{"id":290160,"date":"2021-09-01T19:08:00","date_gmt":"2021-09-01T17:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290160"},"modified":"2022-02-07T13:17:02","modified_gmt":"2022-02-07T12:17:02","slug":"10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/","title":{"rendered":"10 u\u010dinkovitih vaj za trup in zadnjico s Fit Ball \u017eogo"},"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\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/#Zakaj_je_koristno_telovaditi_z_zogo_za_stabilnost\" title=\"Zakaj je koristno telovaditi z \u017eogo za stabilnost?\">Zakaj je koristno telovaditi z \u017eogo za stabilnost?<\/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\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/#Kako_trenirati_z_zogo_za_stabilnost\" title=\"Kako trenirati z \u017eogo za stabilnost?\">Kako trenirati z \u017eogo za stabilnost?<\/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\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/#10_vaj_za_stabilnost_ter_mocan_trup_noge_in_zadnjico\" title=\"10 vaj za stabilnost ter mo\u010dan trup, noge in zadnjico\">10 vaj za stabilnost ter mo\u010dan trup, noge in zadnjico<\/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\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/#Trening_trupa_in_zadnjice_z_zogo_za_stabilnost\" title=\"Trening trupa in zadnjice z \u017eogo za stabilnost\">Trening trupa in zadnjice z \u017eogo za stabilnost<\/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\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ta velika pisana \u017eoga je bila zasnovana za ve\u010d kot le ob\u010dasno sedenje ali raztezanje hrbta. Je ve\u010dnamenski pripomo\u010dek, ki ga lahko uporabljate za vadbo celega telesa in vam lahko pomaga izbolj\u0161ati ravnote\u017eje. <strong>Z njo lahko telovadite tako doma kot v telovadnici in tako popestrite svoje treninge.&nbsp;<\/strong>\u010ce ste se \u017ee naveli\u010dali vadbe z lastno telesno te\u017eo ali ute\u017enimi ro\u010dkami ali pa preprosto potrebujete nove izzive, je lahko \u017eoga za stabilnost prava izbira za vas, saj je vadba z njo u\u010dinkovita in zabavna! V \u010dlanku boste na\u0161li 10 u\u010dinkovitih vaj z \u017eogo za krepitev va\u0161ega trupa, pa tudi nog in zadnjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_koristno_telovaditi_z_zogo_za_stabilnost\"><\/span>Zakaj je koristno telovaditi z \u017eogo za stabilnost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\"\u017doga za stabilnost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017doga za stabilnost<\/a> je prakti\u010den pripomo\u010dek za treninge, ki ga lahko kupite in enostavno shranite doma. Preprosto jo napihnite in pripravljeni ste na trening. Cenili jo bodo tudi ljudje, ki imajo sede\u010do slu\u017ebo, kar jim povzro\u010da te\u017eave s hrbtom. <strong>Pri sedenju in nihanju na \u017eogi za stabilnost so vklju\u010dene mi\u0161ice globokega stabilizacijskega sistema<\/strong> (trup), kar lahko povzro\u010di bolj\u0161o dr\u017eo telesa. Ni pa priporo\u010dljivo ves dan sedeti na \u017eogi, saj bi s tem lahko preobremenili aktivirane mi\u0161ice hrbta in trebuha. Za za\u010detek bo dovolj 30 minut. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa \u017eelite za odli\u010den pripomo\u010dek kar se da izkoristiti, morate narediti ve\u010d kot le sedeti na njej. Prav tako jo morate vklju\u010diti v svojo vadbo. Ta pripomo\u010dek za stabilnost bo odli\u010dno preizkusil va\u0161e <strong>ravnote\u017eje in koordinacijske sposobnosti.