{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/sl\/how-many-layers\/","title":{"rendered":"Koliko trebu\u0161njakov morate narediti na dan?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Katere so prednosti potiskanja?<\/h2>\n\n\n\n<p>Ni naklju\u010dje, da so po\u010depi osnovni del telovadnice, pravi Steve, certificirani trener NASM in direktor izobra\u017eevanja za teka\u0161ke studie . S to vajo lahko trenirate mi\u0161ice zgornjega dela telesa in izkoristite vse prednosti, ne glede na to, ali ste novinec v potiskih ali izku\u0161en profesionalec.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mo\u010d zgornjega dela telesa:&nbsp;<\/strong>Pri potiskih hkrati delate s prsmi, hrbtom, rameni in rokami , pravi Stonehouse, kar krepi mo\u010d vseh glavnih mi\u0161i\u010dnih skupin zgornjega dela telesa.<\/li>\n\n\n\n<li><strong>Jedrska energija in stabilizacija:<\/strong>&nbsp;Stonehouse dodaja, da po\u010depi niso dobri le za krepitev mi\u0161ic zgornjega dela telesa. Z njimi se razvija tudi jedro telesa. Pomislite - potisk je podoben deski , le da ima nekaj dodatnih gibov rok. Rezultat? Krepite mo\u010d in stabilnost jedra, saj med izvajanjem ponovitev dr\u017eite obliko deske.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u010dna vzdr\u017eljivost:<\/strong>&nbsp;Z rastjo mo\u010di se pove\u010duje tudi vzdr\u017eljivost mi\u0161ic, pravi Stonehouse. To je sposobnost mi\u0161ic, da se s\u010dasoma upirajo. Ve\u010dja mi\u0161i\u010dna vzdr\u017eljivost ne pomaga le pri ve\u010d ponovitvah v telovadnici, temve\u010d olaj\u0161a tudi vsakodnevne dejavnosti, kot je prena\u0161anje te\u017ekih bremen.<\/li>\n\n\n\n<li><strong>Izbolj\u0161ana dr\u017ea:<\/strong>&nbsp;Bonus za mo\u010dnej\u0161i zgornji del telesa in jedro? Bolj\u0161a dr\u017ea, pravi Stonehouse. Mo\u010dnej\u0161e hrbtne mi\u0161ice in mi\u0161ice jedra pomenijo, da se la\u017eje dr\u017eite pokonci, kar vam lahko pomaga odpraviti bole\u010dine, ki jih povzro\u010da celodnevno sedenje za pisalno mizo.<\/li>\n\n\n\n<li><strong>Je vsestranski:<\/strong>&nbsp;Sims pravi, da so po\u010depi razli\u010dnih oblik in velikosti. Zato je to odli\u010dna vaja za ljudi vseh stopenj telesne pripravljenosti. Izvajajte po\u010depe na kolenih ali stopalih, spreminjajte postavitev rok, da se osredoto\u010dite na razli\u010dne mi\u0161ice rok - ne glede na va\u0161e \u017eelje je na voljo razli\u010dica po\u010depov za vas.<\/li>\n\n\n\n<li><strong>Oprema ni potrebna:<\/strong>&nbsp;Sims dodaja, da lahko po\u010depate kjerkoli in kadarkoli - potrebujete le telesno te\u017eo .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Kaj po\u010dnejo po\u010depi s telesom?<\/h2>\n\n\n\n<p>Pri po\u010depih je nekaj gotovo: zgornji del telesa bo ob\u010dutil peko\u010d ob\u010dutek. Pri vseh vrstah po\u010depov boste zaposlili prsni ko\u0161, hrbet, ramena in roke, pri \u010demer lahko preizkusite razli\u010dne razli\u010dice vaje, da boste \u0161e bolj poudarili dolo\u010dene mi\u0161ice. Na primer, standardni po\u010dep z rokami pod rameni bo poudaril prsni ko\u0161, medtem ko bo ozek po\u010dep z rokami bli\u017eje bokom usmerjen v tricepse. Ne glede na razli\u010dico pa je treba med izvajanjem gibanja ohranjati telo v obliki deske, kar sili jedro, da ostane vklju\u010deno, dokler ne dokon\u010date ponovitev.<\/p>\n\n\n\n<p>Po Simsovih besedah lahko z vajami z odrivi spodbudite tudi delovanje srca. Uporaba vseh teh glavnih mi\u0161ic hkrati sili srce, da se mo\u010dno potrudi, da dovede kri do teh tkiv. Ta zdrava obremenitev srca lahko s\u010dasoma spodbudi zdravje srca in o\u017eilja.