{"id":230697,"date":"2021-03-17T14:59:00","date_gmt":"2021-03-17T13:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230697"},"modified":"2021-11-16T10:52:25","modified_gmt":"2021-11-16T09:52:25","slug":"kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/","title":{"rendered":"Kako pravilno dihati med tekom in telovadbo in zakaj je to tako pomembno?"},"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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Kako_deluje_dihanje_med_vadbo\" title=\"Kako deluje dihanje med vadbo?\">Kako deluje dihanje med vadbo?<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Vadba_in_dihalni_sistem\" title=\"Vadba in dihalni sistem\">Vadba in dihalni sistem<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Ali_uporabljate_trebusno_prepono_Morali_bi\" title=\"Ali uporabljate trebu\u0161no prepono? Morali bi!\">Ali uporabljate trebu\u0161no prepono? Morali bi!<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Kaj_je_VO%E2%82%82_Max_in_kaksno_vlogo_ima\" title=\"Kaj je VO\u2082 Max in kak\u0161no vlogo ima?\">Kaj je VO\u2082 Max in kak\u0161no vlogo ima?<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Bi_morali_vdihniti_zrak_skozi_nos_in_izdihniti_skozi_usta\" title=\"Bi morali vdihniti zrak skozi nos in izdihniti skozi usta?\">Bi morali vdihniti zrak skozi nos in izdihniti skozi usta?<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Kako_dihati_med_vadbo\" title=\"Kako dihati med vadbo?\">Kako dihati med vadbo?<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#1_Aerobne_aktivnosti_tek\" title=\"1. Aerobne aktivnosti \/ tek\">1. Aerobne aktivnosti \/ tek<\/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\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#2_Trening_moci\" title=\"2. Trening mo\u010di\">2. Trening mo\u010di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#3_Jogaraztezanje\" title=\"3. Joga\/raztezanje\">3. Joga\/raztezanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#4_Visoko_intenzivni_intervalni_trening_HIIT\" title=\"4. Visoko intenzivni intervalni trening \/ HIIT\">4. Visoko intenzivni intervalni trening \/ HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsak dan v povpre\u010dju naredimo pribli\u017eno<strong> 20.000 vdihov in izdihov.<\/strong> \u010ce ste aktivna oseba, je zelo verjetno, da bo ta \u0161tevilka dosegla <strong>magi\u010dno mejo 50.000<\/strong>. \u010ce pogledamo \u0161tevilke, vsakih 24 ur skozi na\u0161a plju\u010da preide na tiso\u010de litrov zraka. Tudi medtem, ko berete te vrstice, plju\u010da garajo, da izlo\u010dijo do <strong>70% telesnih odpadkov<\/strong> v obliki plinov, na primer ogljikovega dioksida. <span style=\"color: #ff6600\"><strong>[1]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub tem o\u010darljivim \u0161tevilkam <strong>ljudje pri vadbi ponavadi nevede prezrejo pravilno dihanje.<\/strong> Obi\u010dajno se med treningom osredoto\u010dimo na to, da si v mislih ponavljamo \u0161tevilo ponovitev, odkljukamo vsako serijo vaj ali gledamo na pametno uro ali pametni telefon, pri \u010demer smo sre\u010dni, da nas od konca teka lo\u010di le \u0161e en kilometer. Toda kako pravilno dihati, je za nas nekako drugotnega pomena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra novica je, da se lahko z malo vaje vsak nau\u010di pravilno dihati. V tem \u010dlanku vam bomo povedali <strong>vse, kar je pomembno pri dihanju med vadbo in zakaj je pomembno, da med treningom pravilno dihate.