{"id":428763,"date":"2023-04-04T09:31:32","date_gmt":"2023-04-04T07:31:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428763"},"modified":"2024-03-28T14:55:18","modified_gmt":"2024-03-28T13:55:18","slug":"kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/","title":{"rendered":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?"},"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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#Kaj_je_nacrt_vadbe_in_za_kaj_je_dober\" title=\"Kaj je na\u010drt vadbe in za kaj je dober?\">Kaj je na\u010drt vadbe in za kaj je dober?<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#Kaksne_so_prednosti_nacrta_vadbe\" title=\"Kak\u0161ne so prednosti na\u010drta vadbe?\">Kak\u0161ne so prednosti na\u010drta vadbe?<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#10_korakov_za_izdelavo_kakovostnega_nacrta_vadbe\" title=\"10 korakov za izdelavo kakovostnega na\u010drta vadbe\">10 korakov za izdelavo kakovostnega na\u010drta vadbe<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#1Kaksna_so_vasa_pricakovanja_in_cilji\" title=\"1.\tKak\u0161na so va\u0161a pri\u010dakovanja in cilji?\">1.\tKak\u0161na so va\u0161a pri\u010dakovanja in cilji?<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#2Kolikokrat_na_teden_in_kako_dolgo_zelite_vaditi\" title=\"2.\tKolikokrat na teden in kako dolgo \u017eelite vaditi?\">2.\tKolikokrat na teden in kako dolgo \u017eelite vaditi?<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#3Razporedite_posamezne_treninge_na_dneve_ko_lahko_vadite\" title=\"3.\tRazporedite posamezne treninge na dneve, ko lahko vadite\">3.\tRazporedite posamezne treninge na dneve, ko lahko vadite<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#4_Izberite_ustrezne_vaje_in_jih_organizirajte\" title=\"4. Izberite ustrezne vaje in jih organizirajte\">4. Izberite ustrezne vaje in jih organizirajte<\/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-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#5Izberite_stevilo_ponovitev_nizov_in_obremenitev_glede_na_svoj_cilj\" title=\"5.\tIzberite \u0161tevilo ponovitev, nizov in obremenitev glede na svoj cilj\">5.\tIzberite \u0161tevilo ponovitev, nizov in obremenitev 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-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#5Vadbo_scasoma_prilagodite\" title=\"5.\tVadbo s\u010dasoma prilagodite\">5.\tVadbo s\u010dasoma prilagodite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#6Izboljsajte_vadbo_z_napredno_metodo_treninga\" title=\"6.\tIzbolj\u0161ajte vadbo z napredno metodo treninga\">6.\tIzbolj\u0161ajte vadbo z napredno metodo treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#7Ne_pozabite_na_zadostno_regeneracijo_in_pocitek\" title=\"7.\tNe pozabite na zadostno regeneracijo in po\u010ditek\">7.\tNe pozabite na zadostno regeneracijo in po\u010ditek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#8Podprite_svoje_rezultate_s_prehrano\" title=\"8.\tPodprite svoje rezultate s prehrano\">8.\tPodprite svoje rezultate s prehrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#9Ce_enkrat_ne_boste_sledili_nacrtu_vadbe_se_ne_bo_zgodilo_nic\" title=\"9.\t\u010ce enkrat ne boste sledili na\u010drtu vadbe, se ne bo zgodilo ni\u010d\">9.\t\u010ce enkrat ne boste sledili na\u010drtu vadbe, se ne bo zgodilo ni\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#Primer_nacrta_vadbe\" title=\"Primer na\u010drta vadbe\">Primer na\u010drta vadbe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali veste, kaj je skupno vsem uspe\u0161nim \u0161portnikom? Kakovosten na\u010drt vadbe. Zaradi tega se lahko postopoma izbolj\u0161ujejo in dosegajo svoje \u0161portne cilje. Toda vam ni treba te\u017eiti k temu, da bi postali g. Olympia ali se pripravljati na vlogo junaka novega Marvelovega filma, da bi <strong>na\u010drt vadbe pomagal dose\u010di \u017eeleno postavo<\/strong>.&nbsp;Bodybuilderji in igralci, ki se pripravljajo na vlogo, imajo zelo specifi\u010dne in pogosto zelo dolgotrajne vadbene programe, ki jih zaradi \u0161tevilnih razlogov ni treba posnemati. Na\u010drt vadbe mora ustrezati va\u0161im potrebam in \u010dasovnim zmo\u017enostim. V dana\u0161njem \u010dlanku vam bomo pokazali, <strong>kako sestaviti na\u010drt vadbe, da bo imel trdne temelje in vas bo spodbujal k napredku.<\/strong><\/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\">Predstavili bomo naslednje oblike vadbe:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vadbazacelotelo\">celo telo<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vadbazazgornjiinspodnjideltelesa\">zgornji in spodnji del telesa<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#AB-deljena vadba\">a\/b deljena vadba<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vadbaspotiskanjeminvle\u010denjem\">Potiskanje in vle\u010denje <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#pove\u010danjemo\u010di\">mo\u010d<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"# mi\u0161i\u010dnarasthipertrofija\">za mi\u0161i\u010dno rast<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"# razvojmi\u0161i\u010dnevzdr\u017eljivosti\">mi\u0161i\u010dna vzdr\u017eljivost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"# huj\u0161anje\">za huj\u0161anje<\/a><\/div>\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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_nacrt_vadbe_in_za_kaj_je_dober\"><\/span>Kaj je na\u010drt vadbe in za kaj je dober?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010drt vadbe lahko primerjamo z receptom, po katerem pripravljate svojo najljub\u0161o jed. Vsebuje dolo\u010dene sestavine (vaje), njihovo koli\u010dino (\u0161tevilo ponovitev, nizov in obremenitev), \u010das kuhanja (dol\u017eina vadbe) in tudi postopek (razli\u010dne faze vadbe), ki ga je treba upo\u0161tevati za pripravo obroka (doseganje cilja).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot pri receptu ga lahko prilagodite svojim \u017eeljam. Tako boste ustvarili prilagojen na\u010drt vadbe, ki bo <strong>slu\u017eil kot odsko\u010dna deska za rast mi\u0161ic, pove\u010danje mo\u010di, izgubo te\u017ee in druge fitnes cilje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V skladu z na\u010drtom <strong>boste natan\u010dno vedeli, katere vaje je treba izvesti na dolo\u010den dan, kak\u0161no obremenitev izbrati ter koliko ponovitev in nizov narediti<\/strong>.&nbsp;Tako bo vadba imela jasno strukturo, ki se bo s\u010dasoma nekoliko spreminjala glede na napredovanje in druge dejavnike.<\/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\/03\/iStock-679305286-1124x750.jpg\" alt=\"Kak\u0161ne so prednosti na\u010drta vadbe?\" class=\"wp-image-426037\" width=\"843\" height=\"563\" title=\"Kak\u0161ne so prednosti na\u010drta vadbe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-2048x1367.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=\"Kaksne_so_prednosti_nacrta_vadbe\"><\/span>Kak\u0161ne so prednosti na\u010drta vadbe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce v telovadnico ne hodite le na klepet z drugimi, in vam ni vseeno za rezultate, je na\u010drt vadbe morda to\u010dno to, kar i\u0161\u010dete. Kaj lahko naredi za vas?