{"id":9844,"date":"2019-03-22T18:09:36","date_gmt":"2019-03-22T16:09:36","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9844"},"modified":"2019-03-22T18:09:36","modified_gmt":"2019-03-22T16:09:36","slug":"izborite-se-sa-nesanicom-uspesni-trikovi-koje-morate-odmah-primeniti","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/izborite-se-sa-nesanicom-uspesni-trikovi-koje-morate-odmah-primeniti\/","title":{"rendered":"Izborite se sa nesanicom: Uspe\u0161ni trikovi koje morate odmah primeniti"},"content":{"rendered":"

Nepotrebno je spominjati koliko je san <\/strong>jedan od krucijalnih momenata za postizanje bilo kojeg zdravstvenog ili fitnes cilja. Bez obzira da li se rekreativno ili profesionalno bavite sportom, \u017eelite da izgubite na te\u017eini, dobijete mi\u0161i\u0107e ili jednostavno da se ose\u0107ate bolje, kvalitetan san <\/strong>je ne\u0161to \u0161to se podrazumeva. Realnost je takva da, ve\u0107ina ljudi, ne ispunjava preporu\u010denu kvotu od 6 do 8 \u010dasova sna. Posao, porodi\u010dne, dru\u0161tvene obaveze i stres stoje na tom putu. Pogotovo ako uzmemo u obzir \u010dinjenicu da 50-70 miliona ljudi na svetu ima problema sa spavanjem.<\/p>\n

Pored toga, kada ste uskra\u0107eni za kvalitetan san, to i te kako mo\u017ee uticati na motivaciju za treningom i zdravom ishranom. Zbog toga, isprobajte ove proverene strategije:<\/p>\n

 <\/p>\n

#1 Dr\u017eite se svoje jutarnje rutine<\/strong><\/h3>\n

 <\/p>\n

\"\"Jutarnja rutina vam omogu\u0107ava da se fokusirare na predstoje\u0107i dan. To su utvrdili i nau\u010dnici. Ako ste se disciplinovali po pitanju ove stavke, umor gotovo da ne\u0107ete ni osetiti. Doktori preporu\u010duju da svako jutro meditirate barem 10 minuta, nakon \u010dega sledi umereni trening sa malim, ali zna\u010dajnim kardio ve\u017ebama. Kada na ovaj na\u010din aktivirate telo i um, sve je mnogo lak\u0161e.<\/p>\n

 <\/p>\n

#2 Zdrav doru\u010dak zlata vredan<\/strong><\/h3>\n

 <\/p>\n

\"\"Ako ste neispavani, zaista je te\u0161ko biti koncentrisan na bilo \u0161ta drugo, osim na nedostatak sna. Isto va\u017ei i kada ste gladni. Pobrinite se da va\u0161 doru\u010dak bude baziran na proteinima i vlaknima koji \u0107e vas zasititi do slede\u0107eg obroka. To se odnosi i na kafu, ne preterujte sa njom, ve\u0107 je umereno pijte.<\/p>\n

 <\/p>\n

#3 Hidracija, hidracija, hidracija<\/strong><\/h3>\n

 <\/p>\n

\"\"Neosporna je \u010dinjenica da dehidracija dovodi do iscrpljenosti, neraspolo\u017eenosti i nedostatak energije. Kako biste ostali u dovoljnoj meri hidrirani, u va\u0161u \u010da\u0161u sa vodom (\u010dim ustanete) dodajte limun ili med. Jedan od odli\u010dnih trikova jeste i taj da na va\u0161em stolu na radnom mestu stoji fla\u0161a sa vodom koja \u0107e vas dodatno motivisati za konzumacijom iste.<\/p>\n

 <\/p>\n

#4 Iza\u0111ite napolje<\/strong><\/h3>\n

 <\/p>\n

\"\"Ni\u0161ta kao sve\u017e vazduh! Ukoliko se ose\u0107ate ekstremno pospano iza\u0111ite napolje i pro\u0161etajte ili prosto \u2013 stojite nekoliko minuta i punim plu\u0107ima udi\u0161ite vazduh. Ako ne sti\u017eete, otvorite prozore. Prirodna svetlost vas pumpa energijom i poma\u017ee vam da se probudite. Ima ne\u0161to u vezi sunca koje \u010dini da se ose\u0107ate bolje.<\/p>\n

