{"id":63239,"date":"2022-07-20T16:06:24","date_gmt":"2022-07-20T14:06:24","guid":{"rendered":"https:\/\/bb.dwizards.dev\/total-body-vs-split-trening-kaj-je-boljse-za-vas-cilj\/"},"modified":"2024-01-03T15:58:56","modified_gmt":"2024-01-03T15:58:56","slug":"total-body-vs-split-trening-kaj-je-boljse-za-vas-cilj","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/total-body-vs-split-trening-kaj-je-boljse-za-vas-cilj\/","title":{"rendered":"Total body vs split trening &#8211; kaj je bolj\u0161e za va\u0161 cilj?"},"content":{"rendered":"\n<p>Klasi\u010dno vpra\u0161anje oko katerega se zlomijo fitnes kopja, je spet v sredi\u0161\u010du pozornosti!<\/p>\n\n\n\n<p>Od katere vrsti treninga smo mo\u010dnej\u0161i, bolj definirani, ve\u010dji, privla\u010dnej\u0161i in bolj zdravi &#8211; treninga celotnega telesa ali izoliranega treninga samo ene mi\u0161i\u010dne skupine? Ali je to sploh vpra\u0161anje, ki se lahko vpra\u0161amo? Ali ni izbira treninga odvisna izklju\u010dno od cilja, ki ga \u017eelimo dose\u010di?<\/p>\n\n\n\n<p>Ko gre za fitnes cilje, se zlahka zmedemo, zato je najpomembnej\u0161e, da pred za\u010detkom vadbe \u010dim bolj jasno opredelimo cilj, ki ga \u017eelimo dose\u010di. Lahko je:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hipertrofija, tj. rast mi\u0161i\u010dne mase<\/li>\n\n\n\n<li>definicija in izguba ma\u0161\u010dobnega tkiva<\/li>\n\n\n\n<li>huj\u0161anje in izguba dolgo\u010dasne ma\u0161\u010dobe na trebuhu ali zadnjici<\/li>\n\n\n\n<li>pove\u010danje mo\u010di<\/li>\n\n\n\n<li>pove\u010danje gibljivosti<\/li>\n\n\n\n<li>zdravje srca in o\u017eilja<\/li>\n<\/ul>\n\n\n\n<p>Poleg tega, da imamo vsi specifi\u010dne cilje, vsi imamo tudi razli\u010dno koli\u010dino \u010dasa za njihovo uresni\u010ditev na voljo. Vse to vpliva na vrsto treninga, ki ga bomo izbrali.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zakaj split trening?<\/h2>\n\n\n\n<p>Pri split treningu, kot pove \u017ee ime, delamo lo\u010deno za posamezne mi\u0161i\u010dne skupine. Obi\u010dajno se odlo\u010dimo za split trening, kadar je na\u0161 cilj \u010dim bolj razviti dolo\u010deno mi\u0161i\u010dno skupino. Pri tem celotni trening namenimo samo enemu delu telesa. Tako imamo na primer dan, ko vso pozornost posvetimo prsom ali nogam in nas ni\u010d drugega ne zanima. Na ta na\u010din bomo maksimalno obremenili le ozko ciljano mi\u0161i\u010dno skupino in maksimalno spodbudili njeno rast. Isto mi\u0161ico bomo vadili z vseh mo\u017enih zornih kotov in vso pozornost namenili njenemu pravilnemu oblikovanju. Osnovno pravilo je, da dan po tem, ko ste dolo\u010deno mi\u0161i\u010dno skupino &#8220;razbili&#8221;, te iste mi\u0161ice popolnoma spo\u010dijete. Niti pomisliti ne smete nanje &#8211; pustite jim okrevanje.<\/p>\n\n\n\n<p>Split trening zdru\u017euje push in pull vaje ter jih izmenjuje po dnevih, zato lahko va\u0161 za\u010detni klasi\u010dni na\u010drt treninga videti takole:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ponedeljek: prsa in triceps<\/li>\n\n\n\n<li>Torek: noge<\/li>\n\n\n\n<li>Sreda: hrbet in biceps<\/li>\n\n\n\n<li>\u010cetrtek: ramena<\/li>\n\n\n\n<li>Petek: noge<\/li>\n\n\n\n<li>Sobota: core<\/li>\n\n\n\n<li>Nedelja: po\u010ditek<\/li>\n<\/ul>\n\n\n\n<p>Samo iz na\u010drta split treninga so razvidne njegove osnovne pomanjkljivosti. Namre\u010d, morate imeti \u0161est dni na teden za trening, ki mora trajati vsaj 45 minut. Mnogi nimajo to\u010dno tega in retko je kaj slab\u0161ega od nerednega split treninga. To je velika izguba \u010dasa in nevarnost za celotno motivacijo, ki vas lahko resni\u010dno prizadene, saj rezultatov ne bo na vidiku.<\/p>\n\n\n\n<p>Kaj je re\u0161itev?