{"id":376595,"date":"2022-06-08T14:51:27","date_gmt":"2022-06-08T12:51:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=376595"},"modified":"2022-10-20T18:24:26","modified_gmt":"2022-10-20T16:24:26","slug":"9-najboljsih-vaj-za-vas-hrbet","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/","title":{"rendered":"9 najbolj\u0161ih vaj za va\u0161 hrbet"},"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\/9-najboljsih-vaj-za-vas-hrbet\/#9_najucinkovitejsih_vaj_za_vas_hrbet_trapezne_misice_in_siroke_ledvene_misice\" title=\"9 naju\u010dinkovitej\u0161ih vaj za va\u0161 hrbet, trapezne mi\u0161ice in \u0161iroke ledvene mi\u0161ice\">9 naju\u010dinkovitej\u0161ih vaj za va\u0161 hrbet, trapezne mi\u0161ice in \u0161iroke ledvene mi\u0161ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/#1_Deadlift\" title=\"1. Deadlift\">1. Deadlift<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#2_Barbell_Bent_Over_Row\" title=\"2. Barbell Bent Over Row\">2. Barbell Bent Over Row<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#3_Seated_Cable_Row\" title=\"3. Seated Cable Row\">3. Seated Cable Row<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#4_Wide_Grip_Pull_Ups\" title=\"4. Wide Grip Pull Ups\">4. Wide Grip Pull Ups<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#5_Wide_Grip_Pulldown\" title=\"5. Wide Grip Pulldown\">5. Wide Grip Pulldown<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#6_Reverse_Grip_Pulldown\" title=\"6. Reverse Grip Pulldown\">6. Reverse Grip Pulldown<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#7_Dumbbell_Incline_Bench_Row\" title=\"7. Dumbbell Incline Bench Row\">7. Dumbbell Incline Bench Row<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#8_One_Arm_Dumbbell_Row\" title=\"8. One Arm Dumbbell Row\">8. One Arm Dumbbell Row<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#9_Standing_Cable_Pullover\" title=\"9. Standing Cable Pullover\">9. Standing Cable Pullover<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#Kaj_sledi\" title=\"Kaj sledi?\">Kaj sledi?<\/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\/9-najboljsih-vaj-za-vas-hrbet\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hrbtne mi\u0161ice so v fitnesu verjetno ena najbolj zanemarjenih mi\u0161i\u010dnih skupin. Veliko ljudi se raje osredoto\u010di na krepitev rok ali prsnega ko\u0161a in veliko manj pozornosti namenja hrbtnim mi\u0161icam. To je \u017ealostno, saj ima va\u0161a hrbtna mi\u0161ica pomemben vpliv na videz in simetrijo va\u0161e celotne postave. \u0160e ve\u010d, izbira pravih vrst vaj je pogosto klju\u010dnega pomena za zdravljenje bole\u010din v hrbtu in drugih podobnih te\u017eav. Ena od pomembnih estetskih prednosti dobro razvitih hrbtnih mi\u0161ic je, da pomaga dose\u010di postavo v obliki \u010drke V, kar so sanje tako bodybuilderjev kot rednih obiskovalcev fitnesa. Tudi \u017eenske imajo lahko estetsko koristi od mo\u010dnega hrbta, saj lahko <strong>trdne hrbtne mi\u0161ice pripomorejo k opti\u010dno vitkej\u0161emu pasu<\/strong> in prispevajo k sanjski postavi pe\u0161\u010dene ure. Navsezadnje mo\u010dne hrbtne mi\u0161ice pomenijo, da ima va\u0161a hrbtenica ustrezno podporo, kar znatno izbolj\u0161a va\u0161o dr\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za hrbet veljajo enaka pravila kot za treniranje katerekoli druge mi\u0161i\u010dne skupine. Preden za\u010dnete, nikoli ne pozabite pravilno ogreti mi\u0161ic, ki jih nameravate uporabiti, in jih pripraviti na vadbo. S tem se za\u0161\u010ditite pred nepotrebnimi po\u0161kodbami. Vstopiti v fitnes in se odpraviti naravnost do barbellov, da bi takoj podrli svoj osebni rekord v mrtvih dvigih, zagotovo ni najbolj zdrav pristop. Vsaka vaja zase mora tudi slediti dolo\u010denemu napredovanju. <strong>Preden dodate ute\u017ei, se prepri\u010dajte, da ste se nau\u010dili pravilne tehnike.