{"id":23592,"date":"2025-09-21T07:08:44","date_gmt":"2025-09-21T05:08:44","guid":{"rendered":"https:\/\/andreasolomun.com\/?p=23592"},"modified":"2025-09-21T07:09:03","modified_gmt":"2025-09-21T05:09:03","slug":"razbijmo-mit-dugi-vitki-vs-glomazni-misici","status":"publish","type":"post","link":"https:\/\/andreasolomun.com\/hr\/razbijmo-mit-dugi-vitki-vs-glomazni-misici\/","title":{"rendered":"Razbijmo mit: Dugi, vitki vs. glomazni mi\u0161i\u0107i?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:-5%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion-flex-column\" style=\"--awb-bg-color:var(--awb-color1);--awb-bg-color-hover:var(--awb-color1);--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2><strong>Anatomija &amp; Fiziologija<\/strong><\/h2>\n<p>Vrijeme je da ovo zauvijek ra\u0161\u010distimo.<\/p>\n<p>Sigurno si \u010dula onu tvrdnju: <em>\u201cRadi Pilates za duge, vitke mi\u0161i\u0107e\u2026 di\u017ei utege i postat \u0107e\u0161 glomazna i bulky.\u201d<\/em><\/p>\n<p>E pa evo \u0161okantne istine: <strong>ne postoji \u201cPilates mi\u0161i\u0107\u201d i \u201cmi\u0161i\u0107 od utega.\u201d<\/strong><\/p>\n<p>Tvoji bicepsi, kvadricepsi ili gluteusi ve\u017eu se na kosti u fiksnim to\u010dkama. Trening ne mo\u017ee promijeniti te to\u010dke \u2013 on mijenja samo <strong>veli\u010dinu mi\u0161i\u0107a<\/strong> (i malo njegovu unutarnju arhitekturu). A \u0161to je presudno? <strong>Napetost + trud + prehrana + oporavak.<\/strong><\/p>\n<h2><strong>\u0160to se zapravo mijenja<\/strong><\/h2>\n<ul>\n<li><strong>Veli\u010dina mi\u0161i\u0107a (hipertrofija):<\/strong><br \/>\nI lagane i te\u0161ke te\u017eine mogu graditi mi\u0161i\u0107 \u2013 klju\u010d je da trenira\u0161 blizu otkaza. Te\u0161ki utezi su bolji za maksimalnu snagu, ali za rast mi\u0161i\u0107a \u2013 reakcija tkiva je ista, bez obzira dolazi li napetost od bu\u010dica ili reformera.<br \/>\n(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/\">PMC<\/a>)<\/li>\n<li><strong>Prehrana:<\/strong><br \/>\nProtein je kralj. Istra\u017eivanja pokazuju da suplementacija proteinom i dovoljno proteina u prehrani zna\u010dajno pobolj\u0161avaju rezultate treninga. Nakon otprilike ~1,6 g\/kg\/dan koristi se izravnavaju kod ve\u0107ine ljudi (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/\">PMC<\/a>). Kalorijski suficit poma\u017ee rastu, ali pretjerani suficit = ve\u0107inom mast (<a href=\"https:\/\/springeropen.com\/\">SpringerOpen<\/a>).<\/li>\n<li><strong>Arhitektura mi\u0161i\u0107a (za geekove):<\/strong><br \/>\nEkscentri\u010dan trening (npr. sporo spu\u0161tanje) mo\u017ee pove\u0107ati duljinu fascikula i promijeniti kut vlakana, \u0161to pobolj\u0161ava performanse. Ali to i dalje ne stvara \u201cduge i vitke\u201d mi\u0161i\u0107e \u2013 samo mijenja unutarnji raspored istog mi\u0161i\u0107a.<br \/>\n(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/\">PMC<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">PubMed<\/a>)<\/li>\n<\/ul>\n<h2><strong>Za\u0161to praktikanti Pilatesa ili Yoge izgledaju \u201cvitko\u201d<\/strong><\/h2>\n<p>Pa za\u0161to onda ljudi govore da Pilates \u201cizdu\u017euje\u201d?<\/p>\n<p>Zato \u0161to ako podra\u017eaj nije dovoljno sna\u017ean da pove\u0107a mi\u0161i\u0107 \u2013 i ne unosi\u0161 dovoljno proteina\/kalorija \u2013 <strong>mi\u0161i\u0107 jednostavno ne\u0107e rasti.<\/strong> Manja masa mi\u0161i\u0107a na istoj razini masti daje iluziju \u201cdugog i vitkog\u201d tijela. Istina je ta da ti mi\u0161i\u0107i isu narasli jer nemaju stimulaciju I nisu podr\u017eani hranom. Odnosno nisu \u201cdulji\u201d jer ih je Pilates izduljio nego ih Pilates nije izgradio.