{"id":225103,"date":"2020-12-16T09:19:00","date_gmt":"2020-12-16T08:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225103"},"modified":"2023-09-01T13:28:56","modified_gmt":"2023-09-01T11:28:56","slug":"glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/","title":{"rendered":"Glasba in njeni u\u010dinki na va\u0161o uspe\u0161nost &#8211; kako ustvariti mo\u010dan seznam predvajanja?"},"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\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/#Vpliv_glasbe_na_organizem\" title=\"Vpliv glasbe na organizem\">Vpliv glasbe na organizem<\/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\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/#Glasba_sport_treniranje_in_raziskave\" title=\"Glasba, \u0161port, treniranje in raziskave\">Glasba, \u0161port, treniranje in raziskave<\/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\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/#Kaksno_glasbo_izbrati_za_vas_trening\" title=\"Kak\u0161no glasbo izbrati za va\u0161 trening?\">Kak\u0161no glasbo izbrati za va\u0161 trening?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010clani telovadnice so po mojem mnenju razdeljeni v <strong>dve skupini, v prvi so ljudje, ki poslu\u0161ajo glasbo, ki se predvaja v telovadnici,<\/strong> v drugi pa so ljudje, ki si <strong>nataknejo slu\u0161alke<\/strong> in se ne osredoto\u010dajo na ni\u010d drugega kot na svojo glasbo in trening. Glasba ima pomembno vlogo pri vadbi in vas lahko spodbudi k bolj\u0161im dose\u017ekom. Preberite o vplivih glasbe na va\u0161o vadbo, ker boste morda ugotovili, da morate spremeniti va\u0161o playlisto.<\/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=\"Vpliv_glasbe_na_organizem\"><\/span>Vpliv glasbe na organizem<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=\"575\" height=\"893\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-6.png\" alt=\"\" class=\"wp-image-217704\" title=\"Vpliv glasbe na organizem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-6.png 575w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-6-258x400.png 258w\" sizes=\"auto, (max-width: 575px) 100vw, 575px\" \/><\/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<p>Glasba je kot jezik in na\u010din komunikacije med<strong> izvajalcem in poslu\u0161alcem.<\/strong> <strong>Prena\u0161a \u010dustva in misli,<\/strong> ki vplivajo na nas. Nih\u010de ne poslu\u0161a glasbe, ki ni, nekako <strong>&#8220;u\u010dinkovita&#8221;<\/strong> in ni zanimiva za poslu\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glasba vpliva na ve\u010d vidikov \u010dlove\u0161kega telesa, na primer na <strong>sr\u010dno-\u017eilni sistem, razpolo\u017eenje ali telesno zmogljivost.<\/strong> Sprejemamo jo preko sluha in v obliki <strong>zvo\u010dnih valov,<\/strong> ampak, ali ste kdaj pomislili, kako jo lahko organizem dejansko &#8220;dekodira&#8221;?<span style=\"color: #ff6600;\"> [1]<strong>&nbsp; <\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celoten postopek, od <strong>prenosa zvo\u010dnega vala<\/strong> do u\u0161esa in nato v <strong>mo\u017eganski impulz<\/strong>, je zapleten, vendar ga je mogo\u010de poenostaviti. <strong>Zvo\u010dni valovi<\/strong> vplivajo na del u\u0161esa, ki se imenuje <strong>bobni\u010d.<\/strong> Na podlagi zvo\u010dnega u\u010dinka<strong> ustvarja vibracije<\/strong>, ki se skozi majhne kosti premikajo v <strong>srednje uho.