{"id":616929,"date":"2024-10-10T16:46:52","date_gmt":"2024-10-10T14:46:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=616929"},"modified":"2024-10-10T16:47:02","modified_gmt":"2024-10-10T14:47:02","slug":"kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/","title":{"rendered":"Kako ustvariti u\u010dinkovit vadbeni na\u010drt za vadbo doma?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#Kaksne_so_prednosti_vadbe_doma\" title=\"Kak\u0161ne so prednosti vadbe doma?\">Kak\u0161ne so prednosti vadbe doma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#Zakaj_je_koristno_imeti_nacrt_vadbe\" title=\"Zakaj je koristno imeti na\u010drt vadbe?\">Zakaj je koristno imeti na\u010drt vadbe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#10_korakov_za_ustvarjanje_nacrta_domace_vadbe\" title=\"10 korakov za ustvarjanje na\u010drta doma\u010de vadbe\">10 korakov za ustvarjanje na\u010drta doma\u010de vadbe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#1_Dolocite_svoje_cilje\" title=\"1. Dolo\u010dite svoje cilje\">1. Dolo\u010dite svoje cilje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#2_Upostevajte_stevilo_in_trajanje_vasih_vadb\" title=\"2. Upo\u0161tevajte \u0161tevilo in trajanje va\u0161ih vadb\">2. Upo\u0161tevajte \u0161tevilo in trajanje va\u0161ih vadb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#3_Nacrtujte_svoje_vadbe_za_dolocene_dni\" title=\"3. Na\u010drtujte svoje vadbe za dolo\u010dene dni\">3. Na\u010drtujte svoje vadbe za dolo\u010dene dni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#4_Izberite_Specificne_Vaje\" title=\"4. Izberite Specifi\u010dne Vaje\">4. Izberite Specifi\u010dne Vaje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#5_Izberite_stevilo_ponovitev_serij_in_tezo_glede_na_svoj_cilj\" title=\"5. Izberite \u0161tevilo ponovitev, serij in te\u017eo glede na svoj cilj\">5. Izberite \u0161tevilo ponovitev, serij in te\u017eo glede na svoj cilj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#6_Preprecite_stagnacijo_z_obnavljanjem_svoje_vadbene_rutine\" title=\"6. Prepre\u010dite stagnacijo z obnavljanjem svoje vadbene rutine\">6. Prepre\u010dite stagnacijo z obnavljanjem svoje vadbene rutine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#7_Privoscite_si_dovolj_pocitka_in_poskrbite_za_kakovosten_spanec\" title=\"7. Privo\u0161\u010dite si dovolj po\u010ditka in poskrbite za kakovosten spanec\">7. Privo\u0161\u010dite si dovolj po\u010ditka in poskrbite za kakovosten spanec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#8_Podprite_svoje_rezultate_s_kakovostno_prehrano\" title=\"8. Podprite svoje rezultate s kakovostno prehrano\">8. Podprite svoje rezultate s kakovostno prehrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#9_Poskusite_dokazano_ucinkovita_prehranska_dopolnila\" title=\"9. Poskusite dokazano u\u010dinkovita prehranska dopolnila\">9. Poskusite dokazano u\u010dinkovita prehranska dopolnila<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#10_Ostanite_motivirani_in_dosledni\" title=\"10. Ostanite motivirani in dosledni\">10. Ostanite motivirani in dosledni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doma\u010de vadbe so v zadnjih letih postale zelo priljubljene. <strong>Prihranijo vam \u010das, nudijo ve\u010djo prilagodljivost \u010dez dan<\/strong> in lahko <strong>popestrijo va\u0161o obi\u010dajno vadbeno rutino.<\/strong> Poleg tega se lahko izognete natrpanim telovadnicam in prihranite pri \u010dlanarinah. In ne, vadba doma ne pomeni \u010di\u0161\u010denja, prestavljanja pohi\u0161tva ali barvanja. Gre samo za vas &#8211; naj bo to izvajanje vaj z lastno te\u017eo, dvigovanje ute\u017ei ali vadba joge. \u010ce pa \u017eelite kar najbolje izkoristiti svoje vadbe doma in dose\u010di resni\u010dne rezultate, potrebujete dober na\u010drt vadbe. Dober na\u010drt vas bo ohranjal na pravi poti, ne glede na to, ali je va\u0161 cilj <strong>izgubiti te\u017eo, pridobiti mi\u0161i\u010dno maso<\/strong> ali izbolj\u0161ati splo\u0161no telesno pripravljenost.<\/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=\"Kaksne_so_prednosti_vadbe_doma\"><\/span>Kak\u0161ne so prednosti vadbe doma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se doma\u010dih vadb lotite sistemati\u010dno, lahko dose\u017eete enako dobre, \u010de ne celo bolj\u0161e rezultate kot v telovadnici. <strong>Za nekatere ljudi je doma\u010da telovadnica preprosto bolj\u0161a izbira kot komercialna.<\/strong> Kak\u0161ni pa so razlogi za to?<\/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. U\u017eivali boste v ve\u010dji \u010dasovni prilagodljivosti<\/h3>\n\n\n\n<p>Namesto da bi porabili 30 minut za vo\u017enjo do telovadnice, se lahko takoj lotite vadbe. To je \u0161e posebej dragoceno za ljudi z natrpanimi urniki, kot so <strong>star\u0161i, delavci z izmenskim delom ali \u0161tudenti med izpitnim obdobjem.<\/strong> Ni vam treba prilagajati svojega urnika delovnemu \u010dasu fitnesa; lahko telovadite zjutraj, zve\u010der ali celo pono\u010di, kadar koli vam ustreza. Samo upo\u0161tevajte, da s preskakovanjem kolebnice ob 2. uri zjutraj morda ne boste navdu\u0161ili svojih sosedov. <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Prihranili boste denar za \u010dlanstvo v fitnesu<\/h3>\n\n\n\n<p>Vadba doma <strong>odpravi potrebo po mese\u010dnem \u010dlanstvu v fitnesu in stro\u0161kih prevoza.<\/strong> Poleg tega, \u010de postanete navdu\u0161eni, lahko prihranjeni denar vlo\u017eite v nekaj osnovne opreme, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podloga za vadbo<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> ali <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\" class=\"ek-link\">elasti\u010dni trakovi<\/a>. S\u010dasoma lahko ustvarite doma\u010do telovadnico, ki vam jo bo zavidal vsak ljubitelj fitnesa. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg\" alt=\" Prednosti vadbe doma\" class=\"wp-image-608284\" title=\" Prednosti vadbe doma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Lahko boste prilagodili vadbo svojim potrebam<\/h3>\n\n\n\n<p><strong>Va\u0161o vadbo lahko prilagodite svojim potrebam, stopnji telesne pripravljenosti in \u017eeljam.<\/strong> Povsem od vas in va\u0161ih ciljev je odvisno, katere vaje boste vklju\u010dili v va\u0161 na\u010drt &#8211; ne glede na to, ali se osredoto\u010date izklju\u010dno na trening za mo\u010d ali vklju\u010dujete elemente <a href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">joge<\/a>, pilatesa ali kalistenike.<\/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. Ustvarili boste popolno vadbeno okolje<\/h3>\n\n\n\n<p>\u010ce vam doma\u010da postavitev to omogo\u010da, <strong>lahko ustvarite vadbeni prostor, prilagojen va\u0161im \u017eeljam.