{"id":315859,"date":"2020-12-19T06:23:00","date_gmt":"2020-12-19T05:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315859"},"modified":"2022-03-18T15:08:22","modified_gmt":"2022-03-18T14:08:22","slug":"trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/","title":{"rendered":"Trebu\u0161njaki in mali trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti trebu\u0161ne ma\u0161\u010dobe?"},"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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Kako_se_znebiti_trebusne_mascobe_in_koliko_telesne_mascobe_je_normalno_imeti\" title=\"Kako se znebiti trebu\u0161ne ma\u0161\u010dobe in koliko telesne ma\u0161\u010dobe je normalno imeti?\">Kako se znebiti trebu\u0161ne ma\u0161\u010dobe in koliko telesne ma\u0161\u010dobe je normalno imeti?<\/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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Zakaj_ne_shujsate_okoli_trebuha_s_stotinami_trebusnjakov_na_dan\" title=\"Zakaj ne shuj\u0161ate okoli trebuha s stotinami trebu\u0161njakov na dan?\">Zakaj ne shuj\u0161ate okoli trebuha s stotinami trebu\u0161njakov na dan?<\/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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Kateri_del_telesa_najprej_izgubi_mascobo_ko_hujsate\" title=\"Kateri del telesa najprej izgubi ma\u0161\u010dobo, ko huj\u0161ate?\">Kateri del telesa najprej izgubi ma\u0161\u010dobo, ko huj\u0161ate?<\/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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Kaj_je_treba_storiti_za_uspesno_hujsanje_v_predelu_trebuha\" title=\"Kaj je treba storiti za uspe\u0161no huj\u0161anje v predelu trebuha?\">Kaj je treba storiti za uspe\u0161no huj\u0161anje v predelu trebuha?<\/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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Navsezadnje_lahko_kaj_storite_za_spodbujanje_izgorevanja_trebusnih_mascob\" title=\"Navsezadnje lahko kaj storite za spodbujanje izgorevanja trebu\u0161nih ma\u0161\u010dob?\">Navsezadnje lahko kaj storite za spodbujanje izgorevanja trebu\u0161nih ma\u0161\u010dob?<\/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\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/#Kaj_iz_tega_vzeti\" title=\"Kaj iz tega vzeti?\">Kaj iz tega vzeti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sli\u0161i se povsem logi\u010dno. \u010ce \u017eelite izgubiti trebu\u0161no ma\u0161\u010dobo, morate vaditi abdominalni del. In kot svetuje neskon\u010dna mno\u017eica \u010dlankov z zagotovljenimi nasveti za raven trebuh \u017ee v sedmih dneh, bo kmalu po svetu vse polno za\u017eelenih &#8220;six-packov&#8221;. Ali pa je vse skupaj malo bolj zapleteno in tudi stotine trebu\u0161njakov ne pomaga pri izgubi trebu\u0161ne ma\u0161\u010dobe? Poglejmo, kaj je in kaj ni v mo\u010di trebu\u0161njakov in trebuha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dose\u010di vsaj delno vidne mi\u0161ice v predelu trebuha so sanje mnogih \u0161portnikov in ljubiteljev zdravega na\u010dina \u017eivljenja. Kdo ve, zakaj <strong>izklesan trebuh<\/strong>&nbsp;in zelo <strong>nizek odstotek telesne ma\u0161\u010dobe<\/strong> veljata za simbol uspeha in zdravja, mogo\u010de pa je ravno nasprotno? Zaradi tega se ljudje lotijo najrazli\u010dnej\u0161ih izzivov, ekstremnih diet, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/detoksikacija-kako-vam-bo-v-10-dneh-spremenila-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"razstrupljevanj (opens in a new tab)\">razstrupljevanj<\/a> in na\u010drtov treningov, od katerih si obetajo zagotovljene rezultate in \u0161e ve\u010djo samozavest ali sre\u010do v \u017eivljenju. Vendar v mnogih primerih to ne predstavlja trenutnega pogleda na trebu\u0161ne mi\u0161ice. Vsakdo bi si \u017eelel biti <strong>najbolj\u0161a in najsre\u010dnej\u0161a razli\u010dica samega sebe<\/strong>, vendar morate tudi razmisliti, kaj to pomeni posebej za vas, in nato poskusiti dose\u010di svoje najbolj drzne sanje.