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vibracije se premikajo do tretje kosti v srednjem u\u0161esu, imenovane<strong> &#8220;stremence&#8221;,<\/strong> ki je mimogrede pritrjena na spiralni del srednjega u\u0161esa. Njegovo angle\u0161ko ime je <strong>cochlea<\/strong> iz gr\u0161ke besede <strong><em>kokhli\u0101s<\/em><\/strong> in ima enak pomen kot slova\u0161ki izraz &#8211; <strong>slim\u00e1k<\/strong>. Ta cochlea vsebuje teko\u010dino z <strong>10.000 do 15.000 kapilarnih celic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te aktivirajo <strong>slu\u0161ni \u017eivec<\/strong>, ki po\u0161ilja elektri\u010dne impulze v <strong>slu\u0161no skorjo v sen\u010dnem re\u017enju.<\/strong> Zvok se dogaja v mo\u017eganih, vsi rezultati raziskav pa ka\u017eejo, da z <strong>dekodiranjem in interpretacijo glasbe<\/strong> upravljajo \u017eiv\u010dne mre\u017ee na razli\u010dnih delih. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Glasba in predeli mo\u017eganov<\/h3>\n\n\n\n<p>Glasba aktivira razli\u010dne mo\u017eganske centre, ki imajo svojo individualno funkcijo in na podlagi njih na\u0161i mo\u017egani reagirajo na glasbo <span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Temporalni re\u017eenj<\/strong> &#8211; ta del <strong>obdeluje zvok<\/strong> in zahvaljujo\u010d govornemu centru, ki ga lahko najdemo tukaj, <strong>cenimo glasbo.<\/strong> To je primarni slu\u0161ni korteks, ki procesira slu\u0161ne informacije iz u\u0161es v <strong>besede in stavke.<\/strong><\/li><li><strong>Frontalni re\u017eenj<\/strong> &#8211; uporabljamo ga za <strong>razmi\u0161ljanje<\/strong>, na\u010drtovanje in odlo\u010danje. Izbolj\u0161a se lahko s poslu\u0161anjem glasbe.<\/li><li><strong>Obmo\u010dje Wernicke<\/strong> &#8211; najdemo ga v <strong>sen\u010dnem re\u017enju<\/strong>&nbsp; in \u010dloveku omogo\u010da razumevanje govornega in pisnega jezika, zahvaljujo\u010d temu delu, <strong>mo\u017egani u\u017eivajo v glasbi in jo analizirajo.<\/strong><\/li><li><strong>Obmo\u010dje Broca<\/strong> &#8211; omogo\u010da govorjenje in z njim izra\u017eamo tudi glasbo. Sposobnost komunikacije je mogo\u010de izbolj\u0161ati z igranjem na instrument.<\/li><li><strong>Nucleus accumbens &#8211; i\u0161\u010de u\u017eitek in izzove dopamin, <\/strong>ki je klju\u010dnega pomena, ko pride do zasvojenosti. Glasba <strong>pove\u010da dopamin<\/strong> na tem podro\u010dju. \u010ce ste prepri\u010dani, da je <strong>glasba va\u0161a zasvojenost<\/strong> &#8211; je to razlog, da imate prav, saj lahko tudi kokain pove\u010da dopamin.<\/li><li><strong>Putamen &#8211; obdeluje ritem in uravnava gibanje.<\/strong> Ritem je zelo pomemben med treningom. Ena teorija je, da ta del &#8220;skenira&#8221; glasbene ritme.<\/li><li><strong>Amigdala &#8211; <\/strong>prikli\u010de in<strong> predela \u010dustva, <\/strong>zahvaljujo\u010d temu lahko \u010dutite<strong> sre\u010do ali strah.<\/strong> Obstajajo 3 plasti nevronov, zgornja plast pa reagira na obraze, zvoke in glasbo, predvsem pozitivno.<\/li><\/ul>\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\/06\/hudba_a_mozgov_centr___-1124x632.jpg\" alt=\"Glasba in center v mo\u017eganih\" class=\"wp-image-217718\" width=\"843\" height=\"474\" title=\"Glasba in center v mo\u017eganih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___.jpg 1920w\" 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=\"Glasba_sport_treniranje_in_raziskave\"><\/span>Glasba, \u0161port, treniranje in raziskave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ki mo\u017egani sprejemajo in obdelujejo zvo\u010dne valove, vendar glasba ima veliko ve\u010dji vpliv \u010dlove\u0161ki organizem. Vpliva na <strong>dihala in sr\u010dni utrip, fizi\u010dno mo\u010d, vzdr\u017eljivost, aerobno delovanje<\/strong> in sposobnost <strong>u\u010denja osnovnih gibalnih ve\u0161\u010din.