{"id":429900,"date":"2023-04-07T11:33:40","date_gmt":"2023-04-07T09:33:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=429900"},"modified":"2023-04-07T11:34:09","modified_gmt":"2023-04-07T09:34:09","slug":"9-najboljsih-vaj-za-ramena","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/","title":{"rendered":"9 najbolj\u0161ih vaj za ramena"},"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-ramena\/#Kako_trenirati_ramena\" title=\"Kako trenirati ramena?\">Kako trenirati ramena?<\/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-ramena\/#9_najucinkovitejsih_vaj_za_ramena\" title=\"9 naju\u010dinkovitej\u0161ih vaj za ramena\">9 naju\u010dinkovitej\u0161ih vaj za ramena<\/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-ramena\/#1_Lateralni_dvig_z_dumbbelom\" title=\"1. Lateralni dvig z dumbbelom\">1. Lateralni dvig z dumbbelom<\/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-ramena\/#2_Prednji_dvig_z_dumbbellom\" title=\"2. Prednji dvig z dumbbellom\">2. Prednji dvig 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-ramena\/#3_Arnold_press_z_dumbbellom\" title=\"3. Arnold press z dumbbellom\">3. Arnold press 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-ramena\/#4_Dumbbell_press_sede\" title=\"4. Dumbbell press sede\">4. Dumbbell press sede<\/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-ramena\/#5_Barbell_press_sede\" title=\"5. Barbell press sede\">5. Barbell press sede<\/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-ramena\/#6_Barbell_press_stoje\" title=\"6. Barbell press stoje\">6. Barbell press stoje<\/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-ramena\/#7_Avtobusar\" title=\"7. Avtobusar\">7. Avtobusar<\/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-ramena\/#8_Lateralni_dvig_s_kablom_z_eno_roko\" title=\"8. Lateralni dvig s kablom z eno roko\">8. Lateralni dvig s kablom z eno roko<\/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-ramena\/#9_Poteg_do_obraza_face_pull\" title=\"9. Poteg do obraza (face pull)\">9. Poteg do obraza (face pull)<\/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-ramena\/#Kako_ucinkovito_izvajati_vaje_za_ramena\" title=\"Kako u\u010dinkovito izvajati vaje za ramena?\">Kako u\u010dinkovito izvajati vaje za ramena?<\/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-ramena\/#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-14\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u010dna okrogla in \u0161iroka ramena so <strong>dragulj dobro oblikovanih rok<\/strong>. Ramena tvorijo zgornji okvir zgornjega dela telesa in mu dajejo obliko obrnjenega trikotnika, ki je to\u010dno to, kar si \u017eeli vsak bodybuilder in \u0161portnik. Mo\u010dna ramenska postava ne le da naredi telo na splo\u0161no bolj atletsko, ampak je tudi v <strong>lepem kontrastu z vitkim pasom<\/strong>, h kateremu si prizadevajo predvsem \u017eenske. Vendar pri vadbi ramen ni dovolj, da vse stavite na preprost voja\u0161ki potisk ali potisk z ute\u017emi za ramena. Dobra vadba za ramena se osredoto\u010da na celovito aktivacijo njihovega celotnega obsega.<\/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_ramena\"><\/span>Kako trenirati ramena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ramenske mi\u0161ice (<em>Musculus Deltoideus<\/em>), znane tudi kot deltoidne mi\u0161ice, so sestavljene iz sprednje deltoidne mi\u0161ice, medialne\/lateralne deltoidne mi\u0161ice in zadnje deltoidne mi\u0161ice. Njihova glavna naloga je stabilizacija ramenskega sklepa in omogo\u010danje abdukcije rame. Z drugimi besedami, pomagajo vam dvigniti roke navzgor. <strong>Mo\u010dne delte niso pomembne le pri \u0161portu<\/strong> (metanje ali dvigovanje nad glavo), temve\u010d tudi v vsakdanjem \u017eivljenju. Uporabljate jih vsaki\u010d, ko se\u017eete do zgornje police, da bi vzeli <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovinski pra\u0161ek<\/a>, ali ko se odlo\u010dite, da je \u010das za nov premaz sten va\u0161ega doma. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vadbi za ramena veljajo enaka pravila kot pri vadbi drugih mi\u0161i\u010dnih skupin. Vedno se dobro ogrejte, da mi\u0161ice pripravite na obremenitev in se izognete nepotrebnim po\u0161kodbam. Za za\u010detek je dobro narediti nekaj rotacij ramen v obe smeri. Sledi izvajanje prvih ponovitev va\u0161e rutine z la\u017ejimi ute\u017emi. Ko se lotite, se <strong>osredoto\u010dite na obvladovanje pravilne tehnike vaje in \u0161ele nato naredite korak k te\u017ejim palicam<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vaje, predstavljene v tem \u010dlanku, vam bodo pomagale pri oblikovanju vadbene rutine za ramena v fitnesu. Za za\u010detek preprosto <strong>izberite dve do tri od teh vaj in izvedite tri serije v razponu od 8 do 12 ponovitev<\/strong>. Skupna obremenitev naj ustreza pribli\u017eno <strong>60 do 75 % va\u0161ega 1RM<\/strong> (najve\u010dje mo\u017ene te\u017ee, ki jo lahko dvignete za eno ponovitev). Vaje za ramena lahko izvajate samostojno ali v kombinaciji z vadbo drugih mi\u0161i\u010dnih skupin, na primer <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\">hrbta<\/a>, najbolje <strong>dvakrat do trikrat na teden<\/strong>. Ne pozabite, da popolna regeneracija katere koli mi\u0161i\u010dne skupine obi\u010dajno traja od 24 do 72 ur. Glede na to obdobje regeneracije vedno upo\u0161tevajte pri na\u010drtovanju tedenske vadbene rutine in razponov ponovitev za vsako posamezno mi\u0161i\u010dno skupino, ki jo vadite. <span style=\"color: #ff6600\">[2\u20134]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Kako trenirati ramena?\" class=\"wp-image-427810\" width=\"843\" height=\"563\" title=\"Kako trenirati ramena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najucinkovitejsih_vaj_za_ramena\"><\/span>9 naju\u010dinkovitej\u0161ih vaj za ramena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaj za ramena ne manjka. V dana\u0161njem \u010dlanku bomo predstavili naju\u010dinkovitej\u0161e med njimi. Za njihovo izvajanje boste potrebovali le obi\u010dajno opremo, ki je na voljo v vsakem fitnesu, kot so <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\"><strong>nastavljiva klop<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" class=\"ek-link\">olimpijska palica<\/a><\/strong> z ute\u017enimi <strong><a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" class=\"ek-link\">plo\u0161\u010dami<\/a><\/strong>, <strong>dumbbelli<\/strong> ali osnovni <strong>telovadni \u0161kripci<\/strong>. Katero od teh orodij boste na koncu vklju\u010dili v svoje vadbene rutine, je odvisno od vas. Pri nekaterih vajah so na voljo tudi druge mo\u017enosti in modifikacije.<\/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 ne pozabite <strong>aktivirati ramenskih mi\u0161ic in jedra<\/strong>. To vam bo pomagalo ohraniti pravilno tehniko in dr\u017eo.<\/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_Lateralni_dvig_z_dumbbelom\"><\/span>1. Lateralni dvig z dumbbelom<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 in v vsako roko primite po en <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" class=\"ek-link\">dumbbell<\/a>. Izravnajte se in rahlo pokr\u010dite kolena. Odmaknite ramena od u\u0161es in zbli\u017eajte lopatice. Roke rahlo upognite v komolcih, ko se raztezajo vzdol\u017e telesa, in usmerite dlani proti bokom.<\/li><li><strong>Izvedba<\/strong>: Izdihnite in z rahlo upognjenimi komolci kontrolirano dvignite roke vstran. Sku\u0161ajte dvigniti ute\u017ei do vi\u0161ine ramen ali malo nad njo. Ko dose\u017eete zgornji polo\u017eaj, ga lahko posku\u0161ate zadr\u017eati za sekundo. Nato se z vdihom po\u010dasi vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, majhen obseg gibanja, nenadzorovano (drgetajo\u010de) gibanje, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Kako pravilno izvajati lateralni dvig z dumbbelom\" class=\"wp-image-427825\"\/><\/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. Lateralni dvig z dumbbelom z eno roko<\/h4>\n\n\n\n<p>Lahko pa izvedete tudi niz z vsako roko posebej. Tako se boste lahko bolje osredoto\u010dili na izvajanje vaje s pravilno tehniko. <\/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=\"2_Prednji_dvig_z_dumbbellom\"><\/span>2. Prednji dvig 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 in z nadro\u010dnim prijemom pred stegni v vsako roko primite po en dumbbell. Izravnajte se in rahlo pokr\u010dite kolena. Odmaknite ramena od u\u0161es in zbli\u017eajte lopatice. Rahlo upognite roke v komolcih, ko se raztezajo vzdol\u017e telesa, in usmerite dlani proti bokom.<\/li><li><strong>Izvedba<\/strong>: Dvignite roke pred seboj z nadzorovanim gibanjem, pri tem pa izdihujte in imejte komolce rahlo pokr\u010dene. Sku\u0161ajte dvigniti ute\u017ei do vi\u0161ine ramen ali malo nad njo. Ko dose\u017eete zgornji polo\u017eaj, ga lahko posku\u0161ate zadr\u017eati za sekundo. Nato se z vdihom po\u010dasi vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, majhen obseg gibanja, nenadzorovano (drgetajo\u010de) gibanje, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Kako pravilno izvajati prednji dvig z dumbbellom?