{"id":303096,"date":"2020-02-24T07:59:00","date_gmt":"2020-02-24T06:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303096"},"modified":"2021-10-21T11:51:33","modified_gmt":"2021-10-21T09:51:33","slug":"genetika-in-njen-vpliv-na-rast-misic-in-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/","title":{"rendered":"Genetika in njen vpliv na rast mi\u0161ic in huj\u0161anje"},"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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Kako_mozgani_komunicirajo_z_nasimi_misicami\" title=\"Kako mo\u017egani komunicirajo z na\u0161imi mi\u0161icami?\">Kako mo\u017egani komunicirajo z na\u0161imi mi\u0161icami?<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Katere_vrste_progastega_misicnega_tkiva_poznamo\" title=\"Katere vrste progastega mi\u0161i\u010dnega tkiva poznamo?\">Katere vrste progastega mi\u0161i\u010dnega tkiva poznamo?<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Kako_genetika_vpliva_na_ta_proces\" title=\"Kako genetika vpliva na ta proces?\">Kako genetika vpliva na ta proces?<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#S_kaksno_konstitucijo_ste_se_rodili\" title=\"S kak\u0161no konstitucijo ste se rodili?\">S kak\u0161no konstitucijo ste se rodili?<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Porazdelitev_mascob_in_genetika\" title=\"Porazdelitev ma\u0161\u010dob in genetika\">Porazdelitev ma\u0161\u010dob in genetika<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Mascobe_se_razlikujejo\" title=\"Ma\u0161\u010dobe se razlikujejo\">Ma\u0161\u010dobe se razlikujejo<\/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\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/#Kaj_pa_hormoni_in_genetika\" title=\"Kaj pa hormoni in genetika?\">Kaj pa hormoni in genetika?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste za\u010deli telovaditi, telovadbo jemljete resno, toda ni <strong>pri\u010dakovanega napredka<\/strong>? Ste pozorni na <strong>tehniko izvajanja vaj<\/strong>, ste upo\u0161tevali vsako podrobnost in se <strong>prehranjujete zdravo<\/strong>? Kje je potem te\u017eava? Ali va\u0161a genetika <strong>zavira va\u0161 napredek<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e genetske informacije so organizirane v kromosomih. \u010clovek ima 46 kromosomov, po 23 od vsakega star\u0161a. Predstavljajte si jih kot knjigo z ve\u010d tiso\u010d informacijami o na\u0161em telesu. <span style=\"color: #ff6600;\">[17]<\/span> Genetika dolo\u010da parametre va\u0161ega telesa. Vendar v\u010dasih znanih in izpopolnjenih bodybuilderjev na za\u010detku njihove kariere pogosto ne razumemo. Morda celo pomislite, da so se rodili z mi\u0161icami. Vendar se nih\u010de ne rodi kot &#8220;<strong>superjunak<\/strong>&#8220;, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leta <strong>2009<\/strong>, je skupina znanstvenikov posku\u0161ala izra\u010dunati verjetnost obstoja takega \u010dloveka, ki bi imel vse gene koristne za mo\u010d &#8211; vse predpogoje, da bi se rodil mo\u010dan. Rezultat je bil zelo zanimiv. Od <strong>6 milijard ljudi<\/strong> na na\u0161em planetu, bi samo <strong>2 \u010dloveka imela 17 od 22<\/strong> koristnih genov. In kaj to pomeni? Vsi smo rojeni z nekaterimi predpogoji, da spravimo svoje telo v formo. Navsezadnje, imata <strong>le<\/strong> &#8220;dva sre\u010dne\u017ea&#8221; iz \u0161tudije <strong>potencial za mo\u010d<\/strong>. To pa ne pomeni, da ga bodo razvili v \u017eivljenju. &nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsak od nas ima telo, ki se v ne\u010dem razlikuje od drugih. <strong>Rast mi\u0161ic<\/strong> vpliva na <strong>vrsto progastih mi\u0161i\u010dnih vlaken, porazdelitev ma\u0161\u010dob, raven hormonov <\/strong>in pa tudi na <strong>kakovost in trajanje na\u0161ih vadb<\/strong>. V tem \u010dlanku boste izvedeli ve\u010d o dejavnikih, ki vplivajo na napredek pri vadbi. Ne moremo spremeniti vrst progastega mi\u0161i\u010dnega tkiva, ravni hormonov ali porazdelitve ma\u0161\u010dob. Vendar, lahko o njih izvemo ve\u010d in uporabimo nove informacije za<strong> izbolj\u0161anje na\u0161ega treninga.