{"id":60827,"date":"2020-12-03T12:11:58","date_gmt":"2020-12-03T11:11:58","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-ostati-fit-v-samoizolaciji\/"},"modified":"2023-10-06T16:51:45","modified_gmt":"2023-10-06T16:51:45","slug":"kako-ostati-fit-v-samoizolaciji","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-ostati-fit-v-samoizolaciji\/","title":{"rendered":"KAKO OSTATI FIT V SAMOIZOLACIJI"},"content":{"rendered":"\n<p>Zopet nas je situacija prisilila, da ostanemo doma. Iz prve karantene se je ve\u010dina vrnila z nekaj odve\u010dnimi kilogrami, slabimi prehranskimi navadami in na\u010detim psihi\u010dnim zdravjem. Na\u0161 vsakdanj, ki smo ga bili vajeni pred epidemijo sedaj ne obstaja ve\u010d. Potrebno se bo privaditi na novo realnost in v vseh spremembah poiskati svetlo plat. Poskrbeti moramo za svoje zdravje in zdravje najbli\u017ejih, saj prav v teh \u010dasih lahko vidimo, kako je pomembno. Ostati zdrav in fit pa ne pomeni samo, da trenirate nekajkrat na teden. Pomembna je tudi prehrana in pa va\u0161e psihi\u010dno zdravje. Preberite kako ostati fit tudi v samoizolaciji.<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">VADBA<\/span><\/strong><\/p>\n\n\n\n<p>\u0160portne navdu\u0161ence je zagotovo raz\u017ealostilo zaprtje fitnes centrov, dvoran ter prekinitev vseh mo\u017enih oblik \u0161porta. Malo kdo ima mo\u017enost opremiti svoj doma\u010di fitnes in nemoteno trenirati naprej. Vendar pa je vsaka preizku\u0161nja tudi nova prilo\u017enost. Sedaj se lahko vrnete nazaj k bolj osnovnim vajam ter si zgradite dobro podlago. Ko pa se bodo fitnesi zopet odprli boste pripravljeni, va\u0161e telo pa ne bo tako \u0161okirano in tudi mo\u017enost za po\u0161kodbe bo manj\u0161a. Privo\u0161\u010dite si vsaj kak\u0161en kos fitnes opreme. Po nizkih cenah boste lahko kupili ro\u010dke, kettlebell ali nekaj drugih ute\u017ei, ki vam bodo za za\u010detek dovolj. Poleg tega pa vam bo ko nove opreme zagotovo dvigniti motivacijo. Kako ostati motiviran pa si lahko preberete <a href=\"https:\/\/www.buildingbody.si\/ne-izgubite-motivacije-zaradi-zaprtih-fitnesov\/\" data-type=\"URL\" data-id=\"https:\/\/www.buildingbody.si\/ne-izgubite-motivacije-zaradi-zaprtih-fitnesov\/\">TUKAJ<\/a>.<\/p>\n\n\n\n<p>Za tiste druge, ki pa ste bili pred tem popolnoma neaktivni je to lahko dober opomnik, da pri\u010dnete s telesno aktivnostjo skrbeti za svoje zdravje. Za\u010dnite po\u010dasi, da se vam ne bi vadba zamerila \u017ee v prvih dneh. Ob lepih vremenih lahko odidete na sprehod v naravo, kar ne bo le blagodejno vplivalo na va\u0161e fizi\u010dno ampak tudi na psihi\u010dno zdravje. \u010cez \u010das lahko svoje sprehode spremenite v kraj\u0161i tek. Program teka za za\u010detnike si lahko preberite <a href=\"https:\/\/www.buildingbody.si\/10-tedenski-nacrt-teka-za-zacetnike\/\" data-type=\"URL\" data-id=\"https:\/\/www.buildingbody.si\/10-tedenski-nacrt-teka-za-zacetnike\/\">TUKAJ<\/a>. Poleg aerobne vadbe se priporo\u010da tudi vadba z bremeni. Za za\u010detek si je priporo\u010dljivo poiskati vodene vadbe za za\u010detnike, kjer vas bodo opozarjali na pravilno izvedbo in najpogostej\u0161e napake, ki jih lahko izvajate pri treningu. Skoraj vse take spletne vadbe imajo prikaz la\u017ejih in te\u017ejih vaj, saj smo si med seboj tako zelo razli\u010dni. Za\u010dnite po\u010dasi in u\u017eivajte v spremembah, ki vam jih bo prinesla vadba. Za ve\u010djo motivacijo se lahko slikate v kopalkah in \u010dez en mesec ponovite slikanje. Fotografija vam bo povedala ali ste trenirali dovolj in bili dovolj pridni pri prehrani.<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">PREHRANA<\/span><\/strong><\/p>\n\n\n\n<p>Ker smo v teh \u010dasih manj fizi\u010dno aktivni v povpre\u010dju porabimo manj kalorij, kot smo jih pred samoizolacijo. Temu moramo sedaj prilagoditi svoj kalori\u010dni vnos. To pomeni, da moramo zaradi na\u0161e manj\u0161e porabe energije tudi zau\u017eiti manj hrane. Obroke je pametno na\u010drtovati in se izogniti prigrizkom.