{"id":20308,"date":"2025-07-21T10:44:33","date_gmt":"2025-07-21T08:44:33","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=20308"},"modified":"2025-07-21T10:44:35","modified_gmt":"2025-07-21T08:44:35","slug":"vezbanje-na-odmoru","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/vezbanje-na-odmoru\/","title":{"rendered":"Na odmoru si? Evo kako da ostane\u0161 u formi bez teretane"},"content":{"rendered":"\n<p>Letovanje, planinarenje ili vikend beg iz grada ne mora da zna\u010di i pauzu od fizi\u010dke aktivnosti. Naprotiv, odmor je savr\u0161ena prilika da telo pokrene\u0161 na nov na\u010din \u2013 bez stresa, rasporeda i gu\u017evi.<\/p>\n\n\n\n<p>U nastavku te \u010dekaju korisni saveti kako da trenira\u0161 na odmoru, plus ve\u017ebe koje mo\u017ee\u0161 da radi\u0161 bilo gde: na pla\u017ei, u hotelskoj sobi, u prirodi ili dvori\u0161tu.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Za\u0161to vredi trenirati i na odmoru?<\/h2>\n\n\n\n<p>Fizi\u010dka aktivnost na odmoru poma\u017ee da:<\/p>\n\n\n\n<ul>\n<li>odr\u017ei\u0161 kontinuitet i lak\u0161e se vrati\u0161 u rutinu<\/li>\n\n\n\n<li>smanji\u0161 ose\u0107aj uko\u010denosti nakon putovanja<\/li>\n\n\n\n<li>pove\u0107a\u0161 energiju i raspolo\u017eenje<\/li>\n\n\n\n<li>istra\u017ei\u0161 novu sredinu na aktivan na\u010din<\/li>\n<\/ul>\n\n\n\n<p>Ne mora\u0161 da trenira\u0161 kao kod ku\u0107e \u2013 dovoljan je aktivnost od 20 minuta dnevno!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Kako da se pripremi\u0161?<\/h2>\n\n\n\n<p>Bez stresa \u2013 cilj nije rezultat, ve\u0107 u\u017eivanje u pokretu. Evo nekoliko korisnih saveta:<\/p>\n\n\n\n<ul>\n<li><strong>Ponesi opremu<\/strong>: patike, elasti\u010dnu traku ili podlogu za ve\u017ebanje \u2013 zauzimaju malo mesta, a \u010dine razliku.<\/li>\n\n\n\n<li><strong>Iskoristi jutra ili ve\u010deri<\/strong>: tada je prijatnije za ve\u017ebanje, posebno na moru.<\/li>\n\n\n\n<li><strong>Uklju\u010di porodicu ili prijatelje<\/strong>: bi\u0107e ti lak\u0161e da se motivi\u0161e\u0161.<\/li>\n\n\n\n<li><strong>Ne preska\u010di hidrataciju<\/strong>: naro\u010dito ako trenira\u0161 napolju.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Trening na pla\u017ei<\/h2>\n\n\n\n<p>Pesak \u010dini ve\u017ebe izazovnijim i aktivira dublje mi\u0161i\u0107e, a more daje idealnu pozadinu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ve\u017ebe:<\/h3>\n\n\n\n<ol>\n<li><strong>Skokovi iz \u010du\u010dnja<\/strong> \u2013 3 serije po 10 ponavljanja<\/li>\n\n\n\n<li><strong>Iskoraci u hodu<\/strong> \u2013 3 serije po 12 ponavljanja po nozi<\/li>\n\n\n\n<li><strong>Plank<\/strong> \u2013 dr\u017ei 30\u201360 sekundi, 3 puta<\/li>\n\n\n\n<li><strong>Sklekovi<\/strong> \u2013 standardni ili na kolenima, 3 serije po 10<\/li>\n\n\n\n<li><strong>Sprint u mestu<\/strong> \u2013 20 sekundi rada + 10 sekundi pauze, 5 krugova<\/li>\n<\/ol>\n\n\n\n<p><strong>Bonus:<\/strong> Plivanje = savr\u0161eni full-body cardio.<\/p>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DMNM-FNNH_t\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/DMNM-FNNH_t\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Fitpass Srbija I One pass fits all (@fitpass.srbija)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Trening u hotelskoj sobi<\/h2>\n\n\n\n<p>Ako ima\u0161 malo prostora \u2013 nema problema! Trening s sopstvenom te\u017einom je idealan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ve\u017ebe:<\/h3>\n\n\n\n<ol>\n<li><strong>Jumping jacks (skok-\u0161iri-zatvori)<\/strong> \u2013 3 serije po 30 sekundi<\/li>\n\n\n\n<li><strong>Zidni \u010du\u010dnjevi (wall sit)<\/strong> \u2013 dr\u017ei 30 sekundi, 3 puta<\/li>\n\n\n\n<li><strong>Mountain climbers<\/strong> \u2013 3 serije po 20 ponavljanja<\/li>\n\n\n\n<li><strong>Triceps propadanja na ivici kreveta<\/strong> \u2013 3 serije po 10<\/li>\n\n\n\n<li><strong>Bicikl za stomak (na le\u0111ima)<\/strong> \u2013 3 serije po 20<\/li>\n<\/ol>\n\n\n\n<p><strong>Savet vi\u0161e:<\/strong> Iskoristi stepenice u hotelu za dodatni cardio \u2013 penjanje umesto lifta je mini trening.