{"id":261005,"date":"2021-05-31T18:35:00","date_gmt":"2021-05-31T16:35:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261005"},"modified":"2021-08-01T18:28:45","modified_gmt":"2021-08-01T16:28:45","slug":"hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/","title":{"rendered":"Huj\u0161anje, pove\u010danje telesne pripravljenosti in 8 drugih razlogov za za\u010detek preskakovanja kolebnice"},"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\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/#Boksarji_in_crossfit_sportniki_preskakovanje_kolebnice_uporabljajo_za_povecanje_kondicije_Tukaj_je_10_razlogov_zakaj_bi_jo_morali_prijeti_v_roke_in_kako_se_tega_sploh_lotiti\" title=\"Boksarji in crossfit \u0161portniki preskakovanje kolebnice uporabljajo za pove\u010danje kondicije. Tukaj je 10 razlogov, zakaj bi jo morali prijeti v roke in kako se tega sploh lotiti.\">Boksarji in crossfit \u0161portniki preskakovanje kolebnice uporabljajo za pove\u010danje kondicije. Tukaj je 10 razlogov, zakaj bi jo morali prijeti v roke in kako se tega sploh lotiti.<\/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\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/#Kako_zaceti_svoj_trening_s_kolebnico\" title=\"Kako za\u010deti svoj trening s kolebnico?\">Kako za\u010deti svoj trening s kolebnico?<\/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\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili\">Kaj smo se nau\u010dili<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><span lang=\"SL\">Kolebnica je vadbeno orodje<\/span><\/strong><span lang=\"SL\">, s katerim se je v \u017eivljenju sre\u010dal \u017ee skoraj vsak, vsaj pri pouku \u0161portne vzgoje v \u0161oli. Morda ste se od takrat temu izogibali, saj vas je morda spomnila na takrat neprijetnega u\u010ditelja \u0161portne vzgoje. <strong>Po branju dana\u0161njega \u010dlanka pa ji boste verjetno dali drugo prilo\u017enost<\/strong>. To si resni\u010dno zaslu\u017ei. In morda se boste celo \u017eeleli zahvaliti u\u010ditelju \u0161portne vzgoje, ker vam je dal trdne temelje, ki vam bodo nekoliko olaj\u0161ali vrnitev k preskakovanju kolebnice.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Trend preskakovanja kolebnice se je v zadnjih letih mo\u010dno pove\u010dal med \u0161portniki.<\/span><\/strong><span lang=\"SL\"> To je predvsem posledica popularizacije crossfita, v katerem ima kolebnica svoje \u010dastno mesto. Tudi <strong>boksarji<\/strong>, splo\u0161no znani po svoji neverjetni fizi\u010dni kondiciji, <strong>imajo svoje kolebnice neizmerno radi<\/strong> in jih redno uporabljajo <strong>kot del vadbenega na\u010drta<\/strong>. Ta intenzivna aktivnost ima \u0161tevilne prednosti ne samo za vrhunske \u0161portnike, ampak tudi za vse, ki \u017eelijo priti v formo, delati na njihovi dinamiki in eksplozivnosti ali preprosto shuj\u0161ati in narediti nekaj za svoje zdravje.<\/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\">Poleg tega, da se bomo pogovarjali o <strong>najve\u010djih prednostih preskakovanja <a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\"kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnice<\/a><\/strong>, vam bo ta \u010dlanek pomagal tudi pri odlo\u010ditvi, <strong>katero kolebnico izbrati<\/strong> in kako jo <strong>pravilno prilagoditi<\/strong> va\u0161im potrebam. Nau\u010dili se boste vsega <strong>bistvenega o vajah s<\/strong> <strong>kolebnico<\/strong> in na koncu vam bomo pokazali <strong>modelni trening<\/strong>, ki vklju\u010duje kolebnico.<\/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-530756422-1124x749.jpg\" alt=\"10 razlogov za preskakovanje kolebnice\" class=\"wp-image-249398\" width=\"843\" height=\"562\" title=\"10 razlogov za preskakovanje kolebnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422.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=\"Boksarji_in_crossfit_sportniki_preskakovanje_kolebnice_uporabljajo_za_povecanje_kondicije_Tukaj_je_10_razlogov_zakaj_bi_jo_morali_prijeti_v_roke_in_kako_se_tega_sploh_lotiti\"><\/span>Boksarji in crossfit \u0161portniki preskakovanje kolebnice uporabljajo za pove\u010danje kondicije. Tukaj je 10 razlogov, zakaj bi jo morali prijeti v roke in kako se tega sploh lotiti.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">\u0160port na splo\u0161no prina\u0161a veliko koristi na\u0161emu \u017eivljenju<\/span><\/strong><span lang=\"SL\">, zato bi moral postati obvezni del le-tega. Obstajajo dnevi, ko imate dovolj \u010dasa in energije, da u\u017eivate v spro\u0161\u010dujo\u010di dvourni vo\u017enji s kolesom. Potem pa pridejo tudi dnevi, ko morate oddati velik projekt v slu\u017ebi ali ko se morate u\u010diti za pomemben izpit, in vse, kar imate, je nekaj dragocenih minut. Te pa \u017eelite izkoristiti na kar se da u\u010dinkovit na\u010din. Ko i\u0161\u010dete trening, ki vam vzame le <strong>minimalno \u010dasa, hkrati pa zagotavlja najve\u010dje \u0161tevilo pokurjenih kalorij in spro\u0161\u010denih endorfinov<\/strong>, bo kolebnica prava vrsta vadbe za vas. Kak\u0161ne koristi lahko prinese v va\u0161e \u017eivljenje?