{"id":270406,"date":"2021-06-30T15:57:00","date_gmt":"2021-06-30T13:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270406"},"modified":"2022-03-21T12:29:31","modified_gmt":"2022-03-21T11:29:31","slug":"pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/","title":{"rendered":"Pridobite trdno in izoblikovano zadnjico brez ute\u017ei. Poskusite vadbo s trakom za krepitev mi\u0161ic."},"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\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/#5_razlogov_zakaj_je_dobro_zaceti_vaditi_s_trakovi_za_krepitev_misic\" title=\"5 razlogov, zakaj je dobro za\u010deti vaditi s trakovi za krepitev mi\u0161ic\">5 razlogov, zakaj je dobro za\u010deti vaditi s trakovi za krepitev mi\u0161ic<\/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\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/#Treniranje_zadnjice_s_trakom_za_krepitev_misic_Kaj_vas_caka\" title=\"Treniranje zadnjice s trakom za krepitev mi\u0161ic. Kaj vas \u010daka?\">Treniranje zadnjice s trakom za krepitev mi\u0161ic. Kaj vas \u010daka?<\/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\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/#Vaje_za_zadnjico_s_trakom_za_krepitev_misic_Na_kaj_posebej_paziti_med_treningom\" title=\"Vaje za zadnjico s trakom za krepitev mi\u0161ic. Na kaj posebej paziti med treningom?\">Vaje za zadnjico s trakom za krepitev mi\u0161ic. Na kaj posebej paziti med treningom?<\/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\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/#Ucinkovit_trening_za_trdno_zadnjico_s_trakom_za_krepitev_misic\" title=\"U\u010dinkovit trening za trdno zadnjico s trakom za krepitev mi\u0161ic\">U\u010dinkovit trening za trdno zadnjico s trakom za krepitev 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\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>So kompaktni, cenovno ugodni in syalni spremljevalec deklet z dobro postavo. Trakovi za krepitev mi\u0161ic razli\u010dnih barv in dol\u017ein so trenutno med najbolj priljubljenimi pripomo\u010dki za vadbo. <strong>Zahvaljujo\u010d slednjim so nekatere dolgo\u010dasne vadbe s telesno te\u017eo postale veliko bolj zabavne in, kar je najpomembneje, u\u010dinkovitej\u0161e.<\/strong> S temi trakovi lahko vadite doma, na igri\u0161cu, na ulici ali kjer koli drugje. Pomagajo vam lahko pri krepitvi mi\u0161ic zadnjice, stegen, pa tudi rok in hrbta, ne da bi morali obiskati fitnes. V tem \u010dlanku boste izvedeli, zakaj bi morali dati prilo\u017enost trakovom za krepitev mi\u0161ic. Sledite na\u0161emu videoposnetku in preizkusite ta zabavni na\u010din vadbe takoj.<\/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\/06\/DSCF0208-2-1124x749.jpg\" alt=\"Vaje za zadnjico s trakovi za krepitev mi\u0161ic\" class=\"wp-image-265438\" width=\"843\" height=\"562\" title=\"Vaje za zadnjico s trakovi za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-2048x1365.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=\"5_razlogov_zakaj_je_dobro_zaceti_vaditi_s_trakovi_za_krepitev_misic\"><\/span>5 razlogov, zakaj je dobro za\u010deti vaditi s trakovi za krepitev mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne samo, da vam bo trak pomagal prebuditi mi\u0161ice in pripraviti celo telo na prihajajo\u010do obremenitev pred vadbo, temve\u010d boste z njim lahko opravili tudi visokokakovosten trening celotnega telesa. Svoje mesto bo na\u0161el tudi v na\u010drtu treninga popolnega za\u010detnika, a vzljubili ga bodo tudi izku\u0161eni \u0161portniki. <strong>Zakaj so <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-beastpink.html\" target=\"_blank\" aria-label=\"elasti\u010dni trakovi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trakovi<\/a> postali hit med ljubitelji fitnesa?<\/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\">1. Trenirate mi\u0161ice brez velike obremenitve<\/h3>\n\n\n\n<p>Si \u017eelite okrogle zadnjice in \u010dvrstih stegen, vendar po\u010depi ali mrtvi dvigi preprosto niso za vas? Ne oklevajte in preizkusite trening s <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\"trakovi za krepitev mi\u0161ic. