{"id":417997,"date":"2023-01-27T11:05:25","date_gmt":"2023-01-27T10:05:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=417997"},"modified":"2023-01-27T11:05:29","modified_gmt":"2023-01-27T10:05:29","slug":"kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/","title":{"rendered":"Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje?"},"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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Zakaj_bi_se_sploh_ukvarjali_s_pravo_tezo\" title=\"Zakaj bi se sploh ukvarjali s pravo te\u017eo?\">Zakaj bi se sploh ukvarjali s pravo te\u017eo?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kako_dolociti_ustrezno_tezo\" title=\"Kako dolo\u010diti ustrezno te\u017eo?\">Kako dolo\u010diti ustrezno te\u017eo?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kaksno_tezo_morate_izbrati_glede_na_svoj_cilj\" title=\"Kak\u0161no te\u017eo morate izbrati glede na svoj cilj?\">Kak\u0161no te\u017eo morate izbrati glede na svoj cilj?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kaksni_so_mehanizmi_za_rast_misic\" title=\"Kak\u0161ni so mehanizmi za rast mi\u0161ic?\">Kak\u0161ni so mehanizmi za rast mi\u0161ic?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kaksno_tezo_izbrati_pri_hujsanju\" title=\"Kak\u0161no te\u017eo izbrati pri huj\u0161anju?\">Kak\u0161no te\u017eo izbrati pri huj\u0161anju?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kako_spremeniti_obremenitev_med_treningom\" title=\"Kako spremeniti obremenitev med treningom?\">Kako spremeniti obremenitev med treningom?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kako_veste_kdaj_je_treba_povecati_tezo_na_utezi\" title=\"Kako veste, kdaj je treba pove\u010dati te\u017eo na ute\u017ei?\">Kako veste, kdaj je treba pove\u010dati te\u017eo na ute\u017ei?<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Periodizacija_vadbe\" title=\"Periodizacija vadbe\">Periodizacija vadbe<\/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\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017de nekaj \u010dasa telovadite, a \u0161e vedno ne opazite rezultatov? Morda dvigujete napa\u010dno ute\u017e ali pa \u017ee predolgo trenirate brez sprememb in se va\u0161e telo ni ve\u010d odzivalo na obremenitev. <strong>Prava te\u017ea ute\u017ei<\/strong> je resni\u010dno klju\u010dnega pomena za spreminjanje igre, ko gre za krepitev mo\u010di, mi\u0161i\u010dno vzdr\u017eljivost in rast mi\u0161ic. V tem \u010dlanku boste izvedeli, kako pravilno nastaviti vadbeno obremenitev, se izogniti stagnaciji in se pribli\u017eati svojim ciljem.<\/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\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_se_sploh_ukvarjali_s_pravo_tezo\"><\/span>Zakaj bi se sploh ukvarjali s pravo te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obremenitev, ki jo izberete med vadbo, je ena od klju\u010dnih spremenljivk, ki odlo\u010dajo o uspehu ali neuspehu va\u0161ega programa vadbe. Zato je najprej in predvsem pomembno, da veste, kaj \u017eelite dose\u010di s treningom? \u0160ele z odgovorom na to na videz preprosto vpra\u0161anje lahko izberete ustrezno orodje v obliki pravilno dolo\u010dene obremenitve. <strong>\u010ce bo ta premajhna in boste trenirali z majhnim \u0161tevilom ponovitev, va\u0161e mi\u0161ice ne bodo dobile dovolj spodbude za rast ali krepitev<\/strong>. Vsekakor boste videli nekaj rezultatov, zlasti na za\u010detku. Pravilne ute\u017ei vas lahko pri &#8220;pumpanju&#8221; popeljejo veliko dlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce <strong>pretiravate z obremenitvijo in trenirate le z najve\u010djo te\u017eo, pove\u010date tveganje za po\u0161kodbe<\/strong> in preve\u010d obremenite \u017eiv\u010dni sistem, da ne omenjamo pravilne tehnike. Premagali boste velik odpor, vendar se z izvedbo le enega ponovitve po nepotrebnem prikraj\u0161ate za idealno kombinacijo vseh spremenljivk treninga za razvoj mi\u0161ic in mo\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite u\u010dinkovito pre\u017eiveti \u010das v fitnesu, morate izbrati optimalen na\u010drt vadbe s pravo obremenitvijo, ki odra\u017ea va\u0161e cilje.<\/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\">Ali morate takoj upo\u0161tevati idealno obremenitev, ko \u0161ele za\u010denjate z vadbo?<\/h3>\n\n\n\n<p>Za\u010detniki se morajo v <strong>prvih tednih vadbe osredoto\u010diti na u\u010denje pravilne tehnike osnovnih vaj<\/strong>, kot sta po\u010dep ali sklece. Za za\u010detek zadostuje lastna te\u017ea ali rahlo obremenjena ute\u017e. Ko tehniko osvojite in ste bolj samozavestni pri izvajanju vaj, lahko preidete na testiranje in izbiro primerne ute\u017ei.