{"id":229874,"date":"2020-05-18T17:40:00","date_gmt":"2020-05-18T15:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229874"},"modified":"2021-11-16T10:49:44","modified_gmt":"2021-11-16T09:49:44","slug":"trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/","title":{"rendered":"Trening na prostem &#8211; zakaj in kako za\u010deti telovaditi na sve\u017eem zraku"},"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\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/#Zakaj_telovaditi_na_prostem\" title=\"Zakaj telovaditi na prostem?&nbsp;\">Zakaj telovaditi na prostem?&nbsp;<\/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\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/#Kako_telovaditi_na_prostem\" title=\"Kako telovaditi na prostem?\">Kako telovaditi na prostem?<\/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\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/#Park_%E2%80%93_idealna_telovadnica_na_prostem\" title=\"Park &#8211; idealna telovadnica na prostem\">Park &#8211; idealna telovadnica na prostem<\/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\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/#Kako_se_pripraviti_za_trening_na_prostem\" title=\"Kako se pripraviti za trening na prostem?&nbsp;\">Kako se pripraviti za trening na prostem?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Imate <strong>sve\u017e zrak<\/strong> raje kot <strong>telovadnico<\/strong>? \u010ce se obotavljate in se bojite, da vadba na prostem ni tako u\u010dinkovita, je ta \u010dlanek kot nala\u0161\u010d za vas. Morda ste eden izmed tistih, ki bi v svoje \u017eivljenje z veseljem vnesli spremembo, vendar ne veste, kako to storiti. Odkrijte <strong>prednosti in najbolj\u0161e na\u010dine<\/strong> vadbe na prostem ter <strong>navodila za na\u010drt treninga<\/strong> &#8220;na prostem&#8221;.<\/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=\"Zakaj_telovaditi_na_prostem\"><\/span>Zakaj telovaditi na prostem?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Velik del<\/strong> svojega \u017eivljenja <strong>pre\u017eivimo v zaprtih prostorih<\/strong>, \u0161e posebej v zimskih mesecih. Zdaj pa pomislite, koliko ur na dan pre\u017eivite na sve\u017eem zraku tekom delovnega dne. \u010ce ste pri\u0161li do &#8220;majhne&#8221; \u0161tevilke, poskusite razmisliti o tem, da bi <strong>trening v telovadnici<\/strong> zamenjali za <strong>vadbo na prostem<\/strong>. \u010ce niste prepri\u010dani, je tukaj le <strong>nekaj razlogov<\/strong>, ki bi vas morda lahko <strong>pripravili<\/strong> do tega, da naredite ta korak.<\/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\">Va\u0161e razpolo\u017eenje se bo izbolj\u0161alo<\/h3>\n\n\n\n<p>Zadr\u017eevanje na prostem na splo\u0161no <strong>pozitivno vpliva na va\u0161e razpolo\u017eenje.<\/strong> Poleg tega vadba na sve\u017eem zraku <strong>izbolj\u0161uje razpolo\u017eenje<\/strong> in <strong>zmanj\u0161uje depresijo ali jezo<\/strong>. Po mnenju raziskovalcev iz Zdru\u017eenega kraljestva <strong>5 minut vadbe<\/strong> v naravi pozitivno vpliva na \u010dlovekovo razpolo\u017eenje. Najbolje bo, \u010de se prepri\u010date kar sami. Poskusite porabiti vsaj 5 minut za <strong>hojo po parku<\/strong> ali gozdu na poti domov iz slu\u017ebe in opazili boste \u010dustveno spremembo.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/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\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"Trening na prostem izbolj\u0161uje razpolo\u017eenje\" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"Trening na prostem izbolj\u0161uje razpolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Poskrbeli boste za vnos vitamina D<\/h3>\n\n\n\n<p><strong>Vitamin<\/strong> <strong>D<\/strong> telo dobi iz <strong>son\u010dnih \u017earkov<\/strong> ali v obliki&nbsp;<a title=\"Vitamin D3 1000IU - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>prehranskih dopolnil<\/strong><\/a>.