{"id":239085,"date":"2020-04-02T09:28:00","date_gmt":"2020-04-02T07:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239085"},"modified":"2023-09-05T20:00:31","modified_gmt":"2023-09-05T18:00:31","slug":"vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/","title":{"rendered":"Vadite v udobju svojega doma &#8211; vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#Kateri_pripomocki_vam_lahko_olajsajo_domaci_trening\" title=\"Kateri pripomo\u010dki vam lahko olaj\u0161ajo doma\u010di trening\">Kateri pripomo\u010dki vam lahko olaj\u0161ajo doma\u010di trening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#Vaje_za_trebusne_misice\" title=\"Vaje za trebu\u0161ne mi\u0161ice\">Vaje za trebu\u0161ne mi\u0161ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#Vaje_za_zadnjico_in_stegna\" title=\"Vaje za zadnjico in stegna\">Vaje za zadnjico in stegna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#Vaje_za_hrbet\" title=\"Vaje za hrbet\">Vaje za hrbet<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nimamo vedno mo\u017enosti <strong>iti v telovadnico<\/strong> in se prepustiti dobri vadbi. Morda ste preve\u010d zasedeni v slu\u017ebi, ne najdete <strong>pravega fitnes centra<\/strong> ali preprosto ne marate <strong>telovaditi z drugimi ljudmi.<\/strong> Vendar vam to ne sme prepre\u010diti, da bi dosegli <strong>svojo sanjsko postavo.<\/strong> Oglejte si <strong>najbolj\u0161e vaje z lastno telesno te\u017eo<\/strong>, ki jih lahko izvajate v udobju svojega doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_pripomocki_vam_lahko_olajsajo_domaci_trening\"><\/span>Kateri pripomo\u010dki vam lahko olaj\u0161ajo doma\u010di trening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Pred <strong>na\u010drtovanjem vadbe<\/strong> ne smete pozabiti na <strong>prave pripomo\u010dke. U\u010dinkovita<\/strong> <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fitnes oprema<\/strong><\/a>, primerna za doma\u010de vadbe, vam lahko pomaga tudi pri izgradnji mi\u0161ic ali kurjenju ma\u0161\u010dob. Ta oprema vam bo zagotovila dovolj udobja in va\u0161 trud premaknila na <strong>naslednjo raven.<\/strong> Katera?<\/span><\/span><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vadbena podloga<\/h3>\n\n\n\n<p>Osnovna oprema za vsako vadbo je zagotovo <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fitnes podloga<\/strong><\/a>. Ne samo, da bo <strong>vadba veliko bolj udobna<\/strong>, temve\u010d vam lahko pomaga prepre\u010diti po\u0161kodbe in neprijetne modrice. Podloge so opremljene z <strong>nedrse\u010do povr\u0161ino<\/strong>, ki je idealna za jogo, raztezanje ali dinami\u010dne vaje s poskoki. S podlogami boste <strong>izbolj\u0161ali svojo stabilnost<\/strong>, hkrati pa oblikovali svoje telo. Poleg tega, \u010de se odlo\u010dite, da boste v vadbo vklju\u010dili tudi plankanje, vam bodo roke zagotovo hvale\u017ene zaradi <strong>mehke povr\u0161ine podloge. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Penasti valj<\/h3>\n\n\n\n<p>Vadba s <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>penastim valjem<\/strong><\/a> prina\u0161a veliko koristi za va\u0161e telo. Poleg masiranja <strong>utrujenih mi\u0161ic<\/strong> pomaga tudi pri <strong>laj\u0161anju bole\u010din<\/strong>. Poleg tega se lahko uporablja za trening <strong>zadnjice, hrbta ali kot del vaj, kot so po\u010depi in plankanje.<\/strong> Domi\u0161ljija nima omejitev in cenili boste vsestranskost penastih valjev. Katere vaje \u0161e lahko izvajate z njim?