{"id":49435,"date":"2015-10-01T14:07:47","date_gmt":"2015-10-01T12:07:47","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-napredovati-v-treningu-z-vzgibi\/"},"modified":"2023-10-06T16:33:17","modified_gmt":"2023-10-06T16:33:17","slug":"kako-napredovati-v-treningu-z-vzgibi","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-napredovati-v-treningu-z-vzgibi\/","title":{"rendered":"Kako napredovati v treningu z vzgibi"},"content":{"rendered":"<p>Vzgibi so odli\u010dna vadba za zgornji del hrbta. So precej te\u017eki, zato se jih ve\u010dina izogiba ali pa jih ne delajo pravilno.<\/p>\n<p>V tem \u010dlanku preberite naslednje:<\/p>\n<ul>\n<li>vodnikza prilagoditevobremenitveza optimizacijou\u010dinkatreninga<\/li>\n<li>popolni vodi\u010d zanapredekza za\u010detnike, kot tudi napredne vaditelje<\/li>\n<li>kak\u0161no vrsto zgibov morate delati in kdaj(chin-ups pull-ups)<\/li>\n<li>obi\u010dajnenapakev tehnikiin dolgoro\u010dnozdravje sklepov<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>PRILAGODITEV OBREMENITVE<\/h3>\n<p>Na\u010delo zgibov, je enako kot pri ostalih vajah \u2013 morate jih izvajati na ustrezni ravni zahtevnosti za u\u010dinkovitost treninga. V ve\u010dini primerov to pomeni manj\u0161o ali ve\u010djo te\u017eo na ute\u017eeh, pri zgibih pa to pomeni dodajanje in zmanj\u0161evanje obremenitev va\u0161ega telesa.<\/p>\n<h3>DODAJANJE TE\u017dE<\/h3>\n<p>Najla\u017eji na\u010din za dodajanje te\u017ee je uporaba pasa z mo\u010dno verigo in dodajanjem te\u017ee nanj. \u010ce imate verigo s te\u017ekimi obro\u010dki, ne potrebujete pasa. Na za\u010detku bo malo neprijetno, vendar se boste kmalu navadili. Bolje je, da je veriga \u010dim kraj\u0161a. Tako prepre\u010dite nihanje plo\u0161\u010dic ko se name\u0161\u010date v polo\u017eaj.<br \/>\n<strong>Telovnik z ute\u017emi<\/strong> funkcionira enako, ampak jih ima le pe\u0161\u010dica telovadnic in niso prakti\u010dni za no\u0161enje okoli. Za\u010dasna re\u0161itev je \u010de si daste <strong>steklenico<\/strong> med stopala, ker boste s\u010dasoma morali pove\u010dati obremenitev. Ko potujete, napolnite nahrbtnik, in tako telovadite.<\/p>\n<p>&nbsp;<\/p>\n<h3>ODVZEMANJE TE\u017dE<\/h3>\n<p>Najbolj\u0161i na\u010din odvzemanja te\u017ee je uporaba odpornih trakov iz lateksa. Ti niso na voljo v vseh telovadnicah in so dra\u017eji. Kvaliteten set lahko kupite \u017ee za pribli\u017eno 100\u20ac.<br \/>\nSlaba stran uporabe odpornih pasov je, da nam najmanj pomagajo pri najte\u017ejih delih zgibov &#8211; v dvignjenem polo\u017eaju. V nadaljevanju si lahko preberete, kako re\u0161iti ta problem.<\/p>\n<p>Nekatere telovadnic imajo napravo, imenovano <em>graviton<\/em> in ima podlago, ki slu\u017ei kot podpora za kolena in olaj\u0161uje zgibe. Kakorkoli smo \u0161e vedno prista\u0161i zgibov brez pomo\u010di naprav in trakov. Zakaj? Ker na ta na\u010din napredek veliko hitrej\u0161i.