{"id":351690,"date":"2022-04-12T14:35:39","date_gmt":"2022-04-12T12:35:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=351690"},"modified":"2022-04-12T14:35:40","modified_gmt":"2022-04-12T12:35:40","slug":"10-najboljsih-vaj-za-triceps","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/","title":{"rendered":"10 najbolj\u0161ih vaj za triceps"},"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\/10-najboljsih-vaj-za-triceps\/#10_najbolj_ucinkovitih_vaj_za_triceps\" title=\"10 najbolj u\u010dinkovitih vaj za triceps\">10 najbolj u\u010dinkovitih vaj za triceps<\/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\/10-najboljsih-vaj-za-triceps\/#1_Triceps_izteg_s_kablom\" title=\"1. Triceps izteg s kablom\">1. Triceps izteg s kablom<\/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\/10-najboljsih-vaj-za-triceps\/#2_Triceps_izteg_z_rocko_v_predklonu\" title=\"2. Triceps izteg z ro\u010dko v predklonu\">2. Triceps izteg z ro\u010dko v predklonu<\/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\/10-najboljsih-vaj-za-triceps\/#3_Triceps_izteg_z_rockami_leze\" title=\"3. Triceps izteg z ro\u010dkami le\u017ee\">3. Triceps izteg z ro\u010dkami le\u017ee<\/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\/10-najboljsih-vaj-za-triceps\/#4_Francoski_potisk_z_utezjo_leze\" title=\"4. Francoski potisk z ute\u017ejo le\u017ee\">4. Francoski potisk z ute\u017ejo le\u017ee<\/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\/10-najboljsih-vaj-za-triceps\/#5_Triceps_izteg_z_rockami_sede\" title=\"5. Triceps izteg z ro\u010dkami sede\">5. Triceps izteg z ro\u010dkami sede<\/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\/10-najboljsih-vaj-za-triceps\/#6_Triceps_dips_na_klopi\" title=\"6. Triceps dips na klopi\">6. Triceps dips na klopi<\/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\/10-najboljsih-vaj-za-triceps\/#7_Triceps_dips_na_bradlji\" title=\"7. Triceps dips na bradlji\">7. Triceps dips na bradlji<\/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\/10-najboljsih-vaj-za-triceps\/#8_Triceps_izteg_z_utezjo_stoje_z_eno_roko\" title=\"8. Triceps izteg z ute\u017ejo stoje (z eno roko)\">8. Triceps izteg z ute\u017ejo stoje (z eno roko)<\/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\/10-najboljsih-vaj-za-triceps\/#9_Potisk_na_klopi_z_ozkim_oprijemom\" title=\"9. Potisk na klopi z ozkim oprijemom\">9. Potisk na klopi z ozkim oprijemom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/#10_Triceps_izteg_z_EZ_palico_nad_glavo_sede\" title=\"10. Triceps izteg z EZ palico nad glavo sede\">10. Triceps izteg z EZ palico nad glavo sede<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/#Potrebujete_se_kaksen_nasvet\" title=\"Potrebujete \u0161e kak\u0161en nasvet?\">Potrebujete \u0161e kak\u0161en nasvet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Triceps predstavlja pribli\u017eno 2\/3 mase roke. Zato ima pri volumnu zgornjih okon\u010din pomembnej\u0161o vlogo kot biceps. Vendar pa veliko ljudi med vadbo veliko ve\u010d pozornosti namenja bicepsu. <strong>Mnogi med njimi pozabijo na zadostno anga\u017eiranje tricepsa. S tem se prikraj\u0161ajo za bolj\u0161e rezultate pri razvoju mi\u0161ic tega dela telesa<\/strong>.&nbsp;V tem \u010dlanku se bomo osredoto\u010dili na u\u010dinkovite vaje, ki vam bodo pomagale u\u010dvrstiti, okrepiti in razviti mi\u0161ice rok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vadbo tricepsov veljajo enaka pravila kot za druge dele telesa. Pred samo vadbo ne pozabite ogreti mi\u0161ic. Tako jih boste pripravili na obremenitev. Prav tako vas bo to za\u0161\u010ditilo pred po\u0161kodbami. Navsezadnje prihod v fitnes in poskus osebnega rekorda pri potisku s prsi ali francoskem potisku ni najbolj zdrav pristop. Prav tako ima sama vaja svoj razvoj napredka. <strong>Zato se najprej nau\u010dite pravilne tehnike in \u0161ele nato pove\u010dajte obremenitev<\/strong>. Le tako boste dosegli najbolj\u0161e rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Iz spodnjih vaj lahko v fitnesu zlahka ustvarite celostno vadbo za tricepse. Za za\u010detek izberite pribli\u017eno <strong>2-3 vaje, ki jih boste izvajali v 3 serijah, od 8 do 12 ponovitev na serijo<\/strong>. V tem primeru naj obremenitev pade na pribli\u017eno <strong>60-75 % 1 RM (najve\u010dja mo\u010d na 1 ponovitev)<\/strong>. Trening tricepsa boste nato vklju\u010dili samostojno ali v kombinaciji z drugo mi\u0161i\u010dno skupino, najbolje 2-3-krat na teden. Vendar ne pozabite, da splo\u0161na regeneracija mi\u0161ic po treningu za mo\u010d v povpre\u010dju poteka 24-72 ur. Zaradi \u010dasa, potrebnega za regeneracijo, na\u010drtujte vadbo in \u0161tevilo enot na teden za dolo\u010den mi\u0161i\u010dni del. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Katere so najbolj\u0161e vaje za triceps?\" class=\"wp-image-349042\" width=\"843\" height=\"563\" title=\"Katere so najbolj\u0161e vaje za triceps?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najbolj_ucinkovitih_vaj_za_triceps\"><\/span>10 najbolj u\u010dinkovitih vaj za triceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Triceps (<em>triceps brachii<\/em>) je sestavljen iz dolge glave (<em>caput longum<\/em>), lateralne glave (<em>caput laterale<\/em>) in medialne glave (<em>caput mediale<\/em>). <strong>V vadbo je treba vklju\u010diti razli\u010dne vaje, ki bodo pomagale pri kompleksnem razvoju tricepsa, da se vklju\u010dijo vsi ti deli<\/strong>. Potrebovali boste le standardno telovadno opremo, kot so <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\"nastavljiva klop (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavljiva klop<\/a>, kraj\u0161a ali EZ palica, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dke<\/a>, in <a href=\"https:\/\/gymbeam.si\/bradlja-dip-i-black-gymbeam.html\" target=\"_blank\" aria-label=\"bradljo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bradljo<\/a>. Nato je od vas odvisno, katere od njih se boste odlo\u010dili dodati k treningu in kak\u0161no obremenitev boste izbrali. Izberete lahko osnovno razli\u010dico ali pa pri nekaterih vajah poskusite modifikacijo. <span style=\"color: #ff6600\">[4]<\/span><\/span><\/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=\"1_Triceps_izteg_s_kablom\"><\/span>1. Triceps izteg s kablom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov, obrnjeni proti zgornjemu \u0161kripcu. Rahlo pokr\u010dite kolena in se nagnite naprej, hrbet pa naj bo raven. Primite obe strani kabla (nadro\u010dni prijem). Zgornjo roko dr\u017eite ob telesu in upognite komolce za 90 stopinj.<\/li><li><strong>Izvedba<\/strong>: Potegnite \u0161kripec (<em>pulley<\/em>) navzdol, dokler roke niso ravne (polni obseg gibanja), tako da med izdihom skr\u010dite tricepse. V spodnjem polo\u017eaju razmaknite roke. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev. Komolci ostanejo na istem mestu skozi celotno vajo.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Pretirano gibanje v zgornjem delu rok, komolci, obrnjeni stran od telesa, upognjen hrbet, pretirano vklju\u010devanje ramen in prsnih mi\u0161ic, nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana 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\/2022\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"Kako izvajati triceps izteg s kablom\" class=\"wp-image-349127\" title=\"Kako izvajati triceps izteg s kablom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Triceps izteg s kablom z ravnim drogom ali EZ palico<\/h4>\n\n\n\n<p>\u010ce nimate kabla, lahko na pulley pritrdite tudi ravni drog ali EZ palico. Nato vadite na enak na\u010din kot s kablom.<\/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\">2. Triceps izteg z eno roko<\/h4>\n\n\n\n<p>Na \u0161kripec lahko priklju\u010dite tudi en ro\u010daj (adapter D), ki omogo\u010da izvajanje vaj za vsako roko posebej. Tako se boste lahko bolj osredoto\u010dili na pravilno tehniko in vklju\u010devanje 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\">3. Triceps izteg s spodnjim oprijemom<\/h4>\n\n\n\n<p>Pri prijemanju ravne ali EZ palice s spodnjim prijemom boste bolj vklju\u010dili notranjo stran tricepsa. V nasprotnem primeru vadite na enak na\u010din, kot je navedeno zgoraj.