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Total body trening<\/h2>\n\n\n\n<p>Trening celotnega telesa vklju\u010duje vse mi\u0161i\u010dne skupine in v veliko kraj\u0161em \u010dasu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stabilizira in krepi core ter omogo\u010da bolj\u0161o dr\u017eo<\/li>\n\n\n\n<li>izgoreva veliko kalorij in ve\u010d ma\u0161\u010dob<\/li>\n\n\n\n<li>pove\u010duje vzdr\u017eljivost<\/li>\n\n\n\n<li>pove\u010duje mo\u010d<\/li>\n\n\n\n<li>oblikuje telo<\/li>\n\n\n\n<li>spro\u0161\u010da izlo\u010danje hormonov sre\u010de in testosterona<\/li>\n<\/ul>\n\n\n\n<p>Primeri kompleksnej\u0161ih vaj, ki aktivirajo ve\u010d mi\u0161i\u010dnih skupin hkrati, so: skleci, plank, mrtvi dvigi, po\u010depi, izpadni koraki pa tudi veliko vrsti vaj z ute\u017emi ali kettlebelli, ki aktivirajo celotno telo hkrati. S treningom celega telesa pove\u010damo koordinacijo in funkcionalnost, ki sta zelo uporabni tudi zunaj telovadnice, ve\u010dino teh vaj pa lahko izvajate tudi doma v obliki <a href=\"https:\/\/www.buildingbody.si\/hiit-trening-v-udobju-svojega-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT hi\u0161nih treningov.<\/a><\/p>\n\n\n\n<p>Dobra novica je, da za tak\u0161en kakovostni trening potrebujete le 20 minut. Izvedete ga lahko pred delom ali med odmorom med dvema obveznostma (\u010de imate v bli\u017eini tu\u0161).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">In kaj je bolj\u0161e?<\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, na to vpra\u0161anje ni univerzalnega odgovora. Trening je na splo\u0161no koristen, in kateri boste izbrali, pa je odvisno od cilja in \u010dasa, ki ga imate na voljo. Split trening lahko zahteva ve\u010d \u010dasa, vendar je dober, \u010de se okrevate po po\u0161kodbi ali imate dolo\u010den estetski na\u010drt, ki ga \u017eelite dose\u010di. Po drugi strani pa trening celotnega telesa prihrani \u010das in daje mo\u010d ter topi najve\u010d ma\u0161\u010dobe.<\/p>\n\n\n\n<p>Da vas ne bo bolela glava, ko se boste posku\u0161ali odlo\u010diti, Kateri trening vam bolj ustreza, smo se odlo\u010dili, da vam ponudimo model treninga, v katerem boste dejansko zdru\u017eili prednosti obeh. Dva dni na teden boste po\u010divali, telovadnico pa boste lahko kombinirali s treningom doma. Preizkusite naslednji program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ponedeljek: trening celega telesa z ro\u010dkami<\/li>\n\n\n\n<li>Torek: 20-minutni HIIT trening za core<\/li>\n\n\n\n<li>Sreda: trening spodnjega dela telesa v telovadnici<\/li>\n\n\n\n<li>\u010cetrtek: po\u010ditek<\/li>\n\n\n\n<li>Petek: HIIT trening za celotno telo<\/li>\n\n\n\n<li>Sobota: trening zgornjega dela telesa v telovadnici<\/li>\n\n\n\n<li>Nedelja: po\u010ditek<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Klasi\u010dno vpra\u0161anje oko katerega se zlomijo fitnes kopja, je spet v sredi\u0161\u010du pozornosti! Od katere vrsti treninga smo mo\u010dnej\u0161i, bolj definirani, ve\u010dji, privla\u010dnej\u0161i in bolj zdravi &#8211; treninga celotnega telesa ali izoliranega treninga samo ene mi\u0161i\u010dne skupine? Ali je to sploh vpra\u0161anje, ki se lahko vpra\u0161amo? Ali ni izbira treninga odvisna izklju\u010dno od cilja, ki [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":63240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5966],"tags":[7597,7744,7745],"class_list":["post-63239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-programi-trening-sl","tag-trening-sl","tag-total-body-trening-2","tag-split-trening-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Total body vs split trening - kaj je bolj\u0161e za va\u0161 cilj? - 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\/total-body-vs-split-trening-kaj-je-boljse-za-vas-cilj\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Total body vs split trening - kaj je bolj\u0161e za va\u0161 cilj? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Klasi\u010dno vpra\u0161anje oko katerega se zlomijo fitnes kopja, je spet v sredi\u0161\u010du pozornosti! Od katere vrsti treninga smo mo\u010dnej\u0161i, bolj definirani, ve\u010dji, privla\u010dnej\u0161i in bolj zdravi &#8211; treninga celotnega telesa ali izoliranega treninga samo ene mi\u0161i\u010dne skupine? Ali je to sploh vpra\u0161anje, ki se lahko vpra\u0161amo? 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