{"id":49615,"date":"2015-10-08T14:18:25","date_gmt":"2015-10-08T12:18:25","guid":{"rendered":"https:\/\/bb.dwizards.dev\/7-vaj-za-maso-iz-sanj\/"},"modified":"2023-10-06T16:33:46","modified_gmt":"2023-10-06T16:33:46","slug":"7-vaj-za-maso-iz-sanj","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/7-vaj-za-maso-iz-sanj\/","title":{"rendered":"7 vaj za maso iz sanj"},"content":{"rendered":"<p>Dan danes se zdi da biti inovativen pomeni, hkrati\u00a0 biti tudi neu\u010dinkovit. Online &#8220;modreci mo\u010di&#8221; oblikujejo \u0161tevilne variacije vadbe, vsak dan, katere pa nimajo nit prave trajnosti niti u\u010dinkovitosti. Zdi se da so osnovne gibe ki so desetletja gradila mo\u010dne mo\u0161ke, zapu\u0161\u010dene zaradi nepotrebne razprave o podrobnostih.<\/p>\n<p>Utrujen sem od ljudi ki niso fizi\u010dno dominantni, druge pa posku\u0161ajo u\u010diti o mo\u010di in velikosti. Raje poslu\u0161am de\u010dke kot je Jim Wendler in Dave Tate ki res vedo, kako priti nekam in se zavedati svoje mo\u010di in ustvariti pogled ki ubija.<\/p>\n<p>Lahko potrdim da se res hitro lahko nau\u010dite kaj zares deluje, in kaj ne. Naslednjih 7-vaj je tisto kar sem se nau\u010dil na dobrem te\u010daju in od trenerja mo\u010di in aerobne vzdr\u017eljivosti v NFL-u. To so osnove u\u010dinkovite vaje, ki sem jih uporabil za doseganje ve\u010dje telesne mase.<\/p>\n<h4><strong>Potisk z desko<\/strong><\/h4>\n<p>Potisk z desko je odli\u010den za razvijanje lockout mo\u010di na bench press-u, hkrati pa tudi za gradnjo velikih ramen in tricepsa. Umik deske,vsak nov set, naredi vajo bolj u\u010dinkovito.<\/p>\n<ul>\n<li>Za\u010dnite s 3 deskami in naredite &#8220;Heavyset&#8221; 5 ponovitev. Uporabite razumno obremenitev, vendar izberite te\u017eo, s katero z hipoteti\u010dno mo\u010djo lahko naredite vsaj dva ponovitve.<\/li>\n<li>Odpo\u010dijte se 45-60 sekund, odstranite eno desko in odstavite 2,5 do 7,5 kg, preden naredite naslednjih 5 ponovitev.<\/li>\n<li>Ponovite isti odmik desk z vsakim nizom, dokler ne ostanete brez njih. Potem pa naredite \u0161e en set z spu\u0161\u010danjem palice vse do prsi<\/li>\n<\/ul>\n<p>Va\u0161a prva serija naj vsebuje najve\u010djo te\u017eo, saj imate mehansko dobro po\u010dutje in se tako te\u017ea zman\u0161uje v\u00a0 skladu z rastjo va\u0161ega ROM-a.<br \/>\n<iframe loading=\"lazy\" width=\"895\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/wEsZhc-cAII\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<h4>Push Press<\/h4>\n<p>Ne glede na va\u0161e stali\u0161\u010de o zdravju ramenskih potiskov nad glav, gre za enega od najbolj\u0161ih na\u010dinov za izgradnjo velikih ramen. Nadaljnje poslab\u0161anje in pogon bokov v push pressu omogo\u010da da dvignete ve\u010djo te\u017eo z manj pritiska na ramena, kar je vedno dobra stvar za \u0161portnika tekmovalca ali dvigovalca ute\u017ei.<br \/>\nPush Press poleg tega da je dober razvijalec mo\u010di, je odli\u010den tudi za hipertrofijo.<\/p>\n<p>Upo\u0161tevajte:<\/p>\n<ul>\n<li>Ko se spu\u0161\u010date v pol po\u010dep, preusmerite svojo te\u017eo nazaj in nato dvignite palico nad glavo. Poskusite napeti komolec takoj po tem ali hkrati z raztezanjem bokov in kolen.<\/li>\n<li>Ko palica preide \u010dez brado premaknite te\u017eo telesa naprej (in glavo), da se zagotovi, da je palica \u010dez u\u0161esa in se vzpostavi te\u017ei\u0161\u010de.<\/li>\n<li>Zategnite celotno telo in \u010dvrsto pritisnite palico (stisnete triceps), ko je ta nad vami, da vklju\u010dili \u010dim ve\u010d mi\u0161ic za delo, in da bi s tem spodbudili ve\u010djo rast mi\u0161ic. Ostanite v tem polo\u017eaju na vrhu pribli\u017eno 1,5 &#8211; 2 sekundi.