{"id":280343,"date":"2021-07-26T14:16:09","date_gmt":"2021-07-26T12:16:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=280343"},"modified":"2021-07-26T14:16:12","modified_gmt":"2021-07-26T12:16:12","slug":"kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/","title":{"rendered":"Kako trenirati s suspenzijskim sistemom? Nau\u010dite se u\u010dinkovitih vaj za celo telo"},"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\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/#Kako_deluje_suspenzijski_sistem\" title=\"Kako deluje suspenzijski sistem?\">Kako deluje suspenzijski sistem?<\/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\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/#Zakaj_trenirati_s_suspenzijskim_sistemom_kot_je_TRX_Odkrijte_njegovih_8_najvecjih_prednosti\" title=\"Zakaj trenirati s suspenzijskim sistemom, kot je TRX? Odkrijte njegovih 8 najve\u010djih prednosti\">Zakaj trenirati s suspenzijskim sistemom, kot je TRX? Odkrijte njegovih 8 najve\u010djih prednosti<\/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\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/#Kako_trenirati_s_suspenzijskem_sistemom\" title=\"Kako trenirati s suspenzijskem sistemom?\">Kako trenirati s suspenzijskem sistemom?<\/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\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/#Spoznajte_10_ucinkovitih_vaj_s_suspenzijskim_sistemom\" title=\"Spoznajte 10 u\u010dinkovitih vaj s suspenzijskim sistemom\">Spoznajte 10 u\u010dinkovitih vaj s suspenzijskim sistemom<\/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\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/#Kaj_si_je_dobro_zapomniti\" title=\"Kaj si je dobro zapomniti?\">Kaj si je dobro zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vaje s suspenzijskim sistemom so znane tudi kot priljubljene vaje z TRX.<\/strong> Za izumom tega pripomo\u010dka za treniranje stoji Randy Hetrick, nekdanji pripadnik ameri\u0161kih specialnih sil. Nekega dne se mu je preprosto zazdelo, da bi na jiu-jitsu traku naredil vozel, ga vrgel \u010dez vrata, zaprl in videl, ali bi mu poteg proti traku pomagal ustvariti gib, podoben plezanju po lestvi.<strong> V bistvu je ugotovil, kako gravitacijo in lastno telesno te\u017eo uporabiti kot vadbeni pripomo\u010dek.<\/strong> Konec devetdesetih let je bil njegov suspenzijski sistem priljubljen zlasti med vojaki, saj je predstavljal enostaven na\u010din u\u010dinkovitega treninga kjerkoli. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvotna zasnova je imela obliko obrnjene \u010drke Y brez mo\u017enosti prilagajanja dol\u017eine trakov, kot jo poznamo danes. Od takrat se je videz in lastnosti suspenzijskih trakov mo\u010dno spremenil. <strong>Vadba s TRX je postala postopoma priljubljena v javnosti in rodil se je nov fitnes trend<\/strong>. Ta u\u010dinkovit pripomo\u010dek za fitnes se je iz ZDA raz\u0161iril po vsem svetu, danes pa TRX lahko najdete v skoraj vsaki telovadnici. V <strong>dana\u0161njem \u010dlanku vam bomo vse razlo\u017eili, opisali prednosti in vam predstavili u\u010dinkovite vaje s suspenzijskim sistemom.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"TRX je u\u010dinkovit fitnes pripomo\u010dek\" class=\"wp-image-260562\" width=\"843\" height=\"562\" title=\"Suspenzijski sistem je u\u010dinkovit fitnes pripomo\u010dek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Kako_deluje_suspenzijski_sistem\"><\/span>Kako deluje suspenzijski sistem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening s TRX deluje tako, da svoje telo izpostavljate nestabilnosti. Nato ga morate uravnovesiti in med vsako vajo samodejno vklju\u010diti jedro telesa. <strong>Zahvaljujo\u010d temu delate na mo\u010dnem telesu in hkrati izbolj\u0161ate svojo sposobnost vzdr\u017eevanja ravnote\u017eja.