{"id":58683,"date":"2018-05-22T11:06:47","date_gmt":"2018-05-22T09:06:47","guid":{"rendered":"https:\/\/bb.dwizards.dev\/hiit-trening-si-upas-izklesati-misice\/"},"modified":"2023-10-06T16:47:11","modified_gmt":"2023-10-06T16:47:11","slug":"hiit-trening-si-upas","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/hiit-trening-si-upas\/","title":{"rendered":"HIIT TRENING  &#8212; SI UPA\u0160 IZKLESATI MI\u0160ICE?"},"content":{"rendered":"<p style=\"text-align: justify;\">Prednosti HIIT vadbe \u017ee poznamo (\u010de ne, preberi <a href=\"http:\/\/www.buildingbody.si\/prednosti-hiit-vadbe\/\">tukaj<\/a>). Mnogi bi rekli, da je najve\u010dja prednost <a href=\"http:\/\/www.buildingbody.si\/hiit-trening-odlicna-izbira\/\">HIIT <\/a>vadbe to, da mine hitro. V pol ure namre\u010d lahko oddela\u0161 <a href=\"http:\/\/www.buildingbody.si\/najboljsi-hiit-trening\/\">trening<\/a>, po katerem se po\u010duti\u0161 kot prerojen. Po dveh minutah tak\u0161nega treninga ti kapljice \u017ee te\u010dejo kot v potoku in tako ve\u0161, da zase dela\u0161 nekaj dobrega. Pospe\u0161itev <a href=\"http:\/\/www.buildingbody.si\/pretentaj-metabolizem-pokuri-vec-kalorij\/\">metabolizma<\/a>, pospe\u0161eno kurjenje ma\u0161\u010dob \u0161e nekaj ur po kon\u010danem treningu, odli\u010dna mera energije in oblikovanje mi\u0161ic. Vse to nam prinese tak\u0161en trening. Za izvedbo le-tega ne potrebuje\u0161 fitnes \u010dlanarine, dovolj je 2&#215;2 metra prostora v tvojem stanovanju, ena <a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/kolebnica-speed-rope\">kolebnica<\/a>, la\u017eja ute\u017e (ali pa vzame\u0161 le 1,5 litra vode) in stol ali <a href=\"https:\/\/polleosport.si\/fitnes-in-borilna-oprema\/bench-i-vadbene-klopi\/\">klop<\/a>.<\/p>\n<p style=\"text-align: justify;\"><strong>Potek treninga:<\/strong> Trening izvedemo tako, da izvedemo 1 krog vaj s \u010dim manj premori (\u010de zmore\u0161, tudi brez premora). Ko celotni krog vaj kon\u010da\u0161, naredi\u0161 1 ali 2 minuti pavze, nato naredi\u0161 2. krog vaj. Sledi spet minuta ali dve pavze, nato naredi\u0161 \u0161e zadnji krog.<\/p>\n<h4 style=\"text-align: justify;\">1. KROG<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>Mountain climbing 20\u00d7\u00a0<\/strong><\/li>\n<li><strong>Triceps na klopi\u00a015\u00d7<\/strong>. Vajo izvedemo na\u00a0<a href=\"https:\/\/polleosport.si\/fitnes-in-borilna-oprema\/bench-i-vadbene-klopi\/\">klopi<\/a>. Za\u010detni polo\u017eaj je tak, da dr\u017eimo te\u017eo telesa na rokah, ki so na <a href=\"https:\/\/polleosport.si\/fitnes-in-borilna-oprema\/bench-i-vadbene-klopi\/\">klopi<\/a>. Na\u0161e telo je vzporedno s <a href=\"https:\/\/polleosport.si\/fitnes-in-borilna-oprema\/bench-i-vadbene-klopi\/\">klopjo<\/a>, noge so pokr\u010dene in v \u0161irini ramen. Vajo izvedemo tako, da telo spu\u0161\u010damo ob\u00a0klopi navpi\u010dno navzdol, dokler komolcev ne pokr\u010dimo do 90\u00b0 kota. Nato telo dvignemo spet v za\u010detni polo\u017eaj.<\/li>\n<li><strong>Kolesarjenje le\u017ee 40\u00d7.<\/strong>\u00a0Ule\u017eemo se na hrbet, roke damo za glavo in \u201ckolesarimo\u201d.<\/li>\n<li><strong>Lay down push ups 15\u00d7<\/strong>. Za\u010detni polo\u017eaj vaje je stati\u010dna dr\u017ea z oporo na no\u017enih prstih in dlaneh. Roke naj bodo pribli\u017eno v \u0161irini ramen, \u010de vam je la\u017eje, lahko postavite roke tudi malo \u0161ir\u0161e. Hrbtenico imamo lepo poravnano. Vajo izvedemo tako, da posku\u0161amo narediti skleco, s to razliko, da ne zadr\u017eimo na\u0161ega telesa v zraku, ampak telo spustimo dol do\u00a0<a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/podloge-za-vadbo\/podloga-za-vadbo-pvc\">blazine\u00a0<\/a>(torej se \u201cule\u017eemo\u201d na tla). Ko je na\u0161e telo v stiku s <a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/podloge-za-vadbo\/podloga-za-vadbo-pvc\">podlago<\/a>, roke iztegnemo naprej predse, nato jih spet damo ob na\u0161e telo in se vrnemo v za\u010detni polo\u017eaj vaje (se dvignemo v stati\u010dno dr\u017eo).