{"id":11092,"date":"2025-11-13T08:00:14","date_gmt":"2025-11-13T07:00:14","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/11\/otvoritev-smucarske-sezone\/"},"modified":"2026-03-16T12:19:16","modified_gmt":"2026-03-16T11:19:16","slug":"vaje-za-smucanje","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/11\/vaje-za-smucanje\/","title":{"rendered":"10 vaj za pripravo na smu\u010darsko sezono"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347\">\n.flex_column.av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kvhvc04u-14-6cc40ba76446547a61fa06a53792e941 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Smu\u010darska sezona je tik pred vrati in smu\u010darski navdu\u0161enci \u017ee nestrpno \u010dakajo odprtje smu\u010di\u0161\u010d. Medtem ko \u010dakate na vznemirljivo zimo, polno smu\u010darskih do\u017eivetij, je pomembno, da telo pripravite na nove smu\u010darske izzive ter se tako izognete po\u0161kodbam in poskrbite za u\u017eivanje na smu\u010di\u0161\u010du celotno sezono. Vklju\u010dite spodnje vaje za <a href=\"https:\/\/www.intersport.si\/sporti\/smucanje\">smu\u010danje<\/a> v svojo vadbeno rutino in okrepite mi\u0161ice, sklepe in izbolj\u0161ate svojo splo\u0161no zmogljivost na smu\u010di\u0161\u010du v prihajajo\u010di smu\u010darski sezoni.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-951rbs-46a6cd53e442a7567c856af09a45d9d0\">\n#top .hr.hr-invisible.av-951rbs-46a6cd53e442a7567c856af09a45d9d0{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-951rbs-46a6cd53e442a7567c856af09a45d9d0 hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd\">\n.flex_column.av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd av_one_half  avia-builder-el-3  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-blu95n8-22ce32c00ffeaa8913804e9a0a0d1f10 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Po\u010depi<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-b44uhec-e6e407d43351a3eb053c4ee7b03b9635 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po\u010depi so temeljna vaja za krepitev spodnjega dela telesa. Pri po\u010depih aktiviramo mi\u0161ice stegen, zadnje stegenske mi\u0161ice in mi\u0161ice zadnjice ter gradimo mo\u010d in vzdr\u017eljivost, potrebno za smu\u010danje. Za\u010dnite s stopali v \u0161irini ramen in po\u010dasi spustite telo v po\u010dep. Pozorni bodite, da pred po\u010depom napnete trebu\u0161ne mi\u0161ice ter stabilizirate ledveni predel. Dvigujte se s te\u017eo na petah, ki jih lahko v primeru, da va\u0161i gle\u017enji niso dovolj gibljivi, tudi podlo\u017eite ter tako nekoliko razbremenite ledveni predel in dose\u017eete ve\u010d globine v po\u010depu. Ko osvojite tehniko lahko dodate tudi <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\">ute\u017ei<\/a>. Ciljajte na tri serije s po 9\u201312 ponovitev.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815\">\n.flex_column.av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kvhvwrtt-2b550e17487b4fa06b954c26b2d5f6b8\">\n.avia-image-container.av-kvhvwrtt-2b550e17487b4fa06b954c26b2d5f6b8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kvhvwrtt-2b550e17487b4fa06b954c26b2d5f6b8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kvhvwrtt-2b550e17487b4fa06b954c26b2d5f6b8 av-styling- avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11097 avia-img-lazy-loading-not-11097 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi.jpg\" alt='' title='Po\u010depi'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Pocepi-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-81yfqw-edf55b206bfe806898b79e3f17afd590\">\n#top .hr.hr-invisible.av-81yfqw-edf55b206bfe806898b79e3f17afd590{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-81yfqw-edf55b206bfe806898b79e3f17afd590 hr-invisible  avia-builder-el-8  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-azlppn8-9a6da8a65978827f1a1025b2620fa79b\">\n.flex_column.av-azlppn8-9a6da8a65978827f1a1025b2620fa79b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-azlppn8-9a6da8a65978827f1a1025b2620fa79b av_one_half  avia-builder-el-9  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozpprk0-399be56924b71553e5f1c2238176f679\">\n.avia-image-container.av-lozpprk0-399be56924b71553e5f1c2238176f679 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozpprk0-399be56924b71553e5f1c2238176f679 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozpprk0-399be56924b71553e5f1c2238176f679 av-styling- avia-align-center  avia-builder-el-10  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11098 avia-img-lazy-loading-not-11098 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak.jpg\" alt='' title='Izpadni korak'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Izpadni-korak-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b\">\n.flex_column.av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b