{"id":602559,"date":"2024-08-17T13:41:28","date_gmt":"2024-08-17T11:41:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=602559"},"modified":"2024-08-17T13:41:30","modified_gmt":"2024-08-17T11:41:30","slug":"10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/","title":{"rendered":"10 nasvetov za \u017eenske, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso"},"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\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/#Kaj_lahko_zenske_pridobijo_ce_povecajo_telesno_maso\" title=\"Kaj lahko \u017eenske pridobijo, \u010de pove\u010dajo telesno maso?\">Kaj lahko \u017eenske pridobijo, \u010de pove\u010dajo telesno maso?<\/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\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/#Zakaj_zenske_tezje_pridobivajo_misice_kot_moski\" title=\"Zakaj \u017eenske te\u017eje pridobivajo mi\u0161ice kot mo\u0161ki?\">Zakaj \u017eenske te\u017eje pridobivajo mi\u0161ice kot mo\u0161ki?<\/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\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/#Zakaj_je_s_starostjo_tezje_ohranjati_in_pridobivati_misicno_maso\" title=\"Zakaj je s starostjo te\u017eje ohranjati in pridobivati mi\u0161i\u010dno maso?\">Zakaj je s starostjo te\u017eje ohranjati in pridobivati mi\u0161i\u010dno maso?<\/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\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/#10_nasvetov_za_zenske_ki_zelijo_povecati_misicno_maso\" title=\"10 nasvetov za \u017eenske, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso\">10 nasvetov za \u017eenske, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso<\/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\/10-nasvetov-za-zenske-ki-zelijo-povecati-misicno-maso\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gradnja mi\u0161ic ni ve\u010d samo domena bodybuilderjev. Prednosti vadbe z ute\u017emi so se hitro raz\u0161irile po dru\u017ebi in <strong>dnevi, ko so se \u017eenske ukvarjale samo s kardio vadbo, so na sre\u010do \u017ee zdavnaj mimo.<\/strong> Zdaj vemo, da zaradi mi\u0161ic ne boste postale Hulkova mi\u0161i\u010dasta sestra, temve\u010d vadba pomaga <strong>u\u010dvrstiti telo in izklesati seksi obline.<\/strong> Poleg tega ima celo vrsto koristi za \u017eensko zdravje. <strong>Vendar pa je za ne\u017enej\u0161i spol lahko nekoliko ve\u010dji izziv pridobiti mi\u0161ice<\/strong> kot za mo\u0161ke. Vsekakor pa ni nemogo\u010de. Kar svetujemo je, da se osredoto\u010dite na <strong>prehrano, trening in druge vidike svojega \u017eivljenjskega sloga, <\/strong>da ga naredite bolj obvladljivega .<\/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\">V tem \u010dlanku boste spoznali naslednje nasvete za rast mi\u0161ic:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spremljanje-napredka\">SPREMLJANJE NAPREDKA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dolo\u010danje-ciljev\">DOLO\u010cANJE CILJEV<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prehrana\">PREHRANA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#beljakovine\">BELJAKOVINE<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vadba-za-moc\">TRENING<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#regeneracija\">REGENERACIJA<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spanec\">SPANEC<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spopadanje-s-stresom\">SPOPADANJE S STRESOM<\/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<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dopolnila\">DOPOLNILA<\/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\"><a class=\"wp-block-button__link wp-element-button\" href=\"#konsistenca\">KONSISTENCA<\/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_lahko_zenske_pridobijo_ce_povecajo_telesno_maso\"><\/span>Kaj lahko \u017eenske pridobijo, \u010de pove\u010dajo telesno maso?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rast mi\u0161ic je predvsem posledica treninga za mo\u010d. Vendar pa z grajenjem mi\u0161ic <strong>ne pridobite le ve\u010d mi\u0161i\u010dne mase, ki se ovija okoli kosti in oblikuje va\u0161o postavo.<\/strong> Prednosti, ki jih prina\u0161a, so \u0161e mnogo ve\u010dje v smislu zdravja in videza.<\/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. Izbolj\u0161anje mi\u0161i\u010dno-skeletne funkcije<\/h3>\n\n\n\n<p>S <strong>starostjo<\/strong> \u017eenske zaradi hormonskih sprememb, manj\u0161e telesne dejavnosti in drugih dejavnikov izgubljajo kostno maso. To pove\u010duje <strong>tveganje za osteoporozo<\/strong> in tveganje za zlome. Vadba za mo\u010d je lahko eden od na\u010dinov, kako to prepre\u010diti. Pove\u010da namre\u010d mehansko obremenitev kosti, zaradi \u010desar se po\u0161lje signal kostnim celicam, ki se za\u010dnejo razmno\u017eevati. <strong>S tem se pove\u010data gostota (mineralizacija) in mo\u010d kosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega lahko vadba za mo\u010d pove\u010da proizvodnjo rastnega hormona, ki je prav tako povezan s procesi izgradnje mi\u0161ic in kostne mase. Poleg tega se med vadbo pove\u010da prekrvavitev mi\u0161ic in kosti. Posledi\u010dno do teh tkiv pride ve\u010d kisika in hranilnih snovi, odpadne snovi pa se u\u010dinkoviteje odstranjujejo. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S pravilno vadbo se izbolj\u0161a tudi va\u0161a dr\u017ea. S tem se bo zmanj\u0161alo tveganje za mi\u0161i\u010dna neravnovesja in obremenitev nekaterih sklepov ali delov hrbtenice, kot je spodnji del hrbta. Tako se boste zlahka spopadli z <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bole\u010dinami na tem predelu<\/a>. Vadba za mo\u010d pa ne krepi le mi\u0161ic, temve\u010d pove\u010duje tudi mo\u010d in pro\u017enost kit in vezi. To vodi do ve\u010dje stabilnosti sklepov in manj\u0161ega tveganja za po\u0161kodbe pri \u0161portu.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg\" alt=\"Koristi, ki jih imajo mi\u0161ice za \u017eenske\" class=\"wp-image-600118\" title=\"Koristi, ki jih imajo mi\u0161ice za \u017eenske\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ohranjanje \u010dim ve\u010d mi\u0161i\u010dne mase v kasnej\u0161em \u017eivljenjskem obdobju<\/h3>\n\n\n\n<p>Ni\u010d ni ve\u010dno in \u010de mi\u0161ic ne uporabljate dovolj (npr. ne telovadite), jih <strong>telo postopoma za\u010dne izgubljati kot nepotrebno te\u017eo.