{"id":478221,"date":"2023-06-22T11:40:06","date_gmt":"2023-06-22T09:40:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478221"},"modified":"2023-06-22T11:40:09","modified_gmt":"2023-06-22T09:40:09","slug":"13-najboljsih-vaj-za-trebusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/","title":{"rendered":"13 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#Kako_trenirati_trebusne_misice\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice?\">Kako trenirati trebu\u0161ne mi\u0161ice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#13_najucinkovitejsih_vaj_za_trebusne_misice\" title=\"13 naju\u010dinkovitej\u0161ih vaj za trebu\u0161ne mi\u0161ice\">13 naju\u010dinkovitej\u0161ih vaj za trebu\u0161ne mi\u0161ice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#1_Trebusnjaki\" title=\"1. Trebu\u0161njaki\">1. Trebu\u0161njaki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#2_V-trebusnjaki\" title=\"2. V-trebu\u0161njaki\">2. V-trebu\u0161njaki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#3_Hollow_Hold\" title=\"3. Hollow Hold\">3. Hollow Hold<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#4_Sprinter_Crunch\" title=\"4. Sprinter Crunch\">4. Sprinter Crunch<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#5_Reverse_Crunch\" title=\"5. Reverse Crunch\">5. Reverse Crunch<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#6_Plezalec\" title=\"6. Plezalec\">6. Plezalec<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#7_Ruski_obrat_z_utezjo\" title=\"7. Ruski obrat z ute\u017ejo\">7. Ruski obrat z ute\u017ejo<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#8_Plank_z_dodatno_tezo\" title=\"8. Plank z dodatno te\u017eo\">8. Plank z dodatno te\u017eo<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#9_Stranski_plank\" title=\"9. Stranski plank\">9. Stranski plank<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#10_Trebusnjaki_na_klopi\" title=\"10. Trebu\u0161njaki na klopi\">10. Trebu\u0161njaki na klopi<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#11_Dvig_kolena_na_bradlji\" title=\"11. Dvig kolena na bradlji\">11. Dvig kolena na bradlji<\/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\/13-najboljsih-vaj-za-trebusne-misice\/#12_Sedenje_v_obliki_crke_L_na_bradlji\" title=\"12. Sedenje v obliki \u010drke L na bradlji\">12. Sedenje v obliki \u010drke L na bradlji<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#13_Viseci_dvig_kolen\" title=\"13. Vise\u010di dvig kolen\">13. Vise\u010di dvig kolen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#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-17\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite trenirati trebu\u0161ne mi\u0161ice, a poznate le klasi\u010dne trebu\u0161njake ali plank? V tem primeru vam bo ta \u010dlanek odprl povsem nov svet, v katerem zagotovo ni treba narediti na stotine ponovitev ene vaje. Na\u0161li boste<strong> u\u010dinkovite vaje za ravne, po\u0161evne in spodnje trebu\u0161ne mi\u0161ice tako za za\u010detnike kot za napredne posameznike<\/strong>. Te vaje vam ne bodo zagotovile le <strong>mo\u010dnej\u0161ega jedra<\/strong>, ki je klju\u010dnega pomena za pravilno telesno dr\u017eo in funkcionalno mo\u010d, temve\u010d vam bodo pomagale dose\u010di tudi <strong>opazno \u010dvrstej\u0161e in bolj napete trebu\u0161ne mi\u0161ice<\/strong>. Te <strong>ne bodo le videti odli\u010dno, temve\u010d bodo prispevale tudi k bolj\u0161i telesni zmogljivosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_trebusne_misice\"><\/span>Kako trenirati trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri trebu\u0161nih mi\u0161icah ne gre le za <a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" class=\"ek-link\">six-pack<\/a>. Sestavljajo jih rektus abdominis, transverzus abdominis, zunanje po\u0161evne mi\u0161ice in notranje po\u0161evne mi\u0161ice. <strong>Za celovito krepitev celotnega trebu\u0161nega podro\u010dja je pomembno, da v svojo vadbeno rutino vklju\u010dite