{"id":5800,"date":"2024-06-24T19:53:34","date_gmt":"2024-06-24T19:53:34","guid":{"rendered":"https:\/\/zen2fit.com\/?p=5800"},"modified":"2024-09-13T16:44:30","modified_gmt":"2024-09-13T16:44:30","slug":"tabata-trening-101","status":"publish","type":"post","link":"https:\/\/zen2fit.com\/bs\/tabata-workout-101\/","title":{"rendered":"Tabata trening 101: Nau\u010dite sve \u0161to trebate znati"},"content":{"rendered":"<div class=\"wp-block-uagb-container author-box-in-post-wrapper uagb-block-21b75d8f alignwide uagb-is-root-container\">\n<div class=\"wp-block-uagb-image uagb-block-012c71b7 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none author-image-in-post\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer-2.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer-2.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer-2.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer-2.webp\" alt=\"amir aljilji\" class=\"uag-image-7504\" width=\"1000\" height=\"563\" title=\"trener-2\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"written-by-label has-text-color has-link-color wp-elements-54d139b8ce73913e5c1af2edfd2e387c wp-block-paragraph\" style=\"color:#616161c4;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:20px;font-size:15px\">Napisao\/la<\/p>\n\n\n\n<div class=\"wp-block-uagb-info-box uagb-block-81930025 uagb-infobox__content-wrap  uagb-infobox-icon-above-title uagb-infobox-image-valign-top author-info-in-post\"><div class=\"uagb-ifb-content\"><div class=\"uagb-ifb-title-wrap\"><h3 class=\"uagb-ifb-title\"><a href=\"https:\/\/app.zen2fit.com\/trainers\/amir-aljilji\" data-type=\"link\" data-id=\"https:\/\/app.zen2fit.com\/trainers\/amir-aljilji\">Amir Aljilji<\/a><\/h3><\/div><p class=\"uagb-ifb-desc\">Posve\u0107enost snazi i kondiciji<\/p><\/div><\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ako ste se ikada zapitali postoji li na\u010din da zaista efikasno iskoristite svaki minut vje\u017ebanja, odgovor glasi \u2013 Tabata. Ovaj oblik visokointenzivnog intervalnog treninga (HIIT) osvojio je svijet fitnessa, a u ovom vodi\u010du otkrivamo sve \u0161to trebate znati kako biste po\u010deli s treningom, napredovali i postigli izvrsne rezultate.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Sadr\u017eaj<\/h2><nav><ul><li><a href=\"#what-is-tabata-protocol\">\u0160ta je Tabata protokol?<\/a><\/li><li><a href=\"#benefits-of-tabata-workout\">Za\u0161to vrijedi isprobati Tabatu?<\/a><\/li><li><a href=\"#preparing-for-your-first-tabata-workout\">Priprema za prvi Tabata trening<\/a><\/li><li><a href=\"#tabata-workout-plan-for-beginners\">Tabata plan za po\u010detnike<\/a><\/li><li><a href=\"#advanced-tabata-exercises-workout-plan\">Napredni Tabata plan<\/a><\/li><li><a href=\"#tabata-workouts-with-equipment\">Tabata s opremom<\/a><\/li><li><a href=\"#tabata-ride\">Tabata Ride<\/a><\/li><li><a href=\"#tips-to-enhance-your-tabata-workout\">Kako unaprijediti svoje Tabata treninge?<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-is-tabata-protocol\">\u0160ta je Tabata protokol?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Iza ovog treninga stoji japanski nau\u010dnik dr. Izumi Tabata, \u010dije je istra\u017eivanje po\u010detkom devedesetih pokazalo zapanjuju\u0107e rezultate. Njegova studija, objavljena u Journal of Physiological Sciences, uporedila je trening umjerenog intenziteta s visokointenzivnim intervalnim treningom, a rezultati su bili izvanredni: samo \u010detiri minute Tabata treninga pokazale su se jednako efikasne kao mnogo du\u017ei periodi klasi\u010dnog vje\u017ebanja. <a href=\"https:\/\/zen2fit.com\/bs\/high-intensity-interval-training-hiit\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/high-intensity-interval-training-hiit\/\" rel=\"noreferrer noopener\">HIIT trening<\/a>. <a href=\"https:\/\/jps.biomedcentral.com\/articles\/10.1007\/s12576-019-00676-7#:~:text=In%20conclusion%2C%20these,the%20specific%20sports.\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-788dfc89 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/from-above-of-professional-ethnic-constructor-helping-young-plus-size-woman-working-out-with-rowing-machine-in-sport-club-6551074-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/from-above-of-professional-ethnic-constructor-helping-young-plus-size-woman-working-out-with-rowing-machine-in-sport-club-6551074-scaled.