{"id":715880,"date":"2025-05-03T13:13:02","date_gmt":"2025-05-03T11:13:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=715880"},"modified":"2025-05-03T13:13:27","modified_gmt":"2025-05-03T11:13:27","slug":"8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/","title":{"rendered":"10 najbolj\u0161ih sestavljenih vaj za rast mi\u0161ic, mo\u010d in izgubo ma\u0161\u010dobe"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#Kaj_so_sestavljene_vaje\" title=\"Kaj so sestavljene vaje?\">Kaj so sestavljene vaje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#5_prednosti_sestavljenih_vaj\" title=\"5 prednosti sestavljenih vaj\">5 prednosti sestavljenih vaj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#10_najboljsih_sestavljenih_vaj\" title=\"10 najbolj\u0161ih sestavljenih vaj\">10 najbolj\u0161ih sestavljenih vaj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#2_vadbena_programa_za_celo_telo\" title=\"2 vadbena programa za celo telo\">2 vadbena programa za celo telo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#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\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sestavljene vaje niso odli\u010dna izbira le takrat, ko vam primanjkuje \u010dasa in ne morete trenirati vsake mi\u0161i\u010dne skupine posebej. Prina\u0161ajo namre\u010d tudi <strong>\u0161tevilne druge prednosti, zaradi katerih bi jih morali vklju\u010diti v vsak na\u010drt vadbe.<\/strong> A dana\u0161nji \u010dlanek ni namenjen le prednostim sestavljenih gibov &#8211; popeljal vas bo tudi skozi izbor naju\u010dinkovitej\u0161ih vaj, z navodili za pravilno izvedbo in dvema primeroma vadbenih programov.<\/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_so_sestavljene_vaje\"><\/span>Kaj so sestavljene vaje?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sestavljene &#8211; oziroma ve\u010dskupinske &#8211; vaje so definirane s tem, da hkrati <strong>vklju\u010dujejo ve\u010d mi\u0161i\u010dnih skupin.<\/strong> Njihovo nasprotje so izolacijske vaje, ki so osredoto\u010dene na eno samo mi\u0161ico. Tipi\u010den primer sestavljenega gibanja je po\u010dep, ki aktivira zadnjico, stegna in me\u010da, obenem pa je izziv za trup. Izolacijsko gibanje pa bi bilo, na primer, upogibanje komolca z ute\u017ejo (biceps curl), ki cilja predvsem na bicepse. Izolacijske vaje so lahko koristne, ko \u017eelimo delati na to\u010dno dolo\u010denem delu telesa &#8211; na primer v bodybuilding razdeljenem programu. Sestavljene vaje pa imajo ve\u010d prednosti, ko gre za gradnjo mi\u0161ic, pove\u010danje mo\u010di ali podporo pri izgubi telesne te\u017ee. <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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg\" alt=\"Kaj je sestavljena vaja?\" class=\"wp-image-712553\" title=\"Kaj je sestavljena vaja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_prednosti_sestavljenih_vaj\"><\/span>5 prednosti sestavljenih vaj <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vadite ve\u010d mi\u0161i\u010dnih skupin naenkrat<\/h3>\n\n\n\n<p>Sestavljene vaje, kot so <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>po\u010depi<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mrtvi dvigi <\/strong><\/a>ali <strong>potiski s prsi,<\/strong> zahtevajo usklajen napor ve\u010d mi\u0161i\u010dnih skupin in sklepov hkrati. Med <strong>po\u010depom,<\/strong> na primer, so primarno vklju\u010dene mi\u0161ice kvadricepsa (sprednji del stegen), stegenske mi\u0161ice (zadnji del stegen), zadnji\u010dne mi\u0161ice in mi\u0161ice spodnjega dela hrbta. Hkrati se aktivirajo tudi me\u010da in mi\u0161ice jedra, ki med gibanjem stabilizirajo hrbtenico. Zaradi tega so\u010dasnega vklju\u010devanja je vadba veliko u\u010dinkovitej\u0161a, saj z enim samim gibom deluje ve\u010d delov telesa, kar znatno pove\u010da splo\u0161ni u\u010dinek vadbe. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato so sestavljene vaje idealne za vadbo celega telesa. Poleg tega vam prihranijo \u010das &#8211; \u010de bi morali za vsak del telesa izvajati 2-3 razli\u010dne vaje, bi lahko v fitnesu pre\u017eiveli ve\u010d ur. S sestavljenimi gibi lahko v manj kot eni uri opravite celovito vadbo.   <strong>To je veliko bolj \u010dasovno u\u010dinkovit na\u010din treninga.<\/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\">2. Krepitev mo\u010di<\/h3>\n\n\n\n<p>Sestavljene vaje so bistvene za krepitev splo\u0161ne mo\u010di. Ker vklju\u010dujejo velike mi\u0161i\u010dne skupine, <strong>omogo\u010dajo dvigovanje te\u017ejih ute\u017ei.<\/strong> To ustvarja ve\u010djo mehansko napetost v mi\u0161icah &#8211; enega od klju\u010dnih dra\u017eljajev za razvoj mo\u010di. Da bi pove\u010dali mo\u010d, je pomembno, da vadite s te\u017ekimi bremeni, izvajate manj ponovitev in med serijami vklju\u010dite dalj\u0161i \u010das po\u010ditka. \u010ce je torej va\u0161 glavni cilj postati mo\u010dnej\u0161i, morajo biti sestavljeni dvigi vsekakor osrednji del va\u0161e vadbene rutine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako strukturirati trening za mo\u010d, rast mi\u0161ic ali izgubo ma\u0161\u010dobe, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kak\u0161ne ute\u017ei bi morali dvigovati za pove\u010danje mi\u0161i\u010dne mase, mo\u010di ali izgubo ma\u0161\u010dobe?