{"id":642946,"date":"2024-12-03T10:26:44","date_gmt":"2024-12-03T09:26:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=642946"},"modified":"2024-12-03T10:26:44","modified_gmt":"2024-12-03T09:26:44","slug":"top-10-vaj-za-celo-telo-z-uteznim-jopicem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/","title":{"rendered":"Top 10 vaj za celo telo z ute\u017enim jopi\u010dem"},"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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Kaj_je_utezni_jopic\" title=\"Kaj je ute\u017eni jopi\u010d?\">Kaj je ute\u017eni jopi\u010d?<\/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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Vrste_uteznih_jopicev\" title=\"Vrste ute\u017enih jopi\u010dev\">Vrste ute\u017enih jopi\u010dev<\/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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Koristi_uteznega_jopica_pri_vadbi\" title=\"Koristi ute\u017enega jopi\u010da pri vadbi\">Koristi ute\u017enega jopi\u010da pri vadbi<\/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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Kako_vaditi_z_uteznim_jopicem\" title=\"Kako vaditi z ute\u017enim jopi\u010dem?\">Kako vaditi z ute\u017enim jopi\u010dem?<\/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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Top_10_vaj_za_celo_telo_z_obtezilnim_jopicem\" title=\"Top 10 vaj za celo telo z obte\u017eilnim jopi\u010dem\">Top 10 vaj za celo telo z obte\u017eilnim jopi\u010dem<\/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\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Kako_ustvariti_vadbo_z_obtezilnim_jopicem\" title=\"Kako ustvariti vadbo z obte\u017eilnim jopi\u010dem?\">Kako ustvariti vadbo z obte\u017eilnim jopi\u010dem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Kam_naprej\" title=\"Kam naprej?\">Kam naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/#Kaj_so_glavne_ugotovitve\" title=\"Kaj so glavne ugotovitve?\">Kaj so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste \u017ee nekaj \u010dasa vadili s svojo telesno te\u017eo in i\u0161\u010dete na\u010din, kako <strong>pove\u010dati intenzivnost svojega treninga?<\/strong> Najpreprostej\u0161a re\u0161itev je ute\u017eni jopi\u010d. Z no\u0161enjem neposredno na telesu boste imeli roke proste in ne bo vam potrebno prilagajati vaj. Poleg tega jopi\u010d doda nekaj dodatnih kilogramov, kar vsako gibanje naredi nekoliko zahtevnej\u0161e. Na ta na\u010din lahko vadite celo telo in <strong>se pribli\u017eate svoji sanjski postavi.<\/strong> Navdihnite se z vajami v dana\u0161njem \u010dlanku in jih preizkusite pri naslednjem treningu!<\/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_utezni_jopic\"><\/span>Kaj je ute\u017eni jopi\u010d?<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\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ute\u017eni jopi\u010d<\/a> je fitnes pripomo\u010dek, ki deluje kot <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e<\/a><\/strong> <strong>pritrjena neposredno na va\u0161e telo.<\/strong> To pove\u010da <strong>zahtevnost<\/strong> in <strong>intenzivnost va\u0161ega treninga.<\/strong> Uporabljati ga je mogo\u010de za vaje za krepitev mo\u010di (kot so dviganje na drogu, po\u010depi in sklece) ter za vzdr\u017eljivostni trening, kot je tek ali hoja. Zgodovinsko so obte\u017eilne jopi\u010de uporabljali vojaki in pripadniki varnostnih sil, da so <strong>simulirali resni\u010dne situacije z uporabo te\u017eke opreme,<\/strong> kot so za\u0161\u010ditni jopi\u010di in oro\u017eje. To jim je pomagalo bolje prilagoditi gibanje s pove\u010dano te\u017eo. Iz voja\u0161ke uporabe so ute\u017eni jopi\u010de pre\u0161li v komercialne in doma\u010de telovadnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uporabljajo se za razli\u010dne vrste treninga, ki so usmerjeni v pove\u010danje <strong>mo\u010d, mi\u0161i\u010dne mase, eksplozivnosti in splo\u0161ne kondicije.<\/strong> Zato je obte\u017eilni jopi\u010d nepogre\u0161ljiv v treningih <strong>CrossFit<\/strong> navdu\u0161encev, ljubiteljev <strong>kalistenike<\/strong> in drugih \u0161portnikov s treningi za mo\u010d, pa tudi <strong>hokejistov, ragbi igralcev in teka\u010dev.