{"id":3903,"date":"2016-10-26T13:22:24","date_gmt":"2016-10-26T11:22:24","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=3903"},"modified":"2016-10-26T13:40:12","modified_gmt":"2016-10-26T11:40:12","slug":"jutarnji-trening-za-uspesan-dan","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/jutarnji-trening-za-uspesan-dan\/","title":{"rendered":"Jutarnji Trening za Uspe\u0161an Dan"},"content":{"rendered":"

Iako jutra uvek provodimo u obavezama i \u017eurbi na posao, jutarnji trening \u0107e drasti\u010dno uticati na zdravstveno stanje, produktivnost i raspolo\u017eenje tokom \u010ditavog dana.\u00a0Poku\u0161ajte i vi – ustanite ranije i osigurajte sebi jo\u0161 jedan uspe\u0161an dan.\u00a0<\/strong><\/p>\n

\n

Ovo sigurno nije prvi put da \u010ditate o jutarnjem ve\u017ebanju i njegovim prednostima, ali vam se uvek \u010dinilo da nemate puno vremena ili energije kada ustanete. Me\u0111utim, ve\u017ebanjem od makar 10 minuta \u0107ete uspe\u0161no podi\u0107i nivo energije, obezbediti dobro raspolo\u017eenje i pobolj\u0161ati koncetraciju kako bi tokom dana bili produktivniji i efikasniji. Vredi poku\u0161ati, zar ne?<\/p>\n

Pro\u010ditajte kako jutarnji trening uti\u010de na zdravstveno stanje i raspolo\u017eenje i preporu\u010den raspored ve\u017ebi koje \u0107e podi\u0107i produktivnost na vi\u0161i nivo.<\/p>\n

Jutarnji trening<\/h2>\n

Zaboravite na umorna i mrzovoljna jutra. Od sada \u0107ete svoja jutra zapo\u010dinjati sre\u0107ni i puni energije! Kako?<\/p>\n

Istra\u017eivanja su pokazala da se ve\u017ebanjem osloba\u0111a prirodni hormon sre\u0107e – serotonin<\/strong>. \u010cak i desetominutnim ve\u017ebanjem osigura\u0107ete osloba\u0111anje endofrina i serotonina koji \u0107e vas\u00a0razbuditi na pravi na\u010din i osigurati da dan zapo\u010detnete vedri i raspolo\u017eeni.<\/p>\n

Ne odla\u017eite alarm i ne zapo\u010dinjite svoj dan nervozni. Stvorite novu zdravu naviku koja \u0107e unaprediti kvalitet va\u0161eg \u017eivota.<\/p>\n

\n

Po jutru se dan poznaje.<\/span><\/p>\n<\/blockquote>\n

Razgibavanje (Joga)<\/h3>\n

Pre svakog treninga obavezno je zagrevanje,\u00a0<\/strong>a u ovom slu\u010daju lagano razgibavanje<\/strong>. Razgibavanje ujutru je neophodno jer \u0107e ono podsta\u0107i cirkulaciju, razbuditi usnulo telo i dati nam potrebnu energiju.\u00a0Sve i da prekinete trening nakon desetominutnog istezanja, va\u0161 dan \u0107e biti bolji i va\u0161e telo \u0107e vam biti zahvalno. Ipak, za potpuni efekat ve\u017ebanja zavr\u0161ite svoj trening do kraja.<\/p>\n

\"Jutarnji<\/p>\n

Joga<\/strong> predstavlja najbolji na\u010din jutarnjeg razgibavanja. Osim \u0161to \u0107e ostvariti potpuni efekat razgibavanja i bu\u0111enja, joga \u0107e oja\u010dati telo, pobolj\u0161ati fizi\u010dku stabilnost, izdr\u017eljivost i pozitivno uticati na kardiovaskularni sistem. Joga rastere\u0107uje um i popravlja raspolo\u017eenje.<\/p>\n

Pro\u010ditajte jo\u0161: Pozdrav Suncu – jutarnje razgibavanje uz jogu<\/a><\/em><\/p>\n

Efektivno Ve\u017ebanje<\/h3>\n

Desetominutni trening sastoji se od deset ve\u017ebi koje uklju\u010duju mi\u0161i\u0107e celog tela. Svaka ve\u017eba se radi po jedan minut, pa se trudite da uradite \u0161to vi\u0161e ponavljanja u okviru vremenskog roka. Na taj na\u010din \u0107ete iznova terati sebe da radite vi\u0161e i napredujete bolje.<\/p>\n

