{"id":415758,"date":"2023-01-25T11:11:54","date_gmt":"2023-01-25T10:11:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=415758"},"modified":"2023-01-25T11:11:58","modified_gmt":"2023-01-25T10:11:58","slug":"13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/","title":{"rendered":"13 Najbolj\u0161ih vaj z \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice"},"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\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/#Kako_trenirati_trebusne_misice_z_vadbeno_zogo\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice z vadbeno \u017eogo?\">Kako trenirati trebu\u0161ne mi\u0161ice z vadbeno \u017eogo?<\/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\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/#13_ucinkovitih_vaj_z_zogo_za_trebusne_misice\" title=\"13 u\u010dinkovitih vaj z \u017eogo za trebu\u0161ne mi\u0161ice\">13 u\u010dinkovitih vaj z \u017eogo za trebu\u0161ne mi\u0161ice<\/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\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/#Vadba_z_vadbeno_zogo_za_krepitev_jedra_telesa\" title=\"Vadba z vadbeno \u017eogo za krepitev jedra telesa\">Vadba z vadbeno \u017eogo za krepitev jedra telesa<\/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\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/#Kaj_pa_zdaj\" title=\"Kaj pa zdaj?\">Kaj pa zdaj?<\/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\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste se naveli\u010dali klasi\u010dnih vaj za trebuh, kot so po\u010depi? Ali pa se vam zdi, da stagnirate in potrebujete <strong>nov zagon za vadbo<\/strong>?&nbsp;Za vas imamo re\u0161itev v obliki u\u010dinkovitih vaj z vadbeno \u017eogo. Ta kos opreme ni namenjen le sedenju, temve\u010d je odli\u010den tudi za pravilno vadbo trebu\u0161nih mi\u0161ic. V vadbo boste vklju\u010dili <strong>jedro telesa, spodnji del trebuha in po\u0161evne trebu\u0161ne mi\u0161ice<\/strong>, zaradi \u010desar boste celostno ciljali na ta problemati\u010dni del.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017doga za vadbo<\/a> je prakti\u010den pripomo\u010dek, ki ga lahko kupite doma ali uporabljate v fitnesu. Njena glavna prednost je <strong>vklju\u010devanje globokega stabilizacijskega sistema hrbtenice<\/strong>, ki nam pomaga ohranjati ravnote\u017eje. Zahvaljujo\u010d temu boste delali na svojih koordinacijskih sposobnostih, kar boste cenili tudi pri katerem koli \u0161portu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_trebusne_misice_z_vadbeno_zogo\"><\/span>Kako trenirati trebu\u0161ne mi\u0161ice z vadbeno \u017eogo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg <strong>fit \u017eoge<\/strong> potrebujete tudi <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in dovolj prostora za vadbo. Med spodnjimi vajami izberite tiste, ki jih \u017eelite vklju\u010diti v vadbo. Dodate jih lahko za krepitev drugega dela telesa ali pa iz njih ustvarite lo\u010deno vadbo. Za doseganje rezultatov je pomembno, da te <strong>vaje izvajate redno, najbolje 2-4-krat na teden<\/strong>. Postopoma pove\u010dujte te\u017eavnost vaj ali dodajajte \u0161tevilo ponovitev ali serij. Ne pozabite pa trebu\u0161nim mi\u0161icam dati prostor za regeneracijo in rezultate podpreti s kakovostno prehrano.<span style=\"color: #ff6600\" class=\"tadv-color\"> [4]<\/span><\/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\">Opravite HIIT vadbo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Izberite 4-6 vaj<\/li><li>Ena vaja 30 sekund in nato 30 sekund po\u010ditka<\/li><li>Sledi \u0161e ena vaja in po izvedbi vseh je sklop kon\u010dan<\/li><li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li><li>Opravite 3-4 cele serije<\/li><\/ul>\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\">Poskusite s kro\u017enim treningom:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Izberite 4-6 vaj<\/li><li>Naredite 8-20 8-20 ponovitev vsake vaje<\/li><li>pri izometri\u010dnih vajah, kot je deska, poskusite v polo\u017eaju vztrajati vsaj 15 sekund.