{"id":8279,"date":"2018-08-13T16:49:25","date_gmt":"2018-08-13T14:49:25","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=8279"},"modified":"2023-05-30T09:47:28","modified_gmt":"2023-05-30T07:47:28","slug":"zenski-mitovi-zablude-o-teretani","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/zenski-mitovi-zablude-o-teretani\/","title":{"rendered":"\u017denski mitovi i zablude o teretani"},"content":{"rendered":"\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4-300x200.jpeg\" alt=\"\" class=\"wp-image-8172\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4-1280x853.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/korak-4.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p>Ovaj tekst je odli\u010dan za \u010ditanje. Ne samo u smislu sadr\u017eaja, ve\u0107 i smislu toga \u0161to ga mogu \u010ditati ne samo \u017eene, ve\u0107 i mu\u0161karci. Naziv teksta je samo tu da potkrepi \u010dinjenice vezane za zablude koje generalno postoje, a ti\u010du se bodibilding i fitnes zajednice. Ukoliko ste ve\u0107 isplanirali i malo po malo po\u0161tujete sopstveni bioritam, svesni ste da neke \u017eivotne obrasce morate promeniti (ili u potpunosti iskoreniti) kako biste se ose\u0107ali, a i izgledali zdravije. To se ti\u010de i fizi\u010dkih aktivnosti. Sa va\u0161om personalizovanom <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass karticom<\/a> imate priliku da izme\u0111u 650 sportskih objekata birate onaj u kojem \u0107ete postepeno, sa velikim strpljenjem i disciplinom do\u0107i do \u017eeljenog cilja. <strong>Pro\u010ditajte u nastavku odre\u0111ene mitove koji va\u017ee za lep\u0161i pol i ve\u017ebanje u teretanama.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pre svega&#8230; \u0161ta je bitno zapamtiti?<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image alignright\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus-300x200.jpeg\" alt=\"\" class=\"wp-image-8150\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus-1280x853.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/prvi-pasus.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p>Mitovi i zablude postoje kako bi se opovrgnuli. To va\u017ei i za lep\u0161i pol i njihov odnos sa teretanama. Gre\u0161ke u ve\u017ebanju zapravo postoje ( i trebalo bi da postoje) jer u\u010dite na njima, a samim tim, postajete bolja verzija sebe i va\u0161ih narednih planova po pitanju ve\u017ebanja. Sigurno ste sa eksplozivnom popularno\u0161\u0107u dru\u0161tvenih mre\u017ea i trendova koji generalno va\u017ee u svetu po pitanju ve\u017ebanja uo\u010dili sve vi\u0161e \u2019\u2019eksperata iz domena fitnesa\u2019\u2019 koji vas mogu savetovati za\u0161to i zbog \u010dega je va\u017eno da trenirate. Ukoliko ste na samom po\u010detku, neophodno je odmah da saznate da postoje odre\u0111ene zablude po pitanju treniranja lep\u0161eg pola. Iako ne\u017ean pol, \u017eene se po pitanju svih disciplina mogu nadmetati sa mu\u0161karcima, ali, kao \u0161to sam tekst nagove\u0161tava \u2013 <strong>poenta nije u takmi\u010denju, ve\u0107 postizanju identi\u010dnog cilja: postati i ostati zdrav i fit.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u017denski mitovi o teretani<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi-300x200.jpeg\" alt=\"\" class=\"wp-image-8284\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi-1280x854.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/tegovi.