<\/strong> To je edini na\u010din za doseganje najbolj\u0161ih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uporabo vaj, o katerih bomo razpravljali v tem \u010dlanku, lahko sestavite popolno vadbo za hrbet. Za za\u010detek je najbolje izbrati 2-3 vaje, ki jih boste izvajali v treh sklopih po<strong> 8-12 ponovitev<\/strong>. Va\u0161a obremenitev naj se giblje med <strong>60 &#8211; 75 % 1RM<\/strong> (najve\u010dja zmogljivost na 1 ponovitev). Te vaje lahko nato uporabite za popolno vadbo hrbta ali pa jih vklju\u010dite v trening, osredoto\u010den na druge dele, idealno <strong>2 do 3-krat na teden<\/strong>. Ne pozabite, da popolna regeneracija posamezne mi\u0161ice po treningu mo\u010di traja od 24 do 72 ur. Glede na \u010das regeneracije poskrbite, da na\u010drtujete svojo vadbeno rutino in koli\u010dino enot v enem tednu, za vsako posamezno mi\u0161i\u010dno skupino.<span style=\"color: #ff6600\"> [1\u20133]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg\" alt=\"Najbolj\u0161e vaje za va\u0161 hrbet\" class=\"wp-image-354112\" width=\"843\" height=\"562\" title=\"Najbolj\u0161e vaje za va\u0161 hrbet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.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=\"9_najucinkovitejsih_vaj_za_vas_hrbet_trapezne_misice_in_siroke_ledvene_misice\"><\/span>9 naju\u010dinkovitej\u0161ih vaj za va\u0161 hrbet, trapezne mi\u0161ice in \u0161iroke ledvene mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za izvajanje vseh teh vaj boste potrebovali osnovno opremo, ki je na voljo v vsakem fitnesu, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nastavljiva klop<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">barbell<\/a> z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">heksagonalna ute\u017e<\/a>, <a href=\"https:\/\/gymbeam.si\/drog-za-na-strop-multi-grip-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drog za dvigovanje<\/a>&nbsp; in pulldown naprava. <strong>Vse te vaje so primerne tako za za\u010detnike kot tudi za napredne \u0161portnike<\/strong>, ki se prilagajajo njihovi ravni z na\u010dinom izvajanja vaje in te\u017eo, ki se uporablja za upor. Od vas je odvisno, kako boste zdru\u017eili osnovne vaje z njihovimi razli\u010dicami. S temi vajami boste lahko zgradili kompleksno vadbeno rutino za va\u0161 hrbet, iz velikih mi\u0161ic, kot so va\u0161e ledvene (m. trapezius), lats (m. latissimus dorsi), kot tudi manj\u0161ih medlopati\u010dnih mi\u0161ic. Vklju\u010ditev vsega tega vas bo s\u010dasoma pripeljala do dobro izklesanih hrbtnih 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=\"1_Deadlift\"><\/span>1. Deadlift<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali v \u0161irini bokov.&nbsp; Barbell primite z oprijemom nad roko v \u0161irini ramen. Rahlo upognite kolena, hrbet naj bo vzravnan, glava pa v skladu s hrbtenico. Aktivirajte svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Z aktivacijo mi\u0161ic bokov in hrbta, dvignite barbell od tal, dokler kolena in trup nista zravnana. Pre\u010dka mora biti tik pred va\u0161imi nogami. Nato vdihnite in nadzorovano spustite barbell na tla. Nato ponovite.<\/li><li><strong>Pogoste napake:<\/strong> upogibanje hrbta, uporaba neprimerne te\u017ee, majhen obseg gibanja, nenadzorovano gibanje, nagibanje glave naprej ali nazaj<\/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\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Kako pravilno izvajati deadlift?\" class=\"wp-image-354068\" title=\"Kako pravilno izvajati deadlift?