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gym_1_-01.jpeg\" alt=\"Vpliv genetike na mi\u0161ice\" width=\"843\" height=\"562\" title=\"Vpliv genetike na mi\u0161ice\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_mozgani_komunicirajo_z_nasimi_misicami\"><\/span>Kako mo\u017egani komunicirajo z na\u0161imi mi\u0161icami?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dno tkivo je <strong>organizirano v skupini z motori\u010dno enoto<\/strong>. Motorna enota je preprosto snop mi\u0161i\u010dnih vlaken. Razlog, zakaj je mi\u0161i\u010dno tkivo tako organizirano, je preprost &#8211; <strong>komunikacija<\/strong>. Kaj se zgodi v telesu, ko na primer \u017eelite dvigniti roko? Va\u0161i mo\u017egani po\u0161ljejo signal skozi hrbtenico, ki vstopi v motorno enoto. <span style=\"color: #ff6600;\">[5]<\/span><span style=\"color: #339966;\"><strong>&nbsp; <\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_vrste_progastega_misicnega_tkiva_poznamo\"><\/span>Katere vrste progastega mi\u0161i\u010dnega tkiva poznamo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osredoto\u010dimo se na <strong>progaste mi\u0161ice<\/strong>, ki<strong> jih lahko nadzorujemo<\/strong> in zahvaljujo\u010d njim se lahko ukvarjamo s <strong>\u0161portom.<\/strong> Morda niste vedeli, to tkivo lahko razvrstimo na ve\u010d vrst.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstajajo tri vrste progastega mi\u0161i\u010dnega tkiva&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<p>Tip I &#8211; po\u010dasno oksidativno (po\u010dasno-trzanje)<\/p>\n\n\n\n<p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2. Tip II &#8211; hitro oksidativno (hitro-trzanje)&nbsp;<\/p>\n\n\n\n<p>   &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;1. Tip IIA<\/p>\n\n\n\n<p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2. Tip IIB&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tip I &#8211; &#8220;rde\u010de&#8221; tkivo<\/strong> &#8211; ima ve\u010djo gostoto in \u0161tevilo kapilar. Bogato je z mioglobinom in mitohondrijem, zato je rde\u010de barve. Kr\u010denje mi\u0161ic poteka po\u010dasneje, tudi brez ve\u010djega napora. Tip I dobro skrbi za aerobno aktivnost, saj uporablja <strong>ma\u0161\u010dobe in ogljikove hidrate kot vir energije.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><strong>&nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tip II &#8211; (hitro oksidirajo\u010de) tkivo<\/strong> &#8211; manj mioglobina in mitohondrijev je v tem tkivu. Kr\u010denje mi\u0161ic je hitro, z velikim odmerkom mo\u010di. Tkivo je mo\u010dno, vendar ni sposobno dolgo trajati. Tak tip tkiva zagotavlja na\u0161o mo\u010d in ko telovadimo z ute\u017emi, rastejo mi\u0161ice s tak\u0161nim tkivom. Tip II ima dve podvrsti &#8211; IIA in IIB. <span style=\"color: #ff6600;\">[3]<\/span><strong> &nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-468341508_1.jpg\" alt=\"Pomanjkanje mo\u010di zaradi genetike\" width=\"843\" height=\"562\" title=\"Pomanjkanje mo\u010di zaradi genetike\"\/><\/figure><\/div>\n\n\n\n<p><strong>Mo\u017egani vedo, koliko in katero tkivo potrebuje<\/strong> za dolo\u010deno dejavnost. Na podlagi tega po\u0161ilja signale dolo\u010denim motornim enotam. Za mahanje z roko, potrebujete manj mi\u0161ic kot za dr\u017eanje 10 kg nakupovalne