\" class=\"wp-image-427842\"\/><\/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. Prednji dvig z dumbbellom z eno roko<\/h4>\n\n\n\n<p>To razli\u010dico lahko izvajate tudi z vsako roko posebej. Tako se boste lahko bolje osredoto\u010dili na izvajanje vaje s pravilno tehniko.<\/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=\"4473,6421,36025,50953,50959,73135\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Arnold_press_z_dumbbellom\"><\/span>3. Arnold press 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>: Sedite na klopi za vadbo z ravnim hrbtom, pokr\u010dite kolena in stopala trdno postavite na podlogo. V vsako roko primite po eno \u010dinko in ju dvignite v vi\u0161ino ramen pred prsni ko\u0161, dlani naj bodo obrnjene proti vam. Poskusite ohraniti zapestja ravna. Odmaknite ramena od u\u0161es in stisnite lopatice skupaj.<\/li><li><strong>Izvedba<\/strong>: Z izdihom nadzorovano dvignite roke nad glavo. Ko se roke dvignejo, jih gladko obrnite, tako da so v zgornjem polo\u017eaju dlani obrnjene stran od telesa, naravnost pred vami. Nato se z vdihom po\u010dasi vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, nenadzorovano (drgetajo\u010de) gibanje, neprimerna 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.com\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Kako pravilno izvajati arnold press z dumbbellom?\" class=\"wp-image-427857\" title=\"Kako pravilno izvajati arnold press 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. Arnold press z dumbbellom z eno roko<\/h4>\n\n\n\n<p>Lahko pa izvedete tudi niz z vsako roko posebej. Tako se boste lahko bolje osredoto\u010dili na izvajanje vaje s pravilno tehniko. <\/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. Arnold press s kettlebellom<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi s pomo\u010djo dvojice kettlebellov. Vsako ute\u017e preprosto primite za ro\u010daj v njenem zgornjem delu in izvajajte enako kot s parom dumbbellov.<\/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_Dumbbell_press_sede\"><\/span>4. Dumbbell press sede<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 <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\">klopi za vadbo<\/a> z ravnim hrbtom, pokr\u010dite kolena in stopala trdno postavite na podlogo. V vsako roko primite po eno \u010dinko in ju ob straneh dvignite do vi\u0161ine ramen, dlani naj bodo obrnjene pred vami. Zapestja naj bodo ravna. Odmaknite ramena od u\u0161es in stisnite lopatice skupaj.<\/li><li><strong>Izvedba<\/strong>: Vdihnite in dvignite roke nad glavo, dokler se komolci ne poravnajo. Dlani so med celotnim gibanjem obrnjene naprej. Nato se z vdihom po\u010dasi vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Neobvladljivo gibanje, premajhen obseg gibanja, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Kako pravilno izvajati dumbbell press sede?\" class=\"wp-image-427872\" title=\"Kako pravilno izvajati dumbbell press sede?\"\/><\/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. Dumbbell press sede z eno roko<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi tako, da v seriji menjate roke ali pa hkrati izvajate samo eno roko. <\/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. Kettlebell press sede<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi s pomo\u010djo dvojice <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebellov<\/a>. Enostavno jih primite za ro\u010daj v zgornjem delu in jih uporabite na enak na\u010din kot ute\u017ei. \u010ce imate samo eno kettlebell, lahko vadite po eno roko naenkrat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Barbell_press_sede\"><\/span>5. Barbell press sede<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 klopi za vadbo z ravnim hrbtom, pokr\u010dite kolena in stopala trdno postavite na podlogo. Z nadro\u010dnim prijemom primite <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" class=\"ek-link\">palico<\/a> in jo dvignite pod brado, tako da bo le\u017eal pred zgornjim delom prsnega ko\u0161a. Zapestja naj bodo ravna. Ramena odmaknite od u\u0161es in lopatice potegnite skupaj.<\/li><li><strong>Izvedba<\/strong>: Z izdihom kontrolirano dvignite roke nad glavo. Nato se z vdihom z enakomernim gibanjem vrnite v za\u010detni polo\u017eaj. Sledi naslednja ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Neobvladljivo gibanje, upogibanje spodnjega dela hrbta, majhen obseg gibanja, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Kako pravilno izvajati barbell press sede?