<\/strong> Nikoli vam ne bo treba \u010dakati nekoga drugega, ki uporablja opremo, ki jo potrebujete, ali poslu\u0161ati glasbo, ki je dale\u010d od va\u0161ega okusa. Edina morebitna te\u017eava bi lahko bila, da vas dru\u017einski \u010dlan namerno ali nenamerno moti pri va\u0161em prizadevanju za bolj\u0161o razli\u010dico sebe. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg\" alt=\" Zakaj vaditi doma?\" class=\"wp-image-608300\" title=\" Zakaj vaditi doma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-2048x1280.jpg 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=\"Zakaj_je_koristno_imeti_nacrt_vadbe\"><\/span>Zakaj je koristno imeti na\u010drt vadbe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u010drt vadbe je kot <strong>zemljevid, ki vas vodi do va\u0161ih ciljev na najbolj u\u010dinkovit na\u010din.<\/strong> Poka\u017ee vam najbolj\u0161o pot, kar vam pomaga, da ostanete na pravi poti in da vas vsak trening pribli\u017ea va\u0161emu sanjskemu telesu. Dobro strukturiran na\u010drt vadbe je koristen tako za za\u010detnike kot za napredne \u0161portnike, saj jim pomaga napredovati. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/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>Ustvarili boste sistem za svoje vadbe:<\/strong> To pomeni, da boste to\u010dno vedeli, kaj delati in kdaj, kar vam bo omogo\u010dilo, da se izognete kaosu in izgubljenemu \u010dasu pri odlo\u010danju, katere vaje izvajati tisti dan.<\/li>\n\n\n\n<li><strong>Vadili boste bolj u\u010dinkovito:<\/strong> Osredoto\u010dili se boste na vaje in vrste vadb, ki vam bodo pomagale dose\u010di rast mi\u0161ic, izgubo te\u017ee ali izbolj\u0161ano telesno pripravljenost.<\/li>\n\n\n\n<li><strong>Ohranili boste motivacijo in disciplino:<\/strong> Upo\u0161tevanje na\u010drta bo privedlo do vidnih rezultatov, kar bo ohranilo va\u0161o motivacijo. Poleg tega, ko so va\u0161e vadbe na\u010drtovane vnaprej, je manj verjetno, da jih boste izpustili.<\/li>\n\n\n\n<li><strong>Izognili se boste prenapornemu treningu:<\/strong> Dobro strukturiran na\u010drt vadbe zmanj\u0161a tveganje za preobremenitve dolo\u010denih mi\u0161i\u010dnih skupin in zagotavlja dovolj \u010dasa za regeneracijo.<\/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 i\u0161\u010dete vodi\u010d za kreacijo na\u010drta vadbe v telovadnici, si oglejte \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako ustvariti kakovosten na\u010drt treninga v telovadnici?<\/a><\/strong><\/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=\"36229,36358,50959,73135,107725\" ><\/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=\"10_korakov_za_ustvarjanje_nacrta_domace_vadbe\"><\/span>10 korakov za ustvarjanje na\u010drta doma\u010de vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dolocite_svoje_cilje\"><\/span>1. Dolo\u010dite svoje cilje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete na\u010drtovati svoje vadbe, si vzemite nekaj \u010dasa, da <strong>premislite o svojih ciljih.<\/strong> Ti vam bodo pomagali ohraniti motivacijo in ostati na pravi poti. Va\u0161i cilji bodo prav tako dolo\u010dili izbiro vaj, \u0161tevilo ponovitev in vrsto vadbe. \u010ce si prizadevate za izgubo te\u017ee, bo vklju\u010devanje ve\u010d <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kardio<\/a> vadb koristno, medtem ko se za rast mi\u0161ic osredoto\u010dite na trening za mo\u010d. <strong>\u010cim bolj specifi\u010dni so va\u0161i cilji, tem bolje.<\/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\"> Kako u\u010dinkovito postaviti cilje za va\u0161e vadbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osredoto\u010dite se na kratkoro\u010dne cilje:<\/strong> Na primer, zadajte si cilj izgubiti 2 kg v enem mesecu ali vaditi trikrat na teden en mesec.<\/li>\n\n\n\n<li><strong>Upo\u0161tevajte svoje omejitve:<\/strong> Va\u0161i cilji naj bodo realisti\u010dni in dosegljivi glede na va\u0161 na\u010din \u017eivljenja, delo in dru\u017einske obveznosti.<\/li>\n\n\n\n<li><strong>Morajo predstavljati izziv:<\/strong> Postavite si cilje, ki so realisti\u010dni, vendar tudi motivirajo\u010di. To lahko vklju\u010duje ne le \u0161tevilo izgubljenih kilogramov, temve\u010d tudi tek na 5 ali 10 km v bolj\u0161em \u010dasu ali izvedbo svojega prvega zgiba.<\/li>\n\n\n\n<li><strong>Ne smejo biti samo fizi\u010dni:<\/strong> Poleg sprememb v va\u0161i postavi ali \u0161portni zmogljivosti si lahko prizadevate tudi za bolj\u0161e po\u010dutje, ve\u010djo samozavest, bolj\u0161e razpolo\u017eenje, izbolj\u0161ano obvladovanje stresa ali mirnej\u0161i um. Tudi ti cilji so vredni omembe.<\/li>\n\n\n\n<li><strong>Sledite jim in jih po potrebi prilagodite:<\/strong> Bodite fleksibilni s svojimi cilji in jih skozi \u010das prilagajajte glede na svoj napredek ali trenutne okoli\u0161\u010dine.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tehnika SMART vam lahko pomaga pri dolo\u010danju va\u0161ih ciljev. Za ve\u010d informacij in dodatne nasvete si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" class=\"ek-link\"><strong>Kako post<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-si-zastaviti-cilj-in-ga-dejansko-doseci\/\" class=\"ek-link\"><strong>viti cilj in ga dejansko dose\u010di<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"811\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg\" alt=\" Cilji vadbe\" class=\"wp-image-608317\" title=\" Cilji vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-400x289.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1536x1108.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-2048x1477.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=\"2_Upostevajte_stevilo_in_trajanje_vasih_vadb\"><\/span>2. Upo\u0161tevajte \u0161tevilo in trajanje va\u0161ih vadb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uporabite svoj koledar, da ugotovite, koliko \u010dasa lahko realno posvetite vadbam. \u010ceprav vadba doma prihrani dragocene minute, ki bi jih porabili za prevoz, ne pozabite, da boste \u0161e vedno potrebovali nekaj \u010dasa za preobla\u010denje in tu\u0161iranje. <strong>Na vas in va\u0161em urniku je, ali boste vadili zjutraj, popoldne ali zve\u010der.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali raje vadite dvakrat na teden po 60 minut, trikrat na teden po 45 minut, ali vklju\u010dite dva kraj\u0161a 15-minutna treninga v svoj dan? To je odvisno od vas, vendar si prizadevajte najti \u010das za trening za mo\u010d vsaj dvakrat na teden za najmanj 30 minut. Dodajte kardio, sprehode in druge aktivnosti glede na svoje \u017eelje. <strong>Idealno je, da si prizadevate za 3\u20135 vadb na teden.