{"id":348770,"date":"2022-03-31T14:38:17","date_gmt":"2022-03-31T12:38:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348770"},"modified":"2022-03-31T14:38:18","modified_gmt":"2022-03-31T12:38:18","slug":"trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/","title":{"rendered":"Trening mo\u010di za \u017eenske? Da! 12 razlogov za dvigovanje ute\u017ei"},"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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#Prednosti_treninga_moci_za_zenske\" title=\"Prednosti treninga mo\u010di za \u017eenske\">Prednosti treninga mo\u010di za \u017eenske<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#1_Cvrsta_in_napeta_postava\" title=\"1. \u010cvrsta in napeta postava\">1. \u010cvrsta in napeta postava<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#2_Lazja_izguba_odvecnih_kilogramov\" title=\"2. La\u017eja izguba odve\u010dnih kilogramov\">2. La\u017eja izguba odve\u010dnih kilogramov<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#3_Vec_hrane_na_vasem_krozniku\" title=\"3. Ve\u010d hrane na va\u0161em kro\u017eniku\">3. Ve\u010d hrane na va\u0161em kro\u017eniku<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#4_Izboljsana_drza\" title=\"4. Izbolj\u0161ana dr\u017ea\">4. Izbolj\u0161ana dr\u017ea<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#5_Vecja_uspesnost_v_sportu\" title=\"5. Ve\u010dja uspe\u0161nost v \u0161portu\">5. Ve\u010dja uspe\u0161nost v \u0161portu<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#6_Mocnejse_kosti_in_manjse_tveganje_za_poskodbe\" title=\"6. Mo\u010dnej\u0161e kosti in manj\u0161e tveganje za po\u0161kodbe\">6. Mo\u010dnej\u0161e kosti in manj\u0161e tveganje za po\u0161kodbe<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#7_Manjse_tveganje_za_razvoj_razlicnih_bolezni\" title=\"7. Manj\u0161e tveganje za razvoj razli\u010dnih bolezni\">7. Manj\u0161e tveganje za razvoj razli\u010dnih bolezni<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#8_Boljse_obvladovanje_stresa\" title=\"8. Bolj\u0161e obvladovanje stresa\">8. Bolj\u0161e obvladovanje stresa<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#9_Boljse_razpolozenje\" title=\"9. Bolj\u0161e razpolo\u017eenje\">9. Bolj\u0161e razpolo\u017eenje<\/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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#10_Boljsa_kakovost_spanca\" title=\"10. Bolj\u0161a kakovost spanca\">10. Bolj\u0161a kakovost spanca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#11_Izboljsane_kognitivne_sposobnosti\" title=\"11. Izbolj\u0161ane kognitivne sposobnosti\">11. Izbolj\u0161ane kognitivne sposobnosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#12_Vecja_samozavest\" title=\"12. Ve\u010dja samozavest\">12. Ve\u010dja samozavest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Ali danes \u0161e kdo verjame, da je trening mo\u010di namenjen samo mo\u0161kim? Upam da ne. Mit, da so \u017eenske, ki vadijo z ute\u017emi, videti kot mo\u0161ki, je \u017ee zdavnaj potonil v pozabo. Pravzaprav bi bilo \u0161koda, da bi dame prikraj\u0161ali za <strong>pozitivne u\u010dinke treninga mo\u010di.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite napeto telo s seksi oblinami, kajne? Toda estetika ni edina prednost. Predstavljajte si svoje nenehno optimisti\u010dno razpolo\u017eenje, bolj\u0161e obvladovanje stresa in celo izbolj\u0161ano splo\u0161no zdravje. Pridru\u017eite se nam, ko si bomo ogledali, kako lahko trening mo\u010di spremeni va\u0161e \u017eivljenje na bolje.