{"id":604131,"date":"2024-08-02T20:34:06","date_gmt":"2024-08-02T18:34:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=604131"},"modified":"2025-11-10T15:43:58","modified_gmt":"2025-11-10T14:43:58","slug":"dame-neka-vam-ova-godina-bude-godina-izgradnje-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/","title":{"rendered":"10 savjeta za \u017eene za pove\u0107anje mi\u0161i\u0107a"},"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\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/#Sto_zene_mogu_dobiti_povecanjem_mase\" title=\"\u0160to \u017eene mogu dobiti pove\u0107anjem mase?\">\u0160to \u017eene mogu dobiti pove\u0107anjem mase?<\/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\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/#Zasto_je_zenama_teze_dobiti_misice_nego_muskarcima\" title=\"Za\u0161to je \u017eenama te\u017ee dobiti mi\u0161i\u0107e nego mu\u0161karcima?\">Za\u0161to je \u017eenama te\u017ee dobiti mi\u0161i\u0107e nego mu\u0161karcima?<\/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\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/#Zasto_je_s_godinama_teze_odrzavati_i_dobivati_%E2%80%8B%E2%80%8Bmisice\" title=\"Za\u0161to je s godinama te\u017ee odr\u017eavati i dobivati \u200b\u200bmi\u0161i\u0107e?\">Za\u0161to je s godinama te\u017ee odr\u017eavati i dobivati \u200b\u200bmi\u0161i\u0107e?<\/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\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/#10_savjeta_za_zene_za_povecanje_misica\" title=\"10 savjeta za \u017eene za pove\u0107anje mi\u0161i\u0107a\">10 savjeta za \u017eene za pove\u0107anje mi\u0161i\u0107a<\/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\/dame-neka-vam-ova-godina-bude-godina-izgradnje-misica\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Izgradnja mi\u0161i\u0107a vi\u0161e nije samo povlastica bodybuildera. Dobrobiti vje\u017ebanja s utezima brzo su se pro\u0161irile dru\u0161tvom i <b><strong>dani kad su \u017eene zanimale samo kardio vje\u017ebe sre\u0107om su davno pro\u0161li.<\/strong><\/b> Sad znamo da zbog mi\u0161i\u0107a ne\u0107ete postati Hulkova mi\u0161i\u0107ava sestra, nego \u0107e umjesto toga pomo\u0107i da <b><strong>u\u010dvrstite tijelo i iskle\u0161ete seksi obline<\/strong><\/b>. Osim toga, imaju \u010ditav niz dobrobiti za zdravlje \u017eena. <b><strong>Me\u0111utim, ljep\u0161em spolu mo\u017ee biti malo izazovnije nabaciti mi\u0161i\u0107e<\/strong><\/b> nego mu\u0161karcima. No svakako nije nemogu\u0107e. <b><strong>Ono \u0161to <\/strong><\/b>savjetujemo jest da se usredoto\u010dite na <b><strong>prehranu, trening i druge aspekte svog \u017eivotnog stila <\/strong><\/b>kako bi bilo izvedivije.<\/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\">U ovom \u0107ete \u010dlanku saznati sljede\u0107e savjete za rast mi\u0161i\u0107a:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pra\u0107enje-napretka\">PRA\u0106ENJE NAPRETKA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#postavljanje-ciljeva\">POSTAVLJANJE CILJEVA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prehrana\">PREHRANA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#proteini\">PROTEINI<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#trening-snage\">TRENING<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#regeneracija\">REGENERACIJA<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#san\">SAN<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#no\u0161enje-sa-stresom\">NO\u0160ENJE SA STRESOM<\/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<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dodaci-prehrani\">DODACI PREHRANI<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dosljednost\">DOSLJEDNOST<\/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_zene_mogu_dobiti_povecanjem_mase\"><\/span>\u0160to \u017eene mogu dobiti pove\u0107anjem mase?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rast mi\u0161i\u0107a prvenstveno je rezultat treninga snage. Ali izgradnja mi\u0161i\u0107a <b><strong>ne daje vam samo vi\u0161e mi\u0161i\u0107ne mase koja se omotava oko va\u0161ih kostiju i oblikuje va\u0161e tijelo.<\/strong><\/b> Postoji puno vi\u0161e prednosti u pogledu zdravlja i izgleda.<\/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. Pobolj\u0161anje funkcije mi\u0161i\u0107no-ko\u0161tanog sustava<\/h3>\n\n\n\n<p>S<b><strong> godinama<\/strong><\/b> \u017eene do\u017eivljavaju gubitak ko\u0161tane mase zbog hormonalnih promjena, manje fizi\u010dke aktivnosti i drugih \u010dimbenika. To pove\u0107ava <b><strong>rizik od osteoporoze<\/strong><\/b> i rizik od prijeloma. Trening snage mo\u017ee biti jedan od na\u010dina da se to sprije\u010di. To je zato \u0161to pove\u0107ava mehani\u010dko optere\u0107enje kostiju, \u0161to dovodi do slanja signala stanicama kostiju, koje se po\u010dinju razmno\u017eavati. <b><strong>To pove\u0107ava gusto\u0107u (mineralizaciju) i snagu kostiju.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, trening snage mo\u017ee pove\u0107ati proizvodnju hormona rasta, koji je tako\u0111er povezan s procesima izgradnje mi\u0161i\u0107ne i ko\u0161tane mase. Nadalje, tijekom vje\u017ebanja dolazi do pove\u0107ane cirkulacije krvi u mi\u0161i\u0107ima i kostima. Kao rezultat toga, vi\u0161e kisika i hranjivih tvari dopire do tih tkiva, a otpadne tvari uklanjaju se u\u010dinkovitije. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pravilno vje\u017ebate, va\u0161e \u0107e se dr\u017eanje tako\u0111er pobolj\u0161ati. To \u0107e<b><strong> smanjiti rizik od mi\u0161i\u0107ne neravnote\u017ee i optere\u0107enja odre\u0111enih zglobova<\/strong><\/b> ili dijelova kralje\u017enice, kao \u0161to je donji dio le\u0111a. Tako se mo\u017eete boriti protiv <a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noopener\">bolova u tom podru\u010dju<\/a> prili\u010dno lako. Me\u0111utim, trening snage ja\u010da mi\u0161i\u0107e, ali tako\u0111er pove\u0107ava snagu i fleksibilnost tetiva i ligamenata. To dovodi do ve\u0107e stabilnosti zglobova i smanjenog rizika od ozljeda tijekom sporta.<mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg\" alt=\"Prednosti mi\u0161i\u0107avosti za \u017eene\" class=\"wp-image-600118\" title=\"Prednosti mi\u0161i\u0107avosti za \u017eene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Odr\u017eavanje \u0161to je vi\u0161e mogu\u0107e mi\u0161i\u0107a kasnije u \u017eivotu<\/h3>\n\n\n\n<p>Ni\u0161ta ne traje vje\u010dno, a kad se ne koristite svojim mi\u0161i\u0107ima dovoljno (npr. ne vje\u017ebate), <b><strong>va\u0161e ih tijelo postupno po\u010dinje odbacivati \u200b\u200bkao nepotrebnu te\u017einu.