{"id":260923,"date":"2021-06-08T17:43:00","date_gmt":"2021-06-08T15:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260923"},"modified":"2021-06-08T12:46:41","modified_gmt":"2021-06-08T10:46:41","slug":"ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/","title":{"rendered":"U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice"},"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\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/#Idealni_trening_je_sestavljen_iz_teh_5_delov\" title=\"Idealni trening je sestavljen iz teh 5 delov\">Idealni trening je sestavljen iz teh 5 delov<\/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\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/#Kako_trenirati_trebusne_misice\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice?\">Kako trenirati 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\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/#Zakaj_bi_trenirali_trebusne_misice\" title=\"Zakaj bi trenirali trebu\u0161ne mi\u0161ice?\">Zakaj bi trenirali 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-4\" href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/#Kako_trenirati_trebusne_misice_Pomagal_vam_bo_hiter_6-minutni_trening_za_krepitev_trebusnih_misic\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice? Pomagal vam bo hiter 6-minutni trening za krepitev trebu\u0161nih mi\u0161ic\">Kako trenirati trebu\u0161ne mi\u0161ice? Pomagal vam bo hiter 6-minutni trening za krepitev trebu\u0161nih mi\u0161ic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kaj lahko storite v \u0161estih minutah? Morda pripravite zajtrk, podrsate po nekaj objavah na dru\u017eabnih omre\u017ejih ali si ogledate skoraj cel blok oglasov na televiziji. In k temu lahko dodate trening za trebu\u0161ne mi\u0161ice, ki smo ga ustvarili za vas. <strong>\u010cvrste trebu\u0161ne mi\u0161ice niso samo simbol odli\u010dne kondicije, temve\u010d vam bodo pomagale tudi izbolj\u0161ati dr\u017eo<\/strong>, kar boste cenili v vsakdanjem \u017eivljenju. Dana\u0161nji \u010dlanek poleg navdihujo\u010de vadbe ponuja tudi nasvete o tem, iz katerih delov mora biti sestavljen pravi trening in na kaj morate biti pozorni pri treningu trebu\u0161nih mi\u0161ic.<\/p>\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=\"Idealni_trening_je_sestavljen_iz_teh_5_delov\"><\/span>Idealni trening je sestavljen iz teh 5 delov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali nameravate trenirati trebuh v skladu z na\u0161im videoposnetkom ali vas \u010daka kak\u0161na druga aktivnost, se za pravilno vadbo dr\u017eite osnovne strukture. \u010ce imate sede\u010de delo in greste iz slu\u017ebe naravnost na vadbo, ni dobro takoj za\u010deti po\u010depe z ute\u017emi na meji svojega maksimuma ali za\u010deti intenziven HIIT takoj po izhodu iz garderobe. To lahko privede do po\u0161kodbe, ki vas bo za nekaj \u010dasa postavila iz &#8220;igre&#8221;. Zato je pomembno, da se na vadbo pripravite in ne podcenjujete ogrevanja celotnega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ta del je pomemben tudi za va\u0161 um, ki ga morate iz delovnega na\u010dina preklopiti v na\u010din treninga<\/strong>. Razmi\u0161ljanje o tem, \u010desa v slu\u017ebi niste kon\u010dali ali kaj vas \u0161e \u010daka doma, za ta namen ni primerno. <strong>Tu ste, da se sprostite in naredite nekaj za svoje zdravje in postavo.<\/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\/05\/IMG_4828-1124x749.jpg\" alt=\"Zakaj se je pred treningom dobro raztegniti?\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"Zakaj se je pred treningom dobro raztegniti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ogrejte se<\/h3>\n\n\n\n<p><strong>Ogrevanje se uporablja za pripravo mi\u0161ic, srca in plju\u010d na prihajajo\u010de obremenitve<\/strong>. Ogrevanje ima lahko razli\u010dne oblike. Hiter sprehod na poti do telovadnice, tek na samem kraju ali po tekalni stezi ali nekaj poskokov na <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnici<\/a> bo zadovoljilo potrebe. Vse, kar morate storiti, je, da to po\u010dnete 5 &#8211; 10 minut. Dihanje bi moralo biti enostavno. V prvi fazi treninga si ne \u017eelite dati vse od sebe.