vre\u010dke. Za <strong>ve\u010djo silo lahko mo\u017egani po\u0161ljejo signal<\/strong> zadostnim motori\u010dnim enotam, <strong>hitro oksidativnih mi\u0161ic<\/strong> (tip II). <span style=\"color: #ff6600;\">[5]<\/span><\/p>\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<p><strong>Tipi tkiv I in II<\/strong> se <strong>bistveno<\/strong> razlikujejo med seboj. Razlike med podvrstama IIA in IIB niso pomembne, vendar jih je dobro poznati. Podtipa <strong>IIA<\/strong> in <strong>IIB<\/strong> lahko dose\u017eeta <strong>enake najvi\u0161je zmogljivosti<\/strong> glede na vrednost. Vendar tip <strong>IIA<\/strong> potrebuje <strong>ve\u010d \u010dasa<\/strong> za to. Razlika je prikazana v tej tabeli <span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Vrsta tkiva<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Hitrost kr\u010denja<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u010cas najve\u010dje zmogljivosti<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Utrujenost<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip I<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">po\u010dasi<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 millisekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">po\u010dasi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip IIA<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">hitro<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 millisekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">hitro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip IIB<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">zelo hitro<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 millisekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">hitro<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Podrobnej\u0161a razlika med tipi IA, IIA in IIB je podana v naslednji tabeli&nbsp;<\/span>[4]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">      <\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip I<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip IIA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip IIB<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hitrost kr\u010denja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">po\u010dasi<\/td><td class=\"has-text-align-center\" data-align=\"center\">hitro<\/td><td class=\"has-text-align-center\" data-align=\"center\">zelo hitro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Velikost motori\u010dnih nevronov<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><td class=\"has-text-align-center\" data-align=\"center\">odli\u010dno<\/td><td class=\"has-text-align-center\" data-align=\"center\">zelo odli\u010dno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Odpornost proti utrujenosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dolo\u010ditev po aktivnosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">aerobno<\/td><td class=\"has-text-align-center\" data-align=\"center\">anaerobno (dolgotrajno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">anaerobno (kratkotrajno)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Proizvodnja mo\u010di<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">zelo visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gostota mitohondrija<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gostota kapilar<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zmogljivost oksidacije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Glikoliti\u010dna zmogljivost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizko<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vrsta goriva<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">trigliceridi<\/td><td class=\"has-text-align-center\" data-align=\"center\">kreatin fosfat, glikogen<\/td><td class=\"has-text-align-center\" data-align=\"center\">kreatin fosfat, glikogen<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_genetika_vpliva_na_ta_proces\"><\/span>Kako genetika vpliva na ta proces?