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00002-min.jpeg\" alt=\"Penasti valj pomaga pri masa\u017ei obremenjenih mi\u0161ic\" width=\"843\" height=\"562\" title=\"Penasti valj pomaga pri masa\u017ei obremenjenih mi\u0161ic\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fit \u017eoga<\/h3>\n\n\n\n<p>Vaje s <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fit \u017eogo<\/a> so povezane predvsem z vadbo za hrbtenico ali jogo. Vendar je njena uporaba veliko \u0161ir\u0161a in z njo lahko okrepite celo telo. S fit \u017eogo lahko enostavno izvajate <strong>vaje za mo\u010d in kardio<\/strong>. Uporabljate jo lahko tudi za planke, po\u010depe, sklece ali kot del HIIT treninga. Prav tako vam bo pomagala <strong>izbolj\u0161ati stabilnost, ravnote\u017eje in dr\u017eo.<\/strong> Toda kako izbrati pravo fit \u017eogo? Preproste se usedite nanjo in \u010de se noge udobno dotikajo tal in so pod pravim kotom, je to <strong>prava fit \u017eoga za vas.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG-20190829-WA0009-min.jpg\" alt=\"Fitnes \u017eoga izbolj\u0161uje dr\u017eo\" width=\"843\" height=\"562\" title=\"Fitnes \u017eoga izbolj\u0161uje dr\u017eo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vadbeni ekspanderji<\/h3>\n\n\n\n<p><a title=\"Vadbeni trakovi in ekspanderji\" href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vadbeni ekspanderji<\/a> so zelo priljubljena oprema v mnogih vajah. Vsako vajo lahko \u0161e dodatno za\u010dinijo in vas izzovejo, kar bodi do \u0161e <strong>bolj\u0161ih rezultatov.<\/strong> Njihova funkcionalnost se skriva v <strong>upornosti materiala.<\/strong> Mo\u010dnej\u0161i kot je upor, bolj zahtevna je vaja. Izjemno vzdr\u017eljivi ekspanderji se uporabljajo za krepitev prsnih, zadnji\u010dnih in trebu\u0161nih mi\u0161ic, pa tudi mi\u0161ic nog in hrbta. Z njimi se lahko enostavno predate telovadbi in hkrati okrepite <strong>mi\u0161ice celega telesa.<\/strong> Za navdih si na na\u0161em <a title=\"GymBeam Youtube\" href=\"https:\/\/www.youtube.com\/watch?v=0jMW5iyc6RI\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">YouTube kanalu<\/a> oglejte nekaj nasvetov za vaje z ekspanderji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kolebnica<\/h3>\n\n\n\n<p>Ali vam je v\u0161e\u010d kardio, vendar ne morete te\u010di ali uporabljati kardio naprav v telovadnici? <strong>Potite se lahko tudi v udobju svojega doma.<\/strong> <strong>Preprosta<\/strong> <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>kolebnica<\/strong><\/a> je lahko res u\u010dinkovita pomo\u010d. Vaje s kolebnico pozitivno vplivajo na kardiovaskularni sistem, <strong>izbolj\u0161ujejo fizi\u010dno kondicijo in krepijo mi\u0161i\u010dni sistem.<\/strong> Izberete lahko tudi digitalne kolebnice, s katerimi boste lahko <strong>pre\u0161teli \u0161tevilo skokov in celo izmerili svoj sr\u010dni utrip.<\/strong> S kolebnico lahko u\u017eivate v igrivi obliki kardio vadbe tudi pred doma\u010dim televizorjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vadbeno kolo<\/h3>\n\n\n\n<p>Tudi <a title=\"Doma\u010di trening\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vadbeno kolo<\/a> vam lahko pomaga pri oblikovanju postave, krepitvi mi\u0161ic in izbolj\u0161anju vzdr\u017eljivosti. V vadbo lahko <strong>vklju\u010di vse mi\u0161i\u010dne skupine<\/strong> od hrbta do me\u010d. Vendar se ve\u010dinoma uporablja pri <strong>krepitvi<\/strong> <strong>trebu\u0161nih mi\u0161ic.