{"id":426298,"date":"2023-03-23T13:51:42","date_gmt":"2023-03-23T12:51:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=426298"},"modified":"2023-03-23T13:51:43","modified_gmt":"2023-03-23T12:51:43","slug":"9-najboljsih-vaj-za-zadnjico-in-noge","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/","title":{"rendered":"9 najbolj\u0161ih vaj za zadnjico in noge"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#Kako_trenirati_zadnjico_in_noge\" title=\"Kako trenirati zadnjico in noge?\">Kako trenirati zadnjico in noge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#9_najboljsih_vaj_za_zadnjico_in_noge\" title=\"9 najbolj\u0161ih vaj za zadnjico in noge\">9 najbolj\u0161ih vaj za zadnjico in noge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#1_Pocep_s_palico_zadaj\" title=\"1. Po\u010dep s palico zadaj\">1. Po\u010dep s palico zadaj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#2_Izpadni_korak_z_dumbbellom\" title=\"2. Izpadni korak z dumbbellom\">2. Izpadni korak z dumbbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#3_Bolgarski_pocep_z_dumbbellom\" title=\"3. Bolgarski po\u010dep z dumbbellom\">3. Bolgarski po\u010dep z dumbbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#4_Romunski_mrtvi_dvig_z_barbellom\" title=\"4. Romunski mrtvi dvig z barbellom\">4. Romunski mrtvi dvig z barbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#5_Sumo_mrtvi_dvig\" title=\"5. Sumo mrtvi dvig\">5. Sumo mrtvi dvig<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#6_Mrtvi_dvig_z_barbellom\" title=\"6. Mrtvi dvig z barbellom\">6. Mrtvi dvig z barbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#7_Potisk_kolka_z_barbellom\" title=\"7. Potisk kolka z barbellom\">7. Potisk kolka z barbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#8_Kickback_s_kablom\" title=\"8. Kickback s kablom\">8. Kickback s kablom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#9_Stopnica_z_dumbbellom\" title=\"9. Stopnica z dumbbellom\">9. Stopnica z dumbbellom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#Kaj_sledi\" title=\"Kaj sledi?\">Kaj sledi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ni \u0161portnika, ki si ne bi \u017eelel imeti popolno oblikovane zadnjice in mo\u010dnih, lepo oblikovanih nog. \u010ce si \u017eelite, da bi spodnji del va\u0161ega telesa postal \u0161e bolj vzdr\u017eljiv, ste na pravem mestu. V dana\u0161njem \u010dlanku bomo obravnavali <strong>naju\u010dinkovitej\u0161e vaje za kompleksno krepitev zadnjice, notranjih in sprednjih stegen ter celo me\u010d<\/strong>. Preprosto izberite katero od osnovnih razli\u010dic ali pa se preizkusite v nekaterih modifikacijah, ki smo jih navedli za vas.<\/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_zadnjico_in_noge\"><\/span>Kako trenirati zadnjico in noge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161ice spodnjega dela telesa so ene najve\u010djih in najmo\u010dnej\u0161ih v na\u0161em telesu. Zato potrebujejo resni\u010dno mo\u010dan impulz, da bi rasle. <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\">Vaje z lastno te\u017eo<\/a> so vsekakor odli\u010dne za za\u010detnike ali kot del programa HIIT oziroma tonizacijskega programa. Vendar pa, ko gre za pove\u010danje obsega mi\u0161ic, ni ni\u010d bolj\u0161ega kot vadba z veliko ute\u017ejo. <strong>\u010ce je va\u0161 cilj imeti lepo okroglo zadnjico in \u010dvrsta stegna, se v fitnesu ne ustra\u0161ite vzeti v roke te\u017ejih ute\u017ei<\/strong>. Prvi korak je seveda osvojitev pravilne tehnike za vsako vajo. Ko se boste okrepili, boste s\u010dasoma pove\u010dali obremenitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vadbo spodnjega dela telesa je treba tako kot vsako drugo vadbo za\u010deti z dobrim ogrevanjem. S tem boste mi\u0161ice pripravili na vadbo in zmanj\u0161ali tveganje za po\u0161kodbe. Nekaj minut na teka\u0161ki stezi, <a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje kolebnice<\/a> ali nekaj voja\u0161kih poskokov in \u017ee bi morali biti skoraj pripravljeni