{"id":49687,"date":"2015-10-29T12:01:27","date_gmt":"2015-10-29T11:01:27","guid":{"rendered":"https:\/\/bb.dwizards.dev\/plan-b-trening-doma\/"},"modified":"2023-10-06T16:33:50","modified_gmt":"2023-10-06T16:33:50","slug":"plan-b-trening-doma","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/plan-b-trening-doma\/","title":{"rendered":"PLAN B: TRENING DOMA"},"content":{"rendered":"

Sto ljudi, sto razli\u010dnih mo\u017enosti – tako je tudi ko gre za vadbo, \u0161e posebej, pri izbiri kraja telovadbe. Nekateri imajo radi mno\u017eico, nekateri telovadnico saj jih ostali vaditelji motivirajo in prisilijo v gibanje, treningi med \u0161tirimi stenami pa so se \u017ee zdavnaj opustili, s preprostim pojasnilom, da “to ni to.”<\/p>\n

Druga skupina (najpogosteje \u010dlanice ne\u017enej\u0161ega spola), trening v telovadnici \u0161teje kot najmanj prijetno. Ja, to so tisti, ki mislijo, da vse o\u010di na tem svetu gledajo njih, kako delajo po\u010depe, ali medtem ko posku\u0161ajo narediti zgib (in se pretvarjajo, da se raztezajo, ko ne zmorejo ve\u010d). Ne, dragi moji, nih\u010de vam ne \u0161teje ute\u017ei, ki jih potegnete, ve\u010dina od njih ima svoj, bolj pametni posel.<\/p>\n

\u010ce se vrnemo k prvi skupini, na gore\u010de obo\u017eevalce telovadnice. Kaj \u010de jih okoli\u0161\u010dine (pomanjkanje finan\u010dnih sredstev, migracija, otrok, vremenske razmere, ljubosumna \u017eena \/ mo\u017e ….) vseeno ob dolo\u010denem \u010dasu lo\u010dijo od svoje telovadnice? Moramo pustiti da ves trud propade, ali bomo lahko popravili novo nastalo \u0161kodo in posku\u0161ali re\u0161iti formo za \u0161tirimi stenami? Glasujem za drugo opcijo!<\/p>\n

\u010ceprav se zdi kot misija nemogo\u010de, je opraviti trening doma pravzaprav zelo enostavna naloga. Poleg tega se mi zdi, da je zelo zabaven na\u010din se odmakniti od rutine, kar vam, va\u0161i psihi in \u0161e posebej – telesu lahko prinese ve\u010d koristi kot \u0161kode. Znano je, da je ve\u010d kot priporo\u010dljivo, da spremenite na\u010din vadbe, da bi se telo nenehno soo\u010dalo z novim izzivom.<\/p>\n

CrossFit, klasi\u010dne bodybuilding vaje, tek, intervalni trening, vaje s svojo lastno te\u017eo, pilates vaje bi bile idealen miks. Priznajte, delate to v telovadnici? Ne? Ni bilo te\u017eko uganiti. 10 min orbitreka, 10 minut bench pressa, 15 minut raznoraznih vaj \u2013 ekstenzija za kvadricepse, nekaj po\u010depov, dva, tri biceps pregibe in to je to. Va\u0161 trening v telovadnici je videti nekaj takega. Vsak drugi dan. \u017de tri leta in pol.<\/p>\n

Imam novico za vas.<\/p>\n

Od tega se ne napreduje<\/strong>. Raje ostanite doma, glejte Talente v belem in igrajte Monopoly z otroci. Prihranite denar, pove\u017eite se z dru\u017eino. Sprejmite dejstvo, da ni preve\u010d slabo \u010de ste izgubili priljubljeno izkaznico.<\/p>\n

\u010ce imate \u0161e vedno ljubezen do lastnega telesa in \u017eeljo, da ne boste porabili v naslednjih nekaj mesecev za vegetiranje, poskusite (po mo\u017enosti s pomo\u010djo trenerjev) na\u010drtovati trening, ki bo zadovoljil va\u0161e potrebe, vendar se je treba prilagoditi tudi na okoli\u0161\u010dine, v katerih \u017eivite. Ne morete tekati na 40 m2, vendar pa lahko odvadite povsem soliden trening z kombinacijo elementov, tehnik in vaj, ki bodo hkrati aktivirale najve\u010d mi\u0161i\u010dnih skupin.<\/p>\n

Ko gre za opremo<\/strong>, je jasno, da je ima telovadnica ve\u010d kot spalnica. Neizogibno je, da je v tem primeru telovadnica v prednosti: palice<\/a>, ute\u017ei,<\/a>girje<\/a>, ro\u010dke, naprave.<\/a> Vse te drage “igra\u010dke” so povpre\u010dnemu \u010dloveku bolj ali manj nedostopne za samostojno nakupovanje. Vendar, \u010de je pilates \u017eoga, elasti\u010dni trak in par ro\u010dk po 2 kg edino, kar potrebujete, potem si lahko privo\u0161\u010dite, da ostanete doma in nakupite zgoraj navedene,ne glede na dejstvo, da te stvari stanejo isto kot dvomese\u010dna \u010dlanarina in kupljeno opremo, pa lahko uporabljate nekaj let.<\/p>\n

