{"id":496610,"date":"2023-09-19T12:17:17","date_gmt":"2023-09-19T10:17:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=496610"},"modified":"2025-10-10T13:14:23","modified_gmt":"2025-10-10T11:14:23","slug":"10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/","title":{"rendered":"10 najbolj\u0161ih vaj z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa"},"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\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/#Kaj_je_ravnotezna_polzoga\" title=\"Kaj je ravnote\u017ena pol\u017eoga?\">Kaj je ravnote\u017ena pol\u017eoga?<\/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\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/#Zakaj_pri_vadbi_uporabljati_ravnotezno_polzogo\" title=\"Zakaj pri vadbi uporabljati ravnote\u017eno pol\u017eogo?\">Zakaj pri vadbi uporabljati ravnote\u017eno pol\u017eogo?<\/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\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/#10_ucinkovitih_vaj_z_uporabo_ravnotezne_polzoge\" title=\"10 u\u010dinkovitih vaj z uporabo ravnote\u017ene pol\u017eoge\">10 u\u010dinkovitih vaj z uporabo ravnote\u017ene pol\u017eoge<\/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\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste \u017ee kdaj poskusili izvajati vaje z ravnote\u017eno pol\u017eogo? \u010ce ste, \u017ee veste, da je videti veliko la\u017eje, kot je v resnici. Ta vadbeni pripomo\u010dek bo va\u0161e globoke stabilizacijske mi\u0161ice postavil na preizku\u0161njo in jim pomagal pridobiti ve\u010d mo\u010di. Zaradi teh prednosti je pol \u017eoga postala precej priljubljena med \u0161tevilnimi ljubitelji funkcionalne vadbe. Idealna je za <strong>izbolj\u0161anje koordinacije in ravnote\u017eja ter za popestritev rednih vaj<\/strong>, kot so plank, sklece ali po\u010depi. Nenazadnje je treba poudariti, da je zelo u\u010dinkovit pripomo\u010dek tudi v procesih fizioterapije, ki zahtevajo <strong>krepitev kolen in gle\u017enjev<\/strong>. \u010ce se \u017eelite nau\u010diti, kako pravilno uporabljati ravnote\u017eno pol\u017eogo v svoji vadbeni rutini, nadaljujte z branjem.<\/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_je_ravnotezna_polzoga\"><\/span>Kaj je ravnote\u017ena pol\u017eoga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\" class=\"ek-link\"><strong>Ravnote\u017ena pol\u017eoga Half-Ball<\/strong><\/a> je priljubljen pripomo\u010dek za vadbo, ki ga pogosto najdemo v \u0161tevilnih komercialnih telovadnicah. Vendar je dovolj priro\u010dna tudi za doma\u010do telovadnico. Zgornji del je sestavljen iz napihnjene gumijaste polovi\u010dne \u017eoge, ki je trdno vpeta v trdno plasti\u010dno osnovno blazinico. Uporablja se lahko na obeh straneh navzgor in omogo\u010da izvajanje najrazli\u010dnej\u0161ih vaj. Njena nestabilna povr\u0161ina je idealna za funkcionalno vadbo, ki pomaga razviti bolj\u0161e <strong>ravnote\u017eje in koordinacijske sposobnosti<\/strong>. <strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg\" alt=\"Za kaj se uporablja ravnote\u017ena pol\u017eoga?\" class=\"wp-image-487247\" style=\"width:843px;height:563px\" title=\"Za kaj se uporablja ravnote\u017ena pol\u017eoga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_pri_vadbi_uporabljati_ravnotezno_polzogo\"><\/span>Zakaj pri vadbi uporabljati ravnote\u017eno pol\u017eogo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Krepi mi\u0161ice jedra<\/h3>\n\n\n\n<p>Pri uporabi kakr\u0161ne koli podloge za ravnote\u017eje, med katerimi je tudi BOSU, se va\u0161e telo v bistvu bori proti zakonom gravitacije. V trenutku, ko stopite na pol \u017eoge, boste za\u010dutili, da to moti va\u0161o stabilnost. Pri tem se aktivirajo stabilizacijske mi\u0161ice, ki skrbijo za ohranjanje ravnote\u017eja. To so predvsem <strong>mi\u0161ice srednjega dela telesa<\/strong>, ki so splo\u0161no znane tudi pod imenom CORE ali globoki stabilizacijski sistem hrbtenice. Ta sistem ni klju\u010den le za ohranjanje <strong>pravilne dr\u017ee med vsakodnevnimi dejavnostmi<\/strong>, temve\u010d tudi pri \u0161portnih aktivnostih. Mo\u010dno jedro pripomore k dobri u\u010dinkovitosti pri dvigovanju te\u017ekih bremen, <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\">teku<\/a>, ekipnih \u0161portih in drugih priljubljenih dejavnostih. Poleg tega pomaga za\u0161\u010dititi va\u0161e telo pred nepotrebnimi \u0161portnimi po\u0161kodbami. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za krepitev jedra lahko uporabljate razli\u010dne vaje, ki vklju\u010dujejo trebu\u0161ne mi\u0161ice. Te vaje najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\"><strong>13 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice<\/strong><\/a>.<\/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\">2. Izbolj\u0161ali boste stati\u010dno in dinami\u010dno ravnote\u017eje telesa<\/h3>\n\n\n\n<p>S pol\u017eogo boste vadili <strong>stati\u010dno in dinami\u010dno ravnote\u017eje<\/strong>. Stati\u010dno ravnote\u017eje se nana\u0161a na va\u0161o sposobnost vzdr\u017eevanja ravnote\u017eja med mirovanjem, na primer med sedenjem ali stojo. Dinami\u010dno ravnote\u017eje pa se nana\u0161a na gibanje. Njegovo razvijanje vam pomaga, da med gibanjem ne izgubite nadzora nad svojo dr\u017eo, in vas lahko re\u0161i nekaterih ne\u017eelenih padcev. Zato je \u0161e posebej pomembno za \u0161portnike, ki med tekom opravljajo razli\u010dne naloge, na primer me\u010dejo \u017eogo ali vzdr\u017eijo pritisk tekmovalnega igralca. Vendar njegov pomen ni omejen le na igralce ekipnih \u0161portov. Tako stati\u010dne kot<strong> dinami\u010dne ravnote\u017ene sposobnosti so klju\u010dne tudi za igralce tenisa, vaditelje joge in celo za plesalce<\/strong>. Zato \u0161tevilni njihovi <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\">na\u010drti vadbe<\/a> pogosto vklju\u010dujejo vaje, pri katerih se uporabljajo orodja za trening ravnote\u017eja.<\/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\">3. Pove\u010dali boste u\u010dinkovitost svojega gibanja<\/h3>\n\n\n\n<p>Vadba na nestabilnih povr\u0161inah \u0161portnikom pomaga izbolj\u0161ati odzivni \u010das na spremembe v zunanjem okolju, ki vplivajo na mi\u0161i\u010dno-skeletni sistem. Ta vrsta treninga omogo\u010da vadbo <strong>u\u010dinkovitega dinami\u010dnega vklju\u010devanja<\/strong> mi\u0161ic, kit, vezi in sklepov, zaradi \u010desar se zmanj\u0161a tveganje za njihovo preobremenitev in po\u0161kodbe. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Uporabljate ga lahko za rehabilitacijo<\/h3>\n\n\n\n<p>Podloge za ravnote\u017eje so na splo\u0161no zelo koristne tudi med okrevanjem po po\u0161kodbah. Pogosto se uporabljajo pri fizioterapiji, ki zahteva <strong>krepitev <a href=\"https:\/\/gymbeam.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/\">kolen<\/a> in gle\u017enjev<\/strong>. \u0160e ve\u010d, njihova redna uporaba v na\u010drtu vadbe lahko celo pomaga pri laj\u0161anju bole\u010din v hrbtu, ki so pogosto posledica oslabljenih hrbtnih mi\u0161ic. Ve\u010d o vzrokih za bole\u010dine v hrbtu si preberite v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\"><strong>Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev<\/strong><\/a>.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Okrepili boste mi\u0161ice celotnega telesa<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\">Pripomo\u010dki za vadbo ravnote\u017eja<\/a> vam pomagajo naravno okrepiti tako povr\u0161inske kot globoke trebu\u0161ne mi\u0161ice telesa. Poleg tega lahko glede na izbrano vadbo delate tudi na razli\u010dnih drugih mi\u0161i\u010dnih skupinah. Z ravnote\u017eno pol\u017eogo lahko <strong>trenirate roke, hrbet in celo spodnji del telesa<\/strong>. To boste cenili predvsem takrat, ko se vam bo mudilo popestriti redno vadbo za mo\u010d. To je odli\u010den na\u010din, da prekinete monotonost vadbe in <strong>u\u017eivate v nadaljnjem napredku<\/strong> v smislu zmogljivosti in videza va\u0161ega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010dno funkcionalno vadbo lahko opravite tudi z uporabo <a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\">fit \u017eoge<\/a>. \u010ce se \u017eelite nau\u010diti nekaj