{"id":247367,"date":"2021-05-06T18:31:00","date_gmt":"2021-05-06T16:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247367"},"modified":"2021-05-06T14:31:43","modified_gmt":"2021-05-06T12:31:43","slug":"8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/","title":{"rendered":"8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo"},"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\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/#10_prednosti_vadbe_s_kettlebell_utezjo\" title=\"10 prednosti vadbe s kettlebell ute\u017ejo\">10 prednosti vadbe s kettlebell ute\u017ejo<\/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\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/#8_najboljsih_vaj_za_zadnjico_in_noge_s_kettlebell_utezjo\" title=\"8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo\">8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo<\/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\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/#Kako_te_vaje_vkljuciti_v_svoj_trening\" title=\"Kako te vaje vklju\u010diti v svoj trening?\">Kako te vaje vklju\u010diti v svoj trening?<\/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\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kettlebell ute\u017e &#8211; \u017eelezna krogla z ro\u010dajem<\/strong>, ki jo boste na\u0161li v skoraj vsakem fitnes centru. \u010ceprav na prvi pogled ni videti kot tradicionalna ute\u017e, <strong>skoraj vsi vedo, za kaj se uporablja<\/strong>. No, stari star\u0161i verjetno res ne vedo, razen \u010de so &#8220;crossfiterji&#8221; in dvignejo ve\u010d te\u017ee kot vi. V nasprotnem primeru bi kettlebell ute\u017e verjetno \u0161teli za veliko ute\u017e za dokumente ali ute\u017e za starinsko tehtnico. <strong>Morda ste mislili, da gre za sodoben vadbeni pripomo\u010dek<\/strong>, ki ga je izumil neki briljantni fitnes marketing &#8220;guru&#8221; po letu 2000, ko je vadba s kettlebell ute\u017emi postala svetovni trend. A v resnici je ravno nasprotno. <strong>Trening s podobno ute\u017ejo so verjetno uporabljali \u017ee stari Grki pri pripravah na prve olimpijske igre.<\/strong> V starih \u010dasih so verjetno tudi <strong>\u0161aolini<\/strong> svoje telo oblikovali s pomo\u010djo kamnitih blokov z luknjami za oprijem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V sodobni zgodovini se ve\u010dina virov strinja, da ima <strong>kettlebell ute\u017e svoje &#8220;korenine&#8221; v Rusiji.<\/strong> V 19. stoletju je <strong>dr. Vladislav Kraevsky<\/strong> za\u010del promovirati ta pripomo\u010dek, ki se je takrat imenoval &#8220;Girya&#8221;. Za\u010del ga je uporabljati <strong>v \u0161portni medicini<\/strong> in nato <strong>pri fizi\u010dnem treningu ruskih vojakov<\/strong>. Priljubljenost vadbe s kettlebell ute\u017emi v Rusiji se je pove\u010dala do te mere, da je tovrstna vadba del njihove kulture. <strong>Ta kos \u017eeleza je postal priljubljen tudi v vadbenih centrih v ZDA v za\u010detku 21. stoletja<\/strong>, verjetno zahvaljujo\u010d beloruskemu trenerju <strong>Pavlu Tsatsoulineu<\/strong>, ki je takrat treniral vojake sovjetskih specialnih sil in po izselitvi v ZDA tudi pripadnike mornari\u0161kega korpusa ZDA.<strong> Vadba s kettlebell ute\u017emi se je iz ZDA postopoma raz\u0161irila po vsem svetu,<\/strong> zato jo lahko obo\u017eujemo ali sovra\u017eimo tudi kot del na\u0161ega treninga. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg\" alt=\"Zgodovina vadbe s kettlebell ute\u017emi\" class=\"wp-image-240951\" width=\"843\" height=\"562\" title=\"Zgodovina vadbe s kettlebell ute\u017emi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_prednosti_vadbe_s_kettlebell_utezjo\"><\/span>10 prednosti vadbe s kettlebell ute\u017ejo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne samo, da se boste med vadbo z \u017eelezno kroglo po\u010dutili kot najve\u010dji &#8220;gara\u010d&#8221;, <strong>kettlebell ute\u017e bo v va\u0161 trening vnesla tudi novo dimenzijo zabave, pa tudi trdo delo, ki se vam bo kmalu obrestovalo v obliki odli\u010dnih rezultatov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da ves va\u0161 trud ne bi bil zaman, je pomembno tudi, da medtem, ko posku\u0161ate shuj\u0161ati ali pridobiti mi\u0161ice, <strong>prilagodite svojo prehrano in upo\u0161tevate energijsko ravnovesje.