{"id":520177,"date":"2024-02-06T14:18:08","date_gmt":"2024-02-06T13:18:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520177"},"modified":"2024-02-06T14:18:09","modified_gmt":"2024-02-06T13:18:09","slug":"most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/","title":{"rendered":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico"},"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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#Zakaj_delati_glutealni_most\" title=\"Zakaj delati glutealni most?\">Zakaj delati glutealni most?<\/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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#Kako_pravilno_izvesti_glutealni_most\" title=\"Kako pravilno izvesti glutealni most?\">Kako pravilno izvesti glutealni most?<\/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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#Glutealni_most_v_vasem_vadbenem_nacrtu\" title=\"Glutealni most v va\u0161em vadbenem na\u010drtu\">Glutealni most v va\u0161em vadbenem na\u010drtu<\/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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#10_ucinkovitih_variacij_glutealnega_mostu\" title=\"10 u\u010dinkovitih variacij glutealnega mostu\">10 u\u010dinkovitih variacij glutealnega mostu<\/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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#Vaje_s_telesno_tezo_za_zadnjico\" title=\"Vaje s telesno te\u017eo za zadnjico\">Vaje s telesno te\u017eo za zadnjico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#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-7\" href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutealn most ali dvig zadnjice oziroma samo most, se uvr\u0161\u010da med najbolj priljubljene vaje z lastno te\u017eo za treniranje zadnjice. V svoji osnovni obliki, brez kakr\u0161ne koli opreme, <strong>je idealen za za\u010detnike. <\/strong>Z dodajanjem upora, kot je uporaba ute\u017ei, pa postane <strong>izziv tudi za napredne \u0161portnike.<\/strong> Zaradi vsestranskosti je ta vaja dragocen dodatek k na\u010drtu vadbe za skoraj vsakogar. Nau\u010dite se pravilno izvajati osnovno razli\u010dico mostu in preizkusite njegove razli\u010dice z uporabo fitnes pripomo\u010dkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob omembi te vaje se lahko spomnite ikoni\u010dnega videospota za pesem &#8220;Call On Me&#8221; Erica Prydza, kjer skupina vade\u010dih izvaja most na uri aerobike. Morda je prav zaradi tega most postal \u0161e posebej priljubljen med \u017eenskami, ki upajo, da bodo dosegle <strong>seksi, okroglo zadnjico.<\/strong> Vendar pa lahko ta vaja koristi tudi mo\u0161kim. Podobna je potisku bokov, ki je ena najbolj\u0161ih vaj za krepitev glutealnih mi\u0161ic. Mo\u010dnej\u0161a zadnjica lahko nato <strong>pomaga pri atletskih uspehih<\/strong> v fitnesu, na teka\u0161ki stezi in na nogometnem igri\u0161\u010du.<\/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=\"Zakaj_delati_glutealni_most\"><\/span>Zakaj delati glutealni most?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutealni most je <strong>funkcionalna vaja za zadnjico<\/strong>, ki jo lahko izvajate s fitnes pripomo\u010dki ali brez njih. Kak\u0161ne so njegove druge prednosti?<\/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. Izvajate ga lahko kjerkoli<\/h3>\n\n\n\n<p>Za to vajo ne potrebujete nobenih ute\u017ei. To je nekaj, kar lahko <strong>po\u010dnete doma, na po\u010ditnicah ali skoraj kjerkoli.<\/strong> Samo vzemite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010do<\/a>, jo polo\u017eite na tla in pripravljeni ste. To je tudi priro\u010dna poteza pri vadbi, ko nimate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ravne klopi<\/a> za dvige bokov in potrebujete ustrezno zamenjavo.