{"id":407977,"date":"2022-12-12T12:32:17","date_gmt":"2022-12-12T11:32:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407977"},"modified":"2024-06-16T20:11:56","modified_gmt":"2024-06-16T18:11:56","slug":"kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/","title":{"rendered":"Kako za\u010deti telovaditi doma in pri tem vztrajati? Preprosti nasveti, ki vam bodo pomagali pri tem"},"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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#Nasveti_za_zacetnike_za_vadbo_doma\" title=\"Nasveti za za\u010detnike za vadbo doma\">Nasveti za za\u010detnike za vadbo doma<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#1Dolocite_si_ustaljen_urnik_za_vadbo\" title=\"1.\tDolo\u010dite si ustaljen urnik za vadbo\">1.\tDolo\u010dite si ustaljen urnik za vadbo<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#2Zagotovite_si_dovolj_prostora_za_vadbo\" title=\"2.\tZagotovite si dovolj prostora za vadbo\">2.\tZagotovite si dovolj prostora za vadbo<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#3Zacnite_z_vadbo_celega_telesa\" title=\"3.\tZa\u010dnite z vadbo celega telesa\">3.\tZa\u010dnite z vadbo celega telesa<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#4Pazite_na_dolzino_vadbe\" title=\"4.\tPazite na dol\u017eino vadbe\">4.\tPazite na dol\u017eino vadbe<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#5Ne_pretiravajte_s_tezavnostjo\" title=\"5.\tNe pretiravajte s te\u017eavnostjo\">5.\tNe pretiravajte s te\u017eavnostjo<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#6Investirajte_v_nekaj_osnovnih_pripomockov_za_fitnes\" title=\"6.\tInvestirajte v nekaj osnovnih pripomo\u010dkov za fitnes\">6.\tInvestirajte v nekaj osnovnih pripomo\u010dkov za fitnes<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#7Navdih_poiscite_v_spletnih_treningih\" title=\"7.\tNavdih poi\u0161\u010dite v spletnih treningih\">7.\tNavdih poi\u0161\u010dite v spletnih treningih<\/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-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za\u010detek fitnes poti je lahko te\u017eak in pogosto poln napak. To se obi\u010dajno dogaja pri vadbi doma saj ve\u010dini&nbsp;<strong>za\u010detnikov zlahka postane nerodno in jih skrbi kaj si bodo drugi ljudje v telovadnici mislili o njih.&nbsp;<\/strong>Res pa je, da so drugi ljudje ponavadi osredoto\u010deni na to, kar po\u010dnejo, in nimajo \u010dasa, da bi ocenjevali druge. Drugo dejstvo je, da si vsak, ki dela na sebi, zaslu\u017ei priznanje. In ni pomembno, ali je nekdo na za\u010detku svoje poti ali pa se z vadbo ukvarja \u017ee ve\u010d let.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni ni\u010d narobe, \u010de iz kakr\u0161negakoli razloga ne \u017eelite v telovadnico. Lahko preprosto vadite doma in morda se boste \u010dez \u010das zna\u0161li v telovadnici. Dejstvo je, da so mnogi znani bodybuilderji za\u010deli trenirati doma. Dober primer je&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/simeon-panda-fitnes-model-in-eden-najvplivnejsih-influencerjev-na-svetu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Simeon Panda,<\/strong><\/a><strong>&nbsp;ki ga je na doma\u010de treninge pripeljal so\u0161olec, ki je za\u010del v gara\u017ei.&nbsp;<\/strong>Kot veste, je Simeon danes eden najvplivnej\u0161ih bodybuilderjev na svetu.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Nasveti_za_zacetnike_za_vadbo_doma\"><\/span>Nasveti za za\u010detnike za vadbo doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce va\u0161i prvi koraki, tako kot v primeru Simeona Pande, vodijo do doma\u010de vadbe, imamo nekaj zanimivih nasvetov, ki vam bodo <strong>pomagali<\/strong>&nbsp;<strong>za\u010deti va\u0161o fitnes pustolov\u0161\u010dino.<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1Dolocite_si_ustaljen_urnik_za_vadbo\"><\/span>1.