{"id":757595,"date":"2026-03-31T13:48:09","date_gmt":"2026-03-31T11:48:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=757595"},"modified":"2026-05-15T12:22:12","modified_gmt":"2026-05-15T10:22:12","slug":"pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/","title":{"rendered":"Pilates za za\u010detnike: 13 vaj za krepitev jedra in laj\u0161anje bole\u010din v hrbtu"},"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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Kaj_je_pilates\" title=\"Kaj je pilates?\">Kaj je pilates?<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#3_pravila_ki_jih_morate_poznati_preden_zacnete\" title=\"3 pravila, ki jih morate poznati, preden za\u010dnete\">3 pravila, ki jih morate poznati, preden za\u010dnete<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Kaj_potrebujete_za_vadbo_pilatesa_doma\" title=\"Kaj potrebujete za vadbo pilatesa doma?\">Kaj potrebujete za vadbo pilatesa doma?<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Vaje_pilatesa_za_zacetnike\" title=\"Vaje pilatesa za za\u010detnike\">Vaje pilatesa za za\u010detnike<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Popoln_pilates_trening_za_zacetnike\" title=\"Popoln pilates trening za za\u010detnike\">Popoln pilates trening za za\u010detnike<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Pogosto_zastavljena_vprasanja_FAQ\" title=\"Pogosto zastavljena vpra\u0161anja (FAQ)\">Pogosto zastavljena vpra\u0161anja (FAQ)<\/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\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">Menite, da mora biti u\u010dinkovit trening <strong>hiter, intenziven<\/strong> in resni\u010dno <strong>zahteven?<\/strong> Pilates vam bo pokazal, da lahko tudi po\u010dasna, nadzorovana vadba prinese odli\u010dne rezultate. Vendar vas bo prisilil, da se <strong>\u0161e bolj osredoto\u010dite na gibanje, dihanje in jedro.<\/strong> Zato je odli\u010dna izbira, \u010de trpite zaradi <strong>bole\u010din v hrbtu,<\/strong> imate <strong>sede\u010de delo<\/strong> ali \u017eelite <strong>okrepiti jedro.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Mnogi ljudje pa naredijo eno napako. Presko\u010dijo osnove in posku\u0161ajo zahtevne vaje z Instagrama, za katere njihovo telo \u0161e ni pripravljeno. Ni \u010dudno, da potem ne deluje. Zato se bomo danes osredoto\u010dili na <strong>pravilno izvedbo osnovnih vaj pilatesa,<\/strong> njihovo <strong>tehniko<\/strong> in <strong>prakti\u010dne nasvete,<\/strong> s katerimi bo va\u0161a rutina pilatesa varna in u\u010dinkovita.<\/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_pilates\"><\/span>Kaj je pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pilates<\/strong> je celovita vadba, ki se osredoto\u010da na <strong>krepitev jedra, pro\u017enost<\/strong> in <strong>zdravo dr\u017eo.<\/strong> Izvaja se <strong>po\u010dasi, nadzorovano<\/strong> in s poudarkom na <strong>pravilnem dihanju.<\/strong> Zahvaljujo\u010d temu se aktivirajo <strong>globoke stabilizacijske mi\u0161ice,<\/strong> ki jih pri rednem treningu pogosto zanemarjamo. Na prvi pogled se morda zdi neopazno, vendar je v resnici lahko precej zahtevno. In to celo brez te\u017ekih ute\u017ei in intenzivnih intervalov.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg\" alt=\"Kaj je pilates?\" class=\"wp-image-751610\" title=\"Kaj je pilates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_pravila_ki_jih_morate_poznati_preden_zacnete\"><\/span>3 pravila, ki jih morate poznati, preden za\u010dnete <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bistvo pilates ni <strong>katere vaje izvajate,<\/strong> ampak predvsem <strong>kako jih izvajate.<\/strong> Tukaj mnogi naredijo napako, ko gibanje izgleda pravilno, vendar telo deluje druga\u010de, kot bi moralo. Zato je pomembno upo\u0161tevati <strong>tri pomembna pravila.<\/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. Pravilno dihajte<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pri pilatesu ni dovolj, da preprosto dihate, ampak morate nadzorovati <strong>kako natan\u010dno dihate.<\/strong> Pravilno dihanje pomaga telesu <strong>ohranjati stabilnost<\/strong> in <strong>aktivirati vse pomembne mi\u0161ice.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pri pilatesu morate dihati <strong>v rebra,<\/strong> torej v stranske dele prsnega ko\u0161a. Trebuh ostane \u010dvrst in se med vdihom ne sme potisniti naprej. Zahvaljujo\u010d temu ima va\u0161e telo bolj\u0161o oporo in gibanje je bolj nadzorovano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to storiti v praksi?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite na hrbet na ravno podlogo in polo\u017eite roke na spodnja rebra. Poskusite vdihniti tako, da lahko <strong>raz\u0161irite prsni ko\u0161 na stran.<\/strong> Med izdihom se va\u0161a rebra <strong>ne\u017eno spustijo<\/strong> in za\u010dutite <strong>aktivirano jedro.<\/strong> To vrsto dihanja boste uporabljali pri ve\u010dini vaj pilatesa.  <\/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. Aktivirajte jedro <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce bi si morali zapomniti le eno stvar iz pilatesa, naj bo to <strong>aktivacija jedra. <\/strong>Jedro ni le trebuh, ampak skupina mi\u0161ic v <strong>trebuhu, hrbtu<\/strong> in <strong>medenici,<\/strong> ki ohranjajo telo stabilno. Ko je jedro aktivno, ima hrbet oporo in vaje so varnej\u0161e ter u\u010dinkovitej\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Mnogi ljudje naredijo napako, da med vadbo bodisi preve\u010d potiskajo trebuh navzven bodisi ga nasprotno prisilno vle\u010dejo noter. Nobeno ni pravilno. Pilates temelji na <strong>ne\u017eni, zavestni krepitvi,<\/strong> ki jo dose\u017eete z omenjenim <strong>pravilnim dihanjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pred vsako vajo najprej vdihnite v rebra in med izdihom ne\u017eno napnite trebuh. Va\u0161i boki, rebra in medenica bodo tako med vadbo ostali stabilni.  <\/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. Bodite pozorni na pravilno postavitev medenice<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavitev medenice vpliva na to, kako va\u0161 hrbet deluje med vadbo. \u010ce je medenica nepravilno postavljena, se hrbtenica nepotrebno upogne ali pa se nasprotno preve\u010d pritisne v podlogo in vaje izgubijo u\u010dinkovitost. Pravilna postavitev medenice pomaga <strong>ohranjati hrbtenico v varnem polo\u017eaju<\/strong> in hkrati <strong>bolje aktivirati jedro.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pri pilatesu se boste najpogosteje sre\u010dali z dvema polo\u017eajema medenice \u2013 <strong>nevtralni polo\u017eaj<\/strong> in <strong>odtis.<\/strong> Oba imata svoje mesto in se uporabljata v razli\u010dnih situacijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nevtralni polo\u017eaj medenice<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V nevtralnem polo\u017eaju ima hrbtenica svojo naravno ukrivljenost. Ko le\u017eite na hrbtu, ostane <strong>majhna vrzel<\/strong> med spodnjim delom hrbta in podlogo.  Ta polo\u017eaj je primeren za \u0161tevilne vaje, pri katerih \u017eelite delati s stabilnostjo in naravno postavitvijo telesa. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Polo\u017eaj odtisa<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V tem primeru morate imeti <strong>rahlo podvito medenico<\/strong> in <strong>ne\u017eno pritisniti spodnji del hrbta v podlogo<\/strong>. Ta polo\u017eaj se pogosto uporablja pri za\u010detnikih ali med zahtevnej\u0161imi vajami, ker pomaga bolje za\u0161\u010dititi ledveni del hrbtenice in ohranjati nadzor nad gibanjem.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce niste prepri\u010dani, kateri polo\u017eaj izbrati, je <strong>odtis varnej\u0161a mo\u017enost.<\/strong> To \u0161e posebej velja, \u010de imate bole\u010dine v spodnjem delu hrbta ali se \u0161ele spoznavate s pilatesom.<\/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_potrebujete_za_vadbo_pilatesa_doma\"><\/span>Kaj potrebujete za vadbo pilatesa doma? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dobra novica je, da za pilates <strong>ne potrebujete nobene zapletene opreme.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\"><strong>Podloga:<\/strong><\/a> Idealno je, da izberete <strong>debelej\u0161o podlogo (pribli\u017eno 1\u20131,5 cm),<\/strong> ker se \u0161tevilne vaje pilatesa izvajajo na hrbtu ali v le\u017ee\u010dem polo\u017eaju. Na tanki jogi podlogi je lahko vadba za hrbtenico neudobna.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/joga-nogavice-z-oprijemom-black-beastpink.html\"><strong>Nogavice proti drsenju:<\/strong><\/a> Lahko vadite bosi ali v <strong>nogavicah proti drsenju,<\/strong> ki pomagajo pri bolj\u0161i stabilnosti. Pomembno je, da va\u0161e stopala ne drsijo po podlogi in da imate nadzor nad gibanjem.<\/li>\n\n\n\n<li><strong>Udobna, prilegajo\u010da se obla\u010dila:<\/strong> Izberite <strong>prilegajo\u010de se<\/strong> <a href=\"https:\/\/gymbeam.si\/zenske-fitnes-legice\"><strong>pajkice<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/zenske-majice-in-topi\"><strong>majico<\/strong><\/a> ali samo <a href=\"https:\/\/gymbeam.si\/sportni-nedrcki\"><strong>\u0161portni nedr\u010dek<\/strong><\/a>. Pomembno je, da se va\u0161a obla\u010dila ne dvigajo ali da vas ne ovirajo med gibanjem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">To je res vse, kar potrebujete za za\u010detek. Ko obvladate osnove pilatesa, lahko vklju\u010dite tudi <strong>manj\u0161e pripomo\u010dke<\/strong> ali <strong>napredne tehnike pilatesa.<\/strong> Izku\u0161eni ljubitelji pilatesa vadijo tudi na <strong>posebnih napravah (pilates reformer)<\/strong> in z razli\u010dnimi pripomo\u010dki (npr. <a href=\"https:\/\/gymbeam.si\/obroc-za-pilates-black-gymbeam.html\">pilates obro\u010d<\/a>, <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\">ute\u017ei za gle\u017enje<\/a>, <a href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\">\u017eoga za vadbo, ravnote\u017ene blazine<\/a>, <a href=\"https:\/\/gymbeam.si\/fitnes-gume-in-ekspanderji\">elasti\u010dni trakovi<\/a> itd.).