{"id":11512,"date":"2024-03-11T11:00:57","date_gmt":"2024-03-11T10:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2024\/02\/zajtrk-pomemben-zacetek-dneva-2\/"},"modified":"2024-03-11T12:38:49","modified_gmt":"2024-03-11T11:38:49","slug":"medicinska-zoga-najboljsa-prijateljica-za-trening","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2024\/03\/medicinska-zoga-najboljsa-prijateljica-za-trening\/","title":{"rendered":"Medicinska \u017eoga \u2013 najbolj\u0161a prijateljica za trening"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lbp6xijy-731912cfd148d2cbabb3c75da94eab39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Medicinsko \u017eogo, poznano tudi kot medicinka, najdemo v skoraj vseh telovadnicah, vendar mnogi ne poznajo vseh prednosti njene uporabe. Medicinka je nepogre\u0161ljiv del opreme pri rehabilitaciji, pa tudi ko gre za vadbo mo\u010di in vzdr\u017eljivosti ter izbolj\u0161anje koordinacije. Medicinska \u017eoga se je skozi leta spreminjala in razvijala \u2013 spreminjal se je material, iz katerega ja izdelana, videz in navsezadnje tudi njen namen.<\/p>\n<p>Najstarej\u0161e razli\u010dice medicinskih \u017eog so bile pogosto narejene iz \u017eivalske ko\u017ee in napolnjene s peskom ali z drugimi naravnimi materiali. Te \u017eoge so uporabljali pri razli\u010dnih \u0161portnih aktivnostih, vklju\u010dno z metanjem in lovljenjem. S\u010dasoma so, s prihodom industrijskih materialov, kot so guma, vinil, najlon in drugi sinteti\u010dni materiali, medicinske \u017eoge postale bolj trpe\u017ene, elasti\u010dne in prilagodljive.<\/p>\n<p>Z razvojem fitnes industrije so na trg pri\u0161le medicinske \u017eoge z razli\u010dnimi te\u017eami in v razli\u010dnih velikostih in gostotah, kar uporabnikom omogo\u010da, da vadbo prilagodijo svojim sposobnostim in ciljem. Sodobne oblike medicinske \u017eoge pogosto vklju\u010dujejo reliefne povr\u0161ine, ki nudijo bolj\u0161i oprijem in nadzor \u017eoge ter posledi\u010dno ve\u010djo u\u010dinkovitost in varnost vadbe z njo.<\/p>\n<p>S\u010dasoma so se medicinske \u017eoge razvile v prakti\u010den vadbeni pripomo\u010dek, ne le za \u0161portne namene, temve\u010d tudi za rehabilitacijo, vadbo mo\u010di, ravnote\u017eja in koordinacije. Postale so del treningov \u0161portnikov, rekreativcev in tistih, ki okrevajo po po\u0161kodbi, zato ne presene\u010da, da so medicinske \u017eoge v zadnjih desetletjih vse bolj priljubljene v telovadnicah, fitnes studiih in doma. Njihova vsestranskost uporabnikom omogo\u010da izvajanje \u0161irokega spektra vaj, ki ciljajo na razli\u010dne mi\u0161i\u010dne skupine. Razvoj medicinskih \u017eog od preprostih \u017eog do funkcionalnih pripomo\u010dkov za fitnes odra\u017ea vse ve\u010dje zanimanje ljudi za vadbo mo\u010di in na splo\u0161no zdrav na\u010din \u017eivljenja.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-9ib27uu-0502bd3d22e838b088e3799ec6f84984 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-8sizq2u-6a22870e41e102a3d49fd17982edcca6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izbolj\u0161anje telesne mo\u010di<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsiz0avx-0e1b3e14727f37e22b42c1d80565fbfd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z izvajanjem razli\u010dnih gibov z medicinsko \u017eogo lahko preprosto pove\u010date te\u017eavnost vaje in razvijete mo\u010d za uporabo pri drugih vajah. Na primer, s kombiniranjem po\u010depa in meta \u017eoge boste razvili mo\u010d po\u010depa in tehniko meta.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-5  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-ltmu0n69-80b85c340c04d5c1e04b5918a92dfe53 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izbolj\u0161anje hitrosti<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-32bv8m-c64fa076387ca1e88cd3e9eb8f7e0642 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Medicinska \u017eoga je nepogre\u0161ljiv dodatek pri vsakem \u0161portnem ogrevanju. \u0160portniki pogosto zamenjajo svojo tipi\u010dno \u017eogo \u2013 na primer ko\u0161arkarsko \u2013 z medicinsko \u017eogo, da pove\u010dajo svojo hitrost in pove\u010dajo natan\u010dnost ponavljajo\u010dih se gibov. Fitnes navdu\u0161enci vseh stopenj lahko to strategijo vklju\u010dijo v svoje vadbe. Upo\u010dasnitev gibanja s te\u017eo medicinske \u017eoge povzro\u010di, da se osredoto\u010dite na gibanje in zgradite pravilno tehniko.