{"id":352645,"date":"2022-04-26T14:02:03","date_gmt":"2022-04-26T12:02:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=352645"},"modified":"2022-04-26T14:02:04","modified_gmt":"2022-04-26T12:02:04","slug":"katere-vaje-za-spodnji-del-trebuha-so-res-najboljse","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/","title":{"rendered":"Spodnji del trebuha: 13 najbolj\u0161ih vaj s telesno te\u017eo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#Ali_vam_lahko_vaje_za_spodnji_del_trebuha_pomagajo_znebiti_se_mascobe_na_trebuhu\" title=\"Ali vam lahko vaje za spodnji del trebuha pomagajo znebiti se ma\u0161\u010dobe na trebuhu?\">Ali vam lahko vaje za spodnji del trebuha pomagajo znebiti se ma\u0161\u010dobe na trebuhu?<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#13_ucinkovitih_vaj_za_spodnji_del_trebuha\" title=\"13 u\u010dinkovitih vaj za spodnji del trebuha\">13 u\u010dinkovitih vaj za spodnji del trebuha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#1_Single_Leg_Heel_Taps\" title=\"1. Single Leg Heel Taps\">1. Single Leg Heel Taps<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#2_Mountain_Climber\" title=\"2. Mountain Climber\">2. Mountain Climber<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#3_Cross-Body_Mountain_Climbers\" title=\"3. Cross-Body Mountain Climbers\">3. Cross-Body Mountain Climbers<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#4_Scissors\" title=\"4. Scissors\">4. Scissors<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#5_Slider_Knee_Tucks\" title=\"5. Slider Knee Tucks\">5. Slider Knee Tucks<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#6_Slider_Pike_Up\" title=\"6. Slider Pike Up\">6. Slider Pike Up<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#7_Lying_Leg_Raises\" title=\"7. Lying Leg Raises\">7. Lying Leg Raises<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#8_Alternating_Side_Plank\" title=\"8. Alternating Side Plank\">8. Alternating Side Plank<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#9_Roll-Ups\" title=\"9. Roll-Ups\">9. Roll-Ups<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#10_Crossbody_Toe_Touch_Crunch\" title=\"10. Crossbody Toe Touch Crunch\">10. Crossbody Toe Touch Crunch<\/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\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#11_Raised_Legs_Crunch\" title=\"11. Raised Legs Crunch\">11. Raised Legs Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#12_Plank_Steps\" title=\"12. Plank Steps\">12. Plank Steps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#13_Slider_Plank_Jack\" title=\"13. Slider Plank Jack\">13. Slider Plank Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#Iscete_se_kaksne_druge_nasvete\" title=\"I\u0161\u010dete \u0161e kak\u0161ne druge nasvete?\">I\u0161\u010dete \u0161e kak\u0161ne druge nasvete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogi ljudje menijo, da je spodnji del trebuha problemati\u010dno podro\u010dje. Pogosto se tam shranjuje podko\u017ena ma\u0161\u010doba, ki bi se je radi znebili. To obi\u010dajno ni mogo\u010de brez sprememb v prehrani in rutini treninga. Pomembno je vklju\u010diti u\u010dinkovite <strong>vaje za spodnji del trebuha, ki bodo prav tako pomagale okrepiti<\/strong> in utrditi celotno jedro. Tako boste dobili \u010dvrste, dobro razvite trebu\u0161ne mi\u0161ice, ki izgledajo odli\u010dno in hkrati pomagajo ohranjati dobro dr\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku boste na\u0161li vaje za spodnji del trebuha za <strong>za\u010detnike in napredne<\/strong>. Takoj lahko pozabite na neskon\u010dne sklope <a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trebu\u0161njakov<\/a>. Bistvenega pomena je, da trebu\u0161ne mi\u0161ice vklju\u010dite v celoti in se ne zana\u0161ate na samo eno vajo. Poleg tega smo pripravili nasvete za napredne \u0161portnike za najbolj\u0161e mo\u017ene rezultate.