vaje, ki vklju\u010dujejo vse te mi\u0161i\u010dne skupine<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vadbo trebu\u0161nih mi\u0161ic veljajo enaka pravila kot za vse druge mi\u0161i\u010dne skupine. Preden za\u010dnete, se ne pozabite ustrezno ogreti, na primer s hitrim sprehodom po teko\u010dem traku ali uporabo <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" class=\"ek-link\">kolebnice<\/a>. Nato preidite na glavni del vadbe in se <strong>osredoto\u010dite na spoznavanje pravilne tehnike za vsako vajo<\/strong>. \u0160ele nato dodajte <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\" class=\"ek-link\">ute\u017ei<\/a> ali poskusite zahtevnej\u0161e razli\u010dice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz predstavljenih vaj lahko zlahka sestavite na\u010drt vadbe v fitnesu za va\u0161e trebu\u0161ne mi\u0161ice. Za za\u010detek <strong>izberite 3-5 vaj in jih izvajajte v treh delovnih serijah z razponom 10-20 ponovitev na serijo<\/strong>. \u010ce se osredoto\u010date na vzdr\u017eljivost, na primer pri vaji plank, si prizadevajte, da boste v polo\u017eaju vztrajali od 10 do 60 sekund, odvisno od va\u0161e telesne pripravljenosti. Vaje za trebuh lahko dodate vadbi za ramena, roke ali druge mi\u0161i\u010dne skupine ali pa jih izvajate samostojno. Poleg tega lahko s temi vajami oblikujete kro\u017eno vadbo ali visokointenzivno intervalno vadbo (<a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\">HIIT<\/a>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za doseganje rezultatov je pomembno, da pri vadbi trebu\u0161nih mi\u0161ic ohranite doslednost. Vendar pa te mi\u0161i\u010dne skupine ni priporo\u010dljivo preobremeniti in jo obdelovati vsak dan, saj to ne bi omogo\u010dilo ustreznega okrevanja mi\u0161ic. Za\u010detnikom je priporo\u010dljivo, da <strong>celovito vadbo trebu\u0161nih mi\u0161ic izvajajo 2-3-krat na teden, medtem ko lahko napredni posamezniki vadbo pove\u010dajo na 4-krat na teden<\/strong>. Ne pozabite, da popolna regeneracija mi\u0161ic po vadbi za mo\u010d obi\u010dajno traja povpre\u010dno 24-72 ur. Zato pri na\u010drtovanju vadbene rutine in \u0161tevila treningov na teden za dolo\u010deno mi\u0161i\u010dno skupino upo\u0161tevajte \u010das, ki je potreben za regeneracijo mi\u0161ic. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&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 \u017eelite hkrati shuj\u0161ati in u\u010dvrstiti trebu\u0161ne mi\u0161ice, boste potrebovali celovitej\u0161i pristop. Naslednji \u010dlanek vam lahko pomaga pri doseganju vitkega in lepo oblikovanega trebuha: <a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" class=\"ek-link\"><strong>Kako izgubiti ma\u0161\u010dobo na trebuhu in se oblikovati z na\u0161im preprostim vodi\u010dem<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" class=\"wp-image-475734\" width=\"843\" height=\"562\" title=\"Kako trenirati trebu\u0161ne mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_najucinkovitejsih_vaj_za_trebusne_misice\"><\/span>13 naju\u010dinkovitej\u0161ih vaj za trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vklju\u010ditvijo teh vaj lahko celovito trenirate tako <strong>povr\u0161inske kot globoke trebu\u0161ne mi\u0161ice, ki sestavljajo jedro<\/strong>. Te vaje so idealne za fitnes, vendar lahko ve\u010dino od njih izvajate tudi doma, le s <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" class=\"ek-link\">podlogo za vadbo<\/a> in lastno te\u017eo. Pri nekaterih vajah lahko uporabite opremo, kot so <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">ute\u017ei<\/a>, <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebelli<\/a>, <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" class=\"ek-link\">disk ute\u017ei<\/a>, <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\">klop<\/a>, <a href=\"https:\/\/gymbeam.si\/drog-za-na-steno-gymbeam.html\" class=\"ek-link\">drog za dvigovanje<\/a> ali bradlja z oporo za 