av_one_half  avia-builder-el-11  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kvhvc04u-13-36cb66268d2118f38239978466d983c7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izpadni koraki<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kvhvdju9-f4ec4ae0cf51c976b470f2c0111167f8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Izpadni koraki so odli\u010dni za pove\u010danje ravnote\u017eja, stabilnosti in mo\u010di nog, kar je idealno za pripravo na smu\u010danje. Stopite naprej z desno nogo in spustite boke, dokler koleni ne dose\u017eeta kota 90 stopinj. V za\u010detni polo\u017eaj se dvignite s te\u017eo na peti sprednje noge. Ciljajte na tri serije s po 9\u201312 ponovitev z vsako nogo.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-aj65ez8-f97f76ac39b1ab195de34d92040687cd\">\n#top .hr.hr-invisible.av-aj65ez8-f97f76ac39b1ab195de34d92040687cd{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-aj65ez8-f97f76ac39b1ab195de34d92040687cd hr-invisible  avia-builder-el-14  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa\">\n.flex_column.av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa av_one_half  avia-builder-el-15  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lozpqkk1-3da49776a514497e9dc2c6e9e4edbccc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>\u00a0Romunski mrtvi dvigi<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpqfib-f911d29d8b8f768a748dc251f2e5e030 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mrtvi dvigi so odli\u010dna kombinirana vaja, ki hkrati cilja na ve\u010d mi\u0161i\u010dnih skupin. Z mrtvim dvigom krepimo spodnji del hrbta, zadnjico, zadnje stegenske mi\u0161ice in trup, izbolj\u0161ujemo stabilnost in mo\u010d celega telesa. Za\u010dnite s stopali v \u0161irini bokov, dr\u017eite palico ali ute\u017ei pred stegni. Nagnite se v bokih nazaj, ohranjajte raven hrbet in spustite <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\">ute\u017ei<\/a> do sredine goleni oz. kolikor vam gibljivost dopu\u0161\u010da. Ute\u017ei dr\u017eite blizu goleni, a se jih ne dotikajte. Aktivirajte zadnjico in stegenske mi\u0161ice, da se vrnete v za\u010detni polo\u017eaj. Ciljajte na tri serije s po 9-12 ponovitev.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9gth74k-f685ead082b7456a1cf68812a550d3b6\">\n.flex_column.av-9gth74k-f685ead082b7456a1cf68812a550d3b6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-9gth74k-f685ead082b7456a1cf68812a550d3b6 av_one_half  avia-builder-el-18  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozpqsnz-8f9bb9da428120e352102dd732de2dcf\">\n.avia-image-container.av-lozpqsnz-8f9bb9da428120e352102dd732de2dcf img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozpqsnz-8f9bb9da428120e352102dd732de2dcf .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozpqsnz-8f9bb9da428120e352102dd732de2dcf av-styling- avia-align-center  avia-builder-el-19  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11099 avia-img-lazy-loading-not-11099 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig.jpg\" alt='' title='Mrtvi dvig'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Mrtvi-dvig-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0\">\n#top .hr.hr-invisible.av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0 hr-invisible  avia-builder-el-20  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8uo9s44-e789486a7885ea3bd8978560290b0f99\">\n.flex_column.av-8uo9s44-e789486a7885ea3bd8978560290b0f99{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8uo9s44-e789486a7885ea3bd8978560290b0f99 av_one_half  avia-builder-el-21  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozpt0p4-7d0b8fd3ae81a4199ede33fc6fcc0eb7\">\n.avia-image-container.av-lozpt0p4-7d0b8fd3ae81a4199ede33fc6fcc0eb7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozpt0p4-7d0b8fd3ae81a4199ede33fc6fcc0eb7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozpt0p4-7d0b8fd3ae81a4199ede33fc6fcc0eb7 av-styling- avia-align-center  avia-builder-el-22  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11100 avia-img-lazy-loading-not-11100 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska.jpg\" alt='' title='Deska'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Deska-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801\">\n.flex_column.av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801 av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lozpsgl0-9e2defedcdc6a1d3abd75fb7f99db56c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>\u00a0Deska<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpsm0i-c73419872de9417dae367d916bb0f8b9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Polo\u017eaj deske je odli\u010dna vaja za krepitev jedra, ki je klju\u010den za vzdr\u017eevanje nadzora in stabilnosti med smu\u010danjem. Za\u010dnite tako, da se postavite v polo\u017eaj za sklece, vendar se namesto na roke naslonite na podlahti. Ohranjajte telo v ravni liniji, pazite, da bokov ne spu\u0161\u010date k tlom in zadr\u017eite ta polo\u017eaj 30\u201360 sekund, pri \u010demer se osredoto\u010dite na aktivacijo mi\u0161ic jedra. Ponovite tri serije.