{"id":526594,"date":"2024-03-07T17:19:58","date_gmt":"2024-03-07T16:19:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=526594"},"modified":"2024-03-07T17:19:59","modified_gmt":"2024-03-07T16:19:59","slug":"9-najboljsih-vaj-za-stegna-in-meca","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/","title":{"rendered":"9 najbolj\u0161ih vaj za stegna in me\u010da"},"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\/9-najboljsih-vaj-za-stegna-in-meca\/#Kako_trenirati_stegna_in_meca\" title=\"Kako trenirati stegna in me\u010da?\">Kako trenirati stegna in me\u010da?<\/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\/9-najboljsih-vaj-za-stegna-in-meca\/#9_najucinkovitejsih_vaj_za_stegna_in_meca\" title=\"9 naju\u010dinkovitej\u0161ih vaj za stegna in me\u010da\">9 naju\u010dinkovitej\u0161ih vaj za stegna in me\u010da<\/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\/9-najboljsih-vaj-za-stegna-in-meca\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdo si ne bi \u017eelel <strong>mo\u010dnih in lepo oblikovanih stegen in me\u010d?<\/strong> Ti deli dajejo nogam obliko in volumen. Hkrati imajo klju\u010dno vlogo pri vsakodnevni dejavnosti, zlasti pri hoji in ohranjanju ravnote\u017eja. Zato je smiselno, da vaje za te dele vklju\u010dite v svojo vadbeno rutino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med vadbo pogosto spregledamo me\u010da, kar lahko privede do nesorazmerno razporejene mi\u0161i\u010dne mase v nogah. Poleg tega so sredi\u0161\u010de dinami\u010dne mo\u010di spodnjih okon\u010din, zlasti pri <strong>skokih, teku, kolesarjenju<\/strong> ali <strong>hoji po stopnicah ali hribih.<\/strong> Z njihovo krepitvijo lahko izbolj\u0161ate svojo sposobnost hitrej\u0161ega in u\u010dinkovitej\u0161ega gibanja. \u010ceprav ima <a href=\"https:\/\/gymbeam.si\/blog\/kako-genetika-vpliva-na-rast-in-moc-misic-domac-dnk-test-pomaga-odkriti-vas-naravni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetika<\/a> zagotovo pomembno vlogo pri njihovi velikosti, to \u0161e ne pomeni, da je krepitev tega podro\u010dja brez pomena. Morda ne boste razvili teles kot profesionalni bodybuilderji, vendar to ni cilj, razen \u010de si prizadevate za naziv Mr. Olympia. Pri vadbi je najbolje kombinirati vaje za me\u010da z vajami za stegna, zato smo jih povezali v dana\u0161njem \u010dlanku.<\/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_trenirati_stegna_in_meca\"><\/span>Kako trenirati stegna in me\u010da?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medtem ko mi\u0161ice stegen in me\u010d uporabljate pri vsakodnevnih dejavnostih, kot sta tek ali hoja po stopnicah, <strong>potrebujejo za svojo rast in krepitev precej\u0161njo spodbudo.<\/strong> To najbolje dose\u017eemo z dobro izbranimi vajami v fitnesu, ki se izvajajo na napravah, z <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\u017emi<\/a> ali z <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno palico<\/a>. Seveda je klju\u010dnega pomena, da se najprej nau\u010dite izvajati vaje s pravilno tehniko in nato po\u010dasi pove\u010dujete obremenitev, ko pridobivate mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri vadbi za stegna in me\u010da morate za\u010deti z ogrevanjem in raztezanjem, tako kot pri vseh drugih vrstah vadbe.<\/strong> S tem mi\u0161ice pripravite na obremenitev in zmanj\u0161ate tveganje za po\u0161kodbe. Zadostuje \u017ee nekaj minut na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">napravi za veslanje<\/a>, s <a href=\"https:\/\/gymbeam.si\/kolebnice\" class=\"ek-link\">kolebnico<\/a> ali morda nekaj poskokov. Nato nadaljujte z raztezanjem celotnega telesa, pri \u010demer se osredoto\u010dite na boke, kolena in gle\u017enje. Nato ste pripravljeni na glavni del vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S predstavljenimi vajami lahko v telovadnici preprosto oblikujete vadbo za stegna in me\u010da. Za za\u010detek <strong>izberite pribli\u017eno 2-3 vaje za vsako mi\u0161i\u010dno skupino in jih izvajajte v 3 delovnih serijah z razponom 8-12 ponovitev na serijo.<\/strong> Prizadevajte si za obremenitev, ki zna\u0161a pribli\u017eno 60-75% va\u0161e 1 RM (najve\u010dja mo\u010d za 1 ponovitev). Vadbo za stegna in me\u010da izvajajte samostojno ali v kombinaciji z manj zahtevno mi\u0161i\u010dno skupino, kot so trebu\u0161ne mi\u0161ice, najbolje <strong>2-3-krat na teden.<\/strong> Ne pozabite, da popolna regeneracija mi\u0161ic po vadbi za mo\u010d obi\u010dajno traja <strong>24-72 ur.