&nbsp; Odlo\u010dite se za 4-5 obrokov dnevno in se vmes ne poslu\u017euje vseh vrst prigrizkov, s katerimi boste lahko zau\u017eili ogromno kalorij, ne da bi se tega sploh zavedali. Poskusite vklju\u010diti \u010dim ve\u010d zelenjave v svoje obroke, saj vsebuje ogromno koristnih vitaminov in mineralov, ki jih na\u0161e telo potrebuje, ob tem pa je njihova kalori\u010dna vrednost presenetljivo majhna. Preverite ali zau\u017eijete dovolj beljakovin. Beljakovinska \u017eivila so jajca, meso, jogurti, stro\u010dnice\u2026 Odrasel \u010dlovek potrebuje med 0,8-1,9 g beljakovin na kg telesne mase na dan, seveda mnogi \u0161portniki zau\u017eijejo \u0161e ve\u010d beljakovin. Ne nakupite si prevelike zaloge procesiranih sladkih ali slanih prigrizkov, saj tako obstaja ve\u010dja mo\u017enost da boste posegali po njih. Namesto tega raje posegajte po sadju, ki vam bo zagotovil \u0161e potrebo po vlakninah, vitaminih in mineralih.<\/p>\n\n\n\n<p>Vse ve\u010d ljudi pa se zateka tudi k \u010dustvenemu prenajedanju. To je prenajedanje, kadar pravzaprav nismo la\u010dni ampak se prenajemo zaradi svoje \u010dustvene stiske. Hrana nam postane nekak\u0161na tola\u017eba. To postaja velik problem, saj smo med samoizolacijo doma, z polnim hladilnikom v bli\u017eini in z tesnobnimi ob\u010dutki zaradi celotne situacije. Problem so lahko tudi nekatere druge prehranske motnje. <\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">PSIHI\u010cNO ZDRAVJE<\/span><\/strong><\/p>\n\n\n\n<p>Ne smemo pozabiti pomena psihi\u010dnega zdravja. Vse skupaj se za\u010dne v na\u0161i glavi, pa ne govorimo samo o vztrajnosti in disciplini. Govorimo o va\u0161em stresu, ki ga je prineslo novodobno \u017eivljenje. Slu\u017eba, dru\u017eina, pla\u010devanje ra\u010dunov\u2026 v teh \u010dasih pa \u0161e strah in negotovost kak\u0161na bo na\u0161a prihodnost. Zato moramo &nbsp;\u0161e toliko bolj skrbeti za svojo psiho. Pri tem smo si zelo razli\u010dni, nekateri se sprostijo ob meditaciji, drugi ob branju knjig, tretji ob slikanju, \u010detrti ob teku\u2026 Pomembno je da najdete nekaj pri \u010demer u\u017eivate in kar vas spro\u0161\u010da ter to umestite v svoj vsakdanj.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zopet nas je situacija prisilila, da ostanemo doma. Iz prve karantene se je ve\u010dina vrnila z nekaj odve\u010dnimi kilogrami, slabimi prehranskimi navadami in na\u010detim psihi\u010dnim zdravjem. Na\u0161 vsakdanj, ki smo ga bili vajeni pred epidemijo sedaj ne obstaja ve\u010d. Potrebno se bo privaditi na novo realnost in v vseh spremembah poiskati svetlo plat. Poskrbeti moramo [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60828,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[6066],"class_list":["post-60827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","tag-vadba"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO OSTATI FIT V SAMOIZOLACIJI - 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\/kako-ostati-fit-v-samoizolaciji\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO OSTATI FIT V SAMOIZOLACIJI - Building Body\" \/>\n<meta property=\"og:description\" content=\"Zopet nas je situacija prisilila, da ostanemo doma. Iz prve karantene se je ve\u010dina vrnila z nekaj odve\u010dnimi kilogrami, slabimi prehranskimi navadami in na\u010detim psihi\u010dnim zdravjem. Na\u0161 vsakdanj, ki smo ga bili vajeni pred epidemijo sedaj ne obstaja ve\u010d. Potrebno se bo privaditi na novo realnost in v vseh spremembah poiskati svetlo plat. 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Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. 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