{"id":52217,"date":"2016-11-24T14:44:44","date_gmt":"2016-11-24T13:44:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-do-lepo-oblikovanih-trebusnih-misic-i-del\/"},"modified":"2023-10-06T16:37:21","modified_gmt":"2023-10-06T16:37:21","slug":"kako-do-lepo-oblikovanih-trebusnih-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/","title":{"rendered":"KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? I.del"},"content":{"rendered":"<h5>Veliko posameznikov, predvsem za\u010detniki, delajo napake s tem ko najprej drasti\u010dno zni\u017eajo dnevni kalori\u010dni vnos in za\u010dnejo pretiravati s kardio treningom.<\/h5>\n<p>Ker te tak\u0161en pristop iz\u010drpa dokaj hitro, veliko posameznikov obupa.<\/p>\n<p>Da ne bo\u0161 delal podobnih napak, ti bom dal nekaj pomembnih napotkov, ki jih je pametno upo\u0161tevati.<\/p>\n<p>Naj za\u010dnem s tem, kaj so <strong>najpomembnej\u0161i dejavniki za lepo oblikovane trebu\u0161ne mi\u0161ice<\/strong>\u2026<\/p>\n<h4>Kot prvo, obvezno na\u010drtuj svoj trening program.<\/h4>\n<p>Pri kardiu, torej aerobni vadbi, za\u010dni z le 20 minutnim treningom. Izvajaj ga ob dnevih, ko nima\u0161 treninga z <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\">ute\u017emi<\/a>. \u010ce ti \u010das ne dopu\u0161\u010da, naredi kardio trening po treningu z <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\">ute\u017emi.<\/a><\/p>\n<p><strong>Kolikokrat naj ga izvaja\u0161?<\/strong> 3-5 x tedensko, poteka naj v visoko intenzivnih intervalih, kjer izvaja\u0161 10 sekundne \u0161printe, ki jim sledi 10 sekundna hitra hoja.<\/p>\n<h4>Na vsaka dva tedna dodaj aerobni vadbi dodatnih 10 minut.<\/h4>\n<p>Kar se ti\u010de prehranjevanja, za\u010dni z obi\u010dajnim jedilnikom, na pribli\u017eno dva tedna pa zni\u017euj vnos za 150 kalorij, ve\u010dinoma v<a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\"> ogljikovih hidratih<\/a> in <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/omega-3-in-mascobe\">ma\u0161\u010dobah<\/a>, vnos <a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\">beljakovin<\/a> naj ostaja podobno visok kot na za\u010detku.<\/p>\n<p>Po osmih tednih bo tvoj dnevni kalori\u010dni vnos \u017ee tako nizek, ter kardio trening tako dolg, da bo potrebno obrniti proces. Jedilniku za\u010dni dodajati po 100 kalorij na teden, kardio trening pa zmanj\u0161uj za 5 minut tedensko.<\/p>\n<p>Zaradi kalori\u010dnega deficita in ker bo tvoje telo zadr\u017eevalo vodo, na trenutke ne bo\u0161 izgledal najbolje in bo\u0161 mislili, da nisi ni\u010d napredoval. Ravno zaradi tega razloga se ponovno pove\u010da dnevni vnos kalorij ter zmanj\u0161a koli\u010dina kardio treninga.<\/p>\n<p>In \u0161e najpomembnej\u0161e, ne pozabi slediti svojemu napredku. Na za\u010detku se stehtaj, naredi \u00bbselfie\u00ab in izmeri svoj obseg (npr. okoli pasu).<\/p>\n<p>Tako da tudi \u010de se \u0161tevilka na tehtnici ne bo spremenila, ima\u0161 ostale ozna\u010devalce, ki bodo bele\u017eili tvoj napredek med preobrazbo.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-23988\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/11\/6-pack-projekt_izklesane-trebu-ne-mi-ice_oblikovanje-trebu-nih-mi-ic_nejc-logar-fitnes.jpg\" alt=\"6-pack-projekt_izklesane-trebusne-misice_oblikovanje-trebusnih-misic_nejc-logar-fitnes\" width=\"611\" height=\"471\" \/><\/p>\n<h4>\nPotrebuje\u0161 ve\u010d informacij glede prehranjevanja?<\/h4>\n<p>To da mora\u0161 zmanj\u0161ati ali odpraviti sladkor iz prehrane, \u010de \u017eelite imeti lepo oblikovane trebu\u0161njake verjetno \u017ee ve\u0161.<\/p>\n<p><strong>Ampak zakaj?<\/strong><\/p>\n<p>Ustavi se namre\u010d sposobnost, da se sprosti nakopi\u010dena ma\u0161\u010doba, ki je namenjena za energijo. Telo lahko predela le 3-6 gramov enostavnih ogljikovih hidratov naenkrat (ena \u017eli\u010dka sladkorja). Sladkor se nahaja v vseh mle\u010dnih izdelkih (laktoza), sadju (fruktoza), sladkarijah (rafiniran sladkor) ter tudi alkoholu.<\/p>\n<p>\u010ce torej kljub velikim naporom v telovadnici \u0161e vedno nisi ni\u010d bli\u017eje lepo oblikovanim trebu\u0161nim mi\u0161icam, pojdi najprej v kuhinjo in poglej kaj se nahaja v njej!<\/p>\n<p>\u010ce bo\u0161 na\u0161el razne kosmi\u010de, jogurt, mleko, pomaran\u010dni sok itd. si \u017ee prekora\u010dili tistih 3-6 gramov enostavnih ogljikovih hidratov, ki so bili omenjeni pred tem.<\/p>\n<h4>\nKaj pa naj sploh jem?!