{"id":57250,"date":"2017-12-20T09:17:26","date_gmt":"2017-12-20T08:17:26","guid":{"rendered":"https:\/\/bb.dwizards.dev\/get-fit-before-xmas-izziv-15-trening-celega-telesa\/"},"modified":"2023-10-06T16:44:44","modified_gmt":"2023-10-06T16:44:44","slug":"get-fit-before-xmas-izziv-15-trening-celega-telesa","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/get-fit-before-xmas-izziv-15-trening-celega-telesa\/","title":{"rendered":"GET FIT BEFORE XMAS \u2013 IZZIV 15 \u2013 TRENING CELEGA TELESA"},"content":{"rendered":"<h3 style=\"text-align: center;\">15. IZZIV GET FIT BEFORE CHRISTMAS \u2013 &#8220;IZMU\u010cIMO&#8221; CELO TELO!<\/h3>\n<p style=\"text-align: justify;\"><strong>Dana\u0161nji izziv je zadnji, zato smo se odlo\u010dili, da bi bilo lepo, \u010de celotni projekt za bolj\u0161e telo zaklju\u010dimo s treningom, ki bo poskrbel, da vas bo jutri zjutraj bolelo kar vse.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">1. Krog &#8211; ogrevanje oz. kardio<\/h4>\n<ul style=\"text-align: justify;\">\n<li style=\"text-align: left;\"><strong>30 sekund skakanja s <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/kolebnica-atleticore-gumijasta\/?search=kolebnica\">kolebnico<\/a><\/strong><\/li>\n<li style=\"text-align: left;\"><strong>15\u00d7 jumping jacks<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>15\u00d7 visoki skipping <\/strong>(\u010de\u00a0 vam je to preve\u010d neudobno za kolena, le na mestu korakajte)<\/li>\n<li style=\"text-align: left;\"><strong>30 sekund skakanja s <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/kolebnica-kovinska-kineta\/?search=kolebnica\">kolebnico<\/a><\/strong><\/li>\n<li style=\"text-align: left;\"><strong>15\u00d7 jumping jacks<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>15\u00d7 visoki skipping<\/strong><\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">2. Krog<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>15\u00d7 po\u010dep z nogami v \u0161irini ramen<\/strong><\/li>\n<li><strong>15\u00d7 po\u010dep s poskokom<\/strong> &#8211; noge so lahko malo \u0161ir\u0161e od ramen, \u010de vam tako bolj ustreza<\/li>\n<li><strong>15\u00d7 lay down push ups<\/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>12\u00d7 izpadni korak naprej\u00a0<\/strong><\/li>\n<li><strong>10\u00d7 korak na klop<\/strong><\/li>\n<li><strong>15 sekund plank<\/strong><\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\">3. Krog<\/h4>\n<ul style=\"text-align: justify;\">\n<li><strong>30\u00d7 mountain climbing\u00a0<\/strong><\/li>\n<li><strong>15\u00d7 leg raises<\/strong><\/li>\n<li><strong>15\u00d7 le\u017ee\u010di vesla\u010d<\/strong>\u00a0\u2013 Za\u010detni polo\u017eaj vaje je tak, da se ule\u017eemo na blazino, roke iztegnemo nazaj za glavo. Vajo izvedemo tako, da se iz le\u017ee\u010dega polo\u017eaja dvignemo v sede\u010dega, roke dr\u017eimo v podalj\u0161ku telesa \u0161e vedno nad glavo. Ko smo v sede\u010dem polo\u017eaju, s stiskanjem trebu\u0161nih mi\u0161ic, se z rokami dotaknemo no\u017enih prstov (oz, \u010de nismo tako gib\u010dni, damo roke predse).<\/li>\n<li><strong>10\u00d7 burpee<\/strong><\/li>\n<li><strong>15\u00d7 triceps na klopi<\/strong><\/li>\n<li><strong>15\u00d7 po\u010dep z dvigom ute\u017ei nad glavo<\/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>15 sekund plank<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Na\u010din izvedbe treninga:<\/h4>\n<ul>\n<li style=\"text-align: justify;\">\u010ce imate ogromno \u010dasa in energije, naredite prvi, drugi in tretji krog in vse ponovite. Vmes lahko imate minuto ali dve pavze.<\/li>\n<li style=\"text-align: justify;\">\u010ce imate malo manj \u010dasa, naredite prvi krog, drugi krog, nato spet prvi krog (kardio) in nato tretji krog.<\/li>\n<li style=\"text-align: justify;\">\u010ce pa imate zelo malo \u010dasa, je odli\u010den trening tudi, \u010de vse tri kroge naredite le enkrat. Na koncu je \u0161e vedno garantirano, da boste po treningu zadovoljni in izmu\u010deni. Odlo\u010ditev je va\u0161a.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>15. IZZIV GET FIT BEFORE CHRISTMAS \u2013 &#8220;IZMU\u010cIMO&#8221; CELO TELO! Dana\u0161nji izziv je zadnji, zato smo se odlo\u010dili, da bi bilo lepo, \u010de celotni projekt za bolj\u0161e telo zaklju\u010dimo s treningom, ki bo poskrbel, da vas bo jutri zjutraj bolelo kar vse.\u00a0 &nbsp; 1. Krog &#8211; ogrevanje oz. kardio 30 sekund skakanja s kolebnico 15\u00d7 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":57251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5965,5966,5969],"tags":[],"class_list":["post-57250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-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>GET FIT BEFORE XMAS \u2013 IZZIV 15 \u2013 TRENING CELEGA TELESA - 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-15-trening-celega-telesa\/\" \/>\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 15 \u2013 TRENING CELEGA TELESA - Building Body\" \/>\n<meta property=\"og:description\" content=\"15. IZZIV GET FIT BEFORE CHRISTMAS \u2013 &#8220;IZMU\u010cIMO&#8221; CELO TELO! Dana\u0161nji izziv je zadnji, zato smo se odlo\u010dili, da bi bilo lepo, \u010de celotni projekt za bolj\u0161e telo zaklju\u010dimo s treningom, ki bo poskrbel, da vas bo jutri zjutraj bolelo kar vse.\u00a0 &nbsp; 1. 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