{"id":538133,"date":"2024-04-03T16:24:17","date_gmt":"2024-04-03T14:24:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=538133"},"modified":"2025-10-13T15:43:55","modified_gmt":"2025-10-13T13:43:55","slug":"potisk-bokov-najboljsa-vaja-za-popolno-zadnjico","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/","title":{"rendered":"Kako pravilno izvajati potisk bokov za popolno zadnjico? 6 najbolj\u0161ih razli\u010dic"},"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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#Kaj_je_potisk_bokov\" title=\"Kaj je potisk bokov?\">Kaj je potisk bokov?<\/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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#Zakaj_se_lotiti_pritiska_bokov_5_najvecjih_prednosti\" title=\"Zakaj se lotiti pritiska bokov? 5 najve\u010djih prednosti\">Zakaj se lotiti pritiska bokov? 5 najve\u010djih prednosti<\/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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#Kako_pravilno_izvesti_pritisk_bokov\" title=\"Kako pravilno izvesti pritisk bokov?\">Kako pravilno izvesti pritisk bokov?<\/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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#Potisk_bokov_kot_del_nacrta_vadbe\" title=\"Potisk bokov kot del na\u010drta vadbe\">Potisk bokov kot del na\u010drta vadbe<\/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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#6_ucinkovitih_razlicic_potiska_bokov\" title=\"6 u\u010dinkovitih razli\u010dic potiska bokov\">6 u\u010dinkovitih razli\u010dic potiska bokov<\/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\/potisk-bokov-najboljsa-vaja-za-popolno-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\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite imeti bolj <strong>zaobljeno, \u010dvrsto in mo\u010dno zadnjico?<\/strong> \u010ce je tako, potem bi morali biti potiski z boki vsekakor del va\u0161e vadbene rutine. Ko gre za tonizacijo in oblikovanje zadnjice, lahko v dolo\u010denih pogledih zasen\u010dijo po\u010depe, mrtve dvige ali po\u010depe. Vendar pa je <strong>obvladovanje pravilne tehnike klju\u010dnega pomena za izkori\u0161\u010danje prednosti<\/strong> teh vaj in izogibanje pogostim napakam. V dana\u0161njem \u010dlanku se bomo poglobili v vse to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V fitnesu ste verjetno \u017ee opazili mo\u0161ke in \u017eenske, ki so sedeli na tleh s hrbtom ob klopi, z ute\u017ejo v vi\u0161ini bokov in se pripravljali na potisk z ute\u017ejo, ki je v zadnjih letih postala najbolj\u0161a vaja za mi\u0161ice zadnjice. Za to izjemno priljubljenost je v veliki meri zaslu\u017een trener Bret Contreras, znan kot <strong>The Glute Guy,<\/strong> ki je verjetno najve\u010dja svetovna avtoriteta na podro\u010dju treninga zadnjice. Poudarja, da je edinstvena zna\u010dilnost potiska bokov ta, da je z njim mogo\u010de <strong>dose\u010di popolno iztegnitev bokov,<\/strong> kar povzro\u010di znatno skraj\u0161anje glutealnih mi\u0161i\u010dnih vlaken. Zaradi te intenzivne aktivacije in krepitve je potisk bokov ena naju\u010dinkovitej\u0161ih vaj za oblikovanje okroglih in mo\u010dnih zadnji\u010dnih mi\u0161ic. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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=\"Kaj_je_potisk_bokov\"><\/span>Kaj je potisk bokov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010carobne tabletke za rast zadnjice ni, vendar pa je tu potisk bokov. To je vaja, pri kateri se z <strong>zgornjim delom hrbta naslonimo na klop, nizko \u0161katlo ali drugo dvignjeno plo\u0161\u010dad, pri \u010demer so stopala pritrjena na tla, kolena pa pokr\u010dena.<\/strong> Za\u010dnemo v sede\u010dem polo\u017eaju na tleh, nato pa s kr\u010denjem zadnjice dvignemo medenico navzgor, dokler boki ne dose\u017eejo popolnega iztega. V zgornjem polo\u017eaju je trup vzporeden s tlemi. Prav ta polo\u017eaj omogo\u010da najve\u010djo anga\u017eiranost glutealnih mi\u0161ic.<\/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\">Kak\u0161na je razlika med glutealnim mostom in potiskom bokov?