{"id":477654,"date":"2023-06-22T09:58:04","date_gmt":"2023-06-22T07:58:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=477654"},"modified":"2025-10-13T15:32:45","modified_gmt":"2025-10-13T13:32:45","slug":"koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/","title":{"rendered":"Kolik\u0161en odstotek telesne ma\u0161\u010dobe morate imeti, da lahko vidite trebu\u0161ne mi\u0161ice?"},"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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Ali_je_izklesano_telo_simbol_zdravega_telesa\" title=\"Ali je izklesano telo simbol zdravega telesa?\">Ali je izklesano telo simbol zdravega telesa?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kaj_je_telesna_mascoba_in_katere_vrste_telesne_mascobe_imate_v_telesu\" title=\"Kaj je telesna ma\u0161\u010doba in katere vrste telesne ma\u0161\u010dobe imate v telesu?\">Kaj je telesna ma\u0161\u010doba in katere vrste telesne ma\u0161\u010dobe imate v telesu?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kaksne_so_funkcije_telesne_mascobe\" title=\"Kak\u0161ne so funkcije telesne ma\u0161\u010dobe?\">Kak\u0161ne so funkcije telesne ma\u0161\u010dobe?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kaj_vpliva_na_kolicino_mascobe_v_telesu\" title=\"Kaj vpliva na koli\u010dino ma\u0161\u010dobe v telesu?\">Kaj vpliva na koli\u010dino ma\u0161\u010dobe v telesu?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kako_merite_telesno_mascobo\" title=\"Kako merite telesno ma\u0161\u010dobo?\">Kako merite telesno ma\u0161\u010dobo?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kaksen_je_zdrav_odstotek_telesne_mascobe_za_moske_in_zenske\" title=\"Kak\u0161en je zdrav odstotek telesne ma\u0161\u010dobe za mo\u0161ke in \u017eenske?\">Kak\u0161en je zdrav odstotek telesne ma\u0161\u010dobe za mo\u0161ke in \u017eenske?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Koliko_telesne_mascobe_potrebujete_da_so_vidne_vase_trebusne_misice\" title=\"Koliko telesne ma\u0161\u010dobe potrebujete, da so vidne va\u0161e trebu\u0161ne mi\u0161ice?\">Koliko telesne ma\u0161\u010dobe potrebujete, da so vidne va\u0161e trebu\u0161ne mi\u0161ice?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kako_lahko_dosezete_izklesane_trebusne_misice\" title=\"Kako lahko dose\u017eete izklesane trebu\u0161ne mi\u0161ice?\">Kako lahko dose\u017eete izklesane trebu\u0161ne mi\u0161ice?<\/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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Izklesan trebuh in &#8220;six-pack&#8221; je eden od ciljev vsakega fitnes navdu\u0161enca. Z vizijo vidnih in napetih trebu\u0161nih mi\u0161ic jih nekateri vsakodnevno trenirajo in neutrudno \u0161tejejo trebu\u0161njake. Morda pa vas bo presenetilo, da je mejnik uspeha za izklesan trebuh <a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">drugje<\/a>. \u010ceprav je vadba tega dela telesa pomembna, so trebu\u0161ne mi\u0161ice vidne le, \u010de jih ne zakriva debela plast ma\u0161\u010dobe. Od dele\u017ea telesne ma\u0161\u010dobe je odvisno, kako vidne bodo va\u0161e trebu\u0161ne mi\u0161ice in ali boste dosegli svoj sanjski &#8220;six-pack&#8221;.<\/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=\"Ali_je_izklesano_telo_simbol_zdravega_telesa\"><\/span>Ali je izklesano telo simbol zdravega telesa? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izklesan trebuh z vidnimi trebu\u0161nimi mi\u0161icami je postal nekak\u0161en <strong>simbol telesne pripravljenosti<\/strong> in zdravega na\u010dina \u017eivljenja. Dru\u017ebeni mediji nam redno prikazujejo fotografije in videoposnetke ljudi, ki se vsakodnevno ukvarjajo s fitnesom, in mnogi med njimi imajo na trebuhu dejansko opeke. Tudi to nam pomaga graditi predstavo, da bomo fit le, \u010de bomo to dosegli tudi sami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa bo nekatere morda \u0161e vedno presenetilo, da izklesani trebu\u0161njaki in &#8220;six-pack&#8221; morda niso sinonim za zdravo telo. Pravzaprav bodo