<\/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=\"Ali_vam_lahko_vaje_za_spodnji_del_trebuha_pomagajo_znebiti_se_mascobe_na_trebuhu\"><\/span>Ali vam lahko vaje za spodnji del trebuha pomagajo znebiti se ma\u0161\u010dobe na trebuhu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce je va\u0161 cilj izguba te\u017ee, se ne smete zana\u0161ati samo na vaje za to podro\u010dje. \u017dal ne zmorejo izbrisati, pokuriti ali stopiti odve\u010dne ma\u0161\u010dobe. Na to morate gledati s kompleksnega zornega kota. Samo na dolo\u010denih delih telesa ni mogo\u010de shuj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko izgubite te\u017eo, za\u010dne ma\u0161\u010doba izginjati iz celega telesa. Genetika, hormoni in splo\u0161ni \u017eivljenjski slog pa vplivajo na to, na katerem podro\u010dju se bo ma\u0161\u010doba najhitreje zmanj\u0161ala . Najprej lahko shuj\u0161ate, zlasti v stegnih in zadnjici, kasneje pa v spodnjem delu trebuha. Morda pa nekdo do\u017eivi ravno nasprotno. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tem ima klju\u010dno vlogo  <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni deficit<\/a>, ki ga dose\u017eete s prilagajanjem prehrane, treninga in splo\u0161nega na\u010dina \u017eivljenja. Brez skrbi,<strong> ni vam treba posegati po drasti\u010dnih dietah<\/strong> <strong>ali razstrupljanju<\/strong>. Zaradi<strong> postopnih majhnih sprememb<\/strong>, ki vas bodo pripeljale do cilja, boste trajno shuj\u0161ali. Za nagrado boste dobili lepe trebu\u0161ne mi\u0161ice in postali fit. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti posebne nasvete, ki vam lahko pomagajo pri izgubi te\u017ee, jih najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im preprostim vodi\u010dem<\/a><\/strong> .<\/p>\n\n\n\n<div 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\/iStock-898979332-1124x749.jpg\" alt=\"Kako izgubiti trebu\u0161no ma\u0161\u010dobo v spodnjem delu trebuha?\" class=\"wp-image-350018\" width=\"843\" height=\"562\" title=\"Kako izgubiti trebu\u0161no ma\u0161\u010dobo v spodnjem delu trebuha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.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=\"13_ucinkovitih_vaj_za_spodnji_del_trebuha\"><\/span>13 u\u010dinkovitih vaj za spodnji del trebuha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot pri drugih mi\u0161i\u010dnih skupinah je za dosego rezultatov potrebno redno vaditi. Hkrati pa ni primerno preobremeniti te mi\u0161i\u010dne skupine in trenirati vsak dan, ker s tem, mi\u0161icam ne bi dali prostora za okrevanje. <strong>Za\u010detniki bi morali vklju\u010devati kompleksen trening trebu\u0161nih mi\u0161ic 2-3 krat na teden, napredni \u0161portniki pa do 4-krat.<\/strong> Vedno pa je odvisno od \u0161portnikovega posebnega na\u010drta treninga in ciljev. <span style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce ste za\u010detnik, izberite razli\u010dico treninga brez opreme in se osredoto\u010dite na pravilno tehniko.<\/strong> Ko ste prepri\u010dani v njihovo delovanje, lahko pove\u010date \u0161tevilo ponovitev in nizov ali z opremo naredite vajo bolj zahtevno. Posledi\u010dno se boste dr\u017eali na\u010dela progresivne preobremenitve, ki je klju\u010dnega pomena za rast in krepitev mi\u0161ic.<\/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\">Vodnik za trening trebu\u0161nih mi\u0161ic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Trebu\u0161ne mi\u0161ice trenirajte 2-4 krat na teden, odvisno od va\u0161e telesne pripravljenosti.<\/li><li>Dodajte ga drugi mi\u0161i\u010dni skupini ali ustvarite <a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> ali kro\u017eni trening z na\u0161imi vajami za trebu\u0161ne mi\u0161ice.<\/li><li>Izberite 2\u20133 vaje za spodnji del trebuha in jih dodajte kompleksni vadbi za trebu\u0161ne mi\u0161ice ali delajte na spodnjem delu trebuha lo\u010deno, vklju\u010dno s 4\u20135 vajami pribli\u017eno 1\u20132 krat na teden.<\/li><li>Priporo\u010deno \u0161tevilo ponovitev najdete v opisu vsake vaje.<\/li><li>Idealno \u0161tevilo nizov je 2\u20134.<\/li><li>Ne pozabite se pred vadbo nekoliko ogreti (tek na mestu ali preskakovanje <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"kolebnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnice<\/a>).<\/li><li>Pripravite si <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno blazino<\/a>in <a href=\"https:\/\/gymbeam.si\/drsniki-za-krepitev-trupa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drsnike<\/a>, ki jih po \u017eelji zamenjate z dvema <a href=\"https:\/\/gymbeam.si\/crna-fitnes-brisaca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010dama<\/a><\/li><li>\u010ce \u017eelite preizkusiti zahtevnej\u0161e variacije, si pripravite <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\">kettlebelle<\/a>, <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbelle<\/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\">disk<\/a>, <a href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> ravnote\u017ena podloga<\/a>, <a href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinsko \u017eogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za zapestja in gle\u017enje  <\/a>.