{"id":291414,"date":"2021-08-31T19:08:00","date_gmt":"2021-08-31T17:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291414"},"modified":"2021-08-31T14:55:46","modified_gmt":"2021-08-31T12:55:46","slug":"naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/","title":{"rendered":"Nau\u010dite se telovaditi na drogu za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike"},"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\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/#Zakaj_je_dobro_telovaditi_na_drogu_za_dvigovanje\" title=\"Zakaj je dobro telovaditi na drogu za dvigovanje?\">Zakaj je dobro telovaditi na drogu za dvigovanje?<\/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\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/#Kako_trenirati_na_drogu_za_dvigovanje\" title=\"Kako trenirati na drogu za dvigovanje?\">Kako trenirati na drogu za dvigovanje?<\/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\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/#10_osnovnih_vaj_za_dvigovanje_na_drogu_%E2%80%93_za_mocne_roke_hrbet_in_trebuh\" title=\"10 osnovnih vaj za dvigovanje na drogu &#8211; za mo\u010dne roke, hrbet in trebuh\">10 osnovnih vaj za dvigovanje na drogu &#8211; za mo\u010dne roke, hrbet in trebuh<\/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\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Drog za dvigovanje se nahaja v ve\u010dini fitnesov, najdete pa ga lahko tudi na zunanjih vadbenih povr\u0161inah. Morda ga imate celo doma, vendar ne veste veliko o vadbi z njim. Veliko ljudi misli, da je namenjen samo mo\u0161kim, in sicer najmo\u010dnej\u0161im. Po branju tega \u010dlanka boste zagotovo razumeli, da temu v resnici ni tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z drogom za dvigovanje<\/strong> lahko opravljate veliko ve\u010d vaj kot le dvigovanje ali druge akrobatske podvige. Obstajajo tudi druge la\u017eje vaje, ki so primerne za skoraj vsakogar. V tem \u010dlanku se boste nau\u010dili, kako jih izvajati. Nato jih lahko uporabite za popestritev treninga in <strong>svojemu telesu ponudite nov impulz za razvoj mi\u0161ic in funkcionalne mo\u010di.<\/strong><\/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_dobro_telovaditi_na_drogu_za_dvigovanje\"><\/span>Zakaj je dobro telovaditi na drogu za dvigovanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priljubljenost vaj z drogom za dvigovanje nara\u0161\u010da s \u0161tevilom na novo zgrajenih vadbenih mest in tudi zato, ker je na voljo kot <a href=\"https:\/\/gymbeam.si\/vecnamenski-drog-za-vadbo-doma-gymbeam.html\" target=\"_blank\" aria-label=\"vadbeni pripomo\u010dek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeni pripomo\u010dek<\/a> za doma\u010de fitnese. <strong>Tako lahko vadite na drogu ne le v fitnesu, temve\u010d tudi doma ali na prostem<\/strong>. Postavite ga lahko tudi nad vrata in va\u0161 mini doma\u010di fitnes je pripravljen. Velika prednost je, da ne potrebujete ni\u010desar drugega kot svoje telo. Lahko si privo\u0161\u010dite tudi nekaj dodatnih <a href=\"https:\/\/gymbeam.si\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"raztezkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raztezkov<\/a>, ki vam bodo pomagali pri izvajanju vaj.<\/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\/08\/image00011-2-1-749x1124.jpeg\" alt=\"Zakaj je dobro telovaditi na drogu za dvigovanje?\" class=\"wp-image-287754\" title=\"Zakaj je dobro telovaditi na drogu za dvigovanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pri vadbi na drogu za dvigovanje razvijete <strong>funkcionalno mo\u010d<\/strong>. To vam bo pri\u0161lo prav pri vadbi z ute\u017emi in v vsakdanjem \u017eivljenju. Va\u0161e mi\u0161ice bodo namre\u010d u\u010dinkoviteje sodelovale z \u017eiv\u010dnim sistemom in se tako bolje vklju\u010devale. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z rednim treningom na drogu verjetno ne boste postali Arnold Schwarzenegger, vsekakor pa lahko pri\u010dakujete nekaj mi\u0161i\u010dne mase. Poglejte na primer <a href=\"https:\/\/www.youtube.com\/watch?v=RFPsvF3UOdo&amp;t=3s\" target=\"_blank\" aria-label=\"Franka Medrana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Franka Medrana<\/a> in druge \u0161portnike, ki se ukvarjajo s kalisteniko. Svoja telesa so zgradili na drogu za dvigovanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z drogovi za dvigovanje boste okrepili mi\u0161ice rok (ramena, bicepse, tricepse, podlakti), hrbet, prsni ko\u0161 in trebu\u0161ne mi\u0161ice<\/strong>. S tem ne boste dosegli le dobro oblikovane postave, temve\u010d tudi bolj\u0161o dr\u017eo. Poleg tega boste imeli mo\u010dnej\u0161i oprijem, ki ga boste lahko uporabili pri mrtvem dvigu, a primer. [2-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vrsta vadbe ima seveda tudi druge prednosti, tako kot skoraj vsaka telesna dejavnost. Ne bo vam pomagala le pri izgradnji <strong>mi\u0161i\u010dne mase<\/strong>, temve\u010d boste pri tem pokurili tudi precej\u0161njo koli\u010dino kalorij in tako podprli<strong> izgubo telesne te\u017ee.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izbolj\u0161ali boste tudi svojo telesno pripravljenost in gibljivost, na primer koordinacijo, ravnote\u017eje ali gibljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"ILfuVd\"><span class=\"hgKElc\"><strong>Vsaka telesna dejavnost pozitivno vpliva<\/strong> na va\u0161e telesno in du\u0161evno <strong>zdravje<\/strong>. Najverjetneje poznate tisti \u010dudovit ob\u010dutek po vadbi. Povzro\u010dajo ga endorfini (hormoni sre\u010de). Zaradi njih ste tako sre\u010dni in samozavestni, da se po\u010dutite motivirani za ponovno vadbo. [3\u20135]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_na_drogu_za_dvigovanje\"><\/span>Kako trenirati na drogu za dvigovanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi \u010de ste za\u010detnik, vam ni treba skrbeti glede tega, kako za\u010deti z drogom za dvigovanje. \u010ce boste redno vadili, boste kmalu videli odli\u010dne rezultate.<\/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>Ve\u010dino vaj z drogom za dvigovanje lahko prilagodite svojim sposobnostim<\/strong>. \u010ce si jih \u017eelite olaj\u0161ati, uporabite <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\"trak za vadbo, t. i. ekspander (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trak za vadbo, t. i. ekspander<\/a>. Zmanj\u0161al bo obremenitev in vam pomagal v boju z gravitacijo. \u010ce pa so osnovne vaje za vas prelahke, dodajte nekaj obremenitve in preidite na naslednjo stopnjo. Poskusite trenirati z <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"obte\u017eilnim jopi\u010dem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a> ali pa si na gle\u017enje pritrdite <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"trakove z ute\u017emi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trakove z ute\u017emi<\/a>. Druga mo\u017enost je <a href=\"https:\/\/gymbeam.si\/dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\"pas (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pas<\/a>, na katerem je obe\u0161ena plo\u0161\u010da ali <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>.<\/li><li><strong>Redno, vsaj dvakrat na teden, vklju\u010dite vadbo izbranih vaj<\/strong>. Na za\u010detku je dovolj, da naredite le nekaj ponovitev (na primer 6-12 vaj, 3-5 serij). Ko se boste postopoma izbolj\u0161evali, to \u0161tevilo pove\u010dujte.<\/li><li><strong>Vsako vajo posku\u0161ajte izvajati po\u010dasi, pri tem pa nadzorujte svoje gibanje<\/strong>. Va\u0161a prednostna naloga mora biti pravilna izvedba in ne \u0161tevilo ponovitev. Izbolj\u0161ali se boste le z obvladovanjem tehnike. Nau\u010dili se boste vklju\u010devati prave mi\u0161ice ter prepre\u010dili po\u0161kodbe in morebitna mi\u0161i\u010dna neravnovesja.<\/li><li><strong>Skratka, ni treba, da celotno vadbo takoj pre\u017eivite na drogu za dvigovanje.<\/strong> Izberete lahko le nekatere od spodnjih vaj in jih vklju\u010dite v svoj trening. Za vadbo hrbtnih mi\u0161ic boste na primer potrebovali potege s \u0161irokim prijemom nad rokami, medtem ko pri vadbi bicepsa izberite vajo chin-up. Svojim najljub\u0161im vajam za trebu\u0161njake pa lahko dodate \u0161e dvig kolen ali L-sit.