<\/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\">1. Porabili boste veliko kalorij<\/h3>\n\n\n\n<p><span lang=\"SL\">Preskakovanje <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\">kolebnice<\/a> je nedvomno <strong>aktivnost visoke intenzivnosti<\/strong>. Vsaka minuta, ki jo pre\u017eivite v zraku, stane veliko truda, kar se odra\u017ea v koli\u010dini <strong>pokurjenih kalorij<\/strong>. S preskakovanjem kolebnice lahko 60 kg \u017eenska pokuri neverjetnih 693 kcal na uro. To o\u010ditno ne pomeni, da bi za doseganje rezultatov morala preskakovati kolebnico 60 minut na dan. \u010ce ska\u010de <strong>5-krat na teden le 30 minut (347 kcal)<\/strong>, lahko <strong>na teden izgubi do 190 gramov ma\u0161\u010dobe<\/strong>. To je 760 g na mesec in <strong>ve\u010d kot 9 kg na leto<\/strong>. To je nekaj zanimivih \u0161tevilk za samo 30 minut na dan, se strinjate? \u010ce \u017eelite izvedeti ve\u010d o tem, koliko ma\u0161\u010dobe lahko izgubite z razli\u010dnimi drugimi aktivnostmi, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?<\/strong><\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Tabela: Koliko energije pokuri 60 kg \u017eenska v 30 minutah izvajanja teh aktivnosti visoke intenzivnosti?&nbsp; <\/span><\/strong><span class=\"tadv-color\"><span lang=\"SL\" style=\"color: #ff6600\">[1\u20132]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-left is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">Aktivnost<\/span><\/th><th class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">Kalorije, pokurjene v 30 minutah<\/span><\/th><th class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">*Enakovredna koli\u010dina hrane<\/span><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolebnica<\/td><td class=\"has-text-align-center\" data-align=\"center\">347<\/td><td class=\"has-text-align-center\" data-align=\"center\"><span lang=\"SL\">40 g ovsene ka\u0161e z 20 g beljakovin, 15 g <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a> in 100 g jagod<\/span><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje z visoko intenzivnostjo<\/td><td class=\"has-text-align-center\" data-align=\"center\">309<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovsene ka\u0161e z 20 g beljakovin, 9 g ara\u0161idovega masla in 100 g jagod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vadba na vesla\u0161ki napravi visoke intenzivnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">268<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g ovsene ka\u0161e s 15 g beljakovin, 5 g ara\u0161idovega masla in 100 g jagod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening mo\u010di z ute\u017emi visoke intenzivnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g ovsene ka\u0161e s 15 g beljakovin in 50 g jagod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption>*Ekvivalent v hrani je le zato, da si la\u017eje predstavljate, kako se porablja energija. Vadba ne sme biti &#8220;kazen&#8221; za u\u017eivanje hrane ali dejavnost, ki jo boste izvajali zgolj za porabo kalorij.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hitro boste shuj\u0161ali<\/h3>\n\n\n\n<p><span lang=\"SL\">Iz prej\u0161nje to\u010dke je razvidno, da lahko zgolj s preskakovanjem kolebnice pokurite spodobno koli\u010dino kalorij. To pa gre z roko v roki s huj\u0161anjem. <strong>Da bi shuj\u0161ali, morate ustvariti kalori\u010dni primanjkljaj<\/strong>, ki ga dose\u017eete tako, da porabite ve\u010d energije, kot jo vnesete.. Kolebnica lahko k temu naporu znatno prispeva, saj z njo pokurite ve\u010d energije kot z ve\u010dino drugih \u0161portnih aktivnosti, kar posledi\u010dno predstavlja veliko prednost. To dokazuje tudi \u0161tudija, ki je primerjala u\u010dinke preskakovanja kolebnic in vo\u017enje na sobnem kolesu enak \u010das 3-krat na teden. <strong>Skupina, ki je preskakovala kolebnico je imela bolj\u0161e rezultate pri vrednostih VO<sub>2&nbsp;<\/sub> max<\/strong> in pokazala je <strong>ve\u010dje zmanj\u0161anje telesne te\u017ee<\/strong>, izra\u017eeno z ni\u017ejim ITM v primerjavi s kolesarsko skupino. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[3\u20135]<\/span><\/span><\/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\">Dobra kombinacija kardio treninga, treninga mo\u010di in prilagojene prehrane je tista, ki omogo\u010da <strong>u\u010dinkovito huj\u0161anje<\/strong>. Huj\u0161anje pa izbolj\u0161ujeta tudi zadosten spanec in regeneracija. \u010ce vas zanima huj\u0161anje, vam bodo informacije iz tega \u010dlanka zagotovo koristile: <span style=\"color: #ff6600\"><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\"><strong>Preproste osnove huj\u0161anja: presene\u010deni boste nad tem, kar je zares pomembno<\/strong><\/a><\/span><\/span><\/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. Okrepili boste trup in noge. <\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Prisko\u010diti si napete trebu\u0161ne mi\u0161ice<\/span><\/strong><span lang=\"SL\">, ne da bi vsak dan delali dolgo\u010dasne trebu\u0161njake? To niso zgolj sanje. Vadba s kolebnico aktivira va\u0161 <strong>globok stabilizacijski sistem, bolj znan kot va\u0161 trup<\/strong>, ki pa je pomemben pri vsaki telesni aktivnosti &#8211; ne glede na to, ali v telovadnici izvajate po\u010depe ali nosite te\u017eke nakupovalne torbe.<\/span><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg\" alt=\"Preskakovanje kolebnice in trening mo\u010di\" class=\"wp-image-249426\" title=\"Preskakovanje kolebnice in trening mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span lang=\"SL\">\u010ce ste pred kratkim obrisali prah s stare kolebnice in jo vklju\u010dili v svojo vadbeno rutino, je mo\u017eno, da ste se zbudili s povsem novimi bole\u010dinami v mi\u0161icah. Tako je, \u010dutite svoja <strong>me\u010da<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Me\u010da imajo veliko ve\u010dji pomen, kot jim ga obi\u010dajno pripisujemo<\/span><\/strong><span lang=\"SL\">. Te pogosto spregledane mi\u0161ice so klju\u010dne za vsak na\u0161 korak. Kolebnica se osredoto\u010da in krepi te premalo cenjene junake dvono\u017enega premikanja.<\/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\">To pa \u0161e ni vse. Bole\u010dine boste ob\u010dutili tudi v podlakteh in zapestjih. Preskakovanje kolebnice vklju\u010duje mi\u0161ice celega telesa in jim pomaga, da se razvijejo, postanejo ve\u010dje in mo\u010dnej\u0161e. <span class=\"tadv-color\"><span style=\"color: #ff6600\">&nbsp;[6\u20137]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\">4. Izbolj\u0161ali boste svojo koordinacijo, eksplozivnost in dinami\u010dnost<\/h3>\n\n\n\n<p><span lang=\"SL\">Boksarji, ljubitelji crossfita in drugi \u0161portniki uporabljajo kolebnico ne le za <strong>izbolj\u0161anje splo\u0161ne telesne kondicije<\/strong>, temve\u010d tudi za razvijanje razli\u010dnih ve\u0161\u010din, ki u\u010dinkovito sovpadajo z okvirjem njihovih \u0161portnih disciplin.<\/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\">Vadba s kolebnico izbolj\u0161a <strong>splo\u0161no gib\u010dnost, vzdr\u017eljivost, hitrost in predvsem koordinacijo gibanja<\/strong>. Med preskakovanjem kolebnice se morate resni\u010dno osredoto\u010diti in sinhronizirati gibe zgornjega in spodnjega dela telesa.<\/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\">Predvsem takrat, ko za\u010dnete izvajati dolo\u010dene napredne &#8220;trike&#8221;, na primer <i>double under<\/i> ali preskakovanje na eni nogi. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[8\u20139]<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Izbolj\u0161ala bo zdravje srca in plju\u010d ter splo\u0161no telesno kondicijo.<\/h3>\n\n\n\n<p><span lang=\"SL\">Splo\u0161no znano je, da \u0161port ugodno vpliva na zdravje srca in plju\u010d. Preskakovanje kolebnice ni nobena izjema. Na primer, \u0161tudija najstnic s prekomerno telesno te\u017eo in tveganjem za razvoj bolezni srca in o\u017eilja je dala zanimive rezultate. Po 12 tednih treninga s kolebnico so udele\u017eenke pokazale spremembe v smislu zmanj\u0161anja koli\u010dine telesne ma\u0161\u010dobe, obsega pasu, krvnega tlaka, glukoze v krvi, pa tudi ravni inzulina. Poleg pravilnega delovanja srca so te pozitivne spremembe najverjetneje vplivale tudi na splo\u0161no zdravje preu\u010devane vzro\u010dne skupine najstnic. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[10]<\/span><\/span><\/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\">Druga \u0161tudija je prou\u010devala u\u010dinek, ki bi ga imelo <strong>7-tedensko preskakovanje kolebnice na hitrost, vzdr\u017eljivost in gib\u010dnost<\/strong> pri mladostnikih. Udele\u017eenci so s kolebnico vadili 3-krat na teden po 15-50 minut, rezultati pa so pokazali pomembne <strong>pozitivne spremembe v njihovi vzdr\u017eljivosti, okretnosti<\/strong> in tudi rahlo izbolj\u0161anje <strong>hitrosti.