<\/li><li>Po glavnem delu si poi\u0161\u010dite nekaj \u010dasa za lahkotno raztezanje.<\/li><\/ul>\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=\"29120,36133,36304,48829,51160,67384\" ><\/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=\"1_Single_Leg_Heel_Taps\"><\/span>1. Single Leg Heel Taps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in polo\u017eite roke ob telo. Dvignite noge in upognite kolena za 90 stopinj. Napnite trebu\u0161ne mi\u0161ice.<\/li><li><strong>Izvedba:<\/strong> Med izdihom se dotaknite blazine z eno peto in jo med vdihom vrnite v za\u010detni polo\u017eaj. Enako ponovite z drugo nogo. Hrbet naj bo ves \u010das vadbe na blazini. Pazite tudi, da gibanje prihaja predvsem iz trebu\u0161nih mi\u0161ic. Izvedite 12\u201320 ponovitev.<\/li><li>Pogoste napake: Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Te\u017eavnost lahko pove\u010date tako, da rahlo zravnate noge ali na gle\u017enje namestite <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a>.<\/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\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"Kako izvajati Single Leg Heel Taps?\" class=\"wp-image-350032\" title=\"Kako izvajati Single Leg Heel Taps?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mountain_Climber\"><\/span>2. Mountain Climber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla, postavite se v polo\u017eaj za visoki plank. Odprte roke polo\u017eite pod ramena (\u0161ir\u0161e od \u0161irine ramen). Dr\u017eite ramena nazaj in navzdol, ter lopatice skupaj. Napnite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji. Ne upognite hrbta, zlasti v ledvenem delu.<\/li><li><strong>Izvedba:<\/strong> Med izdihom upognite eno koleno in ga potegnite proti komolcu (roke so iztegnjene). Nato se vrnite v za\u010detni polo\u017eaj in enako storite na drugi strani. Nadaljujte, dokler ne opravite 12\u201320 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upognjen nazaj, boki padejo na tla, pretirano dviganje medenice, majhen obseg gibanja.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Roke polo\u017eite na podlogo za ravnote\u017eje, <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit \u017eogo<\/a> ali medicinsko \u017eogo. Obremenitev lahko pritrdite tudi na gle\u017enje.<\/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\/03\/2.-Horolezec.gif\" alt=\"Kako izvajati Mountain Climber?\" class=\"wp-image-350046\" title=\"Kako izvajati Mountain Climber?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cross-Body_Mountain_Climbers\"><\/span>3. Cross-Body Mountain Climbers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla, postavite se v polo\u017eaj za visoki plank. Odprte roke polo\u017eite pod ramena (\u0161ir\u0161e od \u0161irine ramen). Dr\u017eite ramena nazaj in navzdol, ter lopatice skupaj. Napnite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji. Ne upognite hrbta, zlasti v ledvenem delu.<\/li><li><strong>Izvedba:<\/strong> Upognite eno koleno in ga med izdihom potegnite proti nasprotnemu komolcu (iztegnite roke). Nato se vrnite v za\u010detni polo\u017eaj in enako storite na drugi strani. Nadaljujte, dokler ne opravite 12\u201320 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upognjen nazaj, boki padejo na tla, pretirano dviganje medenice, majhen obseg gibanja.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Roke se naslonite na  <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ravnotezna-deska-woodwork-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ravnote\u017eno desko<\/a> , steper, fit \u017eogo ali medicinsko \u017eogo. Na gle\u017enje si lahko pritrdite ute\u017ei za gle\u017enje.<\/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\/03\/6.-Horolezec-do-krize.gif\" alt=\"Kako izvajati Cross-Body Mountain Climbers?\" class=\"wp-image-350102\" title=\"Kako izvajati Cross-Body Mountain Climbers?