<\/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=\"Vaje_pilatesa_za_zacetnike\"><\/span>Vaje pilatesa za za\u010detnike <span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Pelvic Curl (nagib in zvijanje medenice)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pelvic Curl je osnovna vaja pilatesa, ki pomaga <strong>mobilizirati hrbtenico, okrepiti glutealne mi\u0161ice<\/strong> in vas nau\u010di, kako delati z <strong>medenico<\/strong> in <strong>jedrom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvedba:<\/strong> Lezite na hrbet, upognite kolena in postavite stopala <strong>v \u0161irino bokov.<\/strong> Polo\u017eite roke ob strani in med izdihom <strong>podvijte medenico.<\/strong> Po\u010dasi dvignite medenico navzgor, vretence za vretencem. Pri vra\u010danju spustite hrbtenico nazaj v nasprotni smeri \u2013 najprej zgornji del hrbta, nato spodnji del hrbta in medenico.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Gibanje izvajajte <strong>po\u010dasi<\/strong> in <strong>nadzorovano,<\/strong> kolena ohranjajte <strong>stabilna<\/strong> in <strong>ne upogibajte spodnjega dela hrbta<\/strong> v zgornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje medenice naenkrat brez zvijanja hrbtenice, upogibanje spodnjega dela hrbta v zgornjem polo\u017eaju in nestabilna kolena.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> glutealne mi\u0161ice (gluteus maximus), mi\u0161ice zadnje stegenske lo\u017ee, mi\u0161ice jedra, trebu\u0161ne mi\u0161ice, mi\u0161ice spodnjega dela hrbta<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/1.-Pelvic-Curl-1.gif\" alt=\"Pelvic Curl\" class=\"wp-image-751596\" title=\"Pelvic Curl\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Chest Lift (dvig prsi)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chest Lift je vaja za <strong>krepitev trebu\u0161nih mi\u0161ic<\/strong> in izbolj\u0161anje nadzora jedra. Nau\u010di vas dvigniti trup brez obremenjevanja vratu in ramen.  <\/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><strong>Izvedba:<\/strong> Lezite na hrbet, upognite kolena <strong>v \u0161irini bokov<\/strong> in <strong>polo\u017eite roke za glavo.<\/strong> Med izdihom <strong>rahlo dvignite glavo in prsni ko\u0161<\/strong> od podloge, zadr\u017eite polo\u017eaj za trenutek in nato se po\u010dasi vrnite z nadzorom.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Ramena in lopatice ohranjajte spu\u0161\u010dene, vrat naj bo spro\u0161\u010den, komolci pa naj ka\u017eejo rahlo navzven, ne proti podlogi.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Vle\u010denje glave z rokami, dvigovanje ramen proti u\u0161esom, prevelik obseg gibanja brez nadzora, zadr\u017eevanje diha.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, mi\u0161ice jedra, globoke stabilizacijske 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=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/2.-Chest-Lift-1.gif\" alt=\"Chest Lift\" class=\"wp-image-751608\" title=\"Chest Lift\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Spine Twist Supine (rotacija hrbtenice v le\u017ee\u010dem polo\u017eaju)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Spine Twist Supine je ne\u017ena vaja pilatesa, ki pomaga <strong>sprostiti hrbtenico<\/strong> in izbolj\u0161ati njeno gibljivost. Idealna je kot kompenzacija po sedenju in za tog hrbet.  <\/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><strong>Izvedba:<\/strong> Lezite na hrbet, upognite kolena <strong>v \u0161irini bokov<\/strong> in <strong>iztegnite roke na stran.<\/strong> Med izdihom po\u010dasi rotirajte upognjena kolena na eno stran, vdihnite, da se z nadzorom vrnete v center in ponovite vajo na drugi strani.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Gibanje izvajajte gladko in z manj\u0161im obsegom gibanja, ramena naj bodo spro\u0161\u010dena in pritisnjena na podlogo skozi celotno vajo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje ramen od podloge, nihanje brez nadzora, prevelik obseg gibanja, izguba stabilnosti pri vra\u010danju v center.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> po\u0161evne trebu\u0161ne mi\u0161ice, mi\u0161ice jedra, globoke stabilizacijske mi\u0161ice hrbtenice<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/3.-Spine-Twist-Supine-1.gif\" alt=\"Spine Twist Supine\" class=\"wp-image-751607\" title=\"Spine Twist Supine\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. The Hundred (pulziranje z rokami)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Hundred je ena najbolj znanih vaj pilatesa za <strong>aktivacijo jedra in dihanja. <\/strong>Ne gre za mo\u010d, ampak za vzdr\u017eljivost, nadzor in pravilno dihanje.