{"id":343572,"date":"2022-02-21T14:12:49","date_gmt":"2022-02-21T13:12:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=343572"},"modified":"2022-02-21T14:12:54","modified_gmt":"2022-02-21T13:12:54","slug":"napake-pri-treningu-ki-jih-dela-skoraj-vsak","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/","title":{"rendered":"Napake pri treningu, ki jih dela skoraj vsak"},"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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#9_napak_pri_vadbi_ki_jih_delajo_skoraj_vsi\" title=\"9 napak pri vadbi, ki jih delajo skoraj vsi\">9 napak pri vadbi, ki jih delajo skoraj vsi<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#1_Uporaba_napacne_tehnike_dihanja\" title=\"1. Uporaba napa\u010dne tehnike dihanja\">1. Uporaba napa\u010dne tehnike dihanja<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#2_Prepogosto_menjavanje_programov_treninga\" title=\"2. Prepogosto menjavanje programov treninga\">2. Prepogosto menjavanje programov treninga<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#3_Vedno_znova_pocnete_iste_stvari\" title=\"3. Vedno znova po\u010dnete iste stvari\">3. Vedno znova po\u010dnete iste stvari<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#4_Primerjava_vasih_rezultatov_z_Instagram_modeli\" title=\"4. Primerjava va\u0161ih rezultatov z Instagram modeli\">4. Primerjava va\u0161ih rezultatov z Instagram modeli<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#5_Osredotocanje_na_pekoci_obcutek\" title=\"5. Osredoto\u010danje na peko\u010di ob\u010dutek\">5. Osredoto\u010danje na peko\u010di ob\u010dutek<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#6_Osredotocanje_le_na_velike_bicepse_ali_zaobljene_zadnjice\" title=\"6. Osredoto\u010danje le na velike bicepse ali zaobljene zadnjice\">6. Osredoto\u010danje le na velike bicepse ali zaobljene zadnjice<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#7_Izvajanje_vadbe_v_napacnem_vrstnem_redu\" title=\"7. Izvajanje vadbe v napa\u010dnem vrstnem redu\">7. Izvajanje vadbe v napa\u010dnem vrstnem redu<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#8_Ne_uporabljate_celotnega_obsega_gibanja\" title=\"8. Ne uporabljate celotnega obsega gibanja\">8. Ne uporabljate celotnega obsega gibanja<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#9_Prehitro_izvajanje_vaj\" title=\"9. Prehitro izvajanje vaj\">9. Prehitro izvajanje vaj<\/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\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Napake pri treningu najpogosteje delajo tisti, ki \u0161ele za\u010denjajo z vadbo in zdravim \u017eivljenjskim slogom. \u010ce trenirate \u017ee ve\u010d let, verjetno mislite, da s tem nimate te\u017eav. Veste, kako <a href=\"https:\/\/gymbeam.si\/blog\/6-najvecjih-napak-pri-treningu-moci-ali-kako-povecati-moc\/\" target=\"_blank\" aria-label=\"pravilno vaditi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravilno vaditi<\/a>, in razumete tudi osnove <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce res obvladujete vse, lahko re\u010demo samo &#8220;kapo dol&#8221;. Kaj pa, \u010de vam povemo, da morda \u0161e vedno delate nekaj osnovnih napak, ki jih delajo skoraj vsi? Te napake se ne pojavljajo samo pri mo\u0161kih, ampak tudi <a href=\"https:\/\/gymbeam.si\/blog\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/\" target=\"_blank\" aria-label=\"\u017eenskah (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eenskah<\/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\" id=\"9-napak-pri-vadbi-ki-jih-delajo-skoraj-vsi\"><span class=\"ez-toc-section\" id=\"9_napak_pri_vadbi_ki_jih_delajo_skoraj_vsi\"><\/span>9 napak pri vadbi, ki jih delajo skoraj vsi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi pri izku\u0161enih \u0161portnikih se v\u010dasih zgodi, da njihov trud ni zadosten in da tudi po letih treninga delajo napake. V nadaljevanju si jih bomo ogledali in dodali nasvete, kako jih odpraviti.