<\/strong> Obstaja veliko raziskav, ki so obravnavale u\u010dinke in u\u010dinkovitost glasbe na trening. Predstavili bomo ugotovitve strokovnjakov, s pomo\u010djo katerih upamo, da boste izbolj\u0161ali svoje treninge.<span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pregled \u0161tudij ka\u017ee, da se <strong>sr\u010dni utrip<\/strong> ponavadi odziva na <strong>ritem glasbe.<\/strong> To pomeni, da se utrip pri <strong>hitrej\u0161i glasbi pove\u010duje<\/strong> in<strong> zmanj\u0161uje s po\u010dasnej\u0161o glasbo.<\/strong> Ko govorimo o vplivih glasbe na <strong>mo\u010d med vadbo<\/strong>, rezultati druge raziskave ka\u017eejo, da <strong>pomirjujo\u010da glasba<\/strong> v primerjavi s hitro glasbo ali ti\u0161ino znatno <strong>zmanj\u0161a mo\u010d.<\/strong> Presenetljivo je tudi dejstvo, da je ti\u0161ina celo bolj\u0161a od mirne glasbe. Raziskava je pokazala, da ni bistvene razlike med stimulativno glasbo in ti\u0161ino. S tem lahko sklepamo, da \u010de izbirate med obema, poskusite s poslu\u0161anjem \u017eivahne glasbe ali pa z u\u017eivanjem v ti\u0161ini, romanti\u010dno-spro\u0161\u010dujo\u010de pesmi prav tako niso u\u010dinkovite, ko gre za va\u0161o izvedbo. Glasba med vadbo lahko spro\u017ei <strong>pozitivne asociacije in odvrne od negativnih ob\u010dutkov. <\/strong>Preprosto povedano, poslu\u0161ajte svojo najljub\u0161o glasbo in morda se boste manj zavedali obremenitve in drugih neprijetnih ob\u010dutkov treninga.<span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" 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=\"84085,99598,103096,104746,105928,107833\" ><\/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<p><strong>\u0160tudija iz leta 2017<\/strong> je raziskala vplive <strong>glasbe na telesno zmogljivost.<\/strong> V \u0161tudijo je bilo vklju\u010denih 50 mladih, njihova naloga pa je bila vadba <strong>z glasbo in brez nje.&nbsp;<\/strong>Kot smo omenili v zaklju\u010dku \u0161tudije, so z glasbo dokazali pove\u010danje <strong>celotne dol\u017eine treninga in povi\u0161anje sr\u010dnega utripa<\/strong>. Udele\u017eenci so bili mo\u0161ki in \u017eenske <strong>stari od 19 do 25 let,<\/strong> pozitivne u\u010dinke pa je bilo mogo\u010de opaziti s primerjavo sr\u010dnega utripa in pribli\u017eno dol\u017eino treninga brez glasbe. <strong>Povpre\u010dna dol\u017eina treninga<\/strong> brez glasbe je trajala pribli\u017eno <strong>22,48 minut, <\/strong>z glasbo pa <strong>37,12 minut<\/strong>, kar pomeni<strong> 15 minut razlike.<\/strong> Pove\u010danje je bilo ugotovljeno tudi pri merjenju <strong>najvi\u0161jega sr\u010dnega utripa<\/strong>, ki je bil brez glasbe okoli <strong>131,98 utripov na minuto<\/strong>, z glasbo pa <strong>138,02<\/strong>, kar je razlika <strong>7 utripov na minuto.<\/strong> Rezultati ka\u017eejo <strong>vi\u0161ji sr\u010dni utrip in dalj\u0161e obdobje treninga.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glasba vpliva na mo\u010d med treningom, dol\u017eino pulza, znanstveniki pa so se ukvarjali tudi z vplivi glasbe na zelo preprosto nalogo &#8211; <strong>mo\u010d oprijema.