<\/h4>\n<p><strong>Viri beljakovin<\/strong>\u2026pi\u0161\u010dan\u010dja in puranja prsa, ribe, jaj\u010dni beljaki.<\/p>\n<p><strong>Viri ma\u0161\u010dob<\/strong>\u2026ribe, <a href=\"https:\/\/polleosport.si\/biokoticek\/oresckovi-plodovi\">ore\u0161\u010dki<\/a>, avokado in olivno olje.<\/p>\n<p><strong>Viri ogljikovih hidratov<\/strong>\u2026polnozrnata \u017eivila, je\u010dmen, proso, rjavi <a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/protein-rice-14-50g\">ri\u017e<\/a>, <a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/ovseni-kosmici-500-g-bivita\">ovseni kosmi\u010di<\/a> ter mlad krompir.<\/p>\n<p>Ne pozabi pa tudi na \u017eivila, ki poleg <strong>ogljikovih hidratov vsebujejo tudi vlaknine<\/strong>. Na seznamu naj bo stro\u010dji fi\u017eol, belu\u0161i, cveta\u010da, brokoli, \u0161pina\u010da, zelje, arti\u010doke, ohrovt, rukola, paprika, bu\u010dke, gobe in jaj\u010devci.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Prehranjuj se u\u010dinkovito, naredi rezultat<\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Veliko posameznikov, predvsem za\u010detniki, delajo napake s tem ko najprej drasti\u010dno zni\u017eajo dnevni kalori\u010dni vnos in za\u010dnejo pretiravati s kardio treningom. Ker te tak\u0161en pristop iz\u010drpa dokaj hitro, veliko posameznikov obupa. Da ne bo\u0161 delal podobnih napak, ti bom dal nekaj pomembnih napotkov, ki jih je pametno upo\u0161tevati. Naj za\u010dnem s tem, kaj so najpomembnej\u0161i [&hellip;]<\/p>\n","protected":false},"author":152,"featured_media":52218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-52217","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>KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? 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\/kako-do-lepo-oblikovanih-trebusnih-misic\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? I.del - Building Body\" \/>\n<meta property=\"og:description\" content=\"Veliko posameznikov, predvsem za\u010detniki, delajo napake s tem ko najprej drasti\u010dno zni\u017eajo dnevni kalori\u010dni vnos in za\u010dnejo pretiravati s kardio treningom. Ker te tak\u0161en pristop iz\u010drpa dokaj hitro, veliko posameznikov obupa. Da ne bo\u0161 delal podobnih napak, ti bom dal nekaj pomembnih napotkov, ki jih je pametno upo\u0161tevati. Naj za\u010dnem s tem, kaj so najpomembnej\u0161i [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/\" \/>\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\/nejclogarfitnes\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-24T13:44:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:37:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/11\/fitness-863081_1280.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=\"Nejc Logar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nejc Logar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/\"},\"author\":{\"name\":\"Nejc Logar\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/ff33b9e84bcb37c244015d6adf219b11\"},\"headline\":\"KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? 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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\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? 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Naj za\u010dnem s tem, kaj so najpomembnej\u0161i [&hellip;]","og_url":"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/","og_site_name":"Building Body","article_publisher":"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/","article_author":"https:\/\/www.facebook.com\/nejclogarfitnes","article_published_time":"2016-11-24T13:44:44+00:00","article_modified_time":"2023-10-06T16:37:21+00:00","og_image":[{"width":940,"height":500,"url":"https:\/\/building-body.com\/wp-content\/uploads\/2016\/11\/fitness-863081_1280.jpg","type":"image\/jpeg"}],"author":"Nejc Logar","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Nejc Logar","Est. reading time":"3 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/#article","isPartOf":{"@id":"https:\/\/building-body.com\/sl\/kako-do-lepo-oblikovanih-trebusnih-misic\/"},"author":{"name":"Nejc Logar","@id":"https:\/\/building-body.com\/sl\/#\/schema\/person\/ff33b9e84bcb37c244015d6adf219b11"},"headline":"KAKO DO LEPO OBLIKOVANIH TREBU\u0160NIH MI\u0160IC? 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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. 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