<\/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.\tSistemati\u010dno boste vadili<\/h3>\n\n\n\n<p>Z na\u010drtom ne boste kar naklju\u010dno preklapljali z ene telovadne naprave na drugo, nalagali tisto, kar se vam zdi sprejemljivo, in upali, da vam bo dalo \u017eelene rezultate. <strong>Vadba bo kon\u010dno dobila smisel<\/strong> in vas pribli\u017eala va\u0161im ciljem.<\/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\">2.\tBolj u\u010dinkovito boste pre\u017eiveli \u010das v telovadnici<\/h3>\n\n\n\n<p>Ne boste ve\u010d prihajali v telovadnico, ne da bi vedeli, kaj boste vadili ta dan in ve\u010d \u010dasa porabili za razmi\u0161ljanje kot za vadbo.&nbsp;<strong>Z na\u010drtom boste vedeli, kaj lahko pri\u010dakujete, in se takoj lotili dela.<\/strong>&nbsp;Svoj \u010das v telovadnici boste kar najbolje izkoristili, saj vas bo vsaka vaja, \u0161tevilo ponovitev in druge spremenljivke pripeljali bli\u017eje nadaljnjemu napredku.<\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg\" alt=\"Prednosti vadbe z na\u010drtom\" class=\"wp-image-426052\" title=\"Prednosti vadbe z na\u010drtom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3.\tIzvajali boste vse potrebne vaje<\/h3>\n\n\n\n<p>Ne boste vedno znova izvajali le svojih najljub\u0161ih vaj, temve\u010d boste vklju\u010dili tudi tiste, ki bi se jim sicer raje izognili. Neprijetne vaje so pogosto tiste, ki vodijo do najbolj\u0161ih rezultatov. <strong>Z natan\u010dnim na\u010drtom ne boste imeli veliko prostora za izgovore<\/strong> in razmi\u0161ljanje o tem, kaj morate ali \u010desa vam ni treba storiti. Vsakdo raje vadi tisto, v \u010demer je dober, kot da bi se osredoto\u010dil na izbolj\u0161anje svojih slabosti. Toda z na\u010drtom se temu ne morete izogniti in lahko napredujete.<\/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\">4.\tDosledni boste<\/h3>\n\n\n\n<p>Va\u0161a vadba se ne bo radikalno spreminjala iz tedna v teden in kon\u010dno boste ohranili dolo\u010deno doslednost.&nbsp;<strong>Nekaj vaj boste vestno izvajali dlje \u010dasa, kar vam bo prineslo tudi rezultate.<\/strong>&nbsp;Poleg tega boste lahko ocenili, kaj vam dolgoro\u010dno najbolj ustreza.<\/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\">5.\tZmanj\u0161ali boste tveganje za pojav pretreniranosti<\/h3>\n\n\n\n<p>Ne boste vsak dan brezglavo izvajali istih vaj. Namesto tega <strong>boste v na\u010drtu imeli dolo\u010dene dneve za vadbo nog, rok ali hrbta, da bo va\u0161e telo imelo dovolj \u010dasa za okrevanje<\/strong>.&nbsp;Tako se boste la\u017eje izognili pretreniranosti in zmanj\u0161ali tveganje za po\u0161kodbe.<\/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\">6.\tBolj boste motivirani<\/h3>\n\n\n\n<p>Z novim na\u010drtom vadbe boste dobili tudi novo motivacijo za vadbo.&nbsp;<strong>Na to boste lahko ra\u010dunali v prostem \u010dasu <\/strong>in ne bo toliko prilo\u017enosti za izgovore. Prepri\u010dani smo, da se tudi sami spra\u0161ujete, kaj bo novi program naredil z va\u0161im telesom.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_korakov_za_izdelavo_kakovostnega_nacrta_vadbe\"><\/span>10 korakov za izdelavo kakovostnega na\u010drta vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite, da bo va\u0161 na\u010drt vadbe resni\u010dno recept za uspeh, ga <strong>morate izvajati korak za korakom in razmisliti o vsaki sestavini.<\/strong>&nbsp;Z na\u0161im vodnikom je to mogo\u010de.<\/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=\"1Kaksna_so_vasa_pricakovanja_in_cilji\"><\/span>1.\tKak\u0161na so va\u0161a pri\u010dakovanja in cilji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprej si poskusite biti na jasnem, kaj pravzaprav pri\u010dakujete od vadbe.<strong>&nbsp;Je to izguba te\u017ee, pove\u010danje mo\u010di, rast mi\u0161i\u010dne mase ali morda izbolj\u0161ana mi\u0161i\u010dna vzdr\u017eljivost?<\/strong>&nbsp;Ne glede na to, kak\u0161en je va\u0161 cilj, si ga zapi\u0161ite. Od tega je odvisna izbira vaj, \u0161tevilo ponovitev in druge spremenljivke vadbe.<\/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\"><strong>Pri postavljanju cilja lahko uporabite tehniko SMART.<\/strong> <strong>Glede na SMART bi moral biti va\u0161 cilj:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Konkreten (Specific):<\/strong>&nbsp;Kaj to\u010dno \u017eelite dose\u010di? Na primer, v petih mesecih \u017eelite shuj\u0161ati 5 kg.<\/li><li><strong>Merljiv (Measurable):<\/strong>&nbsp;Kako bom meril napredek? Morda lahko enkrat na mesec obi\u0161\u010dete center InBody ali pa se stehtate doma in <a href=\"https:\/\/gymbeam.si\/kaliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opravite meritve<\/a>.<\/li><li><strong>Dosegljiv (Achievable):<\/strong>&nbsp;Ali je cilj res mogo\u010de dose\u010di? Izguba enega kilograma na mesec je vsekakor uresni\u010dljiva.<\/li><li><strong>Ustrezen (Relevant):<\/strong>&nbsp;Ali je va\u0161 cilj skladen z va\u0161im \u017eivljenjskim slogom, ob upo\u0161tevanju va\u0161e delovne obremenitve, dru\u017einskih ali drugih obveznosti ter zdravja? Vsi pogoji ne bodo nikoli idealni, vendar veste, da to lahko storite zdaj.<\/li><li><strong>\u010casovno omejen (Time-bound):<\/strong>&nbsp;V kolik\u0161nem \u010dasu \u017eelite dose\u010di cilj? V tem primeru je to pet mesecev.&nbsp;[1]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko dolo\u010date svoj cilj, upo\u0161tevajte tudi <strong>zgodovino svojih dose\u017ekov, morebitne po\u0161kodbe in izku\u0161nje z vadbo. <\/strong>\u010ce nimate posebne osnove in se \u017eelite le dobro po\u010dutiti in imeti red pri treningu, s tem ni ni\u010d narobe. Vendar pa je v tem primeru te\u017eje ustvariti poseben program in je bo bolj verjetno, da bo temeljil na ob\u010dutkih, kjer boste s poskusi in napakami ugotovili, kaj vam najbolj ustreza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se \u017eelite nau\u010diti korak za korakom postavljati cilje, preberite \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" class=\"ek-link\"><strong>Kako si zastaviti cilj in ga dejansko dose\u010di?<\/strong><\/a><strong>&nbsp;<\/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\/03\/1649178104004-1124x750.jpg\" alt=\"Kako sestaviti na\u010drt vadbe?\" class=\"wp-image-426067\" width=\"843\" height=\"563\" title=\"Kako sestaviti na\u010drt vadbe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004.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=\"2Kolikokrat_na_teden_in_kako_dolgo_zelite_vaditi\"><\/span>2.\tKolikokrat na teden in kako dolgo \u017eelite vaditi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odprite rokovnik in razmislite, koliko \u010dasa lahko realno namenite treningu? Ne pozabite vklju\u010diti poti v telovadnico in nazaj, \u010dasa za preobla\u010denje, tu\u0161iranje itd. \u010ce niste profesionalni \u0161portnik, boste te\u017eko vse podredili vadbi in spremenili celotno \u017eivljenje.<\/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\">Poskusite izra\u010dunati, <strong>koliko \u010dasa vam ostane na voljo po opravljenih vsakodnevnih obveznostih.