{"id":49304,"date":"2015-10-05T10:36:42","date_gmt":"2015-10-05T08:36:42","guid":{"rendered":"https:\/\/bb.dwizards.dev\/trening-za-vojake-10-zlatih-pravil\/"},"modified":"2023-10-06T16:33:25","modified_gmt":"2023-10-06T16:33:25","slug":"trening-za-vojake-10-zlatih-pravil","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/trening-za-vojake-10-zlatih-pravil\/","title":{"rendered":"TRENING ZA VOJAKE: 10 ZLATIH PRAVIL"},"content":{"rendered":"<h4>PRAVILO \u0160TEVILKA 1: NE STORI NI\u010cESAR ZA NI\u010c<\/h4>\n<p>To pomeni, da morate vedeti, kaj po\u010dnete in zakaj. To velja za trenerja in vaditelja. TFW uporablja 3 &#8211; 4 vadb na teden (najve\u010d 4 vadbe).<br \/>\nRazdeljen je na naslednji na\u010din:<\/p>\n<ul>\n<li>Ponedeljek zgornji del telesa<\/li>\n<li>Torek &#8220;Hurricane&#8221;<\/li>\n<li>\u010cetrtek &#8220;Hurricane&#8221;<\/li>\n<li>Petek spodnji del telesa<\/li>\n<\/ul>\n<p>Zavedati se morate, da je urnik vedno problem, \u0161e posebej pri za\u010detnikih, ker imajo ljudje delo in zasebne obveznosti. 8 elementov, ki sestavljajo sistem TFW so naslednji:<\/p>\n<ol>\n<li>Ocena<\/li>\n<li>Prepre\u010devanje<\/li>\n<li>Segrevanje<\/li>\n<li>Trening za mo\u010d<\/li>\n<li>Trening za metabolizem<\/li>\n<li>Trening mo\u010di<\/li>\n<li>Du\u0161evni trening<\/li>\n<li>Prehrana<\/li>\n<\/ol>\n<h4>PRAVILO \u0160TEVILKA 2: SLEDITE LOGI\u010cNEMU ZAPOREDJU NAPREDOVANJA PRI VAJAH<\/h4>\n<p>Morate vedeti, da ni vsak sistem treninga za vsakogar. \u010ce imate po\u0161kodbo ali omejitve nekaterih stvari ne boste zmogli. Nekatere stvari se lahko spremenijo in zmanj\u0161ajo. V bistvu, TFW ni sistem za po\u0161kodovane \u0161portnike, rekreativce in otroke. Za njih se uporabljajo druge metode.<br \/>\nTFW zaporedje:<\/p>\n<ol>\n<li>Za\u010dnite z oceno stanja (v kak\u0161nem stanju ste pri\u0161li na trening)<\/li>\n<li>Poi\u0161\u010dite podro\u010dje slabe mobilnosti (na nekaterih podro\u010djih ste bolj pogr\u010deni tako da jim namenite ve\u010d pozornosti, \u0161e posebej pozorni bodite na dele, ki bodo sodelovali pri treningu)<\/li>\n<li>Za\u010dnite z vajami za pove\u010danje relativne mo\u010di (to se nana\u0161a na mo\u010d, ki jo imate, ko primerjate svojo telesno te\u017eo in zunanje obremenitve, s katerimi delate, ter \u0161tevilo ponovitev pri vajah s svojim lastnim telesom in srednjo obremenitvijo)<\/li>\n<li>Za\u010dnite z vajami za pove\u010danje absolutne mo\u010di (to velja za velike zunanje obremenitve, ki jih lahko premagate)<\/li>\n<li>Za\u010dnite z presnovnimi vajami (mi\u0161i\u010dna vzdr\u017eljivost, kardio respiratorna vzdr\u017eljivost)<\/li>\n<li>Zaklju\u010dite s treningom za mo\u010d (skoki, sprint, eksplozivnost)<\/li>\n<\/ol>\n<h4>PRAVILO \u0160TEVILKA 3: VSE, KAR JE PRILO\u017dNOST ZA OCENO<\/h4>\n<p>Ne potrebujete klasi\u010dnih testov, da ocenite sebe in druge vaditelje. Prek razli\u010dnih protokolov o izvajanju, ki so tudi merljivi, boste videli v kak\u0161nem stanju ste. Ste napredovali, nazadovali ali pa je razlika glede na dan, ker v\u010dasih, ko ste utrujeni, ne boste imeli toliko dobrih rezultatov.