{"id":49451,"date":"2015-10-02T12:05:15","date_gmt":"2015-10-02T10:05:15","guid":{"rendered":"https:\/\/bb.dwizards.dev\/z-treningom-visoke-frekvence-do-vec-misic\/"},"modified":"2023-10-06T16:33:19","modified_gmt":"2023-10-06T16:33:19","slug":"z-treningom-visoke-frekvence-do-vec-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/","title":{"rendered":"Z treningom visoke frekvence do ve\u010d mi\u0161ic"},"content":{"rendered":"<p>Dan danes vsi v glavnem trenirajo po dolo\u010denih programih, v katerih se vklju\u010duje posamezna mi\u0161ica ali skupina mi\u0161ic, enkrat ali dvakrat na teden, med tem ko je trening visoke frekvence pozabljen koncept.<\/p>\n<p>Problem pri klasi\u010dnih programih je, da niso tako u\u010dinkoviti\u00a0 ko je govora o u\u010denju novih gibov. Pogosto ponavljanje omogo\u010da hitrej\u0161e obvladovanje pravilne tehnike, in \u0161ele ko dose\u017eemo dobro tehniko, sem nam kila\u017ea za\u010dne hitro dvigovati.<\/p>\n<p>Ve\u010dina mo\u0161kih, ki vna\u0161ajo ve\u010d kalorij, za dodatno mi\u0161i\u010dno maso, z klasi\u010dnimi vajami ne stimulira mi\u0161ic v tak\u0161ni meri kot bi jih lahko v primeru \u010de bi se odlo\u010dili za vi\u0161jo frekvenco. Prav tako ne spodbudijo sinteze beljakovin, v tolik\u0161ni meri kot bi jo lahko, poleg tega pa ne trenirajo dovolj pogosto za dosego tak\u0161nega cilja. Pogosteje kot lahko stimulirate mi\u0161ice, pogosteje spodbujate \u00a0anaboli\u010dne hormone in s tem sintezo beljakovin. Pogosto spodbujena sinteza beljakovin pomeni, da lahko telo popravi nastalo \u0161kodo z treningom in izgradi nove mi\u0161ice, za napore, ki sledijo.<\/p>\n<p>\u010ce ste osredoto\u010deni na razvoj mo\u010di bo to neposredno vplivalo na razvoj mi\u0161i\u010dne mase za\u010detnikov, medtem ko bo pri tistih ki trenirajo \u017ee dlje \u010dasa, posrednen vpliv na razvoj ve\u010dje mi\u0161i\u010dne mase le kot stranski produkt pove\u010danja kapacitete treninga. V mislih imejte, da bi morali imeti pridobitev mo\u010di kot prioriteto, \u010de je va\u0161a \u017eelja ve\u010dja mi\u0161i\u010dna masa, saj vam ravno to omogo\u010da dvigovanje ve\u010dje te\u017ee z nara\u0161\u010dajo\u010dim \u0161tevilom ponovitev.<\/p>\n<p>\u0160tudija iz leta 2000 primerja dve vrsti treninga enakega obsega, vendar razli\u010dnih frekvenc. Uporabili so 25 izku\u0161enih \u0161portnikov in jih naklju\u010dno razporedili v dve skupini.<\/p>\n<ul>\n<li>Prva skupinaje imela trening za mo\u010d enkrat na teden, v treh sklopih.Ponavljanja so se gibala med 3-10 ponovitev<\/li>\n<li>Druga skupina je imela enak obseg(3 serije x3-10ponovitev), vendar so te 3 serije oddelane v enem treningu, razporejene na tri treninge tedensko, z delanjem po samo eno serijo do konca treninga.<\/li>\n<\/ul>\n<p>Obseg je torej povsem isti, vendar je druga skupina dosegla ve\u010djo mo\u010d in posredno dosegla ve\u010dje pove\u010danje mi\u0161i\u010dne mase.<\/p>\n<h3>POMEMBNE OKOLI\u0160\u010cINE PRI TRENINGU Z VISOKO FREKVENCO<\/h3>\n<p>Seveda, potrebno je upo\u0161tevati ve\u010d stvari pri oblikovanju treningov z visoko frekvenco.<\/p>\n<p>Nepremi\u0161ljeno treniranje ve\u010dkrat na teden ali celo ve\u010dkrat na dan, je zagotovna\u010din v pretreniranost. \u00a0Trening je spodbuda, s katerim telesu dajemo signal za prilagoditev okolici, vendar ravno med odmorom pride do te prilagoditve. Zato boste morali razmi\u0161ljati o tem, da je trening dovolj intenziven, da spodbudi prilagajanje, po drugi strani pa morte telesu dati dovolj po\u010ditka, da se prilagodi na ta stimulans in se pripraviti na nove in mo\u010dnej\u0161e, ki sledijo.