<\/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_se_znebiti_trebusne_mascobe_in_koliko_telesne_mascobe_je_normalno_imeti\"><\/span>Kako se znebiti trebu\u0161ne ma\u0161\u010dobe in koliko telesne ma\u0161\u010dobe je normalno imeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znebiti se odve\u010dne ma\u0161\u010dobe kjer koli na telesu je velika korist za va\u0161e zdravje, pa tudi za samozavest in samozadovoljstvo. Prekomerna intraabdominalna (visceralna) ali podko\u017ena ma\u0161\u010doba je povezana s pove\u010danim tveganjem za razvoj odposrnosti do inzulina, diabetesa tipa 2 ali bolezni srca. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Visceralno ali intraabdominalno ma\u0161\u010dobo<\/strong> najdemo v trebu\u0161ni votlini okoli notranjih organov. Njen prese\u017eek je povezan s \u0161tevilnimi boleznimi, kot so diabetes tipa 2 ali bolezni srca.<\/li><li><strong data-rich-text-format-boundary=\"true\">Podko\u017ena ma\u0161\u010doba<\/strong> se nahaja v podko\u017eju med ko\u017eo in mi\u0161icami in jo lahko vsakdo zlahka za\u010duti v obliki ko\u017ene gube. V normalnih mejah ni povezan z ve\u010djim tveganjem za razvoj \u0161tevilnih civilizacijskih bolezni in je zato bolj estetsko kot pa zdravstveno vpra\u0161anje. <span style=\"color: #ff6600;\">[2\u20133]<\/span><\/li><\/ul>\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\">Kolik\u0161en odstotek telesne ma\u0161\u010dobe velja za normalno?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za <strong>zdravega mladeni\u010da<\/strong> zna\u0161a obi\u010dajna koli\u010dina telesne ma\u0161\u010dobe <strong>do pribli\u017eno 20%<\/strong> celotne telesne ma\u0161\u010dobe, toda karkoli nad tem \u017ee pomeni, da govorimo o prekomerni te\u017ei. <span style=\"color: #ff6600;\">[5]<\/span><\/li><li>Za <strong>zdravo mlado \u017eensko<\/strong> je normalna koli\u010dina telesne ma\u0161\u010dobe pribli\u017eno <strong>do 30% celotne telesne ma\u0161\u010dobe<\/strong> in karkoli nad tem \u017ee pomeni, da govorimo o prekomerni te\u017ei. <span style=\"color: #ff6600;\">[5]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"Kako shuj\u0161ati v predelu trebuha in koliko telesne ma\u0161\u010dobe je normalno?\" class=\"wp-image-198237\" width=\"843\" height=\"563\" title=\"Kako shuj\u0161ati v predelu trebuha in koliko telesne ma\u0161\u010dobe je normalno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" 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=\"Zakaj_ne_shujsate_okoli_trebuha_s_stotinami_trebusnjakov_na_dan\"><\/span>Zakaj ne shuj\u0161ate okoli trebuha s stotinami trebu\u0161njakov na dan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj se zgodi z mi\u0161icami, ko jih z lastno te\u017eo, ute\u017emi ali drogom obremenite z vadbo za mo\u010d? Tako je, postajajo mo\u010dnej\u0161e in ve\u010dje. Enako se v bistvu zgodi, ko trenirate trebuh v obliki trebu\u0161njakov. Ali to pomeni, da huj\u0161ate z okrepitvijo trebu\u0161nih mi\u0161ic? Na \u017ealost ne, a na sre\u010do <strong>imamo vsi trebu\u0161ne mi\u0161ice, le nekatere se lahko bolj skrijejo pod ve\u010djo plastjo telesne ma\u0161\u010dobe<\/strong>. Po drugi strani pa vadba z uporabo trebu\u0161njakov