{"id":304809,"date":"2021-11-12T12:29:29","date_gmt":"2021-11-12T11:29:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304809"},"modified":"2022-03-23T12:37:10","modified_gmt":"2022-03-23T11:37:10","slug":"najpogostejse-napake-po-treningu-ki-upocasnijo-napredek","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/","title":{"rendered":"Najpogostej\u0161e napake po treningu, ki upo\u010dasnijo napredek"},"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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#10_stvari_ki_jih_morda_pocnete_ki_upocasnijo_doseganje_rezultatov\" title=\"10 stvari, ki jih morda po\u010dnete, ki upo\u010dasnijo doseganje rezultatov\">10 stvari, ki jih morda po\u010dnete, ki upo\u010dasnijo doseganje rezultatov<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#1_Koncate_zadnji_set_vaj_in_se_takoj_odpravite_pod_tus\" title=\"1. Kon\u010date zadnji set vaj in se takoj odpravite pod tu\u0161\">1. Kon\u010date zadnji set vaj in se takoj odpravite pod tu\u0161<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#2_Pozabljate_na_staticno_raztezanje\" title=\"2. Pozabljate na stati\u010dno raztezanje\">2. Pozabljate na stati\u010dno raztezanje<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#3_Ali_dovolj_pijete\" title=\"3. Ali dovolj pijete\">3. Ali dovolj pijete<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#4_Po_treningu_stradate_in_ne_dopolnite_beljakovin\" title=\"4. Po treningu stradate in ne dopolnite beljakovin\">4. Po treningu stradate in ne dopolnite beljakovin<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#5_Vseeno_vam_je_kaj_jeste\" title=\"5. Vseeno vam je kaj jeste\">5. Vseeno vam je kaj jeste<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#6_Pretiravate_z_mascobami\" title=\"6. Pretiravate z ma\u0161\u010dobami\">6. Pretiravate z ma\u0161\u010dobami<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#7_Obiscite_vse_trgovine\" title=\"7. Obi\u0161\u010dite vse trgovine\">7. Obi\u0161\u010dite vse trgovine<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#8_Izogibate_se_naravnemu_gibanju\" title=\"8. Izogibate se naravnemu gibanju\">8. Izogibate se naravnemu gibanju<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#9_Na_treninge_odhajate_prepogosto\" title=\"9. Na treninge odhajate prepogosto\">9. Na treninge odhajate prepogosto<\/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\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#10_Na_naslednji_trening_se_odpravite_ko_se_vam_zljubi\" title=\"10.  Na naslednji trening se odpravite ko se vam zljubi\">10.  Na naslednji trening se odpravite ko se vam zljubi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno ni novost, da lahko slaba izvedba vaj upo\u010dasni napredek. Morda pa vas bo presenetilo, da obstaja tudi veliko napak pri treningu, ki onemogo\u010dajo&nbsp; uresni\u010ditev va\u0161ega sanjskega cilja. Seveda s temi napakami ne mislimo, da ste pozabili vzeti prepotena obla\u010dila iz torbe, o\u010distiti ute\u017ei v telovadnici ali oprati shaker. Te napake vas ne oddaljujejo od va\u0161ega cilja. Razen \u010de po odprtju torbe z obla\u010dili ali shakerja ne padete v komo. V mislih imamo temeljite <strong>napake v zvezi s prehrano, vadbo, regeneracijo in splo\u0161nim po\u010ditkom.<\/strong> Oglejmo si najpogostej\u0161e med njimi.<\/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=\"10_stvari_ki_jih_morda_pocnete_ki_upocasnijo_doseganje_rezultatov\"><\/span>10 stvari, ki jih morda po\u010dnete, ki upo\u010dasnijo doseganje rezultatov<span class=\"ez-toc-section-end\"><\/span><\/h2>\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_Koncate_zadnji_set_vaj_in_se_takoj_odpravite_pod_tus\"><\/span>1. Kon\u010date zadnji set vaj in se takoj odpravite pod tu\u0161<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se spra\u0161ujete, zakaj bi morali iti na tekalno stezo po treningu nog, ko se ukvarjate z pridobivanjem mi\u0161ic? V tem primeru je pomembno, da vas zanima tako<strong> imenovana faza ohlajanja<\/strong>. To je del treninga, ki bo pomagal <strong>umiriti telo, pravilno dihati in zmanj\u0161ati visok sr\u010dni utrip.