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Vadba pove\u010da u\u010dinkovitost in uspe\u0161nost dihalnega sistema\" class=\"wp-image-210939\" title=\"Vadba pove\u010da u\u010dinkovitost in uspe\u0161nost dihalnega sistema\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_deluje_dihanje_med_vadbo\"><\/span><strong>Kako deluje dihanje med vadbo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Opis celotnega poteka dihanja je precej zapleten in manj pomemben za na\u0161 namen, zato bom omenil samo najpomembnej\u0161a dejstva. Da bi razumeli <strong>osnove dihanja,<\/strong> je dovolj vedeti, da ko zrak vdihnemo skozi nos ali usta, postopoma prehaja skozi <strong>sapnik in plju\u010da ter na stotine milijonov majhnih plju\u010dnih me\u0161i\u010dkov<\/strong>, imenovanih <strong>alveole<\/strong>. Le-te si lahko preprosto predstavljamo kot majhne &#8220;posodice&#8221;, ki pomagajo lo\u010devati kisik od ogljikovega dioksida. In ravno v alveolah pride do izmenjave med <strong>kisikom<\/strong>, ki potuje naprej do srca, mo\u017eganov in drugih mi\u0161ic, ter <strong>ogljikovim dioksidom<\/strong>, ki ga izdihnemo s pomo\u010djo rde\u010dih krvnih celic. Kot sem \u017ee uvodoma navedel, se ta postopek pri odrasli osebi ponovi <strong>od 17.000 do 25.000-krat<\/strong> na dan, predvsem pa je to odvisno od telesne aktivnosti in \u017eivljenjskega sloga. <span style=\"color: #ff6600\"><strong>[1-2]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako z vsakim vdihom prejmemo <strong>kisik<\/strong>, ki ga telo brezpogojno potrebuje za delovanje. Bolj ko se premikamo, ve\u010d kisika potrebujemo, kar pove\u010da stopnjo ogljikovega dioksida v neposrednem razmerju. Z ve\u010djo koli\u010dino tega plina v krvi se pove\u010da tudi \u0161tevilo vodikovih ionov, kar se odra\u017ea v rahlem zni\u017eanju <strong>pH krvi.<\/strong> To omenjam, ker je ni\u017eji pH med telesno aktivnostjo povezan z intenzivnej\u0161im dihanjem. <span style=\"color: #ff6600\"><strong>[3]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni vzrok, zakaj med \u0161portom &#8220;izgubimo sapo&#8221;, je torej potreba po kisiku, pa tudi trud za odstranjevanje ogljikovega dioksida iz telesa. <strong>Zrak, ki ga dihamo med vadbo, je (le) pribli\u017eno 21% kisika in do 78% du\u0161ika<\/strong>, skupaj s sledovi helija ali vodika. Nato na\u0161a plju\u010da poskrbijo za izmenjavo pribli\u017eno <strong>4 do 5% kisika za ogljikov dioksid<\/strong>, ki nato potuje iz telesa.<span style=\"color: #ff6600\"> <strong>[4-5]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vadba_in_dihalni_sistem\"><\/span><strong>Vadba in dihalni sistem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moj sosed je sklenil, da za\u010dne s tekom. Vedel sem, da je zagrizen kadilec, zato sem na vpra\u0161anje, zakaj ti po\u010dne, vnaprej vedel odgovor. Lakonsko in z nasmehom na obrazu je odgovoril, da si \u017eeli pravilno raztegniti plju\u010da. <strong>Vendar redni treningi ne bodo pove\u010dali volumna plju\u010d<\/strong>. \u010ce bi bilo tako, bi vsi v svoj urnik brez dvoma vklju\u010dili vsaj nekaj dodatnih treningov na teden.