{"id":434112,"date":"2023-05-02T15:47:21","date_gmt":"2023-05-02T13:47:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434112"},"modified":"2023-05-02T15:47:21","modified_gmt":"2023-05-02T13:47:21","slug":"kako-sastaviti-kvalitetan-plan-treninga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/","title":{"rendered":"Kako napraviti kvalitetan plan treninga u teretani?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#Sto_je_plan_treninga_i_za_sto_je_dobar\" title=\"\u0160to je plan treninga i za \u0161to je dobar?\">\u0160to je plan treninga i za \u0161to je dobar?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#Koje_su_prednosti_plana_treninga\" title=\"Koje su prednosti plana treninga?\">Koje su prednosti plana treninga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#10_koraka_za_izradu_kvalitetnog_plana_treninga\" title=\"10 koraka za izradu kvalitetnog plana treninga\">10 koraka za izradu kvalitetnog plana treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#1_Koji_su_vasi_zahtjevi_i_ciljevi\" title=\"1. Koji su va\u0161i zahtjevi i ciljevi?\">1. Koji su va\u0161i zahtjevi i ciljevi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#2_Koliko_puta_tjedno_i_koliko_dugo_zelite_vjezbati\" title=\"2. Koliko puta tjedno i koliko dugo \u017eelite vje\u017ebati?\">2. Koliko puta tjedno i koliko dugo \u017eelite vje\u017ebati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#3_Isplanirajte_pojedinacne_treninge_u_danima_kada_mozete_trenirati\" title=\"3. Isplanirajte pojedina\u010dne treninge u danima kada mo\u017eete trenirati\">3. Isplanirajte pojedina\u010dne treninge u danima kada mo\u017eete trenirati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#4_Odaberite_odgovarajuce_vjezbe_i_organizirajte_ih\" title=\"4. Odaberite odgovaraju\u0107e vje\u017ebe i organizirajte ih\">4. Odaberite odgovaraju\u0107e vje\u017ebe i organizirajte ih<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#5_Odaberite_broj_ponavljanja_serije_i_opterecenje_prema_svom_cilju\" title=\"5. Odaberite broj ponavljanja, serije i optere\u0107enje prema svom cilju\">5. Odaberite broj ponavljanja, serije i optere\u0107enje prema svom cilju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#6_Vremenom_prilagodite_svoj_trening\" title=\"6. Vremenom prilagodite svoj trening\">6. Vremenom prilagodite svoj trening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#7_Poboljsajte_trening_naprednom_metodom_vjezbanja\" title=\"7. Pobolj\u0161ajte trening naprednom metodom vje\u017ebanja\">7. Pobolj\u0161ajte trening naprednom metodom vje\u017ebanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#8_Ne_zaboravite_na_dovoljnu_regeneraciju_i_odmor\" title=\"8. Ne zaboravite na dovoljnu regeneraciju i odmor\">8. Ne zaboravite na dovoljnu regeneraciju i odmor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#9_Poboljsajte_svoje_rezultate_prehranom\" title=\"9. Pobolj\u0161ajte svoje rezultate prehranom\">9. Pobolj\u0161ajte svoje rezultate prehranom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#10_Nema_problema_ako_se_jednom_ne_pridrzavate_plana_treninga\" title=\"10. Nema problema ako se jednom ne pridr\u017eavate plana treninga\">10. Nema problema ako se jednom ne pridr\u017eavate plana treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#Primjer_plana_treninga\" title=\"Primjer plana treninga\">Primjer plana treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Znate li \u0161to je zajedni\u010dko svim uspje\u0161nim sporta\u0161ima? Kvalitetan plan treninga. Zahvaljuju\u0107i njemu mogu se postupno usavr\u0161avati i ispunjavati svoje sportske ciljeve. Ali ne morate te\u017eiti biti Mr. Olympia ili heroj novog Marvelovog filma za <strong>plan treninga koji \u0107e vam pomo\u0107i da imate tjelesnu gra\u0111u kakvu \u017eelite.<\/strong> Bodybuilderi i glumci koji se pripremaju za ulogu imaju vrlo specifi\u010dan trening i \u010desto vrlo dugotrajne programe treninga koji nisu vrijedni opona\u0161anja iz mnogo razloga. Plan treninga trebao bi odgovarati va\u0161im potrebama i slobodnom vremenu. U dana\u0161njem \u010dlanku pokazat \u0107emo vam <strong>kako napraviti plan treninga tako da ima \u010dvrstu osnovu i da vas potakne da napredujete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u010citat \u0107ete o sljede\u0107im vje\u017ebama:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vjezbe-za-cijelo-tijelo\">cijelo tijelo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#trening-za-gornji-i-donji-dio-tijela\">gornji i donji dio tijela<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"http:\/\/AB-split\">a\/b split<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#push-i-pull-trening\">Push\/pull<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#trening-snage\">snaga<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#trening-rast-misica\">za rast mi\u0161i\u0107a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#izdrzljivost-misica\">izdr\u017eljivost mi\u0161i\u0107a<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#mrsavljenje\">za mr\u0161avljenje<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_plan_treninga_i_za_sto_je_dobar\"><\/span>\u0160to je plan treninga i za \u0161to je dobar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plan treninga mo\u017ee se usporediti s receptom za pripremu omiljenog jela. Sadr\u017ei odre\u0111ene sastojke (vje\u017ebe), koli\u010dinu (broj ponavljanja, serija i optere\u0107enje), vrijeme kuhanja (du\u017eina treninga) i postupak (razli\u010dite faze treninga) da bi se obrok skuhao (postigao cilj).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i kod recepta, plan treninga mo\u017eete prilagoditi svojim \u017eeljama. To \u0107e napraviti prilago\u0111eni plan treninga koji <strong>slu\u017ei kao odsko\u010dna daska za rast mi\u0161i\u0107a, pove\u0107anje snage, mr\u0161avljenje i druge fitness ciljeve.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prema planu \u0107ete to\u010dno znati koje vje\u017ebe raditi odre\u0111eni dan, koje optere\u0107enje odabrati i koliko ponavljanja i serija napraviti.<\/strong> Ovo \u0107e va\u0161em treningu dati jasnu strukturu, koja \u0107e se mijenjati tijekom vremena, ovisno o napredovanju i drugim \u010dimbenicima.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg\" alt=\"Koje su prednosti plana treninga?\" class=\"wp-image-426037\" width=\"843\" height=\"563\" title=\"Koje su prednosti plana treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_plana_treninga\"><\/span>Koje su prednosti plana treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ne idete u teretanu samo kako biste razgovarali s drugima i ako vam je stalo do rezultata, plan treninga mo\u017ee biti upravo ono \u0161to tra\u017eite. \u0160to mo\u017ee u\u010diniti za vas?