<\/strong> Zato ustrezno na\u010drtujte vadbo in tedensko pogostost za posamezne mi\u0161i\u010dne skupine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133] <\/sup> <\/mark><\/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 tudi iz\u010drpen vodnik za oblikovanje zadnjice in nog, vklju\u010dno s prehranskimi priporo\u010dili, ga najdete v \u010dlanku: <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 oblikovati zadnjico in noge<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"Kako trenirati stegna in me\u010da?\" class=\"wp-image-521559\" title=\"Kako trenirati stegna in me\u010da?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.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=\"9_najucinkovitejsih_vaj_za_stegna_in_meca\"><\/span>9 naju\u010dinkovitej\u0161ih vaj za stegna in me\u010da<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z na\u0161tetimi vajami boste u\u010dinkovito trenirali <strong>glavne mi\u0161i\u010dne skupine stegen,<\/strong> vklju\u010dno z mi\u0161ico <em>quadriceps femoris<\/em>, splo\u0161no znano kot <strong>kvadriceps,<\/strong> mi\u0161ico <em>biceps femoris<\/em> ali <strong>dvoglavo stegensko mi\u0161ico<\/strong> in notranje stegenske mi\u0161ice. Pri vajah za me\u010da se bo seveda vklju\u010dila tudi <em>musculus triceps surae<\/em>, <strong>troglava mi\u0161i\u010dna skupina na me\u010dih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te vaje so primerne za fitnes, \u010de pa imate doma <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpijsko palico<\/a> z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">dummbelle<\/a>, <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\">kettlebell<\/a> ali celo <a href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" class=\"ek-link\">powerbag<\/a>, jih lahko <strong>brez te\u017eav izvajate v udobju svojega doma.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vsaki vaji bodite <strong>pozorni na pravilno izvedbo in vklju\u010dite jedro.<\/strong> \u010ce \u017eelite podpreti stabilnost kolen, razmislite o uporabi <a href=\"https:\/\/gymbeam.si\/neoprenska-opornica-za-koleno-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neoprenskih opornic<\/a>. Pri zahtevnih po\u010depih ali mrtvem dvigu je lahko za krepitev jedra in spodnjega dela hrbta koristen <a href=\"https:\/\/gymbeam.si\/vadbeni-pasovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeni pas<\/a>.<\/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=\"4473,86089,93385,107833,108187\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010dep s palico na hrbtu na fitnes napravi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite olimpijsko palico na primerno vi\u0161ino (pod ravnjo ramen) in jo obte\u017eite s plo\u0161\u010datimi ute\u017emi glede na svoje sposobnosti. Postavite se pod <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palico<\/a> z nogami pribli\u017eno v \u0161irini ramen. Palico postavite za vrat in jo z obema rokama primite ob ramenih, tako da komolci ka\u017eejo navzdol. Z vrtenjem palice sprostite varnostne kavlje.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite po\u010dep z premikanjem bokov nazaj in navzdol. Izberite globino po\u010depa, ki vam omogo\u010da, da ohranite naravno ukrivljenost hrbtenice in da lahko iz tega polo\u017eaja vstanete. Koleno, gle\u017eenj in no\u017eni palec naj bodo poravnani v isti liniji. Izdihnite in se z aktiviranjem mi\u0161ic zadnjice in sprednjega dela stegen  vzravnajte. Na enak na\u010din izvedite dodatne ponovitve. Po kon\u010dani seriji vrnite palico nazaj v stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neenakomerna porazdelitev te\u017ee, premik na prste ali pete, prevelika ali premajhna te\u017ea na palici.<\/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\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"Kako izvesti po\u010dep na fitnes napravi smith?\" class=\"wp-image-521485\" title=\"Kako izvesti po\u010dep na fitnes napravi smith?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Po\u010dep z barbellom na hrbtu<\/h5>\n\n\n\n<p>Po\u010depe lahko izvajate tudi z ute\u017emi na obi\u010dajnem stojalu ali s <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>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Goblet po\u010dep<\/h5>\n\n\n\n<p>\u010ce imate na voljo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nastavljiva-dumbbell-utez-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a>, lahko poskusite z goblet po\u010depi. Ute\u017e dr\u017eite z obema rokama pred prsmi, nato pa po\u010dep izvajajte enako kot pri prej opisani osnovni razli\u010dici.