{"id":746695,"date":"2025-11-12T18:43:15","date_gmt":"2025-11-12T17:43:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=746695"},"modified":"2025-11-12T18:43:15","modified_gmt":"2025-11-12T17:43:15","slug":"dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/","title":{"rendered":"Dinami\u010dno raztezanje: vodnik za mobilnost pred vadbo za bolj\u0161o zmogljivost"},"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\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Kaj_je_dinamicno_raztezanje\" title=\"Kaj je dinami\u010dno raztezanje?\">Kaj je dinami\u010dno raztezanje?<\/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\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#5_prednosti_dinamicnega_raztezanja_pred_treningom\" title=\"5 prednosti dinami\u010dnega raztezanja pred treningom\">5 prednosti dinami\u010dnega raztezanja pred treningom<\/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\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Mobilnost_pred_vadbo_Najboljse_vaje_za_celo_telo\" title=\"Mobilnost pred vadbo: Najbolj\u0161e vaje za celo telo\">Mobilnost pred vadbo: Najbolj\u0161e vaje za celo telo<\/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\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Raztezanje_ramen_in_zgornjega_dela_hrbta\" title=\"Raztezanje ramen in zgornjega dela hrbta\">Raztezanje ramen in zgornjega dela hrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Raztezanje_prsnega_kosa_in_hrbtenice\" title=\"Raztezanje prsnega ko\u0161a in hrbtenice\">Raztezanje prsnega ko\u0161a in hrbtenice<\/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\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Raztezanje_zapestij_in_podlakti\" title=\"Raztezanje zapestij in podlakti\">Raztezanje zapestij in podlakti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Raztezanje_kolkov_in_spodnjega_dela_telesa\" title=\"Raztezanje kolkov in spodnjega dela telesa\">Raztezanje kolkov in spodnjega dela telesa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Celovit_razteg_celega_telesa\" title=\"Celovit razteg celega telesa\">Celovit razteg celega telesa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#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-10\" href=\"https:\/\/gymbeam.si\/blog\/dinamicno-raztezanje-vodnik-za-mobilnost-pred-vadbo-za-boljso-zmogljivost\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti\">Kaj bi si morali zapomniti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kako izgleda va\u0161e ogrevanje? Nekaj minut na tekalni stezi in hitro raztezanje stegen? \u010ce je tako, morda zamujate skrite rezerve v svoji zmogljivosti in po nepotrebnem tvegate po\u0161kodbe. Stati\u010dno raztezanje pred vadbo je sedaj \u017ee zastarel koncept. Sodoben pristop, ki ga uporabljajo vrhunski \u0161portniki, se imenuje mobilnost. <strong>Ne gre za pasivno raztezanje, temve\u010d za aktivno pripravo sklepov in mi\u0161ic na obremenitev. <\/strong>Poglejmo, kako lahko teh nekaj dodatnih minut izbolj\u0161a va\u0161o celotno vadbo.<\/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_dinamicno_raztezanje\"><\/span>Kaj je dinami\u010dno raztezanje?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliko od klasi\u010dnega stati\u010dnega raztezanja, kjer dr\u017eite en polo\u017eaj, se dinami\u010dno raztezanje osredoto\u010da na <strong>aktivno in nadzorovano gibanje skozi celoten obseg gibanja sklepov. <\/strong>Ne gre le za to, koliko se lahko pasivno raztegnete, ampak kako dobro lahko <strong>aktivno nadzorujete<\/strong> svoje sklepe in mi\u0161ice. Ta sposobnost je klju\u010d do bolj\u0161ega, mo\u010dnej\u0161ega in bolj zdravega gibanja.<\/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\">Kak\u0161na je razlika med stati\u010dnim in dinami\u010dnim raztezanjem? <strong><\/strong><\/h3>\n\n\n\n<p>Mnogi ljudje zamenjujejo stati\u010dno in dinami\u010dno raztezanje, vendar ima vsako svoje nenadomestljivo mesto pri treningu, kot je prikazano v naslednji primerjavi.