{"id":642970,"date":"2024-12-10T13:06:21","date_gmt":"2024-12-10T12:06:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=642970"},"modified":"2024-12-10T13:06:21","modified_gmt":"2024-12-10T12:06:21","slug":"12-najboljsih-vaj-za-spodnji-del-hrbta","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/","title":{"rendered":"12 najbolj\u0161ih vaj za spodnji del hrbta"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#Kaksen_je_namen_misic_spodnjega_dela_hrbta\" title=\"Kak\u0161en je namen mi\u0161ic spodnjega dela hrbta?\">Kak\u0161en je namen mi\u0161ic spodnjega dela hrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#Zakaj_bi_morali_krepiti_spodnji_del_hrbta\" title=\"Zakaj bi morali krepiti spodnji del hrbta?\">Zakaj bi morali krepiti spodnji del hrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#Kako_okrepiti_spodnji_del_hrbta\" title=\"Kako okrepiti spodnji del hrbta?\">Kako okrepiti spodnji del hrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#12_najboljsih_vaj_za_spodnji_del_hrbta\" title=\"12 najbolj\u0161ih vaj za spodnji del hrbta\">12 najbolj\u0161ih vaj za spodnji del hrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-vaj-za-spodnji-del-hrbta\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ko govorimo o spodnjem delu hrbta, je to obi\u010dajno v kontekstu bole\u010dine ali drugih te\u017eav, povezanih s tem predelom. Vendar je bole\u010dina v spodnjem delu hrbta pogosto posledica <strong>\u0161ibkosti ali, nasprotno, preobremenitve mi\u0161ic z neprimernimi vajami.<\/strong> Zato je pomembno poznati u\u010dinkovite vaje za krepitev spodnjega dela hrbta, ki lahko pomagajo pri pravilni dr\u017ei in bolj\u0161i stabilnosti. Poleg tega lahko tak proaktiven pristop pomaga prepre\u010diti bole\u010dine v tem predelu. V dana\u0161njem \u010dlanku boste izvedeli, <strong>kako u\u010dinkovito okrepiti mi\u0161ice spodnjega dela hrbta.<\/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=\"Kaksen_je_namen_misic_spodnjega_dela_hrbta\"><\/span>Kak\u0161en je namen mi\u0161ic spodnjega dela hrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodnji del hrbta podpira pomemben del te\u017ee zgornjega dela telesa. Sestavlja ga <strong>ledveni del hrbtenice<\/strong> (pet vretenc z medvreten\u010dnimi diski), ki jih na mestu dr\u017eijo podporne strukture, predvsem vezi in mi\u0161ice. Najpomembnej\u0161e med njimi so <strong>izravnalka hrbtenice oziroma vzravnalka trupa<\/strong> (erector spinae), <strong>ledvena kvadratasta mi\u0161ica<\/strong> (<em>musculus quadratus lumborum<\/em>), <strong>velika ledvena mi\u0161ica<\/strong> (<em>musculus psoas major<\/em>) in <strong>multifidus<\/strong> (<em>multifidus spinae<\/em>), ki so mi\u0161ice vzdol\u017e ledvenega dela hrbtenice.<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<p>Funkcija ledvenih mi\u0161ic je klju\u010dna za <strong>podporo in stabilizacijo hrbtenice<\/strong> ter ohranjanje <strong>pravilne dr\u017ee.<\/strong> Ledvene mi\u0161ice sodelujejo pri iztegu hrbtenice (ekstenzija), stranskih upogibih (lateralna fleksija), upogibanju naprej (fleksija), nazaj (ekstenzija) in pri rotacijah. Poleg tega so mi\u0161ice multifidus skupaj z mi\u0161icami trupa del <strong>globokega stabilizacijskega sistema hrbtenice (DSS),<\/strong> ki je pomemben za ohranjanje pokon\u010dne dr\u017ee med vsemi dejavnostmi (sedenje, hoja, tek, vadba). \u010ce katera koli mi\u0161ica v DSS oslabi, lahko to povzro\u010di mi\u0161i\u010dna neravnovesja, kar pogosto vodi v togost ali bole\u010dine v hrbtu.<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_morali_krepiti_spodnji_del_hrbta\"><\/span>Zakaj bi morali krepiti spodnji del hrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkcije ledvenih mi\u0161ic poudarjajo njihovo <strong>klju\u010dno vlogo pri ohranjanju pravilne dr\u017ee,<\/strong> <strong>ne glede na to, ali sedite, te\u010dete ali dvigujete ute\u017ei v fitnesu.<\/strong> Zato lahko krepitev teh mi\u0161ic pomaga prepre\u010devati bole\u010dine in druge te\u017eave s hrbtom ter zmanj\u0161a tveganje za po\u0161kodbe pri \u0161portu. Dobro razvite mi\u0161ice spodnjega dela hrbta delujejo kot <strong>za\u0161\u010ditni \u0161\u010dit, ki varuje ta pomemben predel.