{"id":734801,"date":"2025-08-04T11:48:18","date_gmt":"2025-08-04T09:48:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734801"},"modified":"2025-08-04T11:48:47","modified_gmt":"2025-08-04T09:48:47","slug":"kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga\/","title":{"rendered":"Kako po\u010deti vje\u017ebati kad nemate vremena? Ne mo\u017ee jednostavnije od ovoga!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga\/#Zasto_poceti_vjezbati_vec_danas\" title=\"Za\u0161to po\u010deti vje\u017ebati ve\u0107 danas?\">Za\u0161to po\u010deti vje\u017ebati ve\u0107 danas?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga\/#Dugorocne_prednosti_vjezbanja\" title=\"Dugoro\u010dne prednosti vje\u017ebanja\">Dugoro\u010dne prednosti vje\u017ebanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga\/#Kako_pronaci_vremena_za_vjezbanje_Najcesci_izgovori_i_njihova_rjesenja\" title=\"Kako prona\u0107i vremena za vje\u017ebanje? Naj\u010de\u0161\u0107i izgovori i njihova rje\u0161enja\">Kako prona\u0107i vremena za vje\u017ebanje? Naj\u010de\u0161\u0107i izgovori i njihova rje\u0161enja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-kad-nemate-vremena-ne-moze-jednostavnije-od-ovoga\/#Zakljucak_Zelite_li_poceti_Ne_morate_cak_ni_zavrsiti_citanje_ovog_clanka\" title=\"Zaklju\u010dak: \u017delite li po\u010deti? Ne morate \u010dak ni zavr\u0161iti \u010ditanje ovog \u010dlanka\">Zaklju\u010dak: \u017delite li po\u010deti? Ne morate \u010dak ni zavr\u0161iti \u010ditanje ovog \u010dlanka<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite po\u010deti vje\u017ebati? Sad, ruku na srce. Koliko puta ste sebi rekli da <strong>nemate dovoljno vremena za to?<\/strong> Ili da \u0107ete po\u010deti vje\u017ebati sutra, u ponedjeljak, u novoj godini ili u nekom drugom savr\u0161enom trenutku koji bi trebao magi\u010dno promijeniti sve? Pretpostavljam da ako ste otvorili ovaj \u010dlanak, jo\u0161 uvijek \u010dekate taj Dan D. Ali prije nego \u0161to ponovo po\u010dnete gledati zvijezde sa \u017eeljom o savr\u0161enoj figuri, dopustite mi da vam ka\u017eem da <strong>ne postoji savr\u0161eno vrijeme za vje\u017ebanje.<\/strong>        <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je samo iluzija koja nam daje malo nade za bolje sutra, ali u stvarnosti samo \u010dekamo Godota. Balansiranje obitelji, posla i treninga mo\u017ee biti izazovno, ali pri\u010dekajte malo! Nije sve izgubljeno. U dana\u0161njem \u0107emo \u010dlanku razgovarati o tome <strong>kako prona\u0107i ne savr\u0161eno, ali ono vlastito vrijeme za vje\u017ebanje, \u0161to \u0107e napokon pokrenuti \u017eeljenu akciju i mo\u017eda promijeniti va\u0161 \u017eivot to\u010dno u onom smjeru koji ste \u017eeljeli ve\u0107 du\u017ee vrijeme.<\/strong> Jer \u0107e se ova vrsta <a href=\"https:\/\/gymbeam.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brige o sebi<\/strong><\/a> vi\u0161estruko isplatiti. Pa, kako po\u010deti vje\u017ebati uz nedostatak vremena?     <\/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=\"Zasto_poceti_vjezbati_vec_danas\"><\/span>Za\u0161to po\u010deti vje\u017ebati ve\u0107 danas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U \u017eivotu postoji jedno zlatno pravilo &#8211; ako ne\u0161to \u017eelim, u\u010dinim to, a ako to \u017eelim sada, ve\u0107 je bilo prekasno za po\u010detak nakon \u010ditanja ove re\u010denice. Shva\u0107a\u0161 \u0161to time \u017eelim re\u0107i? Svaka <strong>na\u0161a \u017dELJA zahtijeva DJELOVANJE,<\/strong> a vje\u017ebanje ovdje nije iznimka. Nagrada ne\u0107e biti samo dobar osje\u0107aj, jer ta radnja mo\u017ee imati puno \u0161iri utjecaj na va\u0161 cjelokupni \u017eivot.    <\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-749x1124.jpg\" alt=\"Za\u0161to po\u010deti vje\u017ebati ve\u0107 danas?