{"id":567507,"date":"2024-06-18T11:46:46","date_gmt":"2024-06-18T09:46:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=567507"},"modified":"2024-06-18T11:48:50","modified_gmt":"2024-06-18T09:48:50","slug":"kako-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/","title":{"rendered":"Kako trenirati z olimpijsko palico? 10 osnovnih vaj za celotno telo"},"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-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#Kaj_je_olimpijska_palica_in_kaksne_vrste_obstajajo\" title=\"Kaj je olimpijska palica in kak\u0161ne vrste obstajajo?\">Kaj je olimpijska palica in kak\u0161ne vrste obstajajo?<\/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-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#Kaksne_so_prednosti_vadbe_z_olimpijsko_palico\" title=\"Kak\u0161ne so prednosti vadbe z olimpijsko palico?\">Kak\u0161ne so prednosti vadbe z olimpijsko palico?<\/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-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#Kako_trenirati_z_olimpijsko_palico\" title=\"Kako trenirati z olimpijsko palico?\">Kako trenirati z olimpijsko palico?<\/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-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#10_osnovnih_vaj_z_olimpijsko_palico\" title=\"10 osnovnih vaj z olimpijsko palico\">10 osnovnih vaj z olimpijsko palico<\/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-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#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-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V skoraj vsakem fitnesu lahko najdete olimpijsko palico, ali po doma\u010de &#8211; <em>\u0161tango<\/em>. Uporablja se za po\u010depe, mrtve dvige, potisk s prsi in druge osnovne vaje za mo\u010d. Vendar veliko ljudi raje uporablja naprave, saj jih skrbi, da ne bodo znali pravilno uporabljati palice. To je \u0161koda, saj s tem zamudijo vrsto prednosti. Zato se v dana\u0161njem \u010dlanku osredoto\u010damo na <strong>najosnovnej\u0161e vaje z olimpijsko palico, ki jih lahko v svoj na\u010drt vadbe vklju\u010dijo tudi za\u010detniki.<\/strong> Za za\u010detnike je \u0161e posebej pomembno, da se najprej v celoti osredoto\u010dijo na u\u010denje pravilne tehnike samo s palico, nato pa po\u010dasi dodajajo ute\u017ene plo\u0161\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_olimpijska_palica_in_kaksne_vrste_obstajajo\"><\/span>Kaj je olimpijska palica in kak\u0161ne vrste obstajajo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Olimpijska palica<\/a> je dolga <strong>kovinska palica, na katero lahko s strani nalo\u017eite ute\u017ene plo\u0161\u010de.<\/strong> Omogo\u010da razli\u010dne prijeme, tako \u0161iroke kot ozke. Na voljo je ve\u010d vrst palic, ki se razlikujejo po velikosti, obliki in uporabi.<\/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\">Osnovne vrste olimpijske palice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Standardna palica<\/a><\/strong> obi\u010dajno tehta 10 kg in je dolga pribli\u017eno 150 cm. Palica je zasnovana tako, da lahko nanjo namestite <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ene plo\u0161\u010de<\/a> z luknjo premera 30 mm.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Olimpijska palica<\/strong><\/a> je klasi\u010dna palica za dvigovanje ute\u017ei. V dol\u017eino praviloma meri 220 cm, premer ro\u010daja je 29 mm, te\u017ea pa 20 kg (obstaja tudi \u017eenska razli\u010dica s premerom 25 mm in te\u017eo 15 kg). Zasnovana je za uporabo s standardnimi olimpijskimi <a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enimi plo\u0161\u010dami<\/a>. Sre\u010date se lahko tudi s kraj\u0161o <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpijsko palico<\/a> z dol\u017eino 150 cm.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezna-palica-ez-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Olimpijska EZ palica<\/a><\/strong> je obi\u010dajno kraj\u0161a in tehta pribli\u017eno 10 kg. Ima ukrivljeno obliko, ki omogo\u010da razli\u010dne mo\u017enosti prijema in je primerna za vaje za biceps, triceps ali ramena.