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"S kak\u0161no te\u017eo naj za\u010dnejo trenirati za\u010detniki?\" class=\"wp-image-415195\" width=\"843\" height=\"562\" title=\"S kak\u0161no te\u017eo naj za\u010dnejo trenirati za\u010detniki?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dolociti_ustrezno_tezo\"><\/span>Kako dolo\u010diti ustrezno te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja ve\u010d na\u010dinov ugotavljanja, koliko obremeniti <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drog<\/a> ali kako te\u017eek dumbbell izbrati. Od zlate dobe bodybuildinga je najpogostej\u0161i na\u010din dolo\u010danje <strong>1RM<\/strong> (one-repetition maximum) ali 1 ponovitev z najve\u010djo te\u017eo. <strong>To je najve\u010dja te\u017ea, ki jo lahko dvignete za eno ponovitev, pri tem pa ohranite pravilno tehniko<\/strong>. Za naslednjo ponovitev vam ne sme ostati niti mo\u010di niti energije. Na podlagi 1RM se nato dolo\u010di delovna te\u017ea, s katero boste trenirali, da boste dosegli cilje treninga. Navedena je v odstotkih 1RM (na primer 70% 1RM). <span 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<p><strong>To metodo uporablja ve\u010dina trenerjev za pripravo na\u010drta vadbe za svoje stranke in tudi za preverjanje pridobivanja mo\u010di<\/strong>. Zlasti pri naprednih \u0161portnikih se najve\u010dja mo\u010d obi\u010dajno preverja pred in po ciklu treninga.<\/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\">Kako dolo\u010diti 1RM?<\/h3>\n\n\n\n<p>S postopnim pove\u010devanjem te\u017ee in <strong>zmanj\u0161evanjem \u0161tevila ponovitev na eno lahko ugotovite, kolik\u0161en je va\u0161 najve\u010dji dvig<\/strong>. Drugi na\u010din je, da 1RM ocenite od najve\u010djega do ve\u010djega \u0161tevila ponovitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. 1RM maksimalni test<\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Na podlagi trenutnega znanja se najpogosteje priporo\u010da naslednja metodologija za ugotavljanje 1RM:&nbsp;<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>pred 1RM testom ogrejte celotno telo<\/li><li>ogrevanje s te\u017eo, ki jo lahko vzdr\u017eujete 5-10 ponovitev<\/li><li>nato kratek po\u010ditek (1 minuta)<\/li><li>dodajte 5-10 % te\u017ee za vaje za zgornji del telesa ali 10-20 % te\u017ee za vaje za spodnji del telesa in naredite 2-3 ponovitve.<\/li><li>sledita 2 minuti po\u010ditka<\/li><li>ponovno dodajte te\u017eo (% kot zgoraj) za 2-3 ponovitve&nbsp;<\/li><li>po\u010divajte pribli\u017eno 2-4 minute<\/li><li>ponovno pove\u010dajte obremenitev, kar bi vas moralo pribli\u017eati 1RM<\/li><li>\u010de to ute\u017e zmorete in imate \u0161e nekaj rezerve, po\u010divajte in nadaljujte z naslednjim poskusom, dokler ne boste zmogli dvigniti ute\u017ei z dobro tehniko<\/li><li>1RM je najpogosteje dose\u017een v 3-5 testnih nizih<span style=\"color: #ff6600\">&nbsp;[2]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>V praksi pa je postopek na splo\u0161no nekoliko preprostej\u0161i:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>najprej se ogrejte z ve\u010djim \u0161tevilom ponovitev z majhno ali srednjo te\u017eo<\/li><li>nato pove\u010dajte obremenitev in se dr\u017eite ene ponovitve<\/li><li>vnaprej na\u010drtujte, koliko serij (najve\u010d 5) \u017eelite dose\u010di 1RM, in razmislite, koliko kg boste dodali (standard je pove\u010danje za 5-20 %).&nbsp;&nbsp;<\/li><li>po vsakem uspe\u0161nem poskusu dodajte ute\u017e<\/li><li>med vsakim poskusom naredite vsaj minuto po\u010ditka<\/li><\/ul>\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=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"Kako ugotoviti svojo te\u017eo za 1RM?\" class=\"wp-image-415257\" title=\"Kako ugotoviti svojo te\u017eo za 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Ocenite z ve\u010djim \u0161tevilom ponovitev<\/h4>\n\n\n\n<p>Ta metoda je primernej\u0161a in predvsem varnej\u0161a za za\u010detnike, ki bi se lahko po\u0161kodovali pri preizku\u0161anju najve\u010dje obremenitve za eno ponovitev. Razlog za to je, da morda \u0161e ne obvladajo pravilne tehnike. \u010ce ste eden izmed njih, <strong>nastavite najve\u010djo obremenitev za deset ponovitev<\/strong>. Pazite, da teh deset ponovitev izvedete tehni\u010dno pravilno, saj mora zadnja res boleti in pe\u010di. Izvedba enajste ponovitve bi morala biti za vas nepojmljiva. Nato uporabite Epleyevo ena\u010dbo, ki se obi\u010dajno uporablja za izra\u010dun 1RM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Epleyjeva ena\u010dba:<\/h5>\n\n\n\n<p><strong>1RM = te\u017ea \u00d7 (1 + \u0161tevilo ponovitev \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primer za \u017eensko, ki lahko naredi <strong>10 ponovitev pri po\u010depu s 40 kg.