{"id":337383,"date":"2022-02-02T14:30:56","date_gmt":"2022-02-02T13:30:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337383"},"modified":"2025-10-10T14:19:48","modified_gmt":"2025-10-10T12:19:48","slug":"21-najboljsih-vaj-za-trebuh-s-telesno-tezo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/","title":{"rendered":"21 najbolj\u0161ih vaj za trebuh s 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\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Kaksne_so_prednosti_vaj_za_trebusne_misice\" title=\"Kak\u0161ne so prednosti vaj za trebu\u0161ne mi\u0161ice?\">Kak\u0161ne so prednosti vaj za trebu\u0161ne mi\u0161ice?<\/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\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Ali_vaje_za_trebusne_misice_pomagajo_pri_izgubi_odvecne_teze_na_spodnjem_delu_trebuha\" title=\"Ali  vaje za trebu\u0161ne mi\u0161ice pomagajo pri izgubi odve\u010dne te\u017ee na spodnjem delu trebuha ?\">Ali  vaje za trebu\u0161ne mi\u0161ice pomagajo pri izgubi odve\u010dne te\u017ee na spodnjem delu trebuha ?<\/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\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Ucinkovite_vaje_za_trebusne_misice_glede_na_misicne_skupine\" title=\"U\u010dinkovite vaje za trebu\u0161ne mi\u0161ice glede na mi\u0161i\u010dne skupine\">U\u010dinkovite vaje za trebu\u0161ne mi\u0161ice glede na mi\u0161i\u010dne skupine<\/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\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#1_Six-Pack_vaje\" title=\"1. Six-Pack vaje\">1. Six-Pack vaje<\/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\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#2_Vaje_za_posevne_misice_stranske_trebusne_misice\" title=\"2. Vaje za po\u0161evne mi\u0161ice (stranske trebu\u0161ne mi\u0161ice)\">2. Vaje za po\u0161evne mi\u0161ice (stranske trebu\u0161ne mi\u0161ice)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#3_Vaje_za_spodnje_trebusne_misice\" title=\"3. Vaje za spodnje trebu\u0161ne mi\u0161ice\">3. Vaje za spodnje trebu\u0161ne mi\u0161ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#4_Vaje_za_jedro\" title=\"4. Vaje za jedro\">4. Vaje za jedro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Primeri_vadbe_za_trebusne_misice_za_zacetnike\" title=\"Primeri vadbe za trebu\u0161ne mi\u0161ice za za\u010detnike\">Primeri vadbe za trebu\u0161ne mi\u0161ice za za\u010detnike<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Primeri_vadbe_za_trebusne_misice_za_napredne\" title=\"Primeri vadbe za trebu\u0161ne mi\u0161ice za napredne\">Primeri vadbe za trebu\u0161ne mi\u0161ice za napredne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Intenzivna_vadba_za_jedro_s_telesno_tezo\" title=\"Intenzivna vadba za jedro s telesno te\u017eo\">Intenzivna vadba za jedro s telesno te\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Raven trebuh z vidnimi mi\u0161icami so sanje mnogih \u017eensk in mo\u0161kih. \u010ce nekdo to jemlje resno, obi\u010dajno ne more brez spremembe prehrane in treninga. Poleg tega imajo pravilno izbrane<strong> vaje za trebu\u0161ne mi\u0161ice<\/strong> klju\u010dno vlogo pri krepitvi teh mi\u0161ic. Vse to prina\u0161a bolj mi\u0161i\u010dast in dobro definiran trebuh, ki izgleda odli\u010dno in celo pomaga pri dobri dr\u017ei pri \u0161portu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni vam treba skrbeti za neskon\u010dno serijo dolgo\u010dasnih trebu\u0161njakov, ki sami po sebi ne bodo naredili velike razlike. V dana\u0161njem \u010dlanku vam bomo pokazali ve\u010d razli\u010dic, ki so u\u010dinkovitej\u0161e in zanimivej\u0161e. Tukaj boste na\u0161li vaje za za\u010detnike in \u017ee izku\u0161ene.<strong> Izbira je va\u0161a, odvisno od tega, ali \u017eelite okrepiti spodnje trebu\u0161ne mi\u0161ice, jedro ali se \u017eelite bolj osredoto\u010diti na stranske trebu\u0161ne mi\u0161ice.<\/strong> Poleg tega so vse vaje s telesno te\u017eo, kar vam omogo\u010da, da jih izvajate doma v dnevni sobi. Ni razloga za odla\u0161anje in lahko takoj za\u010dnete delati na svojih six-packih!