<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Dinami\u010dno raztezanje (mobilnost)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Stati\u010dno raztezanje<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kdaj je primerno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pred treningom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po treningu, na dneve po\u010ditka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cilj<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aktivacija, priprava na zmogljivost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sprostitev, pove\u010dana gibljivost<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izvedba<\/td><td class=\"has-text-align-center\" data-align=\"center\">Teko\u010de gibanje skozi celoten obseg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadr\u017eevanje v skrajnem polo\u017eaju (15-30 s)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">U\u010dinek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pove\u010dana zmogljivost, prepre\u010devanje po\u0161kodb<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sprostitev mi\u0161ic, regeneracija<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_prednosti_dinamicnega_raztezanja_pred_treningom\"><\/span>5 prednosti dinami\u010dnega raztezanja pred treningom<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010ditev nekaj minut dinami\u010dnega raztezanja ali mobilnosti v va\u0161o rutino pred vsako vadbo prina\u0161a vrsto koristi, ki se ka\u017eejo <strong>ne le v va\u0161i zmogljivosti, ampak tudi v dolgoro\u010dnem zdravju.<\/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\">1. Zmanj\u0161ano tveganje za po\u0161kodbe <strong><\/strong><\/h3>\n\n\n\n<p>Dinami\u010dno raztezanje pove\u010da pretok krvi v mi\u0161ice, jih ogreje in pripravi na obremenitev. Prav tako aktivira sklepe in podpira proizvodnjo sinovialne teko\u010dine, ki deluje kot njihovo &#8220;mazivo&#8221;. Na ta na\u010din <strong>pripravite svoje telo na obremenitev in bistveno zmanj\u0161ate tveganje za po\u0161kodbe mi\u0161ic, tetiv ali zvine.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1, 2]<\/sup><br><\/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\">2. Izbolj\u0161ana zmogljivost med treningom <strong><\/strong><\/h3>\n\n\n\n<p>Bolj\u0161a mobilnost pomeni ve\u010dji in kakovostnej\u0161i obseg gibanja. V praksi boste to ob\u010dutili takoj: <strong>ve\u010dji obseg gibanja v gle\u017enju, na primer, omogo\u010da globlje in stabilnej\u0161e po\u010depe.<\/strong> Bolj spro\u0161\u010dena ramena in hrbtenica izbolj\u0161ata va\u0161o tehniko pri potisnih in vle\u010dnih vajah. To naredi vajo u\u010dinkovitej\u0161o in iz nje lahko potegnete najve\u010d za rast mi\u0161ic in mo\u010di. <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<h3 class=\"wp-block-heading\">3. Izbolj\u0161ana dr\u017ea in laj\u0161anje bole\u010din <strong><\/strong><\/h3>\n\n\n\n<p>Mnogi ljudje imajo zaradi sede\u010dega na\u010dina \u017eivljenja skraj\u0161ane mi\u0161ice in togo telo. Redna mobilnost pomaga odpraviti ta neravnovesja in spro\u0161\u010da napetost v klju\u010dnih predelih (kot so boki in ramena). <strong>Prispeva k bolj\u0161i dr\u017ei in zmanj\u0161uje kroni\u010dne<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>bole\u010dine v hrbtu<\/strong><\/a><strong> ali ramenih.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><br><\/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\">4. Aktivacija \u017eiv\u010dnega sistema in bolj\u0161a povezava um-mi\u0161ice <strong><\/strong><\/h3>\n\n\n\n<p>Mobilnost pomaga na trening pripraviti ne le va\u0161e mi\u0161ice, ampak tudi va\u0161e mo\u017egane. Nadzorovani gibi prebudijo va\u0161 \u017eiv\u010dni sistem in izbolj\u0161ajo propriocepcijo, sposobnost zaznavanja polo\u017eaja in gibanja lastnega telesa. Zahvaljujo\u010d temu <strong>bolje aktivirate prave mi\u0161ice med vadbo in izbolj\u0161ate tako imenovano povezavo um-mi\u0161ice,<\/strong> ki je klju\u010dna za tehniko in rast mi\u0161ic.<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, zakaj je povezava med mo\u017egani in mi\u0161icami tako pomembna, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/povezava-med-umom-in-misicami-skrito-orozje-treninga-moci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Povezava um-mi\u0161ice: Skrito oro\u017eje vadbe za mo\u010d.<\/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\">5. Mentalna priprava in uglasitev za zmogljivost <strong><\/strong><\/h3>\n\n\n\n<p>Po dolgem delovnem dnevu je lahko te\u017eko mentalno preklopiti v na\u010din vadbe. Dinami\u010dno raztezanje deluje kot prehodni ritual. Zavestni in nadzorovani gibi vas prisilijo, da se osredoto\u010dite na lastno telo in dihanje, s \u010dimer <g id=\"gid_0\">umirite um in se bolje uglasite za prihajajo\u010do zmogljivost<\/g>. To je odli\u010den na\u010din, da pustite skrbi dneva pred vrati telovadnice. <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    <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=\"44974,51088,62743,62749,62755,86395\" ><\/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=\"Mobilnost_pred_vadbo_Najboljse_vaje_za_celo_telo\"><\/span>Mobilnost pred vadbo: Najbolj\u0161e vaje za celo telo <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za bolj\u0161o preglednost smo <strong>naslednje vaje razdelili glede na dele telesa, na katere predvsem ciljajo.