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1RM = 40 (1+10\/30)<\/li><li>1RM = 40 (1+0.3)<\/li><li>1RM = 40 x 1.3<\/li><li>1RM = 53.2 kg&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreti\u010dno bi bila <strong>najve\u010dja te\u017ea te \u017eenske (1RM) pri po\u010depu 53,2 kg<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">1RM lahko ocenite tudi tako, da pogledate odstotke v spodnji tabeli in ugotovite, kolik\u0161en odstotek 1RM ustreza 1-12 ponovitvam.&nbsp;<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Tabela za oceno % 1RM glede na \u0161tevilo ponovitev&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo ponovitev<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Odstotek od 1RM<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67%<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/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\"><span class=\"ez-toc-section\" id=\"Kaksno_tezo_morate_izbrati_glede_na_svoj_cilj\"><\/span>Kak\u0161no te\u017eo morate izbrati glede na svoj cilj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce trenirate na enak na\u010din, ne morete pri\u010dakovati sprememb ali novih rezultatov. Da bi se v mi\u0161icah zgodile \u017eelene spremembe, ki vodijo v njihovo rast ali razvoj mo\u010di, jih morate presenetiti z dovolj mo\u010dno spodbudo. Od tod izhaja <strong>na\u010delo progresivne preobremenitve<\/strong>, do katere pride, ko je vadbena obremenitev ve\u010dja, kot je telo navajeno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V mi\u0161icah se poleg drugih fiziolo\u0161kih reakcij pojavljajo <strong>kratkotrajne mehanske in presnovne obremenitve<\/strong>. Cilj teh procesov je bolje pripraviti telo, da bo v prihodnosti la\u017eje preneslo to obremenitev. Posledica tega bo <strong>pove\u010danje mo\u010di in mi\u0161i\u010dne mase<\/strong>.<span 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>Najbolj\u0161i odgovor na vpra\u0161anje, <strong>koliko obremeniti svojo palico za optimalno obremenitev<\/strong>, dobite, ko dolo\u010dite svoj cilj. Ali vidite svojo prihodnost v powerliftingu in se \u017eelite osredoto\u010diti predvsem na razvoj mo\u010di? Ali pa vas zanima predvsem rast mi\u0161ic ali mi\u0161i\u010dna vzdr\u017eljivost?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na izbrani cilj ne pozabite, da so poleg obremenitve zelo pomembni tudi dobro zasnovan splo\u0161ni na\u010drt treninga, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehrana<\/a> in zadosten po\u010ditek. Na va\u0161e rezultate vplivajo tudi va\u0161a genetska zasnova, hormonski odziv telesa in drugi notranji dejavniki, ki se od \u010dloveka do \u010dloveka nekoliko razlikujejo.<\/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<h3 class=\"wp-block-heading\">1. Cilj: Ve\u010dja mo\u010d<\/h3>\n\n\n\n<p>\u010ce je va\u0161 trenutni cilj 150 kg pri po\u010depih in 200 kg pri mrtvem dvigu, vam verjetno ne bo pomagalo, \u010de med treningom ne boste dvignili ve\u010d kot 80 kg. Pravzaprav je dvigovanje ute\u017ei, ki so blizu va\u0161ega maksimuma, klju\u010dno za pove\u010danje mo\u010di. \u0160tudije namre\u010d <strong>potrjujejo, da pri tak\u0161nih obremenitvah pride do ve\u010dine \u017eiv\u010dno-mi\u0161i\u010dnih prilagoditev, ki vodijo k pove\u010danju mo\u010di<\/strong>. <span style=\"color: #ff6600\">[6-7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave so tudi pokazale, da je pri treningu mo\u010di pomembnej\u0161e dvigovanje dovolj te\u017ekih ute\u017ei kot osredoto\u010danje na skupno koli\u010dino dela. To pomeni, da <strong>\u0161tevilo ponovitev in serij ni tako pomembno kot to, koliko ute\u017ei dvignete<\/strong>. Vendar to ne pomeni, da pridete v fitnes, trikrat dvignete 90% svojega 1RM in ste kon\u010dali. \u0160tevilo ponovitev in serij \u0161e vedno ostaja pomembna spremenljivka. <span style=\"color: #ff6600\">[6, 8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zato mora vadba za mo\u010d temeljiti na te\u017ekih ute\u017eeh, ki se izvajajo z majhnim \u0161tevilom ponovitev<\/strong>. Zdi se, da imajo najve\u010dji u\u010dinek obremenitve <strong>v razponu 80-95% 1RM z 2-6 ponovitvami v 4-6 serijah<\/strong> (napredni \u0161portniki izvajajo ve\u010d serij). Med posameznimi serijami se dodajajo dalj\u0161i po\u010ditki, obi\u010dajno od devetdeset sekund do \u0161tirih minut. To omogo\u010da obnovo virov energije v obliki ATP. Ta vrsta treninga je zna\u010dilna predvsem za dvigovalce ute\u017ei, katerih domena so vaje z ve\u010d sklepi, kot so po\u010depi, mrtvi dvigi ali potisk na klopi.