{"id":61198,"date":"2021-01-07T14:17:23","date_gmt":"2021-01-07T13:17:23","guid":{"rendered":"https:\/\/bb.dwizards.dev\/s-spanjem-do-vecjih-misic\/"},"modified":"2023-10-06T16:52:31","modified_gmt":"2023-10-06T16:52:31","slug":"s-spanjem-do-vecjih-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/","title":{"rendered":"S SPANJEM DO VE\u010cJIH MI\u0160IC"},"content":{"rendered":"\n

Spanje je temelj dobre in u\u010dinkovite vadbene rutine za vsakega \u0161portnika, ne glede na cilj. \u010ce ne spite dovolj, je velika verjetnost, da se zjutraj ne boste po\u010dutili spo\u010dite in si mi\u0161ice ne bodo pravilno regenerirale od napornih treningov. Poleg tega, da ste naslednji dan ob\u010dutno slab\u0161e volje, bo pomanjkanje spanca skoraj zagotovo povzro\u010dilo slab\u0161o izvedbo treninga. \u010ceprav mislite, da boste lahko normalno delovali le s 3-4 urami spanja na dan, bo pogostost tak\u0161ne navade negativno vplivala na va\u0161o sestavo telesa.<\/p>\n\n\n\n

Kako lahko spanje neposredno pove\u010da mi\u0161i\u010dno hipertrofijo:<\/p>\n\n\n\n

1. VE\u010c TESTOSTERONA<\/span><\/strong><\/p>\n\n\n\n

\u010ce spite dovolj, se pove\u010da raven hormona testosterona v krvi. Testosteron je anaboli\u010dni hormon, ki vpliva na gradnjo mi\u0161i\u010dnega tkiva. Testosteron pove\u010da tudi raven kalcija v mi\u0161icah in jih tako okrepi. Testosteron prav tako pove\u010da raven eritropoetina, kar spodbuja nastajanje rde\u010dih krvnih celic, ki prena\u0161ajo kisik do celic, s \u010dimer telo oskrbi s kisikom in izbolj\u0161a va\u0161o vzdr\u017eljivost.<\/p>\n\n\n\n

2. IGF-1<\/span><\/strong><\/p>\n\n\n\n

Inzulinu podoben rastni faktor (IGF-1) je hormon, ki skupaj z rastnim hormonom (GH) pomaga spodbujati normalno rast in razvoj kosti in tkiv. Kakovostno spanje bo dvignilo tudi raven IGF-1, kar je klju\u010dnega pomena za pove\u010danje mi\u0161i\u010dne mase in mo\u010di.<\/p>\n\n\n\n

3. MANJ KORTIZOLA<\/span><\/strong><\/p>\n\n\n\n

\u010ce spite dovolj, zmanj\u0161ate kroni\u010dno raven kortizola (kataboli\u010dnega hormona) in s tem razgradnjo mi\u0161ic. Kortizol zmanj\u0161uje sposobnost telesa, da razgrajuje aminokisline in gradi mi\u0161ice, poleg tega pa vpliva na zmanj\u0161anje ravni rastnega hormona.<\/p>\n\n\n\n

4. MANJ VNETJI<\/span><\/strong><\/p>\n\n\n\n

Bolj\u0161i spanec zmanj\u0161a kroni\u010dno vnetje, pospe\u0161i okrevanje mi\u0161ic, zmanj\u0161a tveganje za po\u0161kodbe in izbolj\u0161a splo\u0161no zdravje. Ko ne spimo dovolj, na\u0161e telo izlo\u010da vnetne mediatorje, kot je c-reaktivni protein, pa tudi prekomerno raven kortizola, ki lahko negativno vpliva na rast mi\u0161ic.<\/p>\n\n\n\n

5. BOLJ\u0160A RAZPOREDITEV HRANIL<\/span><\/strong><\/p>\n\n\n\n

Posledica kakovostnega spanca je, da na\u0161a telesa raje uporablja shranjeno energijo iz ma\u0161\u010dobe namesto iz mi\u0161ic, kar jim omogo\u010da gradnjo mi\u0161ic in pove\u010danje mi\u0161i\u010dne mase, ter porabo ma\u0161\u010dobnioh zalog kot gorivo.<\/p>\n\n\n\n

