{"id":355623,"date":"2022-06-14T16:50:26","date_gmt":"2022-06-14T14:50:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=355623"},"modified":"2022-06-14T16:51:37","modified_gmt":"2022-06-14T14:51:37","slug":"kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/","title":{"rendered":"Kako vadbo spremeniti v navado z 8 preprostimi koraki"},"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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#Kaj_tocno_je_torej_navada\" title=\"Kaj to\u010dno je torej navada?\">Kaj to\u010dno je torej navada?<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#Ucinkoviti_nasveti_kako_vadbo_spremeniti_v_navado\" title=\"U\u010dinkoviti nasveti, kako vadbo spremeniti v navado\">U\u010dinkoviti nasveti, kako vadbo spremeniti v navado<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#1_Zacnite_korak_za_korakom\" title=\"1. Za\u010dnite korak za korakom\">1. Za\u010dnite korak za korakom<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#2_Postavite_si_majhne_oz_realisticne_cilje\" title=\"2. Postavite si majhne oz. realisti\u010dne cilje\">2. Postavite si majhne oz. realisti\u010dne 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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#3_Nacrtujte_vadbo_vnaprej_kot_nekaj_nujnega\" title=\"3. Na\u010drtujte vadbo vnaprej kot nekaj nujnega\">3. Na\u010drtujte vadbo vnaprej kot nekaj nujnega<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#4_Imejte_rezervni_nacrt\" title=\"4. Imejte rezervni na\u010drt\">4. Imejte rezervni na\u010drt<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#5_Izberite_doslednost_pred_intenzivnostjo\" title=\"5. Izberite doslednost pred intenzivnostjo\">5. Izberite doslednost pred intenzivnostjo<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#6_Ne_pritiskajte_prevec_nase_in_se_ne_primerjajte_z_drugimi\" title=\"6. Ne pritiskajte preve\u010d nase in se ne primerjajte z drugimi.\">6. Ne pritiskajte preve\u010d nase in se ne primerjajte z drugimi.<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#7_Ne_bojte_se_nagraditi_za_korak_naprej\" title=\"7. Ne bojte se nagraditi za korak naprej\">7. Ne bojte se nagraditi za korak naprej<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#8_Poiscite_prijatelja_za_telovadbo_ali_primerne_skupinske_vadbe\" title=\"8. Poi\u0161\u010dite prijatelja za telovadbo ali primerne skupinske vadbe\">8. Poi\u0161\u010dite prijatelja za telovadbo ali primerne skupinske vadbe<\/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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste kdaj pomislili, kaj je vsem uspe\u0161nim ljudem skupno? Ne govorimo samo o slavi in denarju. Mislimo na uspeh na vseh ravneh. Ni pomembno, ali ti ljudje gradijo svoje podjetje, pojejo, slikajo, razvijajo svojo kariero v slu\u017ebi ali dosegajo svoje \u0161portne cilje. Klju\u010d za gibanje v pravi smeri je <strong>doslednost, navade.<\/strong> Temu \u010dahko re\u010demo tudi <strong>rutina<\/strong>. Uspelo jim je zgraditi nekaj, kar jim omogo\u010da, da se redno ukvarjajo z dolo\u010deno dejavnostjo, pri kateri naravno rastejo, napredujejo in dosegajo svoje sanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doslednost bo vedno premagala intenzivnost<\/strong> in pogosto tudi talent. Prav to lastnost si bomo danes podrobneje ogledali in vam hkrati ponudili u\u010dinkovite nasvete v povezavi z njo. Ti vam bodo pomagali ustvariti <strong>navade<\/strong>, ki vam bodo utrle pot do uspeha.<\/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_tocno_je_torej_navada\"><\/span>Kaj to\u010dno je torej navada?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eden od glavnih stebrov uspeha &#8211; navada &#8211; je pravzaprav <strong>vzorec vedenja, ki ga izvajamo ve\u010dkrat in dosledno<\/strong>. \u010ce pomislite, boste najverjetneje ugotovili, da jih imate v svojem \u017eivljenju na desetine. Vendar jih izvajate \u017ee tako dolgo, da jih izvajate podzavestno ter samodejno in jim ne posve\u010date posebne pozornosti. To so lahko na primer umivanje zob, redni zajtrk, odhod v slu\u017ebo, \u0161olo ali vo\u017enja z avtomobilom. To je nekaj, kar po\u010dnete samodejno in brez razmi\u0161ljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko \u017eelite voziti avto, vam ni treba razmi\u0161ljati o tem, koliko potez morate narediti. Va\u0161i mo\u017egani se ne osredoto\u010dajo na to, da morate najti in vzeti klju\u010de, obuti \u010devlje, odpreti vrata, sesti, zagnati motor itd. Skratka, to boste storili brez razmi\u0161ljanja. To pa lahko dose\u017eete le tako, da ste to po\u010deli pogosto in redno, da je dejavnost postala avtomatizirano. <strong>Navado lahko uporabite tudi pri vadbi, u\u010denju ter drugih podro\u010djih svojega \u017eivljenja.