{"id":5503,"date":"2021-08-27T11:32:18","date_gmt":"2021-08-27T09:32:18","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=5503"},"modified":"2023-05-31T08:56:24","modified_gmt":"2023-05-31T06:56:24","slug":"supanje-kot-trening-1-del","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2021\/08\/supanje-kot-trening-1-del\/","title":{"rendered":"Supanje kot trening, 1 del"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2u533-07d55c7b100b4788a3cc3f7a062e976f\">\n.flex_column.av-2u533-07d55c7b100b4788a3cc3f7a062e976f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2u533-07d55c7b100b4788a3cc3f7a062e976f av_one_full  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-ksu5pfam-9bec7bfa83df85b4cf87cf9f4e17177e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av_one_full flex_column_div av-zero-column-padding first avia-builder-el-0 el_before_av_one_full avia-builder-el-first \">\n<section class=\"av_textblock_section \">\n<div class=\"avia_textblock \">\n<p>Toma\u017e Jensterle, dr\u017eavni prvak v supanju, disciplina sprint.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ksu635gk-8172e1a166c967e872922ba13d8f97b8\">\n#top .hr.hr-invisible.av-ksu635gk-8172e1a166c967e872922ba13d8f97b8{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-ksu635gk-8172e1a166c967e872922ba13d8f97b8 hr-invisible  avia-builder-el-2  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-ksu5bvzv-479dcab867dd5a4e4b0a8731f7af3bb6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160port nam poleg dobrega po\u010dutja in zdravja nudi mnogo ve\u010d. U\u010di nas discipline, potrpe\u017eljivosti in vztrajnosti. Za la\u017eji za\u010detek in hitrej\u0161i napredek je pomembno, da se ga lotimo na pravi na\u010din, tako z izbiro primerne opreme, u\u010denja pravilne tehnike, kakor tudi na\u010drtnega, rednega in postopnega treninga.<\/p>\n<p>V primeru supanja ni ni\u010d druga\u010de, v osnovi je to vesla\u0161ki \u0161port primeren za vsakogar. Kako resno in v kak\u0161ne podrobnosti se posameznik spusti je prepu\u0161\u010deno vsakemu posebej.<\/p>\n<p>Na\u0161 cilj je lahko igra in son\u010denje, izguba kilogramov in izoblikovanje telesa ali tekmovanje. To upo\u0161tevajmo \u017ee od samega za\u010detka pri izbiri opreme.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-682e1r-fd5a2f086713c7ffde83b9f6603bafe3\">\n.flex_column.av-682e1r-fd5a2f086713c7ffde83b9f6603bafe3{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-682e1r-fd5a2f086713c7ffde83b9f6603bafe3 av_one_half  avia-builder-el-4  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-ksu5g9y8-e59f7adaa5d33c1c69380a230ce50844 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Za\u010dnimo z osnovami<\/strong><\/h2>\n<ol>\n<li><strong>Stojimo to\u010dno na sredini deske<\/strong><\/li>\n<\/ol>\n<p>Obi\u010dajno je to na mestu, kjer je ro\u010daj za prena\u0161anje. Razkorak naj bo v \u0161irini ramen, \u010de stojimo bolj skupaj \u017ertvujemo stabilnost, s pretiranem razkorakom (noge so krepko razmaknjene in iztegnjene), pa omejimo aktivacijo ve\u010djih mi\u0161i\u010dnih skupin pri zaveslaju in mu pravimo tudi \u00bb\u017eirafje noge\u00ab.<\/p>\n<p><strong>2. Nastavitev in dr\u017eanje vesla<\/strong><\/p>\n<p>Veslo naj bo nastavljeno 15-20cm vi\u0161je od na\u0161e telesne vi\u0161ine. Lopatka je obrnjena naprej. Z eno roko primemo za zgornji ro\u010daj, z drugo za steblo, veslo dvignemo v vodoravnem polo\u017eaju nad glavo. Ko imamo komolce pokr\u010dene na 90\u00b0, je na\u0161 razmak rok optimalen. Na vodi to za\u010dutimo kot uravnote\u017een in kontroliran zaveslaj.