{"id":407370,"date":"2019-09-30T07:21:38","date_gmt":"2019-09-30T05:21:38","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/09\/30\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/"},"modified":"2019-09-30T07:21:38","modified_gmt":"2019-09-30T05:21:38","slug":"3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/","title":{"rendered":"3 razlogi, zakaj je pametno krepiti mi\u0161ice zadnjice"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Okrepljene mi\u0161ice zadnjice oz. glutealne mi\u0161ice med drugim pripomorejo k u\u010dinkovitej\u0161emu gibanju in za\u0161\u010ditijo ledveni del telesa.<\/span><\/p>\n<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>Avtorica fotografije: Nives Brelih Photography<br \/>\n<\/figcaption><\/figure>\n<h2>Katere mi\u0161ice zadnjice imamo in kak\u0161na je njihova funkcija?<\/h2>\n<p><span style=\"font-weight: 400\">Lahko ste razbrali iz teksta zgoraj, da omenjam mi\u0161ice zadnjice v mno\u017eini. Nimamo samo ene mi\u0161ice zadnjice, ampak imamo kar \u0161tiri. Osredoto\u010dili se bomo na prve tri.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gluteus maximus<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gluteus medius<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gluteus minimus<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">TFL (tensor faciae latae)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Gluteus maximus je najve\u010dja mi\u0161ica iz skupine mi\u0161ic zadnjice, ki podari obliko zadnjici. Funkcija mi\u0161ice gluteus maximus je izteg kolka in sodelovanje pri zunanji rotaciji kolka. Ker je mi\u0161ica mo\u010dan ekstenzor kolka, je odgovorna pri gibanjih in \u0161portih kot so tek, po\u010dep, predklon, potisk s kolki (hip thrust), mrtvi dvig, plezanje. Mi\u0161ica nadzoruje rotacijo medenice.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Gluteus medius le\u017ei med mi\u0161ico gluteus maximus in mi\u0161ico gluteus minimus. Stabilizira medenico pri hoji in prepre\u010duje padec medenice v nasprotno stran.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Gluteus minimus pa je najmanj\u0161a med glutealnimi mi\u0161icami in ima podobno funkcijo kot gluteus medius.<\/span><\/p>\n<p><a href=\"https:\/\/zenska.hudo.com\/zdravje\/hujsanje-in-rekreacija\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/galerija\/zadnjica\/\" rel=\"attachment wp-att-288122\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-288122\" src=\"https:\/\/zenska.hudo.com\/files\/2019\/09\/zadnjica.jpg\" alt=\"\" width=\"491\" height=\"277\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400\">Vir: <\/span><a href=\"https:\/\/corewalking.com\/butt-stuff-gluteus-medius-piriformis\/\"><span style=\"font-weight: 400\">https:\/\/corewalking.com\/butt-stuff-gluteus-medius-piriformis\/<\/span><\/a><span style=\"font-weight: 400\"> (29.9.2019)<\/span><\/p>\n<h2>Prednosti okrepljenih mi\u0161ic zadnjice za na\u0161e zdravje:<\/h2>\n<ol>\n<li><b> Stabilizacija medenice in podpora kolkom<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Sila in te\u017ea telesa morata biti pravilno uravnote\u017eena in kolki morajo biti stabilni. Glutealne mi\u0161ice so stabilizatorji kolka. Slaba stabilizacija kolkov lahko vodi v nepravilno dr\u017eo celega telesa in s tem v razne po\u0161kodbe spodnjega dela telesa. Z okrepljenimi glutealnimi mi\u0161icami za\u0161\u010ditimo kolke, kolena in gle\u017enje.<\/span><\/p>\n<ol start=\"2\">\n<li><b> Bolj\u0161a telesna dr\u017ea in gibanje telesa<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Glutealne mi\u0161ice so del stabilizatorjev telesa. Uslo\u010dena dr\u017ea, neaktivirane glutealne mi\u0161ice in posledi\u010dno nepravilno gibanje vodi v vrsto po\u0161kodb. Posledice sede\u010dega na\u010dina \u017eivljenja in pomanjkanje gibanja se ka\u017eejo med drugim v obliki skraj\u0161ane upogibalke kolka in \u0161ibkih glutealnih mi\u0161ic. Na\u0161a medenica se lahko zarotira naprej, in postavi ledveni del v pove\u010dano lordozo. Posledi\u010dno lahko \u010dutimo bole\u010dino v ledvenem delu hrbta.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Za\u0161\u010dita ledvenega dela<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Glutealne mi\u0161ice so podporniki ledvenega dela hrbtenice, zato okrepljene mi\u0161ice zadnjice za\u0161\u010ditijo ledveni del. \u010ce mi\u0161ica gluteus maximus ni dovolj mo\u010dna, potem ni zmo\u017ena sodelovati pri izvedbi giba ekstenzije kolkov. \u010ce mi\u0161ice niso sposobne izvesti giba, potem prevzamejo to funkcijo pomo\u017ene mi\u0161ice, katerih naloga ni sodelovati pri tovrstnem gibu.\u00a0 Mi\u0161ice pomaga\u010di so tako pod prevelikim pritiskom, kar opazimo kot bole\u010dino v ledvenem delu, kolkih in kolenih.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ostanite z nami in si naslednji ponedeljek poglejte vaje, s katerimi u\u010dinkovito krepimo mi\u0161ice zadnjice.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Lp,<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ana<\/span><\/p>\n<p><strong>Pripravila: Ana Budin<\/strong><\/p>\n<p><strong>Instagram: https:\/\/www.instagram.com\/aktivnizano\/<\/strong><\/p>\n<p><strong>FB: https:\/\/www.facebook.com\/fitsem.si\/<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Okrogla in velika zadnjica je postala pravi modni hit. Veliko \u017eensk si \u017eeli oblin, kot jih imajo nekatere filmske zvezde. Ampak zadnjica ima veliko ve\u010djo funkcijo, kot samo lepotno. Poglejmo tokrat na telo iz malo druga\u010dnega vidika.<\/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":[14256,14803,1619],"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>3 razlogi, zakaj je pametno krepiti mi\u0161ice 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\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 razlogi, zakaj je pametno krepiti mi\u0161ice zadnjice - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Okrogla in velika zadnjica je postala pravi modni hit. Veliko \u017eensk si \u017eeli oblin, kot jih imajo nekatere filmske zvezde. Ampak zadnjica ima veliko ve\u010djo funkcijo, kot samo lepotno. Poglejmo tokrat na telo iz malo druga\u010dnega vidika.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/3-razlogi-zakaj-je-pametno-krepiti-misice-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=\"2019-09-30T05:21:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2019\/09\/profimedia-0463972801.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"703\" \/>\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\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"3 razlogi, zakaj je pametno krepiti mi\u0161ice zadnjice\",\"datePublished\":\"2019-09-30T05:21:38+00:00\",\"dateModified\":\"2019-09-30T05:21:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/3-razlogi-zakaj-je-pametno-krepiti-misice-zadnjice\/\"},\"wordCount\":466,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Budin\",\"krepitev mi\u0161ic zadnjice\",\"vaje za zadnjico\"],\"articleSection\":[\"Zdrav duh &amp; 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