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ucinkoviti_nasveti_kako_vadbo_spremeniti_v_navado\"><\/span>U\u010dinkoviti nasveti, kako vadbo spremeniti v navado<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite biti med tistim,i, ki jim je vadba postala navada, se zgledujte po na\u0161ih spodnjih nasvetih. Pomagali vam bodo ustvariti novo rutino, s katero ne boste zamudili niti ene vadbe. S tem bodo posledi\u010dno pri\u0161li tudi va\u0161i <strong>sanjski rezultati<\/strong>. Sami boste videli, da bo s\u010dasoma to postalo samodejno in bolj naravno. Zato ni pomembno, koliko \u010dasa boste potrebovali, da pridete do tega cilja. Kajti ravno pot je cilj. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zacnite_korak_za_korakom\"><\/span>1. Za\u010dnite korak za korakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes si ve\u010dina ljudi \u017eeli vse naenkrat, vendar s tak\u0161nim pristopom ne bi pri\u0161li dale\u010d. Pomembno je, da za\u010dnete korak za korakom. Najpomembneje je, da ne posku\u0161ate spremeniti veliko stvari naenkrat in se osredoto\u010dite na <strong>izgradnjo le ene nove navade naenkrat<\/strong>. Poskusite na primer le en dan nositi \u0161portna obla\u010dila in se po\u010dasi sprijaznite s svojo prihodnjo identiteto. Poskusite lahko tudi z zelo kratko vadbo. Naredite samo 10 sklec, po katerih lahko z veseljem \u010drtate vajo z dana\u0161njega seznama.<\/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\/04\/iStock-1225326519-1124x749.jpg\" alt=\"Za\u010dnite korak za korakom\" class=\"wp-image-353344\" width=\"843\" height=\"562\" title=\"Za\u010dnite korak za korakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Lahko pa se sprehodite okoli bloka ali hi\u0161e in je to to. <strong>Za\u010dnite po\u010dasi, vendar to po\u010dnite vsak dan in postopoma pove\u010dujte intenzivnost ali pogostost vadbe<\/strong>. \u010ce na za\u010detku potrebujete nekaj pomo\u010di, lahko poskusite s strategijo, imenovano <strong>2-minutno pravilo<\/strong>. Je zelo preprosta in se osredoto\u010da le na to, kako za\u010deti dejavnost, zato naj ne bi trajala ve\u010d kot 2 minuti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bi \u0161li danes te\u010di?&nbsp;Samo obujte superge.&nbsp;To je vse, kar morate storiti, da bo dana\u0161nja dejavnost uspe\u0161na.&nbsp;Ta kratek dvominutni za\u010detek je pogosto dovolj, da okrepi va\u0161o motivacijo in vam pomaga dokon\u010dati nalogo. <strong>Ker ste \u017ee obuli \u0161portne copate, vas ni\u010d ne ovira pri teku<\/strong>. Majhne dejavnosti, kot je zavezovanje vezalk, ustvarjajo podlago za ve\u010dje cilje. <strong>Praviloma je najte\u017eje dejansko za\u010deti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4 &#8211; 6]<\/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\">Enak pristop priporo\u010da tudi James Clear v svoji knjigi Atomic Habits (2018):<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Zelo enostavno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Enostavno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Povpre\u010dno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Te\u017eko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zelo te\u017eko<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Obujte \u0161portne copate<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prehodite 6,000 korakov<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsak dan tecite 20 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160tirikrat na teden tecite eno uro<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tecite maraton<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oblecite obla\u010dila za vadbo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Naredite 10 po\u010depov<\/td><td class=\"has-text-align-center\" data-align=\"center\">Telovadite 30 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prilagodite vadbo svojim ciljem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pridobite 10 kg mi\u0161i\u010dne mase<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vzemite kolo iz gara\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsak dan vozite kolo 20 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trikrat