{"id":23687,"date":"2025-10-26T06:07:52","date_gmt":"2025-10-26T05:07:52","guid":{"rendered":"https:\/\/andreasolomun.com\/?p=23687"},"modified":"2025-10-26T06:08:25","modified_gmt":"2025-10-26T05:08:25","slug":"ems-trening","status":"publish","type":"post","link":"https:\/\/andreasolomun.com\/hr\/ems-trening\/","title":{"rendered":"EMS trening"},"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>Mo\u017ee li 20-minutni EMS trening stvarno zamijeniti sat treninga?<\/strong><\/h2>\n<p style=\"text-align: justify;\">Dizanje, skakanje, balansiranje, disanje &#8211; mo\u017ee li nekoliko elektri\u010dnih impulsa zaista napraviti sve to za tebe?<\/p>\n<p style=\"text-align: justify;\">Dizanje, skakanje, balansiranje, disanje &#8211; mo\u017ee li nekoliko elektri\u010dnih impulsa zaista napraviti sve to za tebe?<br \/>EMS trening tvrdi da mo\u017ee. Dvadeset minuta u odijelu koje \u0161alje elektri\u010dne impulse kroz tijelo, kontrahiraju\u0107i mi\u0161i\u0107e dok stoji\u0161, \u010du\u010dne\u0161 ili se lagano pomi\u010de\u0161. Tvrdnja: isti efekti kao cijeli sat treninga u pola vremena.  <\/p>\n<p style=\"text-align: justify;\">Ali mo\u017ee li to stvarno zamijeniti ono \u0161to se doga\u0111a kad <em>ti <\/em>pokre\u0107e\u0161 svoje tijelo &#8211; kad mozak, \u017eiv\u010dani sustav i mi\u0161i\u0107i rade zajedno?<\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23684 size-fusion-800\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-800x533.jpg\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-800x533.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/fitness-girl-trainer-before-workout-ems-suit-sport-training-electrical-muscle-stimulation-suit-fit-girl-ems-suit-white-background-1536x1024.jpg 1536w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h2><strong>\u0160to EMS zapravo radi<\/strong><\/h2>\n<p style=\"text-align: justify;\">Elektromiostimulacija (EMS) koristi elektri\u010dne impulse da izazove nesvjesne kontrakcije mi\u0161i\u0107a. Tehnologija nije nova &#8211; koristi se u fizikalnoj terapiji desetlje\u0107ima da pomogne ljudima vratiti funkciju mi\u0161i\u0107a nakon ozljeda ili operacija. <\/p>\n<p style=\"text-align: justify;\">U zadnje vrijeme, me\u0111utim, reklamira se zdravim ljudima kao \u201cshortcut\u201d za snagu i mr\u0161avljenje.<\/p>\n<p style=\"text-align: justify;\">Istra\u017eivanja pokazuju da EMS mo\u017ee <strong>pove\u0107ati snagu i mi\u0161i\u0107nu masu<\/strong> u odre\u0111enoj mjeri. Na primjer, meta-analiza objavljena u <em>Journal of Strength and Conditioning Research<\/em> (2021) pokazala je da EMS mo\u017ee stimulirati hipertrofiju i snagu usporedivu s treningom s utezima kod ne-treniranih ili rehabilitiraju\u0107ih osoba\u30101\u3011. <\/p>\n<p style=\"text-align: justify;\">Ali postoji kvaka. Efekt uvelike ovisi o <strong>intenzitetu, trajanju i u\u010destalosti<\/strong> &#8211; i \u010dak i tada, EMS ne nudi istu neuromuskularnu koordinaciju i mehani\u010dko optere\u0107enje kao klasi\u010dni trening. <\/p>\n<h2><strong>Za \u0161to je koristan<\/strong><\/h2>\n<p>EMS ipak <em>ima <\/em>svoju svrhu: <\/p>\n<ul>\n<li><strong>Rehabilitacija i oporavak<\/strong> \u2013 mo\u017ee pomo\u0107i o\u010duvanju mi\u0161i\u0107ne mase i neuralne aktivacije tijekom imobilizacije ili nakon ozljede\u30102\u3011.<\/li>\n<li>Dodatna stimulacija \u2013 mo\u017ee dodati aktivaciju ciljanih mi\u0161i\u0107a kada se kombinira s konvencionalnim treningom, potencijalno poja\u010davaju\u0107i snagu\u30103\u3011.<\/li>\n<li><strong>Starije ili specijalne populacije <\/strong>\u2013 mo\u017ee koristiti onima koji ne podnose velike te\u017eine zbog godina, bolesti ili ozljeda\u30104\u3011.