\tDolo\u010dite si ustaljen urnik za vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/samodisciplina-kljuc-do-uspeha-v-sportu-in-zivljenju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mo\u010dna volja in samodisciplina<\/strong><\/a><strong>&nbsp;sta klju\u010d do uspeha<\/strong>&nbsp;in njuna na\u010dela bi morali upo\u0161tevati \u017ee od samega za\u010detka.&nbsp;Vendar to ne pomeni, da boste \u010dez no\u010d postali<a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-prehrana-thora-supermana-in-drugih-hollywoodskih-zvezdnikov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;Chris Hemsworth<\/a>&nbsp;ali katera druga hollywoodska zvezda, ki trenira na hardcore na\u010din. Za\u010dnite tako, da natan\u010dno dolo\u010dite dneve in ure, ko boste vadili.&nbsp;<strong>Predstavljajte si, da gre za nujen sestanek ali obisk pri zdravniku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"766\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-1124x766.jpg\" alt=\"Dolo\u010dite si ustaljen urnik za vadbo\" class=\"wp-image-356139\" style=\"width:843px;height:575px\" title=\"Dolo\u010dite si ustaljen urnik za vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-1124x766.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994.jpg 1240w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u010ce vas kdo vpra\u0161a, ali se lahko sre\u010date ob 16.00, vi pa imate ob tem \u010dasu predvideno vadbo, se <strong>boste morali opravi\u010diti in prelo\u017eiti sre\u010danje, ker je va\u0161 urnik trdno dolo\u010den.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako pravilno na\u010drtovati doma\u010do vadbo<\/h3>\n\n\n\n<p>Pri izbiri primernega \u010dasa za vadbo upo\u0161tevajte naslednja vpra\u0161anja [1]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ali vam bolj ustreza jutranja telovadba ali bi se raje potili v popoldanskih urah?<\/li>\n\n\n\n<li>Koliko \u010dasa lahko porabite za doma\u010do vadbo?<\/li>\n\n\n\n<li>Ali je treba \u010das vadbe prilagoditi potrebam drugih, na primer va\u0161ih otrok, partnerja ali drugega dru\u017einskega \u010dlana?<\/li>\n\n\n\n<li>Kako boste poskrbeli, da vas med vadbo nih\u010de ne bo motil?<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzemite planer ali dnevnik, v katerega si zapi\u0161ite to\u010dno dolo\u010dene dneve in ure, ko boste vadili. Potem se posku\u0161ajte dr\u017eati na\u010drta in ne i\u0161\u010dite izgovorov. Ni vam treba vsak dan telovaditi po eno uro niti vam ni treba kupovati drage opreme. Na primer, \u010de imate malo \u010dasa,&nbsp;<strong>na\u010drtujte intenzivno kro\u017eno vadbo s petimi kompleksnimi vajami, ki vam ne bo vzela ve\u010d kot dvajset minut.&nbsp;<\/strong>To niti ni tako veliko, glede na to, da ima vsak dan, kljub izgovorom ali zasedenosti, \u0161tiriindvajset ur. Tako lahko zagotovo najdete nekaj minut za vadbo.&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primer, v navdih vam je lahko&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28338,31256,36358,85342\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2Zagotovite_si_dovolj_prostora_za_vadbo\"><\/span>2.\tZagotovite si dovolj prostora za vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste za vadbo \u017ee dolo\u010dili \u010das in veste, da se ji ne morete izogniti, je idealno, da ji zagotovite tudi dovolj fizi\u010dnega prostora. Na va\u0161o motivacijo lahko vpliva tudi prostor, v katerem boste vadili. Dobro je&nbsp;<strong>poskrbeti za dovolj svetlobe, zaradi katere se boste po\u010dutili bolj energi\u010dni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1124x707.png\" alt=\"Zagotovite si dovolj prostora za vadbo\" class=\"wp-image-356161\" style=\"width:843px;height:530px\" title=\"Zagotovite si dovolj prostora za vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1124x707.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1536x966.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-2048x1287.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Upo\u0161tevajte tudi, <strong>da boste potrebovali dovolj prostora za izvajanje razli\u010dnih vaj.