<\/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\" id=\"kaksne-so-prednosti-vaj-za-trebusne-misice\"><span class=\"ez-toc-section\" id=\"Kaksne_so_prednosti_vaj_za_trebusne_misice\"><\/span>Kak\u0161ne so prednosti vaj za trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje za trebu\u0161ne mi\u0161ice vam lahko pomagajo <strong>pridobiti privla\u010dno, seksi postavo in tudi mo\u010dno jedro, ki je bistvenega pomena za dobro dr\u017eo<\/strong> pri katerikoli dejavnosti. Mi\u0161ice jedra so vklju\u010dene med treningi mo\u010di, tekom, jogo in drugimi \u0161portnimi aktivnostmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u010dne trebu\u0161ne mi\u0161ice vam bodo pomagale izbolj\u0161ati zmogljivost v \u0161tevilnih \u0161portih. Dobite lahko bolj\u0161o <strong>stabilnost, koordinacijo, mo\u010d<\/strong>, bolj\u0161o za\u0161\u010dito pred po\u0161kodbami med treningom in izbolj\u0161ate hitrost teka. Nenazadnje so mo\u010dne trebu\u0161ne mi\u0161ice nujne tudi za za\u0161\u010dito notranjih organov in hrbtenice. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg\" alt=\"Vaje za raven trebuh\" class=\"wp-image-332487\" style=\"width:843px;height:562px\" title=\"Vaje za raven trebuh\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"ali-vaje-za-trebusne-misice-pomagajo-pri-izgubi-odvecne-teze-na-spodnjem-delu-trebuha\"><span class=\"ez-toc-section\" id=\"Ali_vaje_za_trebusne_misice_pomagajo_pri_izgubi_odvecne_teze_na_spodnjem_delu_trebuha\"><\/span>Ali  vaje za trebu\u0161ne mi\u0161ice pomagajo pri izgubi odve\u010dne te\u017ee na spodnjem delu trebuha ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce posku\u0161ate izgubiti trebu\u0161no ma\u0161\u010dobo, ne bi smeli biti ves \u010das&nbsp; v fitnesu in delati <a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trebu\u0161njake, planke<\/a> in druge vaje.<strong> \u017dal ne morejo stopiti podko\u017ene ma\u0161\u010dobe<\/strong>, kot obljubljajo v razli\u010dnih \u010dlankih v lifestyle revijah. V zvezi s tem priporo\u010damo bolj celovit pristop. Ne morete shuj\u0161ati samo na dolo\u010denem delu telesa, kjer vam ustreza.<span style=\"color: #ff6600\"> [4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko izgubite te\u017eo, se ma\u0161\u010doba zmanj\u0161a po celotnem telesu.<\/strong> In na to vplivajo genetika, hormoni in celoten \u017eivljenjski slog. Najverjetneje boste najprej izgubili te\u017eo, \u0161e posebej na stegnih, zadnjici in \u0161ele nato na trebuhu. Pri nekomu drugemu bo pa mogo\u010de ravno obraten vrstni red. <span style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem ima klju\u010dno vlogo &nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni deficit<\/a>, ki ga lahko dose\u017eete s prilagajanjem prehrane, treninga in splo\u0161nega na\u010dina \u017eivljenja. Ne skrbite. Ni vam treba takoj uporabiti drasti\u010dnih diet ali razstrupljanja. Zaradi <strong>majhnih sprememb<\/strong>, ki vas bodo pripeljale do cilja, boste trajno shuj\u0161ali. Nagrada bo v obliki vitkih trebu\u0161nih mi\u0161ic in odli\u010dne telesne kondicije.<span style=\"color: #ff6600\"> [4\u20135]<\/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 izvedeti posebne nasvete, ki vam lahko pomagajo shuj\u0161ati, jih lahko najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im preprostim vodi\u010dem<\/a><\/strong><\/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=\"44254,8350,28792,7185,53725,3738,28936,1562,46435,44248,55636,58828,46033,29117,48973\" ><\/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\" id=\"ucinkovite-vaje-za-trebusne-misice-glede-na-misicne-skupine\"><span class=\"ez-toc-section\" id=\"Ucinkovite_vaje_za_trebusne_misice_glede_na_misicne_skupine\"><\/span>U\u010dinkovite vaje za trebu\u0161ne mi\u0161ice glede na mi\u0161i\u010dne skupine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite imeti mo\u010dne trebu\u0161ne mi\u0161ice, se osredoto\u010dite na vse njihove dele. Ne morete pridobiti mi\u0161i\u010dastih nog samo z quad vadbo. <strong>Zato je treba vklju\u010diti six-packe, po\u0161evne in globoke trebu\u0161ne mi\u0161ice (jedro).