<span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Kak\u0161no te\u017eo dvigniti za razvoj mo\u010di?\" class=\"wp-image-415272\" width=\"843\" height=\"563\" title=\"Kak\u0161no te\u017eo dvigniti za razvoj mo\u010di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Cilj: Rast mi\u0161ic (hipertrofija)<\/h3>\n\n\n\n<p>\u010ce \u017ee nekaj \u010dasa trenirate, vendar se vam zdi, da ne dosegate ni\u010desar, je morda \u010das, da premislite o svojem na\u010drtu treninga. Rast mi\u0161ic ni povezana le z zadostno koli\u010dino <a href=\"https:\/\/gymbeam.si\/proteini?gclid=CjwKCAiA5sieBhBnEiwAR9oh2iYkcdx4W9F2GYPl--UH5RbGs_PBdb_Dme1KZn5ars49GOgS-9AHJRoCdHcQAvD_BwE\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a>. Morda gre za neustrezno izbiro obremenitve. Veliko ljudi trenira na enak na\u010din ves \u010das. <strong>Dolo\u010dili so si udobno te\u017eo in se niti ne zavedajo, da jim trening ne prina\u0161a enakih rezultatov kot na za\u010detku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trikrat tedensko obiskovanje fitnesa ni dovolj, da bi spodbudili rast mi\u0161ic. Odvisno je tudi od tega, kako in koliko dvigujete. Da bi dosegli mi\u0161i\u010dno hipertrofijo, mora priti do prilagoditev treninga, tako kot pri razvoju mo\u010di. Glede na \u0161tudije se te pojavijo predvsem v srednjem obmo\u010dju obremenitev in ponovitev. Natan\u010dneje, <strong>obi\u010dajno se priporo\u010dajo obremenitve v razponu 60-80 % 1RM z 8-12 ponovitvami, ki se trenirajo v 4-6 serijah<\/strong> (napredni \u0161portniki obi\u010dajno trenirajo ve\u010d serij). Odmori med serijami obi\u010dajno trajajo 1-3 minute. <span 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<h4 class=\"wp-block-heading\">Ali se je treba za vsako ceno dr\u017eati teh hipertrofi\u010dnih \u0161tevilk?&nbsp;<\/h4>\n\n\n\n<p>\u017de od zlatih \u010dasov bodybuildinga vam bo vsak obiskovalec fitnesa povedal, da je najbolje narediti 8-12 ponovitev, sicer ne boste rasli. Vendar to ni res. Po podatkih \u0161tudije, ki jo je vodil vodilni svetovni raziskovalec hipertrofije Brad Schoenfeld, celo <strong>trening z manj\u0161imi obremenitvami (&lt; 50 % 1RM) v razponu 6-30 ponovitev vodi k rasti mi\u0161ic. Vendar je bil ta u\u010dinek opa\u017een predvsem pri netreniranih posameznikih<\/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-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<p>Hkrati je priporo\u010dljivo, da je va\u0161 trening v zvezi s tem nekoliko spremenljiv. Izkazalo se je, da razli\u010dni razponi ponovitev spro\u017eijo razli\u010dne signalne poti, ki vodijo do <strong>hipertrofije<\/strong>. Zato je z<strong> izmenjevanjem \u0161tevila ponovitev v tem pogledu koristno<\/strong>, kar vam lahko pomaga, da se izognete stagnaciji. Ne boste se zana\u0161ali le na eno signalno pot, ki morda po dolo\u010denem \u010dasu ne bo ve\u010d delovala tako dobro. <strong>Klju\u010dno je, da se vedno pribli\u017eate odpovedi mi\u0161ic<\/strong>. Zadnja ponovitev mora biti \u017ee na robu, naslednja pa nemogo\u010da. Ta pristop ima glede na raziskave podoben u\u010dinek kot klasi\u010dni pristop.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tem, kako sestaviti na\u010drt prehrane in vadbe za najve\u010djo rast mi\u0161ic, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako vaditi, da boste kon\u010dno pridobili mi\u0161ice<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"Kaj je pomembno za rast mi\u0161ic?\" class=\"wp-image-415380\" width=\"843\" height=\"562\" title=\"Kaj je pomembno za rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj je zares pomembno pri treningu za rast mi\u0161ic?&nbsp;<\/h4>\n\n\n\n<p>Za razliko od pove\u010danja mo\u010di ima pri tem <strong>veliko ve\u010djo vlogo skupni obseg dela<\/strong> (obremenitev x \u0161tevilo ponovitev x \u0161tevilo serij). Njegova zadostna raven je namre\u010d bistvena za razvoj presnovnega stresa, ki je eden klju\u010dnih dejavnikov za aktivacijo <strong>anaboli\u010dnih procesov<\/strong> (procesov, ki vodijo k obnovi in rasti mi\u0161ic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To dokazuje na primer \u0161tudija, v kateri so bili udele\u017eenci razdeljeni v tri skupine z razli\u010dnimi obremenitvami, \u0161tevilom ponovitev in serijami. <strong>Vendar je bil skupni obseg dela enak<\/strong>. Zanimivo je, da so imele vse tri skupine po desetih tednih vadbe primerljive rezultate glede hipertrofije. Vendar pa je imelo majhno \u0161tevilo ponovitev z ve\u010djo te\u017eo (4 ponovitve z 90% 1RM, 7 serij) najve\u010dji u\u010dinek na pove\u010danje mo\u010di.