{"id":223642,"date":"2021-03-05T13:02:43","date_gmt":"2021-03-05T12:02:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223642"},"modified":"2021-03-05T13:02:46","modified_gmt":"2021-03-05T12:02:46","slug":"koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/","title":{"rendered":"Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice?"},"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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Koliko_ponovitev_je_najboljsa_praksa_za_pridobivanje_misic\" title=\"Koliko ponovitev je najbolj\u0161a praksa za pridobivanje mi\u0161ic?\">Koliko ponovitev je najbolj\u0161a praksa za pridobivanje mi\u0161ic?<\/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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#3_mehanizmi_za_rast_misic\" title=\"3 mehanizmi za rast mi\u0161ic:\">3 mehanizmi za rast mi\u0161ic:<\/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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Za_najucinkovitejse_in_najhitrejse_pridobivanje_misic_izberite_serije_s_siroko_paleto_ponovitev\" title=\"Za naju\u010dinkovitej\u0161e in najhitrej\u0161e pridobivanje mi\u0161ic izberite serije s \u0161iroko paleto ponovitev.\">Za naju\u010dinkovitej\u0161e in najhitrej\u0161e pridobivanje mi\u0161ic izberite serije s \u0161iroko paleto ponovitev.<\/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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Najpogostejsi_miti_o_treningu_moci_stevilu_ponovitev_v_nizu_in_pridobivanju_misic\" title=\"Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v nizu in pridobivanju mi\u0161ic\">Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v nizu in pridobivanju mi\u0161ic<\/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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Koliko_ponovitev_je_najboljsa_praksa_za_hujsanje\" title=\"Koliko ponovitev je najbolj\u0161a praksa za huj\u0161anje?\">Koliko ponovitev je najbolj\u0161a praksa za huj\u0161anje?<\/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\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Najpogostejsi_miti_o_treningu_moci_stevilu_ponovitev_v_seriji_in_izgubi_teze\" title=\"Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v seriji in izgubi te\u017ee\">Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v seriji in izgubi te\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Kaksno_stevilo_ponovitev_in_kaksna_obremenitev_z_utezmi_je_primerna_za_trening\" title=\"Kak\u0161no \u0161tevilo ponovitev in kak\u0161na obremenitev z ute\u017emi je primerna za trening?\">Kak\u0161no \u0161tevilo ponovitev in kak\u0161na obremenitev z ute\u017emi je primerna za trening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>&#8220;Stari, dobra forma, koliko ponovitev izvede\u0161? Mark, sedaj res izgleda\u0161 dobro, ko si tako shuj\u0161al in stavim, da si izvajal veliko ponovitev vsake vaje, o kateri je bilo \u017ee veliko napisanega in priporo\u010denega? \u00bbKar lahko storimo, je, da je prizadevanje za posnemanje uspe\u0161nih vzorcev nekako vsem v krvi in \u200b\u200bseveda posku\u0161amo najti naju\u010dinkovitej\u0161e metode za rast mi\u0161ic, huj\u0161anje ali izbolj\u0161anje telesne kondicije. Potem je zelo enostavno preizkusiti na\u010drt prehrane in treninga od nekoga, ki je prav tako uspel dose\u010di cilj, ki ste si ga zastavili.