{"id":1919,"date":"2018-02-05T10:43:59","date_gmt":"2018-02-05T09:43:59","guid":{"rendered":"http:\/\/wp.intersport.si\/blogme\/?p=1919"},"modified":"2019-02-27T08:39:24","modified_gmt":"2019-02-27T07:39:24","slug":"vodic-za-trening-snage-za-trkace","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2018\/02\/vodic-za-trening-snage-za-trkace\/","title":{"rendered":"Trening snage za trka\u010de: vodi\u010d za po\u010detak"},"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>Kombinujuc\u0301i trening snage i <a href=\"https:\/\/www.intersport.me\/sportovi\/trcanje\">tr\u010danje<\/a>, mo\u017eete postic\u0301i br\u017ee vrijeme i bolju izdr\u017eljivost. Objasni\u0107emo vam za\u0161to je potrebno da posvetite najmanje jedan trening nedjeljno pove\u0107anju snage mi\u0161i\u0107a.<\/p>\n<p>Ako volite da tr\u010dite, mo\u017eda c\u0301ete biti u isku\u0161enju da iza\u0111ete na ulicu (ili traku za tr\u010danje) kako bi se pobolj\u0161ala va\u0161a snaga, izdr\u017eljivost i kondicija. Me\u0111utim, jedan od najefikasnijih na\u010dina za povec\u0301anje va\u0161ih atletskih performansi je u stvari trening za snagu i masu. Redovna posjeta teretani u sklopu va\u0161eg nedjeljnog trening plana mo\u017ee vas u\u010diniti ja\u010dim, br\u017eim i eventualno pomoc\u0301i u izbjegavanju povreda.<\/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><strong>Koji je najbolji re\u017eim treninga snage?<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>Vje\u017ebe te\u017eine koje ciljaju donji dio le\u0111a, gluteus i mi\u0161ic\u0301e nogu pobolj\u0161avaju va\u0161e performanse, a mi preporu\u010dujemo uravnote\u017eenu rutinu kako biste odr\u017eali op\u0161tu kondiciju. Vje\u017ebanje u teretani mo\u017ee zamijeniti jedan od va\u0161ih treninga tr\u010danja ili biti bonus va\u0161em nedjeljnom trka\u010dkom trening planu.<\/p>\n<h2><strong>Pravilan pristup treningu snage za trka\u010de<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>Kada radite sa te\u017einama ili treningom otpornosti, mo\u017eda c\u0301ete biti u isku\u0161enju da pravite prili\u010dno kratke pauze izme\u0111u serija, recimo 30 sekundi ili minut, da biste odr\u017eali povi\u0161en rad srca i osjec\u0301aj napornog rada koji ste dobili prilikom pokretanja.<\/p>\n<p>Me\u0111utim, za razliku od tr\u010danja, koje aerobno koristi energiju, energija treninga snage se oslanja na ATP-PC (adenozin trifosfat i fosfokreatin). Ovaj energetski sistem se koncentri\u0161e na visoki intenzitet, moc\u0301ne vje\u017ebe i traje samo izme\u0111u 10 i 15 sekundi. \u0160tavi\u0161e, nivoima ATP-PC-a je potrebno najmanje dva do tri minuta kako bi ponovo dostigli optimalne nivoe, i zato slobodno uzmite dovoljno vremena izme\u0111u serija za oporavak.<\/p>\n<h2><strong>Velika ponavljanja ili velike te\u017eine?<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>Vi vec\u0301 povec\u0301avate izdr\u017eljivost mi\u0161ic\u0301a kada tr\u010dite, tako da nec\u0301ete vidjeti veliki napredak uz trening otpornosti sa malim te\u017einama \/ velikim brojem ponavljanja. Umjesto toga, ciljajte na 6 do 10 ponavljanja sa te\u017einom kojom mo\u017eete bezbijedno uprvaljati, ali je osjec\u0301ate te\u0161kom. Rade\u0107i sa ve\u0107im te\u017einama, maksimalno c\u0301ete povec\u0301ati snagu &#8211; ali ne brinite o &#8220;pumpanju&#8221;, ovo se jednostavno nec\u0301e desiti.<\/p>\n<h2><strong>Nemojte zaboraviti na dane za oporavak<\/strong><\/h2>\n<p>Mo\u017eda ste u isku\u0161enju da isplanirate dan za trening snage u nekom od dana kada ne tr\u010dite. Me\u0111utim, preporu\u010dujemo vam da kombinujete treninge u jednom danu &#8211; tr\u010danje ujutro i trening snage kasnije u toku dana. Ovo daje dobar balans za te\u0161ke i lak\u0161e trening dane i omoguc\u0301ava va\u0161em tijelu da se oporavi.<\/p>\n<h2><strong>U\u017eivajte u trci!<\/strong><\/h2>\n<p>Sa povec\u0301anom snagom, moc\u0301i c\u0301ete da postignete br\u017ea vremena i vec\u0301u izdr\u017eljivost na va\u0161im trkama. Dakle, nemojte zaboraviti treninge u teretani, kao dijela va\u0161e kompletne rutine treninga tr\u010danja.<\/p>\n<\/div><\/section><\/p>\n<div  class='avia-button-wrap av-av_button-eaee3dde0c85c774f0d47008d25eb134-wrap avia-button-center  avia-builder-el-3  el_after_av_textblock  el_before_av_image '><a href='https:\/\/www.intersport.me\/sportovi\/trcanje' class='avia-button av-av_button-eaee3dde0c85c774f0d47008d25eb134 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' >Proverite ponudu za tr\u010danje<\/span><\/a><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-8f3dcb692f8e1db13a219ba2a975b651\">\n.avia-image-container.av-av_image-8f3dcb692f8e1db13a219ba2a975b651 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-8f3dcb692f8e1db13a219ba2a975b651 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-8f3dcb692f8e1db13a219ba2a975b651 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-1921 avia-img-lazy-loading-not-1921 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage.jpg\" alt='' title='trening snage'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage-300x200.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage-768x512.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage-705x470.jpg 705w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2018\/02\/trening-snage-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":1920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"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 svako i svugdje. 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":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[60],"class_list":["post-1919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-savjeti-za-trkace"],"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 sve redovne trka\u010de<\/title>\n<meta name=\"description\" content=\"Vodi\u010d za trening snage za trka\u010de. 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