{"id":10359,"date":"2019-06-27T14:24:59","date_gmt":"2019-06-27T12:24:59","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=10359"},"modified":"2019-06-27T14:24:59","modified_gmt":"2019-06-27T12:24:59","slug":"ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/","title":{"rendered":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite!"},"content":{"rendered":"
\"\"
\u0160ta je ono u \u010demu gre\u0161ite nakon treninga?<\/figcaption><\/figure>\n

Situacija u kojoj ste se sigurno prona\u0161li je slede\u0107a: odradili ste kvalitetan trening, ulo\u017eili vreme u ve\u017ebe zbog kojih se ose\u0107ate dobro, ali ste ipak umorni i iscrpljeni. Poslednja stvar koju \u017eelite da uradite nakon teretane jeste da ugrozite svoje rezultate. Na\u017ealost, izbegavanje lo\u0161ih navika nakon ve\u017ebanja predstavlja veliki izazov \u0161to mo\u017ee znatno ugroziti va\u0161 definisan cilj treniranja. Ukoliko trenirate sa va\u0161om FitPass karticom<\/a>, sigurno ste isplanirali koji treninzi \u0107e vam biti primarni, a koje prati striktna disciplina.<\/p>\n

 <\/p>\n

U nastavku teksta pro\u010ditajte koje su to aktivnosti<\/strong> koje biste morali da izbegavate ukoliko \u017eelite da postignete zacrtane rezultate:<\/p>\n

 <\/p>\n

#1 Izbegavanje hrane<\/strong><\/h3>\n

 <\/p>\n

Ova aktivnost je i te kako rasprostranjena me\u0111u ve\u017eba\u010dima koji mani\u010dno poku\u0161avaju da izgube te\u017einu.<\/p>\n

\"\"Prvo, va\u017eno je priznati da, ako niste zaista gladni, mo\u017eda vam ne\u0107e trebati u\u017eina ili obrok nakon treninga ukoliko ste imali lagan \u010das joge\/pilatesa ili ste imali umerenu \u0161etnju. Me\u0111utim, du\u017ei ili intenzivniji trening (vi\u0161e od 90 minuta) obi\u010dno zahteva u\u017einu ili \u2019\u2019ja\u010di\u2019\u2019 obrok nakon treninga. Kako se trajanje i intenzitet va\u0161ih ve\u017ebi pove\u0107ava, tako se i va\u0161a potreba za gorivom poja\u010dava nakon treninga. Va\u0161em telu su potrebna dva makronutrijenta: ugljeni hidrati i proteini. <\/strong>Oni obnavljaju va\u0161u zalihu glikogena, <\/strong>jer on ne samo da poma\u017ee da dobijete energiju potrebnu za va\u0161 slede\u0107i trening, ve\u0107 i poma\u017ee u oporavljanju mi\u0161i\u0107a.<\/p>\n

Tako\u0111e, istra\u017eivanja pokazuju da je va\u0161 ukupan dnevni unos proteina va\u017ean. Iz perspektive gubitka te\u017eine, preskakanje obroka nakon treninga mo\u017ee u\u0161tedeti kalorije u kratkom roku, ali rizikujete da se prejedete kada glad po\u010dne. <\/strong>Umesto toga, napravite hranljivi proteinski \u0161ejk ili popijte \u010da\u0161u \u010dokoladnog mleka.<\/p>\n

\n

#2 Prejedanje<\/strong><\/h3>\n

 <\/p>\n

\"\"
Jedno veliko NE prejedanju<\/figcaption><\/figure>\n

”Sa one strane duge” nalaze se i ve\u017eba\u010di koji unose previ\u0161e kalorija nakon treninga. Odre\u0111en procenat ljudi pose\u017ee sa proteinima bez da shvate koliko \u0161e\u0107era mo\u017ee da se na\u0111e u njima. Redovno prejedanje nakon treninga mo\u017ee dovesti do pove\u0107anja te\u017eine tokom vremena.<\/strong> Vodite ra\u010duna o tome da proteinski \u0161ejkovi sadr\u017ee \u0161to manje kalorija, a da dodate \u0161e\u0107ere (barovi i sokovi) svedete na minimum.<\/p>\n

\n

#3 (Ne)istezanje<\/strong><\/h3>\n

 <\/p>\n

\"\"
Istezanje kao najbitnija aktivnost nakon treninga<\/figcaption><\/figure>\n

Izbegavanje ili potpuno zaboravljanje istezanja nakon treninga mo\u017ee zna\u010dajno da pove\u0107a rizik od povreda, bolove u mi\u0161i\u0107ima, kao i smanjenu pokretljivost i fleksibilnost. Nakon treninga, mi\u0161i\u0107i su jo\u0161 uvek topli i pod naporom, stoga iskoristite to stanje da ih istegnete kako biste obezbedili zdrav protok krvi i cirkulisanje hranljivih materija. \u010cak i 5-10 minuta istezanja mo\u017ee napraviti veliku razliku. <\/strong>Istra\u017eivanja su pokazala da je nedostatak vremena <\/strong>razlog broj 1 zbog \u010dega ve\u017eba\u010di preska\u010du istezanje.<\/p>\n

Prona\u0111ite vreme za ovu aktivnost, dvostruko \u0107e vam se vratiti.<\/p>\n","protected":false},"excerpt":{"rendered":"

