{"id":62573,"date":"2021-08-02T09:49:53","date_gmt":"2021-08-02T07:49:53","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-uporabljati-kettlebell-za-izgradnjo-trebusnih-misic\/"},"modified":"2023-10-06T16:55:28","modified_gmt":"2023-10-06T16:55:28","slug":"kako-uporabljati-kettlebell-za-izgradnjo-trebusnih-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-uporabljati-kettlebell-za-izgradnjo-trebusnih-misic\/","title":{"rendered":"KAKO UPORABLJATI KETTLEBELL ZA IZGRADNJO TREBU\u0160NIH MI\u0160IC?"},"content":{"rendered":"\n<p>Ali menite, da je za izgradnjo trebu\u0161nih mi\u0161ic treba vsak dan narediti veliko trebu\u0161njakov? Poleg pravilne prehrane in zdravega na\u010dina \u017eivljenja lahko za krepitev te mi\u0161i\u010dne skupine izvajate \u0161e druge vaje. S pomo\u010djo posameznih pripomo\u010dkov lahko prav tako izklesate six-pack, denimo s kettlebellom.<\/p>\n\n\n\n<p>Obstaja nekaj vaj z ute\u017emi za krepitev trebu\u0161nih mi\u0161ic &#8211; nekatere so zasnovane posebej za trebu\u0161ne mi\u0161ice, druge pa nanje posredno vplivajo. Pri izbiri vaj za trebuh je pomembno, da pred izvajanjem vadbe, pri kateri boste potrebovali te mi\u0161ice za za\u0161\u010dito hrbtenice, zagotovite, da popolnoma ne iz\u010drpate trebu\u0161nih mi\u0161ic. <\/p>\n\n\n\n<p>Nekaj \u200b\u200bprimerov vaj za krepitev trebu\u0161nih mi\u0161ic s kettlebelom:<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">Tur\u0161ki get up<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/jgKFttG0Z7I\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Tur\u0161ki get up je ena najpomembnej\u0161ih vaj s kettlebellom, ki lahko okrepi trebu\u0161ne mi\u0161ice. Ne samo, da je vaja za celo telo, ampak tudi pomaga izbolj\u0161ati gibljivost in stabilnost sklepov. Uspeh pri tur\u0161kem get up-u v zgodnji fazi vadbe z ute\u017emi bo pomagal za\u0161\u010dititi va\u0161e telo pred prihodnjimi po\u0161kodbami.<\/p>\n\n\n\n<p>Trebu\u0161ne mi\u0161ice so tar\u010da razli\u010dnih stopenj tur\u0161kega get up-a, zlasti v prvih fazah, ko se premaknete iz le\u017ee\u010dega v sede\u010di polo\u017eaj. Posebno pozornost posvetite podalj\u0161ani nogi, peto pa morate dr\u017eati na tleh. Dvig pete od tal med sedenjem pomeni, da preve\u010d uporabljate upogibanje kolka, ne pa trebu\u0161nih mi\u0161ic. Poskrbite tudi, da se s trebu\u0161nimi mi\u0161icami vrnete v le\u017ee\u010di polo\u017eaj, da se boste lahko uprli gibanju navzdol.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">Windmills<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/ITSmgn_BQgY\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Tako kot tur\u0161ki get up-i tudi ta vaja izbolj\u0161a va\u0161o mobilnost ter stabilnost ramen in bokov. S to vajo izbolj\u0161ate gibljivost bokov tako, da sprostite tetive in pomagate mobilizirati in okrepiti ramena.<strong><\/strong><\/p>\n\n\n\n<p>&#8220;Mlini na meter&#8221; je \u0161e posebej odli\u010dna vaja za po\u0161evne trebu\u0161ne mi\u0161ice, ko obra\u010date telo med premikanjem navzdol, pa tudi pri vrnitvi v pokon\u010den polo\u017eaj.<\/p>\n\n\n\n<p>Gre za po\u010dasno vajo, zato si vzemite dovolj \u010dasa in 5 ali ve\u010d sekund je standardni tempo vadbe. Z napredovanjem se poglobite v gibanje in aktivirajte trup.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">Sit and press<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/F811vlyQ-QQ\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Ena najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice, \u010de ste za\u010detnik vadbe z ute\u017emi. Ne samo, da se bodo med vadbo aktivirali trebu\u0161ni mi\u0161i, ampak boste izbolj\u0161ali gibljivost v bokih in okrepili ramena.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">Straight arm sit<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/tCfg0OtPsk0\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Gibanje je zelo podobno prej\u0161nji vaji, le da se kettlebell dr\u017ei v eni roki, roka pa dr\u017eite iztegnjeno skozi celotno vajo. Zaradi iztegnjene roke mora rama trdo delati za stabilizacijo. Imejte v mislih, da nagibanje roke, ko preklopite v sede\u010d polo\u017eaj, daje mehansko prednost in opazili boste, kako to po\u010dnete, medtem ko ste utrujeni. To je znak, da morate prenehati izvajati vajo.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">Plank row<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/KtM8nxcJNi4\" width=\"940\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Pomembno je, da pred izvajanjem te vaje opravite pravilno desko ali plank. Glavne prednosti za krepitev trebu\u0161nih mi\u0161ic boste dobili, kadar prepre\u010dite, da bi boki med gibanjem padli na tla. \u010ce vam boki padejo prenizko, bodo va\u0161e hrbtne mi\u0161ice preobremenjene, zato poskrbite, da bodo boki v pravilnem polo\u017eaju in aktivirajte trup.<\/p>\n\n\n\n<p>Pri dvigovanju in spu\u0161\u010danju kettlebella se bodo morale trebu\u0161ne mi\u0161ice boriti tudi z vrtenjem, ki ga povzro\u010da opora, samo z eno roko. To bo tudi okrepilo ramena in aktiviralo osrednje mi\u0161ice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ali menite, da je za izgradnjo trebu\u0161nih mi\u0161ic treba vsak dan narediti veliko trebu\u0161njakov? Poleg pravilne prehrane in zdravega na\u010dina \u017eivljenja lahko za krepitev te mi\u0161i\u010dne skupine izvajate \u0161e druge vaje. S pomo\u010djo posameznih pripomo\u010dkov lahko prav tako izklesate six-pack, denimo s kettlebellom. Obstaja nekaj vaj z ute\u017emi za krepitev trebu\u0161nih mi\u0161ic &#8211; nekatere so [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":62574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5969],"tags":[95,412,1875,6383,6539],"class_list":["post-62573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-vadbe-trening","tag-video","tag-utezi","tag-kettlebell","tag-trebusnjaki","tag-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO UPORABLJATI KETTLEBELL ZA IZGRADNJO TREBU\u0160NIH MI\u0160IC? - 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\/kako-uporabljati-kettlebell-za-izgradnjo-trebusnih-misic\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO UPORABLJATI KETTLEBELL ZA IZGRADNJO TREBU\u0160NIH MI\u0160IC? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ali menite, da je za izgradnjo trebu\u0161nih mi\u0161ic treba vsak dan narediti veliko trebu\u0161njakov? Poleg pravilne prehrane in zdravega na\u010dina \u017eivljenja lahko za krepitev te mi\u0161i\u010dne skupine izvajate \u0161e druge vaje. S pomo\u010djo posameznih pripomo\u010dkov lahko prav tako izklesate six-pack, denimo s kettlebellom. 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