{"id":54574,"date":"2017-05-19T10:58:52","date_gmt":"2017-05-19T08:58:52","guid":{"rendered":"https:\/\/bb.dwizards.dev\/21-dnevni-get-fit-izziv-patricie-pangersic-dan-3\/"},"modified":"2023-10-06T16:40:45","modified_gmt":"2023-10-06T16:40:45","slug":"21-dnevni-izziv-pp-dan-3","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/21-dnevni-izziv-pp-dan-3\/","title":{"rendered":"21 DNEVNI GET FIT IZZIV PATRICIE PANGERSIC &#8211; dan 3"},"content":{"rendered":"<h4>3. DAN IZZIVA<\/h4>\n<p>Kot sem \u017ee zapisala v prej\u0161njem \u010dlanku, trening danes naredite glede na va\u0161e zmo\u017enosti (voljo, energijo in \u010das).<br \/>\n<strong>V vsakem primeru pa ne spreglej dana\u0161njega nasveta (na koncu objave). <\/strong><br \/>\nVsako vajo izvaja\u0161 30 sekund, naredi\u0161 vse 4 vaje, eno za drugo s \u010dim kraj\u0161o vmesno pavzo. Nato pa sledi malce dalj\u0161a pavza (pribli\u017eno 2 minuti). Tak\u0161en cikel ponovi\u0161 vsaj 3-krat!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26730\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/05\/18341831_464856460526983_7608771761156929722_n-1.jpg\" alt=\"18341831_464856460526983_7608771761156929722_n\" width=\"450\" height=\"419\" \/><\/p>\n<h4><strong>Nekaj napotkov za izvedbo posamezne vaje:<\/strong><\/h4>\n<p><strong>1. VAJA<\/strong> &#8211; klasi\u010dni trebu\u0161njaki: roke ima\u0161 lahko za glavo ali pa jih iztegne\u0161 med kolena. Dvigne\u0161 zgornji del telesa, tako da stisne\u0161 trebu\u0161ne mi\u0161ice in ko si na pol poti, polo\u017eaj zadr\u017ei\u0161 kak\u0161no sekundo. Nato se vrne\u0161 v za\u010detni polo\u017eaj.<br \/>\n<strong>2. VAJA<\/strong> &#8211; &#8216;stri\u017eenje&#8217; z nogami: lezi na hrbet in spodnji del hrbta pritisni tesno ob podlago. Roke ima\u0161 ob telesu oz.rahlo pod njim. Noge dvigne\u0161 od podlage in z njimi &#8216;stri\u017ee\u0161&#8217;.<br \/>\n<strong>3. VAJA<\/strong> &#8211; spu\u0161\u010danje nog na stran: ta vaja bo \u0161e posebej obremenila stranske trebu\u0161ne mi\u0161ice. Lezi na podlago, roko pa iztegni kot ka\u017ee slika. Noge izmeni\u010dmo spu\u0161\u010da\u0161 na stran, pri tem pa pazi\u0161, da se s stranskim delom stopal ne dotika\u0161 tal.<br \/>\n<strong>4. VAJA<\/strong> &#8211; \u010de si za\u010detnica, ti bolj priporo\u010dam poenostavljeno izvedbo planka oz.deske (kot prikazuje slika); od nje bo\u0161 imela ve\u010d koristi kot pa od narobe izvedenega obi\u010dajnega &#8216;<a href=\"http:\/\/www.buildingbody.si\/plank-vsak-dan\/\">planka<\/a>&#8216;. Kolena spusti\u0161 na tla, komolci so vzporedno z rameni, trup je v ravni liniji.<br \/>\nVse ostale, ki pa menite, da zmorete, lahko naredite kar klasi\u010dno &#8216;desko&#8217;.<\/p>\n<h4>NASVET:<\/h4>\n<p>Pri izgubi ma\u0161\u010dobe na trebuhu ima \u0161e posebej velik vpliv ustrezna prehrana <strong>&#8211; 80% prehrana, 20% vadba.<\/strong><\/p>\n<p>Zato je zelo pomembno, kaj vna\u0161a\u0161 v svoje telo &#8230; poskusi upo\u0161tevati spodnje nasvete:<\/p>\n<ul>\n<li><strong>Pij veliko teko\u010dine<\/strong> (vodo, zeleni \u010daj, nesladkan \u010daj &#8230;).