{"id":671439,"date":"2025-01-25T11:18:07","date_gmt":"2025-01-25T10:18:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671439"},"modified":"2025-01-25T12:22:39","modified_gmt":"2025-01-25T11:22:39","slug":"10-gresaka-koje-morate-izbjegavati-dok-ste-mladi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-gresaka-koje-morate-izbjegavati-dok-ste-mladi\/","title":{"rendered":"Uobi\u010dajene pogre\u0161ke tijekom vje\u017ebanja kojima ne mo\u017eete odoljeti u mladosti"},"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\/10-gresaka-koje-morate-izbjegavati-dok-ste-mladi\/#Pogreske_tijekom_vjezbanja_koje_bi_iskusni_posjetitelji_teretane_danas_radije_zaboravili\" title=\"Pogre\u0161ke tijekom vje\u017ebanja koje bi iskusni posjetitelji teretane danas radije zaboravili\">Pogre\u0161ke tijekom vje\u017ebanja koje bi iskusni posjetitelji teretane danas radije zaboravili<\/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\/10-gresaka-koje-morate-izbjegavati-dok-ste-mladi\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svijet fitnessa nekim se mladim ljudima mo\u017ee \u010diniti kao posjet stranom planetu. Stoga ne \u010dudi da se \u010dak i prije nego \u0161to zakora\u010de u teretanu \u010desto osje\u0107aju nesigurno ili nelagodno. Ideja o nepoznatom mjestu pokre\u0107e niz pitanja:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c<em>Ho\u0107e li ondje biti puno ljudi? Ho\u0107e li buljiti u mene? \u0160to ako mi se budu smijali jer di\u017eem lagane utege? Jesam li predebeo za teretanu? Ne bih li trebao staviti vi\u0161e te\u017eine kako bih im pokazao da mogu to podnijeti? \u0160to ako me utezi zgnje\u010de? Kako se upotrebljava ova sprava? Trebam li se zagrijati? \u0160to trebam jesti prije i poslije treninga? Mo\u017ee li previ\u0161e motivacije u\u010diniti vi\u0161e \u0161tete nego koristi? Je li u redu danas popiti nekoliko pi\u0107a na zabavi? Ho\u0107u li vidjeti rezultate za tjedan dana? \u0160to ako uzmem steroide? Ho\u0107e li moj trening izgledati \u010dudno ili kako zapravo izbje\u0107i pogre\u0161ke?<\/em>\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok danas \u010ditaju ta pitanja, mnogi iskusni posjetitelji teretane vjerojatno \u0107e se samo nasmije\u0161iti. Me\u0111utim, tako\u0111er \u0107e se prisjetiti svojih po\u010detaka, kad su prije puno godina poku\u0161avali opona\u0161ati Arnolda s posterom na zidu. U isto vrijeme sigurno se <strong>smiju raznim pogre\u0161kama koje su radili dok su tad vje\u017ebali.<\/strong> \u010cesto sami, kod ku\u0107e, pred ogledalom, u svojoj sobi, s parom zahr\u0111alih metalnih utega koje su dobili od prijatelja. Danas se njihovim tijelima svi dive, ali <strong>nisu stekli sve to znanje o fitnessu preko no\u0107i.<\/strong> \u010cak ni <strong>Dwayne Johnson<\/strong> nije ro\u0111en mi\u0161i\u0107av. Iako, razumijem, zvu\u010di nevjerojatno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, po\u010detak vje\u017ebanja u ranoj dobi mo\u017ee biti jedna od najboljih odluka na putu da postanete bolja verzija sebe. Va\u0161a budu\u0107nost mogla bi vam biti zahvalna \u0161to se niste jednostavno prepustili <a href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noopener\"><strong>pregledavanju dru\u0161tvenih mre\u017ea<\/strong><\/a> ili pra\u0107enju svih trendova na TikToku. Zahvaljuju\u0107i va\u0161em trudu i treningu, va\u0161a budu\u0107nost mogla bi postati fizi\u010dki ja\u010da, sigurnija i zdravija nego ikad. Ako se jo\u0161 uvijek bojite neuspjeha i pogre\u0161aka, na pravom ste mjestu. U dana\u0161njem \u0107emo \u010dlanku istra\u017eiti <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\" target=\"_blank\" rel=\"noopener\"><strong>naj\u010de\u0161\u0107e pogre\u0161ke<\/strong><\/a> u mladosti i <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\" target=\"_blank\" rel=\"noopener\"><strong>savjetovati kako ih izbje\u0107i<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U \u010dlanku se obra\u0111uju naj\u010de\u0161\u0107e pogre\u0161ke u mladosti, s fokusom na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#o\u010dekivanja\" style=\"border-radius:0px\">O\u010dekivanja<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#treniranje\" style=\"border-radius:0px\">Treniranje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mrsavljenje\" style=\"border-radius:0px\">Mr\u0161avljenje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oporavak\" style=\"border-radius:0px\">Oporavak<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dodaci-prehrani\" style=\"border-radius:0px\">Dodaci prehrani<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#poceci\" style=\"border-radius:0px\">Po\u010deci<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#alkohol\" style=\"border-radius:0px\">Alkohol<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pocinjanje-iznova\" style=\"border-radius:0px\">Po\u010dinjanje iznova<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#neujednacen-oblik-tijela\" style=\"border-radius:0px\">Neujedna\u010den oblik tijela<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#uzimanje-dodataka-prehrani-na-suho\" style=\"border-radius:0px\">Uzimanje dodataka prehrani na suho<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1124x750.jpg\" alt=\"Naj\u010de\u0161\u0107e pogre\u0161ke u vje\u017ebanju kojima mladi ne mogu odoljeti\" class=\"wp-image-529578\" title=\"Naj\u010de\u0161\u0107e pogre\u0161ke u vje\u017ebanju kojima mladi ne mogu odoljeti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Pogreske_tijekom_vjezbanja_koje_bi_iskusni_posjetitelji_teretane_danas_radije_zaboravili\"><\/span>Pogre\u0161ke tijekom vje\u017ebanja koje bi iskusni posjetitelji teretane danas radije zaboravili<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije uvijek to\u010dno da mudrost dolazi s godinama. Me\u0111utim, kad je rije\u010d o vje\u017ebanju, godine prakse i iskustva imaju puno ve\u0107u te\u017einu u usporedbi s mladim po\u010detnicima. U nastavku \u0107emo istra\u017eiti <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najcesce-pogreske-koje-rade-pocetnici\/\" target=\"_blank\" rel=\"noopener\">naj\u010de\u0161\u0107e pogre\u0161ke mladih sporta\u0161a u vje\u017ebanju<\/a><\/strong>, koje su gotovo svi \u010dinili u mladosti, ali bi ih danas radije zaboravili. Ve\u0107ina bi vjerojatno \u010dak i\u0161la toliko daleko da posudi neuralizator od Ljudi u crnom kad ih se prisjeti.