<\/em> <strong>Toda tisto, kar velja za nekoga, morda ne velja za vse<\/strong> in morda ni najbolj smiseln in u\u010dinkovit na\u010din. Pojasnimo vse skupaj in poka\u017eimo, zakaj se ne bi smeli bati te\u017ekih ute\u017ei niti pri huj\u0161anju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_ponovitev_je_najboljsa_praksa_za_pridobivanje_misic\"><\/span>Koliko ponovitev je najbolj\u0161a praksa za pridobivanje mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kak\u0161no je idealno \u0161tevilo ponovitev za rast mi\u0161ic? To je zelo te\u017eko vpra\u0161anje, na katerega bi tudi najbolj\u0161i znanstveni strokovnjaki odgovorili, da gre za trenutno stopnjo znanja. Tudi \u010de ima vsak fant v va\u0161em fitnesu hiter in natan\u010den odgovor, da gre za 8-12 ponovitev, to ni tako preprosto. Obstajajo \u0161tevilni dejavniki, ki lahko prispevajo k temu, da se ta razpon nekoliko spremeni za vsako posamezno osebo na dolo\u010deni to\u010dki v njihovem \u0161portnem \u017eivljenju. <strong>Te\u017eava je zaradi zmede v ravni in zgodovini treningov \u0161portnika, starosti, \u010dasu, potrebnem za regeneracijo, splo\u0161nem na\u010drtu treninga in specifi\u010dnih vaj.<\/strong> Najprej poka\u017eemo, kateri so najpomembnej\u0161i dejavniki treninga za rast mi\u0161ic na podlagi iz\u010drpnega dela Brada Schoenfelda (2010).&nbsp;<span style=\"color: #ff6600\">[1]<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mehanizmi_za_rast_misic\"><\/span>3 mehanizmi za rast mi\u0161ic:<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"Kako rastejo mi\u0161ice?\" class=\"wp-image-212508\" title=\"Kako rastejo mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Mehanska napetost<\/strong> nara\u0161\u010da z obremenitvijo pre\u010dke. Najve\u010djo mehansko napetost dose\u017eemo z uporabo majhnega \u0161tevila ponovitev (pribli\u017eno do 6) z obremenitvijo blizu pove\u010dane najve\u010dje te\u017ee (1RM).<\/li><li><strong>Po\u0161kodbe mi\u0161ic<\/strong> so posledica celotne vadbene obremenitve (obseg vadbe na mi\u0161i\u010dni del), ki se na mi\u0161i\u010dnih celicah ka\u017ee s po\u0161kodbami in tvorbo mikrotravm. Za dosego optimalne mi\u0161i\u010dne po\u0161kodbe je zna\u010dilno povpre\u010dno \u0161tevilo ponovitev vaj (pribli\u017eno 8-12) z obremenitvijo 60-75% 1RM.<\/li><li><strong>Presnovni stres se pove\u010da z ve\u010d ponovitvami v seriji,<\/strong> ki je zna\u010dilna za &#8220;serijo \u010drpalk&#8221;, za katero je zna\u010dilno veliko \u0161tevilo ponovitev (15+) do te mere, da mi\u0161ice dobesedno &#8220;gorijo&#8221;. <strong>Ve\u010dji presnovni stres lahko dose\u017eemo z dalj\u0161im \u010dasovnim zamikom pod obremenitvijo<\/strong> (TUT).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nenehno izbolj\u0161evanje in premikanje zmogljivosti, je potrebno dodati vadbo in <strong>posku\u0161ati dose\u010di <a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\"postopno preobremenitev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">postopno preobremenitev<\/a>.<\/strong> Zahvaljujo\u010d temu boste imeli nekoliko intenzivnej\u0161i impulzni trening, ki se bo pokazal v ve\u010djih prirastkih mi\u0161ic in mo\u010di. Ne smemo pozabiti na pravilno periodizacijo treninga in po mo\u010dnem mezociklu izbrati tedensko razbremenitev s pribli\u017eno 50% zmanj\u0161anjem intenzivnosti treninga, da bi se v celoti odrazilo pove\u010danje mo\u010di in mi\u0161i\u010dne mase.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_najucinkovitejse_in_najhitrejse_pridobivanje_misic_izberite_serije_s_siroko_paleto_ponovitev\"><\/span>Za naju\u010dinkovitej\u0161e in najhitrej\u0161e pridobivanje mi\u0161ic izberite serije s \u0161iroko paleto ponovitev.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leta 2017 sta Schoenfeld in ekipa v svojem obse\u017enem delu, ki je vklju\u010devalo analizo 21 \u0161tudij, pokazala, da je <strong>rast mi\u0161ic dejansko primerljiva z uporabo \u0161irokega spektra ponovitev vaj, pod pogojem, da vadite vsako serijo blizu mi\u0161i\u010dne odpovedi.<\/strong> Kako to veste? Preprosto po ob\u010dutku, kot da nimate dodatnih ponovitev v rezervi. Torej je rast mi\u0161ic primerljiva pri 6, 10, 15 ali celo 30 ponovitvah z obremenitvijo, ki vam omogo\u010da, da se za dolo\u010deno \u0161tevilo ponovitev pribli\u017eate mi\u0161i\u010dni odpovedi. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na naravo mehanizmov hipertrofij mi\u0161ic je idealno, da se serija ponovi s \u0161irokim razponom ponovitev. Pravzaprav to implicitno potrjuje tudi kakovostno delo Schoenfelda in sod. v za\u010detku leta 2021, kar odpira ve\u010d vpra\u0161anj kot odgovorov. Vklju\u010devanje serij z <strong>velikim \u0161tevilom ponovitev se zdi primernej\u0161e za posamezne vaje<\/strong>, kot je to obi\u010dajno pri vajah za biceps ali triceps. V primeru <strong>zapletenih ve\u010dkratnih vaj pa je po drugi strani bolje obdr\u017eati ni\u017eji profil (manj\u0161e \u0161tevilo ponovitev),<\/strong> saj so tak\u0161ni <span style=\"color: #ff6600\"><a aria-label=\"mrtvi dvigi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtvi dvigi<\/a><\/span> ali po\u010depi veliko bolj iz\u010drpavajo\u010di kot posamezne vaje na \u017eiv\u010dno-mi\u0161i\u010dni sistem, ki prav tako potrebuje dovolj \u010dasa za regeneracijo. <span style=\"color: #ff6600\">[5-6]<\/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\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"Koliko ponovitev je najbolj\u0161a praksa za pridobivanje mi\u0161ic?\" class=\"wp-image-212598\" width=\"843\" height=\"562\" title=\"Koliko ponovitev je najbolj\u0161a praksa za pridobivanje mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>V primeru treninga z ve\u010d ponovitvami v nizu se zdi, da je treba vlo\u017eiti ve\u010d truda in &#8220;nelagodja&#8221;, zaradi \u010desar lahko \u0161portniki odnehajo, preden resni\u010dno dose\u017eejo mi\u0161i\u010dno odpoved. Prepri\u010dan sem, da ste se \u017ee zna\u0161li v situaciji, ko ste mislili, da ne morete nadaljevati, vendar ste vseeno na\u0161li skrito mo\u010d in naredili nekaj dodatnih ponovitev. Delo Santaniela in sod. ni pokazalo nobenih koristi pri izvajanju \u0161tevilnih ponovitev, ki vodijo v stanje mi\u0161i\u010dne odpovedi, kar dokazuje dejstvo, da je treba na <strong>na\u010drt vadbe gledati kot na celoto, in ne le kot na \u201cposamezne dele. &#8220;<\/strong> <span style=\"color: #ff6600\">[7-9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V okviru programa treninga obi\u010dajno ne gre le za pove\u010danje mi\u0161i\u010dne mase, temve\u010d tudi za mi\u0161i\u010dno mo\u010d. Za njen razvoj so zna\u010dilne pribli\u017eno<strong> 2-3 ponovitve z obremenitvijo 90-95% 1RM<\/strong> (najve\u010dja dvignjena te\u017ea s pravilno tehniko za eno ponovitev). Nasprotno pa se <strong>visoke stopnje ponovitev<\/strong>, izra\u017eene v pribli\u017eno ve\u010d kot 15 ponovitvah, najpogosteje uporabljajo za <strong>izgradnjo mi\u0161i\u010dne vzdr\u017eljivosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V svojem na\u010drtu vadbe lahko uporabite \u0161iroko paleto ponovitev, vendar se morate \u0161e posebej zavedati, zakaj tako trenirate in se vpra\u0161ati, ali je res dobra ideja trenirati s 5, 10 ali 20 ponovitvami s tako velikim bremenom . Ne pozabite tudi, da se popolna <strong>regeneracija mi\u0161ic po obremenitvi mo\u010di pojavi v pribli\u017eno 24-72 urah.<\/strong> Zaradi \u010dasa, potrebnega za popolno regeneracijo, je primerno izvajati trening enega dela mi\u0161ic pribli\u017eno dvakrat na teden. <span style=\"color: #ff6600\">[2]<\/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\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Koliko serij in ponovitev naj naredim?\" class=\"wp-image-212611\" width=\"843\" height=\"562\" title=\"Koliko serij in ponovitev naj naredim?