{"id":565186,"date":"2024-05-22T16:33:51","date_gmt":"2024-05-22T14:33:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=565186"},"modified":"2024-05-22T16:33:52","modified_gmt":"2024-05-22T14:33:52","slug":"kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/","title":{"rendered":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Kaj_so_pocepi_in_izpadni_koraki\" title=\"Kaj so po\u010depi in izpadni koraki?\">Kaj so po\u010depi in izpadni koraki?<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#6_razlogov_zakaj_bi_morali_izvajati_pocepe_in_izpadne_korake\" title=\"6 razlogov, zakaj bi morali izvajati po\u010depe in izpadne korake\">6 razlogov, zakaj bi morali izvajati po\u010depe in izpadne korake<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Katere_misice_uporabljate_pri_pocepih_in_izpadnih_korakih\" title=\"Katere mi\u0161ice uporabljate pri po\u010depih in izpadnih korakih?\">Katere mi\u0161ice uporabljate pri po\u010depih in izpadnih korakih?<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Kaksna_je_razlika_med_pocepi_in_izpadnimi_koraki\" title=\"Kak\u0161na je razlika med po\u010depi in izpadnimi koraki?\">Kak\u0161na je razlika med po\u010depi in izpadnimi koraki?<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Kaj_je_bolje_pocepi_ali_izpadni_koraki\" title=\"Kaj je bolje: po\u010depi ali izpadni koraki?\">Kaj je bolje: po\u010depi ali izpadni koraki?<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Pravilna_tehnika_za_pocepe_in_izpadne_korake\" title=\"Pravilna tehnika za po\u010depe in izpadne korake\">Pravilna tehnika za po\u010depe in izpadne korake<\/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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Katere_so_najpogostejse_napake_pri_izvajanju_pocepov_in_izpadnih_korakov_ter_kako_jih_odpraviti\" title=\"Katere so najpogostej\u0161e napake pri izvajanju po\u010depov in izpadnih korakov ter kako jih odpraviti?\">Katere so najpogostej\u0161e napake pri izvajanju po\u010depov in izpadnih korakov ter kako jih odpraviti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#15_najboljsih_razlicic_pocepov_in_izpadnih_korakov\" title=\"15 najbolj\u0161ih razli\u010dic po\u010depov in izpadnih korakov\">15 najbolj\u0161ih razli\u010dic po\u010depov in izpadnih korakov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#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-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Med najbolj priljubljenimi <strong>vajami za spodnji del telesa<\/strong> so po\u010depi in izpadni koraki. Bodybuilderji, dvigovalci ute\u017ei in drugi \u0161portniki, ki se ukvarjajo z mo\u010djo, jih v neki obliki vklju\u010dujejo v svoje na\u010drte treninga. Vendar jih redno vklju\u010dujejo tudi ljubitelji vaj z lastno te\u017eo. Poleg izklesanih zadnji\u010dnih mi\u0161ic in mo\u010dnih nog lahko nudijo <strong>celo vrsto prednosti, ki se raztezajo tudi v vsakdanje \u017eivljenje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite telovaditi, se vam ni treba omejiti le na po\u010depe ali izpadne korake z lastno te\u017eo. S\u010dasoma bi ti lahko postali manj prijetni in verjetno ne bi prinesli tako dobrih rezultatov. Zato se preizkusite v <strong>razli\u010dnih vrstah teh vaj z ute\u017enimi palicami, ro\u010dkami ali kettlebellom,<\/strong> ki vas \u010dakajo v tem \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=\"Kaj_so_pocepi_in_izpadni_koraki\"><\/span>Kaj so po\u010depi in izpadni koraki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Menimo, da teh vaj ni treba posebej predstavljati. Skoraj vsi jih poznamo iz vrtca ali ur telesne vzgoje, kjer so bile del ogrevanja in \u017eal tudi kazni. K sre\u010di <strong>ponujajo toliko prednosti, da so se v \u010dasu odra\u0161\u010danja odmaknile od ve\u010dine na\u0161ih slabih spominov.<\/strong> In \u010de jih \u0161e vedno ne marate, vam bo morda ta \u010dlanek spremenil mnenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010dep je kralj vseh vaj.<\/strong> Na splo\u0161no je zanj zna\u010dilno upogibanje kolen in bokov ob ohranjanju pokon\u010dne dr\u017ee. Pri tem gibanju se uporabljajo predvsem mi\u0161ice spodnjih okon\u010din in jedra, kar u\u010dinkovito krepi ta podro\u010dja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izpadni korak je gibanje, pri katerem naredite korak naprej, nazaj, vstran ali prestopite z eno nogo, nato pa pokr\u010dite kolena pod kotom 90 stopinj. Podobno kot pri po\u010depih se pri tem aktivirajo tako mi\u0161ice spodnjih okon\u010din kot tudi jedro.<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"Zakaj je dobro izvajati po\u010depe in izpadne korake?\" class=\"wp-image-538993\" title=\"Zakaj je dobro izvajati po\u010depe in izpadne korake?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_razlogov_zakaj_bi_morali_izvajati_pocepe_in_izpadne_korake\"><\/span>6 razlogov, zakaj bi morali izvajati po\u010depe in izpadne korake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je splo\u0161no znano, da so <strong>po\u010depi in izpadni koraki u\u010dinkovita vaja za zadnjico in noge,<\/strong> pa prina\u0161ajo \u0161e kaj ve\u010d. Poleg izklesanih nog prina\u0161ajo \u0161e dodatne koristi tako za \u0161portne dose\u017eke kot za vsakdanje \u017eivljenje.<\/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. Uvr\u0161\u010dajo se med sestavljene vaje<\/h3>\n\n\n\n<p>Po\u010dep in izpadni koraki se uvr\u0161\u010dajo med <strong>sestavljene ali ve\u010dsklopne vaje.<\/strong> Pri teh vajah sodelujejo mi\u0161ice zadnjice, stegen in me\u010d ter mi\u0161ice jedra in spodnjega dela hrbta. Poleg tega se pri njih aktivirajo tudi kolki, kolena in gle\u017enji. Pri izvajanju razli\u010dic z ute\u017emi ali kettlebelli vklju\u010dite tudi mi\u0161ice in sklepe rok. Zato lahko z gotovostjo trdimo, da sta to resni\u010dno <strong>vaji za celotno telo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna prednost sestavljenih vaj je, da <strong>pomagajo prihraniti \u010das pri vadbi.