pove\u010da mo\u010d trebu\u0161nih mi\u0161ic in najverjetneje njihov volumen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo bi lepo, \u010de bi rekli, da bomo trenirali trebuh ali noge in izgubljali ma\u0161\u010dobo v teh predelih. A na\u0161a telesa ne delujejo tako &#8230;<\/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\">Ko trenirate trebuh, trenirate trebuh&#8230;<\/h3>\n\n\n\n<p>Na univerzi v Illinoisu so znanstveniki posku\u0161ali odgovoriti na isto vpra\u0161anje, kot si ga postavljamo danes. Skupaj je bilo 24 prostovoljcev (14 mo\u0161kih in 10 \u017eensk med 18 in 40 letom) naklju\u010dno razdeljenih v dve skupini. Raziskovalna skupina je bila zadol\u017eena za <strong>vadbo s sedmimi vajami na trebuhu petkrat na teden 6 tednov po 2 serijah in 10 ponovitvah<\/strong>. Kontrolna skupina je u\u017eivala du\u0161evni mir in prosti \u010das, medtem ko sta obe skupini sledili izokalori\u010dni diet, torej dieti z enako energijsko vsebnostjo kot pred posegom. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">In kak\u0161en je bil rezultat raziskave?<\/strong> V raziskovalni skupini sta se pove\u010dali mo\u010d trebu\u0161ne mi\u0161ice in mi\u0161i\u010dna vzdr\u017eljivost, medtem pa <strong>ni pri\u0161lo do izgube telesne ma\u0161\u010dobe ali ma\u0161\u010dobe, shranjene v podko\u017eju trebu\u0161nega tkiva<\/strong>, v primerjavi s skupino, ki ni naredila tako reko\u010d ni\u010desar. In to mora biti precej neprijetno, ko vsak dan trenirate trebuh, da ga zmanj\u0161ate in \u0161e vedno ni rezultatov. Potrebuje celovitej\u0161i pristop, o katerem bomo razpravljali \u010dez trenutek. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadaljnje raziskave so preizkusile 27-tedenski program treninga, ki je bil sestavljen iz progresivnega modela vaj v sede\u010dem polo\u017eaju, pri \u010demer je 13 mo\u0161kih treniralo skupno 5.004. Kaj so odkrili znanstveniki? <strong>Telesna te\u017ea in odstotek ma\u0161\u010dobe v telesu se nista spremenili, tudi velikost abdominalnih ma\u0161\u010dobnih celic je ostala enaka,<\/strong> podobno velikost trebu\u0161ne ko\u017ene gube (koli\u010dina podko\u017ene ma\u0161\u010dobe). <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najnovej\u0161a raziskava iz tega pregleda je prou\u010devala 40 \u017eensk s prekomerno telesno te\u017eo oz. debelostjo in u\u010dinek 12-tedenske intervencije, kjer so bili udele\u017eenci razdeljeni v dve skupini, prva skupina je sledila prehranskim na\u010drtom in izvajala vaje s trebuhom, druga skupina pa je le sledila prehranskim ukrepom. <strong>Obe skupini sta shuj\u0161ali, razlika med skupinama pa je bila zanemarljiva<\/strong>. Spet raziskovalci niso ugotovili razlike med skupinami pri izgubi telesne ma\u0161\u010dobe v predelu trebuha. <span style=\"color: #ff6600;\">[8]<\/span> \u010ce i\u0161\u010dete vaje za trebuh, preberite na\u0161 \u010dlanek 21 najbolj\u0161ih vaj z lastno te\u017eo za krepitev trebuha.<\/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\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"Kateri del telesa najprej izgubi ma\u0161\u010dobo, ko huj\u0161ate?