{"id":575449,"date":"2024-07-16T13:36:52","date_gmt":"2024-07-16T11:36:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=575449"},"modified":"2024-07-16T13:36:54","modified_gmt":"2024-07-16T11:36:54","slug":"12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/","title":{"rendered":"12 najbolj\u0161ih vaj za zadnjico in noge z elasti\u010dnim trakom"},"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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Kaj_je_vadbeni_trak_za_zadnjico\" title=\"Kaj je vadbeni trak za zadnjico?\">Kaj je vadbeni trak za zadnjico?<\/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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Zakaj_trenirati_z_elasticnim_trakom\" title=\"Zakaj trenirati z elasti\u010dnim trakom?\">Zakaj trenirati z elasti\u010dnim trakom?<\/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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Kako_trenirati_zadnjico_in_noge_z_elasticnim_trakom\" title=\"Kako trenirati zadnjico in noge z elasti\u010dnim trakom?\">Kako trenirati zadnjico in noge z elasti\u010dnim trakom?<\/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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#12_vaj_za_zadnjico_in_noge_z_elasticnim_trakom\" title=\"12 vaj za zadnjico in noge z elasti\u010dnim trakom\">12 vaj za zadnjico in noge z elasti\u010dnim trakom<\/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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Vaja_za_krepitev_glutealnih_misic_z_vadbenim_trakom\" title=\"Vaja za krepitev glutealnih mi\u0161ic z vadbenim trakom\">Vaja za krepitev glutealnih mi\u0161ic z vadbenim trakom<\/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\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-zadnjico-in-noge-z-elasticnim-trakom\/#Kateri_so_glavni_zakljucki\" title=\"Kateri so glavni zaklju\u010dki?\">Kateri so glavni zaklju\u010dki?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Elasti\u010dni trakovi, vklju\u010dno s trakom za zadnjico, so \u017ee nekaj let <strong>med najbolj priljubljenimi pripomo\u010dki za vadbo.<\/strong> In ni te\u017eko razumeti zakaj. Na\u0161li so svoje mesto v vadbenih rutinah \u0161portnikov vseh kategorij. Predvsem se odlikujejo pri <strong>aktiviranju mi\u0161ic zadnjice in stegen,<\/strong> kar pride prav pred zahtevnim treningom z obte\u017eitvijo. Vendar se ne pustite preslepiti njihovemu nedol\u017enemu videzu. Ve\u010d kot odli\u010dno poskrbijo za <strong>kakovosten trening spodnjega dela telesa,<\/strong> saj zagotavljajo precej\u0161njo intenzivnost in obte\u017eitev to\u010dno tam, kjer je to potrebno. Zato so vaje z vadbenim trakom v dana\u0161njem \u010dlanku primerne za vse, ki si \u017eelite resnega treninga, \u0161e posebej <strong>usmerjenega v zaobljeno zadnjico in napeta stegna.<\/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=\"Kaj_je_vadbeni_trak_za_zadnjico\"><\/span>Kaj je vadbeni trak za zadnjico?<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\/komplet-trakov-za-krepitev-misic-loop-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vadbeni trakovi Loop<\/a>, znani tudi kot &#8220;zaprti&#8221; elasti\u010dni trakovi ali mini trakovi, spadajo med <strong>najbolj priljubljene <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbene pripomo\u010dke<\/a>.<\/strong> Zasnovani so tako, da se zanesljivo obdr\u017eijo na nogah, zlasti nad koleni. Na voljo so razli\u010dni trakovi, ki se razlikujejo po barvah, velikosti obsega, debelini, materialu in stopnjah upora. Na voljo so trakovi iz <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">blaga<\/a> ali <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-beastpink.html\" class=\"ek-link\">lateksa<\/a>, izbirate pa lahko med posameznimi trakovi ali celotnim kompletom trakov. Glavna prednost trakov iz blaga je, da so bolj prijetni za ko\u017eo in obi\u010dajno bolje ostanejo na mestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako izbrati primeren vadbeni trak?<\/h3>\n\n\n\n<p>Za <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbene trakove<\/a> velja splo\u0161no pravilo, da <strong>bolj kot je trak \u010dvrst (tog), ve\u010dji je upor in bolj zahtevna je vadba.