{"id":521874,"date":"2024-02-06T15:50:22","date_gmt":"2024-02-06T14:50:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=521874"},"modified":"2024-02-06T15:50:23","modified_gmt":"2024-02-06T14:50:23","slug":"treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/","title":{"rendered":"Treniranje nog in zadnjice doma: 14 u\u010dinkovitih vaj z lastno te\u017eo"},"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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Kako_vaje_s_telesno_tezo_usmeriti_v_krepitev_zadnjice_in_nog\" title=\"Kako vaje s telesno te\u017eo usmeriti v krepitev zadnjice in nog?\">Kako vaje s telesno te\u017eo usmeriti v krepitev zadnjice in nog?<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#14_najboljsih_vaj_za_noge_in_zadnjico_z_lastno_tezo\" title=\"14 najbolj\u0161ih vaj za noge in zadnjico z lastno te\u017eo\">14 najbolj\u0161ih vaj za noge in zadnjico z lastno te\u017eo<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Primer_vadbe_za_zadnjico_in_noge_brez_uporabe_opreme\" title=\"Primer vadbe za zadnjico in noge brez uporabe opreme\">Primer vadbe za zadnjico in noge brez uporabe opreme<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Kako_se_lotiti_vadbe_za_stegna_in_noge_z_lastno_tezo_ce_ste_napredni_sportnik\" title=\"Kako se lotiti vadbe za stegna in noge z lastno te\u017eo, \u010de ste napredni \u0161portnik?\">Kako se lotiti vadbe za stegna in noge z lastno te\u017eo, \u010de ste napredni \u0161portnik?<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Vaje_za_zadnjico_z_lastno_tezo\" title=\"Vaje za zadnjico z lastno te\u017eo\">Vaje za zadnjico z lastno te\u017eo<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Kaj_si_je_se_vredno_zapomniti\" title=\"Kaj si je \u0161e vredno zapomniti?\">Kaj si je \u0161e vredno zapomniti?<\/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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I\u0161\u010dete na\u010din za <strong>u\u010dinkovito vadbo zadnjice in nog v udobju svojega doma?<\/strong> \u010ce je tako, ste na pravem mestu. V dana\u0161njem \u010dlanku boste na\u0161li u\u010dinkovite vaje z lastno telesno te\u017eo, ki vam bodo pomagale dose\u010di <strong>zaobljeno zadnjico in \u010dvrsta stegna. <\/strong>Pri tem vam ni treba iti v telovadnico ali uporabljati kakr\u0161nekoli fitnes opreme. Vse, kar potrebujete, je motivacija za trdo delo. Te vaje lahko v vadbo vklju\u010dijo tako za\u010detniki kot napredni \u0161portniki, intenzivnost pa lahko pove\u010date z dodajanjem te\u017ee, na primer z uporabo ute\u017ei ali elasti\u010dnih trakov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med temi vajami boste na\u0161li razli\u010dne razli\u010dice po\u010depov in izpadnih korakov ter nekaj manj obi\u010dajnih gibov. Z njimi boste zadnjico in noge usmerjali z razli\u010dnih zornih kotov ter tako vsestransko <strong>anga\u017eirali mi\u0161ice, tudi sprednje, zadnje in notranje mi\u0161ice stegen.<\/strong> V kombinaciji z ustreznimi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskimi prilagoditvami<\/a> lahko te vaje prispevajo k pove\u010danju, zaokro\u017eitvi in krepitvi va\u0161e zadnjice. Poleg tega pomagajo tudi pri zmanj\u0161evanju odve\u010dne ma\u0161\u010dobe in tonizaciji teh specifi\u010dnih predelov, s \u010dimer boste \u0161e korak bli\u017eje k doseganju svojih ciljev.<\/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_vaje_s_telesno_tezo_usmeriti_v_krepitev_zadnjice_in_nog\"><\/span>Kako vaje s telesno te\u017eo usmeriti v krepitev zadnjice in nog?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsakodnevna vadba za zadnjico in noge ali nasprotno, vadba za spodnji del telesa enkrat na dva tedna verjetno ne bo idealna izbira. <strong>Da se bo va\u0161 trud obrestoval<\/strong> in da boste dosegli vidne rezultate, je pomembno, da se <strong>dr\u017eite nekaj osnovnih pravil.<\/strong><\/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><strong>S spodnjega seznama izberite 4-6 vaj<\/strong> in jih vklju\u010dujte v svoj na\u010drt vadbe najmanj 4 tedne. Nato lahko vse ali le nekatere od njih nadomestite z drugimi, kot si za\u017eelite.<\/li>\n\n\n\n<li><strong>Vaje za zadnjico in stegna izvajajte 2-3-krat na teden.<\/strong> Za zadostno regeneracijo mora biti med posameznimi treningi vsaj 48-urni presledek.