<\/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\">2. Osredoto\u010dite se na dinami\u010dno raztezanje<\/h3>\n\n\n\n<p>Ogrevanje za\u010dnite takoj z dinami\u010dnim raztezanjem. Obra\u010dajte sklepe od glave do pete, tako kot ste se nau\u010dili v osnovni \u0161oli pri \u0161portni vzgoji. <strong>To bo izbolj\u0161alo obseg gibov v sklepih in zmanj\u0161alo tveganje za po\u0161kodbe pri treningu<\/strong>.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d na temo ogrevanja in raztezanja, si preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ogrevanje, raztezanje in ohlajanje &#8211; je to res pomembno?<\/a><\/strong><\/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\">3. Premaknite se na glavni del treninga<\/h3>\n\n\n\n<p>Poskusite vnaprej na\u010drtovati trening za ta dan. Izberite enega ali ve\u010d delov telesa, na katere se \u017eelite osredoto\u010diti. Nato izberite vaje, \u0161tevilo ponovitev in serije. Na\u010drtujete lahko tudi &#8220;circular&#8221;, HIIT trening ali TABATA. Vadbo si lahko zapi\u0161ete na papir ali v telefon, kar se bo izkazalo za zelo priro\u010dno. Na ta na\u010din se boste sistemati\u010dno premikali z ene vadbene naprave na drugo, s \u010dimer boste prihranili \u010das. <strong>Med vadbo se osredoto\u010dite na pravilno tehniko in obremenitev postopoma pove\u010dujte<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce trenirate doma, vam lahko pri na\u010drtovanju pomaga na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako sestaviti na\u010drt kakovostni na\u010drt za doma\u010do vadbo?<\/strong><\/a><\/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\/05\/iStock-1224033680-1124x750.jpg\" alt=\"Kako na\u010drtovati va\u0161 trening?\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Kako na\u010drtovati va\u0161 trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0160e posebej po intenzivnej\u0161em treningu dodajte ohlajanje<\/h3>\n\n\n\n<p>Po glavnemu treningu imate verjetno \u0161e vi\u0161ji sr\u010dni utrip, ste brez sape, va\u0161e mi\u0161ice verjetno kli\u010dejo po sprostitvi. <strong>Cilj faze ohlajanja je vrniti sr\u010dni utrip na normalne vrednosti, se na splo\u0161no umiriti in sprostiti mi\u0161ice, ki so \u0161e vedno napete<\/strong>. Ta del je \u0161e posebej pomemben, \u010de ste se lotili visokointenzivne vadbe, kot je cross-fit WOD, HIIT ali zahteven trening nog.<\/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\">5. Na koncu vadbe se rahlo raztegnite<\/h3>\n\n\n\n<p>Tudi \u010de se veselite tu\u0161iranja in obroka po treningu, porabite nekaj minut ve\u010d za stati\u010dno raztezanje. <strong>Pomagalo vam bo izbolj\u0161ati pro\u017enost in dr\u017eo<\/strong>. Regeneracijo lahko tudi pospe\u0161ite z uporabo tehnik, ki vklju\u010dujejo uporabo <a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\"masa\u017enega valja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enega valja<\/a> in <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017ene pi\u0161tole. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ene pi\u0161tole.<\/a> <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<p>\u010ce se spra\u0161ujete, kako lahko spodbudite regeneracijo mi\u0161ic, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/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\/05\/DSC01944-1124x751.jpg\" alt=\"Raztezanje po treningu\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Raztezanje po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-2048x1368.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=\"Kako_trenirati_trebusne_misice\"><\/span>Kako trenirati trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za krepitev trebu\u0161nih mi\u0161ic je pomembno upo\u0161tevati na\u010dela treninga za mo\u010d, tako kot pri drugih mi\u0161icah. Upo\u0161tevajte tudi, da verjetno <strong>&#8220;radiator\u010dkov&#8221; ne boste dobili samo s treningom za mo\u010d<\/strong>. V prvi vrsti morate zni\u017eati odstotek ma\u0161\u010dobe &#8211; torej shuj\u0161ati. To dose\u017eete s primanjkljajem kalorij. Preprosto pokurite ve\u010d energije, kot jo sprejmete. To najla\u017eje dose\u017eete tako, da zmanj\u0161ate