{"id":190299,"date":"2020-10-19T13:15:46","date_gmt":"2020-10-19T11:15:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=190299"},"modified":"2021-05-04T17:12:16","modified_gmt":"2021-05-04T15:12:16","slug":"ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/","title":{"rendered":"Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#Kaj_naredi_trening_uspesen_in_ali_so_nenehne_spremembe_treninga_in_%E2%80%9Csokirane%E2%80%9D_misice_nepotrebne\" title=\"Kaj naredi trening uspe\u0161en in ali so nenehne spremembe treninga in &#8220;\u0161okirane&#8221; mi\u0161ice nepotrebne?\">Kaj naredi trening uspe\u0161en in ali so nenehne spremembe treninga in &#8220;\u0161okirane&#8221; mi\u0161ice nepotrebne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#Pravilno_nacrtovanje_treninga_vodi_do_seksi_postave_in_popolne_sportne_kondicije\" title=\"Pravilno na\u010drtovanje treninga vodi do seksi postave in popolne \u0161portne kondicije\">Pravilno na\u010drtovanje treninga vodi do seksi postave in popolne \u0161portne kondicije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#Kako_pravilno_izboljsati_sportno_zmogljivost_in_premagati_stagnacijo_tako_pri_treningu_kot_pri_hujsanju\" title=\"Kako pravilno izbolj\u0161ati \u0161portno zmogljivost in premagati stagnacijo tako pri treningu kot pri huj\u0161anju?\">Kako pravilno izbolj\u0161ati \u0161portno zmogljivost in premagati stagnacijo tako pri treningu kot pri huj\u0161anju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#3_mehanizmi_za_spodbujanje_rasti_misic_brez_katerih_rezultati_ne_bodo_dosezeni\" title=\"3 mehanizmi za spodbujanje rasti mi\u0161ic, brez katerih rezultati ne bodo dose\u017eeni\">3 mehanizmi za spodbujanje rasti mi\u0161ic, brez katerih rezultati ne bodo dose\u017eeni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#Periodizacija_treninga_Ali_so_%E2%80%9Czmedenost_misic%E2%80%9D_in_pogoste_spremembe_treninga_popolnoma_odvec\" title=\"Periodizacija treninga: Ali so &#8220;zmedenost mi\u0161ic&#8221; in pogoste spremembe treninga popolnoma odve\u010d?\">Periodizacija treninga: Ali so &#8220;zmedenost mi\u0161ic&#8221; in pogoste spremembe treninga popolnoma odve\u010d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/#Kksna_je_lekcija\" title=\"Kk\u0161na je lekcija?\">Kk\u0161na je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno bomo do\u017eiveli pravi \u0161ok, \u010de se bomo zjutraj postavili <strong>pod hladen tu\u0161<\/strong>, v gozdu sre\u010dali medveda ali se zna\u0161li pred zemljevidom newyor\u0161ke podzemne \u017eeleznice, medtem ko smo doslej \u017eiveli sami na pode\u017eelju. Ali je mogo\u010de tudi mi\u0161ice <strong>&#8220;\u0161okirati in zmesti&#8221;<\/strong>, da bi hitreje pri\u0161li do \u017eelenih rezultatov?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">To idejo so precej popularizirali visokointenzivni vadbeni programi P90X in fitnes trener Tony Horton. Za hitrej\u0161e in vidnej\u0161e rezultate po tej metodi je dovolj, da <strong>mi\u0161ice nenehno obremenjujemo ali kako druga\u010de zmedemo<\/strong> in se podvr\u017eemo nenehno spreminjajo\u010demu se programu treninga. To lahko vklju\u010duje elemente treninga z ute\u017emi, karateja, joge, \u0161printerskega treninga in drugih \u0161portov iz razli\u010dnih panog. V angle\u0161\u010dini je ta izraz znan kot <em>muscle confusion<\/em> (zmedenost mi\u0161ic).<\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Poenostavljeno povedano, gre za <strong>nenehno &#8220;presene\u010danje&#8221; mi\u0161ic z razli\u010dnimi vrstami treningov<\/strong>, tako da se mi\u0161ice ne navadijo na dano vrsto gibanja, posledi\u010dno pa mi nenehno premikamo svoje meje v smislu maksimalne zmogljivosti in odla\u0161amo s stagnacijo zmogljivosti . Predstavljajmo si, da <strong>imamo v ponedeljek trening mo\u010di, v sredo crossfit, v petek tek in v nedeljo kro\u017eni trening<\/strong>.