{"id":1761,"date":"2018-01-31T14:54:29","date_gmt":"2018-01-31T13:54:29","guid":{"rendered":"http:\/\/wp.intersport.si\/blogba\/?p=1761"},"modified":"2019-10-24T16:11:04","modified_gmt":"2019-10-24T14:11:04","slug":"kako-smrsati-trcanjem","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2018\/01\/kako-smrsati-trcanjem\/","title":{"rendered":"Kako smr\u0161ati tr\u010danjem: 4 savjeta za tr\u010danje"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c\">\n.flex_column.av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c av_one_full  avia-builder-el-0  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><a href=\"https:\/\/www.intersport.ba\/sportovi\/trcanje\">Tr\u010danje<\/a> je jednostavna, ali efikasna vje\u017eba za sagorjevanje masti, kalorija i pobolj\u0161anje kondicije. Pratite na\u0161e savjete kako biste bili sigurni da c\u0301ete maksimalno iskoristiti svoje tr\u010danje svaki dan.<\/p>\n<p>Trendovi treninga dolaze i odlaze, ali tr\u010danje ostaje me\u0111u najboljim vje\u017ebama za sagorjevanje kalorija i gubitak te\u017eine. Evo kako mo\u017eete organizovati dio va\u0161eg na\u010dina \u017eivota &#8211; i posti\u0107i odli\u010dne rezultate.<\/p>\n<h2>Savjet #1: Neka Vam tr\u010danje bude redovna navika<\/h2>\n<p>Tr\u010danje je efikasan na\u010din gubitka te\u017eine samo ako to radite \u010desto, najbolje je da tr\u010dite redovno i to 4 puta sedmi\u010dno. Prvi korak je, da Vam tr\u010danje postane rutina. Odlu\u010dite se za pravo doba dana (jutro, popodne ili ve\u010der) i obilje\u017eite u svom kalendaru, kao \u0161to biste to napravili i za bilo koji drugi sastanak.<\/p>\n<h2>Savjet #2: Krenite lagano<\/h2>\n<p>Ukoliko do sada niste tr\u010dali i kondicija vam nije na zavidnom nivou, klju\u010d je da po\u010dnete sporo, kako u pogledu brzine tako i trajanju treninga. \u010cak i samo 20 minuta na dan u po\u010detku, sa kombinacijom hodanja i tr\u010danja, mo\u017ee biti korisno za po\u010detnike. Nakon 1-2 sedmice, trening bi trebao trajati do 30 minuta neprekidnog tr\u010danja u srednjem ritmu. Jednom kada se budete osje\u0107ali zadovoljavaju\u0107e, spremni ste za prelazak na sljede\u0107i nivo.<\/p>\n<h2>Savjet #3: Nije svako tr\u010danje isto<\/h2>\n<p>Uobi\u010dajena gre\u0161ka je tr\u010danje istog intenziteta sa istim trajanjem, iz sedmice u sedmicu. Va\u0161e tijelo se prilago\u0111ava ovom nivou aktivnosti i na taj na\u010din nec\u0301ete izgubiti te\u017einu. Rad na gubitku te\u017eine je najefikasniji kada tr\u010dite sa vec\u0301im intenzitetom. Poku\u0161ajte trenirati u razli\u010ditim intervalima, na primjer 30 sekundi sprinta i 3 minute aktivnog odmora (tj.umjerenog tr\u010danja). Ponovite ovo 5-6 puta. Br\u017ee tr\u010danje \u0107e formirati vi\u0161e mi\u0161i\u0107a i nastavit c\u0301ete gubiti kalorije \u010dak i nakon zavr\u0161etka tr\u010danja.<\/p>\n<h2>Savjet #4: Tajna je u miksu<\/h2>\n<p>Da biste izgubili te\u017einu (i zadr\u017eali je), tajna je u kombinaciji razli\u010ditih vrsta tr\u010danja plus trening snage. Va\u0161 sedmi\u010dni plan treba uklju\u010diti kombinaciju dugih tr\u010danja od najmanje 45 minuta da bi se izgradila izdr\u017eljivost, sprint-interval treninga za ultimativno sagorjevanje masno\u0107a i trening snage. Cilj nam je dva treninga snage od 15 do 20 minuta sedmi\u010dno.<\/p>\n<p>Mr\u0161avljenje uz tr\u010danje zahtjeva neku strategiju i dobro zaokru\u017een pristup kako bi sam trening bio najefikasniji. Jedite uravnote\u017eene obroke, pijte puno nezasla\u0111ene teku\u0107ine i dobiti \u0107ete kvalitetan odmor, izgledat \u0107ete i osje\u0107ati \u0107ete se bolje nego ikad. Tr\u010danje i zdravlje su usko povezani, jer tr\u010danje djeluje kao prevencija na kardiovaskularne bolesti i visok krvni tlak, a tr\u010danjem ne poma\u017eete samo fizi\u010dko, ve\u0107 i mentalno zdravlje pa se svakim novim pretr\u010danim kilometrom sve vi\u0161e osloba\u0111ate od stresa.<\/p>\n<\/div><\/section><br \/>\n<div  class='avia-button-wrap av-av_button-786e5933e465506ce0dad2516ad48082-wrap avia-button-center  avia-builder-el-2  el_after_av_textblock  el_before_av_image '><a href='https:\/\/www.intersport.ba\/sportovi\/trcanje' class='avia-button av-av_button-786e5933e465506ce0dad2516ad48082 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-green' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Pogledaj ponudu za trka\u010de<\/span><\/a><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-b027f4069f79aee382b8de7491348969\">\n.avia-image-container.av-av_image-b027f4069f79aee382b8de7491348969 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-b027f4069f79aee382b8de7491348969 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-b027f4069f79aee382b8de7491348969 av-styling- avia-align-center  avia-builder-el-3  el_after_av_button  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1762 avia-img-lazy-loading-not-1762 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2.jpg\" alt='tr\u010danje' title='tr\u010danje'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/01\/tek-blog-2-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":1763,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"}],"tags":[129],"class_list":["post-1761","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako smr\u0161ati tr\u010danjem: 4 savjeta za tr\u010danje - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Tr\u010danje za gubitak te\u017eine- Tr\u010danje mo\u017ee biti efikasan na\u010din kako smr\u0161ati pomo\u0107u tr\u010danja.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.ba\/blog\/2018\/01\/kako-smrsati-trcanjem\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako smr\u0161ati tr\u010danjem: 4 savjeta za tr\u010danje - 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