\" class=\"wp-image-734110\" title=\"Za\u0161to po\u010deti vje\u017ebati ve\u0107 danas?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987.jpg 1080w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u010cinjenica da kona\u010dno po\u010dnete djelovati i nau\u010dite prevladati po\u010detni otpor u ovom slu\u010daju <strong>mo\u017ee se vrlo vjerojatno prenijeti i na druga podru\u010dja.<\/strong> Primjeri bi mogli biti poslovni \u017eivot, u\u010denje novih stvari ili bilo koji napor za postizanje osobnih ciljeva. Svaki <strong>mali korak koji vas bli\u017ei akciji ja\u010da samodisciplinu i vjerovanje u vlastite sposobnosti.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Trenuta\u010dne prednosti prvog treninga<\/h3>\n\n\n\n<p>Malo nakon prvog vje\u017ebanja mo\u017eete <a href=\"https:\/\/gymbeam.hr\/blog\/osjecajte-se-bolje-svaki-dan-jednostavni-dnevni-izazovi-koji-ce-poboljsati-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>odmah<\/strong><\/a> po\u010deti ostvarivati ove koristi:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prekinut \u0107ete za\u010darani krug beskrajnog odugovla\u010denja,<\/strong> \u0161to je samo tro\u0161enje vremena. Ako po\u010dnete sada, izbje\u0107i \u0107ete odugovla\u010denje i odmah dobiti prostor za trening.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup> <\/li>\n\n\n\n<li><strong>Pobolj\u0161ano raspolo\u017eenje i emocionalna reaktivnost<\/strong> (ravnote\u017ea) ve\u0107 nakon samo jednog treninga <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Neposredni utjecaj na kognitivne funkcije,<\/strong> poput pa\u017enje i pam\u0107enja <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Novi identitet sporta\u0161a,<\/strong> koji \u0107e odra\u017eavati va\u0161e nove <a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>navike<\/strong><\/a> za aktivni na\u010din \u017eivota usmjeren prema vje\u017ebanju, \u010dine\u0107i njihovo pridr\u017eavanje lak\u0161im <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>Onaj osje\u0107aj da napokon radite na<\/strong> onome o \u010demu ste dugo samo pri\u010dali sve dok se nije u\u010dinilo nedosti\u017enim. A sada se to zapravo doga\u0111a. Nije li to sjajno?   <\/li>\n\n\n\n<li><strong>Zadovoljstvo i osje\u0107aj pobjede<\/strong> koji dolazi sa svakim \u010du\u010dnjem ili dodatnom minutom kretanja. Sve to zaslu\u017euje priznanje. Stoga se nemojte usredoto\u010diti samo na svoj cilj, ve\u0107 u\u017eivajte i u malim uspjesima koji \u010dine cjelinu. Oni tako\u0111er grade va\u0161u unutarnju snagu i <a href=\"https:\/\/gymbeam.hr\/blog\/13-savjeta-za-odrzavanje-motivacije-za-vjezbanje-i-za-postizanje-ciljeva\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivaciju<\/strong><\/a> za nastavak.    <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dugorocne_prednosti_vjezbanja\"><\/span>Dugoro\u010dne prednosti vje\u017ebanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111utim, dugoro\u010dne prednosti fizi\u010dke aktivnosti i vje\u017ebanja zvu\u010de jo\u0161 uzbudljivije, poput:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pobolj\u0161ano spavanje<\/li>\n\n\n\n<li>vi\u0161e energije<\/li>\n\n\n\n<li>smanjeni stres<\/li>\n\n\n\n<li>bolji imunitet<\/li>\n\n\n\n<li>vi\u0161e samopouzdanja<\/li>\n\n\n\n<li>prevencija bolesti <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vi\u0161e o tim prednostima mo\u017eete pro\u010ditati u \u010dlancima:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/9-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>9 odli\u010dnih razloga da po\u010dnete vje\u017ebati i kako to raditi<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razloga <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_pronaci_vremena_za_vjezbanje_Najcesci_izgovori_i_njihova_rjesenja\"><\/span>Kako prona\u0107i vremena za vje\u017ebanje? Naj\u010de\u0161\u0107i