<\/li>\n\n\n\n<li><strong>Po 2-3 tednih pove\u010dajte \u0161tevilo ponovitev ali serij za vsako vajo.<\/strong><\/li>\n\n\n\n<li><strong>Med vadbo se vedno osredoto\u010dite na pravilno tehniko.<\/strong><\/li>\n\n\n\n<li><strong>Pri vadbi poskrbite, da se gibate v celotnem obsegu in pri tem ohranjate pravilno tehniko.<\/strong> S tem dose\u017eemo maksimalno razteznost mi\u0161ice v danem polo\u017eaju, kar je pomembno za njeno optimalno anga\u017eiranje.<\/li>\n\n\n\n<li><strong>Prizadevanje za seksi obline pogosto vklju\u010duje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pridobivanje mi\u0161ic<\/a><\/strong> in doseganje zdravega odstotka telesne ma\u0161\u010dobe. Pri doseganju tega cilja vam lahko pomaga tudi prehrana z optimalno koli\u010dino hranilnih snovi in energije, kar lahko preprosto izra\u010dunate z na\u0161im <a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorjem za izra\u010dun energijskega in hranilnega vnosa<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132, 4]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o celoviti vadbi za zadnjico, lahko informacije najdete v na\u0161em \u010dlanku: &#8220;<a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" class=\"ek-link\"><strong>Kako tonirati in oblikovati zadnjico in noge<\/strong><\/a>&#8220;.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Vaje za zadnjico\" class=\"wp-image-517883\" title=\"Vaje za zadnjico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 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=\"14_najboljsih_vaj_za_noge_in_zadnjico_z_lastno_tezo\"><\/span>14 najbolj\u0161ih vaj za noge in zadnjico z lastno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri vsaki vaji boste na\u0161li <strong>pravilno tehniko za osnovno razli\u010dico z uporabo lastne telesne te\u017ee. <\/strong>\u010ce \u017eelite vadbo narediti ote\u017eiti in vklju\u010diti dodatno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017eo<\/a>, je pri vsaki vaji zapisana ustrezna oprema. Preden se lotite vadbe, poskrbite za temeljito ogrevanje, na primer s tekom na mestu ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanjem kolebnice<\/a>. Sledi naj dinami\u010dno raztezanje, pri \u010demer se osredoto\u010dite predvsem na spodnji del telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stopite z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, premaknite medenico nazaj in navzdol ter naredite po\u010dep. Pazite na pravilno dr\u017eo hrbta, da se izognete krivinam v ledvenem in prsnem delu hrbtenice. Nadzorujte globino po\u010depa, da ohranite naravno ukrivljenost hrbtenice. Poskrbite, da bodo kolena, gle\u017enji in prsti ostali v eni ravnini. Izdihnite in se z aktivacijo glutealnih mi\u0161ic in sprednjega dela stegen vrnite v pokon\u010den polo\u017eaj. Ta gib ve\u010dkrat ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> z elasti\u010dnim trakom, ki je med celotnim gibanjem nad koleni, z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno \u017eogo<\/a> nad glavo, z izvajanjem na pol\u017eogi, z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>, s palico, <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a>, <a href=\"https:\/\/gymbeam.si\/medicinska-zoga-gymbeam-51160.html\" class=\"ek-link\">medicinsko \u017eogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" class=\"ek-link\">powerbagom<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Kako izvesti po\u010depe z lastno te\u017eo?\" class=\"wp-image-517899\" title=\"Kako izvesti po\u010depe z lastno te\u017eo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Po\u010dep s skokom v zrak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojite z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, premaknite medenico nazaj in navzdol ter naredite po\u010dep. Nadzorujte globino po\u010depa, da ohranite naravno ukrivljenost hrbtenice. Poskrbite, da bodo koleno, gle\u017eenj in prsti ostali v eni ravnini. Izdihnite in z aktivacijo glutealnih mi\u0161ic in sprednjega dela stegen izvedite skok. V zgornjem polo\u017eaju vdihnite, nato pa se vrnite v po\u010dep in ponovite skok.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvedite po\u010dep s skokom na <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\">\u0161katlo<\/a>, uporabite pol\u017eogo ali dodajte te\u017eo s powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Kako izvesti skok v zraku?