<\/strong> Va\u0161e telo je dober ekonomist. Namesto da bi se hranilo z mi\u0161i\u010dno maso, se je raje znebi. S starostjo prihaja do razli\u010dnih hormonskih in fiziolo\u0161kih sprememb v telesu, ki lahko med drugim povzro\u010dijo izgubo mi\u0161i\u010dne mase. To se zgodi \u017ee po 30. letu, ko lahko za\u010dnete opa\u017eati prvo izgubo mi\u0161i\u010dne mase. <strong>Po<\/strong> 60. letu starosti je izguba obi\u010dajno \u0161e hitrej\u0161a. Ta pojav se strokovno imenuje <strong>sarkopenija<\/strong> in je eden glavnih vzrokov za te\u017eave z gibanjem pri starej\u0161ih ljudeh. Pove\u010duje tveganje za padce, po\u0161kodbe, splo\u0161no oslabelost in izgubo samostojnosti.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do lahko prepre\u010dite izgubo mi\u0161ic, saj ima pri tem veliko vlogo va\u0161 \u017eivljenjski slog. Vadba za mo\u010d je eden od na\u010dinov, ki pomaga ohraniti mi\u0161ice \u010dim dlje. Pri vadbi se namre\u010d v mi\u0161i\u010dnih vlaknih pojavijo mikroskopske raztrganine, ki jih telo nato popravi. Predvsem po vadbi to povzro\u010di <strong>pove\u010danje sinteze mi\u0161i\u010dnih beljakovin (MPS &#8211; Muscle Protein Synthesis).<\/strong> To je proces nastajanja mi\u0161i\u010dnega tkiva, ki je klju\u010den za njegovo obnovo in rast. Poleg vadbe na koli\u010dino mi\u0161i\u010dne mase vplivajo tudi prehrana, genetika in hormonsko okolje v telesu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg\" alt=\"Mi\u0161ice in hitrej\u0161i metabolizem\" class=\"wp-image-600134\" title=\"Mi\u0161ice in hitrej\u0161i metabolizem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bolj zdrava presnova<\/h3>\n\n\n\n<p>Mi\u0161ice lahko mirno ozna\u010dite za vodnjak mladosti. Ne le, da ohranjajo telo v odli\u010dni kondiciji, ampak tudi podpirajo zdravje presnove. Najprej<strong> izbolj\u0161ajo ob\u010dutljivost celic na inzulin,<\/strong> ki je klju\u010den za uravnavanje ravni sladkorja v krvi. Poleg tega je mi\u0161i\u010dna masa presnovno aktivnej\u0161a od ma\u0161\u010dobe. To pomeni, da z njo izgoreva ve\u010d energije. Na splo\u0161no to pomeni, da la\u017eje pospe\u0161ite presnovo in s tem <strong>la\u017eje vzdr\u017eujete zdravo telesno te\u017eo.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po \u0161tudijah je ve\u010dja koli\u010dina mi\u0161i\u010dne mase povezana tudi z <strong>manj\u0161im tveganjem za razvoj presnovnega sindroma.<\/strong> To je kombinacija ve\u010d zdravstvenih stanj (debelost, visok krvni tlak, povi\u0161ana raven glukoze v krvi, povi\u0161ane ravni lipidov v krvi), ki lahko s\u010dasoma privede do bolezni srca ali sladkorne bolezni. Zahvaljujo\u010d mi\u0161icam lahko \u017eivite ne le dlje, ampak, kar je \u0161e pomembneje, imate bolj\u0161o kakovost \u017eivljenja.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[6]<\/sup><\/mark><\/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. Ve\u010dja mo\u010d in samozavest<\/h3>\n\n\n\n<p>Ne dobivajo samo mo\u0161ki, ki imajo dobro razvite bicepse, samozavest. Tudi \u017eenske se \u017eelijo po\u010dutiti mo\u010dne, samozadostne in neodvisne. <strong>Ne gre le za napeto postavo in seksi obline.<\/strong> Ko se dobro po\u010dutite v svojem telesu, raste tudi va\u0161a samozavest. S\u010dasoma se <strong>za\u010dnete po\u010dutiti bolj samozavestno ne le na podro\u010dju \u0161porta, temve\u010d tudi v osebnem in poklicnem \u017eivljenju.<\/strong> Ob\u010dutek, ko lahko sami odnesete te\u017eak nakup domov ali pospravite kov\u010dek v zgornji predal ob vstopu na letalo, je neprecenljiv. Prav tako vam lahko dejstvo, da lahko dvignete olimpijsko palico nad glavo in premagate svoje fizi\u010dne omejitve, pomaga pri premagovanju ostalih stvari v \u017eivljenju. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg\" alt=\"Mi\u0161ice poskrbijo za lep\u0161o postavo\" class=\"wp-image-600150\" title=\"Mi\u0161ice poskrbijo za lep\u0161o postavo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Privla\u010dnej\u0161a postava<\/h3>\n\n\n\n<p>Vse te zdravstvene koristi mi\u0161i\u010dne mase so sicer lepe, vendar je najpogostej\u0161a za\u010detna motivacija za vadbo lep\u0161a postava. <strong>Zaradi mi\u0161ic imate lahko okrogla ramena, mo\u010dne roke, napet <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trebuh<\/a>, \u010dvrsto in okroglo <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zadnjico<\/a> ter lepo oblikovane noge.<\/strong> Celotna postava je tako lahko videti bolj simetri\u010dna in privla\u010dna. K temu je treba dodati \u0161e bolj\u0161o dr\u017eo, ki je prav tako pomembna za videz. Ne verjemite, da boste z rastjo mi\u0161ic dajali ob\u010dutek mo\u0161kosti. Nasprotno, videle boste, da bodo lepo <strong>oblikovale<\/strong> va\u0161o <strong>postavo<\/strong> in <strong>poudarile va\u0161e \u017eenske obline.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih vadbe z ute\u017emi za \u017eenske, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/trening-moci-za-zenske-da-12-razlogov-za-dvigovanje-utezi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ali naj \u017eenske trenirajo za mo\u010d? Da! 12 razlogov za vadbo in telesno aktivnost \u017eensk.