<\/strong><\/b> Va\u0161e je tijelo dobar ekonomist. I umjesto da se hrani mi\u0161i\u0107nom masom, radije bi je se rije\u0161ilo. S godinama dolazi do raznih hormonalnih i fiziolo\u0161kih promjena u tijelu, koje mogu uzrokovati, izme\u0111u ostalog, gubitak mi\u0161i\u0107ne mase. To se doga\u0111a ve\u0107 nakon 30. godine, kad mo\u017eete po\u010deti primje\u0107ivati \u200b\u200bprvi gubitak mi\u0161i\u0107ne mase. <b><strong>Nakon <\/strong><\/b>dobi od 60 godina gubitak je obi\u010dno jo\u0161 br\u017ei. Taj se fenomen tehni\u010dki naziva <b><strong>sarkopenijom<\/strong><\/b> i jedan je od glavnih uzroka problema s kretanjem kod starijih osoba. Pove\u0107ava rizik od padova, ozljeda, op\u0107e slabosti i gubitka neovisnosti. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u0107u, mo\u017eete sprije\u010diti gubitak mi\u0161i\u0107a jer va\u0161 \u017eivotni stil igra veliku ulogu u tome. Trening snage jedan je od na\u010dina da se mi\u0161i\u0107i zadr\u017ee \u0161to je dulje mogu\u0107e. Uzrokuje mikroskopske pukotine u mi\u0161i\u0107nim vlaknima, koje tijelo zatim popravlja. Osobito nakon vje\u017ebanja, to dovodi do <b><strong>pove\u0107anja sinteze mi\u0161i\u0107nih proteina<\/strong><\/b> <b><strong>(MPS \u2013 sinteza mi\u0161i\u0107nih proteina).<\/strong><\/b> To je <b><strong>proces formiranja mi\u0161i\u0107nog tkiva<\/strong><\/b>, koji je klju\u010dan za njegovu regeneraciju i rast. Osim tjelovje\u017ebe, na koli\u010dinu mi\u0161i\u0107ne mase utje\u010du i prehrana, genetika i hormonska okolina tijela. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg\" alt=\"Mi\u0161i\u0107i i br\u017ei metabolizam\" class=\"wp-image-600134\" title=\"Mi\u0161i\u0107i i br\u017ei metabolizam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zdraviji metabolizam<\/h3>\n\n\n\n<p>Mo\u017eete slobodno nazvati mi\u0161i\u0107e izvorom mladosti. Odr\u017eavaju va\u0161e tijelo u izvrsnoj formi, ali tako\u0111er pospje\u0161uju zdravlje metabolizma. Prije svega, <b><strong>pobolj\u0161avaju osjetljivost stanica na inzulin, <\/strong><\/b>koji je klju\u010dan za regulaciju razine \u0161e\u0107era u krvi. Osim toga, mi\u0161i\u0107na masa metaboli\u010dki je aktivnija od masti. To zna\u010di da sagorijeva vi\u0161e energije. Sve u svemu, tako mo\u017eete lak\u0161e ubrzati metabolizam, a samim time i <b><strong>lak\u0161e odr\u017eavati zdravu tjelesnu te\u017einu. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107a koli\u010dina mi\u0161i\u0107ne mase tako\u0111er je povezana s <b><strong>manjim rizikom od razvoja metaboli\u010dkog sindroma<\/strong><\/b>, prema istra\u017eivanjima<b><strong>.<\/strong><\/b> To je kombinacija nekoliko zdravstvenih stanja (pretilost, visoki krvni tlak, povi\u0161ena glukoza u krvi, povi\u0161eni lipidi u krvi) i na kraju mo\u017ee dovesti do sr\u010dane bolesti ili dijabetesa. Zahvaljuju\u0107i mi\u0161i\u0107ima, mo\u017eete \u017eivjeti dulje, ali \u0161to je jo\u0161 va\u017enije, imati bolju kvalitetu \u017eivota.<mark class=\"has-inline-color has-orange-color\">&nbsp;<sup><span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/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. Ve\u0107a snaga i samopouzdanje<\/h3>\n\n\n\n<p>Nisu samo mu\u0161karci ti koji imaju dobro razvijene bicepse koji im daju samopouzdanje. \u017dene se tako\u0111er \u017eele osje\u0107ati sna\u017eno, samodostatno i neovisno<b><strong>.<\/strong><\/b> <b><strong>Ne radi se samo o zategnutoj tjelesnoj gra\u0111i i seksi oblinama.<\/strong><\/b> Kad se osje\u0107ate dobro u svom tijelu, va\u0161e samopo\u0161tovanje raste. S vremenom, <strong>po\u010dinjete se osje\u0107ati samopouzdanije u sportskom smislu, ali i u osobnom i profesionalnom \u017eivotu.<\/strong> Osje\u0107aj da mo\u017eete sami nositi te\u0161ke kupljene stvari ku\u0107i ili spremiti svoj kov\u010deg u pretinac iznad glave pri ukrcaju u zrakoplov je neprocjenjiv. Tako\u0111er, \u010dinjenica da mo\u017eete podignuti dvoru\u010dni uteg iznad glave i svladati svoje fizi\u010dke granice mo\u017ee vam pomo\u0107i da ovladate ostalim stvarima u \u017eivotu. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span><\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg\" alt=\"Mi\u0161i\u0107i omogu\u0107uju bolju figuru\" class=\"wp-image-600150\" title=\"Mi\u0161i\u0107i omogu\u0107uju bolju figuru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Atraktivnija tjelesna gra\u0111a<\/h3>\n\n\n\n<p>Sve te zdravstvene dobrobiti mi\u0161i\u0107ne mase su lijepe, ali budimo iskreni, naj\u010de\u0161\u0107a je po\u010detna motivacija za vje\u017ebanje ljep\u0161a tjelesna gra\u0111a. <b><strong>Zahvaljuju\u0107i mi\u0161i\u0107ima, mo\u017eete imati zaobljena ramena, sna\u017ene ruke, zategnut <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\"><b><strong>trbuh<\/strong><\/b><\/a><b><strong>, \u010dvrstu i zaobljenu <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\"><b><strong>stra\u017enjicu<\/strong><\/b><\/a><b><strong> i lijepo oblikovane noge.<\/strong><\/b> Cijela tjelesna gra\u0111a tada mo\u017ee djelovati simetri\u010dnije i atraktivnije. Tome se pridodaje i bolje dr\u017eanje, \u0161to je tako\u0111er va\u017eno za izgled. Nemojte misliti da \u0107ete, ako nabacite mi\u0161i\u0107e, odavati dojam mu\u017eevnosti. Naprotiv, vidjet \u0107ete da \u0107e oni lijepo <b><strong>oblikovati<\/strong><\/b> va\u0161u <b><strong>figuru<\/strong><\/b> <b><strong>i naglasiti va\u0161e \u017eenstvene obline.<\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[8]<\/span><\/sup><\/mark><\/p>\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 prednostima vje\u017ebanja s utezima za \u017eene, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/6-razloga-zasto-bi-zene-trebale-bildati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Trening snage za \u017eene? Da! 12 razloga za\u0161to \u017eene trebaju vje\u017ebati s utezima.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg\" alt=\"\u017dene i mi\u0161i\u0107i\" class=\"wp-image-600166\" title=\"\u017dene i mi\u0161i\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_zenama_teze_dobiti_misice_nego_muskarcima\"><\/span>Za\u0161to je \u017eenama te\u017ee dobiti mi\u0161i\u0107e nego mu\u0161karcima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dene te\u017ee dobivaju mi\u0161i\u0107e od mu\u0161karaca zbog nekoliko razloga, koji su uglavnom povezani s razlikama u razini hormona, sastavu tijela i fiziolo\u0161kim \u010dimbenicima.