{"id":60210,"date":"2020-08-24T15:35:04","date_gmt":"2020-08-24T15:35:04","guid":{"rendered":"https:\/\/bb.dwizards.dev\/stvari-ki-jih-mora-vedeti-vsak-zacetnik\/"},"modified":"2023-10-06T16:50:19","modified_gmt":"2023-10-06T16:50:19","slug":"stvari-ki-jih-mora-vedeti-vsak-zacetnik","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/stvari-ki-jih-mora-vedeti-vsak-zacetnik\/","title":{"rendered":"STVARI, KI JIH MORA VEDETI VSAK ZA\u010cETNIK"},"content":{"rendered":"

Vsak za\u010detek je te\u017eak. To je \u017ee velikokrat uporabljen stavek, a ni\u010d manj resni\u010den. Te\u017eje je za\u010deti program vadbe ali katero koli drugo telesno aktivnost na za\u010detku, ker vadba zahteva popolno anga\u017eiranost posameznika in na za\u010detku po navadi povzro\u010di ob\u010dutek nelagodja \u017ee od samega za\u010detka pri izvedbi treninga. Verjamemo, da bi bilo veliko la\u017eje privoliti v to neprijetnost, \u010de bi rezultate takoj videli kot posledico te odlo\u010ditve.<\/p>\n

Toda na \u017ealost slab in neprilagojen trening ne bo dosegel \u017eelenega rezultata, \u0161e posebej, \u010de ga ima za\u010detnik nerealna pri\u010dakovanja in se ne zaveda nekaterih osnovnih resnic in na\u010dinov za doseganje cilja. V splo\u0161nem velja pravilo, da se nam povrne toliko kolikor sami vlo\u017eimo v to.<\/p>\n

Spodaj vas vabim, da preberete deset napa\u010dnih predstav, deset resnic in deset nasvetov za trening, ki jih mora vedeti vsak za\u010detnik, \u010de \u017eeli v celoti u\u017eivati \u200b\u200bv treningu in rezultatih.<\/p>\n

VABIMO VAS, DA PREBERETE:<\/span><\/h3>\n

10 napa\u010dnih predstav in<\/strong><\/p>\n

10 resnic.<\/strong><\/p>\n

10\u00a0NAPA\u010cNIH PREDSTAV<\/strong><\/p>\n

1. \u010cE TRENIRAM VE\u010c, BOM IMEL BOLJ\u0160E REZULTATE<\/span><\/strong><\/p>\n

Telo potrebuje \u010das, da si opomore. Najbolj\u0161I programi vadbe, ki jim sledi na tiso\u010de posameznikov, so sestavljeni tako, da kar najbolje izkoristijo \u010das treninga in vam omogo\u010dijo veliko \u010dasa za okrevanje. Mogo\u010de je narediti spremembe, ki bi pospe\u0161ile va\u0161e rezultate, vendar morate najprej poznati svoje zmo\u017enosti. Nima smisla, da se lotite ne\u010desa, za kar trenutno \u0161e niste pripravljeni.<\/p>\n

2. \u010cE SLEDIM PROGRAMU PROFESIONALNIH \u0160PORTNIKOM, BOM DOSEGEL SANJSKO POSTAVO<\/strong><\/span><\/p>\n

\u0160portniki imajo pogosto dolo\u010dene sponzorske obveznosti, zaradi katerih morajo podpirati dolo\u010den izdelek. Tako se v revijah, ki jih \u0161portnik podpira, pogosto najde program treninga, verjetno zaradi povezave te revije s podjetjem, pod katerim ima \u0161portnik sponzorsko pogodbo. Treningi, ki jih izvajajo, so pogosto izrazito druga\u010dni od tistega, kar pi\u0161ejo v revijah. Tudi \u010de \u0161portniki dejansko izvajajo trening, ki so ga zapisali, je verjetno, da ne boste mogli dobiti enakih rezultatov glede na to, da so treningi prilagojeni njim. Poleg tega je intenzivnost teh vadb obi\u010dajno previsoka za laike in novince. Treningi, ki jih izvajajo, so vrhunec vseh njihovih \u0161portov in \u017eivljenjskih izku\u0161enj, ki jih \u017eal ne morete dose\u010di v 3 mesecih.<\/p>\n

3. S TRENINGOM TREBU\u0160NIH MI\u0160IC BOM STOPIL VSE ODVE\u010cNE MA\u0160\u010cOBE NA PREDELU TREBUHA<\/span><\/strong><\/p>\n