<\/strong> Ni vam treba lo\u010deno vaditi sprednje in zadnje stegenske mi\u0161ice ali zadnjice. Zato so idealne za kraj\u0161e treninge ali kot del vadbe HIIT. Vendar pa to ne pomeni, da je dovolj, \u010de izvajate samo ti dve vaji in greste nato lahko domov. \u010ce se \u017eelite bolj osredoto\u010diti na dolo\u010deno mi\u0161i\u010dno skupino, dodajte dodatne vaje za <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\">zadnjico<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" class=\"ek-link\">stegna in me\u010da<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg prihranka \u010dasa sestavljene vaje pomagajo <strong>porabiti ve\u010d kalorij<\/strong> zaradi vklju\u010devanja velikih mi\u0161i\u010dnih skupin v primerjavi z bolj izoliranimi vajami, kot je dvigovanje na prste. Zato so primerne za <strong>izgubo telesne te\u017ee, <\/strong>saj pomagajo tudi pri ohranjanju mi\u0161i\u010dne mase. <mark style=\"background-color:rgba(0, 0, 0, 0)\" 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>\u010ce \u017eelite shuj\u0161ati in vas zanima, kako vam lahko pri tem pomaga vadba za mo\u010d, si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio vadba in trening mo\u010di. Kaj je najbolj\u0161e za huj\u0161anje?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"Prednosti izvajanja po\u010depov in izpadnih korakov\" class=\"wp-image-539009\" title=\"Prednosti izvajanja po\u010depov in izpadnih korakov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Spodbujajo rast mo\u010di in mi\u0161i\u010dne mase v spodnjih okon\u010dinah<\/h3>\n\n\n\n<p>Te vaje so u\u010dinkovite za krepitev mo\u010di in izgradnjo mi\u0161i\u010dne mase v spodnjih okon\u010dinah, zlasti \u010de uporabljate ute\u017ei. Pri razvoju mo\u010di so <strong>nekoliko u\u010dinkovitej\u0161i po\u010depi,<\/strong> saj dvigovanje te\u017ejih ute\u017ei predstavlja ve\u010djo spodbudo za krepitev mi\u0161ic. Nasprotno pa <strong>izpadni koraki omogo\u010dajo izolacijo vsake noge.<\/strong> To zagotavlja bolj uravnote\u017eeno obremenitev obeh nog in spodbuja simetrijo mi\u0161ic. Pri po\u010depih se pogosto zgodi, da se nehote bolj zana\u0161amo na eno nogo kot na drugo. Zato je priporo\u010dljivo, da v na\u010drt vadbe vklju\u010dite obe vaji. Nagrada bo <strong>ve\u010dja stati\u010dna in dinami\u010dna mo\u010d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obe vaji sta primerni za <strong>krepitev zadnjice in stegen. <\/strong>Faza spu\u0161\u010danja pri po\u010depu ali izpadnem koraku povzro\u010di mo\u010dno aktivacijo glutealnih mi\u0161ic, kar omogo\u010da temeljito vadbo. \u010ce je torej va\u0161 cilj izklesana in zaobljena zadnjica, razmislite o tem, da bi v svojo vadbeno rutino dodali \u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">potisk bokov<\/a>, ki so namenjeni krepitvi zadnji\u010dnih mi\u0161ic z drugega kota. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/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 je va\u0161 cilj dose\u010di zaobljeno zadnjico in \u010dvrsta stegna, nikakor ne smete zamuditi tega \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako u\u010dvrstiti in 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\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Rast mi\u0161ic spodnjih okon\u010din\" class=\"wp-image-539025\" title=\"Rast mi\u0161ic spodnjih okon\u010din\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Izbolj\u0161ajo funkcionalno mo\u010d<\/h3>\n\n\n\n<p>Po\u010depi in izpadni koraki niso le orodje za doseganje dobro razvite zadnjice ali stegen. Spodbujajo tudi <strong>funkcionalno mo\u010d.<\/strong> Te vaje vklju\u010dujejo mi\u0161ice, ki jih uporabljate pri vsakodnevnih dejavnostih. Na primer, sedenje in vstajanje s stola, dvigovanje te\u017ekih predmetov, hoja po stopnicah ali celo pobiranje svin\u010dnika s tal. \u010ce se s temi vajami nau\u010dite vklju\u010devati pravilne mi\u0161ice, <strong>zmanj\u0161ate tveganje za po\u0161kodbe pri vsakodnevnih dejavnostih.<\/strong> Poleg tega pomagajo krepiti spodnji del hrbta, tako da lahko prepre\u010dite bole\u010dine in te\u017eave tudi na tem podro\u010dju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati boste izbolj\u0161ali <strong>gibljivost sklepov, koordinacijo in ravnote\u017eje,<\/strong> ki so uporabni tudi v vsakdanjem \u017eivljenju. Nenazadnje boste okrepili tudi jedro, ki je klju\u010dno za ohranjanje pravilne dr\u017ee telesa. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funkcionalne vaje za zadnjice in noge\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">4. Pomagajo vam izbolj\u0161ati rezultate pri drugih \u0161portih<\/h3>\n\n\n\n<p>Mo\u010dne noge niso pomembne le za dvigovalce ute\u017ei, temve\u010d tudi za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">teka\u010de<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\">kolesarje<\/a>, nogometa\u0161e, hokejiste in skoraj vse druge \u0161portnike, ki si jih lahko zamislite. Zato so po\u010depi in izpadni koraki v razli\u010dnih oblikah vklju\u010deni v vadbo za mo\u010d vzdr\u017eljivostnih \u0161portnikov ali igralcev ekipnih \u0161portov. S temi vajami <strong>ne pridobijo le mo\u010dne zadnjice in nog, temve\u010d okrepijo tudi vezi in vse okoli\u0161ke strukture okoli sklepov (kolki in kolena).<\/strong> To pomaga pri prepre\u010devanju po\u0161kodb. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u0161portnike, zlasti \u0161printerje, skakalce v vi\u0161ino ali daljino, so te vaje \u0161e posebno pomembne. Pri skokih potrebujejo kar <strong>najve\u010djo hitrost in dinami\u010dno mo\u010d.<\/strong> Pri tem jim u\u010dinkovito pomagajo po\u010depi in izpadni koraki z eksplozivnimi skoki.<\/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. Ujemajo se z vsakim na\u010drtom treninga<\/h3>\n\n\n\n<p>Obstajajo \u0161tevilne razli\u010dice po\u010depov in izpadnih korakov, primerne tako za <strong>za\u010detnike kot tudi za napredne \u0161portnike.<\/strong> Tudi posamezniki z gibalnimi omejitvami lahko te vaje ustrezno spremenijo. Na primer, namesto popolnih po\u010depov lahko izvajate delne po\u010depe z lahkotnim dotikom \u0161katle ali stola, ki ga postavite za hrbet. Tisti, ki imajo te\u017eave s koordinacijo, lahko izvajajo izpadne korake, medtem ko se dr\u017eijo stola za oporo. Zahtevnej\u0161e <strong>razli\u010dice z dodanimi ute\u017emi so nato primerne za dvigovalce ute\u017ei, powerlifterje, crossfiterje<\/strong> in druge \u0161portnike, ki trenirajo za mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite ustvariti vadbo, ki vam bo prinesla rezultate, sledite vodi\u010du: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako ustvariti kakovosten na\u010drt vadbe 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\">6. Izvajate jih lahko kjerkoli<\/h3>\n\n\n\n<p>Za osnovno razli\u010dico teh vaj <strong>ne potrebujete nobenih fitnes pripomo\u010dkov.