{"id":573972,"date":"2024-06-11T16:11:08","date_gmt":"2024-06-11T14:11:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=573972"},"modified":"2024-06-11T16:11:09","modified_gmt":"2024-06-11T14:11:09","slug":"krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/","title":{"rendered":"Kro\u017ena vadba za trebu\u0161ne mi\u0161ice: Pot do six-packa in mo\u010dnega jedra"},"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\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/#Kako_izvesti_krozni_trening_za_trebusne_misice\" title=\"Kako izvesti kro\u017eni trening za trebu\u0161ne mi\u0161ice?\">Kako izvesti kro\u017eni trening za trebu\u0161ne mi\u0161ice?<\/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\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/#6_vaj_za_krozno_vadbo_za_trebusne_misice\" title=\"6 vaj za kro\u017eno vadbo za trebu\u0161ne mi\u0161ice\">6 vaj za kro\u017eno vadbo za trebu\u0161ne mi\u0161ice<\/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\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Obstajata samo dve vrsti ljudi: tisti, ki obo\u017eujejo vadbo trebu\u0161nih mi\u0161ic in tisti, ki se ji izogibajo, kot se ma\u010dke izogibajo vode. Kljub temu se vsi strinjamo, da <strong>brez redne vadbe ne boste dosegli<\/strong> <strong>izklesanega trebuha, <\/strong>razen \u010de ste zadeli na genski loteriji. U\u010dinkovit na\u010din za izklesane mi\u0161ice je dobro zasnovana kro\u017ena vadba. Dana\u0161nja kro\u017ena vadba vklju\u010duje u\u010dinkovite vaje, ki jih lahko v svojo rutino vklju\u010dijo tako <strong>za\u010detniki kot napredni \u0161portniki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kro\u017ena vadba je vrsta vadbe, pri kateri prehajamo iz ene vaje na drugo, dokler ne zaklju\u010dimo celotnega sklopa. Med posameznimi vajami so obi\u010dajni kratki po\u010ditki, ali pa teh sploh ni. To je resni\u010dno <strong>intenzivna vadba, ki prihrani \u010das.<\/strong> \u0160e ena prednost kro\u017ene vadbe je, da zanjo <strong>ne potrebujete nobene opreme,<\/strong> kar omogo\u010da izvajanje doma ali kjerkoli drugje. \u010ce \u017eelite pove\u010dati zahtevnost vadbe, lahko poskusite te\u017eje razli\u010dice vaj z dodatnimi ute\u017emi, ki jih predstavljamo v nadaljevanju. Tako lahko vsak, ki \u017eeli <strong>okrepiti in izklesati trebu\u0161ne mi\u0161ice,<\/strong> v svoj vadbeni na\u010drt vklju\u010di poljubno zahteven kro\u017eni trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izvesti_krozni_trening_za_trebusne_misice\"><\/span>Kako izvesti kro\u017eni trening za trebu\u0161ne mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tej kro\u017eni vadbi boste na\u0161li vaje, ki ciljajo <strong>rectus abdominis, po\u0161evne trebu\u0161ne mi\u0161ice, spodnje trebu\u0161ne mi\u0161ice in tudi mi\u0161ice jedra.<\/strong> To vam bo pomagalo pri razvoju <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">six packa<\/a> ter globokih mi\u0161ic, ki so pomembne za ohranjanje stabilnosti telesa med gibanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kro\u017eno vadbo za trebu\u0161ne mi\u0161ice lahko izvajate samostojno ali pa jo dodate k treningu druge mi\u0161i\u010dne skupine. Za vidne rezultate jo izvajajte <strong>2\u20133-krat na teden.<\/strong> Postopoma pove\u010dujte \u0161tevilo ponovitev in intenzivnost s skraj\u0161evanjem po\u010ditkov med vajami. Ko boste obvladali osnovno razli\u010dico, lahko pri\u010dnete z bolj zahtevnimi razli\u010dicami vaj.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1\u20132]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite hkrati izgubiti trebu\u0161no ma\u0161\u010dobo in izklesati trebu\u0161ne mi\u0161ice, si oglejte prakti\u010dne nasvete v \u010dlanku: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Izgubite trebu\u0161no ma\u0161\u010dobo in se spravite v formo z na\u0161im preprostim vodi\u010dem.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Ab circuit\" class=\"wp-image-566289\" title=\"Ab circuit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako za\u010deti s kro\u017eno vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v nadaljevanju boste na\u0161li 6 vaj<\/li>\n\n\n\n<li>postopoma izvajajte 8-20 ponovitev vsake vaje<\/li>\n\n\n\n<li>med posameznimi vajami imejte najve\u010d 30 sekund po\u010ditka <\/li>\n\n\n\n<li>vklju\u010dite 1-2 minutni po\u010ditek med posameznimi sklopi vaj<\/li>\n\n\n\n<li>izvedite 3-4 celotne sklope vaj<\/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 ve\u010dinoma vadite doma in \u017eelite dose\u010di najbolj\u0161e rezultate, brez na\u010drta vadbe ne boste pri\u0161li dale\u010d. \u010clanek <strong><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\">Kako sestaviti kvaliteten na\u010drt treninga za doma\u010do vadbo?