<\/li><li><strong>Ko se odlo\u010dite za vadbo na drogu za dvigovanje, vzemite s seboj <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\"trena\u017eer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trena\u017eer<\/a> ali <a href=\"https:\/\/gymbeam.si\/crossfit-gimnasticni-obroci-gymbeam.html\" target=\"_blank\" aria-label=\"gimnasti\u010dne obro\u010de (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gimnasti\u010dne obro\u010de<\/a><\/strong>. Te vadbene pripomo\u010dke lahko preprosto pritrdite na drog za dvigovanje in u\u010dinkovito trenirate roke, jedro telesa in noge. To bo \u0161e bolj spremenilo va\u0161o vadbo. Hkrati boste vklju\u010dili ve\u010d mi\u0161ic. [6]<\/li><\/ul>\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 za krepitev jedra telesa, poskusite z vadbo v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vaditi s trena\u017eerjem? Preizkusite te u\u010dinkovite vaje za celotno telo<\/a><\/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=\"10_osnovnih_vaj_za_dvigovanje_na_drogu_%E2%80%93_za_mocne_roke_hrbet_in_trebuh\"><\/span>10 osnovnih vaj za dvigovanje na drogu &#8211; za mo\u010dne roke, hrbet in trebuh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred treningom se ne pozabite nekoliko ogreti (tek na mestu ali <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"preskakovanje vrvi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje vrvi<\/a>). Nato ogrejte celotno telo s kro\u017enimi gibi v velikih sklepih. Po kon\u010danem glavnem delu si vzemite nekaj minut za raztezanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spodnje vaje bodo u\u010dinkovito okrepile celoten zgornji del telesa. Nekatere od njih, kot so na primer lopati\u010dni potegi ali negativni potegi, vam bodo pomagale na poti do prvega potega. In \u010de vam ga \u0161e ne uspe narediti, si pri tem pomagajte z ekspanderjem.<\/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. Skapularni dvig na drogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Primite drog z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Aktivirajte jedro in pustite, da noge naravno visijo.\r\n<\/li><li><strong>Izvedba<\/strong>: Z nadzorovanim gibom potegnite lopatice skupaj in ramena stran od u\u0161es, medtem ko izdihujete. V zgornjem polo\u017eaju ostanite sekundo, nato se vrnite v za\u010detni polo\u017eaj in gib ponovite.\r\n<\/li><li><strong>Pogoste napake<\/strong>: nihanje, nenadzorovano gibanje, nezadosten ali prevelik obseg gibanja.<\/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\/08\/hrazda-Scapula-pull-up.gif\" alt=\"Kako izvesti skapularni dvig na drogu?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti skapularni dvig na drogu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Negativni dvig<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: V zgornjem polo\u017eaju za dvigovanje (lahko sko\u010dite na drog ali uporabite pliometri\u010dno \u0161katlo): primite drog z nadro\u010dnim prijemom, ki je \u0161ir\u0161i od \u0161irine ramen. Aktivirajte jedro telesa ter mi\u0161ice hrbta in rok.<\/li><li><strong>Izvedba<\/strong>: Za\u010dni se spu\u0161\u010dati v spodnji polo\u017eaj za dvigovanje \u010dim po\u010dasneje, medtem ko izdihujete. Ko so komolci skoraj iztegnjeni, se postavite na \u0161katlo ali tla. Vrnite se v za\u010detni polo\u017eaj in ponovite gibanje.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Prehitro spu\u0161\u010danje, nenadzorovano gibanje, nihanje, nezadostna ali pretirana aktivacija mi\u0161ic hrbta, rok in trebu\u0161nih mi\u0161ic.<\/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\/08\/hrazda-Negative-pull-ups.gif\" alt=\"Kako pravilno izvesti vajo negativni dvig?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti vajo negativni dvig?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Chin-Up<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: V tem polo\u017eaju se oprimite droga s podro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene proti vam). Noge pustite viseti ali pa jih pokr\u010dite in prekri\u017eajte eno \u010dez drugo. Aktivirajte jedro.<\/li><li><strong>Izvedba<\/strong>: Ob izdihu potegnite lopatice skupaj ter aktivirajte mi\u0161ice hrbta in rok. Za\u010dni se dvigovati. Prsni ko\u0161 je obrnjen proti palici. Ko je glava nekoliko nad drogom, se za\u010dnite med vdihom po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj, lopatice naj bodo nazaj in navzdol. Ponovite dvig.<\/li><li><strong>Pogoste napake<\/strong>: Nihanje, premajhen obseg gibanja, zaobljen hrbet v zgornjem polo\u017eaju, dvignjena ramena in pomo\u010d z nogami.