{"id":612255,"date":"2024-09-13T11:59:37","date_gmt":"2024-09-13T09:59:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=612255"},"modified":"2024-09-13T12:27:23","modified_gmt":"2024-09-13T10:27:23","slug":"grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/","title":{"rendered":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti"},"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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Sto_su_grcevi\" title=\"\u0160to su gr\u010devi?\">\u0160to su gr\u010devi?<\/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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Zasto_se_grcevi_javljaju\" title=\"Za\u0161to se gr\u010devi javljaju?\">Za\u0161to se gr\u010devi javljaju?<\/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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Sto_moze_pridonijeti_pojavi_grceva\" title=\"\u0160to mo\u017ee pridonijeti pojavi gr\u010deva?\">\u0160to mo\u017ee pridonijeti pojavi gr\u010deva?<\/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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Kako_sprijeciti_grceve\" title=\"Kako sprije\u010diti gr\u010deve?\">Kako sprije\u010diti gr\u010deve?<\/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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Kako_se_rijesiti_grceva\" title=\"Kako se rije\u0161iti gr\u010deva?\">Kako se rije\u0161iti gr\u010deva?<\/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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li se na\u0161li u situaciji da vas vas iznenada uhvati neugodan gr\u010d mi\u0161i\u0107a i to u najmanje o\u010dekivanom trenutku? Bilo da se to doga\u0111a tijekom treninga ili dok se izle\u017eavate na kau\u010du, vjerojatno biste u tom trenutku u\u010dinili sve da bol odmah nestane. Nije ni \u010dudo, jer gr\u010devi mogu biti jako bolni i ponekad traju du\u017ee od samo nekoliko sekundi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><p>Ove mi\u0161i\u0107ne kontrakcije, u kojima se \u010dini da mi\u0161i\u0107i imaju vlastiti \u017eivot, \u010deste su \u010dak i kod <strong>zdravih osoba.<\/strong> Mogu biti posebno problemati\u010dne za<strong> sporta\u0161e i aktivne ljude<\/strong> koji obavljaju zahtjevne zadatke, a \u010diji mi\u0161i\u0107i rade punom snagom. Tada se, kao spas, ljudi \u010desto odlu\u010duju za dozu <strong>magnezija<\/strong> ili lagano <strong>istezanje skra\u0107enog mi\u0161i\u0107a.<\/strong> Je li to ispravna stvar za napraviti? Koje metode \u0107e vam pomo\u0107i da se rije\u0161ite gr\u010deva u mi\u0161i\u0107ima i kako ih sprije\u010diti? O tim opcijama \u0107emo detaljnije razgovarati u nastavku \u010dlanka. <\/p>\n<\/p>\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_su_grcevi\"><\/span>\u0160to su gr\u010devi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Oni iznenadni, intenzivni bolovi u mi\u0161i\u0107u koji udaraju poput munje ne\u0161to su \u0161to je ve\u0107ina vas vjerojatno iskusila. Gr\u010devi su<strong> bolne, nekontrolirane <\/strong>i <strong>nagle kontrakcije mi\u0161i\u0107a<\/strong> koje mogu trajati <strong>nekoliko sekundi, minuta<\/strong> ili \u010dak<strong> sati.<\/strong> Bez ikakvog upozorenja, cijele mi\u0161i\u0107ne <strong>skupine, jedan mi\u0161i\u0107<\/strong> ili \u010dak pojedina\u010dna <strong>mi\u0161i\u0107na vlakna<\/strong> mogu se na ovaj na\u010din kontrahirati. Mi\u0161i\u0107i se tako \u010desto pona\u0161aju \u010dak i kod zdravih osoba, a obi\u010dno kod onih koji su fizi\u010dki aktivni. Gr\u010devi poga\u0111aju i profesionalne i rekreativne sporta\u0161e. Tako\u0111er se javljaju u vezi s raznim medicinskim stanjima. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje vrste gr\u010deva postoje?<\/h3>\n\n\n<p>Iako se na prvi pogled mo\u017eda ne \u010dini tako, nisu svi gr\u010devi isti. Dijele se na <strong>tri glavne skupine<\/strong>, a svaka od njih mo\u017ee potjecati iz razli\u010ditog dijela tijela. Na\u010dini upravljanja njima tako\u0111er se mogu razlikovati. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovne vrste gr\u010deva:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Gr\u010devi mi\u0161i\u0107a povezani s vje\u017ebanjem (Exercise-Associated Muscle Cramps &#8211;&nbsp;EAMC):<\/strong> Javljaju se <strong>tijekom ili nakon<\/strong> tjelesne aktivnosti i prili\u010dno su \u010desti me\u0111u sporta\u0161ima. Istra\u017eivanja pokazuju da oko 67% triatlonaca ili 18-70% maratonaca i biciklista redovito ima gr\u010deve u mi\u0161i\u0107ima. \u010cak i kada nogometa\u0161i jedni drugima istegnu mi\u0161i\u0107e nogu tijekom utakmice, cilj je suigra\u010du ubla\u017eiti neugodan gr\u010d u potkoljenici ili bedrima, a po mogu\u0107nosti i kupiti ne\u0161to dragocjenog vremena. Uzroci ovih gr\u010deva obi\u010dno spadaju u dvije kategorije, o kojima \u0107emo raspravljati u sljede\u0107im odlomcima.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><strong>Gr\u010devi povezani s medicinskim stanjima: <\/strong>mogu uvelike varirati, ovisno o specifi\u010dnom zdravstvenom problemu. Bolne mi\u0161i\u0107ne kontrakcije mogu se pojaviti kod <strong>neuropatija<\/strong> (poreme\u0107aja funkcije \u017eivaca),<strong> metaboli\u010dkih bolesti, ciroze, zavr\u0161ne faze bubre\u017ene bolesti<\/strong> itd. Ako su gr\u010devi povezani s zdravstvenim stanjem, svakako bi se trebali konzultirati s lije\u010dnikom, koji mo\u017ee utvrditi njihov uzrok ili propisati lijekove za opu\u0161tanje mi\u0161i\u0107a (miorelaksante).