{"id":311755,"date":"2021-11-23T19:06:00","date_gmt":"2021-11-23T18:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311755"},"modified":"2021-11-22T14:07:31","modified_gmt":"2021-11-22T13:07:31","slug":"11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/","title":{"rendered":"11 vaj na drogu za dvigovanje s trakom za krepitev mi\u0161ic za mo\u010dne roke, hrbet in jedro"},"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\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/#Zakaj_bi_morali_trenirati_na_drogu_za_dvigovanje_s_trakom_za_krepitev_misic\" title=\"Zakaj bi morali trenirati na drogu za dvigovanje s trakom za krepitev mi\u0161ic?\">Zakaj bi morali trenirati na drogu za dvigovanje s trakom za krepitev mi\u0161ic?<\/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\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/#Vrsta_ekspanderjev_glede_na_stopnjo_odpornosti\" title=\"Vrsta ekspanderjev glede na stopnjo odpornosti\">Vrsta ekspanderjev glede na stopnjo odpornosti<\/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\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/#11_vaj_s_trakom_za_krepitev_misic\" title=\"11 vaj s trakom za krepitev mi\u0161ic\">11 vaj s trakom za krepitev mi\u0161ic<\/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\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/#Vadba_za_celotno_telo_s_trakom_za_krepitev_misic\" title=\"Vadba za celotno telo s trakom za krepitev mi\u0161ic\">Vadba za celotno telo s trakom za krepitev mi\u0161ic<\/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\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/#Kaj_si_moramo_zapomniti\" title=\"Kaj si moramo zapomniti?\">Kaj si moramo zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce so vaje na drogu za dvigovanje in ostale vaje z lastno te\u017eo za vas&nbsp; prete\u017eke in i\u0161\u010dete na\u010din, kako jih olaj\u0161ati, ste na pravem mestu. Trak za krepitev mi\u0161ic je orodje za vadbo, ki vam omogo\u010da, da se prebijete do prvega dviga. Prav tako bo va\u0161 trening postal bolj zabaven in \u0161e u\u010dinkovitej\u0161i. Primeren je za vaje za trebu\u0161ne mi\u0161ice, bicepse, tricepse ali hrbet. Poleg tega bo va\u0161emu telesu dal <strong>nov zagon za razvoj mi\u0161ic in funkcionalno mo\u010d<\/strong>, hkrati pa boste popestrili svojo vadbo.<\/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_bi_morali_trenirati_na_drogu_za_dvigovanje_s_trakom_za_krepitev_misic\"><\/span>Zakaj bi morali trenirati na drogu za dvigovanje s trakom za krepitev mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trak za krepitev mi\u0161ic je prakti\u010dno, cenovno ugodno in kompaktno orodje za vadbo. Primeren je tako za popolne za\u010detnike kot tudi za napredne \u0161portnike. Poleg tega se seznam ugodnosti tukaj ne kon\u010da.<\/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. Uporabljate ga lahko doma, v fitnesu in na mestu za vadbo na ulici.<\/h3>\n\n\n\n<p>Vse kar morate storiti je, da obesite  <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\">trak za krepitev mi\u0161ic<\/a>  na drog za dvigovanje in takoj lahko za\u010dnete z vadbo. Drogo za dvigovanje najdete v vsakem fitnesu ali na mestu za vadbo na ulici. Nekateri ga imajo celo  <a href=\"https:\/\/gymbeam.si\/drog-za-na-steno-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma<\/a>. Torej obstaja ve\u010d mest za vadbo. Poleg tega je trak za krepitev mi\u0161ic enostaven za shranjevanje, se prilega v  <a href=\"https:\/\/gymbeam.si\/nahrbtnik-adventure-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nahrbtnik<\/a> in ga lahko vzamete s seboj kamor koli se odpravite na po\u010ditnice. <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<h3 class=\"wp-block-heading\">2. Pomagal vam bo pri prvem dvigu<\/h3>\n\n\n\n<p>Pull-up je za marsikoga precej zahtevna vaja. Toda skoraj vsakdo lahko to stori z ekspanderjem. Velja, da<strong> ve\u010dji kot je upor<\/strong>, bolj bo zmanj\u0161al va\u0161o obremenitev in <strong>olaj\u0161al dvige<\/strong>. Omogo\u010dil vam bo tudi bolj\u0161i nadzor gibanja in anga\u017eiranje pravih mi\u0161ic. Na za\u010detku lahko uporabite dva ekspanderja. Ko se nau\u010dite pravilne tehnike in postanete mo\u010dnej\u0161i, lahko zmanj\u0161ate odpornost. S\u010dasoma boste lahko naredili dvig brez pomo\u010di. <span style=\"color: #ff6600\">[1]<\/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\">3. Popestril bo va\u0161o vadbo na drogu za dvigovanje<\/h3>\n\n\n\n<p>\u010ce redno vadite na drogu za dvigovanje s telesno te\u017eo in i\u0161\u010dete nove vaje, ki bodo vklju\u010devale razli\u010dne mi\u0161ice, je trak za krepitev mi\u0161ic idealna re\u0161itev. Omogo\u010da vam dodajanje, na primer, <strong>izoliranih vaj za bicepse, tricepse ali romboidne mi\u0161ice<\/strong>. Tako bo va\u0161 trening \u0161e bolj zahteven in zapleten. <span style=\"color: #ff6600\">[2-4]<\/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\/10\/Band-2-1124x749.jpg\" alt=\"Prednosti vadbe s trakom za krepitev mi\u0161ic\" class=\"wp-image-305085\" width=\"843\" height=\"562\" title=\"Prednosti vadbe s trakom za krepitev mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Obremenitev lahko dodajate postopoma<\/h3>\n\n\n\n<p><strong>Ekspanderji imajo razli\u010dne stopnje odpornosti.<\/strong> V vise\u010dem polo\u017eaju na drogu za dvigovanje, ve\u010dji kot je upor, la\u017eja je vaja. Pri vajah za bicepse pa velja ravno obratno. Iz tega razloga je bolje imeti razli\u010dne ekspanderje. S\u010dasoma lahko pove\u010date te\u017eavnost, kar bo podpiralo sam napredek. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Mo\u010d in razvoj mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>Vadba s trakom za krepitev mi\u0161ic lahko aktivira in obremeni mi\u0161i\u010dna vlakna. \u010ce je ta obremenitev zadostna in se postopoma pove\u010duje (pove\u010danje ali zmanj\u0161evanje odpornosti, \u0161tevilo ponovitev itd.), pride do<strong> razvoja mi\u0161ic in mo\u010di.<\/strong> \u010ceprav od ekspanderja ne morete pri\u010dakovati enakega pove\u010danja mi\u0161i\u010dne mase kot od vadbe s te\u017ekimi bu\u010dkami, je to odli\u010den na\u010din za popestritev treninga mo\u010di. <span style=\"color: #ff6600\">[4-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite za\u010deti vaditi na drogu za dvigovanje in se nau\u010diti trenirati brez traka za krepitev mi\u0161ic, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\" target=\"_blank\" aria-label=\"Nau\u010dite se telovaditi na drogu za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nau\u010dite se telovaditi na drogu za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike.<\/a><\/strong><\/span><\/p>\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=\"36073,36058,36322,28332,28334,28330,36229,36304,48922,36310,40192\" ><\/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=\"Vrsta_ekspanderjev_glede_na_stopnjo_odpornosti\"><\/span>Vrsta ekspanderjev glede na stopnjo odpornosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstajajo trakovi za krepitev mi\u0161ic (imenovani tudi ekspanderji) razli\u010dnih uporov. Obi\u010dajno so na voljo v petih nivojih z razli\u010dnimi barvami. Ve\u010dji kot je upor ekspanderja, bolje pomaga pri dvigu. In nasprotno, obremenitev biceps curl je ve\u010dja z vi\u0161jo stopnjo odpornosti ekspanderja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\"1. stopnja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">1. stopnja<\/a><\/span>: Odpornost 11\u201329 kg.<\/li><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\"2. stopnja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">2. stopnja<\/a><\/span>: odpornost 13\u201336 kg.<\/li><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-3-gymbeam.html\" target=\"_blank\" aria-label=\"3. stopnja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3. stopnja<\/a><\/span>: odpornost 23\u201357 kg.