<\/strong> Tako lahko ustvarite svoje lastno ogrevanje, prilagojeno va\u0161im potrebam ali <a href=\"https:\/\/gymbeam.com\/blog\/vadba-in-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\">treningu<\/a>, ki vas \u010daka. Navedene vaje so primerne tudi kot jutranje ogrevanje ali kadarkoli \u010dez dan, ko \u017eelite razgibati svoje telo, na primer po dolgem sedenju. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">podloge za jogo<\/a> vam bodo za naslednje vaje koristili \u0161e <a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" rel=\"noreferrer noopener\">penasti valj z gladko povr\u0161ino<\/a> in <a href=\"https:\/\/gymbeam.si\/komplet-elasticnih-trakov-crossbands-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dolg elasti\u010dni trak<\/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=\"Raztezanje_ramen_in_zgornjega_dela_hrbta\"><\/span>Raztezanje ramen in zgornjega dela hrbta<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogoste <strong>bole\u010dine v ramenih, pokanje sklepov ali ob\u010dutek togosti<\/strong> lahko klju\u010dno omejijo va\u0161 trening. Te vaje so zasnovane za <strong>izbolj\u0161anje mobilnosti ramen,<\/strong> ki je klju\u010dna, na primer, za <strong>prepre\u010devanje po\u0161kodb rotatorne man\u0161ete in drugih te\u017eav z rameni.<\/strong> Vklju\u010dite jih pred vsako vadbo zgornjega dela telesa, \u0161e posebej, \u010de vas \u010dakajo <strong>potisne vaje ali druge<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-ramena\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vaje za ramena<\/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\">1. Raztezanje hrbta in ramen s penastim valjem (Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na <a href=\"https:\/\/gymbeam.si\/podloga-za-jogo-pro-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlogo<\/a> in polo\u017eite dlani na <a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">penasti valj<\/a> pred seboj. Ohranite hrbet v nevtralnem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med po\u010dasnim izdihom zavaljajte valj naprej in hkrati spu\u0161\u010dajte prsni ko\u0161 proti podlogi. Posku\u0161ajte ohraniti boke \u010dim bolj nad koleni, da maksimalno raztegnete zgornji del hrbta in ramena. V skrajnem polo\u017eaju, kjer \u010dutite prijetno napetost v predelu hrbta, zadr\u017eite nekaj vdihov in se nato nadzorovano vrnite. Ponovite po potrebi.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Premikanje bokov preve\u010d nazaj, zaokro\u017eevanje spodnjega dela hrbta, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_4-ezgif.com-optimize.gif\" alt=\"Kako raztezati ramena s penastim valjem?\" class=\"wp-image-743432\" title=\"Kako raztezati ramena s penastim valjem?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kro\u017eenje z rameni z elasti\u010dnim trakom (Expander Shoulder Pass Throughs)<\/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 napnite jedro. Primite <g id=\"gid_1\">elasti\u010dni trak<\/g> s \u0161irokim nadprijemom, roke dr\u017eite iztegnjene in trak pred boki. \u0160ir\u0161i kot je prijem, la\u017eja bo vaja.   <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Po\u010dasi vdihnite in z iztegnjenimi rokami dvignite elasti\u010dni trak v \u0161irokem loku navzgor, \u010dez glavo in za telo. Gibanje naj bo po\u010dasno in nadzorovano. V zadnjem polo\u017eaju zadr\u017eite trenutek in se nato z izdihom vrnite v za\u010detni polo\u017eaj. Po potrebi lahko prijem zo\u017eite, da dose\u017eete ve\u010dji razteg.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje komolcev, preozek prijem, dvigovanje ramen k u\u0161esom, pretirano upogibanje v hrbtu, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_11-ezgif.com-optimize.gif\" alt=\"Kako raztezati ramena z elasti\u010dnim trakom?\" class=\"wp-image-743439\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kro\u017eenje z rameni z elasti\u010dnim trakom (Expander Shoulder Circles)<\/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 napnite jedro. Primite <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\" target=\"_blank\" rel=\"noreferrer noopener\">elasti\u010dni trak<\/a> s \u0161irokim nadprijemom (dlani obrnjene proti telesu) in ga dr\u017eite z iztegnjenimi rokami pred seboj.