{"id":60669,"date":"2020-11-12T15:25:44","date_gmt":"2020-11-12T14:25:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/"},"modified":"2023-10-06T16:51:32","modified_gmt":"2023-10-06T16:51:32","slug":"5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/","title":{"rendered":"5 VAJ ZA ODLI\u010cEN TRENING, KI GA LAHKO IZVAJATE KJERKOLI"},"content":{"rendered":"\n<p>Kdo pravi, da je za dober trening potrebno iti v fitnes? Verjamemo, da se je \u017ee vsakemu zgodilo, da iz tak\u0161nih ali druga\u010dnih razlogov preprosto nimate dovolj \u010dasa za obisk fitnesa ali telovadnice. Prav tako verjamemo, da ve\u010dina ljudi nima vedno navdiha za &#8220;ustvarjanje&#8221; lastnega treninga, razen seveda \u010de ste eden izmed privilegiranih, ki si lahko privo\u0161\u010dite osebnega trenerja ali pa obiskujete skupinski trening. Zato vam prina\u0161amo zelo preprost trening oziroma sklop le 5 vaj, ki so lahko va\u0161a izbira za dneve, ko nimate navdiha ali \u010dasa za telovadbo.<\/p>\n\n\n\n<p>Naslednjih 5 vaj lahko prilagodite po \u017eelji, izvajate pa jih lahko z razli\u010dnimi vrstami zunanje obremenitve, hitrej\u0161im ali la\u017ejim tempom, z dalj\u0161imi ali kraj\u0161imi odmori in v ve\u010d ali manj ponovitvah. Torej, zelo preprosto &#8211; izberete in prilagodite trening (intenzivnost in obseg), prilagodite vsako posamezno vajo glede na (ne) razpolo\u017eljivost rekvizitov in naredite odli\u010den trening, ki bo takoj izbolj\u0161al va\u0161e razpolo\u017eenje!<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">1. PO\u010cEP<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U\" width=\"940\" height=\"520\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Dober stari po\u010dep, brez katerega preprosto ne gre! Je ena najbolj priljubljenih in najpogosteje izvajanih vaj, variacij pa je neskon\u010dno. Ali boste izbrali ozki, sumo ali bolgarski po\u010dep, je odvisno od vas. V vsakem nizu lahko naredite druga\u010dno vrsto po\u010depa, da aktivirate \u010dim ve\u010d razli\u010dnih mi\u0161ic spodnjega dela nog in medeni\u010dnega dna.<\/p>\n\n\n\n<p>\u010ceprav lahko to vajo izvajate s katerim koli rekvizitom, od palice, preko ute\u017ei in elastike, boste dosegli odli\u010den u\u010dinek tudi brez zunanje obremenitve. \u010ce \u017eelite trening nekoliko &#8220;popoprati&#8221; in dodatno u\u010dvrstiti kvadriceps, dodajte po\u010depu \u0161e skok!<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">2. SKLECE<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"520\" src=\"https:\/\/www.youtube.com\/embed\/IODxDxX7oi4\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Za sklece velja skoraj enako, kot je bilo re\u010deno pri po\u010depih. Za\u017eenete ga lahko kadar koli in kjer koli, sprememb pa je ne\u0161teto. Glede na \u0161irino rok pri izvajanju si sami izberete, ali boste naredili o\u017ejo izvedbo vaje, ki bo aktiviral triceps, sklece, pri katerih so dlani to\u010dno pod rameni, ali variacijo z raz\u0161irjenimi rokami.<\/p>\n\n\n\n<p>\u010ce niste ljubitelj ali preprosto ne morete izvajati klasi\u010dnih sklece, lahko vedno polo\u017eite roke vi\u0161je (npr. na klop ali stol, \u010de vadite doma) ali naredite sklece v kolenu. Tudi \u010de je za vas prezahtevno, lahko izberete potisk ob steno.<\/p>\n\n\n\n<p>Za tiste, ki jim sklece niso pretirano te\u017eke, obstajajo \u0161tevilne razli\u010dice na temo sklec, ki bodo \u0161okirale va\u0161e prsi. Tako lahko dodate zunanjo obremenitev, na primer na hrbet polo\u017eite ute\u017e ali uporabite elastiko, spremenite pa lahko tudi polo\u017eaj telesa &#8211; noge postavite vi\u0161je ali uporabite TRX.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">3. GLUTE BRIDGE<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"520\" src=\"https:\/\/www.youtube.com\/embed\/Q_Bpj91Yiis\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Tej vaji preve\u010dkrat delamo krivico, saj jo ve\u010dina opredeljuje kot vajo za \u017eenjske. Glute bridge je izjemno koristna vaja, ki bi jo morali vsaj ob\u010dasno najti v svojem repertoarju. Glute bridge lahko izvedemo z obema nogama ali z eno nogo. Enono\u017eni most iz glute je \u0161e posebej priro\u010den, kadar nimate zunanje obremenitve, zato lahko z zadostnim \u0161tevilom ponovitev dose\u017eete zelo dobre rezultate.