{"id":643517,"date":"2024-12-10T09:07:06","date_gmt":"2024-12-10T08:07:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=643517"},"modified":"2024-12-10T09:09:49","modified_gmt":"2024-12-10T08:09:49","slug":"tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/","title":{"rendered":"Tabata: u\u010dinkovita vadba celotnega telesa, ki jo lahko opravite v samo 12 minutah"},"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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#Kaj_je_Tabata\" title=\"Kaj je Tabata?\">Kaj je Tabata?<\/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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#Kaksne_so_prednosti_vadbe_tabata\" title=\"Kak\u0161ne so prednosti vadbe tabata?\">Kak\u0161ne so prednosti vadbe tabata?<\/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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#Vadba_tabata_za_celotno_telo_8_vaj_s_telesno_tezo\" title=\"Vadba tabata za celotno telo: 8 vaj s telesno te\u017eo\">Vadba tabata za celotno telo: 8 vaj s telesno te\u017eo<\/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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#Tabata_Boot_Camp\" title=\"Tabata Boot Camp\">Tabata Boot Camp<\/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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#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\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kaj lahko dose\u017eete v 4 minutah?<\/strong> Lahko si pripravite skodelico \u010daja, odgovorite na kratek e-mail, preberete nekaj strani knjige\u2014ali <strong>naredite nekaj koristnega za svoje zdravje in preizkusite tabata vadbo.<\/strong> En krog tega intervalnega treninga traja le 4 minute. V tem \u010dasu boste pospe\u0161ili presnovo, okrepili mi\u0161ice celega telesa in se pribli\u017eali svojim fitnes ciljem. Tabata je idealna za vse, ki imajo malo \u010dasa za vadbo, a si vseeno \u017eelijo opaznih rezultatov. Poleg drugih prednosti Tabate \u010dlanek vklju\u010duje tudi primer vadbe za celotno telo, ki jo lahko izvedete doma.<\/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_Tabata\"><\/span>Kaj je Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata je metoda <strong>visoko intenzivnega intervalnega treninga (HIIT),<\/strong> ki jo je razvil japonski znanstvenik dr. Izumi Tabata. U\u010dinkovitost razli\u010dnih metod treninga je preizku\u0161al na ekipi olimpijskih hitrostnih drsalcev, z namenom najti program vadbe, ki bi \u0161portnikom pomagal<strong> izbolj\u0161ati tako aerobno kot anaerobno zmogljivost.<\/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<p>Aerobna vadba je obi\u010dajno <strong>zmerne intenzivnosti,<\/strong> kar telesu omogo\u010da uporabo kisika za proizvodnjo energije, potrebne za mi\u0161i\u010dno aktivnost. Zato lahko aerobne aktivnosti izvajamo dlje \u010dasa. Primeri vklju\u010dujejo vzdr\u017eljivostne \u0161porte, kot so tek ali kolesarjenje. Po drugi strani pa anaerobna zmogljivost nastopi <strong>pri kratkih, intenzivnih naporih, ko je oskrba s kisikom omejena.<\/strong> Brez kisika telo bolj uporablja svoje omejene zaloge energije, kot je glikogen. Pomislite na aktivnosti, kot so <strong>\u0161print ali vadba za mo\u010d,<\/strong> ki vklju\u010dujejo kratke, intenzivne <strong>serije, dolge le nekaj sekund ali nekaj minut.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave dr. Tabate so ga pripeljale do odkritja u\u010dinkovitega na\u010dina za izbolj\u0161anje obeh vrst zmogljivosti. Razvil je protokol vadbe, ki izmenjuje <strong>20 sekund intenzivne vadbe in 10 sekund po\u010ditka.<\/strong> Ta cikel se<strong> ponovi 8-krat<\/strong> v enem sklopu. Poimenovana po svojem ustvarjalcu, je metoda Tabata hitro pridobila priljubljenost, saj se je iz profesionalnih \u0161portnikov raz\u0161irila tudi med rekreativne ljubitelje fitnesa. <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><strong>Ena tabata vadba traja le 4 minute,<\/strong> zato je idealna izbira za hiter trening. Ko jo enkrat preizkusite, pa boste hitro ugotovili, da teh 20 sekund vadbe ni tako lahkih, kot se sli\u0161i. V tem kratkem \u010dasu je va\u0161 cilj, da<strong> daste vse od sebe!<\/strong><\/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\/11\/iStock-1167940621-1124x749.jpg\" alt=\"Kaj je vadba Tabata?