{"id":147246,"date":"2016-10-05T07:51:00","date_gmt":"2016-10-05T05:51:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2016\/10\/05\/10-najpogostejsih-napak-ki-jih-delamo-v-fitnesu\/"},"modified":"2016-10-19T12:03:42","modified_gmt":"2016-10-19T10:03:42","slug":"10-najpogostejsih-napak-ki-jih-delamo-v-fitnesu","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/10-najpogostejsih-napak-ki-jih-delamo-v-fitnesu\/","title":{"rendered":"10 najpogostej\u0161ih napak, ki jih delamo v fitnesu"},"content":{"rendered":"
\n\t\t\t\t\t
(Photoxpress).<\/figcaption><\/figure>\n

1. Takoj na vaje, brez ogrevanja<\/h2>\n

Nasvet, ki sledi, si verjetno sli\u0161al \u017ee ni\u010dkolikokrat, vendar je tako pomemben, da ga tudi tokrat ne smemo izpustiti. Mi\u0161ice se v stanju, ko telo ni ogreto, slab\u0161e raztezajo in kr\u010dijo. Pred resno fizi\u010dno aktivnostjo se morajo mi\u0161ice prekrvaviti in segreti na delovno temperaturo, zato ne \u0161kodi, \u010de se poda\u0161 na kraj\u0161i sprehod, uporabi\u0161 sobno kolo, steper, la\u017eje ute\u017ei \u2026<\/p>\n

2. Izpu\u0161\u010danje razteznih vaj<\/h2>\n

Na tem mestu dodajmo \u0161e ‘stretching’, ki mi\u0161icam in kitam povrne pro\u017enost in jih dodatno sprosti. S tem se zmanj\u0161a mo\u017enost po\u0161kodb (natrgane mi\u0161ice, vezi). \u010ce bo\u0161 izpustil to pomembno sestavino vsake vadbe, ki ti povrh vsega niti ne vzame preve\u010d \u010dasa, bo\u0161 treniral z ve\u010djim naporom; tudi u\u010dinek bo manj\u0161i.<\/p>\n

3. Na vse ali ni\u010d!<\/h2>\n

\u0160tudije ka\u017eejo, da \u017ee 10 min vadbe na dan drasti\u010dno izbolj\u0161a kondicijo in vsesplo\u0161no po\u010dutje, zato je dobro, da se je lotimo tudi, \u010de si zanjo ne moremo vzeti veliko \u010dasa. Druga plat medalje je pretiravanje, ki je prej \u0161kodljivo, kot koristno. \u010ce nismo v dobri kondiciji, se lahko ob pretiranem naporu hitro pojavi po\u0161kodba. Priporo\u010dljivo je razumno in zmerno pove\u010devanje intenzivnosti in \u0161tevila ponovitev. Poskusi z vajo, ki ti z nekaj napora omogo\u010da 10 do 15 ponovitev.<\/p>\n

4. Popoldan v fitnesu<\/h2>\n

\u010ce nisi profesionalni ‘bodybuilder’, je priporo\u010dljivo, da na napravah ne vztraja\u0161 ve\u010d kot eno uro. Za predolgo vadbo obstajata namre\u010d dve razlagi:\u00a0 1. si prepo\u010dasen ali 2. zahteva\u0161 preve\u010d. Nasvet: delaj na enem velikem in enem malem delu telesa (npr. hrbet + biceps); za sleherni del telesa naredi 3\u20135 vaj s 3\u20134\u00a0 ponovitvami, med vajami si vzemi le 1\u20132 minuti po\u010ditka.<\/p>\n

