{"id":12766,"date":"2020-08-28T10:00:14","date_gmt":"2020-08-28T08:00:14","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12766"},"modified":"2023-05-30T09:30:50","modified_gmt":"2023-05-30T07:30:50","slug":"pocetni-srednji-napredni-nivoi-vezbanja-za-maksimalne-efekte","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/pocetni-srednji-napredni-nivoi-vezbanja-za-maksimalne-efekte\/","title":{"rendered":"Po\u010detni, srednji i napredni nivoi ve\u017ebanja za maksimalne efekte"},"content":{"rendered":"\n<p><span style=\"font-weight: 400;\">Ako ste novi ve\u017eba\u010d ili poku\u0161avate da se vratite u formu, izazov je napraviti idealni plan. Pravi raspored treninga zavisi od mnogo faktora &#8211; \u017eivotne dobi, koli\u010dine kondicije, dodatnih ograni\u010denja\u2026<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>Vrste ve\u017ebi koje su nam potrebne<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Bez obzira da li vam je cilj smr\u0161ati, oja\u010dati, do\u0107i u bolju formu, ili sve navedeno, tri su glavne komponente dobrog programa ve\u017ebanja:<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><b><i>Kardio ve\u017ebe:<\/i><\/b><\/h4>\n\n\n\n<figure class=\"wp-block-image alignright\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM-300x200.jpg\" alt=\"\" class=\"wp-image-12770\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/the-female-athlete-training-hard-in-the-gym-fitnes-KABZLDM.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Kardio mo\u017ee biti svaka aktivnost koja vam ubrzava rad srca, od hodanja, tr\u010danja do vo\u017enje bicikla. Bez obzira na ve\u017ebe, neophodno je zagrevati se na kardio spravama 5 do 10 minuta.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><b><i>Trening snage:<\/i><\/b><\/h4>\n\n\n\n<figure class=\"wp-block-image alignright\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2-300x200.jpg\" alt=\"\" class=\"wp-image-12771\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/strength-training-in-gym-HJ3B7R2.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">U po\u010detku ne morate puno vremena provoditi u treniranju sa tegovima, ali morate ih podi\u0107i. Mi\u0161i\u0107i postaju ja\u010di \u0161to se vi\u0161e optere\u0107uju, a \u0161to je ve\u0107i mi\u0161i\u0107 ve\u0107a je i koli\u010dina kalorija koju sagorevate \u0161to poma\u017ee u smanjenju kilograma.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><b><i>Trening fleksibilnosti:&nbsp;<\/i><\/b><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Morate pove\u0107avati fleksibilnost kako biste pro\u0161li kroz \u010ditav raspon pokreta koji je neophodan za ve\u017ebu. <\/span><a href=\"https:\/\/fitpass.rs\/blog\/2020\/08\/20\/10-vaznih-razloga-za-redovno-istezanje\/\"><span style=\"font-weight: 400;\">Istezanje<\/span><\/a><span style=\"font-weight: 400;\"> spre\u010dava povrde i ubrzava oporavak mi\u0161i\u0107a. Neki ljudi vole da izaberu dan za ovaj tip treninga, ali ovo nije neophodno. Dovoljno je uvrstiti istezanje u svaki drugi trening.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image alignright\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"139\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF-300x139.jpg\" alt=\"\" class=\"wp-image-12772\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF-300x139.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF-768x355.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF-750x347.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/flexible-girl-making-yoga-cobra-pose-on-mat-free-s-V365MCF.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Neki ve\u017eba\u010di vole zasebne dane za razli\u010dita ve\u017ebanja, ali svi ovi tipovi se mogu kombinovati u jednom odlasku u teretanu. Me\u0111utim, dobro je unapred odrediti nedeljni plan kako biste dobili \u0161to bolje efekte.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Na po\u010detku odredite nivo kondicije kako biste znali u koju grupu spadate, a nakon toga pro\u010ditajte na\u0161e predloge na osnovu kojih mo\u017eete implementirati sopstveni plan ve\u017ebanja.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><b>Po\u010detni nivo:<\/b><\/h4>\n\n\n\n<ul>\n<li><span style=\"font-weight: 400;\">Zapo\u010dnite jednostavnim <a href=\"https:\/\/fitpass.rs\/blog\/kardio-trening-u-teretani\/\">kardio treningom<\/a>, a zatim nastavite sa treningom snage koji afektuje celo telo. Ukoliko vam bude previ\u0161e, vratite se na kardio i samo ovaj tip ve\u017ebanja radite neko vreme.\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Odmarajte se i oporavi\u0107ete se br\u017ee. Normalno je da kad \u010dovek krene u novu aktivnost, da mi\u0161i\u0107i zabole, ali ukoliko slede\u0107i dan ne mo\u017eete da se pomerite, to je znak da ste preterali.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Tipi\u010dni programi za po\u010detnike uklju\u010duju dva do tri dana kardio treninga i dva do tri dana treninga snage. Ovi treninzi se mogu ukombinovati, tako da vam ne treba pet dana, ve\u0107 tri.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ve\u0107ina po\u010detnika ima umereni intenzitet ve\u017ebanja koji je sasvim dovoljan. Nivo intenziteta se meri testovima, ali recimo ukoliko mo\u017eete voditi zadihani razgovor tokom ve\u017ebanja, onda ste na umerenom nivou.