izgovori i njihova rje\u0161enja  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gore navedene prednosti vje\u017ebanja mogu danas djelovati kao jetpack, odbacuju\u0107i vas s kau\u010da ravno na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prostirku,<\/strong><\/a> u \u0161etnju ili \u010dak u teretanu. S druge strane, mo\u017ee se dogoditi i da va\u0161u iskru nade na po\u010detku ugasi vojska naj\u010de\u0161\u0107ih izgovora. Balansiranje nedostatka vremena i kretanja tada mo\u017ee biti problem. Ali <strong>ne pani\u010darite, u nastavku \u0107emo raspraviti o tome kako se nositi s izgovorima.<\/strong>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">1. Ne smaraj me s vje\u017ebanjem, nemam vremena za to<\/h3>\n\n\n\n<p>Kada bi negdje postojala ultimativna knjiga izgovora, lako bi mogla imati samo jednu stranicu s re\u010denicom &#8211; nemam vremena. I dok vi nemate vremena, sigurno postoji netko u va\u0161oj okolini tko uspijeva oko 10 puta vi\u0161e od vas. Tada se s pravom osje\u0107ate kao astronauti iz filma Interstellar koji su sletjeli na planet na kojem 1 sat zna\u010di 10 godina na Zemlji.   <strong>Me\u0111utim, ostaje \u010dinjenica da dan svakog Zemljanina ima 24 sata. Razlika u onome u \u010demu uspijevamo, a u \u010demu ne, obi\u010dno je u prioritetima i upravljanju vremenom.  <\/strong>Svatko ima razli\u010dite odgovornosti, ali to ni\u0161ta ne mijenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, ne mo\u017eete sve sti\u0107i, ali kada ka\u017eemo da nemamo vremena za vje\u017ebanje, \u010desto je to samo na\u0161a uobi\u010dajena rutinska izjava pomo\u0107u koje u na\u0161 \u017eivot ne \u017eelimo pustiti nikakvog novog uljeza u obliku vje\u017ebanja. Ipak, ovo reme\u0107enje rutine ne mora preokrenuti na\u0161 \u017eivot naglava\u010dke. Iako vje\u017ebanje uz posao mo\u017ee biti izazovno, ponekad je dovoljno <strong>razmisliti o tome kako provodimo svoje uobi\u010dajene dane nakon posla i \u0161to bi se tu moglo napraviti druga\u010dije.<\/strong>    <\/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=\"36229,36358,50959,107725\" ><\/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 is-style-h3\">Mogu\u0107i razlozi nedostatka vremena za vje\u017ebanje<\/h4>\n\n\n\n<p>Zato si postavite pitanja o tome koliko vremena provodite, naprimjer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gledaju\u0107i TV iz navike<\/li>\n\n\n\n<li>besciljno <a href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skrolaju\u0107i<\/strong><\/a> dru\u0161tvenim mre\u017eama<\/li>\n\n\n\n<li>\u010ditaju\u0107i komentare na internetu<\/li>\n\n\n\n<li>bave\u0107i se tu\u0111im \u017eivotima umjesto svojim vlastitim<\/li>\n\n\n\n<li>odugovla\u010denjem <\/li>\n\n\n\n<li>sjedenjem u barovima\/kafi\u0107ima<\/li>\n\n\n\n<li>pretjeranim razmi\u0161ljanjem<\/li>\n\n\n\n<li>perfekcionizmom u nebitnim stvarima (npr. odabir filtera za fotografiju)<\/li>\n\n\n\n<li>planiranjem koje nije popra\u0107eno djelovanjem<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na vama je da procijenite jesu li ove aktivnosti gubljenje vremena, ali ako gledamo na to s aspekta u\u010dinkovitosti, neke od njih bi se mogle barem skratiti, ako ne i eliminirati. I mogli biste se iznenaditi <strong>koliko se slobodnog vremena odjednom pojavljuje u va\u0161em danu s novim na\u010dinom upravljanja vremenom.