&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>No\u0107ni gr\u010devi:<\/strong> \u010cesto se javljaju nekontrolirano tijekom spavanja bez poznatog razloga, naj\u010de\u0161\u0107e poga\u0111aju\u0107i<strong> mi\u0161i\u0107e nogu<\/strong>, osobito <strong>listove.<\/strong> Prevencija mo\u017ee uklju\u010divati istezanje, masa\u017eu, adekvatan unos magnezija ili \u010dak jednostavno hodanje. Ako su \u010desti i te\u0161ko ih je ubla\u017eiti, trebate se konzultirati s lije\u010dnikom.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1,5]<\/mark><\/sup><\/div><\/li>\n<\/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\">Ostale vrste gr\u010deva:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"flex max-w-full flex-col flex-grow\"><strong>Gr\u010devi u trudno\u0107i:<\/strong> Ovi gr\u010devi su prili\u010dno \u010desti tijekom trudno\u0107e, \u010desto zbog probavnih problema i obi\u010dno nisu ozbiljni. Me\u0111utim, \u017eena koja ima gr\u010deve trebala bi razgovarati s lije\u010dnikom.<\/div><div class=\"mt-1 flex gap-3 empty:hidden -ml-2\"><\/div><\/li>\n\n\n\n<li><p><strong>Menstrualni gr\u010devi:<\/strong> manifestiraju se kao neugodni trbu\u0161ni gr\u010devi tijekom <a href=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">predmenstrualnog sindroma (PMS)<\/a>. Osim toplih obloga, unos <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a> mo\u017ee pomo\u0107i u smanjenju njihovog intenziteta.<\/p><\/li>\n\n\n\n<li><p><strong>Gr\u010devi u prstima, stopalima i drugim dijelovima tijela: <\/strong>\u010desto se mogu pojaviti iznenada bez vidljivog uzroka. Savjeti za rje\u0161avanje ove vrste gr\u010deva sli\u010dni su onima koji se odnose na tjelesnu aktivnost.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p><\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg\" alt=\"Koje vrste gr\u010deva poznajemo?\" class=\"wp-image-599500\" title=\"Koje vrste gr\u010deva poznajemo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-2048x1365.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_se_grcevi_javljaju\"><\/span>Za\u0161to se gr\u010devi javljaju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Gr\u010devi u mi\u0161i\u0107ima mu\u010de ljude godinama. Me\u0111utim, ljudsko tijelo je toliko slo\u017eeno da stru\u010dnjaci jo\u0161 uvijek ne razumiju u potpunosti \u0161to ih to\u010dno uzrokuje. Kao \u0161to smo ranije spomenuli, uzrok nekih gr\u010deva je <strong>zdravstveno stanje,<\/strong> povezano s <strong>promjenama u tijelu tijekom te bolesti.<\/strong> Danas \u0107emo se ipak usredoto\u010diti na gr\u010deve povezane s<strong> tjelesnom aktivno\u0161\u0107u.<\/strong> Znanstvenici predla\u017eu dva mogu\u0107a uzroka ovih gr\u010deva. <\/p>\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><p><strong>Dehidracija i neravnote\u017ea elektrolita: <\/strong>ovo se dugo smatralo glavnim razlogom gr\u010deva u mi\u0161i\u0107ima. Tijekom intenzivne aktivnosti tijelo <strong>gubi vodu<\/strong> znojenjem, \u0161to zahtijeva preraspodjelu preostale vode u tijelu kako bi se nadoknadila izgubljena teku\u0107ina i odr\u017eala funkcionalnost. Kretanje vode u tijelu povezano je s <strong>prijenosom elektrolita.<\/strong> Ovi <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektroliti<\/a> (natrij, <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a>, <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalij<\/a>, <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a>, klorid) olak\u0161avaju <strong>komunikaciju izme\u0111u mi\u0161i\u0107nih i \u017eiv\u010danih stanica<\/strong> i osiguravaju glatko funkcioniranje mi\u0161i\u0107a. Dehidracija mo\u017ee uzrokovati <strong>neravnomjernu<\/strong> raspodjelu elektrolita, \u0161to dovodi do lo\u0161e komunikacije i rezultira gr\u010devima mi\u0161i\u0107a. Ova neravnote\u017ea mo\u017ee biti pogor\u0161ana <strong>gubitkom elektrolita znojenjem.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,11]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p><strong>Promijenjena neuromuskularna kontrola: <\/strong>Danas ve\u0107ina stru\u010dnjaka vjeruje da je to <strong>primarni uzrok gr\u010deva.<\/strong> Ova teorija tvrdi da umor mi\u0161i\u0107a od <strong>pretjeranog fizi\u010dkog napora<\/strong> ometa signale koji se \u0161alju od <strong>\u017eiv\u010danih stanica do mi\u0161i\u0107nih stanica, odvajaju\u0107i ih od lanca,<\/strong> ometaju\u0107i njihovu funkciju i dovode\u0107i do gr\u010deva. Zamislite to kao treptanje zaslona prijenosnog ra\u010dunala ili TV-a prije nego \u0161to se pokvari. Svaka osoba ima razli\u010dite granice; netko mo\u017ee osjetiti umor mi\u0161i\u0107a i gr\u010deve nakon tr\u010danja maratona, dok starija, netrenirana osoba mo\u017ee dobiti gr\u010d samo od dugog hodanja.