{"id":640561,"date":"2024-11-12T16:20:58","date_gmt":"2024-11-12T15:20:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=640561"},"modified":"2024-11-12T16:22:37","modified_gmt":"2024-11-12T15:22:37","slug":"misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/","title":{"rendered":"Mi\u0161i\u010dni spomin: Ali lahko res povrne velikost in mo\u010d mi\u0161ic tudi po dolgem \u010dasu brez vadbe?"},"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\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/#Misice_se_z_vadbo_prilagajajo_obremenitvam\" title=\"Mi\u0161ice se z vadbo prilagajajo obremenitvam\">Mi\u0161ice se z vadbo prilagajajo obremenitvam<\/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\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/#Kaj_so_misicna_vlakna\" title=\"Kaj so mi\u0161i\u010dna vlakna?\">Kaj so mi\u0161i\u010dna vlakna?<\/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\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/#Ali_imajo_misice_sposobnost_pomnjenja\" title=\"Ali imajo mi\u0161ice sposobnost pomnjenja?\">Ali imajo mi\u0161ice sposobnost pomnjenja?<\/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\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/#Kaj_se_zgodi_ko_prenehate_z_vadbo\" title=\"Kaj se zgodi, ko prenehate z vadbo?\">Kaj se zgodi, ko prenehate z vadbo?<\/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\/misicni-spomin-ali-lahko-res-povrne-velikost-in-moc-misic-tudi-po-dolgem-casu-brez-vadbe\/#Zakljucna_misel\" title=\"Zaklju\u010dna misel\">Zaklju\u010dna misel<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prvi rezultati, ki jih zaradi vadbe opazite v ogledalu, lahko hitro pove\u010dajo ne le motivacijo, temve\u010d tudi ego. To je seveda povsem v redu, saj vadba poleg <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravstvenih koristi<\/a> prina\u0161a tudi <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" class=\"ek-link\">vi\u0161jo samozavest<\/a>, bolj\u0161e obvladovanje stresa, manj tesnobe in bolj\u0161o voljo. Opaziti mi\u0161ice, ki so odsev dolgotrajnega in trdega dela, je neprecenljivo. A \u017eivljenje prina\u0161a razli\u010dne situacije in zelo hitro lahko pademo iz rutine. Pojavi se strah, da boste izgubili mi\u0161ice, ki ste jih gradili tako dolgo. Kaj pa mi\u0161i\u010dni spomin? Se mi\u0161ice lahko &#8220;spomnijo,&#8221; da so bile neko\u010d mo\u010dne in velike?<\/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=\"Misice_se_z_vadbo_prilagajajo_obremenitvam\"><\/span>Mi\u0161ice se z vadbo prilagajajo obremenitvam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dokler mi\u0161ice <strong>redno obremenjujete<\/strong> s pomo\u010djo vadbe, bodo rasle in postajale mo\u010dnej\u0161e. To je prilagoditev na nara\u0161\u010dajo\u010do obremenitev. Zato je pomembno, da <strong>postopoma pove\u010dujete obremenitev.<\/strong> \u010ce se obremenitev s \u010dasom ne pove\u010duje, mi\u0161ice ne bodo imele dovolj stimulusa za rast in krepitev.<\/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\">Obremenitev je mogo\u010de pove\u010dati na ve\u010d na\u010dinov:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postopno pove\u010devanje te\u017ee<\/li>\n\n\n\n<li>pove\u010danje \u0161tevila ponovitev z enako te\u017eo<\/li>\n\n\n\n<li>pove\u010danje razpona gibanja<\/li>\n\n\n\n<li>upo\u010dasnitev negativne faze gibanja, da se podalj\u0161a \u010das napetosti<\/li>\n\n\n\n<li>izbolj\u0161anje tehnike vadbe in povezave med mi\u0161icami in umom<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsi ti pristopi zagotavljajo <strong>pove\u010danje napetosti v mi\u0161i\u010dnih vlaknih<\/strong> in s tem spodbudijo njihovo rast. Pove\u010dana napetost povzro\u010da dolo\u010deno stopnjo <strong>po\u0161kodb,<\/strong> ki se nato neprekinjeno obnavljajo s sintezo novih beljakovin. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png\" alt=\"Mi\u0161i\u010dna napetost\" class=\"wp-image-616167\" title=\"Mi\u0161i\u010dna napetost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_misicna_vlakna\"><\/span>Kaj so mi\u0161i\u010dna vlakna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dna vlakna so pravzaprav mi\u0161i\u010dne celice, vendar imajo nekoliko druga\u010dno zgradbo kot tipi\u010dna celica. <strong>So dolga in imajo ve\u010d celi\u010dnih jeder.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se mi\u0161i\u010dna vlakna s\u010dasoma pove\u010dujejo, <strong>se pove\u010duje tudi njihova poraba energije.