na delo. Poskrbite za <strong>ogrevanje celotnega telesa<\/strong>, pri \u010demer se osredoto\u010dite na boke in kolena. Za ustrezno aktivacijo zadnjice lahko poskusite narediti nekaj vaj z uporabo <strong><a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" class=\"ek-link\">vadbenega traku<\/a><\/strong>, ki ga namestite \u010dez kolena. Lahko pa poskusite tudi z nekaj bo\u010dnimi sprehodi v sklece. Ko se ogrejete, preidite na glavni del treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz seznama vaj v tem \u010dlanku lahko zlahka sestavite u\u010dinkovito dnevno rutino za noge. Za za\u010detek izberite <strong>dve do tri vaje in izvedite tri serije v obsegu od 8 do 12 ponovitev na serijo<\/strong>. Obremenitev naj bo pribli\u017eno <strong>60 do 75 % 1 RM<\/strong> (najve\u010dje \u0161tevilo ponovitev). Vadbo za spodnji del telesa izvajajte <strong>2- do 3-krat na teden<\/strong>, samostojno ali skupaj z manj zahtevno vadbo za mi\u0161i\u010dne skupine, kot so trebu\u0161njaki. Upo\u0161tevajte, da popolna regeneracija mi\u0161ic po treningu za mo\u010d lahko traja od <strong>24 do 72 ur<\/strong>. Treninge za dolo\u010dene mi\u0161i\u010dne skupine na\u010drtujte \u010dez teden z upo\u0161tevanjem potrebnega obdobja regeneracije.<span style=\"color: #ff6600\"> [1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete celovit vodi\u010d za doseganje \u010dvrstih in dobro oblikovanih nog in zadnjice ter nekaj nasvetov v zvezi s prehrano, si oglejte na\u0161 \u010dlanek <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\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"Kako trenirati zadnjico in noge?\" class=\"wp-image-424414\" width=\"843\" height=\"539\" title=\"Kako trenirati zadnjico in noge?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najboljsih_vaj_za_zadnjico_in_noge\"><\/span>9 najbolj\u0161ih vaj za zadnjico in noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vajami, ki jih obravnavamo v tem \u010dlanku, boste lahko celovito trenirali <strong>zadnjico<\/strong> (<em>gluteus maximus gluteus medius, gluteus minimus<\/em>), <strong>kvadricepse, stegenske mi\u0161ice<\/strong>, notranjo stran <strong>stegen<\/strong> in tudi me\u010da. Ve\u010dina teh vaj je kompleksnih, kar pomeni, da boste pri njihovem izvajanju vklju\u010dili tudi jedro, hrbet ali roke. Vse te vaje je idealno izvajati v fitnesu, \u010de pa imate doma <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drog<\/a> z ute\u017enimi plo\u0161\u010dami, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbelle<\/a>, <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebelle<\/a> ali <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a>, boste lahko vadili tudi v udobju svojega doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vsaki od teh vaj se osredoto\u010dite na <strong>pravilno tehniko izvedbe in aktiviranje jedra<\/strong>. \u010ce \u017eelite \u0161e dodatno podpreti stabilnost kolena, razmislite o uporabi <a href=\"https:\/\/gymbeam.si\/neoprenska-opornica-za-koleno-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>neoprenskih ovitkov<\/strong><\/a> za kolena. Pri izvajanju po\u010depov ali mrtvih dvigov s te\u017ekimi bremeni vam je lahko v veliko pomo\u010d <a href=\"https:\/\/gymbeam.si\/vadbeni-pasovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vadbeni pas<\/strong><\/a>, saj je namenjen krepitvi in podpori jedra in spodnjega dela hrbta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pocep_s_palico_zadaj\"><\/span>1. Po\u010dep s palico zadaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Na stojalo v vi\u0161ini klju\u010dnic postavite ustrezno izbrano ute\u017e. Stojte pod palico z nogami pribli\u017eno v \u0161irini ramen. Postavite se tako, da je <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palica<\/a> za va\u0161im vratom, in jo z obema rokama primite za ramena, komolci pa naj bodo obrnjeni navzdol. Aktivirajte jedro, odstranite drog iz stojala in stopite korak nazaj.