{"id":60418,"date":"2020-10-09T12:25:48","date_gmt":"2020-10-09T10:25:48","guid":{"rendered":"https:\/\/bb.dwizards.dev\/pre-workout-vodic-za-boljsi-in-ucinkovitejsi-trening\/"},"modified":"2023-10-06T16:50:47","modified_gmt":"2023-10-06T16:50:47","slug":"pre-workout-vodic-za-boljsi-in-ucinkovitejsi-trening","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/pre-workout-vodic-za-boljsi-in-ucinkovitejsi-trening\/","title":{"rendered":"PRE-WORKOUT VODI\u010c ZA BOLJ\u0160I IN U\u010cINKOVITEJ\u0160I TRENING"},"content":{"rendered":"\n<p>Veliko ljudi, \u0161e posebej za\u010detniki so premalo pozorni na samo pripravo na trening. Brez razmi\u0161ljanja, po slu\u017ebi, \u0161oli ali predavanjih na fakulteti, te\u010dejo v telovadnico in takoj za\u010dnejo trenirati. Pri tem pa pozabljamo na nekatere pomembne rituale pred treningom, ki so zelo pomembni in je brez njih napredek po\u010dasnej\u0161i, hitreje pa prihaja tudi do po\u0161kodb. Preberite katere so najbolj\u0161e navade za pripravo na trening. &nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">60-90 MINUT PRED TRENINGOM: PRE-WORKOUT OBROK<\/span><\/strong><\/p>\n\n\n\n<p>Mnogi se odpravijo v telovadnico, brez da bi pred tem kaj pojedli. Ne glede na to kak\u0161ni so va\u0161i cilji, s treningom na pra\u017een \u017eelodec ne izkoristimo vseh kapacitet, ki bi jih lahko. \u010ce trenirate zjutraj je od va\u0161ega zadnjega obroka verjetno minilo \u017ee ogromno \u010dasa, zato morda ne boste zmo\u017eni izvesti vseh serij in ponovitev kot bi jih ob primerni prehranski podpori. Obrok pred vadbo nam bo dal dovolj energije za bolj\u0161o vzdr\u017eljivost pri treningu, poleg tega pa vpliva tudi na sintezo beljakovin. \u010ce \u017eelite pove\u010dati svojo mo\u010d morate svojem obroku pred vadbo dodati dovolj kakovostnih beljakovin in ogljikovih hidratov. \u010ce trenirate zjutraj, je verjetno te\u017eko na te\u0161\u010de zau\u017eiti celoten obrok, zato vam svetujemo, da si pripravite beljakovinski smoothie, ki vam bo priskrbel vsa potrebna hranila za uspe\u0161en jutranji trening. &nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><span class=\"has-inline-color has-vivid-red-color\"><strong>10-15 MINUT PRED TRENINGOM: FOAM ROLLER<\/strong><\/span><\/p>\n\n\n\n<p>Masa\u017ea s foam rollerjem se je izkazal kot u\u010dinkovita rutina pred treningom. Priporo\u010dljivo je, da 10-15 minut pred treningom s srednje mo\u010dnim pritiskom sprostite mi\u0161ice. Usedite se na tla in z ravnimi nogami vodite telo tako, da bo foam roller od 6 do 8 krat potoval po me\u010dni mi\u0161ici. Nato premaknite foam roller in na tak na\u010din sprostite \u0161e druge mi\u0161ice. Z isto tehniko masirajte tudi hrbtne, prsne in glutealne mi\u0161ice. Ne uporabljajte ga na sklepih ali spodnjem delu hrbta, saj bi se pri tem lahko po\u0161kodovali.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">5-10 MINUT PRED TRENINGOM: DINAMI\u010cNO RAZTEZANJE<\/span><\/strong><\/p>\n\n\n\n<p>Za razliko od stati\u010dnega raztezanja, ki se obi\u010dajno izvaja po vadbi, morate 5-10 minut pred vadbo narediti kratko dinami\u010dno raztezanje. To raztezanje vklju\u010duje celotne gibe telesa, pri katerih se isti polo\u017eaj zadr\u017ei pribli\u017eno 2 sekundi. Nedavne raziskave so pokazale, da lahko dinami\u010dno raztezanje izbolj\u0161a pro\u017enost in mo\u010d mi\u0161ic.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">OGREVANJE<\/span><\/strong><\/p>\n\n\n\n<p>Zadnja to\u010dka pred za\u010detkom treninga je ogrevanje. Mnogi nestrpno pri\u010dakujejo trening in na ogrevanje pozabijo, s tem pa tvegajo po\u0161kodbe in mi\u0161i\u010dne kr\u010de. V\u010dasih so posledice lahko dolgotrajne, zato ne smete presko\u010diti tistega kratkega obdobja ogrevanja, ki vam v telovadnici ne bo vzelo veliko \u010dasa. Ogrevanje pred vadbo aktivira mi\u0161ice in zvi\u0161a telesno temperaturo. Ko se temperatura v mi\u0161icah pove\u010da, postanejo va\u0161i sklepi bolj pro\u017eni in obseg gibanja telesa se pove\u010da. V nasprotnem primeru lahko znatno pove\u010dajte mo\u017enost za po\u0161kodbami mi\u0161ic in vezi.<\/p>\n\n\n\n<p>Vsako ogrevalno vajo morate izvajati 30-60 sekund z 8-10 ponovitvami v 2-3 serijah. Prekomerna poraba energije med ogrevanjem lahko povzro\u010di, da se telo prehitro pregreje, kar lahko negativno vpliva na va\u0161e delovanje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Veliko ljudi, \u0161e posebej za\u010detniki so premalo pozorni na samo pripravo na trening. Brez razmi\u0161ljanja, po slu\u017ebi, \u0161oli ali predavanjih na fakulteti, te\u010dejo v telovadnico in takoj za\u010dnejo trenirati. Pri tem pa pozabljamo na nekatere pomembne rituale pred treningom, ki so zelo pomembni in je brez njih napredek po\u010dasnej\u0161i, hitreje pa prihaja tudi do po\u0161kodb. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969,5977,5981],"tags":[18,7597],"class_list":["post-60418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-sport-lifestyle","tag-trening","tag-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PRE-WORKOUT VODI\u010c ZA BOLJ\u0160I IN U\u010cINKOVITEJ\u0160I TRENING - 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\/pre-workout-vodic-za-boljsi-in-ucinkovitejsi-trening\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PRE-WORKOUT VODI\u010c ZA BOLJ\u0160I IN U\u010cINKOVITEJ\u0160I TRENING - Building Body\" \/>\n<meta property=\"og:description\" content=\"Veliko ljudi, \u0161e posebej za\u010detniki so premalo pozorni na samo pripravo na trening. Brez razmi\u0161ljanja, po slu\u017ebi, \u0161oli ali predavanjih na fakulteti, te\u010dejo v telovadnico in takoj za\u010dnejo trenirati. Pri tem pa pozabljamo na nekatere pomembne rituale pred treningom, ki so zelo pomembni in je brez njih napredek po\u010dasnej\u0161i, hitreje pa prihaja tudi do po\u0161kodb. 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