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ute\u017eni jopi\u010d je obi\u010dajno izdelan iz <strong>trpe\u017enega materiala<\/strong> in ima \u017eepke ali druge odprtine, kjer so name\u0161\u010dene ute\u017ei (s pesekom, \u017eeleznimi delci, jekleni plo\u0161\u010di ali drugi tipi te\u017ekih vlo\u017ekov). Na telo je pritrjen s trakom z je\u017ekom ali nastavljivimi pasovi.<\/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=\"Vrste_uteznih_jopicev\"><\/span> Vrste ute\u017enih jopi\u010dev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Obte\u017eilni jopi\u010di s fiksno te\u017eo:<\/strong><\/a> Te\u017ee ni mogo\u010de dodajati ali odstranjevati. Enakomerno je razporejena po celotnem jopi\u010du, zato je idealen za tek, hojo in treninge za mo\u010d.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nastavljivi <\/strong><\/a><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obt<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>e\u017eilni jopi\u010di:<\/strong><\/a> Ti omogo\u010dajo dodajanje ali odstranjevanje te\u017ee po potrebi, kar olaj\u0161a prilagoditev jopi\u010da va\u0161emu nivoju mo\u010di in zahtevam treninga.<\/li>\n\n\n\n<li><strong>Takti\u010dni ute\u017eni jopi\u010di:<\/strong> Imajo voja\u0161ki dizajn in so bolj robustni ter trpe\u017eni. So idealni za CrossFit ali treninge v voja\u0161kem slogu.<\/li>\n\n\n\n<li><strong>Ute\u017eni jopi\u010di za \u017eenske:<\/strong> Zasnovani so tako, da bolje ustrezajo \u017eenski anatomiji, obi\u010dajno imajo o\u017eji kroj in izbolj\u0161ano prilagoditev okoli prsi in bokov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izberite ute\u017eni jopi\u010d glede na va\u0161 nivo mo\u010di in razmislite, ali boste raje izberali jopi\u010d s fiksno te\u017eo ali mo\u017enostjo prilagajanja. Z lahkoto <strong>za\u010dnete z la\u017ejim <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 kg jopi\u010dem<\/a><\/strong> in postopoma prehajajte na te\u017eje, kot so <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 kg<\/a> ali celo <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-20-kg-gymbeam.html\" class=\"ek-link\">20 kg<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o ute\u017enih jopi\u010dih lahko preberete v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-obtezilni-jopic-in-kako-izbrati-pravega\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je obte\u017eilni jopi\u010d in kako izbrati pravega?<\/strong><\/a><\/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\/10\/hu_livia_torok_082022_01-1124x749.jpg\" alt=\"Koristi ute\u017enega jopi\u010da pri vadbi\" class=\"wp-image-616680\" title=\"Koristi ute\u017enega jopi\u010da pri vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koristi_uteznega_jopica_pri_vadbi\"><\/span>Koristi ute\u017enega jopi\u010da pri vadbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uporaba ute\u017enega jopi\u010da prina\u0161a ve\u010d klju\u010dnih koristi. Gre za <strong>pripomo\u010dek za vadbo s telesno te\u017eo,<\/strong> ki ne ovira va\u0161ih gibov med vadbo. Z njim lahko <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hodite<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" class=\"ek-link\">te\u010dete<\/a>, izvajate <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" class=\"ek-link\">po\u010depe<\/a>, izpadne korake, dvige na drogu in \u0161tevilne druge vaje. Dodana te\u017ea <strong>pove\u010duje skupno intenzivnost va\u0161ega treninga,<\/strong> kar telesu omogo\u010da nov dra\u017eljaj za aktivacijo prilagoditvenih mehanizmov, potrebnih za <strong>pove\u010danje mo\u010di<\/strong> <strong>in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mi\u0161i\u010dne mase<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vadba z obte\u017eilnim jopi\u010dem pripomore k <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">porabi ve\u010d kalorij<\/a><\/strong> kot zgolj uporaba telesne te\u017ee, kar je \u0161e posebej koristno, \u010de posku\u0161ate <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">shuj\u0161ati<\/a><\/strong>. Prav tako ne moremo prezreti dejstva, da no\u0161enje ute\u017enega jopi\u010da lahko pusti ob\u010dutek profesionalnega \u0161portnika, kar pri\u017ege \u017eeljo po tem, da bi dali vse od sebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enim jopi\u010dem<\/a> lahko vadite doma, v <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnesu na prostem<\/a>, na teka\u0161ki stezi ali v telovadnici.<\/strong> Primeren je za vsakogar, ki \u017eeli popestriti svojo vadbeno rutino ali pove\u010dati intenzivnost trenutnih treningov.