{"id":300729,"date":"2021-11-03T13:31:53","date_gmt":"2021-11-03T12:31:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300729"},"modified":"2021-11-03T13:32:29","modified_gmt":"2021-11-03T12:32:29","slug":"6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/","title":{"rendered":"Najpogostej\u0161e za\u010detni\u0161ke napake"},"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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#1_Dvigujete_bodisi_pretezke_ali_prelahke_utezi\" title=\"1. Dvigujete bodisi prete\u017eke ali prelahke ute\u017ei\">1. Dvigujete bodisi prete\u017eke ali prelahke ute\u017ei<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#2_Ne_poznate_pravilne_tehnike\" title=\"2. Ne poznate pravilne tehnike\">2. Ne poznate pravilne tehnike<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#3_Prevec_se_osredotocate_na_izolirane_vaje_ali_le_na_izbrane_misicne_skupine\" title=\"3. Preve\u010d se osredoto\u010date na izolirane vaje ali le na izbrane mi\u0161i\u010dne skupine.\">3. Preve\u010d se osredoto\u010date na izolirane vaje ali le na izbrane mi\u0161i\u010dne skupine.<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#4_Delate_maksimalno_in_pozabite_na_razbremenitev\" title=\"4. Delate maksimalno in pozabite na razbremenitev\">4. Delate maksimalno in pozabite na razbremenitev<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#5_Obticali_ste_v_isti_vadbeni_rutini\" title=\"5. Obti\u010dali ste v isti vadbeni rutini\">5. Obti\u010dali ste v isti vadbeni rutini<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#6_Vedno_preskocite_ogrevanje\" title=\"6. Vedno presko\u010dite ogrevanje\">6. Vedno presko\u010dite ogrevanje<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#7_Podcenjujete_pomen_hrane_in_hidracije\" title=\"7. Podcenjujete pomen hrane in hidracije\">7. Podcenjujete pomen hrane in hidracije<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#8_Regeneracija_se_vam_zdi_nepotrebna\" title=\"8. Regeneracija se vam zdi nepotrebna\">8. Regeneracija se vam zdi nepotrebna<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#9_Vas_rezim_vadbe_je_nedosleden\" title=\"9. Va\u0161 re\u017eim vadbe je nedosleden\">9. Va\u0161 re\u017eim vadbe je nedosleden<\/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\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vadba je ena najbolj\u0161ih stvari, ki jih lahko naredite za svoje zdravje. Vsakdo, ki trdo dela, si zaslu\u017ei ob\u010dudovanje. Vendar pa ve\u010dina za\u010detnikov po nekaj mesecih obupa zaradi dveh preprostih razlogov. Prito\u017eujejo se, da nimajo \u010dasa, ali pa so razo\u010darani, ko ne vidijo nobenih rezultatov. Ti pa ne pridejo kar \u010dez no\u010d. \u010ce pa tudi po nekaj mesecih ne vidite rezultatov, morate najverjetneje nekaj po\u010deti narobe. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010detniki pogosto delajo prevladujo\u010de <strong>napake pri treningu, ki upo\u010dasnijo ali izni\u010dijo njihov napredek<\/strong>. Poleg tega si s tem prislu\u017eijo tudi neprijetne po\u0161kodbe, povezane z nepravilnimi tehnikami. Zato vam bomo danes predstavili <strong>devet najpogostej\u0161ih napak pri treningu, ki vas morda ovirajo pri doseganju va\u0161ih sanj<\/strong>. Prav tako bomo posku\u0161ali najti naju\u010dinkovitej\u0161e re\u0161itve, da boste lahko vadili v polni meri.