{"id":310046,"date":"2021-11-16T14:58:30","date_gmt":"2021-11-16T13:58:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=310046"},"modified":"2022-03-23T13:05:56","modified_gmt":"2022-03-23T12:05:56","slug":"pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/","title":{"rendered":"Pridite v formo s temi 12 vajami z lastno telesno te\u017eo"},"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\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/#Kaksne_so_prednosti_treninga_z_lastno_tezo\" title=\"Kak\u0161ne so prednosti treninga z lastno te\u017eo?\">Kak\u0161ne so prednosti treninga z lastno te\u017eo?<\/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\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/#Je_to_vasa_prva_vadba_s_telesno_tezo_Preizkusite_teh_12_vaj\" title=\"Je to va\u0161a prva vadba s telesno te\u017eo? Preizkusite teh 12 vaj\">Je to va\u0161a prva vadba s telesno te\u017eo? Preizkusite teh 12 vaj<\/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\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/#3_primeri_vadbe_z_lastno_tezo\" title=\"3 primeri vadbe z lastno te\u017eo\">3 primeri vadbe z lastno te\u017eo<\/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\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/#Vadba_s_telesno_tezo_za_popolnoma_oblikovane_noge\" title=\"Vadba s telesno te\u017eo za popolnoma oblikovane noge\">Vadba s telesno te\u017eo za popolnoma oblikovane noge<\/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\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne glede na to, ali i\u0161\u010dete vaje za popestritev va\u0161e vadbene rutine v telovadnici, ali potrebujete nov navdih za doma\u010de treninge, ste pri\u0161li na pravo mesto. V \u010dlanku boste na\u0161li u\u010dinkovite vaje s telesno te\u017eo, njihovo pravilno tehniko, razli\u010dne razli\u010dice in nasvete, kako jih ote\u017eiti bolj izku\u0161enim \u0161portnikom. Prepri\u010dajte se sami, da je mogo\u010de opraviti <strong>odli\u010den trening in hkrati ohraniti kondicijo ali podpreti huj\u0161anje ali rast mi\u0161ic tudi brez opreme.<\/strong> Poskusite o\u017eiviti va\u0161o vadbo, na primer z vadbo celotnega telesa z lastno te\u017eo ali s HIIT-om.<\/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=\"Kaksne_so_prednosti_treninga_z_lastno_tezo\"><\/span>Kak\u0161ne so prednosti treninga z lastno te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi\u010d, ne potrebujete posebne opreme. Dovolj bi morala biti <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podloga za vadbo<\/a>. Poleg tega ima vadba s telesno te\u017eo \u0161e veliko ve\u010d prednosti.<\/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>Trenirate lahko kjerkoli<\/strong>. Tudi v va\u0161i dnevni sobi, hotelski sobi, na vrtu, <a href=\"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">parku<\/a> ali na ulici.<\/li><li>Vadba s telesno te\u017eo je odli\u010dna tudi za <strong>popestritev va\u0161ih treningov v fitnesu.<\/strong><\/li><li>Vaje lahko <strong>prilagodite<\/strong> glede na<strong> va\u0161o telesno pripravljenost in kondicijo.<\/strong><\/li><li>Va\u0161e telo se bo soo\u010dilo z novo vrsto obremenitve, ki lahko vodi do <strong>rasti in mo\u010di mi\u0161ic.<\/strong><\/li><li>Z vajami s telesno te\u017eo lahko ustvarite <strong>kro\u017eni, intervalni ali klasi\u010dni trening<\/strong> z dolo\u010denim \u0161tevilom nizov in ponovitev.<\/li><li><strong>Okrepili boste svoje jedro<\/strong>, ki je bistveno za dobro dr\u017eo.<\/li><li>\u010ce boste trenirali z vi\u0161jo intenzivnostjo, boste <strong>izbolj\u0161ali svojo kondicijo.<\/strong><\/li><li>Z obvladovanjem pravilne tehnike, boste razvili <strong>koordinacijo in fleksibilnost.<\/strong><\/li><li>Pliometri\u010dne vaje bodo izbolj\u0161ale va\u0161o <strong>gib\u010dnost<\/strong>.<\/li><li>Pokurili boste veliko kalorij in tako okrepili <strong>izgubo te\u017ee<\/strong>.