<\/strong> Za\u010detnikom svetujemo, da za\u010dnejo z manj\u0161imi trakovi in postopoma pove\u010dujejo upor, ko postanejo mo\u010dnej\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri izbiri pravega traku za zadnjico ima pomembno vlogo tudi specifi\u010dna vadba. Morda boste ugotovili, da lahko pri nekaterih vajah uporabite najbolj \u010dvrst trak, pri drugih pa lahko uporabite le trak z najmanj\u0161im uporom. Zato je <strong>idealno, da si omislite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celoten komplet trakov<\/a>, da boste imeli na voljo razli\u010dne stopnje upora za razli\u010dne vaje.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1124x749.jpg\" alt=\"Vadbeni trakovi za zadnjico\" class=\"wp-image-570339\" title=\"Vadbeni trakovi za zadnjico\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_trenirati_z_elasticnim_trakom\"><\/span>Zakaj trenirati z elasti\u010dnim trakom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trakovi za zadnjico niso le pripomo\u010dek, ki vam pomaga dose\u010di <strong>napeto zadnjico in stegna.<\/strong> Uporabljajo se tudi pred ali po dvigovanju te\u017ekih ute\u017ei. Kaj prispeva k njihovi priljubljenosti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Primerni so tako za za\u010detnike kot za napredne \u0161portnike<\/h3>\n\n\n\n<p>Kot \u017ee veste, obstajajo trakovi z razli\u010dnimi stopnjami upora. Zaradi tega so primerni tako za za\u010detnike, ki \u0161ele za\u010denjajo z vadbo, kot za naprednej\u0161e \u0161portnike. Poleg tega so <strong>vaje enostavne za izvajanje in se jih hitro nau\u010dite.<\/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\">2. So kompaktni in prenosni<\/h3>\n\n\n\n<p>Ne zavzamejo veliko prostora, zato bodo zagotovo na\u0161li svoje mesto v vsakem domu ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/torbe-za-fitnes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portni torbi<\/a>. S seboj jih lahko vzamete kamor koli, v telovadnico, na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uli\u010dno vadbo v parku<\/a> ali na po\u010ditnice. Tako lahko trenirate kadarkoli in kjerkoli. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pomagajo utrditi in oblikovati mi\u0161ice zadnjice in nog<\/h3>\n\n\n\n<p>Kako spremeniti obliko zadnjice? Preprosto: dovolj \u010dasa in doslednosti namenite vajam za zadnji\u010dne mi\u0161ice. Pri tem vam lahko pomagajo trakovi za zadnjico, saj u\u010dinkovito <strong>aktivirajo mi\u0161ice zadnjice in stegen.<\/strong> Zato so kot nala\u0161\u010d za vadbo spodnjega dela telesa. \u010ce ste doslej trenirali le s telesno te\u017eo, bodo elasti\u010dni trakovi va\u0161e rezultate zagotovo dvignili na vi\u0161jo raven. Kljub temu bodo predstavljali nov izziv tudi, \u010de \u017ee vadite z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-in-palice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a> ali drugimi vrstami <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obremenitve<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/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 izvedeti ve\u010d o tem, na kaj se morate \u0161e osredoto\u010diti, da oblikujete in zaokro\u017eite svojo zadnjico ali dose\u017eete \u010dvrsta stegna, si oglejte \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-tonirati-in-oblikovati-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako oblikovati zadnjico in noge ter jih u\u010dvrstiti?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg\" alt=\"Vaje za zadnjice in noge z vadbenimi trakovi\" class=\"wp-image-570355\" title=\"Vaje za zadnjice in noge z vadbenimi trakovi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Odli\u010dni so za ogrevanje pred vadbo za spodnji del telesa<\/h3>\n\n\n\n<p>Trakove lahko uporabljate tudi kot del ogrevanja pred <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010depi<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/\" class=\"ek-link\">potiski bokov<\/a>, mrtvimi dvigi<\/strong> in drugimi zahtevnimi vajami za spodnji del telesa, pred dodajanjem ute\u017ei. Pomagajo vam ogreti, aktivirati in pripraviti mi\u0161ice na samo vadbo. Tako lahko hitreje preidete na te\u017eje ute\u017ei in zmanj\u0161ate 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<h3 class=\"wp-block-heading\">5. Primerni so tudi za zaklju\u010dni del vadbe<\/h3>\n\n\n\n<p>\u010ce \u017eelite vadbo za <strong>zadnji\u010dne mi\u0161ice zaklju\u010diti z visoko noto, si omislite elasti\u010dni trak!