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trakovi za krepitev mi\u0161ic.<\/a> <strong>Glede na raziskave ima trening s temi trakovi podoben u\u010dinek na mi\u0161i\u010dno maso kot tradicionalni trening z ute\u017emi<\/strong>. Te\u017eki po\u010depi, mrtvi dvigi ali bench pressi niso enaki trakovom za krepitev mi\u0161ic, vendar boste z njimi prav tako izzvali mi\u0161ice. Po njihovi zaslugi boste okrepili svojo mo\u010d in podprli rast mi\u0161ic. Poleg tega so odli\u010den pripomo\u010dek za aktiviranje in ogrevanje mi\u0161ic pred treningom za mo\u010d. <span style=\"color: #ff6600\">[1]<\/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\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg\" alt=\"5 razlogov, zakaj je dobro za\u010deti vaditi s trakovi za krepitev mi\u0161ic\" class=\"wp-image-265469\" title=\"5 razlogov, zakaj je dobro za\u010deti vaditi s trakovi za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-scaled.jpeg 1708w\" 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<h3 class=\"wp-block-heading\">2. Svojim sklepom naredite uslugo<\/h3>\n\n\n\n<p>Ali vas kdaj med vadbo pestijo bole\u010dine v kolenu ali drugih sklepih?<strong> Vadba mo\u010di s trakovi za krepitev mi\u0161ic ne obremenjuje mi\u0161i\u010dno-skeletnega sistema tako kot klasi\u010dni trening mo\u010di z ute\u017emi v fitnesu. Trakovi so tako odli\u010dna prilo\u017enost za ubijalski trening brez omejitev gibanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri uporabljajo trakove celo pri rehabilitacijskih ali kompenzacijskih vajah. Pomagajo stabilizirati sklepe v pravilnem polo\u017eaju, kar izbolj\u0161a varnost med treningom. [2]<\/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\">3. Sami si izberete obremenitev<\/h3>\n\n\n\n<p>Morda ste opazili, da obstajajo trakovi razli\u010dnih <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\"dol\u017ein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dol\u017ein<\/a> in <a href=\"https:\/\/gymbeam.si\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"celo barv (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">celo barv<\/a>. Ne kupujte modrega samo zato, ker bo ustrezal va\u0161im najljub\u0161im <a href=\"https:\/\/gymbeam.si\/zenske-pajkice-simple-turquoise-gymbeam.html\" target=\"_blank\" aria-label=\"pajkicam (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pajkicam<\/a> ali <a href=\"https:\/\/gymbeam.si\/zenska-majica-trn-navy-gymbeam.html\" target=\"_blank\" aria-label=\"majici. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majici.<\/a> <strong>Razli\u010dne barve predstavljajo tudi razli\u010den upor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posledi\u010dno lahko s postopnim oja\u010danjem enostavno pove\u010date obremenitev. Najbolj\u0161a opcija je, da imate doma ve\u010d trakov z <a href=\"https:\/\/gymbeam.si\/komplet-vadbenih-trakov-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\"razli\u010dnimi barvami in dol\u017einami.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razli\u010dnimi barvami in dol\u017einami. <\/a>Z lahkoto jih izmenjavate in z njimi izvajate razli\u010dne vaje za mo\u010d in raztezanje. <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<h3 class=\"wp-block-heading\">4. Privar\u010dujete na denarju, prostoru in lahko celo trenirate na potovanjih<\/h3>\n\n\n\n<p>Ni vam treba zapraviti bogastva samo zato, ker \u017eelite dobro trenirati. <strong>Trakovi za krepitev mi\u0161ic so cenovno ugodni, poleg tega pa doma ne bodo zavzeli veliko prostora.