{"id":10134,"date":"2024-02-02T13:25:47","date_gmt":"2024-02-02T12:25:47","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10134"},"modified":"2024-02-02T13:25:47","modified_gmt":"2024-02-02T12:25:47","slug":"plivanje-trening-koji-je-prikladan-za-sve","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/02\/plivanje-trening-koji-je-prikladan-za-sve\/","title":{"rendered":"Plivanje: trening koji je prikladan za svakoga"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-o5qp5y-3d462e958083ffc0f729849da61ee08d\">\n.flex_column.av-o5qp5y-3d462e958083ffc0f729849da61ee08d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-o5qp5y-3d462e958083ffc0f729849da61ee08d av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lq1rh2-659ba701f390d24e311ce26acc31de38 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\">Plivanje<\/a><\/span> je jedna od najboljih sportskih aktivnosti i oblika vje\u017ebanja. I bilo da ste po\u010detnik ili iskusan pliva\u010d, dobrobiti plivanja ostaju iste za sve.<\/p>\n<p>Kako zapo\u010deti trening plivanja na temelju va\u0161eg trenutnog pliva\u010dkog znanja? Koju udaljenost preplivati, koju tehniku \u200b\u200bplivanja koristiti i koji intenzitet odabrati? U nastavku \u0107ete prona\u0107i odgovore na sva pitanja i upoznati se s treninzima plivanja razli\u010ditih stupnjeva te\u017eine, koji su primjereni za po\u010detnike, napredne i iskusne pliva\u010de.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-647ewgn-00d41a0a3a3740497b5fafe040446278\">\n.flex_column.av-647ewgn-00d41a0a3a3740497b5fafe040446278{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-647ewgn-00d41a0a3a3740497b5fafe040446278 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-5xqqp93-4010631be7a826019889412aa1e4a488 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Za\u0161to je plivanje primjeren trening za svakoga?<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-5agxis7-044e9a575079a1b9b2c62f86ddc18852 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\">Plivanje<\/a><\/span> je vje\u017eba za cijelo tijelo, koja uklju\u010duje vi\u0161e mi\u0161i\u0107nih skupina. I iako to nije uvijek najprikladniji na\u010din vje\u017ebanja, svakako je jedan od naju\u010dinkovitijih. \u010cinjenica je da je plivanje savr\u0161ena vje\u017eba koja ja\u010da snagu, izdr\u017eljivost, kardiovaskularni sustav i aktivira cijeli organizam.<\/p>\n<p>U plivanju se, naravno, sve vrti oko uzgona. Takva tjelovje\u017eba rastere\u0107uje zglobove i kralje\u017enicu pa je izvrsna opcija za sve \u2013 a posebno za osobe koje bole zglobovi, osobe s vi\u0161kom kilograma i sve one koji se oporavljaju od raznih ozljeda.<\/p>\n<p>Podrazumijeva se da je plivanje pogodno za osobe svih dobnih skupina. Ovo je jedna od sportskih aktivnosti koja se posebno preporu\u010duje svim starijim osobama jer nema negativnih u\u010dinaka na zglobove i kosti, a ujedno je odli\u010dna za ja\u010danje sr\u010danog mi\u0161i\u0107a.<\/p>\n<p>Plivanje tako\u0111er mo\u017ee biti izvrsna nadopuna svim drugim oblicima tjelovje\u017ebe. Mnogi profesionalni sporta\u0161i koriste ovu vrstu treninga za ubla\u017eavanje naprezanja mi\u0161i\u0107a ili kao dodatak svom treningu. Na taj na\u010din dodatno ja\u010daju mi\u0161i\u0107e cijelog tijela, a posebno mi\u0161i\u0107e kora, kardiovaskularne funkcije i kapacitet plu\u0107a.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4vmp9o7-93c3ecf4431acdb20aeb36e0b11565ef\">\n.flex_column.av-4vmp9o7-93c3ecf4431acdb20aeb36e0b11565ef{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4vmp9o7-93c3ecf4431acdb20aeb36e0b11565ef av_one_full  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4hb60yf-68316aed6da6d84dfe9411a942229579\">\n.avia-image-container.av-4hb60yf-68316aed6da6d84dfe9411a942229579 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4hb60yf-68316aed6da6d84dfe9411a942229579 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4hb60yf-68316aed6da6d84dfe9411a942229579 av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   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- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/12\/4.