{"id":13737,"date":"2021-07-02T14:13:12","date_gmt":"2021-07-02T12:13:12","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13737"},"modified":"2021-07-02T14:13:12","modified_gmt":"2021-07-02T12:13:12","slug":"kako-da-vezbamo-kad-je-napolju-pakleno-vruce","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-da-vezbamo-kad-je-napolju-pakleno-vruce\/","title":{"rendered":"Kako da ve\u017ebamo kad je napolju pakleno vru\u0107e?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Kad je napolju vru\u0107e i lepljivo, poslednje \u0161to nam pada na pamet je ve\u017ebanje. A to je \u0161teta\u2026<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Letnja tela se \u201cprave zimi\u201d, ali se sigurno ne odr\u017eavaju julskim pivima i ro\u0161tiljima u prirodi. Osigurajte kondiciju pomo\u0107u ovih sedam stru\u010dnih saveta za letnje treninge.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Hidratacija!<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-13209 alignright\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ-300x205.jpg\" alt=\"\" width=\"300\" height=\"205\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ-300x205.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ-768x525.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ-750x513.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/transparent-glasses-with-different-level-of-water-9G96FBJ.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0160to su vi\u0161e temperature, to su \u0161anse za defidrataciju isto vi\u0161e. Gubljenje znatne koli\u010dine vode mo\u017ee uticati na sve, od percepcije umora do gubitka kratkotrajnog pam\u0107enja. Jako je va\u017eno telo da odr\u017eavamo hidriranim, pa tako obavezno unesite 2-3 \u010da\u0161e vode sat do dva pre ve\u017ebanja i po pola \u010da\u0161e na svakih 20ak minuta tokom ve\u017ebanja.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Ta\u010dke hla\u0111enja<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Za ciljaniji pristup hla\u0111enju, imajte na umu pulsne ta\u010dke. Za po\u010detak, razmislite o zglobovima i vratu. Ponesite sa sobom pe\u0161kir za hla\u0111enje &#8211; pokvasite ga, iscedite i stavite na vrat za trenutno smanjivanje temperature. Upravo ta ni\u017ea temperatura u krvi u rukama i vratu recirkulira\u0107e kroz celo telo i hladiti vas narednih sat vremena.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Pesak<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-13738 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/07\/running-on-beach-PFJD8AL.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Pla\u017ea nije namenjena samo lenjim pijankama i sun\u010danju. Za\u0161titite zglobove tako \u0161to \u0107ete istr\u010dati nekoliko sprintova po pe\u0161\u010danoj podlozi jer je upravo to podloga sa malim uticajem i \u0161tedi vi\u0161e od asfaltiranih podloga, ali pru\u017ea i dodatni izazov otpora i pove\u0107ava intenzitet treninga.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Elektorliti<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ne pose\u017eite za jo\u0161 jednim napitkom koji sadr\u017ei elektorlite. Znoj sadr\u017ei elektrolite poput natrijuma, kalijuma i kalcijuma, pa ako naporno ve\u017ebamo, na\u0161e telo zna da gubi ove minerale, ali to nije razlog da unesemo te\u0161ki elektolitski napitak tokom treninga. Ovaj disbalans mo\u017eemo nadoknaditi hranom, pa \u0107e na\u0161e zalihe glikogena biti dobre. Razmi\u0161ljanje treba da nam se usmeri na bolji odnos proteina i ugljenih hidrata od 1:2 do 1:4 kako bismo pomogli obnavljanju zaliha mi\u0161i\u0107a.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Oprema<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-13073 alignright\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/top-view-of-sportswear-with-sneakers-and-skipping-EFHYMAF.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Leto je idealan izgovor za kupovinu nove sportske raznobojne i svetle opreme za trening kako bi odbijala toplotu, a sve te tamne nijanse ostavite za jesen. Tako\u0111e, \u0161to ste vi\u0161e otkriveni to je termoregulacija boja, odnosno hla\u0111enje je izra\u0111enije.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Napravite plan<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ba\u0161 kao \u0161to i poslovni dan ode u nekom levom pravcu bez liste obaveza, tako i trening bez plana. Jednom kad se temperature popnu na vi\u0161e lestvice, mo\u017eda \u0107e vam tr\u010danje odgovarati ali neka to bude ka odre\u0111enom cilju. Bilo to ku\u0107a prijatelja, pijaca sa sve\u017eim napicima ili happy hour u obli\u017enjem baru, ima\u0107ete ne\u0161to \u010demu \u0107ete se radovati tokom vrelih d\u017eogiraju\u0107ih intervala.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><b><i>Manje je vi\u0161e<\/i><\/b><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-13550 alignright\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2021\/04\/sporty-women-doing-jumping-rope-PYFUWGN.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Provoditi sat vremena na Suncu nije ba\u0161 najsjajnija ideja, tako da treninzi visokog intenziteta (a kratkog trajanja) mogu biti idealna solucija za period od juna do septembra. U ovim rafalnim treninzima, mo\u017eete posti\u0107i puno za kratko vreme i izbe\u0107i previ\u0161e izlaganja sun\u010devim zracima.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><i><span style=\"font-weight: 400;\">Primer: jednostavni 15-ominutni HIIT trening<\/span><\/i><\/h4>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Posle petominutnog d\u017eogiranja u slu\u017ebi zagrevanja, radite svaku ve\u017ebu po jedan minut (ukoliko zavr\u0161ite predvi\u0111enu koli\u010dinu ponavljanja pre isteka jednog minuta, odmarajte do kraja tog perioda). I tako tri kruga.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Minut 1: 10 burpija<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minut 2: 15 sklekova<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minut 3: 30 sekundi plank<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minut 4: 15 skokova u \u010du\u010danj<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Minut 5: 30 sekundi planinarenje trbu\u0161njaka <\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/\"><b>FitPass<\/b><\/a><span style=\"font-weight: 400;\"> nudi apsolutnu slobodu treniranja, tako da sa svojom \u010dlanarinom mo\u017eete tokom letnjih meseci uvrstiti i zabavne, letnje discipline uz sam trening. Sve opcije potra\u017eite na <\/span><a href=\"https:\/\/fitpass.rs\/objekti\"><span style=\"font-weight: 400;\">na\u0161em sajtu<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kad je napolju vru\u0107e i lepljivo, poslednje \u0161to nam pada na pamet je ve\u017ebanje. A to je \u0161teta\u2026 Letnja tela se \u201cprave zimi\u201d, ali se sigurno ne odr\u017eavaju julskim pivima i ro\u0161tiljima u prirodi. Osigurajte kondiciju pomo\u0107u ovih sedam stru\u010dnih saveta za letnje treninge. &nbsp; &nbsp; Hidratacija! &nbsp; &nbsp; &nbsp; \u0160to su vi\u0161e temperature, to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13739,"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>Kako da ve\u017ebamo kad je napolju pakleno vru\u0107e? | 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\/kako-da-vezbamo-kad-je-napolju-pakleno-vruce\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako da ve\u017ebamo kad je napolju pakleno vru\u0107e? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Kad je napolju vru\u0107e i lepljivo, poslednje \u0161to nam pada na pamet je ve\u017ebanje. 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