<\/h3>\n\n\n\n<p>Veliko ljudi zamenjuje potisk bokov z glutealnim mostom. Oba sta odli\u010dna za delo zadnjice, a med njima obstajajo razlike. Medtem ko je <strong>med potiskom bokov zgornji del telesa dvignjen, med glutealnim mostom vadimo s hrbtom na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogi<\/a>.<\/strong> Razlikujeta se tudi po tem, da se glutealni most pogosteje uporablja kot aktivacijska vaja samo s telesno te\u017eo, medtem ko je potisk bokov bolj priljubljen z dodano <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>. Obe vaji pa lahko kombinirate v svoji vadbeni rutini. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/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, kako pravilno izvajati glutealni most in njegove naju\u010dinkovitej\u0161e razli\u010dice, boste vse na\u0161li v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj okroglo zadnjico<\/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.si\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg\" alt=\"\u010cemu je namenjena vaja potisk bokov?\" class=\"wp-image-526655\" title=\"\u010cemu je namenjena vaja potisk bokov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-2048x1365.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=\"Zakaj_se_lotiti_pritiska_bokov_5_najvecjih_prednosti\"><\/span>Zakaj se lotiti pritiska bokov? 5 najve\u010djih prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potisk bokov ni <strong>le vaja za \u017eenske, ki hrepenijo po popolni zadnjici.<\/strong> Tudi mo\u0161ki bodo znali ceniti njen pozitiven vpliv na razvoj mi\u0161ic in mo\u010di ter na splo\u0161no \u0161portno zmogljivost.<\/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. Primerni so tako za za\u010detnike kot za napredne posameznike<\/h3>\n\n\n\n<p>Za\u010detniki lahko izvajajo osnovno variacijo potiska bokov samo s svojo telesno te\u017eo. Ta vaja <strong>ni tako tehni\u010dno zahtevna kot, na primer, po\u010depi.<\/strong> Napredni posamezniki lahko pove\u010dajo te\u017eavnost z dodajanjem te\u017ee, kot npr. 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>, <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> ali <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakom<\/a>. Poleg tega so potiski bokov manj omejeni z lastno gibljivostjo (obseg gibov v sklepih) v primerjavi s po\u010depi.<\/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. Pomagajo razviti mo\u010dne glutealne mi\u0161ice<\/h3>\n\n\n\n<p>Pri vajah potisk bokov intenzivno sodelujejo mi\u0161ice <strong>gluteus <em>minimus, medius<\/em> in <em>maximus<\/em>,<\/strong> kar povzro\u010di celovito krepitev glutealnih mi\u0161ic. To pripomore k bolj \u010dvrsti, zaobljeni in mo\u010dnej\u0161i zadnjici. Tak\u0161ne izbolj\u0161ave niso koristne le pri drugih vajah, kot so po\u010depi ali mrtvi dvigi, temve\u010d izbolj\u0161ajo tudi zmogljivost pri razli\u010dnih \u0161portih in vsakodnevnih dejavnostih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg glutealnih mi\u0161ic boste v manj\u0161i meri vklju\u010dili tudi <strong>stegenske mi\u0161ice (zadnji del stegen), kvadricepse (sprednji del stegen)<\/strong> in aduktorje stegen (notranja stran stegen). Zaradi tega je to u\u010dinkovita vaja za spodnji del telesa. <mark class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Po\u010depi proti potisk bokov: Katera vaja je, glede na \u0161tudije bolj\u0161a za zadnji\u010dne mi\u0161ice?<\/h4>\n\n\n\n<p>Po\u010dep velja za kralja med vajami za spodnji del telesa. Zato se \u0161tevilni bodybuilderji in fitnes navdu\u0161enci pogosto spra\u0161ujejo,<strong> ali se spla\u010da izvajati tudi potisk bokov,<\/strong> glede na to, da so po\u010depi tudi u\u010dinkovita vaja za zadnji\u010dne mi\u0161ice. Na sre\u010do so se strokovnjaki za\u010deli ukvarjati s to temo in predlo\u017eili znanstvene dokaze o u\u010dinkovitosti obeh vaj.<mark class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na \u0161tudije so tako po\u010depi kot potiski bokov u\u010dinkovita vaja za krepitev glutealnih mi\u0161ic. Vendar so pri osredoto\u010danju na oblikovanje in zaokro\u017eitev zadnjice morda nekoliko bolj\u0161a izbira potiski bokov. <strong>Z njimi lahko bolj intenzivno aktiviramo glutealne mi\u0161ice (zlasti gluteus maximus).