<\/strong> Izvajate jih lahko doma, v parku za uli\u010dno vadbo, na pla\u017ei ali celo v hotelski sobi. Ker gre za sestavljene vaje, so med <strong>naju\u010dinkovitej\u0161imi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vajami z lastno te\u017eo<\/a><\/strong>, zato sodijo med osnovne vaje v skoraj vsakem treningu HIIT, Tabati ali kro\u017enem treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem \u010dlanku lahko najdete navdih za oblikovanje doma\u010de vadbe: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako oblikovati ustrezen program treninga<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" 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\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>za doma\u010do vadbo?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\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=\"74116,104773\" ><\/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=\"Katere_misice_uporabljate_pri_pocepih_in_izpadnih_korakih\"><\/span>Katere mi\u0161ice uporabljate pri po\u010depih in izpadnih korakih?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010dep in izpadni korak sta <strong>sestavljeni vaji, pri katerih sodelujejo skoraj vse mi\u0161ice v telesu.<\/strong> V osnovni razli\u010dici sta namenjeni predvsem mi\u0161icam spodnjega dela telesa. \u010ce pa preizkusite druge razli\u010dice, kot je po\u010dep z ute\u017eno palico nad glavo, boste vklju\u010dili tudi ramena, roke in hrbet. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8\u201310]<\/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\">Glavne mi\u0161ice, ki so vklju\u010dene pri po\u010depu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0161ica quadriceps femoris<\/li>\n\n\n\n<li>stegenske mi\u0161ice<\/li>\n\n\n\n<li>glutealne mi\u0161ice (gluteus maximus, medius in minimus)<\/li>\n\n\n\n<li>upogibalke kolkov <\/li>\n\n\n\n<li>mi\u0161ica adductor magnus<\/li>\n\n\n\n<li>mi\u0161ica triceps surae<\/li>\n\n\n\n<li>mi\u0161ice globokega stabilizacijskega sistema hrbtenice (DSS), znanega tudi pod imenom CORE (trebu\u0161ne mi\u0161ice, mi\u0161ice hrbtenice, diafragma, mi\u0161ice medeni\u010dnega dna).<\/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.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Katere mi\u0161ice se krepijo pri po\u010depih in izpadnih korakih?\" class=\"wp-image-539059\" title=\"Katere mi\u0161ice se krepijo pri po\u010depih in izpadnih korakih?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Glavne mi\u0161ice, ki so vklju\u010dene pri izpadnih korakih<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0161ica quadriceps femoris<\/li>\n\n\n\n<li>stegenske mi\u0161ice<\/li>\n\n\n\n<li>glutealne mi\u0161ice (gluteus maximus, medius in minimus)<\/li>\n\n\n\n<li>upogibalke kolkov <\/li>\n\n\n\n<li>mi\u0161ica adductor magnus<\/li>\n\n\n\n<li>mi\u0161ica tensor fasciae latae<\/li>\n\n\n\n<li>mi\u0161ica triceps surae<\/li>\n\n\n\n<li>mi\u0161ice globokega stabilizacijskega sistema hrbtenice (DSS), znanega tudi pod imenom CORE (trebu\u0161ne mi\u0161ice, mi\u0161ice hrbtenice, diafragma, mi\u0161ice medeni\u010dnega dna).<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Katere mi\u0161ice se krepijo pri izvajanju izpadnih korakov?\" class=\"wp-image-539091\" title=\"Katere mi\u0161ice se krepijo pri izvajanju izpadnih korakov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kot lahko vidite, so pri po\u010depih in izpadnih korakih vklju\u010dene iste mi\u0161ice, vendar se stopnja vklju\u010denosti razlikuje. Pri izpadih korakih se bolj aktivirajo <strong>stabilizacijske mi\u0161ice, iztegovalke in upogibalke stegen.<\/strong> Globoki po\u010depi pa izzivajo predvsem mo\u010d zadnjice in stegenskih mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je upo\u0161tevati tudi katero razli\u010dico vaje izvajate. Na primer, pri <strong>sumo po\u010depih se v primerjavi z obi\u010dajnimi po\u010depi, pri katerih so v ospredju sprednje stegenske mi\u0161ice, bolj anga\u017eirajo notranje stegenske mi\u0161ice.<\/strong> Poleg tega je pomembna tudi dol\u017eina izpadnega koraka. Dalj\u0161i korak je namenjen zadnji\u010dnim in stegenskim mi\u0161icam, medtem ko je kraj\u0161i izpadni korak u\u010dinkovitej\u0161i za sprednje stegenske mi\u0161ice.<\/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=\"Kaksna_je_razlika_med_pocepi_in_izpadnimi_koraki\"><\/span>Kak\u0161na je razlika med po\u010depi in izpadnimi koraki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ti dve vaji se razlikujeta predvsem po izvedbi. Pri po\u010depih so stopala ves \u010das vzporedna, <strong>te\u017ea pa je enakomerno porazdeljena med obe nogi.<\/strong> Pri izpadnih korakih pa lahko z eno nogo hkrati stopate naprej, nazaj ali vstran in tako <strong>prena\u0161ate te\u017eo telesa z ene noge na drugo.<\/strong> Na splo\u0161no velja, da so izpadni koraki zahtevnej\u0161a vaja, saj zahtevajo ve\u010djo koordinacijo in ravnote\u017eje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlika je tudi v tem, da so <strong>po\u010depi dvostranska vaja,<\/strong> kar pomeni, da sta obe nogi hkrati vklju\u010deni v vadbo. Po drugi strani pa so izpadni koraki enostranski in omogo\u010dajo, da se trenira vsaka noga posebej, kar je \u0161e posebej koristno v primeru mi\u0161i\u010dnega neravnovesja. \u010ce je, na primer, ena noga \u0161ibkej\u0161a od druge, se lahko u\u010dinkoviteje osredoto\u010dite na njeno krepitev.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"Kaj je bolje: po\u010depi ali izpadni koraki?\" class=\"wp-image-539109\" title=\"Kaj je bolje: po\u010depi ali izpadni koraki?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Kaj_je_bolje_pocepi_ali_izpadni_koraki\"><\/span>Kaj je bolje: po\u010depi ali izpadni koraki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obe vaji prina\u0161ata koristi v smislu <strong>izgradnje mi\u0161ic in funkcionalnega treninga.<\/strong> Poleg tega se dopolnjujeta, zato bi bilo najbolje, \u010de bi v svoj na\u010drt vadbe vklju\u010dili tako po\u010depe kot izpadne korake. \u010ce pa \u017eelite izbrati le eno, dobro razmislite o svojih ciljih.<\/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 se \u017eelite bolj osredoto\u010diti na izbolj\u0161anje koordinacije, ravnote\u017eja, dinami\u010dnega gibanja in odpravljanje mi\u0161i\u010dnih neravnovesij, se odlo\u010dite za izpadne korake.