<\/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\" id=\"1-uporaba-napacne-tehnike-dihanja\"><span class=\"ez-toc-section\" id=\"1_Uporaba_napacne_tehnike_dihanja\"><\/span>1. Uporaba napa\u010dne tehnike dihanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tevilne knjige o fitnesu poudarjajo pravilno tehniko, zdravo prehrano in <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"regeneracijo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracijo<\/a>. Seveda so vsi ti stebri izjemno pomembni, vendar mnogi pozabljajo na dihanje. Ta dejavnost je avtomatizirana, zato ji ljudje med vadbo pogosto ne posve\u010dajo dovolj pozornosti. <strong>Ljudje obi\u010dajno nevede omejijo dihanje v trenutkih, ko izvajajo naporne dejavnosti, kot so dvigovanje te\u017ekih bremen, kolesarjenje ali tek<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so dejavnosti, pri katerih <strong>dihalni sistem deluje te\u017eje<\/strong> kot obi\u010dajno. Potrebuje ve\u010d kisika in mora izlo\u010diti nakopi\u010deni ogljikov dioksid. Va\u0161e telo se lahko na intenzivnost vadbe, ki ste si jo dolo\u010dili, odziva razli\u010dno. \u010ce je previsoka, lahko pride do zadihanosti ali stiskanja v prsih. To lahko povzro\u010di <strong>zmanj\u0161anje zmogljivosti<\/strong> in na koncu privede do <strong>neu\u010dinkovitega treninga<\/strong>. Intenzivnost vadbe je zato treba prilagoditi va\u0161i trenutni ravni telesne pripravljenosti.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u2013\u20602]<\/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\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Pravilna tehnika dihanja med vadbo bo pomagala mi\u0161icam dovajati ve\u010d kisika, kar bo izbolj\u0161alo zmogljivost. Druga prednost je, da pravilno dihanje <strong>pove\u010da kapaciteto plju\u010d in s\u010dasoma boste z manj napora zmogli ve\u010d vadbe<\/strong>.&nbsp;Omeniti je treba tudi, da se <strong>zmogljivost plju\u010d najbolj pove\u010da med vzdr\u017eljivostno vadbo<\/strong> (kardio).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri te\u017ekih in kompleksnih vajah, kot so po\u010depi ali mrtvi dvigi, lahko negativno fazo izvajate z zadr\u017eanim dihom, kar vam lahko pomaga, da ostanete \u010dvrsti. <strong>Med vadbo za mo\u010d posku\u0161ajte vdihniti med fazo spu\u0161\u010danja (ekscentri\u010dno) vaje in izdihniti med fazo dvigovanja (koncentri\u010dno), ko se mi\u0161ice vklju\u010dijo<\/strong>. Tako na primer pri bicepsnem upogibu izdihnite, ko dvigujete ute\u017ei za upogib, nato pa vdihnite, ko jih spu\u0161\u010date. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To temo smo podrobneje obravnavali v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pravilno dihati pri teku in vadbi ter zakaj je to pomembno<\/a><\/strong>?<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 napak pri vadbi, ki jih delajo skoraj vsi\" class=\"wp-image-337733\" width=\"843\" height=\"562\" title=\"9 napak pri vadbi, ki jih delajo skoraj vsi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-prepogosto-menjavanje-programov-treninga\"><span class=\"ez-toc-section\" id=\"2_Prepogosto_menjavanje_programov_treninga\"><\/span>2. Prepogosto menjavanje programov treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izbirate lahko med \u0161tevilnimi u\u010dinkovitimi na\u010drti treninga. Obstaja tudi veliko odli\u010dnih akreditiranih te\u010dajev, ki jih lahko \u0161tudirate na fakulteti. Kaj imata ta dva programa skupnega? \u010ce \u017eelite dose\u010di visoko\u0161olsko izobrazbo, lahko <strong>izberete dolo\u010dene predmete, ki jih skozi semester obiskujete ve\u010dkrat na teden<\/strong>.