<\/strong> Poskusite poklekniti, trdno primite kolo, iztegnite telo in se po\u010dasi za\u010dnite premikati naprej, da se <strong>\u010dim bolj pribli\u017eate tlom.<\/strong> Pri tem ne pozabite, da mora biti <strong>telo raztegnjeno.<\/strong> \u010ce ste telo uspe\u0161no raztegnili s kolesom, je va\u0161a naloga, da prsni ko\u0161 potegnete nazaj proti nogam. Kot pri mnogih vajah, se gibanje naprej in nazaj s kolesom izvaja preko <strong>trebu\u0161nih mi\u0161ic<\/strong>, ne hrbta ali rok. \u010ce kolo uporabljate za krepitev drugih delov telesa, boste za specifi\u010dne gibe uporabili tiste mi\u0161i\u010dne skupine, ki jih trenutno trenirate.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/C2020CA1-711B-46B7-AFC9-19434871D57E-min.jpg\" alt=\"Vadbeno kolo pomaga krepiti trebu\u0161ne mi\u0161ice\" width=\"843\" height=\"672\" title=\"Vadbeno kolo pomaga krepiti trebu\u0161ne mi\u0161ice\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_trebusne_misice\"><\/span>Vaje za trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doseganje <strong>sanjskega six pack-a<\/strong> je lahko pravi izziv. Zahteva veliko <strong>discipline in mo\u010dne \u017eivce.<\/strong> Vendar pa se boste z redno prehrano in treningom trebu\u0161nih mi\u0161ic z izvajanjem u\u010dinkovitih vaj zagotovo znebili ma\u0161\u010dobnih blazinic in to kar <strong>v udobju svojega doma.<\/strong> Katere <strong>vaje so<\/strong> najbolj\u0161e za <strong>krepitev trebu\u0161nih mi\u0161ic doma?<\/strong> <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Plankanje<\/h3>\n\n\n\n<p>Plankanje je ena izmed naju\u010dinkovitej\u0161ih vaj z lastno telesno te\u017eo, vendar ne vzame veliko \u010dasa. Smisel te vaje je, da <strong>telo \u010dim dlje obdr\u017eite raztegnjeno<\/strong>. Za doseganje tega cilja pa uporabljate zlasti <strong>trebu\u0161ne mi\u0161ice<\/strong>. \u010ce pa plankanje izvajate pravilno, ne krepite le trebu\u0161nih mi\u0161ic, ampak tudi <strong>mi\u0161ice hrbta, bicepse, tricepse ali zadnjico.<\/strong> Za \u0161e bolj\u0161i u\u010dinek plankanja lahko preizkusite njegove razli\u010dice, kot sta <strong>stransko plankanje<\/strong> ali <strong>rotacijsko plankanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Podlakti postavite na podlogo s komolci ali dlanmi poravnanimi z rameni. Nato se boste odrinili od podloge, tako da boste obdr\u017eali celotno te\u017eo telesa na prstih in komolcih ali dlaneh. Telo naj bo v tem polo\u017eaju raztegnjeno kar se da dolgo.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_photo-of-woman-doing-yoga-2294354-min-min.jpg\" alt=\"Vaje za trebuh - Plank\" width=\"843\" height=\"468\" title=\"Vaje za trebuh - Plank\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Trebu\u0161njaki<\/h3>\n\n\n\n<p>\u0160e ena vaja za trebu\u0161ne mi\u0161ice, ki ne vzame veliko \u010dasa, vendar je zelo u\u010dinkovita. Vendar je pomembno upo\u0161tevati <strong>pravilno tehniko,<\/strong> saj boste v primeru nepravilne izvedbe namesto trebu\u0161nih mi\u0161ic preve\u010d obremenili hrbtenico. <strong>Glavne trebu\u0161ne mi\u0161ice<\/strong> se uporabljajo za osnovne trebu\u0161njake. Obstaja pa ve\u010d razli\u010dic te vaje, na primer <strong>stranski trebu\u0161njaki<\/strong> ali <strong>trebu\u0161njaki z dvignjenimi nogami.<\/strong> Poskusite lahko tudi trebu\u0161njake s pomo\u010djo fit \u017eoge, da olaj\u0161ate vzdr\u017eevanje pravilne tehnike. Vendar imajo vse te vaje isti cilj, to pa so <strong>popolnoma izoblikovane trebu\u0161ne mi\u0161ice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika:&nbsp;<\/strong>Le\u017eite na podlogi z upognjenimi koleni in nogami na tleh. Roke polo\u017eite za glavo in spodnji del medenice potisnite navzdol, zgornji del pa nekoliko privzdignite. Med vadbo imejte trebuh raztegnjen.