<\/li><li>Opravite 3-4 cele serije<\/li><li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/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 dodati tudi vaje za zadnjico z \u017eogo, jih boste na\u0161li v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 u\u010dinkovitih vaj za jedro in zadnjico s fit \u017eogo<\/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\/06\/jpg6-1124x693.jpg\" alt=\"Vaje z \u017eogo za vadbo trebu\u0161nih mi\u0161ic\" class=\"wp-image-378521\" width=\"843\" height=\"520\" title=\"Vaje z \u017eogo za vadbo trebu\u0161nih mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-2048x1262.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_ucinkovitih_vaj_z_zogo_za_trebusne_misice\"><\/span>13 u\u010dinkovitih vaj z \u017eogo za trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nadaljevanju najdete <strong>vaje za spodnji del trebuha, jedro telesa, boke in po\u0161evne trebu\u0161ne mi\u0161ice<\/strong>. Preizkusite lahko osnovno ali napredno razli\u010dico. Poskusite jih izvajati po\u010dasi in nadzorovano, saj zahtevajo stabilnost in koordinacijo. Pred samim treningom ne pozabite na rahlo ogrevanje (tek na mestu ali s <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnico<\/a>). Nato z raztezanjem razgibajte celotno telo. Po treningu si vzemite nekaj minut za ponovno raztezanje.<\/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. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z rokami se postavite v polo\u017eaj deske in roke polo\u017eite pribli\u017eno pod ramena. Raztegnite noge in stopala ter golen polo\u017eite na \u017eogo. Objemite svoje jedro in dr\u017eite telo ter ga posku\u0161ajte ohraniti v ravni liniji.<\/li><li><strong>Izvedba<\/strong>: Prosto dihajte, dr\u017eite telo \u010dvrsto in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund. Vajo lahko poenostavite tako, da roke pribli\u017eate \u017eogi, ki se bo zna\u0161la pod va\u0161imi stegni. Po drugi strani pa je te\u017eja mo\u017enost, da dvignete eno roko, se vrnete nazaj in celoten postopek ponovite z drugo roko.<\/li><li><strong>Pogoste napake<\/strong>: Pretirano dvigovanje medenice navzgor, upogibanje 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\/06\/Plank.gif\" alt=\"Kako narediti plank na \u017eogi?\" class=\"wp-image-378027\" title=\"Kako narediti plank na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Stranski plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na eni strani ob \u017eogi in se nanjo naslonite s podlaketjo. Drugo roko lahko polo\u017eite na bok. Noge popolnoma iztegnite ali pa za bolj\u0161o stabilnost postavite eno nogo pred drugo. Oja\u010dajte jedro in posku\u0161ajte ohraniti telo v ravni liniji.<\/li><li><strong>Izvedba:<\/strong> Prosto dihajte, dr\u017eite telo \u010dvrsto in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund. Nato zamenjajte strani. Vajo lahko ote\u017eite tako, da zgornjo roko dvignete proti stropu.<\/li><li><strong>Pogoste napake<\/strong>: Prekomerno dvigovanje medenice navzgor, pretirano spu\u0161\u010danje bokov proti tlom.<\/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\/Side-Plank.gif\" alt=\"Kako narediti plank na \u017eogi?\" class=\"wp-image-378072\" title=\"Kako narediti plank na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: \u017dogo za vadbo polo\u017eite med gle\u017enje in jo mo\u010dno pritisnite. Noge iztegnite in roke dvignite nad glavo.