{"id":599666,"date":"2024-07-26T16:06:34","date_gmt":"2024-07-26T14:06:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=599666"},"modified":"2024-07-26T16:06:37","modified_gmt":"2024-07-26T14:06:37","slug":"kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/","title":{"rendered":"Kako vaditi z multifunkcijsko push-up plo\u0161\u010do? 7 najbolj\u0161ih vaj za zgornji del telesa"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#Kaj_je_multifunkcijska_push-up_plosca\" title=\"Kaj je multifunkcijska push-up plo\u0161\u010da?\">Kaj je multifunkcijska push-up plo\u0161\u010da?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#Multifunkcijska_push-up_plosca_in_njene_prednosti\" title=\"Multifunkcijska push-up plo\u0161\u010da in njene prednosti\">Multifunkcijska push-up plo\u0161\u010da in njene prednosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#Kako_strukturirati_vadbo_z_multifunkcijsko_push-up_plosco\" title=\"Kako strukturirati vadbo z multifunkcijsko push-up plo\u0161\u010do?\">Kako strukturirati vadbo z multifunkcijsko push-up plo\u0161\u010do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#7_vaj_z_multifunkcijsko_push-up_plosco\" title=\"7 vaj z multifunkcijsko push-up plo\u0161\u010do\">7 vaj z multifunkcijsko push-up plo\u0161\u010do<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sklece so osnovna vaja, ki jo ve\u010dina ljudi pozna iz ur telesne vzgoje v \u0161oli. Priljubljene so ne samo med ljubitelji kalistenike in tistimi, ki izvajajo vaje z lastno telesno te\u017eo, temve\u010d tudi med drugimi \u0161portniki. Poleg osnovne razli\u010dice lahko izvajate tudi <strong>sklece, ki ciljajo na tricepse, trapezne mi\u0161ice ali ramena.<\/strong> Kako to storiti? Odli\u010den na\u010din je multifunkcijska push-up plo\u0161\u010da. Ta ima barvno ozna\u010dene \u010drte, ki slu\u017eijo kot vodilo za pravilno postavitev ro\u010dajev pod pravimi koti. To je klju\u010dno za treniranje specifi\u010dnih mi\u0161i\u010dnih skupin. Poleg tega pa to pomaga tudi pri doseganju najve\u010djih koristi va\u0161e vadbe sklec.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_multifunkcijska_push-up_plosca\"><\/span>Kaj je multifunkcijska push-up plo\u0161\u010da?<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\/multifunkcijska-push-up-plosca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Multifunkcijska push-up plo\u0161\u010da<\/a> je <strong>inovativen fitnes pripomo\u010dek, <\/strong>ki vam omogo\u010da izvajanje razli\u010dnih variacij sklec. Ima barvno ozna\u010dene \u010drte, ki vam pomagajo pri namestitvi ro\u010dajev v razli\u010dne polo\u017eaje. Te polo\u017eaje lahko spreminjate glede na to, ali \u017eelite <strong>okrepiti ramena, trapezasto mi\u0161ico, tricepse ali prsni ko\u0161.<\/strong> Ta vsestranskost omogo\u010da celovito vadbo zgornjega dela telesa.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Paket vsebuje tudi gumijaste trakove z ro\u010daji, ki jih lahko uporabite za upogibe bicepsov, stranske dvige in druge vaje. Ta fitnes pripomo\u010dek je zato koristen za vsakogar, ki <strong>\u017eeli popestriti svojo vadbo za mo\u010d zgornjega dela telesa.<\/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=\"Multifunkcijska_push-up_plosca_in_njene_prednosti\"><\/span>Multifunkcijska push-up plo\u0161\u010da in njene prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Multifunkcijska push-up plo\u0161\u010da prina\u0161a razli\u010dne <strong>koristi za \u0161portnike v vseh disciplinah.<\/strong> Zakaj bi si jo morali priskrbeti za doma\u010do uporabo?<\/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. Idealna za vsako doma\u010do telovadnico<\/h3>\n\n\n\n<p>Multifunkcijsko push-up plo\u0161\u010do boste cenili, \u010de ve\u010dinoma vadite doma in \u017eelite raznolikost v vadbi zgornjega dela telesa. Uporabite jo lahko za izvajanje razli\u010dnih <strong>variacij sklec, <\/strong>usmerjenih v prsni ko\u0161, ramena ali tricepse. Prav tako lahko nanjo pritrdite tudi raz\u0161iritve, ki so koristne za <strong>upogibe bicepsov in druge vaje za zgornji del telesa.<\/strong> Zaradi vsega tega je prakti\u010dni pripomo\u010dek, ki bo na\u0161el svoje mesto v vsaki doma\u010di telovadnici.  <\/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. Primerna za za\u010detnike in napredne \u0161portnike<\/h3>\n\n\n\n<p>Za vadbo s tem pripomo\u010dkom vam ni treba biti strokovnjak za sklece. <strong>Primeren je tudi za za\u010detnike. <\/strong>Barvno ozna\u010dene \u010drte pomagajo postaviti roke pod pravilne kote, ki vam omogo\u010dajo, da se popolnoma osredoto\u010dite na pravilno izvajanje vaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce komaj za\u010denjate z izvajanjem sklec, lahko za\u010dnete z opornimi sklecami na kolenih,<\/strong> saj so la\u017eji in ne zahtevajo toliko mo\u010di. Postopoma pove\u010dujte \u0161tevilo ponovitev in ko lahko naredite pribli\u017eno 10 opornih sklec na kolenih, poskusite preiti na standardne sklece. Nadaljujte z ve\u010danjem \u0161tevila ponovitev, ko postajate mo\u010dnej\u0161i, vendar vedno prioritizirajte pravilno izvedbo pred \u0161tevilom izvedenih sklec. <\/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\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg\" alt=\" Multifunkcijska push-up plo\u0161\u010da in njene prednosti\" class=\"wp-image-578545\" title=\" Multifunkcijska push-up plo\u0161\u010da in njene prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pomaga pri razvoju mo\u010dnih rok in mo\u010dnega zgornjega dela telesa<\/h3>\n\n\n\n<p>S tem pripomo\u010dkom lahko vklju\u010dite popolnoma nove variacije sklec v svojo vadbo. To va\u0161emu telesu ponuja mo\u017enost za <strong>nove na\u010dine vadbe za mo\u010d in rast.<\/strong> Ciljali boste predvsem na <strong>trapezne mi\u0161ice, ramena, roke in prsni ko\u0161.<\/strong> Sklece prav tako aktivirajo va\u0161e <strong>jedro, hrbet in vreten\u010dne mi\u0161ice.<\/strong> Multifunkcijska push-up plo\u0161\u010da dokazuje, da lahko dose\u017eete kakovostno vadbo za mo\u010d tudi doma. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ne\u017ena do zapestij<\/h3>\n\n\n\n<p>Pri vadbi z multifunkcijsko push-up plo\u0161\u010do se boste naslonili na ro\u010daje, kar pomaga ohranjati naraven polo\u017eaj zapestij in prepre\u010duje njihovo prekomerno upogibanje. Dodatno, v primerjavi z vadbo na tleh, na zapestja ne bo tako velikega pritiska. To pomeni, da je to <strong>ne\u017enej\u0161a in varnej\u0161a mo\u017enost,<\/strong> \u0161e posebej za ljudi, ki imajo te\u017eave z zapestji.<\/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.  Kompaktna in prenosna<\/h3>\n\n\n\n<p>Multifunkcijska push-up plo\u0161\u010da je kompaktna in <strong>ne bo zavzela veliko prostora v va\u0161em domu.<\/strong> Ko je ne uporabljate, jo lahko enostavno shranite v omaro, pod posteljo ali skupaj z drugo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opremo za vadbo<\/a>. Poleg tega je lahka, kar olaj\u0161a prena\u0161anje. Lahko jo vzamete s seboj v mestni <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\">fitnes na prostem<\/a> ali kamorkoli drugam, kjer \u017eelite vaditi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg\" alt=\"Kako vaditi s push-up plo\u0161\u010do\" class=\"wp-image-578565\" title=\"Kako vaditi s push-up plo\u0161\u010do\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako uporabljati multifunkcijsko push-up plo\u0161\u010do?<\/h3>\n\n\n\n<p>Postavite push-up plo\u0161\u010do na ravno povr\u0161ino. Nato vzemite <strong>ro\u010daje in jih vstavite v pozicije glede na \u010drte za dolo\u010deno vajo.<\/strong> Poskrbite, da bodo na obeh straneh v isti poziciji. Dodatno lahko pritrdite <strong>2 gumijasta trakova,<\/strong> ki sta vklju\u010dena v paket. Imata karabina na koncih, ki ju pritrdite na enega od 4 kovinskih obro\u010dev na plo\u0161\u010di. Pri vadbi z raz\u0161iritvami plo\u0161\u010do pritrdite s stopali, da med vadbo ostane stabilna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> Pri name\u0161\u010danju ro\u010dajev lahko sledite tudi barvno ozna\u010denemu diagramu polo\u017eajev glede na ciljano mi\u0161i\u010dno skupino.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Barvno ozna\u010den polo\u017eaj<\/th><th class=\"has-text-align-center\" data-align=\"center\"><span style=\"text-align: -webkit-match-parent; font-size: 1rem; font-weight: 400;\"><strong>Glavna ciljana mi\u0161i\u010dna skupina<\/strong><\/span><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ramena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Modra<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prsni ko\u0161<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tricepsi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trapezi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_strukturirati_vadbo_z_multifunkcijsko_push-up_plosco\"><\/span>Kako strukturirati vadbo z multifunkcijsko push-up plo\u0161\u010do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodaj so navedene vaje za <strong>ramena, prsni ko\u0161, tricepse in bicepse. <\/strong>Izberite tiste, ki se najbolje prilegajo va\u0161emu na\u010drtu treninga. Lahko jih vklju\u010dite v trening drugih mi\u0161i\u010dnih skupin ali ustvarite samostojno vadbo. Doslednost je klju\u010dnega pomena za doseganje rezultatov, zato posku\u0161ajte te vaje izvajati redno, idealno <strong>2-3 krat na teden.