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najpogostejsi_miti_o_treningu_moci_stevilu_ponovitev_v_nizu_in_pridobivanju_misic\"><\/span>Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v nizu in pridobivanju mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Dvigovanje maksimuma je najbolj\u0161a pot do rasti mi\u0161ic<\/h3>\n\n\n\n<p>Ob\u010dasno tudi v svoji najljub\u0161i telovadnici naletite na primere, ko posku\u0161ajo predvsem mladi fantje trenirati do najve\u010dje meje svojih zmo\u017enosti. Poleg ustrezne tehnike, ki zlasti zaradi zaobljenega hrbta v obliki napetega loka pri mrtvih dvigih zahteva te\u017eave z medvreten\u010dnimi plo\u0161\u010dicami, zato tak\u0161ne vaje nimajo nobene zasluge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po eni ponovitvi serije, mi\u0161ice ne zrastejo veliko<\/strong>, poleg tega pa pretirano iz\u010drpajo \u017eiv\u010dni sistem, ki nato potrebuje ve\u010d \u010dasa za regeneracijo. Maksimalno testiranje (1RM) ima svoje mesto na za\u010detku in na koncu vadbenega cikla, da bi ugotovili kako pravilno prilagoditi svojo obremenitev vadbe in kam ste se bili skozi \u010das med treningom pripravljeni potisniti. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36358,65239,67330,73135,80965\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Idealno je trenirati v obmo\u010dju od 8 do 12 ponovitev, sicer ni vredno<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, lahko spodbudimo rast mi\u0161ic s \u0161irokim spektrom ponovitev in to ni nujno tradicionalnih 8 &#8211; 12 ponovitev serij, kot se jih priporo\u010da pri bodybuildingu. Najpomembneje je, <strong>da uporabite obremenitev, s katero bi morali imeti v rezervi pribli\u017eno 1-3 ponovitve.<\/strong> Serije, kjer \u017eelite uporabiti ve\u010dje \u0161tevilo ponovitev blizu mi\u0161i\u010dne odpovedi, je treba shraniti za zadnjo serijo. Zdi se, da je njihova uporaba koristna re\u0161itev, zlasti v primeru posameznih vaj. <span style=\"color: #ff6600\">[3\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Mi\u0161ice pridobimo samo z dvigovanjem \u017eeleza<\/h3>\n\n\n\n<p>Oglejte si \u0161portne discipline in videli boste \u0161tevilne \u0161portnike, ki so zaradi narave svoje \u0161portne discipline dosegli mi\u0161i\u010dno hipertrofijo. Ni nam treba iti dale\u010d, da opazimo, da lahko tudi <strong>sprint ali visoko intenzivni trening kolesarjev spodbudi rast mi\u0161ic.<\/strong> Seveda je v programu treningov teh \u0161portnikov tudi komponenta mo\u010di, a dovolj mo\u010dan rastni impulz lahko dose\u017eemo tudi z visoko intenzivnimi treningi. <span style=\"color: #ff6600\">[10-11] <\/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\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"Ali lahko mi\u0161ice rastejo po sprintu ali HIIT treningu?\" class=\"wp-image-212624\" width=\"843\" height=\"562\" title=\"Ali lahko mi\u0161ice rastejo po sprintu ali HIIT treningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Veliko \u0161tevilo ponovitev najbolje izklesa mi\u0161ice <\/h3>\n\n\n\n<p><strong>Kaj pomeni opredelitev mi\u0161ic?<\/strong> Za ve\u010dino ljudi to pomeni, da se <strong>znebijo podko\u017ene ma\u0161\u010dobe in ohranijo ali pove\u010dajo mi\u0161i\u010dno maso.<\/strong> S tega vidika je spet priporo\u010dljivo uporabiti \u0161iroko paleto ponovitvenih vaj s pribli\u017ekom mi\u0161i\u010dne odpovedi. Do 3 ponovitve lahko pustite za rezervo. Na splo\u0161no je <strong>morda bolje izvajati pogosto priporo\u010denih 8-12 ponovitev z obremenitvijo 60-75% va\u0161ega maksimuma<\/strong> v dani vaji, kot pa se poskusiti pribli\u017eati mi\u0161i\u010dni odpovedi z lahkim ute\u017emi ali vadbenim trakom. Pri zmanj\u0161evanju ma\u0161\u010dobnega tkiva je pomembno, da trenirate dovolj, da ohranite \u010dim ve\u010d mi\u0161ic in <a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"u\u017eivate uravnote\u017eeno prehrano (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017eivate uravnote\u017eeno prehrano<\/a> z dovolj <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a> za va\u0161e potrebe. <span style=\"color: #ff6600\">[12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. In