<\/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=\"1_Dvigujete_bodisi_pretezke_ali_prelahke_utezi\"><\/span>1. Dvigujete bodisi prete\u017eke ali prelahke ute\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010detki so obi\u010dajno polni navdu\u0161enja in velikih ambicij. Vendar se to pogosto kon\u010da z dvigovanjem prete\u017ekih ute\u017ei. Toda glavna logika je: te\u017eje kot dvigujete ute\u017ei, mo\u010dnej\u0161i ste, kajne? Na \u017ealost to ni tako preprosto. Velja, da bo dvigovanje za vas prete\u017eke ute\u017ei prisililo va\u0161e telo, da <strong>vklju\u010di druge mi\u0161ice, ki mu bodo pomagale<\/strong>. Zato ne morete vzdr\u017eevati pravilne tehnike in mehanike, kar je povezano z ve\u010djim tveganjem za po\u0161kodbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav stimulirate delujo\u010do mi\u0161ico, po\u010dnete to s slabo izvedbo in z vklju\u010devanjem drugih mi\u0161ic vse to vodi v poslab\u0161anje in ne v uspe\u0161no vadbo. Ko ste za\u010detnik in dvigujete ute\u017ei, so prete\u017eke ute\u017ei idealen recept za po\u0161kodbe. Prelahke ute\u017ei vam bodo po drugi strani omogo\u010dile, da boste trenirali dlje \u010dasa, vendar bodo prej podpirale mi\u0161i\u010dno vzdr\u017eljivost kot razvijale mo\u010d. [1] [4]<\/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 decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg\" alt=\"Dvigujete prelahke ali prete\u017eke ute\u017ei\" class=\"wp-image-296919\" width=\"843\" title=\"Dvigujete prelahke ali prete\u017eke ute\u017ei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1536x1023.jpg 1536w\" sizes=\"(max-width: 1541px) 100vw, 1541px\" \/><\/figure><\/div>\n\n\n\n<p>Namesto nalaganja ute\u017ei na palico <strong>najprej poskusite z vadbo z lastno te\u017eo<\/strong>. Ko boste osvojili pravilno tehniko, boste telesu poslali signal, da \u017eelite izvajati telesno aktivnost. Za\u010dnite na primer s po\u010depom in se posku\u0161ajte osredoto\u010diti na tehniko. <strong>Ko jo osvojite in vam vaja s telesno te\u017eo ne bo ve\u010d predstavljala izziva, lahko mirno dodate ute\u017ei<\/strong>. Za\u010dnite seveda z manj\u0161o obremenitvijo, najbolje s prazno palico ali 10-kilogramsko ute\u017ejo. \u0160e enkrat bodite pozorni na ohranjanje pravilne tehnike med izvajanjem vaje, \u0161e posebej pri dodajanju ve\u010djih ute\u017ei. Pri izbiri te\u017ee imejte v mislih, da morate biti sposobni narediti <strong>10 ponovitev s srednjo stopnjo te\u017eavnosti<\/strong>. [2\u2013\u20603]<\/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=\"28338,32659,50911,50953,51088\" ><\/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=\"2_Ne_poznate_pravilne_tehnike\"><\/span>2. Ne poznate pravilne tehnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Enostavno je iti v fitnes, zgrabiti nekaj ute\u017ei in za\u010deti telovaditi po dolgem in po\u010dez. Na tak na\u010din lahko vadite teden, mesec ali celo ve\u010d. Toda kaj sledi? V ve\u010dini primerov obstajata le dve vrsti scenarijev. V prvem se boste po\u0161kodovali, kar vam bo za dalj \u010dasa prepre\u010dilo vadbo. V drugem primeru boste na koncu demotivirani, saj vadite \u017ee nekaj mesecev, rezultatov pa \u0161e vedno ni. Nepravilna tehnika lahko pripomore k obojemu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tehnika vsake vaje je klju\u010dnega pomena, \u010de \u017eelite <strong>zmanj\u0161ati mo\u017enost za po\u0161kodbe in pravilno vklju\u010diti mi\u0161ice<\/strong>. Vendar pa veliko za\u010detnikov pride v fitnes z \u017eeljo, da bi izvedli mrtvi dvig s previsoko te\u017eo. Na \u017ealost je njihov hrbet med izvajanjem pogosto podoben obliki banane. To nas boli \u017ee samo ob misli na to. Enako velja za po\u010depe. Mnogi ljudje te\u017eijo k temu, da bi te\u017eo prenesli na prste na nogah ali pete. To je povezano tudi z nepravilno uporabo strojev. Drug primer so tisti skrivnostni gibi z ute\u017emi, ki spominjajo na vse kaj drugega kot na u\u010dinkovit in dobro izveden trening. <strong>V\u010dasih gledanje videoposnetkov na YouTubu preprosto ni dovolj, saj ima vsak od nas nekoliko druga\u010dno biomehaniko gibanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega lahko napa\u010dna tehnika povzro\u010di <strong>bole\u010dino ali celo bole\u010do po\u0161kodbo<\/strong>. Vadba z ute\u017emi ni nobena izjema. \u010ce je va\u0161a tehnika nepravilna, to ponovno vpliva na va\u0161o zmogljivost. Zaradi napa\u010dne tehnike in nezadostne gibljivosti ne boste mogli uporabiti