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sustavno \u0107ete vje\u017ebati<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i planu ne\u0107ete samo nasumi\u010dno prelaziti s jedne sprave na drugu, stavljaju\u0107i ono \u0161to vam se \u010dini kao prihvatljivo optere\u0107enje i nadaju\u0107i se da \u0107e vam dati rezultate koje \u017eelite. <strong>Va\u0161e \u0107e vje\u017ebanje kona\u010dno imati smisla<\/strong> i pribli\u017eiti vas ciljevima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. U\u010dinite vrijeme u teretani u\u010dinkovitijim<\/h3>\n\n\n\n<p>Vi\u0161e ne\u0107ete dolaziti u teretanu ne znaju\u0107i \u0161to vje\u017ebati tog dana i provoditi vi\u0161e vremena razmi\u0161ljaju\u0107i nego stvarno vje\u017ebaju\u0107i. <strong>Kada imate plan, znat \u0107ete \u0161to mo\u017eete o\u010dekivati i odmah \u0107ete to u\u010diniti.<\/strong> Iskoristit \u0107ete vrijeme u teretani jer \u0107e vas svaka vje\u017eba, broj ponavljanja i ostale varijable pribli\u017eiti napretku.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg\" alt=\"Prednosti treninga koji ima plan\" class=\"wp-image-426052\" title=\"Prednosti treninga koji ima plan\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Izvodit \u0107ete sve potrebne vje\u017ebe<\/h3>\n\n\n\n<p>Ne\u0107ete samo iznova i iznova raditi svoje omiljene vje\u017ebe, ve\u0107 \u0107ete uklju\u010diti i one koje biste ina\u010de radije izbjegli. Neugodne vje\u017ebe \u010desto su one koje vas vode do najboljih rezultata. <strong>Uz precizan plan ne\u0107ete imati puno prostora za isprike<\/strong> i razmi\u0161ljanja \u0161to trebate ili ne trebate u\u010diniti. Svatko radije vje\u017eba ono u \u010demu je dobar umjesto da se fokusira na pobolj\u0161anje svojih slabosti. Ali s planom to ne mo\u017eete izbje\u0107i i mo\u017eete napredovati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bit \u0107ete dosljedni<\/h3>\n\n\n\n<p>Va\u0161 trening se ne\u0107e radikalno mijenjati svaki tjedan i kona\u010dno \u0107ete zadr\u017eati odre\u0111enu dosljednost. <strong>Nekoliko vje\u017ebi \u0107ete savjesno raditi du\u017ee vrijeme, \u0161to \u0107e vam tako\u0111er donijeti rezultate.<\/strong> Osim toga, mo\u017eete procijeniti \u0161to vam dugoro\u010dno najvi\u0161e odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Smanjite rizik od pretreniranosti<\/h3>\n\n\n\n<p>Ne\u0107ete bez razmi\u0161ljanja izvoditi iste vje\u017ebe svaki dan. Umjesto toga, u svom \u0107ete planu prona\u0107i <strong>dane za treniranje nogu, ruku ili le\u0111a kako biste svom tijelu dali dovoljno vremena za oporavak.<\/strong> Tako \u0107ete lak\u0161e izbje\u0107i pretreniranost i smanjiti rizik od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Bit \u0107ete motiviraniji<\/h3>\n\n\n\n<p>Novi plan treninga pru\u017eit \u0107e vam novu motivaciju za treniranje. <strong>Na to \u0107ete mo\u0107i ra\u010dunati u slobodno vrijeme<\/strong> i ne\u0107e biti toliko prilika za isprike. Sigurno se i sami pitate \u0161to \u0107e novi program u\u010diniti va\u0161em tijelu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_koraka_za_izradu_kvalitetnog_plana_treninga\"><\/span>10 koraka za izradu kvalitetnog plana treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Morate i\u0107i korak po korak i razmisliti o svakom sastojku<\/strong> kako bi va\u0161 plan treninga doista bio recept za uspjeh. Ali uz na\u0161 vodi\u010d svatko to mo\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Koji_su_vasi_zahtjevi_i_ciljevi\"><\/span>1. Koji su va\u0161i zahtjevi i ciljevi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije svega poku\u0161ajte biti jasni \u0161to zapravo o\u010dekujete od treninga. <strong>Je li to mr\u0161avljenje, pove\u0107anje snage, rast mi\u0161i\u0107ne mase ili mo\u017eda bolja izdr\u017eljivost mi\u0161i\u0107a?<\/strong> Koji god vam je cilj, zapi\u0161ite, to je ono \u0161to odre\u0111uje izbor vje\u017ebi, broj ponavljanja i ostale varijable treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Prilikom postavljanja cilja mo\u017eete koristiti SMART tehniku, prema kojoj bi va\u0161 cilj trebao biti:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Konkretan:<\/strong> \u0161to to\u010dno \u017eelite posti\u0107i? Na primjer, \u017eelite izgubiti 5 kg za 5 mjeseci.<\/li><li><strong>Mjerljiv:<\/strong> kako izmjeriti napredak? Mo\u017eete jednom mjese\u010dno oti\u0107i na InBody ili se izvagati kod ku\u0107e i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kaliper-za-mjerenje-masti-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">izmjeriti<\/a>.<\/li><li><strong>Ostvariv:<\/strong> je li doista mogu\u0107e posti\u0107i svoj cilj? Gubitak 1 kilograma mjese\u010dno je svakako realan.<\/li><li><strong>Relevantan:<\/strong> uklapa li se va\u0161 cilj u \u017eivotni stil, uzimaju\u0107i u obzir optere\u0107enje na poslu, obiteljske i druge obaveze te zdravlje? Svi uvjeti nikada ne\u0107e biti idealni, ali znate da sada to mo\u017eete.<\/li><li><strong>Vremenski ograni\u010den:<\/strong> za koliko vremena \u017eelite posti\u0107i svoj cilj? U ovom slu\u010daju za 5 mjeseci. <span style=\"color: #ff6600\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada odredite svoj cilj, razmislite o <strong>povijesti izvedbe, svim ozljedama i iskustvu vje\u017ebanja.<\/strong> Ali nema ni\u0161ta lo\u0161e u tome ako nemate odre\u0111enu osnovu i samo se \u017eelite osje\u0107ati dobro i uvesti red u svoj trening. U tom je slu\u010daju te\u017ee napraviti odre\u0111eni program i vjerojatnije je da \u0107e se on temeljiti na senzaciji, gdje \u0107e poku\u0161aji i pogre\u0161ke odrediti \u0161to vam najvi\u0161e odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite nau\u010diti kako postaviti ciljeve korak po korak, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-postaviti-cilj-i-zaista-ga-postici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako postaviti cilj i zaista ga posti\u0107i?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg\" alt=\"Kako napraviti plan treninga?\" class=\"wp-image-426067\" width=\"843\" height=\"563\" title=\"Kako napraviti plan treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Koliko_puta_tjedno_i_koliko_dugo_zelite_vjezbati\"><\/span>2. Koliko puta tjedno i koliko dugo \u017eelite vje\u017ebati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzmite dnevnik i razmislite koliko vremena realno mo\u017eete posvetiti treningu? Ne zaboravite uklju\u010diti dolazak i odlazak iz teretane, vrijeme za presvla\u010denje, tu\u0161iranje itd. Osim ako niste profesionalni sporta\u0161, te\u0161ko da \u0107ete mo\u0107i sve podrediti treningu i preispitati cijeli \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Poku\u0161ajte izra\u010dunati <strong>koliko vremena vam ostaje nakon \u0161to obavite sve dnevne obveze.