u\u010dinkovitih vaj s tem pripomo\u010dkom, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\"><strong>10 u\u010dinkovitih vaj za jedro in zadnjico s fit \u017eogo<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_ucinkovitih_vaj_z_uporabo_ravnotezne_polzoge\"><\/span>10 u\u010dinkovitih vaj z uporabo ravnote\u017ene pol\u017eoge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nadaljevanju najdete razli\u010dne vaje za <strong>trebuh, jedro, roke, zadnjice in noge<\/strong>. Nekatere od njih lahko naredite bolj zahtevne ali, nasprotno, la\u017eje. Z uporabo ravnote\u017ene pol\u017eoge boste lahko trenirali celotno telo, tako pri kro\u017eni vadbi kot pri vadbi HIIT. Med izvajanjem teh vaj boste izbolj\u0161ali tudi svojo <strong>stabilnost in koordinacijske sposobnosti<\/strong>. \u010ce \u017eelite dose\u010di najbolj\u0161e mo\u017ene rezultate, imejte vedno v mislih pravilno tehniko vadbe. Opis pravilne tehnike boste na\u0161li za vsakim vnosom vaje. Preden se lotite vadbe, poskrbite za rahlo ogrevanje celotnega telesa (na primer s tekom na mestu ali <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\">preskakovanjem kolebnice<\/a>). Nekatere vaje ponujajo ve\u010d razli\u010dic, od osnovnih do naprednej\u0161ih in zahtevnej\u0161ih, ki vklju\u010dujejo tudi <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\">dodatno ute\u017e<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Klecnite na tla pred ravnote\u017eno blazino in naredite po\u010dep s podlahtjo. Ramena naj bodo poravnana nad komolci, glava pa v liniji s hrbtenico. Dvignite kolena, poravnajte noge in prste na nogah pritisnite ob tla. Telo dr\u017eite napeto in ga posku\u0161ajte ohraniti v eni liniji.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Dihajte normalno, dr\u017eite telo \u010dvrsto in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund. Vajo lahko poenostavite tako, da kolena polo\u017eite na tla. Ko zadr\u017eite ta polo\u017eaj, naredite odmor in naredite \u0161e vsaj 2 seriji.<\/li>\n\n\n\n<li><strong>Pogoste napak<\/strong>e: Prevelik dvig medenice, izbo\u010denost hrbta.<\/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 \u017eelite izvedeti ve\u010d o prednostih planka, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/\"><strong>Kako lahko vaja plank spremeni va\u0161e telo? Six-pack, mo\u010dno jedro in bolj\u0161a telesna zmogljivost<\/strong><\/a>.<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Plank-na-predlakti.gif\" alt=\"Kako izvajati vajo plank na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487263\" title=\"Kako izvajati vajo plank na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Ptica-pes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Klecnite na ravnote\u017eno pol\u017eogo in se nanjo naslonite z iztegnjenimi rokami. Glava naj bo v liniji s hrbtenico in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z izdihom dvignite in poravnajte desno roko in levo nogo hkrati. Z vdihom se vrnite v za\u010detni polo\u017eaj. Nato dvignite levo roko in desno nogo. Nadaljujte izmeni\u010dno, dokler ne kon\u010date celotnega niza.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Pogoste napake: ukrivljanje hrbta, 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.si\/blog\/wp-content\/uploads\/2023\/08\/Bird-Dog_vers-02.gif\" alt=\"Kako izvajati vajo ptica-pes na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487279\" title=\"Kako izvajati vajo ptica-pes na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Lateralni poteg navzdol<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na trebuhu na sredini ravnote\u017ene blazine. Noge naj bodo rahlo pokr\u010dene, kolena in prste na nogah pa polo\u017eite na tla. Prsni ko\u0161 naj bo pokon\u010den, glava pa v liniji s hrbtenico. Dvignite roke in napnite jedro telesa.