{"id":578434,"date":"2024-07-23T10:48:19","date_gmt":"2024-07-23T08:48:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=578434"},"modified":"2024-07-23T11:02:23","modified_gmt":"2024-07-23T09:02:23","slug":"12-najboljsih-vaj-za-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/","title":{"rendered":"12 najbolj\u0161ih vaj za zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press"},"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-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#Kaj_je_nastavljiv_komplet_vadbenih_trakov_za_bench_press\" title=\"Kaj je nastavljiv komplet vadbenih trakov za bench press?\">Kaj je nastavljiv komplet vadbenih trakov za bench press?<\/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-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#Zakaj_vaditi_z_nastavljivim_kompletom_vadbenih_trakov_za_bench_press\" title=\"Zakaj vaditi z nastavljivim kompletom vadbenih trakov za bench press?\">Zakaj vaditi z nastavljivim kompletom vadbenih trakov za bench press?<\/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-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#Kako_vaditi_z_nastavljivim_kompletom_elasticnih_trakov_za_bench_press\" title=\"Kako vaditi z nastavljivim kompletom elasti\u010dnih trakov za bench press?\">Kako vaditi z nastavljivim kompletom elasti\u010dnih trakov za bench press?<\/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-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#12_ucinkovitih_vaj_za_zgornji_del_telesa_z_nastavljivim_kompletom_vadbenih_trakov_za_bench_press\" title=\"12 u\u010dinkovitih vaj za zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press\">12 u\u010dinkovitih vaj za zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press<\/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-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#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\/12-najboljsih-vaj-za-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali ste vedeli, da lahko izvajate potisk s prsi (ang. bench press) tudi brez nalo\u017eenih ute\u017ei in klopi za dvigovanje ute\u017ei? Vse, kar potrebujete, je nastavljiv komplet vadbenih trakov za bench press, ki slu\u017ei kot <strong>funkcionalna alternativa te\u017ekim ute\u017eem. <\/strong>So idealni za vadbo doma, s to prednostjo, da lahko po potrebi prilagajate upor. Poleg tega vam omogo\u010dajo u\u010dinkovito vadbo celotnega zgornjega dela telesa. V dana\u0161njem \u010dlanku boste na\u0161li navdih za funkcionalne vaje za ramena, bicepse, prsni ko\u0161 in hrbet z uporabo vadbenih trakov za potisk s prsi.<\/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_nastavljiv_komplet_vadbenih_trakov_za_bench_press\"><\/span><div class=\"relative p-1 rounded-sm flex items-center justify-center bg-token-main-surface-primary text-token-text-primary h-8 w-8\"><span style=\"color: revert; font-size: 2rem;\">Kaj je nastavljiv komplet vadbenih trakov za bench press?<\/span><\/div><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\/nastavljiv-komplet-vadbenih-trakov-za-bench-press-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nastavljiv komplet vadbenih trakov za bench press<\/a> je kot <strong>priro\u010den doma\u010d fitnes.<\/strong> Slu\u017ei kot alternativa ro\u010dnim ute\u017eem in fitnes napravam. Glavna komponenta je <strong>dolg in \u0161irok trak<\/strong> z ro\u010daji, znan tudi kot expander za potisk s prsi. Nato se pove\u017ee z dodatnimi kratkimi in dolgimi elasti\u010dnimi trakovi, kar vam omogo\u010da prilagajanje upora. Poleg tega je ravnanje in uporaba te opreme res preprosta, prilagajanje upora pa traja le nekaj sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vklju\u010duje tudi vadbeno palico, ki nadome\u0161\u010da ute\u017e. Z dalj\u0161imi elasti\u010dnimi trakovi lahko vadite tudi samostojno, tako da jih pritrdite na ro\u010daje. Komplet