<\/strong> Po drugi strani pa so po\u010depi usmerjeni v mi\u0161ice na sprednji strani stegen in aduktorje (notranje stegenske mi\u0161ice). \u010ce torej \u017eelite izkoristiti prednosti obeh svetov, v svoj na\u010drt vadbe vklju\u010dite obe vaji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse o prednostih, pravilni tehniki in razli\u010dicah po\u010depov lahko izveste v tem \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Po\u010depi: Prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in v telovadnici<\/a><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg\" alt=\"Prednosti potiska bokov\" class=\"wp-image-526671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Pomagajo dose\u010di seksi zadnjico<\/h3>\n\n\n\n<p>\u010ce je va\u0161 <strong>cilj imeti \u010dvrsto in okroglo zadnjico,<\/strong> potem zagotovo razmislite o vklju\u010ditvi potiska bokov v svojo vadbo. Poleg trenerja Breta Contrerasa nanjo prisegajo \u0161tevilni fitnes tekmovalci in vplivne\u017ei, kot je <a href=\"https:\/\/gymbeam.si\/blog\/kayla-itsines-avtorica-programa-bikini-body-guide-aplikacije-sweat-in-ena-najslavnejsih-fitnes-trenerk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kayla Itsines<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/michelle-lewin-nekronana-fitnes-kraljica-instagrama-ki-se-je-kot-otrok-borila-z-zaostajanjem-v-rasti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Michelle Lewin<\/a>. Gre za u\u010dinkovito vajo za pove\u010danje zadnjice, pri kateri boste dvigovali bremena (ro\u010dko s plo\u0161\u010dami, ute\u017e) predvsem z glutealnimi mi\u0161icami. Ko jih izzovete z zadostno te\u017eo, bodo resni\u010dno ob\u010dutili peko\u010d ob\u010dutek. In takrat se <strong>za\u010dnejo prilagoditveni mehanizmi, kot sta rast in krepitev. <\/strong>S\u010dasoma vam lahko to pomaga dose\u010di \u017eelene seksi obline.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub temu je treba k celotnemu postopku pristopiti nekoliko bolj sistemati\u010dno. Za doseganje okrogle zadnjice je poleg vadbe treba prilagoditi tudi prehrano in izbolj\u0161ati regeneracijo. Vse pomembne informacije najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako tonirati in oblikovati zadnjico in noge<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pove\u010dujejo hitrost in eksplozivnost v \u0161portu<\/h3>\n\n\n\n<p>\u017de veste, da lahko s potiski bokov oblikujete mo\u010dno zadnjico. Ta mo\u010d ni uporabna le v telovadnici pri dvigovanju te\u017ekih ute\u017ei, ampak tudi pri razli\u010dnih \u0161portih. Klju\u010d je v krepitvi zadnjice v popolnoma iztegnjenem polo\u017eaju bokov, ki se pojavi v zgornji fazi potiska bokov. Prav <strong>v tem polo\u017eaju bokov se ustvarjata mo\u010d in eksplozivnost za pospe\u0161evanje, na primer pri \u0161printu.<\/strong> To koristi ne le \u0161printerjem, temve\u010d tudi \u0161portnikom, kot so nogometa\u0161i ali ko\u0161arkarji, ki morajo med igro pospe\u0161iti, da dohitijo nasprotnike ali se prebijejo med napadom na gol ali ko\u0161. \u0160tudije tudi potrjujejo, da lahko<strong> izvajanje potiska bokov s te\u017ekimi obremenitvami tik pod najve\u010djo zmogljivostjo<\/strong> privede do <strong>pospe\u0161evanja pri \u0161printu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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. Izbolj\u0161ajo lahko ravnote\u017eje in krepijo mi\u0161ice spodnjega dela hrbta.<\/h3>\n\n\n\n<p>Mo\u010dne mi\u0161ice zadnjice vam bodo pri\u0161le prav tudi v vsakdanjem \u017eivljenju. Imajo klju\u010dno vlogo pri obi\u010dajnih gibih, kot so<strong> hoja, vzpenjanje po stopnicah ali dvigovanje te\u017ekih predmetov s tal. <\/strong>Poleg tega mi\u0161ice okoli bokov prispevajo k ohranjanju ravnote\u017eja med vsakim gibanjem. Poleg tega se s pravilno tehniko potiska bokov krepijo tudi mi\u0161ice v spodnjem delu hrbta in okoli hrbtenice (pokon\u010dna hrbtenica). Posledi\u010dno lahko ta vaja slu\u017ei tudi kot <strong>preventivni ukrep proti bole\u010dinam v hrbtu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/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, preizkusite <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">20 vaj za laj\u0161anje bole\u010din v hrbtu.