ja, \u010de vas ni\u010d ne boli, pomeni, da ni bil dober trening<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/\" target=\"_blank\" aria-label=\"Bole\u010dine v mi\u0161icah po treningu ali DOMS  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Bole\u010dine v mi\u0161icah po treningu ali DOMS<\/strong><\/span> <\/a>(Delayed Onset Muscle Soreness) so najverjetneje posledica po\u0161kodb mi\u0161ic pri samem treningu. Obi\u010dajno se pojavijo 24-72 ur po treningu. Kot veste, je <strong>po napornih po\u010depih najve\u010dji problem spust po stopnicah 2. do 3. dan po samem treningu.<\/strong> Vendar se zdi, da po\u0161kodbe mi\u0161ic niso nujno potrebne za rast mi\u0161ic, zaradi rasti mi\u0161ic pa je mogo\u010de trenirati tudi brez bole\u010din v mi\u0161icah. <span style=\"color: #ff6600\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po dalj\u0161em premoru ali po\u0161kodbi vrnitev na trening neizogibno boli, s\u010dasoma pa s pove\u010dano kondicijo in celo kaskado prilagoditvenih sprememb resni\u010dno lahko u\u010dinkovito trenirate tudi brez bole\u010din v mi\u0161icah. V primeru, da vas zanimajo navodila, kako pravilno oblikovati svojo prehrano in na\u010drt treninga za mi\u0161i\u010dno maso, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\"Kaj jesti in kako telovaditi, da kon\u010dno pridobite mi\u0161ice? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako telovaditi, da kon\u010dno pridobite mi\u0161ice?<\/a><\/strong><\/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\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"Kako opredeliti mi\u0161ice?\" class=\"wp-image-212637\" width=\"843\" height=\"563\" title=\"Kako opredeliti mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_ponovitev_je_najboljsa_praksa_za_hujsanje\"><\/span>Koliko ponovitev je najbolj\u0161a praksa za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovor na to vpra\u0161anje se nekako skriva med vrsticami, zato ga razsvetlimo. Osnova za uspe\u0161no huj\u0161anje je prehrana, ki upo\u0161teva <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dni deficit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni deficit<\/a><\/span><\/strong> in o tem se ni mogo\u010de pogajati. Prav tako je treba imeti dober <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\"na\u010drt treninga, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>na\u010drt treninga<\/strong><\/span>,<\/a> ki vam bo <strong>pomagal ohraniti \u010dim ve\u010d mi\u0161i\u010dne mase<\/strong> in spodbuditi izgubo ma\u0161\u010dob.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Kolik\u0161na je poraba energije med treningom?<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"Koliko ponovitev je najbolj\u0161a praksa za huj\u0161anje?\" class=\"wp-image-212562\" title=\"Koliko ponovitev je najbolj\u0161a praksa za huj\u0161anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Trajanje treninga<\/strong> ima neposreden vpliv na koli\u010dino porabljenih kalorij. Vendar morate paziti na aktiven \u010das pre\u017eivet na treningu, saj posedanje in pogovor za \u0161ankom ne bo pokuril veliko kalorij.<\/li><li><strong>Intenzivnost treninga<\/strong> lahko dolo\u010dimo glede na na\u0161e potrebe s pomo\u010djo sr\u010dnega utripa. Bolj ko je trening intenziven, ve\u010dji je sr\u010dni utrip in s tem pokurite ve\u010d energije.<\/li><li><strong>Telesna te\u017ea<\/strong> vpliva na porabo energije. Vi\u0161ja kot je, ve\u010dja je izhodna energija. Tudi sestava telesa ima tukaj svojo vlogo, pri kateri ve\u010d mi\u0161i\u010dne mase pri gibanju povzro\u010di ve\u010d energije kot ma\u0161\u010dobno tkivo.