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in premaknite medenico nazaj in navzdol v \u010depenje. Globino po\u010depa izberite tako, da ohranite naravno ukrivljenost hrbtenice in se lahko dvignete iz tega polo\u017eaja. Os kolena, gle\u017enja in prsta stopala ostane v eni ravnini. Z izdihom se z gladkim gibanjem z aktivacijo mi\u0161ic zadnjice in sprednjega dela stegen zravnajte nazaj. Sledi \u0161e ena ponovitev. Po kon\u010dani seriji odlo\u017eite palico nazaj na stojalo.<\/li><li><strong>Pogoste napake<\/strong>: Ukrivljanje hrbta, nezadosten obseg gibanja, nagibanje naprej, zvijanje kolen, neenakomerno razporejena te\u017ea, stopanje na prste ali na kolena, prevelika ali premajhna obremenitev palice.<\/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\/2023\/03\/zadni.gif\" alt=\"Kako pravilno izvajati po\u010dep s palico zadaj\" class=\"wp-image-424431\" title=\"Kako pravilno izvajati po\u010dep s palico zadaj\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet po\u010dep z dumbbellom<\/h4>\n\n\n\n<p>Obte\u017eene po\u010depe lahko izvajate tudi z navadnim dumbbellom. Primite ga za eno stran (del z ute\u017ejo) in ga dvignite do sprednje strani prsnega ko\u0161a, tako da je vzporedna s telesom. Ohranite dumbbell v tem polo\u017eaju in izvedite \u010depenje na enak na\u010din kot s palico.<\/p>\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\/2023\/02\/goblet.gif\" alt=\"Kako pravilno izvajati goblet po\u010dep?\" class=\"wp-image-421407\" title=\"Kako pravilno izvajati goblet po\u010dep?\"\/><\/figure><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako pravilno izvajati po\u010depe, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Po\u010depi: Prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in v telovadnici<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,5358,50959,81541,94807,100246\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Izpadni_korak_z_dumbbellom\"><\/span>2. Izpadni korak z dumbbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov. V vsako roko vzemite po en dumbbell in ju dr\u017eite ob strani z iztegnjenimi rokami.<\/li><li><strong>Izvedba<\/strong>: Z vdihom prenesite te\u017eo na eno nogo, z drugo pa naredite nadzorovan izpad nazaj. Stegno je pri kolenu pod kotom pribli\u017eno 90 stopinj, me\u010da pa \u0161e globlje. S kolenom zadnje noge se lahko rahlo dotaknete podloge. Z izdihom se vrnite v za\u010detni polo\u017eaj tako, da aktivirate mi\u0161ice sprednjega dela stegen in zadnjice. Naslednji izpad izvedite z drugo nogo.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, nagibanje naprej, zvijanje kolena, neenakomerna porazdelitev te\u017ee, slaba koordinacija 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\/2023\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Kako pravilno izvajati zpadni korak z dumbbellom?\" class=\"wp-image-424448\" title=\"Kako pravilno izvajati zpadni korak z dumbbellom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Izpadni korak naprej<\/h4>\n\n\n\n<p>Poskusite lahko tudi z imzpadni korakom naprej. To vajo izvajate na enak na\u010din kot obratni izpadni korak, le da namesto nazaj stopite naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Obratni izpadni korak z barbellom<\/h4>\n\n\n\n<p>\u0160e ena modifikacija, ki jo lahko uporabite, je izvajanje izpadnih korakov z barbellom. Postavite ga na stojalo in poskrbite, da z ustreznimi <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\">ute\u017enimi plo\u0161\u010dami<\/a> nalo\u017eite ustrezno te\u017eo. Postavite se za palico tako, da vam le\u017ei na hrbtu, primite jo ob straneh za ramena in izvedite enak korak nazaj kot pri vadbi z dumbbelli.<\/p>\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\/2023\/03\/Vypady-vzad.gif\" alt=\"Kako pravilno izvajati obratni izpadni korak z barbellom\" class=\"wp-image-424465\" title=\"Kako pravilno izvajati obratni izpadni korak z barbellom\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Bolgarski_pocep_z_dumbbellom\"><\/span>3. Bolgarski po\u010dep z dumbbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se pred <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klop<\/a> z nogami v \u0161irini bokov. V vsako roko vzemite po en dumbbell in stopalo postavite na vrh klopi.