{"id":49410,"date":"2015-09-30T17:59:10","date_gmt":"2015-09-30T15:59:10","guid":{"rendered":"https:\/\/bb.dwizards.dev\/bolec-nacin-za-izgradnjo-misic\/"},"modified":"2023-10-06T16:33:15","modified_gmt":"2023-10-06T16:33:15","slug":"bolec-nacin-za-izgradnjo-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/bolec-nacin-za-izgradnjo-misic\/","title":{"rendered":"Bole\u010d na\u010din za izgradnjo mi\u0161ic"},"content":{"rendered":"<p><strong>Raztegovanje<\/strong><strong> z obremenitvijo za hitrej\u0161o rast<\/strong><\/p>\n<p><strong>Upo\u0161tevajte naslednje:<\/strong><\/p>\n<ul>\n<li>\u0160tudije na \u017eivalih sopokazale, da lahkoraztegovanje zobremenitvijoprivededo pove\u010danja za 300%. Nedavna \u0161tudijana ljudehje pokazalaenaku\u010dinek.<\/li>\n<li>Za taprotokoliz \u0161tudijeuporabiteobremenitve, ki jih lahko dvignete12ali ve\u010dkrat, in nato spustiteute\u017e, da seciljnami\u0161icaraztegnevsaj 30 sekund.<\/li>\n<li>Raztezanje pospremite s2-3 ponavljajo\u010dimi sklopiraztezanjana koncuvsakega sklopa.<\/li>\n<\/ul>\n<h3><strong>Pove\u010danje za 300 odstotkov<\/strong><\/h3>\n<p>Od \u010dasa do \u010dasa se pojavi nov program za izgradnjo mi\u0161i\u010dne mase, ki vklju\u010duje ekstremno raztezanje. Prvi tak program, ki je pritegnil veliko pozornosti se je pojavil v 1990 letu, osnovni na\u010drt \u00a0pa je bil &#8220;izumljen&#8221; veliko prej kot takrat.<\/p>\n<p><strong>Ideja je, da dr\u017eite obremenitev v celoti z raztegnjenem polo\u017eaju dolo\u010dene vaje za 30 do 60 sekund.<\/strong> Na primer, za prsi, dr\u017eanje steklenice v spodnjem polo\u017eaju. Raztezanje je predvideno, za raz\u0161iritev pasu, ki obdaja mi\u0161ice, ki v teoriji vodijo do hipertrofije, pravijo posamezniki, ki pripravljajo programe za vadbo.<\/p>\n<p>Kot dokaz dvigovalcem ute\u017ei je re\u010deno, da morajo pogledati mi\u0161ice olimpijskih gimnasti\u010darjev (ki najpogosteje trenirajo s stati\u010dnimi ro\u010daji) in jim je predstavljena raziskava dr. Jose-ja Antonia izvedena na prepelicah, ki je izpostavljen skrajnemu raztezanju in je vklju\u010devalo obe\u0161anje ute\u017ei na njihova krila v obdobju 28 dni. Obremenitev so v mesecu postopoma pove\u010devali. Na koncu je bilo pove\u010danje mi\u0161i\u010dne mase pri pticah ve\u010dje od 300 odstotkov.<\/p>\n<p>Ve\u010dina dvigovalcev ute\u017ei je sprejelo to metodo in jo uporabljajo v vsakodnevnem treningu. Medtem, ko drugi to metodo kritizirajo in trdijo, da je to popolna izguba \u010dasa. Do sedaj ni bilo nobene znanstvene \u0161tudije opravljene na ljudeh, da bi lahko trdili nasprotno.<\/p>\n<h3><strong>Testiranje<\/strong><strong> na ljudeh<\/strong><\/h3>\n<p>Zdravnik Jacob Wilson in njegova ekipa so pred kratkim testirali teorijo v laboratoriju. Raziskovali so u\u010dinke razteza na velikost mi\u0161ic in mo\u010di pri posameznikih.