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\">Kar pa lahko naredite zase in kar je veliko bolj pomembno, je, da <strong>vadba pove\u010da u\u010dinkovitost in uspe\u0161nost dihalnega sistema<\/strong> in bolj ko telo s pravilnim dihanjem dovaja kisik v mi\u0161ice, bolj in z manj te\u017eavami lahko delate na svojih ciljih. Hkrati vadba <strong>pove\u010da tudi kapaciteto plju\u010d<\/strong> in s tem skupno koli\u010dino zraka, ki ga lahko zadr\u017eijo plju\u010da. To je eden glavnih razlogov, <strong>zakaj bi moralo biti pravilno dihanje sestavni del va\u0161ega treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda poglejmo si podrobneje, zakaj je temu tako. Plju\u010da povpre\u010dnega \u010dloveka z mirnim dihanjem izmenjajo pribli\u017eno <strong>0,5 litra zraka<\/strong>. Pri te\u017ejih vajah, kot je tek, lahko ta vrednost posko\u010di <strong>do 6-krat<\/strong>, torej na 3 litre, pri \u010demer je <strong>kapaciteta plju\u010d pri zdravi odrasli osebi pribli\u017eno 6 litrov<\/strong> in se s starostjo zmanj\u0161uje. Zato je jasno, da lahko <strong>pravilno dihanje med treningom igra pomembno vlogo v va\u0161em vadbenem na\u010drtu.<\/strong> <span style=\"color: #ff6600\"><strong>[6-8]<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg\" alt=\"Dihanje med treningom mo\u010di\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"Dihanje med treningom mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_uporabljate_trebusno_prepono_Morali_bi\"><\/span><strong>Ali uporabljate trebu\u0161no prepono? Morali bi!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vsakim vdihom in izdihom se volumen plju\u010d spremeni, pri \u010demer se spremeni tudi polo\u017eaj <strong>prsne hrbtenice, reber, medenice ali ramen<\/strong>. Zato se morate zavedati, da <strong>bo va\u0161e dihanje vplivalo tudi na to, kako te\u017eek bo va\u0161 trening.<\/strong> Na primer, zelo dobro znana <strong>zbadajo\u010da bole\u010dina med tekom<\/strong>, obi\u010dajno pod desnim spodnjim rebrom, nastane zaradi nepravilne uporabe trebu\u0161ne prepone in njenega kr\u010denja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trebu\u0161na prepona<\/strong> je mi\u0161ica, ki se nahaja pod plju\u010di, med prsnim ko\u0161em in trebu\u0161no votlino. Ima kupolasto obliko in bi morala igrati prevladujo\u010do vlogo v procesu dihanja. Vendar nekateri dejavniki, kot sta <strong>stres<\/strong> ali <strong>slaba telesna dr\u017ea,<\/strong> povzro\u010dajo, da veliko odraslih trebu\u0161ne prepone ne vklju\u010duje v dihanje, kar je seveda slabo. V tem primeru je dihanje <strong>kraj\u0161e<\/strong> in <strong>plitvej\u0161e<\/strong>, ker ta proces poteka samo <strong>v prsih.<\/strong> Sr\u010dni utrip skupaj s krvnim tlakom nara\u0161\u010da intenzivneje in posledice nepravilnega dihanja boste za\u010dutili predvsem med intenzivnej\u0161im treningom. Telo se ne bo moglo oskrbeti <strong>s toliko zraka, bogatega s kisikom, kot ga potrebuje<\/strong>. \u010ce ste kdaj videli mo\u0161kega, ki je postal zadihan, ko je tekel do avtobusne postaje, zdaj veste, kaj bi lahko bil eden od vzrokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diafragmati\u010dno dihanje ima <strong>prednosti<\/strong>, ki jih boste med vadbo zagotovo cenili:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pomaga <strong>zagotoviti dovolj kisika v mi\u0161icah<\/strong>, s \u010dimer upo\u010dasni pojav utrujenosti in iz\u010drpanosti<\/li><li><strong>zmanj\u0161a hitrost in intenzivnost dihanja,<\/strong> kar prihrani energijo<\/li><li>prispeva k zagotavljanju <strong>aktiviranja globokega stabilizacijskega sistema<\/strong><\/li><li>pomaga <strong>prepre\u010devati kr\u010de v trebuhu<\/strong> in <strong>neprijetno zbadanje pod rebri <span style=\"color: #ff6600\">[9]<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_VO%E2%82%82_Max_in_kaksno_vlogo_ima\"><\/span><strong>Kaj je VO\u2082 Max in kak\u0161no vlogo ima?