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Scissors\"><\/span>4. Scissors<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet. Upognite komolce in polo\u017eite dlani na zadnji del glave (je dvignjena nekaj centimetrov od tal). Rahlo dvignite zgornji del hrbta in upognite kolena. Komolci so obrnjeni navzven. \u010ce jih vle\u010dete skupaj, prekri\u017eajte roke na prsih.<\/li><li><strong>Izvedba:<\/strong> Vklju\u010dite trebu\u0161ne mi\u0161ice in za\u010dnite vle\u010di nogo k prsnemu ko\u0161u, drugo pa postavite nekaj centimetrov nad tlemi. To gibanje nog mora spominjati na \u0161karje. Ne pozabite dihati in se osredoto\u010diti na gibanje, ki prihaja predvsem iz trebu\u0161nih mi\u0161ic. Poskrbite, da bo va\u0161 spodnji del hrbta ves \u010das na blazini. Izvedite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Pove\u010dajte obseg gibanja spodnjih okon\u010din ali pritrdite ute\u017ei za zapestja in gle\u017enje.<\/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\/03\/3.-Nuzky.gif\" alt=\"Kako izvajati Scissors?\" class=\"wp-image-350060\" title=\"Kako izvajati Scissors?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Slider_Knee_Tucks\"><\/span>5. Slider Knee Tucks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite <a href=\"https:\/\/gymbeam.si\/drsniki-za-krepitev-trupa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drsnike<\/a> pod noge in naredite zgornji plank. Odprte dlani polo\u017eite pod ramena (\u0161ir\u0161e od \u0161irine ramen). Dr\u017eite ramena nazaj in navzdol ter lopatice skupaj. Okrepite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji.<\/li><li><strong>Izvedba:<\/strong> Upognite komolce in jih med izdihom potegnite pod prsi. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Izvedite 12\u201320 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Z rokami se naslonite na ravnote\u017eno blazino, steper, fit \u017eogo ali medicinsko \u017eogo. Lahko pritrdite tudi ute\u017ei za gle\u017enje.<\/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\/03\/7.-Krceni-kolen.gif\" alt=\"Kako izvajati Slider Knee Tucks?\" class=\"wp-image-350116\" title=\"Kako izvajati Slider Knee Tucks?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Slider_Pike_Up\"><\/span>6. Slider Pike Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite drsnike pod noge in se postavite v polo\u017eaj za zgornji plank. Odprte dlani polo\u017eite pod ramena (\u0161ir\u0161e od \u0161irine ramen). Dr\u017eite ramena nazaj in navzdol, ter lopatice skupaj. Okrepite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji.<\/li><li><strong>Izvedba:<\/strong> Med izdihom potegnite stopala proti dlanem (kolena ostanejo rahlo upognjena). Nato se med vdihom vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Nadaljujte, dokler ne dokon\u010date 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, upognjen spodnji del hrbta.<\/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\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"Kako izvajati Slider Pike Up?\" class=\"wp-image-350074\" title=\"Kako izvajati Slider Pike Up?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lying_Leg_Raises\"><\/span>7. Lying Leg Raises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in polo\u017eite roke ob telo. Malo dvignite glavo in zgornji del hrbta od blazine. Rahlo upognite kolena in jih dvignite nekaj centimetrov nad tlemi. Okrepite svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom previdno potegnite upognjene noge proti glavi. Ne pozabite dr\u017eati celotnega hrbta na blazini. Med vdihom se vrnite v za\u010detni polo\u017eaj in ponovite vajo. Nadaljujte, dokler ne opravite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Postavite  <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbelle <\/a>med gle\u017enje ali nanje pritrdite <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje.<\/a><\/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\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"Kako izvajati Lying Leg Raises?\" class=\"wp-image-350088\" title=\"Kako izvajati Lying Leg Raises?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Alternating_Side_Plank\"><\/span>8. Alternating Side Plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami. Noge imejte eno na drugo in naredite spodnji plank. Okrepite svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Med izdihom dvignite nadlaket in ostanite v tem polo\u017eaju 1\u20132 sekundi. Nato zamenjajte roke in storite enako na drugi strani. Nadaljujte, dokler ne opravite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upognjen nazaj, boki padejo na tla, nenadzorovano gibanje.