{"id":345121,"date":"2022-03-07T14:25:37","date_gmt":"2022-03-07T13:25:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345121"},"modified":"2022-10-05T12:57:05","modified_gmt":"2022-10-05T10:57:05","slug":"seznam-vaj-prsne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/","title":{"rendered":"7 najbolj\u0161ih vaj za prsni ko\u0161"},"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\/seznam-vaj-prsne-misice\/#7_najboljsih_vaj_za_prsni_kos_za_razvoj_prsnih_misic\" title=\"7 najbolj\u0161ih vaj za prsni ko\u0161 za razvoj prsnih mi\u0161ic\">7 najbolj\u0161ih vaj za prsni ko\u0161 za razvoj prsnih 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\/seznam-vaj-prsne-misice\/#1_Bench_Press\" title=\"1. Bench Press\">1. Bench Press<\/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\/seznam-vaj-prsne-misice\/#2_Dumbbell_Chest_Fly\" title=\"2. Dumbbell Chest Fly\">2. Dumbbell Chest Fly<\/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\/seznam-vaj-prsne-misice\/#3_Incline_Dumbbell_Chest_Press\" title=\"3. Incline Dumbbell Chest Press\">3. Incline Dumbbell Chest Press<\/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\/seznam-vaj-prsne-misice\/#4_Low_Cable_Chest_Fly\" title=\"4. Low Cable Chest Fly\">4. Low Cable Chest Fly<\/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\/seznam-vaj-prsne-misice\/#5_High_Cable_Chest_Fly\" title=\"5. High Cable Chest Fly\">5. High Cable Chest Fly<\/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\/seznam-vaj-prsne-misice\/#6_Parallel_Bar_Dips\" title=\"6. Parallel Bar Dips\">6. Parallel Bar Dips<\/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\/seznam-vaj-prsne-misice\/#7_Dumbbell_Pullover\" title=\"7. Dumbbell Pullover\">7. Dumbbell Pullover<\/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\/seznam-vaj-prsne-misice\/#Drugi_uporabni_clanki\" title=\"Drugi uporabni \u010dlanki\">Drugi uporabni \u010dlanki<\/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\/seznam-vaj-prsne-misice\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>So razvite prsne mi\u0161ice eden od va\u0161ih ciljev? V tem primeru mora va\u0161 na\u010drt treninga vklju\u010devati <strong>u\u010dinkovite vaje za prsni ko\u0161<\/strong>. Nedvomno je ena izmed najbolj priljubljenih vaj bench press, ki jo ve\u010dina ljudi vklju\u010duje v svoje treninge v fitnesu. Vendar to ni edina vaja, ki vam lahko pomaga razviti prsne mi\u0161ice. Nekatere druge vaje lahko ciljajo na to podro\u010dje iz razli\u010dnih zornih kotov in tako <strong>izbolj\u0161ajo obliko in simetrijo va\u0161ih prsnih mi\u0161ic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za trening prsnega ko\u0161a veljajo enaka pravila kot za druge mi\u0161i\u010dne skupine. Preden za\u010dnete, ne pozabite ogreti mi\u0161ic. Tako se bodo pripravile na prihajajo\u010do obremenitev. Poleg tega vas ogrevanje \u0161\u010diti pred po\u0161kodbami. Konec koncev, priti v fitnes in iti naravnost na svoj osebni rekord na bench pressu ni najbolj zdrav pristop. Prav tako ima sama vaja svoje zaporedje napredovanja. <strong>Zato se najprej nau\u010dite pravilne tehnike in nato pove\u010dajte obremenitev.<\/strong> To je edini na\u010din za doseganje najbolj\u0161ih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz spodnjih vaj lahko preprosto ustvarite vadbo za prsni ko\u0161 v fitnesu. Za za\u010detek morate samo izbrati pribli\u017eno 2\u20133 vaje, ki jih boste izvajali v 3 sklopih, od 8 do 12 ponovitev v nizu. V tem primeru bi morale ute\u017ei pasti na pribli\u017eno 60-75% 1RM (najve\u010d ena ponovitev). <strong>Nato boste vklju\u010dili vadbo za prsni ko\u0161 samostojno ali v kombinaciji z drugo mi\u0161i\u010dno skupino, idealno 2\u20133 krat na teden.