&nbsp;Ta metoda je najbolj\u0161i na\u010din, da pridobite dovolj znanja in uspete dokon\u010dati celoten predmet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako velja za trening. Procesu treninga morate <strong>posvetiti dovolj \u010dasa in spo\u0161tovanja<\/strong>, vklju\u010dno z nenehnim premikanjem lastnih meja. <strong>Potem boste pri\u0161li do to\u010dke, ko se bo va\u0161a oblika za\u010dela postopoma izbolj\u0161evati<\/strong>. \u010ce pa boste spremembe izvedli, \u0161e preden se to zgodi, se va\u0161 napredek preprosto ne bo pokazal. To je smiselno, kajne? Vendar veliko ljudi \u0161e vedno redno spreminja svoj na\u010drt vadbe. Iz enega treninga z zagotovljeno rastjo mi\u0161ic prehajajo na drugega, enako velja za huj\u0161anje.<\/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\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Ko za\u010dnete izvajati na\u010drt vadbe, se ga dr\u017eite. <strong>Vsako vajo izvajajte pravilno in ne pozabite na pravilno tehniko<\/strong>. Ne preskakujte treningov, saj ne boste dosegli napredka, \u010de ne\u010desa ne boste delali dovolj dolgo. <strong>Priporo\u010dljivo je, da se izbranega na\u010drta vadbe dr\u017eite vsaj 8-12 tednov<\/strong>. In seveda ne pozabite na <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-z-zmedenostjo-misic-hitreje-pridobimo-misice-oz-shujsamo\/\" target=\"_blank\" aria-label=\"progresivno preobremenitev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">progresivno preobremenitev<\/a>.<\/strong> Potrebno jo je obvladati, da bi se izbolj\u0161ali. <span style=\"color: #ff6600\" class=\"tadv-color\">[4\u2013\u20605]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste prepri\u010dani o svojem na\u010drtu treninga, vam lahko pomaga na\u0161 \u010dlanek <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 &#8211; nasveti, treningi in 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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32659,50911,50953,50959,102031\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png\" alt=\"Poskusite z metodo progresivne preobremenitve\" class=\"wp-image-337577\" title=\"Poskusite z metodo progresivne preobremenitve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-317x400.png 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36.png 1164w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-vedno-znova-pocnete-iste-stvari\"><span class=\"ez-toc-section\" id=\"3_Vedno_znova_pocnete_iste_stvari\"><\/span>3. Vedno znova po\u010dnete iste stvari<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasprotje prej\u0161nji to\u010dki je, da imate ves \u010das enak na\u010drt treninga. Pojavi se po ve\u010d mesecih vadbe, ko <strong>va\u0161e navdu\u0161enje upade skupaj s prizadevanji za izbolj\u0161anje<\/strong>. Vadba postane obi\u010dajna navada, v kateri se znajdete v nekak\u0161nem obmo\u010dju udobja. Ne napredujete, ne pove\u010dujete intenzivnosti ali ute\u017ei, vadba pa ostaja enaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zgolj izvajate zadane vaje kot robot, nato pa greste domov, ne da bi se trudili za napredek. Le korak vas lo\u010di od tega, da se pridru\u017eite tistim, ki trenirajo \u017ee leta, a le redko do\u017eivijo kak\u0161ne spremembe ali izbolj\u0161ave. <strong>Vendar morate vedeti, da tak\u0161en pristop ne vodi nikamor.