vnos energije s prehrano in pove\u010date porabo energije s treningi za mo\u010d, kardio ali drugimi priljubljenimi aktivnostmi. Ne pozabite si zagotoviti dovolj \u010dasa za regeneracijo in spanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O primanjkljaju kalorij in drugih pomembnih pravilih za huj\u0161anje preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preproste osnove huj\u0161anja: presene\u010deni boste nad tem, kaj je resni\u010dno pomembno<\/a><\/strong><\/p>\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=\"Zakaj_bi_trenirali_trebusne_misice\"><\/span>Zakaj bi trenirali trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u010dnih, dobro napetih trebu\u0161nih mi\u0161ic ni le v veselje gledati, ampak imajo tudi pomembno funkcijo v telesu. So <strong>del globokega stabilizacijskega sistema trupa in hrbtenice, torej imajo pomembno vlogo pri pravilni dr\u017ei v \u0161portu in tudi v vsakdanjem \u017eivljenju<\/strong>. Vaje, osredoto\u010dene na trebu\u0161ne mi\u0161ice, vam bodo pomagale, da imate trden in dobro definiran trup, vendar obstajajo tudi drugi gibi, za katere morda sploh ne veste. Sem spadajo kompleksne vaje, kot so mrtvi dvigi, po\u010depi ali vaje za trapez. <span style=\"color: #ff6600\">[4]<\/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\/05\/File_011-1124x749.jpeg\" alt=\"Zakaj trenirati trebu\u0161ne mi\u0161ice?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"Zakaj trenirati trebu\u0161ne mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\">Kak\u0161ne so prednosti trdnih trebu\u0161nih mi\u0161ic?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zahvaljujo\u010d trdnemu jedru telesa vas ne bo bolel hrbet<\/strong><\/li><li><strong>izbolj\u0161ali boste dr\u017eo<\/strong><\/li><li><strong>imeli boste o\u017eji pas<\/strong><\/li><li><strong>podprli boste funkcionalno mo\u010d<\/strong> &#8211; to vam bo pomagalo tako pri treningu kot pri vsakdanjih gibih<\/li><li><strong>\u010de te\u010dete, vam bo trdna sredina telesa pomagala izbolj\u0161ati tehniko teka<\/strong><\/li><li><strong>imeli boste bolj\u0161e ravnote\u017eje<\/strong> &#8211; morda boste ravno zaradi tega obdr\u017eali ravnote\u017eje, kadar stojite v avtobusu in \u0161ofer nenadno za\u010dne zavirati<span style=\"color: #ff6600\">&nbsp;[5-7]<\/span><\/li><\/ul>\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=\"Kako_trenirati_trebusne_misice_Pomagal_vam_bo_hiter_6-minutni_trening_za_krepitev_trebusnih_misic\"><\/span>Kako trenirati trebu\u0161ne mi\u0161ice? Pomagal vam bo hiter 6-minutni trening za krepitev trebu\u0161nih mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta 6-minutni trening lahko vklju\u010dite posamezno ali v kombinaciji z drugimi treningi. Pred za\u010detkom se rahlo ogrejte in premaknite celo telo. Po zaklju\u010dku se rahlo raztegnite &#8211; preizkusite polo\u017eaj <a href=\"https:\/\/thumbs.gfycat.com\/DarkDentalJackal-max-1mb.gif\" target=\"_blank\" aria-label=\"Cobra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cobra<\/a> joge. Kolena lahko tudi upognete, medtem ko le\u017eite na hrbtu, in jih povle\u010dete do prsi. Nato jih postavite na stran, medtem ko prsi in glavo obra\u010date v drugo smer, zahvaljujo\u010d temu boste lepo raztegnili po\u0161evne trebu\u0161ne mi\u0161ice.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg\" alt=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" class=\"wp-image-255958\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">Kaj morate vedeti pred vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>za to ne potrebujete nobene opreme, <\/strong>samo <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-green-gymbeam.html\" target=\"_blank\" aria-label=\"podlogo za vadbo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a><\/li><li><strong>Trening sestoji iz 7 vaj<\/strong><\/li><li><strong>trenirali boste tako kompleksne spodnje kot po\u0161evne trebu\u0161ne mi\u0161ice<\/strong><\/li><li><strong>trenirajte 45 sekund<\/strong><\/li><li><strong>nato pa naredite 20-sekundni premor<\/strong><\/li><\/ul>\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\">Vaje za trebu\u0161ne mi\u0161ice: Na kaj je treba biti pozoren med treningom?