<\/span><\/span><span style=\"font-weight: 400\"> <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sam sem to idejo \u017ee ve\u010dkrat sli\u0161al od \u0161portnikov, ki so \u017ee leto dni trenirali s to metodo. A tako kot pri vsem, ni vse zlato, kar se sveti in tudi to je nekoliko bolj zapleteno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_naredi_trening_uspesen_in_ali_so_nenehne_spremembe_treninga_in_%E2%80%9Csokirane%E2%80%9D_misice_nepotrebne\"><\/span>Kaj naredi trening uspe\u0161en in ali so nenehne spremembe treninga in &#8220;\u0161okirane&#8221; mi\u0161ice nepotrebne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Pravilno zastavljen <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u010drt treninga<\/a> nam omogo\u010da dolgoro\u010dno doseganje bolj\u0161ih rezultatov, \u010de govorimo o te\u017ei in celotnem videzu telesa.<\/span> <span style=\"color: #ff6600\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Katerim spremenljivkam sledi na\u010drt treninga?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Obseg treninga<\/strong> predstavlja delo, opravljeno med treningom, na primer <strong>\u0161tevilo serij in ponovitev med treningom ali v dalj\u0161em \u010dasovnem obdobju<\/strong>. Sem lahko vklju\u010dimo tudi <strong>\u0161tevilo intervalov veslanja ali teka<\/strong>.<\/p><\/li><li><p><strong>Intenzivnost treninga<\/strong> lahko primerjamo s te\u017eavnostjo. Pri treningu mo\u010di gre predvsem za <strong>te\u017eo ute\u017ei<\/strong>, pri teka\u0161kem treningu pa lahko govorimo o hitrosti.<\/p><\/li><li><p><strong>Pogostost treningov izra\u017ea, kako pogosto treniramo<\/strong> mi\u0161i\u010dni del ali te\u010demo ali izvajamo drug \u0161port.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Od enega ali dveh treningov na teden ne moremo pri\u010dakovati radikalno vidnih rezultatov, tudi \u010de gremo spat z ute\u017emi. Preprosto povedano, <strong>trenirati morate &#8220;ravno dovolj&#8221;<\/strong>, niti malo niti veliko.<\/span> <span style=\"color: #ff6600\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">V\u010dasih pa se zdi &#8220;\u0161okiranje&#8221; mi\u0161ic z drugo vrsto treninga popoln na\u010din, da <strong>premagamo stagnacijo zmogljivosti ali se znebimo zadnjih kilogramov od prej\u0161njega bo\u017ei\u010da,<\/strong> ki se nas dr\u017eijo kot klopi. V celoti lahko trenirate tudi na prostem. \u010clanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Treniranje na prostem- zakaj in kako za\u010deti trenirati na sve\u017eem zraku <\/a><\/strong>vam bo povedal kako.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"Kako izgleda uspe\u0161en trening?\" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"Kako izgleda uspe\u0161en trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravilno_nacrtovanje_treninga_vodi_do_seksi_postave_in_popolne_sportne_kondicije\"><\/span>Pravilno na\u010drtovanje treninga vodi do seksi postave in popolne \u0161portne kondicije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ko nekaj \u010dasa ne morete ve\u010d napredovati v treningih mo\u010di ali teka\u0161kih naporih<\/strong>, bi morda morali premisliti o svojem treningu. <strong>Ali vadite enake vaje z enako obremenitvijo<\/strong> ter znova in znova z enakim \u0161tevilom ponovitev? <strong>\u017de eno leto vsak drugi dan te\u010dete<\/strong> eno uro po isti poti z enakim tempom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potem ni presenetljivo, \u010de se va\u0161a zmogljivost ne izbolj\u0161a. Vsaka dolgoro\u010dna \u0161portna obremenitev se na na\u0161em telesu ka\u017ee s prilagoditvami. <strong>Mo\u010d se bo pove\u010dala, nekatere od teh mi\u0161ic bodo rasle, izgubili bomo malo ma\u0161\u010dobe, pove\u010dalo se bo splo\u0161no fizi\u010dno stanje<\/strong> in delovanje krvo\u017eilnega sistema za bolj\u0161e spopadanje z vzdr\u017eljivostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">\u010ce