Situacija u kojoj ste se sigurno prona\u0161li je slede\u0107a: odradili ste kvalitetan trening, ulo\u017eili vreme u ve\u017ebe zbog kojih se ose\u0107ate dobro, ali ste ipak umorni i iscrpljeni. Poslednja stvar koju \u017eelite da uradite nakon teretane jeste da ugrozite svoje rezultate. Na\u017ealost, izbegavanje lo\u0161ih navika nakon ve\u017ebanja predstavlja veliki izazov \u0161to mo\u017ee znatno ugroziti va\u0161 […]<\/p>\n","protected":false},"author":2,"featured_media":10362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nOvo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | 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\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Situacija u kojoj ste se sigurno prona\u0161li je slede\u0107a: odradili ste kvalitetan trening, ulo\u017eili vreme u ve\u017ebe zbog kojih se ose\u0107ate dobro, ali ste ipak umorni i iscrpljeni. Poslednja stvar koju \u017eelite da uradite nakon teretane jeste da ugrozite svoje rezultate. Na\u017ealost, izbegavanje lo\u0161ih navika nakon ve\u017ebanja predstavlja veliki izazov \u0161to mo\u017ee znatno ugroziti va\u0161 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-27T12:24:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/06\/Naslovna-fotografija.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite!\",\"datePublished\":\"2019-06-27T12:24:59+00:00\",\"dateModified\":\"2019-06-27T12:24:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\"},\"wordCount\":545,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Trening\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\",\"name\":\"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | Fitpass\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#website\"},\"datePublished\":\"2019-06-27T12:24:59+00:00\",\"dateModified\":\"2019-06-27T12:24:59+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/fitpass.rs\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#website\",\"url\":\"https:\/\/fitpass.rs\/blog\/\",\"name\":\"Fitpass\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/fitpass.rs\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\",\"name\":\"FitPass\",\"url\":\"https:\/\/fitpass.rs\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg\",\"contentUrl\":\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg\",\"width\":500,\"height\":500,\"caption\":\"FitPass\"},\"image\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/FitPass.rs\/\",\"https:\/\/www.instagram.com\/fitpass.srbija\/\",\"https:\/\/www.linkedin.com\/company\/fitpass-group\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\",\"name\":\"Fit Pass\",\"sameAs\":[\"http:\/\/fitpass.rs\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | Fitpass","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/","og_locale":"en_US","og_type":"article","og_title":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | Fitpass","og_description":"Situacija u kojoj ste se sigurno prona\u0161li je slede\u0107a: odradili ste kvalitetan trening, ulo\u017eili vreme u ve\u017ebe zbog kojih se ose\u0107ate dobro, ali ste ipak umorni i iscrpljeni. Poslednja stvar koju \u017eelite da uradite nakon teretane jeste da ugrozite svoje rezultate. Na\u017ealost, izbegavanje lo\u0161ih navika nakon ve\u017ebanja predstavlja veliki izazov \u0161to mo\u017ee znatno ugroziti va\u0161 […]","og_url":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/","og_site_name":"Fitpass","article_publisher":"https:\/\/www.facebook.com\/FitPass.rs\/","article_published_time":"2019-06-27T12:24:59+00:00","og_image":[{"width":960,"height":640,"url":"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/06\/Naslovna-fotografija.jpg","type":"image\/jpeg"}],"author":"Fit Pass","twitter_misc":{"Written by":"Fit Pass","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#article","isPartOf":{"@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/"},"author":{"name":"Fit Pass","@id":"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8"},"headline":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite!","datePublished":"2019-06-27T12:24:59+00:00","dateModified":"2019-06-27T12:24:59+00:00","mainEntityOfPage":{"@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/"},"wordCount":545,"commentCount":2,"publisher":{"@id":"https:\/\/fitpass.rs\/blog\/#organization"},"articleSection":["Trening"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/","url":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/","name":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite! | Fitpass","isPartOf":{"@id":"https:\/\/fitpass.rs\/blog\/#website"},"datePublished":"2019-06-27T12:24:59+00:00","dateModified":"2019-06-27T12:24:59+00:00","breadcrumb":{"@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/fitpass.rs\/blog\/ovo-su-tri-najcesce-greske-koje-vezbaci-prave-nakon-treninga-uspesno-ih-eliminisite\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/fitpass.rs\/blog\/"},{"@type":"ListItem","position":2,"name":"Ovo su tri NAJ\u010cE\u0160\u0106E gre\u0161ke koje ve\u017eba\u010di prave nakon treninga! Uspe\u0161no ih elimini\u0161ite!"}]},{"@type":"WebSite","@id":"https:\/\/fitpass.rs\/blog\/#website","url":"https:\/\/fitpass.rs\/blog\/","name":"Fitpass","description":"","publisher":{"@id":"https:\/\/fitpass.rs\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/fitpass.rs\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/fitpass.rs\/blog\/#organization","name":"FitPass","url":"https:\/\/fitpass.rs\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg","contentUrl":"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2022\/11\/fpBlogbg.jpg","width":500,"height":500,"caption":"FitPass"},"image":{"@id":"https:\/\/fitpass.rs\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/FitPass.rs\/","https:\/\/www.instagram.com\/fitpass.srbija\/","https:\/\/www.linkedin.com\/company\/fitpass-group"]},{"@type":"Person","@id":"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8","name":"Fit Pass","sameAs":["http:\/\/fitpass.rs"]}]}},"_links":{"self":[{"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/posts\/10359"}],"collection":[{"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/comments?post=10359"}],"version-history":[{"count":10,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/posts\/10359\/revisions"}],"predecessor-version":[{"id":10429,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/posts\/10359\/revisions\/10429"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/media\/10362"}],"wp:attachment":[{"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/media?parent=10359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/categories?post=10359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitpass.rs\/blog\/wp-json\/wp\/v2\/tags?post=10359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}