{"id":314877,"date":"2021-12-14T14:48:17","date_gmt":"2021-12-14T13:48:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=314877"},"modified":"2021-12-14T14:48:18","modified_gmt":"2021-12-14T13:48:18","slug":"10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/","title":{"rendered":"10 najpogostej\u0161ih napak, ki jih \u017eenske naredijo v fitnesu, 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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#1_Izogibanje_tezkih_utezi\" title=\"1. Izogibanje te\u017ekih ute\u017ei\">1. Izogibanje te\u017ekih ute\u017ei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#2_Osredotocanje_samo_na_kardio\" title=\"2. Osredoto\u010danje samo na kardio\">2. Osredoto\u010danje samo na kardio<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#3_Pri_vsakem_treningu_se_osredotocite_samo_na_noge_zadnjico_in_trebusne_misice\" title=\"3. Pri vsakem treningu se osredoto\u010dite samo na noge, zadnjico in trebu\u0161ne mi\u0161ice\">3. Pri vsakem treningu se osredoto\u010dite samo na noge, zadnjico in trebu\u0161ne mi\u0161ice<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#4_Neupostevanje_dobro_oblikovanega_nacrta_vadbe\" title=\"4. Neupo\u0161tevanje dobro oblikovanega na\u010drta vadbe\">4. Neupo\u0161tevanje dobro oblikovanega na\u010drta vadbe<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#5_Osredotocanje_samo_na_izolacijske_vaje\" title=\"5. Osredoto\u010danje samo na izolacijske vaje\">5. Osredoto\u010danje samo na izolacijske vaje<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#6_Prevec_ali_premalo_casa_porabite_za_vadbo\" title=\"6. Preve\u010d ali premalo \u010dasa porabite za vadbo\">6. Preve\u010d ali premalo \u010dasa porabite za vadbo<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#7_Pretiravanje_s_stevilom_treningov\" title=\"7. Pretiravanje s \u0161tevilom treningov\">7. Pretiravanje s \u0161tevilom treningov<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#8_Nerealna_pricakovanja\" title=\"8. Nerealna pri\u010dakovanja\">8. Nerealna pri\u010dakovanja<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#9_V_fitnes_se_hodite_pogovarjati_in_delati_selfie\" title=\"9. V fitnes se hodite pogovarjati in delati selfie\">9. V fitnes se hodite pogovarjati in delati selfie<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#10_Strah_vas_je_poiskati_nasvet_pri_bolj_izkusenih\" title=\"10. Strah vas je poiskati nasvet pri bolj izku\u0161enih\">10. Strah vas je poiskati nasvet pri bolj izku\u0161enih<\/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\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste ena izmed tistih \u017eensk, ki \u017ee nekaj \u010dasa obiskuje fitnes, a \u0161e vedno nimate dobro zaokro\u017eene zadnjice? Ali pa ste upali, da boste imeli &#8220;6 pack v \u0161estih tednih&#8221;, kot obljubljajo \u017eenske revije, a ne vidite rezultatov? Ne obupajte, niste sami. Veliko ve\u010d \u017eensk se soo\u010da s to te\u017eavo, kot si mislite. V dana\u0161njem \u010dlanku se bomo zato osredoto\u010dili na najpogostej\u0161e napake pri treningih \u017eensk v fitnesu, ki upo\u010dasnijo 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=\"1_Izogibanje_tezkih_utezi\"><\/span>1. Izogibanje te\u017ekih ute\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&#8220;Ne dvigujem ute\u017ei, ker no\u010dem izgledati kot mo\u0161ki.&#8221; Ta stavek ste \u017ee prebrali ali sli\u0161ali, kajne? Potem si tega nikakor ne jemljite k srcu. <strong>Vadba za mo\u010d ni dovolj, da bi pri\u010darala mo\u0161ko postavo.<\/strong> \u010ce bi bilo pridobivanje mi\u0161i\u010dne mase za \u017eenske tako preprosto, fitnes strokovnjakom ne bi bilo treba pre\u017eiveti na stotine ur v fitnesu, samo zato da bi stali na odru na fitnes tekmovanjih. <strong>\u017denske preprosto nimajo mo\u017enosti za tako mi\u0161i\u010dno rast.