pa telesu \u0161e vedno dajete <strong>enak impulz <\/strong>med dvigovanjem ute\u017ei z vedno enako obremenitvijo, <strong>ne morete pri\u010dakovati druga\u010dnih rezultatov prilagajanja<\/strong> v obliki rasto\u010dih prsnih mi\u0161ic. Prav tako ne morete pri\u010dakovati, da boste dobro pretekli maraton, ko boste vsak drugi dan pretekli 10 kilometrov. Hkrati smo se spomnili na\u0161ega starej\u0161ega, a odli\u010dnega \u010dlanka, ki bi vas utegnil zanimati &#8211; <strong><a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Klasi\u010dna kardio ali HIIT vadba &#8211; katera bolje topi ma\u0161\u010dobe?<\/a><\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"Pravilno na\u010drtovanje treninga vodi do seksi postave in popolne \u0161portne zmogljivosti\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"Pravilno na\u010drtovanje treninga vodi do seksi postave in popolne \u0161portne zmogljivosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pravilno_izboljsati_sportno_zmogljivost_in_premagati_stagnacijo_tako_pri_treningu_kot_pri_hujsanju\"><\/span>Kako pravilno izbolj\u0161ati \u0161portno zmogljivost in premagati stagnacijo tako pri treningu kot pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">\u010ce se \u017eelimo <strong>nenehno izpopolnjevati, moramo na treningu dodajati in dosegati tudi postopno preobremenitev<\/strong>, kar nam bo pomagalo dose\u010di mo\u010dnej\u0161i impulz, kar se bo dolgoro\u010dno odra\u017ealo v bolj\u0161ih rezultatih.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Postopno preobremenitev lahko dose\u017eemo z:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Ve\u010dji obseg treninga<\/strong> v obliki ve\u010djega \u0161tevila serij znotraj vaj med treningom. Za za\u010detek <strong>namesto 3 serij naredimo 4<\/strong>. Lahko uporabimo tudi prakso <strong>ene dodatne vaje, ki presega na\u010drt treninga.<\/strong><\/p><\/li><li><p><strong>Ve\u010dja intenzivnost treninga<\/strong>, ki jo dose\u017eemo s <strong>pove\u010danjem obremenitve ute\u017ei<\/strong>. \u0160tejejo tudi tisti majhni diski, ki tehtajo 1,25 kilograma. Predvsem bomo dosegli ve\u010djo mehansko mi\u0161i\u010dno napetost, ki je eden od kazalcev rasti mi\u0161ic.<\/p><\/li><li><p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>S skraj\u0161anjem intervalov po\u010ditka med serijami<\/strong> vaje izvajamo v kraj\u0161em \u010dasu in z <strong>ve\u010djim presnovnim stresom,<\/strong> <strong>kar je pokazatelj rasti mi\u0161ic<\/strong>.<\/span><\/span><\/p><\/li><li><p><strong>Z upo\u010dasnitvijo tehnike vadbe<\/strong> pove\u010dujemo \u010das pod napetostjo (TUT) in spet <strong>pove\u010dujemo presnovni stres<\/strong>.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Koliko ponovitev med treningom na mi\u0161i\u010dni del je najbolj smiselna izbira<\/strong>? To je razpon 40-60 ponovitev. Lahko se vrnemo od <strong>mo\u010dnej\u0161ih 4-6 ponovitev<\/strong> v kompleksni vaji <strong>do &#8220;bodybuildinga&#8221; 8-12 ponovitev<\/strong> v naslednji vaji. <span style=\"color: #ff6600\">[6]<\/span> \u010ce ne veste, kako sestaviti na\u010drt treninga, vam bo zagotovo pomagal na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe &#8211; nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"Kako pravilno premagati stagnacijo tako pri treningu kot pri huj\u0161anju?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"Kako pravilno premagati stagnacijo tako pri treningu kot pri huj\u0161anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mehanizmi_za_spodbujanje_rasti_misic_brez_katerih_rezultati_ne_bodo_dosezeni\"><\/span>3 mehanizmi za spodbujanje rasti mi\u0161ic, brez katerih rezultati ne bodo dose\u017eeni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Iz\u010drpno delo Schoenfelda (2010) ka\u017ee, da so primarni 3 dejavniki odgovorni za rast mi\u0161ic na ra\u010dun treninga mo\u010di.