<\/p>\n<p>24 ljudi (ki trenirajo rekreativno in imajo okoli 20 let), so bili podvr\u017eeni raztezanju in treningu brez raztezanja. Obe skupini sta delali 4 do 12 ponovitev no\u017enih stiskov dvakrat na teden v obdobju 5 tednov. Ljudje (v skupini, ki je delala raztezanja), so pustili, da obremenitev potiska njihov gastroknemius (me\u010dna mi\u0161ica) v popolnoma iztegnjenem polo\u017eaju za 30 sekund, med sklopi. Ta proces so ponavljali neprekinjeno (brez pavze) trikrat, zmanj\u0161evanje obremenitev z vsakim nizom.<\/p>\n<p>Medtem je druga skupina delala potiske in se izogibala raztegom med sklopi.<\/p>\n<h3><strong>Rezultati<\/strong><\/h3>\n<p><strong>Gostota mi\u0161ic se je podvojila v skupini, ki je uporabljala metodo raztezanja. Posamezniki iz obeh skupin so pove\u010dali svojo mo\u010d, vendar ni bilo prave razlike v mo\u010di med obema skupinama.<\/strong><br \/>\nNa kratko, \u0161tudija je pokazala, da je optimalno okolje za rezultate, kombinacija mehanskih\u00a0 napetosti in po\u0161kodb mi\u0161ic. Raztezanje na koncu va\u0161ega obi\u010dajnega treninga ali vaje, ko gre za pove\u010danje celic, naj bi vodila k dodatni hipertrofiji.<\/p>\n<h3><strong>Opozorilo<\/strong><\/h3>\n<p><strong>Stati\u010dna raztezanja so lahko nevarna, \u010de jih delate narobe<\/strong>, zato uporabite zmerno obremenitev, bodite previdni s stopnjo raztezanja in pojdite do to\u010dke, kjer \u010dutite napetost v ciljni mi\u0161ici, namesto v sklepih in vezeh. Ko \u010dutite napetost na napa\u010dnem mestu se takoj ustavite in spustite ute\u017ei.<\/p>\n<p>Poleg tega, <strong>obstaja \u010das in kraj za raztezanje<\/strong>. Ne delajte jih na za\u010detku treninga, saj bi to lahko imelo negativne posledice na celoten trening.<\/p>\n<p>V komentarju, objavljenem v reviji Clinical Journal Sports Medicine 20, je raziskava pokazala, da te\u017eko raztezanje pred treningom zmanj\u0161uje u\u010dinkovitost. Iz tega razloga, pustite stati\u010dne metode razteza za konec treninga.<\/p>\n<h3><strong>Raztezanja,<\/strong><strong> ki ga morate poskusiti<\/strong><\/h3>\n<p>Da bi posnemali Tampa model raztezanja, naredite naslednje:<\/p>\n<ul>\n<li>Na koncuali pred koncem treningauporabiteobremenitve, ki jo lahko dvignete12-kratali ve\u010d.<\/li>\n<li>Ko jeobremenitevvspu\u0161\u010denem polo\u017eaju, ciljnimi\u0161ici omogo\u010dite, dase raztegnevsaj 30 sekund.<\/li>\n<li>Spustitebremena tlaintakoj vzemite v rokola\u017ejo ute\u017e (15%la\u017ejo).<\/li>\n<li>Opravite vaje z la\u017ejimi ute\u017emi in nato pustite, da se mi\u0161ica raztezavsaj30 sekund.<\/li>\n<li>Ponoviteenkrat ali dvakratbrez po\u010ditka.<\/li>\n<\/ul>\n<p>Ni vsak premik primeren za to metodo, Wilson predlaga nekaj vaj, ki so primerne za raztezanje. Delajte jih enkrat ali dvakrat na teden za izbrane dele telesa v obdobju 5 tednov.<\/p>\n<p><strong>Incline Seated Dumbbell Curl<\/strong>: med serijami dovolite, da obremenitev potegnite roko v hiperekstenzijo vsaj za 30 sekund. Napnite triceps, da se \u010dim bolj raztegne in napne. Spustite obremenitev in ponovite dva do trikrat.<\/p>\n<p><strong>Dumbbell Flye<\/strong>: Uporabite pribli\u017eno 40% obremenitve va\u0161ega 1 RM-a, spustite se v najgloblji flye, na ravno klop. Ostanite v popolnoma napetem polo\u017eaju, dr\u017eite za roke v rahlo zavitem polo\u017eaju v komolcih. Gravitacija bo po\u010dasi za\u010dela delovati, vendar dr\u017eite roko v tem polo\u017eaju tako dolgo, kot lahko.