{"id":53872,"date":"2017-03-24T10:33:07","date_gmt":"2017-03-24T09:33:07","guid":{"rendered":"https:\/\/bb.dwizards.dev\/vaje-za-brezskrben-in-daljsi-tek\/"},"modified":"2023-10-06T16:39:41","modified_gmt":"2023-10-06T16:39:41","slug":"breskrben-daljsi-tek","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/breskrben-daljsi-tek\/","title":{"rendered":"VAJE ZA BREZSKRBEN IN DALJ\u0160I TEK"},"content":{"rendered":"

Pri vsakem \u0161portu je cilj, da zdr\u017ei\u0161 vedno ve\u010d ali da dvigne\u0161 ve\u010djo te\u017eo. Klju\u010d je, da pripravi\u0161 svoj um, mi\u0161ice in plju\u010da do tega, da nadaljuje\u0161 tudi takrat ko se po\u010duti\u0161 \u017ee zelo utrujenega. \u00a0Pri teku je izredno pomembno utrditi mi\u0161ice spodnjega dela telesa in centralne mi\u0161ice trupa. Da pa pridobi\u0161 te mi\u0161ice, se ne rabi\u0161 omejevati le na dvigovanje ute\u017ei.<\/p>\n

S pomo\u010djo spodnjih vaj bo\u0161 utrdil mi\u0161ice, ki so pomembne \u0161e posebej za tek. Tako se ti bo naslednji\u010d, ko se bo\u0161 odpravil te\u010di, vse skupaj zdelo la\u017eje.<\/p>\n

    \n
  1. \n

    Po\u010depi<\/h4>\n<\/li>\n<\/ol>\n

    Po\u010depe bi naj izvajal vsaj 3x na teden. To bi naj skraj\u0161alo \u010das okrevanja<\/a> po samem teku. Torej bo\u0161 lahko tekel dlje \u010dasa, brez da bi za\u010dutil utrujenost, \u010de izvaja\u0161 po\u010depe vsaj 3x na teden.<\/p>\n

      \n
    1. \n

      Bridge<\/h4>\n<\/li>\n<\/ol>\n

      Vle\u017ei se na hrbet in dviguj zadnjico od tal. Za\u010dni s 3 serijami po 30 sekund. Ko to postane prelahko, pove\u010daj intenzivnost. Ta vaja krepi mi\u0161ice zadnjice, ki sodelujejo tudi pri teku, \u010deprav se tega morda ne zaveda\u0161.<\/p>\n

        \n
      1. \n

        Plank<\/h4>\n<\/li>\n<\/ol>\n

        Ta vaja pomaga okrepiti mi\u0161ice jedra. Te mi\u0161ice ti pomagajo pri pokon\u010dni dr\u017ei. Pri teka\u010dih pogosto pride do sklju\u010dene dr\u017ee, \u0161e posebej, ko za\u010dutijo utrujenost med tekom. S pomo\u010djo te vaje bo\u0161 okrepil mi\u0161ice, ki bodo pomagale to prepre\u010diti. Vajo izvajaj v 3 sklopih po 30 sekund. Ko bo tvoje jedro postalo mo\u010dnej\u0161e, pove\u010daj \u010das dr\u017eanja na 1 minuto.<\/p>\n

          \n
        1. \n

          Superman<\/h4>\n<\/li>\n<\/ol>\n

          Ta vaja je namenjena celotnemu hrbtnemu predelu. Ulezi se na trebuh z iztegnjenimi rokami in nogami, tako, da resni\u010dno izgleda\u0161 kot superman. Dviguj desno roko z levo nogo in nato vajo ponovi z levo roko in desno nogo. S tem ponovno krepi\u0161 mi\u0161ice jedra. Ta vaja krepi hrbtne mi\u0161ice, ki te dr\u017eijo pokonci med tekom.<\/p>\n

            \n
          1. \n

            Raztezanje<\/h4>\n<\/li>\n<\/ol>\n

            \u0160e posebej pomembno je raztezanje ahilove pete in stegenske mi\u0161ice. To ti priporo\u010damo po teku. To bo pomagalo sprostiti ob\u010dutek napetosti medtem ko te\u010de\u0161. Pred tekom pa preve\u010d raztezanja ni priporo\u010dljivo, saj lahko destabilizira mi\u0161i\u010dna vlakna.<\/p>\n","protected":false},"excerpt":{"rendered":"

            Pri vsakem \u0161portu je cilj, da zdr\u017ei\u0161 vedno ve\u010d ali da dvigne\u0161 ve\u010djo te\u017eo. Klju\u010d je, da pripravi\u0161 svoj um, mi\u0161ice in plju\u010da do tega, da nadaljuje\u0161 tudi takrat ko se po\u010duti\u0161 \u017ee zelo utrujenega. \u00a0Pri teku je izredno pomembno utrditi mi\u0161ice spodnjega dela telesa in centralne mi\u0161ice trupa. Da pa pridobi\u0161 te mi\u0161ice, se […]<\/p>\n","protected":false},"author":3,"featured_media":53873,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-53872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"\nVAJE ZA BREZSKRBEN IN DALJ\u0160I TEK - 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\/breskrben-daljsi-tek\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"VAJE ZA BREZSKRBEN IN DALJ\u0160I TEK - Building Body\" \/>\n<meta property=\"og:description\" content=\"Pri vsakem \u0161portu je cilj, da zdr\u017ei\u0161 vedno ve\u010d ali da dvigne\u0161 ve\u010djo te\u017eo. 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