{"id":344,"date":"2025-03-04T11:36:26","date_gmt":"2025-03-04T11:36:26","guid":{"rendered":"https:\/\/principijelno.ba\/?p=344"},"modified":"2025-03-05T08:34:04","modified_gmt":"2025-03-05T08:34:04","slug":"kako-trenirati-tokom-posta-savjeti-za-ramazan","status":"publish","type":"post","link":"https:\/\/principijelno.ba\/?p=344","title":{"rendered":"Kako trenirati tokom posta? Savjeti za Ramazan"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ramazan je vrijeme posta, duhovnog rasta i discipline, ali i izazovan period za one koji \u017eele ostati fizi\u010dki aktivni. Kada je najbolje vrijeme za trening? Kako prilagoditi intenzitet vje\u017ebanja i ishranu kako biste sa\u010duvali energiju i vitalnost? <strong>Europski licencirani fitness instruktor Amar \u0160abanovi\u0107<\/strong> dijeli svoje savjete o tome kako trenirati i hraniti se tokom Ramazana, a klju\u010d je u <strong>dobroj organizaciji i slu\u0161anju vlastitog tijela<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kada trenirati tokom posta?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po meni, najbolje opcije za trening su:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Nakon iftara (2-3 sata poslije jela) \u2013 Ovo je idealno vrijeme za ozbiljniji trening jer ste jeli i hidrirali se.<br>\u2705 Prije sehura \u2013 Ako ste jutarnji tip, lagan trening prije sehura mo\u017ee pobolj\u0161ati cirkulaciju i razbuditi vas.<br>\u2705 Kratko prije iftara \u2013 Ovo mo\u017ee biti dobra opcija za one koji vole trenirati na prazan stomak, ali treba biti lagan trening \u2013 ni\u0161ta prete\u0161ko.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako trenirati i hraniti se tokom Ramazana? \u2013 Savjeti iz mog iskustva<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ramazan je poseban period u godini, mjesec posta, duhovnog rasta, ali i izazov kada je u pitanju fizi\u010dka aktivnost i ishrana. \u010cesto me ljudi pitaju kako se pravilno hraniti i trenirati u ovom periodu, a iz vlastitog iskustva mogu re\u0107i da je klju\u010d u dobroj organizaciji i slu\u0161anju vlastitog tijela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako prilagoditi trening?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom Ramazana, tijelo se prilago\u0111ava druga\u010dijem ritmu, pa je va\u017eno i trening prilagoditi:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd39 Manji intenzitet \u2013 Smanjite te\u017eine i intenzitet treninga, ali odr\u017eite disciplinu.<br>\ud83d\udd39 Kra\u0107i treninzi\u2013 Treninzi od 30-45 minuta su sasvim dovoljni.<br>\ud83d\udd39 Fokus na funkcionalni trening \u2013 Kettlebell, vje\u017ebe sa vlastitom te\u017einom i lagani tegovi su odli\u010dan izbor.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"818\" height=\"1024\" src=\"https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-d01667c392e5da653fb6be2b9a16880a64a80efef4e4867ff6fbfcfac9959c4f_ffad6a9f1a7196a8-818x1024.jpg\" alt=\"\" class=\"wp-image-359\" srcset=\"https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-d01667c392e5da653fb6be2b9a16880a64a80efef4e4867ff6fbfcfac9959c4f_ffad6a9f1a7196a8-818x1024.jpg 818w, https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-d01667c392e5da653fb6be2b9a16880a64a80efef4e4867ff6fbfcfac9959c4f_ffad6a9f1a7196a8-240x300.jpg 240w, https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-d01667c392e5da653fb6be2b9a16880a64a80efef4e4867ff6fbfcfac9959c4f_ffad6a9f1a7196a8-768x961.jpg 768w, https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-d01667c392e5da653fb6be2b9a16880a64a80efef4e4867ff6fbfcfac9959c4f_ffad6a9f1a7196a8.jpg 828w\" sizes=\"(max-width: 818px) 100vw, 818px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta jesti za iftar i sehur?