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se med vadbo osredoto\u010dite na pravilno tehniko dihanja, je koristno, da se seznanite s tem, kaj pomeni <strong>poraba kisika<\/strong>. Zato se pogovorimo o indikatorju VO\u2082 Max, ki izra\u017ea <strong>najve\u010djo koli\u010dino kisika, ki ga telo lahko uporabi med aktivnostjo<\/strong>. Res je, da vi\u0161ja ko je ta vrednost, bolj smo u\u010dinkoviti, bolj lahko odlo\u017eimo pojav utrujenosti in s tem pove\u010damo zmogljivost. Posledi\u010dno bi morali med tekom imeti tudi manj\u0161e te\u017eave z dihanjem. Skratka, VO\u2082 Max lahko definiramo kot <strong>indikator zmogljivosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>VO\u2082 Max se najpogosteje meri med hojo ali tekom na tekalni stezi in se izra\u010duna kot poraba kisika <strong>v mililitrih na minuto na kilogram telesne te\u017ee.<\/strong> Pomembno vlogo igrajo <strong>telesna pripravljenost, starost in spol<\/strong>. Mo\u0161ki imajo obi\u010dajno vi\u0161jo vrednost porabe kisika kot \u017eenske.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161a plju\u010da delujejo podobno kot baterije mobilnih telefonov. V primerjavi s starej\u0161imi generacijami baterij se dana\u0161nje polnijo <strong>hitreje<\/strong> in <strong>trajajo dlje<\/strong>, ker imajo ve\u010djo energijsko gostoto. Vedite, da se <strong>po tridesetem letu \u017eivljenja VO\u2082 Max zmanj\u0161a za pribli\u017eno 2% na leto.<\/strong> Vendar lahko z vadbo \u0161e vedno naredite dovolj, da ohranite vsaj <strong>povpre\u010dno vrednost VO\u2082 Max<\/strong>, ki je pribli\u017eno <strong>45 ml\/kg\/min<\/strong> za aktivne odrasle mo\u0161ke in pribli\u017eno <strong>35 ml\/mg\/min<\/strong> za \u017eenske. <span style=\"color: #ff6600\"><strong>[10-11]<\/strong><\/span><\/p>\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<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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bi_morali_vdihniti_zrak_skozi_nos_in_izdihniti_skozi_usta\"><\/span><strong>Bi morali vdihniti zrak skozi nos in izdihniti skozi usta?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdor je \u017ee preizkusil v kak\u0161nem <strong>aerobnem treningu<\/strong> z ve\u010djo intenzivnostjo, ve, da je dihanje skozi nos zelo te\u017eko na nivojih, ki napadajo maksimalni sr\u010dni utrip. Zakaj je temu tako? Kapilare nosne votline delujejo kot <strong>filter proti alergenom in bakterijam,<\/strong> medtem ko sluz iz votlin pomaga tudi pri zajemanju delcev. Nosni prehod <strong>segreva zrak<\/strong> in ga pomaga navla\u017eiti skozi sluznico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi zaradi te filtrirne narave nosu lahko skozi usta naenkrat vdihnete ve\u010d zraka, kar je tudi razlog, <strong>da mnogi med vadbo instinktivno dihajo<\/strong> skozi usta. Dihanje skozi nos nima bistvenega vpliva na maksimalno zmogljivost, lahko pa je koristno za <strong>upo\u010dasnitev hitrosti dihanja<\/strong>, kar boste \u0161e posebej cenili med <strong>jogo<\/strong> in vajami spro\u0161\u010danja, kjer je cilj izbolj\u0161ati splo\u0161no <strong>gibljivost<\/strong> in <strong>sprostitev telesa<\/strong>. Toda temu se bomo posvetili nekoliko kasneje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembnej\u0161a od dihanja skozi nos in usta sta pogostost in dol\u017eina celotnega vdiha. Omenili smo \u017ee, zakaj je pomembno, da med vadbo dihamo s pomo\u010djo trebu\u0161ne prepone, zato moramo dodati, <strong>da lahko hitrej\u0161e