{"id":11654,"date":"2025-09-25T11:55:53","date_gmt":"2025-09-25T09:55:53","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11654"},"modified":"2025-09-25T11:56:44","modified_gmt":"2025-09-25T09:56:44","slug":"sprava-za-veslanje-najbolji-cardio-trening-koji-mozete-raditi-kod-kuce","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2025\/09\/sprava-za-veslanje-najbolji-cardio-trening-koji-mozete-raditi-kod-kuce\/","title":{"rendered":"Sprava za veslanje: najbolji cardio trening koji mo\u017eete raditi kod ku\u0107e"},"content":{"rendered":"<div  class='flex_column av-1n62rza-702fe7e15d0142ae789999e136ca5da7 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-mfz7mkj9-390bee0f0153eb0de649b6e84e939f1a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U svijetu ku\u0107nog fitnessa postoje sprave koje postanu trend. Postoje sprave koje brzo padnu u zaborav, ali i one koje ostaju vje\u010dni klasici. <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/sprave-za-veslanje\">Sprava za veslanje<\/a><\/span> zaslu\u017eeno pripada drugoj skupini. Na prvi pogled mo\u017eda djeluje jednostavno, ali iza nje stoji jedan od naju\u010dinkovitijih i najpotpunijih oblika treninga koji mo\u017eete raditi kod ku\u0107e. Kombinira snagu, izdr\u017eljivost i koordinaciju, a istovremeno pru\u017ea i mentalno rastere\u0107enje. Ako tra\u017eite na\u010din kako oblikovati tijelo, pobolj\u0161ati kondiciju i sagorjeti kalorije, vesla\u010dka sprava mo\u017ee biti va\u0161a najbolja investicija.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-198anc6-cb0bf92d27ab20c3e197f23f88d79de1 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-utq3fq-4f5e37b21d47fbbd6a986b6c126a9a7c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Za\u0161to je veslanje toliko u\u010dinkovito?<\/span><\/h4>\n<p>Veslanje nije samo pokret ruku i ramena. Radi se o punom pokretu tijela koji aktivira gotovo sve mi\u0161i\u0107ne skupine. Svaki zaveslaj uklju\u010duje noge, trup, le\u0111a, ramena i ruke, pa je u\u010dinak vi\u0161estruk. Za razliku od nekih drugih sprava koje izoliraju odre\u0111ene mi\u0161i\u0107e, vesla\u010dka sprava nudi cjeloviti trening. Osim snage, veslanje je i vrhunski kardio trening. Brzim tempom pove\u0107ava se rad srca i plu\u0107a, a time i pobolj\u0161ava aerobna i anaerobna izdr\u017eljivost. U isto vrijeme, veslanje je takozvani low impact trening, \u0161to zna\u010di da ne optere\u0107uje zglobove poput tr\u010danja ili skakanja. Zato je idealno i za po\u010detnike i za one koji se vra\u0107aju treningu nakon ozljede.<\/p>\n<h4><span style=\"color: #808080\">Zdravstvene i fitness prednosti veslanja<\/span><\/h4>\n<p>Redoviti treninzi na vesla\u010dkoj spravi donose niz dobrobiti. Prva i ona koju ljudi naj\u010de\u0161\u0107e tra\u017ee kod vje\u017ebanja je vrlo u\u010dinkovito sagorijevanje kalorija. Ovisno o intenzitetu, u sat vremena veslanja mo\u017eete potro\u0161iti izme\u0111u 500 i 800 kalorija. To ga \u010dini odli\u010dnim saveznikom u gubitku kilograma ili odr\u017eavanju zdrave tjelesne mase. Druga prednost je ja\u010danje kardiovaskularnog sustava. Srce i plu\u0107a postaju u\u010dinkovitiji, a cirkulacija se pobolj\u0161ava. Redoviti kardio treninzi smanjuju rizik od bolesti srca, poma\u017eu u regulaciji krvnog tlaka i \u0161e\u0107era u krvi.<\/p>\n<p>Tre\u0107i benefit je razvoj mi\u0161i\u0107ne snage i izdr\u017eljivosti. Noge rade sna\u017ean potisak, trup stabilizira tijelo, a ruke i ramena dovr\u0161avaju pokret. Rezultat je skladno razvijeno tijelo s dobrim tonusom mi\u0161i\u0107a. Uz to, veslanje pobolj\u0161ava dr\u017eanje jer ja\u010da le\u0111ne mi\u0161i\u0107e koji \u010desto oslabe zbog modernog na\u010dina \u017eivota koji uklju\u010duje u\u010destalo sjedenje. I ne manje va\u017eno, veslanje pozitivno djeluje na mentalno zdravlje. Ritam pokreta i fokus na disanje djeluju gotovo meditativno. Mnogi vje\u017eba\u010di navode kako im veslanje poma\u017ee smanjiti stres i pobolj\u0161ati raspolo\u017eenje, pogotovo kada ga uvrste u redovitu rutinu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-3ggo9fq-4f6a134221cbb8e294597178f1000111 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2vw361y-38e14ceff5ee468e50624c92f8622adc\">\n.avia-image-container.av-2vw361y-38e14ceff5ee468e50624c92f8622adc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2vw361y-38e14ceff5ee468e50624c92f8622adc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2vw361y-38e14ceff5ee468e50624c92f8622adc