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/trap-palica-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trap palica<\/strong><\/a> je \u0161esterokotne oblike in se uporablja za trening mrtvega dviga.<\/li>\n\n\n\n<li><strong>\u0160vicarska palica, <\/strong>znana tudi kot palica za ve\u010d prijemov, spominja na lestev z razli\u010dnimi ukrivljenimi obro\u010di, ki ponujajo razli\u010dne mo\u017enosti prijema.<\/li>\n\n\n\n<li><strong>Varnostna palica<\/strong> se pona\u0161a z oblazinjenjem, ki med po\u010depi poskrbi za oporo za zgornji del hrbta. Ob straneh ima dolge ro\u010daje, za katera se lahko primete za rameni. Ta zasnova omogo\u010da bolj stabilno in varno dr\u017eo med po\u010depi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Olimpijske palice so primerne tudi za doma\u010de fitnese. V na\u0161em \u010dlanku preberite ve\u010d o tem, katero dodatno opremo je treba upo\u0161tevati pri <a href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>postavitvi doma\u010de telovadnice<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Katere vrste olimpijskih palic obstajajo?\" class=\"wp-image-565279\" title=\"Katere vrste olimpijskih palic obstajajo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_so_prednosti_vadbe_z_olimpijsko_palico\"><\/span>Kak\u0161ne so prednosti vadbe z olimpijsko palico?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Olimpijska palica je klju\u010dni pripomo\u010dek pri treningu za mo\u010d. Vendar se ji mnogi, zlasti za\u010detniki, izogibajo in raje vadijo na napravah, kar je \u0161koda. \u0160portniki na <strong>vseh ravneh zmogljivosti imajo od palice \u0161tevilne koristi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ponuja spremenljivo te\u017eo<\/h3>\n\n\n\n<p>Za razliko od obi\u010dajnih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> ali <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" class=\"ek-link\">kettlebellov<\/a>, ki imajo fiksno te\u017eo, lahko <strong>te\u017eo na palici prilagajate. <\/strong>Za\u010dnete s prazno palico, ki obi\u010dajno tehta od 8 do 20 kg, odvisno od vrste, nato pa dodajate ute\u017ene plo\u0161\u010de glede na svojo mo\u010d in vrsto vaje. Olimpijske palice obi\u010dajno prenesejo obremenitve do 900 kg, zato so primerne tudi za treninge mo\u010di powerlifterjev in &#8220;strongmenov&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Primerno za za\u010detnike in napredne \u0161portnike<\/h3>\n\n\n\n<p>Za\u010detniki se pogosto raje odlo\u010dijo za vaje na napravah, ki vodijo gibanje in se izogibajo prostim ute\u017eem. Vendar pa bi morali razmisliti o vklju\u010ditvi osnovnih vaj z ute\u017emi. \u010ce se nau\u010dite pravilno izvajati vaje z olimpijsko palico, boste lahko izvajali odli\u010dne treninge za krepitev mo\u010di. Vaje z olimpijsko palico <strong>omogo\u010dajo celoten obseg gibanja<\/strong> in pomagajo pri prilagajanju na razli\u010dna neravnovesja mo\u010di. Prednost je tudi hiter napredek, ki lahko za\u010detnikom zagotovi potrebno motivacijo. \u010ce nimate izku\u0161enj z olimpijsko palico, se velja obrniti na osebnega trenerja, ki vam lahko pomaga pri u\u010denju pravilne tehnike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pomaga krepiti mo\u010d in mi\u0161i\u010dno maso<\/h3>\n\n\n\n<p>Olimpijske palice se uporabljajo za po\u010depe, mrtve dvige in potiske s prsi. Te vaje so med naju\u010dinkovitej\u0161imi za krepitev mo\u010di in mi\u0161i\u010dne mase. Poleg tega s postopnim pove\u010devanjem te\u017ee na palici telesu dajete <strong>nove spodbude za rast in krepitev mi\u0161ic.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Spodbuja kurjenje kalorij<\/h3>\n\n\n\n<p>S palico boste izvajali predvsem <strong>sestavljene vaje,<\/strong> pri katerih sodelujejo mi\u0161ice po vsem telesu. Tako se v primerjavi z izoliranimi vajami, kot so vaje za biceps ali triceps, pokuri ve\u010d kalorij. Vadba s palico je zato u\u010dinkovita za ljudi, ki \u017eelijo shuj\u0161ati. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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\/04\/iStock-1978639293-1124x749.jpg\" alt=\"Prednosti telovadbe s palico\" class=\"wp-image-565295\" title=\"Prednosti telovadbe s palico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pomaga izbolj\u0161ati koordinacijo in ravnote\u017eje<\/h3>\n\n\n\n<p>Pri vadbi s prostimi ute\u017emi, kot je olimpijska palica, <strong>intenzivneje vklju\u010dite stabilizacijske mi\u0161ice,<\/strong> ki skrbijo za ravnote\u017eje. Sestavljene vaje so tudi izziv za koordinacijo mi\u0161ic po vsem telesu, kar pomaga izbolj\u0161ati tudi to sposobnost. To je koristno pri vsakodnevnih dejavnostih, pri katerih lahko dobra koordinacija in ravnote\u017eje prepre\u010dita nepri\u010dakovane padce. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ravnote\u017eju si lahko pomagate tudi s polovi\u010dno \u017eogo. Vaje z njo najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" class=\"ek-link\"><strong>10 najbolj\u0161ih vaj za ravnote\u017eje z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Primerno za vadbo celega telesa<\/h3>\n\n\n\n<p>Ena olimpijska palica in nekaj ute\u017enih plo\u0161\u010d bodo zadostovali za <strong>vadbo celega telesa. <\/strong>Z njo lahko okrepite <strong>roke, hrbet, zadnjico, stegna in me\u010da.<\/strong> Poleg tega je odli\u010dna za vaje, kot so po\u010depi ali mrtvi dvigi, pri katerih sodelujejo mi\u0161ice zgornjega in spodnjega dela telesa. Poleg tega te vaje <strong>aktivirajo jedro,<\/strong> zato boste krepili tudi trebu\u0161ne mi\u0161ice.<\/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. Koristno za \u0161portnike, ki se ukvarjajo z vadbo za mo\u010d<\/h3>\n\n\n\n<p>Vaje s polno obremenjeno palico niso samo v na\u010drtih vadbe \u0161portnikov s treningi za mo\u010d. Vklju\u010dene so tudi v vadbo za mo\u010d <strong>sprinterjev, vzdr\u017eljivostnih teka\u010dev, nogometa\u0161ev, hokejistov in drugih \u0161portnikov v ekipnih \u0161portih.<\/strong> Prav tako jih uporabljajo drugi \u0161portniki, ki \u017eelijo izbolj\u0161ati svojo <strong>mo\u010d, eksplozivnost in u\u010dinkovitost gibanja.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"62233,74116,96658\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_z_olimpijsko_palico\"><\/span>Kako trenirati z olimpijsko palico?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osnovne vaje z olimpijsko palico bodo zagotovo na\u0161le svoje mesto v <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u010drtu vadbe<\/strong><\/a> skoraj vsakega \u0161portnika.<\/li>\n\n\n\n<li>Ve\u010dinoma gre za sestavljene vaje, zato so primerne za <strong>vadbo celega telesa.<\/strong><\/li>\n\n\n\n<li>Lahko pa se odlo\u010dite, da boste v svojo rutino vklju\u010dili le tiste, ki so namenjeni <strong>zgornji ali spodnji polovici telesa.<\/strong><\/li>\n\n\n\n<li>To so kompleksne vaje, zato jih je najbolje <strong>na\u010drtovati na za\u010detku vadbe, <\/strong>ko imate najve\u010d energije.<\/li>\n\n\n\n<li>Vedno se nau\u010dite pravilne tehnike s prazno palico in <strong>postopoma dodajajte te\u017eo,<\/strong> ko zares osvojite tehni\u010dno izvedbo te vaje.<\/li>\n\n\n\n<li>Pri vadbi vedno vklju\u010dite osrednji del telesa.<\/li>\n\n\n\n<li>Prilagodite te\u017eo in \u0161tevilo ponovitev glede na svoj cilj (glejte tabelo).<\/li>\n\n\n\n<li>Vaje s palico lahko kombinirate z drugimi vrstami ute\u017ei, kot so <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelli<\/a> ali <a href=\"https:\/\/gymbeam.si\/30-kg-komplet-utezi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a>. Z njimi lahko trenirate vsako okon\u010dino posebej, kar je pomembno za prepre\u010devanje neravnovesja.<\/li>\n\n\n\n<li>Ne pozabite dati prednosti tudi <strong>ustreznemu po\u010ditku.<\/strong> Mi\u0161ice obi\u010dajno potrebujejo 24-72 ur za popolno okrevanje in regeneracijo.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Priporo\u010dena te\u017ea in \u0161tevilo ponovitev<\/h3>\n\n\n\n<p>Te\u017ea se obi\u010dajno izra\u010duna na podlagi va\u0161ega 1RM (najve\u010dja mo\u017ena te\u017ea za eno ponovitev), ki je <strong>najve\u010dja te\u017ea, s katero lahko izvedete eno ponovitev s pravilno tehniko. <\/strong>Po njej vam ne sme ostati niti mo\u010di niti energije za \u0161e eno ponovitev. Ta vrednost je nato izra\u017eena v odstotkih. \u010ce je, na primer, va\u0161 1RM za sklece 100 kg, je 50% 1RM 50 kg.