\" class=\"wp-image-639974\" title=\"Kaj je vadba Tabata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161na je razlika med vadbo tabata in HIIT?<\/h3>\n\n\n\n<p>Tabata je oblika<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> visoko intenzivnega intervalnega treninga<\/a>,<\/strong> ki ga morda poznate pod kratico <strong>HIIT.<\/strong> Pri tej vadbi se izmenjujejo kratki intervali intenzivne vadbe in nizko intenzivni intervali ali po\u010ditek. Klju\u010dna razlika je v tem, da sta pri tabati trajanje vadbe in po\u010ditka fiksna, medtem ko se pri HIIT-u lahko spreminjata. Na primer, za\u010detni interval lahko vklju\u010duje 30 sekund vadbe, \u010demur sledi 1 minuta po\u010ditka. Bolj izku\u0161eni \u0161portniki lahko skraj\u0161ajo \u010das po\u010ditka na 15 sekund ali ga nadomestijo s 30 sekundami vadbe z ni\u017ejo intenzivnostjo. Po\u010ditek obi\u010dajno pride \u0161ele po zaklju\u010dku celotnega sklopa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT je zato veliko bolj prilagodljiv,<\/strong> saj lahko trajanje vadbe in po\u010ditka prilagodite svojim \u017eeljam in ciljem. Pri tabati pa o tem ni treba razmi\u0161ljati, saj sledi jasnemu protokolu: 20 sekund vadbe, 10 sekund po\u010ditka, ponovljeno 8-krat. Skupno obema oblikama je, da ju lahko sestavite s katerimikoli vajami po svoji izbiri. Te lahko vklju\u010dujejo <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\">vaje z lastno te\u017eo<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnjico-in-noge-s-kettlebell-utezjo\/\" class=\"ek-link\">kettlebellom<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" class=\"ek-link\">power bagom<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/top-13-vaj-s-fitnes-zogo-za-celotno-telo\/\" class=\"ek-link\">\u017eogo za vadbo<\/a> in drugo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno opremo<\/a>. Prav tako jih lahko prilagodite teka\u0161kim vadbam, <a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" class=\"ek-link\">vadbi s kolebnico<\/a> ali celo vadbi 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>.<\/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\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata in HIIT\" class=\"wp-image-639990\" title=\"Tabata in HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.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=\"Kaksne_so_prednosti_vadbe_tabata\"><\/span>Kak\u0161ne so prednosti vadbe tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavna prednost metode tabata je <strong>\u010dasovna u\u010dinkovitost,<\/strong> saj ve\u010dina vadb traja le 20 minut. Vendar to ni edina prednost te vrste 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\">1. Izbolj\u0161ala bo va\u0161o aerobno in anaerobno zmogljivost.<\/h3>\n\n\n\n<p>\u0160tudije ka\u017eejo, da lahko tabata znatno izbolj\u0161a tako aerobno kot anaerobno zmogljivost. Ta slog vadbe <strong>izbolj\u0161a sposobnost telesa za u\u010dinkovitej\u0161o uporabo kisika,<\/strong> kar koristi tako pri vzdr\u017eljivostnem treningu kot pri treningu za mo\u010d. To vpliva, da postanete bolj vsestranski \u0161portnik in se bolje pripravite na razli\u010dne treninge in izzive. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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. Pokurili boste veliko kalorij in pospe\u0161ili izgubo telesne te\u017ee.<\/h3>\n\n\n\n<p>Zaradi visoke intenzivnosti boste <strong>med vadbo porabili znatno koli\u010dino energije.<\/strong> \u010ce tabato sestavite iz kompleksnih vaj, kot so po\u010depi, izpadni koraki, vja\u0161ki poskoski ali sklece, lahko v 20 minutah porabite toliko kalorij, kot bi jih v 40 minutah zmerno intenzivnega treninga za mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Va\u0161 metabolizem bo ostal pospe\u0161en tudi po vadbi.<\/strong> To je predvsem posledica EPOC (povi\u0161ane porabe kisika po vadbi), ki se nana\u0161a na pove\u010dano porabo kisika po telesni aktivnosti. Po vadbi se <strong>metabolizem pospe\u0161i,<\/strong> kar vodi v ve\u010djo porabo kalorij, saj telo porablja energijo za obnovo mi\u0161i\u010dnega tkiva in dopolnjevanje energijskih zalog. \u0160tudije ka\u017eejo, da ima visoko intenzivni intervalni trening pozitiven u\u010dinek na<strong> presnovno zdravje.