{"id":387279,"date":"2022-08-09T11:31:47","date_gmt":"2022-08-09T09:31:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387279"},"modified":"2022-08-09T11:31:48","modified_gmt":"2022-08-09T09:31:48","slug":"kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/","title":{"rendered":"Kako delati na svoji zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico"},"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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#Kako_ucinkovito_trenirati_misice_zadnjice_s_telesno_tezo\" title=\"Kako u\u010dinkovito trenirati mi\u0161ice zadnjice s telesno te\u017eo\">Kako u\u010dinkovito trenirati mi\u0161ice zadnjice s telesno te\u017eo<\/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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#12_najboljsih_vaj_s_telesno_tezo_za_zadnjico\" title=\"12 najbolj\u0161ih vaj s telesno te\u017eo za zadnjico\">12 najbolj\u0161ih vaj s telesno te\u017eo za zadnjico<\/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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#Primer_vaje_s_telesno_tezo_za_zadnjico\" title=\"Primer vaje s telesno te\u017eo za zadnjico\">Primer vaje s telesno te\u017eo za zadnjico<\/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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#HIIT_vadba_za_napredne_sportnike\" title=\"HIIT vadba za napredne \u0161portnike\">HIIT vadba za napredne \u0161portnike<\/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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#Kaj_je_naslednje\" title=\"Kaj je naslednje?\">Kaj je naslednje?<\/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-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#Kaj_smo_se_danes_naucili\" title=\"Kaj smo se danes nau\u010dili?\">Kaj smo se danes nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I\u0161\u010dete na\u010din za u\u010dinkovito <strong>vadbo zadnjice, ne da bi vam bilo treba v fitnes<\/strong>? \u010ce je odgovor pritrdilen, je ta \u010dlanek za vas. Danes vam predstavljamo naju\u010dinkovitej\u0161e vaje s telesno te\u017eo za zadnjico, ki jih lahko izvajate skorajda kjerkoli. Za te vaje ne boste potrebovali nobene opreme, idealne pa so <strong>tako za za\u010detnike kot tudi za napredne \u0161portnike<\/strong>, ki jim lahko v celoti koristijo na poti do okrogle in \u010dvrste zadnjice. Berite naprej in se nau\u010dite, kako na\u010drtovati vadbo za najbolj\u0161e rezultate z na\u0161im primerom vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg dobrih starih po\u010depov bomo v tem \u010dlanku razlo\u017eili tudi, kako narediti glutealni most, frog pump in druge funkcionalne vaje, ki bodo va\u0161e zadnjice vklju\u010devale iz vseh zornih kotov. S temi vajami boste zadeli<strong> velike, srednje in male glutealne mi\u0161ice<\/strong>, kar je klju\u010dnega pomena za oblikovanje zadnjic. Tako boste lahko sestavili rutino, ki vas bo u\u010dinkovito pripeljala do va\u0161ih ciljev.<\/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_ucinkovito_trenirati_misice_zadnjice_s_telesno_tezo\"><\/span>Kako u\u010dinkovito trenirati mi\u0161ice zadnjice s telesno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V kolik\u0161nem \u010dasu so vidni rezultati? Pri tem je pomembnih ve\u010d dejavnikov, kot so \u0161tevilo treningov na teden, splo\u0161na obremenitev glutealnih mi\u0161ic, pa tudi to, kaj jeste in koliko po\u010divate. \u010ce se boste dr\u017eali nekaj osnovnih pravil, lahko prve vidne rezultate pri\u010dakujete v pribli\u017eno enem mesecu. <\/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><strong>Izberite 4 do 6 vaj s tega seznama<\/strong> in jih vklju\u010dite v svoj vadbeni na\u010drt za vsaj \u0161tiri tedne. Po tem \u010dasu boste morda \u017eeleli nekatere ali celo vse vaje zamenjati. To je povsem odvisno od vas.<\/li><li><strong>Vaje za zadnji\u010dne mi\u0161ice izvajajte 2- do 3-krat na teden<\/strong>. Da bi zagotovili dovolj \u010dasa za regeneracijo, morate med tak\u0161nimi treningi po\u010divati vsaj 48 ur.