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ali lahko telovadite 4-krat na teden po eno uro? Super.<\/li><li>Ali lahko v svojem natrpanem urniku najdete le 40 minut za vadbo 3-krat na teden? Tudi to je v redu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna stvar je, da to upo\u0161tevate in si ne zapi\u0161ete dvournih treningov, za katere ni upanja, da jih boste opravili. Nekoliko te\u017eje je, \u010de na primer delate v izmenah in je vsak teden malo druga\u010den. V tem primeru vsak teden po potrebi prilagodite \u010das vadbe. Cilj je, <strong>da jo \u010dim bolj prilagodite svojemu trenutnemu \u017eivljenjskemu slogu.<\/strong> Za vas mora biti dolgoro\u010dno vzdr\u017ena, sicer se je ne boste mogli dolgo dr\u017eati.<\/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=\"4473,62233,73135,81622,86089,96673\" ><\/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\"><span class=\"ez-toc-section\" id=\"3Razporedite_posamezne_treninge_na_dneve_ko_lahko_vadite\"><\/span>3.\tRazporedite posamezne treninge na dneve, ko lahko vadite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko ste na\u0161li \u010dasovne intervale za vadbo ob dolo\u010denih dnevih, je \u010das, da dolo\u010dite<strong>, kaj in kdaj boste trenirali.<\/strong>&nbsp;To je odvisno predvsem od tega, kolikokrat na teden lahko obi\u0161\u010dete telovadnico. Ko razporejate vadbo \u010dez ves teden, mislite tudi na to, da morate dati mi\u0161icam dovolj \u010dasa, da si po vadbi opomorejo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do popolne regeneracije mi\u0161ic pride v povpre\u010dju v 24-72 urah.<\/strong>&nbsp;Pazite, da ne boste imeli vadbe za noge v nedeljo in nato v ponedeljek. Ne pozabite, <strong>da bi morala biti najte\u017eja vadba po najdalj\u0161em po\u010ditku<\/strong>. Najte\u017eja vadba bi morala biti obi\u010dajno v ponedeljek po bolj umirjenem vikendu.&nbsp;[2-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d na\u010dinov za razdelitev vadbe med tednom. Oglejmo si najpogostej\u0161e.<\/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\" id=\"full-body-workout\">1.\tVadba za celo telo<\/h3>\n\n\n\n<p><strong>\u010ce imate \u010das za vadbo le 2- do 3-krat na teden<\/strong><strong>, <\/strong>je vadba za celo telo idealna.&nbsp;<strong>Na\u010drtujte vaje za zgornjo in spodnjo polovico telesa.<\/strong>&nbsp;Predvsem mislite na ve\u010dje mi\u0161ice, kot so hrbet, prsni ko\u0161, zadnjica in noge. Osnova bodo kompleksne (ve\u010dsklepne) vaje, kot so mrtvi dvigi, po\u010depi ali potisk na klopi, ki vklju\u010dujejo skoraj celo telo. Tak\u0161na vadba je primerna tudi za za\u010detnike, ki ne potrebujejo tako specifi\u010dnega treninga, ampak se lahko osredoto\u010dijo na osnovne vaje.<\/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=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg\" alt=\"Kako na\u010drtovati vadbo?\" class=\"wp-image-426082\" title=\"Kako na\u010drtovati vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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<h3 class=\"wp-block-heading\" id=\"upper-and-lower-body-workout\">2.\tDeljena vadba za zgornji in spodnji del telesa<\/h3>\n\n\n\n<p><strong>Pri vadbi trikrat na teden<\/strong> ali pogosteje lahko izmeni\u010dno vadite zgornji in spodnji del telesa. V primeru treh treningov na teden boste opravili <strong>dva treninga za hrbet, roke in prsni ko\u0161 ter en trening za trebu\u0161ne mi\u0161ice, zadnjico in noge<\/strong>. Takoj naslednji teden to izmenjajte. Tako boste v enem mesecu opravili enako \u0161tevilo treningov za zgornji in spodnji del telesa. <strong>\u010ce pa trenirate 4-krat na teden, to pomeni dva treninga za zgornji in dva za spodnji del telesa.<\/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\" id=\"AB-split\">3.\tAB deljena vadba<\/h3>\n\n\n\n<p>\u010ce lahko vadite pogosteje, vsaj 4-krat na teden, lahko treninge razdelite v skupini A in B.&nbsp;<strong>Tako lahko dele telesa razdelite v dve skupini.<\/strong>&nbsp;Tako boste vsak del vadili dvakrat na teden, kar velja za odli\u010dno osnovo za rast mi\u0161ic, pove\u010danje mo\u010di in splo\u0161no napredovanje. Ni se vam treba dr\u017eati le delitve na zgornji in spodnji del telesa, ampak lahko v eni vadbi vadite bicepse in nato stegna.&nbsp;[19]<\/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\"><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>A:&nbsp;<\/strong>Hrbet, ramena, zadnjica, stegenske mi\u0161ice, me\u010da<\/li><li><strong>B:&nbsp;<\/strong>Bicepsi, tricepsi, prsni ko\u0161, trebuh, kvadricepsi<\/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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">AB delitev med tednom<\/th><th class=\"has-text-align-center\" data-align=\"center\">Razli\u010dica 1<\/th><th class=\"has-text-align-center\" data-align=\"center\">Razli\u010dica 2<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedeljek<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Torek<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sreda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prost dan<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"push-and-pull-training\">4.\tVadba s potiskanjem in vle\u010denjem<\/h3>\n\n\n\n<p>Prav tako je priljubljeno razdeliti na\u010drt vadbe na vaje za potiskanje in vle\u010denje ter lo\u010deno dodati vadbo za noge.&nbsp;<strong>Tako boste imeli tri razli\u010dne treninge, ki se bodo prepletali \u010dez teden.<\/strong>&nbsp;Tako boste imeli dovolj prostora za regeneracijo, tudi \u010de trenirate 5- do 6-krat na teden. Tako si bodybuilderji, ki trenirajo skoraj vsak dan in \u017eelijo dose\u010di maksimalne rezultate, pogosto razdelijo treninge. Ta metoda je primerna za izku\u0161enej\u0161e \u0161portnike.&nbsp;[4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razdelite dele telesa glede na to, ali se gibljejo v potisne ali vle\u010dne gibe.<\/strong>&nbsp;Tretja vadba nato zajema noge in trebu\u0161ne mi\u0161ice.<\/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\"><strong>Primer vadbe s potiskanjem in vle\u010denjem:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vadba potiskanja:<\/strong>&nbsp;prsni ko\u0161 (potisk na klopi), ramena (potisk nad glavo) in triceps (triceps potisk)<\/li><li><strong>Vadba vle\u010denja:<\/strong>&nbsp;hrbet (sklece), bicepsi (biceps zgibi) in podlakti (izteg zapestja)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Kako na\u010drtovati vadbo?\" class=\"wp-image-426099\" width=\"843\" height=\"562\" title=\"Kako na\u010drtovati vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izberite_ustrezne_vaje_in_jih_organizirajte\"><\/span>4. Izberite ustrezne vaje in jih organizirajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko ste dele svojega telesa razdelili na razli\u010dne vadbene dneve v tednu, je na vrsti zabavni del. Izberete lahko ustrezne vaje. Vendar pa<strong> pazite, da svojega urnika vadbe ne boste zapolnili z nepotrebno zapletenimi vajami, <\/strong>ki jih je pravkar promoviral va\u0161 najljub\u0161i vplivne\u017e na Instagramu. Fraza &#8220;V preprostosti se skrivata lepota in mo\u010d&#8221; velja tudi za na\u010drt vadbe.