<\/li><li><strong>Izvedba<\/strong>: Z vdihom in izdihom se z \u017eogo dvignite nad telo. Hkrati dvignite roke. Ko je \u017eoga nad sredino telesa, jo z rokami primite. Nato \u017eogo polo\u017eite nad glavo, medtem ko so stopala rahlo nad tlemi ali na njih. Ponovno vdihnite in z enakim gibom \u017eogo premaknite nazaj med gle\u017enje. Spodnji del hrbta ves \u010das pritiskajte v tla. Vajo lahko poenostavite tako, da pokr\u010dite noge.<\/li><li><strong>Pogoste napake<\/strong>: Premajhna vklju\u010denost trebu\u0161nih mi\u0161ic, dvig spodnjega dela hrbta od tal, upognjen hrbet.<\/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\/Ball-Pass.gif\" alt=\"Kako izvajati vajo v-ups na \u017eogi?\" class=\"wp-image-377922\" title=\"Kako izvajati vajo v-ups na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kotaljenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Klecnite na podlogo, komolci pa naj bodo naslonjeni na \u017eogo. Stopala in goleni ostanejo na tleh, medenica je pribli\u017eno nad koleni. Aktivirajte jedro telesa.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in se hkrati za\u010dnite kotaliti naprej po \u017eogi, dokler hrbet ni vzravnan. Bolj ko boste napredovali, te\u017eja bo vaja. Nato se z izdihom nadzorovano vrnite v za\u010detni polo\u017eaj in se takoj lotite nove ponovitve. Napredni posamezniki lahko to vadbo preizkusijo v stoje. Izvaja se tako, da se po\u010dasi nagibate proti \u017eogi, se nanjo naslonite s podlaketmi in se spustite v ta polo\u017eaj ter se na koncu spravite v plank. Nato se z aktiviranjem trebu\u0161nih mi\u0161ic nadzorovano vrnite nazaj.<\/li><li><strong>Pogoste napake<\/strong>: Pri tem se upogibajo hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Roll-Out.gif\" alt=\"Kako izvajati kotaljenje \u017eoge za krepitev jedra telesa?\" class=\"wp-image-378057\" title=\"Kako izvajati kotaljenje \u017eoge za krepitev jedra telesa?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\">5. Obratni trebu\u0161njak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: \u017dogo za vadbo polo\u017eite med gle\u017enje in jo mo\u010dno pritisnite. Iztegnite noge in roke polo\u017eite ob telo. S strani lahko roke polo\u017eite pod zadnjico, da boste spodnji del hrbta la\u017eje obdr\u017eali na blazini.<\/li><li><strong>Izvedba<\/strong>: Z izdihom aktivirajte trebu\u0161ne mi\u0161ice, z rahlo pokr\u010denimi nogami dvignite \u017eogo z blazine in jo dvignite proti glavi. Osredoto\u010dite se na spodnji del hrbta, ki naj ostane na blazini. Z vdihom se vrnite v za\u010detni polo\u017eaj (ne da bi \u017eogo polo\u017eili na tla) in vajo ponovite. Za\u010detniki lahko noge nekoliko bolj pokr\u010dijo.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, dvigovanje hrbta z blazine, nezadostna aktivacija trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/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\/Lying-Reverse-Crunch.gif\" alt=\"Kako izvajatio obratni trebu\u0161njak na \u017eogi?\" class=\"wp-image-377967\" title=\"Kako izvajatio obratni trebu\u0161njak na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obratni trebu\u0161njak z boki navzgor<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: \u017dogo za vadbo polo\u017eite med gle\u017enje in jo mo\u010dno pritisnite. Noge lahko pustite rahlo pokr\u010dene, roke pa polo\u017eite ob telo.&nbsp;S strani lahko roke polo\u017eite pod zadnjico, da boste spodnji del hrbta la\u017eje obdr\u017eali na blazini.