Ni brezpomembno, pri tem primeru, razmisliti o nalo\u017ebi v bolj konkretno fitness opremo. \u010ceprav je oprema precej draga, se ute\u017ei ne porabijo, tako da lahko nabavite zelo solidno opremo tudi rabljeno. Z preprosto matematiko lahko izra\u010dunate, da ima kupljeno dolo\u010deno vrednost xy \u010dlanarine, vendar boste imeli nekaj dolgoro\u010dnega ampak tudi stalno na razpolago. Dolgoro\u010dna in donosna nalo\u017eba je vsekakor mo\u017enost, ki jo je treba upo\u0161tevati.<\/p>\n

 <\/p>\n

Prav tako je velika prednost doma\u010de telovadbe tudi mobilno razpolaganje med delom ali v prostem \u010dasu. Niste vezani na delovni \u010das telovadnice, trening lahko opravite zelo zgodaj zjutraj ali pozno pono\u010di. Prav tako niste omejeni z datumom izteka \u010dlanarine, zaprto \u010dez vikende in praznike. Star\u0161em je verjetno jasno, da je la\u017eje vaditi doma, saj ne morajo skrbeti za organizacijo otro\u0161kega varstva. Vendar pa ne navadite udobja in kon\u010dajte vsak dan z mislijo, da boste jutri vadili. Na teden odtrenirajte 3 vadbe po 45 minut, ki jih boste spo\u0161tovali kot lahko in se osredoto\u010dite na kakovostno vadbo.<\/p>\n

Idealen na\u010din oblikovanja doma\u010dega treninga je sestavljanje kro\u017enega tipa. Res je najpreprostej\u0161i na\u010din, da hkrati delate na raztapljanju ma\u0161\u010dob, ampak tudi postopno gradite mi\u0161i\u010dno maso. Kro\u017enim treningom so zedinjeni elementi mo\u010di in kardio elementi treninga. Je zelo enostaven za izvedbo, in tudi za samostojno oblikovanje. Kro\u017eni trening je sestavljen iz postaj (obi\u010dajno 6-12), ki se izvajajo ena za drugo, kjer je dol\u017eina po\u010ditka med vsako vadbo (postajo), na koncu enega kroga. Na vsaki postaji delamo samo eno vrsto in vsaka postaja zajema drugo regijo telesa (mi\u0161i\u010dno skupino).<\/p>\n

 <\/p>\n

Trajanje intervala na postaji dolo\u010damo s \u010dasom ali \u0161tevilu ponovitev, medtem je odmor odvisen od cilja, ki ga \u017eelimo dose\u010di (obi\u010dajno 15-30 sekund). Prav tako dolo\u010dimo \u0161tevilo ponavljanj in odmor po kon\u010danem krogu (2-5 minut). Hitre spremembe in eksplozivne vaje v kro\u017enem treningu ustvarjajo v na\u0161em telesu stres, ki se razlikuje od vaje, kot so dvigovanje ute\u017ei v telovadnici ali aerobika.<\/p>\n

Kro\u017eni trening je definitivno eden najbolj\u0161ih na\u010dinov da v kratkem \u010dasu dose\u017eete (ali ohranite) dolo\u010deno kondicijo. Ta oblika treninga je prakti\u010dno primerljiva vsem na\u0161im zahtevam. V tem primeru- trening doma. Z tem treningom lahko vplivamo na razvoj mo\u010di, vzdr\u017eljivost, gib\u010dnost, hitrost, eksplozivnost, razvoj specifi\u010dnih ve\u0161\u010din, izguba telesne te\u017ee ali kateri koli drug vidik, ki nam je pomemben.<\/p>\n

Velik plus je dejstvo, da nam pri izvedbi tega treninga niso potrebni nobeni rekviziti, prav tako ne velik prostor. Dobra ideja je da z uporabo interneta kot navdih pri iskanju kon\u010dnega izbora vaj, poi\u0161\u010dete vaje ki jih boste uporabili kot kro\u017eni trening.<\/p>\n

Kon\u010dno, tukaj je vzorec vaj, ki jo lahko naredite doma:<\/p>\n

PRIMER VADB ZNOTAJ ENE SERIJE :<\/h4>\n
    \n
  • plank -30 sekunddela, po\u010ditek30 s<\/li>\n
  • Skoki iz po\u010depa- 10ponovitev, po\u010ditek30 s<\/li>\n
  • Sklece-10ponovitev, po\u010ditek 30 s<\/li>\n
  • Trebu\u0161njaki-10ponovitev, po\u010ditek30s<\/li>\n
  • Izpadni korak-10 ponovitev, po\u010ditek 30 s<\/li>\n
  • Vaje za hrbet-10 ponovitev, po\u010ditek30 s<\/li>\n<\/ul>\n

    Po enem krogu, naredite 2 – 3. minutni po\u010ditek in napravite ponovitve \u0161e 3-krat ali ve\u010dkrat.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sto ljudi, sto razli\u010dnih mo\u017enosti – tako je tudi ko gre za vadbo, \u0161e posebej, pri izbiri kraja telovadbe. Nekateri imajo radi mno\u017eico, nekateri telovadnico saj jih ostali vaditelji motivirajo in prisilijo v gibanje, treningi med \u0161tirimi stenami pa so se \u017ee zdavnaj opustili, s preprostim pojasnilom, da “to ni to.” Druga skupina (najpogosteje \u010dlanice […]<\/p>\n","protected":false},"author":130,"featured_media":49688,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-49687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"\nPLAN B: TRENING DOMA - 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\/plan-b-trening-doma\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLAN B: TRENING DOMA - Building Body\" \/>\n<meta property=\"og:description\" content=\"Sto ljudi, sto razli\u010dnih mo\u017enosti – tako je tudi ko gre za vadbo, \u0161e posebej, pri izbiri kraja telovadbe. 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