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1,8,11]<\/mark><\/sup><\/p><\/li>\n<\/ul>\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=\"57832,69643,59881,28095,6503,61402,61396,36685,29945,29401\" ><\/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=\"Sto_moze_pridonijeti_pojavi_grceva\"><\/span>\u0160to mo\u017ee pridonijeti pojavi gr\u010deva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Ako povremeno patite od gr\u010deva u mi\u0161i\u0107ima, mo\u017eda ve\u0107 znate koje situacije ih obi\u010dno<strong> izazivaju.<\/strong> \u010cesto je to<strong> intenzivna fizi\u010dka aktivnost<\/strong> koja iscrpljuje najdublje rezerve va\u0161e energije. Tako\u0111er, gr\u010devi mogu nastati ako <strong>zanemarite san<\/strong> ili vje\u017ebate na<strong> velikoj vru\u0107ini. <\/strong><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji nekoliko situacija povezano s vi\u0161im rizikom od gr\u010deva. Svaka od njih mo\u017ee se povezati s dva uzroka koje smo ranije spomenuli: umorom mi\u0161i\u0107a ili nedostatkom i neravnote\u017eom magnezija i elektrolita u tijelu. Ovi faktori mogu djelovati kao okida\u010di za gr\u010deve. Koje situacije imamo na umu?<\/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.  Prekomjerno treniranje i umor mi\u0161i\u0107a<\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Oni koji su iskusili gr\u010deve u mi\u0161i\u0107ima vjerojatno \u0107e potvrditi da ova nelagoda \u010desto poga\u0111a <strong>iscrpljene<\/strong> i <strong>preoptere\u0107ene mi\u0161i\u0107e.<\/strong> Gr\u010devi vas obi\u010dno iznenade nakon dugog i <strong>intenzivnog napora<\/strong> koji mi\u0161i\u0107e gura do njihovih granica. <strong>Aktivnosti izdr\u017eljivosti<\/strong>, poput <strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noopener\">tr\u010danja<\/a>,<a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noopener\"> bicikliranja<\/a><\/strong> i<strong> timskih<\/strong> ili <strong>sportova s rekvizitima<\/strong> (kao \u0161to su nogomet, ko\u0161arka ili tenis), koji zahtijevaju izdr\u017eljivost i brzinu, \u010desti su uzro\u010dnici. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Istra\u017eivanja pokazuju da gr\u010devi \u010desto mu\u010de maratonce i triatlonce, posebno one koji posti\u017eu <strong>br\u017ee<\/strong> rezultate i izvode <strong>intenzivnije<\/strong> performanse. Me\u0111utim, nije potrebno biti profesionalni sporta\u0161 da biste bili pogo\u0111eni gr\u010devima. Svaka osoba ima razli\u010ditu granicu za ono \u0161to je previ\u0161e, \u0161to zna\u010di da <strong>dugi treninzi,<\/strong> naporni <strong>biciklisti\u010dki izleti<\/strong>, intenzivni <strong>kru\u017eni treninzi, HIIT<\/strong> <strong>vje\u017ebe<\/strong> ili te\u0161ke nogometne i druge trening sesije mogu biti rizi\u010dni. Gr\u010devi se tako\u0111er mogu javiti nakon dugog hodanja ili zahtjevnog planinarenja ili kada naglo pove\u0107ate razinu aktivnosti na intenzitet na koji niste navikli. S druge strane, gr\u010devi tijekom treninga snage su manje \u010desti jer mi\u0161i\u0107i dobivaju vi\u0161e odmora za oporavak izme\u0111u setova. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"741\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg\" alt=\" Utjecaj prekomjernog treniranja na pojavu gr\u010deva\" class=\"wp-image-599516\" title=\" Utjecaj prekomjernog treniranja na pojavu gr\u010deva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-2048x1350.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nepovoljni uvjeti okoli\u0161a<\/h3>\n\n\n<p>Kada vje\u017ebamo, bilo na otvorenom, u teretani ili sportskoj dvorani, na na\u0161e performanse mogu zna\u010dajno utjecati <strong>temperatura<\/strong> i <strong>vlaga.<\/strong> Prema rije\u010dima stru\u010dnjaka, ovi \u010dimbenici tako\u0111er su va\u017eni u nastanku gr\u010deva mi\u0161i\u0107a. Posebno su rizi\u010dne <strong>visoke temperature,<\/strong> jer su <strong>gr\u010devi \u010de\u0161\u0107i tijekom vru\u0107ina<\/strong> nego za vrijeme hladnijeg razdoblja. Ovi gr\u010devi, povezani s tjelesnom aktivno\u0161\u0107u, neko\u0107 su se nazivali &#8220;toplinski gr\u010devi&#8221;, iako se taj izraz vi\u0161e ne koristi jer se mogu pojaviti i po hladnom vremenu. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Visoke temperature predstavljaju rizik za mi\u0161i\u0107e jer <strong>pove\u0107avaju njihovo optere\u0107enje.<\/strong> Krenete li tr\u010dati po ljetnim vru\u0107inama, tijelo se mora vi\u0161e naprezati, \u0161to dovodi do br\u017eeg umaranja nego da ste s tr\u010danjem \u010dekali do ve\u010deri. <strong>Mi\u0161i\u0107i se tako\u0111er br\u017ee umaraju<\/strong> i <strong>skloniji su gr\u010devima<\/strong>. <strong>Pretjerano znojenje<\/strong> na vru\u0107ini pridonosi<strong> gubitku teku\u0107ine i elektrolita,<\/strong> \u0161to dovodi do <strong>dehidracije i neravnote\u017ee elektrolita,<\/strong> \u0161to mo\u017ee izazvati gr\u010deve. <\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg\" alt=\" Utjecaj vru\u0107ine na pojavu gr\u010deva\" class=\"wp-image-599532\" title=\" Utjecaj vru\u0107ine na pojavu gr\u010deva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehidracija i neravnote\u017ea elektrolita<\/h3>\n\n\n<p>Dok stru\u010dnjaci vi\u0161e ne vjeruju da je dehidracija glavni uzrok gr\u010deva u mi\u0161i\u0107ima, ona jo\u0161 uvijek mo\u017ee <strong>pridonijeti.