<\/p>\n\n\n\n<p>Ker gre za glutealno mi\u0161ico, ki prenese velike obremenitve, lahko uporabljate nekoliko te\u017eje ute\u017ei. Poleg tega, \u010de imate elastiko, lahko medialni del gluteusa dodatno aktivirate tako, da vzporedno z dvigovanjem bokov in kr\u010denjem gluteusa potisnete kolena navzven.<\/p>\n\n\n\n<p>Poleg zgornjih sprememb lahko vajo izvajate tudi z dvignjenimi nogami, lahko kombinirate razli\u010dne hitrosti izvedbe vaje in zadr\u017eevanje kon\u010dnega polo\u017eaja vaje.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">4. V-SIT UPS<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"520\" src=\"https:\/\/www.youtube.com\/embed\/Xq45TacikCs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Za nekatere so te vrste trebu\u0161njaki povsem osnovna vaja. Za\u010detnikom, ki pa morajo \u0161e okrepiti svoj trup pa priporo\u010damo za\u010deti z osnovno verzijo te vaje. Dobro je za\u010deti z obi\u010dajnimi trebu\u0161njaki in nato dodajati varacije, kjer vklju\u010dimo \u0161e noge.<\/p>\n\n\n\n<p>Pomembno je, da vaje izvajamo pravilno in kontrolirano ter se osredoto\u010damo na trebu\u0161ne mi\u0161ice in mi\u0161ice trupa.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">5. PLANK<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"520\" src=\"https:\/\/www.youtube.com\/embed\/ASdvN_XEl_c\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Plank je vaja za stabilizacijo trupa, ki vedno pride prav. Ni slabo, da posamezen sklop zaklju\u010dite z eno stabilizacijsko vajo, deska pa je zagotovo najbolj\u0161a izbira.<\/p>\n\n\n\n<p>Ena najve\u010djih prednosti planka je poleg tega, da je odli\u010dna za celo telo, ta, da jo je vedno mogo\u010de na nek na\u010din spremeniti. Tako lahko izberete klasi\u010den plank na podlakti, na dlaneh, stransko desko, desko z eno nogo v zraku, desko z eno roko v zraku, desko z dvignjeno nasprotno roko in nogo itd.<\/p>\n\n\n\n<p>Poleg tega se lahko poigrate tudi z razli\u010dno dolgimi intervali te vaje. Ali bo to ve\u010d serij po 10, 20, 30 ali 60 sekund, je povsem odvisno od vas. Plank je odli\u010dna izbira za zadnjo vajo v nizu, ker predstavlja aktiven po\u010ditek, \u0161e posebej, \u010de se vam je utrip nekoliko pove\u010dal.<\/p>\n\n\n\n<p>Preu\u010dite zgornje vaje in njihove modifikacije ter si sestavite svoj trening!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kdo pravi, da je za dober trening potrebno iti v fitnes? Verjamemo, da se je \u017ee vsakemu zgodilo, da iz tak\u0161nih ali druga\u010dnih razlogov preprosto nimate dovolj \u010dasa za obisk fitnesa ali telovadnice. Prav tako verjamemo, da ve\u010dina ljudi nima vedno navdiha za &#8220;ustvarjanje&#8221; lastnega treninga, razen seveda \u010de ste eden izmed privilegiranih, ki si [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[18,965,7597,7598],"class_list":["post-60669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl","tag-trening","tag-trening-doma","tag-trening-sl","tag-trening-doma-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 VAJ ZA ODLI\u010cEN TRENING, KI GA LAHKO IZVAJATE KJERKOLI - 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\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 VAJ ZA ODLI\u010cEN TRENING, KI GA LAHKO IZVAJATE KJERKOLI - Building Body\" \/>\n<meta property=\"og:description\" content=\"Kdo pravi, da je za dober trening potrebno iti v fitnes? Verjamemo, da se je \u017ee vsakemu zgodilo, da iz tak\u0161nih ali druga\u010dnih razlogov preprosto nimate dovolj \u010dasa za obisk fitnesa ali telovadnice. Prav tako verjamemo, da ve\u010dina ljudi nima vedno navdiha za &#8220;ustvarjanje&#8221; lastnega treninga, razen seveda \u010de ste eden izmed privilegiranih, ki si [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-12T14:25:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:51:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/11\/vjezbi-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"5 VAJ ZA ODLI\u010cEN TRENING, KI GA LAHKO IZVAJATE KJERKOLI\",\"datePublished\":\"2020-11-12T14:25:44+00:00\",\"dateModified\":\"2023-10-06T16:51:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\"},\"wordCount\":791,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"trening\",\"trening doma\",\"trening\",\"trening doma\"],\"articleSection\":[\"Uncategorized @sl\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\",\"url\":\"https:\/\/building-body.com\/sl\/5-vaj-za-odlicen-trening-ki-ga-lahko-izvajate-kjerkoli\/\",\"name\":\"5 VAJ ZA ODLI\u010cEN TRENING, KI GA LAHKO IZVAJATE KJERKOLI - 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