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Za\u010dnite gladko gibanje z dvigom ene roke navzgor in spu\u0161\u010danjem druge navzdol. Nadaljujte s kro\u017enim gibanjem okoli glave in trupa, kot bi posku\u0161ali obkro\u017eiti celotno telo z elasti\u010dnim trakom. Roki se stalno izmenjujeta. Ena gre \u010dez glavo, medtem ko gre druga za hrbet. Gibanje naj bo gladko in neprekinjeno, po kon\u010dani eni smeri enostavno zamenjajte vodilno roko in nadaljujte z gibanjem v drugi smeri. Dihajte enakomerno in ne zadr\u017eujte diha.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Znatno upogibanje komolcev, prehitro in nenadzorovano gibanje, pretirano gibanje trupa namesto izolacije gibanja v ramenih, dvigovanje ramen k u\u0161esom.<\/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\/10\/Wallrotationsfixed_12-ezgif.com-optimize.gif\" alt=\"Kako raztezati ramena z elasti\u010dnim trakom?\" class=\"wp-image-743440\" title=\"Kako raztezati ramena z elasti\u010dnim trakom?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kro\u017eenje z rameni v opori na vseh \u0161tirih (Quadruped Shoulder Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na vse \u0161tiri, dlani postavite neposredno pod ramena in kolena pod boke. <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte enakomerno in za\u010dnite po\u010dasi kro\u017eiti z rameni v eno stran. Gibanje prihaja samo iz ramen in lopatic, postopoma posku\u0161ajte pove\u010dati obseg gibanja. Po kon\u010dani seriji v eno stran spremenite smer kro\u017eenja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_15-ezgif.com-optimize.gif\" alt=\"Kako raztezati ramena v opori na vseh \u0161tirih?\" class=\"wp-image-743442\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kro\u017eenje z rokami ob steni (Wall Arm Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite bo\u010dno ob steno v izpadnem koraku, noga, ki je bolj oddaljena od stene, naj bo spredaj. Trup naj bo vzravnan, roka bli\u017eje steni iztegnjena ob telesu. Drugo dr\u017eite pred seboj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S po\u010dasnim izdihom za\u010dnite gibanje v velikem polkrogu z iztegnjeno roko bli\u017eje steni. Vodite gibanje \u010dim vi\u0161je in \u010dim dlje za telo, ne da bi bistveno rotirali trup. Cilj je maksimizirati gibanje v ramenskem sklepu. Nato se z vdihom gladko vrnite v za\u010detni polo\u017eaj in ponovite gibanje. Po kon\u010dani seriji zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in majajo\u010de gibanje, pretirano rotiranje trupa namesto izoliranega gibanja ramena, upogibanje komolca.<\/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\/10\/Wallrotationsfixed_17-ezgif.com-optimize.gif\" alt=\"Kako raztezati ramena ob steni?\" class=\"wp-image-743444\" title=\"Kako raztezati ramena ob steni?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Raztezanje_prsnega_kosa_in_hrbtenice\"><\/span>Raztezanje prsnega ko\u0161a in hrbtenice<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vas mu\u010dijo <strong>toga ali <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bole\u010da hrbtenica<\/strong><\/a><strong> zaradi sedenja, bole\u010dine med lopaticami ali slaba dr\u017ea?<\/strong> Te vaje so namenjene <strong>sprostitvi prsne hrbtenice<\/strong> in izbolj\u0161anju njene mobilnosti. Pravilna rotacija trupa in odprt prsni ko\u0161 sta klju\u010dna ne le za laj\u0161anje bole\u010din v hrbtu, ampak tudi za tehniko vaj, kot sta <a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>potisk s prsi<\/strong><\/a><strong> ali<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>po\u010dep<\/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\">1. Izteg prsne hrbtenice \u010dez penasti valj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlogi<\/a>, postavite <a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">penasti valj<\/a> pod zgornji del hrbta (pribli\u017eno v predelu lopatic), upognite kolena in ohranite stopala plosko na tleh. Polo\u017eite roke za glavo, da podprete glavo in vratno hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med po\u010dasnim izdihom nagnite glavo in zgornji del trupa \u010dez valj, dokler ne za\u010dutite prijetnega raztega v predelu prsnega ko\u0161a in hrbta. V tem polo\u017eaju lahko zadr\u017eite nekaj vdihov. Z gladkim vdihom se vrnite v za\u010detni polo\u017eaj. Ponovite gibanje po\u010dasi in nadzorovano.    <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Pretirano upogibanje v spodnjem delu hrbta, dvigovanje zadnjice od podloge, postavljanje valja prenizko (v predel spodnjega dela hrbta), nenadzorovano in prehitro gibanje, nezadostna podpora glave.<\/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\/10\/Wallrotationsfixed_7-ezgif.com-optimize.gif\" alt=\"Kako raztezati prsni ko\u0161 z valjem?\" class=\"wp-image-743513\" title=\"Kako raztezati prsni ko\u0161 z valjem?