{"id":62253,"date":"2021-06-02T10:13:03","date_gmt":"2021-06-02T08:13:03","guid":{"rendered":"https:\/\/bb.dwizards.dev\/znaki-ki-kazejo-da-trenirate-s-preveliko-obremenitvijo\/"},"modified":"2023-11-24T10:32:49","modified_gmt":"2023-11-24T10:32:49","slug":"znaki-ki-nakazujejo-da-trenirate-s-preveliko-obremenitvijo","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/znaki-ki-nakazujejo-da-trenirate-s-preveliko-obremenitvijo\/","title":{"rendered":"Znaki, ki ka\u017eejo, da trenirate s preveliko obremenitvijo"},"content":{"rendered":"\n

Ve\u010dino posameznikom je sram trenirati z lahkimi ute\u017emi, da jih ne bi videli ostali ali pa, da jim tako ne bo uspelo navdu\u0161iti ostalih v fitnesu. Najve\u010dkrat pa ostalim sploh ni mar, koliko te\u017eko ute\u017e dvigujete. Spodaj preverite kateri so prvi znaki prekomerne te\u017ee ute\u017ei in kako izbrati najprimernej\u0161o obremenitev glede na va\u0161o telesno pripravljenost.<\/p>\n\n\n\n

1. VA\u0160E MI\u0160ICE IN SKLEPI SO PO\u0160KODOVANI<\/span><\/strong><\/p>\n\n\n\n

Ko trenirate s prekomerno obremenitvijo, obstaja velika verjetnost, da boste po\u0161kodovali sklepe, ki med treningom trpijo velik stres. Poleg tega, da se va\u0161i sklepi po\u0161kodujejo postanejo tudi \u0161ibkej\u0161i medtem, ko je tudi mo\u017enost za po\u0161kodbami ve\u010dja.<\/p>\n\n\n\n

2. IMATE TE\u017dAVE S SPANJEM<\/span><\/strong><\/p>\n\n\n\n

Raziskave pravijo, da je telesna aktivnost dobra za spanje, medtem, ko lahko prekomerna aktivnost uni\u010di va\u0161 cikel spanja. \u010ce va\u0161e telo proizvaja preve\u010d stresnih hormonov, lahko to moti va\u0161o sposobnost spro\u0161\u010danja in spanja. Stresni hormoni so namenjeni temu, da telo ostane v budnem in navdu\u0161enem stanju, kar pa ni dobro zve\u010der. Ve\u010dja kot je va\u0161a obremenitev, ve\u010d bo va\u0161e telo izlo\u010dalo tak\u0161nih hormonov, zaradi \u010desa bi morali razmisliti o te\u017ei ute\u017ei.<\/p>\n\n\n\n

3. AKTIVIRATE MI\u0160ICE, KI JIH NE \u017dELITE<\/span><\/strong><\/p>\n\n\n\n

\u010ce trenirate s preveliko te\u017eo, lahko aktivirate tudi druge mi\u0161ice, ko ciljna mi\u0161ica enostavno ve\u010d nima mo\u010di za vadbo. To je dober recept za po\u0161kodbe in na ta na\u010din ne boste oja\u010dali svojega telesa.<\/p>\n\n\n\n

4. TEKOM VADBE NIHATE Z UTE\u017dJO<\/span><\/strong><\/p>\n\n\n\n

Va\u0161e mi\u0161ice nimajo nobene koristi od dvigovanja ve\u010dje te\u017ee, \u010de vaje izvajate nepravilno. \u010ce ute\u017e le nihate na nekontroliran na\u010din va\u0161e mi\u0161ice dejansko, ne delujejo. Pomembno je, da svojo te\u017eo kontrolirate in ustvarite vez med umom in mi\u0161ico. Enkrat, ko pridete do tega, da lahko kontrolirate vadbo z dolo\u010deno te\u017eo in z lahkoto oddelate 12-15 ponavljanj, lahko za\u010dnete razmi\u0161ljati o tem ali boste pove\u010dali te\u017eo in ponovitve.<\/p>\n\n\n\n

KAKO VEDETI ALI UPORABLJATE PREVELIKO OBREMENITEV?<\/span><\/strong><\/p>\n\n\n\n

Po navadi naredi\u0161 12 ponavljan vendar zadnja 3-4 ponavljanja komaj uspe\u0161 oddelati? To je eden od prvih znakov, da ste izbrali prete\u017eko ute\u017e. Namesto, da tvegate po\u0161kodbe, za zadnje serije raje uporabite manj\u0161o te\u017eo ali zmanj\u0161ajte \u0161tevilo ponovitev. \u010ce pa ste vse ponovitve opravili brez problema priporo\u010damo, da uporabite ve\u010djo te\u017eo.  Tekom treninga morate \u010dutiti te\u017eo ute\u017ei zato morate poiskati balans oz. popolno te\u017eo, ki vam ustreza.<\/p>\n\n\n\n

Z manj\u0161im \u0161tevilom ponavljanj boste prav tako okrepili mi\u0161ice, ki se aktivirajo tekom vadbe. Z nekoliko ve\u010djem \u0161tevilom ponavljanj (do 15) boste pove\u010dali volumen mi\u0161ic medtem, ko boste z ve\u010d kot 15 ponavljanj delali na mi\u0161i\u010dni vzdr\u017eljivosti. Zato za trening mo\u010di priporo\u010damo, da izberete te\u017eje ute\u017ei in za trening vzdr\u017eljivosti nekoliko la\u017eje ute\u017ei ter ve\u010dje \u0161tevilo ponavljanj.<\/p>\n\n\n\n

Ne pozabite: Naj bo varnost na prvem mestu, ko se odlo\u010date glede te\u017ee ute\u017ei. V primeru, da niste previdni in pretiravate s te\u017eo ute\u017ei in \u0161tevilom ponavljanj, tvegate \u0161tevilne po\u0161kodbe mi\u0161ic in kosti. \u010ce izbere popolno te\u017eo, boste okrepili svoje jedro medtem, ko lahko s preveliko te\u017eo ute\u017ei po\u0161kodujete hrbtenico in druge aktivne mi\u0161ice.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ve\u010dino posameznikom je sram trenirati z lahkimi ute\u017emi, da jih ne bi videli ostali ali pa, da jim tako ne bo uspelo navdu\u0161iti ostalih v fitnesu. Najve\u010dkrat pa ostalim sploh ni mar, koliko te\u017eko ute\u017e dvigujete. Spodaj preverite kateri so prvi znaki prekomerne te\u017ee ute\u017ei in kako izbrati najprimernej\u0161o obremenitev glede na va\u0161o telesno pripravljenost. […]<\/p>\n","protected":false},"author":3,"featured_media":62254,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5970],"tags":[18,6066,7597],"class_list":["post-62253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-nasveti-trening","tag-trening","tag-vadba","tag-trening-sl"],"acf":[],"yoast_head":"\nZnaki, ki ka\u017eejo, da trenirate s preveliko obremenitvijo - 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\/znaki-ki-nakazujejo-da-trenirate-s-preveliko-obremenitvijo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Znaki, ki ka\u017eejo, da trenirate s preveliko obremenitvijo - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ve\u010dino posameznikom je sram trenirati z lahkimi ute\u017emi, da jih ne bi videli ostali ali pa, da jim tako ne bo uspelo navdu\u0161iti ostalih v fitnesu. 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