<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti, kaj povzro\u010da nelagodje, si oglejte \u010dlanek: <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\"><strong>Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev, kako se jih znebitiIt<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/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=\"8344,28338,36358,86089\" ><\/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_pritisk_bokov\"><\/span>Kako pravilno izvesti pritisk bokov?<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> Poleg same vaje je tudi izbira <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ravne klopi<\/a>, na katero se boste naslonili, prav tako pomembna. V idealnem primeru bi morala biti visoka pribli\u017eno 33\u201348 cm.<\/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. Za\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sedite na tla s hrbtom obrnjenim proti klopi.<\/li>\n\n\n\n<li>Zgornji del hrbta, tik pod lopaticami, naslonite na klop. \u010ce vadite z lastno telesno te\u017eo, se na klop naslonite na zgornji del rok (triceps). Roke lahko polo\u017eite na boke ali jih stisnete v pesti.<\/li>\n\n\n\n<li>\u010ce uporabljate ute\u017eno palico, jo povlecite nad boke in jo primite z obema rokama poleg bokov. Pazite, da palico postavite nad medenico tako, da je na sredini in ne nagnjena na eno stran. Za dodatno udobje lahko uporabite <a href=\"https:\/\/gymbeam.com\/barbell-pad-gymbeam.html\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.si\/zascitna-blazina-barbell-pad-gymbeam.html\" target=\"_blank\" aria-label=\"za\u0161\u010ditno podlogo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u0161\u010ditno podlogo<\/a> ali ovijete majhno <a href=\"https:\/\/gymbeam. com\/exercise-mats\" class=\"ek-link\">podlogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010do<\/a> okoli nje.<\/li>\n\n\n\n<li>Pokr\u010dite kolena in jih pribli\u017eajte bokom, dokler ni golenica pravokotna na tla (kot med tlemi in golenico je pribli\u017eno 90\u00b0), ko dvignete medenico (vzporedno s tlemi). Pri tem boste v prvi vrsti anga\u017eirali glutealne mi\u0161ice in ne stegen. <mark class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/li>\n\n\n\n<li>Stopala ali samo pete naj bodo na tleh in naj bodo pribli\u017eno v \u0161irini ramen. Kolena in prsti na nogah naj bodo rahlo obrnjeni navzven.<\/li>\n\n\n\n<li>Glava naj bo v liniji s hrbtenico, pogled pa naj bo ves \u010das gibanja usmerjen naprej.<\/li>\n\n\n\n<li>Ker se \u010dlove\u0161ka anatomija razlikuje (npr. dol\u017eina stegen in goleni), lahko posameznikom ustrezajo nekoliko druga\u010dni za\u010detni polo\u017eaji. Zato med izvajanjem vaje eksperimentirajte s postavitvijo stopal (\u0161irina, kot, vi\u0161ina prstov), da najdete svoj optimalni polo\u017eaj in \u010dim bolj vklju\u010dite zadnji\u010dne mi\u0161ice.<\/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=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg\" alt=\"Kako pravilno izvesti potisk bokov?\" class=\"wp-image-526687\" title=\"Kako pravilno izvesti potisk bokov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Izvedba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vklju\u010dite osrednji del telesa in tako za\u0161\u010ditite boke pred preobremenitvijo.<\/li>\n\n\n\n<li>Z izdihom po\u010dasi dvignite medenico navzgor in se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic.<\/li>\n\n\n\n<li>Za bolj\u0161o stabilnost in ve\u010djo aktivacijo zadnjice pritisnite stopala v tla. <mark class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Dvignite medenico do vi\u0161ine, da bo va\u0161e telo vzporedno s tlemi. V tem polo\u017eaju morajo stegna in goleni tvoriti kot 90\u00b0. Medenica je rahlo pokr\u010dena, kar pomaga aktivirati mi\u0161ice zadnjice in hkrati \u0161\u010diti spodnji del hrbta.<\/li>\n\n\n\n<li>V zgornjem polo\u017eaju z maksimalno kontrakcijo glutealnih mi\u0161ic vztrajajte 1-2 sekunde.<\/li>\n\n\n\n<li>Vdihnite in nadzorovano spustite medenico navzdol.<\/li>\n\n\n\n<li>V spodnjem polo\u017eaju se z zadnjico rahlo dotaknite tal in 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 potiska bokov?