{"id":12413,"date":"2020-07-29T16:28:31","date_gmt":"2020-07-29T14:28:31","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12413"},"modified":"2020-07-29T16:28:31","modified_gmt":"2020-07-29T14:28:31","slug":"5-nacina-da-skinemo-slauf","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/5-nacina-da-skinemo-slauf\/","title":{"rendered":"5 na\u010dina da skinemo &#8220;\u0161lauf&#8221;?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Mesto gde masti mo\u017eda i najdu\u017ee istrajavaju je takozvani <\/span><b><i>\u0161lauf<\/i><\/b><span style=\"font-weight: 400;\">, odnosno naslage na krajevima struka iznad bokova.<\/span><\/p>\n<p>Ako ste ikad poku\u0161ali da izgubite salo sa struka, znate koliko to mo\u017ee biti frustriraju\u0107e. Upravo iz tog razloga postoje mnogi \u201csaveti\u201d na koji se na\u010din najbr\u017ee re\u0161iti masnih naslaga sa stomaka i struka.<\/p>\n<p>Istina je, na\u017ealost, takva da je izvo\u0111enje svih tih brzopoteznih ve\u017ebi &#8211; gubljenje vremena. Studije nam kazuju da ve\u017ebe kojima se afektira ta\u010dno mesto gubljenja sala, ne daju dovoljne rezultate.<\/p>\n<p>S druge strane, dobra vest je da mo\u017eemo uraditi nekoliko specifi\u010dnih stvari kako bismo izgubili masne naslage, bez ikakvih trikova.<\/p>\n<blockquote><p><span style=\"font-weight: 400;\">Prva ta\u010dka je fokus na skidanju ukupne telesne masti. To se posti\u017ee kombinacijom nekoliko mo\u0107nih metoda u jednom programu skidanja masti.<\/span><\/p><\/blockquote>\n<p><span style=\"font-weight: 400;\">Spremni?<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Ve\u017ebe visokog intenziteta<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-11219\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-1.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Iako nije mogu\u0107e smanjiti salo direktno iz \u201c\u0161alufa\u201d, mo\u017eemo izvoditi odre\u0111ene ve\u017ebe koji ujedno ubrzavaju metabolizam i skidaju masne naslage. Ovde se govori o HIIT treningu, odnosno treningu koji kombinuje ve\u017ebe visokog intenziteta sa ve\u017ebama niskog ili odmorom u ukupnom trajanju od 30 ili 40 minuta.<\/p>\n<p><span style=\"font-weight: 400;\">Dokazano je da je upravo HIIT trening najefikasnija ve\u017eba za skidanje masnih naslaga jer za najkra\u0107e vreme mo\u017eemo skinuti najvi\u0161e sala u odnosu na tradicionalne kardio ve\u017ebe.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jedan od vidova HIIT:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dinami\u010dno zagrevanje dva minuta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sprint 15 sekundi<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Odmor 60-90 sekundi<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ponavljanje 10 do 12 puta<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-9890 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/Fotka-3.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Kako dosti\u017eete ve\u0107u formu, tako smanjujete vreme odmora za 10 sekundi, a pove\u0107avate interval rada.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Imajte na umu da nije sam sprint neophodan za HIIT trening. Tu mo\u017ee do\u0107i u obzir i biciklizam, preskakanje konopca kao i kru\u017eni trening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cilj je da se ovaj trening radi 30 do 40 minuta dva do tri puta nedeljno, ne vi\u0161e.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Ishrana<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p>Na\u010din ishrane je jako bitan faktor kada pri\u010damo o gubljenju masti na struku i bokovima. Ukoliko unosimo vi\u0161e kalorija nego \u0161to potro\u0161imo, salo ostaje tu gde jeste.<\/p>\n<p><span style=\"font-weight: 400;\">Sto puta ponovljena \u010dinjenica je da ukoliko unosimo pogre\u0161nu (prera\u0111enu i bezvrednu) hranu, stimulisa\u0107emo hormone koji rade na skladi\u0161\u0107enju masti poput insulina, \u0161to dalje onemogu\u0107ava gubitak sala.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ono \u0161to treba da radimo je minimiziranje unosa prera\u0111ene hrane sa visokim procentom \u0161e\u0107era i \u017eitaricama koje sadr\u017ee gluten. Umesto toga, fokusirajmo se na konzumiranje celih, zrelih namirnica &#8211; nemasno meso, jaja, zdrave masti iz avokada, oraha i maslinovog ulja, riba, povr\u0107e, vo\u0107e\u2026<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Kombinovane ve\u017ebe<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p>Uporedo sa HIIT treningom, jo\u0161 jedan tip ve\u017ebanja nam mo\u017ee doneti rezultate &#8211; trening otpora koji uklju\u010duje velike mi\u0161i\u0107ne grupe.