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Izvajajte <strong>6-12 ponovitev vsake vaje v 3-4 serijah.<\/strong> Za\u010dnite z manj\u0161im \u0161tevilom ponovitev in serij ter postopoma pove\u010dujte \u0161tevilo, ko postajate mo\u010dnej\u0161i. Pri vajah z raz\u0161iritvami lahko naredite tudi do 20 ponovitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite sistemati\u010dno vaditi doma, vam bo na\u0161 \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>Kako ustvariti pravilen vadbeni program za doma\u010de vadbe?<\/strong><\/a> 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=\"36229,36322,47623,48829,86101\" ><\/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=\"7_vaj_z_multifunkcijsko_push-up_plosco\"><\/span>7 vaj z multifunkcijsko push-up plo\u0161\u010do<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprej pripravite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/multifunkcijska-push-up-plosca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multifunkcijsko push-up plo\u0161\u010do<\/a>. \u010ce se odlo\u010dite za la\u017eje variacije sklec (na kolenih), vam bo v pomo\u010d tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010da<\/a> ali <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" class=\"ek-link\">vadbena podloga<\/a>. Kot<strong> pred vsako vadbo, se ogrejte z lahkimi vajami,<\/strong> na primer tekom na mestu ali s skakanjem s kolebnico. Nato mobilizirajte celotno telo, s poudarkom na <strong>ramenih, rokah, zapestjih in hrbtu.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sklece za tricepse<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite en konec ro\u010daja v zgornjo zeleno-modro luknjo in drugega diagonalo v spodnjo rumeno-modro luknjo. Nato primite ro\u010daja, kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte prsni ko\u0161 pribli\u017eati push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med spu\u0161\u010danjem medenice ohranjajte roke in komolce blizu telesa. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_14-ezgif.com-optimize.gif\" alt=\"Sklece za tricepse z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578661\" title=\"Sklece za tricepse z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2.  Sklece za ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite ro\u010daje v luknje po rde\u010di \u010drti. Nato primite ro\u010daje, kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte prsni ko\u0161 pribli\u017eati push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med spu\u0161\u010danjem medenice ohranjajte zgornje roke in komolce blizu telesa. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_9.gif\" alt=\" Ramenske sklece z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578581\" title=\" Ramenske sklece z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3.  Sklece za prsni ko\u0161 I<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite ro\u010daje v luknje po vertikalni modri \u010drti. Nato primite ro\u010daje z obema rokama, kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte pribli\u017eati prsni ko\u0161 push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.      <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_12-ezgif.com-optimize.gif\" alt=\" Sklece za prsni ko\u0161 z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578629\" title=\" Sklece za prsni ko\u0161 z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"> a. Sklece za prsni ko\u0161 II<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite ro\u010daje v luknje po diagonalni modri \u010drti. Nato primite ro\u010daje z obema rokama, kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Aktivirajte svoje jedro.      <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte pribli\u017eati prsni ko\u0161 push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejena amplituda gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_13-ezgif.com-optimize-1.gif\" alt=\" Sklece za zgornji del prsnega ko\u0161a z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578645\" title=\" Sklece za zgornji del prsnega ko\u0161a z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"> b. Sklece za prsni ko\u0161 III<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite ro\u010daje v luknje po vzporedni modri \u010drti. Nato primite ro\u010daje z obema rokama, kle\u010dite na tleh in preidite v polo\u017eaj planka z iztegnjenimi rokami. Aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte pribli\u017eati prsni ko\u0161 push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejena amplituda gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_11-ezgif.com-optimize.gif\" alt=\" Sklece za prsni ko\u0161 z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578613\" title=\" Sklece za prsni ko\u0161 z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/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.  