{"id":637378,"date":"2024-10-25T13:52:26","date_gmt":"2024-10-25T11:52:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=637378"},"modified":"2024-10-25T13:52:28","modified_gmt":"2024-10-25T11:52:28","slug":"misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/","title":{"rendered":"Mi\u0161i\u0107na memorija: mo\u017ee li zaista vratiti veli\u010dinu i snagu mi\u0161i\u0107a \u010dak i nakon dugog razdoblja bez vje\u017ebanja?"},"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\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/#Misici_se_prilagodavaju_opterecenju_vjezbanjem\" title=\"Mi\u0161i\u0107i se prilago\u0111avaju optere\u0107enju vje\u017ebanjem\">Mi\u0161i\u0107i se prilago\u0111avaju optere\u0107enju vje\u017ebanjem<\/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\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/#Sto_su_misicna_vlakna\" title=\"\u0160to su mi\u0161i\u0107na vlakna?\">\u0160to su mi\u0161i\u0107na vlakna?<\/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\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/#Imaju_li_misici_sposobnost_pamcenja\" title=\"Imaju li mi\u0161i\u0107i sposobnost pam\u0107enja?\">Imaju li mi\u0161i\u0107i sposobnost pam\u0107enja?<\/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\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/#Sto_se_dogada_kad_prestanete_vjezbati\" title=\"\u0160to se doga\u0111a kad prestanete vje\u017ebati?\">\u0160to se doga\u0111a kad prestanete vje\u017ebati?<\/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\/misicna-memorija-moze-li-zaista-vratiti-velicinu-i-snagu-misica-cak-i-nakon-dugog-razdoblja-bez-vjezbanja\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prvi rezultati, koje po\u010dinjete vidjeti u ogledalu zahvaljuju\u0107i vje\u017ebanju, mogu brzo podi\u0107i motivaciju, ali i ego. To je, naravno, u redu jer uz <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">zdravstvene dobrobiti<\/a>, vje\u017ebanje tako\u0111er donosi <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ve\u0107e samopo\u0161tovanje<\/a>, bolje upravljanje stresom, manje tjeskobe i bolje raspolo\u017eenje. Neprocjenjivo je vidjeti u ogledalu mi\u0161i\u0107e koji su odraz dugog i napornog rada. Me\u0111utim, \u017eivot donosi razli\u010dite situacije i mo\u017ee biti vrlo lako ispasti iz rutine. Tu nastupa strah da \u0107ete izgubiti mi\u0161i\u0107e koje ste tako dugo gradili. \u0160to je onda s mi\u0161i\u0107nom memorijom? Mogu li se mi\u0161i\u0107i sjetiti da su nekad bili jaki i veliki?<\/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=\"Misici_se_prilagodavaju_opterecenju_vjezbanjem\"><\/span>Mi\u0161i\u0107i se prilago\u0111avaju optere\u0107enju vje\u017ebanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sve dok <b><strong>redovito optere\u0107ujete<\/strong><\/b> mi\u0161i\u0107e <b><strong>vje\u017ebanjem<\/strong><\/b>, oni \u0107e rasti i ja\u010dati. To je prilagodba na sve ve\u0107e optere\u0107enje. Stoga je va\u017eno <b><strong>progresivno pove\u0107avati optere\u0107enje<\/strong><\/b>. Ako se optere\u0107enje s vremenom ne pove\u0107ava, ni mi\u0161i\u0107i ne\u0107e imati dovoljno poticaja za rast i ja\u010danje.