<\/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. Primerna je tako za za\u010detnike kot za napredne \u0161portnike<\/h3>\n\n\n\n<p>Celo za\u010detniki se lahko spopadejo z osnovno razli\u010dico glutealnega mostu. Naprednej\u0161i \u0161portniki lahko nato pove\u010dajo intenzivnost z dodajanjem upora v obliki ro\u010dke, <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebella<\/a> ali <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" aria-label=\"elasti\u010dnega traku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnega traku<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Krepi zadnji\u010dne in stegenske mi\u0161ice<\/h3>\n\n\n\n<p>Z glutealnim mostom boste <strong>okrepili zadnji\u010dne in stegenske mi\u0161ice<\/strong>. Njihova ve\u010dja mo\u010d in hitrost vam bosta pri\u0161li prav ne le med vadbo v fitnesu, temve\u010d tudi pri dejavnostih, kot so tek, kolesarjenje in ekipni \u0161porti, kot sta nogomet ali ko\u0161arka. S to vajo lahko tako postanete nekoliko bolj\u0161i \u0161portnik. <span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg\" alt=\"Prednosti vaje glutealnega mostu\" class=\"wp-image-516747\" title=\"Prednosti vaje glutealnega mostu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pomagal bo oblikovati seksi zadnjico<\/h3>\n\n\n\n<p>\u010ce je va\u0161 cilj \u010dvrsta in okrogla zadnjica, vsekakor razmislite o vklju\u010ditvi glutealnega mostu v svojo vadbeno rutino. Priporo\u010da ga tudi trener Bret Contreras, znan tudi kot The Glute Guy, ki je med najve\u010djimi strokovnjaki za razvoj glutealnih mi\u0161ic. Po njegovem mnenju izvedba glutealnega mostu z dodatnim uporom povzro\u010di podobno aktivacijo zadnji\u010dnih mi\u0161ic kot izvajanje dviga bokov. To pomeni, <strong>da je v tem pogledu lahko u\u010dinkovitej\u0161i od po\u010depov.<\/strong> \u010ceprav ima bolj omejen obseg gibanja in morda ne omogo\u010da dviga tolik\u0161ne te\u017ee kot dvig bokov, je \u0161e vedno primerna izbira za za\u010detnike in situacije, ko nimate dostopa do klopi in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palice<\/a> z <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate -iron-51-mm-gymbeam.html\" class=\"ek-link\">ute\u017emi<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kaj je potrebno za oblikovanje \u010dvrste in zaobljene zadnjice, ne spreglejte \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako tonirati in oblikovati svojo zadnjico in noge<\/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\">5. Pomaga krepiti mi\u0161ice medeni\u010dnega dna in spodnjega dela hrbta<\/h3>\n\n\n\n<p>Glutealni most lahko pomaga tudi pri zdravju mi\u0161i\u010dno-skeletnega sistema. Ko se ga boste nau\u010dili izvajati pravilno, boste <strong>okrepili mi\u0161ice medeni\u010dnega dna,<\/strong> ki s starostjo rade oslabijo in lahko povzro\u010dajo intimne te\u017eave, zlasti pri \u017eenskah. Hkrati spodbuja pravilno aktivacijo glutealnih mi\u0161ic, kar lahko prinese <strong>olaj\u0161anje mi\u0161ic v spodnjem delu hrbta.<\/strong> Te mi\u0161ice pogosto bolijo, ker prevzamejo funkcijo gluteusov in postanejo preobremenjene. <span class=\"tadv-color\" style=\"color: #ff6600\"> [3, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce imate te\u017eave s hrbtom, poskusite <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 vaj za laj\u0161anje bole\u010din v hrbtu.<\/strong><\/a><\/li>\n\n\n\n<li>Za bolj\u0161i vpogled v vzroke te\u017eav s hrbtom in re\u0161itve, kako se jih znebiti, si oglejte \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev, kako se jih znebiti<\/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<h3 class=\"wp-block-heading\">6. Primerna je za aktivacijsko vajo<\/h3>\n\n\n\n<p>Ta vaja je odli\u010dna za ogrevanje in aktiviranje jedra in zadnjice pred vadbo za noge in zadnjico. \u010ce jo izvajate s pravilno tehniko, <strong>u\u010dinkovito vklju\u010dite mi\u0161ice zadnjice<\/strong> in jih pripravite na zahtevne po\u010depe in druge vaje za noge. Zato je dragocen dodatek k rutini ogrevanja za vse, ki \u017eelijo optimizirati vadbo gluteusa. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/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=\"86038,86395,86551,107959\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pravilno_izvesti_glutealni_most\"><\/span>Kako pravilno izvesti glutealni most?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>To vajo boste najbolje izkoristili, ko se boste nau\u010dili pravilne tehnike.