{"id":59488,"date":"2020-04-01T14:14:56","date_gmt":"2020-04-01T12:14:56","guid":{"rendered":"https:\/\/bb.dwizards.dev\/3-hitri-hiit-treningi-za-zacetnike\/"},"modified":"2023-10-06T16:48:45","modified_gmt":"2023-10-06T16:48:45","slug":"3-hitri-hiit-treningi-za-zacetnike","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/3-hitri-hiit-treningi-za-zacetnike\/","title":{"rendered":"3 HITRI HIIT TRENINGI ZA ZA\u010cETNIKE"},"content":{"rendered":"

To, da ste z vadbo za\u010deli ne dolgo nazaj ne pomeni, da visoko intenzivni intervalni trening ni dobra izbira za vas.<\/p>\n

HIIT<\/strong> oziroma visoko intenzivni intervalni trening<\/strong> je oblika treninga, med katerim se izmenjujejo intervali visokih intenzivnosti (npr: sprint), nizko intenzivni (npr: hoja) ali po\u010ditek. Ena izmed prednosti te vrste vadbe je velika poraba kalorij v kratkem \u010dasu, zato je idealna za vse tiste, ki jim zmanjkuje prostega \u010dasa ali preprosto ne marajo dolgih treningov. Poleg na\u0161tetega je HIIT vadba u\u010dinkovita pri pove\u010danju mo\u010di, vzdr\u017eljivosti<\/strong>, pospe\u0161evanju metabolizma, izlo\u010danju hormona rasti<\/strong> (HGH), kar prispeva k u\u010dinkoviti porabi ma\u0161\u010dob.<\/p>\n

Se spra\u0161ujete kako intenziven bi moral biti va\u0161 trening? Najbolj\u0161i odgovor na to vpra\u0161anje je, da najprej moramo poznati svoje meje in prisluhniti svojemu telesu. Trening lahko po potrebi spreminjate, prilagodite sebi, vendar bodite pozorni, da bodo vaje izvedene pravilno.<\/p>\n

\u010ce opazite, da je vaja za vas prezahtevna, upo\u010dasnite svoj tempo in poi\u0161\u010dite sebi la\u017ejo vajo, s katero se boste izognili po\u0161kodbam. Treningi oz. vaje, ki smo vam jih pripravili so namenjene za\u010detnikom. \u010ce ste eden od tistih, ki ste \u0161ele za\u010deli s treningom vam priporo\u010damo, da za\u010dnete s skraj\u0161ano verzijo HIIT treninga.<\/p>\n

 <\/p>\n

10-MINUTNI HIIT TRENING<\/strong><\/h2>\n

Za ta trening boste porabili manj \u010dasa kot za opravljanje preprostih gospodinjskih opravil, kot so pomivanje posode, priprava zajtrka ali menjava posteljnine.<\/p>\n

Va\u0161a naloga je narediti 3 kroge<\/strong>. Vsako vajo ponavljajte<\/strong> 20 sekund<\/strong>, nato sledi 10 sekund po\u010ditka<\/strong> in nato preidete na drugo vajo.<\/p>\n

Jab, cross, front kick<\/a>\u00a0(desno)
\nJab, cross, front kick (levo)
\nJumping jacks<\/a>
\nSumo squats<\/a><\/p>\n

\u00a0<\/strong><\/p>\n

20-MINUTNI HIIT TRENING<\/strong><\/h2>\n

Pripravi se na izziv! \u0160li boste skozi 5 vaj, ki se osredoto\u010dajo na celotno telo<\/strong>. Poskusite narediti \u010dim ve\u010d ponovitev v vsakem 45 sekundnem intervalu. Vse skupaj naredite 3 kroga<\/strong>. Vsako vajo ponavljajte 45 sekund<\/strong> in si za tem vzemite 15 sekund za po\u010ditek.<\/strong><\/p>\n

Push-ups<\/a>
\nSquats<\/a>
\nButt kicks<\/a>
\nTricep dips<\/a>
\nSide lunges<\/a><\/p>\n

 <\/p>\n

30-MINUTNI HIIT TRENING<\/strong><\/h2>\n

Tretja naju\u010dinkovitej\u0161a vadba vam bo vzela najve\u010d \u010dasa in z njo boste porabili tudi najve\u010d odve\u010dnih kalorij.<\/p>\n

Z vajami boste aktivirali svoj trup ter zgornji in spodnji del telesa.<\/p>\n

Naredite 3 kroga<\/strong>. Vsako vajo ponavljajte 45 sekund<\/strong> in si za tem vzemite 15 sekund po\u010ditka.<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

RAZTEZANJE<\/strong><\/h2>\n

Po vadbi ne pozabite na raztezanje, ki ga lahko naredite z nekaj preprostih vaj:<\/p>\n

Overhead stretch<\/a>
\nQuad stretch<\/a>
\nForward fold<\/a><\/p>\n

Vsak polo\u017eaj dr\u017eite pribli\u017eno 30 sekund.<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

To, da ste z vadbo za\u010deli ne dolgo nazaj ne pomeni, da visoko intenzivni intervalni trening ni dobra izbira za vas. HIIT oziroma visoko intenzivni intervalni trening je oblika treninga, med katerim se izmenjujejo intervali visokih intenzivnosti (npr: sprint), nizko intenzivni (npr: hoja) ali po\u010ditek. Ena izmed prednosti te vrste vadbe je velika poraba kalorij […]<\/p>\n","protected":false},"author":3,"featured_media":59489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5966,5967,5969,5971,5972,5973,5977,5979,5981],"tags":[18,830,6049,6050,6051,6052,7597],"class_list":["post-59488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","category-vadbe-trening","category-prehrana-sl","category-hujsanje-prehrana","category-misicna-masa-prehrana-sl","category-lifestyle-sl","category-nasveti-lifestyle","category-sport-lifestyle","tag-trening","tag-intervalni-trening","tag-intenzivni","tag-pocitek","tag-treningi","tag-visoko-intervalni-trening","tag-trening-sl"],"acf":[],"yoast_head":"\n3 HITRI HIIT TRENINGI ZA ZA\u010cETNIKE - 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\/3-hitri-hiit-treningi-za-zacetnike\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 HITRI HIIT TRENINGI ZA ZA\u010cETNIKE - Building Body\" \/>\n<meta property=\"og:description\" content=\"To, da ste z vadbo za\u010deli ne dolgo nazaj ne pomeni, da visoko intenzivni intervalni trening ni dobra izbira za vas. 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