<\/a> <\/strong>vam bo pri tem pomagal.<\/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=\"29120,36304,86038,95077\" ><\/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=\"6_vaj_za_krozno_vadbo_za_trebusne_misice\"><\/span>6 vaj za kro\u017eno vadbo za trebu\u0161ne mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za to kro\u017eno vadbo potrebujete le <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in dovolj prostora okoli sebe. Pred vadbo se rahlo ogrejete z dejavnostmi, kot so tek na mestu ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanje kolebnice<\/a>. Na koncu lahko kot del ohlajanja dodate \u0161e nekaj vaj za raztezanje.<\/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. Truck-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet z rokami iztegnjenimi nad glavo. Noge naj bodo iztegnjene in dvignjene nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko aktivirate trebu\u0161ne mi\u0161ice, da dvignete glavo in celoten zgornji del telesa s podloge. Hkrati upognite noge in jih pribli\u017eajte prsim. Z rokami se\u017eite proti stopalom. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in ponovite vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljanje hrbta.<\/li>\n\n\n\n<li><span style=\"font-size: 1rem;\"><strong>Kako pove\u010dati zahtevnost vaje?<\/strong> Med noge polo\u017eite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/neoprenska-utezna-rocka-hex-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno ro\u010dko<\/a>, jo dr\u017eite v rokah ali pa pritrdite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>, da pove\u010date te\u017eo.<\/span> <\/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\/05\/Vups.gif\" alt=\"Kako izvesti skr\u010dene dvige nog?\" class=\"wp-image-566392\" title=\"Kako izvesti skr\u010dene dvige nog?\"\/><\/figure>\n<\/div>\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. Bicycle Crunch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet in dvignite iztegnjene noge nekaj centimetrov od tal. Rahlo se dotaknite strani glave s prsti in dr\u017eite komolce odprte.    <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte trebu\u0161ne mi\u0161ice in pripeljite levo koleno proti desnemu komolcu, nato takoj pripeljite desno koleno proti levemu komolcu. Nadaljujte to dinami\u010dno izmeni\u010dno gibanje, pri katerem spodnje okon\u010dine pripeljete proti komolcem. Osredoto\u010dite se na dihanje med vadbo in bodite pozorni, da ne dvignete spodnjega dela hrbta s podloge.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno pritiskanje rok na glavo, omejen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, ukrivljanje spodnjega dela hrbta.<\/li>\n\n\n\n<li><strong><span style=\"font-size: 1rem;\">Kako pove\u010dati zahtevnost vaje?<\/span> <\/strong>Uporabite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a> ali namestite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/komplet-vadbenih-trakov-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trak<\/a> okoli stopal. Vajo izvajajte na enak na\u010din kot osnovno razli\u010dico.<\/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\/05\/Bicycle.gif\" alt=\"Kako izvesti cikli\u010dne trebu\u0161njake?\" class=\"wp-image-566312\" title=\"Kako izvesti cikli\u010dne trebu\u0161njake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Dotiki tal s petami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> <span style=\"font-size: 1rem;\">Lezite na hrbet, z glavo na podlagi in rokami ob telesu. Rahlo upognite kolena in jih dvignite navzgor.<\/span><div class=\"flex flex-grow flex-col max-w-full\"><div class=\"min-h-[20px] text-message flex flex-col items-start whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 juice:w-full juice:items-end overflow-x-auto gap-2\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"ad6d4af4-e4d1-4b31-ade7-0cd5918286ed\"><div class=\"flex w-full flex-col gap-1 juice:empty:hidden juice:first:pt-[3px]\"><\/div><\/div><\/div><\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko spustite eno nogo proti podlagi in se jo rahlo dotaknete s peto. Nato vdihnite, ko jo dvignete nazaj. Ponovite z drugo nogo. \u010ce \u017eelite zmanj\u0161ati te\u017eavnost vaje, bolj upognite kolena.