<\/strong> Njihove funkcije se dopolnjujejo in le s celovito krepitvijo vseh mi\u0161ic v trebuhu boste dosegli najbolj\u0161e rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse te vaje lahko izvajate z lastno telesno te\u017eo in <a aria-label=\"vadbeno blazino (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno blazino<\/a>. \u010ce pa \u017eelite popestriti ali ote\u017eiti vadbo za trebu\u0161ne mi\u0161ice, lahko uporabite \u0161portno opremo. Komplet <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbellov<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>,&nbsp;<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\u017ena podloga<\/a> ali &nbsp;<a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit \u017eoga<\/a> so kot nala\u0161\u010d za to. Izku\u0161eni \u0161portniki lahko preizkusijo intenzivno trebu\u0161no vadbo z <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a> ali s <a href=\"https:\/\/gymbeam.si\/vadbeno-kolo-ab-wheel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolesom za trebu\u0161ne mi\u0161ice<\/a> , ki je u\u010dinkovit predvsem na jedru.<\/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\" id=\"1-six-pack-vaje\"><span class=\"ez-toc-section\" id=\"1_Six-Pack_vaje\"><\/span>1. Six-Pack vaje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaja za <strong>rectus abdominis<\/strong>&nbsp;vam bo pomagala priti do tistega <strong>sanjskega six-packa, ki ga bodybuilderji in fitnes modeli<\/strong> pogosto razkazujejo na dru\u017ebenih omre\u017ejih. Vendar pa ima poleg estetske funkcije tudi klju\u010dno vlogo pri gibanju (upogibanju naprej) in splo\u0161ni stabilnosti jedra. Zaradi tega so tak\u0161ne vaje bistveni del celovite vadbe za trebu\u0161ne mi\u0161ice. <span style=\"color: #ff6600\">[6]<\/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\" id=\"1-crunches\">1. Crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, upognite kolena in pustite stopala na tleh. S prsti se ne\u017eno dotaknite glave in dr\u017eite komolce odprte. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih.<\/li>\n\n\n\n<li>Izvedba: Dvignite glavo in zgornji del hrbta z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Spodnji del hrbta ostane na tleh skozi celotno vajo. O\u010di naj bodo usmerjene naprej in ne nagibajte glave nazaj. Dovolj je, da ga dvignete le za nekaj centimetrov. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> pretirano potiskanje glave z rokami, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/01-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Kako izvajati?\" class=\"wp-image-332503\" title=\"Kako izvajati?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"2-crunch-z-dvignjenimi-nogami\">2. Crunch z dvignjenimi nogami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, dvignite noge proti stropu (lahko rahlo pokr\u010dite kolena). S prsti se ne\u017eno dotaknite glave in odprite roke vstran. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih.<\/li>\n\n\n\n<li>Izvedba: Dvignite glavo in zgornji del hrbta z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Spodnji del hrbta ostane na tleh skozi celotno vajo. O\u010di naj bodo usmerjene naprej in ne nagibajte glave nazaj. Dovolj je, da ga dvignete le za nekaj centimetrov. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> pretirano potiskanje glave z rokami, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/02-ZKRACOVACKY-\u2013-SEDY-LEHY-SE-ZDVIZENYMA-NOHAMA.gif\" alt=\"Kako izvajati crunch z dvignjenimi nogami?\" class=\"wp-image-332518\" title=\"Kako izvajati crunch z dvignjenimi nogami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-crunch-komolec-do-kolen\">3. Crunch (komolec do kolen)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, polo\u017eite dlani za u\u0161esa in dvignite noge od tal ravno, za nekaj centimetrov.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite glavo in zgornji del hrbta z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Spodnji del hrbta ostane na tleh skozi celotno vajo. Noge potegnite k sebi in se isto\u010dasno s koleni posku\u0161ajte dotakniti komolcev. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> pretirano potiskanje rok v glavo, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/14-VNITRNI-A-VNEJSI-ZKRACOVACKY.gif\" alt=\"Kako izvajati crunch s komolci do kolen?\" class=\"wp-image-332532\" title=\"Kako izvajati crunch s komolci do kolen?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-tuck-ups\">4. Tuck-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, roke naj bodo nekoliko dvignjene nad telesom, noge pustite naravnost in jih dvignite nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite glavo in trup z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Hkrati upognite kolena in jih potegnite proti prsnemu ko\u0161u. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, upognjen hrbet nazaj.