celotnega obsega gibanja, kar vpliva na va\u0161o splo\u0161no mo\u010d. To potrjujejo tudi \u0161tevilne raziskave. Te trdijo, da polni obseg gibanja <strong>vodi k ve\u010dji zmogljivosti, bolj\u0161im rezultatom treninga, rasti mi\u0161ic in ve\u010dji mo\u010di<\/strong>. Zato je priporo\u010dljivo, da za\u010dnete vaditi s trenerjem, ki vas bo nau\u010dil prave tehnike. [5\u20136]<\/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\/09\/iStock-1132086672-1124x750.jpg\" alt=\"Ne poznate tehnike\" class=\"wp-image-296819\" width=\"843\" height=\"563\" title=\"Ne poznate tehnike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672.jpg 1254w\" 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prevec_se_osredotocate_na_izolirane_vaje_ali_le_na_izbrane_misicne_skupine\"><\/span>3. Preve\u010d se osredoto\u010date na izolirane vaje ali le na izbrane mi\u0161i\u010dne skupine.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka zadeva predvsem mo\u0161ke. Mnogi mo\u0161ki na za\u010detku svoje poti do fitnesa sanjajo o popolnih velikih bicepseh, kot jih imajo superjunaki iz DC Comics. Zato se pri treningu osredoto\u010dijo na izolirane vaje in posku\u0161ajo svoje bicepse napumpati na milijon razli\u010dnih na\u010dinov. Izolirane vaje so odli\u010den na\u010din za vadbo ene mi\u0161i\u010dne skupine. Vendar pa s popolno izklju\u010ditvijo kompleksnih vaj <strong>izgubite znanje o pravilni tehniki pri osnovnih vajah za mo\u010d ter razvoj splo\u0161nih mi\u0161ic in mo\u010di.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kompleksne vaje, kot so mrtvi dvig, po\u010dep, bench press ali potegi, omogo\u010dajo vadbo ve\u010d mi\u0161i\u010dnih skupin hkrati. Zaradi tega <strong>razvijete funkcionalno mo\u010d, ki jo lahko veliko la\u017eje uporabljate tudi v vsakdanjem \u017eivljenju<\/strong>. Poleg tega boste izbolj\u0161ali svoj splo\u0161ni napredek. Te\u017eava se pojavi tudi, \u010de se za\u010dnete preve\u010d osredoto\u010dati na izbrano mi\u0161i\u010dno skupino. To velja tudi za \u017eenske, ki si obi\u010dajno prizadevajo za popolno zadnjico in zato ure in ure pre\u017eivijo pri vajah za mo\u010d nog.<\/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\/09\/IMG_2993-1-1124x640.jpg\" alt=\"Preve\u010d se osredoto\u010date na izolirane vaje ali izbrane mi\u0161i\u010dne skupine.\" class=\"wp-image-296833\" width=\"843\" height=\"480\" title=\"Preve\u010d se osredoto\u010date na izolirane vaje ali izbrane mi\u0161i\u010dne skupine.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-400x228.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1536x875.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-2048x1167.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>S tem ne bi bilo ni\u010d narobe, \u010de <strong>ne bi zanemarjali drugih mi\u0161i\u010dnih skupin<\/strong>. Tako se zgodi, da medtem ko gradite \u017eeleno mi\u0161i\u010dno skupino, ostale ostanejo skoraj nedotaknjene. \u010ce boste nadaljevali z vadbo na ta na\u010din, <strong>tvegate ne le asimetri\u010dno postavo, temve\u010d tudi neprijetne po\u0161kodbe zaradi pretreniranosti dolo\u010dene mi\u0161i\u010dne skupine<\/strong>. [7\u20138]<\/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=\"4_Delate_maksimalno_in_pozabite_na_razbremenitev\"><\/span>4. Delate maksimalno in pozabite na razbremenitev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V trening lahko vlo\u017eite maksimalno truda, vendar to na dolgi rok ne bo delovalo. \u010ce se \u017eelite nenehno izbolj\u0161evati in napredovati, <strong>morate pri treningu dose\u010di <a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\"progresivno preobremenitev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">progresivno preobremenitev<\/a><\/strong>. To vam bo pomagalo, da boste pri vsakem treningu dobili mo\u010dan zagon, kar bo dolgoro\u010dno pokazalo bolj\u0161e rezultate. V praksi to pomeni, da <strong>ne gradite