<\/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. Razine hormona<\/h3>\n\n\n\n<p><b><strong>Mu\u0161karci naro\u010dito imaju 10 \u2013 20 puta vi\u0161u razinu testosterona od \u017eena, <\/strong><\/b>\u0161to olak\u0161ava dobivanje mi\u0161i\u0107ne mase. Osim toga, \u017eene prolaze kroz hormonske promjene tijekom mjeseca (menstrualni ciklus) koje mogu utjecati na razinu energije i ukupnu \u017eelju za vje\u017ebanjem. To je razlog za\u0161to mo\u017eda nisu toliko dosljedne u vje\u017ebanju. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[9]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kakav u\u010dinak hormoni imaju na druge stvari osim na rast mi\u0161i\u0107a, saznajte u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-testosteron-i-progesteron-utjecu-na-gubitak-kilograma-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Testosteron, estrogen i progesteron: kako utje\u010du na gubitak te\u017eine i 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<h3 class=\"wp-block-heading\">2. Sastav tijela<\/h3>\n\n\n\n<p>Mu\u0161karci tako\u0111er <b><strong>prirodno<\/strong><\/b> imaju <b><strong>vi\u0161e mi\u0161i\u0107ne mase, a manje masti<\/strong><\/b>, \u0161to pridonosi br\u017eim i vidljivijim rezultatima. Me\u0111utim, razlika u omjeru mi\u0161i\u0107nih vlakana tako\u0111er mo\u017ee igrati ulogu. <b><strong>Mu\u0161karci obi\u010dno imaju ve\u0107i udio brzih mi\u0161i\u0107nih vlakana tipa II, koja<\/strong><\/b> imaju ve\u0107i potencijal za hipertrofiju nego izdr\u017eljiva mi\u0161i\u0107na vlakna tipa I, <b><strong>kako navode istra\u017eivanja<\/strong><\/b>. To stavlja mu\u0161karce u bolju po\u010detnu poziciju \u0161to se ti\u010de i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-genetika-utjece-na-rast-i-snagu-misica-kucno-dnk-testiranje-pomaze-otkriti-vas-prirodni-potencijal\/\" target=\"_blank\" rel=\"noopener\">genetskog potencijala<\/a>. <mark class=\"has-inline-color has-orange-color\"><sup>[10\u201311]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg\" alt=\"Za\u0161to je \u017eenama te\u0161ko dobiti mi\u0161i\u0107e?\" class=\"wp-image-600182\" title=\"Za\u0161to je \u017eenama te\u0161ko dobiti mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dru\u0161tveni utjecaji<\/h3>\n\n\n\n<p><b><strong>Dru\u0161tvene norme \u010desto tjeraju \u017eene da se uglavnom usredoto\u010de na vitkost<\/strong><\/b> umjesto na izgradnju mi\u0161i\u0107a i snage. Pogotovo u pro\u0161losti, dobivanje mi\u0161i\u0107a bilo je uglavnom mu\u0161ka stvar, \u0161to se sre\u0107om po\u010dinje mijenjati.<\/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. Ostali \u010dimbenici<\/h3>\n\n\n\n<p>Kako biste pove\u0107ali mi\u0161i\u0107e, morate se pravilno hraniti. Vi\u0161ak energije preduvjet je za mi\u0161i\u0107ni rast (hipertrofiju). To je ono \u0161to nekim \u017eenama mo\u017ee biti problem jer se <b><strong>boje jesti vi\u0161e, da se ne bi samo udebljale.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u010ditanja ovih to\u010daka, mo\u017ee se \u010diniti da nema smisla \u010dak ni po\u010deti dobivati \u200b\u200bmi\u0161i\u0107e, jer bi to bilo protiv prirode. Sre\u0107om, nije tako crno kao \u0161to na prvi pogled izgleda. \u010cak i<b><strong> \u017eene <\/strong><\/b>mogu posti\u0107i<b><strong> prekrasne rezultate koji su \u010desto usporedivi s onim mu\u0161kih kolega<\/strong><\/b> u smislu izgradnje aktivne mi\u0161i\u0107ne mase. Samo slijedite preporuke u nastavku i idite prema svom cilju.<\/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=\"28324,28936,29667,51652,67804,61477,42481,65830,29712,28784,82273,28621,36262,78073\" ><\/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=\"Zasto_je_s_godinama_teze_odrzavati_i_dobivati_%E2%80%8B%E2%80%8Bmisice\"><\/span>Za\u0161to je s godinama te\u017ee odr\u017eavati i dobivati \u200b\u200bmi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako godine prolaze, zapreke mogu stati na put i usporiti napredak. Menopauza je prva takva ko\u010dnica. Tad <b><strong>padaju razine hormona estrogena, koji<\/strong><\/b> igra ulogu u odr\u017eavanju mi\u0161i\u0107ne mase, a tako\u0111er utje\u010de na metabolizam i pohranu masno\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Promjene u metabolizmu, kao \u0161to je <b><strong>inzulinska rezistencija, tj. <\/strong><\/b>poreme\u0107ena <a href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noopener\">osjetljivost tkiva na inzulin<\/a>, tako\u0111er mo\u017ee usporiti rast mi\u0161i\u0107a s godinama. To mo\u017ee dovesti do toga da tijelo ne iskori\u0161tava dovoljno u\u010dinkovito hranjive tvari potrebne za rast mi\u0161i\u0107a. Ali to ne zna\u010di da bi \u017eene u postmenopauzi trebale otkazati svoje \u010dlanstvo u teretani, misle\u0107i da se vje\u017ebanje vi\u0161e ne isplati. Zapravo, istra\u017eivanja dokazuju da odgovaraju\u0107i<b><strong> trening snage i pravilno strukturirana prehrana funkcioniraju za \u017eene bilo u kojoj dobi. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup>[12\u201314]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg\" alt=\"Dobivanje mi\u0161i\u0107a kod starijih \u017eena\" class=\"wp-image-600198\" style=\"aspect-ratio:1.4986666666666666;width:840px;height:auto\" title=\"Dobivanje mi\u0161i\u0107a kod starijih \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_savjeta_za_zene_za_povecanje_misica\"><\/span>10 savjeta za \u017eene za pove\u0107anje mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod dobivanja mi\u0161i\u0107a nije rije\u010d samo o vje\u017ebanju i provo\u0111enju vremena u teretani. To je <b><strong>slo\u017een proces koji zahtijeva promjene u raznim aspektima va\u0161eg \u017eivotnog stila.<\/strong><\/b> Ali to ne zna\u010di da biste trebali potpuno promijeniti svoj \u017eivot u jedan dan. Zamislite to kao plovidbu brodom \u2013 prvo morate postaviti pravi kurs, a zatim postupno pode\u0161avati jedra prema potrebi. Po\u010dnite s malim promjenama u vje\u017ebanju i prehrani. Jednom kad te promjene postanu gotovo prirodni dio va\u0161eg \u017eivota, mo\u017eete se vi\u0161e usredoto\u010diti na stvari poput spavanja i druge aspekte.<\/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=\"pra\u0107enje-napretka\">1. Zabilje\u017eite svoju po\u010detnu to\u010dku<\/h3>\n\n\n\n<p>Prije nego \u0161to se upustite u cijeli proces izgradnje mi\u0161i\u0107a, <b><strong>procijenite svoju po\u010detnu to\u010dku.