{"id":51775,"date":"2016-10-27T10:03:09","date_gmt":"2016-10-27T10:03:09","guid":{"rendered":"https:\/\/bb.dwizards.dev\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/"},"modified":"2023-10-06T16:36:48","modified_gmt":"2023-10-06T16:36:48","slug":"9-vaj-za-okroglo-in-cvrsto-zadnjico","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/","title":{"rendered":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO"},"content":{"rendered":"

Sanja\u0161 tudi ti o lepo oblikovani in \u010dvrsti zadnjici? Dovolj je sanjarjenja. \u010cas je za akcijo!<\/strong><\/p>\n

\u00ad
\nZa vse tiste, ki \u017eelijo za\u010deti z vajami za zadnjico kar doma v dnevni sobi pred televizorjem, ko gledate va\u0161o najljub\u0161o nanizanko so prve tri vaje. Bolj aktivnim pa lahko te vaje koristijo kot ogrevanje pred treningom.<\/p>\n

1. DVIG NOGE V ZRAK<\/h4>\n

Smo na vseh \u0161tirih, s koleni pod boki in dlanmi pod rameni, dvignete koleno do vi\u0161ine bokov. Spodnji del noge in stegno tvorita pravi kot. Ponovimo \u0161e z drugo nogo.<\/p>\n

\"2\"<\/p>\n

2. 3. DVI\u017dNI MOST<\/h4>\n

Le\u017eimo na hrbtu, roke so ob telesu, dlani so obrnjene navzgor. Stopala so na tleh, levo nogo pa dvignete v zrak in prste iztegnjene noge potegnete proti sebi.
\nMo\u010dno stisnite mi\u0161ice zadnjice, ko se z boki dvignete od tal in zadr\u017eite nekaj sekund. Med ponovitvami so boki v zraku.<\/p>\n

\"3\"<\/p>\n

\"4\"<\/h4>\n

4. MRTVI DVIG S KETTLEBELLI<\/h4>\n

Stopimo v \u0161irino bokov, kettlebelle<\/a> primemo z obema rokama, malo pokr\u010dimo kolena in z iztegnjenimi rokami dvignemo v vi\u0161ino kolen. Pri tem smo pozorni da imamo raven hrbet.<\/p>\n

\"5\"<\/p>\n

\"5-1\"<\/h4>\n

5. ZAMAH S KETTLEBELLI<\/h4>\n

 <\/p>\n

\"555\"\"5551\"\"55552\"<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\u00adPolo\u017eaj telesa je isti kot pri prej\u0161nji vaji, vendar ko zamahnemo z kettlebells je pred nami.<\/p>\n

Postavimo se v po\u010dep, spodnji del je pravokotno na tleh, zadnjico porinemo nazaj in razprtimi rokami primemo kettlebells. Telesna te\u017ea je na petah. Povle\u010demo kettlebells visoko med noge kot, da \u017eelimo zadeti dno. Potem vr\u017eemo kettlebells k bokom. To gibanje je enako kot pri mrtvem dvigu, samo da v tem primeru kettlebells kon\u010da pri prsih z raz\u0161irjenimi rokami. Na koncu vaje je telo pokonci, tako kolena in boki.<\/p>\n

6 DVIG BOKOV Z UTE\u017dMI<\/h4>\n

 <\/p>\n

\"6\"\"6-1\"<\/p>\n

<\/h4>\n

<\/h4>\n

<\/h4>\n

<\/h4>\n

<\/h4>\n

<\/h4>\n

Vaja poteka isto kot pri dvi\u017enem mostu, vendar v tem primeru uporabimo \u0161e zraven ute\u017e.\u00ad<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

7 DVIG BOKOV Z UTE\u017dMI NA KLOPI<\/h4>\n

\"7\"
\nVaja se lahko opravlja na na\u010din, da je dvig bokov opravljen v zgornjem delu hrbtenice, ki se naslanja na klop, s \u010dimer se pove\u010da obseg gibanja in je ve\u010dji izziv za zadnji\u010dne mi\u0161ice.<\/p>\n

