{"id":49246,"date":"2015-10-02T12:22:30","date_gmt":"2015-10-02T10:22:30","guid":{"rendered":"https:\/\/bb.dwizards.dev\/trening-program-za-maso\/"},"modified":"2023-10-06T16:33:19","modified_gmt":"2023-10-06T16:33:19","slug":"trening-program-za-maso","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/trening-program-za-maso\/","title":{"rendered":"Trening program za maso"},"content":{"rendered":"<p>Da bi dobili na mi\u0161i\u010dni masi, je potrebno izpolnjevati naslednje pogoje:<\/p>\n<h3>OBSEG TRENINGA<\/h3>\n<p>Mo\u010dnej\u0161i in kraj\u0161i. To je idealen opis treninga za maso. Trening ve\u010d kot 45 min pripelje do sprostitve kortizola in razgradnje mi\u0161i\u010dnega tkiva, to pa vsekakor ni v na\u0161em interesu.<\/p>\n<h3>RAZNOLIKOST VAJ<\/h3>\n<p>Najbolj\u0161e vaje za izgradnjo mase so osnovne vaje, ki vklju\u010dujejo ve\u010d mi\u0161i\u010dnih skupin na gib, in spodbujajo spro\u0161\u010danje rastnega hormona v krvnem obtoku. Prav tako je dobro vklju\u010diti izolacijske vaje, ki poudarjajo podrobnosti in prispevajo k splo\u0161ni simetriji telesa.<\/p>\n<h3>NOGE &#8211; ENKRAT NA TEDEN<\/h3>\n<p>Ko imate trening za noge \u2013 delajte ga odlo\u010dno in verjemite mi, cel teden, boste morali po\u010divati.<\/p>\n<h3>PAR IN NEPAR<\/h3>\n<p>En program boste delali 1,3,5 teden, drug program pa 2,4,6 teden. Raznolikost je sestavljen iz razli\u010dnih vaj, nizov in ponovitev. Raznolikost v ponavljanju vodi vsak teden do stimulacije druge skupine mi\u0161i\u010dnih vlaken in s tem odpravlja mo\u017enost hitrega prilagajanja telesa na trening.<\/p>\n<h3>NAPREDNE TEHNIKE<\/h3>\n<p>V va\u0161 trening lahko svobodno vklju\u010dite napredne tehnike treniranja, kot je padajo\u010da serija, odmor-pavza, prisilna ponovitev, pre-utrujenosti, kadar koli je to mogo\u010de.<br \/>\nTa tehnika bo omogo\u010dilo ve\u010djo intenzivnost treninga, in s tem hitrej\u0161o rast mi\u0161ic.<\/p>\n<h3>PREHRANA ZA MASO<\/h3>\n<p>Ko je va\u0161 cilj pridobitev mase, je razmerje ogljikovih hidratov in beljakovin pribli\u017eno 2: 1.<br \/>\nV skupnem kalorijskem vnosu so, ogljikovi hidrati 60% in beljakovine 30%.<\/p>\n<h3>PRIMER JEDILNIKA ZA MASO:<\/h3>\n<ul>\n<li>Zajtrk: 5 jajc, skleda \u017eitaric z mlekom, vitamini B-kompleks<\/li>\n<li>Malica: obrok gainerja v 3dl mleka<\/li>\n<li>Kosilo:puranje prsi, rjavi ri\u017e, zelenjava, solata<\/li>\n<li>Malica: obrok gainerja v 3dl mleka<\/li>\n<li>Ve\u010derja: polenta, sir<\/li>\n<li>Malica: obrokgainerja v 3dl mleka<\/li>\n<\/ul>\n<h3>PROGRAM TRENINGA<\/h3>\n<p>Trenira se \u0161tirikrat na teden.<\/p>\n<table width=\"653\">\n<tbody>\n<tr>\n<td width=\"180\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"209\"><strong>vaja<\/strong><\/td>\n<td width=\"60\"><strong>serija<\/strong><\/td>\n<td width=\"141\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"63\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"180\"><strong>Prsi<\/strong><\/td>\n<td width=\"209\">\u0161iroki pritisk bench press<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"209\">Razteg<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"209\">Kabel cross<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"180\"><strong>Ramena<\/strong><\/td>\n<td width=\"209\">Sprednji potisk na Smith napravi<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"209\">Bo\u010dno raztezanje<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"209\">Raztezanje v predklonu<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"180\"><strong>Me\u010da<\/strong><\/td>\n<td width=\"209\">Stoje\u010de dvigovanje na prste<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"141\">10-12<\/td>\n<td width=\"63\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"650\">\n<tbody>\n<tr>\n<td width=\"102\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"159\"><strong>vaja<\/strong><\/td>\n<td width=\"37\"><strong>serija<\/strong><\/td>\n<td width=\"76\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"38\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"102\"><strong>Hrbet<\/strong><\/td>\n<td width=\"159\">Sede\u010de veslanje na spodnjem kolutu<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"159\">Obrnjeno vle\u010denje