{"id":312651,"date":"2020-12-03T20:57:00","date_gmt":"2020-12-03T19:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312651"},"modified":"2021-11-22T20:59:29","modified_gmt":"2021-11-22T19:59:29","slug":"kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/","title":{"rendered":"Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov"},"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-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/#Ali_bom_izgubil_misice_ce_bom_vadil_samo_s_svojo_tezo\" title=\"Ali bom izgubil mi\u0161ice, \u010de bom vadil samo s svojo te\u017eo?\">Ali bom izgubil mi\u0161ice, \u010de bom vadil samo s svojo te\u017eo?<\/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-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/#Kako_naj_izgleda_vadba_doma_brez_fitnes_pripomockov\" title=\"Kako naj izgleda vadba doma brez fitnes pripomo\u010dkov?\">Kako naj izgleda vadba doma brez fitnes pripomo\u010dkov?<\/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-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/#10_nacinov_kako_narediti_vadbo_na_domu_zahtevnejso\" title=\"10 na\u010dinov, kako narediti vadbo na domu zahtevnej\u0161o\">10 na\u010dinov, kako narediti vadbo na domu zahtevnej\u0161o<\/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-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce nimate doma fitnes, bi lahko menjava fitnes centrov za doma\u010de treninge bila povsem brez \u017eivljenja. \u017dal narediti po\u010depe z lastno te\u017eo ali s pomo\u010djo zunanje obremenitve v stilu &#8220;karkoli ima\u0161 doma&#8221; morda ni tako zahtevno, kot takrat, ko na pre\u010dko nalo\u017eite ute\u017ei, ki je blizu va\u0161emu osebnemu maksimumu in posku\u0161ate postaviti rekord. <strong>Kakorkoli, \u0161teje tudi treniranje doma brez pripomo\u010dkov!<\/strong> Preprosto se morate seznaniti z nekaj nasveti, ki vam jih bomo predstavili v dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_bom_izgubil_misice_ce_bom_vadil_samo_s_svojo_tezo\"><\/span>Ali bom izgubil mi\u0161ice, \u010de bom vadil samo s svojo te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prve izgube mi\u0161i\u010dnih beljakovin se navadno pojavijo \u017ee v obdobju <strong>10-14 dni brez treninga.<\/strong> Vendar \u0161e vedno \u010dutite, da so va\u0161e mi\u0161ice po nekaj dneh brez treninga manj\u0161e? To je posledica <strong>izgube mi\u0161i\u010dnega glikogena in vode<\/strong>, ki je posledica prekinitve s treningi.<span style=\"color: #ff6600;\">&nbsp;[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na to, da je osnovno priporo\u010dilo za pravilno zastavljen na\u010drt treninga v obliki 3-4 treningov na teden s 3 vajami za velik mi\u0161i\u010dni del in 2 vajama za manj\u0161i mi\u0161i\u010dni del, med izvajanjem 3-4 serij temelji na naslednjih rezultatih: <strong>Za ohranjanje mi\u0161i\u010dne mase v tem kontekstu je dovolj, da trenirate celo telo pribli\u017eno dvakrat na teden, z 1-2 iskrenimi vajami na mi\u0161i\u010dni del<\/strong>, ki se bodo s \u0161tevilom ponovitev pribli\u017eale mi\u0161i\u010dni odpovedi.&nbsp;<span style=\"color: #ff6600;\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, da je nekaj treninga bolj\u0161e kot ni\u010d. Upam si trditi, da ve\u010dina ljudi telovadi ve\u010dkrat na teden, a glavna te\u017eava je ohranjanje intenzivnosti treninga brez fitnes pripomo\u010dkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naj_izgleda_vadba_doma_brez_fitnes_pripomockov\"><\/span>Kako naj izgleda vadba doma brez fitnes pripomo\u010dkov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Najprej in najpomembneje je, da u\u017eivate v vadbi in da je dovolj zahtevna. <\/li><li>Tako kot v fitnesu mora biti tudi vadba doma zahtevna in intenzivna.