\" class=\"wp-image-517931\" title=\"Kako izvesti skok v zraku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Po\u010dep s skokom ven in noter<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stopite z nogami rahlo narazen, pribli\u017eno v \u0161irini bokov. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in sko\u010dite naravnost v po\u010dep. Nato izdihnite, izvedite skok z aktivacijo glutealnih in stegenskih mi\u0161ic ter se vrnite v pokon\u010den polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvedite vpadni in izpadni po\u010dep s skokom na <a href=\"https:\/\/gymbeam.si\/fitnes-steper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper<\/a> ali z powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Kako izvesti po\u010dep s skokom ven in noter?\" class=\"wp-image-517947\" title=\"Kako izvesti po\u010dep s skokom ven in noter?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Po\u010dep in stranski dvig noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stopite z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite, premaknite medenico nazaj in navzdol ter naredite po\u010dep. Z izdihom se zravnajte in dvignite eno nogo. Nato jo spustite nazaj, ponovno po\u010depnite in dvignite drugo nogo. Nadaljujte s po\u010depi, pri \u010demer menjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Po\u010dep izvajajte z <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakom<\/a> nad koleni, z <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>, kettlebellom, <a href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" class=\"ek-link\">\u017eogo<\/a> ali <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\">powerbagom<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Kako izvajati po\u010dep in dvig nog?\" class=\"wp-image-517915\" title=\"Kako izvajati po\u010dep in dvig nog?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. Prsti na nogah naj bodo usmerjeni navzven. Roke polo\u017eite na boke ali jih sklenite pred prsmi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, premaknite medenico nazaj in navzdol ter naredite po\u010dep. Z izdihom vklju\u010dite mi\u0161ice zadnjice in stegenske mi\u0161ice, da se gladko vzravnate. Nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Sumo po\u010dep izvajajte z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>, kettlebellom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enimi ro\u010dkami<\/a> ali powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Kako izvajati sumo po\u010dep?\" class=\"wp-image-518059\" title=\"Kako izvajati sumo po\u010dep?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo po\u010dep s pulzi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen. Prsti na nogah naj bodo usmerjeni navzven. Roke polo\u017eite na boke ali jih sklenite pred prsmi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, premaknite medenico nazaj in navzdol ter naredite po\u010dep. Nato naravno vdihnite in za\u010dnite izvajati majhne gibe navzgor in navzdol v razponu nekaj centimetrov v spodnjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete, nagibanje hrbta, nagibanje naprej, kr\u010denje kolen navznoter, neenakomerna porazdelitev te\u017ee.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Sumo po\u010dep izvajajte z obte\u017eilnim jopi\u010dem, kettlebellom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno ro\u010dko<\/a> ali powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Kako izvajati sumo po\u010dep s pulzi?\" class=\"wp-image-518043\" title=\"Kako izvajati sumo po\u010dep s pulzi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Izpadni korak naprej<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojite z rahlo razkora\u010denimi stopali in rokami na bokih.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Prsti na nogah in kolena naj bodo ves \u010das gibanja obrnjeni rahlo navzven. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Spustite se, dokler stegno ni pribli\u017eno vzporedno s tlemi ali globlje, koleno pa tvori kot 90 stopinj. Izdihnite in se z aktiviranjem mi\u0161ic sprednjega dela stegen in zadnjice vrnite v za\u010detni polo\u017eaj. Nato takoj nadaljujte z naslednjo ponovitvijo z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvajajte po\u010depe na <a aria-label=\"ravnote\u017eni ol \u017eogi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ravnote\u017eni pol \u017eogi<\/a>, s powerbagom, s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palico<\/a> ali z obte\u017eilnim jopi\u010dem.