<\/strong> Imajo <strong>razli\u010dne ravni hormonov<\/strong>, in sicer <strong>testosterona<\/strong>, ki vpliva na rast mi\u0161ic. Torej ni mogo\u010de, da bi s treningom mo\u010di pridobili tako velike bicepse. Toda z vadbo lahko pridobite mo\u010d, tonirate svojo postavo in izgubite odve\u010dno ma\u0161\u010dobo. In to lahko uporabite v svojo korist. <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 ste \u017ee kdaj videli \u017eensko, ki ima toliko mi\u0161i\u010dne mase kot mo\u0161ki in ji je za\u010dela celo rasti bradica, to zagotovo <strong>ni posledica vadbe za mo\u010d<\/strong>. To je verjetno posledica anaboli\u010dnih steroidov, rastnih hormonov in drugih stimulativnih snovi, ki se jim raje izognite.<\/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\/11\/TC301538-1124x749.jpg\" alt=\"Napake v fitnesu pri \u017eenskah: izogibanje treningu mo\u010di\" class=\"wp-image-308095\" width=\"843\" height=\"562\" title=\"Napake v fitnesu pri \u017eenskah: izogibanje treningu mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-2048x1365.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_Osredotocanje_samo_na_kardio\"><\/span>2. Osredoto\u010danje samo na kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko prvi\u010d vstopite v fitnes, kaj vidite? Deset naprav in morda ne veste, \u010demu slu\u017eijo. Na sre\u010do ob oknu vidite nekaj, kar<strong> dobro poznate \u2013 kolesa in tekalne steze.<\/strong> Izbira je jasna, premaknete se v varno kardio cono, kjer pre\u017eivite eno uro, nato pa se dobro po\u010dutite. \u010ce pa to po\u010dnete redno, ne morete pri\u010dakovati <strong>seksi oblin in<\/strong> <strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lepo oblikovane zadnjice<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravite, da priljubljeni fitnes profesionalci tudi redno dodajajo objave na dru\u017ebena omre\u017eja, ko hodijo po tekalni stezi? No ja, a <strong>verjetno so takrat \u017ee kon\u010dali s treningom mo\u010di, kar je glavni razlog, da imajo izklesano postavo<\/strong>. Kombinacija treninga za mo\u010d in kardio treninga je odli\u010den na\u010din, da dobite sanjsko \u017eenstveno postavo z vidnimi oblinami. Uporabite ute\u017ei za <strong>krepitev mi\u0161ic in zdravo pove\u010danje njihovega volumna.<\/strong> To lahko tudi pove\u010da hitrost presnove. V naslednjih 24-48 urah lahko tako prakti\u010dno pokurite ve\u010d kalorij, kot \u010de sploh ne bi trenirali. Poleg tega boste mo\u010dnej\u0161i in va\u0161e telo bo tonirano. Kardio pa <strong>pomaga podpirati zdravje sr\u010dno-\u017eilnega sistema in tudi izbolj\u0161a va\u0161o postavo.<\/strong> \u010ce \u017eelite shuj\u0161ati, ga lahko uporabite tudi za <strong>pove\u010danje porabe energije<\/strong>. Vadba za mo\u010d pa bi morala biti glavna oblika vadbe. <span style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samo kardio trening ni na\u010din za rast mi\u0161i\u010dne mase. Oglejte si postavo vzdr\u017eljivostnih teka\u010dev. <strong>Te\u017eko bi pri njih na\u0161li ogromne mi\u0161ice<\/strong>. In to ni presenetljivo. Za vzdr\u017eevanje mi\u0161i\u010dne mase je potrebno nekaj energije. Telo ni neumno. \u010ce vas zanima vzdr\u017eljivostni trening, na primer tek na dalj\u0161e razdalje, ni smiselno ohranjati ve\u010dje koli\u010dine mi\u0161ic. Telo tako za\u010dne delovati kot pameten ekonomist, ki ra\u010duna, da ga vzdr\u017eevanje velikega \u0161tevila mi\u0161ic stane odve\u010dne energije. Raje se jih znebi. Seveda pa, \u010de se ukvarjate z vadbo za mo\u010d, to daje <strong>mi\u0161icam impulz za rast in krepitev<\/strong>, kar vam omogo\u010da, da dose\u017eete \u0161portno postavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej, \u010de \u017eelite imeti seksi postavo z oblinami, ki \u017ee na prvi pogled razkrije, da trenirate v fitnesu, imate samo eno izbiro. <strong>Nehajte ure in ure te\u010di na tekalni stezi<\/strong>, sko\u010dite z nje, vzemite v roke ute\u017ei, trdo delajte in se dr\u017eite svojega na\u010drta treninga. Potrpe\u017eljivost in doslednost sta odli\u010dna predpogoja za uspeh.