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Double Dumbbell\/Kettlebell Deadlift<\/h4>\n\n\n\n<p>Dumbbelle lahko uporabite kot alternativo ute\u017ei. Ute\u017ei primite z oprijemom nad roko, dvignite jih tako, da sledite liniji pred nogami. Uporabite lahko tudi kettlebell. Postavite 2 kettlebell na straneh stopal in izvedite mrtvi dvig.<\/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. Sumo Deadlift<\/h4>\n\n\n\n<p>Sumo deadlift vam omogo\u010da, da nekoliko bolj vklju\u010dite zadnji\u010dne mi\u0161ice in notranjo stran stegen. Stojte pred barbell v polo\u017eaju, ki je nekoliko \u0161ir\u0161i od ramen, prsti na nogah pa so obrnjeni stran drug od drugega. Barbell primite pribli\u017eno v \u0161irini bokov ali nekoliko o\u017eje. Tako kot pri obi\u010dajnem mrtvem dvigu se osredoto\u010dite na aktiviranje sredinskega dela in dr\u017eanje hrbta naravnost.<\/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. Trap Bar Deadlift<\/h4>\n\n\n\n<p>Lahko pa poskusite svoje mrtve dvige izvajati s trap palico. Trap bar je \u0161e posebej uporaben, \u010de imate te\u017eave s spodnjim delom hrbta, saj vas prisili, da veliko bolj aktivirate mi\u0161ice nog. Postavite se na sredino trap bara, primite ro\u010daje na vsaki strani in izvedite vajo, kot je opisano v vaji za obi\u010dajen mrtvi dvig.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,67360,86389,86401\" ><\/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_Barbell_Bent_Over_Row\"><\/span>2. Barbell Bent Over Row<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali v \u0161irini bokov in rahlo upognite kolena. Nagnite se nekoliko naprej, hrbet naj bo vzravnan, ramena potegnjena stran od u\u0161es, glava pa v skladu s hrbtenico. Barbell primite z oprijemom nad roko v \u0161irini ramen in ga dvignite do vi\u0161ine kolen.<\/li><li><strong>Izvedba:<\/strong> Potegnite barbell navzgor proti bokom, napnite hrbtne mi\u0161ice in izdihnite. Nadzorovano ga spustite nazaj do kolen. Ponovite.<\/li><li><strong>Pogoste napake:<\/strong> Zaokro\u017eevanje hrbta, ravnanje kolen, premajhen naklon trupa, kratek 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\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Kako pravilno izvajati  Barbell Bent Over Row?\" class=\"wp-image-353956\" title=\"Kako pravilno izvajati  Barbell Bent Over Row?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dumbbell\/Kettlebell Bent Over Row<\/h4>\n\n\n\n<p>\u010ce nimate pri roki barbella, lahko to vajo izvajate z dvema <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbellima<\/a> ali &nbsp;<a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellima<\/a>. Primite jih z oprijemom nad roko in jih potegnite navzgor proti svojemu pasu. Va\u0161a dr\u017ea mora biti enaka kot pri uporabi barbella.<\/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=\"3_Seated_Cable_Row\"><\/span>3. Seated Cable Row<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 klop obrnjeni proti spodnjemu \u0161kripcu. Noge postavite na plo\u0161\u010dad na nasprotnem koncu klopi. Kolena imejte rahlo upognjena, hrbet raven, lopatico stisnite proti sredini hrbta in glavo v skladu s hrbtenico. Z obema rokama dr\u017eite prilo\u017een adapter v obliki \u010drke V z ro\u010daji na obeh koncih.<\/li><li><strong>Izvedba:<\/strong> Z izdihom in kr\u010denjem hrbtnih mi\u0161ic potegnite ro\u010dico adapterja proti trebuhu. Va\u0161i komolci naj bodo usmerjeni nazaj. V zadnji fazi gibanja zdru\u017eite ramena. Po \u017eelji lahko ta polo\u017eaj zadr\u017eite 1-2 sekundi. Nato se z vdihom kontrolirano vrnite v za\u010detni polo\u017eaj in vajo ponovite.