{"id":7375,"date":"2024-12-20T15:52:13","date_gmt":"2024-12-20T14:52:13","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=7375"},"modified":"2024-12-20T15:52:13","modified_gmt":"2024-12-20T14:52:13","slug":"sta-je-funkcionalni-trening-i-zasto-ga-ne-smijemo-zvati-crossfitom","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2024\/12\/sta-je-funkcionalni-trening-i-zasto-ga-ne-smijemo-zvati-crossfitom\/","title":{"rendered":"\u0160ta je funkcionalni trening, i za\u0161to ga ne smijemo zvati CrossFitom?"},"content":{"rendered":"<div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-m4wv4ive-a3e43b1d8f0d37d80a19dcb19286975a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-5i7bszn-359d1ab2b1d98adc3592963ed053d68b av_one_full avia-builder-el-0 el_before_av_one_full avia-builder-el-first first flex_column_div \">\n<section class=\"av_textblock_section av-m1yn504c-7fca5139499933ee30143365dbb80882 \">\n<div class=\"avia_textblock\">\n<p>Funkcionalni trening jedna je od najpopularnijih forma fitnessa koja se \u010desto pogre\u0161no poistovje\u0107uje s CrossFitom. Iako oba pristupa imaju sli\u010dne ciljeve \u2013 pobolj\u0161anje ukupne kondicije i svakodnevne funkcionalnosti tijela \u2013 funkcionalni trening ima specifi\u010dne karakteristike i pristupe koji ga razlikuju od CrossFita. Funkcionalni trening ima brojne prednosti, a mo\u017eete ga efikasno praktikovati u teretani, ali i kod ku\u0107e.<\/p>\n<h3>\u0160ta je funkcionalni trening?<\/h3>\n<p>Funkcionalni trening je vrsta treninga koja se temelji na izvo\u0111enju vje\u017ebi koje opona\u0161aju pokrete iz svakodnevnog \u017eivota. Cilj ovakvih vje\u017ebi je pobolj\u0161ati snagu, izdr\u017eljivost, fleksibilnost i koordinaciju kako bi tijelo bilo spremnije za obavljanje svakodnevnih aktivnosti, poput dizanja predmeta, penjenja stepenicama ili tr\u010danja. Funkcionalni trening kombinuje pokrete koji uklju\u010duju vi\u0161e mi\u0161i\u0107nih skupina, a ne samo izolirane vje\u017ebe koje ciljaju pojedine mi\u0161i\u0107e. Ovaj trening razvio se iz rehabilitacije, gdje su fizioterapeuti koristili vje\u017ebe koje su pacijentima pomagale da ponovno steknu funkcionalnost nakon povreda. S vremenom su te vje\u017ebe postale popularne i u fitness svijetu jer omogu\u0107uju ljudima da pobolj\u0161aju svakodnevnu tjelesnu izvedbu, smanje rizik od povreda i pove\u0107aju op\u0107u tjelesnu kondiciju.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-4ynu0lf-5ba66b2b7df6a349d2441b5f6c9dc209 av_one_full avia-builder-el-2 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-m1yn5uzx-092a7f4a36c719315c52c28774bab5ab \">\n<div class=\"avia_textblock\">\n<h4>Koje su glavne karakteristike funkcionalnog treninga?<\/h4>\n<p>Funkcionalni trening uklju\u010duje niz slo\u017eenih pokreta, poput \u010du\u010dnjeva, iskoraka, potisaka i povla\u010denja, koji istovremeno anga\u017eiraju vi\u0161e mi\u0161i\u0107nih skupina. Fokus je na balansu, koordinaciji i mobilnosti. Vje\u017ebe su dinami\u010dne i poma\u017eu pobolj\u0161ati snagu i stabilnost, dok se \u010desto koriste vlastita te\u017eina tijela, slobodni tegovi (bu\u010dice, girje) i elasti\u010dne trake. Tako\u0111er, va\u017ean aspekt funkcionalnog treninga je anga\u017eiranje mi\u0161i\u0107a trupa (core) kako bi se stabiliziralo tijelo tokom pokreta.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-g61lfn-ce7fbee63f8d2530a8ed533d8d705848 av_one_full avia-builder-el-4 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-m1yn78mv-caca7b78e7bf4d14c1b72a01c94fd063 \">\n<div class=\"avia_textblock\">\n<h4>Kako se funkcionalni trening razlikuje od CrossFita?