<\/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_Pri_vsakem_treningu_se_osredotocite_samo_na_noge_zadnjico_in_trebusne_misice\"><\/span>3. Pri vsakem treningu se osredoto\u010dite samo na noge, zadnjico in trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na katere dele mi\u0161ic se \u017eenske v telovadnici najbolj osredoto\u010dajo? Verjetno gre za <strong>noge, zadnjico in trebu\u0161ne mi\u0161ice<\/strong>. Morda ste opazili \u017eenske v telovadnici, ki izvajajo po\u010depe, delajo na stotine izpadnih korakov, a za zgornji del telesa ne naredijo ni\u010d. Ni\u010d ni narobe, \u010de \u017eelite imeti okroglo zadnjico in delate na tem. <strong>Vendar to ne pomeni, da se je treba pri vseh petih tedenskih treningih osredoto\u010diti samo na spodnji del telesa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da se mi\u0161ice za\u010dnejo krepiti, <strong>potrebujejo tudi \u010das za<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneracijo<\/strong><\/a>. To je proces, med katerim <strong>telo gradi in obnavlja mi\u0161ice in druga tkiva<\/strong>. Na\u0161e telo potrebuje \u010das za regeneracijo. \u010ce ne, <strong>tvegate po\u0161kodbe mehkih tkiv in mi\u0161i\u010dno-skeletnih po\u0161kodb<\/strong>. Nezadostna regeneracija prina\u0161a tudi <strong>pomanjkanje energije, utrujenost ali pretirano bole\u010dino v mi\u0161icah<\/strong>, ki po te\u017ekih treningih nima ve\u010d veliko skupnega z \u00bbzdravimi\u00ab mi\u0161icami. Zato dajte svojim mi\u0161icam <strong>dovolj \u010dasa za po\u010ditek<\/strong> po vadbi. Regeneracijo lahko podprete tudi z <strong><a aria-label=\"masa\u017enimi pripomo\u010dki (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enimi pripomo\u010dki<\/a> in <a aria-label=\"kakovostno hrano (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zdrava-prehrana\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovostno hrano<\/a> <\/strong>ali <strong>zmerno intenzivno telesno dejavnostjo.<\/strong> <span style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce delate tudi na zgornjem delu telesa, boste morda kmalu opazili druge spremembe. Roke se <strong>za\u010dnejo oblikovati,&nbsp; hrbet se rahlo raz\u0161iri in ramena se oblikujejo<\/strong>. Tako bo va\u0161 zgornji del telesa opti\u010dno ve\u010dji, va\u0161a postava pa bo na splo\u0161no videti bolj\u0161a, bolj simetri\u010dna in vitkej\u0161a.<\/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\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg\" alt=\"Napake \u017eensk v fitnesu: osredoto\u010danje samo na noge, zadnjico in trebu\u0161ne mi\u0161ice pri vsaki vadbi\" class=\"wp-image-308284\" width=\"843\" height=\"563\" title=\"Napake \u017eensk v fitnesu: osredoto\u010danje samo na noge, zadnjico in trebu\u0161ne mi\u0161ice pri vsaki vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-2048x1367.jpeg 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_Neupostevanje_dobro_oblikovanega_nacrta_vadbe\"><\/span>4. Neupo\u0161tevanje dobro oblikovanega na\u010drta vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odhod v fitnes je odli\u010den za\u010detek. Toda \u010de nimate dobro ute\u010denega urnika treningov, je <strong>te\u017eko dose\u010di rezultate, ki jih pri\u010dakujete<\/strong>. Samo da