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [6]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cilj treninga<\/th><th class=\"has-text-align-center\" data-align=\"center\">Te\u017ea (% 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo serij<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cas po\u010ditka med posameznimi serijami<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Krepitev mo\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund \u2013 4 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u010dne mase (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Huj\u0161anje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mi\u0161i\u010dna vzdr\u017eljivost <\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o izbiri prave te\u017ee glede na svoj cilj, preberite \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>Kak\u0161ne ute\u017ei je treba dvigovati za rast mi\u0161ic, mo\u010d ali 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\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kako pravilno trenirati z olimpijsko palico?\" class=\"wp-image-565315\" title=\"Kako pravilno trenirati z olimpijsko palico?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_osnovnih_vaj_z_olimpijsko_palico\"><\/span>10 osnovnih vaj z olimpijsko palico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred za\u010detkom vadbe z ute\u017eno palico poskrbite za ogrevanje celotnega telesa. Zadostuje \u017ee nekaj minut hitre hoje ali teka na tekalni stezi, veslanje na <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napravi<\/a> ali uporaba <a href=\"https:\/\/gymbeam.si\/kolo-air-bike-gymbeam.html\" class=\"ek-link\">zra\u010dnega kolesa<\/a>. Nato se prestavite na <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a> in <strong>razgibajte vse sklepe.<\/strong> Nato lahko vklju\u010dite nekaj vaj s <a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">penastim valjem<\/a>, ki <strong>pomaga pove\u010dati pretok krvi v mi\u0161ice<\/strong> in jih bolje pripravi na vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Potisk 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 in z obema rokama primite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palico<\/a> z nadro\u010dnim prijemom. Izravnajte hrbet in rahlo pokr\u010dite kolena. Dr\u017eite palico tik pod brado, blizu zgornjega dela prsnega ko\u0161a. Zapestja naj bodo ravna, ramena potegnite navzdol od u\u0161es in stisnite lopatici skupaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in nadzorovano dvignite ute\u017e. Nato vdihnite, ko gladko vrnete ute\u017e v za\u010detni polo\u017eaj in nadaljujete z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezna izbira ute\u017ei, ukrivljanje hrbta, nezadostna aktivacija jedra.<\/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\/04\/Overhead-press.gif\" alt=\"Kako izvajati potisk nad glavo?\" class=\"wp-image-565445\" title=\"Kako izvajati potisk nad glavo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Odrivni potisk<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini bokov in z obema rokama primite palico z nadro\u010dnim prijemom. Dr\u017eite palico tik pod brado, blizu zgornjega dela prsnega ko\u0161a. Zapestja naj bodo vzravnana, ramena potegnite navzdol stran od u\u0161es in stisnite lopatici skupaj. Izvedite rahel po\u010dep.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, iztegnite noge in hkrati dinami\u010dno dvignite ute\u017e. Osredoto\u010dite se na ustvarjanje mo\u010di predvsem z nogami. Pri dvigovanju palice navzgor vedno potegnite glavo nazaj, da se izognete udarcem v brado. Nato vdihnite, ko gladko vrnete ute\u017e v za\u010detni polo\u017eaj in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezna izbira ute\u017ei, izbo\u010den hrbet, nezadostna aktivacija jedra.<\/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\/04\/Push-press.gif\" alt=\"Kako izvajati odrivni potisk?