<\/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=\"benefity-siloveho-treninku-pro-zeny\"><span class=\"ez-toc-section\" id=\"Prednosti_treninga_moci_za_zenske\"><\/span>Prednosti treninga mo\u010di za \u017eenske<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1-pevna-a-vytvarovana-postava\"><span class=\"ez-toc-section\" id=\"1_Cvrsta_in_napeta_postava\"><\/span>1. \u010cvrsta in napeta postava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u017denske, ki \u017eelijo shuj\u0161ati, se pogosto osredoto\u010dijo le na vzdr\u017eljivostne treninge, kot so <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tek<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolesarjenje<\/a>, plavanje in podobno. \u0160koda. \u010ceprav je kardio trening odli\u010den na\u010din, da <strong>se znebite odve\u010dne ma\u0161\u010dobe<\/strong>, nikoli ne boste dobili postave, kot jo ima va\u0161 najljub\u0161i fitnes model na Instagramu. Ona je<strong> <span style=\"color: windowtext;text-decoration: none\"><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\"garala (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">garala<\/a><\/span><\/strong> <strong>za svojo zaobljeno zadnjico.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg tega je napeta postava videti bolj\u0161a in bolj <strong>simetri\u010dna,<\/strong> \u010de se ne osredoto\u010dite le na dolo\u010dene mi\u0161i\u010dne skupine. To je napaka, ki jo pogosto delajo \u017eenske, ki imajo <strong>ve\u010dji spodnji del telesa.<\/strong> To je deloma posledica \u0161ir\u0161e medenice in genetike, poleg \u017eivljenjskega sloga, ki lahko povzro\u010di, da se na tem predelu nabere ve\u010d ma\u0161\u010dobe. Toda \u017eenske \u017eelijo na tem predelu \u0161e vedno izgubiti odve\u010dno ma\u0161\u010dobo, zato <strong>nenehno trenirajo le noge in zadnjico.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Tudi \u010de bodo ti predeli bolj \u010dvrsti, bodo verjetno \u0161e vedno videti obse\u017eni v primerjavi z zgornjim delom telesa. Klju\u010dnega pomena je, da trenirate celotno telo in ne izpustite zgornjega dela telesa. Celotno telo bo takrat videti simetri\u010dno, ve\u010dja zadnjica in \u0161ir\u0161a stegna pa se bodo lepo zlili v celoto. \u010ce imate del telesa, ki se vam zdi problemati\u010den, je <strong>trening<\/strong> <strong>mo\u010di popoln na\u010din, da za\u010dnete delati na tem.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj lahko ustrezen trening in zdrava prehrana naredita va\u0161emu telesu, ne smete zamuditi na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg\" alt=\"\u010cvrsta in napeta postava zahvaljujo\u010d treningu mo\u010di\" class=\"wp-image-339173\" width=\"843\" height=\"562\" title=\"\u010cvrsta in napeta postava zahvaljujo\u010d treningu mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-snadnejsi-hubnuti\"><span class=\"ez-toc-section\" id=\"2_Lazja_izguba_odvecnih_kilogramov\"><\/span>2. La\u017eja izguba odve\u010dnih kilogramov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">U\u010dvrstitev in oblikovanje<\/span><\/strong><span lang=\"SL\"> telesa lahko gresta z roko v roki s <strong>huj\u0161anjem.<\/strong> \u010ce imate nekaj odve\u010dne ma\u0161\u010dobe, je lahko trening mo\u010di odli\u010den na\u010din, da se je znebite. Tudi \u010de na primer s tekom porabite ve\u010d kcal na uro, v tem pogledu ni klju\u010dnega pomena. Pravzaprav po treningu z ute\u017emi <strong>\u0161e naprej kurite kalorije brezpla\u010dno<\/strong> in za to vam ni treba po\u010deti dodatnih stvari. Ta &#8220;\u010darovnija&#8221; se imenuje <strong>EPOC<\/strong> (prekomerna poraba kisika po treningu). Ideja je, da bo vadbi na\u0161e telo pove\u010da porabo kisika, kar pomeni ve\u010djo porabo kalorij. Ta priljubljen pojav lahko imenujemo tudi <strong>presnovni pospe\u0161ek.<\/strong> To najpogosteje traja 24\u201348 ur po treningu z ute\u017emi. \u0160tevilo pokurjenih kalorij in trajanje hitrej\u0161e presnove v mirovanju sta odvisna od intenzivnosti vadbe. <span style=\"color: #ff6600\">[1-4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Tudi <strong>poraba med samim treningom<\/strong> zagotovo ni zanemarljiva. Odvisno od intenzivnosti lahko povpre\u010dna 65 kg \u017eenska porabi <strong>390\u2013650 kcal<\/strong> na uro treninga mo\u010di z ute\u017emi. To zagotovo ni majhna \u0161tevilka. \u010ce to zdru\u017eite s \u0161e <a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ni\u017ejim vnosom kalorij<\/a>, bodo rezultati vidni zelo kmalu. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[5]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vendar pa s treningom mo\u010di ne boste izgubili le tiste ma\u0161\u010dobe, ki je vidna. Prav tako bo postopoma zmanj\u0161al koli\u010dino <strong>visceralne ma\u0161\u010dobe<\/strong> okoli organov, kar je povezano s pove\u010danim tveganjem za razvoj kroni\u010dnih bolezni. Tako je idealen za zmanj\u0161anje njenega volumna v telesu.<span style=\"color: #ff6600\"> [6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, koliko kalorij porabite z razli\u010dnimi aktivnostmi, ne smete zamuditi na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izgubiti kilograma ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vice-jidla-na-taliri\"><span class=\"ez-toc-section\" id=\"3_Vec_hrane_na_vasem_krozniku\"><\/span>3. Ve\u010d hrane na va\u0161em kro\u017eniku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Kot \u017ee omenjeno, s treningom mo\u010di porabite <strong>veliko kalorij,<\/strong> tako med samim treningom kot tudi po njem. \u010ce ne \u017eelite shuj\u0161ati, morate to porabo na nek na\u010din nadomestiti, \u0161e posebej, \u010de \u017eelite pridobiti nekaj mi\u0161ic.<\/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=\"pojdme-si-ukazat-jak-na-talirku-muze-vypadat-takovych-cca-400-500-kcal\"><strong><span lang=\"SL\">Poglejmo, kako je videti 400\u2013500 kcal na kro\u017eniku:<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-keksi-z-arasidovo-kremo-in-cokolado-brez-peke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">en velik keks z ara\u0161idovo kremo v \u010dokoladi<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mehiska-solata-s-kvinojo-in-tempehom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">porcija mehi\u0161ke solate s kvinojo in tempehom<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-mafini-iz-sladkega-krompirja-s-karameliziranimi-pekan-orehi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">2 muffina iz sladkega krompirja s pekan orehi<\/a><\/span><\/li><li>ne cela plo\u0161\u010dica 100 g \u010dokolade<\/li><li>800 g jabolk<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vas je strah, da bi se zredili, zato se <strong>izogibate vsem svojim najljub\u0161im dobrotam?<\/strong> Zahvaljujo\u010d treningu mo\u010di lahko to skrb kon\u010dno odmislite. Videli boste, da vam, \u010de dvigujete ute\u017ei, ni treba skrbeti, da bi tortica v kavarni nekako vplivala na va\u0161o postavo. Namesto tega se lahko veselite, da vam bo <strong>dala energijo za va\u0161 naslednji trening.<\/strong> In kaj je najbolj\u0161i del? Postopoma boste videli, da si lahko privo\u0161\u010dite nekaj dodatnih poslastic in \u0161e vedno izgledate enako odli\u010dno.<\/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\/2022\/02\/IMG_4557-1124x749.jpg\" alt=\"Zahvaljujo\u010d treningu mo\u010di lahko pojeste ve\u010d\" class=\"wp-image-339189\" width=\"843\" height=\"562\" title=\"Zahvaljujo\u010d treningu mo\u010di lahko pojeste ve\u010d\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-lepsi-drzeni-tela\"><span class=\"ez-toc-section\" id=\"4_Izboljsana_drza\"><\/span>4. Izbolj\u0161ana dr\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">S\u010dasoma boste za\u010deli opa\u017eati, da se va\u0161e telo na nek na\u010din spreminja, in to ne samo zaradi va\u0161e zaobljene zadnjice. Pravzaprav bo trening mo\u010di postopoma <strong>utrdil in okrepil ve\u010dino mi\u0161ic v va\u0161em telesu.