\" class=\"wp-image-427888\" title=\"Kako pravilno izvajati barbell press sede?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Barbell_press_stoje\"><\/span>6. Barbell press stoje<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 in z obema rokama primite palico z nadro\u010dnim prijemom. Izravnajte se in rahlo pokr\u010dite kolena. Dvignite palico tik pod brado, tako da bo le\u017eala pred zgornjim delom prsnega ko\u0161a. Zapestja naj bodo ravna. Odmaknite ramena od u\u0161es in stisnite lopatice skupaj.<\/li><li><strong>Izvedba<\/strong>: Z izdihom kontrolirano dvignite roke nad glavo. Nato se z vdihom z enakomernim gibanjem vrnite v za\u010detni polo\u017eaj. Sledi naslednja ponovitev.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, nenadzorovano (drgetajo\u010de) gibanje, neprimerna 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.com\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Kako pravilno izvajati barbell press stoje?\" class=\"wp-image-427918\" title=\"Kako pravilno izvajati barbell press stoje?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Avtobusar\"><\/span>7. Avtobusar<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 in z obema rokama ob straneh primite ute\u017eno plo\u0161\u010do. Izravnajte se z rahlo pokr\u010denimi koleni in z iztegnjenimi rokami dr\u017eite plo\u0161\u010do pred stegni. Ramena odmaknite od u\u0161es in lopatice potegnite skupaj.<\/li><li><strong>Izvedba<\/strong>: Z izdihom kontrolirano dvignite roke pred seboj in hkrati zavrtite plo\u0161\u010do v smeri urinega kazalca, dokler ena roka ne dose\u017ee polo\u017eaja neposredno nad drugo. Nato se vrnite v za\u010detni polo\u017eaj in ponovite isto gibanje, tokrat z vrtenjem plo\u0161\u010de v nasprotni smeri urinega kazalca.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, nenadzorovano (drgetajo\u010de) gibanje, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Kako pravilno izvajati vajo avtobusar?\" class=\"wp-image-427971\" title=\"Kako pravilno izvajati vajo avtobusar?\"\/><\/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. Avtobusar z dumbbellom<\/h4>\n\n\n\n<p>Za to vajo lahko uporabite tudi dumbbell. Zagrabite ga ob straneh, s prsti pa obkro\u017eite dele ute\u017ei. Izvajajte enako, kot bi dr\u017eali ute\u017eno plo\u0161\u010do.<\/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. Dr\u017eanje avtobusarja (dvig sprednje plo\u0161\u010de z vrtenjem)<\/h4>\n\n\n\n<p>Drugo razli\u010dico te vaje lahko izvedete tako, da ute\u017eno plo\u0161\u010do ves \u010das dr\u017eite pred seboj in jo obra\u010date iz ene strani v drugo, ne da bi med obra\u010danjem spustili roke. <\/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_Lateralni_dvig_s_kablom_z_eno_roko\"><\/span>8. Lateralni dvig s kablom z eno roko<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 ob strani \u0161krip\u010devja. Z roko, ki je bolj oddaljena od jermenice, primite en ro\u010daj, povezan z najni\u017ejim polo\u017eajem jermenice. Izravnajte se in dr\u017eite ro\u010daj z rahlo pokr\u010deno roko v vi\u0161ini zgornjega dela stegna. Drugo roko lahko polo\u017eite na bok.<\/li><li><strong>Izvedba<\/strong>: Z izdihom nadzorovano dvignite roko vstran, pri \u010demer mora biti komolec rahlo upognjen. V zgornjem polo\u017eaju lahko vztrajate eno do dve sekundi. Nato se gladko vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Ko kon\u010date niz, zamenjajte strani in vajo izvedite z drugo roko.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, nenadzorovano (drgetajo\u010de) gibanje, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Kako pravilno izvajati lateralni dvig s kablom z eno roko?\" class=\"wp-image-427935\" title=\"Kako pravilno izvajati lateralni dvig s kablom z eno roko?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Poteg_do_obraza_face_pull\"><\/span>9. Poteg do obraza (face pull)<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 z jermenicami. Z obema rokama primite konca vrvi, ki je pritrjena na zgornji polo\u017eaj \u0161kripca. Izravnajte se in dvignite roke pred seboj, komolci naj bodo rahlo pokr\u010deni.