<\/li><li><strong>Pogoste napake:<\/strong> preveliko upogibanje in nagibanje hrbta naprej in nazaj, zaokro\u017eevanje hrbta, vle\u010denje ramen do u\u0161es, premajhen obseg gibanja, zamah s hrbtom<\/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\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Kako pravilno izvajati  Seated Cable Row?\" class=\"wp-image-353970\" title=\"Kako pravilno izvajati  Seated Cable Row?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Wide Grip Seated Cable Row<\/h4>\n\n\n\n<p>Uporabite lahko nastavek z ravnim drogom, ki omogo\u010da \u0161ir\u0161i oprijem. To dodatno vklju\u010duje va\u0161e roke in trapezne mi\u0161ice. Vajo izvajajte na popolnoma enak na\u010din kot pri V-baru.<\/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. Single Arm Seated Cable Row<\/h4>\n\n\n\n<p>Uporaba adapterja za eno roko vam omogo\u010da, da trenirate vsako stran posebej. To vam lahko pomaga posvetiti ve\u010d pozornosti pravilnemu vklju\u010devanju 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=\"4_Wide_Grip_Pull_Ups\"><\/span>4. Wide Grip Pull 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> Pull-up bar primite z oprijemom nad roko v \u0161irini ramen. Aktivirajte srednji del in stisnite lopatice navzdol in nazaj.<\/li><li><strong>Izvedba:<\/strong> Z izdihom aktivirajte mi\u0161ice hrbta in rok, ter se za\u010dnite kontrolirano vle\u010di navzgor. Usmerite prsi na palico. Ko dvignete glavo nekoliko nad nivo palice, se med vdihom za\u010dnite po\u010dasi spu\u0161\u010dati navzdol. Vrnite se v za\u010detni polo\u017eaj. Obesite se s palice in potegnite lopatice skupaj ter ponovite vajo.<\/li><li><strong>Pogoste napake:<\/strong> zibanje telesa, premajhen obseg gibov, zaokro\u017eevanje hrbta, nestiskanje lopatic, uporaba zamaha nog za dvig, pretirano nagibanje nazaj.<\/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\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Kako pravilno izvajati  Wide Grip Pull Up?\" class=\"wp-image-353984\" title=\"Kako pravilno izvajati  Wide Grip Pull Up?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Resistance Band Assisted Pull Ups<\/h4>\n\n\n\n<p>V primeru, da ne morete izvajati pull-upov brez pomo\u010di, boste morda \u017eeleli uporabiti <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trak za krepitev mi\u0161ic<\/a>. Trak z ve\u010djim uporom vam bo v veliko pomo\u010d. saj vam bo olaj\u0161al izvajanje pull-upov. Pritrdite trak na palico in postavite eno ali obe nogi v zanko na dnu. Ko boste viseli z nekaj svoje te\u017ee razporejene na trak, izvedite pull-up, kot je opisano zgoraj.<\/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. Machine Assisted Pull Ups<\/h4>\n\n\n\n<p>Nekateri fitnesi so opremljeni z pull-up napravami, ki omogo\u010dajo nastavitev protiute\u017ei. Ta te\u017ea dejansko zmanj\u0161a va\u0161o telesno te\u017eo na napravi, kar olaj\u0161a vadbo. To je idealno izhodi\u0161\u010de za za\u010detnike, ki ne znajo izvesti pull-upov niti s pomo\u010djo traku za krepitev mi\u0161ic. Ko redno uporabljate pull-up napravo, morate postopoma zmanj\u0161evati protiute\u017e, da boste postali mo\u010dnej\u0161i.<\/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. Weighted Pull Ups<\/h4>\n\n\n\n<p>Nasprotno pa lahko vadbo naredite bolj zahtevno z &nbsp;<a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" class=\"ek-link\"><strong>obte\u017eilnim jopi\u010dem<\/strong><\/a> ali dodatnimi ute\u017emi, ki jih polo\u017eite med kolena ali pritrdite na <a href=\"https:\/\/gymbeam.si\/dip-belt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dip belt<\/strong><\/a>. Tak pas je lahko opremljen z dodatnimi ute\u017enimi diski ali kettlebellom.