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/from-above-of-professional-ethnic-constructor-helping-young-plus-size-woman-working-out-with-rowing-machine-in-sport-club-6551074-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/from-above-of-professional-ethnic-constructor-helping-young-plus-size-woman-working-out-with-rowing-machine-in-sport-club-6551074-1024x683.jpg\" alt=\"From above of professional ethnic constructor helping young plus size woman working out with rowing machine in sport club\" class=\"uag-image-6488\" width=\"1024\" height=\"683\" title=\"Fotografija: Andres Ayrton\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-4-minute-structure-of-a-tabata-workout\"><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom radnih intervala od 20 sekundi, klju\u010dno je da se zaista date svim snagama. Kratak odmor od 10 sekundi tek je dovoljan da uhvatite dah prije sljede\u0107eg napada. Ovaj odnos rada i odmora (2:1) ono je \u0161to Tabatu \u010dini tako posebnom i efikasnom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tajna le\u017ei u preciznoj strukturi: 20 sekundi vje\u017ebanja maksimalnim intenzitetom, 10 sekundi odmora, ponavlja se 8 krugova \u2013 ukupno 4 minute jednog seta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"difference-between-tabata-and-hiit-workouts\">Tabata i HIIT \u2013 u \u010demu je razlika?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Iako je Tabata zapravo podvrsta HIIT treninga, ona je znatno intenzivnija i stro\u017eije strukturirana. Dok klasi\u010dni HIIT mo\u017ee imati razli\u010dite odnose rada i odmora (npr. 30 sekundi rada, 30 sekundi odmora), Tabata zahtijeva maksimalan napor u svakom intervalu, \u010dime se posti\u017ee izuzetno visoka metaboli\u010dka i kardiovaskularna stimulacija. <a href=\"https:\/\/www.frontiersin.org\/journals\/endocrinology\/articles\/10.3389\/fendo.2024.1323093\/full#:~:text=However%2C%20over%20the%20entire%20process%2C%20Tabata%20still%20exhibits%20significantly%20higher%20rates%20in%20these%C2%A0aspects%20than%20HIIT%20and%20MICT\" target=\"_blank\" rel=\"noopener\"> <\/a>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fe2b6b85 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-6455778-6455778-1024x682.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-6455778-6455778.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-6455778-6455778.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-6455778-6455778-1024x682.jpg\" alt=\"pexels-photo-6455778-6455778.jpg\" class=\"uag-image-6489\" width=\"1024\" height=\"682\" title=\"\u017dena radi Tabata trening kod ku\u0107e\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits-of-tabata-workout\">Za\u0161to vrijedi isprobati Tabatu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prednosti ovog treninga daleko prevazilaze u\u0161tedu vremena. Evo za\u0161to je Tabata toliko mo\u0107no sredstvo: <a href=\"https:\/\/zen2fit.com\/bs\/benefits-of-high-intensity-interval-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">brojne pogodnosti<\/a> &nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"calorie-burning-and-metabolic-boost\">Sagorijevanje kalorija i ubrzan metabolizam<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kratki, ali sna\u017eni intervali tro\u0161e ogromnu koli\u010dinu energije. Zahvaljuju\u0107i EPOC efektu (\"afterburn\"), tijelo nastavlja sagorijevati kalorije satima nakon treninga, \u0161to Tabatu \u010dini izuzetno u\u010dinkovitom za regulaciju tjelesne te\u017eine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/eudl.eu\/doi\/10.4108\/eai.22-7-2020.2300320#:~:text=There%20were%20significant%20differences%20between%20groups%20for%20all%20body%20composition%20measures.%20In%20conclusion%2C%20Tabata%20method%20represents%20an%20effective%20way%20in%20reducing%20body%20weight%20and%20body%20fat%2C%20but%20it%20is%20no%20better%20than%20cardio%20exercise%20in%20improving%20physical%20fitness\" target=\"_blank\" rel=\"noopener\"><\/a>  <a href=\"https:\/\/zen2fit.com\/bs\/understanding-post-exercise-oxygen-consumption-epoc\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/understanding-post-exercise-oxygen-consumption-epoc\/\" rel=\"noreferrer noopener\">EPOC efekat<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-and-muscular-endurance\">Pobolj\u0161anje kondicije i izdr\u017eljivosti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Redovnim podizanjem pulsa do maksimuma ja\u010date srce i plu\u0107a. Istra\u017eivanja potvr\u0111uju da Tabata pove\u0107ava aerobni i anaerobni kapacitet, \u0161to zna\u010di da \u0107ete biti spremniji za svaku fizi\u010dku aktivnost. <a href=\"https:\/\/jps.biomedcentral.com\/articles\/10.1007\/s12576-019-00676-7#:~:text=This%20investigation%20showed,of%20cardiovascular%20events.