<\/strong> <span class=\"tadv-color\"><span style=\"color: #ff6600\">[11]<\/span><\/span><\/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\">Seveda lahko vsak, ne samo \u0161tudentje, izbolj\u0161a svojo fizi\u010dno kondicijo s pomo\u010djo kolebnice. Nadaljnje znanstveno delo je bilo namenjeno odraslim mo\u0161kim, ki so s kolebnico vadili dvakrat na teden po <strong>5-10 minut v obdobju petih tednov<\/strong>, pri \u010demer se je intenzivnost njihovega preskakovanja iz tedna v teden pove\u010devala. Posledi\u010dno so bile <strong>opa\u017eene bolj\u0161e vrednosti VO<sub>2<\/sub> max<\/strong>, kar je prakti\u010dni pokazatelj pove\u010danja telesne kondicije. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/span><\/span><\/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=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg\" alt=\"Preskakovanje kolebnice vam lahko pomaga utrditi kosti\" class=\"wp-image-249464\" title=\"Preskakovanje kolebnice vam lahko pomaga utrditi kosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709.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\">6. Izbolj\u0161ala bo naravno trdnost kosti<\/h3>\n\n\n\n<p><span lang=\"SL\">Z vsakim skokom na koncu pristanete na trdi podlagi, zaradi \u010desar se va\u0161e <strong>kosti prilagodijo in okrepijo, da absorbirajo dovolj \u0161oka, ne da bi se po\u0161kodovali<\/strong>. Ta mehanizem je najverjetnej\u0161i vzrok za u\u010dinek, ki ga opazimo pri \u0161portnikih, ki pogosto preskakujejo kolebnico &#8211; <strong>izbolj\u0161a se naravna mineralna gostota njihovih kosti, le-te pa so hkrati tudi bolj trdne<\/strong>.<\/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\">Vi\u0161ja je mineralna gostota kosti, manj\u0161e je tveganje, da bi jih zlomili ali da bi trpeli za osteoporozo. \u010ce \u017eelite svojim kostem med preskakovanjem zagotoviti nekaj dodatne absorpcije, poskusite uporabiti podlago, katere dodatna prednost je ta, da se bodo va\u0161i sosedje manj prito\u017eevali.&nbsp; <span class=\"tadv-color\"><span style=\"color: #ff6600\">[13\u201315]<\/span><\/span><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Kolebnica je poceni in enostavna za shranjevanje<\/h3>\n\n\n\n<p><span lang=\"SL\">\u010ce stare kolebnice iz otro\u0161tva ne najdete ali bi preprosto raje imeli novo, ker ste od takrat zrasli za centimeter ali dva, vam ni treba skrbeti za svojo denarnico. Vedno lahko za\u010dnete z bolj osnovnim modelom, ki je <strong>eno najcenej\u0161ih orodij v telovadnici.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kolebnico lahko tudi enostavno pospravite<\/span><\/strong><span lang=\"SL\">, in \u010de zanjo najdete obe\u0161alnik, se nikoli ne bo zapletla in ves \u010das bo pripravljena na akcijo. To je odli\u010dna prednost, zlasti na <strong>potovanjih<\/strong>. Ni\u010d ni la\u017ejega, kot \u010de jo vr\u017eete v torbo in u\u017eivate v kakovostni vadbi, kamor koli se odpravite, z minimalnim odrekanjem prostega \u010dasa.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[16]<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Kolebnica je odli\u010dna za spro\u0161\u010danje endorfinov, ki vodijo do bolj\u0161ega razpolo\u017eenja<\/h3>\n\n\n\n<p><span lang=\"SL\">Preskakovanje kolebnice <strong>lahko spremeni va\u0161e razpolo\u017eenje do neprepoznavnosti,<\/strong> tako kot mnoge druge intenzivne \u0161portne aktivnosti. Ob\u010dutek zadovoljstva po intenzivnem treningu, ko se preprosto ule\u017eete na tla in lovite sapo, je preprosto neprecenljiv. In ne samo, da ste premagalo prvotno zadr\u017eanost in \u017eeljo po gledanju Netflixovih serij. Bolj kot karkoli je pomembno, da zahvaljujo\u010d <strong>endorfinom, ki se spro\u0161\u010dajo med tako intenzivnimi fizi\u010dnimi aktivnostmi in povzro\u010dajo ob\u010dutek evforije, zmanj\u0161uje tudi zaznavanje bole\u010dine in pomaga v boju proti stresu.<\/strong> Zato ste po vadbo vedno bolj\u0161e volje in svet takoj vidite v \u017eivahnej\u0161ih barvah. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[17\u201318]<\/span><\/span><\/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\">9. To je nov in zabaven na\u010din za kardio trening ali HIIT<\/h3>\n\n\n\n<p><span lang=\"SL\">Ste se naveli\u010dali teka ali neskon\u010dnega vrtenja pedal na sobnem kolesu?&nbsp; Morda ste pravkar odkrili <strong>novo aktivnost, ki bo za vas veliko bolj zabavna<\/strong>. Tudi \u010de se na prvi pogled ne zdi tako, je preskakovanje kolebnice lahko zelo zabavno. Najprej se nau\u010dite preprostih skokov, nato v vadbo vnesete preskakovanje kolebnice z eno nogo, z napredovanjem pa se lahko nau\u010dite tudi drugih trikov, na primer <i>double under<\/i> ali <i>egg<\/i>. Postopoma boste uspeli narediti ve\u010d ponovitev z ve\u010djo intenzivnostjo in dalj\u0161imi sejami. <strong>Zadovoljstvo in veselje<\/strong>, ki ga lahko dose\u017eete z napredovanjem v svojih spretnostih, je primerljivo z mnogimi drugimi \u0161porti.