\" class=\"wp-image-565461\" title=\"Kako izvajati odrivni potisk?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Biceps pregib s palico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini bokov in dr\u017eite palico s podro\u010dnim prijemom, pribli\u017eno v \u0161irini ramen. Postavite se pokon\u010dno z rahlo pokr\u010denimi koleni in dr\u017eite palico iztegnjeno ob straneh z ravnimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in skr\u010dite biceps, da upognete komolce in dvignete palico proti ramenom. V zgornjem polo\u017eaju lahko vztrajate 1-2 sekundi. Nato vdihnite, ko boste nadzorovano spustili ute\u017e nazaj v za\u010detni polo\u017eaj in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Vklju\u010devanje spodnjih okon\u010din, komolci, obrnjeni stran od telesa, upognjena zapestja, krivljenje spodnjega dela hrbta, nenadzorovano gibanje, premajhen obseg gibanja, neustrezna izbira ute\u017ei.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bicepsovy-zdvih.gif\" alt=\"Kako izvajati biceps curl?\" class=\"wp-image-565365\" title=\"Kako izvajati biceps curl?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Veslanje v predklonu (Bent over row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte z nogami v \u0161irini bokov in rahlo pokr\u010dite kolena. Ne\u017eno se nagnite naprej, pri tem pa ohranite hrbet v naravni krivini, ramena potegnite navzdol od u\u0161es in glavo v liniji s hrbtenico. Palico primite z nadro\u010dnim prijemom v \u0161irini ramen in jo dvignite do vi\u0161ine kolen.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom z mi\u0161icami hrbta in rok potegnite ute\u017e proti bokom. Nato jo nadzorovano spustite nazaj do ravni kolen in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, zravnana kolena, premajhen nagib trupa naprej, premajhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bent-over-row.gif\" alt=\"Kako izvajati vajo bent over row?\" class=\"wp-image-565349\" title=\"Kako izvajati vajo bent over row?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Potisk s prsi (Bench press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite palico v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kletke-in-stojala-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stojalo<\/a> in se ulezite na <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" class=\"ek-link\">ravno klop<\/a> pod njo. Stisnite lopatice skupaj in dr\u017eite palico z nadro\u010dnim prijemom. Zapestja in komolci naj bodo vzravnani neposredno pod palico. \u0160irina prijema naj bo nekoliko ve\u010dja od \u0161irine ramen. Stopala postavite plosko na tla, kolena pa naj bodo pod kotom pribli\u017eno 90 stopinj. Med izvajanjem vaje se lahko rahlo upognete v hrbtu. Ramena in zadnji\u010dne mi\u0161ice naj bodo na klopi ravno pritrjene. Med izvajanjem vaje vklju\u010dite jedro in zadnji\u010dne mi\u0161ice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Odstranite palico s stojala in jo dr\u017eite nad prsmi. Nato vdihnite in po\u010dasi spustite ute\u017e proti prsnemu ko\u0161u. V spodnji fazi se mora ute\u017e rahlo dotakniti prsnega ko\u0161a, pribli\u017eno na sredini prsnice. Nato z izdihom s kr\u010denjem mi\u0161ic prsnega ko\u0161a potisnite ute\u017e navzgor, dokler komolci niso skoraj popolnoma iztegnjeni. Potek palice na poti navzgor naj bo v rahlem loku. Vrnite se v za\u010detni polo\u017eaj in nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje hrbta, nezadostna aktivacija jedra in zadnjice, omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"Kako izvajati bench press?\" class=\"wp-image-565333\" title=\"Kako izvajati bench press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Dobro jutro (Good Morning)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Na stojalo nastavite palico z ustrezno te\u017eo. Postavite se pod palico, postavite jo za vrat in jo z obema rokama primite ob ramenih, komolci naj bodo usmerjeni navzdol. Vklju\u010dite jedro, dvignite ute\u017e s stojala in naredite korak nazaj. Stopite z nogami v \u0161irini bokov ali v nekoliko o\u017ejem polo\u017eaju in rahlo pokr\u010dite kolena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite gibanje z gladkim potiskom bokov nazaj. Hrbet naj bo ves \u010das gibanja naravno ukrivljen, glava pa v liniji s hrbtenico. Z izdihom se z aktiviranjem zadnjice in stegenskih mi\u0161ic gladko vzravnajte. Nato naredite \u0161e eno ponovitev. Po kon\u010dani seriji vrnite palico nazaj v stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, nezadostna aktivacija zadnjice in stegen.