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Kako izvajati izpadni korak naprej?\" class=\"wp-image-518107\" title=\"Kako izvajati izpadni korak naprej?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Izpadni korak s poskokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte z rahlo razkora\u010denimi stopali.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Prsti na nogah in kolena naj bodo ves \u010das gibanja obrnjeni rahlo navzven. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Spustite se, dokler stegno ni pribli\u017eno vzporedno s tlemi ali globlje, koleno pa tvori kot 90 stopinj. Zadnje stopalo se lahko rahlo dotakne <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlage<\/a>. Izdihnite in z aktiviranjem mi\u0161ic sprednjega dela stegen in zadnjice sko\u010dite navzgor, tako da v zraku zamenjate nogi. Ob pristanku vdihnite in takoj nadaljujte z naslednjo ponovitvijo. Za ohranjanje stabilnosti uporabljajte roke.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvajajte skok na pol \u017eogi ali z <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>, powerbagom ali barbellom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Kako izvajati izpadni korak s poskokom?\" class=\"wp-image-518091\" title=\"Kako izvajati izpadni korak s poskokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Izpadni korak na stran<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z rahlo razkora\u010denimi stopali.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in z eno nogo naredite korak vstran, prenesite te\u017eo na nogo in pokr\u010dite koleno. Spustite se, dokler stegno ni pribli\u017eno vzporedno s tlemi oziroma malo globje, koleno pa tvori kot 90 stopinj. Nato vdihnite in se vrnite v za\u010detni polo\u017eaj ter naredite izpadni korak na drugo stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvajajte stranski izpadi s powerbagom, palico, ute\u017eno ro\u010dko, kettlebellom ali z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilnim jopi\u010dem<\/a>. Izpadni korak na stran lahko izvajate tudi tako, da ste v za\u010detnem polo\u017eaju na steperju ali pol \u017eogi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Kako izvajati izpadni korak na stran?\" class=\"wp-image-518075\" title=\"Kako izvajati izpadni korak na stran?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Romunski deadlift na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z rahlo razkora\u010denimi stopali.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Prsti na nogah in kolena naj bodo ves \u010das gibanja obrnjeni rahlo navzven. Te\u017eo prenesite na podporno nogo, ki je rahlo pokr\u010dena v kolenu. Vdihnite, nagnite se naprej in hkrati iztegnite drugo nogo nazaj, pri \u010demer naj bo ta ravna. Ni potrebno, da se va\u0161e telo v spodnjem polo\u017eaju poravna vzporedno s tlemi. Osredoto\u010dite se na ohranjanje naravne ukrivljenosti hrbta ter ob\u010dutenje mi\u0161ic v zadnjici in zadnjem delu stegen. Na za\u010detku bo zado\u0161\u010dalo, \u010de boste nogo dvignili do pribli\u017eno 30-50 cm nad tlemi. Nato izdihnite in se vrnite v za\u010detni polo\u017eaj. Pri ohranjanju stabilnosti vam lahko pomaga tudi dvigovanje roke. Najprej izvedite ve\u010d ponovitev na eni nogi, nato pa nadaljujte z drugo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja, ukrivljanje hrbta.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Mrtvi dvig z eno nogo izvajajte s kettlebellom v roki, z vadbeno \u017eogo nad glavo, na pol \u017eogi ali z uporabo <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 kompleta za vadbo<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Kako izvesti romunski deadlift na eni nogi?\" class=\"wp-image-517995\" title=\"Kako izvesti romunski deadlift na eni nogi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Brca nazaj z iztegnjeno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Za\u010dnite tako, da pokleknete na vse \u0161tiri in iztegnete eno nogo naravnost nazaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, aktivirajte mi\u0161ice zadnjice in dvignite iztegnjeno nogo. Nato vdihnite in jo spustite nazaj ter nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nezadostna aktivacija glutealnih mi\u0161ic, omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o:<\/strong> Izvajajte brco nazaj z <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi za gle\u017enje<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Kako izvajati vajo brca nazaj z iztegnjeno nogo?