{"id":329911,"date":"2020-12-21T13:49:00","date_gmt":"2020-12-21T12:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329911"},"modified":"2022-10-05T11:52:38","modified_gmt":"2022-10-05T09:52:38","slug":"5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/","title":{"rendered":"5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati telovaditi"},"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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#Kaj_lahko_naredi_redna_sportna_aktivnost\" title=\"Kaj lahko naredi redna \u0161portna aktivnost?\">Kaj lahko naredi redna \u0161portna aktivnost?<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#5_korakov_ki_vam_bodo_pomagali_ostati_motivirani_za_vadbo_in_sportne_aktivnosti_doma\" title=\"5 korakov, ki vam bodo pomagali ostati motivirani za vadbo in \u0161portne aktivnosti doma\">5 korakov, ki vam bodo pomagali ostati motivirani za vadbo in \u0161portne aktivnosti doma<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#1_Ugotovite_zakaj\" title=\"1. Ugotovite, zakaj\">1. Ugotovite, zakaj<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#2_Postavite_si_blizje_in_realne_cilje\" title=\"2. Postavite si bli\u017eje in realne cilje\">2. Postavite si bli\u017eje in realne cilje<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#3_Trening_nacrtujte_kot_nujni_sestanek\" title=\"3. Trening na\u010drtujte kot nujni sestanek\">3. Trening na\u010drtujte kot nujni sestanek<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#4_Proslavite_majhne_zmage_kot_da_bi_bile_velike\" title=\"4. Proslavite majhne zmage, kot da bi bile velike\">4. Proslavite majhne zmage, kot da bi bile velike<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#5_Bodite_ustvarjalni\" title=\"5. Bodite ustvarjalni\">5. Bodite ustvarjalni<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#Kako_se_spoprijeti_z_neaktivnim_dnem_prezivetim_za_monitorjem\" title=\"Kako se spoprijeti z neaktivnim dnem, pre\u017eivetim za monitorjem?\">Kako se spoprijeti z neaktivnim dnem, pre\u017eivetim za monitorjem?<\/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\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Morda zaradi vsega, kar se dogaja po svetu in v na\u0161i dr\u017eavi, <strong>sploh ne pomislite na telovadbo.<\/strong> Morda tudi zaradi tega, ker se razli\u010dni ukrepi, s katerimi odpirajo in zapirajo restavracije, trgovine in telovadnice, nenehno zaostrujejo in spro\u0161\u010dajo. Ob\u010dutek negotovosti in skrbi za prihodnost na nek na\u010din skrbi vsakega od nas. In to je povsem naravno. Po drugi strani pa <strong>je treba prepoznati, katerim mislim posve\u010damo najve\u010d svoje pozornosti.<\/strong> Ne bomo neposredno vplivali na geopoliti\u010dne razmere v svetu, na predsedni\u0161ke volitve ali na tradicionalno &#8220;\u010drno kroniko&#8221; namesto televizijskih novic, zakaj bi se torej ukvarjali z njimi in \u0161e dodatno poglobili vsesplo\u0161en stres? <strong>Toda na nekaj pa lahko vplivamo. Na na\u010din, kako se lahko uspe\u0161no spopademo s to obremenitvijo dejavnikov stresa.<\/strong> In ena najbolj\u0161ih pomo\u010dnikov za izbolj\u0161anje telesnega in du\u0161evnega zdravja sta \u0161port in gibanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u010ce bi v lekarni prodajali vse prednosti \u0161porta in gibanja v obliki tablet, se \u010dakalne vrste ne bi nikoli kon\u010dale<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> in ljudje bi se borili za bolj\u0161e mesto v mno\u017eici. Samo predstavljajte si: &#8220;Dober dan, rad bi izbolj\u0161al svoje razpolo\u017eenje, zmanj\u0161al tesnobo, podprl imunski sistem in rast mi\u0161ic. Da, potem imamo nekaj to\u010dno za vas. Ponujam vam mese\u010dni paket treninga mo\u010di in polletni paket teka v naravi. Enkrat na dan jemljite trening mo\u010di trikrat na teden, v naravi tecite enkrat na dan v dneh, ko ne trenirate mo\u010di.