{"id":68366,"date":"2017-11-27T11:08:29","date_gmt":"2017-11-27T10:08:29","guid":{"rendered":"https:\/\/bb.dwizards.dev\/get-fit-before-christmas-izziv-1-jutranja-vadba\/"},"modified":"2023-10-06T16:44:08","modified_gmt":"2023-10-06T16:44:08","slug":"get-fit-before-christmas-1","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/","title":{"rendered":"Get Fit before Christmas – IZZIV 1 – JUTRANJA VADBA"},"content":{"rendered":"

\n

 <\/p>\n

1. IZZIV Get Fit before Christmas – Jutranja vadba<\/h3>\n

 <\/p>\n

Za jutranjo vadbo bi lahko rekli, da ali jo ljubite, ali pa sovra\u017eite. In \u010de je niste \u0161e (uspe\u0161no) poskusili, jo verjetno sovra\u017eite. \u010ce jo imate radi, pa verjetno \u017ee veste, kaj vse ostali ljudje zamujajo in se spra\u0161ujete, kako lahko sploh\u00a0 \u017eivijo brez tega, da bi se zjutraj lepo “pretegnili”, malo razmigali in potem cel dan veselo skakljali naokrog. Mogo\u010de se vsi po prvi vadbi nebi po\u010dutili \u010disto tako, ampak PRIZNAJMO, da nas mika, da bi bili tista jutranja oseba, ki \u017ee pred slu\u017ebo napravi nekaj dobrega zase in za svoje zdravje<\/strong>. \u010ce dan za\u010dnemo na tak na\u010din, nam je dosti la\u017eje cel dan prebiti v tem “zdravem duhu”, la\u017eje nam je izbrati zdravo hrano namesto nezdravih prigrizkov. Jutranja vadba nam pospe\u0161i metabolizem, da nam energijo in pomaga nam pri izgubi telesne ma\u0161\u010dobe<\/strong>. Mislimo, da smo na\u0161teli dovolj prednosti, sedaj pa gremo na na\u010drt.<\/p>\n

 <\/p>\n

Kako se bomo tega lotili?<\/h4>\n
    \n
  • Za za\u010detek raz\u010distimo to: Z zajtrkom ali na te\u0161\u010de?<\/strong> Obstaja samo en pravilen odgovor: Definitivno z zajtrkom. Obvezno. V najbolj idealnem svetu bi to pomenilo, da se zbudite 2 uri pred vadbo in opravite zajtrk 1,5 ure pred vadbo. Vsi vemo, da se to (verjetno) ne bo zgodilo. Zato zjutraj vstanimo pol ure pred vadbo, pojejmo nekaj malega – banano, 1 merico proteinov, jogurtov napitek s pove\u010danim dele\u017eem beljakovin. To bo dovolj za energijo, saj lahko v nasprotnem primeru med vadbo pride do slabosti, vrtoglavice, energije pa ne bomo imeli niti za hitro hojo.<\/li>\n
  • S katero vadbo bomo za\u010deli?<\/strong> Za za\u010detek bo najbolj\u0161a kardio vadba<\/strong>. Pogosto je to nekaj, \u010demur bi se vsi najraje izognili, ker se sli\u0161i dolgo\u010dasno. Ampak, kardio vadba je pomembna za zdravje na\u0161ega srca<\/strong>. Kardio vadba vpliva na to, kako je na\u0161e srce fit in delovno sposobno, saj ta vadba povzro\u010di, da lahko na\u0161e srce z vsakim udarcem \u010drpa ve\u010djo koli\u010dino krvi. Volumen srca se pove\u010da in najbolj preprosto povedano: Na\u0161e srce lahko dela bolj\u0161e in za to porabi manj napora<\/strong>. Kardio vadba pozitivno vpliva na krvni tlak, zmanj\u0161uje holesterol in ma\u0161\u010dobne rezerve v telesu. Najbolj optimalna kardio vadba bi bila 1 ura kolesarjenja\/hitre hoje (za bolj napredne \u0161portnike tudi zelo rahli tek). Ker zjutraj nimamo toliko \u010dasa (niti volje), bomo mi za\u010deli s 25 minutami vadbe, ki pa ne bo le dolgo\u010dasna hoja.<\/li>\n
  • Kje bomo vadbo izvedli?<\/strong> Tisti, ki imate mo\u017enost obiska fitnesa, lahko izberete to. Tako boste na toplem, niste odvisni od vremena in imate dobre mo\u017enosti izbire med razli\u010dnimi oblikami vadbe. Lahko vadbo izvedete doma v dnevni sobi, lahko pa (\u010de vam ni prehladno) tudi zunaj.<\/li>\n<\/ul>\n

