{"id":382607,"date":"2022-07-11T16:28:06","date_gmt":"2022-07-11T14:28:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382607"},"modified":"2022-07-11T16:29:17","modified_gmt":"2022-07-11T14:29:17","slug":"kaj-je-obtezilni-jopic-in-kako-izbrati-pravega","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/","title":{"rendered":"Kaj je obte\u017eilni jopi\u010d in kako izbrati pravega?"},"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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#Spoznajte_obtezilni_jopic\" title=\"Spoznajte obte\u017eilni jopi\u010d\">Spoznajte obte\u017eilni jopi\u010d<\/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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#Zakaj_se_uporablja_obtezilni_jopic\" title=\"Zakaj se uporablja obte\u017eilni jopi\u010d?\">Zakaj se uporablja obte\u017eilni jopi\u010d?<\/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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#Kako_izbrati_obtezilni_jopic_in_kako_tezak_naj_bo\" title=\"Kako izbrati obte\u017eilni jopi\u010d in kako te\u017eak naj bo?\">Kako izbrati obte\u017eilni jopi\u010d in kako te\u017eak naj bo?<\/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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#TOP_5_prednosti_vadbe_z_obtezilnim_jopicem\" title=\"TOP 5 prednosti vadbe z obte\u017eilnim jopi\u010dem\">TOP 5 prednosti vadbe z obte\u017eilnim jopi\u010dem<\/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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#Kako_uporabljati_obtezilni_jopic\" title=\"Kako uporabljati obte\u017eilni jopi\u010d\">Kako uporabljati obte\u017eilni jopi\u010d<\/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\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste \u017ee sli\u0161ali za obte\u017eilni jopi\u010d? \u010ce se \u017ee nekaj \u010dasa ukvarjate s fitnesom, verjetno vsaj veste, da obstaja. Preostali si morda \u017ee iz naslova postavljate vpra\u0161anje, kaj je torej ta obte\u017eilni (tudi obte\u017eeni) jopi\u010d in zakaj bi vas sploh moral zanimati? Odgovore na to vpra\u0161anje bomo poiskali skupaj. Poleg preprostega opisa si bomo ogledali tudi, kako se tak\u0161en obte\u017eilni jopi\u010d uporablja, zakaj ljudje trenirajo z njim in kak\u0161ne koristi dejansko prina\u0161a.<\/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=\"Spoznajte_obtezilni_jopic\"><\/span>Spoznajte obte\u017eilni jopi\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprej je treba povedati, da gre za fitnes pripomo\u010dek, ki je videti kot takti\u010dni jopi\u010d za specialne enote. Vendar za razliko od njih ni neprebojen in nima \u017eepov za granate, no\u017ee, strelivo ali drug bojni arzenal. Namesto tega ima <strong>\u017eepe oz. notranjost, napolnjeno z ne\u010dim, kar pove\u010duje njegovo te\u017eo<\/strong>. Zato ima v imenu pridevnik &#8220;obte\u017eilni&#8221;. V resnici je to lahko na primer <strong>pesek, jeklene plo\u0161\u010de ali \u017eelezni peleti.<\/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\/06\/image00007-2-1124x750.jpeg\" alt=\"Kaj je obte\u017eilni jopi\u010d in kako izbrati pravega?\" class=\"wp-image-380321\" width=\"843\" height=\"563\" title=\"Kaj je obte\u017eilni jopi\u010d in kako izbrati pravega?