<\/li><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/vadbeni-trak-cross-band-level-4-gymbeam.html\" target=\"_blank\" aria-label=\"4. stopnja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4. stopnja<\/a><\/span>: odpornost 27\u201379 kg.<\/li><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/vadbeni-trak-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\"5. Stopnja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5. Stopnja<\/a><\/span>: Odpornost 36\u2013104 kg.<\/li><\/ol>\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=\"11_vaj_s_trakom_za_krepitev_misic\"><\/span>11 vaj s trakom za krepitev mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naslednje vaje vam bodo pomagale u\u010dinkovito okrepiti celoten zgornji del telesa. Poleg tega jih lahko enostavno vklju\u010dite v eno vadbo ali pa izberete le nekaj vaj, da popestrite svoje najljub\u0161e vaje z bu\u010dkami in drugimi <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\"ute\u017emi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>. Vaje za drog za dvigovanje lahko kombinirate tudi z ekspanderjem in brez njega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred vadbo se ne pozabite ogreti (tek na mestu ali <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\">preskakovanje kolebnice<\/a>). Nato s kro\u017enimi gibi \u0161e bolj ogrejte svoje telo. Ko kon\u010date vadbo, 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>Pri vadbi z ekspanderji se osredoto\u010dite na pravilno tehniko in ohranite jedro telesa aktivirano. Gibanje je treba nadzorovati in ga posku\u0161ati izvajati v celotnem obsegu gibanja. Zamenjajte ekspanderje z manj\u0161o ali ve\u010djo odpornostjo glede na va\u0161o mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Pull-ups s trakovi za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak za krepitev mi\u0161ic okoli zgornje konstrukcije droga za dvigovanje. Palico primite z oprijemom nad roko (komolci so usmerjeni stran od vas) dlje od \u0161irine ramen. Kolena ali stopala polo\u017eite v trak. Povlecite lopatice nazaj in navzdol, noge pa dr\u017eite v traku.<\/li><li><strong>Izvedba:<\/strong> Med izdihom aktivirajte hrbtne mi\u0161ice, z lopaticami nazaj in navzdol in se z nadzorovanim gibanjem za\u010dnite vle\u010di navzgor. Ko z glavo pre\u010dkate raven palice, se med vdihom za\u010dnite po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj in ponovite dvig. Med celotno vadbo naj bodo ramena spro\u0161\u010dena in stran od u\u0161es.<\/li><li><strong>Pogoste napake:<\/strong> zibanje, premajhen obseg gibanja, upognjen hrbet nazaj, dvig ramen, pomo\u010d z nogami in pretirano nagibanje nazaj.<\/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\/10\/01-Resistance-band-pull-up-1.gif\" alt=\"Kako pravilno izvajati pull-ups na drogu za dvigovanje s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305313\" title=\"Kako pravilno izvajati pull-ups na drogu za dvigovanje s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong><strong> Chin-Ups s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izvedba:<\/strong> Med izdihom aktivirajte hrbtne mi\u0161ice, z lopatice nazaj in navzdol in se z nadzorovanim gibanjem za\u010dnite vle\u010di navzgor. Ko z glavo pre\u010dkate raven palice, se med vdihom za\u010dnite po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj in ponovite vleko. Med celotno vajo naj bodo ramena stran od u\u0161es.<\/li><li><strong>Izvedba:<\/strong> Med izdihom aktivirajte hrbtne mi\u0161ice, z lopatice nazaj in navzdol in se z nadzorovanim gibanjem za\u010dnite vle\u010di navzgor. Ko z glavo pre\u010dkate raven palice, se med vdihom za\u010dnite po\u010dasi spu\u0161\u010dati. Vrnite se v za\u010detni polo\u017eaj in ponovite vleko. Med celotno vajo naj bodo ramena stran od u\u0161es.<\/li><li><strong>Pogoste napake:<\/strong> zibanje, pomanjkanje gibljivosti, upognjen hrbet nazaj v zgornji poziciji, dvig ramen, pomo\u010d z nogami.