{"id":5513,"date":"2021-08-27T12:18:58","date_gmt":"2021-08-27T10:18:58","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=5513"},"modified":"2023-05-31T08:55:38","modified_gmt":"2023-05-31T06:55:38","slug":"supanje-kot-trening-2-del","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2021\/08\/supanje-kot-trening-2-del\/","title":{"rendered":"Supanje kot trening, 2. del"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1sksix-d16ae22b0f14332c42c31ae4f791e25c\">\n.flex_column.av-1sksix-d16ae22b0f14332c42c31ae4f791e25c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1sksix-d16ae22b0f14332c42c31ae4f791e25c av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-ksu66s26-785af97d33daae530d1bb2ad97dfeb4f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Trening<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ksu67p7j-d003302f711b3faf00fa22875e6430f0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Supanje je me\u0161anica vadbe mo\u010di in vzdr\u017eljivosti. Vzdr\u017eljivost za supanje najbolj efektivno dvigujemo s tekom, kolesarjenjem, vesla\u0161kimi ergometri in\u00a0 pozimi s tekom na smu\u010deh. Lo\u010deno je priporo\u010dljivo izvajati \u0161e vaje za mo\u010d z lastno te\u017eo ali z ute\u017emi. Poudarek naj bo na mo\u010dnem jedru, hrbtu in ramenskemu obro\u010du. Mo\u010dno jedro nam bo pomagalo pri ravnote\u017eju in mo\u010dnem zaveslaju. Pomembno je tudi, da pove\u017eemo spodnji in zgornji del telesa, da delujemo usklajeno in aktiviramo vse mi\u0161i\u010dne skupine.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-g45bjd-59bd5a852ba250b48f3b439e48cfdb76\">\n.flex_column.av-g45bjd-59bd5a852ba250b48f3b439e48cfdb76{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-g45bjd-59bd5a852ba250b48f3b439e48cfdb76 av_one_half  avia-builder-el-3  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu6ayr8-d45ffef69b38bb259dee1514ec4cd5fd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Primer vadbe za mo\u010dno jedro<\/h2>\n<ol>\n<li>Vaje za mo\u010d, brez opreme in ute\u017ei, \u0161tevilo ponovitev (zapisano ob vsaki vaji) prilagodi svojim sposobnostim npr. deska: za\u010detnik 30 sekund, zahtevno 1 minuta, zelo zahtevno 2 minuti, nato se premakni na drugo vajo, ko pride\u0161 do konca, za\u010dni od za\u010detka, vse skupaj ponovi 3 &#8211; krat, med vsako vajo 15 sekund po\u010ditka<\/li>\n<\/ol>\n<ul>\n<li>Deska \u2013 plank dr\u017ei 30 sekund ali 1 minuta ali 2 minuti<\/li>\n<li>Voja\u0161ki poskoki \u2013 burpees 5x ali 10x ali 20x<\/li>\n<li>Kolo le\u017ee na hrbtu 1 minuta (lahko s po\u010ditki, \u010de ne gre v kosu)<\/li>\n<li>Stranska deska \u2013 stranski plank 15 sekund ali 30 sekund ali 1 minuta z dvigovanjem noge<\/li>\n<li>Sklece 5x ali 15x ali 30x<\/li>\n<li>Trebu\u0161njaki \u2013 sit ups 10x ali 20x ali 40x<\/li>\n<li>Dvig iztegnjenih nog le\u017ee 10x ali 20x ali 40x<\/li>\n<li>Po\u010depi 10x ali 20x ali 40x<\/li>\n<li>2 minuti pavze, ponovi 3x med vsako vajo 15 sekund po\u010ditka oz priprave na naslednjo<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-e5y3ll-8423e383a45bf039c3116b26eb072e45\">\n.flex_column.av-e5y3ll-8423e383a45bf039c3116b26eb072e45{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-e5y3ll-8423e383a45bf039c3116b26eb072e45 av_one_half  avia-builder-el-5  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ksu7bkdi-3f56d6f153e11171ca0d115c90600320\">\n.avia-image-container.av-ksu7bkdi-3f56d6f153e11171ca0d115c90600320 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksu7bkdi-3f56d6f153e11171ca0d115c90600320 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksu7bkdi-3f56d6f153e11171ca0d115c90600320 av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   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-5521 avia-img-lazy-loading-not-5521 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32.jpg\" alt='' title='Supanje kot trening 32'  height=\"1650\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-182x300.jpg 182w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-624x1030.jpg 624w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-768x1267.