<\/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\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p><strong>Va\u0161e telo potrebuje razlog ali spodbudo, da postane mo\u010dnej\u0161e ali odpornej\u0161e<\/strong>. \u010ce se lahko brez te\u017eav spopade s stresom pri treningu, ne bo imelo razloga, da bi se izbolj\u0161alo. Temu se lahko zlahka izognete. <strong>Vodite dnevnik treninga in bele\u017eite svojo pot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div class=\"wp-block-group\">&#013;\n<div class=\"wp-block-group__inner-container\">&#013;\n<div class=\"wp-block-columns\">&#013;\n<div class=\"wp-block-column\">&#013;\n&#013;\n<span style=\"text-align: inherit\">Spremljajte svojo zmogljivost in nenehno preizku\u0161ajte metodo progresivne preobremenitve. Pri dvigovanju te\u017ekih bremen <strong>postopoma dodajajte te\u017eo, izvajajte ve\u010d ponovitev, kraj\u0161ajte odmore ali preizku\u0161ajte te\u017eje vaje<\/strong>. Le tako bo va\u0161e telo \u0161e vedno imelo razlog za izbolj\u0161anje. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span>&#013;\n&#013;\n<\/div>&#013;\n<\/div>&#013;\n<\/div>&#013;\n<\/div><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"4-primerjava-vasih-rezultatov-z-instagram-modeli\"><span class=\"ez-toc-section\" id=\"4_Primerjava_vasih_rezultatov_z_Instagram_modeli\"><\/span>4. Primerjava va\u0161ih rezultatov z Instagram modeli <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nasprotnem primeru imate dobro pripravljen na\u010drt treninga, trenirate \u017ee nekaj \u010dasa in se trudite izbolj\u0161ati. Te\u017eava pa nastane, ko <strong>za\u010dnete svoje telo primerjati s fitnes modeli ali zvezdniki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njihove fotografije si lahko vsak dan ogledate na Instagramu, ki postopoma postaja nekaj, s \u010dimer lahko primerjate svoje rezultate. Dejstvo je, da \u010de imate vitkej\u0161o postavo kot <a href=\"https:\/\/gymbeam.si\/blog\/kayla-itsines-avtorica-programa-bikini-body-guide-aplikacije-sweat-in-ena-najslavnejsih-fitnes-trenerk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kayla Itsines<\/a>, va\u0161a zadnjica verjetno nikoli ne bo tak\u0161na kot pri Jennifer Lopez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg genetskih predispozicij imajo ti ljudje pogosto za seboj <strong>ve\u010d let treninga in \u017eivijo zdravo<\/strong>. Zato morate upo\u0161tevati tudi \u010dasovni okvir. Tudi oni niso dosegli rezultatov v nekaj mesecih.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"Primerjanje sebe z ljudmi na Instagramu\" class=\"wp-image-337591\" width=\"843\" height=\"562\" title=\"Primerjanje sebe z ljudmi na Instagramu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Sprijazniti se morate s telesom, ki ste ga dobili. Pri tem mislimo na njegovo strukturo in genetiko, ki ju je treba spo\u0161tovati. Prizadevajte si biti najbolj\u0161a razli\u010dica sebe. <strong>Ustrezno postavite svoja pri\u010dakovanja<\/strong>.&nbsp;Svet Instagrama in filtrov je nastavljen tako, da je v njem vse videti brezhibno. Vendar pa je resni\u010dnost v\u010dasih povsem druga\u010dna. Zato ne smete primerjati svojega videza in posku\u0161ati biti podobni nekomu drugemu. Bodite sami s seboj in se <strong>osredoto\u010dite na svoje rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem ima veliko vlogo tudi va\u0161a <strong><a href=\"https:\/\/gymbeam.si\/blog\/genetika-in-njen-vpliv-na-rast-misic-in-hujsanje\/\" target=\"_blank\" aria-label=\"genetika (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetika<\/a><\/strong>. Morda niste naravno nagnjeni k temu, da bi postali gora mi\u0161ic, kot je Dwayne Johnson. Vendar to ne pomeni, da ne morete delati s tem, kar imate. <strong>Ne obupajte, izbolj\u0161ajte