<\/li>\n\n\n\n<li>Po drugi strani pa za krepitev mo\u010di in mi\u0161i\u010dne mase raje izberite po\u010depe. Morda so nekoliko primernej\u0161i tudi za tiste, ki imajo te\u017eave s koleni ali koordinacijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravilna_tehnika_za_pocepe_in_izpadne_korake\"><\/span>Pravilna tehnika za po\u010depe in izpadne korake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete z vadbo, razmislite o izbiri prave obutve. <strong>Trdni \u010devlji z ravnim podplatom<\/strong> so primerni tako za po\u010depe kot za izpadne korake, saj <strong>zagotavljajo bolj\u0161o stabilnost. <\/strong>Nekateri pa raje vadijo bosi ali v mehkej\u0161ih \u010devljih. To sicer omogo\u010da najve\u010dji stik s tlemi in ve\u010djo svobodo gibanja stopala, vendar je s tem povezana tudi manj\u0161a stabilnost in ve\u010dje tveganje za po\u0161kodbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ogrevanje lahko preprosto 2-3 minute izvajate vajo poskokov narazen-skupaj ali &#8220;jumping jack&#8221;, preskakujete <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\">kolebnico<\/a> ali te\u010dete na mestu. \u010ce imate dostop do kardio naprave (sobno kolo, tekalna steza ali <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" class=\"ek-link\">vesla\u0161ka naprava<\/a>), se lahko ogrejete tudi na njej. Nato se prestavite na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a>. Najprej za\u010dnite z ogrevanjem vseh sklepov v telesu, nato pa se osredoto\u010dite na boke in kolena, ki jih boste najbolj potrebovali pri po\u010depih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med ogrevanjem lahko vklju\u010dite tudi vaje za zadnjico z uporabo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbenega traku<\/a>. To bo pomagalo aktivirati mi\u0161ice zadnjice in nog. Primere tak\u0161nih vaj najdete v na\u0161em \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 vaj z elasti\u010dnim trakom za celotno telo<\/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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Kako izvajati izpadne korake?\" class=\"wp-image-539128\" title=\"Kako izvajati po\u010depe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvajati po\u010depe?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni polo\u017eaj: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stopite z nogami rahlo narazen, pribli\u017eno v \u0161irini ramen, pri \u010demer naj bo te\u017ea enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li>Glava naj bo poravnana s hrbtenico, o\u010di obrnjene naprej, ramena spu\u0161\u010dena navzdol in nazaj, hrbet naravno ukrivljen, prsni ko\u0161 odprt in obrnjen naprej.<\/li>\n\n\n\n<li>Za izbolj\u0161anje ravnote\u017eja iztegnite roke naprej, jih zdru\u017eite pred telesom ali prekri\u017eajte nad prsmi.<\/li>\n\n\n\n<li>Aktivirajte jedro.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/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<h4 class=\"wp-block-heading\">Izvedba:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vdihnite in za\u010dnite po\u010dep s premikanjem bokov nazaj in navzdol. Na za\u010detku gibanja si lahko predstavljate, da sedete nazaj na neviden stol.<\/li>\n\n\n\n<li>Pazite, da se hrbet v prsnem in ledvenem delu hrbtenice ne zaokro\u017ei ali upogne in ne izstopajte preve\u010d z zadnjico.<\/li>\n\n\n\n<li>Globino po\u010depa izberite tako, da ohranite naravno ukrivljenost hrbtenice. Vendar si prizadevajte dose\u010di vsaj polo\u017eaj, v katerem so va\u0161i boki ni\u017eje od kolen.<\/li>\n\n\n\n<li>Kolena, gle\u017enji in prsti na nogah naj bodo poravnani v lepi liniji. Izogibajte se temu, da bi se kolena pogreznila navznoter.<\/li>\n\n\n\n<li>V spodnjem polo\u017eaju ostanite najve\u010d 1 sekundo, da ne izgubite potrebne napetosti v mi\u0161icah.<\/li>\n\n\n\n<li>Izdihnite in se vzravnajte z aktiviranjem zadnjice in mi\u0161ic sprednjega dela stegen.<\/li>\n\n\n\n<li>V tla pritisnite celotno povr\u0161ino stopal, kot da bi sku\u0161ali tla odriniti od sebe.<\/li>\n\n\n\n<li>Sledi \u0161e ena ponovitev.<\/li>\n\n\n\n<li>Ohranjajte nadzor med gibanjem. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/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 prednostih po\u010depov in kako jih pravilno izvajati, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Po\u010depi: Prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in v telovadnici<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Pravilna tehnika po\u010depa\" class=\"wp-image-539144\" title=\"Pravilna tehnika po\u010depa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvajati osnovne izpadne korake?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni polo\u017eaj: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stopite z nogami rahlo narazen, pribli\u017eno v \u0161irini bokov.<\/li>\n\n\n\n<li>Glava naj bo poravnana s hrbtenico, o\u010di obrnjene naprej, ramena spu\u0161\u010dena navzdol in nazaj, hrbet naravno ukrivljen, prsni ko\u0161 odprt in obrnjen naprej.<\/li>\n\n\n\n<li>Roke polo\u017eite na boke, pustite jih prosto viseti ob strani ali jih prekri\u017eajte na prsih.<\/li>\n\n\n\n<li>Aktivirajte mi\u0161ice jedra. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/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<h4 class=\"wp-block-heading\">Izvedba:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vdihnite, prenesite te\u017eo na eno nogo ter z drugo nogo naredite korak naprej in rahlo vstran.<\/li>\n\n\n\n<li>Pokr\u010dite obe koleni in prenesite te\u017eo na sprednjo nogo.<\/li>\n\n\n\n<li>Po\u010depnite do globine, pri kateri stegno s kolenom tvori kot 90 stopinj, ali \u0161e globlje.<\/li>\n\n\n\n<li>Z zadnjim stopalom se lahko rahlo dotaknete podloge.<\/li>\n\n\n\n<li>Konice prstov na nogah in kolena naj bodo med gibanjem rahlo obrnjena navzven.<\/li>\n\n\n\n<li>Prav tako naj bodo ramena in lopatice potegnjene nazaj, prsni ko\u0161 pa naj bo ves \u010das gibanja odprt in obrnjen naprej.<\/li>\n\n\n\n<li>Izdihnite in se z aktivacijo mi\u0161ic sprednjega dela stegen in zadnjice vrnite v za\u010detni polo\u017eaj. Takoj nadaljujte z drugo ponovitvijo z drugo nogo. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/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>Ko osvojite pravilno tehniko po\u010depov in izpadnih korakov z lastno te\u017eo, lahko preidete na zahtevnej\u0161e razli\u010dice z dodano te\u017eo.