se razumemo, urnik treningov ne bi smel izgledati tako, da hodite v fitnes in delate kar po\u010dnejo vsi ostali. <strong>Prav tako ne posku\u0161ajte trenirati na vseh napravah<\/strong>, ki so vam na voljo. Prav tako ni idealno priti v fitnes in eno uro izvajati hip abductions na napravi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj\u0161a mo\u017enost za za\u010detek je, da <strong>prosite strokovnjaka, da naredi na\u010drt treninga posebej za vas in vam svetuje glede tehnike<\/strong>. Poleg tega lahko pomagajo tudi nasveti iz na\u0161ega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake<\/a><\/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=\"5_Osredotocanje_samo_na_izolacijske_vaje\"><\/span>5. Osredoto\u010danje samo na izolacijske vaje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161li ste program treninga bikini tekmovalke, ki ga ima mesec dni pred tekmovanjem, in se vam zdi, da \u010de po tak\u0161nih treningih  izgleda super, morate tudi vi poskusiti? Ja, ampak ne razumete konteksta. Bistvo njenega treninga je nekoliko druga\u010dno. Bikini fitnes tekmovalka, ki stoji na odru v sredi\u0161\u010du pozornosti, <strong>mora imeti vidne vse mi\u0161ice, zato se njeni treningi v dolo\u010deni fazi priprav bolj osredoto\u010dajo na izolacijske vaje.  <\/strong>\u010ce boste brezglavo kopirali njene treninge, boste porabili nepotreben \u010das za vadbo bicepsev ali tricepsev. Za vadbo posamezne mi\u0161i\u010dne skupine boste morali <a href=\"https:\/\/gymbeam.si\/blog\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veliko \u010dasa pre\u017eiveti v fitnesu<\/a>, kar morda ni v skladu z va\u0161im obi\u010dajnim \u017eivljenjem. Na koncu vam<strong> bo \u010das pre\u017eivet v fitnesu vveliko breme in verjetno ne boste zdr\u017eali dolgo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja veliko enostavnej\u0161ih na\u010dinov od izvajanja izolacijskih vaj. Bodite pametni in se <strong>osredoto\u010dite<\/strong> na <strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kompleksne vaje<\/strong><\/a>, <strong>kot so<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>po\u010depi<\/strong><\/a>, <strong>mrtvi dvigi ali pull ups<\/strong>. Za te je specifi\u010dno, da trenirate ve\u010d mi\u0161i\u010dnih delov hkrati, torej na en mah ubijete dve muhi. V fitnesu pre\u017eivite manj \u010dasa, vendar dose\u017eete najve\u010dje rezultate, kar se na koncu obrestuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse kompleksne vaje je mogo\u010de u\u010dinkovito izvajati tudi doma.Uporabite <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilni jopi\u010d <\/a>,  <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpijsko palico<\/a> in  <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> za mrtve dvige. Trenirate pa lahko tudi s pomo\u010djo <a href=\"https:\/\/gymbeam.si\/drog-za-na-steno-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">droga za na steno <\/a>ali <a href=\"https:\/\/gymbeam.si\/vratna-palica-pull-up-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vratne palice-<\/a><\/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\/11\/image00007-1-1124x750.jpeg\" alt=\"Napake \u017eensk v fitnesu: preve\u010d osredoto\u010danja na izolacijske vaje\" class=\"wp-image-308123\" width=\"843\" height=\"563\" title=\"Napake \u017eensk v fitnesu: preve\u010d osredoto\u010danja na izolacijske vaje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1.jpeg 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=\"6_Prevec_ali_premalo_casa_porabite_za_vadbo\"><\/span>6. Preve\u010d ali premalo \u010dasa porabite za vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri \u017eenskah, ki <strong>ne znajo pravilno oceniti optimalnega trajanja vadbe,<\/strong> vidimo dve skrajnosti. V prvem primeru pridejo v fitnes z mislijo, da <strong>bo zadostovalo le dvajset minut vadbe<\/strong>. Internet je poln videoposnetkov, ki obljubljajo rezultate v nekaj minutah. Torej, pol ure bi moralo biti dovolj, kajne?