{"id":50980,"date":"2016-05-24T10:43:12","date_gmt":"2016-05-24T08:43:12","guid":{"rendered":"https:\/\/bb.dwizards.dev\/3-vaje-za-cvrsto-oblikovane-noge\/"},"modified":"2023-10-06T16:35:45","modified_gmt":"2023-10-06T16:35:45","slug":"3-vaje-za-cvrsto-oblikovane-noge","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/3-vaje-za-cvrsto-oblikovane-noge\/","title":{"rendered":"3 VAJE ZA \u010cVRSTO OBLIKOVANE NOGE"},"content":{"rendered":"<h2>NAJBOLJ PRILJUBLJENE VAJE ZA \u010cVRSTE IN OBLIKOVANE NOGE<\/h2>\n<h4><\/h4>\n<h4>MI\u0160ICE NOG<\/h4>\n<p>Mi\u0161ice nog so glavna podpora in nosilec telesa. Odgovorne so za vrsto gibanj kot so hoja, tek, skoki,&#8230; S treniranjem in krepitvijo mi\u0161ic na nogah zmanj\u0161ujemo obremenitev sklepov, s \u010dimer pa se zmanj\u0161a mo\u017enost po\u0161kodb kosti in sklepov.<\/p>\n<p>&nbsp;<\/p>\n<h4>TRENING NOG=OGREVANJE + VAJE ZA NOGE + RAZTEZANJE<\/h4>\n<p>Pred navedenimi vajami se je nujno potrebno zagreti \u2013 to pomeni pripraviti telo na treniranje. Ogrevanje telesa mora trajati minimalno 5 minut. Med samo izvedbo vaj pa je pomembno, da ima\u0161 hrbet ves \u010das poravnan. Prav tako pa si zapomni, da mora\u0161 biti osredoto\u010den na samo mi\u0161ico in izvedbo vaje, ter da ni pomembno, da vajo \u010dim hitreje opravi\u0161 temve\u010d, da jo izvede\u0161 pravilno. Po opravljenih vajah mora\u0161 obvezno\u00a0tudi raztegniti celotno telo.<\/p>\n<p>&nbsp;<\/p>\n<h2>Na\u0161e najbolj\u0161e vaje za noge so po\u010depi in izkoraki.<\/h2>\n<p>&nbsp;<\/p>\n<ol>\n<li>\n<h4>IZKORAK<\/h4>\n<\/li>\n<\/ol>\n<p>Izkorak je ena izmed najbolj u\u010dinkovitih vaj za noge. Za za\u010detnike se priporo\u010da izvajanje brez dodatnih <a href=\"http:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\">ute\u017ei<\/a>. Hrbet je cel \u010das poravnan in stopala poravnana s tlemi, roke pa ob telesu. Napravi razkorak, razkora\u010di eno nogo naprej tako dale\u010d, da pride\u0161 s kolenom druge noge do tal.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-22547\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/vje-be-za-noge-ema-brajic-2-iskorak-940x940-1.jpg\" alt=\"vje\u017ebe-za-noge-ema-braji\u0107-2-iskorak-940x940\" width=\"940\" height=\"940\" \/><\/p>\n<ol start=\"2\">\n<li>\n<h4>PO\u010cEP<\/h4>\n<\/li>\n<\/ol>\n<p>Vaja, ki velja za kraljico med vajami! Med izvajanjem se aktivira prav celotno telo. Po\u010dep se lahko izvaja na ogromno na\u010dinov in tako se lahko nekateri deli bolj aktivirajo. Najbolj obremenjeni so kvadricepsi, spodnji del telesa in trebuh. Pomembna pa je seveda pravilna izvedba. Posebaj kar se ti\u010de spodnjega dela hrbta, mora ta biti napet. Prsa morajo biti rahlo izbo\u010dena naprej, pogled pa usmerjen naravnost. Kar se pa ti\u010de globine spusta v po\u010depu (pol po\u010dep, paralelni po\u010dep, globok po\u010dep), pa je ta odvisna od na\u0161ih ciljev.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-22548\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/vje-be-za-noge-ema-brajic-1-u-anj-940x705-1.jpg\" alt=\"vje\u017ebe-za-noge-ema-braji\u0107-1-\u010du\u010danj-940x705\" width=\"940\" height=\"705\" \/><\/p>\n<ol start=\"3\">\n<li>\n<h4>NO\u017dNI POTISK<\/h4>\n<\/li>\n<\/ol>\n<p>Alternativna vaja po\u010depom. Sedi na napravo za potisk nog in postavi stopala na plo\u0161\u010do, v \u0161irini ramen. Prste nekoliko obrni navzven. Pokr\u010di kolena in se spu\u0161\u010daj dokler je mogo\u010de, vendar bodi pozoren, da ne spremeni\u0161 polo\u017eaja bokov.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-22549\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/vje-be-za-noge-ema-brajic-3-potisak-940x705-1.jpg\" alt=\"vje\u017ebe-za-noge-ema-braji\u0107-3-potisak-940x705\" width=\"940\" height=\"705\" \/><\/p>\n<h2>U\u017dIVAJ V VAJAH ZA NOGE, U\u010cVRSTI SE IN BODI FIT, ZDRAV\/A IN LEP\/A! \ud83d\ude42<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>NAJBOLJ PRILJUBLJENE VAJE ZA \u010cVRSTE IN OBLIKOVANE NOGE MI\u0160ICE NOG Mi\u0161ice nog so glavna podpora in nosilec telesa. Odgovorne so za vrsto gibanj kot so hoja, tek, skoki,&#8230; S treniranjem in krepitvijo mi\u0161ic na nogah zmanj\u0161ujemo obremenitev sklepov, s \u010dimer pa se zmanj\u0161a mo\u017enost po\u0161kodb kosti in sklepov. &nbsp; TRENING NOG=OGREVANJE + VAJE ZA NOGE [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":50981,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-50980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 VAJE ZA \u010cVRSTO OBLIKOVANE NOGE - 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\/3-vaje-za-cvrsto-oblikovane-noge\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 VAJE ZA \u010cVRSTO OBLIKOVANE NOGE - Building Body\" \/>\n<meta property=\"og:description\" content=\"NAJBOLJ PRILJUBLJENE VAJE ZA \u010cVRSTE IN OBLIKOVANE NOGE MI\u0160ICE NOG Mi\u0161ice nog so glavna podpora in nosilec telesa. 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