<\/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 is-style-h3\" id=\"o\u010dekivanja\">1. O\u010dekivanje nevjerojatnih rezultata za tjedan dana<\/h3>\n\n\n\n<p>Jeste li znali da su <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/\"><strong>Arnold Schwarzenegger<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/franco-columbu-schwarzeneggerov-najbolji-prijatelj-i-dvostruki-pobjednik-mr-olympia\/\" target=\"_blank\" rel=\"noopener\"><strong>Franco Columbu<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kayla-itsines-autorica-programa-bikini-body-guide-aplikacije-sweat-i-jedna-od-najpoznatijih-trenerica-fitnessa\/\" target=\"_blank\" rel=\"noopener\">Kayla Itsines<\/a><\/strong> ili <strong><a href=\"https:\/\/gymbeam.hr\/blog\/michelle-lewin-plan-treninga-prehrana-i-intervju\/\" target=\"_blank\" rel=\"noopener\">Michelle Lewin<\/a><\/strong> postigli svoju figuru u samo tjedan dana? Ne? Pa, vjerojatno zato \u0161to je to apsolutna la\u017e. Iako bez sumnje na internetu mo\u017eete naletjeti na revolucionarne \u010dlanke, dijete ili savjete koji \u0107e vam lako obe\u0107ati tu besmislicu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/\" target=\"_blank\" rel=\"noopener\">Iza isklesane gra\u0111e tih spomenutih zvijezda <\/a><\/strong> <strong>le\u017ee godine neumoljivog truda, odricanja i nepokolebljive predanosti da budu bolji nego prethodnog dana.<\/strong> Me\u0111utim, mnogi mladi o\u010dekuju dramati\u010dne rezultate nakon samo nekoliko odlazaka u teretanu. Iako je ta ideja primamljiva, nije u skladu sa stvarno\u0161\u0107u. Ako se dr\u017eite takvih o\u010dekivanja, to mo\u017ee vrlo brzo dovesti do demotivacije. Udar stvarnosti za one koji se nadaju zna\u010dajnim promjenama unutar tjedan dana mo\u017ee biti prili\u010dno otre\u017enjuju\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Rezultati dolaze samo iz dugotrajne predanosti<\/h4>\n\n\n\n<p>Kad pogledamo \u010dinjenice, <strong>svi rezultati dolaze iz dugotrajne predanosti.<\/strong> Taj proces zahtijeva dovoljno<strong> vremena, strpljenja i dosljednosti<\/strong> u vje\u017ebanju, ali i u <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">prehrani<\/a><\/strong> i oporavku. Ako vam je cilj dobiti mi\u0161i\u0107e, klju\u010dno je usredoto\u010diti se na <strong>optimalan<a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noopener\"> unos svih bitnih makronutrijenata <\/a><\/strong>\u2013 <strong><a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noopener\">proteina<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noopener\">ugljikohidrata<\/a><\/strong> i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noopener\">masti<\/a><\/strong>. Uz to, nastojanje da se izgrade mi\u0161i\u0107i zahtijeva potro\u0161nju otprilike 10 do 20 % vi\u0161e energije od va\u0161eg unosa za odr\u017eavanje. Va\u0161a bi prehrana trebala biti dobro uravnote\u017eena i nadopunjena <strong>redovitim, prikladno osmi\u0161ljenim treningom i odgovaraju\u0107im oporavkom.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[1]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako \u017eelite dublje zaroniti u ovu temu i \u017eelite zapo\u010deti svoj put izgradnje mi\u0161i\u0107a na pravi na\u010din, nemojte propustiti na\u0161e \u010dlanke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">\u0160to jesti i kako vje\u017ebati kako biste napokon dobili mi\u0161i\u0107e?<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noopener\"><strong>10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a<\/strong><\/a><\/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=\"29667,3734,51652,65830,30248,8350,49246,49009,74329\" ><\/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<h4 class=\"wp-block-heading\">Kako posti\u0107i vidljive rezultate?<\/h4>\n\n\n\n<p>\u010cak i nakon \u0161to ih pro\u010ditate, budite spremni na <strong>dug proces koji zahtijeva napor i dosljedan rad.<\/strong> Sre\u0107om, nakon \u0161to steknete naviku i <a href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/?=aaa\" target=\"_blank\" rel=\"noopener\"><strong>samodisciplinu<\/strong><\/a>, prvi rezultati brzo \u0107e se pojaviti. Uz mr\u0161avljenje i pravilno postavljen <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noopener\"><strong>kalorijski deficit<\/strong><\/a>, nadopunjen vje\u017ebanjem i oporavkom, mogli biste uspjeti u <strong>skidanju pola do jednog kilograma tjedno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je rije\u010d o izgradnji mi\u0161i\u0107a i prikladnim uvjetima koje smo ranije spomenuli, mogli biste po\u010deti primje\u0107ivati<strong> po\u010detne rezultate u smislu pove\u0107anja snage unutar \u010detiri do \u0161est tjedana,<\/strong> dok se va\u0161e tijelo bude neuromuskularno prilago\u0111avalo novom optere\u0107enju. <strong>Dobitak mi\u0161i\u0107a mo\u017ee se o\u010dekivati \u200b\u200bnakon otprilike \u0161est do osam tjedana<\/strong> vje\u017ebanja. Naoru\u017eani tim informacijama, mo\u017eete izbje\u0107i nerealna o\u010dekivanja, \u0161to vam u kona\u010dnici mo\u017ee pomo\u0107i da ustrajete dulje i radite prema \u017eeljenim rezultatima. A za nekoliko godina, mogli biste se zate\u0107i kako se smije\u0161ite sli\u010dnom \u010dlanku o pogre\u0161kama iz mladosti, dok ste u najboljoj formi. <sup><mark class=\"has-inline-color has-orange-color\"><sub>[2 \u2013 3]<\/sub><\/mark><\/sup><\/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 is-style-h3\" id=\"treniranje\">2. Rutina vje\u017ebanja s TikToka, nadopunjena selfijima na Instagramu<\/h3>\n\n\n\n<p>Iako se mnogim mladim sporta\u0161ima ne \u010dini tako, teretana odnosno fitness-centar prvenstveno su namijenjeni vje\u017ebanju. Naravno, svi smo imali 16, 17 ili 18 godina i, budimo iskreni, tko od vas nikad nije napravio selfie u teretani? Priznajem da nisam iznimka. Nema ni\u0161ta lo\u0161e u fotografiranju, pogotovo <strong>ako to radite povremeno.<\/strong> Vjerojatno ste ve\u0107 vidjeli da su neki va\u0161i prijatelji bolje zabilje\u017eili svoj prvi posjet teretani prije mjesec dana od nekih profesionalnih vlogera. Ubrzajmo na danas i svi, uklju\u010duju\u0107i i njih, potpuno su zaboravili da su ikad bili u teretani. Da ne govorimo o tome \u0161to su radili tijekom tih snimanja i je li njihovo kratko putovanje fitnessom uklju\u010divalo ijedan pravi trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogre\u0161ke u mladosti nisu neuobi\u010dajene, uklju\u010duju\u0107i pra\u0107enje plana treninga koji je osmislio isklju\u010divo TikTok. Iako ta dru\u0161tvena platforma mo\u017ee ponuditi zabavu za mnoge, najbolje je tu povu\u0107i crtu.<strong> \u010cesto popularni trendovi ili vje\u017ebe ne uspijevaju to\u010dno prikazati stvarnost.<\/strong> <strong>Vi\u0161e su usmjereni na stvaranje galame i dobivanje pregleda nego pru\u017eanje u\u010dinkovitih smjernica.<\/strong> U stvarnosti, malo je vjerojatno da \u0107e vam pomo\u0107i da postignete figuru iz snova, a iskusni posjetitelji teretane vjerojatno bi ih poprijeko pogledali. Umjesto da se uhvatite u takve modne hirove, usredoto\u010dite se na ono \u0161to je doista va\u017eno: razvoj dobro osmi\u0161ljenog<strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\"> plana treninga<\/a><\/strong> uskla\u0111enog s va\u0161im ciljevima, bilo da se radi o mr\u0161avljenju, pove\u0107anju mi\u0161i\u0107ne mase ili odr\u017eavanju ukupne kondicije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-1124x750.jpg\" alt=\"Rutina vje\u017ebanja s TikToka, nadopunjena selfijima na Instagramu\" class=\"wp-image-529595\" title=\"Rutina vje\u017ebanja s TikToka, nadopunjena selfijima na Instagramu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/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\">Gdje prona\u0107i relevantne informacije o treninzima<\/h4>\n\n\n\n<p>Ako niste sigurni odakle po\u010deti, nemojte tra\u017eiti \u010daroliju &#8220;lumos&#8221; da vam osvijetli put na dru\u0161tvenim mre\u017eama i ra\u010dunima usmjerenim na zabavu. Svakako, na platformama kao \u0161to su TikTok ili Instagram mo\u017eete prona\u0107i iskusne sporta\u0161e koji bi mogli ponuditi savjet. Me\u0111utim, nemojte poku\u0161avati opona\u0161ati njihov plan treninga jer je on rezultat godina napornog rada. <strong>Njihova trenutna razina kondicije ne mo\u017ee se usporediti s onim \u0161to se o\u010dekuje od po\u010detnika.