{"id":68930,"date":"2022-04-27T10:36:33","date_gmt":"2022-04-27T08:36:33","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kaj-je-najprej-potrebno-storiti-po-treningu\/"},"modified":"2024-01-19T11:22:20","modified_gmt":"2024-01-19T11:22:20","slug":"kaj-je-najprej-potrebno-storiti-po-treningu","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kaj-je-najprej-potrebno-storiti-po-treningu\/","title":{"rendered":"Kaj je najprej potrebno storiti po treningu?"},"content":{"rendered":"\n

Pred vsako vadbo je priporo\u010dljivo zau\u017eiti nekaj, kar vam bo dalo dovolj energije za izvajanje vaj in krepitev \u017eelenih mi\u0161ic. Ve\u010dina ljudi se zaveda velikega pomena zau\u017eitja hrane pred treningom, pozabljamo pa na pomembnost vna\u0161anja hranil po vadbi. Po kon\u010dani vadbi nastopi \u010das, ki je klju\u010dnega pomena za na\u0161 napredek, v tem \u010dasu je potrebno zau\u017eiti pravilna hranila. Mnogim se nato zgodi, da kljub rednemu treningu in disciplini ne opazijo \u017eelenega napredka in rezultatov.<\/p>\n\n\n\n

Ne glede na to, kako intenzivno trenirate, \u010de \u017eelite dose\u010di najbolj\u0161e rezultate, ne smete pozabiti, da je 30-45 minut po koncu treninga klju\u010den \u010das za to. Trening spodbuja hipertrofijo, a da bi bil ta proces uspe\u0161en, je treba vnesti ustrezna hranila za obnovo mi\u0161ic. S pomo\u010djo ustreznih hranilnih snovi mi\u0161icam zagotovimo snovi za gradnjo novega mi\u0161i\u010dnega tkiva.<\/p>\n\n\n\n

Glede na pomanjkanje znanja mnogi naredijo dolo\u010dene napake po treningu, ki se jim je potrebno izogniti, \u010de \u017eelite dose\u010di \u017eeleni cilj. Spodaj preberite najpogostej\u0161e napake in na\u010dine, kako se jim izogniti.<\/p>\n\n\n\n

Ne pretiravajte s kardio vadbo<\/h2>\n\n\n\n

Kardio trening je vedno koristen, \u010de \u017eelite izgubiti odve\u010dno telesno ma\u0161\u010dobo, vendar preve\u010d kardio treninga upo\u010dasni psiholo\u0161ke in hormonske mehanizme, ki vodijo do hipertrofije mi\u0161ic. \u010ce je va\u0161 program treninga sestavljen tudi iz kardia, posku\u0161ajte omejiti njegovo trajanje in z njim ne pretiravajte. Dr\u017eite se na\u010dela, da je konsistentnost klju\u010d do uspeha, dnevno pretiravanje pa dolgoro\u010dno vodi v neuspeh.<\/p>\n\n\n\n

Ne pozabite na raztezanje<\/h2>\n\n\n\n

Pogosta napaka, ki jo mnogi delajo, je izpu\u0161\u010danje raztezanja po koncu treninga. Raztezanje bo pove\u010dalo anaboli\u010dni u\u010dinek, torej s tem tudi rast mi\u0161ic. Po treningu si zato vzemite od 5 do 10 minut in raztegniti vse mi\u0161ice, ki so bile vklju\u010dene v opravljenem trening.<\/p>\n\n\n\n

Telesu zagotovite potrebna hranila <\/h2>\n\n\n\n

Po 90 minutah dvigovanja ute\u017ei va\u0161e telo potrebuje hranila, predvsem aminokisline in ogljikove hidrate, da popravi po\u0161kodovano mi\u0161i\u010dno tkivo. Po treningu telo po\u0161lje hranilne snovi mi\u0161icam, s \u010dimer prepre\u010di, da bi se shranile v ma\u0161\u010dobi. Pomembno je, da 30-45 minut po treningu, telesu zagotovimo potrebna hranila. Vendar ve\u010dina telovadcev po\u010dne napako in \u00bbpost-workout\u00ab obrok zau\u017eije nekaj ur po treningu. Priporo\u010damo vam, da \u010dim prej po treningu zau\u017eijte obrok in s tem telesu zagotovite hranilne snovi, ki jih potrebuje za okrevanje.<\/p>\n\n\n\n

Vzemite pomembne dodatke<\/h2>\n\n\n\n

Whey beljakovine<\/a> so idealen dodatek za vadbo, saj se hitro prebavi in \u200b\u200bv kratkem \u010dasu oskrbi va\u0161e mi\u0161ice s potrebnimi aminokislinami, ki so odgovorne za pove\u010dano sintezo beljakovin v mi\u0161icah in za rast mi\u0161ic. Optimalno je, da po vadbi zau\u017eijete 1-2 merici sirotkinih beljakovin z vodo ali mlekom, da dobite idealen \u00bbpost-workout\u00ab obrok. Priprava ne vzame veliko \u010dasa, ni zahtevna in ne uma\u017ee celotne kuhinje.<\/p>\n\n\n\n

\u010ce \u017eelite napolniti zaloge glikogena, lahko ogljikove hidrate zau\u017eijete tudi kot obrok po treningu. \u010ce jih \u017eelite vnesti v svoje telo s hrano, izberite \u017eivila, kot so ri\u017e, krompir ali kruh, \u010de se odlo\u010dite za dodatke, pa lahko v beljakovinski \u0161ejk dodate dekstrozo<\/a> ali maltodekstrin<\/a>.<\/p>\n\n\n\n

Poleg teh dodatkov obstajajo tudi druga prehranska dopolnila, ki bodo vadbo izbolj\u0161ala. \u010ce je va\u0161 cilj pridobiti mi\u0161i\u010dno maso, vam lahko pri tem pomagajo dodatki, kot sta kreatin<\/a> in beta-alanin<\/a>.<\/p>\n\n\n\n

Preberite tudi kaj je priporo\u010dljivo zau\u017eiti po treningu tukaj<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ne glede na to, kako intenzivno trenirate, \u010de \u017eelite dose\u010di najbolj\u0161e rezultate, ne smete pozabiti, da je 30-45 minut po koncu treninga klju\u010den \u010das za to. <\/p>\n","protected":false},"author":3,"featured_media":68932,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5970],"tags":[6128,6154,6179,6591,7597],"class_list":["post-68930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nasveti-trening","tag-dodatki","tag-po-treningu","tag-raztezanje","tag-hranila","tag-trening-sl"],"acf":[],"yoast_head":"\nKaj je najprej potrebno storiti po treningu? - Building Body<\/title>\n<meta name=\"description\" content=\"Ne glede na to, kako intenzivno trenirate, \u010de \u017eelite dose\u010di najbolj\u0161e rezultate, ne smete pozabiti, da je 30 minut po koncu treninga klju\u010den \u010das za to.\" \/>\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\/kaj-je-najprej-potrebno-storiti-po-treningu\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj je najprej potrebno storiti po treningu? 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