\" target=\"_blank\" rel=\"noopener\"> <\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"helps-maintain-insulin-levels\">Povoljan uticaj na nivo insulina<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Visokointenzivni intervali pobolj\u0161avaju osjetljivost na insulin, \u0161to poma\u017ee u regulaciji \u0161e\u0107era u krvi i smanjuje rizik od razvoja dijabetesa tipa 2.<a href=\"https:\/\/digitalcommons.wku.edu\/ijesab\/vol2\/iss13\/56\/#:~:text=Tabata%20lowered%20the%20glucose%20response%20in%205%20of%207%20participants%20by%2027.1%20to%2092.9%25.%20HIIR%20lowered%20the%20insulin%20response%20in%205%20of%207%20participants%20by%2010.9%20to%2077%25.%20Tabata%20lowered%20the%20insulin%20response%20in%205%20of%207%20participants%20by%2036.6%20to%2077.9%25.\" target=\"_blank\" rel=\"noopener\"> <\/a> &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"preparing-for-your-first-tabata-workout\">Priprema za prvi Tabata trening<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to zaronite u svijet Tabate, nekoliko stvari vrijedi imati na umu.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7a814b89 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-scaled.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-1024x683.jpg\" alt=\"\" class=\"uag-image-6490\" width=\"6611\" height=\"4407\" title=\"Dva sportista rade vje\u017ebe zagrijavanja na krovu u zalazak sunca. Mu\u0161karac i \u017eena zajedno rade vje\u017ebe visokog intenziteta.\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"safety-measures-and-precautions\">Sigurnost na prvom mjestu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata nije za svakoga. Ako imate zdravstvenih problema ili dugo niste vje\u017ebali, obavezno se posavjetujte s ljekarom. Obavezno zagrijavanje: 5-10 minuta dinami\u010dkog istezanja i lagane kardio aktivnosti pripremit \u0107e mi\u0161i\u0107e i zglobove za naporan rad. <a href=\"https:\/\/zen2fit.com\/bs\/10-essential-warm-up-exercises\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/10-essential-warm-up-exercises\/\" rel=\"noreferrer noopener\">vje\u017ebe zagrijavanja <\/a>Pravilna hidratacija: Zbog intenziteta, tijelo gubi puno teku\u0107ine \u2013 pijte vodu prije, tokom (ako je potrebno) i poslije treninga. Slu\u0161ajte svoje tijelo: Bol ili vrtoglavica znak su da treba stati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"essential-equipment-for-tabata\">Potrebna oprema<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ljepota Tabate je u njenoj jednostavnosti. Za po\u010detak vam je dovoljan samo timer (\u0161toperica) i udobna odje\u0107a. Prostirka mo\u017ee dobro do\u0107i za vje\u017ebe na tlu. Kako budete napredovali, mo\u017eete dodati bu\u010dice, elasti\u010dne trake ili girje za dodatni intenzitet.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-e97753df wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-4498610-4498610-1024x682.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-4498610-4498610.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-4498610-4498610.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pexels-photo-4498610-4498610-1024x682.jpg\" alt=\"pexels-photo-4498610-4498610.jpg\" class=\"uag-image-6491\" width=\"1024\" height=\"682\" title=\"Osoba vje\u017eba visokointenzivni intervalni trening\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tabata-workout-plan-for-beginners\">Tabata plan za po\u010detnike<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ako ste novi u ovom na\u010dinu vje\u017ebanja, fokusirajte se na pravilnu tehniku. Brzina \u0107e do\u0107i s vremenom. Svaki set traje 4 minute, a izme\u0111u setova napravite pauzu od 60 sekundi laganog hodanja ili istezanja.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-round-1-high-knees\">Set 1: Visoka koljena (High Knees)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-10fc4648 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/High-knees-0-8-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/High-knees-0-8-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/High-knees-0-8-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/High-knees-0-8-screenshot-1024x576.webp\" alt=\"high knees\" class=\"uag-image-6492\" width=\"1920\" height=\"1080\" title=\"Demonstracija vje\u017ebe visokih koljena\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u010dite u mjestu podi\u017eu\u0107i koljena \u0161to vi\u0161e mo\u017eete. Dosko\u010dite meko na prednji dio stopala.