{"id":52184,"date":"2016-11-23T14:10:02","date_gmt":"2016-11-23T13:10:02","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ne-uspem-povecati-misicne-mase-i-del\/"},"modified":"2023-10-06T16:37:19","modified_gmt":"2023-10-06T16:37:19","slug":"ne-uspem-povecati-misicne-mase","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/ne-uspem-povecati-misicne-mase\/","title":{"rendered":"NE USPEM POVE\u010cATI MI\u0160I\u010cNE MASE I. del"},"content":{"rendered":"<h4>Kaj delam narobe?<\/h4>\n<h5>\u00ad<\/h5>\n<p>&nbsp;<\/p>\n<h4>1. Premalo je\u0161<\/h4>\n<p>Recimo, da gradi\u0161 hi\u0161o. Ima\u0161 pripravljen na\u010drt za gradnjo, delavce, vendar nima\u0161 materiala. To je tako, kot \u010de ima\u0161 trening na\u010drt, telovadnico kjer trenira\u0161, vendar nima\u0161 na voljo prehrane. V prvem primeru ne bo\u0161 uspel zgraditi hi\u0161e, v drugem pa ne mi\u0161i\u010dne mase. Mi\u0161ice potrebujejo pravilno razmerje hranil za rast. Pravilno razmerje <a href=\"https:\/\/polleosport.si\/beljakovine\">beljakovin<\/a>, <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\">ogljikovih hidratov <\/a>in <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/omega-3-in-mascobe\">ma\u0161\u010dob<\/a>. \u010ce bo\u0161 premalo jedel, tvoje telo ne bo moglo uporabiti kalorij za popravilo in rast mi\u0161i\u010dnega tkiva.<\/p>\n<h4>2. Ne trenira\u0161 dovolj intenzivno<\/h4>\n<p>Veliko posameznikov misli, da je dovolj \u017ee samo reden trening, vendar pa temu ni tako. \u010ce ne bo\u0161 treniral maksimalno intenzivno, tvoje mi\u0161ice ne bodo ve\u010dje in mo\u010dnej\u0161e. Telo mora\u0161 spodbuditi preko normalne zmogljivosti.<\/p>\n<h4>3. Premalo \u010dasa nameni\u0161 po\u010ditku in spancu<\/h4>\n<p>Kar dela\u0161 na treningu, spodbudi tvoje mi\u0161ice, da za\u010dnejo rasti.Vendar pa se sprememba za\u010dne \u0161ele ko po\u010diva\u0161 in spi\u0161. Hormon, ki je odgovoren zato, je rastni hormon, katerega nivo je najvi\u0161ji takrat ko spimo.<\/p>\n<h4>4. Nisi dovolj dosleden<\/h4>\n<p>Veliko fantov trdo gara na treningu, vendar potem zapravijo ves trud z nepravilno prehrano ali premalo po\u010ditka. \u010ce \u017eeli\u0161 maksimalni rezultat, bodi dosleden tako pri treningu, kot tudi pri prehranjevanju in po\u010ditku.<\/p>\n<h4>5. Izvaja\u0161 preve\u010d kardia (aerobna vadba)<\/h4>\n<p>\u010ce ima\u0161 \u017ee tako te\u017eave z u\u017eivanjem zadostne koli\u010dine hrane in potem \u0161e prekomerno izvaja\u0161 kardio vadbo, bo\u0161 zelo te\u017eko naredil kak\u0161en vidnej\u0161i rezultat. Kardio vadbo zmanj\u0161aj na minimum, vendar naj bo takrat maksimalno intenzivena.<\/p>\n<h4>6. Preve\u010d se zana\u0161a\u0161 na dodatke k prehrani<\/h4>\n<p>Najve\u010dja napaka, ki jo delajo predvsem za\u010detniki, je da se preve\u010d zana\u0161ajo na dodatke k prehrani. Dodatki ne bodo naredili rezultata namesto tebe, zato daj prednost treningu, prehranjevanju in po\u010ditku. \u0160ele ko ima\u0161 urejena omenjena podro\u010dja, dodaj procesu pridobivanja mi\u0161i\u010dne mase tudi dodatke kot so <a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\">beljakovinski napitek<\/a>, <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/kreatini\">kreatin<\/a>, <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/aminokisline\">aminokisline<\/a> itd.<\/p>\n<h4>Kak\u0161en naj bo tvoj trening?<\/h4>\n<p>Tvoj na\u010din treninga bo vplival na kon\u010dni rezultat. Pove\u010daj te\u017eo bremen, ki jih dviguje\u0161, zmanj\u0161aj \u0161tevilo ponovitev (dvigov) in serij, ki jih izvaja\u0161 ter si privo\u0161\u010di malenkost dalj\u0161i po\u010ditek med serijami. Vklju\u010di naslednje to\u010dke v svoj trening program in izbolj\u0161aj svoj rezultat.<\/p>\n<ul>\n<li>Trening naj temelji okoli kompleksnih vaj kot so po\u010depi, mrtvi dvig, potisk s prsi, dvig droga nad glavo, dviga trupa na drogu itd.