<\/li><li><strong>Po dveh do treh tednih pove\u010dajte obseg ponovitev ali \u0161tevilo serij za vsako posamezno vajo.<\/strong><\/li><li>Pri vadbi se vedno osredoto\u010dite na izvajanje vaj s <strong>pravilno tehniko.<\/strong><\/li><li><strong>Pri vadbi uporabljajte celoten obseg gibanja<\/strong>, ki ga zmorete, pri tem pa upo\u0161tevajte pravilno tehniko. Na ta na\u010din boste dosegli maksimalno raztezanje vadenih mi\u0161ic, kar je pomembno za njihovo vklju\u010ditev in aktivacijo.<\/li><li>Da bi dosegli seksi obline, morate pogosto <strong>pridobiti nekaj mi\u0161ic<\/strong> in dose\u010di zdravo raven telesne ma\u0161\u010dobe. Pri tem so klju\u010dnega pomena dobro prilagojene prehranjevalne navade, ki vam zagotavljajo optimalno koli\u010dino hranilnih snovi in energije. Svoj optimalni vnos hranil in energije lahko izra\u010dunate v na\u0161em <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletnem kalkulatorju<\/a>.  <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132, 4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o kompleksni vadbi za zadnjico, ve\u010d informacij najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dvrstiti in oblikovati zadnjico in noge.<\/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\/07\/iStock-1215004450-1124x749.jpg\" alt=\"Doma\u010de vaje za zadnjico\" class=\"wp-image-383492\" width=\"843\" height=\"562\" title=\"Doma\u010de vaje za zadnjico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-2048x1365.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=\"12_najboljsih_vaj_s_telesno_tezo_za_zadnjico\"><\/span>12 najbolj\u0161ih vaj s telesno te\u017eo za zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izbirate lahko med osnovnimi in naprednej\u0161imi razli\u010dicami tukaj navedenih vaj. Vsak od opisov vaj vklju\u010duje tudi nasvete o pripomo\u010dkih, ki jih lahko uporabite, \u010de se odlo\u010dite za dodaten izziv. Pri izvajanju teh vaj ne pozabite na pravilno tehniko. Pri vsaki od teh vaj je klju\u010dnega pomena, da hrbet ostane v naravni krivini. Pri tem vam bo v veliko pomo\u010d <strong>aktiviranje jedra<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010depi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z rahlo razkora\u010denimi nogami v \u0161irini ramen, va\u0161a te\u017ea pa po\u010diva na celotni povr\u0161ini stopal.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in potisnite medenico nazaj in navzdol v \u010depenje. Pri tem se izogibajte zaokro\u017eenju hrbta v ledvenem in prsnem delu. Globino po\u010depa izberite tako, da vam uspe ohraniti naravno ukrivljenost hrbtenice. Os kolena, gle\u017enja in prsta stopala ostane v eni ravnini. Ob izdihu zravnajte zadnjico in sprednji del stegen ter ju gladko aktivirajte. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Izbo\u010den hrbet, majhen obseg gibanja, nagibanje naprej, zatekanje v kolena, neenakomerna porazdelitev te\u017ee, hojo po prstih ali po\u0161evno.<\/li><li><strong>Razli\u010dice vaje<\/strong>: Po\u010dep z eno nogo, &#8220;pumpanje&#8221; (dvigovanje in spu\u0161\u010danje v razponu nekaj centimetrov, medtem ko ostajamo v spodnjem polo\u017eaju), poskoki.<\/li><li><strong>Kako s fitnes pripomo\u010dki dodati izziv<\/strong>: Po\u010depi z vadbenim trakom nad koleni, s fit \u017eogo, z uporabo <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnega jopi\u010da<\/a>, z drogovi, <a href=\"https:\/\/gymbeam.si\/medicinska-zoga-gymbeam-51160.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinsko \u017eogo<\/a>, kettlebellom ali <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagom<\/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\/07\/drep.gif\" alt=\"Kako izvajati po\u010depe s telesno te\u017eo?\" class=\"wp-image-383507\" title=\"Kako izvajati po\u010depe s telesno te\u017eo?