<\/strong> In mi\u0161ice trupa niso nobena izjema. Dandanes, ko ljudje ve\u010dino dneva presedijo v pisarni, sklju\u010dene in uslo\u010dene hrbte smatramo kot nekaj normalnega. Bole\u010dine v <strong>kolkih in vratnem delu hrbtenice<\/strong> smo sprejeli kot novo normalo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pravilno izveden trening mo\u010di se lahko spopade z obojim. Pomagal bo okrepiti hrbtne mi\u0161ice, ki delujejo kot <strong>opora hrbtenici.<\/strong> To je predvsem posledica krepitve sistema globoke stabilizacije (natan\u010dneje globokih mi\u0161ic trupa in hrbta). Vzravnano sedenje in pokon\u010dna hoja bosta za vas nenadoma postala veliko bolj naravna. Pravilna dr\u017ea bo <strong>zmanj\u0161ala tudi bole\u010dine v hrbtu<\/strong>, ki vas morda mu\u010dijo \u017ee leta. Priznajmo si, pravilna dr\u017ea brez uslo\u010denega hrbta in spu\u0161\u010denih ramen poskrbi, da se boste po\u010dutili bolj samozavestni.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o bole\u010dinah v hrbtu, ne zamudite na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\"><strong>Bole\u010dine v hrbtu:<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 najpogostej\u0161ih vzrokov in re\u0161itev, kako se jih znebiti.<\/strong><\/a><\/p>\n\n\n\n<p>Izkoristite lahko tudi nasvete iz na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 nasvetov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje.<\/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=\"wp-block-heading\" id=\"5-lepsi-vykony-v-ostatnich-sportech\"><span class=\"ez-toc-section\" id=\"5_Vecja_uspesnost_v_sportu\"><\/span> 5. Ve\u010dja uspe\u0161nost v \u0161portu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zelo pogosto se <strong>\u0161portniki delijo v dve skupini \u2013 \u0161portniki, ki trenirajo mo\u010d in \u0161portniki, ki trenirajo vzdr\u017eljivost.<\/strong> Prva skupina \u0161portnikov posku\u0161a <strong>zgraditi mi\u0161i\u010dno maso in mo\u010d<\/strong>, ki jim bo pomagala dvigovati te\u017eje ute\u017ei. Vzdr\u017eljivostni \u0161portniki pa morajo biti <strong>\u010dim la\u017eji<\/strong>, da jim ni treba prena\u0161ati odve\u010dne mi\u0161i\u010dne te\u017ee in se tako upo\u010dasniti. A se ti dve skupini \u0161portnikov lahko tudi kaj nau\u010dita druga od druge?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u0160portniki, ki trenirajo mo\u010d, se pogosto izogibajo vzdr\u017eljivostnim aktivnostim, ker se nerazumno bojijo izgube te\u017eko prislu\u017eenih mi\u0161ic. Pogosto se ne zavedajo, kako <strong>pomembne so te aktivnosti za kardiovaskularni sistem in druge vidike zdravja.<\/strong> Dokler ohranjajo optimalen vnos kalorij, <strong>jim ni treba skrbeti, da bodo po nekaj urah teka izgubili mi\u0161ice.<\/strong> To res ne deluje na tak na\u010din. Zato se tem oblikam vadbe vsekakor ne bi smeli izogibati.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Podobno je pri vzdr\u017eljivostnih \u0161portnikih. Ti pa obi\u010dajno ne \u017eelijo trenirati mo\u010di, da ne bi <strong>pridobili mi\u0161ic<\/strong>, ki bi predstavljale nepotrebno obremenitev. \u017dal ne upo\u0161tevajo koristi, ki jih pridobijo s treningom mo\u010di. <strong>Pravzaprav lahko mo\u010dne mi\u0161ice pomagajo tudi vzdr\u017eljivostnim \u0161portnikom, da pove\u010dajo svoje zmogljivosti.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u0160tudija o teka\u010dih je na primer pokazala, da je trening mo\u010di izbolj\u0161al njihovo teka\u0161ko zmogljivost. Pozitiven u\u010dinek potrjuje tudi \u0161tudija, opravljena na elitnih kolesarjih. Skupina, ki je v svoj vsakdan 16 tednov vklju\u010devala trening mo\u010di, je v primerjavi s kontrolno skupino do\u017eivela 12% <strong>pove\u010danje mo\u010di kvadricepsov<\/strong> in 8% izbolj\u0161anje rezultatov v 45-minutnem kronometru. <span style=\"color: #ff6600\">[7-10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kot vidite, dame, vam lahko trening mo\u010di pomaga, da se <strong>izbolj\u0161ate pri drugih \u0161portih, s katerimi se ukvarjate.