Sklece za trapezne mi\u0161ice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Vstavite ro\u010daje v luknje po rumeni \u010drti, bli\u017eje sredini plo\u0161\u010de. Nato primite ro\u010daje z obema rokama, kle\u010dite na tleh in preidite v polo\u017eaj deske z iztegnjenimi rokami. Aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem sklece vdihnite, posku\u0161ajte pribli\u017eati prsni ko\u0161 push-up plo\u0161\u010di v spodnjem polo\u017eaju. Med dvigom od plo\u0161\u010de izdihnite, se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejena amplituda gibanja, upogibanje hrbta (\u0161e posebej v ledvenem predelu), nestabilne lopatice in komolci, ki se odmikajo 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\/06\/GIFka252024_9-ezgif.com-optimize-1.gif\" alt=\" Sklece za trapezaste mi\u0161ice z uporabo multifunkcijske push-up plo\u0161\u010de\" class=\"wp-image-578597\" title=\" Sklece za trapezaste mi\u0161ice z uporabo multifunkcijske push-up plo\u0161\u010de\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Upogibi komolcev (ang. Biceps Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pritrdite gumijaste trakove na kovinske obro\u010de na plo\u0161\u010di s prilo\u017eenimi karabini. S prsti stopite na zgornji del plo\u0161\u010de in se vzravnajte. Primite oba ro\u010daja trakov, iztegnite roke in aktivirajte ramena. Dlan mora biti obrnjena navzgor. Hrbet naj bo v naravni krivulji, glava v liniji s hrbtenico, ramena potegnjena navzdol, stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem izdihnite, ko kr\u010dite bicepse in hkrati dvigujete obe dlani proti ramenom. Med vra\u010danjem rok v za\u010detni polo\u017eaj vdihnite in ponovite gibanje. Komolce ohranjajte blizu telesa, pribli\u017eno v istem polo\u017eaju skozi celotno izvedbo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejena amplituda gibanja, komolci predale\u010d od telesa, nekontrolirano gibanje in upogibanje hrbta.<\/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\/06\/GIFka252024_15-ezgif.com-optimize.gif\" alt=\" Upogibi bicepsov z uporabo raz\u0161iritev\" class=\"wp-image-578677\" title=\" Upogibi bicepsov z uporabo raz\u0161iritev\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Vzdigi rok naprej (ang. Foward Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pritrdite gumijaste trakove na kovinske obro\u010de na plo\u0161\u010di s prilo\u017eenimi karabini. S prsti stopite na zgornji del plo\u0161\u010de in se vzravnajte. Primite oba ro\u010daja trakov tako, da so dlani obrnjene proti telesu. Hrbet naj bo v naravni krivulji, glava v liniji s hrbtenico, ramena pa potegnjena navzdol stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem izdihnite, ko aktivirate mi\u0161ice zgornjih udov in jih iztegnete naprej. Posku\u0161ajte dvigniti komolce do vi\u0161ine ramen. Nato vdihnite, ko se previdno vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejena amplituda gibanja, nekontrolirano gibanje, upogibanje hrbta.<\/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\/06\/GIFka252024_16-ezgif.com-optimize.gif\" alt=\"Vzdigi rok z uporabo raz\u0161iritve\" class=\"wp-image-578693\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Potisk iz ramen (ang. Push Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pritrdite gumijaste trakove na kovinske obro\u010de na plo\u0161\u010di s prilo\u017eenimi karabini. S prsti stopite na zgornji del plo\u0161\u010de in se vzravnajte. Primite ro\u010daje trakov za svojim telesom in ju dvignite prek ramen. Roke naj bodo upognjene v komolcih, pribli\u017eno na vi\u0161ini ramen. Dlan naj bo obrnjena naprej. Hrbet naj bo v naravni krivulji, glava v liniji s hrbtenico, ramena pa potegnjena navzdol stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izvajanjem izdihnite, ko aktivirate mi\u0161ice zgornjih udov in dvignete roke. Nato vdihnite, ko se gladko vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nekontrolirano gibanje, dvigovanje ramen, upogibanje hrbta.