<\/strong> Upo\u0161tevajte, da se popolna regeneracija mi\u0161ic po treningu mo\u010di zgodi v povpre\u010dju v 24\u201372 urah. Zaradi \u010dasa, potrebnega za regeneracijo, na\u010drtujte svojo vadbo in \u0161tevilo enot na teden za dolo\u010deno mi\u0161i\u010dno skupino. <span style=\"color: #ff6600\">[1\u20133]<\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg\" alt=\"Najbolj\u0161e vaje za prsni ko\u0161\" class=\"wp-image-341887\" width=\"843\" height=\"562\" title=\"Najbolj\u0161e vaje za prsni ko\u0161\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nejlepsich-cviku-na-hrudnik-a-celkovy-rozvoj-prsnich-svalu\"><span class=\"ez-toc-section\" id=\"7_najboljsih_vaj_za_prsni_kos_za_razvoj_prsnih_misic\"><\/span>7 najbolj\u0161ih vaj za prsni ko\u0161 za razvoj prsnih mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za izvajanje teh vaj boste potrebovali le standardno fitnes opremo, kot so <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavljiva klop<\/a>, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbelli<\/a>, naprave s \u0161kripcem in <a href=\"https:\/\/gymbeam.si\/bradlja-dip-i-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bradlje<\/a>. Uporabite lahko tudi dolge ekspanderje ali kettlebelle. Potem je odvisno od vas, kako boste zdru\u017eili <strong>osnovne vaje z njihovimi nekoliko druga\u010dnimi razli\u010dicami<\/strong>. Upo\u0161tevajte tudi, da je treba <strong>zagnati zgornji, srednji in spodnji del velike prsne mi\u0161ice<\/strong> (Musculus pectoralis major), ki igra klju\u010dno vlogo pri velikosti prsnega ko\u0161a.<\/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-bench-press\"><span class=\"ez-toc-section\" id=\"1_Bench_Press\"><\/span>1. Bench Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet na vodoravni klopi. Lopatici stisnite skupaj in primite palico (overhand grip). Zapestja in komolce imejte tik pod palico. Roke naj bodo nekoliko \u0161ir\u0161e od \u0161irine ramen. Noge so med celotno vadbo na tleh s kotom pribl. 90 stopinj na kolenih. Hrbet lahko rahlo upognete. Aktivirajte svoje jedro in zadnji\u010dne mi\u0161ice.<\/li><li><strong>Izvedba:<\/strong> Dr\u017eite palico nad prsmi. Nato jo med vdihom po\u010dasi spustite proti prsnemu ko\u0161u. Palica naj se v spodnjem polo\u017eaju rahlo dotika prsnega ko\u0161a (pribli\u017eno na sredini prsnice). V tem polo\u017eaju roke tvorijo s telesom kot 45-60 stopinj. Nato palico potisnite navzgor, tako da med izdihom aktivirate prsne mi\u0161ice, dokler niso va\u0161e roke skoraj zravnane. Gibanje palice navzgor bi moralo ustvariti rahlo krivuljo. Ko se vrnete v za\u010detni polo\u017eaj, naredite naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> komolci so usmerjeni proti telesu, nenadzorovano gibanje, nepravilne ute\u017ei, pretirano upognjen hrbet, nezadostna aktivacija jedra in zadnjice, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/01-Bench-press-s-osou.gif\" alt=\"Kako izvajati bench press?\" class=\"wp-image-341903\" title=\"Kako izvajati bench press?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Dumbbell Chest Press<\/h4>\n\n\n\n<p>\u010ce nimate barbella, lahko to vajo izvajate z dumbbelli. Prednost je v tem, da vam dumbbelli omogo\u010dajo lo\u010deno vadbo obeh strani telesa in obremenitev mi\u0161ic v ve\u010djem obsegu gibanja. Ko se premikate navzgor, potisnite dumbbelle skupaj. To bo pove\u010dalo obremenitev notranjega dela prsnih mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Bench Press z ozkim ali \u0161irokim prijemom<\/h4>\n\n\n\n<p>Aktivacijo mi\u0161ic lahko enostavno spremenite tako, da prilagodite \u0161irino oprijema. V ozkem prijemu boste ob\u010dutili triceps, pri \u0161ir\u0161em pa z bolj razmaknjenimi rokami intenzivneje aktivirali prsne mi\u0161ice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. Multi Press Bench Press <\/h4>\n\n\n\n<p>Nekaterim posameznikom je to vajo la\u017eje izvajati na multi-pressu. Ni se vam treba toliko osredoto\u010dati na stabilnost in opazovati gibanje palice.