<\/p>\n<h3>KAKO NAPREDOVATI<\/h3>\n<p>Ne obstaja samo ena oblika setov in ponavljanj, vendar priporo\u010damo naslednje:<\/p>\n<ul>\n<li>Osebe, kilahko narediteve\u010d kot 8ponovitevnavajo- uporabitena\u010delo obrnjenepiramide. \u0160teviloponovitevnaniz jeve\u010dje, kar je je boljezasklepe.<\/li>\n<li>Osebe, kine morejonarediti8ponovitevnavajo-naredite5 sklopov z 5ponovitvami. Manj\u0161e\u0161tevilo ponovitev, dajevtis ve\u010djegadose\u017eka.<\/li>\n<\/ul>\n<p>Najprej bomo uporabili primer treninga obrnjene piramide (RPT), saj je to pomembno za ve\u010dino bralcev.<\/p>\n<p>&nbsp;<\/p>\n<h3>RPT PRIMER NAPREDKA<\/h3>\n<p>Na ta na\u010din trenirajte, \u010de lahko naredite ve\u010d kot 8 ponovitev na set.<\/p>\n<p><strong>Pravila napredka<\/strong>: Trije sklopi. Ciljno \u0161tevilo ponovitev je 6-8, 8-10-in 10-12 ponovitev za vsaki niz. Napredujete tako, da pove\u010date \u0161tevilo ponovitev ali pove\u010date obremenitev. Recimo, da imamo tri vrste upornih pasov (lahka, srednja in mo\u010dna) in verigo s plo\u0161\u010dicami. BW = telesna te\u017ea.<\/p>\n<ul>\n<li><strong>Sklop 1<\/strong>: 8 x BW, 6 x BW, 10 x BW + mo\u010dan trak.<\/li>\n<\/ul>\n<p>V prvem nizu, imate 8 ponovitev. Pove\u010dajte \u0161tevilo za naslednji sklop. V drugem nizu je manj\u0161e \u0161tevilo od ciljnega \u0161tevila. V naslednjem sklopu uporabite lahko vrv v drugem nizu. Tretji set ponovite na naslednji seji.<\/p>\n<ul>\n<li><strong>Sklop 2<\/strong>: 7 x BW + 1.5 kg, 9 x BW + lahka vrv, 12 x BW + te\u017eka vrv.<\/li>\n<li><strong>Sklop 3<\/strong>: 9 x BW + 1.5 kg, 10 x BW + lahka vrv, 10 x BW + srednje te\u017eka vrv.<\/li>\n<\/ul>\n<p>V prvem nizu je \u00a09 ponavljanj, kar je vi\u0161je od ciljne \u0161tevilke. Odli\u010dno. Naslednji\u010d pove\u010dajte obremenitev. V drugem setu imate 10 ponovitev. V naslednjem setu poskusite s setom brez vrvi. Tretji set naj ostane isti.<\/p>\n<ul>\n<li><strong>Sklop 4<\/strong>: 6 x BW + 2.5 kg, 8 x BW, 12 x BW + srednje te\u017eka vrv.<\/li>\n<li><strong>Sklop 5<\/strong>: 8 x BW + 2.5 kg, 9 x BW, 10 x BW + lahka vrv.<\/li>\n<li><strong>Sklop 6<\/strong>: 5 x BW + 5 kg, 8 x BW, 11 x BW + lahka vrv.<\/li>\n<\/ul>\n<p>Postali ste pohlepni in ste prehitro pove\u010dali obremenitev. To ima vpliv na drugi set. V naslednjem sklopu zmanj\u0161ajte obremenitev na 3.5 kg.<\/p>\n<ul>\n<li><strong>Sklop 7<\/strong>: 6 x BW + 3.5 kg, 10 x BW, 10 x BW + lahka vrv.<\/li>\n<li><strong>Sklop 8<\/strong>:7 x BW + 3.5 kg, 8 x BW + 1.5 kg, 12 x BW + lahka vrv.<\/li>\n<li><strong>Sklop 9<\/strong>: 5 x BW + 3.5 kg, 4 x BW + 1.5 kg, 6 x BW.<\/li>\n<\/ul>\n<p>Po vikendu zabav, slabim spanjem in slabo hrano, ignorirajte slabe sklope, naslednji\u010d nadaljujte normalno.<\/p>\n<ul>\n<li><strong>Sklop 10<\/strong>: 8 x BW + 3.5 kg, 9 x BW + 1.5 kg, 10 X BW<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Kaj, \u010de<\/strong><strong> nisem dovolj mo\u010den, da bi naredil en popoln vzgib?