<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/eF8LgGz4LqTxiSw9UAeuH0yKtumegmMHduQEsdxWJ5Ip4vj2HHE3PLKWsyrQuLqw3SCkL_FH43gaok3HWUEU_sEiKy5CptS20TQwoMdykpK8ZzJjLITsnfAb3w2-dEOytZTqfmdK\" alt=\"Napake \u017eensk v fitnesu: porabijo preve\u010d ali premalo \u010dasa za vadbo\" title=\"Napake \u017eensk v fitnesu: porabijo preve\u010d ali premalo \u010dasa za vadbo\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>To morda ni povsem res. Ne pozabite, da ima <strong>trening mo\u010di svoje posebnosti.<\/strong> Med sklopi posameznih vaj morate telesu dati prostor za hitro regeneracijo energije. \u0160ele takrat se lahko pribli\u017eate odpovedi mi\u0161ic in telesu date najve\u010dji zagon za rast in krepitev mi\u0161ic. Upo\u0161tevajte, da lahko celo <strong>priprava ute\u017ei za dvoro\u010dno ute\u017e in njihovo \u010di\u0161\u010denje vzame nekaj minut.<\/strong> Preden se zave\u0161, je minilo pol ure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga\u010de pa je pri doma\u010dih  <a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> treningih, kjer ves \u010das vadite intenzivno in z najve\u010djim naporom. V tem primeru je <strong>20-30 minut res dovolj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga skrajnost je, ko \u017eenske pridejo v fitnes odlo\u010dne, da bodo trenirale skoraj do onemoglosti. <strong>Z lahkoto pre\u017eivijo dve uri intenzivnega dvigovanja vseh ute\u017ei, ki jim pridejo pod roke.<\/strong> Vadbo nato zaklju\u010dijo z enournim tekom na tekalni stezi in se po\u010dasi odpravijo domov po vseh \u0161tirih. Ni treba posebej poudarjati, da je ta pristop dolgoro\u010dno nevzdr\u017een.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato se raje dr\u017eite zlate sredine. Redno hodite na treninge in porabite<strong> pribli\u017eno 60-90 minut, vklju\u010dno s fazami ogrevanja, ohlajanja in raztezanja.<\/strong> V tem \u010dasu lahko dose\u017eete zadovoljive rezultate in se boste lahko \u0161e naprej ukvarjali z vsakodnevnimi nalogami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni treba, da vas mi\u0161ice po vsaki vadbi tako bolijo, da ne morete niti po stopnicah.<\/strong> To vsekakor ni znak dobrega treninga, ampak da ste pretiravali.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pretiravanje_s_stevilom_treningov\"><\/span>7. Pretiravanje s \u0161tevilom treningov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010detniki pogosto naredijo napako in preprosto pretiravajo, ko za\u010dnejo. Ne zavedajo se, da je bolje postopoma delati spremembe. Namesto da bi za\u010deli, recimo, s<strong> tremi treningi mo\u010di na teden<\/strong>, razporedijo svoje treninge, kot da bi bili profesionalni \u0161portniki. \u0160est treningov za mo\u010d in \u0161tiri ure kardio treninga vsak teden se jim zdijo nujne. No, koliko \u010dasa mislite, da bo trajala ta rutina? Verjetno bodo obupali po nekaj tednih, ali po \u0161e prej. Ni presenetljivo. <strong>Tak\u0161en pristop je za za\u010detnike preprosto neobvladljiv.<\/strong> Telo ni navajeno gibanja in nenadna preobremenitev lahko povzro\u010di <strong>hudo utrujenost, bole\u010dine v mi\u0161icah ali, \u0161e huje, po\u0161kodbe.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolo\u010dite si realno \u0161tevilo treningov, ki jih lahko izvajate vsak teden. \u010ce \u017eelite <strong>iti v fitnes 2-3 krat,<\/strong> bo najbolj\u0161a mo\u017enost za vas vadba za celotno telo, ki bo usmerjena v vsako mi\u0161i\u010dno skupino. Poskusite imeti med treningi vedno vsaj en dan po\u010ditka, da se mi\u0161ice dovolj regenerirajo.