na teden kolesarite po eno uro<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsak drugi dan 2 uri kolesarite<\/td><td class=\"has-text-align-center\" data-align=\"center\">Udele\u017eite se dirke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob zajtrku spijte kozarec vode<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vsak dan pojejte 1 kos svojega najljub\u0161ega sadja\/zelenjave<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jejte redno &#8211; petkrat na dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prilagodite prehrano svojim ciljem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Shuj\u0161ajte 20 kg<\/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<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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg\" alt=\"Postavite majhne ali realisti\u010dne cilje\" class=\"wp-image-353375\" title=\"Postavite majhne ali realisti\u010dne cilje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\"><span class=\"ez-toc-section\" id=\"2_Postavite_si_majhne_oz_realisticne_cilje\"><\/span>2. Postavite si majhne oz. realisti\u010dne cilje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste na za\u010detku svoje poti in ste opravili komaj nekaj treningov, verjetno ni dobra ideja, da si takoj zastavite drzen cilj, kot je &#8220;\u017eelim izgubiti 10 kilogramov&#8221;. Najverjetneje vam ne bo uspelo, saj bo pri tem igralo vlogo ve\u010d dejavnikov. Morda boste ob\u010dasno izpustili kak\u0161en trening ali pa boste celo ugotovili, da za izgorevanje toliko kalorij ni potreben le teden ali mesec dni. Mimogrede, \u010de vas zanima, kaj to trdo delo vklju\u010duje, si le preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" class=\"ek-link\">Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato morajo biti va\u0161i cilji sprva <strong>dosegljivi<\/strong>. S tem je ve\u010dja verjetnost, da boste pri vadbi vztrajali in jo spremenili v navado. \u010ce je izguba 10 kilogramov dejansko va\u0161 cilj, se boste morali tega lotiti korak za korakom. Ta cilj razdelite na manj\u0161e dele &#8211; recimo da <strong>na teden \u017eelite izgubiti 0,5 kilograma<\/strong>. To se vam ne zdi ve\u010d tako veliko, kajne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je pomembno, da 0,5 kg na teden pomeni 2 kg na mesec. To pomeni, da \u010de bo vse potekalo dobro 5 mesecev, bo izguba te\u017ee sanjskih 10 kg dose\u017eena. In verjemite mi, ta \u010das bo minil kot pu\u0161\u010dica. Ne pozabite <strong>slediti svojemu napredku in spremljati svojo te\u017eo<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako dolo\u010diti realisti\u010dne cilje z metodo SMART, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/\" class=\"ek-link\">5 nasvetov, kako ostati aktiven, motiviran in ne prenehati z vadbo tudi doma<\/a><\/strong>.<\/p>\n<\/div>\n<\/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\"><span class=\"ez-toc-section\" id=\"3_Nacrtujte_vadbo_vnaprej_kot_nekaj_nujnega\"><\/span>3. Na\u010drtujte vadbo vnaprej kot nekaj nujnega<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno se strinjate, da <strong>z izpu\u0161\u010danjem terminov vadbe ne morete privzgojiti navade<\/strong>. Ena od stvari, ki ljudi odvra\u010da od redne vadbe, je \u010das, ki si ga ne znajo organizirati. Zato morate vadbo na\u010drtovati kot nujno zadevo, ki jo morate opraviti danes. <strong>Lahko jo obravnavate kot obisk pri zdravniku, ki je dolo\u010den za to\u010dno dolo\u010den dan in uro<\/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<p>\u010ce bi \u0161lo kaj narobe, bi najverjetneje odpovedali druge stvari, saj je za vas obisk pri zdravniku najpomembnej\u0161a prednostna naloga. Tako morate ravnati tudi pri na\u010drtovani vadbi. Svojo namero, da boste opravili vadbo, lahko izrazite tako, da to na primer zapi\u0161ete v dnevnik:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>V naslednjem tednu bom telovadil (dan) ob (ura) na (kraj).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tega na\u010drta se posku\u0161ajte vedno dr\u017eati.