{"id":62183,"date":"2021-05-17T09:34:37","date_gmt":"2021-05-17T07:34:37","guid":{"rendered":"https:\/\/bb.dwizards.dev\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/"},"modified":"2023-10-06T16:54:37","modified_gmt":"2023-10-06T16:54:37","slug":"5-najucinkovitejsih-vaj-za-krepitev-tricepsa","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/","title":{"rendered":"5 NAJU\u010cINKOVITEJ\u0160IH VAJ ZA KREPITEV TRICEPSA"},"content":{"rendered":"\n<p>Mo\u010dne roke so pomembne skoraj pri vseh gibih zgornjega dela telesa medtem, ko ima pogosto pri tem najve\u010djo vlogo prav triceps. Kadar koli nekaj potisnete \u2013 naj bodo to vrata, vozi\u010dek, ute\u017e ali katera koli druga stvar uporabljajo mi\u0161ico triceps.<\/p>\n\n\n\n<p>Triceps oz. troglava nadlaktna mi\u0161ica kot vam \u017ee samo ime pove ima 3 razli\u010dne glave: medialna, dolga in laterna. Vse te glave se med vadbo kr\u010dijo in ja\u010dajo razli\u010dne dele tricepsa. Najbolj\u0161i na\u010din za izgradnjo mo\u010dnih in \u010dvrstih tricepsov je izbira vaj, vklju\u010dujejo vsa mi\u0161i\u010dna vlakna. To so naslednje vaje:<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">1. BENCH PRESS Z OZKIM OPRIJEMOM<\/span><\/strong><\/p>\n\n\n\n<p>Bench press z oskim oprijemom je vaja za zgornji del telesa, ki cilja na mi\u0161ico tricepsa. Sekundarne mi\u0161ice, ki so aktivne med izvajanjem te vaje so prsi in ramena. Uporaba tesnega oprijema se je izkazala kot odli\u010dna alternativa za pove\u010danje mo\u010di zgornjega dela telesa, medtem, ko vam ozek oprijem pomaga, da boj aktivirate triceps in ne ostale mi\u0161ice kot pri izvedbi klasi\u010dnega bench pressa.<\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/vEUyEOVn3yM\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">2. EKSTENZIJA TRICEPSA<\/span><\/strong><\/p>\n\n\n\n<p>Ekstenzija tricepsa je izolacijska vaja, ki krepi samo triceps. Kot smo \u017ee omenili ima ta mi\u0161ica tri glave, ki delujejo skupaj in podalj\u0161ajo podlaket v komol\u010dnem sklepu. Vaja za iztegovanje tricepsa se imenuje izolacijska vaja, ker vklju\u010duje gibanje le v enem sklepu \u2013 komol\u010dnem sklepu.<\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/X-iV-cG8cYs\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">3. DIPSI<\/span><\/strong><\/p>\n\n\n\n<p>Dipsi veljajo kot najbolj\u0161a vaja za krepitev zgornjega dela telesa, ki v prvi vrsti krepi triceps ter aktivira prsi, ramena in celo hrbet. Dipsi so ena od najbolj\u0161ih vaj za razvoj mo\u010di in velikosti zgornjega dela telesa.<\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/2z8JmcrW-As\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">4. DIAMANTNI SKLECI<\/span><\/strong><\/p>\n\n\n\n<p>Ta vrsta sklec se od klasi\u010dnih razlikuje po tem, da so roke na tleh zdru\u017eene v obliki trikotnika\/diamanta. Diamantni skleci zato u\u010dinkovitej\u0161e krepijo triceps, poleg tega pa krepijo tudi ramena, prsni ko\u0161 in v manj\u0161i meri tudi spodnji del telesa.<\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/J0DnG1_S92I\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">5. KICKBACK<\/span><\/strong><\/p>\n\n\n\n<p>Kickback je izrazito u\u010dinkovita vaj, saj aktivira 88% tricepsa. Z upogibanjem proti naprej se morate boriti z gravitacijo, da lahko dvignete in spustite svojo te\u017eo. Klju\u010dno pri tej vaji je uporaba ramen za stabilizacijo nadlakti, ki podlakti omogo\u010da, da se raztegne za vami. \u010ce \u010dutite, da vam komolec pada navzdol, uporabite manj\u0161o te\u017eo in tako poskrbite za pravilno izvedbo vaj in spre\u010dite morebitne po\u0161kodbe.<\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"940\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/ZO81bExngMI\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>","protected":false},"excerpt":{"rendered":"<p>Mo\u010dne roke so pomembne skoraj pri vseh gibih zgornjega dela telesa medtem, ko ima pogosto pri tem najve\u010djo vlogo prav triceps. Kadar koli nekaj potisnete \u2013 naj bodo to vrata, vozi\u010dek, ute\u017e ali katera koli druga stvar uporabljajo mi\u0161ico triceps. Triceps oz. troglava nadlaktna mi\u0161ica kot vam \u017ee samo ime pove ima 3 razli\u010dne glave: [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":62184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5968,5969],"tags":[18,515,6004,7597],"class_list":["post-62183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-misicna-masa-trening-sl","category-vadbe-trening","tag-trening","tag-triceps","tag-vaje","tag-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 NAJU\u010cINKOVITEJ\u0160IH VAJ ZA KREPITEV TRICEPSA - 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-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 NAJU\u010cINKOVITEJ\u0160IH VAJ ZA KREPITEV TRICEPSA - Building Body\" \/>\n<meta property=\"og:description\" content=\"Mo\u010dne roke so pomembne skoraj pri vseh gibih zgornjega dela telesa medtem, ko ima pogosto pri tem najve\u010djo vlogo prav triceps. Kadar koli nekaj potisnete \u2013 naj bodo to vrata, vozi\u010dek, ute\u017e ali katera koli druga stvar uporabljajo mi\u0161ico triceps. Triceps oz. troglava nadlaktna mi\u0161ica kot vam \u017ee samo ime pove ima 3 razli\u010dne glave: [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\" \/>\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=\"2021-05-17T07:34:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:54:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/05\/tricepsa-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=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"5 NAJU\u010cINKOVITEJ\u0160IH VAJ ZA KREPITEV TRICEPSA\",\"datePublished\":\"2021-05-17T07:34:37+00:00\",\"dateModified\":\"2023-10-06T16:54:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\"},\"wordCount\":398,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"trening\",\"triceps\",\"vaje\",\"trening\"],\"articleSection\":[\"TRENING\",\"Mi\u0161i\u010dna masa\",\"Vadbe\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\",\"url\":\"https:\/\/building-body.com\/sl\/5-najucinkovitejsih-vaj-za-krepitev-tricepsa\/\",\"name\":\"5 NAJU\u010cINKOVITEJ\u0160IH VAJ ZA KREPITEV TRICEPSA - 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