<\/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 bokov.<\/li>\n\n\n\n<li>Upogibanje vratu.<\/li>\n\n\n\n<li>Nepravilno izbrana te\u017ea pri izvajanju potiska bokov z uporom.<\/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=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg\" alt=\"Najpogostej\u0161e napake pri izvajanju potiska bokov\" class=\"wp-image-526703\" title=\"Najpogostej\u0161e napake pri izvajanju potiska bokov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-2048x1365.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=\"Potisk_bokov_kot_del_nacrta_vadbe\"><\/span>Potisk bokov kot del na\u010drta vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010devanje potiska bokov v vsako vadbo verjetno ni najbolj\u0161a ideja. Morda boste preobremenili ne le glutealne mi\u0161ice, ampak tudi boke. \u010ce jih izvajate samo enkrat na mesec, verjetno ne boste videli nobenih rezultatov. Zato je klju\u010dnega pomena, da najdete srednjo pot in razumno <strong>vklju\u010dite to vadbo v svoj <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\">na\u010drt treninga<\/a>.<\/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>V vadbeni na\u010drt, ki je osredoto\u010den na glutealne mi\u0161ice, je najbolje vklju\u010diti potisk bokov od 1 do 2-krat na teden.<\/li>\n\n\n\n<li>Za potiske bokov s telesno te\u017eo jih lahko vklju\u010dite do trikrat na teden.<\/li>\n\n\n\n<li>\u0160tevilo serij je od 3 do 6, odvisno od obremenitve z ute\u017emi 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>\u010ce je va\u0161 cilj pove\u010dati mo\u010d in dvigujete ute\u017ei nekoliko pod svojim maksimumom (80 do 95 %), podalj\u0161ajte \u010das po\u010ditka na 4 minute.<\/li>\n\n\n\n<li>\u0160tevilo ponovitev pri osnovni razli\u010dici brez dodane ute\u017ei je 15 do 20.<\/li>\n\n\n\n<li>Izvajajte razli\u010dice z dodano ute\u017ejo v 8 do 15 ponovitvah.<\/li>\n\n\n\n<li>Pri vadbi s te\u017ekimi ute\u017emi, usmerjeni v mo\u010d, naredite od 2 do 6 ponovitev.<\/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 drugih vajah, s katerimi lahko okrepite in oblikujete zadnjico in stegna, si oglejte \u010dlanek: <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>.<\/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 narediti potisk bokov za napredne posameznike?<\/h3>\n\n\n\n<p>\u010ce brez te\u017eav opravite 15 do 20 ponovitev, ne da bi ob\u010dutili mi\u0161i\u010dno utrujenost, morate mi\u0161icam dati novo spodbudo za nadaljnjo rast in krepitev. Pri tem vam bodo morda pomagali ti nasveti za vadbo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na ute\u017eno palico <strong>nalo\u017eite ve\u010dje<\/strong> breme ali uporabite te\u017eji kettlebell ali ute\u017e.<\/li>\n\n\n\n<li><strong>Po\u010ditek med vajami postopoma skraj\u0161ajte<\/strong> za 10 sekund.<\/li>\n\n\n\n<li><strong>Vklju\u010dite supersete,<\/strong> med katerimi brez po\u010ditka zaporedoma izvedete dve ali ve\u010d razli\u010dic te vaje. Na primer, po seriji s kettlebellom takoj izvedite serijo z lastno telesno te\u017eo.<\/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 u\u010dinkovita vadba doma brez opreme? 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 doma 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_ucinkovitih_razlicic_potiska_bokov\"><\/span>6 u\u010dinkovitih razli\u010dic potiska bokov<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 z lastno telesno te\u017eo.<\/strong> Vse, kar potrebujete za to, je <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\">ravna klop<\/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\">manj\u0161a \u0161katla<\/a> ali celo kav\u010d, ki ga imate doma. Ko obvladate osnovno razli\u010dico, lahko dodate upor z elasti\u010dnim trakom ali ute\u017emi, kot so ute\u017ene ro\u010dke, kettlebell ali celo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ene vadbene vre\u010de<\/a>. Nekateri fitnesi imajo tudi posebne naprave za potiske bokov, ki jih pogosto imenujemo <strong>booty builders.