<\/strong> \u010ce so to va\u0161e slabosti, ne skrbite. Z redno vadbo z \u017eogo za stabilnost se lahko hitro izbolj\u0161ate na teh podro\u010djih. <span style=\"color: #ff6600\">[3-4]<\/span><\/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 z <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" aria-label=\"\u017eogo za stabilnost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eogo za stabilnost<\/a> vklju\u010dite in okrepite tudi mi\u0161ice trupa<\/strong>, ki jih v\u010dasih imenujemo tudi jedrni ali globoki spinalni stabilizacijski sistem. To pa ni klju\u010dno zgolj za pravilno dr\u017eo telesa med vsakodnevnimi aktivnostmi, ampak tudi pri vsakem \u0161portu. Mo\u010dan trup vam bo pri\u0161el prav pri dvigovanju te\u017ekih ute\u017ei, teku in drugih priljubljenih aktivnostih. Hkrati boste podprli naravno za\u0161\u010dito telesa pred po\u0161kodbami. Odvisno od tega, katere vaje se odlo\u010dite vklju\u010diti v svoj trening, boste lahko vklju\u010dili tudi druge dele telesa. Tako vam \u017eoga za stabilnost omogo\u010da trening <strong>mi\u0161ic rok, hrbta in nog. <\/strong><span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete druge na\u010dina za krepitev trupa, poskusite s treningom, ki smo ga opisali v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/\" target=\"_blank\" aria-label=\"Kako trenirati s trakovi za vadbo? Preizkusite te u\u010dinkovite vaje za celo telo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako trenirati s trakovi za vadbo? Preizkusite te u\u010dinkovite vaje za celo telo.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Zakaj je koristno telovaditi z \u017eogo za stabilnost?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Zakaj je koristno telovaditi z \u017eogo za stabilnost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" 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_z_zogo_za_stabilnost\"><\/span>Kako trenirati z \u017eogo za stabilnost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg \u017eoge za stabilnost boste za vadbo potrebovali <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-blue-gymbeam.html\" target=\"_blank\" aria-label=\"podlogo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in veliko prostora okoli sebe. Izberete lahko le nekatere od spodnjih vaj in jih vklju\u010dite v svoj trening, ali pa poskusite vseh 10.<\/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\">Poskusite na primer HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>opravite eno 30-sekundno vajo, nato pa 30 sekund po\u010divajte,<\/li><li>pojdite na drugo vajo in ko opravite vse, je en set kon\u010dan,<\/li><li>\u010de vklju\u010dite vseh 10 vaj, bo 1 set trajal 10 minut,<\/li><li>med seti si vzemite 1-2 minuti odmora,<\/li><li>na ta na\u010din zaklju\u010dite 2-3 sete.<\/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\">Ali pa kro\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>opravite 8-20 ponovitev vsake vaje, eno za drugo,<\/li><li>v primeru izometri\u010dnih vaj, kot je plankanje, poskusite v tem polo\u017eaju ostati vsaj 20 sekund,<\/li><li>na ta na\u010din zaklju\u010dite 2-3 sete,<\/li><li>med seti si vzemite 1-2 minuti odmora.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30209,4494,29120,48742,46033,49021,8350,28792,7185,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"10_vaj_za_stabilnost_ter_mocan_trup_noge_in_zadnjico\"><\/span>10 vaj za stabilnost ter mo\u010dan trup, noge in zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te vaje so odli\u010dne za va\u0161 trup, vklju\u010dile pa bodo tudi mi\u0161ice nog in zadnjice. Poskusite jih izvajati po\u010dasi, medtem ko nadzirate svoje gibanje, ker zahtevajo odli\u010dno stabilnost in koordinacijo. Pred treningom se ne pozabite <strong>rahlo ogreti<\/strong> (tek na mesti ali preskakovanje <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnice<\/a>). Nato <strong>ogrejte celo telo<\/strong> s kro\u017enimi gibi v velikih sklepih. Po glavnem delu si vzemite nekaj minut za <strong>raztezanje.<\/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. Plankanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Podlakti naslonite na \u017eogo in iztegnite noge. Telo naj bo \u010dvrsto in poskusite ga obdr\u017eati v ravni liniji.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Dihajte naravno, telo imejte \u010dvrsto in ta polo\u017eaj poskusite ohraniti nekaj sekund.