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ice v na\u0161em telesu so <strong>kombinacija mi\u0161i\u010dnih vrst I in II<\/strong>. Razmerje tipa I in tipa II <strong>je genetsko dolo\u010deno.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kaj to pomeni? Predstavljajte si, da trenirate svoje tricepse. \u010cez nekaj \u010dasa opazite rezultat, vendar je va\u0161 prijatelj dosegel enak rezultat v manj \u010dasa. To ne pomeni, da je ve\u010d ali tehni\u010dno bolj\u0161e treniral. Njegov triceps ima vi\u0161je razmerje med tkivi tipa II.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_kaksno_konstitucijo_ste_se_rodili\"><\/span>S kak\u0161no konstitucijo ste se rodili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tip konstitucije<\/strong> je zelo pogost <strong>razlog,<\/strong> zakaj ljudje no\u010dejo telovaditi. &#8220;<em>Nimam konstitucije, ki bi bila primerna za vadbo. V fitnes center bi lahko hodil vsak dan, pa po mesecih trdega garanja \u017eelenih rezultatov \u0161e vedno ne bi bilo.<\/em>\u201d Ali mislite, da so to le izgovori? Ni nujno, da je res.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali postavo dobimo genetsko?<\/strong> Ali obstajajo specifi\u010dne vrste konstitucije? Da in da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de v stari Gr\u010diji so ljudje razmi\u0161ljali o mo\u017enosti, da obstaja ve\u010d vrst \u010dlove\u0161kega telesa. Platon se je ukvarjal s tem vpra\u0161anjem. V 19. stoletju je o tem razmi\u0161ljal tudi Frederick Nietzsche. Vendar ga je natan\u010dno dolo\u010dil ameri\u0161ki psiholog William Sheldon. <strong>Opredelil je tri somatotipe \u010dlove\u0161kega telesa<\/strong> <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Ektomorf<\/li><li>Mezomorf<\/li><li>Endomorf<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Se spra\u0161ujete, v katero skupino spadate? Najprej poskusite, kot je prikazano na sliki.<\/span> [7]&nbsp;&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/body-types-ectomorph-mesomorph-endomorph.jpg\" alt=\"Tipi konstitucije\" width=\"843\" height=\"562\" title=\"Tipi konstitucije\"\/><\/figure><\/div>\n\n\n\n<p><strong>1. Ektomorf <\/strong>&#8211; vitek, dolge okon\u010dine. Hiter metabolizem lahko zelo hitro pretvori sladkorje v energijo. To seveda povzro\u010di, da ima ektomorf te\u017eave s pridobivanjem mi\u0161i\u010dne mase. Nima dovolj razvitih mi\u0161ic tipa II (hitro oksidativne). Vendar to ne pomeni, da ne more pridobiti na mo\u010di. Lahko ektomorf pridobi mi\u0161i\u010dno maso? <strong>Ni nemogo\u010de.<\/strong> Za pove\u010danje telesne te\u017ee pa mora jesti veliko ve\u010d kot drugi. Tudi po uspe\u0161nem pridobivanju te\u017ee so lahko njihova me\u010da in podlakti \u0161e vedno videti slabo.&nbsp;<span style=\"color: #ff6600;\">[6][8]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Mezomorf<\/strong> &#8211; ni preve\u010d suh, po drugi strani pa tudi predebel ni. Ima \u0161iroka ramena, ozek pas, majhne sklepe. Po konstituciji se nahaja med ektomorfom in endomorfom. Njegova fizi\u010dna oblika je <strong>&#8220;naravno atletska&#8221;<\/strong> ali mi\u0161i\u010dasta, tudi brez vsakodnevnega obiska fitnesa. Vendar to ne pomeni, da mezomorfu ni potrebno telovaditi in da lahko vse j\u00e9. Res je, da se lahko ta tip konstitucije hitreje vrne v formo. Sposoben je hitreje pridobiti te\u017eo, ampak tudi hitreje izgubiti odve\u010dno ma\u0161\u010dobo.