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-501d0bd83f39b2f0495e8b0ca1fd5c12 av_one_half  avia-builder-el-8  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-a784cebb6293a15cb3d5e21115e4fa6d\">\n.avia-image-container.av-av_image-a784cebb6293a15cb3d5e21115e4fa6d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-a784cebb6293a15cb3d5e21115e4fa6d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-a784cebb6293a15cb3d5e21115e4fa6d av-styling- av-img-linked avia-align-center  avia-builder-el-9  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-11519 avia-img-lazy-loading-not-11519 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-4.jpg\" alt='' title='Medicinska \u017eoga'  height=\"600\" width=\"500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-4.jpg 500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-4-250x300.jpg 250w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-14uthq0-9485e08c45b2222bf5df91962f9db5b2 av_one_full  avia-builder-el-10  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmu5ec8-f27d7f38df56d11be2d67fd204ec80e3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Vadba za celo telo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmu5jtn-7b6d23be02c9b7e0cd144e98abfcca2f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Uporaba medicinske \u017eoge pove\u010da intenzivnost za mi\u0161ice trupa. Dodatna te\u017ea bo va\u0161e jedro prisilila k mo\u010dnej\u0161emu delovanju ne glede na vrsto vadbe, rezultat pa je u\u010dinkovita vadba za celotno telo, ki bo s\u010dasoma porabila ve\u010d kalorij in hitreje pove\u010dala mo\u010d.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-13  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-ltmu5pl1-ad133dad38620fe30ee959ba1a2263d4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Okrevanje po po\u0161kodbi<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-2m70s8-cc33083f7b0ddf94f61c24fded0cd004 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Medicinske \u017eoge so klju\u010den pripomo\u010dek pri okrevanju po po\u0161kodbah. Zaradi na\u010dina, na katerega \u017eoge \u00bbaktivirajo\u00ab celo telo, ne da bi pri tem preve\u010d obremenjevale va\u0161e sklepe, zagotavljajo u\u010dinkovit, a ne\u017een na\u010din za pomo\u010d telesu pri pridobivanju vzdr\u017eljivosti po po\u0161kodbi. Medicinke so priljubljen pripomo\u010dek za bolnike, ki okrevajo po po\u0161kodbah kolena, ramena in celo hrbtenice. Med okrevanjem se pred nadaljevanjem telesne dejavnosti vedno posvetujte s svojim zdravnikom.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-16  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-ltmu6jkr-108b51e60fdf3ab50cebe10cdaf3c76f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kako uporabljati medicinsko \u017eogo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmu613t-f8f4cce506422014765c9d5690e932cb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ceprav se vaje z medicinsko \u017eogo pogosto uporabljajo za \u0161portnike in rehabilitacijo s \u0161portom povezanih po\u0161kodb, so odli\u010dna izbira za vsakogar, ki \u017eeli pove\u010dati svojo mo\u010d, splo\u0161no telesno pripravljenost, koordinacijo in gibljivost. Ta vsestranski rekvizit lahko uporabljate s partnerjem ali samostojno. Dodatna prednost je, da se medicinske \u017eoge lahko uporabljajo za najrazli\u010dnej\u0161e vaje, od ruskega zasuka in trebu\u0161njakov do izpadnih korakov.<\/p>\n<p>Ker medicinske \u017eoge va\u0161i vadbi dodajo te\u017eo, je pomembno, da se med izvajanjem vaj osredoto\u010dite na svojo formo in tako izognete po\u0161kodbam. Kot pri vsaki drugi vadbi, vedno za\u010dnite s temeljitim ogrevanjem. Izberite tudi \u017eogo z ustrezno te\u017eo glede na va\u0161o telesno pripravljenost. Poskusite z eno ponovitvijo, da se prepri\u010date, da ste izbrali pravo te\u017eo in pazite na pravilen polo\u017eaj hrbtenice. \u017dogo vedno dvigujte s pokr\u010denimi koleni in ravno hrbtenico. Pri vajah, ki se izvajajo v le\u017ee\u010dem polo\u017eaju, se prepri\u010dajte, da med vadbo vzdr\u017eujete stik ledvenega dela s podlago.