<\/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\/04\/Good-morning.gif\" alt=\"Kako izvajati vajo dobro jutro?\" class=\"wp-image-565381\" title=\"Kako izvajati vajo dobro jutro?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Po\u010dep zadaj (Back Squat)<\/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. Postavite se pod palico z nogami pribli\u017eno v \u0161irini ramen. Palico postavite za vrat in jo primite z obema rokama ob ramenih, komolci naj bodo usmerjeni navzdol. Vklju\u010dite jedro, dvignite palico s stojala in naredite korak nazaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite po\u010dep s potiskom bokov nazaj in navzdol. Z izdihom se gladko vzravnajte, tako da aktivirate zadnji\u010dne mi\u0161ice in sprednji del stegen. Nato nadaljujte z drugo ponovitvijo. Po kon\u010dani seriji vrnite palico nazaj v stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, omejen obseg gibanja, pretirano nagibanje naprej, pokr\u010denje kolen navznoter, neenakomerna porazdelitev te\u017ee, premikanje na prste ali pete, prevelika ali premajhna te\u017ea na palici.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Zadni-drep.gif\" alt=\"Kako izvajati vajo po\u010dep zadaj? \" class=\"wp-image-565413\" title=\"Kako izvajati vajo po\u010dep zadaj? \"\/><\/figure>\n<\/div>\n\n\n<p>Dodatne razli\u010dice po\u010depov najdete v \u010dlanku <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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Izpadni korak naprej (Forward Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini bokov. Na stojalo postavite palico in jo obremenite z ustrezno te\u017eo s pomo\u010djo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enih plo\u0161\u010d<\/a>. Nato si palico namestite na zgornji del hrbta in jo ob straneh primite \u0161ir\u0161e od ramen.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite, prenesite te\u017eo na eno nogo in z drugo nogo izvedite nadzorovan izpadni korak naprej. Spustite se tako globoko, da stegno tvori pribli\u017eno 90-stopinjski kot s kolenom, ali globlje, \u010de vam je udobno. Z izdihom se vrnite v za\u010detni polo\u017eaj in aktivirajte mi\u0161ice sprednjega dela stegen in zadnjice, nato pa ponovite izpadni korak z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nagibanje naprej, kolena se sesedajo navznoter, 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\/04\/Vypad.gif\" alt=\"Kako izvajati vajo izpadni korak?\" class=\"wp-image-565397\" title=\"Kako izvajati vajo izpadni korak?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Mrtvi dvig (Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stopite pred obremenjeno palico z ute\u017enimi plo\u0161\u010dami, stopala naj bodo v \u0161irini bokov, prsti na nogah pa obrnjeni naprej. Pokr\u010dite kolena in se nagnite naprej proti palici, pri \u010demer naj bo hrbet naravno ukrivljen, glava pa poravnana s hrbtenico. Nato z obema rokama primite palico z nadro\u010dnim ali me\u0161anim prijemom, \u010de je ute\u017e te\u017eka (ena roka nadro\u010dna, druga podro\u010dna). \u0160irina prijema naj bo pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z vdihom in izdihom aktivirajte mi\u0161ice nog (kvadriceps in gluteus), da se postopoma vzravnate. Za\u010dnite z iztegovanjem kolen in nato gladko iztegnite trup. Na poti navzgor naj bi se ute\u017e pribli\u017eala nogam. Nato nadaljujte z drugo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Ukrivljanje hrbta, nenadzorovano gibanje, omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"Kako izvajati mrtvi dvig?\" class=\"wp-image-565429\" title=\"Kako izvajati mrtvi dvig?