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7y8x6b8-5be59da2335128af882174d04c8e9643\">\n.flex_column.av-7y8x6b8-5be59da2335128af882174d04c8e9643{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7y8x6b8-5be59da2335128af882174d04c8e9643 av_one_half  avia-builder-el-26  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozptacg-b7502e7fa1e33a11bd5b409a05bfabed '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Ruski zasuki<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozptexi-7c570fd65dbcb595bec64ade72f7ca59 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ruski zasuki aktivirajo stranske trebu\u0161ne mi\u0161ice in izbolj\u0161ajo rotacijsko stabilnost, kar je koristno za dinami\u010dne gibe med smu\u010danjem. Sedite na tleh, rahlo se naslonite nazaj, aktivirajte trebu\u0161ne mi\u0161ice, pokr\u010dite noge in jih dvignite od tal. Zavrtite trup in se dotaknite tal z rokami na desni strani. Vrnite se v sredino in ponovite na levi strani. Za ve\u010d ravnote\u017eja uporabite la\u017ejo <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/zoge\/medicinke\">ute\u017e<\/a>. Ciljajte na tri serije s po 9\u201312 ponovitev.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e\">\n.flex_column.av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e av_one_half  avia-builder-el-29  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozptsd8-0c65e1b4748cc59aeafb6449b74813c6\">\n.avia-image-container.av-lozptsd8-0c65e1b4748cc59aeafb6449b74813c6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozptsd8-0c65e1b4748cc59aeafb6449b74813c6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozptsd8-0c65e1b4748cc59aeafb6449b74813c6 av-styling- avia-align-center  avia-builder-el-30  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11101 avia-img-lazy-loading-not-11101 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk.jpg\" alt='' title='Ruski zasuk'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Ruski-zasuk-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-701v6s4-bf55bd7c488448155b2ab71679699f02\">\n.flex_column.av-701v6s4-bf55bd7c488448155b2ab71679699f02{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-701v6s4-bf55bd7c488448155b2ab71679699f02 av_one_half  avia-builder-el-31  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozpudwb-8bdd2c4a4a137270704996831a5094a1\">\n.avia-image-container.av-lozpudwb-8bdd2c4a4a137270704996831a5094a1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozpudwb-8bdd2c4a4a137270704996831a5094a1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozpudwb-8bdd2c4a4a137270704996831a5094a1 av-styling- avia-align-center  avia-builder-el-32  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11102 avia-img-lazy-loading-not-11102 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek.jpg\" alt='' title='Tek'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Tek-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6sio8qc-9c8cd3e86583dc974db5a5ff69c72578\">\n.flex_column.av-6sio8qc-9c8cd3e86583dc974db5a5ff69c72578{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6sio8qc-9c8cd3e86583dc974db5a5ff69c72578 av_one_half  avia-builder-el-33  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozpu139-00ba3d5a549e2337f12b2c434c32a179 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kardiovaskularna vadba<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpu6gc-0b50852e5fe76dd402ad023a3b84da9c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Da izbolj\u0161ate vzdr\u017eljivost za dalj\u0161e smu\u010darske serije, namenite \u010das kardiovaskularnim vadbam, kot so <a href=\"https:\/\/www.intersport.si\/sporti\/tek\">tek<\/a>, <a href=\"https:\/\/www.intersport.si\/sporti\/kolesarstvo\">kolesarjenje<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/plavanje?product_list_order=bestsellers\">plavanje<\/a>. Ciljajte na vsaj 150 minut zmerno intenzivne aerobne aktivnosti na teden, da izbolj\u0161ate vzdr\u017eljivost in splo\u0161no kardiovaskularno kondicijo.