{"id":56367,"date":"2017-10-23T10:58:33","date_gmt":"2017-10-23T08:58:33","guid":{"rendered":"https:\/\/bb.dwizards.dev\/bodi-sam-svoj-osebni-trener\/"},"modified":"2023-10-06T16:43:19","modified_gmt":"2023-10-06T16:43:19","slug":"bodi-sam-svoj-osebni-trener","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/","title":{"rendered":"BODI SAM SVOJ OSEBNI TRENER"},"content":{"rendered":"<p style=\"text-align: justify;\">Danes je popularno, da si ljudje najamejo osebnega trenerja. Nekateri zato, ker sami nimajo dovolj znanja in se nikoli niso preve\u010d ukvarjali s \u0161portom&#8230; in za take posameznike je popolnoma pravilna odlo\u010ditev, da si najamejo trenerja, da jih nau\u010di pravilne vadbe. Tisti, ki pa \u017ee imajo nekaj izku\u0161enj in so sami redno telesno aktivni, pa si trenerja pogosto najamejo zato, ker se jim zdi, da sami ve\u010d ne morejo narediti nobenega napredka. Ste se tudi sami zna\u0161li v tej skupini? Pridno trenirate 3 do 5\u00d7 na teden, vsako drugo jutro opravite \u0161e kardio, prehrana urejena &#8220;v nulo&#8221;, napredka pa od nikoder?<\/p>\n<h4 style=\"text-align: justify;\">Kaj pa, \u010de vas nau\u010dimo kako lahko premagate to oviro pri napredku?<\/h4>\n<p style=\"text-align: justify;\">Verjetno imate vsi neko ustaljeno rutino, ki jo vsak dan, vsak teden, vsak mesec opravljate na va\u0161ih treningih. In verjetno si ne predstavljate, da bi vmes morali imeti pavzo? Pa ne mislimo en dan pavze, mislimo 5 dni.<\/p>\n<p style=\"text-align: justify;\"><strong>Pa poglejmo, kako bi \u0161lo va\u0161 napredek optimizirati.<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Za za\u010detek je dobro, \u010de si za\u010dnete pisati <strong>dnevnik va\u0161e prehrane<\/strong>. Dosti posameznikov misli, da se zdravo prehranjuje, dokler ne za\u010dnejo bele\u017eiti \u010disto vsake malenkosti, ki jo spravijo v svoje telo. Ni treba, da za\u010dnete to delati in do konca \u017eivljenja bele\u017eite \u010diiiisto vse, kar pojeste. Dovolj bo teden ali dva. Toliko, da dobite ob\u010dutek o va\u0161i koli\u010dini hrane in da postanete pozorni na vse &#8220;skrite kalorije&#8221;. Torej bele\u017eite tudi vse sokove, kavo z mlekom (nesladkana \u010drna kava ima zanemarljiv dele\u017e kalorij, ampak mleko je pa treba upo\u0161tevati), tri kocke \u010dokolade, ki vam jih je ponudila sodelavka, tisti pi\u0161kotek, ki ste ga pojedli ob popoldanski kavici, pa tisti 2 \u017elici smetane, ki ste jo &#8220;samo poskusili&#8221; ob kuhanju. Da, vse te stvari je potrebno upo\u0161tevati. Po dveh tednih boste dobili ob\u010dutek, kje se skriva va\u0161 prese\u017eek kalorij, in boste premislili, kako boste prese\u017eek izlo\u010dili. \u010ce se ne morete upreti tistemu pi\u0161kotku in mleku pri kavici, boste pa\u010d pri ve\u010derji pojedli manj ogljikovih hidratov.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Zadajte si <strong>mese\u010dne cilje pri treningih<\/strong>. Vsak mesec si lahko izberete nekaj drugega. To ne pomeni, da je va\u0161 cilj &#8220;Novembra shuj\u0161am 4 kilograme, decembra shuj\u0161am 5 kilogram, januarja pa 6.&#8221; &#8230; Cilji naj ne bodo usmerjeni v huj\u0161anje, izguba telesne ma\u0161\u010dobe bo namre\u010d pri\u0161la sama od sebe.\u00a0 Cilji naj bodo naravnani na vadbo. Primer: &#8220;Konec novembra bom sposobna narediti 5 &#8220;sklec&#8221; brez tega, da bi vmes poru\u0161ila polo\u017eaj.&#8221; Za predstavnice \u017eenskega spola sklece niso ma\u010dji ka\u0161elj in ta cilj je lahko za povpre\u010dno \u017eensko kar lep uspeh. Za december pa cilj stopnjujemo, na primer: &#8220;Naredila bom 20 sekundni plank, in nato direktno brez pavze \u0161e 8 sklec&#8221;. Seveda ne uporabite to\u010dno teh ciljev, nekatere posameznice boste z vadbo komaj pri\u010dele in cilje prilagodite svojim zmo\u017enostem. Spet druge ste \u017ee zdaj take profesionalke, da delate 10 sklec za ogrevanje. Cilje si zastavite tako, da boste vedele, da boste na koncu meseca ponosne na svoj dose\u017eek.