<\/strong> Zbog toga se i dalje preporu\u010duje <strong>puno uno\u0161enja vode<\/strong> i <strong>nadoknada <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elektrolita<\/a><\/strong> sportskim napitcima, osobito tijekom dugotrajnih i iscrpljuju\u0107ih aktivnosti. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dehidracija je stanje koje biste trebali <strong>izbjegavati<\/strong> pod svaku cijenu, ne samo za svoje mi\u0161i\u0107e ve\u0107 i za va\u0161e <strong>cjelokupno zdravlje.<\/strong> Njene opasnosti su o\u010dite kod sporta\u0161a koji kolabiraju nakon dugih i zahtjevnih performansi zbog dehidracije. Mo\u017eda se sje\u0107ate imena <strong>Julie Moss<\/strong>, ameri\u010dke triatlonke koja je 1982. ostala bez snage, te je tri kilometra prije zavr\u0161etka Ironman utrke <strong>otpuzala<\/strong> do cilja. Dehidracija je odigrala zna\u010dajnu ulogu u ovom incidentu. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Dehidracija tijekom performansi \u010desto je povezana s <strong>hiponatremijom<\/strong>, ili niskim razinama natrija, koja se obi\u010dno javlja kada pretjerano znojenje nije pra\u0107eno unosom elektrolita (kada pijete <strong>samo vodu<\/strong>). Ova neravnote\u017ea elektrolita, u kombinaciji s dehidracijom, mo\u017ee dovesti do potpune iscrpljenosti, stvaraju\u0107i savr\u0161ene uvjete za o\u0161te\u0107enu funkciju mi\u0161i\u0107a, uklju\u010duju\u0107i gr\u010deve. U ekstremnim slu\u010dajevima, hiponatremija mo\u017ee rezultirati kolapsom. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/div>\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=\"57832,69643,59881,28095,6503,61402,61396,36685,29945,29401\" ><\/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<h3 class=\"wp-block-heading\">4. Genetska predispozicija<\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Mo\u017ee zvu\u010dati iznena\u0111uju\u0107e, ali genetika tako\u0111er igra ulogu u pojavi gr\u010deva. Studije na ovu temu otkrile su da sporta\u0161i koji pate od gr\u010deva \u010desto imaju obiteljsku povijest ovog problema, \u010de\u0161\u0107e od onih koji uop\u0107e ne do\u017eivljavaju bolne mi\u0161i\u0107ne kontrakcije. Istra\u017eiva\u010di su \u010dak identificirali da sklonost gr\u010devima mo\u017ee biti <strong>vidljiva u genetskom sastavu,<\/strong> posebno u genima koji kodiraju funkciju kolagena i mi\u0161i\u0107nih vlakana. Dakle, gr\u010devi mogu biti djelomi\u010dno nasljedni. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/div>\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=\"Kako_sprijeciti_grceve\"><\/span>Kako sprije\u010diti gr\u010deve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Izbjegavajte prekomjerno treniranje<\/h3>\n\n\n<p>Pronala\u017eenje <strong>ravnote\u017ee<\/strong> u vje\u017ebanju i treningu kako bi se osiguralo da va\u0161e omiljene tjelesne aktivnosti <strong>ne utje\u010du negativno<\/strong> na va\u0161e zdravlje, mo\u017ee biti izazovno. Va\u0161 bi vas um \u010desto mogao poku\u0161ati uvjeriti da \u010de\u0161\u0107i i intenzivniji trening vodi do boljih performansi. No, to \u010desto nije slu\u010daj, a tijelo bi vam moglo uzvratiti, primjerice, \u010destim gr\u010devima mi\u0161i\u0107a. Dakle, kako mo\u017eete izbje\u0107i pretreniranost kada se bavite dugotrajnim i intenzivnim aktivnostima poput tr\u010danja? <\/p>\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><p><strong>Pravilan plan treninga:<\/strong> Temelj je dobro strukturiran plan treninga. Ako niste sigurni kako ga izraditi, posavjetujte se s trenerom koji s vama mo\u017ee razviti pravi pristup.<\/p><\/li>\n\n\n\n<li><p><strong>Postupno pove\u0107anje intenziteta:<\/strong> Postupno pove\u0107avajte optere\u0107enje i intenzitet. Zamislite to kao <strong>vo\u017enju automobila<\/strong> &#8211; u po\u010detku su duge vo\u017enje iscrpljuju\u0107e, ali s iskustvom mo\u017eete podnijeti du\u017ea putovanja bez ikakvih \u0161tetnih u\u010dinaka. Isti princip vrijedi i za sport.<\/p><\/li>\n\n\n\n<li><p><strong>Izbjegavajte iznenadna pove\u0107anja aktivnosti:<\/strong> budite svjesni upu\u0161tanja u iznenadne, zahtjevne aktivnosti za koje va\u0161e tijelo nije pripremljeno. Polumaraton bi mogao biti previ\u0161e ako je va\u0161a najdu\u017ea trka do sada bila osam kilometara i tr\u010dite samo povremeno.<\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg\" alt=\"Kako izbje\u0107i gr\u010deve od pretreniranosti\" class=\"wp-image-599548\" title=\"Kako izbje\u0107i gr\u010deve od pretreniranosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Odr\u017eavajte hidrataciju<\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\"> Adekvatan unos teku\u0107ine i elektrolita jedan je od temelja uspjeha u sportu. Stoga, ne zaboravite piti <strong>prije, tijekom<\/strong> i <strong>nakon aktivnosti.<\/strong> Da biste izbjegli dehidraciju i gr\u010deve u mi\u0161i\u0107ima, trebali biste piti 30-45 ml teku\u0107ine po kilogramu tjelesne mase dnevno. To\u010dna koli\u010dina ovisi o <strong>vrsti sportske aktivnosti,<\/strong> njezinoj <strong>intenzivnosti, trajanju<\/strong> i trenutnim <strong>klimatskim uvjetima.