{"id":517301,"date":"2024-01-09T12:26:00","date_gmt":"2024-01-09T11:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517301"},"modified":"2024-01-09T12:26:51","modified_gmt":"2024-01-09T11:26:51","slug":"7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa\/","title":{"rendered":"8 u\u010dinkovitih vaj s fitnes \u017eogo za izbolj\u0161anje stabilnosti in razvoj mo\u010di 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\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa\/#Kako_telovaditi_z_vadbeno_zogo\" title=\"Kako telovaditi z vadbeno \u017eogo?\">Kako telovaditi z vadbeno \u017eogo?<\/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\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa\/#8_ucinkovitih_vaj_z_zogo_za_vadbo_za_izboljsanje_stabilnosti_in_krepitev_celotnega_telesa\" title=\"8 u\u010dinkovitih vaj z \u017eogo za vadbo za izbolj\u0161anje stabilnosti in krepitev celotnega telesa\">8 u\u010dinkovitih vaj z \u017eogo za vadbo za izbolj\u0161anje stabilnosti in krepitev celotnega telesa<\/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\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa\/#Vaje_z_vadbeno_zogo_za_krepitev_jedra\" title=\"Vaje z vadbeno \u017eogo za krepitev jedra\">Vaje z vadbeno \u017eogo za krepitev jedra<\/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\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-celega-telesa\/#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-5\" href=\"https:\/\/gymbeam.si\/blog\/7-vaj-z-vadbeno-zogo-za-boljso-stabilnost-in-krepitev-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>\u017delite izbolj\u0161ati <strong>stabilnost svojega telesa in hkrati u\u010dinkovito okrepiti celotno telo?<\/strong> Razmislite o vklju\u010ditvi vaj s fitnes \u017eogo, ki vklju\u010dujejo globok stabilizacijski sistem, imenovan CORE. Te vaje poleg delovanja trebu\u0161nih mi\u0161ic prispevajo tudi h krepitvi rok, hrbta in stegenskih mi\u0161ic. To obljublja funkcionalno vadbo celotnega telesa in ponuja dinami\u010den dodatek k va\u0161i vadbeni rutini, tako doma kot v telovadnici.<\/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_vadbeno_zogo\"><\/span>Kako telovaditi z vadbeno \u017eogo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (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 <strong>gimnasti\u010dna, ravnote\u017ena ali stabilizacijska \u017eoga ter\u017eoga za vadbo,<\/strong> je priljubljen fitnes pripomo\u010dek z vsestransko uporabo. Veliko ljudi jo uporablja le za sedenje, kar je v resnici zamujena prilo\u017enost. U\u010dinkovito jo lahko uporabljate za vadbo celotnega telesa, zaradi u\u010dinkovitega vklju\u010devanja globokega stabilizacijskega sistema hrbtenice pa lahko hkrati <strong>izbolj\u0161ate koordinacijo in ravnote\u017eje.<\/strong> To izbolj\u0161anje vam lahko koristi ne le v vsakdanjem \u017eivljenju, temve\u010d tudi pri \u0161portnih dejavnostih. Izbolj\u0161ana koordinacija in stabilnost telesa sta lahko koristni pri dejavnostih, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tek<\/a>, vadba z <a href=\"https:\/\/gymbeam.si\/utezi-in-palice\" class=\"ek-link\">ute\u017emi<\/a> ali ekipni \u0161porti, na primer nogomet. \u017doga za vadbo se pogosto uporablja tudi kot pripomo\u010dek za rehabilitacijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" class=\"ek-link\">\u017eoge za vadbo<\/a> potrebujete tudi <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in dovolj prostora za vadbo. Izmed prilo\u017eenih vaj lahko sestavite samostojno vadbo (HIIT, kro\u017ena vadba) ali izberete nekaj vaj, ki jih boste dodali obstoje\u010di vadbeni rutini. Za doseganje rezultatov je pomembno, da te <strong>vaje izvajate redno, najbolje 2-3-krat na teden.