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z izdihom aktivirajte med\u010deljustne mi\u0161ice, postopoma upognite roke v komolcih in jih nadzorovano potegnite proti bokom. Z vdihom se vrnite v za\u010detni polo\u017eaj in ponovite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Pogoste napake: zaokro\u017eitev zgornjega dela hrbta, 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.si\/blog\/wp-content\/uploads\/2023\/08\/Superman-pull.gif\" alt=\"Kako izvajati vajo lateralni poteg navzdol na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487295\" title=\"Kako izvajati vajo lateralni poteg navzdol na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice te vaje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Lateralni poteg navzdol s trakom<\/h4>\n\n\n\n<p>To vajo lahko dodatno ote\u017eite z uporabo <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\">vadbenega traku<\/a> ali <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\">ekspanderja<\/a>. Z obema rokama primite trak, dvignite roke in nato izvajajte enako kot pri osnovni razli\u010dici. Trak potegnite pod glavo in ga sku\u0161ajte stalno napenjati.<\/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\">4. Hiperekstenzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na trebuhu na sredini ravnote\u017ene blazine. Noge naj bodo rahlo pokr\u010dene, kolena in prste na nogah pa polo\u017eite na tla. Prsni ko\u0161 naj bo pokon\u010den, glava pa v liniji s hrbtenico. Dvignite roke in napnite jedro telesa.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z izdihom dvignite roke, glavo in prsni ko\u0161 nekaj centimetrov vi\u0161je od za\u010detnega polo\u017eaja in se rahlo nagnite nazaj. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in ponovite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: 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.si\/blog\/wp-content\/uploads\/2023\/08\/Hyperextenze.gif\" alt=\"Kako izvajati hiperekstenzijo na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487316\" title=\"Kako izvajati hiperekstenzijo na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice te vaje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obte\u017eena hiperekstenzija<\/h4>\n\n\n\n<p>\u010ce \u017eelite preizkusiti zahtevnej\u0161o razli\u010dico, z obema rokama primite <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-3-kg-gymbeam.html\">dumbbell<\/a> ali la\u017eji <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\">kettlebell<\/a>. Ta razli\u010dica je primerna za naprednej\u0161e posameznike, saj lahko tvegate preobremenitev spodnjega dela hrbta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na trebuhu na sredini ravnote\u017ene pol\u017eoge. Prsni ko\u0161 naj bo pokon\u010den, glava pa poravnana s hrbtenico. Dvignite roke. Nato aktivirajte jedro in dvignite noge v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Dihajte normalno, dr\u017eite telo napeto in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund. Nato se sprostite, polo\u017eite roke in noge na tla ter ponovite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Upogibanje hrbta, premalo \u010dasa za zadr\u017eanje polo\u017eaja.<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Superman.gif\" alt=\"Kako izvajati vajo Superman na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487332\" title=\"Kako izvajati vajo Superman na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plezalec<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Obrnite ravnote\u017eno pol\u017eogo z napihnjenim delom \u017eoge na tleh. Z iztegnjenimi rokami se naslonite na stranice podlage blazine in se premaknite v polo\u017eaj planka. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z izdihom dvignite eno nogo in potegnite koleno \u010dez telo proti prsim. Nato izdihnite, se vrnite v za\u010detni polo\u017eaj in ponovite z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Upogibanje hrbta, premalo \u010dasa za zadr\u017eanje polo\u017eaja.\n<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Horolezec.gif\" alt=\"Kako izvajati vajo plezalec na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487348\" title=\"Kako izvajati vajo plezalec na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Obrnite ravnote\u017eno pol\u017eogo z napihnjenim delom \u017eoge na tleh. Z iztegnjenimi rokami se naslonite na stranice podlage blazine in se premaknite v polo\u017eaj planka. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in naredite po\u010dep. V spodnjem polo\u017eaju poskusite prsni ko\u0161 pribli\u017eati podlagi pol\u017eoge. Pazite, da se hrbet ne upogne.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Upogibanje hrbta, premalo \u010dasa za zadr\u017eanje polo\u017eaja.\n<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Kliky.gif\" alt=\"Kako izvajati sklece na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487364\" title=\"Kako izvajati sklece na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja razli\u010dica: Sklece na kolenih<\/h4>\n\n\n\n<p>\u010ce so obi\u010dajne sklece za vas prevelik izziv, poskusite la\u017ejo razli\u010dico na kolenih. Pri tem bodite posebej pozorni, da se izognete upogibanju hrbta, in poskrbite, da gibanje izvajate z maksimalnim nadzorom.<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Kliky-na-kolenach.gif\" alt=\"Kako izvajati sklece na kolenih  na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487380\" title=\"Kako izvajati sklece na kolenih  na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Stoja na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Previdno se postavite na ravnote\u017eno pol\u017eogo. Roki naj visita ob telesu, vzravnajte se in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z izdihom dvignite eno nogo in poskusite upognjeno koleno dvigniti do vi\u0161ine bokov. Lahko za\u010dnete tako, da nogo dvignete le nekaj centimetrov nad blazino. V tem polo\u017eaju posku\u0161ajte vztrajati vsaj 5 sekund, nato nogo spustite nazaj in nadaljujte z drugo ponovitvijo. Najprej izvajajte celotno serijo na eni, nato na drugi nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: 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.si\/blog\/wp-content\/uploads\/2023\/08\/Statie-na-jednej-nohe.gif\" alt=\"Kako izvajati stojo na eni nogi na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487396\" title=\"Kako izvajati stojo na eni nogi na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice te vaje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obte\u017eena stoja na eni nogi<\/h4>\n\n\n\n<p>\u010ce se vam zdi ta vaja prelahka in potrebujete dodaten izziv, poskusite dodati nekaj <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\">dodatne te\u017ee<\/a>. Za to lahko uporabite dumbbell, kettlebell ali <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\">ute\u017eni disk<\/a>, ki ga dr\u017eite v obeh rokah pred prsmi. Ute\u017e lahko dr\u017eite tudi v vsaki roki ob straneh.<\/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\">9. Po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Previdno se postavite na ravnote\u017eno pol\u017eogo. Roki naj visita ob telesu, vzravnajte se in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in premaknite medenico nazaj in navzdol v \u010depenje. Globino izberite tako, da ohranite naravno ukrivljenost hrbtenice. Pozorni bodite tudi na kolena, ki naj bodo rahlo obrnjena vstran. Z izdihom se vrnite v za\u010detni polo\u017eaj in nadaljujte z drugo ponovitvijo.\n<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Obi\u010dajne napake: ukrivljanje hrbta, nenadzorovano gibanje, premajhen obseg gibanja, obra\u010danje kolen navznoter.\n<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Drepy_front.gif\" alt=\"Kako izvajati po\u010dep na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487412\" title=\"Kako izvajati po\u010dep na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice te vaje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet po\u010dep<\/h4>\n\n\n\n<p>To vajo lahko naredite bolj zahtevno z uporabo <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">dumbbella<\/a> ali <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\">kettlebella<\/a>. Dr\u017eite jo z obema rokama pred prsmi in izvajajte enako kot pri osnovni razli\u010dici s telesno te\u017eo.