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4\">\n.flex_column.av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4 av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozpuqjy-5ef6101a3a1cabcc1b548fe51a54a1ea '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Joga ali pilates za gibljivost in ravnote\u017eje<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpuw1w-6898573358af612ef6b2ab562236f10a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Vklju\u010devanje <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/podloge\">joge<\/a> ali pilatesa v vadbeno rutino lahko izbolj\u0161a gibljivost, ravnote\u017eje in nadzor mi\u0161ic \u2013 vse to vam bo koristilo pri smu\u010danju. Osredoto\u010dite se na vaje, ki ciljajo na jedro in spodnji del telesa, kot so polo\u017eaj drevesa, bojevni\u0161ki polo\u017eaj in stati\u010dni globoki po\u010depi. Ne pozabite niti na raztezne vaje, osredoto\u010dene predvsem na raztezanje kol\u010dnih sklepov. Ciljajte na vsaj dve vadbi na teden.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5p6il84-07d7db62e5a700824d24908f9cf88887\">\n.flex_column.av-5p6il84-07d7db62e5a700824d24908f9cf88887{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-5p6il84-07d7db62e5a700824d24908f9cf88887 av_one_half  avia-builder-el-39  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5auompg-e3c19d67d9066e6ec8368a3721e491da\">\n.avia-image-container.av-5auompg-e3c19d67d9066e6ec8368a3721e491da img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-5auompg-e3c19d67d9066e6ec8368a3721e491da .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-5auompg-e3c19d67d9066e6ec8368a3721e491da av-styling- avia-align-center  avia-builder-el-40  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11103 avia-img-lazy-loading-not-11103 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates.jpg\" alt='' title='Joga in pilates'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Joga-in-pilates-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc\">\n.flex_column.av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc av_one_full  avia-builder-el-41  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozpvlkl-8ddf03232d94e34894cc57d5eeb19ab1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Okrepite tudi svoje sklepe<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpvqfn-d693d28b99ee66f7c37a4bc9b901fa48 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Pri smu\u010danju dodatno obremenimo sklepe, zato je pomembno, da se posvetite krepitvi in izbolj\u0161anju gibljivosti sklepov in tako prepre\u010dite po\u0161kodbe. Najbolj obremenjena med smu\u010danjem so kolena in gle\u017enji, ki bla\u017eijo ogromen pritisk in udarce, \u0161e posebej med zavoji in zaviranjem. Da bi jih dodatno okrepili predstavljamo dve vaji, ki lahko pomagata s krepitvijo in stabilizacijo.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4e5oswk-9a11613fecc996806f904fdd47232524\">\n.flex_column.av-4e5oswk-9a11613fecc996806f904fdd47232524{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4e5oswk-9a11613fecc996806f904fdd47232524 av_one_full  avia-builder-el-44  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozq5es4-0cda1ea3a6ad70c5c7dcea65f72466b4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izteg kolena<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozq5jf7-14c4dd35a0ddef065e1ee8ecfa436710 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Izteg kolena se osredoto\u010da na krepitev stegenskih mi\u0161ic, ki so klju\u010dne za stabilnost kolenskega sklepa. Sedite na stol ali klop z izravnanim hrbtom in s stopali ravno na tleh. Eno nogo iztegnite predse, tako da koleno ostane izravnano in stopalo zategnjeno. Dr\u017eite nekaj trenutkov in nato nogo spustite nazaj. Pri izvajanju vaje bodite pozorni, da ohranjate ravno dr\u017eo. Ponovite tri serije s po 9\u201312 ponovitev na vsako nogo. Za dodaten upor lahko uporabite <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-za-zapestja-in-gleznje\/utezi-za-zapestja-in-gleznje\">ute\u017ei za gle\u017enje<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/drobni-dodatki\/fitnes-trakovi\">elastike z uporom<\/a>.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-42iuctw-277363be78d4fc608fafdf97d0f76317\">\n.flex_column.av-42iuctw-277363be78d4fc608fafdf97d0f76317{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-42iuctw-277363be78d4fc608fafdf97d0f76317 av_one_half  avia-builder-el-47  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozqhptk-2b7ca01925871cbeddfad3b0411136ff\">\n.avia-image-container.av-lozqhptk-2b7ca01925871cbeddfad3b0411136ff img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozqhptk-2b7ca01925871cbeddfad3b0411136ff .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozqhptk-2b7ca01925871cbeddfad3b0411136ff av-styling- avia-align-center  avia-builder-el-48  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11104 avia-img-lazy-loading-not-11104 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih.png\" alt='' title='Dvig v gle\u017enjih'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih.png 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-300x300.