{"id":59885,"date":"2020-07-03T13:40:23","date_gmt":"2020-07-03T11:40:23","guid":{"rendered":"https:\/\/bb.dwizards.dev\/je-mogoce-misice-okrepiti-brez-gibanja\/"},"modified":"2023-10-06T16:49:40","modified_gmt":"2023-10-06T16:49:40","slug":"je-mogoce-misice-okrepiti-brez-gibanja","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/je-mogoce-misice-okrepiti-brez-gibanja\/","title":{"rendered":"JE MOGO\u010cE MI\u0160ICE OKREPITI BREZ GIBANJA?"},"content":{"rendered":"<p style=\"text-align: justify;\">\u010ce \u017eelite opraviti kvaliteten trening mo\u010di, vam ni treba trenirati z ute\u017emi ali se celo preve\u010d premikati. \u010ce niste ljubitelj dinami\u010dnega treninga, lahko z izometri\u010dnimi vajami izzovete mi\u0161ice brez gibanja. \u010ceprav se med izometri\u010dnimi vajami skoraj ne premikate, ni nujno, da je njihovo izvajanje u\u010dinkovito. Izometri\u010dne vaje aktivirajo va\u0161e mi\u0161ice na druga\u010den na\u010din, kot ste ga vajeni, in \u010de jih pravilno izvajate, bodo va\u0161e mi\u0161ice dobro &#8220;gorele&#8221;.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">KAJ SO IZOMETRI\u010cNE VAJE?<\/span><\/h3>\n<p style=\"text-align: justify;\">Izometri\u010dne vaje vklju\u010dujejo polo\u017eaje telesa, pri katerih pride do kr\u010denja mi\u0161ice ali mi\u0161i\u010dne skupine, tako da jih dr\u017eite v istem polo\u017eaju do konca izvedbe. Te vaje se razlikujejo od koncentri\u010dnih vaj, pri katerih se mi\u0161ice med izvajanjem kr\u010dijo, ali ekscentri\u010dnih vaj, pri katerih se mi\u0161ica podalj\u0161a.<\/p>\n<p style=\"text-align: justify;\">Najbolj\u0161i primer izometri\u010dne vadbe je plank. Ko dr\u017eite polo\u017eaj deske, stisnete in aktivirate celotno jedro do konca predstave. Tak\u0161no kr\u010denje mi\u0161ic se imenuje izometri\u010dna kontrakcija. Poleg deske so \u0161e drugi primeri izometri\u010dnih vaj: wall sits, isometric calf raises in hollow-body holds. Vsaka vaja lahko postane izometri\u010dna tudi, \u010de dlje \u010dasa dr\u017eite en polo\u017eaj, dodajanje elementa izometrije pa lahko izzove mi\u0161ice na povsem druga\u010den na\u010din, to pomeni, da ustvarite u\u010dinek dodatne obremenitve.<\/p>\n<p style=\"text-align: justify;\">Izometri\u010dne kontrakcije so \u017ee sedaj del vaj, ki jih izvajate. Na primer, ko po\u010depnete mi\u0161ice, se podalj\u0161ajo in ste v ekscentri\u010dni fazi. Ko se dvignete v zgornji polo\u017eaj, so va\u0161e mi\u0161ice v koncentri\u010dni fazi. Ko pa se spustite in ustavite v polo\u017eaju navzdol, so va\u0161e mi\u0161ice v izometri\u010dni fazi.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">PREDNOSTI IZOMETRI\u010cNIH VAJ<\/span><\/h3>\n<p style=\"text-align: justify;\">Izometri\u010dne kontrakcije pomagajo pove\u010dati mo\u010d, vendar druga\u010de kot ekscentri\u010dne in koncentri\u010dne kontrakcije. S koncentri\u010dnimi in ekscentri\u010dnimi gibi se po\u0161koduje mi\u0161i\u010dno tkivo, posledica tega pa je nastanek mikropo\u0161kodb, ki se v fazi okrevanja obnavljajo in tako krepijo mi\u0161ice. Toda z izometri\u010dnimi vajami, mo\u010d, ki jo pridobite, ustvarite z vadbo \u017eiv\u010dnega sistema s koordinacijo z mi\u0161icami v dolo\u010denem polo\u017eaju in aktiviranjem ustreznih mi\u0161ic ob pravem \u010dasu.