{"id":60205,"date":"2020-08-21T09:28:40","date_gmt":"2020-08-21T07:28:40","guid":{"rendered":"https:\/\/bb.dwizards.dev\/nacrt-za-vrnitev-k-stari-rutini-po-dopustu\/"},"modified":"2023-10-06T16:50:18","modified_gmt":"2023-10-06T16:50:18","slug":"nacrt-za-vrnitev-k-stari-rutini-po-dopustu","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/nacrt-za-vrnitev-k-stari-rutini-po-dopustu\/","title":{"rendered":"NA\u010cRT ZA VRNITEV K STARI RUTINI PO DOPUSTU"},"content":{"rendered":"<p style=\"text-align: justify;\">V zadnjih dneh po\u010ditnic ve\u010dina ljudi na\u010drtuje ponovni za\u010detek procesa treninga in pravilne prehrane. \u010ce po\u010ditnice niso aktivne in je vnos hrane in pija\u010d nekoliko ve\u010dji kot obi\u010dajno, pride do kopi\u010denja vode, spremembe telesne sestave in na koncu povzro\u010di nekaj kilogramov ve\u010d. Pomembno je opozoriti, da ljudje, ki nenehno trenirajo in pazijo na prehrano, ne morejo preve\u010d pokvariti fizi\u010dne podobe, ne glede na to, kako se obna\u0161ajo na dopustu. \u010ceprav se vam lahko nabiranje vode in pridobivanje nekaj kilogramov zdi vizualno zaskrbljujo\u010de, vrnitev k zdravi rutini lahko zelo hitro privede do zadovoljive forme.<\/p>\n<p style=\"text-align: justify;\">Problem po\u010ditnic najpogosteje do\u017eivljajo ljudje, ki so s skrajnim pristopom dosegli fizi\u010dno podobo za pla\u017eo. Taka oblika dolgoro\u010dno ni vzdr\u017ena in v tem primeru lahko pride do poru\u0161enih ciljev in \u017eelja.<\/p>\n<p style=\"text-align: justify;\">Ne glede na to, kako ste bili v formi in ali ste jo sploh imeli to poletje, je pomembno, da se ob vrnitvi z dopusta dobro pripravite, saj je to idealen \u010das za za\u010detek in spreminjanje navad je zapisal Goran Mulali\u0107 in za vas pripravil prakti\u010dne nasvete za vrnitev k zdravim navadam.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">NA\u010cRT TRENINGA<\/span><\/h3>\n<p style=\"text-align: justify;\">Trening je zelo pomemben sestavni del, ki ga je treba pravilno na\u010drtovati, da bo na koncu mogo\u010de dose\u010di dolo\u010den rezultat. Trening je lahko zelo nevaren, \u010de ga ne odmerimo pravilno in zelo pogosto se po\u0161kodbe pojavijo takoj po odmoru. \u010ceprav se je va\u0161e telo spo\u010dilo, ne smete za\u010deti trenirati maksimalno! Po dopustu ne smete nadaljevati tam, kjer ste se ustavili. Po dopustu vedno opravite vsaj 2 tedna osnovnega treninga. Trenirajte svoje telo 3-4 krat na teden z nekoliko ni\u017ejo intenzivnostjo in po\u010dasi pripravite svoje telo na program, ki ga \u017eelite delati.<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Osredoto\u010dite se na tehniko<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">Pri vseh vajah se osredoto\u010dite na tehniko in na varen na\u010din vpeljite telo v trena\u017eni proces. Delajte mo\u010dne kontrakcije in po\u010dasne negative gibe z nekoliko manj\u0161o obremenitvijo in za\u010dutite vsako mi\u0161ico, za katero naredite dolo\u010deno vajo.<\/p>\n<p style=\"text-align: justify;\">Po uvodnih 2 tednih, osredoto\u010denih na tehniko in gibanje, se lahko po\u010dasi vrnete k svoji stari vadbeni rutini. Moja najljub\u0161a rutinska vadba za hipertrofijo mi\u0161ic je na\u010delo, v katerem imam tri razli\u010dne treninge:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Potiska (prsni ko\u0161 \/ triceps \/ rame)<\/li>\n<li style=\"text-align: justify;\">Poteg (hrbet \/ biceps \/ trapezi)<\/li>\n<li style=\"text-align: justify;\">Noge<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Obi\u010dajno naredim 4 vadbe v enem tednu, in sicer tako, da zgornje zaporedje ponavljam in nadaljujem. Tako ponavljam eno vadbo vsak nov teden in naredim dvakrat ve\u010d ponovitev za dolo\u010deno mi\u0161i\u010dno skupino.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">NA\u010cRT PREHRANE<\/span><\/h3>\n<p style=\"text-align: justify;\">Prehrana je tudi zelo pomembna komponenta, pri kateri mnogi delajo velike napake. Najpogosteje po\u010ditnicam sledi &#8220;detox&#8221;, ki je na\u010deloma videti, da je vnos kalorij dale\u010d pod minimum, vnos beljakovin je tudi minimalen, vse kalorije pa izvirajo iz sadja in zelenjave. \u010ceprav tega na\u010dela v\u010dasih ni slabo vklju\u010diti v svojo prehrano, je pomembno vedeti, da s tak\u0161nim pristopom zagotovo ne boste obdr\u017eali va\u0161e trenutne fizi\u010dne podobe, ki ste jo pokvarili na dopustu.