<\/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 izbrati vaje za vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vadbo gradite na osnovnih vajah,<\/strong> kot so po\u010depi, mrtvi dvigi, izpadni koraki, potisk na klopi, potisk z rameni ali bicepsi.<\/li><li><strong>Za vsako mi\u0161i\u010dno skupino izberite 2\u20134 vaje.<\/strong>&nbsp;Vklju\u010dite kompleksne (ve\u010dsklepne) in izolirane (enosklepne) vaje. [5]<\/li><li><strong>Pri manj\u0161ih mi\u0161icah<\/strong>, kot so bicepsi, obi\u010dajno zadostuje manj vaj.&nbsp;[6]<\/li><li><strong>Dodajte enostranske vaje (za eno okon\u010dino),<\/strong>&nbsp;da se boste bolj osredoto\u010dili na lo\u010deno vadbo leve ali desne okon\u010dine. Med njimi so bolgarski po\u010depi, izpadni po\u010depi ali bicepsni po\u010depi z ute\u017emi.<\/li><li><strong>Kombinirajte vaje s prostimi ute\u017emi<\/strong>&nbsp;(<a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\"ute\u017ena ro\u010dka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ena ro\u010dka<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ena palica z ute\u017enimi plo\u0161\u010dami<\/a>)&nbsp;<strong>in na telovadnih napravah<\/strong>&nbsp;(kabelska naprava, pec deck naprava).<\/li><li><strong>Pred glavnim delom pripravite mi\u0161ice na obremenitev z ogrevanjem<\/strong>, ki obi\u010dajno vklju\u010duje mobilizacijo sklepov in vaje z lastno te\u017eo.<\/li><li><strong>Tehni\u010dno najzahtevnej\u0161e vaje vedno vklju\u010dite na za\u010detek vadbe.<\/strong>&nbsp;Najpogosteje so kompleksne in tiste, ki obremenjujejo velike mi\u0161i\u010dne skupine (hrbet, noge).<\/li><\/ul>\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\">Primer ustreznih vaj za posamezne dele telesa<\/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\">Ciljni deli<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vaje<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-deltoidne-misice-in-trapezi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ramena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisk z ute\u017emi (barbell press), potisk z ro\u010dkama (dumbbell raises), arnoldov potisk (Arnold press)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" class=\"ek-link\">Hrbet<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Vle\u010denje ute\u017ei v predklonu (barbell bent over rows), poteg s \u0161irokim oprijemom (wide grip pull-up), potegi kabla (cable pull-downs), vle\u010denje ro\u010dk v predklonu (dumbbell bent over rows)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\">Bicepsi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Biceps pregib z ute\u017ejo (barbell biceps curls), kladivni pregib z ute\u017ejo (hammer curls), biceps pregib kablom (cable biceps curl)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" class=\"ek-link\">Tricepsi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Poteg navzdol \u010dez glavo (overhead pull-downs), kick-back z ro\u010dko (dumbbell kick-back), triceps izteg le\u017ee (lying triceps extension)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" class=\"ek-link\">Prsni ko\u0161<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisk s prsi na klopi (bench press), poteg ro\u010dke za glavo v le\u017ee\u010dem polo\u017eaju (dumbbell pullover), metulj\u010dek na peck-deck napravi (peck-deck fly)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" class=\"ek-link\">Trebu\u0161ne mi\u0161ice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Izmeni\u010dno dvigovanje rok\/nog v le\u017ee\u010dem polo\u017eaju (supine alternating arm\/leg raise), deska (plank), vise\u010de dvigovanje kolen (hanging knee raises), ruski zasuk (Russian twist)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" class=\"ek-link\">Zadnji\u010dne mi\u0161ice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadnji po\u010depi (back squats), sumo mrtvi dvig (sumo deadlift), dvigovanje bokov (hip thrust), izpadni koraki (lunges)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\">Stegna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sprednji po\u010depi (front squats), romunski mrtvi dvig (Romanian deadlifts), pregibi na telovadni napravi (machine curls), raztezne vaje za noge (leg extensions)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-muscles-of-legs-thighs-hamstrings-and-calves\/\">Me\u010da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Stoje\u010de dvigovanje me\u010d z ute\u017emi (standing barbell calf raise), dvigovanje me\u010d na telovadni napravi (machine seated calf raises)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5Izberite_stevilo_ponovitev_nizov_in_obremenitev_glede_na_svoj_cilj\"><\/span>5.\tIzberite \u0161tevilo ponovitev, nizov in obremenitev glede na svoj cilj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tem koraku se bomo vrnili k va\u0161emu zastavljenemu cilju. \u0160tevilo treningov na teden, delitev delov telesa za vadbo ali izbira vaj so lahko enaki za huj\u0161anje in gradnjo mi\u0161ic.&nbsp;<strong>Pri tem je najpomembnej\u0161e \u0161tevilo<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" class=\"ek-link\"><strong>ponovitev<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>nizov in obremenitev.<\/strong>&nbsp;Prav te spremenljivke je treba prilagoditi glede na to, kaj \u017eelite dose\u010di s svojim treningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri izbiri obremenitve se obi\u010dajno uporablja odstotek 1RM<\/strong>&nbsp;(najve\u010dja ponovitev (one-repetition maximum)) ali ena ponovitev z najve\u010djo te\u017eo. To je najve\u010dja te\u017ea, ki jo lahko dvignete enkrat, pri tem pa ohranite pravilno tehniko. Za naslednjo ponovitev naj ne bi imeli ve\u010d mo\u010di ali energije. 1RM se nato uporablja za dolo\u010danje, kako te\u017eke naj bodo va\u0161e ute\u017ei pri vadbi. Podana je kot odstotek 1RM (na primer 70 % 1RM). \u010ce je va\u0161 1RM za potisk na klopi 100 kg, potem je 70 % 1RM 70 kg. [7]<\/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 ugotoviti svoj 1RM, preberite v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" class=\"ek-link\"><strong>Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, pove\u010danje mo\u010di ali izgubo te\u017ee?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg\" alt=\"Kako spremeniti vadbo?\" class=\"wp-image-426114\" width=\"843\" height=\"562\" title=\"Kako spremeniti vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161no obremenitev, \u0161tevilo ponovitev, nizov in trajanje po\u010ditka izbrati glede na zastavljeni cilj?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"strength-growth\">1.\tCilj: Pove\u010danje mo\u010di<\/h4>\n\n\n\n<p>Verjetno vas ne bo presenetilo, da je glavni poudarek pri pove\u010danju mo\u010di predvsem na <strong>dvigovanju te\u017ekih ute\u017ei, ki se izvaja v majhnem \u0161tevilu ponovitev.