\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Zahtevnej\u0161a razli\u010dica: Skok iz po\u010depa<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z rahlo razkora\u010denimi nogami v \u0161irini ramen, va\u0161a te\u017ea pa po\u010diva na celotni povr\u0161ini stopal.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in potisnite medenico nazaj in navzdol v \u010depenje. Pri tem se izogibajte zakr\u010denju hrbta v ledvenem in prsnem predelu. Globino po\u010depa izberite tako, da vam uspe ohraniti naravno ukrivljenost hrbtenice. Os kolena, gle\u017enja in prsta stopala ostane v eni ravnini. Z izdihom aktivirajte mi\u0161ice zadnjice in sprednjega dela stegen ter posko\u010dite navzgor. V zgornjem polo\u017eaju vdihnite, nato se vrnite v po\u010dep in ponovite skok.<\/li><li><strong>Pogoste napake<\/strong>: Izbo\u010den hrbet, majhen obseg gibanja, nagibanje naprej, kolena obrnjena navznoter, neenakomerno razporejena te\u017ea, stopanje na prste ali nagibanje.<\/li><li><strong>Razli\u010dice vaj<\/strong>: Tuck jump &#8211; v zraku pokr\u010dite kolena proti prsnemu ko\u0161u.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo pripomo\u010dkov<\/strong>: Pri tem uporabite <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometro\u010dno \u0161katlo<\/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\/07\/drep-s-vyskokem.gif\" alt=\"Kako izvajati po\u010depe s poskokom?\" class=\"wp-image-383522\" title=\"Kako izvajati po\u010depe s poskokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Izpadni korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Postavite se z rahlo razkora\u010denimi nogami in rokami ob straneh.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Konice stopal in kolena so ves \u010das izvajanja gibanja usmerjeni v isto smer, rahlo vstran. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Stopite tako globoko, da je stegno glede na tele pribli\u017eno pod kotom 90 stopinj ali \u0161e nekoliko globlje. Z izdihom in aktiviranjem mi\u0161ic sprednjega dela stegen in zadnjice se vrnite v za\u010detni polo\u017eaj in takoj nadaljujete z drugo ponovitvijo na drugi nogi.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja.<\/li><li><strong>Razli\u010dice vaje<\/strong>: izpadni korak v poskok, izpadni korak nazaj, izpadni korak v &#8220;pumpanje&#8221;.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo pripomo\u010dkov<\/strong>: Izpadni korak na podlogi za vadbo, z uporabo obte\u017eilnega jopi\u010da ali droga.<\/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\/07\/vypady-vpred.gif\" alt=\"Kako izvajati izpadni korak z uporabo telesne te\u017ee?\" class=\"wp-image-383537\" title=\"Kako izvajati izpadni korak z uporabo telesne te\u017ee?\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Zahtevnej\u0161a razli\u010dica: Izpadni korak s poskokom<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Postavite se z rahlo razkora\u010denimi nogami.<\/li><li><strong>Izvedba<\/strong>: Konice stopal in kolena so ves \u010das izvajanja gibanja usmerjeni v isto smer, rahlo vstran. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Stopite tako globoko, da je stegno glede na tele pribli\u017eno pod kotom 90 stopinj ali \u0161e nekoliko globlje. Z izdihom aktivirajte mi\u0161ice sprednjega dela stegen in zadnjice, sko\u010dite navzgor in v zraku zamenjajte nogi. Ob udarcu s tlemi vdihnite in takoj nadaljujte z naslednjo ponovitvijo. Pri ohranjanju stabilnosti si pomagajte z rokami.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja.<\/li><li><strong>Kako dodati te\u017eavnost fitnes vajami<\/strong>: V tem primeru lahko uporabite podlogo za vadbo, obte\u017eilni jopi\u010d ali drog.<\/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\/07\/vypady-s-vyskokom.gif\" alt=\"Kako izvajati izpadni korak v poskok?\" class=\"wp-image-383552\" title=\"Kako izvajati izpadni korak v poskok?