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto toga, potra\u017eite informacije na <strong><a href=\"https:\/\/gymbeam.hr\/blog\/\" target=\"_blank\" rel=\"noopener\">uglednim blogovima i u \u010dlancima<\/a><\/strong> koje su napisali stru\u010dnjaci u tom podru\u010dju, umjesto da se oslanjate isklju\u010divo na svoje omiljene influencere za smjernice. Kad je u pitanju sama tjelovje\u017eba,&nbsp;<strong>iskusan trener <\/strong>mo\u017ee pru\u017eiti vrijedne uvide u <strong>temeljna na\u010dela i osigurati pravilno izvo\u0111enje svakog pokreta<\/strong>, smanjuju\u0107i opasnost od ozljeda. Za prilago\u0111ene planove prehrane razmislite o savjetovanju s <strong>ovla\u0161tenim dijeteti\u010darom <\/strong>ili nutricionistom. Oni vam mogu pomo\u0107i da odredite <strong>optimalan unos kalorija i osigurate dobro uravnote\u017eenu prehranu bogatu i makro- i mikronutrijentima<\/strong>, bilo da je va\u0161 cilj mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase. Iako mo\u017eda nema privla\u010dnost modernih vje\u017ebi s TikToka, ulaganje u savjete temeljene na dokazima donosi pouzdanije i odr\u017eivije rezultate na duge staze. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[4]<\/span><\/sub><\/mark><\/sup><\/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 is-style-h3\" id=\"mrsavljenje\">3. Mr\u0161avljenje uz McDiet<\/h3>\n\n\n\n<p>Koncept mr\u0161avljenja mo\u017ee se \u010diniti kao pristojna ma\u0161tarija u ranim po\u010detni\u010dkim godinama. Mnogi su ljudi mislili da \u0107e jednostavno zami\u0161ljanje gubitka kilograma to nekako u\u010diniti stvarno\u0161\u0107u. Ipak, neki su moji vr\u0161njaci prije nekoliko godina oti\u0161li korak dalje i, <strong>u nastojanju da smr\u0161ave, naru\u010divali salate u restoranu dvaput tjedno.<\/strong> Uop\u0107e im nije smetalo \u0161to bismo petkom i\u0161li u McDonald&#8217;s, a subotom je bilo vrijeme za kombinaciju pizze i piva. Sve samo da bi se dva dana kasnije vratili igri oblikovanja trbu\u0161nih mi\u0161i\u0107a sa salatom spasa u ruci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta se ideja mo\u017ee \u010diniti nategnutom starijim, iskusnijim osobama, ali poznato je da mnogi mladi po\u010detnici <strong>bje\u017ee od puta mr\u0161avljenja i hvatanja u ko\u0161tac bilo s kakvim dijetama do neke mjere.<\/strong> Me\u0111utim, jednostavno gledanje salate ili \u010dak njeno konzumiranje dva puta tjedno ne rje\u0161ava ni\u0161ta. Isto tako, nali\u010dje medalje, koje \u010desto uklju\u010duje drasti\u010dne dijete, <strong>nema nikakve veze sa zdravim stilom \u017eivota i mo\u017ee, zapravo, biti \u0161tetno za va\u0161e zdravlje.<\/strong> One mogu izazvati jo-jo u\u010dinak, a kilogrami koje ste se mu\u010dili skinuti mogli bi vam se na kraju vratiti, s kamatama. Stoga je u ovom slu\u010daju klju\u010dno <strong>dr\u017eati se dokazanih osnova.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako po\u010deti pravilno mr\u0161avjeti<\/h4>\n\n\n\n<p>Kad je rije\u010d o mr\u0161avljenju, va\u0161 <strong>kalorijski unos mora biti manji od potro\u0161nje energije.<\/strong> I ne, nikakav \u010dudesni \u010daj, <a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-i-ciscenje-organizma-sto-je-to-i-kako-prirodno-detoksicirati-tijelo\/\" target=\"_blank\" rel=\"noopener\"><strong>detoksikacijski<\/strong><\/a> sokovi, ili \u010dak legendarni \u0161tapi\u0107 Albusa Dumbledorea ne\u0107e vam pomo\u0107i u tome. Rezultate \u0107ete posti\u0107i samo smanjenjem <strong>kalorijskog unosa iz dnevnih obroka i pove\u0107anjem potro\u0161nje energije<\/strong> kretanjem ili vje\u017ebanjem. U tome je trik. I to ne zna\u010di da se morate odre\u0107i svega \u0161to volite. Mo\u017eete se povremeno prepustiti brzoj hrani, velikom burgeru, pizzi ili krumpiri\u0107ima, sve dok se uklapaju u va\u0161 ukupni unos kalorija. <strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\">Online kalkulator za energetski unos i makronutrijente<\/a><\/strong> mo\u017ee pomo\u0107i da odredite koliko kalorija trebate unijeti u svojim naporima da smr\u0161avite. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[5]<\/span><\/sub><\/mark>:<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako vas dodatno zanima tema mr\u0161avljenja i \u017eelite pravilno, ali prije svega zdravo smr\u0161avjeti, pogledajte na\u0161e \u010dlanke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noopener\">Primjer plana pripreme obroka od 2000 kcal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/4-savjeta-za-izbacivanje-masti-bez-brojanja-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\">Kako brzo smr\u0161avjeti bez brojenja kalorija<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noopener\"><strong>Koliki postotak tjelesne masno\u0107e trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\">Prilago\u0111eni plan obroka: potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"726\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Dijetni plan obroka\" class=\"wp-image-353008\" style=\"aspect-ratio:1.500667556742323;width:840px;height:auto\" title=\"Dijetni plan obroka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"oporavak\">4. Kasnono\u0107ne serije oporavka uz Netflix<\/h3>\n\n\n\n<p>Jedna od naj\u010de\u0161\u0107ih pogre\u0161aka u mladosti u vezi s vje\u017ebanjem nedvojbeno je zanemarivanje oporavka. Na kraju krajeva, kome je prioritet odmor kad<strong> je tijelo prepuno energije i jedva \u010dekate dr\u017eati korak sa svim \u0161to se doga\u0111a oko vas?<\/strong> Bilo da je rije\u010d o provo\u0111enju vremena s prijateljima, tra\u017eenju simpatija, posje\u0107ivanju zabava, razmjeni kartica Pok\u00e9mona, kasnono\u0107nom u\u010denju, igranju ili podlijeganju najnovijem trendu <strong>maratonskog gledanja na uslugama internetskog prijenosa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako se osje\u0107ate iscrpljeno, <strong>energetski napitak to \u0107e rije\u0161iti,<\/strong> po mogu\u0107nosti onaj pun \u0161e\u0107era, a ako ne jedan, onda sigurno dva. Iako biste to mogli izvesti tijekom vikenda, ostati budni do kasno uz Netflix tijekom radnog tjedna uz sve obaveze postaje malo ve\u0107i izazov. Maratonsko gledanje epizoda va\u0161e omiljene serije do ranih jutarnjih sati mo\u017ee se \u010diniti zabavnim, ali suo\u010davanje s posljedicama ranog ustajanja radi odlaska na fakultet ili posao te\u0161ko pada. A kad planirate vje\u017ebati kasnije poslijepodne, va\u0161e tijelo vi\u0161e nije u najboljem stanju. Naravno, kad ste mladi, mo\u017eda \u0107ete se nekako sna\u0107i, ali kasnije \u0107e vas to sigurno susti\u0107i. Dakle, za\u0161to ne usvojiti zdravije navike \u0161to je prije mogu\u0107e?