{"id":432755,"date":"2023-05-04T14:46:05","date_gmt":"2023-05-04T12:46:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=432755"},"modified":"2023-05-04T14:46:41","modified_gmt":"2023-05-04T12:46:41","slug":"skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/","title":{"rendered":"Miti o vajah za zadnjico, ki vas lo\u010dijo od mo\u010dnej\u0161e, okroglej\u0161e in \u010dvrstej\u0161e zadnjice"},"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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#10_najvecjih_mitov_o_vajah_za_cvrsto_zadnjico\" title=\"10 najve\u010djih mitov o vajah za \u010dvrsto zadnjico\">10 najve\u010djih mitov o vajah za \u010dvrsto zadnjico<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#1_Vaje_za_zadnjico_izvajajo_zgolj_zenske\" title=\"1. Vaje za zadnjico izvajajo zgolj \u017eenske\">1. Vaje za zadnjico izvajajo zgolj \u017eenske<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#2_Krepitev_zadnjice_bo_pripomogla_k_izgorevanju_mascob_na_tem_podrocju_in_k_vitkejsi_zadnjici\" title=\"2. Krepitev zadnjice bo pripomogla k izgorevanju ma\u0161\u010dob na tem podro\u010dju in k vitkej\u0161i zadnjici.\">2. Krepitev zadnjice bo pripomogla k izgorevanju ma\u0161\u010dob na tem podro\u010dju in k vitkej\u0161i zadnjici.<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#3_Najucinkovitejsi_nacin_za_krepitev_zadnjice_je_izvajanje_vaj_s_telesno_tezo\" title=\"3. Naju\u010dinkovitej\u0161i na\u010din za krepitev zadnjice je izvajanje vaj s telesno te\u017eo\">3. Naju\u010dinkovitej\u0161i na\u010din za krepitev zadnjice je izvajanje vaj s telesno te\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#4_Pocepi_so_najboljsa_vaja_za_zadnjico\" title=\"4. Po\u010depi so najbolj\u0161a vaja za zadnjico\">4. Po\u010depi so najbolj\u0161a vaja za zadnjico<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#5_Ena_vaja_je_dovolj_za_vadbo_zadnjice\" title=\"5. Ena vaja je dovolj za vadbo zadnjice\">5. Ena vaja je dovolj za vadbo zadnjice<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#6_Edini_nacin_za_doseganje_napredka_je_trening_s_tezkimi_utezmi\" title=\"6. Edini na\u010din za doseganje napredka je trening s te\u017ekimi ute\u017emi\">6. Edini na\u010din za doseganje napredka je trening s te\u017ekimi ute\u017emi<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#7_Ni_potrebe_po_spreminjanju_svoje_rutine_vadbe_za_zadnjico\" title=\"7. Ni potrebe po spreminjanju svoje rutine vadbe za zadnjico\">7. Ni potrebe po spreminjanju svoje rutine vadbe za zadnjico<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#8_S_treningom_zadnjice_lahko_popolnoma_spremenite_njeno_obliko\" title=\"8. S treningom zadnjice lahko popolnoma spremenite njeno obliko\">8. S treningom zadnjice lahko popolnoma spremenite njeno obliko<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#9_Pred_treningom_je_pomembno_da_veliko_casa_namenite_aktivacijskim_vajam\" title=\"9. Pred treningom je pomembno, da veliko \u010dasa namenite aktivacijskim vajam\">9. Pred treningom je pomembno, da veliko \u010dasa namenite aktivacijskim vajam<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#10_Ce_vas_naslednji_dan_ne_boli_zadnjica_ceprav_samo_med_sedenjem_je_bila_vadba_nesmiselna\" title=\"10. \u010ce vas naslednji dan ne boli zadnjica, \u010deprav samo med sedenjem, je bila vadba nesmiselna.\">10. \u010ce vas naslednji dan ne boli zadnjica, \u010deprav samo med sedenjem, je bila vadba nesmiselna.