<\/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=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Dumbbell_Chest_Fly\"><\/span>2. Dumbbell Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet na vodoravni klopi. Noge naslonite s celotno povr\u0161ino na tla. Zgrabite dumbbelle, iztegnite roke naprej in dlani obrnite eno proti drugi. Rahlo upognite komolce. Aktivirajte svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Med vdihom po\u010dasi raz\u0161irite roke z nadzorovanim gibanjem. Komolci naj bodo rahlo upognjeni. Roke vrnite v za\u010detni polo\u017eaj tako, da med izdihom aktivirate prsne mi\u0161ice. Nato pojdite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> preve\u010d upognjeni komolci, nenadzorovano gibanje, neprimerna obremenitev, upognjen hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/02-Rozpazovani-s-jednoruckami-vleze-na-lavici.gif\" alt=\"Kako izvajati dumbbell chest fly?\" class=\"wp-image-341917\" title=\"Kako izvajati dumbbell chest fly?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. Incline Bench Chest Fly<\/h4>\n\n\n\n<p>Za bolj raznovrsten trening lahko izvajate tudi chest fly na po\u0161evni klopi. \u010ce jo dvignete v pozitiven naklon (glavo navzgor), boste bolj razgibali zgornji del prsnih mi\u0161ic. V nasprotnem primeru, \u010de nastavite klop na negativni naklon (glava obrnjena navzdol), boste bolj razgibali spodnji del prsnega ko\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. Pec Deck<\/h4>\n\n\n\n<p>Dumbbelle lahko zamenjate z vajo, ki se izvaja na napravi, znanem kot Pec Deck. Sedite s hrbtom obrnjenim k napravi, raz\u0161irite roke in primite ro\u010daje. Polo\u017eaj naprave in vi\u0161ino sede\u017ea prilagodite tako, da so ramena v skladu z iztegnjenimi rokami. Komolci naj bodo rahlo upognjeni. Roke potisnite skupaj tako, da med izdihom aktivirate prsne mi\u0161ice. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite gib.<\/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=\"4473,36322,48829,73135,78697\" ><\/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=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Incline_Dumbbell_Chest_Press\"><\/span>3. Incline Dumbbell Chest Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na po\u0161evno klop (z glavo navzgor) pod kotom 30\u201345 stopinj. Zgrabite dumbbelle (overhand grip). Upognite roke in jih dvignite pod raven ramen. Dlani so obrnjene naprej. Noge naj bodo s celotno povr\u0161ino na tleh. Aktivirajte svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Roke iztegnite naprej tako, da med izdihom aktivirate prsne mi\u0161ice. Na poti navzgor potisnite dumbbelle skupaj. Z nadzorovanim gibanjem se med vdihom vrnite v za\u010detni polo\u017eaj in pojdite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, upognjen hrbet, neprimerne ute\u017ei, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/04-Tlaky-s-jednoruckami-na-sikme-lavici.gif\" alt=\"Kako izvajati incline dumbbell chest press?\" class=\"wp-image-341931\" width=\"852\" height=\"480\" title=\"Kako izvajati incline dumbbell chest press?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">Druge razli\u010dice vadbe glede na primarno ciljno obmo\u010dje<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Osredoto\u010denost na zgornje prsne mi\u0161ice<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1. Incline Bench Press<\/h4>\n\n\n\n<p>Lezite na <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u0161evno klop<\/a> s pozitivnim naklonom kota 20\u201345 stopinj, name\u0161\u010deno pod barbell na stojalu. Zgrabite palico (overhand grip) in nadaljujte na enak na\u010din kot pri klasi\u010dnem bench pressu. V tej razli\u010dici se palica v spodnjem polo\u017eaju dotika prsnega ko\u0161a nekoliko vi\u0161je.