<\/p>\n<\/div><\/section><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3xgxan-19e329984d4a22446da3e8f5d32f61ac\">\n.flex_column.av-3xgxan-19e329984d4a22446da3e8f5d32f61ac{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3xgxan-19e329984d4a22446da3e8f5d32f61ac 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-ksu5jrhk-400bd185731b0b5c60f68f87a8131c98\">\n.avia-image-container.av-ksu5jrhk-400bd185731b0b5c60f68f87a8131c98 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ksu5jrhk-400bd185731b0b5c60f68f87a8131c98 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ksu5jrhk-400bd185731b0b5c60f68f87a8131c98 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-5504 avia-img-lazy-loading-not-5504 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle.jpg\" alt='' title='SUP_Tomaz Jensterle'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/SUP_Tomaz-Jensterle-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-4xefnj-808f092f8a6b21b85dddf0d88def1b97\">\n.flex_column.av-4xefnj-808f092f8a6b21b85dddf0d88def1b97{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4xefnj-808f092f8a6b21b85dddf0d88def1b97 av_one_half  avia-builder-el-8  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src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2.jpg\" alt='' title='Supanje kot trening_2'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2021\/08\/Supanje-kot-trening_2-705x705.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-2fdh9r-37b9f41f4e8df87dd32f8208b4058c08\">\n.flex_column.av-2fdh9r-37b9f41f4e8df87dd32f8208b4058c08{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2fdh9r-37b9f41f4e8df87dd32f8208b4058c08 av_one_half  avia-builder-el-10  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-ksu5fxgg-068f91fbeba9621e95b2e7fb66738eae '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><ol start=\"3\">\n<li><strong>Zaveslaj<\/strong><\/li>\n<\/ol>\n<p>VBOD: Zgornja roka naj bo rahlo pokr\u010dena, spodnja skoraj iztegnjena, steblo dr\u017eimo \u010dvrsto s celotno dlanjo, kot da bi se hoteli dvigniti na drogu. Pomembno je, da lopatko spredaj \u010dimbolj v celoti potopimo v vodo. Prvi gib naj bo usmerjen navzdol globoko v vodo.<\/p>\n<p>POTEG: poteg izvedemo s spodnjo roko, zgornja roka naj sledi spodnji, slu\u017ei nam kot opora in hkrati nam dolo\u010da smer, zato naj bodo gibi usmerjeni naprej in ne v stran.<\/p>\n<p>Mo\u010d in hitrost nam dolo\u010da prvih 30 cm zaveslaja, ki naj bo izveden natan\u010dno in hitro.<\/p>\n<p>Poteg izvedemo \u0161ele, ko je veslo v celoti potopljeno!<\/p>\n<ol start=\"4\">\n<li><strong>Dvig<\/strong>: poteg naj traja le do gle\u017enjev, nikakor ne nadaljuj zaveslaja za svojim telesom! Med potegom so kolena rahlo pokr\u010dena, zato pri dvigu lopatke iz vode vstanemo in se pripravimo na naslednji zaveslaj.<\/li>\n<\/ol>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0160port nam poleg dobrega po\u010dutja in zdravja nudi mnogo ve\u010d. U\u010di nas discipline, potrpe\u017eljivosti in vztrajnosti. Za la\u017eji za\u010detek in hitrej\u0161i napredek je pomembno, da se ga lotimo na pravi na\u010din, tako z izbiro primerne opreme&#8230;<\/p>\n","protected":false},"author":12,"featured_media":5505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":14,"name":"Plavanje","slug":"plavanje","term_group":0,"term_taxonomy_id":14,"taxonomy":"category","description":"\u017de od nekdaj i\u0161\u010de\u0161 \u0161port s katerim se lahko ukvarja\u0161 vse leto? Potem je plavanje pravi \u0161port zate!\r\nTukaj najde\u0161 nasvete za zimske treninge v bazenu in vsebine, ki te bodo navdu\u0161ile za zabavne igre na pla\u017ei in aktivnosti na vodni gladini ali pod njo.","parent":0,"count":24,"filter":"raw","term_order":"8","url":"https:\/\/www.intersport.si\/blog\/category\/plavanje\/"}],"tags":[216,286,292,297,299,51,52,75,130,131],"class_list":["post-5503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plavanje","tag-poletje","tag-izlet","tag-slovenija","tag-plaza","tag-tomaz-jenstrle","tag-sup","tag-supanje","tag-sport","tag-vadba","tag-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Toma\u017e Jensterle: Supanje kot trening, 1. del<\/title>\n<meta name=\"description\" content=\"V osnovi je supanje vesla\u0161ki \u0161port, primeren za vsakogar. Skozi osnove lahko postane tudi me\u0161anica vadbe mo\u010di in vzdr\u017eljivosti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.si\/blog\/2021\/08\/supanje-kot-trening-1-del\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Toma\u017e Jensterle: Supanje kot trening, 1. del\" \/>\n<meta property=\"og:description\" content=\"V osnovi je supanje vesla\u0161ki \u0161port, primeren za vsakogar. 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