<\/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\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Miti o vajah za zadnjico so prav tako raz\u0161irjeni kot \u0161tevilo ljudi, ki si \u017eelijo popolne zadnjice. \u010ce se trudite, a \u0161e vedno ne vidite rezultatov, je to lahko frustrirajo\u010de in demotivirajo\u010de. <strong>Morda delate nekaj napak, ki temeljijo na raz\u0161irjenih mitih o krepitvi zadnjice<\/strong>. V tem \u010dlanku bomo te mite ovrgli in vam pokazali, kako dose\u010di \u010dvrsto in oblikovano zadnjico, pri tem pa pustiti te napa\u010dne predstave za seboj.<\/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=\"10_najvecjih_mitov_o_vajah_za_cvrsto_zadnjico\"><\/span>10 najve\u010djih mitov o vajah za \u010dvrsto zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O vajah za zadnjico kro\u017eijo \u0161tevilni miti, zaradi katerih ljudje delajo napake pri treningu, ki slab\u0161ajo njihove splo\u0161ne rezultate. Od napa\u010dnih prepri\u010danj o tem, komu lahko koristi krepitev zadnjice, do razprav o naju\u010dinkovitej\u0161ih vajah in razponih ponovitev, je te\u017eko lo\u010diti dejstva od izmi\u0161ljotin. V tem \u010dlanku bomo razkrili resnico o vadbi za zadnjico in razblinili pogoste mite.<\/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_Vaje_za_zadnjico_izvajajo_zgolj_zenske\"><\/span>1. Vaje za zadnjico izvajajo zgolj \u017eenske<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko govorimo o vajah za zadnji\u010dne mi\u0161ice, si morda takoj predstavljate \u017eensko, ki izvaja po\u010depe, sklece ali priljubljene izpadne korake. Vendar pa je prepri\u010danje, da bi se z vajami za zadnji\u010dne mi\u0161ice morale ukvarjati le \u017eenske, enako zmotno kot trditev, da so <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" class=\"ek-link\">vaje za bicepse<\/a> izklju\u010dno mo\u0161ka stvar. <strong>Glutealne mi\u0161ice niso pomembne le z estetskega, temve\u010d tudi s funkcionalnega vidika<\/strong>. Spadajo med najve\u010dje mi\u0161ice v telesu in sodelujejo pri najosnovnej\u0161ih gibih, kot so <strong>hoja, sedenje in vstajanje ali pobiranje odpadlega pisala s tal<\/strong>. Prav tako so klju\u010dnega pomena za \u0161portnike, saj lahko z razvitimi zadnji\u010dnimi mi\u0161icami postanejo mo\u010dnej\u0161i, hitreje te\u010dejo, vi\u0161je ska\u010dejo ter izbolj\u0161ajo pospe\u0161ek, dinamiko in splo\u0161no okretnost pri gibanju. <strong>Zato je krepitev zadnjice koristna za vse<\/strong>. <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>Vas zanima tudi, katere vaje za gluteus bi vsekakor morale imeti mesto v va\u0161em na\u010drtu treninga? Vse informacije boste na\u0161li v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\">9 najbolj\u0161ih vaj za 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\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Kdo bi moral delati na svoji zadnjici?\" class=\"wp-image-430592\" width=\"843\" height=\"562\" title=\"Kdo bi moral delati na svoji zadnjici?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Krepitev_zadnjice_bo_pripomogla_k_izgorevanju_mascob_na_tem_podrocju_in_k_vitkejsi_zadnjici\"><\/span>2. Krepitev zadnjice bo pripomogla k izgorevanju ma\u0161\u010dob na tem podro\u010dju in k vitkej\u0161i zadnjici.