{"id":739377,"date":"2025-09-02T09:58:26","date_gmt":"2025-09-02T07:58:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739377"},"modified":"2025-09-02T09:58:35","modified_gmt":"2025-09-02T07:58:35","slug":"kako-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre\/","title":{"rendered":"Kako za\u010deti z vadbo, ko nimate \u010dasa? Preprosteje ne gre!"},"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-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre\/#Zakaj_zaceti_z_vadbo_ze_danes\" title=\"Zakaj za\u010deti z vadbo \u017ee danes?\">Zakaj za\u010deti z vadbo \u017ee danes?<\/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-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre\/#Dolgorocne_koristi_vadbe\" title=\"Dolgoro\u010dne koristi vadbe\">Dolgoro\u010dne koristi 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-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre\/#Kako_najti_cas_za_vadbo_Najpogostejsi_izgovori_in_njihove_resitve\" title=\"Kako najti \u010das za vadbo? Najpogostej\u0161i izgovori in njihove re\u0161itve\">Kako najti \u010das za vadbo? Najpogostej\u0161i izgovori in njihove re\u0161itve<\/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-zaceti-z-vadbo-ko-nimate-casa-preprosteje-ne-gre\/#Zakljucek_Zelite_zaceti_Ni_vam_treba_niti_prebrati_clanka_do_konca\" title=\"Zaklju\u010dek: \u017delite za\u010deti? Ni vam treba niti prebrati \u010dlanka do konca\">Zaklju\u010dek: \u017delite za\u010deti? Ni vam treba niti prebrati \u010dlanka do konca<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite za\u010deti z vadbo? Roko na srce, kolikokrat ste si \u017ee rekli, da <strong>nimate dovolj \u010dasa za to?<\/strong> Ali pa da boste za\u010deli jutri, v ponedeljek, v novem letu ali ob nekem drugem popolnem trenutku, ki naj bi \u010dude\u017eno spremenil vse? Predvidevam, da \u010de ste odprli ta \u010dlanek, \u0161e vedno \u010dakate na ta usodni dan. A preden spet za\u010dnete zreti v zvezde in si \u017eeleti popolne postave, naj vam povem nekaj \u2013 <strong>popolnega \u010dasa za vadbo ni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je le iluzija, ki nam daje nekaj upanja na bolj\u0161i jutri, v resnici pa samo \u010dakamo Godota. Usklajevanje dru\u017eine, slu\u017ebe in vadbe je lahko zahtevno, ampak po\u010dakajte. Ni \u0161e vse izgubljeno. V dana\u0161njem \u010dlanku bomo govorili o tem, <strong>kako najti ne popoln, ampak svoj \u010das za vadbo, ki bo kon\u010dno zagnala \u017eeleno akcijo in morda spremenila va\u0161e \u017eivljenje to\u010dno v smer, ki si jo \u017ee dolgo \u017eelite. <\/strong>Tak\u0161na <a href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skrb zase <\/strong><\/a>se vam bo ve\u010dkratno obrestovala. Torej, kako za\u010deti z vadbo brez \u010dasa?<\/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=\"Zakaj_zaceti_z_vadbo_ze_danes\"><\/span>Zakaj za\u010deti z vadbo \u017ee danes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u017eivljenju obstaja eno zlato pravilo: \u010de si ne\u010desa \u017eelim, grem za tem in \u010de si tega \u017eelim sedaj, je prepozno za\u010deti \u017ee po tem, ko preberete ta stavek. Razumete, kaj mislim? Vsaka <strong>NA\u0160A \u017dELJA zahteva DEJANJE,<\/strong> vadba pa pri tem ni izjema. Nagrada ne bo le dober ob\u010dutek, saj ima lahko to dejanje veliko \u0161ir\u0161i vpliv na va\u0161e celotno \u017eivljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-749x1124.jpg\" alt=\"Zakaj za\u010deti z vadbo \u017ee danes?\" class=\"wp-image-734110\" title=\"Zakaj za\u010deti z vadbo \u017ee danes?