{"id":11491,"date":"2016-10-11T07:24:00","date_gmt":"2016-10-11T05:24:00","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/11\/edina-vaja-za-trebusne-misice-ki-jo-moras-poznati\/"},"modified":"2016-10-25T06:23:01","modified_gmt":"2016-10-25T04:23:01","slug":"edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/","title":{"rendered":"Edine 4 vaje za trebu\u0161ne mi\u0161ice, ki jih mora\u0161 poznati"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/profimedia-0180352917-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/profimedia-0180352917-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2015\/10\/profimedia-0180352917-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Profimedia<\/figcaption><\/figure>\n<h2 class=\"size-large wp-image-118689\">Vaja: Bogomolka<\/h2>\n<p>Ta vaja bo ogrela tako tvoje \u00bbradiator\u010dke\u00ab na sprednji strani trebuha kot tudi stranske mi\u0161ice, roke in hrbet. Poklekni in si pred seboj namesti telovadno \u017eogo. Nanjo se nasloni s podlahtjo tako, da se bo\u0161 po\u010dutil stabilno. Zatem za\u010dni \u010disto po\u010dasi kotaliti \u017eogo naprej in nazaj tako, da se tvoje telo \u010disto po\u010dasi iztegne in gre spet nazaj v prvotni polo\u017eaj. Ko se iztegne\u0161, naj bodo tvoji boki malce potisnjeni naprej, da bo hrbet popolnoma zravnan. Iztegni se toliko, kolikor more\u0161, brez da hrbet upogne\u0161 ali povesi\u0161 boke navzdol. Pri vaji dlani dr\u017ei skupaj, komolce pa lahko malce raz\u0161iri\u0161, da bo\u0161 la\u017eje nadzoroval \u017eogo. Kaj kmalu bo\u0161 pri tej vaji za\u010dutil, kako se tvoje trebu\u0161ne mi\u0161ice pridno kr\u010dijo in raztegujejo.<\/p>\n<h2 class=\"MsoNormal\" style=\"text-align: justify;\">Vaja: Klasi\u010dni trebu\u0161njaki<\/h2>\n<p class=\"attachment-large\">Pri tej vaji se ulezi s hrbtom na telovadno \u017eogo tako, da bo\u0161 \u017eogo \u010dutil pod svojimi boki ter na spodnjem in srednjem delu hrbta. Kolena pokr\u010di tako, da tvorijo pravi kot. Dlani polo\u017ei pod glavo in trebuh potegni noter. Zatem privzdigni trup navzgor toliko, da na sredini hrbta \u017eoge ne \u010duti\u0161 ve\u010d. Vajo lahko podkrepi\u0161 z \u0161e uporabo medicinske \u017eoge ali ute\u017ei, s \u010dimer bo\u0161 krepil \u0161e mi\u0161ice na rokah. Medicinsko \u017eogo ali ute\u017ei med vajo dr\u017ei iztegnjenimi rokami.<\/p>\n<h2 class=\"MsoNormal\" style=\"text-align: justify;\">Vaja: Pipec (te\u017eja vaja)<\/h2>\n<p class=\"attachment-large\">Namesti se v polo\u017eaj kot bi \u017eelel delati sklece, \u010de da noge postavite na telovadno \u017eogo. Roke naj bodo zravnane, dlani na tleh pa narazen le toliko, kolikor so \u0161iroka tvoja ramena. Golenice naj po\u010divajo na telovadni \u017eogi, va\u0161e telo pa naj bo zravnano. Brez da bi upognil hrbet, privzdigni desno nogo, z levo pa privleci \u017eogo bli\u017ee svojemu telesu. Nato \u017eogo odkotali nazaj in zavzemi prvotni polo\u017eaj. Vajo izvajaj dalje z izmenjavanjem nog. \u017dogo lahko pribli\u017euje\u0161 trupu tudi sono\u017eno z obema nogama, brez da ju dviguje\u0161.<\/p>\n<h2 class=\"MsoNormal\" style=\"text-align: justify;\">Vaja: Hitri radiator<\/h2>\n<p>\u010ce \u017eeli\u0161 okrepiti in oblikovati trebu\u0161ne mi\u0161ice po hitrem postopku, je ta vaja ve\u010d kot perfektna, le izvajati jo mora\u0161 vsak dan vsaj pet minut. Pri tej vaji se namesti enako kot pri vaji za klasi\u010dne trebu\u0161njake, edina razlika je, da pri dvigu tokrat dvigne\u0161 tudi eno nogo in se s kolenom sku\u0161a\u0161 dotakniti nasprotnega komolca. Torej z levim komolcem se pribli\u017eaj desnemu kolenu in obratno.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Predstavljamo vam \u0161tiri vaje s telovadno \u017eogo za vrhunsko izoblikovane trebu\u0161ne mi\u0161ice.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1669,1615],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Edine 4 vaje za trebu\u0161ne mi\u0161ice, ki jih mora\u0161 poznati - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Edine 4 vaje za trebu\u0161ne mi\u0161ice, ki jih mora\u0161 poznati - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Predstavljamo vam \u0161tiri vaje s telovadno \u017eogo za vrhunsko izoblikovane trebu\u0161ne mi\u0161ice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-11T05:24:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-25T04:23:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/03\/vaje-z-zogo.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"725\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Edine 4 vaje za trebu\u0161ne mi\u0161ice, ki jih mora\u0161 poznati\",\"datePublished\":\"2016-10-11T05:24:00+00:00\",\"dateModified\":\"2016-10-25T04:23:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\"},\"wordCount\":414,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"osebna nega\",\"trebu\u0161ne mi\u0161ice\"],\"articleSection\":[\"Zdrav duh &amp; telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/edine-4-vaje-za-trebusne-misice-ki-jih-moras-poznati\/\",\"name\":\"Edine 4 vaje za trebu\u0161ne mi\u0161ice, ki jih mora\u0161 poznati - 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