\"\/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36298,50953,50959,107725\" ><\/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:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ra\u010dka<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami narazen na \u0161irini bokov. Rahlo pokr\u010dite kolena in potisnite medenico nazaj in navzdol v delni po\u010dep. Globlji ko je va\u0161 po\u010dep, bolj zahtevna je vaja. Roki polo\u017eite na bok.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Z izdihom naredite korak vstran z eno nogo, nato pa drugo nogo pribli\u017eajte prvi. Vdihnite in z izdihom naredite korak v nasprotno smer ter zamenjajte nogi. Tako delajte izmeni\u010dno, dokler ne kon\u010date serije.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja, upogibanje v hrbtu.<\/li><li><strong>Kako dodati te\u017eavnost s fitnes pripomo\u010dki<\/strong>: Vmes se lahko sprehodite z vadbenim trakom nad koleni ali s kettlebellom, ki ga dr\u017eite v obeh rokah pred prsnim ko\u0161em.<\/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\/07\/crab-walk.gif\" alt=\"Kako izvajati ra\u010dko?\" class=\"wp-image-383567\" title=\"Kako izvajati ra\u010dko?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prekri\u017ean izpadni korak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se z rahlo razkora\u010denimi nogami in rokami ob straneh.<\/li><li><strong>Izvedba<\/strong>: Z vdihom prekri\u017eajte desno nogo za levo in pokr\u010dite obe nogi. Z desnim kolenom se lahko rahlo dotaknete podloge, nato pa se z izdihom vrnete v za\u010detni polo\u017eaj. Enako naredite z levo nogo, pri \u010demer zamenjajte strani. Tako izmenjajte strani, dokler ne kon\u010date niza.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja.<\/li><li><strong>Razli\u010dice vadbe<\/strong>: Prekri\u017ean izpadni korak z vmesnim skokom<\/li><li><strong>Kako s fitnes pripomo\u010dki dodati te\u017eavnost<\/strong>: Izpadi z uporabo powerbaga, droga ali <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnega jopi\u010da <\/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\/07\/Curtsy-lunges.gif\" alt=\"Kako izvajati vajo prekri\u017ean izpadni korak?\" class=\"wp-image-383582\" title=\"Kako izvajati vajo prekri\u017ean izpadni korak?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Bulgarski po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se pred stol, kav\u010d ali pliometri\u010dno \u0161katlo s stopali v \u0161irini bokov. Eno stopalo postavite na \u0161katlo ali kos pohi\u0161tva za vami, roke pa polo\u017eite ob strani.<\/li><li><strong>Izvedba<\/strong>: Vdihnite, pokr\u010dite koleno sprednje noge in naredite izpad na mestu. V nizkem polo\u017eaju se lahko s kolenom zadnje noge rahlo dotaknete podloge. Nato se z vdihom zravnajte in takoj nadaljujete z drugo ponovitvijo. Po eni seriji zamenjajte nogi in isto vajo izvedite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja.<\/li><li><strong>Razli\u010dice vaje<\/strong>: Bolgarski po\u010dep s poskokom na stoje\u010do nogo<\/li><li><strong>Kako dodati izziv s fitnes pripomo\u010dki<\/strong>: bolgarski po\u010dep s powerbagom, drogom, obte\u017eilnim jopi\u010dem ali <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/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\/07\/bulharske-drepy.gif\" alt=\"Kako izvajati bolgarske po\u010depe z lastno telesno te\u017eo?\" class=\"wp-image-383597\" title=\"Kako izvajati bolgarske po\u010depe z lastno telesno te\u017eo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Glutealni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: le\u017eite na hrbtu in polo\u017eite roke vzdol\u017e telesa z dlanmi na tla. Pokr\u010dite noge v kolenih, jih potegnite proti zadnjici in pustite stopala na tleh.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite medenico navzgor z aktiviranjem zadnjice in stegenskih mi\u0161ic. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Vztrajajte sekundo ali dve, nato pa medenico nadzorovano spustite nazaj navzdol. Sledi naslednja ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje hrbta, nenadzorovano gibanje.