<\/li><li><strong>Izvedba<\/strong>: Z vdihom upognite koleno sprednje noge in naredite nepremi\u010dni izpad. V spodnjem polo\u017eaju se lahko s kolenom zadnje noge rahlo dotaknete podloge. Z izdihom se zravnajte nazaj in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte nogi in izvedite \u0161e eno serijo na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, slaba koordinacija gibanja, prevelik nagib naprej.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/bulharsky-drep.gif\" alt=\"Kako pravilno izvajati bolgarski po\u010dep?\" class=\"wp-image-424480\" title=\"Kako pravilno izvajati bolgarski po\u010dep?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bolgarski po\u010dep z barbellom<\/h4>\n\n\n\n<p>Bolgarski po\u010dep lahko izvajate tudi z barbellom ali navadno ali nastavljivim <strong><a href=\"https:\/\/gymbeam.si\/water-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodnim powerbagom<\/a><\/strong>, ki si ga namestite na hrbet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Romunski_mrtvi_dvig_z_barbellom\"><\/span>4. Romunski mrtvi dvig z barbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite pred ustrezno obremenjeno palico, noge pa so v \u0161irini bokov. Z obema rokama primite palico pribli\u017eno v \u0161irini ramen. Izravnajte se in z iztegnjenima rokama dr\u017eite drog pred stegni.<\/li><li><strong>Izvedba<\/strong>: Z vdihom premaknite medenico nazaj in se nadzorovano nagnite naprej. Ohranite trajektorijo gibanja palice tik pred nogami. Poskusite podalj\u0161ati trajektorijo do gle\u017enjev, vendar ne pozabite, da mora hrbet ostati v naravni krivini, glava pa v liniji s hrbtenico. Z izdihom se vzravnajte in pri tem skr\u010dite stegenske in zadnji\u010dne mi\u0161ice. Nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, ukrvljanje hrbta, 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\/2023\/03\/rumunsky-s-osou.gif\" alt=\"Kako pravilno izvajati romunski mrtvi dvig z barbellom\" class=\"wp-image-424495\" title=\"Kako pravilno izvajati romunski mrtvi dvig z barbellom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Romunski mrtvi dvig z dumbbellom<\/h4>\n\n\n\n<p>Pri tej vaji lahko barbell nadomestite tudi s parom dumbbellom. Enostavno ju zagrabite z iztegnjenima rokama pred stegni in izvajajte vajo na enak na\u010din kot z barbellom. <\/p>\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\/2023\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Kako pravilno izvajati romunski mrtvi dvig z dumbbellom\" class=\"wp-image-424512\" title=\"Kako pravilno izvajati romunski mrtvi dvig z dumbbellom\"\/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Romunski mrtvi dvig v b-stanci<\/h4>\n\n\n\n<p>S to modifikacijo se osredoto\u010dite na propriocepcijo zadnjice in mi\u0161ic nog, na eni nogi naenkrat. Eno nogo postavite nekaj centimetrov pred drugo in peto zadnje noge dvignite navzgor. V obe roki primite dumbbella in ju ohranite ob straneh stegen, te\u017eo prenesite na sprednjo nogo in vajo izvajajte na enak na\u010din kot njeno osnovno razli\u010dico. Po kon\u010dani seriji zamenjajte noge. <\/p>\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\/2023\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Kako pravilno izvajati romunski mrtvi dvig v b-stanci?\" class=\"wp-image-424527\" title=\"Kako pravilno izvajati romunski mrtvi dvig v b-stanci?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sumo_mrtvi_dvig\"><\/span>5. Sumo mrtvi dvig<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stopite pred <a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obremenjeno<\/a> palico, noge pa naj bodo rahlo oddaljene v \u0161irini ramen. Prsti na nogah in kolena so usmerjeni vstran. Pokr\u010dite kolena in se nagnite naprej proti palici, pri \u010demer ohranite hrbet v naravni krivini in glavo v liniji s hrbtenico. Palico primite z obema rokama z nadro\u010dnim ali izmeni\u010dnim prijemom (ena roka nadro\u010dno, druga podro\u010dno). \u0160irina prijema naj bo pribli\u017eno enaka \u0161irini va\u0161ih ramen ali nekoliko o\u017eja.