<\/li>\n<\/ul>\n<p>Dakle, da &#8211; EMS mo\u017ee biti alat. Ali <em>nije zamjena<\/em> za trening. <\/p>\n<h2><strong>\u0160to ne mo\u017ee zamijeniti<\/strong><\/h2>\n<p>Zdravi, sposobni ljudi ne trebaju samo mi\u0161i\u0107e &#8211; trebaju integriran <strong>neuromuskularni sustav<\/strong>.<br \/>\nKad di\u017ee\u0161 utege, ska\u010de\u0161 ili balansira\u0161, tvoje tijelo u\u010di kako proizvesti, prenijeti i apsorbirati silu. Taj proces uklju\u010duje: <\/p>\n<ul>\n<li><strong>Propriocepciju <\/strong>(svijest o polo\u017eaju i pokretu tijela)<\/li>\n<li><strong>Neuroplasti\u010dnost <\/strong>(kako mozak u\u010di nove obrasce pokreta)<\/li>\n<li><strong>Koordinaciju mi\u0161i\u0107a<\/strong> (mi\u0161i\u0107i rade zajedno efikasnije)<\/li>\n<li><strong>Prilagodbu tetiva, kostiju i fascija<\/strong> (osna\u017eivanje pod stvarnim optere\u0107enjem)<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">EMS gotovo sve ovo zaobilazi.<\/p>\n<p style=\"text-align: justify;\">Elektri\u010dni impuls ne zahtijeva da mozak <em>u\u010di <\/em>niti da tijelo <em>stabilizira<\/em>. Mi\u0161i\u0107i se kontrahiraju, da\u2014ali bez aktivnog sudjelovanja \u017eiv\u010danog sustava. <\/p>\n<p style=\"text-align: justify;\">Zato sporta\u0161i kojima je bitna brzina, agilnost ili preciznost (poput sprintera, plesa\u010da ili gimnasti\u010dara) ne bi zamijenili pliometriju ili trening snage EMS-om. Ti pokreti grade vi\u0161e od mi\u0161i\u0107a &#8211; razvijaju vezu mozak &#8211; tijelo koja je klju\u010d dugoro\u010dne izvedbe, koordinacije i prevencije ozljeda.. <\/p>\n<p style=\"text-align: justify;\">U stvari, studije pokazuju da dobrovoljne kontrakcije tijekom vje\u017ebanja rezultiraju <strong>ve\u0107om neuralnom aktivacijom i koordinacijom motori\u010dkih jedinica<\/strong> nego vanjska stimulacija sama\u30105\u3011. Drugim rije\u010dima, \u017eiv\u010dani sustav u\u010di bolje kroz stvarni pokret, a ne pasivnu kontrakciju. <\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23682 size-fusion-600\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-600x900.jpg\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-200x300.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-400x600.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-500x750.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-600x900.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-683x1024.jpg 683w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-700x1050.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-768x1152.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-800x1200.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-1024x1536.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-1200x1800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-1365x2048.jpg 1365w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/10\/enhancing-fitness-with-ems-training-modern-home-gym-scaled.jpg 1707w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>Iluzija \u201cpre\u010dice\u201d<\/strong><\/h2>\n<p style=\"text-align: justify;\">Privla\u010dnost EMS-a je o\u010dita &#8211; zvu\u010di efikasno. Ali tvrdnja\u201c20 minuta = 2 sata\u201d nije ni\u0161ta drugo nego marketing, a ne fizika.<br \/>\nRad objavljen u <em>Frontiers in Physiology<\/em> (2019) zaklju\u010duje da, iako EMS mo\u017ee pove\u0107ati bazalni metabolizam i aktivaciju mi\u0161i\u0107a, ukupna potro\u0161nja energije je <strong>zna\u010dajno ni\u017ea<\/strong> nego kod tradicionalnog treninga s utezima\u30106\u3011. <\/p>\n<p style=\"text-align: justify;\">Bez optere\u0107enja u stvarnom \u017eivotu, kardiovaskularni sustav, vezivno tkivo i motori\u010dki sustav ostaju nestimulirani. Rezultat? Mo\u017eda \u0107e\u0161 dobiti tonus mi\u0161i\u0107a, ali ne i kapacitet, otpornost ili atletske sposobnosti klju\u010dne za svakodnevni \u017eivot.  <\/p>\n<h2><strong>\u0160ira slika<\/strong><\/h2>\n<p>Istina je jasna: <em>nema pre\u010dice za ono \u0161to stvarni trening daje<\/em>.<\/p>\n<p>Kad se kre\u0107e\u0161 &#8211; bilo da di\u017ee\u0161, tr\u010di\u0161, balansira\u0161 ili di\u0161e\u0161 pod optere\u0107enjem &#8211; gradi\u0161 puno vi\u0161e od mi\u0161i\u0107a. Trening tvog <strong>mozga<\/strong>, <strong>\u017eiv\u010danog sustava<\/strong>, <strong>metaboli\u010dke fleksibilnosti<\/strong> <strong>i mentalne otpornosti.<\/strong> <\/p>\n<p>Ure\u0111aji mogu imitirati kontrakciju.<\/p>\n<p>Ali ne mogu imitirati u\u010denje, prilagodbu niti <em>osje\u0107aj <\/em>vlastitog tijela dok ga pokre\u0107e\u0161.<\/p>\n<p>Za neke, EMS mo\u017ee biti korisna rehabilitacija ili dodatak. Ali za zdrave ljude, ni\u0161ta ne mo\u017ee zamijeniti ono \u0161to se doga\u0111a kad se pojavi\u0161, pokrene\u0161 i pusti\u0161 tijelo da radi ono za \u0161to je stvoreno. <\/p>\n<p>Ako bi bilo samo do mi\u0161i\u0107a &#8211; mogli bismo se jednostavno \u201eu\u0161tekati\u201di to je to.<\/p>\n<p>Ali ne mo\u017eemo. I ne bismo trebali. <\/p>\n<hr>\n<p><strong>Reference<\/strong><\/p>\n<ol>\n<li style=\"text-align: justify;\">Filipovic, A., Klein\u00f6der, H., D\u00f6rmann, U., Mester, J. (2021). <em>Electromyostimulation\u2014A Systematic Review of the Influence of Training Regimens and Stimulation Parameters on Effectiveness in Electromyostimulation Training of Humans.<\/em> <em>Journal of Strength and Conditioning Research.<\/em><\/li>\n<li style=\"text-align: justify;\">Bax, L., Staes, F., Verhagen, A. (2005). <em>Does neuromuscular electrical stimulation strengthen the quadriceps femoris? A systematic review of randomised controlled trials. <\/em> <em>Sports Medicine, 35(3):191\u2013212.<\/em><\/li>\n<li style=\"text-align: justify;\">Gondin, J., Cozzone, P. J., Bendahan, D. (2011). <em>Is high-frequency neuromuscular electrical stimulation a suitable tool for muscle performance improvement in healthy subjects?<\/em> <em>European Journal of Applied Physiology, 111(10):2401\u20132417.<\/em><\/li>\n<li style=\"text-align: justify;\">Kemmler, W., von Stengel, S., Schwarz, J., Mayhew, J. (2016). <em>Effect of whole-body electromyostimulation on body composition and strength in inactive older men.<\/em> <em>International Journal of Sports Medicine, 37(8):629\u2013637.<\/em><\/li>\n<li style=\"text-align: justify;\">Adams, V., et al. (2018). <em>Neuromuscular adaptations induced by conventional versus EMS training: evidence for differential motor control involvement.<\/em> <em>European Journal of Applied Physiology, 118(7):1381\u20131391.<\/em><\/li>\n<li style=\"text-align: justify;\">Amaro-Gahete, F. J., De-la-O, A., Sanchez-Delgado, G., Jurado-Fasoli, L., Ruiz, J. R. (2019). <em>Whole-body electromyostimulation training: A systematic review.<\/em> <em>Frontiers in Physiology, 10:573.<\/em><\/li>\n<\/ol>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dizanje, skakanje, balansiranje, disanje &#8211; mo\u017ee li nekoliko elektri\u010dnih impulsa zaista napraviti sve to za tebe?<br \/>EMS trening tvrdi da mo\u017ee. <\/p>\n","protected":false},"author":164,"featured_media":23681,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-23687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>EMS trening<\/title>\n<meta name=\"description\" content=\"Dizanje, skakanje, balansiranje, disanje - mo\u017ee li nekoliko elektri\u010dnih impulsa zaista napraviti sve to za tebe?EMS trening tvrdi da mo\u017ee. 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