{"id":10231,"date":"2019-05-03T21:15:03","date_gmt":"2019-05-03T19:15:03","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=10231"},"modified":"2019-10-31T13:29:05","modified_gmt":"2019-10-31T11:29:05","slug":"fitnes-pravila-sta-treba-da-radite-pre-tokom-posle-treninga","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/fitnes-pravila-sta-treba-da-radite-pre-tokom-posle-treninga\/","title":{"rendered":"Fitnes pravila: \u0160ta treba da radite pre, tokom i posle treninga?"},"content":{"rendered":"

\"\"Za najbolje rezultate ve\u017ebanja nije neophodno samo trenirati, ve\u0107 se akcenat stavlja na aktivnosti pre i nakon <\/strong>odra\u0111enog treninga. Dok dolazak u teretanu predstavlja najve\u0107u prepreku, ipak i kada to savladate, postoji mnogo na\u010dina na koje mo\u017eete maksimizirati rezultate ve\u017ebanja.<\/p>\n

U nastavku testa pro\u010ditajte savete koji preporu\u010duju svetski poznati treneri, a ti\u010du se aktivnosti pre, tokom i nakon treninga. <\/strong>Pridr\u017eavajte ih se, pa rezultati ne\u0107e izostati:<\/p>\n

 <\/p>\n

PRE TRENINGA:<\/u><\/strong><\/h3>\n

 <\/p>\n

#1 Dobro se naspavajte<\/strong><\/p>\n

 <\/p>\n

Kada ste u dubokom snu, va\u0161e telo se na ovaj ili onaj na\u010din oporavlja. Svi delovi tela imaju velike benefite od adekvatnog sna, uklju\u010duju\u0107i i va\u0161 mi\u0161i\u0107ni sistem. Sedam sati je minimum koji morate pru\u017eiti va\u0161em organizmu i tako se ose\u0107ati odmorno narednog dana. To isto va\u017ei i za treninge, bez obzira na njihov intenzitet.<\/p>\n

 <\/p>\n

#2 Imajte obroke na pravi na\u010din<\/strong><\/p>\n

 <\/p>\n

\"\"A to isti\u010de va\u017enost \u0161ta i kada jedete. <\/strong>Do dva sata pred trening je preporu\u010dljivo da konzumirate hranu. Va\u0161em telu (bez obzira bili ili ne na odre\u0111enom re\u017eimu ishrane) je potrebna energija, a nju dobija kroz pravilan unos ugljenih hidrata. Ako ne preferirate obilne obroke pre treninga, makar uklju\u010dite u\u017eine u svoju rutinu.<\/p>\n

 <\/p>\n

#3 Nikako ne preska\u010dite zagrevanje<\/strong><\/p>\n

 <\/p>\n

Od presudne je va\u017enosti da pripremite svoje telo za trening koji je pred vama. Dinami\u010dko zagrevanje pove\u0107ava temperaturu va\u0161eg tela, olak\u0161ava cirkulaciju, smanjuje rizik od povreda i priprema ga za predstoje\u0107i napor. Samo zagrevanje ne mora da bude komplikovano da bi bilo efikasno. Tr\u010danje na traci, bicikl ili nordijsko skijanje su sasvim dovoljni da pokrenete va\u0161 organizam.<\/p>\n

 <\/p>\n

TOKOM TRENINGA:<\/u><\/strong><\/h3>\n

 <\/p>\n

#1 Posvetite se treningu na pravi na\u010din<\/strong><\/p>\n

 <\/p>\n

Ovo zna\u010di da ukoliko ste odredili sat vremena za trening, neka taj trening bude efikasan i kvalitetan. Neophodne su vam slu\u0161alice i dobra muzika? Spremite je unapred. Umom i telom budite koncentrisani na ve\u017ebe, radite ih pravilno, a rezultati \u0107e se ubrzo manifestovati. Ignori\u0161ite poruke i pozive, ostavite ih za kasnije i ve\u017ebajte na pravi na\u010din.<\/p>\n

