{"id":61049,"date":"2020-12-24T13:14:42","date_gmt":"2020-12-24T12:14:42","guid":{"rendered":"https:\/\/bb.dwizards.dev\/enostaven-bodyweight-trening-za-krepitev-rok\/"},"modified":"2023-10-06T16:52:10","modified_gmt":"2023-10-06T16:52:10","slug":"enostaven-bodyweight-trening-za-krepitev-rok","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/enostaven-bodyweight-trening-za-krepitev-rok\/","title":{"rendered":"ENOSTAVEN BODYWEIGHT TRENING ZA KREPITEV ROK"},"content":{"rendered":"\n

Si \u017eeli\u0161 imeti mo\u010dne roke? Mnogi mislijo, da ji to ne bo uspelo brez treninga z ute\u017emi, zaradi \u010desa hitro od tega odnehajo. Mi\u0161ice rok lahko prav tako okrepite tudi z bodyweight vajami, ki so prav tako u\u010dinkovite \u010de se ob tem dosledni tudi z prehrano.<\/p>\n\n\n\n

\u010ce doma nimate ute\u017ei ali enostavno imate raj\u0161i bodyweight vaje, smo za vas pripravili en dober trening.<\/p>\n\n\n\n

KATERE MI\u0160ICE MORAMO OKREPITI?<\/span><\/strong><\/p>\n\n\n\n

Biceps<\/strong><\/p>\n\n\n\n

Ko pomislite na biceps najverjetneje najprej takoj pomislite na sliko bodybuilderja. Ta mi\u0161i\u010dna skupina (lat.biceprs brachii \u2013 dvoglava mi\u0161ica roke) se nahaja na sprednji strani roke med ramenom in komolcem ter se aktivira pri dvigovanju nekega predmeta. Sad biceps je sestavljen od dveh mi\u0161ic (kratke in dolge glave) in pomaga stabilizirati sklepe na roke in rami. Ta mi\u0161ica pomaga pri fleksibilnosti in podpira na\u0161e hrbtne mi\u0161ice, ko delamo vaje za hrbet.<\/p>\n\n\n\n

Triceps<\/strong><\/p>\n\n\n\n

Medtem, ko je biceps odgovoren za upogibanje roke, je triceps (lat. Tricep brachii \u2013 triglava mi\u0161ica roke) v prvi vrsti odgovorna za izteg roke v komolcu. Ta tridelna mi\u0161ica se nahaja na zadnji strani roke, med ramo in komolcem. Triceps lahko olaj\u0161a izvajanje nekaterih vaj na treningu prstnega ko\u0161a, zaradi \u010desa te mi\u0161ici mnogi trenirajo skupaj.<\/p>\n\n\n\n

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

Za maksimalni napredek naredite 3-4 ponovitve. Vaje izvajajte previdno in po\u010dasi, da se izognete morebitnim po\u0161kodbam.<\/p>\n\n\n\n

*za prikaz vaje je potrebno klikniti na ime vaje<\/p>\n\n\n\n

Inchworm <\/a>(5 ponovitev)<\/p>\n\n\n\n

Plank to push up<\/a> (10 ponovitev – 5 spu\u0161\u010danj z levo in 5 z desno roko)<\/p>\n\n\n\n

Dips<\/a> (10 ponovitev)<\/p>\n\n\n\n

Incline push up<\/a> (8 ponovitev)<\/p>\n","protected":false},"excerpt":{"rendered":"

Si \u017eeli\u0161 imeti mo\u010dne roke? Mnogi mislijo, da ji to ne bo uspelo brez treninga z ute\u017emi, zaradi \u010desa hitro od tega odnehajo. Mi\u0161ice rok lahko prav tako okrepite tudi z bodyweight vajami, ki so prav tako u\u010dinkovite \u010de se ob tem dosledni tudi z prehrano. \u010ce doma nimate ute\u017ei ali enostavno imate raj\u0161i bodyweight […]<\/p>\n","protected":false},"author":3,"featured_media":61050,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5968],"tags":[512,515],"class_list":["post-61049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-misicna-masa-trening-sl","tag-biceps","tag-triceps"],"acf":[],"yoast_head":"\nENOSTAVEN BODYWEIGHT TRENING ZA KREPITEV ROK - 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-bodyweight-trening-za-krepitev-rok\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ENOSTAVEN BODYWEIGHT TRENING ZA KREPITEV ROK - Building Body\" \/>\n<meta property=\"og:description\" content=\"Si \u017eeli\u0161 imeti mo\u010dne roke? Mnogi mislijo, da ji to ne bo uspelo brez treninga z ute\u017emi, zaradi \u010desa hitro od tega odnehajo. 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