{"id":502656,"date":"2023-10-17T15:12:46","date_gmt":"2023-10-17T13:12:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=502656"},"modified":"2025-10-13T15:45:50","modified_gmt":"2025-10-13T13:45:50","slug":"top-13-vaj-s-fitnes-zogo-za-celotno-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/","title":{"rendered":"Top 13 vaj s fitnes \u017eogo za celotno telo"},"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\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/#Kako_telovaditi_z_zogo_za_fitnes\" title=\"Kako telovaditi z \u017eogo za fitnes?\">Kako telovaditi z \u017eogo za fitnes?<\/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\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/#13_ucinkovitih_vaj_za_celotno_telo_z_zogo_za_fitnes\" title=\"13 u\u010dinkovitih vaj za celotno telo z \u017eogo za fitnes\">13 u\u010dinkovitih vaj za celotno telo z \u017eogo za fitnes<\/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\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/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\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Si \u017eelite odpo\u010diti od dvigovanja ute\u017ei ali samo popestriti vadbo celotnega telesa? Potem lahko poskusite z \u017eogo za fitnes, ki je primerna <strong>za krepitev mi\u0161ic rok, hrbta, trebuha in nog<\/strong>. Ta prakti\u010dni pripomo\u010dek za fitnes je idealen za vadbo doma in v telovadnici. V dana\u0161njem \u010dlanku smo pripravili u\u010dinkovite vaje z \u017eogo za fitnes, primerne tako <strong>za za\u010detnike kot tudi za izku\u0161ene \u0161portnike<\/strong>, ki se lahko preizkusijo tudi v zahtevnej\u0161ih razli\u010dicah.<\/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_telovaditi_z_zogo_za_fitnes\"><\/span>Kako telovaditi z \u017eogo za fitnes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\"Fitnes \u017eoga (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes \u017eoga<\/a>, znana tudi kot gimnasti\u010dna, ravnote\u017ena ali stabilizacijska \u017eoga, je priljubljen fitnes pripomo\u010dek, ki ga lahko uporabljate na ve\u010d na\u010dinov. Veliko ljudi jo uporablja le za sedenje, vendar je to v resnici zamujena prilo\u017enost. Z njo lahko u\u010dinkovito trenirate celotno telo in med vadbo <strong>vklju\u010dite globinski stabilizacijski sistem za hrbtenico<\/strong>. S tem lahko krepite mo\u010d jedra ter izbolj\u0161ate svoje <strong>sposobnosti koordinacije in ravnote\u017eja<\/strong>. Te spretnosti vam ne bodo pri\u0161le prav le pri \u0161portu, temve\u010d tudi v vsakdanjem \u017eivljenju. Poleg tega se \u017eoga za fitnes uporablja tudi kot pripomo\u010dek za rehabilitacijo. <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>Poleg <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitnes \u017eoge<\/a> potrebujete tudi <a aria-label=\"podlogo (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in dovolj prostora za vadbo. Iz izbranih vaj lahko pripravite samostojno vadbo (na primer HIIT ali kro\u017eno vadbo) ali pa izberete dolo\u010dene vaje, ki jih vklju\u010dite v svojo obstoje\u010do vadbo. Za doseganje rezultatov je klju\u010dnega pomena doslednost, zato si prizadevajte za <strong>redno izvajanje teh vaj, najbolje 2 do 3-krat na teden.<\/strong> S\u010dasoma lahko postopoma pove\u010dujete njihovo te\u017eavnost, dodajate ve\u010d ponovitev ali serij. Ne pozabite pa na po\u010ditek, saj ima klju\u010dno vlogo pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">regeneraciji<\/a>, za optimalne rezultate pa svoj trud dopolnite s kakovostno <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prehrano<\/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\">Sestavite vadbo HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4 do 6 vaj<\/li>\n\n\n\n<li>eno vajo izvajajte 30 sekund in nato 30 sekund po\u010divajte<\/li>\n\n\n\n<li>sledi naslednja vaja in po izvedbi vseh vaj je sklop kon\u010dan<\/li>\n\n\n\n<li>med posameznimi sklopi naredite 1 do 2 minuti odmora<\/li>\n\n\n\n<li>na enak na\u010din naredite 3-4 polne sklope<\/li>\n<\/ul>\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\">Poskusite s kro\u017enim treningom:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4 do 6 vaj<\/li>\n\n\n\n<li>naredite 8 do 20 ponovitev vsake vaje<\/li>\n\n\n\n<li>pri izometri\u010dnih vajah, kot je plank, posku\u0161ajte v polo\u017eaju vztrajati vsaj 15 sekund<\/li>\n\n\n\n<li>na enak na\u010din naredite 3 do 4 polne sklope<\/li>\n\n\n\n<li>med posameznimi sklopi naredite 1 do 2 minuti odmora<\/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 vadite predvsem doma in \u017eelite dose\u010di najbolj\u0161e rezultate, ne morete brez na\u010drta vadbe. Pri tem vam lahko pomaga \u010dlanek &#8220;<a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako ustvariti kakovosten na\u010drt vadbe v telovadnici?