<\/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><strong>Izvedba:<\/strong> Lezite na hrbet, dvignite noge v <strong>polo\u017eaj mize<\/strong> in iztegnite roke ob strani. Izvajajte <strong>majhne, pulzirajo\u010de gibe<\/strong> z rokami gor in dol ter dihajte ritmi\u010dno \u2013 pet kratkih vdihov in pet kratkih izdihov.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Ohranjajte mo\u010dno jedro in stabilen polo\u017eaj hrbtenice, gibanje rok je majhno in izvira iz ramen, ne iz nihanja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje spodnjega dela hrbta, izguba ritma dihanja, prevelik obseg gibanja rok, nepotrebna napetost v vratu in ramenih.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, mi\u0161ice jedra, globoke stabilizacijske 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=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/4.-The-Hundred-Table-Top-Position-1.gif\" alt=\"The Hundred\" class=\"wp-image-751606\" title=\"The Hundred\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Single-Leg Stretch (izmeni\u010dni priteg nog)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Single Leg Stretch je vaja pilatesa, osredoto\u010dena na <strong>krepitev jedra<\/strong> in izbolj\u0161anje nadzora gibanja nog. Nau\u010di vas ohranjati stabilen trup tudi med gibanjem okon\u010din.  <\/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><strong>Izvedba:<\/strong> Lezite na hrbet in rahlo dvignite glavo ter prsni ko\u0161 od podloge. Eno nogo pritegnite k prsim, <strong>drugo iztegnite diagonalno nad podlogo<\/strong> in gladko izmenjujte noge med izdihom.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Ohranjajte mo\u010dno jedro in stabilen polo\u017eaj hrbtenice, gibanje rok je majhno in izvira iz ramen, ne iz nihanja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje spodnjega dela hrbta, izguba ritma dihanja, prevelik obseg gibanja rok, nepotrebna napetost v vratu in ramenih.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, globoke trebu\u0161ne mi\u0161ice, upogibalne mi\u0161ice kolka, stabilizacijske mi\u0161ice medenice (globoke medeni\u010dne mi\u0161ice)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/5.-The-Single-Leg-Stretch-1.gif\" alt=\"Single Leg Stretch\" class=\"wp-image-751605\" title=\"Single Leg Stretch\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Double-Leg Stretch (hkratni priteg nog)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Double Leg Stretch je zahtevnej\u0161a vaja pilatesa za <strong>jedro,<\/strong> ki bo preizkusila va\u0161o stabilnost in nadzor gibanja. Klju\u010dno je ohranjati mo\u010dno jedro med delom z rokami in nogami.<\/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><strong>Izvedba:<\/strong> Lezite na hrbet. Pritegnite kolena k prsim do te mere, da jih lahko dr\u017eite z obema rokama pod koleni (ali celo ni\u017eje). V tem polo\u017eaju dvignite glavo in prsni ko\u0161 od podloge. Polo\u017eite roke na golenice ali gle\u017enje. Med vdihom <strong>iztegnite noge diagonalno naprej<\/strong> in iztegnite roke nad in rahlo za glavo. Med izdihom in kro\u017eenjem celotnih rok <strong>vrnite kolena k prsim<\/strong> in z rokami ponovno objemite noge.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Ohranjajte mo\u010dno jedro skozi celotno gibanje, spodnji del hrbta ostane stabilen, \u010de je vaja zahtevna, iztegnite noge vi\u0161je ali zmanj\u0161ajte obseg gibanja.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje spodnjega dela hrbta, izguba napetosti v jedru, prehitro in neusklajeno gibanje, zadr\u017eevanje diha.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, globoke trebu\u0161ne mi\u0161ice, upogibalne mi\u0161ice kolka, stabilizacijske mi\u0161ice medenice (globoke medeni\u010dne mi\u0161ice)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/6.-The-Double-Leg-Stretch-1.gif\" alt=\"Double Leg Stretch\" class=\"wp-image-751604\" title=\"Double Leg Stretch\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Leg Circles (kro\u017eenje z nogami)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leg Circles so odli\u010dna vaja pilatesa za <strong>nadzor jedra in gibljivost kolka.<\/strong> \u010ceprav se premika le ena noga, mora jedro ostati stabilno skozi celotno vajo.<\/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><strong>Izvedba:<\/strong> Lezite na hrbet, eno nogo iztegnite na podlogi, drugo pa dvignite naravnost navzgor. Polo\u017eite roke ob strani in ne\u017eno podvijte medenico. Med vdihom za\u010dnite <strong>risati majhen krog z dvignjeno nogo.<\/strong> Med izdihom zaklju\u010dite krog in gladko nadaljujte v isti smeri. Po ve\u010d ponovitvah <strong>zamenjajte smer in nogo.<\/strong><\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Medenica ostane stabilna in pritisnjena na podlogo skozi celotno vajo, krogi naj bodo manj\u0161i.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zibanje medenice iz strani na stran, preveliki krogi, upogibanje spodnjega dela hrbta, nepotrebna napetost v ramenih in vratu.