av-styling- avia-align-center  avia-builder-el-5  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-11660 avia-img-lazy-loading-not-11660 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1.jpg\" alt='' title='vesla\u010d_1 (1)'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-1-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-935xwm-edbe6a5ddfb3cdacfdcda1b06ef67ccf av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mfz7qcl4-d84124efafb86b706adf221d7a4d474c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Kako pravilno koristiti vesla\u010dku spravu<\/span><\/h4>\n<p>Kako bi veslanje donijelo sve prednosti, va\u017eno je usvojiti pravilnu tehniku. Pokret se sastoji od \u010detiri faze: pripreme, potiska, zavr\u0161nog povla\u010denja i povratka. Snaga uvijek dolazi prvenstveno iz nogu, dok ruke dovr\u0161avaju pokret. Naj\u010de\u0161\u0107a pogre\u0161ka je oslanjanje samo na ruke, \u0161to smanjuje u\u010dinkovitost i pove\u0107ava rizik od ozljeda. Idealno je po\u010deti s kra\u0107im treninzima od 15 do 20 minuta, ujedna\u010denim tempom. Kasnije se mo\u017ee dodavati intenzitet kroz intervale, primjerice 30 sekundi sna\u017enog veslanja pa minuta laganog ritma. Takvi treninzi donose najbolju kombinaciju sagorijevanja masti i ja\u010danja kondicije.<\/p>\n<h4><span style=\"color: #808080\">Kako odabrati idealnu vesla\u010dku spravu za sebe<\/span><\/h4>\n<p>Ponuda <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/sprave-za-veslanje\">vesla\u010dkih sprava<\/a> <\/span>danas je raznolika, a izbor ovisi o va\u0161im ciljevima, prostoru i bud\u017eetu. Najva\u017enija razlika je u tipu otpora. Sprave sa zra\u010dnim otporom (air rower) nude prirodan osje\u0107aj veslanja i intenzitet raste \u0161to ja\u010de povla\u010dite. Vodene vesla\u010dke sprave (water rower) pru\u017eaju autenti\u010dan osje\u0107aj veslanja po vodi i popularne su me\u0111u onima koji \u017eele \u0161to realisti\u010dniji do\u017eivljaj. Magnetne sprave (magnetic rower) omogu\u0107uju ti\u0161i rad i precizno pode\u0161avanje otpora, \u0161to ih \u010dini prakti\u010dnim za stanove.<\/p>\n<p>Prije kupnje razmislite i o prostoru. Vesla\u010dke sprave su duga\u010dke, ali mnoge imaju mogu\u0107nost sklapanja, pa se lako spremaju nakon treninga. Obratite pozornost i na kvalitetu sjedala, ru\u010dki i monitora. Dobro je imati pregled podataka poput vremena, udaljenosti, broja zaveslaja i potro\u0161enih kalorija. Za po\u010detnike je \u010desto dovoljno investirati u srednji rang, dakle stabilnu spravu s osnovnim funkcijama i kvalitetnim otporom. Napredni sporta\u0161i ili oni koji \u017eele dugoro\u010dno koristiti spravu trebaju razmisliti o profesionalnijim modelima.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-1ymbb8m-0c3023dd421e9215d9c30c98cf82b794 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1hjneau-711f7f27c3f567bd6b4d95f400f3d154\">\n.avia-image-container.av-1hjneau-711f7f27c3f567bd6b4d95f400f3d154 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1hjneau-711f7f27c3f567bd6b4d95f400f3d154 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1hjneau-711f7f27c3f567bd6b4d95f400f3d154 av-styling- avia-align-center  avia-builder-el-9  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-11658 avia-img-lazy-loading-not-11658 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1.jpg\" alt='' title='vesla\u010d_1'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_1-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-1a4i75y-49194ad03055cc7e3326b27cd728f785 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mfz7rlfy-f2a1f44b52af8073350ba5eed0be32a5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Kako trenirati na vesla\u010dkoj spravi: od po\u010detnika do naprednih vje\u017eba\u010da<\/span><\/h4>\n<p>Bez obzira na iskustvo, veslanje se mo\u017ee prilagoditi svakome. Po\u010detnici naj\u010de\u0161\u0107e kre\u0107u lagano, ujedna\u010denim ritmom od desetak minuta, a zatim postupno pove\u0107avaju trajanje do dvadesetak minuta. Bitno je ne forsirati intenzitet, ve\u0107 prvo nau\u010diti tehniku i razviti osje\u0107aj za pokret. Kada tijelo postane naviknuto na redovite treninge, dolazi vrijeme za srednju razinu. Tu se kombinira veslanje u kontinuiranom ritmu s kratkim intervalima ubrzanja. Primjerice, pet minuta mirnog veslanja pa jedna minuta sna\u017enijeg tempa, ponovljeno nekoliko puta. Ovakav pristup ja\u010da kondiciju i pobolj\u0161ava kapacitet plu\u0107a i srca, a istovremeno podi\u017ee ukupnu potro\u0161nju kalorija. Napredni korisnici vole izazove i tu vesla\u010dka sprava pokazuje svoju punu snagu. Intervalni treninzi visokog intenziteta (HIIT) idealni su u ovoj fazi. To mo\u017ee biti 30 sekundi sna\u017enog veslanja na granici maksimuma, nakon \u010dega slijedi minuta odmjerenog ritma, ponavljano desetak puta. Takav trening traje kratko, ali tro\u0161i ogromnu koli\u010dinu energije i razvija i snagu i brzinu.