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Hrbet je uslo\u010den, medenica je previsoko.<\/li><\/ul>\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\/07\/Fitlopta-Plank.gif\" alt=\"Kako izvesti plank z \u017eogo za stabilnost\" class=\"wp-image-283693\" title=\"Kako izvesti plank z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sukanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Srednje visoka dr\u017ea z nogami v \u0161irini ramen. Z iztegnjenimi rokami primite \u017eogo za stabilnost, poravnajte hrbet in dr\u017eite \u017eogo pred seboj.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Aktivirajte trebu\u0161ne mi\u0161ice in zasukajte \u017eogo na stran. Gibanje prihaja iz celotnega zgornjega dela telesa. Roke naj bodo iztegnjene. Vrnite se na sredino in naredite enak gib \u0161e na drugo stran.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Roke so upognjene, nezadostno ali prekomerno sukanje, uslo\u010den hrbet.<\/li><\/ul>\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\/07\/Fitlopta-Rotacie.gif\" alt=\"Kako izvajati sukanje z \u017eogo za stabilnost\" class=\"wp-image-283707\" title=\"Kako izvajati sukanje z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Izpadni koraki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Vstanite in postavite \u017eogo za seboj. Upognite koleno in postavite nart na \u017eogo. Druga noga naj bo vzravnana. Roke naj bodo ob telesu.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Dr\u017eite telo \u010dvrsto in nogo na \u017eogi potisnite nazaj. Hkrati upognite drugo nogo in iztegnite roke naprej za bolj\u0161o stabilnost. S telesom poskusite ustvariti ravno \u010drto v spodnjem polo\u017eaju. Najprej naredite en set z eno nogo, nato \u0161e z drugo.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Majhen obseg gibov, telo se nagiba v stran.<\/li><\/ul>\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\/07\/Fitlopta-Vypady.gif\" alt=\"Izpadni koraki z \u017eogo za stabilnost\" class=\"wp-image-283721\" title=\"Kako izvajati izpadne korake z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Po\u010depi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Srednje visoka dr\u017ea z nogami v \u0161irini ramen. Zgrabite \u017eogo na obeh straneh, dvignite glavo in poravnajte hrbet. Aktivirajte trup. Roke naj ostanejo iztegnjene.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Naredite po\u010dep z \u017eogo nad glavo. Poskusite posnemati proces sedenja na nizkem stolu. Hrbet poskusite ohraniti naravno ukrivljen in telesno te\u017eo prenesite na celo stopalo. Ni treba iti prenizko, kot 90\u00b0 v kolenih je dovolj.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Hrbet je preve\u010d upognjen, nagnjen naprej, premajhen obseg gibov, kolena niso poravnana z gle\u017enji in prsti.<\/li><\/ul>\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\/07\/Fitlopta-Drep.gif\" alt=\"Kako izvajati po\u010depe z \u017eogo za stabilnost\" class=\"wp-image-283735\" title=\"Kako izvajati po\u010depe z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Lezite na \u017eogo za stabilnost, upognite kolena in pustite noge na tleh. Upognite komolce in jih polo\u017eite na sence.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Za\u010dnite delati trebu\u0161njake tako, da aktivirate trebu\u0161ne mi\u0161ice. V spodnjem polo\u017eaju vdihnite, v zgornjem pa izdihnite. Na poti navzgor dvignite samo glavo, vrat in zgornji del hrbta.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Trebu\u0161ne mi\u0161ice niso dovolj vklju\u010dene.<\/li><\/ul>\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\/07\/Fitlopta-Crunches.gif\" alt=\"Kako izvajati trebu\u0161njake z \u017eogo za stabilnost\" class=\"wp-image-283749\" title=\"Kako izvajati trebu\u0161njake z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dead Bug<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Lezite na hrbet, z rokami primite \u017eogo za stabilnost in jo dvignite nad telo. Nato dvignite noge in prste naslonite na \u017eogo. Roke naj ostanejo iztegnjene.