<\/li><li><strong>Razli\u010dice vaje<\/strong>: Izometri\u010dno dr\u017eanje v zgornjem polo\u017eaju (20-30 sekund) ali \u0161irjenje v zgornjem polo\u017eaju.<\/li><li><strong>Kako dodati te\u017eavnost s fitnes pripomo\u010dki<\/strong>: Z uporabo \u0161irokega vadbenega traku, ki ga namestite nad kolena, ali s kettlebellom, ki ga namestite na medenico.<\/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\/07\/Glute-bridge.gif\" alt=\"Kako izvajati glutealni most?\" class=\"wp-image-383612\" title=\"Kako izvajati glutealni most?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Le\u017ee\u010da \u017eabica<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: le\u017eite na hrbtu in polo\u017eite roke vzdol\u017e telesa z dlanmi na tla. Pokr\u010dite noge v kolenih, stopala potegnite proti zadnjici in jih obrnite drugo proti drugemu, tako da se dotaknejo.<\/li><li><strong>Izvedba<\/strong>: Dvignite medenico navzgor z aktiviranjem zadnjice in stegenskih mi\u0161ic. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Vztrajajte sekundo ali dve, nato pa medenico nadzorovano spustite nazaj navzdol. Sledi naslednja ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje hrbta, nenadzorovano gibanje.<\/li><li><strong>Razli\u010dice vaj<\/strong>: Izometri\u010dno dr\u017eanje v zgornjem polo\u017eaju (20-30 sekund), \u010drpanje v zgornjem polo\u017eaju.<\/li><li><strong>Kako dodati te\u017eavnost s fitnes pripomo\u010dki<\/strong>: \u017dabica z nogami na <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\u017eni pol\u017eogi<\/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\/07\/Frog-pump-.gif\" alt=\"Kako izvajati le\u017ee\u010do \u017eabico?\" class=\"wp-image-383629\" title=\"Kako izvajati le\u017ee\u010do \u017eabico?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Glutealni most z eno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: le\u017eite na hrbtu in polo\u017eite roke vzdol\u017e telesa z dlanmi na tla. Obe nogi pokr\u010dite v kolenih, stopala pribli\u017eajte zadnjici, nato pa eno nogo dvignite proti stropu.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite medenico navzgor z aktiviranjem zadnjice in stegenskih mi\u0161ic. Upo\u0161tevajte, da mora noga, ki se dviga od tal, ostati v istem polo\u017eaju in da mora gibanje izhajati le iz medenice. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Zadr\u017eite za sekundo ali dve, nato pa medenico nadzorovano spustite nazaj navzdol. Po eni seriji zamenjajte noge in isto vajo izvedite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje hrbta, nenadzorovano gibanje.<\/li><li><strong>Razli\u010dice vaj<\/strong>:&nbsp;Izometri\u010dno dr\u017eanje v zgornjem polo\u017eaju (20-30 sekund), \u010drpanje v zgornjem polo\u017eaju.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo fitnes pripomo\u010dkov<\/strong>: Na ravnote\u017eni podlogi, s \u0161irokim vadbenim trakom, ki ga namestite nad kolena, ali s kettlebellom, ki ga namestite na medenico.<\/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\/07\/One-leg-glute-bridge.gif\" alt=\"Kako izvajati glutealni most z eno nogo?\" class=\"wp-image-383644\" title=\"Kako izvajati glutealni most z eno nogo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hidrant<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Pokleknite na vse \u0161tiri.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Z izdihom aktivirajte mi\u0161ice zadnjice in eno nogo dvignite vstran, pri tem pa jo dr\u017eite upognjeno. Z vdihom jo spustite nazaj in nadaljujte z naslednjo ponovitvijo. Po eni seriji zamenjajte nogi.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Izgibanje hrbta, nezadostna aktivacija glutealnih mi\u0161ic, majhen obseg gibanja.<\/li><li><strong>Razli\u010dice vaje<\/strong>: vzdr\u017eljivostno dr\u017eanje ali &#8220;pumpanje&#8221; v zgornjem polo\u017eaju.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo fitnes pripomo\u010dkov<\/strong>: Na ravnote\u017eni blazini ali s \u0161irokim vadbenim trakom.