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vse svoje vadbe zabele\u017eite v svoj koledar vsaj en teden vnaprej,<\/strong> da boste lahko ustrezno na\u010drtovali. Bodite pripravljeni na spremembe, kot so dolgo delo ali nenaden obisk trgovine za nakup nujnih potreb\u0161\u010din. \u010ce se to zgodi, lahko skraj\u0161ate svojo vadbo, jo prestavite na drug dan in tudi, \u010de jo ob\u010dasno izpustite, ni ni\u010d narobe.<\/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\/08\/iStock-975698292-1124x750.jpg\" alt=\" Kako na\u010drtovati svoje vadbe?\" class=\"wp-image-608333\" title=\" Kako na\u010drtovati svoje vadbe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-2048x1367.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=\"3_Nacrtujte_svoje_vadbe_za_dolocene_dni\"><\/span>3. Na\u010drtujte svoje vadbe za dolo\u010dene dni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko na\u010drtujete, kolikokrat na teden in koliko dolgo boste vadili, je \u010das, da <strong>izberete vrste vadbe.<\/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>Kombinirajte trening za mo\u010d in kardio v svojih vadbah.<\/li>\n\n\n\n<li>Ravnote\u017eje med treningom za mo\u010d in aerobno aktivnostjo je odvisno od va\u0161ih ciljev. <\/li>\n\n\n\n<li>Vadba za mo\u010d pomaga predvsem pri rasti mi\u0161ic, medtem ko je kardio vadba u\u010dinkovitej\u0161a pri huj\u0161anju.<\/li>\n\n\n\n<li>Pri na\u010drtovanju upo\u0161tevajte, da popolna regeneracija mi\u0161i\u010dne skupine obi\u010dajno traja 24 &#8211; 72 ur. <\/li>\n\n\n\n<li>Med fazo na\u010drtovanja poskrbite, da najbolj intenzivno vadbo na\u010drtujete po dnevu po\u010ditka. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Primeri vadb<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Trening za mo\u010d:<\/strong> Vaje z lastno te\u017eo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enimi ro\u010dkami<\/a>, <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebelli<\/a>, <a href=\"https:\/\/gymbeam.com\/powerbag-gymbeam.html\" class=\"ek-link\">vadbenimi vre\u010dami Powerbag<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ekspanderji<\/a>, ali uporaba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sistemi-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">drogov za zgibe<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijskih setov<\/a>, kot tudi spletni treningi iz <a href=\"https:\/\/www.youtube.com\/gymbeam-tv\" class=\"ek-link\">YouTube videoposnetkov<\/a>.<\/li>\n\n\n\n<li><strong>Kardio:<\/strong> Skakanje s <a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnico<\/a>, <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" class=\"ek-link\">vesla\u0161ka naprava<\/a> ali <a href=\"https:\/\/gymbeam.si\/kolo-air-bike-gymbeam.html\" class=\"ek-link\">air bike<\/a>, tek, kolesarjenje, HIIT ali Tabata z burpeeji, jumping jacksi, visokimi brcami in drugimi vajami, ki pospe\u0161ijo va\u0161 sr\u010dni utrip.<\/li>\n\n\n\n<li><strong>Raztezanje in mobilnost:<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Joga<\/a>, dinami\u010dno in stati\u010dno raztezanje ter <a href=\"https:\/\/gymbeam.si\/masazni-valj\" class=\"ek-link\">masa\u017eni valji<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"40c8518b-e6dc-418b-8966-940efbb79cdb\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert dark\">\r\n\r\nPrimer tedenskega na\u010drta vadbe glede na va\u0161e cilje\r\n\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div><\/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\"><p style=\"text-align: center;\">Dan<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Primarni cilj: rast mi\u0161ic<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Primarni cilj: izguba te\u017ee<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Primarni cilj: izbolj\u0161anje kondicije<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ponedeljek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/vadba-z-uteznimi-rockami-12-najucinkovitejsih-vaj-za-celotno-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vadba za celo telo z ute\u017emi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tekanje 30\u201345 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT z <\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" target=\"_blank\" aria-label=\"uporabo  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uporabo <\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" class=\"ek-link\">kolebnice<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Torek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek\/sprehod<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sreda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><div class=\"flex max-w-full flex-col flex-grow\"> <div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"bfd3a746-8a58-4f87-ac60-57583d519d96\"> <div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"> <div class=\"markdown prose w-full break-words dark:prose-invert dark\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kro\u017ena vadba za trebu\u0161ne mi\u0161ice<\/a> + raztezanje z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eni<\/a><a href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m<\/a><a aria-label=\"  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" class=\"ek-link\">valjem<\/a> <\/div> <\/div> <\/div> <\/div><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vadba za celo telo z uporovnimi trakovi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vadba za celo telo s power bagom<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cetrtek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek\/sprehod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Petek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vadba s kettlebellom za zadnjico in noge<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Naprava za veslanje 20 minut + raztezanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tek 30\u201345 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sobota<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\" class=\"ek-link\">Vadba za zgornji del telesa z uporabo droga za<\/a><a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\" class=\"ek-link\">zgibe<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek\/raztezanje s <a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">penastim valjem<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nedelja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek\/sprehod<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata z <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vajami z lastno te\u017eo<\/a> za celo telo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata z <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a> za celo telo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izberite_Specificne_Vaje\"><\/span>4. Izberite Specifi\u010dne Vaje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sedaj preidimo na <strong>izbiro vaj glede na opremo, ki jo imate doma.