&nbsp;Njegovo <strong>pomanjkanje<\/strong> se ka\u017ee predvsem takrat, <strong>ko primanjkuje son\u010dnih dni, pozimi ali v karanteni.<\/strong> \u010ce niste ljubitelj prehranskih dopolnil, poskusite ve\u010d \u010dasa pre\u017eiveti na prostem in pri tem na primer telovadite. Po podatkih NIH (Nacionalni in\u0161tituti za zdravje) lahko <strong>5-30 minut na soncu<\/strong> med <strong>10. in 15. uro<\/strong> vsaj <strong>dvakrat na teden<\/strong> zagotovi <strong>zadosten vnos vitamina D<\/strong>. Ali je vnos vitamina zahvaljujo\u010d zunanjim treningom zadosten argument? Poskusite <strong>tekalno stezo zamenjati s<\/strong> sprehodom ali <strong>tekom<\/strong>, poleg tega pa boste prejeli pomemben vitamin za svoje zdravje.&nbsp;<span style=\"color: #ff6600;\">[1] [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\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"Vadba na prostem zvi\u0161uje samozavest\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"Vadba na prostem zvi\u0161uje samozavest\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Va\u0161a samozavest se bo pove\u010dala<\/h3>\n\n\n\n<p>Trening na prostem lahko pozitivno vpliva tudi na na\u0161e mo\u017egane, vadba na sve\u017eem zraku pa <strong>spodbudi<\/strong> vsa <strong>\u010dlove\u0161ka \u010dutila<\/strong> na na\u010din, ki ga <strong>vadba v zaprtih prostorih ne more nadomestiti.<\/strong> Trening na prostem <strong>izbolj\u0161uje samozavest<\/strong> in celo zadr\u017eevanje v bli\u017eini vode in zelenja ta u\u010dinek \u0161e pove\u010da. Poleg tega so <strong>manj in srednje intenzivne<\/strong> aktivnosti <strong>bolj\u0161e<\/strong> za pove\u010danje samozavesti <strong>kot vadba z visoko intenzivnostjo.<\/strong> Poskusite s <strong>hojo, kolesarjenjem<\/strong> ali na primer z delom na vrtu, izbolj\u0161ali boste ne le svojo kondicijo, ampak tudi <strong>samozavest<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[3] [5]<\/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<h3 class=\"wp-block-heading\">Pokurili boste ve\u010d kalorij<\/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\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"Pokurili boste ve\u010d kalorij\" class=\"wp-image-220165\" title=\"Pokurili boste ve\u010d kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" 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<p><strong>Tek na tekalni stezi<\/strong> v telovadnici <strong>ni isto kot tek v parku.<\/strong> Spremembo bodo ob\u010dutili predvsem va\u0161i <strong>sklepi in vezi,<\/strong> ki so <strong>na tekalni stezi predmet ve\u010dje obremenitve.<\/strong> Vendar pa boste podprli tudi <strong>kurjenje kalorij,<\/strong> saj <strong>zra\u010dni upor<\/strong> lahko pove\u010da \u0161tevilo pokurjenih kalorij <strong>za kar 10%.<\/strong> Zagotovo ne bo \u0161kodilo, \u010de telesu omogo\u010dite premikanje <strong>na razli\u010dnih povr\u0161inah.<\/strong> La\u017eje je te\u010di 5 km na tekalni stezi kot na tisti stezi v parku, ki se dviga, pada in spreminja teren. Poleg tega je bistvo treninga na prostem svoboda in izbira poti po lastnih \u017eeljah. Ali obstajajo kraji, ki jih v mestu \u0161e ne poznate ali pa jih \u017ee dolgo niste obiskali? Pridru\u017eite se in u\u017eivajte v svoji vadbi. Naj va\u0161i treningi ne bodo zgolj \u0161tevilke na zaslonu naprave. <span style=\"color: #ff6600;\">[1] [6]<\/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\">Je popolnoma brezpla\u010dna<\/h3>\n\n\n\n<p>Nenazadnje je <strong>vadba v parku in drugih javnih prostorih brezpla\u010dna.