Ma\u0161\u010dobne obloge na trebuhu se raztopijo kot vse druge ma\u0161\u010dobne obloge na telesu. Raztopijo se kot posledica pove\u010dane telesne aktivnosti in zmanj\u0161anega vnosa kalorij, to je kot posledica ve\u010dje porabe kalorij kot vnosa kalorij. Trening trebu\u0161nih mi\u0161ic je \u017eal dejavnost, ki zahteva relativno majhno pove\u010danje porabe energije in s tem majhen pospe\u0161ek izgorevanja ma\u0161\u010dob pri zdravih posameznikih.<\/p>\n

4. IZGUBA TE\u017dE JE V DRUGEM TEDNU MANJ\u0160A KOT V PRVEM TEDNU! ZAGOTOVO NEKAJ PO\u010cNEM NAROBE<\/strong><\/span><\/p>\n

Na za\u010detku zmanj\u0161anega vnosa hrane, torej manko kalorij in vzporedno izvajanje treninga, ni redkost, da izgubite dva, tri ali ve\u010d kilogramov. Razlog za to je, da telo najprej izgubi sestavo ogljikovih hidratov in vodo, ki se sicer doda posameznikovi te\u017ei. V prvih 2 tednih treninga in na\u010drta prehrane vam bo uspelo izgubiti kar nekaj kilogramov, potem se izguba kilogramov upo\u010dasni. Dr\u017eite se za\u010drtanega programa in ne obupajte, kot motivacijo pa izberite tudi napredek pri pregledu fotografij va\u0161e postave in centrimetrih, ki ste jih uspeli izgubiti.<\/p>\n

5. VE\u010c MI\u0160IC POMENI VE\u010cJO MO\u010c<\/span><\/strong><\/p>\n

Mi\u0161i\u010dno maso ve\u010dinoma povzro\u010da proces, imenovan sarkoplazmatska hipertrofija. Skratka, ta vrsta rasti mi\u0161ic je povezana s tem oteklim videzom mi\u0161ic. Ta masa nam pomaga dvigovati vse ve\u010djo obremenitev in premagati vse ve\u010dji napor do dolo\u010dene meje. Po tej meji je pove\u010danje mo\u010di bolj rezultat usklajenosti na\u0161ega osrednjega \u017eiv\u010dnega sistema z gibanjem mi\u0161ic in \u017eilavostjo, tj. miofibrilarno hipertrofijo.<\/p>\n

6. VE\u010c MA\u0160\u010cOBNIH OBLOG IMA\u0160, LA\u017dJE JIH JE IZGUBITI<\/strong><\/span><\/p>\n

Ve\u010d imate ma\u0161\u010dobnega tkiva, hitreje ga boste izgubili. Izgubiti ma\u0161\u010dobo pa ni tako enostavno, verjemi ali ne, mast ima endokrine lastnosti, kar pomeni, da se bo uprla izgorevanju. Telesno ma\u0161\u010dobo na\u0161e telo uporablja kot rezervo energije. Toda ma\u0161\u010doba ima to nadle\u017eno lastnost, da kolikor ve\u010d jih imate, la\u017eje jih boste dobili. Torej to je res \u2013 \u010de imate ve\u010d ma\u0161\u010dobe, boste to la\u017eje izgubili. A bodite pozorni, saj boste to tudi la\u017eje pridobili, v primeru, da opustite trening in zdravo prehrano.<\/p>\n

7. TE\u017dKE UTE\u017dI PO\u0160KODUJEJO SKLEPE<\/strong><\/span><\/p>\n

Te\u017eke ute\u017ei po\u0161kodujejo va\u0161e sklepe, \u010de vajo izvajate nepravilno ali \u010de izvajate vajo s te\u017eo, ki ni primerna za vas. V primeru, da uporabljate prete\u017eke ute\u017ei in vajo izvajate nepravilno, lahko po\u0161kodujete sklep, v nasprotnem primeru pa ne bi smeli imeti te\u017eav.<\/p>\n

8. \u017dENSKE MOREJO TRENIRATI DRUGA\u010cE KOT MO\u0160KI<\/span><\/strong><\/p>\n

\u017denske imajo enako mi\u0161i\u010dno strukturo kot mo\u0161ki in enaka mi\u0161i\u010dna vlakna. \u017denske lahko trenirajo na enak na\u010din kot mo\u0161ki in izvajajo enake vaje. Kljub temu imajo \u017eenske veliko manj testosterona v telesu (pribli\u017eno 20-40 krat manj) kot mo\u0161ki in malo manj rastnega hormona, zato \u017eenske napredujejo po\u010dasneje kot mo\u0161ki. Mogo\u010de ni tako slabo, \u010de menite, da ve\u010dina \u017eensk ne \u017eeli pridobivati \u200b\u200bna mi\u0161i\u010dni te\u017ei, ampak \u017eelijo s treningom porabiti kalorije, ohraniti \u010dvrstost, zmanj\u0161ati ma\u0161\u010dobne obloge ali izbolj\u0161ati postavo.<\/p>\n