<\/strong> Ako se bavite intenzivnim sportovima, ne zaboravite nadoknaditi <strong>esencijalne minerale,<\/strong> osobito<strong> elektrolite<\/strong>, putem sportskih napitaka. Ovo poma\u017ee u sprje\u010davanju neravnote\u017ee elektrolita. <\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nadoknadite elektrolite<\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Posebno ako se bavite sportovima<strong> izdr\u017eljivosti<\/strong> ili <strong>intenzivnim sportovima<\/strong> koji zahtijevaju dugotrajne performanse, pijenje samo vode nije dovoljno. Trebate svom tijelu osigurati <strong>klorid, natrij, magnezij, kalij, kalcij<\/strong> i druge mikronutrijente. Opskrbljuju\u0107i ih prije i tijekom vje\u017ebanja, mo\u017eete sprije\u010diti <strong>neravnote\u017eu elektrolita<\/strong> i smanjiti vjerojatnost gr\u010deva. <\/div>\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 nadoknaditi elektrolite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete posegnuti za <a href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ionskim napitcima<\/a> koja sadr\u017ee <strong>elektrolite, vitamine<\/strong> i <strong>jednostavne ugljikohidrate.<\/strong> Oni pru\u017eaju trenutnu energiju mi\u0161i\u0107ima i tako odga\u0111aju njihov umor. Umor mi\u0161i\u0107a je, kao \u0161to ve\u0107 znate, zna\u010dajan rizik u razvoju gr\u010deva.  <\/li>\n\n\n\n<li><p>Posebno kada je rije\u010d o nadoknadi <strong>elektrolita<\/strong>, vrlo su korisni <strong>hipotoni\u010dni ionski napitci<\/strong> s manjim udjelom ugljikohidrata.<\/p><\/li>\n\n\n\n<li><p><strong>Izotoni\u010dni napitci <\/strong>izvrsni su za nadoknadu <strong>elektrolita<\/strong> i <strong>ugljikohidrata<\/strong> tijekom vje\u017ebanja. Mo\u017eete koristiti one sa slo\u017eenom formulom, kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">FueRide<\/a>.<\/p><\/li>\n\n\n\n<li><p>Tako\u0111er vrijedi unositi sam <strong>magnezijem<\/strong>. Magnezij je uklju\u010den u <strong>pravilno funkcioniranje mi\u0161i\u0107a i \u017eiv\u010danog sustava.<\/strong> Tijekom mi\u0161i\u0107ne kontrakcije magnezij je zadu\u017een za fazu <strong>opu\u0161tanja mi\u0161i\u0107a<\/strong>. Stoga, ako vas \u010desto mu\u010de gr\u010devi, uz dobro poznati suplement Magnosolv, magnezij mo\u017eete uzimati u obliku <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kapsula<\/a> ili npr. <a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0161ume\u0107ih tableta.<\/a> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p><\/li>\n\n\n\n<li><article class=\"w-full text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-56\" data-scroll-anchor=\"false\"> <a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0160ume\u0107e tablete<\/a> ili na\u0161e <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">electrolyte TABS<\/a> tako\u0111er mo\u017eete otopiti u vodi. <\/article><\/li>\n\n\n\n<li><p>Ne smijemo zaboraviti ni <strong>natrij,<\/strong> \u010diji se nedostatak naj\u010de\u0161\u0107e povezuje s gr\u010devima u mi\u0161i\u0107ima. Mo\u017eete ga prona\u0107i u nekim ionskim napitcima, no apsolutno ga je najlak\u0161e unositi u obliku<a href=\"https:\/\/gymbeam.hr\/ruzicasta-himalajska-sol-fina-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> soli<\/a>. To je, zapravo, jedan od minerala koji \u010dine obi\u010dnu <strong>kuhinjsku sol.<\/strong> Kad vas o\u010dekuju te\u0161ki sportski performansi, mo\u017eete prethodno pripremiti napitak s prstohvatom soli koji \u0107e vam pomo\u0107i kod eventualnih gr\u010deva.<\/p><\/li>\n\n\n\n<li><p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/#3_Prispejete_k_lepsiemu_sportovemu_vykonu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a> tako\u0111er je uklju\u010den u pravilno funkcioniranje mi\u0161i\u0107a. Stoga je dobra ideja osigurati optimalnu razinu u tijelu ne samo povremenim izlaganjem suncu, ve\u0107 i uzimanjem <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka prehrani<\/a>. <\/p><\/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><p>Za vi\u0161e informacija o odabiru pravog sportskog napitka, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Sportski napitci: Kada konzumirati sportski napitak, a kada je voda dovoljna?<\/strong><\/a><\/p> <p> <\/p><\/li>\n\n\n\n<li><p>Ako \u017eelite saznati vi\u0161e o djelovanju magnezija, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><strong>Gr\u010devi, umor, razdra\u017eljivost i spavanje: Na \u0161to jo\u0161 utje\u010de magnezij?<\/strong><\/a><\/p><\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg\" alt=\"U\u010dinak elektrolita na prevenciju gr\u010deva\" class=\"wp-image-599564\" title=\"U\u010dinak elektrolita na prevenciju gr\u010deva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zagrijavanje prije treninga<\/h3>\n\n\n<p>You probably already know that you perform better when your muscles are <strong>warmed up<\/strong> and <strong>loosened.<\/strong> A short warm-up can not only <strong>improve athletic performance<\/strong> but also make muscles <strong>more resistant to overload<\/strong> and <strong>injuries.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Uklju\u010dite <strong>dinami\u010dko istezanje<\/strong> i <strong>mobilizaciju zglobova<\/strong> u svoje zagrijavanje. To je jednostavan na\u010din da smanjite mogu\u0107nost neugodnih gr\u010deva mi\u0161i\u0107a tijekom treninga. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/p>\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. Trening snage<\/h3>\n\n\n<p>\u010cesto se ka\u017ee da bi, bez obzira na sport, trening sporta\u0161a trebao uklju\u010divati \u200b\u200bi <strong>elemente snage<\/strong> i <strong>izdr\u017eljivosti.<\/strong> To osigurava da je tijelo dobro pripremljeno za razli\u010dite izazove sportskog napora. Gr\u010devi mi\u0161i\u0107a savr\u0161en su primjer. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kao \u0161to je ranije spomenuto, gr\u010devi uglavnom prijete sporta\u0161ima koji se bave<strong> izdr\u017eljivo\u0161\u0107u<\/strong> ili dugim, <strong>intenzivnim aktivnostima<\/strong>. S druge strane, trening snage uklju\u010duje pauze i manji intenzitet, \u010dime se smanjuje u\u010destalost gr\u010deva.<strong> Ja\u010danje mi\u0161i\u0107a sklonih gr\u010devima mo\u017ee pomo\u0107i u njihovoj prevenciji.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako je va\u0161a glavna aktivnost tr\u010danje, vo\u017enja bicikla, <a href=\"https:\/\/gymbeam.hr\/plivanje\" target=\"_blank\" rel=\"noopener\">plivanje<\/a>, nogomet ili neki drugi sport koji se temelji na izdr\u017eljivosti, uklju\u010divanje treninga snage u va\u0161u rutinu bilo bi korisno. Posjet <strong>teretani jednom tjedno<\/strong> ili izvo\u0111enje <strong>vje\u017ebi snage kod ku\u0107e<\/strong> mo\u017ee biti dovoljno.<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp\" alt=\"U\u010dinak treninga snage na prevenciju gr\u010deva\" class=\"wp-image-599596\" title=\"U\u010dinak treninga snage na prevenciju gr\u010deva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Regenerirajte se nakon treninga<\/h3>\n\n\n<p>Ponavljanje je majka mudrosti, pa se podsjetimo da se gr\u010devi u mi\u0161i\u0107ima najvjerojatnije javljaju kada su mi\u0161i\u0107i <strong>umorni<\/strong> i <strong>preoptere\u0107eni.<\/strong> Svaki profesionalni, a vjerojatno i rekreativni sporta\u0161 zna da izbjegavanje toga uvelike ovisi o <strong>pravilnom oporavku<\/strong>. Naravno, znati je jedna stvar, a stvarno slijediti je druga stvar. Me\u0111utim, ako \u017eelite <strong>sprije\u010diti gr\u010deve u mi\u0161i\u0107ima,<\/strong> izbje\u0107i ozljede i dosljedno trenirati pravilno, ne smijete zanemariti oporavak. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Osnove pravilnog programa oporavka uklju\u010duju<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noopener\">spavanje<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">prehranu koja je prikladna<\/a><\/strong> za sporta\u0161e i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noopener\">hidrataciju<\/a><\/strong>. Osim toga, tehnike <strong>aktivnog odmora<\/strong> i oporavka poput <strong>masa\u017ee<\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" rel=\"noopener\">saune<\/a><\/strong> ili <strong>krioterapije<\/strong> mogu zna\u010dajno pomo\u0107i u oporavku mi\u0161i\u0107a.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako vas zanima tema oporavka nakon treninga i \u017eelite saznati kako vam sve te i druge metode mogu pomo\u0107i, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noopener\">10 savjeta za oporavak tijela nakon treninga.<\/a><\/strong><\/p>\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=\"Kako_se_rijesiti_grceva\"><\/span>Kako se rije\u0161iti gr\u010deva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak i ako poku\u0161ate u\u010diniti sve kako biste sprije\u010dili gr\u010deve mi\u0161i\u0107a, ipak bi vas mogao iznenaditi ovaj bolni posjetitelj. \u0160to u\u010diniti kada vas uhvati gr\u010d i \u017eelite ga se \u0161to prije rije\u0161iti?<\/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. Odmorite se<\/h3>\n\n\n<p>Prva mjera spa\u0161avanja svakako je <strong>prestanak aktivnosti kojom se trenutno bavite.<\/strong> Ne poku\u0161avajte progurati gr\u010d u potkoljenici koji vas uhvati tijekom tr\u010danja tako da ga poku\u0161avate otr\u010dati. To mo\u017ee lako <strong>o\u0161tetiti<\/strong> mi\u0161i\u0107 na zahva\u0107enom mjestu i <strong>uzrokovati ozljedu.<\/strong> Umjesto toga, dopustite mi\u0161i\u0107nim vlaknima da <strong>obnove svoju funkciju<\/strong> smanjenjem intenziteta aktivnosti. Dok tr\u010dite, mo\u017eete prije\u0107i na hodanje ili mo\u017eete isprobati sljede\u0107e metode prve pomo\u0107i. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\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. Istegnite zahva\u0107eni mi\u0161i\u0107<\/h3>\n\n\n<p>Kad vas uhvati gr\u010d, istezanje zahva\u0107enog podru\u010dja vjerojatno je zadnja stvar koju \u017eelite u\u010diniti. Me\u0111utim, preskakanje ovog koraka vjerojatno je pogre\u0161ka, jer se istezanje pokazalo kao <strong>naju\u010dinkovitija metoda<\/strong> za brzo osloba\u0111anje stegnutog mi\u0161i\u0107a.