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2. Incline Kettlebell Chest Press<\/h4>\n\n\n\n<p>Pri tej vaji lahko ute\u017ei zamenjate tudi z dvema kettlebelloma. Dr\u017eite jih za ro\u010daj in jih posku\u0161ajte pribli\u017eati v zgornjem polo\u017eaju na enak na\u010din kot dumbbelle. \u010ce imate samo eno kettlebell ali eno dumbbell, naredite vajo najprej na eni strani, nato na drugi.<\/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=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Osredoto\u010denost na spodnji del prsnih mi\u0161ic<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1. Decline Dumbbell Chest Press<\/h4>\n\n\n\n<p>Lezite na po\u0161evno klop z negativnim naklonom 30\u201340 stopinj. Zgrabite dumbbelle in izvedite enako gibanje kot pri  incline dumbbell bench press.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2. Decline Bench Press<\/h4>\n\n\n\n<p>Lezite na po\u0161evno klop z negativnim naklonom 30\u201340 stopinj. Zgrabite palico, ki je name\u0161\u010dena na stojalu (overhand grip) in nadaljujte na enak na\u010din kot pri klasi\u010dnemu bench pressu.<\/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=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Low_Cable_Chest_Fly\"><\/span>4. Low Cable Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> z vsako roko primite ro\u010daj nizkega \u0161kripca (overhand grip). Stojte sredi naprave s \u0161kripci, z nogami ena ob drugi. Hrbet naj bo vzravnan. Roke imejte ob telesu, komolce rahlo upognite, dlani obrnjene druga proti drugi in rahlo navzgor.<\/li><li><strong>Izvedba:<\/strong> Roke iztegnite naprej tako, da med izdihom aktivirate prsne mi\u0161ice. Poskusite spraviti \u0161kripce pred prsi ali celo nad glavo. V tem polo\u017eaju lahko ostanete 1-2 sekundi. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, preve\u010d upognjeni komolci, upognjen hrbet, majhen obseg gibanja, neprimerne ute\u017ei.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/07-Predpazovani-na-protismernych-kladkach-ve-stoje_LOGO.gif\" alt=\"Kako izvajati low cable chest fly?\" class=\"wp-image-341946\" title=\"Kako izvajati low cable chest fly?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. Expander Chest Fly <\/h4>\n\n\n\n<p>Lahko uporabite <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dolge ekspanderje<\/a> namesto \u0161kripca. Vse, kar morate storiti, je, da jih pritrdite na dno navpi\u010dne palice. Ekspanderje morate potegniti skupaj na enak na\u010din. Ne pozabite, da ve\u010dji kot je upor ekspanderja, bolj zahtevna bo vaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. Single Arm Low Cable Fly<\/h4>\n\n\n\n<p>\u010ce imate samo eno \u0161kripec, lahko to vajo izvajate na vsaki strani posebej. Poleg tega vam ta mo\u017enost omogo\u010da, da se bolj osredoto\u010dite na svoje aktivne mi\u0161ice. Uporabite lahko tudi en ekspander.<\/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=\"5-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_High_Cable_Chest_Fly\"><\/span>5. High Cable Chest Fly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> z vsako roko primite ro\u010daj \u0161kripca (overhand grip). Stojte na sredini naprave z upognjeno dr\u017eo in rahlo upognjenimi koleni. Malce se upognite in dr\u017eite hrbet naravno ukrivljen. Roke naj bodo ob telesu, komolci rahlo upognjeni, dlani obrnjene druga proti drugi in rahlo navzgor.<\/li><li><strong>Izvedba:<\/strong> Potegnite \u0161kripec skupaj tako, da med izdihom aktivirate prsne mi\u0161ice. Roki se premikata navzdol in naprej, v spodnjem polo\u017eaju pa se sre\u010data pred telesom. V tem polo\u017eaju lahko ostanete 1-2 sekundi. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, preve\u010d upognjeni komolci, upognjen hrbet, majhen obseg gibanja, neprimerne ute\u017ei.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/08-Pritahy-bocnich-kladek_LOGO.gif\" alt=\"Kako izvajati high cable chest fly?\" class=\"wp-image-341960\" title=\"Kako izvajati high cable chest fly?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Chest Fly z ekspanderji<\/h4>\n\n\n\n<p>Lahko uporabite <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dolge ekspanderje<\/a> namesto \u0161kripca. Vse, kar morate storiti, je, da jih pritrdite na dno navpi\u010dne palice. Ekspanderje morate potegniti skupaj na enak na\u010din. Ne pozabite, da ve\u010dji kot je upor ekspanderja, bolj zahtevna bo vaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. Single Arm High Cable Fly<\/h4>\n\n\n\n<p>\u010ce imate samo en \u0161kripec, lahko to vajo izvajate na vsaki strani posebej. Poleg tega vam ta mo\u017enost omogo\u010da, da se bolj osredoto\u010dite na va\u0161e delujo\u010de mi\u0161ice. Uporabite lahko tudi en ekspander.<\/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=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Parallel_Bar_Dips\"><\/span>6. Parallel Bar Dips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Oporni prijem na palicah z iztegnjenimi rokami. Noge lahko rahlo upognete. Komolci naj bodo obrnjeni navzven. Hrbet naj bo vzravnan.<\/li><li><strong>Izvedba:<\/strong> Med vdihom upognite komolce in se s kontroliranim gibom spustite, dokler niste globlje od ravni ramen. Vrnite se v za\u010detni polo\u017eaj tako, da med izdihom aktivirate prsne mi\u0161ice. Nato pojdite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> komolci so usmerjeni navznoter, nenadzorovano gibanje, upognjen hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Kako izvajati parallel bar dips?\" class=\"wp-image-341974\" title=\"Kako izvajati parallel bar dips?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Expander Dips<\/h4>\n\n\n\n<p>\u010ce so nagibi na bradlji za vas prezahtevni, si lahko vajo olaj\u0161ate z dolgim &nbsp;<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>. En konec traku pritrdite na bradljo, drugega pa vstavite pod roko. Nato naredite oporni prijem na bradlji in pokleknite na iztegnjeni ekspander z eno ali obema nogama. Za\u010dnite delati dipse tako, da aktivirate prsne mi\u0161ice. Ve\u010dji kot je upor ekspanderja, la\u017eja bo vaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Weighted Dips<\/h4>\n\n\n\n<p>\u010ce so dipsi s telesno te\u017eo prelahki za vas, dodajte te\u017eo. Uporabite <a href=\"https:\/\/gymbeam.si\/dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pas<\/a> , na katerega lahko obesite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">disk<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Ring Dips<\/h4>\n\n\n\n<p>\u010ce nimate na voljo bradlje ali \u017eelite popestriti trening, lahko poskusite z dipi na &nbsp;<a href=\"https:\/\/gymbeam.si\/crossfit-gimnasticni-obroci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obro\u010dih<\/a>. Vadba z obro\u010di je nekoliko bolj zahtevna, predvsem glede stabilnosti. To lahko olaj\u0161ate s pritrditvijo ekspanderja.<\/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=\"7-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Dumbbell_Pullover\"><\/span>7. Dumbbell Pullover<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Zgornji del hrbta postavite na stran klopi. Noge naslonite s celotno povr\u0161ino na tla in upognite kolena. Iztegnite roke navzgor in primite dumbbell za zgornji del (disk\/\u0161esterokotnik). Rahlo upognjene roke. Aktivirajte svoje jedro in zadnji\u010dne mi\u0161ice.