\" class=\"wp-image-518027\" title=\"Kako izvajati vajo brca nazaj z iztegnjeno nogo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Kro\u017eenje z nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Le\u017eite na boku na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogi<\/a> z iztegnjenimi nogami. Dvignite trup z blazine in se podprite s spodnjo roko. Zgornja roka naj le\u017ei pred telesom.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dvignite zgornji del noge in za\u010dnite delati velike kroge v eno smer. Po kon\u010danem nizu se obrnite na drugo stran in vajo izvedite na enak na\u010din.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o<\/strong>: Kro\u017eenje z nogami ote\u017eite z <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi za gle\u017enje<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Kako izvajti vajo kro\u017eenje z nogo?\" class=\"wp-image-517963\" title=\"Kako izvajti vajo kro\u017eenje z nogo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Stranski plank z dvignjeno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Le\u017eite na boku na podlogi. Spodnjo nogo pokr\u010dite, zgornjo nogo pa iztegnite. Dvignite trup in boke ter se podprite s spodnjo roko. Zgornjo roko polo\u017eite na bok.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom dvignite zgornji del noge do vi\u0161ine, na kateri \u0161e lahko ohranite stabilen polo\u017eaj. Vdihnite in ne\u017eno spustite nogo, da se rahlo dotakne tal, nato nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji se obrnite na drugo stran in vajo izvedite na enak na\u010din.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n\n\n\n<li><strong>Kako z opremo narediti vajo zahtevnej\u0161o s pripomo\u010dki<\/strong>: Stranski plank z dvigom nog lahko ote\u017eite z <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ejo na gle\u017enju<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Kako izvajati stranski plank z dvignjeno nogo?\" class=\"wp-image-518011\" title=\"Kako izvajati stranski plank z dvignjeno nogo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Glutealni most na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na hrbtu, roke polo\u017eite ob telo, dlani naj bodo na tleh. Pokr\u010dite obe koleni, pete pribli\u017eajte zadnjici in eno nogo dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte mi\u0161ice zadnjice in stegenskih mi\u0161ic, da se medenica dvigne navzgor. Pazite, da ostane dvignjena noga v istem polo\u017eaju. Gibanje naj izhaja izklju\u010dno iz medenice. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje mi\u0161ic zadnjice. Zadr\u017eite za sekundo ali dve, nato pa medenico nadzorovano spustite navzdol. Po kon\u010dani seriji zamenjajte nogi in isto vajo izvedite na drugi strani.<\/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\n\n\n<li><strong>Kako narediti vajo zahtevnej\u0161o z vadbeno opremo: <\/strong>Glutealni most na eni nogi izvajajte na pol \u017eogi, s \u0161irokim <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakom<\/a> nad koleni ali s <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebellom<\/a>, polo\u017eenim na medenico.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Kako izvajati vajo glutealni most na eni nogi?\" class=\"wp-image-517979\" title=\"Kako izvajati vajo glutealni most na eni nogi?\"\/><\/figure>\n<\/div>\n\n\n<p>Vaja za glutealni most ima veliko razli\u010dic, z opremo ali brez nje. \u010ce vas zanima, zakaj bi jo morali izvajati in kako jo narediti bolj zahtevno, si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/?p=520177#10_efektivnich_variant_glute_bridge\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glutealni most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in zaobljeno zadnjico<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primer_vadbe_za_zadnjico_in_noge_brez_uporabe_opreme\"><\/span>Primer vadbe za zadnjico in noge brez uporabe opreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred vadbo se ogrejte in razgibajte celotno telo ter se osredoto\u010dite na sprostitev bokov in aktiviranje mi\u0161ic v spodnji polovici telesa. Nato preidite na glavni del, ki vklju\u010duje vaje iz tabele. Pri vsaki vaji si<strong> prizadevajte za 3-5 serij.