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Ne zaboravite da svaki trening zapo\u010dnete sa kardiom, a zavr\u0161ite ve\u017ebama fleksibilnosti (istezanje)<\/span><\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><b><i>Predlog plana za po\u010detni nivo:<\/i><\/b><\/h5>\n\n\n\n<p><span style=\"font-weight: 400;\">Ponedeljak: Kardio<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Utorak: <\/span><a href=\"https:\/\/fitpass.rs\/blog\/2020\/08\/19\/10-full-body-treninga-za-najbolje-rezultate\/\"><span style=\"font-weight: 400;\">Full-body tening<\/span><\/a><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Sreda: Odmor ili joga\/istezanje<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u010cetvrtak: Kardio<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Petak: Full-body<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Subota: Odmor ili lagani kardio<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nedelja: Odmor<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><b>Srednji nivo:<\/b><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Ukoliko ve\u017ebate najmanje tri meseca redovno, onda ste najverovatnije u ovoj kategoriji. Ukoliko je va\u0161 cilj mr\u0161avljenje, treba da podignete minute za kardio.<\/span><\/p>\n\n\n\n<ul>\n<li><span style=\"font-weight: 400;\">Ovo je pravo vreme da probate intervalne treninge (<\/span><a href=\"https:\/\/fitpass.rs\/blog\/2016\/11\/14\/sta-je-metabolicki-trening-i-cemu-sluzi\/\"><span style=\"font-weight: 400;\">HIIT trening<\/span><\/a><span style=\"font-weight: 400;\">) jednom ili dva puta nedeljno.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ne \u0161tedite ni na treningu snage. To je jedan od najboljih treninga jer pove\u0107ava mi\u0161i\u0107e i skida kalorije.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Kad smo kod njih, potrebno je pmnije pratiti unos kalorija. Manje kalorija unosite od koli\u010dine sagorenih treningom, pa \u0107e se rezultati sami pokazati.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Mo\u017eete raditi kardio i trening snage istog dana. Nije toliko bitno koji radite prvo, bitno je da razmi\u0161ljate o svom telu i na\u0111ete idelanu kombinaciju ba\u0161 za vas.<\/span><\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\"><b><i>Predlog plana za srednji nivo:<\/i><\/b><\/h5>\n\n\n\n<p><span style=\"font-weight: 400;\">Ponedeljak: 30-ominutni kardio, trening za gorni deo tela, istezanje<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Utorak: 45-ominutni intervalni trening, trening za trup (stomak, le\u0111a), istezanje<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Sreda: 30-ominutni laganiji kardio, trening za donji deo tela i istezanje istog<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u010cetvrtak: Odmor ili lagana joga<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Petak: Full-body trening ili kru\u017eni trening<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Subota: Kardio<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nedelja: Odmor<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em><strong>Napredni nivo:&nbsp;<\/strong><\/em><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Ukoliko redovno ve\u017ebate nekoliko meseci i radite razli\u010dite tipove ve\u017ebi, dolazite u ovu kategoriju:<\/span><\/p>\n\n\n\n<ul>\n<li><span style=\"font-weight: 400;\">Miksujte ve\u017ebe kako bi vam i dalje bilo interesantno. Kao napredni ve\u017eba\u010d, dovoljno poznajete i sprave i na\u010dine ve\u017ebanja i ne dozvolite da vam manjka izazova.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Mo\u017eete kardio trening u\u010diniti jo\u0161 izazovnijim. Mo\u017eete kombinovati kru\u017ene treninge sa HIIt treningom i na taj na\u010din pove\u0107ati potro\u0161ene kalorije i snagu.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Odmor je u ovoj fazi jako bitan. Prevelika koli\u010dina intenzivnih treninga bez dovoljnog odmora mo\u017ee dovesti do povreda ili burnout-a.<\/span><\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\"><b><i>Predlog plana za napredni nivo:<\/i><\/b><\/h5>\n\n\n\n<p><span style=\"font-weight: 400;\">Ponedeljak: Grudi, ramena i triceps, HIIT trening<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Utorak: Trening snage za donji deo tela i trup<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Sreda: Le\u0111a i biceps, kardio<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u010cetvrtak: Odmor ili lagana joga\/istezanje<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Petak: Ful-body trening<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Subota: HIIT trening<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nedelja: Odmor<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Imajte na umu da su ovo samo predlozi i da svako od nas treba prilagoditi trening po svom na\u010dinu \u017eivota ili dnevnoj rutini. Me\u0111utim, \u0161ta god izabrali, <\/span><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarina<\/span><\/a><span style=\"font-weight: 400;\"> vam nudi funkcionalnu i lokalnu raznovrsnost sportskih objekata, tako da vam nikad ni\u0161ta mimo sopstvene volje i motivacije ne\u0107e manjkati.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ako ste novi ve\u017eba\u010d ili poku\u0161avate da se vratite u formu, izazov je napraviti idealni plan. Pravi raspored treninga zavisi od mnogo faktora &#8211; \u017eivotne dobi, koli\u010dine kondicije, dodatnih ograni\u010denja\u2026 Vrste ve\u017ebi koje su nam potrebne Bez obzira da li vam je cilj smr\u0161ati, oja\u010dati, do\u0107i u bolju formu, ili sve navedeno, tri su glavne [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Po\u010detni, srednji i napredni nivoi ve\u017ebanja za maksimalne efekte | 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\/pocetni-srednji-napredni-nivoi-vezbanja-za-maksimalne-efekte\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Po\u010detni, srednji i napredni nivoi ve\u017ebanja za maksimalne efekte | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ako ste novi ve\u017eba\u010d ili poku\u0161avate da se vratite u formu, izazov je napraviti idealni plan. 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