{"id":12942,"date":"2020-09-17T16:29:17","date_gmt":"2020-09-17T14:29:17","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12942"},"modified":"2020-09-17T16:29:17","modified_gmt":"2020-09-17T14:29:17","slug":"10-najcescih-mitova-o-vezbanju","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/10-najcescih-mitova-o-vezbanju\/","title":{"rendered":"10 naj\u010de\u0161\u0107ih mitova o ve\u017ebanju"},"content":{"rendered":"

Mnogo je saveta i preporuka kada govorimo o aktivnom na\u010dinu \u017eivota, ali pokazalo se da \u010desto isplivaju ba\u0161 oni koji su neta\u010dni. Poznati njujor\u0161ki trener Majk Vejdenbah, re\u0161io je tome da stane na kraj i napisao knjigu \u201c101 mit o fitnesu\u201d, a mi vam predstavljamo 10 naj\u010de\u0161\u0107ih.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Ve\u017ebanje mo\u017ee izbrisati lo\u0161e navike u ishrani<\/b><\/h3>\n

\"\"<\/a>Ovo je na\u017ealost sveprisutan mit. Ne mo\u017eete jesti lo\u0161u hranu i neutralisati to ve\u017ebanjem. Ishrana mora biti pod kontrolom. Oko 80% va\u0161eg izgleda zavisi isklju\u010divo od namirnica koje unosite.\u00a0<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

<\/h3>\n

\u017delim samo definiciju<\/b><\/h3>\n

Sve \u010de\u0161\u0107e \u010dujemo \u017eene koje ka\u017eu da \u017eele samo da defini\u0161u mi\u0161i\u0107e, ali to je pogre\u0161an na\u010din gledanja. Mo\u017eete izgubiti samo masno\u0107u jer su mi\u0161i\u0107i ve\u0107 definisani ina\u010de ne biste mogli da se kre\u0107ete. Oni samo nisu vidljivi zbog sloja masti koja ih pokriva. Kod ovog mita va\u017eno je definisanje na\u010dina ishrane, a onda treninzi snage sa 85% potencijala svake mi\u0161i\u0107ne grupe.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

<\/h3>\n

\u017denama su potrebne druga\u010dije ve\u017ebe od mu\u0161karaca<\/b><\/h3>\n

\"\"<\/a>Uprkos knjigama o vezama koje ka\u017eu druga\u010dije, kada je re\u010d o fitnesu i mu\u0161karci i \u017eene su sa iste planete. Oba pola imaju istu telesnu strukturu, ali razli\u010ditu hormonsku \u0161minku \u0161to doprinosi razlikama u mi\u0161i\u0107noj snazi, ali ne i u tipovima ve\u017ebi. Mu\u0161karci se vi\u0161e fokusiraju na grudi, ramena i ruke, a \u017eene na gluteus i noge, \u0161to govori da oba pola zanemaruju jednu polovinu tela.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

\u017dene bi trebalo da rade sa manjim te\u017einama i vi\u0161e ponavljanja od mu\u0161karaca<\/b><\/h3>\n

Ovaj mit je vrlo rasprostranjen jer se \u017eene brinu da \u0107e prevelikim te\u017einama posti\u0107i prenapumpanost mi\u0161i\u0107a. Me\u0111utim, \u017eenski hormonalni sklop to ne dozvoljava, tako da bez hemijske pomo\u0107i \u017eena nikad ne\u0107e posti\u0107i prenapumpanost mi\u0161i\u0107a pukim ve\u017ebanjem. Preporu\u010dlivo je raditi izme\u0111u 6 i 8 ponavljanja sa te\u017einom koja nam predstavlja izazov.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Treba da se iste\u017eemo pre ve\u017ebanja<\/b><\/h3>\n

\"\"<\/a>Istezanje je ne\u0161to \u0161to mnogi ljudi rade \u010disto jer su tako \u010duli da treba. Uobi\u010dajena je pretpostavka da ve\u017ebe istezanja produ\u017eavaju mi\u0161i\u0107 i poma\u017eu u spre\u010davanju povreda. Me\u0111utim, trener Vejdenbah isti\u010de da \u0107e se istezanjem oslabiti mi\u0161i\u0107 za 30%, a smanjena napetost mo\u017ee dovesti do povreda. On dalje savetuje da se pre treninga dobro zagrejemo kardio ve\u017ebama, a nakon treninga iste\u017eemo.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Mo\u017eemo smanjiti masne naslage samo na jednom mestu<\/b><\/h3>\n

Osloba\u0111anje sala samo sa jednog mesta nije mogu\u0107e. Bez obzira koliko trbu\u0161njaka uradite, ukoliko imate 20% masti u telu, nikad ne\u0107ete imati vidljive trbu\u0161ne mi\u0161i\u0107e. Da biste brzo smr\u0161ali, mora\u0107ete da sagorite vi\u0161e kalorija intenzivnim ve\u017ebama poput \u010du\u010dnjeva, mrtvog dizanja, plenkova… dok se dr\u017eite stroge dijete.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Sagorevamo masti samo kad imamo ciljani puls<\/b><\/h3>\n

