{"id":276984,"date":"2021-07-13T08:37:22","date_gmt":"2021-07-13T06:37:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276984"},"modified":"2021-07-13T08:37:25","modified_gmt":"2021-07-13T06:37:25","slug":"izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/","title":{"rendered":"Izbolj\u0161ajte svojo mo\u010d in telesno pripravljenost. Preizkusite trening z medicinsko \u017eogo slam ball."},"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\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Kaj_je_medicinska_zoga\" title=\"Kaj je medicinska \u017eoga?\">Kaj je medicinska \u017eoga?<\/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\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Trening_z_zogo_slam_ball_bo_izboljsal_vaso_telesno_pripravljenost\" title=\"Trening z \u017eogo slam ball bo izbolj\u0161al va\u0161o telesno pripravljenost\">Trening z \u017eogo slam ball bo izbolj\u0161al va\u0161o telesno pripravljenost<\/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\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Kako_trenirati_celo_telo_z_medicinsko_zogo\" title=\"Kako trenirati celo telo z medicinsko \u017eogo?\">Kako trenirati celo telo z medicinsko \u017eogo?<\/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\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Pripravite_se_na_ucinkovite_vaje_z_medicinsko_zogo\" title=\"Pripravite se na u\u010dinkovite vaje z medicinsko \u017eogo\">Pripravite se na u\u010dinkovite vaje z medicinsko \u017eogo<\/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\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Vadba_celega_telesa_z_medicinsko_zogo\" title=\"Vadba celega telesa z medicinsko \u017eogo\">Vadba celega telesa z medicinsko \u017eogo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/izboljsajte-svojo-moc-in-telesno-pripravljenost-preizkusite-trening-z-medicinsko-zogo-slam-ball\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se vam v\u010dasih zdi, da bi najraje nekaj vrgli ob tla in se znebili vse negativne energije, a nimate ni\u010desar, kar bi lahko za to uporabili? Medicinska \u017eoga je kot nala\u0161\u010d za ta namen, saj je zelo trpe\u017ena in vzdr\u017ei mo\u010dne udarce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medicinska \u017eoga vam ne bo le pomagala razjasniti misli, temve\u010d tudi izbolj\u0161ala va\u0161o <strong>mo\u010d, gib\u010dnost in splo\u0161no telesno pripravljenost<\/strong>. Trening z medicinsko \u017eogo je \u0161e veliko ve\u010d kot samo udarjanje in metanje. Z njo lahko <strong>popestrite najobi\u010dajnej\u0161e vaje, kot so skleci, vaje za jedro ali celo intenzivne voja\u0161ke poskoke.<\/strong> Medicinska \u017eoga bo va\u0161o staro vadbeno rutino dvignila na novo raven, zato je zagotovo odli\u010dna ideja, da jo vklju\u010dite v svoj na\u010drt treninga.<\/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-859691858-1124x767.jpg\" alt=\"Kaj je medicinska \u017eoga?\" class=\"wp-image-270567\" width=\"843\" height=\"575\" title=\"Kaj je medicinska \u017eoga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858.jpg 1239w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_medicinska_zoga\"><\/span>Kaj je medicinska \u017eoga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste se \u017ee spotaknili ob to \u010drno kroglo, vendar niste vedeli, da bi lahko slu\u017eila kot odli\u010den pripomo\u010dek za trening. Slam ball je vrsta medicinske \u017eoge, ki <strong>ne ska\u010de in je napolnjena s peskom<\/strong>. Pesek se giblje znotraj \u017eoge in ote\u017euje manipulacijo. Kot rezultat tega nenavadnega pripomo\u010dka za vadbo vklju\u010dite mi\u0161ice, ki jih pri tradicionalnih treningih z ute\u017emi ne uporabljate pogosto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Povr\u0161ina \u017eoge je narejena iz trpe\u017ene gume<\/strong>. Najdemo jo lahko v razli\u010dnih velikostih in te\u017eah, za\u010den\u0161i s precej lahkimi. Obstajajo pa tudi slam ball s te\u017eo 80 kg. \u017doge slam ball se ve\u010dinoma uporabljajo kot <strong>del funkcionalnega in kro\u017enega treninga<\/strong>. Medicinska \u017eoga je pogosto vklju\u010dena v na\u010drt treningov cross fitterjev, ko\u0161arkarjev in rugby igralcev, ki \u017eelijo izbolj\u0161ati svojo <strong>eksplozivno mo\u010d (okretnost) in dinamiko<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj izbolj\u0161ati gib\u010dnost in dinamiko, ne smete prezreti vadbe s kolebnico, ki je podrobneje pojasnjena v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Huj\u0161anje, pove\u010danje telesne pripravljenosti in 8 drugih razlogov, zakaj je perskakovanje s kolebnico dobra ideja<\/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\/06\/iStock-1166227780-1-1124x749.jpg\" alt=\"Slam ball je u\u010dinkovit pripomo\u010dek za trening\" class=\"wp-image-270764\" width=\"843\" height=\"562\" title=\"Slam ball je u\u010dinkovit pripomo\u010dek za trening\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-2048x1365.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=\"Trening_z_zogo_slam_ball_bo_izboljsal_vaso_telesno_pripravljenost\"><\/span>Trening z \u017eogo slam ball bo izbolj\u0161al va\u0161o telesno pripravljenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening z \u017eogo s slam ball ponuja \u0161tevilne vrste vaj in gibov, ki jih ne morete izvajati z ute\u017emi. Lahko jo na primer <strong>dvignete nad glavo in jo s svojo mo\u010djo vr\u017eete na tla<\/strong>, vr\u017eete \u010dez ramo ali me\u010dete skupaj s sparing partnerjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tak\u0161nimi gibi boste <strong>uporabljali mi\u0161ice celotnega telesa<\/strong> in razvili sposobnosti, ki jih lahko izkoristite ne le v \u0161portu, ampak tudi v vsakdanjem \u017eivljenju. Z drugimi besedami, zahvaljujo\u010d pravilni vadbi s slam ball ste lahko tudi bolj\u0161i v ko\u0161arki in se med premikanjem te\u017ekega pohi\u0161tva ne po\u0161kodujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z \u017eogo slam ball lahko izbolj\u0161ate naslednje spretnosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ravnote\u017eje,<\/li><li>koordinacijo,<\/li><li>gibalnost sklepov<\/li><li>hitrost,<\/li><li>eksplozivno mo\u010d,<\/li><li>dinamiko,<\/li><li>hitrost reakcije. [1-3]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega boste lahko tudi <strong>gradili mi\u0161ice, izbolj\u0161ali svojo telesno pripravljenost in okrepili jedro telesa<\/strong>. In tudi huj\u0161anje bo la\u017eje ob upo\u0161tevanju vseh porabljenih kalorij. Ta vadba je tudi <strong>zabavna in vam bo pomagala popestriti trening<\/strong>. Lahko jo vklju\u010dite v svoj kro\u017eni trening, HIIT ali celo klasi\u010dni trening mo\u010di. [4\u20135]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete druge na\u010dine, kako spremeniti svojo vadbeno rutino, poskusite vaje s trakovi za vadbo.<\/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-1255263993-1-1124x750.jpg\" alt=\"Medicinska \u017eoga podpira huj\u0161anje in pridobivanje na mo\u010di\" class=\"wp-image-270732\" width=\"843\" height=\"563\" title=\"Medicinska \u017eoga podpira huj\u0161anje in pridobivanje na mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-2048x1367.