<\/strong> Zato jih v svojih vadbenih rutinah ne smete zanemariti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s hrbtom in niste prepri\u010dani o vzroku, vam lahko \u010dlanek <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itve, kako jih odpraviti<\/a><\/strong> pomaga odkriti temeljni problem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg\" alt=\"Krepitev spodnjega dela hrbta\" class=\"wp-image-636685\" title=\"Krepitev spodnjega dela hrbta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-2048x1367.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=\"Kako_okrepiti_spodnji_del_hrbta\"><\/span>Kako okrepiti spodnji del hrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ledvene mi\u0161ice se aktivirajo pri razli\u010dnih vajah, zlasti tistih, ki ciljajo na zadnjico ali jedro. Sem spadajo razli\u010dne variacije mrtvih dvigov, glutealnih mostov, hiperekstenzije in nihaji. Te <strong>kompleksne vaje omogo\u010dajo krepitev ve\u010d mi\u0161i\u010dnih skupin hkrati.<\/strong> Tak pristop je smiseln s funkcionalnega vidika, saj te\u017eave s spodnjim delom hrbta niso vedno zgolj posledica \u0161ibkih ledvenih mi\u0161ic; pogosto so povezane tudi z oslabljenimi mi\u0161icami zadnjice ali jedra.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za krepitev ledvenih mi\u0161ic veljajo enaka na\u010dela kot za katerikoli drug del telesa. Prvi korak je, da se nau\u010dite <strong>pravilne tehnike za vsako vajo,<\/strong> \u0161ele nato se osredoto\u010dite na pove\u010danje obremenitve. Prav tako je pomembno, da svoj trening za spodnji del hrbta ustrezno na\u010drtujete, pri tem pa upo\u0161tevate druge aktivnosti, da prepre\u010dite preobremenitev tega dela.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako na\u010drtovati vadbo za spodnji del hrbta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za za\u010detek preprosto izberite <strong>2\u20133 vaje<\/strong> s spodnjega seznama in jih vklju\u010dite v svoj trening <strong>2\u20133-krat na teden.<\/strong><\/li>\n\n\n\n<li>Po vadbi ali kadarkoli \u010dez dan ne pozabite vklju\u010diti <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razteznih vaj za hrbet<\/a><\/strong>, da ohranite njegovo pro\u017enost in gibljivost.<\/li>\n\n\n\n<li><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\">Masa\u017eni penasti valj\u010dek<\/a> je prav tako odli\u010den za spro\u0161\u010danje napetosti v hrbtu, zato je idealen za samomasa\u017eo celotnega telesa.<\/li>\n\n\n\n<li>Vsako vajo izvedite v <strong>3 serijah z razponom 8\u201312 ponovitev.<\/strong><\/li>\n\n\n\n<li>Obremenitev naj bo pribli\u017eno <strong>60\u201375 % va\u0161ega 1 RM<\/strong> (maksimalne te\u017ee za eno ponovitev).<\/li>\n\n\n\n<li>Vadbo spodnjega dela hrbta lahko izvajate kot samostojno vadbo, skupaj z drugo mi\u0161i\u010dno skupino ali kot del celovite vadbe spodnjega dela telesa.<\/li>\n\n\n\n<li>Imejte v mislih, da <strong>po treningu mo\u010di popolna regeneracija mi\u0161ic obi\u010dajno traja pribli\u017eno 24 do 72 ur.<\/strong> Zato vadbo na\u010drtujte z upo\u0161tevanjem \u010dasa, potrebnega za regeneracijo.<\/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 treninge, ki prina\u0161ajo rezultate, sledite vodi\u010du v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako ustvariti kakovosten na\u010drt treninga v fitnesu?<\/strong><\/a><\/li>\n\n\n\n<li>Ve\u010d o tem, koliko ponovitev izvesti glede na svoje cilje, lahko izveste v \u010dlanku: <strong><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\">Koliko ponovitev narediti za izgubo te\u017ee ali pridobivanje mi\u0161ic?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36322,51088,86089,110443\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najboljsih_vaj_za_spodnji_del_hrbta\"><\/span>12 najbolj\u0161ih vaj za spodnji del hrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161tete vaje lahko u\u010dinkovito uporabite za <strong>krepitev spodnjega dela hrbta, jedra, zadnjice in nog.<\/strong> Potrebovali boste <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno blazino<\/a>, <a href=\"https:\/\/gymbeam.si\/olimpijska-palica-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno palico<\/a>, <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\u017ene plo\u0161\u010de<\/a>, <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017e (kettlebell)<\/a> in <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klop<\/a>. \u010ceprav so ti pripomo\u010dki idealni za vadbo v fitnesu, je veliko teh vaj mogo\u010de izvajati tudi doma, zgolj z uporabo lastne telesne te\u017ee.