<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Pravilna tehnika izpadnega koraka\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Katere_so_najpogostejse_napake_pri_izvajanju_pocepov_in_izpadnih_korakov_ter_kako_jih_odpraviti\"><\/span>Katere so najpogostej\u0161e napake pri izvajanju po\u010depov in izpadnih korakov ter kako jih odpraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukrivljanje hrbta:<\/strong> Pri vaji posku\u0161ajte ohraniti naravno ukrivljenost hrbta. Prav tako se osredoto\u010dite na to, da so ramena in lopatice potegnjene nazaj, prsni ko\u0161 pa odprt.<\/li>\n\n\n\n<li><strong>Omejen obseg gibanja: <\/strong>Pri izbolj\u0161anju gibljivosti si lahko pomagate s temeljitim ogrevanjem in raztezanjem kolkov pred vadbo ali po potrebi z uporabo <a href=\"https:\/\/gymbeam.si\/klin-za-pocepe-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klinov za po\u010depe<\/a>.<\/li>\n\n\n\n<li><strong>Nagibanje naprej ali nazaj: <\/strong>To velja zlasti za po\u010depe. Najpogosteje je posledica nepravilne razporeditve te\u017ee na stopalih. Poskusite enakomerno porazdeliti te\u017eo po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Dvigovanje pet od tal:<\/strong> To je povezano s prej\u0161njo to\u010dko. Pete morajo pri po\u010depih ostati trdno zasidrane na tleh.<\/li>\n\n\n\n<li><strong>Slabo usklajevanje gibanja: <\/strong>Ohranjanje ravnote\u017eja je lahko precej te\u017eavno, zlasti pri izvajanju izpadov. Gibanje posku\u0161ajte izvajati po\u010dasi in z nadzorom. Za\u010dnite samo s telesno te\u017eo in postopoma pove\u010dujte obremenitev, ko boste pridobili zaupanje v gibanje.<\/li>\n\n\n\n<li><strong>Udarci kolena na tla: <\/strong>To velja za izpadne korake. V spodnji fazi se lahko koleno zadnje noge rahlo dotakne tal, vendar ne sme priti do nenadnih udarcev. Zato se osredoto\u010dite na nadzorovanje gibanja skozi celotno vajo. Kolena lahko za\u0161\u010ditite tudi z mehko podlogo ali trakovi za kolena.<\/li>\n\n\n\n<li><strong>Sesedanje kolen:<\/strong> Ta napaka se pojavlja tako pri po\u010depih kot pri izpadnih korakih in pomeni nepotrebno obremenitev kolen. Osredoto\u010dite se na to, da bodo kolena ves \u010das gibanja usmerjena navzven. Pri tem si lahko pomagate z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-elasticnih-trakov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakom<\/a>. Namestite ga nad kolena in ga med po\u010depi posku\u0161ajte ohraniti napetega. Pri izpadnih korakih en konec traku pritrdite na <a href=\"https:\/\/gymbeam.si\/kletke-in-stojala-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stojalo<\/a> ali drugo trdno konstrukcijo v vi\u0161ini kolen, drugi konec pa postavite nad koleno delovne noge. Stojte bo\u010dno, da bo <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trak<\/a> ostal napet.<\/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 se ukvarjate z vadbo za mo\u010d in \u017eelite izvedeti ve\u010d o najpogostej\u0161ih napakah, preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/napake-pri-treningu-ki-jih-dela-skoraj-vsak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Napake pri vadbi, ki jih po\u010dnemo skoraj vsi<\/strong><\/a><\/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=\"15_najboljsih_razlicic_pocepov_in_izpadnih_korakov\"><\/span>15 najbolj\u0161ih razli\u010dic po\u010depov in izpadnih korakov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vas smo pripravili pregled <strong>najbolj\u0161ih razli\u010dic po\u010depov in izpadnih korakov z uporabo telesne te\u017ee in dodatnega upora. <\/strong>Za vsako od njih boste na\u0161li pravilno izvedbo in pogoste napake. Pri vseh pa ne pozabite na osnovna pravila za pravilno izvajanje, ki so opisana zgoraj. Vaje z lastno telesno te\u017eo lahko vklju\u010dite v ogrevanje. Variacije z ute\u017emi so nato primernej\u0161e za glavni del vadbe. Vedno pa izberite 1 ali najve\u010d 2 razli\u010dici po\u010depov ali izpadnih korakov na trening.<\/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. Navadni po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami pribli\u017eno v \u0161irini ramen. Prepri\u010dajte se, da je va\u0161a te\u017ea enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in po\u010depnite, tako da premaknete boke nazaj in navzdol. Z izdihom se gladko vzravnajte z aktiviranjem zadnjice in sprednjih stegenskih mi\u0161ic. Nato izvedite \u0161e eno ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, omejen obseg gibanja, nagibanje naprej, pokanje kolen, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"Navadni po\u010dep\" class=\"wp-image-538954\" title=\"Navadni po\u010dep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Po\u010dep s poskokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami pribli\u017eno v \u0161irini ramen. Prepri\u010dajte se, da je va\u0161a te\u017ea enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in naredite po\u010dep s premikanjem bokov nazaj in navzdol. Z izdihom vklju\u010dite zadnji\u010dne mi\u0161ice in mi\u0161ice sprednjega dela stegen ter sko\u010dite navzgor. 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, pokanje kolen, neenakomerna porazdelitev te\u017ee, nagibanje na prste ali pete.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"Po\u010dep s poskokom\" class=\"wp-image-538794\" title=\"Po\u010dep s poskokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Po\u010dep z ute\u017eno palico zadaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Na stojalo namestite palico z ustrezno te\u017eo (pribli\u017eno v vi\u0161ini klju\u010dnice). Postavite se pod drog z nogami pribli\u017eno v \u0161irini ramen. <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\">Olimpijsko palico<\/a> namestite za vrat in jo z obema rokama primite ob ramenih, komolci pa naj bodo usmerjeni navzdol. Aktivirajte jedro, dvignite ute\u017e s stojala in naredite korak nazaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in naredite po\u010dep s premikanjem bokov nazaj in navzdol. Z izdihom aktivirajte mi\u0161ice zadnjice in sprednji del stegen, da se gladko vzravnate. Nato nadaljujte z drugo ponovitvijo. Po kon\u010dani seriji vrnite palico na stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neenakomerna porazdelitev te\u017ee, premik na prste ali pete, prevelika ali premajhna obremenitev palice.