{"id":348365,"date":"2022-04-01T14:42:41","date_gmt":"2022-04-01T12:42:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348365"},"modified":"2022-04-01T14:43:21","modified_gmt":"2022-04-01T12:43:21","slug":"33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/","title":{"rendered":"30 vaj s trakovi za celotno telo"},"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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Seznam_30_vaj_s_trakovi_za_celotno_telo\" title=\"Seznam 30 vaj s trakovi za celotno telo\">Seznam 30 vaj s trakovi za celotno telo<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_zadnjico_in_noge\" title=\"Vaje za zadnjico in noge\">Vaje za zadnjico in noge<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_hrbet\" title=\"Vaje za hrbet\">Vaje za hrbet<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_prsne_misice\" title=\"Vaje za prsne mi\u0161ice\">Vaje za prsne mi\u0161ice<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_ramena\" title=\"Vaje za ramena\">Vaje za ramena<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_roke_Triceps_in_biceps\" title=\"Vaje za roke (Triceps in biceps)\">Vaje za roke (Triceps in biceps)<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaje_za_trebusne_misice\" title=\"Vaje za trebu\u0161ne mi\u0161ice\">Vaje 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-8\" href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vzorec_vadbe_celotnega_telesa_z_uporabo_vadbenega_traku\" title=\"Vzorec vadbe celotnega telesa z uporabo vadbenega traku\">Vzorec vadbe celotnega telesa z uporabo vadbenega traku<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Vaja_za_celotno_telo_z_vadbenim_trakom\" title=\"Vaja za celotno telo z vadbenim trakom\">Vaja za celotno telo z vadbenim trakom<\/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\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se \u017eelite nau\u010diti telovaditi s trakovi, preiti na naprednej\u0161o raven vadbe z lastno te\u017eo ali popestriti svojo telovadno rutino? Za vas imamo re\u0161itev v obliki vadbenih trakov ali ekspanderjev. To so vadbeni pripomo\u010dki, ki so <strong>primerni za vadbo celotnega telesa<\/strong>. Obstajajo v \u0161tevilnih razli\u010dicah z razli\u010dnimi stopnjami upora, zato jih lahko uporabljajo tako za\u010detniki kot izku\u0161eni. Prav vsakdo bo na\u0161el tistega, ki ustreza njegovemu trenutnemu stanju in ciljem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vadbene trakove lahko vzamete s seboj kamor koli<\/strong>, kar je ena od \u0161tevilnih prednosti tega vadbenega pripomo\u010dka. Uporabite jih lahko na primer v <strong>parku za uli\u010dno vadbo<\/strong> ali za hitro vadbo na po\u010ditnicah. Ne bo vam treba izpustiti priljubljenega treninga za mo\u010d, tudi \u010de v bli\u017eini nimate na voljo fitnesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri treningu lahko te trakove uporabite na ve\u010d na\u010dinov. Dalj\u0161e lahko pritrdite na pre\u010dko ali drugo trdno konstrukcijo, in se osredoto\u010dite na mi\u0161ice rok in hrbta. Kraj\u0161e trakove je bolje namestiti na noge in tako dodati nekaj upora pri po\u010depih in drugih vajah. Ve\u010dino spodnjih vaj lahko izvajate tudi doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nji \u010dlanek ponuja 30 vaj z vadbenim trakom, razdeljenih glede na ciljne mi\u0161i\u010dne skupine. <strong>Tako boste delali na mi\u0161icah rok, hrbta, trebuha, zadnjice in stegen<\/strong>. Vsaka vaja na seznamu vklju\u010duje razlago pravilne tehnike, na koncu \u010dlanka pa je na voljo tudi vzor\u010dna vadba za celotno telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite svoja prizadevanja podpreti tudi s prehranjevanjem, ne pozabite na kakovostno prehrano. V pomo\u010d vam bo na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev<\/a><\/strong>.<\/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\/2022\/02\/Band-2-1124x749.jpg\" alt=\"Kako uporabljati trakove za vadbo celotnega telesa?\" class=\"wp-image-344984\" width=\"843\" height=\"562\" title=\"Kako uporabljati trakove za vadbo celotnega telesa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Seznam_30_vaj_s_trakovi_za_celotno_telo\"><\/span>Seznam 30 vaj s trakovi za celotno telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vse, kar potrebujete za te vaje, je <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 z dolgo zanko<\/a> ali tesno zavezan <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeni trak<\/a>. Uporabili boste tudi kraj\u0161o zanko. Idealno je, \u010de imate pri roki razli\u010dne vrste vadbenih trakov. To vam omogo\u010da, da po potrebi pove\u010dujete in zmanj\u0161ujete obremenitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste za\u010detnik in vam \u0161e ni do dvigovanja te\u017ekih ute\u017ei, lahko za popestritev vadbe z <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\"lastno te\u017eo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lastno te\u017eo<\/a> uporabite vadbene trakove. <strong>Primerni so za sklece, po\u010depe in druge vaje, ki jih verjetno \u017ee poznate<\/strong>. Va\u0161emu telesu bo trak dal nov zagon in vam pomagal vadbo popeljati na naslednjo raven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste \u017ee napredni \u0161portnik, lahko iz teh vaj sestavite tudi celoten trening. Sestavite si novo vadbeno rutino ali uporabite vaje za vadbo zgornjega ali spodnjega dela telesa. <strong>S tem boste popestrili svoj program vadbe in dali mi\u0161icam novo spodbudo za krepitev in rast.