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Isto\u010dasno lahko dvignete nogo skupaj z roko ali pa roke naslonite na ravnote\u017eno blazino.<\/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\/03\/8.-Kliky-do-stran.gif\" alt=\"Kako izvajati Alternating Side Plank?\" class=\"wp-image-350130\" title=\"Kako izvajati Alternating Side Plank?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Roll-Ups\"><\/span>9. Roll-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet z iztegnjenimi nogami in dvignite roke.<\/li><li><strong>Izvedba:<\/strong> Roke gladko dvignite do sede\u010dega polo\u017eaja, ne da bi upogibali noge, tako da med izdihom aktivirate trebu\u0161ne mi\u0161ice. Nato se med vdihom previdno vrnite v za\u010detni polo\u017eaj in vajo ponovite. Izvedite 8\u201312 ponovitev.<\/li><li>Pogoste napake: majhen obseg gibanja, nenadzorovano gibanje.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Z obema rokama primite <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>,  <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a>ali <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> in ga dvignite na enak na\u010din.<\/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\/03\/9.-Rolovani-do-sedu.gif\" alt=\"Kako izvajati Roll-Ups?\" class=\"wp-image-350144\" title=\"Kako izvajati Roll-Ups?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Crossbody_Toe_Touch_Crunch\"><\/span>10. Crossbody Toe Touch Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in dvignite roke navzgor. Dvignite glavo in zgornji del hrbta za nekaj centimetrov od tal. Napnite trebu\u0161ne mi\u0161ice.<\/li><li><strong>Izvedba:<\/strong> Med izdihom dvignite in potegnite desno roko in levo nogo drugo k drugi (lahko se dotikata nad telesom). Med vdihom se vrnite v za\u010detni polo\u017eaj in enako storite na drugi strani. Poskrbite, da bo va\u0161 spodnji del hrbta ves \u010das na blazini. Naredite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Ute\u017e pritrdite na zapestja ali gle\u017enje.<\/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\/03\/10.-Jack-Knife.gif\" alt=\"Kako izvajati Crossbody Toe Touch Crunch?\" class=\"wp-image-350158\" title=\"Kako izvajati Crossbody Toe Touch Crunch?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Raised_Legs_Crunch\"><\/span>11. Raised Legs Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, dvignite noge proti stropu (lahko rahlo upognete kolena) in dvignite roke navzgor.<\/li><li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, noge dvignite proti stropu (lahko rahlo upognete kolena) in dvignite roke navzgor. Spodnji del hrbta naj bo ves \u010das na blazini. Vse kar morate storiti je, da se dvignete za nekaj centimetrov. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in vajo ponovite. Naredite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Z obema rokama primite <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>,  <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a> ali disk in se na enak na\u010din dvignite na noge.<\/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\/03\/doplnok_01.gif\" alt=\"Kako izvajati Raised Legs Crunch?\" class=\"wp-image-350172\" title=\"Kako izvajati Raised Legs Crunch?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Plank_Steps\"><\/span>12. Plank Steps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla, postavite se v polo\u017eaj za visoki plank. Odprte roke polo\u017eite pod ramena (\u0161ir\u0161e od \u0161irine ramen). Dr\u017eite ramena nazaj in navzdol, ter lopatice skupaj. Napnite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji. Ne upognite hrbta, zlasti v ledvenem delu.<\/li><li><strong>Izvedba:<\/strong> Upognite eno nogo in med izdihom naredite en korak v stran (pod telesom) in enako naredite na drugi strani. Nato nogi, eno za drugo vrnite v za\u010detni polo\u017eaj in vajo ponovite. Nadaljujte, dokler ne opravite 12\u201320 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upogibanje v hrbtu, spu\u0161\u010danje bokov na tla, pretirano dviganje medenice.<\/li><li><strong>Kako ote\u017eiti vajo? <\/strong>Z rokami se naslonite na ravnote\u017eno blazino, steper ali medicinsko \u017eogo. Na gle\u017enje lahko dodate obremenitev z ute\u017emi.