{"id":56341,"date":"2017-10-20T09:01:14","date_gmt":"2017-10-20T07:01:14","guid":{"rendered":"https:\/\/bb.dwizards.dev\/vaje-za-kolena-2-del\/"},"modified":"2023-10-06T16:43:17","modified_gmt":"2023-10-06T16:43:17","slug":"vaje-za-kolena-2","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/vaje-za-kolena-2\/","title":{"rendered":"VAJE ZA KOLENA &#8211; 2.del"},"content":{"rendered":"<p class=\"_aok\" style=\"text-align: justify;\">Ima\u0161 tudi ti ob\u010dasno te\u017eave z bole\u010dinami v kolenih? \u010ce so bole\u010dine resne, se vsekakor odpravi do zdravnika. \u010ce pa so bole\u010dine zgolj ob\u010dasne in sicer predvsem po napornih treningih (ali po <a href=\"http:\/\/www.buildingbody.si\/gore-antistresna-terapija-1\/\">hribolazenju<\/a>), ti predstavljamo \u0161e drugi del vaj za kolena, ki jih lahko izvaja\u0161 kar doma. Potreb\u0161\u010dine so enake, kot smo zapisali v prvem \u010dlanku (klikni<strong><a href=\"http:\/\/www.buildingbody.si\/vaje-za-kolena-1\/\"> tukaj<\/a> <\/strong>in preberi), torej rabi\u0161 le blazino in ravnote\u017eno \u017eogo. Preden za\u010dne\u0161 z vajami iz tega \u010dlanka, poskusi \u0161e prve 4 vaje iz <strong><a href=\"http:\/\/www.buildingbody.si\/vaje-za-kolena-1\/\">prej\u0161njega \u010dlanka<\/a><\/strong>.<\/p>\n<h3 style=\"text-align: justify;\">Vaje &#8211; nadaljevanje<\/h3>\n<p style=\"text-align: justify;\"><strong>5.<\/strong> Le\u017ei\u0161 na blazini, na trebuhu. Le\u017ei\u0161 tako, da ima\u0161 te\u017eo na prstih na nogah (torej si na prstih) in, da so kolena v zraku (torej se ne dotikajo podlage). Z levo nogo ostane\u0161 tako na podlagi, desno nogo dviguje\u0161 od podlage. Vajo izvaja\u0161 tako, da stiska\u0161 mi\u0161ice na zadnjici. Dvignjeno nogo zadr\u017ei\u0161 v zraku 2 sekundi, nato nogo spusti\u0161. Noga se pri vrnitvi v za\u010detni polo\u017eaj ne dotakne podlage. Vajo ponovi\u0161 10\u00d7 z vsako nogo.<\/p>\n<p style=\"text-align: justify;\"><span class=\"_3oh- _58nk\"><br \/>\n<strong>6.<\/strong> Ostane\u0161 v istem polo\u017eaju na trebuhu. Ena noga je z oporo na no\u017enih prstih na tleh, drugo nogo pa pokr\u010di\u0161 v kolenu tako, da dvigne\u0161 peto in naredi\u0161 90\u00b0 kot.\u00a0 Pokr\u010deno nogo rahlo dviguje\u0161 od <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/podloge-za-vadbo\/blazina-za-jogo-tpe\">podlage<\/a>, pri izvedbi vaje stiska\u0161 mi\u0161ice zadnjice in zadnje stegenske mi\u0161ice. Nogo zadr\u017ei\u0161 v zraku 2 sekundi, nato spusti\u0161 (in se ne dotakne\u0161 podlage). Vajo ponovi\u0161 10\u00d7 z vsako nogo.<\/span><\/p>\n<p style=\"text-align: justify;\"><span class=\"_3oh- _58nk\"><br \/>\n<strong>7.\u00a0<\/strong> Uporabi\u0161 <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/fitness-aerobiak-pilates-oprema\/zoga-za-pilates-s-crpalko-65-cm\/?search=%C5%BEoga\">ravnote\u017eno \u017eogo<\/a>. Pri tej vaji je bolj\u0161e, \u010de si sezuje\u0161 copate. Le\u017ei\u0161 na hrbtu in da\u0161 podplate na \u017eogo tako, da so kolena pokr\u010dena (ni nujno da je 90\u00b0kot, kolena pokr\u010di do te mere, da ti bo udobno. Torej lahko tudi bolj kot le za 90\u00b0). Vajo izvede\u0161 tako, da dvigne\u0161 zadnjico od podlage, zato je pomembno, da ima\u0161 s stopali dobro oporo na \u017eogi. Pri vaji mora\u0161 biti pozoren\/pozorna, da stiska\u0161 le mi\u0161ice zadnjice in zadnje stegenske mi\u0161ice, ne pa tudi hrbtnih mi\u0161ic. Hrbtenica mora biti izravnana. Ta vaja ni primerna za popolne za\u010detnike, saj lahko ob nepravilni izvedbi naredimo prevelik pritisk na