<\/li><li><strong>Izvedba<\/strong>: Z izdihom nadzorovano potegnite vrv proti \u010delu. Poleg ramen se osredoto\u010dite tudi na vklju\u010devanje medlopati\u010dnih mi\u0161ic. Ko adapter potegnete k obrazu, lahko v tem polo\u017eaju vztrajate eno ali dve sekundi. Nato se gladko vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake<\/strong>: Neustrezna obremenitev, nenadzorovano gibanje, neustrezna 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.com\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Kako pravilno izvajati poteg do obraza za aktiviranej ramen\" class=\"wp-image-427987\" title=\"Kako pravilno izvajati poteg do obraza za aktiviranej ramen\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ucinkovito_izvajati_vaje_za_ramena\"><\/span>Kako u\u010dinkovito izvajati vaje za ramena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, na kaj morate biti pozorni pri vadbi ramen, si oglejte na\u0161 videoposnetek.<\/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\" 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=\"Nejlep\u0161\u00ed cviky na ramena | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Da31FUmEl_0?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_sledi\"><\/span>Kaj sledi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017delite izvedeti, kako si sestaviti ustrezen na\u010drt treninga? O tem se pozanimajte v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe v telovadnici<\/a><\/strong>?<\/li><li>Ve\u010d o tem, kako nastaviti ustrezno raven upora pri vajah, preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" class=\"ek-link\">Kak\u0161ne ute\u017ei dvigniti za rast mi\u0161ic, mo\u010d ali huj\u0161anje<\/a><\/strong>?<\/li><li>\u010ce i\u0161\u010dete u\u010dinkovite nasvete za vadbo hrbta, si oglejte na\u0161ih <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\">9 najbolj\u0161ih vaj za hrbet<\/a><\/strong>.<\/li><li>\u010ce \u017eelite, da je vadba za zgornji del telesa ustrezno obse\u017ena, ne pozabite na bicepse in tricepse. Za navdih si preberite <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\"><strong>8 najbolj\u0161ih vaj za biceps<\/strong><\/a>, \u010de pa \u017eelite vklju\u010diti tudi tricepse, ne spreglejte na\u0161ega seznama <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" class=\"ek-link\"><strong>10 najbolj\u0161ih vaj za triceps<\/strong><\/a>.<\/li><li>\u010ce je va\u0161 cilj pridobiti mi\u0161i\u010dno maso, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" class=\"ek-link\">Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice<\/a><\/strong>?<\/li><li>Posku\u0161ate pove\u010dati mi\u0161ice, a se ni\u010d ne dogaja? Ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje telesne te\u017ee<\/a><\/strong>.<\/li><li>\u017delite izra\u010dunati svoj idealen vnos kalorij in makrohranil, ki sledi va\u0161im ciljem? Izkoristite na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">Spletni kalkulator energijskega vnosa in vnosa 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 boste dovolj \u010dasa posvetili vadbi ramen, se lahko veselite <strong>ve\u010djih, mo\u010dnej\u0161ih in bolj napetih deltoidnih mi\u0161ic<\/strong>. \u010cez nekaj \u010dasa boste opazili tudi raz\u0161iritev prsnega ko\u0161a, kar bo opti\u010dno zo\u017eilo va\u0161 pas. Pri izdelavi na\u010drta vadbe ne pozabite vklju\u010diti potiska z ute\u017emi, lateralnih dvigov z ute\u017emi ali razli\u010dnih vaj za ramena na \u0161krip\u010devju. Vklju\u010ditev razli\u010dnih modifikacij bo zagotovila, da bodo pri treningu vklju\u010deni <strong>vsi trije deli deltoidov<\/strong>. Vedno bodite <strong>pozorni na tehniko in ob\u010dutek, da se mi\u0161ice pravilno vklju\u010dujejo<\/strong>, obremenitev pa dodajajte po\u010dasi in enakomerno. Te vaje za ramena vklju\u010dite v svojo vadbeno rutino <strong>dva- do trikrat tedensko<\/strong>. Pri na\u010drtovanju ne pozabite, da va\u0161e telo potrebuje ustrezen \u010das za regeneracijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s prijatelji in jim pomagajte, da tudi oni dobijo navdih za vadbo ramen.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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 razviti \u0161iroka in okrogla ramena? Preizkusite teh 9 u\u010dinkovitih vaj in njihovih razli\u010dic z uporabo dumbbellov, palic in drugih orodij, ki so na voljo v vsakem komercialnem fitnesu.<\/p>\n","protected":false},"author":129,"featured_media":427755,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7191,7263,6411,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-429900","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-rast-misicne-mase-sl","9":"tag-trening-za-moc","10":"tag-vadba","11":"tag-vadba-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>9 najbolj\u0161ih vaj za ramena - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vir u\u010dinkovitih vaj za okrogla in \u0161iroka ramena. 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