{"id":18794,"date":"2016-04-03T05:00:33","date_gmt":"2016-04-03T03:00:33","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2016\/04\/03\/kako-do-zapeljive-zadnjice\/"},"modified":"2016-04-11T14:25:15","modified_gmt":"2016-04-11T12:25:15","slug":"kako-do-zapeljive-zadnjice","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/","title":{"rendered":"Kako do zapeljive zadnjice?"},"content":{"rendered":"
\n\t\t\t\t\t
Foto: Thinkstock<\/figcaption><\/figure>\n

Velika zadnji\u010dna mi\u0161ica je najve\u010dja mi\u0161ica na na\u0161em telesu, \u017eal pa ve\u010dino \u010dasa na njej presedimo. Posledica dolgotrajnega sedenja in pomanjkanja vadbe je seveda ve\u010dja, z ma\u0161\u010dobnimi oblogami zalita zadnjica. Nekatere to te\u017eavo re\u0161ujejo z ozkimi kavbojkami ali hla\u010dkami za oblikovanje, ki vizualno zo\u017eajo in povzdignejo zadnjico. Ni potrebno poudarjati, da si s takimi triki ni mo\u017eno pomagati v kopalkah, poletnih oblekicah in spalnici.<\/p>\n

Prav tako ne smemo pozabiti dejstva, da imajo mi\u0161ice zadnjice pomembne funkcije. Nerazvite zadnji\u010dne mi\u0161ice imajo lahko za posledico zdravstvene te\u017eave s spodnjim delom hrbta, boki in koleni ter pove\u010dano tveganje za po\u0161kodbe. Zato je nujno, da dosledno izvajamo pravilne vaje za krepitev mi\u0161ic. Naslednje vaje lahko izvajate doma, potrebujete le ro\u010dke in trden stol.<\/p>\n

MRTVI DVIG<\/h2>\n

\"1-1\"<\/a><\/p>\n

V vsaki roki dr\u017eite ro\u010dko pred telesom ob stegnih. Z ravnim hrbtom in nogami se z ro\u010dkami ob telesu nagnite proti tlom, dokler z rokami ne dose\u017eete kolen. Nato stisnite zadnji\u010dne mi\u0161ice in se dvignite v prvotni polo\u017eaj. Vajo ponovite 10 x, ko vam postane enostavna, povi\u0161ajte te\u017eo ro\u010dk. Zelo pomembno: ro\u010dke naj ves \u010das drsijo ob telesu.<\/p>\n

KORAK NA STOL<\/h2>\n

\"1-2\"<\/a><\/p>\n

Postavite se pred stol, stisnite zadnji\u010dne mi\u0161ice, za ve\u010djo obremenitev lahko vzamete ro\u010dke. Eno nogo postavite na stol in se samo s pomo\u010djo te noge dvignite od tal. Nato se po\u010dasi spustite v prvotni polo\u017eaj in vajo z vsako nogo ponovite 10x, ko vam postane enostavna, povi\u0161ajte te\u017eo ro\u010dk. Zelo pomembno: pazite, da se ne odrivate z nogo, ki je na tleh. Ves \u010das imejte napete zadnji\u010dne mi\u0161ice.<\/p>\n

IZTEG KOLKA<\/h2>\n

\"1-3\"<\/a><\/p>\n

Ulezite se na tla, z rokami ob telesu, pokr\u010denimi koleni in stopali na tleh. Stisnite zadnji\u010dne mi\u0161ice in dvignite medenico \u010dim vi\u0161je. V tem polo\u017eaju, s stisnjenimi zadnji\u010dnimi mi\u0161icami ostanite 5 sekund, nato se po\u010dasi spustite navzdol, vendar se z zadnjico ne dotaknite tal. Vajo ponovite 10x, ko vam postane enostavna, si lahko v naro\u010dje polo\u017eite ro\u010dke, da pove\u010date obremenitev. Zelo pomembno: ko se spu\u0161\u010date proti tlom, se z zadnjico nikar ne dotaknite podlage, saj so le na ta na\u010din mi\u0161ice ves \u010das napete. Prav tako pazite, da se ne opirate na roke.<\/p>\n

\u0160E NEKAJ NASVETOV<\/h2>\n

Poleg na\u0161tetih vaj, so zelo koristni tudi po\u010depi, sumo po\u010depi, izpadni koraki… Prav tako je pomembna tudi prehrana. Na eni strani se je potrebno izogibati sladkarijam, ocvrti in mastni hrani, po drugi strani pa je pomembno, da zau\u017eijete dovolj sestavljenih ogljikovih hidratov, esencialnih ma\u0161\u010dob in beljakovin. Predvsem po kon\u010dani vadbi je potrebno mi\u0161ice nahraniti z beljakovinskim obrokom, saj s tem pove\u010damo njihovo regeneracijo in jim pomagamo graditi \u00bb\u010dvrsto ritko\u00ab. Najbolj primerne so sirotkine beljakovine<\/span><\/a><\/span><\/strong>, saj se hitro prebavijo, kar je za utrujene mi\u0161ice klju\u010dnega pomena.<\/p>\n","protected":false},"excerpt":{"rendered":"

Na\u0161 strokovnjak Luka Batista je za vas pripravil tri super vaje za u\u010dvrstitev zadnjice, ki jih lahko izvajate kar doma.<\/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":[1384,1619],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nKako do zapeljive zadnjice? - 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\/kako-do-zapeljive-zadnjice\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako do zapeljive zadnjice? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Na\u0161 strokovnjak Luka Batista je za vas pripravil tri super vaje za u\u010dvrstitev zadnjice, ki jih lahko izvajate kar doma.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/\" \/>\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=\"2016-04-03T03:00:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-11T12:25:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/img-78813845.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"758\" \/>\n\t<meta property=\"og:image:height\" content=\"462\" \/>\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\/kako-do-zapeljive-zadnjice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kako do zapeljive zadnjice?\",\"datePublished\":\"2016-04-03T03:00:33+00:00\",\"dateModified\":\"2016-04-11T12:25:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/\"},\"wordCount\":506,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"luka batista\",\"vaje za zadnjico\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-do-zapeljive-zadnjice\/\",\"name\":\"Kako do zapeljive zadnjice? 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