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte zadnji\u010dne in stegenske mi\u0161ice ter se postopoma vzravnajte. Najprej zravnajte kolena, nato pa z enakomernim, neprekinjenim gibanjem zravnajte trup. Na poti navzgor ohranite trajektorijo droga tik pred nogami. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Zaokro\u017eitev hrbta, nenadzorovano gibanje, premajhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/mrtvy-tah.gif\" alt=\"Kako pravilno izvajati sumo mrtvi dvig\" class=\"wp-image-424545\" title=\"Kako pravilno izvajati sumo mrtvi dvig\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo mrtvi dvig z dumbbellom<\/h4>\n\n\n\n<p>Sumo mrtvi dvigi se lahko izvajajo tudi z uporabo dvojice <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbellov<\/a> namesto droga. Dumbbelle primite z iztegnjenimi rokami pred medenico. Lahko jih dr\u017eite v liniji ali z ro\u010daji, ki so usmerjeni proti vam. Izvedite enako kot z barbellom.<\/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=\"6_Mrtvi_dvig_z_barbellom\"><\/span>6. Mrtvi dvig z barbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stopite pred obremenjeno palico, stopala so v \u0161irini bokov, prsti stopal so obrnjeni naprej. Pokr\u010dite kolena in se nagnite naprej proti palici, tako da hrbet ostane v naravni krivini, glava pa v liniji s hrbtenico. Palico primite z obema rokama z nadro\u010dnim prijemom ali z izmeni\u010dnim prijemom, \u010de gre za ve\u010djo obremenitev (tj. ena roka nadro\u010dno, druga podro\u010dno). \u0160irina prijema naj bo pribli\u017eno enaka \u0161irini va\u0161ih ramen ali nekoliko \u0161ir\u0161a.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte zadnji\u010dne in stegenske mi\u0161ice ter se postopoma vzravnajte. Najprej zravnajte kolena, nato pa z enakomernim, neprekinjenim gibanjem zravnajte trup. Na poti navzgor ohranite trajektorijo droga tik pred nogami. Sledi \u0161e ena ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Zaokro\u017eitev hrbta, nenadzorovano gibanje, premajhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/klasicky-mrtvy-tah.gif\" alt=\"Kako pravilno izvajati mrtvi dvig z barbellom\" class=\"wp-image-424563\" title=\"Kako pravilno izvajati mrtvi dvig z barbellom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Mrtvi dvig z dumbbellom<\/h4>\n\n\n\n<p>Namesto palice lahko uporabite tudi par <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbellov<\/a>.Primite ju z iztegnjenimi rokami pred medenico, ro\u010daji naj bodo obrnjeni proti vam. Poskrbite, da bo trajektorija ute\u017ei na poti navzgor in navzdol potekala tesno ob va\u0161ih nogah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Mrtvi dvig s kettlebelom<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi z enim ali dvema <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelloma<\/a>. \u010ce uporabljate enega, zavzemite \u0161ir\u0161i polo\u017eaj, ga postavite med stopala in ga z obema rokama primite za ro\u010daj. \u010ce uporabljate dva kettlebella, ohranite o\u017eji polo\u017eaj in kettlebella postavite na zunanji strani stopal. Primite ju za ro\u010daja in ju dvignite ob nogah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Potisk_kolka_z_barbellom\"><\/span>7. Potisk kolka z barbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na tla in zgornji del hrbta naslonite na rob <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klopi<\/a>. Obremenjeno palico polo\u017eite nad medenico in jo z obema rokama primite za boke. Stopala naj bodo na tleh v \u0161irini ramen, glava pa v liniji s hrbtenico.