<\/strong> Ko postavite roke ali noge v pasove, va\u0161a telesna te\u017ea postane va\u0161a obremenitev in se morate upreti gravitaciji. Na te\u017eavnost lahko enostavno vplivate tako, da prilagodite dol\u017eino trakov ali spremenite naklon telesa. <strong>Z uporabo TRX-a lahko trenirate skoraj tako kot med rednim fitnes treningom v telovadnici<\/strong>. U\u010dinkovito lahko izvajate vaje, ki temeljijo na vle\u010denju, kot tudi pritisku in rotaciji, lahko pa z njimi izvajate tudi po\u010depe ali izpadne korake. [2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vadbe s suspenzijskim sistemom so priljubljene pri skupinskih te\u010dajih fitnesa in vedno ve\u010d ljudi z njimi trenira v telovadnici ali na ulici. <strong>To je zelo kompakten in prenosljiv pripomo\u010dek, ki ga preprosto pritrdite na vodoravno <a href=\"https:\/\/gymbeam.si\/vecnamenski-drog-za-vadbo-doma-gymbeam.html\" target=\"_blank\" aria-label=\"palico (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palico<\/a>, drevesno vejo ali pritrdite na <a href=\"https:\/\/gymbeam.si\/stenski-nosilec-x-mount-gymbeam.html\" target=\"_blank\" aria-label=\"nosilec x (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nosilec x<\/a> in za\u010dnete trenirati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_trenirati_s_suspenzijskim_sistemom_kot_je_TRX_Odkrijte_njegovih_8_najvecjih_prednosti\"><\/span>Zakaj trenirati s suspenzijskim sistemom, kot je TRX? Odkrijte njegovih 8 najve\u010djih prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S suspenzijskim sistemom lahko odli\u010dno trenirate skoraj povsod. Je lahek, prenosljiv in enostaven za prilagajanje. Katere so njegove druge prednosti in zakaj bi ga morali vklju\u010diti v svoj trening?<\/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. Okrepite celotno telo<\/h3>\n\n\n\n<p>\u010ceprav vas suspenzijski sistem neposredno spodbuja k intenzivnemu treningu trebuha, ni to edini del telesa, za katerega ga lahko uporabite.<strong> TRX je okraj\u0161ava za Total Body Resistance Exercise, kar v prevodu pomeni odpor celotnega telesa ali trening mo\u010di.<\/strong> Poleg \u0161tevilnih razli\u010dic planka lahko izvajate tudi razli\u010dne vaje za trebuh, roke, hrbet, gluteuse in noge. Ve\u010dina jih je zapletenih, kar pomeni, da boste zajeli ve\u010d delov telesa hkrati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega pa z vadbo s suspenzijskim sistemom <strong>gradite<\/strong> tudi <strong>funkcionalno mo\u010d.<\/strong> To se ne meri z obsegom bicepsov, temve\u010d z zmo\u017enostjo u\u010dinkovitega izvajanja obi\u010dajnih gibov, kot je no\u0161enje te\u017ekih nakupovalnih vre\u010dk ali prestavljanje&nbsp;pohi\u0161tva.<\/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\/05\/TZP03096-749x1124.jpg\" alt=\"Kako deluje TRX?\" class=\"wp-image-260576\" title=\"Kako deluje suspenzijski sistem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-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\">2. Okrepili boste jedro telesa<\/h3>\n\n\n\n<p>Svoje jedro ali globoko hrbteni\u010dno stabilizacijo boste uporabili pri skoraj vsaki vaji, pri kateri se uporablja suspenzijski sistem. To je zato, ker te vaje zahtevajo ve\u010dji poudarek na stabilnosti telesa in usklajevanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedro povezuje zgornjo in spodnjo polovico telesa in ob pravilnem zagonu ohranja stabilnost hrbtenice in medenice. To \u0161\u010diti gibalni sistem pred po\u0161kodbami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u010dno jedro izbolj\u0161a pro\u017enost, stabilnost, koordinacijo in dr\u017eo med vsakodnevnimi aktivnostmi. Ne glede na to, ali dvigujete te\u017eke ute\u017ei ali \u010distite hi\u0161o, je to va\u0161a zanesljiva podpora.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teka\u010di bodo zagotovo cenili dejstvo, da jim lahko mo\u010dno jedro pomaga tudi pri pospe\u0161evanju in izbolj\u0161anju tehnike teka, saj se bo mo\u010d u\u010dinkoviteje prena\u0161ala na spodnje okon\u010dine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u010dno sredi\u0161\u010de telesa \u0161\u010diti hrbet<\/strong> tudi pred po\u0161kodbami ali bole\u010dinami zaradi nepravilne dr\u017ee. Ni vam treba ves \u010das delati samo trebu\u0161njakov, da bi imeli mo\u010dan, dobro grajen trebuh. Namesto tega poskusite s funkcionalnim treningom s TRX. [3-4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite na hitro opraviti vadbo, osredoto\u010deno na trebu\u0161ne mi\u0161ice, poskusite na primer s tisto v na\u0161em \u010dlanku <span style=\"font-size: 12pt\"><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice.<\/a><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Gradite mi\u0161i\u010dno maso in bla\u017eite mi\u0161i\u010dna neravnovesja<\/h3>\n\n\n\n<p>\u010ce \u0161e niste trenirali s TRX-om, se vam morda zdi, da gre za lahko kardio aktivnost po kateri zagotovo ne dobite mi\u0161ic. Je pa ravno nasprotno. Ko enkrat preizkusite nekaj vaj ali intenziven trening s suspenzijskim sistemom, vam bodo utrujene in bole\u010de mi\u0161ice dokazale, da se motite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko so raziskovalci primerjali vpliv treninga s suspenzijskim sistemom z obi\u010dajnim treningom mo\u010di v fitnesu, so ugotovili, da je bil u\u010dinek obeh pristopov podoben.<\/strong> To pomeni, da vam lahko \u017ee sama uporaba lastne te\u017ee s pomo\u010djo suspenzijskega sistema pomaga pove\u010dati mi\u0161i\u010dno maso. Ugotovljeno je bilo tudi, da se<strong> telo na tovrstno vadbo odziva<\/strong>, kot pri tradicionalnih treningih z ute\u017emi, s pove\u010dano proizvodnjo rastnega hormona, ki je eden od anaboli\u010dnih hormonov, ki podpirajo rast in za\u0161\u010dito mi\u0161i\u010dne mase. [5-7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po nekaterih \u0161tudijah lahko mi\u0161i\u010dna neravnovesja zmanj\u0161ate tudi s treningom s TRX.<\/strong> Verjetno je to posledica dejstva, da vadba s suspenzijskim sistemom zahteva pravilno tehniko in celo vklju\u010denost mi\u0161i\u010dnih skupin. Nekateri \u0161portniki, na primer plavalci, lahko s treningom TRX u\u010dinkovito prepre\u010dijo bole\u010dine v ramenih, saj se pri plavanju obremenijo ramena. [8-9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kako u\u010dinkovito pridobiti mi\u0161i\u010dno maso, boste izvedeli v \u010dlanku <span style=\"font-size: 12pt\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?<\/a><\/span> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg\" alt=\"Vadba s TRX vam pomaga pri huj\u0161anju\" class=\"wp-image-260642\" width=\"843\" height=\"563\" title=\"Vadba s suspenzijskim sistemom vam pomaga pri huj\u0161anju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pokurite kalorije, da lahko hitreje shuj\u0161ate<\/h3>\n\n\n\n<p>\u017delite shuj\u0161ati, redno te\u010dete in bi tek radi zamenjali z vajo za krepitev telesa, a preprosto ne u\u017eivate v telovadbi z ute\u017emi? Do\u017eivite u\u010dinkovito vadbo s suspenzijskim sistemom. Z njim lahko delate na celotnem telesu, mo\u010dno se boste potili in hkrati podpirali huj\u0161anje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Povpre\u010dna 60-kilogramska \u017eenska porabi pribli\u017eno 365 kalorij na uro treninga, 80-kilogramska mo\u0161ki pa 487 kalorij.<\/strong> To lahko znatno prispeva k doseganju kalori\u010dnega primanjkljaja, ki je bistvenega pomena za huj\u0161anje. A vedno je odvisno od tega, katero intenzivnost treninga izberete in katere vaje vklju\u010dite. <strong>Vadba s TRX je odli\u010dna tudi za treninge s kratkimi intervali, kot je <a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/strong>, ki jih lahko opravite v manj kot 30 minutah. Trenirali boste z ve\u010djo intenzivnostjo in zahvaljujo\u010d temu boste v kratkem \u010dasu porabili veliko energije. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o huj\u0161anju, kalori\u010dnem primanjkljaju in drugih pomembnih pravilih za huj\u0161anje, preberite na\u0161 \u010dlanek <span style=\"font-size: 12pt\"><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preproste osnove huj\u0161anja: Presene\u010deni boste nad tem, kar je zares pomembno<\/a><\/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\">5. Te\u017eavnost posamezne vaje izberete sami<\/h3>\n\n\n\n<p>Morda ste prepri\u010dani, da TRX pripada le naprednim ali profesionalnim \u0161portnikom. To ni povsem tako, saj lahko celo<strong> popoln za\u010detnik vadi s suspenzijskim sistemom<\/strong>, po mo\u017enosti pod nadzorom trenerja.