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_2987.jpg 1080w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Dejstvo, da kon\u010dno za\u010dnete ukrepati in se nau\u010dite premagovati za\u010detni odpor, <strong>se lahko zelo verjetno prenese tudi na druga podro\u010dja.<\/strong> Primeri so lahko slu\u017eba, u\u010denje novih stvari ali katerikoli trud za dosego osebnih ciljev. Vsak <strong>majhen korak k dejanju krepi samodisciplino in zaupanje v lastne sposobnosti.<\/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 is-style-h3\">Takoj\u0161nje koristi prve vadbe<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Takoj<\/strong><\/a> po prvi vadbi lahko za\u010dnete u\u017eivati naslednje koristi:<\/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>Prekinili boste cikel neskon\u010dnega odla\u0161anja,<\/strong> ki vam le krade \u010das. \u010ce za\u010dnete sedaj, se boste izognili odla\u0161anju in si takoj ustvarili prostor za vadbo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Izbolj\u0161ano razpolo\u017eenje in \u010dustvena odzivnost<\/strong> (ravnovesje) \u017ee po eni sami vadbi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Takoj\u0161nji vpliv na kognitivne funkcije,<\/strong> kot sta pozornost in spomin. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Nova \u0161portna identiteta,<\/strong> ki bo odra\u017eala va\u0161e sve\u017ee <a href=\"https:\/\/gymbeam.si\/blog\/kako-vadbo-spremeniti-v-navado-z-8-preprostimi-koraki\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>navade<\/strong><\/a> za aktiven \u017eivljenjski slog, usmerjen v vadbo, zaradi \u010desar jih bo la\u017eje ohranjati. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Ob\u010dutek, da kon\u010dno delate na ne\u010dem,<\/strong> o \u010demer ste dolgo govorili, dokler ni postalo skoraj nedosegljivo. In sedaj se to dejansko dogaja. Ali ni to super?<\/li>\n\n\n\n<li><strong>Zadovoljstvo in ob\u010dutek zmage,<\/strong> ki pride z vsakim po\u010depom ali dodatno minuto gibanja. Vse to si zaslu\u017ei priznanje. Zato se ne osredoto\u010dajte samo na cilj, ampak u\u017eivajte tudi v majhnih uspehih, ki sestavljajo celoto. Tudi ti gradijo va\u0161o notranjo mo\u010d in <a href=\"https:\/\/gymbeam.si\/blog\/13-nasvetov-za-ohranjanje-motivacije-za-vadbo-in-doseganje-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivacijo<\/strong><\/a> za naprej.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dolgorocne_koristi_vadbe\"><\/span>Dolgoro\u010dne koristi vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vendar pa dolgoro\u010dne koristi telesne aktivnosti in vadbe zvenijo \u0161e bolj obetavno, na primer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izbolj\u0161an spanec<\/li>\n\n\n\n<li>ve\u010d energije<\/li>\n\n\n\n<li>zmanj\u0161an stres<\/li>\n\n\n\n<li>bolj\u0161a odpornost<\/li>\n\n\n\n<li>ve\u010d samozavesti<\/li>\n\n\n\n<li>prepre\u010devanje bolezni <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ve\u010d o teh koristih si lahko preberete v \u010dlankih:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-nepricakovanih-koristi-vadbe-ki-bodo-izboljsale-vase-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nepri\u010dakovanih koristi vadbe, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/9-odlicnih-razlogov-za-zacetek-vadbe-in-kako-se-tega-lotiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>9 odli\u010dnih razlogov za za\u010detek vadbe in kako se je lotiti<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zakaj bi morali vaditi? Mo\u010dnej\u0161a odpornost, zdravje srca in \u0161e 8 drugih razlogov <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_najti_cas_za_vadbo_Najpogostejsi_izgovori_in_njihove_resitve\"><\/span>Kako najti \u010das za vadbo? Najpogostej\u0161i izgovori in njihove re\u0161itve  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgoraj omenjene koristi vadbe lahko \u017ee danes delujejo kot raketni nahrbtnik, ki vas po\u017eene s kav\u010da na <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>blazino<\/strong><\/a>, sprehod ali celo v fitnes. Po drugi strani pa se lahko zgodi, da za\u010detno iskrico upanja ugasne prava vojska najpogostej\u0161ih izgovorov. Usklajevanje pomanjkanja \u010dasa in gibanja lahko takrat postane te\u017eava. A <strong>brez panike, spodaj bomo govorili o tem, kako se spopasti z izgovori.