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-1030x1030.png 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-80x80.png 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-768x768.png 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-36x36.png 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-180x180.png 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Dvig-v-gleznjih-705x705.png 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17\">\n.flex_column.av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17 av_one_half  avia-builder-el-49  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozq61wj-70315288a783362c8aaa403bf99745f2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Dvig v gle\u017enjih<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozq65zf-c526d0547717ff4eeb25bb6e2d7f783a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dvig v gle\u017enjih je preprosta vaja, ki cilja na mi\u0161ice v spodnjih nogah, zlasti mi\u0161ice me\u010d ter hkrati pomaga izbolj\u0161ati mo\u010d, stabilnost in ravnote\u017eje v gle\u017enjih. Stojte pokon\u010dno, noge naj bodo v \u0161irini bokov, roke polo\u017eite na stabilno povr\u0161ino, kot sta stena ali stol. Napnite trebu\u0161ne mi\u0161ice, po\u010dasi dvignite pete s tal in se dvignite na sprednji del stopal. Za trenutek se ustavite na vrhu, napnite me\u010da in nato po\u010dasi spustite pete nazaj v za\u010detni polo\u017eaj. Postopoma pove\u010dajte intenzivnost tako, da v rokah dr\u017eite ute\u017ei ali izvajate vajo na dvignjeni povr\u0161ini. Ponovite 3 serije s po 6\u20138 ponovitev.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-35odc9g-04b5e689974564cc7786fe1be10cab71\">\n.flex_column.av-35odc9g-04b5e689974564cc7786fe1be10cab71{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-35odc9g-04b5e689974564cc7786fe1be10cab71 av_one_full  avia-builder-el-52  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozq6hw5-d11b7af16f7f106210a73021afa4a962 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Poleg kolen in gle\u017enjev je pri pripravi na smu\u010darsko sezono pomembno posvetiti pozornost tudi kol\u010dnim sklepom. Kolki igrajo pomembno vlogo pri smu\u010danju, saj zagotavljajo stabilnost in mo\u010d med zavoji in ohranjanjem ravnote\u017eja na neravnem terenu. S spodnjima vajama lahko okrepite svoje kolke.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257\">\n.flex_column.av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257 av_one_half  avia-builder-el-54  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozq7a3w-c91b14476c5d51de20d2d907c19b39c6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Most<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-1nphhv8-d6097e62d94ff746dd18885f6fd5b62a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Most se osredoto\u010da na krepitev zadnjice, stegenskih mi\u0161ic in mi\u0161ic kolka, ki so klju\u010dne za stabilnost in generiranje mo\u010di med smu\u010danjem. Lezite na hrbet, kolena naj bodo pokr\u010dena in stopala ravno na tleh v \u0161irini bokov. Da najdete pravi polo\u017eaj nog, iztegnite roke ob telesu in noge pribli\u017eajte toliko, da se s prsti dotaknete pet. Aktivirajte jedro in stisnite zadnjico, dvignite boke od tal, dokler telo ne tvori ravne linije od kolen do ramen. Dr\u017eite nekaj trenutkov in nato spustite boke nazaj na tla. Ciljajte na tri serije s po 9\u201312 ponovitev.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4\">\n.flex_column.av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4 av_one_half  avia-builder-el-57  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lozpv2og-06211e61a69eb5f9d2ac220987e43bfa\">\n.avia-image-container.av-lozpv2og-06211e61a69eb5f9d2ac220987e43bfa img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lozpv2og-06211e61a69eb5f9d2ac220987e43bfa .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lozpv2og-06211e61a69eb5f9d2ac220987e43bfa av-styling- avia-align-center  avia-builder-el-58  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11105 avia-img-lazy-loading-not-11105 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most.png\" alt='' title='Most'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most.png 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-300x300.