<\/p>\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 tem, kako pravilno izvajati po\u010depe, ne spreglejte na\u0161ega \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Po\u010dep: Prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in v telovadnici<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hack Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Na tako imenovano pre\u0161o oziroma napravo hack squat nalo\u017eite ustrezno te\u017eo. Stopite na platformo z nogami v \u0161irini bokov, naslonite hrbet na naslon in naslonite ramena na temu namenjene opore. Z rokami primite ro\u010daje in sprostite varnostne zati\u010de. Izravnajte telo, kolena pa naj bodo rahlo pokr\u010dena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, izvedite nadzorovan po\u010dep, nato pa se z izdihom vrnite v za\u010detni polo\u017eaj, tako da stopala potisnete v platformo in se dvignete. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, kolena se sesedajo navznoter, prevelika ali premajhna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"Kako izvajati hack squat?\" class=\"wp-image-521665\" title=\"Kako izvajati hack squat?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Barbell Hack Squat<\/h5>\n\n\n\n<p>\u010ce nimate dostopa do pre\u0161e, lahko te po\u010depe izvajate z uporabo <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\">palice<\/a>. Na tla polo\u017eite ute\u017eno palico in se postavite s hrbtom proti njej (palica naj bo oprta na spodnji del va\u0161ih me\u010d). Izvedite po\u010dep, primite palico z rokami, ki so polo\u017eene ob telesu in se dvignite. Izvedite \u0161e en po\u010dep, tako da se <a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" class=\"ek-link\">palica z ute\u017emi<\/a> rahlo dotakne tal in takoj nadaljujte z naslednjo ponovitvijo. Hrbet naj bo ves \u010das v naravni krivini.<\/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<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<h3 class=\"wp-block-heading\">3. Leg Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> V tem primeru je treba uporabiti ustrezno te\u017eo. Sedite na klop, se naslonite na naslonjalo in primite ro\u010daje ob sebi. Dvignite noge in stopala postavite na plo\u0161\u010dad v \u0161irini bokov. Pripravite se na prvo ponovitev in sprostite varnostne klju\u010davnice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Po\u010dasi pokr\u010dite kolena in pribli\u017eajte platformo k sebi. Ko so kolena skoraj ob prsih, z izdihom potisnite stopala v platformo. Nadaljujte, dokler noge niso skoraj popolnoma iztegnjene. Pri tem pazite, da hrbet ostane naslonjen na naslonjalo. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, kolena se sesedajo navznoter, dvigovanje hrbta z naslonjala, prevelika ali premajhna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"Kako izvajati vajo leg press?\" class=\"wp-image-521745\" title=\"Kako izvajati vajo leg press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Izteg noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Na napravo nalo\u017eite ustrezno te\u017eo. Sedite na temu namnenjen del, se naslonite nazaj in zataknite gle\u017enje za valj za oporo za goleni. Vi\u0161ino in polo\u017eaj valja prilagodite glede na svoje telesne lastnosti in posebno zasnovo naprave. Z rokami primite ro\u010daje ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in z aktiviranjem mi\u0161ic sprednjih stegen iztegnite noge. V zgornjem polo\u017eaju se lahko zadr\u017eite 1-2 sekundi, nato pa se vrnite v za\u010detni polo\u017eaj. Prizadevajte si, da bo va\u0161 hrbet ves \u010das gibanja pritisnjen ob oporo. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, krivljenje hrbta, prevelika ali premajhna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"Kako izvajati vajo izteg noge?\" class=\"wp-image-521761\" title=\"Kako izvajati vajo izteg noge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Machine Lying Leg Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nalo\u017eite napravo z ustrezno te\u017eo. Z obrazom navzdol se ulezite na klop, stopala pa zataknite za podporne valje in jih namestite med me\u010da in pete. Vi\u0161ino in polo\u017eaj valjev prilagodite glede na svoje telesne lastnosti in posebno zasnovo naprave. Z rokami primite za ro\u010daje.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom in aktiviranjem stegenskih mi\u0161ic potegnite pete proti zadnjici. Ta polo\u017eaju lahko zadr\u017eite 1-2 sekundi, nato pa se vrnite v za\u010detni polo\u017eaj. Vendar pri iztegovanju nog ne obremenite kolen. Takoj nadaljujte z naslednjo ponovitvijo. Medenica naj bo med gibanjem pritisnjena ob oporo, prav tako pa se izogibajte upogibanju hrbta.