<\/strong><\/p>\n<p>Ne \u0161e, \u010dez \u010das boste zmogli. Na za\u010detku trenirajte z uporabo traku. Nato imejte odmor 2 minuti in pojdite do palice za vzgibe. Primite za palico in dvignite telo v zgornji polo\u017eaj zgiba in se borite z gravitacijo kako dolgo lahko, preden se spustite. Vajo dr\u017eite 30 sekund ali 5 ponovitev. Ti zgibi se imenujejo ekscentri\u010dni zgibi. Kot boste postali mo\u010dnej\u0161i, boste delali vedno manj in manj ponavljanj v teh 30 sekundah. Ponavljate to vajo, in kmalu boste zmogli narediti popoln vzgib. Ve\u010d preberite v naslednji trening rutini.<\/p>\n<h3>METODA NAPREDKA 5 \u00d7 5<\/h3>\n<p>Uporabite to metodo, \u010de ne morete narediti ve\u010d kot 8 ponovitev na set.<\/p>\n<p><strong>Pravilo napredka<\/strong>: 5 sklopov, 5 ponovitev. V prvem nizu, delajte najve\u010dje \u0161tevilo ponovitev0 \u00a0kar jih lahko, nato pa uporabite trak za zaklju\u010dek seta. Recimo, da imamo tri vrste upornih pasov (lahek, srednji in mo\u010den). Zaklju\u010dite s setom ekscentri\u010dnih vzgibov, da boste okrepili zgornji del telesa. Ne delajte ve\u010d kot je ciljna \u0161tevilka za set, \u010deprav jih lahko naredite ve\u010d.<\/p>\n<ul>\n<li>Sklop 1: 0 xBW, 5 xsrednji trak,5 xsrednji, 5x srednji, 5xmo\u010dan, 5 xmo\u010dan.Set ekscentri\u010dnih vzgibov.<\/li>\n<li>Sklop 2: 0 x BW, 5 x la\u017eja, 5 x srednja, 5 x srednja, 5 x srednja, 5 x mo\u010dna. Set ekscentri\u010dnih vzgibov.<\/li>\n<li>Sklop 3: 1 x BW 4 x la\u017eja, 5 x srednja, 5 x srednja, 5 x srednja, 5 x srednja. Set ekscentri\u010dnih vzgibov.<\/li>\n<li>Sklop 4: 2 x BW 3 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja, 5 x srednja, 5 x srednja. Set ekscentri\u010dnih vzgibov.<\/li>\n<li>Sklop 5: 3 x BW 2 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja, 5 x srednja. Set ekscentri\u010dnih vzgibov.<\/li>\n<li>Sklop 6: 5 x BW, 5 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja, 5 x srednja.<\/li>\n<\/ul>\n<p>Ko uspete narediti 5 ekscentri\u010dnih vzgibov, ne rabite delati ve\u010d tega sklopa.<\/p>\n<ul>\n<li>Sklop 7 in 8: glej 6<\/li>\n<li>Sklop 9: 5 x BW, 3 x BW 2 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja.<\/li>\n<li>Sklop 10: 5 x BW, 5 x BW, 5 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja.<br \/>\n\u2026<\/li>\n<li>Sklop 13: 5 x BW, 5 x BW, 2 x BW 3 x la\u017eja, 5 x la\u017eja, 5 x la\u017eja.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Zdaj lahko naredite 12 ponovitev ,verjetno lahko naredite 8 ponovitev na set. Preizkusite se v naslednjem setu. Ste pri\u0161li do \u0161tevilke 12? \u010cestitamo. To je nekaj, kar ve\u010dina posameznikov ne more.<\/p>\n<p>\u010cas je, da nadaljujete z metodo RPT in za\u010dnete z dodajanjem te\u017ee.<\/p>\n<h3>NASVETI<\/h3>\n<ul>\n<li>Ne pozabite biti pozorni na spremembe v telesni masi. Pred vajo se stehtajte. Na ta na\u010din vam ni treba skrbeti za izgubljenem ponavljanjem zaradi nihanja v te\u017ei.<\/li>\n<li>Okrevanje je med sklopoma druge vaje te\u017eje. To pomeni, da boste vsak naslednji niz slab\u0161i v ponavljanju. Vsakokrat prilagodite set.