vsebuje tudi adapterje za gle\u017enje in sidro za vrata, kar je uporabno, \u010de nimate drog za dvigovanje. Ta pripomo\u010dek tako ni <strong>uporaben samo za potisk s prsi;<\/strong> lahko ga uporabite tudi za druge vaje, kot so biceps upogibi, triceps pritiski, stranski dvigi, po\u010depi ali upogibi nog. Omogo\u010da vam vadbo vseh mi\u0161ic v telesu, kar je koristno, ne glede na to, ali je va\u0161 cilj <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pridobivanje mi\u0161i\u010dne mase<\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" class=\"ek-link\">izguba te\u017ee<\/a>.<\/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=\"Zakaj_vaditi_z_nastavljivim_kompletom_vadbenih_trakov_za_bench_press\"><\/span>Zakaj vaditi z nastavljivim kompletom vadbenih trakov za bench press?<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\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Elasti\u010dni trakovi in expanderji<\/a> so na splo\u0161no zelo <strong>priljubljeni fitnes pripomo\u010dki.<\/strong> Verjetno ima ve\u010dina \u0161portnikov doma vsaj en elasti\u010dni trak. Priro\u010dni so za ogrevanje, aktivacijo mi\u0161ic, krepitev celega telesa ali rehabilitacijske vaje. Vendar pa ima celoten komplet elasti\u010dnih trakov \u0161e ve\u010d koristi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Idealni so za kakovostno vadbo doma<\/h3>\n\n\n\n<p><strong>\u010ce ve\u010dinoma vadite doma,<\/strong> boste zagotovo cenili komplet elasti\u010dnih trakov. Prav tako bo koristen, <strong>\u010de nimate \u010dasa<\/strong> <strong>ali motivacije za obisk fitnesa,<\/strong> vendar \u017eelite vseeno izvesti trening. \u010ceprav elasti\u010dni trakovi morda ne morejo popolnoma nadomestiti te\u017ekih ute\u017ei, boste presene\u010deni, kako u\u010dinkovito lahko vadite z njimi.<\/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. Z njimi lahko izvajate vadbo celega telesa<\/h3>\n\n\n\n<p>Elasti\u010dni trakovi so idealni za <strong>vadbo zgornjega dela telesa.<\/strong> Poleg ramen, rok, hrbta in prsnega ko\u0161a jih lahko uporabite tudi za krepitev <strong>trebuha, zadnjice in nog.<\/strong> So torej celovit fitnes pripomo\u010dek, ki bo popestril va\u0161o vadbeno rutino.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete u\u010dinkovite vaje z obi\u010dajnimi elasti\u010dnimi trakovi, jih najdete 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 za celotno telo z elasti\u010dnimi trakovi<\/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\">3. Lahko jih uporabljajo tako za\u010detniki kot napredni \u0161portniki<\/h3>\n\n\n\n<p><strong>Upor trakov za bench press lahko prilagodite glede na svoje potrebe.<\/strong> Preprosto odstranite ali pritrdite elasti\u010dne trakove glede na svojo mo\u010d. To omogo\u010da, da s tem kompletom vadijo tako za\u010detniki pri prvih treningih za mo\u010d, kot tudi napredni \u0161portniki.<\/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. So kompaktni in prenosni<\/h3>\n\n\n\n<p>Nastavljiv komplet vadbenih trakov <strong>je kompakten in zavzame minimalen prostor doma.<\/strong> Shranite ga lahko v omaro, pod posteljo ali v kot sobe. Trakove lahko vzamete tudi 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\">vadbo zunaj ali v fitnes na prostem<\/a>. To je pomembna prednost v primerjavi z ute\u017emi, kot so ute\u017ene ro\u010dke ali druge vrste ute\u017ei, ki so te\u017eje za prena\u0161anje. Te\u017eko jih je prenesti iz doma\u010dega fitnesa na druge lokacije za vadbo.<\/p>\n\n\n\n<p><\/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\/2-1124x750.png\" alt=\" Kaj je ekspander za bench press?\" class=\"wp-image-573501\" title=\" Kaj je ekspander za bench press?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2.png 1813w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_vaditi_z_nastavljivim_kompletom_elasticnih_trakov_za_bench_press\"><\/span>Kako vaditi z nastavljivim kompletom elasti\u010dnih trakov za bench press?