{"id":600013,"date":"2024-07-30T10:52:24","date_gmt":"2024-07-30T08:52:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600013"},"modified":"2024-07-30T13:00:16","modified_gmt":"2024-07-30T11:00:16","slug":"8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/","title":{"rendered":"8 najbolj\u0161ih vaj za zadnje stegenske mi\u0161ice: Kako okrepiti zadnji del stegen?"},"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\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/#Kaksna_je_funkcija_zadnjih_stegenskih_misic\" title=\"Kak\u0161na je funkcija zadnjih stegenskih mi\u0161ic?\">Kak\u0161na je funkcija zadnjih stegenskih mi\u0161ic?<\/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\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/#Kako_lahko_okrepite_zadnje_stegenske_misice\" title=\"Kako lahko okrepite zadnje stegenske mi\u0161ice?\">Kako lahko okrepite zadnje stegenske mi\u0161ice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/#8_najucinkovitejsih_vaj_za_zadnje_stegenske_misice\" title=\"8 naju\u010dinkovitej\u0161ih vaj za zadnje stegenske mi\u0161ice\">8 naju\u010dinkovitej\u0161ih vaj za zadnje stegenske mi\u0161ice<\/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\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/#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-5\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mi\u0161ice zadnjega dela stegen, ali zadnje stegenske mi\u0161ice, so med vadbo pogosto zapostavljene. Ljudje jim obi\u010dajno ne namenjajo toliko pozornosti kot gluteusom ali sprednjim stegenskim mi\u0161icam, kar je \u0161koda. Z zanemarjanjem teh mi\u0161ic zamujate \u0161tevilne koristi, kot so popolnoma <strong>simetri\u010dne noge in izbolj\u0161ana atletska zmogljivost.<\/strong> Kako torej u\u010dinkovito okrepiti zadnje stegenske mi\u0161ice? Najbolj\u0161i na\u010din je z vadbo mo\u010di, ki <strong>vklju\u010duje u\u010dinkovite vaje za zadnji del stegen.<\/strong> V dana\u0161njem \u010dlanku bomo predstavili nekatere naju\u010dinkovitej\u0161e vaje za zadnje stegenske mi\u0161ice.<\/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=\"Kaksna_je_funkcija_zadnjih_stegenskih_misic\"><\/span>Kak\u0161na je funkcija zadnjih stegenskih mi\u0161ic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izraz &#8220;zadnje stegenske mi\u0161ice&#8221; se nana\u0161a na mi\u0161ice na zadnjem delu stegna. Te vklju\u010dujejo mi\u0161ice <strong>biceps femoris, semitendinosus in semimembranosus. <\/strong>Krepitev teh mi\u0161ic ni pomembna le za bodybuilderje, ki \u017eelijo simetri\u010dno postavo; teka\u010di in drugi \u0161portniki imajo prav tako koristi od dobro razvitih zadnjih stegenskih mi\u0161ic. Te mi\u0161ice igrajo klju\u010dno vlogo pri gibanju, saj omogo\u010dajo<strong> upogib kolena<\/strong> in prispevajo k <strong>iztegu kolka. <\/strong>Odlikujejo se v <strong>dinami\u010dnih gibih, <\/strong>kar pomeni, da vam mo\u010dnej\u0161e zadnje stegenske mi\u0161ice pomagajo <strong>vi\u0161je sko\u010diti in hitreje te\u010di<\/strong>. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_lahko_okrepite_zadnje_stegenske_misice\"><\/span>Kako lahko okrepite zadnje stegenske mi\u0161ice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadnje stegenske mi\u0161ice so vklju\u010dene v pogoste vaje za noge, kot so <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\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" class=\"ek-link\">izpadni koraki<\/a> in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtvi dvigi<\/a>, vendar ne v tolik\u0161ni meri kot sprednje stegenske mi\u0161ice (kvadricepsi) ali gluteusi. Za ciljno krepitev zadnjih stegenskih mi\u0161ic je treba vklju\u010diti druge vaje. Te mi\u0161ice se intenzivno aktivirajo med gibi, ki zajemajo <strong>celoten obseg gibanja od iztega do upogiba.<\/strong> To vklju\u010duje <strong>romunske mrtve dvige, upogibe nog, hiperekstenzije<\/strong> in druge vaje, navedene v nadaljevanju. <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>Ko obvladate pravilno tehniko teh vaj, je \u010das, da <strong>postopoma pove\u010dujete obremenitev<\/strong> z uporabo ute\u017ei, ro\u010dk ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellov<\/a>. To ne bo le izbolj\u0161alo mo\u010di te mi\u0161i\u010dne skupine, ampak bo tudi privedlo do bolj <strong>definiranega mi\u0161i\u010dnega tonusa. Pravilno na\u010drtovanje vadbe<\/strong> je prav tako klju\u010dnega pomena za dosego \u017eelenih rezultatov.