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/tuck-ups.gif\" alt=\"Kako izvajati tuck-ups?\" class=\"wp-image-332547\" title=\"Kako izvajati tuck-ups?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-v-ups\">5. V-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in dvignite roke. Noge pustite na tleh in jih dvignite nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite glavo in trup z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Hkrati potegnite rahlo upognjene noge k sebi in se z rokami posku\u0161ajte dotakniti stopal. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, upognjen hrbet nazaj.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/03-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Kako izvajati V-ups?\" class=\"wp-image-332561\" title=\"Kako izvajati V-ups?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-vaje-za-posevne-misice-stranske-trebusne-misice\"><span class=\"ez-toc-section\" id=\"2_Vaje_za_posevne_misice_stranske_trebusne_misice\"><\/span>2. Vaje za po\u0161evne mi\u0161ice (stranske trebu\u0161ne mi\u0161ice)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u0161evne trebu\u0161ne mi\u0161ice so sestavljene iz ve\u010d mi\u0161i\u010dnih plasti in igrajo klju\u010dno vlogo pri rotaciji trupa. <strong>Skupaj delujejo kot naravni steznik<\/strong>. Zato je treba tem mi\u0161icam posvetiti pozornost, \u0161e posebej, \u010de \u017eelite imeti o\u017eji pas. <span style=\"color: #ff6600\">[7\u20138]<\/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\" id=\"1-bicycle-crunch\">1. Bicycle Crunch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in noge ravno dvignite nekaj centimetrov od tal. S prsti se ne\u017eno dotaknite glave in dr\u017eite komolce odprte.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklju\u010dite trebu\u0161ne mi\u0161ice in potegnite levo koleno do desnega komolca, nato desno koleno do levega komolca. Nadaljujte z dinami\u010dnim menjavanjem nog. Osredoto\u010dite se na dihanje in pazite, da spodnjega dela hrbta ne dvignete z blazine skozi celotno vadbo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> pretirano potiskanje rok v glavo, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/04-ZVEDANI-SE-KE-KOLENUM.gif\" alt=\"Kako izvajati  bicycle crunch?\" class=\"wp-image-332676\" title=\"Kako izvajati  bicycle crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"2-side-plank\">2. Side Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na boku z iztegnjenimi nogami. Desno nogo polo\u017eite na tla, pred levo nogo. S spodnjo iztegnjeno roko naredite plank in dvignite nadlaket do stropa.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, telo dr\u017eite napeto in poskusite ostati v tem polo\u017eaju nekaj sekund (izmerite \u010das na svoji \u0161portni uri ali telefonu). Nato zamenjajte strani.<\/li>\n\n\n\n<li>Pogoste napake: Upognjen hrbet, boki padejo proti tlom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/07-BOCNY-PLANK.gif\" alt=\"Kako izvajati side plank?\" class=\"wp-image-332589\" title=\"Kako izvajati side plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-oblique-crunches\">3. Oblique Crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, upognite kolena in jih polo\u017eite na stran. S prsti se ne\u017eno dotaknite glave in dr\u017eite komolce odprte. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite glavo in zgornji del hrbta z blazine tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite vajo. Poskusite obdr\u017eati noge na tleh. Usmerite prsi navzgor. Nato naredite vajo na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> pretirano potiskanje rok v glavo, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/08-BOCNI-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Kako izvajati  oblique crunch?\" class=\"wp-image-332603\" title=\"Kako izvajati  oblique crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-side-v-ups\">4. Side V-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok, dvignite spodnjo roko in z nadlahtijo ne\u017eno primite glavo. Kolena lahko rahlo upognete.