<\/h4>\n<p>Iako se funkcionalni trening i CrossFit \u010desto stavljaju u istu kategoriju, postoje klju\u010dne razlike. CrossFit je specifi\u010dan program treninga koji kombinuje funkcionalne pokrete s visokointenzivnim intervalnim treningom (HIIT) i takmi\u010darskom komponentom. Dok je funkcionalni trening usmjeren na pobolj\u0161anje tjelesne funkcionalnosti u svakodnevnom \u017eivotu, CrossFit uklju\u010duje takmi\u010darski pristup s mjerenjem vremena, broja ponavljanja i postignu\u0107a. Zbog ove takmi\u010darske prirode, CrossFit je intenzivniji i \u010desto uklju\u010duje ve\u0107i rizik od povreda, osobito kod neiskusnih vje\u017eba\u010da. Funkcionalni trening, s druge strane, ima mek\u0161i i prilagodljiviji pristup, bez stresa takmi\u010denja i fokusira se na tehniku i kontrolu pokreta.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m4wv54yl-8f89ab8be3d0c6deff7b1c25fda354ea\">\n.avia-image-diff-container.av-m4wv54yl-8f89ab8be3d0c6deff7b1c25fda354ea .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m4wv54yl-8f89ab8be3d0c6deff7b1c25fda354ea .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m4wv54yl-8f89ab8be3d0c6deff7b1c25fda354ea .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m4wv54yl-8f89ab8be3d0c6deff7b1c25fda354ea av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7376 avia-img-lazy-loading-not-7376 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/12\/funkcionalni-trening-_1-845x420.jpg\" alt='' title='funkcionalni-trening-_1'  height=\"420\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7376 avia-img-lazy-loading-not-7376 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/12\/funkcionalni-trening-_1-845x420.jpg\" alt='' title=''  height=\"420\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m4wv6so1-e40ce810c6af4d86defbaeb197e3ee33 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Koje vje\u017ebe \u010dine osnovu funkcionalnog treninga?<\/h4>\n<p>Funkcionalni trening mo\u017eete izvoditi u teretani, ali vrlo je prakti\u010dan i za vje\u017ebanje kod ku\u0107e jer ne zahtijeva puno opreme. Postoji par vje\u017ebi koje se smatraju svojevrsnom osnovom funkcionalnog treninga, a to su:<br \/>\n\u25cf\u00a0 \u010cu\u010dnjevi:\u00a0Aktiviraju mi\u0161i\u0107e nogu, stra\u017enjice i trupa.<br \/>\n\u25cf\u00a0 Iskoraci:\u00a0Poma\u017eu u razvoju stabilnosti i ravnote\u017ee.<br \/>\n\u25cf\u00a0 Plank:\u00a0Ja\u010da trup i pobolj\u0161ava stabilnost.<br \/>\n\u25cf\u00a0 Sklekovi:\u00a0Uklju\u010duju mi\u0161i\u0107e prsa, ramena, ruku i trup.<br \/>\n\u25cf\u00a0 Ruski twist:\u00a0Dobar je za ja\u010danje trbu\u0161nih mi\u0161i\u0107a i pobolj\u0161anje rotacijske snage.<br \/>\n\u25cf\u00a0 No\u0161enja\u00a0(Farmer\u2019s walk): Odli\u010dna vje\u017eba koja pove\u0107ava snagu podlaktica i stabilnost cijelog tijela<br \/>\nZa ove vje\u017ebe kod ku\u0107e, osim vlastite te\u017eine, mo\u017eete koristiti jednostavne rekvizite poput elasti\u010dnih traka, girja ili bu\u010dica. Ako vje\u017ebate u teretani, pristup slo\u017eenijim rekvizitima poput TRX-a ili medicinskih lopti mo\u017ee vam pru\u017eiti dodatne varijante vje\u017ebi.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m4wv82o1-fa2d9c93b4a62568289cde7ff2f50e76 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Oprema za funkcionalni trening<\/h4>\n<p>Za funkcionalni trening, potrebna vam je udobna sportska odje\u0107a koja omogu\u0107uje slobodu kretanja. Birajte one od brzosu\u0161e\u0107eg i prozra\u010dnog materijala. Tako\u0111er, kvalitetne patike s dobrom podr\u0161kom klju\u010dne su za stabilnost i smanjenje rizika od povreda, osobito kod vje\u017ebi koje uklju\u010duju puno pokreta poput skokova ili iskoraka.