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Što trebate znati prije nego što počnete sa bodybuildingom?

janjac15

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Jedna od najvažnijih stvari koje treba znati jest da se bodybuilding sastoji od 3 glavne komponente: trening, prehrana i odmor. Svaka od tih komponenti je jednako važna i zanemarivanje bilo koje od njih vodi stagnaciji u napretku i stjecanju mišićne mase.

TRENING

Trening u konceptu bodybuildinga znači da odete u teretanu i dižete utege po nekom programu treninga. Na početku morate odrediti svoje ciljeve i sukladno tim ciljevima izabrati plan treninga koji vam odgovara. Trebate odrediti frekvenciju treninga, tj. koliko često ćete trenirati tijekom tjedna. Za optimalan napredak preporuča se 3-5 treninga tjedno. Sve iznad te granice najčešće vodi pretreniravanju.

Vrlo je važno da vježbu izvodite pravilno i u punom opsegu. Ako ste početnik koji tek sada kreće u teretanu, zamolite nekog iskusnijeg da vas kontrolira dok izvodite vježbu te upozori u slučaju nepravilnog izvođenja. Nemojte naštetiti pravilnom izvođenju vježbi pretjeranim povećavanjem težina. Važno je znati da nijedan program treninga ne funkcionira na duge periode. Stoga kad osjetite da više ne možete napredovati radeći po nekom programu, promijenite ga.

PREHRANA

Morat ćete u potpunosti promijeniti svoje prehrambene navike počevši sa eliminarenjem junka iz vaše prehrane te povećavanjem broja obroka na 6-7 obroka dnevno. Junk hranu čine bijeli kruhovi, pizze, ćevapi, slatki sokovi, slatkiši, vrlo masni proizovodi itd. Jedite svaka 2-3 sata ili uvijek kad osjetite glad. Tako ćete svoje tijelo kontinuirano opskrbljivati hranjivim tvarima. Trebate znati da se hrana sastoji od proteina (bjelančevina), ugljikohidrata i masti i da sve troje trebate uvrstiti u svoju prehranu u pravilnom omjeru. Proteine nalazimo u mesu, jajima, mliječnim proizvodima, proteinskim praškovima itd. Izvori kvalitetnih ugljikohidrata su zobene pahuljice, integralni kruh, voće i povrće. Izvori kvalitetnih masti su laneno i maslinovo ulje te orašasti plodovi.

Trebate si organizirati plan prehrane tako da ne morate misliti što ćete i u koje vrijeme pojesti nego ćete samo pratiti taj plan. Vrlo je važno da ne propuštate obroke. Nemojte biti u zabludi da nije dobro jesti navečer ili prije spavanja jer time nećete opskrbiti svoje mišiće potrebnim proteinima tijekom spavanja.Za rast mićišne mase potrebno je biti u kalorijskom suficitu (unijeti više kalorija nego ih se potroši). Preporuča se dnevno unijeti minimalno 2 grama proteina po kilogramu mićićne mase kako bi dovoljno opskrbili mišiće potrebnim proteinima. Masti se preporuča unijeti minimalno 50 grama dnevno kako bi se podigao broj kalorija potreban za rast mišića. Ugljikohidrati se mogu jesti u svakom obroku, jedino ih se preporuča izbaciti u obroku prije spavanja.

ODMOR

Tijelu morate osigurati dovoljno odmora za oporavak mišića od treninga te njihov rast. Spavajte 8-10 sati dnevno. Svakih 3-4 mjeseca uzmite tjedan dana odmora od treninga, kako bi dopustili mišićima, zglobovima, ligamentima i živčanom sustavu potpuni oporavak.




11 Comments


Nice article on Bodybuilding, excellent for our Croatian readers.

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Thank you. This is just the beginning. Soon there will be more such articles.

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