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg\" alt=\"Prednosti sestavljenih vaj\" class=\"wp-image-712571\" title=\"Prednosti sestavljenih vaj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Spodbujanje rasti mi\u0161ic<\/h3>\n\n\n\n<p>Sestavljene vaje se odlikujejo po <strong>visoki intenzivnosti in aktivaciji velikih mi\u0161i\u010dnih skupin.<\/strong> \u010ce jih izvajate z zadostno te\u017eo, \u0161tevilom ponovitev in serij, lahko hitro privedejo do mi\u0161i\u010dne utrujenosti. To povzro\u010di presnovni stres, ki spro\u017ei <strong>anaboli\u010dne procese &#8211; mehanizme, ki spodbujajo rast mi\u0161ic (hipertrofijo).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sestavljene vaje lahko celo <strong>za\u010dasno pove\u010dajo raven anaboli\u010dnih hormonov,<\/strong> kot sta testosteron in rastni hormon. Vendar pa raziskave o tem, kako dolgoro\u010dno vpliva ta kratkotrajni porast hormonov na hipertrofijo, \u0161e vedno niso prinesle kon\u010dnega odgovora. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vklju\u010devanje sestavljenih gibov v program vadbe lahko zato vodi k u\u010dinkovitej\u0161emu pove\u010danju mi\u0161i\u010dne mase. Za najbolj\u0161e rezultate pa jih je treba kombinirati z izolacijskimi vajami. Poskrbite tudi za zadosten <a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010das za regeneracijo <\/a>(vsaj 24 ur med posameznimi treningi iste mi\u0161i\u010dne skupine), dovolj <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\">spanja<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">uravnote\u017eeno prehrano<\/a>, bogato z <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovinami<\/a> in drugimi pomembnimi hranilnimi snovmi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti, kako sestaviti pravo prehrano in vadbo za najve\u010djo rast mi\u0161ic? Oglejte si na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj jesti in kako trenirati, da boste kon\u010dno pridobili mi\u0161ice.<\/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\">4. Poraba ve\u010d kalorij<\/h3>\n\n\n\n<p>\u0160e ena velika prednost sestavljenih vaj je, da so namenjene najve\u010djim mi\u0161i\u010dnim skupinam v telesu, kar vodi k ve\u010dji porabi kalorij. To pomaga ne le pri vzdr\u017eevanju telesne te\u017ee, temve\u010d tudi pri izgubi ma\u0161\u010dobe.  <\/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>V 45-minutni vadbi, osredoto\u010deni na sestavljene gibe, lahko <strong>65-kilogramska \u017eenska porabi pribli\u017eno 250 kcal<\/strong>, <strong>80-kilogramski mo\u0161ki pa pribli\u017eno 300 kcal<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>Kljub temu je \u0161tevilo porabljenih kalorij vedno odvisno od uporabljene te\u017ee, intenzivnosti treninga, trajanja po\u010ditka in drugih individualnih dejavnikov. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj\u0161i del pa je ta, da po vadbi va\u0161e <strong>telo v mirovanju \u0161e naprej kuri ve\u010d kalorij <\/strong>zaradi pojava, znanega kot <strong>EPOC<\/strong> (prese\u017ena poraba kisika po vadbi). To pomeni, da va\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>metabolizem<\/strong><\/a> ostane <strong>pove\u010dan<\/strong> \u0161e nekaj ur po vadbi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se trudite izgubiti te\u017eo in \u017eelite vedeti, na kaj se osredoto\u010diti? Odkrijte klju\u010dne strategije v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Osnove preproste izgube telesne te\u017ee: presenetilo vas bo, kaj je res pomembno.<\/strong><\/a> <strong> <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Izbolj\u0161anje koordinacije celotnega telesa<\/h3>\n\n\n\n<p>Sestavljeni gibi so pogosto tehni\u010dno zahtevni. Zahtevajo koordinacijo celotnega telesa in v ve\u010dini primerov vklju\u010dujejo tudi mi\u0161ice jedra. S tem se <strong>krepijo globoke stabilizacijske mi\u0161ice (DSM),<\/strong> kar izbolj\u0161a splo\u0161no stabilnost in dr\u017eo. Bolj\u0161a mo\u010d jedra ni koristna le za \u0161portne dose\u017eke &#8211; pomaga tudi pri vsakodnevnih dejavnostih, kot je dvigovanje predmetov s tal. Poskbijo za bolj uravnote\u017eeno telo, kar zmanj\u0161a tveganje za padce. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj izbolj\u0161ati koordinacijo, vam priporo\u010damo, da preizkusite <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najbolj\u0161ih vaj za izbolj\u0161anje stabilnosti, krepitev hrbta in vzpostavitev nadzora nad celotnim telesom<\/strong><\/a>.<\/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=\"51223,74608,55867,74176,74602,68998,74104,68977,64681,80524,61885,49009,53680,74329,51190 \" ><\/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=\"10_najboljsih_sestavljenih_vaj\"><\/span>10 najbolj\u0161ih sestavljenih vaj <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete z vadbo, se prepri\u010dajte, da imate pripravljeno vso potrebno opremo. Za vaje, navedene v \u010dlanku, boste potrebovali palico z ute\u017emi, name\u0161\u010deno na stojalu, <a href=\"https:\/\/gymbeam.si\/zascitna-blazina-barbell-pad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">za\u0161\u010ditno blazinico za palico<\/a>, ro\u010dko, kettlebell, klop in <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">vadbeno blazino<\/a>. <strong>Ve\u010dina vaj vklju\u010duje tudi razli\u010dice z alternativno opremo<\/strong> &#8211; tako da, \u010de nimate dostopa do palice, lahko pogosto uporabite ro\u010dke kot zamenjavo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izberite vaje, ki ustrezajo va\u0161emu na\u010drtu vadbe, ali pa se zgledujte po vadbi za celotno telo, ki je navedena v nadaljevanju. <strong>Vedno za\u010dnite z ogrevanjem<\/strong> &#8211; to je lahko tek na tekalni stezi, uporaba vesla\u0161ke naprave, poskoki ali <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">skakanje s kolebnico<\/a>. <strong>Nato nadaljujte z dinami\u010dnimi vajami za gibljivost celotnega telesa,<\/strong> od glave do pet. Glavno vadbo za\u010dnite z la\u017ejimi ute\u017emi, da osvojite pravilno formo in postopoma pove\u010dujte obremenitev glede na po\u010dutje in <a href=\"https:\/\/gymbeam.si\/blog\/kaksne-utezi-je-treba-dvigovati-za-rast-misic-povecanje-moci-ali-hujsanje\/\" target=\"_blank\" rel=\"noreferrer noopener\">cilje treninga<\/a>. Vadbo zaklju\u010dite s kratkim raztezanjem, da si mi\u0161ice opomorejo.