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-1030x1030.png 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-80x80.png 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-768x768.png 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-36x36.png 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-180x180.png 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/11\/Most-705x705.png 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e\">\n.flex_column.av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e av_one_full  avia-builder-el-59  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozqil30-18c8877497d774e37da7da31e66936b2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Odmik noge vstran<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqit9g-a6efcfa1261c41bd6a6a2284e6826ce5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Odmik noge vstran se osredoto\u010da na odmikalke (abduktorje) kolka, kot je gluteus medius, ki so klju\u010dne za ohranjanje ravnovesja in stabilnosti na smu\u010di\u0161\u010du. Lezite na bok z iztegnjenimi nogami, z eno nogo na drugi. Spodnjo nogo lahko tudi rahlo pokr\u010dite. Po\u010dasi dvignite zgornjo nogo, kolikor je udobno, pri tem pa jo ohranjajte iztegnjeno in v ravni liniji s telesom. Dr\u017eite nekaj trenutkov in nato spustite nazaj. Ponovite tri serije s po 9\u201312 ponovitev na vsaki strani. Tudi pri tej vaji lahko za dodaten upor uporabite <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-za-zapestja-in-gleznje\/utezi-za-zapestja-in-gleznje\">ute\u017ei za gle\u017enje<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/drobni-dodatki\/fitnes-trakovi\">elastike z uporom<\/a>.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqjmaj-d153d55289f577257aff8690e0e1f6ca '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z vklju\u010devanjem teh vaj za krepitev kol\u010dnih sklepov v vadbeno rutino lahko izbolj\u0161ate stabilnost in gibljivost kol\u010dnih sklepov ter tako zmanj\u0161ate tveganje za po\u0161kodbe kolka.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f\">\n.flex_column.av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f av_one_full  avia-builder-el-63  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-lozqjtzg-28fea6c52b2e50c60e5495a518acd59f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ko z nestrpnostjo \u010dakate na odprtje smu\u010darske sezone, ne pozabite na pomembnost telesne pripravljenosti, da da vam po\u0161kodbe ne bi pokvarile smu\u010darske sezone. Vklju\u010devanje teh vaj v va\u0161o vadbeno rutino bo izbolj\u0161alo va\u0161o splo\u0161no zmogljivost na smu\u010di\u0161\u010du. Ne pozabite se ogreti pred vsako vadbo in se posvetovati s strokovnim trenerjem, \u010de ste novi pri teh vajah ali imate kak\u0161ne zdravstvene te\u017eave. V prodajalnah in spletni trgovini INTERSPORT najdete vse <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\">pripomo\u010dke<\/a>, ki jih potrebujete za krepitev telesa pred smu\u010danjem.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqjz60-347c7d44d24be1fa34713883e2176933 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Preden se odpravite na smu\u010di\u0161\u010de, poskrbite, da boste imeli potrebno opremo, s katero se pripravite na smu\u010darske izzive. Pomembno je, da izberete primerno opremo, prilagojeno va\u0161emu smu\u010darskemu znanju in telesnim specifikam. Prebrskajte na\u0161o spletno trgovino za \u0161irok izbor \u0161portne opreme: od <a href=\"https:\/\/www.intersport.si\/sporti\/smucanje\/oblacila\">smu\u010darskih obla\u010dil<\/a>, <a href=\"https:\/\/www.intersport.si\/sporti\/smucanje\/oprema-in-dodatki\/smucarske-celade\">\u010delad<\/a>, <a href=\"https:\/\/www.intersport.si\/sporti\/smucanje\/smucarski-cevlji\">\u010devljev<\/a> in <a href=\"https:\/\/www.intersport.si\/sporti\/smucanje\/smuci\">smu\u010di<\/a>, s katerimi boste z u\u017eitkom drveli po belih strminah.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Smu\u010darska sezona je tik pred vrati in smu\u010darski navdu\u0161enci \u017ee nestrpno \u010dakajo odprtje smu\u010di\u0161\u010d. Medtem ko \u010dakate na vznemirljivo zimo, polno smu\u010darskih do\u017eivetij, je pomembno, da telo pripravite na nove smu\u010darske izzive ter se tako izognete po\u0161kodbam.<\/p>\n","protected":false},"author":18,"featured_media":11108,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":15,"name":"Smu\u010danje","slug":"alpsko-smucanje","term_group":0,"term_taxonomy_id":15,"taxonomy":"category","description":"Pripnite smu\u010di, spustite se po belih strminah in se prepustite smu\u010darskim u\u017eitkom!\r\n\u0160e prej pa si tukaj preberite o najnovej\u0161i smu\u010darski opremi, nasvetih za varno smu\u010danje in poi\u0161\u010dite ideje za naslednji smu\u010darski oddih.","parent":0,"count":58,"filter":"raw","term_order":"14","url":"https:\/\/www.intersport.si\/blog\/category\/alpsko-smucanje\/"}],"tags":[484,485,163,481,482,483],"class_list":["post-11092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alpsko-smucanje","tag-vaje-za-sklepe","tag-nova-smucarska-sezona","tag-smucanje","tag-priprave-na-smucanje","tag-vaje-za-smucanje","tag-krepitev-telesa"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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