<\/li><li><strong>Izvedba:<\/strong> Roke iztegnite naprej tako, da med izdihom aktivirate prsne mi\u0161ice. Med vdihom se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake:<\/strong> preve\u010d upognjeni komolci, nenadzorovano gibanje, neprimerna obremenitev, upognjen hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/10-Pullover-s-jednoruckou.gif\" alt=\"Kako izvajati dumbbell pullover?\" class=\"wp-image-341988\" title=\"Kako izvajati dumbbell pullover?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. Disk ali Kettlebell Pullover<\/h4>\n\n\n\n<p>\u010ce nimate dumbbellov, uporabite disk ali kettlebell. V primeru diska ga primite ob straneh. In kettlebell za ro\u010daj ob straneh. Nato pullover izvedite na enak na\u010din kot z barbellom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. EZ Bar Pullover<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi s kraj\u0161o EZ palico. Zgrabite ga na sredini z rokami na razdalji, manj\u0161i od \u0161irine ramen. Nato pulover izvedite na enak na\u010din kot z mreno.<\/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=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Drugi_uporabni_clanki\"><\/span>Drugi uporabni \u010dlanki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Vas zanima, kako pravilno na\u010drtovati trening? Potem obvezno preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong><\/li><li>\u010ce \u017eelite izvedeti ve\u010d o idealnem \u0161tevilu ponovitev glede na va\u0161 cilj, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice?<\/a><\/strong><\/li><li>\u010ce je va\u0161 cilj pove\u010dati mi\u0161i\u010dno maso, ne zamudite na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj jesti in kako trenirati, da kon\u010dno pridobite mi\u0161ice?<\/a><\/strong><\/li><li>Ali posku\u0161ate pridobiti mi\u0161ice in \u0161e jih \u0161e vedno niste? Potem si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pove\u010danje telesne te\u017ee<\/a><\/strong><\/li><li>Ali \u017eelite izra\u010dunati vnos kalorij in makrohranil glede na svoj cilj? Potem vam bo v pomo\u010d na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spletni kalkulator vnosa energije in makrohranil<\/strong><\/a>.<\/li><\/ul>\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=\"co-si-z-toho-vzit\"><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>Mnogi ljudje, ki obiskujejo fitnes, stremijo k razvitim prsnim mi\u0161icam. U\u010dinkovite vaje za prsni ko\u0161 vklju\u010dujejo bench press, dumbbell chest press, dips in drugo. Pomagali vam bodo pri <strong>kompleksni rasti mi\u0161ic na tem podro\u010dju, pa tudi pri mo\u010di in bolj\u0161i formi.<\/strong> Za bolj\u0161e rezultate pa je klju\u010dnega pomena, da pazimo na pravilno tehniko in postopoma pove\u010dujemo obremenitev. Le tako lahko dose\u017eemo kompleksen razvoj prsnih mi\u0161ic. Trenirajte prsni ko\u0161 2-3 krat na teden. Na\u010drtujte ga tako, da boste telesu dali dovolj prostora za regeneracijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je bil ta \u010dlanek koristen? \u010ce je tako, ga delite s prijatelji in z njimi delite inspiracijo za trening.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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>Ali nameravate trenirati prsni ko\u0161? Preizkusite teh 7 vaj in njihovih razli\u010dic z razli\u010dnimi pripomo\u010dki za kompleksen razvoj in rast prsnega ko\u0161a in prsnih mi\u0161ic.<\/p>\n","protected":false},"author":129,"featured_media":341855,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7107,7485,7263,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-345121","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","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>7 najbolj\u0161ih vaj za prsni ko\u0161 - 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