<\/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\/08\/hrazda-Chin-up-podhmat.gif\" alt=\"Kako pravilno izvajati vajo chin-up?\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati vajo chin-up?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ozki dvig na drogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom nekoliko \u0161ir\u0161e od \u0161irine ramen (dlani so obrnjene stran od vas). Noge pustite viseti ali jih pokr\u010dite in prekri\u017eajte eno \u010dez drugo. Aktivirajte jedro.<\/li><li><strong>Izvedba<\/strong>: Ob izdihu potegnite lopatice skupaj ter aktivirajte mi\u0161ice hrbta in rok. Za\u010dni se dvigovati. Prsni ko\u0161 je obrnjen proti palici. Ko je glava nekoliko nad drogom, se za\u010dnite med vdihom po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj, lopatice naj bodo nazaj in navzdol. Ponovite dvig.<\/li><li><strong>Pogoste napake<\/strong>: Nihanje, premajhen obseg gibanja, zaobljen hrbet, dvignjena ramena, pomo\u010d z nogami.<\/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\/08\/hrazda-Pull-up-nadhmat-na-uzko.gif\" alt=\"Kako pravilno izvajati ozke dvige?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati ozke dvige?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u0160iroki dvig<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Noge pustite viseti ali jih pokr\u010dite in prekri\u017eajte eno \u010dez drugo. Aktivirajte jedro.<\/li><li><strong>Izvedba<\/strong>: Ob izdihu potegnite lopatice skupaj ter aktivirajte mi\u0161ice hrbta in rok. Za\u010dni se dvigovati. Prsni ko\u0161 je obrnjen proti drogu. Ko je glava nekoliko nad drogom, se za\u010dnite med vdihom po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj, lopatice naj bodo postavljene nazaj in navzdol. Ponovite dvig.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nihanje, premajhen obseg gibanja, zaobljen hrbet, dvignjena ramena, pomo\u010d z nogami.<\/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\/08\/hrazda-Pull-up-nadhmat-na-siroko.gif\" alt=\"Kako pravilno izvajati \u0161iroki dvig na drogu?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati \u0161iroki dvig na drogu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dvig z vise\u010dimi koleni<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Stegnite lopatice skupaj in iztegnite noge.<\/li><li><strong>Izvedba<\/strong>:&nbsp;V izdihu aktivirajte trebu\u0161ne mi\u0161ice in dvignite kolena proti trupu. Lopatice med celotno vajo ostanejo spu\u0161\u010dene. Z vdihom se vrnite v za\u010detni polo\u017eaj. Gibanje ponovite.<\/li><li><strong>Pogoste napake<\/strong>: Nihanje, nenadzorovano gibanje, dvignjene lopatice, pomo\u010d z nogami.<\/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\/08\/hrazda-Knee-raises.gif\" alt=\"Kako pravilno izvajati dvig z vise\u010dimi koleni?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati dvig z vise\u010dimi koleni?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Po\u0161evni dvig z vise\u010dimi koleni<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Stegnite lopatice skupaj in iztegnite noge.<\/li><li><strong>Izvedba<\/strong>: Dvignite kolena po\u0161evno proti trupu tako, da aktivirate trebu\u0161ne mi\u0161ice in hkrati izdihnete. Kolena se naj skoraj dotikajo va\u0161ih pazduh. Lopatice ostanejo med celotno vajo spu\u0161\u010dene navzdol. Med vdihom iztegnite noge in se vrnite v za\u010detni polo\u017eaj. Gibanje ponovite na drugo stran.<\/li><li><strong>Pogoste napake<\/strong>: Nihanje, nenadzorovano gibanje, dvignjene lopatice, pomo\u010d z nogami.<\/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\/08\/hrazda-Twisted-knee-raises.gif\" alt=\"Kako pravilno izvajati po\u0161evni dvig z vise\u010dimi koleni?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati po\u0161evni dvig z vise\u010dimi koleni?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Dvig z iztegnjenimi nogami<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Stegnite lopatice skupaj in iztegnite noge.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite iztegnjene noge, dokler ne tvorijo pravega kota s telesom (ali dokler vam telo to dopu\u0161\u010da), tako da med izdihom aktivirate trebu\u0161ne mi\u0161ice. V tem polo\u017eaju vztrajajte eno sekundo, nato pa z vdihom in izdihom za\u010dnite nadzorovano spu\u0161\u010dati noge. Gibanje ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Neobvladljivo gibanje, lopatice so dvignjene, premajhen obseg gibanja.