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg\" alt=\"\u017denske in mi\u0161ice\" class=\"wp-image-600166\" title=\"\u017denske in mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_zenske_tezje_pridobivajo_misice_kot_moski\"><\/span>Zakaj \u017eenske te\u017eje pridobivajo mi\u0161ice kot mo\u0161ki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017denske te\u017eje pridobivajo mi\u0161ice kot mo\u0161ki iz ve\u010d razlogov, ki so ve\u010dinoma povezani z razlikami v ravni hormonov, telesni sestavi in fiziolo\u0161kih dejavnikih. <\/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. Ravni hormonov<\/h3>\n\n\n\n<p><strong>Predvsem mo\u0161ki imajo 10-20-krat vi\u0161jo raven testosterona kot \u017eenske,<\/strong> zato la\u017eje pridobivajo mi\u0161i\u010dno maso. Poleg tega \u017eenske tekom meseca do\u017eivljajo hormonske spremembe (menstrualni cikel), ki lahko vplivajo na raven energije in splo\u0161no motivacijo za vadbo. Zato morda niso tako dosledne pri vadbi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kak\u0161en vpliv imajo hormoni na rast mi\u0161ic in druga podro\u010dja, si preberite \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Testosteron, estrogen in progesteron: Kako vplivajo na huj\u0161anje in 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<h3 class=\"wp-block-heading\">2. Sestava telesa<\/h3>\n\n\n\n<p>Mo\u0161ki imajo tudi po naravi ve\u010d mi\u0161i\u010dne mase in manj ma\u0161\u010dobe, kar prispeva k hitrej\u0161emu in vidnej\u0161emu doseganju rezultatov. Vendar pa ima lahko vlogo tudi razlika v razmerju mi\u0161i\u010dnih vlaken. <strong>Po \u0161tudijah<\/strong> imajo <strong>mo\u0161ki obi\u010dajno ve\u010dji dele\u017e hitrih mi\u0161i\u010dnih vlaken tipa II,<\/strong> ki imajo ve\u010dji potencial za hipertrofijo kot vzdr\u017eljivostna mi\u0161i\u010dna vlakna tipa I. To mo\u0161ke postavlja v bolj\u0161i izhodi\u0161\u010dni polo\u017eaj tudi z vidika <a href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetskega potenciala.<\/a> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10\u201311]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg\" alt=\"Zakaj \u017eenske te\u017eko pridobivajo mi\u0161i\u010dno maso?\" class=\"wp-image-600182\" title=\"Zakaj \u017eenske te\u017eko pridobivajo mi\u0161i\u010dno maso?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dru\u017ebeni vplivi<\/h3>\n\n\n\n<p><strong>Dru\u017ebene norme pogosto silijo \u017eenske, da se osredoto\u010dajo predvsem na vitkost,<\/strong> ne pa na krepitev mi\u0161ic in mo\u010di. Predvsem v preteklosti je bilo pridobivanje mi\u0161ic predvsem stvar mo\u0161kih, kar se na sre\u010do za\u010denja spreminjati.<\/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. Drugi dejavniki<\/h3>\n\n\n\n<p>Da bi pove\u010dali mi\u0161i\u010dno maso, se morate pravilno prehranjevati. Prese\u017eek energije je predpogoj za rast mi\u0161ic (hipertrofijo). Prav to je lahko za nekatere \u017eenske te\u017eava, saj se <strong>bojijo jesti ve\u010d, da ne bi pridobivale te\u017ee in 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<p>Po prebranih to\u010dkah se morda zdi, da nima smisla niti za\u010deti pridobivati mi\u0161i\u010dne mase, saj bi bilo to v nasprotju z naravo. Na sre\u010do ni tako \u010drno, kot je videti na prvi pogled. Tudi <strong>\u017eenske<\/strong> lahko pri gradnji aktivne mi\u0161i\u010dne mase dose\u017eejo <strong>lepe in pogosto primerljive rezultate s svojimi mo\u0161kimi kolegi.<\/strong> Samo upo\u0161tevajte spodnja priporo\u010dila in se podajte proti svojemu cilju.<\/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=\"59062,105907,105964,107434,112657\" ><\/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=\"Zakaj_je_s_starostjo_tezje_ohranjati_in_pridobivati_misicno_maso\"><\/span>Zakaj je s starostjo te\u017eje ohranjati in pridobivati mi\u0161i\u010dno maso?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z leti se lahko pojavijo ovire, ki upo\u010dasnijo napredek. Menopavza je prva tak\u0161na zavora. Takrat se <strong>zni\u017ea raven hormona estrogena,<\/strong> ki ima vlogo pri ohranjanju mi\u0161i\u010dne mase in vpliva tudi na presnovo in shranjevanje ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spremembe v presnovi, kot je inzulinska rezistenca, tj. slab\u0161a slab\u0161a <a href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ob\u010dutljivost tkiva na inzulin<\/a>, lahko s starostjo upo\u010dasnijo tudi rast mi\u0161ic. Zaradi tega telo ne more ve\u010d tako u\u010dinkovito uporabljati hranilnih snovi, potrebnih za rast mi\u0161ic. Vendar to tudi ne pomeni, da bi morale \u017eenske po menopavzi preklicati \u010dlanstvo v fitnesu in misliti, da vadba ni ve\u010d smiselna. \u0160tudije namre\u010d dokazujejo, da ustrezna <strong>vadba za mo\u010d in pravilno sestavljena prehrana koristita \u017eenskam v vseh starostnih obdobjih.<\/strong><b><strong> <\/strong><\/b><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201314]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg\" alt=\"Pridobivanje mi\u0161ic pri starej\u0161ih \u017eenskah\" class=\"wp-image-600198\" style=\"aspect-ratio:1.4986666666666666;width:840px;height:auto\" title=\"Pridobivanje mi\u0161ic pri starej\u0161ih \u017eenskah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nasvetov_za_zenske_ki_zelijo_povecati_misicno_maso\"><\/span>10 nasvetov za \u017eenske, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pridobivanje mi\u0161ic ni samo vadba in pre\u017eivljanje \u010dasa v fitnesu. Gre za <strong>zapleten proces, ki zahteva spremembe v razli\u010dnih vidikih va\u0161ega \u017eivljenjskega sloga.<\/strong> Vendar to ne pomeni, da morate iz dneva v dan popolnoma spremeniti svoje \u017eivljenje. Razmi\u0161ljajte o tem kot o jadranju z ladjo &#8211; najprej morate dolo\u010diti pravo smer, nato pa po potrebi postopoma prilagajati jadra. Za\u010dnite z majhnimi spremembami vadbe in prehrane. Ko bodo te spremembe postale skoraj naravni del va\u0161ega \u017eivljenja, se lahko bolj osredoto\u010dite na stvari, kot so spanje in drugi vidiki.<\/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=\"monitoring-progress\">1. Zapi\u0161ite za\u010detno izhodi\u0161\u010de <\/h3>\n\n\n\n<p>Preden se lotite celotnega procesa izgradnje mi\u0161ic, <strong>ocenite svoje izhodi\u0161\u010de.<\/strong> Stehtajte se, izmerite se (bicepsi, pas, boki, zadnjica, stegna, me\u010da) in po mo\u017enosti obi\u0161\u010dite <strong>InBody,<\/strong> ki bo prav tako izmerilo va\u0161o mi\u0161i\u010dno in ma\u0161\u010dobno maso. Naprava InBody je obi\u010dajno na voljo v ve\u010djih fitnesih ali prehranskih klinikah, kamor lahko poleg tradicionalnega svetovanja pridete tudi na meritve. Dobro bo, \u010de boste naredili dodatno fotografijo (za lastne potrebe) pri dobri svetlobi v spodnjem perilu. Morda boste na fotografijah opazili spremembe, ki jih na sebi sploh niste opazili. Vse skupaj lahko nato zapi\u0161ete v dnevnik napredka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nato se dogovorite za nadaljnje merjenje \u010dez pribli\u017eno en mesec. V idealnem primeru se v enakih pogojih (\u010das dneva, obla\u010dila, faza menstrualnega ciklusa) ponovno stehtajte (pojdite na InBody), se izmerite in fotografirajte. Nato primerjajte rezultate iz prej\u0161nje meritve.