<\/strong> Postopoma pove\u010dujte njihovo te\u017eavnost ali dodajte ve\u010d ponovitev ali serij. Na koncu poskrbite za po\u010ditek, saj je ta klju\u010den za <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\">regeneracijo<\/a>, rezultate pa podprite z uravnote\u017eeno in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" class=\"ek-link\">hranljivo 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\">Oblikujte HIIT vadbo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4-6 vaj<\/li>\n\n\n\n<li>vsako vajo izvajajte 30 sekund, nato 30 sekund po\u010divajte<\/li>\n\n\n\n<li>nato preidete na naslednjo vajo in ko opravite vse vaje, boste kon\u010dali eno serijo<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li>\n\n\n\n<li>izvedite 3-4 polne serije<\/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\">Preizkusite kro\u017eno vadbo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4-6 vaj<\/li>\n\n\n\n<li>postopoma izvedite 8-20 ponovitev vsake vaje<\/li>\n\n\n\n<li>pri izometri\u010dnih vajah, kot je plank, posku\u0161ajte zadr\u017eati polo\u017eaj vsaj 15 sekund<\/li>\n\n\n\n<li>izvedite 3-4 polne serije<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 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 vadbenega programa. Pri tem vam lahko pomaga \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" class=\"ek-link\"><strong>Kako sestaviti kvaliteten vadbeni na\u010drt treninga za doma\u010do vadbo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg\" alt=\"vadba z vadbeno \u017eogo\" class=\"wp-image-514958\" title=\"vadba z vadbeno \u017eogo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-2048x1365.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=\"8_ucinkovitih_vaj_z_zogo_za_vadbo_za_izboljsanje_stabilnosti_in_krepitev_celotnega_telesa\"><\/span>8 u\u010dinkovitih vaj z \u017eogo za vadbo za izbolj\u0161anje stabilnosti in krepitev celotnega telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med spodaj na\u0161tetimi vajami boste na\u0161li gibe, ki so namenjeni <strong>trebu\u0161nim mi\u0161icam, jedru, hrbtu in stegenskim mi\u0161icam.<\/strong> Preizkusite osnovno razli\u010dico ali pa razi\u0161\u010dite preprostej\u0161e ali zahtevnej\u0161e razli\u010dice. Poudarite po\u010dasne in nadzorovane gibe, saj te vaje zahtevajo stabilnost in koordinacijo. Pred za\u010detkom glavne vadbe se rahlo ogrejte &#8211; morda s tekom na mestu ali skakanjem s <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnico<\/a>. Z vrtenjem glavnih sklepov razgibajte celotno telo. Po kon\u010dani glavni vadbi namenite nekaj minut raztezanju, da bo vadba dobro izpopolnjena.<\/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. Dvig nog v polo\u017eaju plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Zavzemite polo\u017eaj plank z iztegnjenimi rokami, goleni in kolena polo\u017eite na \u017eogo za vadbo. Roke polo\u017eite pribli\u017eno pod ramena. Iztegnite noge, napnite telo in ga posku\u0161ajte obdr\u017eati v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom dvignite eno od iztegnjenih nog. Dovolj je, \u010de jo dvignete le nekaj centimetrov nad vadbeno \u017eogo. Nato jo z vdihom spustite nazaj in vajo ponovite z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Izbo\u010den hrbet, nenadzorovano gibanje, pretirano dvigovanje medenice navzgor.<\/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.cz\/blog\/wp-content\/uploads\/2023\/12\/Zvedani-nohou-v-polanku.gif\" alt=\"Vaja dvig nog v polo\u017eaju plank\" class=\"wp-image-515071\" title=\"Vaja dvig nog v polo\u017eaju plank\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja ali te\u017eja razli\u010dica vaje<\/h4>\n\n\n\n<p>Vajo lahko poenostavite tako, da roke pribli\u017eate \u017eogi. Zahtevnej\u0161a razli\u010dica pa je, da \u017eogo oddaljite od dlani ali pa dvignjeno nogo nekaj sekund dr\u017eite dvignjeno.