{"id":68658,"date":"2013-03-05T18:07:29","date_gmt":"2013-03-05T17:07:29","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=68658"},"modified":"2013-03-05T18:07:29","modified_gmt":"2013-03-05T17:07:29","slug":"poznati-treneri-razdvojili-zablude-i-istine-o-vjezbanju","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/poznati-treneri-razdvojili-zablude-i-istine-o-vjezbanju\/","title":{"rendered":"Poznati treneri razdvojili zablude i istine o vje\u017ebanju"},"content":{"rendered":"

\"\"<\/a>Trbu\u0161njacima se dolazi do plo\u010dica na trbuhu? Ako \u017eene di\u017eu utege dobit \u0107e mu\u0161kobanjaste mi\u0161i\u0107e? Je li istezanje uvijek dobra ideja? Pro\u010ditajte kako poznati treneri poja\u0161njavaju zablude o vje\u017ebanju.<\/strong><\/p>\n

Jennifer Burke, trenerica u lancu Crunch gym, West Hollywood, Kalifornija, ka\u017ee da mnoge \u017eene jo\u0161 uvijek misle da \u0107e im trening s utezima stvoriti prevelike mi\u0161i\u0107e i da \u0107e izgledati mu\u0161kobanjasto. ‘Ako ne unose dodatne kalorije i dodatke testosterona, nema \u0161anse da se taj strah obistini’, rekla je Burke.<\/p>\n

‘Kad vide da tijelo dobija duge i lijepe mi\u0161i\u0107e, te o\u010dvrsne, imaju vi\u0161e povjerenja, pa im mogu dodavati te\u017ee utege i sprave’, rekla je.<\/p>\n

Iz ameri\u010dkog Centra za kontrolu i prevenciju bolesti (CDC) preporu\u010duju da se odrasle osobe uklju\u010de u aktivnosti koje ja\u010daju mi\u0161i\u0107e nogu, bokova, le\u0111a, trbuha, ramena i ruku najmanje dva dana u nedjelji.<\/p>\n

Mnogi misle da su<\/a> za gubljenje ve\u0107eg broja kilograma najva\u017enije kardio vje\u017ebe, no najbolje je dodati i vje\u017ebe izdr\u017eljivosti, odnosno vje\u017ebe pod optere\u0107enjem. Rezultati \u0107e biti bolji i do\u0107i \u0107e br\u017ee jer radite na mi\u0161i\u0107nom tkivu koje izgara vi\u0161e kalorija na du\u017ee staze.<\/p>\n

Nije va\u017ena samo te\u017eina<\/strong><\/p>\n

I iako je istina da su mi\u0161i\u0107i te\u017ei od masno\u0107e, bitno je imati na umu da je mi\u0161i\u0107no tkivo kompaktnije. To zna\u010di da su dva, tri kilograma mi\u0161i\u0107a veli\u010dine \u0161ake, dok je ista te\u017eina masnog tkiva veli\u010dine podlaktica.<\/p>\n

Br\u017ee ili sporije?<\/strong><\/p>\n

Zabluda je i da je vje\u017ebanje na kardio spravama djelotvornije ako su postavke na spravi na ni\u017eem intenzitetu. ‘To je nije istina. Ako poja\u010date intenzitet, sagorjet \u0107ete vi\u0161e kalorija’, rekla je Burke.<\/p>\n

Stru\u010dnjaci iz CDC-a ka\u017eu da je minuta vrlo \u017eustrog treninga jednaka naporu od dvije minute umjerenog intenziteta.
\n
\nPrevelike ambicije<\/strong><\/p>\n

Stephanie Huckabee, instruktor fitnesa iz Ju\u017ene Karoline, smatra da ljudi koji misle da je va\u017eno vje\u017ebati svaki dan pripremaju teren za neuspjeh. ‘Klijentima ka\u017eem da mogu o\u010dekivati dane kad ne\u0107e vje\u017ebati. To se zove biti realan’, rekao je Huckabee.<\/p>\n

Problemati\u010dna podru\u010dja<\/strong><\/p>\n

Huckabee isti\u010de jo\u0161 jednu zabludu \u2013 da je mogu\u0107e izgubiti samo masno\u0107u s ciljanog podru\u010dja. ‘Kad sam \u017eelio smanjiti salo oko trbuha, morao sam izvoditi cjelokupni kondicijski program kako bih smanjio sve masno tkivo. Kardio trening \u0107e sagorjeti salo posvuda. Nakon toga trebate vje\u017ebati mi\u0161i\u0107ne grupe uz pomo\u0107 treninga izdr\u017eljivosti.’<\/p>\n