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vajami za zadnjico lahko okrepite zadnji\u010dne mi\u0161ice in jih u\u010dvrstite, hkrati pa spodbujate rast mi\u0161ic na tem podro\u010dju. Vendar je treba opozoriti, da te vaje niso nadomestilo za liposukcijo in same po sebi ne morejo u\u010dinkovito odstraniti ma\u0161\u010dobe iz zadnjice. Zamisel o ciljnem huj\u0161anju na dolo\u010denih podro\u010djih, kot je zadnjica, je pogost <strong>mit, ki velja tudi za <a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" class=\"ek-link\">trebuh<\/a> in notranja stegna<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za izgubo ma\u0161\u010dobe na katerem koli delu telesa je potreben celovit pristop, ki vklju\u010duje spremembo prehrane in vadbe<\/strong>. Z ustvarjanjem <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" class=\"ek-link\">kalori\u010dnega primanjkljaja<\/a>, pri katerem poraba energije presega vnos, lahko postopoma zmanj\u0161ate skupni odstotek telesne ma\u0161\u010dobe, kar vodi v izgubo telesne te\u017ee. Pomembno pa je opozoriti, da je vrstni red izgubljanja ma\u0161\u010dobe na dolo\u010denih podro\u010djih, kot sta trebuh ali zadnjica, <strong>odvisen predvsem od genetskih in hormonskih dejavnikov<\/strong>. \u010ceprav se vsakodnevno izvajanje 100 po\u010depov s telesno te\u017eo za zmanj\u0161anje obsega zadnjice morda zdi primerna mo\u017enost, ni nujno, da je najbolj u\u010dinkovita re\u0161itev. <span style=\"color: #ff6600\" class=\"tadv-color\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj shuj\u0161ati in \u017eelite izvedeti, kako se ga lotiti korak za korakom, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" class=\"ek-link\"><strong>Preproste osnove huj\u0161anja: Presene\u010deni boste, kaj je zares pomembno<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"Vpliv vaj s telesno te\u017eo na zadnji\u010dne mi\u0161ice\" class=\"wp-image-430610\" title=\"Vpliv vaj s telesno te\u017eo na zadnji\u010dne mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Najucinkovitejsi_nacin_za_krepitev_zadnjice_je_izvajanje_vaj_s_telesno_tezo\"><\/span>3. Naju\u010dinkovitej\u0161i na\u010din za krepitev zadnjice je izvajanje vaj s telesno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav so vaje s telesno te\u017eo, kot so po\u010depi in izpadni, primerne za ogrevanje, za za\u010detnike ali kot del vadbe HIIT, morda ne bodo dovolj za oblikovanje okrogle in seksi zadnjice, ki si jo \u017eelite. Kot smo \u017ee omenili, so <strong>glutealne mi\u0161ice med najve\u010djimi v telesu<\/strong> in jih ni lahko utruditi. Da postanejo mo\u010dnej\u0161e, potrebujejo precej\u0161njo spodbudo pri treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vaje s telesno te\u017eo so lahko u\u010dinkovite za za\u010detnike, vendar bodo morali tudi oni s\u010dasoma vklju\u010diti <strong>vadbo za mo\u010d z <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\" class=\"ek-link\">ute\u017emi<\/a><\/strong>, da bi dosegli \u017eeleni napredek. Preprosto pove\u010devanje \u0161tevila ponovitev pri po\u010depih ali po\u010depih s telesno te\u017eo namre\u010d ni dolgoro\u010dno vzdr\u017eno in lahko postane dolgo\u010dasno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovitej\u0161i pristop je <strong>postopno pove\u010devanje upora z<\/strong> uporabo <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\"><strong>ute\u017ei<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebellov<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" class=\"ek-link\">obremenjene palice<\/a><\/strong> z <strong><a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" class=\"ek-link\">ute\u017enimi plo\u0161\u010dami<\/a><\/strong>. Tako bodo va\u0161e mi\u0161ice \u0161e naprej prejemale nove dra\u017eljaje, ki bodo spro\u017eili <strong>prilagoditvene mehanizme, odgovorne za rast mi\u0161ic in mo\u010di<\/strong>. S tem boste prepre\u010dili stagnacijo in va\u0161 napredek bo o\u010diten. <span style=\"color: #ff6600\" class=\"tadv-color\">[3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se vam ni treba popolnoma odpovedati vajam s telesno te\u017eo. Tudi te imajo svoje mesto v na\u010drtu vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi dosegli \u017eelene rezultate, je treba dolo\u010diti ustrezno vadbeno obremenitev in jo s\u010dasoma prilagoditi. V naslednjem \u010dlanku so na voljo navodila, kako to u\u010dinkovito dose\u010di: <strong><a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" class=\"ek-link\">Kako dvigovati ute\u017ei za rast mi\u0161ic, mo\u010d ali huj\u0161anje<\/a><\/strong>?