<\/strong><\/b> Izva\u017eite se, izmjerite se (bicepse, struk, bokove, stra\u017enjicu, bedra, listove) i ako je mogu\u0107e, posjetite <b><strong>InBody<\/strong><\/b>, koji \u0107e tako\u0111er izmjeriti va\u0161u mi\u0161i\u0107nu i masnu masu. Ure\u0111aj InBody obi\u010dno je dostupan u ve\u0107im teretanama ili nutricionisti\u010dkim klinikama, gdje uz tradicionalne konzultacije mo\u017eete oti\u0107i i na mjerenja. Bilo bi dobro da napravite dodatnu fotografiju (za vlastite potrebe) pri dobrom svjetlu u donjem rublju. Mo\u017eda \u0107ete na fotografijama vidjeti promjene koje niste ni primijetili na sebi. Zatim mo\u017eete sve zapisati u dnevnik napretka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zatim odredite kontrolno mjerenje za otprilike mjesec dana. Po mogu\u0107nosti, u istim uvjetima (doba dana, odje\u0107a, faza menstrualnog ciklusa), ponovno se izva\u017eite (idite na InBody), izmjerite se i fotografirajte. Zatim usporedite rezultate s prethodnog mjerenja. <b><strong>Nemojte se osje\u0107ati lo\u0161e ako ne vidite sjajne rezultate odmah nakon prvog mjeseca.<\/strong><\/b> Za postizanje vidljivih rezultata potrebno je vrijeme i strpljenje. Ako ne vidite promjene ni nakon duljeg razdoblja (3 mjeseca), morat \u0107ete procijeniti svoj trenutni plan treninga, prehranu, spavanje i druge \u010dimbenike te poku\u0161ati napraviti neke promjene. Uostalom, sva\u010dije tijelo mo\u017ee reagirati malo druk\u010dije, stoga je klju\u010dno prona\u0107i ono \u0161to vama najbolje odgovara.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg\" alt=\"Postavljanje ciljeva prilikom pove\u0107anja mi\u0161i\u0107ne mase\" class=\"wp-image-600214\" title=\"Postavljanje ciljeva prilikom pove\u0107anja mi\u0161i\u0107ne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"postavljanje-ciljeva\">2. Postavite realne ciljeve<\/h3>\n\n\n\n<p>Pristupite dobivanju mi\u0161i\u0107a sa spoznajom da je to proces koji zahtijeva vrijeme i strpljenje. Vjerujte mi, \u010dak je i ona ljubiteljica fitnessa koju s divljenjem pratite na Instagramu do\u0161la do svoje trenutne tjelesne gra\u0111e uz godine te\u0161kog rada i to tijelo sigurno nije dobila u nekoliko tjedana. Zato je va\u017eno <b><strong>postaviti realne ciljeve koji \u0107e vam pomo\u0107i da ostanete motivirani i izbjegnete frustraciju zbog prevelikih o\u010dekivanja.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>Va\u0161i ciljevi trebali bi biti \u0161to precizniji.<\/strong><\/b> Razmislite o tome koliko mi\u0161i\u0107a realno mo\u017eete dobiti u mjesec ili godinu dana?<\/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\">\n<li>Prema istra\u017eivanjima, po\u010detnici obi\u010dno br\u017ee napreduju. Mogu dobiti <b><strong>0,5 kg mi\u0161i\u0107a mjese\u010dno i otprilike 5 \u2013 6 kg godi\u0161nje.<\/strong><\/b><\/li>\n\n\n\n<li>U slu\u010daju naprednijih sporta\u0161ica koje vje\u017ebaju vi\u0161e od godinu dana, napredak je obi\u010dno sporiji i uglavnom se kre\u0107e od <b><strong>2 do 3 kg godi\u0161nje. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup>[15\u201316]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>U idealnom slu\u010daju, pratite kako se va\u0161a mi\u0161i\u0107na masa mijenja na InBody ili drugoj pametnoj vagi.<\/strong><\/b> Obi\u010dna ku\u0107na vaga mo\u017ee pokazati da ste se udebljali, ali ne\u0107e prepoznati radi li se samo o mi\u0161i\u0107ima ili masnom tkivu. Tako\u0111er, budite spremni na \u010dinjenicu da je vrlo te\u0161ko dobiti \u010distu mi\u0161i\u0107nu masu, a vjerojatno \u0107ete lako dobiti i salo, \u0161to je savr\u0161eno prirodno. Me\u0111utim, vjerojatno \u0107ete imati promjenu u omjeru tjelesnog tkiva, a va\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">postotak tjelesne masti<\/a> postupno \u0107e se smanjivati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate postaviti ciljeve samo u smislu brzine dobivanja mi\u0161i\u0107a, nego i u smislu vje\u017ebanja i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">prehrane<\/a>. Na primjer, odlazak u teretanu najmanje 3 puta tjedno, podizanje maksimuma <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\">\u010du\u010dnjeva<\/a> za 10 % u roku od 6 mjeseci, jedenje 5 porcija vo\u0107a i povr\u0107a svaki dan, pijenje najmanje 2 litre vode itd<b><strong>.<\/strong><\/b> <b><strong>Mo\u017eete prilagoditi svoje ciljeve s vremenom kako budete postajali bolji i kako se druge okolnosti pojave u va\u0161em \u017eivotu.<\/strong><\/b><\/p>\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 kako postaviti dosti\u017ene ciljeve u <a href=\"https:\/\/gymbeam.hr\/blog\/kako-postaviti-cilj-i-zaista-ga-postici\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Kako postaviti cilj i posti\u0107i ga.<\/strong><\/b><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg\" alt=\"Plan prehrane za \u017eene za pove\u0107anje mi\u0161i\u0107ne mase\" class=\"wp-image-600230\" title=\"Plan prehrane za \u017eene za pove\u0107anje mi\u0161i\u0107ne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prehrana\">3. Pove\u0107ajte unos kalorija i hranite se uravnote\u017eeno<\/h3>\n\n\n\n<p>Kad dobivate mi\u0161i\u0107nu masu, morate jesti vi\u0161e nego \u0161to potro\u0161ite u danu, tj.<b><strong> do\u0107i do kalorijskog suficita.<\/strong><\/b> Ali to ne zna\u010di da se morate besmisleno prejedati i jesti sve \u0161to va\u0161a smo\u010dnica ili hladnjak mo\u017ee ponuditi. U pravilu, dovoljno je <b><strong>pove\u0107ati<\/strong><\/b> trenutni energetski unos, na kojem odr\u017eavate te\u017einu, za <b><strong>10 \u2013 20 %.<\/strong><\/b> To prakti\u010dki zna\u010di<b><strong> dodavanje 250 \u2013 500 kcal dnevno.<\/strong><\/b> Na primjer, 70 g <a href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u017eitarica<\/a> ili ri\u017ee, 40 g <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noopener\">maslaca od kikirikija<\/a> ili 70 g <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noopener\">gainera<\/a> pribli\u017eno je 250 kcal. Kao \u0161to vidite, to nisu posebno velike porcije hrane.<mark class=\"has-inline-color has-orange-color\"><sup>&nbsp;[17\u201319]<\/sup><\/mark><\/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\">Koliko proteina, ugljikohidrata i masti trebate jesti tijekom dobivanja mi\u0161i\u0107a?<\/h4>\n\n\n\n<p>Preporuke za rast mi\u0161i\u0107a prema Me\u0111unarodnom dru\u0161tvu za sportsku prehranu<b><strong> (ISSN \u2013 International Society of Sports Nutrition)<\/strong><\/b><\/p>\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\">Makronutrijenti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Preporu\u010deni unos (g\/kg tjelesne te\u017eine dnevno)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Postotak ukupnog dnevnog unosa kalorija<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><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)\">Proteini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ugljikohidrati<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 7<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 65 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Masti<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 35 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Online kalkulator energetskog unosa i makronutrijenata<\/strong><\/b> <\/a>u trenu \u0107e izra\u010dunati va\u0161 optimalni unos.