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"Po\u010dep z olimpijsko palico zadaj\" class=\"wp-image-538938\" title=\"Po\u010dep z olimpijsko palico zadaj\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Po\u010dep s palico spredaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Na stojalo namestite palico z ustrezno te\u017eo (pribli\u017eno v vi\u0161ini klju\u010dnice). Postavite se pred stojalo z nogami pribli\u017eno v \u0161irini ramen. Z obema rokama primite palico ob ramenih, komolci pa naj bodo ves \u010das vaje usmerjeni naprej. Vklju\u010dite jedro, dvignite ute\u017e s stojala in naredite korak nazaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in naredite po\u010dep s premikanjem bokov nazaj in navzdol. Z izdihom aktivirajte mi\u0161ice zadnjice in sprednji del stegen, da se gladko vzravnate. Nato gib ponovite. Po kon\u010dani seriji vrnite ute\u017e v stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izkrivljanje zgornjega dela hrbta, omejen obseg gibanja, nagibanje naprej, zatekanje kolen, neenakomerna porazdelitev te\u017ee, premik na prste ali pete, prevelika ali premajhna obremenitev palice in spu\u0161\u010danje komolcev.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Predny-drep-s-osou.gif\" alt=\"Prednji po\u010dep\" class=\"wp-image-538842\" title=\"Prednji po\u010dep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo po\u010dep z ute\u017ejo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite v \u0161irokem polo\u017eaju, prsti na nogah naj bodo obrnjeni navzven. Dvignite <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" class=\"ek-link\">ute\u017eno ro\u010dko<\/a> za ro\u010daj in jo nato preprimite en konec. Dr\u017eite jo z iztegnjenima rokama vzporedno s telesom.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in pokr\u010dite kolena. Z izdihom se gladko vzravnajte z aktiviranjem zadnjice in notranje strani stegen. Nato nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nagibanje naprej, vdiranje kolen, neenakomerna porazdelitev te\u017ee, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Sumo po\u010dep z ute\u017ejo\" class=\"wp-image-538858\" title=\"Sumo po\u010dep z ute\u017ejo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet po\u010dep s kettlebellom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami pribli\u017eno v \u0161irini med boki in rameni. Z obema rokama ob strani primite <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> in ga dvignite do vi\u0161ine prsnega ko\u0161a, vzporedno s telesom.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in po\u010depnite, tako da premaknate boke nazaj in navzdol, medtem ko kettlebell dr\u017eite pred telesom. Z izdihom aktivirajte mi\u0161ice zadnjice in sprednji del stegen, da se gladko vzravnate. Nato gib ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neenakomerna porazdelitev te\u017ee, premik na prste ali pete, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet po\u010dep s kettlebellom\" class=\"wp-image-538810\" title=\"Goblet po\u010dep s kettlebellom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bolgarski po\u010dep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s hrbtom obrnjeni proti <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\">\u0161katli<\/a> ali <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" class=\"ek-link\">klopi<\/a>, noge pa naj bodo v \u0161irini ramen. Eno nogo postavite na \u0161katlo ali klop za vami. Z obema rokama primite <a href=\"https:\/\/gymbeam.si\/nastavljiva-dumbbell-utez-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e<\/a> za zgornjo plo\u0161\u010do s strani.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in pokr\u010dite koleno sprednje noge ter naredite izpadni korak na mestu. V spodnjem polo\u017eaju se lahko s kolenom zadnje noge rahlo dotaknete tal. Nato izdihnite in se zravnajte, takoj zatem pa naredite \u0161e eno ponovitev. Po kon\u010dani seriji zamenjajte nogi in isto vajo izvedite z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bulgarski po\u010dep\" class=\"wp-image-538762\" title=\"Bulgarski po\u010dep\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Po\u010dep na eni nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami blizu skupaj. \u010ce ne morete izvajati enono\u017enega po\u010depa brez opore, postavite za seboj <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> ali \u0161katlo. Za stabilnost se lahko oprimete tudi kletke ali bli\u017enje fitnes narave. Roki iztegnite naprej ali jih polo\u017eite na boke.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Prenesite te\u017eo na desno nogo in dvignite levo nogo od tal. Vdihnite, pokr\u010dite koleno podporne noge in po\u010depnite ali se z zadnjico rahlo dotaknite klopi ali \u0161katle. Nato izdihnite, ko se z aktiviranjem mi\u0161ic zadnjice in stegen vrnete v za\u010detni polo\u017eaj. Nadaljujte z drugo ponovitvijo. Nato zamenjajte nogi. \u010ce imate omejeno gibljivost gle\u017enjev, lahko pod peto namestite <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\u017eno plo\u0161\u010do<\/a>.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"Po\u010dep na eni nogi\" class=\"wp-image-538778\" title=\"Po\u010dep na eni nogi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Po\u010dep z ute\u017eno palico nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpijsko palico<\/a> na stojalo (pribli\u017eno v vi\u0161ini klju\u010dnice). Stopite pod njo z nogami v \u0161irini ramen in jo primite s \u0161irokim prijemom. Aktivirajte jedro, ramena in roke, nato pa dvignite palico nad glavo in poravnajte roke v komolcih. Po potrebi si lahko pri tem gibu pomagate tudi z rahlim potiskom noge.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in naredite po\u010dep tako, da boke potisnete nazaj in navzdol. Komolci naj bodo zaklenjeni, jedro naj bo vklju\u010deno, gibanje pa nadzorovano. Z izdihom aktivirajte mi\u0161ice zadnjice in sprednji del stegen ter se gladko vzravnajte. Nato gib ponovite. Po kon\u010dani seriji vrnite palico na stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neenakomerna porazdelitev te\u017ee, premik na prste ali pete, prevelika obremenitev palice, upogibanje komolcev.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Overhead-squat-s-osou.gif\" alt=\"Po\u010dep z olimpijsko palico nad glavo\" class=\"wp-image-538826\" title=\"Po\u010dep z olimpijsko palico nad glavo\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. 