<\/strong> \u0160tudija je primerjala u\u010dinek<strong> energi\u010dne in sprostitvene glasbe<\/strong>, pa tudi u\u010dinke <strong>belega hrupa. <\/strong>Na podlagi rezultatov je<strong> stimulativna glasba jakost oprijema pove\u010dala<\/strong> in nasprotno, <strong>sprostitvena glasba<\/strong> je imela <strong>ni\u017ejo<\/strong> <strong>vrednost<\/strong> kot beli \u0161um.&nbsp;<span style=\"color: #ff6600;\">[9]<\/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\/06\/unnamed-2020-03-_-OK-1124x749.jpg\" alt=\"Glasba, \u0161port, trening in raziskave\" class=\"wp-image-217738\" width=\"843\" height=\"562\" title=\"Glasba, \u0161port, trening in raziskave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160tudija iz leta 2004<\/strong> je primerjala tudi vpliv <strong>motivacijske glasbe in belega \u0161uma<\/strong> na vzdr\u017eljivost mi\u0161ic. Udele\u017eenci so bili <strong>mladi \u0161tudentje<\/strong>, ki so bili razdeljeni v 3 skupine, odvisno od tega, ali so bili izpostavljeni glasbi ali belemu \u0161umu. Prva skupina je poslu\u0161ala glasbo<strong> pred vadbo<\/strong>, druga skupina <strong>polovico svoje vadbe<\/strong>, tretja pa <strong>ves \u010das vadbe do konca.<\/strong> Udele\u017eenci so ob <strong>poslu\u0161anju glasbe dr\u017eali ute\u017ei bistveno dlje<\/strong> kot pri poslu\u0161anju belega \u0161uma. Njihova vzdr\u017eljivost je bila tudi <strong>ve\u010dja med poslu\u0161anjem glasbe<\/strong> in ne le pred treningom. Zaklju\u010dimo lahko, da \u010de na poti v telovadnico poslu\u0161ate glasbo, vas to ne bo toliko motiviralo, kot, \u010de bi to storili med vadbo.&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/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<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=\"677\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-7.png\" alt=\"Glasba in vpliv na zmogljivost\" class=\"wp-image-217751\" title=\"Glasba in vpliv na zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-7.png 677w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-7-241x400.png 241w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/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<p>Ne gre samo za trening mo\u010di, zato se ukvarjamo tudi z rezultatom \u0161tudije iz <strong>leta 2015.<\/strong> V njej so se znanstveniki osredoto\u010dili na <strong>pomen glasbe med tekom 5 km. <\/strong>V \u0161tudijo je bilo vklju\u010denih <strong>15 teka\u010dev in pregledanih je bilo 5 pogojev<\/strong> &#8211; motivacijske pesmi <strong>pred tekom, po\u010dasne motivacijske pesmi<\/strong> med tekom, <strong>hitre motivacijske pesmi<\/strong> med tekom, po\u010dasne pesmi <strong>po teku in pogoji nadzora.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati so pokazali, da so udele\u017eenci ob poslu\u0161anju hitrih in po\u010dasnih pesmi med tekom <strong>prvih 800 metrov tekli hitreje. <\/strong>Ob poslu\u0161anju glasbe je bila tudi <strong>ve\u010dja mo\u017enost za izbolj\u0161anje zmogljivosti.<\/strong> Poslu\u0161anje glasbe je torej izbolj\u0161alo zmogljivost, zmanj\u0161alo zaznavanje, a tudi izbolj\u0161alo okrevanje med tekom. Ste kdaj tekli brez glasbe in ste pomislili, da je to nekaj, kar po\u010dnejo po\u0161teni teka\u010di? Poskusite razmisliti o tem in si pripravite motivacijsko playlisto.<span style=\"color: #ff6600;\"> [11<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prava glasba lahko nudi podporo pri vadbi, toda kako izbrati pravo pesem. Eden od uporabnih parametrov je <strong>ritem pesmi. <\/strong>&nbsp;Po pridobljenih podatkih, \u017eenske la\u017eje trenirajo med poslu\u0161anjem <strong>hitrih pesmi,<\/strong> takrat je njihov sr\u010dni utrip od <strong>170 do 190 utripov na minuto.