<\/li>\n<li><strong>V svojo prehrano vklju\u010di:<\/strong><br \/>\n&#8211; <a href=\"https:\/\/polleosport.si\/beljakovine\/whey-beljakovine\">Beljakovine<\/a>: jajca, meso, skuta, perutnina &#8230;<br \/>\n&#8211; <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\">Ogljikove hidrate<\/a>: <a href=\"https:\/\/polleosport.si\/akcije\/akcijska-ponudba\/ovseni-kosmici-numbers-3-1-gratis\/\">ovsene kosmi\u010de<\/a>, rjavi ri\u017e, kvinojo, polnozrnate testenine &#8230;<br \/>\n&#8211; Ne izogibaj se <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/omega-3-in-mascobe\">ma\u0161\u010dobam<\/a>, le u\u017eivaj prave: olivno olje, <a href=\"https:\/\/polleosport.si\/biokoticek\/maslo-in-prigrizki\/maslo-indijskih-ore-kov-1000-g\/\">ore\u0161\u010dki<\/a> &#8230;<br \/>\n&#8211; <a href=\"http:\/\/www.buildingbody.si\/resnica-o-sadju-in-sladkorju\/\">Sadje<\/a>: jagodi\u010devje, ananas, pomaran\u010de, jabolka &#8230;<br \/>\n&#8211; Zelenjavo: \u0161pina\u010da, brokoli, ohrovt, zelje &#8230;<\/li>\n<li>Pazi na zmernost &#8230;<br \/>\n&#8211; Poskusi se \u010dim bolj izogibati <a href=\"http:\/\/www.buildingbody.si\/s-treningom-proti-stresu\/\">stresu<\/a>.<br \/>\n&#8211; Svojemu telesu privo\u0161\u010di <a href=\"http:\/\/www.buildingbody.si\/11-nasvetov-za-boljsi-spanec\/\">dovolj spanca<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>3. DAN IZZIVA Kot sem \u017ee zapisala v prej\u0161njem \u010dlanku, trening danes naredite glede na va\u0161e zmo\u017enosti (voljo, energijo in \u010das). V vsakem primeru pa ne spreglej dana\u0161njega nasveta (na koncu objave). Vsako vajo izvaja\u0161 30 sekund, naredi\u0161 vse 4 vaje, eno za drugo s \u010dim kraj\u0161o vmesno pavzo. Nato pa sledi malce dalj\u0161a pavza [&hellip;]<\/p>\n","protected":false},"author":156,"featured_media":54575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5969],"tags":[],"class_list":["post-54574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21 DNEVNI GET FIT IZZIV PATRICIE PANGERSIC - dan 3 - 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\/21-dnevni-izziv-pp-dan-3\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21 DNEVNI GET FIT IZZIV PATRICIE PANGERSIC - dan 3 - Building Body\" \/>\n<meta property=\"og:description\" content=\"3. DAN IZZIVA Kot sem \u017ee zapisala v prej\u0161njem \u010dlanku, trening danes naredite glede na va\u0161e zmo\u017enosti (voljo, energijo in \u010das). V vsakem primeru pa ne spreglej dana\u0161njega nasveta (na koncu objave). Vsako vajo izvaja\u0161 30 sekund, naredi\u0161 vse 4 vaje, eno za drugo s \u010dim kraj\u0161o vmesno pavzo. Nato pa sledi malce dalj\u0161a pavza [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/21-dnevni-izziv-pp-dan-3\/\" \/>\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\/Patricia-Pangersic-120130734999559\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-19T08:58:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:40:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/05\/45175361_ml.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=\"Patricia Panger\u0161i\u010d\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Patricia Panger\u0161i\u010d\" \/>\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\/21-dnevni-izziv-pp-dan-3\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/21-dnevni-izziv-pp-dan-3\/\"},\"author\":{\"name\":\"Patricia Panger\u0161i\u010d\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/137d154ebc1479b7f8d1693cb1a8d146\"},\"headline\":\"21 DNEVNI GET FIT IZZIV PATRICIE PANGERSIC &#8211; 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