<\/strong> \u010ce \u017eelite biti bolj\u0161i teka\u010d, kolesar ali celo plavalec, je to razlog ve\u010d, da za\u010dnete dvigovati ute\u017ei.<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg\" alt=\"S treningom mo\u010di do bolj\u0161e teka\u0161ke zmogljivosti\" class=\"wp-image-339140\" width=\"843\" height=\"562\" title=\"S treningom mo\u010di do bolj\u0161e teka\u0161ke zmogljivosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-pevnejsi-kosti-a-nizsi-riziko-zraneni\"><span class=\"ez-toc-section\" id=\"6_Mocnejse_kosti_in_manjse_tveganje_za_poskodbe\"><\/span>6. Mo\u010dnej\u0161e kosti in manj\u0161e tveganje za po\u0161kodbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Morda boste presene\u010deni, ko boste izvedeli, da<strong> trening mo\u010di ne krepi le va\u0161ih mi\u0161ic, temve\u010d tudi kosti in kite.<\/strong> Ko telo obremenjujete s te\u017ekimi ute\u017emi, se mora prilagoditi. Deluje tako, da <strong>kosti, sklepi, kite<\/strong> in drugi deli telesa postanejo mo\u010dnej\u0161i, <strong>da prenesejo to obremenitev.<\/strong> Morda tega zdaj ne cenite, a ko boste starej\u0161i, boste videli, da boste hvale\u017eni za vsak trening mo\u010di, ki ste ga opravili.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Tako lahko uspe\u0161no <strong>prepre\u010dite red\u010denje kosti<\/strong> (osteopenija \u2013 prekurzor za osteoporozo), <strong>osteoporozo<\/strong> in druge te\u017eave, povezane z nizko gostoto kosti. Sem spadajo zlasti pove\u010dana krhkost, ki ima lahko usodne posledice pozneje v \u017eivljenju. Poleg tega je mo\u010dno telo veliko bolje podprto in bo tako pomagalo prepre\u010diti padce. Rezultati metaanalize potrjujejo, da lahko trening mo\u010di zmanj\u0161a <strong>tveganje za padce<\/strong> pri starej\u0161ih (povpre\u010dna starost udele\u017eencev je bila 76 let) <strong>za do 34%.<\/strong> <span style=\"color: #ff6600\">[11-13]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg tega bo trening mo\u010di <strong>pove\u010dal va\u0161o mo\u010d, obseg gibanja in delovanje va\u0161ih sklepov, vezi in kit.<\/strong> Tako lahko pri\u010dakujete, da boste <strong>postali bolj\u0161i \u0161portnik<\/strong>, ki bo lahko dal vse od sebe. Poleg tega vam lahko trening mo\u010di pomaga tudi pri prepre\u010devanju razli\u010dnih po\u0161kodb, kar so potrdile znanstvene \u0161tudije. Za to se lahko zahvalite<strong> mo\u010dnej\u0161emu telesu, ve\u010dji fleksibilnosti in gibljivosti.<\/strong> <span style=\"color: #ff6600\">[14-15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg treninga mo\u010di je za zdravje kosti pomemben tudi ustrezen vnos beljakovin, kalcija, vitamina K in vitamina D. Ve\u010d o tem si preberite v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D in vse kar morate vedeti o njem.<\/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=\"wp-block-heading\" id=\"7-nizsi-riziko-rozvoje-ruznych-onemocneni\"><span class=\"ez-toc-section\" id=\"7_Manjse_tveganje_za_razvoj_razlicnih_bolezni\"><\/span>7. Manj\u0161e tveganje za razvoj razli\u010dnih bolezni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening mo\u010di lahko vpliva na va\u0161e zdravje na ve\u010d na\u010dinov.