8. IZPADNI KORAK<\/h4>\n

\"8\"
\nIzpadni korak je vaja, kjer je v ospredju krepitev zadnji\u010dnih mi\u0161ic ter zadnje stegenske mi\u0161ice. Za\u010detni in kon\u010dni polo\u017eaj: Stopite korak naprej, po\u010dasi in kontrolirano, te\u017ea je na sprednji nogi, stopalo zadnje noge je na prstih. Pogled je usmerjen naprej, hrbet vzravnan. Roki sta v boku, \u010de imate te\u017eave pri vzravnani dr\u017ei, sklenite roke za glavo.<\/p>\n

9. \u010cEPENJE S KETTLEBELLI<\/a><\/h4>\n

\"9\"
\nSedete v globok po\u010dep, hrbet je zravnan. Komolci so na notranji strani stegna, tik nad kolenom in potiskajo kolena navzven. Stopala so trdno na tleh.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sanja\u0161 tudi ti o lepo oblikovani in \u010dvrsti zadnjici? Dovolj je sanjarjenja. \u010cas je za akcijo! \u00ad Za vse tiste, ki \u017eelijo za\u010deti z vajami za zadnjico kar doma v dnevni sobi pred televizorjem, ko gledate va\u0161o najljub\u0161o nanizanko so prve tri vaje. Bolj aktivnim pa lahko te vaje koristijo kot ogrevanje pred treningom. 1. […]<\/p>\n","protected":false},"author":26,"featured_media":51776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-51775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"\n9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - 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\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - Building Body\" \/>\n<meta property=\"og:description\" content=\"Sanja\u0161 tudi ti o lepo oblikovani in \u010dvrsti zadnjici? Dovolj je sanjarjenja. \u010cas je za akcijo! \u00ad Za vse tiste, ki \u017eelijo za\u010deti z vajami za zadnjico kar doma v dnevni sobi pred televizorjem, ko gledate va\u0161o najljub\u0161o nanizanko so prve tri vaje. Bolj aktivnim pa lahko te vaje koristijo kot ogrevanje pred treningom. 1. […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\" \/>\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\/Diana.Hajdo\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-27T10:03:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:36:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/10\/32094703_ml-e1460638467511.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"528\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Diana Hajdo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Diana Hajdo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\"},\"author\":{\"name\":\"Diana Hajdo\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/e0f1508b964efd47239e01276d231f8e\"},\"headline\":\"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO\",\"datePublished\":\"2016-10-27T10:03:09+00:00\",\"dateModified\":\"2023-10-06T16:36:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\"},\"wordCount\":460,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Vadbe\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\",\"url\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\",\"name\":\"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - Building Body\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/#website\"},\"datePublished\":\"2016-10-27T10:03:09+00:00\",\"dateModified\":\"2023-10-06T16:36:48+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#breadcrumb\"},\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"TRENING\",\"item\":\"https:\/\/building-body.com\/sl\/category\/trening-sl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vadbe\",\"item\":\"https:\/\/building-body.com\/sl\/category\/trening-sl\/vadbe-trening\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/building-body.com\/sl\/#website\",\"url\":\"https:\/\/building-body.com\/sl\/\",\"name\":\"Building Body\",\"description\":\"Centralno mjesto za sve sportske entuzijaste\",\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/building-body.com\/sl\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"sl-SI\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/building-body.com\/sl\/#organization\",\"name\":\"Building Body\",\"url\":\"https:\/\/building-body.com\/sl\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg\",\"contentUrl\":\"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg\",\"width\":259,\"height\":74,\"caption\":\"Building Body\"},\"image\":{\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\",\"https:\/\/www.youtube.com\/c\/buildingbodycomhr\",\"https:\/\/www.instagram.com\/buildingbodycom\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/e0f1508b964efd47239e01276d231f8e\",\"name\":\"Diana Hajdo\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sl-SI\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cea7e5f7b69b4e262718f03dfc398b8d?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cea7e5f7b69b4e262718f03dfc398b8d?s=96&d=mm&r=g\",\"caption\":\"Diana Hajdo\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Diana.Hajdo\/\"],\"url\":\"https:\/\/building-body.com\/sl\/author\/diana-hajdo\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - Building Body","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/","og_locale":"sl_SI","og_type":"article","og_title":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - Building Body","og_description":"Sanja\u0161 tudi ti o lepo oblikovani in \u010dvrsti zadnjici? Dovolj je sanjarjenja. \u010cas je za akcijo! \u00ad Za vse tiste, ki \u017eelijo za\u010deti z vajami za zadnjico kar doma v dnevni sobi pred televizorjem, ko gledate va\u0161o najljub\u0161o nanizanko so prve tri vaje. Bolj aktivnim pa lahko te vaje koristijo kot ogrevanje pred treningom. 