&nbsp;<\/strong>Zato <strong>ne smete vaditi v prenatrpanem prostoru, kjer obstaja nevarnost, da se boste ob kaj spotaknili.&nbsp;<\/strong>Na za\u010detku poti vam je lahko v veliko pomo\u010d tudi ogledalo, da se lahko med vadbo vidite.&nbsp;Tako je <strong>la\u017eje vzdr\u017eevati pravilno dr\u017eo in tehniko<\/strong>, kar je klju\u010dnega pomena za doseganje rezultatov. V praksi to pomeni, boste morda morali narediti le nekaj prostora v dnevni sobi. Poskusite premakniti nekaj stolov, kav\u010d, mizo itd. \u010ce pa imate v hi\u0161i prosto sobo, bo to \u0161e bolje.&nbsp;[5]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3Zacnite_z_vadbo_celega_telesa\"><\/span>3.\tZa\u010dnite z vadbo celega telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko je prostor pripravljen, si&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zastavite cilje<\/strong><\/a>.<strong>&nbsp;<\/strong>Ko imate v glavi popoln na\u010drt, je \u010das za ukrepanje. Za za\u010detnike je odli\u010den za\u010detek&nbsp;<strong>trening celega telesa, ki vklju\u010duje kompleksne vaje kot so po\u010depi ali sklece.&nbsp;<\/strong>To je u\u010dinkovit na\u010din <strong>za vadbo vseh mi\u0161i\u010dnih skupin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"731\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1124x731.png\" alt=\"Doma\u010di trening celega telesa\" class=\"wp-image-356177\" style=\"width:843px;height:548px\" title=\"Doma\u010di trening celega telesa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1124x731.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-400x260.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1536x999.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-2048x1332.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Zaradi vadbe celega telesa se boste&nbsp;<strong>nau\u010dili tudi osnovnih gibalnih vzorcev posameznih vaj,<\/strong>&nbsp;kar je pomembno za za\u010detnike.&nbsp;Ko boste osvojili pravo tehniko, vam bodo te vaje<strong> pomagale pove\u010dati mo\u010d in mi\u0161i\u010dno maso.&nbsp;<\/strong>Vadbo celega telesa lahko poskusite izvajati<strong>&nbsp;trikrat na teden,<\/strong>&nbsp;na primer ob ponedeljkih, sredah in petkih.&nbsp;Tako boste imeli dober za\u010detek in&nbsp;<strong>dovolj \u010dasa za regeneracijo<\/strong>&nbsp;med posameznimi dnevi. Vadbo vedno za\u010dnite z najte\u017ejimi vajami, ki zahtevajo najve\u010d energije.&nbsp;[4] [6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pridite v formo s temi dvanajstimi vajami z lastno telesno te\u017eo<\/a>&nbsp;vam bo pomagal pri oblikovanju vadbene rutine. Vsebuje specifi\u010dne vaje in vzor\u010dni na\u010drt vadbe. Enega od primerov boste na\u0161li v naslednji tabeli. Prilagodite ga lahko glede na svoje zmo\u017enosti in raven telesne pripravljenosti:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vaja<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo serij<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklece (\u017eenske \/ mo\u0161ki)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izpadi nazaj<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 (za vsako nogo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4Pazite_na_dolzino_vadbe\"><\/span>4.\tPazite na dol\u017eino vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010detniki se obi\u010dajno izgovarjajo na \u010das, vendar so tudi taki, ki se tega lotijo z velikim navdu\u0161enjem. Takoj po prvi vadbi so ponavadi preve\u010d motivirani, vendar njihovo telo fizi\u010dno preprosto ni v tak\u0161ni formi, da bi zmogli intenzivno enourno vadbo, kot je razvidno iz vaj na YouTube, v kateri nastopa fitnes profesionalec. V tem primeru sta mo\u017ena le dva scenarija.&nbsp;<strong>Treninga ne boste dokon\u010dali, ker ne boste mogli nadaljevati. Ali pa se boste borili,<\/strong>&nbsp;vendar naslednji dan ne boste mogli&nbsp;<strong>vstati iz postelje in bole\u010dine v mi\u0161icah vas bodo spremljale \u0161e tri dni.