9. PRESTAR SEM ZA TRENING<\/strong><\/span><\/p>\n

Po 65. letu starosti se posameznikova sposobnost prilagajanja fizi\u010dnim naporom opazno zmanj\u0161a. Zato je pomembno vedeti, da vadba pomlajuje telovadce v obliki podalj\u0161evanja \u017eivljenjske dobe, obnavljanja polnosti kosti in izbolj\u0161a razpolo\u017eenje. Nikoli nisi prestar za pri\u010detek izvajanja treningov, potrebno jih je le prilagoditi glede na \u017eelene cilje in trenutno fizi\u010dno pripravljenost.<\/p>\n

10. MI\u0160ICE RASTEJO MED TRENINGOM<\/strong><\/span><\/p>\n

Ta napa\u010dna predstava je pri za\u010detnikih precej pogosta. Pravzaprav mi\u0161ice rastejo v obdobju okrevanja in po\u010ditka.<\/p>\n

10 RESNIC<\/strong><\/p>\n

1. TELOVADBA IZBOLJ\u0160A SPLO\u0160NO PO\u010cUTJE IN ZDRAVJE<\/span><\/strong><\/p>\n

Na to temo je bilo izvedenih veliko raziskav in to trditev potrjujejo. Tudi izku\u0161eni telovadci vam bodo to potrdili – vpra\u0161ajte jih.<\/p>\n

2. VSAK POSAMEZNIK MORA POISKATI REDNO IN PRILAGOJENO VADBO<\/strong><\/span><\/p>\n

Morda boste pomislili, kako o\u010ditna je ta resnica in kako jo vsi poznamo, vendar je veliko takih, ki ne poznajo svojih meja. Vsak posameznik, ki je sposoben telovaditi, naj to izvaja v obliki, ki jo omogo\u010da njegovo zdravje. Za\u010detniki pogosto dobijo vtis, da imajo zaradi le nekaj tednov, v katerih so trenirali, ve\u010d mesecev dovoljenje za telesno nedejavnost v upanju, da bodo rezultati ostali vidni. To vsekakor ne dr\u017ei. Danes vemo, da po 2-4 tednih neaktivnosti sposobnost dela med treningom za\u010dne upadati. Tudi mi\u0161ice izgubljajo v masi in gostoti.<\/p>\n

3. KARDIO VADBA POMEMBEN DEL FIZI\u010cNE AKTIVNOSTI IN IZGUBE MA\u0160\u010cOBE<\/strong><\/span><\/p>\n

Pomembno je, ker je del treninga tisti, ki povzro\u010di hitro raztapljanje ma\u0161\u010dobnega tkiva v \u010dasu, ko ga izvajamo. Prav tako kardio trening izbolj\u0161uje zdravje srca. Mnogi vaditelji zanemarjajo kardio trening pod izgovorom, da je monoton. Ni nujno, da je to tako – kardio trening je lahko tudi sprehod v naravi, nogomet s fanti in celo ogledovanje v nakupovalnem sredi\u0161\u010du (neverjetno, vendar resni\u010dno).<\/p>\n

4. TRENING S PROSTIMI UTE\u017dMI, LASTNO TE\u017dO IN Z NAPRAVAMI, KI POVZRO\u010cAJO UPOR, LAHKO PRIVEDEJO DO NATEGA MI\u0160I\u010cNIH VLAKEN<\/strong><\/span><\/p>\n

Na\u0161e telo se odzove tako, da za\u010dne obdobje okrevanja, v katerem na\u0161e mi\u0161ice rastejo kot posledica zdru\u017eevanja na\u010detih koncev mi\u0161ic. Glede na to, da so te razpoke zelo majhne, \u200b\u200bni razloga za strah. Poleg tega se te razpoke pojavljajo tudi med vsakodnevnimi gibi, vendar so manj\u0161e intenzivnosti.<\/p>\n

5. TRENIRATE LAHKO TUDI DOMA<\/strong><\/span><\/p>\n

Mo\u017eno je trenirati in dose\u010di ve\u010dino koristi mi\u0161i\u010dnega videza in zdravja doma. Seveda ni\u010d ne more nadomestiti vseh mo\u017enosti opremljenih telovadnic in fitnesov, vendar je vadba doma izredno dobro dejanje, ko ste vam zmanjkuje \u010dasa ali se \u017eelite izogniti gne\u010di.<\/p>\n