<\/a>&#8220;.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"693\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1124x693.jpg\" alt=\"trening z \u017eogo za fitnes\" class=\"wp-image-497451\" title=\"trening z \u017eogo za vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-2048x1262.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_ucinkovitih_vaj_za_celotno_telo_z_zogo_za_fitnes\"><\/span>13 u\u010dinkovitih vaj za celotno telo z \u017eogo za fitnes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot pri vsaki vadbi je priporo\u010dljivo, da pred glavnim delom opravite rahlo ogrevanje in mobilizacijo celotnega telesa. Pri vadbi z <a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eogo za fitnes<\/a> zlahka izgubite ravnote\u017eje, zato <strong>bodite pozorni na pravilno tehniko in vse vaje izvajajte po\u010dasi in nadzorovano<\/strong>. Za\u010dnite z osnovnimi razli\u010dicami in intenzivnost pove\u010dajte \u0161ele pozneje, ko boste prepri\u010dani v svoje sposobnosti izvajanja vaje.<\/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> Z iztegnjenimi rokami se postavite v polo\u017eaj deske, roke pa polo\u017eite pribli\u017eno pod ramena. Raztegnite noge in stopala ter goleni postavite na \u017eogo. Oprite telo in ga ohranite v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte svobodno, dr\u017eite telo v napetem polo\u017eaju in ga posku\u0161ajte obdr\u017eati vsaj 15 sekund. Vajo lahko poenostavite tako, da roke pribli\u017eate \u017eogi in jo pomaknete pod stegna.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Medtem ko ste v polo\u017eaju planka, za\u010dnite izmeni\u010dno dvigovati roke in se vsaki\u010d dotaknite nasprotne rame.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, pretirano dvigovanje medenice.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Plank.gif\" alt=\"plank z \u017eogo z fitnes\" class=\"wp-image-497563\" title=\"plank z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih vaje plank, si oglejte \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">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\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=\"36322,46033,67360,86101,100015\" ><\/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<h3 class=\"wp-block-heading\">2. Trebu\u0161njaki za stranske trebu\u0161ne mi\u0161ice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu, pokr\u010dite kolena in polo\u017eite me\u010da na \u017eogo. Roke polo\u017eite za glavo, tako da se je s prsti rahlo dotikate. Komolci naj bodo odprti.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in vklju\u010dite trebu\u0161ne mi\u0161ice, da dvignete glavo in zgornji del hrbta rahlo od tal na stran. Hkrati zravnajte eno roko in jo iztegnite proti nasprotni nogi. Spodnji del hrbta ostane ves \u010das na tleh. Nato vdihnite, se vrnite v za\u010detni polo\u017eaj in zamenjajte strani.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Z obema rokama dr\u017eite <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disk ute\u017e<\/a> ali <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majhno ute\u017e<\/a> pred prsmi in jo posku\u0161ajte pribli\u017eati eni nogi, z naslednjo ponovitvijo pa tudi drugi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirana podpora glave z rokami, nezadosten 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Oblique-crunch.gif\" alt=\"oblique crunch z \u017eogo za fitnes\" class=\"wp-image-497547\" title=\"oblique crunch z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Twist&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> S hrbtom lezite na \u017eogo za fitnes, pokr\u010dite kolena in stopala polo\u017eite trdno na tla. Roki iztegnite naprej in zdru\u017eite dlani. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in naredite rotacijo ter se obrnite na stran. Nato vdihnite in se vrnite v za\u010detni polo\u017eaj, nato pa gibanje ponovite na drugi strani.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> V rokah dr\u017eite breme, na primer <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">majhno ute\u017e,<\/a> ali pa si na zapestja <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"namestite ute\u017ei za zapestja. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">namestite ute\u017ei za zapestja.