svojo mo\u010d, poskusite voditi zdrav na\u010din \u017eivljenja in rezultati bodo zagotovo pri\u0161li<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-osredotocanje-na-pekoci-obcutek\"><span class=\"ez-toc-section\" id=\"5_Osredotocanje_na_pekoci_obcutek\"><\/span>5. Osredoto\u010danje na peko\u010di ob\u010dutek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno ste \u017ee od koga sli\u0161ali, da mora dobra vadba boleti in da morate imeti peko\u010d ob\u010dutek v mi\u0161icah. Mnogi ljudje v to verjamejo in <strong>trenirajo, da bi ob\u010dutili peko\u010d ob\u010dutek, saj ga imajo za pokazatelja mi\u0161i\u010dne rasti<\/strong>. Mislijo na primer, da \u010de se po intenzivni vadbi ne trudijo s hojo po stopnicah, nekaj ni v redu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dal je to zelo raz\u0161irjeno napa\u010dno prepri\u010danje. <strong>Ta peko\u010d ob\u010dutek ni znak dobre vadbe<\/strong>. Povzro\u010dajo ga vodikovi ioni H+, ki nastajajo skupaj z laktatom pri visokointenzivni vadbi. Zaradi tega v mi\u0161icah primanjkuje kisika, ki je pomemben za hitro pridobivanje energije med vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti ioni lokalno zni\u017eajo pH krvi v obremenjenih mi\u0161icah, ki postane bolj kisla. Posledica tega je peko\u010d ob\u010dutek v mi\u0161icah. Vendar je pomembno, da veste, da ta ob\u010dutek ne spodbuja mi\u0161i\u010dne rasti. <strong>Po drugi strani pa je progresivna preobremenitev prava spodbuda<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\"Osredoto\u010danje na peko\u010d ob\u010dutek\" class=\"wp-image-337605\" width=\"843\" height=\"563\" title=\"Osredoto\u010danje na peko\u010d ob\u010dutek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Klju\u010d do mi\u0161i\u010dne rasti je <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\"postopna preobremenitev, veliko beljakovin, energije in uravnote\u017eena prehrana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">postopna preobremenitev, veliko beljakovin, energije in uravnote\u017eena prehrana<\/a><\/strong>. Doslednost je tisto, kar lo\u010duje tiste, ki z leti dosegajo bolj\u0161e in tiste s slab\u0161imi rezultati. Dobro zaokro\u017eena vadbena rutina bo va\u0161e mi\u0161ice dobesedno <strong>prisilila k rasti<\/strong>. Ne daje jim mo\u017enosti izbire, zato se morajo prilagoditi pove\u010dani intenzivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato se namesto na peko\u010d ob\u010dutek <strong>osredoto\u010dite na pove\u010danje intenzivnosti<\/strong>, ki jo lahko spremlja peko\u010d ob\u010dutek, lahko pa tudi ne. To lahko storite na primer tako, da pove\u010date te\u017eo ute\u017ei ali skraj\u0161ate odmore. Vendar imejte v mislih, da pove\u010danje obremenitve brez nadzora gibanja morda ne bo prineslo idealnih rezultatov. Zato je pomembno, da <strong>trenirate tehni\u010dno pravilno in izvajate popolne gibe vsake vaje<\/strong>. <span class=\"tadv-color\" 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<h2 class=\"is-style-default wp-block-heading\" id=\"6-osredotocanje-le-na-velike-bicepse-ali-zaobljene-zadnjice\"><span class=\"ez-toc-section\" id=\"6_Osredotocanje_le_na_velike_bicepse_ali_zaobljene_zadnjice\"><\/span>6. Osredoto\u010danje le na velike bicepse ali zaobljene zadnjice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak od nas ima razli\u010dne cilje. Nekdo trenira, da bi bil bolj zdrav, mo\u010dnej\u0161i, hitrej\u0161i in da bi se bolje po\u010dutil v svojem telesu. Obstajajo pa tudi <strong>fantje, ki si \u017eelijo le velike bicepse, ali dekleta, ki se osredoto\u010dajo le na \u010dvrsto in zaobljeno zadnjico.