\" class=\"wp-image-198250\" width=\"843\" height=\"562\" title=\"Kateri del telesa najprej izgubi ma\u0161\u010dobo, ko huj\u0161ate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" 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=\"Kateri_del_telesa_najprej_izgubi_mascobo_ko_hujsate\"><\/span>Kateri del telesa najprej izgubi ma\u0161\u010dobo, ko huj\u0161ate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot <strong>ne morete nadzorovati, kje je shranjena va\u0161a ma\u0161\u010doba, ne morete nadzorovati, kje jo telo najprej razgradi<\/strong>. Najprej mnogi ljudje shranjujejo ma\u0161\u010dobe okoli trebuha, kar je povezano predvsem z ni\u017ejo ravnijo testosterona in pove\u010dano koncentracijo stresnega hormona kortizola. <strong>\u017denske so na splo\u0161no bolj nagnjene k shranjevanju ma\u0161\u010dobnih zalog na stegnih in zadnjici<\/strong>, za kar se lahko &#8220;zahvalijo&#8221; \u017eenskemu spolnemu hormonu estrogenu, ki je s tem povezan. <span style=\"color: #ff6600;\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormoni, genetika in splo\u0161ni \u017eivljenjski slog vplivajo na zapletenost tega vpra\u0161anja. Nekateri imajo sre\u010do, da so zmagali na gensko-hormonski loteriji, ma\u0161\u010doba pa se enakomerno shrani po vsem telesu in enakomerno izlo\u010di iz telesa.<\/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\">Zato nima smisla posku\u0161ati shuj\u0161ati na enem dolo\u010denem mestu na telesu<\/strong>, ker preprosto ni mogo\u010de. Osebno mi je zelo v\u0161e\u010d primerjava <a class=\"ek-link\" href=\"https:\/\/www.instagram.com\/p\/BurpeiijDt3\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"lokaliziranega (opens in a new tab)\">lokaliziranega<\/a> huj\u0161anja z bazenom in vedrom vode: \u00bb<em>Poskus huj\u0161anja na dolo\u010denem delu telesa s pogostej\u0161imi vadbami (npr. trebuh) je kot \u010de bi vedro izpraznili vodo iz samo enega koti\u010dka bazena<\/em>.<em>\u201c<\/em><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_treba_storiti_za_uspesno_hujsanje_v_predelu_trebuha\"><\/span>Kaj je treba storiti za uspe\u0161no huj\u0161anje v predelu trebuha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko zagotovo vemo, da na dolo\u010denem obmo\u010dju ni \u010darobnega uroka, s katerim bi se znebili ne\u017eelene ma\u0161\u010dobe, si oglejmo dobre staromodne in \u010dasovno preizku\u0161ene trike, ki dejansko delujejo, le da ne veljajo za &#8220;seksi&#8221; na prvi pogled.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Kalori\u010dni primanjkljaj<\/strong> je klju\u010dnega pomena za uspe\u0161no huj\u0161anje. V bistvu so prehranski pristopi in diete zgolj orodja za doseganje kalori\u010dnega primanjkljaja. <strong>Nastavite kalori\u010dni primanjkljaj 10-20%<\/strong>, kar je dolgoro\u010dno vzdr\u017eno in vam bo pomagalo na dolgi rok.<\/li><li><strong data-rich-text-format-boundary=\"true\">Splo\u0161no izbolj\u0161anje prehrane<\/strong> vam bo prineslo ve\u010d zelenjave, sadja, visoko kakovostnih beljakovin, ma\u0161\u010dob, ogljikovih hidratov in veliko vlaknin na ra\u010dun nekakovostnih in industrijsko predelanih \u017eivil, kot so razli\u010dne sladkarije, slane dobrote in hitra hrana. Z odpovedanjem alkoholu ali vsaj zmanj\u0161anjem njegovega u\u017eivanja boste prihranili nekaj sto kalorij ve\u010d in se izognili jutranjim glavobolom. <strong>Posledi\u010dno boste verjetno spontano zmanj\u0161ali vnos energije in za\u010deli huj\u0161ati<\/strong> brez bole\u010din.<\/li><li><strong data-rich-text-format-boundary=\"true\">Zadostna koli\u010dina beljakovin<\/strong> je klju\u010dnega pomena za optimalno delovanje imunskega sistema, regeneracijo in rast mi\u0161i\u010dne mase, ve\u010dji ob\u010dutek sitosti po obroku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"beljakovine (opens in a new tab)\">beljakovine<\/a> pa lahko celo pomagajo nadzorovati neizprosno hrepenenje ne samo po sladkem. Po treningu mo\u010di in izgubi te\u017ee <strong>ohranite vnos beljakovin pribli\u017eno 1,6\u20132,0 grama beljakovin na kilogram telesne