<\/strong> Tega se morda niti ne zavedate, \u010de imate za vstop v telovadnico &#8220;posebno&#8221; kartico, \u010dlanarina pa se od\u0161teje od va\u0161e pla\u010dilne liste ali trajnika na banki. Zlasti \u010dlanarine za skupinske treninge so pogosto povezane s povi\u0161ano ceno. <strong>Cena vadbe<\/strong> se razlikuje glede na to, ali gre za <strong>redne vstope v fitnes, vodeni trening<\/strong> ali <strong>vadbo z osebnim trenerjem,<\/strong> cene pa se razlikujejo tudi glede <strong>na lokacijo. 85% Ameri\u010danov<\/strong> porabi <strong>600 evrov<\/strong> na leto za te naprave, <strong>15% pa celo ve\u010d.<\/strong> Treningi so predmet prioritet in \u010de vas moti vonj znoja, \u010dakanje na proste naprave ali drugi dejavniki, zna\u010dilni za telovadnico, to zamenjajte za vadbo na prostem. Denar, ki ga prihranite s \u010dlanarinami, lahko na primer vlo\u017eite v bolj\u0161e superge. Ni vedno mogo\u010de trenirati na prostem, de\u017e, vro\u010dina ali mraz verjetno niso idealni za vadbo, vsekakor pa lahko poskrbite za spremembe. Med de\u017ejem pojdite v telovadnico in izkoristite bolj\u0161e vreme za vadbo na prostem.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/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=\"Kako_telovaditi_na_prostem\"><\/span>Kako telovaditi na prostem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening na prostem ima ve\u010d prednosti in je odli\u010dna <strong>alternativa fitnes centrom.<\/strong> Pri tem morate<strong> najti sistem<\/strong>, prav tako kot v klasi\u010dni fitnes vadbi. \u010ce trenirate na prostem, lahko <strong>izgubite odve\u010dne kilograme, pridobite mi\u0161i\u010dno maso in izbolj\u0161ate kondicijo.<\/strong> V tem poglavju vam bomo dali nekaj nasvetov za <strong>vaje na prostem<\/strong>, ki vam bodo <strong>pomagale priti v formo.&nbsp;<\/strong>Za nekatere vaje je potrebna <strong>oprema<\/strong>, za druge pa lahko <strong>v parkih in drugih javnih prostorih uporabljate prosto dostopne predmete.<\/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\">Tek<\/h3>\n\n\n\n<p><strong>Tek<\/strong> je ena <strong>najbolj priljubljenih oblik treninga,<\/strong> saj <strong>ne potrebujete veliko opreme<\/strong> in obstaja <strong>veliko razli\u010dic<\/strong>, zahvaljujo\u010d katerim lahko ponovno pridete v formo.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"Vadba na prostem je brezpla\u010dna\" class=\"wp-image-220106\" title=\"Vadba na prostem je brezpla\u010dna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" 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<p>S tekom <strong>krepite<\/strong> svoje <strong>sklepe in kosti<\/strong>, je odli\u010dna aerobna vadba, ki vam bo pomagala <strong>zmanj\u0161ati in vzdr\u017eevati optimalno telesno te\u017eo,<\/strong> poleg tega pa vam bo pomagala <strong>izbolj\u0161ati razpolo\u017eenje<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d osnovnih <strong>vrst teka<\/strong> <span style=\"color: #ff6600;\">[9] [10] [11]&nbsp;[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\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><strong>Klasi\u010dni tek<\/strong> &#8211; to je najpogostej\u0161a vrsta teka na <strong>kratke<\/strong> ali <strong>srednje dolge razdalje<\/strong>. Pomembno je, da se izvaja <strong>redno<\/strong> in v <strong>naravnem tempu.<\/strong> Med klasi\u010dnim tekom ohranjajte <strong>blag in naraven tempo,<\/strong> med katerim lahko na primer <strong>komunicirate z vadbenim partnerjem.<\/strong> Med tekom ne pozabite na pravilo dr\u017eo. <strong>Roke se rahlo premikajo,<\/strong> <strong>ramena, vrat in hrbet<\/strong> pa naj bodo <strong>spro\u0161\u010deni.<\/strong> Reden tek te vrste bo izbolj\u0161al va\u0161e <strong>aerobne sposobnosti.<\/strong><\/li><li><strong>Progresivni tek <\/strong>&#8211; njegova te\u017eavnost je med <strong>klasi\u010dnim in intervalnim tekom.