<\/strong> Z njim boste mi\u0161ice potisnili do skrajnih meja in jim dali dodaten zagon za rast in mo\u010d. Po tak\u0161nem zaklju\u010dku boste fitnes zapustili z ob\u010dutkom zadovoljstva, saj boste vedeli, da ste u\u010dinkovito delali na krepitvi mi\u0161ic zadnjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite elasti\u010dni trak vklju\u010diti v vadbo za roke ali trebu\u0161ne mi\u0161ice, si oglejte u\u010dinkovite vaje v \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 s trakovi za celotno telo<\/strong><\/a><strong>.<\/strong><\/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=\"36298,36328,50911,50953,50959\" ><\/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_zadnjico_in_noge_z_elasticnim_trakom\"><\/span>Kako trenirati zadnjico in noge z elasti\u010dnim trakom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg trakov za zadnjico potrebujete tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/brisace\" class=\"ek-link\">brisa\u010do<\/a>, ki jo boste namestili pod sebe za vadbo. V nadaljevanju najdete 12 vaj za zadnjico in noge. Izberite tiste, ki jih \u017eelite vklju\u010diti v svojo rutino. <strong>Dodate jih lahko vadbi za druge dele telesa ali pa ustvarite samostojno vadbo.<\/strong> Za doseganje rezultatov je klju\u010dna doslednost, zato te vaje izvajajte redno, najbolje 2-3-krat na teden. Postopoma pove\u010dujte te\u017eavnost z uporabo trakov z ve\u010djim uporom ali dodajanjem ve\u010d ponovitev ali serij. Ne pozabite pustiti mi\u0161icam dovolj \u010dasa za regeneracijo, rezultate pa podprite s <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovostno prehrano<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010deno \u0161tevilo ponovitev za vsako vajo je <strong>10-20 (na vsaki strani), ki jih izvedete v 3-4 serijah. <\/strong>Za\u010dnite z manj\u0161im \u0161tevilom ponovitev in nizov, nato pa postopoma zvi\u0161ujte ponovitve. Enako velja za upor traku; za\u010dnite z ni\u017ejim uporom in preidite na vi\u0161ji upor, ko se boste po\u010dutili udobno. Vendar odpor pove\u010dajte le, \u010de to ne bo bistveno zmanj\u0161alo obsega gibanja ali poslab\u0161alo va\u0161e tehnike. Tehnika je klju\u010dnega pomena za doseganje rezultatov. Kar zadeva \u010das, ki je potreben za u\u010dvrstitev va\u0161e zadnjice, je \u017eal za vsakega posameznika druga\u010den. Na splo\u0161no pa lahko v nekaj tednih pri\u010dakujete vidnej\u0161e rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste prepri\u010dani, kako organizirati vadbo za zadnjico in noge, poskusite <strong>izvajati vadbo HIIT ali kro\u017eno vadbo.<\/strong><\/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<h3 class=\"wp-block-heading\">1. HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4-6 vaj<\/li>\n\n\n\n<li>30 sekund izvajajte eno vajo in nato 30 sekund po\u010divajte<\/li>\n\n\n\n<li>nadaljujete z drugo vajo in ko opravite vse vaje, ste kon\u010dali eno serijo<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li>\n\n\n\n<li>izvedite 3-4 serije na ta na\u010din<\/li>\n<\/ul>\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\">2. Kro\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izberite 4-6 vaj<\/li>\n\n\n\n<li>postopoma izvedite 10-20 ponovitev vsake vaje<\/li>\n\n\n\n<li>izvedite 3-4 serije na ta na\u010din<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li>\n<\/ul>\n<\/div>\n<\/div>\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>\u010clanek <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>&#8220;Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?&#8221;<\/strong><\/a> vam bo pomagal ugotoviti, kako ustvariti svoj na\u010drt vadbe.<\/li>\n\n\n\n<li>Tistim, ki trenirajo predvsem doma, bo v pomo\u010d \u010dlanek <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>&#8220;Kako ustvariti kvaliteten na\u010drt trening<\/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>a<\/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?