{"id":11618,"date":"2020-01-23T10:47:28","date_gmt":"2020-01-23T08:47:28","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11618"},"modified":"2020-01-24T11:47:44","modified_gmt":"2020-01-24T09:47:44","slug":"koji-su-glavni-neprijatelji-misicne-mase-kako-ih-pobediti","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/koji-su-glavni-neprijatelji-misicne-mase-kako-ih-pobediti\/","title":{"rendered":"Koji su glavni neprijatelji mi\u0161i\u0107ne mase? Kako ih pobediti?"},"content":{"rendered":"<p style=\"text-align: justify;\">\u010cesto predanost nekom cilju mo\u017ee da predstavlja nedostatak. Pogotovo ako pri\u010damo o segmentu treniranja. <strong>Preteniranost <\/strong>nije stran pojam, ve\u0107 segment koji je i te kako prisutan u fitnes zajednici, ali se o njemu malo zna. Ova pojava je \u010desta i kod rekreativaca i kod profesionalaca. \u010cak i svim fitnes entuzijastima, koji samo \u017eele da poprave kondiciju ili u manjoj meri smanje vi\u0161ak kilograma desi se ova faza pretreniranosti koji mo\u017ee zna\u010dajno da uspori va\u0161 progres. U nastavku mo\u017eete saznati <strong>koje gre\u0161ke <\/strong>dovode do ovog stanja, a koje su fatalne:<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#1 Prekomerno treniranje<\/strong><\/h3>\n<p><strong>\u00a0<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-11511 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3-1280x853.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/3.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ljudsko telo ima svoja ograni\u010denja jer mu je potrebno odre\u0111eno vreme da se oporavi od treninga. <strong>Prekomerno treniranje<\/strong> nije izraz koji se isklju\u010divo koristi za vi\u0161ak ve\u017ebanja i umor \u2013 to je zapravo telesno stanje sa merljivim karakteristikama. Va\u0161 metabolizam, sposobnost razvoja mi\u0161i\u0107a i telesna temperatura su naru\u0161eni. Postoje na\u010dini kako da ovo preduhitrite:<\/p>\n<ul>\n<li>Odmor, odmor i samo odmor (ovo se najvi\u0161e odnosi na momenat pauze izme\u0111u treninga);<\/li>\n<li>Omogu\u0107ite telu da se u potpunosti oporavite pre nego \u0161to se vratite na treninge.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><strong>#2 Previ\u0161e kardia<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">I profesionalci i rekreativci koriste intenzivne kardio ve\u017ebe kako bi \u2018\u2019istro\u0161ili\u2019\u2019 vi\u0161ak masno\u0107a. Kardio ve\u017ebe su idealne za kontrolu te\u017eine jer brzo smanjujete nakupljene masno\u0107e, pokre\u0107ete metabolizam zbog \u010dega \u0107ete tro\u0161iti vi\u0161e kalorija tokom vremena kada ne ve\u017ebate, <strong>ali<\/strong> <strong>kardio ve\u017ebe ne grade mi\u0161i\u0107nu masu. <\/strong>Ba\u0161 suprotno, preterivanje u treninzima izdr\u017eljivosti smanjuje mi\u0161i\u0107nu masu. Za ve\u0107inu bodiblidera 30-45 minuta od 3 do 5 puta nedeljno je puno u smislu kardio ve\u017ebi. Vi\u0161e od toga \u0107e vas dovesti do stanja iscrpljenosti.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#3 Nedostatak glikogena<\/strong><\/h3>\n<p><strong>\u00a0<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-11482 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920-300x190.jpg\" alt=\"\" width=\"300\" height=\"190\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920-300x190.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920-768x486.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920-1280x809.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920-750x474.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/12\/pancake-1984716_1920.