<span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce greste v<strong> fitnes \u0161tirikrat na teden, se dr\u017eite dveh treningov za zgornji del telesa in dveh za spodnji del telesa<\/strong>. Te vaje menjajte tako, da lahko mi\u0161ice vedno po\u010divajo vsaj 48 ur. Tako se ustvari optimalna obremenitev za trening, ki bo kmalu prinesla rezultate. <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>Med va\u0161imi prvimi obiski telovadnice vam lahko pomaga na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 za\u010detni\u0161kih nasvetov za hiter in trajen napredek v fitnesu<\/a><\/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=\"8_Nerealna_pricakovanja\"><\/span>8. Nerealna pri\u010dakovanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Misli\u0161, da bo\u0161 po nekaj tednih treningov imela najbolj\u0161o zadnjico, kot jo ima Jennifer Lopez? Potem te bom verjetno razo\u010daral. <strong>Kar nekaj \u010dasa bo preteklo, preden boste opazili manj\u0161e spremembe, na ve\u010dje pa boste morali \u010dakati \u0161e dlje.<\/strong> Pri oblikovanju postave pa imajo do neke mere vlogo <strong>genetika, va\u0161a telesna zgradba in podobno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate recimo \u0161ir\u0161o medeni\u010dno kost, je s huj\u0161anjem ali s kak\u0161no drugo vadbo ne boste skr\u010dili. Sprejmite te predpostavke kot dejstvo, da se ne boste spremenili. Vsi smo razli\u010dni. To je dobra stvar. \u017divljenje bi bilo dolgo\u010dasno, \u010de bi vsi hodili naokoli in izgledali enako, kajne? Zato ne izgubljajte \u010dasa za tisto, \u010desar ne morete nadzorovati in po\u010dnite stvari, ki jih lahko. Pomislite na dejstvo, da je <strong>preobrazba postave dolg proces, <\/strong>ki vas bo stal ur in ur trdega truda. Zato se lotite dejavnosti, v katerih u\u017eivate, da se jih ne boste naveli\u010dali. To je edini na\u010din, da boste zdr\u017eali, dokler ne dose\u017eete svojega cilja. Bodite potrpe\u017eljivi, vendar rezultati ne bodo vidni \u017ee po prvi vadbi. Tudi odve\u010dni kilogrami se niso pojavili \u010dez no\u010d, zato bi bilo naivno misliti, da bodo prav tako hitro izginili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo za spremembo motiviral tudi na\u0161 \u010dlanek <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=\" (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><\/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=\"9_V_fitnes_se_hodite_pogovarjati_in_delati_selfie\"><\/span>9. V fitnes se hodite pogovarjati in delati selfie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160e ena stvar, ki se jo \u017eenske v\u010dasih ne zavedajo, je ta, da <strong>ni dovolj samo iti v fitnes<\/strong>. \u010ce ho\u010dejo rezultate, <strong>morajo tam tudi trenirati<\/strong>. Le\u017eanje na blazini in pogovarjanje s prijateljico vas preprosto ne bo pripeljalo do zavidljive postave. In tudi nekaj trebu\u0161njakov vsakih pet minut ne bo pomagalo. \u0160e ve\u010d, nekaj selfijev za Instagram in hashtagi fitnes, fitnespunce in podobno ne bodo prinesli rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite videti rezultate, morate <strong>delati na svojem telesu<\/strong>. Vstanite in vzemite v roke ute\u017ei. O \u017eivljenju se boste s prijateljico lahko kasneje pogovarjali na kavi, ne v telovadnici. Videli boste, da je ob\u010dutek po dobri vadbi vreden tega. \u010ce kljub vsemu ne u\u017eivate v dvigovanju te\u017ekih ute\u017ei, poskusite z drugimi \u0161porti. Zagotovo obstaja \u0161port, ki bo tudi vas navdu\u0161il. Samo odkriti ga je treba. Kaj pa, \u010de bi poskusili s plavanjem, tekom, tenisom ali badmintonom?