<\/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. Potisk s prsi (ang. Bench Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet <a href=\"https:\/\/gymbeam.si\/ravna-klop-za-vadbo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">na ravno klop<\/a>. Ramena potisnite nazaj (retrakcija lopatic) in palico primite z dlanmi obrnjenimi navzdol. Va\u0161a zapestja naj ostanejo ravna, komolci pa neposredno pod palico. Razmik med rokami naj bo nekoliko \u0161ir\u0161i od \u0161irine ramen. Stopala naj bodo plosko na tleh, kolena pa pribli\u017eno pod pravim kotom. Lahek lok v ledvenem delu hrbta je med vajo sprejemljiv. Ramena in zadnjica naj ves \u010das ostajata v stiku s klopjo. Med gibanjem imejte aktivirane mi\u0161ice trupa in zadnjice.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Palico potisnite v za\u010detni polo\u017eaj nad prsi. Vdihnite in jo po\u010dasi spu\u0161\u010dajte proti prsim. V spodnjem polo\u017eaju naj se palica rahlo dotakne sredine prsnice. Roke naj pri tem tvorijo pribli\u017eno 45\u201360\u00b0 kot s trupom. Izdihnite in palico potisnite navzgor z aktivacijo prsnih mi\u0161ic, dokler roke niso skoraj povsem iztegnjene. Gib palice naj sledi rahlo ukrivljeni poti. Ko se vrnete v zgornji polo\u017eaj, nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Pretirano raz\u0161irjanje ali prekomerno zapiranje komolcev ob telesu, nenadzorovano gibanje, uporaba neprimerne te\u017ee, pretirano uslo\u010danje hrbta, slaba aktivacija trupa in zadnjice ter omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno prsne mi\u0161ice (pektoralne), tricepsi in sprednje ramenske mi\u0161ice. Sekundarno podlakti, zgornji del hrbta (stabilizatorji lopatic) ter stabilizatorji trupa.<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/bench.gif\" alt=\"Kako pravilno izvajati potisk s prsi (bench press)\" class=\"wp-image-712622\" title=\"Kako pravilno izvajati potisk s prsi (bench press)\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Potisk s prsi z ro\u010dkami (ang. Dumbbell Bench Press)<\/h5>\n\n\n\n<p>\u010ce nimate dostopa do palice, lahko to vajo izvajate z ro\u010dkami. Ena izmed prednosti te razli\u010dice je, da omogo\u010da enostransko obremenitev in ve\u010dji obseg gibanja. Ko potiskate ro\u010dki navzgor, ju poskusite rahlo pribli\u017eati drugo drugi &#8211; s tem dodatno aktivirate notranji del prsi.<\/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\">2. Potisk s prsi z o\u017ejim ali \u0161ir\u0161im prijemom<strong><\/strong><\/h5>\n\n\n\n<p>S prilagajanjem \u0161irine prijema se spremeni aktivacija mi\u0161ic. O\u017eji prijem bolj obremeni tricepse, medtem ko \u0161ir\u0161i prijem pove\u010da aktivacijo prsnih mi\u0161ic.  <\/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. Dvig ro\u010dke \u010dez glavo (ang. Dumbbell Pullover)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Zgornji del hrbta naslonite pre\u010dno na ravno klop. Stopala naj bodo plosko na tleh, kolena pokr\u010dena. Roki iztegnite nad glavo in primite ro\u010dko na vrhu, tako da dr\u017eite ute\u017e za kolute ali \u0161esterokotna konca. Komolci naj bodo rahlo pokr\u010deni. Med celotno vajo imejte aktivirane trebu\u0161ne in zadnji\u010dne mi\u0161ice.     <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite ter z aktivacijo prsnih in mi\u0161ic rok dvignite ro\u010dko nad prsi. Nato z vdihom kontrolirano vrnite ro\u010dko v za\u010detni polo\u017eaj. Gibanje ponovite teko\u010de, toliko ponovitev, kot je predvideno.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje komolcev, nenadzorovano gibanje, uporaba prevelike te\u017ee, prekomerno uslo\u010danje hrbta ter omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice: <\/strong>Primarno \u0161iroka hrbtna mi\u0161ica (latissimus dorsi) in prsne mi\u0161ice (zlasti spodnji del). Sekundarno tricepsi, zgornji del hrbta (mi\u0161ice ob lopaticah), sprednja nazob\u010dana mi\u0161ica (serratus anterior) ter stabilizatorji trupa. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/pullover.gif\" alt=\"Kako pravilno izvajati izteg z ro\u010dko \u010dez glavo (dumbbell pullover)?\" class=\"wp-image-712690\" title=\"Kako pravilno izvajati izteg z ro\u010dko \u010dez glavo (dumbbell pullover)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Dvig \u010dez glavo s plo\u0161\u010dato ute\u017ejo ali kettlebellom<\/h5>\n\n\n\n<p>\u010ce nimate na voljo ro\u010dke, lahko uporabite plo\u0161\u010dato ute\u017e ali kettlebell. Ute\u017e dr\u017eite ob straneh, kettlebell pa primite z obema rokama za ro\u010daj s strani. Vajo izvedite enako kot z ro\u010dko.  <\/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\">2. Izteg \u010dez glavo z ukrivljeno palico (EZ palico)<strong><\/strong><\/h5>\n\n\n\n<p>To gibanje lahko izvedete tudi s kratko ukrivljeno palico (EZ palico). Palico primite na sredini z dlanmi obrnjenimi navzdol, pri \u010demer naj bodo roke nekoliko bli\u017eje skupaj kot je \u0161irina ramen. Vajo izvedite enako kot z ro\u010dko.  <\/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. Potisk palice nad glavo (ang. Overhead Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali v \u0161irini ramen in palico primite z obema rokama, z dlanmi obrnjenimi navzdol. Telo naj bo vzravnano, kolena rahlo pokr\u010dena. Palico primite pred zgornji del prsi in dvignite do polo\u017eaja tik pod brado. Zapestja naj bodo ravna, ramena povlecite navzdol in stran od u\u0161es ter aktivirajte lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite in v kontroliranem gibu potisnite palico nad glavo. Z vdihom jo gladko vrnite v za\u010detni polo\u017eaj. Gibanje ponovite tolikokrat, kot je predvideno.   <\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Dvigovanje ramen, upognjena zapestja, nenadzorovano (sunkovito) gibanje, uporaba neprimerne te\u017ee in pretirano nagibanje nazaj.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice: <\/strong>Primarno deltoidi (rame), tricepsi in zgornji del prsi. Sekundarno zgornji trapez, mi\u0161ice trupa, stabilizatorji trupa ter spodnji del 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.com\/blog\/wp-content\/uploads\/2025\/04\/striktni-press.gif\" alt=\"Kako pravilno izvajati striktni potisk nad glavo (strict press)?\" class=\"wp-image-712724\" title=\"Kako pravilno izvajati striktni potisk nad glavo (strict press)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Potisk nad glavo z ro\u010dkami ali kettlebellom<\/h5>\n\n\n\n<p>To gibanje lahko enako u\u010dinkovito izvajate tudi s parom ro\u010dk ali kettlebellov. Dr\u017eite jih ob ramenih in izvedite potisk na enak na\u010din kot s palico.  <\/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. Dvig palice v predklonu (ang. Barbell Bent-Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali v \u0161irini bokov in rahlo pokr\u010dite kolena. Nagnite se naprej v kolkih, pri \u010demer ohranite naravno ukrivljenost hrbtenice. Ramena povlecite stran od u\u0161es, glava naj bo v podalj\u0161ku hrbtenice. Palico primite z dlanmi obrnjenimi navzdol, v \u0161irini ramen in jo dvignite do polo\u017eaja tik nad koleni.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Izdihnite in z aktivacijo hrbtnih mi\u0161ic povlecite palico proti bokom. Nato jo pod nadzorom vrnite v polo\u017eaj tik nad koleni in nadaljujte z naslednjo ponovitvijo. <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Ukrivljena hrbtenica, zaklepanje kolen, premalo nagiba naprej ter omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno trapez, hrbtne mi\u0161ice (vklju\u010dno s \u0161iroko hrbtno mi\u0161ico \u2013 latissimus dorsi), roke in podlakti. Sekundarno zadnjica in zadnje stegenske mi\u0161ice (hamstringi).  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/bent-over-row.gif\" alt=\"Kako pravilno izvajati veslanje v predklonu (bent-over row)?\" class=\"wp-image-712639\" title=\"Kako pravilno izvajati veslanje v predklonu (bent-over row)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Dvigovanje v predklonu z ro\u010dkami ali kettlebellom<\/h5>\n\n\n\n<p>\u010ce nimate palice, lahko to gibanje izvedete z dvema ro\u010dkama ali kettlebelloma. Uporabite prijem z dlanmi obrnjenimi navzdol in ute\u017ei vlecite proti pasu. Polo\u017eaj telesa naj ostane enak kot pri izvedbi s palico.  <\/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\">2. Dvigovanje v predklonu z vre\u010do za vadbo<\/h5>\n\n\n\n<p>Uporabite lahko tudi powerbag ali vadbeno <a href=\"https:\/\/gymbeam.si\/water-powerbag-vreca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vre\u010do napolnjeno z vodo<\/a>. Primite ro\u010daje in izvedite vajo na enak na\u010din kot s palico.<\/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\">3. Dviganje v predklonu s palico s spodnjim oprijemom<\/h5>\n\n\n\n<p>\u010ce \u017eelite bolj obremeniti bicepse, zamenjajte prijem in uporabite prijem z dlanmi obrnjenimi navzgor. Ta razli\u010dica pove\u010da vklju\u010denost mi\u0161ic rok, \u0161e posebej bicepsov.  <\/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. Trebu\u0161njaki z ute\u017emi (ang. Dumbbell Roll-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na hrbet z iztegnjenima nogama. V eni roki dr\u017eite ute\u017e in jo iztegnite pred seboj. Druga roka naj po\u010diva ob telesu, iztegnjena ob strani.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Za\u010dnite z izdihom in aktivirajte jedro, da se zvijete v sede\u010d polo\u017eaj, pri tem pa ohranite noge iztegnjene. Ko se dvigate, dvignite ute\u017e v nadglavni potisk. Ob vdihu se po\u010dasi spustite nazaj na tla s popolnim nadzorom. Ponovite \u017eeleno \u0161tevilo ponovitev, nato zamenjajte roki.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nepopoln obseg gibanja, pomanjkanje nadzora med gibanjem ter prekomerno izbo\u010denje hrbta. <\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Predvsem rectus abdominis (trebu\u0161ne mi\u0161ice) in ramenske mi\u0161ice. Sekundarno pa so vklju\u010dene \u0161e mi\u0161ice po\u0161evnih trebu\u0161nih mi\u0161ic, fleksorji kolkov, ekstenzorji hrbtenice in stabilizatorji trupa.  