{"id":49607,"date":"2015-10-08T11:58:59","date_gmt":"2015-10-08T09:58:59","guid":{"rendered":"https:\/\/bb.dwizards.dev\/zacetni-program-treninga-za-zenske\/"},"modified":"2023-10-06T16:33:46","modified_gmt":"2023-10-06T16:33:46","slug":"zacetni-program-treninga-za-zenske","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/zacetni-program-treninga-za-zenske\/","title":{"rendered":"Za\u010detni program treninga za \u017eenske"},"content":{"rendered":"

Za\u010detniki v bodybuildingu so vsi tisti ki trenirajo od \u0161tirih do \u0161estih mesecev ali manj. No, ali je nekdo za\u010detnik ali ne, je poglavje zase. Nekateri trenirajo leta in so kot da so za\u010deli \u0161ele v\u010deraj, nekateri pa napredujejo zelo hitro. Vendar pa je potrebnih pribli\u017eno \u0161est mesecev neprekinjene vadbe da v popolnosti obvladamo pravilno tehniko vaj ter da se na\u0161e telo navadi na obremenitev in se za\u010dne odzivati na dra\u017eljaje.<\/p>\n

Za\u010detniki bi morali vaditi vsaj trikrat na teden, in to eno do tri vaje za posamezno mi\u0161i\u010dno skupino, najmanj dve in najve\u010d tri serije vaj, z med 8 in 15 ponovitev. Majhno \u0161tevilo ponovitev (1-5) in visoka te\u017ea, privedejo k razvoju mo\u010di in mi\u0161i\u010dne mase. Veliko \u0161tevilo ponovitev (12-15 ali ve\u010d) in majhna te\u017ea vodi do pove\u010danega krvnega pretoka v mi\u0161icah in do pove\u010danja \u0161tevila kapilar ter vzdr\u017eevanje mi\u0161i\u010dnega tonusa.<\/p>\n

1.TEDEN<\/h4>\n

TRENING – UVODNI TEDEN (PONEDELJEK)<\/h4>\n

Na prvem treningu se posvetite pravilnemu osvajanju samih vaj, v posvetovanju z strokovno osebo. Ne uporabljajte dodatne te\u017ee. Opravite 1 serijo in najve\u010d 8 ponovitev, razen za trebu\u0161ne mi\u0161ice. Vse vaje izvedete z minimalno obremenitvijo.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge<\/td>\n1<\/td>\n10<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija na tleh, z pokr\u010denimi nogami \u00a0<\/strong><\/td>\n1<\/td>\n10<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
\u0160irok potek na lat napravi pred glavo<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench Press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib- sede\u010di<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice ramen: <\/strong>dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

TRENING- UVODNI TEDEN (SREDA)<\/h4>\n

Ponovite vaje iz prvega treninga, vendar dodajte obremenitev za dodatnih 8 ponovitev. To pomeni da ne daste prevelikega bremena, tako da ne bi mogli opraviti niti treh ponovitev, in tudi ne premajhne, da lahko naredite 15 ponovitev. Zapi\u0161ite dobljene vrednosti (\u0161tevilo kilogramov), za vsako vajo. Zapi\u0161ite vrednost (\u0161tevilo kilogramov), ni vam potrebno da si zapomnite podatke za vse vaje, vendar vam bo \u010dez nekaj \u010dasa zanimivo, ko boste primerjali rezultate za nazaj.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge<\/td>\n1<\/td>\n10<\/td>\n<\/tr>\n
trbu\u0161na kontrakcija na tleh z pokr\u010denimi nogami \u00a0<\/strong><\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice<\/strong><\/td>\n<\/tr>\n
\u0160irok potek pred glavo,na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench Press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib- sede\u010di<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice ramen: <\/strong>dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

TRENING- UVODNI TEDEN (PETEK)<\/h4>\n

Ponovite vaje iz predhodnega treninga z uporabo obremenitev ki ste jih zapisali. \u010ce je nekaj te\u017ee premajhne ali prevelike, popravite in zapi\u0161ite novo vrednost.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge<\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
Trebu\u0161na kontrakcija na tleh, z pokr\u010denimi nogami \u00a0<\/strong><\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
\u0160irok potek na lat napravi pred glavo<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench press<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib- sede\u010di<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n
Mi\u0161ice ramen: <\/strong>dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n1<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