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Avtorji \u0161tudije v zaklju\u010dku priporo\u010dajo, da ljudje, ki \u017eelijo pridobiti mi\u0161ice in hkrati pove\u010dati mo\u010d, trenirajo pribli\u017eno <strong>8 ponovitev z 80% 1RM in 4 serije<\/strong>. <span 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>Ve\u010d o tem, kako trenirati s ciljem rasti mi\u0161ic, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ponovitev morate narediti, da boste shuj\u0161ali ali pridobili mi\u0161ice<\/a><\/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\">3. Cilj: Razvoj mi\u0161i\u010dne vzdr\u017eljivosti<\/h3>\n\n\n\n<p>Mi\u0161i\u010dno vzdr\u017eljivost lahko opredelimo kot <strong>sposobnost mi\u0161ice, da ve\u010dkrat premaguje ali zavira nemaksimalni odpor, ne da bi se zmanj\u0161ala u\u010dinkovitost gibanja<\/strong>. Uporabljate jo pri plavanju, kolesarjenju ali na poti domov iz trgovine, ko v vsaki roki nosite te\u017eko torbo. Tako pomembna je v vsakdanjem \u017eivljenju, \u0161e bolj pa za \u0161portnike, ki morajo dalj \u010dasa ohranjati konstantno zmogljivost. To na primer velja za <strong>teka\u010de, kolesarje, plavalce, igralce tenisa, nogometa, ko\u0161arke<\/strong> in drugih ekipnih \u0161portov. Nasprotno pa je za dvigovalce ute\u017ei ali powerlifterje, katerih dejanska izvedba dvigovanja ute\u017ei traja le nekaj sekund, minimalno pomembna. <span style=\"color: #ff6600\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razvijanje sposobnosti mi\u0161ic za porabo kisika<\/strong> je klju\u010dnega pomena za izbolj\u0161anje mi\u0161i\u010dne vzdr\u017eljivosti. To se dose\u017ee predvsem s pove\u010danjem gostote krvnih \u017eil in \u0161tevila mitohondrijev (celi\u010dnih elektrarn) v mi\u0161icah. Do teh prilagoditev pride predvsem z vadbo z manj\u0161imi ute\u017emi in ve\u010djim \u0161tevilom ponovitev. <strong>Obi\u010dajno se priporo\u010da obremenitev, manj\u0161a od 60 % 1RM, in izvajanje petnajstih ali ve\u010d ponovitev<\/strong>. <span 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<p>Prav tako lahko izvajate po\u010depe, sklece ali izpadne korako samo z lastno te\u017eo. Izometri\u010dne vaje, kot sta plank ali sede\u010di po\u010dep na steni, so prav tako u\u010dinkovite pri krepitvi vzdr\u017eljivosti v dolo\u010denih polo\u017eajih. <strong>Kratki po\u010ditki (&lt;1 minuta) med serijami so dovolj kot pri krepitvi mo\u010di in mi\u0161i\u010dne mase<\/strong>.<span style=\"color: #ff6600\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Priporo\u010dena obremenitev in \u0161tevilo ponovitev<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cilj treninga<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obremenitev (% od 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo ponovitev<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Razvoj mo\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u010dne mase (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mi\u0161i\u010dna vzdr\u017eljivost <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/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\"><span class=\"ez-toc-section\" id=\"Kaksni_so_mehanizmi_za_rast_misic\"><\/span>Kak\u0161ni so mehanizmi za rast mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vadbena obremenitev v mi\u0161icah spro\u017ei tri glavne procese, ki so na samem za\u010detku mi\u0161i\u010dne rasti.&nbsp;&nbsp;<\/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\">1. Mehanska napetost<\/h3>\n\n\n\n<p>Najintenzivnej\u0161a je pri dvigovanju ute\u017ei, ki so blizu na\u0161ega 1RM. Mi\u0161ice so zelo napete, da bi premagale obremenitev v obliki obremenjenega droga ali ute\u017ei. Poleg tega se pove\u010duje tudi z dol\u017eino ponovitev, ki jo imenujemo \u010das pod napetostjo (Time Under Tension &#8211; TUT). Mehanska napetost ima pomembno vlogo pri pove\u010devanju mo\u010di in rasti mi\u0161ic, saj se nanjo odzivajo <strong>mehanosenzorji, ki nato po\u0161iljajo signale za spro\u017eitev hipertrofi\u010dnih prilagoditev<\/strong>. <span style=\"color: #ff6600\">[25]<\/span><\/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\">&nbsp;2. Metaboli\u010dni stres<\/h3>\n\n\n\n<p>Pove\u010duje se s \u0161tevilom ponovitev v seriji in je verjetno glavni razlog, zakaj mi\u0161ice rastejo tudi po dvigovanju manj\u0161ih ute\u017ei. Bodybuilderji obi\u010dajno naredijo ve\u010d kot petnajst ponovitev, ko se pribli\u017eajo mi\u0161i\u010dni odpovedi. Mi\u0161ice takrat gorijo, so napumpane in izvesti \u0161e eno ponovitev bi bilo nerealno. Ta iz\u010drpanost mi\u0161ic povzro\u010da metaboli\u010dni