<\/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=\"5_Wide_Grip_Pulldown\"><\/span>5. Wide Grip Pulldown<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 obrnjeni proti napravi s \u0161kripcem. Noge s celotno povr\u0161ino polo\u017eite na blazino. Hrbet imejte raven in glavo v skladu s hrbtenico. Dvignite roke in primite palico z oprijemom nad roko, ki je nekoliko \u0161ir\u0161i od ramen.<\/li><li><strong>Izvedba:<\/strong> Potegnite palico navzdol za vrat, medtem ko aktivirate hrbtne mi\u0161ice in izdihnete. Po \u017eelji lahko ostanete v tem polo\u017eaju 1-2 sekundi. Z vdihom se kontrolirano vrnite v za\u010detni polo\u017eaj. Ponovite vajo.<\/li><li><strong>Pogoste napake:<\/strong> premajhen obseg gibanja, pretirano nagibanje naprej ali nagibanje hrbta, nihanje.<\/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\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Kako pravilno izvajati  Wide Grip Pulldown?\" class=\"wp-image-353998\" title=\"Kako pravilno izvajati  Wide Grip Pulldown?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Reverse_Grip_Pulldown\"><\/span>6. Reverse Grip Pulldown<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 obrnjeni proti napravi. Noge s celotno povr\u0161ino polo\u017eite na tla. Hrbet dr\u017eite raven z rahlim nagibom nazaj. Dvignite roke in primite palico s spodnjim prijemom, ki je nekoliko o\u017eji od ramen.<\/li><li><strong>Izvedba:<\/strong> Potegnite palico navzdol pred prsi, medtem ko aktivirate hrbtne mi\u0161ice in mi\u0161ice rok, ter izdihnete. Po \u017eelji lahko ostanete v tem polo\u017eaju 1-2 sekundi. Ko vdihnete, se kontrolirano vrnite v za\u010detni polo\u017eaj. Ponovite vajo.<\/li><li><strong>Pogoste napake:<\/strong> premajhen obseg gibanja, pretirano nagibanje naprej ali nagibanje hrbta, nihanje.<\/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\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Kako pravilno izvajati Reverse Grip Pulldown?\" class=\"wp-image-354012\" title=\"Kako pravilno izvajati Reverse Grip Pulldown?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Reverse Grip Pulldown<\/h4>\n\n\n\n<p>Na \u0161kripec pritrdite D-adapter ro\u010daj in ga primite z oprijemom nad roko. Potegnite proti rami. Dokon\u010dajte serijo z vsako roko. Tako lahko ve\u010d pozornosti posvetite pravilni aktivaciji 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=\"7_Dumbbell_Incline_Bench_Row\"><\/span>7. Dumbbell Incline Bench Row<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 klop, dvignjeno 30 &#8211; 45 stopinj, s prsnim ko\u0161em navzdol na naslonjalu. Glavo imejte v skladu s hrbtenico, ramena pa odmaknjena od u\u0161es. Roke imejte iztegnjene pred prsmi in aktivirajte svoje jedro.<\/li><li><strong>Izvedba:<\/strong> Potegnite dumbbelle proti prsnemu ko\u0161u, aktivirajte hrbtne mi\u0161ice in izdihnite. Va\u0161i komolci naj bodo usmerjeni stran od telesa. V zadnji fazi gibanja potegnite lopatice skupaj. Po \u017eelji lahko ta polo\u017eaj zadr\u017eite 1-2 sekundi. Z vdihom se kontrolirano vrnite v za\u010detni polo\u017eaj. Ponovite vajo.<\/li><li><strong>Pogoste napake:<\/strong> nihanje, premajhen 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\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Kako pravilno izvajati Dumbbell Incline Bench Row\" class=\"wp-image-354026\" title=\"Kako pravilno izvajati Dumbbell Incline Bench Row\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kettlebell Incline Bench Row<\/h4>\n\n\n\n<p>Dumbbelle lahko zamenjate tudi s kettlebelli. Vaja se izvaja na popolnoma enak na\u010din.<\/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. Barbell Incline Bench Row<\/h4>\n\n\n\n<p>Dumbbelle lahko zamenjate tudi z barbelli. Vendar bo v tem primeru va\u0161 obseg gibanja manj\u0161i, kar bo v manj\u0161i meri aktiviralo va\u0161e hrbtne mi\u0161ice.