<\/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. Hiperekstenzija na tleh (ang. Floor Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Ulezite se na sredino <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">blazine<\/a>, z obrazom navzdol. Noge imejte iztegnjene, roke pokr\u010dite in prste polo\u017eite na glavo za u\u0161esi. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom dvignite roke, glavo in prsni ko\u0161 za nekaj centimetrov vi\u0161je ter rahlo ukrivite hrbet. V zgornjem polo\u017eaju lahko vztrajate nekaj sekund, nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano 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\/back-extension1.gif\" alt=\"Kako izvesti hiperekstenzijo na tleh?\" class=\"wp-image-636703\" title=\"Kako izvesti hiperekstenzijo na tleh?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Hiperekstenzija na klopi za izteg trupa (ang. Roman Chair Hyperextension)<\/h5>\n\n\n\n<p>Z obrazom navzdol se ulezite na klop za izteg trupa, boke pa postavite ob rob klopi. Vrh opore mora biti v vi\u0161ini bokov. Noge zataknite za naslonjala, roke prekri\u017eajte na prsih in ohranite naravno krivino hrbta. Vdihnite, ko po\u010dasi spu\u0161\u010date telo, ne da bi pri tem zaokro\u017eili hrbet. Nato izdihnite in se vrnite v za\u010detni polo\u017eaj tako, da vklju\u010dite zadnji\u010dne, stegenske in hrbtne mi\u0161ice.<\/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. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na trebuhu z iztegnjenimi nogami. Dvignite roke, pri \u010demer jih lahko zdru\u017eite.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom vklju\u010dite jedro in dvignite roke, glavo, prsni ko\u0161 in noge nekaj centimetrov nad tla. V zgornjem polo\u017eaju lahko vztrajate nekaj sekund, nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in vajo ponovite.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano 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\/superman.gif\" alt=\"Kako izvesti supermana?\" class=\"wp-image-636847\" title=\"Kako izvesti supermana?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Superman z ute\u017ejo<\/h5>\n\n\n\n<p>Vajo lahko naredite bolj zahtevno z dodajanjem <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za zapestja ali gle\u017enje<\/a> ali tako, da v rokah dr\u017eite majhno <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dko<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Superman na pol\u017eogi<\/h5>\n\n\n\n<p>To vajo lahko izvedete tudi na <a href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ravnote\u017eni pol\u017eogi<\/a>. Preprosto lezite na trebuh na pol\u017eogo in nato izvedite gibanje kot prej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Plavalec<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na trebuhu z iztegnjenimi nogami. Dvignite roke in obrnite dlani tako, da so obrnjene druga proti drugi, s palcema, obrnjenima navzgor.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko aktivirate jedro ter hkrati dvignite levo roko in desno nogo nekaj centimetrov od tal. Zgornji polo\u017eaj lahko zadr\u017eite za nekaj sekund, nato vdihnite in se vrnite v za\u010detni polo\u017eaj. Po zaklju\u010dku celotne serije zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano 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\/swimmer.gif\" alt=\"Kako izvajati plavalca?\" class=\"wp-image-636863\" title=\"Kako izvajati plavalca?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Plavalec z ute\u017emi<\/h5>\n\n\n\n<p>Vajo lahko naredite bolj zahtevno z dodajanjem <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznjein-zapestja-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za zapestja ali gle\u017enje<\/a> ali tako, da v rokah dr\u017eite majhno <a href=\"https:\/\/gymbeam.si\/neoprenska-utezna-rocka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dko<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Plavalec na pol\u017eogi<\/h5>\n\n\n\n<p>To vajo lahko izvajate tudi na <a href=\"https:\/\/gymbeam.si\/compact-half-ball-balance-trainer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ravnote\u017eni pol\u017eogi<\/a>. Preprosto lezite na trebuh na pol\u017eogo in nato izvedite gibanje kot prej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d vaj z ravnote\u017eno pol\u017eogo lahko najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj z ravnote\u017eno pol\u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Priteg kolena in komolca na vseh \u0161tirih (ang. Bird Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite se v polo\u017eaj na vseh \u0161tirih. Glava naj bo v liniji s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte jedro in izdihnite, ko hkrati dvignete in iztegnete nasprotne okon\u010dine (desno nogo in levo roko). Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po zaklju\u010dku celotne serije zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> V za\u010detni fazi vaje se hrbet upogne, gibanje je nenadzorovano, obseg gibanja je omejen.<\/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\/bird-dog.gif\" alt=\"Kako izvajati vajo bird dog?\" class=\"wp-image-636719\" title=\"Kako izvajati vajo bird dog?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Priteg kolena in komolca s trakovi<\/h5>\n\n\n\n<p>Vzemite dolg <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trak<\/a>, en konec zataknite okoli stopala, drugega pa primite z roko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Priteg komolca in kolena s fitnes \u017eogo<\/h5>\n\n\n\n<p>To vajo lahko izvedete tudi na ravnote\u017eni pol\u017eogi ali <a href=\"https:\/\/gymbeam.si\/fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes \u017eogi<\/a>. Preprosto lezite na trebuh na pol\u017eogo ali fitnes \u017eogo in polo\u017eite vse \u0161tiri okon\u010dine na tla. Nato dvignite nasprotne okon\u010dine, tako kot pri osnovni razli\u010dici.<\/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\">5. Priteg roke in noge na hrbtu (ang. Dead Bug)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, dvignite noge in jih pokr\u010dite pod kotom 90 stopinj. Roki iztegnite naprej.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, da aktivirate jedro, nato hkrati za\u010dnite spu\u0161\u010dati desno roko in levo nogo, pri \u010demer posku\u0161ajte oboje pribli\u017eati \u010dim bli\u017eje blazini. Nato vdihnite in se takoj vrnite v za\u010detni polo\u017eaj ter nadaljujte z naslednjo ponovitvijo. Med celotno vajo poskrbite, da bo va\u0161 hrbet ves \u010das v celoti pritisnjen ob blazino in se osredoto\u010dite na to, da gibanje izhaja predvsem iz trebu\u0161nih mi\u0161ic. Po zaklju\u010dku serije zamenjajte strani in vajo izvedite z nasprotno stranjo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, nezadostna aktivacija trebu\u0161nih mi\u0161ic, uslo\u010denost v spodnjem delu hrbta.<\/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-bug.gif\" alt=\"Kako izvesti vajo dead bug?\" class=\"wp-image-636735\" title=\"Kako izvesti vajo dead bug?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Priteg roke in noge na hrbtu s trakovi<\/h5>\n\n\n\n<p>Vajo lahko naredite zahtevnej\u0161o z uporabo dolgega <a href=\"https:\/\/gymbeam.si\/trakovi-za-krepitev-misic-resistance-band-set-gymbeam.html\" class=\"ek-link\">elasti\u010dnega traku<\/a>. En konec pritrdite na stopalo, drugega pa dr\u017eite v nasprotni roki. Nato izvedite vajo kot v osnovni razli\u010dici, pri \u010demer trak raztezajte med roko in stopalom, da pove\u010date upor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Priteg roke in noge na hrbtu s kettebellom<\/h5>\n\n\n\n<p>V eni roki lahko dr\u017eite la\u017eji <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> in nato izvedete vajo enako kot v osnovni razli\u010dici.<\/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\">6. Glutealni most (ang. Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet z rokami ob telesu, dlanmi obrnjenimi navzdol. Pokr\u010dite kolena in jih pribli\u017eajte zadnjici, pri \u010demer naj pete ostanejo na tleh.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte mi\u0161ice zadnjice in zadnje stegenske mi\u0161ice, da dvignete medenico navzgor. V zgornjem polo\u017eaju se osredoto\u010dite na stiskanje mi\u0161ic zadnjice. Zadr\u017eite polo\u017eaj za eno do dve sekundi, nato medenico nadzorovano spustite navzdol. Nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen razpon gibanja, nezadostna aktivacija mi\u0161ic zadnjice, pretirano upogibanje hrbta, 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\/glute-bridge.gif\" alt=\"Kako izvesti glutealni most?