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Stati\u010dko istezanje<\/strong>, gdje mi\u0161i\u0107 iste\u017eete do maksimalne duljine i dr\u017eite nekoliko sekundi, poma\u017ee <strong>ponovno uspostaviti ravnote\u017eu<\/strong> u signalima izme\u0111u \u017eiv\u010danih i mi\u0161i\u0107nih stanica. Tako\u0111er poma\u017ee odvojiti mi\u0161i\u0107na vlakna koja su se smanjila i zgr\u010dila tijekom gr\u010da. No, i ova metoda ima<strong> svoje granice,<\/strong> a ako je istezanje zahva\u0107enog podru\u010dja previ\u0161e <strong>bolno<\/strong> i <strong>ne donosi olak\u0161anje<\/strong>, nemojte dalje nastaviti kako biste izbjegli ozlijedu. <sup><mark class=\"has-inline-color has-orange-color\">[4,6,10]<\/mark><\/sup><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg\" alt=\"U\u010dinak istezanja na gr\u010deve mi\u0161i\u0107a\" class=\"wp-image-599612\" title=\"U\u010dinak istezanja na gr\u010deve mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Masirajte zahva\u0107eno podru\u010dje<\/h3>\n\n\n<p>Kada se pojavi gr\u010d u mi\u0161i\u0107ima, mo\u017ee pomo\u0107i masiranje zahva\u0107enog podru\u010dja. Masa\u017ea mo\u017ee pobolj\u0161ati <strong>protok krvi<\/strong> u masiranom podru\u010dju ili <strong>osloboditi napetost mi\u0161i\u0107a<\/strong>. Za masa\u017eu \u0107e vam biti dovoljni i prsti, ali ako ste u teretani ili fitness centru i pri ruci imate alate za masa\u017eu, oni mogu biti korisni. Mi\u0161i\u0107 mo\u017eete masirati <a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-flow-gymbeam.html\" target=\"_blank\" rel=\"noopener\">pjenastim valjkom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazna-loptica-flexball-orange-gymbeam.html\" target=\"_blank\" rel=\"noopener\">lopticom za masa\u017eu.<\/a> <\/p>\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. Uzimajte elektrolite u obliku dodataka prehrani<\/h3>\n\n\n<p>Ve\u0107 smo nekoliko puta spomenuli koliko su elektroliti va\u017eni za funkcioniranje mi\u0161i\u0107a. Stoga, ako se gr\u010d u mi\u0161i\u0107ima pojavi zbog <strong>nedostatka elektrolita,<\/strong> njihova nadoknada u obliku <strong>dodataka prehrani<\/strong> mo\u017ee pomo\u0107i.<\/p>\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 dodatke prehrani odabrati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Izotoni\u010dni sportski napitak: <\/strong>dobro je imati pri ruci izotoni\u010dni sportski napitak koji sadr\u017ei sve bitne elektrolite, poput natrija, magnezija ili kalcija. Minerali iz ove vrste sportskog napitka <strong>apsorbiraju se naju\u010dinkovitije<\/strong> i <strong>najbr\u017ee.&nbsp; &nbsp; &nbsp;&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>Magnesium Shot:<\/strong> Tijekom dugog tr\u010danja ili vo\u017enje biciklom, vrijedi nositi sa sobom <a href=\"https:\/\/gymbeam.hr\/magnezij-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Magnesium Shot<\/a>, koji sadr\u017ei magnezij u visokim i koncentriranim koli\u010dinama. Mo\u017ee pomo\u0107i da se kontrahirani mi\u0161i\u0107 odmah oslobodi. <\/p><\/li>\n<\/ul>\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. Zagrijte se<\/h3>\n\n\n<p>Toplina mo\u017ee pomo\u0107i u <strong>opu\u0161tanju mi\u0161i\u0107a<\/strong> i<strong> pobolj\u0161anju protoka krvi<\/strong> u zahva\u0107enom podru\u010dju. Ako vas gr\u010d iznenadi usred \u0161ume, topli oblog vjerojatno ne\u0107ete imati pri ruci. Me\u0111utim, mo\u017eete koristiti toplinu kod ku\u0107e ako se ne mo\u017eete rije\u0161iti gr\u010da na druge na\u010dine, a napetost u mi\u0161i\u0107ima i dalje postoji. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Zahva\u0107eno podru\u010dje mo\u017eete zagrijati na nekoliko na\u010dina.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Topli oblozi:<\/strong> Poku\u0161ajte s toplim oblozima, poput toplog, vla\u017enog ru\u010dnika.<\/p><\/li>\n\n\n\n<li><p><strong>Topla kupka:<\/strong> Priu\u0161tite mi\u0161i\u0107u toplu kupku, poput tople kade ili tu\u0161a.<\/p><\/li>\n\n\n\n<li><p><strong>Grija\u0107i jastu\u010di\u0107i ili lampe za grijanje:<\/strong> Tako\u0111er se mogu koristiti razli\u010diti jastu\u010di\u0107i za grijanje ili lampe.<\/p><\/li>\n<\/ul>\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. Duboko di\u0161ite<\/h3>\n\n\n<p>Biste li vjerovali da jednostavno igranje s dahom mo\u017ee pomo\u0107i da se rije\u0161ite gr\u010deva? Istra\u017eivanje je pokazalo da je <strong>hiperventilacija<\/strong> ili ubrzano disanje, opetovano pomogla sudionicima da prevladaju gr\u010deve mi\u0161i\u0107a. Nije posve jasno kako brzo disanje djeluje, ali vjeruje se da <strong>kisela sredina u mi\u0161i\u0107ima<\/strong> uzrokovana intenzivnim naporom pridonosi gr\u010devima. Hiperventilacija mo\u017ee pomo\u0107i u smanjenju ove kiselosti. U spomenutoj studiji sudionici su uspjeli savladati gr\u010deve disanjem brzinom od <strong>20-30 dubokih udisaja u minuti. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg\" alt=\"Utjecaj ubrzanog disanja na gr\u010deve mi\u0161i\u0107a\" class=\"wp-image-599628\" title=\"Utjecaj ubrzanog disanja na gr\u010deve mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-2048x1365.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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Gr\u010devi mi\u0161i\u0107a su <strong>neo\u010dekivane<\/strong> i <strong>bolne kontrakcije mi\u0161i\u0107a<\/strong> koje vas stvarno mogu dovesti u nevolju. Mogu se pojaviti \u010dak i tijekom mirovanja bez vidljivog uzroka, ali uglavnom poga\u0111aju zdrave osobe u odnosu na tjelesnu aktivnost. Primarni uzroci su <strong>umor mi\u0161i\u0107a, dehidracija<\/strong> i <strong>neravnote\u017ea elektrolita.