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje<\/strong>20 sekundi intenzivnog podizanja koljena, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja<\/strong>Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak<\/strong>60 sekundi laganog tr\u010danja u mjestu ili hodanja po sobi kako biste snizili broj otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-round-2-squats\">Set 2: \u010cu\u010dnjevi (Squats)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-e5763b70 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Deep-Squat-With-Kettlebell-0-42-screenshot-1-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Deep-Squat-With-Kettlebell-0-42-screenshot-1.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Deep-Squat-With-Kettlebell-0-42-screenshot-1.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Deep-Squat-With-Kettlebell-0-42-screenshot-1-1024x576.webp\" alt=\"\" class=\"uag-image-6494\" width=\"1920\" height=\"1080\" title=\"Demonstracija dubokog \u010du\u010dnja s girjom\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Stopala u \u0161irini kukova, le\u0111a ravna. Spu\u0161tajte se kao da sjedate na stolicu, koljena neka ne prelaze liniju prstiju. Vratite se u po\u010detni polo\u017eaj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi rada, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi s laganim tempom ili stati\u010dkim istezanjem, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-round-3-crunches\">Set 3: Trbu\u0161njaci (Crunches)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-d85dea42 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/90-90-crunch-0-10-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/90-90-crunch-0-10-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/90-90-crunch-0-10-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/90-90-crunch-0-10-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6495\" width=\"1920\" height=\"1080\" title=\"Demonstracija trbu\u0161njaka 90-90\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite na le\u0111a, koljena savijena, stopala na podu. Ruke iza glave. Kontrahiraju\u0107i trbu\u0161ne mi\u0161i\u0107e, podignite ramena od poda, zatim se polako vratite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi intenzivnih trbu\u0161njaka, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi laganim tempom ili hodanjem po prostoriji, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-round-4-front-lunges\">Set 4: Iskoraci naprijed (Front Lunges)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-835ec106 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Forward-lunge-0-13-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Forward-lunge-0-13-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Forward-lunge-0-13-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Forward-lunge-0-13-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6496\" width=\"1920\" height=\"1080\" title=\"Demonstracija iskoraka naprijed\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Iskorak naprijed jednom nogom, spu\u0161taju\u0107i kukove dok oba koljena ne budu savijena pod oko 90 stepeni (stra\u017enje koljeno skoro dodiruje tlo). Vratite se u po\u010detni polo\u017eaj i ponovite drugom nogom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi intenzivnih trbu\u0161njaka, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cool-down-period\">Hla\u0111enje&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon posljednjeg seta, posvetite 5 minuta laganom istezanju \u2013 fokus na noge, le\u0111a i trbuh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"advanced-tabata-exercises-workout-plan\">Napredni Tabata plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za one koji su ve\u0107 upoznati s HIIT-om i tra\u017ee dodatni izazov, evo \u010detiri zahtjevnije vje\u017ebe.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u0161 kao i kod po\u010detnika, prije po\u010detka ovih Tabata vje\u017ebi, zagrijte se 3-5 minuta laganim tr\u010danjem u mjestu, krugovima rukama i zamahima nogama.