{"id":58042,"date":"2018-03-28T16:55:06","date_gmt":"2018-03-28T14:55:06","guid":{"rendered":"https:\/\/bb.dwizards.dev\/domaci-trening-za-zapeljivo-zadnjico-in-six-pack\/"},"modified":"2023-10-06T16:46:06","modified_gmt":"2023-10-06T16:46:06","slug":"domaci-trening-za-zapeljivo-zadnjico-in-six-pack","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/domaci-trening-za-zapeljivo-zadnjico-in-six-pack\/","title":{"rendered":"DOMA\u010cI TRENING ZA ZAPELJIVO ZADNJICO IN SIX-PACK"},"content":{"rendered":"<p>Za kurjenje ma\u0161\u010dob ne potrebujemo \u010dlanarine v <a href=\"http:\/\/www.buildingbody.si\/kako-prvic-iti-v-fitnes\/\">fitnesu<\/a>. Dovolj bo, \u010de si vzamete pol ure prostega \u010dasa, trening lahko izvedete kar doma v dnevni sobi ali zunaj na prostem. Odli\u010dna prilo\u017enost, da se nadihate sve\u017eega zraka v bli\u017enjem parku!<\/p>\n<p>Trening bomo izvedli principu:\u00a0\u00a0<strong>2 kroga vaj, naredimo en krog s \u010dim manj pavzami vmes, po prvem krogu imamo minuto ali dve pavze, nato sledi drugi krog. Spet minuta ali dve pavze in \u0161e enkrat ponovimo prvi in drugi krog.\u00a0<\/strong><\/p>\n<p>Za na\u0161 trening potrebujemo <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/deluxe-speed-kolebnica\/\">kolebnico<\/a>,\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/podloge-za-vadbo\/blazina-za-vadbo-eva\/?search=blazina\">blazino<\/a>\u00a0in<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/bench-in-ostale-klopi\/regulance-multigym-klop-impulse\">\u00a0klop<\/a>\/stol\/rob postelje. Tisti, ki pa si \u017eelite ote\u017eiti trening, pa \u0161e\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\/rocke-2-kg\/?search=ute%C5%BEi&amp;page=2\">enoro\u010dne ute\u017ei<\/a>\u00a0(do 3kg na eno roko najve\u010d. Za ute\u017ei lahko uporabimo tudi plastenke vode).<\/p>\n<p>&nbsp;<\/p>\n<h4>1. KROG<\/h4>\n<ul>\n<li><strong>1 minuta skakanja s<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/kolebnica-z-obremenitvijo-atleticore\/\"> kolebnico<\/a> za ogrevanje<\/strong><\/li>\n<li><strong>10 \u00d7 burpee &#8211; <\/strong>Za\u010detni polo\u017eaj vaje je skleca. Iz sklece se dvignemo\/sko\u010dimo na noge in naredimo poskok v zrak, pri katerem iztegnemo roke nad glavo. La\u017eja modifikacija je, da vajo za\u010dnemo iz plank poze, pri kateri imamo roke iztegnjene. Najprej pokr\u010dimo eno nogo, nato drugo in se dvignemo v po\u010dep. Iz po\u010depa se iztegnemo v stoje\u010di polo\u017eaj, roke iztegnemo navzgor.<\/li>\n<li><strong>12\u00d7 izpadni korak naprej<\/strong><\/li>\n<li><strong>10\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>hoja v po\u010depu \u2013 12 korakov<\/strong>\u00a0(ang. \u201cfrog walk\u201d. Vajo izvedemo tako, da smo v po\u010depnjenem polo\u017eaju, kot pri po\u010depu, in \u201chodimo\u201d.)<\/li>\n<li><strong>12\u00d7 korak na klop.\u00a0<\/strong>\u010ce \u017eelite vajo ote\u017eiti, jo izvajajte z la\u017ejimi\u00a0<a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/girije-in-utezi\/rocke-2-kg\">enoro\u010dnimi ute\u017emi<\/a>\u00a0(do 3kg).<\/li>\n<\/ul>\n<p><strong>Sledi minuta po\u010ditka, nato nadaljujemo z drugim krogom vaj.<\/strong><\/p>\n<p><strong>2. KROG<\/strong><\/p>\n<ul>\n<li><strong>30\u00d7 mountain climbing + 30 sekund plank<\/strong><em>\u00a0<\/em><\/li>\n<li><strong>Kolesarjenje le\u017ee 30\u00d7.<\/strong>\u00a0Ule\u017eemo se na hrbet, roke damo za glavo in \u201ckolesarimo\u201d.<\/li>\n<li><strong>Dvig nog le\u017ee 10\u00d7<\/strong><\/li>\n<li><strong>Triceps na klopi\u00a010\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>navpi\u010dno navzdol, dokler komolcev ne pokr\u010dimo do 90\u00b0 kota. Nato telo dvignemo spet v za\u010detni polo\u017eaj.<\/li>\n<li><strong>Lay down push ups 10\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<\/ul>\n<p>\u010ce se preve\u010d zadihate ali se vam vaje zdijo prenaporne, lahko vsak krog izvedete 1\u00d7, delate vaje bolj po\u010dasi, si vmes vzamete kraj\u0161e pavze. Bolj pomembno, kot da izvedete to\u010dno napisano \u0161tevilo vseh ponovite, je, da <strong>vaje izvajate pravilno in varno.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za kurjenje ma\u0161\u010dob ne potrebujemo \u010dlanarine v fitnesu. Dovolj bo, \u010de si vzamete pol ure prostega \u010dasa, trening lahko izvedete kar doma v dnevni sobi ali zunaj na prostem. Odli\u010dna prilo\u017enost, da se nadihate sve\u017eega zraka v bli\u017enjem parku! Trening bomo izvedli principu:\u00a0\u00a02 kroga vaj, naredimo en krog s \u010dim manj pavzami vmes, po prvem [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":58043,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5965,5966,5969],"tags":[],"class_list":["post-58042","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>DOMA\u010cI TRENING ZA ZAPELJIVO ZADNJICO IN SIX-PACK - 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\/domaci-trening-za-zapeljivo-zadnjico-in-six-pack\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOMA\u010cI TRENING ZA ZAPELJIVO ZADNJICO IN SIX-PACK - Building Body\" \/>\n<meta property=\"og:description\" content=\"Za kurjenje ma\u0161\u010dob ne potrebujemo \u010dlanarine v fitnesu. Dovolj bo, \u010de si vzamete pol ure prostega \u010dasa, trening lahko izvedete kar doma v dnevni sobi ali zunaj na prostem. Odli\u010dna prilo\u017enost, da se nadihate sve\u017eega zraka v bli\u017enjem parku! 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