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_celo_telo_z_medicinsko_zogo\"><\/span>Kako trenirati celo telo z medicinsko \u017eogo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete z vadbo, se rahlo ogrejte. <strong>Ta del je pomemben tudi za va\u0161 um, ki ga je treba iz delovnega na\u010dina preklopiti v na\u010din treninga<\/strong>. Na tej to\u010dki ni na mestu razmi\u0161ljati o tem, kaj ste zamudili v slu\u017ebi ali kaj vas \u010daka doma. <strong>Tu ste, da se sprostite in naredite nekaj za svoje zdravje in telo<\/strong>. Ne glede na to, ali se odpravljate na HIIT, trening za mo\u010d ali intenzivno kardio vadbo, poskusite 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\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>1. <\/strong>Ogrejte se<\/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 mestu ali na tekalni stezi, nekaj voja\u0161kih poskokov ali 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>. Vse, kar morate storiti, je, da to aktivnost izvajate 5-10 minut. Moral bi dihati rahlo. V prvi fazi treninga se namre\u010d ne \u017eelite utruditi.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg\" alt=\"Kako trenirati z medicinsko \u017eogo?\" class=\"wp-image-270586\" title=\"Kako trenirati z medicinsko \u017eogo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>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 gibov v sklepih in zmanj\u0161alo tveganje za po\u0161kodbe med vadbo<\/strong>. [6]<\/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, 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>Preizkusite vse vaje z medicinsko \u017eogo po ogledu na\u0161ega videoposnetka ali izberite le tiste, ki ustrezajo va\u0161emu trenutnemu na\u010drtu treninga.<\/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>4.&nbsp;<\/strong>Po intezivni vadbi se ohladite<\/h3>\n\n\n\n<p>Po glavnem delu imate verjetno \u0161e vedno vi\u0161ji sr\u010dni utrip, ste zadihani in va\u0161e mi\u0161ice verjetno \u017ee kli\u010dejo po po\u010ditku. <strong>Cilj faze ohlajanja je, da se sr\u010dni utrip vrne na normalno raven ter da se umiri in sprosti trenutna napetost mi\u0161ic<\/strong>. Ta del je \u0161e posebej pomemben, \u010de ste pravkar kon\u010dali visoko intenzivno vadbo, na primer CrossFit WOD, HIIT ali te\u017eak trening za noge.<\/p>\n<\/div>\n<\/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 prhe in obroka po treningu, si vzemite \u0161e nekaj minut za stati\u010dno raztezanje. <strong>To vam bo pomagalo izbolj\u0161ati gibljivost in dr\u017eo<\/strong>. Regeneracijo po vadbi lahko pospe\u0161ite tudi z uporabo <a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\"masa\u017enih valj\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enih valj\u010dkov<\/a> ali <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>. [7]<\/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, 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\">Tehnike za regeneracijo, bole\u010dine v mi\u0161icah in utrujenost po treningu<\/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\/06\/IMG_4828-1124x749.jpg\" alt=\"Ali je raztezanje po vadbi pomembno?\" class=\"wp-image-270644\" width=\"843\" height=\"562\" title=\"Ali je raztezanje po vadbi pomembno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-2048x1365.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=\"Pripravite_se_na_ucinkovite_vaje_z_medicinsko_zogo\"><\/span>Pripravite se na u\u010dinkovite vaje z medicinsko \u017eogo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce je slam ball popolnoma nov koncept za vas, za\u010dnite z manj\u0161o te\u017eo in s\u010dasoma lahko pove\u010date obremenitev. <strong>Navdih lahko najdete v na\u0161em videoposnetku z u\u010dinkovitimi vajami za celotno telo, ki ga najdete spodaj v \u010dlanku<\/strong>. \u010ce nimate slam ball, lahko vse vaje izvajate tudi z mehko medicinsko \u017eogo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj boste potrebovali in na kaj morate biti pozorni med treningom?