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p><strong>#1 \u017dene ne smeju dizati tegove <\/strong>&#8211; ukoliko su tr\u010danje ili joga temelj va\u0161eg ve\u017ebanja, a vi i dalje ne vidite \u017eeljene rezultate, predla\u017eemo vam da poku\u0161ate sa treninzima sa optere\u0107enjem. Verovatno ste do sada razmi\u0161ljale o dizanju tegova. Mogu\u0107e je da ste i isprobali, odradili par serija i \u010dim ste videle prvo ocrtavanje mi\u0161i\u0107a \u2013 prestale. Prepla\u0161ene ste raznim pri\u010dama koje ste \u010dule: da \u0107e vas dizanje tegova u\u010diniti glomaznim, da mo\u017eete da se povredite ili da nije zdravo za zglobove, kao i pri\u010dom da \u0107ete morati stalno da trenirate da se svi mi\u0161i\u0107i ne bi pretvorili u salo. Jedino \u0161to dizanje tegova mo\u017ee da u\u010dini jeste da vam&nbsp;<strong>pomogne da dostignete svoje \u017eeljenje fitnes ciljeve<\/strong>&nbsp;tako \u0161to \u0107e&nbsp;<strong>oja\u010dati va\u0161e telo, otarasiti se masnih naslaga i popraviti raspolo\u017eenje.<\/strong><\/p>\n\n\n\n<p>Predstavljamo vam nekoliko dokazanih \u010dinjenica o tome za\u0161to bi \u017eene trebalo da di\u017eu tegove:<\/p>\n\n\n\n<p><strong>a)<\/strong> <strong>efektivnije gubljenje kilograma &#8211; <\/strong>mislili ste da dizanje tegova poma\u017ee samo ljudima koji ho\u0107e da dobiju na masi? Razmislite ponovo. Kombinovanje kardio sa treningom snage omogu\u0107i\u0107ete&nbsp;<strong>sagorevanje kalorija tokom i nakon treninga. <\/strong><\/p>\n\n\n\n<p><strong>b) dobijanje oblina \u2013<\/strong><strong> lo\u0161a pretpostavka je ta da \u0107ete dizanjem tegova postati \u2018\u2019nabijeni\u2019\u2019. Dizanje tegova je osnova dobijanja svake vrste oblina i ne dozvolite da vas ubede u suprotno. <\/strong>Ukoliko budete gubili kilograme i mi\u0161i\u0107nu masu izgubi\u0107ete i obline. Treninzi snage vam omogu\u0107avaju da&nbsp;<strong>zadr\u017eite i poprimite figuru tela kakvu ste oduvek \u017eeleli.<\/strong><\/p>\n\n\n\n<p><strong>c) smanjen rizik od sr\u010danih oboljenja i osteoporoze &#8211; <\/strong><a href=\"https:\/\/fitpass.rs\/blog\/kardio-trening-u-teretani\/\">kardio ve\u017ebe<\/a> nisu jedini na\u010din na koji mo\u017eete da pomognete radu svog srca. Dizanje tegova su odobreni kao\u00a0<strong>zdrav oblik ve\u017ebanja\u00a0<\/strong>za sve one koji su u opasnosti od sr\u010danih oboljenja. Mi\u0161i\u0107i deluju kao sun\u0111eri i prilikom relaksacije upijaju velike koli\u010dine krvi, a njihovom kontrakcijom se krv ponovo istiskuje i tera dalje u ostala tkiva.\u00a0<strong>Ve\u017ebanjem spre\u010davate preterano nakupljanje krvi u ekstremitetima<\/strong>\u00a0i\u00a0<strong>osiguravate njen povratak u srce,<\/strong>\u00a0\u010dime zapravo\u00a0<strong>pobolj\u0161avate cirkulaciju. <\/strong><\/p>\n\n\n\n<p><strong>Tako\u0111e, <\/strong>kako starimo sve smo vi\u0161e u opasnosti&nbsp; od gubljenja ko\u0161tane i mi\u0161i\u0107ne mase, \u010dime sebe izla\u017eemo sve ve\u0107em riziku od osteoporoze. U posebnoj opasnosti su \u017eene u menopauzi &nbsp;jer im telo vi\u0161e ne lu\u010di estrogen. Dizanjem tegova \u0107ete se na&nbsp;<strong>odli\u010dan na\u010din boriti protiv gubitka ko\u0161tane i&nbsp;mi\u0161i\u0107ne mase<\/strong>&nbsp;i time&nbsp;<strong>smanjiti rizik od oboljevanja od osteoporoze.&nbsp;<\/strong>\u0160to pre po\u010dnete sa ve\u017ebanjem, manje su \u0161anse od rizika u kasnijim godinama.