<\/li>\n<\/ul>\n<p>Nisem \u0161e sli\u0161al, da ima nekdo te\u017eave z rameni zaradi mo\u010dnej\u0161ega hrbta, \u010de pa imate mo\u010dnej\u0161a prsa, morate trenirati da to popravite. \u010ce pogledate po telovadnici, boste opazili, da ve\u010dina ljudi dela vaje za prsi in roke. To je narobe. Naredite si uravnote\u017eeno rutino vaj in za\u010dnite resno jemati vaje za hrbtenico (deadlifts, vzgibi, veslanje ipd.). To pomeni, da se morate tukaj enako potruditi, kot takrat ko delate vaje za prsi.<\/p>\n<p>&nbsp;<\/p>\n<h3>METODA NAPREDKA Z UPORABO TELESNE MASE<\/h3>\n<p><strong>Moja ideja<\/strong><\/p>\n<p>Nastavite ciljno \u0161tevilo ponovitev za sejo, in nato ustvarite sklope. \u010ce ciljno \u0161tevilo ponovitev 15 v prvi seriji, morajo sklopi biti 5, 4, 2, 2, 1, 1. Potem v naslednji seriji , 5, 5, 3, 2, in 7, 5, 3 v nadaljevanju. Ko uspete narediti ciljno \u0161tevilo ponovitev v 3 sklopih, lahko pove\u010date \u0161tevilo ponovitev na 17 in delate, dokler vam ne uspe teh 17 narediti \u00a0v 3 nizih. Potem lahko \u00a0spet pove\u010date \u0161tevilo ponovitev.<\/p>\n<p><strong>Naokijeva<\/strong><strong> variacija (verjetno bolj\u0161a od moje)<\/strong><\/p>\n<p>1. Preverite, koliko ponovitev lahko storite v svojem prvem nizu. Recimo, da ste pri\u0161li do 7.<\/p>\n<ol start=\"2\">\n<li>V prvem nizu za\u010dnite z 2 ponavljanji manj.\u010ce boste to storili v 5 sklopih, naj bi napredek izgledal takole:<\/li>\n<\/ol>\n<ul>\n<li>Teden 1 \u00a0: 5,\u00a04,\u00a03, 2,\u00a01<\/li>\n<li>Teden 2 : 5, 4, 3, 2, 2<\/li>\n<li>Teden\u00a03 : 5, 4, 3, 3, 2<\/li>\n<li>Teden 4 :\u00a05, 4, 5, 3, 2<\/li>\n<li>Teden 5 :\u00a05, 5, 4, 3, 2<\/li>\n<li>Teden\u00a06 :\u00a06, 5, 4, 3, 2<\/li>\n<li>Teden 7 :\u00a06, 5, 4, 3, 3<\/li>\n<li>Teden 8 :\u00a06, 5, 4, 4, 3<\/li>\n<li>Teden 9 :\u00a06, 5, 5, 4,\u00a03<\/li>\n<li>Teden 10 :\u00a06, 6,\u00a05, 4, 3<\/li>\n<li>Teden 11 :\u00a07, 6, 5, 4, 3<\/li>\n<li>Teden 12 :\u00a07, 6, 5, 4, 4<\/li>\n<\/ul>\n<p>Edini problem pri tej metodi napredka je, da ne upo\u0161tevamo nihanj \/ sprememb v telesni masi. Priporo\u010dljivo je tehtanje pred treningom.<\/p>\n<p><strong>Klju\u010dne to\u010dke za dobro tehniko:<\/strong><br \/>\nDobra tehnika je videti nekako takole:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/UMayUczkXww\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Nasveti<\/strong><strong> za dobro tehniko:<\/strong><\/p>\n<ul>\n<li>Delajtepravilne(Brez varanja -ste postalimo\u010dnej\u0161iali samo bolj\u0161i pri dvigovanju navzgor?)<\/li>\n<li>Rokemorajo biti izravnane naza\u010detku vsakegaponavljanja.<\/li>\n<li>Mahrokemora biti v \u0161irini ramenalinekolikoo\u017eji.<\/li>\n<li>Kon\u010dnipolo\u017eajje tam, ko je va\u0161a bradanadpalico, komolci so spu\u0161\u010deni in se dotikajo bokov. Prsise lahkodotikajopalice,glede nadele\u017eokon\u010din, vendarto ne pomeni, da je ponavljanje popolno.<\/li>\n<li>Stisnitetrebu\u0161ne in ritne mi\u0161ice.<\/li>\n<li>Brez polovi\u010dnihponavljanj. Kove\u010d ne morete narediticelotne ponovitve, je seta konec.