{"id":60362,"date":"2020-09-24T09:55:19","date_gmt":"2020-09-24T07:55:19","guid":{"rendered":"https:\/\/bb.dwizards.dev\/enostaven-hisni-trening-za-triceps\/"},"modified":"2023-10-06T16:50:41","modified_gmt":"2023-10-06T16:50:41","slug":"enostaven-hisni-trening-za-triceps","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/enostaven-hisni-trening-za-triceps\/","title":{"rendered":"ENOSTAVEN HI\u0160NI TRENING ZA TRICEPS"},"content":{"rendered":"\n

\u010ce nimate \u010dasa za obisk fitnesa je trening doma vedno dobra izbira, ne glede na to, kateri del telesa \u017eelite okrepiti. Poleg tega, da vam bo ta trening vzel malo \u010dasa, boste trenirali v udobju svojega doma ter boste hkrati prihranili na stro\u0161kih za gorivo oz. prevoz do fitnesa. \u010ce ste eni od tistih, ki \u017eelite oja\u010dati svoje roke in pogoste delate vaje za biceps bi bilo dobro, da trenirate tudi mi\u0161ico, ki jo mnogi zanemarijo \u2013 triceps.<\/p>\n\n\n\n

ZAKAJ JE DOBRO OJA\u010cATI TRICEPS?<\/strong><\/p>\n\n\n\n

Triceps brachii je velika mi\u0161ica, ki se nahaja na hrbtni strani nadlakti ter je sestavljena iz treh glav.  Skeletne mi\u0161ice so sestavljene iz mi\u0161i\u010dnih vlaken, ki so z vezivom povezana v manj\u0161e in ve\u010dje snopi\u010de, kar ustvarja videz progavosti. Tako se triceps pritrdi na lopatico na humerus (kost roke) na drugih dveh tetivah. Vsaka tetiva ima mi\u0161ico imenovano dolga glava (pritrjeno na lopatico), stranska glava (pritrjena na kito kosti roke) in medialna glava (pritrjena na tetivi kosti roke).<\/p>\n\n\n\n

Triceps je odgovoren za gibe kot so porivanje, premikanje pohi\u0161tva in dvigovanje lastnega trupa s tal. Prav tako je pomo\u017ena mi\u0161ica pri no\u0161enju vre\u010dk oz. kateri koli drugi podobni aktivnosti. Triceps mi\u0161ica, ki jo opazimo med prvimi, ko nosimo obla\u010dila brez rokavov.<\/p>\n\n\n\n

Da boste lahko oja\u010dali svoj triceps smo vam pripravili trening z 8 vajami, ki vam bo pomagal zgraditi roke, ki ste si jih vedno \u017eeleli.<\/p>\n\n\n\n

TRENING:<\/strong><\/p>\n\n\n\n

*klikni na ime vaje za prikaz videoposnetka<\/p>\n\n\n\n

Close grip push-up<\/a><\/p>\n\n\n\n

3 serije z 10-20 ponovitvami<\/p>\n\n\n\n

Dip<\/a><\/p>\n\n\n\n

3 serije s 20-30 ponovitev<\/p>\n\n\n\n

Resistance band triceps extension<\/a><\/p>\n\n\n\n

4 serije z 20-30 ponovitev<\/p>\n\n\n\n

Mini band triceps pushdown<\/a><\/p>\n\n\n\n

4 serije s 15-20 ponovitev<\/p>\n\n\n\n

Dumbbell overhead triceps extension<\/a><\/p>\n\n\n\n

3 serije z 8-12 ponovitev<\/p>\n\n\n\n

Crab walk<\/a><\/p>\n\n\n\n

3 serije po 30-40 sekund<\/p>\n\n\n\n

Plank to push-up<\/a><\/p>\n\n\n\n

3 serije z 10 ponovitvami<\/p>\n\n\n\n

Underhand dumbbell triceps kickback<\/a><\/p>\n\n\n\n

4 serije z 15-20 ponovitev<\/p>\n","protected":false},"excerpt":{"rendered":"

\u010ce nimate \u010dasa za obisk fitnesa je trening doma vedno dobra izbira, ne glede na to, kateri del telesa \u017eelite okrepiti. Poleg tega, da vam bo ta trening vzel malo \u010dasa, boste trenirali v udobju svojega doma ter boste hkrati prihranili na stro\u0161kih za gorivo oz. prevoz do fitnesa. \u010ce ste eni od tistih, ki […]<\/p>\n","protected":false},"author":3,"featured_media":60363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967],"tags":[18,6141,7597],"class_list":["post-60362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening","tag-trening","tag-misice","tag-trening-sl"],"acf":[],"yoast_head":"\nENOSTAVEN HI\u0160NI TRENING ZA 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\/enostaven-hisni-trening-za-triceps\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ENOSTAVEN HI\u0160NI TRENING ZA TRICEPS - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce nimate \u010dasa za obisk fitnesa je trening doma vedno dobra izbira, ne glede na to, kateri del telesa \u017eelite okrepiti. 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