na\u0161o hrbtenico. \u010ce ima\u0161 mo\u017enost uporabe fitnesa ali telovadnice, kjer imajo <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/trx-home-komplet\/?search=TRX\">TRX trakove<\/a>, lahko vajo izvede\u0161 tudi s pomo\u010djo TRX trakov. <\/span><\/p>\n<p>&nbsp;<\/p>\n<div class=\"_aok\" style=\"text-align: justify;\">\n<div class=\"_aok\" style=\"text-align: justify;\"><span class=\"_3oh- _58nk\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-20397\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/10\/25066683_ml.jpg\" alt=\"Vje\u017ebanje \u017eene\" width=\"588\" height=\"392\" \/><\/span><\/div>\n<\/div>\n<div class=\"_aok\" style=\"text-align: justify;\"><\/div>\n<div class=\"_aok\" style=\"text-align: justify;\">\n<div class=\"_aok\" style=\"text-align: justify;\"><\/div>\n<p class=\"_aok\" style=\"text-align: justify;\"><span class=\"_3oh- _58nk\"><strong>8.<\/strong> Le\u017ei\u0161 na blazini na hrbtu, leva noga je v kolenu pokr\u010dena za 90\u00b0, desna noga je iztegnjena. Vajo izvaja\u0161 tako, da desno nogo rahlo dvigne\u0161 od podlage, nato pa jo odmika\u0161 stran od telesa. Nogo odmakne\u0161 v desno za pribli\u017eno 45\u00b0, zadr\u017ei\u0161 3-4 sekunde, nato vrne\u0161 v prvotni polo\u017eaj (brez dotika podlage). Vajo ponovi\u0161 10\u00d7 z vsako nogo.\u00a0<\/span><\/p>\n<p class=\"_aok\" style=\"text-align: justify;\"><span class=\"_3oh- _58nk\"><strong>9.<\/strong> Le\u017ei\u0161 na <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/podloge-za-vadbo\/blazina-za-vadbo-kineta-nbr\/?search=blazina\">blazini<\/a> na levem boku. Boki in rame so v isti ravnini, leva noga je lahko malo pokr\u010dena, desna noga je iztegnjena. Desno nogo ne dviguje\u0161 v zrak, ampak jo iztegne\u0161 naprej predse, torej vzporedno z blazino. Nogo zadr\u017ei\u0161 2 sekundi, nato se vrne\u0161 v za\u010detni polo\u017eaj. Tudi tukaj se noga pri vrnitvi v za\u010detni polo\u017eaj ne dotakne podlage ali mirujo\u010de noge. Ponovi\u0161 vajo 10\u00d7 z vsako nogo.<\/span><\/p>\n<\/div>\n<p class=\"_aok\" style=\"text-align: justify;\">Ob rednem izvajanju vaj za krepitev prednjih in zadnjih stegenskih mi\u0161ic, ter mi\u0161ic zadnjice in ob primernem ogrevanju pred\/po vadbi, bi tvoje bole\u010dine v kolenih morale izginiti ali se vsaj zeeeeelo zmanj\u0161ati.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ima\u0161 tudi ti ob\u010dasno te\u017eave z bole\u010dinami v kolenih? \u010ce so bole\u010dine resne, se vsekakor odpravi do zdravnika. \u010ce pa so bole\u010dine zgolj ob\u010dasne in sicer predvsem po napornih treningih (ali po hribolazenju), ti predstavljamo \u0161e drugi del vaj za kolena, ki jih lahko izvaja\u0161 kar doma. Potreb\u0161\u010dine so enake, kot smo zapisali v prvem [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":56342,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[],"class_list":["post-56341","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>VAJE ZA KOLENA - 2.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\/vaje-za-kolena-2\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"VAJE ZA KOLENA - 2.del - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ima\u0161 tudi ti ob\u010dasno te\u017eave z bole\u010dinami v kolenih? \u010ce so bole\u010dine resne, se vsekakor odpravi do zdravnika. \u010ce pa so bole\u010dine zgolj ob\u010dasne in sicer predvsem po napornih treningih (ali po hribolazenju), ti predstavljamo \u0161e drugi del vaj za kolena, ki jih lahko izvaja\u0161 kar doma. 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