&#8221;<\/strong><\/a>.<\/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\/05\/iStock-1214220902-1124x749.jpg\" alt=\"Prednosti vadbe z vadbenim trakom\" class=\"wp-image-570375\" title=\"Prednosti vadbe z vadbenim trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-2048x1365.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=\"12_vaj_za_zadnjico_in_noge_z_elasticnim_trakom\"><\/span>12 vaj za zadnjico in noge z elasti\u010dnim trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripravite si <strong>elasti\u010dne trakove z zanko<\/strong> in \u010de imate pri roki celoten <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplet trakov<\/a>, jih lahko med vadbo zamenjate. Za prvi niz lahko uporabite trak z manj\u0161im uporom, za drugega pa trak z ve\u010djim uporom. Pri posameznih vajah jih lahko uporabljate tudi izmeni\u010dno. \u010ce imate doma le <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dolge trakove<\/a>, jih lahko na koncih zave\u017eete in jih uporabljate enako kot trakove z zanko. Uporabite lahko tudi dolge trakove z zanko, vendar jih boste morali prepogniti na pol, da zmanj\u0161ate obseg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred za\u010detkom vadbe se ne pozabite <strong>rahlo ogreti<\/strong> (na primer s tekom na mestu ali preskakovanjem <a href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolebnice<\/a>). <strong>Nato mobilizirajte celotno telo,<\/strong> pri \u010demer se osredoto\u010dite predvsem na boke in kolena. Po kon\u010danem glavnem delu vadbe si privo\u0161\u010dite nekaj minut raztezanja.<\/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. \u0160koljka (ang. Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Ulezite se na bok. Glavo naslonite na spodnjo upognjeno roko, zgornjo roko pa polo\u017eite na bok ali pred telo z dlanjo na podlago. Pokr\u010dite kolena pod kotom pribli\u017eno 90 stopinj. Med izvajanjem vaje imejte stopala v medsebojnem stiku.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko aktivirate mi\u0161ice zadnjice in odprete noge. V zgornjem polo\u017eaju lahko zadr\u017eite kr\u010denje 1-2 sekundi. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo. Najprej opravite niz na eni strani, nato pa nadaljujte na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/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\/Clamshell.gif\" alt=\"Vaja \u0161koljka z vadbenim trakom\" class=\"wp-image-570411\" title=\"Vaja \u0161koljka z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Lateralni dvig noge le\u017ee (ang. Side Lying Lateral Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Ulezite se na bok. Glavo naslonite na spodnjo upognjeno roko, zgornjo roko pa polo\u017eite na bok ali pred telo z dlanjo na podlago. Spodnjo nogo pokr\u010dite v kolenu pod kotom pribli\u017eno 90 stopinj. Zgornja noga naj bo iztegnjena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in aktivirajte mi\u0161ice zadnjice ter dvignite zgornjo iztegnjeno nogo. V zgornjem polo\u017eaju lahko zadr\u017eite kr\u010denje 1-2 sekundi. Nato izdihnite, ko se vrnete v za\u010detni polo\u017ea, in takoj nadaljujte z naslednjo ponovitvijo. Najprej opravite niz na eni strani, nato pa preklopite na drugo stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/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\/Lying-side-raises.gif\" alt=\"Vaja lateralni dvig noge le\u017ee z vadbenim trakom\" class=\"wp-image-570523\" title=\"Vaja lateralni dvig noge le\u017ee z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Glutealni most (ang. Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Ulezite se na hrbet, glavo, zgornji del hrbta in roke imejte na podlogi. Pokr\u010dite kolena in jih pribli\u017eajte zadnjici. Stopala lahko pustite plosko na blazini ali pa se naslonite na pete.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Pri tem aktivirajte mi\u0161ice zadnjice in jedra ter dvignite medenico navzgor. Dvignite jo \u010dim vi\u0161je, dokler kolena, boki in ramena niso v isti ravnini. V zgornjem polo\u017eaju lahko kontrakcijo zadr\u017eite 1-2 sekundi. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, upogibanje hrbta, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dlanku najdete ve\u010d razli\u010dic glutealnega mostu z uporom in brez njega: <a href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&#8220;Glutealni most: 10 najbolj\u0161ih razli\u010dic za \u010dvrstej\u0161o in bolj zaobljeno zadnjico&#8221;<\/strong><\/a>.<\/p>\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\/Glute-bridge.gif\" alt=\"Vaja glutealni most z vadbenim trakom\" class=\"wp-image-570491\" title=\"Vaja glutealni most z vadbenim trakom\"\/><\/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. Abdukcija nog le\u017ee (ang. Lying Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite elasti\u010dni trak nad kolena. Ulezite se na hrbet, pokr\u010dite kolena in stopala pribli\u017eajte zadnjici. Roke polo\u017eite ob telo, stopala pa naj bodo plosko na blazini.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in aktivirajte mi\u0161ice zadnjice ter razmaknite kolena. V tem polo\u017eaju zadr\u017eite kr\u010denje 1-2 sekundi. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, dvigovanje hrbta z blazine, nenadzorovano gibanje, nezadostna aktivacija mi\u0161ic zadnjice.<\/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\/Lying-abduction.gif\" alt=\"Vaja abdukcija nog le\u017ee z vadbenim trakom\" class=\"wp-image-570507\" title=\"Vaja abdukcija nog le\u017ee z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Brca nazaj kle\u010de (ang. Kneeling Glute Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Postavite se na vse \u0161tiri in se s podlaktmi naslonite na podlogo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko iztegnete eno nogo nazaj. V najbolj oddaljenem polo\u017eaju lahko dodate 1-2 sekundi kr\u010denja mi\u0161ice. Nato vdihnite, ko nogo vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezna aktivacija glutealnih mi\u0161ic, omejen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/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\/Donkey-kicks.gif\" alt=\"Vaja kle\u010de\u010da glutealna brca nazaj z vadbenim trakom\" class=\"wp-image-570443\" title=\"Vaja kle\u010de\u010da glutealna brca nazaj z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Stranski dvig noge kle\u010de (ang. Kneeling Side Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite elasti\u010dni trak nad kolena. Postavite se na vse \u0161tiri in se s podlakmi naslonite na podlogo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko dvignete eno nogo vstran. V najbolj oddaljenem polo\u017eaju lahko dodate 1-2 sekundi kr\u010denja. Nato vdihnite, ko nogo vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani eni seriji zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Neustrezna aktivacija glutealnih mi\u0161ic, omejen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/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\/Fire-hydrant.gif\" alt=\"Vaja stranski dvig noge kle\u010de z vadbenim trakom\" class=\"wp-image-570459\" title=\"Vaja stranski dvig noge kle\u010de z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Stranska hoja (ang. Side Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite elasti\u010dni trak nad kolena. Upognite roke in jih polo\u017eite na boke. Lahko se rahlo nagnete naprej, vendar posku\u0161ajte ohraniti naravno krivino hrbta. Kolena naj bodo rahlo pokr\u010dena, stopala pa v \u0161irini ramen.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z desno nogo naredite korak vstran. Nato levo nogo pribli\u017eajte desni nogi. Lahko nadaljujete s korakom v desno ali pa menjavate noge. Ponavljajte, dokler ne opravite celotne serije.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje spodnjega dela hrbta, omejen obseg gibanja, prevelik nagib naprej, upogibanje kolen navznoter, 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\/05\/Crab-walk.gif\" alt=\"Vaja hoja postrani z vadbenim trakom\" class=\"wp-image-570427\" title=\"Vaja hoja postrani z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Abdukcija nog stoje (ang. Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Okoli gle\u017enjev namestite elasti\u010dni trak. Upognite roke in jih polo\u017eite na boke. Lahko se rahlo nagnete naprej, vendar posku\u0161ajte ohraniti naravno krivino hrbta. Kolena naj bodo rahlo pokr\u010dena, stopala pa v \u0161irini ramen. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko dvignete eno nogo vstran in jo z vdihom spustite nazaj. Takoj nato izvedite naslednjo ponovitev. Najprej naredite serijo z eno nogo, nato pa nadaljujte z drugo nogo. \u010ce \u017eelite bolj\u0161o stabilnost, se lahko oprimete palice, stola ali stojite ob steni.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, pretirano nagibanje naprej, ukrivljanje 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\/05\/Banded-leg-lift.gif\" alt=\"Vaja abdukcija nog stoje z vadbenim trakom\" class=\"wp-image-570395\" title=\"Vaja abdukcija nog stoje z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Po\u010dep (ang. Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Stojte z nogami pribli\u017eno v \u0161irini ramen. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite po\u010dep s premikanjem bokov nazaj in navzdol. Kolena stisnite narazen, da bo elasti\u010dni trak napet. Z izdihom se z aktiviranjem mi\u0161ic zadnjice in \u0161tiriglave mi\u0161ice vzravnajte. Nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, omejen obseg gibanja, pretiran nagib naprej, kolena se sesedajo navznoter, 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=\"853\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Squats.gif\" alt=\"Vaja po\u010dep z vadbenim trakom\" class=\"wp-image-570587\" title=\"Vaja po\u010dep z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Po\u010dep in dvig noge (ang. Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite vadbeni trak nad kolena. Stojte z nogami pribli\u017eno v \u0161irini ramen. Te\u017ea naj bo enakomerno razporejena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in za\u010dnite po\u010dep s premikanjem bokov nazaj in navzdol. Z izdihom se zravnajte in eno nogo dvignite vstran. Nato jo vrnite nazaj, ponovno po\u010depnite in dvignite drugo nogo. Nadaljujte z izvajanjem po\u010depov in menjavanjem nog.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, omejen obseg gibanja, pretiran nagib naprej, kolena se sesedajo navznoter, 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\/05\/Squat-and-alt-lat-raise.gif\" alt=\"Vaja po\u010dep in dvig noge\" class=\"wp-image-570571\" title=\"Vaja po\u010dep in dvig noge\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Kri\u017eni izpadni korak (ang. Curtsy Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite elasti\u010dni trak nad kolena. Stojte z nogami pribli\u017eno v \u0161irini ramen in roke dr\u017eite pred telesom ali pa jih polo\u017eite na boke.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite in prekri\u017eajte desno nogo za levo ter pokr\u010dite obe koleni. Z desnim kolenom se lahko rahlo dotaknete tal. Nato izdihnite in se vrnite v za\u010detni polo\u017eaj. Nato z levo nogo naredite kri\u017eni izpadni korak. Izmenjajte strani, ko opravite eno serije.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, omejen obseg gibanja, pretiran nagib naprej, kolena se sesedajo navznoter, 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\/05\/Side-lunges.gif\" alt=\"Vaja kri\u017eni izpadni korak z vadbenim trakom\" class=\"wp-image-570539\" title=\"Vaja kri\u017eni izpadni korak z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Abdukcija boka sede(ang. Sitting Hip Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite elasti\u010dni trak nad kolena. Sedite na stol, <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometri\u010dno \u0161katlo<\/a> ali <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" class=\"ek-link\">klop<\/a>. Dlani polo\u017eite za seboj in se nanje naslonite. Pokr\u010dite kolena in stopala pribli\u017eajte zadnjici.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in aktivirajte mi\u0161ice zadnjice ter razmaknite kolena. V najbolj oddaljenem polo\u017eaju lahko zadr\u017eite 1-2 sekundi. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nenadzorovano gibanje, nezadostna aktivacija glutealnih mi\u0161ic.