<\/p>\n<p><span style=\"font-weight: 400;\">Taj tip ve\u017ebi uklju\u010duje slo\u017eene pokrete koji ciljaju glavne mi\u0161i\u0107ne grupe, ali istovremeno zahvataju i gornji i donji deo tela. Klasi\u010dne kombinovane ve\u017ebe uklju\u010daju presu za \u010du\u010dnjeve, mrtvo dizanje, iskorake i ostalo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Na ovaj na\u010din se ja\u010da kontaktilni delovi mi\u0161i\u0107a i dolazi do njihovog maksimuma koji je odgovoran za bolji rast i bolji metabolizam samih mi\u0161i\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Ne\u0107ete verovati ali &#8211; Trbu\u0161njaci \ud83d\ude42<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-8316\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates-300x173.png\" alt=\"\" width=\"300\" height=\"173\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates-300x173.png 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates-768x444.png 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates-750x434.png 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/Naslovna-pilates.png 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Sad kad smo ubrzali potro\u0161nju kalorija HIIT treningom i kombinovanim ve\u017ebama, treba da po\u010demo da razmi\u0161ljamo o konkretnim ciljanim ve\u017ebama za same trbu\u0161njake.<\/p>\n<p><span style=\"font-weight: 400;\">Primeri za idealno afektiranje trbu\u0161nog dela su:<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b><i>Plank<\/i><\/b><\/h4>\n<p>&nbsp;<\/p>\n<p>Telo je u paralelnom polo\u017eaju sa podom, dok je te\u017eina ravnomerno raspore\u0111ena na laktovima koji su direktno ispod ramena. Bitno je da je telo pravo kao strela od glave do peta. Po\u010detnicima se ovaj izdr\u017eaj preporu\u010duje da rade 30 sekundi, a zatim da pre\u0111u na narednu ve\u017ebu.<\/p>\n<p>&nbsp;<\/p>\n<h4><b><i>Sklekovi na lopti<\/i><\/b><\/h4>\n<p>&nbsp;<\/p>\n<p>Sklekovi na pilates lopti su idealni ako se rade 6 do 8 ponavljanja, a nakon toga pre\u0111emo na narednu ve\u017ebu.<\/p>\n<p>&nbsp;<\/p>\n<h4><b><i>Mountain climb ili planinarenje<\/i><\/b><\/h4>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-12416\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/adult-man-training-abs-and-legs-doing-mountain-cli-YF2V7NA.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Stojimo u polo\u017eaju planka sa ispru\u017eenim rukama i povla\u010dimo naizmeni\u010dno kolena ka grudima. 10 do 15 ponavljanja je sasvim dovoljno za po\u010detak.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4><b><i>Plank sa podignutim nogama na lopti za pilates<\/i><\/b><\/h4>\n<p>&nbsp;<\/p>\n<p>Ova ve\u017eba se izvodi tako \u0161to se naizmeni\u010dno spu\u0161ta jedna, pa druga noga kako bi se lopta rotirala, a mi\u0161i\u0107i trbuha radili. Dovoljno je 12 do 15 ponavljanja.\u00a0<span style=\"font-weight: 400;\">Nakon poslednje ve\u017ebe, ponovite sve ispo\u010detka 2 do 3 puta.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Odmor<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/prvi-pasus-2.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-9442\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/prvi-pasus-2-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/prvi-pasus-2-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/prvi-pasus-2.jpg 510w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Verovali ili ne, odmor igra va\u017enu ulogu u odbacivanju masnih naslaga iz razloga \u0161to je ve\u017ebanje jako stresna aktivnost.\u00a0<span style=\"font-weight: 400;\">Previ\u0161e stresa, pak, mo\u017ee biti lo\u0161e po nas zbog prevelikog lu\u010denja kortizola.\u00a0<\/span><span style=\"font-weight: 400;\">Optimalan je bar jedan dan odmora nedeljno kako bi se telo oporavilo.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><span style=\"font-weight: 400;\">Pristup aktivnom \u017eivotu je najbolji recept, ustvari. Mogu\u0107e je da \u0107ete prvo primetiti gubljenje masnih naslaga na drugim delovima tela, pa tek onda na \u201c\u0161laufu\u201d, ali ovakvim pristupom \u0107ete se i njega osloboditi. Kontinuirana aktivnost poput one koju nudi <\/span><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarina<\/span><\/a><span style=\"font-weight: 400;\">, idealna je polazna ta\u010dka, pa uz zdravu i raznovrsnu ishranu i dobar odmor mo\u017eete kona\u010dno \u201c\u0161laufu\u201d re\u0107i zbogom.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mesto gde masti mo\u017eda i najdu\u017ee istrajavaju je takozvani \u0161lauf, odnosno naslage na krajevima struka iznad bokova. Ako ste ikad poku\u0161ali da izgubite salo sa struka, znate koliko to mo\u017ee biti frustriraju\u0107e. Upravo iz tog razloga postoje mnogi \u201csaveti\u201d na koji se na\u010din najbr\u017ee re\u0161iti masnih naslaga sa stomaka i struka. Istina je, na\u017ealost, takva [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 na\u010dina da skinemo &quot;\u0161lauf&quot;? | 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\/5-nacina-da-skinemo-slauf\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 na\u010dina da skinemo &quot;\u0161lauf&quot;? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Mesto gde masti mo\u017eda i najdu\u017ee istrajavaju je takozvani \u0161lauf, odnosno naslage na krajevima struka iznad bokova. Ako ste ikad poku\u0161ali da izgubite salo sa struka, znate koliko to mo\u017ee biti frustriraju\u0107e. Upravo iz tog razloga postoje mnogi \u201csaveti\u201d na koji se na\u010din najbr\u017ee re\u0161iti masnih naslaga sa stomaka i struka. 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