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Zalihe mi\u0161i\u0107nog glikogena u va\u0161em organizmu mo\u017eete iscrpeti tokom jednog ili dva te\u0161ka treninga, pogotovo ako se fokusirate na kardio treninge. <strong>Glikogen<\/strong> je zapravo zaliha ugljenih hidrata iz hrane i predstavlja primarni izvor energije za trening. Do iscrpljivanja dolazi kada imate intenzivan trening i ne jedete dovoljno ugljenih hidrata kako biste nadoknadili potro\u0161enu energiju. Glikogen je tako\u0111e primarni izvor energije za mozak i nervni sistem jer je njemu potrebno gorivo, a bez glikogena mentalno se umarate i nemate energije za funkcionisanje.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>#4 Preterivanje sa dijetom<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Premala koli\u010dina ugljenih hidrata nije jedina gre\u0161ka u dijetama. Unos premalog broja kalorija tako\u0111e mo\u017ee predstavljati problem. Telu je potrebna adekvatna koli\u010dina hrane, ne samo u ulozi goriva, ve\u0107 i za izgradnju i odr\u017eavanje mi\u0161i\u0107ne mase. Ako ono nema odre\u0111enu koli\u010dinu nutrijenata, uklju\u010duju\u0107i aminokiseline, vitamine i minerale, va\u0161a muskulatura, raspolo\u017eenje i nivo energije mogu biti naru\u0161eni. Imajte na umu da \u0161to je dijeta ekstremnija, ve\u0107a je verovatno\u0107a da \u0107ete izgubiti mi\u0161i\u0107nu masu zajedno sa mastima.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>ZAKLJU\u010cAK:<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Do\u0107i do \u017eeljenih rezultata \u010desto predstavlja izazov. Imajte na umu da je za razvoj lepog, a pre svega zdravog tela neophodno da isto \u0161titite od potencijalnih posledica zbog prethodno navedenih uzroka. Ukoliko kao saveznika imate svoju FitPass karticu, svaki trening \u0107e predstavljati zadovoljstvo i dodatna motivacjia za ostvarivanjem cilja u ve\u017ebanju.<\/p>\n<hr \/>\n<p style=\"text-align: justify;\"><em>Apsolutnom posve\u0107eno\u0161\u0107u i motivacijom, sve gre\u0161ke se mogu prevideti i ispraviti. Kvalitetne ve\u017ebe za ruke mogu vam pokazati i treneri\u00a0<\/em><a href=\"https:\/\/fitpass.rs\/objekat\/the-classic-gym\" target=\"_blank\" rel=\"noopener noreferrer\"><em><strong>The Classic Gym<\/strong><\/em><\/a><em>\u00a0u Novom Sadu \u2013 jedinstvenog mesta koji pru\u017ea dobrodo\u0161licu svim profesionalcima i rekreativcima. U zavisnosti od godina, pola, volje i stanja kondicije, ljubazno i profesionalno osoblje ovog objekta \u0107e vam u pomo\u0107i u realizaciji va\u0161ih zacrtanih ciljeva.<\/em><\/p>\n<p><em>Tekst je autorskog karaktera, preuzet sa bloga o ishrani, treninzima i suplementaciji\u00a0Ogistra Nutrition.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010cesto predanost nekom cilju mo\u017ee da predstavlja nedostatak. Pogotovo ako pri\u010damo o segmentu treniranja. Preteniranost nije stran pojam, ve\u0107 segment koji je i te kako prisutan u fitnes zajednici, ali se o njemu malo zna. Ova pojava je \u010desta i kod rekreativaca i kod profesionalaca. \u010cak i svim fitnes entuzijastima, koji samo \u017eele da poprave [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koji su glavni neprijatelji mi\u0161i\u0107ne mase? Kako ih pobediti? | 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\/koji-su-glavni-neprijatelji-misicne-mase-kako-ih-pobediti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koji su glavni neprijatelji mi\u0161i\u0107ne mase? Kako ih pobediti? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"\u010cesto predanost nekom cilju mo\u017ee da predstavlja nedostatak. Pogotovo ako pri\u010damo o segmentu treniranja. Preteniranost nije stran pojam, ve\u0107 segment koji je i te kako prisutan u fitnes zajednici, ali se o njemu malo zna. 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