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u017eete li vje\u017ebati 4 puta tjedno po sat vremena? Sjajno.<\/li><li>Mo\u017eete li odvojiti samo 40 minuta u svom pretrpanom rasporedu za vje\u017ebanje 3 puta tjedno? I to je dovoljno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enije je uzeti to u obzir i ne planirati dvosatne treninge za koje ne vjerujete da \u0107ete zavr\u0161iti. Malo je te\u017ee ako na primjer radite u smjenama i svaki je tjedan malo druga\u010diji. U tom slu\u010daju prilagodite vrijeme treninga prema potrebi svaki tjedan. Cilj je <strong>uskladiti treninge \u0161to je mogu\u0107e bli\u017ee va\u0161em trenutnom \u017eivotnom stilu.<\/strong> To mora biti dugoro\u010dno odr\u017eivo, ina\u010de ga se ne\u0107ete mo\u0107i dugo pridr\u017eavati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"61477,36631,28324,28324,28324,28324,51652,51652,28186,49360,49360,258,55609\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Isplanirajte_pojedinacne_treninge_u_danima_kada_mozete_trenirati\"><\/span>3. Isplanirajte pojedina\u010dne treninge u danima kada mo\u017eete trenirati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada ste prona\u0161li termine za trening odre\u0111enim danima, vrijeme je da odredite <strong>\u0161to i kada \u0107ete trenirati.<\/strong> To uglavnom ovisi o tome koliko puta tjedno mo\u017eete i\u0107i u teretanu. Ali kada isplanirate treninge tijekom tjedna, razmislite i o tome da svojim mi\u0161i\u0107ima date dovoljno vremena za oporavak nakon treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Potpuna regeneracija mi\u0161i\u0107a doga\u0111a se u prosjeku za 24-72 sata.<\/strong> Pazite da ne vje\u017ebate noge u nedjelju pa u ponedjeljak. Zapamtite da bi <strong>najte\u017ei trening u idealnom slu\u010daju trebao biti nakon najdu\u017eeg odmora.<\/strong> Najte\u017ei trening obi\u010dno bi trebao biti u ponedjeljak nakon vikenda odmora. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji nekoliko na\u010dina za raspodjelu treninga unutar tjedna. Pogledajmo one naj\u010de\u0161\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vjezbe-za-cijelo-tijelo\">1. Trening za cijelo tijelo<\/h3>\n\n\n\n<p>Trening za cijelo tijelo je idealan <strong>ako imate vremena za vje\u017ebanje samo 2-3 puta tjedno.<\/strong> <strong>Planirajte vje\u017ebe za gornji i donji dio tijela.<\/strong> Posebno mislite na ve\u0107e mi\u0161i\u0107e kao \u0161to su le\u0111a, prsa, gluteusi i noge. Osnova \u0107e biti slo\u017eene (vi\u0161ezglobne) vje\u017ebe poput mrtvog dizanja, \u010du\u010dnjeva ili bench pressa, koje uklju\u010duju gotovo cijelo tijelo. Takav trening prikladan je i za po\u010detnike kojima nije potreban tako specifi\u010dan trening, ve\u0107 se mogu usredoto\u010diti na osnovne vje\u017ebe.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg\" alt=\"Kako isplanirati trening?\" class=\"wp-image-426082\" title=\"Kako isplanirati trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"trening-za-gornji-i-donji-dio-tijela\">2. Podijelite trening za gornji i donji dio tijela<\/h3>\n\n\n\n<p><strong>S u\u010destalo\u0161\u0107u treninga od 3 puta tjedno<\/strong> ili vi\u0161e, mo\u017eete naizmjeni\u010dno vje\u017ebti gornji i donji dio le\u0111a. Ako trenirate 3 puta tjedno, odradit \u0107ete <strong>2 treninga za le\u0111a, ruke i prsa i 1 trening za trbu\u0161njake, stra\u017enjicu i noge.<\/strong> Ve\u0107 sljede\u0107eg tjedna \u0107ete ga promijeniti. Tako \u0107ete odraditi isti broj vje\u017ebi za gornji i donji dio tijela tijekom mjesec dana. <strong>Ali ako trenirate 4 puta tjedno, dobro funkcioniraju 2 treninga za gornji i 2 za donji dio tijela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"AB-split\">3. AB split trening<\/h3>\n\n\n\n<p>Ako mo\u017eete trenirati \u010de\u0161\u0107e, barem 4 puta tjedno, svoje treninge mo\u017eete podijeliti na AB. <strong>Na taj na\u010din mo\u017eete podijeliti svoje dijelove tijela u dvije skupine<\/strong>, \u0161to \u0107e osigurati da svaki dio trenirate 2 puta tjedno, \u0161to se smatra odli\u010dnim temeljem za rast mi\u0161i\u0107a, snagu i cjelokupni napredak. Ne morate se dr\u017eati samo gornjeg i donjeg dijela tijela, ve\u0107 u jednom treningu mo\u017eete vje\u017ebati bicepse, a zatim i bedra. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4>&nbsp;<\/h4>\n<p style=\"text-align: left;\"><strong>Primjer AB splita:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>A: <\/strong>Le\u0111a, ramena, stra\u017enjica, hamstring, listovi<\/li><li><strong>B: <\/strong>Biceps, triceps, prsa, trbuh, \u010detveroglavi bedreni mi\u0161i\u0107<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">AB split tijekom tjedna<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Varijanta 1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Varijanta 2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedjeljak<\/td><td class=\"has-text-align-center\" data-align=\"center\">A&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorak<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Srijeda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetvrtak<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Subota<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedjelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan odmora<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"push-i-pull-trening\">4. Push\/pull trening<\/h3>\n\n\n\n<p>Tako\u0111er je popularno podijeliti plan treninga na push\/pull vje\u017ebe i odvojeno dodavati trening za noge. <strong>Tako \u0107ete tijekom tjedna imati 3 razli\u010dita treninga.<\/strong> To \u0107e vam dati dovoljno vremena za oporavak, \u010dak i ako trenirate 5-6 puta tjedno. Ovako \u010desto dijele svoje treninge bodybuilderi koji treniraju gotovo svakodnevno i \u017eele posti\u0107i maksimalne rezultate. Ova metoda pogodna je za naprednije sporta\u0161e. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podijelite dijelove prema tome da li je push\/pull vje\u017eba.<\/strong> Tre\u0107i trening pokriva noge i trbu\u0161ne mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Primjer Push-Pull treninga:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Push trening:&nbsp;<\/strong>prsa (bench press), ramena (potisak iznad glave) i triceps (triceps potisak).