<\/p>\n<p style=\"text-align: justify;\">Moj nasvet je, da uredite svoj prehranski na\u010drt tako, da izlo\u010dite vso predelano hrano in seveda vse sokove, sladkarije in drugo hrano, za katero zagotovo vsi vedo, da pri doseganju oblike ni za\u017eelena. Jejte \u010disto hrano in kombinirajte dnevni meni. Zelo pomembno je poudariti, da iz prehrane ni treba izlo\u010diti ogljikovih hidratov ali ma\u0161\u010dob. Vsi makronutrienti so izredno pomembni in jih je treba u\u017eivati, \u010de \u017eelite, da je va\u0161 prehranjevalni na\u010drt dolgoro\u010dno vzdr\u017een.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">PRIMER:<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Zajtrk (omleta)<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">4 jajca<\/p>\n<p style=\"text-align: justify;\">10 g masla<\/p>\n<p style=\"text-align: justify;\">100 g gob<\/p>\n<p style=\"text-align: justify;\">\u00bd Avokada<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Prigrizek<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">1 merica proteinov<\/p>\n<p style=\"text-align: justify;\">30 g mandljev<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Kosilo<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">300 g zrezka<\/p>\n<p style=\"text-align: justify;\">150 g zelenjave na \u017earu<\/p>\n<p style=\"text-align: justify;\">400 g krompirja iz pe\u010dice<\/p>\n<p style=\"text-align: justify;\">10 g olj\u010dnega olja<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Prigrizek<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">250 g sadja<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #ff0000;\"><strong>Ve\u010derja<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">125 g mocarele<\/p>\n<p style=\"text-align: justify;\">150 g zelenjave<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">PO\u010cITEK<\/span><\/h3>\n<p style=\"text-align: justify;\">Tretja klju\u010dna komponenta je po\u010ditek! \u010ceprav ste se pravkar vrnili z dopusta, to \u0161e ne pomeni, da morate zdaj trenirati z mo\u010dnej\u0161im tempom in nadoknaditi obdobje, v katerem ste bili brez treninga. Da bi bili dolgoro\u010dno v dobri formi, je pomembna kontinuiteta, to pa lahko dose\u017eemo le s pravilno razporejenim treningom in po\u010ditkom. Trenirajte 3-4 krat na teden z odmorom med vadbo, in \u010de trenirate 5 ali ve\u010dkrat na teden, je izredno pomembno, da upo\u0161tevate vrsto vadbe in pravilno razporedite vadbe, tako da je okrevanje med vsako vadbo dovolj dolgo, da se izognete stagnaciji v postopku.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V zadnjih dneh po\u010ditnic ve\u010dina ljudi na\u010drtuje ponovni za\u010detek procesa treninga in pravilne prehrane. \u010ce po\u010ditnice niso aktivne in je vnos hrane in pija\u010d nekoliko ve\u010dji kot obi\u010dajno, pride do kopi\u010denja vode, spremembe telesne sestave in na koncu povzro\u010di nekaj kilogramov ve\u010d. Pomembno je opozoriti, da ljudje, ki nenehno trenirajo in pazijo na prehrano, ne [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5961,5963,5965,5966,5967,5969,5971,5972,5973,5974,5977,5979,5981],"tags":[6414,7597,7596,7594,6419,6418,6417,6416,6415,18,6289,6285,6141,6000,4606,1971,276,34],"class_list":["post-60205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-misicna-masa-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-nasveti-prehrana","category-lifestyle-sl","category-nasveti-lifestyle","category-sport-lifestyle","tag-nacrt","tag-trening-sl","tag-prehrana-sl","tag-hrana-sl","tag-zdrave-navade","tag-vaja","tag-sistem","tag-postava","tag-po-dopustu","tag-trening","tag-zdrav-nacin-zivljenja","tag-obroki","tag-misice","tag-hujsanje","tag-rutina","tag-plan","tag-hrana","tag-prehrana"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>NA\u010cRT ZA VRNITEV K STARI RUTINI PO DOPUSTU - 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\/nacrt-za-vrnitev-k-stari-rutini-po-dopustu\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NA\u010cRT ZA VRNITEV K STARI RUTINI PO DOPUSTU - Building Body\" \/>\n<meta property=\"og:description\" content=\"V zadnjih dneh po\u010ditnic ve\u010dina ljudi na\u010drtuje ponovni za\u010detek procesa treninga in pravilne prehrane. \u010ce po\u010ditnice niso aktivne in je vnos hrane in pija\u010d nekoliko ve\u010dji kot obi\u010dajno, pride do kopi\u010denja vode, spremembe telesne sestave in na koncu povzro\u010di nekaj kilogramov ve\u010d. 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