{"id":382998,"date":"2022-07-08T13:18:29","date_gmt":"2022-07-08T11:18:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382998"},"modified":"2022-07-08T13:21:12","modified_gmt":"2022-07-08T11:21:12","slug":"kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/","title":{"rendered":"Kako preskakovati kolebnico? 6 vaj in 3 HIIT treningi za intenzivno kurjenje kalorij"},"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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#Kako_izbrati_in_pravilno_nastaviti_kolebnico\" title=\"Kako izbrati in pravilno nastaviti kolebnico\">Kako izbrati in pravilno nastaviti kolebnico<\/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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#Kako_preskakovati_kolebnico\" title=\"Kako preskakovati kolebnico?\">Kako preskakovati kolebnico?<\/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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#6_vaj_s_kolebnico\" title=\"6 vaj s kolebnico\">6 vaj s kolebnico<\/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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#Kako_dolgo_bi_morali_preskakovati_Izkoristite_HIIT_za_intenzivno_kurjenje_kalorij\" title=\"Kako dolgo bi morali preskakovati? Izkoristite HIIT za intenzivno kurjenje kalorij.\">Kako dolgo bi morali preskakovati? Izkoristite HIIT za intenzivno kurjenje kalorij.<\/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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#Koliko_kalorij_pokurimo_s_preskakovanjem_kolebnice\" title=\"Koliko kalorij pokurimo s preskakovanjem kolebnice?\">Koliko kalorij pokurimo s preskakovanjem kolebnice?<\/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\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I\u0161\u010dete odli\u010den na\u010din, kako v najkraj\u0161em mo\u017enem \u010dasu pokuriti najve\u010d kalorij in pridobiti obliko? Kombinacija HIIT treninga in kolebnice je morda ravno tisto, kar potrebujete. Izberete lahko eno od te\u017eavnostnih stopenj: za <strong>za\u010detnike, srednje zahtevne in napredne \u0161portnike ter za\u010dnete vaditi<\/strong>. Vsak trening traja pribli\u017eno <strong>33 minut z odmori<\/strong>. Lahko pa ga skraj\u0161ate na samo 14 minut, kar pomeni, da bo ta rutina idealna za dneve, ko imate za vadbo zelo omejeno koli\u010dino \u010dasa in jo morate kar najbolje izkoristiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preskakovanje klebnice je ve\u010d kot le zabaven na\u010din kardio vadbe. Vklju\u010duje vse mi\u0161ice, vklju\u010dno s <strong>stegenskimi, trebu\u0161nimi in mi\u0161icami rok<\/strong>, kar pomeni, da boste u\u010dinkovito delali na teh mi\u0161i\u010dnih skupinah hkrati. S to vrsto vadbe lahko zlahka izbolj\u0161ate svojo telesno kondicijo, kar vam ne bo pri\u0161lo prav le med treningi, temve\u010d tudi v obi\u010dajnem \u017eivljenju. Nenazadnje vam kolebnica pomaga izbolj\u0161ati <strong>koordinacijo, eksplozivnost in vzdr\u017eljivost<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vadba bo idealna za vas, \u010de \u017eelite <strong>shuj\u0161ati, izbolj\u0161ati splo\u0161no telesno pripravljenost ali preprosto po\u017eiviti svojo rutino<\/strong>. Ena od velikih prednosti kolebnice je, da jo lahko vzamete s seboj prakti\u010dno kamor koli, tako da lahko vadbo preprosto izvajate, ne glede na to, ali ste na sprehodu v parku ali na po\u010ditnicah.<\/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 \u0161e ve\u010d o velikih prednostih kolebnice, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/hujsanje-povecanje-telesne-pripravljenosti-in-8-drugih-razlogov-za-zacetek-preskakovanja-kolebnice\/\" class=\"ek-link\">Izguba telesne te\u017ee, izbolj\u0161anje telesne pripravljenosti in 8 drugih razlogov, zakaj za\u010deti skakati s skakalnico.