Ovaj vid ve\u017ebanja preporu\u010dljiv je ljudima koji nemaju puno vremena. U samo 10 minuta uspe\u0107e da aktiviraju sve mi\u0161i\u0107ne grupe i naprave promenu u svom telu. Me\u0111utim, za najbolji efekat ve\u017ebanja preporu\u010duju se tri ponavljanja desetominutnog treninga sa pauzama od 1 do 2 minuta izme\u0111u. Na taj na\u010din \u0107ete imati kompletni trening, a samim tim olak\u0161ati sebi vo\u0111enje zdravog \u017eivota i redovne fizi\u010dke aktivnosti.<\/p>\n

\"Jutarnji<\/p>\n

Savet: Neke od ve\u017ebi koje mo\u017eete raditi su: \u010du\u010dnjevi (sa skokom), sklekovi, iskorak (sa brzim menjanjem nogu), izdr\u017eaj, “jumping jack<\/a>“… Lepota ovih ve\u017ebi je u tome \u0161to, kada se rade povezano, daju brz, jednostavan i efektivan trening za koji nije potrebna nikakva oprema, a ja\u010daju i zate\u017eu mi\u0161i\u0107e \u010ditavog tela.<\/p>\n

Pogledajte primer\u00a0efektivnog desetominutnog ve\u017ebanja<\/a>.\u00a0<\/em><\/p>\n

Istezanje<\/h3>\n

Ve\u017ebe istezanja \u010dine svi pokreti kojima se mi\u0161i\u0107i razvla\u010de preko njihove normalne fiziolo\u0161ke du\u017eine koju imaju u stanju mirovanja. Svakodnevno istezanje od po nekoliko minuta pozitivno uti\u010de na psiho-fizi\u010dko stanje organizma: pove\u0107ava se fleksibilnost, mobilnost zglobova, pobolj\u0161ava cirkulacija, redukuje stres i smanjuje mogu\u0107nost od nastanka povreda.<\/p>\n

\"Jutarnji<\/p>\n

Savet: Pokrete izvodite polako, kontinuirano, bez naglih trzaja. Zadr\u017eite polo\u017eaj u kojem ose\u0107ate blagu napetost, a ostatak tela opustite. Ostanite u tom polo\u017eaju 10-30 sekundi, potom se polako vratite u prvobitni polo\u017eaj.<\/p>\n

Pazite na disanje (neka bude lagano i ritmi\u010dno) i nikako nemojte preterivati<\/strong> – poenta istezanja nije u bolu, ve\u0107 u fleksibilnosti.<\/p>\n

Pogledajte primer idealnog petominutnog istezanja<\/a>.\u00a0<\/em><\/p>\n

Jutarnji Trening za Uspe\u0161an Dan!\u00a0\"Jutarnji<\/strong><\/h4>\n

Jutarnje ve\u017ebanje mo\u017ee delovati kao obaveza\u00a0koja \u0107e vas \u010diniti umornijim jer morate da ustanete ranije. Me\u0111utim, ono \u0107e u\u010diniti potpuno suprotno – jutarnji trening \u0107e vam dati dodatnu energiju, popraviti raspolo\u017eenje i u\u010dini va\u0161 dan uspe\u0161nijim.<\/p>\n

Lak\u0161e \u0107ete se nositi sa stresnim situacijama koje nam \u017eivot svakodnevno pru\u017ea.<\/strong><\/p>\n

Tako\u0111e, jutarnji trening drasti\u010dno unapre\u0111uje kvalitet \u017eivota pogotovo ako vam ono postane rutina. Br\u017ee \u0107ete se buditi, bi\u0107ete bolje raspolo\u017eeni i pozitivno \u0107e uticati na stanje uma i tela.<\/p>\n

Isprobajte i vi, pru\u017eite mu priliku nekoliko dana dok se va\u0161e telo privikne na fizi\u010dku aktivnost odmah po bu\u0111enju i sigurno \u0107e vam biti zahvalno.<\/p>\n

Ukoliko ve\u0107 praktikujete jutarnji trening podelite sa nama va\u0161e utiske i predloge za jo\u0161 neki vid jutarnjeg treninga!<\/p>\n","protected":false},"excerpt":{"rendered":"

Iako jutra uvek provodimo u obavezama i \u017eurbi na posao, jutarnji trening \u0107e drasti\u010dno uticati na zdravstveno stanje, produktivnost i raspolo\u017eenje tokom \u010ditavog dana.\u00a0Poku\u0161ajte i vi – ustanite ranije i osigurajte sebi jo\u0161 jedan uspe\u0161an dan.\u00a0 Ovo sigurno nije prvi put da \u010ditate o jutarnjem ve\u017ebanju i njegovim prednostima, ali vam se uvek \u010dinilo da […]<\/p>\n","protected":false},"author":2,"featured_media":3957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nJutarnji Trening Za Uspe\u0161an Dan - FitPass\u00a0<\/title>\n<meta name=\"description\" content=\"Jutarnji trening osigurava uspe\u0161an i energi\u010dan dan. Od jednostavnog istezanja do dana punog energije i dobrog raspolo\u017eenja. 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