{"id":50087,"date":"2016-01-17T17:20:30","date_gmt":"2016-01-17T16:20:30","guid":{"rendered":"https:\/\/bb.dwizards.dev\/v-30-dneh-do-trebusnih-misic\/"},"modified":"2023-10-06T16:34:32","modified_gmt":"2023-10-06T16:34:32","slug":"v-30-dneh-do-trebusnih-misic1","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/","title":{"rendered":"V 30 DNEH DO TREBU\u0160NIH MI\u0160IC"},"content":{"rendered":"

\u010ce se trudi\u0161 dose\u010di popolne trebu\u0161ne mi\u0161ice v manj kot 30 dneh, ima\u0161 pa res zelo bujno domi\u0161ljijo!<\/p>\n

No, saj se samo hecamo! Pomembno pri izgradnji trebu\u0161nih mi\u0161ic, ne glede na zastavljen \u010das, pa je, da razume\u0161 dejstva, glede same izgradnje mi\u0161ic, ter se zaveda\u0161, da je vse odvisno od tvojega trenutnega stanja, odlo\u010dnosti in pripravljenosti na spremembe.<\/p>\n

V mo\u0161kem telesu z 12-14% ma\u0161\u010dobe ali v \u017eenskem telesu z 18-21% ma\u0161\u010dobe, izgradnja trebu\u0161nih mi\u0161ic, ne bi smela biti problem – \u010de pa je odstotek ma\u0161\u010dobe v telesu vi\u0161ji od zgoraj navedene koli\u010dine, bo\u0161 pa moral trenirati dlje \u010dasa za dosego istega cilja. Ni va\u017eno, kako hitro si \u017eeli\u0161 trebu\u0161nih mi\u0161ic, predstavljamo ti proces – korak za korakom, kateremu lahko sledi prav vsak, ki ima dovolj volje in \u017eelje po definiranih trebu\u0161nih mi\u0161icah.<\/p>\n

 <\/p>\n

\u00ad<\/p>\n

\u00ad<\/p>\n

KORAK 1: Osredoto\u010di se na cilj in se posveti na\u010drtu<\/strong><\/h4>\n

To se morda res sli\u0161i sme\u0161no, vendar se osredoto\u010di na cilj in svojo pozornost usmeri na izgradnjo mi\u0161ic v \u010dim kraj\u0161em \u010dasu. Pomaga\u0161 si lahko tako, da svoj cilj nekam zapi\u0161e\u0161 z VELIKIMI \u010drkami, zaradi \u010desar bo\u0161 la\u017eje ostal osredoto\u010den na svoj cilj. Hkrati pa se bo\u0161 la\u017eje uprl tudi vsem distrakcijam in \u017eeljam, ki bi te lahko ovirale na poti do zastavljenega cilja.<\/p>\n

\u00ad<\/p>\n

 <\/p>\n

\u00ad<\/p>\n

KORAK 2: Spremeni in o\u010disti svoj na\u010din prehranjevanja<\/strong><\/h4>\n

Si \u017ee kdaj sli\u0161al rek: \u00bbTrebu\u0161ne mi\u0161ice nastajajo v kuhinji?\u00ab<\/p>\n

\u010ce torej res \u017eeli\u0161 pridobiti trebu\u0161ne mi\u0161ice v najkraj\u0161em mo\u017enem \u010dasu, je prav pravilna prehrana klju\u010d do tvojega uspeha. \u010ce o\u010disti\u0161 svojo prehrano, bodo ma\u0161\u010dobe v telesu z lahkoto izginjale, ter za sabo pu\u0161\u010dale vitko in zdravo telo, za katerim se bodo obra\u010dale glave!<\/p>\n

Da bi lahko spremenil svoj pogled na na\u010din prehranjevanja, bi se moral osredoto\u010diti na to, kaj prehrana pravzaprav je, da pa se ne spu\u0161\u010da\u0161 v razloge kako in zakaj, pa naj ti predstavimo kaj to\u010dno mora\u0161 storiti.<\/p>\n

Jej 5-6 manj\u0161ih obrokov na dan, na vsake 2,5 – 3,5 ure. Ne \u010dakaj ve\u010d kot 3,5 ure, saj to upo\u010dasnjuje metabolizem tvojega telesa, kar pomeni da telo za\u010dne ma\u0161\u010dobe shranjevati, namesto da bi jih porabljalo. Vsak obrok naj vsebuje beljakovine, dva obroka dnevno pa naj vsebujeta ogljikove hidrate, bogate z vlakninami, katerih glikemi\u010dni indeks pa ne presega 50 za posamezen obrok. Jej tudi ore\u0161\u010dke, kot so mandlji ali orehi, vendar le pest! Ore\u0161\u010dki so polni zdravih ma\u0161\u010dob, ki pripomorejo pri samem procesu izgorevanja.<\/em>\u00a0Prav tako pa se izogibaj sladkorjem, ter pij veliko vode!<\/em><\/p>\n

Te spremembe pri prehranjevanju predstavljajo pribli\u017eno 80% napora pri doseganju cilja in pridobivanju ter gradnji trebu\u0161nih mi\u0161ic.<\/p>\n