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1124x843.jpeg\" alt=\"Serije oporavka uz Netflix\" class=\"wp-image-529628\" title=\"Serije oporavka uz Netflix\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1124x843.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-400x300.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1536x1152.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-2048x1536.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to je oporavak va\u017ean<\/h4>\n\n\n\n<p>Prvo i najva\u017enije, nu\u017eno je razumjeti za\u0161to biste trebali dati prioritet oporavku. To je <strong>proces usmjeren na vra\u0107anje fizi\u010dke i mentalne snage koja je naru\u0161ena nekim oblikom stresa<\/strong>, bilo da se radi o vje\u017ebanju, zahtjevnom ispitnom roku ili bilo \u010demu drugom \u0161to vas je iscrpilo. U kontekstu vje\u017ebanja, oporavak treba promatrati kao jedan od klju\u010dnih stupova napretka. To je zato \u0161to intenzivno i ponavljaju\u0107e <strong>vje\u017ebanje o\u0161te\u0107uje mi\u0161i\u0107na vlakna<\/strong>, \u0161to dovodi do mikroskopskih pukotina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161i\u0107ima je zatim <strong>potrebno neko vrijeme da se mi\u0161i\u0107ne stanice unutar tih vlakana obnove, oja\u010daju i narastu, \u0161to im omogu\u0107uje da nastave funkcionirati punim kapacitetom.<\/strong> U suprotnom, mo\u017ee do\u0107i do ozljeda mekog tkiva, smanjene u\u010dinkovitosti, napetosti mi\u0161i\u0107a ili preoptere\u0107enja, \u0161to vas u kona\u010dnici obeshrabruje od vje\u017ebanja. Neugodni simptomi tog stanja tako\u0111er mogu uklju\u010divati \u200b\u200b<strong>poja\u010danu bol mi\u0161i\u0107a, nedostatak energije ili umor,<\/strong> koji se stvarno ne mogu rije\u0161iti tre\u0107im energetskim napitkom. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[6]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se pravilno oporaviti<\/h4>\n\n\n\n<p>Stoga je va\u017eno uklju\u010diti dovoljno vremena za odmor u re\u017eim vje\u017ebanja. To mo\u017ee biti pasivno i prirodno se doga\u0111a tijekom oporavka nakon vje\u017ebanja. Tijekom tog razdoblja, tijelo <strong>popunjava zalihe energije iz optimizirane prehrane<\/strong> i prolazi kroz razne procese, kao \u0161to je <strong>sinteza mi\u0161i\u0107nih proteina,<\/strong> koja je klju\u010dna za rast mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017ean je aspekt u tom smislu odr\u017eavanje odgovaraju\u0107eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>rasporeda spavanja, <\/strong><\/a>koje <strong>op\u0107enito ne smije pasti ispod 6 sati. <\/strong>Op\u0107e preporuke za dovoljno sna za tinejd\u017eere uklju\u010duju <strong>9,5 sati, dok je za ve\u0107inu odraslih to 7 \u2013 9 sati.<\/strong> Ipak, klju\u010dno je slu\u0161ati svoje tijelo i ako se ujutro osje\u0107ate umorno, mo\u017eda \u0107ete si morati <strong>dopustiti malo vi\u0161e sna.<\/strong> Osim toga, mo\u017eete pospje\u0161iti oporavak bavljenjem opu\u0161taju\u0107im aktivnostima, kao \u0161to je upotreba <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pomagala-za-rehabilitaciju\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rekvizita za rehabilitaciju<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/masazni-pistolji\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>masa\u017enih pi\u0161tolja<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pjenastih valjaka<\/strong><\/a><strong>.<\/strong> U kona\u010dnici, taj \u0107e pristup dovesti do puno boljih rezultata od gore spomenutog na\u010dina \u017eivota. <sup><mark class=\"has-inline-color has-orange-color\"><sub>[7,13]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas vi\u0161e zanima ta tema, dublje sam se pozabavio njom u \u010dlanku: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\">Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i drugih rekvizita?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1124x746.png\" alt=\"Oporavak spavanjem\" class=\"wp-image-529644\" title=\"Oporavak spavanjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29.png 1866w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"dodaci-prehrani\">5. Odabir dodataka prehrani na temelju izraza poput &#8220;SUPER HARDCORE ANABOLI\u010cKI&#8221;<\/h3>\n\n\n\n<p>Kakav bi to trening bio da nakon prve dvije serije ne odete ravno na internet naru\u010diti neke dodatke prehrani? Naj\u010de\u0161\u0107i izbor obi\u010dno su proteini u prahu ili gaineri, a na cjelokupni izbor uglavnom utje\u010du <strong>rije\u010di poput &#8220;super, ultra, hardcore, sna\u017eni, anaboli\u010dki, mi\u0161i\u0107, dobivanje&#8221; ili sli\u010dne privla\u010dne fraze.<\/strong> I naravno, jo\u0161 je bolje ako se na pakiranju proizvoda nalazi iznimno mi\u0161i\u0107avi tip ili seksi fitness-model. U tom je trenutku jasno da ne\u0107ete na\u0107i bolji proizvod, a narud\u017eba je na putu. Uostalom, koga briga za sastojke navedene na pakiranju koje ionako nitko ne \u010dita, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pripazite na steroide ili proizvode na rubu zakona<\/h4>\n\n\n\n<p>Da ne spominjemo da neki pojedinci \u017eele i\u0107i jo\u0161 dalje i pregledavaju razne sumnjive e-trgovine koje prodaju proizvode na rubu zakona ili \u010dak steroide. Oni su tako\u0111er veliko isku\u0161enje u mladosti, a njihove negativne strane zasjenjene su zadivljuju\u0107im u\u010dinkom postizanja savr\u0161eno mi\u0161i\u0107ave gra\u0111e. Na\u017ealost, to moramo dodati na popis naj\u010de\u0161\u0107ih mladala\u010dkih pogre\u0161aka. Pogotovo kad su steroidi u pitanju, klju\u010dno je strogo naglasiti da <strong>to nije \u0161ala<\/strong> i da njihovi negativni u\u010dinci mogu biti kobni, ili vas mogu susti\u0107i kasnije u \u017eivotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzimanje anaboli\u010dkih steroida <strong>mo\u017ee prouzro\u010diti ozbiljna, dugotrajna, a u nekim slu\u010dajevima i nepovratna o\u0161te\u0107enja.<\/strong> Postoje brojni slu\u010dajevi u kojima su steroidi <strong>uzrokovali sr\u010dane udare \u010dak i kod vrlo mladih osoba, a mnoge od njih vi\u0161e nisu s nama.<\/strong> <strong>Tumori jetre ili prostate, mo\u017edani udar, zatajenje bubrega ili psiholo\u0161ki problemi tako\u0111er nisu iznimke me\u0111u negativnim u\u010dincima steroida.<\/strong> Zato ne biste trebali ni razmi\u0161ljati o upotrebi takvih tvari. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[8]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A argumenti poput &#8220;Ali legende poput Arnolda Schwarzeneggera, Phila Heatha ili Jasona Cutlera uzimale su steroide&#8221; tako\u0111er ne stoje. Va\u017eno je napomenuti da ta velika imena <strong>imaju tim ljudi oko sebe, koji uklju\u010duje razne stru\u010dnjake i lije\u010dnike koji se brinu o njihovom zdravlju.<\/strong> Redovito idu na lije\u010dni\u010dke preglede, a \u010dak je i sam Arnold izjavio u svom biografskom dokumentarcu s Netflixa da je tijekom profesionalne karijere uzimao steroide, ali <strong>imao je lije\u010dnika koji mu je dopustio da ih upotrebljava samo jednom godi\u0161nje, i to 4 mjeseca prije velikog natjecanja.<\/strong> Uz to, pobrinuo se da ih ne uzima tijekom ostatka godine, jer \u010dak i izvan natjecanja profesionalni bodybuilderi prili\u010dno su skloni upotrebi steroida u nastojanju da napreduju. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[19]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzimanje steroida uglavnom je povezano s profesionalnim sportom na najvi\u0161oj razini i nema previ\u0161e smisla u normalnim okolnostima. Tako\u0111er uklju\u010duje redovite kontrole i njegu stru\u010dnjaka. U ovom slu\u010daju to se svakako ne mo\u017ee usporediti s mladala\u010dkom lakomisleno\u0161\u0107u i nije \u010darobni put do mi\u0161i\u0107a. \u010cak je i sam Arnold u svom dokumentarcu dodao da <strong>pripisuje samo 5 % svog napretka steroidima.<\/strong> \u0160tovi\u0161e, trebao im je pribje\u0107i tek u kasnijim godinama kako bi postigao rezultate na Mr. Olympiji i drugim svjetskim natjecanjima u bodybuildingu. U slu\u010daju treninga na amaterskoj razini, to se apsolutno ne isplati. Umjesto da razmi\u0161ljate o steroidima u mladosti, <strong>trebali biste se usredoto\u010diti na po\u0161ten trening, pravilnu tehniku, oporavak i odgovaraju\u0107u prehranu, koja se mo\u017ee nadopuniti ako je potrebno.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[19]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/02\/iStock-1464238703-1124x749.jpg\" alt=\"Steroidi su opasni\" class=\"wp-image-529660\" title=\"Steroidi su opasni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Odabir pravih dodataka prehrani<\/h4>\n\n\n\n<p>Na temelju gore navedenih \u010dinjenica, o\u010dito je da \u0107e nadopuna uvijek biti daleko bolja od bilo kakvog razmi\u0161ljanja o steroidima. Me\u0111utim, klju\u010dan je pravilan odabir dodataka prehrani, jer upadljivo ime ne zna\u010di nu\u017eno i kvalitetu. Mo\u017eete se kloniti zamki poput <strong>pretjeranog sadr\u017eaja \u0161e\u0107era ili nepotrebnih punila<\/strong> koja naru\u0161avaju cjelokupni profil sastojaka. Unato\u010d tome, mogu se pojaviti problemi u vezi s dozom, koja se mora bez pogovora po\u0161tovati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osobito kad se razmi\u0161lja o kupnji dodataka prehrani prije vje\u017ebanja. \u010cesto sadr\u017ee kofein, a sigurna doza za zdravu odraslu osobu te\u017eine 70 kg<strong> otprilike je 400 mg dnevno.<\/strong> Ta se granica lako mo\u017ee prema\u0161iti, osobito ako se ne pridr\u017eavate maksimalne dnevne doze dodatka ili ako ga odlu\u010dite kombinirati s kavom. Pretjerani unos kofeina odjednom <strong>mo\u017ee dovesti do glavobolja, nervoze, poreme\u0107aja sna ili ubrzanih otkucaja srca.<\/strong> Me\u0111utim, detaljnije \u0107emo istra\u017eiti njegove u\u010dinke u nastavku, u to\u010dki 10. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[9]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je u pitanju slo\u017eeno pitanje dodataka prehrani, <strong>klju\u010dno je uvijek se pridr\u017eavati \u200b\u200bdoze navedene na pakiranju.<\/strong> Osim toga, bilo bi korisno razumjeti barem osnovne stvari. To znanje pomo\u0107i \u0107e vam da prona\u0111ete odgovore na pitanja poput <strong>\u0161to je proteinski prah, \u0161to je gainer ili kakve u\u010dinke mo\u017eete o\u010dekivati \u200b\u200bod <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener\">kreatina<\/a>.<\/strong> Stoga nemate drugog izbora nego educirati se o temi <a href=\"https:\/\/gymbeam.hr\/blog\/dodatci-prehrani\/\" target=\"_blank\" rel=\"noopener\"><strong>dodataka prehrani<\/strong><\/a> i odrediti koje su tvari u\u010dinkovite, a koje ne. Tek tad mo\u017eete iskoristiti prednosti, poput pove\u0107anog unosa proteina, pove\u0107anja energije, pobolj\u0161anog oporavka ili boljeg u\u010dinka tijekom treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moj \u010dlanak \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-ucinkovitih-dodataka-prehrani-koji-vam-ne-bi-smjeli-nedostajati\/\" target=\"_blank\" rel=\"noopener\">Dodaci prehrani za vje\u017ebanje i kako ih odabrati<\/a><\/strong>\u201d pru\u017eit \u0107e vam detaljniji uvid u temeljnu ponudu dodataka prehrani. Predstavlja njihove zna\u010dajke, ali tako\u0111er raspravlja o njihovim o\u010dekivanim u\u010dincima i preporu\u010denim dozama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Dodaci prehrani za vje\u017ebanje\" class=\"wp-image-529676\" title=\"Dodaci prehrani za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"poceci\">6. Skakanje pred rudo<\/h3>\n\n\n\n<p>Po\u010deci su te\u0161ki, a ponekad ih na\u0161 pretjerani entuzijazam mo\u017ee u\u010diniti jo\u0161 te\u017eima. Zamislite da u\u010dite kuhati i nestrpljivo ubacujete sve sastojke u lonac u prvoj minuti pra\u0107enja recepta. Ili do\u010dekujete novu godinu s prijateljima u vikendici i pravite veliki vatromet u 23:30. Ili na prvom spoju preska\u010dete fazu upoznavanja odmah nakon po\u010detnog &#8220;bok&#8221; i prelazite ravno na prosidbu. <strong>Neke stvari zahtijevaju vrijeme, a skakanje pred rudo to ne olak\u0161ava,<\/strong> upravo suprotno. \u010cak ni va\u0161i prvi koraci u vje\u017ebanju nisu iznimka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svatko od nas po\u010deo je na razli\u010ditim razinama fizi\u010dke spremnosti i forme. Dok su neki na po\u010detku uspjeli raditi vi\u0161e, drugi su radili manje, ali nitko nije mogao optimalno zavr\u0161iti trening ako je dao 120 % tijekom prvih dviju vje\u017ebi. Treninzi ne bi trebali izgledati kao jo\u0161 jedan nastavak serijala Brzi i \u017eestoki. Tad je lako <strong>zate\u0107i se kako se borite, brzo se umarate i odustajete od preostalih vje\u017ebi ili \u010dak odustajete prije kraja.<\/strong> Da ne spominjemo da preveliko forsiranje na po\u010detku mo\u017ee dovesti do <strong>pretjerane boli u mi\u0161i\u0107ima, demotivacije ili \u010dak ozljede.<\/strong> Stoga biste trebali postupno pove\u0107avati intenzitet svojih treninga. Iznad svega, ne poku\u0161avajte opona\u0161ati druge i usredoto\u010dite se na vlastite granice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako pravilno pristupiti prvim treninzima<\/h4>\n\n\n\n<p>Na va\u0161im prvim treninzima preporu\u010dljivo je zapo\u010deti s <strong>minimalnom te\u017einom, \u0161to vam omogu\u0107uje da se prvenstveno usredoto\u010dite na svladavanje tehnike svake vje\u017ebe.