{"id":307680,"date":"2021-11-05T14:48:20","date_gmt":"2021-11-05T13:48:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307680"},"modified":"2024-06-07T15:01:15","modified_gmt":"2024-06-07T13:01:15","slug":"kako-tonirati-in-oblikovati-zadnjico-in-noge","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/","title":{"rendered":"Kako tonirati in oblikovati zadnjico in noge"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Oblikovana_zadnjica_in_napete_noge_Kaj_je_res_pomembno\" title=\"Oblikovana zadnjica in napete noge. Kaj je res pomembno?\">Oblikovana zadnjica in napete noge. Kaj je res pomembno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Kako_se_drzati_diete_pri_krepitvi_in_oblikovanju_zadnjice_in_stegen\" title=\"Kako se dr\u017eati diete pri krepitvi in oblikovanju zadnjice in stegen?\">Kako se dr\u017eati diete pri krepitvi in oblikovanju zadnjice in stegen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Vadba_za_moc_bo_oblikovala_in_napela_vaso_zadnjico_in_stegna\" title=\"Vadba za mo\u010d bo oblikovala in napela va\u0161o zadnjico in stegna\">Vadba za mo\u010d bo oblikovala in napela va\u0161o zadnjico in stegna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Trening_zadnjice_in_nog_Katere_so_najboljse_vaje\" title=\"Trening zadnjice in nog. Katere so najbolj\u0161e vaje?\">Trening zadnjice in nog. Katere so najbolj\u0161e vaje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#S_kardiom_shujsate_in_definirate_razvite_misice\" title=\"S kardiom shuj\u0161ate in definirate razvite mi\u0161ice\">S kardiom shuj\u0161ate in definirate razvite mi\u0161ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Vse_boste_podprli_z_regeneracijo_in_primernimi_dodatki\" title=\"Vse boste podprli z regeneracijo in primernimi dodatki\">Vse boste podprli z regeneracijo in primernimi dodatki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Spremljajte_svoje_rezultate_ne_le_po_stevilki_na_tehtnici\" title=\"Spremljajte svoje rezultate ne le po \u0161tevilki na tehtnici\">Spremljajte svoje rezultate ne le po \u0161tevilki na tehtnici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Ucinkovit_trening_zadnjice_in_nog_z_lastno_tezo\" title=\"U\u010dinkovit trening zadnjice in nog z lastno te\u017eo\">U\u010dinkovit trening zadnjice in nog z lastno te\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsak dan naredite na desetine po\u010depov, izpadnih korakov, iztegov nog, stranskih dvigov in veliko drugih vaj za noge in zadnjico, a \u0161e vedno ne vidite rezultatov? Morda morate le rahlo prilagoditi urnik treningov in prehrano. Samo krepitev mi\u0161ic pogosto ni dovolj za spremembo postave. V dana\u0161njem \u010dlanku vam bomo predstavili <strong>posamezne korake, ki so pomembni na va\u0161i poti do izklesane zadnjice in napetih nog.<\/strong> Zahvaljujo\u010d tem prakti\u010dnim nasvetom boste ugotovili, na kaj se morate osredoto\u010diti za vidne rezultate.<\/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=\"Oblikovana_zadnjica_in_napete_noge_Kaj_je_res_pomembno\"><\/span>Oblikovana zadnjica in napete noge. Kaj je res pomembno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a zadnjica in stegna se ne bodo izoblikovala samo zaradi dejstva, da jih mu\u010dite s stotimi po\u010depi. Tako boste zategnili in okrepili mi\u0161ice, vendar pod manj\u0161o ali ve\u010djo plastjo ma\u0161\u010dobe va\u0161 trud morda ne bo viden. Zato morate v mnogih primerih shuj\u0161ati na splo\u0161no. Po drugi strani imajo nekatere \u017eenske \u017ee nizek odstotek telesne ma\u0161\u010dobe in bi bila ve\u010dja izguba te\u017ee bolj \u0161kodljiva. V tem primeru se je priporo\u010dljivo osredoto\u010diti na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\"zdravo pridobivanje telesne te\u017ee (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo pridobivanje telesne te\u017ee<\/a><\/span> in izgradnjo mi\u0161ic. <strong>Klju\u010d do lepih oblin so v tem primeru mi\u0161ice in zdrave koli\u010dine telesne ma\u0161\u010dobe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dal pri