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite glavo in trup od tal tako, da med izdihom napnete po\u0161evne mi\u0161ice. Hkrati dvignite noge in se z roko za glavo posku\u0161ajte dotakniti kolena noge, ki vam je bli\u017eje. Med vdihom se vrnite v za\u010detni polo\u017eaj, vendar hrbta ne polo\u017eite povsem na tla. Nato pojdite na naslednjo ponovitev. Roko na tleh uporabite samo kot oporo. Gibanje naj temelji predvsem na trebu\u0161nih mi\u0161icah. Ko kon\u010date en niz na eni strani, pojdite na drugo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, slaba koordinacija gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/09-SIKME-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Kako izvajati side V-ups?\" class=\"wp-image-332620\" title=\"Kako izvajati side V-ups?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-russian-twist\">5. Russian Twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> sedite na blazino in upognite kolena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izvedite rotacijo s trupom in iztegnjenimi rokami na eno stran. Osredoto\u010dite se na obremenitev trebu\u0161nih mi\u0161ic in dr\u017eite hrbet raven. Nato pojdite na drugo stran. Podloge se lahko rahlo dotaknete z rokami. Intenzivnost vaje lahko pove\u010date tako, da noge dvignete od tal ali dodate obremenitev z <strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbelli<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebelli<\/a>,<\/strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>diskom<\/strong><\/a> ali PET plastenko, ki jo imate pri roki.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, upognjen hrbet nazaj.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/10-RUSKY-TWIST.gif\" alt=\"Kako izvajati Russian twist?\" class=\"wp-image-332634\" title=\"Kako izvajati Russian twist?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vaje-za-spodnje-trebusne-misice\"><span class=\"ez-toc-section\" id=\"3_Vaje_za_spodnje_trebusne_misice\"><\/span>3. Vaje za spodnje trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee povedali, vam vaje za spodnji del trebuha ne bodo pomagale \u010dude\u017eno izgubiti ma\u0161\u010dobo na tem podro\u010dju. Ciljna izguba ma\u0161\u010dobe je mit. Vendar pa lahko tak\u0161ne vaje pomagajo krepiti to mi\u0161i\u010dno skupino. Poleg tega so del mi\u0161ice rectus abdominis. \u010ce torej <strong>okrepite spodnji del trebu\u0161nih mi\u0161ic, boste delali tudi na svojih six-packih.<\/strong> \u010ce na tem podro\u010dju nimate mo\u010di ali se vam zdi problemati\u010dno, vam bo pomagala redna vadba. <span style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge u\u010dinkovite vaje za spodnji del trebuha najdete tudi v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" rel=\"noreferrer noopener\">Katere vaje za spodnji del trebuha so res najbolj\u0161e?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-reverse-crunch\">1. Reverse Crunch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in polo\u017eite roke ob telo. Rahlo upognite kolena in iztegnite noge naprej.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite medenico in spodnji del hrbta tako, da med izdihom napnete trebu\u0161ne mi\u0161ice. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite vajo. Osredoto\u010dite se na aktiviranje trebu\u0161nih mi\u0161ic.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/05-REVERZNI-ZKRACOVACKY.gif\" alt=\"Kako izvajati?\" class=\"wp-image-332648\" title=\"Kako izvajati?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"2-flutter-kicks\">2. Flutter Kicks<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet. Dvignite glavo, zgornji del hrbta, noge naj bodo dvignjene nekaj centimetrov od tal. Roke polo\u017eite ob telo in jih uporabite kot oporo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Napnite trebu\u0161ne mi\u0161ice in posku\u0161ajte zamahniti z nogami od strani do strani. Dinami\u010dno menjujte noge tako, da se nogi kri\u017eata. Med vadbo ne pozabite dihati in se osredoto\u010dite na obremenitev trebu\u0161nih mi\u0161ic. Prav tako pazite, da bo va\u0161 spodnji del hrbta vedno na blazini. Intenzivnost vaje lahko pove\u010date tako, da spustite noge nekoliko ni\u017eje.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/06-KMITANI-NOHAMA.gif\" alt=\"Kako izvajati flutter kicks?\" class=\"wp-image-332662\" title=\"Kako izvajati flutter kicks?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-kolo\">4. Kolo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet. Dvignite glavo, zgornji del hrbta in noge naj bodo rahlo upognjene noge nekaj centimetrov od tal. S prsti se ne\u017eno dotaknite glave in dr\u017eite komolce odprte. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte trebu\u0161ne mi\u0161ice in za\u010dnite izvajati kro\u017ene gibe z nogami, kot bi kolesarili. Med vadbo ne pozabite dihati in se osredoto\u010dite na obremenitev trebu\u0161nih mi\u0161ic. Prav tako pazite, da bo va\u0161 spodnji del hrbta vedno na blazini. Intenzivnost vaje lahko pove\u010date tako, da spustite noge ali naredite ve\u010dje kroge.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/bonus-BIKE.gif\" alt=\"Kako izvajati kolo?\" class=\"wp-image-332575\" title=\"Kako izvajati kolo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-skarje\">4. \u0160karje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet. Dvignite glavo, zgornji del hrbta in noge naj bodo rahlo upognjene nekaj centimetrov od tal. Dr\u017eite komolce odprte. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Napnite trebu\u0161ne mi\u0161ice in za\u010dnite vle\u010di eno nogo proti prsnemu ko\u0161u, drugo pa postavite nekaj centimetrov nad tlemi. Va\u0161e noge bi morale spominjati na \u0161karje. Med vadbo ne pozabite dihati in se osredoto\u010dite na obremenitev trebu\u0161nih mi\u0161ic. Prav tako pazite, da bo va\u0161 spodnji del hrbta vedno na blazini. Intenzivnost vaje lahko pove\u010date tako, da spustite noge ali pove\u010date obseg gibanja v nogah.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/15-NUZKY.gif\" alt=\"Kako izvajati \u0161karje?\" class=\"wp-image-332690\" title=\"Kako izvajati \u0161karje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-toe-taps\">5. Toe Taps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet. Dvignite glavo, zgornji del hrbta nekaj centimetrov od tal. S prsti se ne\u017eno dotaknite glave in dr\u017eite komolce odprte. \u010ce ste nagnjeni k vle\u010denju komolcev skupaj, prekri\u017eajte roke na prsih. Dvignite noge in upognite kolena (90 stopinj).<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom se s prsti ene noge dotaknite blazine in jo med vdihom vrnite v za\u010detni polo\u017eaj. Enako storite z drugo nogo. Osredoto\u010dite se na aktiviranje trebu\u0161nih mi\u0161ic. Prav tako pazite, da bo va\u0161 spodnji del hrbta vedno na blazini. Intenzivnost vaje lahko pove\u010date tako, da rahlo zravnate noge.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/17-TOE-TAPS.gif\" alt=\"Kako izvajati toe taps?\" class=\"wp-image-332704\" title=\"Kako izvajati toe taps?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-vaje-za-jedro\"><span class=\"ez-toc-section\" id=\"4_Vaje_za_jedro\"><\/span>4. Vaje za jedro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u010dno jedro je alfa in omega dobre dr\u017ee. Povezuje zgornji in spodnji del telesa, <strong>njegovo pravilno delovanje pa je bistvenega pomena za vse telesne dejavnosti.<\/strong> Zato bi morale biti vaje za jedro del vsakega na\u010drta vadbe za trebu\u0161ne mi\u0161ice. <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\" id=\"1-plank\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na tla s komolci pod rameni in pojdite v polo\u017eaj nizkega planka (s podlakti na tleh). Povlecite ramena nazaj in navzdol, ter lopatice skupaj. Upognite komolce za pribli\u017eno 45 stopinj. Aktivirajte svoje jedro in posku\u0161ajte ohraniti svoje telo v ravni \u010drti. Ne upognite hrbta, zlasti v ledvenem delu hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte normalno, aktivirajte vsako mi\u0161ico in poskusite ostati v tem polo\u017eaju nekaj sekund (izmerite \u010das na svoji \u0161portni uri ali telefonu).<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upognjen hrbet nazaj, boki padajo proti tlom, pretirano dvignjena medenica.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/11-PLANK.gif\" alt=\"Kako izvajati plank?\" class=\"wp-image-332718\" title=\"Kako izvajati plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"2-plank-jack\">2. Plank Jack<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Za\u010dnite v polo\u017eaju planka z zravnanimi rokami pod rameni, stopala naj bodo skupaj. Upognite komolce za pribli\u017eno 45 stopinj. Aktivirajte svoje jedro in posku\u0161ajte ohraniti svoje telo v ravni \u010drti. Ne upognite hrbta, zlasti v ledvenem delu hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklju\u010dite svoje jedro in poskakujte z obema nogama \u0161iroko na vsako stran, kot \u010de bi izvajali vodoravni jumping jack. Dihajte normalno in poskusite to gibanje ponavljati nekaj sekund ali naredite nekaj ponovitev. \u0160ir\u0161e kot boste dr\u017eali noge, te\u017eja bo vaja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upognjen hrbet nazaj, boki padajo proti tlom, pretirano dvignjena medenica.