{"id":50079,"date":"2016-01-15T11:20:08","date_gmt":"2016-01-15T10:20:08","guid":{"rendered":"https:\/\/bb.dwizards.dev\/plank-z-iztegnjenimi-rokami-za-mocne-zenske\/"},"modified":"2023-10-06T16:34:31","modified_gmt":"2023-10-06T16:34:31","slug":"plank-z-iztegnjenimi-rokami-za-mocne-zenske","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/plank-z-iztegnjenimi-rokami-za-mocne-zenske\/","title":{"rendered":"PLANK &#8211; Z IZTEGNJENIMI ROKAMI ZA MO\u010cNE \u017dENSKE"},"content":{"rendered":"<p>Plank je odli\u010dna vaja za krepitev celotnega telesa ter stabilizacijo. Ta vaja bo okrepila va\u0161e hrbtne mi\u0161ice, trebu\u0161ne mi\u0161ice, zadnjico, stegna ter ramenski predel, za to pa ti ne bo treba niti do fitnesa. Vse kar potrebuje\u0161 je mo\u010dna volja, ute\u017ei ter 15 min \u010dasa za kratek trening.<\/p>\n<p>\u00ad<\/p>\n<p>&nbsp;<\/p>\n<h4>PLANK Z <a href=\"http:\/\/polleosport.si\/search\/?search=ute%C5%BEi%20ro%C4%8Dke\">UTE\u017dMI<\/a><\/h4>\n<ul>\n<li>Pripravi se v dr\u017eo<\/li>\n<li>Roke na tla, v ravnini ram<\/li>\n<li>Zgrabi ute\u017ei s stisnjenimi zapestmi, ter jih ne spusti ker se trening pri\u010denja!<\/li>\n<\/ul>\n<p>\u00ad<\/p>\n<p>&nbsp;<\/p>\n<h4>NAREDILA BO\u0160 SERIJO, SESTAVLJENO IZ 3 VAJ<\/h4>\n<ul>\n<li>\n<h5>VAJA A<\/h5>\n<\/li>\n<\/ul>\n<p>Dr\u017eanje telesa v poziciji planka na ute\u017eeh 30 sekund.<\/p>\n<ul>\n<li>\n<h5>VAJA B<\/h5>\n<\/li>\n<\/ul>\n<p>Pokr\u010di roko v komolcu, ter ute\u017e dvigni do prsi: izmenjaje leva in desna roka (vsaka 5x)<\/p>\n<ul>\n<li>\n<h5>VAJA C<\/h5>\n<\/li>\n<\/ul>\n<p>Je nadgradnja vaje B, kjer najprej pokr\u010di\u0161 roko v komolcu, nato pa z rahlim zamahom nadaljuje\u0161 do iztegnjene roke: izmenjaje leva in desna roka (vsaka 5x)<\/p>\n<p>Naredi premor \u2013 1 minuto, ter za\u010dni ponovno. Za\u010detnice vajo ponovite 2x, med tem ko tiste bolj natrenirane vajo ponovite 4x.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21591 aligncenter\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/01\/01-plank-row-kickback-1.jpg\" alt=\"Plank\" width=\"600\" height=\"600\" \/><\/p>\n<p>BREZ GOLJUFANJA!<\/p>\n<p>In pozdravljena bole\u010dina, katero vsi obo\u017eujemo, saj tako vemo, da smo odli\u010dno opravili trening!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank je odli\u010dna vaja za krepitev celotnega telesa ter stabilizacijo. Ta vaja bo okrepila va\u0161e hrbtne mi\u0161ice, trebu\u0161ne mi\u0161ice, zadnjico, stegna ter ramenski predel, za to pa ti ne bo treba niti do fitnesa. Vse kar potrebuje\u0161 je mo\u010dna volja, ute\u017ei ter 15 min \u010dasa za kratek trening. \u00ad &nbsp; PLANK Z UTE\u017dMI Pripravi se [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":50080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967],"tags":[],"class_list":["post-50079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PLANK - Z IZTEGNJENIMI ROKAMI ZA MO\u010cNE \u017dENSKE - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/plank-z-iztegnjenimi-rokami-za-mocne-zenske\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLANK - Z IZTEGNJENIMI ROKAMI ZA MO\u010cNE \u017dENSKE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Plank je odli\u010dna vaja za krepitev celotnega telesa ter stabilizacijo. Ta vaja bo okrepila va\u0161e hrbtne mi\u0161ice, trebu\u0161ne mi\u0161ice, zadnjico, stegna ter ramenski predel, za to pa ti ne bo treba niti do fitnesa. 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