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nadaljevanju boste na\u0161li <strong>vaje za<\/strong> <strong>ramena, bicepse, tricepse, prsni ko\u0161 in hrbet.<\/strong> Tako lahko izberete tiste, ki najbolje ustrezajo va\u0161emu na\u010drtu vadbe. Dodajte jih svojim obstoje\u010dim vadbam ali ustvarite samostojno rutino. Za dosego rezultatov je pomembno, da te vaje izvajate redno,<strong> idealno 2\u20133 krat na teden.<\/strong> Postopoma pove\u010dujte zahtevnost z ve\u010danjem \u0161tevila ponovitev ali dodajanjem dodatnih elasti\u010dnih trakov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvajajte 8\u201312 ponovitev vsake vaje (na stran) v 3\u20134 serijah.<\/strong> Za\u010dnite z manj\u0161im \u0161tevilom ponovitev in serij ter postopoma pove\u010dujte \u0161tevilo. Enako velja za upor: pove\u010dajte ga le, \u010de ne zmanj\u0161a znatno va\u0161ega obsega gibanja ali ne poslab\u0161a va\u0161e tehnike. To je pomembno, saj je pravilna tehnika klju\u010dna za dosego rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce potrebujete pomo\u010d pri ustvarjanju lastnega na\u010drta vadbe, si oglejte \u010dlanek: <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>Kako ustvariti kakovosten na\u010drt vadbe v fitnesu?<\/strong><\/a><\/li>\n\n\n\n<li>Za tiste, ki ve\u010dinoma vadite doma, imamo \u010dlanek z naslovom: <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>Kako ustvariti pravilen vadbeni program za vadbo doma?<\/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    <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=\"36322,46033,47623,48829\" ><\/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=\"12_ucinkovitih_vaj_za_zgornji_del_telesa_z_nastavljivim_kompletom_vadbenih_trakov_za_bench_press\"><\/span>12 u\u010dinkovitih vaj za zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg nastavljivega komplet vadbenih trakov za bench press boste potrebovali <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> ali <a href=\"https:\/\/gymbeam.si\/brisace\" class=\"ek-link\">brisa\u010do<\/a>, da jo polo\u017eite pod sebe. Pred za\u010detkom samega treninga ne pozabite na lahko ogrevanje (tek na mestu ali <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\">skakanje s kolebnico<\/a>). Nato razgibajte celotno telo, pri \u010demer se osredoto\u010dite predvsem na ramena, roke in hrbet. Po kon\u010danju glavnega dela treninga si vzemite nekaj minut 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. Potisk s prsi (ang. Bench Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Postavite elasti\u010dni trak na podlogo in se ule\u017eite nanj s srednjim delom hrbta. Nato dvignite ro\u010daje in skozi njih potisnite vadbeno palico. Nato primite konce palice z rokami. Rahlo pokr\u010dite noge in jih pribli\u017eajte zadnjici. <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko pritisnete v palico in iztegnete roke. Vendar pa obdr\u017eite rahlo pokr\u010dene komolce v zgornjem polo\u017eaju. Poskrbite tudi, da bodo podlakti ravne in komolce usmerite stran od telesa. Vdihnite, ko se vra\u010date v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pritiskanje komolcev preblizu telesa, nekontrolirano gibanje, prekomerno ukrivljanje hrbta, 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\/05\/Bench-press.gif\" alt=\" Bench press z uporabo elasti\u010dnega traku\" class=\"wp-image-573517\" title=\"Bench press\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Metulj\u010dek (ang. Chest Fly)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vabdeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Postavite elasti\u010dni trak na podlogo in se ulezite nanj s hrbtom, tako da je zgornji del telesa na njem. Nato zgrabite ro\u010daje z rahlo pokr\u010denimi rokami ter jih potisnite navzven.      <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Roke ohranite iztegnjene z rahlo pokr\u010denimi komolci in izdihnite, ko jih potiskate naprej. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno pokr\u010deni komolci, nekontrolirano gibanje, prekomerno ukrivljanje hrbta, 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\/05\/Chest-fly.gif\" alt=\" Vleka za prsni ko\u0161 z uporabo elasti\u010dnega traku\" class=\"wp-image-573565\" title=\" Vleka za prsni ko\u0161\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Sklece (ang. Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Nato ga postavite na zgornji del hrbta in zgrabite ro\u010daje z obema rokama. Pokleknite, polo\u017eite ro\u010daje na tla in se postavite v plank z iztegnjenimi rokami. Dlan z razprtimi prsti postavite pod ramena, komolci naj bodo obrnjeni stran od u\u0161es, stisnite lopatice skupaj, komolci pa naj tvorijo pribli\u017eno 45-stopinjski kot s telesom. Aktivirajte jedro in posku\u0161ajte ohraniti telo v ravni liniji. Izogibajte se ukrivljanju hrbta, \u0161e posebej v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko se spu\u0161\u010date v skleco s prsmi proti tlem, pri \u010demer si prizadevajte, da se rahlo dotaknete tal s prsmi v spodnjem polo\u017eaju. Nato izdihnite, ko pritiskate celotno povr\u0161ino rok v tla, se vrnite v za\u010detni polo\u017eaj in izvedite \u0161e eno ponovitev. <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljanje hrbta (\u0161e posebej v ledvenem delu), nestabilne lopatice, komolci usmerjeni stran od telesa.<\/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\/Push-ups.gif\" alt=\"Sklece s pomo\u010djo elasti\u010dnega traku\" class=\"wp-image-573597\" title=\"Sklece s pomo\u010djo elasti\u010dnega traku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sede\u010de veslanje z vadbeno palico (ang. Seated Rows with a Bar)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Sedite s pokon\u010dnim hrbtom in iztegnjenimi nogami. Elasti\u010dni trak pritrdite za svoje noge in vadbeno palico potegnite skozi ro\u010daje. Zgrabite palico z obema rokama s strani. Kolena naj bodo rahlo pokr\u010dena, hrbet v naravni krivulji, ramena potegnjena nazaj in glava v liniji s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko izvedete kr\u010denje mi\u0161ic hrbta, da potegnete palico proti trebuhu. Komolci naj ka\u017eejo nazaj, v kon\u010dni fazi pa stisnite lopatice skupaj. To pozicijo lahko zadr\u017eite 1\u20132 sekundi. Nato vdihnite, ko se kontrolirano vrnite v za\u010detni polo\u017eaj in ponovite vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno nagnjenje naprej ali nazaj, ukrivljanje hrbta, dviganje ramen proti u\u0161esom, premajhen obseg gibanja, nihajo\u010de 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\/Seated-row-with-bar.gif\" alt=\"Sede\u010de veslanje z ute\u017eno palico in elasti\u010dnim trakom\" class=\"wp-image-573613\" title=\"Sede\u010de veslanje z ute\u017eno palico\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sede\u010de veslanje (ang. Seated Rows)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Sedite s pokon\u010dnim hrbtom in iztegnjenimi nogami. Vadbeni trak pritrdite za svoje noge in zgrabite ro\u010daje z obema rokama. Koleni naj bosta rahlo pokr\u010deni, hrbet v naravni krivulji, ramena potegnjena nazaj in glava v liniji s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko s kr\u010denjem mi\u0161ic hrbta potegnete ro\u010daje proti trebuhu. Komolci naj ka\u017eejo nazaj, v kon\u010dni fazi pa stisnite lopatice skupaj. To pozicijo lahko zadr\u017eite 1\u20132 sekundi. Nato vdihnite, ko se kontrolirano vra\u010date v za\u010detni polo\u017eaj in ponovite vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno nagnjenje naprej ali nazaj, ukrivljanje hrbta, dviganje ramen proti u\u0161esom, premajhen obseg gibanja, nihajo\u010de 