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Za\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ulezite se na hrbet in polo\u017eite roke ob telo z dlanmi na tleh.<\/li>\n\n\n\n<li>Pokr\u010dite kolena, jih pribli\u017eajte bokom in stopala ali samo pete polo\u017eite na tla.<\/li>\n\n\n\n<li>Glavo, zgornji del hrbta, roke in stopala ali samo pete imejte ves \u010das izvajanja vaje na tleh.<\/li>\n\n\n\n<li>Aktivirajte jedro, ki pomaga za\u0161\u010dititi spodnji del hrbta pred preobremenitvijo.<\/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\">2. Izvedba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izdihnite in z aktiviranjem mi\u0161ic zadnjice in stegenskih mi\u0161ic dvignite medenico navzgor.<\/li>\n\n\n\n<li>Za ve\u010djo stabilnost pritisnite stopala v tla.<\/li>\n\n\n\n<li>Dvignite medenico do vi\u0161ine, kjer ramena, boki in kolena tvorijo nami\u0161ljeno ravno \u010drto.<\/li>\n\n\n\n<li>V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic.<\/li>\n\n\n\n<li>V tem polo\u017eaju vztrajajte sekundo ali dve, nato pa z vdihom nadzorovano spustite medenico navzdol.<\/li>\n\n\n\n<li>Nadaljujte z naslednjo ponovitvijo.<\/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\">3. Katere so najpogostej\u0161e napake pri izvajanju glutealnega mostu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Omejen obseg gibanja.<\/li>\n\n\n\n<li>Nezadostna aktivacija glutealnih mi\u0161ic in jedra.<\/li>\n\n\n\n<li>Pretirano upogibanje spodnjega dela hrbta (previsok dvig medenice).<\/li>\n\n\n\n<li>Nenadzorovano gibanje.<\/li>\n\n\n\n<li>Stopala so preve\u010d oddaljena od zadnjice.<\/li>\n\n\n\n<li>Pri razli\u010dicah z ve\u010djo te\u017eo je lahko te\u017eava tudi v izbiri napa\u010dnega upora.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg\" alt=\"Pravilna tehnika glutealnega mostu\" class=\"wp-image-516763\" title=\"Pravilna tehnika glutealnega mostu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Glutealni_most_v_vasem_vadbenem_nacrtu\"><\/span>Glutealni most v va\u0161em vadbenem na\u010drtu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsakodnevna vklju\u010ditev glutealnega mostu v vadbo za hitre rezultate morda ni najbolj\u0161i pristop.<strong> Lahko pride do preobremenitve mi\u0161ic zadnjice in ledvenega dela.<\/strong> Po drugi strani pa izvajanje le enkrat na dva tedna verjetno ne bo prineslo opaznih rezultatov. Zato je klju\u010dno, da najdete uravnote\u017een pristop in to vajo pametno vklju\u010dite v svoj na\u010drt vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kot del vadbe za zadnjico je najbolje 2 do 3-krat tedensko izvajati glutealni most.<\/li>\n\n\n\n<li>\u0160tevilo serij je od 3 do 5, odvisno od koli\u010dine upora in drugih vaj v vadbi.<\/li>\n\n\n\n<li>Med serijami po\u010divajte od 30 do 90 sekund.<\/li>\n\n\n\n<li>\u0160tevilo ponovitev za osnovno razli\u010dico brez upora je 15 do 20.<\/li>\n\n\n\n<li>Izvajajte razli\u010dice z dodatnim uporom v 8 do 15 ponovitvah.<\/li>\n\n\n\n<li>Primerna je tudi kot aktivacijska vaja pred treningom spodnjega dela telesa.<\/li>\n\n\n\n<li>Primerna je tudi za kro\u017eno vadbo ali vadbo HIIT.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku lahko najdete dodatne vaje za vadbo spodnjega dela telesa brez opreme: <a href=\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako delati na svoji zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico<\/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\">Kako izvajati glutealni most za napredne \u0161portnike?<\/h3>\n\n\n\n<p>\u010ce brez te\u017eav opravite 15 do 20 ponovitev, ne da bi ob\u010dutili mi\u0161i\u010dno utrujenost, <strong>morate mi\u0161icam dati novo spodbudo za nadaljnjo rast in krepitev.<\/strong> Pri tem vam lahko pomagajo ti nasveti za vadbo:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po\u010ditek med posameznimi vajami <strong>postopoma skraj\u0161ajte<\/strong> za 10 sekund.<\/li>\n\n\n\n<li><strong>Vklju\u010dite supersete,<\/strong> med katerimi brez odmora zaporedoma izvedete dve ali ve\u010d razli\u010dic te vaje.