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-19  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-ltmu8k5r-b7abe1dea62e2f447f62e86fcaa86b17 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Vaje z medicinsko \u017eogo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmu8pbx-5847e6fbfe64a2e6533fa2acfb4baffb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zdaj, ko bolje poznate medicinsko \u017eogo, preizkusite spodnjih sedem vaj za za\u010detnike.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-22  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmu959a-512e2d4cac8ab83dda880b86169ff240 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>1. Plezalec (Mountain Climber)<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmu9m9g-96043c785218c94e74106ddb5c480f6c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ne glede na to, katero razli\u010dico vaje izvajate, je \u00bbplezalec\u00ab koristen za celo telo, z uporabo medicinke pa u\u010dinkovitost vaje le \u0161e pove\u010date. Za\u010dnite na kolenih, z obema rokama na \u017eogi. Previdno se dvignite v polo\u017eaj deske z rokami \u0161e vedno na \u017eogi. Vzemite si trenutek in poi\u0161\u010dite ravnote\u017eje. Hrbtenico in vrat imejte poravnana in aktivirajte mi\u0161ice jedra. Potisnite desno koleno do prsi, preden ga vrnete nazaj. Hitro ponovite gib z levim kolenom. Nadaljujte s tem gibanjem \u010dim hitreje 30 sekund.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-4xtyj2-654e0fd67f2cae0f89d3754f4cce25af av_one_half  avia-builder-el-25  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-36jsn2-cde8e9fdaa085095e908071b88a49716\">\n.avia-image-container.av-36jsn2-cde8e9fdaa085095e908071b88a49716 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-36jsn2-cde8e9fdaa085095e908071b88a49716 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-36jsn2-cde8e9fdaa085095e908071b88a49716 av-styling- av-img-linked avia-align-center  avia-builder-el-26  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-11522 avia-img-lazy-loading-not-11522 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-5.jpg\" alt='' title='Plezalec'  height=\"600\" width=\"500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-5.jpg 500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-5-250x300.jpg 250w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-27  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmud2qz-a9b2ea152ce64e068ff4cb3b683a338c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>2. Krogi z medicinsko \u017eogo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmud9l3-bbde2a7563d68929b797e7c25022e15e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Krogi z medicinsko \u017eogo so morda videti in zvenijo preprosto, vendar bo ta vaja v hipu aktivirala va\u0161a ramena. Izkoristite to vajo tako, da se premikate po\u010dasi in ohranjate stalni nadzor. Stojte z nogami v \u0161irini ramen in dr\u017eite medicinsko \u017eogo neposredno nad glavo. Vdihnite in vklju\u010dite mi\u0161ice trupa. Z iztegnjenimi rokami nari\u0161ite krog z medicinsko \u017eogico v smeri urinega kazalca. Ves \u010das vaje ohranite noge na mestu. Med kro\u017eenjem naj se va\u0161 trup le rahlo zasuka. To gibanje ponovite osem do desetkrat v smeri urinega kazalca. Vajo ponovite osem do desetkrat v nasprotni smeri urinega kazalca, da dokon\u010date eno serijo.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-30  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>3. Po\u010dep z medicinko nad glavo<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmuen8v-02af93ad985771a28ecdb29f59a2edae '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Po\u010depi nad glavo so zasnovani tako, da aktivirajo va\u0161e jedro in izzovejo va\u0161o stabilnost. Z dodajanjem medicinske \u017eoge boste v vajo vklju\u010dili tudi mi\u0161ice rok, ramen in zgornjega dela hrbta. Za izvajanje po\u010depov sta nujni pravilna tehnika in osredoto\u010denost. Za\u010dnite z nogami v \u0161irini ramen. Medicinsko \u017eogo dr\u017eite nad glavo, z rokami v ravnini z u\u0161esi in aktivirajte trup. Pokr\u010dite kolena in potegnite boke nazaj v po\u010dep. V po\u010dep se spustite le toliko, da so stegna v vzporednem polo\u017eaju s tlemi. Prepri\u010dajte se, da so kolena poravnana nad prsti na nogah in se ne upogibajo navznoter. Pritisnite pete v tla in stisnite zadnjico, da se vrnete v za\u010detni polo\u017eaj. To ponovite 12- do 15-krat, da dokon\u010date eno serijo.