\"\"<\/a>Iako kardio oprema poseduje grafikone koji navode na ciljani puls za sagorevanje masti, na\u0161e telo je previ\u0161e slo\u017eeno da bi to bilo apsolutno ta\u010dno. Jedino vreme kada sagorevamo isklju\u010divo masti je dok spavamo, a tad ih ne sagorevamo dovoljno, jer, eto, spavamo. Intervalni treninzi, s druge strane, daju najbolje rezultate za skidanje masnih naslaga.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Sagore\u0107u vi\u0161e masnih naslaga na prazan stomak<\/b><\/h3>\n

Ovo je pogre\u0161an pristup jer ve\u017ebanje na prazan stomak sagoreva mi\u0161i\u0107e, tako da je bitno pre ve\u017ebanja da unesemo dovoljno hranljivih sastojaka. O tome smo pisali nedavno u temi <\/span>\u0160ta jesti pre treninga?<\/span><\/a><\/p>\n

 <\/p>\n

<\/h3>\n

\u0160ejkovi su odli\u010dni za mr\u0161avljenje<\/b><\/h3>\n

\"\"<\/a>Na\u017ealost, ovo je neta\u010dno jer ve\u0107ina predstavlja kombinaciju jeftinih proteina, \u0161e\u0107era, vitamina i sredstava za bojenje. Daleko od toga da su svi su\u0161tinski lo\u0161i, ali ne\u0107e vas zasititi. Izvorne namirnice imaju vi\u0161e vlakana i zauzimaju ve\u0107u koli\u010dinu \u017eeluca zbog \u010dega se ose\u0107amo zadovoljno. Tako\u0111e, zahtevaju vi\u0161e rada pri varenju, pa se koristi vi\u0161e energije i ubrzava metabolizam. Ukoliko morate da ih pijete, preporu\u010duje se vrhunski protein surutke i dodavanje masti poput ora\u0161astih plodova kako bi se pove\u0107ala sitost.<\/span><\/p>\n

 <\/p>\n

<\/h3>\n

Jedite samo belance, a ne \u017eumance<\/b><\/h3>\n

\u017dumanca ve\u0107 dugo trpe ogovaranja navodno jer pove\u0107avaju holesterol. Me\u0111utim, ni\u0161ta vam ne\u0107e \u0161koditi \u017eumance sem ako ne pridodajte jajima i slaninicu i pr\u017eite na puteru ili toni ulja. S druge strane, jedno istra\u017eivanje Univerziteta u Konektikatu ka\u017ee da upravo \u017eumance smanjuje lo\u0161 holesterol. Ono sadr\u017ei ve\u0107inu vitamina i minerala u jajetu plus polovinu proteina. To dalje dovodi do toga da, ukoliko doru\u010dkujete samo belanca koja gotovo ne sadr\u017ee masti uop\u0161te, uzrokujete skok insulina i \u017eelje za hranom, kao i promenu energije tokom dana.<\/span><\/p>\n

 <\/p>\n

\u010citajte <\/span>FitPass blog<\/span><\/a> za svakodnevne nove savete o zdravoj ishrani i novim trendovima u fitnesu, a <\/span>FitPass \u010dlanarinu<\/span><\/a> koristite za najbolju kombinaciju ve\u017ebanja ba\u0161 po va\u0161oj meri.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Mnogo je saveta i preporuka kada govorimo o aktivnom na\u010dinu \u017eivota, ali pokazalo se da \u010desto isplivaju ba\u0161 oni koji su neta\u010dni. Poznati njujor\u0161ki trener Majk Vejdenbah, re\u0161io je tome da stane na kraj i napisao knjigu \u201c101 mit o fitnesu\u201d, a mi vam predstavljamo 10 naj\u010de\u0161\u0107ih.   Ve\u017ebanje mo\u017ee izbrisati lo\u0161e navike u ishrani […]<\/p>\n","protected":false},"author":2,"featured_media":12951,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\n10 naj\u010de\u0161\u0107ih mitova o ve\u017ebanju | 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\/10-najcescih-mitova-o-vezbanju\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 naj\u010de\u0161\u0107ih mitova o ve\u017ebanju | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Mnogo je saveta i preporuka kada govorimo o aktivnom na\u010dinu \u017eivota, ali pokazalo se da \u010desto isplivaju ba\u0161 oni koji su neta\u010dni. Poznati njujor\u0161ki trener Majk Vejdenbah, re\u0161io je tome da stane na kraj i napisao knjigu \u201c101 mit o fitnesu\u201d, a mi vam predstavljamo 10 naj\u010de\u0161\u0107ih.   Ve\u017ebanje mo\u017ee izbrisati lo\u0161e navike u ishrani […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/10-najcescih-mitova-o-vezbanju\/\" \/>\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=\"2020-09-17T14:29:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/weights-in-a-gym-4WL2MR9.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1020\" \/>\n\t<meta property=\"og:image:height\" content=\"680\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" 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