{"id":50576,"date":"2016-04-29T10:49:52","date_gmt":"2016-04-29T08:49:52","guid":{"rendered":"https:\/\/bb.dwizards.dev\/aerobni-trening-plavanja-topi-odvecne-mascobe\/"},"modified":"2023-10-06T16:35:19","modified_gmt":"2023-10-06T16:35:19","slug":"aerobni-trening-plavanja-topi-odvecne-mascobe","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/aerobni-trening-plavanja-topi-odvecne-mascobe\/","title":{"rendered":"AEROBNI TRENING PLAVANJA TOPI ODVE\u010cNE MA\u0160\u010cOBE"},"content":{"rendered":"<h2>AEROBNI TRENING PLAVANJA<\/h2>\n<p>V kolikor si prebral predhodnje <a href=\"http:\/\/www.buildingbody.si\/plavanje-osnova-za-vse-sporte\/\">\u010dlanke<\/a>, si \u017ee ugotovil kaj je plavanje in da je dihanje prvi in najpomembnej\u0161i element, ki ga mora\u0161 obvladati, da bi lahko za\u010del z bolj konkretnimi treningi.<\/p>\n<p>&nbsp;<\/p>\n<h4>DA BI LA\u017dJE ORGANIZIRAL SVOJE TRENINGE, TI PREDSTAVLJAMO ENO IZMED MO\u017dNOSTI KAKO RAZDELITI OBMO\u010cJA INTENZIVNOSTI TRENINGA<\/h4>\n<ul>\n<li>Obmo\u010dje okrevanja (FS manj\u0161a od 60% max FS) * FS: frekvenca sr\u010dnega utripa<\/li>\n<li>Aerobno obmo\u010dje (FS med 60 in 90% max FS)<\/li>\n<li>Anaerobno obmo\u010dje (FS med 85-90% max FS)<\/li>\n<li>Obmo\u010dje najve\u010dje porabe kisika (FS med 90-95% max FS)<\/li>\n<li>Laktatna toleranca (FS 95-100% max FS)<\/li>\n<li>Hitrost (FS 90-95% max FS)<\/li>\n<\/ul>\n<p>V kolikor si \u0161ele sedaj za\u010del s plavanjem je najbolje, da v skladu s svojimi zmo\u017enostmi za\u010dne\u0161 najprej z aerobnim treningom, dokler ne pride\u0161 do dolo\u010dene stopnje tehnike in mo\u010di, ki jo zahteva drugo obmo\u010dje plavanja.<\/p>\n<p>&nbsp;<\/p>\n<h4>AEROBNI TRENING PORABLJA OGLJIKOVE HIDRATE IN MA\u0160\u010cOBE<\/h4>\n<p>Aerobni trening uporablja aerobne izvore energije (ogljikove hidrate in ma\u0161\u010dobe) za delovanje mi\u0161ic. Aerobni izvori energije, dajo dovolj energije za\u00a0 dolgotrajno telesno aktivnost nizke ali srednje intenzivnosti. Da bi na\u0161e telo za\u010delo porabljati ma\u0161\u010dobe, je potrebno najmanj 12 minut treninga, po 30 minutah od za\u010detka aktivnosti, pa je poraba ma\u0161\u010dob v na\u0161em telesu najve\u010dja.<\/p>\n<p>&nbsp;<\/p>\n<h4>POZITIVNE STVARI AEROBNEGA TRENINGA PLAVANJA SO:<\/h4>\n<ul>\n<li>Krepitev vezi in tetiv<\/li>\n<li>Spodbujanje po\u010dasnih mi\u0161i\u010dnih vlaken<\/li>\n<li>Pove\u010danje koli\u010dine krvi, ki prena\u0161a ve\u010dje koli\u010dine hemoglobina v aktivne mi\u0161ice<\/li>\n<li>Pove\u010danje rezerv glikogena v mi\u0161icah<\/li>\n<li>Pove\u010danje \u0161tevila kapilar, ki obkro\u017eajo in oskrbujejo mi\u0161ice<\/li>\n<li>Krepi srce in izbolj\u0161a u\u010dinkovitost srca, ter zni\u017euje sr\u010dni utrip v \u010dasu po\u010ditka<\/li>\n<li>Izbolj\u0161uje du\u0161evno zdravje in zmanj\u0161uje stres<\/li>\n<li>Pove\u010duje dihalno vzdr\u017eljivost<\/li>\n<\/ul>\n<p>V aerobnem treningu se priporo\u010da predvsem kraul in hrbtna tehnika, med tem ko se delfin in prsna tehnika uporabljata v manj\u0161i meri (le za popestritev)<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22224\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/04\/plivanje.jpg\" alt=\"plivanje\" width=\"940\" height=\"627\" \/><\/h2>\n<h2>PRIMER AEROBNEGA TRENINGA V 1 URI<\/h2>\n<ul>\n<li>\n<h4>500 M<\/h4>\n<\/li>\n<\/ul>\n<p>200 m kraul \u2013 100m hrbtno \u2013 100m kraul (25m z uporabo nog in 25m s celo tehniko) \u2013 100m hrbtno (25m z uporabo nog in 25m uporaba celotne tehnike)<\/p>\n<ul>\n<li>\n<h4>4\u00d7400 M PAUZA 20-30sek MED SERIJAMI<\/h4>\n<\/li>\n<\/ul>\n<p>400m kraul (50m vdih na vsak 3 zamah, 50m vdih na vsak 5zamah, 50m vdih na vsak 2 zamah, 50m vdih na vsak 4zamah)<\/p>\n<p>400m kraul (50m kraul, 25m hrbtno, 25m prsno)<\/p>\n<p>400m kraul (100m kraul-vdih na 3, 100m noge hrbtno)<\/p>\n<p>400m kraul (50m hrbtno, 50m kraul, 50m hrbtno, 50m prsno)<\/p>\n<ul>\n<li>\n<h4>200M PLAVANJE PO \u017dELJI<\/h4>\n<\/li>\n<\/ul>\n<p>Skupna dol\u017eina: 2300m<\/p>\n<p>&nbsp;<\/p>\n<h2>Nekje je treba za\u010deti! Je pa aerobni trening zagotovo korak na vi\u0161jo stopni\u010dko, ko enkrat obvlada\u0161 osnovne tehnike plavanja.<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>AEROBNI TRENING PLAVANJA V kolikor si prebral predhodnje \u010dlanke, si \u017ee ugotovil kaj je plavanje in da je dihanje prvi in najpomembnej\u0161i element, ki ga mora\u0161 obvladati, da bi lahko za\u010del z bolj konkretnimi treningi. &nbsp; DA BI LA\u017dJE ORGANIZIRAL SVOJE TRENINGE, TI PREDSTAVLJAMO ENO IZMED MO\u017dNOSTI KAKO RAZDELITI OBMO\u010cJA INTENZIVNOSTI TRENINGA Obmo\u010dje okrevanja (FS [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":50577,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5977,5981],"tags":[],"class_list":["post-50576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-sl","category-sport-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - 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