<\/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=\"pomuze-totiz-napriklad\"><strong><span lang=\"SL\">Pomaga lahko na primer:<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">pri izbolj\u0161anju zdravja kardiovaskularnega sistema<\/span><\/strong><span lang=\"SL\"> (pretok krvi in krepitev srca in o\u017eilja)<\/span><\/li><li><strong><span lang=\"SL\">pri zni\u017eevanju krvnega tlaka<\/span><\/strong><span lang=\"SL\"> \u2013 rezultati \u0161tudije ka\u017eejo, da bi lahko trening mo\u010di deloval kot podporna strategija za prepre\u010devanje in boj proti visokemu krvnemu tlaku<\/span><\/li><li><strong>pri izbolj\u0161anju profilov lipidov v krvi, kot je holesterol<\/strong><\/li><li><strong>pri izbolj\u0161anju telesne regulacije sladkorja v krvi,<\/strong> lahko pa pomaga tudi pri prepre\u010devanju razvoja diabetesa tipa 2 <span style=\"color: #ff6600\">[16-20]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, je trening mo\u010di pravzaprav univerzalno zdravilo za \u0161tevilne te\u017eave. In \u010de vas katera od njih \u017ee pesti, je \u0161e toliko bolj pomembno, da za\u010dnete.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg\" alt=\"S treningom mo\u010di se zmanj\u0161a tveganje za razvoj razli\u010dnih bolezni\" class=\"wp-image-339211\" width=\"843\" height=\"563\" title=\"S treningom mo\u010di se zmanj\u0161a tveganje za razvoj razli\u010dnih bolezni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-lepsi-zvladani-stresu\"><span class=\"ez-toc-section\" id=\"8_Boljse_obvladovanje_stresa\"><\/span>8. Bolj\u0161e obvladovanje stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">No, pomislite, kako se v\u010dasih po\u010dutite pred samo vadbo. <strong>Glava je polna skrbi,<\/strong> spra\u0161ujete se, kaj vas \u010daka, ali pa analizirate, ali bi morali v kak\u0161ni situaciji ravnati druga\u010de. Va\u0161a glava je <strong>nenehno obremenjena<\/strong> in stres \u017ee smatrate za normalen del svojega \u017eivljenja. Se ga lahko nekako znebite ali vsaj zmanj\u0161ate njegov vpliv? Seveda lahko! Re\u0161itev je nepri\u010dakovano spet <strong>trening mo\u010di in druge telesne aktivnosti.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Med vadbo se soo\u010date z <strong>novimi izzivi, dvigujete te\u017eje ute\u017ei in preka\u0161ate sami sebe.<\/strong> Poleg tega zagotovo nimate \u010dasa razmi\u0161ljati o tem, ali ste imeli dober dan v slu\u017ebi, koliko nalog imate pred sabo ali o tem, kako ste se sprli s svojim \u0161efom. Vsi dejavniki stresa preprosto izginejo. In po vadbi, ko se boste spet za\u010deli spominjati stresnih stvari, boste videli, da se bodo tudi najve\u010dje te\u017eave v primerjavi z ute\u017emi zdele <strong>mala malica<\/strong>. Stres vas bo nehal nadzorovati, dobro po\u010dutje po vadbi pa vam bo pomagali <strong>videti te\u017eave skozi sve\u017ee o\u010di.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako obvladovati stres, ne smete zamuditi na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/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=\"wp-block-heading\" id=\"9-lepsi-nalada\"><span class=\"ez-toc-section\" id=\"9_Boljse_razpolozenje\"><\/span>9. Bolj\u0161e razpolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Med vadbo se boste sprostili, kot bonus pa lahko u\u017eivate v bolj\u0161em razpolo\u017eenju in navalu <strong>endorfinov (hormonov sre\u010de).<\/strong> Ti so odgovorni za to, da telovadnico zapustite s \u0161irokim nasmehom. \u0160e ve\u010d. Metaanaliza ve\u010d kot tridesetih \u0161tudij ka\u017ee, da lahko trening mo\u010di pomaga tudi v boju proti <strong>tesnobi in depresiji.<\/strong> Vendar pa podobnih koristi ne prina\u0161a le trening mo\u010di. <strong>Hitra hoja, tek<\/strong> ali katera koli druga vzdr\u017eljivostna aktivnost, ki vas osre\u010duje, lahko prav tako dela \u010dude\u017ee. <span style=\"color: #ff6600\">[21-22]<\/span><\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg\" alt=\"Bolj\u0161e razpolo\u017eenje zahvaljujo\u010d treningu mo\u010di\" class=\"wp-image-339226\" width=\"843\" height=\"562\" title=\"Bolj\u0161e razpolo\u017eenje zahvaljujo\u010d treningu mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-kvalitnejsi-spanek\"><span class=\"ez-toc-section\" id=\"10_Boljsa_kakovost_spanca\"><\/span>10. Bolj\u0161a kakovost