<\/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\/08\/hrazda-Straight-leg-raises.gif\" alt=\"Kako pravilno izvajati vise\u010de po\u0161evni dvig z iztegnjenimi nogami?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati vise\u010de po\u0161evni dvig z iztegnjenimi nogami?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Vise\u010di L-Sit<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Stegnite lopatice skupaj in iztegnite noge.<\/li><li><strong>Izvedba<\/strong>: Dvignite iztegnjene noge, dokler ne tvorijo pravega kota s telesom (ali dokler vam telo to dopu\u0161\u010da), tako da med izdihom aktivirate trebu\u0161ne mi\u0161ice. V tem polo\u017eaju ostanite \u010dim dlje, nato pa noge spustite navzdol. Ponovite gib.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje in pretirano nihanje, lopatice so dvignjene, premalo \u010dasa ostanejo v zgornjem polo\u017eaju.<\/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\/08\/hrazda-L-sit-hold.gif\" alt=\"Kako pravilno izvajati vise\u010di L-sit?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati vise\u010di L-sit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. No\u017eni prsti do droga<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Prijem droga z nadro\u010dnim prijemom v \u0161irini ramen (dlani so obrnjene stran od vas). Stegnite lopatice skupaj in iztegnite noge.<\/li><li><strong>Izvedba<\/strong>: Poskusite se dotakniti droga z iztegnjenimi nogami tako, da med izdihom aktivirate trebu\u0161ne mi\u0161ice. Po\u010dasi se vrnite v za\u010detni polo\u017eaj in ponovite gibanje.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Neobvladljivo gibanje, lopatice so dvignjene, premajhen obseg gibanja.<\/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\/08\/hrazda-Toes-to-bar.gif\" alt=\"Kako pravilno izvajati vajo no\u017eni prsti do droga?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati vajo no\u017eni prsti do droga?\"\/><\/figure><\/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>Na drogu za dvigovanje lahko trenirate skoraj povsod. Vse, kar morate storiti, je, da se odpravite v fitnes ali na bli\u017enje igri\u0161\u010de. Ko \u017eelite vaditi doma, ga postavite na vrata ali pritrdite na strop. Omogo\u010dil vam bo izvajanje razli\u010dnih razli\u010dic dvigov, pa tudi veliko u\u010dinkovitih vaj za trebu\u0161ne mi\u0161ice. <strong>Vadba z drogom za dvigovanje bo izbolj\u0161ala va\u0161o dr\u017eo, okrepila roke, hrbet in trebu\u0161ne mi\u0161ice<\/strong>. Poleg tega boste pridobili ve\u010djo <strong>funkcionalno mo\u010d<\/strong> in s tem bolj\u0161i nadzor nad svojimi mi\u0161icami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je vaja z drogom za dvigovanje zelo u\u010dinkovita, in \u010de boste pri njej vztrajali, boste kmalu opazili izbolj\u0161anje in pove\u010danje mase hrbtnih mi\u0161ic. Tako boste lahko na primer zmogli ve\u010d ponovitev dolo\u010dene vaje ali pa jo boste izvajali bolje. To je preprost na\u010din za izbolj\u0161anje stanja va\u0161ega telesa in duha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Zagotovo bodo cenili nasvete o vajah na drogu za dvigovanje.<\/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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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 pravilno vaditi na drogu za dvigovanje in kako do potankosti obvladati dvigovanje? V tem \u010dlanku boste na\u0161li 10 u\u010dinkovitih vaj za mo\u010dnej\u0161e roke, hrbet in trebu\u0161ne mi\u0161ice.<\/p>\n","protected":false},"author":129,"featured_media":287954,"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":[7665,7107,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291414","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-dvig-trupa","9":"tag-oprema-za-vadbo","10":"tag-trening-sl","11":"tag-vadba-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nau\u010dite se telovaditi na drogu za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako telovaditi na drogu za dvigovanje? 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