<\/strong> No\u010dete te\u010di pod tu\u0161, se stu\u0161irati, iti ven in se takoj spet spotiti, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar imajo faze ohlajanja \u0161e druge prednosti. Njihov glavni cilj je <strong>pospe\u0161iti razgradnjo stranskih produktov presnovne energije<\/strong>, kot so laktatni ali vodikovi ioni. Prav ti lahko nekaj dni po treningu povzro\u010dijo peko\u010d ob\u010dutek v mi\u0161icah in nelagodje. Zahvaljujo\u010d fazi ohlajanja lahko <strong>pospe\u0161imo regeneracijo<\/strong>, kar cenijo vsi \u0161portniki, ki so redno aktivni. \u010ce \u0161ele za\u010denjate z vadbo in dvigujete maksimalno te\u017eo, faza ohlajanja in tu\u0161iranje verjetno ne bosta kaj dosti pomagala pri bole\u010dinah v mi\u0161icah. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej ne veste, kako naj bi izgledala dobra ohladitev? Univerzalnega vodnika ni. Na splo\u0161no pa bi morali izbrati dejavnost, ki <strong>vklju\u010duje celo telo<\/strong>. 10-minutni tek v&nbsp; umirjenem tempu, plavanje, hoja, veslanje na tekalni stezi ali vo\u017enja s kolesom se lahko odli\u010dno obnese. Te dejavnosti bodo pripomogle k pretoku krvi po telesu in<strong> prispevale k &#8220;presnovnemu \u010di\u0161\u010denju&#8221;<\/strong>.<span style=\"color: #ff6600\"> [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d informacij o pomembnosti faze ohlajanja in drugih komponent vadbe, ne zamudite na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\"Ogrevanje, raztezanje in ohlajanje - je to res pomembno? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ogrevanje, raztezanje in ohlajanje &#8211; je to res pomembno?<\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg\" alt=\"Zakaj je faza ohlajanja tako pomembna?\" class=\"wp-image-294914\" width=\"843\" height=\"562\" title=\"Zakaj je faza ohlajanja tako pomembna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-2048x1365.jpg 2048w\" 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_Pozabljate_na_staticno_raztezanje\"><\/span>2. Pozabljate na stati\u010dno raztezanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izpustitev <strong>raztezanja po treningu<\/strong> ima tudi svoje pasti. Ljudje z dobro pro\u017enostjo in mobilnostjo imajo prednost pri vadbi med posameznimi vajami. Sposobni so izkoristiti najve\u010dji obseg gibanja (ROM = Range of Motion), zaradi \u010desar se med samo vadbo raztegujejo na svoj na\u010din. \u010ce niste eden od teh \u0161portnikov, morate v <strong>svojo vadbo vsekakor vklju\u010diti stati\u010dno raztezanje.<\/strong> Poleg maksimalnega obsega vadbe lahko skraj\u0161ane mi\u0161ice pomagajo <strong>izbolj\u0161ati \u0161portne zmogljivosti, zmanj\u0161ajo tveganje za po\u0161kodbe<\/strong> in olaj\u0161ajo obi\u010dajne dnevne aktivnosti. <span style=\"color: #ff6600\">[3-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stati\u010dno raztezanje je idealno vklju\u010diti na koncu treninga po sami fazi ohlajanja. Pri izvajanju posameznih razteznih vaj se morate posku\u0161ati <strong>postaviti v skrajni polo\u017eaj in zdr\u017eati pribli\u017eno 20-45 sekund.