stres. Posledica tega je <strong>kopi\u010denje laktata, vodikovih ionov in drugih metabolitov, na katere se telo odzove s spro\u017eitvijo anaboli\u010dnih dogodkov<\/strong>. <span style=\"color: #ff6600\">[25-26]<\/span><\/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\">3. Po\u0161kodba mi\u0161ic<\/h3>\n\n\n\n<p>Naporna vadba po\u0161koduje mi\u0161i\u010dne celice in povzro\u010di mikropo\u0161kodbe. Zaradi tega se po treningu pojavi dobro znana zapoznela bole\u010dina v mi\u0161icah (DOMS). <strong>Mi\u0161i\u010dno po\u0161kodbo je nato treba popraviti. To spro\u017ei anabolne procese, ki vodijo v regeneracijo, krepitev in pove\u010danje mi\u0161i\u010dnih vlaken<\/strong>. <span style=\"color: #ff6600\">[25]<\/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 mehanizmih, ki povzro\u010dajo hipertrofijo, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali je res, da bole\u010de mi\u0161ice rastejo hitreje<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"Kak\u0161no te\u017eo dvigovati pri huj\u0161anju?\" class=\"wp-image-415306\" width=\"843\" height=\"539\" title=\"Kak\u0161no te\u017eo dvigovati pri huj\u0161anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksno_tezo_izbrati_pri_hujsanju\"><\/span>Kak\u0161no te\u017eo izbrati pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali, da je najbolj\u0161i na\u010din za huj\u0161anje ali krepitev mi\u0161ic izvajanje velikega \u0161tevila ponovitev z majhno obremenitvijo. Ideja, da boste naredili na desetine ponovitev dviga bicepsa in dobili lepo mi\u0161i\u010daste in izklesane roke, je \u017eal nerealna in je bolj mit. <strong>Osnova uspe\u0161nega huj\u0161anja ostaja kalori\u010dni primanjkljaj<\/strong>, ki ga lahko dose\u017eete s prehrano in dobro zastavljenim na\u010drtom vadbe. Pri tem ne sme manjkati vadba z ute\u017emi, zlasti kot orodje za ohranjanje mi\u0161i\u010dne mase. <span style=\"color: #ff6600\">[15]<\/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 med huj\u0161anjem ohraniti najve\u010d mi\u0161ic, morate <strong>telesu nenehno dokazovati, da jih \u0161e vedno potrebujete<\/strong>. To pomeni, da jim morate dati dovolj <strong>spodbude za vzdr\u017eevanje in rast<\/strong>. Da, prav ste prebrali, tudi pri <a href=\"https:\/\/gymbeam.si\/blog\/10-stvari-ki-jih-morate-vedeti-preden-zacnete-hujsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dnem primanjkljaju<\/a> je mogo\u010de zgraditi mi\u0161ice. To najbolje dose\u017eete tako, da se dr\u017eite podobnih ute\u017ei in ponovitev kot pri hipertrofiji (60-80 % 1RM, 8-12 ponovitev).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je to spet odvisno predvsem od skupnega obsega opravljenega dela. <strong>Zato lahko deluje tudi ve\u010dje \u0161tevilo ponovitev z manj\u0161o obremenitvijo, ki je blizu mi\u0161i\u010dne odpovedi<\/strong>. Preprosto morate iz\u010drpati mi\u0161ice in tako povzro\u010diti presnovni stres in druge prilagoditve treninga, ki vodijo k rasti mi\u0161ic. Tako kot pri priporo\u010dilih za hipertrofijo bi bilo morda smiselno mi\u0161ice med huj\u0161anjem obremeniti z razli\u010dnim \u0161tevilom ponovitev.<\/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, zakaj je vadba za mo\u010d pomembna za huj\u0161anje, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dieta, kardio in vadba za mo\u010d. Kaj je najbolj\u0161e za huj\u0161anje<\/a><\/strong>?<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"Kako spremeniti obremenitev pri treningu?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_spremeniti_obremenitev_med_treningom\"><\/span>Kako spremeniti obremenitev med treningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite spremeniti vadbo ali i\u0161\u010dete nov zagon, lahko preizkusite tehniko pove\u010danja ali zmanj\u0161anja obremenitve. Za <strong>naprednej\u0161e \u0161portnike, ki potrebujejo ve\u010djo variabilnost treninga<\/strong>, da bi presegli svoje meje, bo \u0161e posebej uporabna. Poskusite lahko na primer s piramidno vadbo ali vadbo s padajo\u010dimi serijami.<\/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\">1. Piramidna tehnika<\/h3>\n\n\n\n<p>Pri piramidni tehniki postopoma zmanj\u0161ujete ali pove\u010dujete obremenitev.&nbsp;&nbsp;<\/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>Tehnika nara\u0161\u010dajo\u010de piramide<\/strong>: Z vsakim nizom pove\u010dujete te\u017eo in hkrati zmanj\u0161ujete \u0161tevilo ponovitev.<\/li><li><strong>Tehnika padajo\u010de piramide<\/strong>: Z vsako serijo zmanj\u0161ate te\u017eo in pove\u010date \u0161tevilo ponovitev. <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\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\">2. Tehnika upadajo\u010dih ponovitev<\/h3>\n\n\n\n<p>Ta metoda zdru\u017euje obe vrsti zgornjih piramidnih tehnik.