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-931x1536.jpg 931w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-909x1500.jpg 909w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening-32-427x705.jpg 427w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-co8deh-505a8aea7c742b83d361a1fba1f56ced\">\n.flex_column.av-co8deh-505a8aea7c742b83d361a1fba1f56ced{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-co8deh-505a8aea7c742b83d361a1fba1f56ced av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ksu7btot-87e47d7bed6bef72d7fc8163fae2c43f\">\n.avia-image-container.av-ksu7btot-87e47d7bed6bef72d7fc8163fae2c43f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksu7btot-87e47d7bed6bef72d7fc8163fae2c43f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksu7btot-87e47d7bed6bef72d7fc8163fae2c43f av-styling- avia-align-center  avia-builder-el-8  avia-builder-el-no-sibling '   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-5523 avia-img-lazy-loading-not-5523 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42.jpg\" alt='' title='Supanje kot trening_42'  height=\"1550\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-194x300.jpg 194w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-665x1030.jpg 665w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-768x1190.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-991x1536.jpg 991w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-968x1500.jpg 968w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_42-455x705.jpg 455w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-b4hzgp-4c3702643e13fa78f95388c63f402b25\">\n.flex_column.av-b4hzgp-4c3702643e13fa78f95388c63f402b25{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-b4hzgp-4c3702643e13fa78f95388c63f402b25 av_one_half  avia-builder-el-9  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu6lt72-14364b3d8c63b464feaf2492cabf2431 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>2. Vaje za mo\u010d, brez opreme in ute\u017ei, \u0161tevilo ponovitev (zapisano ob vsaki vaji) prilagodi svojim sposobnostim npr. deska: za\u010detnik 30 sekund, zahtevno 1 minuta, zelo zahtevno 2 minuti, nato se premakni na drugo vajo, ko pride\u0161 do konca, za\u010dni od za\u010detka, vse skupaj ponovi 3x, med vsako vajo 15 sekund po\u010ditka<\/p>\n<ul>\n<li>plezalec 10x ali 20x ali 40x<\/li>\n<li>Stranski trebu\u0161njaki 10x ali 20x<\/li>\n<li>Mrtvi dvig na eni nogi 10x ali 20x<\/li>\n<li>Izpadni koraki 10x ali 20x<\/li>\n<li>Plank 30 sekund ali 1 minuta ali 2 minuti<\/li>\n<li>Most dvig le\u017ee 10x ali 20x ali 30x<\/li>\n<li>Ruski zasuk 10x ali 20x (lahko z ute\u017emi, kamnom ali plastenko vode)<\/li>\n<li>Sklece 5x ali 15x ali 30x<\/li>\n<li>Po\u010dep<\/li>\n<li>2 minuti pavze, ponovi 3x, med vsako vajo 15 sekund po\u010ditka oz priprave na naslednjo<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8pxce1-0c0664995cbfe322c2d29c92cfa903bc\">\n.flex_column.av-8pxce1-0c0664995cbfe322c2d29c92cfa903bc{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8pxce1-0c0664995cbfe322c2d29c92cfa903bc av_one_full  avia-builder-el-11  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu6xyxb-b5e01391d731e0ed7967ab30a5adf718 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Trening za vzdr\u017eljivost<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ksu6xlrs-aa3bf06ff87436ffbf043dd5e79e0d1c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za la\u017eje razumevanje treninga vzdr\u017eljivost je pomembno poznati obmo\u010dja intenzivnosti treninga in lastne zmogljivosti, ki se nam z rednim treningom pove\u010dujejo.