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/13-PLANK-JACK.gif\" alt=\"Kako izvajati plank jack?\" class=\"wp-image-332732\" title=\"Kako izvajati plank jack?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-bird-dog-plank\">3. Bird Dog Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Za\u010dnite v polo\u017eaju planka. Povlecite ramena nazaj in navzdol, ter lopatice skupaj. Upognite komolce za pribli\u017eno 45 stopinj. Aktivirajte svoje jedro in posku\u0161ajte ohraniti svoje telo v ravni \u010drti. Ne upognite hrbta, zlasti v ledvenem delu hrbtenice.<\/li>\n\n\n\n<li>Aktivirajte svoje jedro in posku\u0161ajte ohraniti svoje telo v ravni liniji. Ne upognite hrbta, zlasti v ledvenem delu hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom dvignite in iztegnite nasprotno roko in nogo (le nekaj centimetrov od tal). Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo naredite na drugi strani. \u010ce je ta vaja za vas prezahtevna, lahko ostanete v planku brez dvigovanja okon\u010din.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Hrbet upognjen nazaj, boki padajo proti tlom, nenadzorovano gibanje, majhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/21-PLANK-SE-STRIDAVYM-ZVEDANIM-PAZI-A-NOHOU.gif\" alt=\"Kako izvajati bird dog plank?\" class=\"wp-image-332746\" title=\"Kako izvajati bird dog plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-superman\">4. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na trebuh, noge naj bodo ravno na tleh. Dvignite roke navzgor.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklju\u010dite svoje jedro in dvignite roke, glavo, prsi in noge nekaj centimetrov nad tlemi. V zgornjem polo\u017eaju ostanite nekaj sekund, nato se med vdihom vrnite v za\u010detni polo\u017eaj in ponovite vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upognjen hrbet, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/18-SUPERMAN.gif\" alt=\"Kako izvajati supermana?\" class=\"wp-image-332760\" title=\"Kako izvajati supermana?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-t-stabilizacija\">5. T-Stabilizacija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Za\u010dnite v polo\u017eaju visokega planka (na ravnih rokah). Dlani polo\u017eite pod ramena (ki so nazaj in navzdol) in potegnite lopatice skupaj. Vklju\u010dite svoje jedro in posku\u0161ajte dr\u017eati telo v ravni liniji. Ne upognite hrbta.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Obrnite se na desno stran, svojo te\u017eo prestavite na levo roko in med izdihom dvignite desno roko proti stropu. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite vajo na drugi strani. Gibanje mora biti dinami\u010dno, a nadzorovano.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Hrbet upognjen nazaj, boki padajo proti tlom, nenadzorovano gibanje, majhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/19-T-\u2013-STABILIZACE.gif\" alt=\"Kako izvajati T-stabilizacijo?\" class=\"wp-image-332775\" title=\"Kako izvajati T-stabilizacijo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"6-bird-dog\">6. Bird Dog<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla, roke in noge naj bodo v polo\u017eaju na vseh \u0161tirih<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklju\u010dite svoje jedro ter dvignite in iztegnite nasprotno roko in nogo. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo naredite na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upognjen hrbet, nenadzorovano gibanje, majhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/20-LETAJICI-PES.gif\" alt=\"Kako izvajati bird dog?\" class=\"wp-image-332789\" title=\"Kako izvajati bird dog?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"primeri-vadbe-za-trebusne-misice-za-zacetnike\"><span class=\"ez-toc-section\" id=\"Primeri_vadbe_za_trebusne_misice_za_zacetnike\"><\/span>Primeri vadbe za trebu\u0161ne mi\u0161ice za za\u010detnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce za\u010denjate s svojo fitnes potjo,<strong> izberite la\u017eje vaje in se osredoto\u010dite na pravilno tehniko.