<\/strong>&nbsp;To omogo\u010da najve\u010d nevromi\u0161i\u010dnih prilagoditev, ki vodijo k njenemu pove\u010danju. [8-9]<\/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>Najve\u010dji u\u010dinek dose\u017eemo z obremenitvijo v razponu <strong>80-95 % 1RM<\/strong> z <strong>2-6 ponovitvami<\/strong> v <strong>4-6 nizih<\/strong> (izku\u0161eni \u0161portniki izvajajo ve\u010d nizov). Med posameznimi nizi se dodajajo dalj\u0161i premori, obi\u010dajno <strong>med 90 sekundami in 4 minutami<\/strong>. Obi\u010dajno pa se prakticira premor, ki traja 2 minuti ali ve\u010d.&nbsp;[8, 10]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima vloga dednosti pri mo\u010di, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" class=\"ek-link\"><strong>Kako genetika vpliva na rast in mo\u010d mi\u0161ic? Doma\u010di DNK test pomaga odkriti va\u0161 naravni potencial.<\/strong><\/a><\/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\" id=\"muscle-growth-hyperthrophy\">2. Cilj: Rast mi\u0161ic (hipertrofija)<\/h4>\n\n\n\n<p>Mi\u0161ice za svojo rast potrebujejo zadostno spodbudo, ki v njih povzro\u010di prilagoditve pri vadbi. Glede na \u0161tudije se to zgodi predvsem <strong>v srednjem razponu obremenitev in ponovitev.<\/strong> Vendar se ni treba trdovratno dr\u017eati istih \u0161tevilk. <strong>Skupni obseg dela<\/strong> (obremenitev x \u0161tevilo ponovitev x \u0161tevilo nizov) je klju\u010dnega pomena za izgradnjo mi\u0161ic. &nbsp;&nbsp;Torej lahko deluje tudi manj\u0161a te\u017ea (&lt; 50 % 1RM) in ve\u010d ponovitev (12-30) ali nizov. [11]<\/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>Za rast mi\u0161ic se najpogosteje priporo\u010da obremenitev v razponu <strong>60-80 % 1RM<\/strong> <strong>z 8-12 ponovitvami <\/strong>v <strong>4-6 nizih<\/strong> (izku\u0161eni \u0161portniki obi\u010dajno naredijo ve\u010d nizov). Odmori med nizi obi\u010dajno trajajo <strong>1-3 minute<\/strong>.&nbsp;[8]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako s prehrano in vadbo najbolje podpirati rast mi\u0161ic, preberite \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" class=\"ek-link\"><strong>10&nbsp;nasvetov o prehrani in treningu za maksimalno rast mi\u0161ic.<\/strong><\/a><\/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\" id=\"muscle-endurance-development\">3.\tCilj: Mi\u0161i\u010dna vzdr\u017eljivost<\/h4>\n\n\n\n<p>Mi\u0161i\u010dno vzdr\u017eljivost ali sposobnost mi\u0161ice, da ve\u010dkrat premaga ali zavre nemaksimalni odpor, ne da bi se zmanj\u0161ala u\u010dinkovitost gibanja, najbolje podpira <strong>vadba z manj\u0161imi obremenitvami in ve\u010djim \u0161tevilom ponovitev.<\/strong>&nbsp;Tako se bodo mi\u0161ice nau\u010dile u\u010dinkoviteje porabljati kisik, kar je klju\u010dnega pomena za vzdr\u017eljivost. Tak\u0161na vadba je posebno koristna za teka\u010de, kolesarje, plavalce in druge vzdr\u017eljivostne \u0161portnike.<\/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>Obi\u010dajno se priporo\u010da obremenitev, manj\u0161a od <strong>60 % 1RM<\/strong>, in izvajanje <strong>15 ali ve\u010d ponovitev<\/strong> v <strong>2-6 nizih<\/strong>.&nbsp;Zadostujejo <strong>kraj\u0161i premori (&lt;1 minuta)<\/strong> med nizi.&nbsp;[8, 12]<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg\" alt=\"Kako na\u010drtovati vadbo pri huj\u0161anju?\" class=\"wp-image-426131\" title=\"Kako na\u010drtovati vadbo pri huj\u0161anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\" id=\"weight-loss\">4.\tCilj: Izguba telesne te\u017ee<\/h4>\n\n\n\n<p>\u010ce \u017eelite shuj\u0161ati ali oblikovati postavo, najbr\u017e pri\u010dakujete, da vam bomo priporo\u010dili na stotine ponovitev z majhno te\u017eo za spodbuditev lokalnega izgorevanja ma\u0161\u010dob. Ta zamisel je \u017eal napa\u010dna.&nbsp;<strong>Temelj uspe\u0161nega huj\u0161anja ostaja<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" class=\"ek-link\"><strong>kalori\u010dni deficit<\/strong><\/a><strong>,<\/strong>&nbsp;ki ga dose\u017eete s prehrano in dobro zastavljenim na\u010drtom vadbe. Vadba za mo\u010d je potem orodje za ohranjanje mi\u0161i\u010dne mase. Pomagala vam bo tudi pri porabi dodatnih kalorij, pove\u010dala kalori\u010dni primanjkljaj in pospe\u0161ila huj\u0161anje.&nbsp;[13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj\u0161i na\u010din za ohranjanje ali celo rast mi\u0161ic med huj\u0161anjem je, da jim poka\u017eete, kako zelo jih potrebujete. Najbolj\u0161i na\u010din, da to storite med vadbo je, da se tako trudite, da na koncu niza \u010dutite, da vam bodo mi\u0161ice odpovedale.&nbsp;<strong>Zato se za huj\u0161anje obi\u010dajno priporo\u010dajo vrednosti, podobne tistim za mi\u0161i\u010dno hipertrofijo.<\/strong>&nbsp;Lahko pa se dobro obnesejo tudi nekoliko manj\u0161e ute\u017ei z ve\u010djim \u0161tevilom ponovitev.&nbsp;[14]<\/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>Za ohranjanje in rast mi\u0161i\u010dne mase med huj\u0161anjem se najpogosteje priporo\u010da obremenitev v razponu <strong>60-80 % 1RM<\/strong> z <strong>8-12 ponovitvami<\/strong> v <strong>4-6 nizih<\/strong> (izku\u0161eni \u0161portniki obi\u010dajno izvajajo ve\u010d nizov). Odmori med nizi obi\u010dajno trajajo <strong>1-3 minute.<\/strong>&nbsp;[8]<\/li><\/ul>\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 \u010dlanek&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" class=\"ek-link\"><strong>Dieta, kardio in trening mo\u010di. Kaj se najbolje izka\u017ee pri huj\u0161anju?<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\"><strong>&nbsp;<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priporo\u010dena obremenitev, \u0161tevilo ponovitev, nizov in \u010das po\u010ditka glede na va\u0161 cilj<\/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\">Cilj vadbe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obremenitev (% z 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo nizov<\/th><th class=\"has-text-align-center\" data-align=\"center\">Trajanje po\u010ditka<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u010danje 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><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund \u2013 4 minute<\/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><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/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><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Huj\u0161anje<\/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><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/figcaption><\/figure>\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, koliko ponovitev narediti in zakaj, preberite v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" class=\"ek-link\"><strong>Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5Vadbo_scasoma_prilagodite\"><\/span>5.\tVadbo s\u010dasoma prilagodite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce nekaj tednov vadite v skladu z vrednostmi, ki ste jih dolo\u010dili v prej\u0161nji to\u010dki, lahko pri\u010dakujete, da se bo va\u0161e telo tej obremenitvi prilagodilo. Opazili boste, da je vadba manj zahtevna in vas mi\u0161ice ne bolijo kot na za\u010detku.