&nbsp;<span style=\"color: #ff6600;\">[6][8]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Endomorf <\/strong>&#8211; kraj\u0161i udi, \u0161iroki boki in prsni ko\u0161. Najve\u010dji od somatotipov. Telesno te\u017eo pridobijo hitro, z veliko ma\u0161\u010dobe. Njihovo telo v mi\u0161icah skladi\u0161\u010di energijo in ma\u0161\u010dobe v spodnjem delu telesa. Zelo te\u017eko ohranjajo svojo kondicijo in te\u017eo. Endomorfni tip je lahko prav tako fit kot somatotip. Zaradi la\u017ejega pridobivanja te\u017ee <strong>se lahko izka\u017ee v ve\u010dji mo\u010di<\/strong>. \u010ce pa ne vzdr\u017euje svoje forme, bo pot do fitnesa zelo te\u017eka.&nbsp;<span style=\"color: #ff6600;\">[6][8]<\/span><strong style=\"color: #339966; font-size: 1.17em;\">&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/king-7453.JPG\" alt=\"ektomorf, mezomorf in endomorf\" width=\"843\" height=\"562\" title=\"ektomorf, mezomorf in endomorf\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako lahko ugotovim, kateri tip konstitucije mi ustreza?<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Eden najpogostej\u0161ih na\u010dinov, kako to ugotoviti, je metoda Heath-Carter. S to metodo je mogo\u010de dolo\u010diti somatotip va\u0161e telesne konstitucije. Izmeri obliko in sestavo va\u0161ega telesa. Rezultat je trimestno \u0161tevilo, pri \u010demer vsako \u0161tevilo ozna\u010duje endomorfne, mezomorfne in ektomorfne elemente. Vrednosti elementov segajo od 1 (nizka) do 7 (visoka). Za dosego rezultatov se uporablja vrednostni list. Iz kon\u010dnega \u0161tevila lahko nato ugotovimo, ali je na\u0161a konstitucija endomorfna (npr. 6-2-2), mezomorfna (npr. 3-5-2) ali ektomorfna (npr. 3-3-5). Rezultat lahko uporabite tudi za dolo\u010ditev, za kateri \u0161port je va\u0161a konstitucija primernej\u0161a va\u0161a konstitucija.<\/span> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Za bolj\u0161o idejo predstavljamo graf Heath-Carter z vrednostmi<\/span> [19]<\/span>:<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Somatotype-chart-Heath-Carter-390x355.jpg\" alt=\"genetika in tipi konstitucije\" title=\"genetika in tipi konstitucije\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri so vzroki, da se nekdo rodi kot ektomorf, drugi pa kot endomorf?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpomembnej\u0161e so gensko <strong>prirojene lastnosti<\/strong>, ki vplivajo na somatotip konstitucije <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fizi\u010dne lastnosti &#8211; vi\u0161ina, dol\u017eina, \u0161irina, mi\u0161i\u010dna masa, ma\u0161\u010dobno tkivo<\/li><li>Osebnostne lastnosti &#8211; \u010dustvenost, dru\u017eabnost<\/li><li>Spolna usmerjenost<\/li><li>Du\u0161evne motnje<\/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=\"Porazdelitev_mascob_in_genetika\"><\/span>Porazdelitev ma\u0161\u010dob in genetika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Tudi \u010de spijem samo kozarec vode se redim.&#8221;<\/em> Zloglasni <strong>stavek<\/strong>, ki je seveda <strong>mit<\/strong>. Vsak od nas kopi\u010di ma\u0161\u010dobo v razli\u010dnih delih telesa in v razli\u010dnih koli\u010dinah. Ali menite, da ima \u010dlovek <strong>popoln nadzor nad porazdelitvijo ma\u0161\u010dob<\/strong>? To ni povsem res.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na razporeditev ma\u0161\u010dob v na\u0161em telesu vplivajo <strong>\u0161tirje osnovni dejavniki<\/strong> <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Geni<\/strong> &#8211; Po raziskavi iz leta 2017 na skoraj <strong>50%<\/strong> razporeditve ma\u0161\u010dob v na\u0161em telesu vpliva genetika.