<\/strong> Nekateri imajo doma\u010do telovadnico, opremljeno z <strong>ute\u017eno palico<\/strong> in <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a><\/strong>, <a href=\"https:\/\/gymbeam.si\/nastavljiva-dumbbell-utez-3-20-kg-gymbeam.html\" class=\"ek-link\"><strong>ute\u017enimi ro\u010dkami<\/strong><\/a>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-elasticnih-trakov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnimi trakovi<\/a><\/strong> ter kettlebelli. Vendar pa lahko vadite tudi zgolj z lastno telesno te\u017eo in <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a><\/strong>. Vadite lahko celo na prostem, na primer v va\u0161em vrtu, parku ali <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zunanjih fitnesih<\/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\">Pri izbiri vaj upo\u0161tevajte naslednja pravila:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Svojo vadbo utemeljite na osnovnih vajah, <\/strong>kot so <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010depi<\/a><\/strong>, izpadni koraki, sklece, dvigi na drogu, potiski z ramen in upogibi za bicepse.<\/li>\n\n\n\n<li><strong>Izberite 2\u20134 vaje za vsako mi\u0161i\u010dno skupino.<\/strong> Vklju\u010dite tako sestavljene (ve\u010dsklepne) kot tudi izolacijske (enosklepne) vaje.<\/li>\n\n\n\n<li><strong>Vklju\u010dite tudi<\/strong> <strong>enostranske vaje<\/strong> (za eno okon\u010dino naenkrat), da se osredoto\u010dite na vsako stran posebej. Primeri vklju\u010dujejo bulgarske po\u010depi, enono\u017ene mostove za zadnjico ali enoro\u010dne upogibe z ute\u017emi.<\/li>\n\n\n\n<li><strong>Pred glavnim delom vadbe pripravite mi\u0161ice na obremenitev z ogrevanjem<\/strong> (kot so jumping jacks ali tek na mestu) <strong>in dinami\u010dnim raztezanjem,<\/strong> ki vklju\u010duje mobilizacijo sklepov.    <\/li>\n\n\n\n<li><strong>Za\u010dnite vadbo z najbolj tehni\u010dno zahtevnimi vajami.<\/strong> To so obi\u010dajno sestavljene vaje, ki ciljajo na velike mi\u0161i\u010dne skupine (kot so hrbet in noge).<\/li>\n\n\n\n<li><strong>Za kardio aktivnosti sledite svojim osebnim \u017eeljam.<\/strong> Lahko <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u010dete<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_new\" rel=\"noopener\" class=\"ek-link\">plavate<\/a><\/strong>, <strong>kolesarite<\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\">ple\u0161ete<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_new\" rel=\"noopener\" class=\"ek-link\">hodite v hribe<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>Navdih lahko najdete tudi pri spletnih fitnes trenerjih,<\/strong> ki objavljajo vadbene videoposnetke na YouTubu. Le posku\u0161ajte se izogniti preve\u010d zapletenim vajam, ki pogosto nimajo prakti\u010dne uporabnosti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Primeri vaj<\/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\"><p style=\"text-align: center;\">Mi\u0161i\u010dna skupina<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Vaje z lastno te\u017eo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Vaje z ute\u017emi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Vaje v parku za uli\u010dne vadbe<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ramena<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pike sklece z dvignjenimi nogami (na kav\u010du)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Stranski dvigi ute\u017enih ro\u010dk, Arnoldovi pritiski, dvigi <a href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\"palice  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palice <\/a>nad ramena in sprednji <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dvigi plo\u0161\u010d<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pike sklece z dvignjenimi nogami (na ni\u017eji klopi), sklece v stojnem polo\u017eaju s podporo iz strukture ali stene (za napredne)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Biceps<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triceps<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sklece, triceps sklece na klopi (nizka klop, kav\u010d)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezna-palica-ez-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ palica<\/a> za upogibe komplca, hammer upogibi komolca, iztegi komolca z ute\u017enimi ro\u010dkami, dumbbells kickbacks in sklece na <a href=\"https:\/\/gymbeam.si\/bradlja-dip-ii-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paralelnih palicah<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sklece z ozkim prijemom, avstralski potegi na palici, sklece na paralelnih palicah, iztegi komolca z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakom<\/a> in upogibi komolca z elasti\u010dnim trakom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prsa<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160iroke sklece<\/td><td class=\"has-text-align-center\" data-align=\"center\">Potisk s prsi, metulj\u010dek z ute\u017emi in kettlebell potegi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pritiski z elasti\u010dnim trakom (s hrbtom obrnjenim proti palici za dvigovanje)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hrbet<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Superman, le\u017ee\u010di stranski dvigi in le\u017ee\u010de plavanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtvi dvigi s palico, dvigi s palico v pregibu in enoro\u010dni dvig ute\u017enih ro\u010dk na klopi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Potegi s \u0161irokim prijemom, negativni dvigi, stranski dvigi z elasti\u010dnim trakom in poteg navzdol za lat z upornim trakom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><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\"><strong>Trebu\u0161ne mi\u0161ice<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Trebu\u0161njaki, V-trebu\u0161njaki, kolesarjenje z nogami, \u0161karjice, <a href=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plank <\/a>in mountain climbers<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obte\u017eeni trebu\u0161njaki z ute\u017eno plo\u0161\u010do, ruski obrati s kettlebellom, obte\u017eeni plank, trebu\u0161njaki na klopi in dvigi kolen na paralelnih palicah <\/td><td class=\"has-text-align-center\" data-align=\"center\">Dvigi