<\/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\">10. Izpadni korak nazaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Previdno se postavite na ravnote\u017eno blazino. Roke polo\u017eite ob strani, se zravnajte in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Vdihnite in prenesite te\u017eo na eno nogo. Z drugo nogo naredite korak za blazino in hkrati pokr\u010dite kolena obeh nog. Koleno noge, ki stopa nazaj, se lahko dotika tal. Izdihnite in se vrnite v za\u010detni polo\u017eaj. Nato ponovite izmeni\u010dno z nogama. Prav tako lahko najprej naredite celotno serijo samo z eno nogo in jo nato zamenjate.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Nenadzorovano gibanje, premajhen obseg gibanja.\n<\/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.si\/blog\/wp-content\/uploads\/2023\/08\/Vypady_obe-nohy.gif\" alt=\"Kako izvajati izpadni korak na ravnote\u017eni pol\u017eogi?\" class=\"wp-image-487428\" title=\"Kako izvajati izpadni korak na ravnote\u017eni pol\u017eogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nadaljnje razli\u010dice te vaje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obte\u017eeni izpadni korak<\/h4>\n\n\n\n<p>Izpadne korake lahko izvajate tudi z nekaj dodatne te\u017ee. Pri tem sta primerna <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a> ali dumbbell, ki ju dr\u017eite pred prsmi, pa tudi <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\">powerbag<\/a> ali <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\">ute\u017ena palica<\/a>, obremenjena z <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\">ute\u017enimi plo\u0161\u010dami<\/a>, ki si jih namestite na hrbet. Lahko si nadenete tudi <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\">obte\u017eilni jopi\u010d<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010devanje vaj z uporabo pol \u017eoge za ravnote\u017eje je lahko odli\u010den na\u010din za popestritev redne vadbe. Z njo boste okrepili <strong>jedro, roke, hrbet, zadnji\u010dne mi\u0161ice in stegna<\/strong>. Poleg tega boste izbolj\u0161ali svoje ravnote\u017eje in koordinacijo. Ravnote\u017eno blazino lahko vklju\u010dite v svoj tedenski na\u010drt vadbe v obliki nove rutine HIIT ali kro\u017ene vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d, ga delite s prijatelji, ki jim bodo prav tako v\u0161e\u010d ti nasveti za vadbo z ravnote\u017eno pol\u017eogo.\n<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pravilno uporabljati ravnote\u017eno pol\u017eogo za ravnote\u017eje? V tem \u010dlanku boste spoznali 10 u\u010dinkovitih vaj, s katerimi lahko okrepite jedro ter u\u010dvrstite roke, zadnjice in noge.<\/p>\n","protected":false},"author":129,"featured_media":487225,"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":[7107,6315,7485,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-496610","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-trebusne-misice","10":"tag-trening-sl","11":"tag-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>10 najbolj\u0161ih vaj z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ravnote\u017ena pol\u017eoga je odli\u010dna za doma\u010do vadbo. Primerna je za jedro in spodnji del telesa. Nau\u010dite se razli\u010dnih vaj za trebu\u0161ne mi\u0161ice, noge in zadnji\u010dne mi\u0161ice.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najbolj\u0161ih vaj z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ravnote\u017ena pol\u017eoga je odli\u010dna za doma\u010do vadbo. Primerna je za jedro in spodnji del telesa. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/496610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=496610"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/496610\/revisions"}],"predecessor-version":[{"id":742874,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/496610\/revisions\/742874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/487225"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=496610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=496610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=496610"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=496610"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=496610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}