<\/li><li><strong>Tak\u0161na vrsta vadbe vam bo vzela do 30 minut<\/strong>, kar bodo cenili mened\u017eerji, mamice na porodni\u0161kem dopustu in drugi, ki jim vedno zmanjkuje \u010dasa. <span style=\"color: #ff6600\">[1\u20134]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite za\u010deti telovaditi in se zdravo prehranjevati? Potem vas bodo morda presenetile vse prednosti zdravega na\u010dina \u017eivljenja. \u010ce vas ta tema zanima, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati?<\/strong><\/a><\/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=\"Je_to_vasa_prva_vadba_s_telesno_tezo_Preizkusite_teh_12_vaj\"><\/span>Je to va\u0161a prva vadba s telesno te\u017eo? Preizkusite teh 12 vaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teh 12 vaj lahko vklju\u010dite v HIIT ali kro\u017eni trening. Seveda lahko izberete samo vadbo, ki ustreza va\u0161emu na\u010drtu vadbe. Poleg tega lahko najdete inspiracijo tudi v na\u0161ih spodnjih primerih vadbe. Med vsako vajo <strong>ne pozabite vklju\u010diti svojega jedra in se osredoto\u010diti na pravilno tehniko<\/strong>. Ko obvladate osnovno razli\u010dico, lahko poskusite z drugimi razli\u010dicami vadbe ali dodate nekaj te\u017ee. Tako lahko vsako vajo naredite bolj zahtevno.<\/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. Sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010detni polo\u017eaj: Pokleknite in se postavite v polo\u017eaj za visok plank z iztegnjenimi rokami. Odprte dlani polo\u017eite na podlago pod ramena na razdalji, ki je nekoliko \u0161ir\u0161a. Povlecite ramena stran od u\u0161es in lopatice navzdol in nazaj. Komolci naj bodo od telesa oddaljeni 45 stopinj. Aktivirajte svoje jedro in dr\u017eite telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice.<\/li><li><strong>Izvedba:<\/strong> Izdih, naredite sklece in se s prsnim ko\u0161em v spodnjem polo\u017eaju posku\u0161ajte rahlo dotakniti tal. Nato med vdihom potisnite dlani in prste v blazino in se vrnite v za\u010detni polo\u017eaj. Naredite naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, upognjen nazaj (predvsem v ledvenem delu hrbtenice), nestabilne lopatice, komolci obrnjeni stran od telesa.<\/li><li>Razli\u010dice vadbe: Sklece na kolenih z dvignjenimi nogami ali rokami (klop, kav\u010d, pull up drog na tleh), sklece s ploskanjem, sklece v stoji.<\/li><li><strong>Kako narediti vadbo bolj zahtevno z dodajanjem opreme:<\/strong> Sklece na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinski \u017eogi<\/a>, sklece s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fit \u017eogo<\/a> in sklece na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ravnote\u017eni pol\u017eogi<\/a>, sklece 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>, <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diskom<\/a> na hrbtu, s <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijskim sistemom<\/a>, z <a href=\"https:\/\/gymbeam.si\/push-up-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dkami za sklece<\/a> ali z <a href=\"https:\/\/gymbeam.si\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ekspanderjem<\/a>&nbsp;okoli telesa, pritrjen pod dlani.<\/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\/10\/01-pushup.gif\" alt=\"Kako izvajati sklece?\" class=\"wp-image-303704\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati sklece?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010detni polo\u017eaj: Pokleknite in se postavite v polo\u017eaj za visok plank z iztegnjenimi rokami. Odprte dlani polo\u017eite na podlago pod ramena na razdalji, ki je nekoliko \u0161ir\u0161a. Povlecite ramena stran od u\u0161es in lopatice navzdol in nazaj. Komolci naj bodo od telesa oddaljeni 45 stopinj. Aktivirajte svoje jedro in dr\u017eite telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice.<\/li><li><strong>Izvedba: <\/strong>&nbsp;Dihajte normalno, mirujte in posku\u0161ajte ostati v polo\u017eaju nekaj sekund (ustavite \u010das na \u0161portni uri ali telefonu).<\/li><li><strong>Pogoste napake:<\/strong> Upogibanje v hrbtu, spu\u0161\u010danje bokov proti tlom, medenica je previsoko.