<\/li><li><strong>Izvedba<\/strong>: Z izdihom aktivirajte trebu\u0161ne mi\u0161ice, z nogami dvignite \u017eogo z blazine in jo dvignite proti glavi. Ko je ta v zraku, dvignite medenico navzgor, le nekaj centimetrov nad tlemi. Nato jo z vdihom nadzorovano polo\u017eite nazaj in se vrnite v za\u010detni polo\u017eaj (ne da bi \u017eogo polo\u017eili na tla). Nato naredite \u0161e eno ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/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\/Reverse-Crunch-Hips-Up.gif\" alt=\"Kako izvajati obratne trebu\u0161njake z boki navzgor\" class=\"wp-image-378042\" title=\"Kako izvajati obratne trebu\u0161njake z boki navzgor\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Pike<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z rokami se postavite v polo\u017eaj deske in roke polo\u017eite pribli\u017eno pod ramena. Raztegnite noge in stopala ter golen polo\u017eite na \u017eogo. Objemite svoje jedro in dr\u017eite telo ter ga posku\u0161ajte ohraniti v ravni liniji.<\/li><li><strong>Izvedba<\/strong>: Z aktiviranjem trebu\u0161nih mi\u0161ic dvignite boke navzgor in jih posku\u0161ajte poravnati z rameni. Obseg gibanja lahko postopoma pove\u010dujete. Noge in roke morajo ostati iztegnjene. V zgornjem polo\u017eaju ostanite 1-2 sekundi, nato pa se vrnite v za\u010detni polo\u017eaj deske in vajo ponovite.<\/li><li><strong>Pogoste napake<\/strong>: V za\u010detnem polo\u017eaju upognete hrbet.<\/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\/Pike.gif\" alt=\"Kako izvajati vajo pike na vadbeni \u017eogi?\" class=\"wp-image-378012\" title=\"Kako izvajati vajo pike na vadbeni \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. La\u017eja verzija: Tuck Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Z rokami se postavite v polo\u017eaj deske in roke polo\u017eite pribli\u017eno pod ramena. Raztegnite noge in stopala ter golen polo\u017eite na \u017eogo. Objemite svoje jedro in dr\u017eite telo ter ga posku\u0161ajte ohraniti v ravni liniji.<\/li><li><strong>Izvedba:<\/strong> \u017dogo kotalite tako, da potegnete kolena proti prsnemu ko\u0161u. Nato se vrnite v polo\u017eaj planka in ponovite vajo.<\/li><li><strong>Pogoste napake<\/strong>: Pri tem se upogibajo hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Tuck-ups.gif\" alt=\"Kako izvajati vajo tuck ups na \u017eogi?\" class=\"wp-image-378102\" title=\"Kako izvajati vajo tuck ups na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Izteg kolena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Polo\u017eite hrbet na \u017eogo, pokr\u010dite kolena in stopala pustite na blazini. Upognite roke in jih dvignite pred prsni ko\u0161. Aktivirajte jedro.<\/li><li><strong>Izvedba:<\/strong> Z izdihom dvignite eno nogo z blazine do vi\u0161ine, kjer so va\u0161e roke. S kolenom se lahko rahlo dotaknete dlani, nato z vdihom vrnete nogo na tla in nadaljujete z drugo nogo. Pri tej vaji se osredoto\u010dite predvsem na ohranjanje stabilnosti. Na za\u010detku je vse, kar morate storiti, da nogo dvignete le nekaj centimetrov od tal. Nato posku\u0161ajte z vsako vadbo to razdaljo pove\u010dati.<\/li><li><strong>Pogoste napake:<\/strong> Nenadzorovano gibanje, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Knee-Drive.gif\" alt=\"Kako izvajati izteg kolena na \u017eogi?\" class=\"wp-image-377952\" title=\"Kako izvajati izteg kolena na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Brisalci vetrobranskega stekla  <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: \u017dogo za vadbo polo\u017eite med gle\u017enje in jo mo\u010dno pritisnite. Noge lahko pustite rahlo pokr\u010dene, roke pa polo\u017eite ob strani. Te vam bodo slu\u017eile kot opora. S stopali dvignite \u017eogo proti stropu. Hrbet naj ostane na blazini.<\/li><li><strong>Izvedba:<\/strong> Z izdihom za\u010dnite \u017eogo polagati na eno stran (ni nujno, da se dotika tal). Hkrati posku\u0161ajte ohraniti roke in zgornji del hrbta na blazini. Nato se z vdihom vrnite v sredi\u0161\u010de in po\u010dasi za\u010dnite polagati \u017eogo na drugo stran. Vrnite jo v za\u010detni polo\u017eaj in to ponovite. Napredni posamezniki lahko posku\u0161ajo noge dr\u017eati \u010dim bolj vzravnane in dose\u010di \u010dim ve\u010dji obseg gibanja, pri tem pa ohraniti pravilno tehniko.