<\/li><li><strong>Pull trening:&nbsp;<\/strong>le\u0111a (sklekovi), biceps (biceps pregibi) i podlaktice (ekstenzije zape\u0161\u0107a)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Kako isplanirati trening?\" class=\"wp-image-426099\" width=\"843\" height=\"562\" title=\"Kako isplanirati trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Odaberite_odgovarajuce_vjezbe_i_organizirajte_ih\"><\/span>4. Odaberite odgovaraju\u0107e vje\u017ebe i organizirajte ih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada ste podijelili dijelove u razli\u010dite dane treninga u tjednu, evo zabavnog dijela. Mo\u017eete odabrati posebne vje\u017ebe. Ipak, <strong>pripazite da svoj raspored treninga ne ispunite nepotrebno kompliciranim vje\u017ebama<\/strong> koje je va\u0161a omiljena Instagram influencerica upravo promovirala. Izraz: \u201eLjepota i snaga je u jednostavnosti\u201d tako\u0111er se odnosi na va\u0161 plan treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako odabrati vje\u017ebe za svoj trening?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izgradite trening oko osnovnih vje\u017ebi<\/strong> kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje, iskoraci, bench press, potisak za ramena ili biceps pregibi.<\/li><li><strong>Odaberite 2-4 vje\u017ebe za svaku skupinu mi\u0161i\u0107a.<\/strong> Uklju\u010dite i slo\u017eene (vi\u0161ezglobne) i izolirane (jednozglobne) vje\u017ebe.<span style=\"color: #ff6600\"> [5]<\/span><\/li><li>Za <strong>manje mi\u0161i\u0107e<\/strong>, kao \u0161to je biceps, op\u0107enito je dovoljno manje vje\u017ebi. <span style=\"color: #ff6600\">[6]<\/span><\/li><li><strong>Dodajte jednostrane vje\u017ebe (na jednom ekstremitetu)<\/strong> kako biste se vi\u0161e usredoto\u010dili na odvojeno vje\u017ebanje lijevog ili desnog ekstremiteta. To uklju\u010duje bugarske \u010du\u010dnjeve, iskorake ili biceps pregibe s utegom.<\/li><li><strong>Kombinirajte vje\u017ebe sa slobodnim utezima<\/strong>&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bu\u010dice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ipka<\/a>) <strong>i na spravama za teretanu<\/strong> (lat ma\u0161ina, peck deck).<\/li><li><strong>Prije glavnog dijela pripremite mi\u0161i\u0107e za optere\u0107enje zagrijavanjem<\/strong> koje obi\u010dno uklju\u010duje mobilizaciju zglobova i vje\u017ebe s tjelesnom te\u017einom.<\/li><li><strong>Tehni\u010dki najzahtjevnije vje\u017ebe uvijek uklju\u010dite na po\u010detku treninga.<\/strong> Naj\u010de\u0161\u0107e su to slo\u017eene vje\u017ebe i one koji optere\u0107uju velike skupine mi\u0161i\u0107a (le\u0111a, noge).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Primjer odgovaraju\u0107ih vje\u017ebi po dijelovima tijela<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ciljani dijelovi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017ebe<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ramena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisak \u0161ipkom, dumbbell raises, Arnoldov press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Le\u0111a<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Podizanje \u0161ipke u savijenom polo\u017eaju, povla\u010denje \u0161irokim hvatom, povla\u010denje s u\u017eetom, podizanje utega u savijenom polo\u017eaju<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=433968\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Biceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Biceps pregib s utegom, hammer curls, biceps pregib s u\u017eetom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Triceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisak iznad glave, kick-back bu\u010dicama, le\u017ee\u0107a ekstenzija tricepsa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\">Prsa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, pullover bu\u010dicama, peck-deck fly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Trbu\u0161ni mi\u0161i\u0107i<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Naizmjeni\u010dno podizanje ruke\/noge le\u017ee\u0107i, plank, podizanje koljena u vise\u0107em polo\u017eaju, russian twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gluteus<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">wStra\u017enji \u010du\u010dnjevi, sumo mrtvo dizanje, potisak kukovima, iskoraci<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bedra<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Prednji \u010du\u010dnjevi, rumunjska mrtva dizanja, pregibi na stroju, no\u017ene ekstenzije<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Listovi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Podizanje lista s utegom u stoje\u0107em polo\u017eaju, podizanje lista u sjede\u0107em polo\u017eaju<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Odaberite_broj_ponavljanja_serije_i_opterecenje_prema_svom_cilju\"><\/span>5. Odaberite broj ponavljanja, serije i optere\u0107enje prema svom cilju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom koraku vra\u0107amo se navedenom cilju. Broj treninga tjedno, podjela dijelova ili izbor vje\u017ebi mogu biti isti za mr\u0161avljenje i izgradnju mi\u0161i\u0107a. Situaciju mijenja broj ponavljanja, serija i optere\u0107enje. Upravo se te varijable prilago\u0111avaju ovisno o tome \u0161to \u017eelite posti\u0107i treningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri odabiru optere\u0107enja obi\u010dno se koristi postotak od 1RM<\/strong> (maksimalno jedno ponavljanje) ili 1 ponavljanje s maksimalnom te\u017einom. Ovo je najve\u0107a te\u017eina koju mo\u017eete podi\u0107i jednom uz odr\u017eavanje pravilne tehnike. Za sljede\u0107e ponavljanje ne biste trebali imati vi\u0161e snage ni energije. 1RM se zatim koristi za odre\u0111ivanje te\u017eine utega prilikom vje\u017ebanja. Navodi se kao postotak od 1RM (na primjer, 70% od 1RM). Ako je va\u0161 1RM za bench press 100 kg, tada je 70% od 1RM 70 kg. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro\u010ditajte vi\u0161e o tome kako izra\u010dunati svoj 1RM u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg\" alt=\"Kako promijeniti svoj trening?\" class=\"wp-image-426114\" width=\"843\" height=\"562\" title=\"Kako promijeniti svoj trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koju te\u017einu, broj ponavljanja, serije i trajanje odmora trebam odabrati na temelju svog cilja?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"trening-snage\">1. Cilj: pove\u0107anje snage<\/h4>\n\n\n\n<p>Vjerojatno nije iznena\u0111enje da je primarni fokus za pove\u0107anje snage prvenstveno <strong>dizanje te\u0161kih utega koji se izvode u malom broju ponavljanja.