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> globoke trebu\u0161ne mi\u0161ice, po\u0161evne trebu\u0161ne mi\u0161ice, upogibalne mi\u0161ice kolka, mi\u0161ice okoli sklepa kolka <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/7.-Leg-Circles-1.gif\" alt=\"Leg Circles\" class=\"wp-image-751603\" title=\"Leg Circles\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Cat Cow (izmenjava polo\u017eaja ma\u010dke in krave)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cat Cow je preprosta vaja pilatesa za <strong>spro\u0161\u010danje in mobilizacijo hrbtenice.<\/strong> Pomaga izbolj\u0161ati gibljivost hrbta in zavedanje gibanja medenice ter hrbtenice.<\/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><strong>Izvedba:<\/strong> Za\u010dnite v polo\u017eaju na vseh \u0161tirih. Dlani polo\u017eite pod ramena in kolena pod boke. Med vdihom <strong>upognite hrbet,<\/strong> odprite prsni ko\u0161 in ne\u017eno dvignite pogled. Med izdihom <strong>zaokro\u017eite hrbet,<\/strong> podvijte medenico in pustite, da se glava spusti. Gibanje gladko ponavljajte v ritmu dihanja.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Gibanje izvira iz hrbtenice, ne iz nihanja. Ramena naj bodo spro\u0161\u010dena, stran od u\u0161es.  <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nihanje brez nadzora, zadr\u017eevanje diha, pretirano upogibanje ali zaokro\u017eevanje, napetost v ramenih in vratu.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> globoke mi\u0161ice hrbtenice, trebu\u0161ne mi\u0161ice, mi\u0161ice medeni\u010dnega dna, mi\u0161ice ramenskega obro\u010da<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/8.-Cat-Cow-1.gif\" alt=\"Cat Cow\" class=\"wp-image-751602\" title=\"Cat Cow\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Back Extensions (iztegi hrbta v le\u017ee\u010dem polo\u017eaju) <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Back Extensions je vaja pilatesa, osredoto\u010dena na <strong>krepitev hrbtnih mi\u0161ic<\/strong> in izbolj\u0161anje dr\u017ee. Pomaga pri kompenzaciji dolgotrajnega sedenja in oslabljenega hrbta.  <\/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><strong>Kako izvesti:<\/strong> Lezite na trebuh, iztegnite noge in polo\u017eite roke pod \u010delo. Pripravite se z vdihom. Med izdihom <strong>ne\u017eno dvignite glavo in prsni ko\u0161 od podloge.<\/strong> Roke naj ostanejo na podlogi. Zadr\u017eite polo\u017eaj za trenutek, nato se <strong>z nadzorom vrnite navzdol.<\/strong><\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Osredoto\u010dite se na podalj\u0161evanje hrbtenice, ne na vi\u0161ino dviga. Vrat naj bo v liniji s hrbtenico in napnite jedro, da podprete spodnji del hrbta.  <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prevelik obseg gibanja, preobremenjevanje spodnjega dela hrbta, nagibanje glave nazaj, neaktivno jedro.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> hrbtne mi\u0161ice, globoke stabilizacijske mi\u0161ice hrbtenice, glutealne mi\u0161ice (gluteus), mi\u0161ice jedra<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/9.-Back-Extensions-1.gif\" alt=\"Back Extensions\" class=\"wp-image-751601\" title=\"Back Extensions\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Swimming (plavanje)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Swimming je dinami\u010dna vaja pilatesa, ki krepi <strong>hrbet, glutealne mi\u0161ice in jedro.<\/strong> Izbolj\u0161uje tudi koordinacijo in stabilnost trupa.<\/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><strong>Izvedba:<\/strong> Lezite na trebuh z <strong>rokami, iztegnjenimi nad glavo.<\/strong> Ne\u017eno podvijte medenico, napnite jedro in pogled usmerjajte proti podlogi. Dvignite <strong>desno roko in levo nogo<\/strong> od podloge. Gladko zamenjajte strani \u2013 <strong>leva roka in desna noga.<\/strong> Nadaljujte z gladkim izmenjavanjem rok in nog.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Gibanje naj bo majhno in nadzorovano, dihanje naj te\u010de in poskrbite, da se spodnji del hrbta ne upogiba prekomerno.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro izmenjevanje okon\u010din, upogibanje spodnjega dela hrbta, previsoko dvigovanje rok in nog, zadr\u017eevanje diha.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> hrbtne mi\u0161ice, globoke stabilizacijske mi\u0161ice hrbtenice, glutealne mi\u0161ice (gluteus maximus), mi\u0161ice zadnje stegenske lo\u017ee, ramenske mi\u0161ice<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/10.-Swimming-1.gif\" alt=\"Swimming \" class=\"wp-image-751600\" title=\"Swimming \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Side Kick (bo\u010dni brca z nogo)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Side Kick je vaja pilatesa, osredoto\u010dena na <strong>mi\u0161ice kolka in glutealne mi\u0161ice.<\/strong> Nau\u010di vas tudi ohranjati stabilen trup, tudi ko se premika le ena noga.