<\/strong> Te naprave vodijo va\u0161e gibanje, zato niso tako zahtevne glede tehnike, vendar je pomembno, da izberete pravo koli\u010dino upora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce nameravate v svojo vadbo vklju\u010diti potiske bokov, ne pozabite pred tem primerno ogreti in razgibati telesa. Po nekaj minutah <strong>ogrevanja<\/strong> (kot je uporaba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kolo-air-bike-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zra\u010dnega kolesa<\/a>, hitra hoja po tekalni stezi ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje vrvi<\/a>), se osredoto\u010dite na <strong>mobilizacijo sklepov celotnega telesa,<\/strong> \u0161e posebej bokov, kolen in gle\u017enjev. Nato izvedite pribli\u017eno 2 niza potiskov bokov s svojo telesno te\u017eo, da <strong>aktivirate glutealne mi\u0161ice.<\/strong> \u0160ele po tem preidite na uporabo ute\u017ei, ki jih lahko postopoma pove\u010dujete.<\/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. Potisk bokov s telesno te\u017eo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tleh, zgornji del hrbta naslonite na klop in glavo poravnajte s hrbtenico. Upognite roke v komolcih in jih polo\u017eite na klop za vami, dlani pa polo\u017eite na boke. Stopala potegnite proti bokom, pri \u010demer naj bo celotno stopalo ali samo peta med vajo na tleh. Stopala naj bodo pribli\u017eno v \u0161irini ramen, kolena pa naj bodo rahlo obrnjena navzven.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Izdihnite in z glutealnimi mi\u0161icami nadzorovano dvignite medenico navzgor, dokler trup ni vzporeden s tlemi. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Vztrajajte sekundo ali dve, nato pa medenico po\u010dasi in nadzorovano spustite navzdol. Nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano gibanje, nepravilna postavitev stopal, 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=\"479\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/02\/01-s-vlastni-vahou.gif\" alt=\"Kako narediti potisk bokov s telesno te\u017eo?\" class=\"wp-image-526724\" title=\"Kako narediti potisk bokov s telesno te\u017eo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Potisk bokov z eno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tleh, zgornji del hrbta prislonite na klop, pri \u010demer naj bo glava v liniji s hrbtenico. Upognite roke v komolcih in jih naslonite na klop, dlani pa polo\u017eite na boke. Pete pribli\u017eajte bokom in jih postavite drugo ob drugo. Eno stopalo naj bo plosko na tleh, drugo pa dvignite nekaj centimetrov nad tlemi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Izdihnite in s pomo\u010djo glutealnih mi\u0161ic dvignite medenico ter hkrati dvignite upognjeno nogo. V zgornjem polo\u017eaju, ko je trup vzporeden s tlemi, zadr\u017eite 1 do 2 sekundi in pri tem aktivno skr\u010dite zadnji\u010dne mi\u0161ice. Nato nadzorovano spustite medenico navzdol in takoj nadaljujte z drugo ponovitvijo z isto nogo. Po kon\u010dani seriji zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano gibanje, nepravilna postavitev stopal, 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=\"479\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/02\/03-single-leg.gif\" alt=\"Kako narediti potisk bokov z eno nogo?\" class=\"wp-image-526756\" title=\"Kako narediti potisk bokov z eno nogo?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dodatna razli\u010dica te vaje:<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">1. Enono\u017eni potisk bokov s kettlebellom<\/h4>\n\n\n\n<p>To vajo lahko ote\u017eite, \u010de dodate ute\u017e v obliki <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>. Postavite ga na boke ob strani oporne noge in z obema rokama primite za ro\u010daj. Nato izvedite vajo, kot bi jo izvajali pri razli\u010dici samo s telesno te\u017eo.<\/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.Potisk bokov z ute\u017eno palico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tleh, zgornji del hrbta prislonite na klop, pri \u010demer naj bo glava v liniji s hrbtenico. Na boke polo\u017eite prazno ali obremenjeno palico. Stopala pribli\u017eajte bokom in jih pustite plosko na tleh, bodisi v celoti bodisi samo s petami. Razmaknite jih pribli\u017eno v \u0161irini ramen in kolena nagnite rahlo navzven.