<\/strong> \u010ce vas zanima ve\u010d o izbolj\u0161anju prehrane, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\"Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol>\r\n \t<li>Uporabite jo lahko med treningom mo\u010di ali HIIT vadbo<\/li>\r\n<\/ol><\/h3>\n\n\n\n<p>Vaje s kettlebell ute\u017ejo lahko vklju\u010dite v prakti\u010dno <strong>vse svoje najljub\u0161e treninge.<\/strong> Crossfiterji, ki se ne bojijo niti te\u010di s kettlebell ute\u017ejo, bi vam zagotovo rekli, da lahko z njo naredite skoraj vse. Seveda to ni nekaj, kar MORATE po\u010deti. <strong>V svoj trening mo\u010di<\/strong> lahko vklju\u010dite goblet po\u010depe s kettlebell ute\u017ejo, medtem ko bodo izpadni koraki s kettlebell ute\u017ejo na primer na\u0161li svoje mesto <strong>v va\u0161em intenzivnem HIIT treningu<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce za HIIT vadbo \u0161e niste sli\u0161ali in \u017eelite o njen izvedeti ve\u010d, preberite na\u0161 \u010dlanek o<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/\" target=\"_blank\" aria-label=\"visoko intenzivnem intervalnem treningu (HIIT). (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visoko intenzivnem intervalnem treningu (HIIT).<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> Z njo lahko trenirate celo telo<\/h3>\n\n\n\n<p>S kettlebell ute\u017ejo lahko trenirate <strong>mi\u0161ice nog, zadnjice, trebuha, hrbta, ramen, rok, pa tudi prsnega ko\u0161a in rok<\/strong>. Pri skoraj vseh vajah jo lahko uporabite namesto klasi\u010dnih ute\u017ei. V nadaljevanju vam bomo pokazali tudi posamezne vaje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.<\/strong> Idealna je za kompleksne vaje, ki vklju\u010dujejo ve\u010d sklepov<\/h3>\n\n\n\n<p>Ne samo, da boste z njo trenirali vse mi\u0161ice telesa, ampak <strong>lahko v eni vaji vklju\u010dite ve\u010d delov telesa hkrati.<\/strong> Na primer, Turkish get up s kettlebell ute\u017ejo popelje va\u0161o &#8220;kompleksno vadbo&#8221; v popolnoma novo dimenzijo, saj boste vklju\u010dili spodnji in zgornji del telesa, medtem ko pri tem ves \u010das sodeluje tudi trup.<\/p>\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<h3 class=\"wp-block-heading\"><strong>4.<\/strong> Izbolj\u0161ali boste svojo mo\u010d, vzdr\u017eljivost in gibljivost sklepov<\/h3>\n\n\n\n<p>Z uporabo <strong>kettlebell ute\u017ei za razli\u010dne vrste treningov<\/strong> lahko izbolj\u0161ate mo\u010d, vzdr\u017eljivost, <strong>s pravilno tehniko pa je celo mogo\u010de pove\u010dati obseg gibanja v bokih in ramenih.<\/strong> Nekatere vaje s kettlebell ute\u017ejo, na primer Turkish get up ali snatch, so precej <strong>te\u017eke, ko gre za mobilnost<\/strong>. \u010ce jih vklju\u010dite v svoj trening, lahko prispevate k <strong>izbolj\u0161anju obsega gibanja in stabilnosti sklepov.<\/strong> Prav tako boste od kettlebell ute\u017ei imeli veliko koristi tudi v va\u0161em vsakdanjem \u017eivljenju, saj vas dobra mobilnost lahko na primer za\u0161\u010diti pred neprijetnimi po\u0161kodbami pri &#8220;neprijetnim&#8221; padcem. <span style=\"color: #ff6600\">[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=\"wp-block-heading\"><strong>5.<\/strong> Podprli boste pravilno dr\u017eo<\/h3>\n\n\n\n<p>Ko kettlebell ute\u017e uporabljate pravilno in ste pozorni na tehniko ter pravilno vklju\u010devanje trupa, lahko <strong>izbolj\u0161ate stabilnost hrbtenice in dr\u017eo na splo\u0161no<\/strong>. To vam bo pri\u0161lo prav ne samo med treningi, ampak tudi v vsakdanjem \u017eivljenju. <strong>Na ta na\u010din se na primer preventivno borite proti bole\u010dinam v hrbtu.