<\/a><\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezen 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Twist-na-fitlopte-1.gif\" alt=\"twist z \u017eogo za fitnes\" class=\"wp-image-497691\" title=\"twist z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Obratni trebu\u0161njaki z dvignjenimi boki<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbet s fitnes \u017eogo med gle\u017enji in jo mo\u010dno stisnite. Pokr\u010dite kolena in roke polo\u017eite ob telo. Roke lahko namestite tudi pod zadnjico s strani; tako boste na blazini bolje podprli spodnji del hrbta.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom aktivirajte trebu\u0161ne mi\u0161ice, z nogami dvignite \u017eogo z blazine in jo pribli\u017eajte glavi. V zgornji fazi giba dvignite spodnji del hrbta in medenico le nekaj centimetrov nad tla. Nato vdihnite in jo previdno spustite nazaj ter se vrnite v za\u010detni polo\u017eaj. Naredite ve\u010d ponovitev.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Vajo lahko ote\u017eite tako, da noge zravnate v kolenih.<\/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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Hip-lift.gif\" alt=\"obratni trebu\u0161njaki z dvignjenimi boki in fitnes \u017eogo\" class=\"wp-image-497515\" title=\"obratni crunch z dvignjenimi boki in vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hiperekstenzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> \u017dogo postavite pribli\u017eno meter stran od stene. Nanjo se naslonite s stegni, medenico in trebuhom. Raztegnite noge, tako da jih razmaknete pribli\u017eno meter narazen in se s stopali oprimete stene. Roki upognite v komolcih, obe dlani pa lahko polo\u017eite za glavo ali pred \u010delo. Glava naj bo v liniji s hrbtenico. Aktivirajte jedro, hrbtne in glutealne mi\u0161ice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in postopoma dvignite prsni ko\u0161 in zgornji del trebuha od \u017eoge. V zgornjem polo\u017eaju se rahlo upognite v hrbtu. Na tej to\u010dki lahko zadr\u017eite 1-2 sekundi in se z vdihom vrnete v za\u010detni polo\u017eaj. Takoj nato naredite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica: <\/strong>Vajo lahko ote\u017eite tako, da pred prsmi z rokami dr\u017eite nekaj bremena, na primer <strong><a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\"disk ute\u017e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">disk ute\u017e<\/a><\/strong>, ute\u017e ali manj\u0161o <strong><a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Hyperextenze-na-zada-1.gif\" alt=\"hiperekstenzija na fitnes \u017eogi\" class=\"wp-image-497707\" title=\"hiperekstenzija vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Lateralni poteg<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na \u017eogi za vadbo z zgornjim delom stegen, medenico in trebuhom. Stopala zasidrajte tako, da prste na nogah usmerite v podlago, pri \u010demer naj bodo iztegnjeni in pribli\u017eno meter narazen. Roki iztegnite navzgor, ramena naj bodo oddaljena od u\u0161es, glava pa naj bo v liniji s hrbtenico. Aktivirajte jedro, hrbtne in glutealne mi\u0161ice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko komolce pribli\u017eate bokom. V spodnjem polo\u017eaju vztrajajte 1-2 sekundi, nato pa vdihnite in se vrnite v za\u010detni polo\u017eaj. Takoj nato izvedite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica: <\/strong>Pri tem z obema rokama dr\u017eite <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trak<\/a> ali <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ekspander<\/a> in ga med gibanjem potegnite pred glavo ali za njo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje hrbta, dvignjena ramena, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Stahovani-lopatek.gif\" alt=\"lateralni poteg z vadbeno \u017eogo\" class=\"wp-image-497611\" title=\"lateralni poteg z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\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\">7. Skleci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Z iztegnjenimi rokami se postavite v polo\u017eaj deske, roke pa polo\u017eite pribli\u017eno pod ramena. Raztegnite noge in stopala ter goleni postavite na \u017eogo. Oprite telo in ga ohranite v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Upognite roke v komolcih in z vdihom naredite skleco. Nato izdihnite, ko se odrinete od tal, poravnajte komolce in se vrnite v za\u010detni polo\u017eaj. Takoj lahko nadaljujete z drugo ponovitvijo. Pri tem pazite, da bo va\u0161e telo ostalo v ravni liniji.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Bolj ko je \u017eoga oddaljena od rok, bolj zahtevna je vaja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nezadosten 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Push-ups.gif\" alt=\"skleci z \u017eogo za fitnes\" class=\"wp-image-497579\" title=\"skleci z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Raztezanje tricepsov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na blazino pred \u017eogo in se nanjo naslonite s podlaketmi. Dlani polo\u017eite na \u017eogo tik druga ob drugi in z rokami ustvarite trikotnik. Konice prstov na nogah pritrdite na podlago. Ohranite naravno krivino hrbta in ohranite glavo v liniji s hrbtenico. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, medtem ko potiskate dlani v \u017eogo in poravnajte roke v komolcih. Nato takoj nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010denost hrbta, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Triceps-extensions.gif\" alt=\"raztezanje tricepsov z vadbeno \u017eogo\" class=\"wp-image-497627\" title=\"raztezanje tricepsov z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Dvig \u017eoge nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. \u017dogo za vadbo dr\u017eite z iztegnjenimi rokami, stojte vzravnano in jo dr\u017eite pred telesom. Ramena potegnite stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro in dvignite \u017eogo z iztegnjenimi rokami nad glavo. Nato jo vrnite pred telo in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Neustrezen 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Ball-to-overhead-1.gif\" alt=\"dvig \u017eoge nad glavo z \u017eogo za fitnes\" class=\"wp-image-497723\" title=\"\u017eoga nad glavo z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Raztezanje stegenskih mi\u0161ic<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu, iztegnite noge in pete polo\u017eite na zgornji del fitnes \u017eoge. Roke polo\u017eite ob strani z dlanmi, obrnjenimi navzdol.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte glutealne mi\u0161ice, da dvignete medenico. Glava, zgornji del hrbta in roke ostanejo na blazini kot oporne to\u010dke. Z upogibanjem kolen in kotaljenjem stopal s pete na prste se \u017eoga pribli\u017ea vam. Nato jo vrnite v za\u010detni polo\u017eaj tako, da iztegnete kolena in se premaknete nazaj s prstov na nogah na pete. Med kotaljenjem morate \u010dutiti, kako se mi\u0161ice na zadnji strani stegen vklju\u010dujejo v gibanje. Deluje tudi va\u0161e jedro. Medenica naj bo ves \u010das izvajanja te vaje dvignjena.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje hrbta, nezadostno anga\u017eiranje zadnjice, stegen ali trebu\u0161nih mi\u0161ic, neustrezen 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Hamstring-curl.gif\" alt=\"Raztezanje stegenskih mi\u0161ic s fitnes \u017eogo\" class=\"wp-image-497499\" title=\" raztezanje stegenskih mi\u0161ic z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Po\u010dep ob zidu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> \u017dogo prislonite ob steno, jo dvignite do vi\u0161ine spodnjega dela hrbta in se naslonite nanjo. Stopite z nogami v \u0161irini bokov in pustite roke prosto viseti ob straneh.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med vdihom pokr\u010dite kolena in naredite po\u010dep. V spodnjem polo\u017eaju se s kolki poskusite poglobiti in se spustiti pod raven kolen. Z izdihom aktivirajte mi\u0161ice nog in zadnjice ter se zravnajte nazaj. Nato nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica: <\/strong>Z obema rokama dr\u017eite <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a> ali <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">dumbbell<\/a> pred prsmi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezen obseg gibanja, kolena se sesedajo navznoter.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Wall-squat.gif\" alt=\"po\u010dep ob zidu s fitnes \u017eogo\" class=\"wp-image-497675\" title=\"po\u010dep ob zidu z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Izpadni korak nazaj z zasukom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pokon\u010dno, noge so v \u0161irini bokov, <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes \u017eogo<\/a> pa dr\u017eite z obema rokama pred telesom. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in z eno nogo naredite izpadni korak nazaj. Koleno zadnje noge ne\u017eno polo\u017eite na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-mint-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a>, nato pa z izdihom naredite rotacijo z \u017eogo na nasprotno stran. Nato se vrnite v za\u010detni polo\u017eaj in vajo izvedite na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljen hrbet.