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-47ofli-1075e13b51c3110e0f276a709967eaa0\">\n.flex_column.av-47ofli-1075e13b51c3110e0f276a709967eaa0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-47ofli-1075e13b51c3110e0f276a709967eaa0 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jgjira-740283cee61e74812bb253792fd145af '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Razli\u010dito zahtjevni treninzi plivanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq0px5pt-6a01f5a4c52c596bad3ec2578fbcb3f9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada je u pitanju ozbiljan trening plivanja, mnogi se pitaju kako zapo\u010deti.<\/p>\n<p>Duljina, intenzitet i struktura treninga plivanja ovisi uglavnom o Va\u0161em pliva\u010dkom umije\u0107u, trenutnoj fizi\u010dkoj spremi i Va\u0161im ciljevima. Zato vam u nastavku predstavljamo razli\u010dite mogu\u0107nosti treninga plivanja koje zadovoljavaju najrazli\u010ditije potrebe pojedinaca \u2013 sigurni smo da \u0107ete prona\u0107i onu koja vam najvi\u0161e odgovara.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-42qiuon-46097724d0db141cabc7efb38c38a2e6\">\n.flex_column.av-42qiuon-46097724d0db141cabc7efb38c38a2e6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-42qiuon-46097724d0db141cabc7efb38c38a2e6 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-39hnwif-b8c946a6b35ad91c3e4f233535c4273f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Lagana vje\u017eba plivanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-2tg3ak7-820981836d66a497c8d5f0d14923e518 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Trening laganog plivanja namijenjen je svim po\u010detnicima u ozbiljnoj obuci plivanja, koji nisu navikli plivati \u200b\u200bna duge staze. U tom slu\u010daju preporu\u010damo jednostavne intervale slobodnog stila (krau, prsno, le\u0111no ili delfin) uz pomo\u0107 kojih \u0107ete postupno pove\u0107avati udaljenost:<\/p>\n<ul>\n<li>4 x 25 m slobodno plivanje s pauzom od 15 s izme\u0111u svakog intervala;<\/li>\n<li>8 x 50 m slobodno plivanje s naglaskom na brzi zaveslaj i 20 s odmora izme\u0111u intervala;<\/li>\n<li>4 x 25 m slobodno plivanje s pauzom od 15 s izme\u0111u svakog intervala;<\/li>\n<li>1 minuta odmora;<\/li>\n<li>4 x 25 m slobodno plivanje s pauzom od 15 s izme\u0111u svakog intervala;<\/li>\n<li>6 x 100 m slobodno plivanje laganim tempom s odmorom od 30 s izme\u0111u intervala;<\/li>\n<li>Plivanje 4 x 25 m slobodno s pauzom od 15 s izme\u0111u svakog intervala.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-r1me8j-cc304f9fa66b3848e3e88e4794408cd5\">\n.flex_column.av-r1me8j-cc304f9fa66b3848e3e88e4794408cd5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-r1me8j-cc304f9fa66b3848e3e88e4794408cd5 av_one_full  avia-builder-el-13  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lqccqmti-bbf43e0cfeb892859b6074b50601da18\">\n.avia-image-container.av-lqccqmti-bbf43e0cfeb892859b6074b50601da18 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lqccqmti-bbf43e0cfeb892859b6074b50601da18 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lqccqmti-bbf43e0cfeb892859b6074b50601da18 av-styling- avia-align-center  avia-builder-el-14  avia-builder-el-no-sibling '   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- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/12\/3.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2le0wmv-b566bbd8bd328c8b01e87e6c471d86e8\">\n.flex_column.av-2le0wmv-b566bbd8bd328c8b01e87e6c471d86e8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2le0wmv-b566bbd8bd328c8b01e87e6c471d86e8 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-1zbust3-2932884b7e563aa918fbbdf97609089e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Napredna obuka plivanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-1tjj88n-b3841f876ff6361b556e8013e0ae3d05 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Napredna obuka plivanja namijenjena je naprednim pliva\u010dima. Ova vje\u017eba plivanja poti\u010de vas, da se usredoto\u010dite na postizanje ve\u0107ih udaljenosti, bez \u017ertvovanja brzine. Svakako po\u010dnite sa zagrijavanjem pa nastavite sa sljede\u0107im intervalima:<\/p>\n<ul>\n<li>8 x 25 m slobodno plivanje s pauzom od 20 s izme\u0111u svakog intervala;<\/li>\n<li>Plivanje 8 x 50 m slobodno s naglaskom na brojanje zaveslaja i 30 s odmora izme\u0111u intervala;<\/li>\n<li>Plivanje 8 x 75 m slobodno s naglaskom na brojanje zaveslaja i 30 s odmora izme\u0111u intervala;<\/li>\n<li>8 x 50 m slobodno s fokusom na broj zaveslaja &#8211; nastojte posti\u0107i br\u017ea intervalna vremena s istim brojem zaveslaja; izme\u0111u svakog intervala postoji pauza od 30 s.