<\/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 is-style-h3\">Upravljanje vremenom i vje\u017ebanje<\/h4>\n\n\n\n<p>Ako samo promi\u0161ljanje nije dovoljno, slobodno poku\u0161ajte ovo nekoliko dana:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Uzmite papir, dnevnik ili kalendar<\/strong> na svojem mobitelu i zapisujte sve \u0161to radite svaki dan. Ili nekoliko glavnih dijelova dana (posao, hrana, slobodne aktivnosti, vrijeme provedeno na mobitelu) ili napravite sa\u017eetak svega \u010dak i u redovitim intervalima, npr. svaki sat  <\/li>\n\n\n\n<li><strong>vrednujte svoje rezultate<\/strong> i poku\u0161ajte se usredoto\u010diti na mikro kradljivce vremena (skrolanje, opetovano provjeravanje mobitela, e-po\u0161te, razdoblja prekida rada, zurenje u zid, nekoliko minuta TV hipnoze) <\/li>\n\n\n\n<li><strong>poku\u0161ajte razmisliti o tome koje su aktivnosti u danu bile neplanirane<\/strong> ili su vam oduzele vi\u0161e vremena nego \u0161to je primjereno i gdje ste stvorili vremenski prozor tijekom kojeg ste mogli ne\u0161to u\u010diniti za sebe, npr. pro\u0161etati 10 minuta. Idealni trenuci su i oni dok kuhate ve\u010deru ili tijekom pauze s reklamama dok gledate film, kada mo\u017eete napraviti, primjerice, 20 \u010du\u010dnjeva. <\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi ili bilo koji drugi trening ne mora trajati sat vremena, lako mo\u017eete <strong>pro\u0161etati 10 minuta, presko\u010diti u\u017ee 20 puta, pro\u0161etati po sobi 5 minuta ili napraviti 10 \u010du\u010dnjeva.<\/strong> Ovaj trening od par minuta mo\u017ee sutra postati trening od 20 minuta, a postupno biste mogli do\u0107i do punopravnog treninga.<\/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.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-1124x749.jpg\" alt=\"Upravljanje vremenom i vje\u017ebanje\" class=\"wp-image-734132\" title=\"Upravljanje vremenom i vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h2\">2. Trebat \u0107e vam vje\u010dnost da se vide neki rezultati<\/h3>\n\n\n\n<p>Razmi\u0161ljati o <a href=\"https:\/\/gymbeam.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tijelima Supermana ili Wonder Woman<\/strong><\/a> prije nego \u0161to ste uop\u0107e po\u010deli je u najmanju ruku vrlo smjelo. Ne\u0107u lagati kada ka\u017eem da rad na takvim figurama iziskuje godine napornog rada, <a href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>samodisciplinu<\/strong><\/a> i trud na svim frontama, od <a href=\"https:\/\/gymbeam.hr\/blog\/upute-i-preporuke\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prehrane<\/strong><\/a> preko treninga sve do <a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oporavka<\/strong><\/a><strong>.<\/strong> Odustanimo za sada od ove ideje i umjesto toga usredoto\u010dimo se na \u010dinjenicu da vrijeme potrebno da bi se vidjelie <strong>prvi rezultati ne mora biti toliko dugo da vas obeshrabri odmah u startu<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cinjenica je da <strong>rast mi\u0161i\u0107a po\u010dinje ve\u0107 s prvim treningom, a sa svakim sljede\u0107im bit \u0107ete ja\u010di.<\/strong> Postoji dobro poznati koncept takozvanih po\u010detni\u010dkih dobitaka na mi\u0161i\u0107ima, koji ka\u017ee da <strong>po\u010detnici isprve do\u017eivljavaju relativno brzo pove\u0107anje mi\u0161i\u0107ne mase i snage.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako mo\u017ee potrajati nekoliko tjedana da bi bile vidljive prve vizualne promjene, <strong>mo\u017eete pratiti napredak u snazi od treninga do treninga.<\/strong> To \u0107e vam prakti\u010dki odmah re\u0107i da ste na pravom putu. Dakle, nema potrebe brinuti se da \u0107e \u010dekanje na rezultate trajati vje\u010dno. To, naprotiv, obi\u010dno zahtijeva beskrajno planiranje bez prelaska na djelovanje.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/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\">3. Ne \u017eelim se ubijati od treninga sat vremena u teretani<\/h3>\n\n\n\n<p>Budu\u0107i da su vam do sada kau\u010d i sjedila\u010dki na\u010din \u017eivota bili \u017eivotna sre\u0107a, razumljivo je da vas zbog same pomisli na sat vremena vje\u017ebanja u teretani oblije hladan znoj. Percipirana duljina jednog sata je relativna i dok s omiljenom serijom prili\u010dno brzo pro\u0111e, s utezima mo\u017ee biti obeshrabruju\u0107e, posebno za po\u010detnike.