<\/strong> Upamtite, pravilno izvo\u0111enje donosi ve\u0107e prednosti nego puka jurnjava za ve\u0107im te\u017einama. Osim toga, nema potrebe brinuti se o postupnom napredovanju do ve\u0107ih te\u017eina; ima dovoljno vremena za to. Umjesto da ciljate na maksimalnu te\u017einu od samog po\u010detka, prihvatite na\u010delo <strong>progresivnog optere\u0107enja.<\/strong> Slu\u0161ajte svoje tijelo i postupno pove\u0107avajte optere\u0107enje ili ponavljanja, sve dok odr\u017eavate pravilnu formu. Taj pristup pokazao se u\u010dinkovitim u poticanju rasta mi\u0161i\u0107a i pove\u0107anja snage, i za mu\u0161karce i za \u017eene. <sup><mark class=\"has-inline-color has-orange-color\"><sub>[10 \u2013 11]<\/sub><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Kako pravilno pristupiti prvim treninzima\" class=\"wp-image-212621\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/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 is-style-h3\" id=\"alkohol\">7. Zalijevanje proteinskih shakeova alkoholom<\/h3>\n\n\n\n<p>Izgleda kao idealan scenarij. Dva tjedna marljivo vje\u017ebate, trudite se bolje jesti, a odabrali ste i odgovaraju\u0107e dodatke prehrani. Me\u0111utim, u \u010detvrtak vam prijatelj \u0161alje poruku i poziva vas da proslavite njegov ro\u0111endan tijekom vikenda. Prihva\u0107anje takvog poziva se podrazumijeva. Prije odlaska od ku\u0107e popijete svoj uobi\u010dajeni <strong>proteinski shake i krenete na proslavu s mi\u0161lju da ne\u0107ete piti<\/strong> jer vje\u017ebate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali kad vam ponude pi\u0107e, brzo popu\u0161tate, zalijevaju\u0107i svoj proteinski shake rum-colom za prvu zdravicu. Sljede\u0107e jutro donosi blago \u017ealjenje, unato\u010d ugodnom vremenu. Me\u0111utim, u ponedjeljak se vra\u0107a uobi\u010dajena rutina, sve dok se ne zateknete kako kupujete karte za zabavu povodom po\u010detka semestra nakon predavanja u srijedu. Zakazana je za \u010detvrtak jer je petak slobodan dan i ve\u0107 <strong>nemate motivaciju za odlazak u teretanu, znaju\u0107i kako \u0107e vikend pro\u0107i. I tako, ciklus se nastavlja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alkohol i vje\u017ebanje<\/h4>\n\n\n\n<p>Naravno, nema ni\u0161ta lo\u0161e u povremenoj zabavi i pi\u0107u. Me\u0111utim, problemi nastaju kad vam takva rutina postane redovita pojava, a taj stil \u017eivota nije u skladu s vje\u017ebanjem.<strong> Redovita konzumacija alkohola dovodi do smanjenja sportske u\u010dinkovitosti tijekom sljede\u0107ih treninga.<\/strong> <strong> Tako\u0111er potiskuje sintezu proteina, \u010dime utje\u010de na ukupni rast mi\u0161i\u0107a.<\/strong> Da ne spominjemo, ako vam je cilj smr\u0161avjeti, svako pi\u0107e dodaje <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noopener\">nepotrebne prazne kalorije<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok zanemarujete oporavak i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nedostaje vam sna<\/strong><\/a>, svako sljede\u0107e pi\u0107e smanjuje va\u0161e inhibicije. To vas dovodi do toga da bez puno razmi\u0161ljanja u\u017eivate u raznim vrstama grickalica kao \u0161to su kola\u010di, \u010dips ili salate s majonezom, znaju\u0107i da \u0107e \u017ealjenje isplivati \u200b\u200btek sljede\u0107i dan. Umjesto da podlegnete tom ciklusu, <strong>ograni\u010dite unos alkohola i ostavite pi\u0107e za povremeno u\u017eivanje.<\/strong> Va\u0161e \u0107e vam tijelo zahvaliti pobolj\u0161anim zdravljem i sportskom izvedbom, a rezultate \u0107ete vidjeti puno prije slave\u0107i svoje pobjede u teretani bez alkohola. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[12]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"776\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-1124x776.jpg\" alt=\"Alkohol zna\u010dajno remeti va\u0161u rutinu vje\u017ebanja\" class=\"wp-image-529693\" title=\"Alkohol zna\u010dajno remeti va\u0161u rutinu vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-1124x776.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901.jpg 1233w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"pocinjanje-iznova\">8. Sve ispo\u010detka<\/h3>\n\n\n\n<p>Sigurno bi se ve\u0107ina iskusnih posjetitelja teretane slo\u017eila da u njihovim ranim danima entuzijazma nikad nije nedostajalo. I ja sam se u svojim tinejd\u017eerskim godinama \u010desto <strong>entuzijasti\u010dno prihva\u0107ao jedne stvari jedan tjedan, samo da bih sljede\u0107i tjedan bio o\u010daran ne\u010dim sasvim drugim.<\/strong> Na\u017ealost, ta se nedosljednost pro\u0161irila i na moju rutinu vje\u017ebanja, koje je u po\u010detku trajalo otprilike mjesec i pol. Kasnije bi moje zanimanje oslabjelo do te mjere da bi posjeti teretani potpuno nestali iz mog \u017eivota. Trebalo mi je nekoliko godina da se ponovno uklju\u010dim u njih i potpuno im se posvetim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobro, mo\u017eda samo cijelo ljeto. Ali u tre\u0107em poku\u0161aju, gledaju\u0107i malo unatrag, rekao sam samom sebi da sre\u0107a prati hrabre. Taj put je, me\u0111utim, bilo druk\u010dije. Na\u0161ao sam dovoljno&nbsp;<strong>unutarnje&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-savjeta-kako-se-motivirati-za-kucni-trening\/\">motivacije<\/a>&nbsp;i marljivo radio nekoliko dugih godina.<\/strong> Ipak, siguran sam da poznajete nekoga u svom krugu tko se stalno ponovno upu\u0161ta u svoju pustolovinu s teretanom. Toliko da biste mu mogli ispe\u0107i tortu s najmanje pet svje\u0107ica za obilje\u017eavanje te prigode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se dr\u017eati svoje rutine vje\u017ebanja<\/h4>\n\n\n\n<p>Ako \u017eelite izbje\u0107i takav primjer i zate\u0107i se kako slavite pet godina po\u010detni\u010dkih napora, morate&nbsp;se <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/\" target=\"_blank\" rel=\"noopener\">dr\u017eati svoje rutine vje\u017ebanja<\/a><\/strong>. Od samog po\u010detka,&nbsp;<strong>trebate uvjerljiv razlog ZA\u0160TO.<\/strong>&nbsp;Odgovor na to pitanje trebao bi potaknuti va\u0161u samodisciplinu,&nbsp;<strong>omogu\u0107uju\u0107i vam da kontrolirate svoje postupke bez podlijeganja isku\u0161enju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To mo\u017ee napraviti stvarnu razliku u raznim aspektima va\u0161eg \u017eivota. Ali kad je rije\u010d o pridr\u017eavanju va\u0161e rutine vje\u017ebanja, samodisciplina vam poma\u017ee da odolite preskakanju teretane i ka\u017eete ne primamljivoj brzoj hrani ili alkoholu. Na sre\u0107u, samodisciplina nije ne\u0161to s \u010dim se ra\u0111ate; to je ne\u0161to \u0161to razvijate malim koracima. Mo\u017eete po\u010deti izvo\u0111enjem <strong>jednostavnih stvari kao \u0161to je pospremanje kreveta svako jutro ili pijenje \u010da\u0161e vode uz doru\u010dak.