<\/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 is-style-h3\">1. Ne obremenjuj me z vadbo, nimam \u010dasa za to<\/h3>\n\n\n\n<p>\u010ce bi nekje obstajala ultimativna knjiga izgovorov, bi lahko imela samo eno stran z napisom \u2013 nimam \u010dasa. In medtem ko vi nimate \u010dasa, je v va\u0161i okolici gotovo nekdo, ki zmore pribli\u017eno desetkrat ve\u010d kot vi. Takrat se povsem upravi\u010deno po\u010dutite kot astronavti iz filma Interstellar, ki so pristali na planetu, kjer je ena ura pomenila deset let na Zemlji. <strong>Dejstvo pa ostaja, da ima dan vsakega Zemljana 24 ur. Razlika v tem, kaj zmoremo in \u010desa ne, je obi\u010dajno v prioritetah in upravljanju s \u010dasom. <\/strong>Vsak ima razli\u010dne obveznosti, a to ne spremeni ni\u010desar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda ne morete postoriti vsega, a ko re\u010demo, da nimamo \u010dasa za vadbo, pogosto govori iz nas le ustaljena rutina, ki no\u010de spustiti nobenega novega vsiljivca v obliki vadbe v na\u0161e \u017eivljenje. Pa vendar ta motnja sploh ni nujno tak\u0161na gro\u017enja, da bi nam obrnila \u017eivljenje na glavo. \u010ceprav je vadba ob slu\u017ebi lahko izziv, je v\u010dasih dovolj \u017ee to, da <strong>se vpra\u0161amo, kako pre\u017eivljamo obi\u010dajne dneve po delu in kaj bi lahko naredili druga\u010de.<\/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=\"28338,36025,36229,36334,50953,50959\" ><\/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<h4 class=\"wp-block-heading is-style-h3\">Mo\u017eni razlogi za pomanjkanje \u010dasa za vadbo<\/h4>\n\n\n\n<p>Zato si zastavite vpra\u0161anja o tem, koliko \u010dasa porabite za, na primer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gledanje televizije iz navade<\/li>\n\n\n\n<li>brezciljno <a href=\"https:\/\/gymbeam.si\/blog\/kako-na-vas-vpliva-neskoncno-brskanje-po-druzbenih-omrezjih\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brskanje <\/strong><\/a>po dru\u017ebenih omre\u017ejih<\/li>\n\n\n\n<li>branje komentarjev na internetu<\/li>\n\n\n\n<li>ukvarjanje z \u017eivljenji drugih namesto s svojim<\/li>\n\n\n\n<li>odla\u0161anje <\/li>\n\n\n\n<li>sedenje po barih\/kavarnah<\/li>\n\n\n\n<li>pretirano razmi\u0161ljanje<\/li>\n\n\n\n<li>perfekcionizem pri nepomembnih stvareh (npr. izbira filtra za fotografijo)<\/li>\n\n\n\n<li>na\u010drtovanje brez dejanj<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali so te dejavnosti izguba \u010dasa, je va\u0161a presoja, a \u010de jih pogledamo z vidika u\u010dinkovitosti, bi jih nekatere lahko vsaj skraj\u0161ali, \u010de \u017ee ne povsem opustili. Morda boste presene\u010deni, <strong>koliko prostega \u010dasa se vam nenadoma pojavi v dnevu z novo organizacijo \u010dasa.<\/strong>  <\/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 is-style-h3\">Upravljanje \u010dasa in telesna vadba<\/h4>\n\n\n\n<p>\u010ce razmislek ne zadostuje, brez zadr\u017ekov poskusite to za nekaj dni:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vzemite list papirja, dnevnik ali koledar <\/strong>na telefonu in si zapi\u0161ite vse, kar po\u010dnete vsak dan. Lahko zapi\u0161ete ve\u010d glavnih sklopov dneva (slu\u017eba, prehrana, prosti \u010das, \u010das na telefonu) ali pa naredite povzetek v rednih \u010dasovnih intervalih, na primer vsako uro.  <\/li>\n\n\n\n<li><strong>Ovrednotite svoje rezultate<\/strong> in poskusite prepoznati mikro po\u017eiralce \u010dasa (scrollanje, ponavljajo\u010de preverjanje telefona, e-po\u0161te, strmenje v steno, nekaj minut televizijske hipnoze)<\/li>\n\n\n\n<li><strong>Poskusite razmisliti, katere dnevne aktivnosti so bile neplanirane<\/strong> ali so vam vzele ve\u010d \u010dasa, kot bi bilo primerno in kje ste ustvarili \u010dasovno okno, v katerem bi lahko naredili nekaj zase, na primer 10-minutni sprehod. Idealni trenutki so tudi med kuhanjem ve\u010derje ali med oglasnim blokom med gledanjem filma, ko lahko, na primer naredite 20 po\u010depov.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prva ali katerakoli druga vadba ni nujno dolga eno uro, brez te\u017eav lahko za\u010dnete z <strong>10-minutnim sprehodom, 20 skoki s kolebnico, 5-minutnim sprehodom po sobi ali 10 po\u010depi. <\/strong>Ta nekajminutna aktivnost se lahko \u017ee jutri ali \u010dez nekaj dni podalj\u0161a na 20 minut in postopoma lahko napredujete do polnopravne vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-1124x749.jpg\" alt=\"Upravljanje \u010dasa in telesna vadba\" class=\"wp-image-734132\" title=\"Upravljanje \u010dasa in telesna vadba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-2155446523.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h2\">2. Rezultati bodo trajali celo ve\u010dnost<\/h3>\n\n\n\n<p>Razmi\u0161ljati o postavi <a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-prehrana-thora-supermana-in-drugih-hollywoodskih-zvezdnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Supermana ali \u010cude\u017ene \u017eenske<\/strong><\/a> \u0161e preden sploh za\u010dnemo, je najmanj drzna poteza. Ne bomo lagali, ko re\u010demo, da tak\u0161na postava zahteva leta trdega dela, <a href=\"https:\/\/gymbeam.si\/blog\/samodisciplina-kljuc-do-uspeha-v-sportu-in-zivljenju\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>samodiscipline<\/strong><\/a> in truda na vseh podro\u010djih od <a href=\"https:\/\/gymbeam.si\/blog\/hrana-in-zdrav-zivljenjski-slog\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prehrane<\/strong><\/a> do treninga in <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>regeneracije<\/strong><\/a><strong>.<\/strong> To idejo za sedaj raje postavimo na stran in se osredoto\u010dimo na dejstvo, da <strong>prvi rezultati ne potrebujejo toliko \u010dasa, da bi vas od za\u010detka \u017ee odvrnili.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dejstvo je, da se <strong>rast mi\u0161ic za\u010dne \u017ee s prvo vadbo, z vsako naslednjo pa boste postajali mo\u010dnej\u0161i. <\/strong>Obstaja dobro poznan pojav, imenovan za\u010detni\u0161ki napredek, ki pravi, da <strong>za\u010detniki na za\u010detku do\u017eivijo razmeroma hiter porast mi\u0161i\u010dne mase in mo\u010di.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav lahko prvi vidni rezultati trajajo nekaj tednov, <strong>lahko napredek v mo\u010di spremljate \u017ee od vadbe do vadbe.<\/strong> To vam bo prakti\u010dno takoj pokazalo, da ste na pravi poti. Zato ni razloga za skrb, da bi morali na rezultate \u010dakati v nedogled. Ravno nasprotno, najve\u010d \u010dasa obi\u010dajno vzame neskon\u010dno na\u010drtovanje brez prehoda k dejanjem. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/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 is-style-h3\">3. No\u010dem garati eno uro v fitnesu<\/h3>\n\n\n\n<p>\u010ce sta bila kav\u010d in sede\u010d na\u010din \u017eivljenja do sedaj va\u0161e \u017eivljenjsko udobje, je povsem razumljivo, da vas \u017ee misel na enourno vadbo v fitnesu oblije s hladnim znojem. Do\u017eivljanje ene ure je relativno. Medtem ko hitro mine ob priljubljeni seriji, se lahko z ute\u017emi, \u0161e posebej za za\u010detnike, zdi precej bolj naporna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato bi bilo dobro to misel opustiti. <strong>Tudi majhni koraki lahko prinesejo velik u\u010dinek in se brez te\u017eav zgodijo kar v va\u0161i dnevni sobi, brez stresa zaradi novega okolja v fitnesu. <\/strong>Za za\u010detek je dovolj, da preidete k dejanju. Prvi koraki na valu vadbe ne zahtevajo <strong>nobene posebne opreme. Edini pogoj za to, da za\u010dnete vaditi doma, je zdravo telo.  <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-1124x750.jpg\" alt=\"Rast mi\u0161ic se za\u010dne \u017ee s prvo vadbo\" class=\"wp-image-734152\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1269883929.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Nato opravite, na primer, <a href=\"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-minutno tabata vadbo<\/strong><\/a>, ki bo razmigala celo telo. Najbolj\u0161e pri tem je, da vam te vaje vzamejo le neznaten del dneva, nato pa <strong>vam ostane \u0161e 23 ur in 48 minut<\/strong> za vse ostalo. Navdih vam bodo lahko tudi mikro vadbe (kot za\u010detni na\u010drt vadbe za za\u010detnike), ki jih lahko izvedete, na primer, med oglasnim blokom na televiziji.<\/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 is-style-h3\">Vadba za zaposlene osebe<\/h3>\n\n\n\n<p>\u010ce nimate \u010dasa, je lahko va\u0161 na\u010drt vadbe videti takole:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>preprost 10-minutni sprehod <\/strong><\/li>\n\n\n\n<li><strong>20 po\u010depov <\/strong><\/li>\n\n\n\n<li><strong>15-minutno raztezanje <\/strong><\/li>\n\n\n\n<li><strong>20-minutni ples<\/strong><\/li>\n\n\n\n<li><strong>10 skokov s kolebnico<\/strong><\/li>\n\n\n\n<li><strong>15 minut na tekalni stezi<\/strong><\/li>\n\n\n\n<li><strong>vsako dodatno gibanje v primerjavi z dnevno rutino<\/strong><\/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 is-style-h3\">Mikrodejanja, ki vas bodo pripeljala do gibanja<\/h4>\n\n\n\n<p>Tudi samo vadbo lahko razdelimo na pametna mikrodejanja, pri \u010demer vas vsako pripelje korak bli\u017eje cilju. Primeri so:  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pripravite si <a href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161portna obla\u010dila<\/strong><\/a> ob postelji \u017ee dan prej.<\/li>\n\n\n\n<li>Zjutraj si oblecite \u0161portna obla\u010dila (la\u017eje je, \u010de jih imate \u017ee pripravljena).<\/li>\n\n\n\n<li>Predvajajte eno <a href=\"https:\/\/gymbeam.si\/blog\/glasba-in-njeni-ucinki-na-vaso-uspesnost-in-kako-ustvariti-mocan-seznam-predvajanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motivacijsko pesem<\/strong><\/a> in se gibajte na mestu (la\u017eje je, \u010de \u017ee nosite \u0161portna obla\u010dila).<\/li>\n\n\n\n<li>Razgrnite svojo podlogo za vadbo (la\u017eje je, \u010de ste se \u017ee prej ogreli).<\/li>\n\n\n\n<li>Nastavite \u010dasovnik za 2 minuti in izvedite katero koli aktivnost: dihanje, kro\u017eenje z rameni, dvigi rok, dvigi nog, po\u010depi itd.<\/li>\n\n\n\n<li>Po 2 minutah ste zaklju\u010dili in \u010de zmorete \u0161e 1, 2, 3, 5 ali 10 minut ve\u010d, je to le zelo velikodu\u0161en bonus.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ker je VSAKO DEJANJE VE\u010c KOT NA\u010cRT!<\/strong> Veliko zanimivih idej za vadbo doma najdete tudi na na\u0161em blogu, kjer so zbrane <a href=\"https:\/\/gymbeam.si\/blog\/tag\/vaje-z-lastno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vaje z lastno te\u017eo<\/strong><\/a><strong>.