{"id":3416,"date":"2021-02-13T14:04:00","date_gmt":"2021-02-13T14:04:00","guid":{"rendered":"https:\/\/www.robertsiladji.com\/?p=3416"},"modified":"2023-06-15T21:18:23","modified_gmt":"2023-06-15T21:18:23","slug":"pravilna-izgradnja-misica","status":"publish","type":"post","link":"https:\/\/www.robertsiladji.com\/en\/pravilna-izgradnja-misica\/","title":{"rendered":"Pravilna izgradnja mi\u0161i\u0107a"},"content":{"rendered":"

Dobro definisani mi\u0161i\u0107i i telo bez vi\u0161ka masnog tkiva cilj je ve\u0107ine ve\u017eba\u010da. Da bi se ostvario neophodno je pravilno ve\u017ebanje koje je odre\u0111eno prema individualnim mogu\u0107nostima.<\/p>\n

Kako se grade mi\u0161i\u0107i?<\/h2>\n

Mi\u0161i\u0107i su sast\u0430vljeni od snopova mi\u0161i\u0107nih vlakana koji se kontrahuju svaki put pri stimulaciji. Pri razli\u010ditim pokretima kontrahuju se razli\u010dite kombinacije snopova mi\u0161i\u0107nih vlakana, a pri pove\u0107anom naporu se stvaraju i dodatna vlakna.<\/p>\n

Redovnim i pravilnim ve\u017ebanjem se posti\u017ee potpuni razvoj svakog mi\u0161i\u0107a<\/strong>. Poznavanje tehnika ve\u017ebanja i disanja je neophodno da bi se mi\u0161i\u0107i razvijali proporcionalno i simetri\u010dno. Potrebno je raditi ve\u017ebe za svaki deo mi\u0161i\u0107ne grupe i tako izgraditi \u017eeljeni oblik mi\u0161i\u0107a.<\/p>\n

Vrlo bitna stvar je odre\u0111ivanje adekvatnog optere\u0107enja<\/strong> za odre\u0111ene grupe mi\u0161i\u0107a, kako bi ve\u017ebanje bilo efikasno i zdravo. Optere\u0107enje prilikom ve\u017ebanja treba da bude individualno odre\u0111eno na osnovu prethodno ra\u0111enih testova.<\/p>\n

Koli\u010dina optere\u0107enja pri ve\u017ebanju varira od toga koliko mi\u0161i\u0107nih vlakana mo\u017ee da se anga\u017euje i koliko su jaki. Pravilno disanje doprinosi ve\u0107oj snazi mi\u0161i\u0107a i boljem podno\u0161enju optere\u0107enja.<\/p>\n

Da bi se mi\u0161i\u0107i pravilno gradili neophodno je da se prave pauze u toku ve\u017ebanja kako bi se mi\u0161i\u0107i odmorili i apsorbovali dovoljno hranljivih materija.<\/p>\n

Metabolizam i izgradnja mi\u0161i\u0107a<\/h2>\n

Trening sa optere\u0107enjem<\/b> je sistem treninga na \u010diju efikasnost zna\u010dajno uti\u010de metabolizam ve\u017eba\u010da. Kod nekih osoba se prirodno lak\u0161e energija iz hrane pretvara u mi\u0161i\u0107e, dok kod drugih to ide znatno sporije. \u041aod drugih se energija iz hrane lak\u0161e pretvara u energiju za ve\u017ebanje<\/strong>.<\/p>\n

Metabolizam se menja tokom godina u skladu sa stilom \u017eivota. Redovnim ve\u017ebanjem i odgovor tela se menja. Postaje sposobnije da pretvara proteine iz hrane u mi\u0161i\u0107e i da masti koristi kao energiju. Op\u0161te uzev, ve\u017ebanje ubrzava metabolizam i osobe koje imaju razvijeniju muskulaturu lak\u0161e skidaju vi\u0161ak kilograma<\/strong>.<\/p>\n

Za stanje metabolizma kod \u010doveka odgovorna je \u0161titna \u017elezda<\/strong><\/a>. Ako je ona zdrava redovnim ve\u017ebanjem se dobijaju sasvim dobri rezultati. Hipertireoza i hipotireoza su dva naj\u010de\u0161\u0107a poreme\u0107aja rada \u0161titne \u017elezde koji moraju da se le\u010de kod endokrinologa.<\/p>\n