<\/li><li><strong>Spol<\/strong> &#8211; \u017eenske najve\u010d telesne te\u017ee in ma\u0161\u010dobe pridobijo na bokih in zadnjici, mo\u0161ki pa na trebuhu. Poleg tega \u017eensko telo vsebuje <strong>14 do 31% ma\u0161\u010dobe<\/strong>, medtem ko mo\u0161ko telo vsebuje <strong>6 do 24%<\/strong><\/li><li><strong>Starost <\/strong>&#8211; upo\u010dasnjen metabolizem in izguba mi\u0161i\u010dne mase povzro\u010di, da imajo starej\u0161i ljudje ve\u010d ma\u0161\u010dobe v telesu.<\/li><li><strong>Hormoni<\/strong> &#8211; nivo hormonov in te\u017ea medsebojno vplivajo, <strong>zlasti po 40. letu<\/strong>. To je posledica <strong>naravne izgube estrogena in testosterona<\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fotografija_iz_Igor.jpg\" alt=\"Genetika in njen vpliv na ma\u0161\u010dobo\" width=\"843\" height=\"562\" title=\"Genetika in njen vpliv na ma\u0161\u010dobo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Je koli\u010dina ma\u0161\u010dobe zapisana tudi v na\u0161i DNK?<\/h3>\n\n\n\n<p><strong>Dejstvo, da koli\u010dina ma\u0161\u010dobe v telesu vpliva na na\u0161 DNK<\/strong> potrjuje odkritje iz leta 2007. Je rezultat raziskav o otrocih in odraslih v Veliki Britaniji in Evropi. Posledi\u010dno je bilo nekaj sprememb <strong>gena FTO<\/strong> povezano s \u010dezmerno telesno ma\u0161\u010dobo, debelostjo in diabetesom tipa 2.<span style=\"color: #ff6600;\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar tega odkritja ne moremo jemati kot <strong>&#8220;presojo o prekomerni te\u017ei&#8221;<\/strong> Samo zato, ker imate to razli\u010dico gena FTO, \u0161e ne pomeni, da boste zagotovo trpeli zaradi debelosti. Ta varianta raje povzro\u010di <strong>dovzetnost za debelost<\/strong>. Raziskave, opravljene na \u0161olah na \u0160kotskem, ka\u017eejo povezavo med otroki z ve\u010djo te\u017eo in FTO varianto gena. Testi so pokazali, da varianta FTO <strong>ne povzro\u010da po\u010dasnega metabolizma<\/strong>. Te\u017eava je bila v <strong>koli\u010dini visokokalori\u010dne hrane<\/strong>.<span style=\"color: #ff6600;\"> [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste pozorni na svojo prehrano in zadostno gibanje, bo gen FTO odgovoren za va\u0161o telesno te\u017eo. <strong>Toda ni treba skrbeti za prekomerno pove\u010danje telesne te\u017ee pri uravnote\u017eeni prehrani in \u0161portni aktivnosti.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC08666.jpg\" alt=\"Zdrava prehrana in huj\u0161anje\" title=\"Zdrava prehrana in huj\u0161anje\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mascobe_se_razlikujejo\"><\/span>Ma\u0161\u010dobe se razlikujejo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne smemo pozabiti, da ma\u0161\u010doba blagodejno deluje na na\u0161e telo. Odvisno je od koli\u010dine ma\u0161\u010dobe in njene vrste. Na\u0161e telo vsebuje tri vrste ma\u0161\u010dob <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Podko\u017ena<\/strong> &#8211; nahaja se neposredno pod ko\u017eo in na mi\u0161i\u010dni povr\u0161ini. Sestavlja <strong>90%<\/strong> na\u0161ega skladi\u0161\u010da ma\u0161\u010dob. Lahko spremenimo njegovo koli\u010dino.<\/li><li><strong>Visceralna <\/strong>&#8211; ma\u0161\u010doba, ki <strong>obdaja na\u0161e organe<\/strong>, na primer jetra. Ni je mogo\u010de ob\u010dutiti ali ujeti. Vendar, lahko njeno pomanjkanje ali prese\u017eek povzro\u010di zdravstvene te\u017eave.<\/li><li><strong>Rjava<\/strong> &#8211; vrsta ma\u0161\u010dobe, ki <strong>vzdr\u017euje na\u0161o telesno temperaturo<\/strong>. Pojavlja se na obmo\u010dju ramen in&nbsp; hrbta.<\/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_pa_hormoni_in_genetika\"><\/span>Kaj pa hormoni in genetika?