{"id":11232,"date":"2015-11-17T09:58:00","date_gmt":"2015-11-17T08:58:00","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/11\/17\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/"},"modified":"2015-11-17T09:58:00","modified_gmt":"2015-11-17T08:58:00","slug":"preprosto-in-ucinkovito-kako-do-vecje-misicne-mase","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/","title":{"rendered":"Preprosto in u\u010dinkovito: Kako do ve\u010dje mi\u0161i\u010dne mase?"},"content":{"rendered":"
\n\t\t\t\t\t
(Photoxpress).<\/figcaption><\/figure>\n

Pogosto se dogaja, da je pridobitev nekaj kilogramov mi\u0161ic v dalj\u0161em obdobju
\ntreningov za nekatere misija nemogo\u010de. Veliko je takih primerov, ki po dalj\u0161em
\nobdobju obupajo, saj spoznajo, da vlo\u017eeni trud in \u010das nista prinesla omembe vrednih
\nrezultatov.<\/p>\n

Za bolj\u0161e rezultate je potrebno zau\u017eiti ve\u010d hrane in ve\u010d trenirati<\/h2>\n

Je \u017eelja po masivnej\u0161ih nogah in mo\u010dnej\u0161em zgornjem delu telesa velika, a s treningi
\nin prehrano ne dose\u017eete vidnih rezultatov? Za take rezultate je potrebno zau\u017eiti
\nve\u010d hrane in trenirati z ve\u010djo intenziteto. Lahko je krivec za neuspeh le eden izmed
\nobeh dejavnikov. Bistveno pri vsem tem pa je, da veste kdaj, kaj in koliko hrane telo
\npotrebuje in kako pravilno trenirati.<\/p>\n

Dve pogosti napaki pri pove\u010devanju mi\u0161i\u010dne mase:<\/h2>\n

Izpostavil bom dve napaki, ki pa sta precej pogosto prisotni na fitnesih, pri
\nposameznikih, ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso.<\/p>\n

1. Dvigovanje prevelikih bremen<\/h3>\n

Velike mi\u0161ice zgradimo tako, da na treningih dvigujemo te\u017eke ute\u017ei. Verjetno
\nga ni med nami, ki se s to izjavo nebi strinjal. Vendar pa je potrebno vedeti, da
\ndvigovanje zelo te\u017ekih bremen mnogim postre\u017ee z bole\u010dinami v sklepih in mi\u0161icah ter
\nzaustavitvijo rezultatov v mi\u0161i\u010dni rasti.<\/p>\n

Treningi kjer se uporablja nizko \u0161tevilo ponovitev (3 do 5) so namenjeni razvijanju
\nmo\u010di mi\u0161ic in ne toliko rasti mi\u0161ic. Tehnika izvedbe vaj pri mnogih je bolj kot ne precej
\nslaba. Ravno pri dvigovanju te\u017ekih bremen se slaba tehnika lahko le \u0161e stopnjuje. S
\ntakimi treningi se preprosto ne more dose\u010di \u017eelenih rezultatov v rasti mi\u0161ic, prav tako
\npa se ustavi tudi mo\u010d mi\u0161ic.<\/p>\n

Za u\u010dinkovito rast mi\u0161ic in razvijanje mo\u010di je potrebna pravilna tehnika dvigovanja
\nute\u017ei, prav tako pa je pomembno zadostno \u0161tevilo ponovitev v seriji. Za dobre
\nrezultate pa tudi to ni dovolj, saj je zelo pomembna tudi pravilna in konstantna
\nnapetost mi\u0161ic med setom vaje. Zgolj nesmiselno dvigovanje ute\u017ei brez
\nosredoto\u010danja na izvajanje gibov, ne more prinesti zavidljivih rezultatov.
\n
\nNAMIG:<\/strong>
\nKadar vam je glavni cilj treningov pove\u010danje mi\u0161i\u010dne mase, uporabite bremena s
\nkaterimi boste v osnovi zmo\u017eni v dobri formi dvigovati med 6 do 10 kontroliranih
\nponovitev. Tako \u0161tevilo ponovitev vam bo zagotovilo, da bodo mi\u0161ice dobile zadostno
\nstimulacijo za rast in mo\u010d. \u010ce bo trening tudi pravilno sestavljen brez nesmiselnih
\npretiravanj, pa bo ob\u010dutek (musclefiber) v mi\u0161icah naslednja dva do tri dni bolj
\nprijeten kot mote\u010d.<\/p>\n

2. Pogosta uporaba izolacijskih vaj<\/h3>\n

Ali trenirate s prostimi ute\u017emi kot so vaje: po\u010dep, mrtvi dvig, potisk s prsi in potisk nad
\nglavo, dvigovanje na drogu, veslanje v predklonu).<\/p>\n