<strong> Ne po\u010dutite se slabo, \u010de po prvem mesecu ne boste takoj opazili odli\u010dnih rezultatov.<\/strong> Za doseganje vidnih rezultatov sta potrebna \u010das in potrpe\u017eljivost. \u010ce tudi po dalj\u0161em \u010dasu (3 mesecih) ne opazite sprememb, boste morali oceniti svoj trenutni na\u010drt vadbe, prehrano, spanje in druge dejavnike ter poskusiti nekaj spremeniti. Navsezadnje se lahko telo vsakega posameznika odziva nekoliko druga\u010de, zato je klju\u010dnega pomena, da ugotovite, kaj vam najbolj ustreza.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg\" alt=\"Postavljanje ciljev pri krepitvi mi\u0161i\u010dne mase\" class=\"wp-image-600214\" title=\"Postavljanje ciljev pri krepitvi mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"setting-targets\">2. Postavite realisti\u010dne cilje<\/h3>\n\n\n\n<p>K pridobivanju mi\u0161i\u010dne mase pristopajte z zavedanjem, da gre za proces, ki zahteva \u010das in potrpe\u017eljivost. Verjemite mi, da je tudi tista fitneserka, ki ji z ob\u010dudovanjem sledite na Instagramu, do svoje sedanje postave pri\u0161la z ve\u010dletnim trdim delom in da je zagotovo ni dobila v nekaj tednih. Zato je pomembno, da si <strong>postavite realne cilje, ki vam bodo pomagali ohraniti motivacijo in se izogniti razo\u010daranju zaradi prevelikih pri\u010dakovanj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Va\u0161i cilji morajo biti \u010dim bolj specifi\u010dni.<\/strong> Razmislite, koliko mi\u0161i\u010dne mase lahko realno pridobite v enem mesecu ali letu.<\/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>Glede na \u0161tudije za\u010detniki hitreje napredujejo. Na <strong>mesec lahko pridobijo 0,5 kg mi\u0161ic, na leto pa pribli\u017eno 5-6 kg.<\/strong><\/li>\n\n\n\n<li>Pri naprednej\u0161ih \u0161portnicah, ki trenirajo \u017ee ve\u010d kot eno leto, je napredek obi\u010dajno po\u010dasnej\u0161i in obi\u010dajno zna\u0161a<strong> 2-3 kg na leto.<\/strong><b><strong> <\/strong><\/b><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15\u201316]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najbolje je, da spremljate, kako se va\u0161a mi\u0161i\u010dna masa giblje na napravi InBody ali drugi pametni tehtnici.<\/strong> Obi\u010dajna doma\u010da tehtnica lahko poka\u017ee, da ste pridobili te\u017eo, vendar ne bo prepoznala, ali gre samo za mi\u0161ice ali tudi za ma\u0161\u010dobo. Pripravite se tudi na to, da je zelo te\u017eko pridobiti \u010disto mi\u0161i\u010dno maso in da boste verjetno zlahka pridobili tudi ma\u0161\u010dobo, kar je povsem naravno. Vendar pa se vam bo verjetno spremenilo razmerje telesnih tkiv in odstotek <a href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">telesne ma\u0161\u010dobe<\/a> se bo postopoma zmanj\u0161eval.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ciljev si ni treba postavljati le glede hitrosti pridobivanja mi\u0161ic, temve\u010d tudi glede vadbe in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prehrane<\/a>. Na primer, vsaj trikrat na teden obi\u0161\u010dite fitnes, v \u0161estih mesecih za 10% pove\u010dajte svojo maksimalno obremenitev pri <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">po\u010depu<\/a>, vsak dan pojejte pet obrokov sadja in zelenjave, popijte vsaj dva litra vode itd. <strong>Svoje cilje lahko s\u010dasoma prilagodite, ko se izbolj\u0161ate in ko se v va\u0161em \u017eivljenju pojavijo druge okoli\u0161\u010dine.<\/strong><\/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 dolo\u010diti dosegljive cilje, preberite v \u010dlanku. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako postaviti cilj in uspeti.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg\" alt=\"Na\u010drt prehrane za \u017eenske za pove\u010danje mi\u0161i\u010dne mase\" class=\"wp-image-600230\" title=\"Na\u010drt prehrane za \u017eenske za pove\u010danje mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"diet\">3. Pove\u010dajte vnos kalorij in u\u017eivajte uravnote\u017eeno prehrano<\/h3>\n\n\n\n<p>Pri pridobivanju mi\u0161i\u010dne mase morate pojesti ve\u010d, kot porabite na dan, torej dose\u010di kalori\u010dni prese\u017eek. Vendar to ne pomeni, da se morate nesmiselno prenajedati in pojesti vse, kar ponuja va\u0161a shramba ali hladilnik. Praviloma je dovolj, da svoj trenutni energijski vnos, pri katerem vzdr\u017eujete svojo telesno te\u017eo, pove\u010date za 10-20 %. To prakti\u010dno pomeni 250-500 kcal na dan. Na primer 70 g <a href=\"https:\/\/gymbeam.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kosmi\u010dev<\/a> ali ri\u017ea, 40 g <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a> ali 70 g <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" class=\"ek-link\">gainerja<\/a> je pribli\u017eno 250 kcal. Kot lahko vidite, to niso zelo velike porcije hrane.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [17\u201319]<\/sup><\/mark><\/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\">Koliko beljakovin, ogljikovih hidratov in ma\u0161\u010dob morate zau\u017eiti pri pridobivanju telesne mase?<\/h4>\n\n\n\n<p>Priporo\u010dila za rast mi\u0161ic po mnenju <strong>Mednarodnega zdru\u017eenja za \u0161portno prehrano (ISSN):<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Makrohranila<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Priporo\u010den vnos (g\/kg telesne te\u017ee na dan)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Odstotek celotnega dnevnega vnosa kalorij<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beljakovine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ogljikovi hidrati<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20137<\/td><td class=\"has-text-align-center\" data-align=\"center\">45\u201365 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ma\u0161\u010dobe<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201335 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><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><\/strong> bo v hipu izra\u010dunal va\u0161 optimalni vnos.