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga bi bilo dobro zaboraviti na tu ideju. <strong>\u010cak i mali koraci mogu imati veliki utjecaj i lako se mogu odvijati u va\u0161oj dnevnoj sobi bez stresa zbog novog okru\u017eja teretane. <\/strong>Za po\u010detak, samo trebate krenuti u akciju. Prvi koraci u treningu ne zahtijevaju  <strong>nikakvu posebnu opremu. Jedini kriterij za po\u010detak vje\u017ebanja u nedostatku vremena kod ku\u0107e je imati zdravo tijelo.  <\/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=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-1124x750.jpg\" alt=\"Rast mi\u0161i\u0107a po\u010dinje ve\u0107 s prvim treningom\" class=\"wp-image-734152\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tada lako mo\u017eete podnijeti, naprimjer, ovaj <a href=\"https:\/\/gymbeam.hr\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-minutni tabata trening<\/strong><\/a> koji \u0107e vam izvje\u017ebati cijelo tijelo. Najbolje od svega je \u0161to \u0107e vam ove vje\u017ebe oduzeti samo zanemarivu koli\u010dinu vremena od dana, nakon \u010dega vam <strong>jo\u0161 uvijek preostaje 23 sata i 48 minuta<\/strong> za sve ostalo. Kao inspiracija poslu\u017eit \u0107e i mikrotreninzi (poput po\u010detnog plana vje\u017ebanja za po\u010detnike) koje mo\u017eete raditi, naprimjer, tijekom pauze za TV reklame.   <\/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\">Vje\u017ebanje za zaposlene ljude<\/h3>\n\n\n\n<p>Ako nemate vremena, va\u0161 plan treninga mo\u017ee izgledati ovako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>jednostavna \u0161etnja od 10 minuta <\/strong><\/li>\n\n\n\n<li><strong>20 \u010du\u010dnjeva <\/strong><\/li>\n\n\n\n<li><strong>15-minutno istezanje <\/strong><\/li>\n\n\n\n<li><strong>20-minutni ples<\/strong><\/li>\n\n\n\n<li><strong>10 preskakanja u\u017eeta<\/strong><\/li>\n\n\n\n<li><strong>15 minuta na traci za tr\u010danje<\/strong><\/li>\n\n\n\n<li><strong>bilo kakvo dodatno kretanje u usporedbi s dnevnom rutinom<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">Mikro-radnje koje \u0107e vas dovesti do kretanja<\/h4>\n\n\n\n<p>Sam trening se tako\u0111er mo\u017ee podijeliti na pametne mikro-radnje, od kojih vas svaka vodi korak dalje. Primjeri uklju\u010duju:  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pripremite <a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sportsku odje\u0107u<\/strong><\/a> kraj svog kreveta dan ranije<\/li>\n\n\n\n<li>Ujutro obucite odje\u0107u za vje\u017ebanje (lak\u0161e je kada je ve\u0107 imate pripremljenu)<\/li>\n\n\n\n<li>Pustite 1 <a href=\"https:\/\/gymbeam.hr\/blog\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivacijsku pjesmu<\/strong><\/a> i kre\u0107ite se u mjestu (lak\u0161e je kad ve\u0107 imate sportsku odje\u0107u na sebi)<\/li>\n\n\n\n<li>Postavite prostirku (lak\u0161e je kad ste se prethodno zagrijali)<\/li>\n\n\n\n<li>Namjestite tajmer na 2 minute i bavite se bilo kakvom aktivno\u0161\u0107u: disanje, rotacije ramena, podizanja ruku, podizanja nogu, \u010du\u010dnjevi itd.)<\/li>\n\n\n\n<li>Nakon 2 minute ste gotovi, a ako mo\u017eete napraviti jo\u0161 1, 2, 3, 5 ili 10, to je samo vrlo izda\u0161an bonus.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zato \u0161to je BILO KAKVO DJELOVANJE VI\u0160E OD SAMOG PLANA!<\/strong> A puno zanimljive inspiracije za vje\u017ebe kod ku\u0107e mo\u017eete prona\u0107i u na\u0161oj blog sekciji, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/vjezbe-s-vlastitom-tezinom-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vje\u017ebe s vlastitom te\u017einom<\/strong><\/a><strong>.