<\/li>\n\n\n\n<li><strong>Preizkusite glutealni most z uporom<\/strong> z <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\u010dnim trakom<\/a>, <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>, <a href=\"https:\/\/gymbeam.si\/water-powerbag-vreca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag vre\u010do<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite med vadbo dati vse od sebe? Potem ne smete zamuditi na\u0161ega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-vadbo-doma-bolj-zahtevno-tudi-brez-fitnes-pripomockov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako narediti vadbo na domu bolj zahtevno tudi brez fitnes pripomo\u010dkov<\/a><\/strong>.<\/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\/DSCF0209-1124x749.jpg\" alt=\"Glutealni most za napredne \u0161portnike\" class=\"wp-image-516779\" title=\"Glutealni most za napredne \u0161portnike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-2048x1365.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=\"10_ucinkovitih_variacij_glutealnega_mostu\"><\/span>10 u\u010dinkovitih variacij glutealnega mostu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi korak k obvladovanju te vaje je <strong>u\u010denje pravilne tehnike osnovne razli\u010dice glutealnega mostu.<\/strong> Po tem lahko dodate elasti\u010dni trak ali dodatno ute\u017e. Najzahtevnej\u0161i pa je most na <a href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pripomo\u010dkih za ravnote\u017eje<\/a> ali vadbenem kompletu za suspenzijo, ki bo prav tako preizkusil va\u0161o mo\u010d jedra.<\/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. Glutealni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> le\u017eite na hrbtu in polo\u017eite roke ob telo z dlanmi na tleh. Pokr\u010dite kolena, jih pribli\u017eajte bokom in stopala ali samo pete polo\u017eite na tla.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> aktivirajte mi\u0161ice zadnjice in stegenske mi\u0161ice, da se medenica dvigne navzgor. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. V tem polo\u017eaju vztrajajte sekundo ali dve, nato pa medenico nadzorovano spustite navzdol. Nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/08-glute-bridge-zakladni.gif\" alt=\"Kako izvesti glutealni most?\" class=\"wp-image-516795\" title=\"Kako izvesti glutealni most?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Glutealni most z eno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> ostanite v za\u010detnem polo\u017eaju osnovne razli\u010dice mostu in eno nogo pokr\u010deno dvignite navzgor.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> aktivirajte mi\u0161ice zadnjice in stegenske mi\u0161ice, da se medenica dvigne navzgor. Prepri\u010dajte se, da dvignjena noga ostane v istem polo\u017eaju in da gib izhaja izklju\u010dno iz medenice. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. V tem polo\u017eaju vztrajajte sekundo ali dve, nato pa medenico nadzorovano spustite navzdol. Po kon\u010dani seriji zamenjajte noge in isto vajo izvedite z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/09-glute-bridge-single-leg.gif\" alt=\"Kako izvesti glutealni most z eno nogo?\" class=\"wp-image-516811\" title=\"Kako izvesti glutealni most z eno nogo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Frog Pump<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> le\u017eite na hrbtu in polo\u017eite roke ob telo z dlanmi na tleh. Pokr\u010dite kolena, stopala pribli\u017eajte bokom in jih obrnite drugo proti drugi, da se dotikata.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> izvedite vajo enako kot pri osnovnem polo\u017eaju glutealnega mostu.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/15-glute-bridge-frog-pump.gif\" alt=\"Kako izvesti Frog Pump?\" class=\"wp-image-516907\" title=\"Kako izvesti Frog Pump?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Glutealni most z elasti\u010dnim trakom <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>nad kolena namestite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/komplet-vadbenih-trakov-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trak<\/a> z zaprto zanko. Nato se ulezite na hrbet na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a>, zavzemite osnovni polo\u017eaj za glutealni most in razmaknite noge, da napnete elasti\u010dni trak.