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Sestava treninga in prehranskega načrta za ektomorfni tip postave [Elektronski vir] : diplomsko deloJanžič, AdrianaŽe od malih nog imam ob sebi osebo ektomorfne postave, katera je bila vedno prepričana v to, da ima takšno konstitucijo telesa, ki je ni mogoče spremeniti, ne glede na to kako zelo se trudi. Menim, ... da je takšnih oseb veliko, zato sem v diplomskem delu želela prikazati, da je vse, kar si zadaš, možno doseči z nekaj znanja o prehrani in treningih ter z veliko strpnosti, doslednosti in upoštevanju predpisanih navodil. Ektomorfni tip telesa je znan po podolgovati suhi postavi vključno s hitrim metabolizmom, zaradi katerega je eden zapletenih primerov pri pridobivanju mišične mase. V začetku diplomskega dela sem tako predstavila gibalne sposobnosti, nato sem se pomaknila na mišice ter mišični sistem. V nadaljevanju sem predstavila metode za pridobivanje mišične mase in podrobneje opisala hipertrofijo. Podrobneje sem opisala somatotipe, ki jih poznamo ter se v nadaljevanju osredotočila na ektomorfni tip telesa. Predstavila sem prehrano ter prehranjevalne navade, ki se mi zdijo zelo pomemben del diplomskega dela. V preizkusu, ki sem ga sestavila, sta sodelovali dve osebi stari 23 in 25 let. Prikazala sem raznolike primere jedilnikov, ki sem jih sestavila za sodelujoča v preizkusu. S pridobljenim znanjem skozi vsa leta študija, prakse ter iskanjem literature sem sestavila treninge, katere sta preizkušanca izvajala štiri tedne ter z njimi dosegla ponazorjene rezultate v diplomskem delu. Preizkušanca sta ob tem pridobila na telesni teži, za čas preizkusa velik delež puste mišične mase ter izboljšala prehranjevalne navade in sam odnos do hrane. Skozi trenažni proces sta oba izboljšala fizično pripravljenost ter pridobila na moči.Type of material - undergraduate thesis ; adult, seriousPublication and manufacture - Maribor : [A. Janžič], 2024Language - slovenianCOBISS.SI-ID - 199056131
Author
Janžič, Adriana
Other authors
Puhalj, Stojan
Topics
Telesna pripravljenost |
Prehrana (fiziologija) |
Univerzitetna in visokošolska dela |
diplomska dela |
hipertrofija |
somatotipi |
moč |
gibalna sposobnost |
mišice |
theses |
hypertrophy |
somatotypes |
strength |
motor ability |
muscles
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Database name | Field | Year |
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Links to authors' personal bibliographies | Links to information on researchers in the SICRIS system |
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Janžič, Adriana | ![]() |
Puhalj, Stojan | 39009 |
Source: Personal bibliographies
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