<\/p>\n<h4>PRAVILO \u0160TEVILKA 4: NADZORUJETE LAHKO LE TISTO, KAR LAHKO IZMERITE<\/h4>\n<p>To se nana\u0161a na prej\u0161nje pravilo. Kar ne pomeni, da ne rabite meriti. \u010ce imate mo\u017enost, lahko uporabite vse od \u010deljusti, merilnik sr\u010dnega utripa, laktatometer itd. Pomembno je samo, da veste, kaj boste dobili s tem in da rezultate uporabite pri va\u0161em delu. Ne merite samo zaradi merjenja.<\/p>\n<h4>SLIKA<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-20726 aligncenter\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2015\/10\/slika-2-Martin-Rooney-e1441195254235-940x1259-1.jpg\" alt=\"Trening za vojake Martin Rooney\" width=\"940\" height=\"1259\" \/><\/p>\n<h4>PRAVILO \u0160TEVILKA 5: OGREVANJE JE ZELO POMEMBEN DEL TFW SISTEMA<\/h4>\n<p>Pripravniki pogosto presko\u010dijo in se ne storijo dovolj dobrega uvoda in priprave za trening. Bistveno je, da se dobro ogrejete, ampak mora biti osredoto\u010deno na to, kaj se dogaja glavnem delu treninga. Glavni razlog ogrevanja je prepre\u010ditev po\u0161kodb.<br \/>\nNamen ogrevanja je:<\/p>\n<ol>\n<li>Pove\u010danje telesne temperature in sr\u010dnega utripa<\/li>\n<li>U\u010denje in ponavljanje pravilne tehnike<\/li>\n<li>Pove\u010dajte mo\u010d<\/li>\n<li>Izbolj\u0161anje vzdr\u017eljivosti<\/li>\n<li>Pove\u010danje pro\u017enosti<\/li>\n<li>Aktivacija \u017eiv\u010dnega sistema<\/li>\n<li>Prilo\u017enost za motiviranje<\/li>\n<li>Prilo\u017enost za &#8220;meditacijo&#8221;<\/li>\n<\/ol>\n<h4>PRAVILO \u0160TEVILKA 6: BODITE MO\u010cNI &#8220;KILOGRAM ZA KILOGRAM&#8221;<\/h4>\n<p>To pomeni, da mora\u0161 biti mo\u010dni tako kako izgledate in koliko imate kilogramov. To pomeni, da \u010de imate 100 kg in &#8220;bench-ate&#8221; 100 kg, ste \u0161ibkej\u0161i od tistega, ki ima 80 kg in bencha 100 kg. Pove\u010dajte svoje sposobnosti, tako da pove\u010dujete ali zmanj\u0161ate telesno te\u017eo in izbolj\u0161ate videz.<\/p>\n<h4>PRAVILO \u0160TEVILKA 7: MORA\u0160 BITI KREPEK, DA BI LAHKO BIL MO\u010cAN, TJ. EKSPLOZIVEN<\/h4>\n<p>Da bi bili pripravljena za skok in sprint, in da bi bili na va\u0161i ravni, boste morali najprej razviti mo\u010d skozi vaje, kot so po\u010depi, mrtvi dvig in podobno.<\/p>\n<h4>PRAVILO \u0160TEVILKA 8: NE \u017dRTVUJTE TEHNIKE ZA INTENZIVNOST<\/h4>\n<p>\u010ce delate veliko vaj v obliki kro\u017eenja in ho\u010dete, da to storite v najkraj\u0161em mo\u017enem \u010dasu, ali \u017eelite delati ve\u010dje \u0161tevilo ponovitev, to ne pomeni, da se tehnika lahko izkrivlja. Vsako vajo morate delati pravilno, ne glede na utrujenost.