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advanced-tabata-round-1-spiderman-pushup\">Set 1: Spiderman sklekovi (Spiderman Push-up)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-317bebb1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_26_spiderman_pushup.00_00_33_12.Still001-2-1024x576.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_26_spiderman_pushup.00_00_33_12.Still001-2.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_26_spiderman_pushup.00_00_33_12.Still001-2.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_26_spiderman_pushup.00_00_33_12.Still001-2-1024x576.jpg\" alt=\"\" class=\"uag-image-6498\" width=\"1920\" height=\"1080\" title=\"Demonstracija Spiderman sklekova\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Krenite iz polo\u017eaja za sklek. Dok spu\u0161tate prsa prema podu, povucite koljeno prema laktu (desno koljeno ka desnom laktu). Vratite se u po\u010detni polo\u017eaj i ponovite s drugom stranom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi intenzivnih sklekova, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi laganim tempom ili hodanjem po prostoriji, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advanced-tabata-round-2-jumping-pistol-squats\">Set 2: Ska\u010du\u0107i pi\u0161tolj \u010du\u010dnjevi (Jumping Pistol Squats \u2013 umjerena varijanta)&nbsp;<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-c0d7f1af wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/morning-stretching-2023-11-27-05-04-17-utc-1-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/morning-stretching-2023-11-27-05-04-17-utc-1.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/morning-stretching-2023-11-27-05-04-17-utc-1.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/morning-stretching-2023-11-27-05-04-17-utc-1-1024x683.jpg\" alt=\"\" class=\"uag-image-6499\" width=\"8688\" height=\"5792\" title=\"Jutarnje istezanje prije treninga\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Stanite na jednu nogu, drugu ispru\u017eite naprijed. \u010cu\u010dnite na toj nozi, a zatim eksplozivno odsko\u010dite, u zraku zamijenite noge i nastavite s drugom nogom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje<\/strong>20 sekundi intenzivnog podizanja koljena, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja<\/strong>Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak<\/strong>60 sekundi laganog tr\u010danja u mjestu ili hodanja po sobi kako biste snizili broj otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advanced-tabata-round-3-burpee-with-push-ups\">Set 3: Burpi sa sklekom (Burpee with Push-up)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b21b2931 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Burpees-0-26-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Burpees-0-26-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Burpees-0-26-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Burpees-0-26-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6500\" width=\"1920\" height=\"1080\" title=\"Demonstracija burpi vje\u017ebe\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Iz stoje\u0107eg stava spustite se u \u010du\u010danj, ruke na pod. Sko\u010dite nogama unazad u polo\u017eaj za sklek, napravite sklek, sko\u010dite nogama naprijed u \u010du\u010danj i odsko\u010dite u vis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi intenzivnih trbu\u0161njaka, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi laganim tempom ili hodanjem po prostoriji, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"advanced-tabata-round-4-star-jumps\">Set 4: Zvjezdasti skokovi (Star Jumps)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-83451bcb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pleased-young-sportswoman-jumping-while-working-ou-2023-11-27-05-04-07-utc-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pleased-young-sportswoman-jumping-while-working-ou-2023-11-27-05-04-07-utc.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pleased-young-sportswoman-jumping-while-working-ou-2023-11-27-05-04-07-utc.