<\/strong> To \u010dini ve\u0107inu neuromuskularnih prilagodbi koje dovode do pove\u0107anja snage. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Najve\u0107i u\u010dinak posti\u017ee se optere\u0107enjem u rasponu od <strong>80-95% od 1RM<\/strong> s <strong>2-6 ponavljanja<\/strong> u <strong>4-6 serija<\/strong> (napredni sporta\u0161i izvode vi\u0161e serija). Zatim se izme\u0111u serija dodaju du\u017ee pauze, obi\u010dno izme\u0111u <strong>90 sekundi i 4 minute.<\/strong> Me\u0111utim, obi\u010dno traju 2 minute ili vi\u0161e.<span style=\"color: #ff6600\"> [8, 10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima uloga naslje\u0111a u snazi, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako genetika utje\u010de na rast i snagu mi\u0161i\u0107a? Ku\u0107ni DNK testovi otkrivaju va\u0161 prirodni potencijal.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"trening-rast-misica\">2. Cilj: rast mi\u0161i\u0107a (hipertrofija)<\/h4>\n\n\n\n<p>Mi\u0161i\u0107ima je potreban dovoljan poticaj za rast, \u0161to u njima izaziva adaptacije na trening. Prema studijama, to se doga\u0111a <strong>uglavnom pri srednjem optere\u0107enju i rasponu ponavljanja.<\/strong> Ali ne treba se tvrdoglavo dr\u017eati istih brojki. <strong>Ukupni obujam rada<\/strong> (optere\u0107enje x broj ponavljanja x broj serija) klju\u010dan je za izgradnju mi\u0161i\u0107a. Dakle, manja te\u017eina (&lt; 50% od 1RM) i ve\u0107i broj ponavljanja (12-30) ili serija tako\u0111er mogu djelovati. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Naj\u010de\u0161\u0107e preporu\u010deno optere\u0107enje za rast mi\u0161i\u0107a je u rasponu od <strong>60-80% od 1RM<\/strong> s <strong>8-12 ponavljanja<\/strong> u <strong>4-6 serija<\/strong> (napredni sporta\u0161i obi\u010dno izvode vi\u0161e serija). Pauze izme\u0111u serija obi\u010dno traju<strong> 1-3 minute.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako prehranom i treningom najbolje podr\u017eati rast mi\u0161i\u0107a, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta o prehrani i vje\u017ebanju za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"izdrzljivost-misica\">3. Cilj: izdr\u017eljivost mi\u0161i\u0107a<\/h4>\n\n\n\n<p>Izdr\u017eljivost mi\u0161i\u0107a, odnosno sposobnost mi\u0161i\u0107a da ponovno svladava ili inhibira otpor koji nije maksimalan bez smanjenja u\u010dinkovitosti pokreta, najbolje se pospje\u0161uje<strong> treningom s manjim optere\u0107enjem i ve\u0107im brojem ponavljanja.<\/strong> To \u0107e pomo\u0107i mi\u0161i\u0107ima da nau\u010de u\u010dinkovitije koristiti kisik, \u0161to je klju\u010dno za izdr\u017eljivost. Trka\u010di, biciklisti, pliva\u010di i ostali sporta\u0161i izdr\u017eljivosti posebno imaju koristi od toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Obi\u010dno se preporu\u010duje optere\u0107enje manje od <strong>60% od 1RM<\/strong> i <strong>15 ili vi\u0161e ponavljanja<\/strong> u <strong>2-6 serija<\/strong>. Dovoljne su <strong>kra\u0107e pauze (&lt;1 minute)<\/strong> izme\u0111u serija.<span style=\"color: #ff6600\"> [8, 12]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg\" alt=\"Kako isplanirati trening prilikom mr\u0161avljenja?\" class=\"wp-image-426131\" title=\"Kako isplanirati trening prilikom mr\u0161avljenja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\" id=\"mrsavljenje\">4. CIlj: mr\u0161avljenje<\/h4>\n\n\n\n<p>Ako \u017eelite smr\u0161aviti ili isklesati figuru, mogli biste o\u010dekivati da \u0107emo vam preporu\u010diti izvo\u0111enje stotina ponavljanja s malom te\u017einom kako biste potaknuli lokalno sagorijevanje masti. Ova ideja je na\u017ealost pogre\u0161na. <strong>Temelj uspje\u0161nog mr\u0161avljenja ostaje<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a> koji posti\u017eete prehranom i dobro postavljenim planom treninga. Trening snage je tada alat za odr\u017eavanje mi\u0161i\u0107ne mase. Tako\u0111er \u0107e vam pomo\u0107i sagorjeti dodatne kalorije, pove\u0107ati kalorijski deficit i ubrzati mr\u0161avljenje. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolji na\u010din da odr\u017eite ili \u010dak pove\u0107ate mi\u0161i\u0107e tijekom mr\u0161avljenja je da im poka\u017eete koliko su vam potrebni. Najbolji na\u010din da to u\u010dinite tijekom treninga je do\u0107i blizu otkazivanja mi\u0161i\u0107a na kraju serije. <strong>Stoga se za mr\u0161avljenje obi\u010dno preporu\u010duju vrijednosti sli\u010dne onima za mi\u0161i\u0107nu hipertrofiju.<\/strong> Me\u0111utim, ne\u0161to manje te\u017eine s ve\u0107im brojem ponavljanja tako\u0111er mogu dobro funkcionirati.<span style=\"color: #ff6600\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Naj\u010de\u0161\u0107e preporu\u010deno optere\u0107enje za odr\u017eavanje i rast mi\u0161i\u0107ne mase tijekom mr\u0161avljenja je u rasponu od<strong> 60-80% od 1RM <\/strong>s<strong> 8-12 ponavljanja <\/strong>u<strong> 4-6 serija <\/strong>(napredni sporta\u0161i obi\u010dno izvode vi\u0161e serija). Pauze izme\u0111u serija obi\u010dno traju<strong> 1-3 minute.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome za\u0161to je trening snage va\u017ean za mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dijeta, kardio i trening snage. \u0160to je najbolje za gubitak kilograma?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Preporu\u010deno optere\u0107enje, broj ponavljanja, serije i odmor prema va\u0161em cilju<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cilj treninga<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Optere\u0107enje (% sa maksimalno 1 ponavljanjem)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj serija<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Trajanje odmora<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107anje snage<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekundi &#8211; 4 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107ne mase (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izdr\u017eljivost mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mr\u0161avljenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o tome koliko ponavljanja napraviti i za\u0161to u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko ponavljanja trebate napraviti ako \u017eelite smr\u0161aviti ili pove\u0107ati mi\u0161i\u0107nu masu?