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ko se ne boste ve\u010d zabavali z vadbo doma, jih preprosto spakirajte v <a href=\"https:\/\/gymbeam.si\/sportna-torba-bae-pink-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portno torbo<\/a> in jih vzemite s seboj v fitnes ali na prosto. Na enak na\u010din vam ne bodo zavzeli veliko prostora v <a aria-label=\"nahrbtniku (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nahrbtnik-adventure-military-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nahrbtniku<\/a> ali kov\u010dku, odli\u010dno vadbo pa si zato lahko privo\u0161\u010dite tudi na dopustu.<\/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\">5. Izbolj\u0161ate obseg gibanja in prilagodljivost<\/h3>\n\n\n\n<p>Zaradi svoje elasti\u010dnosti so trakovi za krepitev mi\u0161ic odli\u010den pripomo\u010dek pri dinami\u010dnem raztezanju celotnega telesa. <strong>Uporabite jih lahko pred vadbo za mo\u010d, da ogrejete velike sklepe, kot so ramena, boki ali kolena, in jih tako pripravite na obremenitev. <\/strong>Na primer, ko se pripravljate na te\u017eko serijo po\u010depov, poskusite s to vajo spro\u0161\u010danja kolkov: lezite na hrbet, trak z lahkim uporom zataknite \u010dez nogo enega spodnjega uda, ki ga pustite iztegnjenega, in nato naredite velike kroge \u010dez teleo na eno in nato na drugo stran. <strong>S stati\u010dnim raztezanjem na koncu vadbe vam trakovi lahko pomagajo priti v globlji polo\u017eaj, tako da lahko u\u010dinkovito izbolj\u0161ate svojo pro\u017enost. [4]<\/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\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png\" alt=\"Raztegovanje s trakovi za krepitev mi\u0161ic\" class=\"wp-image-265485\" width=\"843\" height=\"562\" title=\"Raztegovanje s trakovi za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching.png 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Slika od cdn.shopify.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treniranje_zadnjice_s_trakom_za_krepitev_misic_Kaj_vas_caka\"><\/span>Treniranje zadnjice s trakom za krepitev mi\u0161ic. Kaj vas \u010daka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete trenirati s trakovi za krepitev mi\u0161ic, rahlo ogrejte celo telo. <strong>Ta del je pomemben tudi za va\u0161 um, ki ga morate iz delovnega na\u010dina preklopiti v na\u010din treninga.<\/strong> Tukaj ni na mestu razmi\u0161ljati o tem, \u010desa \u0161e niste kon\u010dali v slu\u017ebi ali kaj vas \u010daka doma. <strong>Tu ste, da se sprostite in naredite nekaj za svoje zdravje in lepo postavo.<\/strong> Ne glede na to, ali boste izvajali HIIT, trening za mo\u010d ali intenzivno kardio vadbo, posku\u0161ajte biti pozorni na vse te dele.<\/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>\n \t<li>Ogrejte se<\/li>\n<\/ol><\/h3>\n\n\n\n<p><strong>Ogrevanje pomaga pri pripravi mi\u0161ic, srca in plju\u010d na prihajajo\u010do vadbo.<\/strong> Ogrevanje ima lahko ve\u010d oblik. Odli\u010den bo hiter sprehod na poti do fitnesa, tek na kraju samem ali na tekalni stezi, nekaj poskokov ali skakanje s <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\">kolebnico<\/a>. Vse, kar morate storiti, je, da to aktivnost izvajate 5-10 minut. Morali bi dihati rahlo. V prvi fazi treninga se ne \u017eelite utruditi.<\/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\/06\/IMG_0548-1124x864.jpg\" alt=\"Predvabeno razgibavanje in ogrevanje s trakovi za krepitev mi\u0161ic\" class=\"wp-image-265598\" width=\"843\" height=\"648\" title=\"Predvabeno razgibavanje in ogrevanje s trakovi za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1536x1181.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-2048x1575.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> Vzemite si \u010das za dinami\u010dno raztezanje<\/h3>\n\n\n\n<p>Nato mora ogrevanju slediti dinami\u010dno raztezanje. S kro\u017enimi gibi pripravite vse sklepe na prihajajo\u010di trening, tako kot ste se u\u010dili v osnovni \u0161oli pri pouku \u0161portne vzgoje. <strong>To bo izbolj\u0161alo obseg gibanja v sklepih in zmanj\u0161alo tveganje za po\u0161kodbe med vadbo<\/strong>. [5]<\/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 podrobnej\u0161e informacije na temo ogrevanja in raztezanja, si preberite na\u0161 \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<h3 class=\"wp-block-heading\"><strong>3.