{"id":51474,"date":"2016-07-05T10:24:29","date_gmt":"2016-07-05T08:24:29","guid":{"rendered":"https:\/\/bb.dwizards.dev\/leg-booty-challenge-i-del\/"},"modified":"2023-10-06T16:36:24","modified_gmt":"2023-10-06T16:36:24","slug":"leg-booty-challenge-i-del","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/leg-booty-challenge-i-del\/","title":{"rendered":"LEG & BOOTY CHALLENGE I. DEL"},"content":{"rendered":"

V tem \u010dlanku so zbrane vaje za prvih 5 dni LEG & BOOTY WORKOUT CHALLENGA<\/strong>!<\/p>\n

    \n
  1. \n

    DAN<\/strong><\/h2>\n<\/li>\n<\/ol>\n
    JUMP SQUAT<\/em><\/strong><\/h5>\n

    Moja prva najljub\u0161a vaja, katero lahko izvaja\u0161 doma ali v fitnesu (s palico) je JUMP SQUAT. Kar pomeni, da naredi\u0161 po\u010dep s poskokom med vmesnim po\u010depom pa noge dajemo skupaj ter narazen, tako da pravzaprav en po\u010dep naredimo z nogami narazen ter enega z nogami skupaj. To vajo bomo ponovile 15x, s 4 serijami. Vmes po\u010divamo 30 sekund. (Prikaz vaj vam bom spodaj tudi objavila za la\u017eje izvajanje)<\/p>\n

    DONKEY KICK<\/em><\/h5>\n

    Druga\u00a0vaja je Donkey kick. Pri tej vaji bomo \u0161le na vse \u0161tiri, roke so zravnane in dlani na tleh, hrbet je raven, noge pokr\u010dene (koleni sta na tleh). Z vsako nogo bomo naredile 12 brc nazaj, nogo potisnemo nazaj dokler je \u010disto ne iztegnemo. Naredimo prav tako 4 serije. (\u010ce vajo izvaja\u0161\u00a0v fitnesu, lahko v prepogib na nogi namesti\u0161 ute\u017e in nogo potiska\u0161 nazaj pokr\u010deno za 90 stopinj.)<\/p>\n

    IZPADNI KORAK<\/em><\/h5>\n

    Tretja vaja tudi ena izmed bolj\u0161ih. To je izpadni korak. Najbr\u017e ste \u017ee vse sli\u0161ale zanjo. Ta vaja je zelo dobra za mi\u0161ice zadnjice. Hrbet je zravnan, z eno nogo se pripravimo da bomo \u0161le v korak. Stopalo zadnje noge naj bo na prstih, s sprednjo nogo pa se spustimo tako nizko, da se skoraj dotikamo tal. Koleno naj bo pribli\u017eno centimeter od tal. Ves \u010das imej napete trebu\u0161ne in zadnji\u010dne mi\u0161ice. \u010ce ima\u0161 ute\u017ei, v vsako roko primi eno (\u010de je te\u017eja eno z obema rokama) tako bo vaja bolj u\u010dinkovita.
    \nZa za\u010detek z vsako nogo naredimo 8 izpadnih korakov, 4 serije.<\/p>\n

    Prikaz zgornjih treh vaj najde\u0161 na povezavi<\/a>.<\/p>\n

      \n
    1. \n

      DAN<\/strong><\/h2>\n<\/li>\n<\/ol>\n

      Danes imamo na sporedu:<\/p>\n

      SUMO PO\u010cEP<\/em><\/strong><\/h5>\n

      15 ponovitev sumo po\u010depa, 4 serije (prikaz vaje tukaj<\/a>)<\/p>\n

      IZPADNI KORAK <\/em><\/strong><\/h5>\n

      Izpadni korak na \u017eogi ali stolu. Zadnja noga je prislonjena na \u017eogo ali stol, medtem ko je sprednja pripravljena na spust. Koleno naj pri po\u010depu ne gre \u010dez prste. V roke lahko prime\u0161 tudi kak\u0161no ute\u017e za ve\u010djo u\u010dinkovitost vaje. Kako vaja izgleda je prikazano na povezavi<\/a>.<\/p>\n