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred za\u010detkom vadbe poi\u0161\u010dite trdno konstrukcijo, na primer <a href=\"https:\/\/gymbeam.si\/vecnamenski-drog-za-vadbo-doma-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drog<\/a>, in nanj pritrdite vadbeni trak. Pred vsakim treningom se ne pozabite ogreti (tek na mestu ali preskakovanje <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\">kolebnice<\/a>). Nato s kro\u017enimi gibi ogrejte velike sklepe. Po kon\u010danem glavnem delu si vzemite nekaj minut za raztezanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vadbi s trakovi se osredoto\u010dite na pravilno tehniko in poskrbite, da bo va\u0161e jedro aktivirano. Gibanje mora biti nadzorovano in posku\u0161ajte dose\u010di celoten obseg gibanja.<\/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=\"Vaje_za_zadnjico_in_noge\"><\/span>Vaje za zadnjico in noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S temi vajami boste okrepili zadnjico, hkrati pa tudi sprednjo, zadnjo in notranjo stran stegen. Poleg tega je ve\u010dina vaj kompleksnih (vklju\u010dujejo ve\u010d sklepov), kar vam omogo\u010da, da vklju\u010dite mi\u0161ice skoraj celotnega telesa.<\/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. Prednji po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Z nogami stojite v \u0161irini ramen. Stopite na en konec traku in ga preko glave potegnite do vratu. Hrbet naj bo raven, glava pa v liniji s hrbtenico.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vdihnite in naredite po\u010dep s premikanjem medenice nazaj in navzdol. Pazite na zaokro\u017eitev hrbta v ledvenem in prsnem delu hrbtenice. Izberite globino po\u010depa, pri kateri lahko hrbtenico naravno ohranjate vzravnano. Os kolena, gle\u017enja in prstov na nogi mora ostati na enem mestu. Pri premikanju navzdol lahko za bolj\u0161o stabilnost iztegnete roke naprej. Gladko se vrnite v za\u010detni polo\u017eaj tako, da med izdihom aktivirate sprednji del stegen. Nato naredite naslednje ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Ukrivljen hrbet, majhen obseg gibanja, nagibanje naprej, kolena so usmerjena navznoter, neenakomerno razporejena te\u017ea, prenos te\u017ee na prste ali pete.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/04\/predny-drep-1.gif\" alt=\"Kako izvajati prednji po\u010dep z vadbenim trakom?\" class=\"wp-image-205392\" title=\"Kako izvajati prednji po\u010dep z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Izteg noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z enim koncem pritrdite trak na vrh droga. Nasprotni konec ovijte okoli enega gle\u017enja. Postavite se nekaj metrov pred pre\u010dko. Stopite z nogami v \u0161irini bokov. Rahlo pokr\u010dite kolena. Roke polo\u017eite na boke in aktivirajte jedro (prepono, trebu\u0161ne, hrbtne mi\u0161ice in mi\u0161ice medeni\u010dnega dna). Hrbet naj bo raven, glava pa v liniji s hrbtenico.<\/li><li><strong>Izvedba<\/strong>: iztegnite in iztegnite nogo naprej (tisto, na kateri je trak). Nato se z vdihom vrnite v za\u010detni polo\u017eaj. Z nogo se rahlo dotaknite tal in preidite na naslednje ponovitev. Najprej izvajajte serijo na eni nogi, nato na drugi.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, kolena so usmerjena navznoter, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/predkopavanie.gif\" alt=\"Kako izvajati izteg noge z vadbenim trakom?\" class=\"wp-image-205463\" title=\"Kako izvajati izteg noge z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vaja za stegna<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z enim koncem pritrdite trak na vrh droga. Nasprotni konec ovijte okoli enega gle\u017enja. Le\u017eite na trebuhu na podlogi za vadbo. Upognite roke ob telesu in polo\u017eite dlani na tla.<\/li><li><strong>Izvedba<\/strong>: Iztegnite nogo nazaj in med izdihom potegnite gle\u017eenj proti prsnemu ko\u0161u. Ob\u010dutiti morate aktivacijo stegenskih mi\u0161ic. Nato preidite na naslednjo ponovitev. Najprej izvedite serijo na eni nogi, nato na drugi. Bolj ko ste oddaljeni od droga, bolj zahtevna je vaja.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, upognjen hrbet, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Kako izvajati vajo za stegna z vadbenim trakom?\" class=\"wp-image-205452\" title=\"Kako izvajati vajo za stegna z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Postavite trak nad kolena. Ulezite se na hrbet. Glavo, zgornji del hrbta in roke imejte na podlogi. Pokr\u010dite kolena in jih potegnite proti gluteusom. Stopala lahko pustite na podlogi s celotno povr\u0161ino ali pa se naslonite le na pete.