<\/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\/07\/fire-hydrant.gif\" alt=\"Kako izvajati vajo hidrant?\" class=\"wp-image-383659\" title=\"Kako izvajati vajo hidrant?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Brca nazaj z izravnano nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Eno nogo pustite iztegnjeno za seboj.<\/li><li><strong>Izvedba<\/strong>: Z izdihom aktivirajte zadnji\u010dne mi\u0161ice in odrinite nogo navzgor. Z vdihom jo spustite nazaj in nadaljujte z naslednjo ponovitvijo. Po eni seriji zamenjajte noge.<\/li><li><strong>Pogoste napake<\/strong>: Izgibanje hrbta, nezadostna aktivacija glutealnih mi\u0161ic, majhen obseg gibanja.<\/li><li><strong>Razli\u010dice vaje<\/strong>: vzdr\u017eljivostno dr\u017eanje ali &#8220;pumpanje&#8221; v zgornjem polo\u017eaju.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo fitnes pripomo\u010dkov<\/strong>: izvajanje vaje z <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\u017emi 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\/07\/Straight-leg-kickback.gif\" alt=\"Kako izvajati brco nazaj z izravnano nogo?\" class=\"wp-image-383674\" title=\"Kako izvajati brco nazaj z izravnano nogo?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Romunski deadlift na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se z rahlo razkora\u010denimi nogami.<\/li><li><strong>Izvedba<\/strong>: Konice stopal in kolena so ves \u010das gibanja usmerjeni v isto smer, rahlo vstran. Te\u017eo prenesite na stoje\u010do nogo, ki je rahlo pokr\u010dena v kolenu. Z vdihom se nagnite naprej in hkrati odrinite nazaj drugo nogo, ki ostane iztegnjena. Ni potrebno, da telo v spodnjem polo\u017eaju dose\u017ee vzporedno linijo s tlemi. Osredoto\u010dite se predvsem na ohranjanje naravne ukrivljenosti hrbta ter ob\u010dutite aktivacijo zadnjice in zadnjega dela stegen. Na za\u010detku bo dovolj, \u010de boste nogo dvignili 30-50 cm nad tlemi. Nato se z izdihom vrnite v za\u010detni polo\u017eaj. Za pove\u010danje stabilnosti lahko dvignete roko in s tem uravnovesite porazdelitev te\u017ee med upogibanjem. Najprej naredite ve\u010d ponovitev na eni nogi, nato pa noge zamenjajte.<\/li><li><strong>Pogoste napake<\/strong>: Majhen obseg gibanja, slaba koordinacija gibanja, upogibanje v hrbtu.<\/li><li><strong>Razli\u010dice vaje<\/strong>: Uporaba stola za podporo in bolj\u0161o stabilnost.<\/li><li><strong>Kako dodati te\u017eavnost z uporabo fitnes pripomo\u010dkov<\/strong>: romunski deadlift na eni nogi s kettlebellom v roki, s fit \u017eogo nad glavo, na ravnote\u017eni blazini ali z uporabo <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijskega seta<\/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\/07\/rumunsky-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Kako izvajati romunski deadlift na eni nogi?\" class=\"wp-image-383689\" title=\"Kako izvajati romunski deadlift na eni nogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Sedenje ob steni<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojte s hrbtom ob steni, naslonite se nanjo in se spustite v polo\u017eaj za \u010depenje, najbolje tako nizko, da so stegna vzporedna s tlemi ali \u0161e ni\u017eje. Celotna povr\u0161ina stopal po\u010diva na tleh. Roke lahko polo\u017eite na stegna.<\/li><li><strong>Izvedba<\/strong>: V tem polo\u017eaju posku\u0161ajte ostati vsaj 20 sekund. Vajo lahko nekoliko ote\u017eite, \u010de rok ne polo\u017eite na stegna, temve\u010d jih pustite prosto viseti ob telesu.<\/li><li><strong>Pogoste napake<\/strong>: Prekratek \u010das vaje, premajhna globina po\u010depa<\/li><li><strong>Kako dodati te\u017eavnost z uporabo pripomo\u010dkov<\/strong>: Uporabite <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 z ute\u017emi<\/a>, ki ga polo\u017eite na stegna, ali kettlebell, ki ga z obema rokama dr\u017eite pred seboj.