<\/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\/04\/iStock-648684978-1124x749.jpg\" alt=\"Nujno na\u010drtujte vadbo vnaprej\" class=\"wp-image-353392\" width=\"843\" height=\"562\" title=\"Nujno na\u010drtujte vadbo vnaprej\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978.jpg 1254w\" 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\"><span class=\"ez-toc-section\" id=\"4_Imejte_rezervni_nacrt\"><\/span>4. Imejte rezervni na\u010drt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih se kljub na\u010drtovanju, zlasti na za\u010detku, stvari ne izidejo tako, kot bi se morale. \u010ce ne morete priti v fitnes, imejte pripravljen <strong>plan B<\/strong>. To je lahko 10- ali 20-minutna vadba. Vsakdo bi moral biti sposoben najti tolik\u0161no koli\u010dino \u010dasa v svojem dnevu. \u0160e vedno boste imeli na voljo 23 ur in 40 do 50 minut na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko doma opravite hitro vadbo ali se na primer sprehodite okoli bloka oz. hi\u0161e. Izberite tudi katero koli drugo telesno dejavnost, po kateri ne boste imeli ob\u010dutka, da ste prekinili svojo razvijajo\u010do se navado in se vrnili na za\u010detek. Svoje namere lahko ponovno izrazite s stavkom <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>\u010ce (pride do kakr\u0161ne koli nepredvidene situacije), potem (preidem na ta preprost na\u010drt B, ki je zame \u0161e vedno sprejemljiv)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta preprost trik hitro pove\u010da mo\u017enosti, da se boste dr\u017eali svojega na\u010drta vadbe ne glede na vse, kar se zgodi. <a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" class=\"ek-link\"><strong>U\u010dinkovita<\/strong> <strong>6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice<\/strong><\/a> je lahko tudi va\u0161 rezervni na\u010drt.<\/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=\"5_Izberite_doslednost_pred_intenzivnostjo\"><\/span>5. Izberite doslednost pred intenzivnostjo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na za\u010detku svoje poti ne bodite preve\u010d strogi do sebe, postavite si razumne cilje in se ne obremenjujte z vsakodnevnim tehtanjem. Pomembneje je, da si ustvarite novo rutino, ki se je boste dr\u017eali. Sledil bo va\u0161 sanjski napredek. <strong>Bolj smiselno je redno telovaditi<\/strong>, na primer \u0161tirikrat na teden, kot pa za\u010deti nesmiselno zasledovati sanjsko telo mesec dni pred poletjem na pla\u017ei.<\/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\/04\/IMG_4371-1124x749.jpeg\" alt=\"Izberite doslednost pred intenzivnostjo\" class=\"wp-image-353407\" width=\"843\" height=\"562\" title=\"Izberite doslednost pred intenzivnostjo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-2048x1365.jpeg 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\"><span class=\"ez-toc-section\" id=\"6_Ne_pritiskajte_prevec_nase_in_se_ne_primerjajte_z_drugimi\"><\/span>6. Ne pritiskajte preve\u010d nase in se ne primerjajte z drugimi.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali poznate znano motivacijsko frazo <strong>GO HARD OR GO HOME? Pozabite nanjo<\/strong>. Zahtevni treningi, med katerimi se ves \u010das potijo obla\u010dila, niso neuporabni. Vendar spet imejte v mislih, da gre na za\u010detku za <strong>razvijanje navade<\/strong>, bole\u010dine po vsem telesu pa za to niso idealne. \u010ce boste preve\u010d pritiskali, lahko pride do po\u0161kodbe in celoten napor se bo verjetno kon\u010dal z metanjem brisa\u010de.&nbsp;<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<p>Prav tako ne pozabite, da <strong>pri vadbi ne gre za primerjanje z drugimi<\/strong>. Dru\u017ebena omre\u017eja so za to mamljiva, vendar se posku\u0161ajte osredoto\u010diti nase. Va\u0161 najljub\u0161i bodybuilder ali bikini model je verjetno pre\u017eivel\/-a leta, da je pri\u0161el\/-a do tega, kar je. Na za\u010detku pa je ta oseba bila verjetno prav tak\u0161na kot vi. Zato bodite potrpe\u017eljivi in rezultati bodo pri\u0161li postopoma.<\/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=\"7_Ne_bojte_se_nagraditi_za_korak_naprej\"><\/span>7. Ne bojte se nagraditi za korak naprej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce posku\u0161ate razviti novo navado, so nagrade odli\u010den na\u010din za ohranjanje doslednosti. To dokazuje tudi \u0161tudija iz leta 2016. Pri\u0161la je do zaklju\u010dka, da bo nagrajevanje za vsak uspeh na poti okrepilo va\u0161o \u017eeljo po vadbi.<\/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>Ali ste danes telovadili? \u010ce vam druge obveznosti to dopu\u0161\u010dajo, si nocoj privo\u0161\u010dite epizodo svoje najljub\u0161e oddaje.<\/li><li>Ali vam je uspelo iti v fitnes, kot ste na\u010drtovali? Nagradite se z dobro knjigo, vstopnicami za kino, kozarcem vina k ve\u010derji ali si kupite nekaj, kar vas bo razveselilo.