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posledica tega je lahko asimetri\u010dna postava, ki ni videti ravno dobro. Lepo je imeti velike roke ali \u010dvrsto zadnjico, vendar je veliko bolj pomembno, da delate na splo\u0161ni kakovosti in izbolj\u0161ujete svoje telo kot celoto.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"Osredoto\u010danje le na velike bicepse ali zaobljene zadnjice\" class=\"wp-image-337621\" width=\"843\" height=\"562\" title=\"Osredoto\u010danje le na velike bicepse ali zaobljene zadnjice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Re\u0161itev je pravzaprav preprosta. Namesto da bi se posve\u010dali dolo\u010denemu delu telesa, se <strong>osredoto\u010dite na celovito vadbo mi\u0161ic celotnega telesa<\/strong>. Kajti le razvoj vseh mi\u0161i\u010dnih skupin vam bo omogo\u010dil napredovanje in izbolj\u0161anje ne le va\u0161e postave, temve\u010d tudi va\u0161e mo\u010di. Celovit na\u010drt za u\u010dvrstitev in oblikovanje zadnjice in nog najdete v na\u0161em \u010dlanku <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\">Kako okrepiti in oblikovati zadnjico in noge<\/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-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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg\" alt=\"Izvajanje vadbe v napa\u010dnem vrstnem redu\" class=\"wp-image-337635\" title=\"Izvajanje vadbe v napa\u010dnem vrstnem redu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"7-izvajanje-vadbe-v-napacnem-vrstnem-redu\"><span class=\"ez-toc-section\" id=\"7_Izvajanje_vadbe_v_napacnem_vrstnem_redu\"><\/span>7. Izvajanje vadbe v napa\u010dnem vrstnem redu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno veste, da so klju\u010d do uspeha redna vadba, uravnote\u017eena prehrana in regeneracija. Vendar so tu \u0161e manj\u0161e podrobnosti, ki prav tako vplivajo na to, v katero smer bodo \u0161li va\u0161i rezultati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena od teh podrobnosti je pravilen vrstni red vaj.&nbsp;Mesto, kamor postavite dolo\u010deno vajo, lahko <strong>vpliva na te\u017eo bremena, \u0161tevilo ponovitev ali pravilno tehniko.<\/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\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Zlato pravilo je, da vaje razporedite tako, da <strong>na za\u010detku treninga opravite najzahtevnej\u0161e in najkompleksnej\u0161e vaje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takrat ima\u0161 najve\u010d energije, da se lahko potrudi\u0161 po svojih najbolj\u0161ih mo\u010deh. <strong>Prednost je treba dati velikim delom telesa, za katere so potrebne kompleksnej\u0161e vaje<\/strong>, zaradi katerih ciljate na ve\u010d mi\u0161i\u010dnih skupin hkrati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je dobro, da najprej za\u010dnete s prsnimi mi\u0161icami, bicepse pa pustite za drugi del treninga. Enako velja za hrbet, ki mu lahko sledijo tricepsi, ali&nbsp; trening za noge in ramena. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako seveda razdelite svoje usposabljanje na ta na\u010din, <strong>pri \u010demer je treba dati prednost vajam, kot so sklece, bench press ali mrtvi dvigi<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"8-ne-uporabljate-celotnega-obsega-gibanja\"><span class=\"ez-toc-section\" id=\"8_Ne_uporabljate_celotnega_obsega_gibanja\"><\/span>8. Ne uporabljate celotnega obsega gibanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko pridete v fitnes in pla\u010date enkratni vstop, verjetno ne bi bili zadovoljni, \u010de bi vas na polovici treninga obiskala receptorka in vam povedala, da je va\u0161 \u010das potekel. <strong>O\u010ditno je, da ne \u017eelite opraviti le dela treninga, temve\u010d celotno vadbo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vsaki vaji se morate enako pribli\u017eati obsegu gibanja. Le tako lahko vklju\u010dite vse mi\u0161ice in <strong>dose\u017eete popolne rezultate.