huj\u0161anju ne moremo izbirati, s katerega dela telesa bo ma\u0161\u010doba najprej izginila. Pri tem imajo veliko vlogo geni, ki smo jih podedovali od star\u0161ev. Poleg tega pridejo v po\u0161tev drugi dejavniki, kot so hormoni in splo\u0161ni \u017eivljenjski slog. Nekateri najprej izgubijo ma\u0161\u010dobo s stegen in zadnjice, drugim lahko izgine z rok, tretji pa lahko izgubijo centimetre v pasu. <strong>Ciljne izgube te\u017ee v predelu zadnjice<\/strong> ali <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" aria-label=\"trebuha (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trebuha<\/a><\/strong><\/span> <strong>ne morete preprosto programirati<\/strong>. \u010ceprav genetika pogosto ne igra povsem v va\u0161o korist, naj vas to ne odvrne od uspeha. Brez skrbi, s postopnim spreminjanjem prehrane, urnika treningov in regeneracije boste uspe\u0161no dosegli svoj cilj. <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>\u010ce se spra\u0161ujete, kaj bosta vadba in zdrava prehrana prinesla v va\u0161e \u017eivljenje, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" aria-label=\"Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg\" alt=\"Kako izklesati zadnjico in stegna?\" class=\"wp-image-300029\" style=\"width:843px;height:563px\" title=\"Kako izklesati zadnjico in stegna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_drzati_diete_pri_krepitvi_in_oblikovanju_zadnjice_in_stegen\"><\/span>Kako se dr\u017eati diete pri krepitvi in oblikovanju zadnjice in stegen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpomembnej\u0161i dejavnik, ki pogosto dolo\u010da uspe\u0161nost huj\u0161anja ali zdravega pridobivanja telesne te\u017ee, je vnos kalorij. <strong>Ko je va\u0161 cilj shuj\u0161ati, morate imeti kalori\u010dni deficit.<\/strong> To lahko storite tako, da iz prehrane in pija\u010de vzamete manj energije, kot jo porabite \u010dez dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To bomo pokazali na primeru Jane, ki se je odlo\u010dila, da \u017eeli shuj\u0161ati. \u017deli si, da bi bilo kon\u010dno vidno, kako trdo dela v telovadnici. Jana je ugotovila, da dnevno porabi pribli\u017eno 2500 kcal. V <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\"kalkulatorju vnosa energije in hranilnih snovi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorju vnosa energije in hranilnih snovi<\/a><\/span> je nato izra\u010dunala, da bi morala za huj\u0161anje zau\u017eiti pribli\u017eno 2000 kcal na dan. Posledi\u010dno ustvari 500 kcal kalori\u010dnega deficita, ki njeno telo napolni iz energetskih zalog (shranjene ma\u0161\u010dobe) in tako postopoma za\u010dne huj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa, \u010de bi \u017eelela Jana <strong>pridobiti mi\u0161i\u010dno maso, bi morala priti v kalori\u010dni prese\u017eek.<\/strong> Vrednost energijskega vnosa za zdravo pridobivanje telesne te\u017ee bi dolo\u010dila tudi s kalkulatorjem, ki bi ji priporo\u010dil pove\u010danje vnosa na pribli\u017eno 2750 kcal, ko porabi 2500 kcal. Pojedla bi dodatnih 250 kalorij, ki bi jih njeno telo lahko porabilo za rast mi\u0161ic. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko je ugotovila, koliko kalorij, beljakovin, ogljikovih hidratov in ma\u0161\u010dob bi morala zau\u017eiti, da bi dosegla svoj cilj, lahko Jana preide na na\u010drtovanje prehrane. To ji lahko olaj\u0161a <span style=\"color: #ff6600\"><a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\"aplikacija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aplikacija<\/a><\/span>, ki izra\u010duna kalori\u010dno vrednost in vsebnost hranil po vnosu hrane in njeno koli\u010dino. <strong>Prehrana bo tako temeljila na raznolikih virih vseh makrohranil.<\/strong> Dobro ve, da so vsi trije pomembni.<\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"826\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg\" alt=\"Kak\u0161no prehrano bi morali imeti pri oblikovanju zadnjice in stegen?