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-min.jpg\" alt=\"Vaje za trebuh - trebu\u0161njaki\" width=\"843\" height=\"562\" title=\"Vaje za trebuh - trebu\u0161njaki\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ruski obrat<\/h3>\n\n\n\n<p>Idealna vaja za trebu\u0161ne mi\u0161ice, ki jo lahko izvajate doma, je <strong>ruski obrat.<\/strong> V primerjavi s trebu\u0161njaki pa se s to vajo veliko bolj uporabljajo <strong>plo\u0161\u010date mi\u0161ice<\/strong>, ki skrbijo za vrtenje trupa. Redno sukanje sredi\u0161\u010da telesa lahko <strong>pomaga tudi pri izbolj\u0161anju dr\u017ee.<\/strong> Za u\u010dinkovitej\u0161o vadbo lahko uporabite tudi ute\u017ene ro\u010dke, kettlebell ute\u017ei ali <strong>plastenko z vodo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Sedite na podlogo, upognite noge v kolenih in roke dr\u017eite naravnost pred seboj. Hrbet dr\u017eite pod kotom 45\u00b0 proti tlom in po\u010dasi za\u010dnite sukati trup najprej na eno stran in nato \u0161e na drugo stran. \u010ce med sukanjem ne\u017eno dvignete noge od tal, bo vaja veliko bolj intenzivna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V-trebu\u0161njaki<\/h3>\n\n\n\n<p>Ta vaja je sestavljena iz hkratnega dvigovanja <strong>nog in trupa<\/strong>, pri tem pa se <strong>trebu\u0161ne mi\u0161ice kar se da raztegnejo<\/strong>. Poleg tega lahko zahvaljujo\u010d tej vaji krepite tudi pravo <strong>ravnote\u017eje in koordinacijo telesa.<\/strong> Za dosego najbolj\u0161ega u\u010dinka je potrebno vajo ponavljati v manj\u0161em \u0161tevilu, vendar z ve\u010djo intenzivnostjo.<\/p>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Lezite na hrbet. Z enim gibom dvignite noge in trup in se sku\u0161ajte dotakniti prstov na nogi. Nekaj \u010dasa ostanite v tem polo\u017eaju in ponovno spustite trup in noge na tla.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20190715-WA0029-min.jpg\" alt=\"Vaje za trebuh za popolne trebu\u0161ne mi\u0161ice\" width=\"843\" height=\"562\" title=\"Vaje za trebuh za popolne trebu\u0161ne mi\u0161ice\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Plezalec ali plezanje navkreber<\/h3>\n\n\n\n<p>Plezalec ali plezanje navkreber je intenzivna vaja, ki u\u010dinkovito krepi skoraj <strong>vsak mi\u0161i\u010dni del telesa<\/strong> &#8211; deltoid, biceps, triceps, prsni ko\u0161, plo\u0161\u010date trebu\u0161ne mi\u0161ice, zadnje stegenske mi\u0161ice ali bo\u010dne mi\u0161ice. Najpogosteje pa ta vaja sodi med tiste <strong>vaje za krepitev trebu\u0161nih mi\u0161ic<\/strong>, saj zahteva popolno zbranost in raztegnjenost trebu\u0161nih mi\u0161ic. Plezalca oziroma plezanje navkreber lahko izvajate kjer koli, vendar uporabite <strong>vadbeno podlogo<\/strong>, da prepre\u010dite drsenje nog ali rok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Postavite se v plank polo\u017eaj z iztegnjenimi rokami. Nato upognite desno nogo in jo povlecite k levemu komolcu ter jo vrnite v za\u010detni polo\u017eaj. Enako ponovite tudi z levo nogo, pri \u010demer le to povle\u010dete k desnemu komolcu. Vajo ponovite v pravilnem ritmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_zadnjico_in_stegna\"><\/span>Vaje za zadnjico in stegna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Po\u010depi &#8211; sumo, globoki, skoki iz po\u010depa<\/h3>\n\n\n\n<p>Brez po\u010depov ni zadnjice. Po\u010depi so <strong>najbolj osnovna vaja za popolno zadnjico.