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ma\u010dka-krava (Cat-Cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na vse \u0161tiri, dlani postavite neposredno pod ramena in kolena pod boke. Ohranite hrbet v nevtralnem, ravnem polo\u017eaju in glejte proti tlom.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med po\u010dasnim izdihom uslo\u010dite celoten hrbet proti stropu (polo\u017eaj ma\u010dke) in povlecite brado k prsim. Nato z vdihom gladko uslo\u010dite hrbet proti tlom (polo\u017eaj krave) in rahlo dvignite pogled naprej. Ponovite gibanje gladko in nadzorovano v ritmu dihanja.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in sunkovito gibanje, gibanje prihaja samo iz spodnjega dela hrbta, zadr\u017eevanje diha.<\/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\/10\/Prayer-2.gif\" alt=\"Vaja ma\u010dka-krava\" class=\"wp-image-743429\" title=\"Vaja ma\u010dka-krava\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rotacije prsne hrbtenice ob steni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite bo\u010dno ob steni v izpadnem koraku, z nogo, ki je bolj oddaljena od stene, spredaj. Trup naj bo vzravnan, roke pred vami, dlani obrnjene druga proti drugi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom za\u010dnite rotirati trup in roko, ki je bolj oddaljena od stene. Upognite jo v komolcu in ko je za telesom, jo ponovno iztegnite, tako da se hrbtna stran dlani skoraj dotakne stene za vami. Z vdihom se nadzorovano vrnite in po kon\u010dani seriji zamenjajte strani.  <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in majajo\u010de gibanje, obra\u010danje bokov in kolen v stran.<\/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\/10\/Wallrotationsfixed_18-ezgif.com-optimize.gif\" alt=\"Kako izvajati rotacije prsne hrbtenice ob steni?\" class=\"wp-image-743445\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Razteg \u0161korpijon<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na trebuh, roke iztegnite vstran v vi\u0161ini ramen, dlani naj bodo obrnjene navzdol. Noge naj bodo iztegnjene.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom dvignite eno nogo, jo upognite v kolenu in gladko premaknite \u010dez telo. S prsti na nogi se lahko rahlo dotaknete <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">podloge<\/a>. Hkrati posku\u0161ajte ohraniti prsni ko\u0161 na podlogi. Gibanje prihaja iz rotacije v kolku in hrbtenici. Zadr\u017eite razteg nekaj sekund, nato se z vdihom nadzorovano vrnite in ponovite vajo na drugi strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in majajo\u010de gibanje, dvigovanje prsnega ko\u0161a od podloge, nezadosten obseg gibanja, zadr\u017eevanje diha.<\/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\/10\/Wallrotationsfixed_14-ezgif.com-optimize.gif\" alt=\"Kako izvajati razteg \u0161korpijon?\" class=\"wp-image-743441\" title=\"Kako izvajati razteg \u0161korpijon?\"\/><\/figure>\n\n\n\n<p>Ve\u010d vaj za spro\u0161\u010danje prsne hrbtenice najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 u\u010dinkovitih vaj za laj\u0161anje bole\u010din v vratni in prsni hrbtenici<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Raztezanje_zapestij_in_podlakti\"><\/span>Raztezanje zapestij in podlakti<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bole\u010da ali toga zapestja,<\/strong> na primer po dolgem delu za ra\u010dunalnikom ali med vajami, kot so <a href=\"https:\/\/gymbeam.si\/blog\/kako-vaditi-z-multifunkcijsko-push-up-plosco-7-najboljsih-vaj-za-zgornji-del-telesa\/\" target=\"_blank\" rel=\"noreferrer noopener\">sklece<\/a> ali potiski nad glavo, so pogost problem. Naslednje vaje izbolj\u0161ajo <strong>mobilnost zapestij<\/strong> in slu\u017eijo kot odli\u010dna <strong>preventiva proti njihovi bole\u010dini in preobremenitvi.<\/strong> Idealne so pred vsako vadbo, kjer se zana\u0161ate na roke ali dvigujete te\u017eka bremena. Primerne so tudi za spro\u0161\u010danje zapestij kadarkoli \u010dez dan.<\/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. Razteg iztega zapestja s prsti naprej<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na vse \u0161tiri, polo\u017eite dlani na podlogo neposredno pod ramena s prsti, usmerjenimi naprej. Ohranite komolce ravne.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med po\u010dasnim izdihom premaknite te\u017eo naprej in posku\u0161ajte ohraniti dlani plosko na tleh. Premikajte se samo tako dale\u010d, da \u010dutite prijeten razteg v zapestjih in podlakteh. Z gladkim vdihom se vrnite in ponovite gibanje.