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> plank na kolenih, plank z dvigom rok ali nog ali plank z izmeni\u010dnim dvigom rok in nog.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z uporabo dolo\u010dene opreme:<\/strong> Plank s fit \u017eogo, plank na blazini za ravnote\u017eje, plank na medicinski \u017eogi ali plank suspenzijskimi trakovi.<\/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\/10\/02-plank.gif\" alt=\"Kako pravilno izvajati plank?\" class=\"wp-image-303721\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati plank?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Glutealni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in polo\u017eite roke ob telo z dlanmi obrnjenimi navzdol. Upognite kolena, jih potegnite proti zadnjici, stopala naj ostanejo na tleh.<\/li><li><strong>Izvedba:<\/strong> Dvignite medenico tako, da aktivirate zadnji\u010dne mi\u0161ice in stegenske mi\u0161ice. Osredoto\u010dite se na kr\u010denje gluteusov v zgornjem polo\u017eaju. Zadr\u017eite sekundo ali dve, nato pa z nadzorovanim gibom spustite medenico. Naredite naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija gluteusa, upognjen hrbet, nenadzorovano gibanje.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Izometri\u010dna dr\u017ea v zgornjem polo\u017eaju (20\u201330 sekund), glutealni most z eno nogo (ena noga je iztegnjena in je usmerjena v strop).<\/li><li><strong>Kako narediti vajo bolj zahtevno z uporabo opreme:<\/strong> glutealni most na blazini za ravnote\u017eje, glutealni most z <a href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbenimi trakovi<\/a> nad koleni ali s&nbsp;<a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>&nbsp;na medenici.<\/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\/10\/03-glute-bridge.gif\" alt=\"Kako pravilno izvajati glutealni most?\" class=\"wp-image-303735\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati glutealni most?\"\/><\/figure><\/div>\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=\"36025,36298,36304,48829,50959,65257\" ><\/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<h3 class=\"wp-block-heading\">4. Pajkov izpadni korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010detni polo\u017eaj: Pokleknite in se postavite v polo\u017eaj za visok plank z iztegnjenimi rokami. Odprte dlani polo\u017eite na podlago pod ramena na razdalji, ki je nekoliko \u0161ir\u0161a. Povlecite ramena stran od u\u0161es in lopatice navzdol in nazaj. Komolci naj bodo od telesa oddaljeni 45 stopinj. Aktivirajte svoje jedro in dr\u017eite telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice.<\/li><li><strong>Izvedba:<\/strong> Izpadni korak naredite z desno nogo med izdihom (idealno do desne dlani, \u010de vam to omogo\u010data gibljivost in pro\u017enost). Nato vdihnite in vrnite nogo v za\u010detni polo\u017eaj. Nato naredite izpadni korak z levo nogo do leve dlani.<\/li><li><strong>Pogoste napake:<\/strong> Upogibanje v hrbtu<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Ko naredite izpadni korak, dvignite isto roko kot delovno nogo in poglejte v strop.<\/li><li><strong>Kako narediti vajo bolj zahtevno z uporabo nekaj opreme:<\/strong> Namestite vadbeni trak nad gle\u017enje ali uporabite <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>.<\/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\/10\/04-spider-lunge.gif\" alt=\"Kako pravilno izvajati pajkove izpadne korake?\" class=\"wp-image-303749\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati pajkove izpadne korake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank z dotikom ramen<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010detni polo\u017eaj: Pokleknite in stopite v polo\u017eaj visokega planka z iztegnjenimi rokami. Odprte dlani polo\u017eite pod ramena, bli\u017eje od \u0161irine ramen. Povlecite ramena stran od u\u0161es in lopatice navzdol in nazaj. Komolci naj bodo od telesa oddaljeni 45 stopinj. Okrepite svoje jedro in dr\u017eite telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice.<\/li><li><strong>Izvedba:<\/strong> Dvignite desno roko in se dotaknite leve rame. Hkrati posku\u0161ajte ohraniti stabilen polo\u017eaj. Nato roko vrnite na blazino in ponovite na drugi strani.<\/li><li><strong>Pogoste napake:<\/strong> Upognjen hrbet, nenadzorovano gibanje, nagibanje na strani.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Plank na kolenih.<\/li><li><strong>Kako narediti vadbo bolj zahtevno z uporabo opreme:<\/strong> Plank na fit \u017eogi ali blazini za ravnote\u017eje ali uporabite &nbsp;<a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za zapestje<\/a>.<\/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\/2016\/10\/05-plank-tap.gif\" alt=\"Kako pravilno izvajati plank z dotikom ramen?\" class=\"wp-image-303773\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati plank z dotikom ramen?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Po\u010depi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Dr\u017ea v \u0161irini ramen. Te\u017ea je na celotnem stopalu.<\/li><li><strong>Izvedba:<\/strong> Vdihnite in naredite po\u010dep tako, da potiskate medenico nazaj in navzdol. Pazite na nepravilno upogibanje v ledvenem in torakalnem delu hrbtenice. Spustite se do to\u010dke, kjer lahko hrbet ohranite naravno ukrivljen. Os kolena, gle\u017enja in stopala mora biti v liniji. Iz po\u010depa se dvigujte navzgor tako, da med izdihom aktivirate zadnji\u010dne mi\u0161ice in napnete sprednje mi\u0161ice. Naredite naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upogibanje nazaj, majhen obseg gibanja, nagnjenost naprej, kolena obrnjena navznoter, te\u017ea je neenakomerno razporejena, prevelika te\u017ea se prenese na prste ali peto.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> po\u010dep na eni nogi, po\u010dep (po\u010dep v razponu nekaj centimetrov v spodnjem polo\u017eaju).<\/li><li><strong>Kako narediti vajo bolj zahtevno z uporabo opreme:<\/strong> Po\u010dep z vadbenim trakom nad koleni, s fit \u017eogo nad glavo, na blazini za ravnote\u017eje, z &nbsp;<a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">barbellom<\/a>, kettlebellom, &nbsp;<a href=\"https:\/\/gymbeam.si\/medicinska-zoga-gymbeam-51160.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinsko \u017eogo<\/a>&nbsp;ali <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">power bagom<\/a>.<\/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\/2016\/10\/06-squat.gif\" alt=\"Kako pravilno narediti po\u010dep z lastno te\u017eo?\" class=\"wp-image-303787\" width=\"853\" height=\"480\" title=\"Kako pravilno narediti po\u010dep z lastno te\u017eo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Stranski izpadni korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> srednje \u0161iroka dr\u017ea.<\/li><li><strong>Izvedba:<\/strong> Vdihnite, naredite stranski izpadni korak z eno nogo in svojo te\u017eo prestavite na nogo. Med izdihom se vrnite v za\u010detni polo\u017eaj in naredite isto z drugo nogo. Kolena in stopala so ves \u010das obrnjena v isto smer, rahlo vstran.<\/li><li><strong>Pogoste napake:<\/strong> Upognjen hrbet, majhen obseg gibanja, kolena obrnjena navznoter.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Stranski izpadni korak s poskokom.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z uporabo opreme:<\/strong> Izpadni koraki z ekspanderjem nad koleni ali gle\u017enji, izpadni koraki na blazini za ravnote\u017eje, z kettlebell, medicinsko \u017eogo ali power bag.<\/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\/2016\/10\/07-side-lunge.gif\" alt=\"Kako pravilno izvajati stranski izpadni korak?\" class=\"wp-image-303801\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati stranski izpadni korak?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Po\u010dep s skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> dr\u017ea v \u0161irini ramen. Te\u017ea je na celotnem stopalu.