&#8221; In mesec dni kasneje vsi pridejo v lekarno, da se jim zahvalijo, ker se po\u010dutijo veliko bolje. Spodaj si lahko preberete vpliv rednih \u0161portnih aktivnosti na na\u0161e fizi\u010dno in du\u0161evno zdravje. <span style=\"color: #ff6600;\">[1-12]<\/span><\/span><\/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=\"Kaj_lahko_naredi_redna_sportna_aktivnost\"><\/span>Kaj lahko naredi redna \u0161portna aktivnost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u2193 kroni\u010dni stres, stopnja tesnobe, simptomi depresije, zdravstvena tveganja, telesna te\u017ea<\/span><\/li><li><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u2191 razpolo\u017eenje, kognitivne funkcije, spanec, imunski sistem in obrambni sistem telesa, gostota kosti, mi\u0161i\u010dna masa, fleksibilnost in ravnote\u017eje<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Zdi se, da skoraj ni podro\u010dja, na katerega redna \u0161portna aktivnost ne bi imela pozitivnega u\u010dinka.<\/span><\/strong><span lang=\"SL\"> Zaradi negotovega delovnega \u010dasa telovadnic, fitnes centrov in vladnih omejitev pa zelo te\u017eko sledimo zdravim navadam. <strong>Lahko pa telovadite tudi doma!<\/strong> Ampak to ni povsem enako, kajne? Doma vam morda manjkajo ute\u017ene ro\u010dke, ute\u017ei, pripomo\u010dek za po\u010depe, sparing partner, motivacijska glasba, ki ropota po celi telovadnici in poskrbi, da z veseljem kon\u010date serijo, ne glede na to, koliko napora morate vlo\u017eiti v to, ali vodstvo osebnega trenerja na skupinski uri med katero niti za trenutek ne morete zadihati s polnimi plju\u010di. Naj vam poka\u017eemo, <strong>kako ne prenehati s treningi doma in kako poskrbeti, da bo telovadba \u0161e bolj zabavna.<\/strong> \u010ce se spra\u0161ujete, kaj vam bo \u0161e prinesla vadba, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-nepricakovanih-koristi-vadbe-ki-bodo-izboljsale-vase-zivljenje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">10 nepri\u010dakovanih koristi vadbe, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje<\/a>.<\/span><\/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\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg\" alt=\"Kako se motivirati in ne prenehati telovaditi?\" class=\"wp-image-191006\" width=\"843\" height=\"562\" title=\"Kako se motivirati in ne prenehati telovaditi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-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=\"5_korakov_ki_vam_bodo_pomagali_ostati_motivirani_za_vadbo_in_sportne_aktivnosti_doma\"><\/span>5 korakov, ki vam bodo pomagali ostati motivirani za vadbo in \u0161portne aktivnosti doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u010dasu doma\u010de pisarne, spletnega pou\u010devanja u\u010dencev in nezmo\u017enosti dru\u017eenja se lahko znajdete v \u0161e bolj intenzivnem \u017eivljenjskem stereotipu kot kdajkoli prej. V idealnem primeru ne bi smeli oditi od doma in obi\u010dajno se odlo\u010dite, ali boste dodeljene naloge opravili v prilagodljivem delovnem \u010dasu pred ali po naslednji epizodi &#8220;Emily v Parizu.&#8221; <strong>Veliko ob\u010dudovanja si zaslu\u017eijo star\u0161i \u0161olarjev,<\/strong> ki zdaj ne vedo ve\u010d, kaj storiti najprej. Ali naj se u\u010dijo z otrokom, kuhajo, delajo zapletene naloge, telovadijo ali re\u0161ijo prepire med brati in sestrami. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Po drugi strani pa lahko tudi najbolj zaposlen \u010dlovek najde vsaj pol ure na dan za telovadbo.<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Vadba in \u0161portne aktivnosti so najbolj\u0161i nootropiki za podporo mo\u017eganskim funkcijam in pogosto pozabljena metoda biohekanja, ki je mo\u010dno oro\u017eje proti stresu, orodje za izbolj\u0161anje zdravja, kondicije in telesne strukture. Za telovadbo se malo &#8220;brcnimo v zadnjico&#8221;.