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Nasveti<\/strong><strong> za zdrava ramena:<\/strong><\/p>\n<ul>\n<li>Spreminjajteoprijem, da ohranite zdrave sklepe. Poskusitespremenitioprijemvsakih nekaj mesecev. Vzgibi z o\u017ejimoprijemom&gt; oprijemv\u0161iriniramen&gt; nevtralniprijem&gt; oprijemv\u0161iriniramen&gt; \u0161irokgrip&gt; gripobro\u010da. Odve\u010d jepoudariti, da \u010de vam kateri na\u010din niprijeten, ga neuporabljajte.<\/li>\n<li>Izogibajte se skrajnih polo\u017eajevoprijema (zelo ozkoalizelo \u0161iroko) \u2013po\u0161kodovali si boste sklepe(bole\u010dinene boste ob\u010dutili takoj, ampak\u010dez nekaj \u010dasa).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>ZAKLJU\u010cEK:<\/h3>\n<p>Katera vrsta vzgiba je bolj\u0161a chin-up ali pull-up?<\/p>\n<p><strong>Chin<\/strong><strong>&#8211;<\/strong><strong>up<\/strong> je vrsta pri kateri so dlani obrnjene proti vam. <strong>Pull-up<\/strong> je vrsta, pri kateri so dlani obrnjene vstran od vas.<br \/>\nZ Chin-upom se trenirajo bicepsi, medtem ko druge vaje delujejo na mi\u0161ice zgornjega dela hrbta. Polna aktivacija mi\u0161ic je ko delamo obe vrsti pravilno. Kakorkoli ve\u010dina ljudi ne more narediti pull-upa niti pribli\u017eno pravilno, ker \u00a0so te\u017eji in to vodi v polovi\u010dno narejeno ponovitev.<br \/>\nPravilni zgibi razvijejo mi\u0161ice zgornjega dela hrbta veliko bolje od delnih vzgibov. \u010ce goljufate, goljufate samega sebe. Za\u010detniki naj bi delali samo chin-up razli\u010dico. Malo naprednej\u0161i lahko izbirajo, vendar morajo spremeniti na\u010din vadbe vsake 2 do 3 mesece zaradi zdravja sklepov. To pomeni, da boste imeli obdobje, ko delate chin-up in pull up razli\u010dice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vzgibi so odli\u010dna vadba za zgornji del hrbta. So precej te\u017eki, zato se jih ve\u010dina izogiba ali pa jih ne delajo pravilno. V tem \u010dlanku preberite naslednje: vodnikza prilagoditevobremenitveza optimizacijou\u010dinkatreninga popolni vodi\u010d zanapredekza za\u010detnike, kot tudi napredne vaditelje kak\u0161no vrsto zgibov morate delati in kdaj(chin-ups pull-ups) obi\u010dajnenapakev tehnikiin dolgoro\u010dnozdravje sklepov &nbsp; PRILAGODITEV OBREMENITVE Na\u010delo zgibov, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":49436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5968],"tags":[],"class_list":["post-49435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-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>Kako napredovati v treningu z vzgibi - 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\/kako-napredovati-v-treningu-z-vzgibi\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako napredovati v treningu z vzgibi - Building Body\" \/>\n<meta property=\"og:description\" content=\"Vzgibi so odli\u010dna vadba za zgornji del hrbta. So precej te\u017eki, zato se jih ve\u010dina izogiba ali pa jih ne delajo pravilno. 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