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\/Seated-row-with-handles.gif\" alt=\" Sede\u010de veslanje z uporabo elasti\u010dnega traku\" class=\"wp-image-573629\" title=\" Sede\u010de veslanje z uporabo elasti\u010dnega traku\"\/><\/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\">6. Veslanje v predklonu (ang. Bent Over Rows)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Nato ga postavite na tla in stopite nanj z nogami, ki naj bodo v \u0161irini bokov. Potegnite vadbeno palico skozi ro\u010daje in jo primite s spodnjim oprijemom, razdalja med rokami naj bo pribli\u017eno \u0161irina ramen. Rahlo pokr\u010dite kolena, se nagnite naprej, ohranite naravno krivuljo hrbta, ramena stran od u\u0161es in glavo v liniji s hrbtenico. Nato dvignite palico proti kolenom.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko s kr\u010denjem mi\u0161ic hrbta potegnete palico proti bokom. Nato jo kontrolirano spustite nazaj proti kolenom in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljanje hrbta, iztegovanje kolen, premajhno napre\u010dno nagnjenje trupa, 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\/05\/Standing-row.gif\" alt=\"Pripognjeno veslanje z elasti\u010dnim trakom\" class=\"wp-image-573645\" title=\"Pripognjeno veslanje z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Upogib komolca stoje (ang. Biceps Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in nanj pritrdite 2\u20136 kratkih elasti\u010dnih trakov. Nato en konec (ro\u010daj) pritrdite na nogo. Zgrabite drugi ro\u010daj z roko na isti strani. Stojte pokon\u010dno in zavrtite roko s trakom tako, da je dlan obrnjena naprej, rahlo pokr\u010deno v komolcu ob telesu. Hrbet ohranite v naravni krivulji, glavo v liniji s hrbtenico, ramena pa potegnjena navzdol, stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko s kr\u010denjem bicepsov potegnete ro\u010daj proti ramenu. Vdihnite, ko vodite roko nazaj v za\u010detni polo\u017eaj in ponovite gibanje. Poskusite ohraniti komolec blizu telesa v pribli\u017eno istem polo\u017eaju. Po kon\u010dani eni seriji vadbeni trak premaknite na drugo nogo in ponovite vajo z drugo roko.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, komolci predale\u010d od telesa, nekontrolirano gibanje, ukrivljanje hrbta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Bicep-curl-fix.gif\" alt=\"Bicep curls z elasti\u010dnim trakom\" class=\"wp-image-573747\" title=\"Bicep curls z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Lateralni dvigi (ang. Lateral Rises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite vadbeni na tla in nanj pritrdite po en dolg elasti\u010dni trak z ro\u010dajem na vsaki strani. Stopite s stopali skupaj v sredino ekspanderja. Z vsako roko primite po en ro\u010daj in stojte pokon\u010dno z rahlo pokr\u010denimi rokami ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in izvedite kontrolirano gibanje, ko dvigujete roke, pri \u010demer ohranite rahlo pokr\u010dene komolce. Posku\u0161ajte dvigniti ro\u010daje do vi\u0161ine ramen ali malo vi\u0161je. V zgornjem polo\u017eaju lahko zadr\u017eite polo\u017eaj eno ali dve sekundi. Nato vdihnite, ko se kontrolirano vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvignjene ramena, nekontrolirano (poskakujo\u010de) gibanje, neprimeren upor, 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\/05\/Lateral-raise.gif\" alt=\"Lateralni dvigi z elasti\u010dnim trakom\" class=\"wp-image-573581\" title=\"Lateralni dvigi z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Vertikalno veslanje (ang. Upright Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite vadbeni trak na tla in nanj pritrdite po en dolg elasti\u010dni trak z ro\u010dajem na vsaki strani. Potegnite vadbeno palico skozi ro\u010daje na obeh straneh. Stojte pokon\u010dno s stopali skupaj v sredini vadbenega traku.      <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in kontrolirano dvignite palico proti bradi. Komolci naj bodo rahlo obrnjeni naprej in stran od telesa. V zgornjem polo\u017eaju lahko zadr\u017eite polo\u017eaj eno ali dve sekundi. Nato vdihnite, ko se kontrolirano vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Dvignjena ramena, nekontrolirano (poskakujo\u010de) gibanje, neprimeren upor, 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\/05\/Upright-row.gif\" alt=\"Pokon\u010dno veslanje z elasti\u010dnim trakom\" class=\"wp-image-573714\" title=\"Pokon\u010dno veslanje z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Izteg komolca za glavo (ang. Triceps Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite en dolg elasti\u010dni trak z ro\u010daji. Namestite ga za hrbet, pri \u010demer naj bo eden ro\u010daj name\u0161\u010den za zadnjico ali spodnji del hrbta, drugi pa za vrat. Spodnjo roko rahlo pokr\u010dite, zgornjo roko pa pokr\u010dite v komolcu, ki ka\u017ee vstran.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in aktivirajte triceps, da izravnate zgornjo roko. Gibanje se ve\u010dinoma dogaja v podlahti. Komolec in zgornja roka naj ostaneta stabilna. Spodnja roka naj ostane stati\u010dna skozi celotno gibanje. V zgornjem polo\u017eaju lahko zadr\u017eite polo\u017eaj eno ali dve sekundi, nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani eni seriji zamenjajte stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno gibanje komolcev, nekontrolirano gibanje, ukrivljanje spodnjega dela hrbta, 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\/05\/Triceps-extension.gif\" alt=\"Triceps curls z elasti\u010dnim trakom\" class=\"wp-image-573661\" title=\"Triceps curls z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Potisk navzdol za triceps (ang. Triceps Pull Down)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in odstranite vse kratke trakove. Nato pritrdite en dolg elasti\u010dni trak z ro\u010dajem na vsaki strani. Vadbeni trak pritrdite na stojalo, se postavite pred njega in ro\u010daje primite z normalnim oprijemom, pribli\u017eno v \u0161irini ramen ali o\u017eje. Koleni naj bosta rahlo pokr\u010deni, telo pa rahlo nagnjeno naprej. Pogled naj bo usmerjen naprej, ramena potegnjena stran od u\u0161es, lopatice pa fiksne.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in s kr\u010denjem tricepsov potegnite palico proti stegnom, dokler roke niso popolnoma iztegnjene. V zgornjem polo\u017eaju lahko zadr\u017eite polo\u017eaj eno ali dve sekundi. Nato vdihnite, ko se kontrolirano vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Vso gibanje izvajajte s komolci blizu telesa.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekomerno gibanje v komolcih, komolci obrnjeni stran od telesa, ukrivljanje hrbta, prekomerna aktivacija ramenskih in prsnih mi\u0161ic, nekontrolirano gibanje, premajhen obseg gibanja, neprimerna izbira obremenitve.<\/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\/Triceps-press-1.gif\" alt=\"Triceps pull down z elasti\u010dnim trakom\" class=\"wp-image-573731\" title=\"Triceps pull down z elasti\u010dnim trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Poteg proti obrazu (ang. Face Pull)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vzemite vadbeni trak za bench press in odstranite vse kratke trakove. Nato pritrdite en dolg elasti\u010dni trak z ro\u010dajem na vsaki strani. Elasti\u010dni trak pritrdite na stran stojala pribli\u017eno v vi\u0161ini prsi. Primite ro\u010daje z rokami in se postavite na dolo\u010deno razdaljo od stojala, tako da se trakovi rahlo raztegnejo. Noge imejte rahlo pokr\u010dene in se rahlo nagnite naprej. Ohranite naravno ukrivljenost hrbta, ramena naj bodo potegnjena stran od u\u0161es, glava naj bo v liniji s hrbtenico in pogled usmerjen proti tlom. Roke iztegnite naprej z rahlo pokr\u010denimi komolci.