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite zadnji\u010dne mi\u0161ice in jedro ter med izdihom dvignite medenico. Dvignite jo do to\u010dke, ko so kolena, boki in ramena v isti liniji. V tem polo\u017eaju lahko ostanete 1-2 sekundi. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev. Vajo lahko naredite zahtevnej\u0161o, tako da noge razmaknete v \u0161irini bokov in jih spet zdru\u017eite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, upognjen hrbet, nenadzorovano gibanje, nezadostna aktivacija zadnjice.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/mostik-na-posilenie-zadku.gif\" alt=\"Kako izvajati most z vadbenim trakom?\" class=\"wp-image-205494\" title=\"Kako izvajati most z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Stranski po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;En konec traku pritrdite na spodnji del droga. Drugega namestite na levi gle\u017eenj. Postavite se z levim bokom proti drogu. Stopala so drugo ob drugem v \u0161irini bokov, roke pa ob telesu.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vdihnite, naredite korak vstran in hkrati naredite po\u010dep. Pri tem se spustite tako globoko, da hrbet ostane raven. Os kolena, gle\u017enja in prstov na nogah ostane v isti liniji. Vrnite se v za\u010detni polo\u017eaj tako, da med izdihom aktivirate zadnji\u010dne mi\u0161ice in mi\u0161ice sprednjih stegen. Nato preidite na naslednje ponovitev. Naredite eno serijo na eni strani, nato na drugi.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Ukrivljen hrbet, majhen obseg gibanja, nagibanje naprej, kolena so usmerjena navznoter, neenakomerno razporejena te\u017ea.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/vypady-v-stoji.gif\" alt=\"Kako izvajati stranski po\u010dep z vadbenim trakom?\" class=\"wp-image-205509\" title=\"Kako izvajati stranski po\u010dep z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u0160koljka<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Polo\u017eite trak nad kolena. Lezite na bok. Glavo naslonite na upognjeno roko in zgornjo roko polo\u017eite pred telo (dlan je na podlogi). Kolena pokr\u010dite za 90 stopinj. Stopala se morajo med celotno vajo dotikati med seboj.<\/li><li><strong>Izvedba<\/strong>: V izdihu aktivirajte gluteuse in razmaknite noge. V tem polo\u017eaju lahko ostanete 1-2 sekundi. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev. Najprej naredite eno serijo na eni strani, nato na drugi.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija gluteusov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/musla.gif\" alt=\"Kako izvajati \u0161koljko z vadbenim trakom?\" class=\"wp-image-205524\" title=\"Kako izvajati \u0161koljko z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Obratni izpadni korak z rotacijo na stran<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Z obema rokama primite dolg trak za konca in iztegnite roke naprej. Stojte vzravnano, stopala so med seboj oddaljena v kolkih.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vdihnite in z desno nogo naredite obratni izpad. Nato naredite rotacijo trupa na desno stran in hkrati iztegnite roke. Med vdihom obrnite roke in trup nazaj. Nato se med izdihom vrnite v za\u010detni polo\u017eaj in enako naredite z levo nogo.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Ukrivljen hrbet, premajhen obseg gibanja, nagibanje naprej, kolena usmerjena navznoter, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Rotacne-vypady-do-T.gif\" alt=\"Kako izvajati obratni izpadni korak z rotacijo z vadbenim trakom?\" class=\"wp-image-345006\" title=\"Kako izvajati obratni izpadni korak z rotacijo z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Stranski korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Na gle\u017enje namestite vadbeni trak. Upognite roke in roke polo\u017eite na boke. Lahko se rahlo nagnete naprej, vendar posku\u0161ajte ohraniti raven hrbet. Kolena so rahlo pokr\u010dena, stopala pa so v \u0161irini ramen.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Z desno nogo naredite korak v desno. Nato stopite z levo nogo. Nato naredite korak v levo z levo nogo in nato \u0161e korak z desno nogo. Korake delajte tako dolgo, dokler ne kon\u010date celotne serije. Lahko naredite tudi ve\u010d zaporednih korakov na eno stran, nato pa \u0161e na drugo.<\/li><li><strong>Pogoste napake<\/strong>: Prevelik upogib naprej, kolena so usmerjena navznoter, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kroky-do-boku.gif\" alt=\"Kako izvajati stranski korak z vadbenim trakom?\" class=\"wp-image-205556\" title=\"Kako izvajati stranski korak z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Stranski izteg noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Na gle\u017enje namestite trak. Upognite roke in roke polo\u017eite na boke. Lahko se rahlo nagnete naprej, vendar posku\u0161ajte ohraniti raven hrbet. Kolena so rahlo pokr\u010dena, stopala pa so v \u0161irini ramen. Vklju\u010dite jedro.