Osobe sa hipertireozom imaju znatno ubrzan metabolizam<\/strong>, mr\u0161avi su i \u010desto imaju ubrzan rad srca. Suprotno njima, osobe sa hipotireozom imaju usporen metabolizam, vi\u0161ak kilograma i znatno sporije grade mi\u0161i\u0107nu masu.<\/p>\n

Namirnice koje su va\u017ene u izgradnji mi\u0161i\u0107a<\/h2>\n

Op\u0161te je poznato da su za izgradnju mi\u0161i\u0107a neophodni proteini uneti kroz hranu<\/strong>. Pored proteina, ne treba zaboraviti na unos kvalitetnih masti i ugljenih hidrata koji daju energiju za ve\u017ebanje.<\/p>\n

Hladno ce\u0111ena biljna ulja<\/strong> treba da imaju prednost nad ostalim vrstama masti. Tako\u0111e, cele \u017eitarice treba da imaju prednost nad belim bra\u0161nom i pecivima. Posebnu pa\u017enju treba obratiti na tzv. pseudo \u017eitarce sa visokim procentom proteina: heljdu, kinou i leblebije<\/strong>.<\/p>\n

\"Zdrava<\/p>\n

Na izgradnju mi\u0161i\u0107a odli\u010dno uti\u010du krastavci, bademi, ananas i spana\u0107 jer sadr\u017ee materije koje podsti\u010du njihovu izgradnju. Naravno, uravnote\u017eena i raznovrsna ishrana<\/a> su vrlo bitne za zdravo ve\u017ebanje. Ve\u0107i unos proteina i vitamina iz povr\u0107a treba da bude ujutru za doru\u010dak i za obrok nakon treninga<\/strong>.<\/p>\n

Ne treba zaboraviti ni dobru hidrataciju<\/strong> jer omogu\u0107ava prenos hranljivih materija do svih delova tela i ishranjivanje mi\u0161i\u0107a.<\/p>\n

Najefikasnije ve\u017ebanje<\/h2>\n

Ve\u017ebe sa optere\u0107enjem su najzna\u010dajnije za izgradnju mi\u0161i\u0107a, ali su zna\u010dajni i drugi, komplementarni oblici ve\u017ebanja. Pravilno kombinovanje razli\u010ditih ve\u017ebi omogu\u0107ava pobolj\u0161anje kondicije, elasti\u010dnosti i izgradnju mi\u0161i\u0107a.<\/p>\n

Da bi ve\u017ebanje bilo zdravo i efikasno potrebno je da se ve\u017eba prema individualno kreiranom programu. Personalni trener, nakon detaljnih merenja specijalizovanim testovima odre\u0111uje plan ve\u017ebi i njihovu dinamiku. Plan se kreira u skladu sa dogovorenim realno izvodljivim ciljevima.<\/p>\n

Kada je cilj izgradnja mi\u0161i\u0107a<\/strong> dominiraju ve\u017ebe sa optere\u0107enjem. Uklju\u010duje tako\u0111e i preporuke vezane za pravilnu ishranu kako bi rezultati ve\u017ebanja bili najbolji.<\/p>\n

Osobe koje smatraju da nemaju dovoljno vremena za ve\u017ebanje mogu da pogledaju tekst o online treningu<\/a>, kao alternativi klasi\u010dnim personalnim treninzima.<\/p>","protected":false},"excerpt":{"rendered":"

Dobro definisani mi\u0161i\u0107i i telo bez vi\u0161ka masnog tkiva cilj je ve\u0107ine ve\u017eba\u010da. Da bi se ostvario neophodno je pravilno ve\u017ebanje koje je odre\u0111eno prema individualnim mogu\u0107nostima. Kako se grade mi\u0161i\u0107i? Mi\u0161i\u0107i su sast\u0430vljeni od snopova mi\u0161i\u0107nih vlakana koji se kontrahuju svaki put pri stimulaciji. Pri razli\u010ditim pokretima kontrahuju se razli\u010dite kombinacije snopova mi\u0161i\u0107nih vlakana, […]<\/p>\n","protected":false},"author":4,"featured_media":3417,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[16],"tags":[43,44],"class_list":["post-3416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-izgradnja-misica","tag-kako-povecati-miscnu-masu"],"yoast_head":"\nPravilna izgradnja mi\u0161i\u0107a - 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