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Vdihnite, napnite trup in med izdihom polo\u017eite desno roko in levo nogo na tla. Leva roka in desna noga med tem gibom \u0161e vedno dr\u017eita \u017eogo. Nato svoje okon\u010dine vrnite v za\u010detni polo\u017eaj in gib ponovite na drugi strani. Na tla vedno postavite nasprotno roko in nogo. Hrbet je ves \u010das trdno na podlogi.<\/li><li><strong>Pogoste napake: <\/strong>Trebu\u0161ne mi\u0161ice niso dovolj vklju\u010dene, hrbet je dvignjen, kri\u017e upognjen.<\/li><\/ul>\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\/07\/Fitlopta-DeadBug.gif\" alt=\"Kako izvesti Dead Bug z \u017eogo za stabilnost\" class=\"wp-image-283763\" title=\"Kako izvesti Dead Bug z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V-ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Lezite na hrbet, postavite \u017eogo za stabilnost med gle\u017enje in jo po\u010dno stisnite. Iztegnite noge in iztegnjene roke dvignite nad glavo.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Vdihnite, napnite trup in iztegnjene noge dvignite z \u017eogo nad telo. Hkrati dvignite iztegnjene roke. Ko je \u017eoga nad trupom, jo primite z rokami. Nato se spustite v za\u010detni polo\u017eaj z rokami in \u017eogo za glavo. Ponovno vdihnite in z istim gibom potisnite \u017eogo nazaj med gle\u017enje. Hrbet je ves \u010das trdno na podlogi.<\/li><li><strong>Pogoste napake: <\/strong>Trebu\u0161ne mi\u0161ice niso dovolj vklju\u010dene, hrbet je dvignjen, kri\u017e upognjen.<\/li><\/ul>\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\/07\/Fitlopta-V-ups.gif\" alt=\"V-ups z \u017eogo za stabilnost\" class=\"wp-image-283777\" title=\"Kako izvajati V-ups z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na hrbet, noge upognite za pribli\u017eno 90\u00b0, stopala pa naslonite na \u017eogo za stabilnost. Roke polo\u017eite ob telo z dlanmi navzdol.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Medenico dvignite navzgor tako, da med izdihom hkrati aktivirate trup in zadnjico. Va\u0161a glava, zgornji del hrbta in roke ostanejo na podlogi in vam slu\u017eijo kot opora. Spustite medenico in jo znova dvignite, ko se rahlo dotaknete podloge. Medenico dvignite le tako visoko, da boste \u010dutili, da je va\u0161a zadnjica vklju\u010dena v vajo.<\/li><li><strong>Pogoste napake: <\/strong>Hrbet je preve\u010d upognjen, zadnjic in trebuh nista dovolj vklju\u010dena v vajo, hrbet je dvignjen, nezadosten ali pretiran obseg gibov v zgornjem polo\u017eaju.<\/li><\/ul>\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\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Kako izvesti most z \u017eogo za stabilnost\" class=\"wp-image-283791\" title=\"Kako izvesti most z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hamstring Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na hrbet, iztegnite noge in polo\u017eite pete na \u017eogo za stabilnost. Roke polo\u017eite ob telo z dlanmi navzdol.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Dvignite medenico z aktiviranjem zadnjice. Va\u0161a glava, zgornji del hrbta in roke ostanejo na podlogi in vam slu\u017eijo kot opora. \u017dogo skotalite proti sebi tako, da upognete kolena in noge zavrtite od pete do stopal. Med kotaljenjem bi morali \u010dutiti, kako se vklju\u010dijo zadnje stegenske mi\u0161ice. Vklju\u010den je tudi trup. Med celotno vajo dr\u017eite medenico navzgor.<\/li><li><strong>Pogoste napake: <\/strong>Hrbet je preve\u010d upognjen, zadnjica, stegna ali trebuh niso dovolj vklju\u010deni v vajo, majhen obseg gibov.