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Izvedite stranski dvig noge med izdihom in jo med vdihom postavite nazaj. Nato preidite na naslednjo ponovitev. Najprej naredite eno serijo na eni nogi, nato na drugi.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, pretirano nagibanje naprej, upognjen hrbet, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/unozovanie.gif\" alt=\"Kako izvajati stranski izteg noge z vadbenim trakom?\" class=\"wp-image-205569\" title=\"Kako izvajati stranski izteg noge z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Stranski izteg sede<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Pod kolena polo\u017eite trak. Sedite na tleh. Dlani polo\u017eite za seboj in se nanje naslonite. Pokr\u010dite kolena in stopala pribli\u017eajte zadnjici.<\/li><li><strong>Izvedba<\/strong>:&nbsp;V izdihu aktivirajte zadnji\u010dne mi\u0161ice in razmaknite noge. V tem polo\u017eaju lahko ostanete 1-2 sekundi. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija gluteusov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/roznozovanie-v-sede.gif\" alt=\"Kako izvajati stranski izteg sede z vadbenim trakom?\" class=\"wp-image-205583\" title=\"Kako izvajati stranski izteg sede z vadbenim trakom?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite dose\u010di \u010dvrsto zadnjico in vitke noge, ne smete izpustiti na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako oblikovati zadnjico in noge<\/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=\"36298,36322,48829,67360,78697,102436\" ><\/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=\"Vaje_za_hrbet\"><\/span>Vaje za hrbet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S pomo\u010djo vadbenega traku lahko delate tudi na trapezih, \u0161irokih hrbtnih mi\u0161icah in medlopati\u010dnih mi\u0161icah. Te vaje so koristne tudi za ramena in roke. Hkrati vklju\u010dite tudi jedro telesa.<\/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. Poteg s priklonom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Na tla polo\u017eite dolg trak in se postavite na njegovo sredino. Stopite tako, da so stopala obrnjena vstran. Rahlo pokr\u010dite kolena, nagnite se naprej in z obema rokama primite konca traku. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa naj so postavljena nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>: Med izdihom potegnite roke proti pasu in se med vdihom vrnite v za\u010detni polo\u017eaj. Med dvigom potegnite lopatice skupaj.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kolme-pritahy.gif\" alt=\"Kako izvajati poteg s priklonom z uporabo vadbenega traku?\" class=\"wp-image-205597\" title=\"Kako izvajati poteg s priklonom z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sede\u010di poteg<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Sedite na tleh z iztegnjenimi nogami. Kolena lahko rahlo pokr\u010dite. Dolgi trak pritrdite na sredino njegove velikosti ob stopalih. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa usmerjena nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Med izdihom povlecite trak proti va\u0161emu pasu in se med vdihom vrnite v za\u010detni polo\u017eaj. Na poti proti prsnemu ko\u0161u potegnite lopatici skupaj.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-sede.gif\" alt=\"Kako izvajati sede\u010di poteg z uporabo vadbenega traku?\" class=\"wp-image-205610\" title=\"Kako izvajati sede\u010di poteg z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stoje\u010di metulj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Pri tem se zgrabite za oba konca dolgega ekspanderja in iztegnite roke naprej. Stopite tako, da so stopala med seboj oddaljena v \u0161irini bokov. Kolena lahko rahlo pokr\u010dite. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite hrbtne mi\u0161ice in z izdihom iztegnite roke naprej. Roke ostanejo na isti vi\u0161ini. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie-v-stoji.gif\" alt=\"Kako izvajati vajo stoje\u010di metulj z uporabo vadbenega traku?\" class=\"wp-image-205626\" title=\"Kako izvajati vajo stoje\u010di metulj z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Le\u017ee\u010di poteg<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Na spodnji del pre\u010dke pritrdite en konec dolgega ekspanderja. Ulezite se na hrbet, iztegnite roke navzgor in z obema rokama primite trak. Ves \u010das imejte ramena obrnjena nazaj in navzdol ter hrbet na podlogi. Pokr\u010dite kolena.<\/li><li><strong>Izvedba<\/strong>:&nbsp;V izdihu aktivirajte hrbtne mi\u0161ice in dr\u017eite roke ob telesu. Z vdihom se vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-lahu.gif\" alt=\"Kako izvajati le\u017ee\u010di poteg z uporabo vadbenega traku?