trebu\u0161ne mi\u0161ice vidne \u0161ele takrat, ko boste dosegli <strong>zelo nizko koli\u010dino telesne ma\u0161\u010dobe<\/strong>. Vendar je to zahtevno in pogosto nima nobene zveze z uravnote\u017eenim odnosom do telesa. Nasprotno, kadar je cilj tudi prijazen do va\u0161ega zdravja, zahteva veliko mero <strong>predanosti in strogega programa<\/strong>. Shuj\u0161ati morate na splo\u0161no, saj je nemogo\u010de ciljno dolo\u010diti podro\u010dja, s katerih bo telo izgubljalo ma\u0161\u010dobo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izoblikovanje trebu\u0161nih mi\u0161ic je vsekakor dosegljivo. Za nekatere je to la\u017eje, za druge pa je morda na meji zdravega in koristnega. Zato je vsekakor vredno razmisliti vnaprej in preveriti, ali je to prava pot za vas.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png\" alt=\"trebu\u0161ne mi\u0161ice in zdravo telo\" class=\"wp-image-475007\" style=\"width:843px;height:563px\" title=\"trebu\u0161ne mi\u0161ice in zdravo telo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_telesna_mascoba_in_katere_vrste_telesne_mascobe_imate_v_telesu\"><\/span>Kaj je telesna ma\u0161\u010doba in katere vrste telesne ma\u0161\u010dobe imate v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Telesna ma\u0161\u010doba je sestavljena iz <strong>triacilglicerolov<\/strong> (glicerol s tremi ma\u0161\u010dobnimi kislinami), ki so shranjeni v<strong> ma\u0161\u010dobnih celicah (adipocitih)<\/strong>. Ma\u0161\u010dobno tkivo, ki ga sestavljajo te celice, je skrito pod ko\u017eo in tvori t. i. <strong>podko\u017eno ma\u0161\u010dobo<\/strong> ali pa obdaja notranje organe v obliki <strong>visceralne (intraabdominalne) ma\u0161\u010dobe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Visceralna (intraabdominalna)<\/strong> ma\u0161\u010doba se nahaja v <strong>trebu\u0161ni votlini,<\/strong> okoli organov in slu\u017ei predvsem kot njihova <strong>za\u0161\u010dita<\/strong>. \u010ce pa je njen dele\u017e prevelik, postane <strong>dejavnik tveganja za razvoj bolezni<\/strong>, kot sta <strong>sladkorna bolezen tipa 2 ali bolezni srca<\/strong>. \u010ceprav je ta ma\u0161\u010doba skrita v trebu\u0161ni votlini, ni te\u017eko oceniti, kdaj je \u017ee imate prese\u017eek. To se namre\u010d obi\u010dajno ka\u017ee s<strong> prevelikim obsegom pasu.<\/strong> <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Podko\u017eno ma\u0161\u010devje (pod ko\u017eo)<\/strong> je o\u010dem nekoliko manj skrito. Pravzaprav je shranjena tik pod ko\u017eo in jo vidite v obliki <strong>nepriljubljenih otipljivih ma\u0161\u010dobnih oblog<\/strong>, ki vam v\u010dasih prepre\u010dujejo, da bi se spravili v svoja najljub\u0161a obla\u010dila. Prav podko\u017ena ma\u0161\u010doba je tista, ki prekriva tudi va\u0161e trebu\u0161ne mi\u0161ice in jim prepre\u010duje, da bi se razkrile. V primerjavi z visceralno ma\u0161\u010dobo je odve\u010dna podko\u017ena ma\u0161\u010doba do neke mere predvsem <strong>estetski problem<\/strong>. Ko pa prese\u017ee dolo\u010deno mejo (ali nasprotno, ko je je je premalo), prina\u0161a \u0161tevilne negativne posledice za zdravje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"661\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png\" alt=\"podko\u017eno in visceralno ma\u0161\u010devje\" class=\"wp-image-474943\" style=\"width:843px;height:496px\" title=\"podko\u017eno in visceralno ma\u0161\u010devje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-400x235.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1536x904.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_so_funkcije_telesne_mascobe\"><\/span>Kak\u0161ne so funkcije telesne ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj se zdi \u0161e tako neverjetno, narava vas ni obdarila s telesno ma\u0161\u010dobo samo zato, da bi vam ote\u017eila \u017eivljenje in vas obsodila na nenehne poskuse huj\u0161anja. Ma\u0161\u010dobe imajo v telesu <strong>pomembne funkcije<\/strong> in v dolo\u010denih koli\u010dinah jih <strong>nujno potrebujete<\/strong> za pre\u017eivetje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ma\u0161\u010dobe so glavni <strong>vir energije,<\/strong> ki jo lahko \u010drpate po potrebi.