{"id":57212,"date":"2017-12-18T09:42:47","date_gmt":"2017-12-18T08:42:47","guid":{"rendered":"https:\/\/bb.dwizards.dev\/get-fit-before-xmas-izziv-13-trening-rok\/"},"modified":"2023-10-06T16:44:41","modified_gmt":"2023-10-06T16:44:41","slug":"get-fit-before-xmas-izziv-13-trening-rok","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/get-fit-before-xmas-izziv-13-trening-rok\/","title":{"rendered":"GET FIT BEFORE XMAS \u2013 IZZIV 13 -TRENING ROK"},"content":{"rendered":"<h3 style=\"text-align: center;\">13. IZZIV GET FIT BEFORE CHRISTMAS \u2013 TRENING ZA LEPE ROKE<\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Veste tista ma\u0161\u010doba, kjer so nam jo v osnovni \u0161oli<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/merilci-in-tehtnice-merilcitlaka\/kaliper-merilec-mascobe\"> merili<\/a>? Oni so po na\u0161em mnenju krivi, da \u017eenske sploh zaznavajo, da je tista ma\u0161\u010doba tam pomembna. Mo\u0161ki noben ne opazi, \u010de imajo \u017eenske pod pazduhami malenkost ve\u010d ma\u0161\u010dob. Njim je pomembno le, da imajo lepo rit. \u017denske pa se ukvarjajo s takimi \u010dudnimi zadevami. Zato tokrat sestavljamo trening, ki vam bo dal lepe roke, ob rednem izvajanju se bodo mi\u0161ice tam utrdile, ma\u0161\u010doba pa bo preteklost.<\/p>\n<p style=\"text-align: justify;\"><strong>Vaje spet delamo po enakem principu, 2 kroga, naredimo prvi in drugi krog, nato vse ponovimo. Med vsakim krogom je lahko minuta pavze<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">1. krog<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>Jumping jacks 20\u00d7<\/strong><\/li>\n<li><strong>Lay down push ups 15\u00d7<\/strong>. Vaja je podobna klasi\u010dnim sklecam, a je malo la\u017eja, tako, da tudi \u010de sklec nismo sposobni narediti, bo ta vaja super. Za\u010detni polo\u017eaj vaje je stati\u010dna dr\u017ea z oporo na no\u017enih prstih in dlaneh. Roke naj bodo pribli\u017eno v \u0161irini ramen, \u010de vam je la\u017eje, lahko postavite roke tudi malo \u0161ir\u0161e. Hrbtenico imamo lepo poravnano. Vajo izvedemo tako, da posku\u0161amo narediti skleco, s to razliko, da ne zadr\u017eimo na\u0161ega telesa v zraku, ampak telo spustimo dol do\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/podloge-za-vadbo\/blazina-za-vadbo-eva\">blazine<\/a>\u00a0(torej se \u201cule\u017eemo\u201d na tla). Ko je na\u0161e telo v stiku s podlago, roke iztegnemo naprej predse, nato jih spet damo ob na\u0161e telo in se vrnemo v za\u010detni polo\u017eaj vaje (se dvignemo v stati\u010dno dr\u017eo).<\/li>\n<li><strong>Plank, iz katerega sko\u010dimo v po\u010dep 5\u00d7<\/strong>. Za\u010detni polo\u017eaj vaje je torej plank, a imamo pri njem roke iztegnjene (nismo na podlahti, ampak imamo oporo le na dlaneh). Vajo izvedemo tako, da dr\u017eimo za\u010detni polo\u017eaj (plank) 5sekund, nato roke ostanejo kot opora, z nogami pa sko\u010dimo naprej, tako da preidemo v polo\u017eaj za po\u010dep. Roke samodejno dvignemo od tal. Dr\u017eimo polo\u017eaj v po\u010depu 5 sekund, nato damo roke na podlago in z nogami spet sko\u010dimo nazaj v plank.