<\/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\">Preskakovanje kolebnice se dobro kombinira tudi z drugimi \u0161porti, ki jih imate radi. Naslednji\u010d, ko greste te\u010di v park, za po\u017eivitev naredite 50 preskokov po vsakem krogu. Odnesite jo s sabo na igri\u0161\u010de ali se udele\u017eite kro\u017enega treninga v lokalni telovadnici. <strong>Va\u0161 trening bo bolj raznolik in va\u0161o fizi\u010dno kondicijo bo dvignil na vi\u0161jo raven.<\/strong><\/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-478801296-1124x749.jpg\" alt=\"Kolebnica vam lahko pomaga pri izbolj\u0161anju razpolo\u017eenja\" class=\"wp-image-249490\" width=\"843\" height=\"562\" title=\"Kolebnica vam lahko pomaga pri izbolj\u0161anju razpolo\u017eenja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Za\u010dnete lahko kadar koli<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Vsakdo, ne glede na starost, sploh ali telesno kondicijo, lahko za\u010dne s preskakovanjem kolebnice.<\/span><\/strong><span lang=\"SL\"> Za za\u010detek preprosto pre\u017eivite nekaj minut na dan z njo. Va\u0161e telo in mo\u017egani se bodo navadili na to gibanje in se postopoma nau\u010dili usklajevati ob prvem nenavadnem gibu. <strong>Redno in po\u010dasi podalj\u0161ujte \u010das<\/strong>, da se izognete nepotrebnim po\u0161kodbam zaradi pretirane osredoto\u010dene preobremenitve.<\/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\">Vendar <strong>ne pozabite, da preskakovanje kolebnice vklju\u010duje ponavljajo\u010de se trde pristanke<\/strong> in \u010de imate kakr\u0161ne koli <strong>mi\u0161i\u010dno-skeletne te\u017eave<\/strong>, kot so kroni\u010dne bole\u010dine v kolenih, kolkih ali gle\u017enjih, boste morda morali razmisliti, <strong>ali je ta aktivnost sploh prava za vas<\/strong>. \u010ce imate te\u017eave z \u017eiv\u010dnim sistemom ali diabetes, je vedno dobro, da se o izbiri primernega \u0161porta posvetujete s svojim splo\u0161nim zdravnikom. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[19]<\/span><\/span><\/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-637560158-1124x749.jpg\" alt=\"Vsakdo lahko za\u010dne preskakovati kolebnico\" class=\"wp-image-249652\" width=\"843\" height=\"562\" title=\"Vsakdo lahko za\u010dne preskakovati kolebnico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158.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=\"Kako_zaceti_svoj_trening_s_kolebnico\"><\/span>Kako za\u010deti svoj trening s kolebnico?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Za\u010dnite tako, da <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izberete pravo kolebnico.<\/a> Nau\u010dite se, kako jo pravilno nastaviti, nau\u010dite se osnovnih gibov pri preskakovanju kolebnice in pripravljeni boste, da jo vklju\u010dite v svojo vadbeno rutino z uporabo vzor\u010dnega primera, ki ga najdete v nadaljevanju \u010dlanka.<\/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\">Obstaja ve\u010d vrst kolebnic. Katero izbrati?<\/h3>\n\n\n\n<p>Zaradi vse ve\u010dje priljubljenosti je trg s kolebnicami nedavno eksplodiral. Tu je kratek pregled kolebnic, na katere lahko naletite:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-blue-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Osnovna<\/strong>&nbsp;<\/a>&#8211; idealna za za\u010detnike. <strong>Za za\u010detek kariere s preskakovanjem kolebnice potrebujete le preprosto plasti\u010dno kolebnico<\/strong>. \u010ce pa i\u0161\u010dete nekaj z <strong>ve\u010djo hitrostjo vrtenja vrvi<\/strong>, da se nau\u010dite razli\u010dnih tehnik, kot so <i>double under<\/i>, razmislite o kolebnici s plasti\u010dnimi ali <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kovinskimi<\/a> ro\u010daji in jekleno, s PVC-jem prevle\u010deno vrvjo, ki omogo\u010da nastavitev dol\u017eine.<\/span><\/li><li><strong><span lang=\"SL\">Obte\u017eene kolebnice<\/span><\/strong><span lang=\"SL\"> &#8211; odli\u010dna izbira za napredne &#8220;preskakovalce&#8221;, ki \u017eelijo <strong>svojemu treningu dodati nekaj dodatne intenzivnosti<\/strong>. Obte\u017eene kolebnice pa so primerne tudi za za\u010detnike, saj je njihova hitrost vrtenja precej po\u010dasnej\u0161a in tako zagotavlja ve\u010d \u010dasa za pridobivanje potrebnih ve\u0161\u010din koordinacije.<\/span><\/li><li><span lang=\"SL\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\"Pametne kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pametne<\/strong> <\/a><\/span><strong><a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\"Pametne kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: blue\"><span style=\"color: #ff6600\">kolebnice<\/span><\/span><\/a><\/strong> &#8211; prednost te vrste je, da so ustvarjene za \u0161tetje preskokov in merjenje \u010dasa treninga. Ta preprosta izbolj\u0161ava lahko va\u0161i vadbi <strong>doda nekaj zabave in motivacije<\/strong>, saj razbremeni va\u0161e \u0161tetje preskokov in vas prisili, da resni\u010dno dose\u017eete cilje, ki ste si jih zastavili.