<\/li>\n\n\n\n<li>Zagotavlja tudi pomembno <strong>toplotno in mehansko za\u0161\u010dito notranjih organov.<\/strong><\/li>\n\n\n\n<li>Ma\u0161\u010dobno tkivo <strong>proizvaja tudi hormone<\/strong>, ki vplivajo na <strong>lakoto in sitost<\/strong> ali sodelujejo pri proizvodnji <strong>spolnih hormonov<\/strong>.&nbsp;<span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>Vpliva tudi na delovanje <strong>imunskega in \u017eiv\u010dnega sistema<\/strong> ter ima pomembno vlogo na primer pri <strong>ob\u010dutljivosti celic na inzulin<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Hkrati se v <strong>ma\u0161\u010dobah topni vitamini (vitamini A, D, E in K) shranjujejo v ma\u0161\u010dobah.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vpliva_na_kolicino_mascobe_v_telesu\"><\/span>Kaj vpliva na koli\u010dino ma\u0161\u010dobe v telesu? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koli\u010dina ma\u0161\u010dobe ni odvisna le od tega, koliko se gibate ali kako dobro se prehranjujete. V igri so \u0161e drugi dejavniki in glede njihovega vpliva si ne smete zatiskati o\u010di. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na to, kako hiter je va\u0161 metabolizem ter kako u\u010dinkovito in kje se shranjuje telesna ma\u0161\u010doba, vpliva tudi <strong>genetika<\/strong>. Ker ima vsak od vas <strong>razli\u010dno me\u0161ane gene<\/strong>, je od tega odvisna tudi va\u0161a n<strong>aravna telesna sestava oziroma razporeditev ma\u0161\u010dob<\/strong>. Tako se pri nekaterih ljudeh ve\u010d ma\u0161\u010dobe shranjuje na trebuhu, pri drugih na stegnih ali bokih, teh predispozicij pa ne morete nadzorovati. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Spol<\/strong> vpliva na <strong>telesno sestavo<\/strong> in <strong>porazdelitev telesne ma\u0161\u010dobe<\/strong>. <strong>Mo\u0161ki imajo naravno manj\u0161i dele\u017e ma\u0161\u010dobnega tkiva<\/strong> kot \u017eenske. Ko se v njihovem telesu kopi\u010di ma\u0161\u010doba, se to pogosto poka\u017ee v <strong>predelu trebuha<\/strong>. Pri \u017eenskah pa se odve\u010dna ma\u0161\u010doba pogosteje kopi\u010di v <strong>spodnjem delu telesa<\/strong>, obi\u010dajno v zadnjici in stegnih.<span style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li>Koli\u010dina ma\u0161\u010dobe je odvisna tudi od va\u0161e <strong>starosti.<\/strong> \u010cim starej\u0161i ste, tem ve\u010d ma\u0161\u010dobe se v va\u0161em telesu naravno kopi\u010di, saj se hitrost presnove upo\u010dasni. Veliko vlogo pa ima tudi dejstvo, da boste s\u010dasoma mnogi postali <strong>manj fizi\u010dno aktivni<\/strong>, zato se <strong>zmanj\u0161a poraba energije<\/strong>.<span style=\"color: #ff6600\">&nbsp;[4]<\/span><\/li>\n\n\n\n<li><strong>Hormoni<\/strong> imajo pomembno vlogo pri telesni te\u017ei in sestavi telesa. Govorimo na primer o hormonih, ki sporo\u010dajo <strong>lakoto (grelin)<\/strong> in <strong>sitost (leptin)<\/strong>. Pomembni so tudi <strong>\u0161\u010ditni\u010dni hormoni<\/strong>, ki vplivajo na <strong>hitrost presnove<\/strong>, ali stresni hormon kortizol. Kortizol lahko pove\u010da <strong>apetit<\/strong> ali <strong>spodbuja skladi\u0161\u010denje ma\u0161\u010dob v trebuhu<\/strong>. <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Seveda imata <strong>prehrana<\/strong> in <strong>telesna aktivnost<\/strong> velik vpliv na to, koliko telesne ma\u0161\u010dobe skrivajo va\u0161e ma\u0161\u010dobne zaloge. To so najpomembnej\u0161i dejavniki <strong>ravnovesja med vnosom in porabo energije<\/strong>, od \u010desar je odvisno, ali boste <strong>pridobili, izgubili<\/strong> ali <strong>ohranili<\/strong> telesno te\u017eo.