<\/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 na\u010drtovati vadbo za zadnje stegenske mi\u0161ice?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enostavno lahko ustvarite vadbo za stegna in me\u010da v fitnesu s pomo\u010djo na\u0161tetih vaj.<\/li>\n\n\n\n<li>Za za\u010detek izberite samo <strong>2-3 vaje<\/strong> za vsako mi\u0161i\u010dno skupino in jih vklju\u010dite v svoj vadbeni na\u010drt <strong>2-3 krat na teden.<\/strong>      <\/li>\n\n\n\n<li>Trudite se <strong>vaditi skozi celoten obseg gibanja<\/strong> in vklju\u010dite raztezne vaje za zadnje stegenske mi\u0161ice, da ohranite njihovo pro\u017enost in gibljivost.<\/li>\n\n\n\n<li>Izvedite vsako vajo v 3 <strong>delovnih serijah, <\/strong>pri \u010demer ciljajte na <strong>8-12 ponovitev<\/strong> na serijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"font-size: 1rem;\">[4\u20135]<\/span> <\/sup><\/mark>   <\/li>\n\n\n\n<li>V tem primeru naj bi obremenitev zna\u0161ala pribli\u017eno <strong>60-75% 1 RM<\/strong> (najve\u010dja te\u017ea za eno ponovitev). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4\u20135] <\/sup><\/mark>     <\/li>\n\n\n\n<li>Vadbo za zadnje stegenske mi\u0161ice lahko izvajate bodisi lo\u010deno od vadb drugih mi\u0161i\u010dnih skupin, bodisi kot del <strong>celovite vadbe spodnjega dela telesa.<\/strong><\/li>\n\n\n\n<li>Upo\u0161tevajte, da popolna regeneracija mi\u0161ic po vadbi mo\u010di obi\u010dajno traja pribli\u017eno 24-72 ur. Na\u010drtujte svoje vadbe skladno s tem, upo\u0161tevajo\u010d potrebni \u010das za regeneracijo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n<\/ul>\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 \u017eelite ustvariti vadbe, ki prina\u0161ajo rezultate, sledite smernicam: <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>\u010clanek <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&#8220;Koliko te\u017ee dvigniti za rast mi\u0161ic, mo\u010d ali izgubo te\u017ee?&#8221;<\/strong><\/a> vam bo pomagal izbrati ustrezno obremenitev glede na va\u0161e cilje. Dodatno lahko v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/koliko-ponovitev-morate-narediti-da-shujsate-ali-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&#8220;Koliko ponovitev naj naredite za izgubo te\u017ee ali pridobivanje mi\u0161ic?&#8221;<\/strong><\/a> najdete idealno \u0161tevilo ponovitev.<\/li>\n<\/ul>\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\/iStock-1067162592-1124x749.jpg\" alt=\" Kako trenirati zadnje stegenske mi\u0161ice?\" class=\"wp-image-577517\" title=\" Kako trenirati zadnje stegenske mi\u0161ice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najucinkovitejsih_vaj_za_zadnje_stegenske_misice\"><\/span>8 naju\u010dinkovitej\u0161ih vaj za zadnje stegenske mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodnje vaje so <strong>idealne za fitnes,<\/strong> vendar jih lahko ve\u010dino izvajate tudi doma, \u010de imate doma ute\u017eno palico z dodatnimi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno ro\u010dko<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiv-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a>. Za\u010dnite z ogrevanjem na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">napravi za veslanje<\/a>, s <a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakovanjem kolebnice<\/a> ali z jumping jacksi. Nato nadaljujte z mobilizacijo celega telesa, osredoto\u010dite se na kolke, kolena in gle\u017enje. Po tem se lotite glavnega dela va\u0161e vadbe.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Romunski mrtvi dvig (ang. Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred ute\u017eno palico z ute\u017emi s stopali v \u0161irini bokov. Z rokami primite ute\u017eno palico pribli\u017eno v \u0161irini ramen. Vzravnajte se, ute\u017eno palico pa dr\u017eite pred stegni z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko premikate boke nazaj in se nadzorovano nagnite naprej. Ute\u017ena palica naj ostane blizu va\u0161im nogam, cilj je, da jo spustite do gle\u017enjev. Ohranite naravno krivino hrbta in glavo v liniji s hrbtenico. Nato, s kr\u010denjem stegenskih mi\u0161ic in zadnjice, izdihnite in se izravnajte. Nemudoma nadaljujte z naslednjim ponovitvijo.      <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljen hrbet, nekontrolirano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\" Kako izvesti romunski deadlift?\" class=\"wp-image-577421\" title=\" Kako izvesti romunski deadlift?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Romunski mrtvi dvig z ute\u017eno ro\u010dko<\/h4>\n\n\n\n<p>Za to vajo lahko namesto ute\u017ene palice uporabite tudi par ute\u017enih ro\u010dk. Ro\u010dki primite z iztegnjenimi rokami pred stegni in izvajajte vajo na enak na\u010din kot z ute\u017eno palico.<\/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=\"8344,28338,80965,86089\" ><\/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<h3 class=\"wp-block-heading\">2. Dobro jutro (ang. Good Morning)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong><span style=\"font-size: 1rem;\"> <\/span>Ute\u017eno palico, bodisi prazno bodisi obte\u017eeno, postavite na stojalo za po\u010depe, pribli\u017eno na vi\u0161ini vratne vretence. Stopite pod ute\u017eno paico z nogami pribli\u017eno v \u0161irini ramen. Ute\u017eno palico polo\u017eite na hrbtni del vratu in jo primite z obema rokama blizu ramen, s komolci obrnjenimi navzdol. Aktivirajte trebu\u0161ne mi\u0161ice, dvignite ute\u017eno palico s stojala in naredite korak nazaj.      <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko premikate boke nazaj, nadzorovano se nagnite naprej. Pri tem lahko rahlo pokr\u010dite kolena. Globino upogiba izberite tako, da ohranjate naravno krivino hrbtenice. Izdihnite in se zravnajte z aktivacijo zadnjice in zadnjih stegenskih mi\u0161ic. Nato nadaljujte z naslednjo ponovitvijo. Po kon\u010danem nizu vrnite ute\u017eno palico na stojalo.    <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljen hrbet, nekontrolirano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"Kako izvesti vajo za dobro jutro?\" class=\"wp-image-577373\" title=\"Kako izvesti vajo za dobro jutro?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Dobro jutro z ute\u017eno vre\u010do<\/h4>\n\n\n\n<p>To vajo lahko izvajate tudi z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezna-vadbena-vreca-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno vre\u010do<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/water-powerbag-vreca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno vre\u010do za vodo<\/a>. Namestite jo na hrbet podobno kot ute\u017eno palico in izvajajte gibanje na enak na\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate ute\u017eo vre\u010do ali pa jo uporabljate v fitnesu, vas bo zagotovo zanimalo \u0161e ve\u010d u\u010dinkovitih vaj, ki jih lahko najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Najbolj\u0161ih 15 vaj za celotno telo z ute\u017eno vre\u010do<\/strong><\/a>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sumo mrtvi dvig (ang. Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred ute\u017eno palico, nalo\u017eeno z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enimi plo\u0161\u010dami<\/a>, z nogami v \u0161irini nekoliko \u0161ir\u0161e od \u0161irine ramen. Prsti in kolena naj bodo obrnjeni navzven. Upognite kolena in se nagnite naprej proti ute\u017eni palici, pri tem pa ohranjajte naravno krivino hrbta in glavo poravnano s hrbtenico. Palico primite z obema rokama z uporabo navadnega ali izmeni\u010dnega prijema (z eno roko navaden oprijem, z drugo obratni oprijem). \u0160irina prijema naj bo pribli\u017eno \u0161irina ramen ali nekoliko o\u017eje.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, nato izdihnite med postopnim izravnavanjem s pomo\u010djo aktivacije mi\u0161ic nog (kvadricepsa in zadnjice). Najprej zravnajte kolena, nato pa iztegnite trup. Ute\u017ena palica naj se med dvigovanjem pribli\u017ea nogam. Nemudoma nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljen hrbet, nekontrolirano gibanje, omejen obseg gibanja, neprimerna obremenitev.    <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"Kako izvesti sumo deadlift?\" class=\"wp-image-577437\" title=\"Kako izvesti sumo deadlift?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Sumo mrtvi dvig z ute\u017eno ro\u010dko<\/h4>\n\n\n\n<p>Namesto ute\u017ene palice lahko za izvedbo sumo deadlifta uporabite tudi par <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/neoprenska-utezna-rocka-hex-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enih ro\u010dk<\/a>. Ute\u017eni ro\u010dki dr\u017eite z iztegnjenimi rokami pred boki. Lahko ju dr\u017eite tako, da sta te\u017eki plo\u0161\u010di obrnjeni druga proti drugi ali pa sta ro\u010daja vzporedna. Nato nadaljujte z izvedbo vaje na enak na\u010din.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">b. Sumo mrtvi dvig s kettlebellom<\/h4>\n\n\n\n<p>Sumo mrtvi dvig lahko izvajate tudi z dvema <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelloma<\/a>. Postavite ju na tla enega ob drugem med svojimi nogami. Noge naj bodo nekoliko \u0161ir\u0161e narazen kot \u0161irina va\u0161ih ramen, prsti in kolena naj bodo obrnjeni navzven. Nato primite oba kettlebella in izvedite vajo na enak na\u010din kot z barbellom.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nordijski dvig (ang. Nordic Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite ute\u017eno palico na tla in nanjo nalo\u017eite dovolj <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\" class=\"ek-link\">ute\u017ei<\/a>, da podpre va\u0161o telesno te\u017eo. Pokleknite pred ute\u017eno palico in gle\u017enje postavite pod njo. Za dodatno udobje lahko pod kolena polo\u017eite na pol prepognjeno blazino za vadbo ali AB blazino. \u010ce nimate ute\u017ene palice z dovolj ute\u017emi, lahko noge zataknete pod trdno stojalo ali pa vam partner trdno dr\u017ei gle\u017enje. Hrbet obdr\u017eite v naravni krivulji in roke upognite v komolcih pred prsmi.    <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko se za\u010dnete spu\u0161\u010dati proti tlom \u010dim po\u010dasneje, dokler ne dose\u017eete polo\u017eaja za sklece, pri tem pa \u010dutite mo\u010dno napetost v zadnjih stegenskih mi\u0161icah skozi celotno gibanje. Nato se odrinite od tal in vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo. <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nekontrolirano gibanje, nezadostna aktivacija zadnjih stegenskih mi\u0161ic.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"Kako izvajati nordijsko vajo za zadnje stegenske mi\u0161ice:?\" class=\"wp-image-577405\" title=\"Kako izvajati nordijsko vajo za zadnje stegenske mi\u0161ice:?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kettlebell nihaji (ang. Kettlebell Swing).<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami pribli\u017eno v \u0161irini ramen. Primite <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> z obema rokama, iztegnjenima pred telesom. Hrbet naj bo raven, ramena potegnjena navzdol, aktivirajte jedro in ohranite pogled usmerjen naprej.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko se rahlo nagnite naprej, rahlo upognite kolena in postavite kettlebell med noge. Izdihnite, ko aktivirate zadnji\u010dne mi\u0161ice in zadnje stegenske mi\u0161ice ter mo\u010dno zamahnite kettlebell naprej do vi\u0161ine o\u010di. Vrnite se v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zaokro\u017eevanje ali pretirano ukrivljanje hrbta, kolena obrnjena navznoter, nezadostna aktivacija spodnjih okon\u010din.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\" Kako izvesti kettlebell nihaje?\" class=\"wp-image-577389\" title=\" Kako izvesti kettlebell nihaje?