{"id":52268,"date":"2016-11-28T16:10:46","date_gmt":"2016-11-28T15:10:46","guid":{"rendered":"https:\/\/bb.dwizards.dev\/21-dni-za-cvrsto-zadnjico-1-del\/"},"modified":"2023-10-06T16:37:25","modified_gmt":"2023-10-06T16:37:25","slug":"21-dni-za-cvrsto-zadnjico-1-del","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/21-dni-za-cvrsto-zadnjico-1-del\/","title":{"rendered":"21 DNI ZA \u010cVRSTO ZADNJICO: 1. del"},"content":{"rendered":"

Izziv je razdeljen na tri dele, torej tri tedne.<\/p>\n

Vsak teden bomo izvajale malo druga\u010dne vaje, vsaki\u010d po druga\u010dnem sistemu, da dobimo \u010dim bolj \u0161irok nabor vaj in mo\u017enosti oblikovanja treninga. <\/strong><\/p>\n

Ve\u010dina vaj bo poimenovana v angle\u0161\u010dini, saj jih tako vse najbolje poznamo, nekatere tudi v sloven\u0161\u010dini. Pomembno pri vseh vajah je, da zadnjico \u0161e dodatno stisnemo, saj bo tako vaja \u0161e bolj u\u010dinkovita.<\/p>\n

Smo? Za\u010dnimo!<\/h4>\n

\u00ad<\/h4>\n

 <\/p>\n

1.TEDEN<\/h4>\n

 <\/p>\n

Vsako vajo izvajate 60 sekund<\/strong> (\u010de sta vklju\u010deni obe nogi, pri 30s zamenjate stran).<\/p>\n

Med vajami je 30 sekund pavze<\/strong>. Naredite 3 serije.<\/p>\n

\n\n\n\n\n\n
1. dan:<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak na mestu<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bridge <\/a>z obema nogama na tleh<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Donkey kicks<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0 Grasshooper<\/a><\/td>\n

2. dan<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak na mestu<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sumo po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fire hydrants<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bridge<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kick back z iztegnjeno nogo<\/a><\/td>\n<\/tr>\n

3. dan<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sumo po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bridge<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fire hydrants<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak na mestu<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0 Mrtvi dvig na eni nogi<\/a><\/td>\n

4. dan<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak \u2013 nihanje<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kick back z iztegnjeno nogo<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Donkey kicks<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0 Grasshooper<\/a><\/td>\n<\/tr>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5. dan<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sumo po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Donkey kicks<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0 Fire hydrants<\/a><\/td>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6. dan<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sumo po\u010dep<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Grasshooper<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kick back z iztegnjeno nogo<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bridge<\/a><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0 Izpadni korak na mestu<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n

7. dan<\/strong>
\nSedmi dan naredite dober razteg vseh mi\u0161ic, ki so sodelovale pri treningu. Predvsem zadnji\u010dnih mi\u0161ic in zadnje lo\u017ee. Ne pozabite tudi na ustrezno prehrano!<\/p>\n","protected":false},"excerpt":{"rendered":"

Izziv je razdeljen na tri dele, torej tri tedne. Vsak teden bomo izvajale malo druga\u010dne vaje, vsaki\u010d po druga\u010dnem sistemu, da dobimo \u010dim bolj \u0161irok nabor vaj in mo\u017enosti oblikovanja treninga. Ve\u010dina vaj bo poimenovana v angle\u0161\u010dini, saj jih tako vse najbolje poznamo, nekatere tudi v sloven\u0161\u010dini. Pomembno pri vseh vajah je, da zadnjico \u0161e […]<\/p>\n","protected":false},"author":134,"featured_media":52269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[],"class_list":["post-52268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl"],"acf":[],"yoast_head":"\n21 DNI ZA \u010cVRSTO ZADNJICO: 1. del - 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\/21-dni-za-cvrsto-zadnjico-1-del\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21 DNI ZA \u010cVRSTO ZADNJICO: 1. del - Building Body\" \/>\n<meta property=\"og:description\" content=\"Izziv je razdeljen na tri dele, torej tri tedne. Vsak teden bomo izvajale malo druga\u010dne vaje, vsaki\u010d po druga\u010dnem sistemu, da dobimo \u010dim bolj \u0161irok nabor vaj in mo\u017enosti oblikovanja treninga. Ve\u010dina vaj bo poimenovana v angle\u0161\u010dini, saj jih tako vse najbolje poznamo, nekatere tudi v sloven\u0161\u010dini. 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