{"id":1779,"date":"2018-02-05T10:21:51","date_gmt":"2018-02-05T09:21:51","guid":{"rendered":"http:\/\/wp.intersport.si\/blogba\/?p=1779"},"modified":"2019-10-24T16:05:11","modified_gmt":"2019-10-24T14:05:11","slug":"vodic-za-trening-snage-za-trkace","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2018\/02\/vodic-za-trening-snage-za-trkace\/","title":{"rendered":"Trening snage za trka\u010de: vodi\u010d za po\u010detak treninga"},"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  el_before_av_textblock  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><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>Kombinovanjem tr\u010danja i treninga snage mo\u017eete ostvariti br\u017ee vrijeme i bolju izdr\u017eljivost. Objasniti \u0107emo vam za\u0161to morate odraditi barem jedan trening sedmi\u010dno, pobolj\u0161avaju\u0107i mi\u0161i\u0107nu snagu.<\/p>\n<p>Ako volite tr\u010danje, mo\u017eda \u0107ete biti u isku\u0161enju da iza\u0111ete na cestu (ili traka za tr\u010danje), vi\u0161e kako biste pobolj\u0161ali snagu i izdr\u017eljivost. Me\u0111utim, jedan od naju\u010dinkovitijih na\u010dina za pove\u0107anje va\u0161e atletske izdr\u017eljivosti, je zapravo trening s utezima. Redovni posjeti teretani, kao dio sedmi\u010dnog rasporeda vje\u017ebanja, mogu vas u\u010diniti ja\u010dim, br\u017eim i eventualno pomo\u0107i u izbjegavanju eventualnih ozljeda.<\/p>\n<\/div><\/section><\/div><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Koji je najbolji re\u017eim za trening snage?<\/h2>\n<p>Vje\u017ebe s te\u017einom koje su usmjerene va\u0161u jezgru, donji dio le\u0111a, gluteus i mi\u0161i\u0107e nogu, pobolj\u0161at \u0107e va\u0161e performanse i preporu\u010dujemo uravnote\u017eenu rutinu za odr\u017eavanje ukupne kondicije. Vje\u017ebanje u teretani mo\u017ee zamijeniti jednu od va\u0161ih staza ili biti bonus za va\u0161 sedmi\u010dni plan tr\u010danja.<\/p>\n<h2>Ispravan pristup treningu snage za trka\u010de<\/h2>\n<p>Kada radite trening s utezima ili trening otpora, mo\u017eda \u0107ete biti u isku\u0161enju da odr\u017eite kratke pauze izme\u0111u setova, recimo 30 sekundi ili minutu, kako biste zadr\u017eali povi\u0161enu brzinu otkucaja srca i osje\u0107aj napornog rada koji dobijete prilikom tr\u010danja.<\/p>\n<p>Me\u0111utim, za razliku od tr\u010danja, koje energiju koristi aerobno, energija treninga snage oslanja se na ATP-PC (adenozin trifosfat i fosfocreatin). Ovaj energetski sistem koncentri\u0161e se na visoko intenzivne, vje\u017ebe snage i traju samo izme\u0111u 10 i 15 sekundi. \u0160tovi\u0161e, ATP-PC razinama potrebne su najmanje dvije do tri minute da ponovno dosegnu optimalnu razinu, tako da odvojite vrijeme izme\u0111u setova i oporavka.<\/p>\n<h2>Vi\u0161e ponavljanja ili ve\u0107a te\u017eina?<\/h2>\n<p>Ve\u0107 gradite izdr\u017eljivost mi\u0161i\u0107a dok tr\u010dite, tako da ne\u0107ete vidjeti puno pobolj\u0161anja s manjom te\u017einom\/vi\u0161e ponavljanja otpornosti treninga. Umjesto toga, poku\u0161ajte sa 6 do 10 ponavljanja, s te\u017einom kojom mo\u017eete sigurno baratati, ali da i osje\u0107ate te\u017einu. Rade\u0107i s te\u017eim utezima, pove\u0107at \u0107ete svoju snagu &#8211; ali nemojte brinuti o &#8220;pove\u0107anju mase&#8221;, to se jednostavno ne\u0107e dogoditi.<\/p>\n<h2>Ne zaboravite va\u0161 dan oporavka<\/h2>\n<p>Sigurno \u0107ete biti u isku\u0161enju da rasporedite \u00a0trening snage na jedan od dana kad ne tr\u010dite. Me\u0111utim, preporu\u010dujemo vam kombinovanje treninga jedan dan \u2013 a submaximalno tr\u010danje ujutro, zajedno sa treningom snage kasnije tokom dana. To daje dobru ravnote\u017eu va\u0161im ja\u010dim i lak\u0161im treninzima, i omogu\u0107ava tijelu da se oporavi.<\/p>\n<h2>U\u017eivajte u tr\u010danju!<\/h2>\n<p>Uz pove\u0107anu snagu, mo\u0107i \u0107ete posti\u0107i br\u017ee vrijeme i ve\u0107u izdr\u017eljivost na stazama. Zato nemojte zaboraviti teretanu kao dio cjelokupne rutine vje\u017ebanja.<\/p>\n<\/div><\/section><\/p>\n<div  class='avia-button-wrap av-av_button-15c4474951d5cbda6f0deda4ba851310-wrap avia-button-center  avia-builder-el-3  el_after_av_textblock  el_before_av_image '><a href='https:\/\/www.intersport.ba\/sportovi\/trcanje' class='avia-button av-av_button-15c4474951d5cbda6f0deda4ba851310 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-teal' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Pogledaj ponudu za trka\u010de<\/span><\/a><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-adb8538cc2e2ebe1a9557f1360dc78f1\">\n.avia-image-container.av-av_image-adb8538cc2e2ebe1a9557f1360dc78f1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-adb8538cc2e2ebe1a9557f1360dc78f1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-adb8538cc2e2ebe1a9557f1360dc78f1 av-styling- avia-align-center  avia-builder-el-4  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-1784 avia-img-lazy-loading-not-1784 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage.jpg\" alt='' title='trening snage'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage.jpg 1000w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage-400x267.jpg 400w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage-768x512.jpg 768w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage-705x470.jpg 705w, https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2018\/02\/trening-snage-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":1783,"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":138,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"}],"tags":[131],"class_list":["post-1779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-tcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trening snage za trka\u010de: vodi\u010d za po\u010detak treninga - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Pove\u0107ajte snagu i izdr\u017eljivost kombinovanjem treninga snage s tr\u010danjem. 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