\" class=\"wp-image-299893\" title=\"Kak\u0161no prehrano bi morali imeti pri oblikovanju zadnjice in stegen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg 826w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-294x400.jpg 294w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-1129x1536.jpg 1129w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481.jpg 1453w\" sizes=\"auto, (max-width: 826px) 100vw, 826px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Beljakovine<\/strong> bodo pomagale za\u0161\u010dititi in zgraditi mi\u0161i\u010dno maso, hkrati pa bolje obvladovati kalori\u010dni deficit, ker imajo najve\u010djo sposobnost sitosti. <strong>Ogljikovi hidrati<\/strong> zagotavljajo energijo za trening in vsakodnevno delovanje, <strong>ma\u0161\u010dobe<\/strong> pa pomagajo vzdr\u017eevati uravnote\u017eeno hormonsko okolje. Zelo jasno je tudi, da pecivo ne redi, gluten ne zapre \u010drevesja, sadje pa lahko jeste popoldne. Vse je odvisno od kalori\u010dnega vnosa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri na\u010drtovanju prehrane ne pozabite na pestrost, razli\u010dne vrste sadja in zelenjave, ter upo\u0161tevanje drugih na\u010del<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"zdrave prehrane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane<\/a><\/span>. Najpomembneje je, da vam mora biti hrana v\u0161e\u010d. Zato je treba tudi na\u010drt obrokov prilagoditi va\u0161emu okusu. Saj ne mislite jesti, \u010deprav vam ni v\u0161e\u010d vsak dan polenovko in krompir samo zato, ker je va\u0161 prijatelj izgubil dvajset kilogramov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot Jana pozabite na vsa <strong>razstrupljanja in ekstremne diete<\/strong>, ki pogosto nesmiselno prepovedujejo <span style=\"color: #ff6600\"><a aria-label=\"gluten (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten<\/a><\/span>, ogljikove hidrate ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/je-mleko-zdravo-in-dobro-za-vse-tu-so-stvari-ki-bi-jih-morali-vedeti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mle\u010dne izdelke<\/a><\/span>. Te vas lahko privabijo s hitrimi rezultati, pri\u010dakujete pa tudi \u0161tevilne negativne u\u010dinke. Ti obi\u010dajno vklju\u010dujejo nezmo\u017enost dolgotrajnega vzdr\u017eevanja, nepotrebno stradanje, utrujenost in te\u017eave pri vodenju vsakodnevnega \u017eivljenja. Za dosego zastavljenih ciljev je bolje, da se zanesete na redno prehrano z rahlimi prilagoditvami.<span style=\"color: #ff6600\"> [4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete napotke in prakti\u010dne nasvete o tem, kako obvladovati svoj deficit kalorij, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\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=\"53719,55552,67360,86089\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vadba_za_moc_bo_oblikovala_in_napela_vaso_zadnjico_in_stegna\"><\/span>Vadba za mo\u010d bo oblikovala in napela va\u0161o zadnjico in stegna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni razloga za skrb. Vadba za mo\u010d vas ne bo \u010dez no\u010d spremenila v profesionalnega bodybuilderja z bicepsi, ki so ve\u010dji od fantovih. Nasprotno, pomagala vam bo oblikovati postavo in dobiti zapeljive obline, ki si jih \u017eelite. Zato bi morala vadba za mo\u010d imeti svoje mesto v urniku treningov vsakega izmed vas. Ne pomaga le pri <strong>izgradnji mi\u0161ic zadnjice in nog, ampak tudi spodbuja huj\u0161anje. <\/strong>Njihova sposobnost prilagajanja na pove\u010dane obremenitve je v ozadju rasti mi\u0161ic. To bomo ponovno pokazali v primeru Jane, ki ima \u017ee dobro ugla\u0161eno dieto in zdaj \u017eeli smiselno trenirati.