<\/li><li><strong>Izvedba<\/strong>: Med vdihom in izdihom aktivirajte zadnjice in stegna ter z gladkim, nadzorovanim gibom dvignite medenico navzgor. V zgornjem polo\u017eaju mora biti medenica v vi\u0161ini kolen. Ko se tam znajdete, se osredoto\u010dite na kr\u010denje zadnjice. Zadr\u017eite eno ali dve sekundi in nato spustite medenico nazaj navzdol, spet z gladkim, nadzorovanim gibanjem. Sledi naslednja ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: V zgornjem polo\u017eaju se boke upogne, vrat se zvije, gibanje je nenadzorovano, obseg gibanja je premajhen.<\/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\/2023\/03\/tip-thrust.gif\" alt=\"Kako pravilno izvajati potisk kolka z barbellom\" class=\"wp-image-424582\" title=\"Kako pravilno izvajati potisk kolka z barbellom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Enono\u017eni potisk kolka s kettlebellom<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi z eno nogo naenkrat. To lahko storite s <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a>, ki ga namestite na boke na enak na\u010din kot ute\u017e. Z obema rokama jo primite za ro\u010daj. Nato prenesite te\u017eo na eno nogo, medtem ko drugo nogo vzravnate, ko jo usmerite stran od sredine telesa. Dvignite medenico in zravnano nogo tako, da aktivirate zadnji\u010dne mi\u0161ice. Ko kon\u010date z eno serijo, nadaljujte z drugo serijo za drugo nogo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Naprava za potisk kolka<\/h4>\n\n\n\n<p>V nekaterih fitnesih je na voljo naprava, ki je namenjena posebej za potisk bokov. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Kickback_s_kablom\"><\/span>8. Kickback s kablom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite z nogami v \u0161irini bokov, obrnjeni proti napravi. Zagrabite adapter za gle\u017eenjski trak in ga pritrdite na nizko name\u0161\u010deno \u0161krip\u010devje. Ovijte trak okoli gle\u017enja, primite ro\u010daj naprave, drugo roko pa polo\u017eite v bok.&nbsp; Rahlo pokr\u010dite kolena in se nagnite naprej. Hrbet ostane v naravni krivini, glava pa v liniji s hrbtenico.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in izdihnite, ko dvignete delujo\u010do nogo navzgor in za sabo. Noga ostane rahlo pokr\u010dena. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Zadr\u017eite za sekundo ali dve, nato nogo spustite nazaj navzdol in ponovite \u0161e eno ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, zaobljen hrbet, nenadzorovano gibanje, nezadostna obremenitev.<\/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\/2023\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Kako pravilno izvajati kickback s kablom\" class=\"wp-image-424599\" title=\"Kako pravilno izvajati kickback s kablom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obte\u017eeni kickback<\/h4>\n\n\n\n<p>\u010ce nimate na voljo stroja za vle\u010denje \u0161kripcev, lahko to vajo vedno izvedete z <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi za gle\u017enje<\/a>. Pritrdite ute\u017ei na gle\u017eenj, namesto ro\u010daja \u0161krip\u010devja primite palico in izvajajte vajo, kot je opisano zgoraj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Stopnica_z_dumbbellom\"><\/span>9. Stopnica z dumbbellom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se pred klop ali <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\">pliometri\u010dno \u0161katlo<\/a> z nogami v \u0161irini bokov in v vsako roko vzemite po en dumbbell. Dr\u017eite ju z iztegnjenima rokama ob straneh.<\/li><li><strong>Izvedba<\/strong>: Vdihnite, pokr\u010dite koleno ene noge in stopalo postavite na vrh klopi. Prenesite te\u017eo na dvignjeno nogo in z drugo nogo stopite na klop, pri tem pa aktivirajte stegna in zadnjice. Izravnajte se in se nadzorovano spustite nazaj s klopi, in sicer z ene noge naenkrat. Sledi \u0161e ena ponovitev, tokrat z drugo nogo.<\/li><li><strong>Pogoste napake<\/strong>: Zaokro\u017eitev hrbta, nenadzorovano gibanje, nezadostna obremenitev.