<\/strong> Za tiste, ki \u017eelijo izgubiti te\u017eo, lahko prinese podobne rezultate kot tradicionalni kardio, vendar z dodatno prednostjo, da zahteva manj \u010dasa. <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<ul class=\"wp-block-list\">\n<li>\u010ce \u017eelite izgubiti te\u017eo in potrebujete nekaj nasvetov, kako to dose\u010di, si obvezno preberite \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nasvetov za la\u017eje huj\u0161anje in bolj\u0161o formo<\/a><\/strong>.<\/li>\n\n\n\n<li>Vas zanima, kako spremembe v prehrani, treningu za mo\u010d ali kardio vadbi vplivajo na huj\u0161anje? Ve\u010d o tem lahko izveste v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio in trening za mo\u010d. Kaj je najbolj\u0161e za huj\u0161anje?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"Prednosti Tabate\" class=\"wp-image-640006\" title=\"Prednosti Tabate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Okrepili boste mi\u0161ice po vsem telesu.<\/h3>\n\n\n\n<p>Tabata je idealna za kompleksne vaje, ki <strong>aktivirajo ve\u010d mi\u0161i\u010dnih skupin hkrati.<\/strong> S tem omogo\u010da, da v kratkem \u010dasu obdelate celo telo, kar pomaga pri oblikovanju, toniranju in krepitvi mi\u0161ic. Z napredovanjem lahko pove\u010date te\u017eavnost vaj ali dodate upor, kar lahko vodi do izbolj\u0161anja mo\u010di.<\/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. Tudi \u010de imate na voljo malo \u010dasa, lahko \u0161e vedno vadite.<\/h3>\n\n\n\n<p>\u010ce imate naporen dan in ne najdete \u010dasa za obisk fitnesa ali tek, tabata predstavlja u\u010dinkovito alternativo. <strong>Ta intenzivna vadba traja le 4 minute,<\/strong> kar pomeni, da lahko hitro vadbo opravite kadarkoli \u010dez dan. Tudi \u010de izvedete 3 ali 4 serije tabate, vam to ne bo vzelo veliko \u010dasa, zato izgovori, kot je &#8220;nimam \u010dasa za vadbo,&#8221; niso ve\u010d veljavni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vadbo lahko prilagodite svojim potrebam.<\/h3>\n\n\n\n<p>Tabata vam omogo\u010da, da <strong>vadbo prilagodite svojim individualnim potrebam in ciljem.<\/strong> Izbirate lahko vaje, ki se prilegajo va\u0161emu trening na\u010drtu, se osredoto\u010dite na zgornji ali spodnji del telesa ali vklju\u010dite \u0161printe na tekalni stezi. To vadbo ohranja zanimivo in skladno z va\u0161im napredkom. Tako jo lahko vklju\u010dite v trening na\u010drte tako za <strong>za\u010detnike kot za napredne \u0161portnike.<\/strong><\/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>\u010clanek \u201c<strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" class=\"ek-link\">Kako ustvarit<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kvaliteten-nacrt-treninga-za-domaco-vadbo\/\" class=\"ek-link\"> u\u010dinkovit na\u010drt vadbe za doma\u010de treninge?<\/a><\/strong>\u201d vam lahko pomaga pri na\u010drtovanju vadbe glede na va\u0161e cilje.<\/li>\n\n\n\n<li>Prakti\u010dne nasvete za vse, ki vadijo v fitnesu, najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" class=\"ek-link\"><strong>Kako ustvariti<\/strong><\/a><strong><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\"> <\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" class=\"ek-link\"><strong>kakovosten na\u010drt vadbe v fitnesu?<\/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<h3 class=\"wp-block-heading\">6. Popestrili boste svojo vadbo.<\/h3>\n\n\n\n<p>\u010ce vam postaja obi\u010dajna rutina v fitnesu dolgo\u010dasna, je tabata odli\u010den na\u010din za <strong>popestritev vadbe.<\/strong> Ta dinami\u010dni slog vadbe lahko vklju\u010dite na za\u010detku kot del ogrevanja ali na koncu z <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\">vajami za trebu\u0161ne mi\u0161ice<\/a>. Zdru\u017eite se s prijateljem iz fitnesa in preizkusite skupni <strong>izziv tabata,<\/strong> ki lahko vklju\u010duje vaje, kot so poskoki, plank ali voja\u0161ki poskoki. Mo\u017enosti so neskon\u010dne!<\/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=\"47623,48829,73135,86038\" ><\/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=\"Vadba_tabata_za_celotno_telo_8_vaj_s_telesno_tezo\"><\/span>Vadba tabata za celotno telo: 8 vaj s telesno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bi radi preizkusili pravo tabata vadbo?<\/strong> Sledite na\u0161emu primeru in se pripravite na 8 vaj, ki bodo izzvale mi\u0161ice celega telesa. 