<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg\" alt=\"Prednosti vadbe s suspenzijskim sistemom\" class=\"wp-image-260656\" title=\"Prednosti vadbe s suspenzijskim sistemom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Te\u017eavnost lahko enostavno pove\u010date ali zmanj\u0161ate s prilagoditvijo dol\u017eine trakov in spreminjanjem naklona telesa.  Katerokoli vajo v stoje\u010dem polo\u017eaju si lahko olaj\u0161ate tako, da se pomaknete nekaj korakov nazaj. In globlje kot ste, te\u017eja bo vaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u017eavnost va\u0161e vadbe lahko nadzirate tudi s spreminjanjem polo\u017eaja ro\u010dajev s kovinskimi sponkami.<strong> Je torej univerzalno orodje, uporabno za celoten spekter ljudi, vklju\u010dno s starej\u0161imi in za\u010detniki.<\/strong> [11]<\/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. Poenostavili boste izvajanje nekaterih vaj<\/h3>\n\n\n\n<p>Ali lahko po\u010depnete na eni nogi v celotnem obsegu gibanja in brez zadr\u017eevanja? Obvladovanje te vaje ni enostavno. Zahteva mo\u010dne noge, veliko gibljivost v sklepih in stabilnost. <strong>In prav tam TRX pride prav zaradi svojih jermenov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato ne boste toliko padli naprej ali nazaj in poenostavili boste po\u010depe. Hkrati boste okrepili mi\u0161ice, ki jih uporabljate pri po\u010depu na eni nogi, z rednimi treningi pa jih boste s\u010dasoma obvladovali brez TRX-a.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Trenirate lahko kjerkoli<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nimate \u010dasa za trening v telovadnici? TRX obesite na vrata in naj se za\u010dne hitra vadba od doma.<\/li><li>Ali \u017eelite pravilno vaditi in po mo\u017enosti na prostem? Potem pa je vse, kar morate storiti to, da vzamete suspenzijski sistem, poi\u0161\u010dete trdno vejo ali pre\u010dko in za\u010dnete z vadbo na sve\u017eem zraku.<\/li><li>Bi radi ostali aktivni tudi na dopustu? Spakirajte TRX v kov\u010dek in potem morate najti le \u0161e primeren prostor za vadbo in za\u010deti s HIIT-om ali kro\u017enim treningom.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suspenzijski sistem je kompakten pripomo\u010dek za vadbo, ki vam omogo\u010da, da skoraj povsod kakovostno vadite. [12]<\/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. Razbili boste stereotip treninga<\/h3>\n\n\n\n<p>Ste se naveli\u010dali dvigovanja dumbellov, treningov v fitnesu ali vadbe z lastno te\u017eo? <strong>Suspenzijski sistem lahko pomeni prijetno spremembo, nov zagon, motivacijo in, kar je najpomembneje, novo dimenzijo treninga<\/strong>. Z njim lahko vadite kot del kro\u017enega treninga, intenzivnega HIIT ali treninga mo\u010di. Ko kombinirate TRX z drugimi pripomo\u010dki, kot so <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" aria-label=\"kolebnica (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnica<\/a>, <a href=\"https:\/\/gymbeam.si\/dvojno-kolo-za-trebusne-misice-gymbeam.html\" target=\"_blank\" aria-label=\"kolo za trebu\u0161ne mi\u0161ice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolo za trebu\u0161ne mi\u0161ice<\/a> ali <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\"pliometri\u010dna \u0161katla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometri\u010dna \u0161katla<\/a>, imate lahko \u0161e bolj raznolik kro\u017eni trening.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg\" alt=\"Kako vadbo s suspenzijskim sistemom vklju\u010diti v svoj trening?\" class=\"wp-image-260676\" width=\"843\" height=\"562\" title=\"Kako vadbo s suspenzijskim sistemom vklju\u010diti v svoj trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-2048x1365.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=\"Kako_trenirati_s_suspenzijskem_sistemom\"><\/span>Kako trenirati s suspenzijskem sistemom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete trenirati s suspenzijskim sistemom, 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> Trenutno 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 lepo postavo.