<\/span><\/li><li><strong><span lang=\"SL\">Brez\u017ei\u010dne kolebnice<\/span><\/strong><span lang=\"SL\"> &#8211; najnovej\u0161i izum, zaradi katerega z vrtenjem vrvi ne boste po\u0161kodovali in zlomili vsega, kar se znajte na poti obi\u010dajne kolebnice. Z eno od teh vam v dnevni sobi ne bo treba odmikati pohi\u0161tva, da bi lahko vadili s kolebnico. Kot \u017ee ime samo pove, je brez\u017ei\u010dna kolebnica le par ro\u010dajev <strong>brez dejanske vrvi, ki bi jo lahko presko\u010dili. Ti ro\u010daji so povezani z dvema vrtljivima kroglicama<\/strong>, ki simulirata ob\u010dutek nihanja vmesne vrvi. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[20\u201321]<\/span><\/span><\/span><\/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\">Kako pravilno prilagoditi kolebnico?<\/h3>\n\n\n\n<p><span lang=\"SL\">Ko postanete ponosni lastnik kolebnice, se prepri\u010dajte, da je pravilno nastavljena. Predvsem za\u010detniki naj uporabljajo dalj\u0161o vrv, saj bo to podalj\u0161alo \u010das vsakega zamaha in jim tako dalo ve\u010d \u010dasa za usklajevanje gibov. S\u010dasoma po potrebi skraj\u0161ajte dol\u017eino vrvi. \u010ce \u017eelite prilagoditi dol\u017eino vrvi, <strong>stopite na njo z obema nogama, ki naj boste tesno skupaj, primite ro\u010daje, zravnajte se in povlecite vrv ob telesu do vi\u0161ine ramen.<\/strong> Dol\u017eina kolebnice naj sega do vi\u0161ine pazduhe. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[22]<\/span><\/span><\/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-1150503777-1124x654.jpg\" alt=\"Kako za\u010deti s preskakovanjem kolebnice?\" class=\"wp-image-249507\" width=\"843\" height=\"491\" title=\"Kako za\u010deti s preskakovanjem kolebnice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-1124x654.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-400x233.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777.jpg 1343w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prvi preskoki<\/h3>\n\n\n\n<p><span lang=\"SL\">Ko je va\u0161a kolebnica pravilno nastavljena, lahko za\u010dnete trenirati. <strong>Klju\u010dnega pomena je, da se takoj za\u010dnete u\u010diti pravilne tehnike<\/strong>, da za\u0161\u010ditite gle\u017enje in kolena ter <strong>celoten mi\u0161i\u010dno-skeletni sistem<\/strong>. Pojdimo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><span lang=\"SL\">Primite novega vadbenega partnerja za ro\u010daje, ga postavite za seboj, poravnajte in ves \u010das preskakovanja dr\u017eite hrbet vzravnan. <strong>Prvi zamah se izvede z dinami\u010dnim vrtenjem zapestja naprej.<\/strong> Mogo\u010de boste morali sprva vklju\u010diti celotno roko, s\u010dasoma pa boste lahko z rednim treningom kolebnico obvladali preprosto s premikanjem samega zapestja.<\/span><\/li><li><strong><span lang=\"SL\">Ko kolebnica preleti va\u0161o glavo, rahlo upognite kolena in ko se pribli\u017euje nogam, sko\u010dite.<\/span><\/strong><span lang=\"SL\"> Za\u010detniki obi\u010dajno sko\u010dijo previsoko, vendar je le vpra\u0161anje \u010dasa, kdaj boste lebdeli le nekaj milimetrov od tal, tako kot Rocky Balboa.<\/span><\/li><li><span lang=\"SL\">Poskrbite, da boste <strong>s tlemi pri\u0161li v stik samo s sprednjim delom stopal.<\/strong> Tako boste obdr\u017eali obi\u010dajen ritem in dobro hitrost. Poskusite tako, da stopala pristanejo \u010dim bolj mehko, tako da nogam ni treba absorbirati mo\u010dnih sunkov.<\/span><\/li><li><strong><span lang=\"SL\">Ko se nau\u010dite osnov tehnike preskakovanja, se lahko za\u010dnete u\u010diti naprednej\u0161ih &#8220;trikov&#8221;<\/span><\/strong><span lang=\"SL\">, kot so <i>double under<\/i> ali celo <i>triple under<\/i>, izmenjevanje nog ali preskakovanje z eno nogo.<\/span><\/li><li><strong><span lang=\"SL\">Ne pretiravajte \u017ee na samem za\u010detku u\u010dnega procesa. <\/span><\/strong><span lang=\"SL\">&nbsp;Na koncu ne \u017eelite po\u0161kodovanih gle\u017enjem, pet, me\u010d ali bokov. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[23\u201324]<\/span><\/span><\/span><\/li><\/ol>\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\/iStock-494603177-1124x749.jpg\" alt=\"Najpogostej\u0161e napake pri preskakovanju kolebnice\" class=\"wp-image-249549\" width=\"843\" height=\"562\" title=\"Najpogostej\u0161e napake pri preskakovanju kolebnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najpogostej\u0161e napake, na katere morate biti pozorni<\/h3>\n\n\n\n<p>Pri preskakovanju bodite pozorni na naslednje napake. \u010ce se zalotite pri le-teh, jih poskusite \u010dim prej popraviti:<\/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<ul class=\"wp-block-list\" id=\"block-d9c5e6b3-d2a2-4d06-b8fd-c960ede1dda0\"><li><strong><span lang=\"SL\">Preve\u010d premikate roke<\/span><\/strong><span lang=\"SL\"> &#8211; v idealnem primeru \u017eelite delati samo z zapestji.