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ohranjanje mi\u0161ic med huj\u0161anjem je klju\u010dnega pomena, da mi\u0161ice dovolj obremenimo z intenzivnimi treningi mo\u010di in poskrbimo za <strong>pove\u010danje vnosa beljakovin<\/strong>, zlasti okoli treninga, kadar lahko kombinacija dovolj spodbudi tvorbo mi\u0161i\u010dnih beljakovin (MPS). <span style=\"color: #ff6600\">[14-16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija Longlanda in sod. je pokazala, da je<strong> mogo\u010de pridobiti mi\u0161ice tudi v razmeroma visokem kalori\u010dnem deficitu<\/strong> (40-odstotno zmanj\u0161anje kalorij v primerjavi s telesnimi zahtevami) v okviru treninga mo\u010di in visokega vnosa beljakovin <strong>2,4 grama<\/strong> na kilogram telesne te\u017ee. Posamezniki s tem ve\u010djim vnosom beljakovin v \u0161tudiji so <strong>izgubili manj kot 5 kilogramov ma\u0161\u010dobe in v povpre\u010dju pridobili 1,2 kilograma mi\u0161i\u010dne mase.<\/strong> <span style=\"color: #ff6600\">[14-16] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najpogostejsi_miti_o_treningu_moci_stevilu_ponovitev_v_seriji_in_izgubi_teze\"><\/span>Najpogostej\u0161i miti o treningu mo\u010di, \u0161tevilu ponovitev v seriji in izgubi te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Pri huj\u0161anju je najbolje, da trenirate z velikim \u0161tevilom ponovitev<\/h3>\n\n\n\n<p>Trening mo\u010di pri huj\u0161anju mora skupaj s pove\u010danim vnosom beljakovin prispevati k ohranjanju in po mo\u017enosti pove\u010danju mi\u0161i\u010dne mase. Za klju\u010dno spremenljivko mi\u0161i\u010dne hipertrofije velja <strong>mehani\u010dna napetost<\/strong> v obliki nenehno nara\u0161\u010dajo\u010de obremenitve ute\u017ei. To je tudi eden od pogojev za postopno preobremenitev, ki je potrebna za premikanje meja in nenehno izbolj\u0161evanje. Iz tega lahko sklepamo, da je <strong>najprimernej\u0161a strategija, osredoto\u010danje na kombinacijo 4-6 ponovitev s pribli\u017eno 80-85% 1RM in 8-12 ponovitev z 60-75% 1RM.<\/strong> To bo pomagalo ohranjati mi\u0161i\u010dno mo\u010d in mi\u0161i\u010dno maso. Za pove\u010danje proteosinteze mi\u0161ic po treningu je treba vzeti <strong>pribli\u017eno 30-gramski odmerek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\"sirotkinih beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkinih beljakovin<\/a><\/span><\/strong>. Po vadbi za celo telo je lahko celo 40 gramov. <span style=\"color: #ff6600\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponovno je potrebno veliko \u0161tevilo ponovitev uporabiti le za posamezne vaje ali pa se je treba izogibati tej strategiji in <strong>podpirati izgubo te\u017ee s pove\u010danjem proizvodnje energije z ve\u010djo aktivnostjo \u010dez dan<\/strong> in \u200b\u200bgibanjem v obliki NEAT. \u010ce se spra\u0161ujete, kak\u0161en vpliv ima raven vsakodnevne aktivnosti na huj\u0161anje, preberite na\u0161 \u010dlanek<strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\"Kateri dejavnik je najpomembnej\u0161i pri huj\u0161anju? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kateri dejavnik je najpomembnej\u0161i pri huj\u0161anju?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u017denske se morajo gibati druga\u010de kot mo\u0161ki<\/h3>\n\n\n\n<p><strong>Skraj\u0161ana zgodba: &#8221; Ne, ni potrebno.&#8221;<\/strong> Nastavitev treninga mo\u010di temelji na ciljih \u0161portnika in morebiti potrebnih posebnih prilagoditvah glede na drug \u0161port. <strong>Za ve\u010dino \u017eensk, ki trenirajo, da bi se dobro po\u010dutile v svojem telesu, velja podobna splo\u0161na shema kot za mo\u0161ke.<\/strong> Edina razlika je lahko krepitev in pove\u010danje mi\u0161i\u010dne mase na razli\u010dnih mi\u0161i\u010dnih predelih. Medtem, ko se mo\u0161ki osredoto\u010dajo predvsem na prsni ko\u0161, hrbet in roke, \u017eenske, nasprotno, svojo pozornost usmerjajo na noge, zadnjico in trebuh. Vendar to realno pomeni dodajanje in odstranjevanje ciljnih vaj kot del celovitega na\u010drta treninga. Dekleta, ne bojte se dvigovati te\u017ekih ute\u017ei, presene\u010dene boste, kaj ste sposobne narediti!