<\/strong> Mi\u0161ice ne bi smela boleti, je pa v redu, \u010de \u010dutite napetost v njej. Pri raztezanju posku\u0161ajte dose\u010di simetrijo z enakomernim raztezanjem obeh strani telesa. <span style=\"color: #ff6600\">[7-8]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ali_dovolj_pijete\"><\/span>3. Ali dovolj pijete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda boste presene\u010deni nad pomembnostjo tako obi\u010dajne stvari, kot je<strong> voda<\/strong>. V primeru nezadostnega re\u017eima pitja se lahko za\u010dnejo pojavljati neprijetne manifestacije dehidracije, ki vklju\u010dujejo <strong>na primer glavobol, slab\u0161o zmogljivost, utrujenost, slab\u0161o termoregulacijo ali zmanj\u0161ano regeneracijo<\/strong>. Da bi bilo va\u0161e telo dovolj hidrirano, morate vsak dan popiti pribli\u017eno <strong>30-45 ml teko\u010dine na kg telesne te\u017ee<\/strong>. \u010ce je zunaj vro\u010de ali se veliko gibate in potite, je lahko potreba \u0161e ve\u010dja. Po barvi urina lahko ugotovite, ali ima va\u0161e telo dovolj teko\u010dine. Biti mora svetlo rumena. Temnej\u0161a kot je, bolj ste dehidrirani. <span style=\"color: #ff6600\">[9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da ne pozabite piti, vam lahko pomaga, da pri vsaki vadbi s seboj nosite <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/plastenka-hydrator-1890ml-gymbeam.html\" target=\"_blank\" aria-label=\"veliko steklenico (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veliko steklenico<\/a><\/span> vode. \u010ce se veliko potit je vsekakor pomembno, da telo oskrbite z elektroliti, ki&nbsp; ste jih izgubili s potenjem. Od vas je odvisno, ali boste izbrali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"tablete (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" target=\"_blank\" aria-label=\"pija\u010do (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pija\u010do<\/a><\/span>. In \u010de vam sama voda ni v\u0161e\u010d, jo poskusite izbolj\u0161ati z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/instant-napitek-bolero.html\" target=\"_blank\" aria-label=\"napitki z nizko vsebnostjo kalorij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napitki z nizko vsebnostjo kalorij<\/a><\/span>, zeli\u0161\u010di, sadjem, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> ali poskusite razli\u010dne osve\u017eilne <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" aria-label=\"\u010daje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daje<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bi radi izvedeli ve\u010d o zadostnem re\u017eimu pitja? Potem ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"Hidracija pred, med, po treningu in kako se izogniti dehidraciji. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidracija pred, med, po treningu in kako se izogniti dehidraciji.<\/a><\/strong><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg\" alt=\"Zakaj je pitje pomembno in koliko vode moramo popiti?\" class=\"wp-image-294928\" width=\"843\" height=\"562\" title=\"Zakaj je pitje pomembno in koliko vode moramo popiti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Po_treningu_stradate_in_ne_dopolnite_beljakovin\"><\/span>4. Po treningu stradate in ne dopolnite beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko kon\u010date dobro vadbo v telovadnici, je kakovostna prehrana ena najpomembnej\u0161ih stvari, ki jih telo potrebuje. Telo bo uporabilo ogljikove hidrate za <strong>polnjenje zalog glikogena<\/strong> in beljakovine za <strong>podporo pri regeneraciji mi\u0161i\u010dnih vlaken<\/strong>. To pomaga mi\u0161icam, da postanejo mo\u010dnej\u0161e. Obnovitev energije po treningu pa je potrebna tudi, \u010de posku\u0161ate shuj\u0161ati. Tudi med dieto je za\u017eeleno <strong>ohraniti \u010dim ve\u010d mi\u0161i\u010dne mase<\/strong>, saj nam pomaga pokuriti ve\u010d kalorij. \u010ce telesa ne nahranimo dovolj, je povsem mo\u017eno, da bi lahko za\u010delo razgrajevati lastno mi\u0161i\u010dno maso, da bi imelo dovolj beljakovin za druge potrebe. In tega si zagotovo ne \u017eelimo. <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>To lahko prepre\u010dimo z optimalnim vnosom energije, kar nam lahko pomaga dolo\u010diti <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"na\u0161 kalkulator (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161 kalkulator<\/a><\/strong><\/span>. Klju\u010dnega