\" class=\"wp-image-205639\" title=\"Kako izvajati le\u017ee\u010di poteg z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_prsne_misice\"><\/span>Vaje za prsne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S pomo\u010djo vadbenega traku lahko u\u010dinkovito trenirate tudi male in velike prsne mi\u0161ice, ki tvorijo prevladujo\u010di del prsnega ko\u0161a. Z njim lahko naredite bolj zahtevne po\u010depe ali pa poskusite z le\u017ee\u010dim potiskom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Ekspander si zave\u017eite \u010dez hrbet in ga polo\u017eite pod lopatice. Nato pokleknite na tla, se postavite v polo\u017eaj planka (iztegnjene roke) in drugi konec traku polo\u017eite pod roke. Razprte roke polo\u017eite pod ramena \u0161ir\u0161e od \u0161irine ramen. Ramena naj bodo obrnjena nazaj in navzdol, lopatici pa skupaj. Komolci naj s telesom tvorijo kot 45 stopinj. Oprite jedro in posku\u0161ajte ohraniti telo v eni liniji.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vdihnite, naredite po\u010dep in se sku\u0161ajte s prsmi v spodnjem polo\u017eaju rahlo dotakniti tal. Nato med izdihom potisnite roke na tla, se vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev. Z enakim gibom lahko izvajate tudi potiske s koleni, kar je la\u017eja mo\u017enost.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, upognjen hrbet (zlasti v ledvenem delu), nestabilne lopatice, komolci usmerjeni navzven.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kliky.gif\" alt=\"Kako izvajati sklece z uporabo vadbenega traku?\" class=\"wp-image-205657\" title=\"Kako izvajati sklece z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Talni potisk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite ekspander na tla. Le\u017eite na hrbtu (ekspander je pod lopaticami). Primite oba konca ekspanderja in upognite komolce za 90 stopinj. Predlakti sta pravokotni na tla. Ves \u010das dela naj bodo ramena obrnjena nazaj in navzdol, hrbet pa naj bo na blazini. Pokr\u010dite kolena in potegnite stopala proti zadnji\u010dnim mi\u0161icam.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Izravnajte roke z aktiviranjem prsnih mi\u0161ic med izdihom. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in gib ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Komolci so usmerjeni proti telesu, upognjen hrbet, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/bench-press.gif\" alt=\"Kako izvajati talni potisk z uporabo vadbenega traku?\" class=\"wp-image-205670\" title=\"Kako izvajati talni potisk z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_ramena\"><\/span>Vaje za ramena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za popestritev vadbe za ramena lahko uporabite tudi vadbeni trak. Vaje za raz\u0161iritev ramen so podobne vajam z ute\u017emi. Vklju\u010dili boste tudi mi\u0161ice rok in jedra.<\/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. Potisk nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Postavite dolg ekspander na tla in stopite na en konec. Z nogami stopite v \u0161irino bokov. Z obema rokama primite drugi del traku, zravnajte telo in ga potegnite \u010dez prsni ko\u0161. Pokr\u010dite komolce. Dlani so usmerjene naprej. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite mi\u0161ice rok in z izdihom iztegnite roke navzgor. Hkrati potisnite glavo naprej. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tlaky-nad-hlavu.gif\" alt=\"Kako izvajati potisk nad glavo z uporabo vadbenega traku?\" class=\"wp-image-205683\" title=\"Kako izvajati potisk nad glavo z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dvig rok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite dolg trak na tla in stopite na en konec. Stopite z nogami v \u0161irini bokov. Z obema rokama primite drugi del traku, zravnajte telo in ga potegnite \u010dez prsni ko\u0161. Pokr\u010dite komolce. Dlani so usmerjene proti telesu. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite mi\u0161ice rok in z izdihom iztegnite roke navzgor. Poskusite dvigniti komolce do vi\u0161ine ramen. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/predpazovanie-ruk.gif\" alt=\"Kako izvajati dvig rok z uporabo vadbenega traku?\" class=\"wp-image-205698\" title=\"Kako izvajati dvig rok z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stranski dvig rok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Postavite dolg trak na tla in stopite nanj z eno nogo (razdeljeni polo\u017eaj). Nato zgrabite konca traku in se zravnajte. Roke dr\u017eite ob telesu, komolci naj bodo usmerjeni proti telesu, kolena pa so rahlo pokr\u010dena. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite mi\u0161ice rok in dvignite roke med izdihom. V zgornjem polo\u017eaju morajo biti komolci vi\u0161je od ramen. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet, preve\u010d upognjeni komolci.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/upazovanie-v-stoji.gif\" alt=\"Kako izvajati stranski dvig rok z uporabo vadbenega traku?\" class=\"wp-image-205711\" title=\"Kako izvajati stranski dvig rok z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Visoki poteg<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite dolg trak na tla in stopite na en konec. Stopite z nogami v \u0161irino bokov. Z obema rokama primite drugi del traku, zravnajte telo in dvignite roke. Dlani so usmerjene proti telesu. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Vklju\u010dite mi\u0161ice rok, upognite komolce in ob izdihu povlecite trak \u010dez prsni ko\u0161. V zgornjem polo\u017eaju posku\u0161ajte komolce dvigniti nad raven ramen. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/zdvih.gif\" alt=\"Kako izvajati visoki poteg z uporabo vadbenega traku?\" class=\"wp-image-206577\" title=\"Kako izvajati visoki poteg z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sede\u010di metulj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometri\u010dno \u0161katlo<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\"vadbeno klop (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno klop<\/a>. Pod stopala postavite dolg trak (stopala morajo biti na sredini traku). Nagnite se naprej in zgrabite konca traku. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>: Vklju\u010dite mi\u0161ice rok in dvignite roke med izdihom. V zgornjem polo\u017eaju morajo biti komolci vi\u0161je od ramen. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie.gif\" alt=\"Kako izvajati vajo sede\u010di metulj z uporabo vadbenega traku?\" class=\"wp-image-205724\" title=\"Kako izvajati vajo sede\u010di metulj z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_roke_Triceps_in_biceps\"><\/span>Vaje za roke (Triceps in biceps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi za vadbo rok lahko uporabite vadbene trakove. Pri tem se osredoto\u010dite na bicepse in tricepse.<\/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. Kle\u010de\u010di upogib bicepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: iztegnite desno nogo naprej in pokr\u010dite koleno za 90 stopinj. Pod desno nogo polo\u017eite dolg vadbeni trak in z desno roko primite oba konca. Nato se s komolcem naslonite na desno stegno (nad kolenom). Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Potegnite dlan proti rami tako, da med izdihom skr\u010dite biceps. Z vdihom vrnite roko v za\u010detni polo\u017eaj in gib ponovite. Ko opravite eno serijo na eni roki, zamenjajte strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/koncentrovany-bicepsovy-zdvih.gif\" alt=\"Kako izvajati kle\u010de\u010di upogib bicepsa z uporabo vadbenega traku?\" class=\"wp-image-205738\" title=\"Kako izvajati kle\u010de\u010di upogib bicepsa z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Stoje\u010di upogib bicepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Z eno nogo stopite na sredino vadbenega traku, stopala so v \u0161irini ramen. Zagrabite oba konca traku, zravnajte telo in roke dr\u017eite ob telesu. Dlani so usmerjene naprej. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dlanmi potegnite k ramenom, tako da med izdihom skr\u010dite biceps. Z vdihom se vrnite v za\u010detni polo\u017eaj in gib ponovite. Poskusite ohraniti komolce v istem polo\u017eaju (blizu telesa).<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, komolci preve\u010d oddaljeni od telesa, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/bicepsovy-zdvih-v-stoji.gif\" alt=\"Kako izvajati stoje\u010di upogib bicepsa z uporabo vadbenega traku?\" class=\"wp-image-205751\" title=\"Kako izvajati stoje\u010di upogib bicepsa z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Triceps potegi nazaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Sedite na tleh, rahlo pokr\u010dite kolena in pritrdite dolg vadbeni trak na stopala. Drugi konec traku potegnite nad glavo in ga spustite na spodnji del hrbta. Z obema rokama primite trak. Nato upognite komolce za 90 stopinj. Malo se nagnite naprej, vendar naj bo hrbet raven. Glava je v liniji s hrbtenico, ramena pa so obrnjena nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Izravnajte roke tako, da med izdihom skr\u010dite mi\u0161ice tricepsa. Roke vrnite v za\u010detni polo\u017eaj in gib ponovite. Osredoto\u010dite se na to, da komolec med izvajanjem vaje ostane v istem polo\u017eaju.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, komolci so preve\u010d oddaljeni od telesa, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-extenzie.gif\" alt=\"Kako izvajati vajo triceps potegi nazaj z uporabo vadbenega traku?\" class=\"wp-image-205765\" title=\"Kako izvajati vajo triceps potegi nazaj z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sede\u010di izteg nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Sedite na ploometri\u010dno \u0161katlo ali vadbeno klop in pritrdite en konec traku pod zadnjico. Drugi konec primite z obema rokama in ju potegnite \u010dez hrbet. Roki iztegnite navzgor in upognite komolce za 90 stopinj. Komolci so usmerjeni navzven in so za glavo. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite roke navzgor s kr\u010denjem mi\u0161ic tricepsa in izdihom. Osredoto\u010dite se na to, da komolec med izvajanjem vaje ostane v enakem polo\u017eaju.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-tlaky.gif\" alt=\"Kako izvajati sede\u010di izteg nad glavo z uporabo vadbenega traku?