&nbsp;<strong>\u010ce boste nadaljevali z isto vadbo brez kakr\u0161nihkoli sprememb, boste najverjetneje do\u017eiveli stagnacijo v smislu rasti mi\u0161ic in pove\u010danju mo\u010di.<\/strong>&nbsp;Skoraj ni treba niti omeniti, da nih\u010de ne u\u017eiva v dolgoro\u010dnem izvajanju iste rutine.<\/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 prepre\u010diti stagnacijo vadbe? Odkrijte na\u010delo progresivne preobremenitve<\/h3>\n\n\n\n<p>Na\u010delo progresivne preobremenitve pomeni <strong>sistemati\u010dno in redno pove\u010devanje intenzivnosti vadbe<\/strong>, da se telo prilagodi in izbolj\u0161a zmogljivost. Predlaga, da spremenite vadbo tako, da pove\u010date te\u017eo ali \u0161tevilo ponovitev, da dobite novo spodbudo za izbolj\u0161anje. [14]<\/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\">Kako spremeniti vadbo za doseganje najbolj\u0161ih rezultatov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vsak teden<\/strong> poskusite <strong>pove\u010dati te\u017eo, \u0161tevilo ponovitev ali intenzivnost za najve\u010d 10 %.<\/strong><\/li><li>Z dvigovanjem ve\u010djih bremen ne smete \u017ertvovati pravilne tehnike ali tvegati po\u0161kodbe.<\/li><li>Ni vam treba vsak teden pove\u010dati obremenitve ali \u0161tevila ponovitev. \u010ce se za to ne po\u010dutite pripravljeni, lahko obdr\u017eite enako obremenitev.<\/li><li><strong>Spremenite lahko tudi izbiro vaj, <\/strong>kar bo pomenilo novo spodbudo. Ni pa priporo\u010dljivo vsaki\u010d vaditi povsem druga\u010de.<\/li><li>Poskusite vaditi <strong>zahtevnej\u0161o razli\u010dico vaj.<\/strong>&nbsp;Na primer, \u010de se vam zdijo klasi\u010dni skleci lahki, jih poskusite izvajati z&nbsp;<a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>.<\/li><li>Poskusite s <strong>superseti<\/strong>&nbsp;(kombinacija dveh vaj) ali&nbsp;<strong>gigantskimi seti<\/strong>&nbsp;(kombinacija \u0161tirih ali ve\u010d vaj). Pri tej napredni metodi presko\u010dite premor in takoj preidete na naslednjo vajo.&nbsp;[14-15]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je, da si zapomnite, da ne morete v nedogled <strong>dvigati ute\u017ei in vaditi.<\/strong>&nbsp;Zato naj ciklu (4\u20136 tednov) sledi razbremenilni teden, v katerem zmanj\u0161ate intenzivnost in obremenitev vadbe. Zaradi tega se bodo mehanizmi prilagajanja ponovno pokazali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko pa svojo vadbo tudi spremenite, \u010de vam ne ustreza, je prezahtevna ali pa \u010dasovno ne zmorete.&nbsp;<strong>Pomembno je, da se je lahko dolgoro\u010dno dr\u017eite, da ne ovira va\u0161ega vsakodnevnega delovanja in da vam pomaga pri doseganju va\u0161ih ciljev.<\/strong>&nbsp;Vendar ne pri\u010dakujte vidnih rezultatov po prvem tednu. Za vse je potreben \u010das.<\/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\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kako spremeniti vadbo?\" class=\"wp-image-426148\" width=\"843\" height=\"563\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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=\"6Izboljsajte_vadbo_z_napredno_metodo_treninga\"><\/span>6.\tIzbolj\u0161ajte vadbo z napredno metodo treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko ste \u017ee doma v telovadnici in potrebujete spremembo pri vadbi, presenetite svoje mi\u0161ice z napredno metodo treninga. Vadba bo bolj zabavna, telo pa bo spet dobilo zagon.<\/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>Rasto\u010da piramidna shema:<\/strong> Z vsakim nizom pove\u010dujete obremenitev in hkrati zmanj\u0161ujete \u0161tevilo ponovitev.<\/li><li><strong>Padajo\u010da piramidna shema: <\/strong>Z vsakim nizom zmanj\u0161ate obremenitev in pove\u010date \u0161tevilo ponovitev.<\/li><li><strong>Shema padajo\u010dih nizov:<\/strong>&nbsp;Postopoma dodajate obremenitev, dokler je ne prenesete ve\u010d za izbrano \u0161tevilo ponovitev. Takrat zmanj\u0161ate obremenitev in takoj (brez premora) izvedete \u0161e en niz z ve\u010d ponovitvami.<\/li><li><strong>Sprememba tempa:<\/strong>&nbsp;vajo lahko izvajate v po\u010dasnej\u0161em tempu ali v dolo\u010deni fazi pove\u010date vzdr\u017eljivost. Pri po\u010depu se spustite za 3 sekunde, se za 2 sekundi ustavite v najni\u017ejem polo\u017eaju se z normalno hitrostjo dvignete.<\/li><li><strong>Negativna ponovitev:<\/strong>&nbsp;med ekscentri\u010dno kontrakcijo (mi\u0161ica se raztegne) poskusite upo\u010dasniti gibanje. Primer je upo\u010dasnjeno gibanje navzdol med izvajanjem biceps pregiba.&nbsp;[14-16]<\/li><\/ul>\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=\"7Ne_pozabite_na_zadostno_regeneracijo_in_pocitek\"><\/span>7.\tNe pozabite na zadostno regeneracijo in po\u010ditek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V na\u010drtu vadbe ne pozabite upo\u0161tevati potrebe po po\u010ditku. Ni treba ves \u010das delovati 100-odstotno z mislijo, boste le tako dosegli rezultate.&nbsp;<strong>Enkrat na mesec ali enkrat vsaka dva meseca vklju\u010dite razbremenilni teden,<\/strong> v katerem zmanj\u0161ate obremenitev, \u0161tevilo ponovitev in celo \u0161tevilo nizov. Tako si boste odpo\u010dili in naslednji teden boste verjetno opazili, da vam gre glede mo\u010di bolje.&nbsp;[17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ne pozabite, da se&nbsp;<strong>popolna<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\"><strong>regeneracija<\/strong><\/a>&nbsp;<strong>mi\u0161ic po obremenitvi pojavi pribli\u017eno v 24\u201372 urah.<\/strong>&nbsp;Zaradi \u010dasa, ki je potreben za okrevanje, se zdi priporo\u010dljivo vaditi en mi\u0161i\u010dni del pribli\u017eno dvakrat na teden.&nbsp;[18]<\/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\/03\/IMG_8439-1124x749.jpg\" alt=\"Kako na\u010drtovati po\u010ditek po vadbi?\" class=\"wp-image-426163\" width=\"843\" height=\"562\" title=\"Kako na\u010drtovati po\u010ditek po vadbi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-2048x1365.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=\"8Podprite_svoje_rezultate_s_prehrano\"><\/span>8.\tPodprite svoje rezultate s prehrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oskrba telesa z vsemi potrebnimi hranilnimi snovmi in energijo s prehrano je klju\u010dnega pomena <strong>ne le za u\u010dinkovitost v telovadnici, temve\u010d tudi za rast mi\u0161ic, okrevanje in splo\u0161no zdravje<\/strong>.&nbsp;Zato mislite na zadostno preskrbo z&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovinami<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\">ogljikovimi hidrati<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dobami<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini<\/a>, minerali, pa tudi na&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\">vnos teko\u010dine<\/a>. Dobro prilagojena prehrana in kakovosten na\u010drt vadbe bosta ustvarila nepremagljiv duet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravo koli\u010dino energije, beljakovin, ogljikovih hidratov in ma\u0161\u010dob za svoj cilj lahko izra\u010dunate z na\u0161im&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\"><strong>kalkulatorjem vnosa energije makrohranil.