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izbrati_in_pravilno_nastaviti_kolebnico\"><\/span>Kako izbrati in pravilno nastaviti kolebnico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste \u017ee opazili, da obstaja cela vrsta razli\u010dnih vrst kolebnic in da tudi tako preprosto orodje ne uide hitri modernizaciji. Preprosto vrvico z ro\u010daji, ki se je spominjamo iz \u0161olskih let, so zamenjale <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nastavljive lahke kovinske vrvi<\/strong><\/a>, prevle\u010dene s PVC in opremljene s krogli\u010dnimi le\u017eaji za najve\u010djo rotacijo. Ta vrsta kolebnic je obi\u010dajno na voljo s plasti\u010dnimi ro\u010daji, vendar so na trgu na voljo tudi <strong><a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" class=\"ek-link\">kolebnice z aluminijastimi ro\u010daji<\/a><\/strong>. Ta vam pride \u0161e posebej prav, \u010de se va\u0161e dlani veliko potijo, saj tovrstni ro\u010daji zagotavljajo bolj\u0161i oprijem. Priporo\u010damo vam lahko tudi <a href=\"https:\/\/gymbeam.si\/pametna-kolebnica-gymbeam.html\" class=\"ek-link\"><strong>pametno kolebnico<\/strong><\/a>, ki bo namesto vas opravila vse \u0161tetje, ali <strong>obte\u017eeno vrv<\/strong>, ki bo va\u0161emu treningu predstavljala dodaten izziv.<\/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\">Kako pravilno nastaviti kolebnico?<\/h3>\n\n\n\n<p>Ko imate kolebnico pripravljeno, je treba poskrbeti, da bo pravilno nastavljena. Za\u010detniki naj za\u010dnejo z dalj\u0161o vrvjo, saj to pomeni dalj\u0161i zamah, ki vam daje dovolj \u010dasa za u\u010denje koordinacije gibanja. Ko pridobite ve\u010d izku\u0161enj, lahko za\u010dnete vrv kraj\u0161ati, kar vodi k hitrej\u0161emu preskakovanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako nastaviti svojo prvo kolebnico?<\/strong> Postavite se nanjo in dr\u017eite noge skupaj. Primite ro\u010daje, se zravnajte in potegnite vrv vzdol\u017e telesa do vi\u0161ine ramen. Dol\u017eina kolebnice mora segati do vi\u0161ine va\u0161ih pazduh..<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[1]<\/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\/06\/iStock-637560158-1124x749.jpg\" alt=\"Kako prilagoditi kolebnico?\" class=\"wp-image-379948\" width=\"843\" height=\"562\" title=\"Kako prilagoditi kolebnico?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_preskakovati_kolebnico\"><\/span>Kako preskakovati kolebnico?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred vadbo se prepri\u010dajte, da imate <strong>dovolj prostora<\/strong> in da ne tvegate, da bi se kolebnica ujela v pohi\u0161tvo ali druge okoli\u0161ke predmete. Morda boste \u017eeleli uporabiti <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" class=\"ek-link\"><strong>podlogo za vadbo<\/strong><\/a>, ki bo ubla\u017eila va\u0161 udarec na tla. Ne pozabite nositi trdne obutve, ki zagotavlja zadostno stabilnost in oporo. Najbolje je, \u010de nosite lahke superge z ravnim gumijastim podplatom. \u010ce se boste lotili vadbe HIIT, si pripravite \u0161toparico, da boste lahko spremljali dol\u017eino intervalov. Uporabite lahko privzeto aplikacijo \u0161toparice v telefonu ali pa prenesete aplikacijo, ki bi vam omogo\u010dila vnaprej nastavljene dol\u017eine intervalov in \u0161tevilo serij. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden za\u010dnete skakati, se malo ogrejte, na primer z minuto teka na mestu. Sledi raztezanje celotnega telesa, posebno pozornost pa namenite pravilnemu <strong>dinami\u010dnemu raztezanju in mobilizaciji sklepov, zlasti rotaciji zapestij in gle\u017enjev<\/strong>, ki so med skakanjem \u0161e posebej obremenjeni. Pred za\u010detkom rutine HIIT na hitro vadite vse vaje, ki jih boste izvajali, pri tem pa bodite pozorni na pravilno tehniko.\r\n\r\n&nbsp;<\/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\">Klju\u010dna pravila preskakovanja kolebnice<\/h3>\n\n\n\n<p>\u010ce prvi\u010d uporabljate kolebnico, se najprej osredoto\u010dite na pravilno tehniko in \u0161ele nato na vse ostalo. Le tako boste lahko imeli najve\u010d koristi od njene uporabe pri prihodnjih treningih. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>V osnovnem polo\u017eaju hrbet ostane raven, kar pomeni, da se med skakanjem ne nagibate nazaj ali nagibate naprej.<\/li><li>Osredoto\u010dite se na gibanje iz <strong>gle\u017enjev in zapestij<\/strong>.<\/li><li>Zgornji del rok dr\u017eite ob telesu in jih upognite v komolcih.<\/li><li>Pri skakanju ne pozabite <strong>aktivirati jedra<\/strong>, s \u010dimer boste v vajo vklju\u010dili globok sistem stabilizacije hrbtenice in poskrbeli za pravilno dr\u017eo.<\/li><li>Ne zadr\u017eujte diha in se osredoto\u010dite na <strong>teko\u010de dihanje<\/strong>.<\/li><li>Prepri\u010dajte se, da se s <strong>konicami stopal dotaknete tal<\/strong>.<\/li><li>Poskusite skakati v <strong>enakomernem ritmu<\/strong>. Hitrost pove\u010dajte \u0161ele takrat, ko za\u010dutite, da ste osvojili osnovno tehniko.