in plitvej\u0161e dihanje skozi prsni ko\u0161 poleg \u0161ibkej\u0161e zmogljivosti povzro\u010di vrtoglavico, ob\u010dutek \u0161ibkosti<\/strong> in podobno. <span style=\"color: #ff6600\"><strong>[12]<\/strong><\/span><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dihati_med_vadbo\"><\/span><strong>Kako dihati med vadbo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Globoki vdihi lahko <strong>zni\u017eajo krvni tlak, pove\u010dajo sprostitev<\/strong> in lahko celo igrajo vlogo pri tem, kako telo razgrajuje natrij. Nasprotno, ko naglo dihamo tudi pri manj\u0161i obremenitvi, se pove\u010da <strong>sr\u010dni utrip, raven ogljikovega dioksida in mle\u010dne kisline<\/strong>.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\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.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Pravilno dihanje je pomembno tudi med aerobnim treningom\" class=\"wp-image-211055\" title=\"Pravilno dihanje je pomembno tudi med aerobnim treningom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Na za\u010detku se bo morda te\u017eje osredoto\u010diti na pravilno dihanje med vadbo, \u010de pa ta postopek avtomatizirate, vam bo to dolgoro\u010dno pomagalo, da:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zmanj\u0161ate koli\u010dino zraka, ki ga potrebujete med vadbo za vdih in izdih<\/li><li>zmanj\u0161ate proizvodnjo ogljikovega dioksida<\/li><li>izbolj\u0161ate krvni obrok in zdravje srca<\/li><li>pove\u010date u\u010dinkovitost treninga in s tem dose\u017eete bolj\u0161e rezultate<\/li><li>u\u010dinkoviteje pokurite ma\u0161\u010dobe <span style=\"color: #ff6600\"><strong>[13]<\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Aerobne_aktivnosti_tek\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">1. Aerobne aktivnosti \/ tek<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tudije potrjujejo, da ima pravilna tehnika dihanja zelo pomembno vlogo pri iskanju optimalne teka\u0161ke forme in dolgoro\u010dno zadovoljivega tempa. Ker pritisk, ki ga povzro\u010da gravitacija, deluje na <strong>trebu\u0161no prepono<\/strong> in okoli\u0161ke organe med tekom, je zelo pomembno <strong>dihanje sinhronizirati z dinamiko teka.<\/strong> Bolj ko je dihanje dosledno, ve\u010d du\u0161ika vnesete v telo. To \u0161iri krvne \u017eile in pove\u010da pretok krvi, bogate s kisikom, v srce, da deluje u\u010dinkoviteje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razmerje 3:2<\/strong> velja za optimalno, kar pomeni, da se trije teka\u0161ki koraki z vdihom izmenjujejo z dvema korakoma, med katerima izdihnemo. Obstajajo pa tudi ljudje, ki imajo raje <strong>uravnote\u017eeno razmerje 2:2.<\/strong> Kakor koli \u017ee, \u0161e posebej na za\u010detku, bo verjetno treba nekoliko upo\u010dasniti tempo, da bi dosegli ve\u010djo koncentracijo, potrebno za obvladovanje pravilnih tehnik dihanja. Po nekaj teka\u0161kih podvigih bi se \u017ee morali nau\u010diti <strong>vna\u0161ati ve\u010d kisika<\/strong> in se hkrati znebiti <strong>ogljikovega kisika<\/strong>. S\u010dasoma boste zaradi bolj\u0161e vzdr\u017eljivosti in prilagajanja pretoka krvi na redno vadbo manj dihali in sr\u010dni utrip se bo upo\u010dasnil s podobno intenzivnostjo vadbe. Ne pozabite pa, da sta <strong>pravilno dihanje in rednost prednostna naloga.