<\/strong><\/a><\/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\">Svojo u\u010dinkovitost v telovadnici lahko podprete tudi s prehranskimi dopolnili:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Predvadbeni stimulansi<\/strong><\/a>&nbsp;obi\u010dajno vsebujejo&nbsp;<a href=\"https:\/\/gymbeam.si\/caffeine-90-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/beta-alanin-120tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta alanin<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/tavrin-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tavrin<\/a>&nbsp;in druge snovi, ki vas bodo spodbudile in vam pomagale pri pripravi na vadbo in zagotovile bolj\u0161o telesno zmogljivost.<\/li><li><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a>&nbsp;so esencialne aminokisline, ki jih telo lahko uporabi kot vir energije med \u0161portno aktivnostjo. Zato lahko prispevajo k za\u0161\u010diti mi\u0161ic pred porabo energije med zelo zahtevnimi in dolgimi treningi.<\/li><li><a href=\"https:\/\/gymbeam.si\/sportni-napitek-fueintra-workout-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160portni napitek FueIntra Workout<\/strong><\/a>&nbsp;vsebuje me\u0161anico ogljikovih hidratov, aminokislin, magnezij in vitamin B6, ki telesu zagotavljajo energijo in druge potrebne snovi pri \u0161portu. To vam omogo\u010da dalj\u0161i in zahtevnej\u0161i trening.<\/li><li><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a>&nbsp;podpira telesno zmogljivost z regeneracijo ATP, zlasti med kratkimi zaporednimi intervali intenzivne vadbe. Zato pomaga pri u\u010dinkovitosti in mo\u010di.<\/li><li><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine v prahu<\/strong><\/a>&nbsp;pomagajo pri vnosu beljakovin po vadbi in hitrem okrevanju mi\u0161ic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o prehranskih dopolnilih za \u0161portnike si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/\" class=\"ek-link\"><strong>Prehranska dopolnila za vadbo in kako jih izbrati<\/strong><\/a><strong>.<\/strong>&nbsp;Kako sestaviti dieto za rast mi\u0161ic si lahko preberete tudi v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" class=\"ek-link\"><strong>Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg\" alt=\"Prehranska dopolnila za \u0161portno zmogljivost\" class=\"wp-image-426178\" width=\"843\" height=\"563\" title=\"Prehranska dopolnila za \u0161portno zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-2048x1366.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=\"9Ce_enkrat_ne_boste_sledili_nacrtu_vadbe_se_ne_bo_zgodilo_nic\"><\/span>9.\t\u010ce enkrat ne boste sledili na\u010drtu vadbe, se ne bo zgodilo ni\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imeti domiseln na\u010drt vadbe je super, vendar le-ta zagotovo ne sme prevzeti nadzora nad va\u0161im \u017eivljenjem.&nbsp;<strong>\u010ce, na primer, niste razpolo\u017eeni, lahko presko\u010dite vadbo ali vadite po ob\u010dutku<\/strong> in se ne obremenjujte, ker ne sledite na\u010drtu 100-odstotno. Rezultati se ne bodo izgubili, naslednji dan pa se boste morda po\u010dutili bolje in nadaljevali tam, kjer ste kon\u010dali. Enako velja za \u017eenske, ki se lahko v dolo\u010denih fazah ciklusa po\u010dutijo \u0161ibkej\u0161e in bolj utrujene. V tem obdobju naj ne bodo tako stroge do sebe, in \u010de jim ni do napornega treninga mo\u010di, ga lahko zamenjajo za uro joge, raztezanje ali sprehod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nobene \u0161kode ni, tudi \u010de vas bolezen ali karkoli drugega za nekaj \u010dasa izlo\u010di iz igre.&nbsp;<strong>Ko se vrnete, vam ni treba hiteti in se takoj vrniti k vadbi.<\/strong>&nbsp;Raje za\u010dnite po\u010dasi in videli boste, da bo va\u0161 mi\u0161i\u010dni spomin kmalu dosegel raven pred premorom.<\/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 skrbeti zase ne le fizi\u010dno, si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/\" class=\"ek-link\"><strong>Self-Care: Kako skrbeti zase in biti v \u017eivljenju bolj zadovoljen.<\/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\"><span class=\"ez-toc-section\" id=\"Primer_nacrta_vadbe\"><\/span>Primer na\u010drta vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzemimo primer mo\u0161kega, ki se po dolgem \u010dasu vra\u010da k vadbi in \u017eeli predvsem pridobiti mi\u0161ice.<\/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\" type=\"1\"><li>Ima predhodne izku\u0161nje s treningom za razvoj mo\u010di in ve, da zlahka pridobi mi\u0161ice. Konkretno si je zadal cilj, da bi rad pridobil <strong>6 kg na leto<\/strong>, zlasti aktivne mi\u0161i\u010dne mase Ra\u010duna na to, da se verjetno ne bo mogel izogniti pridobivanju ma\u0161\u010dobe, medtem ko bo pridobival mi\u0161ice. Vsak mesec bo hodil na InBody meritve, ki bodo pokazale trenutno koli\u010dino mi\u0161ic in ma\u0161\u010dobe v telesu.<\/li><li>S&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">kalkulatorjem<\/a> izra\u010duna svoj energijski in prehranski vnos. Temu nato&nbsp;<strong>ustrezno prilagodi prehrano.<\/strong><\/li><li>Razmi\u0161lja o tem, koliko \u010dasa ima za vadbo, in se odlo\u010di za <strong>\u0161tiri treninge na teden po 75 minut.<\/strong> Dvakrat bo treniral zgornji del telesa (ramena, hrbet, prsni ko\u0161, bicepsi, tricepsi) in dvakrat spodnji del telesa (zadnjico, stegna, me\u010da, trebu\u0161ne mi\u0161ice).<\/li><li>Izberite vaje za vsako vadbo (glejte tabelo).<\/li><li>Najprej bo izmeril trenutno najve\u010djo obremenitev in jo ustrezno prilagodil. Izra\u010dunal bo delovno obremenitev na spodnjem koncu hipertrofi\u010dnih \u0161tevilk, tj. <strong>60 % 1RM<\/strong>. Obremenitev se bo nato postopoma pove\u010dala na 80 % 1RM vsak teden, ko bo napredovali.<\/li><li>Na za\u010detku bo <strong>\u0161tevilo ponovitev ohranil pri osmih<\/strong> in ga bo s\u010dasoma pove\u010dal na dvanajst.<\/li><li>Enako bo storil pri nizih, za\u010den\u0161i s \u0161tirimi. Vmes bo delal pribli\u017eno dvominutne odmore.<\/li><li>Vsak \u010detrti teden bo vklju\u010dil teden razbremenitve, da bi podprl procese prilagajanja.<\/li><li>Pred vsako vajo se najprej ogreje z 1-2 nizi z manj\u0161o te\u017eo (razen pri vajah za trebuh).