<\/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\/11\/iStock-1086649114-1124x748.jpg\" alt=\"Napake \u017eensk v fitnesu: gredo v fitnes na klepet in fotografiranje\" class=\"wp-image-308139\" width=\"843\" height=\"561\" title=\"Napake \u017eensk v fitnesu: gredo v fitnes na klepet in fotografiranje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-2048x1363.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=\"10_Strah_vas_je_poiskati_nasvet_pri_bolj_izkusenih\"><\/span>10. Strah vas je poiskati nasvet pri bolj izku\u0161enih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za konec \u0161e en nasvet, ki ne velja le v fitnesu, ampak na vseh drugih podro\u010djih \u017eivljenja. <strong>Upo\u0161tevajte nasvete bolj izku\u0161enih<\/strong>. Pustite svoj ego, ki vam pravi, da samo vi znate najbolje. Ni tako. Obrnite se na <strong>ljudi v industriji,<\/strong> ki so bolj izku\u0161eni od vas. Morda boste dosegli rezultate brez pomo\u010di drugih, vendar boste potrebovali veliko \u010dasa, da preu\u010dite koli\u010dino informacij, ki jih oni \u017ee poznajo. Zato se za svoje vadbene za\u010detke obrnite na izku\u0161enega fitnes in\u0161truktorja, ki mu boste zaupali in dovolite, da vas vodi skozi proces. Tako lahko ob\u010dutno pospe\u0161ite doseganje rezultatov. Prav tako pomaga prepre\u010diti <strong><a href=\"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-po-treningu-ki-upocasnijo-napredek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">najpogostej\u0161e napake po treningu, ki upo\u010dasnijo napredek.<\/a><\/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=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste se odlo\u010dili, da \u017eelite za\u010deti hoditi v fitnes, se <strong>izogibajte teh pogostih napak<\/strong>. Za\u010dnite korak po korak, delajte na svojem telesu in mislite, da je fitnes \u017eivljenjski slog, ne pa kratkoro\u010dna re\u0161itev za huj\u0161anje. \u010ce ste sedeli na kav\u010du zadnjih dvajset let, ne morete pri\u010dakovati, da boste v enem mesecu izgubili vso odve\u010dno te\u017eo. Bodite potrpe\u017eljivi in kon\u010dno boste videli rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da <strong>pot do sanjskega telesa ni ravna \u010drta<\/strong>. Ne ustavljajte se, \u010de se kje zaplete, zbolite in padete iz rutine ali \u010de stvari ne gredo to\u010dno po na\u010drtu. Pomembno je, da se vedno poberete in se vrnete na pot do cilja, ki ste si ga zastavili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate prijatelja, ki zaradi nekaterih od teh napak ne vidi rezultatov? Delite z njim na\u0161 \u010dlanek, da bo kon\u010dno tudi on pri\u0161el do sanjske postave.<\/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\/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\n\n\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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako trenirati v fitnesu in kmalu videti rezultate? Pomaga, \u010de se izognete tem najpogostej\u0161im napakam. Sestavite optimalen na\u010drt vadbe s pravo pogostostjo, dol\u017eino in intenzivnostjo va\u0161ih vadb.<\/p>\n","protected":false},"author":100,"featured_media":308265,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6939,7347,7485,7263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-314877","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-mit","9":"tag-stagnacija-sl","10":"tag-trening-sl","11":"tag-trening-za-moc","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>10 najpogostej\u0161ih napak, ki jih \u017eenske naredijo v fitnesu, ki upo\u010dasnijo napredek - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katere so najpogostej\u0161e napake pri vadbi, ki jih delajo \u017eenske? 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