<\/li>\n\n\n\n<li>\u010clanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Prilagojen na\u010drt prehrane: Celovit vodnik za na\u010drtovanje prehrane po kalorijah in hranilnih vrednostih<\/a><\/strong> vas bo vodil skozi celoten postopek oblikovanja prehrane od A do \u017d.<\/li>\n\n\n\n<li>Ve\u010d o posebnih prehranskih potrebah \u017eensk si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u017denske in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje in lepoto.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Kako se prehranjevati pri pove\u010danju telesne mase?\" class=\"wp-image-600246\" title=\"Kako se prehranjevati pri pove\u010danju telesne mase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein\">4. Pazite na vnos beljakovin<\/h3>\n\n\n\n<p>Za rast mi\u0161ic je poleg treninga mo\u010di pomemben tudi ustrezen vnos beljakovin. <strong>Mi\u0161i\u010dne beljakovine se v telesu skoraj neprestano razgrajujejo in kopi\u010dijo.<\/strong> To se \u0161e bolj intenzivno dogaja med vadbo in po njej. <strong>Da bi mi\u0161ice rasle in pove\u010dale svoj obseg, je treba dnevno zau\u017eiti dovolj beljakovin, <\/strong>da se spodbudi proizvodnja sinteze mi\u0161i\u010dnih beljakovin (MPS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u017eenske, ki \u017eelijo pridobiti mi\u0161i\u010dno maso, je pomembno, da zagotovijo zadosten vnos tega makrohranila, kar obi\u010dajno pomeni <strong>1,4-2,0 grama beljakovin na kilogram telesne te\u017ee na dan.<\/strong> Za \u017eensko, ki tehta 60 kilogramov, to na primer pomeni pribli\u017eno 84-120 gramov beljakovin na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bolj intenzivno in pogosto kot trenirate, ve\u010d beljakovin potrebuje va\u0161e telo za regeneracijo<\/strong> in rast mi\u0161ic. Zato je pri treningu mo\u010di klju\u010dnega pomena, da redno u\u017eivate beljakovine, ki pomagajo optimizirati regeneracijo in pove\u010dati rast mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj\u0161i viri beljakovin vklju\u010dujejo meso (puste vrste &#8211; <a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" class=\"ek-link\">pi\u0161\u010danec<\/a>,<a href=\"https:\/\/gymbeam.si\/turkey-breasts-marinated-in-water-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> puranje prsi<\/a>, goveji hrbet), <a href=\"https:\/\/gymbeam.si\/blog\/tag\/ribe\/ \" class=\"ek-link\">ribe <\/a><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">(tuna<\/a>, <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardele,<\/a> <a href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">losos<\/a>), <a href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jajca<\/a>, jogurt, skuta, skyr, sir in drugi mle\u010dni izdelki, <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotka<\/a> ali<a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> rastlinske beljakovine<\/a>, <a href=\"https:\/\/gymbeam.com\/ tofu-gymbeam.html\" class=\"ek-link\">t<\/a><a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\"o (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.com\/ tofu-gymbeam.html\" class=\"ek-link\">fu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> ali <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>.<\/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>V\u010dasih je te\u017eko zau\u017eiti dovolj beljakovin in v tem primeru nam pridejo prav beljakovinska dopolnila. O tem, kako pravilno u\u017eivati beljakovine, se lahko pou\u010dite v tem \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-za-zenske-in-njihovi-ucinki-koristi-in-odmerjanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako beljakovine spremenijo \u017eensko telo in pomagajo pri huj\u0161anju?<\/a><\/strong><\/li>\n\n\n\n<li>Ve\u010d o najbolj\u0161ih virih beljakovin si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u017divila, s katerimi lahko prehrani zlahka dodate beljakovine.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Beljakovine in pridobivanje mi\u0161i\u010dne mase\" class=\"wp-image-600262\" title=\"Beljakovine in pridobivanje mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strength-training\">5. Za\u010dnite z vadbo za mo\u010d<\/h3>\n\n\n\n<p>Ko ste uredili prehrano in u\u017eivate ve\u010d hrane za energijo, je tu najbolj\u0161i na\u010din za porabo dodatnih kalorij. To ne more biti ni\u010d drugega kot vadba za mo\u010d. To vklju\u010duje <strong>vaje, pri katerih se uporablja upor, kot so lastna telesna te\u017ea, <a href=\"https:\/\/gymbeam.si\/utezi-in-palice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> ali naprave z ute\u017emi.<\/strong> Pri tem se mi\u0161i\u010dna vlakna raztezajo in povzro\u010dajo manj\u0161e po\u0161kodbe. To povzro\u010di kratkotrajno mehansko in presnovno obremenitev mi\u0161ic ter druge fiziolo\u0161ke reakcije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po vadbi se ta vlakna popravijo<\/strong> in okrepijo s prilagoditvenimi mehanizmi. Tako se telo bolje prilagodi na ponavljajo\u010de se obremenitve, kar je glavno na\u010delo krepitve in rasti mi\u0161ic. To je glavni razlog, da se z vsakim treningom po\u010dutite mo\u010dnej\u0161i in lahko opravite ve\u010d ponovitev ali dvignete te\u017eje ute\u017ei. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite, da bi va\u0161a vadba dolgoro\u010dno prinesla rezultate? Potem ne morete brez <strong>na\u010dela progresivne preobremenitve.<\/strong> Brez skrbi, ne gre za srednjeve\u0161ko metodo mu\u010denja. Gre preprosto za to, da morate med vadbo postopoma pove\u010devati obremenitev. To je lahko pove\u010danje te\u017ee, \u0161tevila ponovitev ali intenzivnosti vaje. Zaradi tega se mora va\u0161e telo prilagoditi novim impulzom, kar<strong> prepre\u010duje stagnacijo, posledi\u010dno pa spodbuja rast in krepitev mi\u0161ic.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg\" alt=\"Vadba za mo\u010d za \u017eenske\" class=\"wp-image-600278\" title=\"Vadba za mo\u010d za \u017eenske\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako trenirati, da bi pridobili mi\u0161i\u010dno maso?