spanca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dame, se vam kdaj zgodi, da va\u0161 partner \u017ee spi, vi pa <strong>\u0161e ure gledate v strop in pre\u0161tevate ovce? <\/strong>Kdo ne bi bil jezen, kajne? In \u0161e huje je, \u010de se pono\u010di kar naprej zbujate. Zjutraj se verjetno po\u010dutite, kot da vas je <strong>povozil vlak. <\/strong>Tudi pri tem vam lahko pomaga trening mo\u010di. <strong>Zanesljivo utrdi telo<\/strong> in seveda posledi\u010dno <strong>\u010dutite ve\u010djo potrebo<\/strong> po <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>po\u010ditku<\/strong><\/a><strong>. <\/strong>Ni\u017eje ravni stresa vam lahko pomagajo tudi pri tem, da <strong>la\u017eje zaspite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar \u0161port in uspe\u0161nost delujeta v tak\u0161ni simbiozi, da <strong>vplivata drug na drugega.<\/strong> Telesna vadba pozitivno vpliva na <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spanec<\/strong><\/a> in na va\u0161o \u0161portno uspe\u0161nost. \u010ce boste spo\u010diti, boste lahko <strong>dvigovali te\u017eje ute\u017ei in bili hkrati tudi hitrej\u0161i.<\/strong> In \u010de \u017eelite izgubiti nekaj kilogramov, boste cenili dejstvo, da lahko trening mo\u010di in kakovosten spanec zmanj\u0161ata \u017eeljo po sladkem in na splo\u0161no izbolj\u0161ata rezultate huj\u0161anja. Torej, koristi na vseh straneh. <span style=\"color: #ff6600\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite ve\u010d nasvetov, kako enostavno zaspati in se zbuditi kot prerojeni, ne zamudite na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako hitro zaspati?<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\"><strong> Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/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=\"wp-block-heading\" id=\"11-zlepseni-kognitivnich-dovednosti\"><span class=\"ez-toc-section\" id=\"11_Izboljsane_kognitivne_sposobnosti\"><\/span>11. Izbolj\u0161ane kognitivne sposobnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ali presko\u010dite trening, ker vas \u010daka pomemben izpit ali imate v slu\u017ebi predstavitev in se morate<strong> \u010dim bolje pripraviti?<\/strong> Morda ni najbolj\u0161a ideja, da bi ves dan samo posedali. Glava, polna misli, verjetno tako ali tako ne bo zmogla ves dan delati na 100%. Vendar, ali veste, kaj bi pomagalo, da se potem <strong>sprostite in bolje osredoto\u010dite?<\/strong> Da, prav ste uganili, gre za trening mo\u010di.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Z vadbo z ute\u017emi bodo va\u0161i <strong>mo\u017egani bolje preskrbljeni s hranili in kisikom,<\/strong> kar lahko pomembno <strong>vpliva na va\u0161e kognitivne sposobnosti.<\/strong> Pravzaprav to potrjujejo raziskave, ki ka\u017eejo, da je trening mo\u010di bistveno izbolj\u0161al <strong>pozornost, koncentracijo in celo skraj\u0161al reakcijski \u010das.<\/strong> Rezultati so bili opa\u017eeni tudi po 2\u20133 tednih treninga. Zato nikoli ni prepozno za za\u010detek. Druga prednost, ki jo boste cenili, zlasti v delovnih obdobjih, je sposobnost treninga mo\u010di za <strong>pove\u010danje produktivnosti.<\/strong> Tako vam lahko redni treningi pomagajo pri u\u010dinkovitej\u0161em delu in na koncu boste prihranili nekaj dragocenih minut za druge pomembne aktivnosti. <span style=\"color: #ff6600\">[25-26]<\/span><\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg\" alt=\"S treningom mo\u010d do bolj\u0161e osredoto\u010denosti in koncentracije\" class=\"wp-image-339241\" width=\"843\" height=\"562\" title=\"S treningom mo\u010d do bolj\u0161e osredoto\u010denosti in koncentracije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"12-vyssi-sebevedomi\"><span class=\"ez-toc-section\" id=\"12_Vecja_samozavest\"><\/span>12. Ve\u010dja samozavest<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Manj ma\u0161\u010dobe, mo\u010dnej\u0161e telo in mi\u0161ice, o katerih niste upali niti sanjati.