pomena je tudi zadosten vnos beljakovin, ki jih najdemo v <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mesu<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\"ribah (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribah<\/a><\/span>, morskih sade\u017eih, mesnih alternativah rastlinskega izvora (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"seitan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/span>), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\"stro\u010dnicah (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnicah<\/a><\/span> in podobnem. Priporo\u010dljiv vnos je med <strong>1,4-2 g beljakovin na kg telesne te\u017ee.<\/strong> Na nekatere manj aktivne posameznike bo verjetneje vplivala ni\u017eja meja. Vi\u0161ja meja je namenjena predvsem \u0161portnikom mo\u010di. \u0160e posebej bodo cenili sposobnost beljakovin, ki prispevajo h krepitvi in rasti mi\u0161i\u010dnega tkiva.<span style=\"color: #ff6600\"> [13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o virih beljakovin preberite v na\u0161em \u010dlanku<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/a><\/strong><\/span> In \u010de se uvr\u0161\u010date med vegetarijance ali vegane, vas bodo morda zanimali viri beljakovin, ki so podrobneje obravnavani v \u010dlanku<strong><span style=\"color: #ff6600\"> <a aria-label=\"Kateri so najbolj\u0161i rastlinski viri beljakovin so najbolj\u0161i in zakaj bi jih morali vklju\u010diti v svojo prehrano? (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kateri so najbolj\u0161i rastlinski viri beljakovin so najbolj\u0161i in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/a><\/span><\/strong><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg\" alt=\"Beljakovine po treningu pomagajo pri regeneraciji\" class=\"wp-image-294942\" width=\"843\" height=\"564\" title=\"Beljakovine po treningu pomagajo pri regeneraciji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vseeno_vam_je_kaj_jeste\"><\/span>5. Vseeno vam je kaj jeste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali menite, da ste <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\"med vadbo porabili toliko energije kot jedrska elektrarna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med vadbo porabili toliko energije kot jedrska elektrarna<\/a> in si lahko privo\u0161\u010dite kar \u017eelite? Potem vas bomo verjetno razo\u010darali. Rezultati \u0161tudij potrjujejo, da<strong> ljudje na splo\u0161no podcenjujejo vnos hrane in precenjujejo izgubo le-te.<\/strong> \u010ce imate jasno opredeljen fitnes cilj, ga morate podpreti tudi s pravilno prehrano. Z eno po\u0161teno vadbo v telovadnici povpre\u010dna \u017eenska s 65 kg porabi pribli\u017eno 500 kcal. In ko si za prigrizek privo\u0161\u010di pecivo s pekani in pumpkin latte, k svojemu skupnemu vnosu s tem doda 800 kcal. Kaj to pomeni? Namesto tistih 500 kcal, ki jih je pokurila s treningom, jo je ta prigrizek pripeljal do <strong>prese\u017eka 300 kcal<\/strong>. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako je, \u010de posku\u0161ate pridobiti mi\u0161i\u010dno maso.<strong> Resni\u010dno si ne morete privo\u0161\u010diti vsega kar si za\u017eelite, samo zaradi enega treninga, ki ste ga oddelali.<\/strong> \u010ce ne \u017eelite pridobiti preve\u010d ma\u0161\u010dobe, je idealno za vzdr\u017eevanje zau\u017eiti pribli\u017eno <strong>10 % ve\u010d energije od trenutnega vnosa kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite dolo\u010diti svoj optimalni vnos energije in hranil, si oglejte na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/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=\"6_Pretiravate_z_mascobami\"><\/span>6. Pretiravate z ma\u0161\u010dobami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med zadnjim setom komaj \u010dakate, da kon\u010date vadbo in si privo\u0161\u010dite nekaj po\u0161tenih \u017elic va\u0161ega najljub\u0161ega <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\"ara\u0161idovega masla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a><\/span> v ka\u0161i? Ali pa bi po vadbi raje stekli v lokal s hitro prehrano na dober hamburger s krompir\u010dkom in tatarsko omako?