<\/li>\n\n\n\n<li>\u010clanak <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Prilago\u0111ena prehrana: potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata<\/strong><\/b><\/a> vodit \u0107e vas kroz cijeli proces sastavljanja prehrane od A do \u017d.<\/li>\n\n\n\n<li>Mo\u017eete saznati vi\u0161e o specifi\u010dnim prehrambenim potrebama \u017eena u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/\" target=\"_blank\" rel=\"noopener\"><b><strong>\u017dene i prehrana: najva\u017eniji vitamini i minerali za zdravlje i ljepotu.<\/strong><\/b><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Kako jesti tijekom dobivanja mi\u0161i\u0107ne mase?\" class=\"wp-image-600246\" title=\"Kako jesti tijekom dobivanja mi\u0161i\u0107ne mase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proteini\">4. Pazite na unos proteina<\/h3>\n\n\n\n<p>Adekvatan unos proteina va\u017ean je uz trening snage za rast mi\u0161i\u0107a. U tijelu se <b><strong>protein mi\u0161i\u0107a gotovo neprestano razgra\u0111uje i stvara.<\/strong><\/b> A to se jo\u0161 intenzivnije doga\u0111a tijekom i nakon vje\u017ebanja. <b><strong>Kako bi mi\u0161i\u0107i rasli i pove\u0107avali se, potrebno je dnevno unijeti dovoljno proteina kako bi se <\/strong><\/b>stimulirala sinteza mi\u0161i\u0107nih proteina (MPS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u017eene koje \u017eele izgraditi mi\u0161i\u0107nu masu va\u017eno je osigurati dovoljan unos tog makronutrijenta, \u0161to obi\u010dno zna\u010di unos <b><strong>1,4 \u2013 2,0 grama proteina po kilogramu tjelesne te\u017eine dnevno.<\/strong><\/b> Na primjer, za \u017eenu te\u0161ku 60 kilograma, to zna\u010di otprilike 84 \u2013 120 grama proteina dnevno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>\u0160to intenzivnije i \u010de\u0161\u0107e trenirate, to je va\u0161em tijelu potrebno vi\u0161e proteina za oporavak <\/strong><\/b>i rast mi\u0161i\u0107a. Stoga je kod treninga snage klju\u010dno osigurati redoviti unos proteina kako bi se optimizirao oporavak i maksimalno pove\u0107ao rast mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolji izvori proteina uklju\u010duju meso (nemasne vrste \u2013 <a href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">piletina<\/a>,<a href=\"https:\/\/gymbeam.hr\/pureca-prsa-mariniraa-u-vodi-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> pure\u0107a prsa<\/a>, gove\u0111i stra\u017enji dio), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" target=\"_blank\" rel=\"noopener\">ribu <\/a><a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">(tuna<\/a>, <a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">srdele,<\/a> <a href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">losos<\/a>), <a href=\"https:\/\/gymbeam.hr\/jaja\" target=\"_blank\" rel=\"noopener\">jaja<\/a>, jogurt, svje\u017ei sir, skyr, sir i druge mlije\u010dne proizvode, <a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener\">sirutku<\/a> ili<a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener\"> biljne proteine<\/a>, <a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noopener\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noopener\">sejtan<\/a> ili <a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noopener\">mahunarke<\/a>.<\/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\">\n<li>Ponekad mo\u017ee biti te\u0161ko pojesti dovoljno proteina, a u tom slu\u010daju protein dobro do\u0111e. Mo\u017eete saznati kako pravilno konzumirati proteine \u200b\u200bu \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/protein-za-zene-ucinci-benefiti-i-doziranje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako proteini mijenjaju \u017eensko tijelo i poma\u017eu u mr\u0161avljenju?<\/strong><\/a><\/li>\n\n\n\n<li>Vi\u0161e o najboljim izvorima proteina mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Namirnice koje olak\u0161avaju dodavanje proteina \u200b\u200bva\u0161oj prehrani.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Proteini i pove\u0107anje mi\u0161i\u0107ne mase\" class=\"wp-image-600262\" title=\"Proteini i pove\u0107anje mi\u0161i\u0107ne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"trening-snage\">5. Po\u010dnite s treningom snage<\/h3>\n\n\n\n<p>Nakon \u0161to sredite svoju prehranu i po\u010dnete jesti vi\u0161e hrane za energiju, dolazi najbolji na\u010din da iskoristite dodatne kalorije. To ne mo\u017ee biti ni\u0161ta drugo nego trening snage. On uklju\u010duje<b><strong> vje\u017ebe koje se koriste otporom kao \u0161to je te\u017eina vlastitog tijela, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\"><b><strong>bu\u010dice<\/strong><\/b><\/a><b><strong> ili sprave s utezima.<\/strong><\/b> Pritom se raste\u017eu mi\u0161i\u0107na vlakna i dolazi do manje \u0161tete. To uzrokuje kratkotrajni mehani\u010dki i metaboli\u010dki stres u mi\u0161i\u0107ima, zajedno s drugim fiziolo\u0161kim reakcijama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>Nakon vje\u017ebanja javljaju se adaptivni mehanizmi za <\/strong><\/b>popravak i ja\u010danje tih vlakana. Tako se va\u0161e tijelo bolje prilago\u0111ava ponovljenom optere\u0107enju, \u0161to je glavno na\u010delo ja\u010danja i rasta mi\u0161i\u0107a. To je glavni razlog za\u0161to se sa svakim treningom osje\u0107ate sna\u017enije i mo\u017eete podnijeti vi\u0161e ponavljanja ili dizati te\u017ee utege. <mark class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li da va\u0161e vje\u017ebanje donosi rezultate na duge staze? Onda ne mo\u017eete bez <b><strong>na\u010dela progresivnog preoptere\u0107enja.<\/strong><\/b> Ne brinite se, to nije neka srednjovjekovna metoda mu\u010denja. Jednostavno morate postupno pove\u0107avati optere\u0107enje tijekom vje\u017ebanja. To mo\u017ee biti pove\u0107anje te\u017eine, broja ponavljanja ili intenziteta vje\u017ebe. Zahvaljuju\u0107i tome, va\u0161e se tijelo mora prilagoditi novim impulsima, \u0161to <b><strong>sprje\u010dava stagnaciju, a zauzvrat poti\u010de rast i ja\u010danje va\u0161ih mi\u0161i\u0107a. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg\" alt=\"Trening snage za \u017eene\" class=\"wp-image-600278\" title=\"Trening snage za \u017eene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako trenirati za dobivanje mi\u0161i\u0107ne mase?