<\/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\">Optere\u0107enje se mo\u017ee pove\u0107ati na vi\u0161e na\u010dina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postupno pove\u0107anje te\u017eine<\/li>\n\n\n\n<li>pove\u0107anje broja ponavljanja s istom te\u017einom<\/li>\n\n\n\n<li>pove\u0107anje raspona pokreta<\/li>\n\n\n\n<li>usporavanje negativne faze pokreta kako bi se produ\u017eilo vrijeme pod napeto\u0161\u0107u<\/li>\n\n\n\n<li>pobolj\u0161anje tehnike vje\u017ebanja i povezanosti mi\u0161i\u0107a s umom<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svi ti pristupi osiguravaju<b><strong> pove\u0107anje napetosti u mi\u0161i\u0107nim vlaknima<\/strong><\/b> i time poti\u010du njihov rast. Pove\u0107ana napetost uzrokuje odre\u0111enu koli\u010dinu <b><strong>o\u0161te\u0107enja<\/strong><\/b>, koje se neprekidno popravlja sintezom novih proteina. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png\" alt=\"Naprezanje mi\u0161i\u0107a\" class=\"wp-image-616167\" title=\"Naprezanje mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_misicna_vlakna\"><\/span>\u0160to su mi\u0161i\u0107na vlakna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107na vlakna u osnovi su mi\u0161i\u0107ne stanice, ali imaju malo druk\u010diju strukturu od tipi\u010dne stanice. <b><strong>Duga su i imaju vi\u0161e stani\u010dnih jezgri.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se mi\u0161i\u0107na vlakna s vremenom pove\u0107avaju, <b><strong>pove\u0107ava se i njihova potro\u0161nja energije<\/strong><\/b>. Da bi rasla, potrebne su im velike koli\u010dine proteina, koje prvo treba proizvesti. <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Proteini<\/a> iz va\u0161e prehrane ne idu ravno u mi\u0161i\u0107e, nego se probavljaju i razgra\u0111uju na pojedina\u010dne <a href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">aminokiseline<\/a>. Samo se proteinogene <a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">aminokiseline<\/a> upotrebljavaju za stvaranje novih proteina u mi\u0161i\u0107nim vlaknima, \u0161to tro\u0161i veliku koli\u010dinu energije. Zbog toga se <b><strong>ve\u0107ina metabolizma glukoze <\/strong><\/b>odvija u mi\u0161i\u0107ima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako slu\u010dajno do\u0111e trenutak kad prestanete s vje\u017ebanjem, vrijedi na\u010delo<b><strong> &#8220;iskoristi ili izgubi&#8221;<\/strong><\/b>. Mi\u0161i\u0107i koji se ne upotrebljavaju predstavljaju teret za tijelo. Tro\u0161e puno energije. Zbog toga se nakon dulje neaktivnosti mi\u0161i\u0107ima smanjuje volumen \u2013 <b><strong>atrofiraju<\/strong><\/b>. To je evolucijska prilagodba \u010dija je svrha o\u010duvanje energije. Ali gubite li mi\u0161i\u0107e zauvijek?<\/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=\"88630,85948,49360,74329,48031,28876,51652,54937,29667,34501,30248,48406,28621,28794\" ><\/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=\"Imaju_li_misici_sposobnost_pamcenja\"><\/span>Imaju li mi\u0161i\u0107i sposobnost pam\u0107enja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stalno rastu\u0107a potro\u0161nja energije tijekom sve ve\u0107e proizvodnje proteina u rastu\u0107im mi\u0161i\u0107nim vlaknima<b><strong> mora se na neki na\u010din zadovoljiti<\/strong><\/b>. Mi\u0161i\u0107na vlakna zapravo su ogromne stanice u kojima jedna jedina stani\u010dna jezgra ne bi bila dovoljna. U jezgri se odvijaju va\u017eni procesi koji vode do proizvodnje novih proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stani\u010dna jezgra sadr\u017ei<b><strong> svu stani\u010dnu DNK<\/strong><\/b>. Iz te se DNK po potrebi prepisuje molekula mRNA, koja djeluje kao <b><strong>vodi\u010d za proizvodnju proteina<\/strong><\/b>. Jezgra je mjesto stani\u010dne razmjerno velike potro\u0161nje energije. Vi\u0161estruke jezgre, raspore\u0111ene po cijelom mi\u0161i\u0107nom vlaknu, osiguravaju da svaki dio mi\u0161i\u0107nog vlakna ima neposrednu opskrbu &#8220;uputama&#8221; za proizvodnju proteina i ne mora se oslanjati na jednu jezgru.