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Vypad-vzad-a-twist.gif\" alt=\"Izpadni korak nazaj z zasukom s fitnes \u017eogo\" class=\"wp-image-497659\" title=\"obratni skok z zasukom z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Dvig bokov z eno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Ulezite se na \u017eogo za vadbo, pokr\u010dite kolena in stopala polo\u017eite na tla, pete pa naj bodo pribli\u017eno pod koleni. Roke polo\u017eite ob telo in se s komolci oprimite \u017eoge kot oporne to\u010dke. Glavo dr\u017eite nekaj centimetrov nad \u017eogo in se izogibajte pretiranemu upogibanju hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in aktivirajte glutealne mi\u0161ice, da dvignete medenico in hkrati dvignete eno nogo. V zgornjem polo\u017eaju se lahko zadr\u017eite 1-2 sekundi, nato pa vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Pri tem pa noge ne postavite na tla, temve\u010d takoj nadaljujte z drugo ponovitvijo. Po kon\u010dani eni seriji preidite na drugo nogo. \u010ce je ta vaja prezahtevna, lahko obe nogi pustite na tleh in dvignete le medenico.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Na boke polo\u017eite dumbbell ali drugo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e<\/a> in za\u010dnite z izvajanjem razli\u010dice, ne da bi dvignili noge. Nato poskusite dodati dvig nog.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezen 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/09\/Single-leg-hip-thurst.gif\" alt=\"dvig bokov z eno nogo na \u017eogi za fitnes\" class=\"wp-image-497595\" title=\"dvig bokov z eno nogo z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce i\u0161\u010dete vaje z \u017eogo za fitnes, ki so posebej namenjene trebu\u0161nemu predelu, jih lahko najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">13 najbolj\u0161ih vaj z vadbeno \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice<\/a><\/strong><\/li>\n\n\n\n<li>S pomo\u010djo \u010dlanka lahko pripravite tudi u\u010dinkovito vadbo za trebuh in zadnji\u010dne mi\u0161ice: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-trup-in-zadnjico-s-fit-ball-zogo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">10 u\u010dinkovitih vaj za jedro in zadnjico s Fit Ball \u017eogo<\/a><\/strong><\/li>\n\n\n\n<li>Z ravnote\u017eno polovi\u010dno \u017eogo poskrbite za u\u010dinkovito vadbo celega telesa. U\u010dinkovite vaje najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite preizkusiti vadbo, pri kateri uporabljate samo telesno te\u017eo, ne smete zamuditi tega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Pridite v formo s temi 12 vajami z lastno telesno te\u017eo<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite pogosteje telovaditi doma in potrebujete nasvete, kako za\u010deti in ohraniti motivacijo, lahko v tem \u010dlanku najdete napotke: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako za\u010deti telovaditi doma in pri tem vztrajati? Preprosti nasveti, ki vam bodo pomagali pri tem<\/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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010devanje vaj z \u017eogo za fitnes je lahko odli\u010den na\u010din za <strong>popestritev vadbene rutine, prepre\u010devanje stagnacije in doseganje bolj\u0161ih rezultatov<\/strong>. Zagotavljajo celovito vadbo za mo\u010d celotnega telesa, hkrati pa krepijo tudi ravnote\u017eje in koordinacijo. Najdete lahko razli\u010dice, ki so primerne tako za za\u010detnike kot za izku\u0161ene \u0161portnike, zato so dragocen dodatek k na\u010drtu vadbe vsakogar. S postopnim pove\u010devanjem intenzivnosti vadbe in dodajanjem ve\u010d ponovitev ali serij boste <strong>upo\u0161tevali na\u010delo progresivne preobremenitve<\/strong>, ki je klju\u010dnega pomena za rast mi\u0161ic in tonizacijo katere koli mi\u0161i\u010dne skupine. Vendar ne pozabite na po\u010ditek in kakovostno prehrano, saj sta prav tako bistvenega pomena za doseganje rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je bil ta \u010dlanek v pomo\u010d? \u010ce je tako, ga delite s svojimi prijatelji in jih navdu\u0161ite za vadbo z \u017eogo za celotno telo.<\/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 z \u017eogo za vadbo dose\u010di vadbo celega telesa? V \u010dlanku boste na\u0161li u\u010dinkovite vaje za roke, hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge. Tako si lahko enostavno privo\u0161\u010dite vadbo doma.<\/p>\n","protected":false},"author":129,"featured_media":497431,"comment_status":"closed","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":[7107,7485,6495,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-502656","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-trening-sl","10":"tag-trening-doma-sl","11":"tag-vadba","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>Top 13 vaj s fitnes \u017eogo za celotno telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako uporabljati \u017eogo za vadbo? \u010clanek vsebuje 13 vaj za ramena, roke, hrbet, trebu\u0161ne mi\u0161ice, zadnjico in noge. 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