<\/p>\n\n\n\n<p><strong>d) osloba\u0111anje od stresa \u2013 <\/strong>nije tajna da je onaj prepoznatljivi, zdrav umor nakon treninga i te kako lep ose\u0107aj jer se osloba\u0111ate prikupljene negativne energije tokom dana. Istra\u017eivanja konstantno dokazuju da ljudi koji redovno ve\u017ebaju, pogotovo oni koji rade ve\u017ebe sa optere\u0107enjem, se&nbsp;<strong>mnogo lak\u0161e nose sa stresom i stresnim situacijama,&nbsp;<\/strong>za razliku od ljudi koji ne ve\u017ebaju. Osim osloba\u0111anja stresa, mnoge studije su dokazale da treninzi snage&nbsp;<strong>pozitivno uti\u010du na memoriju i kognitivne funkcije.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image alignright\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"200\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/kardio-300x200.jpg\" alt=\"\" class=\"wp-image-8285\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/kardio-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/kardio.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p><strong>#2 Kardio program je bolji od ostalih sprava \u2013 <\/strong>sigurno ste \u010duli kako \u017eene pose\u0107uju teretanu i svu svoju snagu ula\u017eu u kardio ve\u017ebe misle\u0107i da \u0107e na taj na\u010din dobiti telo kakvo su zami\u0161ljale. <strong>Gre\u0161ka! <\/strong>To je mo\u017eda posledica razmi\u0161ljanja o tome kako ne \u017eele da se nabilduju idu\u0107i na treninge snage. Opet gre\u0161ka. Kardio trening slu\u017ei prevashodno za pove\u0107anje va\u0161e kondicije, pa potom za pove\u0107anje izdr\u017eljivosti mi\u0161i\u0107a i smanjenje masti u va\u0161em organizmu. \u0160to ne zna\u010di (\u0161to je jedna od lo\u0161ih pretpostavki) da kardio treningom se smanjuje mi\u0161i\u0107na masa. Isto tako, nemojte preskakati tr\u010danje na traci ili ve\u017ebanje na spravi za nordijsko skijanje, zagrejani mi\u0161i\u0107i su zlata vredni za kasniji, naporniji trening.<\/p>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"227\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/istezanje-300x227.png\" alt=\"\" class=\"wp-image-8286\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/istezanje-300x227.png 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/istezanje.png 450w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p><strong>#3 Lo\u0161e navike pre i nakon treninga \u2013 <\/strong>koje uklju\u010duju istezanje pre ve\u017ebanja, \u0161to je <strong>velika gre\u0161ka! <\/strong>Stru\u010dnjaci su dokazali da istezanje pre treninga znatno smanjuje izdr\u017eljivost mi\u0161i\u0107a \u0161to se me\u0161a sa zagrevanjem. Op\u0161tepoznata \u010dinjenica je ta da je zagrevanje rezervisano za pre, a istezanje nakon odra\u0111enog treninga. Nikako obrnutim redosledom. U suprotnom, pod velikim ste rizikom od povreda.<\/p>\n\n\n\n<figure class=\"wp-block-image alignright\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"169\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda-300x169.png\" alt=\"\" class=\"wp-image-8287\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda-300x169.png 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda-768x432.png 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda-1280x720.png 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda-750x422.png 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/08\/voda.png 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p><strong>#4 Nepravilna ishrana i hidracija, <\/strong>\u0161to se ovde polazi od pogre\u0161ne pretpostavke da se trbu\u0161njaci dobijaju samo intenzivnim treniranjem mi\u0161i\u0107a stomaka. <strong>Opet tipi\u010dna, po\u010detni\u010dka gre\u0161ka! <\/strong>Sigurno i ptice na grani znaju prepoznatljivu da se <strong>mi\u0161i\u0107i grade u kuhinji. <\/strong>Dakle, va\u0161i rezultati