<\/li>\n<li><strong>Po\u010dep z dvigom ute\u017ei nad glavo 15\u00d7<\/strong>. Za<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\/utezi-rocke-4-kg\">\u00a0ute\u017ei<\/a>\u00a0lahko uporabite 2 plastenki vode. Po\u010dep izvedemo tako, da ute\u017ei dr\u017eimo iztegnjene ob na\u0161em telesu. Izvedemo po\u010dep, ob dvigu pa dvignemo tudi roke tako, da ko smo nazaj v stoje\u010dem polo\u017eaju, roke iztegnemo nad glavo. Potem damo roke spet ob na\u0161e telo in ponovimo vajo.<\/li>\n<li><strong>Jumping jacks 15\u00d7<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n<h4 style=\"text-align: justify;\">2. krog<\/h4>\n<ul>\n<li style=\"text-align: justify;\"><strong>Burpee 15\u00d7\u00a0<\/strong><\/li>\n<li style=\"text-align: justify;\"><strong>Triceps na klopi\u00a015\u00d7<\/strong>. Vajo izvedemo na\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/bench-in-ostale-klopi\/regulance-multigym-klop-impulse\">klopi<\/a>. Za\u010detni polo\u017eaj je tak, da dr\u017eimo te\u017eo telesa na rokah, ki so na klopi. Na\u0161e telo je vzporedno s klopjo, noge so pokr\u010dene in v \u0161irini ramen. Vajo izvedemo tako, da telo spu\u0161\u010damo ob\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/bench-in-ostale-klopi\/regulance-multigym-klop-impulse\">klopi<\/a>\u00a0navpi\u010dno navzdol, dokler komolcev ne pokr\u010dimo do 90\u00b0 kota. Nato telo dvignemo spet v za\u010detni polo\u017eaj.<\/li>\n<li style=\"text-align: justify;\"><strong>Mountain climbing 20\u00d7<\/strong><\/li>\n<li style=\"text-align: justify;\"><strong>Skleca 5\u00d7<\/strong>. Tisti, ki ste to sposobni \u2013 \u010destitamo. Tisti, ki priznate, da nimate supermo\u010di: Vajo izvedemo tako, da so na\u0161a kolena na tleh (vsem bolj poznano tudi pod napa\u010dnim imenom \u201c\u017eenska skleca\u201d).<\/li>\n<li style=\"text-align: justify;\"><strong>Skakanje s kolebnico 30 sekund.<\/strong><\/li>\n<li style=\"text-align: justify;\"><strong>Skleca 5\u00d7.<\/strong><\/li>\n<li style=\"text-align: justify;\"><strong>Jumping jacks 10\u00d7<\/strong><\/li>\n<li style=\"text-align: justify;\"><strong>Skleca 5\u00d7.<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>13. IZZIV GET FIT BEFORE CHRISTMAS \u2013 TRENING ZA LEPE ROKE &nbsp; Veste tista ma\u0161\u010doba, kjer so nam jo v osnovni \u0161oli merili? Oni so po na\u0161em mnenju krivi, da \u017eenske sploh zaznavajo, da je tista ma\u0161\u010doba tam pomembna. Mo\u0161ki noben ne opazi, \u010de imajo \u017eenske pod pazduhami malenkost ve\u010d ma\u0161\u010dob. Njim je pomembno le, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":57213,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969,5977,5979],"tags":[],"class_list":["post-57212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>GET FIT BEFORE XMAS \u2013 IZZIV 13 -TRENING ROK - 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\/get-fit-before-xmas-izziv-13-trening-rok\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GET FIT BEFORE XMAS \u2013 IZZIV 13 -TRENING ROK - Building Body\" \/>\n<meta property=\"og:description\" content=\"13. IZZIV GET FIT BEFORE CHRISTMAS \u2013 TRENING ZA LEPE ROKE &nbsp; Veste tista ma\u0161\u010doba, kjer so nam jo v osnovni \u0161oli merili? Oni so po na\u0161em mnenju krivi, da \u017eenske sploh zaznavajo, da je tista ma\u0161\u010doba tam pomembna. Mo\u0161ki noben ne opazi, \u010de imajo \u017eenske pod pazduhami malenkost ve\u010d ma\u0161\u010dob. 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