    Trening v fitnes centru na tekalni stezi:<\/h4>\n
      \n
    • 5 minut ogrevanja – hitra hoja brez naklona, pri kateri lahko \u0161e normalno govorite.<\/li>\n
    • 2 minuti hoje v breg – pove\u010damo naklon, \u010de je potrebno zmanj\u0161amo hitrost. Izvajamo s tako intenzivnostjo, da se lepo zadihamo.<\/li>\n
    • 1 minuta hitre hoje brez naklona<\/li>\n
    • 3 minute hoje v breg – pove\u010damo naklon, hitrost lahko malo zmanj\u0161amo, ampak gremo hitreje kot smo \u0161li pri prej\u0161nji hoji\u00a0 v breg.<\/li>\n
    • 1 minuta hitre hoje brez naklona<\/li>\n
    • 3 minute hoje v breg – hitrost zmanj\u0161amo na po\u010dasno hojo in naklon pove\u010damo dosti bolj kot v prej\u0161njih primerih. Pri tem intervalu se konkretno zadihamo. Ob\u010dutek imamo, kot da gremo v gore.<\/li>\n
    • 2 minuti\u00a0hitre hoje brez naklona<\/li>\n<\/ul>\n

      Stopimo dol iz tekalne steze, poi\u0161\u010demo si majhen prostor, kjer bomo lahko izvajali vaje:\u00a0<\/strong><\/p>\n

        \n
      • 15\u00d7 jumping jacks<\/li>\n
      • 15\u00d7\u00a0mountain climbing<\/li>\n
      • Plank – \u0161tejemo do 10 (Pribli\u017eno 10 sekund. \u010ce vam ne gre ravno najbolje od rok, pa\u010d hitreje pre\u0161tejemo do 10. Ni tako pomembno koliko \u010dasa dr\u017eite, pomembno je, da ohranite lepo vzravnano hrbtenico in miren, osredoto\u010den polo\u017eaj. Zato na za\u010detku ni ni\u010d narobe, \u010de ne zmorete dr\u017eati plank poze dalj \u010dasa).<\/li>\n
      • 30 sekund pavze<\/li>\n
      • 15\u00d7 jumping jacks<\/li>\n
      • 15\u00d7\u00a0mountain climbing<\/li>\n
      • Plank – \u0161tejemo do 10<\/li>\n<\/ul>\n

        Na koncu gremo na tekalno stezo, kjer opravimo \u0161e 3-5 minut hitre hoje brez naklona, da se ohladimo.\u00a0<\/strong><\/p>\n

         <\/p>\n

        Trening lahko namesto v fitnes centru opravite tudi zunaj, v naravi:<\/h4>\n
          \n
        • 5 minut ogrevanja – hitra hoja brez naklona, pri kateri lahko \u0161e normalno govorite.<\/li>\n
        • 2 minuti\u00a0rahli tek\u00a0– tako, da lahko \u0161e vedno govorite.<\/li>\n
        • 1 minuta hitre hoje brez naklona<\/li>\n
        • 3 minute rahli tek – malenkost hitreje kot prej\u0161nji\u010d<\/li>\n
        • 1 minuta hitre hoje brez naklona<\/li>\n
        • hoja v izpadnem koraku – 12 korakov<\/li>\n
        • 1 minuta rahlega teka<\/li>\n
        • hoja v izpadnem koraku – 12 korakov<\/li>\n
        • 2 minuti\u00a0hitre hoje brez naklona<\/li>\n<\/ul>\n

          Enako kot v fitnesu, tudi tu izvedemo vaje jumping jacks,\u00a0mountain climbing\u00a0in plank. Na koncu se prav tako ohladimo z nekajminutno hojo.<\/strong><\/p>\n

           <\/p>\n

          Trening v dnevni sobi:<\/h4>\n

          \u010ce nimamo na izbire fitnesa, za zunanji trening pa je prehladno (ali pretemno), lahko odli\u010den trening izvedemo tudi v dnevni sobi.<\/p>\n

          1. krog<\/strong>:<\/p>\n

            \n
          • Za ogrevanje tek na mestu – 1 minuta. Vemo, da izgleda “butasto”. Ampak, nih\u010de nas ne vidi \ud83d\ude09<\/li>\n
          • Visoki skipping – 1 minuta. \u010ce imate probleme s koleni, namesto te vaje lahko izvajate le hojo na mestu, kjer kolena dvigujete do 90\u00b0 pri vsakem koraku.<\/li>\n
          • Mountain climbing\u00a015\u00d7<\/li>\n
          • 30 sekund pavze<\/li>\n
          • Jumping jacks 15\u00d7<\/li>\n
          • Izpadni korak na mestu 12\u00d7<\/li>\n
          • \u0160iroki (“sumo”) po\u010dep brez dodatne ute\u017ei – noge raz\u0161irimo bolj kot je \u0161irina na\u0161ih ramen, no\u017eni prsti so lahko malo bolj obrnjeni navzven, da si olaj\u0161amo vajo. Po\u010dep izvedemo po\u010dasi, roke iztegnemo predse, pazimo, da imamo hrbtenico lepo poravnano. Naredimo 10 po\u010depov.<\/li>\n<\/ul>\n