<\/strong> Glasba lahko med treniranjem<strong> izbolj\u0161a uspe\u0161nost<\/strong> za <strong>do 15%. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda katere skladbe zvi\u0161ajo <strong>BPM (utripov na minuto)<\/strong> nad 170? Tukaj je nekaj primerov <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<ul class=\"wp-block-list\"><li>Eminem &#8211; Lose Yourself &#8211; 171 BPM<\/li><li>Prince &#8211; I Would Die 4 U &#8211; 180 BPM<\/li><li>Queen &#8211; Don\u00b4t Stop Me Now &#8211; 180 BPM<\/li><li>Meghan Trainor &#8211; What if I &#8211; 185 BPM<\/li><li>Eric Clapton &#8211; Lay Down Sally &#8211; 190 BPM<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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=\"Kaksno_glasbo_izbrati_za_vas_trening\"><\/span>Kak\u0161no glasbo izbrati za va\u0161 trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izbira glasbe je v celoti odvisna od va\u0161ega okusa in du\u0161evnega stanja. Popolnoma absurdno bi vam bilo vsiljevati speed metal glasbo. Kljub vsemu imamo za vas nekaj priporo\u010dil <span style=\"color: #ff6600;\">[13]<\/span>:<\/p>\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=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-748x1124.jpg\" alt=\"Kateri \u017eanr izbrati?\" class=\"wp-image-217790\" title=\"Kateri \u017eanr izbrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-748x1124.jpg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK.jpg 799w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/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>Pred treningom<\/strong> &#8211; <strong>samo zvoki narave<\/strong> &#8211; \u010de trenirate popoldne, po \u0161oli ali v slu\u017ebi, verjetno veste, da med treningom razmi\u0161ljate o svojih drugih obveznostih. Stres in tesnoba pove\u010dujeta raven kortizola in negativni ob\u010dutki lahko vplivajo na vadbo. Namesto motivacijskih pesmi pred treningom poskusite s poslu\u0161anjem zvokov narave ali \u0161e bolje, u\u017eivajte v ti\u0161ini in tako zni\u017eajte raven kortizola.<\/li><li><strong>Med treningi &#8211; najljub\u0161a glasba ali ti\u0161ina<\/strong> &#8211; legendarni <strong>Jay Cutler<\/strong> je dejal, da <strong>glasbe ne poslu\u0161a<\/strong>, ker jo ne potrebuje. Drugi strokovnjak na tem podro\u010dju <strong>(Jim Stoppani)<\/strong> je izjavil, da so njegove osebne raziskave pokazale, da se je napredek pri &#8220;dvigalih&#8221; pokazal s <strong>poslu\u0161anjem najljub\u0161e glasbe. <\/strong>Razlika je bila v 1 nizu ponovitev, ta napredek pa je lahko dolgoro\u010dno pomemben.<\/li><li><strong>Trening vzdr\u017eljivosti &#8211; glasba ali podcast<\/strong> &#8211; glasba lahko z nizko stopnjo zaznanega truda pove\u010da sr\u010dni utrip. Mnogi ljudje raje poslu\u0161ajo podcaste,&nbsp; ker se v\u010dasih naveli\u010dajo celo najbolj\u0161e playliste. Izberite glasbo, ki je med tekom najbolj\u0161a za vas, \u0161e posebej, ko nad tekom niste navdu\u0161eni &#8211; morda se boste tako izognili teh misli.<\/li><li><strong>Po treningu &#8211; spro\u0161\u010dujo\u010da glasba, beli \u0161um ali roza \u0161um<\/strong> &#8211; po treningu je pomembno uravnavati <strong>visoko raven kortizola<\/strong>&nbsp; Drug pomemben vidik je <strong>spanje<\/strong> in \u010de \u017eelite izbolj\u0161ati svoj spanec, poskusite zaspati med poslu\u0161anjem <strong>belega ali roza \u0161uma.