 <\/p>\n

#2 Di\u0161ite<\/strong><\/p>\n

 <\/p>\n

\"\"Di\u0161ite u sinhronizaciji sa treningom. Da li ste zapravo svesni svojih obrazaca disanja? Tokom bilo koje ve\u017ebe koja zahteva ve\u0107i napor, udi\u0161ite kada podi\u017eete te\u017einu i izdi\u0161ite kada je spu\u0161tate. Tokom d\u017eoginga, na primer, preporu\u010duje se da dva puta udi\u0161ete kroz nos i dva puta izdi\u0161ete kroz nos. Male promene u va\u0161em disanju \u0107e zna\u010dajno uticati na kvalitet va\u0161eg treninga.<\/p>\n

 <\/p>\n

#3 Pove\u017eite va\u0161 um i mi\u0161i\u0107e<\/strong><\/p>\n

 <\/p>\n

Nije nikakva spiritualisti\u010dka metoda, ve\u0107 proverena studija koja pokazuje da postoji zna\u010dajna relacija izme\u0111u na\u0161eg uma i tela. Kada radite odre\u0111enu grupu mi\u0161i\u0107a, va\u0161 mozak je usredsre\u0111en da pokret dobro uradi. Mo\u017eete \u010dak koristiti i tehnike vizuelizacije kako biste sebi pomogli da savladate vi\u0161e izazovnih ve\u017ebi ili ve\u0107a optere\u0107enja.<\/p>\n

 <\/p>\n

NAKON ZAVR\u0160ENOG TRENINGA:<\/u><\/strong><\/h3>\n

 <\/p>\n

#1 Obavezno istezanje<\/strong><\/p>\n

 <\/p>\n

Ono \u0161to je zagrevanje pre, to je istezanje nakon zavr\u0161enog treninga. Opustite se i di\u0161ite. Vreme koje izdvojite da opustite telo um pomo\u0107i \u0107e vam da maksimalno pove\u0107ate rezultate treninga na du\u017ee staze. Odaberite najbolji na\u010din istezanja, tako da do potencijalnih povreda ne\u0107e ni do\u0107i.<\/p>\n

 <\/p>\n

#2 Pratite progres<\/strong><\/p>\n

 <\/p>\n

\"\"I to revnosno. Koje ste ve\u017ebe, ponavljanja, te\u017eine i udaljenosti napravili? Napravite podsetnik na to koji deo treninga ste bez problema savladali, a koji vam te\u0161ko ide. Vo\u0111enje fitnes dnevnika je odli\u010dan podsetnik na to kada vam je potrebno malo motivacije.<\/p>\n

 <\/p>\n

#3 Uzimajte pravo \u2019\u2019gorivo\u2019\u2019<\/strong><\/p>\n

 <\/p>\n

Ne preska\u010dite ovaj deo \u010dak i kada niste gladni i kada \u017eurite na posao. Ni\u0161ta ne\u0107ete posti\u0107i izgladnjivanjem, a najbolji na\u010din jeste uzimanje hrane i pi\u0107a koje sadr\u017ei dovoljnu koli\u010dinu proteina, jer \u0107ete ubrzo osetiti glad. Banane, orasi, pa \u010dak i \u010dokoladno mleko mogu obnoviti va\u0161e mi\u0161i\u0107e i pomo\u0107i njihovom rastu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Za najbolje rezultate ve\u017ebanja nije neophodno samo trenirati, ve\u0107 se akcenat stavlja na aktivnosti pre i nakon odra\u0111enog treninga. Dok dolazak u teretanu predstavlja najve\u0107u prepreku, ipak i kada to savladate, postoji mnogo na\u010dina na koje mo\u017eete maksimizirati rezultate ve\u017ebanja. U nastavku testa pro\u010ditajte savete koji preporu\u010duju svetski poznati treneri, a ti\u010du se aktivnosti pre, […]<\/p>\n","protected":false},"author":2,"featured_media":10132,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nFitnes pravila: \u0160ta treba da radite pre, tokom i posle treninga? | Fitpass<\/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:\/\/fitpass.rs\/blog\/fitnes-pravila-sta-treba-da-radite-pre-tokom-posle-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitnes pravila: \u0160ta treba da radite pre, tokom i posle treninga? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Za najbolje rezultate ve\u017ebanja nije neophodno samo trenirati, ve\u0107 se akcenat stavlja na aktivnosti pre i nakon odra\u0111enog treninga. Dok dolazak u teretanu predstavlja najve\u0107u prepreku, ipak i kada to savladate, postoji mnogo na\u010dina na koje mo\u017eete maksimizirati rezultate ve\u017ebanja. 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