kolen v vise\u010dem polo\u017eaju, dvigi kolen po diagonali, dvigi prstov do palice in wood choppers<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gluteusi<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi (s skoki), bolgarski po\u010depi z dvignjeno zadnjo nogo na stolu (ali klopi), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">most za zadnjico<\/a> in dvigi nog v polo\u017eaju na kolenih<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadnji (ali sprednji) po\u010depi s palico, povratni izpadni koraki z ute\u017enimi ro\u010dkami, romunski mrtvi dvigi, potisk medenice in stopanje na klop (ali \u0161katlo) z ute\u017enimi ro\u010dkami <\/td><td class=\"has-text-align-center\" data-align=\"center\">Stopanje (skakanje) na klopco, mostovi za zadnjico z dvignjenimi nogami na klopi (ali platformi) in dvigi nog z elasti\u010dnim trakom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Noge<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Izpadni koraki (izpadni koraki s skoki), stranski izpadni koraki, po\u010depi z dvigi nog, sumo po\u010depi in enonogi romunski mrtvi dvigi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bolgarski po\u010depi, mrtvi dvigi, kettlebell zamahi in dvigi na prste z ute\u017enimi ro\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bolgarski po\u010depi s podporo klopi (ali strukture) in enonogi po\u010depi ob dr\u017eanju za podporo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Na\u0161 nasvet:<\/strong> \u010ce \u017eelite prihraniti prostor in potrebujete <strong>raznolike ute\u017ei, ki jih lahko prilagodite glede na vaje in svojo trenutno mo\u010d,<\/strong> so najbolj\u0161e mo\u017enosti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplet prilagodljivih ute\u017enih ro\u010dk<\/a>, <a href=\"https:\/\/gymbeam.si\/nastavljiva-dumbbell-utez-3-20-kg-gymbeam.html\" class=\"ek-link\">ena nastavljiva ute\u017ena ro\u010dka<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">prilagodljiv kettlebell<\/a>.<\/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, katera druga oprema bi vam lahko koristila za doma\u010do telovadnico, si oglejte \u010dlanek: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nepogre\u0161ljivi pripomo\u010dki za va\u0161o doma\u010do telovadnico<\/a><\/strong>.<\/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\/08\/iStock-1269883298-1124x750.jpg\" alt=\"Vaje za va\u0161 trening na\u010drt\" class=\"wp-image-608353\" title=\"Vaje za va\u0161 trening na\u010drt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-2048x1366.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=\"5_Izberite_stevilo_ponovitev_serij_in_tezo_glede_na_svoj_cilj\"><\/span>5. Izberite \u0161tevilo ponovitev, serij in te\u017eo glede na svoj cilj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvem koraku ste si zastavili cilj, ki ga \u017eelite dose\u010di s svojo vadbo. Sedaj se vrnimo k temu cilju, saj bo vodil va\u0161e odlo\u010ditve glede te\u017ee, ponovitev in serij. To je \u0161e posebej pomembno za tiste, <strong>ki uporabljate ute\u017ei<\/strong> (ro\u010dke, drogove). Pri vajah z lastno telesno te\u017eo lahko obi\u010dajno pove\u010date intenzivnost z dodajanjem ve\u010d ponovitev, serij, skraj\u0161evanjem \u010dasa po\u010ditka ali izbiranjem bolj zahtevnih razli\u010dic vaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako kot pri vadbi v fitnesu lahko tudi doma dolo\u010dite obremenitev s te\u017eo, tako da za\u010dnete s svojo <strong>maksimalno te\u017eo za eno ponovitev (1RM).<\/strong> To je najve\u010dja te\u017ea, ki jo lahko dvignete enkrat <strong>ob ohranjanju pravilne forme.<\/strong> Ne bi smeli imeti ve\u010d mo\u010di ali energije za drugo ponovitev. Delovna te\u017ea, ki jo uporabljate za dosego svojih vadbenih ciljev, je nato <strong>dolo\u010dena na podlagi odstotka va\u0161ega 1RM.<\/strong> Na primer, \u010de je va\u0161 1RM pri potisku s prsi 100 kg, potem je 70% va\u0161ega 1RM 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se lotite izra\u010dunavanja ustrezne te\u017ee s pomo\u010djo spodnje tabele, <strong>dolo\u010dite svoj 1RM (maksimalno te\u017eo za eno ponovitev) za vaje, ki jih boste vklju\u010dili v svoje treninge.<\/strong> Ko boste redno vadili, se bo va\u0161 1RM verjetno s\u010dasoma pove\u010dal. Zato je pomembno, da ponovno testirate svoj 1RM pribli\u017eno vsakih 4\u20136 tednov in ustrezno prilagodite svoje ute\u017ei.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Ve\u010d o tem, kako dolo\u010diti svoj 1RM, lahko preberete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko te\u017ee dvigovati za rast mi\u0161ic, mo\u010d ali izgubo te\u017ee?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1706\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg\" alt=\"Optimalno \u0161tevilo ponovitev med vadbo\" class=\"wp-image-608389\" title=\"Optimalno \u0161tevilo ponovitev med vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Najpogostej\u0161i cilji vklju\u010dujejo rast mi\u0161i\u010dne mase, pove\u010danje mi\u0161i\u010dne mo\u010di, razvoj mi\u0161i\u010dne vzdr\u017eljivosti in izgubo telesne te\u017ee: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rast mi\u0161i\u010dne mase<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mi\u0161ice potrebujejo <strong>zadosten stimulus<\/strong> za spro\u017eitev rasti, kar se dose\u017ee s prilagoditvijo treningu.    <\/li>\n\n\n\n<li>Vaje se izvajajo <strong>z zmernimi te\u017eami in z zmernim \u0161tevilom ponovitev.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u201310]<\/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>Vas zanima, kako najbolje podpreti rast mi\u0161ic s prehrano in vadbo? Potem si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za prehrano in trening za maksimalno rast mi\u0161ic<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Razvoj mi\u0161i\u010dne mo\u010di<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za gradnjo mo\u010di se osredoto\u010dite na <strong>dvigovanje te\u017ekih ute\u017ei z manj ponovitvami.<\/strong>    <\/li>\n\n\n\n<li>Obi\u010dajni so dalj\u0161i \u010dasi po\u010ditka.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [7\u201310] <\/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>\u010ce vas zanima vloga dednosti pri razvoju mo\u010di, preberite \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako dednost vpliva na rast mi\u0161ic in mo\u010d? Doma\u010de DNK testiranje pomaga razkriti va\u0161 naravni potencial<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Razvoj mi\u0161i\u010dne vzdr\u017eljivosti<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za razvoj mi\u0161i\u010dne vzdr\u017eljivosti<strong> vadite z la\u017ejimi ute\u017emi in ve\u010djim \u0161tevilom ponovitev.