<br \/>\nPo raztezanje vsaj 30 sekund zmanj\u0161ajte obremenitev in ponovite Tampa protokol \u0161e 2 do 3-krat. In ne pozabite: ni po\u010ditka med sklopi.<\/p>\n<p><strong>Romanian Deadlift<\/strong>: poudarite spodnji polo\u017eaj stekleni\u010dke ali enoro\u010dno ute\u017ejo, ki jo dr\u017eite v vi\u0161ini gle\u017enjev ali malo vi\u0161je (odvisno od va\u0161e biomehanike). Napnite boke nazaj, kolikor lahko z obremenitvijo na petah za maksimalno napetost v kolenskih vezeh. Obremenitev dr\u017eite \u010dim bli\u017eje telesu. Po raztezanju najmanj 30 sekund zaklju\u010dili sklop 2 do 3-krat.<\/p>\n<p><strong>Squat<\/strong>: Med sklopi po\u010depnite na pete, roke dajte na tla za sabo, da se naslonite ali pa sedite na pete in se dr\u017eite za neko fiksirano to\u010dko. V vsakem primeru se usedite nazaj, kolikor se lahko, in delajte raztezanje. Po odmoru 30 sekund, ponovite \u0161e 2 do 3-krat.<\/p>\n<p><strong>Rope Extension<\/strong>: Med vajami z vrvjo za triceps, pustite vrv, da vas povle\u010de nazaj v iztegnen polo\u017eaj in dr\u017eite vsaj 30 sekund. Zmanj\u0161ajte upor in ponovite \u0161e 2 do 3-krat brez po\u010ditka med sklopi.<br \/>\nZa raztezanje so odli\u010dni tudi zgibi. Po koncu zgibov se v celoti obesite na va\u0161e roke. Noge medtem dr\u017eite v zrak. Ponovite z manj\u0161o te\u017eo za 2 do 3 sklope.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Raztegovanje z obremenitvijo za hitrej\u0161o rast Upo\u0161tevajte naslednje: \u0160tudije na \u017eivalih sopokazale, da lahkoraztegovanje zobremenitvijoprivededo pove\u010danja za 300%. Nedavna \u0161tudijana ljudehje pokazalaenaku\u010dinek. Za taprotokoliz \u0161tudijeuporabiteobremenitve, ki jih lahko dvignete12ali ve\u010dkrat, in nato spustiteute\u017e, da seciljnami\u0161icaraztegnevsaj 30 sekund. Raztezanje pospremite s2-3 ponavljajo\u010dimi sklopiraztezanjana koncuvsakega sklopa. Pove\u010danje za 300 odstotkov Od \u010dasa do \u010dasa se pojavi nov [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":49411,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5968],"tags":[],"class_list":["post-49410","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>Bole\u010d na\u010din za izgradnjo mi\u0161ic - 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\/bolec-nacin-za-izgradnjo-misic\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bole\u010d na\u010din za izgradnjo mi\u0161ic - Building Body\" \/>\n<meta property=\"og:description\" content=\"Raztegovanje z obremenitvijo za hitrej\u0161o rast Upo\u0161tevajte naslednje: \u0160tudije na \u017eivalih sopokazale, da lahkoraztegovanje zobremenitvijoprivededo pove\u010danja za 300%. Nedavna \u0161tudijana ljudehje pokazalaenaku\u010dinek. Za taprotokoliz \u0161tudijeuporabiteobremenitve, ki jih lahko dvignete12ali ve\u010dkrat, in nato spustiteute\u017e, da seciljnami\u0161icaraztegnevsaj 30 sekund. Raztezanje pospremite s2-3 ponavljajo\u010dimi sklopiraztezanjana koncuvsakega sklopa. 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