<\/h4>\n\n\n\n<p>Mi\u0161ice za svojo <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">rast<\/a> potrebujejo ustrezen impulz, ki ga povzro\u010di prilagoditev na trening. Zato lahko pozabite na arhai\u010dno priporo\u010dilo, da morajo \u017eenske trenirati z majhnimi ute\u017emi za veliko \u0161tevilo ponovitev. Za rast mi\u0161ic se najpogosteje priporo\u010dajo obremenitve med<strong> 60-80 % 1RM<\/strong> (One-Repetition Maximum) ali 1 ponovitev z najve\u010djo te\u017eo. Zlata sredina za \u0161tevilo ponovitev je <strong>8-12 ponovitev v 4-6 serijah.<\/strong> Vendar ne pozabite na odmore med serijami, ki naj obi\u010dajno trajajo 1-3 minute. In ne verjemite, da so vaje s te\u017ekimi ute\u017emi primerne le za mo\u0161ke, tudi \u017eenske lahko z njimi zgradijo privla\u010dno postavo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[22] <\/sup><\/mark><\/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\">Katere vaje izbrati za vadbo?<\/h4>\n\n\n\n<p>\u010cude\u017enih vaj za rast mi\u0161ic ni. Vedno gre za izpolnjevanje zgoraj navedenih pogojev in vzpostavitev dobrega splo\u0161nega na\u010drta vadbe. Varno lahko za\u010dnete z vajami z lastno te\u017eo. Vendar so vaje z ute\u017emi u\u010dinkovitej\u0161e. \u010ce z vadbo z ute\u017emi \u0161ele za\u010denjate in niste prepri\u010dani o pravilni tehniki, vam priporo\u010damo, da poi\u0161\u010dete izku\u0161enega trenerja, ki vam jo bo razlo\u017eil na osebnih treningih. Dobro podlago vam bodo dali tudi na\u0161i <strong><a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-trening\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010dlanki<\/a> o vajah, ki vedno vklju\u010dujejo opis pravilne izvedbe in pogostih napak. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[23\u201324] <\/sup><\/mark><\/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>Vadbo gradite na osnovnih vajah, kot so po\u010depi, mrtvi dvigi, potisk nad rameni ali vaje za biceps. <\/li>\n\n\n\n<li>Izberite 2-4 vaje za vsak del telesa. Vklju\u010dite kompleksne (ve\u010dsklepne) in izolirane (enosklepne) vaje.<\/li>\n\n\n\n<li>Pri manj\u0161ih mi\u0161icah, kot je biceps, obi\u010dajno zadostuje manj vaj. <\/li>\n\n\n\n<li>Dodajte enostranske vaje (na eni okon\u010dini), da se bolj osredoto\u010dite na vadbo leve ali desne okon\u010dine posebej. Mednje spadajo bolgarski po\u010depi, izpadni koraki ali upogibi bicepsa z ute\u017emi.<\/li>\n\n\n\n<li>Kombinacija vaj s prostimi ute\u017emi (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbells<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">barbell<\/a>) in na napravah v fitnesu (naprava za veslanje, naprava za prsi).<\/li>\n\n\n\n<li>Pred glavnim delom vadbe pripravite mi\u0161ice na obremenitev z ogrevanjem, ki obi\u010dajno vklju\u010duje mobilizacijo sklepov in vaje z lastno te\u017eo.<\/li>\n\n\n\n<li>Tehni\u010dno najzahtevnej\u0161e vaje vedno vklju\u010dite na za\u010detek vadbe. Najpogosteje so to kompleksne vaje in tiste, ki obremenjujejo velike mi\u0161i\u010dne skupine (hrbet, noge).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nau\u010dite se, kako na\u010drtovati vadbo z upo\u0161tevanjem vseh spremenljivk v tem \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Primer ustreznih vaj za posamezne dele telesa<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Podro\u010dje telesa<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vaje za trening<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ramena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisk z ute\u017emi, stoje\u010di dvigi ute\u017ei, Arnoldov potisk<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hrbet<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Veslanje v stoje, \u0161iroki potiski, vertikalni potegi, veslanje z ro\u010dko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Biceps<\/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 s kablom (cable biceps curl)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Triceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Potegi \u010dez glavo (overhead lat pulldowns), povratni udarec z ro\u010dko (dumbbell kick-back), izteg bicepsa v le\u017ee\u010dem polo\u017eaju (lying tricep extension)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prsa<\/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 napravi (pec-deck fly)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><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)\">Trebu\u0161ne mi\u0161ice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Izmeni\u010dni dotiki tal s peto (single leg heel taps), plank, dvig kolen (hanging knee raises), Russian twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zadnjica<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi z dr\u017eanjem olimpijske palice na hrbtu (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 class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Stegna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dep z olimpijsko palico spredaj (front squats), romunski mrtvi dvig (Romanian deadlift), izteg noge na napravi (machine leg extensions), potisk nog (leg press)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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<h4 class=\"wp-block-heading\">Kako pogosto morate trenirati, ko pove\u010dujete telesno maso? <\/h4>\n\n\n\n<p>\u010ce imate \u010das za vadbo le <strong>2-3-krat na teden, je idealna vadba za celotno telo.<\/strong> Na\u010drtujte vaje za zgornjo in spodnjo polovico telesa.<strong> Pri pogostosti vadbe 3-krat na teden ali ve\u010d lahko izmeni\u010dno izvajate vaje za zgornji in 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">6. Namenite \u010das regeneraciji<\/h3>\n\n\n\n<p>V na\u010drtu treninga ne pozabite upo\u0161tevati potrebe po po\u010ditku. Ni vam treba ves \u010das delati 100% z mislijo, da je to edini na\u010din za doseganje rezultatov. Enkrat na mesec ali dva vklju\u010dite teden razbremenitve, v katerem zmanj\u0161ate obremenitev, \u0161tevilo ponovitev in celo \u0161tevilo serij. Ta teden vam bo omogo\u010dil, da se nekoliko upo\u010dasnite, zaradi \u010desar boste <strong>pridobili mo\u010d za naslednje zahtevne treninge.