\" class=\"wp-image-636767\" title=\"Kako izvesti glutealni most?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Glutealni most z ute\u017emi<\/h5>\n\n\n\n<p>Vajo lahko ote\u017eite tako, da na medenico namestite ute\u017eno ro\u010dko, kettlebell ali drugo ute\u017e in jo pritrdite z rokami. Nato izvajajte vajo kot pri osnovni razli\u010dici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Glutealni most z dotikanjem stopal (ang. Frog Pump)<\/h5>\n\n\n\n<p>Pri tej razli\u010dici obrnite stopala drugo proti drugem, tako da se dotakneta. Nato izvajajte vajo kot prej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvedite ve\u010d o pravilni obliki mostu in spoznajte naju\u010dinkovitej\u0161ih razli\u010dicah v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutealni most: Top 10 razli\u010dic za \u010dvrstej\u0161e in bolj okrogle zadnjice<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Enono\u017eni glutealni most (ang. Single Leg Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Ostanite v za\u010detnem polo\u017eaju osnovne vaje glutealni most in dvignite eno iztegnjeno nogo navzgor.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Aktivirajte svojo zadnjico in stegenske mi\u0161ice, da dvignete medenico navzgor, pri tem pa ohranite dvignjeno nogo v stabilnem polo\u017eaju. Premika naj se le medenica. V zgornjem polo\u017eaju se osredoto\u010dite na stiskanje zadnjice. Zadr\u017eite za eno do dve sekundi, nato pa po\u010dasi spustite medenico navzdol. Po kon\u010dani seriji zamenjajte nogi in ponovite vajo na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen razpon gibanja, nezadostna aktivacija mi\u0161ic zadnjice, pretirano upogibanje hrbta, 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\/one-leg-glute-bridge.gif\" alt=\"Kako izvesti enono\u017eni glutealni most?\" class=\"wp-image-636799\" title=\"Kako izvesti enono\u017eni glutealni most?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Enono\u017eni glutealni most z ute\u017emi<\/h5>\n\n\n\n<p>Vajo lahko ote\u017eite tako, da si na medenico namestite ute\u017eno ro\u010dko, kettlebell ali drugo ute\u017e in jo pritrdite z rokami. Nato izvajajte vajo enako kot osnovno razli\u010dico.<\/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\">8. Obratna hiperekstenzija (ang. Reverse Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> S trebuhom in boki se ule\u017eite na en konec ravne klopi, tako da noge visijo in so spu\u0161\u010dene v zraku. Kolena rahlo pokr\u010dite in jih dr\u017eite nekaj centimetrov nad tlemi. Roki upognite ob straneh klopi in jo trdno primite z rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom vzravnajte noge in jih dvignite navzgor. Medenico in trebuh pritisnite ob klop, da bo gibanje izhajalo le iz nog. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj, in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nenadzorovano gibanje, upogibanje hrbta.<\/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\/reverse-hyperextension.gif\" alt=\"Kako izvesti obratno hiperekstenzijo?\" class=\"wp-image-636815\" title=\"Kako izvesti obratno hiperekstenzijo?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Obte\u017eena obratna hiperekstenzija<\/h5>\n\n\n\n<p>Le\u017eite na klopi kot pri osnovni razli\u010dici, med nogami pa dr\u017eite dumbbell.<\/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\">9. Mrtvi dvig (ang. Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred nalo\u017eeno palico z nogami v \u0161irini bokov in prsti usmerjenimi naprej. Pokr\u010dite kolena in se nagnite v bokih, da dose\u017eete palico, pri \u010demer ohranite naravno ukrivljenost hrbtenice in glavo poravnano z va\u0161o hrbtenico. Primite palico z obema rokama z nadro\u010dnim ali z me\u0161anim prijemom (ena roka nadro\u010dna, druga podro\u010dna), \u010de je te\u017ea ve\u010dja. Prijem naj bo pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161i.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in nato ob izdihu aktivirajte mi\u0161ice stegen in zadnjice, medtem ko se postopoma vzravnate. Za\u010dnite z iztegom kolen, nato pa gladko poravnajte hrbet. Palico dr\u017eite \u010dim bli\u017eje nogam, ko jo pomikate navzgor. Palico spustite nazaj po isti poti v nadzorovanem gib, in ko se ute\u017ei dotaknejo tal, takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zaokro\u017eena hrbtenica, nenadzorovano gibanje, omejen obseg 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\/deadlift.gif\" alt=\"Kako izvesti mrtvi dvig?