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-n01x52-843d0d279c3f7b1936a2889ce537842d av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mfz7t54z-50a3b26470284695aabe876a53e113cf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Veslanje kod ku\u0107e: prakti\u010dnost koja motivira<\/span><\/h4>\n<p>Jedna od najve\u0107ih prednosti sprave za veslanje je prakti\u010dnost. Mo\u017eete trenirati kad god \u017eelite, bez obzira na vremenske uvjete. Za razliku od tr\u010danja vani, ne trebate brinuti o ki\u0161i, vru\u0107ini ili prometu. Sprava stoji kod ku\u0107e i \u010deka vas kad prona\u0111ete vrijeme. Ovakva dostupnost pove\u0107ava dosljednost u treningu. Lak\u0161e je odraditi 20 minuta veslanja ujutro prije posla ili nave\u010der nakon obaveza, nego planirati odlazak u teretanu. Uz to, veslanje je tiho i ne zahtijeva veliku pripremu, pa ga mo\u017eete uklopiti i u u\u017eurban raspored.<\/p>\n<h4><span style=\"color: #808080\">\u0160to odjenuti za veslanje kod ku\u0107e<\/span><\/h4>\n<p>Iako trenirate u vlastitom prostoru, odje\u0107a i obu\u0107a igraju va\u017enu ulogu. Najbolje je odabrati laganu, pripijenu sportsku odje\u0107u koja ne\u0107e smetati pokretima. Pre\u0161iroke majice ili hla\u010de mogu zapinjati za sjedalo ili ru\u010dke. Obu\u0107a treba biti stabilna, s tankim potplatom, jer tako noge imaju bolji kontakt s osloncem. Neki preferiraju veslanje bosonogi ili u \u010darapama, no kvalitetne tenisice za trening pru\u017eaju dodatnu sigurnost i udobnost. Ako planirate \u010de\u0161\u0107e veslati, razmislite i o rukavicama za bolji hvat.<\/p>\n<p><span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/sprave-za-veslanje\">Sprava za veslanje<\/a><\/span> jedna je od najsvestranijih i najkorisnijih sprava koje mo\u017eete imati kod ku\u0107e. Donosi kombinaciju kardio treninga, ja\u010danja mi\u0161i\u0107a i mentalnog rastere\u0107enja. Pogodna je za sve dobne skupine i razine kondicije, a uz pravilnu tehniku i dobar izbor modela mo\u017ee postati dugoro\u010dna investicija u zdravlje i vitalnost. Sve \u0161to trebate je sjesti, uhvatiti ru\u010dke i krenuti, jer svaki zaveslaj dovodi vas korak bli\u017ee sna\u017enijem i zdravijem tijelu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-14  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mfz8imch-a97a504a425c3eea43ab30e0d8f66c5a\">\n.avia-image-container.av-mfz8imch-a97a504a425c3eea43ab30e0d8f66c5a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mfz8imch-a97a504a425c3eea43ab30e0d8f66c5a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mfz8imch-a97a504a425c3eea43ab30e0d8f66c5a av-styling- avia-align-center  avia-builder-el-15  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-11659 avia-img-lazy-loading-not-11659 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3.jpg\" alt='' title='vesla\u010d_3'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2025\/09\/veslac_3-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Postoje sprave koje brzo padnu u zaborav, ali i one koje ostaju vje\u010dni klasici. Sprava za veslanje zaslu\u017eeno pripada drugoj skupini&#8230;<\/p>\n","protected":false},"author":5,"featured_media":11657,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj suvremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno utje\u010de na sveop\u0107e blagostanje.","parent":0,"count":59,"filter":"raw","term_order":"2","url":"https:\/\/www.intersport.hr\/blog\/category\/fitnes\/"}],"tags":[],"class_list":["post-11654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sprava za veslanje: najbolji cardio trening koji mo\u017eete raditi kod ku\u0107e - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Postoje sprave koje brzo padnu u zaborav, ali i one koje ostaju vje\u010dni klasici. 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