<\/strong> Premaknite se na glavni del vadbe<\/h3>\n\n\n\n<p>Po nekaj minutah ogrevanja vas \u010daka vrhunec ve\u010dera, torej va\u0161 trening. <strong>Vaje za zadnjico lahko izvajate v skladu z na\u0161im video posnetkom ali jih dodate svojemu kompleksnemu treningu spodnjih okon\u010din z ute\u017emi ali vadbi celotnega telesa<\/strong>. Odvijte <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-gymbeam.html\" target=\"_blank\" aria-label=\"podlogo za vadbo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a> in primite za <a href=\"https:\/\/gymbeam.si\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"dolge (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dolge<\/a> in <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\"kratke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kratke<\/a> trakove z razli\u010dnimi upori. Zahvaljujo\u010d temu lahko po potrebi zmanj\u0161ate in pove\u010date intenzivnost in te\u017eavnost vadbe. \u010caka vas \u0161irok spekter vaj za gluteus, vklju\u010dno z mrtvimi dvigi, po\u010depi ali u\u010dinkovitimi potiski kolka. Med treningom bodo va\u0161e mi\u0161ice prijetno pekle, na koncu pa vas bodo preplavili endorfini in ob\u010dutek dobro opravljenega dela.<\/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\/06\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Kako za\u010deti trenirati s trakom za krepitev mi\u0161ic?\" class=\"wp-image-265522\" width=\"843\" height=\"560\" title=\"Kako za\u010deti trenirati s trakom za krepitev mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4.<\/strong> Po intenzivnem treningu dodajte \u010das ohlajanja<\/h3>\n\n\n\n<p>Po glavnem delu imate verjetno \u0161e vedno vi\u0161ji sr\u010dni utrip, ste brez sape in va\u0161e mi\u0161ice verjetno \u017ee kli\u010dejo po po\u010ditku. <strong>Cilj faze ohlajanja je normalizirati sr\u010dni utrip ter umiriti in sprostiti nenehno mi\u0161i\u010dno napetost<\/strong>. Ta del je \u0161e posebej pomemben, \u010de ste pravkar kon\u010dali visoko intenzivno vadbo, kot je CrossFit WOD, HIIT ali te\u017eki treningi za noge.<\/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> Na koncu se rahlo raztegnite<\/h3>\n\n\n\n<p>Tudi \u010de se \u017ee veselite tu\u0161iranja in u\u017eivanja v obroku po treningu, si vzemite \u0161e nekaj minut stati\u010dnega raztezanja. <strong>Pomagalo vam bo izbolj\u0161ati pro\u017enost in dr\u017eo<\/strong>. Tudi regeneracijo lahko kasneje po treningu pospe\u0161ite z <a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\"masa\u017enimi valji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enimi valji<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017eno pi\u0161tolo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno pi\u0161tolo.<\/a> <span class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo stvari, ki vam bodo pomagale pospe\u0161iti regeneracijo, si preberite \u010dlanek <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\"><strong>Kako pospe\u0161iti regeneracijo z masa\u017eno pi\u0161tolo in drugimi pripomo\u010dki?<\/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\/06\/lea2-1124x843.jpg\" alt=\"Masa\u017ena pi\u0161tola kot regeneracijski pripomo\u010dek\" class=\"wp-image-265537\" width=\"843\" height=\"632\" title=\"Masa\u017ena pi\u0161tola kot regeneracijski pripomo\u010dek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-2048x1536.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=\"Vaje_za_zadnjico_s_trakom_za_krepitev_misic_Na_kaj_posebej_paziti_med_treningom\"><\/span>Vaje za zadnjico s trakom za krepitev mi\u0161ic. Na kaj posebej paziti med treningom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u0161e niste imeli \u010dasa za nakup trakov za krepitev mi\u0161ic, lahko trenirate samo z lastno te\u017eo. Naslednji\u010d boste vsaj poznali vse vaje, zahvaljujo\u010d ekspanderju pa boste pove\u010dali njihovo te\u017eavnost. V idealnem primeru pripravite razli\u010dne vrste trakov z razli\u010dno dol\u017eino in uporom.