<\/strong><\/li>\n\n\n\n<li>To pomaga trenirati mi\u0161ice, da u\u010dinkoviteje uporabljajo kisik. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310] <\/sup><\/mark><div class=\"flex items-center\"><\/div>  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Izguba te\u017ee<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Klju\u010d do uspe\u0161ne izgube te\u017ee je <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorijski deficit<\/strong> <\/a>(kjer energijska poraba presega vnos).<\/li>\n\n\n\n<li>Kardio je zelo <strong>u\u010dinkovita izbira za kurjenje kalorij.<\/strong><\/li>\n\n\n\n<li>Trening mo\u010di med izgubo te\u017ee pomaga pri <strong>rasti in ohranjanju mi\u0161i\u010dne mase. <\/strong><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310]<\/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>\u010ce \u017eelite izvedeti ve\u010d o tem, zakaj je trening mo\u010di pomemben za izgubo te\u017ee, preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehrana, kardio in trening mo\u010di. Kaj je najbolj\u0161e za izgubo te\u017ee?<\/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\">Priporo\u010dena obremenitev s te\u017eo, \u0161tevilo ponovitev, serij in \u010das po\u010ditka glede na va\u0161e cilje<\/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\"><strong>Cilj<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"bf51111c-4f42-4160-8cfd-f8bbf307ab79\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert dark\">\r\n\r\n<strong>Trening obremenitev (% od 1RM)<\/strong>\r\n\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"mb-2 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">\r\n<div class=\"flex items-center\"><\/div>\r\n<\/div>\r\n<\/div><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160tevilo ponovitev<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160tevilo setov<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Trajanje po\u010ditka<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pove\u010danje mo\u010di<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund \u2013 4 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rast mi\u0161i\u010dne mase (hipertrofija)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mi\u0161i\u010dna vzdr\u017eljivost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Izguba te\u017ee<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Preprecite_stagnacijo_z_obnavljanjem_svoje_vadbene_rutine\"><\/span>6. Prepre\u010dite stagnacijo z obnavljanjem svoje vadbene rutine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po nekaj tednih izvajanja iste vadbene rutine lahko <strong>opazite, da je postala la\u017eja, rezultati pa niso tako impresivni kot prej.<\/strong> To se zgodi, ker se je va\u0161e telo navadilo na vadbo, zato je \u010das, da nekoliko spremenite rutino. Klju\u010d je v <strong>principu progresivnega obremenjevanja.<\/strong> To ne rabi biti zapleteno &#8211; preprosto uvajanje <strong>sprememb v va\u0161o rutino lahko zagotovi nov stimulus, ki ga va\u0161e telo potrebuje.<\/strong> To bo spodbudilo va\u0161e telo k rasti mi\u0161ic, pove\u010danju mo\u010di ali izbolj\u0161anju vzdr\u017eljivosti. Uvedimo spremembe in ponovno v\u017egimo tisto motivacijo in navdu\u0161enje v va\u0161em treningu! <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201312]<\/sup><\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kako prilagoditi svojo vadbo, ko \u017eelite sve\u017ee rezultate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poskusite <strong>pove\u010dati obremenitev s te\u017eo, \u0161tevilo ponovitev ali intenzivnost za najve\u010d 10% vsak teden.<\/strong>    <\/li>\n\n\n\n<li>Ne bi smeli \u017ertvovati pravilne tehnike ali tvegati po\u0161kodb z dvigovanjem te\u017ejih ute\u017ei. <\/li>\n\n\n\n<li>Nimate obveznosti, da bi vsak teden pove\u010dali obremenitev s te\u017eo ali \u0161tevilo ponovitev. \u010ce se ne po\u010dutite pripravljeni, brez skrbi ohranite svojo prvotno obremenitev.<\/li>\n\n\n\n<li><strong>Lahko tudi spremenite izbiro vaj, kar bo zagotovilo nov stimulus.<\/strong> Vendar pa ni priporo\u010dljivo, da bi svojo rutino popolnoma spreminjali ves \u010das.<\/li>\n\n\n\n<li><strong>Poskusite intervalni trening,<\/strong> ki zdru\u017euje obdobja intenzivne vadbe s kratkimi odmori. Priljubljene mo\u017enosti vklju\u010dujejo HIIT ali Tabato.<\/li>\n\n\n\n<li>\u010ce vadite z lastno telesno te\u017eo in nimate ro\u010dk, lahko uporabite predmete, kot so <a href=\"https:\/\/gymbeam.si\/sportne-plastenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">steklenice z vodo<\/a>, napolnjen <a href=\"https:\/\/gymbeam.si\/nahrbtniki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nahrbtnik <\/a>ali <a href=\"https:\/\/gymbeam.si\/torbe-za-fitnes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">torbo<\/a> kot ute\u017ei. Tudi dvigovanje otroka ali psa \u0161teje, vendar mora biti varno in prijetno za vse vklju\u010dene; sicer raje ostanite pri napolnjenih steklenicah.<\/li>\n\n\n\n<li>Poskusite <strong>supersete<\/strong> (kombinacija 2 vaj) <strong>ali velikanske sete<\/strong> (kombinacija 4 ali ve\u010d vaj). Pri tej napredni metodi presko\u010dite \u010das po\u010ditka in se neposredno premaknite na naslednjo vajo.<\/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 vam potrebno prilagajati svoje vadbe le zato, da bi jo naredili bolj zahtevno. Prilagodite jo tudi, \u010de <strong>je prete\u017eka, \u010de imate te\u017eave z vzdr\u017eevanjem ali \u010de preprosto ni primerna za vas.<\/strong> Klju\u010d je, da u\u017eivate v vadbi in jo izvajate dolgoro\u010dno.<\/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\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg\" alt=\"Kako narediti svojo vadbo bolj zahtevno ali raznoliko?\" class=\"wp-image-608408\" title=\"Kako narediti svojo vadbo bolj zahtevno ali raznoliko?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-2048x1365.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=\"7_Privoscite_si_dovolj_pocitka_in_poskrbite_za_kakovosten_spanec\"><\/span>7. Privo\u0161\u010dite si dovolj po\u010ditka in poskrbite za kakovosten spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ko gre za vadbo, ve\u010d ni vedno bolje.<\/strong> Ni priporo\u010dljivo, da bi vadili vsak dan, kot da ste na misiji, ali da bi vsaki\u010d, ko greste v kuhinjo, naredili vsaj 20 izpadnih korakov in po\u010depov, da bi izkoristili vsak trenutek. Mi\u0161ice ne rastejo med vadbo, temve\u010d med obdobji po\u010ditka. Zato je klju\u010dno upo\u0161tevati ta dejavnik pri ustvarjanju svojega vadbenega na\u010drta.