<\/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\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Med vadbo posku\u0161ajte uporabiti <strong>najve\u010dji obseg gibanja (<em>Rage of Motion<\/em> &#8211; ROM)<\/strong>, tj. od popolnega iztega mi\u0161ice do kontrakcije. To je odlo\u010dilen dejavnik za pravilno izvedbo vaje, ki ji seveda sledi napredek. Ne pozabite, da je bolje uporabljati manj\u0161e ute\u017ei, da lahko izkoristite celoten potencial ROM, kot pa se mu\u010diti s prete\u017ekimi ute\u017emi, ki vam ne bodo omogo\u010dile pravilnega vklju\u010devanja mi\u0161ic. <span class=\"tadv-color\" style=\"color: #ff6600\">[10] [12]<\/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\" id=\"9-prehitro-izvajanje-vaj\"><span class=\"ez-toc-section\" id=\"9_Prehitro_izvajanje_vaj\"><\/span>9. Prehitro izvajanje vaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav \u017eivimo v hitrem \u010dasu, je za vse, kar zares \u0161teje, potreben \u010das. Nobena izjema ni vadba, ki ne sme spominjati na vo\u017enjo Vina Diesla v filmu Hitri in drzni. \u010ce boste vaje izvajali prehitro, mi\u0161i\u010dne skupine ne bodo imele prilo\u017enosti delovati tako, kot bi morale. Med drugim je pomemben tudi <strong>\u010das, ko je mi\u0161ica pod napetostjo<\/strong> (TUT = <em>Time Under Tension<\/em>). <strong>To prisili mi\u0161ice, da delajo mo\u010dneje, ter optimizira mi\u0161i\u010dno mo\u010d, rast in vzdr\u017eljivost<\/strong>. <span class=\"tadv-color\" 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<h3 class=\"is-style-default wp-block-heading\" id=\"kaj-lahko-storimo-glede-tega\"><strong>Kaj lahko storimo glede tega?<\/strong><\/h3>\n\n\n\n<p>Da bi mi\u0161ice ostale dovolj napete in bi dosegli \u010dim ve\u010dji napredek, morate vsako ponovitev upo\u010dasniti. Hkrati poskusite <strong>ve\u010d \u010dasa nameniti te\u017eji fazi vaje<\/strong>. To je na primer dvigovanje palice pri izvajanju bicepsnega iztegovanja. Z upo\u010dasnitvijo boste mi\u0161ico dlje \u010dasa ohranjali v napetosti, kar vam lahko zagotovi bolj\u0161e rezultate. In seveda ne pozabite na celoten obseg gibanja iz prej\u0161nje to\u010dke. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg\" alt=\"\" class=\"wp-image-337717\" width=\"843\" height=\"563\" title=\"Prehitro izvajanje vaj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zakljucek\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali ste za\u010detnik ali napredni \u0161portnik, lahko tudi po ve\u010d letih vadbe v va\u0161em treningu obstajajo napake ali \u0161ibke to\u010dke, ki jih je mogo\u010de izbolj\u0161ati. Zato bodite pozorni na zgoraj omenjene nasvete, ki vam bodo pomagali izbolj\u0161ati napredek, pridobiti mi\u0161i\u010dno maso ali pove\u010dati mo\u010d. Osredoto\u010dite se predvsem na dolgoro\u010dne trajnostne rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Napake pri treningu so ena od glavnih ovir na poti do napredka. Danes si bomo ogledali najpogostej\u0161e. Nau\u010dili se boste, kako jih odpraviti in kako pravilno trenirati.<\/p>\n","protected":false},"author":120,"featured_media":337669,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-343572","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Napake pri treningu, ki jih dela skoraj vsak - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Napake pri trneningu so ena najpogostej\u0161ih ovir za napredek. 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