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Nihaj s kettlebellom z eno roko<\/h4>\n\n\n\n<p>Kettlebell nihaje lahko izvajate z vsako roko posebej. Primite kettlebell z eno roko, drugo roko pa iztegnite ob strani telesa in vajo izvedite enako kot pri uporabi obeh rok. Po kon\u010dani seriji zamenjajte roki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatne u\u010dinkovite vaje s kettlebelli lahko najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 najbolj\u0161ih vaj za zadnjico in noge z uporabo kettlebellov<\/strong><\/a><\/p>\n\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. Upogib kolena (ang. Hamstring Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite ustrezno te\u017eo bremena na napravi. Nato se ulezite na trebuh na klop in postavite stopala proti valj\u010dkom, tako da sta med me\u010di in peto. Vi\u0161ino in polo\u017eaj stopal prilagodite glede na specifi\u010dno napravo in osebne lastnosti. Primite ro\u010daje z rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko aktivirate mi\u0161ice na zadnji strani stegen, da potegnete pete proti zadnjici. V tem polo\u017eaju lahko lahko zadr\u017eite polo\u017eaj za 1-2 sekundi, nato se vrnite v za\u010detni polo\u017eaj. Pri iztegovanju nog se izogibajte zaklepanju kolen. Takoj nadaljujte z naslednjo ponovitvijo. Skozi celotno izvajanje poskrbite, da bo medenica pritisnjena ob klop in se izogibajte ukrivljanju hrbta.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, ukrivljanje spodnjega dela hrbta, dvig medenice, prekomerna ali premajhna te\u017ea bremena.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"Kako izvesti hamstring curls?\n\" class=\"wp-image-577540\" title=\"Kako izvesti hamstring curls?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Izteg kolena z ute\u017emi v le\u017ee\u010dem polo\u017eaju<\/h4>\n\n\n\n<p>To lahko vajo izvajate tudi brez naprave. Uporabite<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> ravno klop<\/a> ali <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" class=\"ek-link\">nastavljivo klop<\/a> ter ute\u017eno ro\u010dko. Postavite ute\u017e na tla na enem koncu klopi. Lezite na trebuh na klop in primite robove klopi z rokami. Polo\u017eite ute\u017e med noge. Izdihnite, ko dvignete pete proti zadnjici. \u010ce med tem gibanjem dvigujete medenico, lahko pod njo postavite zvito <a href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010do<\/a> ali <a href=\"https:\/\/gymbeam.si\/polkrozni-valj-iz-pene-black-gymbeam.html\" class=\"ek-link\">manj\u0161i valj\u010dek<\/a> za podporo.<\/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\">7. No\u017ena ekstenzija na pre\u0161i (ang. Leg Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite ustrezno te\u017eo na napravi. Sedite na klop, naslonite hrbet na hrbtni naslon in primite ro\u010daje ob strani. Nato dvignite noge in jih postavite na platformo tako, da bodo \u0161iroke pribli\u017eno kot \u0161irina ramen. Pripravite se za prvo ponovitev in sprostite varovala.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Po\u010dasi upognite kolena in spustite platformo proti sebi. Ko so va\u0161a kolena skoraj ob prsih, izdihnite in potisnite platformo stran od sebe s stopali. Nadaljujte, dokler niso va\u0161e noge skoraj popolnoma iztegnjene. Pazite, da ne dvignete hrbta s klopi. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, kolena se obra\u010dajo navznoter, dvig hrbta s hrbtnega naslona, prekomerna ali premajhna te\u017ea bremena.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"Kako izvesti leg press?\" class=\"wp-image-577469\" title=\"Kako izvesti leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hiperekstenzija (ang. Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na trebuh na hiperekstenzijsko napravo ali pa na rimski stol\u010dek tako, da so va\u0161i boki poravnani s zgornjim robom blazine. Stopala zataknete pod oporami za stopala, roke prekri\u017eate prek prsi in ohranite naravno ukrivljenost hrbta.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko se po\u010dasi spu\u0161\u010date navzdol, pri tem pa ohranjate naravno ukrivljenost hrbta. Izdihnite in se nato s pomo\u010djo aktivacije zadnjice, zadnjih stegenskih mi\u0161ic in mi\u0161ic spodnjega dela hrbta vrnite v za\u010detni polo\u017eaj. Pazite, da v tej poziciji ne pretiravate z ukrivljanjem hrbta. Na vrhu giba lahko vklju\u010dite zadr\u017eek za 1-2 sekundi, preden nadaljujete z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Napredna razli\u010dica:<\/strong> Vajo lahko naredite zahtevnej\u0161o tako, da dr\u017eite ute\u017e, kot je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ena plo\u0161\u010da<\/a>, ute\u017ena ro\u010dka, ali manj\u0161i <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, pred svojim prsm z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano ukrivljanje v zgornjem polo\u017eaju, nihajo\u010de gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"Kako izvesti hiperekstenzijsko vajo?