{"id":62472,"date":"2021-07-20T15:23:18","date_gmt":"2021-07-20T13:23:18","guid":{"rendered":"https:\/\/bb.dwizards.dev\/4-temelji-vsake-vadbene-rutine\/"},"modified":"2023-10-06T16:55:10","modified_gmt":"2023-10-06T16:55:10","slug":"4-temelji-vsake-vadbene-rutine","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/4-temelji-vsake-vadbene-rutine\/","title":{"rendered":"4 TEMELJI VSAKE VADBENE RUTINE"},"content":{"rendered":"\n

Vam je bli\u017eje trening z ute\u017emi, s katerim krepite mi\u0161ice, ob tem pa zanemarjate kardio trening in raztezanje? Radi te\u010dete, vendar pozabite na pomembnost mo\u010di mi\u0161ic, ker se izogibate treningom za mo\u010d? Najbolj\u0161a rutina v telovadnici je strate\u0161ka me\u0161anica kardio treningov, treninga mo\u010di in prilagodljivosti, hkrati pa vam daje dopu\u0161\u010da nekaj \u010dasa za po\u010ditek in okrevanje med treningi. Za vas smo opisali vsakega od teh 4 temeljev uspe\u0161nega treninga in kako vam lahko pomagajo izbolj\u0161ati obliko ter splo\u0161no zdravje.<\/p>\n\n\n\n

1. Kardiovaskularna vzdr\u017eljivost<\/span><\/strong><\/p>\n\n\n\n

Vadba za srce in o\u017eilje je v bistvu vsaka, s katero poganjate va\u0161e velike mi\u0161i\u010dne skupine in posledi\u010dno pove\u010date sr\u010dni utrip. Kardio treningi tako vklju\u010dujejo plavanje, aerobiko, ples, gimnastiko, tek, hojo, kolesarjenje in podobno.<\/p>\n\n\n\n

\u010ce se spra\u0161ujete, zakaj morate kardio trening vklju\u010diti v svojo rutino, je odgovor zelo preprost. Kardio trening ponuja \u0161iroko paleto koristi za zdravje, od krepitve imunskega sistema do izbolj\u0161anja razpolo\u017eenja in zmanj\u0161anja tveganja za kroni\u010dne bolezni, lahko pa vam celo pomaga pri huj\u0161anju, \u010de je to va\u0161 cilj.<\/p>\n\n\n\n

Vklju\u010dite 5-10 minut ogrevanja pred vadbo, po kon\u010danem treningu pa si zagotovite enako koli\u010dino \u010dasa za raztezanje in ohlajanje. Ogrevanje daje telesu prilo\u017enost, da se prilagodi zahtevam, ki mu jih boste postavili med vadbo, ohlajanje pa prilo\u017enost, da se vrne v stanje po\u010ditka.<\/p>\n\n\n\n

Glede na to, katere vrste kardio vadb so vam najbolj v\u0161e\u010d, je priporo\u010dljivo, da pre\u017eivite 30 minut na dan (ne upo\u0161tevajo\u010d \u010dasa ogrevanja in ohlajanja) na tekalni stezi ali sobnem kolesu. Za vse tiste bolj igrive pa priporo\u010damo tudi vadbo zumbe, ki jo lahko ple\u0161ete trikrat na teden.<\/p>\n\n\n\n

2. Mo\u010d mi\u0161ic<\/span><\/strong><\/p>\n\n\n\n

Vadba za mo\u010d je pomemben del vsake vadbene rutine, saj krepi ne samo va\u0161e mi\u0161ice, temve\u010d tudi kosti. Prav tako vam daje mo\u010d in vzdr\u017eljivost za opravljanje vsakdanjih opravil, kot sta no\u0161enje \u017eivil ali premikanje pohi\u0161tva. Starej\u0161i kot smo, la\u017eje nam je, \u010de imamo dovolj mo\u010di in smo dobro telesno pripravljeni.<\/p>\n\n\n\n

Da bi na\u0161li primerno obremenitev za svojo vadbo, bo morda treba nekaj poskusov in napak, za za\u010detek pa bo morda dovolj \u017ee va\u0161a lastna telesna te\u017ea (vaje za telesno te\u017eo). Dober cilj za za\u010detnike je uporaba ute\u017ei, ki vam omogo\u010dajo, da v primeru dobre telesne pripravljenosti opravite 12 do 15 ponovitev. Ko vam uspe narediti ve\u010d od tega, je \u010das, da pove\u010date svojo te\u017eo ali izberete te\u017ejo vajo.<\/p>\n\n\n\n

Dobra vadba za mo\u010d je osredoto\u010dena na vsako glavno mi\u0161i\u010dno skupino, zato je pomembno, da v svojo rutino vklju\u010dite kompleksne vaje, ki lahko naenkrat okrepijo \u0161e ve\u010d mi\u0161i\u010dnih skupin.<\/p>\n\n\n\n

3. Prilagodljivost<\/span><\/strong><\/p>\n\n\n\n

\u010cetudi se raje osredoto\u010dite na osrednji del vadbe, kjer porabljate najve\u010d kalorij (kardio vadba in vadje za mo\u010d), je tudi raztezanje zelo pomembno, saj lahko pomaga izbolj\u0161ati pro\u017enost in dr\u017eo telesa, zmanj\u0161a tveganje za po\u0161kodbe in vam celo pomaga pri obvladovanju stresa.<\/p>\n\n\n\n

V popolnem svetu bi porabili za rateztanje vsaj 30 minut, trikrat na teden, da bi pove\u010dali gibljivost in zmanj\u0161ali tveganje za po\u0161kodbe, vendar velika ve\u010dina nima toliko \u010dasa. Pri omejenem \u010dasu, ki ga imate vsak dan, je \u017ee majhna zavzetost za raztezanje dovolj, da vam lahko pomaga dose\u010di \u017eelene cilje.<\/p>\n\n\n\n

4. Po\u010ditek in okrevanje telesa<\/span><\/strong><\/p>\n\n\n\n

Ne glede na to, kako si razporedite treninge, bi morali imeti vsaj en prost dan na teden. Va\u0161e telo se bolj okrepi v \u010dasu okrevanja med dnevi, ko trenirate, ne pa toliko med samimi treningi. Ta po\u010ditek vam pomaga prepre\u010diti pretreniranost, ki lahko povzro\u010di nekatere neprijetne stranske u\u010dinke, kot so pove\u010dana utrujenost, tesnoba in kroni\u010dne po\u0161kodbe.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vam je bli\u017eje trening z ute\u017emi, s katerim krepite mi\u0161ice, ob tem pa zanemarjate kardio trening in raztezanje? Radi te\u010dete, vendar pozabite na pomembnost mo\u010di mi\u0161ic, ker se izogibate treningom za mo\u010d? Najbolj\u0161a rutina v telovadnici je strate\u0161ka me\u0161anica kardio treningov, treninga mo\u010di in prilagodljivosti, hkrati pa vam daje dopu\u0161\u010da nekaj \u010dasa za po\u010ditek in […]<\/p>\n","protected":false},"author":3,"featured_media":62473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[55,828,6050,6066],"class_list":["post-62472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening","tag-misicna-masa","tag-kardio","tag-pocitek","tag-vadba"],"acf":[],"yoast_head":"\n4 TEMELJI VSAKE VADBENE RUTINE - 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\/4-temelji-vsake-vadbene-rutine\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 TEMELJI VSAKE VADBENE RUTINE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Vam je bli\u017eje trening z ute\u017emi, s katerim krepite mi\u0161ice, ob tem pa zanemarjate kardio trening in raztezanje? 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