&nbsp;<\/strong>Scenarija sta razli\u010dna, a rezultat v obliki frustracije bo enak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je vsekakor bolje za\u010deti lahkotno,&nbsp;<strong>tudi s 15- ali 20-minutno vadbo<\/strong>&nbsp;in videli boste, kako se boste po\u010dutili. Mi\u0161ice se bodo tako la\u017eje privadile na novo vadbeno obremenitev in naslednji dan boste najverjetneje lahko spet vadili. In to je tisto, kar si \u017eelite, kajne? Navsezadnje ne gre za to, da bi bili na za\u010detku 1000-odstotni, temve\u010d za to, da&nbsp;<strong>vadbo spremenite v&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hobi<\/strong><\/a>. Samo z dolgotrajno vadbo lahko u\u010dinkovito okrepite telo in shuj\u0161ate.&nbsp;[7]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5Ne_pretiravajte_s_tezavnostjo\"><\/span>5.\tNe pretiravajte s te\u017eavnostjo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi sama vadba ne sme biti preve\u010d zahtevna. Za\u010detek <strong>je odvisen predvsem od tega, v kak\u0161nem stanju ste trenutno<\/strong>.<strong>&nbsp;<\/strong>Nekateri za\u010detniki lahko naredijo nekaj sklec v nekaj serijah, drugi pa niti ene. \u010ce je to va\u0161 primer, ne zganjajte panike in se ne smilite sami sebi. Veliko bolje bo, \u010de boste&nbsp;<strong>posamezne vaje prilagodili svoji ravni telesne pripravljenosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-1124x750.jpg\" alt=\"Lahka doma\u010da vadba\" class=\"wp-image-356208\" style=\"width:843px;height:563px\" title=\"Lahka doma\u010da vadba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Sklece lahko poskusite <strong>izvajati na kolenih<\/strong> in postopoma preidete na obi\u010dajne. Tako je mogo\u010de prilagoditi ve\u010dino osnovnih vaj. Po\u010depi niso izjema. Za\u010dnete lahko tako, <strong>da se usedete in vstanete s stola.&nbsp;<\/strong>Za za\u010detnike je lahko odli\u010den za\u010detek tudi<strong> vzpenjanje po stopnicah ali hitrej\u0161e opravljanje gospodinjskih opravil.<\/strong>&nbsp;Vsak ima na za\u010detku druga\u010den izhodi\u0161\u010dni polo\u017eaj.&nbsp;[3]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6Investirajte_v_nekaj_osnovnih_pripomockov_za_fitnes\"><\/span>6.\tInvestirajte v nekaj osnovnih pripomo\u010dkov za fitnes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omenjeno vadbo celega telesa lahko izvajate tudi z lastno te\u017eo. Kljub temu ne bo \u0161kodilo imeti <strong>nekaj kosov osnovne opreme, ki vam bo pomagala \u0161e bolje razgibati dolo\u010dene mi\u0161i\u010dne skupine.&nbsp;Veliki pomo\u010dniki so lahko,<\/strong> na primer, \u0161esterokotne ute\u017ei ali klasi\u010dni&nbsp;<a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>set ute\u017ei<\/strong><\/a>&nbsp;z nastavljivo te\u017eo. Vendar pri vadbi z opremo pazite, da ne po\u0161kodujete tal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1124x749.jpg\" alt=\"Oprema za doma\u010do vadbo\" class=\"wp-image-356222\" style=\"width:843px;height:562px\" title=\"Oprema za doma\u010do vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tla lahko za\u0161\u010ditite z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-puzzle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vadbeno podlogo<\/strong><\/a><strong>,<\/strong> iz katere lahko sestavite trdno in udobno povr\u0161ino za vsako vadbo. Nato lahko uporabite, na primer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kettlebell <\/strong><\/a> ali<strong> trakove za vadbo<\/strong>. \u010ce po vadbi ne \u017eelite imeti \u017euljev, vam bodo prav pri\u0161le <strong>rokavice za fitnes<\/strong>. Odli\u010den pripomo\u010dek so tudi <a href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-gymbeam.html\" class=\"ek-link\">elasti\u010dni trakovi za krepitev mi\u0161ic<\/a>, ki lahko delujejo kot ute\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite dobiti ve\u010d informacij, si obvezno preberite \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nepogre\u0161ljivi pripomo\u010dki za doma\u010do telovadnico.