<\/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=\"29117,36358,50953,50959,80965\" ><\/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. Vaja &#8220;stre\u0161ica&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Zavzemite polo\u017eaj plank z iztegnjenimi rokami, goleni in kolena polo\u017eite na \u017eogo za vadbo. Roke polo\u017eite pribli\u017eno pod ramena. Iztegnite noge, napnite telo in ga posku\u0161ajte obdr\u017eati v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte trebu\u0161ne mi\u0161ice, da dvignete boke navzgor, pri tem pa si prizadevajte, da se boki poravnajo z rameni. Postopoma pove\u010dajte obseg gibanja. Noge in roke naj bodo iztegnjene. V zgornjem polo\u017eaju vztrajajte 1-2 sekundi, nato se vrnite v za\u010detni polo\u017eaj plank in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet v za\u010detnem polo\u017eaju.<\/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.cz\/blog\/wp-content\/uploads\/2023\/12\/Pike.gif\" alt=\"Vaja pike z vadbeno \u017eogo\" class=\"wp-image-514975\" title=\"Vaja pike z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja razli\u010dica: Priteg kolen<\/h4>\n\n\n\n<p>\u010ce je stre\u0161ica prezahtevna vaja, lahko poskusite njeno la\u017ejo razli\u010dico. Iz osnovnega polo\u017eaja plank prevalite \u017eogo proti sebi tako, da kolena pribli\u017eate prsnemu ko\u0161u. Nato se vrnite v polo\u017eaj planka in gib ponovite.<\/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. Valjenje v polo\u017eaju plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite pred \u017eogo z nogami narazen, \u0161ir\u0161e od \u0161irine ramen. Nato preidite v plank na \u017eogi in vklju\u010dite jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko za\u010dnete iztegovati roke v komolcih in potiskate \u017eogo naprej. Dlje ko greste, bolj zahtevna postaja vaja. Nato izdihnite, ko se gladko vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nenadzorovano gibanje, 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.cz\/blog\/wp-content\/uploads\/2023\/12\/Rolovani-v-planku.gif\" alt=\"Vaja valjenje v polo\u017eaju plank\" class=\"wp-image-515007\" title=\"Vaja valjenje v polo\u017eaju plank\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja razli\u010dica: Valjenje \u017eoge v polo\u017eaju plank na kolenih<\/h4>\n\n\n\n<p>To vajo lahko tudi poenostavite. Za\u010detni polo\u017eaj prilagodite tako, da pokleknete. Nato nadaljujte enako kot pri razli\u010dici z iztegnjenimi nogami.<\/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. Stranski plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte bo\u010dno ob \u017eogi in na njej z eno roko naredite predro\u010dni plank. Drugo roko lahko polo\u017eite na bok. Noge naj bodo iztegnjene, naslonite se na stopala, zgornja noga naj bo korak naprej v primerjavi s spodnjo. Napnite telo in ga posku\u0161ajte ohraniti v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund. Nato zamenjajte strani. Vajo lahko naredite bolj intenzivno, tako da drugo roko dvignete proti stropu.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, pretirano dvigovanje medenice navzgor, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank.gif\" alt=\"Vaja stranski plank z vadbeno \u017eogo\" class=\"wp-image-515023\" title=\"Vaja stranski plank z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja razli\u010dica: Stranski plank na kolenih<\/h4>\n\n\n\n<p>To vajo si lahko olaj\u0161ate tako, da pokleknete in kolena postavite skupaj ter si tako zagotovite dodatno oporno to\u010dko.<\/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. Zasuk<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu na \u017eogi za vadbo, pokr\u010dite kolena in imejte stopala na tleh. Roki iztegnite naprej in sklenite dlani skupaj. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko se obrnete na eno stran. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in gib ponovite na drugi strani.