<\/li>\n\n\n\n<li><strong>Spanje<\/strong> je pogosto zanemarjen dejavnik, ki vpliva na va\u0161e ma\u0161\u010dobne zaloge. Dejansko, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pomanjkanje spanja<\/strong><\/a> je povezano <strong>z ve\u010djo telesno te\u017eo,<\/strong> zato bi si morali vsi prizadevati za <strong>7-9 ur spanja na dan.<\/strong> <span style=\"color: #ff6600\">[4,7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni naklju\u010dje, da dovolj kakovostnega in dolgega spanja velja za najbolj\u0161e sredstvo za kurjenje ma\u0161\u010dob. Zakaj je temu tako in pri \u010dem \u0161e pomaga spanec, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Spanje: Naju\u010dinkovitej\u0161i booster in topliec ma\u0161\u010dob v enem.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png\" alt=\"vpliv na koli\u010dino telesne ma\u0161\u010dobe\" class=\"wp-image-474991\" style=\"width:843px;height:563px\" title=\"vpliv na koli\u010dino telesne ma\u0161\u010dobe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_merite_telesno_mascobo\"><\/span>Kako merite telesno ma\u0161\u010dobo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se pogledate v ogledalo, lahko le ocenite dele\u017e telesne ma\u0161\u010dobe v telesu. Ko \u017eelite izvedeti natan\u010dnej\u0161e podatke, pa morate koli\u010dino <strong>izmeriti.<\/strong> Kako to storite?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z merjenjem<strong> obsega pasu<\/strong> lahko ocenite, kolik\u0161en dele\u017e ma\u0161\u010dobe imate v telesu. Na primer, obseg pasu mladega mo\u0161kega med 75 in 83 cm lahko ustreza pribli\u017eno 15-20 % telesne ma\u0161\u010dobe.<span style=\"color: #ff6600\">&nbsp;[5]<\/span><\/li>\n\n\n\n<li>Nekoliko natan\u010dnej\u0161e podatke lahko dobite, \u010de za dolo\u010ditev koli\u010dine ma\u0161\u010dobe uporabite <a href=\"https:\/\/gymbeam.si\/kaliper-gymbeam.html\" class=\"ek-link\">kaliper<\/a>. Na podlagi tega lahko ocenite odstotek telesne ma\u0161\u010dobe.<\/li>\n\n\n\n<li>Z merjenjem telesne sestave z <strong>bioimpedan\u010dno lestvico<\/strong> (ki meri elektri\u010dno prevodnost razli\u010dnih telesnih tkiv) boste dobili informacije o dele\u017eu <strong>mi\u0161i\u010dne mase, ma\u0161\u010dobe<\/strong> in druge podatke. Najpogosteje boste naleteli na tehtnice <strong>InBody<\/strong> ali <strong>Tanita<\/strong>, na primer. Ta orodja vam bodo dala dokaj dobre rezultate o va\u0161i telesni sestavi.<\/li>\n\n\n\n<li>Najnatan\u010dnej\u0161e podatke lahko zagotovita metodi, kot sta <strong>denzitometrija<\/strong> ali <strong>DEXA (dvojna rentgenska absorpciometrija)<\/strong>. Vendar se povpre\u010den \u010dlovek z njimi ne bo sre\u010dal, saj se uporabljajo predvsem v <strong>raziskovalne namene.<\/strong> <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/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=\"Kaksen_je_zdrav_odstotek_telesne_mascobe_za_moske_in_zenske\"><\/span>Kak\u0161en je zdrav odstotek telesne ma\u0161\u010dobe za mo\u0161ke in \u017eenske?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zdrava koli\u010dina telesne ma\u0161\u010dobe pri \u017eenskah<\/h3>\n\n\n\n<p>\u010ceprav ni univerzalnega priporo\u010dila, je po razli\u010dnih virih zdrav dele\u017e ma\u0161\u010dobne mase pri \u017eenskah med <strong>20 in 30 %<\/strong>. Telesna ma\u0161\u010doba <strong>nad 30 % se \u0161teje za prekomerno telesno te\u017eo<\/strong>, nad <strong>35 %<\/strong> pa za <strong>debelost<\/strong>. <span style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni\u017eje vrednosti<\/strong> so zna\u010dilne za<strong> \u0161portnice<\/strong> in \u017eenske, ki <strong>dobro nadzorujejo<\/strong> svojo prehrano in telesno vadbo. Za povpre\u010dno \u017eensko morda ni zdravo, \u010de posku\u0161a dose\u010di tako nizek odstotek ma\u0161\u010dob.