<\/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\/10\/02-Chin-up.gif\" alt=\"Kako pravilno izvajati chin up s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305327\" title=\"Kako pravilno izvajati chin up s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Back Row s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak za krepitev mi\u0161ic okoli stranske konstrukcije droga za dvigovanje v vi\u0161ini va\u0161ega pasu. Stojte obrnjeni proti drogu za dvigovanje in rahlo upognite noge. Z iztegnjenimi rokami primite oba konca ekspanderja in aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom povlecite ekspander proti pasu z aktiviranjem hrbtnih in mi\u0161ic rok. Zadr\u017eite eno sekundo in nato ponovno iztegnite roke. Vajo si lahko poenostavite tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojite bli\u017eje drogu za dvigovanje. Med celotno vadbo imejte hrbet naravno ukrivljen.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/03-Pritahy-gumy-omotane-gumy-na-zada_2.gif\" alt=\"Kako pravilno izvajati back rows s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305341\" title=\"Kako pravilno izvajati back rows s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ekstenzija tricepsa s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak za krepitev mi\u0161ic okoli zgornje konstrukcije droga. Stojte pod palico za dvigovanje in rahlo upognite noge. Z obema rokama primite vise\u010di ekspander. Komolci naj tvorijo kot pribli\u017eno 90 stopinj. Aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Za\u010dnite iztegovati roke v komolcih med izdihom tako, da aktivirate tricepse in potegnete ekspander navzdol. V spodnjem polo\u017eaju poskusite dlani usmeriti stran od telesa. Zadr\u017eite za sekundo in med vdihom znova upognite roke. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo odpornosti. Med celotno vadbo imejte hrbet naravno ukrivljen.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/04-Stahovani-zavesene-gumy-na-hrazde-na-triceps.gif\" alt=\"Kako pravilno izvajati raztegovanje tricepsa s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305355\" title=\"Kako pravilno izvajati raztegovanje tricepsa s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Pull-over s trakom za krepitev mi\u0161ic v stoje\u010dem polo\u017eaju<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli zgornje konstrukcije droga za dvigovanje. Zgrabite ga z iztegnjenimi rokami. Stojte stran od droga za dvigovanje, rahlo se nagnite naprej in rahlo upognite noge. Hrbet naj bo vzravnan. Iztegnite roke navzgor in aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom dr\u017eite roke blizu telesa, tako da aktivirate hrbtne mi\u0161ice. Zadr\u017eite za sekundo in znova iztegnite roke navzgor. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojite bli\u017eje drogu za dvigovanje. Med celotno vadbo imejte hrbet naravno ukrivljen.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/05-Stahovani-zavesene-gumy-na-hrazde-na-zada.gif\" alt=\"Kako pravilno izvajati pull-over s trakom za krepitev mi\u0161ic v stoje\u010dem polo\u017eaju?\" class=\"wp-image-305369\" title=\"Kako pravilno izvajati pull-over s trakom za krepitev mi\u0161ic v stoje\u010dem polo\u017eaju?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Biceps curls s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli zgornje konstrukcije droga za dvigovanje. Z eno roko ga primite tako, da je dlan obrnjena proti vam in roko iztegnite naprej. Stojte stran od droga, noge rahlo upognite in noge naj bodo v \u0161irini bokov. Aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom potegnite ekspander proti rami, tako da aktivirate biceps. Zadr\u017eite za sekundo in med vdihom ponovno iztegnite roko. Vajo lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojte bli\u017eje drogu za dvigovanje. Med celotno vajo posku\u0161ajte obdr\u017eati komolec v istem polo\u017eaju, hrbet pa naravno ukrivljen. Najprej naredite en niz na eni roki, nato jo zamenjajte.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/06-Pritahy-zavesene-gumy-na-biceps.gif\" alt=\"Kako pravilno izvajati biceps curls s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305383\" title=\"Kako pravilno izvajati biceps curls s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7.