<\/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_One_Arm_Dumbbell_Row\"><\/span>8. One Arm Dumbbell Row<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, se nagnite naprej in se z desno roko naslonite na klop, roka naj bo popolnoma iztegnjena. Hrbet imejte naravno ukrivljen, glava pa v skladu s hrbtenico. Z levo roko primite dumbbell.<\/li><li><strong>Izvedba:<\/strong> Ob izdihu pribli\u017eajte dumbbell proti pasu. Komolec naj bo obrnjen navzgor, hrbet pa ves \u010das gibanja v stabilnem polo\u017eaju. Po \u017eelji lahko ta polo\u017eaj zadr\u017eite 1-2 sekundi. Nato med vdihom nadzorovano spustite dumbbell nazaj. Ponovite vajo. Izvedite niz za vsako roko.<\/li><li><strong>Pogoste napake:<\/strong> premajhen obseg gibanja, nihanje, zaokro\u017eenost 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\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Kako pravilno izvajati One Arm Dumbbell Row?\" class=\"wp-image-354040\" title=\"Kako pravilno izvajati One Arm Dumbbell Row?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. One Arm Kettlebell Row<\/h4>\n\n\n\n<p>Dumbbelle lahko zamenjate s <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>i. Sama vaja se izvaja na popolnoma enak na\u010din.<\/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. Gorilla Row<\/h4>\n\n\n\n<p>Za to varianto ne potrebujete klopi, samo dva kettlebell-a.  Z nogami stojte na razdalji, ki je nekoliko \u0161ir\u0161a od ramen. Postavite kettlebell med stopala. Upognite kolena in se nagnite naprej, hrbet dr\u017eite raven. Primite oba kettlebell-a in ju pri izdihu privzdignite do prsnega ko\u0161a. Va\u0161i upognjeni komolci naj bodo usmerjeni navzgor. Po \u017eelji lahko ta polo\u017eaj zadr\u017eite 1-2 sekundi. Po\u010dasi spustite kettlebell in ponovite.<\/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_Standing_Cable_Pullover\"><\/span>9. Standing Cable Pullover<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte obrnjeni proti napravi, stopala naj bodo vzporedno z boki. Rahlo upognite kolena in se nagnite naprej, hrbet pa dr\u017eite naravnost. Glava naj ostane v liniji s hrbtenico, ramena pa potegnjena navzdol. Primite palico, pritrjeno na \u0161kripec, z oprijemom nad roko v \u0161irini ramen. Roke naj bodo iztegnjene pred seboj.<\/li><li><strong>Izvedba:<\/strong> z izdihom spustite palico navzdol proti stegnom, pri \u010demer kr\u010dite hrbtne mi\u0161ice. Osredoto\u010dite se na kr\u010denje \u0161irokih ledvenih mi\u0161ic in vle\u010denje lopatic skupaj. Poleg tega se osredoto\u010dite tudi na ohranjanje aktivnega jedra med vajo. Ko dose\u017eete ta polo\u017eaj, ga lahko po \u017eelji dr\u017eite 1-2 sekundi. Vdihnite, ko se nadzorovano vrnete v za\u010detni polo\u017eaj. Ponovite vajo.<\/li><li><strong>Pogoste napake:<\/strong> zaokro\u017eenost hrbta, nihanje, premajhen obseg gibov, pretirano ali nezadostno nagibanje naprej.<\/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\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Kako pravilno izvajati Standing Cable Pullover?\" class=\"wp-image-354054\" title=\"Kako pravilno izvajati Standing Cable Pullover?