<\/strong> Preden preidete na naslednjo vajo, lahko opravite vse sklope ene vaje ali pa cikli\u010dno izvajate razli\u010dne vaje in tako ustvarite kro\u017eno vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Med posameznimi vajami si vzemite 30-90-sekundni odmor.<\/strong> Po kon\u010danem glavnem delu vadbe po potrebi dodajte fazo ohlajanja (po\u010dasen tek na mestu ali hoja) in poskrbite za lahkotno raztezanje. To vadbo lahko izvajate 2-3-krat na teden.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vaja<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dep in dvig noge (izmenjava nog)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izpadni korak naprej<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sumo po\u010dep<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Romunski deadlift na eni nogi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 ponovitev na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stranski plank z dvigom noge<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 ponovitev na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glutealni most na eni nogi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 ponovitev na nogo<\/td><\/tr><\/tbody><\/table><\/figure>\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_se_lotiti_vadbe_za_stegna_in_noge_z_lastno_tezo_ce_ste_napredni_sportnik\"><\/span>Kako se lotiti vadbe za stegna in noge z lastno te\u017eo, \u010de ste napredni \u0161portnik?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce brez te\u017eav opravite <strong>15-20 ponovitev,<\/strong> ne da bi ob\u010dutili mi\u0161i\u010dno utrujenost, morate verjetno mi\u0161icam dati novo spodbudo za nadaljnjo rast in krepitev. Pri tem vam lahko pomagajo naslednji 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 postopoma skraj\u0161ajte za 10 sekund.<\/li>\n\n\n\n<li>Vklju\u010dite supersete, pri katerih izvajate dve ali ve\u010d vaj zaporedoma brez odmora.<\/li>\n\n\n\n<li>Stati\u010dne vaje kombinirajte z dinami\u010dnimi. Na primer, tradicionalnim po\u010depom naj sledijo po\u010depi s skokom.<\/li>\n\n\n\n<li>Dodajte upor z uporabo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnega traku<\/a>, <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznjein-zapestja-0-5-kg-gymbeam.html\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>, <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-3-kg-gymbeam.html\" class=\"ek-link\">obte\u017eilnega jopi\u010da<\/a>, <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-3-kg-gymbeam.html\" class=\"ek-link\">ute\u017ei<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebella<\/a> ali <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" class=\"ek-link\">olimpijske palice<\/a> z <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" class=\"ek-link\">dodatnimi ute\u017emi<\/a>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima, kako se med vadbo motivirati do skrajnih meja? 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\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti doma\u010do vadbo bolj zahtevno tudi brez fitnes pripomo\u010dkov<\/a><\/strong>.<\/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\">HIIT vadba za noge in zadnjico za napredne \u0161portnike<\/h3>\n\n\n\n<p>\u010ce se \u017eelite zares utruditi, poskusite s to vadbo HIIT. Menjavali boste dalj\u0161e vadbene intervale in kratke odmore. Poleg u\u010dinkovite krepitve mi\u0161ic zadnjice in stegen boste zaradi visoke intenzivnosti v kratkem \u010dasu <strong>pokurili tudi veliko kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<ul class=\"wp-block-list\">\n<li>40 sekund vadbe, 20 sekund po\u010ditka<\/li>\n\n\n\n<li>za\u010dnite z vajo \u0161tevilka 1, nato preidite na vajo \u0161tevilka 2 itd.