<\/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_vaditi_z_uteznim_jopicem\"><\/span>Kako vaditi z ute\u017enim jopi\u010dem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ute\u017eni jopi\u010d je vsestranski <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes pripomo\u010dek<\/a>, ki ga lahko uporabite za <strong>krepitev celega telesa.<\/strong> Iz vaj, navedenih spodaj, lahko ustvarite popoln <strong>trening celega telesa<\/strong> ali izberete specifi\u010dne vaje, ki ciljajo na dolo\u010dene mi\u0161i\u010dne skupine (roke, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">noge<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">trebu\u0161ne mi\u0161ice<\/a>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot pri vsakem drugem treningu mo\u010di izvedite <strong>8-20 ponovitev<\/strong> vsake vaje v <strong>3-4 serijah.<\/strong> Med posameznimi serijami si vzemite <strong>1\u20132 minutni odmor.<\/strong> Za\u010dnite z manj\u0161im \u0161tevilom ponovitev in serij ter jih postopoma pove\u010dujte, ko postanete mo\u010dnej\u0161i. Prav tako lahko pri naslednjem treningu izberete te\u017eji ute\u017eni jopi\u010d. Ne pozabite na po\u010ditek, ki je klju\u010dnega pomena za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracijo<\/a> in podprite svoje rezultate z uravnote\u017eeno <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\">prehrano<\/a>.<\/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>S pomo\u010djo \u010dlanka lahko prilagodite svoje treninge glede na cilje: <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 u\u010dinkovit na\u010drt vadbe doma?<\/strong><\/a><\/li>\n\n\n\n<li>Prakti\u010dne nasvete za vsakogar, ki trenira v telovadnici, lahko najdete v \u010dlanku: <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 treninga v telovadnici?<\/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=\"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=\"Top_10_vaj_za_celo_telo_z_obtezilnim_jopicem\"><\/span>Top 10 vaj za celo telo z obte\u017eilnim jopi\u010dem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ta trening boste potrebovali tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a> in drog za dvigovanje, poleg ute\u017enega jopi\u010da. Pred za\u010detkom glavnega dela vadbe se <strong>ogrejete s temi vajami z lastno telesno te\u017eo.<\/strong> Po fazi ogrevanja si nadenite jopi\u010d in se pripravite, da boste dali vse od sebe.<\/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. Poskoki narazen-skupaj ( ang. Jumping Jacks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pokonci z nogami v \u0161irini bokov in rokama spro\u0161\u010denima ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko sko\u010dite, medtem ko hkrati raz\u0161irite noge \u0161ir\u0161e od \u0161irine ramen. Dvignite roke nad glavo, tako da se prsti rahlo dotaknejo nad glavo v zgornji poziciji. Ko pristanete, vdihnite in vrnite roke in noge v za\u010detni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo. Premikajte se gladko in v ritmu.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje kolen navznoter, omejen razpon gibanja, nekoordinirani gibi.<\/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\/10\/Jumping-jacks.gif\" alt=\"Jumping Jacks z ute\u017enim jopi\u010dem\" class=\"wp-image-616760\" title=\"Jumping Jacks z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Voja\u0161ki poskoski (ang. Burpees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini ramen in rokama spro\u0161\u010deno ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko pokr\u010dite kolena in preidete v po\u010dep. Roke polo\u017eite na tla pred seboj in sko\u010dite z nogami nazaj v polo\u017eaj deske (plank). Nato pokr\u010dite roke v komolcih in spustite celo telo na <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> z izvedbo sklece. Takoj izdihnite, potisnite roke v podlogo in jih poravnajte, nato pa sko\u010dite z nogami nazaj proti rokam. Preidite nazaj v po\u010dep in na koncu sko\u010dite navzgor, da se vrnete v za\u010detni polo\u017eaj. Nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nekoordinirani gibi.