      MOST<\/em><\/strong><\/h5>\n

      Most ali dvig bokov. Hrbtenica je na tleh in zravnana, noge so pokr\u010dene, trebuh napet. Pri kon\u010dni to\u010dki dviga se osredoto\u010dimo, da je zadnjica napeta, zadr\u017eimo dve sekundi in se spet spustimo. Naredimo 15 ponovitev, 4 serije. Preveri izvajanje vaje tukaj<\/a>.<\/p>\n

      Veselo treniranje!\u00a0?<\/em><\/p>\n

       <\/p>\n

        \n
      1. \n

        DAN<\/strong><\/h2>\n<\/li>\n<\/ol>\n

        Danes bomo naredile:<\/p>\n

        DONKEY KICK<\/em><\/strong><\/h5>\n

        15 ponovitev z vsako nogo, 4 serije<\/p>\n

        SUMO PO\u010cEP<\/em><\/strong><\/h5>\n

        15 ponovitev, 4 serije<\/p>\n

        IZPADNI KORAK<\/em><\/strong><\/h5>\n

        8 ponovitev z vsako nogo (torej skupno 16), 4 serije<\/p>\n

         <\/p>\n

        Bo \u0161lo?\u00a0Ne dvomim v vas, kon\u010dni rezultati pa bodo bomba!<\/p>\n

         <\/p>\n

          \n
        1. \n

          DAN <\/strong><\/h2>\n<\/li>\n<\/ol>\n

          Danes je \u017ee na\u0161 4. dan skupnih treningov! Kako vam gre?<\/p>\n

          Vaje za danes:<\/p>\n

          SUMO PO\u010cEP<\/em><\/strong><\/h5>\n

          20 ponovitev SUMO po\u010depa, 4 serije.<\/p>\n

          PO\u010cEP Z VMESNIM SKOKOM<\/em><\/strong><\/h5>\n

          12 ponovitev PO\u010cEPA Z VMESNIM SKOKOM, 4 serije.<\/p>\n

          DVIG NOGE V MOSTU<\/em><\/strong><\/h5>\n

          DVIG NOGE v mostu, z vsako nogo 10x. Naredimo 4 serije. Povezava<\/a> do prikaza izvajanja vaje. \u010ce ima\u0161 ute\u017ei za okrog gle\u017enja, si jih namesti in z njimi izvedi vse 4 serije.<\/p>\n

          Tako, vsak dan smo korak bli\u017eje do bolj zapeljivega spodnjega dela telesa. Da bo skok v kopalke \u0161e bolj samozavesten\u00a0?<\/em>?<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

          V tem \u010dlanku so zbrane vaje za prvih 5 dni LEG & BOOTY WORKOUT CHALLENGA! DAN JUMP SQUAT Moja prva najljub\u0161a vaja, katero lahko izvaja\u0161 doma ali v fitnesu (s palico) je JUMP SQUAT. Kar pomeni, da naredi\u0161 po\u010dep s poskokom med vmesnim po\u010depom pa noge dajemo skupaj ter narazen, tako da pravzaprav en po\u010dep […]<\/p>\n","protected":false},"author":3,"featured_media":51475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[],"class_list":["post-51474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl"],"acf":[],"yoast_head":"\nLEG & BOOTY CHALLENGE I. 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Kar pomeni, da naredi\u0161 po\u010dep s poskokom med vmesnim po\u010depom pa noge dajemo skupaj ter narazen, tako da pravzaprav en po\u010dep […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/leg-booty-challenge-i-del\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-05T08:24:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:36:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/07\/13393922_879680952136170_3542407305177788482_n-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/leg-booty-challenge-i-del\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/leg-booty-challenge-i-del\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"LEG & BOOTY CHALLENGE I. 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