<\/strong> <span style=\"color: #ff6600\">[5-6]<\/span> \u010ce vas zanima, kaj lahko vpliva na bole\u010dine v hrbtu, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" aria-label=\"7 na\u010dinov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 na\u010dinov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6.<\/strong> Izbolj\u0161ate lahko oprijem<\/h3>\n\n\n\n<p>Pri vadbi s kettlebell ute\u017ejo boste <strong>okrepili tudi mi\u0161ice podlakti, dlani in prstov, kar lahko znatno izbolj\u0161a mo\u010d va\u0161ega oprijema.<\/strong> To se vam bo na primer obrestovalo med dvigovanjem na vodoravnem drogu, med mrtvimi dvigi z olimpijsko palico ali celo na poti domov iz trgovine s polnimi vre\u010dami blaga. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg\" alt=\"Prednosti vadbe s kettlebell ute\u017ejo\" class=\"wp-image-240738\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>7.<\/strong> V va\u0161em treningu lahko slu\u017ei kot osve\u017eitev<\/h3>\n\n\n\n<p>Ali va\u0161a vadbena rutina potrebuje spremembo? <strong>Potem pustite, da kettlebell ute\u017e postane del va\u0161e doma\u010de telovadnice in vadbenega na\u010drta.<\/strong> S tem <strong>boste odkrili nove vaje, vklju\u010dili boste mi\u0161ice, ki ste jih do zdaj zanemarjali<\/strong>, in se izognili vadbenim stereotipom. Ve\u010d o tem, kako na\u010drtovati vadbo, premagati stagnacijo treninga in shuj\u0161ati, si lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"http:\/\/ozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-sval\" target=\"_blank\" aria-label=\"Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali lahko z zmedenostjo mi\u0161ic hitreje pridobimo mi\u0161ice oz. shuj\u0161amo?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8.<\/strong> Pomagala vam bo u\u010dinkovito porabiti kalorije<\/h3>\n\n\n\n<p>Vadba s kettlebell ute\u017ejo je <strong>predvsem vadba za mo\u010d, ko pa pove\u010date intenzivnost treninga, lahko zlahka postane tudi kardio vadba.<\/strong> Posledi\u010dno boste <strong>pokurili veliko kalorij ne samo med treningom, ampak tudi po njem<\/strong>, saj bodo va\u0161e mi\u0161ice rabile energijo za njihovo regeneracijo in rast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vedno je vse odvisno od specifi\u010dnega vadbenega programa in intenzivnosti<\/strong>, vendar lahko na primer 60 kg \u017eenska pokuri pribli\u017eno 504 kcal v 60 minutah intenzivnega treninga s kettlebell ute\u017ejo, 80 kg mo\u0161ki pa pribli\u017eno 672 kcal. Te energijske vrednosti ustrezajo obilnej\u0161emu kosilu ali ve\u010derji. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio ali HIIT vadba se pogosto uporablja za \u010dim bolj u\u010dinkovito izgorevanje ma\u0161\u010dob in kalorij. \u010ce vas zanima, kateri od teh treningov je bolj\u0161i za kurjenje ma\u0161\u010dob, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"Klasi\u010dna kardio ali HIIT vadba - katera bolje topi ma\u0161\u010dobe? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Klasi\u010dna kardio ali HIIT vadba &#8211; katera bolje topi ma\u0161\u010dobe?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9.<\/strong> Je kompaktna\r\n\r\n&nbsp;\r\n\r\n&nbsp;<\/h3>\n\n\n\n<p><strong>Kettlebell ute\u017e vam ne bo zasedla veliko prostora.<\/strong> Lahko jo skrijete pod posteljo ali v kot sobe, tudi v tistega najmanj\u0161ega. Seveda je odvisno od tega, koliko jih boste kupili, vendar bodo kettlebell ute\u017ei verjetno zavzele manj prostora kot vadbene naprave, <a href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" aria-label=\"klasi\u010dne ute\u017ene ro\u010dke ali olimpijska palica. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">klasi\u010dne ute\u017ene ro\u010dke<\/span> ali <span style=\"color: #ff6600\">olimpijska palica<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10.