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar nobena od zgornjih mo\u017enosti ni najbolj\u0161a izbira po treningu. <strong>Ma\u0161\u010dobe<\/strong>, ki jih vsebujejo ta \u017eivila v ve\u010djih koli\u010dinah, imajo svoje posebnosti. Od vseh makrohranil se <strong>najdlje prebavljajo in tudi upo\u010dasnijo absorpcijo drugih hranil<\/strong>. Tako boste dlje \u010dasa siti, ne bodo pa zapolnili potreb va\u0161ega telesa po ustrezni regeneraciji po treningu. V tem obdobju je <strong>dobro absorbirana energija<\/strong> klju\u010dnega pomena. Po treningu zato poskusite dopolniti kakovostne beljakovine, ki jih lahko \u010drpate iz, na primer, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"sirotkinih (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkinih<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\"rastlinskih beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinskih beljakovin<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\"beljakovinskih plo\u0161\u010dic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskih plo\u0161\u010dic<\/a><\/span>. Ne pozabite tudi na <strong>hitre ogljikove hidrate<\/strong>, katerih odli\u010den vir je na primer<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" aria-label=\"sadje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje<\/a><\/span>. In \u010de \u017eelite \u0161e bolj poenostaviti vnos energije po treningu, si lahko pomagate s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"kompleksno me\u0161anico (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksno me\u0161anico<\/a><\/span>, ki vsebuje vse, kar telo potrebuje po aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A brez skrbi, \u010de spadate med tiste rekreativce, ki se dvakrat na teden odpravijo na polurni tek, vam za prehrano med treningom nikakor ni treba skrbeti. Preprosto se<strong> dr\u017eite na\u010del zdrave prehrane in u\u017eivajte v veselju do gibanja.<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg\" alt=\"Zakaj po treningu ni dobro pretiravati z ma\u0161\u010dobami?\" class=\"wp-image-294956\" width=\"843\" height=\"562\" title=\"Zakaj po treningu ni dobro pretiravati z ma\u0161\u010dobami?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Obiscite_vse_trgovine\"><\/span>7. Obi\u0161\u010dite vse trgovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce v petek po slu\u017ebi popijete velik kozarec vina ali samo eno pivo, to zagotovo ni nekaj, kar vam bo resno pokvarilo formo. Ampak roko na srce, ali res ostane\u0161 samo pri enem? Predstavljajte si, kako se va\u0161e telo po\u010duti po vadbi. Njegove energijske zaloge so iz\u010drpane, utrujeno je in vse, kar \u017eeli storiti, je <strong>dopolniti teko\u010dine, beljakovine, ogljikove hidrate<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\"in si privo\u0161\u010diti kakovosten spanec (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in si privo\u0161\u010diti kakovosten spanec<\/a>.<\/span> Kaj dobrega se bo iz tega izcimilo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po treningu telo potrebuje <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"zadostno koli\u010dino vode (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zadostno koli\u010dino vode<\/a><\/span>, idealno dopolnjeno z ioni, ki ste jih izgubili zaradi izgube znoja. Ti bodo pomagali pri optimalni hidraciji. \u010ce pa si namesto vode privo\u0161\u010dite diureti\u010dni alkohol, je ve\u010dja verjetnost, da boste <strong>bolj prispevali k dehidraciji<\/strong>. Prav tako boste z vadbo s <strong>po\u0161kodovanimi vlakni zgre\u0161ili potrebne beljakovine za regeneracijo.