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Poleg \u017eoge <a href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" target=\"_blank\" aria-label=\"slam ball (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> ali mehke medicinske \u017eoge vam bo pri\u0161la prav klasi\u010dna <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-orange-gymbeam.html\" target=\"_blank\" aria-label=\"podloga za vadbo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podloga za vadbo<\/a>, pa tudi dva kosa <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-puzzle-gymbeam.html\" target=\"_blank\" aria-label=\"podloge puzzle, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podloge puzzle,<\/a> ki ubla\u017eita padec \u017eoge med udarjanjem z njo ob tla,<\/li><li>med vsemi vajami posku\u0161ajte ohraniti naravno ukrivljen hrbet, hkrati pa vklju\u010dite jedro, da dose\u017eete bolj\u0161o tehniko in ve\u010djo u\u010dinkovitost,<\/li><li>sprva izvajajte vaje po\u010dasi, ko se boste seznanili s tehniko, pa lahko pospe\u0161ite tempo.<\/li><\/ul>\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\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg\" alt=\"Najbolj\u0161e vaje s slam ball\" class=\"wp-image-270601\" width=\"843\" height=\"684\" title=\"Najbolj\u0161e vaje s slam ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-400x325.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1536x1247.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-2048x1662.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol>\n \t<li><strong>Met v tla kle\u010de<\/strong><\/li>\n<\/ol><\/h3>\n\n\n\n<p>Pokleknite in pred seboj polo\u017eite podlogo za vadbo. Z obema rokama zgrabite \u017eogo, zravnajte hrbet in jo dvignite nad glavo. Nato dinami\u010dno udarite z \u017eogo po podlogi pred seboj. Uporabite mo\u010d ramen, rok, jedra in medenice. \u017dogo takoj po udarcu ujemite in gib ponovite. <\/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. <strong>Pliometri\u010dni skleci<\/strong><\/h3>\n\n\n\n<p>\u017dogo polo\u017eite na tla in se postavite v polo\u017eaj za plank, z zgornjimi okon\u010dinami ob straneh primite \u017eogo in se nanjo naslonite. Roke in noge so v za\u010detnem polo\u017eaju iztegnjene. Vklju\u010dite jedro, naredite po\u010dep in ohranite raven hrbet (ne upogibajte ledvenega dela hrbtenice). Dinami\u010dno se dvignite in ves \u010das vaje trdno dr\u017eite \u017eogo. Z eksplozivno mo\u010djo se poskusite odbiti od tal, tako da se \u017eoga niti za sekundo ne dotakne podloge. Nato preidite na naslednji po\u010dep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija: <\/strong>Vajo si lahko olaj\u0161ate tako, da stojite na kolenih ali presko\u010dite pliometri\u010dno fazo z odbojem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg\" alt=\"Kako izvajati sklece z medicinsko \u017eogo?\" class=\"wp-image-270617\" title=\"Kako izvajati sklece z medicinsko \u017eogo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500.jpg 836w\" 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.&nbsp;<strong>Voja\u0161ki poskoki<\/strong><\/h3>\n\n\n\n<p>Z iztegnjenimi rokami se postavite v polo\u017eaj za plank in se naslonite na \u017eogo, tako kot pri prej\u0161nji vaji. \u017dogo dr\u017eite trdno, se dvignite skozi po\u010dep in jo dinami\u010dno dvignite nad glavo. Izvedite enako gibanje kot pri voja\u0161kih poskokih. Samo dvignite \u017eogo na poti navzgor in jo nato aktivno udarite po podlogi za vadbo puzzle. Nato ujemite \u017eogo, se postavite v polo\u017eaj za plank in ponovite vajo. Na poti navzgor poskusite uporabiti mo\u010d jedra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija:<\/strong>\u017doge ni treba dvigniti &#8211; pustite jo na tleh in se nanjo naslonite v spodnjem 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\">4. <strong>Sklece od ene strani na drugo<\/strong><\/h3>\n\n\n\n<p>Spet za\u010dnite v polo\u017eaju za plank z iztegnjenimi rokami. Z eno roko se naslonite na \u017eogo in naredite po\u010dep. Nato \u017eogo prevrnite na drugo stran, se nanjo naslonite z drugo roko in ponovite potisk. Na poti navzdol se sku\u0161ajte s prsmi \u010dim bolj pribli\u017eati podlogi, da aktivirate ve\u010d mi\u0161ic. Gibanje ponavljajte 30 sekund. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija: <\/strong>Sklece lahko naredite na kolenih.<\/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. <b>Izpadni korak z zasukom<\/b><\/h3>\n\n\n\n<p>Za\u010dni v \u0161irokem polo\u017eaju, stopala naj bodo v liniji bokov. \u017dogod r\u017eite s pokr\u010denimi komolci in jih med celotno vajo dr\u017eite spredaj. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Z desno nogo naredite obratni izpadni korak in hkrati zavrtite levo nogo vstran. Koleno zadnje noge se lahko rahlo dotakne tal. Nato nogo postavite v za\u010detni polo\u017eaj in naredite obratni izpadni korak z drugo nogo. Pri rotaciji naj se vrti celotna zgornja polovica telesa, vklju\u010dno z glavo in upognjenimi rokami, ki dr\u017eijo \u017eogo.<\/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.&nbsp;<strong>Ruski zasuk<\/strong><\/h3>\n\n\n\n<p>Sedite in s pokr\u010denimi rokami na obeh straneh primite slam ball. Rahlo pokr\u010dite kolena in nato dvignite noge. Stopalo ene noge lahko polo\u017eite na stopalo druge noge, da boste bolj uravnote\u017eeni. Noge naj ostanejo v tem polo\u017eaju skozi celotno vajo. Bolj ko se noge pribli\u017eujejo tlom, te\u017eja bo vaja. Gibanje naj se za\u010dne z rotacijo zgornje polovice telesa na eno stran. \u017doga se mora med rotacijo dotakniti podloge. Takoj zatem naredite enako gibanje na drugo stran.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija: <\/strong>Nekoliko pokr\u010dite kolena, stopala pa naj bodo ves \u010das vaje na tleh.<\/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-833238300-1-1124x750.jpg\" alt=\"Ruski zasuk z medicinsko \u017eogo - slam ball\" class=\"wp-image-270749\" width=\"843\" height=\"563\" title=\"Ruski zasuk z medicinsko \u017eogo - slam ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Overhead Raised Leg Crunch<\/strong><\/h3>\n\n\n\n<p>Ulezite se na hrbet in dvignite noge. Pokr\u010dite kolena, tako da sprednji del stegen in trupa tvorita kot pribli\u017eno 90\u00b0. Enak kot je tudi na zadnji strani stegen in me\u010d. Roki iztegnite nad glavo in primite slam ball. Nato jo z aktiviranjem trebu\u0161nih mi\u0161ic pripeljite do goleni. Vedno naredite en po\u010dep z \u017eogo in en po\u010dep samo z lastno telesno te\u017eo. Pri celotni vaji posku\u0161ajte spodnji del hrbta pritisniti na podlogo.<\/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.&nbsp;<strong>Wood-Choppers<\/strong><\/h3>\n\n\n\n<p>Za\u010dnite v \u0161irokem polo\u017eaju, pri \u010demer naj bo polo\u017eaj stopal \u0161ir\u0161i od polo\u017eaja ramen. Z obema iztegnjenima rokama zgrabite \u017eogo. Roki rahlo dvignite vstran in naredite dinami\u010dni po\u0161evni upogib. To gibanje spominja na sekanje lesa, zato tudi ime &#8220;wood-choppers&#8221;. \u017doga je usmerjena proti va\u0161i goleni in se je lahko rahlo dotakne. Nato se vrnite v za\u010detni polo\u017eaj in gib ponovite. Vajo izvajajte 30 sekund najprej na eni strani, nato 15 sekund po\u010divajte in nato na drugi strani. <\/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.