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=\"1_Trebusnjaki\"><\/span>1. Trebu\u0161njaki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na hrbtu, kolena so pokr\u010dena, pete ali cela stopala pa po\u010divajo na tleh. S konicami prstov se rahlo dotaknite stranic glave in imejte odprte komolce. \u010ce se vam zdi, da \u017eelite komolce stisniti skupaj, prekri\u017eajte roke \u010dez prsni ko\u0161. Pod spodnji del hrbta lahko polo\u017eite tudi prepognjeno <a href=\"https:\/\/gymbeam.si\/siva-fitnes-brisaca-gymbeam.html\" class=\"ek-link\">brisa\u010do<\/a> ali <a href=\"https:\/\/gymbeam.si\/abmat-podloga-za-trebusnjake-gymbeam.html\" class=\"ek-link\">podlogo ABmat<\/a>, da u\u010dinkovito vklju\u010dite trebu\u0161ne mi\u0161ice.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte trebu\u0161ne mi\u0161ice ter postopoma dvignite glavo, zgornji del hrbta in spodnji del hrbta z blazine in poravnajte celoten trup. Ostanite obrnjeni naprej in se izogibajte pretiranemu nagibanju glave. Nato vdihnite in se nadzorovano vrnite v za\u010detni polo\u017eaj. Vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Prevelik pritisk rok na glavo, omejen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"Kako izvajati trebu\u0161njake?\" class=\"wp-image-475862\" title=\"Kako izvajati trebu\u0161njake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Trebu\u0161njaki z dodatno te\u017eo<\/h4>\n\n\n\n<p>Za\u010detni polo\u017eaj je enak, le da dr\u017eite <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\">ute\u017eno plo\u0161\u010do<\/a>, <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\">dumbbell<\/a> ali kettlebell z obema rokama pred prsmi. Med gibanjem navzgor postopoma zravnajte roke, dokler niso popolnoma iztegnjene nad glavo. Nato se nadzorovano vrnite v za\u010detni polo\u017eaj in nadaljujte z dodatnimi ponovitvami.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"Kako izvajati obte\u017eene trebu\u0161njake?\" class=\"wp-image-475878\" title=\"Kako izvajati obte\u017eene trebu\u0161njake?\"\/><\/figure>\n<\/div>\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. Trebu\u0161njaki z medicinko<\/h4>\n\n\n\n<p>Ta vaja je pogost del vadbe CrossFit. Od osnovne razli\u010dice se razlikuje po tem, da pokr\u010dite kolena, zdru\u017eite stopala in kolena usmerite navzven. V le\u017ee\u010dem polo\u017eaju iztegnite roke in z obema rokama primite <a href=\"https:\/\/gymbeam.si\/medicinska-zoga-gymbeam-51160.html\">medicinsko \u017eogo<\/a>. Nato aktivirajte trebu\u0161ne mi\u0161ice in se skupaj z medicinsko \u017eogo dvignite od tal, z \u017eogo se dotaknite tal pred stopali in se vrnite v za\u010detni polo\u017eaj. Ta razli\u010dica je nekoliko zahtevnej\u0161a in je primerna za naprednej\u0161e posameznike.<\/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=\"42481,64393,8350,7185,36340,49012,29120,53680,51208,36346,47623,48922,61885,51160,51178\" ><\/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_V-trebusnjaki\"><\/span>2. V-trebu\u0161njaki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Ulezite se na hrbet in iztegnite roke nad glavo. Noge naj bodo ravne in jih dvignite nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte trebu\u0161ne mi\u0161ice, ko dvignete glavo in celoten trup z blazine. Hkrati potegnite rahlo pokr\u010dena kolena proti prsnemu ko\u0161u in se posku\u0161ajte z rokami dotakniti stopal. Nato vdihnite in se vrnite v za\u010detni polo\u017eaj. Vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nenadzorovano gibanje, upogibanje hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"Kako izvajati V-trebu\u0161njake?\" class=\"wp-image-475958\" title=\"Kako izvajati V-trebu\u0161njake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V-trebu\u0161njaki z dodatno te\u017eo<\/h4>\n\n\n\n<p>Vajo lahko ote\u017eite tudi z uporabo ute\u017ei, ute\u017ene plo\u0161\u010de ali la\u017eje medicinske \u017eoge, ki jo dr\u017eite z obema rokama. Poleg tega lahko dodate <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\">ute\u017ei za zapestje ali gle\u017eenj<\/a>, da pove\u010date intenzivnost vaje.