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Trening u prirodi<\/h2>\n\n\n\n<p>Bilo da si na planini, selu ili kampovanju \u2013 priroda nudi beskrajne mogu\u0107nosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ve\u017ebe:<\/h3>\n\n\n\n<ol>\n<li><strong>Brzo hodanje ili lagano tr\u010danje<\/strong> \u2013 20\u201330 minuta<\/li>\n\n\n\n<li><strong>Skakanje preko panja ili niske klupe<\/strong> \u2013 3 serije po 10<\/li>\n\n\n\n<li><strong>Ve\u017ebe snage s elasti\u010dnom trakom<\/strong> \u2013 \u010du\u010dnjevi, povla\u010denja, ramena<\/li>\n\n\n\n<li><strong>Istezanje uz drvo ili ogradu<\/strong> \u2013 10 minuta posle treninga<\/li>\n\n\n\n<li><strong>Ve\u017ebe ravnote\u017ee<\/strong> \u2013 stajanje na jednoj nozi, yoga poza drvo<\/li>\n<\/ol>\n\n\n\n<p><strong>Savet vi\u0161e:<\/strong> Iskoristi boravak u prirodi i za mentalni reset \u2013 dah, sunce i kretanje zajedno \u010dine \u010duda.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fitpass<\/a> savet: Odr\u017ei ritam<\/h2>\n\n\n\n<p>Ako ti treba dodatna motivacija ili ti nedostaju rekviziti \u2013 potra\u017ei objekte u <a href=\"https:\/\/fitpass.rs\/objekti\" target=\"_blank\" rel=\"noreferrer noopener\">Fitpass<\/a> mre\u017ei na tvojoj destinaciji!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Treniranje na odmoru ne mora biti naporno ni komplikovano. Bilo da se znoji\u0161 na pla\u017ei, razgibava\u0161 u sobi ili istra\u017euje\u0161 \u0161umu \u2013 najva\u017enije je da ostane\u0161 u pokretu.<\/p>\n\n\n\n<p><strong>Tvoje telo \u0107e ti biti zahvalno, a ti \u0107e\u0161 se s odmora vratiti jo\u0161 poletniji.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Letovanje, planinarenje ili vikend beg iz grada ne mora da zna\u010di i pauzu od fizi\u010dke aktivnosti. Naprotiv, odmor je savr\u0161ena prilika da telo pokrene\u0161 na nov na\u010din \u2013 bez stresa, rasporeda i gu\u017evi. U nastavku te \u010dekaju korisni saveti kako da trenira\u0161 na odmoru, plus ve\u017ebe koje mo\u017ee\u0161 da radi\u0161 bilo gde: na pla\u017ei, u [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":20314,"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>Na odmoru si? Evo kako da ostane\u0161 u formi bez teretane | 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\/vezbanje-na-odmoru\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Na odmoru si? Evo kako da ostane\u0161 u formi bez teretane | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Letovanje, planinarenje ili vikend beg iz grada ne mora da zna\u010di i pauzu od fizi\u010dke aktivnosti. Naprotiv, odmor je savr\u0161ena prilika da telo pokrene\u0161 na nov na\u010din \u2013 bez stresa, rasporeda i gu\u017evi. U nastavku te \u010dekaju korisni saveti kako da trenira\u0161 na odmoru, plus ve\u017ebe koje mo\u017ee\u0161 da radi\u0161 bilo gde: na pla\u017ei, u [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/vezbanje-na-odmoru\/\" \/>\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=\"2025-07-21T08:44:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-21T08:44:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/07\/woman-1822459_1280.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"826\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbanje-na-odmoru\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbanje-na-odmoru\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Na odmoru si? 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