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_sledi\"><\/span>Kaj sledi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce i\u0161\u010dete ideje za vadbo doma za hrbet, si oglejte na\u0161 \u010dlanek <strong><a class=\"ek-link u-url url\" title=\"20 vaj za laj\u0161anje bole\u010din v hrbtu\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" rel=\"bookmark\">20 vaj za laj\u0161anje bole\u010din v hrbtu<\/a><\/strong><\/li><li>\u010ce \u017eelite sprostiti in raztegniti otrdele hrbtne mi\u0161ice, si preberite na\u0161 \u010dlanek <strong><a class=\"ek-link u-url url\" title=\"12 u\u010dinkovitih vaj za razbremenitev vratne in torakalne hrbtenice\" href=\"https:\/\/gymbeam.si\/blog\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/\" rel=\"bookmark\">12 u\u010dinkovitih vaj za razbremenitev vratne in torakalne hrbtenice<\/a><\/strong><\/li><li>\u010ce i\u0161\u010dete vaje, ki vam bodo pomagale razviti prsne mi\u0161ice, si preberite na\u0161 \u010dlanek <strong><a class=\"ek-link u-url url\" title=\"7 najbolj\u0161ih vaj za prsni ko\u0161\" href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" rel=\"bookmark\">7 najbolj\u0161ih vaj za prsni ko\u0161.<\/a><\/strong><\/li><li>\u010ce \u017eelite svojo vadbeno rutino raz\u0161iriti z nekaj u\u010dinkovitimi vajami za triceps, ne pozabite prebrati na\u0161ega \u010dlanka <strong><a class=\"ek-link u-url url\" title=\"10 najbolj\u0161ih vaj za triceps\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" rel=\"bookmark\">10 najbolj\u0161ih vaj za triceps<\/a>.<\/strong><\/li><li>Bi se radi nau\u010dili, kako pravilno na\u010drtovati svoj program usposabljanja? \u010ce je tako, ne zamudite na\u0161ega \u010dlanka <strong><a class=\"ek-link u-url url\" title=\"Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" rel=\"bookmark\">Kako sestaviti kakovosten na\u010drt vadbe \u2013 nasveti, treningi, najpogostej\u0161e napake<\/a><\/strong><\/li><li>\u010ce \u017eelite izvedeti ve\u010d o idealnem obsegu ponovitev glede na va\u0161e cilje, ne pozabite prebrati na\u0161 \u010dlanek <strong><a class=\"ek-link u-url url\" title=\"Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice?\" href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" rel=\"bookmark\">Koliko ponovitev morate narediti, da shuj\u0161ate ali pridobite mi\u0161ice?<\/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>Mo\u010dne in lepo izklesane hrbtne mi\u0161ice ne le da izgledajo odli\u010dno, ampak prispevajo tudi k va\u0161i dr\u017ei med treningi in vsakodnevnimi aktivnostmi. <strong>Noben na\u010drt treninga ni popoln brez u\u010dinkovitih vaj za hrbet.<\/strong> Obogatite svoj na\u010drt z mrtvimi dvigi, cable pullover-ji ali front row-i in preizkusite razli\u010dice, ki so vam na voljo. Druge u\u010dinkovite vaje za va\u0161e hrbtne mi\u0161ice vklju\u010dujejo <strong>T-bar row<\/strong> ali <strong>hiperekstenzije<\/strong>. Vse na\u0161tete vaje vam bodo pomagale pri rasti in krepitvi hrbtnih mi\u0161ic. \u010ce \u017eelite dose\u010di najbolj\u0161e rezultate, se ne pozabite osredoto\u010diti na pravilno tehniko in postopno preobremenitev. Vaje za hrbet izvajajte 2 do 3 krat na teden. Ko jih na\u010drtujete, vedno upo\u0161tevajte \u010das regeneracije mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je bil ta \u010dlanek koristen? \u010ce je tako, ga delite s prijatelji in jih navdihnite, da izbolj\u0161ajo svojo rutino vadbe za hrbet.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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 okrepiti hrbet? Preizkusite teh 9 vaj in njihovih razli\u010dic z razli\u010dnimi pripomo\u010dki za vadbo za kompleksno rast va\u0161ih hrbtnih mi\u0161ic.<\/p>\n","protected":false},"author":129,"featured_media":354094,"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-376595","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>9 najbolj\u0161ih vaj za va\u0161 hrbet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolj\u0161e vaje za krepitev hrbtnih mi\u0161ic tako glede mo\u010di kot volumna. 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