Ali pa trenirate na napravah kot so vaje izteg komolca z vrvjo, lateralni dvigi, upogib
\nbicepsa, izteg kolena, \u2026<\/p>\n

Kateri del treningov prevladuje pri vas?<\/strong>
\n\u010ce posve\u010date ve\u010djo pozornost treniranju, ki opisan v drugem primeru (majhne mi\u0161ice
\nz vajami za izolacijo), potem ne morete pri\u010dakovati zavidljivih rezultatov. Obstajajo
\nizjeme med nami, ki lahko tudi s takimi vajami dose\u017eejo dobre rezultate a je to
\nresni\u010dno zgolj izjema kot pravilo. Pogosto opa\u017eam, da pridejo obiskovalci na fitnes z namenom preoblikovati telo,
\na najprej pose\u017eejo po vajah kot so izteg komolca z vrvjo, lateralni dvig rok, upogib
\nkomolca ipd. S takimi treningi so cilji, da bi pridobili ve\u010dje mi\u0161ice zgolj \u017eelje, saj za njihovo
\nuresni\u010ditev to ni pravi na\u010din.<\/p>\n

Treningi za izolacijo mi\u0161ic so lahko dolgi in intenzivni, a \u010de \u017eelite pridobiti mi\u0161ice
\nna va\u0161em telesu se morate na treningih osredoto\u010diti na te\u017eke osnovne vaje. Naj
\nizpostavim, da mnogi vztrajajo pri treningu izolacijskih vaj in izvajajo vse mogo\u010de sete
\nza pove\u010danje mi\u0161ic rok. Taki treningi ne bodo veliko pomagali k pridobivanju mi\u0161i\u010dne
\nmase.
\n
\nNAMIG:<\/strong>
\n\u010ce trenirate s ciljem pove\u010danja mi\u0161i\u010dne mase, potem na svojih treningih ne smete
\nizpu\u0161\u010dati osnovnih vaj. Kot \u017ee prej omenjene vaje po\u010depi, potiski, mrtvi dvigi,
\nveslanja, morajo biti osnova na va\u0161ih treningih. Pri teh vajah mora telo vklju\u010devati
\nbistveno ve\u010d mi\u0161ic za premagovanje napora. S tem se dose\u017ee tudi ve\u010dji efekt na
\nspro\u0161\u010danje nekaterih hormonov v telesu (testosteron, rastni hormon,\u2026), ki pa so
\nklju\u010dnega pomena pri pridobivanju mi\u0161i\u010dne mase.
\nTorej ne pozabite na vrstni red vaj in naj bodo za\u010detne vaje na va\u0161ih treningih
\nosnovne in \u0161ele proti koncu treninga, po potrebi vklju\u010dujte izolacijske vaje.<\/p>\n

AVTOR \u010cLANKA: Bo\u0161tjan \u0160ifrer – Strokovnjak za zdravo prehrano in izgubo telesne te\u017ee<\/strong><\/p>\n

Sem certificirani osebni trener fitnesa in strokovnjak za izgubo telesne te\u017ee in zdrav na\u010din \u017eivljenja. Za dobre rezultate se morate zelo potruditi in biti trdno odlo\u010deni, da jih dose\u017eete. \u010ce boste moje nasvete glede prehranjevanja in treniranja dosledno upo\u0161tevali, uspeh ne bo izostal. Obi\u0161\u010dite mojo spletno stran: www.vitalno-telo.com<\/a>
\n<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Pridobivanje mi\u0161i\u010dne mase je lahko precej enostavno, \u010de se treninga lotimo pravilno.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2370,1555,1699],"source":[1557,1518,1556],"supertag":[],"acf":[],"yoast_head":"\nPreprosto in u\u010dinkovito: Kako do ve\u010dje mi\u0161i\u010dne mase? - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preprosto in u\u010dinkovito: Kako do ve\u010dje mi\u0161i\u010dne mase? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Pridobivanje mi\u0161i\u010dne mase je lahko precej enostavno, \u010de se treninga lotimo pravilno.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2015-11-17T08:58:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/03\/Photoxpress_9549398__1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Preprosto in u\u010dinkovito: Kako do ve\u010dje mi\u0161i\u010dne mase?\",\"datePublished\":\"2015-11-17T08:58:00+00:00\",\"dateModified\":\"2015-11-17T08:58:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\"},\"wordCount\":838,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Bo\u0161tjan \u0160ifrer\",\"fitnes\",\"mi\u0161ice\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preprosto-in-ucinkovito-kako-do-vecje-misicne-mase\/\",\"name\":\"Preprosto in u\u010dinkovito: Kako do ve\u010dje mi\u0161i\u010dne mase? 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