{"id":17727,"date":"2016-06-01T10:40:52","date_gmt":"2016-06-01T08:40:52","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/06\/03\/kako-trenirati-ce-ti-primanjkuje-casa\/"},"modified":"2016-06-14T08:24:27","modified_gmt":"2016-06-14T06:24:27","slug":"kako-trenirati-ce-ti-primanjkuje-casa","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-trenirati-ce-ti-primanjkuje-casa\/","title":{"rendered":"Kako trenirati, \u010de ti primanjkuje \u010dasa?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/06\/thinkstockphotos-76764337-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/06\/thinkstockphotos-76764337-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/06\/thinkstockphotos-76764337-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Thinkstock<\/figcaption><\/figure>\n<h2>Bi moral trening razdeliti na ve\u010d delov?<\/h2>\n<p>\u010ce nima\u0161 \u010dasa, da bi na fitnesu pre\u017eivel celo uro, svojo dnevno ali tedensko vadbo razdeli na ve\u010d delov. Namesto, da gre\u0161 tisti dan, ko trenira\u0161, v fitnes za eno uro, pojdi raj\u0161i dvakrat po pol ure. Tako lahko \u017ee zjutraj pred slu\u017ebo, kar doma ali v fitnesu, naredi\u0161 nekaj vaj, za katere ne potrebuje\u0161 ve\u010d kot petnajst minut ali pol ure, odvisno, koliko prej si pripravljen vstati zaradi vadbe. Med odmorom za slu\u017ebo, ko pride\u0161 domov ali zve\u010der, pa opravi \u0161e drugi del treninga.<\/p>\n<p>Izogni pa se druga\u010dni delitvi treningov in sicer po mi\u0161i\u010dnih skupinah. Strokovnjaki za fitnes so namre\u010d odkrili, da je tak\u0161na vadba manj u\u010dinkovita. \u010ce en dan posveti\u0161 le bicepsom, drugi dan ramenom, tretji dan hrbtu itd., bo\u0161 dejansko zapravil ve\u010d \u010dasa, kot pa \u010de bi na vsakem treningu obdelal vse mi\u0161ice. Pri slednjem lahko zato, ker redno trenira\u0161 celotno telo, naredi\u0161 manj ponovitev, kot pa v primeru treninga posameznih mi\u0161i\u010dnih skupin.<\/p>\n<h2>Visoko intenzivni trening<\/h2>\n<p>Tak\u0161en tip treninga je leta 1970 razvil Arthur Jones ter temelji na tem, da se za vsako mi\u0161i\u010dno skupino naredi kratke, vendar zelo intenzivne in u\u010dinkovite vaje. Posami\u010dni trening je dolg manj kot eno uro, \u0161tevilo ponovitev za mi\u0161i\u010dno skupino zgornjega dela telesa je 6-10, za spodnji del telesa pa 12-20. Glavno vodilo intenzivnega treninga je, da so treningi kratki, ter da se jih izvaja le 2-krat, najve\u010d 3-krat tedensko. Po izvajanju tak\u0161nih vaj, ker mi\u0161ice obremeni\u0161 do njihovega maksimuma, pa za okrevanje potrebuje\u0161 ve\u010d \u010dasa kot pri povpre\u010dno obremenilni vadbi, zato lahko ve\u010d dni nameni\u0161 popolnemu po\u010ditku.<\/p>\n<p>Razlika med HIT treningom (high intensity trening) ter obi\u010dajnim treningom z ute\u017emi pa je tudi ta, da slednji intenzivnost definira glede na to, kako te\u017eke ute\u017ei dviguje\u0161, torej, kak\u0161na je obremenitev, HIT trening pa intenzivnost opredeli glede na te\u017eavnost vaje. Pri HIT treningu gre torej za to, da neko vajo zaklju\u010di\u0161 takrat, ko ta postane \u017ee tako te\u017eka, da je ne zmore\u0161 ve\u010d izvajati. Pri tem bo\u0161 najbr\u017e opazil, da ne bo\u0161 zmogel narediti toliko ponovitev, kot jih naredi\u0161 pri obi\u010dajnem dviganju ute\u017ei. Pri HIT treningu gibi namre\u010d niso hitri in impulzivni, ampak po\u010dasni in natan\u010dni, zato je vaje precej te\u017eje izvesti.<\/p>\n<h2>\u00a0Hipertrofi\u010dni trening<\/h2>\n<p>Ta vrsta treninga za mo\u010d temelji na na\u010delu izmenjavanja dvotedenskih ciklusov z enako obremenitvijo. Dva tedna zapored trenira\u0161 tako, da vsak dan za razli\u010dne mi\u0161i\u010dne skupine naredi\u0161 15 ponovitev (npr. 15 sklec, 15 dvigov ute\u017ei nad glavo, 15 vaj za biceps itd.), nato naslednja dva tedna dela\u0161 10 ponovitev, sledita dva tedna po 5 ponovitev, nato pa se ciklus ponovi.<\/p>\n<p>Medtem, ko se \u0161tevilo ponovitev posamezne vaje tekom ciklusa zmanj\u0161uje, pa se obremenitev pove\u010duje. \u0160e preden pri\u010dne\u0161 s prvim ciklusom hipertrofi\u010dnega treninga ugotovi, kako te\u017eke ute\u017ei lahko dviguje\u0161 pri posamezni vaji in nato vsake dva tedna vaji dodaj od 0,5 kilograma do 1 kilograma.<\/p>\n<p>Za vsako mi\u0161i\u010dno skupino naj bi treniral 3-krat tedensko, vendar pa posami\u010dni trening ne vzame veliko \u010dasa, saj pri vsaki vaji \u0161tevilo ponovitev (15, 10 ter 5) izvede\u0161 le 1-2 krat. Tovrstni trening vklju\u010duje tudi dneve popolnega po\u010ditka, saj naj bi si vsakih 9-12 tednov privo\u0161\u010dil pribli\u017eno teden dni dolg premor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kako na\u010drtovati trening, \u010de ima\u0161 zelo malo prostega \u010dasa.<\/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],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako trenirati, \u010de ti primanjkuje \u010dasa? - 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\/kako-trenirati-ce-ti-primanjkuje-casa\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako trenirati, \u010de ti primanjkuje \u010dasa? 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