\" class=\"wp-image-636751\" title=\"Kako izvesti mrtvi dvig?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Mrtvi dvig z deficitom (ang. Deficit Deadlift)<\/h5>\n\n\n\n<p>Pod noge postavite veliko ute\u017eno plo\u0161\u010do, se postavite nanjo in izvedite vajo kot pri obi\u010dajnem mrtvem dvigu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Mrtvi dvig s kettlebellom (ang. Kettlebell Suitcase Deadlift)<\/h5>\n\n\n\n<p>Primite dva <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebella<\/a> in ju postavite na zunanji strani svojih stopal. Pokr\u010dite kolena, se nagnite naprej in primite po en kettlebell v vsako roko. Nato postopoma iztegnite kolena, boke in na koncu \u0161e hrbet. Dvignite kettlebella z iztegnjenimi rokami, dokler ne dose\u017eeta zunanje strani va\u0161ih stegen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d informacij o pravilni izvedbi mrtvega dviga si oglejte \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mrtvi dvig: Koristi, pravilna tehnika in naju\u010dinkovitej\u0161e razli\u010dice<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Romunski mrtvi dvig \u2013 RDL (ang. Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred nalo\u017eeno palico z nogami v \u0161irini bokov. Primite palico z obema rokama z nadro\u010dnim prijemom, pribli\u017eno v \u0161irini ramen. Vzravnajte se, dvignite palico s tal in jo dr\u017eite z iztegnjenimi rokami pred stegni.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in potisnite boke nazaj, rahlo pokr\u010dite kolena ter se v nadzorovanem gibu nagnite naprej. Osredoto\u010dite se na to, da palica ostane blizu telesa, ko jo spu\u0161\u010date proti gle\u017enjem, pri tem pa ohranite naravno ukrivljenost hrbta in glavo poravnano s hrbtenico. Nato izdihnite in aktivirajte mi\u0161ice zadnjega stegenskega dela ter zadnjice, da se vrnete v vzravnan polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, zaokro\u017eena hrbtenica, nenadzorovano 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\/romanian-deadlift.gif\" alt=\" Kako izvesti romunski deadlift?\" class=\"wp-image-636831\" title=\" Kako izvesti romunski deadlift?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Druge razli\u010dice vaje:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Enono\u017eni romunski mrtvi dvig (ang. Single Leg Romanian Deadlift)<\/h5>\n\n\n\n<p>Primite <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 kettlebell v eno roko. Stojte vzravnano, pri \u010demer dr\u017eite ute\u017e v iztegnjeni roki pred stegnom. Z eno nogo stopite nekoliko nazaj in jo rahlo pokr\u010dite. Podporna noga naj bo nasprotna roki, ki dr\u017ei ute\u017e. Prenesite te\u017eo na podporno nogo in se za\u010dnite nagibati naprej, tako da posku\u0161ate z ute\u017ejo dose\u010di tla v kon\u010dnem polo\u017eaju, pri \u010demer naj telo ostane v ravni liniji. Po kon\u010danem nizu zamenjajte roki in nogi.<\/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\">11. Predklon z ute\u017eno palico na ramenih (ang. Good Morning)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Namestite prazno ali obte\u017eeno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno palico<\/a> za vrat in jo primite z obema rokama pri ramenih, pri \u010demer naj komolci ka\u017eejo navzdol. Aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in potisnite boke nazaj ter se v nadzorovanem gibu nagnite naprej. Pri tem lahko rahlo pokr\u010dite kolena. Izberite globino nagiba tako, da ohranite naravno ukrivljenost hrbtenice. Izdihnite, ko se gladko vrnete v vzravnan polo\u017eaj z aktivacijo mi\u0161ic zadnjice in zadnjega stegenskega dela. Nato izvedite naslednjo ponovitev. Ko zaklju\u010dite niz, palico varno vrnite na stojalo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, zaokro\u017eena hrbtenica, nenadzorovano 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\/good-morning.gif\" alt=\"Kako izvesti vajo za dobro jutro?\" class=\"wp-image-636783\" title=\"Kako izvesti vajo za dobro jutro?