{"id":13324,"date":"2025-10-28T12:00:57","date_gmt":"2025-10-28T11:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=13324"},"modified":"2026-03-16T12:19:19","modified_gmt":"2026-03-16T11:19:19","slug":"kako-izbrati-prave-utezi","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/10\/kako-izbrati-prave-utezi\/","title":{"rendered":"Kako izbrati prave ute\u017ei?"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-sjpjn6-389805ae331447ade19f03e8b02932a5\">\n.flex_column.av-sjpjn6-389805ae331447ade19f03e8b02932a5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-sjpjn6-389805ae331447ade19f03e8b02932a5 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-l2srqz8j-b12e8a98cc7d7aea461d3c2e7f193e0c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><em><strong>Dvigovanje ute\u017ei \u2013 vadba za vsakogar<\/strong><\/em><\/p>\n<p>Dvigovanje ute\u017ei je bilo neko\u010d rezervirano predvsem za izku\u0161ene fitnes navdu\u0161ence in bodybuilderje. Danes pa postaja pomemben del vadbe tudi za za\u010detnike, rekreativce in celo starej\u0161e.<br \/>\nTrening z ute\u017emi je eden naju\u010dinkovitej\u0161ih na\u010dinov, kako izbolj\u0161ati telesno pripravljenost, pove\u010dati mi\u0161i\u010dno maso, pospe\u0161iti porabo kalorij ter ohranjati zdrave sklepe in mo\u010dne kosti.<\/p>\n<p>Toda, kot pri vsaki vadbi, je tudi pri vadbi z ute\u017emi pomembno znanje \u2013 predvsem pa izbira pravih ute\u017ei, ki ustrezajo va\u0161im ciljem, fizi\u010dni pripravljenosti in na\u010dinu vadbe.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l8k71ri5-14b86ffc8212928ea7c0141e20c3351b\">\n#top .hr.hr-invisible.av-l8k71ri5-14b86ffc8212928ea7c0141e20c3351b{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-l8k71ri5-14b86ffc8212928ea7c0141e20c3351b hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2q08da-7f65293b907093146d71702c0f0fc659\">\n.flex_column.av-2q08da-7f65293b907093146d71702c0f0fc659{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2q08da-7f65293b907093146d71702c0f0fc659 av_one_full  avia-builder-el-3  el_after_av_hr  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-l653oban-fa74b4c029c0ba916df62f249841eb5c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><span style=\"color: #000000\"><strong>Zakaj trenirati z ute\u017emi?<\/strong><\/span><\/h2>\n<p>Vadba z ute\u017emi prina\u0161a \u0161tevilne koristi, ki dale\u010d presegajo le estetski vidik ali ve\u010dje mi\u0161ice. Med najpomembnej\u0161imi razlogi so:<\/p>\n<p><strong>Krepitev mi\u0161i\u010dne mase in mo\u010di<\/strong><\/p>\n<p>Trening z bremenom spodbuja rast mi\u0161ic in izbolj\u0161uje splo\u0161no telesno mo\u010d ter vzdr\u017eljivost, kar se pozna tudi pri vsakodnevnih opravilih.<\/p>\n<p><strong>Pospe\u0161evanje metabolizma<\/strong><\/p>\n<p>Mi\u0161i\u010dno tkivo je energetsko aktivno \u2013 ve\u010d kot ga imate, ve\u010d kalorij porabljate tudi v mirovanju. To pomeni, da vadba z ute\u017emi dolgoro\u010dno pospe\u0161i metabolizem in pripomore k la\u017ejemu uravnavanju telesne te\u017ee.<\/p>\n<p><strong>Bolj\u0161a dr\u017ea in manj bole\u010din v hrbtu<\/strong><\/p>\n<p>Mo\u010dne hrbtne in trebu\u0161ne mi\u0161ice izbolj\u0161ajo telesno dr\u017eo, zmanj\u0161ajo obremenitev hrbtenice in pripomorejo k manj\u0161i pojavnosti bole\u010din v kri\u017eu.<\/p>\n<p><strong>Prepre\u010devanje po\u0161kodb<\/strong><\/p>\n<p>Z rednim treningom mo\u010di krepimo ne le mi\u0161ice, temve\u010d tudi kite, vezi in sklepe. Ti postanejo bolj odporni na obremenitve, kar zmanj\u0161uje tveganje za po\u0161kodbe pri vsakodnevnih gibih in \u0161portnih aktivnostih.<\/p>\n<p><strong>Ohranitev mi\u0161ic s staranjem<\/strong><\/p>\n<p>Po 30. letu za\u010dne mi\u0161i\u010dna masa postopoma upadati. Vadba z ute\u017emi je naju\u010dinkovitej\u0161i na\u010din za upo\u010dasnitev tega procesa ter ohranjanje mo\u010di, gibljivosti in vitalnosti tudi v zrelih letih.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1xrrt6s-1947c750228dc97bd8b57708db1731e0\">\n.flex_column.av-1xrrt6s-1947c750228dc97bd8b57708db1731e0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1xrrt6s-1947c750228dc97bd8b57708db1731e0 av_one_full  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mhah1xnu-bceea1a56c940e72dcca52f5cf8d6638 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Razli\u010dne vrste ute\u017ei<\/h2>\n<p>Na voljo je ve\u010d vrst ute\u017ei, od klasi\u010dnih do modernej\u0161ih izvedb, ki se razlikujejo po obliki, namenu in na\u010dinu uporabe. Prava izbira je odvisna od va\u0161ih ciljev, prostora in prora\u010duna.