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljenost spodnjega dela hrbta (ledvenega dela), dvigovanje medenice, prevelika ali premajhna obremenitev.<\/li>\n<\/ul>\n<\/div>\n<\/div>\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\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"Kako izvajati vajo machine lying leg curl?\" class=\"wp-image-521777\" title=\"Kako izvajati vajo machine lying leg curl?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Dumbell Lying Leg Curl<\/h5>\n\n\n\n<p>To vajo lahko izvajate tudi brez uporabe naprave. Uporabite <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\">ravno<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\">nastavljivo vadbeno klop<\/a> in ute\u017e. Ute\u017e polo\u017eite na tla za enega od koncev klopi. Na klop se ule\u017eite z obrazom navzdol, z rokami se oprimite njenih robov in dr\u017eite ute\u017e med nogami. Z izdihom potegnite stopala proti zadnjici. \u010ce se med gibanjem za\u010dne medenica dvigovati, razmislite o tem, da bi pod njo za oporo polo\u017eili zvito <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010do<\/a> ali <a href=\"https:\/\/gymbeam.si\/polkrozni-valj-iz-pene-black-gymbeam.html\" class=\"ek-link\">manj\u0161i valj iz pene<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"Kako izvajati vajo dumbell lying leg curl?\" class=\"wp-image-521729\" title=\"Kako izvajati vajo dumbell lying leg curl?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Postavite se pred ute\u017eno palico, na kateri so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> in postavite stopala nekoliko \u0161ir\u0161e od \u0161irine ramen. Prsti na nogah in kolena naj bodo obrnjeni navzven. Pokr\u010dite kolena in se nagnite naprej proti palici, pri tem pa ohranite naravno ukrivljenost hrbta in glavo v liniji s hrbtenico. Ute\u017eno palico primite z obema rokama z nadro\u010dnim ali izmeni\u010dnim prijemom (ena roka nadro\u010dno, druga podro\u010dno). \u0160irina prijema naj bo pribli\u017eno v \u0161irini ramen ali malenkost o\u017eja.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in se z izdihom postopoma vzravnajte z aktiviranjem mi\u0161ic stegen in zadnjice. Za\u010dnite z iztegovanjem kolen in nato zravnajte trup. Ute\u017ena palica mora potovati navzgor v bli\u017eini va\u0161ih nog. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zaokro\u017een hrbet, nenadzorovano gibanje, omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"Kako izvajati sumo deadlift?\" class=\"wp-image-521713\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Kettlebell Sumo Deadlift<\/h5>\n\n\n\n<p>Sumo deadlift lahko izvedete tudi z dvema ute\u017enima ro\u010dkama. Postavite ju na tla med stopali. Stopala naj bodo v \u0161irini,ki je nekoliko ve\u010dja od \u0161irine va\u0161ih ramen, prsti na nogah in kolena pa naj ka\u017eejo navzven. Nato zgrabite obe ro\u010dki in izvedite vajo na enak na\u010din kot z ute\u017emi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Machine Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Na napravo nalo\u017eite ustrezno te\u017eo. S prsti stopite na plo\u0161\u010dad in poskrbite, da pete segajo \u010dez njo. Z rameni se naslonite na oporo. Med izvajanjem vaje naj bo telo pokon\u010dno.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S kr\u010denjem mi\u0161ic me\u010d dvignite pete in s celotnim telesom pritisnite v ramenske opore. Ko ste v tem polo\u017eaju, lahko za 1-2-sekundi zadr\u017eite polo\u017eaj, nato pa se vrnite v za\u010detni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, neustrezna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"Kako izvajati vajo machine calf raises?\" class=\"wp-image-521793\" title=\"Kako izvajati vajo machine calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Dumbbell Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na klop z ravnim hrbtom in stopali v polo\u017eaju pod koleni. Vzemite dve ute\u017eni ro\u010dki in ju postavite tik nad kolena, tako da sta postavljeni pravokotno na tla. Med izvajanjem vaje imejte lahkoten oprijem.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> V kon\u010dnem polo\u017eaju lahko zadr\u017eite gib za 1-2 sekundi. Nato se nadzorovano vrnite v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo. \u010ce \u017eelite pove\u010dati obseg gibanja, lahko pod konice prstov na nogah postavite nizek steper.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Omejen obseg gibanja, neustrezna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"Kako izvajati vajo dumbbell calf raises?