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\">blazino<\/a>, poleg tega pa imejte pri roki \u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/brisace\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brisa\u010do<\/a> in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sportne-plastenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fla\u0161ko za vodo<\/a>, saj bo intenzivno. Za merjenje \u010dasa uporabite telefon ali uro, \u0161e bolj\u0161a izbira pa je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/casovnik-za-vadbo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dasovnik za vadbo<\/a> ali aplikacija <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" class=\"ek-link\">Tabata Timer: Interval Timer<\/a>, kjer lahko enostavno nastavite intervale za vadbo in po\u010ditek ter po\u010dakate na zvo\u010dne signale. Alternativno lahko na YouTubu najdete tabata sezname predvajanja s 4-minutnimi pesmimi in glasovnimi opozorili za za\u010detek vadbe in po\u010ditka.<\/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>Nastavite<strong> intervale na 20 sekund vadbe, 10 sekund po\u010ditka in to ponovite osemkrat.<\/strong><\/li>\n\n\n\n<li>Prehajali boste iz ene vaje v drugo, kar pomeni, da boste vsako vajo v sklopu opravili enkrat.<\/li>\n\n\n\n<li>Med posameznimi sklopi si lahko vzamete dalj\u0161i odmor, od 60 do 90 sekund. Poskusite dokon\u010dati skupno <strong>3\u20134 sklope.<\/strong><\/li>\n\n\n\n<li>Pred za\u010detkom vadbe tabata se ogrejte s tekom na mestu ali poskoki, nato pa sprostite celotno telo z dinami\u010dnim raztezanjem.<\/li>\n\n\n\n<li>Pred za\u010detkom merjenja \u010dasa preberite in preizkusite vse vaje, da boste \u017ee od prve sekunde dali vse od sebe.<\/li>\n\n\n\n<li>\u010ce \u017eelite, <strong>lahko vaje ote\u017eite z uporabo vadbenih pripomo\u010dkov<\/strong> ali preizkusite te\u017eje razli\u010dice, navedene spodaj.<\/li>\n<\/ul>\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. Plezalec (ang. Mountain Climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite in se premaknite v plank polo\u017eaj z iztegnjenimi rokami. Dlani s \u0161iroko razprtimi prsti postavite neposredno pod ramena, nekoliko \u0161ir\u0161e od \u0161irine ramen. Ramena dr\u017eite stran od u\u0161es, lopatici pa skupaj. Aktivirajte jedro in sku\u0161ajte ohraniti telo v ravni liniji. Izogibajte se uslo\u010danju hrbta, \u0161e posebej v ledvenem delu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu pokr\u010dite eno koleno in ga pomaknite proti komolcu iztegnjene roke. Nato ga vrnite v za\u010detni polo\u017eaj in takoj ponovite z drugo stranjo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Uslo\u010dena hrbtenica, spu\u0161\u010danje bokov proti tlom, pretirano dviganje medenice, omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Dlani polo\u017eite 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\">pol\u017eogo<\/a>, <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\">vadbeno \u017eogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/slam-ball-medicinska-zoga-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinsko \u017eogo<\/a> za dodatno nestabilnost. Lahko pa dodate tudi <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 gle\u017enje<\/a>.<\/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\/11\/Mountain-climber.gif\" alt=\"Vaja plezalec (Mountain Climber)\" class=\"wp-image-640102\" title=\"Vaja plezalec (Mountain Climber)\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank dotik ramen (ang.&nbsp;Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na tla in zavzemite plank polo\u017eaj z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu dvignite eno roko in se z dlanjo dotaknite nasprotnega ramena. Ob vdihu roko vrnite v za\u010detni polo\u017eaj, nato ponovite z drugo roko.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Uslo\u010dena hrbtenica, spu\u0161\u010danje bokov proti tlom, pretirano dviganje medenice.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Dlani polo\u017eite 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\">pol\u017eogo<\/a> ali medicinsko \u017eogo za dodatno nestabilnost. Dodate lahko tudi <a href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za zapestja<\/a>.