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Romunski mrtvi dvig (Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte pred obremenjeno palico, stopala naj bodo v \u0161irini bokov. Z obema rokama primite palico v \u0161irini ramen. Stojte pokon\u010dno in dr\u017eite palico z iztegnjenima rokama pred stegni. Kolena naj bodo rahlo pokr\u010dena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite gibanje bokov, tako da boke potisnete nazaj in se nadzorovano nagnete naprej. Palica se mora premakniti navzdol tik pred nogami. Poskusite jo spustiti pribli\u017eno do vi\u0161ine gle\u017enjev, pri tem pa pazite, da hrbet ostane naravno ukrivljen, glava pa v liniji s hrbtenico. Nato izdihnite in se s kr\u010denjem stegenskih in zadnji\u010dnih mi\u0161ic vrnite v pokon\u010dni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, krivljanje hrbta, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Rumun-mrtvy-tah.gif\" alt=\"Kako izvajati romunski mrtvi dvig?\" class=\"wp-image-565477\" title=\"Kako izvajati romunski mrtvi dvig?\"\/><\/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>Zgornji in spodnji del telesa lahko trenirate tudi z ute\u017eno vre\u010do. Navdih za vadbo poi\u0161\u010dite v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 najbolj\u0161ih vaj za celo telo<\/strong><\/a>.<\/li>\n\n\n\n<li>Za popestritev vadbe glavnih mi\u0161i\u010dnih skupin lahko vklju\u010dite tudi vaje iz \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 najbolj\u0161ih vaj z vadbeno \u017eogo za vadbo celega telesa<\/strong><\/a>.<\/li>\n\n\n\n<li>Z olimpijsko palico lahko izvajate tudi dvig bokov. V \u010dlanku se nau\u010dite, kako jih pravilno izvajati: <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\"><strong>Kako pravilno izvajati dvig bokov za popolne zadnji\u010dne mi\u0161ice? 6 najbolj\u0161ih razli\u010dic<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce se \u017eelite osredoto\u010diti na vadbo spodnje polovice telesa, lahko poskusite z <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\u0161imi vajami za stegna in me\u010da<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" class=\"ek-link\"><strong>9 najbolj\u0161imi vajami za zadnjice in noge<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce niste prepri\u010dani, kako ustvariti na\u010drt vadbe, vam lahko pri tem pomaga \u010dlanek <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 sestaviti kakovosten na\u010drt vadbe v telovadnici?<\/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>Vaje z olimpijsko palico so temelj treninga za mo\u010d. Pri njih sodelujejo mi\u0161ice celotnega telesa, kar pripomore k <strong>izgradnji mo\u010di, rasti mi\u0161ic in celo huj\u0161anju.<\/strong> Vsak posameznik lahko glede na svoje cilje prilagodi te\u017eo, \u0161tevilo ponovitev in \u0161tevilo serij. Zato so koristne za \u0161portnike vseh ravni. Vedno pa se je treba osredoto\u010diti na pravilno tehniko ter ne spregledati ustrezne regeneracije in kakovostne prehrane, ki sta bistvenega pomena za doseganje rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga lahko delite s prijatelji in jih navdihnete z nekaj idejami za vadbo z ute\u017eno palico.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vaje z olimpijsko palico so temeljni element treninga za mo\u010d. Mednje spadajo po\u010depi, mrtvi dvigi in bencj press. V dana\u0161njem \u010dlanku bomo pojasnili, kako jih pravilno izvajati, da boste dosegli najbolj\u0161e rezultate.<\/p>\n","protected":false},"author":129,"featured_media":565258,"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":[7107,7263,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-567507","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-trening-za-moc","10":"tag-vadba","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako trenirati z olimpijsko palico? 10 osnovnih vaj za celotno telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vaje z olimpijsko palico, kot so po\u010depi, mrtvi dvig ali potiski s prsi, so resni\u010dno bistvenega pomena, saj pomagajo krepiti mo\u010d, mi\u0161i\u010dno maso in izgubljati te\u017eo. 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