<\/li><\/ul>\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\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Kako izvesti hamstring curls z \u017eogo za stabilnost\" class=\"wp-image-283805\" title=\"Kako izvesti hamstring curls z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Stability Ball Pike<\/h3>\n\n\n\n<p>Ta vaja je bolj primerna za napredne \u0161portnike. Zahteva mo\u010dan trup in dobro koordinacijo. \u010ce je \u0161e ne upate preizkusiti, vas prosimo, da izvedete spodnjo 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<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:&nbsp;<\/strong>Pokleknite na tla in postavite \u017eogo za seboj. Roke iztegnite in jih polo\u017eite na podlogo, noge pa postavite na \u017eogo. Ramena naj bodo nad rokami. S tem boste pri\u0161li do polo\u017eaja visokega planka. Telo naj bo \u010dvrsto in poskusite ga obdr\u017eati v ravni liniji.<\/li><li><strong>Izvedba: <\/strong>Dvignite boke navzgor, tako da aktivirate trebu\u0161ne mi\u0161ice in jih posku\u0161ajte poravnati z rameni. Obseg gibanja lahko postopoma pove\u010dujete. Roke in noge naj ostanejo iztegnjene. Ostanite v zgornjem polo\u017eaju 1-2 sekundi, nato se vrnite v za\u010detni polo\u017eaj (plank) in ponovite vajo<\/li><li><strong>Pogoste napake: <\/strong>Hrbet je v za\u010detnem polo\u017eaju upognjen. Stability Ball Pike<\/li><\/ul>\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\/07\/Fitlopta-Pike.gif\" alt=\"Stability Ball Pike\" class=\"wp-image-283819\" title=\"Kako izvesti pike vajo z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">La\u017eja razli\u010dica: Plank Knee Pull<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:&nbsp;<\/strong>Noge postavite na \u017eogo, iztegnjene roka pa polo\u017eite na tla. Ramena naj bodo nad rokami. S tem boste pri\u0161li do polo\u017eaja visokega planka. Telo naj bo \u010dvrsto in poskusite ga obdr\u017eati v ravni liniji.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Skotalite \u017eogo proti sebi tako, da potegnete kolena proti prsnemu ko\u0161u. Nato se vrnite v polo\u017eaj planka in ponovite gib.<\/li><li><strong>Pogoste napake:&nbsp;<\/strong>Hrbet je upognjen, gibanje omejeno.<\/li><\/ul>\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\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Kako izvajati Plank Knee Pull z \u017eogo za stabilnost\" class=\"wp-image-283833\" title=\"Kako izvajati Plank Knee Pull z \u017eogo za stabilnost\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_trupa_in_zadnjice_z_zogo_za_stabilnost\"><\/span>Trening trupa in zadnjice z \u017eogo za stabilnost<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=\"Vadba s fitnesl \u017eogo za krepitev trupa in stabilnosti l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sVHpECmdgmI?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>Vaje z \u017eogo za stabilnost vam lahko pomagajo popestriti va\u0161e treninge. <strong>\u010ce jih vklju\u010dite v vadbo, boste okrepili trup in mi\u0161ice spodnjih okon\u010din.<\/strong> Hkrati boste delali na ravnote\u017eju in koordinaciji. Sedaj lahko svojemu tedenskemu na\u010drtu dodate tudi HIIT vadbo ali kro\u017eni trening z \u017eogo za stabilnost. Zahvaljujo\u010d dana\u0161njemu \u010dlanku \u017ee veste, da \u017eoga za stabilnost ni le odli\u010dna za sedenje, ampak se lahko z njo tudi odli\u010dno razgibate. Delite \u010dlanek s prijatelji, ki bodo prav tako cenili vadbene nasvete v zvezi s tem fitnes pripomo\u010dkom.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako telovaditi s FitBall \u017eogo? V tem \u010dlanku boste na\u0161li 10 u\u010dinkovitih vaj z navodili za mo\u010dnej\u0161i trup, noge in zadnjico.<\/p>\n","protected":false},"author":129,"featured_media":283647,"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":[7107,6315,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-290160","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-trebusne-misice","10":"tag-trening-sl","11":"tag-vadba-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 u\u010dinkovitih vaj za trup in zadnjico s Fit Ball \u017eogo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"FitBall \u017eoga je odli\u010den pripomo\u010dek za doma\u010do vadbo. 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