{"id":50120,"date":"2016-01-25T15:55:26","date_gmt":"2016-01-25T14:55:26","guid":{"rendered":"https:\/\/bb.dwizards.dev\/pocep-s-palico\/"},"modified":"2023-10-06T16:34:35","modified_gmt":"2023-10-06T16:34:35","slug":"pocep-s-palico","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/pocep-s-palico\/","title":{"rendered":"PO\u010cEP S PALICO"},"content":{"rendered":"

Po\u010dep je ena izmed najbolj\u0161ih vaj za oblikovanje spodnjega dela tvojega telesa. Hkrati pa se po\u010depov nikoli ne bo\u0161 naveli\u010dal, saj obstaja ogromno razli\u010dnih na\u010dinov za izvedbo le-teh. Da bi pa ti po\u010depi dali \u010dim bolj\u0161e rezultate, pa je potrebna njihova pravilna izvedba.<\/p>\n

 <\/p>\n

Kako pravilno izvajati po\u010depe?<\/h4>\n

Noge raz\u0161iri v \u0161irino bokov in poravnaj ramena. Hrbet ob tem naj ne bo ukrivljen, saj bi se s tem ustvaril nepotreben pritisk na spodnji del hrbtenice. Dr\u017ea rok je med samim po\u010depom poljubna – lahko jih ima\u0161 uprte v bok, iztegnjene naprej. Z boki se spusti v vi\u0161ino kolen, tako da bo\u0161 vzporedno s tlemi. Ramena, hrbet in prsni ko\u0161 morajo biti poravnani, tudi ko si v po\u010depu. \u010ce ti telo dovoljuje, se poskusi spustiti \u0161e nekoliko ni\u017eje od vi\u0161ine kolen. Vendar pa bodi ob tem pozoren, da so stopala \u0161e vedno trdno na tleh in da je hrbet \u0161e vedno poravnan!<\/p>\n

Pozoren bodi na to, da ti kolen ne bo vleklo navznoter. Da \u00a0prepre\u010di\u0161 to napako, stopala obrni rahlo navzven. Prav tako je ena izmed pogostej\u0161ih napak pri izvedbi po\u010depov ta, da se te\u017ea telesa prenese naprej. Ve\u010dino te\u017ee prenesi na pete, kar ti bo pa dovoljevalo, da bo\u0161 tudi med po\u010depom imel poravnan hrbet.<\/p>\n

 <\/p>\n

    \n
  1. \n

    NAVADNI PO\u010cEP<\/strong><\/h4>\n<\/li>\n<\/ol>\n

    Po\u010depi so najbolj\u0161i za funkcionalno mo\u010d spodnjega dela telesa. Desetletja raziskav so dokazala, da je mo\u010d, katero razvijemo in pridobimo s po\u010depi, povezana s hitrostjo, mo\u010djo in atletsko izvedbo. Izvajanje klasi\u010dnega – \u201ezadnjega\u201c po\u010depa, pomaga pri pridobivanju\u00a0mo\u010di v mi\u0161icah nog in s\u010dasoma bo\u0161 lahko s po\u010depi dvigoval vedno ve\u010dje ute\u017ei.<\/p>\n

    NA\u010cIN\u00a0IZVAJANJA:<\/h5>\n

    Palica mora biti na hrbtni strani ramen in stiskati diske hrbtenice. Pazi na Tak\u0161nim po\u010depom se izogni, \u010de ima\u0161 bole\u010dine v hrbtu ali pa si imel po\u0161kodbe hrbta.<\/p>\n

    \"\"\"\"<\/p>\n

     <\/p>\n

      \n
    1. \n

      HOKEJSKI PO\u010cEP<\/strong><\/h4>\n<\/li>\n<\/ol>\n

      Odli\u010dna izvedba po\u010depa, pri kateri se dodatno obremenijo mi\u0161ice trupa, kar pa ima pozitiven u\u010dinek na vse ostale aktivnosti, ki jih izvaja\u0161 \u2013 kot \u0161portnik ali rekreativec.<\/p>\n

      NA\u010cIN IZVAJANJA:<\/h5>\n

      Hrbet mora biti zravnan in napet med samo izvedbo po\u010depa, pogled pa usmerjen ravno. Polo\u017eaj palice mora biti za glavo. Med izvajanjem je treba paziti, da te\u017ea ne preide iz hrbta naprej, saj bi to lahko povro\u010dilo po\u0161kodbe ram. Ob izvajanju pa morajo tvoja stopala biti popolnoma na tleh in se tudi med izvedbo po\u010depa, ne sme\u0161 dvigniti na prste. Globina spusta po\u010depa je odvisna od fleksibilnosti posameznika. Hkrati pa z izvajanjem po\u010depov pospe\u0161uje\u0161 fleksibilnost, kar lahko vidimo, \u010de pogledamo dvigovalce ute\u017ei (weightlifterje), ki so izredno fleksibilni v bokih, ramenskem in hrbtnem predelu. Ute\u017ei je treba dodajati postopoma, saj je lahko ta vaja izredno nevarna za tiste, ki precenijo svoje sposobnosti.<\/p>\n

      \"\"\"\"<\/p>\n

       <\/p>\n

        \n
      1. \n

        SUMO PO\u010cEP<\/h4>\n<\/li>\n<\/ol>\n

        Ena izmed mo\u017enosti izvajanja navadnega po\u010depa, pri katerem pa so noge v raz\u0161irjenem polo\u017eaju.<\/p>\n

        NA\u010cIN IZVAJANJA:<\/h5>\n

        Stopala morajo biti v \u0161ir\u0161i poziciji kot ramena. Ravno zaradi tega polo\u017eaja, se po\u010depom re\u010de \u201esumo po\u010depi\u201c, saj dr\u017ea spominja na polo\u017eaj sumo borcev. Ta na\u010din izvajanja po\u010depa, obremeni tiste mi\u0161ice, ki se pri navadnih po\u010depih ne aktivirajo v tolik\u0161ni meri.
        \n\"\"\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

        Po\u010dep je ena izmed najbolj\u0161ih vaj za oblikovanje spodnjega dela tvojega telesa. Hkrati pa se po\u010depov nikoli ne bo\u0161 naveli\u010dal, saj obstaja ogromno razli\u010dnih na\u010dinov za izvedbo le-teh. Da bi pa ti po\u010depi dali \u010dim bolj\u0161e rezultate, pa je potrebna njihova pravilna izvedba.   Kako pravilno izvajati po\u010depe? Noge raz\u0161iri v \u0161irino bokov in poravnaj […]<\/p>\n","protected":false},"author":3,"featured_media":50121,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-50120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"\nPO\u010cEP S PALICO - 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\/pocep-s-palico\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PO\u010cEP S PALICO - Building Body\" \/>\n<meta property=\"og:description\" content=\"Po\u010dep je ena izmed najbolj\u0161ih vaj za oblikovanje spodnjega dela tvojega telesa. Hkrati pa se po\u010depov nikoli ne bo\u0161 naveli\u010dal, saj obstaja ogromno razli\u010dnih na\u010dinov za izvedbo le-teh. Da bi pa ti po\u010depi dali \u010dim bolj\u0161e rezultate, pa je potrebna njihova pravilna izvedba.   Kako pravilno izvajati po\u010depe? 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