<\/strong> Zapamtite, \u0161to ste aktivniji tijekom dana, to \u0107e vam donijeti ve\u0107e rezultate. Opet, ne mislim na dvofazni trening u teretani, ve\u0107 na kori\u0161tenje trenutka i aktivne izbore. Primjer je da <strong>parkirate dalje od ulaza u trgova\u010dki centar ili koristite stepenice umjesto lifta.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Pomodoro tehnika<\/h3>\n\n\n\n<p>Takvi mikro-treninzi tako\u0111er se mogu izvrsno kombinirati s takozvanim Pomodoro tajmingom. Rije\u010d je o tehnici koja se temelji na podjeli zadataka <strong>na manje intervale od 25 minuta,<\/strong> odvojene pauzama od 5 minuta. Nakon svakog takvog intervala, odnosno pomodora, mo\u017eete napraviti 5 \u010du\u010dnjeva, pro\u0161etati dvori\u0161tem ili stanom ili se istegnuti. S pomodoro tajmingom mogu vam pomo\u0107i razne aplikacije koje \u0107e vas upozoriti kada je vrijeme za rad i kada dolazi pauza.    <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S vremenom biste mogli cijeniti \u010dlanke poput:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako napraviti u\u010dinkovit plan vje\u017ebanja kod ku\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n\n\n\n<li><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=\"noreferrer noopener\"><strong>Kako po\u010deti vje\u017ebati kod ku\u0107e i ustrajati u tome? Jednostavni savjeti koji \u0107e vam pomo\u0107i <\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak_Zelite_li_poceti_Ne_morate_cak_ni_zavrsiti_citanje_ovog_clanka\"><\/span>Zaklju\u010dak: \u017delite li po\u010deti? Ne morate \u010dak ni zavr\u0161iti \u010ditanje ovog \u010dlanka  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Savr\u0161eni po\u010detak je upravo sada,<\/strong> i oprostit \u0107u vam ako ne zavr\u0161ite ni \u010ditanje ovog \u010dlanka. Ali ozbiljno sada. Kad razmislite o tome koliko ste vremena ve\u0107 proveli planiraju\u0107i bez da ste djelovali, po\u010detak od 10 minuta je stvarno ma\u010dji ka\u0161alj u usporedbi s time.   <strong>Ne treba vam nikakav plan, samo napravite jedan korak naprijed. <\/strong>Svaka minuta je va\u017ena, na \u0161to s pravom mo\u017eete biti ponosni nakon dugotrajnog planiranja bez djelovanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danas je dan kada se doga\u0111a taj o\u010dekivani proboj, za koji \u0107e vam va\u0161e tijelo sutra biti zahvalno. Odmah \u0107e po\u010deti ubirati plodove kretanja, \u0161to \u0107e dovesti do <strong>pobolj\u0161ane ukupne kvalitete \u017eivota, i fizi\u010dke i mentalne kondicije.<\/strong> Dakle, \u0161to ka\u017eete? Ho\u0107ete li sada ustati? Napraviti svoj prvi \u010du\u010danj? Probati napraviti 5 sklekova? \u0160to god odabrali &#8211; \u010destitamo, <strong>upravo ste po\u010deli!<\/strong>     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i pomogao vam da kona\u010dno krenete u akciju, bili bismo vam zahvalni ako biste ove savjete podijelili sa svojim prijateljima. A jo\u0161 bismo vi\u0161e voljeli pro\u010ditati va\u0161e komentare o tome kako se osje\u0107ate nakon \u0161to ste kona\u010dno prona\u0161li vremena i zavr\u0161ili sa svojim prvim treninzima.  <\/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\/fitness-odjeca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSportswear\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>Nemate vremena za vje\u017ebanje? U dana\u0161njem \u010dlanku uvjerit \u0107emo vas da svi mogu prona\u0107i nekoliko minuta da bi se posvetili fizi\u010dkoj aktivnosti. I mo\u017eda \u0107ete se iznenaditi koliko je to u kona\u010dnici bilo lako i koliko je prednosti donijelo u va\u0161 \u017eivot.   <\/p>\n","protected":false},"author":120,"featured_media":734202,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6488,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-trening-doma-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>Kako po\u010deti vje\u017ebati kad nemate vremena? 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