<\/li><\/ol>\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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Vadba\/Prosti \u010das<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vaje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obremenitev, \u0161tevilo nizov in ponovitev<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedeljek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening spodnjega dela telesa + trebu\u0161njaki<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadnji po\u010depi (back squats), mrtvi dvigi (deadlifts), potiski s kolki (hip thrusts), raztezne vaje za noge (leg extensions), dvigovanje gle\u017enjev z ute\u017emi (barbell ankle raises), vise\u010de dvigovanje kolen (hanging knee raises), deska (plank (30\u201345 sekund)), ruski obrat (Russian twist), trebu\u0161njaki na klopi (bench sit-ups)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge + zadnjica: 60 % 1RM, 4 nizi po 8 ponovitev z 2-minutnimi odmori Trebu\u0161ne vaje: 4 nizi po 10 ponovitev (deska) z 1-minutnim odmorom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Torek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening zgornjega dela telesa<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vle\u010denje ute\u017ei v predklonu (barbell bent over rows), poteg navzdol \u010dez glavo (overhead pull-downs), potisk na klopi (bench press), peck-deck, potisk ute\u017ei nad glavo (barbell shoulder press), metulj\u010dek z ro\u010dkama (dumbbell fly), triceps iztegi z ro\u010dkama (dumbbell triceps extensions), pregib z ro\u010dko v predklonu na klopi (dumbbell kickbacks), kladivni pregib z ute\u017ejo (hammer curls)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % 1RM, 4 nizi po 8 ponovitev z 2-minutnim odmorom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sreda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prosti \u010das<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening spodnjega dela telesa + trebu\u0161njaki<\/td><td class=\"has-text-align-center\" data-align=\"center\">izpadni korak nazaj z ute\u017ejo (barbell backward lunges), romunski mrtvi dvigi (Romanian deadlifts), potisk z nogami (leg press), raztezne vaje za noge (leg extensions), dvigovanje me\u010d na telovadni napravi (machine calf raises), trebu\u0161njaki z nogami, potegnjenimi do prs (tuck-ups), stranska deska (side plank (30\u201345 sekund na vsako stran)), obratni trebu\u0161njaki (reverse crunches), \u0161karje (scissors)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge + zadnjica: 60 % 1RM, 4 nizi po 8 ponovitev z 2-minutnim odmorom Vaje za trebu\u0161ne mi\u0161ice: 4 nizi po 10 ponovitev (deska (plank)) z 1-minutnim odmorom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening zgornjega dela telesa<\/td><td class=\"has-text-align-center\" data-align=\"center\">obrnjeni peck-deck (reverse peck-deck), vle\u010denje ro\u010dk v predklonu (dumbbell bent over rows), metulj\u010dek z ro\u010dkama na ravni klopi (flat bench dumbbell fly), metulj\u010dek s kabli (cable chest fly), arnoldov potisk (Arnold press), potisk z ro\u010dkama (dumbbell raises), triceps izteg s kablom (cable tricep push-downs), francoski potisk (French press), obrnjeni pregibi z ro\u010dko (reverse barbell curls), biceps pregib s kablom (cable bicep curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % 1RM, 4 nizi po 8 ponovitev z 2-minutnim odmorom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prosti \u010das<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prosti \u010das<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z na\u010drtom vadbe boste vadili sistemati\u010dno in u\u010dinkoviteje izkoristili \u010das v telovadnici. Ko boste za\u010deli slediti na\u0161emu na\u010drtu, <strong>se ga posku\u0161ajte dr\u017eati nekaj \u010dasa<\/strong>.&nbsp;\u010ce boste vadbo spreminjali iz tedna v teden, nikoli ne boste vedeli, kaj vam najbolj ustreza. Prav tako je pomembno, da <strong>ne pozabite na postopno pove\u010devanje obremenitve<\/strong> in druge potrebne spremembe pri treningu, ki vam bodo pomagale s\u010dasoma se izbolj\u0161ati. Nato svoje napore v telovadnici podprite z ustrezno prehrano in po\u010ditkom, ki je bistven za regeneracijo.<\/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 prijatelje, ki vadijo, a bi morali svojo vadbo urediti, ne pozabite jim posredovati tega \u010dlanka. Prakti\u010dni nasveti jim bodo zagotovo pomagali na poti do doseganja ciljev.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kaj bi moral vsebovati na\u010drt vadbe za huj\u0161anje, rast mi\u0161ic ali pove\u010danje mo\u010di? V dana\u0161njem \u010dlanku boste na\u0161li vodnik za ustvarjanje prilagojenega na\u010drta vadbe.<\/p>\n","protected":false},"author":129,"featured_media":426016,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,7263,6411,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-428763","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","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>Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-04T07:31:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-28T13:55:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?\",\"datePublished\":\"2023-04-04T07:31:32+00:00\",\"dateModified\":\"2024-03-28T13:55:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\"},\"wordCount\":5120,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"keywords\":[\"trening\",\"trening za mo\u010d\",\"vadba\",\"vadba\"],\"articleSection\":[\"Vadba in trening\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\",\"name\":\"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"datePublished\":\"2023-04-04T07:31:32+00:00\",\"dateModified\":\"2024-03-28T13:55:18+00:00\",\"description\":\"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog","description":"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/","og_type":"article","og_title":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog","og_description":"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?","og_url":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/","og_site_name":"GymBeam Blog","article_published_time":"2023-04-04T07:31:32+00:00","article_modified_time":"2024-03-28T13:55:18+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"25 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?","datePublished":"2023-04-04T07:31:32+00:00","dateModified":"2024-03-28T13:55:18+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/"},"wordCount":5120,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","keywords":["trening","trening za mo\u010d","vadba","vadba"],"articleSection":["Vadba in trening"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/","url":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/","name":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","datePublished":"2023-04-04T07:31:32+00:00","dateModified":"2024-03-28T13:55:18+00:00","description":"Kako ustvariti na\u010drt vadbe v telovadnici za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje za za\u010detnike ali izku\u0161ene \u0161portnike? Koliko ponovitev in nizov je treba narediti za najbolj\u0161e rezultate?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","width":1200,"height":628,"caption":"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/428763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=428763"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/428763\/revisions"}],"predecessor-version":[{"id":539127,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/428763\/revisions\/539127"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/426016"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=428763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=428763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=428763"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=428763"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=428763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}