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje dlani od podloge, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_9-ezgif.com-optimize.gif\" alt=\"Kako raztezati zapestja v opori na vseh \u0161tirih?\" class=\"wp-image-743437\" title=\"Kako raztezati zapestja v opori na vseh \u0161tirih?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Razteg iztega zapestja z obratnim prijemom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na vse \u0161tiri, polo\u017eite dlani na podlogo pribli\u017eno pod rameni, s hrbtnim delom dlani navzdol in prsti usmerjenimi proti kolenom. Ohranite iztegnjene komolce.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom po\u010dasi premaknite te\u017eo nazaj proti petam, dokler ne za\u010dutite prijetnega raztega v zapestjih in zgornjem delu podlakti. Med vdihom se vrnite v za\u010detni polo\u017eaj in teko\u010de ponovite gib. <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje hrbtnega dela dlani s podloge, upogibanje komolcev, prehitro gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_8-ezgif.com-optimize.gif\" alt=\"Kako raztegniti podlakti v polo\u017eaju na vseh \u0161tirih?\" class=\"wp-image-743436\" title=\"Kako raztegniti podlakti v polo\u017eaju na vseh \u0161tirih?\"\/><\/figure>\n\n\n\n<p>Ve\u010d vaj za raztezanje zapestij in podlakti najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#13_cviku_na_protazeni_zapesti_a_prstu\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako vaditi s sindromom karpalnega kanala: 13 razteznih vaj za olaj\u0161anje zapestja<\/strong><\/a>.<a href=\"https:\/\/gymbeam.si\/blog\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#13_cviku_na_protazeni_zapesti_a_prstu\" target=\"_blank\" rel=\"noreferrer noopener\"><br><\/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=\"Raztezanje_kolkov_in_spodnjega_dela_telesa\"><\/span>Raztezanje kolkov in spodnjega dela telesa<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si \u017eelite kon\u010dno obvladati <strong>globok in stabilen po\u010dep?<\/strong> Vas pestijo <strong>togi kolki zaradi sedenja, skraj\u0161ane zadnje stegenske mi\u0161ice ali omejena gibljivost gle\u017enjev?<\/strong> Ta rutina je obvezna pred vsako vadbo nog. Pomagala vam bo <strong>sprostiti kolke, raztegniti zadnje stegenske mi\u0161ice<\/strong> in pripraviti celotne spodnje okon\u010dine za maksimalno zmogljivost med <a href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-pocepe-in-izpadne-korake-pravilna-tehnika-in-15-najboljsih-razlicic\/\" target=\"_blank\" rel=\"noreferrer noopener\">po\u010depi, izpadnimi koraki<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">mrtvimi dvigi<\/a>. Primerna je tudi pred <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\">treningom teka<\/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. 90\/90 menjava kolkov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Usedite se na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlogo<\/a> in postavite noge vstran. Upognite jih v kolenih tako, da je med me\u010di in zadnjim delom stegen pribli\u017eno 90-stopinjski kot. Obe koleni in stopali po\u010divata na tleh. Polo\u017eite dlani za telo na podlogo za oporo, pri \u010demer ohranite naravno krivuljo hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom po\u010dasi dvignite kolena s podloge in jih premaknite na drugo stran. Ohranite 90-stopinjski kot. Izmeni\u010dno menjujte strani v po\u010dasnem in nadzorovanem tempu, da ob\u010dutite delo v kol\u010dnih sklepih. \u010ce \u017eelite vajo ote\u017eiti, dvignite roke.    <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro in nenadzorovano gibanje, dvigovanje bokov s podloge, nezadosten obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_10-ezgif.com-optimize.gif\" alt=\"Kako raztegniti kolke na tleh?\" class=\"wp-image-743438\" title=\"Kako raztegniti kolke na tleh?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Razteg zadnjih stegenskih mi\u0161ic iz globokega po\u010depa (po\u010dep v stojo)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Za\u010dnite v globokem po\u010depu s stopali pribli\u017eno v \u0161irini ramen. Poskusite ohraniti pete na podlogi, kolena usmerjena navzven in trdno primite konice \u010devljev z rokami.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom za\u010dnite dvigovati boke proti stropu in iztegujte noge. \u0160e naprej dr\u017eite konice \u010devljev z rokami. Nog ni treba popolnoma iztegniti, pomembno je, da ob\u010dutite razteg v zadnjem delu stegen. Med vdihom se nadzorovano vrnite nazaj v globok po\u010dep. Celotno gibanje teko\u010de ponavljajte.