<\/span><\/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=\"1_Ugotovite_zakaj\"><\/span>1. Ugotovite, zakaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za uspe\u0161no obvladovanje vsega, kar \u017eelite dose\u010di, potrebujete mo\u010dan razlog in ugotoviti <strong>&#8220;ZAKAJ?&#8221;. Zakaj \u017eelite telovaditi?<\/strong> Mo\u010dnej\u0161i in pomembnej\u0161i kot je va\u0161 razlog, ve\u010dja je verjetnost, da boste lahko dolgoro\u010dno ohranili motivacijo za vadbo. <strong>\u017dal pa samo motivacija ni vsemogo\u010dna.<\/strong> Kadar je &#8220;ZAKAJ&#8221; preve\u010d oddaljen in splo\u0161en, obstaja ve\u010dja verjetnost, da boste zve\u010der po napornem dnevu namesto vadbe izbrali &#8220;pole\u017eavanje&#8221; pred televizorjem. To se lahko zgodi v primerih, ko se pod va\u0161imi razlogi skriva vzdr\u017eevanje, zdravje ali izguba telesne te\u017ee. Preprosto si re\u010dete, da \u0161e ni tako slabo, in na sebi za\u010dnete delati s ponedeljkom oziroma takrat, ko je poravnanost zvezd bolj primerna za to. <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><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Poskusite razbiti svoj veliki in \u010dasovno oddaljeni ZAKAJ na manj\u0161i in trenutni zakaj,<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> kar vam bo na dolgi rok pomagalo dose\u010di veliki ZAKAJ.<\/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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">ZAKAJ dale\u010d stran:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> \u017delim shuj\u0161ati<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Trenutni delni zakaj:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Po napornem delovnem dnevu si moram zbistriti glavo<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Trenutni delni zakaj:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Iz sebe \u017eelim spraviti jezo<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Trenutni delni zakaj:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> \u017delim izbolj\u0161ati svoje razpolo\u017eenje<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Trenutni delni zakaj:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> \u017delim odpraviti bole\u010dine v hrbtu, ki so posledica celodnevnega sedenja<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Trenutni delni zakaj:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> \u017delim biti bolj osredoto\u010den\/a in hitreje opraviti naloge<\/span><\/li><\/ul>\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=\"2_Postavite_si_blizje_in_realne_cilje\"><\/span>2. Postavite si bli\u017eje in realne cilje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka je precej tesno povezana z dolo\u010ditvijo velikega ZAKAJ. Recimo, da se odlo\u010dite, da boste <strong>v pol leta in z odlo\u010dnostjo MMA rokoborcev shuj\u0161ali za 20 kg ali pridobili 5 kg mi\u0161i\u010dne mase<\/strong> in v prvih dneh dali vse od sebe, da to dose\u017eete. S\u010dasoma pa se <strong>motivacija<\/strong> in \u017eelja po doseganju velikega ZAKAJ <strong>zmanj\u0161ujeta<\/strong> zaradi dejstva, da se te\u017ea spreminja glede na mesec, na primer &#8220;le&#8221; za 2 kg, sami pa s tem nikakor niste zadovoljni. To pa predvsem zato, ker je <strong>va\u0161 cilj predale\u010d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ljudje smo opremljeni z notranjim sistemom nagrajevanja<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">, ki nas motivira za aktivnosti, ki so pomembne za na\u0161e pre\u017eivetje, kot je potreba po jedi in pija\u010di ali pa nas motivirajo, &#8220;silijo&#8221; k u\u010denju oziroma so te aktivnosti povezane s prijetnimi ob\u010dutki. U\u010denje za izpit ali prisila k telovadbi je v\u010dasih kazen, a dober ob\u010dutek po uspe\u0161no opravljeni nalogi in motivacija za nadaljnje delo se spla\u010da, kajne? To je posledica na\u0161ega notranjega sistema nagrajevanja v obliki <strong>spro\u0161\u010danja nevrotransmiterja dopamina.