\" class=\"wp-image-205779\" title=\"Kako izvajati sede\u010di izteg nad glavo z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<p>Druge u\u010dinkovite vaje za celoten zgornji del telesa lahko najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 vaj na drogu za dvigovanje s trakom za mo\u010dne roke, hrbet in jedro<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_za_trebusne_misice\"><\/span>Vaje za trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vadbenimi trakovi lahko u\u010dinkovito krepite tudi ravne, po\u0161evne in spodnje trebu\u0161ne mi\u0161ice. S temi vajami boste izbolj\u0161ali abdominalno vadbo.<\/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. Kle\u010de\u010di trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;En konec traku pritrdite na zgornji del droga za dvigovanje. Nato pokleknite s hrbtom ob drog in povlecite trak nad glavo. Z obema rokama ga dr\u017eite pred vratom.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Nagnite se naprej, tako da stisnete trebu\u0161ne mi\u0161ice in med izdihom rahlo zaokro\u017eite hrbet. Z vdihom se vrnite v za\u010detni polo\u017eaj in gib ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/skracovacky-na-kolenach.gif\" alt=\"Kako izvajati kle\u010de\u010de trebu\u0161najke z uporabo vadbenega traku?\" class=\"wp-image-205793\" title=\"Kako izvajati kle\u010de\u010de trebu\u0161najke z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sekanje drv<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;En konec traku pritrdite na zgornji del droga za dvigovanje. Nato se postavite na levo stran do droga in z obema rokama primite trak. Dvignite roke pred glavo na levo stran in zavrtite celoten trup v isto smer. Stopala postavite tako, da so \u0161ir\u0161a od \u0161irine ramen. Hrbet naj bo ves \u010das vzravnan.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Potegnite trak proti desnemu kolenu tako, da med izdihom kr\u010dite trebu\u0161ne mi\u0161ice. Hkrati rahlo pokr\u010dite kolena in zavrtite celoten trup v isto smer. Med vdihom se vrnite v za\u010detni polo\u017eaj in gibanje ponovite. Ko zaklju\u010dite eno serijo, se obrnite z desnim bokom proti drogu in vajo izvedite na drugo stran.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/drevorubac.gif\" alt=\"Kako izvajati vajo sekanje drv z uporabo vadbenega traku?\" class=\"wp-image-205809\" title=\"Kako izvajati vajo sekanje drv z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Anti-rotacijski koraki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;En konec traku pritrdite na drog. Raztegnjen mora biti (enakomerno s tlemi) pribli\u017eno v vi\u0161ini va\u0161ega bicepsa. Nato se z levo stranjo postavite na drog, z obema rokama primite trak pred prsmi in upognite komolce za 90 stopinj. Traku ne smete raztegniti do maksimuma. Rahlo pokr\u010dite kolena in stojte s stopali \u0161ir\u0161e od \u0161irine ramen. Hrbet naj bo raven, glava v liniji s hrbtenico, ramena pa nazaj in navzdol. Vklju\u010dite jedro telesa.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in naredite korak v desno. Nato se z izdihom vrnite v za\u010detni polo\u017eaj in preidite na naslednjo ponovitev. Ko zaklju\u010dite eno serijo, se z desno stranjo obrnite na drog in izvedite enako vajo na drugi strani. Bolj ko ste oddaljeni od droga, bolj zahtevna je vaja.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nezadostna aktivacija jedra, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/antirotacne-chodene-s-posilnovacou-gumou.gif\" alt=\"Kako izvajati vajo anti-rotacijski koraki z uporabo vadbenega traku?\" class=\"wp-image-206593\" title=\"Kako izvajati vajo anti-rotacijski koraki z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Obratni trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;En konec traku pritrdite na drog za dvigovanje. Nato se usedite na tla z glavo obrnjeno proti palici za dvigovanje in drugi konec traku pritrdite na obe nogi. V tem polo\u017eaju mora biti ekspander raztegnjen. Ulezite se na hrbet z rokami ob telesu. Dvignite noge in pokr\u010dite kolena za 90 stopinj.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite medenico in potegnite kolena proti prsnemu ko\u0161u tako, da med izdihom skr\u010dite trebu\u0161ne mi\u0161ice. Zgornji del hrbta ostane na blazini. Z vdihom se vrnite v za\u010detni polo\u017eaj in gib ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/obratene-skracovacky.gif\" alt=\"Kako izvajati obratne trebu\u0161njake z uporabo vadbenega traku?\" class=\"wp-image-205823\" title=\"Kako izvajati obratne trebu\u0161njake z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ruski obrat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Sedite na tla, rahlo pokr\u010dite kolena in na stopala zataknite dolg vadbeni trak. Z obema rokama primite drugi konec traku in ga dr\u017eite pred prsnim ko\u0161em. Pokr\u010dite komolce za 90 stopinj. Malo se nagnite nazaj, vendar naj bo hrbet raven. Glava je v liniji s hrbtenico, ramena pa so obrnjena nazaj in navzdol. Oja\u010dajte svoje jedro.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Ob izdihu pritegnite trak na enega od bokov in se med vdihom premaknite na drugo stran. Poskusite ohraniti hrbet v istem polo\u017eaju.