<\/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\/2023\/03\/vystupy-na-lavici.gif\" alt=\"Kako pravilno izvajati stopnico z dumbbellom\" class=\"wp-image-424616\" title=\"Kako pravilno izvajati stopnico z dumbbellom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stopnica s kettlebellom<\/h4>\n\n\n\n<p>Enako vajo lahko izvajate s <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelli<\/a> ali <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" class=\"ek-link\">barbellom<\/a> ali <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" class=\"ek-link\">powerbagom<\/a>, ki ga namestite na hrbet.<\/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=\"Kaj_sledi\"><\/span>Kaj sledi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce i\u0161\u010dete u\u010dinkovito vadbeno rutino za zadnjico, pri kateri ne uporabljate ute\u017ei, poskusite uporabiti vadbene trakove . O tem, kako jih uporabiti, bomo pisali v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pridobite trdno in izoblikovano zadnjico brez te\u017ekih ute\u017ei. Preizkusite vadbo z vadbenimi trakovi<\/a><\/strong>.<\/li><li>\u010ce raje uporabljate kettlebell, se lahko zgledujete po <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 najbolj\u0161ih vajah za zadnjico in noge s kettlebellom<\/a><\/strong>.<\/li><li>\u017delite izvedeti, kako pravilno izbrati obremenitve z ute\u017emi? Vse o tem preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, mo\u010d ali huj\u0161anje<\/a><\/strong>?<\/li><li>\u010ce \u017eelite izvedeti, kako dolo\u010diti idealno \u0161tevilo ponovitev na serijo glede na svoj cilj, si preberite temo v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko ponovitev morate narediti, da boste shuj\u0161ali ali pridobili mi\u0161ice<\/a><\/strong>?<\/li><li>\u017delite pridobiti nekaj mi\u0161i\u010dne mase, vendar le-ta ne raste? Preberite na\u0161ih <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje telesne te\u017ee<\/a><\/strong>.<\/li><li>\u017delite izra\u010dunati koli\u010dino kalorij in makrohranil, ki jih va\u0161e telo potrebuje za huj\u0161anje, rast mi\u0161ic ali ohranjanje dobre kondicije? Pomagajte si z na\u0161im <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-kalkulatorji\/\" class=\"ek-link\">spletnim kalkulatorjem energijskega vnosa in makrohranil<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite, da bo <strong>va\u0161 dan za noge \u010dim bolj u\u010dinkovit, poskrbite, da boste vklju\u010dili po\u010depe, izpadne korake, mrtve dvige in druge vaje<\/strong>, o katerih smo pravkar govorili. Vse te vaje vam bodo pomagale dose\u010di zaobljen oprsje in mo\u010dne, napete noge. Vedno se ne pozabite osredoto\u010diti na pravilno tehniko in mi\u0161i\u010dno propriocepcijo. Obremenitve z ute\u017emi, s katerimi delate, pove\u010dujte po\u010dasi in v razumnih korakih. Vaje za noge na\u010drtujte dvakrat ali trikrat na teden. Pri pripravi tedenskega na\u010drta vadbe upo\u0161tevajte \u010das, ki ga va\u0161e telo potrebuje za okrevanje mi\u0161ic, po\u0161kodovanih po vadbi.<\/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 temu tako, ga delite s prijatelji in jim pomagajte, da tudi oni dobijo navdih za vadbo spodnjega dela telesa.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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 mo\u010dnih in lepo oblikovanih mi\u0161ic zadnjice in nog? Zelo u\u010dinkovite vaje, ki jih predstavljamo v dana\u0161njem \u010dlanku, so va\u0161a najbolj\u0161a izbira. Poleg vsega o tem, kako jih izvajati s pravilno tehniko, boste izvedeli tudi o celi vrsti mo\u017enih modifikacij z uporabo razli\u010dnih vrst ute\u017ei. <\/p>\n","protected":false},"author":129,"featured_media":424391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,7263,6459,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-426298","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-za-moc","10":"tag-vadba-sl","11":"tag-vaje-za-noge","12":"tag-vaje-za-zadnjico","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najbolj\u0161ih vaj za zadnjico in noge - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u010dati in o\u010dvrstiti zadnjico? 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