<\/strong> Njegovo bistvo je, da <strong>za\u010dnete te\u010di z naravno hitrostjo<\/strong> in kon\u010date s <strong>hitrej\u0161im tempom<\/strong>. Ta vrsta je pogosto <strong>povezana s tekom na dolge razdalje,<\/strong> cilj je <strong>redno pospe\u0161evanje<\/strong> in vsak kilometer poti bi moral biti nekoliko hitrej\u0161i.<\/li><li><strong>Tek na dolge razdalje <\/strong>&#8211; v bistvu gre za <strong>dalj\u0161o razli\u010dico klasi\u010dnega teka<\/strong>, njegov cilj pa je <strong>izbolj\u0161ati vzdr\u017eljivost.<\/strong> Trajanje in razdalja sta odvisna od va\u0161e kondicije in vzdr\u017eljivosti. \u010ce se vam zdi tek na dolge razdalje preve\u010d dolgo\u010dasen, <strong>ga lahko nekoliko po\u017eivite s spremembo tempa in intervali.<\/strong> Pravilna dol\u017eina teka na dolge razdalje mora biti <strong>20-30%<\/strong> tedenske prete\u010dene razdalje. \u010ce na primer prete\u010dete 30 km v enem tednu, mora biti dol\u017eina teka na dolge razdalje pribli\u017eno 6-10 km.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tek navkreber<\/strong> &#8211; sam tek navkreber ima ve\u010d oblik, med njimi najdemo tudi \u0161print. To je <strong>primer HIIT treninga,<\/strong> katerega prednost je odli\u010dno kurjenje kalorij v zelo kratkem \u010dasu. To izbolj\u0161a <strong>vzdr\u017eljivost, mo\u010d in tehniko teka.<\/strong> Te\u010dete lahko tudi <strong>s ponovitvami (ponavljajo\u010di se hrib)<\/strong>, to so kratki odseki med tekom navkreber. Ponovitve je najbolje izvajati na hribu <strong>z rahlim naklonom od 4 do 6%.<\/strong> Druga oblika so <strong>krogi okoli hriba,<\/strong> ki jih lahko naredite na poti z razli\u010dnimi gri\u010di in razli\u010dnimi vrstami terena. Poi\u0161\u010dite pot z izmeni\u010dnim <strong>strmim in blagim naklonom<\/strong>, pospe\u0161ite po naklonu, dr\u017eite tempo na ravnini in upo\u010dasnite pri spustu.<\/li><li><strong>Fartlek<\/strong> &#8211; vrsta teka, katerega ime prihaja iz \u0161ved\u0161\u010dine in pomeni<strong> &#8220;igro hitrosti&#8221;.<\/strong> Razlika med klasi\u010dnimi oblikami teka, kot sta intervalni tek in fartlek, je v tem, da je fartlek <strong>nestrukturiran<\/strong>. Zaradi te lastnosti kombinira ve\u010d razli\u010dnih <strong>intervalov z razli\u010dnimi razdaljami in trajanji<\/strong>. Bistvo je izmenjavanje hitrih odsekov s tistimi kraj\u0161imi, nekoliko po\u010dasnej\u0161imi in bolj spro\u0161\u010denimi. Med tekom dolo\u010dite njihovo dol\u017eino in intenzivnost, \u0161printate do najbli\u017ejega drevesa, po\u010divate pri naslednjem plo\u010dniku in tako naprej. Fartlek je odli\u010den <strong>za skupinski tek<\/strong>, kjer vodja skupine dolo\u010da tempo. To ni samo <strong>zabavno<\/strong>, ampak tudi zelo <strong>motivirajo\u010de<\/strong>.<\/li><\/ul>\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=\"36322,48829,67378,81622,82663,85648\" ><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Park_%E2%80%93_idealna_telovadnica_na_prostem\"><\/span>Park &#8211; idealna telovadnica na prostem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali \u017eivite v bli\u017eini parka z drevesi, klopmi ali orodjem za vadbo na prostem? Naj bo park med bloki va\u0161a telovadnica in izkoristite njegove komponente. Ne glede na to, ali \u017eelite trenirati le dolo\u010dene dele ali celotno telo, spoznajte vaje, ki jih lahko igrivo izpopolnite in obvladate s pomo\u010djo klopi ali dreves.<\/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\">1. Sklece<\/h3>\n\n\n\n<p>Sklece lahko izvajate na ve\u010d mestih in jih prilagodite lastnim \u017eeljam. Z njimi lahko odli\u010dno trenirate <strong>hrbet, bicepse, tricepse in ramena<\/strong>. Preizkusite <strong>klopi, stene, stopnice<\/strong> ali tla. \u010ce sklec ne \u017eelite izvajati neposredno na tleh, vam bo <strong>ograja<\/strong> odli\u010dno slu\u017eila. Napnite trebu\u0161ne mi\u0161ice in naredite na primer 20 ponovitev v serijah.