<\/strong> To lahko primerjamo s situacijo, ko <strong>se po\u010dutite dobro, ko pote\u0161ite svojo lakoto, \u017eejo, opravite test ali se prepustite &#8220;posteljnim u\u017eitkom&#8221;.<\/strong> \u010ce je va\u0161 cilj oddaljen 6 mesecev, nagrade v obliki dopamina ni in ravno v tem je te\u017eava, zakaj ne \u017eelimo nadaljevati z delom. Preprosto povedano, <strong>dopamin nam daje delno motivacijo in \u017eeljo po doseganju drugih ciljev.<\/strong> <span style=\"color: #ff6600;\">[16] [17]<\/span><\/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\">Kaj storiti z dolgoro\u010dnimi cilji? Razdelite jih na manj\u0161e delne cilje\u2026<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v resnici je tako preprosto, kot se zdi na prvi pogled. Verjetno \u017ee veste, da je to predvsem posledica pogostej\u0161ega aktiviranja centra za nagrajevanje, ob\u010dutka zadovoljstva zaradi nenehnega izpolnjevanja delnih ciljev in nagrade v obliki dopamina. S to strategijo boste nagnili tehtnico in <strong>dopamin bo za\u010del delati namesto vas, ne proti vam.<\/strong><span style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>DNEVNI CILJI<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>TEDENSKI CILJI<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MESE\u010cNI CILJI<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cETRTLETNI CILJI<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>POLLETNI CILJI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pojdite na sprehod, tecite ali telovadite<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubite 0,83 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubite 3,3 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubite 10 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubite 20 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vadite in zau\u017eijte veliko energije in beljakovin<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pridobite 0,21 kg mi\u0161i\u010dne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pridobite 0,83 kg mi\u0161i\u010dne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pridobite 2,5 kg mi\u0161i\u010dne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pridobite 5 kg mi\u0161i\u010dne mase<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Seveda se te\u017ea zlahka spreminja iz dneva v dan za + &#8211; 3 kilograme, zato je lepo opazovati druge parametre, ki vam bodo povedali ve\u010d o va\u0161em napredku.<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Enostavno lahko dodate na primer obsege v obliki obsega pasu, bokov, stegen in trebuha. \u010ce vsak dan v dnevniku ali koledarju ozna\u010dite dolo\u010deno to\u010dko kot dose\u017eeno, ste na pravi poti. Merljive fizi\u010dne spremembe lahko pri\u010dakujete po pribli\u017eno 2 tednih, upo\u0161tevajte to.<\/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\">Druga metoda dolo\u010danja ciljev je PAMETNA strategija, pri kateri mora biti vsak cilj:<\/h3>\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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Specifi\u010den:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> 30 minut fizi\u010dne aktivnosti vsak dan ali 3 vaje po 50 ponovitev<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Merljiv:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Za merjenje \u010dasa ali ponovitev lahko uporabite \u0161toparico, telefon ali pa \u0161tevilo ponovitev zapi\u0161ete v dnevnik.<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Dosegljiv:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Ne \u017eelite vsega dose\u010di takoj, za\u010dnite po\u010dasi. S\u010dasoma boste dosegli bolj\u0161e rezultate.