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormoni so <strong>zelo pomembni za rast mi\u0161ic<\/strong>. Nekateri neposredno, nekateri pa samo posredno. <strong>Testosteron, rastni hormon in inzulinu podoben rastni hormon<\/strong> so odgovorni za mi\u0161i\u010dno mo\u010d in rast. <strong>Kortizol, adrenalin, norepinefrin in glukagon<\/strong> so odgovorni za oskrbo z gorivom (glukoza).<span style=\"color: #ff6600;\"> [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raven testosterona v mo\u0161kem telesu se spremeni <strong>v toku \u017eivljenja<\/strong>. Poleg tega dva mo\u0161ka iste starosti morda nimata popolnoma enake ravni testosterona.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Vendar so leta 2011 raziskovalci ugotovili, da lahko nizka raven testosterona povzro\u010di <strong>genetsko predispozicijo<\/strong>. Genetske razli\u010dice SHBG (<em>globulin, ki ve\u017ee spolne hormone<\/em>) in 10. kromosom so povezane z nizko raven testosterona. Nizka raven lahko povzro\u010di bolezni srca in o\u017eilja, sladkorno bolezen tipa 2 in druge. Vendar, zakaj nima vsak mo\u0161ki enake ravni testosterona, je za znanstvenike doslej skrivnost. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u010d manj pomemben hormon za rast mi\u0161ic je <strong>rastni hormon<\/strong>. Vendar pa vpliva tudi na rast otroka. Njen primanjkljaj je <strong>precej nenavaden<\/strong>, saj prizadene 1 od 5.000 ljudi. <span style=\"color: #ff6600;\">[15]<\/span> Dejstvo, da starej\u0161i ljudje la\u017eje pridobivajo ma\u0161\u010dobe, ne sme biti razlog za odnehanje. <strong>Ve\u010d kot vemo <\/strong>o svojem telesu, metabolizmu ali genih, bolje lahko usmerimo svoj organizem <strong>na zdravo pot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse kombinacije informacij v na\u0161i DNK <strong>nas naredijo unikatne<\/strong>. Najpomembnej\u0161i od vsega pa je potencial. Poznavanje somatotipa je zelo koristno, saj vpliva na na\u0161 na\u010drt treninga in prehrane. Kljub temu, ne glede na dele\u017e kri\u017eno-progastih vrst tkiv, <strong>je motivacija pomembnej\u0161a<\/strong>. Genetika se zdi neusmiljena, toda rezultat <strong>je odvisen od vas<\/strong>. Ne pozabite, na\u0161e telo potrebuje ma\u0161\u010dobe, vendar le pravo koli\u010dino. Vse ostalo je pa odrekanje, trdo delo in samokontrola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste po branju tega \u010dlanka bolj zadovoljni? Rojeni smo z dolo\u010denim genskim zapisom, vendar se lahko vsak \u010dlovek potrudi za najbolj\u0161e rezultate. Ne glede na to, ali imate ektomorfno, endomorfno ali mezomorfno konstitucijo, menimo, da je bil ta \u010dlanek koristen. <strong>Bi \u017eeleli, da tudi va\u0161i prijatelji izvedo za ta \u010dlanek?&nbsp; Podprite ga z deljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDiagnostic Tests\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=\"\" 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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Genetika vpliva na rast mi\u0161ic, izgubo te\u017ee, somatotip, pa tudi na hormone. Z vadbo lahko vplivamo na koli\u010dino mi\u0161ic in ma\u0161\u010dob. Izvedi ve\u010d.<\/p>\n","protected":false},"author":25,"featured_media":113300,"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":[122],"tags":[6375,7191,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303096","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-rast-misicne-mase-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>Genetika in njen vpliv na rast mi\u0161ic in huj\u0161anje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Genetika vpliva na rast mi\u0161ic, izgubo te\u017ee, somatotip, pa tudi na hormone. 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