{"id":68252,"date":"2017-04-26T13:29:53","date_gmt":"2017-04-26T11:29:53","guid":{"rendered":"https:\/\/bb.dwizards.dev\/cvrsta-zadnjica-v-3-tednih\/"},"modified":"2023-10-06T16:40:22","modified_gmt":"2023-10-06T16:40:22","slug":"cvrsta-zadnjica-v-3-tednih","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/cvrsta-zadnjica-v-3-tednih\/","title":{"rendered":"\u010cVRSTA ZADNJICA V 3 TEDNIH"},"content":{"rendered":"

Lepo oblikovana, \u010dvrsta zadnjica<\/a> ti ne bo dala le samozavesti v najnovej\u0161ih in najbolj drznih pajkicah<\/a>, temve\u010d bo okrepila celotne mi\u0161ice na zadnjem spodnjem delu telesa. Iz tega razloga se bo\u0161 po\u010dutil mo\u010dnej\u0161ega med tekom<\/a>, kolesarjenjem, plavanjem, plesom, plezanjem ali katerim koli drugim \u0161portom.<\/p>\n

Za to vadbo ne potrebuje\u0161 nikakr\u0161ne opreme. Vse kar potrebuje\u0161 je nekaj \u010dasa.<\/h4>\n

Izziv je sestavljen iz 5 osnovnih vaj, ki ti pomagajo pri u\u010dvr\u0161\u010devanju gluteusa in zgornjega stegenskega dela. Iz tedna v teden pove\u010daj intenzivnost vaj in \u0161tevilo ponovitev. Na koncu je cilj dose\u010di 3 serije po 15 ponovitev vsake vaje.<\/p>\n

    \n
  1. \n

    Po\u010depi<\/a> na eni nogi<\/h4>\n<\/li>\n<\/ol>\n

    Postavi se vzravnano in dvigni eno nogo od tal. Te\u017eo pa prestavi na drugo nogo (tisto, ki stoji trdno na tleh). Z dvignjeno nogo opravi po\u010dep<\/a>. Dvignjena noga naj bo ves \u010das iztegnjena. Naredi 15 ponovitev z vsako nogo.<\/p>\n

      \n
    1. \n

      \u0160irok po\u010dep<\/a><\/h4>\n<\/li>\n<\/ol>\n

      Postavi se z nogami \u0161iroko narazen. Stopala imej obrnjena navzven, pete imej natan\u010dno pod koleni, roke daj v boke, in pazi na vzravnano dr\u017eo. V tak\u0161nem polo\u017eaju zadr\u017ei ali pa opravljaj nihanja v bokih, tako da jih spu\u0161\u010da\u0161 \u010dim ni\u017eje.<\/p>\n

        \n
      1. \n

        Most na eni nogi<\/h4>\n<\/li>\n<\/ol>\n

        Za\u010dni v sede\u010dem polo\u017eaju z rokami precej za sabo. Zapestja imej obrnjena navzven, dvigni zadnjico <\/a>in imej stopala trdno na tleh. Nato dvigni eno nogo in jo posku\u0161aj pribli\u017eati glavi. Pazi, da ima\u0161 ves \u010das iztegnjen hrbet in roke. Vsako nogo ponovi 15x.<\/p>\n

          \n
        1. \n

          Superman<\/h4>\n<\/li>\n<\/ol>\n

          Ule\u017ei se na trebuh in iztegni roke in noge dale\u010d vstran od sebe. Nato dvigni roke in noge hkrati. Posku\u0161aj iztegniti konice prstov na rokah in nogah \u010dim dlje narazen. Naredi vsaj 15 ponovitev.<\/p>\n

            \n
          1. \n

            Brca<\/h4>\n<\/li>\n<\/ol>\n

            Vajo pri\u010dni na vseh \u0161tirih. Na tleh imej kolena in zapestja. Noge imej v pravem kotu, se pravi pod kotom 90 stopinj. Nato po\u010dasi pri\u010dni dvigovati eno nogo in jo spusti. Nato ponovi z drugo. Na kolenih.<\/p>\n

            Skrbno sledi zgornjim vajam vsaj 21 dni. Vsak drug dan imej premor, da privo\u0161\u010di\u0161 svojim mi\u0161icam potreben po\u010ditek. Na tak na\u010din bo okrevanje<\/a> veliko hitrej\u0161e in mi\u0161ice bodo postale bolj mo\u010dne. Vsak dan po vadbi opravi tudi raztezanje.<\/a><\/p>\n

            Iz tedna v teden pa pove\u010duj \u0161tevilo ponovitev in opazuj rezultate<\/p>\n","protected":false},"excerpt":{"rendered":"

            Lepo oblikovana, \u010dvrsta zadnjica ti ne bo dala le samozavesti v najnovej\u0161ih in najbolj drznih pajkicah, temve\u010d bo okrepila celotne mi\u0161ice na zadnjem spodnjem delu telesa. Iz tega razloga se bo\u0161 po\u010dutil mo\u010dnej\u0161ega med tekom, kolesarjenjem, plavanjem, plesom, plezanjem ali katerim koli drugim \u0161portom. Za to vadbo ne potrebuje\u0161 nikakr\u0161ne opreme. Vse kar potrebuje\u0161 je […]<\/p>\n","protected":false},"author":3,"featured_media":68254,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-68252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"\n\u010cVRSTA ZADNJICA V 3 TEDNIH - 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\/cvrsta-zadnjica-v-3-tednih\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010cVRSTA ZADNJICA V 3 TEDNIH - Building Body\" \/>\n<meta property=\"og:description\" content=\"Lepo oblikovana, \u010dvrsta zadnjica ti ne bo dala le samozavesti v najnovej\u0161ih in najbolj drznih pajkicah, temve\u010d bo okrepila celotne mi\u0161ice na zadnjem spodnjem delu telesa. Iz tega razloga se bo\u0161 po\u010dutil mo\u010dnej\u0161ega med tekom, kolesarjenjem, plavanjem, plesom, plezanjem ali katerim koli drugim \u0161portom. Za to vadbo ne potrebuje\u0161 nikakr\u0161ne opreme. 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