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> Naredite korak naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Spu\u0161\u010dajte se navzdol, dokler ni stegno v pribli\u017enem kotu 90 stopinj z va\u0161im me\u010dom pri kolenu ali \u0161e globlje. Z izdihom in vklju\u010ditvijo mi\u0161ic sprednjega dela stegen in zadnjice se vrnite v za\u010detni polo\u017eaj in takoj nadaljujte z drugo ponovitvijo z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija 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.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"Izpadni korak naprej\" class=\"wp-image-538970\" title=\"Izpadni korak naprej\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. 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> V celotnem gibanju naj bodo konice prstov na nogah in kolena rahlo obrnjene navzven v isto smer. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednje stopalo. Spustite se navzdol, dokler stegno z me\u010di pri kolenu ne tvori pribli\u017eno 90-stopinjskega kota ali \u0161e globlje. Z izdihom vklju\u010dite mi\u0161ice sprednjega dela stegen in zadnjice, da sko\u010dite navzgor in v zraku zamenjate nogi. Po pristanku vdihnite in takoj nadaljujte z drugo ponovitvijo. Pri ohranjanju stabilnosti si pomagajte z rokami.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija 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.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"Izpadni korak s poskokom\" class=\"wp-image-538906\" title=\"Izpadni korak s poskokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Izpadni korak nazaj z ute\u017eno palico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami v \u0161irini bokov. Na stojalo postavite palico in nanje dodajte <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" class=\"ek-link\">ute\u017ene plo\u0161\u010de<\/a>. Nato jo namestite na hrbet in jo ob straneh primite.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite, prenesite te\u017eo na eno nogo in z drugo nogo izvedite kontroliran izpadni korak nazaj. Spu\u0161\u010dajte se, dokler stegno z me\u010di pri kolenu ne tvori pribli\u017eno 90-stopinjskega kota ali \u0161e globlje. Z izdihom vklju\u010dite mi\u0161ice sprednjega dela stegen in zadnjice, da se vrnete v za\u010detni polo\u017eaj in z drugo nogo izvedite izpadni korak nazaj.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nagibanje naprej, vdiranje kolen, neenakomerna porazdelitev te\u017ee, slaba koordinacija 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.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vzad-s-osou.gif\" alt=\"Izpadni korak z barbellom nazaj\" class=\"wp-image-538922\" title=\"Izpadni korak z barbellom nazaj\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Izpadni korak na stran s kettlebellom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini bokov. Z obema rokama primite <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> za ro\u010daj in ga dr\u017eite pred prsmi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, z eno nogo naredite izpadni korak na stran in prenesite te\u017eo nanj. Z izdihom se vrnite v za\u010detni polo\u017eaj, nato pa naredite izpadni korak na drugo stran. Med gibanjem naj bodo kolena in prsti na nogah usmerjeni rahlo navzven v isto smer. Ko opravite celotno serijo na eni strani, zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, omejen obseg gibanja, vdiranje kolen.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Izpadni korak s kettlebellom na stran\" class=\"wp-image-538746\" title=\"Izpadni korak s kettlebellom na stran\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Izpadni korak po\u0161evno nazaj z ute\u017emi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojite z nogami v \u0161irini bokov. V vsaki roki dr\u017eite po eno ute\u017e, roke pa iztegnite ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko desno nogo pomaknete nazaj za levo nogo in pokr\u010dite obe koleni. Z desnim kolenom se lahko rahlo dotaknete tal. Z izdihom se vrnite v za\u010detni polo\u017eaj. Nato z levo nogo naredite po\u0161evni izpadni korak. Menjavajte strani, dokler ne zaklju\u010dite ene serije.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Omejen obseg gibanja, slaba koordinacija 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.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"Po\u0161evni izpadni korak z ute\u017emi\" class=\"wp-image-538874\" title=\"Po\u0161evni izpadni korak z ute\u017emi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Izpadni korak z ute\u017ejo nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini bokov. Z eno roko primite <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\u017e<\/a> in jo dvignite nad glavo. U\u010dvrstite zapestje, komolci naj bodo iztegnjeni (zaklenjeni), ramena pa odmaknjena od u\u0161es. Druga roka lahko prosto visi ob telesu ali pa jo polo\u017eite na bok in tako aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> \u010ce ute\u017eno ro\u010dko dr\u017eite v levi roki, naredite izpadni korak z desno nogo. Za\u010dnite s korakom naprej in rahlo vstran. Te\u017eo prenesite na sprednjo nogo. Spu\u0161\u010dajte se, dokler stegno z me\u010di pri kolenu ne tvori pribli\u017eno 90-stopinjskega kota ali \u0161e globlje. Z izdihom vklju\u010dite mi\u0161ice sprednjega dela stegen in zadnjice, da se vrnete v za\u010detni polo\u017eaj in takoj nadaljujte z drugo ponovitvijo na drugi nogi. Ves \u010das imejte ute\u017e nad glavo. Po kon\u010danem nizu na eni strani prestavite ute\u017e v desno roko in izvajajte izpadne korake z levo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, slaba koordinacija gibanja, prevelika obremenitev.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"Izpadni korak z ute\u017ejo nad glavo\" class=\"wp-image-538890\" title=\"Izpadni korak z ute\u017ejo nad glavo\"\/><\/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>Ve\u010d vaj za spodnji del telesa najdete v \u010dlanku: <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>9 najbolj\u0161ih vaj za zadnjico in noge<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite vaditi zadnji\u010dne mi\u0161ice brez ute\u017ei, lahko navdih najdete v tem \u010dlanku: <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 trenirati zadnjico? Najbolj\u0161e vaje s telesno te\u017eo za zaobljeno in \u010dvrsto zadnjico<\/strong><\/a>.