{"id":411002,"date":"2019-11-25T09:19:49","date_gmt":"2019-11-25T08:19:49","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/11\/25\/5-vaj-za-gibljivost-kot-ogrevalni-del-treninga\/"},"modified":"2019-11-25T09:19:49","modified_gmt":"2019-11-25T08:19:49","slug":"5-vaj-za-gibljivost-kot-ogrevalni-del-treninga","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-vaj-za-gibljivost-kot-ogrevalni-del-treninga\/","title":{"rendered":"5 vaj za gibljivost – kot ogrevalni del treninga!"},"content":{"rendered":"
\n

Zakaj je tako zelo pomembno, da ne pozabimo na vaje za gibljivost in fleksibilnost?<\/a><\/p>\n<\/blockquote>\n

    \n
  1. vaja: Izpadni korak s kro\u017eenjem roke<\/b><\/li>\n<\/ol>\n

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

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

    Postavimo se v polo\u017eaj izpadnega koraka na tleh. Boke potisnemo \u010dimbolj proti tlom. Koleno zadnje noge je nad tlemi. \u010ce postavimo levo nogo spredaj, se opremo na desno roko, levo roko pa peljemo pod prsni del telesa (trudimo se peljati roko \u010dim ni\u017eje). Levo roko nato iztegnemo v nasprotno stran. Ponovimo \u0161e z drugo stranjo. Naredimo 5 ponovitev v vsako stran.<\/span><\/p>\n

     <\/p>\n

      \n
    1. vaja: Iz predklona v \u010dep<\/b><\/li>\n<\/ol>\n

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

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

      Postavimo se v predklon, z rokami se primemo prstov na stopalih. Kolena pokr\u010dimo ter se spustimo v polo\u017eaj \u010depa. Dvignemo se v predklon. Ponovimo 10x.<\/span><\/p>\n

      3. vaja: Rotacija zgornjega dela telesa iz polo\u017eaja \u010dep<\/b><\/p>\n

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

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

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

      Postavimo se v polo\u017eaj \u010depa. Roki postavimo na tla. Iztegnjeno roko dvignemo od tal in jo peljemo nazaj, pri tem pa naredimo rotacijo zgornjega dela telesa. S pogledom spremljamo polo\u017eaj roke. Vajo izvedemo najprej v eno stran, nato pa v drugo. Ponovimo 6x na vsaki strani.<\/span><\/p>\n

       <\/p>\n

        \n
      1. vaja: Vaja gosenice<\/b><\/li>\n<\/ol>\n

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

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

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

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

        Postavimo se v polo\u017eaj predklona z oporo rok na tleh. Po\u010dasi hodimo z rokami naprej, ob tem pa ohranimo stopala na istem mestu. Trudimo se zadr\u017eati kolena iztegnjena. Kon\u010dni polo\u017eaj je deska na opori na dlaneh. Vajo nadaljujemo tako, da zadr\u017eimo roke na istem mestu, z iztegnjenimi nogami v kolenih pa hodimo v majhnih korakih proti rokam. Izvedemo 6 dol\u017ein.<\/span><\/p>\n

        5.vaja: Izpadni korak z odklonom roke<\/b><\/p>\n

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

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

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

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

        Osnovni polo\u017eaj je stoja na mestu. Stopimo korak naprej, ter se spustimo v polo\u017eaj dolgega izpadnega koraka. Polo\u017eaj izpadnega koraka zadr\u017eimo, dvignemo iztegnjeno roko nad glavo ter izvedemo odklon. \u010ce imamo desno nogo spredaj, dvignemo levo roko nad glavo in izvedemo odklon v desno stran. Ponovimo tudi z drugo stranjo. Izvedemo 10 izmeni\u010dnih korakov.<\/span><\/p>\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":"

        V prej\u0161njem \u010dlanku smo si lahko prebrali zakaj je pomembno, da ne pozabimo na vaje za gibljivost in fleksibilnost. V dana\u0161njem \u010dlanku pa si bomo pogledali nekaj vaj, ki jih lahko vklju\u010dimo v ogrevalni del treninga.<\/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":[15199,14256,15144],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\n5 vaj za gibljivost – kot ogrevalni del treninga! - 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-gibljivost-kot-ogrevalni-del-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 vaj za gibljivost – kot ogrevalni del treninga! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"V prej\u0161njem \u010dlanku smo si lahko prebrali zakaj je pomembno, da ne pozabimo na vaje za gibljivost in fleksibilnost. 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