te\u017ee<\/strong>. Ne pozabite, da pove\u010danje zmogljivosti za trening in ve\u010dji kalori\u010dni primanjkljaj pomenita tudi ve\u010dje potrebe po beljakovinah. K zadostnemu vnosu lahko pomagajo tudi kakovostne <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sirotkine (opens in a new tab)\">sirotkine<\/a> ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"rastlinske veganske beljakovine (opens in a new tab)\">rastlinske veganske beljakovine<\/a>. <span style=\"color: #ff6600;\">[11-14]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Kompleksni trening mo\u010di<\/strong> je idealen pripomo\u010dek pri spreminjanju postave. <strong>Krepi, in pove\u010duje mi\u0161ice<\/strong> ter pomaga razviti privla\u010dno postavo z razvitimi trebu\u0161nimi mi\u0161icami. Pripravite <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"dober trening (opens in a new tab)\">dober trening<\/a> mo\u010di pribli\u017eno <strong>trikrat na teden<\/strong> in bodite potrpe\u017eljivi in vztrajni.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vzdr\u017eljivostni \u0161port je idealno sredstvo za kurjenje odve\u010dnih ma\u0161\u010dobnih zalog<\/strong>. Ni vam treba postati ljubitelj kolesarjenja ali <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"tekanja (opens in a new tab)\">tekanja<\/a><\/strong>, preprosto se vsak dan posku\u0161ajte ukvarjati s katerim koli aerobnim \u0161portom, ki vam je v\u0161e\u010d. Pojdite na dalj\u0161i sprehod, pojdite na kotalke, tek na smu\u010deh ali plavanje. Povpre\u010dna 65-kilogramska \u017eenska med tekom 8 km \/ h porabi pribli\u017eno 540 kcal, 80-kilogramski mo\u0161ki pa pribli\u017eno 660 kcal.<\/li><li><strong data-rich-text-format-boundary=\"true\">\u010cim ve\u010d gibanja \u010dez dan<\/strong> pomeni ve\u010djo porabo energije, kar odra\u017ea u\u010dinkovitej\u0161e huj\u0161anje. <strong>Poskusite hoditi \u010dim ve\u010d<\/strong>, namesto dvigala in teko\u010dih stopnic pobegnite po stopnicah in morda na \u010di\u0161\u010denje doma za\u010dnite gledati kot na nekak\u0161en trening.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vsaka telesna aktivnost, v kateri u\u017eivate<\/strong>, \u0161teje. Gibanje stane telo nekaj energije, ki jo mora nekam odpeljati. In razlika med enournim gledanjem televizije in igranjem \u0161porta na igrah z virtualno resni\u010dnostjo z igralno konzolo bi lahko bila sto kalorij. \u010ce vas zanima, kako ostanete aktivni doma, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/11-nasvetov-kako-se-motivirati-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">11 nasvetov, kako se motivirati za doma\u010do vadbo.<\/a><\/li><li><strong data-rich-text-format-boundary=\"true\">Vsakodnevnih 7-9 ur spanja<\/strong> je klju\u010dnega pomena za vzdr\u017eevanje optimalne ravni testosterona, hormonov lakote in sitosti (leptin in grelin), vzdr\u017eevanje kognitivne funkcije in nenazadnje tudi bojevitega imunskega sistema. \u010ce vas spanec bolj zanima, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izbolj\u0161ati spanec in kako vpliva na zdravje in rast mi\u0161i\u010dne mase?<\/strong><\/a><\/li><li><strong data-rich-text-format-boundary=\"true\">Manj \u017eivljenjskega stresa<\/strong> bo v va\u0161e \u017eivljenje prineslo ve\u010d miru, odpornej\u0161i imunski sistem in bolj uravnote\u017een hormonski sistem zaradi ni\u017ejih ravni stresnega hormona kortizola, kar je povezano tudi z vi\u0161jo stopnjo zaloge ma\u0161\u010dobe v trebu\u0161ni regiji. Poleg dihalnih vaj in meditacije lahko hladno utrjevanje pomaga pri zmanj\u0161evanju kroni\u010dnega stresa.