<\/strong> Namesto tega se bo telo trudilo znebiti strupenega alkohola. Za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" aria-label=\"zmanj\u0161anje regeneracij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmanj\u0161anje regeneracij<\/a>e<\/span> pa ni odgovorna le odsotnost beljakovin, ampak tudi u\u010dinki samega alkohola. Upo\u010dasni obnovo mi\u0161ic in negativno vpliva tudi na hormone, kot je <a href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" aria-label=\"testosteron, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">testosteron<\/span>,<\/a> ki pomaga pri tem procesu. <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In sploh nismo omenili<\/strong>, <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" aria-label=\"koliko kalorij lahko najdete v alkoholu: (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koliko kalorij lahko najdete v alkoholu:<\/a><\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pivo 12\u00b0<\/strong> \u2013 250 kcal \/ 0.5 l<\/li><li><strong>Suho vino<\/strong> \u2013 146 kcal \/ 2 dl<\/li><li><strong>Vodka <\/strong>\u2013 109 kcal \/ 50 ml<\/li><li><strong>Cuba Libre<\/strong> \u2013 170 kcal \/ 1 drink<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdaj pa ugotovite, koliko kalorij lahko popijete le zve\u010der. Druga te\u017eava, povezana z alkoholom, je odlo\u010danje. Ste si \u017ee kdaj \u017eeleli shuj\u0161ati in se po tretjem popitem pivu odlo\u010dili, da prenehate s treningi za en teden? Podobno lahko <strong>vpliva na na\u0161o presojo, ko razmi\u0161ljamo<\/strong> o tem, kaj bomo zve\u010der prigriznili. Bo to zelenjavna solata ali kebab na postaji, zaradi \u010desar bo \u010dakanje na avtobus bolj prijetno? Predvidevam, da je to slednje. In to bo v bistvu na koncu \u0161e <strong>par sto dodatnih kcal<\/strong>, kar pri huj\u0161anju ni najbolj idealno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce kadite in pijete alkohol, vam to zagotovo ne bo pomagalo pri bolj\u0161i regeneraciji. Na ta na\u010din samo <strong>preplavite telo s \u0161e ve\u010d strupenimi snovmi.<\/strong> Poleg tega rezultati \u0161tudij ka\u017eejo, da ta navada <strong>zmanj\u0161a sintezo mi\u0161i\u010dnih beljakovin in oskrbo delujo\u010dih mi\u0161ic s kisikom.<\/strong> To lahko negativno vpliva na rast mi\u0161ic in poslab\u0161a u\u010dinkovitost. <span style=\"color: #ff6600\">[19-20] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In po\u010dasi prihajamo do naslednjega velikega negativnega vpliva, alkohola in njegovega<strong> vpliva na po\u010ditek<\/strong>. \u010ce \u017eurate do jutra, verjetno veste, da spanec ne bo najbolj\u0161i. Poleg tega, da pono\u010dujete, je to tudi posledica dejstva, da alkohol <strong>negativno vpliva na spanec, pa tudi samo kakovosti spanja<\/strong>. Ne glede na to, tudi pono\u010di se lahko zbudite, ker \u017eelite uporabiti wc ali ste zelo <strong>\u017eejni zaradi dehidracije.<\/strong> Da ne omenjam, kako se boste po\u010dutili naslednji dan. Poleg glavobola ali slabosti vas lahko dohiti tudi \u017eelja po <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/\" target=\"_blank\" aria-label=\"slani in visokokalori\u010dni hrani (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slani in visokokalori\u010dni hrani<\/a><\/span>, ki vam bo po nepotrebnem <strong>pove\u010dala energijski vnos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite s prijatelji popiti pivo, to ni problem. Vendar poskusite po treningu paziti, da boste prejeli <strong>kakovostna hranila v obliki ogljikovih hidratov in beljakovin<\/strong>, ki bodo pomagala pri regeneraciji. In seveda ne pozabite na <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\"dober spanec, ki traja 7-8 ur. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dober spanec, ki traja 7-8 ur.