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana \u017ee nekaj \u010dasa obiskuje fitnes. Vedno je imela enak trening in se spra\u0161uje, zakaj ne vidi napredka, ki ga je imela na za\u010detku. Ta problem zaupa bolj izku\u0161eni prijateljici, ki ji svetuje, naj vsake toliko \u010dasa prilagodi trening. Njene mi\u0161ice so se navadile na eno in isto obremenitev in \u0161tevilo ponovitev in potrebujejo nov impulz za nadaljnjo krepitev. Jana upo\u0161teva prijatelji\u010din nasvet in v naslednjem tednu dvigne obremenitev po\u010depov in mrtvih dvigov za pet kilogramov. V naslednjih dveh tednih za\u010duti, da ji postaja vse la\u017eje, zato vadbi na osi doda \u0161e en <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"disk z ute\u017emi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disk z ute\u017emi<\/a> 5 kg. \u010cez nekaj \u010dasa namesto ve\u010dje te\u017ee pove\u010da \u0161tevilo ponovitev oziroma namesto treh naredi \u0161tiri serije ene vaje. <strong>Zahvaljujo\u010d tem spremembam opazi rast svoje mo\u010di, opazi pa tudi \u010dvrstej\u0161o zadnjico in stegna.<\/strong> Zdaj veliko bolj u\u017eiva v treningih in je \u0161e vedno motivirana za izbolj\u0161ave. Jana je tako morda nevede za\u010dela spo\u0161tovati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\"na\u010delo progresivne preobremenitve (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u010delo progresivne preobremenitve<\/a><\/span>, ki stoji za premikom v izvedbi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vsakega \u0161portnika je na\u010drtovana sprememba treninga in pove\u010danje obremenitve individualna. Nikoli ne smemo pozabiti na <strong>vzdr\u017eevanje pravilne tehnike vadbe<\/strong> in <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\"prepre\u010devanje po\u0161kodb (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prepre\u010devanje po\u0161kodb<\/a><\/strong><\/span>. To na\u010delo lahko uporabite pri vadbi na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"osi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osi<\/a><\/span> v fitnesu, z uporabo <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a><\/span> ute\u017ei ali pri <strong>sistemu vadbe z vzmetjo<\/strong> ali doma z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\"upornimi trakovi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">upornimi trakovi<\/a><\/span> z lastno te\u017eo. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg\" alt=\"Kako trenirati zadnjico in noge?\" class=\"wp-image-299930\" style=\"width:843px;height:563px\" title=\"Kako trenirati zadnjico in noge?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-768x513.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>U\u010dinki vadbe za mo\u010d se ne kon\u010dajo, ko se zaprejo vrata fitnesa ali, ko se po vadbi doma o\u010disti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-blue-gymbeam.html\" target=\"_blank\" aria-label=\"vadbena blazina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbena blazina<\/a><\/span>. Na\u0161e telo se s tem \u0161e vedno ukvarja nekaj ur pozneje. <strong>Obnoviti mora du\u0161evno in fizi\u010dno mo\u010d ter popraviti mi\u0161ice, po\u0161kodovane zaradi napornega treninga.<\/strong> Telo se preprosto trudi po najbolj\u0161ih mo\u010deh, da se pripravi na naslednji trening. In to vas stane energije. To nam omogo\u010da, da kurimo kalorije ve\u010d ur po vadbi, ne da bi morali karkoli storiti. To boste cenili predvsem pri huj\u0161anju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega mi\u0161ice za svojo dejavnost porabijo pribli\u017eno \u0161tirikrat ve\u010d energije kot ma\u0161\u010dobno tkivo. To pomeni <strong>na splo\u0161no ve\u010d energije skozi ves dan in vse dejavnosti,<\/strong> tudi ko gledate Netflix ali berete najnovej\u0161i kriminalni roman. <span style=\"color: #ff6600\">[8-10]<\/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=\"Trening_zadnjice_in_nog_Katere_so_najboljse_vaje\"><\/span>Trening zadnjice in nog. Katere so najbolj\u0161e vaje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening spodnjega dela telesa je treba izvajati vsaj dvakrat na teden. Poleg tega vam ni treba delati na desetine razli\u010dnih vaj za noge in zadnjico. <strong>Nekaj osnovnih vaj je ve\u010d kot dovolj za krepitev mi\u0161ic zadnjice, stegen in me\u010d<\/strong>. Med vadbo vedno pazite na pravilno izvedbo ali poslu\u0161ajte nasvet izku\u0161enega trenerja. U\u010dinkovite vaje za zadnjico in noge vklju\u010dujejo