{"id":219069,"date":"2017-03-03T06:02:35","date_gmt":"2017-03-03T05:02:35","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=219069"},"modified":"2017-03-03T08:25:11","modified_gmt":"2017-03-03T07:25:11","slug":"osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma\/","title":{"rendered":"Osnovne vaje za lepo postavo, ki jih lahko delate doma"},"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:\/\/zenska.hudo.com\/files\/2015\/04\/profimedia-0305409775-1-320x155.jpg\" data-srcset=\"http:\/\/zenska.hudo.com\/files\/2015\/04\/profimedia-0305409775-1-660x320.jpg 660w,http:\/\/zenska.hudo.com\/files\/2015\/04\/profimedia-0305409775-1-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>Foto: Profimedia<\/figcaption><\/figure>\n<p>Za lepo oblikovano telo so najbolj priporo\u010dljive osnovne vaje z lastno te\u017eo oz. ute\u017emi. Lahko jih izvajate doma, saj ne potrebujete posebne opreme. \u017dal pa so za marsikatero za\u010detnico prete\u017eke in zato preneha z njihovo izvedbo. V nadaljevanju vas bomo nau\u010dili nekaj trikov, kako la\u017eje za\u010deti in napredovati pri posameznih vajah.<\/p>\n<h2>PO\u010cEP NA STOLU<\/h2>\n<p>\u010ce po\u010dep izvajamo pravilno, je zelo koristna vaja za lepa stegna in zadnjico. Na za\u010detku si lahko pomagamo s stolom. Postavite se pred stol z nogami v \u0161irini ramen in rahlo pokr\u010denimi koleni. Zelo po\u010dasi po\u010depnite, kot da bi se vsedle na stol, te\u017ea naj bo na petah. Ustavite se tik nad stolom in zadr\u017eite ta polo\u017eaj nekaj sekund. Nato se po\u010dasi dvignite v prvotni polo\u017eaj, te\u017ea naj bo vseskozi na petah. Ko boste po\u010dep na stolu osvojile, stol odstranite in pripravljene ste na globje po\u010depe.<\/p>\n<p><a href=\"http:\/\/www.zenska.si\/zdravje\/hujsanje-in-rekreacija\/osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma\/galerija\/vaje\/\" rel=\"attachment wp-att-226134\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-226134\" title=\"vaje\" src=\"http:\/\/www.zenska.si\/files\/2014\/05\/vaje-660x367.jpg\" alt=\"\" width=\"660\" height=\"367\" srcset=\"http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje-660x367.jpg 660w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje-320x178.jpg 320w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje.jpg 418w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>SKLECE Z ROKAMI NA DVIGNJENI PODLAGI<\/h2>\n<p>Sklece so odli\u010dne za prsne mi\u0161ice in mi\u0161ice rok. Klasi\u010dne sklece so za za\u010detnike precej naporne, zato vajo izvajajte tako, da se boste z rokami uprle na vi\u0161jo podlago, npr. na rob postelje, stopnico ali podobno. Stisnite trebu\u0161ne mi\u0161ice, hrbet imejte raven in roke polo\u017eite na podlago v \u0161irini ramen. Po\u010dasi se spu\u0161\u010dajte s prsmi proti dlanem, nato se zopet dvignite v prvotni polo\u017eaj.<\/p>\n<p><a href=\"http:\/\/www.zenska.si\/zdravje\/hujsanje-in-rekreacija\/osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma\/galerija\/vaje1\/\" rel=\"attachment wp-att-226137\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-226137\" title=\"vaje1\" src=\"http:\/\/www.zenska.si\/files\/2014\/05\/vaje1-660x404.jpg\" alt=\"\" width=\"660\" height=\"404\" srcset=\"http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje1-660x404.jpg 660w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje1-320x196.jpg 320w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje1.jpg 512w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>IZPADNI KORAK\u00a0 S STOLOM<\/h2>\n<p>Podobno kot po\u010dep, je izpadni korak vaja za lepo oblikovane noge in zadnjico. Pri izvajanju te vaje ima mnogo ljudi te\u017eave z ravnote\u017ejem. Pri tem si lahko pomagamo s stolom. Z eno nogo stopite v korak, hrbet imejte raven in stisnite trebu\u0161ne mi\u0161ice. Spu\u0161\u010dajte se navzdol, celotno te\u017eo imejte na peti sprednje noge, zadnja noga je le za oporo in ravnote\u017eje. Tik preden se s kolenom dotaknete tal, se ustavite in zadr\u017eite par sekund, nato se dvignite. Ves \u010das se z eno roko dr\u017eite za naslonjalo stola, ki naj vam slu\u017ei za ravnote\u017eje in ne za oporo.<\/p>\n<p><a href=\"http:\/\/www.zenska.si\/zdravje\/hujsanje-in-rekreacija\/osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma\/galerija\/vaje2\/\" rel=\"attachment wp-att-226138\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-226138\" title=\"vaje2\" src=\"http:\/\/www.zenska.si\/files\/2014\/05\/vaje2-660x380.jpg\" alt=\"\" width=\"660\" height=\"380\" srcset=\"http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje2-660x380.jpg 660w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje2-320x184.jpg 320w, http:\/\/zenska.hudo.com\/files\/2014\/05\/vaje2.jpg 557w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/p>\n<h2>POMEMBNO<\/h2>\n<p>Zgoraj na\u0161tete vaje so koristne za celotno telo, saj pri izvajanju sodelujejo tudi trebu\u0161ne in hrbtne mi\u0161ice ter stabilizatorji trupa. Pred izvedbo se dobro ogrejte, po kon\u010dani vadbi pa si privo\u0161\u010dite <strong><span style=\"color: #ff00ff;\"><a href=\"http:\/\/www.gorilla-labs.eu\/produkti\/20-gorilla-labs-whey-ice-coffee.html?sid=hhmmi9nt840chk8gc5hneb9vb5\"><span style=\"color: #ff00ff;\">sirotkine beljakovine<\/span><\/a><\/span><\/strong>, ki pomagajo pri hitrej\u0161i regeneraciji.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za lepo oblikovano telo so najbolj priporo\u010dljive osnovne vaje z lastno te\u017eo oz. ute\u017emi, te pa lahko izvajate doma, saj ne potrebujete posebne opreme. V nadaljevanju vas bomo nau\u010dili nekaj trikov, kako la\u017eje za\u010deti in napredovati pri posameznih vajah.<\/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":[1384,3186],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osnovne vaje za lepo postavo, ki jih lahko delate doma - 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\/osnovne-vaje-za-lepo-postavo-ki-jih-lahko-delate-doma\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Osnovne vaje za lepo postavo, ki jih lahko delate doma - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Za lepo oblikovano telo so najbolj priporo\u010dljive osnovne vaje z lastno te\u017eo oz. ute\u017emi, te pa lahko izvajate doma, saj ne potrebujete posebne opreme. 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