            2. krog<\/strong>:<\/p>\n

              \n
            • 1 minuta\u00a0skakanja s kolebnico (\u010de nimate kolebnice, pa\u010d “ska\u010dete v prazno”)<\/li>\n
            • 10\u00d7 jumping jacks<\/li>\n
            • 1 minuta skakanja s kolebnico<\/li>\n
            • 30 sekund pavze<\/li>\n
            • Izpadni korak na mestu 12\u00d7<\/li>\n
            • 15\u00d7 mountain climbing<\/li>\n
            • 1 minuta skakanja s kolebnico<\/li>\n<\/ul>\n

              Izvedete prvi krog, imate minuto ali dve pavze, izvedete drugi krog, nato spet minuto ali dve pavze in oba kroga \u0161e enkrat ponovite.<\/strong> \u010ce se preve\u010d zadihate ali se vam vaje zdijo prenaporne, lahko vsak krog izvedete 1\u00d7, delate vaje bolj po\u010dasi, si vmes vzamete kraj\u0161e pavze. Bolj pomembno, kot da izvedete to\u010dno napisano \u0161tevilo vseh ponovite, je, da vaje izvajate pravilno in varno. Prvi dan treningov nebi smel biti tako naporen, da boste naslednje jutro umirali od bole\u010din, zato raje vaje delajte zmerno.<\/p>\n

              Priporo\u010damo vam, da trening izvedete jutri zjutraj, ker smo si to vsi skupaj zastavili kot na\u010drt – torej jutri bo en kup novih “te\u010dne\u017eev”, ki bodo navsezgodaj posku\u0161ali svoje telo spraviti v gibanje. Dober ob\u010dutek je, \u010de veste, da niste edini.<\/strong> \u010ce pa se z jutranjo vadbo zaenkrat \u0161e res ne strinjate, lahko izziv opravite tudi danes popoldne. Najbolj pomembno je, da smo aktivni. Vadbo postavimo kot prioriteto in si v mislih nenehno predstavljamo tisto oblekico (ali oprijeto srajco brez pivskega trebuha, \u010de ste mo\u0161ki).<\/p>\n

              \n","protected":false},"excerpt":{"rendered":"

                1. IZZIV Get Fit before Christmas – Jutranja vadba   Za jutranjo vadbo bi lahko rekli, da ali jo ljubite, ali pa sovra\u017eite. In \u010de je niste \u0161e (uspe\u0161no) poskusili, jo verjetno sovra\u017eite. \u010ce jo imate radi, pa verjetno \u017ee veste, kaj vse ostali ljudje zamujajo in se spra\u0161ujete, kako lahko sploh\u00a0 \u017eivijo brez […]<\/p>\n","protected":false},"author":3,"featured_media":68368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5967,5969,5977,5979],"tags":[],"class_list":["post-68366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","category-vadbe-trening","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"\nGet Fit before Christmas - IZZIV 1 - JUTRANJA VADBA - 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\/get-fit-before-christmas-1\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get Fit before Christmas - IZZIV 1 - JUTRANJA VADBA - Building Body\" \/>\n<meta property=\"og:description\" content=\"  1. IZZIV Get Fit before Christmas – Jutranja vadba   Za jutranjo vadbo bi lahko rekli, da ali jo ljubite, ali pa sovra\u017eite. In \u010de je niste \u0161e (uspe\u0161no) poskusili, jo verjetno sovra\u017eite. \u010ce jo imate radi, pa verjetno \u017ee veste, kaj vse ostali ljudje zamujajo in se spra\u0161ujete, kako lahko sploh\u00a0 \u017eivijo brez […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/\" \/>\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=\"2017-11-27T10:08:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:44:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/11\/43852659_ml.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"939\" \/>\n\t<meta property=\"og:image:height\" content=\"504\" \/>\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=\"6 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Get Fit before Christmas – IZZIV 1 – JUTRANJA VADBA\",\"datePublished\":\"2017-11-27T10:08:29+00:00\",\"dateModified\":\"2023-10-06T16:44:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/\"},\"wordCount\":1139,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Programi\",\"Huj\u0161anje\",\"Vadbe\",\"LIFESTYLE\",\"Nasveti\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/\",\"url\":\"https:\/\/building-body.com\/sl\/get-fit-before-christmas-1\/\",\"name\":\"Get Fit before Christmas - 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IZZIV Get Fit before Christmas – Jutranja vadba   Za jutranjo vadbo bi lahko rekli, da ali jo ljubite, ali pa sovra\u017eite. 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