{"id":63018,"date":"2022-01-24T10:31:28","date_gmt":"2022-01-24T09:31:28","guid":{"rendered":"https:\/\/bb.dwizards.dev\/7-kompleksnih-vaj-za-rast-misic\/"},"modified":"2024-01-19T13:33:25","modified_gmt":"2024-01-19T13:33:25","slug":"7-kompleksnih-vaj-za-rast-misic","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/7-kompleksnih-vaj-za-rast-misic\/","title":{"rendered":"7 kompleksnih vaj za rast mi\u0161ic"},"content":{"rendered":"\n<p>\u010ce je va\u0161 cilj pove\u010dati mi\u0161i\u010dno maso in mo\u010d, lahko poleg izolacije to storite tudi s kompleksnimi vajami. Kompleksne vaje so tiste, ki ciljajo hkrati na velike mi\u0161i\u010dne skupine. \u010ce se ukvarjate s \u0161portom, najverjetneje izvajate nekatere ali vse spodaj zapisane vaje. Ker te vaje aktivirajo ve\u010d mi\u0161ic hkrati, vam lahko prihranijo veliko \u010dasa, ki bi ga sicer porabili za vadbo vsake mi\u0161ice posebej.<\/p>\n\n\n\n<p>Kompleksne vaje so idealne tudi zato, ker bodo zgradile bolj funkcionalno in gibljivo telo, ki vam bo omogo\u010dilo, da lahko naloge opravite v vsakdanjem \u017eivljenju z lahkoto. Pozitivno vplivajo na zdravje celotnega telesa. Izvajanje teh vaj zmanj\u0161a tveganje za razli\u010dne vdore in po\u0161kodbe okon\u010din, prepre\u010dili pa boste tudi razli\u010dne kr\u010de in izpahe posameznih mi\u0161ic.<\/p>\n\n\n\n<p>Spodaj smo za vas pripravili nekaj kompleksnih vaj, ki so med naju\u010dinkovitej\u0161imi, ko gre za pove\u010danje mi\u0161i\u010dne mase velikih mi\u0161i\u010dnih skupin. Za najbolj\u0161e rezultate vam predlagamo, da v va\u0161o vadbeno rutino vklju\u010dite \u010dim ve\u010d spodaj zapisanih vaj.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Po\u010depi<\/h2>\n\n\n\n<p>Po\u010depi z obremenitvijo krepijo kvadriceps, spodnji del hrbta, gluteus, hrbtne mi\u0161ice in mi\u0161ice jedra. \u010ce ste za\u010detnik pri izvajanju po\u010depov z obremenitvijo, za\u010dnite z la\u017ejimi ute\u017emi in jih postopoma pove\u010dujte, odvisno od tega, kako napredujete.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Perform the Squat - Proper Squats Form &amp; Technique\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Dy28eq2PjcM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">2. Dvig bokov<\/h2>\n\n\n\n<p>S to vajo krepi mi\u0161ice gluteus, hrbtne mi\u0161ice, fleksorje kolka, bicepse in jedro. Ta vaja omogo\u010da, da boste kasneje la\u017eje in hitreje izvajali druge vaje. Dvig bokov vam bo pomagal, da boste veliko la\u017eje izvajali tudi po\u010depe in dodali dodatno obremenitev.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!)\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/S_uZP4UH6J0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3. Mrtvi dvig<\/h2>\n\n\n\n<p>Mrtvi dvigi so ena najbolj\u0161ih vaj za krepitev jedra, spodnjega dela hrbta, zadnjih stegenskih mi\u0161ic, gluteusa in bokov. Zelo pomembno je izpopolniti tehniko te vaje, da se izognemo resnej\u0161im po\u0161kodbam. Pravilno izvajanje vaje pomeni, da dvignemo pre\u010dko tako, da aktiviramo gluteus in zadnje stegenske mi\u0161ice in pri tem ne uporabljamo mi\u0161ic hrbta ali zgornjega dela telesa.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Perfect Your Deadlift | Form Check | Men&#039;s Health\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/r4MzxtBKyNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4. Incline bench press<\/h2>\n\n\n\n<p>Bench press je odli\u010dna vaja za krepitev prsnih mi\u0161ic, sprednjih deltoidov in tricepsa. Predlagamo vam, da klop namestite na 45 stopinjski kot. Vendar pa lahko nagib prilagodite glede na va\u0161o vi\u0161ino in tip telesa.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Barbell Incline Chest Press\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/DbFgADa2PL8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">5. Clean and press<\/h2>\n\n\n\n<p>S to olimpijsko vajo lahko okrepite \u0161tevilne mi\u0161ice: kvadriceps, zadnje stegenske mi\u0161ice, gluteus, spodnji del hrbta, jedro, fleksorje kolka, deltoide, zgornji del prsnega ko\u0161a, latissimus dorsi, trapezius in triceps. Clean and press je tehni\u010dno gledano mrtvi dvig, ki mu sledi shoulder press. Pri tem prehodu iz ene vaje v drugo morate spremeniti oprijem iz polo\u017eaja vleke v polo\u017eaj potiska palice, kar zahteva dobro pro\u017enost.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Clean And Press\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KCe8l86-alA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">6. Parallel dips<\/h2>\n\n\n\n<p>Ta vaja krepi deltoide, tricepse, prsni ko\u0161 in mi\u0161ice jedra. Obstaja ve\u010d razli\u010dic izvajanja parallel dipsov, odvisno od polo\u017eaja telesa; nekateri ciljajo na prsni ko\u0161, medtem ko nekateri ciljajo na tricepse.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Parallel Bar Dips\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/9NwXOeTO2R8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">7. Pull ups<\/h2>\n\n\n\n<p>Klasi\u010dni vzgibi krepijo deltoide, latissimus dorsi, biceps in mi\u0161ice jedra. Poleg vpliva na spremembo videza so pull upsi odli\u010dna vaja funkcionalne kondicije, kar pomeni, da olaj\u0161ajo nekatere vsakodnevne gibe.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Perfect Pull Up  - Do it right!\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/eGo4IYlbE5g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce je va\u0161 cilj pove\u010dati mi\u0161i\u010dno maso in mo\u010d, lahko poleg izolacije to storite tudi s kompleksnimi vajami.<\/p>\n","protected":false},"author":3,"featured_media":63019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5969],"tags":[6004,6350,6525,6600,7597,7836],"class_list":["post-63018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vadbe-trening","tag-vaje","tag-rast-misic","tag-dips","tag-polepi","tag-trening-sl","tag-kompleksne-vaje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - 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