<\/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=\"36322,48829,51088,81622\" ><\/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=\"2_Triceps_izteg_z_rocko_v_predklonu\"><\/span>2. Triceps izteg z ro\u010dko v predklonu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Desno koleno polo\u017eite na vodoravno klop, nagnite se naprej in se naslonite z levo roko. Z desno roko zgrabite ute\u017e. Zgornji del rok dr\u017eite ob telesu, upognite komolce za pribli\u017eno 90 stopinj in obrnite dlan navznoter. Hrbet naj bo raven.<\/li><li><strong>Izvedba<\/strong>: Izravnajte desno roko, dokler ne bo vzporedna s tlemi, tako da med izdihom skr\u010dite tricepse. Nato se z vdihom previdno vrnite v za\u010detni polo\u017eaj in preidite na naslednje ponovitev. Zgornji del rok posku\u0161ajte obdr\u017eati na istem mestu skozi celotno vajo. Najprej naredite eno serijo z eno roko, nato z drugo.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano gibanje v zgornjem delu roke, upognjen hrbet, nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana ute\u017e.<\/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\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"Kako izvajati triceps izteg z ro\u010dko v predklonu?\" class=\"wp-image-349057\" title=\"Kako izvajati triceps izteg z ro\u010dko v predklonu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Triceps_izteg_z_rockami_leze\"><\/span>3. Triceps izteg z ro\u010dkami le\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Polo\u017eite hrbet na vodoravno vadbeno klop. Kolena naj bodo pokr\u010dena, stopala pa na tleh. Z obema rokama primite ro\u010dke in roke dvignite naprej. Komolci so iztegnjeni.<\/li><li><strong>Izvedba<\/strong>: Upognite komolce in previdno pribli\u017eajte ro\u010dke u\u0161esom, medtem ko vdihujete do polo\u017eaja, ko se s podlaketmi skoraj dotikate bicepsa. Nato roke z aktiviranjem tricepsov med izdihom ponovno poravnajte in preidite na naslednje ponovitev. Zgornji del roke ostane v stabilnem polo\u017eaju skozi celotno vajo.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano gibanje v zgornjem delu roke, nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana obremenitev.<\/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\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"Kako izvajati triceps izteg z ro\u010dkami le\u017ee?\" class=\"wp-image-349071\" title=\"Kako izvajati triceps izteg z ro\u010dkami le\u017ee?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Francoski_potisk_z_utezjo_leze\"><\/span>4. Francoski potisk z ute\u017ejo le\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Zgrabite kraj\u0161o ali EZ palico z zgornjim prijemom, roke so v \u0161irini ramen. Le\u017eite na hrbtu na vodoravni vadbeni klopi. Pokr\u010dite noge in se s celimi stopali dotaknite tal. Roki sta iztegnjeni.<\/li><li><strong>Izvedba<\/strong>: Previdno upognite komolce in med vdihom pribli\u017eajte palico \u010delu. Nato s kr\u010denjem tricepsov med izdihom potisnite drog nazaj v za\u010detni polo\u017eaj in nadaljujte z naslednjim ponovitvijo. Zgornji del roke ostane na istem mestu skozi celotno vajo.<\/li><li><strong>Pogoste napake:<\/strong> Pretirano gibanje zgornjega dela roke, komolci, usmerjeni v stran (stran od telesa), nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana obremenitev.<\/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\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"Kako izvajati francoski potisk z ute\u017ejo le\u017ee?\" class=\"wp-image-349085\" title=\"Kako izvajati francoski potisk z ute\u017ejo le\u017ee?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Triceps_izteg_z_rockami_sede\"><\/span>5. Triceps izteg z ro\u010dkami sede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na rob vodoravne klopi, pokr\u010dite kolena in pustite stopala na tleh. Z obema rokama primite ro\u010dko za notranjo stran zgornjega diska, zravnajte telo in dvignite roke naprej. Aktivirajte jedro.<\/li><li><strong>Izvedba<\/strong>: Upognite komolce in previdno pribli\u017eajte ro\u010dko lopaticam, medtem ko vdihujete do polo\u017eaja, ko se s podlaketmi skoraj dotaknete bicepsa. Nato roke z vdihom ponovno poravnajte z aktiviranjem tricepsa in preidite na naslednje ponovitev. Zgornji del roke ostane na istem mestu skozi celotno vajo.