<\/strong> Ne glede na to, ali se odpravljate na HIIT, trening mo\u010di ali intenzivno kardio, 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<h3 class=\"wp-block-heading\"><ol>\r\n \t<li>Ogrevanje<\/li>\r\n<\/ol><\/h3>\n\n\n\n<p><strong>Ogrevanje pomaga pri pripravi mi\u0161ic, srca in plju\u010d na prihajajo\u010do obremenitev.<\/strong> Ogrevanje ima lahko ve\u010d oblik. Odli\u010den bo hiter sprehod na poti do telovadnice, tek na kraju samem ali po tekalni stezi, nekaj sklec ali preskakovanje <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" aria-label=\"kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnice<\/a>. Vse, kar morate storiti, je, da to dejavnost izvajate 5-10 minut. Dihajte po\u010dasi. V prvi fazi treninga se 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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg\" alt=\"Kako vaditi s suspenzijskim sistemom?\" class=\"wp-image-260690\" title=\"Kako vaditi s suspenzijskim sistemom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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. Vzemite si \u010das za dinami\u010dno raztezanje<\/h3>\n\n\n\n<p>Po ogrevanju sledi 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> [13]<\/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 o temi ogrevanja in raztezanja, si preberite na\u0161 \u010dlanek <strong><span style=\"font-size: 12pt\"><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 \u2013 je to res pomembno?<\/a><\/span><\/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\">3. Nadaljujte na glavni del vadbe<\/h3>\n\n\n\n<p>Poskusite vnaprej na\u010drtovati, kak\u0161en trening boste imeli ta dan. Izberite enega ali ve\u010d delov telesa na katerega se osredoto\u010dite ta dan. Nato izberite dolo\u010dene vaje, \u0161tevilo ponovitev in sklopov. Lahko tudi dolo\u010dite kro\u017eni trening, HIIT trening ali tabato. Svoje treninge lahko zapi\u0161ite na list papirja ali v mobilni telefon, ki ga boste imeli med vajo. Zahvaljujo\u010d temu ne boste zmedeno hodili od enega vadbenega stroja do drugega in prihranili boste \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri vadbi se osredoto\u010dite na pravilno tehniko in obremenitev postopoma pove\u010dujte. [14]<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce vadite doma, potem vam lahko pri na\u010drtovanju treninga pomaga na\u0161 \u010dlanek <strong><span style=\"font-size: 12pt\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kvaliteten na\u010drt treninga za doma\u010do vadbo?<\/a><\/span><\/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\">4. Dodajte ohladitev, \u0161e posebej po intenzivnem treningu<\/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 umirjenosti. <strong>Cilj faze ohlajanja je normalizirati sr\u010dni utrip, umiriti in sprostiti nenehno mi\u0161i\u010dno napetost.<\/strong> Ta del je \u0161e posebej pomemben, \u010de ste pravkar kon\u010dali vadbo z ve\u010djo intenzivnostjo, kot so CrossFit WOD, HIIT ali te\u017eek trening nog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Na koncu vadbe se rahlo raztegnite<\/h3>\n\n\n\n<p>Tudi \u010de se \u017ee veselite tu\u0161iranja in u\u017eivanja v obroku po treningu, si vzemite \u0161e nekaj minut stati\u010dnega raztezanja. <strong>Pomagal vam bo izbolj\u0161ati pro\u017enost in dr\u017eo.<\/strong> Telesu se lahko pomagate regenerirati po treningu z <a aria-label=\"masa\u017enimi valji (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" 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>. [15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, s \u010dim lahko podprete regeneracijo mi\u0161ic, si preberite \u010dlanek <strong><span style=\"font-size: 12pt\"><a class=\"u-url url\" title=\"Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" rel=\"bookmark\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg\" alt=\"Raztezanje po treningu\" class=\"wp-image-260705\" width=\"843\" height=\"562\" title=\"Raztezanje po treningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111.