<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pocepi_so_najboljsa_vaja_za_zadnjico\"><\/span>4. Po\u010depi so najbolj\u0161a vaja za zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Katera vaja je naju\u010dinkovitej\u0161a za krepitev zadnjice? Stavili bi cel <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" class=\"ek-link\">Just Whey Protein paket<\/a>, da vas bo ve\u010dina odgovorila, da so to po\u010depi. \u010ceprav vam lahko pomagajo razviti mo\u010dne spodnje okon\u010dine, obstajajo u\u010dinkovitej\u0161e vaje za izgradnjo zadnjice. <strong>Pri po\u010depih zadnji\u010dne mi\u0161ice ne delujejo tako intenzivno, kot bi morda pri\u010dakovali<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Po\u010dep X Potisk boka:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Znanstveniki so merili aktivnost glutealnih mi\u0161ic med po\u010depi in ugotovili, da je bila <strong>visoka raven aktivnosti zabele\u017eena le med gibanjem navzgor, natan\u010dneje v prvi polovici giba<\/strong>. Vendar se glutealne mi\u0161ice nato vrnejo v stanje relativnega mirovanja. Verjetno se strinjate, da med po\u010depi ne \u010dutite ravno, da bi va\u0161e zadnji\u010dne mi\u0161ice delovale. <span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/li><li><strong>Pri krepitvi zadnjice so veliko bolj\u0161i rezultati pri potiskih bokov<\/strong>. Pri tej vaji se je skoraj v vseh fazah gibanja intenzivno aktiviralo glutealno mi\u0161i\u010devje. Poleg tega potiski boka <strong>niso tako tehni\u010dno zahtevni kot po\u010dep, zato boste verjetno lahko dvignili veliko ve\u010djo te\u017eo<\/strong>. Posledi\u010dno ta vaja povzro\u010di ve\u010dji mehanski in presnovni stres za zadnji\u010dne mi\u0161ice, kar privede do prilagoditev treninga, kot sta ve\u010dja mo\u010d in rast mi\u0161ic. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ne pomeni, da bi morali iz svojega na\u010drta treninga popolnoma izlo\u010diti po\u010depe. \u0160e vedno so ena najbolj\u0161ih vaj za spodnji del telesa in bi jih moral vsak \u0161portnik v razli\u010dnih razli\u010dicah vklju\u010diti v svojo vadbeno rutino. Poleg tega je za celovito vadbo zadnjice u\u010dinkovitej\u0161e vklju\u010diti ve\u010d vaj, ki so usmerjene v to mi\u0161i\u010dno skupino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, zakaj so po\u010depi dobri in kako jih pravilno izvajati, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" class=\"ek-link\">Po\u010depi: prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in v fitnesu<\/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=\"8344,28338,32659,73135,77962\" ><\/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=\"5_Ena_vaja_je_dovolj_za_vadbo_zadnjice\"><\/span>5. Ena vaja je dovolj za vadbo zadnjice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadnjico sestavljajo trije deli: velika, srednja in mala glutealna mi\u0161ica (<em>musculus gluteus maximus, medius in minimus<\/em>), od katerih vsaka sodeluje pri razli\u010dno intenzivnem gibanju. Zato je malo verjetno, da bi ena vaja zadostovala za celovito krepitev vseh treh glutealnih mi\u0161ic. <strong>Namesto tega boste z vklju\u010ditvijo ve\u010dje raznolikosti vaj v na\u010drt vadbe zagotovili u\u010dinkovito delovanje vseh glutealnih mi\u0161ic<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vaje, pri katerih je ve\u010dji poudarek na veliki zadnji\u010dni mi\u0161ici, so<\/strong>: <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\">potisk boka<\/a>, globoki sprednji in zadnji po\u010depi, brca nazaj s kablom, sprednji in zadnji izpadni korak ter romunski mrtvi dvigi.