<\/p>\n<p>Za poenostavljeno in hitro razlago si lahko pomagamo z opisom teh obmo\u010dji.<\/p>\n<p>Zelo nam pomaga uporaba \u0161portne ure, s katero lahko natan\u010dno dolo\u010dimo lastne cone in meje svojih sposobnosti. \u00a0Za supanje so pomembni naslednji podatki: \u010das na preveslano razdaljo oziroma povpre\u010dje \u010dasa na 1 kilometer, \u0161tevilo zaveslajev na minuto in sr\u010dni utrip. Zunanji dejavniki, kot so veter in valovi lahko mo\u010dno vplivajo na rezultat. Veter v prsi na primer pomeni enako kakor vzpon na hrib pri teku ali kolesu.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-743ieh-df976585f0bd3156558c8fef30a6874a\">\n.flex_column.av-743ieh-df976585f0bd3156558c8fef30a6874a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-743ieh-df976585f0bd3156558c8fef30a6874a av_one_half  avia-builder-el-14  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ksu7c30u-f747d2fb86640236e93b57415b64988e\">\n.avia-image-container.av-ksu7c30u-f747d2fb86640236e93b57415b64988e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksu7c30u-f747d2fb86640236e93b57415b64988e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksu7c30u-f747d2fb86640236e93b57415b64988e av-styling- avia-align-center  avia-builder-el-15  avia-builder-el-no-sibling '   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-5525 avia-img-lazy-loading-not-5525 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52.jpg\" alt='' title='Supanje kot trening_52'  height=\"1550\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-194x300.jpg 194w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-665x1030.jpg 665w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-768x1190.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-991x1536.jpg 991w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-968x1500.jpg 968w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_52-455x705.jpg 455w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6fst7d-2c4cee6a1c19ef86888e0879288a26f8\">\n.flex_column.av-6fst7d-2c4cee6a1c19ef86888e0879288a26f8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6fst7d-2c4cee6a1c19ef86888e0879288a26f8 av_one_half  avia-builder-el-16  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu6zhua-9048a6da51bd50b3e9f4954414ed478c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Obmo\u010dja intenzivnosti se delijo na pet stopenj.<\/p>\n<ul>\n<li><strong>OBMO\u010cJE 1:<\/strong> <strong>OGREVANJE<\/strong>: regeneracija, ogrevanje ali ohlajanje po vadbi; hoja, zelo po\u010dasen tek ali po\u010dasno veslanje. Za vadbo je zna\u010dilno po\u010dasno dihanje. Intenzivnost 40% do 60% maksimuma. V tej coni je fokus na tehniki in spro\u0161\u010denem veslanju<\/li>\n<li><strong>OBMO\u010cJE 2. ENOSTAVNO<\/strong>: bazi\u010dna osnovna priprava. Tukaj je pomemben volumen, dalj\u0161e vadbe in nizka intenzivnost. Udoben tempo, pogovor med vadbo je \u0161e vedno mogo\u010d, dihanje globlje. Intenzivnost 60% do 70% lastnega maksimuma.<\/li>\n<li><strong>OBMO\u010cJE 3: AEROBNO<\/strong>: zmerni tempo. Pogovor med vadbo je ote\u017een. Vadba v tej coni krepi vzdr\u017eljivost plju\u010d in srca. Intenzivnost 70% do 80% lastnega maksimuma.<\/li>\n<li><strong>OBMO\u010cJE 4. PRAG<\/strong>: tempo trening. Hitro premikanje z neudobnim po\u010dutjem in s hitrim silovitim dihanjem. Pogovor med vadbo ni ve\u010d mogo\u010d. Vadba dviguje laktatni prag, izbolj\u0161a se anaerobna zmogljivost. Intenzivnost 80% do 90% lastnega maksimuma.<\/li>\n<li><strong>OBMO\u010cJE 5: NAJVI\u0160JE<\/strong>: \u0161printi. Zelo hiter tempo, ki ga lahko vzdr\u017eujemo le kratek \u010das.<\/li>\n<\/ul>\n<p>Intenzivnost 90% do 100% lastnega maksimuma.