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Trebu\u0161njaki<\/strong><\/h4>\n\n\n\n<p>Prepri\u010dajte se, da je spodnji del hrbta (ledveni del) ves \u010das trdno na podlagi. Zategnite trebu\u0161ne mi\u0161ice. Vdihnite spodaj in izdihnite zgoraj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>2. Diagonalni trebu\u0161njaki<\/strong><\/h4>\n\n\n\n<p>Za \u010das treninga naj bodo ramena oprta na podlago. Izdihnite v zgornjem polo\u017eaju in komolec se lahko zlahka dotakne nasprotnega kolena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>3. Trebu\u0161njaki z izravnanimi nogami<\/strong><\/h4>\n\n\n\n<p>\u0160e enkrat poskrbite, da bo spodnji del hrbta pritisnjen na podlogo, ne pozabite dihati v zgornjem polo\u017eaju in ne\u017eno upogniti noge.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Obratni trebu\u0161njaki z dvigom nog<\/strong><\/h4>\n\n\n\n<p>Ta vaja je sestavljena iz dveh polo\u017eajev. V prvem poskrbite, da bo spodnji del hrbta oprt na podlogo. Ko noge iztegnete v spodnjem polo\u017eaju, pomislite, da bolj ko se pribli\u017eate tlom, zahtevnej\u0161a bo vaja. Izdihnite, ko dvigate noge navzgor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>5. Plank s pokr\u010denjem kolen<\/strong><\/h4>\n\n\n\n<p>Pri tej vaji je pomembno, da imamo ves \u010das telo v trdnem centralnem polo\u017eaju. Pazite, da se ramena ne upognejo. Izdihnite, ko vle\u010dete nogo proti telesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>6. Trebu\u0161njaki z dotikanjem ramen<\/strong><\/h4>\n\n\n\n<p>V tem polo\u017eaju bodite pozorni na trdno centriranje telesa in naj bodo kolena tik nad tlemi. Izdihnite, ko se dotaknete ramen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>7. Stranski plank z menjavanjem strani<\/strong><\/h4>\n\n\n\n<p>Tudi pri tej vaji ni dobro dopu\u0161\u010dati napetosti v predelu trebu\u0161nih mi\u0161ic in medenice. Izmenjavajte strani in izdihnite, ko dvignete roko navzgor.<\/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\">6-minutni trening za krepitev trebu\u0161nih mi\u0161ic doma<\/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=\"Home Workout I 6-minutna u\u010dinkovita vadba za trebu\u0161ne mi\u0161ice I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yFFa9lXi-dg?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<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_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak pravi trening bi moral imeti neko strukturo. <strong>Za prepre\u010devanje po\u0161kodb, odli\u010dne rezultate in splo\u0161en ob\u010dutek dobro opravljenega dela je najbolj\u0161i na\u010din to, da se pred glavnim treningom rahlo ogrejete in nato vklju\u010dite ohlajanje in raztezanje<\/strong>. Ne pozabite tega, tudi \u010de boste izvajali le na\u0161 6-minutni trening za trebu\u0161ne mi\u0161ice. Redna vadba trebu\u0161nih mi\u0161ic vam bo pomagala <strong>izbolj\u0161ati dr\u017eo, funkcionalno mo\u010d in ravnote\u017eje.<\/strong> Torej, kaj \u0161e \u010dakate?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste \u017ee poskusili trenirati v skladu z na\u0161im na\u010drtom treninga? Katere so va\u0161e najljub\u0161e vaje in \u010desa jraje ne bi videli v svojem urniku? Delite svoja mnenja pod komentarji. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji.<\/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","protected":false},"excerpt":{"rendered":"<p>Izklesane trebu\u0161ne mi\u0161ice so simbol odli\u010dne kondicije in pomagajo tudi pri izbolj\u0161anju telesne dr\u017ee. Na\u0161a u\u010dinkovita vadba za trebu\u0161ne mi\u0161ice traja zelo malo \u010dasa, za vadbo pa potrebujete samo podlogo za vadbo.<\/p>\n","protected":false},"author":129,"featured_media":255895,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6315,7485,6459,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260923","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","9":"tag-trening-sl","10":"tag-vadba-sl","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>U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Imate 6 minut \u010dasa? 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