<\/strong> Izbirate lahko med \u0161tevilnimi razli\u010dicami<\/h3>\n\n\n\n<p>\u010ce ste za\u010detniki, zadostuje \u017ee manj\u0161a kettlebell ute\u017e (npr. 4 in 8 kg). \u010ce vadite redno, boste s\u010dasoma mo\u010dnej\u0161i in lahko poskusite trenirati z 12 ali 16 kg ute\u017ejo. <strong>\u010ce vam ideja o ve\u010d kettlebell ute\u017eeh z razli\u010dno te\u017eo ni v\u0161e\u010d in \u017eelite prihraniti nekaj prostora, bo<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"nastavljiva kettlebell ute\u017e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavljiva kettlebell ute\u017e<\/a><\/strong> <\/span><strong>kot nala\u0161\u010d za vas,<\/strong> saj je primerna tako za za\u010detnike kot tudi za napredne \u0161portnike. Ponuja namre\u010d <strong>razpon te\u017ee od 4,5 do 18 kg.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg\" alt=\"Med kak\u0161nimi te\u017eami kettlebell ute\u017ei lahko izbirate?\" class=\"wp-image-240756\" width=\"843\" height=\"562\" title=\"Med kak\u0161nimi te\u017eami kettlebell ute\u017ei lahko izbirate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najboljsih_vaj_za_zadnjico_in_noge_s_kettlebell_utezjo\"><\/span>8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce je vadba s kettlebell ute\u017ejo za vas popolnoma nova, <strong>za\u010dnite z najla\u017ejo ute\u017ejo<\/strong> in pozorno spremljajte <strong>pravilno izvedbo dolo\u010denih vaj<\/strong>. Ko boste bolj samozavestni s tehniko vadbe in vam te\u017ea, na katero ste navajeni, ne bo ve\u010d predstavljala izziva, za\u010dnite uporabljate te\u017ejo kettlebell ute\u017e ali pa nastavljivi kettlebell ute\u017ei dodajte nekaj te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pred vadbo se ne pozabite rahlo ogreti<\/strong>, na primer s tekom na mestu, poskoki z odro\u010denjem ali plesom, <strong>nato nadaljujte z dinami\u010dnim raztezanjem<\/strong>, kjer s kro\u017enimi gibi ogrejete vse velike sklepe, na primer kolena ali boke, po glavnem delu pa si vzemite trenutek za <strong>stati\u010dno raztezanje<\/strong>. Bi radi izvedeli ve\u010d o raztezanju, njegovih vrstah in prednostih? Potem preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\"Ogrevanje, raztezanje in ohlajanje - je to res pomembno? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ogrevanje, raztezanje in ohlajanje &#8211; je to res pomembno?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse te vaje lahko izvajate tudi <strong>z lastno te\u017eo<\/strong> brez uporabe ute\u017ei. S treningom <strong>velikih mi\u0161ic<\/strong>, kot so sprednji in zadnji del stegen ter zadnjica, <strong>boste hkrati pokurili veliko kalorij.<\/strong> Naslednje vaje so kompleksne, zato boste poleg primarnih mi\u0161ic spodnjih okon\u010din vklju\u010dili tudi <strong>trup, mi\u0161ice rok in hrbta<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol>\r\n \t<li>Po\u010depi s kettlebell ute\u017ejo<\/li>\r\n<\/ol><\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> \u0160iroka dr\u017ea je nekoliko o\u017eja od \u0161irine va\u0161ih ramen. Kettlebell ute\u017e dr\u017eite tako, da imate roke iztegnjene ob telesu. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite po\u010dep z boki nazaj &#8211; kettlebell ute\u017e se lahko pri tem rahlo dotakne tal &#8211; nato pa se s kr\u010denjem stegen in zadnjice vrnite v za\u010detni polo\u017eaj. Roke naj ostanejo v istem polo\u017eaju skozi celotno vajo. Kolena usmerite navzven, telesna te\u017ea pa naj bo na stopalih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, kolena usmerjena navznoter, ramena dvignjena proti u\u0161esom, telesna te\u017ea na prstih, pretirano nagibanje naprej, majhen obseg gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/1.