<\/span> <span style=\"color: #ff6600\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Mehanska napetost<\/strong>. Ve\u010djo mehansko napetost dose\u017eemo z ve\u010djo te\u017eo na palici za dvigovanje.<\/p><\/li><li><p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Po\u0161kodba mi\u0161ic<\/strong> je manifestacija obremenitve, ki se na mi\u0161i\u010dnih celicah ka\u017ee s po\u0161kodbami in tvorbo mikrotravme. Te se nato <strong>popravijo in mi\u0161ice postanejo ve\u010dje in mo\u010dnej\u0161e.<\/strong><\/span><\/span><\/p><\/li><li><p><strong>Presnovni stres<\/strong> se spodbuja z <strong>dalj\u0161im \u010dasom pod napetostjo<\/strong> (TUT) ali <strong>ve\u010d ponovitvami na serijo, imenovanimi &#8220;pumping sets&#8221;<\/strong>, in lahko si ga predstavljamo kot dobro staro frazo &#8220;izgorevanje mi\u0161ic med vadbo.&#8221;<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Periodizacija_treninga_Ali_so_%E2%80%9Czmedenost_misic%E2%80%9D_in_pogoste_spremembe_treninga_popolnoma_odvec\"><\/span>Periodizacija treninga: Ali so &#8220;zmedenost mi\u0161ic&#8221; in pogoste spremembe treninga popolnoma odve\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Klju\u010d za nenehno premikanje \u0161portne zmogljivost in premagovanje stagnacije je pravilno postavljen na\u010drt treninga<\/strong>, ki upo\u0161teva osnovne mehanizme mi\u0161i\u010dne rasti. Pove\u010danje intenzivnosti treninga ne traja v nedogled. Kot del na\u010drtovanja treninga bi morali <strong>pove\u010dati obremenitev v mezociklu<\/strong> (srednjero\u010dno obdobje treninga), ki <strong>traja pribli\u017eno 4-8 tednov<\/strong>.<\/span> <span style=\"color: #ff6600\">[3] [7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Po tem bi morala slediti pribli\u017eno tedenska faza razbremenitve treninga<\/strong>, kar ne pomeni, da se pole\u017eava in gleda Netflix. Pod tem si lahko predstavljamo <strong>zmanj\u0161anje intenzivnosti treninga za pribli\u017eno polovico<\/strong>, da bi v celoti odra\u017eali prilagoditve treninga. Preprosto povedano, lahko <strong>zmanj\u0161amo obremenitev z ute\u017emi ali \u0161tevilo serij<\/strong>. Za po\u010ditek med serijami lahko uporabimo tudi dalj\u0161e odmore.<\/span> <span style=\"color: #ff6600\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Zmedenost mi\u0161ic in nenehne spremembe treningov nam ne bodo prinesle bolj\u0161ih in hitrej\u0161ih rezultatov.<\/strong> Prav nasprotno, lahko nam podalj\u0161ajo pot do ciljev. Predstavljajte si, da je na\u0161 cilj <strong>pove\u010dati mo\u010d nog<\/strong>, na\u0161 trening pa se mora osredoto\u010diti predvsem na zapletene vaje za mo\u010d, kot so <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010depi,<\/a>&nbsp;mrtvi dvigi, ali podobno. Namesto tega bi opravili en trening z lastno te\u017eo in drugega nadome\u0161\u010dali na primer s&nbsp;<strong>HIIT<\/strong> vadbo. To nam <strong>ne bo pomagalo dose\u010di cilja<\/strong>. Paradoksalno je, da bi s to strategijo dejansko zni\u017eali zmogljivost.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"3 mehanizmi, ki spodbujajo rast mi\u0161ic\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 mehanizmi, ki spodbujajo rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Namesto zmedenosti mi\u0161ic je v\u010dasih bolje, da za ve\u010djo motiviranost zamenjate vrstni red vaj na treningu<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">V raziskavi Eneka Baz-Valleja in sodelavcev (2019) so raziskovalci ugotovili, da je bilo <strong>izmeni\u010dno zaporedje vaj<\/strong> v 8-tedenskem na\u010drtu treninga, ki temelji na rezultatih ra\u010dunalni\u0161kega programa, <strong>za eksperimentalno skupino \u0161portnikov manj dolgo\u010dasno kot pri klasi\u010dnem programu treninga<\/strong>, kjer kontrolna skupina je trenirala to\u010dno dolo\u010den na\u010drt treninga \u0161e vedno na enak na\u010din. Obe skupini sta trenirali 4-krat na teden, med programom sta opravili pribli\u017eno enak obseg treninga in dosegli podobne rezultate. A tega ne smemo zamenjati z na\u010deli &#8220;zmedenosti mi\u0161ic&#8221;, ki temelji na spreminjanju vrste treninga.