<\/li><li>Serije je treba izvajati skoraj do odpovedi mi\u0161ic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda lahko nekdo dela sklece ali po\u010depe skozi celotno epizodo svoje najljub\u0161e serije, drugi pa so blizu odpovedi mi\u0161ic \u017ee po 20 ponovitvah. Zato je treba iskati na\u010dine, kako narediti trening bolj zahteven in pove\u010dati njegovo intenzivnost. Ne pozabite na kakovostno prehrano z zadostnim vnosom beljakovin. \u010ce vam ne uspe sestaviti doma\u010de vadbe, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako sestaviti kvaliteten na\u010drt treninga za vadbo doma?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Koliko \u010dasa po prenehanju z vadbo, mi\u0161ice za\u010dnejo izginjati?\" class=\"wp-image-194521\" width=\"843\" height=\"563\" title=\"Koliko \u010dasa po prenehanju z vadbo, mi\u0161ice za\u010dnejo izginjati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nacinov_kako_narediti_vadbo_na_domu_zahtevnejso\"><\/span>10 na\u010dinov, kako narediti vadbo na domu zahtevnej\u0161o <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Upo\u010dasnite tempo vaje<\/h3>\n\n\n\n<p>Pri na\u010drtovanju treninga mo\u010di na splo\u0161no zelo pogosto spregledamo spremenljivko<strong> \u010cas pod napetostjo<\/strong> (TUT &#8211; Time Under Tension). Te informacije izra\u017eajo, kako dolgo izvajate eno ponovitev ali serijo znotraj ene vaje ali mi\u0161i\u010dnega dela. <strong>To je preprosto \u010das, ko je mi\u0161ica obremenjena in deluje.<\/strong> Po drugi strani pa ni treba pretiravati. Po Shoenfeldu (2015) naj bi bil najve\u010dji predvideni \u010das za izvedbo ene ponovitve, glede na hipertrofijo mi\u0161ic, <strong>8 sekund.<\/strong> \u0160tudije ka\u017eejo, da je \u010das, dalj\u0161i od 10 sekund, v tem pogledu precej kontraproduktiven.<span style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsekakor dobro veste, da hitro izvajanje po\u010depov ali sklec ni tako te\u017eko, kot pri upo\u010dasnjevanju tempa, zlasti v ekscentri\u010dni fazi gibanja (do skrajnega polo\u017eaja). Ve\u010dji poudarek na ekscentri\u010dni fazi gibanja vodi tudi v ve\u010dje &#8220;po\u0161kodbe mi\u0161ic&#8221;, ki jih povzro\u010da trening in s tem mo\u010dnej\u0161i dra\u017eljaj mi\u0161i\u010dne hipertrofije.&nbsp;<span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako prakti\u010dno izkoristiti upo\u010dasnitev tempa vadbe?<\/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\"><li>\u0160e posebej v ekscentri\u010dni fazi gibanja, ko greste v skrajni polo\u017eaj, <strong>upo\u010dasnite<\/strong> in v mislih \u0161tejte do pribli\u017eno 6. <strong>Vrnite se v za\u010detni polo\u017eaj.<\/strong> Tak\u0161no ponavljanje naj traja pribli\u017eno 8 sekund. <strong>Bonus<\/strong> je tudi ve\u010dja vpletenost sredi\u0161\u010da telesa, <strong>ki se pove\u010da, na primer, ko upo\u010dasnite pri sklecah.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Pospe\u0161ite in preizkusite HIIT ali pliometri\u010dni trening<\/h3>\n\n\n\n<p>Pospe\u0161evanje tempa je zna\u010dilno za HIIT in pliometri\u010dni trening. <strong>HIIT treningov<\/strong> je veliko. Ustvarite jih lahko sami iz skoraj vseh gibov. <strong>Vse, kar morate storiti, je, da izmenjate intervale maksimalne uporabe z intervali po\u010ditka v razmerju pribli\u017eno 2: 1. <\/strong>\u0160teli boste na nekoliko druga\u010den na\u010din s pomo\u010djo doma\u010dega kardio treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 na\u010dinov, kako narediti vadbo na domu zahtevnej\u0161o \" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">S HIIT porabite ve\u010d energije in bolj delate na fizi\u010dni kondiciji<\/strong> kot pri klasi\u010dnem kardiu. HIIT je obi\u010dajno 30 minut intenzivne vadbe. Zahvaljujo\u010d u\u010dinku After Burn je <strong>va\u0161 metabolizem pospe\u0161en \u0161e nekaj ur po treningu.