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/pleased-young-sportswoman-jumping-while-working-ou-2023-11-27-05-04-07-utc-1024x683.jpg\" alt=\"\" class=\"uag-image-6501\" width=\"7952\" height=\"5304\" title=\"Zadovoljna mlada sportistkinja ska\u010de tokom treninga\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Iz blagog \u010du\u010dnja eksplozivno sko\u010dite uvis, istovremeno ra\u0161iriv\u0161i ruke i noge u stranu u oblik zvijezde. Dosko\u010dite meko i odmah krenite u novi skok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi rada, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cool-down-period-1\">Hla\u0111enje&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to zavr\u0161ite napredne Tabata vje\u017ebe, zapo\u010dnite proces oporavka laganim istezanjem. Nastavite lagano istezanje 5 minuta, fokusiraju\u0107i se na noge, le\u0111a i trbu\u0161ne mi\u0161i\u0107e kako biste pomogli oporavku i fleksibilnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tabata-workouts-with-equipment\">Tabata s opremom<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dodatni otpor podi\u0107i \u0107e intenzitet na vi\u0161i nivo.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-with-equipment-round-1-kettlebell-swing\">Zamah girjom (Kettlebell Swing)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-796c0e6f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Single-Arm-Alternating-Kettlebell-Swing-0-19-screenshot-1-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Single-Arm-Alternating-Kettlebell-Swing-0-19-screenshot-1.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Single-Arm-Alternating-Kettlebell-Swing-0-19-screenshot-1.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Single-Arm-Alternating-Kettlebell-Swing-0-19-screenshot-1-1024x576.webp\" alt=\"\" class=\"uag-image-6502\" width=\"1920\" height=\"1080\" title=\"Demonstracija naizmjeni\u010dnog zamaha girjom jednom rukom\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Stopala u \u0161irini ramena, girja izme\u0111u nogu. Blago savijenih koljena i ravnih le\u0111a, zamahnite girjom izme\u0111u nogu, a zatim sna\u017enim propinjanjem kukova izbacite je naprijed do visine ramena. Kontrolirano je vratite nazad i ponovite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje<\/strong>20 sekundi intenzivnog podizanja koljena, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja<\/strong>Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak<\/strong>60 sekundi laganog tr\u010danja u mjestu ili hodanja po sobi kako biste snizili broj otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-with-equipment-round-2-weighted-burpees\">Burpi s tegovima (Weighted Burpees)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-4a588fbd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_51_kb_pushup.00_00_17_08.Still002-1-1024x576.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_51_kb_pushup.00_00_17_08.Still002-1.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_51_kb_pushup.00_00_17_08.Still002-1.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/am_ch_51_kb_pushup.00_00_17_08.Still002-1-1024x576.jpg\" alt=\"\" class=\"uag-image-6503\" width=\"1920\" height=\"1080\" title=\"Demonstracija skleka s girjom\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017ee\u0107i bu\u010dice u rukama, spustite se u \u010du\u010danj i stavite bu\u010dice na pod. Odbacite noge unazad, napravite sklek, vratite noge naprijed, ustanite i istisnite bu\u010dice iznad glave.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi rada, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi s laganim tempom ili stati\u010dkim istezanjem, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-with-equipment-round-3-dumbbell-thrusters\">Potisak iz \u010du\u010dnja s bu\u010dicama (Dumbbell Thrusters)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f71b2f40 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thruster-0-9-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thruster-0-9-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thruster-0-9-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thruster-0-9-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6504\" width=\"1920\" height=\"1080\" title=\"Demonstracija potiska bu\u010dicama\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Bu\u010dice na ramenima, dlanovi okrenuti jedan prema drugom. Spustite se u \u010du\u010danj, a prilikom ustajanja iskoristite zamah da potisnete bu\u010dice iznad glave.