1. […]","og_url":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/","og_site_name":"Building Body","article_publisher":"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/","article_author":"https:\/\/www.facebook.com\/Diana.Hajdo\/","article_published_time":"2016-10-27T10:03:09+00:00","article_modified_time":"2023-10-06T16:36:48+00:00","og_image":[{"width":940,"height":528,"url":"https:\/\/building-body.com\/wp-content\/uploads\/2016\/10\/32094703_ml-e1460638467511.jpg","type":"image\/jpeg"}],"author":"Diana Hajdo","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Diana Hajdo","Est. reading time":"2 minuti"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#article","isPartOf":{"@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/"},"author":{"name":"Diana Hajdo","@id":"https:\/\/building-body.com\/sl\/#\/schema\/person\/e0f1508b964efd47239e01276d231f8e"},"headline":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO","datePublished":"2016-10-27T10:03:09+00:00","dateModified":"2023-10-06T16:36:48+00:00","mainEntityOfPage":{"@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/"},"wordCount":460,"commentCount":0,"publisher":{"@id":"https:\/\/building-body.com\/sl\/#organization"},"articleSection":["TRENING","Vadbe"],"inLanguage":"sl-SI"},{"@type":"WebPage","@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/","url":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/","name":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO - Building Body","isPartOf":{"@id":"https:\/\/building-body.com\/sl\/#website"},"datePublished":"2016-10-27T10:03:09+00:00","dateModified":"2023-10-06T16:36:48+00:00","breadcrumb":{"@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#breadcrumb"},"inLanguage":"sl-SI","potentialAction":[{"@type":"ReadAction","target":["https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/building-body.com\/sl\/9-vaj-za-okroglo-in-cvrsto-zadnjico\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"TRENING","item":"https:\/\/building-body.com\/sl\/category\/trening-sl\/"},{"@type":"ListItem","position":2,"name":"Vadbe","item":"https:\/\/building-body.com\/sl\/category\/trening-sl\/vadbe-trening\/"},{"@type":"ListItem","position":3,"name":"9 VAJ ZA OKROGLO IN \u010cVRSTO ZADNJICO"}]},{"@type":"WebSite","@id":"https:\/\/building-body.com\/sl\/#website","url":"https:\/\/building-body.com\/sl\/","name":"Building Body","description":"Centralno mjesto za sve sportske entuzijaste","publisher":{"@id":"https:\/\/building-body.com\/sl\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/building-body.com\/sl\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"sl-SI"},{"@type":"Organization","@id":"https:\/\/building-body.com\/sl\/#organization","name":"Building Body","url":"https:\/\/building-body.com\/sl\/","logo":{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/building-body.com\/sl\/#\/schema\/logo\/image\/","url":"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg","contentUrl":"https:\/\/bb.dwizards.dev\/wp-content\/uploads\/2023\/06\/logo-main.svg","width":259,"height":74,"caption":"Building Body"},"image":{"@id":"https:\/\/building-body.com\/sl\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BuildingBodyHrvatska\/","https:\/\/www.youtube.com\/c\/buildingbodycomhr","https:\/\/www.instagram.com\/buildingbodycom\/"]},{"@type":"Person","@id":"https:\/\/building-body.com\/sl\/#\/schema\/person\/e0f1508b964efd47239e01276d231f8e","name":"Diana Hajdo","image":{"@type":"ImageObject","inLanguage":"sl-SI","@id":"https:\/\/building-body.com\/sl\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cea7e5f7b69b4e262718f03dfc398b8d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cea7e5f7b69b4e262718f03dfc398b8d?s=96&d=mm&r=g","caption":"Diana Hajdo"},"sameAs":["https:\/\/www.facebook.com\/Diana.Hajdo\/"],"url":"https:\/\/building-body.com\/sl\/author\/diana-hajdo\/"}]}},"_links":{"self":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/51775","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/comments?post=51775"}],"version-history":[{"count":1,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/51775\/revisions"}],"predecessor-version":[{"id":51818,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/posts\/51775\/revisions\/51818"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/media\/51776"}],"wp:attachment":[{"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/media?parent=51775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/categories?post=51775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/building-body.com\/sl\/wp-json\/wp\/v2\/tags?post=51775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}