<\/p>\n<p>Za po\u010detnike, Pilates ili Yoga su super za izdr\u017eljivost, koordinaciju i onaj osje\u0107aj \u201czategnutosti\u201d. Ali kako napreduje\u0161, bez dodatnog optere\u0107enja do\u0111e\u0161 do plafona i nema napretka \u0161to je dosta zabrijavaju\u0107e kad uzmemo uj olbzir da nam mi\u0161i\u0107na masa starenjem pada. Jer aime ako ne vodimo brigu o rastu mi\u0161i\u0107a isti \u0107e propadat i prijete nam ozbiljniji p\u010droblemi u starosti kao \u0161to je lomljivost kostiju, inzulinska rezistencija, smanjna stabilnost, spore reakcije i niz drugih problema.<br \/>\n(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">PubMed<\/a>)<\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-scaled.jpg\"><img decoding=\"async\" class=\"wp-image-23583 size-fusion-600 aligncenter\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-800x533.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/09\/pilates-lopta-1536x1024.jpg 1536w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><strong>Bottom line (za svakoga)<\/strong><\/p>\n<ul>\n<li>Ne mo\u017ee\u0161 izdu\u017eiti mi\u0161i\u0107 preko njegovih hvati\u0161ta.<\/li>\n<li>Mo\u017ee\u0161 ga samo pove\u0107ati \u2013 ili ne.<\/li>\n<li>Rast tra\u017ei podra\u017eaj, proteine, kalorije i oporavak.<\/li>\n<li>Ako te strah da \u0107e\u0161 postati \u201cprenabildana\u201d \u2013 opusti se. Hipertrofija je spora, kontrolabilna i ne\u0107e se dogoditi slu\u010dajno. Trening snage te ne\u0107e \u201cpretvoriti u Hulk-a\u201d, ali \u0107e te u\u010diniti sna\u017enijom, zdravijom i otpornijom. Jer da je lako postat velik gledali bi pola planete nabildanih ljudi a to ba\u0161 I nije tako!<br \/>\n(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/\">PMC<\/a>)<\/li>\n<\/ul>\n<p>Pilates i Yoga su odli\u010dni za mobilnost, izdr\u017eljivost i tjelesnu svjesnost \u2013 ali kad pri\u010damo o fiziologiji mi\u0161i\u0107a, pravila su ista za sve.<\/p>\n<p>Suma sumarum kad vas je strah da budete postali \u201cveliki\u201d povucite paralelu s time da meni to zvu\u010di kao da vas je strah da \u0107e te postat Masterchef jer ste kupili novu tavicu i namirnice za kuhanje.<\/p>\n<p>Ako ste kojim slu\u010dajem u Zagrebu, programe pilatesa mo\u017eete zapo\u010deti ili nastaviti u okru\u017eenju koje pru\u017ea <a href=\"https:\/\/andreasolomun.com\/hr\/aroom\/\">Andrea&#8217;s Room Boutiq Gym<\/a>. Ako niste ili vi\u0161e volite raditi sami, <a href=\"https:\/\/andreasolomun.com\/hr\/\">&amp;Body program<\/a> vam mo\u017ee pomo\u0107i u izgradnji novih navika ali i \u0161irenju repertoara va\u0161eg vje\u017ebanja.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Izdu\u017eeni, vitki ste\u010deni Pilatesom ili glomazni mi\u0161i\u0107i ste\u010deni dizanjem utega, \u0161to je bolje? Prili\u010dno \u010desto pitanje koje ste vjerojatno \u010duli.. Razjasnimo ovo jednom zauvijek. Ne postoji ne\u0161to poput &#8230;.<\/p>\n","protected":false},"author":164,"featured_media":23586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-23592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Razbijmo mit: Dugi, vitki vs. glomazni mi\u0161i\u0107i?<\/title>\n<meta name=\"description\" content=\"Izdu\u017eeni, vitki ste\u010deni Pilatesom ili glomazni mi\u0161i\u0107i ste\u010deni dizanjem utega, \u0161to je bolje? Prili\u010dno \u010desto pitanje koje ste vjerojatno \u010duli.. Razjasnimo ovo jednom zauvijek. 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