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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\">2. Bench dip (dipsi)<\/h3>\n\n\n\n<p>To je odli\u010dna vaja, \u0161e posebej za <strong>tricepse<\/strong>, vklju\u010duje pa tudi <strong>ramena.<\/strong> Obstaja ve\u010d mo\u017enosti za izvajanje dipsov in ena od njih je, da uporabimo klop. Usedite se na klop in jo dr\u017eite z rokami ob telesu.<strong> Premaknite zadnjico naprej<\/strong> in se \u010dvrsto dr\u017eite z rokami. <strong>Upognite ramena in spustite<\/strong> zgornji del telesa k tlom. Vaja se vam bo morda zdela preprosta, vendar poskusite. Z njo boste trenirali tricepse in ramena. Ali si \u017eelite, da bi bila vaja bolj zahtevna? <strong>Poskusite dipse z brco (Dip and Kick)<\/strong>. Poleg klasi\u010dnega gibanja rok med dipsi morate tudi brcniti, kar bo v vajo vklju\u010dilo tudi noge in trebuh.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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. Plankanje<\/h3>\n\n\n\n<p>Plankanje je vaja, za katero ne potrebujete veliko opreme. Potrebujete le dovolj prostora, da se ule\u017eete na tla.&nbsp;Ne glede na to, ali izvajate planke <strong>na komolcih ali dlaneh<\/strong>, je najpomembnej\u0161a tehnika. Postavite se v polo\u017eaj, podoben tistemu za sklece, <strong>postavite komolce pod ramena<\/strong>, pri tem pa posku\u0161ajte<strong> telo ohraniti ravno<\/strong>, \u0161e posebej zadnjico. Plankanje krepi celotno telo in med vadbo boste zagotovo \u010dutili delovanje mi\u0161ic okoli bokov in spodnjega dela hrbta. \u010ce se v zadnjih trenutkih tresete, to pomeni, da vam gre dobro.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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\">4. Dvigovanje na drogu<\/h3>\n\n\n\n<p>Dvigovanje na drogu je med <strong>klju\u010dnimi vajami<\/strong> za <strong>mi\u0161i\u010dast hrbet.<\/strong> V dolo\u010denih parkih boste na\u0161li <strong>telovadnico na prostem, ki vsebuje tudi drog,<\/strong> lahko pa telovadite tudi brez njega. Vse, kar potrebujete, je <strong>trdna palica<\/strong> zadostne vi\u0161ine ali <strong>stabilna veja drevesa.<\/strong> <strong>Palico primite z obema rokama<\/strong> pribli\u017eno na <strong>\u0161irini ramen<\/strong> in se preprosto potegnite navzgor. Priporo\u010dljivo je narediti 10 dvigov v eni seriji, kar za za\u010detnike niti ni tako enostavno. \u010ce ne morete narediti 10 dvigov, jih naredite toliko, kot lahko, in <strong>v naslednji seriji naredite enega manj<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[15] [16]<\/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\/05\/zhyby_-1124x800.jpg\" alt=\"Kako telovaditi na prostem - dvig na drogu\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"Kako telovaditi na prostem - dvig na drogu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" 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<h3 class=\"is-style-default wp-block-heading\">5. Stopanje na dvignjeno podlago<\/h3>\n\n\n\n<p>Za dober trening nog ne potrebujete veliko naprav in orodij iz telovadnice. Trenirate jih lahko s pomo\u010djo katerega koli dvignjenega segmenta v parku. \u010ce \u017eelite pravilno trenirati <strong>kvadricepse, zadnje stegenske mi\u0161ice in zadnjico,<\/strong> poskusite s <strong>stopanjem na dvignjeno podlago.<\/strong> Postavite se pred dvignjeno podlago, kot so na primer stopnice, z levo nogo <strong>stopite gor<\/strong>, desno nogo pa <strong>dvignite<\/strong> za sabo. Stopite korak nazaj in vajo izvajajte tako, da izmenjujete nogi. Stopanje na dvignjeno podlago ima <strong>ve\u010d razli\u010dic<\/strong>, s katerimi lahko odli\u010dno trenirate mi\u0161ice spodnjega dela telesa. Ena od njih je <strong><em>&#8220;step right up&#8221;<\/em><\/strong>. Ko s stopalom stopite na podlago, naj bodo <strong>roke<\/strong> negibne in ko drugo nogo dvignete na stran, <strong>dvignite roke v polo\u017eaj \u010drke &#8220;T&#8221;.