<\/strong> Za rast potrebujejo velike koli\u010dine beljakovin, ki jih je treba najprej proizvesti. <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine<\/a> iz va\u0161e prehrane ne gredo neposredno v mi\u0161ice, temve\u010d se prebavijo in razgradijo na posamezne <a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokisline<\/a>. Le proteogene <a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokisline<\/a> se uporabljajo za tvorbo novih beljakovin v mi\u0161i\u010dnih vlaknih, kar porabi veliko energije. Zato <strong>ve\u010dina presnove glukoze<\/strong> poteka v mi\u0161icah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pride do obdobja, ko prenehate trenirati, velja na\u010delo <strong>\u00bbvaditi ali izgubiti\u00ab.<\/strong> Mi\u0161ice, ki niso uporabljene, so za telo obremenitev, saj porabijo veliko energije. Zato se po dolgotrajni neaktivnosti volumen mi\u0161ic zmanj\u0161a \u2013 <strong>atrofirajo.<\/strong> To je evolucijska prilagoditev, katere namen je var\u010devanje z energijo. Pa mi\u0161ice izgubite za vedno?<\/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=\"8067,28324,62233\" ><\/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=\"Ali_imajo_misice_sposobnost_pomnjenja\"><\/span>Ali imajo mi\u0161ice sposobnost pomnjenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nenehni ve\u010dji porabi energije med vedno ve\u010djo proizvodnjo beljakovin v rasto\u010dem mi\u0161i\u010dnem vlaknu <strong>je treba nekako zadovoljiti.<\/strong> Mi\u0161i\u010dna vlakna so resni\u010dno ogromne celice, v katerih eno samo celi\u010dno jedro ne bi bilo dovolj. V jedru potekajo pomembni procesi, ki vodijo v proizvodnjo novih beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celi\u010dno jedro vsebuje <strong>celoten DNA celice.<\/strong> Iz te DNA se po potrebi prepi\u0161e molekula mRNA, ki slu\u017ei kot <strong>vodilo za proizvodnjo beljakovin.<\/strong> Jedro je mesto, kjer celica porabi razmeroma veliko energije. Ve\u010d jeder, ki so razporejena po mi\u0161i\u010dnem vlaknu, zagotavlja, da ima vsak del mi\u0161i\u010dnega vlakna takoj na voljo \u00bbnavodila\u00ab za proizvodnjo beljakovin in se mu ni treba zana\u0161ati se na eno samo jedro.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-si.png\" alt=\"\" class=\"wp-image-640897\" title=\"Skeletne mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-si.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-si-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Mi\u0161i\u010dna vlakna (celice) skeletne mi\u0161ice. Vsako ima veliko \u0161tevilo jeder.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se proizvodnja beljakovin pove\u010duje in mi\u0161ice rastejo, se <strong>ustvarjajo tudi nova jedra.<\/strong> Njihovo \u0161tevilo nara\u0161\u010da, saj je treba zadovoljiti pove\u010dane potrebe po proizvodnji beljakovin v celotni mi\u0161i\u010dni celici, ki je pogosto dolga ve\u010d centimetrov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem ima pomembno vlogo tudi epigenetika. Nekateri geni so po redni vadbi bolj aktivni, ta pove\u010dana aktivnost pa se lahko ohranja do 22 tednov. Funkcija nekaterih teh genov pa \u0161e ni popolnoma pojasnjena.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_zgodi_ko_prenehate_z_vadbo\"><\/span>Kaj se zgodi, ko prenehate z vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ice se za\u010dnejo <strong>kr\u010diti,<\/strong> saj jih ni energijsko ugodno ohranjati v prvotnem volumnu. Mi\u0161i\u010dno tkivo porabi pribli\u017eno 3-krat ve\u010d energije kot ma\u0161\u010dobno tkivo.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> Kljub temu pa jedra mi\u0161i\u010dnih celic ostanejo v \u0161tevilu, ki so ga ustvarila med redno vadbo.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> \u010ceprav se mi\u0161ice skr\u010dijo, <strong>njihova \u0161e prisotna jedra delujejo kot spomin.<\/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\">Po kolik\u0161nem \u010dasu za\u010dnete izgubljati mo\u010d in obseg mi\u0161ic?<\/h3>\n\n\n\n<p>\u010ce premor od vadbe traja <strong>manj kot tri tedne,<\/strong> ne bi smeli opaziti bistvene izgube mo\u010di. \u010ceprav morda ne boste dvignili svojega prvotnega rekorda, bo za vrnitev k prvotni mo\u010di dovolj le nekaj vadb. Kar zadeva mi\u0161i\u010dni volumen, se lahko po samo 2 tednih zdi, da izgubljate mi\u0161ice. V resnici pa je ve\u010dina te izgube posledica <strong>manj vode in glikogena v mi\u0161icah.