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Sama te\u017ea je razli\u010dna in obi\u010dajno lahko najdete jopi\u010de, ki tehtajo <strong><a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" class=\"ek-link\">10<\/a><\/strong>, <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" class=\"ek-link\"><strong>15<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-20-kg-gymbeam.html\" class=\"ek-link\"><strong>20<\/strong><\/a> kg. Proizvajalci sicer mislijo tudi na \u017eenske ali za\u010detnike, ki lahko izberejo telovnik s te\u017eo <strong><a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-3-kg-gymbeam.html\">3<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" class=\"ek-link\">7<\/a><\/strong> kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V nekaterih primerih je mogo\u010de prilagoditi te\u017eavnost te\u017ee jopi\u010da. Na voljo so tudi jopi\u010di s snemljivimi ute\u017emi, kot so \u017ee omenjeni modeli, ki tehtajo 10 kg in ve\u010d. Brez te\u017eav lahko izberete tistega, ki ustreza va\u0161emu trenutnemu fizi\u010dnemu stanju. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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=\"Zakaj_se_uporablja_obtezilni_jopic\"><\/span>Zakaj se uporablja obte\u017eilni jopi\u010d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj je verjetno \u017ee jasno, da so obte\u017eilni jopi\u010di idealno orodje za tiste, ki <strong>i\u0161\u010dejo na\u010dine za pove\u010danje intenzivnosti in te\u017eavnosti vadbe<\/strong>. Va\u0161a obi\u010dajna vadbena rutina lahko dobi nov zagon in postane u\u010dinkovitej\u0161a. Jopi\u010di se <strong>odli\u010dno obnesejo pri vajah z lastno te\u017eo<\/strong>, saj vam kot nosilcu dodajo ve\u010djo te\u017eo, ne da bi morali med vadbo v rokah dr\u017eati diske ali ute\u017ei. Nastalo obremenitev tako nosi celotno telo.<\/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\/06\/IMG_8356-1124x749.jpg\" alt=\"Zakaj se uporablja obte\u017eilni jopi\u010d?\" class=\"wp-image-380336\" width=\"843\" height=\"562\" title=\"Obte\u017eilni jopi\u010d za tek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Poleg vadbe z lastno te\u017eo lahko obte\u017eene telovnike cenite tudi med dejavnostmi, kot so <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\">tek<\/a>, hoja ali fitnes sprehodi<\/strong>. \u010ce ste \u0161e bolj pustolovski, jih lahko vzamete na pohod. Nekateri \u0161portniki obte\u017eilne jopi\u010de uporabljajo tudi za dolo\u010den \u0161port, kot so <strong>ko\u0161arka, nogomet ali celo tenis<\/strong>. Delujejo lahko tudi kot cenovno ugodno orodje, ki vam pomaga porabiti ve\u010d energije med aktivnostjo in <strong>spodbuja izgubo telesne te\u017ee<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/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=\"Kako_izbrati_obtezilni_jopic_in_kako_tezak_naj_bo\"><\/span>Kako izbrati obte\u017eilni jopi\u010d in kako te\u017eak naj bo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na trgu so na voljo razli\u010dne vrste in modeli, ki se razlikujejo predvsem po te\u017ei. Vendar pa obstajajo tudi drugi parametri, ki jih lahko upo\u0161tevate pred nakupom obte\u017eilnega jopi\u010da. To so predvsem <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<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=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png\" alt=\"Kako izbrati obte\u017eilni jopi\u010d in kako te\u017eak naj bo?\" class=\"wp-image-380351\" title=\"Kako izbrati obte\u017eilni jopi\u010d in kako te\u017eak naj bo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-324x400.png 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40.png 1104w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>Vir te\u017ee<\/strong> &#8211; na voljo so jopi\u010di s fiksno te\u017eo ali modeli, katerih obremenitev je mogo\u010de prilagoditi s snemljivimi ute\u017emi.<\/li><li><strong>Udobje<\/strong> &#8211; pri izbiri upo\u0161tevajte, ali ima telovnik ramenske blazinice, ki zagotavljajo udobno no\u0161enje brez neprijetnega ob\u010dutka med dolgimi treningi.