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vremenom_prilagodite_svoj_trening\"><\/span>6. Vremenom prilagodite svoj trening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako nekoliko tjedana trenirate prema vrijednostima koje ste postavili u prethodnom dijelu, trebali biste o\u010dekivati da \u0107e se va\u0161e tijelo prilagoditi ovom optere\u0107enju. To \u0107ete primijetiti, primjerice, kada trening postane manje zahtjevan i mi\u0161i\u0107i vas vi\u0161e ne budu boljeli kao na po\u010detku. <strong>Ako nastavite s istim treningom bez ikakvih promjena, najvjerojatnije \u0107ete do\u017eivjeti stagnaciju u smislu rasta mi\u0161i\u0107a i snage.<\/strong> Da ne spominjemo da nitko ne voli dugoro\u010dno vje\u017ebati iste vje\u017ebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako sprije\u010diti stagnaciju treninga? Otkrijte princip progresivnog preoptere\u0107enja<\/h3>\n\n\n\n<p>Princip progresivnog preoptere\u0107enja podrazumijeva <strong>sustavno i redovito pove\u0107avanje intenziteta treninga<\/strong> kako bi se va\u0161e tijelo prilagodilo i pobolj\u0161alo u smislu izvedbe. Sugerira da biste trebali promijeniti svoj trening pove\u0107anjem te\u017eine ili broja ponavljanja kako biste dobili novi poticaj za pobolj\u0161anje. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako promijeniti trening da biste postigli najbolje rezultate?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Poku\u0161ajte pove\u0107ati te\u017einu, broj ponavljanja ili intenzitet za ne vi\u0161e od 10% svaki tjedan.<\/strong><\/li><li>Ne biste trebali \u017ertvovati ispravnu tehniku ili rizik od ozljede podizanjem ve\u0107eg tereta.<\/li><li>Ne morate svaki tjedan pove\u0107avati te\u017einu ili broj ponavljanja. Ukoliko ne mo\u017eete vi\u0161e, zadr\u017eite isto optere\u0107enje.<\/li><li><strong>Tako\u0111er mo\u017eete napraviti promjenu u izboru vje\u017ebi<\/strong>, \u0161to \u0107e opet biti novi poticaj. Ipak, nije preporu\u010dljivo svaki put vje\u017ebati potpuno druga\u010dije.<\/li><li>Poku\u0161ajte prakticirati <strong>zahtjevniju verziju vje\u017ebi<\/strong>. Na primjer, ako smatrate da su klasi\u010dni sklekovi laki, isprobajte ih s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prslukom s utezima<\/a>.<\/li><li>Isprobajte <strong>superserije<\/strong> (2 vje\u017ebe u kombinaciji) ili <strong>gigantske serije<\/strong> (4 ili vi\u0161e vje\u017ebi u kombinaciji). U ovoj naprednoj metodi preska\u010dete pauzu i prelazite izravno na sljede\u0107u vje\u017ebu. <span style=\"color: #ff6600\">[14-15]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je zapamtiti da ne mo\u017eete <strong>dizati utege i trenirati beskona\u010dno.<\/strong> Zato bi nakon ciklusa (4-6 tjedana) trebao uslijediti tjedan rastere\u0107enja, kada se smanjuje intenzitet i optere\u0107enje vje\u017ebanja. Zahvaljuju\u0107i tome, mehanizmi prilagodbe \u0107e se ponovno manifestirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj trening mo\u017eete promijeniti ako vam ne odgovara, prezahtjevan je ili ne mo\u017eete dr\u017eati korak s vremenom. <strong>Va\u017eno je da ga se mo\u017eete pridr\u017eavati dugoro\u010dno, ne ometa vas u svakodnevnom funkcioniranju i poma\u017ee vam u postizanju ciljeva.<\/strong> Ali ne o\u010dekujte vidljive rezultate nakon prvog tjedna. Za sve je potrebno vrijeme.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kako promijeniti svoj trening?\" class=\"wp-image-426148\" width=\"843\" height=\"563\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Poboljsajte_trening_naprednom_metodom_vjezbanja\"><\/span>7. Pobolj\u0161ajte trening naprednom metodom vje\u017ebanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada ste ve\u0107 u teretani i trebate promjenu treninga, iznenadite svoje mi\u0161i\u0107e naprednom metodom treninga. Vje\u017ebanje \u0107e biti zabavnije i svom \u0107ete tijelu ponovno dati poticaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rastu\u0107a piramidalna shema:<\/strong> sa svakom serijom pove\u0107avate optere\u0107enje dok smanjujete broj ponavljanja.<\/li><li><strong>Silazna piramidalna shema:<\/strong> sa svakom serijom smanjujete te\u017einu i pove\u0107avate broj ponavljanja.<\/li><li><strong>Drop set shema:<\/strong> postupno dodajete te\u017einu do to\u010dke kada vi\u0161e ne mo\u017eete dizati te\u017einu za odabrani broj ponavljanja. U tom trenutku smanjujete optere\u0107enje i odmah (bez pauze) izvodite drugu seriju s vi\u0161e ponavljanja.<\/li><li><strong>Promjena tempa:<\/strong> mo\u017eete izvoditi vje\u017ebu sporijim tempom ili pove\u0107ati izdr\u017eljivost u odre\u0111enoj fazi. Kada \u010du\u010dnete, spustite se 3 sekunde, zaustavite se na najni\u017eoj poziciji 2 sekunde i podignite se normalnom brzinom.<\/li><li><strong>Negativno ponavljanje:<\/strong> tijekom ekscentri\u010dne kontrakcije (mi\u0161i\u0107 se iste\u017ee), poku\u0161ajte smanjiti brzinu ili usporiti pokret. Primjer je usporeni pokret prema dolje tijekom biceps pregiba. <span style=\"color: #ff6600\">[14-16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ne_zaboravite_na_dovoljnu_regeneraciju_i_odmor\"><\/span>8. Ne zaboravite na dovoljnu regeneraciju i odmor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne zaboravite uzeti u obzir potrebu za odmorom u svom planu treninga. Nije potrebno biti na 100% cijelo vrijeme s idejom da \u0107ete samo tako posti\u0107i rezultate. <strong>Slobodno uklju\u010dite tjedan rastere\u0107enja jednom svakih mjesec ili dva<\/strong>, tijekom kojeg smanjujete optere\u0107enje, broj ponavljanja, pa \u010dak i broj serija. Ovo \u0107e vam dati malo odmora i sljede\u0107i tjedan \u0107ete vjerojatno primijetiti da vam ide bolje \u0161to se ti\u010de snage. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er zapamtite da se <strong>potpuna<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>regeneracija<\/strong><\/a> <strong>mi\u0161i\u0107a nakon optere\u0107enja snage doga\u0111a za oko 24-72 sata. <\/strong>Zbog vremena potrebnog za oporavak, preporu\u010dljivo je vje\u017ebati jedan dio mi\u0161i\u0107a oko 2 puta tjedno. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg\" alt=\"Kako isplanirati odmor nakon treninga?\" class=\"wp-image-426163\" width=\"843\" height=\"562\" title=\"Kako isplanirati odmor nakon treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Poboljsajte_svoje_rezultate_prehranom\"><\/span>9. Pobolj\u0161ajte svoje rezultate prehranom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opskrba tijela svim hranjivim tvarima i energijom koja mu je potrebna putem prehrane klju\u010dna je <strong>ne samo za performanse u teretani, ve\u0107 i za rast mi\u0161i\u0107a, oporavak i cjelokupno zdravlje.