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-33  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmuefzy-ccad0a4c1b60d51977f8cdde0715fe18 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>4. Sklece<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmul768-0eca9f74ae6d9ae44d90a820ce2f7ca0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za izbolj\u0161anje osnovne sklece uporabite medicinko. Ta vaja vam bo omogo\u010dila mo\u010dan razteg prsnega ko\u0161a in dodatno krepitev telesa. Za\u010dnite v standardnem polo\u017eaju za sklece in polo\u017eite medicinsko \u017eogo pod eno roko. V redu je, \u010de so komolci nekoliko \u0161ir\u0161e kot pri tipi\u010dni skleci, vendar poskrbite, da bosta hrbtenica in vrat poravnana. Naredite eno skleco, nato \u017eogo prestavite pod roko in ponovite 10- do 15-krat, da dokon\u010date en niz.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-501d0bd83f39b2f0495e8b0ca1fd5c12 av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltmuqfpy-2981ffe843fbb684976948e1e40d12ac\">\n.avia-image-container.av-ltmuqfpy-2981ffe843fbb684976948e1e40d12ac img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ltmuqfpy-2981ffe843fbb684976948e1e40d12ac .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ltmuqfpy-2981ffe843fbb684976948e1e40d12ac av-styling- av-img-linked avia-align-center  avia-builder-el-37  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-11524 avia-img-lazy-loading-not-11524 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-6.jpg\" alt='' title='Sklece'  height=\"600\" width=\"500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-6.jpg 500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-6-250x300.jpg 250w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-38  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmusqs1-4d77539c81a9b940b0514e9c7be22ce6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>5. Bo\u010dni izpadni korak<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmutkpf-a7cbb03a89e23d2a474048bcfb00f7c0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Uporaba medicinske \u017eoge za bo\u010dne izpadne korake je odli\u010den na\u010din za izbolj\u0161anje bo\u010dne mobilnosti. Stojte z nogami v \u0161irini ramen. Dr\u017eite \u017eogo v vi\u0161ini prsi.\u200c Kot vedno \u2013 aktivirajte trup. Naredite korak v desno. Ko se stopalo dotakne tal, pokr\u010dite desno koleno, se usedite nazaj v boku kot v po\u010depu, levo nogo pa ohranite iztegnjeno. Potisnite desno peto v tla in se dvignite v za\u010detni polo\u017eaj. Ponovite na nasprotni strani. Ponovite 10-krat na obeh straneh, da dokon\u010date eno serijo.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3cdc9664f29087702913853352eac422\">\n#top .hr.hr-invisible.av-av_hr-3cdc9664f29087702913853352eac422{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-av_hr-3cdc9664f29087702913853352eac422 hr-invisible  avia-builder-el-41  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-ltmurwx7-09333996cb04f92d7eae28c3cc87fa68 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>6. Superman<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmus415-1f32688dc15151174a89d845845b0a03 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Standardna vaja Superman cilja na va\u0161o zadnjico in spodnji del hrbta. Ta vaja je zahtevna tudi brez medicinske \u017eoge, a z njo boste \u0161e hitreje izbolj\u0161ali mo\u010d celotnega telesa. Ulezite se na trebuh z iztegnjenimi rokami. Medicinsko \u017eogo dr\u017eite nad glavo in prste na nogah usmerite nazaj. Vrat in hrbtenico imejte poravnano, trup pa naj bo ves \u010das aktiviran. Stisnite zadnjico in hrbtne mi\u0161ice, da dvignete zgornji del telesa in noge od tal. Na vrhu giba se ustavite za eno sekundo in stisnite mi\u0161ice. Ponovite 10-krat, da dokon\u010date eno serijo.