{"id":1015,"date":"2018-03-28T10:54:12","date_gmt":"2018-03-28T08:54:12","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1015"},"modified":"2022-02-23T14:40:36","modified_gmt":"2022-02-23T13:40:36","slug":"trening-moci-za-tekace","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/03\/trening-moci-za-tekace\/","title":{"rendered":"Kako za\u010deti s treningom mo\u010di za teka\u010de?"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c\">\n.flex_column.av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-6126cab7d8fab8d08143dd2dacdf673c av_one_full  avia-builder-el-0  el_before_av_image  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p><section  class='av_textblock_section av-av_textblock-283972ea15f2e73870c23e2d6de3245d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>S kombinacijo teka in vaj za mo\u010d boste pove\u010dali vzdr\u017eljivost in izbolj\u0161ali \u010das teka oz. tekli hitreje. V nadalaljevanju preberite, zakaj morate vsaj enkrat tedensko krepiti mi\u0161i\u010dno mo\u010d.<\/p>\n<p>\u010ce ste ljubitelj teka, vas morda kdaj premami, da se ve\u010dkrat odpravite na cesto ali tekalno stezo z \u017eeljo, da izbolj\u0161ate mo\u010d in vzdr\u017eljivost. Eden izmed najbolj u\u010dinkovitih na\u010dinov, kako to dose\u010di, so vaje z ute\u017emi. \u010ce se te\u017eko motivirate za reden trening mo\u010di doma, vam bo reden obisk fitnesa pomagal, da boste pri teku hitrej\u0161i, mo\u010dnej\u0161i, na ta na\u010din pa tudi bolj varni pred morebitnimi po\u0161kodbami.<\/p>\n<h2>Kak\u0161en je najbolj\u0161i program vadbe?<\/h2>\n<p>Vaje z ute\u017emi, s katerimi utrjuje\u0161 jedro, spodnji del hrbta, zadnjico in noge pripomorejo k izbolj\u0161anju rezultatov pri teku. Trening v fitnesu lahko deloma nadomesti trening teka, ali pa s fitnes vajami dopolnite va\u0161e teka\u0161ke treninge.<\/p>\n<h2>Trening mo\u010di za teka\u010de. Pravi pristop<\/h2>\n<p>Ko trenirate z ute\u017emi ali trenirate vzdr\u017eljivost, se morda nagibate h kratkim premorom med ponovitvami vaj, ki trajajo od 30 sekund do 1 minute, da ohranite povi\u0161an sr\u010dni utrip in imate ob\u010dutek, da je trening zahteven in naporen?<\/p>\n<p>Za razliko od teka, kjer telo energijo porablja aerobno, pri vzdr\u017eljivostem treningu uporablja energijo na osnovi t.i. ATP-PC (Adenozin trifosfata in Kreatin-fosfata). Ta energijski sistem se ustvari pri visoki intenzivnosti, vajah mo\u010di in traja le 10-15 sekund. ATP-PC dose\u017ee optimalno raven v 2-3 minutah, zato si med ponovitvami vaj vzemite \u010das za regeneracijo.<\/p>\n<h2>Ve\u010d ponovitev ali ve\u010dja te\u017ea?<\/h2>\n<p>Tudi s treningom teka pove\u010dujete mo\u010d, zato morda razlik ne boste opazili takoj, ko boste za\u010deli redno izvajati trening z ute\u017emi in veliko ponovitvami.<br \/>\nPriporo\u010dljivo je izvesti 6-10 ponovitev vaj z ute\u017emi, in sicer z maso ute\u017ei, ki jo zmorete, vendar hkrati \u010dutite napor. Pri treningu s te\u017ejimi ute\u017emi boste pove\u010dali va\u0161o mo\u010d, vendar se pri tem va\u0161a mi\u0161i\u010dna masa ne bo pove\u010dala.<\/p>\n<h2>Ne pozabite na regeneracijo<\/h2>\n<p>Ko boste trening teka kombinirali s fitnes treningom, boste morda \u017eeleli fitnes trening opraviti takrat, ko ne te\u010dete. Vendar, priporo\u010dljivo je, da enkrat tedensko trening mo\u010di kombinirate s tekom &#8211; za\u010dnite dan s tekom, zaklju\u010dite ga s treningom v fitnesu oz. fitness vajami. Tako boste vzdr\u017eevali ravnovesje med naporno in manj naporno vadbo, hkrati pa se bo telo la\u017eje regeneriralo.<\/p>\n<h2><strong>U\u017eivajte pri teku<\/strong><\/h2>\n<p>Ko boste pove\u010dali mo\u010d, boste tekli bolj lahkotno in tako boste hitreje dosegli \u017eelene rezultate. Torej, ne pozabite na fitnes trening. Naj postane del va\u0161e tedenske vadbene rutine.<\/p>\n<\/div><\/section><br \/>\n<div  class='avia-button-wrap av-av_button-38c5a74b7bc08c74072ad85f2011d52c-wrap avia-button-center  avia-builder-el-2  el_after_av_textblock  avia-builder-el-last '><a href='https:\/\/www.intersport.si\/sporti\/tek' class='avia-button av-av_button-38c5a74b7bc08c74072ad85f2011d52c av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-purple' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Poglej ponudbo za teka\u010de<\/span><\/a><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-f4c0126d252a8101462169342dace0f7\">\n.avia-image-container.av-av_image-f4c0126d252a8101462169342dace0f7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-f4c0126d252a8101462169342dace0f7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-f4c0126d252a8101462169342dace0f7 av-styling- avia-align-center  avia-builder-el-3  el_after_av_one_full  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1018 avia-img-lazy-loading-not-1018 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2.jpg\" alt='' title='trening mo\u010di za teka\u010de'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2-300x200.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2-768x512.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2-705x470.jpg 705w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/03\/trening-snage-2-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S kombinacijo teka in vaj za mo\u010d boste pove\u010dali vzdr\u017eljivost in izbolj\u0161ali \u010das teka oz. tekli hitreje. V nadalaljevanju preberite, zakaj morate vsaj enkrat tedensko krepiti mi\u0161i\u010dno mo\u010d.<\/p>\n","protected":false},"author":5,"featured_media":1019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[22],"class_list":["post-1015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako za\u010deti s treningom mo\u010di za teka\u010de? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Kako za\u010deti s treningom mo\u010di za teka\u010de? 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