<\/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\/07\/wall-sit.gif\" alt=\"Sedenje ob steni\" class=\"wp-image-383704\" title=\"Sedenje ob steni\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primer_vaje_s_telesno_tezo_za_zadnjico\"><\/span>Primer vaje s telesno te\u017eo za zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred vadbo se ogrejte z gibanjem celotnega telesa. Osredoto\u010dite se na razgibavanje bokov in aktiviranje mi\u0161ic spodnjega dela telesa. Nato nadaljujte z glavnim delom rutine z vajami, navedenimi v tabeli. <strong>\u0160tevilo serij za vsako vajo je 3-5<\/strong>. Najprej lahko naredite vse sklope ene vaje in nato preidete na naslednjo ali pa preidete z ene na drugo, da zaklju\u010dite krog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med posameznimi vajami si vzemite <strong>30 do 90 sekund dolg odmor<\/strong>. Po kon\u010dani vadbi dodajte fazo ohlajanja, ki ustreza va\u0161im potrebam (po\u010dasen tek na mestu ali hoja), ali se rahlo raztegnite. To vadbeno rutino lahko vklju\u010dite v svoj splo\u0161ni na\u010drt vadbe <strong>2 ali 3-krat na teden<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vaja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ponovitve<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010depi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dabica<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brca nazaj z iztegnjeno nogo<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 ponovitev na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bulgarski po\u010depi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 ponovitev na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prekri\u017ean izpadni korak<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 ponovitev na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sedenje ob steni<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201345 sekund<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako prilagoditi vadbo telesne te\u017ee za napredne \u0161portnike?<\/h3>\n\n\n\n<p>\u010ce lahko naredite 15 do 20 ponovitev, ne da bi ob\u010dutili utrujenost mi\u0161ic, ste najverjetneje pri\u0161li do to\u010dke, ko bodo va\u0161e mi\u0161ice potrebovale dodaten impulz za rast in krepitev. Pri tem vam lahko pomagajo naslednji nasveti za vadbo.<\/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><strong>Korak za korakom skraj\u0161ajte \u010das odmora<\/strong> med vajami za 10 sekund.<\/li><li><strong>Vklju\u010dite &#8220;supersete&#8221;<\/strong>, pri katerih izvajate dve ali ve\u010d vaj zaporedoma brez odmora.<\/li><li><strong>Stati\u010dne vaje kombinirajte z dinami\u010dnimi<\/strong>. Na primer, vzdr\u017eljivosti v polo\u017eaju \u010depenja sledite s serijo skokov v po\u010dep.<\/li><li><strong>Dodajte te\u017eavnost <\/strong>z <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\">vadbenimi trakovi<\/a>, <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznjein-zapestja-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi za gle\u017enje<\/a>, <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnimi jopi\u010di<\/a>, ute\u017emi, kettlebeli ali <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" class=\"ek-link\">diski<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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<p>\u017delite izvedeti ve\u010d o tem, kako se na vsakem treningu \u0161e bolj potruditi? Oglejte si na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako narediti va\u0161e doma\u010de vadbe bolj zahtevne brez fitnes pripomo\u010dkov<\/strong><\/a>.<\/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=\"HIIT_vadba_za_napredne_sportnike\"><\/span>HIIT vadba za napredne \u0161portnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite, da je vadba precej zahtevna, preizkusite vadbo HIIT, pri kateri se izmenjujejo dalj\u0161i intervali vadbe z veliko kraj\u0161imi prekinitvami. Zaradi visoke intenzivnosti ne boste le u\u010dinkovito obdelali zadnjice, temve\u010d boste v kratkem \u010dasu pokurili tudi veliko kalorij.