KAKO DALJE?<\/h4>\n

Tako drage dame, pri\u0161le ste v \u010darobni svet vadbe, na zadnjih treh treningih ste naredile veliko zase, in za to da ohranite va\u0161e dragoceno zdravje ter oblikujete telo, zato bodo rezultati vidni takoj, v primeru \u010de boste nadaljevale z rednimi vajami, tako kot prej\u0161nji teden.
\nNaslednji teden, ter \u0161e 7 tednov, boste na vsakem treningu vklju\u010dile vaje za krepitev vseh mi\u0161i\u010dnih skupin, z dodatkom vaj za stegna in zadnjico.<\/p>\n

\"trening<\/p>\n

TEDEN 2
\nPROGRAM 1(OD 2. DO 8. TEDNA)<\/h4>\n

Za za\u010detek uporabite obremenitve predpisane za tretji trening, z morebitnimi spremembami. \u0160tevilo serij in ponovitev se je pove\u010dalo. Ne hitite z dviganjem \u0161tevila kilogramov, vse ob svojem \u010dasu, v tem primeru ve\u010d ne pomeni bolj\u0161e. Vaje za trebu\u0161ne mi\u0161ice opravljajte tako kot je napisano, brez odmora med samimi vajami.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge<\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija na tleh z pokr\u010denimi nogami \u00a0<\/strong><\/td>\n1<\/td>\n25<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje nog<\/td>\n1<\/td>\n10<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija na tleh z pokr\u010denimi nogami \u00a0<\/strong><\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
\u0160irok potek na lat napravi pred glavo<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg press<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench Press<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib- sede\u010di<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice ramen: <\/strong>dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Odro\u010denje z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

PROGRAM 2 (OD 9. DO 16. TEDNA)<\/h4>\n

Mi\u0161ice so se v zadnjih dveh mesecih navadile na dolo\u010deno obremenitev in zdaj je \u010das da se spet malo “zbudimo”. To naredimo tako da pove\u010damo \u0161tevilo ponovitev, in v skladu s \u0161tevilom ponovitev dolo\u010dimo pravilno te\u017eo. Verjetno ste \u017ee opazili, da se \u0161tevilo kilogramov v nekaterih vajah pove\u010da hitreje, in pri nekaterih vajah po\u010dasneje. Obi\u010dajno se obremenitev pove\u010duje hitreje v osnovnih vajah, ki vklju\u010dujejo ve\u010dje \u0161tevilo mi\u0161ic, pri izolacijskih pa po\u010dasneje. Kadar na tablici pi\u0161e: 2 seriji z 12-15 ponovitvami to pomeni, da prvo serijo izvajamo z 12 in drugo z 15 ponovitvami.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate po\u010dasi<\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate hitro<\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
nasprotni laket proti nasprotnemu kolenu<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 pokr\u010dene noge na tleh\u00a0<\/strong><\/td>\n1<\/td>\n30<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 dvignjene noge<\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
\u0160irok potek na lat napravi pred glavo<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
ekstenzija trupa<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib z ute\u017emi- sede\u010di<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice ramen:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Odro\u010denje z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice zadnjice in beder:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Dvigovanje kolkov iz polo\u017eaja le\u017eanja na hrbtu<\/td>\n1<\/td>\n30<\/td>\n<\/tr>\n
odno\u017eenje v le\u017eanju (za zunanji del zadnjice)<\/td>\n1<\/td>\n25<\/td>\n<\/tr>\n
prino\u017eenje v le\u017eanju\u00a0 (za notranji del beder)<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