<\/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><strong>Izvedba:<\/strong> Lezite na bok z iztegnjenimi in skupaj stisnjenimi nogami. Glavo podprite z roko ali jo polo\u017eite na iztegnjeno roko. Rahlo dvignite zgornjo nogo. Med izdihom <strong>brcnite zgornjo nogo naprej,<\/strong> med vdihom pa jo <strong>vrnite nazaj.<\/strong> Gibanje gladko ponavljajte, nato zamenjajte stran.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Trup naj bo stabilen in podalj\u0161an, gibanje noge pa teko\u010de. Obseg gibanja prilagodite tako, da ne izgubite nadzora nad medenico.  <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Zibanje trupa naprej in nazaj, izguba stabilnosti medenice, prevelik obseg gibanja, preobremenjevanje spodnjega dela hrbta.<\/li>\n\n\n\n<li><strong>Primarne aktivirane mi\u0161ice:<\/strong> mi\u0161ice kolka, glutealne mi\u0161ice, globoke trebu\u0161ne mi\u0161ice, mi\u0161ice jedra<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/11.-Side-Kick-1.gif\" alt=\"Side Kick\" class=\"wp-image-751599\" title=\"Side Kick\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Spine Stretch Forward (upogib naprej z zaokro\u017eevanjem hrbtenice)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Spine Stretch Forward je vaja pilatesa, osredoto\u010dena na <strong>raztezanje hrbtenice in zadnje strani telesa.<\/strong> Pomaga sprostiti napetost v hrbtu in izbolj\u0161ati gibljivost hrbtenice.<\/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><strong>Izvedba:<\/strong> Sedite pokon\u010dno z iztegnjenimi nogami. Noge razmaknite na \u0161irino bokov. Roke iztegnite naprej na vi\u0161ini ramen. Vdihnite in napnite jedro. Med izdihom <strong>po\u010dasi zaokro\u017eite hrbet in se nagnite naprej,<\/strong> kot da bi segali po ne\u010dem. Med vdihom se nadzorovano vrnite v pokon\u010den polo\u017eaj.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Osredoto\u010dite se na postopno zaokro\u017eevanje hrbtenice in ohranite ramena spro\u0161\u010dena.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje samo v bokih brez vklju\u010ditve hrbtenice, vle\u010denje naprej z rokami, napetost v ramenih in vratu, zadr\u017eevanje diha.<\/li>\n\n\n\n<li><strong>Glavne vklju\u010dene mi\u0161ice:<\/strong> rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, globoke trebu\u0161ne mi\u0161ice, hrbtne mi\u0161ice, mi\u0161ice zadnje stegenske lo\u017ee<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/12.-Spine-Stretch-Forward-1.gif\" alt=\"Spine Stretch Forward \" class=\"wp-image-751598\" title=\"Spine Stretch Forward \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Plank Prep (priprava na plank)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank Prep je pripravna pilates vaja za plank, ki pomaga <strong>okrepiti jedro, ramena in hrbet.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvedba:<\/strong> Postavite se v polo\u017eaj mize \u2013 dlani naj bodo pod rameni, kolena pod boki. Rahlo podvijte medenico in napnite jedro. Ohranite hrbet raven. Dvignite kolena z blazine in zadr\u017eite ta polo\u017eaj nekaj sekund. Nadzorovano se vrnite na kolena.<\/li>\n\n\n\n<li><strong>Nasveti za pravilno tehniko:<\/strong> Ohranite telo v eni liniji, potisnite ramena stran od u\u0161es in \u010de je vaja zahtevna, lahko ostanete na kolenih.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Upogibanje spodnjega dela hrbta ali prekomerno zaokro\u017eevanje, ramena padajo proti u\u0161esom, nezadostno napeto jedro, zadr\u017eevanje polo\u017eaja predolgo na ra\u010dun tehnike.<\/li>\n\n\n\n<li><strong>Glavne vklju\u010dene mi\u0161ice:<\/strong> globoke trebu\u0161ne mi\u0161ice, rektusne in po\u0161evne trebu\u0161ne mi\u0161ice, mi\u0161ice ramenskega obro\u010da (stabilizatorji lopatice), glutealne mi\u0161ice<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/13.-Plank-Prep-1.gif\" alt=\"Plank Prep\" class=\"wp-image-751597\" title=\"Plank Prep\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Popoln_pilates_trening_za_zacetnike\"><\/span>Popoln pilates trening za za\u010detnike <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ta vadba je zasnovana za za\u010detnike.<\/strong> Idealno jo izvajajte <strong>2\u20133-krat na teden<\/strong> pribli\u017eno <strong>20\u201330 minut.<\/strong> Ne hitite in ne posku\u0161ajte nanizati preve\u010d ponovitev. Namesto tega se osredoto\u010dite na <strong>pravilno tehniko, nadzor gibanja<\/strong> in <strong>teko\u010de dihanje.<\/strong> \u010ce ste novi v pilatesu ali trpite zaradi bole\u010din v hrbtu, vaje prilagodite svoji formi.