<span style=\"color: #ff6600\"> [2,13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png\" alt=\"zdrav dele\u017e ma\u0161\u010dobe pri \u017eenskah\" class=\"wp-image-475039\" style=\"width:843px;height:562px\" title=\"zdrav dele\u017e ma\u0161\u010dobe pri \u017eenskah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kak\u0161na so tveganja zaradi premajhne telesne ma\u0161\u010dobe pri \u017eenskah? <\/h4>\n\n\n\n<p>Zelo te\u017eko je dose\u010di koli\u010dino ma\u0161\u010dobe, ki bi bila bistveno ni\u017eja od te spodnje meje. Za to sta potrebna dolgotrajna precej\u0161nja omejitev prehrane in precej zahteven celovit na\u010drt vadbe. Posledica tega je pogosto <strong>premajhen vnos kalorij<\/strong> in hkrati <strong>zelo velika poraba energije<\/strong>, kar lahko privede do tako imenovane <strong>nizke energijske razpolo\u017eljivosti.<\/strong> To se zgodi, ko od dnevnega vnosa kalorij od\u0161tejemo porabo energije med \u0161portom in dobimo vrednost <strong>manj kot 30 kcal\/kg<\/strong>.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u017eava je v tem, da nizko razpolo\u017eljivost energije pogosto spremljajo zdravstvene te\u017eave, ki se skupaj skrivajo pod izrazom <strong>\u017eenska atletska triada<\/strong>. To sta <strong>menstrualna disfunkcija in nizka kostna gostota<\/strong>. Hkrati s seboj nosijo \u0161tevilne druge te\u017eave, kot so <strong>ve\u010dje tveganje za po\u0161kodbe<\/strong>, <strong>oslabljena odpornost, zmanj\u0161ano delovanje \u0161\u010ditnice ali ve\u010dje tveganje za sr\u010dno-\u017eilne te\u017eave.<\/strong> Poleg tega je stanje lahko povezano s <strong>psiholo\u0161kimi te\u017eavami<\/strong>, kot sta <strong>tesnoba<\/strong> ali <strong>depresija<\/strong>.<span style=\"color: #ff6600\"> [1,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda ni pravilo, da se \u017eenska z nizkim odstotkom telesne ma\u0161\u010dobe avtomatsko soo\u010da z nizko razpolo\u017eljivostjo energije in s tem povezanimi te\u017eavami. Vendar je to <strong>zelo pogost pojav<\/strong>, zato je priporo\u010dljivo, da to upo\u0161tevate, ko posku\u0161ate shuj\u0161ati in dose\u010di \u010dvrsto telo.<\/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 \u017eenski \u0161portni triadi si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako se boriti proti odsotnosti menstruacije in drugim simptomom \u017eenske \u0161portne triade?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zdrava koli\u010dina telesne ma\u0161\u010dobe pri mo\u0161kih <\/h3>\n\n\n\n<p>Mo\u0161ki <strong>imajo naravno manj\u0161o koli\u010dino ma\u0161\u010dobne mase<\/strong> kot \u017eenske. Na podlagi raziskav velja, da je zanje optimalen odstotek ma\u0161\u010dobe pribli\u017eno <strong>10-20 %<\/strong>. Vrednosti nad <strong>20 %<\/strong> veljajo za <strong>prekomerno telesno te\u017eo<\/strong>, <strong>nad 25 %<\/strong> pa za <strong>debelost<\/strong>. <span style=\"color: #ff6600\">[2,6,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi za mo\u0161ke so ni\u017eje vrednosti zna\u010dilne za <strong>\u0161portnike<\/strong>, zlasti v estetskih \u0161portih, kot sta <strong>fitnes in bodybuilding<\/strong>, kjer je nizek odstotek ma\u0161\u010dobe predpogoj za uspeh. Za povpre\u010dnega mo\u0161kega, ki se s \u0161portom ukvarja za u\u017eitek in zdravje, je verjetno nesmiselno stremeti k tako nizki vsebnosti ma\u0161\u010dob, saj to zahteva veliko truda in omejitev. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg\" alt=\"zdrav dele\u017e ma\u0161\u010dobe pri \u017eenskah\" class=\"wp-image-475065\" style=\"width:843px;height:563px\" title=\"zdrav dele\u017e ma\u0161\u010dobe pri \u017eenskah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Razpon telesne ma\u0161\u010dobe pri mo\u0161kih in \u017eenskah<\/h3>\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\"><p style=\"text-align: center\">\u017denske<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mo\u0161ki<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/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\"><strong>Mejno nizek odstotek telesne ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 16 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 6 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izrazito atletska in