 <\/p>\n

#5 Pametna u\u017eina<\/strong><\/h3>\n

 <\/p>\n

\"\"Pospanost mo\u017ee omesti va\u0161u stvarnu glad i redovan ciklus obroka. To dovodi do upotrebe grickalica. Kako biste odr\u017eali svoj organizam u pripravnosti zbog doru\u010dka\/ru\u010dka\/ve\u010dere, preporu\u010dujemo vam da napravite par laganih grickalica koji \u0107e ukombinovati proteine i ugljene hidrate. Uvek mo\u017eete u gr\u010dki jogurt dodati suncokretove semenke ili krekere prome\u0161ati sa humusom. Izbor ovakvih zdravih snekova <\/em>je beskrajan.<\/p>\n

 <\/p>\n

#6 Program ve\u017ebanja je od izuzetne va\u017enosti<\/strong><\/h3>\n

 <\/p>\n

\"\"Ukoliko jo\u0161 uvek u teretani niste ustalili odre\u0111en program, uradite to. Kada ste veoma umorni, teretana je verovatno poslednje mesto zbog kojeg se ose\u0107ate uzbu\u0111eno zbog odlaska. Uvek mo\u017eete izdvojiti 15 minuta na traci ili na nordijskom skijanju, a zahtevne i tehni\u010dki slo\u017eene pokrete izbegavajte na po\u010detku treninga. Neke od preporuka svetski priznatih trenera jeste da di\u017eete manje te\u017eine i pravite kra\u0107e odmore izme\u0111u serija kako biste svoj organizam doveli u pravi ritam.<\/p>\n

 <\/p>\n

#7 Imajte umerene obroke<\/strong><\/h3>\n

 <\/p>\n

\"\"Ovo se posebno odnosi na ru\u010dak i ve\u010deru, jer prevelika koli\u010dina hrane intenzivno aktivira \u017eeludac da je vari. Zbog toga, mo\u017eete se ose\u0107ati usporeno i uspavano. A to nikako ne \u017eelite.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

#8 Odolite slatki\u0161ima<\/strong><\/h3>\n

 <\/p>\n

\"\"Umor pove\u0107ava \u017eelju za slatki\u0161ima i \u0161e\u0107erom uop\u0161te. Va\u017eno je da se ne prepu\u0161tamo toj \u017eelji jer \u0107e to dodatno podsta\u0107i organizam za ve\u0107im unosom ugljenih hidrata. Umesto da popijete obi\u010dan ili gazirani sok, iskoritite lepe dane za nezasla\u0111eni ledeni \u010daj sa limunom ili kafu bez kofeina ili \u0161laga\/mleka.<\/p>\n

 <\/p>\n

 <\/p>\n

#9 Popodnevna dremka je must<\/em><\/strong><\/h3>\n

 <\/p>\n

\"\"Mo\u017eda vam ovo zvu\u010di \u010dudno, ali zaista je tako. Ukoliko mo\u017eete, izdvojte oko pola sata na dnevnom nivou za ovu aktivnost. Trik je u tome da ova dremka traje kratko, jer nakon toga \u0107ete se probuditi odmorni i spremni za predstoje\u0107e dnevne obaveze. Svakako \u0107e vam se telo navi\u0107i na no\u0107ni san.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nepotrebno je spominjati koliko je san jedan od krucijalnih momenata za postizanje bilo kojeg zdravstvenog ili fitnes cilja. Bez obzira da li se rekreativno ili profesionalno bavite sportom, \u017eelite da izgubite na te\u017eini, dobijete mi\u0161i\u0107e ili jednostavno da se ose\u0107ate bolje, kvalitetan san je ne\u0161to \u0161to se podrazumeva. Realnost je takva da, ve\u0107ina ljudi, ne […]<\/p>\n","protected":false},"author":2,"featured_media":9845,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nIzborite se sa nesanicom: Uspe\u0161ni trikovi koje morate odmah primeniti | 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\/izborite-se-sa-nesanicom-uspesni-trikovi-koje-morate-odmah-primeniti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Izborite se sa nesanicom: Uspe\u0161ni trikovi koje morate odmah primeniti | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Nepotrebno je spominjati koliko je san jedan od krucijalnih momenata za postizanje bilo kojeg zdravstvenog ili fitnes cilja. Bez obzira da li se rekreativno ili profesionalno bavite sportom, \u017eelite da izgubite na te\u017eini, dobijete mi\u0161i\u0107e ili jednostavno da se ose\u0107ate bolje, kvalitetan san je ne\u0161to \u0161to se podrazumeva. 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