<\/li><li><strong>Material<\/strong> &#8211; idealno je izbrati obte\u017eilni jopi\u010d iz zra\u010dnega materiala, ki dobro odvaja vlago ali ima prezra\u010devanje.<\/li><li><strong>Upo\u0161tevajte te\u017eo jopi\u010da<\/strong> &#8211; \u010de boste jopi\u010d uporabljali za tek, boste verjetno potrebovali manj\u0161o te\u017eo in obratno. \u010ce \u017eelite osve\u017eiti vadbo za mo\u010d, naj izbira pade na ve\u010djo obremenitev.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\">Kako te\u017eek naj bo obte\u017eilni jopi\u010d?<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\"><span style=\"text-align: inherit;\">Poleg teh vidikov morate upo\u0161tevati tudi svojo te\u017eo. Kako te\u017eek naj bo torej idealen obte\u017eilni jopi\u010d? <strong>Praviloma naj ne bi tehtal ve\u010d kot 10% va\u0161e telesne te\u017ee<\/strong>. Ve\u010dina raziskav na tem podro\u010dju govori o za\u010detni te\u017ei jopi\u010da od 4 do 10 % telesne te\u017ee osebe. Ta razpon je \u0161e posebej primeren za vzdr\u017eljivostne \u0161porte. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Vendar je izbira obremenitve bolj <strong>odvisna od sposobnosti posameznika<\/strong>. \u010ce je va\u0161a telesna pripravljenost na dobri ravni in \u017eelite telovnik uporabljati za trening z lastno te\u017eo, ki jo \u017ee dobro obvladate, lahko brez te\u017eav izberete te\u017eji jopi\u010d z obremenitvijo 20-25 % va\u0161e te\u017ee. <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<p>Po drugi strani pa je bolje, da za\u010dnete z manj\u0161o te\u017eo, \u010de \u0161e nikoli niste uporabljali obte\u017eilnega jopi\u010da. Poskusite na primer s 5 % svoje te\u017ee, s\u010dasoma pa lahko preidete na te\u017eji model. Upo\u0161tevajte, da te\u017eji jopi\u010d ne pomeni samodejno bolj\u0161ega. Prevelika obremenitev vas lahko hitro iz\u010drpa, poleg tega pa preobremenitev pove\u010da tveganje za po\u0161kodbe. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"TOP_5_prednosti_vadbe_z_obtezilnim_jopicem\"><\/span>TOP 5 prednosti vadbe z obte\u017eilnim jopi\u010dem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgoraj je opisano, zakaj bi vas moral zanimati obte\u017eilni jopi\u010d, zdaj pa si oglejmo pet glavnih prednosti vadbe z njim.<\/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\">1. Pokuri ve\u010d kalorij in spodbuja izgubo telesne te\u017ee<\/h3>\n\n\n\n<p>Glede na dodatno te\u017eo ni presenetljivo, da obte\u017eilni jopi\u010d spremeni vadbo v ve\u010dji izziv. Nekaj dodatnih kilogramov pomaga pove\u010dati intenzivnost vadbe, kar omogo\u010da <strong>u\u010dinkovitej\u0161e kurjenje kalorij in spodbuja izgubo telesne te\u017ee<\/strong>. To dejstvo je bilo tudi predmet ameri\u0161ke \u0161tudije na \u017eenskah, starih od 18 do 55 let, ki so opravile test \u0161estminutne hoje. Obte\u017eilni jopi\u010d, ki je tehtal 10-15 % njihove telesne te\u017ee, je udele\u017eenkam pomagal porabiti <strong>do 13 % ve\u010d kalorij kot hoja brez telovnika<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi manj\u0161a \u0161tudija iz leta 2020 govori v prid vadbi z obte\u017eilnim jopi\u010dem. Spremljala je 72 oseb z blago obliko debelosti, ki so tri tedne 8 ur na dan pre\u017eivele z jopi\u010dem. Glavni rezultat \u0161tudije je bila <strong>izguba telesne te\u017ee<\/strong>, ki jo je spremljala tudi ni\u017eja raven telesne ma\u0161\u010dobe. Tako je lahko uporaba obte\u017eilnega jopi\u010da eno od u\u010dinkovitih sredstev za podporo vadbi, da bi shuj\u0161ali. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pove\u010danje mo\u010di<\/h3>\n\n\n\n<p>Obte\u017eeni telovnik lahko pomaga pove\u010dati mo\u010d in posledi\u010dno pridobiti ve\u010d mi\u0161ic.&nbsp;To je podobno <strong>na\u010delu progresivne preobremenitve<\/strong> pri treningu mo\u010di. Dodatna te\u017ea, ki jo doda jopi\u010d, bo va\u0161e mi\u0161ice prisilila k te\u017ejemu delu, kar lahko pripomore k njihovi rasti in krepitvi.<\/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\">3. Izbolj\u0161anje teka\u0161ke zmogljivosti<\/h3>\n\n\n\n<p>Trening z obte\u017eenim jopi\u010dem je lahko zanimiv ne le za \u0161portnike za mo\u010d, temve\u010d tudi za teka\u010de. To trditev potrjuje manj\u0161a \u0161tudija iz leta 2015, v kateri so teka\u010di zaradi obte\u017eenega jopi\u010da izbolj\u0161ali svojo zmogljivost in vzdr\u017eljivost. Zanimivi pa so tudi rezultati druge sistemati\u010dne \u0161tudije iz leta 2019. Raziskovalci so analizirali rezultate udele\u017eencev, ki so nosili <strong>jopi\u010de, te\u017eke od 5 do 40 % njihove telesne te\u017ee.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija je pokazala, da so tisti, ki so imeli <strong>manj\u0161o obremenitev, lahko izbolj\u0161ali svojo zmogljivost na dalj\u0161ih razdaljah<\/strong>. Po drugi strani pa so bili teka\u010di s te\u017ejimi jopi\u010di povezani z bolj\u0161o zmogljivostjo na kratkih tekih. Vendar je treba dodati, da so za jasno potrditev teh rezultatov potrebne nadaljnje raziskave. <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [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\/06\/IMG_8307-1124x749.jpg\" alt=\"Obte\u017eilni jopi\u010d za izbolj\u0161anje teka\u0161ke zmogljivosti\" class=\"wp-image-380368\" width=\"843\" height=\"562\" title=\"Obte\u017eilni jopi\u010d za izbolj\u0161anje teka\u0161ke zmogljivosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Krepi kosti<\/h3>\n\n\n\n<p>Vadba, tudi z obte\u017eilnim jopi\u010dem, lahko pozitivno vpliva tudi na <strong>mo\u010d, vzdr\u017eljivost ali mineralno gostoto va\u0161ih kosti<\/strong>. To je pokazala tudi ena od raziskav iz leta 2017, ki je obravnavala \u017eenske po menopavzi, ki so \u0161est tednov trenirale z obte\u017eenim telovnikom. Ugotovljeno je bilo, da se je po raziskavi <strong>izbolj\u0161ala kostna gostota v medenici in okrepili so se iztegovalke kolena<\/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<h3 class=\"is-style-default wp-block-heading\">5. Bolj\u0161a stabilnost<\/h3>\n\n\n\n<p>Med vadbo z obte\u017eilnim jopi\u010dem lahko izbolj\u0161ate tudi svojo dr\u017eo, kar <strong>pripomore k bolj\u0161i stabilnosti in ravnote\u017eju<\/strong>. \u010ce zgornjemu delu telesa dodate te\u017eo v obliki jopi\u010da, boste stabilizacijske mi\u0161ice med treningom prisilili k ve\u010djemu delu za ohranjanje ravnote\u017eja. Pri nagibanju z bremenom v katero koli smer boste hitro prisiljeni uravnote\u017eiti te\u017eo, da ne bi padli. Na ta na\u010din lahko pripomorete k izbolj\u0161anju sposobnosti telesa za ohranjanje ravnote\u017eja. To je uporabno pri razli\u010dnih \u0161portih, pa tudi v vsakdanjem \u017eivljenju. Poleg tega to postane neprecenljivo s starostjo, ko obstaja ve\u010dja nevarnost padcev in posledi\u010dnih po\u0161kodb. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"992\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png\" alt=\"Kako uporabljati obte\u017eilni jopi\u010d\" class=\"wp-image-380383\" title=\"Kako uporabljati obte\u017eilni jopi\u010d\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44-310x400.png 310w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/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-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uporabljati_obtezilni_jopic\"><\/span>Kako uporabljati obte\u017eilni jopi\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgoraj ste se \u017ee nau\u010dili vse bistvene stvari. \u010cas je, da jih uporabite v praksi in za\u010dnete uporabljati jopi\u010d za dolo\u010dene dejavnosti. \u010ce ste negotovi, se poskusite zgledovati po teh nasvetih <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<ul class=\"wp-block-list\"><li><strong>Vadba za vzdr\u017eljivost<\/strong> &#8211; obte\u017eilni jopi\u010d je lahko idealen spremljevalec pri dejavnostih, kot sta tek ali hoja. Lahko ga vzamete s seboj na dalj\u0161i sprehod ali vo\u017enjo s kolesom.<\/li><li><strong>Vadba za mo\u010d<\/strong> &#8211; pred klasi\u010dno vadbo za mo\u010d z lastno te\u017eo si nadenite obte\u017eilni, s katerim lahko vadbo po\u017eivite in dvignete na novo raven. Odli\u010den je za vaje, kot so po\u010depi, izpadni koraki, planking, potegi ali preskakovanje kolebnice.<\/li><li><strong>Gospodinjska opravila<\/strong> &#8211; Ustvarjalnost ni omejena, in \u010de nimate \u010dasa za trening, lahko obte\u017eilni jopi\u010d nosite med gospodinjskimi opravili ali kuhanjem. Zaradi ve\u010dje obremenitve vam bo omogo\u010dil, da boste med to prilo\u017enostno dejavnostjo pokurili nekoliko ve\u010d kalorij.<\/li><li><strong>Ekipni \u0161porti<\/strong> &#8211; \u010de se ukvarjate z ekipnimi \u0161porti, kot so nogomet, tenis, rokomet ali kaj podobnega, si pred za\u010detkom treninga nadenite la\u017eji obte\u017eilni jopi\u010d. Tudi v tem primeru se z ve\u010djo obremenitvijo pove\u010da intenzivnost, zato boste lahko pokurili \u0161e ve\u010d kalorij.<\/li><li><div class=\"wp-block-columns\">\r\n<div class=\"wp-block-column\">\r\n\r\n<strong>Ogrevanje<\/strong> &#8211; obte\u017eilni jopi\u010d lahko uporabljate tudi samo za fazo ogrevanja pri treningu, kar lahko po nekaterih \u0161tudijah pove\u010da u\u010dinkovitost in izbolj\u0161a zmogljivost. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span>\r\n\r\n<\/div>\r\n<\/div><\/li><\/ul>\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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obte\u017eilni jopi\u010d je lahko u\u010dinkovito orodje za tiste, ki \u017eelijo posodobiti svojo vadbeno rutino in pove\u010dati njeno intenzivnost. Odli\u010den je za vadbo z lastno te\u017eo, pa tudi za dejavnosti, kot so tek, hoja ali pohodi. Z no\u0161enjem jopi\u010da boste lahko pokurili ve\u010d kalorij, okrepili kosti, pove\u010dali mo\u010d, izbolj\u0161ali stabilnost ali teka\u0161ko zmogljivost. Samo izberite ustrezno te\u017eo in vadba se lahko za\u010dne.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Obte\u017eilni jopi\u010d je u\u010dinkovito orodje, ki bo osve\u017eilo va\u0161 trening, pove\u010dalo intenzivnost, vam pomagalo pridobiti mi\u0161ice in shuj\u0161ati. Danes vam bomo svetovali, kako izbrati pravega za vas.<\/p>\n","protected":false},"author":120,"featured_media":380443,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,7263,6459,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-382607","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-trening-za-moc","10":"tag-vadba-sl","11":"tag-vaje-z-lastno-tezo","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>Kaj je obte\u017eilni jopi\u010d in kako izbrati pravega? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Obte\u017eilni jopi\u010d je u\u010dinkovito orodje, ki bo osve\u017eilo va\u0161 trening, pove\u010dalo intenzivnost, vam pomagalo pridobiti mi\u0161ice in shuj\u0161ati. 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