<\/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\/10\/Burpees.gif\" alt=\"Burpees z ute\u017enim jopi\u010dem\" class=\"wp-image-616696\" title=\"Burpees z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Po\u010dep<\/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. Te\u017ea naj bo enakomerno porazdeljena po celotni povr\u0161ini va\u0161ih stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in tako, da premaknete boke nazaj in navzdol, preidite v po\u010dep. Roke lahko iztegnete predse, jih polo\u017eite na boke ali prekri\u017eate \u010dez prsi. Ko izdihnete, se gladko poravnajte tako, da aktivirate mi\u0161ice v zadnjici in sprednjem delu stegen. Nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukvarjanje hrbta, omejen razpon gibanja, nagibanje naprej, upogibanje kolen navznoter, neenakomerna porazdelitev te\u017ee ter nagibanje na prste ali pete.<\/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\/10\/Drepy-vest.gif\" alt=\"Po\u010depi z ute\u017enim jopi\u010dem\" class=\"wp-image-616728\" title=\"Po\u010depi z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Po\u010dep na eni nogi (ang. Pistol Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami tesno skupaj. Z eno roko se oprijemite kletke (ali druge stabilne konstrukcije) in dvignite nasprotno nogo nekaj centimetrov od tal. Premaknite svojo te\u017eo na podporno nogo in aktivirajte svoje jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ne\u017eno se oprijemite konstrukcije, vdihnite, upognite koleno noge, na kateri stojite in izvedite nadzorovan po\u010dep. Nato izdihnite in se vrnite v za\u010detni polo\u017eaj, tako da aktivirate mi\u0161ice zadnjice in stegen. Nato nadaljujte z naslednjo ponovitvijo in zamenjajte nogi. \u010ce imate pri tem te\u017eave z omejeno gibljivostjo gle\u017enjev, lahko pod peto postavite <a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno plo\u0161\u010do<\/a>.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen razpon gibanja, 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\/10\/Pistol-squat-vest.gif\" alt=\"Pistol po\u010depi z ute\u017enim jopi\u010dem\" class=\"wp-image-616776\" title=\"Pistol po\u010depi z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Izpadni korak (ang. Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami rahlo narazen in roke polo\u017eite na boke.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Za\u010dnite tako, da stopite naprej in rahlo na stran. Premaknite svojo te\u017eo na sprednjo nogo. Spustite se, dokler va\u0161a stegna ne ustvarijo pribli\u017eno 90-stopinjskega kota z me\u010di pri kolenu, ali \u0161e globlje. Ko izdihnete, se vrnite v za\u010detni polo\u017eaj z aktivacijo mi\u0161ic na sprednji strani stegen in zadnjici. Takoj nadaljujte z naslednjo ponovitvijo z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen razpon gibanja, slaba koordinacija gibanja.<\/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\/10\/Vypady-vest.gif\" alt=\"Izpadni koraki z ute\u017enim jopi\u010dem\" class=\"wp-image-616840\" title=\"Izpadni koraki z ute\u017enim jopi\u010dem\"\/><\/figure>\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. Prosto visenje (ang. Dead Hang)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Visite z droga zadvigovanje (\u010de je previsok, uporabite <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161katlo<\/a> kot stopnico) z dlanmi obrnjenimi stran od vas in oprijemom \u0161ir\u0161im od \u0161irine ramen. Prosto visite in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Prosto dihajte in posku\u0161ajte zdr\u017eati v vise\u010dem polo\u017eaju vsaj 10 sekund. Lahko izmenjujete med pasivnim vise\u010dim polo\u017eajem in aktivnim, kjer potegnete lopatice navzdol in jih zadr\u017eite v tem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nihanje, prekratko zadr\u017eevanje polo\u017eaja.\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/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\/10\/Dead-hang-vest.gif\" alt=\"Mrtvo visenje z ute\u017enim jopi\u010dem\" class=\"wp-image-616712\" title=\"Mrtvo visenje z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Dviganje kolen v vise\u010dem polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Visite z droga z dlanmi obrnjenimi stran od vas in oprijemom \u0161ir\u0161im od \u0161irine ramen. Potegnite lopatice navzdol in obdr\u017eite noge iztegnjene.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko aktivirate trebu\u0161ne mi\u0161ice in potegnite kolena proti trupu s pomo\u010djo teh mi\u0161ic. Lopatice naj bodo ves \u010das potegnjene navzdol. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nihanje, nekontroliran gib, izguba nadzora nad lopaticami, uporaba sile zamaha nog pri dvigovanju. <\/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\/10\/High-knees-vest.gif\" alt=\"Dviganje kolen v vise\u010dem polo\u017eaju z ute\u017enim jopi\u010dem\" class=\"wp-image-616744\" title=\"Dviganje kolen v vise\u010dem polo\u017eaju z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Vesa v zgibi (ang. Pull-Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Visite z droga z dlanmi obrnjenimi stran od vas, z oprijemom \u0161ir\u0161im od \u0161irine ramen. Noge lahko obdr\u017eite stegnjene ali rahlo pokr\u010dite kolena in jih prekri\u017eate. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Potegnite lopatice navzdol, izdihnite, da aktivirate mi\u0161ice hrbta in rok ter za\u010dnite dvigovati telo. Usmerite prsi proti drogu. Ko je va\u0161a glava rahlo nad nivojem droga, vdihnite in po\u010dasi spustite telo nazaj dol. Vrnite se v za\u010detni polo\u017eaj, ne da bi izgubili nadzor nad lopaticami in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nihanje, omejen razpon gibanja, upogibanje hrbta v zgornjem polo\u017eaju, izguba nadzora nad lopaticami, uporaba sile nog pri dvigovanju.<\/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\/10\/Pull-ups-vest.gif\" alt=\"Veso-vzgibi z ute\u017enim jopi\u010dem\" class=\"wp-image-616808\" title=\"Veso-vzgibi z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in se postavite v polo\u017eaj planka z iztegnjenimi rokami. Roke polo\u017eite na tla z razpetimi prsti, nekoliko \u0161ir\u0161e od \u0161irine ramen. Ohranite ramena potegnjena navzdol, stran od u\u0161es, potegnite lopatice skupaj, komolci pa naj tvorijo pribli\u017eno 45-stopinjski kot s telesom. Aktivirajte jedro in poskrbite, da bo va\u0161e telo v ravni liniji. Izogibajte se upogibanju hrbta, \u0161e posebej v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, ko se spu\u0161\u010date v skleco, pri \u010demer si prizadevajte, da se rahlo dotaknete tal s prsnim ko\u0161em v spodnjem polo\u017eaju. Nato izdihnite in trdno pritisnite roke v podlago, da se vrnete v za\u010detni polo\u017eaj. Nato nadaljujte z naslednjo ponovitvijo. <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen razpon gibanja, upogibanje hrbta (zlasti v ledvenem predelu), izguba nadzora nad lopaticami, oddaljevanje komolcev od telesa.<\/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\/10\/Push-ups-vest.gif\" alt=\"Sklece z ute\u017enim jopi\u010dem\" class=\"wp-image-616824\" title=\"Sklece z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Prehajanje iz visokega v nizki plank (ang. Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in se postavite v polo\u017eaj planka na podlakti. Aktivirajte jedro in poskrbite, da ne boste upognili hrbta, \u0161e posebej v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko se dvignete v polo\u017eaj deske na iztegnjenih rokah, nato takoj vdihnite in se vrnite v za\u010detni polo\u017eaj. Nadaljujte s tem gibanjem, dokler ne kon\u010date celotne serije. <\/li>\n\n\n\n<li>\r\n<strong>Pogoste napake:<\/strong> Upogibanje hrbta, nekontroliran gib.<\/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\/10\/Plank-ups-vest.gif\" alt=\"Plank up-downs z ute\u017enim jopi\u010dem\" class=\"wp-image-616792\" title=\"Plank up-downs z ute\u017enim jopi\u010dem\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ustvariti_vadbo_z_obtezilnim_jopicem\"><\/span>Kako ustvariti vadbo z obte\u017eilnim jopi\u010dem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje z obte\u017eilnim jopi\u010dem so odli\u010dne za tradicionalni trening mo\u010di, vendar jih lahko uporabite tudi za ustvarjanje kro\u017enega treninga ali HIIT vadbe. <\/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\">Kro\u017eni trening z ute\u017enim jopi\u010dem<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>postopoma izvedite 8-20 ponovitev vsake vaje<\/li>\n\n\n\n<li>izvedite 3-4 serije na ta na\u010din<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vaje za kro\u017eni trening:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Poskoki narazen-skupaj<\/li>\n\n\n\n<li>Izpadni korak<\/li>\n\n\n\n<li>Sklece<\/li>\n\n\n\n<li>Prehajanje iz visokega v nizki plank<\/li>\n<\/ol>\n<\/div>\n<\/div>\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\">HIIT z ute\u017enim