<\/li><\/ol>\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\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"Kako hitro izgubiti trebu\u0161no ma\u0161\u010dobo?\" class=\"wp-image-198263\" width=\"843\" height=\"587\" title=\"Kako hitro izgubiti trebu\u0161no ma\u0161\u010dobo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" 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=\"Navsezadnje_lahko_kaj_storite_za_spodbujanje_izgorevanja_trebusnih_mascob\"><\/span>Navsezadnje lahko kaj storite za spodbujanje izgorevanja trebu\u0161nih ma\u0161\u010dob?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ena raziskava je prou\u010devala, ali je shranjevanje ma\u0161\u010dob v povezavi z energijsko pokritostjo gibanja pomembno. Raziskovalci so primerjali spremembe v podko\u017eni ma\u0161\u010dobi ob delujo\u010di mi\u0161ici. Ne glede na intenzivnost vadbe so v podko\u017eni masti ob delujo\u010di mi\u0161ici opazili <strong>pove\u010dan pretok krvi in lipolizo (&#8220;razgradnjo ma\u0161\u010dobe&#8221;)<\/strong>. Toda ali se resni\u010dno prekriva z vsakdanjim \u017eivljenjem? \u017dal ne. <strong>Pove\u010dan u\u010dinek lipolize je bil zelo minimalen<\/strong> in zanemarljiv glede na celoten \u017eivljenjski slog in vse dejavnike, ki vplivajo na izgubo te\u017ee. <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>Nekatera dela celo nakazujejo <strong>rahel pozitiven u\u010dinek treninga mo\u010di in poznej\u0161ih kardio treningov na \u017eeleno izgubo te\u017ee na lokaliziranem obmo\u010dju<\/strong>. Preprosto povedano, \u010de boste med treningom mo\u010di ve\u010djo te\u017eo spravili na zgornji del telesa in nato izvajali kardio, boste verjetno iz rezerv ma\u0161\u010dobe, shranjene v zgornji polovici telesa, \u010drpali malo ve\u010d energije. Vendar pa je ta u\u010dinek podrejen vsem pogojem uspe\u0161nega huj\u0161anja in je prej <strong>potencialna metoda &#8216;biohack&#8217;<\/strong>, katerega u\u010dinek na lokalizirano izgubo te\u017ee \u0161e ni dovolj potrjen. Po drugi strani pa, \u010de med treningom naredite nekaj vaj na trebuhu in nato trideset minut izvajate kardio, ne boste storili popolnoma ni\u010d narobe, prav nasprotno boste morda le nekaj pridobili. <span style=\"color: #ff6600;\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri huj\u0161anju je vedno pomembno razmerje med porabljeno in prejeto energijo<\/strong>. <strong><a href=\"https:\/\/gymbeam.si\/fat-burner-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kakovostni topilci ma\u0161\u010dob<\/a><\/strong> vsebujejo termogene snovi, ki spodbujajo telo, da proizvaja ve\u010d toplote, kar porablja energijo. Hkrati so v njihovi sestavi snovi, ki <strong>pozitivno vplivajo na vnetja in koncentracijo<\/strong>. Posledi\u010dno lahko med treningom opravite ve\u010d dela, kar pomeni ve\u010d porabljenih kalorij, in bolj prispevate k procesu huj\u0161anja. \u010ce vas zanima, kako pove\u010dati u\u010dinkovitost topilca ma\u0161\u010dob, preberite na\u0161 \u010dlanek <a aria-label=\"6 nasvetov o izbolj\u0161anju u\u010dinkov kurilca ma\u0161\u010dob. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/6-nasvetov-za-izboljsanje-ucinkov-topilca-mascob\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>6 nasvetov o izbolj\u0161anju u\u010dinkov kurilca ma\u0161\u010dob<\/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\/image00033-1124x749.jpeg\" alt=\"Kako kuriti trebu\u0161ne ma\u0161\u010dobe?