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/10\/Svalove-vlakna-2.png\" alt=\"\" class=\"wp-image-637877\" title=\"Popre\u010dno-prugasti mi\u0161i\u0107\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Svalove-vlakna-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Svalove-vlakna-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Mi\u0161i\u0107na vlakna (stanice) popre\u010dno-prugastog mi\u0161i\u0107a. Svako ima veliki broj jezgri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se proizvodnja proteina pove\u0107ava i mi\u0161i\u0107i rastu, <b><strong>formiraju se i nove jezgre<\/strong><\/b>. Njihov broj raste s pove\u0107anjem potrebe za proizvodnjom proteina kako bi se zadovoljile potrebe cijele mi\u0161i\u0107ne stanice, \u010desto duge nekoliko centimetara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Epigenetika tako\u0111er igra ulogu u tome. Nekoliko je gena aktivnije nakon redovitog vje\u017ebanja. Ta pove\u0107ana aktivnost odr\u017eava se do 22 tjedna. Me\u0111utim, funkcija nekoliko tih gena nije potpuno jasna. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_se_dogada_kad_prestanete_vjezbati\"><\/span>\u0160to se doga\u0111a kad prestanete vje\u017ebati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i se po\u010dinju<b><strong> smanjivati<\/strong><\/b>, budu\u0107i da nije energetski korisno odr\u017eavati ih na izvornom volumenu. Mi\u0161i\u0107i tro\u0161e pribli\u017eno 3 puta vi\u0161e energije od masnog tkiva. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup> Me\u0111utim, jezgre mi\u0161i\u0107nih stanica ostaju u broju koji su formirale tijekom redovitog vje\u017ebanja.<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span> <\/mark><\/sup>Iako se mi\u0161i\u0107i smanjuju, <b><strong>njihove jo\u0161 uvijek prisutne jezgre funkcioniraju kao memorija<\/strong><\/b>.<\/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\">Nakon kojeg vremena po\u010dinjete gubiti snagu i volumen mi\u0161i\u0107a?<\/h3>\n\n\n\n<p>Ako pauza od vje\u017ebanja traje <b><strong>manje od tri tjedna<\/strong><\/b>, ne biste trebali primijetiti zna\u010dajan gubitak snage. Iako mo\u017eda ne\u0107ete podi\u0107i svoj izvorni rekord, bit \u0107e potrebno samo nekoliko treninga da se vratite na svoju izvornu snagu. \u0160to se volumena mi\u0161i\u0107a ti\u010de, ve\u0107 nakon 2 tjedna mo\u017ee vam se \u010diniti da gubite mi\u0161i\u0107e. Me\u0111utim, istina je da je najve\u0107i dio tog gubitka posljedica <b><strong>manje vode i glikogena u mi\u0161i\u0107ima.<\/strong><\/b> Zna\u010dajni gubici veli\u010dine mi\u0161i\u0107nih vlakana<b><strong> u po\u010detku se <\/strong><\/b>javljaju<b><strong> nakon 4 \u2013 8 tjedana <\/strong><\/b>bez vje\u017ebanja. Sve ovisi o izvornoj veli\u010dini mi\u0161i\u0107a, trajanju i strukturi plana treninga te genetici. Na gubitak mi\u0161i\u0107ne mase utje\u010de i to koristite li se mi\u0161i\u0107ima ili ste nepokretni ili prikovani za krevet tijekom razdoblja bez vje\u017ebanja. U tom \u0107e slu\u010daju gubici biti puno br\u017ei i drasti\u010dniji. <sup><mark class=\"has-inline-color has-orange-color\">[5-7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/10\/Svalova-pamat-2.png\" alt=\"\" class=\"wp-image-637861\" title=\"Mi\u0161i\u0107na memorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Svalova-pamat-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/Svalova-pamat-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Izvor slike<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<p>Ako se vratite vje\u017ebanju, mi\u0161i\u0107i imaju <b><strong>unaprijed