<\/strong> Me\u0111utim, oni se mogu sprije\u010diti tako da <strong>ne prenapregnete mi\u0161i\u0107e<\/strong> preko njihovih granica, usredoto\u010diti se na <strong>oporavak<\/strong> i <strong>oja\u010dati<\/strong> mi\u0161i\u0107e sklone gr\u010devima. A ako vas uhvati gr\u010d, ne zaboravite na magnezij ili u\u010dinkovito istezanje!<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ho\u0107ete li iskoristiti znanje iz dana\u0161njeg \u010dlanka u borbi protiv dosadnih gr\u010deva u mi\u0161i\u0107ima? Ako vam je ovaj \u010dlanak bio zanimljiv i iz njega ste nau\u010dili ne\u0161to novo, bilo bi sjajno da ga podijelite sa svojim prijateljima i obitelji.<\/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\/jonske-napitke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/za-ublazavanje-grceva\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCramps Relief\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>Patite li od gr\u010deva? Dana\u0161nji \u010dlanak \u0107e otkriti kako ih sprije\u010diti, te kako ih se rije\u0161iti, tako\u0111er kakav u\u010dinak na njih imaju magnezij, istezanje i regeneracija.<\/p>\n","protected":false},"author":156,"featured_media":599468,"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":[6872,7208,7478,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-612255","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-minerali-hr","9":"tag-regeneracija-hr","10":"tag-trening-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?\" \/>\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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-13T09:59:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-13T10:27:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\" \/>\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\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\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=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti\",\"datePublished\":\"2024-09-13T09:59:37+00:00\",\"dateModified\":\"2024-09-13T10:27:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\"},\"wordCount\":3652,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"keywords\":[\"minerali\",\"regeneracija\",\"trening\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\",\"name\":\"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"datePublished\":\"2024-09-13T09:59:37+00:00\",\"dateModified\":\"2024-09-13T10:27:23+00:00\",\"description\":\"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Svalov\u00e9 k\u0155\u010de: Ako im predch\u00e1dza\u0165 a zbavi\u0165 sa ich?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti\"}]},{\"@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\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog","description":"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?","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\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/","og_type":"article","og_title":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog","og_description":"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?","og_url":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/","og_site_name":"GymBeam Blog","article_published_time":"2024-09-13T09:59:37+00:00","article_modified_time":"2024-09-13T10:27:23+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti","datePublished":"2024-09-13T09:59:37+00:00","dateModified":"2024-09-13T10:27:23+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/"},"wordCount":3652,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg","keywords":["minerali","regeneracija","trening","zdrav na\u010din \u017eivota","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/","url":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/","name":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg","datePublished":"2024-09-13T09:59:37+00:00","dateModified":"2024-09-13T10:27:23+00:00","description":"Kako se rije\u0161iti gr\u010deva zanima sve, ne samo sporta\u0161e. Kako nastaju gr\u010devi i kakvu ulogu imaju istezanje, elektroliti i magnezij?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Krce-1.jpg","width":1200,"height":628,"caption":"Svalov\u00e9 k\u0155\u010de: Ako im predch\u00e1dza\u0165 a zbavi\u0165 sa ich?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Gr\u010devi u mi\u0161i\u0107ima: Kako ih sprije\u010diti i ubla\u017eiti"}]},{"@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\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/612255","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\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=612255"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/612255\/revisions"}],"predecessor-version":[{"id":612888,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/612255\/revisions\/612888"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/599468"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=612255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=612255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=612255"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=612255"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=612255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}