{"id":62667,"date":"2021-08-18T11:08:44","date_gmt":"2021-08-18T09:08:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/trening-za-krepitev-ramen-z-le-dvema-rockama\/"},"modified":"2023-10-06T16:55:38","modified_gmt":"2023-10-06T16:55:38","slug":"trening-za-krepitev-ramen-z-le-dvema-rockama","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/trening-za-krepitev-ramen-z-le-dvema-rockama\/","title":{"rendered":"TRENING ZA KREPITEV RAMEN Z LE DVEMA RO\u010cKAMA"},"content":{"rendered":"\n

\u010ce ste eden tistih \u0161portnikov, ki skrbijo za svoj videz, ste se zagotovo odlo\u010dili za krepitev ramen, pa tudi hrbta in sixpacka. Toda poleg videza imajo ramena zelo pomembno funkcijo v na\u0161em telesu in so odgovorna za ve\u010dino gibov, ki jih uporabljamo v vsakdanjem \u017eivljenju. Ramena nam omogo\u010dajo skoraj vse – dvigniti roke nad glavo, dvigniti \u0161katlo s tal, odpreti kozarec …<\/p>\n\n\n\n

Zakaj je pomembno okrepiti ramena?<\/span><\/strong><\/p>\n\n\n\n

Ramenske mi\u0161ice so odgovorne za ohranjanje naj\u0161ir\u0161ega gibanja iz katerega koli sklepa v telesu. Zaradi te prilagodljivosti so ramena manj nagnjena k nestabilnosti in po\u0161kodbam.<\/p>\n\n\n\n

Mi\u0161ice, kite in vezi dr\u017eijo kosti roke skupaj v skodelici rame, poleg tega pa \u0161\u010ditijo glavni ramenski sklep (glenohumeralni sklep). Pribli\u017eno osem ramenskih mi\u0161ic je pritrjenih na lopatico, nadlakti\u010dno kost in klju\u010dno kost. Mnoge druge mi\u0161ice igrajo vlogo pri stabilizaciji in vodenju rame in njenih gibov.<\/p>\n\n\n\n

Kako okrepiti ramena?<\/span><\/strong><\/p>\n\n\n\n

\u010ce ste \u0161ele za\u010detnik v fitnesu, lahko ramena okrepite s parom ute\u017ei  ustrezne te\u017ee. Vse kar morate storiti je, da vsaj enkrat na teden opravite trening, ki smo ga pripravili za vas, in ga vklju\u010dite v svojo rutino.<\/p>\n\n\n\n

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

Vsako vajo naredite 10 ponovitev v 3 setih.<\/p>\n\n\n\n

* Za videoposnetek kliknite na ime vaje<\/p>\n\n\n\n

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

Shoulder press<\/a><\/p>\n\n\n\n

Lateral raise<\/a><\/p>\n\n\n\n

Front raise<\/a><\/p>\n\n\n\n

Upright row<\/a><\/p>\n\n\n\n

Single-arm external rotation<\/a><\/p>\n\n\n\n

Car driver<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u010ce ste eden tistih \u0161portnikov, ki skrbijo za svoj videz, ste se zagotovo odlo\u010dili za krepitev ramen, pa tudi hrbta in sixpacka. Toda poleg videza imajo ramena zelo pomembno funkcijo v na\u0161em telesu in so odgovorna za ve\u010dino gibov, ki jih uporabljamo v vsakdanjem \u017eivljenju. Ramena nam omogo\u010dajo skoraj vse – dvigniti roke nad glavo, […]<\/p>\n","protected":false},"author":3,"featured_media":62668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969,5977,5981],"tags":[18,128,412,6004,6510,7597],"class_list":["post-62667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-sport-lifestyle","tag-trening","tag-ramena","tag-utezi","tag-vaje","tag-rocke","tag-trening-sl"],"acf":[],"yoast_head":"\nTRENING ZA KREPITEV RAMEN Z LE DVEMA RO\u010cKAMA - 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\/trening-za-krepitev-ramen-z-le-dvema-rockama\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TRENING ZA KREPITEV RAMEN Z LE DVEMA RO\u010cKAMA - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce ste eden tistih \u0161portnikov, ki skrbijo za svoj videz, ste se zagotovo odlo\u010dili za krepitev ramen, pa tudi hrbta in sixpacka. 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