<\/strong> Tudi v mirovanju in brez napora boste porabili malo ve\u010d energije.&nbsp;<span style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pliometri\u010dni trening se uporablja v skoraj vseh \u0161portih za pove\u010danje hitrosti, dinamike in eksplozivnosti.<\/strong> Njegov cilj je hitro izmenjevati ekscentri\u010dno in koncentri\u010dno fazo gibanja, ko udarcu skoka sledi \u0161e en takoj\u0161en skok. Omenimo lahko na primer po\u010depe s skoki ali skoke na zaboj, ki se izvajajo z najve\u010djim naporom za aktiviranje hitrih mi\u0161i\u010dnih vlaken in razvoj mo\u010di. Pliometri\u010dni trening pove\u010duje tudi delovanje \u017eiv\u010dno-mi\u0161i\u010dnega sistema. Zato smo sposobni vse narediti nekoliko hitreje. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako izvajati HIIT ali pliometri\u010dni trening?<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Namesto \u0161tevila ponovitev se osredoto\u010dite na \u010das.<\/strong> Za vadbo HIIT lahko uporabite tudi \u010dasovnik \u0161tevilnih aplikacij. Oblika tabata, kjer izvajate vaje 8 krogov z 20 sekundami dejanske vadbe in 10 sekundami po\u010ditka, je zelo priljubljena. Med pliometri\u010dnim treningom mora interval po\u010ditka trajati pribli\u017eno 30-60 sekund ali 3-5 krat ve\u010d kot \u010das treninga.<\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Izkoristite celoten obseg gibanja<\/h3>\n\n\n\n<p>Ste se kdaj vpra\u0161ali, ali v celoti izkoristite potencial posamezne vaje in celoten obseg gibanja? <strong>To pomeni, da se boste s<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>po\u010depi<\/strong><\/a> <strong>v spodnji fazi gibanja spustili \u010dim ni\u017eje, enako pa velja za sklece ali izpadne korake. To bo privedlo do ve\u010djega raztezanja mi\u0161i\u010dnih vlaken, izkori\u0161\u010danja celotnega potenciala vadbe in u\u010dinkovitej\u0161e gradnje mi\u0161ic in mo\u010di. \u010ce \u0161e nimate mo\u010di ali gibljivosti za izvedbo globokega po\u010depa, si prizadevajte, da ga izbolj\u0161ate, na primer v obliki &#8220;delnih po\u010depov&#8221; v skrajni polo\u017eaj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovitost uporabe celotnega obsega gibanja je pokazala tudi \u0161tudija, ki je preizkusila uporabo obsega gibov pri vajah na bench pressu. Ne presene\u010da dejstvo, da je<strong> najve\u010dje izbolj\u0161anje dosegla skupina, ki je uporabila celoten obseg gibanja,<\/strong> v primerjavi z 1\/3 ali 2\/3 najve\u010djega obsega gibanja.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ostanite nekaj \u010dasa v skrajnem polo\u017eaju vaje, lahko uporabite tudi pulzacijo<\/h3>\n\n\n\n<p>Drugo orodje za doseganje ve\u010dje mi\u0161i\u010dne napetosti in s tem ve\u010dje intenzivnosti treninga je <strong>trenutni po\u010ditek<\/strong> (1 &#8211; 3 sekunde) ali <strong>uporaba majhnih gibov gor in dol (&#8220;pulziranje&#8221;) v spodnjem polo\u017eaju vaje.<\/strong> \u010ce ste do sebe dovolj strogi, boste po prvih nekaj ponovitvah za\u010dutili peko\u010d ob\u010dutek v mi\u0161icah, kar pomeni ve\u010d zahtevne vadbe. Na primer, lahko odbijete 5 ali 10 majhnih gibov navzgor in navzdol (impulzi) blizu spodnjega kon\u010dnega polo\u017eaja, kot je po\u010dep, nato pa se vrnete v za\u010detni stoje\u010d polo\u017eaj. Vklju\u010dili boste celoten obseg gibanja in v celoti izkoristili vse faze gibanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Poskusite z enostranskimi vajami<\/h3>\n\n\n\n<p>Z nekaterimi vajami seveda ne boste <strong>enostransko gibali<\/strong>, z mnogimi pa je to mogo\u010de. Primer je lahko <strong>po\u010dep z eno nogo ali plank z oporo na eni roki.