<\/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=\"3_Hollow_Hold\"><\/span>3. Hollow Hold<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu z rokami, iztegnjenimi nad glavo. Noge naj bodo vzravnane in jih dvignite pribli\u017eno 20-30 cm od tal.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in izdihnite prosto ter posku\u0161ajte zadr\u017eati ta polo\u017eaj vsaj 10 sekund. Vajo lahko olaj\u0161ate, \u010de noge bolj pokr\u010dite in jih dvignete vi\u0161je. Po drugi strani pa si lahko vajo ote\u017eite, \u010de noge zravnate in jih spustite ni\u017eje. Po kon\u010danem zadr\u017eanju spustite noge, si privo\u0161\u010dite kratek po\u010ditek in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Premajhen \u010das zadr\u017eanja, dvig spodnjega dela hrbta od tal.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"Kako izvajati hollow hold?\" class=\"wp-image-475798\" title=\"Kako izvajati hollow hold?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hollow hold z dodatno te\u017eo<\/h4>\n\n\n\n<p>Vajo lahko ote\u017eite tudi tako, da uporabite la\u017ejo ute\u017e ali ute\u017eno plo\u0161\u010do, ki jo dr\u017eite z obema rokama. Podobno je lahko u\u010dinkovito tudi dodajanje <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\">ute\u017ei za zapestje ali gle\u017eenj<\/a>.<\/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. Hollow Rock<\/h4>\n\n\n\n<p>Namesto stati\u010dnega polo\u017eaja se lahko med izvajanjem te vaje ne\u017eno zibate naprej in nazaj. Cilj je ohraniti stabilen polo\u017eaj, zlasti v jedru, hkrati pa telesu dovoliti, da se ziblje. Preprosto premaknite zgornje in spodnje okon\u010dine za nekaj centimetrov navzgor in navzdol.<\/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_Sprinter_Crunch\"><\/span>4. Sprinter Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na hrbtu z iztegnjenimi nogami. Glavo in stopala dvignite nekaj centimetrov nad podlago, roke pa imejte spro\u0161\u010deno ob strani.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Izdihnite in aktivirajte trebu\u0161ne mi\u0161ice, ko dvignete in pokr\u010dite levo nogo. Hkrati dvignite desno roko in pribli\u017eajte dlan levi nogi. Nato vdihnite in se vrnite v za\u010detni polo\u017eaj ter ponovite isto gibanje na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"Sprinter crunch vaja za trebu\u0161ne mi\u0161ice\" class=\"wp-image-475910\" title=\"Sprinter crunch vaja za trebu\u0161ne mi\u0161ice\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter Crunch z dodatno te\u017eo<\/h4>\n\n\n\n<p>Vajo lahko ote\u017eite tudi s pritrditvijo <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/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=\"5_Reverse_Crunch\"><\/span>5. Reverse Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu, roke naj bodo udobno ob straneh. Rahlo pokr\u010dite kolena in dvignite noge od tal.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Medenico in spodnji del hrbta dvignite za nekaj centimetrov od tal. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj, in vajo ponovite. Osredoto\u010dite se na za\u010detek gibanja s trebu\u0161nimi mi\u0161icami.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"Kako izvajati vajo reverse crunch?\" class=\"wp-image-476006\" title=\"Kako izvajati vajo reverse crunch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Reverse Crunch s fit \u017eogo<\/h4>\n\n\n\n<p>Za to vajo lahko uporabite tudi <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\">fitnes \u017eogo<\/a>. \u017dogo polo\u017eite med gle\u017enje in jo mo\u010dno stisnite. Nato izvedite enako gibanje kot pri osnovni razli\u010dici z dvigom medenice in nog navzgor.