le mi\u0161ic, temve\u010d tudi mo\u010d<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u0161e u\u010dinkovitej\u0161i trening pa ne smete pozabiti tudi na sprostitev. Ta faza se imenuje razbremenitev (deload) in je zna\u010dilna za <strong>zmanj\u0161anje intenzivnosti treninga na pribli\u017eno 50 %<\/strong>. Vklju\u010diti jo morate<strong> vsak \u010detrti do peti teden treninga<\/strong>. Z vklju\u010ditvijo &#8220;deloada&#8221; v rutino treninga boste imeli mo\u017enost, da se poka\u017ee <strong>prilagoditev v obliki mo\u010di in mi\u0161i\u010dne rasti<\/strong>. V praksi lahko samo zmanj\u0161ate obremenitev na drogu ali \u0161tevilo serij ali pa imate dalj\u0161e odmore med serijami. [9\u201310]<\/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=\"5_Obticali_ste_v_isti_vadbeni_rutini\"><\/span>5. Obti\u010dali ste v isti vadbeni rutini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce na vsakem treningu delate enako, to verjetno po\u010dnete zelo dobro. Ta pojav se imenuje <strong>na\u010delo prilagajanja<\/strong>. S ponavljanjem istih vaj z enako obremenitvijo se nanje navadite. To vodi v stagnacijo in ovira va\u0161 napredek. Ta metoda je morda idealna za tiste, ki \u017eelijo ostati v <strong>dobri kondiciji, vendar ne deluje, ko si prizadevate za izgradnjo mi\u0161ic in pove\u010danje mo\u010di.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce boste na vsakem treningu izvajali enake vaje z enako te\u017eo, boste verjetno dosegli vrh nami\u0161ljene piramide, kjer ne boste mogli ve\u010d napredovati. Eden od u\u010dinkovitih na\u010dinov za premagovanje te stagnacije je, da pri vadbi upo\u0161tevate <strong>na\u010delo progresivne preobremenitve<\/strong>. To pomeni, da postopoma pove\u010dujete te\u017eo na palici, dodajate ponovitve ali imate kraj\u0161e odmore. [11] Ve\u010d preberite v na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\"Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo?<\/a><\/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-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.sk\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg\" alt=\"Vedno presko\u010dite ogrevanje\" class=\"wp-image-296847\" title=\"Vedno presko\u010dite ogrevanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vedno_preskocite_ogrevanje\"><\/span>6. Vedno presko\u010dite ogrevanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da se veselite treninga je super stvar. \u010ce pa vas tako prevzame, da takoj po preobla\u010denju v fitnesu ste\u010dete do te\u017eke naprave, to ni najbolj\u0161a ideja. Izpustili ste bistveno <strong>fazo ogrevanja<\/strong>, ki lahko prepre\u010di po\u0161kodbe in celo pove\u010da u\u010dinkovitost va\u0161ega treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskava, objavljena v reviji Journal of Strength and Conditioning Research, je prav tako poudarila pomen faze ogrevanja. Opazovali so rokoborce, ki so v \u0161tirih tednih stati\u010dno raztezanje nadomestili z dinami\u010dnim ogrevanjem. Posledi\u010dno so imeli <strong>ve\u010djo mo\u010d, mi\u0161i\u010dno vzdr\u017eljivost in anaerobno zmogljivost<\/strong>. V primerjavi s skupino, ki je nadaljevala s stati\u010dnim raztezanjem, so bili tudi bolj gib\u010dni. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izkoristiti vsako vadbo, morate pred njo <strong>pribli\u017eno 10 minut nameniti dejavnosti, ki dvigne telesno temperaturo<\/strong> (ogrevanje), <strong>mobilizira sklepe<\/strong> in <strong>pripravi telo<\/strong> na prihajajo\u010do vadbo. Mo\u017enosti je veliko. Poskusite lahko na primer s skakanjem po vrvi. Dobra izbira so lahko tudi poskoki, lahkoten tek ali vesla\u0161ka naprava v zmernem tempu. [12\u201313]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce izpustite fazo ogrevanja, obstaja ve\u010dje tveganje za po\u0161kodbe mi\u0161ic, ki smo jih obravnavali v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj storiti z nategnjeno ali raztrgano mi\u0161ico in kako ju lo\u010diti<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"7_Podcenjujete_pomen_hrane_in_hidracije\"><\/span>7. Podcenjujete pomen hrane in hidracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In bodimo povsem iskreni. Kak\u0161en cilj \u017eelite dose\u010di z vadbo? \u017delite pridobiti mi\u0161ice? Ali \u017eelite spremeniti svojo postavo? <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"Shuj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Shuj\u0161ati?