<\/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\">\n<ul class=\"wp-block-list\" id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\"><li>40 sekund vadbe, 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 serij<\/li><li>glede na \u0161tevilo serij in dol\u017eino odmorov traja celotna rutina 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<ol class=\"wp-block-list\" type=\"1\" id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\"><li>Po\u010dep s poskokom<\/li><li>Sedenje ob steni<\/li><li>Izpadni koraki<\/li><li>Izpadni korak s poskokom<\/li><li>Glutealni most<\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_naslednje\"><\/span>Kaj je naslednje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Poskusite lahko \u0161e ve\u010d vaj za zadnjico s pomo\u010djo na\u0161ega \u010dlanka <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\"><strong>10 u\u010dinkovitih vaj za trup in zadnjico<\/strong><\/a>.<\/li><li>\u010ce imate doma kettlebell, lahko v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" class=\"ek-link\"><strong>8 najbolj\u0161ih vaj za zadnjico in noge s kettlebellom<\/strong><\/a> najdete razli\u010dne vaje za spodnji del telesa z uporabo tega priro\u010dnega orodja.<\/li><li>Vadbo za zadnjico lahko pripravite tudi z uporabo vadbenih trakov, in sicer lahko nasvete najdete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" class=\"ek-link\"><strong>Pridobite \u010dvrsto in okroglo zadnjico brez ute\u017ei<\/strong><\/a>.<\/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_smo_se_danes_naucili\"><\/span>Kaj smo se danes nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010ditev teh vaj za zadnjico s telesno te\u017eo v va\u0161o rutino je lahko zabaven na\u010din za popestritev treninga. Vse te vaje lahko izvajate v udobju svojega doma, na vrtu, v parku ali na vadbenem igri\u0161\u010du. Pomagale vam bodo <strong>kompleksno in u\u010dinkovito oblikovati zadnjico<\/strong> ter vas popeljale \u0161e korak dlje do sanjskega, popolno oblikovane zadnjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preizkusite redno vadbo s priporo\u010denimi razponi ponovitev ali naprednej\u0161o vadbo HIIT. \u010ce \u017eelite pove\u010dati izziv, vklju\u010dite naprednej\u0161e razli\u010dice ali dodajte dodaten upor z ute\u017emi ali vadbenimi trakovi.<\/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 svojimi prijatelji in jim pomagajte, da dobijo navdih za vadbo!<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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 do okrogle in \u010dvrste zadnjice brez uporabe vadbenih orodij? V tem \u010dlanku vam predstavljamo 12 u\u010dinkovitih vaj za zadnjico in primere vadbenih na\u010drtov, ki vam lahko pomagajo pri doseganju ciljev. <\/p>\n","protected":false},"author":129,"featured_media":383471,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,6495,6447,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387279","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-doma-sl","10":"tag-vaje-z-lastno-tezo","11":"tag-vaje-za-zadnjico","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako delati na svoji zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolj\u0161e vaje za okroglo in \u010dvrsto zadnjico z uporabo samo telesne te\u017ee. V tem \u010dlanku boste na\u0161li primer na\u010drta vadbe za za\u010detnike in napredne \u0161portnike.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako delati na svoji zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Najbolj\u0161e vaje za okroglo in \u010dvrsto zadnjico z uporabo samo telesne te\u017ee. V tem \u010dlanku boste na\u0161li primer na\u010drta vadbe za za\u010detnike in napredne \u0161portnike.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-09T09:31:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-09T09:31:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako delati na svoji zadnjici? 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