<\/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_Plezalec\"><\/span>6. Plezalec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na kolena in preidite v polo\u017eaj ravnega planka. Dlani polo\u017eite na tla, nekoliko \u0161ir\u0161e od \u0161irine ramen, prsti so razprti. Ramena odmaknite od u\u0161es in stisnite lopatice skupaj. Vklju\u010dite jedro in si prizadevajte ohraniti ravno poravnavo telesa. Izogibajte se upogibanju hrbta, zlasti v ledvenem delu.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in pokr\u010dite eno nogo ter jo pribli\u017eajte komolcu iztegnjene roke. Nato jo vrnite v za\u010detni polo\u017eaj in takoj ponovite isto gibanje na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Prevelik dvig medenice navzgor, premajhen obseg gibanja, premajhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"Kako izvajati vajo mountain climber?\" class=\"wp-image-475814\" title=\"Kako izvajati vajo mountain climber?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plezalec z \u017eogo<\/h4>\n\n\n\n<p>Pri tej vaji lahko preverite svojo stabilnost s <a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\">fit \u017eogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\">podlogo za ravnote\u017eje<\/a>. Z rokami se naslonite nanjo in nato vajo izvedite na enak na\u010din kot pri osnovni razli\u010dici.<\/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_Ruski_obrat_z_utezjo\"><\/span>7. Ruski obrat z ute\u017ejo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na blazino v pokon\u010dni dr\u017ei, hrbet je rahlo nagnjen nazaj. Glava naj bo poravnana s hrbtenico. Pokr\u010dite kolena pod kotom 90 stopinj in jih dvignite od tal, dokler niso golenica vzporedna s tlemi. Za\u010detniki lahko dvignejo noge le nekaj centimetrov od podlage ali pa jih pustijo na tleh. Z obema rokama na obeh koncih \u010dvrsto primite <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">ute\u017e<\/a>.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Izvedite rotacijo zgornjega dela telesa in rok s palico na eno stran. Osredoto\u010dite se na vklju\u010devanje trebu\u0161nih mi\u0161ic in ohranjanje ravnega hrbta med gibanjem. Nato se gladko obrnite na drugo stran.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, upogibanje hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"Kako izvajati vajo ruski obrat?\" class=\"wp-image-475846\" title=\"Kako izvajati vajo ruski obrat?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ruski obrat s ketllebellom<\/h4>\n\n\n\n<p>Namesto ute\u017ei lahko za to vajo uporabite kettlebell, medicinsko \u017eogo ali <a href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\">slam ball<\/a>. Izvajajte jo na enak na\u010din kot osnovno razli\u010dico.<\/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_Plank_z_dodatno_tezo\"><\/span>8. Plank z dodatno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Klecnite na tla in preidite v polo\u017eaj za plank s podlaktmi. Na spodnji del hrbta polo\u017eite ute\u017eno plo\u0161\u010do. \u010ce potrebujete pomo\u010d, prosite za pomo\u010d prijatelja v fitnesu. Ramena morajo biti spu\u0161\u010dena navzdol, stran od u\u0161es, lopatici pa potegnjeni druga proti drugi. Komolci naj bodo s telesom v kotu pribli\u017eno 90 stopinj. Aktivirajte jedro in poskusite ohraniti ravno in poravnano dr\u017eo. Izogibajte se upogibanju hrbta, zlasti v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in izdihnite prosto, vklju\u010dite jedro in posku\u0161ajte zadr\u017eati ta polo\u017eaj nekaj sekund (\u010das merite s \u0161portno uro ali telefonom). Nato odstranite plo\u0161\u010do z ute\u017emi s hrbta, pokleknite, si vzemite trenutek za po\u010ditek in lahko nadaljujete z drugim krogom dr\u017eanja planka.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlom, prevelik dvig medenice navzgor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kako lahko vaja plank vpliva na va\u0161e telo, si oglejte na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/\">Kako lahko vaja plank spremeni va\u0161e telo? Six-pack, mo\u010dnej\u0161e jedro in bolj\u0161a \u0161portna zmogljivost<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"Kako izvajati obte\u017eeni plank?