<br \/>\nOd opreme, osnovni alati koji vam mogu olak\u0161ati trening uklju\u010duju i koje je dobro imati u ku\u0107noj teretani su:<br \/>\n\u25cf\u00a0 Girje (kettlebells):\u00a0Dobre za pove\u0107anje snage i izdr\u017eljivosti.<br \/>\n\u25cf\u00a0 Elasti\u010dne trake:\u00a0Poma\u017eu u pobolj\u0161anju fleksibilnosti i aktivaciji mi\u0161i\u0107a.<br \/>\n\u25cf\u00a0 Bu\u010dice:\u00a0Korisne za dodavanje otpornosti pri osnovnim vje\u017ebama.<br \/>\n\u25cf\u00a0 TRX trake:\u00a0Omogu\u0107uju vje\u017ebe u suspenziji koje dodatno anga\u017eiraju stabilizacijske mi\u0161i\u0107e.<br \/>\nU po\u010detku mo\u017eete ulo\u017eiti u set bu\u010dica koje omogu\u0107uju prilagodbu te\u017eine te u set elasti\u010dnih traka. Kasnije svakako preporu\u010dujemo nadogradnju ku\u0107ne teretane s girijama i TRX trakom.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m4wv8s8n-deeb4913939820bee161531d0fabd45d\">\n.avia-image-diff-container.av-m4wv8s8n-deeb4913939820bee161531d0fabd45d .av-image-diff-handle{\nbox-shadow:0 0 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m4wv8s8n-deeb4913939820bee161531d0fabd45d .av-image-diff-handle:before{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n.avia-image-diff-container.av-m4wv8s8n-deeb4913939820bee161531d0fabd45d .av-image-diff-handle:after{\nbox-shadow:0 3px 0 #fff, 0px 0px 12px rgba(51, 51, 51, 0.5);\n}\n<\/style>\n<div  class='avia-image-diff-container av-m4wv8s8n-deeb4913939820bee161531d0fabd45d av-handle-vertical av-handle-circle av-handle-border btn-style-rounded av-line-default avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling ' data-image_diff=\"{&quot;drag_start&quot;:&quot;&quot;}\"  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"av-image-diff-wrapper\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7377 avia-img-lazy-loading-not-7377 avia_image av-img-before ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/12\/funkcionalni-trening-_2-845x420.jpg\" alt='' title='funkcionalni-trening-_2'  height=\"420\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7377 avia-img-lazy-loading-not-7377 avia_image av-img-after' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2024\/12\/funkcionalni-trening-_2-845x420.jpg\" alt='' title=''  height=\"420\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><div class=\"av-image-diff-overlay\"><span class=\"av-img-diff-label label-before\">Prije<\/span><span class=\"av-img-diff-label label-after\">Nakon<\/span><\/div><div class=\"av-image-diff-handle\"><span class=\"av-handle-arrow av-handle-left-arrow\"><\/span><span class=\"av-handle-arrow av-handle-right-arrow\"><\/span><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-10  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m4wvbg8j-b796c75d95aaaedd82155681ef7211d7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-133aj1f-b7d5f38c691d80df50016abef82f334e av_one_full avia-builder-el-14 el_after_av_one_full el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-pn6z2b-b0556bc587973d93b98543297ca49286 \">\n<div class=\"avia_textblock\">\n<h3>Funkcionalni trening za po\u010detnike<\/h3>\n<p>Za po\u010detnike, funkcionalni trening mo\u017ee trajati od 30 do 45 minuta, uklju\u010duju\u0107i zagrijavanje i istezanje. Ovaj vremenski okvir dovoljan je za izvo\u0111enje vje\u017ebi koje \u0107e aktivirati cijelo tijelo, bez preoptere\u0107enja. Preporu\u010duje se trenirati 2 do 3 puta sedmi\u010dno kako bi se tijelo prilagodilo novom re\u017eimu vje\u017ebanja, uz dan odmora izme\u0111u treninga. Najefikasniji trening \u0107e biti ako koristite gore navedenu opremu.