<\/strong> Beli \u0161um ima <strong>vi\u0161jo frekvenco<\/strong>, morda vas spominja na ventilator, roza pa<strong> ni\u017ejo frekvenco<\/strong>, ki spominja na mo\u010dan veter. Ne pozabite, da ni pomembna samo priprava na trening in sama vadba, ampak tudi \u010das po odhodu iz telovadnice.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kateri \u017eanr izbrati?<\/h3>\n\n\n\n<p>Cilj tega \u010dlanka ni, da bi vas na vse na\u010dine prepri\u010dali v nakup kul Bluetooth slu\u0161alk in poslu\u0161anje kul glasbe. In tudi ne posku\u0161amo privr\u017eencev hip-hopa prepri\u010dati v poslu\u0161anje metal glasbe. Glasba med treningom lahko prinese nekaj koristi, vendar ne pri\u010dakujte, da boste s pomo\u010djo zvo\u010dnega posnetka iz filma Rocky dvignili 150 kg na klopi po 2 treningih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izbira glasbe med vadbo je v celoti odvisna od vas, prina\u0161amo pa nasvete o \u017eanrih, ki so lahko bolj u\u010dinkoviti od drugih <span style=\"color: #ff6600;\">[14] [15]<\/span> :<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-c09d57dd-2144-4dad-a658-54c65a2bb4af\"><li><strong>Hip-hop<\/strong> &#8211; je dober zaradi nekaj razlogov. To je posledica besedil, osredoto\u010denih na <strong>motivacijo<\/strong> in <strong>osebno rast<\/strong>, pa tudi tempa, ki je pogosto med <strong>75 in 95 BPM<\/strong>.&nbsp;<span style=\"font-weight: 400;\">Pri Hip-hopu in rap-u imate veliko izbire, na primer klasi\u010den <\/span><strong>Run DMC <\/strong><span style=\"font-weight: 400;\">ali aktualne izvajalce, kot sta <\/span><strong>Drake<\/strong><span style=\"font-weight: 400;\"> ali <\/span><strong>Kanye West.<\/strong><\/li><li><strong>Pop in plesna glasba<\/strong> &#8211; prednosti glasbe, zaradi katere premikate svoje telo v ritmu, ne potrebuje nobenih komentarjev.&nbsp;<strong>Pop in plesna glasba<\/strong> se nenehno spreminjata, pojavljajo se nove pesmi. <strong>Pop<\/strong> je po\u010dasnej\u0161i, zaradi \u010desar je popoln za po\u010dasnej\u0161e aktivnosti, na primer <strong>ogrevanje<\/strong> ali \u00bb<strong>ohladitev\u00ab.<\/strong> <strong>Plesna glasba<\/strong> je <strong>hitrej\u0161a<\/strong> v primerjavi s popom, zato je primernej\u0161a za <strong>treninge z ute\u017emi in treninge mo\u010di.<\/strong> Ti dve zvrsti imata verjetno najbolj pestro izbiro, od Katy Perry, Pharell Williams, vse do glasbe iz 80-ih in 90-ih.<\/li><li><strong>Heavy Metal<\/strong> &#8211; vadba govori o <strong>trdem delu, pravilnem ritmu in te\u017ekih ute\u017eeh.<\/strong> Heavy metal glasba je za to popolnoma primerna. <strong>Besedila metal pesmi<\/strong> najpogosteje govorijo o <strong>bojih, mo\u010di in vzdr\u017eljivosti<\/strong>, da ne omenjamo <strong>opojnega ritma.<\/strong> Obstaja stali\u0161\u010de, da <strong>rock glasba ni zelo primerna za kardio in intenziven trening<\/strong>, saj spreminja ritem, kar vpliva na \u010dloveka. Zato posku\u0161ajte izbrati skladbe brez drasti\u010dnih sprememb, ki vas ne bodo odvra\u010dale od treninga. Ljubitelji Metallice bodo zagotovo ustvarili svooj playlisto, pa tudi obo\u017eevalci sodobnega Mastodona.<\/li><li><strong>\u0160portne himne <\/strong>&#8211; \u010deprav ne gre neposredno za glasbeno zvrst, temve\u010d za pod\u017eanr, ne bi smeli izpustiti \u0161portnih himen. Veljajo za <strong>klasi\u010dne pesmi<\/strong>, ki jih na <strong>stadionu<\/strong> predvajajo zaradi njihovega ritma. Pesmi, kot sta We Will Rock You by Queen ali Eye of the Tiger by Survivor, so <strong>zloglasno znane<\/strong> in so simbol \u010dlovekovega borbenega duha.