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko v kontroliranem gibu povle\u010dete ro\u010daje proti ramenom. Poleg ramen se osredoto\u010dite na aktiviranje mi\u0161ic med lopaticama. Komolce dr\u017eite v isti vi\u0161ini kot ramena. V kon\u010dnem polo\u017eaju lahko zadr\u017eite polo\u017eaj eno ali dve sekundi. Nato se gladko vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> dvignjena ramena, nekontrolirano gibanje, neprimeren upor.<\/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\/Face-pull.gif\" alt=\" Izvedba vaje z elasti\u010dnim trakom: poteg proti obrazu\" class=\"wp-image-573549\" title=\" Izvedba vaje z elasti\u010dnim trakom: poteg proti obrazu\"\/><\/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>\u010ce i\u0161\u010dete tudi vaje za prsi z obi\u010dajnimi ute\u017emi, jih boste na\u0161li v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" aria-label=\"7 najbolj\u0161ih vaj za prsni ko\u0161 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 najbolj\u0161ih vaj za prsni ko\u0161<\/a><\/strong>.<div class=\"flex-shrink-0 flex flex-col relative items-end\"><\/div><\/li>\n\n\n\n<li>Hrbet lahko prav tako trenirate v skladu s \u010dlankom <strong><a aria-label=\"9 najbolj\u0161ih vaj za hrbet (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">9 najbolj\u0161ih vaj za hrbet<\/a><\/strong>.<div class=\"flex-shrink-0 flex flex-col relative items-end\"><\/div><\/li>\n\n\n\n<li>V treninge za roke se spla\u010da dodati tudi <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" aria-label=\"10 najbolj\u0161ih vaj za tricepse (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj za tricepse<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" aria-label=\"8 najbolj\u0161ih vaj za bicepse (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 najbolj\u0161ih vaj za bicepse<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010ce je va\u0161 cilj rast mi\u0161i\u010dne mase, ne smete spregledati \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov o prehrani in treningih za maksimalno rast mi\u0161ic.<\/strong><\/a><\/li>\n\n\n\n<li> \u010ce vas zanima, kako si sestaviti jedilnik glede na cilj, boste vse o tem izvedeli v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jedilnik po meri: Popoln vodnik, kako na\u010drtovati prehrano glede na kalorije in makrohranila<\/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>Nastavljiv komplet vadbenih trakov za bench press je odli\u010den pripomo\u010dek za <strong>kakovosten trening zgornjega dela telesa,<\/strong> ki ga lahko izvajate doma ali na fitnesu na prostem. Primeren je tako za za\u010detnike kot za izku\u0161ene \u0161portnike, ki \u017eelijo popestriti svoj trening. Najbolj\u0161e rezultate boste dosegli, \u010de boste te vaje<strong> izvajali vsaj dvakrat tedensko,<\/strong> pri tem pa podpirali svoj napredek z ustrezim po\u010ditkom in uravnote\u017eeno prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je bil ta \u010dlanek koristen za vas? \u010ce je bil, ga delite s svojimi prijatelji in jih navdu\u0161ite za trening z elasti\u010dnimi trakovi.<\/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\/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>Nastavljiv komplet elasti\u010dnih trakov za bench press je inovativen fitnes pripomo\u010dek, idealen za kakovostno vadbo doma. V tem \u010dlanku boste na\u0161li naju\u010dinkovitej\u0161e vaje za zgornji del telesa.<\/p>\n","protected":false},"author":129,"featured_media":573494,"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":[7119,7107,7485,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-578434","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-oprema-za-vadbo","10":"tag-trening-sl","11":"tag-vadba","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 zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vaditi z nastavljivimi vadbenimi trakovi za bench press? 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