<\/li>\n\n\n\n<li>V tem \u010dlanku odkrijte vaje za stegna in me\u010da: <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 najbolj\u0161ih vaj za stegna in me\u010da<\/strong><\/a><\/li>\n\n\n\n<li>Vadbo za zgornji del telesa lahko prilagodite s pomo\u010djo predlogov vaj za <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\"><strong>ramena<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" class=\"ek-link\"><strong>hrbet<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" class=\"ek-link\"><strong>prsni ko\u0161<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" class=\"ek-link\"><strong>trebu\u0161ne mi\u0161ice<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\"><strong>bicepse<\/strong><\/a> 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>\u017delite izvedeti, kako izbrati pravo obremenitev? Poglobite se v \u010dlanek: <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 dvigniti za rast mi\u0161ic, mo\u010d ali huj\u0161anje?<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce vas zanima, kak\u0161no je idealno \u0161tevilo ponovitev za va\u0161e vadbene cilje, si oglejte na\u0161 \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>Kljub prizadevanjem te\u017eko pridobivate mi\u0161ice? Ne zamudite na\u0161ih \u010dlankov: <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za zdravo pridobivanje 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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010depi in izpadni koraki spadajo med naju\u010dinkovitej\u0161e vaje za spodnji del telesa, ki so primerne za skoraj vsakogar. Pomagajo <strong>pove\u010dati mo\u010d nog, izoblikovati okroglo zadnjico in \u010dvrsta stegna, med vadbo porabiti ve\u010d kalorij<\/strong> in, kar je najpomembneje, <strong>zgraditi funkcionalno telo.<\/strong> Vendar je za doseganje najve\u010djih koristi teh vaj klju\u010dnega pomena obvladovanje pravilne tehnike. Ko osvojite osnovno obliko, lahko preizku\u0161ate dodatne razli\u010dice z uporabo ute\u017ene palice, ute\u017enih ro\u010dk ali kettlebella. Te razli\u010dice bodo popestrile va\u0161o vadbeno rutino in <strong>u\u010dinkovito delovale na zadnji\u010dne mi\u0161ice ter sprednji, zadnji in notranji del stegen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je \u010dlanek zdel uporaben in ste iz njega pridobili nova spoznanja, ga delite s prijatelji, da se tudi oni nau\u010dijo pravilnih tehnik po\u010depov in izpadnih korakov.<\/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\/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>S po\u010depi in izpadnimi koraki lahko oblikujete mo\u010dne noge in zaobljeno zadnjico. Zato bo njihovo izvajanje koristilo skoraj vsakomur. V \u010dlanku boste izvedeli, kako pravilno izvajati po\u010depe z ute\u017emi ali kettlebellom ter izpadne korake z dumbellom.<\/p>\n","protected":false},"author":129,"featured_media":538726,"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":[6519,7263,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-565186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-pocepi","9":"tag-trening-za-moc","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 izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?\" \/>\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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-22T14:33:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-22T14:33:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"24 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic\",\"datePublished\":\"2024-05-22T14:33:51+00:00\",\"dateModified\":\"2024-05-22T14:33:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\"},\"wordCount\":4873,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"keywords\":[\"po\u010depi\",\"trening za mo\u010d\",\"vaje za noge\",\"vaje za zadnjico\"],\"articleSection\":[\"Vadba in trening\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\",\"name\":\"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"datePublished\":\"2024-05-22T14:33:51+00:00\",\"dateModified\":\"2024-05-22T14:33:52+00:00\",\"description\":\"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog","description":"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/","og_type":"article","og_title":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog","og_description":"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?","og_url":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/","og_site_name":"GymBeam Blog","article_published_time":"2024-05-22T14:33:51+00:00","article_modified_time":"2024-05-22T14:33:52+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"24 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic","datePublished":"2024-05-22T14:33:51+00:00","dateModified":"2024-05-22T14:33:52+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/"},"wordCount":4873,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","keywords":["po\u010depi","trening za mo\u010d","vaje za noge","vaje za zadnjico"],"articleSection":["Vadba in trening"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/","url":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/","name":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","datePublished":"2024-05-22T14:33:51+00:00","dateModified":"2024-05-22T14:33:52+00:00","description":"Kaj so po\u010depi in izpadni koraki ter kako jih izvajati? Vaje za zadnjico, noge in me\u010da. Kako izvajati izpadne korake z ute\u017emi in prednje, hrbtne, bolgarske, sumo ali goblet po\u010depe?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","width":1200,"height":628,"caption":"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako izvajati po\u010depe in izpadne korake? Pravilna tehnika in 15 najbolj\u0161ih razli\u010dic"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/565186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=565186"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/565186\/revisions"}],"predecessor-version":[{"id":570920,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/565186\/revisions\/570920"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/538726"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=565186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=565186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=565186"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=565186"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=565186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}