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/roll-up.gif\" alt=\"Kako izvajati trebu\u0161njake z ute\u017emi (Dumbbell Roll-Ups)?\" class=\"wp-image-712707\" title=\"Kako izvajati trebu\u0161njake z ute\u017emi (Dumbbell Roll-Ups)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Trebu\u0161njaki z ute\u017eno plo\u0161\u010do<\/h5>\n\n\n\n<p>Namesto ro\u010dke lahko uporabite ute\u017eno plo\u0161\u010do. Primite jo z obema rokama, iztegnjenima pred seboj, medtem ko le\u017eite. Nato izvedite vajo enako kot pri razli\u010dici z ro\u010dko.<\/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. Ruski zamah s kettlebellom (ang. Russian Kettlebell Swing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali pribli\u017eno v \u0161irini ramen. Kettlebell dr\u017eite z obema rokama iztegnjenima pred seboj. Hrbet naj bo ves \u010das raven, ramena potegnjena navzdol, trup aktiviran, pogled pa usmerjen naravnost naprej.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z vdihom se nagnite naprej v kolkih in rahlo pokr\u010dite kolena, pri \u010demer spustite kettlebell med noge. Z izdihom potisnite boke naprej z aktivacijo zadnjice in zadnjih stegenskih mi\u0161ic ter zamahnite s kettlebellom naprej in navzgor do pribli\u017eno vi\u0161ine prsi ali o\u010di. Nato se vrnite v za\u010detni polo\u017eaj in takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Zaokro\u017een ali pretirano uslo\u010den hrbet, sesedanje kolen navznoter ter premalo aktivacije spodnjega dela telesa. <\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno zadnjica, zadnje stegenske mi\u0161ice (hamstringi) in iztegovalki hrbtenice. Sekundarno mi\u0161ice trupa, hrbta in podlakti. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/swing.gif\" alt=\"Kako pravilno izvajati zamah s kettlebellom (kettlebell swing)?\" class=\"wp-image-712741\" title=\"Kako pravilno izvajati zamah s kettlebellom (kettlebell swing)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Ameri\u0161ki zamah s kettlebellom<\/h5>\n\n\n\n<p>\u010ce \u017eelite bolj vklju\u010diti ramena, poskusite z ameri\u0161kim zamahom. Na vrhu giba dvignite kettlebell nad glavo. Z nadzorovanim zamahom ga pripeljite v popolnoma iztegnjen polo\u017eaj nad glavo, tako da je spodnji del obrnjen proti stropu. Nato takoj nadaljujte z naslednjo ponovitvijo.    <\/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. Dvigi bokov z ute\u017eno palico (ang. Barbell Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na tla tako, da je zgornji del hrbta naslonjen na klop, glava pa poravnana s hrbtenico. Prazno ali obte\u017eeno palico namestite na boke. Za ve\u010dje udobje uporabite za\u0161\u010ditno <a href=\"https:\/\/gymbeam.si\/barbell-pad-pink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">blazinico za palico<\/a>. Stopala pribli\u017eajte zadnjici in jih polo\u017eite plosko na tla ali pa se opirajte na pete. Stopala naj bodo pribli\u017eno v \u0161irini ramen, kolena pa obrnjena rahlo navzven.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Aktivirajte trup. Z izdihom potisnite boke navzgor z mo\u010dnim stiskom zadnjice in dvignite palico, dokler trup ni vzporeden s tlemi. V zgornjem polo\u017eaju zadr\u017eite kontrakcijo eno do dve sekundi, nato boke kontrolirano spustite nazaj na tla. Nato nadaljujte z naslednjo ponovitvijo.   <\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Pretirano uslo\u010danje spodnjega dela hrbta v zgornjem polo\u017eaju, napenjanje vratu, nenadzorovano gibanje, napa\u010dna postavitev stopal, premajhen obseg gibanja ter uporaba neprimerne te\u017ee.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno zadnjica in zadnje stegenske mi\u0161ice (hamstringi). Sekundarno kvadricepsi, iztegovalki hrbtenice in mi\u0161ice trupa. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/hip-thrust.gif\" alt=\"Kako pravilno izvajati dvige bokov (hip thrusts)?\" class=\"wp-image-712673\" title=\"Kako pravilno izvajati dvige bokov (hip thrusts)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Dvigi bokov s kettlebellom ali ro\u010dko<\/h5>\n\n\n\n<p>\u010ce nimate palice, lahko to gibanje izvedete s kettlebellom ali ro\u010dko. Ute\u017e polo\u017eite \u010dez boke in jo dr\u017eite z obema rokama. Nato izvedite gib enako kot pri razli\u010dici s palico.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih dvigov bokov in u\u010dinkovitih razli\u010dicah, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako pravilno izvajati dvige bokov za popoln trening zadnjice: 6 najbolj\u0161ih razli\u010dic.<\/strong><\/a> <strong> <\/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\">8. Mrtvi dvig s palico (ang. Barbell Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred nalo\u017eeno palico ali trap palico s stopali pribli\u017eno v \u0161irini bokov, prsti naj gledajo naravnost naprej. Pokr\u010dite kolena in se nagnite v kolkih, pri \u010demer ohranite naravno ukrivljenost hrbtenice in glavo poravnano s hrbtenico. Palico primite z obema rokama &#8211; bodisi z dlanmi obrnjenimi navzdol ali z me\u0161anim prijemom za te\u017eje obremenitve (ena roka z dlanjo navzdol, druga navzgor). Roke naj bodo pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite, nato z izdihom za\u010dnite dvig s potiskom skozi noge in aktivacijo zadnjice. Najprej iztegnite kolena, nato \u0161e trup, v enem teko\u010dem gibu. Palica naj med dvigovanjem ostane \u010dim bli\u017eje telesu. Nato brez prekinitev nadaljujte z naslednjo ponovitvijo.   <\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Zaokro\u017eena hrbtenica, nenadzorovano gibanje, omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno zadnjica, zadnje stegenske mi\u0161ice (hamstringi) in iztegovalki hrbtenice. Sekundarno kvadricepsi, trapez, \u0161iroka hrbtna mi\u0161ica (latissimus dorsi), podlakti in mi\u0161ice trupa. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/deadlift.gif\" alt=\"Kako pravilno izvajati mrtvi dvig (deadlift)?\" class=\"wp-image-712656\" title=\"Kako pravilno izvajati mrtvi dvig (deadlift)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtvi dvig (ang. Sumo Deadlift)<\/h5>\n\n\n\n<p>\u010ce \u017eelite bolj obremeniti notranji del stegen, poskusite s sumo mrtvim dvigom. Klju\u010dna razlika je v postavitvi nog. Stojte s stopali \u0161ir\u0161e od ramen, prsti in kolena naj bodo obrnjeni navzven. Palico primite v \u0161irini ramen in gib izvedite enako kot pri klasi\u010dnem 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\">2. Romunski mrtvi dvig (ang. Romanian Deadlift)<\/h5>\n\n\n\n<p>Romunski mrtvi dvig je odli\u010dna izbira za vse, ki \u017eelijo intenzivneje obremeniti zadnjico in zadnje stegenske mi\u0161ice. Vaja se za\u010dne iz druga\u010dnega za\u010detnega polo\u017eaja. Stojte vzravnano s stopali v \u0161irini bokov in palico primite z obema rokama pribli\u017eno v \u0161irini ramen. Palico dr\u017eite pred stegni z iztegnjenimi rokami. Vdihnite, nato pomaknite boke nazaj in se nagnite v kolkih, da palico kontrolirano spustite ob sprednji strani nog. Hrbet naj ostane v nevtralnem polo\u017eaju, palica pa naj bo ves \u010das blizu telesa. Ko za\u010dutite razteg v zadnjih stegenskih mi\u0161icah, izdihnite in potisnite boke naprej, da se vrnete v stoje\u010di polo\u017eaj. Nato takoj nadaljujte z naslednjo ponovitvijo.       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160e ve\u010d u\u010dinkovitih razli\u010dic mrtvih dvigov boste na\u0161li v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mrtvi dvigi: prednosti, pravilna izvedba in naju\u010dinkovitej\u0161e razli\u010dice.<\/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\">9. Po\u010dep s palico za vratom (ang. Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Nastavite obte\u017eeno palico v stojalo za po\u010dep pribli\u017eno v vi\u0161ini klju\u010dnic. Stopite pod palico s stopali pribli\u017eno v \u0161irini ramen. Palico naslonite na zgornji del hrbta (ne na vrat), roke polo\u017eite nekoliko \u0161ir\u0161e od ramen in jo trdno primite preko zgornjega dela hrbta (ne vratu) jo primite z obema rokama ob ramenih, komolci naj bodo usmerjeni navzdol. Aktivirajte trup, dvignite palico iz stojala in stopite korak nazaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite in za\u010dnite po\u010dep s pomikom bokov nazaj in navzdol. Izberite globino, pri kateri lahko ohranite naravno ukrivljenost hrbtenice in se varno vrnete v stoje\u010di polo\u017eaj. Koleno, gle\u017eenj in prsti naj bodo poravnani v ravni liniji. Izdihnite in se z mo\u010djo zadnjice ter kvadricepsov potisnite nazaj v stojo. Nadaljujte z naslednjo ponovitvijo. Po kon\u010danem nizu palico previdno vrnite na stojalo.      <\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Pretirano uslo\u010danje spodnjega dela hrbta, preplitki po\u010depi, prevelik nagib naprej, sesedanje kolen navznoter, neenakomerna porazdelitev te\u017ee, prekomerno nagibanje na prste ali pete ter uporaba neprimerne obremenitve. <\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno zadnjica, kvadricepsi in zadnje stegenske mi\u0161ice (hamstringi). Sekundarno iztegovalki hrbtenice, me\u010da, notranje stegenske mi\u0161ice (adduktorji) ter stabilizatorji trupa. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/back-squat.gif\" alt=\"Kako pravilno izvajati po\u010dep s palico na hrbtu (back squat)?\" class=\"wp-image-712605\" title=\"Kako pravilno izvajati po\u010dep s palico na hrbtu (back squat)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Po\u010dep z ute\u017eno ro\u010dko ali kettlebellom<\/h5>\n\n\n\n<p>Po\u010depe lahko izvajate tudi z ro\u010dko ali kettlebellom. Ro\u010dko dr\u017eite za ute\u017eni del, kettlebell pa obrnite narobe in ga primite za spodnji del (zvonec). Ute\u017e naj bo ves \u010das v vi\u0161ini prsnega ko\u0161a. Osredoto\u010dite se na to, da ohranjate prsni ko\u0161 dvignjen, po\u010dep pa izvedite enako kot pri razli\u010dici s palico.    <\/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\">2. Po\u010dep z ute\u017eno palico pred telesom<\/h5>\n\n\n\n<p>\u010ce \u017eelite bolj obremeniti sprednji del stegen in manj zadnjico, poskusite s sprednjimi po\u010depi. Palico dr\u017eite spredaj, naslonjeno na ramena, pri \u010demer naj komolci ves \u010das gledajo naprej. Ohranite dvignjen prsni ko\u0161, aktivirajte trup in poskrbite za pravilno izvedbo po\u010depa.   <\/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. Izpadni korak nazaj s palico na hrbtu (ang. Barbell Back Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte s stopali v \u0161irini bokov. Nalo\u017eite palico na stojalo za po\u010dep in prilagodite te\u017eo z dodajanjem ali odstranjevanjem ute\u017ei. Palico namestite preko zgornjega dela hrbta in jo primite z rokami ob ramenih.  <\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vdihnite, prenesite te\u017eo na eno nogo in z drugo nogo stopite nazaj v kontroliran izpadni korak. Spu\u0161\u010dajte zadnje koleno proti tlom, dokler sprednje stegno ne tvori pribli\u017eno 90-stopinjskega kota z golenico &#8211; ali \u0161e globlje, \u010de vam gibljivost to omogo\u010da. Izdihnite in se s potiskom skozi peto sprednje noge vrnite v stoje\u010di polo\u017eaj, nato ponovite z drugo nogo.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Preplitki izpadni koraki, pretiran nagib naprej, sesedanje kolen navznoter, slaba porazdelitev te\u017ee ter nekoordinirano gibanje.<\/li>\n\n\n\n<li><strong>Aktivirane mi\u0161ice:<\/strong> Primarno zadnjica in kvadricepsi. Sekundarno zadnje stegenske mi\u0161ice (hamstringi), me\u010da, mi\u0161ice trupa in adduktorji (notranje stegenske mi\u0161ice). <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/vypady-2-1.gif\" alt=\"Kako pravilno izvajati izpadne korake s palico (barbell lunges)?\" class=\"wp-image-712811\" title=\"Kako pravilno izvajati izpadne korake s palico (barbell lunges)?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne razli\u010dice: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Izpadni koraki naprej<\/h5>\n\n\n\n<p>Namesto da stopite nazaj, izvedite izpadne korake naprej, s \u010dimer boste bolj obremenili kvadricepse in nekoliko manj zadnjico. Izmeni\u010dno stopajte naprej z vsako nogo.  <\/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\">2. Izpadni korak z eno ro\u010dko nad glavo<\/h5>\n\n\n\n<p>\u010ce \u017eelite vklju\u010diti tudi zgornji del telesa, poskusite izpadne korake z ro\u010dko nad glavo. Ta razli\u010dica dodatno aktivira ramena, trapezno mi\u0161ico in globoke stabilizatorje hrbtenice. Ro\u010dko dr\u017eite nad glavo v eni roki, drugo roko pa polo\u017eite na bok ali iztegnite naprej za ravnote\u017eje. Aktivirajte trup in izvedite izpadne korake naprej ali nazaj.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160e ve\u010d u\u010dinkovitih razli\u010dic po\u010depov in izpadnih korakov boste na\u0161li v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako izvajati po\u010depe in izpadne korake: pravilna tehnika in 15 najbolj\u0161ih 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=\"2_vadbena_programa_za_celo_telo\"><\/span>2 vadbena programa za celo telo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sestavljene vaje bi morale biti<span style=\"margin: 0px; padding: 0px;\"> <\/span><strong>vklju\u010dene v va\u0161 trening 2\u20133-krat na teden.<\/strong> Med posameznimi vadbami si vedno zagotovite dovolj \u010dasa za regeneracijo &#8211; vsaj 48 ur za velike mi\u0161i\u010dne skupine &#8211; da se telo lahko u\u010dinkovito <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">regenerira<\/a>. Glede na va\u0161e cilje lahko svoj program dopolnite tudi z izolacijskimi vajami, kot so upogibi za bicepse, iztegi za tricepse ali dvigi za ramena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V spodnjih primerih trening programov boste na\u0161li priporo\u010dene obremenitve (izra\u017eene kot odstotek va\u0161ega 1RM &#8211; najve\u010dja te\u017ea za eno ponovitev), razpone ponovitev in serij ter \u010das po\u010ditka, ki so <strong>optimalni za rast mi\u0161ic.<\/strong> \u010ce so va\u0161i cilji druga\u010dni, prilagodite te vrednosti glede na spodnjo tabelo. <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<h3 class=\"wp-block-heading\">Priporo\u010dena obremenitev, \u0161tevilo ponovitev, serij in \u010das po\u010ditka glede na cilj vadbe <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Primarni cilj vadbe<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obremenitev (% od 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ponovitve<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Serije<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cas po\u010ditka<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u010danje mo\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund\u20134 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161ic (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mi\u0161i\u010dna vzdr\u017eljivost<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izguba telesne te\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce niste prepri\u010dani, kako sestaviti celovit vadbeni program, si oglejte \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako oblikovati u\u010dinkovit vadbeni na\u010drt za vadbo v fitnesu.<\/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\">1. Trening celega telesa z osnovnimi dvigi za mo\u010d in rast mi\u0161ic<\/h3>\n\n\n\n<p>Trening 1 temelji na <strong>treh osnovnih dvigih<\/strong> &#8211; po\u010depu, mrtvem dvigu in potisku s prsi. Gre za najcelovitej\u0161e in najbolj zahtevne vaje, ki prina\u0161ajo velike napredke v mo\u010di in mi\u0161i\u010dni masi. Dodali smo \u0161e potisk palice nad glavo, da vklju\u010dimo ramena in zaokro\u017eimo vadbeno enoto.