{"id":60231,"date":"2020-08-26T12:40:29","date_gmt":"2020-08-26T10:40:29","guid":{"rendered":"https:\/\/bb.dwizards.dev\/hormoni-ki-vplivajo-na-povecanje-misicne-mase\/"},"modified":"2023-10-06T16:50:23","modified_gmt":"2023-10-06T16:50:23","slug":"hormoni-ki-vplivajo-na-povecanje-misicne-mase","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/hormoni-ki-vplivajo-na-povecanje-misicne-mase\/","title":{"rendered":"HORMONI, KI VPLIVAJO NA POVE\u010cANJE MI\u0160I\u010cNE MASE"},"content":{"rendered":"<p style=\"text-align: justify;\">Mnogi, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso, se osredoto\u010dajo na dve klju\u010dni stvari: pravilna prehrana in trening mo\u010di. \u010ceprav zagotovo mislite, da je za povpre\u010dnega vaditelja dovolj, da samo poskrbite za svojo prehrano in izberete pravi program vadbe, je vseeno treba razumeti, kaj se dogaja v va\u0161em telesu med tem postopkom. Anabolni hormoni igrajo glavno vlogo pri pove\u010danju mi\u0161i\u010dne mase, torej hormoni, ki vplivajo na sintezo beljakovin in s tem na izgradnjo mi\u0161ic. Spodaj smo navedli nekaj hormonov, ki neposredno ali posredno vplivajo na rezultate vadbe, \u010de je va\u0161 cilj pove\u010dati mi\u0161i\u010dno maso.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">1. TESTOSTERON<\/span><\/h3>\n<p style=\"text-align: justify;\">Testosteron je posredno povezan s sintezo beljakovin s spodbujanjem spro\u0161\u010danja rastnega hormona, ki spodbuja izlo\u010danje IGF v jetrih. Prav tako testosteron vpliva na \u017eiv\u010dni sistem s pove\u010danjem nevrotransmitorjev in \u017eiv\u010dno-mi\u0161i\u010dnih stikov, da pove\u010da mi\u0161i\u010dno zmogljivost in velikost. Z ve\u010djo nevrolo\u0161ko u\u010dinkovitostjo se pove\u010da tudi skupna mi\u0161i\u010dna mo\u010d. \u010ce \u017eelite pove\u010dati izlo\u010danje testosterona, morate trenirati manj kot eno uro in izvajati vaje v ve\u010d serijah z intervali po\u010ditka, kraj\u0161imi od ene minute. Prav tako bi morali delati bolj zapletene vaje, treniranju nog pa bi morali dati posebno prednost. Noge so namre\u010d velika mi\u0161i\u010dna skupina in ve\u010dja kot je mi\u0161i\u010dna skupina, ki jo trenirate, ve\u010d testosterona se izlo\u010da.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">2. RASTNI HORMON<\/span><\/h3>\n<p style=\"text-align: justify;\">Rastni hormon je eden klju\u010dnih hormonov za razvoj mi\u0161ic v zgodnji starosti, pa tudi drugih tkiv v telesu. Poleg tega je \u0161e ena funkcija tega hormona ta, da vam omogo\u010da prilagajanje mo\u010di telesa vajam, ki jih izvajate na treningu. Rastni hormon (GH) je potreben za sintezo beljakovin, transport aminokislin in zmanj\u0161anje skupne uporabe ogljikovih hidratov za energijo. Telesna aktivnost vpliva na izlo\u010danje rastnega hormona kadarkoli v dnevu, vendar se najve\u010dja koli\u010dina tega hormona proizvede, ko spite, \u0161e posebej v globokih fazah spanja. \u010ce imate slabo kakovost spanja, obstaja verjetnost, da boste mi\u0161i\u010dno maso po\u010dasneje pove\u010devali. Telo uporablja globoke faze spanja, da popravi po\u0161kodovano tkivo, ki ga ni mogo\u010de nadomestiti na noben drug na\u010din.<\/p>\n<p style=\"text-align: justify;\">Tudi zmanj\u0161anje vnosa ogljikovih hidratov lahko vpliva na pove\u010danje ravni rastnega hormona. \u010ce zau\u017eijete velike koli\u010dine ogljikovih hidratov, telo izlo\u010da visoke ravni inzulina (kar je eden glavnih vzrokov za pove\u010danje telesne te\u017ee) in lahko zmanj\u0161a izlo\u010danje rastnega hormona. Poleg tega lahko tudi stradanje zmanj\u0161a izlo\u010danje rastnega hormona.<\/p>\n<p style=\"text-align: justify;\">\u010ce \u017eelite pove\u010dati izlo\u010danje rastnega hormona, morate delati kompleksne vaje, ki aktivirajo velike mi\u0161i\u010dne skupine in trenirati v kraj\u0161em obdobju (30-40 minut).<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">3. INZULIN<\/span><\/h3>\n<p style=\"text-align: justify;\">Inzulin je hormon, ki se izlo\u010da v trebu\u0161ni slinavki in pozitivno vpliva na skeletne mi\u0161ice. Toda inzulin lahko negativno vpliva tudi na va\u0161o telesno te\u017eo ali povzro\u010di kopi\u010denje ma\u0161\u010dobnega tkiva. Inzulin zni\u017euje raven sladkorja v krvi, spodbuja vnos ogljikovih hidratov, aminokislin in ma\u0161\u010dobnih kislin v celice ter skladi\u0161\u010denje ma\u0161\u010dobnih celic. Ima mo\u010dan anabolni u\u010dinek prav zato, ker spodbuja vnos aminokislin v mi\u0161i\u010dne celice.