<\/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\/11\/Shoulder-tap.gif\" alt=\"Plank dotik ramen vaja\" class=\"wp-image-640134\" title=\"Plank dotik ramen vaja\"\/><\/figure>\n\n\n\n<p>Ve\u010d razli\u010dic planka, ki so idealne za tabato, najdete v \u010dlanku: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">24 naju\u010dinkovitej\u0161ih razli\u010dic planka<\/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\">3. Sklece<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite in se premaknite v plank polo\u017eaj z iztegnjenimi rokami. Sklece lahko izvajate na kolenih ali v polnem plank polo\u017eaju. Dlani z razprtimi prsti postavite neposredno pod ramena, nekoliko \u0161ir\u0161e od \u0161irine ramen. Ramena dr\u017eite stran od u\u0161es, lopatici stisnite skupaj, komolci pa naj bodo pribli\u017eno pod kotom 45 stopinj glede na telo. Aktivirajte jedro in ohranite ravno linijo telesa, pri \u010demer se izogibajte uslo\u010danju ledvenega dela.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob vdihu se spustite v sklec, pri \u010demer se posku\u0161ajte s prsmi rahlo dotakniti tla v spodnjem polo\u017eaju. Ob izdihu mo\u010dno pritisnite z dlanmi na podlago, da se dvignete nazaj v za\u010detni polo\u017eaj, nato nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, uslo\u010den hrbet (zlasti v ledvenem delu), izguba nadzora nad lopaticama, komolci usmerjeni stran od telesa.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Poskusite sklece na medicinski \u017eogi, vadbeni \u017eogi ali pol\u017eogi; nosite <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\">obte\u017eilni jopi\u010d<\/a>; polo\u017eite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017eno plo\u0161\u010do<\/a> na hrbet; uporabite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">set za suspenzijski trening<\/a>; dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/push-up-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dke za sklece<\/a>; ali okoli telesa ovijte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-elasticnih-trakov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dolg elasti\u010dni trak<\/a> in ga pritrdite pod dlani.<\/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\/11\/Kliky-na-kolenou.gif\" alt=\" Sklece na kolenih\" class=\"wp-image-640070\" title=\" Sklece na kolenih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tricep dips na tleh (ang. Floor Tricep Dips)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite z upognjenimi koleni in stopali plosko na tleh. Dlani polo\u017eite za seboj na podlago, s prsti usmerjenimi proti zadnjici. Medenico dvignite nekaj centimetrov od tal, komolce rahlo pokr\u010dite in ramena povlecite stran od u\u0161es.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu stisnite tricepse, da iztegnete roke v komolcih. Nato se ob vdihu nadzorovano vrnite v za\u010detni polo\u017eaj in vajo ponovite. Osredoto\u010dite se na to, da je gibanje omejeno na roke, pri \u010demer naj komolci ka\u017eejo naravnost nazaj, ne na stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje ramen proti u\u0161esom, uslo\u010den hrbet, nenadzorovano gibanje, omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Izvajajte tricep dips z dlanmi podprtimi na <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\">klopi<\/a>, <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\">pliometri\u010dni \u0161katli<\/a> ali <a href=\"https:\/\/gymbeam.si\/fitnes-steper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepperju<\/a>, dodajte <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\">obte\u017eilni jopi\u010d<\/a> ali polo\u017eite <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> na boke.<\/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\/11\/Floor-tricep-dips.gif\" alt=\"Tricep dips na tleh vaja\" class=\"wp-image-640038\" title=\"Tricep dips na tleh vaja\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Most z izmeni\u010dnim dvigovanjem nog (ang. Alternating Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet, pokr\u010dite kolena in pribli\u017eajte stopala k zadnjici, pri \u010demer pete ostanejo na podlagi. Roke iztegnite ob telesu, dvignite medenico navzgor in aktivirajte jedro.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte enakomerno in se osredoto\u010dite na aktivacijo zadnjice. Dvignite eno stopalo od tal in iztegnite nogo. Ta polo\u017eaj lahko zadr\u017eite 1\u20132 sekundi. Nato nogo vrnite na tla in dvignite drugo. Nadaljujte z izmeni\u010dnim dvigovanjem nog do konca serije. Pomembno je, da gibanje prihaja le iz nog, medtem ko ostane preostali del telesa stabilen skozi celotno vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nezadostna aktivacija mi\u0161ic zadnjice, pretirano uslo\u010danje hrbta, nenadzorovano gibanje.