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rusky-twist.gif\" alt=\"Kako izvajati ruske obrate z uporabo vadbenega traku?\" class=\"wp-image-205836\" title=\"Kako izvajati ruske obrate z uporabo vadbenega traku?\"\/><\/figure><\/div>\n\n\n\n<ul class=\"is-style-none wp-block-list\"><li>V na\u0161em \u010dlanku <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im vodi\u010dem<\/a><\/strong> boste na\u0161li vseobsegajo\u010da navodila za vitek trebuh.<\/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\"><span class=\"ez-toc-section\" id=\"Vzorec_vadbe_celotnega_telesa_z_uporabo_vadbenega_traku\"><\/span>Vzorec vadbe celotnega telesa z uporabo vadbenega traku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za to vadbo izberite <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\">vadbene trakove<\/a> z uporom glede na va\u0161o zmogljivost. Spreminjate jih lahko tudi glede na to, kako zahtevne so za vas posamezne vaje. Lahko pa nadaljujete tako, da prvi niz vzamete kot ogrevanje in uporabite <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\"tanj\u0161i trak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tanj\u0161i trak<\/a>. Druge boste nato izvajali z <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\"debelej\u0161im trakom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">debelej\u0161im trakom<\/a>, ki bo predstavljal ve\u010djo obremenitev. Le tako bo vadba u\u010dinkovita in dovolj zahtevna.<\/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\">Vadba celotnega telesa z uporabo vadbenega traku<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">Prednji po\u010dep<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaja za stegna<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ponovitev na vsako stran<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stranski izteg noge<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ponovitev na vsako stran<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Poteg s priklonom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stoje\u010di metulj<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklece<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisk nad glavo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kle\u010de\u010di upogib bicepsa<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ponovitev na vsako stran<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sede\u010di izteg nad glavo<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ruski obrat<\/td><td class=\"has-text-align-center\" data-align=\"center\">16\u201320 ponovitev skupno (izmenjava strani)<\/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\"><span class=\"ez-toc-section\" id=\"Vaja_za_celotno_telo_z_vadbenim_trakom\"><\/span>Vaja za celotno telo z vadbenim trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navdih za doma\u010de vaje z vadbenim trakom boste na\u0161li tudi v na\u0161em videoposnetku. Potrebovali boste le dolg vadbeni trak in 12 minut.<\/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=\"12-minutni Full-Body Workou odpornimi trakovi | Home Workout | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PHMdBnlC8Yk?list=PLGtR6Q2bMmXGJCOsQLdjgr8OWZDL5H0YI\" 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_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje z vadbenim trakom so primerne za vse, ki \u0161ele za\u010denjajo z vadbo. Vendar jih lahko v svojih na\u010drtih vadbe uporabljajo tudi napredni \u0161portniki. Na\u0161a navodila vam bodo pomagala pri njihovem izvajanju. <strong>Svoj trening celotnega telesa ali vadbo lahko oblikujete v skladu z na\u0161imi zgoraj omenjenimi<\/strong>. Za vidne rezultate vklju\u010dite vadbo z vadbenim trakom vsaj dvakrat na teden. Ne pozabite pa, da sta za doseganje va\u0161ih kondicijskih ciljev klju\u010dnega pomena tudi uravnote\u017eena prehrana in dovolj po\u010ditka.<\/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 po\u0161ljite svojim prijateljem in jih spodbudite, da preizkusijo na\u0161o vadbo z vadbenim trakom.<\/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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Bi se radi nau\u010dili trenirati s trakom za krepitev mi\u0161ic? V tem \u010dlanku boste na\u0161li navodila za vaje za trebu\u0161ne mi\u0161ice, mi\u0161ice zadnjice, roke in hrbet. Vklju\u010duje tudi vzorec vadbe za celotno telo.<\/p>\n","protected":false},"author":129,"featured_media":344956,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7119,7485,6411,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-348365","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-elasticni-trakovi-z-uporom","9":"tag-trening-sl","10":"tag-vadba","11":"tag-vaje-za-zadnjico","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>30 vaj s trakovi za celotno telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako telovaditi s trakom za krepitev mi\u0161ic? 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