<\/p>\n<\/div><\/section><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3lxrbd-0a1e60abb323dcd3eb4a8c756456eccd\">\n.flex_column.av-3lxrbd-0a1e60abb323dcd3eb4a8c756456eccd{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3lxrbd-0a1e60abb323dcd3eb4a8c756456eccd av_one_full  avia-builder-el-18  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu702cd-d27c5540f8a738a9ed8aa0f098645b72 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na trening nikoli ne grem brez na\u010drta, odvisno od pripravljalnega obdobja si veslanje ali druge dejavnosti\u00a0 \u010dasovno in po intenzivnosti razdelim na intervale s pavzami ali brez, vendar s spremembo stopnje intenzivnosti, da trening ostane teko\u010d.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-257tp5-569ffb07e57d3de8a9848b38d2f026ae\">\n.flex_column.av-257tp5-569ffb07e57d3de8a9848b38d2f026ae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-257tp5-569ffb07e57d3de8a9848b38d2f026ae av_one_full  avia-builder-el-20  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu71bq9-5163e5311c66ecaea5cda78a5178e379 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Razni nasveti<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ksu715bl-4c7b117c4fef16e34bf6db212d3e6f2e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ol>\n<li>\u010ce je vetrovno, vedno za\u010dni svojo pot proti vetru, veslaj dokler lahko oz do \u017eeljene to\u010dke, nato nas \u010daka prijetnej\u0161i in la\u017eji del, spust z vetrom. Veter se lahko hitro okrepi in \u010de za\u010dnemo s spustom je v\u010dasih za rekreativca vrnitev na isto mesto nemogo\u010de.<\/li>\n<li>Za\u010detniki naj izbirajo za veslanje jutra in ve\u010dere, ko je vodna gladina mirna in ko \u0161e ni termi\u010dnih vetrov.<\/li>\n<li>Ne pozabi na za\u0161\u010ditno opremo proti soncu, majica, pokrivalo in son\u010dna o\u010dala. Kremo za son\u010denje nanesi na telo tako, da ti med veslanjem ne bo drselo (dlani in noge). Na veslo se lahko nanese tudi posebni proti zdrsni vosek.<\/li>\n<li>Na morju se lahko s supom od obale oddalji\u0161 najve\u010d 1000m, vesla\u0161 lahko od son\u010dnega vzhoda do zahoda.<\/li>\n<li>Za dalj\u0161e izlete poleg vode in malice ne pozabi telefona. Vse lahko spravi\u0161 v nepremo\u010dljive torbice, zelo uporabni so tudi hidracijski nahrbtniki.<\/li>\n<li>Ker je supanje tudi lifestyle \u0161port, se oble\u010di temu primerno.<\/li>\n<li>Uporabljaj GPS \u0161portno uro za sledenje treningov, preveslanih kilometrih in napredka.<\/li>\n<\/ol>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Supanje je me\u0161anica vadbe mo\u010di in vzdr\u017eljivosti. Vzdr\u017eljivost za supanje najbolj efektivno dvigujemo s tekom, kolesarjenjem, vesla\u0161kimi ergometri in\u00a0 pozimi s tekom na smu\u010deh.<\/p>\n","protected":false},"author":12,"featured_media":5505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":14,"name":"Plavanje","slug":"plavanje","term_group":0,"term_taxonomy_id":14,"taxonomy":"category","description":"\u017de od nekdaj i\u0161\u010de\u0161 \u0161port s katerim se lahko ukvarja\u0161 vse leto? Potem je plavanje pravi \u0161port zate!\r\nTukaj najde\u0161 nasvete za zimske treninge v bazenu in vsebine, ki te bodo navdu\u0161ile za zabavne igre na pla\u017ei in aktivnosti na vodni gladini ali pod njo.","parent":0,"count":24,"filter":"raw","term_order":"8","url":"https:\/\/www.intersport.si\/blog\/category\/plavanje\/"}],"tags":[131,216,297,299,51,52,75,130],"class_list":["post-5513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plavanje","tag-trening","tag-poletje","tag-plaza","tag-tomaz-jenstrle","tag-sup","tag-supanje","tag-sport","tag-vadba"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tomaz Jensterle: Supanje kot trening, 2. del<\/title>\n<meta name=\"description\" content=\"V osnovi je supanje vesla\u0161ki \u0161port, primeren za vsakogar. 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