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u017denske naj trenirajo z manj\u0161o obremenitvijo in ve\u010d ponovitvami kot mo\u0161ki<\/h3>\n\n\n\n<p>Kot ka\u017ee prej\u0161nja to\u010dka, <strong>\u017eenske ne bi smele trenirati druga\u010de kot mo\u0161ki.<\/strong> \u010ceprav je res, da imajo \u017eenske na splo\u0161no manj mo\u010di v primerjavi z mo\u0161kimi, bo dolo\u010danje njihovega na\u010drta treninga temeljilo na trenutni zmo\u017enosti maksimalne mo\u010di, ki bo v primerjavi z mo\u0161kimi manj\u0161e. A razlika bo le v druga\u010dni te\u017ei enoro\u010dne ute\u017ei. <strong>Splo\u0161no priporo\u010deno \u0161tevilo ponovitev vadbe je enako.<\/strong> Krepitev telesa preprosto pomeni izgubo telesne ma\u0161\u010dobe in pove\u010danje mi\u0161i\u010dne mase na ciljnih predelih.<\/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\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Je res najbolj\u0161e, da pri huj\u0161anju naredimo veliko \u0161tevilo ponovitev?\" class=\"wp-image-212650\" width=\"843\" height=\"562\" title=\"Je res najbolj\u0161e, da pri huj\u0161anju naredimo veliko \u0161tevilo ponovitev?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Z dviganjem ute\u017ei bodo \u017eenske videti kot \u017eenska razli\u010dica Arnolda<\/h3>\n\n\n\n<p>\u017denske se bojijo, da bodo z dvigovanjem ute\u017ei videti kot \u017eenska razli\u010dica Arnolda Schwarzeneggerja ali Ronnieja Colemana. <strong>\u017denske<\/strong> zaradi razli\u010dnih hormonov <strong>na splo\u0161no nimajo pogojev za tak\u0161no rast mi\u0161ic kot mo\u0161ki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dekleta, ko za\u010dnete dvigovati \u017eelezo, lahko resni\u010dno pri\u010dakujete rast mi\u0161ic, vendar jih bo veliko manj, kot si predstavljate v glavi, se boste pa znebile podko\u017ene ma\u0161\u010dobe, na splo\u0161no okrepile svojo postavo, pove\u010dale svojo samozavest in se boste v svojem telesu po\u010dutile veliko bolje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening mo\u010di je v osnovi namenjen klesanju telesa.<\/strong> Vsak ima svoje telo, ki ga lahko s treningi mo\u010di po svojih \u017eeljah \u010dim bolj spremeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Med vadbo in huj\u0161anjem se morate \u010dim bolj potiti, zato morate narediti veliko \u0161tevilo ponovitev<\/h3>\n\n\n\n<p>Potenje je naravni hladilni mehanizem, s katerim se telo znebi odve\u010dne toplote, ki jo mi\u0161ice proizvajajo med \u0161portno aktivnostjo. Potenje je samo po sebi zelo individualno in <strong>prakti\u010dno nima ni\u010d skupnega z u\u010dinkovitej\u0161im huj\u0161anjem.<\/strong> Zato ni treba izvajati nerazumno velikega \u0161tevila ponovitvenih vaj ali obla\u010diti dodatnih slojev obla\u010dil samo zato, da bi se bolj potili. <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ne pomaga zavijati folije okoli trebuha in upati, da vam bo na tiso\u010de trebu\u0161njakov pomagalo pri huj\u0161anju. \u010ce \u017eelite izvedeti ve\u010d o izgubi odve\u010dne te\u017ee na trebuhu, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" aria-label=\"Trebu\u0161njaki in polovi\u010dni trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti ma\u0161\u010dobe na trebuhu? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trebu\u0161njaki in polovi\u010dni trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti ma\u0161\u010dobe na trebuhu?