razli\u010dne razli\u010dice po\u010depov, kot so klasi\u010dni s poravnavo na osi, bolgarski, na eni nogi, goblet na multipressu ali s skokom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga u\u010dinkovita vaja je mrtvi dvig. Tudi te vaje obstajajo v \u0161tevilnih variantah, med katerimi so najbolj priljubljeni klasi\u010dni mrtvi dvigi, romunski ali na eni nogi. \u010ce trenirate v fitnesu, lahko vklju\u010dite tudi vaje za potisk nog, izteg nog ali udarce z zadnjico na napravi ali \u0161kripcu. <strong>Ve\u010dina teh vaj je kompleksnih, pri katerih krepite tudi jedro in vklju\u010dite mi\u0161ice celotnega telesa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri oblikovanju okrogle in \u010dvrste zadnjice pomagajo tudi izpadni koraki, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/\" target=\"_blank\" aria-label=\"potisk bokov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potisk bokov<\/a><\/span>, zamahi z kettlebell ter vaje za noge in zadnjico z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\"upornim trakom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">upornim trakom<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/\" target=\"_blank\" aria-label=\"TRX (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a><\/span>. Kot vidite, je vaj na spodnji polovici telesa veliko. Vse kar morate sedaj storiti je, da jih pravilno in smiselno vnesete v kon\u010dni trening.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg\" alt=\"Najbolj\u0161e vaje za zadnjico in noge\" class=\"wp-image-299949\" style=\"width:843px;height:539px\" title=\"Najbolj\u0161e vaje za zadnjico in noge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Primer treninga za noge, zadnjico in me\u010da<\/h3>\n\n\n\n<p>Pred treningom se ogrejte in razgibajte celotno telo s poudarkom na sprostitvi bokov in aktivaciji mi\u0161ic spodnje polovice telesa. Ob koncu glavnega dela vadbe po potrebi dodajte fazo ohlajanja (po\u010dasen tek ali hoja po tekalni stezi) ali pa se malce raztegnite .<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izberite obremenitev in pripomo\u010dke glede na va\u0161e zmo\u017enosti.<\/strong> \u0160tevilo serij za vsako vajo je 3 &#8211; 5, ponovitev pa 8 &#8211; 12. V primeru, da vadite samo z lastno te\u017eo, se lahko enostavno vrnete nazaj na 10 &#8211; 20 ponovitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vadba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pripomo\u010dek za vadbo\/vrsta obremenitve<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Primarno obremenjene mi\u0161ice<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi<\/td><td class=\"has-text-align-center\" data-align=\"center\">brez obremenitve, s skokom, osjo, kettlebellom ali z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eno roko<\/a><\/span> (goblet po\u010dep)<\/td><td class=\"has-text-align-center\" data-align=\"center\">sprednji del stegen in glutealne mi\u0161ice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisk bokov<\/td><td class=\"has-text-align-center\" data-align=\"center\">brez obremenitve, os, enoro\u010dna ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\"powerbag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a><\/span> na medenici, uporni pas nad koleni<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadnji del stegen in glutealne mi\u0161ice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Romunski mrtvi dvig<\/td><td class=\"has-text-align-center\" data-align=\"center\">os, dva enoro\u010dna ali brez obremenitve (mrtvi dvig na eni nogi)<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadnji del stegen in glutealne mi\u0161ice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izpadni korak naprej<\/td><td class=\"has-text-align-center\" data-align=\"center\">brez obremenitve, s skokom, osjo ali powerbag na ramenih, enoro\u010dno ali kettlebell v rokah<\/td><td class=\"has-text-align-center\" data-align=\"center\">sprednji del stegen in glutealne mi\u0161ice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dvig pete<\/td><td class=\"has-text-align-center\" data-align=\"center\">brez obremenitve, os, enoro\u010dno, na napravi<\/td><td class=\"has-text-align-center\" data-align=\"center\">mi\u0161ice me\u010d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Navdih za vadbo nog in zadnjice z kettlebellom najdete v na\u0161em \u010dlanku<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" aria-label=\"8 najbolj\u0161ih vaj z kettlebell za zadnjico in noge. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 najbolj\u0161ih vaj z kettlebell za zadnjico in noge.<\/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=\"S_kardiom_shujsate_in_definirate_razvite_misice\"><\/span>S kardiom shuj\u0161ate in definirate razvite mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzdr\u017eljivostne aktivnosti, ki jih v fitnesu pogosto imenujemo kardio, odli\u010dno dopolnjujejo trening za mo\u010d in bi morale biti v neki obliki del na\u010drta treninga. Tek, kolesarjenje, plavanje in druge vrste kardio vadb izbolj\u0161ujejo telesno kondicijo, delovanje plju\u010d in srca ter, kar je najpomembnej\u0161e, spodbujajo huj\u0161anje. <strong>Zaradi manj\u0161e koli\u010dine ma\u0161\u010dobe bolj izstopajo napeta zadnjica in stegna pri vadbi za mo\u010d.<\/strong> <span style=\"color: #ff6600\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obi\u010dajno med kardio vadbo pokurite ve\u010d kalorij kot v enakem \u010dasu, ki ga porabite za vadbo. Ni vam treba takoj posnemati na\u010drta treninga maratonca. Samo poi\u0161\u010dite dejavnost, ki vas bo zabavala, in jo izvajajte dva do \u0161tirikrat na teden od dvajset do \u0161estdeset minut.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj priljubljene oblike kardio vadbe so tek, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\"kolesarjenje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolesarjenje<\/a><\/span> ali hitra hoja. Veliko ljudi&nbsp; ple\u0161e, rola ali plava. Odli\u010dna izbira pa je tudi kardio vi\u0161je intenzivnosti, kot je <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/\" target=\"_blank\" aria-label=\"preskakovanje kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje kolebnice<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/span>, ki ga lahko opravite v dvajsetih minutah. To bodo cenili predvsem \u010dasovno omejeni ljudje, ki se morajo po treningu \u010dim prej vrniti k svojim obveznostim. <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>\u010ce vas mika tek, a ne veste, kako za\u010deti, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\"Kako za\u010deti te\u010di? Vodnik za popolne za\u010detnike. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako za\u010deti te\u010di? Vodnik za popolne za\u010detnike.<\/a><\/strong><\/span><\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg\" alt=\"Kardio za oblikovanje zadnjice in stegen\" class=\"wp-image-299963\" title=\"Kardio za oblikovanje zadnjice in stegen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/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=\"Vse_boste_podprli_z_regeneracijo_in_primernimi_dodatki\"><\/span>Vse boste podprli z regeneracijo in primernimi dodatki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ice rastejo predvsem v mirovanju, zato je tako pogosto poudarjena potreba po zadostni <a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\"regeneraciji. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraciji.<\/a><\/p>\n\n\n\n<p>Po treningu lahko svojo regeneracijo podprete z:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>masa\u017eno pi\u0161tolo,<\/li>\n\n\n\n<li>valjem za vadbo<\/li>\n\n\n\n<li>in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ostalimi pripomo\u010dki.<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri nekaterih se dobro obnese tudi hladen tu\u0161 ali druga oblika <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-pecene-piscancje-prsi-s-pire-krompirjem\/\" target=\"_blank\" aria-label=\"utrjevanja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utrjevanja<\/a><\/span> ali savnanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vse te metode lahko pomagajo zmanj\u0161ati bole\u010dine v mi\u0161icah po treningu in izbolj\u0161ajo pretok krvi.