<\/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\">Vaja<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo serij <\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0160tevilo ponovitev na serijo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pelvic Curl<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chest Lift<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spine Twist Supine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132<\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138 na stran <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hundred <\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310 dihalnih ciklov <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Single Leg Stretch <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 <\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 na nogo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Double-Leg Stretch <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 <\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leg Circles <\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138 na nogo in smer<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cat Cow<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u201310 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Back Extensions <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 <\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 sekund<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Side Kick <\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 <\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 na stran <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spine Stretch Forward <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank Prep<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 <\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 sekund<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pogosto_zastavljena_vprasanja_FAQ\"><\/span>Pogosto zastavljena vpra\u0161anja (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1778831037199\"><strong class=\"schema-faq-question\">1. Ali lahko pilates izvajam vsak dan?<br\/><\/strong> <p class=\"schema-faq-answer\">Da, pilates lahko izvajate vsak dan, \u0161e posebej \u010de gre za la\u017eje vaje in kraj\u0161e treninge. Za za\u010detnike je idealno vaditi <strong>2\u20133-krat na teden,<\/strong> da ima telo \u010das za regeneracijo. \u010ce se po\u010dutite utrujene ali otrpli, izberite kraj\u0161o vadbo.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778840431914\"><strong class=\"schema-faq-question\">2. Ali lahko izvajam te vaje, \u010de imam bole\u010dine v mi\u0161icah?<br\/><\/strong> <p class=\"schema-faq-answer\">Blage bole\u010dine v mi\u0161icah niso te\u017eava. Pilates vaje lahko <strong>ne\u017eno mobilizirajo in sprostijo<\/strong> mi\u0161ice. \u010ce so bole\u010dine mo\u010dne, pa je bolje, da telesu privo\u0161\u010dite po\u010ditek.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778840432688\"><strong class=\"schema-faq-question\">3. Kaj \u010de me med vadbo boli vrat?<br\/><\/strong> <p class=\"schema-faq-answer\">Bole\u010dina v vratu pogosto ka\u017ee na <strong>nepravilno tehniko.<\/strong> Poskusite zmanj\u0161ati obseg gibanja, sprostiti ramena in bolj napeti jedro. \u010ce te\u017eava vztraja, glavo naslonite na blazino in poenostavite vajo.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778840433386\"><strong class=\"schema-faq-question\">4. Koliko \u010dasa bo trajalo, da vidim rezultate?<br\/><\/strong> <p class=\"schema-faq-answer\">Prve spremembe lahko ob\u010dutite \u017ee po <strong>nekaj treningih,<\/strong> na primer, olaj\u0161anje bole\u010din v hrbtu. Vidni rezultati, kot so krepitev telesa ali izbolj\u0161ana dr\u017ea, se obi\u010dajno poka\u017eejo po <strong>4\u20136 tednih redne vadbe.<\/strong><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778840434474\"><strong class=\"schema-faq-question\">5. Ali je pilates primeren za bole\u010dine v hrbtu?<br\/><\/strong> <p class=\"schema-faq-answer\">Da, pilates je pogosto priporo\u010dljiv pri bole\u010dinah v hrbtu, ker se osredoto\u010da na <strong>stabilnost, nadzor gibanja in krepitev jedra.<\/strong> Pomembno je vaditi po\u010dasi, brez bole\u010din in vaje prilagoditi svojim zmo\u017enostim. \u010ce imate akutne ali resnej\u0161e te\u017eave, je priporo\u010dljivo posvetovanje s strokovnjakom.<\/p> <\/div> <\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a pilates vadba je odli\u010dna, \u010de \u017eelite <strong>okrepiti svoje telo<\/strong> in ste <strong>novi v tem \u0161portu.<\/strong> Za u\u010dinkovito izvajanje pilatesa izvajajte vaje <strong>po\u010dasi,<\/strong> s poudarkom na pravilnem <strong>dihanju<\/strong> in <strong>stabilizaciji jedra.<\/strong> Tako boste la\u017eje dosegli <strong>mo\u010dno jedro<\/strong> in <strong>bolj\u0161o dr\u017eo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pilates lahko izvajate samostojno ali v kombinaciji z drugimi \u0161porti, s katerimi se ukvarjate. V vsakem primeru je pomembno <strong>vztrajati<\/strong> in <strong>redno vaditi.<\/strong> Potem bodo rezultati sledili!  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Smo vas motivirali, da preizkusite ta priljubljen in u\u010dinkovit \u0161port? Delite \u010dlanek s prijatelji in znanci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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","protected":false},"excerpt":{"rendered":"<p>I\u0161\u010dete preprost trening pilatesa za za\u010detnike? V na\u0161em \u010dlanku boste na\u0161li jasen izbor vaj, pravilno tehniko in prakti\u010dne nasvete, s katerimi boste v le nekaj minutah okrepili jedro in ubla\u017eili bole\u010dine v hrbtu.