{"id":1648,"date":"2018-09-06T17:25:46","date_gmt":"2018-09-06T15:25:46","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1648"},"modified":"2022-02-23T13:52:17","modified_gmt":"2022-02-23T12:52:17","slug":"kako-pridobiti-lepo-oblikovane-trebusnjake","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/09\/kako-pridobiti-lepo-oblikovane-trebusnjake\/","title":{"rendered":"Kako pridobiti lepo oblikovane trebu\u0161njake?"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Joj ti trebu\u0161njaki. Vsako leto ista pesem.\u00a0 Moj inbox se tik pred poletjem zapolni z SOS sporo\u010dili, kako na najkraj\u0161i na\u010din priti do lepo oblikovanih in vidnih trebu\u0161nih mi\u0161ic ala six pack.<\/p>\n<p>Priznam, tudi sama sem glede tega kar estet, sploh pivski trebu\u0161\u010dki pri mo\u0161kem niso ravno najbolj privla\u010dna stvar na svetu. Ampak ok, gremo po vrsti.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-2  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-8d6bca415d376368d446c33d0f5dbfc7\">\n.avia-image-container.av-av_image-8d6bca415d376368d446c33d0f5dbfc7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-8d6bca415d376368d446c33d0f5dbfc7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-8d6bca415d376368d446c33d0f5dbfc7 av-styling- avia-align-center  avia-builder-el-3  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-1649 avia-img-lazy-loading-not-1649 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195425-495x400.jpg\" alt='' title='Kako_pridobiti_lepo_oblikovane_trebu\u0161njake'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195425-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195425-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-4  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-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kak\u0161na je sploh vloga trebu\u0161nih mi\u0161ic<\/h2>\n<p>Trebu\u0161ne mi\u0161ice upogibajo hrbtenico, a njihova\u00a0 glavna vloga je stabilizacija celotnega trupa. Telesu\u00a0 torej omogo\u010dajo pokon\u010dno dr\u017eo. Zato je pomembno, da pri programu krepitve trupa ne izvajamo samo klasi\u010dnih trebu\u0161njakov, (takoj po porodu jih odsvetujemo, sploh\u00a0 \u017eenskam z diastazo) s katerimi bomo lokalno okrepili trebu\u0161ne mi\u0161ice, ampak kompleksne vaje za stabilizacijo celotnega trupa, pri katerih bomo okrepili tudi mi\u0161ice hrbta in pa notranje stabilizatorje, kot so tudi mi\u0161ice medeni\u010dnega dna, TA-trebu\u0161ni steznik in multifidi. Pomembno je trenirati trebuh od znotraj navzven torej.<\/p>\n<p>To pomeni, da so na\u0161e trebu\u0161ne mi\u0161ice lahko mo\u010dne in slu\u017eijo svojemu namenu, tudi \u010de niso vidne. Prva stvar torej funkcionalnost in ne estetika!<\/p>\n<p>Ok, zdej pa k tistemu, kar vse najbolj zanima.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-6  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-av_image-2c2a2ae222e32eb499f68a8fe00778cb\">\n.avia-image-container.av-av_image-2c2a2ae222e32eb499f68a8fe00778cb img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-2c2a2ae222e32eb499f68a8fe00778cb .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-2c2a2ae222e32eb499f68a8fe00778cb 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-1650 avia-img-lazy-loading-not-1650 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195533_1-495x400.jpg\" alt='' title='Kako_pridobiti_lepo_oblikovane_trebu\u0161njake'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195533_1-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195533_1-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-8  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-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kako se bodo videli kvadratki<\/h2>\n<p>Zato, da se bo videlo, kako lep je v resnici na\u0161 trebu\u0161\u010dek, moramo seveda zmanj\u0161ali\u00a0 ma\u0161\u010dobne obloge (\u0161lauf), ki so se nabrale okoli va\u0161ega pasu! Kako?!<\/p>\n<p>\u221a Delati je torej treba veliko kompleksnih vaj za krepitev celotnega telesa, ki so najbolj\u0161i kurilci ma\u0161\u010dob v kombinaciji z aerobno vadbo! Plezalci, voja\u0161ke sklece, deske, stranske deske, hoja v deski, itd. Enkrat do dvakrat na teden se lahko poslu\u017eite visoko intenzivnega intervalnega treninga. Npr. vaje izvajajte 40 sekund, 20 sekund po\u010divajte. Naredite 3-5 krogov.<\/p>\n<p>\u221a Ne pozabite na znani rek, da se trebu\u0161njaki delajo v kuhinji, kar v veliki meri\u00a0 dr\u017ei. \u010ce boste \u0161e kako telovadili in potem vse pokvarili s procesirano prehrano polno slabih ma\u0161\u010dob in enostavnih OHjev, potem va\u0161ega cilja ne boste ugledali. Va\u0161e trebu\u0161ne mi\u0161ice bodo pod plahto ma\u0161\u010dobe skrite \u010dakale, da uzrejo lu\u010d sveta. Torej jejmo zdravo, nepredelano in uravnote\u017eeno prehrano z veliko zelenjave. In pazimo na porcije! Sama pri sebi sem videla, kako se mi, kadar nisem bila najbolj pridna s hrano \u017ee samo dva, tri dni, ni bilo ve\u010d vidnih mi\u0161ic. Ne pozabi prehrana je klju\u010dna!