<\/strong> Te male navike traju samo nekoliko sekundi i na kraju postanu druga priroda. Kasnije mo\u017eete postaviti ve\u0107e ciljeve, primjerice po\u010deti tr\u010dati, skinuti nekoliko kilograma ili se posvetiti redovitom vje\u017ebanju. Nastavite svakodnevno raditi na tim ciljevima i poku\u0161ajte ne skrenuti s puta. <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[14]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete saznati vi\u0161e o tome u \u010dlanku \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\" target=\"_blank\" rel=\"noopener\">Samodisciplina: klju\u010d uspjeha u sportu i \u017eivotu<\/a><\/strong>\u201d, gdje raspravljam o koracima za svladavanje te vrijedne osobine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-1124x749.jpg\" alt=\"Vje\u017ebanje zahtijeva samodisciplinu\" class=\"wp-image-529709\" title=\"Vje\u017ebanje zahtijeva samodisciplinu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"neujednacen-oblik-tijela\">9. Sezona pile\u0107ih nogu ili kad gornji dio tijela ukrade pozornost<\/h3>\n\n\n\n<p>Kad sam prije mnogo godina po\u010deo vje\u017ebati, imao sam nekih 17 godina. Tad sam imao plan treninga koji je izradio iskusan momak, gdje je svaka mi\u0161i\u0107na grupa bila lijepo raspore\u0111ena za cijeli tjedan. Na kraju je to izgledalo otprilike ovako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ponedjeljak:<\/strong> prsa\/bicepsi<\/li>\n\n\n\n<li><strong>utorak:<\/strong> le\u0111a\/tricepsi<\/li>\n\n\n\n<li><strong>srijeda:<\/strong> slobodan dan<\/li>\n\n\n\n<li><strong>\u010detvrtak:<\/strong> ramena \/ noge \/ trbu\u0161ni mi\u0161i\u0107i<\/li>\n\n\n\n<li><strong>petak:<\/strong> slobodan dan<\/li>\n\n\n\n<li><strong>subota:<\/strong> prsa\/bicepsi<\/li>\n\n\n\n<li><strong>nedjelja:<\/strong> slobodan dan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali koga briga za rad na le\u0111ima, nogama ili ramenima, zar ne? Samo sam \u017eelio one <strong>velike bicepse<\/strong> jer su mi se tad \u010dinili najvi\u0161e kul. Bio bih puno nabrijaniji za teretanu da je moj tjedni plan treninga izgledao ovako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ponedjeljak:<\/strong> bicepsi\/bicepsi<\/li>\n\n\n\n<li><strong>utorak:<\/strong> slobodan dan<\/li>\n\n\n\n<li><strong>srijeda:<\/strong> bicepsi\/bicepsi\/bicepsi<\/li>\n\n\n\n<li><strong>\u010detvrtak:<\/strong> slobodan dan<\/li>\n\n\n\n<li><strong>petak:<\/strong> bicepsi\/bicepsi\/bicepsi\/bicepsi<\/li>\n\n\n\n<li><strong>subota:<\/strong> bicepsi\/bicepsi<\/li>\n\n\n\n<li><strong>nedjelja:<\/strong> slobodan dan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad se danas, gotovo 10 godina kasnije, osvrnem na taj na\u010din razmi\u0161ljanja, moje se obrve ne samo podignu, nego se prakti\u010dki uzdignu do vrha \u010dela zbog onog \u0161to sam tad zapravo mislio. Na\u017ealost, ni u tom pogledu zamisao da zapravo ne moram vje\u017ebati noge nije bila iznimka. Rezultat takvog dugotrajnog razmi\u0161ljanja bila je tjelesna gra\u0111a koja podsje\u0107a na ono \u0161to se kolokvijalno <strong>naziva &#8220;pile\u0107im nogama&#8221;, gdje se gornji dio tijela \u010dinio mi\u0161i\u0107avim, dok je donji dio zaostajao.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno favoriziranje \u017eeljenog dijela tijela nije zaobi\u0161lo ni djevojke, koje su usmjerile sav svoj<strong> entuzijazam i trud uglavnom prema <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noopener\">stra\u017enjici<\/a>.<\/strong> Dakle, ne preostaje mi ni\u0161ta drugo nego objasniti vam za\u0161to je zapravo dobro vje\u017ebati sve mi\u0161i\u0107ne skupine tijela, jer vas ne\u0107e spasiti ni samo biceps ni samo stra\u017enjica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1124x749.jpeg\" alt=\"Vje\u017ebanje cijelog tijela je va\u017eno\" class=\"wp-image-529725\" title=\"Vje\u017ebanje cijelog tijela je va\u017eno\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to bi po\u010detnici trebali vje\u017ebati cijelo tijelo?<\/h4>\n\n\n\n<p>Vje\u017ebe za cijelo tijelo apsolutno su klju\u010dne za po\u010detnike. Vje\u017ebanje i kretanje za njih su ne\u0161to sasvim novo. To zna\u010di da je <strong>klju\u010dno krenuti od osnova, sli\u010dno raznim drugim aktivnostima<\/strong> koje ste vjerojatno ve\u0107 iskusili. Sigurno \u0107ete se slo\u017eiti da niste postigli hat-trick na svom prvom nogometnom treningu (osim ako niste <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/08\/Lionel-Messi-Chlapec-ktory-podla-Maradonu-zdedil-jeho-miesto-v-argentinskom-futbale.png\">Messi<\/a>). Niste polagali zavr\u0161ne ispite odmah nakon upisa u prvu godinu, a u auto\u0161koli vas nisu stavili za volan u gustom prometu na prvom satu. Isti postupni pristup primjenjuje se i na vje\u017ebanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi posjet teretani \u010desto zna\u010di da imate <strong>malo ili nimalo sportskog iskustva i da je to va\u0161e prvo ozbiljno iskustvo s vje\u017ebanjem.<\/strong> Stoga morate <strong>nau\u010diti kako kontrolirati svoje mi\u0161i\u0107e i izvoditi precizne obrasce pokreta za svaku vje\u017ebu.<\/strong> Vje\u017ebanje cijelog tijela najbolji je u\u010ditelj motori\u010dke kontrole. Omogu\u0107uje vam u\u010denje istih obrazaca pokreta tijekom cijelog tjedna, anga\u017eiraju\u0107i sve glavne mi\u0161i\u0107ne skupine: <strong>prsa,<\/strong> <strong>bicepse, ramena, tricepse, noge (kvadricepse, tetive koljena, listove), stra\u017enjicu, podlaktice i trbuh.<\/strong> Zahvaljuju\u0107i sveobuhvatnom treningu svih mi\u0161i\u0107nih skupina, mo\u017eete izgraditi simetri\u010dnu tjelesnu gra\u0111u, sli\u010dnu onoj kojoj se divite kod svojih fitness uzora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje cijelog tijela tako\u0111er mo\u017ee<strong> pomo\u0107i u sprje\u010davanju mi\u0161i\u0107ne neravnote\u017ee<\/strong> na po\u010detku, do koje dolazi kad favorizirate odre\u0111ene mi\u0161i\u0107ne skupine. Drugim rije\u010dima, kad se va\u0161a rutina vje\u017ebanja iz snova vrti samo oko bicepsa, bicepsa i jo\u0161 bicepsa. Mi\u0161i\u0107na ravnote\u017ea, s druge strane, mo\u017ee <strong>pomo\u0107i u sprje\u010davanju ozljeda i pove\u0107ati va\u0161u u\u010dinkovitost u slo\u017eenim vje\u017ebama<\/strong> koje uklju\u010duju vi\u0161e mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017ee biti prili\u010dno izazovno prvi put poku\u0161ati \u010du\u010dnjeve s mitskih i legendarnih 100 kilograma ako su vam le\u0111a ili noge slabi. Sli\u010dno tome, mrtvo dizanje anga\u017eira gotovo cijelo tijelo. Stoga, <strong>ako su neke mi\u0161i\u0107ne skupine znatno slabije, vjerojatno \u0107ete te\u0161ko napredovati.<\/strong> Umjesto toga, slijedite dobro osmi\u0161ljen <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plan treninga<\/strong><\/a><strong>,<\/strong> po mogu\u0107nosti od profesionalca, gdje ciljate svaku glavnu mi\u0161i\u0107nu skupinu barem jednom tjedan dana. Mo\u017eete zapo\u010deti s rutinom vje\u017ebanja za cijelo tijelo i <strong>postupno prije\u0107i na vje\u017ebe dvaput tjedno s podijeljenom rutinom koja se usredoto\u010duje na gornji i donji dio tijela.