<\/p>\n\n\n\n<p>Vendar pa je vadba dobre oblike klju\u010dnega pomena za \u010dim bolj\u0161i izkoristek po\u010depov, pravi Stonehouse. Ne glede na to, ali boste potiskali na kolenih ali na prstih na nogah, morate celotno gibanje (pri katerem se spustite do 90-stopinjskega upogiba v komolcih in nato potisnete nazaj) opraviti z dolgim, ravnim hrbtom, da ne bi po nepotrebnem obremenili sklepov.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Koliko trebu\u0161njakov morate narediti na dan?<\/h2>\n\n\n\n<p>Sims pravi, da se raven telesne pripravljenosti in sposobnosti vsakega posameznika razlikujeta, zato se od posameznika do posameznika razlikuje tudi \u0161tevilo po\u010depov na dan. Za za\u010detek priporo\u010da, da v vadbo vklju\u010dite po\u010depe tri- do \u0161tirikrat na teden, da si bo telo med posameznimi treningi lahko opomoglo. \u010ce ste novi v fitnesu ali pri po\u010depih, priporo\u010da, da za\u010dnete s petimi do desetimi ponovitvami na trening in jih nato pove\u010dujete. \u010ce se vam to zdi izvedljivo, Stonehouse predlaga, da naredite dve ali tri serije po 10 po\u010depov s kratkim po\u010ditkom med serijami. ko se vam ta koli\u010dina zdi udobna, lahko po\u010dasi pove\u010dujete \u0161tevilo ponovitev do \u0161tevila, pri katerem se po\u010dutite izzivalno, vendar ne tako, da bi presegali svoje fizi\u010dne meje.<\/p>\n\n\n\n<p>Stonehouse dodaja, da se ne bojte uporabiti sprememb, \u010de jih potrebujete. Sims priporo\u010da, da kolena spustite do tal ali pa delate po\u010depe ob steni namesto na tleh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Kako ugotoviti, ali se prekomerno obremenjujete<\/h2>\n\n\n\n<p>Ne pozabite - pri po\u010depih ne gre vedno za maksimalen napor, opozarja Stonehouse. \"Samo zato, ker lahko naredite dolo\u010deno \u0161tevilo po\u010depov v enem dnevu, \u0161e ne pomeni, da jih morate narediti,\" pravi za portal Neshido. Pomembno je, da si telo po vadbi opomore, saj boste tako zagotovili, da bodo va\u0161e mi\u0161ice ostale zdrave in mo\u010dne. Zato priporo\u010da, da namesto poskusa, da bi naredili \u010dim ve\u010d po\u010depov, dajete prednost temu ravnovesju.<\/p>\n\n\n\n<p>Zanesljiv znak, da pretiravate? Bole\u010dina, pravi. Medtem ko je nekaj bole\u010dine po vadbi normalno, je bole\u010dina med potiskanjem ali po njem znak, da preobremenjujete ali po\u0161kodujete sklepe ali mi\u0161ice, pravi. V tem primeru prenehajte s po\u010depi in se posvetujte z zdravnikom, da se izognete nadaljnjim po\u0161kodbam.<\/p>\n\n\n\n<p>Da ste se iz\u010drpali, je \u0161e en znak, da delate preve\u010d ponovitev, dodaja Sims. Medtem ko ste&nbsp;<em>nekaj<\/em>&nbsp;\u010ce se trudite, da bi dokon\u010dali serije, lahko ob\u010dutek, da se morate po njih zru\u0161iti, pomeni, da pretiravate. Namesto tega priporo\u010da, da prisluhnete svojemu telesu - naredite toliko po\u010depov, da boste imeli ob\u010dutek, da si postavljate izziv, ne pa da se iz\u010drpavate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Zaklju\u010dek<\/h2>\n\n\n\n<p>Potiski so dobra vaja z razlogom: krepijo mo\u010d zgornjega dela telesa in jedra, izbolj\u0161ujejo vzdr\u017eljivost in stabilnost ter so vsestranska vaja, ki jo lahko vklju\u010dite v vse vrste vadbe za mo\u010d. \u010ce se z vadbo \u0161ele seznanjate, za\u010dnite pribli\u017eno trikrat ali \u0161tirikrat tedensko z najve\u010d tremi serijami po 10 ponovitev na trening. Uporabite vse prilagoditve, da bo gibanje udobnej\u0161e za va\u0161e telo. \u010ce \u017eelite ve\u010d, izberite ve\u010d ponovitev, pri katerih boste imeli ob\u010dutek, da se obremenjujete, vendar vas ne bodo popolnoma iz\u010drpale. in \u010de za\u010dutite nelagodje ali bole\u010dino, ki presega obi\u010dajne bole\u010dine po vadbi, prekinite s po\u010depi, da si telo opomore.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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