{"id":68720,"date":"2020-10-29T13:08:10","date_gmt":"2020-10-29T12:08:10","guid":{"rendered":"https:\/\/bb.dwizards.dev\/preizkusite-eno-najtezjih-variacij-vaj-za-biceps\/"},"modified":"2023-10-06T16:51:13","modified_gmt":"2023-10-06T16:51:13","slug":"preizkusite-eno-najtezjih-variacij-vaj-za-biceps","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/preizkusite-eno-najtezjih-variacij-vaj-za-biceps\/","title":{"rendered":"PREIZKUSITE ENO NAJTE\u017dJIH VARIACIJ VAJ ZA BICEPS"},"content":{"rendered":"\n<p>\u010ce \u017eelite okrepiti zgornji del telesa, je gotovo trening bicepsa nepogre\u0161ljiv del va\u0161e rutine. Prav tako ne dvomimo, da so vaje, kot sta klasi\u010dna klasi\u010den upogib komolcev z ute\u017emu pogost del va\u0161ega treninga zgornjega dela telesa. Toda te vaje lahko v\u010dasih postanejo manj zahtevne, ko se telo nanje navadi. Mnogi dose\u017eejo plato in ne vidijo napredka, \u010deprav \u0161e vedno vadijo z enako intenzivnostjo in enakim \u0161tevilom serij in ponovitev. Zato smo se odlo\u010dili, da vam predstavimo vajo, s katero boste naredili trening za biceps \u0161e bolj zahteven, kar pa vam bo pomagali zgraditi mo\u010dne roke, o katerih ste vedno le sanjali.<\/p>\n\n\n\n<p>\u010ce niste povsem prepri\u010dani ali ste aktivirali biceps med izvajanjem vaje, vam bo ta izvedba pomagala obvladati kr\u010denje te mi\u0161ice. Pri dinami\u010dni izvedbi vaje je velika razlika med tem ali \u010dutite biceps med izvajanjem te vadbe ali ne. Z drugimi besedami, kadar je dolo\u010dena mi\u0161i\u010dna skupina \u0161ibkej\u0161a, je prva stvar, na kateri \u017eelite delati, spodbuditi prav to mi\u0161ico.<\/p>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong><span class=\"has-inline-color has-vivid-red-color\">STATO-DYNAMIC CURL \u2013 BICEPS PREGIB NA POVSEM DRUGI RAVNI<\/span><\/strong><\/h4>\n\n\n\n<p>Ko trenirate bicepse, je stato-dynamic fleksija odli\u010dna metoda, da mi\u0161ice pred vadbo \u0161e dodatno utrdite. \u010ceprav se sprva zdi zapleteno, je ta vaja pravzaprav razli\u010dica izometri\u010dne kontrakcije. Nastane z dr\u017eanjem ute\u017ei, preden ponovimo klasi\u010dno upogibanje bicepsa. Med to vajo se \u010dim bolj osredoto\u010dite na ciljno mi\u0161ico in dr\u017eite ute\u017ei v enakem polo\u017eaju, dokler v mi\u0161ici ne za\u010dutite najve\u010dje napetosti, ki jo \u0161e lahko prenesete. Ko izvajate to vajo z dvema ro\u010dkama, jih dr\u017eite nekje na sredini telesa (ustavite se na pol poti), torej ko so podlakti vzporedni s tlemi.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">PRAVILNA IZVEDBA<\/span><\/strong><\/p>\n\n\n\n<p>1. Dvignite ute\u017ei, tako da so podlahti vzporedno s tlemi in njih dr\u017eite v tem polo\u017eaju 15-30 sekund. Pri tem bodite pozorni na napetost, ki nastane v bicepsih.<\/p>\n\n\n\n<p>2. Nato roke sputite ne za\u010detni polo\u017eaj klasi\u010dnega upogiba bicepsa in izvedite 8-12 ponovitev.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"ISO Dynamic Contrast Biceps Curls\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Oo-SdzulK3A?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<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAKO TA VAJA VPLIVA NA BICEPS<\/span><\/strong><\/p>\n\n\n\n<p>Na za\u010detku vaje najprej izvedemo 15-30 sekund izometri\u010dnega kr\u010denja bicepsov, da za\u010dutite mi\u0161ico. Mi\u0161i\u010dna kontrakcija je gibalna ve\u0161\u010dina, bolj ko vadite, bolj\u0161i postajate in kot pri vsaki spretnosti je la\u017eje za\u010deti z izvajanjem vaje po\u010dasi in stati\u010dno.<\/p>\n\n\n\n<p>Zadr\u017eevanje obremenitve v za\u010detnem polo\u017eaju mo\u010dno okrepi biceps, tako da boste dosegli ve\u010dji napredek, tudi \u010de \u0161e niste najbolj ve\u0161\u010di v izvajanju vaj za to specifi\u010dno mi\u0161ico.<\/p>\n\n\n\n<p>Med dr\u017eanjem ute\u017ei na polovici gibanja, se v mi\u0161ici nabira laktat. To vodi do spro\u0161\u010danja lokalnih rastnih dejavnikov, ki spro\u017eijo mi\u0161i\u010dno hipertrofijo. \u010ce med dvigovanjem ute\u017ei nato \u010dutite ve\u010d razli\u010dnih mi\u0161i\u010dnih skupin, boste po zgoraj opisani vaji zagotovo bolj \u010dutili biceps. &nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce \u017eelite okrepiti zgornji del telesa, je gotovo trening bicepsa nepogre\u0161ljiv del va\u0161e rutine. Prav tako ne dvomimo, da so vaje, kot sta klasi\u010dna klasi\u010den upogib komolcev z ute\u017emu pogost del va\u0161ega treninga zgornjega dela telesa. Toda te vaje lahko v\u010dasih postanejo manj zahtevne, ko se telo nanje navadi. Mnogi dose\u017eejo plato in ne vidijo [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":68722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[7597],"class_list":["post-68720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl","tag-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PREIZKUSITE ENO NAJTE\u017dJIH VARIACIJ VAJ ZA BICEPS - 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\/preizkusite-eno-najtezjih-variacij-vaj-za-biceps\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PREIZKUSITE ENO NAJTE\u017dJIH VARIACIJ VAJ ZA BICEPS - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010ce \u017eelite okrepiti zgornji del telesa, je gotovo trening bicepsa nepogre\u0161ljiv del va\u0161e rutine. Prav tako ne dvomimo, da so vaje, kot sta klasi\u010dna klasi\u010den upogib komolcev z ute\u017emu pogost del va\u0161ega treninga zgornjega dela telesa. Toda te vaje lahko v\u010dasih postanejo manj zahtevne, ko se telo nanje navadi. 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