<\/li>\n<li>Ne treniraj ve\u010d kot \u0161tirikrat tedensko, v nasprotnem primeru bo\u0161 porabili ve\u010d kalorij, ki jih med pridobivanjem mi\u0161i\u010dne mase \u0161e kako potrebuje\u0161. Trening kon\u010daj najkasneje v roku ene ure.<\/li>\n<li>Dviguj te\u017eja bremena kot do sedaj in izvajaj 6-8 ponovitev. U\u010dinkovit pristop za pove\u010danje rasti mi\u0161ic je tudi ve\u010dja mo\u010d. Izogibaj se ve\u010djemu \u0161tevilu ponovitev, razen med ogrevanjem.<\/li>\n<li>Izolacijskim vajam nameni ve\u010d pozornosti le pri manj\u0161ih mi\u0161i\u010dnih skupinah kot so roke ali trebu\u0161ne mi\u0161ice. Ve\u010dje mi\u0161i\u010dne skupine naj ostanejo osredoto\u010dene na kompleksna gibanja.<\/li>\n<li>Kardio vadbo izvajaj zmerno in ne ve\u010d kot 2-3 krat tedensko po 20-30 minut.<\/li>\n<\/ul>\n<p><strong> Najbolj\u0161e vaje za pridobivanje mi\u0161i\u010dne mase<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/8VBSk37zF7U\" width=\"940\" height=\"500\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h4>Bodi u\u010dinkovit, naredi rezultat<\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Kaj delam narobe? \u00ad &nbsp; 1. Premalo je\u0161 Recimo, da gradi\u0161 hi\u0161o. Ima\u0161 pripravljen na\u010drt za gradnjo, delavce, vendar nima\u0161 materiala. To je tako, kot \u010de ima\u0161 trening na\u010drt, telovadnico kjer trenira\u0161, vendar nima\u0161 na voljo prehrane. V prvem primeru ne bo\u0161 uspel zgraditi hi\u0161e, v drugem pa ne mi\u0161i\u010dne mase. Mi\u0161ice potrebujejo pravilno razmerje [&hellip;]<\/p>\n","protected":false},"author":152,"featured_media":52185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-52184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>NE USPEM POVE\u010cATI MI\u0160I\u010cNE MASE I. del - 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\/ne-uspem-povecati-misicne-mase\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NE USPEM POVE\u010cATI MI\u0160I\u010cNE MASE I. del - Building Body\" \/>\n<meta property=\"og:description\" content=\"Kaj delam narobe? \u00ad &nbsp; 1. Premalo je\u0161 Recimo, da gradi\u0161 hi\u0161o. Ima\u0161 pripravljen na\u010drt za gradnjo, delavce, vendar nima\u0161 materiala. To je tako, kot \u010de ima\u0161 trening na\u010drt, telovadnico kjer trenira\u0161, vendar nima\u0161 na voljo prehrane. V prvem primeru ne bo\u0161 uspel zgraditi hi\u0161e, v drugem pa ne mi\u0161i\u010dne mase. 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Celo \u017eivljenje se \u017ee ukvarja s \u0161portom, pred skoraj desetimi leti pa je za\u010del ve\u010d pozornosti namenjati dvigovanju ute\u017ei, ter pravilnemu prehranjevanju. Poleg lastnega rezultata, je na poti do pove\u010danja mi\u0161i\u010dne mase in definicije telesa v zadnjih letih pomagal kar lepemu \u0161tevilu ljudi, ki so se odlo\u010dili za konkretno spremembo in vestno upo\u0161tevali nasvete. Poleg strokovne izobrazbe s podro\u010dja nutricionizma in izku\u0161enj s sestavo obrokov, jedilnikov ter trening programov, si je v zadnjih letih na spletu ustvaril avtoriteto na podro\u010dju preobrazbe telesa.","sameAs":["http:\/\/www.tvojfitnesizziv.net\/","https:\/\/www.facebook.com\/nejclogarfitnes"],"url":"https:\/\/building-body.com\/sl\/author\/nejc-logar\/"}]}},"_links":{"self":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/52184","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/users\/152"}],"replies":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/comments?post=52184"}],"version-history":[{"count":1,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/52184\/revisions"}],"predecessor-version":[{"id":52188,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/52184\/revisions\/52188"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/media\/52185"}],"wp:attachment":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/media?parent=52184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/categories?post=52184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/tags?post=52184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}