<\/p>\n<p style=\"text-align: justify;\">To ni najbolj u\u010dinkovit na\u010din za pove\u010danje mi\u0161i\u010dne mase, vendar pomaga pove\u010dati in vzdr\u017eevati mo\u010d. Izometri\u010dne vaje lahko izbolj\u0161ajo tudi vzdr\u017eljivost mi\u0161ic in sposobnost podalj\u0161anja kr\u010denja mi\u0161ic. Zato so odli\u010dne za izbolj\u0161anje stabilnosti, \u0161e posebej, ko gre za vaje, ki krepijo jedro (kot plank). Prav tako boste s krepitvijo jedra izbolj\u0161ali izvajanje drugih vaj, pri katerih je potrebno aktivirati jedro, da lahko opravite preostalo gibanje (npr. Tek).<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">KAKO INTEGRIRATI IZOMETRI\u010cNE VAJE V OBSTOJE\u010cO RUTINO?<\/span><\/h3>\n<p style=\"text-align: justify;\">Izometri\u010dne vaje bi morali vklju\u010diti v va\u0161o vadbeno rutino za krepitev sklepov, pove\u010danje vzdr\u017eljivosti mi\u0161ic in pove\u010danje mi\u0161i\u010dne mo\u010di. Ko se po\u010dutite, kot da ste izgubili mo\u010d, so izometri\u010dne vaje odli\u010dna re\u0161itev, da se vrnete v formo. Vklju\u010duje tudi klasi\u010dne vaje, kot so po\u010depi, izpadni koraki ali izolacija bicepsa, ki jih lahko spremenite v izometri\u010dne, lahko pa tudi vaje, kot je deska. \u010ce trenirate zgornji del telesa, na za\u010detku ali koncu vadbe dodajte kroglico med seti.<\/p>\n<p style=\"text-align: justify;\">\u010ce niste prepri\u010dani o pravilni izvedbi ali ne morete izvesti dolo\u010dene vaje, so izometri\u010dne vaje idealen na\u010din za izpopolnjevanje tehnike. Poleg tega so izometri\u010dne vaje idealne za vzpostavljanje povezav med mi\u0161icami in mi\u0161icami in u\u010denje nadzora nad gibanjem, kar vam lahko pomaga pri popolni formi in pove\u010date obseg gibanja pri nekaterih vajah.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce \u017eelite opraviti kvaliteten trening mo\u010di, vam ni treba trenirati z ute\u017emi ali se celo preve\u010d premikati. \u010ce niste ljubitelj dinami\u010dnega treninga, lahko z izometri\u010dnimi vajami izzovete mi\u0161ice brez gibanja. \u010ceprav se med izometri\u010dnimi vajami skoraj ne premikate, ni nujno, da je njihovo izvajanje u\u010dinkovito. Izometri\u010dne vaje aktivirajo va\u0161e mi\u0161ice na druga\u010den na\u010din, kot ste [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":59886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5965,5966,5967,5969,5977,5981,5983,5985],"tags":[18,498,965,2306,6004,6197,6249,6250,6251,7597,7598],"class_list":["post-59885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","category-vadbe-trening","category-lifestyle-sl","category-sport-lifestyle","category-motivacija-sl","category-transformacije-motivacija-sl","tag-trening","tag-sport","tag-trening-doma","tag-plank","tag-vaje","tag-deska","tag-definicija-telesa","tag-gibanje","tag-izometricne-vaje","tag-trening-sl","tag-trening-doma-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>JE MOGO\u010cE MI\u0160ICE OKREPITI BREZ GIBANJA? - 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\/je-mogoce-misice-okrepiti-brez-gibanja\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"JE MOGO\u010cE MI\u0160ICE OKREPITI BREZ GIBANJA? - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce \u017eelite opraviti kvaliteten trening mo\u010di, vam ni treba trenirati z ute\u017emi ali se celo preve\u010d premikati. \u010ce niste ljubitelj dinami\u010dnega treninga, lahko z izometri\u010dnimi vajami izzovete mi\u0161ice brez gibanja. \u010ceprav se med izometri\u010dnimi vajami skoraj ne premikate, ni nujno, da je njihovo izvajanje u\u010dinkovito. 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