<\/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>Postopoma dodajajte te\u017eo do to\u010dke, ko pri izbranem \u0161tevilu ponovitev ne boste ve\u010d zmogli ve\u010dje te\u017ee,<\/li><li>nato pa zmanj\u0161ajte obremenitev in takoj (brez po\u010ditka) izvedite \u0161e eno serijo ponovitev <span style=\"color: #ff6600\">[17]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Mi\u0161ica bo tako dobro natrenirana, kar bo spodbudilo njeno rast.<\/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\"><span class=\"ez-toc-section\" id=\"Kako_veste_kdaj_je_treba_povecati_tezo_na_utezi\"><\/span>Kako veste, kdaj je treba pove\u010dati te\u017eo na ute\u017ei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017ee nekaj tednov izvajate 80 kg mrtve dvige, so se va\u0161e mi\u0161ice verjetno \u017ee prilagodile obremenitvi in postale mo\u010dnej\u0161e. To lahko ugotovite po tem, da se vam zdi ta te\u017ea la\u017eja kot pred nekaj tedni. Va\u0161e telo se je nanjo \u017ee navadilo, zato je morda \u010das za pove\u010danje obremenitve. Le tako se lahko dr\u017eite prej omenjenega na\u010dela <strong>progresivne preobremenitve, ki je klju\u010dno za izbolj\u0161anje zmogljivosti<\/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\">Kak\u0161ne so smernice za pove\u010danje delovne obremenitve?<\/h3>\n\n\n\n<p>Postopek pove\u010danja obremenitve ima svoja pravila. \u010ce pri po\u010depu dodate 1 kg, to verjetno ne bo dovolj velika spodbuda, da bi se telo pozitivno odzvalo. \u010ce po drugi strani dodate 30 kg za enako \u0161tevilo ponovitev, se boste nekaj dni mu\u010dili in se morda celo po\u0161kodovali. <strong>Najbolj\u0161a pot je zlata sredina<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Razmislite o pravilni tehniki<\/h4>\n\n\n\n<p>Pravilno izvedbo vaje kot temelj vzemite s seboj domov. Brez njih nimate na \u010dem graditi. Preden torej na palico nalo\u017eite ve\u010d plo\u0161\u010d z ute\u017emi, razmislite, ali tehniko vaje izvajate pravilno in v najve\u010djem obsegu gibanja.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Postopno pove\u010devanje te\u017ee<\/h4>\n\n\n\n<p>Vsak teden pove\u010dajte obremenitev za nekaj odstotkov. <strong>Na splo\u0161no je priporo\u010dljivo dodajati manj kot 10%, da zmanj\u0161ate tveganje za po\u0161kodbe<\/strong>. Prav tako se ne bojte obdr\u017eati enake te\u017ee iz prej\u0161njega tedna, \u010de se ne po\u010dutite pripravljeni na ve\u010djo obremenitev. Morda se je zgodilo, da niste dobro spali ali pa se preprosto ne po\u010dutite najbolje. V tem primeru nima smisla, da bi za vsako ceno potiskali do skrajnih meja. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Poskusite metodo RPE<\/h4>\n\n\n\n<p>Tudi najbolj\u0161i program trenerja morda ne bo 100% primeren za vas in ne bo upo\u0161teval va\u0161ega trenutnega stanja duha. Vsak od nas je druga\u010den in gre skozi razli\u010dne faze. V\u010dasih se po\u010dutimo bolj utrujene, pri \u017eenskah pa ima pri tem vlogo tudi menstrualni cikel. Tudi zato se <strong>pri pove\u010devanju obremenitve in ocenjevanju napredka pogosto uporablja metoda ocenjevanja zaznane obremenitve<\/strong> (Rating of Perceived Exertion &#8211; RPE). To je lestvica od 1 do 10, pri \u010demer 1 pomeni najmanj\u0161i zaznani napor, 10 pa najve\u010d, kar lahko pri vaji dvignete. \u010ce na koncu serije menite, da bi lahko naredili \u0161e dve ponovitvi, je to RPE 8. \u010ce ne bi zmogli niti \u0161e ene ponovitve, je RPE 10. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u010drtu vadbe lahko imate tri serije po \u0161est ponovitev z RPE 8. Na ta na\u010din nastavite te\u017eo, za katero menite, da imate po kon\u010danih \u0161estih ponovitvah \u0161e dve ponovitvi. Vendar metoda RPE ni primerna za za\u010detnike. <strong>Cenijo jo predvsem napredni \u0161portniki, ki dobro poznajo svoje telo<\/strong>. Ko pove\u010dujete obremenitev, lahko nato vsak teden dodajate ponovitve z dolo\u010denim RPE ali pa opustite ponovitve in pove\u010date RPE z osem na devet, na primer.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Dodate lahko tudi ve\u010d ponovitev ali nizov<\/h4>\n\n\n\n<p>Nov zagon vadbe lahko dose\u017eete tudi z dodatnimi ponovitvami ali serijami. S tem boste <strong>pove\u010dali skupni obseg vadbe<\/strong>, kar lahko pozitivno vpliva predvsem na rast mi\u0161ic. Pogosto se uporabljajo tudi &#8220;superseti&#8221;, pri katerih, preprosto povedano, zdru\u017eite dve vaji. To je lahko na primer vadba za biceps, ki ji brez premora sledijo tricepsni pritiski. V tem primeru ne pove\u010dujete obremenitve same po sebi, ampak s tem, ko presko\u010dite odmor, <strong>pove\u010date intenzivnost vadbe<\/strong>. Posledi\u010dno bo to za va\u0161e telo nova spodbuda, na katero se bo moralo prilagoditi. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kdaj pove\u010dati te\u017eo za trening?\" class=\"wp-image-415336\" width=\"843\" height=\"563\" title=\"Kdaj pove\u010dati te\u017eo za trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Periodizacija_vadbe\"><\/span>Periodizacija vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razdelitev na\u010drta vadbe na \u010dasovna obdobja vam bo pomagala pri <strong>doseganju dolgoro\u010dnih in kratkoro\u010dnih ciljev<\/strong>. Zgledujete se lahko po profesionalnih \u0161portnikih, ki obi\u010dajno trenirajo po na\u010drtih, razdeljenih na razli\u010dno dolge cikle.<\/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\">Ti so razdeljeni na:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dolgoro\u010dne cikle<\/strong>&nbsp;(makro cikli, ki obi\u010dajno trajajo od nekaj mesecev do enega leta).<\/li><li><strong>srednjero\u010dne cikle<\/strong>&nbsp;(mezocikli, obi\u010dajno trajajo nekaj tednov).<\/li><li><strong>kratkoro\u010dne cikle<\/strong> (mikrocikli, obi\u010dajno za en teden).<\/li><li><strong>enote treninga<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri samem na\u010drtovanju nato preidete od dolgoro\u010dnih makrociklov k enoti treinga. Upo\u0161tevajte svoje cilje, trenutno obdobje in svojo osebnost. <span style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u010drtu treninga ne pozabite upo\u0161tevati <strong>potrebe po po\u010ditku<\/strong>. Ni nujno, da ves \u010das vadite 100% z mislijo, da boste le tako dosegli rezultate. Enkrat na mesec ali dva vklju\u010dite <strong>teden razbremenitve<\/strong>, v katerem zmanj\u0161ate obremenitev, \u0161tevilo ponovitev in celo \u0161tevilo serij. Tako si boste odpo\u010dili in naslednji teden boste verjetno opazili, da vam gre bolje z mo\u010djo. <span style=\"color: #ff6600\">[23] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da popolna <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracija mi\u0161ic<\/a> po obremenitvi z mo\u010djo traja pribli\u017eno <strong>24 do 72 ur<\/strong>. Zaradi \u010dasa, potrebnega za okrevanje, se zdi priporo\u010dljivo, da en del mi\u0161ice vadite pribli\u017eno dvakrat na teden.<span style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za navdih, kako pripraviti na\u010drt vadbe, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pripraviti dober na\u010drt vadbe &#8211; nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju dana\u0161njega \u010dlanka ne boste ve\u010d v zadregi, s kak\u0161no ute\u017ejo se lotiti vadbe, da boste dosegli rezultate. <strong>Najprej boste ugotovili svoj 1RM in izra\u010dunali idealno obmo\u010dje te\u017ee in \u0161tevilo ponovitev glede na va\u0161e cilje<\/strong>. \u010ce bo vse potekalo, kot je treba, boste s\u010dasoma lahko pove\u010dali te\u017eo obremenitve in se ponovno premaknili navzgor v smislu mo\u010di ali mi\u0161i\u010dne rasti. Pri tem pa ne pozabite na pravilno tehniko in zadostno regeneracijo. \u010ce boste svojo zmogljivost podprli tudi z uravnote\u017eeno prehrano, bo uspeh skoraj zagotovljen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate v svojem krogu ljudi, ki ne vedo, kako trenirati, ne pozabite z njimi deliti tega \u010dlanka. Ti prakti\u010dni nasveti jim bodo zagotovo pomagali na poti do izpolnitve njihovih ciljev.&nbsp;<\/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\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Kak\u0161no te\u017eo in \u0161tevilo ponovitev morate izbrati, \u010de \u017eelite pove\u010dati mo\u010d, mi\u0161i\u010dno vzdr\u017eljivost ali delati na rasti mi\u0161ic? V dana\u0161njem \u010dlanku boste na\u0161li vodi\u010d za dolo\u010ditev idealne vadbene te\u017ee, pojasnili pa vam bomo tudi, kako graditi mi\u0161ice. <\/p>\n","protected":false},"author":129,"featured_media":415237,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7191,7485,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-417997","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","9":"tag-trening-sl","10":"tag-trening-za-moc","11":"tag-vadba-sl","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>Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kolik\u0161no te\u017eo dvigniti in koliko ponovitev narediti za rast mi\u0161ic, mo\u010d ali izgubo te\u017ee? 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