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25538 aligncenter\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/10\/42329442_l.jpg\" alt=\"Plank\" width=\"575\" height=\"306\" \/><\/p>\n<ul style=\"text-align: justify;\">\n<li>Lotite se priprave <strong>programa, ki vam bo pomagal priti do va\u0161ih ciljev<\/strong>. Ni vam potrebno narediti 15 razli\u010dnih programov za vse treninge v mesecu. Pripravite si toliko programov, koliko treningov imate na teden. Torej, \u010de <strong>trenirate 3\u00d7 na teden, si sestavite 3 programe<\/strong>. Vsak program naj\u00a0 vsebuje pribli\u017eno 7-10 vaj, ki si jih zapi\u0161ete na list papirja. Ni potrebno, da treninge delite na &#8220;dan za noge, dan za roke in dan za trebu\u0161ne mi\u0161ice&#8221;, lahko vaje kombinirate med seboj, neglede na mi\u0161i\u010dne skupine.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u010ce recimo trenirate v ponedeljek, sredo in petek, potem sledi tak\u0161na raporeditev treningov: Prvi teden v ponedeljek naredite eno serijo prve vaje (torej 6-12 ponovitev) in eno serijo druge vaje. Ponovite \u0161e 3\u00d7 ( vse skupaj na koncu torej 4 serije vsake vaje) in sicer brez vmesnega po\u010ditka. Po \u0161tirih serijah si lahko vzamete toliko pavze, da popijete vodo. Nadaljujete s tretjo in \u010detrto vajo po enakem principu, torej ena serija tretje vaje in ena serija \u010detrte vaje, vse skupaj ponovite \u0161e 3\u00d7. V takih &#8220;skupinskih serijah&#8221; izvajajte vse vaje, ki ste si jih zadali ta dan. Naslednje tri tedne delajte \u010disto iste vaje, le da lahko po va\u0161ih \u017eeljah druga\u010de kombinirate dve po dve vaji skupaj. Po enakem principu si sestavite \u0161e druga\u010dne vaje za sredo in petek.<\/p>\n<ul style=\"text-align: justify;\">\n<li>Po 4 tednih si vzamite <strong>5 dni pavze<\/strong>, ko lahko izvajate le kardio vadbo. Tako si bodo va\u0161e mi\u0161ice odpo\u010dile. Vi imate teh 5 dni \u010das, da si zadate <strong>novi cilj<\/strong> in <strong>sestavite novi program<\/strong>, ki naj bo na vi\u0161ji ravni. Torej te\u017eje vaje.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Privo\u0161\u010dite si vmes tudi kak\u0161no bolj kalori\u010dno hrano, ki jo imate radi. En &#8220;slab&#8221; obrok ne pomeni, da bo va\u0161 celotni napredek padel v vodo.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Danes je popularno, da si ljudje najamejo osebnega trenerja. Nekateri zato, ker sami nimajo dovolj znanja in se nikoli niso preve\u010d ukvarjali s \u0161portom&#8230; in za take posameznike je popolnoma pravilna odlo\u010ditev, da si najamejo trenerja, da jih nau\u010di pravilne vadbe. Tisti, ki pa \u017ee imajo nekaj izku\u0161enj in so sami redno telesno aktivni, pa [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":56368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5969,5977,5979],"tags":[],"class_list":["post-56367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>BODI SAM SVOJ OSEBNI TRENER - 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\/bodi-sam-svoj-osebni-trener\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BODI SAM SVOJ OSEBNI TRENER - Building Body\" \/>\n<meta property=\"og:description\" content=\"Danes je popularno, da si ljudje najamejo osebnega trenerja. 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Tisti, ki pa \u017ee imajo nekaj izku\u0161enj in so sami redno telesno aktivni, pa [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/\" \/>\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=\"2017-10-23T08:58:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:43:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/10\/27739067_m.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"907\" \/>\n\t<meta property=\"og:image:height\" content=\"528\" \/>\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=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"BODI SAM SVOJ OSEBNI TRENER\",\"datePublished\":\"2017-10-23T08:58:33+00:00\",\"dateModified\":\"2023-10-06T16:43:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/\"},\"wordCount\":804,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Programi\",\"Vadbe\",\"LIFESTYLE\",\"Nasveti\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/\",\"url\":\"https:\/\/building-body.com\/sl\/bodi-sam-svoj-osebni-trener\/\",\"name\":\"BODI SAM SVOJ OSEBNI TRENER - 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