zavise 80% od na\u010dina ishrane, a ostatak od samih ve\u017ebi. Ako ste pravilno izbalansirali namirnice (sa akcentom na zdrave) koje konzumirate, do rezultata \u0107ete br\u017ee do\u0107i. To se tako\u0111e, odnosi i na koli\u010dinu vode koju unosite tokom treninga. Svi znamo za\u0161to je ona nemerljiva za na\u0161 organizam, a isto tako je bitno da tokom bilo kojeg oblika fizi\u010dke aktivnosti ne treba unositi sokove i ostale \u0161e\u0107erne napitke. Tako \u0107ete podsta\u0107i jo-jo efekat, i tokom treninga \u0107ete izgubiti preko potrebnu energiju.<\/p>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"225\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/trening-sa-prijateljem-300x225.jpg\" alt=\"\" class=\"wp-image-8095\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/trening-sa-prijateljem-300x225.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/trening-sa-prijateljem-320x240.jpg 320w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/07\/trening-sa-prijateljem.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p><strong>#5 Nerealna i preambiciozna o\u010dekivanja \u2013 <\/strong>u svakom smislu. To se odnosi i na du\u017einu treninga (\u0161to vu\u010de pretpostavku da \u0161to je du\u017ei trening, on je efikasniji. To zavisi od njegovog intenziteta. Odnosno, preporu\u010duje se da 1h intenzivnog treninga do 4x nedeljno, sa pauzama daje najbolje rezultate), o\u010dekivanja da \u0107e se do izvajanog tela do\u0107i u vrlo kratkom periodu (za sve je potrebno strpljenje), kao i da lep\u0161em polu nije mesto u teretani (\u0161to \u0107e re\u0107i da se znojenjem ne posti\u017eu rezultati, ve\u0107 da \u0107e celulit i vi\u0161ak kilograma ukloniti odre\u0111eni preparati i kreme za negu problemati\u010dnih podru\u010dja). Sve ove zablude su rezultati tu\u0111ih, lo\u0161ih iskustava i nemojte sebi dozvoliti da upadnete u ovu zamku.<\/p>\n\n\n\n<p>Ovo su zablude koje se ti\u010du svakog po\u010detnika ve\u017eba\u010da, bez obzira na pol ili stanje kondicije. Najbitnije je kako se vi ose\u0107ate, a najvi\u0161e \u2013 da sve \u0161to radite uti\u010de na <strong>va\u0161e zdravlje u budu\u0107nosti. <\/strong>I to je \u010dinjeni\u010dno stanje. Ukoliko jo\u0161 niste postali <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u010dlan na\u0161e porodice<\/a>, priklju\u010dite se zajednici vrednih ve\u017eba\u010da i zadovoljnih pripadnica ne\u017enijeg (ali opet jakog) pola.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ovaj tekst je odli\u010dan za \u010ditanje. Ne samo u smislu sadr\u017eaja, ve\u0107 i smislu toga \u0161to ga mogu \u010ditati ne samo \u017eene, ve\u0107 i mu\u0161karci. Naziv teksta je samo tu da potkrepi \u010dinjenice vezane za zablude koje generalno postoje, a ti\u010du se bodibilding i fitnes zajednice. Ukoliko ste ve\u0107 isplanirali i malo po malo po\u0161tujete [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u017denski mitovi i zablude o teretani | 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\/zenski-mitovi-zablude-o-teretani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017denski mitovi i zablude o teretani | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ovaj tekst je odli\u010dan za \u010ditanje. Ne samo u smislu sadr\u017eaja, ve\u0107 i smislu toga \u0161to ga mogu \u010ditati ne samo \u017eene, ve\u0107 i mu\u0161karci. Naziv teksta je samo tu da potkrepi \u010dinjenice vezane za zablude koje generalno postoje, a ti\u010du se bodibilding i fitnes zajednice. 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