&nbsp; Chest Press s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli stranske konstrukcije droga v vi\u0161ini va\u0161ih lopatic. Stojte obrnjeni stran od droga za dvigovanje in si nataknite trak \u010dez glavo, tako da ga imate pod rameni. Z obema rokama ga primite v polo\u017eaju, ki je \u0161ir\u0161i od \u0161irine va\u0161ih ramen. Aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Raztegnite ekspander med izdihom tako, da aktivirate mi\u0161ice prsnega ko\u0161a in rok, ter iztegnite roke navzgor. Zadr\u017eite za sekundo in med vdihom znova upognite roke. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojte bli\u017eje drogu za dvigovanje. Med celotno vajo posku\u0161ajte ohraniti komolec v istem polo\u017eaju in hrbet naravno ukrivljen.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/08-Tlaky-s-gumou-na-hrudnik_2.gif\" alt=\"Kako pravilno izvajati chest press v stoje\u010dem polo\u017eaju s trakom za kreitev mi\u0161ic?\" class=\"wp-image-305944\" title=\"Kako pravilno izvajati chest press v stoje\u010dem polo\u017eaju s trakom za kreitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Sklece s pomo\u010djo traka za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli zgornje konstrukcije droga. Pokleknite pod palico za dvigovanje in se dvignite v polo\u017eaj visokega planka tako, da visite na ekspanderju z ravnimi boki. Roke imejte iztegnjene, aktivirajte jedro in posku\u0161ajte dr\u017eati telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice.<\/li><li><strong>Izvedba:<\/strong> Vdihnite, naredite sklece in se s prsnim ko\u0161em v spodnjem polo\u017eaju posku\u0161ajte rahlo dotakniti tal. Nato potisnite roke s celotnim telesom v blazino, se vrnite v za\u010detni polo\u017eaj in naredite naslednjo ponovitev. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z vi\u0161jo stopnjo upora ali naredite sklece na kolenih.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje gibljivosti, upognjenost nazaj (predvsem v ledvenem delu hrbtenice), nenadzorovano gibanje, nestabilne lopatice, komolci obrnjeni stran od telesa.<\/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\/10\/09-Asisted-bands-push-ups.gif\" alt=\"Kako pravilno izvajati chest press s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305959\" title=\"Kako pravilno izvajati chest press s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Plank ( hip taps) s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli spodnje konstrukcije droga. Pokleknite pred drogom in pojdite v polo\u017eaj visokega planka. Z obema rokama primite ekspander in posku\u0161ajte dr\u017eati telo v liniji. Ne upogibajte hrbta, zlasti v ledvenem delu hrbtenice. Aktivirajte svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom se z desno roko dotaknite levega kolka. Nato se&nbsp; med vdihom vrnite v za\u010detni polo\u017eaj in vajo naredite na drugi strani. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojite bli\u017eje drogu za dvigovanje.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, nenadzorovano gibanje, spu\u0161\u010danje bokov na tla, prekomerno dvigovanje bokov.<\/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\/10\/11-Plank-Hip-Taps_2.gif\" alt=\"Kako pravilno izvajati plank (hip taps) s trakom za krepitev mi\u0161ic?\" class=\"wp-image-305974\" title=\"Kako pravilno izvajati plank (hip taps) s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Trebu\u0161njaki s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli spodnje konstrukcije droga. Lezite pred drog in z rokami primite obe strani ekspanderja. Komolci so usmerjeni ob telo proti kolenom.<\/li><li><strong>Izvedba:<\/strong> Poskusite pri izdihu \u010dim bolj potegniti prsni ko\u0161 do kolen, tako da aktivirate trebu\u0161ne mi\u0161ice. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite gib. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo odpornosti.