<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-10  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-av_image-36ef9ede88e3f8b4cc08f1617f13e68e\">\n.avia-image-container.av-av_image-36ef9ede88e3f8b4cc08f1617f13e68e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-36ef9ede88e3f8b4cc08f1617f13e68e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-36ef9ede88e3f8b4cc08f1617f13e68e av-styling- avia-align-center  avia-builder-el-11  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-1651 avia-img-lazy-loading-not-1651 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195646-495x400.jpg\" alt='' title='Kako_pridobiti_lepo_oblikovane_trebu\u0161njake'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195646-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195646-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-12  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-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Spanec in sprostitev<\/h2>\n<p>Tu se dostikrat zatakne. Glede na to, da \u017eivimo v tempu, kjer nas \u010das stalno priganja, se nam izlo\u010da stresni hormon kortizol, ki zavira presnovo. Le ta je lahko krivec, da se nam okoli trebuha nabira ma\u0161\u010doba, tudi \u010de telovadimo in zdravo jemo. Tako da vem, da je to nekaj najte\u017ejega, a posku\u0161ajmo se kljub tempu znati odklopiti in sprostiti. Pomaga sprehod v naravi.<\/p>\n<h2>Trening naj ne bo dolgo\u010dasen in enostranski<\/h2>\n<p>Tudi trening ravnovesja vseh mi\u0161ic jedra (core) naj bo razgiban. Za nadgradnjo vaj lahko uporabljamo tudi pripomo\u010dke, kot so \u017eoge, pol\u017eoge, trakovi, kjer nam zaradi lovljenja ravnote\u017eja deluje celotno telo. To pripomore k razvoju podpornih mi\u0161ic trupa ter dodatnemu kurjenju ma\u0161\u010dob! Pomembno je\u00a0 torej, da vaje postopoma nadgrajujemo, da nam nikoli ni \u010disto enostavno. Ko je enostavno, ni napredka! Dr\u017eimo se pravila, da zadnje dve, tri ponovitve \u0161e komaj zdr\u017eimo. Pomembno pa je, da ne \u010dutimo bole\u010din v kri\u017eu, zato izberemo sebi primerno razli\u010dico.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-14  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-av_image-4e8611ae8b8ab8427cbe952fc2f41217\">\n.avia-image-container.av-av_image-4e8611ae8b8ab8427cbe952fc2f41217 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-4e8611ae8b8ab8427cbe952fc2f41217 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-4e8611ae8b8ab8427cbe952fc2f41217 av-styling- avia-align-center  avia-builder-el-15  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-1652 avia-img-lazy-loading-not-1652 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195703-495x400.jpg\" alt='' title='Kako_pridobiti_lepo_oblikovane_trebu\u0161njake'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195703-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/09\/rsz_img_20180805_195703-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-16  el_after_av_one_half  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>NIKOLI NE POZABI<\/h2>\n<p>Pijmo primerne koli\u010dine vode, kar bo pripomoglo k bolj\u0161i detoksifaciji in hitrej\u0161i presnovi. Prav tako pa ne bomo toliko la\u010dni!<\/p>\n<p>Bi pa kot mamica rada dodala \u0161e opozorilo vsem \u017eenskam po porodu. Bodite pazljive pri izbiri\u00a0 vaj, sploh \u010de imate diastazo, so klasi\u010dni upogibi trupa\u00a0 \u00a0 \u00a0(trebu\u0161njaki) strogo prepovedani, saj vam bodo stanje samo \u0161e poslab\u0161ali. Treba je delati vaje za krepitev mi\u0161ic medeni\u010dnega dna in postopnih vaj za krepitev trupa. Vse ob svojem \u010dasu!\u00a0?<\/p>\n<p>Nata\u0161a Gorenc<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Joj ti trebu\u0161njaki. Vsako leto ista pesem&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1653,"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\/"}],"tags":[21,63,104,130,131,132,134,135,239],"class_list":["post-1648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","tag-nasveti-za-trening","tag-fitnes","tag-lepa-postava","tag-vadba","tag-trening","tag-vadba-doma","tag-fit","tag-osebni-trener","tag-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 pridobiti lepo oblikovane trebu\u0161njake? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Kako pridobiti lepo oblikovane trebu\u0161njake? Joj ti trebu\u0161njaki. 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