<\/p>\n<p>Trening visoke frekvence je relativen pojem. Tako je trening visoke frekvence tisti trening, ki je bolj pogost kot kaj trenutno po\u010dnete in tisti trening, ki je pogostej\u0161i od vseh klasi\u010dnih body split programov, ki trenirajo mi\u0161i\u010dno skupino enkrat na teden. V ve\u010dini primerov je visoko frekven\u010dni trening, tisti trening, ki isto mi\u0161i\u010dno skupino trenira vsaj 2-3 krat na teden s pomo\u010djo najrazli\u010dnej\u0161ih nizov in ponovitev, in morda s \u0161iroko paleto izbire vaj.<\/p>\n<p>\u010ce se odlo\u010dite za visoko frekven\u010dni trening, vam bo iz\u010drpavanje nekaterih mi\u0161i\u010dnih skupin na za\u010detku tedna prepre\u010dilo intenzivno vadbo te iste skupine kasneje v tednu. Zato je pomembno, da ohranite zmeren volumen pri vsakem treningu: niti preve\u010d niti premalo, samo toliko, koliko je dovolj za nadaljnje prilagajanje. To vas bo privedlo do ve\u010djega skupnega obsega konec tedna brez otrplosti in bole\u010dine v mi\u0161icah in bo pospe\u0161ilo okrevanje in prihodnjo rast.<\/p>\n<p>Vklju\u010dite dneve, ki bodo obsegali treninge ki so nekoliko ve\u010djega volumna in ni\u017eje intenzivnosti, skladno\u00a0 z dnevi treninga manj\u0161ega obsega in vi\u0161je intenzivnosti. Npr., namesto da opravite 3 x 5 x 100 kg trikrat na teden, lahko en dan naredite 4 x 10x 60 kg, dan ali dva po tem pa 2 x 3 z 110 kg, in po tem, 3 x 5 x 100 kg.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dan danes vsi v glavnem trenirajo po dolo\u010denih programih, v katerih se vklju\u010duje posamezna mi\u0161ica ali skupina mi\u0161ic, enkrat ali dvakrat na teden, med tem ko je trening visoke frekvence pozabljen koncept. Problem pri klasi\u010dnih programih je, da niso tako u\u010dinkoviti\u00a0 ko je govora o u\u010denju novih gibov. Pogosto ponavljanje omogo\u010da hitrej\u0161e obvladovanje pravilne tehnike, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":49452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5961,5965,5966,5967,5971,5973],"tags":[],"class_list":["post-49451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-misicna-masa-dodatki","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","category-prehrana-sl","category-misicna-masa-prehrana-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Z treningom visoke frekvence do ve\u010d 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\/z-treningom-visoke-frekvence-do-vec-misic\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Z treningom visoke frekvence do ve\u010d mi\u0161ic - Building Body\" \/>\n<meta property=\"og:description\" content=\"Dan danes vsi v glavnem trenirajo po dolo\u010denih programih, v katerih se vklju\u010duje posamezna mi\u0161ica ali skupina mi\u0161ic, enkrat ali dvakrat na teden, med tem ko je trening visoke frekvence pozabljen koncept. Problem pri klasi\u010dnih programih je, da niso tako u\u010dinkoviti\u00a0 ko je govora o u\u010denju novih gibov. Pogosto ponavljanje omogo\u010da hitrej\u0161e obvladovanje pravilne tehnike, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2015-10-02T10:05:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:33:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2015\/10\/a-940x500-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Z treningom visoke frekvence do ve\u010d mi\u0161ic\",\"datePublished\":\"2015-10-02T10:05:15+00:00\",\"dateModified\":\"2023-10-06T16:33:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/\"},\"wordCount\":707,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"DODATKI\",\"Mi\u0161i\u010dna masa\",\"TRENING\",\"Programi\",\"Huj\u0161anje\",\"PREHRANA\",\"Mi\u0161i\u010dna masa\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/\",\"url\":\"https:\/\/building-body.com\/sl\/z-treningom-visoke-frekvence-do-vec-misic\/\",\"name\":\"Z treningom visoke frekvence do ve\u010d mi\u0161ic - 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