jopi\u010dem<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>30 sekund izvajajte eno vajo in nato 30 sekund po\u010divajte<\/li>\n\n\n\n<li>nadaljujte z naslednjo vajo in po zaklju\u010dku vseh vaj ste zaklju\u010dili eno serijo<\/li>\n\n\n\n<li>med posameznimi serijami si vzemite 1-2 minuti odmora<\/li>\n\n\n\n<li>izvedite 3-4 serije na ta na\u010din<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\"> Vaje za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Voja\u0161ki poskoski<\/li>\n\n\n\n<li>Po\u010depi na eni nogi, desna noga<\/li>\n\n\n\n<li>Po\u010depi na eni nogi, leva noga<\/li>\n\n\n\n<li>Dviganje kolen v vise\u010dem polo\u017eaju<\/li>\n\n\n\n<li>Sklece<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_naprej\"><\/span>Kam naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S pomo\u010djo ravnote\u017ene pol\u017eoge lahko dose\u017eete tudi vadbo celotnega telesa. Preverite \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 najbolj\u0161ih vaj z bosu \u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/strong><\/a> za u\u010dinkovite vaje.<\/li>\n\n\n\n<li>Za ciljanje glavnih mi\u0161i\u010dnih skupin razmislite o vklju\u010ditvi vaj iz \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 15 vaj za celo telo z vadbeno vre\u010do<\/strong><\/a><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>.<\/strong><\/a><\/li>\n\n\n\n<li>Celotno telo lahko u\u010dinkovito trenirate tudi z eno samo ute\u017eno ro\u010dko. Poi\u0161\u010dite navdih v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/vadba-z-uteznimi-rockami-12-najucinkovitejsih-vaj-za-celotno-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vadba z ute\u017eno ro\u010dko: 12 najbolj u\u010dinkovitih vaj za celo telo<\/strong><\/a>.<\/li>\n\n\n\n<li>\u017delite vaditi brez opreme? Potem si oglejte \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pridite v formo s temi 12 vajami s telesno te\u017eo<\/strong><\/a>.<\/li>\n\n\n\n<li>In \u010de \u017eelite le raztezanje, preizkusite vaje z vadbenim valj\u010dkom iz \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako uporabljati penasti valj? Top 8 vaj s penastim valjem<\/strong><\/a>.<\/li>\n\n\n\n<li>Na\u010drtujete opremo doma\u010de telovadnice? \u010ce da, ne spreglejte \u010dlanka: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nujni pripomo\u010dki za va\u0161o doma\u010do telovadnico<\/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_so_glavne_ugotovitve\"><\/span>Kaj so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje z obte\u017eilnim jopi\u010dem so odli\u010dne za vsakogar, ki \u017eeli <strong>popestriti svojo vadbo ali dvigniti njeno intenzivnost.<\/strong> Preprosto si ga nadenite in \u017ee lahko za\u010dnete s po\u010depi, izpadnimi koraki, skleci ali dvigi. Te vaje vklju\u010dujejo mi\u0161ice celotnega telesa, spodbujajo njihovo rast in krepitev mo\u010di. Poleg tega dodatna te\u017ea pomeni, da boste <strong>porabili ve\u010d kalorij,<\/strong> kar je odli\u010dna izbira za vsakogar, ki je na poti izgube te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ute\u017eni jopi\u010d je odli\u010den pripomo\u010dek za <strong>doma\u010de vadbe,<\/strong> vendar je prav tako odli\u010den za fitnes na prostem ali telovadnico. Njegova vsestranskost pritegne tako <strong>napredne \u0161portnike<\/strong> kot <strong>za\u010detnike, ki \u017eelijo pove\u010dati te\u017eavnost vaj s telesno te\u017eo.<\/strong> Ali vam je bil ta \u010dlanek v pomo\u010d? \u010ce da, ga delite s prijatelji in jih spodbudite, da preizkusijo vadbo z obte\u017eilnim jopi\u010dem!<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>Ute\u017eni jopi\u010d bo dvignil intenzivnost va\u0161ega treninga na popolnoma novo raven! Uporabite ga lahko za vadbo zgornjega in spodnjega dela telesa, saj vam bo pomagal dose\u010di \u0161e bolj\u0161e rezultate. Ta \u010dlanek vam bo razkril, kako z njim pravilno vaditi.<\/p>\n","protected":false},"author":129,"featured_media":616656,"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":[7107,7485,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-642946","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-vadba","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 10 vaj za celo telo z ute\u017enim jopi\u010dem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se pravilno vaditi z ute\u017enim jopi\u010dem? 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