5. Preve\u010d pogosta vadba<\/h2>\n

\u010ce treniramo preve\u010d pogosto, telo preobremenimo do take mere, da se ve\u010d ne more regenerirati. Pri dolgotrajni (\u010deprav pravilni) vadbi se namre\u010d v mi\u0161icah pojavijo mikroskopske natrganine, ki jih telo v fazi regeneracije zakrpa \u2013 rezultat je pove\u010dana mi\u0161i\u010dna masa (rast tkiva). Pomembno je torej, da delamo z glavo, v nasprotnem primeru bo rezultat namesto mo\u010di preutrujenost. \u0160portni vaditelji priporo\u010dajo npr. tri obiske fitnesa na teden, saj mi\u0161ice rastejo, ko telo po\u010diva.<\/p>\n

6. Stagnacija<\/h2>\n

\u010ce ne dosega\u0161 \u017eelenih rezultatov ali si obstal na mestu, je eden od razlogov morda, da dela\u0161 podobne ali enake vaje z enakim naporom. Recept za dobro vadbo je, da si postavljamo vedno nove izzive (gremo malenkost preko svojih zmo\u017enosti). Dober na\u010din je tudi me\u0161anje vaj; paziti moramo, da ne zapademo v rutino.<\/p>\n

7. Pomanjkanje ciljev<\/h2>\n

Gibanje je sicer \u017ee samo po sebi prijetno, pa vendar lahko, ko za\u010detna motivacija popusti, hitro postane dolgo\u010dasno. Zato moramo imeti pri roki cilj, ki ga \u017eelimo dose\u010di. Postavi si realisti\u010dne kratkoro\u010dne in dolgoro\u010dne cilje, pomaga tudi, \u010de si napredek bele\u017ei\u0161 (graf, razpredelnica \u2026).<\/p>\n

8. Neprimerna hitrost<\/h2>\n

Ob prehitrem opravljanju ponovitev nam pri dvigovanju ute\u017ei pomaga vztrajnostni moment (npr. nihanje rok ob treningu bicepsov). Ob tem mi\u0161ice ne delajo toliko, kot bi morda \u017eeleli. \u010ce je hitrost manj\u0161a, se zve\u010da nadzor nad ute\u017ejo (manj\u0161a mo\u017enost po\u0161kodbe), mi\u0161ice pa delajo bolj intenzivno (ve\u010dji u\u010dinek).<\/p>\n

9. Nezadostna hidracija<\/h2>\n

Vodo je potrebno piti pred, med in po treningu, saj je najpomembnej\u0161a sestavina na\u0161ega telesa. Zdravje, rast, razvoj \u2026 vsem reakcijam v telesu slu\u017ei kot gradnik in medij. Nezadostna koli\u010dina vode zmanj\u0161uje mo\u010d in vzdr\u017eljivost, pove\u010da mo\u017enost kr\u010dev, itd. Pozor, \u010de si \u017eejen, si \u017ee dehidriran. Spij najmanj pol litra vode pred in po treningu, vodo u\u017eivaj tudi med treningom samim.<\/p>\n

10 Slaba dr\u017ea<\/h2>\n

Slaba dr\u017ea ni videti samo slabo, zaradi nje se lahko stakne tudi po\u0161kodba. Pri nekaterih vajah je \u0161e posebej pomembna (vaje za mo\u010d \u2013 dvigovanje ute\u017ei, kot je npr. deadlift, squat, bench press).<\/p>\n","protected":false},"excerpt":{"rendered":"

V hladnih mesecih se rekreativci \u0161e posebej radi umaknemo v fitnes centre. Ob tej priliki opozarjamo na 10 stvari, ki jih strokovnjaki pri vadbi odsvetujejo.<\/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":[1555,1598],"source":[1557,1518,1556],"supertag":[5316],"acf":[],"yoast_head":"\n10 najpogostej\u0161ih napak, ki jih delamo v fitnesu - 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\/10-najpogostejsih-napak-ki-jih-delamo-v-fitnesu\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najpogostej\u0161ih napak, ki jih delamo v fitnesu - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"V hladnih mesecih se rekreativci \u0161e posebej radi umaknemo v fitnes centre. 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