<\/strong> Ne glede na to, ali zrak reciklirate skozi nos ali usta, to vzemite kot bonus. <span style=\"color: #ff6600\"><strong>[14-15]<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg\" alt=\"Diafragmati\u010dno dihanje pomaga med tekom\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Diafragmati\u010dno dihanje pomaga med tekom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Trening_moci\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">2. Trening mo\u010di<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sistem dihanja med treningom mo\u010di<\/strong> vam verjetno ni neznan. Predvidevam, da ste \u017ee sli\u0161ali za <strong>koncentri\u010dno in ekscentri\u010dno fazo<\/strong> in da je treba v prvi od njih zrak spustiti iz plju\u010d, med drugo pa lahko (spet) pravilno vdihnete. Nadzor dihanja med treningom mo\u010di vam lahko pomaga <strong>dvigniti te\u017eje ute\u017ei<\/strong> in razviti ve\u010d mo\u010di z manj napora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponazorimo to z eno najbolj osnovnih vaj &#8211; po\u010depi. <strong>Ekscentri\u010dna faza<\/strong> je trenutek, ko se boki po\u010dasi spu\u0161\u010dajo k tlom do vi\u0161ine kolen. <strong>Koncentri\u010dna faza<\/strong> z izdihom sledi v trenutku dinami\u010dnega premika v privzeti polo\u017eaj s fiksnim trupom, petami na tleh in trebuhom, potegnjenim navzgor. \u010ce ne posku\u0161ate prese\u010di trenutnega rekorda v dvigovanju ute\u017ei in niste eden izmed Strongmanov, kot sta Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson ali Petr Petr\u00e1\u0161, ki trenirata skorajda na meji \u010dlove\u0161kih zmo\u017enosti in podirata nore rekorde, se vsekakor izogibajte <strong>zadr\u017eevanju diha<\/strong>. To je pogosta napaka, zaradi katere imate lahko <strong>visok krvni tlak<\/strong>, ki gre skorajda z roko v roki z <strong>omotico<\/strong> ali <strong>slabostjo<\/strong>. To vam vsekakor ne bo pomagalo pri doseganju zastavljenih ciljev v fitnesu. <span style=\"color: #ff6600\"><strong>[13] [16]<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Jogaraztezanje\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">3. Joga\/raztezanje<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno ste v filmih \u017ee videli podobo <strong>tibetanskih menihov<\/strong>, ki se dolge ure posve\u010dajo jogi, popolnoma potopljeni v svoje misli. <strong>Joga<\/strong> je danes za marsikoga postala na\u010din \u017eivljenja. Med tak\u0161nimi aktivnostmi so najbolj\u0161i <strong>izjemno dolgi vdihi in izdihi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog za to je preprost. <strong>Dalj\u0161i in globlji vdihi skupaj z izdihi lahko pomagajo pove\u010dati obseg gibov<\/strong> in, kot sem \u017ee omenil, prispevajo k bolj\u0161emu dojemanju lastnega telesa. \u010ce med raztezanjem pred vadbo prenehate dihati, bo va\u0161e telo napeto in se bo preprosto zablokiralo, kar <strong>vam prepre\u010duje raztezanje in obremenitev treniranih delov telesa<\/strong>. Nasprotno, redno in podalj\u0161ano dihanje bo sprostilo napetost in vam pomagalo bolje trenirate telo. <strong>Za raztezanje ali jogo so priporo\u010dljivi vdihi\/izdihi 4 do 5 sekund<\/strong> ali ve\u010d.