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> vajo izvedite enako kot pri osnovnem polo\u017eaju za glutealni most in poskrbite, da bo trak ostal napet ves \u010das trajanja serije.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega dela hrbta, nenadzorovano gibanje, nezadosten ali pretiran upor traku.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/10-glute-bridge-s-gumou.gif\" alt=\"Kako izvesti glutealni most z upornim trakom?\" class=\"wp-image-516827\" title=\"Kako izvesti glutealni most z upornim trakom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Glutealni most z ute\u017emi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> postavite se v enak polo\u017eaj kot pri osnovnem glutealnem mostu. Nato na medenico polo\u017eite <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e<\/a> in jo dr\u017eite z obema rokama na koncih.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> izvedite vajo enako kot pri osnovnem polo\u017eaju glutealnega mostu. V zgornjem polo\u017eaju lahko vklju\u010dite kratek pridr\u017eek.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega dela hrbta, nenadzorovano gibanje, nezadostna ali pretirana obremenitev.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/11-glute-bridge-s-jednoruckou.gif\" alt=\"Kako izvesti glutealni most z ute\u017ejo?\" class=\"wp-image-516843\" title=\"Kako izvesti glutealni most z ute\u017ejo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Glutealni most s kettlebellom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>postavite se v enak polo\u017eaj kot pri osnovnem glutealnem mostu. Nato na medenico polo\u017eite <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> in ga z rokami dr\u017eite na obeh straneh.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> izvedite vajo enako kot pri osnovnem polo\u017eaju glutealnega mostu. V zgornjem polo\u017eaju lahko vklju\u010dite kratek pridr\u017eek.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega dela hrbta, nenadzorovano gibanje, nezadostna ali pretirana obremenitev.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/17-glute-bridge-kettlebell.gif\" alt=\"Kako izvesti glutealni most s kettlebellom?\" class=\"wp-image-516939\" title=\"Kako izvesti glutealni most s kettlebellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Glutealni most s powerbag vre\u010do<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>postavite se v enak polo\u017eaj kot pri osnovnem glutealnem mostu. Nato na medenico polo\u017eite <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag vre\u010do<\/a> in jo z rokami dr\u017eite na obeh straneh.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> izvedite vajo enako kot pri osnovnem polo\u017eaju glutealnega mostu. V zgornjem polo\u017eaju lahko vklju\u010dite kratek pridr\u017eek.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega dela hrbta, nenadzorovano gibanje, nezadostna ali pretirana obremenitev.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/16-glute-bridge-sandgif-opr.gif\" alt=\"Kako izvesti glutealni most z powerbag vre\u010do?\" class=\"wp-image-516923\" title=\"Kako izvesti glutealni most z powerbag vre\u010do?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Glutealni most s polovi\u010dno \u017eogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> le\u017eite na hrbtu na blazini in stopala postavite na <a href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ravnote\u017eno pol\u017eogo<\/a>. Glavo, zgornji del hrbta in roke imejte na tleh, podobno kot pri osnovni razli\u010dici glutealnega mostu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> dvignite medenico podobno kot pri osnovni razli\u010dici glutealnega mostu. Vendar bodite posebej pozorni na koordinacijo gibanja in ohranjanje ravnote\u017eja, zlasti v zgornjem polo\u017eaju vaje.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/13-glute-bridge-bose-oprava-1.gif\" alt=\"Kako izvesti glutealni most s polovi\u010dno \u017eogo? \" class=\"wp-image-516875\" title=\"Kako izvesti glutealni most s polovi\u010dno \u017eogo? \"\/><\/figure>\n<\/div>\n\n\n<p>Dvignjen glutealni most lahko izvajate tudi s pomo\u010djo drugih pripomo\u010dkov, kot je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitnes-steper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes steper<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometri\u010dna \u0161katla<\/a>, nizka klop, ali doma, na primer na kav\u010du.