<\/li><li><strong>Vaje, ki so namenjene srednji zadnji\u010dni mi\u0161ici, vklju\u010dujejo<\/strong>: uporabo stroja ali kabla za addukcijske in abdukcijske gibe, stranski izpadni korak, stranski koraki s <a href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" class=\"ek-link\">trakom<\/a>, stranski dvigi nog in po\u010depi z eno nogo.<\/li><li><strong>Vaje, ki so namenjene mali glutealni mi\u0161ici, vklju\u010dujejo<\/strong>: addukcijo in abdukcijo na napravi ali kablu, stranske dvige nog, enono\u017ene glutealne mosti\u010dke, in bolgarske po\u010depe. <span style=\"color: #ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010dnite z izvajanjem 2-3 osnovnih vaj<\/strong>, kot so potisk boka, romunski mrtvi dvigi in po\u010depi. Nato lahko vklju\u010dite dodatne vaje z <a href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/\" class=\"ek-link\">vadbenimi trakovi<\/a>, kot so koraki vstran, po\u010depi, mosti\u010dki za zadnjico in dvigovanje nog. Te vaje vam lahko pomagajo aktivirati in okrepiti globoko name\u0161\u010dene mi\u0161ice. Vendar so primernej\u0161e za konec vadbe kot &#8220;burnout&#8221; vaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navdih za vaje z vadbenim trakom lahko \u010drpate iz naslednjega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" class=\"ek-link\">Pridobite \u010dvrsto in izoblikovano zadnjico brez ute\u017ei. Preizkusite vadbo z vadbenim trakom<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"Vaje za zadnjico s telesno te\u017eo\" class=\"wp-image-430862\" title=\"Vaje za zadnjico s telesno te\u017eo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Edini_nacin_za_doseganje_napredka_je_trening_s_tezkimi_utezmi\"><\/span>6. Edini na\u010din za doseganje napredka je trening s te\u017ekimi ute\u017emi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri oblikovanju na\u010drta vadbe za mi\u0161ice zadnjice ne smete pozabiti, da so mi\u0161ice zadnjice sestavljene iz <strong>hitrih<\/strong> (belih, tip 1) in <strong>po\u010dasnih<\/strong> (rde\u010dih, tip 2) <strong>mi\u0161i\u010dnih vlaken<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Hitra mi\u0161i\u010dna vlakna se najbolje odzivajo na <strong>vaje s te\u017ekimi ute\u017emi in majhnim \u0161tevilom ponovitev<\/strong> ali na <strong>eksplozivne vaje<\/strong>, kot so sprinti ali poskoki.<\/li><li>Po\u010dasna mi\u0161i\u010dna vlakna pa so primernej\u0161a za vaje z <strong>manj\u0161imi ute\u017emi<\/strong> in <strong>ve\u010djim \u0161tevilom ponovitev<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161en je torej najbolj\u0161i na\u010din za oblikovanje celovitega na\u010drta za trening zadnjice? Ni tako zapleteno, kot se morda zdi. \u010ce se za gluteuse trudite dvakrat na teden, razdelite treninge na enega, ki je osredoto\u010den na vaje za krepitev z ute\u017emi, in drugega, ki je namenjen vajam <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" class=\"ek-link\">z lastno te\u017eo<\/a>. Ta pristop je usmerjen v obe vrsti mi\u0161i\u010dnih vlaken in lahko privede do celovitej\u0161ega razvoja zadnjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vadbo zadnjice vklju\u010dite v svojo vadbeno rutino 2-3-krat na teden<\/strong>, pri tem pa upo\u0161tevajte druge mi\u0161i\u010dne skupine in morebitne druge na\u010drtovane telesne dejavnosti. Upo\u0161tevajte, da mi\u0161ice po treningu za mo\u010d obi\u010dajno potrebujejo 24-72 ur po\u010ditka in regeneracije, da se popolnoma zacelijo in obnovijo. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ni_potrebe_po_spreminjanju_svoje_rutine_vadbe_za_zadnjico\"><\/span>7. Ni potrebe po spreminjanju svoje rutine vadbe za zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste \u017ee dolo\u010dili svoje najljub\u0161e vaje, ute\u017ei in obsege ponovitev, ki so se vam v preteklosti dobro obnesli. \u010ce pa ste pred kratkim naleteli na plato in se zdi, da je va\u0161 napredek zastal, razmislite o odpravljanju vrzeli v svoji rutini, da boste od treninga dobili kar najve\u010d. Kako to storiti, da boste od treninga dobili kar najve\u010d?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Recite \u017eivijo na\u010delu progresivne preobremenitve<\/strong>. Morda se zdi kot znanstveni izraz, vendar preprosto pomeni, da morate za nadaljnji napredek postopoma pove\u010devati zahteve, ki jih postavljate svojemu telesu med treningom. Va\u0161e mi\u0161ice se bodo v nekaj tednih prilagodile na raven obremenitve, ki jo do\u017eivljajo, ter razvile potrebno mo\u010d in vzdr\u017eljivost, da jo bodo la\u017eje prenesle. Ko pa se va\u0161e mi\u0161ice prilagodijo dolo\u010deni stopnji obremenitve, ne bodo ve\u010d izpostavljene izzivom in nadaljnji napredek se lahko ustavi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda to ne pomeni, da morate vsak teden popolnoma spremeniti svojo vadbo. <strong>Zadostujejo manj\u0161e prilagoditve, kot je pove\u010danje obremenitve (za najve\u010d 10%) ali ponovitev vsak teden<\/strong>. Vendar se pred tem prepri\u010dajte, da obvladate pravilno tehniko. Prav tako ni ni\u010d narobe, \u010de nekaj tednov ohranite isto vadbo, \u010de se ne po\u010dutite pripravljeni na zahtevnej\u0161o rutino. Po nekaj tednih razmislite o zamenjavi vaj in eksperimentiranju z manj\u0161imi spremembami polo\u017eaja telesa, da odkrijete, kateri kot najbolj intenzivno deluje na va\u0161e zadnjice. <span class=\"tadv-color\" style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako sestaviti na\u010drt funkcionalnega treninga, preberite na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" class=\"ek-link\">Kako ustvariti kakovosten na\u010drt vadbe v fitnesu<\/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\/04\/iStock-1392963845-1124x749.jpg\" alt=\"Kako popestriti rutino vadbe za zadnjico?\" class=\"wp-image-430878\" width=\"843\" height=\"562\" title=\"Kako popestriti rutino vadbe za zadnjico?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_S_treningom_zadnjice_lahko_popolnoma_spremenite_njeno_obliko\"><\/span>8. S treningom zadnjice lahko popolnoma spremenite njeno obliko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali verjamete, da boste s treningom, kot ga izvaja Jennifer Lopez, dosegli tudi enako zaobljeno in ob\u010dudovanja vredno zadnjico? Na \u017ealost to ni povsem res. <strong>Oblika va\u0161e zadnjice je odvisna predvsem od prirojene oblike va\u0161e medenice, razporeditve ma\u0161\u010dobe v telesu in nagnjenosti k rasti mi\u0161ic<\/strong>. Nekateri ljudje se rodijo z nagnjenjem k bolj zaobljeni zadnjici, medtem ko imajo drugi morda bolj plosko zadnjico. Vendar to \u0161e ne pomeni, da se ni vredno potruditi in se zana\u0161ati zgolj na genetiko. Va\u0161 \u017eivljenjski slog, vklju\u010dno z vadbo in prehrano, \u0161e vedno pomembno vpliva na obliko va\u0161ega telesa. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z marljivim izvajanjem potiska bokov, mrtvih dvigov ali po\u010depov lahko svojo zadnjico s\u010dasoma spremenite v najbolj\u0161o razli\u010dico same sebe. <strong>Vendar pa se morate zavedati, da mi\u0161ice za rast potrebujejo ustrezno prehrano<\/strong>. \u010ce \u017eelite imeti ne le \u010dvrstej\u0161o, temve\u010d tudi bolj zaobljeno zadnjico, boste morali ustrezno prilagoditi svojo prehrano. Poleg u\u017eivanja ustreznih koli\u010din <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-bi-morali-poskusiti-vsestranke-veckomponentne-beljakovine\/\" class=\"ek-link\">beljakovin<\/a> (1,4-2 g na kg telesne te\u017ee) je klju\u010dnega pomena, da pove\u010date tudi vnos energije. To lahko preprosto izra\u010dunate z na\u0161im <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">kalkulatorjem za izra\u010dun energijskega vnosa in makrohranil<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse, kar morate vedeti o doseganju \u010dvrste in zaobljene zadnjice, najdete v naslednjem \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" 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\/04\/iStock-1327659723-1124x750.jpg\" alt=\"Ali lahko vaje za gluteus oblikujejo zadnjico?\" class=\"wp-image-430893\" width=\"843\" height=\"563\" title=\"Ali lahko vaje za gluteus oblikujejo zadnjico?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.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_Pred_treningom_je_pomembno_da_veliko_casa_namenite_aktivacijskim_vajam\"><\/span>9. Pred treningom je pomembno, da veliko \u010dasa namenite aktivacijskim vajam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V fitnesu lahko pogosto vidimo \u017eenske, ki se pred vadbo za mo\u010d osredoto\u010dajo na aktivacijo zadnjice. \u010ceprav to ni nujno slabo, nekatere med njimi naredijo vsaj pet vaj z <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" class=\"ek-link\">vadbenim trakom<\/a>, ki jim lahko vzamejo <strong>do 30 minut dragocenega \u010dasa in energije<\/strong>. Posledi\u010dno morda med te\u017ejim delom vadbe ne bodo imele enake ravni energije in osredoto\u010denosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se lotite te\u017ekih po\u010depov ali mrtvih dvigov, je <strong>dovolj, da ogrejete mi\u0161ice ter razgibate boke in kolena<\/strong>. \u010ce \u017eelite, lahko dodate eno ali dve vaji z vadbenim trakom, vendar to ni nujno. Nato preidite na glavni del vadbe, ki ga za\u010dnite z manj\u0161o obremenitvijo ali samo s prazno palico. Po tej fazi bi moralo biti va\u0161e telo ve\u010d kot pripravljeno na te\u017eje obremenitve z ute\u017emi. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Vaje za aktivacijo gluteusa\" class=\"wp-image-430908\" width=\"843\" height=\"560\" title=\"Vaje za aktivacijo gluteusa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ce_vas_naslednji_dan_ne_boli_zadnjica_ceprav_samo_med_sedenjem_je_bila_vadba_nesmiselna\"><\/span>10. \u010ce vas naslednji dan ne boli zadnjica, \u010deprav samo med sedenjem, je bila vadba nesmiselna.