<\/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>Kaj vas \u010daka pri treningu za \u010dvrsto zadnjico?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Skupno vam bo vaja vzela le 12 minut,<\/li><li>telovadite 45 sekund, \u010demur sledi 15-sekundni po\u010ditek,<\/li><li>trening vklju\u010duje 11 u\u010dinkovitih vaj za mi\u0161ice zadnjice,<\/li><li>pri vseh vajah dr\u017eite hrbet raven in aktivirajte tudi sredi\u0161\u010de telesa za bolj\u0161o tehniko in ve\u010djo u\u010dinkovitost vaje.<\/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\">1. Romunski deadlift z iztegnjenimi nogami<\/h3>\n\n\n\n<p>Noge naj bodo nekoliko bolj narazen kot \u0161irina ramen, trak pritrdite na prste in ga z obema rokama primite na sredini. Rahlo upognite kolena, povlecite ramena navzdol in boke potisnite nazaj. Ko se premikate navzgor, uporabite eksplozivno mo\u010d mi\u0161ic zadnjega dela stegen in zadnjice.<\/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. Deadlift<\/h3>\n\n\n\n<p>Ta vaja je podobna prej\u0161nji, samo zavzemite o\u017ejo dr\u017eo in z rokami primite trak ob telesu. Kolena upognite malo bolj in v spodnjem polo\u017eaju pojdite v polovi\u010dni po\u010dep.<\/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\/06\/241A4779-749x1124.jpg\" alt=\"Vaje za mo\u010dno zadnjico s trakom za krepitev mi\u0161ic\" class=\"wp-image-265553\" title=\"Vaje za mo\u010dno zadnjico s trakom za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-scaled.jpg 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<h3 class=\"wp-block-heading\">3. Dobro jutro<\/h3>\n\n\n\n<p>Za\u010detni polo\u017eaj telesa je podoben prej\u0161nji vaji. Samo spremenite polo\u017eaj ekspanderja. Na eni strani ga zataknite pod noge, na drugi pa pritrdite za vrat. Kolena le rahlo upognite, tako kot pri romunskem mrtvem dvigu, in poskusite priti v najni\u017eji mo\u017eni polo\u017eaj, ki ga lahko obvladate, ne da bi upognili hrbet.<\/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\">4. Po\u010dep<\/h3>\n\n\n\n<p>Zavzemite polo\u017eaj z raz\u0161irjenimi nogami in pritrdite trak nad koleni. Po\u010depnite tako nizko, kot vam omogo\u010da gibljivost kolka, brez upogibanja hrbta. Pazite tudi, da so osi va\u0161ega kolena, gle\u017enja in prsta na eni ravni.<\/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. Squat Pumps<\/h3>\n\n\n\n<p>Polo\u017eaj telesa je enak kot pri prej\u0161nji vaji. Preprosto se ne boste zravnali med po\u010depi. Ves \u010das vaje ostajate v nizkem polo\u017eaju.<\/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\">6. Kri\u017eni izpadni korak nazaj<\/h3>\n\n\n\n<p>Za to vajo ne potrebujete traku za krepitev mi\u0161ic, \u010de pa jo \u017eelite ote\u017eiti, polo\u017eite trak nad kolena, tako kot med po\u010depom, in vadite z njim. Naredite povratni izpadni korak z eno nogo in nato rahlo iztegnite nogo proti upognjeni nogi. Koleno zadnje noge naj se v spodnjem polo\u017eaju rahlo dotakne tal. Vaja je te\u017eja glede stabilnosti, zato jo izvajajte po\u010dasi in s polno koncentracijo. Izvedite vajo na eni strani in po 15-sekundnem po\u010ditku zamenjajte nogi.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Plank z dvigom noge<\/h3>\n\n\n\n<p>Trak z rahlim <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\"uporom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uporom<\/a> pritrdite na gle\u017enje in se pomaknite v plank polo\u017eaj. Noge za\u010dnite dvigovati izmeni\u010dno in se \u010dim bolj osredoto\u010dite na \u010dvrsto jedro telesa in se izravnajte nazaj, kot je le mogo\u010de.<\/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\">8. Hidrant <\/h3>\n\n\n\n<p>Za to vajo lahko vzamete trak z ve\u010djim <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\"uporom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uporom<\/a> in ga postavite nad kolena. Pojdite na polo\u017eaj vseh \u0161tirih. Pri vadbi posku\u0161ajte resni\u010dno za\u010dutiti mi\u0161ice zadnjice. Najprej izvedite en niz na eni nogi in po 15-sekundnem premoru zamenjajte aktivirani ud.