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prehrana je bitna u ovom periodu, jer sve \u0161to pojedete direktno uti\u010de na va\u0161u energiju i oporavak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83c\udf7d Iftar:<br>\u2705 Po\u010dnite s vodom i hurmama \u2013 brzo vra\u0107aju energiju.<br>\u2705 Fokus na proteine i slo\u017eene ugljikohidrate \u2013 piletina, riba, jaja, ri\u017ea, krompir.<br>\u2705 Dobre masti \u2013 maslinovo ulje, ora\u0161asti plodovi, avokado.<br>\u2705 Izbjegavajte pr\u017eenu i te\u0161ku hranu \u2013 mo\u017ee usporiti probavu i uzrokovati umor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\udd63 Sehur:<br>\u2705 Proteini i zdrave masti \u2013 jaja, sir, jogurt, ora\u0161asti plodovi.<br>\u2705 Slo\u017eeni ugljikohidrati \u2013 ovsena ka\u0161a, integralni hljeb.<br>\u2705 Dovoljno vode \u2013 sprije\u010dit \u0107e dehidraciju tokom dana.<br>\u2705 Izbjegavajte slatki\u0161e i previ\u0161e soli \u2013 mogu izazvati \u017ee\u0111 tokom posta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hidratacija je jako bitna!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pijte 2-3 litre vode izme\u0111u iftara i sehura. Izbjegavajte gazirane sokove i previ\u0161e \u0161e\u0107era jer samo poja\u010davaju osje\u0107aj \u017ee\u0111i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zaklju\u010dak<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ramazan ne zna\u010di da morate odustati od treninga ili zdravog na\u010dina \u017eivota. Ako pametno planirate obroke i treninge, mo\u017eete odr\u017eati formu, osje\u0107ati se odli\u010dno i iskoristiti ovaj mjesec na najbolji na\u010din. Najva\u017enije je slu\u0161ati svoje tijelo, ne pretjerivati i prona\u0107i balans.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako imate bilo kakva pitanja ili trebate dodatne savjete, pi\u0161ite mi!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[Amar \u0160abanovi\u0107]<br>Europski licencirani fitness instruktor.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"828\" height=\"1004\" src=\"https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-4ab28e0c96ee53dd77e4800ebd77cfb9f7c0838c3bc39405fc6bf4536b28b094_d05170bb2cd68ab2.jpg\" alt=\"\" class=\"wp-image-345\" srcset=\"https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-4ab28e0c96ee53dd77e4800ebd77cfb9f7c0838c3bc39405fc6bf4536b28b094_d05170bb2cd68ab2.jpg 828w, https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-4ab28e0c96ee53dd77e4800ebd77cfb9f7c0838c3bc39405fc6bf4536b28b094_d05170bb2cd68ab2-247x300.jpg 247w, https:\/\/principijelno.ba\/wp-content\/uploads\/2025\/03\/0-02-05-4ab28e0c96ee53dd77e4800ebd77cfb9f7c0838c3bc39405fc6bf4536b28b094_d05170bb2cd68ab2-768x931.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ramazan je vrijeme posta, duhovnog rasta i discipline, ali i izazovan period za one koji \u017eele ostati fizi\u010dki aktivni. Kada je najbolje vrijeme za trening? Kako prilagoditi intenzitet vje\u017ebanja i ishranu kako biste sa\u010duvali energiju i vitalnost? Europski licencirani fitness instruktor Amar \u0160abanovi\u0107 dijeli svoje savjete o tome kako trenirati i hraniti se tokom Ramazana,&#8230;<\/p>\n","protected":false},"author":2,"featured_media":360,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naslovan"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/posts\/344","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/principijelno.ba\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=344"}],"version-history":[{"count":0,"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/posts\/344\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/principijelno.ba\/index.php?rest_route=\/wp\/v2\/media\/360"}],"wp:attachment":[{"href":"https:\/\/principijelno.ba\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/principijelno.ba\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/principijelno.ba\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}