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=\"Spoznajte_10_ucinkovitih_vaj_s_suspenzijskim_sistemom\"><\/span>Spoznajte 10 u\u010dinkovitih vaj s suspenzijskim sistemom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>To so vaje za trebuh, roke in hrbet, ukvarjali pa se boste tudi z gluteusi in nogami<\/strong>. Te vaje lahko vklju\u010dite v trening celotnega telesa ali izberete posebne vaje za del telesa, ki ga boste trenirali. Lahko postanejo del va\u0161ega kro\u017enega treninga ali intenzivnega HIIT. Samo nastavite interval vadbe in po\u010ditka. Na primer, obi\u010dajno se uporablja interval 30 sekund vadbe in 30 sekund po\u010ditka. Bodite pozorni na pravilno tehniko, na za\u010detku delajte po\u010dasneje in izberite la\u017ejo razli\u010dico.<\/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>Na kaj paziti pri vadbi s TRX?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vklju\u010dite svoje jedro<\/strong> &#8211; pomagalo vam bo ohraniti ravnote\u017eje in pravo tehniko.<\/li><li><strong>Ne pozabite na pravilno dihanje.<\/strong><\/li><li><strong>Prilagodite te\u017eavnost<\/strong> &#8211; pri ve\u010dini vaj boste te\u017eavnost vaje zmanj\u0161ali s premikom za nekaj korakov nazaj. Za ve\u010djo te\u017eavnost naredite nekaj korakov naprej in vadite celoten obseg gibov.<\/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. Dvigovanje na pre\u010dki<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>hrbet, prsne mi\u0161ice in roke<\/p>\n\n\n\n<p><strong>Na kaj biti pozoren?<\/strong> Ves \u010das imejte raven hrbet. Poskusite postaviti ramena v spodnji polo\u017eaj, ne dvigujte jih proti u\u0161esom. Komolci naj se premikajo ob telesu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy.gif\" alt=\"Dvigovanje na pre\u010dki z TRX\" class=\"wp-image-260719\" title=\"Dvigovanje na pre\u010dki s suspenzijskim sistemom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dvigovanje na pre\u010dki za ramena<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>ramena, hrbet, prsne mi\u0161ice<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Ves \u010das imejte raven hrbet. Poskusite postaviti ramena v spodnji polo\u017eaju, ne dvigujte jih proti u\u0161esom.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-ramena.gif\" alt=\"Kako izvajati dvigovanje na pre\u010dki za ramena s TRX?\" class=\"wp-image-260733\" title=\"Kako izvajati dvigovanje na pre\u010dki za ramena s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sklece<\/h3>\n\n\n\n<p><strong>Primarno:&nbsp;<\/strong>roke, prsne mi\u0161ice<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Ves \u010das imejte raven hrbet. Poskusite imeti ramena v spodnjem polo\u017eaju, ne dvigujte jih proti u\u0161esom.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Kliky.gif\" alt=\"Kako izvajati sklece s TRX?\" class=\"wp-image-260747\" title=\"Kako izvajati sklece s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Upogib bicepsov<\/h3>\n\n\n\n<p><strong>Primarno:&nbsp;<\/strong>roke, prsne mi\u0161ice<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Poskusite postaviti ramena v spodnji polo\u017eaj. Potegnite roke proti u\u0161esom in ohranite komolce v enakem polo\u017eaju skozi celotno vajo.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-biceps.gif\" alt=\"Kako izvajati upogib bicepsov s TRX?\" class=\"wp-image-260761\" title=\"Kako izvajati upogib bicepsov s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank s potegom kolen<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>jedro telesa, roke<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Dr\u017eite hrbet raven, \u0161e posebej se osredoto\u010dite na ledveni predel.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy.gif\" alt=\"Kako izvajati plank s TRX?\" class=\"wp-image-260775\" title=\"Kako izvajati plank s suspenzijskim sistemom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Stre\u0161ica<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>jedro telesa, roke<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Osredoto\u010dite se na raven hrbet v spodnjem polo\u017eaju, zlasti v ledvenem delu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy-2.gif\" alt=\"Kako izvajati stre\u0161ico s TRX?