<\/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\/Sitting-hip-abduction.gif\" alt=\"Vaja abdukcija boka sede z vadbenim trakom\" class=\"wp-image-570555\" title=\"Vaja abdukcija boka sede z vadbenim trakom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaja_za_krepitev_glutealnih_misic_z_vadbenim_trakom\"><\/span>Vaja za krepitev glutealnih mi\u0161ic z vadbenim trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navdih za vadbo zadnjice z vadbenim trakom lahko najdete tudi v spodnjem videoposnetku.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vaja z odpornimi trakovi za \u010dvrsto zadnjico l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/P6r1xZjusPE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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 i\u0161\u010dete ve\u010d vaj za zadnjico z elasti\u010dnim trakom, jih boste na\u0161li v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pridobite \u010dvrsto in izoblikovano zadnjico brez ute\u017ei. Preizkusite vadbo z vadbenim trakom<\/a><\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite trenirati samo s telesno te\u017eo, se lahko zgledujete po \u010dlankih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vadba za noge in zadnjico doma: 14 u\u010dinkovitih vaj s telesno te\u017eo<\/strong><\/a> in <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-delati-na-svoji-zadnjici-najboljse-vaje-s-telesno-tezo-za-okroglo-in-cvrsto-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako trenirati zadnjico? Najbolj\u0161e vaje s telesno te\u017eo za okroglo in \u010dvrsto zadnjico<\/a><\/strong>.<\/li>\n\n\n\n<li>S kettlebellom lahko vadite tudi spodnji del telesa. Oglejte si \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 najbolj\u0161ih vaj za zadnjico in noge s kettlebellom<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce i\u0161\u010dete vaje za fitnes, jih boste na\u0161li v \u010dlanku: <strong><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\">9 najbolj\u0161ih vaj za zadnjico in noge<\/a><\/strong><\/li>\n\n\n\n<li>\u017delite dose\u010di okroglo in \u010dvrsto zadnjico? V tem primeru ne smete zamuditi tega \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/skrivnosti-lepe-zadnjice-in-lazi-ki-jim-ne-smete-verjeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Miti o vajah za zadnji\u010dne mi\u0161ice, ki vas lo\u010dijo od mo\u010dnej\u0161e, okroglej\u0161e in \u010dvrstej\u0161e zadnjice<\/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=\"Kateri_so_glavni_zakljucki\"><\/span>Kateri so glavni zaklju\u010dki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje za zadnjico in noge z elasti\u010dnim trakom bodo zagotovo <strong>popestrile vsak trening spodnjega dela telesa.<\/strong> Va\u0161im mi\u0161icam predstavljajo nov izziv za rast in mo\u010d, kar je koristno za vse, ki si prizadevajo za napredek. Odli\u010dne so za ogrevanje zadnjice in stegen pred treningom nog v telovadnici, pa tudi za odli\u010den zaklju\u010dek treninga. Ne glede na to, ali ste <strong>doma, v fitnesu ali v parku za uli\u010dno vadbo,<\/strong> lahko v svojo rutino zlahka vklju\u010dite vaje za mi\u0161ice spodnjega dela telesa. Gre za vsestranski pripomo\u010dek, ki je namenjen tako za\u010detnikom kot naprednim \u0161portnikom.<\/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 odgovor pritrdilen, ga lahko delite s prijatelji in jih navdu\u0161ite z idejami za vadbo za zadnjico in noge z uporabo elasti\u010dnega traku.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vadbeni trak za zadnjico (&#8220;booty band&#8221;) spada med naju\u010dinkovitej\u0161a orodja za vadbo zadnjice in stegen. V tem \u010dlanku boste na\u0161li naju\u010dinkovitej\u0161e vaje tako za doma\u010do vadbo kot tudi za fitnes.<\/p>\n","protected":false},"author":129,"featured_media":570314,"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":[7119,6495,6423,6435],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-575449","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-elasticni-trakovi-z-uporom","9":"tag-trening-doma-sl","10":"tag-vaje-za-noge","11":"tag-vaje-za-zadnjico","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 najbolj\u0161ih vaj za zadnjico in noge z elasti\u010dnim trakom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izvajati vaje za zadnjico in noge z elasti\u010dnim trakom? 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