\" class=\"wp-image-198304\" width=\"843\" height=\"562\" title=\"Kako kuriti trebu\u0161ne ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-2048x1365.jpeg 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_iz_tega_vzeti\"><\/span>Kaj iz tega vzeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na \u017ealost <strong>ne obstaja nobena vadba, ki bi vam na trebuhu lahko pri\u010darala izklesan &#8220;six-pack&#8221;<\/strong> ali izgubila ne\u017eelene ma\u0161\u010dobe. Ampak pri \u010dem trebu\u0161njaki lahko pomagajo, je krepitev in pove\u010danje trebu\u0161nih mi\u0161ic, zlasti ravnih trebu\u0161nih mi\u0161ic, ki tvorijo znameniti six-pack.<\/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\">Vidnost trebu\u0161nih mi\u0161ic<\/strong> ni stvar mo\u010di ali volumna, \u010deprav sta seveda nekoliko povezana, ampak je <strong>koli\u010dina podko\u017ene ma\u0161\u010dobe<\/strong>. To je glavni &#8220;krivec&#8221;, da va\u0161e trebu\u0161ne mi\u0161ice niso vidne. Ko boste stavili na razumen na\u010drt treninga in prehrano, boste iskali gibanje, kadar koli boste lahko, in si boste postavili spanje na prvo mesto, boste na dobri poti do uspe\u0161ne izgube ma\u0161\u010dobe ne samo na trebuhu, temve\u010d po vsem telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po trenutnih znanstvenih spoznanjih lahko zaradi vadbe za mo\u010d med nadaljnjimi kardio aktivnostmi nekoliko pove\u010date razgradnjo ma\u0161\u010dob kot vira energije na \u017eelenem obmo\u010dju. Med treningom je dovolj, da vklju\u010dite nekaj smiselnih in dovolj zahtevnih vaj za trebuh, nato pa se odpravite na tek na tekalni stezi. A vseeno gre za kapljico v morju splo\u0161nega pristopa k huj\u0161anju in ne za revolucionarno metodo.<\/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\">Vpra\u0161anje pa je, ali vam six-pack na trebuhu daje ve\u010dji ob\u010dutek dobrega po\u010dutja ali sre\u010de?<\/strong> To je odvisno od vsakega posameznika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate izku\u0161nje s huj\u0161anjem v trebuh? V komentarjih delite svoje nasvete in spoznanja. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite z deljenjem, tako da bodo tudi va\u0161i prijatelji lahko izvedeli ve\u010d o pravilnem huj\u0161anju.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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 izgubiti trebu\u0161no ma\u0161\u010dobo? V tem \u010dlanku boste izvedeli, zakaj stotine trebu\u0161njakov na dan ne bo pomagalo dose\u010di izklesanega six-packa. Mi pa vam bomo svetovali, kaj lahko resni\u010dno pomaga.<\/p>\n","protected":false},"author":65,"featured_media":198287,"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":[121],"tags":[6375,6315,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315859","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-trebusne-misice","10":"tag-trening-sl","11":"tag-vadba-sl","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>Trebu\u0161njaki in mali trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti trebu\u0161ne ma\u0161\u010dobe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izgubiti trebu\u0161no ma\u0161\u010dobo? V tem \u010dlanku boste izvedeli, zakaj stotine trebu\u0161njakov na dan ne bo pomagalo dose\u010di izklesanega six-packa. Mi pa vam bomo svetovali, kaj lahko resni\u010dno pomaga.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trebu\u0161njaki in mali trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti trebu\u0161ne ma\u0161\u010dobe? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako izgubiti trebu\u0161no ma\u0161\u010dobo? V tem \u010dlanku boste izvedeli, zakaj stotine trebu\u0161njakov na dan ne bo pomagalo dose\u010di izklesanega six-packa. 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