<\/strong> Prav tako omogo\u010dajo, da ve\u010d hranil in kisika u\u010dinkovito dose\u017ee mi\u0161i\u010dne celice in odstranijo odpadne produkte energetske presnove. [15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri urniku treningov vsekakor ne smete izpu\u0161\u010dati prostih dni. To ne pomeni prost dan pre\u017eivite na kav\u010du in gledate televizijo ali no\u010dete iti s prijateljem, ki \u017eeli iti z vami v mesto na kavo in mu re\u010dete: \u00bbOprosti, danes je moj dan po\u010ditka. \u201d Dan po\u010ditka ne pomeni 100% predanosti kav\u010du. Z lahkoto se lahko razgibate, sprehodite po parku ali dokon\u010date gospodinjska opravila. <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>Tudi spanje je sestavni del regeneracije in celotnega procesa spreminjanja postave. Spati bi morali vsaj sedem ur na dan. Zakaj je to pomembno ne samo pri huj\u0161anju, lahko izveste v na\u0161em \u010dlanku<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri dodatki lahko podpirajo telo \u0161portnika in pomagajo spremeniti njegovo postavo?<\/h3>\n\n\n\n<p>Da bi regeneracija potekala, tako kot mora, na\u0161e telo potrebuje dovolj makrohranil (beljakovine, ogljikovi hidrati in ma\u0161\u010dobe), ter mikrohranila (vitamini, minerali). Tako ima telo \u0161portnika obi\u010dajno ve\u010dje zahteve glede njihovega vnosa kot tisti, ki so manj telesno aktivni.<strong> Osnova je dobro zasnovana prehrana, ki jo z izbranimi dodatki lahko dopolnimo in ustrezno izbolj\u0161amo.<\/strong><\/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\">\n<li><span style=\"color: #ff6600\"><a aria-label=\"Sirotkine (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotkine<\/a><\/span> ali <span style=\"color: #ff6600\"><a aria-label=\"rastlinske beljakovine (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a><\/span> lahko pomagajo pri optimalnem vnosu beljakovin in izbolj\u0161anju regeneracije. Njihov osnovni dnevni vnos bi moral biti 1,4 &#8211; 2 g\/kg telesne te\u017ee za tiste, ki se ukvarjajo z vadbo za mo\u010d. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"Kreatin (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a><\/span> pa pomaga graditi mo\u010d, kar vam omogo\u010da vadbo z ve\u010djo te\u017eo in spodbuja rast mi\u0161ic.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a><\/span> spodbuja pravilno delovanje mi\u0161ic, zaradi \u010desar so manj dovzetne za <span style=\"color: #ff6600\">kr\u010de<\/span>.<\/li>\n\n\n\n<li>\u017delezo pomaga vzdr\u017eevati pravilno presnovno funkcijo, poleg tega pa poskrbi za prenos kisika v mi\u0161ice.<\/li>\n\n\n\n<li>Vitamini B2, B3, B5 in B12 prispevajo k zmanj\u0161anju utrujenosti in iz\u010drpanosti.<\/li>\n\n\n\n<li>Vitamin C bo pomagal vzdr\u017eevati normalno delovanje imunskega sistema po zahtevni telesni aktivnosti.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"Vitamin D (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a><\/span> in kalcij prispevata k pravilnemu delovanju mi\u0161ic in kosti.<\/li>\n\n\n\n<li>Pri huj\u0161anju lahko celotnemu mozaiku dodate tudi kompleksne <span style=\"color: #ff6600\"><a aria-label=\"topilce ma\u0161\u010dob (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">topilce ma\u0161\u010dob<\/a><\/span>. Ti vsebujejo snovi, ki lahko pomagajo pokuriti nekoliko ve\u010d energije v mirovanju in celo med treningom. <span style=\"color: #ff6600\">[17-18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo tudi primerni dodatki za vzdr\u017eljivostne \u0161portnike, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" aria-label=\"11 najbolj\u0161ih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 najbolj\u0161ih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"728\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg\" alt=\"Najbolj\u0161a prehranska dopolnila za oblikovanje va\u0161e zadnjice in stegen\" class=\"wp-image-299989\" style=\"width:843px;height:546px\" title=\"Najbolj\u0161a prehranska dopolnila za oblikovanje va\u0161e zadnjice in stegen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-400x259.