\" class=\"wp-image-475830\" title=\"Kako izvajati obte\u017eeni plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank<\/h4>\n\n\n\n<p>Za\u010detniki naj se odlo\u010dijo za standardni plank brez dodatne te\u017ee. Izvajate ga lahko na podlakteh ali z ravnimi rokami.<\/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. Plank z \u017eogo<\/h4>\n\n\n\n<p>Zahtevnej\u0161a razli\u010dica je izvajanje planka na fitnes \u017eogi ali drugi napravi za ravnote\u017eje. Z zgornjimi ali spodnjimi okon\u010dinami se naslonite nanjo in posku\u0161ajte ohraniti stabilen polo\u017eaj, tako kot pri obi\u010dajnem planku.<\/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\">3. Vise\u010di plank<\/h4>\n\n\n\n<p>Vadbo za trebu\u0161ne mi\u0161ice lahko popestrite tudi z vise\u010dim plankom na <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\">suspenzijskem vadbenem kompletu<\/a>. Stopala postavite v zanke, se dvignite, dokler se roke ne zravnajo, nato pa ponovno ohranite stabilen polo\u017eaj telesa.<\/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_Stranski_plank\"><\/span>9. Stranski plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na boku z iztegnjenimi nogami. Stopala naj bodo polo\u017eena druga na drugo ali druga za drugo. Dvignite se na podlaket in aktivirajte jedro, medtem ko drugo roko dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in izdihnite, zadr\u017eite in posku\u0161ajte ohraniti ta polo\u017eaj nekaj sekund. Nato se za kratek \u010das odpo\u010dijte, zamenjajte strani in ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Izbo\u010denost hrbta in spu\u0161\u010danje bokov proti tlom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"Kako izvajati stranski plank?\" class=\"wp-image-475782\" title=\"Kako izvajati stranski plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stranski plank s spu\u0161\u010danjem bokov<\/h4>\n\n\n\n<p>Za\u010detni polo\u017eaj ostaja enak, le zgornjo roko polo\u017eite ob bok. Nato spustite boke za nekaj centimetrov bli\u017eje tlom in jih vrnite v za\u010detni polo\u017eaj. Izvedite od 6 do 12 ponovitev in nato zamenjajte strani.<\/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. Stranski plank z iztegom in dr\u017eanjem noge<\/h4>\n\n\n\n<p>V tej razli\u010dici planka boste dobesedno zvezda. V za\u010detnem polo\u017eaju dvignite zgornjo roko in nogo navzgor, tako da se oblikujeta v zvezdo. V tem polo\u017eaju posku\u0161ajte vztrajati nekaj sekund, nato pa naredite kratek odmor in zamenjajte strani.<\/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_Trebusnjaki_na_klopi\"><\/span>10. Trebu\u0161njaki na klopi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na ravni <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\">klopi<\/a> ali <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\">\u0161katli<\/a>. Hrbet naj bo pokon\u010den in rahlo nagnjen nazaj. Z rokami primite robove, noge dvignite do vi\u0161ine klopi, kolena pa naj bodo rahlo pokr\u010dena.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Pri tem upognite kolena in jih pribli\u017eajte prsnemu ko\u0161u. Hkrati upognite trup naprej, da se sre\u010data s koleni. Nato vdihnite in se vrnite v za\u010detni polo\u017eaj ter vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, upogibanje hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"Kako izvajati vajo bench crunches?\" class=\"wp-image-475894\" title=\"Kako izvajati vajo bench crunches?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stranski trebu\u0161njaki na klopi<\/h4>\n\n\n\n<p>\u010ce \u017eelite bolj usmeriti po\u0161evne trebu\u0161ne mi\u0161ice, poskusite potegniti kolena proti ustrezni rami. Izmeni\u010dno vlecite proti desni in levi rami.