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Izdihnite in vklju\u010dite mi\u0161ice zadnjice, da boke z ute\u017emi nadzorovano dvignete, dokler trup ni vzporeden s tlemi. Osredoto\u010dite se na kr\u010denje zadnjice v zgornjem polo\u017eaju za sekundo ali dve. Nato boke nadzorovano spustite navzdol. Sledi naslednja ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> V zgornjem polo\u017eaju je spodnji del hrbta izbo\u010den, upogibanje vratu, nenadzorovano gibanje, nepravilna postavitev stopal, omejen obseg gibanja, neustrezna izbira ute\u017ei.<\/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.si\/blog\/wp-content\/uploads\/2024\/02\/02-s-osou.gif\" alt=\"Kako izvesti potisk bokov z barbellom?\" class=\"wp-image-526740\" title=\"Kako izvesti potisk bokov z barbellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Potisk bokov s kettlebellom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tla z zgornjim delom hrbta naslonjenim na klop, glava pa naj bo poravnana s hrbtenico. Postavite <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> pribli\u017eno na sredino med medeni\u010dnima kostema. Stopala potisnite proti bokom in jih polo\u017eite na tla ali samo na pete. Stopala postavite pribli\u017eno v \u0161irino ramen in kolena usmerite rahlo navzven.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Z izdihom in uporabo mi\u0161ic zadnjice nadzorovano dvignite boke s kettlebellom, dokler trup ni vzporeden s tlemi. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje zadnjice. Zadr\u017eite sekundo ali dve, nato pa boke po\u010dasi in nadzorovano spustite nazaj navzdol. Sledi naslednja ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> V zgornjem polo\u017eaju je spodnji del hrbta izbo\u010den, upogibanje vratu, nenadzorovano gibanje, nepravilna postavitev stopal, omejen obseg gibanja, neustrezna izbira ute\u017ei.<\/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.si\/blog\/wp-content\/uploads\/2024\/02\/04-Kettlebell-oprava.gif\" alt=\"Kako izvesti potisk bokov s kettlebellom?\" class=\"wp-image-526772\" title=\"Kako izvesti potisk bokov s kettlebellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5.Potisk bokov z ro\u010dko<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tla, tako da zgornji del hrbta naslonite na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">klop<\/a> in dr\u017eite glavo poravnano s hrbtenico. Postavite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">heksagonalno ute\u017e<\/a> na bok in jo primite z obema rokama s strani. Stopala dvignite proti bokom in jih polo\u017eite plosko na tla, v celoti ali samo s petami. Raz\u0161irite jih pribli\u017eno v \u0161irini ramen in kolena nagnite rahlo navzven.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Z izdihom in uporabo mi\u0161ic zadnjice nadzorovano dvigujte boke z ute\u017ejo, dokler trup ni vzporeden s tlemi. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Vztrajajte sekundo ali dve, nato pa boke nadzorovano spustite navzdol. Sledi naslednja ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> V zgornjem polo\u017eaju je spodnji del hrbta izbo\u010den, upogibanje vratu, nenadzorovano gibanje, nepravilna postavitev stopal, omejen obseg gibanja, neustrezna izbira ute\u017ei.<\/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.si\/blog\/wp-content\/uploads\/2024\/02\/05-S-Jednoruckou-oprava.gif\" alt=\"Kako narediti potisk bokov z dumbbellom?\" class=\"wp-image-526788\" title=\"Kako narediti potisk bokov z dumbbellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Potisk bokov z elasti\u010dnim trakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tla, zgornji del hrbta naslonite na klop, glava pa naj bo poravnana s hrbtenico. Nato nad kolena namestite <a href=\"https:\/\/gymbeam.si\/komplet-vadbenih-trakov-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trak<\/a>. Stopala dvignite proti bokom in pustite, da po\u010divajo na tleh, bodisi v celoti ali samo s petami. Raz\u0161irite jih pribli\u017eno v \u0161irini ramen in kolena nagnite rahlo navzven.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro. Z izdihom in uporabo mi\u0161ic zadnjice nadzorovano dvignite boke s trakom, dokler trup ni vzporeden s tlemi. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. Vztrajajte sekundo ali dve, nato pa boke nadzorovano spustite navzdol. Sledi naslednja ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> V zgornjem polo\u017eaju je spodnji del hrbta izbo\u010den, upogibanje vratu, nenadzorovano gibanje, nepravilna postavitev stopal, omejen obseg gibanja, neustrezna izbira ute\u017ei.<\/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.si\/blog\/wp-content\/uploads\/2024\/02\/06-Feet-elevated-hip-thurst-oprava.gif\" alt=\"Kako izvesti potisk bokov z elasti\u010dnim trakom?\" class=\"wp-image-526804\" title=\"Kako izvesti potisk bokov z elasti\u010dnim trakom?\"\/><\/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 vaje za zadnjico brez ute\u017ei: <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 oblikovano zadnjico brez ute\u017ei. Poskusite vadbo s trakom za krepitev mo\u010di<\/a><\/strong>.<\/li>\n\n\n\n<li>V tem \u010dlanku je opisano, kako lahko vadite z lastno telesno te\u017eo: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako delati na svoji zadnjici? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico<\/a><\/strong>.<\/li>\n\n\n\n<li>Ali imate dostop do kettlebella? \u010ce je tako, lahko v svojo vadbeno rutino vklju\u010dite dodatne vaje za spodnji del telesa, ki so predstavljene v tem \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 \u017ee nekaj \u010dasa izvajate vaje za zadnjico in niste prepri\u010dani, ali delate napake, vam bo morda v pomo\u010d \u010dlanek <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>.<\/li>\n\n\n\n<li>\u017delite vaditi mi\u0161ice zadnjice v udobju svojega doma? Potem preizkusite vadbo iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Treniranje nog in zadnjice doma: 14 u\u010dinkovitih vaj z lastno te\u017eo<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010clanek <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, pove\u010danje mo\u010di ali huj\u0161anje?<\/strong><\/a> vam lahko pomaga pri izbiri primernih ute\u017ei.<\/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>Potisk bokov je u\u010dinkovita vaja za <strong>krepitev glutealnih mi\u0161ic in oblikovanje okrogle zadnjice.<\/strong> Poleg tega, da izbolj\u0161a estetske krivulje, lahko prispeva tudi k <strong>bolj\u0161i zmogljivosti pri sprintu in vsakodnevnem gibanju.<\/strong> Ta vaja je zato koristna tako za \u0161portnike, ki trenirajo za mo\u010d, kot tudi za nogometa\u0161e, ko\u0161arkarje ali sprinterje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predvsem je klju\u010dnega pomena, da osvojite pravilno tehniko in nato postopoma pove\u010dujete obremenitev, da dose\u017eete najve\u010dje mo\u017ene koristi. <strong>Vaje potiskov bokov z dodatno obremenitvijo vklju\u010dite v svojo vadbeno rutino 1- do 2-krat na teden.<\/strong> Kadar uporabljate samo telesno te\u017eo, pa lahko to vajo vklju\u010dite pogosteje, tudi pred vsakim treningom spodnjega dela telesa kot aktivacijsko vajo. Poskrbite, da boste vedno poskrbeli za ustrezno regeneracijo in rezultate dopolnili s kakovostno prehrano.<\/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 delite s prijatelji in jim posredujte nasvete za razli\u010dice vaje za potisk bokov.<\/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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Potisk bokov je odli\u010dna vaja za vse, ki \u017eelijo dose\u010di mo\u010dne in popolno oblikovane mi\u0161ice zadnjice. Kako ga pravilno izvajati samo s telesno te\u017eo, ute\u017emi ali drugimi pripomo\u010dki?<\/p>\n","protected":false},"author":129,"featured_media":526634,"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":[7263,6459,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-538133","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-za-moc","9":"tag-vadba-sl","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>Kako pravilno izvajati potisk bokov za popolno zadnjico? 6 najbolj\u0161ih razli\u010dic - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Potisk bokov je odli\u010den za \u010dvrsto, mo\u010dno in okroglo zadnjico tako za za\u010detnike kot za napredne izvajalce. 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