-Kettlebell-drep.gif\" alt=\"Kako pravilno izvajati po\u010depe s kettlebell ute\u017ejo\" class=\"wp-image-240770\" width=\"843\" height=\"474\" title=\"Kako pravilno izvajati po\u010depe s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mrtvi dvigi s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> \u0160iroka dr\u017ea je nekoliko o\u017eja od \u0161irine va\u0161ih ramen. Kettlebell ute\u017e dr\u017eite tako, da imate obe roki iztegnjeni ob telesu. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Spustite se z boki nazaj in rahlo pokr\u010dite kolena. Roke naj ostanejo v istem polo\u017eaju skozi celotno vajo. Vrnite se v za\u010detni polo\u017eaj tako, da pokr\u010dite stegenske mi\u0161ice in zadnjico. Kolena usmerite navzven, telesna te\u017ea pa naj bo na stopalih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, kolena usmerjena navznoter, ramena dvignjena proti u\u0161esom, telesna te\u017ea na prstih, pretirano nagibanje naprej, majhen obseg gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/2.-Kettlebell-mrtvy-tah.gif\" alt=\"Kako pravilno izvajati mrtve dvige s kettlebell ute\u017ejo\" class=\"wp-image-240784\" width=\"843\" height=\"474\" title=\"Kako pravilno izvajati mrtve dvige s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Obratni izpadni korak s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> Zmerno \u0161iroka dr\u017ea. Kettlebell ute\u017e z obema rokama dr\u017eite ob straneh ro\u010daja in v polo\u017eaju blizu prsnega ko\u0161a, tako da roke upognete v komolcih. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite izpadni korak tako, da eno nogo iztegnete nazaj in upognete koleno druge noge. Koleno noge, ki je iztegnjena nazaj, se lahko rahlo dotakne tal. Vrnite se v za\u010detni polo\u017eaj tako, da aktivirate stegenske mi\u0161ice in zadnjico. Enako naredite z drugo nogo. Va\u0161a telesna te\u017ea naj bo na stopalih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, ramena dvignjena proti u\u0161esom, pretirano nagibanje naprej, majhen obseg gibanja, koleno ni poravnano s prsti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/3.-Kettlebell-Vypady-vzad.gif\" alt=\"Kako pravilno izvesti obratni izpadni korak s kettlebell ute\u017ejo\" class=\"wp-image-240798\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti obratni izpadni korak s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Izpadni korak vstran s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> Zmerno \u0161iroka dr\u017ea. Kettlebell ute\u017e z obema rokama dr\u017eite ob straneh ro\u010daja in v polo\u017eaju blizu prsnega ko\u0161a, tako da roke upognete v komolcih. Koleno aktivne noge naj bo med upogibanjem usmerjeno navzven. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite izpadni korak vstran tako, da stopite vstran in upognete koleno ene noge. Druga noga ostane iztegnjena. Vrnite se v za\u010detni polo\u017eaj tako, da aktivirate zadnjico in stegenske mi\u0161ice. Enako naredite z drugo nogo. Va\u0161a telesna te\u017ea naj bo na stopalih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, ramena dvignjena proti u\u0161esom, koleno aktivne noge je med upogibanjem usmerjeno navznoter, majhen obseg gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/4.-Kettlebell-vypady-do-strany-1.gif\" alt=\"Kako pravilno izvesti izpadni korak vstran s kettlebell ute\u017ejo\" class=\"wp-image-240812\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti izpadni korak vstran s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Po\u010dep in skok v vi\u0161ino s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> \u0160iroka dr\u017ea je nekoliko o\u017eja od \u0161irine va\u0161ih ramen. Kettlebell ute\u017e dr\u017eite tako, da sta obe roki iztegnjeni ob telesu. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite po\u010dep z boki nazaj in sko\u010dite tako, da pokr\u010dite stegna, zadnjico in me\u010da, tako da se stopala dvignejo s tal. Nato se vrnite v polo\u017eaj po\u010depa. Roke naj ostanejo v istem polo\u017eaju skozi celotno vajo. Kolena naj bodo usmerjena navzven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, kolena usmerjena navznoter, ramena dvignjena proti u\u0161esom, pretirano nagibanje naprej, majhen obseg gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/5.-Kettlebell-drep-s-vyskokom.gif\" alt=\"Kako pravilno izvesti po\u010dep in skok s kettlebell ute\u017ejo\" class=\"wp-image-240826\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti po\u010dep in skok s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Posko\u010dni obratni izpadni korak s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> Zmerno \u0161iroka dr\u017ea. Kettlebell ute\u017e z obema rokama dr\u017eite ob straneh ro\u010daja in v polo\u017eaju blizu prsnega ko\u0161a, tako da roke upognete v komolcih. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite izpadni korak tako, da eno nogo iztegnete nazaj in upognete koleno druge noge. Koleno noge, ki je iztegnjena nazaj, se lahko rahlo dotakne tal. Vrnite se v za\u010detni polo\u017eaj tako, da aktivirate stegna, zadnjico in me\u010da ter izmenjujte noge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, ramena dvignjena proti u\u0161esom, majhen obseg gibanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-vyskokom.gif\" alt=\"Kako pravilno izvesti posko\u010dni obratni izpadni korak s kettlebell ute\u017ejo\" class=\"wp-image-240840\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti posko\u010dni obratni izpadni korak s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<p><strong>La\u017eja razli\u010dica z biceps curls<\/strong><\/p>\n\n\n\n<p>Posko\u010dne izpadne korake lahko zamenjate s to razli\u010dico. S tem boste trenirali tudi bicepse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> Zmerno \u0161iroka dr\u017ea. Kettlebell ute\u017e z obema rokama dr\u017eite ob straneh ro\u010daja. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Naredite izpadni korak tako, da eno nogo iztegnete nazaj in upognete koleno druge noge. Koleno noge, ki je iztegnjena nazaj, se lahko rahlo dotakne tal. Vrnite se v za\u010detni polo\u017eaj tako, da aktivirate stegna, zadnjico in me\u010da ter izmenjujte noge. Isto\u010dasno upognite roke v komolcih, ko se spu\u0161\u010date in vra\u010date, in naredite biceps curl. Na poti navzgor iztegnite roki. Komolci naj med upogibanjem ostanejo v enakem polo\u017eaju blizu telesa &#8211; ne usmerjajte jih navznoter ali navzven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, ramena dvignjena proti u\u0161esom, komolci so pri upogibanju usmerjeni stran od telesa, majhen obseg gibanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6.-Kettlebell-vypady-vzad-s-bicepsom.gif\" alt=\"Kako pravilno izvesti obratni izpadni korak in biceps curls s kettlebell ute\u017ejo\" class=\"wp-image-240854\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti obratni izpadni korak in biceps curls s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Romunski mrtvi dvigi z eno nogo s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> \u0160iroka dr\u017ea je nekoliko o\u017eja od \u0161irine va\u0161ih ramen. Kettlebell ute\u017e dr\u017eite tako, da je ena roka iztegnjena ob telesu. Hrbet mora biti raven, ramena navzdol, trebuh napet in pogled, usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> Najprej izvedite vajo z eno nogo, nato zamenjajte nogo. Kettlebell ute\u017e primite z desno roko, iztegnite levo nogo nazaj in se hkrati nagnite naprej. S kettlebell ute\u017ejo se ni treba dotakniti tal, najpomembneje je, da hrbet dr\u017eite vzravnan in noge rahlo pokr\u010dene v kolenih. Roke naj ostanejo v istem polo\u017eaju skozi celotno vajo. Vrnite se v za\u010detni polo\u017eaj tako, da pokr\u010dite stegenske mi\u0161ice in zadnjico ter ponovite gib. Gibanje mora biti neprekinjeno in nadzorovano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet, ramena dvignjena proti u\u0161esom, nagibanje vstran, pretirano nagibanje bokov naprej v pokon\u010dnem polo\u017eaju, prekomerni upogib kolena, majhen obseg gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/7.