<\/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\/03\/doplnok_02.gif\" alt=\"Kako izvajati Plank Steps?\" class=\"wp-image-350186\" title=\"Kako izvajati Plank Steps?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Slider_Plank_Jack\"><\/span>13. Slider Plank Jack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in postavite noge na drsnike. Nato naredite spodnjo desko. Komolci so pod rameni (\u0161ir\u0161e od \u0161irine ramen). Odprte dlani so obrnjene druga proti drugi. Dr\u017eite ramo nazaj in navzdol ter lopatice skupaj. Okrepite svoje jedro in posku\u0161ajte ohraniti svoje telo v liniji. Ne upognite hrbta, zlasti v ledvenem delu.<\/li><li><strong>Izvedba:<\/strong> Naredite korak v stran z eno nogo, ne da bi jo med izdihom umaknili z blazine. Nato jo vrnite v za\u010detni polo\u017eaj in naredite vajo z drugo nogo. Nadaljujte, dokler ne opravite 8\u201312 ponovitev.<\/li><li><strong>Pogoste napake:<\/strong> Upogibanje v hrbtu, spu\u0161\u010danje bokov na tla, pretirano dviganje medenice, nenadzorovano gibanje.<\/li><li><strong>Kako ote\u017eiti vajo?<\/strong> Odprite in zaprite obe nogi hkrati ali pa si na gle\u017enje ali kolena namestite <a href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uporni trak<\/a> in nato nadaljujte na enak na\u010din.<\/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\/03\/doplnok_03.gif\" alt=\"Kako izvajati Slider Plank Jack?\" class=\"wp-image-350200\" title=\"Kako izvajati Slider Plank Jack?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iscete_se_kaksne_druge_nasvete\"><\/span>I\u0161\u010dete \u0161e kak\u0161ne druge nasvete?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce i\u0161\u010dete tudi vaje za boke, po\u0161evne trebu\u0161ne mi\u0161ice ali jedro, boste vse to na\u0161li v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 najbolj\u0161ih vaj za trebuh s telesno te\u017eo<\/a><\/strong> .<\/li><li>Trebu\u0161ne mi\u0161ice lahko trenirate tudi s fit \u017eogo v skladu s \u010dlankom <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 u\u010dinkovitih vaj za trup in zadnjico s Fit Ball \u017eogo<\/a><\/strong><\/li><li>\u010ce nimate veliko \u010dasa za vadbo, poskusite z <strong><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice<\/a><\/strong><\/li><li>\u010ce je va\u0161 cilj shuj\u0161ati, ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preproste osnove huj\u0161anja: Presene\u010deni boste nad tem, kar je zares pomembno<\/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_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljujo\u010d dana\u0161njemu \u010dlanku \u017ee veste, katere vaje je vredno vklju\u010diti v trening, \u010de se \u017eelite osredoto\u010diti na krepitev spodnjega dela trebuha. So odli\u010dno orodje za<strong> razvoj in krepitev te problemati\u010dne mi\u0161i\u010dne skupine<\/strong>. Lahko jih dodate k treningu za drugo mi\u0161i\u010dno skupino ali jih izvajate lo\u010deno vsaj dvakrat na teden. \u010ce boste prilagodili tudi prehrano in pustili mi\u0161icam prostor za zadostno regeneracijo, bodo rezultati \u0161e bolj\u0161i. To so bistvena na\u010dela za doseganje va\u0161ih fitnes ciljev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je bil ta \u010dlanek v\u0161e\u010d? \u010ce je tako, ga po\u0161ljite svojim prijateljem in jim dajte navdih za vadbo spodnjega dela trebuha.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako u\u010dinkovito trenirati spodnji del trebuha? Preizkusite 13 u\u010dinkovitih vaj za za\u010detnike in napredne, ki vam bodo pomagale dose\u010di \u010dvrste in dobro definirane trebu\u0161ne mi\u0161ice.<\/p>\n","protected":false},"author":129,"featured_media":349998,"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":[6315,7485,6411,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-352645","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","9":"tag-trening-sl","10":"tag-vadba","11":"tag-vaje-z-lastno-tezo","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spodnji del trebuha: 13 najbolj\u0161ih vaj s telesno te\u017eo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dlanku boste na\u0161li najbolj\u0161e vaje za spodnji del trebuha za za\u010detnike in tiste z izku\u0161njami. 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