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Zamah s kettlebellom (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. Dr\u017eite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> z obema rokama, iztegnjenima pred telesom. Ohranite hrbet raven, ramena povlecite navzdol, aktivirajte jedro in glejte naravnost naprej ter poskusite polo\u017eaj ohranjati skozi celotno vajo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in se rahlo nagnite naprej, pri tem ne\u017eno pokr\u010dite kolena in kettlebell postavite med noge. Izdihnite ter aktivirajte mi\u0161ice zadnjice in zadnjega stegenskega dela, da zamahnete s kettlebellom predse, pri \u010demer ga dvignete najve\u010d do vi\u0161ine o\u010di. Nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zaokro\u017eena ali pretirano uslo\u010dena hrbtenica, uhajanje kolen 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\/10\/swing.gif\" alt=\" Kako izvesti kettlebell nihaje?\" class=\"wp-image-636879\" title=\" Kako izvesti kettlebell nihaje?\"\/><\/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>S pomo\u010djo \u010dlanka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 najbolj\u0161ih vaj za hrbet<\/strong><\/a> lahko ustvarite celovit trening za hrbtne in medlopati\u010dne mi\u0161ice.<\/li>\n\n\n\n<li>Vaje za spodnji del telesa najdete v \u010dlankih: <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 najbolj\u0161ih vaj za zadnjico in noge<\/a><\/strong> ter <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" class=\"ek-link\">9 najbolj\u0161ih vaj za stegna in me\u010da<\/a><\/strong>.<\/li>\n\n\n\n<li>Svoj trening za zgornji del telesa lahko sestavite z vajami iz \u010dlankov za <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ramena<\/a>, <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\">prsne mi\u0161ice<\/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\">trebuh<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\">biceps<\/a><\/strong> in<strong> <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triceps<\/a>.<\/strong><\/li>\n\n\n\n<li>\u010ce \u017eelite telovaditi doma brez uporabe opreme, poskusite vaje iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Preoblikujte svoje telo z 12 vajami z lastno te\u017eo<\/a><\/strong>.<\/li>\n\n\n\n<li>Se trudite pridobiti mi\u0161i\u010dno maso, a vam ne uspeva? Potem ne smete zamuditi na\u0161ih \u010dlankov: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za zdravo pridobivanje telesne te\u017ee<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaj jesti in kako vaditi, da kon\u010dno pridobite mi\u0161i\u010dno maso?<\/a><\/strong><\/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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krepitev spodnjega dela hrbta je pogosto spregledana, vendar je enako pomembna kot vsaka druga mi\u0161i\u010dna skupina. Mo\u010dan spodnji del hrbta prispeva k<strong> dobri dr\u017ei in stabilnosti hrbtenice<\/strong> med vsakodnevnimi aktivnostmi in vadbo. Prav tako ima klju\u010dno vlogo pri prepre\u010devanju bole\u010din v hrbtu, ki so pogosta te\u017eava tako pri \u0161portnikih kot pri manj aktivnih posameznikih. \u010ce \u017eelite v svojo rutino vklju\u010diti vaje za spodnji del hrbta, za\u010dnite z obvladovanjem pravilne tehnike. Obremenitev postopoma pove\u010dujte, ko postanete bolj samozavestni in se dr\u017eite smernic iz \u010dlanka. Tak\u0161en pristop vam bo pomagal vaditi varno in prepre\u010diti preobremenitev hrbta. Ne pozabite, da je <strong>dovolj \u010dasa za regeneracijo<\/strong> prav tako pomembno!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s prijatelji in jih spodbudite k vadbi za spodnji dela hrbta!<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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","protected":false},"excerpt":{"rendered":"<p>Kako pristopiti k vadbi za spodnji del hrbta? V tem \u010dlanku boste na\u0161li u\u010dinkovite vaje za ledvene mi\u0161ice, vklju\u010dno s pravilno tehniko in razli\u010dicami s telesno te\u017eo ter dodatno obremenitvijo.<\/p>\n","protected":false},"author":129,"featured_media":636680,"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":[6363,7263,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-642970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hrbet","9":"tag-trening-za-moc","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>12 najbolj\u0161ih vaj za spodnji del hrbta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zbirka u\u010dinkovitih vaj za spodnji del hrbta. 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