<\/strong> Ne pozabite, da ve\u010d kot ste \u010dez dan aktivni, ve\u010dje bodo tudi spremembe. Spet ne govorim o dvodnevnih treningih v fitnesu, temve\u010d o izkori\u0161\u010danju trenutkov in aktivnih izbirah. Na primer, <strong>da parkirate dlje od vhoda v trgovski center ali pa uporabite stopnice namesto dvigala.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Tehnika Pomodoro<\/h3>\n\n\n\n<p>Tovrstne mikro vadbe lahko odli\u010dno zdru\u017eite tudi s t. i. pomodoro \u010dasovnikom. Gre za tehniko, ki temelji na razdeljevanju nalog na <strong>manj\u0161e 25-minutne intervale,<\/strong> med katerimi si vzamete 5 minut odmora. Po vsakem takem intervalu, oziroma pomodoru, lahko naredite 5 po\u010depov, se sprehodite po dvori\u0161\u010du ali stanovanju ali se preprosto raztegnete. Pri pomodoro \u010dasovanju vam lahko pomagajo razli\u010dne aplikacije, ki vas obvestijo, kdaj je \u010das za delo in kdaj sledi odmor. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u010dasoma boste morda cenili \u010dlanke, kot so:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako ustvariti u\u010dinkovit na\u010drt vadbe doma?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako ustvariti kakovosten na\u010drt vadbe v fitnesu?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako za\u010deti vaditi doma in pri tem vztrajati? Preprosti nasveti, ki vam bodo pomagali <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucek_Zelite_zaceti_Ni_vam_treba_niti_prebrati_clanka_do_konca\"><\/span>Zaklju\u010dek: \u017delite za\u010deti? Ni vam treba niti prebrati \u010dlanka do konca  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Popoln za\u010detek je prav sedaj <\/strong>in oprostil vam bom, \u010de tega \u010dlanka niti ne preberete do konca. Ampak, resno. Ko pomislite, koliko \u010dasa ste \u017ee porabili za na\u010drtovanje brez dejanj, je 10-minutni za\u010detek v primerjavi s tem res mala malica. <strong>Ne potrebujete nobenega na\u010drta, naredite le 1 korak naprej. <\/strong>Vsaka posamezna minuta \u0161teje in nanjo ste lahko upravi\u010deno ponosni po dolgotrajnem na\u010drtovanju brez dejanj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danes je dan, ko se zgodi tisti dolgo pri\u010dakovani preboj, za katerega vam bo telo hvale\u017eno \u017ee jutri. Takoj bo za\u010delo \u010drpati koristi gibanja, kar bo vodilo <strong>k bolj\u0161i splo\u0161ni kakovosti \u017eivljenja, tako fizi\u010dni kot tudi du\u0161evni pripravljenosti.<\/strong> Torej, kaj pravite? Boste vstali zdaj? Naredili prvi po\u010dep? Poskusili 5 sklec? Karkoli ste izbrali \u2013 \u010destitke, <strong>pravkar ste za\u010deli!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d in vam je pomagal, da ste kon\u010dno pre\u0161li k dejanjem, bomo veseli, \u010de te nasvete delite s prijatelji. \u0160e bolj pa bomo navdu\u0161eni, \u010de z nami v komentarjih delite, kako se po\u010dutite po tem, ko ste si kon\u010dno vzeli \u010das in opravili prve vadbe.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSportswear\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>Nimate \u010dasa za vadbo? V dana\u0161njem \u010dlanku vas bomo prepri\u010dali, da si lahko prav vsak vzame nekaj minut za telesno aktivnost. Morda boste presene\u010deni, kako enostavno je bilo na koncu in koliko koristi je to prineslo v va\u0161e \u017eivljenje.<\/p>\n","protected":false},"author":120,"featured_media":734214,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6495,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739377","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-trening-doma-sl","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako za\u010deti z vadbo, ko nimate \u010dasa? 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