<\/li><li><strong>Pogoste napake<\/strong>: komolci, usmerjeni vstran, upognjen spodnji del hrbta, nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana 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\/2022\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"Kako izvajati triceps izteg z ro\u010dkami sede?\" class=\"wp-image-349099\" title=\"Kako izvajati triceps izteg z ro\u010dkami sede?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vadbe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Triceps izteg s kettlebellom sede<\/h4>\n\n\n\n<p>Pri tej vaji lahko ute\u017ei nadomestite tudi s kettlebellom. Zgrabite ro\u010daj na straneh in izvajajte enako kot z ute\u017emi.<\/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\">2. Triceps izteg z diskom sede<\/h4>\n\n\n\n<p>Namesto ute\u017ei lahko uporabite tudi disk. Zagrabite ga ob straneh in nadaljujte z vadbo na enak na\u010din, kot je navedeno zgoraj.<\/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=\"6_Triceps_dips_na_klopi\"><\/span>6. Triceps dips na klopi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na tleh s hrbtom na vodoravni klopi. Roki polo\u017eite za seboj na rob klopi in pokr\u010dite komolce za 90 stopinj. Uporabite klop kot oporo in dvignite medenico od tal. Noge naj bodo iztegnjene, kolena naj bodo rahlo pokr\u010dena, pete pa naj po\u010divajo na blazini. Ramena potegnite nazaj in navzdol ter vklju\u010dite jedro telesa.<\/li><li><strong>Izvedba<\/strong>: Izravnajte komolce s kr\u010denjem tricepsa med izdihom. Nato se z vdihom previdno vrnite v za\u010detni polo\u017eaj in vajo ponovite. Pazite, da gibanje izhaja iz rok in da so komolci usmerjeni nazaj in ne vstran.<\/li><li><strong>Pogoste napake<\/strong>: Pogoste napake: poteg ramen k u\u0161esom, upognjen hrbet, nenadzorovano gibanje, 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"Kako izvajati triceps dips na klopi?\" class=\"wp-image-349113\" title=\"Kako izvajati triceps dips na klopi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale variacije vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Triceps dips na klopi z ute\u017emi<\/h4>\n\n\n\n<p>\u010ce \u017eelite, da je vaja zahtevnej\u0161a, pokr\u010dite kolena in obremenite stegna. Uporabite lahko <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d<\/a><a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sk<\/a>, <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> ali <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dko<\/a> in vadite enako kot brez ute\u017ei.<\/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\">2. Triceps dips na klopi z dvignjenimi nogami<\/h4>\n\n\n\n<p>Vaje za triceps lahko naredite zahtevnej\u0161e tudi tako, da noge dvignete v vi\u0161ji polo\u017eaj. Polo\u017eite jih lahko na drugo (ni\u017ejo) klop ali <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>. V tem polo\u017eaju je te\u017eje dvigniti telesno te\u017eo. \u010ce boste na stegna nalo\u017eili breme, bo vaja postala \u0161e bolj zahtevna.<\/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=\"7_Triceps_dips_na_bradlji\"><\/span>7. Triceps dips na bradlji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Na bradlji naredite <em>plank<\/em>, iztegnite komolce. Noge lahko rahlo pokr\u010dite. Komolci naj bodo usmerjeni navzven, hrbet pa naj bo raven.<\/li><li><strong>Izvedba<\/strong>: Upognite komolce in se previdno spustite, dokler ramena ne segajo pod komolce med vdihom. Z aktiviranjem prsnih mi\u0161ic in mi\u0161ic rok se med izdihom vrnite v za\u010detni polo\u017eaj. Nato preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: komolcei pritiskajo ob telo, 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 triceps dips na bradlji?\" class=\"wp-image-341974\" title=\"Kako izvajati triceps dips na bradlji?