{"id":68372,"date":"2017-11-29T09:16:56","date_gmt":"2017-11-29T08:16:56","guid":{"rendered":"https:\/\/bb.dwizards.dev\/get-fit-before-christmas-izziv-3-hiit-vadba\/"},"modified":"2023-10-06T16:44:10","modified_gmt":"2023-10-06T16:44:10","slug":"get-fit-before-christmas-izziv-3-hiit-vadba","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/get-fit-before-christmas-izziv-3-hiit-vadba\/","title":{"rendered":"GET FIT BEFORE CHRISTMAS – IZZIV 3 \u2013 HIIT VADBA"},"content":{"rendered":"

3. IZZIV GET FIT BEFORE CHRISTMAS \u2013 HIIT VADBA<\/h3>\n

 <\/p>\n

Pred nami je \u017ee tretji izziv, ki nas bo spravil v dobro formo \u0161e pred bo\u017ei\u010dem. Danes bomo naredili en konkreten trening nog in trebu\u0161nih mi\u0161ic, in sicer se bomo zadeve lotili na najbolj u\u010dinkovit na\u010din – s HIIT treningom.<\/p>\n

Za trening ne potrebujete ni\u010desar, razen blazine<\/a> ali neke primerne podlage za vadbo in klop ali stol, na katerem boste lahko delali vaje. Trening bomo izvedli tako, da bomo naredili vse vaje iz 1. kroga, nato sledi minuta pavze, potem izvedemo 2. krog vaj. Spet minuta pavze, nato vse \u0161e enkrat ponovimo.<\/strong> \u010ce se vam vaje zdijo prete\u017eke, jih izvajajte po\u010dasneje, naredite manj ponovitev in vmes delajte kraj\u0161e pavze.<\/p>\n

 <\/p>\n

1. krog<\/h4>\n
    \n
  • 1 minuta skakanja s kolebnico<\/strong> za ogrevanje.<\/li>\n
  • 12\u00d7 korak na klop<\/strong> (6\u00d7 z vsako nogo).<\/li>\n
  • 15\u00d7 le\u017ee\u010di vesla\u010d<\/strong> – Za\u010detni polo\u017eaj vaje je tak, da se ule\u017eemo na blazino, roke iztegnemo nazaj za glavo. Vajo izvedemo tako, da se iz le\u017ee\u010dega polo\u017eaja dvignemo v sede\u010dega, roke dr\u017eimo v podalj\u0161ku telesa \u0161e vedno nad glavo. Ko smo v sede\u010dem polo\u017eaju, s stiskanjem trebu\u0161nih mi\u0161ic, se z rokami dotaknemo no\u017enih prstov (oz, \u010de nismo tako gib\u010dni, damo roke predse).<\/li>\n
  • 10\u00d7 po\u010dep<\/strong>, pri katerem imamo noge v \u0161irini ramen.<\/li>\n
  • 10\u00d7 po\u010dep<\/strong>, pri katerem imamo noge v \u0161irokem razkoraku.<\/li>\n
  • 10\u00d7 po\u010dep z iztegom noge nazaj<\/strong>. Vajo izvedemo tako, da najprej naredimo po\u010dep, pri katerem imamo noge v \u0161irini ramen. Ko se dvignemo nazaj, nog ne iztegnemo \u010disto popolnoma, torej kolen ne zaklenemo. Za bolj\u0161e ravnote\u017eje lahko v tej to\u010dki roke naslonimo na steno, desno nogo pa iztegnemo nazaj. Pri tem stiskamo mi\u0161ice zadnjice. Enako ponovimo \u0161e z levo nogo. Celotno vajo naredimo 10\u00d7.<\/li>\n
  • 1 minuta skakanja s kolebnico.<\/strong><\/li>\n<\/ul>\n

     <\/p>\n

    2. krog<\/h4>\n
      \n
    • 10\u00d7 burpee<\/strong>. Za\u010detni polo\u017eaj vaje je skleca. Iz sklece se dvignemo\/sko\u010dimo na noge in naredimo poskok v zrak, pri katerem iztegnemo roke nad glavo. La\u017eja modifikacija je, da vajo za\u010dnemo iz plank poze, pri kateri imamo roke iztegnjene. Najprej pokr\u010dimo eno nogo, nato drugo in se dvignemo v po\u010dep. Iz po\u010depa se iztegnemo v stoje\u010di polo\u017eaj, roke iztegnemo navzgor.<\/li>\n
    • 15\u00d7 dvig nog le\u017ee<\/strong>. Le\u017eimo na blazini, roke lahko damo pod zadnjico oz. na predel trtice. Obe nogi dvigujemo hkrati, pri tem stiskamo trebu\u0161ne mi\u0161ice.<\/li>\n
    • 10\u00d7 delamo \u0161karjice z nogami<\/strong>. Le\u017eimo na blazini, podpremo se na komolce, z iztegnjenimi nogami delamo “\u0161karjice”.<\/li>\n
    • 1 minuta visokega skippinga<\/strong> (tisti, ki imate ob\u010dutljiva kolena, vajo izvajamo z enakimi gibi, ampak nadzorovano in brez poskokov. Torej “le korakamo” in kolena dvignemo do 90\u00b0 kota).<\/li>\n
    • 20 \u00d7 jumping jacks.<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      3. IZZIV GET FIT BEFORE CHRISTMAS \u2013 HIIT VADBA   Pred nami je \u017ee tretji izziv, ki nas bo spravil v dobro formo \u0161e pred bo\u017ei\u010dem. Danes bomo naredili en konkreten trening nog in trebu\u0161nih mi\u0161ic, in sicer se bomo zadeve lotili na najbolj u\u010dinkovit na\u010din – s HIIT treningom. Za trening ne potrebujete ni\u010desar, […]<\/p>\n","protected":false},"author":3,"featured_media":68374,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5969],"tags":[],"class_list":["post-68372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"\nGET FIT BEFORE CHRISTMAS - IZZIV 3 \u2013 HIIT VADBA - 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\/get-fit-before-christmas-izziv-3-hiit-vadba\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GET FIT BEFORE CHRISTMAS - IZZIV 3 \u2013 HIIT VADBA - Building Body\" \/>\n<meta property=\"og:description\" content=\"3. IZZIV GET FIT BEFORE CHRISTMAS \u2013 HIIT VADBA   Pred nami je \u017ee tretji izziv, ki nas bo spravil v dobro formo \u0161e pred bo\u017ei\u010dem. Danes bomo naredili en konkreten trening nog in trebu\u0161nih mi\u0161ic, in sicer se bomo zadeve lotili na najbolj u\u010dinkovit na\u010din – s HIIT treningom. 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