<\/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.cz\/blog\/wp-content\/uploads\/2023\/12\/Twist-na-fitlopte.gif\" alt=\"Zasuk z vadbeno \u017eogo\" class=\"wp-image-515055\" title=\"Zasuk z vadbeno \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Te\u017eja razli\u010dica: Obte\u017eeni zasuk<\/h3>\n\n\n\n<p>Vajo lahko ote\u017eite z dodajanjem te\u017ee rokam, na primer z <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dnimi ute\u017emi<\/a> ali <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" class=\"ek-link\">ute\u017emi za zapestje<\/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\">6. Scapula Pulldown<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na \u017eogi z zgornjim delom stegen, medenico in trebuhom. Stopala zasidrajte v tla z iztegnjenimi prsti, ki naj bodo med seboj oddaljeni pribli\u017eno meter. Roki iztegnite, ramena potegnite stran od u\u0161es in ohranite glavo v liniji s hrbtenico. Aktivirajte mi\u0161ice jedra, hrbta in zadnjice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko komolce pribli\u017eate bokom. V spodnjem polo\u017eaju vztrajajte 1-2 sekundi, nato vdihnite in se vrnite v za\u010detni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje hrbta, dvigovanje ramen, 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.cz\/blog\/wp-content\/uploads\/2023\/12\/Stahovani-lopatek.gif\" alt=\"Vaja Scapula Pulldown\" class=\"wp-image-515039\" title=\"Vaja Scapula Pulldown\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Te\u017eja razli\u010dica: Scapula Pulldown z vadbenim trakom<\/h4>\n\n\n\n<p>Z obema rokama zgrabite <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\">vadbeni trak<\/a> ali <a href=\"https:\/\/gymbeam.si\/vadbeni-trak-resistance-band-soft-gymbeam.html\" class=\"ek-link\">ekspander<\/a> in ga potegnite pred ali za glavo.<\/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\">7. Upogibanje kolen in sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Zavzemite polo\u017eaj plank z iztegnjenimi rokami, goleni in kolena polo\u017eite na \u017eogo za vadbo. Roke polo\u017eite pribli\u017eno pod ramena. Iztegnite noge, napnite telo in ga posku\u0161ajte obdr\u017eati v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> V prvi fazi vaje izdihnite, ko potegnete kolena proti komolcem in vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Takoj nadaljujte z drugo fazo, v kateri upognite roke v komolcih in izvedite potisk. Nadaljujte z izmeni\u010dnim dvigovanjem kolen in potiskanjem.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Izkrivljanje hrbta v za\u010detnem polo\u017eaju, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Pushup-and-tuck.gif\" alt=\"Vaja upogibanje kolen in sklece\" class=\"wp-image-514991\" title=\"Vaja upogibanje kolen in sklece\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">La\u017eja ali te\u017eja razli\u010dica vaje<\/h4>\n\n\n\n<p>Vajo si lahko olaj\u0161ate tako, da \u017eogo pribli\u017eate rokam. \u010ce \u017eelite, da bo vaja bolj zahtevna, poskusite namesto pritegov s koleni izvajati celotne pritege.<\/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\">8. Valjanje z gle\u017enji<\/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 vrh \u017eoge za vadbo. Roke polo\u017eite ob telo z dlanmi, obrnjenimi navzdol.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte glutealne mi\u0161ice tako, da dvignete medenico. Glavo, zgornji del hrbta in roke imejte na blazini kot oporne to\u010dke. \u017dogo za vadbo premaknite proti sebi tako, da pokr\u010dite kolena in jo kotalite od pete do prstov. Nato jo vrnite v za\u010detni polo\u017eaj tako, da iztegnete kolena in jo premaknete s prstov nazaj na pete. Med kotaljenjem morate \u010dutiti, da se mi\u0161ice stegenskih mi\u0161ic aktivirajo. Aktivno je vklju\u010deno tudi jedro. Medenica naj bo med vajo dvignjena.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje hrbta, nezadostno vklju\u010devanje zadnjice, stegen ali trebu\u0161nih mi\u0161ic, 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.cz\/blog\/wp-content\/uploads\/2023\/12\/Hamstring-curl.gif\" alt=\"Vaja hamstring curl z \u017eogo\" class=\"wp-image-515095\" title=\"Vaja hamstring curl z \u017eogo\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Te\u017eja razli\u010dica: Valjanje z gle\u017enji z mostom<\/h4>\n\n\n\n<p>Vajo lahko ote\u017eite tako, da izvedete most. V fazi, ko so kolena pokr\u010dena, spustite zadnjico na tla, se rahlo dotaknite podloge in nato dvignite medenico navzgor. Nato izvedite eno ponovitev mstu in \u0161e naprej izmeni\u010dno izvajajte ti dve vaji.