<\/strong> Zahvaljujo\u010d razli\u010dicam po\u010depov lahko okrepite ne samo zadnjico, temve\u010d tudi <strong>stegenske mi\u0161ice.<\/strong> Globoki po\u010depi so zelo u\u010dinkoviti za <strong>oblikovanje zadnjice<\/strong>, \u0161iroko stoje\u010di po\u010depi ali sumo po\u010depi so u\u010dinkoviti pri <strong>oblikovanju zadnjih stegenskih mi\u0161ic.<\/strong> \u010ce se odlo\u010dite, da v svoj na\u010drt vadbe vklju\u010dite katero koli vrsto po\u010depov, boste zagotovo izzvali svoje mi\u0161ice in <strong>dosegli odli\u010dne rezultate.<\/strong> Po\u010depe lahko prav tako nekoliko ote\u017eite z uporabo ekspanderjev ali ute\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika:&nbsp;<\/strong>Izvedba po\u010depa je odvisna od njegove vrste. Vendar pa \u0161e vedno obstajajo dolo\u010dena na\u010dela: hrbet imejte raven; stopala naj bodo usmerjena naprej, ne na stran; pri vstajanju iz polo\u017eaja po\u010depa ne preobremenjujte kolen.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56744630_2120302214758147_7606218177332117504_o-min.jpg\" alt=\"Vaje za zadnjico in noge - po\u010depi\" width=\"843\" height=\"562\" title=\"Vaje za zadnjico in noge - po\u010depi\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Stopanje na dvignjeno podlago<\/h3>\n\n\n\n<p>Za to vajo boste potrebovali pomo\u010d v obliki <strong>majhne \u0161katle ali stopnice. <\/strong>Osnova je <strong>stopanje na vi\u0161jo podlago<\/strong>, pri \u010demer delajo predvsem sprednje in zadnje stegenske mi\u0161ice. \u010ce se odlo\u010dite, da si boste to vajo ote\u017eili, poskusite uporabiti vi\u0161jo platformo ali sledite intenzivnosti te vaje in poskusite premagati svoj najbolj\u0161i \u010das. Ta vaja je idealna tudi kot del <strong>HIIT treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Pripravite si platformo, na katero z eno nogo stopite in se dvignete. Nato se spustite in ponovite ta korak z drugo nogo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Most<\/h3>\n\n\n\n<p>Poanta te vaje je dvig <strong>medenice pod kotom 90\u00b0<\/strong>, sledi pa mu <strong>stiskanje zadnji\u010dnih mi\u0161ic.<\/strong> Pri tej vaji boste krepili tiste mi\u0161ice, ki so zajete v razli\u010dici mosta, ki ga izvajate. \u010ce telovadite z raz\u0161irjenimi nogami in stopali na tleh, <strong>krepite zadnjico.<\/strong> \u010ce pri dvigovanju noge zdru\u017eite s stegni, krepite <strong>zadnjico in zadnje stegenske mi\u0161ice.<\/strong> Ko pa imate raz\u0161irjene noge in stojite na prstih, v prvi vrsti krepite <strong>sprednje stegenske mi\u0161ice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>S hrbtom se ulezite na podlogo, upognite noge in dvignite medenico \u010dim vi\u0161je, pri tem pa kar se da stiskajte zadnji\u010dne mi\u0161ice. V dvignjenem polo\u017eaju ostanite vsaj 2 sekundi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48381122_1961868380601532_7904777082247315456_o-min.jpg\" alt=\"Vaje za zadnjico in noge - most\" width=\"843\" height=\"543\" title=\"Vaje za zadnjico in noge - most\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Abdukcija<\/h3>\n\n\n\n<p>Abdukcija je vaja, pri kateri ste v polo\u017eaju s pokr\u010denimi koleni, pri tem pa <strong>vle\u010dete in potiskate noge narazen<\/strong>, s tem pa krepite notranje in zunanje stegenske mi\u0161ice ter zadnjico. Na splo\u0161no se ta vaja izvaja na napravi, obstaja pa tudi njena <strong>doma\u010da razli\u010dica.