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[25]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da <strong><a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">regeneracija<\/a> ni le le\u017eanje na kav\u010du. Dneve brez fitnesa lahko pre\u017eivite tudi aktivno<\/strong> in vklju\u010dite lahkotno kardio vadbo, raztezanje ali jogo, ki lahko pomagajo sprostiti mi\u0161ice in pospe\u0161ijo regeneracijo. Prav tako ne pozabite, da se <strong>mi\u0161ice po vadbi za mo\u010d popolnoma obnovijo v pribli\u017eno 24-72 urah.<\/strong> Zato je idealno, da eno mi\u0161i\u010dno podro\u010dje vadite pribli\u017eno dvakrat na teden.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [26]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 na\u010drt vadbe mora biti uravnote\u017een in vklju\u010devati dneve intenzivne vadbe, pa tudi po\u010ditka, da se bo va\u0161e telo imelo \u010das prilagoditi obremenitvi, rasti in postati mo\u010dnej\u0161e. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, zakaj je regeneracija tako pomembna in katere oblike je treba vklju\u010diti, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov, kako najbolje regenerirati telo po treningu.<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg\" alt=\"Regeneracija in mi\u0161i\u010dna masa\" class=\"wp-image-600296\" title=\"Regeneracija in mi\u0161i\u010dna masa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sleep\">7. Spi kot Trnjul\u010dica<\/h3>\n\n\n\n<p>Ni vam treba v najglobljem spancu \u010dakati na poljub prebujenja \u010dednega princa, a \u010de si boste v sanjski de\u017eeli redno privo\u0161\u010dili po\u0161teno osmico, se boste morda zbudili z ve\u010djimi mi\u0161icami. Konec koncev je kakovosten spanec hrbtenica vseh va\u0161ih prizadevanj. Ne samo, da povrne fizi\u010dno in du\u0161evno mo\u010d, popravi tudi <strong>mi\u0161ice, obremenjene zaradi treninga.<\/strong> Zlasti med globokim spanjem (faza brez REM), se <strong>rastni hormon, <\/strong>ki je bistven za izgradnjo mi\u0161i\u010dne mase,<strong> spro\u0161\u010da v telesu.<\/strong> Zato je pomembno, da spanec postavimo na prvo mesto in mu posvetimo vsaj <strong>7-9 ur na dan. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa se lahko v telesu spro\u0161\u010da ve\u010d kortizola, \u010de ne spite dovolj. To je znan <strong>stresni hormon, katerega visoke vrednosti ote\u017eujejo rast mi\u0161ic.<\/strong> V\u010dasih ga imenujemo tudi katabolni hormon. To pomeni, da prispeva k razgradnji mi\u0161i\u010dne mase v energijo in tako zavira njeno proizvodnjo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje je <strong>odli\u010dno orodje za ustvarjanje idealnega hormonskega okolja v telesu, ki omogo\u010da izgradnjo mi\u0161ic<\/strong> in kar najve\u010dje rezultate va\u0161ega treninga. Vendar pa vsi vemo, da v \u017eivljenju stvari ne gredo vedno po na\u010drtu ali na\u0161ih pri\u010dakovanjih, zato se zgodi, da <strong>v\u010dasih spimo manj. <\/strong>V tem primeru se je treba zavedati, da to ne pomeni izgube kakr\u0161nih koli dose\u017eenih rezultatov. Ko spite manj, ustrezno prilagodite svoj urnik treninga, upo\u010dasnite in ne bodite tako strogi do sebe. Ko boste imeli prilo\u017enost spati ve\u010d, se lahko vrnete k stoodstotnemu delu.<\/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>\u010ce \u017eelite izvedeti ve\u010d o vlogi spanja pri doseganju ciljev, preberite na\u0161 \u010dlanek<a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> Spanje: Naju\u010dinkovitej\u0161i spodbujevalec<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> in topilec ma\u0161\u010dob.<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce imate te\u017eave s spanjem, preizkusite prakti\u010dne nasvete iz na\u0161ega \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako hitro zaspati? Preizkusite te preproste nasve<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" class=\"ek-link\">te za bolj\u0161i spanec.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg\" alt=\"Spanje in rast mi\u0161ic\" class=\"wp-image-600314\" title=\"Spanje in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dealing-with-stress\">8. Nau\u010dite se obvladovati stres<\/h3>\n\n\n\n<p>Stres je naravni del \u017eivljenja, vendar lahko, \u010de se z njim dolgo \u010dasa ne spopadate, <strong>negativno vpliva na va\u0161e zdravje in sposobnost pridobivanja mi\u0161ic. <\/strong>Pri odzivu na stres se namre\u010d spro\u0161\u010da hormon kortizol, ki lahko znatno upo\u010dasni rast mi\u0161ic. Zato je pomembno, da se nau\u010dite bolje obvladovati stres in poi\u0161\u010dete tehnike, ki vam bodo ustrezale.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[29]<\/sup><\/mark><\/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\">Preizkusite nekaj preverjenih tehnik in se dr\u017eite tistih, ki vam najbolj ustrezajo:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vklju\u010dite dihalne vaje &#8211; globok vdih in izdih<\/li>\n\n\n\n<li>odpravite se v naravo ali izvajajte <a href=\"https:\/\/gymbeam.si\/blog\/9-tipov-joge-in-njene-koristi-za-telesno-in-dusevno-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jogo<\/a><\/li>\n\n\n\n<li>pi\u0161ite dnevnik<\/li>\n\n\n\n<li>osredoto\u010dite se le na stvari, ki jih lahko nadzirate<\/li>\n\n\n\n<li>privo\u0161\u010dite si masa\u017eo, kozmeti\u010dni tretma ali drugo obliko sprostitve<\/li>\n\n\n\n<li>pojdite na kavo s prijatelji<\/li>\n\n\n\n<li>poskusite <a href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metitacijo<\/a> &#8211; npr. z uporabo aplikacije za \u010duje\u010dnost<\/li>\n\n\n\n<li>dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogene<\/a>, ki so snovi, ki pomagajo v boju proti stresu<\/li>\n\n\n\n<li>poslu\u0161ajte spro\u0161\u010dujo\u010do glasbo ali si oglejte film<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">savna<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" class=\"ek-link\">terapija s hladno vodo<\/a> ali vro\u010da kopel so lahko prav tako koristne<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako stres vpliva na vas in kaj je najbolje za vas, preberite ta \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg\" alt=\"Stres in rast mi\u0161ic\" class=\"wp-image-600332\" title=\"Stres in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"supplements\">9. Preizkusite dokazano u\u010dinkovita prehranska dopolnila<\/h3>\n\n\n\n<p>Rezultate lahko podprete tudi z ustrezno izbranimi prehranskimi dopolnili. <mark class=\"has-inline-color has-orange-color\"><sup>[19]&nbsp;<\/sup><\/mark><\/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>Kakovostni <a href=\"https:\/\/gymbeam.si\/gainerji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a> vam lahko pomaga pove\u010dati vnos energije,<\/strong> zlasti \u010de ne morete zau\u017eiti ciljne koli\u010dine energije v obliki trdne prehrane ali iz kakr\u0161nega koli razloga raje u\u017eivate teko\u010do hrano, ki se hitreje absorbira.