Trenerica Burke dodaje da je jedan od ve\u0107ih mitova da trbu\u0161njaci tope trbu\u0161no salo. ‘Plo\u010dice na trbuhu se posti\u017eu u kuhinji’, objasnila je dodav\u0161i da se ni najbolje oblikovani trbu\u0161ni mi\u0161i\u0107i ne mogu vidjeti ispod naslaga sala koje se gube smanjenim unosom kalorija.<\/p>\n

Istezanje nije uvijek dobra ideja<\/strong><\/p>\n

Moira Merrithew, Merrithew Health & Fitness, Toronto, ka\u017ee da je jo\u0161 jedna ra\u0161irena zabluda vezana uz istezanje. ‘Za neke je sporta\u0161e istezanje prije tr\u010danja mo\u017eda najgore \u0161to mogu u\u010diniti’, rekla je.<\/p>\n

‘Jednostavno ne postoje stroga pravila. Pilates je dobar za plesa\u010de jer mobilizira zglobove. No, nije za sve i uvijek’, dodala je.<\/p>\n

Mi\u0161i\u0107i se ne pretvaraju u salo, a ni obrnuto<\/strong><\/p>\n

Mi\u0161i\u0107i se nikad ne pretvaraju u salo, \u010dak ni kod onih koji samo le\u017ee i jedu. Ono \u0161to se doga\u0111a je da gube mi\u0161i\u0107no tkivo, a dobivaju masno. Jednako je i kad vje\u017ebamo. Mo\u017eemo sagorjeti masno tkivo, a istovremeno dobijamo mi\u0161i\u0107e. Mi\u0161i\u0107i i masno tkivo imaju razli\u010diti tip \u0107elija. O\u010dekivati da se jedno pretvori u drugo je kao da o\u010dekujete da se kru\u0161ke pretvore u jabuke.<\/p>\n

Ne pretjerujte s vodom<\/strong><\/p>\n

Vje\u017ebate li, trebate unositi dovoljno vode, ali ne treba pretjerivati. Unos previ\u0161e vode mo\u017ee rezultovati stanjem poznatim kao hiponatremija, kod kojeg dolazi do neravnote\u017ee vode i soli. To je poznato i kao trovanje vodom te mo\u017ee biti vrlo opasno.<\/p>\n

(Cafe)<\/p>\n","protected":false},"excerpt":{"rendered":"

Trbu\u0161njacima se dolazi do plo\u010dica na trbuhu? Ako \u017eene di\u017eu utege dobit \u0107e mu\u0161kobanjaste mi\u0161i\u0107e? Je li istezanje uvijek dobra ideja? Pro\u010ditajte kako poznati treneri poja\u0161njavaju zablude o vje\u017ebanju. Jennifer Burke, trenerica u lancu Crunch gym, West Hollywood, Kalifornija, ka\u017ee da mnoge \u017eene jo\u0161 uvijek misle da \u0107e im trening s utezima stvoriti prevelike mi\u0161i\u0107e […]<\/p>\n","protected":false},"author":13,"featured_media":68659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[807],"tags":[],"class_list":{"0":"post-68658","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zivot"},"yoast_head":"\nPoznati treneri razdvojili zablude i istine o vje\u017ebanju<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandzakpress.net\/arhiva\/poznati-treneri-razdvojili-zablude-i-istine-o-vjezbanju\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Poznati treneri razdvojili zablude i istine o vje\u017ebanju\" \/>\n<meta property=\"og:description\" content=\"Trbu\u0161njacima se dolazi do plo\u010dica na trbuhu? Ako \u017eene di\u017eu utege dobit \u0107e mu\u0161kobanjaste mi\u0161i\u0107e? Je li istezanje uvijek dobra ideja? Pro\u010ditajte kako poznati treneri poja\u0161njavaju zablude o vje\u017ebanju. Jennifer Burke, trenerica u lancu Crunch gym, West Hollywood, Kalifornija, ka\u017ee da mnoge \u017eene jo\u0161 uvijek misle da \u0107e im trening s utezima stvoriti prevelike mi\u0161i\u0107e […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sandzakpress.net\/arhiva\/poznati-treneri-razdvojili-zablude-i-istine-o-vjezbanju\/\" \/>\n<meta property=\"og:site_name\" content=\"Sand\u017eak PRESS\" \/>\n<meta property=\"article:published_time\" content=\"2013-03-05T17:07:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/03\/slika.php_.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"616\" \/>\n\t<meta property=\"og:image:height\" content=\"338\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta 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