<\/strong> Obstaja veliko na\u010dinov uporabe stopnic za treniranje mi\u0161ic na nogah. Kvadricepse in zadnje stegenske mi\u0161ice lahko okrepite na primer <strong>s skakanjem po stopnicah.<\/strong> Skoki so odli\u010dna vaja za izbolj\u0161anje <strong>stabilnosti telesa,<\/strong> vendar morate biti previdni, ko sku\u0161ate sko\u010diti na tla. Ko ska\u010dete, poskusite ne pasti z zelo veliko silo in udarce absorbirajte s celim telesom. Mo\u017enosti za skoke je ve\u010d, vsekakor pa je vse odvisno od okolja in va\u0161e forme.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"Preskakovanje kolebnice\" class=\"wp-image-220041\" title=\"Preskakovanje kolebnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" 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<h3 class=\"is-style-default wp-block-heading\">6. Preskakovanje kolebnice<\/h3>\n\n\n\n<p>I\u0161\u010dete vajo za trening nog, zaradi katere se boste dobro znojili?&nbsp;<a title=\"Kolebnica - GymBeam\" href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noopener noreferrer\">Kolebnica<\/a>&nbsp;ni le otro\u0161ka igra\u010da. Poleg tega, da pomaga pri krepitvi kondicije, lahko <strong>z njo trenirate tudi mi\u0161ice spodnjega dela telesa.<\/strong> Poskusite jo vklju\u010diti v na\u010drt treninga in preizkusite <strong>ve\u010d razli\u010dic<\/strong>, ki so mogo\u010de s kolebnico. Poleg klasi\u010dnega preskakovanja lahko <strong>ska\u010dete z eno nogo, dvignete<\/strong> <strong>kolena<\/strong> ali <strong>prekri\u017eate<\/strong> <strong>noge<\/strong> ali <strong>roke<\/strong>. \u010ce ste za\u010detnik, vklju\u010dite razli\u010dice \u0161ele po tem, ko obvladate klasi\u010dno preskakovanje kolebnice, da se izognete morebitnim po\u0161kodbam.&nbsp;<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<h3 class=\"is-style-default wp-block-heading\">7. Izpadni koraki<\/h3>\n\n\n\n<p>Kot ste morda opazili, lahko <strong>vse vaje izvajate z lastno te\u017eo<\/strong> na prostem. \u010ce govorimo o pravilnem treningu nog, ne smemo pozabiti na <strong>izpadne korake<\/strong>. So preprosti in lahko preizkusite <strong>ve\u010d razli\u010dic<\/strong>, z njimi pa lahko trenirate <strong>kvadricepse, zadnje stegenske mi\u0161ice in zadnjico<\/strong>. Osnovni gibanje v stati\u010dne izpadnem koraku se izvaja z eno nogo, s katero <strong>stopite naprej<\/strong>, tako da se obe <strong>koleni<\/strong> upogneta <strong>pod kotom pribli\u017eno 90\u00b0.<\/strong> Poskusite lahko tudi z razli\u010dico izpadnega koraka, pri \u010demer imate v rokah ute\u017ei oziroma nekaj te\u017ekega <strong>(<em>walking lunges<\/em>), izpadnimi koraki s poskokom<\/strong> ali <strong>obratnimi<\/strong> <strong>izpadnimi koraki<\/strong>, pri katerih naredite korak nazaj. \u010ce imate v bli\u017eini klop, poskusite na primer z <strong>bolgarskim izpadnim korakom<\/strong> za trening kvadricepsov in zadnjice. Eno nogo <strong>z nartom navzdol<\/strong> polo\u017eite na klop, drugo pred seboj <strong>pod kotom 90\u00b0<\/strong> in se s tega polo\u017eaja <strong>spustite navzdol.<\/strong> Izpadne korake lahko izvajate <strong>kjer koli<\/strong>, <strong>z ute\u017emi<\/strong> ali <strong>spreminjanjem tempa<\/strong> pa lahko poskrbite za ve\u010djo intenzivnost vaje. Pomembno je, da v tem u\u017eivate in to slu\u017ei svojemu namenu.&nbsp;<span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/05\/v_pady__-1124x750.jpg\" alt=\"Vaje z lastno te\u017eo - izpadni korak\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"Vaje z lastno te\u017eo - izpadni korak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Po\u010depi<\/h3>\n\n\n\n<p><strong>Po\u010depi<\/strong> so ena izmed osnovnih vaj, namenjenih <strong>treniranju mi\u0161ic spodnjega dela telesa.