<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">2. KROG<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>1 minuta skakanja s <a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/kolebnica-speed-rope\">kolebnico<\/a>.<\/strong><\/li>\n<li><strong>12\u00d7 korak na klop<\/strong>\u00a0(6\u00d7 z vsako nogo).<\/li>\n<li><strong>15\u00d7 le\u017ee\u010di vesla\u010d<\/strong>\u00a0\u2013 Za\u010detni polo\u017eaj vaje je tak, da se ule\u017eemo na <a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/podloge-za-vadbo\/podloga-za-vadbo-pvc\">blazino<\/a>, roke iztegnemo nazaj za glavo. Vajo izvedemo tako, da se iz le\u017ee\u010dega polo\u017eaja dvignemo v sede\u010dega, roke dr\u017eimo v podalj\u0161ku telesa \u0161e vedno nad glavo. Ko smo v sede\u010dem polo\u017eaju, s stiskanjem trebu\u0161nih mi\u0161ic, se z rokami dotaknemo no\u017enih prstov (oz, \u010de nismo tako gib\u010dni, damo roke predse).<\/li>\n<li><strong>10\u00d7 po\u010dep<\/strong>, pri katerem imamo noge v \u0161irini ramen.<\/li>\n<li><strong>10\u00d7 po\u010dep<\/strong>, pri katerem imamo noge v \u0161irokem razkoraku.<\/li>\n<\/ul>\n<h4>3. KROG<\/h4>\n<ul>\n<li><strong>Burpee 10\u00d7<\/strong><\/li>\n<li><strong>Vaja zapiranje knjige 10\u00d7<\/strong>. Vajo izvedemo tako, da le\u017eimo na\u00a0<a href=\"https:\/\/polleosport.si\/fitnes-oprema-in-pripomocki\/podloge-za-vadbo\/podloga-za-vadbo-pvc\">blazini\u00a0<\/a>na hrbtu. La\u017eja izvedba je tako, da so na\u0161e noge \u010dim bolj iztegnjene v zraku in delamo le z rokami, s katerimi se posku\u0161amo dotakniti na\u0161ih no\u017enih prstov. Te\u017eja izvedba pa je tako, da \u201czapiramo\u201d oboje, roke in noge. Torej so tudi noge iztegnjene na tleh in isto\u010dasno primikamo roke in noge skupaj, doker se ne dotaknejo.<\/li>\n<li><strong>Skleca 10\u00d7<\/strong>. Tisti, ki ste to sposobni \u2013 \u010destitamo. Tisti, ki priznate, da nimate supermo\u010di: Vajo izvedemo tako, da so na\u0161a kolena na tleh (vsem bolj poznano tudi pod imenom \u201c\u017eenska skleca\u201d).<\/li>\n<li><strong>Po\u010dep z dvigom ute\u017ei nad glavo 15\u00d7<\/strong>. Za\u00a0ute\u017ei\u00a0lahko uporabite 2 plastenki vode. Po\u010dep izvedemo tako, da ute\u017ei dr\u017eimo iztegnjene ob na\u0161em telesu. Izvedemo po\u010dep, ob dvigu pa dvignemo tudi roke tako, da ko smo nazaj v stoje\u010dem polo\u017eaju, roke iztegnemo nad glavo. Potem damo roke spet ob na\u0161e telo in ponovimo vajo.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Prednosti HIIT vadbe \u017ee poznamo (\u010de ne, preberi tukaj). Mnogi bi rekli, da je najve\u010dja prednost HIIT vadbe to, da mine hitro. V pol ure namre\u010d lahko oddela\u0161 trening, po katerem se po\u010duti\u0161 kot prerojen. Po dveh minutah tak\u0161nega treninga ti kapljice \u017ee te\u010dejo kot v potoku in tako ve\u0161, da zase dela\u0161 nekaj dobrega. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":58684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5967,5969,5977,5979],"tags":[],"class_list":["post-58683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","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>HIIT TRENING - SI UPA\u0160 IZKLESATI MI\u0160ICE? - 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\/hiit-trening-si-upas\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT TRENING - SI UPA\u0160 IZKLESATI MI\u0160ICE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Prednosti HIIT vadbe \u017ee poznamo (\u010de ne, preberi tukaj). Mnogi bi rekli, da je najve\u010dja prednost HIIT vadbe to, da mine hitro. V pol ure namre\u010d lahko oddela\u0161 trening, po katerem se po\u010duti\u0161 kot prerojen. Po dveh minutah tak\u0161nega treninga ti kapljice \u017ee te\u010dejo kot v potoku in tako ve\u0161, da zase dela\u0161 nekaj dobrega. 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