\" class=\"wp-image-577453\" title=\"Kako izvesti hiperekstenzijsko vajo?\"\/><\/figure>\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 celovit trening za stegna in me\u010da, boste na\u0161li u\u010dinkovite vaje v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 najbolj\u0161ih vaj za stegna in me\u010da<\/strong><\/a><\/li>\n\n\n\n<li>V \u010dlanku lahko najdete ve\u010d vaj za spodnji del telesa: <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\"><strong>9 najbolj\u0161ih vaj za zadnjico in noge<\/strong><\/a><\/li>\n\n\n\n<li>Lahko sestavite trening za zgornji del telesa z uporabo vaj iz na\u0161ih \u010dlankov, osredoto\u010denih na <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\">ramena<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" class=\"ek-link\">hrbet<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" class=\"ek-link\">prsni ko\u0161<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" class=\"ek-link\">trebu\u0161ne mi\u0161ice<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\">bicepse <\/a>in <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" class=\"ek-link\">tricepse<\/a>.<\/strong><\/li>\n\n\n\n<li>\u010ce vas zanima celovit vodi\u010d za oblikovanje tako zadnjice kot nog, vklju\u010dno s priporo\u010dili glede prehrane, ga lahko najdete v \u010dlanku: <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\"><strong>Kako oblikovati in izoblikovati zadnjico in noge<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce se \u017eelite pove\u010dati mi\u0161i\u010dno maso, vendar imate te\u017eave, ne zamudite na\u0161ih \u010dlankov o<a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>&#8220;10 nasvetih za zdravo pridobivanje telesne te\u017ee&#8221;<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" class=\"ek-link\"><strong>&#8220;Kaj jesti in kako vaditi, da kon\u010dno pridobite mi\u0161i\u010dno maso?&#8221;<\/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>\u010ce si \u017eelite <strong>mo\u010dnih, \u010dvrstih in dobro razvitih stegen,<\/strong> ne zamudite vaj iz tega \u010dlanka. Te u\u010dinkovito vklju\u010dujejo mi\u0161ice zadnjega dela stegen, kar pomaga pri u\u010dvrstitvi in krepitvi teh mi\u0161ic. Najbolj\u0161e rezultate dose\u017eete tako, da se najprej nau\u010dite pravilno izvajati vaje in nato postopoma dodajate te\u017eo. Ko obvladate osnovno verzijo, lahko poskusite tudi dodatne variacije z uporabo ute\u017ei, kot so ute\u017ei ali kettlebelli, pri nekaterih navedenih vajah. Ne pozabite, da je za <strong>rast mi\u0161ic enako pomembno tudi zadostno po\u010divanje in uravnote\u017eena prehrana.<\/strong><\/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 zdel ta \u010dlanek koristen? \u010ce je tako, ga brez zadr\u017ekov delite s prijatelji in jih navdihnite z nekaterimi idejami za vaje za krepitev zadnje stegenske mi\u0161ice.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I\u0161\u010dete navdih za va\u0161o vadbo zadnjih stegenskih mi\u0161ic? V tem primeru kliknite na ta \u010dlanek, da najdete naju\u010dinkovitej\u0161e vaje za telovadnico, skupaj z razlagami pravilne tehnike in pogostih napak.<\/p>\n","protected":false},"author":129,"featured_media":577515,"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":[7485,7263,6459,6423],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-600013","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-za-moc","10":"tag-vadba-sl","11":"tag-vaje-za-noge","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>8 najbolj\u0161ih vaj za zadnje stegenske mi\u0161ice: Kako okrepiti zadnji del stegen? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"U\u010dinkovite vaje za krepitev zadnje stegenske mi\u0161ice. 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