vitka postava<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 &#8211; 19 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 9 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Optimalni razpon<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 %&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prekomerna telesna te\u017ea<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 20 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Debelost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 35 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 25 %&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_telesne_mascobe_potrebujete_da_so_vidne_vase_trebusne_misice\"><\/span>Koliko telesne ma\u0161\u010dobe potrebujete, da so vidne va\u0161e trebu\u0161ne mi\u0161ice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsi imate trebu\u0161ne mi\u0161ice, vendar je njihova vidnost in izoblikovanost odvisna od <strong>koli\u010dine ma\u0161\u010dobne mase<\/strong>, ki jih prekriva. Manj kot je telesne ma\u0161\u010dobe, bolj viden je va\u0161 sanjski &#8220;six-pack&#8221;.<\/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\">Kdaj so vidne trebu\u0161ne mi\u0161ice pri \u017eenskah?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nad 30 % ma\u0161\u010dobe:<\/strong> to je dele\u017e ma\u0161\u010dobne mase, pri katerem \u017ee govorimo o prekomerni telesni te\u017ei. V tem primeru so trebu\u0161ne mi\u0161ice v celoti prekrite s plastjo telesne ma\u0161\u010dobe.<\/li>\n\n\n\n<li><strong>25-30 %:<\/strong> tudi v tem primeru trebu\u0161ne mi\u0161ice \u0161e niso vidne. \u010ceprav nimate prekomerne telesne te\u017ee, je na telesu vidna plast podko\u017enega ma\u0161\u010devja.<\/li>\n\n\n\n<li><strong>23-25 %:<\/strong> v tej fazi se lahko pojavijo znaki trebu\u0161nih mi\u0161ic, vendar le minimalno.<\/li>\n\n\n\n<li><strong>20-22 %:<\/strong> postava s tem odstotkom ma\u0161\u010dobe je \u017ee bolj definirana in obrisi trebu\u0161nih mi\u0161ic so delno vidni.<\/li>\n\n\n\n<li><strong>16-19 %:<\/strong> \u017eenska s tem dele\u017eem ma\u0161\u010dobe je vitka, ima atletsko postavo in vidne trebu\u0161ne mi\u0161ice.<\/li>\n\n\n\n<li><strong>pod 16 %:<\/strong> to je zelo majhen dele\u017e telesne ma\u0161\u010dobe z jasno izra\u017eenimi trebu\u0161nimi mi\u0161icami. Hkrati pa je ta koli\u010dina ma\u0161\u010dobe obi\u010dajno povezana z zelo strogim re\u017eimom in prina\u0161a tveganje za \u017ee omenjene te\u017eave. Poleg tega pove\u010duje tveganje za nastanek le-teh. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png\" alt=\"dele\u017e ma\u0161\u010dobe za viden &quot;six-pack&quot; pri \u017eenskah\" class=\"wp-image-474959\" style=\"width:843px;height:324px\" title=\"dele\u017e ma\u0161\u010dobe za viden &quot;six-pack&quot; pri \u017eenskah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kdaj so vidne trebu\u0161ne mi\u0161ice pri mo\u0161kih? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nad 20 % ma\u0161\u010dobe<\/strong>: mo\u0161ki s tem odstotkom ma\u0161\u010dobe ima prekomerno telesno te\u017eo, zato trebu\u0161ne mi\u0161ice sploh niso vidne.<\/li>\n\n\n\n<li><strong>15-20 %:<\/strong> tudi v tem primeru so trebu\u0161ne mi\u0161ice pokrite s podko\u017enim ma\u0161\u010devjem.<\/li>\n\n\n\n<li><strong>13-15 %:<\/strong> obi\u010dajno so lahko zgornje trebu\u0161ne mi\u0161ice delno vidne, medtem ko so spodnje \u0161e vedno skrite pod plastjo ma\u0161\u010dobe.<\/li>\n\n\n\n<li><strong>10-12 %:<\/strong> v tem primeru so trebu\u0161ne mi\u0161ice jasno vidne.<\/li>\n\n\n\n<li><strong>6-9 %:<\/strong> mo\u0161ki s tem odstotkom ma\u0161\u010dobe, ki ga je \u017ee precej te\u017eko vzdr\u017eevati, bo verjetno \u017ee imel opazno vidne trebu\u0161ne mi\u0161ice.<\/li>\n\n\n\n<li><strong>pod 6 %:<\/strong> pri tak\u0161ni koli\u010dini ma\u0161\u010dobe je viden &#8220;six-pack&#8221;, vendar je tak\u0161no postavo zelo te\u017eko ohraniti. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"432\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png\" alt=\"dele\u017e ma\u0161\u010dobe za viden &quot;six-pack&quot; pri mo\u0161kih\" class=\"wp-image-474960\" style=\"width:843px;height:324px\" title=\"dele\u017e ma\u0161\u010dobe za viden &quot;six-pack&quot; pri mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_lahko_dosezete_izklesane_trebusne_misice\"><\/span>Kako lahko dose\u017eete izklesane trebu\u0161ne mi\u0161ice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite zgoraj, je za viden &#8220;six-pack&#8221; potreben zelo <strong>nizek odstotek telesne ma\u0161\u010dobe<\/strong>. Pogosto mora dale\u010d presegati tisto, kar na splo\u0161no velja za atletsko in vitko postavo. Prav ta zadnji primer je obi\u010dajno tisti, ki ne dosega &#8220;popolne&#8221; postave, vendar <strong>zahteva prekomerno veliko truda<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strogo se morate dr\u017eati na\u010drta prehrane in vadbe, za to pa se je pogosto treba odpovedati posedanju s prijatelji ali rednim obrokom v restavraciji ali kavarni. Da ne omenjamo, da lahko tako strog re\u017eim prinese <strong>zdravstvene te\u017eave<\/strong>. Morda je vredno razmisliti o tem, ali je <strong>ta &#8220;six-pack&#8221; vreden tega<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste odlo\u010deni, da se boste podali na to pot, je pomembno, da se je lotite na <strong>pravi na\u010din<\/strong> in z <strong>zdravim odnosom do svojega telesa<\/strong>. Pri tem vam lahko pomagajo naslednji koraki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osredoto\u010dite se na vzpostavitev ustreznega <strong>kalori\u010dnega primanjkljaja<\/strong> ter <strong>koli\u010dine beljakovin, ogljikovih hidratov in ma\u0161\u010dob<\/strong>. Na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">spletni kalkulator za izra\u010dun energijskega vnosa in makrohranil<\/a> v<\/strong>am bo pomagal izra\u010dunati te vrednosti.<\/li>\n\n\n\n<li>Pripravite si <strong>zdravo prehrano<\/strong> z zadostno koli\u010dino vseh hranilnih snovi, ki bodo za vas dolgoro\u010dno vzdr\u017ene. V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/a> <\/strong>vam bomo razkrili, kako to storiti.<\/li>\n\n\n\n<li>Posebno pozornost namenite zadostni koli\u010dini <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">beljakovin<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vlaknin<\/a>, hranil, ki pripomorejo k temu, da <strong>ostanete siti.<\/strong><\/li>\n\n\n\n<li>Razmislite o na\u010drtu vadbe, ki vklju\u010duje tako aerobno kot tudi vadbo za mo\u010d. Ker je cilj vidna trebu\u0161na muskulatura, je koristno, da v vadbo vklju\u010dite vaje za to podro\u010dje. Na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako sestaviti kakovosten na\u010drt vadbe v telovadnici <\/a><\/strong>vam bo pomagal pri sestavi u\u010dinkovitega na\u010drta?<\/li>\n\n\n\n<li>Za navdih pri vajah za trebuh si lahko ogledate nekaj na\u0161ih \u010dlankov:\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najbolj\u0161ih vaj za trebuh s telesno te\u017eo\n<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>13 najbolj\u0161ih vaj z \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice<\/strong><\/a><\/li>\n\n\n\n<li><p class=\"LC20lb MBeuO DKV0Md\"><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Spodnji del trebuha: 13 najbolj\u0161ih vaj s telesno te\u017eo<\/strong><\/a><\/p><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Poleg ciljno usmerjene vadbe ne pozabite na <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-najpomembnejsi-dejavnik-pri-hujsanju\/\" target=\"_blank\" rel=\"noopener\">redno aktivnost \u010dez dan<\/a><\/strong>. <strong>Hoja, pe\u0161a\u010denje v trgovino in iz nje, hoja po stopnicah<\/strong> ali <strong>premikanje med \u010di\u0161\u010denjem<\/strong> prispevajo k porabi kalorij.