<\/p>\n<h4>PRAVILO \u0160TEVILKA 9: VSAKA VAJA MORA GRADITI FIZI\u010cNO IN DU\u0160EVNO MO\u010c<\/h4>\n<p>Sebe in svoje vaditelje morate nau\u010diti pisati svoje temeljne vrednote (core values) in namen (kaj in kako \u017eelite napraviti) ter se po njih ravnati, in od njih ne smete odstopati. To jim bo pomagalo pri treningu, delu in \u017eivljenju. Skoz fizi\u010dni napor se gradi karakter, pripravniki pa \u010dez trening postanejo psihi\u010dno mo\u010dnej\u0161i.<\/p>\n<blockquote><p>Moje osnovne vrednosti so bile: pogum, lojalnost, iskrenost, po\u0161tenost, vztrajnst, a namen in na\u010din so bili: izobra\u017eevanje, spodbujati druge, motivirati druge, ljudi narediti sre\u010dne, delati kar \u017eelim.<\/p><\/blockquote>\n<p>To so osnovne stvari, \u010deprav gredo veliko globlje.<\/p>\n<h4>PRAVILO \u0160TEVILKA 10: POSTAVITE SE ZA NEKAJ ALI &#8220;PADITE&#8221; ZA NI\u010c<\/h4>\n<p>Obstajajo na\u010dela,katerih se moramo dr\u017eati, in od katerih ne smemo odstopati pod pogojem, da so pravilna. TFW ima 12 na\u010del, ki jih spo\u0161tuje: <strong>izobra\u017eevanje<\/strong> (pou\u010devanje ljudi), <strong>trdni<\/strong> <strong>temelji<\/strong>, <strong>neprekinjenost<\/strong> (u\u010denje in napredovanje), <strong>periodizacija<\/strong> (plan in program), <strong>individualizacija<\/strong> (prilagodite sistem posameznikom), <strong>napredovanje<\/strong> (postopno pove\u010devanje obremenitve), <strong>specializacija<\/strong>, <strong>raznolikost<\/strong>, <strong>ekonomi\u010dnost<\/strong> (napraviti najve\u010d, z najmanj\u0161im vlo\u017ekom in potro\u0161njo), <strong>okrevanje<\/strong>, <strong>prehrana<\/strong> <strong>in<\/strong> <strong>varnost<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PRAVILO \u0160TEVILKA 1: NE STORI NI\u010cESAR ZA NI\u010c To pomeni, da morate vedeti, kaj po\u010dnete in zakaj. To velja za trenerja in vaditelja. TFW uporablja 3 &#8211; 4 vadb na teden (najve\u010d 4 vadbe). Razdeljen je na naslednji na\u010din: Ponedeljek zgornji del telesa Torek &#8220;Hurricane&#8221; \u010cetrtek &#8220;Hurricane&#8221; Petek spodnji del telesa Zavedati se morate, da [&hellip;]<\/p>\n","protected":false},"author":67,"featured_media":49305,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[],"class_list":["post-49304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-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 ZA VOJAKE: 10 ZLATIH PRAVIL - 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-za-vojake-10-zlatih-pravil\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TRENING ZA VOJAKE: 10 ZLATIH PRAVIL - Building Body\" \/>\n<meta property=\"og:description\" content=\"PRAVILO \u0160TEVILKA 1: NE STORI NI\u010cESAR ZA NI\u010c To pomeni, da morate vedeti, kaj po\u010dnete in zakaj. 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