6. BOLJ\u0160A RAST MI\u0160IC<\/span><\/strong><\/p>\n\n\n\n

\u0160tudije so pokazale, da optimizacija spanja pove\u010da mi\u0161i\u010dno maso za pribli\u017eno 30% (hkrati pa zmanj\u0161a pridobivanje telesne te\u017ee).<\/p>\n\n\n\n

MELATONIN KOT DEJAVNIK PRI PRIDOBIVANJU TE\u017dE<\/span><\/strong><\/p>\n\n\n\n

Melatonin (bolj znan kot “hormon teme”) izlo\u010da epifiza v mo\u017eganih, da pomaga uravnavati na\u0161 cirkadiani ritem, kar najbolje deluje, kadar imamo redne navade v spanju. Ko se stemni, na\u0161i mo\u017egani spodbujajo spro\u0161\u010danje melatonina, zaradi \u010desar se po\u010dutimo utrujene, melatonin pa dose\u017ee najvi\u0161jo raven sredi no\u010di med spanjem. Ko sonce vzhaja, raven melatonina upada, kar pomeni, da se telo prebudi. Izkazalo se je, da melatonin blagodejno vpliva na sestavo telesa in oksidacijo (izgorevanje) ma\u0161\u010dob, dodatki melatonina v 12 mesecih pa lahko pomagajo zmanj\u0161ati telesno ma\u0161\u010dobo, pove\u010dajo mi\u0161i\u010dno maso in pove\u010dajo raven adiponektina (ki pospe\u0161i izgorevanje ma\u0161\u010dob).<\/p>\n\n\n\n

\u0160tudija, objavljena leta 2017 v Applied Physiology, Nutrition, and Metabolism, je dokazala, da melatonin prepre\u010duje po\u0161kodbe mi\u0161ic pri \u0161portnikih. Melatonin lahko zmanj\u0161a oksidativni stres, ki ga povzro\u010da vadba, in zagotovi bolj\u0161e okolje za za\u0161\u010dito in rast mi\u0161ic. To je zato, ker melatonin vsebuje antioksidativne lastnosti, ki bi lahko zmanj\u0161ale oksidativni stres, ki ga povzro\u010da vadba.<\/p>\n","protected":false},"excerpt":{"rendered":"

Spanje je temelj dobre in u\u010dinkovite vadbene rutine za vsakega \u0161portnika, ne glede na cilj. \u010ce ne spite dovolj, je velika verjetnost, da se zjutraj ne boste po\u010dutili spo\u010dite in si mi\u0161ice ne bodo pravilno regenerirale od napornih treningov. Poleg tega, da ste naslednji dan ob\u010dutno slab\u0161e volje, bo pomanjkanje spanca skoraj zagotovo povzro\u010dilo slab\u0161o […]<\/p>\n","protected":false},"author":3,"featured_media":61199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[6088],"class_list":["post-61198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","tag-spanje"],"acf":[],"yoast_head":"\nS SPANJEM DO VE\u010cJIH MI\u0160IC - 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\/s-spanjem-do-vecjih-misic\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S SPANJEM DO VE\u010cJIH MI\u0160IC - Building Body\" \/>\n<meta property=\"og:description\" content=\"Spanje je temelj dobre in u\u010dinkovite vadbene rutine za vsakega \u0161portnika, ne glede na cilj. \u010ce ne spite dovolj, je velika verjetnost, da se zjutraj ne boste po\u010dutili spo\u010dite in si mi\u0161ice ne bodo pravilno regenerirale od napornih treningov. Poleg tega, da ste naslednji dan ob\u010dutno slab\u0161e volje, bo pomanjkanje spanca skoraj zagotovo povzro\u010dilo slab\u0161o […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-07T13:17:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:52:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/01\/spavanjem-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"S SPANJEM DO VE\u010cJIH MI\u0160IC\",\"datePublished\":\"2021-01-07T13:17:23+00:00\",\"dateModified\":\"2023-10-06T16:52:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/\"},\"wordCount\":577,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"spanje\"],\"articleSection\":[\"TRENING\",\"Programi\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/\",\"url\":\"https:\/\/building-body.com\/sl\/s-spanjem-do-vecjih-misic\/\",\"name\":\"S SPANJEM DO VE\u010cJIH MI\u0160IC - 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