<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Primeren:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> \u0160portna aktivnost mora biti za vas koristna in ustrezati more va\u0161emu &#8220;zakaj&#8221;. Po\u010dnite tisto, v \u010demer u\u017eivate. Nobenega smisla ni, da se silite k ne\u010demu, kar je trenutno v modi, \u010de v tem ne vidite veselja.<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u010cas:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Dnevni in tedenski cilji dobro delujejo tudi za samorefleksijo. Veste, da \u017eelite dokon\u010dati 30 minut aktivnosti na dan, kar je 210 minut na teden.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ti dve metodi lahko celo elegantno kombinirate.<\/strong> S pomo\u010djo velikega ZAKAJ si boste zastavili dolgoro\u010dni cilj, ki ga boste raz\u010dlenili na manj\u0161e delne cilje, PAMETNO metodo pa boste uporabili tako, da boste na\u010drtovali, kako boste ta cilj z njeno pomo\u010djo dosegli.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span> Ali trdo delate na sebi, vendar ne vidite rezultatov? \u010ce vas ta te\u017eava mu\u010di, vam jo bomo pomagali re\u0161iti v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/ne-vidite-rezultatov-diete-in-trdega-dela-v-telovadnici-povedali-vam-bomo-kako-uspeti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ne vidite rezultatov diete in trdega dela v telovadnici? Povedali vam bomo, kako uspeti!<\/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\/10\/image00010-_-OK-1124x749.jpg\" alt=\"Trening na\u010drtujte kot nujni sestanek\" class=\"wp-image-191046\" width=\"843\" height=\"562\" title=\"Trening na\u010drtujte kot nujni sestanek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-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=\"3_Trening_nacrtujte_kot_nujni_sestanek\"><\/span>3. Trening na\u010drtujte kot nujni sestanek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Re\u010di, da boste vsak dan vadili pol ure in upati, da bo to res delovalo \u010dude\u017eno, je lahko v dana\u0161njem svetu pribli\u017eno enaka verjetnost kot takrat, ko igrate Euro Jackpot in upada, da boste zmagali. Zagotovo se vam je \u017ee zgodilo, da \u010de dolo\u010dene stvari niste imeli pripravljene pravo\u010dasno, se ni obnesla. Zato je dobro, da se malo spoznate.<\/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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ste bolj jutranja ptica,<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> vstajanje vam ne dela nobenih te\u017eav in si lahko predstavljate jutranji trening, ki vam bo skupaj s hladnim tu\u0161em po treningu napolnil energijo za prihajajo\u010di dan?<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ali vam \u017ee misel na jutranji trening ne di\u0161i<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> in raje telovadite po slu\u017ebi, ko si po napornem dnevu s pomo\u010djo treninga zbistrite glavo in se du\u0161evno sprostite?<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na koledar si zapi\u0161ite dolo\u010den \u010das vadbe, ki vam odgovarja, in nanj glejte kot na res nujen sestanek.<\/strong> Vsak dan od 6:00 zjutraj ali od 17:30 telovadite. Da ne pozabite, si vklopite obvestila na telefonu, ki vas bodo pripravila na prihajajo\u010di dogodek vsaj 15 minut pred treningom. In kaj je pri tem najbolj\u0161e? Nimate ve\u010d prostora za izgovore. \u010ce niste prepri\u010dani glede doma\u010de vadbe, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako sestaviti kvaliteten na\u010drt treninga za doma\u010do vadbo?