<\/strong> Stoga razmislite o adekvatnom unosu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidrata<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\">masti<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina<\/a>, minerala, kao i o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">unosu teku\u0107ine<\/a>. Dobro prilago\u0111ena prehrana zajedno s kvalitetnim planom treninga stvorit \u0107e nepobjedivi dvojac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomo\u0107u na\u0161eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulatora unosa energije i makronutrijenata<\/strong><\/a> mo\u017eete izra\u010dunati pravu koli\u010dinu energije, proteina, ugljikohidrata i masti za svoj cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Svoju izvedbu u teretani mo\u017eete pobolj\u0161ati i uz pomo\u0107 dodataka prehrani:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Stimulansi prije treninga<\/strong><\/a> obi\u010dno sadr\u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kofein<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta alanin<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/taurin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">taurin<\/a> i druge tvari koje \u0107e vas stimulirati, pomo\u0107i vam da se pripremite za trening i osigurati bolju fizi\u010dku izvedbu.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a> su esencijalne aminokiseline koje tijelo mo\u017ee koristiti kao izvor energije tijekom sportske aktivnosti. Zahvaljuju\u0107i tome, mogu doprinijeti za\u0161titi mi\u0161i\u0107a od tro\u0161enja energije tijekom vrlo zahtjevnih i dugih treninga.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sportski-napitak-fueintra-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sportski napitak FueIntra Workout<\/strong><\/a> sadr\u017ei mje\u0161avinu ugljikohidrata, aminokiselina, magnezija i vitamina B6 koji tijelu osiguravaju energiju i ostale potrebne tvari tijekom bavljenja sportom. To vam osigurava du\u017ei i naporniji trening.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreatin<\/strong><\/a> mo\u017ee pobolj\u0161ati fizi\u010dku izvedbu kroz regeneraciju ATP-a, posebno tijekom kratkih uzastopnih intervala intenzivnog treninga. Stoga \u0107e pomo\u0107i u performansama snage.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinski prah<\/strong><\/a> poma\u017ee kod unosa proteina nakon treninga i brzog oporavka mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o dodacima prehrani za sporta\u0161e mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osnovni dodaci za prehranu i kako ih odabrati?<\/strong><\/a> Kako sastaviti dijetu za rast mi\u0161i\u0107a mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg\" alt=\"Suplementi za sportsku izvedbu\" class=\"wp-image-426178\" width=\"843\" height=\"563\" title=\"Suplementi za sportsku izvedbu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nema_problema_ako_se_jednom_ne_pridrzavate_plana_treninga\"><\/span>10. Nema problema ako se jednom ne pridr\u017eavate plana treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sjajno je imati izvrstan plan treninga, ali definitivno ne bi trebao po\u010deti upravljati va\u0161im \u017eivotom. <strong>Na primjer, ako nemate svoj dan, slobodno presko\u010dite trening ili samo trenirajte kako \u017eelite<\/strong> i nemojte se ljutiti \u0161to se niste 100% pridr\u017eavali plana. Ne\u0107ete odmah izgubiti rezultate, a mo\u017eda \u0107ete se sljede\u0107i dan osje\u0107ati bolje i nastaviti tamo gdje ste stali. Isto vrijedi i za \u017eene koje se mogu osje\u0107ati slabije i umornije u odre\u0111enim fazama svog ciklusa. U tom razdoblju ne bi trebali biti toliko strogi prema sebi, a ako im nije do napornog treninga snage, mogu ga zamijeniti satom joge, istezanjem ili \u0161etnjom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nema problema \u010dak ni ako vas bolest ili bilo \u0161to drugo izbaci iz igre na neko vrijeme. <strong>Kada se vratite, nema potrebe za \u017eurbom i ne morate se odmah po\u010deti trenirati.<\/strong> Radije po\u010dnite polako i vidjet \u0107ete da \u0107e vas mi\u0161i\u0107na memorija uskoro dovesti na razinu prije pauze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako se brinuti o sebi ne samo fizi\u010dki mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Briga o sebi: kako se brinuti o sebi i biti zadovoljniji u \u017eivotu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_plana_treninga\"><\/span>Primjer plana treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzmimo za primjer \u010dovjeka koji se nakon du\u017eeg vremena vra\u0107a vje\u017ebanju i prvenstveno \u017eeli dobiti mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Ima prethodnog iskustva s treningom snage i zna da prili\u010dno lako dobiva mi\u0161i\u0107e. Naime, zadao si je cilj da \u017eeli <strong>dobivati 6 kg godi\u0161nje<\/strong>, posebno aktivne mi\u0161i\u0107ne mase. Ra\u010duna na to da vjerojatno ne\u0107e mo\u0107i izbje\u0107i nakupljanje masnog tkiva dok dobiva mi\u0161i\u0107e. Svaki mjesec \u0107e i\u0107i na InBody mjerenja, koja \u0107e pokazati trenutnu koli\u010dinu mi\u0161i\u0107a i masnog tkiva u njegovom tijelu.<\/li><li>Pomo\u0107u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkulatora<\/a> izra\u010dunava svoj energetski i nutritivni unos. Zatim <strong>prilago\u0111ava prehranu prema tome.<\/strong><\/li><li>Razmi\u0161lja o tome koliko vremena ima za vje\u017ebanje i dolazi do <strong>4 treninga tjedno po 75 minuta.<\/strong> Vje\u017ebat \u0107e gornji dio tijela 2 puta (ramena, le\u0111a, prsa, biceps, triceps) i donji dio tijela 2 puta (gluteusi, bedra, listovi, trbu\u0161njaci).<\/li><li>Odaberite vje\u017ebe za svaki trening (pogledati tablicu).<\/li><li>Najprije izmjerite trenutno maksimalno optere\u0107enje i prema tome prilagodite optere\u0107enje. Izra\u010dunat \u0107e va\u0161u radnu te\u017einu na donjoj granici hipertrofi\u010dnih brojeva, <strong>60% od 1RM<\/strong>. Optere\u0107enje \u0107e se tada postupno pove\u0107avati do 80% od 1RM svaki tjedan kako budete napredovali.<\/li><li><strong>Zadr\u017eat \u0107e broj ponavljanja na 8<\/strong> na po\u010detku i na kraju \u0107e ga pove\u0107ati na 12.<\/li><li>Isto \u0107e u\u010diniti sa serijama, po\u010dev\u0161i od 4. Izme\u0111u njih \u0107e napraviti pauzu od oko 2 minute.<\/li><li>Svaki 4. tjedan uklju\u010dit \u0107e tjedan rastere\u0107enja kako bi zauzvrat pospje\u0161io procese prilagodbe.<\/li><li>Prije svake vje\u017ebe prvo \u0107e se zagrijati s 1-2 serije manje te\u017eine (osim vje\u017ebi za trbu\u0161njake).