PROGRAM 2 (OD 9. DO 16. TEDNA)<\/h4>\n

Mi\u0161ice so se v zadnjih dveh mesecih navadile na dolo\u010deno obremenitev in zdaj je \u010das da se spet malo “zbudimo”. To naredimo tako da pove\u010damo \u0161tevilo ponovitev, in v skladu s \u0161tevilom ponovitev dolo\u010dimo pravilno te\u017eo. Verjetno ste \u017ee opazili, da se \u0161tevilo kilogramov v nekaterih vajah pove\u010da hitreje, in pri nekaterih vajah po\u010dasneje. Obi\u010dajno se obremenitev pove\u010duje hitreje v osnovnih vajah, ki vklju\u010dujejo ve\u010dje \u0161tevilo mi\u0161ic, pri izolacijskih pa po\u010dasneje. Kadar na tablici pi\u0161e: 2 seriji z 12-15 ponovitvami to pomeni da prvo serijo izvajamo z 12 ,\u00a0 drugo pa z 15 ponovitvami.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja\u00a0\u00a0<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate po\u010dasi<\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate hitro<\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
nasprotni laket proti nasprotnemu kolenu<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 pokr\u010dene noge na tleh\u00a0<\/strong><\/td>\n1<\/td>\n30<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 dvignjene noge<\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
\u0160irok potek na lat napravi pred glavo<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
veslanje na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
ekstenzija trupa<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
Bench Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
Razteg z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib z ute\u017emi- sede\u010di<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice ramen:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n2<\/td>\n10<\/td>\n<\/tr>\n
Odro\u010denje z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice zadnjice in beder:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Dvigovanje kolkov iz polo\u017eaja le\u017eanja na hrbtu<\/td>\n1<\/td>\n30<\/td>\n<\/tr>\n
odno\u017eenje v le\u017eanju (za zunanji del zadnjice)<\/td>\n1<\/td>\n25<\/td>\n<\/tr>\n
prino\u017eenje v le\u017eanju\u00a0 (za notranji del beder)<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

PROGRAM 3 (OD 17. DO 24. TEDNA)<\/h4>\n

Bravo! Pr\u0161li ste v zadnjo tretjino vadbe ki vklju\u010duje za\u010detni program. Ko v tabeli pi\u0161e vaja a) in vaja b) to pomeni da na enem treningu en dan izvajate vajo a), naslednji dan pa drugo vajo b). V eni seriji ne smete izvajati a) in b).<\/p>\n

Po\u010depi niso vklju\u010deni v za\u010detni program, saj njihovo izvajanje zahteva predhodno mo\u010d hrbtnih, trebu\u0161nih in no\u017enih mi\u0161ic, da se prepre\u010dijo po\u0161kodbe in za\u0161\u010diti hrbtenica in sklepi.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Mi\u0161i\u010dna skupina in vaja<\/strong><\/td>\nSerije\u00a0\u00a0<\/strong><\/td>\nPonavljanja<\/strong><\/td>\n<\/tr>\n
Trebu\u0161ne mi\u0161ice<\/strong>:<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate po\u010dasi<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
Le\u017ee\u010de dvigovanje noge \u2013 izvajate hitro<\/td>\n1<\/td>\n12<\/td>\n<\/tr>\n
nasprotni laket proti nasprotnemu kolenu<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 pokr\u010dene noge na tleh\u00a0<\/strong><\/td>\n1<\/td>\n40<\/td>\n<\/tr>\n
trebu\u0161na kontrakcija \u2013 dvignjene noge<\/td>\n1<\/td>\n20<\/td>\n<\/tr>\n
Hrbtne mi\u0161ice:<\/strong><\/td>\n<\/tr>\n
a) \u0160irok poteg na lat napravi pred glavo<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
b)<\/strong> \u0161irok poteg na lat napravi za glavo<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
a) v<\/strong>eslanje na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
b)<\/strong>\u00a0veslanje z eno ute\u017ejo na klopi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
ekstenzija trupa<\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Mi\u0161ice nog: <\/strong><\/td>\n<\/tr>\n
Leg Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
no\u017ena ekstenzija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
no\u017ena fleksija<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Me\u010da:\u00a0 <\/strong>dvigovanje na prste<\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Prsne mi\u0161ice:\u00a0<\/strong><\/td>\n<\/tr>\n
a)Bench Press<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
b)<\/strong> potisk s klopi na po\u0161evni klopi<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
a)<\/strong> Razteg z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
b) <\/strong>Razteg z ute\u017emi na po\u0161evni klopi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice rok:\u00a0<\/strong><\/td>\n<\/tr>\n
Dvoro\u010dni biceps pregib<\/td>\n2<\/td>\n12-15<\/td>\n<\/tr>\n
Izmeni\u010dni biceps pregib z ute\u017emi- sede\u010di<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Triceps potisk na lat napravi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice ramen:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
a)dvoro\u010dni potisk z ute\u017ejo sede\u010de nad glavo<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
b)<\/strong> dvoro\u010dni potisk z ute\u017ejo sede\u010de pred glavo<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
a)<\/strong>\u00a0odro\u010denje z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
b)<\/strong> predro\u010denje z ute\u017emi<\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Mi\u0161ice zadnjice in beder:<\/strong><\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Dvigovanje kolkov iz le\u017eanja na hrbtu<\/td>\n1<\/td>\n35<\/td>\n<\/tr>\n
zano\u017eenje na podlaktih<\/td>\n1<\/td>\n15<\/td>\n<\/tr>\n
odno\u017eenje v le\u017eanju (za zunanji del zadnjice)<\/td>\n1<\/td>\n30<\/td>\n<\/tr>\n
prino\u017eenje v le\u017eanju\u00a0 (za notranji del beder)<\/td>\n1<\/td>\n25<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