<\/span><\/li><li><strong><span lang=\"SL\">Ska\u010dete previsoko<\/span><\/strong><span lang=\"SL\"> &#8211; stopala naj bodo \u010dim bolj skupaj in poskrbite, da boste pristali naprej. Poskusite ohraniti enakomeren ritem.<\/span><\/li><li><strong><span lang=\"SL\">Napa\u010dna dol\u017eina vrvi<\/span><\/strong><span lang=\"SL\"> &#8211; morda potrebujete dalj\u0161o.<\/span><\/li><li><strong><span lang=\"SL\">Roke so predale\u010d od telesa<\/span><\/strong><span lang=\"SL\"> &#8211; roke imejte blizu bokov.<\/span><\/li><li><strong><span lang=\"SL\">Pomanjkanje ritma<\/span><\/strong><span lang=\"SL\"> &#8211; poskusite \u0161teti preskoke ali posku\u0161ati svojo najljub\u0161o glasbo.<\/span><\/li><li><strong><span lang=\"SL\">Nepravilen oprijem<\/span><\/strong><span lang=\"SL\"> &#8211; ne bojte se tesno prijeti za ro\u010daje.<\/span><\/li><li><strong><span lang=\"SL\">Neprimerna kolebnica<\/span><\/strong><span lang=\"SL\"> &#8211; morda va\u0161a izku\u0161nja s preskakovanjem ne gre tako gladko, kot ste pri\u010dakovali. Od prijatelja si poskusite sposoditi drugo vrsto kolebnice. Morda se vam bo zdela bolj udobna. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[25\u201326]<\/span><\/span><\/span><\/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\">Kako vklju\u010diti kolebnico v svoj trening?<\/h3>\n\n\n\n<p><span lang=\"SL\">Tudi \u010de ste na za\u010detku popotovanja s kolebnico mo\u010dno motivirani, to ni razlog, da bi ves svoj trening nadomestili s kolebnico. Najbolj\u0161e, kar lahko storite, je, <strong>da jo vklju\u010dite kot del va\u0161ega ogrevanja ali del zaporedja v va\u0161em intervalnem treningu.<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong><span lang=\"SL\">Kako je videti vadbeni na\u010drt, ki vklju\u010duje kolebnico?<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Popoln trening s kolebnico<\/span><\/strong><span lang=\"SL\"> &#8211; na\u010drtujte koli\u010dino ponovitev ali \u010das serije. Na primer &#8211; 1 minuta preskakovanja, 30 sekund premora itd. \u010ce \u017eelite vaji dodati dodatno intenzivnost, uporabite <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilni jopi\u010d<\/a> ali obte\u017eeno kolebnico.<\/span><\/li><li><strong><span lang=\"SL\">EMOM<\/span><\/strong><span lang=\"SL\"> &#8211; nastavite \u010das &#8211; recimo, 20 minut. V vsaki minuti boste naredili 50 preskokov, po zaklju\u010dku pa boste preostali del minute po\u010divali do za\u010detka naslednje.<\/span><\/li><li><strong><span lang=\"SL\">V kombinaciji z manj intenzivno vadbo<\/span><\/strong><span lang=\"SL\"> &#8211; preklapljajte med preskakovanjem in na primer treningom mo\u010di.<\/span><\/li><li><strong><span lang=\"SL\">Kot del ogrevanja<\/span><\/strong><span lang=\"SL\"> &#8211; dvominutno preskakovanje kolebnice bo va\u0161e telo spravilo na dobro delovno temperaturo.<\/span><\/li><li><strong><span lang=\"SL\">Intervalni trening, kot sta tabata ali HIIT<\/span><\/strong><span lang=\"SL\"> &#8211; poskusite v svoj intervalni trening dodati preskakovanje kolebnice, npr. s 30-sekundnim preskakovanjem in 30-sekundnim po\u010ditkom.<\/span><\/li><li><strong><span lang=\"SL\">Kro\u017eni trening<\/span><\/strong><span lang=\"SL\"> &#8211; postavite vrsto vaj, vklju\u010dno s preskakovanjem kolebnice, in se premikajte od postaje do postaje (od vaje do vaje). <span class=\"tadv-color\"><span style=\"color: #ff6600\">[27\u201328]<\/span><\/span><\/span><\/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\">Primeri treninga s kolebnico<\/h3>\n\n\n\n<p>Lahko poskusite z intervalnim treningom, pri katerem je preskakovanje kolebnice eno od petih vnaprej dolo\u010denih vaj, ali EMOM, ki se popolnoma osredoto\u010da na preskakovanje kolebnice. Pred treningom se obvezno ogrejte, naredite nekaj dinami\u010dnega raztezanja in po glavnem delu treninga se rahlo raztegnite v stati\u010dnem na\u010dinu.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-749x1124.jpeg\" alt=\"Modelni trening s kolebnico\" class=\"wp-image-249570\" title=\"Modelni trening s kolebnico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\"><ol>\n \t<li><strong>Intervalni trening celotnega telesa<\/strong><\/li>\n<\/ol><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund preskakovanja, 30 sekund odmora<\/li><li>Ciljajte na 3 do 5 serij<\/li><li>Dalj\u0161a prekinitev med serijo &#8211; 60 do 90 sekund.