<\/strong> Uporabite lahko tudi ekspanderje, da poskrbite za ve\u010djo zahtevnost in intenzivnost te vaje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Postavite se v polo\u017eaj s \u0161iroko razprtimi nogami in pokr\u010denimi koleni ter ostanite v tem polo\u017eaju. Nato za\u010dnite potiskati in vle\u010di kolena skupaj ali narazen. Za najbolj\u0161i u\u010dinek poskusite ostati v tem polo\u017eaju \u010dim dlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Dvigovanje iztegnjene noge nazaj<\/h3>\n\n\n\n<p>Ena izmed osnovnih vaj za zadnjico je <strong>dvigovanje iztegnjene noge nazaj.<\/strong> \u010ceprav gre za zelo preprosto vajo, lahko povzro\u010di mi\u0161i\u010dne kr\u010de, zato je treba<strong> telo pred vadbo sprostiti in raztegniti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Pred to vajo se pravilno raztegnite. Nato pokleknite, roke polo\u017eite na podlogo pred seboj in eno nogo iztegnjeno dvignite nazaj. Pri dvigovanju noge vedno stisnite zadnji\u010dne mi\u0161ice.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/86969708_2721715477950148_3943427139105193984_o_1_-min.jpg\" alt=\"Vaje za zadnjico in noge - ekspander\" width=\"843\" height=\"533\" title=\"Vaje za zadnjico in noge - ekspander\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Izpadni korak v stran<\/h3>\n\n\n\n<p>Ta vaja zajema predvsem <strong>velike in srednje velike mi\u0161ice zadnjice<\/strong>, pa tudi<strong> stegenske mi\u0161ice.<\/strong> Obstaja tudi klasi\u010dna razli\u010dica izpadnih korakov, ko stopite z eno nogo naprej ali nazaj. Vendar z izpadnimi koraki v stran veliko bolj <strong>vklju\u010dite zadnji\u010dne mi\u0161ice.<\/strong> Za ote\u017eitev te vaje lahko uporabite tudi ekspanderje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Postavite se v polo\u017eaj s \u0161iroko dr\u017eo in upognjenimi koleni &#8211; to bo va\u0161 za\u010detni polo\u017eaj. Nato z eno nogo stopite na stran in drugo nogo potegnite proti njej. Vendar mora ostati razmik med stopali, tako kot v za\u010detnem polo\u017eaju. Hrbet naj bo vzravnan in drugo nogo ponovite isto gibanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sedenje ob steni<\/h3>\n\n\n\n<p>Idealna vaja za noge, ki jo lahko izvajate kjer koli. Potrebujete le <strong>preprosto steno<\/strong>. Smisel te vaje je, da <strong>telo \u010dim dlje obdr\u017eite v sede\u010dem polo\u017eaju<\/strong>. Za najbolj\u0161i u\u010dinek lahko na stegna postavite <strong>kettlebell ute\u017e<\/strong> ali <strong>plastenko vode<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><strong>Pravilna tehnika: <\/strong>Stojte tako, da se s hrbtom naslonite na steno tako, da se ga dotikate z glavo, hrbtom, zadnjico in nogami. Nato se za\u010dnite premikati navzdol tako, da hrbet ostane naslonjen na steno, stopala odmaknete od stene in jih potisnete pred sebe. Ustavite se, ko ste v polo\u017eaju, kot bi sedeli na nami\u0161ljenem stolu pod kotom 90\u00b0. V tem polo\u017eaju poskusite ostati kar se da dolgo.<\/span><\/span> <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Za \u0161e ve\u010d nasvetov o vajah za zadnjico in stegenske mi\u0161ice si oglejte na\u0161 <a title=\"GymbeamTV - uradni kanal\" href=\"https:\/\/www.youtube.com\/watch?v=RvQUm0l_UI0&amp;t=\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">video doma\u010de vadbe z vajami za zadnjico.