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi intenzivnih trbu\u0161njaka, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite ovaj obrazac 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oporavak:<\/strong> 60 sekundi laganim tempom ili hodanjem po prostoriji, fokusiraju\u0107i se na smanjenje otkucaja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-with-equipment-round-4-medicine-ball-slam\">Udaranje medicinke (Medicine Ball Slam)<\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-60ed6c24 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6506\" width=\"1920\" height=\"1080\" title=\"Demonstracija udarca medicinkom\" role=\"img\"><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Medicinku podignite iznad glave, uspravite se, a zatim je svom snagom (aktiviraju\u0107i trbu\u0161ne mi\u0161i\u0107e) udarite o pod ispred sebe. Pratite pokret tijelom, savijaju\u0107i se u kukovima.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trajanje:<\/strong> 20 sekundi rada, nakon \u010dega slijedi 10 sekundi odmora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponavljanja:<\/strong> Ponovite 8 rundi (ukupno 4 minute).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cool-down-period-2\">Hla\u0111enje&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to zavr\u0161ite Tabata trening sa spravama, zapo\u010dnite proces oporavka laganim istezanjem. Nastavite lagano istezanje 5 minuta, fokusiraju\u0107i se na noge, le\u0111a i trbu\u0161ne mi\u0161i\u0107e kako biste pomogli oporavku i fleksibilnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tabata-ride\">Tabata Ride<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Studija <a href=\"https:\/\/zen2fit.com\/bs\/tabata-ride-trening\/\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/tabata-ride\/\"><\/a> Tabata se mo\u017ee izvoditi i na sobnom biciklu. U sjede\u0107em polo\u017eaju, 20 sekundi vozite maksimalnim intenzitetom (\u0161to br\u017eom kadencom i\/ili ve\u0107im otporom), a zatim 10 sekundi lagano vrtite pedale. Ponovite 8 krugova.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-to-enhance-your-tabata-workout\">Kako unaprijediti svoje Tabata treninge?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spremni ste da podignete svoju Tabata igru na vi\u0161i nivo? Ovi jednostavni savjeti \u0107e vam pomo\u0107i da izvu\u010dete maksimum iz svojih Tabata sesija.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"planning-your-workout-schedule\">Planirajte redovno<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak, 2-3 Tabata treninga sedmi\u010dno su sasvim dovoljna. Va\u017eniji su kvalitet i oporavak od kvantiteta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-24658a40 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/fitness-plan-sports-trainer-amounts-to-workout-pl-2023-11-27-05-35-54-utc-1-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/fitness-plan-sports-trainer-amounts-to-workout-pl-2023-11-27-05-35-54-utc-1-scaled.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/fitness-plan-sports-trainer-amounts-to-workout-pl-2023-11-27-05-35-54-utc-1-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/fitness-plan-sports-trainer-amounts-to-workout-pl-2023-11-27-05-35-54-utc-1-1024x683.jpg\" alt=\"\" class=\"uag-image-6507\" width=\"1024\" height=\"683\" title=\"Plan fitnesa. Sportski trener se svodi na plan vje\u017ebanja izbliza.\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maximizing-intensity-in-your-workout\">Fokus na intenzitet<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata je kratka i treba da boli na pravi na\u010din. Ako ne osje\u0107ate da ste na kraju seta potpuno iscrpljeni, niste se dovoljno trudili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tabata se odli\u010dno nadopunjuje s EMOM, AMRAP ili Fartlek treninzima, kao i s klasi\u010dnim treninzima snage. Treninzi poput <a href=\"https:\/\/zen2fit.com\/bs\/vodic-za-fartlek-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fartlek<\/a>, <a href=\"https:\/\/zen2fit.com\/bs\/amrap-treninzi\/\" target=\"_blank\" rel=\"noreferrer noopener\">AMRAP<\/a> ili <a href=\"https:\/\/zen2fit.com\/bs\/5-efikasnih-emom-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\">EMOM<\/a> odli\u010dno funkcioniraju s Tabata treningom i mogu vam pomo\u0107i da br\u017ee postignete svoje fitnes ciljeve!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"recovery-and-nutrition-for-tabata\">Oporavak i ishrana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/zen2fit.com\/bs\/post-workout-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">Oporavak<\/a> Nakon ovako intenzivnog treninga, tijelu je potreban odmor i kvalitetna opskrba. Planirajte dane potpunog odmora izme\u0111u Tabata sesija. Pazite na san i hidrataciju.