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale variacije vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dips s trakovi za krepitev mi\u0161ic<\/h4>\n\n\n\n<p>\u010ce so dipsi na bradlji za vas prezahtevni, si lahko vajo olaj\u0161ate z dolgim trakom za <a href=\"https:\/\/gymbeam.si\/expander-duoband-set-gymbeam.html\" target=\"_blank\" aria-label=\"krepitev mi\u0161ic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krepitev mi\u0161ic<\/a>. En konec traku pritrdite na drog, drugega pa vstavite pod roko. Z vsako roko primite ro\u010daj in eno koleno (ali obe koleni) polo\u017eite na trak. Za\u010dnite izvajati dipse tako, da vklju\u010dite prsne mi\u0161ice. Ve\u010dji kot je upor traku, 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\">2. Dips na bradlji z ute\u017emi<\/h4>\n\n\n\n<p>\u010ce so vam dipsi s telesno te\u017eo prelahki, dodajte obremenitev. 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 href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disk<\/a> ali <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>.<\/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\">3. Dips z obro\u010di<\/h4>\n\n\n\n<p>\u010ce nimate na voljo bradlje ali \u017eelite popestriti vadbo, lahko poskusite z dipsi na <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>. Ta vaja je nekoliko bolj zahtevna, zlasti glede stabilnosti. Zopet si jo lahko olaj\u0161ate z uporabo traku za krepitev mi\u0161ic.<\/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=\"8_Triceps_izteg_z_utezjo_stoje_z_eno_roko\"><\/span>8. Triceps izteg z ute\u017ejo stoje (z eno roko)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov. Z eno roko primite ute\u017e, dvignite roko in obrnite dlan naprej. Drugo roko dr\u017eite ob telesu. Vklju\u010dite jedro.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in previdno spustite ute\u017e do najni\u017ejega mo\u017enega polo\u017eaja (podlaket se lahko dotika bicepsa). Nato z izdihom in kr\u010denjem tricepsa zravnajte roko in nadaljujte z naslednjo ponovitvijo. Zgornji del roke ostane v stabilnem polo\u017eaju med celotno vajo. Najprej naredite eno serijo na eni roki, nato pa \u0161e na drugi.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano gibanje v zgornjem delu roke, nenadzorovano gibanje, upognjen spodnji del hrbta, majhen obseg gibanja, neustrezno izbrana obremenitev.<\/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\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"Kako izvajati triceps izteg z ute\u017ejo stoje?\" class=\"wp-image-349141\" title=\"Kako izvajati triceps izteg z ute\u017ejo stoje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale razli\u010dice vaj:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Triceps izteg z ute\u017ejo sede<\/h4>\n\n\n\n<p>S sedenjem na klopi je ta vaja nekoliko la\u017eja. Ni se vam treba toliko osredoto\u010dati na dr\u017eo in stabilnost. Sedite na klop z navpi\u010dno dvignjenim naslonjalom, naslonite se nazaj in nato izvajajte enako kot v stoje\u010dem polo\u017eaju.<\/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\">2. Izteg s kettlebellom nad glavo<\/h4>\n\n\n\n<p>Ute\u017ei lahko zamenjate s kettlebellom. Zagrabite ga za zgornji del ro\u010daja in nato vadite enako kot z ute\u017emi.<\/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=\"9_Potisk_na_klopi_z_ozkim_oprijemom\"><\/span>9. Potisk na klopi z ozkim oprijemom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Ule\u017eite se na hrbet na vodoravno klop. Lopatice dr\u017eite skupaj in zgrabite palico. Zapestja in komolci naj bodo poravnani pod palico. \u0160irina prijema je manj\u0161a od \u0161irine va\u0161ih ramen. Stopala po\u010divajo na tleh, kolena pa so upognjena za 90 stopinj. Med izvajanjem vaje lahko rahlo upognete hrbet. Ramena in zadnjica ostanejo na podlogi. Med izvajanjem vaje sta aktivna jedro in zadnji\u010dna mi\u0161ica.<\/li><li><strong>Izvedba<\/strong>: Dvignite ute\u017e v za\u010detni polo\u017eaj nad prsni ko\u0161. Nato jo po\u010dasi spustite do prsnega ko\u0161a. V spodnjem polo\u017eaju se palica rahlo dotakne prsnega ko\u0161a (pribli\u017eno na sredini prsnice). Nato s kr\u010denjem prsnih mi\u0161ic med izdihom potisnite palico navzgor, dokler komolci niso skoraj zravnani. Potek palice na poti navzgor mora ustvariti rahel lok. Ko se vrnete v za\u010detni polo\u017eaj, nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Nenadzorovano gibanje, neustrezno izbrana te\u017ea, preve\u010d upognjen hrbet, slaba 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"Kako izvajati potisk na klopi z ozkim oprijemom?