{"id":8666,"date":"2016-03-18T07:44:00","date_gmt":"2016-03-18T06:44:00","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2016\/03\/18\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/"},"modified":"2016-04-06T08:12:34","modified_gmt":"2016-04-06T06:12:34","slug":"kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/","title":{"rendered":"Kako v treh korakih od pivskega trebu\u0161\u010dka do sixpacka?"},"content":{"rendered":"

 <\/p>\n

\n\t\t\t\t\t
Foto: Thinkstock<\/figcaption><\/figure>\n

Da se ne boste prehitro veselili: trije koraki za izgubo ma\u0161\u010dobe na trebuhu so kombinacija aerobnega treninga, vaj za mo\u010di in pravilne prehrane. Za raven in mi\u0161i\u010dast trebuh je namre\u010d potreben celovit trening celotnega telesa, ki vklju\u010duje tako aerobno vadbo kot vaje z ute\u017emi. Pri oblikovanju telesa pa je \u0161e bolj kot trening pomembna pravilna in zmerna prehrana \u2013 le z uravnote\u017eenimi obroki in disciplino pri vnosu kalorij boste dosegli dolgotrajne rezultate in zadovoljstvo.<\/p>\n

Miti o izgubljanju ma\u0161\u010dobe na trebuhu<\/h2>\n

Najprej moramo izpostaviti, da na razpored ma\u0161\u010dob na telesu vpliva predvsem genetika. Nekateri sre\u010dne\u017ei tako z ma\u0161\u010dobnimi oblogami na trebuhu nimajo nobenih te\u017eav, drugi pa se jih nikakor ne morejo znebiti. Razbiti moramo tudi mit o lokalnem huj\u0161anju \u2013 izgubljanje ma\u0161\u010dob le na dolo\u010denem delu telesa je nemogo\u010de, saj se ne moremo zavestno odlo\u010diti, iz katerih ma\u0161\u010dobnih zalog naj organizem med napori \u010drpa energijo. Za raven trebuh morate zato pri\u010deti pri uravnote\u017eeni in zmerni prehrani in huj\u0161anjem z aerobnim treningom, \u0161ele nato pa se posvetite krepitvi trebu\u0161nih mi\u0161ic. Do \u0161ester\u010dka oziroma radiatorjev na va\u0161em trebuhu je torej dolga in naporna pot, na katero se morate podati z veliko \u017eeljo in mo\u010dno voljo.<\/p>\n

1. korak k izgubi ma\u0161\u010dobe na trebuhu: Aerobni trening<\/h2>\n

Ma\u0161\u010dobnega tkiva se boste naju\u010dinkoviteje re\u0161ili z aerobnimi kardio vajami (tek, kolesarjenje, plavanje …), hitrost izgubljanja ma\u0161\u010dobe pa je seveda odvisna od pogostosti in intenzivnosti vadbe. Ma\u0161\u010doba se iz telesa najhitreje izgublja takrat, ko je va\u0161 sr\u010dni utrip okrog 130 udarcev na minuto. Z intenzivnej\u0161im treningom ne boste topili ma\u0161\u010dobnih blazinic, ampak predvsem krepili mi\u0161ice in vzdr\u017eljivost. Med dalj\u0161imi aerobnimi napori morate v krvi imeti tudi visoko raven glukoze, iz katere telo \u010drpa energijo, ki jo druga\u010de dobi z razgrajevanjem mi\u0161ic. Pred in po intenziven treningu vam zato priporo\u010damo nekaj \u017elic medu, ki bodo nadomestile va\u0161o telesno zalogo energije.<\/p>\n

2. korak k izgubi ma\u0161\u010dobe na trebuhu: Negativni energetski vnos<\/h2>\n

Enostavneje povedano, za izgubo telesne ma\u0161\u010dobe, tudi tiste na trebuhu, mora biti poraba kalorij ve\u010dja od koli\u010dine vnesenih. Pri prehrani je pomembno to, da jeste \u0161tiri- do petkrat na dan, obroki pa naj bodo manj\u0161i in uravnote\u017eeni. Ma\u0161\u010dobnega tkiva se boste znebili predvsem z u\u017eivanjem ogljikovih hidratov v polnozrnatih \u017eitih, katerih vlaknine pospe\u0161ujejo delovanje metabolizma. Najdete jih predvsem v polnozrnatih testeninah, kruhu in kosmi\u010dih.<\/p>\n

Pri izgradnji mi\u0161ic so klju\u010dne beljakovine tako rastlinskega kot \u017eivalskega izvora, zato naj na va\u0161em jedilniku ne manjka belega mesa, morskih sade\u017eev, soje in mleka. Ne izogibajte se ma\u0161\u010dobam, saj so tudi one nepogre\u0161ljive za optimalno delovanje na\u0161ega organizma. Pri tem mislimo predvsem zdrave ma\u0161\u010dobe oziroma ma\u0161\u010dobne kisline omega 3, ki so predvsem v ribah, olivnem olju in raznih ore\u0161\u010dkih. Seveda pa ne pozabite tudi na sadje in zelenjavo, ki so najbolj\u0161i vir va\u0161emu telesu nujno potrebnih vitaminov in mineralov.<\/p>\n

3. korak k izgubi ma\u0161\u010dobe na trebuhu: Trening mo\u010di<\/h2>\n

S pravilnimi vajami lahko u\u010dvrstite kateri koli del va\u0161ega telesa, tudi trebuh. Vedeti pa morate, da se s treningom mo\u010di, ki vklju\u010duje vaje z ute\u017emi, ne boste znebili odve\u010dnih kilogramov ali ma\u0161\u010dobe, ampak boste le u\u010dvrstili in izoblikovali mi\u0161ice. Trebu\u0161ne mi\u0161ice boste najpreprosteje okrepili s trebu\u0161njaki, kar pa se vam ne bo poznalo, dokler se z aerobnimi vajami ne znebite ma\u0161\u010dobnih oblog. Ma\u0161\u010dobe na trebuhu se torej ne boste znebili, ne da bi pri tem spremenili tudi ostalo telo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Preveri, kako se mora\u0161 lotiti izgube pivskega trebu\u0161\u010dka, da bi imel \u017ee do poletja namesto njega zapeljiv sixpack.<\/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":[1613,1614,1615],"source":[1518,1616,1556],"supertag":[5316],"acf":[],"yoast_head":"\nKako v treh korakih od pivskega trebu\u0161\u010dka do sixpacka? - 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-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako v treh korakih od pivskega trebu\u0161\u010dka do sixpacka? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Preveri, kako se mora\u0161 lotiti izgube pivskega trebu\u0161\u010dka, da bi imel \u017ee do poletja namesto njega zapeljiv sixpack.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\" \/>\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=\"2016-03-18T06:44:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-06T06:12:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/03\/img-120974204.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"456\" \/>\n\t<meta property=\"og:image:height\" content=\"376\" \/>\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=\"3 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\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kako v treh korakih od pivskega trebu\u0161\u010dka do sixpacka?\",\"datePublished\":\"2016-03-18T06:44:00+00:00\",\"dateModified\":\"2016-04-06T06:12:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\"},\"wordCount\":628,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"debel trebuh\",\"fit do poletja\",\"trebu\u0161ne mi\u0161ice\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-v-treh-korakih-od-pivskega-trebuscka-do-sixpacka\/\",\"name\":\"Kako v treh korakih od pivskega trebu\u0161\u010dka do sixpacka? 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