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, nenadzorovano gibanje.<\/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\/10\/10-Sit-Ups-s-gumou.gif\" alt=\"Kako pravilno izvajati trebu\u0161njake s trakom za krepitev mi\u0161ic?\" class=\"wp-image-306002\" title=\"Kako pravilno izvajati trebu\u0161njake s trakom za krepitev mi\u0161ic?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Zasuk trupa s trakom za krepitev mi\u0161ic<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Ovijte trak okoli stranske konstrukcije droga v vi\u0161ini va\u0161ega pasu. Stojte bo\u010dno od droga z nogami v \u0161irini bokov ali nekoliko \u0161ir\u0161e. Upognite kolena in z obema rokama primite ekspander. Roke iztegnite naprej in se z glavo in trupom obrnite proti drogu.<\/li><li><strong>Izvedba:<\/strong> Med izdihom naredite zasuk trupa na drugo stran, tako da aktivirate stranske trebu\u0161ne mi\u0161ice. Med celotno vajo imejte roke iztegnjene in hrbet zravnan. Med izdihom se vrnite v za\u010detni polo\u017eaj in naredite naslednjo ponovitev. Vajo si lahko olaj\u0161ate tako, da vzamete ekspander z ni\u017ejo stopnjo upora ali stojite bli\u017eje drogu za dvigovanje. Najprej naredite nekaj ponovitev na eni strani, nato se obrnite na drugo stran, ponovite gib.<\/li><li><strong>Pogoste napake:<\/strong> pomanjkanje obsega gibanja, upognjen hrbet, nenadzorovano gibanje.<\/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\/10\/12-rotace-na-sikme-brisaky.gif\" alt=\"Kako pravilno izvajati zasuk trupa?\" class=\"wp-image-305988\" title=\"Kako pravilno izvajati zasuk trupa?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vadba_za_celotno_telo_s_trakom_za_krepitev_misic\"><\/span>Vadba za celotno telo s trakom za krepitev mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S trakom za krepitev mi\u0161ic lahko vadite tudi brez droga za dvigovanje. Poskusite na primer na\u0161o 12-minutno vadbo za celotno telo.<\/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=\"12-minutni Full-Body Workou odpornimi trakovi | Home Workout | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PHMdBnlC8Yk?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_moramo_zapomniti\"><\/span>Kaj si moramo zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na drogu za dvigovanje s trakom za krepitev mi\u0161ic lahko vadite skoraj povsod. Samo spakirajte ga v nahrbtnik in se odpravite do bli\u017enjega uli\u010dnega vadbenega mesta ali fitnesa. Nato preprosto izberite eno od 11 navedenih vaj. Te\u017eavnost prilagodite tako, da spremenite polo\u017eaj telesa in izberete stopnjo upora ekspanderja. Naj se vadba za\u010dne!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so <strong>zelo u\u010dinkovite vaje, ki krepijo trebu\u0161ne mi\u0161ice, roke in tudi hrbet.<\/strong> Pomagale vam bodo razviti mi\u0161i\u010dno maso in mo\u010d celotnega zgornjega dela telesa. Ekspanderji lahko pomagajo pri popestritvi klasi\u010dnega treninga mo\u010di z ute\u017emi ali napravami v fitnesu.<\/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 te 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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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 trenirati na drogu za dvigovanje s trakom za krepitev mi\u0161ic? V \u010dlanku boste na\u0161li 11 u\u010dinkovitih vaj za mo\u010dne roke, hrbet in jedro.<\/p>\n","protected":false},"author":129,"featured_media":305081,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7107,7485,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311755","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-trening-sl","10":"tag-trening-za-moc","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>11 vaj na drogu za dvigovanje s trakom za krepitev mi\u0161ic za mo\u010dne roke, hrbet in jedro - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako trenirati na drogu za dvigovanje s trakom za krepitev mi\u0161ic? 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