<\/li><li><strong>Pogoste napake:<\/strong> Nenadzorovano gibanje, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Windshield-Wipers.gif\" alt=\"Kako izvajati vajo brisalci vetrobranskega stekla?\" class=\"wp-image-378117\" title=\"Kako izvajati vajo brisalci vetrobranskega stekla?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Na \u017eogi za vadbo se ulezite na hrbet, pokr\u010dite kolena in stopala pustite na tleh. Roke dvignite in jih prekri\u017eajte nad glavo. To vajo lahko izvajate tudi tako, da imate roke pokr\u010dene v komolcih, dlani pa polo\u017eene na glavo ob u\u0161esih.<\/li><li><strong>Izvedba<\/strong>: Trebu\u0161njake izvajajte tako, da aktivirate trebu\u0161ne mi\u0161ice. Ko ste spu\u0161\u010deni, vdihnite, ko ste dvignjeni, in izdihnite, ko ste dvignjeni. Pri gibanju navzgor se od \u017eoge dvigne le zgornji del hrbta. Napredni posamezniki lahko za pove\u010danje te\u017eavnosti vaje vzamejo v roke drog ali ute\u017eni disk.<\/li><li><strong>Pogoste napake<\/strong>: Premajhna vklju\u010denost trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/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\/Crunch.gif\" alt=\"Kako izvajati trebu\u0161njake na \u017eogi?\" class=\"wp-image-377937\" title=\"Kako izvajati trebu\u0161njake na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Po\u0161evni trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Na \u017eogi za vadbo se ulezite na hrbet, pokr\u010dite kolena in stopala pustite na tleh. Upognite roke v komolcih in polo\u017eite dlani na glavo poleg u\u0161es.<\/li><li><strong>Izvedba:<\/strong> Z izdihom aktivirajte trebu\u0161ne mi\u0161ice in se z levo stranjo telesa zvijete proti desnemu kolenu. Hkrati usmerite komolec leve roke proti kolenu desne noge. Pri gibanju navzgor naj se od \u017eoge dvigne le zgornji del hrbta. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in vajo izvedite na levo stran. Obseg gibanja lahko pove\u010dujete postopoma.<\/li><li><strong>Pogoste napake<\/strong>: Premajhna vklju\u010denost trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/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\/Oblique-Crunch.gif\" alt=\"Kako izvajati trebu\u0161njake na \u017eogi?\" class=\"wp-image-377997\" title=\"Kako izvajati trebu\u0161njake na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Plezalec<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Oprite se s podlaketmi na \u017eogo in iztegnite noge. Napnite jedro in poskusite ohraniti telo v ravni liniji.<\/li><li><strong>Izvedba:<\/strong> Z izdihom dvignite eno nogo od tal in se s kolenom poskusite dotakniti \u017eoge. Z vdihom se vrnite v za\u010detni polo\u017eaj in vajo izvedite z drugo nogo. Zgornji del telesa mora ostati v stabilnem polo\u017eaju, gibanje pa izhaja le iz spodnjih okon\u010din. Nadaljujte, dokler ne opravite enega niza. Med izvajanjem vaje pazite, da se medenica ne spu\u0161\u010da ali dviguje. Napredni \u0161portniki lahko to vajo preizkusijo z iztegnjenimi rokami.<\/li><li><strong>Pogoste napake<\/strong>: Ukrivljanje hrbta, pretirano dvigovanje ali spu\u0161\u010danje medenice.<\/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\/Mountain-Climber.gif\" alt=\"Kako izvajati vajo plezalec na \u017eogi?\" class=\"wp-image-377982\" title=\"Kako izvajati vajo plezalec na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Visoki trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na hrbtu, pokr\u010dite kolena in polo\u017eite teleta na \u017eogo. S prsti se rahlo dotaknite glave, komolci pa naj bodo odprti. \u010ce ste \u0161e vedno nagnjeni k temu, da komolce potegnete skupaj, prekri\u017eajte roke nad prsmi.<\/li><li><strong>Izvedba:<\/strong> Z izdihom aktivirajte trebu\u0161ne mi\u0161ice ter dvignite glavo in zgornji del hrbta od podlage. Spodnji del hrbta naj ostane na tleh. Vedno glejte naprej in ne nagibajte glave. Vse, kar morate storiti, je, da se dvignete za nekaj centimetrov. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in ponovite vajo.<\/li><li><strong>Pogoste napake: <\/strong>Uporaba rok za vzvod, majhen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/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\/Sit-Ups.gif\" alt=\"Kako izvajati visoke trebu\u0161njake na \u017eogi?\" class=\"wp-image-378087\" title=\"Kako izvajati visoke trebu\u0161njake na \u017eogi?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vadba_z_vadbeno_zogo_za_krepitev_jedra_telesa\"><\/span>Vadba z vadbeno \u017eogo za krepitev jedra telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Fitball Workout to Strengthen Core and Stability l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ZEfLc_moXrg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_pa_zdaj\"><\/span>Kaj pa zdaj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce i\u0161\u010dete vaje za trebu\u0161ne mi\u0161ice s telesno te\u017eo, boste naju\u010dinkovitej\u0161e na\u0161li v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice s telesno te\u017eo<\/strong><\/a>.<\/li><li>Vaje za spodnji del trebu\u0161ne mi\u0161ice najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spodnje trebu\u0161ne mi\u0161ice: 13 najbolj\u0161ih vaj z lastno te\u017eo<\/a><\/strong>.<\/li><li>\u010ce nimate veliko \u010dasa za vadbo, poskusite z <a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>u\u010dinkovito 6-minutno vadbo za trebu\u0161ne mi\u0161ice<\/strong><\/a>.<\/li><li>\u010ce so va\u0161e sanje imeti six-pack, lahko navodila, kako ga dose\u010di, najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice<\/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_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010ditev vaj z \u017eogo je lahko odli\u010den na\u010din za <strong>popestritev vadbe, prepre\u010ditev stagnacije in doseganje bolj\u0161ih rezultatov ter celovito krepitev trebu\u0161nih mi\u0161ic in jedra telesa<\/strong>. Hkrati boste delali na svojem ravnote\u017eju in koordinaciji. Na voljo imamo razli\u010dice tako za za\u010detnike kot za napredne, zato se bo skladala z na\u010drtom vadbe vsakega od vas. Poleg tega boste, \u010de boste postopoma pove\u010devali te\u017eavnost vaje, dodajali ve\u010d ponovitev ali serij, upo\u0161tevali tudi na\u010delo progresivne preobremenitve.&nbsp;To je klju\u010dno za <strong>rast mi\u0161ic in oblikovanje katerega koli dela telesa<\/strong>. Poleg tega ne pozabite na sprostitev in dobro prehrano. Tudi to je pomembno za doseganje rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je bil ta \u010dlanek v pomo\u010d? \u010ce je tako, ga delite s svojimi prijatelji in jih navdu\u0161ite za vadbo z \u017eogo za trebu\u0161ne mi\u0161ice.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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 in trenirati trebu\u0161ne mi\u0161ice z vadbeno \u017eogo? V tem \u010dlanku boste na\u0161li u\u010dinkovite vaje za spodnji del trebu\u0161nih mi\u0161ic, po\u0161evne mi\u0161ice in jedro. Obstajajo razli\u010dice za za\u010detnike in napredne \u0161portnike, ki jih lahko izvajate doma ali v fitnesu.<\/p>\n","protected":false},"author":129,"featured_media":378551,"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":[7107,6315,7485,6495],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-415758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-trebusne-misice","10":"tag-trening-sl","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>13 Najbolj\u0161ih vaj z \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dobiti mo\u010dne trebu\u0161ne mi\u0161ice z vadbeno \u017eogo? 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