<\/strong> Med vadbo boste za\u010deli bolj delati na stabilnosti, pri planku na eni strani pa boste bolj vklju\u010devali tudi trebu\u0161ne po\u0161evne mi\u0161ice. Drug primer je <strong>enostransko zategovanje z uporabo steklenice za vodo ali v okviru mo\u017enosti, s polno nakupovalno torbo<\/strong>, ko so mi\u0161ice srednjega telesa spet nekoliko bolj vklju\u010dene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg\" alt=\"Naredite ve\u010d ponovitev in upo\u010dasnite vajo \" class=\"wp-image-194561\" width=\"843\" height=\"562\" title=\"Naredite ve\u010d ponovitev in upo\u010dasnite vajo \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Naredite ve\u010d ponovitev<\/h3>\n\n\n\n<p>Morda je zelo jasna metoda, s katero lahko trening postane zahtevnej\u0161i, vendar ga je vredno omeniti. Cenili boste ve\u010d ponovitev, \u0161e posebej, \u010de ne boste uporabili zunanje obremenitve in bodo vaje postale preve\u010d enostavne za vas. <strong>Z ve\u010d ponovitvami boste dosegli presnovni stres<\/strong>, ki je eden od mehanizmov, ki spodbujajo rast mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Skraj\u0161ajte interval po\u010ditka<\/h3>\n\n\n\n<p>S kraj\u0161anjem premora med serijami vajo izvajamo kraj\u0161i \u010das, kar vodi do ve\u010djega metaboli\u010dnega stresa, podobno kot v prej\u0161njem primeru. <strong>Mi\u0161ice preprosto bolj delajo.<\/strong> Interval po\u010ditka za\u010dnite kraj\u0161ati za 10 sekund, odvisno od va\u0161ega treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Obremenite mi\u0161ice pod druga\u010dnim kotom<\/h3>\n\n\n\n<p>Kaj boste storili, ko bodo obi\u010dajne sklece za vas postale preve\u010d enostavne? Tako je, <strong>postavite noge na dvignjeno platformo<\/strong>, na primer kav\u010d, stol ali mizo. Tako boste imeli ve\u010djo obremenitev zgornje polovice telesa, kar bo sililo mi\u0161ice k mo\u010dnej\u0161emu delu&#8230; Enak princip lahko uporabite pri mostu (glute bridge), ko znova polo\u017eite noge na dvignjeno plo\u0161\u010dad in tako u\u010dinkoviteje trenirate zadnjico in zadnji del stegen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Bodite kreativni in kombinirajte vrste vadb<\/h3>\n\n\n\n<p>Kako popestriti svoj trening in ga narediti \u0161e bolj zahtevnega? <strong>Zdru\u017eite ve\u010d razli\u010dnih vrst v eno.<\/strong> To bomo ponazorili s primerom po\u010depa z uporabo stati\u010dne vzdr\u017eljivosti ali pulziranja in pliometrije. Na za\u010detku naredite 10 po\u010depov, nato se pribli\u017eajte kon\u010dnemu polo\u017eaju in ostanite v tem polo\u017eaju 10 sekund ali naredite 10 majhnih gibov gor in dol (&#8220;pulziranje&#8221;). Celotno serijo zaklju\u010dite s poskoki. \u010ce \u017eelite, da bo vadba zahtevnej\u0161a, je odvisno od vas in va\u0161ih spretnosti, mo\u017enosti je veliko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Vse, kar imate doma, uporabite kot zunanjo obremenitev<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Konzervirana hrana,<\/strong> na primer \u010di\u010derika ali fi\u017eol, razli\u010dne velike <strong>plasti\u010dne steklenice, napolnjene z vodo ali peskom.<\/strong> Namesto klasi\u010dnih dumbbellov lahko kot tovor uporabite plastenke <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/plastenka-hydrator-1890ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hydrator<\/strong><\/a> in<strong> vodne sode<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">Nahrbtnik napolnjen s knjigami<\/strong> ali plasti\u010dnimi steklenicami, napolnjenimi z vodo, lahko uporabite kot <strong>obremenitev za po\u010depe, izpadne korake in druge vaje, osredoto\u010dene na spodnjo polovico telesa, pa tudi za planke ali sklece.