dol<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"159\">Sprednje vle\u010denje dol<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"102\"><strong>Trapezius<\/strong><\/td>\n<td width=\"159\">Vle\u010denje od stegna do brade<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"159\">Skomiganje z rameni<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"102\"><strong>Trebuh<\/strong><\/p>\n<p>&nbsp;<\/td>\n<td width=\"159\">Dvigovanje trupa<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"159\">Bo\u010dni pregibi z \u017eico<\/td>\n<td width=\"37\">3-4<\/td>\n<td width=\"76\">10-12<\/td>\n<td width=\"38\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"651\">\n<tbody>\n<tr>\n<td width=\"167\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"220\"><strong>vaja<\/strong><\/td>\n<td width=\"60\"><strong>serija<\/strong><\/td>\n<td width=\"127\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"78\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"7\" width=\"167\"><strong>Noge<\/strong><\/td>\n<td width=\"220\">Po\u010dep<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">Stiskanje z nogami<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">Po\u010dep<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">Izkorak<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">No\u017ena ekstenzija<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">Pregib nog<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"220\">Dead lift na ravne noge<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"78\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"648\">\n<tbody>\n<tr>\n<td width=\"165\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"221\"><strong>vaja<\/strong><\/td>\n<td width=\"60\"><strong>serija<\/strong><\/td>\n<td width=\"127\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"75\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\"><\/td>\n<td width=\"221\">Potisk do \u010dela<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"221\">Lat potisk<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"165\"><strong>Biceps<\/strong><\/td>\n<td width=\"221\">Stoje\u010di pregib<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"221\">Skot pregib<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"221\">Sede\u010di izmeni\u010dni pregib<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"165\"><strong>Trebuh<\/strong><\/td>\n<td width=\"221\">Dvigovanje trupa<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"221\">Rotacija trupa<\/td>\n<td width=\"60\">3-4<\/td>\n<td width=\"127\">10-12<\/td>\n<td width=\"75\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><\/h3>\n<h3>TEDEN: 2,4,6<\/h3>\n<p>Trenira se \u0161tirikrat na teden<\/p>\n<table width=\"544\">\n<tbody>\n<tr>\n<td width=\"107\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"141\"><strong>vaja<\/strong><\/td>\n<td width=\"38\"><strong>serija<\/strong><\/td>\n<td width=\"76\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"48\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"107\"><strong>Prsi<\/strong><\/td>\n<td width=\"141\">Nagnjena klop<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"141\">Raven razteg<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"141\">Sklepi z ute\u017emi<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"107\"><strong>Ramena<\/strong><\/td>\n<td width=\"141\">Potisk droga<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"141\">Prednje izmeni\u010dno dvigovanje ute\u017ei<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"141\">Raztez v predklonu<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"107\"><strong>Me\u010da<\/strong><\/td>\n<td width=\"141\">Sede\u010de dvigovanje na prste<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"141\">Stoje\u010de dvigovanje na prste<\/td>\n<td width=\"38\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"48\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"540\">\n<tbody>\n<tr>\n<td width=\"137\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"183\"><strong>vaja<\/strong><\/td>\n<td width=\"49\"><strong>serija<\/strong><\/td>\n<td width=\"106\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"65\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"137\"><strong>Hrbet<\/strong><\/td>\n<td