<\/li><li>Va\u0161i poskoki morajo segati nekaj centimetrov nad tlemi.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/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=\"50959,73135,84085,107725\" ><\/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=\"6_vaj_s_kolebnico\"><\/span>6 vaj s kolebnico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zakladni-preskok\">1. Osnovni skok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se z nogami tako, da bo druga ob drugi, primite ro\u010daje in postavite kolebico za seboj na tla.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko vrv zavihti nad glavo, rahlo pokr\u010dite kolena, in ko vidite, da se vrv pribli\u017euje va\u0161im stopalom, sko\u010dite nekaj centimetrov v zrak. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: visoki skoki, premikanje celotnih rok.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Basic_Jump.gif\" alt=\"Kako preskakovati kolebnico?\" class=\"wp-image-379963\" width=\"852\" title=\"Kako preskakovati kolebnico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"skakani-na-jedne-noze\">2. Poskok z eno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Eno stopalo dvignite nekaj centimetrov nad tla, tako da rahlo pokr\u010dite koleno. Primite ro\u010daje in kolebnico polo\u017eite za seboj na tla.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko se kolebnica zavihti nad va\u0161o glavo, rahlo pokr\u010dite koleno stopala, na katerem stojite, in ko vidite, da se vrv pribli\u017euje va\u0161im stopalom, sko\u010dite nekaj centimetrov v zrak. Sledi \u0161e ena ponovitev. Po kon\u010dani seriji zamenjajte noge.<\/li><li><strong>Pogoste napake<\/strong>: neusklajeni gibi, premikanje celih rok.<\/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\/06\/GIF_Jumpin_Rope_Single_leg_skipping_LEFT.gif\" alt=\"Kako preskakovati kolebnico z eno nogo?\" class=\"wp-image-380038\" title=\"Kako preskakovati kolebnico z eno nogo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zakopavani\">3. Brca v zadnjico<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se na desno nogo, dvignite levo nogo, pokr\u010dite koleno in potegnite stopalo proti zadnjici. Primite ro\u010daje kolebnice in jo polo\u017eite za seboj na tla.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko se vrv pribli\u017euje stopalom, sko\u010dite na desno nogo, jo pokr\u010dite v kolenu in potegnite stopalo proti zadnjici. Nato pristanite na levi nogi in pustite desno nogo dvignjeno. Z drugim zamahom sko\u010dite z levo nogo, jo pokr\u010dite v kolenu in potegnite proti zadnjici. Pri vsaki ponovitvi izmenjajte noge.<\/li><li><strong>Pogoste napake<\/strong>: premajhen obseg gibanja pri izvajanju brcev.<\/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\/06\/GIF_Jumpin_Rope_Butt_kicks.gif\" alt=\"Kako pravilno izvajati brce v zadnjico?\" class=\"wp-image-379993\" title=\"Kako pravilno izvajati brce v zadnjico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vysoka-kolena\">4. Visoka kolena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp; Postavite se na desno nogo, dvignite levo nogo in rahlo pokr\u010dite koleno. Primite ro\u010daje in postavite kolebnico za seboj.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko se kolebnica pribli\u017euje stopalom, sko\u010dite na desno nogo, jo pokr\u010dite v kolenu in potegnite proti trebuhu. Nato pristanite na levi nogi, desno nogo pa pustite dvignjeno. Z drugim zamahom sko\u010dite z levo nogo, jo pokr\u010dite v kolenu in potegnite proti trebuhu. Pri vsaki ponovitvi izmenjajte noge.<\/li><li><strong>Pogoste napake<\/strong>: nezadostno dvigovanje nog.<\/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\/06\/GIF_Jumpin_Rope_High_knees.gif\" alt=\"Kako izvajati visoka kolena s kolebnico?\" class=\"wp-image-380023\" title=\"Kako izvajati visoka kolena s kolebnico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"boxer\">5. Boksarski korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Vstanite in postavite eno nogo nekaj centimetrov pred drugo. Te\u017ea telesa je predvsem na zadnji nogi. Primite ro\u010daje in postavite kolebnico za seboj.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko se vrv pribli\u017ea va\u0161im stopalom, sko\u010dite nekaj centimetrov nad tla. Ko pristanete, zamenjajte za\u010detni polo\u017eaj nog in hkrati prenesite te\u017eo na zdaj zadnjo nogo. Pri vsaki ponovitvi izmenjajte nogi.