<\/strong> Njihov dodatni plus je tudi <strong>izbolj\u0161anje stabilnosti in mo\u010di osrednjega dela telesa.<\/strong> Mislim, da smo se v osnovni \u0161oli vsi nau\u010dili delati po\u010depe, vendar gre za tehni\u010dno zahtevno vajo, zato moramo biti pozorni na njeno pravilno izvajanje. Tako bi moralo biti <strong>gibanje podobno usedanju,<\/strong> ne upogibanju v kolenih. <strong>Zadnjica<\/strong> naj bo <strong>izbo\u010dena<\/strong> in za\u010dutiti bi morali, kako <strong>se te\u017ea prena\u0161a na pete.<\/strong> Med po\u010depi morate gledati pred sabo in <strong>sprostiti ramena<\/strong>. <strong>Hrbet mora biti ves \u010das iztegnjen<\/strong>, \u010de pa med po\u010depi iztegnjene roke padejo na kolena, je to znak, da je va\u0161 hrbet upognjen.<strong> Kolena<\/strong> morajo med po\u010depi gledati <strong>nekoliko ven<\/strong>, poga\u010dice pa naj bodo v isti smeri kot prsti na nogah. Nenazadnje naj bodo <strong>stopala med po\u010depi na tleh<\/strong>, ko pa <strong>se dvigujete, te\u017eo prenesite na pete.<\/strong> Tudi po\u010depi spadajo med tiste vaje, ki imajo ve\u010d razli\u010dic, na primer dobro znani so <strong>sumo po\u010depi<\/strong>, pri katerih so noge <strong>v \u0161ir\u0161em polo\u017eaju kot boki<\/strong>, <strong>prsti<\/strong> pa so <strong>obrnjeni navzven<\/strong><strong>.&nbsp;<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjamemo, da smo vas navdihnili z izbiro teh vaj in zmanj\u0161ali va\u0161e skrbi glede treningov na prostem. Mo\u017enosti za vadbo je veliko, vaje pa lahko kombinirate po lastnih \u017eeljah ter jih prilagodite fitnes ciljem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <\/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=\"Kako_se_pripraviti_za_trening_na_prostem\"><\/span>Kako se pripraviti za trening na prostem?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi trening imel smisel in prinesel rezultate, morate zanj ustvariti poseben sistem. Na\u010drt treninga ni uporaben samo pri vadbi v telovadnici. Njegova priprava je odvisna od va\u0161e telesne pripravljenosti in va\u0161ih ciljev. Na kratko vam bomo predstavili nekaj dejavnikov, ki jih je treba upo\u0161tevati pri na\u010drtovanju vadbe na prostem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening na prostem zahteva predvsem to, da pred samo vadbo razmislite o ve\u010d dejavnikih <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<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=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"Kako se pripraviti za trening na prostem? \" class=\"wp-image-219987\" title=\"Kako se pripraviti za trening na prostem? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/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<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>Primerno vreme<\/strong> &#8211; \u010de boste trenirali v parku na drugem koncu mesta, bi bilo dobro preveriti, ali va\u0161ih na\u010drtov ne bo oviralo <strong>slabo vreme.<\/strong> Son\u010den dan med pripravami na trening ne pomeni, da se situacija ne more v nekaj minutah povsem spremeniti. Vsekakor je koristno preveriti <strong>vremensko napoved.<\/strong> Poleg vremena lahko na u\u010dinkovitost treninga vplivajo tudi drugi dejavniki, kot so <strong>mo\u010dan veter, stopnja smoga<\/strong> ali <strong>vlaga.<\/strong><\/li><li><strong>Primerna obla\u010dila<\/strong> &#8211; preverili ste vreme, zato je pomembno, da si pripravite tudi primerna obla\u010dila. \u010ce obstaja<strong> nevarnost de\u017eja<\/strong>, ne bo \u0161kodilo, \u010de nosite <strong>nepremo\u010dljiva obla\u010dila.