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksno_stevilo_ponovitev_in_kaksna_obremenitev_z_utezmi_je_primerna_za_trening\"><\/span>Kak\u0161no \u0161tevilo ponovitev in kak\u0161na obremenitev z ute\u017emi je primerna za trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">primarni cilj<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0161tevilo ponovitev<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">obremenitev<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pove\u010danje mo\u010di <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20136<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80\u201395 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izbolj\u0161anje mi\u0161i\u010dne vzdr\u017eljivosti <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>15+<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>pod 50 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rast mi\u0161ic<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201375 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rast mi\u0161ic * <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>blizu mi\u0161i\u010dne odpovedi<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izguba te\u017ee in vzdr\u017eevanje mi\u0161ic <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izguba te\u017ee in mi\u0161ic vzdr\u017eevanje * <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>blizu mi\u0161i\u010dne odpovedi<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* za zadnjo serijo vaj ali v primeru treninga posameznih mi\u0161i\u010dnih predelov je treba uporabiti ve\u010d ponovitev<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tevilo ponovitev v seriji je pomembna spremenljivka treninga, vendar o tem ni treba skrajno razmi\u0161ljati in skrbeti, kot da bi se naselili v vesolju. <strong>\u010ce pri treningu uporabljate \u0161iroko paleto ponovitev v bli\u017eini mi\u0161i\u010dne odpovedi, verjetno ne boste naredili napake.<\/strong> Pri te\u017ekih ve\u010d funkcijskih osnovnih vajah, kot so po\u010depi ali mrtvi dvigi, je zaradi rasti mi\u0161ic in njihovega vzdr\u017eevanja med dieto priporo\u010dljivo, da se osredoto\u010dite na te\u017eje serije v obmo\u010dju pribli\u017eno 4-12 ponovitev z obremenitvijo 60-85% 1RM . Serije z velikim \u0161tevilom ponovitev raje shranite za zadnjo serijo posameznih vaj, kjer boste pove\u010dali presnovni stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tudi med huj\u0161anjem je neupravi\u010deno izvajati veliko \u0161tevilo ponovitev.<\/strong> Telesu morate dati dovolj velik vadbeni impulz, da potrebujete mi\u0161ice in ne, da se jih \u017eelite znebiti. Ustrezen vnos beljakovin, zlasti beljakovin sirotke po treningu, bo pomagal pove\u010dati ta impulz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kak\u0161no \u0161tevilo ponovitev v seriji je torej najbolj\u0161e? <\/strong>Tom Cruise ne bi na to odgovoril niti v naslednji Misiji nemogo\u010de. Za naju\u010dinkovitej\u0161e pridobivanje in vzdr\u017eevanje mi\u0161ic med dieto izberite serijo s \u0161iroko paleto ponovitev v neposredni bli\u017eini mi\u0161i\u010dne odpovedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kak\u0161no \u0161tevilo ponovitev se vam zdi najbolj\u0161e? V komentarjih delite svoje izku\u0161nje. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga promovirajte tako, da ga delite, da bodo prijatelji vedeli, da vam med huj\u0161anjem ni treba trenirati z velikim \u0161tevilom ponovitev.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Kako rastejo mi\u0161ice in koliko ponovitev morate narediti? V tem \u010dlanku vam bomo svetovali, kaj je najbolje za rast mi\u0161ic ali huj\u0161anje.<\/p>\n","protected":false},"author":65,"featured_media":212534,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6375,7191,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223642","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-za-moc","11":"tag-vadba-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko ponovitev je potrebnih za pridobivanje mi\u0161ic, hitro huj\u0161anje ali topljenje ma\u0161\u010dob. 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