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano gibanje celotnih rok<\/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\/06\/GIF_Jumpin_Rope_Boxer_step.gif\" alt=\"Kako izvajati boksarske korake s kolebnico?\" class=\"wp-image-379978\" title=\"Kako izvajati boksarske korake s kolebnico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nuzky\">6. Prednji razkorak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z eno nogo naredite majhen korak naprej, z drugo pa majhen korak nazaj. Primite ro\u010daje in vrv polo\u017eite za seboj.<\/li><li><strong>Izvedba<\/strong>: Za\u010dnite z dinami\u010dno rotacijo obeh zapestij naprej. Ko se vrv pribli\u017ea va\u0161im stopalom, sko\u010dite nekaj centimetrov nad tla. Ob pristanku zamenjajte polo\u017eaj nog, tako da sprednja noga pade nazaj in obratno. Z vsako ponovitvijo zamenjajte nogi.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano gibanje celotnih rok, premajhna razdalja med stopali pri poskokih.<\/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\/06\/GIF_Jumpin_Rope_FWD_Straddle.gif\" alt=\"Kako s kolebnico izvesti prednji razkorak?\" class=\"wp-image-380008\" title=\"Kako s kolebnico izvesti prednji razkorak?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dolgo_bi_morali_preskakovati_Izkoristite_HIIT_za_intenzivno_kurjenje_kalorij\"><\/span>Kako dolgo bi morali preskakovati? Izkoristite HIIT za intenzivno kurjenje kalorij.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izberite, ali \u017eelite izvajati vadbo HIIT za za\u010detnike, srednje zahtevne ali napredne \u0161portnike. Glavna razlika je v dol\u017eini intervalov vadbe in po\u010ditka. Vse te vadbe lahko brez te\u017eav opravite v 33 minutah. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posamezne vaje v rutini lahko po lastni presoji tudi spreminjate. Lahko jih na primer kombinirate s po\u010depi ali drugimi <strong>vajami s telesno te\u017eo<\/strong>, s \u010dimer boste rutino spremenili v vadbo za celotno telo. Priporo\u010dljivo je, da ves \u010das posameznega intervala ohranjate enak tempo, zato pazite, da ne za\u010dnete prete\u017eko.<\/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\">Kje je najbolj\u0161i kraj za preskakovanje kolebnice?<\/h3>\n\n\n\n<p>Kolebnica je preprosta za shranjevanje in prena\u0161anje, tako da jo lahko vzamete s seboj kamor koli. To boste cenili zlasti, \u010de \u017eivite v ve\u010dstanovanjski stavbi in ne \u017eelite motiti sosedov. Preprosto zgrabite kolebnico ali jo vrzite v <a href=\"https:\/\/gymbeam.si\/sportna-torba-gym-rat-black-gymbeam.html\" class=\"ek-link\">\u0161portno torbo<\/a> in se odpravite ven, v lokalni park, na vadbeno igri\u0161\u010de ali v telovadnico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<h3 class=\"wp-block-heading\">1. HIIT s kolebnico za za\u010detnike<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>20 sekund dela, 20 sekund po\u010ditka<\/li><li>za\u010dnite z vajo 1, nato preidite na vajo 2 itd.<\/li><li>med serijami po\u010divajte 1 do 2 minuti<\/li><li>poskusite izvesti 3 do 5 nizov<\/li><li>celotna rutina traja od 14 do 28 minut, odvisno od \u0161tevila serij, ki jih izberete<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vaje za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>osnovni skok<\/li><li>poskok na desni nogi<\/li><li>poskok na levi nogi<\/li><li>brce v zadnjico<\/li><li>visoka kolena<\/li><li>prednji razkorak<\/li><\/ol>\n<\/div>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">2. HIIT s kolebnico za srednjo te\u017eavnost<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund dela, 30 sekund po\u010ditka<\/li><li>za\u010dnite z vajo 1, nato preidite na vajo 2 itd.<\/li><li>med serijami po\u010divajte 1 do 2 minuti<\/li><li>poskusite izvesti 3 do 5 nizov<\/li><li>glede na \u0161tevilo serij, ki jih izberete, in dol\u017eino odmorov celotna rutina traja od 17 do 33 minut<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vaje za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>osnovni poskok v zmernem tempu<\/li><li>osnovni poskok v hitrem tempu<\/li><li>brce v zadnjico<\/li><li>visoka kolena<\/li><li>prednji razkorak<\/li><\/ol>\n<\/div>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">3. HIIT s kolebnico za napredne<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>45 sekund dela, 15 sekund po\u010ditka<\/li><li>za\u010dnite z vajo 1, nato preidite na vajo 2 itd.