\" class=\"wp-image-521681\" title=\"Kako izvajati vajo dumbbell calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Barbell Calf Raises<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite ute\u017eno palico na primerno vi\u0161ino (pod nivo ramen) in na njo dodajte ute\u017ei, glede na svoje zmo\u017enosti. Postavite se pod palico, jo z obema rokama primite na obeh straneh in jo dvignite s stojala. Naredite korak nazaj.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Pete dvignite tako, da skr\u010dite mi\u0161ice me\u010d, v kon\u010dnem polo\u017eaju pa lahko zadr\u017eite gibanje 1-2 sekundi. Nato se nadzorovano vrnite v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Omejen obseg gibanja, neustrezna 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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"Kako izvajati vajo barbell calf raises?\" class=\"wp-image-521697\" title=\"Kako izvajati vajo barbell calf raises?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V tem \u010dlanku lahko najdete dodatne vaje za spodnji del telesa: <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<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> <\/strong><\/a><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>in noge<\/strong><\/a><\/li>\n\n\n\n<li>Vadbo za zgornji del telesa lahko pripravite na podlagi \u010dlankov z vajami za <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ramena<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" class=\"ek-link\">hrbet<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" class=\"ek-link\">prsni ko\u0161<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" class=\"ek-link\">trebu\u0161ne mi\u0161ice<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\">bicepse<\/a><\/strong> in <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" class=\"ek-link\"><strong>tricepse<\/strong><\/a>.<\/li>\n\n\n\n<li>Vas zanima, kako pravilno izbrati ute\u017ei za obremenitev pri dolo\u010deni vaji? Ve\u010d o tem lahko izveste v tem \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko ute\u017ei je treba dvigovati za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje?<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o idealnem \u0161tevilu ponovitev za posamezno vajo glede na va\u0161e cilje, preberite ta \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko ponovitev bi morali narediti, da bi shuj\u0161ali ali pridobili mi\u0161ice?<\/strong><\/a><\/li>\n\n\n\n<li>Posku\u0161ate pridobiti mi\u0161i\u010dno maso, vendar ne vidite rezultatov? Potem ne smete zamuditi na\u0161ih \u010dlankov: <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\"><strong>10 nasvetov za zdravo pove\u010danje telesne te\u017ee<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti in kako trenirati, da boste kon\u010dno pridobili mi\u0161ice?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce si \u017eelite lepo oblikovanih stegen in me\u010d, je vklju\u010ditev vaj iz dana\u0161njega \u010dlanka v va\u0161o vadbeno rutino pametna izbira. Omenjene razli\u010dice po\u010depov, mrtvih dvigov in iztegov nog so idealne za <strong>oblikovanje sprednje, zadnje in notranje strani stegen.<\/strong> Vaje za me\u010da z ute\u017emi ali na napravi so bistvene za krepitev mo\u010di in mase v predelih me\u010d. Vendar pri vajah ne pozabite na pravilno tehniko, saj bo ta prinesla najbolj\u0161e rezultate. Poleg tega podprite svoj trud s kakovostno prehrano in ustrezno regeneracijo.<\/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 zdel ta \u010dlanek koristen? \u010ce je tako, ga delite s prijatelji in jih navdihnite z idejami za vadbo mi\u0161ic stegen in me\u010d.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Si prizadevate za \u010dvrsta, mo\u010dna in dobro oblikovana stegna in me\u010da? V tem primeru pri vadbi ne smete spregledati vaj, ki so poudarjene v dana\u0161njem \u010dlanku. Vsebuje tudi napotke o pravilnih tehnikah in osvetljuje najpogostej\u0161e napake.<\/p>\n","protected":false},"author":129,"featured_media":521647,"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":[7485,7263,6411,6423],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-526594","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-vadba","11":"tag-vaje-za-noge","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>9 najbolj\u0161ih vaj za stegna in me\u010da - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako okrepiti in izoblikovati noge? 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