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-q5y4x8-2dee83ebc447ee23e98b342e57d7616c\">\n.flex_column.av-q5y4x8-2dee83ebc447ee23e98b342e57d7616c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-q5y4x8-2dee83ebc447ee23e98b342e57d7616c av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lrrq58bd-446469ba122d5631f5bdf5c9d30ca9e3\">\n.avia-image-container.av-lrrq58bd-446469ba122d5631f5bdf5c9d30ca9e3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lrrq58bd-446469ba122d5631f5bdf5c9d30ca9e3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lrrq58bd-446469ba122d5631f5bdf5c9d30ca9e3 av-styling- avia-align-center  avia-builder-el-19  avia-builder-el-no-sibling '   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- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/12\/2.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-14bl6pj-bf7776c5a81e3e8b50f62e3553a06921\">\n.flex_column.av-14bl6pj-bf7776c5a81e3e8b50f62e3553a06921{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-14bl6pj-bf7776c5a81e3e8b50f62e3553a06921 av_one_full  avia-builder-el-20  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lqox1kcd-42032449bb91813ef76cd89dda6722d2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Zahtjevna vje\u017eba plivanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqox1r5e-e7f4e282384f9bf0b80998f7b681deb7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zahtjevna obuka plivanja namijenjena je najiskusnijim pliva\u010dima, koji u pravilu ve\u0107 vladaju s nekoliko pliva\u010dkih tehnika. Njegova glavna svrha je postizanje izdr\u017eljivosti i postizanje najve\u0107ih udaljenosti. Prvo se zagrijte, a zatim nastavite sa sljede\u0107im intervalima:<\/p>\n<ul>\n<li>3 x 300 m slobodno plivanje s pauzom od 40 s izme\u0111u svakog intervala;<\/li>\n<li>2 x 200 m prsno s pauzom od 30 sekundi izme\u0111u svakog intervala;<\/li>\n<li>1 x 100 m, od \u010dega 50 m brzo slobodno i 50 m brzo prsno;<\/li>\n<li>2 x 200 m prsno s pauzom od 30 sekundi izme\u0111u svakog intervala;<\/li>\n<li>3 x 300 m slobodno plivanje s pauzom od 40 s izme\u0111u svakog intervala.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqox4e11-c940f9f83ac18ef4d85917f5505277d5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije no \u0161to se upustite u nove izazove, sve \u0161to vam treba je <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\/odjeca\">kupa\u0107i kostim<\/a><\/span>, <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\/oprema\/kape-za-plivanje\">kapa za plivanje<\/a><\/span> i <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\/oprema\/naocale\">nao\u010dale<\/a><\/span> &#8211; sve to i vi\u0161e dostupno je u INTERSPORT asortimanu.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Plivanje je jedna od najboljih sportskih aktivnosti i oblika vje\u017ebanja. I bilo da ste po\u010detnik ili iskusan pliva\u010d, dobrobiti plivanja ostaju iste za sve.<\/p>\n","protected":false},"author":5,"featured_media":10191,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"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 svatko i svagdje. 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":139,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-10134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plivanje: trening koji je prikladan za svakoga<\/title>\n<meta name=\"description\" content=\"Plivanje je jedna od najboljih sportskih aktivnosti i oblika vje\u017ebanja. 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