6. KARDIO TRENING POSPE\u0160I METABOLIZEM<\/strong><\/span><\/p>\n

Naj bo to hitra vadba s tabato ali obi\u010dajna 45-minutna vadba zmerne intenzivnosti na elipti\u010dnem trenerju ali tekalni stezi, vadba va\u0161ega sr\u010dno-\u017eilnega sistema pove\u010da izgorevanje ma\u0161\u010dob.<\/p>\n

7. IZVAJANJE 20 MINUT KARDIA VISOKE INTENZIVNOSTI IMA ENAK U\u010cINEK KOT 45 MINUT NIZKO INTENZIVNEGA KARDIO TRENINGA<\/strong><\/span><\/p>\n

Izbirate lahko med treningov, ki vam bolj ustreza. Zgornji podatki so navedeni le za primerjavo.<\/p>\n

8. TRENING S PROSTIMI UTE\u017dMI JE BOLJ PRIMEREN ZA ZDRAVJE NA\u0160EGA OKOSTJA KOT TRENING NA NAPRAVAH<\/strong><\/span><\/p>\n

Prosti trening z ute\u017emi, torej z uporabo ute\u017ei in olimpijskih palic, zahteva uporabo stabilizirajo\u010dih mi\u0161ic (rotatorna man\u0161eta, abductori in adductori kolka), medtem ko vadbene na napravah samo spodbujajo razvoj velikih mi\u0161i\u010dnih skupin, kar \u010dez nekaj \u010dasa vodi v mi\u0161i\u010dna neravnovesja ali celo po\u0161kodbe.<\/p>\n

9. TRENING S PROSTIMI UTE\u017dMI SPODBUDI PRIDOBIVANJE MI\u0160I\u010cNE MASE<\/strong><\/span><\/p>\n

Prosti trening z ute\u017emi pogosto zahteva uporabo ve\u010d mi\u0161ic v enem samem gibanju, tj. sinergijo. \u010ce trenirate ve\u010d mi\u0161ic hkrati, boste hitreje pridobili mi\u0161i\u010dno maso.<\/p>\n

10. SKUPINSKA VADBA JE IDEALNA RE\u0160ITEV ZA TRENING ZA\u010cETNIKOV<\/strong><\/span><\/p>\n

Na\u0161a telesa so narejena za gibanje, ne boste se zmotili, \u010de jih boste uporabljali tako. Skupinske vadbe so \u0161e posebej primerne za za\u010detnike, ki potrebujejo nekaj ve\u010d dodatne motivacije in sami \u0161e ne znajo pravilno izvajati vseh vaj.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vsak za\u010detek je te\u017eak. To je \u017ee velikokrat uporabljen stavek, a ni\u010d manj resni\u010den. Te\u017eje je za\u010deti program vadbe ali katero koli drugo telesno aktivnost na za\u010detku, ker vadba zahteva popolno anga\u017eiranost posameznika in na za\u010detku po navadi povzro\u010di ob\u010dutek nelagodja \u017ee od samega za\u010detka pri izvedbi treninga. Verjamemo, da bi bilo veliko la\u017eje privoliti […]<\/p>\n","protected":false},"author":3,"featured_media":60212,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5966,5967,5969,5971,5972,5974,5976,5977,5979,5981,5983,5985],"tags":[6423,7598,7597,7596,7595,7594,6428,6426,6425,5999,6422,6420,6285,6201,6163,6135,6066,6004],"class_list":["post-60210","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-nasveti-prehrana","category-zdravje-prehrana","category-lifestyle-sl","category-nasveti-lifestyle","category-sport-lifestyle","category-motivacija-sl","category-transformacije-motivacija-sl","tag-resnica","tag-trening-doma-sl","tag-trening-sl","tag-prehrana-sl","tag-lazi-sl","tag-hrana-sl","tag-zenske","tag-zacetnik","tag-resnice","tag-zdravje","tag-moski","tag-laz","tag-obroki","tag-dieta","tag-mascobe","tag-pocutje","tag-vadba","tag-vaje"],"acf":[],"yoast_head":"\nSTVARI, KI JIH MORA VEDETI VSAK ZA\u010cETNIK - 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\/stvari-ki-jih-mora-vedeti-vsak-zacetnik\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STVARI, KI JIH MORA VEDETI VSAK ZA\u010cETNIK - Building Body\" \/>\n<meta property=\"og:description\" content=\"Vsak za\u010detek je te\u017eak. 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