NA KRATKO:<\/h4>\n

\u2022 Pred treningom z ute\u017emi se vedno ogrevajte 10 minut (kolesarjenje, orbitrek, hitra hoja na teko\u010dem traku, preskakujte vrv, aerobika, itd.) in raztegnite vse mi\u0161i\u010dne skupine (do 10 sekund za vsako), pred za\u010detkom tudi nekoliko dalj\u0161e odseke (30 sekund), po vsaki seriji, ki je namenjen prav vsaki mi\u0161i\u010dni skupini.
\n\u2022 posku\u0161ajte osvojiti pravilno tehniko izvajanja, saj vas \u0161\u010diti pred po\u0161kodbami in dolgoro\u010dnimi posledicami, ne bojte se vpra\u0161ati strokovne osebe v centru ali preverite strokovno literaturo.
\n\u2022 Za izvedbo vsake vaje je pomembno da stisnete trebu\u0161ne mi\u0161ice za za\u0161\u010dito hrbtenice, kontrahirajte trebuh in ga dr\u017eite, medtem ko vadite. \u010ce niste prepri\u010dani, ali je kontrahiran zaka\u0161ljajte in ga dr\u017eite zategnjenega.
\n\u2022 bodite pozorni na dihanje, ne zadr\u017eujte sape medtem ko izvajate vajo, najpogostej\u0161e pravilo je, da, ko premagamo odpor, izdihnemo.
\n\u2022 Osredoto\u010dite se na tisto, kar delate, ne hitite s ponovitvami, osredoto\u010dite se na kr\u010denje mi\u0161ic pri izvajanju vaj- rezultati bodo hitrej\u0161i.
\n\u2022 Dr\u017eite se za\u010detnega program, \u010de ne \u017eelite krepiti dolo\u010dene mi\u0161i\u010dne skupine, ker so vam druge ljub\u0161e, vseeno ni\u010d ne preskakujte, samo zmanj\u0161ajte \u0161tevilo serij na 1 in opravite samo eno vajo te mi\u0161i\u010dne skupine. Telesu je za dr\u017eo in delo potrebna enaka mo\u010d vseh delov.
\n\u2022 Nemogo\u010de je, da se odstranimo ma\u0161\u010dobne obloge po regijah. Z treningom za trebu\u0161ne mi\u0161ice ne boste zmanj\u0161ali ma\u0161\u010dob samo v tem delu telesa. Zmanj\u0161anje ma\u0161\u010dobe telesa je proces zmanj\u0161anja vnosa in potro\u0161nje kalorij. Trebu\u0161njaki vam bodo okrepili trebuh, tako da ga lahko dr\u017eite not cel dan, kar vam bo vizualno zmanj\u0161alo obseg
\n\u2022 rezultati niso vidni \u010dez no\u010d, vendar bodite potrpe\u017eljive. Izpla\u010dalo se bo!
\n\u2022 Naj vam vadba postane navada za vse \u017eivljenje!
\n\u010cestitamo! \u0160est mesecev vadbe je za vami!<\/em><\/p>\n