<\/p>\n","protected":false},"author":156,"featured_media":757596,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6363,6411,6459,7485],"filter_section":[13011],"filter_attribute":[13014,13016,13017,13018,13020,13022,13026,13027,14665,14666,14667],"class_list":["post-757595","post","type-post","status-publish","format-standard","has-post-thumbnail","category-vadba-in-trening","tag-hrbet","tag-vadba","tag-vadba-sl","tag-trening-sl","filter_attribute-cviky-na-chrbat","filter_attribute-cviky-na-brucho","filter_attribute-cviky-na-zadok","filter_attribute-cviky-na-nohy","filter_attribute-cviky-s-vlastnou-vahou","filter_attribute-domaci-trening-a-hiit","filter_attribute-spravna-technika-cvicenia","filter_attribute-cviky-pri-bolesti","filter_attribute-casti-tela","filter_attribute-typy-treningu","filter_attribute-tipy-a-technika","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates za za\u010detnike: 13 vaj za krepitev jedra in laj\u0161anje bole\u010din v hrbtu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Preproste vaje pilatesa za za\u010detnike. 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She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"},{"@type":"Question","@id":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778831037199","position":1,"url":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778831037199","name":"1. Ali lahko pilates izvajam vsak dan?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Da, pilates lahko izvajate vsak dan, \u0161e posebej \u010de gre za la\u017eje vaje in kraj\u0161e treninge. Za za\u010detnike je idealno vaditi <strong>2\u20133-krat na teden,<\/strong> da ima telo \u010das za regeneracijo. \u010ce se po\u010dutite utrujene ali otrpli, izberite kraj\u0161o vadbo.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840431914","position":2,"url":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840431914","name":"2. Ali lahko izvajam te vaje, \u010de imam bole\u010dine v mi\u0161icah?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Blage bole\u010dine v mi\u0161icah niso te\u017eava. Pilates vaje lahko <strong>ne\u017eno mobilizirajo in sprostijo<\/strong> mi\u0161ice. \u010ce so bole\u010dine mo\u010dne, pa je bolje, da telesu privo\u0161\u010dite po\u010ditek.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840432688","position":3,"url":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840432688","name":"3. Kaj \u010de me med vadbo boli vrat?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Bole\u010dina v vratu pogosto ka\u017ee na <strong>nepravilno tehniko.<\/strong> Poskusite zmanj\u0161ati obseg gibanja, sprostiti ramena in bolj napeti jedro. \u010ce te\u017eava vztraja, glavo naslonite na blazino in poenostavite vajo.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840433386","position":4,"url":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840433386","name":"4. Koliko \u010dasa bo trajalo, da vidim rezultate?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Prve spremembe lahko ob\u010dutite \u017ee po <strong>nekaj treningih,<\/strong> na primer, olaj\u0161anje bole\u010din v hrbtu. Vidni rezultati, kot so krepitev telesa ali izbolj\u0161ana dr\u017ea, se obi\u010dajno poka\u017eejo po <strong>4\u20136 tednih redne vadbe.<\/strong>","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840434474","position":5,"url":"https:\/\/gymbeam.si\/blog\/pilates-za-zacetnike-13-vaj-za-krepitev-jedra-in-lajsanje-bolecin-v-hrbtu\/#faq-question-1778840434474","name":"5. Ali je pilates primeren za bole\u010dine v hrbtu?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Da, pilates je pogosto priporo\u010dljiv pri bole\u010dinah v hrbtu, ker se osredoto\u010da na <strong>stabilnost, nadzor gibanja in krepitev jedra.<\/strong> Pomembno je vaditi po\u010dasi, brez bole\u010din in vaje prilagoditi svojim zmo\u017enostim. \u010ce imate akutne ali resnej\u0161e te\u017eave, je priporo\u010dljivo posvetovanje s strokovnjakom.","inLanguage":"en-GB"},"inLanguage":"en-GB"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/757595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=757595"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/757595\/revisions"}],"predecessor-version":[{"id":787039,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/757595\/revisions\/787039"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/757596"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=757595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=757595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=757595"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=757595"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=757595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}