pripremljene stani\u010dne jezgre<\/strong><\/b> koje mogu proizvoditi proteine \u200b\u200bpuno br\u017ee nego kad ste prvi put po\u010deli vje\u017ebati. Povratak u prvobitni oblik i dobivanje mi\u0161i\u0107ne mase puno je br\u017ee <b><strong>zahvaljuju\u0107i izvornim jezgrama mi\u0161i\u0107nih vlakana<\/strong><\/b>. Ovisno o vrsti sporta, izvornoj vje\u017ebi i individualnoj varijabilnosti (genetici), va\u0161a se prvobitna tjelesna gra\u0111a mo\u017ee vratiti za nekoliko tjedana. Me\u0111utim, opet ovisi o tome ho\u0107ete li progresivno pove\u0107avati optere\u0107enje. Tako\u0111er, sam oporavak je bolji zbog mi\u0161i\u0107ne memorije i stoga bi <b><strong>bol u mi\u0161i\u0107ima trebala biti podno\u0161ljivija.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim,<b><strong> trebate po\u010deti postupno.<\/strong><\/b> Nakon duge pauze sigurno ne\u0107ete mo\u0107i dizati te\u017einu kao prije. <b><strong>Manje serija s manjom te\u017einom<\/strong><\/b> razumniji je po\u010detak \u010dak i za iskusnu osobu koja je prestala i ponovno po\u010dela vje\u017ebati. Sre\u0107om, napredak \u0107e biti br\u017ei nego u slu\u010daju potpunog po\u010detnika.<\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dulja pauza od vje\u017ebanja<b><strong> nije katastrofa<\/strong><\/b>. \u017divot donosi razli\u010dite situacije i mo\u017eda ne\u0107e uvijek biti mogu\u0107e odr\u017eati izvorni re\u017eim <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">prehrane<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\">vje\u017ebanja<\/a>. \u010cak i ako je pauza toliko duga da vam se mi\u0161i\u0107i po\u010dnu smanjivati, ne doga\u0111a se ni\u0161ta stra\u0161no. Zahvaljuju\u0107i mi\u0161i\u0107noj memoriji, koju osiguravaju <b><strong>nove i dugotrajne jezgre mi\u0161i\u0107nih stanica<\/strong><\/b>, mo\u017eete se brzo i u\u010dinkovito vratiti u prvobitnu formu. Sjajna je vijest to da se te jezgre zadr\u017eavaju u mi\u0161i\u0107nim stanicama do 15 godina.<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span>&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, pri povratku vje\u017ebanju potrebno je krenuti postupno. Unato\u010d prisutnosti jezgra, potrebno je <b><strong>naviknuti se na<\/strong><\/b> ponovno <b><strong>vje\u017ebanje i ne pretjerivati<\/strong><\/b>. Taj \u0107e povratak, me\u0111utim, biti malo lak\u0161i.<\/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\/izgradnja-misica\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>Ako prestanete vje\u017ebati na dulje vrijeme, mo\u017eda \u0107ete se bojati da \u0107ete izgubiti mi\u0161i\u0107e koje ste gradili tijekom dugog razdoblja. Tu dolazi do izra\u017eaja mi\u0161i\u0107na memorija, u koju neki ne vjeruju, a drugi joj pripisuju \u010darobne u\u010dinke. U ovom \u0107emo \u010dlanku pogledati \u0161to je zapravo mi\u0161i\u0107no pam\u0107enje, koliko dugo traje i koliko vam brzo mo\u017ee pomo\u0107i da se vratite u formu.<\/p>\n","protected":false},"author":239,"featured_media":616221,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7184,7478,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-637378","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-hr","9":"tag-trening-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>Mi\u0161i\u0107na memorija: mo\u017ee li zaista vratiti veli\u010dinu i snagu mi\u0161i\u0107a \u010dak i nakon dugog razdoblja bez vje\u017ebanja? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017ee li mi\u0161i\u0107na memorija olak\u0161ati povratak vje\u017ebanju nakon duge pauze? 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