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">4. KORTIZOL<\/span><\/h3>\n<p style=\"text-align: justify;\">Kortizol ali stresni hormon pomaga telesu obvladati stres in ga oskrbi z energijo v stresnih situacijah. \u010ce \u017eelite pove\u010dati mi\u0161i\u010dno maso, vsekakor zmanj\u0161ajte njegovo izlo\u010danje. Ta hormon ima katabolni u\u010dinek, saj zmanj\u0161uje izlo\u010danje encimov, ki razgrajujejo beljakovine, blokira sintezo beljakovin, prepre\u010duje razgradnjo kolagena in povzro\u010di atrofijo mi\u0161ic. \u010ce \u017eelite zmanj\u0161ati izlo\u010danje kortizola, se izogibajte dolgotrajnim kardio vadbam, ki telesu prikraj\u0161ajo beljakovine in povzro\u010dijo izlo\u010danje tega katabolnega hormona.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">5. HORMON \u0160\u010cITNICE<\/span><\/h3>\n<p style=\"text-align: justify;\">\u010ceprav \u0161\u010ditni\u010dni hormon ne vpliva neposredno na mi\u0161i\u010dno tkivo, ima ta hormon pomembno vlogo pri uravnavanju presnove. Poleg tega, da pospe\u0161i metabolizem, \u0161\u010ditni\u010dni hormon nadzira rast celic in vpliva na ob\u010dutljivost telesa na druge hormone. \u010ce \u0161\u010ditnica slabo deluje, lahko povzro\u010di pove\u010danje telesne mase, te\u017eave z izgubo vode in upo\u010dasni rast mi\u0161i\u010dnega tkiva.<\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #ff0000;\">6. LEPTIN<\/span><\/h3>\n<p style=\"text-align: justify;\">Leptin je hormon, ki mo\u017eganom sporo\u010da, da ste polni, ko jeste obrok. Kot rezultat tega se metabolizem pospe\u0161i in porazdeli energijo iz hrane po telesu. \u010ce stradate ali pretiravate s pomanjkanjem kalorij, va\u0161e telo upo\u010dasni metabolizem in raven leptina. To lahko povzro\u010di te\u017eko huj\u0161anje zaradi pove\u010danega teka. \u010ce \u017eelite pove\u010dati mi\u0161i\u010dno maso, je pomembno, da sledite rednemu prehranskemu na\u010drtu in se izognete dalj\u0161im obdobjem lakote, da prepre\u010dite pove\u010danje telesne mase in usmerite kalorije k izgradnji mi\u0161i\u010dne mase.<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Mnogi, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso, se osredoto\u010dajo na dve klju\u010dni stvari: pravilna prehrana in trening mo\u010di. \u010ceprav zagotovo mislite, da je za povpre\u010dnega vaditelja dovolj, da samo poskrbite za svojo prehrano in izberete pravi program vadbe, je vseeno treba razumeti, kaj se dogaja v va\u0161em telesu med tem postopkom. Anabolni hormoni igrajo glavno vlogo [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5961,5963,5971,5973,5974],"tags":[55,138,210,211,3044,3045,5999,6436,6437,6438,6439],"class_list":["post-60231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-misicna-masa-dodatki","category-zdravje-dodatki","category-prehrana-sl","category-misicna-masa-prehrana-sl","category-nasveti-prehrana","tag-misicna-masa","tag-leptin","tag-hormon","tag-hormoni","tag-inzulin","tag-kortizol","tag-zdravje","tag-hormon-scitnice","tag-rastni-hormon","tag-ravnovesje","tag-scitnica"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HORMONI, KI VPLIVAJO NA POVE\u010cANJE MI\u0160I\u010cNE MASE - 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\/hormoni-ki-vplivajo-na-povecanje-misicne-mase\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HORMONI, KI VPLIVAJO NA POVE\u010cANJE MI\u0160I\u010cNE MASE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Mnogi, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso, se osredoto\u010dajo na dve klju\u010dni stvari: pravilna prehrana in trening mo\u010di. \u010ceprav zagotovo mislite, da je za povpre\u010dnega vaditelja dovolj, da samo poskrbite za svojo prehrano in izberete pravi program vadbe, je vseeno treba razumeti, kaj se dogaja v va\u0161em telesu med tem postopkom. 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