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[15]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tako\u0111er mo\u017eete sastaviti svoj plan treninga pomo\u0107u vje\u017ebi iz ovih \u010dlanaka:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za bedra i listove<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za stra\u017enjicu i noge<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\">13 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za ramena<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\">8 najboljih vje\u017ebi za bicepse<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\"><strong>9 najboljih vje\u017ebi za le\u0111a<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\">10 najboljih vje\u017ebi za tricepse<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\">7 najboljih vje\u017ebi za prsa<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"uzimanje-dodataka-prehrani-na-suho\">10. Uzimanje dodataka prehrani na suho<\/h3>\n\n\n\n<p>Moram priznati da je ovo ne\u0161to \u0161to mi ne bi palo na pamet ni prije 15 godina. Ipak, \u010dini se iz razli\u010ditih izvora da je to prili\u010dno popularan trend me\u0111u mnogim tinejd\u017eerima ili mladim sporta\u0161ima. I kao \u0161to mo\u017eda pretpostavljate, postalo je veliki hit upravo na dru\u0161tvenim mre\u017eama. Platforme su preplavili videozapisi koji prikazuju osobe kako <strong>uzimaju mjerice ili \u017elice dodataka prehrani u prahu na suho bez mije\u0161anja s vodom ili bilo kojim drugim napitkom<\/strong>, onako kako proizvo\u0111a\u010d preporu\u010duje za doziranje. To je uglavnom s raznim dodacima prije vje\u017ebanja, gdje je argument da njihova konzumacija na suho u obliku praha nudi bolji porast energije i ukupne performanse od tradicionalne verzije otopljene u vodi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ostaje \u010dinjenica da <strong>nema znanstvenih dokaza koji podupiru tu ludu teoriju.<\/strong> Svi procesi upijanja i probave <strong>ionako se odvijaju u vodenom okru\u017eenju unutar tijela.<\/strong> Uzimaju\u0107i to u obzir, strategija konzumiranja na suho nema smisla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumacija dodataka prehrani na suho nije preporu\u010dljiva zbog nekoliko razloga, prvenstveno zbog <strong>opasnosti od ote\u017eanog disanja ili gu\u0161enja.<\/strong> Sli\u010di na zloglasni trend izazova s \u200b\u200bcimetom, gdje su pojedinci poku\u0161avali progutati \u017elicu cimeta. Me\u0111utim, suha konzistencija cimetovog praha \u010desto je dovodila do ka\u0161ljanja ili gu\u0161enja umjesto uspje\u0161nog gutanja. Isti oprez vrijedi i za dodatke prehrani u prahu jer udisanje praha ili gu\u0161enje njime mo\u017ee rezultirati ozbiljnim zdravstvenim problemima. Postoje dokumentirani slu\u010dajevi u kojima su pojedinci zavr\u0161ili u bolnici nakon \u0161to su udahnuli prah dodatka prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-1124x749.jpg\" alt=\"Dodaci prehrani u prahu\" class=\"wp-image-529741\" title=\"Dodaci prehrani u prahu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Pazite na kofein<\/h4>\n\n\n\n<p>Osim toga, dodaci prehrani prije vje\u017ebanja tako\u0111er mogu dovesti do drugih problema povezanih s prekomjernim unosom kofeina. Pogotovo ako poku\u0161ate biti junak i uzeti vi\u0161e doza. To mo\u017ee rezultirati <strong>problemima kao \u0161to su lupanje srca, nesanica, nervoza ili tjeskoba.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumacija kofeina posebno je problemati\u010dna, naro\u010dito za po\u010detnike u mladoj dobi, kojima se \u010desto <strong>ne savjetuje njegova konzumacija.<\/strong> Tijekom tinejd\u017eerskih godina s njim biste trebali postupati s najve\u0107im oprezom. \u0160tovi\u0161e, potrebno je znati gdje vas kofein vreba. Uz \u0161irok raspon razli\u010ditih kofeinskih ili energetskih napitaka u kombinaciji s kavom, malim espressom ili kavom s mlijekom, maksimalna doza mo\u017ee se lako prema\u0161iti. <strong>Prema EFSA-i, ne bi smjela prije\u0107i 3 mg\/kg, \u0161to za osobu od 60 kg iznosi otprilike 180 mg kofeina. To je koli\u010dina koja se nalazi u otprilike 2 espressa. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[17]<\/span><\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto uzimanja na suho, uvijek <strong>poku\u0161ajte uzimati dodatke prehrani prema uputama na pakiranju.<\/strong> Zaboravite na kofeinske mamce i radije se odlu\u010dite za put koji uklju\u010duje <strong>redovite obroke, dovoljno sna i oporavak.<\/strong> To \u0107e vam osigurati dovoljno energije za svaki trening. A ako razmi\u0161ljate o dodatku prehrani prije vje\u017ebanja, odaberite onaj koji ne sadr\u017ei kofein. Sjajan je primjer <a href=\"https:\/\/gymbeam.hr\/thor-stim-free-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Thor Stim-Free<\/strong><\/a>. A kad ipak odaberete kofeinsko sredstvo prije vje\u017ebanja, obratite pozornost na njegovu dozu i vodite ra\u010duna o ukupnom dnevnom unosu kofeina. <strong>&nbsp; <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><sub>[16 \u2013 18]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1124x749.jpg\" alt=\"Thor-Stim-Free-Gym\" class=\"wp-image-529868\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izbjegavanje raznih po\u010detni\u010dkih pogre\u0161aka pri vje\u017ebanju u mla\u0111oj dobi nesumnjivo je izazovno. Mnoge pogre\u0161ke proizlaze iz <strong>razmi\u0161ljanja primjerenog dobi i isku\u0161enja s kojima se susre\u0107ete u mladosti.<\/strong> Ipak, uklanjanje tih pogre\u0161aka je mogu\u0107e. Slijede\u0107i gore navedene savjete, sigurno mo\u017eete posti\u0107i bolje rezultate. Te\u017eite prvenstveno <strong>redovitom i dosljednom pridr\u017eavanju sportskih navika.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, razmislite barem o manjim <strong>prilagodbama svoje prehrane, ovisno o va\u0161im ciljevima.<\/strong> Ne zaboravite na <strong>oporavak i suzdr\u017eite se od pretjeranih ideja <\/strong>da \u0107ete postati Superman ili fitness model u bikiniju nakon tjedan dana. Mo\u017eda se to ne\u0107e dogoditi tako brzo, ali ako se pridr\u017eavate osnovnih na\u010dela vje\u017ebanja, rezultati \u0107e se sigurno pokazati prije ili kasnije. I jam\u010dim vam da \u0107e se <strong>doista isplatiti kad ih vidite!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/sportska-prehrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/oprema-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Kad govorimo o vje\u017ebanju, mladala\u010dka impulzivnost \u010desto mo\u017ee dovesti do raznih pogre\u0161aka. U svom najnovijem \u010dlanku istra\u017eujemo naj\u010de\u0161\u0107e pogre\u0161ke tijekom vje\u017ebanja i predla\u017eemo rje\u0161enja koja \u0107e pomo\u0107i po\u010detnicima da brzo zapo\u010dnu svoje fitness putovanje.<\/p>\n","protected":false},"author":257,"featured_media":529768,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-671439","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Uobi\u010dajene pogre\u0161ke tijekom vje\u017ebanja kojima ne mo\u017eete odoljeti u mladosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje biste pogre\u0161ke trebali izbje\u0107i u mladosti kad po\u010dnete vje\u017ebati? 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