<\/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\">Kateri je najbolj\u0161i na\u010din za po\u010ditek, da dose\u017eete bolj\u0161e rezultate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Temelj po\u010ditka je kakovosten<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spanec<\/a>, ki naj bi idealno trajal 7\u20139 ur na no\u010d.<\/strong><\/li>\n\n\n\n<li><strong>Vklju\u010dite dneve po\u010ditka v svoj teden po potrebi.<\/strong> Vendar lahko po\u010divate tudi aktivno, na primer s sprehodom ali raztezanjem.<\/li>\n\n\n\n<li><strong>Regeneracija mi\u0161ic po vadbi lahko traja do 72 ur,<\/strong> zato je pomembno, da ne izvajate intenzivnih vaj za zadnjico ali druge mi\u0161i\u010dne skupine dva dni zapored.<\/li>\n\n\n\n<li><strong>Enkrat na 1\u20132 meseca vklju\u010dite teden razbremenitve,<\/strong> med katerim zmanj\u0161ate obremenitev s te\u017eo, \u0161tevilo ponovitev in celo serij. To vam bo omogo\u010dilo nekaj po\u010ditka, naslednji teden pa boste verjetno opazili izbolj\u0161ano zmogljivost. <div class=\"flex items-center\"><\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse o tem, zakaj je ustrezna regeneracija pomembna in kako lahko prehrana ter druge metode pomagajo, je zajeto v \u010dlanku: <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\"><strong>10 nasvetov, kako najbolje obnoviti telo po vadbi<\/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\/08\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Okrevanje po vadbi\" class=\"wp-image-608424\" title=\"Okrevanje po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-2048x1365.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=\"8_Podprite_svoje_rezultate_s_kakovostno_prehrano\"><\/span>8. Podprite svoje rezultate s kakovostno prehrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko izgubljate te\u017eo ali gradite mi\u0161i\u010dno maso, se ne smete osredoto\u010dati le na vadbo. Posvetite se tudi svoji prehrani, saj ta zagotavlja <strong>energijo za delovanje ter hranila za regeneracijo, rast mi\u0161ic in splo\u0161no delovanje telesa.<\/strong> Med <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dieto za huj\u0161anje<\/a> je ustvarjanje kalorijskega deficita klju\u010dno, kar lahko precej la\u017eje dose\u017eete z zmanj\u0161anjem vnosa energije. Nasprotno pa morate pri <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gradnji mi\u0161i\u010dne mase<\/a> jesti nekoliko ve\u010d.<\/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>S pomo\u010djo na\u0161ega <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorja vnosa energije in makrohranil<\/a><\/strong> lahko enostavno izra\u010dunate svoj energijski vnos in ustrezne koli\u010dine beljakovin, ogljikovih hidratov ter ma\u0161\u010dob glede na svoje cilje.<\/li>\n\n\n\n<li>S priporo\u010deno koli\u010dino vnosa energije in hranil, ki ste jo izra\u010dunali, lahko nato ustvarite svoj jedilnik s pomo\u010djo \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prilagojen jedilnik: Celovit vodnik za na\u010drtovanje va\u0161e prehrane na podlagi kalorij in makrohranil<\/strong><\/a>.<\/li>\n\n\n\n<li>Za nasvete o tem, kaj jesti pred vadbo, si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehrana pred vadbo: Kaj (ne) jesti pred vadbo?<\/strong><\/a><\/li>\n\n\n\n<li>Za natan\u010dno prilagoditev svoje prehrane po vadbi si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti po vadbi? Najbolj\u0161a hrana in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike<\/strong><\/a>.<\/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\/08\/si_ana_zontar_072024_06-1124x749.jpg\" alt=\" Kako podpreti svoje rezultate vadbe s prehrano?\" class=\"wp-image-608440\" title=\" Kako podpreti svoje rezultate vadbe s prehrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-2048x1365.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=\"9_Poskusite_dokazano_ucinkovita_prehranska_dopolnila\"><\/span>9. Poskusite dokazano u\u010dinkovita prehranska dopolnila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg vadbe, po\u010ditka in dobro prilagojene prehrane lahko dodate tudi prehranska dopolnila, ki lahko <strong>dvignejo va\u0161o \u0161portno zmogljivost in rezultate na naslednjo raven.<\/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><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Predvadbena dopolnila<\/a>:<\/strong> Ve\u010dkomponentne formule s <strong><a href=\"https:\/\/gymbeam.si\/thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeinom<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alaninom<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" class=\"ek-link\">L-citrulinom<\/a><\/strong> in drugimi funkcionalnimi sestavinami, ki pripravijo va\u0161e telo na intenzivno \u0161portno zmogljivost.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a>:<\/strong> Eden najuspe\u0161nej\u0161ih prehranskih dopolnil, lahko podpira telesno zmogljivost s spodbujanjem regeneracije ATP, zlasti med kratkimi, zaporednimi intervali intenzivne vadbe. Idealno za krepitev mo\u010di, sprinterje, igralce ekipnih \u0161portov ali navdu\u0161ence nad HIIT.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/hitri-ogljikovi-hidrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hitri ogljikovi hidrati<\/a>:<\/strong> Prehranska dopolnila, ki vsebujejo enostavno prebavljive ogljikove hidrate, ki slu\u017eijo kot vir energije med telesno aktivnostjo. \u0160e posebej so dragoceni med dolgimi treningi za mo\u010d in vzdr\u017eljivostnimi aktivnostmi.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">Beljakovine v prahu<\/a>:<\/strong> Koncentrirani viri beljakovin, ki olaj\u0161ajo vnos hranil po vadbi za podporo regeneraciji, rasti mi\u0161ic in mo\u010di, ali kadarkoli \u010dez dan za dosego optimalnega dnevnega vnosa beljakovin.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kompleksne-aminokisline\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kompleksne amino kisline<\/a>:<\/strong> Prehranska dopolnila, ki vsebujejo amino kisline, ki so osnovni gradniki mi\u0161i\u010dne mase. So priljubljeni med \u0161portniki s treningi za mo\u010d. Konkretno, <strong><a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong> (levcin, izolevcin in valin) lahko telo celo uporabi kot vir energije. So koristni pred, med in po vadbi.