<\/strong><\/a><\/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=\"4_Proslavite_majhne_zmage_kot_da_bi_bile_velike\"><\/span>4. Proslavite majhne zmage, kot da bi bile velike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening, na katerega za ni\u010d na svetu sploh niste \u017eeleli iti ali ste si ga nekako &#8220;olaj\u0161ali&#8221;, je bolj\u0161i od tistega, na katerega sploh niste \u0161li. Ne gre za to, da bi bili vsak dan popolni in telovadili 100%. <strong>Glavno je, da vsaki\u010d, ko telovadite po vnaprej na\u010drtovanem \u010dasu, ustvarite navado, ki vam bo pomagala dose\u010di va\u0161e cilje.<\/strong> To je verjetno najpomembnej\u0161e, kar se skriva pod gladino. Iz miselnosti v obliki &#8220;vse ali ni\u010d&#8221; lahko drzno preklopite na slog &#8220;vsaj nekaj je bolj\u0161e kot ni\u010d.&#8221; <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tem pride na dan \u0161e ena zelo pomembna stvar. <strong>Upo\u0161tevajte, da po vnaprej dolo\u010denem na\u010drtu skoraj ni\u010d ne deluje in pripravite \u0161e rezervni na\u010drt.<\/strong> Kaj boste storili, \u010de imate \u010dez dan res malo \u010dasa za telovadbo ali zamudite spletno skupinsko lekcijo? <strong>Pri roki imejte rezervni 10-minutne treninge<\/strong>, ki bodo dovolj intenzivni za vadbo celotnega telesa. Bodite pripravljeni na to, da vam tek ne bo vedno najbolj pri srcu in se zato raje odpravite na hiter sprehod. Ko imate v rokavu rezervni na\u010drt, se izognete nenadnemu vpra\u0161anju: &#8220;Kaj pa zdaj?&#8221; In prestavljanju treninga na pozneje.<\/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\/10\/Roll-2-_-OK-1124x750.jpg\" alt=\"Bodite kreativni in uporabljajte spletno vadbo ter spremenite \u0161portne aktivnosti\" class=\"wp-image-191087\" width=\"843\" height=\"563\" title=\"Bodite kreativni in uporabljajte spletno vadbo ter spremenite \u0161portne aktivnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-2048x1366.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=\"5_Bodite_ustvarjalni\"><\/span>5. Bodite ustvarjalni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ljudje pogosto re\u010dejo, da nimajo \u010dasa za popolnoma nobeno stvar. Posledi\u010dna, natan\u010dna in po\u0161tena analiza dneva, pre\u017eivetega s pomo\u010djo samorefleksije, bo pokazala, kam vlagate svoj \u010das.<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Da, izgine v globino zapravljenega \u010dasa v obliki enournega brskanja po dru\u017ebenih omre\u017ejih, pol ure tipkanja na messengerju, \u0161e pol ure igranja mobilnih igric in dve uri gledanja serij zve\u010der, kar ni ve\u010d zanimivo, je pa navada. <strong>Pre\u0161teto in pod\u010drtano so to 4 ure, od katerih lahko za vsakodnevno vadbo \u017ertvujete vsaj pol ure.<\/strong> <span style=\"color: #ff6600;\">[20]<\/span><\/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\">In \u010de \u017eelite zdru\u017eiti prijetno s koristnim, je tu nekaj nasvetov za kreativne \u0161portne aktivnosti:<\/h3>\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><span lang=\"SL\">V \u010dasu hitrih internetnih omre\u017eij in neomejenih koli\u010din podatkov vam med spletnim sestankom ni treba vsaki\u010d priklopiti prenosnika. <strong>Preizkusite razli\u010dico &#8220;hode\u010dega sestanka&#8221;,<\/strong> kjer se odpravite na sprehod v naravno, sestanek pa boste poslu\u0161ali preko slu\u0161alk in po potrebi boste pogledali na zaslon telefona.<\/span><\/li><li>Med vadbo ali drugo \u0161portno aktivnostjo <strong>poslu\u0161ajte svoj najljub\u0161i<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>podcast<\/strong><\/a> <strong>ali zvo\u010dno knjigo<\/strong>. Ni idealna re\u0161itev za maksimalno osredoto\u010denost na \u0161port in u\u017eivanje v danem trenutku, \u010de pa vam odgovarja, zakaj tega ne bi uporabili.<\/li><li><strong><span lang=\"SL\">Razli\u010dne \u0161portne aktivnosti.