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"Pri jogi so pomembni dolgi vdihi in izdihi\" class=\"wp-image-211084\" title=\"Pri jogi so pomembni dolgi vdihi in izdihi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<p style=\"font-size:18px\"><\/p>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Visoko_intenzivni_intervalni_trening_HIIT\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">4. Visoko intenzivni intervalni trening \/ HIIT<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri tovrstnih treningih, \u0161e posebej na za\u010detku, se zlahka zgodi, da <strong>nenadoma in hitro izgubite sapo<\/strong>. \u010ce 45 sekund izvajate trebu\u0161njake z visoko intenzivnostjo, verjetno ob koncu prvega seta \u017ee dihate bolj skozi usta, da se \u010dim bolj u\u010dinkovito spoprimete s pomanjkanjem kisika. Vedite pa, da to dejansko <strong>zmanj\u0161a raven ogljikovega dioksida<\/strong> v krvi in zavira sposobnost telesa, <strong>da spro\u0161\u010da kisik v celice<\/strong>. Nadzor nad dihanjem in tempom je zelo pomemben tudi med HIIT treningom. <strong>\u010ce ste na robu dihanja, malo upo\u010dasnite<\/strong>, dokler ne boste mogli nadaljevati. Pomembno je, da svoje mo\u010di ne precenite in jo pravilno ocenite, da se kratke faze sprintov, po\u010depov in drugih vaj ne izmenjujejo z neskon\u010dnimi fazami po\u010ditka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na \u0161tudijo iz leta 2017 imajo lahko \u0161portniki, ki so mojstri <strong>meditacije<\/strong>, prednost pri HIIT. Ugotovljeno je bilo, da so tisti, ki so redno meditirali, imeli ve\u010d nadzora nad dihanjem tudi med <strong>visoko intenzivnim intervalnim treningom.<\/strong> <span style=\"color: #ff6600\"><strong>[17]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span><strong>Kaj smo se nau\u010dili?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vadba pove\u010da u\u010dinkovitost in uspe\u0161nost dihalnega sistema<\/strong> in bolj kot telo po zaslugi pravilnega dihanja dovaja kisik v mi\u0161ice, bolj se lahko osredoto\u010dite na trening. Ni pomembno, ali gre za tek, trening mo\u010di ali jogo. Verjemite, da ne glede na va\u0161 cilj vadbe<strong> lahko pravilno dihanje vpliva na va\u0161 trening in ga premakne na vi\u0161jo stopnjo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapomnite si, da ima <strong>dihanje s trebu\u0161no prepono med<\/strong> (in ne samo) <strong>vadbo<\/strong> nesporne prednosti; <strong>mi\u0161icam zagotavlja ve\u010d kisika, zmanj\u0161uje hitrost in intenzivnost dihanja,<\/strong> s \u010dimer var\u010duje z energijo in nenazadnje pomaga prepre\u010devati kr\u010de v trebuhu ali neprijetno <strong>zbadanje pod rebri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko boste naslednji\u010d telovadili, ne razmi\u0161ljajte le o \u0161tevilu ponovitev in serij ali \u0161tevilu kilometrov, ki jih \u017eelite prete\u010di. Ne pozabite, kako <strong>med temi aktivnostmi dihati.<\/strong> <strong>Zaradi dreves pogosto ne vidimo gozda<\/strong>, zato je pot do sanjskega cilja lahko nekoliko te\u017eja. \u010ce vam je \u010dlanek pomagal razumeti, <strong>kako lahko pravilno dihanje izbolj\u0161a va\u0161 trening in kako dihati med vadbo,<\/strong> ga delite s prijatelji, da se bodo lahko pribli\u017eali svojim fitnes ciljem.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zakaj je med vadbo pomembno pravilno dihati? To vam lahko zelo pomaga na poti do va\u0161ega cilja. Nau\u010dite se vsega pomembnega o dihanju med treningom.<\/p>\n","protected":false},"author":106,"featured_media":212199,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6459,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230697","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","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>Kako pravilno dihati med tekom in telovadbo in zakaj je to tako pomembno? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dihati med vadbo? 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