<\/li>\n<p><iframe loading=\"lazy\" width=\"895\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/XQK0D4OwGYo\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nPower shrugs je odli\u010den na\u010din za izgradnjo neverjetnega trapeza in zgornjega dela hrbta kot ste si ga vedno \u017eeleli, vendar pod pogojem, da je vaja pravilno izvedena. Jaz osebno to vajo preferiram ker si ne moram napolniti palice za dvigovanje z toliko te\u017ee kot pri drugih vajah. Dodatna obremenitev in gibanje celega telesa gradita velik zgornji del hrbta.<br \/>\nUpo\u0161tevajte:\n<\/ul>\n<ul>\n<li>Obvezno iztegnite svoje boke in v enem gibu. Ni potrebe, da stojite na prstih, samo eksplozivno pritisnite boke.<\/li>\n<li>Med vsako ponovitvijo spustite palico na \u0161katlo in jo zadr\u017eite za trenutek, po dovolj \u010dasa se &#8220;resetirajte&#8221; za novo ponovitev. \u010ce te vaje ne opravljate na ta na\u010din vas bo \u00bbvrglo\u00ab iz polo\u017eaja in zmanj\u0161ala se bo va\u0161a u\u010dinkovitost.<\/li>\n<\/ul>\n<h4><strong>Romunski mrtvi dvig (RDL) z odpornim trakom<\/strong><\/h4>\n<p>Zdi se da je izgradnja impresivnih tetiv in gluteus mi\u0161ic tista ki se ji izogiba najve\u010d dvigovalcev ute\u017ei in \u0161portnikov. Mogo\u010de je to zato ker spu\u0161\u010dajo pregib tetiv vse dokler se njihova kolena ne utrudijo in \u0161e naprej zavra\u010dajo trdo delo z RDL ali z dvigom palice ute\u017ei z boki. Ena izmed mojih najljub\u0161ih vaj za izgradnjo te impresivne zadnje verige je samo romunsko mrtvo dviganje z odpornostnim trakom. Stanje na traku naredi zadnji del raztezanja najte\u017eji in resni\u010dno izzove da se raztezajo kolki na edinstvenem na\u010dinu.<br \/>\n<iframe loading=\"lazy\" width=\"895\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/wEsZhc-cAII\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<h4>Sprednji po\u010dep s \u0161katlo<\/h4>\n<p>Pre\u017eivel sem veliko ur v telovadnici in nisem na\u0161el nobene vadbe za eno nogo, v katerih bo bila prevladujo\u010da kvadricepsa, tako kot v dobrem starem sprednjem po\u010depu.<br \/>\nDodajanje \u0161katle vam daje druga\u010dno komponento ki pomaga, da se odpravi elasti\u010dno ravnovesje, ki ga dobite iz cikla raztezanje in sprostitev mi\u0161ic, ki omogo\u010da mo\u010dnej\u0161e kr\u010denje mi\u0161ic.Vsedite se za sekundo, vendar ohranjajte napetost na vrhu, in ne vra\u010dajte se prehitro nazaj. V\u0161e\u010d mi je tudi sprednji po\u010dep s \u0161katlo, ker ga je mogo\u010de uporabiti za pove\u010danje mo\u010di, v tem primeru za pove\u010danje mase.<br \/>\n<iframe loading=\"lazy\" width=\"895\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/t3BtS7KIos4\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<h4>Izpadni korak z obremenitvijo<\/h4>\n<p>Obstaja veliko knjig ki veliko pove o kotu kolena in o kotu kolka pri hoji izpadnega koraka. Toliko je bilo napisanega o tem da so ljudje zdaj prestra\u0161eni, da bodo ko bodo to izvajali, spustili kolena nepravilno, preko prstov na nogah.<br \/>\nOsebno mi je v\u0161e\u010d obrnjen izpadni korak ker je dejansko regresija izpadnega koraka naprej in se lahko izvede z veliko ve\u010djo lahkoto, in zaradi tega lahko uporabite ve\u010djo obremenitev med vadbo.<br \/>\nMislim, da je cool izvesti 100 izpadnih korakov med hojo, zapored, vendar bi se raje dr\u017eal te\u017ejih ute\u017ei (ki so seveda odli\u010dne za gradnjo velikih podlaketi), in bi se omejeval na \u0161tevilo ponovitev na 4-6, po posamezni nogi. Spoznal sem, da ta metoda gotovo pomaga zgraditi ve\u010dje noge, ve dokler ne naredite dovolj serij in imate relativno kratke odmore.