<\/h4>\n\n\n\n<p>Mi\u0161i\u0107ima je potreban odgovaraju\u0107i poticaj za <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">rast<\/a>, koji je potaknut prilagodbom treninga. Dakle, mo\u017eete zaboraviti zastarjelu preporuku da \u017eene trebaju trenirati s malim te\u017einama za veliki broj ponavljanja. Za rast mi\u0161i\u0107a naj\u010de\u0161\u0107e se preporu\u010duju optere\u0107enja izme\u0111u<b><strong> 60 do 80 % 1RM <\/strong><\/b>(maksimalno jedno ponavljanje) ili 1 ponavljanje s maksimalnom te\u017einom. Zlatna je sredina za ponavljanja <b><strong>8 \u2013 12 ponavljanja u 4 \u2013 6 serija<\/strong><\/b>. Ipak, nemojte zaboraviti raditi pauze izme\u0111u serija, koje bi obi\u010dno trebale trajati 1 \u2013 3 minute. I nemojte misliti da su vje\u017ebe s te\u0161kim utezima prikladne samo za mu\u0161karce, \u017eene tako\u0111er mogu izgraditi atraktivan stas zahvaljuju\u0107i njima. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[22]<\/span>&nbsp;<\/sup><\/mark><\/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\">Koje vje\u017ebe odabrati za trening?<\/h4>\n\n\n\n<p>Ne postoje \u010dudesne vje\u017ebe za rast mi\u0161i\u0107a. Uvijek je rije\u010d o ispunjavanju gore navedenih uvjeta i uspostavljanju dobrog cjelokupnog plana treninga. Mo\u017eete sigurno po\u010deti s vje\u017ebama s vlastitom te\u017einom. Ipak, u\u010dinkovitije su vje\u017ebe s utezima. Ako tek po\u010dinjete s vje\u017ebanjem s utezima i niste sigurni u vezi s pravilnom tehnikom, preporu\u010dujemo da potra\u017eite iskusnog trenera koji \u0107e vam to objasniti tijekom osobnih treninga. Na\u0161i <a href=\"https:\/\/gymbeam.hr\/blog\/plan-treninga-i-vjezbe\/\" target=\"_blank\" rel=\"noopener\"><b><strong>\u010dlanci<\/strong><\/b><\/a><b><strong> o vje\u017ebanju, koji uvijek uklju\u010duju opis pravilnog izvo\u0111enja i uobi\u010dajenih pogre\u0161aka<\/strong><\/b>, tako\u0111er \u0107e vam dati dobar temelj<strong>.&nbsp;<\/strong><mark class=\"has-inline-color has-orange-color\"><sup>[23\u201324]&nbsp;<\/sup><\/mark><\/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\">\n<li>Temeljite vje\u017ebanje na osnovnim vje\u017ebama kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje, potisci za ramena ili pregibi bicepsa.<\/li>\n\n\n\n<li>Odaberite 2 \u2013 4 vje\u017ebe za svaki dio tijela. Uklju\u010dite i slo\u017eene (vi\u0161ezglobne) i izolirane (jednozglobne) vje\u017ebe.<\/li>\n\n\n\n<li>U slu\u010daju manjih mi\u0161i\u0107a, poput bicepsa, op\u0107enito je dovoljno manje vje\u017ebi.<\/li>\n\n\n\n<li>Dodajte jednostrane vje\u017ebe (na jednom ekstremitetu) kako biste se vi\u0161e usredoto\u010dili na zasebno vje\u017ebanje lijevog ili desnog ekstremiteta. To uklju\u010duje bugarske \u010du\u010dnjeve, iskorake ili pregibe za biceps s bu\u010dicama.<\/li>\n\n\n\n<li>Kombinirajte vje\u017ebe sa slobodnim utezima (<a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dice<\/a>, <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">dvoru\u010dni uteg<\/a>) i na spravama za teretanu (sprava za povla\u010denje, leptir-sprava).<\/li>\n\n\n\n<li>Prije glavnog treninga pripremite mi\u0161i\u0107e za optere\u0107enje zagrijavanjem, koje obi\u010dno uklju\u010duje mobilizaciju zglobova i vje\u017ebe s vlastitom te\u017einom.<\/li>\n\n\n\n<li>Uvijek uklju\u010dite tehni\u010dki najzahtjevnije vje\u017ebe na po\u010detku treninga. Naj\u010de\u0161\u0107e su to slo\u017eene vje\u017ebe i one koje optere\u0107uju velike mi\u0161i\u0107ne skupine (le\u0111a, noge).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nau\u010dite kako planirati svoje treninge sa svim varijablama u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Primjer odgovaraju\u0107ih vje\u017ebi po dijelovima tijela<\/h5>\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\">Podru\u010dja tijela na kojima treba raditi<\/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 s dvoru\u010dnim utegom, dizanje utega stoje\u0107i, Arnoldov potisak<\/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\">Veslanje dvoru\u010dnim utegom u pognutom polo\u017eaju, \u0161iroki zgibovi preko ruke, povla\u010denja dolje na lat spravi, veslanje s bu\u010dicama<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Biceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pregib za bicepse s dvoru\u010dnim utegom, \u010deki\u0107 pregibi, pregib za bicepse sa sajlom<\/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\">Povla\u010denje iznad glave na lat spravi, povratni udarac bu\u010dicom, 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\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prsa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisak s klupe, povla\u010denja s bu\u010dicama, leptir-sprava<\/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\">Jednostruki udarci petom, plank, vise\u0107a podizanja koljena, ruski okret<\/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)\">Stra\u017enjica<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Stra\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, rumunjsko mrtvo dizanje, no\u017ene ekstenzije na spravi, no\u017eni potisak<\/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 dvoru\u010dnim utegom u stoje\u0107em polo\u017eaju, podizanje lista u sjede\u0107em polo\u017eaju na spravi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko \u010desto trebate trenirati tijekom pove\u0107anja mi\u0161i\u0107ne mase?<\/h4>\n\n\n\n<p>Ako imate vremena vje\u017ebati samo<b><strong> 2 \u2013 3 puta tjedno, trening za cijelo tijelo je idealan.<\/strong><\/b> Planirajte vje\u017ebe za gornju i za donju polovicu tijela. <b><strong>Uz u\u010destalost treninga od 3 puta tjedno ili vi\u0161e, mo\u017eete izmjenjivati \u200b\u200bgornji i donji dio.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"regeneracija\">6. Ostavite vrijeme za oporavak<\/h3>\n\n\n\n<p>Ne zaboravite uzeti u obzir potrebu za odmorom u svom planu treninga. Ne morate biti na 100 % cijelo vrijeme s idejom da je to jedini na\u010din za postizanje rezultata. Slobodno uklju\u010dite tjedan rastere\u0107enja jednom svakih mjesec ili dva, tijekom kojeg smanjujete optere\u0107enje, broj ponavljanja, pa \u010dak i broj serija. Taj tjedan omogu\u0107it \u0107e vam da malo usporite, a zahvaljuju\u0107i tome <b><strong>dobit \u0107ete snagu za sljede\u0107e izazovne treninge. <\/strong><\/b><mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[25]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapamtite da <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" rel=\"noopener\"><b><strong>oporavak<\/strong><\/b><\/a><b><strong> nije samo izle\u017eavanje na kau\u010du.