{"id":51334,"date":"2016-06-23T11:22:59","date_gmt":"2016-06-23T09:22:59","guid":{"rendered":"https:\/\/bb.dwizards.dev\/hoja-hoja-hoja\/"},"modified":"2023-10-06T16:36:11","modified_gmt":"2023-10-06T16:36:11","slug":"hoja-hoja-hoja","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/","title":{"rendered":"HOJA, HOJA, HOJA!"},"content":{"rendered":"

Ni \u010dasa za \u0161port? Je prenaporno? Ste preutrujeni? Se vam ne ljubi? Nadomestite gibanje s hojo.<\/p>\n

HOJA<\/h4>\n

Hoja je zelo zdrava alternativa teku in aerobni vadbi. \u010ce \u017eelimo izgubiti ve\u010d kalorij, se lahko poslu\u017eujemo hitre hoje, vendar je pomembno, da za\u010dnemo po\u010dasi in po pameti. Na\u0161 organizem ni stroj in ga moramo poslu\u0161ati. \u010ce ste popolni za\u010detnik je najbolje, da za\u010dnete nekje pri pol ure huje, nato podalj\u0161ujete po 15 minut ali pol ure, odvisno od va\u0161e splo\u0161ne fizi\u010dne pripravljenosti. Nekje po enem tednu prakse boste \u017ee vedeli kaj vam bolj ustreza. Nekaterim ustreza hitrej\u0161a hoja in kraj\u0161a razdalja, nekaterim pa malo manj\u0161a intenziteta hoje in dalj\u0161a razdalja. To je va\u0161a odlo\u010ditev, ki jo prilagodite va\u0161im \u017eeljam in ciljem.<\/p>\n

TEKO\u010cINA OB VRO\u010cIH DNEH<\/h4>\n

V poletnih mesecih bodite pozorni na vnos ve\u010djih koli\u010din teko\u010dine. Sama najraje pijem vodo. Za bolj\u0161i okus lahko dodate limono in meto, ki dodatno obogatita okus in dodata\u00a0vitamine. \u010ce imate na voljo druge vrste sadja ga lahko prav tako dodate vodi (maline, jagode, limeta). To je veliko bolj zdrava izbira kakor vode z okusom, ki so na voljo v trgovinah, saj vsebujejo veliko umetnih dodatkov in sladkorja.<\/p>\n

Zdravilni u\u010dinki hoje:<\/strong><\/em><\/h6>\n
    \n
  • S pravilnim dihanjem med hojo se nam izbolj\u0161a kapaciteta plju\u010d<\/li>\n
  • \u010ce imate prehiter sr\u010dni utrip v mirovanju, se vam bo s\u010dasoma umiril, saj srce ni ve\u010d tako obremenjeno<\/li>\n
  • Zni\u017euje krvni tlak<\/li>\n
  • Spro\u0161\u010da napete misli in zmanj\u0161uje tesnobo<\/li>\n
  • Krepi kosti in sklepe<\/li>\n<\/ul>\n

    Prehrana<\/strong><\/h4>\n

    Ker hoja ni tako intenzivna oblika vadbe, bom izpostavila samo par osnovnih stvari. Prva stvar je hidracija<\/strong><\/em>. \u010ce hodimo dlje \u010dasa in v hrib, je \u0161e posebej pomembna. Po naporu zau\u017eijemo obrok z malo ogljikovi hidrati in kombinacijo ma\u0161\u010dob in beljakovin, tako vam bodo tudi mi\u0161ice hvale\u017ene.<\/p>\n

    Primer obroka: pe\u010den pi\u0161\u010dan\u010dji file, ri\u017e in solata<\/em><\/p>\n

    \u010cE STE VELIKO UTRUJENI, POJDITE NA SPREHOD<\/strong><\/h6>\n

    Verjetno se sli\u0161i malo nenavadno, vendar je res. \u010ce ste po napornem dnevu utrujeni, si privo\u0161\u010dite kraj\u0161i po\u010ditek, nato pa se odpravite na sprehod. Tako bodo va\u0161i mo\u017egani v trenutku dobili ve\u010d kisika in boste bolj energi\u010dni. \u010ce hojo prakticirate vsak dan, boste veliko manj utrujeni. Predvsem\u00a0\u010de delate za ra\u010dunalnikom in ve\u010dino dneva presedite, je hoja na sve\u017eem zraku pravi balzam za du\u0161o, hrbtenico in o\u010di. Tako je, zelena barva, ki jo vidite v naravi, deluje zelo pomirjujo\u010de na o\u010di.<\/p>\n

    \u00a0Modri nasveti:<\/em><\/h6>\n
      \n
    1. Po obroku bogatim z OH, se odpravite na sprehod vsaj za 15 minut, tako boste prepre\u010dili previsok dvig krvnega sladkorja in pojav zgage.<\/li>\n
    2. Zjutraj takoj, ko vstanete pojdite na sprehod saj to pozitivno vpliva na mo\u017egane in vas poleg tega dobro prebudi.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      Ni \u010dasa za \u0161port? Je prenaporno? Ste preutrujeni? Se vam ne ljubi? Nadomestite gibanje s hojo. HOJA Hoja je zelo zdrava alternativa teku in aerobni vadbi. \u010ce \u017eelimo izgubiti ve\u010d kalorij, se lahko poslu\u017eujemo hitre hoje, vendar je pomembno, da za\u010dnemo po\u010dasi in po pameti. Na\u0161 organizem ni stroj in ga moramo poslu\u0161ati. \u010ce ste […]<\/p>\n","protected":false},"author":3,"featured_media":51335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963],"tags":[],"class_list":["post-51334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki"],"acf":[],"yoast_head":"\nHOJA, HOJA, HOJA! - 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\/hoja-hoja-hoja\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HOJA, HOJA, HOJA! - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ni \u010dasa za \u0161port? Je prenaporno? Ste preutrujeni? Se vam ne ljubi? Nadomestite gibanje s hojo. HOJA Hoja je zelo zdrava alternativa teku in aerobni vadbi. \u010ce \u017eelimo izgubiti ve\u010d kalorij, se lahko poslu\u017eujemo hitre hoje, vendar je pomembno, da za\u010dnemo po\u010dasi in po pameti. Na\u0161 organizem ni stroj in ga moramo poslu\u0161ati. \u010ce ste […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/\" \/>\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=\"2016-06-23T09:22:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:36:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/06\/35566550_xl.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\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=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"HOJA, HOJA, HOJA!\",\"datePublished\":\"2016-06-23T09:22:59+00:00\",\"dateModified\":\"2023-10-06T16:36:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/\"},\"wordCount\":477,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"DODATKI\",\"Zdravje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/\",\"url\":\"https:\/\/building-body.com\/sl\/hoja-hoja-hoja\/\",\"name\":\"HOJA, HOJA, HOJA! 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