\" class=\"wp-image-349155\" title=\"Kako izvajati potisk na klopi z ozkim oprijemom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Triceps_izteg_z_EZ_palico_nad_glavo_sede\"><\/span>10. Triceps izteg z EZ palico nad glavo sede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na klopi, naslonjalo naj bo dvignjeno v navpi\u010dni polo\u017eaj. Pokr\u010dite noge in stopala imejte na tleh. Z obema rokama, ki sta bli\u017eje druga drugi, primite EZ palico in jo dvignite. Hrbet naslonite na naslonjalo.<\/li><li><strong>Izvedba<\/strong>: Pri vdihu upognite komolce in previdno spustite palico za glavo. Nato roke z iztegovanjem tricepsov poravnajte in nadaljujte z naslednjim ponovitvijo. Zgornji del roke ostane v enakem polo\u017eaju skozi celotno vajo.<\/li><li><strong>Pogoste napake<\/strong>: komolci, obrnjeni stran od telesa, nenadzorovano gibanje, majhen obseg gibanja, neustrezno izbrana ute\u017e.<\/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\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"Kako izvajati triceps izteg z EZ palico nad glavo sede?\" class=\"wp-image-349169\" title=\"Kako izvajati triceps izteg z EZ palico nad glavo sede?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potrebujete_se_kaksen_nasvet\"><\/span>Potrebujete \u0161e kak\u0161en nasvet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce i\u0161\u010dete tudi u\u010dinkovite vaje za prnse mi\u0161ice, jih boste na\u0161li v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 najbolj\u0161ih vaj za prsni ko\u0161.<\/a><\/strong><\/li><li>Vas zanima, kako pravilno na\u010drtovati vadbo? Potem ne spreglejte na\u0161ega \u010dlanka <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 &#8211; nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong>.<\/li><li>\u010ce \u017eelite izvedeti ve\u010d o idealnem \u0161tevilu ponovitev vadbe 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, si oglejte na\u0161 \u010dlanek <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 boste kon\u010dno pridobili mi\u0161ice?<\/a><\/strong><\/li><li>Posku\u0161ate pridobiti mi\u0161ice in \u0161e vedno ne morete? Potem preberite 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 pridobivanje telesne te\u017ee.<\/a><\/strong><\/li><li>\u017delite izra\u010dunati vnos kalorij in makrohranil glede na svoj cilj? Potem vam bo pri\u0161el prav na\u0161 <strong><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\">Spletni kalkulator za izra\u010dun vnosa energije in makrohranil<\/a><\/strong>.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali je va\u0161 cilj dose\u010di \u010dim ve\u010dji obseg bicepso&nbsp; ali pa \u017eelite okrepiti mi\u0161ice, ne smete podcenjevati vaj za tricepse. Med naju\u010dinkovitej\u0161imi so francoski potisk, dipsi na bradlji in druge zgoraj omenjene vaje. <strong>Pomagale vam bodo pri kompleksni krepitvi in rasti vseh treh delov tricepsa<\/strong>. Za najbolj\u0161e rezultate pa ne pozabite paziti na pravilno tehniko in postopno pove\u010devanje obremenitve. Poskusite vklju\u010diti vadbo za tricepse 2-3-krat na teden. Na\u010drtujte jih tako, da telesu zagotovite dovolj \u010dasa za regeneracijo.<\/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 odgovor pritrdilen, ga po\u0161ljite svojim prijateljem in delite ta navdih za vadbo tricepsov.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako u\u010dinkovito trenirati tricepse? Preizkusite teh 10 u\u010dinkovitih vaj in njihove razli\u010dice z razli\u010dnimi orodji za kompleksen razvoj tricepsov, ki so osnova mi\u0161i\u010dastih rok.<\/p>\n","protected":false},"author":129,"featured_media":349037,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7191,7485,7263,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-351690","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","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>10 najbolj\u0161ih vaj za triceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ponujamo vam najbolj\u0161e vaje za \u010dvrste, razvite, masivne in mo\u010dne tricepse. 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