<\/strong> Bistveno zmanj\u0161anje velikosti mi\u0161i\u010dnih vlaken <strong>se za\u010dne pojavljati<\/strong> \u0161ele po <strong>4 &#8211; 8 tednih<\/strong> brez vadbe. Vse je odvisno od prvotne velikosti mi\u0161ic, trajanja in sestave treninga ter genetike. Na izgubo mi\u0161i\u010dne mase vpliva tudi, ali mi\u0161ice uporabljate ali ste v obdobju brez vadbe imobilizirani ali celo vezani na posteljo. V tem primeru bodo izgube veliko hitrej\u0161e in bolj drasti\u010dne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5\u20137]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-si.png\" alt=\"\" class=\"wp-image-640918\" title=\"Mi\u0161i\u010dni spomin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-si.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-si-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Vir slike<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<p>Ko se vrnete k vadbi, imajo mi\u0161ice <strong>vnaprej pripravljena celi\u010dna jedra,<\/strong> ki lahko veliko hitreje proizvajajo beljakovine kot ob va\u0161em prvem za\u010detku vadbe. Povratek v prvotno formo in pridobivanje mi\u0161i\u010dne mase je tako veliko hitrej\u0161i <strong>zaradi prvotnih jeder mi\u0161i\u010dnih vlaken.<\/strong> Glede na vrsto \u0161porta, prej\u0161njo vadbo in individualne razlike (genetika) se lahko prvotna postava vrne \u017ee v nekaj tednih. Tudi tokrat pa je pomembno, da obremenitev postopoma pove\u010dujete. Zaradi mi\u0161i\u010dnega spomina je tudi sama regeneracija bolj\u0161a, kar pomeni, da bi <strong>mi\u0161i\u010dna bole\u010dina morala biti bolj znosna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsekakor pa <strong>morate za\u010deti postopoma.<\/strong> Po dalj\u0161em premoru zagotovo ne boste mogli dvigovati enako velike te\u017ee kot prej. <strong>Manj serij z manj\u0161o te\u017eo<\/strong> je bolj smiseln za\u010detek tudi za izku\u0161enega posameznika, ki je prenehal in znova za\u010del z vadbo. Na sre\u010do bo napredek hitrej\u0161i kot pri popolnem za\u010detniku.<\/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=\"Zakljucna_misel\"><\/span>Zaklju\u010dna misel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dalj\u0161i premor od vadbe \u0161e <strong>ni katastrofa.<\/strong> \u017divljenje prina\u0161a razli\u010dne situacije in ni vedno mogo\u010de vzdr\u017eevati svoje prvotne <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\">prehrane<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" class=\"ek-link\">vadbenega re\u017eima<\/a>. Tudi \u010de je premor tako dolg, da se mi\u0161ice za\u010dnejo manj\u0161ati, to ni ni\u010d stra\u0161nega. Zahvaljujo\u010d mi\u0161i\u010dnemu spominu, ki ga zagotavljajo <strong>nova in dolgotrajna jedra mi\u0161i\u010dnih celic,<\/strong> se lahko hitro in u\u010dinkovito vrnete v prvotno formo. Odli\u010dna novica je, da se ta jedra v mi\u0161i\u010dnih celicah ohranijo do 15 let.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se vra\u010date k vadbi, pa je kljub temu potrebno za\u010deti postopoma. Kljub prisotnosti jeder se je treba <strong>znova privaditi<\/strong> na vadbo <strong>in ne pretiravati.<\/strong> Vrnitev bo pa sicer nekoliko la\u017eja.<\/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\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>\u010ce za dlje \u010dasa prenehate z vadbo, se morda bojite, da boste izgubili mi\u0161ice, ki ste jih v dalj\u0161em \u010dasovnem obdobju zgradili. Tu nastopi mi\u0161i\u010dni spomin, v katerega nekateri ljudje ne verjamejo, drugi mu pripisujejo magi\u010dne u\u010dinke. V tem \u010dlanku si bomo ogledali, kaj mi\u0161i\u010dni spomin pravzaprav je, kako dolgo traja in kako vam lahko pomaga, da se vrnete v formo.<\/p>\n","protected":false},"author":239,"featured_media":616232,"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":[7191,7485,7263],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-640561","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","9":"tag-trening-sl","10":"tag-trening-za-moc","11":"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>Mi\u0161i\u010dni spomin: Ali lahko res povrne velikost in mo\u010d mi\u0161ic tudi po dolgem \u010dasu brez vadbe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali lahko mi\u0161i\u010dni spomin olaj\u0161a vrnitev k vadbi po dalj\u0161em premoru? 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