<\/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=\"Vaje_z_vadbeno_zogo_za_krepitev_jedra\"><\/span>Vaje z vadbeno \u017eogo za krepitev jedra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ve\u010d idej za vadbo z \u017eogo za vadbo si oglejte na\u0161 videoposnetek<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky s fit m\u00ed\u010dem pro pevn\u00fd core a lep\u0161\u00ed stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/lL1oTzSai5w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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 \u017eelite okrepiti trebu\u0161ne mi\u0161ice in natrenirati trebuh, si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" class=\"ek-link\"><strong>13 najbolj\u0161ih vaj z \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice<\/strong><\/a><\/li>\n\n\n\n<li>Na podlagi \u010dlanka lahko pripravite u\u010dinkovito vadbo za trebuh in zadnji\u010dne mi\u0161ice: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" class=\"ek-link\">10 u\u010dinkovitih vaj za jedro in zadnjico z vadbeno \u017eogo<\/a><\/strong><\/li>\n\n\n\n<li>Pri treningih glavnih mi\u0161i\u010dnih skupin lahko vklju\u010dite vaje iz \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/\" target=\"_blank\" aria-label=\"Top 13 vaj s fitnes  \u017eogo za vadbo celega telesa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 13 vaj s fitnes  \u017eogo za vadbo celega telesa<\/strong><\/a><\/li>\n\n\n\n<li>Vadbo za celotno telo lahko dose\u017eete tudi z ravnote\u017eno polovi\u010dno \u017eogo. 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\/\" class=\"ek-link\">10 najbolj\u0161ih vaj z ravnote\u017eno \u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite pogosteje telovaditi doma, si v \u010dlanku preberite nasvete, kako za\u010deti: <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/\"><strong>Kako za\u010deti telovaditi doma in pri tem vztrajati? Enostavni nasveti, ki vam bodo pomagali<\/strong><\/a><\/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>Vklju\u010devanje vaj z \u017eogo za vadbo je lahko odli\u010den na\u010din za popestritev vadbene rutine, prepre\u010devanje doseganja to\u010dke brez napredka in doseganje bolj\u0161ih rezultatov. <strong>Z njimi lahko celostno okrepite celotno telo, hkrati pa poskrbite tudi za ravnote\u017eje in koordinacijo.<\/strong> Njihova vsestranskost je namenjena tako za\u010detnikom kot naprednim posameznikom, zato se odli\u010dno prilegajo na\u010drtu vadbe vsakega posameznika. Vendar ne pozabite, da najbolj\u0161e rezultate dose\u017eete z dosledno vadbo, vsaj dvakrat na teden. Nenazadnje ne pozabite dati prednosti zadostnemu po\u010ditku in polnovredni prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel koristen, ga delite s prijatelji in raz\u0161irite navdih za vadbo z vadbeno \u017eogo.<\/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 izbolj\u0161ati ravnote\u017eje in stabilnost? Re\u0161itev je lahko vadba z vadbeno \u017eogo. Poleg tega so primerne tudi za popestritev vadbe za trebuh, roke, hrbet in stegenske mi\u0161ice.<\/p>\n","protected":false},"author":129,"featured_media":515160,"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":[7107,7485,6495,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-517301","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-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>8 u\u010dinkovitih vaj s fitnes \u017eogo za izbolj\u0161anje stabilnosti in razvoj mo\u010di celotnega telesa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izbolj\u0161ati stabilnost in ravnote\u017eje? 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