{"id":11669,"date":"2020-01-31T23:09:21","date_gmt":"2020-01-31T21:09:21","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11669"},"modified":"2020-02-02T23:45:25","modified_gmt":"2020-02-02T21:45:25","slug":"da-li-zaista-odmarate-kada-ne-trenirate","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/da-li-zaista-odmarate-kada-ne-trenirate\/","title":{"rendered":"Da li zaista odmarate kada ne trenirate?"},"content":{"rendered":"

Na\u010din na koji upravljate slobodnim danima mo\u017ee veoma da uti\u010de na va\u0161u sposobnost da gradite mi\u0161i\u0107e i postajete ja\u010di. Za posve\u0107enog ve\u017eba\u010da problem nije uzimanje slobodnog dana za odmor. Problem se krije u izbegavanju odmora.<\/strong><\/p>\n

Oni koji idu 6 do 7 puta u teretanu nedeljno sporije napreduju od onih koji idu 4 do 5 puta. I to je \u010dinjeni\u010dno stanje.<\/p>\n

 <\/p>\n

\n

To je dan za rast, ne slobodan dan.<\/em><\/strong><\/p>\n<\/blockquote>\n

 <\/p>\n

\"\"Kada uzmete slobodni dan za rast, vi zapravo gradite vi\u0161e mi\u0161i\u0107a, lak\u0161e popunjavate glikogenske rezerve i dopu\u0161tate da se nervni sistem vrati na stanje optimalnog rada. Ovo \u0107e vam pomo\u0107i da rastete br\u017ee, ali \u0107e tako\u0111e pove\u0107ati va\u0161e performanse na dan kada se vratite u teretanu. Istina je da va\u0161e telo ima ograni\u010dene resurse<\/strong>. Tokom dana za odmor posve\u0107ujte vi\u0161e resursa rastu i rehabilitaciji. Va\u0161 nervni, imuni i hormonalni sistem tako\u0111e se vra\u0107a u situaciju pogodnu za rast i performanse. “Dani za rast” \u010dine da rastete direktno tako \u0161to vam omogu\u0107avaju odmor.<\/p>\n

 <\/p>\n

Gre\u0161ke u ishrani<\/strong><\/h3>\n

 <\/p>\n

\"\"Ako \u017eelite da gradite mi\u0161i\u0107e i dobijate snagu \u0161to je vi\u0161e mogu\u0107e, trebalo bi da slobodne dane gledate kao dane kojima poku\u0161avate da uradite sve \u0161to mo\u017eete da biste maksimizirali rast i performanse, ne kao dane gde ne radite ni\u0161ta. Mislite o slobodnom vremenu kao investiciji.<\/strong><\/p>\n

Sa ovim na umu, \u0161ta bi bilo mudro uraditi po pitanju ishrane?<\/strong> Smanjiti hidrate i kalorije, ostavljaju\u0107i sebe sa mi\u0161i\u0107ima koji nisu potpuno obnovljeni glikogenom i ostavljaju\u0107i se u nemogu\u0107nosti da iskoristite anaboli\u010dke prednosti insulina? Ne! Uradite suprotno.<\/strong> Insulin<\/strong> je hormon sa najja\u010dim anaboli\u010dkim dejstvom u telu. On prekida katabolizam (razgradnju proteina ili otpadanje mi\u0161i\u0107a) i poja\u010dava anabolizam – sintezu proteina ili gradnju mi\u0161i\u0107a. Mi\u0161i\u0107i puni glikogena su sami po sebi anaboli\u010dki. Kao bonus, puniji mi\u0161i\u0107 je ja\u010di mi\u0161i\u0107.<\/p>\n

 <\/p>\n

Koliko treninga nedeljno je dovoljno?<\/strong><\/h3>\n

 <\/p>\n

\"\"Ve\u0107ina ljudi trenira 4 puta nedeljno. Za normalnu osobu 4 zahtevna (te\u017ea) treninga nedeljno je sve \u0161to treba da radite. Naravno, trenirati \u010de\u0161\u0107e je mogu\u0107e, ali bi zahtevalo oprezno i precizno kori\u0161\u0107enje dana treninga sa mnogo manjim nivoom stresa.<\/p>\n

Zlatno pravilo:<\/strong> izbegavajte dva dana za odmor uzastopce. Performanse imaju obi\u010daj da budu iste nakon dva dana odmora i kvalitet treninga uvek ispa\u0161ta. Zato evo najbolje opcije za 3 dana za rast i 4 treninga nedeljno:<\/p>\n

 <\/p>\n

* Ponedeljak:<\/strong> Trening<\/p>\n

* Utorak:<\/strong> Trening<\/p>\n

* Srda:<\/strong> Dan za rast<\/p>\n

* \u010cetvrtak<\/strong>: Dan Trening<\/p>\n

* Petak:<\/strong> Dan za rast<\/p>\n

* Subota:<\/strong> Trening<\/p>\n

* Nedelja:<\/strong> Dan za rast<\/p>\n

 <\/p>\n

Trenirajte pametno. Odmarajte ja\u010de.<\/strong><\/h3>\n
\n

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>The Classic Gym<\/em><\/strong><\/a>\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

Tekst je autorskog karaktera, preuzet sa bloga o ishrani, treninzima i suplementaciji\u00a0Ogistra Nutrition.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Na\u010din na koji upravljate slobodnim danima mo\u017ee veoma da uti\u010de na va\u0161u sposobnost da gradite mi\u0161i\u0107e i postajete ja\u010di. Za posve\u0107enog ve\u017eba\u010da problem nije uzimanje slobodnog dana za odmor. Problem se krije u izbegavanju odmora. Oni koji idu 6 do 7 puta u teretanu nedeljno sporije napreduju od onih koji idu 4 do 5 puta. […]<\/p>\n","protected":false},"author":2,"featured_media":11670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nDa li zaista odmarate kada ne trenirate? | 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\/da-li-zaista-odmarate-kada-ne-trenirate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Da li zaista odmarate kada ne trenirate? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Na\u010din na koji upravljate slobodnim danima mo\u017ee veoma da uti\u010de na va\u0161u sposobnost da gradite mi\u0161i\u0107e i postajete ja\u010di. 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