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-44  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ltmurn1k-c053a99abec776ba3b28f0c5e59fc2ce '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>7. Ruski zasuk<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-ltmuqy2k-89565d943f779f921110e3bae2ea53b7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160tevilni \u0161portniki obo\u017eujejo to vajo zaradi aktivacije trupa, z uporabo medicinke pa lahko to vajo dvignete na novo raven. Izvedbo ruskega zasuka z medicinsko \u017eogo za\u010dnite tako, da se usedete na tla s pokr\u010denimi koleni pod kotom 45 stopinj in stopali na tleh. Med dvigovanjem \u017eoge aktivirajte trup. Previdno zasukajte trup, da premaknete medicinsko \u017eogo v desno, in se ustavite, ko se \u017eoga skoraj dotakne tal. Vrnite se na sredino, preden ponovite na levi strani. Ponovite 10-krat na vsaki strani, da dokon\u010date eno serijo.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-av_one_half-501d0bd83f39b2f0495e8b0ca1fd5c12 av_one_half  avia-builder-el-47  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ltmvci8h-ac2596a7260abf7aa26c17028c245127\">\n.avia-image-container.av-ltmvci8h-ac2596a7260abf7aa26c17028c245127 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ltmvci8h-ac2596a7260abf7aa26c17028c245127 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ltmvci8h-ac2596a7260abf7aa26c17028c245127 av-styling- av-img-linked 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-11526 avia-img-lazy-loading-not-11526 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-7.jpg\" alt='' title='Ruski zasuk'  height=\"600\" width=\"500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-7.jpg 500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/03\/Zimska-razprodaja_NL-7-250x300.jpg 250w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/div><\/div><\/div><\/div><div class='flex_column_table av-nhfruu-4b441f4ed92023fa254aba763b2f2017 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-nhfruu-4b441f4ed92023fa254aba763b2f2017 av_one_full  avia-builder-el-49  el_after_av_one_half  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-top  column-top-margin'     ><section  class='av_textblock_section av-lsiztgqv-5ab77b8b08353e9a7614b6a388b490a1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z uporabo medicinskih \u017eog lahko v svojo vadbo vnesete raznolikost in pove\u010date intenzivnost. So vsestranske in se lahko uporabljajo za trening mo\u010di, kardio vadbo in drugo. Prepri\u010dajte se le, da ste izbrali \u017eogo prave te\u017ee za va\u0161o stopnjo pripravljenosti in med vadbo pazite na pravilno izvajanje in tehniko, da prepre\u010dite po\u0161kodbe. Z redno uporabo boste kmalu videli rezultate!<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Medicinsko \u017eogo, poznano tudi kot medicinka, najdemo v skoraj vseh telovadnicah, vendar mnogi ne poznajo vseh prednosti njene uporabe. Medicinka je nepogre\u0161ljiv del opreme pri rehabilitaciji, pa tudi ko gre za vadbo mo\u010di in vzdr\u017eljivosti ter izbolj\u0161anje koordinacije.<\/p>\n","protected":false},"author":27,"featured_media":11517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"Ni bolj\u0161ega ob\u010dutka, kot ob\u010dutek nepremagljivosti, ki ga daje mo\u010dno telo. Svoje telo lahko okrepite tudi v udobju va\u0161ega doma \u2013 s pravim vadbenim na\u010drtom, pravimi pripomo\u010dki, motivacijo in strokovnimi nasveti, ki jih najdete na na\u0161em blogu.","parent":0,"count":49,"filter":"raw","term_order":"3","url":"https:\/\/www.intersport.si\/blog\/category\/fitnes\/"},{"term_id":170,"name":"Trendi","slug":"trendi","term_group":0,"term_taxonomy_id":170,"taxonomy":"category","description":"Preberi o najnovej\u0161ih trendih na podro\u010dju \u0161porta in dobrega po\u010dutja.","parent":0,"count":94,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.si\/blog\/category\/trendi\/"}],"tags":[63,130,131,538],"class_list":["post-11512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","category-trendi","tag-fitnes","tag-vadba","tag-trening","tag-medicinska-zoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Medicinska \u017eoga \u2013 najbolj\u0161a prijateljica za trening<\/title>\n<meta name=\"description\" content=\"Medicinsko \u017eogo, najdemo v skoraj vseh telovadnicah, vendar mnogi ne poznajo vseh prednosti njene uporabe. 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