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje pet s podloge v polo\u017eaju po\u010depa, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_3-ezgif.com-optimize.gif\" alt=\"Kako raztegniti kolke in zadnje stegenske mi\u0161ice?\" class=\"wp-image-743431\" title=\"Kako raztegniti kolke in zadnje stegenske mi\u0161ice?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dinami\u010dni razteg v polo\u017eaju stre\u0161ice (Downward Dog Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Iz polo\u017eaja na vseh \u0161tirih se najprej postavite v polo\u017eaj stre\u0161ice z glavo navzdol. Med izdihom prenesite te\u017eo na zgornje okon\u010dine, ki so iztegnjene v komolcih, z dlanmi trdno pritisnjenimi ob podlogo. Dvignite boke proti stropu in iztegnite spodnje okon\u010dine. Ohranite naravno krivuljo hrbtenice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> V polo\u017eaju stre\u0161ice z glavo navzdol upognite eno nogo v kolenu in dvignite peto s podloge. Nasprotno iztegnite drugo nogo v kolenu in potisnite peto proti podlogi. Zadr\u017eite razteg nekaj sekund in nato zamenjajte nogi. Med raztezanjem bi morali \u010dutiti napetost na zadnji strani stegna in v me\u010dih.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Premikanje te\u017ee preve\u010d naprej na roke, zaokro\u017een hrbet, prehitro gibanje brez ob\u010dutka raztega.<\/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\/10\/Wallrotationsfixed_6-ezgif.com-optimize.gif\" alt=\"Kako raztegniti noge v polo\u017eaju psa z glavo navzdol\" class=\"wp-image-743434\" title=\"Kako raztegniti noge v polo\u017eaju psa z glavo navzdol?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Stranski izpadni koraki<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte v \u0161irokem razkoraku, prsti na nogah naj bodo rahlo obrnjeni navzven. Dr\u017eite roke na bokih ali sklenjene pred telesom.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med vdihom prenesite te\u017eo na eno stran, upognite nogo v kolenu in naredite stranski izpadni korak. Druga noga naj ostane iztegnjena z dvignjenimi prsti. Poskusite ohraniti naravno krivuljo hrbtenice, peto na tleh in zadr\u017eite ta polo\u017eaj nekaj sekund. Med izdihom se teko\u010de, brez popolne iztegnitve, premaknite na drugo stran in ponovno vklju\u010dite kratek zadr\u017eek. Nadaljujte z izmenjevanjem strani po potrebi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zaokro\u017een hrbet, dvigovanje pete s tal, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_16-ezgif.com-optimize.gif\" alt=\"Kako raztegniti noge v izpadnem koraku?\" class=\"wp-image-743443\" title=\"Kako raztegniti noge v izpadnem koraku?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Celovit_razteg_celega_telesa\"><\/span>Celovit razteg celega telesa<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate <strong>malo \u010dasa<\/strong> ali se pripravljate na <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-oblikovane-in-poudarjene-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vadbo celega telesa<\/strong><\/a><strong>?<\/strong> Te kompleksne vaje so popolna izbira za <strong>u\u010dinkovito ogrevanje celega telesa.<\/strong> Vklju\u010dujejo in ogrejejo ve\u010d sklepov hkrati, pove\u010dajo energijo in vas pripravijo na obremenitev.<\/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. Dinami\u010dni razteg v izpadnem koraku (World\u2019s Greatest Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Naredite dolg izpadni korak naprej z eno nogo. Zadnja noga naj bo iztegnjena. Polo\u017eite obe dlani na podlogo na notranjo stran sprednje noge.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom upognite komolec roke, ki je bli\u017eje sprednji nogi in jo pribli\u017eajte podlogi kolikor je mogo\u010de. Zadr\u017eite ta polo\u017eaj za trenutek in ob\u010dutite razteg v kolku. Nato se med vdihom vzravnajte in zasukajte trup na isto stran. Dvignite roko proti stropu in poglejte za njo navzgor. Med izdihom vrnite dlan na tla in teko\u010de ponovite celotno gibanje. Po kon\u010dani seriji zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje pete sprednje noge s podloge, zaokro\u017een hrbet, rotacija izvira samo iz ramena.<\/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\/10\/Wallrotationsfixed_20-ezgif.com-optimize.gif\" alt=\"Vaja za raztezanje celega telesa\" class=\"wp-image-743453\" title=\"Vaja za raztezanje celega telesa\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Globok po\u010dep s torakalno rotacijo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Za\u010dnite v globokem po\u010depu s stopali nekoliko \u0161ir\u0161e od \u0161irine ramen. Poskusite ohraniti pete na podlogi in naravno krivino hrbtenice. Oprite komolce ob notranjo stran kolen in zdru\u017eite dlani pred prsmi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Med izdihom sprostite eno roko, jo iztegnite in zasukajte prsni ko\u0161 za njo proti stropu. Poglejte navzgor za dvigujo\u010do se roko. Med vdihom se nadzorovano vrnite v za\u010detni polo\u017eaj in teko\u010de ponovite gib na drugi strani.   <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje pet s podloge, zaokro\u017een hrbet, obra\u010danje kolen navznoter, prehitro in nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Wallrotationsfixed_2-ezgif.com-optimize.gif\" alt=\"Kako raztegniti kolke v po\u010depu? \" class=\"wp-image-743430\" title=\"Kako raztegniti kolke v po\u010depu? \"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preizkusite druge vaje iz na\u0161ih \u010dlankov za raztezanje in spro\u0161\u010danje drugih delov telesa. <\/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>Celotno telo lahko sprostite z masa\u017enim valjem. Kako to narediti, se boste nau\u010dili v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako uporabljati penasti valj? Top 8 vaj s penastim valjem<\/strong><\/a><\/li>\n\n\n\n<li>Imate te\u017eave s koleni? V tem primeru vam bodo koristili nasveti in vaje iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako vaditi z bole\u010dinami v kolenih? 7 primernih \u0161portnih aktivnosti<\/strong><\/a><\/li>\n\n\n\n<li>Vam sklepi pogosto pokajo, \u0161kripajo in oddajajo druge zvoke? \u010ce vas zanima, kaj bi lahko bil vzrok, preberite \u010dlanek<strong> <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pokanje in \u0161kripanje sklepov: obi\u010dajen pojav ali opozorilo na te\u017eavo?<\/a><\/strong> <\/li>\n\n\n\n<li>Najbolj\u0161e vaje za raztezanje hrbta najdete v \u010dlanku<a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>20 vaj za laj\u0161anje bole\u010din v hrbtu<\/strong><\/a><\/li>\n\n\n\n<li>Vaje iz \u010dlanka vam bodo pomagale pri ob\u010dutku togosti v zgornjem delu hrbtenice <a href=\"https:\/\/gymbeam.si\/blog\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 u\u010dinkovitih vaj za laj\u0161anje bole\u010din v vratni in prsni hrbtenici<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce imate sede\u010de delo, boste cenili nasvete iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 nasvetov, kako premagati bole\u010dine v hrbtu zaradi dolgotrajnega sedenja<\/strong><\/a><\/li>\n\n\n\n<li>Za spro\u0161\u010danje mi\u0161ic, \u0161e posebej po vadbi, je primerna tudi masa\u017ena pi\u0161tola. Vse, kar morate vedeti o njej, najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako uporabljati masa\u017eno pi\u0161tolo: 12 osnovnih tehnik za celo telo<\/strong><\/a><\/li>\n\n\n\n<li>Ve\u010d o tem, kako na\u010drtovati celotno vadbe, lahko izveste v \u010dlanku<strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako ustvariti kakovosten vadbeni na\u010drt za fitnes?<\/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>Mobilnost pred vadbo ni le nujno zlo ali izguba \u010dasa, temve\u010d <strong>ena najpametnej\u0161ih nalo\u017eb, ki jih lahko naredite za svoje telo.<\/strong> Teh nekaj minut vam ne bo le pomagalo zmanj\u0161ati tveganja za po\u0161kodbe, ampak tudi odklenilo bolj\u0161i obseg gibanja, aktiviralo prave mi\u0161ice in na koncu omogo\u010dilo dvigovanje te\u017ejih ute\u017ei ter u\u010dinkovitej\u0161o vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni vam treba izvajati vseh navedenih vaj. Izberite 3\u20135 tak\u0161nih, ki ciljajo na dele prihajajo\u010de vadbe in ustvarite svoj <strong>kratek, a u\u010dinkovit predvadbeni ritual.<\/strong><\/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\/rehabilitation-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRehabilitation Aids\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se pred vadbo po\u010dutite togi in va\u0161 obseg gibanja omejuje va\u0161o zmogljivost? V tem \u010dlanku boste izvedeli, zakaj je mobilnost klju\u010dnega pomena in na\u0161li 17 najbolj\u0161ih vaj, ki vas bodo popolnoma pripravile na vsako obremenitev.<\/p>\n","protected":false},"author":129,"featured_media":746698,"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":[7383,6447,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-746695","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-razteznje","9":"tag-vaje-z-lastno-tezo","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Dinami\u010dno raztezanje: vodnik za mobilnost pred vadbo za bolj\u0161o zmogljivost - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite izbolj\u0161ati mobilnost in prepre\u010diti po\u0161kodbe? 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