<\/strong><\/li><li>\u0160e posebej boste cenili <strong>nakupovalne vre\u010dke, napolnjene s knjigami ali plasti\u010dnimi steklenicami za vodo<\/strong> med vajami za biceps, triceps ali ramena.<\/li><li><strong data-rich-text-format-boundary=\"true\">Kosi pohi\u0161tva<\/strong>, ki so primerni za rokovanje in z njimi ne tvegajmo po\u0161kodbe sebe ali koga drugega ali uni\u010denja stanovanja. \u010ce imate v dnevni sobi manj\u0161o masivno mizo, jo lahko uporabite na primer za zadnje vrstice. Stol ali kav\u010d pa bo slu\u017eil kot podpora za triceps ali sklece.<\/li><li><strong data-rich-text-format-boundary=\"true\">Se spra\u0161ujete, kako narediti pre\u010dko?<\/strong> Vzemite staro<strong> leseno metlo<\/strong> ali neuporabljeno<strong> hokejsko palico<\/strong> in <strong>na vsako stran polo\u017eite nakupovalne vre\u010dke ali nahrbtnik, napolnjen s knjigami.<\/strong> Njihov polo\u017eaj lahko popravite z lepilnim trakom ali trakom za preprogo.<\/li><li><strong data-rich-text-format-boundary=\"true\">Uporabite svojega partnerja,<\/strong> \u0161e posebej pri po\u010depih, sklecah ali planku. Seveda se mu ni treba nagniti na vas s polno te\u017eo, vse kar mora storiti, je, da polo\u017ei noge na va\u0161 hrbet, ko izvajate plank.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naenkrat smo doma odkrili skoraj cel fitnes, kajne? \u010ce ne \u017eelite tako improvizirati, si priskrbite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes trakove<\/a>, sistem za trening vzmetenja ali dumbbells, da opremite svoj doma\u010di fitnes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Bodite kreativni, kombinirajte vrste vaj in vse, kar daje hi\u0161a, uporabite kot obremenitev.\" class=\"wp-image-194579\" width=\"843\" height=\"562\" title=\"Bodite kreativni, kombinirajte vrste vaj in vse, kar daje hi\u0161a, uporabite kot obremenitev.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vadba doma brez fitnes pripomo\u010dkov ne sme biti dolgo\u010dasna<\/strong> in sploh vam ni treba skrbeti, da vam ne bo uspelo. Seveda ni tako zahtevno kot v fitnesu, kjer ste navajeni po\u010depniti &#8220;stokrat&#8221;, a kdor ho\u010de, najde na\u010din. Zanimivo je tudi, da morate za vzdr\u017eevanje mi\u0161i\u010dne mase izvajati le pribli\u017eno 1-2 treninga na teden, z 1-2 vajami za mi\u0161i\u010dni del, ki se bo s \u0161tevilom ponovitev pribli\u017eal mi\u0161i\u010dni odpovedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Iz obi\u010dajnih stvari, ki jih imate doma, lahko ustvarite zunanjo obremenitev<\/strong>, ki vam ote\u017euje trening. Navdihuje vas lahko dana\u0161nji \u010dlanek. Na primer, tak\u0161na stati\u010dna vzdr\u017eljivost v globokih po\u010depih je lahko resni\u010dno zahtevna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se spopadate z vadbo doma? V komentarjih delite z nami svoje nasvete, pripomo\u010dke, ki jih uporabljate pri doma\u010di vadbi. \u010ce vam je bil \u010dlanek v\u0161e\u010d in je bil koristen za vas, ga podprite tako, da ga delite tako, da bodo lahko tudi va\u0161i prijatelji izbolj\u0161ali svoje vadbe doma.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Vadbo doma lahko naredite zahtevno tudi brez fitnes opreme! Tukaj so na\u0161i najbolj\u0161i nasveti za uspe\u0161no vadbo.<\/p>\n","protected":false},"author":65,"featured_media":194606,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6183,7263,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312651","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-trening-za-moc","10":"tag-vaje-z-lastno-tezo","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vadbo doma lahko naredite zahtevno tudi brez fitnes opreme! 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