KAKO NAPREJ?<\/h4>\n

Napredni sistem vadbe se razlikuje od za\u010detnega v tem, da ne opravljate ve\u010d vaj za krepitev vseh mi\u0161i\u010dnih skupin, vendar so razdeljene v skupine po dnevih. Prvo vpra\u0161anje, ki si ga morate postaviti: Kolikokrat na teden naj telovadim? Dobro bi bilo, vsaj trikrat. Ve\u010dina telovadnic je odprtih ob sobotah in nedeljah, tako da lahko v na\u010drtovanje vklju\u010dite tudi te dni. Ampak, \u010de ne morete vsaj trikrat, trenirajte dvakrat ali enkrat na teden, veliko bolje kot ni\u010d.<\/p>\n

\u010ce boste vadili dvakrat na teden, bi bilo dobro, da ta dva dneva nista zaporedoma, naj bo razmak med njima vsaj en dan. Na enem treningu boste trenirali eno mi\u0161i\u010dno skupino, na drugem pa drugo, na tretjem treningu naslednji teden boste ponovili tiste iz prvega treninga, na \u010detrtem pa od drugega treninga. Trebu\u0161ne mi\u0161ice ter mi\u0161ice zadnjice in stegen vadite na vsakem treningu.<\/p>\n

Npr.:<\/p>\n\n\n\n\n
Ponedeljek\u00a0\u00a0\u00a0\u00a0 \u010cetrtek<\/td>\n<\/tr>\n
program A\u00a0\u00a0 \u00a0 \u00a0 program B<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

\u010ce vadite trikrat na teden, boste razdelili vaje na tri programe. Na vsakem drugo skupino mi\u0161ic, obseg trebuha, zadnjice in stegen na ta na\u010din:<\/p>\n\n\n\n\n
Ponedeljek\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sreda\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Petek<\/td>\n<\/tr>\n
program A\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 program B\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 program C<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

\u010ce boste vadili \u0161tiri ali petkrat na teden, je najbolje razdeliti vaje za posamezne mi\u0161i\u010dne skupine v tri programe, kot v zgornjem primeru, vendar jih ponovite na naslednji na\u010din :<\/p>\n\n\n\n\n
Ponedeljek\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sreda\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Petek\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sobota<\/td>\n<\/tr>\n
program A\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 program B\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 program C\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 program A<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n\n\n\n\n
Ponedeljek\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sreda\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Petek\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sobota<\/td>\n<\/tr>\n
program B\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 program C\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 program A\u00a0\u00a0\u00a0\u00a0 program B<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Ne pretiravajte z vadbo. Vsakodnevna vadba v telovadnici vas bo pripeljala do preutrujenosti (fizi\u010dne in psihi\u010dne), dose\u017een bo kontra efekt, ki pa vam zagotovo ni v interesu. Dr\u017eite se zadanega programa, omejite vaje na pribli\u017eno uro in pol do dve uri in u\u017eivajte v treniranju! Spremljajte svoj napredek in ob\u010dutek dobrega po\u010dutja. Bodite redne in va\u0161e telo vas bo nagradilo za ves trud ki je bil vlo\u017een!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Za\u010detniki v bodybuildingu so vsi tisti ki trenirajo od \u0161tirih do \u0161estih mesecev ali manj. No, ali je nekdo za\u010detnik ali ne, je poglavje zase. Nekateri trenirajo leta in so kot da so za\u010deli \u0161ele v\u010deraj, nekateri pa napredujejo zelo hitro. Vendar pa je potrebnih pribli\u017eno \u0161est mesecev neprekinjene vadbe da v popolnosti obvladamo pravilno […]<\/p>\n","protected":false},"author":62,"featured_media":49608,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5983,5985],"tags":[],"class_list":["post-49607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivacija-sl","category-transformacije-motivacija-sl"],"acf":[],"yoast_head":"\nZa\u010detni program treninga za \u017eenske - 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\/zacetni-program-treninga-za-zenske\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u010detni program treninga za \u017eenske - Building Body\" \/>\n<meta property=\"og:description\" content=\"Za\u010detniki v bodybuildingu so vsi tisti ki trenirajo od \u0161tirih do \u0161estih mesecev ali manj. No, ali je nekdo za\u010detnik ali ne, je poglavje zase. Nekateri trenirajo leta in so kot da so za\u010deli \u0161ele v\u010deraj, nekateri pa napredujejo zelo hitro. 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