<\/strong> Bodite vztrajni, zgradite kakovostne temelje in postopoma napredujte do naprednej\u0161ih in zahtevnej\u0161ih vaj. Za za\u010detek preizkusite na\u0161 vzor\u010dni trening in ga vklju\u010dite v svoj na\u010drt vadbe 2\u20133 krat na teden.<\/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\"><p style=\"text-align: center\">Vaja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo ponovitev<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo serij<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> Toe Taps<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Side Cruches<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 na obeh straneh<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Russian Twist<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 sekund zadr\u017eite<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"primeri-vadbe-za-trebusne-misice-za-napredne\"><span class=\"ez-toc-section\" id=\"Primeri_vadbe_za_trebusne_misice_za_napredne\"><\/span>Primeri vadbe za trebu\u0161ne mi\u0161ice za napredne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017ee nekaj \u010dasa telovadite, preizkusite na\u0161o vadbo za napredne \u0161portnike. Nato ga lahko vklju\u010dite 2-4 krat na teden.<\/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\"><p style=\"text-align: center\">Vaja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo ponovitev<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0160tevilo serij<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V-Ups<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160karje<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Reversed Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank Jack<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Flutter Kicks<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Side Plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">40\u201360 sekund zadr\u017eite na obeh straneh<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intenzivna-vadba-za-jedro-s-telesno-tezo\"><span class=\"ez-toc-section\" id=\"Intenzivna_vadba_za_jedro_s_telesno_tezo\"><\/span>Intenzivna vadba za jedro s telesno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje za trebu\u0161ne mi\u0161ice lahko delate tudi z na\u0161o video vadbo, ki vklju\u010duje osnovne vaje. Za to ne potrebujete nobene opreme in kon\u010dali boste v 5 minutah.<\/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\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I Intensive Ab Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/cVoKsy-06is?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\" id=\"kaj-si-velja-zapomniti\"><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>Te vaje vam lahko pomagajo na poti do ravnega trebuha, sanjskih six-packov ali o\u017ejega pasu. <strong>Poleg tega prina\u0161ajo \u0161tevilne druge prednosti, na primer bolj\u0161o dr\u017eo ali \u0161portno zmogljivost<\/strong>. Iz zgornjih vaj lahko enostavno izberete, ali se \u017eelite osredoto\u010diti na krepitev spodnjega dela trebuha, predela bokov ali jedra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preizkusite lahko tudi na\u0161 vzorec vadbe za trebu\u0161ne mi\u0161ice za za\u010detnike ali napredne \u0161portnike. Poleg tega so vse to vaje s telesno te\u017eo, tako da lahko takoj za\u010dnete delati na trebu\u0161nih mi\u0161icah. Za pove\u010danje intenzivnosti vaj uporabite dumbelle ali ravnote\u017ene blazine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je bil ta \u010dlanek v pomo\u010d ? \u010ce je tako, ga delite s prijatelji, da tudi njih navdu\u0161ite za vadbo trebu\u0161nih mi\u0161ic.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>\u017delite imeti vidne six-packe ? Preizkusite na\u0161 vzorec vadbe s koristnimi vajami za spodnje, stranske trebu\u0161ne mi\u0161ice in jedro.<\/p>\n","protected":false},"author":129,"featured_media":332456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6315,6495,6411,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337383","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","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>21 najbolj\u0161ih vaj za trebuh s telesno te\u017eo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolj\u0161e vaje za trebu\u0161ne mi\u0161ice brez opreme za za\u010detnike in izku\u0161ene \u0161portnike. 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