-Kettlebell-Rumunsky-mrtvy-tah-1.gif\" alt=\"Kako pravilno izvajati romunske mrtve dvige z eno nogo s kettlebell ute\u017ejo\" class=\"wp-image-240868\" width=\"843\" height=\"474\" title=\"Kako pravilno izvajati romunske mrtve dvige z eno nogo s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Plank + mrtvi dvigi s kettlebell ute\u017ejo<\/h3>\n\n\n\n<p>S to vajo boste razen mi\u0161ic spodnjih okon\u010din vklju\u010dili tudi mi\u0161ice trupa in rok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010detni polo\u017eaj:<\/strong> \u0160iroka dr\u017ea je nekoliko o\u017eja od \u0161irine va\u0161ih ramen. Kettlebell ute\u017e dr\u017eite tako, da imate obe roki iztegnjeni ob telesu. Va\u0161e trebu\u0161ne mi\u0161ice naj bodo aktivne skozi celotno vajo, pogled pa naj bo usmerjen naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba:<\/strong> V spodnji polo\u017eaj se spustite tako, da boke potisnete nazaj in rahlo pokr\u010dite kolena. Roke naj bodo ves \u010das iztegnjene. Kettlebell ute\u017e v spodnjem polo\u017eaju postavite na tla, te\u017eo prestavite na zgornje okon\u010dine in dinami\u010dno iztegnite obe nogi nazaj. Med mrtvim dvigom in plankom ohranite hrbet vzravnan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogoste napake:<\/strong> Uslo\u010den ali preve\u010d upognjen hrbet med mrtvim dvigom in plankom, ramena dvignjena proti u\u0161esom, kolena usmerjena navznoter, telesna te\u017ea je med mrtvim dvigom na nogah, pretirano nagibanje naprej v zgornjem polo\u017eaju, majhen razpon gibanja.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/8.-Kettlebell-plank-mrtvy-tah.gif\" alt=\"Kako pravilno izvajati plank + mrtve dvige s kettlebell ute\u017ejo\" class=\"wp-image-240882\" width=\"843\" height=\"474\" title=\"Kako pravilno izvajati plank + mrtve dvige s kettlebell ute\u017ejo\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nekaj navdiha za vadbo s kettlebell ute\u017ejo boste na\u0161li tudi v videu: Intenzivni trening s kettlebell ute\u017ejo za kurjenje ma\u0161\u010dob<\/h3>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Intenzivna vadba z kettlebellom za izgubo ma\u0161\u010dobe l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MuGqGjgd-y0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_te_vaje_vkljuciti_v_svoj_trening\"><\/span>Kako te vaje vklju\u010diti v svoj trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ker gre za precej intenzivne in energi\u010dne vaje, ni najbolj\u0161a ideja, da bi vse vaje vklju\u010dili v en trening. <strong>V svoje tedenske treninge jih lahko vklju\u010dite postopoma.<\/strong> Na primer, nekaj jih naredite v <strong>treningu za celo telo<\/strong>, nekaj jih vklju\u010dite v <strong>HIIT vadbo<\/strong>,<strong> ostale pa pustite za trening mo\u010di spodnjega dela telesa.<\/strong> Pomembno je tudi razmisliti o porazdelitvi vaj znotraj enega treninga. To pomeni, da najte\u017eje vaje, kot so po\u010depi in izpadni koraki, vklju\u010dite takoj na za\u010detku, ko imate najve\u010d energije.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg\" alt=\"Vadba s kettlebell ute\u017ejo\" class=\"wp-image-240896\" width=\"843\" height=\"562\" title=\"Vadba s kettlebell ute\u017ejo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u010ce vadite doma in \u017eelite ustvariti svoj vadbeni na\u010drt, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" aria-label=\"Kako sestaviti kvaliteten na\u010drt treninga za doma\u010do vadbo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kvaliteten na\u010drt treninga za doma\u010do vadbo?