<\/span> <span style=\"color: #ff6600\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010ce nimamo dolo\u010denih ciljev, je lahko koristno tudi izvajanje vsakega treninga za drug \u0161port<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Spreminjanje vrst treningov<\/strong> med tednom je lahko koristno, \u010de se <strong>ne dolgo\u010dasite in padete v stereotip treninga<\/strong>. Bolj kot se veselite treningov, bolj boste motivirani. To pa je zelo individualna zadeva.<\/p><\/li><li><p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Zahvaljujo\u010d kombinaciji razli\u010dnih \u0161portnih dejavnosti<\/strong> (treningi mo\u010di, HIIT, tek, crossfit itd.) <strong>lahko delujemo na skoraj vseh komponentah \u0161portne zmogljivosti<\/strong>, kot so maksimalna mo\u010d, vzdr\u017eljivost mo\u010di, vzdr\u017eljivost hitrosti ali splo\u0161na aerobna vzdr\u017eljivost, in tako izbolj\u0161ujemo splo\u0161no telesno pripravljenost. \u010ce imate te\u017eave z redno vadbo in vam to prepre\u010duje doseganje ciljev, vam lahko pomaga na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/6-korakov-do-zelezne-samodiscipline-za-doseganje-zastavljenih-fitnes-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 korakov do \u017eelezne samodiscipline za doseganje zastavljenih fitnes ciljev<\/a><\/strong>.<\/span><\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kksna_je_lekcija\"><\/span>Kk\u0161na je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Za rezultate v \u0161oli, na delovnem mestu ali v \u0161portu so zaslu\u017eni trdo delo, potrpljenje, vztrajnost in pravilno zastavljen na\u010drt<\/strong>. Ko dose\u017eemo stagnacijo uspe\u0161nosti, je \u010das, da si ogledamo na\u010drt treninga in razmislimo, ali je pravilno postavljen. <strong>Nima smisla, da delamo naprej enako in pri\u010dakujemo druga\u010dne rezultate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi dejavniki \u017eivljenjskega sloga so povezani z optimalno zastavljenim na\u010drtom treninga, ki upo\u0161teva na\u010dela postopne preobremenitve. Brez spanja, dobre prehrane in obvladovanja stresa bomo veliko te\u017eje dosegli svoje cilje, kot \u010de se <strong>osredoto\u010dimo na izbolj\u0161anje vseh dejavnikov \u017eivljenjskega sloga<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dal pogoste spremembe v treningu in \u0161portu, da bi \u0161okirali mi\u0161ice po principu zmedenosti mi\u0161ic, ne bodo prinesle hitrej\u0161ih in bolj\u0161ih rezultatov. <strong>Vse bolj zahteven trening z dovolj \u010dasa za regeneracijo vam bo prinesel kakovostne rezultate<\/strong>, le potrpeti morate in zaupati procesu. Idealno je, \u010de se z na\u010drtom treninga posvetujete z izku\u0161enim trenerjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Verjetno bomo do\u017eiveli pravi \u0161ok, \u010de se bomo zjutraj postavili pod hladen tu\u0161, v gozdu sre\u010dali medveda ali se zna\u0161li pred zemljevidom newyor\u0161ke podzemne, medtem ko smo doslej \u017eiveli sami na pode\u017eelju. Ali je mogo\u010de mi\u0161ice &#8220;\u0161okirati in zmesti&#8221;, da bi hitreje pri\u0161li do \u017eelenih rezultatov?<\/p>\n","protected":false},"author":65,"featured_media":183661,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6375,7191,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-190299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hujsanje","9":"tag-rast-misicne-mase-sl","10":"tag-trening-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali je mogo\u010de z zmedenostjo mi\u0161ic dose\u010di hitrej\u0161e rezultate pri huj\u0161anju oz. pridobivanju mi\u0161ic? 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