{"id":407821,"date":"2019-10-07T10:52:25","date_gmt":"2019-10-07T08:52:25","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/10\/07\/4-vaje-za-krepitev-misic-zadnjice-2-del\/"},"modified":"2019-10-07T10:52:25","modified_gmt":"2019-10-07T08:52:25","slug":"4-vaje-za-krepitev-misic-zadnjice-2-del","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/","title":{"rendered":"4 vaje za krepitev mi\u0161ic zadnjice (2.del)"},"content":{"rendered":"
\n

3 razlogi, zakaj je pametno krepiti mi\u0161ice zadnjice<\/a><\/p>\n<\/blockquote>\n

    \n
  1. Izpadni korak v opori<\/b><\/li>\n<\/ol>\n

    Postavimo se s hrbtom obrnjenim proti klopi. V za\u010detnem polo\u017eaju postavimo nart ene noge na klop. Noga, ki je na klopi nam bo slu\u017eila kot opora. Spustimo se proti tlom in se nato dvignemo v za\u010detni polo\u017eaj. Te\u017ea je na sprednji nogi in s sprednjo nogo dvigujemo svojo te\u017eo. Stopalo prve noge mora biti vedno v celoti na tleh. Koleno je usmerjeno v smeri prstov na nogi.<\/span><\/p>\n

    Za\u010detni polo\u017eaj:<\/p>\n

    \n\t\t\t\t\t
    Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

    Kon\u010dni polo\u017eaj:<\/p>\n

    \n\t\t\t\t\t
    Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

    Ko nam vaja postane lahka, v roke primemo ro\u010dke.<\/span><\/p>\n

      \n
    1. Predklon s kettlebelom\u00a0<\/b><\/li>\n<\/ol>\n

      Stopimo v \u0161irino bokov. Kettlebell primemo z obema rokama. Kolena imamo rahlo pokr\u010dena. S trupom se nagnemo v predklon, pri tem pazimo da je hrbet poravnan. Prsni ko\u0161 imamo odprt. Kettlebell spu\u0161\u010damo proti tlom. Ko smo z dlanmi v vi\u0161ini kolen, se za\u010dnemo dvigovati v za\u010detni polo\u017eaj. Kolena so ves \u010das v liniji prstov na nogi.<\/span><\/p>\n

      Za\u010detni polo\u017eaj:<\/p>\n

      \n\t\t\t\t\t
      Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

      Kon\u010dni polo\u017eaj:<\/p>\n

      \n\t\t\t\t\t
      Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n
        \n
      1. Dvig bokov na eni nogi<\/b><\/li>\n<\/ol>\n

        Ule\u017eemo se na tla. Eno nogo pokr\u010dimo v kolenu, stopalo je na tleh. Drugo nogo iztegnemo in dvignemo nad tlemi. Iztegnjena noga naj ne bo v vi\u0161jem polo\u017eaju kot koleno druge noge. Dvigujemo boke navzgor in nato spu\u0161\u010damo navzdol proti blazini, vendar se blazine z zadnjico ne dotaknemo.<\/span><\/p>\n

        Za\u010detni polo\u017eaj:<\/p>\n

        \n\t\t\t\t\t
        Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

        Kon\u010dni polo\u017eaj:<\/p>\n

        \n\t\t\t\t\t
        Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n
          \n
        1. Bo\u010dni odmik noge<\/b><\/li>\n<\/ol>\n

          Postavimo se v polo\u017eaj stranske deske. Slonimo na podlahti in kolenu. Komolec je postavljen pod ramenom. Zgornjo nogo iztegnemo ter jo dvignemo navzgor (brez da bi se krivili v hrbtenici), nato pa nogo spustimo navzdol.<\/span><\/p>\n

          Za\u010detni polo\u017eaj:<\/p>\n

          \n\t\t\t\t\t
          Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

          Kon\u010dni polo\u017eaj:<\/p>\n

          \n\t\t\t\t\t
          Avtor fotografij vaj: Ana Budin<\/figcaption><\/figure>\n

          Pripravila: Ana Budin<\/strong><\/p>\n

          Instagram: https:\/\/www.instagram.com\/aktivnizano\/<\/strong><\/p>\n

          FB: https:\/\/www.facebook.com\/fitsem.si\/<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

          Tokrat pa predstavljam vaje, ki jih lahko vklju\u010dimo v na\u0161o vadbeno rutino. Poglejmo si 4 vaje, s katerimi lahko okrepi\u0161 mi\u0161ice zadnjice.<\/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":[14256,14849,1619],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\n4 vaje za krepitev mi\u0161ic zadnjice (2.del) - 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\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 vaje za krepitev mi\u0161ic zadnjice (2.del) - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Tokrat pa predstavljam vaje, ki jih lahko vklju\u010dimo v na\u0161o vadbeno rutino. Poglejmo si 4 vaje, s katerimi lahko okrepi\u0161 mi\u0161ice zadnjice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\" \/>\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=\"2019-10-07T08:52:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2019\/10\/00005-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\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\/4-vaje-za-krepitev-misic-zadnjice-2-del\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"4 vaje za krepitev mi\u0161ic zadnjice (2.del)\",\"datePublished\":\"2019-10-07T08:52:25+00:00\",\"dateModified\":\"2019-10-07T08:52:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\"},\"wordCount\":354,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Budin\",\"vaje za krepitev mi\u0161ic zadnjice\",\"vaje za zadnjico\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/4-vaje-za-krepitev-misic-zadnjice-2-del\/\",\"name\":\"4 vaje za krepitev mi\u0161ic zadnjice (2.del) - 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