{"id":9812,"date":"2019-03-15T18:14:53","date_gmt":"2019-03-15T16:14:53","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9812"},"modified":"2019-03-15T18:14:53","modified_gmt":"2019-03-15T16:14:53","slug":"malim-promenama-znacajnih-rezultata-u-vezbanju","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/malim-promenama-znacajnih-rezultata-u-vezbanju\/","title":{"rendered":"Malim promenama do zna\u010dajnih rezultata u ve\u017ebanju"},"content":{"rendered":"<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9667 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2-768x512.jpeg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2-1280x853.jpeg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2-750x500.jpeg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Naslovna-fotografija-2.jpeg 1880w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ukoliko \u017eelite da napravite velike promene u svom \u017eivotu, napravite male ciljeve. Na prvi pogled izgledaju zastra\u0161uju\u0107e i te\u0161ko ostvarivi. Pogotovo ako govorimo o segmentu fitnesa i zdravog \u017eivota. Ako \u017eelite da vam bude lak\u0161e, razdvojite promene po prioritetu i krenite korak po korak. Ukoliko ste vlasnik\/ca personalizovane <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass kartice<\/a>, verujemo da ste izabrali pravo re\u0161enje po pitanju sportskog objekta koji vam odgovara po pitanju svih aspekata.<\/p>\n<p style=\"text-align: justify;\">U nastavku teksta, saznajte koje <strong>promene <\/strong>mo\u017eete napraviti po pitanju va\u0161eg zdravstvenog stanja, a koje \u0107e zna\u010dajno uticati na va\u0161e navike. Korak po korak, vide\u0107ete da ovi trikovi zaista vrede truda:<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>#1 Nau\u010dite po jedan recept svakog meseca<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9536 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija-300x200.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/naslovna-fotografija.jpeg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Mo\u017eda na prvo \u010ditanje zvu\u010di \u010dudno, ali je ipak smisleno. Sa 12\u00a0recepata mese\u010dno, usvoji\u0107ete novu naviku i ve\u0161tinu koja se direktno ti\u010de va\u0161eg zdravlja.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>#2 Koristite stepenice umesto lifta<\/strong><\/p>\n<p style=\"text-align: justify;\">Tokom 365 dana godi\u0161nje, dokazano gubite skoro 13.500 kalorija. Fantasti\u010dna brojka koja ide u prilog va\u0161em zdravlju. Iskoristite to!<\/p>\n<p style=\"text-align: justify;\"><strong>#3 Prebacite se na \u010distu, crnu kafu<\/strong><\/p>\n<p style=\"text-align: justify;\">I to bez ikakavih dodataka i mleka. Na taj na\u010din, skoro 100 kalorija biste uneli sa ovim penastim dodacima.<\/p>\n<p style=\"text-align: justify;\"><strong>#4 Sklonite telefon od va\u0161eg jastuka<\/strong><\/p>\n<p style=\"text-align: justify;\">Ovako se svakako izla\u017eete bespotrebnom zra\u010denju. Odvikavanje od telefona (makar dok spavate) je izuzetno zdrava navika. Probajte.<\/p>\n<p style=\"text-align: justify;\"><strong>#5 Iste\u017eite se svakog jutra&#8230;<\/strong><\/p>\n<p style=\"text-align: justify;\">Probudi\u0107ete se u potpunosti. Dobar je ose\u0107aj kada va\u0161e telo pripremate za predstoje\u0107i dan.<\/p>\n<p><strong>#6 &#8230;to se odnosi i na stajanje<\/strong><\/p>\n<p style=\"text-align: justify;\">Pogotovo ako ste na radnom mestu preko 8h. Preporu\u010dujemo vam da na svakih sat vremena stojite po 5 minuta kako biste se istegli i izbegli mogu\u0107a kasnija i\u0161\u010da\u0161enja i povrede.<\/p>\n<p style=\"text-align: justify;\"><strong>#7 Ne zaobilazite trening snage<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9637 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps-300x169.jpg\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps-300x169.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Na nedeljnom nivou, makar 2 treninga snage su neophodna kako biste va\u0161 ko\u0161tani i mi\u0161i\u0107ni sistem odr\u017eavali u snazi i kondiciji. Nemojte zapostavljati ovaj segment ve\u017ebanja.<\/p>\n<p style=\"text-align: justify;\"><strong>#8 Merite va\u0161e porcije<\/strong><\/p>\n<p style=\"text-align: justify;\">I to zaista mislimo. Neka vam doru\u010dak bude najobilniji, a ve\u010dera najmanje obilna. Naj\u010de\u0161\u0107a gre\u0161ka koju ljudi prave jeste \u0161to dopunjuju tanjir, a da prethodna porcija nije pojedena. Ne \u010dinite to, ve\u0107 pametno merite porcije.<\/p>\n<p><strong>#9 Neka vam doru\u010dak bude najzdraviji<\/strong><\/p>\n<p style=\"text-align: justify;\">\u0160to ne zna\u010di da ostali obroci moraju biti ekstremno kalori\u010dni. Doru\u010dak mora biti izbalansiran proteinima, koji \u0107e vam dati energiju za predstoje\u0107i radni dan.