&nbsp;<strong>Skoki iz po\u010depa<\/strong><\/h3>\n\n\n\n<p>Za\u010dnite v \u0161irokem polo\u017eaju, pri \u010demer naj bo polo\u017eaj stopal \u0161ir\u0161i od ramen. Z obema rokama objemite \u017eogo in jo pritisnite na prsi. Naredite po\u010dep, toda ne nujno zeloglobok. Poskusite le ohraniti naravno ukrivljen hrbet skozi celotno vajo. Va\u0161a kolena in prsti na nogah naj bodo v liniji in obrnjeni navzven. Med skokom uporabite eksplozivno mo\u010d svojih nog. Dvignite noge od tal v zgornjem polo\u017eaju, nato pa padite na tla in gib ponovite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija:<\/strong>Izvedite obi\u010dajne po\u010de\u0161e brez skoka.<\/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_29-1124x843.jpg\" alt=\"Kako izvajati po\u010depe z medicinsko \u017eogo?\" class=\"wp-image-270668\" width=\"843\" height=\"632\" title=\"Kako izvajati po\u010depe z medicinsko \u017eogo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10.&nbsp;<strong>Odboj z ene strani na drugo&nbsp;<\/strong><\/h3>\n\n\n\n<p>Vzemite dve podlogi za vadbo puzzle in ju polo\u017eite na tla ob noge, vsako na eno stran. Za\u010dnite v \u0161irokem polo\u017eaju, tako da so stopala \u0161ir\u0161a od ramen. Z obema iztegnjenima rokama zgrabite medicinsko \u017eogo. Dvignite roki in z njima udarite ob podlogo na eni strani. Nato ponovno zgrabite \u017eogo, jo dvignite navzgor in \u010dez ter z njo udarite po podlogi na drugi strani. Na poti navzdol pokr\u010dite kolena in hkrati spremenite polo\u017eaj stopal ter jih obrnite na stran, na kateri trenirate. <\/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.<strong> Plankanje z medicinsko \u017eogo<\/strong><\/h3>\n\n\n\n<p>Na tla polo\u017eite \u017eogo in se nanjo naslonite s podlaketmi. Raztegnite noge in aktivirajte jedro. Nato za\u010dnite \u017eogo s podlaketmi kotaliti v stran. Poskusite delati kroge na eno stran, nato na drugo. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La\u017eja verzija: <\/strong>Ostanite v plank polo\u017eaju \u010dim dlje, ne da bi premaknili medicinsko \u017eogo.<\/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=\"Vadba_celega_telesa_z_medicinsko_zogo\"><\/span>Vadba celega telesa z medicinsko \u017eogo<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=\"TOP vaje za mo\u010dno telo s Slam Ball I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/egEKnDH5ELE?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>Slam ball je nekonvencionalen vadbeni pripomo\u010dek, ki vam bo pomagal <strong>popestriti vadbo ter izbolj\u0161ati razli\u010dne \u0161portne sposobnosti in spretnosti<\/strong>. Ne boste le vklju\u010dili in okrepili mi\u0161ic celotnega telesa, temve\u010d boste podprli tudi huj\u0161anje. Slam ball lahko uporabljate pri vadbi HIIT ali vadbi za mo\u010d. Navdih vam lahko da na\u0161 videoposnetek, kjer lahko najdete kompleksne vaje za celotno telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali \u017ee imate kak\u0161ne izku\u0161nje z medicinsko \u017eogo ali se z njo \u0161e niste sre\u010dali? Delite svoje izku\u0161nje v komentarjih. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji, da se tudi oni seznanijo z mo\u017enostmi uporabe tega pripomo\u010dka pri treningu.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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 hiter in u\u010dinkovit trening celotnega telesa z medicinsko \u017eogo. U\u010dinkovito bo podpiral in izbolj\u0161eval va\u0161o eksplozivnost, mo\u010d, koordinacijo in izgubo te\u017ee.<\/p>\n","protected":false},"author":129,"featured_media":270722,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7107,7191,7485,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276984","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-rast-misicne-mase-sl","10":"tag-trening-sl","11":"tag-vadba","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>Izbolj\u0161ajte svojo mo\u010d in telesno pripravljenost. 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