<\/strong> V <strong>hladnem vremenu<\/strong> je dobro nositi <strong>ve\u010d plasti obla\u010dil,<\/strong> ki jih lahko dodate ali odstranite, ko se temperatura spremeni. V vro\u010dih dneh nam te\u017eave povzro\u010dajo visoke temperature in znoj, zato izberite <strong>obla\u010dila svetlej\u0161ih barv<\/strong> in materiale, <strong>ki odvajajo znoj.<\/strong><\/li><li><strong>Idealna lokacija<\/strong> &#8211; \u010de na svojem obmo\u010dju nimate idealne lokacije, poskusite poiskati vsaj tisto najprimernej\u0161o. <strong>Izbira kraja<\/strong> za vadbo je odvisna <strong>od vrste vadbe<\/strong>, ki ste jo izbrali. Vedno pomislite na kraj, ki ima <strong>primerno okolico<\/strong> za izbrane vaje in aktivnosti. Na primer, \u010de \u017eelite izvajati jogo, ni povsem primerno, da greste na igri\u0161\u010de, s kopico kri\u010de\u010dih otrok. Idealna izbira je kraj, kjer lahko trenirate <strong>brez te\u017eav<\/strong> in kjer s svojim treningom <strong>ne omejujete drugih ljudi,<\/strong> drugi pa ne omejujejo vas.<\/li><li>Varnost &#8211; ne pozabite izbrati mesta za vadbo, ki bo <strong>hkrati primerno in varno.<\/strong> Vendar \u0161e vedno obstajajo dolo\u010dena <strong>tveganja<\/strong>, kot so <strong>po\u0161kodbe<\/strong> ali druge nevarne situacije. Zato imejte s seboj <strong>telefon<\/strong> in <strong>obvezno nekomu povejte, kje boste trenirali<\/strong> (na primer, \u010de boste tekli v bolj oddaljenem gozdu). Ne bo \u0161kodilo, \u010de boste s seboj imeli tudi <strong>nekaj denarja,<\/strong> v kolikor bi radi med treningom kupili vodo ali energijsko plo\u0161\u010dico.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ce \u017ee imate na\u010drt treninga, ki mu sledite pri vadbi v telovadnici, poskusite poiskati <strong>alternative, primerne za trening na prostem.<\/strong> \u010ce \u0161e nikoli niste sestavljali vadbenega na\u010drta ali i\u0161\u010dete navdih za novega in bolj\u0161ega, preberite na\u0161 \u010dlanek &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Kako sestaviti kakovosten na\u010drt vadbe - nasveti, treningi, najpogostej\u0161e napake\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako sestaviti kakovosten na\u010drt vadbe &#8211; nasveti, treningi, najpogostej\u0161e napake<\/a><\/span>. V njem boste na\u0161li<strong> vse potrebne informacije<\/strong> za pripravo na\u010drta, ki vam najbolj ustreza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening na prostem je prijetna alternativa treningom v telovadnici, \u0161e posebej v son\u010dnih dneh. Ima ve\u010d prednosti, zato ni treba skrbeti, da u\u010dinek vadbe ne bi bil tako dober, kot v telovadnici. Izbira kraja in dejavnosti prina\u0161a dolo\u010deno svobodo, zato se nam pridru\u017eite in vadite zunaj, de\u017eevnih dni za vadbo v telovadnici bo vseeno dovolj. Ali \u017eelite, da tudi va\u0161i prijatelji in znanci izvedo za <strong>prednosti in na\u010dine treninga na prostem?<\/strong> \u010clanek lahko<strong> podprete tako, da ga delite.<\/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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Trening na prostem je lahko prav tako u\u010dinkovit kot tisti v fitnes centrih. Odkrijte njegove prednosti in nasvete za vadbo na sve\u017eem zraku.<\/p>\n","protected":false},"author":25,"featured_media":98428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6699,6267,7485,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229874","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-kardio-sl","9":"tag-tek","10":"tag-trening-sl","11":"tag-vadba","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>Trening na prostem - zakaj in kako za\u010deti telovaditi na sve\u017eem zraku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trening na prostem je lahko prav tako u\u010dinkovit kot tisti v fitnes centrih. 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