<\/a> Se po\u010dutiti bolj zdravo in <a href=\"https:\/\/gymbeam.si\/blog\/10-nepricakovanih-koristi-vadbe-ki-bodo-izboljsale-vase-zivljenje\/\" target=\"_blank\" aria-label=\"izbolj\u0161ati svoje \u017eivljenje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izbolj\u0161ati svoje \u017eivljenje<\/a>? Ne glede na odgovor morate vedeti, da lahko <strong>na pot do va\u0161ih ciljev pomembno vplivata prehrana in u\u017eivanje vode<\/strong>. Za\u010detniki obi\u010dajno jedo tik pred telesno dejavnostjo. To ni pametna odlo\u010ditev, saj je prebava proces, pri katerem se porablja energija. <strong>Med tem procesom se velik del krvi prenese v prebavni sistem, kjer se hranila absorbirajo v krvni obtok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce prebavi ne daste dovolj \u010dasa in prehitro za\u010dnete z intenzivno vadbo, bo morala kri iz delujo\u010dega prebavnega sistema prehajati v delujo\u010de mi\u0161ice. Posledi\u010dno se boste med treningom po\u010dutili slabo in napihnjeno. To vpliva tudi na va\u0161o zmogljivost, saj v vadbo ne morete vlo\u017eiti najve\u010djega napora. Zato poskusite <strong>zadnji obrok pojesti vsaj 2-3 ure pred treningom<\/strong>. \u010ce vam primanjkuje energije, pribli\u017eno pol ure pred vadbo pojejte lahko prebavljive ogljikove hidrate, na primer banano. Vendar je vsak od nas druga\u010den in morda je za nekoga priro\u010dno, da poje eno uro pred treningom. Zato je treba prisluhniti svojemu telesu in se odzvati na njegove potrebe. [14]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d nasvetov o tej temi najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti pred in po treningu za kar najbolj\u0161e rezultate?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko gre za dolo\u010deno dieto, \u0161tevilni za\u010detniki podcenjujejo vnos kalorij. Od njega je odvisno, ali boste shuj\u0161ali ali pridobili na te\u017ei. \u010ce jeste premalo, se lahko med vadbo po\u010dutite utrujene in \u0161ibke. \u010ce je va\u0161 kalori\u010dni vnos prevelik, boste najverjetneje pridobili na telesni te\u017ei. <strong>Klju\u010d do uspeha je uravnote\u017eena prehrana v kalori\u010dni koli\u010dini, ki najbolj ustreza va\u0161im ciljem<\/strong>. Na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletni kalkulator<\/a><\/strong> vam bo pomagal natan\u010dneje izra\u010dunati kalorije. [15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pri zdravi prehrani morate upo\u0161tevati nekaj na\u010del:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zmanj\u0161ajte u\u017eivanje ultra predelane hrane<\/li><li>zau\u017eijte veliko sadja in zelenjave<\/li><li>poskusite <a href=\"https:\/\/gymbeam.si\/blog\/kdaj-in-koliko-beljakovin-zauziti-za-najvecje-rezultate\/\" target=\"_blank\" aria-label=\"zau\u017eiti 1,4 do 2,4 g beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zau\u017eiti 1,4 do 2,4 g beljakovin<\/a> na kilogram telesne te\u017ee. [23]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d nasvetov si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ne smete podcenjevati vnosa vode. <strong>Neustrezna hidracija lahko tudi vpliva na va\u0161o telesno zmogljivost<\/strong>. To \u0161e posebej velja za dalj\u0161e, intenzivne ali vzdr\u017eljivostne treninge. Vpliv hidracije na telesno dejavnost je bil preu\u010den tudi v eni od raziskav, ki je ugotovila, da <strong>nezadosten vnos vode