\u00ad<\/p>\n

 <\/p>\n

\u00ad<\/p>\n

KORAK 3: Vaje za izgradnjo trebu\u0161nih mi\u0161ic<\/strong><\/h4>\n

Naj te ne skrbi pridobivanje te\u017ee, saj se to zgodi le v primeru, \u010de v telo vnese\u0161\u00a0ve\u010d kalorij, kot pa jih tvoje telo porablja.<\/p>\n

Izgradnja trebu\u0161nih mi\u0161ic v roku 30 dni, bo od tebe zahtevala osredoto\u010denost na gradnjo \u010dim vi\u0161je mi\u0161i\u010dne mase v \u010dim kraj\u0161em roku \u2013 to velja za vse, ki imajo visok odstotek telesne ma\u0161\u010dobe. Z osredoto\u010denostjo na gradnjo mi\u0161i\u010dne mase, si bo tvoje telo ves \u010das prizadevalo za ohranitev \u017ee obstoje\u010de mi\u0161i\u010dne mase, kar pa bo posledi\u010dno privedlo do kurjenja ve\u010d kalorij, z namenom da bi telo nadomestilo energijo, ki se porablja pri obnovitvi po\u0161kodovanih mi\u0161ic po treningu. Temu pa je tako, ker si telo ves \u010das prizadeva k ohranitvi enake ravni mi\u0161i\u010dne mase, kot jo \u017ee ima\u0161.<\/p>\n

Kaj to pomeni? Poraba kalorij je tako precej vi\u0161ja od vnosa kalorij, kar pa posledi\u010dno vodi k izgubi ma\u0161\u010dobe.<\/p>\n

Da se bo\u0161 la\u017eje osredoto\u010dil in OSTAL osredoto\u010den na izgradnjo mi\u0161ic, mora\u0161 izbrati tak\u0161ne vaje, ki vklju\u010dujejo vse glavne skupine mi\u0161ic v telesu, te pa so : hrbet, noge ter prsa. Pri izvajanju tak\u0161ne vrste vaj, tvoje telo uporablja ve\u010d manj\u0161ih mi\u0161ic za stabilnost in mo\u010d, kar pa pomeni, da trenira\u0161 ve\u010d mi\u0161i\u010dnih skupin hkrati in to le z eno vajo.<\/p>\n

Priporo\u010dljive vaje so:<\/h5>\n
    \n
  • Po\u010depi<\/li>\n
  • Skleci<\/li>\n
  • Vse vrste vzdigov (pull-ups)<\/li>\n
  • Veslanje<\/li>\n
  • Deadlift<\/li>\n
  • Razli\u010dni dvigi z ute\u017emi<\/li>\n
  • Plank<\/li>\n<\/ul>\n

    To je to! Zdaj pozna\u0161 osnovne temelje za izgradnjo trebu\u0161nih mi\u0161ic v najkraj\u0161em mo\u017enem \u010dasu. Pa veselo na delo!<\/p>\n","protected":false},"excerpt":{"rendered":"

    \u010ce se trudi\u0161 dose\u010di popolne trebu\u0161ne mi\u0161ice v manj kot 30 dneh, ima\u0161 pa res zelo bujno domi\u0161ljijo! No, saj se samo hecamo! Pomembno pri izgradnji trebu\u0161nih mi\u0161ic, ne glede na zastavljen \u010das, pa je, da razume\u0161 dejstva, glede same izgradnje mi\u0161ic, ter se zaveda\u0161, da je vse odvisno od tvojega trenutnega stanja, odlo\u010dnosti in […]<\/p>\n","protected":false},"author":3,"featured_media":50088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967],"tags":[],"class_list":["post-50087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening"],"acf":[],"yoast_head":"\nV 30 DNEH DO TREBU\u0160NIH MI\u0160IC - 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\/v-30-dneh-do-trebusnih-misic1\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V 30 DNEH DO TREBU\u0160NIH MI\u0160IC - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce se trudi\u0161 dose\u010di popolne trebu\u0161ne mi\u0161ice v manj kot 30 dneh, ima\u0161 pa res zelo bujno domi\u0161ljijo! No, saj se samo hecamo! Pomembno pri izgradnji trebu\u0161nih mi\u0161ic, ne glede na zastavljen \u010das, pa je, da razume\u0161 dejstva, glede same izgradnje mi\u0161ic, ter se zaveda\u0161, da je vse odvisno od tvojega trenutnega stanja, odlo\u010dnosti in […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/\" \/>\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=\"2016-01-17T16:20:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:34:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/01\/27739067_m.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"907\" \/>\n\t<meta property=\"og:image:height\" content=\"528\" \/>\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=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"V 30 DNEH DO TREBU\u0160NIH MI\u0160IC\",\"datePublished\":\"2016-01-17T16:20:30+00:00\",\"dateModified\":\"2023-10-06T16:34:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/\"},\"wordCount\":763,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Huj\u0161anje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/\",\"url\":\"https:\/\/building-body.com\/sl\/v-30-dneh-do-trebusnih-misic1\/\",\"name\":\"V 30 DNEH DO TREBU\u0160NIH MI\u0160IC - 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Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. 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