<\/li><\/ul>\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<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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-750x1124.jpg\" alt=\"Katero glasbo izbrati za trening?\" class=\"wp-image-217834\" title=\"Katero glasbo izbrati za trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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<p>Ali ste dobili zaradi na\u0161ega \u010dlanka &#8220;hrano za razmi\u0161ljanje&#8221; in zdaj razmi\u0161ljate o spremembi playliste?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vas imamo zanimiv seznam 10 najbolj\u0161ih motivacijskih pesmi by <a href=\"https:\/\/time.com\/5502429\/best-workout-songs\/\" target=\"_blank\" aria-label=\"time.com (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">time.com<\/a> ki je del \u010dlanka Raisy Bruner. Izbor je sestavljen iz 50 najbolj\u0161ih skladb, ki jih je mogo\u010de uporabiti na tekalni stezi ali za dvigovanje te\u017ekih ute\u017ei. Navajamo <strong>najbolj\u0161ih deset<\/strong> <span style=\"color: #ff6600;\">[16]<\/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>Eminem &#8211; Till I Collapse<\/li><li>Normani &#8211; Motivation<\/li><li>Survivor &#8211; Eye of the Tiger<\/li><li>Rosal\u00eda and J Balvin feat. El Guincho &#8211; Con Altura<\/li><li>Dua Lipa &#8211; Don\u00b4t Start Now<\/li><li>Kanye West &#8211; POWER<\/li><li>Tones and I &#8211; Dance Monkey<\/li><li>Stormzy &#8211; Wossi Bop<\/li><li>Avicii &#8211; Wake Me Up<\/li><li>Bad Bunny feat. El Alfa &#8211; La Romana<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko pa pose\u017eete po \u017ee pripravljenih seznamih predvajanja, kot je Spotify, ki so prilagojene \u0161portnim aktivnostim, ne glede na to, ali gre za kardio, trening mo\u010di ali CrossFit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glasba nam pomaga premagati te\u017eke \u010dase, bolj u\u017eivati \u200b\u200bv \u017eivljenju ali pa nas lahko spodbudi k bolj\u0161i uspe\u0161nosti. Konkretne pesmi vzbujajo spomine in mnogi si ne morejo predstavljati \u017eivljenja brez glasbe.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Verjamemo, da ste v \u010dlanku dobili vse pomembne informacije o glasbi in njenem pomenu med treningom. Mogo\u010de ste se na\u0161li v \u0161tevilnih hipotezah in \u017ee izbirate nove pesmi. Vsekakor je glasba odli\u010den motivator na poti do bolj\u0161ih treningov in sanjske postave. <strong>Bi radi, da tudi va\u0161i prijatelji izvedo o glasbi<\/strong> in njenih u\u010dinkih na trening? <strong>Podprite \u010dlanek<\/strong> tako, da ga <strong>delite med prijatelje.<\/strong><\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat 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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Glasba ni le prijetna, ampak lahko vpliva tudi na va\u0161o uspe\u0161nost. Izvedite ve\u010d o prednostih glasbe in \u017eanrih za u\u010dinkovit trening.<\/p>\n","protected":false},"author":25,"featured_media":115484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6615,6699,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225103","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-glasba","9":"tag-kardio-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>Glasba in njeni u\u010dinki na va\u0161o uspe\u0161nost - kako ustvariti mo\u010dan seznam predvajanja? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glasba ni le prijetna, ampak lahko vpliva tudi na va\u0161o uspe\u0161nost. 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