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, ukrivljanje spodnjega dela hrbta.<\/li>\n\n\n\n<li><span style=\"font-size: 1rem;\"><strong>Kako pove\u010dati zahtevnost vaje?<\/strong><\/span> Okoli stopal ovijte elasti\u010dni trak z manj\u0161im uporom ali obe nogi hkrati spustite proti podlagi, namesto izmeni\u010dnega spu\u0161\u010danja.<\/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\/05\/Single-leg-drops.gif\" alt=\"Kako izvesti dotike pet?\" class=\"wp-image-566376\" title=\"Kako izvesti dotike pet?\"\/><\/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\">4. Obratni trebu\u0161njaki<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet z rokami ob telesu in dvignite iztegnjene noge nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko aktivirate trebu\u0161ne mi\u0161ice, da upognete kolena in jih dvignete proti glavi. Nato dvignite medenico nekaj centimetrov od tal. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in ponovite vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neobvladano gibanje, nezadostna aktivacija trebu\u0161nih mi\u0161ic, ukrivljanje spodnjega dela hrbta.<\/li>\n\n\n\n<li><span style=\"font-size: 1rem;\"><strong>Kako pove\u010dati zahtevnost vaje?<\/strong><\/span> Z nogami dr\u017eite ute\u017eno ro\u010dko in vajo izvajajte na enak na\u010din.<\/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\/05\/Reverse.gif\" alt=\" Kako izvesti trebu\u0161njake z upogibom komolca proti kolenu?\" class=\"wp-image-566344\" title=\" Kako izvesti trebu\u0161njake z upogibom komolca proti kolenu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Mountain Climber<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Dlani postavite pod ramena, prsti naj bodo razprti, vendar nekoliko \u0161ir\u0161e od \u0161irine ramen. Ramena naj bodo potegnjena stran od u\u0161es, lopatice pa stisnjene skupaj. Aktivirajte jedro in si prizadevajte za ohranjanje ravne linije telesa. Izogibajte se ukrivljanju hrbta, \u0161e posebej v ledvenem predelu.    <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko upognete eno koleno in ga pribli\u017eate h komolcu iztegnjene roke. Nato nogo vrnite v za\u010detni polo\u017eaj in takoj ponovite na drugi strani. Dihajte enakomerno in dinami\u010dno izmeni\u010dno izvajajte gib tako, da dvigate kolena proti komolcem.    <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, spu\u0161\u010danje bokov proti tlom, prekomerno dviganje medenice navzgor, nezadostno obmo\u010dje gibanja.    <\/li>\n\n\n\n<li><span style=\"font-size: 1rem;\"><strong>Kako pove\u010dati zahtevnost vaje?<\/strong><\/span> Pod roke polo\u017eite polovi\u010dno \u017eogo (z napolnjeno stranjo navzgor), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes \u017eogo<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam medicinsko \u017eogo<\/a>. Uporabite lahko tudi <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obte\u017eilni telovadni jopi\u010d<\/a>.    <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Mountain-climer.gif\" alt=\"Kako izvesti plezalno vajo?\" class=\"wp-image-566328\" title=\"Kako izvesti plezalno vajo?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank z dotikom ramen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko dvignete eno roko in se dotaknete nasprotne rame s svojo dlanjo. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in ponovite enak gib z drugo roko. Nadaljujte to zaporedje, dokler ne izvedete skupno 8-16 ponovitev.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, spu\u0161\u010danje bokov proti tlom, prekomerno dviganje medenice navzgor.<\/li>\n\n\n\n<li><span style=\"font-size: 1rem;\"><strong>Kako pove\u010dati zahtevnost vaje?<\/strong><\/span> Pod roke polo\u017eite <a href=\"https:\/\/gymbeam.si\/compact-half-ball-balance-trainer-gymbeam.html\" class=\"ek-link\">polovi\u010dno \u017eogo<\/a> (z napihnjeno stranjo navzgor). Pri dotiku rame hkrati dvignite nasprotno nogo nekaj centimetrov od tal.<\/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\/05\/Shoulder-taps.gif\" alt=\"Kako izvesti trepljanje ramen med plankom?\" class=\"wp-image-566360\" title=\"Kako izvesti trepljanje ramen med plankom?\"\/><\/figure>\n<\/div>\n\n\n<p>\u010ce \u017eelite v svojo kro\u017eno vadbo vklju\u010diti tudi druge vrste plankov, jih lahko najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">24 najbolj u\u010dinkovitih razli\u010dic planka.