<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/0Xm3Xn-4oPY\" width=\"895\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Poteg vrvi k obrazu (Face pulls)<\/h4>\n<p>Vsi vemo, da je Face Pulls odli\u010den za korektivno vadbo, ko gre za poudarjanje po\u010dasnega kr\u010denja med lopaticami in odmikom.<br \/>\nMoje vpra\u0161anje: \u010de imamo normalen ritem, lahko dodate ve\u010djo te\u017eo in ga uporabite za izgradnjo zgornjega dela hrbta. Face pulls je odli\u010dno orodje za izvr\u0161evanje prav tega in deluje na mi\u0161ice zgornjega dela hrbta, bolj kot katera koli druga vadba.<\/p>\n<p>Upo\u0161tevajte:<\/p>\n<ul>\n<li>Lahko se naslonite nazaj od za\u010detka, kot da bi se pripravljali na obremenitev, vendar brez pretiranega zasuka ter raztega spodnjega dela hrbta, dokler ne povle\u010dete vrvi.<\/li>\n<li>Pozabite na veliko \u0161tevilo ponovitev, in povlecite nekaj ve\u010d te\u017ee v seriji od 5-6<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ifakSPqfaYY\" width=\"895\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>PROGRAMIRANJE<\/h4>\n<p>Preden vas osvobodim vas prosim da ne pozabite, da so to veliki sestavljeni gibi, ki povzro\u010dajo veliko utrujenost. Zaradi tega veliko \u0161tevilo ponovitev, v seriji, ni priporo\u010dljivo.<br \/>\nDa bi zgradili mi\u0161ice morate imeti kratkoro\u010dni volumen mi\u0161ic in mo\u010di. To je razlog zakaj morate delati relativno majhno \u0161tevilo ponovitev (5-6), medtem ko ohranjate zmerno veliko \u0161tevilo serij, ter vmesne odmore od 45 do 60 sekund.<br \/>\nNe dr\u017ei da trening z veliko ponovitvami nimam mesta pri dvigovalcu ute\u017ei, vendar z gibi kot so ti veliko bolje ohrani majhno \u0161tevilo ponovitev in poteg vrvi.<\/p>\n<h4>RAST<\/h4>\n<p>Mislim da je skrajni \u010das, da se ustanovi nov zakon &#8211; nobene trener mo\u010di ali katerikoli strokovnjak ne more pisati ali imenovati svoje najnovej\u0161e metode za izgradnjo velikosti brez pravega izvirnega dokazila da so realizirali isto stvar \u017ee v preteklosti, tako na sebi, kot na strankah.<\/p>\n<p>Dokler ta zakonodaja ne za\u010dne veljati, vam lahko zagotovim dvoje: da bo trener ki bo pisal o razvoju mo\u010di in masi, in tisti ki bodo trenirali po tem programu, temeljili na osnovnem, te\u017ekem, vendar nesmiselnem delu.<\/p>\n<h6>Avtor: Jesse Irizarry<\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Dan danes se zdi da biti inovativen pomeni, hkrati\u00a0 biti tudi neu\u010dinkovit. Online &#8220;modreci mo\u010di&#8221; oblikujejo \u0161tevilne variacije vadbe, vsak dan, katere pa nimajo nit prave trajnosti niti u\u010dinkovitosti. Zdi se da so osnovne gibe ki so desetletja gradila mo\u010dne mo\u0161ke, zapu\u0161\u010dene zaradi nepotrebne razprave o podrobnostih. Utrujen sem od ljudi ki niso fizi\u010dno dominantni, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":49616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-49615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 vaj za maso iz sanj - 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\/7-vaj-za-maso-iz-sanj\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 vaj za maso iz sanj - Building Body\" \/>\n<meta property=\"og:description\" content=\"Dan danes se zdi da biti inovativen pomeni, hkrati\u00a0 biti tudi neu\u010dinkovit. 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