<\/a><\/strong><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg\" alt=\"Kak\u0161en u\u010dinek ima alkohol na rast in regeneracijo mi\u0161ic?\" class=\"wp-image-294970\" width=\"843\" height=\"562\" title=\"Kak\u0161en u\u010dinek ima alkohol na rast in regeneracijo mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Izogibate_se_naravnemu_gibanju\"><\/span>8. Izogibate se naravnemu gibanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naravnemu gibanju, kot sta tek ali hoja, se ljudje, \u017eeljni pridobivanja mi\u0161i\u010dne mase, pogosto namerno izogibajo. Pravzaprav pogosto \u017eivijo v zmoti, da s to dejavnostjo izgubijo mi\u0161ice in se tako oddaljijo od svojega cilja. Ne zavedajo se, da naravno gibanje ni samo za kurjenje kalorij, ampak tudi za <strong>zmanj\u0161anje pojavnosti kroni\u010dnih bolezni, debelosti, sladkorne bolezni, bolezni srca in o\u017eilja ali visokega krvnega tlaka<\/strong> in drugih bolezni. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudje, ki \u017eelijo shuj\u0161ati, se pogosto izogibajo naravnemu gibanju. Poleg tega menijo, da so z eno uro v telovadnici zaklju\u010dili z vsakodnevno aktivnostjo in lahko preostanek dneva pole\u017eavajo na kav\u010du ali sedijo za ra\u010dunalnikom. Potem pa seveda neprijetno presene\u010deni ugotovijo, da jim ne uspe shuj\u0161ati. V \u010dem je problem?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To bomo prikazali na <strong>preprostem primeru dneva v \u017eivljenju povpre\u010dne 65 kg \u017eenske Marije.<\/strong> V slu\u017ebo in domov je hodila pe\u0161, zaradi \u010desar je v uri in pol pokurila okoli 488 kcal. Nato je uro in pol vrtnarila in pokurila pribli\u017eno 487 kcal. Zve\u010der bi eno uro \u010distila in pokurila \u0161e 214 kcal. Samo s temi aktivnostmi je pokurila pribli\u017eno 1189 kcal na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marija se je odlo\u010dila shuj\u0161ati, a se tega ne veseli kaj preve\u010d. V telovadnico je za\u010dela hoditi \u0161tirikrat na teden \u2013 vedno vsaj uro in pol. Med tako intenzivnim treningom se vsaki\u010d porabi pribli\u017eno 700 kcal. Da&nbsp; ji \u010dez dan uspe vse postoriti, se povsod vozi. <strong>V prostem \u010dasu ne hodi ve\u010d, ne \u010disti in tudi vrtnari ne ve\u010d.<\/strong> Po\u010duti se, kot da se ji ni treba ve\u010d gibati, saj trenira v telovadnici. Namesto tega na spletu bere \u010dlanke o \u010dude\u017enih dietah in preobrazbah. Med dnevi treninga porabi pribli\u017eno 489 kcal manj kot neko\u010d. V dnevih brez vadbe je ta razlika lahko ve\u010dja od 1000 kcal. In zato, Marija ne sme biti presene\u010dena, ker <strong>njena te\u017ea stagnira.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena ura v telovadnici je le del\u010dek dneva. Bolj pomembno je, <strong>koliko se gibljete v preostalem \u010dasu.<\/strong> \u010ce vas zanima ve\u010d informacij o tem, kako pomembna je naravna vadba in koliko kalorij porabite, ne smete zamuditi \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" aria-label=\"Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je najpomembnej\u0161i dejavnik pri huj\u0161anju?<\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg\" alt=\"Zakaj je pomembno naravno gibanje - NEAT?\" class=\"wp-image-294984\" width=\"843\" height=\"563\" title=\"Zakaj je pomembno naravno gibanje - NEAT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Na_treninge_odhajate_prepogosto\"><\/span>9. Na treninge odhajate prepogosto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce redno telovadite, vam koncept <strong>regeneracije<\/strong> zagotovo ni tuj. To je proces, med katerim se <strong>psiholo\u0161ke in fizi\u010dne sile, ki so bile ogro\u017eene s prej\u0161njim treningom, popolnoma obnovijo.