{"id":126734,"date":"2016-09-06T05:00:48","date_gmt":"2016-09-06T03:00:48","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=126734"},"modified":"2016-09-20T10:55:01","modified_gmt":"2016-09-20T08:55:01","slug":"5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/","title":{"rendered":"5 vaj za mo\u010d, ki jih lahko izvaja\u0161 kjerkoli"},"content":{"rendered":"

 <\/p>\n

Jay Cardiello je zvezdni\u0161ki trener, ki skrbi za odli\u010dno telesno pripravljenost svojih varovancev, tokrat pa je hollywoodsko elito presenetil z novimi in zelo te\u017ekimi vajami za mo\u010d.<\/p>\n

1. Vaja za mo\u010d: Vstajanje in po\u010depi na eni nogi<\/h2>\n

\"\"<\/a><\/p>\n

 <\/p>\n

Sedi na skrajnem robu klopi ali stola, tako, da ima\u0161 levo nogo stegnjeno naprej, desno pokr\u010deno, roke pa stegnjene pred sabo. Nato vstani tako, da se iz sedi\u0161\u010da odrine\u0161 le s pomo\u010djo desne noge, brez da bi si pomagal z rokami.<\/p>\n

Ko stoji\u0161 na desni nogi, s \u0161e vedno stegnjenimi rokami, levo nogo pa stegnjeno naprej, naredi po\u010dep, pri \u010demer pazi na to, da so noge v polo\u017eaju pravega kota. Ve\u010dina ljudi na za\u010detku ne zmore niti ene take vaje, ko pa jo bo\u0161 osvojil, naredi nekaj ponovitev z desno, nato pa \u0161e z levo nogo.<\/p>\n

2.\u00a0 Vaja za mo\u010d: Ravnote\u017eje in treniranje no\u017enih mi\u0161ic<\/h2>\n

\"vaje<\/a><\/p>\n

Stoj na desni nogi, z rokami visoko nad tvojo glavo, lahko pa jih ima\u0161 tudi tik ob telesu, leva noga pa naj bo upognjena nazaj za 90 stopinj. Medtem ko pazi\u0161 na ravnote\u017eje, po\u010depni, z glavo in telesom se nagni naprej in se z obema rokama dotakni tal, pri \u010demer so noge ves \u010das v istem polo\u017eaj. Nato se vrni v prvotni polo\u017eaj, v stanje na desni nogi.<\/p>\n

Naredi \u010dim ve\u010d ponovitev v 30 sekundah, ko pa se bo\u0161 izbolj\u0161al, jih sku\u0161aj narediti \u0161e ve\u010d. Nato vajo ponovi \u0161e z levo nogo.<\/p>\n

3.\u00a0 Vaja za mo\u010d: Po\u010dep in polo\u017eaj za sklece<\/h2>\n

To vajo pri\u010dni iz istega polo\u017eaja kot prej\u0161njo, torej s stanjem na eni nogi, roke imej nad glavo ali ob telesu, ter s spustom v po\u010dep. Ko pa si \u017ee v po\u010depu in se z obema nogama dotakne\u0161 tal, pa z rokami hodi naprej, kot da se pripravlja\u0161 na polo\u017eaj za sklece.<\/p>\n

V tem polo\u017eaju ostani nekaj sekund, nato pa se z rokami sprehodi nazaj do konic prstov na nogah in se po\u010dasi dvigni v stoje\u010d polo\u017eaj. Tako kot pri prej\u0161nji vaji za mo\u010d, tudi tu narediti \u010dim ve\u010d ponovitev v 30 sekundah, nato zamenjaj nogo.<\/p>\n

4.\u00a0 Vaja za mo\u010d: Oslovsko brcanje<\/h2>\n

\"vaje<\/a><\/p>\n

Ta vaja je podalj\u0161ek prej\u0161nje vaje. Ko si na tleh in v poziciji za sklece, z rokami na tleh, eno nogo v polo\u017eaju za sklece, drugo pa upognjeno nazaj pod pravim kotom, se z rokami sprehodi nazaj, a tokrat le do polovice poti, tako da s telesom oblikuje\u0161 trikotnik. Polo\u017eaj spominja na joga polo\u017eaj, ki je poznan pod imenom ‘stre\u0161ica’.<\/p>\n

Pogled upri proti popku, zadnjico dvigni visoko v zrak, nato pa v tem polo\u017eaju s peto desne, iztegnjene noge mo\u010dno brcni nazaj. V 30 sekundah brcni \u010dim ve\u010dkrat, nato vajo ponovi z drugo nogo.<\/p>\n

5.\u00a0\u00a0 \u00a0Vaja za mo\u010d: Pol lune<\/h2>\n

Ta vaja za mo\u010d je res odli\u010dna, saj pri njej trenirajo prav vse mi\u0161ice v telesu.
\nSpusti se v polo\u017eaj za sklece, pri \u010demer naj bosta tvoji dlani ena ob drugi na brisa\u010di, tako da se palca dotikata. Z levo nogo naredi majhen korak na levo, nato naj sledi \u0161e majhen korak na levo z desno nogo. Z obema nogama se po\u010dasi premikaj v levo, dokler ne naredi\u0161 pribli\u017eno 180 stopinjskega obrata na levo. Tvoje roke se pri tem ne smejo premikati, ampak morajo biti ves \u010das v prvotnem, ravno poravnanem polo\u017eaju.
\nNato obrni smer in se z nogama po\u010dasi in zaporedno premikaj na desno. S tak\u0161nim premikanjem dela\u0161 obrate v obliki polovice lune. V 30-60 sekundah naredi \u010dim ve\u010d tak\u0161nih polovi\u010dnih lun.<\/p>\n","protected":false},"excerpt":{"rendered":"

Predstavljamo 5 precej zahtevnih a u\u010dinkovitih vaj za mo\u010d in izbolj\u0161anje motori\u010dnih sposobnosti<\/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":[5563],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"\n5 vaj za mo\u010d, ki jih lahko izvaja\u0161 kjerkoli - 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\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 vaj za mo\u010d, ki jih lahko izvaja\u0161 kjerkoli - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Predstavljamo 5 precej zahtevnih a u\u010dinkovitih vaj za mo\u010d in izbolj\u0161anje motori\u010dnih sposobnosti\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\" \/>\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=\"2016-09-06T03:00:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-20T08:55:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/09\/superman.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1965\" \/>\n\t<meta property=\"og:image:height\" content=\"1528\" \/>\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=\"3 minute\" \/>\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\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"5 vaj za mo\u010d, ki jih lahko izvaja\u0161 kjerkoli\",\"datePublished\":\"2016-09-06T03:00:48+00:00\",\"dateModified\":\"2016-09-20T08:55:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\"},\"wordCount\":620,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"vaje za mo\u010d\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-moc-ki-jih-lahko-izvajas-kjerkoli\/\",\"name\":\"5 vaj za mo\u010d, ki jih lahko izvaja\u0161 kjerkoli - 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