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1536x994.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-2048x1326.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spremljajte_svoje_rezultate_ne_le_po_stevilki_na_tehtnici\"><\/span>Spremljajte svoje rezultate ne le po \u0161tevilki na tehtnici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V celotnem procesu spreminjanja postave ne smemo pozabiti meriti svojega napredka. Tudi \u010de je va\u0161 cilj \u010dvrstej\u0161a zadnjica in noge, spremljajte napredek celotne postave. Po mo\u017enosti ob istem \u010dasu dneva, najbolje zjutraj ko se zbudite, enkrat na dva tedna izmerite obseg pasu, bokov, zadnjice in stegen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K temu dodajte \u0161e tehtanje, morda enkrat na mesec. Rezultate lahko tudi spremljate in primerjate s slikami. Posnemite fotografijo na za\u010detku svoje poti in nato ob\u010dasno (pribli\u017eno vsake 2-4 tedne) na istem mestu in ob istem \u010dasu dodajte novo fotografijo v svojo zbirko. Uspeh se ne meri samo s tem, koliko kilogramov ste izgubili ali pridobili v mi\u0161icah. Gre tudi za padce centimetrov, bolj\u0161e po\u010dutje in ve\u010djo samozavest. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\"\u0160tevilke na tehtnici (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160tevilke na tehtnici<\/a><\/span> ne pomeni, da vam ne gre dobro. <strong>\u010ce se boste novega na\u010drta dr\u017eali dovolj dolgo, sem prepri\u010dan, da boste dosegli odli\u010dne rezultate.<\/strong><\/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=\"Ucinkovit_trening_zadnjice_in_nog_z_lastno_tezo\"><\/span>U\u010dinkovit trening zadnjice in nog z lastno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Doma\u010da vadba l Vaje z lastno te\u017eo za oblikovanje zadnjice l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ccFPBUYAEBA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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>Vsaka sprememba postave, pa naj gre za huj\u0161anje, zdravo pridobivanje te\u017ee ali oblikovanje zadnjice in nog, potrebuje celovit pristop. <strong>Brez prilagoditve prehrane, na\u010drta treninga in splo\u0161ne optimizacije \u017eivljenjskega sloga ne bo \u0161lo<\/strong>. Svojo prehrano prilagodite glede na to, ali je va\u0161 cilj shuj\u0161ati ali zdravo pridobiti te\u017eo. Nato v okviru vadbe vsaj dvakrat na teden izvajajte po\u010depe in druge u\u010dinkovite vaje za spodnjo polovico telesa. Dodajte tek ali drugo obliko kardio treninga in vse skupaj podprite z ustreznim po\u010ditkom in primernim prehranskim dopolnilom. Ko se vse lepo postavi na svoje mesto, lahko prej ali slej pri\u010dakujete odli\u010dne rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se nau\u010dili kaj novega in koristnega? \u010ce je tako, ne pozabite deliti tega \u010dlanka s prijatelji, ki bodo morda tudi cenili ta nasvet.<\/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=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Oblikovana zadnjica in napeta stegna niso nekaj nemogo\u010dega. Kako je to mogo\u010de dose\u010di s postopnimi majhnimi spremembami va\u0161e prehrane in treninga? V tem \u010dlanku boste na\u0161li vse, kar potrebujete.<\/p>\n","protected":false},"author":129,"featured_media":299855,"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":[119],"tags":[7359,7485,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307680","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-prehrana-sl","9":"tag-trening-sl","10":"tag-vaje-za-noge","11":"tag-vaje-za-zadnjico","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>Kako tonirati in oblikovati zadnjico in noge - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dose\u010di napeto zadnjico in noge? 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