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>, uporabite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/set-trakov-za-krepitev-misic-booty-band-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dne trakove<\/a> nad koleni ali postavite stopala 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\">pol\u017eogo<\/a>.<\/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\/11\/Glute-bridge-alternating.gif\" alt=\"Izmeni\u010dni glute bridge vaja\" class=\"wp-image-640054\" title=\"Izmeni\u010dni glute bridge vaja\"\/><\/figure>\n\n\n\n<p>Vse o vaji most in njenih u\u010dinkovitih razli\u010dicah najdete v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/most-10-najboljsih-razlicic-za-cvrstejso-in-bolj-okroglo-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Most: Top 10 razli\u010dic za \u010dvrstej\u0161o in bolj zaobljeno zadnjico<\/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. Dvig kolena do komolca (ang. Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, roke pokr\u010dite v komolcih in dlani polo\u017eite za u\u0161esa.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu aktivirajte mi\u0161ice jedra, dvignite eno nogo in pripeljite koleno proti nasprotnemu komolcu, hkrati pa pribli\u017eajte komolec kolenu. Ob vdihu se vrnite v za\u010detni polo\u017eaj in ponovite na drugi strani. Nadaljujte z izmeni\u010dnimi stranmi, dokler ne zaklju\u010dite serije.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Okoli stopal namestite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/komplet-vadbenih-trakov-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dni trak<\/a> ali dodajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-za-gleznje-in-zapestja-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za gle\u017enje<\/a>.<\/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\/11\/Knee-to-elbow.gif\" alt=\"Vaja koleno do komolca\" class=\"wp-image-640086\" title=\"Vaja koleno do komolca\"\/><\/figure>\n\n\n\n<p>I\u0161\u010dete ve\u010d navdiha za vaje za trebu\u0161ne mi\u0161ice? Oglejte si \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najbolj\u0161ih vaj z lastno te\u017eo za krepitev trebu\u0161nih mi\u0161ic<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Po\u010deps skokom (ang. Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami nekoliko \u0161ir\u0161e od \u0161irine ramen. Te\u017ea naj bo enakomerno porazdeljena po celotni povr\u0161ini stopal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in s premikom bokov nazaj in navzdol izvedite po\u010dep. Globino po\u010depa prilagodite tako, da ohranite naravno ukrivljenost hrbtenice. Koleno, gle\u017eenj in prsti naj ostanejo v eni liniji. Ob izdihu aktivirajte zadnjico in sprednji del stegen ter izvedite skok. V zgornjem polo\u017eaju ponovno vdihnite, nato se vrnite v po\u010dep in ponovite skok.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Uslo\u010dena hrbtenica, omejen obseg gibanja, nagibanje naprej, ukrivljanje kolen navznoter, neenakomerna razporeditev te\u017ee, prena\u0161anje te\u017ee na prste ali pete.<\/li>\n\n\n\n<li><strong>Kako ote\u017eiti vajo?<\/strong> Po\u010dep s skokom izvajajte 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\">obte\u017eilnim jopi\u010dem<\/a> ali iz po\u010depa sko\u010dite na pliometri\u010dno \u0161katlo.<\/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\/11\/Drepy-s-vyskokem.gif\" alt=\"Vaja posko\u010dni po\u010dep\" class=\"wp-image-640022\" title=\"Vaja posko\u010dni po\u010dep\"\/><\/figure>\n\n\n\n<p>Ve\u010d razli\u010dic po\u010depov z lastno te\u017eo in z obremenitvijo najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Po\u010depi: Koristi, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice za doma in fitnes<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Vzvratni izpadni korak z dvigom kolena (ang. Reverse Lunge to Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami skupaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Za\u010dnite s korakom nazaj in rahlo vstran. Prenesite te\u017eo na sprednjo nogo. Spustite se navzdol, dokler stegno ne tvori pribli\u017eno 