<br \/>\nPrijedlog vje\u017ebi i ponavljanja za po\u010detnike:<br \/>\n\u25cf\u00a0 Zagrijavanje (5-10 minuta):\u00a0Lagano tr\u010danje na mjestu, visoka koljena, rotacije kukova i ramena.<br \/>\n\u25cf\u00a0 Kru\u017eni sistem vje\u017ebi:\u00a0Svaku vje\u017ebu izvodite 30 sekundi, s 30 sekundi odmora izme\u0111u vje\u017ebi. Ponovite krug 2-3 puta.<br \/>\n\u25cf\u00a0 \u010cu\u010dnjevi (Squats):\u00a012-15 ponavljanja<br \/>\n\u25cf\u00a0 Sklekovi (Push-ups):\u00a08-10 ponavljanja<br \/>\n\u25cf\u00a0 Iskoraci (Lunges):\u00a010 ponavljanja po nozi<br \/>\n\u25cf\u00a0 Plank (na podlakticama):\u00a0Zadr\u017eati 20-30 sekundi<br \/>\n\u25cf\u00a0 Superman:\u00a0Le\u017ee\u0107i na trbuhu, podignite ruke i noge u zrak. Ponovite 10 puta.<br \/>\n\u25cf\u00a0 Zavr\u0161no istezanje (5 minuta):\u00a0Fokusirajte se na istezanje mi\u0161i\u0107a nogu, le\u0111a i ramena kako biste smanjili napetost nakon treninga.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-w8khyb-f29586031ff9e892715c2c9534133afd av_one_full avia-builder-el-16 el_after_av_one_full avia-builder-el-last first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-m1yngcex-7df8a17f57cb6f6ecc344adbc95ae179 \">\n<div class=\"avia_textblock\">\n<h3>Kako poja\u010dati funkcionalni trening kroz vrijeme?<\/h3>\n<p>Nakon \u0161to se tijelo privikne na osnovni program, obi\u010dno nakon 4-6 sedmica, mo\u017eete postupno pove\u0107avati intenzitet i te\u017einu vje\u017ebi. Kada osjetite da su po\u010detne bu\u010dice ili girje lagane, pove\u0107ajte te\u017einu za 1-2 kg. Umjesto 30 sekundi po vje\u017ebi, mo\u017eete pove\u0107ati na 45 ili 60 sekundi, smanjuju\u0107i odmor na 15-20 sekundi. Uvedite pliometrijske vje\u017ebe poput skokova (box jumps), burpee vje\u017ebi ili iskoraka sa skokom. Pove\u0107ajte broj serija s 2-3 na 4-5 ili broj ponavljanja vje\u017ebi. Isprobajte slo\u017eenije vje\u017ebe poput \u010du\u010dnja s potiskom bu\u010dica ili iskoraka s okretom trupa. Poja\u010davanje intenziteta omogu\u0107it \u0107e vam napredak i izgradnju snage, dok funkcionalni trening ostaje zabavan, dinami\u010dan i prilago\u0111en va\u0161im potrebama.<\/p>\n<p>Funkcionalni trening izuzetno je korisna forma vje\u017ebanja koja poma\u017ee u izgradnji snage, izdr\u017eljivosti i fleksibilnosti potrebnih za svakodnevne aktivnosti. Iako se \u010desto mije\u0161a s CrossFitom, funkcionalni trening ima svoj jedinstveni pristup koji se temelji na prakti\u010dnim pokretima i kontroliranom, prilagodljivom tempu. Ovaj tip treninga savr\u0161en je za po\u010detnike jer ga je mogu\u0107e izvoditi s minimalnom opremom, kako kod ku\u0107e tako i u teretani. Postupnim pove\u0107anjem intenziteta i uvo\u0111enjem novih vje\u017ebi, svatko mo\u017ee posti\u0107i zna\u010dajan napredak u tjelesnoj kondiciji i op\u0107em zdravlju.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":7378,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obavezni pratilac savremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno uti\u010de na sve aspekte \u017eivota.","parent":0,"count":62,"filter":"raw","term_order":"13","url":"https:\/\/www.intersport.ba\/blog\/category\/fitnes\/"}],"tags":[30,38],"class_list":["post-7375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","tag-fitnes","tag-kucni-fitnes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0160ta je funkcionalni trening, i za\u0161to ga ne smijemo zvati CrossFitom? - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Funkcionalni trening jedna je od najpopularnijih forma fitnessa koja se \u010desto pogre\u0161no poistovje\u0107uje s CrossFitom. 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