<\/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. Potisk kolka<\/h3>\n\n\n\n<p>Lezite na hrbet in postavite trak nad kolena. Skozi celotno vajo roke, stopala in zgornji del hrbta potiskajte na podlogo za vadbo. Dvignite medenico in v zgornjem polo\u017eaju mo\u010dno pritisnite mi\u0161ice zadnjice, rahlo razmaknite noge in nato kolena vrnite v za\u010detni polo\u017eaj ter nadaljujte z naslednjo ponovitvijo.<\/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\/06\/iStock-941851144-1124x749.jpg\" alt=\"Potisk kolka s trakom za krepitev mi\u0161ic\" class=\"wp-image-265623\" width=\"843\" height=\"562\" title=\"Potisk kolka s trakom za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Potisk kolka z zadr\u017eanjem<\/h3>\n\n\n\n<p>Ostanite v zgornjem polo\u017eaju potiska kolka in rahlo potisnite kolena narazen. Mi\u0161ice zadnjice naj bodo ves \u010das aktivirane.<\/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\">11. Seated Hip Abduction<\/h3>\n\n\n\n<p>Dvignite se v sede\u010di polo\u017eaj, upognite kolena in naslonite roke za telo. Trak ostane nad va\u0161imi koleni in posku\u0161a obdr\u017eati celotno povr\u0161ino stopal na tleh. Kolena dr\u017eite dlje narazen vsaj 1-2 sekundi, nato se vrnite v za\u010detni polo\u017eaj.<\/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=\"Ucinkovit_trening_za_trdno_zadnjico_s_trakom_za_krepitev_misic\"><\/span>U\u010dinkovit trening za trdno zadnjico s trakom za krepitev mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"Vaja z odpornimi trakovi za \u010dvrsto zadnjico l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/P6r1xZjusPE?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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vadba s trakom za krepitev mi\u0161ic&nbsp; je u\u010dinkovita oblika vadbe za krepitev mi\u0161ic celotnega telesa. Izbirate lahko med velikim \u0161tevilom oblik in upora, znjim palahko vadite doma, v fitnesu, na ulici, pa tudi na ko\u010di ali pla\u017ei kot del poletnih po\u010ditnic. <strong>Trening lahko sestavite sami ali pa vas bo navdihnil na\u0161 video trening, ki popolnoma ustreza na\u010drtu vadbe vseh, ki si prizadevajo za oblikovano zadnjico.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali redno telovadite s trakovi za krepitev mi\u0161ic? Katere vaje najraje vklju\u010dujete in katera se vam zdi naju\u010dinkovitej\u0161a? V komentarjih delite svoje izku\u0161nje z nami. In \u010de vam je bil \u010dlanek o vajah s trakovi 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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Preizkusite na\u0161 hiter in u\u010dinkovit trening za krepitev zadnjice, za katerega boste potrebovali le trakove za krepitev mi\u0161ic in podlogo za vadbo.<\/p>\n","protected":false},"author":129,"featured_media":265434,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7119,7107,6495,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-270406","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-elasticni-trakovi-z-uporom","9":"tag-oprema-za-vadbo","10":"tag-trening-doma-sl","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>Pridobite trdno in izoblikovano zadnjico brez ute\u017ei. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/270406","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=270406"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/270406\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/265434"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=270406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=270406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=270406"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=270406"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=270406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}