<\/strong><\/b> <b><strong>Dane bez teretane mo\u017eete tako\u0111er provesti aktivni i uklju\u010diti<\/strong><\/b> lagani kardio, istezanje ili <a href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noopener\">jogu<\/a>, \u0161to mo\u017ee pomo\u0107i opustiti mi\u0161i\u0107e i ubrzati oporavak. Tako\u0111er zapamtite da<b><strong> potpuni oporavak mi\u0161i\u0107a nakon treninga snage nastupa za otprilike 24 \u2013 72 sata. <\/strong><\/b>Stoga je idealno vje\u017ebati jedno mi\u0161i\u0107no podru\u010dje otprilike dva puta tjedno.<mark class=\"has-inline-color has-orange-color\"><sup>&nbsp;<span style=\"color: #ff6600;\">[26]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 plan treninga treba biti uravnote\u017een i uklju\u010divati \u200b\u200bdane intenzivnog vje\u017ebanja, ali i odmora kako bi va\u0161e tijelo imalo vremena prilagoditi se optere\u0107enju, rasti i ja\u010dati.<\/p>\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 oporavak tako va\u017ean i koje oblike uklju\u010diti, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta kako najbolje regenerirati tijelo nakon treninga.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg\" alt=\"Regeneracija i mi\u0161i\u0107na masa\" class=\"wp-image-600296\" title=\"Regeneracija i mi\u0161i\u0107na masa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"san\">7. Spavajte kao Trnoru\u017eica<\/h3>\n\n\n\n<p>Ne morate duboko spavati \u010dekaju\u0107i poljubac zgodnog princa koji \u0107e vas probuditi, ali ako si redovito priu\u0161tite po\u0161tenu osmicu u zemlji snova, mo\u017eda se probudite s ve\u0107im mi\u0161i\u0107ima. Uostalom, kvalitetan san okosnica je svih va\u0161ih nastojanja. Vra\u0107a fizi\u010dku i mentalnu snagu, ali tako\u0111er popravlja <b><strong>mi\u0161i\u0107e napregnute treningom.<\/strong><\/b> Posebno tijekom dubokog sna (ne-REM faza), <b><strong> hormon rasta, <\/strong><\/b>koji je neophodan za izgradnju mi\u0161i\u0107ne mase, <b><strong>otpu\u0161ta se u tijelu<\/strong><\/b>. Zato je va\u017eno da san bude prioritet i da mu posvetite najmanje <b><strong>7 \u2013 9 sati dnevno<\/strong><\/b>.<strong>&nbsp;<\/strong><mark class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, kad ne spavate dovoljno, u va\u0161em se tijelu mo\u017ee osloboditi vi\u0161e kortizola. To je poznati <b><strong>hormon stresa \u010dije<\/strong><\/b> <b><strong>visoke razine ote\u017eavaju rast mi\u0161i\u0107a.<\/strong><\/b> Ponekad se naziva i kataboli\u010dkim hormonom. To zna\u010di da pridonosi razgradnji mi\u0161i\u0107ne mase u energiju, \u010dime se sprje\u010dava njena proizvodnja. <mark class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>San je tako <b><strong>odli\u010dan alat za stvaranje idealnog hormonalnog okru\u017eenja u tijelu za izgradnju mi\u0161i\u0107a<\/strong><\/b> i pove\u0107anje rezultata va\u0161ih napora u vje\u017ebanju. Me\u0111utim, vi i ja znamo da u \u017eivotu stvari ne idu uvijek prema planu ili na\u0161im o\u010dekivanjima i doga\u0111a se da <b><strong>ponekad manje spavate.<\/strong><\/b> U tom slu\u010daju, va\u017eno je zapamtiti da to ne zna\u010di gubitak bilo kakvih postignutih rezultata. Kad spavate manje, prilagodite raspored treninga tome, usporite i ne budite tako strogi prema sebi. Kad budete imali priliku spavati vi\u0161e, mo\u017eete se vratiti davanju 100 % od sebe.<\/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\">\n<li>Kako biste saznali vi\u0161e o ulozi sna u postizanju va\u0161ih ciljeva, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noopener\"><b><strong>San:<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noopener\"><b><strong>naju\u010dinkovitiji podiza\u010d i sagorjeva\u010d masti.<\/strong><\/b><\/a><\/li>\n\n\n\n<li>Ako imate problema s usnivanjem, svakako dajte priliku prakti\u010dnim savjetima u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/b><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg\" alt=\"Spavanje i rast mi\u0161i\u0107a\" class=\"wp-image-600314\" title=\"Spavanje i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"no\u0161enje-sa-stresom\">8. Nau\u010dite se nositi sa stresom<\/h3>\n\n\n\n<p>Stres je prirodan dio \u017eivota, ali ako ga se ne rje\u0161ava dulje vrijeme, <b><strong>mo\u017ee imati negativan utjecaj na va\u0161e zdravlje i va\u0161u sposobnost dobivanja mi\u0161i\u0107a.<\/strong><\/b> Ustvari, reakcija na stres osloba\u0111a hormon kortizol, koji mo\u017ee zna\u010dajno usporiti rast mi\u0161i\u0107a. Zato je va\u017eno nau\u010diti bolje se nositi sa stresom i prona\u0107i tehnike koje funkcioniraju za vas.<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[29]<\/span><\/sup><\/mark><\/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\">Isprobajte nekoliko provjerenih tehnika i dr\u017eite se onih koje vam najbolje odgovaraju:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>uklju\u010dite vje\u017ebe disanja \u2013 duboki udisaji i izdisaji<\/li>\n\n\n\n<li>iza\u0111ite u prirodu ili vje\u017ebajte <a href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/\" target=\"_blank\" rel=\"noopener\">jogu<\/a><\/li>\n\n\n\n<li>vodite dnevnik<\/li>\n\n\n\n<li>usredoto\u010dite se samo na stvari koje mo\u017eete kontrolirati<\/li>\n\n\n\n<li>po\u010dastite se masa\u017eom, tretmanom ljepote ili nekim drugim oblikom opu\u0161tanja<\/li>\n\n\n\n<li>oti\u0111ite na kavu s prijateljom<\/li>\n\n\n\n<li>isprobajte <a href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noopener\">meditaciju<\/a> \u2013 npr. pomo\u0107u aplikacije za svjesnost<\/li>\n\n\n\n<li>dajte priliku <a href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noopener\">adaptogenima<\/a>, tvarima koje poma\u017eu u borbi protiv stresa<\/li>\n\n\n\n<li>slu\u0161ajte opu\u0161taju\u0107u glazbu ili pogledajte film<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/\" target=\"_blank\" rel=\"noopener\">sauna<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noopener\">terapija hladnom vodom<\/a> ili vru\u0107a kupka tako\u0111er mogu biti korisne<\/li>\n<\/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 stres utje\u010de na vas i \u0161to najbolje funkcionira, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti? <\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg\" alt=\"Stres i rast mi\u0161i\u0107a\" class=\"wp-image-600332\" title=\"Stres i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dodaci-prehrani\">9. Isprobajte dokazano u\u010dinkovite dodatke prehrani<\/h3>\n\n\n\n<p>Mo\u017eete tako\u0111er pospje\u0161iti rezultat pravilno odabranim dodacima prehrani. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[19]<\/span>&nbsp;<\/sup><\/mark><\/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\">\n<li><b><strong>Kvalitetan <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" rel=\"noopener\"><b><strong>gainer<\/strong><\/b><\/a><b><strong> mo\u017ee vam pomo\u0107i da pove\u0107ate unos energije<\/strong><\/b>, osobito ako ne mo\u017eete unijeti ciljanu koli\u010dinu energije u obliku krute prehrane ili vi\u0161e volite teku\u0107u prehranu koja se br\u017ee upija zbog bilo kojeg razloga.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>Sirutka<\/strong><\/b><\/a><b><strong> ili <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener\"><b><strong>biljni proteini<\/strong><\/b><\/a><b><strong> olak\u0161at \u0107e ispunjavanje preporu\u010denog dnevnog unosa proteina<\/strong><\/b> i pospje\u0161iti oporavak nakon vje\u017ebanja.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener\"><b><strong>BCAA-ovi<\/strong><\/b><\/a><b><strong> obuhva\u0107aju neophodne <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noopener\"><b><strong>aminokiseline<\/strong><\/b><\/a><b><strong> koje<\/strong><\/b> tijelo mo\u017ee iskoristiti kao izvor energije tijekom fizi\u010dke aktivnosti. Zahvaljuju\u0107i tome, mogu doprinijeti za\u0161titi mi\u0161i\u0107a od tro\u0161enja energije tijekom vrlo zahtjevnih i dugih serija treninga.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener\"><b><strong>Kreatin<\/strong><\/b><\/a><b><strong> mo\u017ee pospje\u0161iti fizi\u010dku izvedbu regeneracijom ATP-a<\/strong><\/b>, posebno tijekom kratkih uzastopnih intervala intenzivnog treninga. Tako\u0111er mo\u017ee pomo\u0107i kod izvedbe snage.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/multivitamin\" target=\"_blank\" rel=\"noopener\"><b><strong>Multivitamin<\/strong><\/b><\/a><b><strong> \u0107e pomo\u0107i osigurati sve bitne mikronutrijente koji <\/strong><\/b> igraju va\u017enu ulogu u gotovo svim biolo\u0161kim procesima u va\u0161em tijelu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" rel=\"noopener\"><b><strong>Stimulansi prije vje\u017ebanja<\/strong><\/b><\/a><b><strong> obi\u010dno sadr\u017ee <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>kofein<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>beta-alanin<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/taurin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>taurin<\/strong><\/b><\/a> i druge tvari koje \u0107e vam dati poticaj, pomo\u0107i vam u pripremi za trening i pobolj\u0161ati va\u0161u fizi\u010dku izvedbu.<\/li>\n<\/ul>\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\">\n<li>Mo\u017eete pro\u010ditati vi\u0161e o tim dodacima 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 prehrani za vje\u017ebanje i kako ih odabrati?<\/strong><\/a><\/li>\n\n\n\n<li>Ponavljamo, mo\u017eete se bolje upoznati s dodacima prehrani formuliranim za \u017eene u \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-dodaci-prehrani-pogodni-za-zene\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Koji su dodaci prehrani za \u017eene najbolji za probavu, tjelovje\u017ebu i kozmeti\u010dku njegu?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png\" alt=\"Dodaci prehrani za pove\u0107anje mi\u0161i\u0107ne mase kod \u017eena\" class=\"wp-image-600348\" title=\"Dodaci prehrani za pove\u0107anje mi\u0161i\u0107ne mase kod \u017eena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dosljednost\">10. Budite dosljedni<\/h3>\n\n\n\n<p>Tijekom cijelog procesa imajte na umu da je <b><strong>izgradnja mi\u0161i\u0107ne mase dugotrajan proces koji zahtijeva strpljenje i ustrajnost.<\/strong><\/b> Mo\u017ee biti jo\u0161 izazovnije od mr\u0161avljenja. S potonjim mo\u017eete imati vidljive rezultate nakon samo nekoliko tjedana, dok rast mi\u0161i\u0107a zahtijeva mjesece do godine dosljednog truda. To je maraton, a ne sprint. Ali vjerujte da \u0107e se sav trud na kraju isplatiti i<b><strong> s vremenom \u0107ete ubrati slatke plodove utreniranog i toniranog tijela.<\/strong><\/b> To je tako\u0111er razlog za\u0161to trebate imati dugoro\u010dno odr\u017eiv plan i ne i\u0107i ni u kakve krajnosti jer tako osiguravate da ne\u0107ete odustati nakon prvog tjedna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o tome kako zadr\u017eati iglu na kompasu usmjerenu na va\u0161 cilj, pro\u010ditajte <a href=\"https:\/\/gymbeam.hr\/blog\/13-savjeta-za-odrzavanje-motivacije-za-vjezbanje-i-za-postizanje-ciljeva\/\" target=\"_blank\" rel=\"noopener\"><b><strong>13 savjeta kako ostati motivirani za vje\u017ebanje i posti\u0107i svoje ciljeve?<\/strong><\/b><\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i igraju va\u017enu ulogu u zdravlju i vitalnosti \u017eena. Stoga je va\u017eno brinuti se o njima i u\u010diniti sve \u0161to je potrebno za njihovo odr\u017eavanje i rast. Iako put do izgradnje mi\u0161i\u0107ne mase zahtijeva puno marljivosti i strpljenja, <b><strong>sigurno \u0107e vam se vi\u0161estruko vratiti, i to ne samo u obliku seksi, zategnutog tijela.<\/strong><\/b> U dana\u0161njem \u010dlanku dobili ste detaljan vodi\u010d kako napraviti plan treninga i \u0161to je potrebno prilagoditi u prehrani i drugim aspektima na\u010dina \u017eivota. Usredoto\u010dite se na potrebne promjene i dajte si dovoljno vremena za stvaranje novih navika. Zapamtite da vas <b><strong>svaki mali korak pribli\u017eava va\u0161im ciljevima.<\/strong><\/b> Budite strpljivi, dosljedni i vjerujte u proces.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak, ne zaboravite podijeliti ove savjete s prijateljima koji tako\u0111er \u017eele poraditi na svojoj tjelesnoj gra\u0111i.<\/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:\/\/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\/gaineri\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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>Kako vje\u017ebati i jesti dok pove\u0107avate mi\u0161i\u0107nu masu? Detaljan vodi\u010d za \u017eene koje \u017eele zdravo dobiti na te\u017eini i u\u017eivati \u200b\u200bu svim blagodatima pove\u0107anja mi\u0161i\u0107ne mase.<\/p>\n","protected":false},"author":129,"featured_media":600105,"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":[135],"tags":[6668,7184,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-604131","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-rast-misicne-mase-hr","10":"tag-trening-snage-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>10 savjeta za \u017eene za pove\u0107anje mi\u0161i\u0107a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako \u017eene dobivaju masu? 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