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_hrbet\"><\/span>Vaje za hrbet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sve\u010da<\/h3>\n\n\n\n<p>Polo\u017eaj sve\u010de, imenovan tudi Sarvangasana, je ena izmed \u0161tevilnih vaj joge. Gre za <strong>stojo na ramenih<\/strong>, pri kateri se v gibanje vklju\u010di vsak del telesa. Ta vaja lahko rednim ponavljanjem <strong>blagodejno vpliva na hrbtenico<\/strong>, hkrati pa krepi zadnji\u010dne mi\u0161ice. Pomembno je, da ostanete v tem polo\u017eaju sve\u010de \u010dim dlje, <strong>pri tem pa raztegnete celotno telo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Lezite na hrbet, noge upognite v kolenih in jih potegnite k prsim. Nato podprite spodnji del hrbta z rokami in dvignite zadnjico navzgor, medtem ko noge po\u010dasi poravnate. Poskrbite za pravilno vklju\u010devanje in krepitev mi\u0161ic, da ohranite ravnote\u017eje. Ostanite v tem polo\u017eaju vsaj dve ali tri minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Potegi z ekspanderji ali vadbenimi trakovi<\/h3>\n\n\n\n<p>Pri vajah za hrbet lahko ekspanderji u\u010dinkovito <strong>nadomestijo valj<\/strong>, ki ga najdemo v telovadnici. Ekspander ali trak morate pritrditi na vrata, ograjo ali stopala in za\u010deti vle\u010di. Ve\u010dja kot je upornost traku, bolj<strong> intenzivna je krepitev mi\u0161i\u010dne mase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilna tehnika: <\/strong>Obstaja ve\u010d vrst vaj za hrbet z uporabo ekspanderjev. Pomembno pa je, da ekspander pravilno primete in vle\u010dete s hrbtnimi mi\u0161icami, ne z rokami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sklece<\/h3>\n\n\n\n<p>Najpogostej\u0161a vaja za krepitev hrbtnih mi\u0161ic in celotnega zgornjega dela telesa so <strong>sklece.<\/strong> Krepi <strong>tricepse, prsne mi\u0161ice, ramena in spodnji del hrbta.<\/strong> Sklece so hitra in u\u010dinkovita vaja za <strong>krepitev mo\u010di<\/strong>, ki jo lahko izvajate prakti\u010dno kjer koli, saj za izvedbo ne potrebujete opreme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong>Pravilna tehnika: <\/strong>Pokleknite na podlogo in roki postavite pred seboj v \u0161irini ramen. Nato raztegnite noge in previdno uporabite roke, da celotno telo spravite k tlom. Med tem je pomembno vzdr\u017eevati \u010dvrstost telesa. Ne dovolite, da se spodnji del hrbta ali boki dvignejo navzgor. Ko se pribli\u017eate tlom, z rokami ponovno potisnite celotno telo navzgor. Vajo redno ponavljajte.<\/span> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sport-1815737_1920-min.jpg\" alt=\"Vaje za hrbet - sklece\" width=\"843\" height=\"562\" title=\"Vaje za hrbet - sklece\"\/><\/figure><\/div>\n\n\n\n<p>V \u010dlanek vsekakor nismo mogli vklju\u010diti vseh vaj, ki bi jih lahko izvajali v udobju svojega doma. Izbrali smo tiste <strong>najbolj osnovne in intenzivne<\/strong>, ki vam bodo pomagale na poti do bolj\u0161e forme in sanjske postave. Upo\u0161tevajte pa, da je treba vsako vajo ponoviti vsaj <strong>10-krat v treh setih.<\/strong> Bodite pozorni na pravilno tehniko in reden re\u017eim pitja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So vam na\u0161i nasveti za <strong>doma\u010do vadbo<\/strong> pomagali? Kateri <strong>fitnes pripomo\u010dki so po va\u0161em mnenju klju\u010dni za doma\u010do vadbo?<\/strong> Sporo\u010dite nam v komentarjih in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga podprite tako, da ga <strong>delite<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.