<a href=\"https:\/\/zen2fit.com\/bs\/the-best-pre-workout-breakfast\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/the-best-pre-workout-breakfast\/\" rel=\"noreferrer noopener\"> Balansirana ishrana, bogata kvalitetnim proteinima, ugljikohidratima i zdravim mastima<\/a> \u2013 osigurat \u0107e tijelu energiju za trening i resurse za oporavak. <a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/3\/34#:~:text=The%20duration%20of%20the%20recovery%20time%20influences%20the%20maximal%20performance%20during%20each%20interval%20and%20the%20overall%20organismic%20stress\" target=\"_blank\" rel=\"noopener\">Studija objavljena u \u010dasopisu Sports, a provedena od strane Univerziteta u Halleu<\/a>, Optimalni intervali odmora mogu zna\u010dajno pobolj\u0161ati efikasnost va\u0161ih treninga pobolj\u0161anjem performansi i sprje\u010davanjem umora.<\/p>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-02e0be71 wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Istra\u017eite jo\u0161 HIIT vje\u017ebi!<\/h3><p class=\"uagb-cta__desc\">Pogledajte HIIT programe Zen2Fit-a i uz stru\u010dno vodstvo lak\u0161e ostvarite svoje fitnes ciljeve!<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/workouts?category=HIIT\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Ako ste se ikada zapitali postoji li na\u010din da zaista efikasno iskoristite svaki minut vje\u017ebanja, odgovor glasi \u2013 Tabata. Ovaj oblik visokointenzivnog intervalnog treninga (HIIT) osvojio je svijet fitnessa, a u ovom vodi\u010du otkrivamo sve \u0161to trebate znati kako biste po\u010deli s treningom, napredovali i postigli izvrsne rezultate.<\/p>","protected":false},"author":11,"featured_media":6506,"comment_status":"open","ping_status":"open","sticky":false,"template":"post-preview","format":"standard","meta":{"_crdt_document":"","_uag_custom_page_level_css":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-5800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit"],"uagb_featured_image_src":{"full":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",1920,1080,false],"thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-150x150.webp",150,150,true],"medium":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-300x169.webp",300,169,true],"medium_large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-768x432.webp",768,432,true],"large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-1024x576.webp",1024,576,true],"1536x1536":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-1536x864.webp",1536,864,true],"2048x2048":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",1920,1080,false],"trp-custom-language-flag":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",18,10,false],"depicter-thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-200x113.webp",200,113,true],"custom-featured-image":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",1120,630,false],"gform-image-choice-sm":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",300,169,false],"gform-image-choice-md":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",400,225,false],"gform-image-choice-lg":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot.webp",600,338,false],"crp_thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Triceps-Extension-with-Medicine-Ball-0-13-screenshot-128x220.webp",128,220,true]},"uagb_author_info":{"display_name":"Amir Aljilji","author_link":"https:\/\/zen2fit.com\/bs\/author\/amiraljilji\/"},"uagb_comment_info":0,"uagb_excerpt":"So, you\u2019re taking an interest in HIIT workouts? Look no further than the Tabata workout \u2013 an advanced and high-intensity interval training that delivers maximum results in minimum time. In this ultimate guide, we'll dive deep into the world of Tabata, covering everything from its origin and philosophy to the benefits, preparation, and tips to&hellip;","_links":{"self":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/comments?post=5800"}],"version-history":[{"count":0,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5800\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media\/6506"}],"wp:attachment":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media?parent=5800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/categories?post=5800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/tags?post=5800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}