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kompleksni-toplici\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kompleksni topilci ma\u0161\u010dob<\/a>:<\/strong> Prehranska dopolnila z ve\u010d sestavinami, ki vsebujejo <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\">kofein<\/a>, <a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" class=\"ek-link\">ekstrakt zelenega \u010daja (EGCG)<\/a>, <a href=\"https:\/\/gymbeam.si\/sinefrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sinefrin<\/a> in druge aktivne sestavine, ki lahko v kombinaciji z vadbo in prehrano pospe\u0161ijo huj\u0161anje in vam pomagajo u\u010dinkoviteje dose\u010di va\u0161e cilje.<\/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>\u010ce vas zanima, kako lahko druga prehranska dopolnila pomagajo, da kar najbolje izkoristite svoje vadbe, preberite na\u0161 \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehranska dopolnila za vadbo in kako jih izbrati<\/strong><\/a>.<\/li>\n\n\n\n<li>Ste anga\u017eirani predvsem za aerobne \u0161porte? V tem primeru si oglejte na\u0161 \u010dlanek: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Najbolj\u0161a dopolnila za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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\/08\/13-60-1124x749.jpg\" alt=\" Najbolj\u0161i dodatki za vadbo\" class=\"wp-image-608459\" title=\" Najbolj\u0161i dodatki za vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-2048x1365.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_Ostanite_motivirani_in_dosledni\"><\/span>10. Ostanite motivirani in dosledni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pridobivanje motivacije za vadbo doma je lahko precej zahtevno, \u0161e posebej, ko vas nenehno mikata udoben kav\u010d in hladilnik poln dobrot. Prijetno je, da se ob\u010dasno sprostite, <strong>vendar, \u010de izpustite vsako drugo vadbo, se ne \u010dudite, da vam bodo rezultati \u0161e naprej uhajali.<\/strong> Dosledna vadba je klju\u010dnega pomena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako ohraniti motivacijo in se dr\u017eati na\u010drta vadbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Imate jasen na\u010drt:<\/strong> Dosledno se dr\u017eite svojega urnika vadbe, kot je navedeno v va\u0161em koledarju. Na\u010drtovane termine vadbe obravnavajte kot pomembne sestanke s seboj in se izogibajte na\u010drtovanju \u010desarkoli drugega v tem \u010dasu.<\/li>\n\n\n\n<li><strong>Ustvarite idealno okolje za vadbo:<\/strong> Poi\u0161\u010dite prostor doma, kjer imate dovolj prostora in miru, da lahko udobno vadite.<\/li>\n\n\n\n<li><strong>Vadbo spremenite v ritual:<\/strong> Vzpostavite novo rutino, da se pripravite na vadbo. Obujte <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portna obla\u010dila<\/a><\/strong>, popijte <strong><a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" class=\"ek-link\">kavo<\/a><\/strong> ali morda <strong><a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\" class=\"ek-link\">predvadbeno dopolnilo<\/a><\/strong> ter predvajajte glasbo, ki vas motivira in dviga razpolo\u017eenje. Idealno je, da svoj telefon pustite v drugi sobi, da se izognete motnjam.<\/li>\n\n\n\n<li><strong>Opomnite se na svoj &#8220;zakaj&#8221;:<\/strong> Redno se vra\u010dajte k svojim za\u010detnim ciljem, ki jih lahko zapi\u0161ete in izobesite na vidnem mestu. Pomagali vam bodo, da se spomnite, zakaj ste za\u010deli vaditi, \u0161e posebej v te\u017ekih trenutkih.<\/li>\n\n\n\n<li><strong>Spremljajte svoj napredek:<\/strong> Ni\u010d ne motivira tako kot videti rezultate, ki ste jih \u017ee dosegli. Poleg tehtanja in merjenja obsega telesa, lahko napredek spremljate tudi s fotografijami. Spodbudno je spremljati tudi napredek, zato si zabele\u017eite kdaj dvigujete te\u017eje ute\u017ei ali prete\u010dete dalj\u0161e razdalje. Slavite vsak svoj uspeh.<\/li>\n\n\n\n<li><strong>Ne sledite na\u010drtu za vsako ceno:<\/strong> \u010ce niste razpolo\u017eeni za na\u010drtovan trening za mo\u010d, ampak bi raje izvajali jogo s svojim najljub\u0161im YouTuberjem, kar pojdite! Naslednji\u010d se boste morda po\u010dutili ravno nasprotno. Vedno je bolje vaditi z navdu\u0161enjem in u\u017eitkom, kot le za izpolnitev dol\u017enosti.<\/li>\n\n\n\n<li><strong>Nagradite se:<\/strong> Ste pridno vadili en mesec in potrebujete nov zagon motivacije? Ni\u010d ne deluje tako dobro kot nove <a href=\"https:\/\/gymbeam.si\/zenske-fitnes-legice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pajkice<\/a>, <a href=\"https:\/\/gymbeam.si\/sportni-nedrcki\" class=\"ek-link\">\u0161portni nedr\u010dek<\/a> ali <a href=\"https:\/\/gymbeam.si\/majice\" class=\"ek-link\">majica<\/a>! Nagrade lahko vklju\u010dujejo tudi dobro jed v va\u0161i najljub\u0161i restavraciji ali ob\u010dasno u\u017eivanje v slastnem prigrizku, kot je kos torte, s prijateljem.<\/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 ve\u010d nasvetov, ki vam bodo pomagali ohraniti motivacijo in zagon za delo na sebi, si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/13-nasvetov-za-ohranjanje-motivacije-za-vadbo-in-doseganje-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nasvetov za ohranjanje motivacije pri vadbi in dosego svojih 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>Ko se odlo\u010dite, da boste redno telovadili doma, je dobro, da ustvarite strukturiran na\u010drt. Z na\u010drtom vadbe <strong>boste telovadili sistemati\u010dno in u\u010dinkovito ter dosegli rezultate, ki so primerljivi z rezultati v komercialni telovadnici.<\/strong> Poleg tega boste prihranili \u010das pri potovanju in lahko vse prilagodili svojim potrebam in \u017eeljam. Vendar pa je za vidne rezultate klju\u010dno, da se dosledno dr\u017eite na\u010drta, dovolj po\u010divate in prilagodite prehrano svojim ciljem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce poznate nekoga, ki telovadi doma in potrebuje nekaj nasvetov za svoje treninge, ne pozabite deliti tega \u010dlanka z njim. Ti prakti\u010dni nasveti mu bodo zagotovo pomagali na poti do doseganja njegovih ciljev.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste pripravljeni vnesti red in namen v svoje doma\u010de vadbe? Z na\u0161im vodnikom lahko ustvarite prilagojen na\u010drt vadbe, ki ustreza va\u0161im ciljem\u2014ne glede na to, ali \u017eelite izgubiti nekaj kilogramov, pridobiti mi\u0161ice ali pove\u010dati svojo vzdr\u017eljivost.<\/p>\n","protected":false},"author":129,"featured_media":608263,"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":[119],"tags":[7485,6495,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-616929","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-doma-sl","10":"tag-vadba-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako ustvariti u\u010dinkovit vadbeni na\u010drt za vadbo doma? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vadbeni na\u010drt za doma, primeren za za\u010detnike in napredne. 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