zmanj\u0161a zmogljivost pri dejavnostih, ki trajajo dlje kot 30 minut<\/strong>. [16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Splo\u0161na priporo\u010dila glede vnosa teko\u010dine pravijo, da morate piti:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>2.7 litra teko\u010dine<\/strong> za \u017eensko (pribli\u017eno 11 kozarcev na dan)<\/li><li><strong>3,7 litra teko\u010dine<\/strong> za mo\u0161kega (pribli\u017eno 15 kozarcev na dan)<\/li><li><strong>30-45 ml vode na kilogram<\/strong> telesne te\u017ee [17]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se veliko znojite ali telovadite v vro\u010dem okolju, morate piti \u0161e ve\u010d vode. U\u017eivanje vode vpliva tudi na na\u0161e splo\u0161no zdravje. To vpra\u0161anje je podrobneje pojasnjeno v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\"Kako nezadosten vnos vode vpliva na va\u0161e zdravje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako nezadosten vnos vode vpliva na va\u0161e zdravje<\/strong>.<\/a><\/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=\"8_Regeneracija_se_vam_zdi_nepotrebna\"><\/span>8. Regeneracija se vam zdi nepotrebna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seveda vam je pomembna vadba. Vendar ne smete zanemariti \u010dasa, potrebnega za regeneracijo. Gre za <strong>naravni proces obnove telesnih in du\u0161evnih mo\u010di<\/strong>, ki so bile motene zaradi predhodne obremenitve, kot je vadba. Med tem procesom se po\u0161kodujejo mi\u0161i\u010dna vlakna, na katerih nastanejo majhne razpoke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce telesu ne omogo\u010dite dovolj regeneracije, <strong>pove\u010date mo\u017enost po\u0161kodb mehkih tkiv in celotnega mi\u0161i\u010dno-skeletnega sistema<\/strong>. Da ne omenjamo, da se lahko preobremenite. Spremljajo\u010di pojavi te faze so na primer <strong>utrujenost, pove\u010dana bole\u010dina v mi\u0161icah, pomanjkanje energije ali celo odpor do treninga<\/strong>. [18\u201319]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneracijo po vadbi lahko podpirate na razli\u010dne na\u010dine:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>spanje<\/strong>, saj tisti, ki intenzivno vadijo, potrebujejo ve\u010d po\u010ditka kot povpre\u010dni, manj aktivni ljudje. Posebne formule glede koli\u010dine spanja ni, saj je potreba po njem pri vsakem od nas individualna. Vendar pa splo\u0161na priporo\u010dila za odrasle vklju\u010dujejo od 7 do 9 ur. \u010ce vas zanimajo konkretni nasveti <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\"za bolj\u0161i spanec (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za bolj\u0161i spanec<\/a>, si obvezno preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/a><\/strong> [20]<\/li><li><strong>masa\u017ea<\/strong>, ki jo uporabljajo tudi \u0161tevilni profesionalni \u0161portniki. \u0160tevilne \u0161tudije so pokazale, da lahko masa\u017ea pospe\u0161i okrevanje po vadbi. \u010ce \u017eelite izvedeti ve\u010d o tej temi, preberite <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"Kako podpreti regeneracijo z masa\u017emo pi\u0161tolo in drugimi orodji.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako podpreti regeneracijo z masa\u017emo pi\u0161tolo in drugimi orodji<\/strong>. <\/a>[21]<\/li><li><strong>kompresijska obla\u010dila<\/strong>, ki so dandanes zelo pogosta. Obstajajo \u017ee \u0161tudije, po katerih <a href=\"https:\/\/gymbeam.si\/funkcionalna-oblacila\" target=\"_blank\" aria-label=\"kompresijska obla\u010dila (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kompresijska obla\u010dila<\/a> skraj\u0161ajo proces obnove mo\u010di po treningu. [22]<\/li><li><strong>izogibanje alkoholu<\/strong>, ki \u0161koduje ve\u010d vidikom zdravja. Regeneracija ni nobena izjema, kar je potrdila tudi ena od \u0161tudij. Ugotavlja, da je u\u017eivanje alkohola po treningu poslab\u0161alo sposobnost mi\u0161ic za obnavljanje