<\/p>\n<p><strong>Klasi\u010dne ute\u017ei z diski (olimpijske ute\u017ei)<\/strong><\/p>\n<p>Sestavljene so iz palic (<a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/kratka-palica\">kratkih<\/a> ali <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/dolga-palica\">dolgih<\/a>), na katere dodajate <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/litozelezni-diski\">ute\u017ene diske<\/a> razli\u010dnih te\u017e. Tak na\u010din omogo\u010da postopno pove\u010devanje obremenitve, kar je klju\u010dno za napredovanje. Primerne so za osnovne vaje, kot so po\u010dep, mrtvi dvig, potisk s prsi ali veslanje.<\/p>\n<p><strong>Ro\u010dke<\/strong><\/p>\n<p><a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/rocke\">Ro\u010dke<\/a> so kraj\u0161e ute\u017ei, ki jih lahko uporabljate posamezno ali v paru. Obstajajo fiksne (npr. 5 kg, 7,5 kg &#8230;) ali nastavljive <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/kratka-palica\">z mo\u017enostjo dodajanja ute\u017ei<\/a>. Omogo\u010dajo vadbo celotnega telesa, gibanje z njimi je naravno, poleg tega pa so zelo primerne za za\u010detnike in vadbo doma.<\/p>\n<p>\u0160esterokotne ute\u017ei<\/p>\n<p><a href=\"https:\/\/www.intersport.si\/energetics-hex-dumbbells-utezi-344066\">Ro\u010dke s \u0161esterokotnimi zaklju\u010dki<\/a> so odli\u010dna izbira za doma\u010do uporabo. Zaradi svoje oblike se ne kotalijo po tleh in omogo\u010dajo varno izvajanje vaj, pri katerih ute\u017ei za\u010dasno odlo\u017eite.<\/p>\n<p>Ruske zvonaste ute\u017ei (kettlebells)<\/p>\n<p><a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/utezi-palice-in-diski\/rocke\">Ruske zvonaste ute\u017ei<\/a> imajo zna\u010dilno obliko krogle z ro\u010dajem na vrhu. Ker te\u017ei\u0161\u010de ni v sredini dlani, temve\u010d nekoliko pred njo, omogo\u010dajo povsem druga\u010dno dinamiko gibanja. Vadba z njimi vklju\u010duje celotno telo in spodbuja mo\u010d, eksplozivnost ter koordinacijo.<\/p>\n<\/div><\/section><\/div><div class='flex_column_table av-2uj0lr-45d6654e2c83ca791961772706eb5f27 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2uj0lr-45d6654e2c83ca791961772706eb5f27\">\n.flex_column.av-2uj0lr-45d6654e2c83ca791961772706eb5f27{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2uj0lr-45d6654e2c83ca791961772706eb5f27 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l9e79y5j-1e1c1f9e4bd0f3f011e42f55adf7151f\">\n.avia-image-container.av-l9e79y5j-1e1c1f9e4bd0f3f011e42f55adf7151f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l9e79y5j-1e1c1f9e4bd0f3f011e42f55adf7151f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l9e79y5j-1e1c1f9e4bd0f3f011e42f55adf7151f av-styling- avia-align-center  avia-builder-el-8  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-13327 avia-img-lazy-loading-not-13327 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1.jpg\" alt='' title='Pohod'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/10\/Utezi-1-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-59zpes-13930ce061443ec87c2fd7a61d36e64c\">\n.flex_column.av-59zpes-13930ce061443ec87c2fd7a61d36e64c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-59zpes-13930ce061443ec87c2fd7a61d36e64c av_one_full  avia-builder-el-9  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mhah6j5s-4d11f30bba946579c70271273db41cba '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Klasi\u010dne ute\u017ei ali ruske zvonaste ute\u017ei?<\/h2>\n<p data-start=\"3556\" data-end=\"3641\">Obe vrsti ute\u017ei imata svoje prednosti \u2013 odvisno od tega, kaj \u017eelite z vadbo dose\u010di.<\/p>\n<p data-start=\"3643\" data-end=\"3877\">Vadba z rusko zvonasto ute\u017ejo je dinami\u010dna, vklju\u010duje celotno telo in krepi funkcionalno mo\u010d, jedro ter vzdr\u017eljivost. Odli\u010dna je za izbolj\u0161anje kondicije, koordinacije in porabe kalorij, hkrati pa zahteva le malo prostora in opreme.<\/p>\n<p data-start=\"3879\" data-end=\"4104\">Klasi\u010dne ute\u017ei in ro\u010dke pa omogo\u010dajo bolj izolirano delo posameznih mi\u0161i\u010dnih skupin ter natan\u010dno nadzorovano obremenitev. So idealne za gradnjo mi\u0161i\u010dne mase, razvoj maksimalne mo\u010di in izvajanje kompleksnih vaj z ve\u010djo te\u017eo.