{"id":424494,"date":"2020-06-03T05:31:54","date_gmt":"2020-06-03T03:31:54","guid":{"rendered":"https:\/\/hudo.com\/si\/?p=424494"},"modified":"2020-06-03T05:31:54","modified_gmt":"2020-06-03T03:31:54","slug":"video-10-minut-na-dan-za-lepo-oblikovano-zadnjico","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/video-10-minut-na-dan-za-lepo-oblikovano-zadnjico\/","title":{"rendered":"Video: 10 minut na dan za lepo oblikovano zadnjico"},"content":{"rendered":"
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Foto: Profimedia<\/figcaption><\/figure>\n

Od poletja nas lo\u010di le \u0161e pribli\u017eno mesec dni, kar pomeni, da se bomo v prihodnjih dneh osredoto\u010dile na oblikovanje svojega telesa. V nadaljevanju preverite top 5 trikov za \u010dvrsto ritko in s pomo\u010djo 10-minutnega video tutoriala \u0161e hitreje dose\u017eite svoj cilj!<\/p>\n

Po\u010depi<\/h2>\n

So \u0161e vedno klasika in \u0161tevilka ena med vadbami za \u010dvrsto zadnjico. Pazite na pravilno izvajanje – hrbet naj bo vzravnan, kolena pa nikoli ne smejo preko prstov na nogah, stopala naj bodo v \u0161irini bokov.<\/p>\n

Izpadni korak v levo<\/h2>\n

Naredite izpadni korak v levo, zadnjico spustite nizko, stopala poravnajte naprej, kolena pa nikoli ne upogibajte preko 90 stopinj. Odrinite se od tal z levo nogo in jo po diagonali prekri\u017eajte za sabo. Prehajajte iz izpadnega koraka vstran v izpadni korak nazaj in vajo ponovite vsaj 10-krat na vsaki strani. Vaja bo poleg zadnjice utrdila tudi notranje stegenske mi\u0161ice.<\/p>\n

Sunki noge za zadnjico<\/h2>\n

Postavite se na vse \u0161tiri na oba komolca in na koleni. Eno koleno naj ostane na tleh, pod kotom 90 stopinj, z drugo nogo pa sunite nazaj do polo\u017eaja, ko je noga iztegnjeno v podalj\u0161ku telesa. Hrbet naj bo ves \u010das vzravnan. Naredite do 20 ponovitev z vsako nogo.<\/p>\n

Plank\u00a0na komolcih<\/h2>\n

S to vajo boste oblikovale mi\u0161ice celega telesa. Postavite se na komolca in na prste na nogah, napnite trebu\u0161ne mi\u0161ice, telo naj bo povsem poravnano. Dvignite desno nogo od tal, upognite jo v kolenu, da bo stopalo obrnjeno proti stropu. Nogo v tem polo\u017eaju dvignite visoko kolikor lahko. Za vsako nogo naredite vsaj 10 ponovitev.<\/p>\n

Dvig noge nazaj<\/h2>\n

Stopite vzravnano, roke polo\u017eite na boke. Te\u017eo telesa prenesite na levo nogo, desno pa iztegnite naravnost za sabo. Nogo dvignite visoko kolikor lahko, pri tem pa pazite, da ne nagibate zgornjega dela telesa naprej. Napnite trebuh, da ohranite ravnote\u017eje. Vajo ponovite do 20-krat na vsaki nogi.<\/p>\n

<\/figure>\n

 <\/p>\n

V. J.<\/p>\n","protected":false},"excerpt":{"rendered":"

V nadaljevanju lahko telovadite tudi s fitness modelom Gino Mario, ki smo jo odkrili na You Tubeu. Za to u\u010dinkovito vadbo za zadnjico in noge boste porabile samo 10 minut!<\/p>\n","protected":false},"author":1,"featured_media":424495,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1619],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nVideo: 10 minut na dan za lepo oblikovano zadnjico - 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\/video-10-minut-na-dan-za-lepo-oblikovano-zadnjico\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Video: 10 minut na dan za lepo oblikovano zadnjico - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"V nadaljevanju lahko telovadite tudi s fitness modelom Gino Mario, ki smo jo odkrili na You Tubeu. 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