<\/li><li><strong>Izvedba:<\/strong> Vdihnite in naredite po\u010dep tako, da potiskate medenico nazaj in navzdol. Pazite na nepravilno upogibanje v ledvenem in torakalnem delu hrbtenice. Poglobite se do to\u010dke, ko lahko hrbet ohranite naravno ukrivljen. Os kolena, gle\u017enja in stopala je v liniji. Sko\u010dite tako, da med izdihom aktivirate zadnji\u010dne mi\u0161ice in napnete sprednje mi\u0161ice. Vdihnite v zgornjem polo\u017eaju, nato se vrnite v po\u010dep in ponovno sko\u010dite.<\/li><li><strong>Pogoste napake:<\/strong> Hrbet je upognjen, majhen obseg gibanja, nagnjenost naprej, kolena obrnjena navznoter, te\u017ea je neenakomerno razporejena, prehaja na prst ali peto.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Dodajte \u0161e en skok v zgornjem polo\u017eaju tako, da povle\u010dete kolena proti prsnemu ko\u0161u (tako imenovani tuck jump).<\/li><li>Kako narediti vadbo zahtevnej\u0161o z opremo: po\u010dep s skokom na <strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pilometri\u010dni zaboj<\/a> , po\u010dep s skokom na blazino za ravnote\u017eje ali z power bag.<\/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\/2016\/10\/08-squat-jump.gif\" alt=\"Kako pravilno izvajati po\u010dep s skokom?\" class=\"wp-image-303815\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati po\u010dep s skokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Izpadni korak s skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> srednje \u0161iroka dr\u017ea.<\/li><li><strong>Izvedba:<\/strong> Stopala in kolena so ves \u010das obrnjena v isto smer, rahlo vstran. Za\u010dnite s korakom naprej in rahlo vstran. Prenesite svojo te\u017eo na sprednjo nogo. Poglobite se do to\u010dke, da va\u0161e koleno ustvari kot 90 stopinj z me\u010di ali celo ni\u017eje. Sko\u010dite tako, da med izdihom aktivirate zadnji\u010dne mi\u0161ice in napnete sprednje mi\u0161ice, ter zamenjajte nogo. Takoj, ko pristanete na tleh, vdihnite in naredite \u0161e eno ponovitev. Z rokami si pomagajte pri stabilnosti.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, napa\u010dna koordinacija.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Izpadni korak naprej brez skoka.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z opremo:<\/strong> izpadni korak s skokom na blazino za ravnote\u017eje, izpadni korak s skokom z power bagom, osjo ali obte\u017eilnim jopi\u010dem.<\/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\/2016\/10\/09-jumping-lunge.gif\" alt=\"Kako pravilno izvajati izpadni korak s skokom?\" class=\"wp-image-303829\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati izpadni korak s skokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Mrtvi dvig na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> srednje \u0161iroka dr\u017ea.<\/li><li><strong>Izvedba:<\/strong> Stopala in kolena so ves \u010das obrnjena v isto smer, rahlo vstran. Svojo te\u017eo prestavite na stoje\u010do nogo, ki je rahlo upognjena. Med vdihom se nagnite naprej in isto\u010dasno iztegnite drugo nogo nazaj. Vrnite se v za\u010detni polo\u017eaj tako, da med izdihom aktivirate zadnji\u010dne mi\u0161ice in napnete sprednje mi\u0161ice. Z rokami si pomagajte pri stabilnosti. Najprej naredite nekaj ponovitev z eno nogo, nato z drugo.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, napa\u010dna koordinacija, hrbet je upognjen.<\/li><li><strong>Razli\u010dice vaje:<\/strong> Uporabite stol, ki vam bo pomagal pri stabilnosti.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z opremo:<\/strong> Mrtvi dvig na eni nogi z kettlebellom v eni roki, fit \u017eogo nad glavo, na blazini za ravnote\u017eje ali suspenzijskim sistemom.<\/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\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Kako pravilno izvajati mrtvi dvig na eni nogi?\" class=\"wp-image-303843\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati mrtvi dvig na eni nogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Izpadni korak nazaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> srednje \u0161iroka dr\u017ea.