<\/li>\n\n\n\n<li>Ko boste obvladali vse zgoraj na\u0161teto, si lahko pomagate tudi s <strong>prehranskimi dopolnili,<\/strong> kot so razli\u010dni <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\"topilci ma\u0161\u010dob (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a>. Ti vam ne bodo pomagali le pri u\u010dinkovitej\u0161em huj\u0161anju, temve\u010d tudi pri bolj\u0161em obvladovanju kalori\u010dnega primanjkljaja.<\/li>\n\n\n\n<li>Ne pozabite spremljati in bele\u017eiti svojega <strong>napredka in vmesnih rezultatov<\/strong>, na primer <strong>vsaka dva tedna<\/strong>. Pri tem vam lahko pomagajo klasi\u010dna <strong>tehtnica<\/strong>, redna analiza telesne sestave na portalu <strong>InBody<\/strong> ali merjenje koli\u010dine ma\u0161\u010dobe s <strong>kliperjem<\/strong>. Ne podcenjujte rednega <strong>fotografiranja sebe<\/strong> ali <strong>merjenja obsega pasu<\/strong>. Da ne bi pozabili na te redne preglede, si dolo\u010dite to\u010dno <strong>dolo\u010den \u010das<\/strong>, ko jih boste opravili. Idealno bi bilo na primer <strong>nedeljsko jutro po tem, ko se zbudite.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za podrobnej\u0161i vodnik o tem, kako dose\u010di sanjske rezultate, preberite na\u0161a \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Izgubite trebuh in se oblikujte z na\u0161im enostavnim vodnikom<\/strong><\/a> ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">9 nasvetov za izoblikovan six-pack<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za \u0161portnike in ljubitelje fitnesa je <strong>izklesan trebuh<\/strong> pogosto \u010de\u0161nja na torti, ki bi jo radi videli na svojem atletskem telesu. Vendar pa vaje za trebuh obi\u010dajno niso dovolj. Za <strong>definirane trebu\u0161ne mi\u0161ice<\/strong> ni pomembna neskon\u010dna serija trebu\u0161njakov, temve\u010d <strong>koli\u010dina telesne ma\u0161\u010dobe<\/strong>, ki jih <strong>prekriva<\/strong>. Da bi se te mi\u0161ice v celoti pokazale, pa je pogosto potreben precej <strong>strog re\u017eim in zmanj\u0161anje telesne te\u017ee<\/strong> do stopnje, ki <strong>dolgoro\u010dno morda ni ve\u010d vzdr\u017ena ali zdrava<\/strong>. Tako so sanje o izklesanem trebuhu vsekakor dosegljive, vendar je priporo\u010dljivo razmisliti, kak\u0161en je v resnici va\u0161 cilj. Ko se ga boste lotili, razmislite, kako ga dose\u010di na<strong> pameten in zdrav na\u010din.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel zanimiv in koristen, ga ne pozabite deliti s svojimi prijatelji in bli\u017enjimi.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Kdo si ne bi \u017eelel izklesanih trebu\u0161nih mi\u0161ic? \u010ce je to eden od va\u0161ih fitnes ciljev, a vam dolgoro\u010dno ne uspeva, je \u010das, da ugotovite, kaj je vzrok za to. V dana\u0161njem \u010dlanku vam bomo predstavili, kak\u0161no vlogo ima telesna ma\u0161\u010doba pri doseganju izoblikovanega &#8220;six-pack&#8221; in koliko je morate imeti, da se trebu\u0161ne mi\u0161ice poka\u017eejo. <\/p>\n","protected":false},"author":156,"featured_media":474940,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6483,6375,7359,6315],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-477654","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-prehrana-sl","11":"tag-trebusne-misice","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>Kolik\u0161en odstotek telesne ma\u0161\u010dobe morate imeti, da lahko vidite trebu\u0161ne mi\u0161ice? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dose\u010di opazne trebu\u0161ne mi\u0161ice? Izgubite ma\u0161\u010dobo na trebuhu. Ugotovite, kaj je zdrava koli\u010dina telesne ma\u0161\u010dobe in koliko trebu\u0161ne ma\u0161\u010dobe potrebujete za izklesan trebuh.\" \/>\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\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik\u0161en odstotek telesne ma\u0161\u010dobe morate imeti, da lahko vidite trebu\u0161ne mi\u0161ice? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako dose\u010di opazne trebu\u0161ne mi\u0161ice? Izgubite ma\u0161\u010dobo na trebuhu. 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