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce \u017eelite ve\u010d vaj z lastno telesno te\u017eo, ki ciljajo stranske trebu\u0161ne mi\u0161ice ali jedro, jih boste na\u0161li v na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice brez opreme.<\/strong><\/a>    <\/li>\n\n\n\n<li>\u010ce se \u017eelite osredoto\u010diti na spodnje trebu\u0161ne mi\u0161ice, boste na\u0161li najbolj u\u010dinkovite vaje v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" aria-label=\"Spodnje trebu\u0161ne mi\u0161ice: 13 najbolj\u0161ih vaj brez ute\u017ei. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spodnje trebu\u0161ne mi\u0161ice: 13 najbolj\u0161ih vaj brez ute\u017ei.<\/a><\/strong><\/li>\n\n\n\n<li>Trebu\u0161ne mi\u0161ice lahko trenirate tudi s fitnes \u017eogo, kot je opisano v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 najbolj\u0161ih vaj za mo\u010dne trebu\u0161ne mi\u0161ice s fitnes \u017eogo.<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce imate pri roki elasti\u010dni trak, lahko trebu\u0161ne mi\u0161ice trenirate tudi z njim, s pomo\u010djo vaj iz \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-trebusne-misice-z-elasticnim-trakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Deset najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice z elasti\u010dnim<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-trebusne-misice-z-elasticnim-trakom\/\" 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\/10-najboljsih-vaj-za-trebusne-misice-z-elasticnim-trakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>trakom.<\/strong><\/a><\/li>\n\n\n\n<li>Ustvarite lahko tudi kro\u017eno vadbo za celotno telo z vajami iz \u010dlanka: <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\"><strong>Pridite v formo s temi 12 vajami z lastno telesno te\u017eo.<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce si \u017eelite viden six-pack in vas zanima, kako ga dose\u010di, si oglejte prakti\u010dne nasvete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Preverjen vodi\u010d za radiator\u010dke: prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice.<\/strong><\/a><\/li>\n\n\n\n<li>Vas zanima koliko telesne ma\u0161\u010dobe je treba izgubiti, da bi bile trebu\u0161ne mi\u0161ice vidne? Odgovor boste na\u0161li v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kak\u0161en odstotek telesne ma\u0161\u010dobe morate imet<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>i<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>, da bi bile vidne trebu\u0161ne mi\u0161ice?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kro\u017ena vadba je odli\u010den na\u010din za <strong>u\u010dinkovito treniranje trebu\u0161nih mi\u0161ic.<\/strong> Ker jo sestavljajo vaje brez opreme, jo lahko izvajate doma ali celo na potovanju. Napredni \u0161portniki lahko izberete zahtevnej\u0161e razli\u010dice vaj z dodatnim uporom, da \u0161e naprej napredujete. Pomembno je, da redno vadite, vsaj dvakrat na teden ter svoje rezultate podprete z uravnote\u017eeno prehrano in zadostnim po\u010ditkom. Ne glede na to, ali je va\u0161 cilj <strong>oblikovanje, krepitev ali izklesanje<\/strong> <strong>trebu\u0161nih mi\u0161ic,<\/strong> je ta kro\u017ena vadba prava izbira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v pomo\u010d, ga delite s prijatelji in jih navdihnite z idejami za kro\u017eno vadbo trebu\u0161nih mi\u0161ic.<\/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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bi radi trenirali trebu\u0161ne mi\u0161ice samo z uporabo svoje telesne te\u017ee? Poskusite to kro\u017eno vadbo, ki bo pomagala okrepiti, oblikovati in izklesati va\u0161e trebu\u0161ne mi\u0161ice.<\/p>\n","protected":false},"author":129,"featured_media":566228,"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":[6315,6495,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-573972","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","9":"tag-trening-doma-sl","10":"tag-vaje-z-lastno-tezo","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>Kro\u017ena vadba za trebu\u0161ne mi\u0161ice: Pot do six-packa in mo\u010dnega jedra - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kro\u017ena vadba za trebu\u0161ne mi\u0161ice z lastno telesno te\u017eo. 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