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sirotka<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinske beljakovine<\/a> bodo olaj\u0161ale doseganje priporo\u010denega dnevnega vnosa beljakovin<\/strong> in podprle regeneracijo po vadbi.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> so esencialne <a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokisline<\/a>,<\/strong> ki jih telo lahko uporabi kot vir energije med telesno aktivnostjo. Zato lahko prispevajo k za\u0161\u010diti mi\u0161ic pred izgorevanjem energije med zelo zahtevnimi in dolgimi treningi.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/creatine\" class=\"ek-link\">Kreatin<\/a> lahko podpira telesno zmogljivost z regeneracijo ATP,<\/strong> zlasti med kratkimi zaporednimi intervali intenzivnega treninga. Pomaga lahko tudi pri zmogljivosti.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Multivitamini<\/a> vam bodo pomagali zagotoviti vsa bistvena mikrohranila,<\/strong> ki imajo pomembno vlogo pri skoraj vseh biolo\u0161kih procesih v telesu.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Predvadbeni stimulantsi<\/strong><\/a><strong> ponavadi vsebujejo <\/strong><a href=\"https:\/\/gymbeam.si\/kofein-90-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofein<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/beta-alanin-120-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta alanin<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/tavrin-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>taurin<\/strong><\/a> in druge snovi, ki vas bodo spodbudile, vam pomagale pri pripravi na vadbo in izbolj\u0161ale va\u0161o telesno zmogljivost.<\/li>\n<\/ul>\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>Ve\u010d o teh prehranskih dopolnilih si lahko preberete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Prehranska dopolnila za vadbo in kako jih izbrati?<\/strong><\/a><\/li>\n\n\n\n<li>Tudi v tem \u010dlanku se lahko bolje seznanite s prehranskimi dopolnili, namenjenimi \u017eenskam <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/katera-prehranska-dopolnila-so-primerna-za-zenske\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Katera prehranska dopolnila za \u017eenske so najbolj\u0161a za prebavo, vadbo in nego lepote?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png\" alt=\"Prehranska dopolnila za pove\u010danje mi\u0161i\u010dne mase pri \u017eenskah\" class=\"wp-image-600348\" title=\"Prehranska dopolnila za pove\u010danje mi\u0161i\u010dne mase pri \u017eenskah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"consistency\">10. Bodite dosledni<\/h3>\n\n\n\n<p>Pri tem ne pozabite, da je <strong>pridobivanje mi\u0161i\u010dne mase dolgotrajen proces, ki zahteva potrpe\u017eljivost in vztrajnost.<\/strong> To je lahko \u0161e ve\u010dji izziv kot huj\u0161anje. Pri slednji lahko vidne rezultate dose\u017eete \u017ee po nekaj tednih, medtem ko rast mi\u0161ic zahteva mesece do leta vztrajnega truda. To je maraton in ne sprint. Vendar verjemite, da se bo ves trud na koncu obrestoval in <strong>s\u010dasoma boste po\u017eeli sladke sadove fit in napete postave.<\/strong> Tudi zato morate imeti dolgoro\u010dno vzdr\u017een na\u010drt in ne smete iti v skrajnosti, saj boste tako zagotovili, da ne boste obupali po prvem tednu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako poskrbeti, da bo igla va\u0161ega kompasa usmerjena k cilju, preberite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/13-nasvetov-za-ohranjanje-motivacije-za-vadbo-in-doseganje-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nasvetov za ohranjanje motivacije za vadbo in doseganje ciljev?<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ice imajo pomembno vlogo pri zdravju in vitalnosti \u017eensk. Zato je pomembno, da zanje skrbimo in naredimo vse, kar je potrebno za njihovo vzdr\u017eevanje in rast. \u010ceprav pot do mi\u0161i\u010dne mase zahteva veliko prizadevnosti in potrpe\u017eljivosti, <strong>se vam bo zagotovo ve\u010dkratno povrnila in to ne le v obliki seksi, napete postave.<\/strong> V dana\u0161njem \u010dlanku ste dobili podroben vodnik o tem, kako sestaviti na\u010drt vadbe in kaj je treba prilagoditi v prehrani ter drugih spremenljivkah \u017eivljenjskega sloga. Osredoto\u010dite se na potrebne spremembe in si dajte dovolj \u010dasa za oblikovanje novih navad. Ne pozabite, da se <strong>z vsakim majhnim korakom pribli\u017eate svojim ciljem.<\/strong> Bodite potrpe\u017eljivi, dosledni in verjemite v proces.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d, ne pozabite deliti teh nasvetov s prijatelji, ki prav tako \u017eelijo izbolj\u0161ati svojo postavo. <\/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:\/\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako telovaditi in se prehranjevati, medtem ko se mi\u0161ice pove\u010dujejo? Podroben vodnik za \u017eenske, ki \u017eelijo zdravo pridobivati te\u017eo in u\u017eivati v vseh prednostih pridobivanja mi\u0161ic. <\/p>\n","protected":false},"author":129,"featured_media":600116,"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":[122],"tags":[6675,7191,7263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-602559","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-rast-misicne-mase-sl","10":"tag-trening-za-moc","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nasvetov za \u017eenske, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako \u017eenske pridobivajo telesno maso? 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