\" class=\"wp-image-260789\" title=\"Kako izvajati stre\u0161ico s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Obratni izpadni korak<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>sprednji del stegen, zadnji del stegen, gluteus<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Va\u0161e koleno naj se rahlo dotika tal v spodnjem polo\u017eaju. Za ve\u010dje udobje si pod noge postavite <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>. Lahko izmenjujete noge ali pa najprej naredite en sklop na eni nogi in nato na drugi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady.gif\" alt=\"Kako izvajati obratni izpadni korak s TRX?\" class=\"wp-image-260803\" title=\"Kako izvajati obratni izpadni korak s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Izpadni korak z eno nogo<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>sprednji del stegen, zadnji del stegen, gluteus<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Ta vaja zahteva veliko stabilnost, zato jo izvajajte popolnoma osredoto\u010deno, posku\u0161ajte jo uravnote\u017eiti z rokami. Pazite, da so os kolena, gle\u017enja in prsti delovne noge na isti ravni. Najprej naredite en niz na eni nogi, nato pa na drugi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady-2.gif\" alt=\"izpadni koraki s TRX\" class=\"wp-image-260817\" title=\"izpadni koraki s suspenzijskim sistemom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Po\u010dep na eni nogi<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>sprednji del stegen, zadnji del stegen, gluteus<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Globlje kot pridete v spodnjo fazo, te\u017eje bo po\u010depniti na eni nogi. Pazite, da so os kolena, gle\u017enja in prstov delovne noge na isti ravni. Lahko zamenjate nogi ali pa najprej naredite en niz na eni nogi, nato pa na drugi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-na-jednej-nohe.gif\" alt=\"Kako izvajati po\u010dep na eni nogi s TRX?\" class=\"wp-image-260831\" title=\"Kako izvajati po\u010dep na eni nogi s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Po\u010dep s poskokom<\/h3>\n\n\n\n<p><strong>Primarno: <\/strong>sprednji del stegen, zadnji del stegen, gluteus<\/p>\n\n\n\n<p><strong>Na kaj paziti?<\/strong> Skozi celotno vajo dr\u017eite raven hrbet. Globlje kot pridete v spodnjo fazo, te\u017eje bo po\u010depniti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-s-vyskokom.gif\" alt=\"Kako izvajati po\u010depe s poskok s TRX?\" class=\"wp-image-260845\" title=\"Kako izvajati po\u010depe s poskokom s suspenzijskim sistemom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_je_dobro_zapomniti\"><\/span>Kaj si je dobro zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vadba s sistemom TRX lahko prinese popolnoma nov zagon va\u0161emu treningu. <strong>Pomagal vam bo na poti do mo\u010dnega in funkcionalnega telesa. Hkrati boste izbolj\u0161ali tudi svojo stabilnost in koordinacijo.<\/strong> Poleg tega lahko suspenzijski sistem spakirate s seboj na potovanje ali pa ga uporabite pri vadbi v parku ali na ulici. Tako boste lahko zagotovo imeli kakovostno vadbo za celo telo skoraj kadar koli in kjer koli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali poznate TRX in ga redno vklju\u010dujete v svoj trening? Preizkusite vaje, ki smo jih opisali v \u010dlanku in nam v komentarjih sporo\u010dite, kako so vam bile v\u0161e\u010d. In ne pozabite deliti \u010dlanka s prijatelji, ki bodo zagotovo cenili navdih za visokokakovosten trening s suspenzijskim sistemom.<\/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\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>S suspenzijskim sistemom lahko okrepite center telesa, zgradite mi\u0161i\u010dno maso in u\u010dinkovito shuj\u0161ate. Nau\u010dili vas bomo, kako to storiti.<\/p>\n","protected":false},"author":129,"featured_media":260556,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7107,7485,6459,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-280343","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-trening-sl","10":"tag-vadba-sl","11":"tag-vaje-z-lastno-tezo","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako trenirati s suspenzijskim sistemom? 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