{"id":62849,"date":"2021-09-23T16:58:44","date_gmt":"2021-09-23T14:58:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/5-najboljsih-vadb-za-povecanje-zadnjice\/"},"modified":"2023-10-06T16:55:59","modified_gmt":"2023-10-06T16:55:59","slug":"5-najboljsih-vadb-za-povecanje-zadnjice","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/5-najboljsih-vadb-za-povecanje-zadnjice\/","title":{"rendered":"5 NAJBOLJ\u0160IH VADB ZA POVE\u010cANJE ZADNJICE"},"content":{"rendered":"\n<p>Splo\u0161no znano je, da si mo\u0161ki ve\u010dinoma \u017eelijo okrepiti bicepse, ramena, prsni ko\u0161, hrbet in trebuh, da bi zgradili mo\u0161ki videz in poudarili svoje najbolj\u0161e lastnosti. Toda pri \u017eenskah je poudarek obi\u010dajno na zadnjici ali spodnjem delu telesa.<\/p>\n\n\n\n<p>\u010ce \u017eelite zgraditi bolj \u010dvrsto zadnjico, vam svetujemo vaje, ki so namenjene va\u0161emu gluteusu. To so pravzaprav tri razli\u010dne mi\u0161ice: gluteus maximus (najve\u010dja mi\u0161ica), gluteus medius in gluteus minimus.<\/p>\n\n\n\n<p>Oblike gluteusov ne morete vedno spremeniti, vendar jih lahko s pravilno vadbo naredite \u010dvrstej\u0161e in mo\u010dnej\u0161e. Klju\u010dno je, da z razli\u010dnimi vajami za mo\u010d aktivirate vse mi\u0161ice iz razli\u010dnih zornih kotov. Za krepitev gluteusa poskusite katero koli od naslednjih vaj.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">PO\u010cEP<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Po\u010depi so ena najbolj\u0161ih in najosnovnej\u0161ih vaj, ki ciljajo na gluteus maximus &#8211; najve\u010djo mi\u0161ico v spodnjem delu telesa. Pomagajo tudi pri krepitvi bokov, stegen, bokov in trupa.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">IZPADNI KORAK<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/3XDriUn0udo\" width=\"896\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n<p>Izpadni korak je za mnoge najljub\u0161a vaja za krepitev zadnjice. Med to vajo uporabite gluteusne mi\u0161ice za stabilizacijo telesa. Ta dr\u017ea da ve\u010d te\u017ee na gluteus, ki mora ostati stabilen, ko premikate nogo naprej. Poleg gluteusa ta vaja krepi hrbet, kvadricepse in me\u010da.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">DVIGI BOKOV<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/pr3SWAfDJVg\" width=\"896\" height=\"529\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Medtem ko so prej\u0161nje kompleksne vaje prava izbira za delo na ve\u010d mi\u0161icah hkrati, so dvigi kolka kot nala\u0161\u010d za ciljno usmerjanje na gluteus. Prav tako bodo se aktivirali trup in ramena.<\/p>\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">MRTVI DVIG Z ENO NOGO<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"896\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/84hrdsHgDuQ\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n<p>Mrtvi dvigi so odli\u010dni za zadnjico, hrbet in spodnji del hrbta, vendar je variacija z eno nogo \u0161e posebej v pomo\u010d pri krepitvi zadnjice. Izvajanje katere koli vaje na eni nogi doda dolo\u010deno intenzivnost in vklju\u010duje mi\u0161i\u010dne stabilizatorje za ohranjanje telesa v ravnovesju. Upo\u0161tevajte, da je pri mrtvem dvigu klju\u010dna pravilna izvedba. \u010ce imate te\u017eave s hrbtom, je bolje, da to vajo presko\u010dite. &nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">DVIGI BOKOV NA PILATES \u017dOGI<\/span><\/strong><\/p>\n\n\n<p><iframe loading=\"lazy\" width=\"896\" height=\"529\" src=\"https:\/\/www.youtube.com\/embed\/0Y8iKA4nv-8\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n<p>Dvigi boka na pilates \u017eogi je \u0161e ena odli\u010dna izbira za krepitev gluteusa. \u017doga je odli\u010den pripomo\u010dek, saj tej vaji doda nestabilnost in sili v delo celotnega spodnjega dela telesa. \u010ce \u017eelite tudi bolj\u0161e rezultate, dr\u017eanje bremena (na primer ute\u017ei ali kettlebella) na stegnu doda vadbi intenzivnost.<\/p>","protected":false},"excerpt":{"rendered":"<p>Splo\u0161no znano je, da si mo\u0161ki ve\u010dinoma \u017eelijo okrepiti bicepse, ramena, prsni ko\u0161, hrbet in trebuh, da bi zgradili mo\u0161ki videz in poudarili svoje najbolj\u0161e lastnosti. Toda pri \u017eenskah je poudarek obi\u010dajno na zadnjici ali spodnjem delu telesa. \u010ce \u017eelite zgraditi bolj \u010dvrsto zadnjico, vam svetujemo vaje, ki so namenjene va\u0161emu gluteusu. To so pravzaprav [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":62850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5969],"tags":[683,6345],"class_list":["post-62849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-vadbe-trening","tag-gluteus","tag-zadnjica"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 NAJBOLJ\u0160IH VADB ZA POVE\u010cANJE ZADNJICE - 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-najboljsih-vadb-za-povecanje-zadnjice\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 NAJBOLJ\u0160IH VADB ZA POVE\u010cANJE ZADNJICE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Splo\u0161no znano je, da si mo\u0161ki ve\u010dinoma \u017eelijo okrepiti bicepse, ramena, prsni ko\u0161, hrbet in trebuh, da bi zgradili mo\u0161ki videz in poudarili svoje najbolj\u0161e lastnosti. Toda pri \u017eenskah je poudarek obi\u010dajno na zadnjici ali spodnjem delu telesa. \u010ce \u017eelite zgraditi bolj \u010dvrsto zadnjico, vam svetujemo vaje, ki so namenjene va\u0161emu gluteusu. 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