<\/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. Trebu\u0161njaki na klopi z dodatno te\u017eo<\/h4>\n\n\n\n<p>Vajo lahko ote\u017eite tako, da ji dodate ute\u017e v obliki ute\u017ei za gle\u017enje ali tako, da med stopali trdno dr\u017eite majhno <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\">ute\u017e<\/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=\"11_Dvig_kolena_na_bradlji\"><\/span>11. Dvig kolena na bradlji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Obesite se na bradljo, komolci naj se oprimejo palic, hrbet naj bo podprt. Noge naj visijo naravnost navzdol.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in hkrati aktivirajte trebu\u0161ne mi\u0161ice, ko potegnete kolena proti prsnemu ko\u0161u. Nato jih nadzorovano spustite navzdol in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Neobvladano gibanje, uporaba zagona nihanja noge, omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"Kako izvajati dvig kolena na bradlji?\" class=\"wp-image-475974\" title=\"Kako izvajati dvig kolena na bradlji?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stranski dvig kolena na bradlji<\/h4>\n\n\n\n<p>\u010ce kolena pribli\u017eate stranem (proti ramenom), vklju\u010dite tudi po\u0161evne trebu\u0161ne mi\u0161ice.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"Kako izvajati stranski dvig kolena na bradlji?\" class=\"wp-image-475926\" title=\"Kako izvajati stranski dvig kolena na bradlji?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Sedenje_v_obliki_crke_L_na_bradlji\"><\/span>12. Sedenje v obliki \u010drke L na bradlji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Obesite se na bradljo, komolci naj se oprimejo palic, hrbet naj bo podprt. Noge naj visijo naravnost navzdol.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte trebu\u0161ne mi\u0161ice, medtem ko rahlo pokr\u010dene noge dvigujete proti vi\u0161ini bradlje. Nato jih nadzorovano spustite navzdol in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Neobvladano gibanje, uporaba zagona nihanja noge, omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"Kako izvajati sedenje v obliki \u010drke L na bradlji?\" class=\"wp-image-475990\" title=\"Kako izvajati sedenje v obliki \u010drke L na bradlji?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Viseci_dvig_kolen\"><\/span>13. Vise\u010di dvig kolen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Visite na drogu za dvigovanje, pomaknete lopatice nazaj in obdr\u017eite noge iztegnjene.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in aktivirajte trebu\u0161ne mi\u0161ice, medtem ko kolena pribli\u017eujete trupu. Med gibanjem imejte lopatice spu\u0161\u010dene navzdol. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj, in vajo ponovite. \u010ce se med visenjem za\u010dnete zibati, za kratek \u010das obvisite, napnite jedro in ponovno vzpostavite nadzor nad gibanjem.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Zmajevanje, nenadzorovano gibanje, dvigovanje lopatic, izkori\u0161\u010danje zagona noge pri zamahu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"Kako izvajati vise\u010di dvig kolen?\" class=\"wp-image-475750\" title=\"Kako izvajati vise\u010di dvig kolen?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Vise\u010di dvig kolen z obro\u010di<\/h4>\n\n\n\n<p>\u010ce imate pri roki <a href=\"https:\/\/gymbeam.si\/crossfit-gimnasticni-obroci-gymbeam.html\">gimnasti\u010dne obro\u010de<\/a>, se lahko obesite nanje in izvedete enako vajo. Vendar imejte v mislih, da boste morda bolj nihali, kar zahteva ve\u010dji nadzor nad gibanjem in anga\u017eiranje mi\u0161ic jedra.<\/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. Prsti do palice<\/h4>\n\n\n\n<p>Zahtevnej\u0161a razli\u010dica je, da iztegnjene noge dvignete proti palici. Medtem ko visite, dvigujte noge, dokler se prsti ne dotaknejo palice. Pri prvi ponovitvi vam ni treba dose\u010di najve\u010dje vi\u0161ine. Lahko za\u010dnete z nogami v vi\u0161ini bokov in z vsako ponovitvijo postopoma pove\u010dujete obseg gibanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z drogovi za dvigovanje lahko izvajate vaje, ki so namenjene celotnemu zgornjemu delu telesa. Naju\u010dinkovitej\u0161e najdete v na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\">Nau\u010dite