<\/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\/06\/GIFka252024_17-ezgif.com-optimize.gif\" alt=\"Push press z uporabo raz\u0161iritve\" class=\"wp-image-578709\" title=\"Push press z uporabo raz\u0161iritve\"\/><\/figure>\n<\/div>\n\n\n<p>\u010ce vas zanima ve\u010d vaj z elasti\u010dnimi trakovi, jih lahko 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<p><\/p>\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 vaje za prsni ko\u0161 z uporom, jih lahko najdete v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 najbolj\u0161ih vaj za prsni ko\u0161<\/strong><\/a>      <\/li>\n\n\n\n<li>Pri vadbi ramen si lahko pomagate tudi z vajami v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 najbolj\u0161ih vaj za ramena<\/a><\/strong>      <\/li>\n\n\n\n<li>Popestrite svoje treninge za roke z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 najbolj\u0161imi vajami za tricepse<\/strong><\/a> in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 najbolj\u0161imi vajami za bicepse<\/strong><\/a>.<\/li>\n\n\n\n<li>Preizkusite se v vadbi za zgornji del telesa z nastavljivim setom vadbenih trakov za bench press, kot je opisano v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-zgornji-del-telesa-z-nastavljivim-kompletom-vadbenih-trakov-za-bench-press\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 najbolj\u0161ih vaj za zgornji del telesa z nastavljivim kompletom vadbenih trakov za bench press.<\/strong><\/a>      <\/li>\n\n\n\n<li>Za popolno vadbo zgornjega dela telesa lahko uporabite tudi vadbene trakove na drogu za dvigovanje. Navdih zanjo najdete v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 vaj na drogu za dvigovanje s trakom za mo\u010dne roke, hrbet in jedro.<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce je va\u0161 cilj mi\u0161i\u010dna rast, ne spreglejte \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 prehranskih in vadbenih nasvetov za maksimalno mi\u0161i\u010dno rast.<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce vas zanima ustvarjanje na\u010drta obrokov prilagojenega va\u0161im ciljem, boste na\u0161li vse v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\"><strong>Na\u010drt obrokov po meri: Popoln vodi\u010d za na\u010drtovanje prehrane 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>Multifunkcijska push-up plo\u0161\u010da je vsestranski fitnes pripomo\u010dek, namenjen treningu zgornjega dela telesa. Vklju\u010duje barvno kodirane \u010drte in luknje za vstavljanje ro\u010dajev, kar omogo\u010da razli\u010dne polo\u017eaje. Ta prilagodljivost vam omogo\u010da, da <strong>ciljate specifi\u010dne mi\u0161i\u010dne skupine, kot so prsni ko\u0161, trapezi ali tricepsi<\/strong>, <strong>z razli\u010dnimi variacijami sklec.<\/strong> Prav tako lahko vklju\u010dite vaje z gumijastimi trakovi za bicepse in ramena. Ta pripomo\u010dek tako omogo\u010da<strong> celovit trening zgornjega dela telesa, ki je enostaven za izvajanje tudi doma.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Ali vam je bil ta \u010dlanek v pomo\u010d? \u010ce je tako, ga delite s prijatelji in jih navdihnite z idejami za vadbo z multifunkcijsko push-up plo\u0161\u010do. <\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Multifunkcijska push-up plo\u0161\u010da je pripomo\u010dek za fitnes, namenjen krepitvi celotnega zgornjega dela telesa. Nau\u010dite se, kako jo uporabljati za sklece za ramena, trapez, prsni ko\u0161 in tricepse.<\/p>\n","protected":false},"author":129,"featured_media":578535,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7107,7485,6495,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-599666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-trening-sl","10":"tag-trening-doma-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>Kako vaditi z multifunkcijsko push-up plo\u0161\u010do? 7 najbolj\u0161ih vaj za zgornji del telesa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vaditi z multifunkcijsko push-up plo\u0161\u010do? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/599666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=599666"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/599666\/revisions"}],"predecessor-version":[{"id":602676,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/599666\/revisions\/602676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/578535"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=599666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=599666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=599666"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=599666"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=599666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}