<\/li><\/ul>\n\n\n\n<p><strong><span lang=\"SL\">Vaje:<\/span><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><span lang=\"SL\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje kolebnice<\/a><\/span><\/li><li><span lang=\"SL\">po\u010depi z lastno telesno te\u017eo ali <a href=\"https:\/\/thumbs.gfycat.com\/ShrillRightBaboon-small.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">po\u010dep in skok v vi\u0161ino<\/a><\/span><\/li><li><span lang=\"SL\"><a href=\"https:\/\/i.pinimg.com\/originals\/cf\/b5\/67\/cfb5677a755fe7288b608a4fec6f09a0.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plankanje<\/a><\/span><\/li><li><span lang=\"SL\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Iu8waoj6rmL6c7B8gZUdS1ZIa3I\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/06\/08\/791\/n\/1922729\/c4943793a2ba2dd5_SlowerClimbers.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plezalec<\/a><\/span><\/li><li><span lang=\"SL\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.verywellfit.com\/thmb\/wFOclHli_BjZU_VmNrVQsHFrMR4=\/1500x844\/smart\/filters:no_upscale()\/Verywell-42-3498282-Pushup01-1596-5994a0f8519de20010b3bdd3.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skleci<\/a> ali <a href=\"https:\/\/images.shape.mdpcdn.com\/sites\/shape.com\/files\/styles\/challenge_slide_half_width\/public\/1-modified_sm.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">modificirani, la\u017eji skleci<\/a><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><span lang=\"SL\">2. Intenziven trening EMOM s kolebnico<\/span><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Trajanje treninga: 12 minut<\/li><li>Kro\u017eno izvajajte 4 vaje s kolebnico<\/li><li>30 &#8211; 50 ponovitev v vsaki za\u010deti minuti<\/li><li>odmor kot preostanek minute po zaklju\u010dku ponovitev<\/li><\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Vaje:<\/span><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><span lang=\"SL\"><a href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">osnovno<\/a><a aria-label=\"  (opens in a new tab)\" href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">preskakovanje kolebnice<\/a><\/span><\/li><li><a href=\"https:\/\/www.sheknows.com\/wp-content\/uploads\/2018\/08\/8-One-leg-hops_go7cz2.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje kolebnice z eno nogo<\/a><\/li><li>preskakovanje kolebnice z izmenjevanjem nog<\/li><li><span lang=\"SL\"><a href=\"https:\/\/images.ctfassets.net\/5615tdzw3m8i\/6TVym1WR9FLvVHFOQ2xhMO\/8b730508a11cb0b3729d1433823b18ae\/long-weekend-wide.gif\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">izmenjevanje nog<\/a><\/span><\/li><\/ol>\n<\/div>\n<\/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><span lang=\"SL\">Kolebnica je \u0161iroko dostopno vadbeno orodje, ki ga lahko brez te\u017eav vzamete kamor koli greste. Ponuja \u0161tevilne prednosti za va\u0161e du\u0161evno in fizi\u010dno zdravje. Odli\u010dna je za <strong>izbolj\u0161anje kondicije, huj\u0161anje in celo za izbolj\u0161anje razpolo\u017eenja, zahvaljujo\u010d dejstvu, kako u\u010dinkovito je preskakovanje kolebnice za spro\u0161\u010danje endorfinov<\/strong>. Preskakovanje se lahko prilega skoraj vsakemu vadbenemu na\u010drtu. \u010ce kolebnice niste imeli v rokah \u017ee vse od otro\u0161tva, ji dajte drugo prilo\u017enost in priskakljajte si pot v bolj zdrav na\u010din \u017eivljenja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161no je va\u0161e mnenje o treningih s kolebnico? Je to le otro\u0161ka igra\u010da ali si zaslu\u017ei posebno mesto v vadbenih na\u010drtih vsakega od nas? Delite svoje izku\u0161nje v komentarjih in \u010de vam je bil ta \u010dlanek v\u0161e\u010d, ga delite s prijatelji na dru\u017ebenih omre\u017ejih, da se bodo tudi oni spomnili svojih ur \u0161portne vzgoje v \u0161oli in temu odli\u010dnemu fitnes orodju dali \u0161e eno prilo\u017enost.<\/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>Kolebnica vas bo spravila v formo, vam pomagala pri huj\u0161anju in izbolj\u0161anju razpolo\u017eenja. V tem \u010dlanku boste izvedeli ve\u010d o njenih drugih prednostih in dali vam bomo popoln vodnik o tem, kako za\u010deti.<\/p>\n","protected":false},"author":129,"featured_media":249385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6699,7107,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261005","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-kardio-sl","9":"tag-oprema-za-vadbo","10":"tag-trening-sl","11":"tag-vadba-sl","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>Huj\u0161anje, pove\u010danje telesne pripravljenosti in 8 drugih razlogov za za\u010detek preskakovanja kolebnice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Preskakovanje kolebnice ima prednosti. 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