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko ljudi meni, da je bole\u010dina v mi\u0161icah dan po vadbi dokaz, da je bila vadba naporna. \u010ce se ob vsakem vstajanju s stola ne spomnijo na v\u010deraj\u0161nje po\u010depe, obi\u010dajno mislijo, da niso vadili dovolj intenzivno. Na sre\u010do je to \u0161e en mit. <strong>Mi\u0161i\u010dna bole\u010dina po vadbi, znana tudi kot DOMS (<em>Delayed Onset Muscle Soreness<\/em>), se obi\u010dajno pojavi 12-24 ur po vadbi in je obi\u010dajen odziv telesa na stres<\/strong>. Glavni vzrok so mikroraztrganine v mi\u0161i\u010dnih vlaknih, ki nastanejo med vadbo za mo\u010d. Obi\u010dajno jo najbolj ob\u010dutimo po novem treningu, pove\u010danju obremenitve z ute\u017emi ali po drugih spremembah vadbene rutine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po \u0161tevilnih \u0161tudijah bole\u010dine v mi\u0161icah <strong>niso zanesljiv pokazatelj u\u010dinkovitosti vadbe, saj ima pri tem pomembno vlogo tudi genetika<\/strong>. \u010ce na primer vzamete dve osebi z enako stopnjo zmogljivosti po enakem treningu, lahko ena ob\u010duti neznosno bole\u010dino v mi\u0161icah, medtem ko je druga sploh ne ob\u010duti. <span class=\"tadv-color\" style=\"color: #ff6600\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je ve\u010d znanstvenikov ugotovilo, da po\u0161kodbe mi\u0161ic, ki so vzrok DOMS, niso predpogoj za rast mi\u0161ic. Pri tem procesu imajo vlogo tudi drugi dejavniki, kot sta mehanska napetost ali presnovni stres. To pomeni, da je lahko <strong>vadba, ki ne povzro\u010da ve\u010dje bole\u010dine v mi\u0161icah, \u0161e vedno u\u010dinkovita<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kaj lahko storite za laj\u0161anje bole\u010din v mi\u0161icah po vadbi, preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\"><strong>Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do zdaj ste morda verjeli v nekatere globoko zakoreninjene mite o krepitvi zadnjice. Najsi bo to zaradi napa\u010dne izbire vaj, predolgega ogrevanja, uporabe le vaj z lastno te\u017eo ali prepri\u010danja, da je bole\u010dina po vadbi zanesljiv pokazatelj u\u010dinkovitosti treninga. <strong>Vendar boste po branju dana\u0161njega \u010dlanka natan\u010dno vedeli, katere spremembe morate uvesti, da bi dosegli dobro razvite zadnjice<\/strong>. U\u010dinkovito na\u010drtujte svojo vadbeno rutino in ne pozabite vklju\u010diti ciljno usmerjenih vaj za zadnjico, kot so iztegi bokov ali romunski mrtvi dvigi. Poleg tega dajte telesu dovolj \u010dasa za po\u010ditek, pozorni pa bodite tudi na svojo prehrano. \u010ce se boste teh sprememb dr\u017eali dovolj dolgo, boste zagotovo dosegli \u017eelene rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce poznate koga, ki se \u0161e vedno dr\u017ei prevladujo\u010dih mitov o krepitvi zadnjice, z njimi delite ta \u010dlanek. Pomagal jim bo odpreti o\u010di in spremeniti njihov pristop k vadbi.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Mo\u010dna in oblikovana zadnjica je pogost cilj vsakega obiskovalca fitnesa. Vendar je veliko ljudi \u017ertev mitov o vajah za zadnjico, kar lahko privede do napak in dolgoro\u010dno ovira njihov napredek. Namen tega \u010dlanka je ovre\u010di te mite in ponuditi prakti\u010dne nasvete o tem, kako pravilno izvajati mi\u0161ice zadnjice, da boste dosegli oblikovano in okroglo zadnjico.<\/p>\n","protected":false},"author":129,"featured_media":430664,"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":[6939,7263,6459,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-432755","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-mit","9":"tag-trening-za-moc","10":"tag-vadba-sl","11":"tag-vaje-za-zadnjico","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Miti o vajah za zadnjico, ki vas lo\u010dijo od mo\u010dnej\u0161e, okroglej\u0161e in \u010dvrstej\u0161e zadnjice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najpogostej\u0161i miti in napake pri vadbi za zadnjico. 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