<\/a><\/strong><\/span> In \u010de \u017eelite, da bo va\u0161a doma\u010da vadba kar se da intenzivna, lahko navdih poi\u0161\u010dete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" aria-label=\"Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden za\u010dnete trenirati, <strong>se ne pozabite temeljito ogreti in pripraviti telo in duha na prihajajo\u010di napor.<\/strong> Lahko naredite nekaj poskokov z odro\u010denjem, zaple\u0161ete ob svoji najljub\u0161i skladbi ali naredite nekaj voja\u0161kih poskokov. Nato s kro\u017enimi gibi <strong>ogrejte velike sklepe<\/strong> celotnega telesa, kot so vas u\u010dili pri pouku \u0161portne vzgoje, in \u017ee se lahko potopite v glavni del treninga. Ta trening, ki se <strong>osredoto\u010da na spodnji del telesa<\/strong>, lahko v svoj na\u010drt <strong>vklju\u010dite dvakrat na teden.<\/strong> \u0160tevilo ponovitev je odvisno od vas, vendar vedno <strong>sledite svojim ob\u010dutkov<\/strong>, tako da <strong>vas mi\u0161ice ob koncu serije \u017ee prijetno &#8220;pe\u010dejo&#8221;<\/strong> in lahko vadite, dokler se va\u0161e mi\u0161ice ne iz\u010drpajo. Po kon\u010danem glavnem delu si vzemite trenutek, da se ohladite in<strong> rahlo raztegnete<\/strong> s pomo\u010djo stati\u010dnega raztezanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tabela s primerom treninga &#8211; te\u017eo izberite sami<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vaja<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo serij<\/th><th class=\"has-text-align-center\" data-align=\"center\">Premor med serijami<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dep in skok v vi\u0161ino s kettlebell ute\u017ejo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obratni izpadni korak s kettlebell ute\u017ejo<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mrtvi dvigi s kettlebell ute\u017ejo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi s kettlebell ute\u017ejo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Romunski mrtvi dvigi z eno nogo s kettlebell ute\u017ejo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 z eno nogo, nato z drugo nogo<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017delezna krogla z ro\u010dajem \u017ee vrsto let pomaga \u010dlove\u0161tvu izbolj\u0161ati telesno kondicijo in postavo. <strong>Vadba s kettlebell ute\u017ejo ima \u0161tevilne prednosti.<\/strong> Uporabljali jo boste pri skoraj vsakem treningu, okrepili boste celo telo, nekatere vaje pa bodo aktivirale skoraj vse mi\u0161ice va\u0161ega telesa hkrati. V \u010dlanku ste spoznali 8 zelo u\u010dinkovitih <strong>vaj, ki vam bodo pomagale dose\u010di okroglo zadnjico in mo\u010dne noge.<\/strong> Hkrati boste pokurili veliko kalorij in izbolj\u0161ali svojo kondicijo ter gibljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali poznate vse te vaje? Ali nameravate preizkusiti ta trening? V komentarjih delite svoje izku\u0161nje z nami in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga lahko delite s prijatelji, da bodo tudi oni spoznali prednosti vadbe s kettlebell ute\u017ejo.<\/p>\n\n\n\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\"><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\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ali veste, kako vaditi s kettlebell ute\u017ejo za okroglo zadnjico in mo\u010dne noge? V tem \u010dlanku vam bomo pokazali prednosti vadbe s kettlebell ute\u017ejo in nekaj zelo u\u010dinkovitih vaj za spodnji del telesa.<\/p>\n","protected":false},"author":129,"featured_media":240708,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6459,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247367","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-vadba-sl","10":"tag-vaje-za-noge","11":"tag-vaje-za-zadnjico","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>8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali telovadite s kettlebell ute\u017ejo? 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