<\/p>\n<p data-start=\"4106\" data-end=\"4218\">Najbolj\u0161i pristop? Kombinacija obeh vrst vadbe, saj tako hkrati krepite mo\u010d, eksplozivnost in stabilnost telesa.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4wh5z8-23488987ed95fe081d6cbccae1137d97\">\n.flex_column.av-4wh5z8-23488987ed95fe081d6cbccae1137d97{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4wh5z8-23488987ed95fe081d6cbccae1137d97 av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mhah7thz-147596b6bba9f3ac5bc1fb5fc0a20821 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 data-start=\"2412\" data-end=\"2464\"><strong data-start=\"2415\" data-end=\"2464\">Kako izbrati prave ute\u017ei?<\/strong><\/h2>\n<p data-start=\"4259\" data-end=\"4401\">Izbira ustreznih ute\u017ei je odvisna od va\u0161ega cilja, stopnje pripravljenosti in prostora, kjer boste vadili.<br data-start=\"4365\" data-end=\"4368\" \/>Spodaj je nekaj osnovnih smernic:<\/p>\n<p style=\"padding-left: 40px\" data-start=\"4259\" data-end=\"4401\"><strong data-start=\"4405\" data-end=\"4422\">\u2022 Za za\u010detnike:<\/strong> la\u017eje ute\u017ei (3\u20138 kg), s katerimi boste la\u017eje osvojili pravilno tehniko gibanja.<\/p>\n<p style=\"padding-left: 40px\" data-start=\"4259\" data-end=\"4401\"><strong data-start=\"4507\" data-end=\"4527\">\u2022 Za doma\u010do vadbo:<\/strong> nastavljive ro\u010dke ali ena zvonasta ute\u017e srednje te\u017ee (npr. 12\u201316 kg za mo\u0161ke, 8\u201312 kg za \u017eenske).<\/p>\n<p style=\"padding-left: 40px\" data-start=\"4259\" data-end=\"4401\"><strong data-start=\"4630\" data-end=\"4653\">\u2022 Za napredne vade\u010de:<\/strong> klasi\u010dne olimpijske ute\u017ei z diski, ki omogo\u010dajo ve\u010dje obremenitve in natan\u010dno progresijo.<\/p>\n<p style=\"padding-left: 40px\" data-start=\"4259\" data-end=\"4401\"><strong data-start=\"4748\" data-end=\"4777\">\u2022 Za funkcionalne treninge:<\/strong> ruske zvonaste ali \u0161esterokotne ute\u017ei, ki vklju\u010dujejo ve\u010d mi\u0161i\u010dnih skupin in izbolj\u0161ajo stabilnost.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2gwaw4-4faf907643a51fee67230e3ecfe2b595\">\n.flex_column.av-2gwaw4-4faf907643a51fee67230e3ecfe2b595{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2gwaw4-4faf907643a51fee67230e3ecfe2b595 av_one_full  avia-builder-el-13  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mhah89gd-965e2fa09696b7ac41e0ce9917b85d87 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p data-start=\"4902\" data-end=\"5149\">Trening z ute\u017emi je u\u010dinkovit, prilagodljiv in primeren za vsakogar \u2013 ne glede na starost ali stopnjo pripravljenosti. Omogo\u010da, da okrepite telo, izbolj\u0161ate dr\u017eo, zmanj\u0161ate tveganje za po\u0161kodbe in poskrbite za dolgoro\u010dno zdravje mi\u0161ic ter kosti.<\/p>\n<p data-start=\"5151\" data-end=\"5298\">Z ustrezno izbiro ute\u017ei in pravilnim pristopom lahko vadbo preoblikujete po svojih ciljih \u2013 naj bo to mo\u010d, vzdr\u017eljivost ali zgolj bolj\u0161e po\u010dutje.<\/p>\n<p data-start=\"5300\" data-end=\"5415\"><a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\">Oglejte si na\u0161o ponudbo ute\u017ei in vadbene opreme<\/a> ter naredite korak k mo\u010dnej\u0161emu, bolj samozavestnemu telesu.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Izberite prave ute\u017ei za svojo vadbo \u2013 od ro\u010dk do ruskih zvonastih ute\u017ei. Odkrijte, kako vadba z ute\u017emi krepi telo, izbolj\u0161uje dr\u017eo, pospe\u0161uje metabolizem in zakaj je primerna za vsakogar, tudi za\u010detnike.<\/p>\n","protected":false},"author":24,"featured_media":13326,"comment_status":"closed","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\/"}],"tags":[239,830,831,832,833,834],"class_list":["post-13324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","tag-utezi","tag-trening-z-utezmi","tag-fitnes-oprema","tag-domaca-vadba","tag-rocke","tag-ruske-zvonaste-utezi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako izbrati prave ute\u017ei? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Izberite prave ute\u017ei za svojo vadbo \u2013 od ro\u010dk do ruskih zvonastih ute\u017ei. 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