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7Navdih_poiscite_v_spletnih_treningih\"><\/span>7.\tNavdih poi\u0161\u010dite v spletnih treningih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Profesionalni trener je za za\u010detnike vedno najbolj\u0161a izbira. Nau\u010dili vas bodo prave tehnike vadbe in jo prilagodili va\u0161im potrebam. Kljub temu ima veliko za\u010detnikov &nbsp;te\u017eave neposredno stopiti v stik z nekom glede tega. \u010ce ste eden izmed njih,&nbsp;<strong>lahko navdih poi\u0161\u010dete v spletnih treningih.&nbsp;<\/strong>Dandanes jih lahko najdete na vsakem koraku, vendar se morate prepri\u010dati, da&nbsp;<strong>prihajajo iz preverjenih virov, najbolje pod vodstvom profesionalnega trenerja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izberete lahko video treninge, ki jih boste, z veliko drugimi koristnimi informacijami, na\u0161li na <a href=\"https:\/\/www.youtube.com\/@GymBeamSI\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161em YouTube kanalu<\/strong><\/a>. Idealen navdih za vadbo pa boste na\u0161li tudi v blogih, natan\u010dneje v rubriki&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-trening\/\" class=\"ek-link\"><strong>vaje in treningi<\/strong><\/a>. Posebej bi radi priporo\u010dili:<\/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\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 vaj s trakovi za celo telo.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 u\u010dinkovitih vaj za trup in zadnjico s Fit Ball \u017eogico.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pridobite trdno in izoblikovano zadnjico brez ute\u017ei. Poskusite s trakom za krepitev mi\u0161ic.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 najbolj\u0161ih nasvetov za doma\u010do kardio vadbo<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce na za\u010detku res ne \u017eelite v telovadnico, lahko telovadite doma, <strong>na vrtu ali v&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>parku za uli\u010dno vadbo<\/strong><\/a><strong>.&nbsp;<\/strong>S\u010dasoma boste pridobili samozavest, zaradi katere se boste la\u017eje odpravili v telovadnico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1124x749.jpeg\" alt=\"Park za uli\u010dno vadbo\" class=\"wp-image-356237\" style=\"width:843px;height:562px\" title=\"Park za uli\u010dno vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navsezadnje za\u010deti z doma\u010do vadbo morda ni tako te\u017eko, kot se zdi na prvi pogled. Kot je omenjeno v zgornjih nasvetih, je v\u010dasih potrebno prilagoditi le nekaj stvari v \u017eivljenju in to lahko privede do<strong> neverjetnega potovanja in velike fitnes pustolov\u0161\u010dine.&nbsp;<\/strong>Ne pozabite na majhne postopne korake, ki bodo vodili do velikih ciljev. Pomembni so potrpe\u017eljivost, doslednost in predvsem veselje do vadbe. Dr\u017eimo vam pesti!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Katere vaje najraje izvajate doma? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga brez obotavljanja delite s prijatelji.<\/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\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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 za\u010deti telovaditi doma? Na\u0161 \u010dlanek ponuja odgovore na to vpra\u0161anje in u\u010dinkovite nasvete, s katerimi boste hitro in preprosto u\u017eivali v doma\u010di vadbi.<\/p>\n","protected":false},"author":120,"featured_media":356274,"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":[6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-407977","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-vadba-sl","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako za\u010deti telovaditi doma in pri tem vztrajati? 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