<\/strong> \u010ce telo nima dovolj \u010dasa za regeneracijo, si ne opomore od majhnih raztrganin v mi\u0161i\u010dnih vlaknih. <strong>To pove\u010da tveganje za po\u0161kodbe mehkih tkiv in celo celotnega lokomotornega sistema.<\/strong> Torej, \u010de&nbsp; petkrat na teden trenirate stopala in tudi te\u010dete ter vozite kolo, ne morete pri\u010dakovati, da boste zategnili zadnjico in razgibali noge. Telo se ob tak\u0161ni obremenitvi ne more regenerirati, zato boste verjetno utrujeni, brez mo\u010di, z bole\u010dinami v spodnjem delu nog in zelo verjetno se bodo pojavile po\u0161kodbe. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na regeneracijo ne smete gledati kot na zlo, ki zamuja va\u0161e rezultate. Nasprotno, to je <strong>bistveni del procesa<\/strong>, ki vam pomaga hitreje prispeti na cilj. \u010ce se spra\u0161ujete, katere vrste regeneracije lahko vklju\u010dite, ne zamudite \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/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=\"10_Na_naslednji_trening_se_odpravite_ko_se_vam_zljubi\"><\/span>10.  Na naslednji trening se odpravite ko se vam zljubi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od prej\u0161nje to\u010dke naprej je ta to\u010dka druga skrajnost. Ko po prvem treningu \u010daka\u0161, da te muza brcne in se pojavi \u017eelja \u0161e po naslednji, je \u010disto mo\u017eno, da ste pravkar zaklju\u010dili s treningom. \u010ce \u017eelite, da se <strong>poka\u017eejo vidni rezultati, morate biti dosledni.<\/strong> Sestavite pravi na\u010drt treninga in mu posku\u0161ajte \u010dim bolj slediti. Ra\u010dunajte na mo\u017enost, da \u010dez dan ne bo \u0161lo vse po na\u010drtih in imejte v rezervi kraj\u0161o vadbo <span style=\"color: #ff6600\">HIIT<\/span>. Omogo\u010da vam, da v nekaj minutah v udobju svojega doma po\u017eenete svoje telo in se potem po\u010dutite odli\u010dno, <strong>saj ste se razmigali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d informacij o tem, kako sestaviti na\u010drt vadbe, glejte \u010dlanek<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\"Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake?<\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg\" alt=\"Kako sestaviti na\u010drt vadbe?\" class=\"wp-image-295000\" width=\"843\" height=\"562\" title=\"Kako sestaviti na\u010drt vadbe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vse ni vedno popolno. \u010ce pa posku\u0161amo dose\u010di rezultate z vadbo, bi morali poskusiti \u010dim bolj <strong>zmanj\u0161ati napake po treningu<\/strong>. Nato po nepotrebnem sabotirate vlo\u017een trud. \u010ce boste upo\u0161tevali na\u0161e nasvete o prehrani, vadbi in regeneraciji, se bo va\u0161a postava postopoma spreminjala pred va\u0161imi o\u010dmi in veselje ob doseganju cilja bo neprecenljivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate med prijatelji nekoga, kateremu se je upo\u010dasnil napredek s tem, kar po\u010dne po treningu? Delite ta \u010dlanek z njim, da se bo lahko tudi on razveselil rezultatov.<\/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\/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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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>Ali trdo trenirate? Potem bi bilo \u0161koda, da svoj napredek pokvarite z napakami po treningu, ki se jim lahko izognete. Oglejmo si najpogostej\u0161e.<\/p>\n","protected":false},"author":100,"featured_media":295079,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6891,7359,7485,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304809","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-motivacija-sl","9":"tag-prehrana-sl","10":"tag-trening-sl","11":"tag-zdrav-zivljenjski-slog","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 napake po treningu, ki upo\u010dasnijo napredek - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj storiti po vadbi? 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