<\/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\">9. Glutealni most z vadbeno \u017eogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> le\u017eite na hrbtu na blazini in stopala postavite na <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eogo za vadbo<\/a>. Glavo, zgornji del hrbta in roke imejte na tleh, podobno kot pri osnovni razli\u010dici glutealnega mostu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> vajo izvajajte enako kot pri osnovnem polo\u017eaju glutealnega mostu in bodite \u010dim bolj pozorni na usklajenost gibanja. V zgornjem polo\u017eaju lahko vklju\u010dite kratek zadr\u017eek.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/12-glute-bridge-oprava-1.gif\" alt=\"Kako izvesti glutealni most z vadbeno \u017eogo?\" class=\"wp-image-516859\" title=\"Kako izvesti glutealni most z vadbeno \u017eogo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Glutealni most s suspenzerjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> le\u017eite na hrbtu na blazini, dvignite pokr\u010dene noge in stopala polo\u017eite v trakove <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijskega seta<\/a>. Glavo, zgornji del hrbta in roke imejte na tleh, podobno kot pri osnovni razli\u010dici glutealnega mostu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> dvignite medenico podobno kot pri osnovni razli\u010dici glutealnega mostu. Vendar bodite \u010dim bolj pozorni na aktivacijo jedra, koordinacijo gibanja in ohranjanje ravnote\u017eja, zlasti v zgornjem polo\u017eaju vaje.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje spodnjega 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/14-glute-bridge-na-TRX.gif\" alt=\"Kako izvesti glutealni most s suspenzerjem? \" class=\"wp-image-516891\" title=\"Kako izvesti glutealni most s suspenzerjem? \"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_s_telesno_tezo_za_zadnjico\"><\/span>Vaje s telesno te\u017eo za zadnjico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odkrijte ve\u010d vaj za zadnjico, za katere ne potrebujete pripomo\u010dkov, v na\u0161em videoposnetku.<\/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=\"Doma\u010da vadba l Vaje z lastno te\u017eo za oblikovanje zadnjice l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ccFPBUYAEBA?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>V \u010dlanku najdete ve\u010d vaj za zadnjico brez truda: <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Pridobite trdno in izoblikovano zadnjico brez ute\u017ei. Preizkusite vadbo s trakom za krepitev mi\u0161ic<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce vas \u010daka trening v telovadnici, poskusite vklju\u010diti vaje iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">9 najbolj\u0161ih vaj za zadnjico in noge<\/a><\/strong><\/li>\n\n\n\n<li>Ali imate pri roki kettlebell? V tem primeru lahko v vadbo vklju\u010dite dodatne vaje za spodnji del telesa, kot pi\u0161e v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">8 najbolj\u0161ih vaj za zadnjico in noge s kettlebell ute\u017ejo<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce si \u017ee nekaj \u010dasa prizadevate za oblikovanje zadnjice in niste prepri\u010dani, da morda delate napako, vam bo morda v pomo\u010d \u010dlanek &#8220;<strong><a href=\"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Miti o vajah za zadnjico, ki vas lo\u010dijo od mo\u010dnej\u0161e, okroglej\u0161e in \u010dvrstej\u0161e zadnjice<\/a><\/strong>&#8220;.<\/li>\n\n\n\n<li>\u010ce radi telovadite doma in postavljate doma\u010do telovadnico, ne smete zamuditi tega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Nepogre\u0161ljivi pripomo\u010dki za doma\u010do telovadnico<\/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>Glutealni most je u\u010dinkovita vaja za <strong>krepitev glutealnih mi\u0161ic in doseganje zaobljene zadnjice.