<\/span><\/strong><span lang=\"SL\"> \u010ce vadite doma, vklju\u010dite klasi\u010den trening z lastno telesno te\u017eo, poskusite s HIIT treningom, naredite svoj trening bolj zanimiv z doma\u010do vadbeno opremo (poln nahrbtnik bo va\u0161e po\u010depe, sklece in bicepse dvignil na vi\u0161jo in te\u017ejo raven), doma\u010do telovadnico obogatite z novo opremo ali dajte prilo\u017enost skoraj pozabljeni kolebnici.<\/span><\/li><li><strong><span lang=\"SL\">Izkusite virtualne \u0161porte z igralnimi konzolami.<\/span><\/strong><span lang=\"SL\"> \u010ce ste ljubitelj kultne komedije Veliki pokovci, se boste zagotovo spomnili nekaj prizorov, ko je ta skupina &#8220;piflarjev&#8221; na Nintendo Wii igrala razli\u010dne igre, kot so tenis, <a href=\"https:\/\/www.youtube.com\/watch?v=V19gB_KfdyM&amp;ab_channel=amfaul25\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">balinanje<\/a> ali <a href=\"https:\/\/www.youtube.com\/watch?v=4eLxEG4JWC0&amp;ab_channel=Nickker3\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">boks<\/a>. Kaj pa, \u010de bi svojo igralno konzolo uporabljali za dru\u017einska tekmovanja v plesu, tenisu, rolkanju ali deskanju na snegu? Morda boste presene\u010deni, da vas tudi tak\u0161ne stvari pripravijo do tega, da daste vse od sebe in tako trenirate celo telo.<\/span><\/li><li><strong><span lang=\"SL\">\u010ce vam odgovarja, prenesite aplikacijo z vajami, s katero lahko u\u010dinkovito vadite.<\/span><\/strong><\/li><li><strong><span lang=\"SL\">Pospe\u0161ite, upo\u010dasnite, pospe\u0161ite.<\/span><\/strong><span lang=\"SL\"> Kljub temu lahko o\u017eivite svojo usahlo ljubezen do teka, kolesarjenja ali \u0161portne hoje.<\/span><\/li><li>Izkoristite <strong>spletne vaje<\/strong>, kjer lahko vadite s trenerjem. Poskusite lahko tudi enega od treningov na na\u0161em <a href=\"https:\/\/www.youtube.com\/playlist?list=PL8qmyVIdm3MjhN8VojEGQlMjM9Nl8mZKf\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">YouTube kanalu<\/a>.<\/li><li><strong>Tudi s pomo\u010djo plesa lahko delate na sebi.<\/strong> <\/li><\/ul>\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=\"Kako_se_spoprijeti_z_neaktivnim_dnem_prezivetim_za_monitorjem\"><\/span>Kako se spoprijeti z neaktivnim dnem, pre\u017eivetim za monitorjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pri delu na ra\u010dunalniku poskusite po pribli\u017eno 30 minutah ali vsaj eni uri narediti odmor.<\/strong> Okorelo telo boste raztegnili in s tem pognali kri po telesu. \u010ce imate hi\u0161nega ljubljen\u010dka, pojdite na sprehod, sprehodite se okoli hi\u0161e ali pa izvedite <strong>&#8220;mikro trening&#8221;<\/strong>, kjer na primer naredite 10 sklec, 20 po\u010depov in plankate vsaj 30 sekund. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce je to le mogo\u010de, poskusite pre\u017eiveti ve\u010d \u010dasa tudi zunaj.<\/strong> Narava je zdru\u017eena z gibanjem, kar predstavlja zdravilo za du\u0161o. In ne pozabite, vsak korak \u0161teje.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span> \u010ce vam je bila ideja za vadbo na sve\u017eem zraku v\u0161e\u010d, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Trening na prostem \u2013 zakaj in kako za\u010deti telovaditi na sve\u017eem zraku<\/strong><\/a><strong>.<\/strong><\/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\">Pogre\u0161ate telovadnico?<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Ustvarite svojo majhno osebno telovadnico doma, s prostorom in opremo, pripravljeno za trening.<\/span><\/strong><span lang=\"SL\"> \u010ce boste ta prostor imeli ves \u010das pred o\u010dmi, obstaja ve\u010dja verjetnost, da boste za\u010deli telovaditi. Z veseljem vam bomo pomagali opremiti doma\u010do telovadnico s kompletom <a href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">fitnes pripomo\u010dkov<\/a>. \u010ce i\u0161\u010dete ve\u010d navdiha za vaje in fitnes pripomo\u010dke, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Vadite v udobju svojega doma \u2013 vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki.<\/a><\/span><\/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\/10\/IMG_7217-1124x750.jpg\" alt=\"Vadite v udobju svojega doma \u2013 vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki\" class=\"wp-image-191100\" width=\"843\" height=\"563\" title=\"Vadite v udobju svojega doma \u2013 vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-2048x1366.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_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ohranjanje aktivnosti in redna vadba lahko traja dolgo, vendar pa to ni nemogo\u010de.<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> Ko pravilno dolo\u010dite podporni sistem in podporno okolje, je vse veliko la\u017eje. Upo\u0161tevajte svoj velik ZAKAJ, ki vas bo nenehno spominjal na va\u0161o vizijo in cilj, ki ga \u017eelite dose\u010di. \u010ce \u017eelite, da vam dolo\u010danje ciljev uspe, in ne obratno, <strong>svoj dolgoro\u010dni cilj razdelite na nekaj manj\u0161ih delnih ciljev<\/strong>, ki jih je la\u017eje dose\u010di in so \u010dasovno bli\u017eje kot &#8220;neko\u010d v prihodnosti.&#8221; Z dolo\u010ditvijo tedenskih in dnevnih ciljev boste natan\u010dno vedeli, kaj morate po\u010deti vsak dan. <strong>\u010ce vsak dan ozna\u010dite polje na koledarju ali v dnevniku<\/strong>, boste nagrajeni z motivacijskim izlo\u010danjem dopamina in \u017eeljo po nadaljevanju.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z dolo\u010danjem fiksnega dnevnega \u010dasa za vadbo boste pridobili nadzor in pove\u010dali mo\u017enosti za redne \u0161portne aktivnosti.<\/strong> Vadba vsak dan ob 16:30 je veliko bolj&nbsp; jasna in bolj zavezujo\u010da kot &#8220;telovadim enkrat tekom dneva.&#8221; Postopoma bo va\u0161 sestanek postal navada in vse bo nekako precej bolj naravno in la\u017eje kot na za\u010detku. \u010ce svojemu treningu dodate kreativnost, lahko dobite ideje za ve\u010d mo\u017enosti gibanja, tako da \u0161e vedno u\u017eivate, vadba pa ne postane samo &#8220;nujno zlo.&#8221; Zdaj moramo vsi pokazati odlo\u010dnost, ustvarjalnost in ve\u010d prizadevanja za spodbujanje splo\u0161nega zdravja z vadbo in doseganjem zastavljenih ciljev. <strong>Vsak korak \u0161teje in &#8220;tudi neiskren trening je bolj\u0161i kot ne-trening.&#8221;<\/strong><span style=\"color: #ff6600;\">[20]<\/span>&nbsp;\u010ce za vadbo doma potrebujete malo ve\u010d motivacije, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/11-nasvetov-kako-se-motivirati-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>11 nasvetov, kako se motivirati za doma\u010do vadbo<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kako vam uspeva redno telovaditi? V komentarjih z nami delite svoje nasvete, namige in pripomo\u010dke, ki vam pri tem pomagajo. \u010ce vam je bil \u010dlanek v\u0161e\u010d in je bil za vas koristen, ga podprite z deljenjem, da bodo tudi va\u0161i prijatelji lahko nadaljevali z vadbo.<\/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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Redna vadba lahko zmanj\u0161a kroni\u010dni stres, tesnobo ali na primer izbolj\u0161a razpolo\u017eenje in tako okrepi imunski sistem. V tem \u010dlanku boste izvedeli, kako za\u010deti in se dr\u017eati redne vadbe.<\/p>\n","protected":false},"author":65,"featured_media":191186,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6891,6495,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329911","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-motivacija-sl","9":"tag-trening-doma-sl","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>5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati telovaditi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Redna vadba lahko zmanj\u0161a kroni\u010dni stres, tesnobo ali na primer izbolj\u0161a razpolo\u017eenje in tako okrepi imunski sistem. 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