<\/li>\n\n\n\n<li>med posameznimi serijami po\u010divajte 1 do 2 minuti<\/li>\n\n\n\n<li>ciljajte na 3 do 5 nizov<\/li>\n\n\n\n<li>vadba naj bi trajala od 17 do 33 minut, odvisno od \u0161tevila serij in intervalov po\u010ditka<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Izpadni korak s poskokom<\/li>\n\n\n\n<li>Sumo po\u010depi<\/li>\n\n\n\n<li>Izpadni korak na stran<\/li>\n\n\n\n<li>Glutealni most na desni nogi<\/li>\n\n\n\n<li>Glutealni most na levi nogi<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vaje_za_zadnjico_z_lastno_tezo\"><\/span>Vaje za zadnjico z lastno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V videoposnetku najdete tudi navdih za vadbo za zadnjico in stegna.<\/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=\"Kaj_si_je_se_vredno_zapomniti\"><\/span>Kaj si je \u0161e vredno zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce se \u017eelite osredoto\u010diti le na krepitev in blikovanje zadnjice brez uporabe opreme, lahko v \u010dlanku najdete u\u010dinkovite vaje: <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 zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okrogle in \u010dvrste zadnjice<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce imate doma kettlebell, lahko v \u010dlanku najdete vaje za spodnji del telesa z uporabo tega pripomo\u010dka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 najbolj\u0161ih vaj za zadnjico in noge s kettlebellom<\/strong><\/a><\/li>\n\n\n\n<li>S pomo\u010djo na\u0161ega \u010dlanka lahko ustvarite vadbo za zadnjico z elasti\u010dnim trakom: <a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pridobite \u010dvrsto in zaobljeno zadnjico brez ute\u017ei. Preizkusite vadbo z vadbenim trakom<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce se odpravljate v fitnes, poskusite vklju\u010diti nekaj vaj iz \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 najbolj\u0161ih vaj za zadnjico in noge<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017ee nekaj \u010dasa intenzivno vadite zadnji\u010dne mi\u0161ice in niste prepri\u010dani ali vadbo izvajate pravilno, vam lahko pomaga \u010dlanek &#8220;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Miti o vajah za zadnji\u010dne mi\u0161ice, ki vas lo\u010dijo od mo\u010dnej\u0161e, okroglej\u0161e in \u010dvrstej\u0161e zadnjice<\/strong><\/a>&#8220;.<\/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>Vaje s telesno te\u017eo za noge in zadnjico so idealne za vse, ki \u017eelijo <strong>popestriti vadbo spodnjega dela telesa.<\/strong> Glavna prednost je, da ne potrebujete nobene opreme in da jih lahko izvajate doma, na vadbenem igri\u0161\u010du ali kjer koli drugje. Ko \u017eelite vadbo dvigniti na novo raven, samo pove\u010dajte \u0161tevilo ponovitev, serij ali obremenitev. Tako lahko nenehno napredujete na poti do <strong>popolnoma napete zadnjice in stegen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite lahko s klasi\u010dno vadbo s priporo\u010denim \u0161tevilom ponovitev ali z visokointenzivnim intervalnim treningom (HIIT), ki je primernej\u0161i za napredne \u0161portnike. Vsakdo, ki se \u017eeli potruditi, bo zagotovo na\u0161el nekaj, kar mu bo v\u0161e\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga lahko delite s prijatelji in jih spodbudite, da se vam pridru\u017eijo na poti do popolnih zadnji\u010dnih mi\u0161ic in lepo oblikovanih nog.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako okrepiti zadnjico in noge brez fitnes opreme? V \u010dlanku je predstavljenih 14 u\u010dinkovitih vaj za mi\u0161ice zadnjice in stegen, skupaj z vzor\u010dnimi treningi, ki vam bodo pomagali dose\u010di va\u0161e fitnes cilje.<\/p>\n","protected":false},"author":129,"featured_media":517880,"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":[6495,6447,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-521874","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-doma-sl","9":"tag-vaje-z-lastno-tezo","10":"tag-vaje-za-noge","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>Treniranje nog in zadnjice doma: 14 u\u010dinkovitih vaj z lastno te\u017eo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vrhunske vaje s telesno te\u017eo za noge in zadnjico brez opreme. Vzor\u010dna vadba in HIIT za napeta stegna in zadnjico, za za\u010detnike in napredne \u0161portnike.\" \/>\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\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treniranje nog in zadnjice doma: 14 u\u010dinkovitih vaj z lastno te\u017eo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vrhunske vaje s telesno te\u017eo za noge in zadnjico brez opreme. 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