{"id":60110,"date":"2020-08-07T13:35:18","date_gmt":"2020-08-07T11:35:18","guid":{"rendered":"https:\/\/bb.dwizards.dev\/eksploziven-trening-za-biceps-in-triceps\/"},"modified":"2023-10-06T16:50:10","modified_gmt":"2023-10-06T16:50:10","slug":"eksploziven-trening-za-biceps-in-triceps","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/eksploziven-trening-za-biceps-in-triceps\/","title":{"rendered":"EKSPLOZIVEN TRENING ZA BICEPS IN TRICEPS"},"content":{"rendered":"

Ve\u010dina vaditeljev \u017eeli okrepiti roke, zato so vaje za biceps, sestavni del njihove vadbene rutine. \u010ce \u017eelite imeti mi\u0161i\u010daste in izoblikovane roke, je potrebno poleg bicepsa, trenirati tudi tricepse, ki jih mnogi \u017eal pogosto zanemarjajo. Za premikanje in vle\u010denje je potreben mo\u010dan triceps, saj sta roki med temi vajami blizu telesa. \u010ce imate \u0161ibke tricepse, boste te\u017eko izoblikovali ramena in hrbet. Prav tako, \u010de menite, da je biceps najbolj\u0161i pokazatelj mo\u010di roke, ne pozabite, da triceps predstavlja ve\u010dji del va\u0161e roke. \u0160ibek triceps bo upo\u010dasnil va\u0161o pot do cilja, to je gradnje popolnoma oblikovanega telesa. Zato smo pripravili dve vadbi za biceps in dve vadbi za tricepse, ki bosta v celoti okrepili roke in olaj\u0161ali izvajanje drugih vaj, ki vklju\u010dujejo roke.<\/p>\n

Za prikaz posametne vaje pritisnite na njen naziv in preverite kako je potrebno vajo pravilno izvajati, da se izognete po\u0161kodbam.<\/p>\n

TRENING ZA BICEPS #1:<\/span><\/h3>\n

Barbell biceps curl<\/a><\/strong><\/p>\n

\u2013 4 serije, 8 ponovitev<\/p>\n

Seated dumbbell biceps curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 10 ponovitev<\/p>\n

High-cable curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 12 ponovitev<\/p>\n

One-arm preacher curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 10 ponovitev<\/p>\n

TRENING ZA BICEPS #2:<\/span><\/h3>\n

Ez-bar preacher curl<\/a><\/strong><\/p>\n

\u2013 4 serije, 8 ponovitev<\/p>\n

Incline dumbbell biceps curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 12 ponovitev<\/p>\n

Standing one-arm low-cable curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 8 ponovitev<\/p>\n

Dumbbell hammer curl<\/a><\/strong><\/p>\n

\u2013 3 serije, 12 ponovitev<\/p>\n

\n

TRENING ZA TRICEPS #1:<\/span><\/h3>\n

Weighted bench dip<\/a><\/strong><\/p>\n

\u2013 3 serije, 8 ponovitev<\/p>\n

Seated overhead cable extension<\/a><\/strong><\/p>\n

\u2013 3 serije, 10 ponovitev<\/p>\n

Reverse-grip pressdown<\/a><\/strong><\/p>\n

\u2013 4 serije, 11 ponovitev<\/p>\n

Cable kickback<\/a><\/strong><\/p>\n

\u2013 4 serije, 10 ponovitev<\/p>\n

TRENING ZA TRICEPS #2:<\/span><\/h3>\n

Decline lying triceps extension<\/a><\/strong><\/p>\n

\u2013 3 serije, 8 ponovitev<\/p>\n

Decline close-grip bench press<\/a><\/strong><\/p>\n

\u2013 3 serije, 10 ponovitev<\/p>\n

Seated overhead dumbbell extension<\/a><\/strong><\/p>\n

\u2013 3 serije, 10 ponavljanja<\/p>\n

Rope pressdown<\/a><\/strong><\/p>\n

\u2013 4 serije, 10 ponavljanja<\/p>\n","protected":false},"excerpt":{"rendered":"

Ve\u010dina vaditeljev \u017eeli okrepiti roke, zato so vaje za biceps, sestavni del njihove vadbene rutine. \u010ce \u017eelite imeti mi\u0161i\u010daste in izoblikovane roke, je potrebno poleg bicepsa, trenirati tudi tricepse, ki jih mnogi \u017eal pogosto zanemarjajo. Za premikanje in vle\u010denje je potreben mo\u010dan triceps, saj sta roki med temi vajami blizu telesa. \u010ce imate \u0161ibke tricepse, […]<\/p>\n","protected":false},"author":3,"featured_media":60111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5966,5968,5969,5977,5981,5983,5985],"tags":[18,512,515,6004,6141,6164,6350,6358,7597],"class_list":["post-60110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-misicna-masa-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-sport-lifestyle","category-motivacija-sl","category-transformacije-motivacija-sl","tag-trening","tag-biceps","tag-triceps","tag-vaje","tag-misice","tag-roke","tag-rast-misic","tag-izklesano-telo","tag-trening-sl"],"acf":[],"yoast_head":"\nEKSPLOZIVEN TRENING ZA BICEPS IN TRICEPS - 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\/eksploziven-trening-za-biceps-in-triceps\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"EKSPLOZIVEN TRENING ZA BICEPS IN TRICEPS - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ve\u010dina vaditeljev \u017eeli okrepiti roke, zato so vaje za biceps, sestavni del njihove vadbene rutine. \u010ce \u017eelite imeti mi\u0161i\u010daste in izoblikovane roke, je potrebno poleg bicepsa, trenirati tudi tricepse, ki jih mnogi \u017eal pogosto zanemarjajo. 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