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vaja<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obremenitev (% od 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ponovitve<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Serije<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010ditek med serijami<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dep s palico na hrbtu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Klasi\u010dni mrtvi dvig<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisk s prsi (bench press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisk palice nad glavo (overhead barbell press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\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. Trening celega telesa s sestavljenimi vajami<\/h3>\n\n\n\n<p>Ta drugi trening se za\u010dne z<span style=\"margin: 0px; padding: 0px;\"> <\/span><strong>izpadnimi koraki nazaj, enostranskim gibanjem<\/strong> &#8211; kar pomeni, da trenirate eno nogo naenkrat, kar pomaga pri zmanj\u0161evanju mi\u0161i\u010dnih neravnovesij. Nato sledijo zamahi s kettlebellom za mo\u010d spodnjega dela telesa, trening pa zaklju\u010dite s sklopom sestavljenih vaj za zgornji del telesa.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vaja<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obremenitev (% od 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ponovitve<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Serije<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010ditek med serijami<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Izpadni koraki nazaj s palico na hrbtu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (na vsako nogo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zamah s kettlebellom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dvig palice v predklonu<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izteg z ro\u010dko \u010dez glavo<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trebu\u0161njaki z ro\u010dko<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (na vsako roko)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce \u017eelite bolj osredoto\u010deno trenirati posamezne mi\u0161i\u010dne skupine zgornjega dela telesa, si oglejte na\u0161e najbolj\u0161e vaje za <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" rel=\"noreferrer noopener\">ramena<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">bicepse<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">tricepse<\/a>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hrbet<\/strong> <\/a>ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\">trup<\/a>.<\/strong><\/li>\n\n\n\n<li>Za cilje, povezane s spodnjim delom telesa, si oglejte najbolj\u0161e vaje za <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadnjico in noge<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadnje stegenske mi\u0161ice<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stegna in me\u010da<\/strong><\/a><strong>.<\/strong> <\/li>\n\n\n\n<li>Treningi za celo telo lahko vklju\u010dujejo tudi <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-z-olimpijsko-palico-10-osnovnih-vaj-za-celotno-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">osnovne vaje z uporabo palic<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/vadba-z-uteznimi-rockami-12-najucinkovitejsih-vaj-za-celotno-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">ro\u010dk<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/15-najboljsih-vaj-za-celotno-telo-za-katere-potrebujete-le-power-bag\/\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagov<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010ce \u017eelite vadbo podpreti z ustrezno prehrano, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/prilagojen-nacrt-prehrane-celovit-vodnik-za-nacrtovanje-prehrane-na-podlagi-kalorij-in-hranilnih-vrednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Na\u010drtovanje obrokov po meri: Celovit vodnik za izra\u010dunavanje kalorij in makro hranil.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sestavljene vaje so idealen dodatek k rutini za celotno telo. Usmerjene so v ve\u010d mi\u0161i\u010dnih skupin hkrati, kar vam <strong>pomaga pri krepitvi mo\u010di in mi\u0161ic ter podpira izgubo ma\u0161\u010dobe.<\/strong> Izbolj\u0161ajo tudi koordinacijo in prihranijo \u010das v telovadnici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce jih \u017eelite vklju\u010diti v svoj na\u010drt vadbe, <strong>za\u010dnite z obvladovanjem pravilne tehnike.<\/strong> \u0160ele nato postopoma pove\u010dajte obremenitev. Te gibe lahko izvajate 2-3-krat na teden, odvisno od va\u0161ega urnika, vendar poskrbite, da med posameznimi treningi po\u010divate vsaj 48 ur. Regeneracija, spanje in uravnote\u017eena prehrana so klju\u010dni deli sestavljanke.<\/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 ja, ga delite s prijatelji in raz\u0161irite motivacijo za vadbo s sestavljenimi vajami!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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 sestaviti u\u010dinkovit trening za celo telo? Preizkusite sestavljene vaje iz dana\u0161njega \u010dlanka &#8211; pomagale vam bodo razviti mo\u010d, pove\u010dati mi\u0161i\u010dno maso in izgubiti ma\u0161\u010dobo.<\/p>\n","protected":false},"author":129,"featured_media":712533,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7485,7263,6459,6423],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-715880","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-trening-za-moc","10":"tag-vadba-sl","11":"tag-vaje-za-noge","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najbolj\u0161ih sestavljenih vaj za rast mi\u0161ic, mo\u010d in izgubo ma\u0161\u010dobe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sestavljene vaje, kot so po\u010depi in mrtvi dvigi, krepijo mo\u010d in mi\u0161ice ter podpirajo izgubo ma\u0161\u010dobe. 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