<\/span><\/strong><span lang=\"SL\"> Vse skupaj gre z roko v roki z bolj samozavestno samopodobo. Po\u010dakajte, da se spet oble\u010dete tiste obleke, ki ste jih nosili pred nekaj leti. <strong>Zmanj\u0161anje stresa, bolj\u0161e razpolo\u017eenje in ve\u010dja produktivnost<\/strong> bodo potem \u0161e bolj prispevali k va\u0161emu splo\u0161nemu zadovoljstvu. Tako se boste la\u017eje soo\u010dili z zahtevnimi nalogami. Te pozitivne spremembe ne boste videli samo vi. Le vpra\u0161anje \u010dasa je, kdaj jih bodo za\u010deli opa\u017eati tudi ljudje okoli vas. Tako boste potem \u0161e bolj prepri\u010dani, da ste na pravi poti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d nasvetov o sre\u010dnem \u017eivljenju si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-nacinov-kako-postati-srecnejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 na\u010dinov, kako postati sre\u010dnej\u0161i.<\/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=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><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><span lang=\"SL\">Iz na\u0161ega seznama je razvidno, da vam lahko trening mo\u010di <strong>dobesedne obrne \u017eivljenje na glavo<\/strong>, seveda na dober na\u010din. Nekatere koristi boste videli iz prve roke. <strong>Va\u0161a telesna ma\u0161\u010doba se bo zmanj\u0161ala, va\u0161a splo\u0161na postava pa bo \u010dvrstej\u0161a.<\/strong> Morda si celo kon\u010dno oble\u010dete svoje najljub\u0161e kavbojke, ki \u017ee leta nabirajo prah v va\u0161i garderobi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010cvrsta postava bo <strong>izbolj\u0161ala va\u0161o dr\u017eo,<\/strong> zato je povsem mogo\u010de, da se boste <strong>znebili tudi neprijetnih bole\u010din v hrbtu.<\/strong> Va\u0161e zdravje se bo izbolj\u0161alo tudi na drugih podro\u010djih. <strong>Da ne omenjam va\u0161e psihe. Poleg bolj\u0161ega po\u010dutja boste ob\u010dutili tudi manj stresa,<\/strong> <strong>celo bolje boste spali.<\/strong> \u010ce\u0161nja na vrhu torte pa je tudi <strong>poln kro\u017enik hrane,<\/strong> v kateri lahko u\u017eivate, ne da bi se zredili. Za to se lahko zahvalite svoji pospe\u0161eni presnovi po vadbi. Preprosto povedano, ko za\u010dnete s treningom mo\u010di, vas bodo koristi prepri\u010dale, da je bila to prava odlo\u010ditev.<\/span><\/p>\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/protein-for-women\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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>Trening mo\u010di zagotovo ni samo za mo\u0161ke. To je odli\u010den na\u010din za \u017eenske, da dobijo napeto postavo, okroglo zadnjico in seksi obline. Oglejmo si \u0161e druge prednosti vadbe z ute\u017emi.<\/p>\n","protected":false},"author":100,"featured_media":339294,"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":[119],"tags":[6375,7263,6459,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-348770","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hujsanje","9":"tag-trening-za-moc","10":"tag-vadba-sl","11":"tag-zdrav-zivljenjski-slog","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>Trening mo\u010di za \u017eenske? Da! 12 razlogov za dvigovanje ute\u017ei - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj bi \u017eenske morale telovaditi? To jim bo pomagalo pri huj\u0161anju in oblikovanju telesa, hkrati pa bodo bolj zdrave, samozavestne in sre\u010dnej\u0161e.\" \/>\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\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening mo\u010di za \u017eenske? Da! 12 razlogov za dvigovanje ute\u017ei - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Zakaj bi \u017eenske morale telovaditi? 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