<\/li><li><strong>Izvedba:<\/strong> stopala in kolena so ves \u010das obrnjena v isto smer, rahlo vstran. Med vdihom naredite izpadni korak nazaj. Te\u017ea je vodilni nogi, koleno druge noge pa se rahlo dotika blazine. Med izdihom se vrnite v za\u010detni polo\u017eaj. Nato ponovite vajo na drugi strani. Z rokami si pomagajte pri stabilnosti.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, napa\u010dna koordinacija, hrbet je upognjen.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> izpadni korak nazaj s stolom, izmeni\u010dni skoki, izpadni korak nazaj z dvigom kolen.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z opremo:<\/strong> izpadni korak nazaj z osjo, s power bagom, kettlebell, fit \u017eogo nad glavo ali s suspenzijskim sistemom.<\/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\/2016\/10\/11-reverse-lunge.gif\" alt=\"Kako pravilno izvajati izpadni korak nazaj?\" class=\"wp-image-303857\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati izpadni korak nazaj?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Walkout<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> srednje \u0161iroka dr\u017ea.<\/li><li><strong>Izvedba:<\/strong> Med vdihom se nagnite naprej in z iztegnjenimi rokami pridite do visokega planka. Napnite svoje jedro in se z rokami odrinite od blazine in se po\u010dasi vra\u010dajte v za\u010detni polo\u017eaj. Zravnajte hrbet in pojdite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> hrbet je upognjen, spu\u0161\u010danje bokov na tla.<\/li><li><strong>Razli\u010dice vadbe:<\/strong> Dodajte dotike ramen ali dvignite okon\u010dine v zgornjem polo\u017eaju planka, v spodnjem polo\u017eaju naredite sklece.<\/li><li><strong>Kako narediti vadbo zahtevnej\u0161o z opremo:<\/strong> dodajte obte\u017eilni jopi\u010d.<\/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\/2016\/10\/12-walkout.gif\" alt=\"Kako pravilno izvajati walkout?\" class=\"wp-image-303871\" width=\"853\" height=\"480\" title=\"Kako pravilno izvajati walkout?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_primeri_vadbe_z_lastno_tezo\"><\/span>3 primeri vadbe z lastno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne obremenjujte mo\u017eganov z ustvarjanjem vadbe. Izberite enega od na\u0161ih treh vzor\u010dnih treningov, zgrabite svojo blazino in naj se trdo delo za\u010dne! Ne pozabite podpreti procesa regeneracije z &nbsp;<a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskim<\/a>&nbsp;napitkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred glavnim delom (tek na mestu, <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnica<\/a>) ne pozabite rahlo ogreti telesa. Nato svoje telo pripravite na prihajajo\u010do vajo, tako da izvajate kro\u017ene gibe v velikih sklepih. Ko kon\u010date z vadbo, si poi\u0161\u010dite nekaj \u010dasa za raztezanje.<\/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. HIIT s telesno te\u017eo za bolj\u0161o fizi\u010dno kondicijo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund dela, 30 sekund po\u010ditka<\/li><li>za\u010dnite z vajo 1, nato nadaljujte z vajo 2 itd.<\/li><li>poskusite izvesti 3 do 5 setov<\/li><li>vzemite 60 do 90 sekund odmora med seti<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT vaje:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Walkout<\/li><li>Po\u010depi s skokom<\/li><li>Plank z dotikom ramen<\/li><li>Pajkovi izpadni korak<\/li><li>Izpadni korak s skokom<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo prednosti vadb HIIT, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"Klasi\u010dna kardio ali HIIT vadba \u2013 katera bolje topi ma\u0161\u010dobe? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Klasi\u010dna kardio ali HIIT vadba \u2013 katera bolje topi ma\u0161\u010dobe?<\/a><\/strong><\/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\">2. Vadba za celotno telo<\/h3>\n\n\n\n<p>Najprej izvedite vse sklope ene vaje, nato nadaljujte z naslednjo. Dodajte obremenitev in po potrebi izberite drugo razli\u010dico vadbe. Med nizi si vzemite 1-2 minutni odmor.