<\/p>\n","protected":false},"author":25,"featured_media":79838,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6495,6411,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-doma-sl","10":"tag-vadba","11":"tag-vaje-z-lastno-tezo","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-02T07:28:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-05T18:00:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Vadite v udobju svojega doma &#8211; vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki\",\"datePublished\":\"2020-04-02T07:28:00+00:00\",\"dateModified\":\"2023-09-05T18:00:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\"},\"wordCount\":2602,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"keywords\":[\"trening\",\"trening doma\",\"vadba\",\"vaje z lastno te\u017eo\"],\"articleSection\":[\"Vadba in trening\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\",\"name\":\"Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"datePublished\":\"2020-04-02T07:28:00+00:00\",\"dateModified\":\"2023-09-05T18:00:31+00:00\",\"description\":\"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vadite v udobju svojega doma &#8211; vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog","description":"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/","og_type":"article","og_title":"Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog","og_description":"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.","og_url":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/","og_site_name":"GymBeam Blog","article_published_time":"2020-04-02T07:28:00+00:00","article_modified_time":"2023-09-05T18:00:31+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Vadite v udobju svojega doma &#8211; vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki","datePublished":"2020-04-02T07:28:00+00:00","dateModified":"2023-09-05T18:00:31+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/"},"wordCount":2602,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png","keywords":["trening","trening doma","vadba","vaje z lastno te\u017eo"],"articleSection":["Vadba in trening"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/","url":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/","name":"Vadite v udobju svojega doma - vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png","datePublished":"2020-04-02T07:28:00+00:00","dateModified":"2023-09-05T18:00:31+00:00","description":"Vadite v udobju svojega doma s pravimi vajami in u\u010dinkovitimi fitnes pripomo\u010dki. Oglejte si najbolj\u0161e vaje za hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_cviky_na_doma_blog_2_.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/vadite-v-udobju-svojega-doma-vaje-z-lastno-telesno-tezo-in-vadba-z-vadbenimi-pripomocki\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Vadite v udobju svojega doma &#8211; vaje z lastno telesno te\u017eo in vadba z vadbenimi pripomo\u010dki"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/239085","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=239085"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/239085\/revisions"}],"predecessor-version":[{"id":493716,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/239085\/revisions\/493716"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/79838"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=239085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=239085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=239085"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=239085"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=239085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}