<\/li><li><strong>Ali ste ves prvi mesec redno telovadili? Brez pomislekov si privo\u0161\u010dite so\u010den hamburger ali pico<\/strong>. Opravili ste odli\u010dno delo in si vsekakor zaslu\u017eite nagrado. Tak\u0161en obrok zagotovo ne bo zmotil va\u0161ih prizadevanj, \u010de si ga boste privo\u0161\u010dili le ob\u010dasno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas obi\u010dajne nagrade ne motivirajo dovolj, se po\u0161alite in sklenite nekaj stav. <strong>Na primer, stavite s partnerico, da ji boste morali dati 50 evrov za vsak izpu\u0161\u010den trening<\/strong>. To se sli\u0161i kot dobra motivacija, da ne odnehate, kajne? <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/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\/04\/Copy-of-IMG_7127-1124x749.jpeg\" alt=\"Ne bojte se nagraditi za uspeh\" class=\"wp-image-353421\" width=\"843\" height=\"562\" title=\"Ne bojte se nagraditi za uspeh\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Poiscite_prijatelja_za_telovadbo_ali_primerne_skupinske_vadbe\"><\/span>8. Poi\u0161\u010dite prijatelja za telovadbo ali primerne skupinske vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prijateljem je vedno la\u017eje. \u010ce \u017eelite razviti novo navado, se pogovorite z nekom, ki vam je blizu. Drug drugega lahko motivirata in vsi uspehi bodo imeli \u0161e bolj\u0161i okus. Druga mo\u017enost je, da \u010de je v va\u0161i bli\u017eini nekdo, ki redno telovadi, se ne bojte vpra\u0161ati, ali se mu lahko pridru\u017eite. To je velika prednost, saj vam bo izku\u0161enej\u0161i znanec vsaj pokazal, kako to storiti. Tako se boste lahko izognili pogostim napakam ali po\u0161kodbam.<\/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>\u010ce nimate nikogar v bli\u017eini, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-zacetniskih-nasvetov-za-hiter-in-trajen-napredek-v-fitnesu\/\" class=\"ek-link\">10 za\u010detni\u0161kih nasvetov za hiter in trajen napredek v fitnesu<\/a><\/strong>.<\/li><li>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najpogostejsih-napak-ki-jih-zenske-naredijo-v-fitnesu-ki-upocasnijo-napredek\/\" class=\"ek-link\">10 najpogostej\u0161ih napak, ki jih \u017eenske delajo v fitnesu<\/a><\/strong>, smo pripravili tudi poseben izbor nasvetov za \u017eenske.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg\" alt=\"Poi\u0161\u010dite prijatelja za telovadbo ali primerne skupinske vadbe\" class=\"wp-image-353435\" width=\"843\" height=\"563\" title=\"Poi\u0161\u010dite prijatelja za telovadbo ali primerne skupinske vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ena od odli\u010dnih re\u0161itev je lahko tudi <strong>skupinska vadba, kjer boste videli veliko odlo\u010dnih ljudi, kot ste vi<\/strong>. To je pogosto odli\u010dna motivacija, da ne obupate in po\u010dnete to, kar po\u010dnejo vsi okoli vas.<\/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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ustvarjanje navade, pa naj gre za vadbo ali katero koli drugo dejavnost, morda ni tako zahtevno, kot se zdi.&nbsp;Z uporabo zgornjih nasvetov si lahko olaj\u0161ate polo\u017eaj in iz dneva v dan pridete do nove rutine, ki bo prinesla \u017eelene rezultate.&nbsp;Ne pozabite, da sta pomembni <strong>doslednost in potrpe\u017eljivost<\/strong>, ki sta pogosto pomembnej\u0161i od talenta ali genetike.<\/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>Kako vzpostavite vadbene navade? Sledite le nekaj korakom, s katerimi boste kon\u010dno dosegli sanjske rezultate. Pri tem vam bodo pomagali na\u0161i u\u010dinkoviti nasveti.<\/p>\n","protected":false},"author":120,"featured_media":353474,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7485,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-355623","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","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>Kako vadbo spremeniti v navado z 8 preprostimi koraki - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vzpostavite vadbene navade? Sledite le nekaj korakom, s katerimi boste kon\u010dno dosegli sanjske rezultate. Pri tem vam bodo pomagali na\u0161i u\u010dinkoviti nasveti.\" \/>\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\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako vadbo spremeniti v navado z 8 preprostimi koraki - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako vzpostavite vadbene navade? Sledite le nekaj korakom, s katerimi boste kon\u010dno dosegli sanjske rezultate. 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