<\/li><li>med serijami po\u010divajte 1 do 2 minuti<\/li><li>poskusite izvesti 3 do 5 nizov<\/li><li>glede na \u0161tevilo serij, ki jih izberete, in dol\u017eino odmorov celotna rutina traja od 17 do 33 minut<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vaje za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>osnovni poskok v maksimalnem tempu<\/li><li>boksarski korak<\/li><li>visoka kolena<\/li><li>prednji razkorak<\/li><li>brce v zadnjico<\/li><\/ol>\n<\/div>\n<\/div>\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=\"Koliko_kalorij_pokurimo_s_preskakovanjem_kolebnice\"><\/span>Koliko kalorij pokurimo s preskakovanjem kolebnice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preskakovanje kolebnice je <strong>zelo intenzivna dejavnost<\/strong>, pri kateri porabite veliko kalorij. V spodnji tabeli so navedene povpre\u010dne vrednosti za 65 kg te\u017eko \u017eensko in 80 kg te\u017ekega mo\u0161kega. Vendar te podatke jemljite s \u0161\u010depcem soli, saj na energijsko porabo posameznikovega telesa vpliva veliko \u0161tevilo dejavnikov, kot so telesna te\u017ea, intenzivnost vadbe, \u010das vadbe in tudi genetika. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker gre za fizi\u010dno zahtevno dejavnost, lahko <strong>v enem mesecu porabite energijo, enakovredno 1 kg ma\u0161\u010dobe<\/strong>. Vse, kar morate storiti, je, da vadite <strong>\u0161tirikrat na teden pribli\u017eno 30 minut<\/strong>. \u010ce \u017eelite izvedeti ve\u010d o koli\u010dini kalorij, ki jih pokurimo pri drugih dejavnostih, ne spreglejte na\u0161ega \u010dlanka<strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" class=\"ek-link\">Kako izgubiti 1 kg ma\u0161\u010dobe in koliko energije v resnici vsebuje<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u010cas preskakovanja<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko kalorij pokuri povpre\u010dna 65kg \u017eenska?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko \u010dasa potrebuje, da porabi 1 kg ma\u0161\u010dobe?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko kalorij pokuri povpre\u010den 80kg mo\u0161ki?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko \u010dasa potrebuje, da pokuri 1 kg ma\u0161\u010dobe?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 minut v zmernem tempu (100-120 poskokov na minuto)<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">944 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 ur in 12 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 minut v zmernem tempu (100-120 poskokov na minuto)<\/td><td class=\"has-text-align-center\" data-align=\"center\">383 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">472 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vadba HIIT s kolebnico je odli\u010den na\u010din, da v kratkem \u010dasu pokurimo veliko koli\u010dino kalorij. S tem ne boste le pospe\u0161ili huj\u0161anja, temve\u010d boste izbolj\u0161ali tudi telesno kondicijo in koordinacijo. Izberite eno od treh te\u017eavnostnih stopenj ali pa te vadbene na\u010drte preprosto uporabite kot navdih za sestavo lastne rutine. Ne pozabite pa paziti na tehniko, katere pravilna izvedba je podrobno opisana v vsakem poglavju pri posamezni vaji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s prijatelji in jih spodbudite k vadbi s kolebnico.<\/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\/jump-ropes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJump Ropes\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako preskakovati kolebnico? Preizkusite HIIT, ki vas bo hitro spravil v formo. V tem \u010dlanku boste na\u0161li \u0161est vaj in njihovo izvedbo v primeru intervalnega treninga za za\u010detnike in napredne \u0161portnike. <\/p>\n","protected":false},"author":129,"featured_media":379926,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6183,6375,7107,6495],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-382998","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-hujsanje","10":"tag-oprema-za-vadbo","11":"tag-trening-doma-sl","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>Kako preskakovati kolebnico? 6 vaj in 3 HIIT treningi za intenzivno kurjenje kalorij - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako uporabiti kolebnico pri vadbi za huj\u0161anje? 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