90-stopinjskega kota z me\u010dom, ali \u0161e globlje, \u010de je mogo\u010de. Ob izdihu z mi\u0161icami sprednjega dela stegen in zadnjice potisnite telo nazaj v za\u010detni polo\u017eaj, pri tem pa dvignite koleno pred seboj. Nato takoj nadaljujte z naslednjo ponovitvijo na drugi nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg 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\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Vzvratni izpadni korak z dvigom kolena\" class=\"wp-image-640118\" title=\"Vzvratni izpadni korak z dvigom kolena\"\/><\/figure>\n\n\n\n<p>\u010ce \u017eelite v svoj trening vklju\u010diti ve\u010d razli\u010dic izpadnih korakov, jih najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno izvajati po\u010depe in izpadne korake? Pravilna tehnika in top 15 razli\u010dic<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_Boot_Camp\"><\/span>Tabata Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preizkusite na\u0161 vzor\u010dni HIIT Tabata trening s pomo\u010djo na\u0161ega video vodi\u010da.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tabata Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UqvgD5rJXH0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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>V svojo tabata rutino lahko vklju\u010dite tudi vaje iz \u010dlanka <strong><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\">Top 15 vaj za celo telo z uporabo power bag-a<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Top 10 vaj za celo telo z obte\u017eilnim jopi\u010dem<\/a><\/strong>.<\/li>\n\n\n\n<li>Prav tako lahko celo telo trenirate z vadbo na pol\u017eogi. U\u010dinkovite vaje najdete v \u010dlanku: <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\"><strong>10 najbolj\u0161ih vaj na pol\u017eogi za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celega telesa<\/strong><\/a>.<\/li>\n\n\n\n<li>Vadbo tabata lahko pripravite tudi z vajami z ute\u017enimi ro\u010dkami. Navdih poi\u0161\u010dite v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/vadba-z-uteznimi-rockami-12-najucinkovitejsih-vaj-za-celotno-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vadba z ro\u010dkami: 12 naju\u010dinkovitej\u0161ih vaj za celo telo<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce se \u017eelite po vadbi raztegniti, poskusite vaje z valj\u010dkom iz \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako uporabljati valj\u010dek? Top 8 vaj z valj\u010dkom<\/strong><\/a>.<\/li>\n\n\n\n<li>Na\u010drtujete postavitev doma\u010de telovadnice? V tem primeru ne zamudite \u010dlanka: <a href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Obvezna oprema 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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata dokazuje, da <strong>lahko u\u010dinkovito vadbo opravite v le nekaj minutah.<\/strong> Njene prednosti pa segajo dlje od zgolj \u010dasovne u\u010dinkovitosti. Z izmenjevanjem intenzivnih intervalov vadbe in kratkih po\u010ditkov pomaga izbolj\u0161ati <strong>atletsko zmogljivost<\/strong> in <strong>pospe\u0161iti porabo kalorij.<\/strong> Dodate lahko svoje vaje ali sledite strukturirani vadbi za celo telo. Popestrite svojo urnik vadb s tabato!<\/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 raz\u0161irite navdih za intervalni trening tabata.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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>I\u0161\u010dete u\u010dinkovito vadbo, ki jo lahko opravite v manj kot 20 minutah, vklju\u010dno z ogrevanjem? V tem primeru poskusite vadbo HIIT v obliki tabate! V tem \u010dlanku boste na\u0161li vodnik za vadbo celotnega telesa, ki jo lahko izvajate v udobju svojega doma.<\/p>\n","protected":false},"author":129,"featured_media":639956,"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":[6183,6495,6459,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-643517","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-trening-doma-sl","10":"tag-vadba-sl","11":"tag-vaje-z-lastno-tezo","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>Tabata: u\u010dinkovita vadba celotnega telesa, ki jo lahko opravite v samo 12 minutah - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vadba s telesno te\u017eo tabata za celotno telo za doma ali v fitnesu. 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