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Trening\/odmor<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017ebe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Optere\u0107enje, broj serija i ponavljanja<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedjeljak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Donji dio tijela + trening za trbu\u0161njake<\/td><td class=\"has-text-align-center\" data-align=\"center\">stra\u017enji \u010du\u010dnjevi, mrtvo dizanje, potisak kukovima, no\u017ene ekstenzije, dizanje gle\u017enja s utegom, podizanje nogu u vise\u0107em polo\u017eaju, plank (30-45 sekundi), russian twist, trbu\u0161njaci na klupi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge + stra\u017enjica: 60% od 1 RM, 4 serije od 8 ponavljanja s 2 minute pauze\nVje\u017ebe za trbu\u0161ne mi\u0161i\u0107e: 4 serije po 10 ponavljanja (plank) s 1 minutom pauze<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za gornji dio tijela<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dizanje \u0161ipke u savijenom polo\u017eaju, potisak iznad glave, potisak s klupe, peck-deck, rameni potisak sa \u0161ipkom, razvla\u010denje bu\u010dicama, triceps ekstenzije bu\u010dicama, kickback bu\u010dicama, biceps pregibi utegom, hammer curls<\/td><td class=\"has-text-align-center\" data-align=\"center\">60% od 1 RM, 4 serije od 8 ponavljanja s 2 minute pauze<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Srijeda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetvrtak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Donji dio tijela + trening za trbu\u0161njake<\/td><td class=\"has-text-align-center\" data-align=\"center\">iskoraci s utegom unatrag, rumunjska mrtva dizanja, potisak nogama, ekstenzije stroj za podizanje listova, zgibovi, bo\u010dni plank (30\u201345 sekundi sa svake strane), obrnuti trbu\u0161njaci, \u0161kare<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge + stra\u017enjica: 60 % od 1 RM, 4 serije od 8 ponavljanja s 2 minute pauze\nVje\u017ebe za trbu\u0161ne mi\u0161i\u0107e: 4 serije od 10 ponavljanja (plank) s 1 minutom pauze<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za gornji dio tijela<\/td><td class=\"has-text-align-center\" data-align=\"center\">obrnuti peck-deck, dizanje bu\u010dica, dizanje bu\u010dica na ravnoj klupi, povla\u010denje na sajli za gornji dio prsa, Arnoldov potisak, potisak za triceps pothvatom, francuski potisak, pregibi s utegom unatrag, biceps pregibi s utegom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60% od 1 RM, 4 serije od 8 ponavljanja s 2 minute pauze<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Subota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedjelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i planu treninga sustavno \u0107ete vje\u017ebati i u\u010dinkovitije koristiti vrijeme u teretani. Nakon \u0161to po\u010dnete slijediti na\u0161 plan, <strong>poku\u0161ajte ga se pridr\u017eavati neko vrijeme.<\/strong> Ako mijenjate trening iz tjedna u tjedan, nikada ne\u0107ete znati \u0161to vam najvi\u0161e odgovara. Ali <strong>ne zaboravite postupno pove\u0107avati optere\u0107enje<\/strong> i napraviti druge potrebne promjene u svom treningu koje \u0107e vam pomo\u0107i da s vremenom napredujete. Potom napore u teretani potkrijepite adekvatnom prehranom i odmorom koji je neophodan za regeneraciju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate nekoga tko vje\u017eba i treba svoj trening dovesti u red, svakako podijelite ovaj \u010dlanak s njima. Prakti\u010dni savjeti sigurno \u0107e im pomo\u0107i na putu do postizanja ciljeva.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0160to treba sadr\u017eavati plan treninga za mr\u0161avljenje, rast mi\u0161i\u0107a ili pove\u0107anje snage? U dana\u0161njem \u010dlanku prona\u0107i \u0107ete vodi\u010d za izradu prilago\u0111enog plana treninga.<\/p>\n","protected":false},"author":129,"featured_media":426006,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-434112","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-02T13:47:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"24 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako napraviti kvalitetan plan treninga u teretani?\",\"datePublished\":\"2023-05-02T13:47:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"},\"wordCount\":4876,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"keywords\":[\"trening\",\"trening snage\",\"vje\u017ebe\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\",\"name\":\"Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"datePublished\":\"2023-05-02T13:47:21+00:00\",\"description\":\"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako napraviti kvalitetan plan treninga u teretani?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog","description":"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/","og_type":"article","og_title":"Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog","og_description":"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?","og_url":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/","og_site_name":"GymBeam Blog","article_published_time":"2023-05-02T13:47:21+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"24 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako napraviti kvalitetan plan treninga u teretani?","datePublished":"2023-05-02T13:47:21+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/"},"wordCount":4876,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","keywords":["trening","trening snage","vje\u017ebe"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/","url":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/","name":"Kako napraviti kvalitetan plan treninga u teretani? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","datePublished":"2023-05-02T13:47:21+00:00","description":"Kako napraviti plan treninga u teretani za rast mi\u0161i\u0107a, pove\u0107anje snage ili mr\u0161avljenje za po\u010detnike ili napredne sporta\u0161e? Koliko ponavljanja i serija napraviti za postizanje najboljih rezultata?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","width":1200,"height":628,"caption":"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako napraviti kvalitetan plan treninga u teretani?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/434112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=434112"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/434112\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/426006"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=434112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=434112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=434112"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=434112"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=434112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}