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vadba<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo setov<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walkout<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dep s skokom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izpadni korak nazaj<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201312 vsaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklece<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadr\u017eimo 30\u201360 sekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pajkov izpadni korak<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 vsaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vadba za telo in noge<\/h3>\n\n\n\n<p>Najprej izvedite vse sklope ene vaje, nato nadaljujte z naslednjo. Dodajte obremenitev in po potrebi izberite drugo razli\u010dico vadbe. Med nizi si vzemite 1-2 minutni odmor.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vadba<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo setov<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Glutealni most<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mrtvi dvig na eni nogi<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 vsaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izmeni\u010dni izpadni korak s skokom<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izmeni\u010dni stranski izpadni korak<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Druge prakti\u010dne nasvete, kako ustvariti u\u010dinkovit na\u010drt vadbe brez opreme, najdete v \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti vadbo doma bolj zahtevno tudi brez fitnes pripomo\u010dkov.<\/a><\/span><\/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=\"Vadba_s_telesno_tezo_za_popolnoma_oblikovane_noge\"><\/span>Vadba s telesno te\u017eo za popolnoma oblikovane noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za \u0161e ve\u010d inspiracije za trening ali takoj\u0161njo vadbo si poglejte na\u0161 spodnji video z  vajami za spodnji del telesa. <\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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=\"Doma\u010da vadba l Vaje za popolno oblikovane noge l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kckx5DKKwAw?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_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje s telesno te\u017eo vam lahko pomagajo razbiti stereotip treninga in stagnacijo. Uporabili boste mi\u0161ice, ki jih v fitnesu ne obremenjujete veliko. Zahvaljujo\u010d temu pa boste okrepili svoje telo. Poleg tega vam bo to omogo\u010dilo podporo pri <strong>krepitvi jedra, koordinaciji in fleksibilnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te vaje lahko po potrebi prilagodite in jih naredite bolj zahtevne z dodatno obremenitvijo. Vklju\u010dite jih v va\u0161o fitnes rutino ali se navdu\u0161ite z na\u0161im HIIT treningom za noge ali celo telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste na\u0161li nove nasvete, ki jih boste uporabili pri treningu? \u010ce je tako, ne pozabite deliti \u010dlanka s prijatelji, ki bodo prav tako cenili inspiracijo za vadbo.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Navdiha za trening brez fitnes pripomo\u010dkov ni nikoli dovolj. V \u010dlanku boste na\u0161li 12 u\u010dinkovitih vaj z lastno te\u017eo, ki vam bodo pomagale izbolj\u0161ati telesno pripravljenost, podpreti huj\u0161anje in utrditi postavo. Dodali smo tudi 3 primere treningov, ki jih lahko izvajate kjerkoli.<\/p>\n","protected":false},"author":129,"featured_media":303665,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6495,6411,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-310046","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-doma-sl","10":"tag-vadba","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>Pridite v formo s temi 12 vajami z lastno telesno te\u017eo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vadba brez opreme podpira razvoj funkcionalne mo\u010di in huj\u0161anje. 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