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>#10 Recite \u2019\u2019ne\u2019\u2019 sokovima<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9737 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/voda-300x214.jpeg\" alt=\"\" width=\"300\" height=\"214\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/voda-300x214.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/03\/voda.jpeg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Bilo kojoj vrsti. Oni obiluju najve\u0107im procentom \u0161e\u0107era, a u najmanjem procentu sadr\u017ee vitamine i hranljive materije iz vo\u0107a. Umesto toga, pijte vodu ili blago mineralnu vodu. Ubrzo \u0107ete izbaciti ovu naviku.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#11 Brojite va\u0161e korake<\/strong><\/p>\n<p style=\"text-align: justify;\">Cilj: 10.000 koraka svakog dana. Ukoliko mislite da je mnogo, zaista nije. Ako vam je privla\u010dnija druga brojka \u2013 5km dnevno. Nemojte odustajati, benefite jedne umerene \u0161etnje \u0107ete primetiti uskoro.<\/p>\n<p style=\"text-align: justify;\"><strong>#12 Pijte vodu \u010dim ustanete<\/strong><\/p>\n<p style=\"text-align: justify;\">Pre nego \u0161to se dohvatite kafe ili \u010daja \u2013 \u010da\u0161a vode sa limunom ili medom \u0107e u\u010diniti \u010duda za va\u0161 mozak i kompletnu hidraciju organizma.<\/p>\n<p style=\"text-align: justify;\"><strong>#13 Rutina u spavanju je izuzetno bitna<\/strong><\/p>\n<p style=\"text-align: justify;\">Do 8h sna je idealno za vas. To se pogotovo odnosi na \u010dinjenicu da le\u017eete i budite se u pribli\u017eno isto vreme. Jo\u0161 jedno bitno pravilo \u2013 nikakvo ve\u0161ta\u010dko svetlo pred san (telefon, laptop, televizor).<\/p>\n<p><strong>#14 Izaberite vo\u0107e za desert<\/strong><\/p>\n<p style=\"text-align: justify;\">Najbolje sezonsko. Na taj na\u010din \u0107ete postepeno eliminisati slatki\u0161e iz svakodnevnog jelovnika. Iskombinujte 2-3 vrste vo\u0107ki, bez dodavanja \u0161e\u0107era i drugih dodataka. I \u0161to je najva\u017enije \u2013 u\u017eivajte.<\/p>\n<p style=\"text-align: justify;\"><strong>#15 Prijavite se za lokalnu trku<\/strong><\/p>\n<p style=\"text-align: justify;\">Uvek \u0107e se u va\u0161em mestu odr\u017eavati trke bilo da su one humanitarnog ili nekog sli\u010dnog karaktera. Pogotovo sa dolaskom lepog vremena. Ne budite lenji i uvrstite ovu sjajnu naviku u va\u0161u rutinu.<\/p>\n<p style=\"text-align: justify;\"><strong>#16 Meditirajte 10 minuta svakog dana<\/strong><\/p>\n<p style=\"text-align: justify;\">Osim \u0161to uspe\u0161no smiruje va\u0161 um i dobra je za koncentraciju, meditacija vas odli\u010dno sprema za predstoje\u0107e stresne situacije i poma\u017ee vam da neke odluke donesete na pravi na\u010din. Ujutru ili uve\u010de potrudite se da izdvojite 10 minuta svog vremena za ovu relaksiraju\u0107u aktivnost.<\/p>\n<p style=\"text-align: justify;\"><strong>#17 Fizi\u010dka aktivnost je <em>must<\/em> svakog dana<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9397 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/Poslednja-ve\u017eba-300x195.jpg\" alt=\"\" width=\"300\" height=\"195\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/Poslednja-ve\u017eba-300x195.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/01\/Poslednja-ve\u017eba.jpg 700w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Svetska zdravstvena organizacija je preporu\u010dila da na nedeljnom nivou izdvojite 150 minuta za umerenu fizi\u010dku aktivnost, odnosno skoro 3h nedeljno. Da li \u0107ete \u0161etati, voziti bicikl ili pose\u0107ivati teretanu \u2013 bitno je da se pokrenete i uvrstite ovu naviku u va\u0161e \u017eivotne obrasce.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ukoliko \u017eelite da napravite velike promene u svom \u017eivotu, napravite male ciljeve. Na prvi pogled izgledaju zastra\u0161uju\u0107e i te\u0161ko ostvarivi. Pogotovo ako govorimo o segmentu fitnesa i zdravog \u017eivota. Ako \u017eelite da vam bude lak\u0161e, razdvojite promene po prioritetu i krenite korak po korak. Ukoliko ste vlasnik\/ca personalizovane FitPass kartice, verujemo da ste izabrali pravo [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Malim promenama do zna\u010dajnih rezultata u 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\/malim-promenama-znacajnih-rezultata-u-vezbanju\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Malim promenama do zna\u010dajnih rezultata u ve\u017ebanju | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ukoliko \u017eelite da napravite velike promene u svom \u017eivotu, napravite male ciljeve. Na prvi pogled izgledaju zastra\u0161uju\u0107e i te\u0161ko ostvarivi. Pogotovo ako govorimo o segmentu fitnesa i zdravog \u017eivota. Ako \u017eelite da vam bude lak\u0161e, razdvojite promene po prioritetu i krenite korak po korak. 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