<\/strong> Poleg tega za izvajanje ne potrebujete nobene opreme. \u010ce \u017eelite, da je vaja bolj zahtevna, lahko uporabite elasti\u010dni trak ali dodate ute\u017e v obliki kettlebella. Poleg pravilne tehnike je <strong>klju\u010dnega pomena tudi, da ga v vadbo vklju\u010dujete redno, vsaj dvakrat na teden.<\/strong> S\u010dasoma postopoma pove\u010dajte \u0161tevilo ponovitev, serij ali te\u017eo bremena. Tako se boste dr\u017eali na\u010dela progresivne preobremenitve, ki je bistvenega pomena za doseganje novih rezultatov.<\/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 lahko delite s svojimi prijatelji in jim posredujete nasvete za nekaj razli\u010dic glutealnega mostu!<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Glutealni most je odli\u010dna vaja za okroglo in \u010dvrsto zadnjico. Kako ga pravilno izvajati z lastno telesno te\u017eo, uporom ali drugimi pripomo\u010dki?<\/p>\n","protected":false},"author":129,"featured_media":516727,"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":[7485,7263,6447,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-520177","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-za-moc","10":"tag-vaje-z-lastno-tezo","11":"tag-vaje-za-zadnjico","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?\" \/>\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\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-06T13:18:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-06T13:18:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico\",\"datePublished\":\"2024-02-06T13:18:08+00:00\",\"dateModified\":\"2024-02-06T13:18:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\"},\"wordCount\":2438,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"keywords\":[\"trening\",\"trening za mo\u010d\",\"vaje z lastno te\u017eo\",\"vaje za zadnjico\"],\"articleSection\":[\"Vadba in trening\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\",\"name\":\"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"datePublished\":\"2024-02-06T13:18:08+00:00\",\"dateModified\":\"2024-02-06T13:18:09+00:00\",\"description\":\"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog","description":"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/","og_type":"article","og_title":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog","og_description":"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?","og_url":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/","og_site_name":"GymBeam Blog","article_published_time":"2024-02-06T13:18:08+00:00","article_modified_time":"2024-02-06T13:18:09+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico","datePublished":"2024-02-06T13:18:08+00:00","dateModified":"2024-02-06T13:18:09+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/"},"wordCount":2438,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","keywords":["trening","trening za mo\u010d","vaje z lastno te\u017eo","vaje za zadnjico"],"articleSection":["Vadba in trening"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/","url":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/","name":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","datePublished":"2024-02-06T13:18:08+00:00","dateModified":"2024-02-06T13:18:09+00:00","description":"Glutealni most je funkcionalna vaja za \u010dvrsto in okroglo zadnjico. Kako jo izvajati z lastno te\u017eo, uporom ali drugimi pripomo\u010dki?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","width":1200,"height":628,"caption":"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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\/520177","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=520177"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/520177\/revisions"}],"predecessor-version":[{"id":525330,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/520177\/revisions\/525330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/516727"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=520177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=520177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=520177"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=520177"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=520177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}