glikogena. Poleg tega alkohol slabo vpliva na proteosintezo, tj. u\u010dinkovitost mi\u0161i\u010dne rasti. [24]<\/li><li><strong>uravnote\u017eena prehrana<\/strong>, saj to, kaj zau\u017eijete, ni odvisno le pred treningom, temve\u010d tudi po njem. Regeneracija je odvisna od zadostnega vnosa vseh mikro- in makrohranil ter tudi energije. Podprete jo lahko z beljakovinami in lahko absorbiranimi ogljikovimi hidrati. V tem primeru vam bodo pomagale na primer <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a>, kos sadja ali <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"kompleksna me\u0161anica hranil FueGain. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksna me\u0161anica hranil FueGain.<\/a> [25]<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png\" alt=\"Regeneracija z masa\u017eno pi\u0161tolo\" class=\"wp-image-296863\" width=\"843\" height=\"578\" title=\"Regeneracija z masa\u017eno pi\u0161tolo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-400x274.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1536x1054.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31.png 1880w\" 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=\"9_Vas_rezim_vadbe_je_nedosleden\"><\/span>9. Va\u0161 re\u017eim vadbe je nedosleden<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate veliko ob\u010dasnih hobijev, vendar vadba ni med njimi. Veliko ljudi pride v fitnes dvakrat na teden, nato pa se sedem dni ne pojavi ve\u010d. Nato se vrnejo, vendar le enkrat. Ta postopek ponavljajo v razli\u010dnih kombinacijah in telovadijo, kadar se jim zaho\u010de. <strong>Nimajo sistema in pozabljajo, da tak na\u010din vadbe navsezadnje ne vodi nikamor<\/strong>. Na ta na\u010din je te\u017eko dose\u010di svoje cilje, poleg tega pa pove\u010date tveganje za po\u0161kodbe zaradi udarne obremenitve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namesto da ob\u010dasno obi\u0161\u010dete fitnes, <strong>izberite dneve, ko jo boste zagotovo obiskali<\/strong>. Vzemite jih kot zavezo. V mnogih primerih se izka\u017ee, da je idealno, \u010de vadbo izvajate trikrat na teden. Takrat lahko temu dodate tudi svoj najljub\u0161i \u0161port. \u010ce vas zanima, kako sestaviti kakovosten na\u010drt vadbe, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe &#8211; nasveti, treningi in najpogostej\u0161e napake<\/a><\/strong>. [26]<\/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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih se zdi, da je treniranje preprosta stvar. Oglejte si nekaj videoposnetkov na YouTubu in ponovite tehniko nekoga, za katerega menite, da jo izvaja pravilno. \u010ce pa si to vpra\u0161anje ogledamo podrobneje, ugotovimo, da je <strong>u\u010dinkovit trening nekoliko bolj zapleten<\/strong>. \u010ce ste za\u010detnik, morda med vadbo delate veliko napak, ki le <strong>po nepotrebnem zavirajo va\u0161 napredek<\/strong>. \u010ce pa se boste dr\u017eali to\u010dk, ki smo jih omenili v dana\u0161njem \u010dlanku, boste dobili <strong>odli\u010dne temelje, s katerimi se boste pribli\u017eali svojim ciljem na podro\u010dju telesne pripravljenosti<\/strong>. \u017delimo vam veliko sre\u010de.<\/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\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Se \u017ee nekaj mesecev ukvarjate z vadbo, vendar \u0161e vedno ne vidite skoraj nobenih rezultatov? Oglejte si najpogostej\u0161e napake pri vadbi, ki vam morda onemogo\u010dajo napredek.<\/p>\n","protected":false},"author":120,"featured_media":296895,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300729","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":"tag-zdravje","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>Najpogostej\u0161e za\u010detni\u0161ke napake - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trenirate \u017ee nekaj mesecev, a \u0161e vedno ne vidite rezultatov? 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