se vaditi na drog za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike<\/a><\/strong><\/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\">\n<li>\u010ce i\u0161\u010dete druge vaje s telesno te\u017eo, ki bi bile namenjene bokom, po\u0161evnim trebu\u0161nim mi\u0161icam ali jedru, si oglejte na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\">21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice s telesno te\u017eo<\/a><\/strong><\/li>\n\n\n\n<li>S pomo\u010djo naslednjega \u010dlanka lahko poskusite tudi z vajami za trebu\u0161ne mi\u0161ice s pomo\u010djo fit \u017eoge: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\">10 u\u010dinkovitih vaj za jedro in zadnjico s fit \u017eogo<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce nimate veliko prostega \u010dasa, preizkusite na\u0161o <strong><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" class=\"ek-link\">u\u010dinkovito 6-minutno vadbo za trebu\u0161ne mi\u0161ice doma<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010ce so va\u0161e sanje vidni 6-packiin vas zanima, kako jih dose\u010di, si v naslednjih \u010dlankih preberite koristne nasvete: Preverite, kako priti do \u0161estih trebu\u0161nih mi\u0161ic: <strong><a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" class=\"ek-link\">Poenostavljen na\u010din vadbe za izklesane trebu\u0161ne mi\u0161ice<\/a><\/strong> + <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\">9 nasvetov za izoblikovan six-pack<\/a><\/strong><\/li>\n\n\n\n<li>Vas zanima, kako pravilno sestaviti celoten na\u010drt vadbe? Podrobne informacije o tej temi najdete v na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\">Kako sestaviti kakovosten na\u010drt vadbe?<\/a><\/strong><\/li>\n<\/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>Omenjene vaje vam bodo pomagale na poti do mo\u010dnih in oblikovanih trebu\u0161nih mi\u0161ic. Izberete lahko vaje s telesno te\u017eo, vklju\u010dite ute\u017ei ali pa pose\u017eete po palici za dvigovanje. \u010ce s treningom trebu\u0161nih mi\u0161ic \u0161ele za\u010denjate, <strong>se odlo\u010dite za osnovne razli\u010dice vaj in postopoma pove\u010dujte \u0161tevilo ponovitev<\/strong>. S\u010dasoma se bodo va\u0161e trebu\u0161ne mi\u0161ice okrepile, vi pa lahko napredujete z dodajanjem ute\u017ei, na primer s palico ali ute\u017emi za gle\u017enje. Vadbo za trebu\u0161ne mi\u0161ice vklju\u010dite v svojo rutino 2-4-krat tedensko, pri tem pa poskrbite, da bo va\u0161e telo imelo dovolj \u010dasa za regeneracijo. Pomembno se je zavedati, da doseganje napete trebu\u0161ne mi\u0161ice ni odvisno le od vaj za trebu\u0161ne mi\u0161ice, temve\u010d tudi od splo\u0161ne izgube telesne te\u017ee. Zato je klju\u010dnega pomena, da poleg treninga pazite tudi na uravnote\u017eeno prehrano. Svojo pot huj\u0161anja lahko dodatno podprete z uporabo visokokakovostnega <a href=\"https:\/\/gymbeam.si\/fueburn-gymbeam.html\" class=\"ek-link\">topilca ma\u0161\u010dob<\/a>.<\/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 jih spodbudite k treniranju trebu\u0161nih mi\u0161ic.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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 dobiti mo\u010dne in izklesane trebu\u0161ne mi\u0161ice? Preizkusite 13 u\u010dinkovitih vaj z lastno te\u017eo za trebu\u0161ne mi\u0161ice ali druge zahtevnej\u0161e razli\u010dice z ute\u017emi za napredne \u0161portnike.<\/p>\n","protected":false},"author":129,"featured_media":475714,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6315,7485,6411,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-478221","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","9":"tag-trening-sl","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>13 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolj\u0161e vaje za ravne, po\u0161evne in spodnje trebu\u0161ne mi\u0161ice za za\u010detnike in napredne \u0161portnike. 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