width=\"183\">Vzgibi<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"183\">Veslanje v predklonu<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"137\"><strong>Trapezius<\/strong><\/td>\n<td width=\"183\">Skomig z rameni<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"183\">Vle\u010denje od stegna do brade<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"137\"><strong>Trebuh<\/strong><\/td>\n<td width=\"183\">Kontrakcije na lat napravi<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"183\">Rotacije<\/td>\n<td width=\"49\">4-5<\/td>\n<td width=\"106\">6-8<\/td>\n<td width=\"65\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"542\">\n<tbody>\n<tr>\n<td width=\"102\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"146\"><strong>vaja<\/strong><\/td>\n<td width=\"37\"><strong>serija<\/strong><\/td>\n<td width=\"76\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"52\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"4\" width=\"102\"><strong>Noge<\/strong><\/td>\n<td width=\"146\">Po\u010depi<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"146\">Stiskanje nog<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"146\">Po\u010dep<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"146\">Izkorak<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"102\"><strong>Zadnja lo\u017ea<\/strong><\/td>\n<td width=\"146\">Stoje\u010di enono\u017eni pregib<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"146\">Le\u017ee\u010di no\u017eni pregib<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"146\">Hiperekstenzija<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"52\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"540\">\n<tbody>\n<tr>\n<td width=\"104\"><strong>Skupina mi\u0161ic<\/strong><\/td>\n<td width=\"144\"><strong>vaja<\/strong><\/td>\n<td width=\"37\"><strong>serija<\/strong><\/td>\n<td width=\"76\"><strong>ponavljanja<\/strong><\/td>\n<td width=\"53\"><strong>pavza<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"104\"><strong>Triceps<\/strong><\/td>\n<td width=\"144\">Sklece<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Stoje\u010di pregib za glavo<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Enoro\u010dna ekstenzija v predklonu<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"104\"><strong>Biceps<\/strong><\/td>\n<td width=\"144\">EZ pregib<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Skotov pregib z ute\u017ejo<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Stoje\u010di izmeni\u010dni pregib z ute\u017emi<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"104\"><strong>Trebuh<\/strong><\/td>\n<td width=\"144\">Kontrakcije na lat napravi<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<tr>\n<td width=\"144\">Rotacije<\/td>\n<td width=\"37\">4-5<\/td>\n<td width=\"76\">6-8<\/td>\n<td width=\"53\">60 s<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Da bi dobili na mi\u0161i\u010dni masi, je potrebno izpolnjevati naslednje pogoje: OBSEG TRENINGA Mo\u010dnej\u0161i in kraj\u0161i. To je idealen opis treninga za maso. Trening ve\u010d kot 45 min pripelje do sprostitve kortizola in razgradnje mi\u0161i\u010dnega tkiva, to pa vsekakor ni v na\u0161em interesu. RAZNOLIKOST VAJ Najbolj\u0161e vaje za izgradnjo mase so osnovne vaje, ki vklju\u010dujejo [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":49247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5968],"tags":[],"class_list":["post-49246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-misicna-masa-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trening program za maso - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/trening-program-za-maso\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening program za maso - Building Body\" \/>\n<meta property=\"og:description\" content=\"Da bi dobili na mi\u0161i\u010dni masi, je potrebno izpolnjevati naslednje pogoje: OBSEG TRENINGA Mo\u010dnej\u0161i in kraj\u0161i. To je idealen opis treninga za maso. Trening ve\u010d kot 45 min pripelje do sprostitve kortizola in razgradnje mi\u0161i\u010dnega tkiva, to pa vsekakor ni v na\u0161em interesu. 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