{"id":6153,"date":"2022-01-25T12:00:36","date_gmt":"2022-01-25T11:00:36","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=6153"},"modified":"2022-02-22T10:47:30","modified_gmt":"2022-02-22T09:47:30","slug":"vadba-doma-vaje-za-kogarkoli-kjerkoli-in-kadarkoli","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2022\/01\/vadba-doma-vaje-za-kogarkoli-kjerkoli-in-kadarkoli\/","title":{"rendered":"Vadba doma: Vaje za kogarkoli, kjerkoli in kadarkoli"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kytyqyd5-888585672481a1a23973692743ebc380 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Gibanje je najbolj\u0161e orodje za premagovanje vsakodnevnega stresa in ohranjanje zdravega, gibljivega in fit telesa. Po dolgem, napornem dnevu pa kljub temu zavedanju marsikdo preprosto ne najde dovolj \u010dasa, energije ali motivacije za vadbo. Naslednji\u010d, ko se boste zna\u0161li na kav\u010du s polnimi usti izgovorov, se spomnite na to, da za bolj\u0161e po\u010dutje ne potrebujete veliko &#8211; niti \u010dasa, niti prostora in niti \u0161portne opreme.<\/p>\n<p>Osebna trenerka Martina Tarle je zato pripravila nekaj razli\u010dnih sklopov vaj, ki jih lahko izvaja kdorkoli, kjerkoli in kadarkoli. Naj bo v paru, v pisarni ali v spalnici pred spanjem &#8211; va\u017eno, da se \u0161porta!<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-2  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-kytzlgt3-cd427941fc131512d30a56a4662e11fc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Vaje za sprostitev po napornem dnevu<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kytzndrv-a8e51b8cab95044eb555a41b5211ce49 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Najbolj\u0161e zdravilo za va\u0161e telo je, \u010de mu po napornem dnevu namenite nekaj prijetnih gibalnih trenutkov. Z vadbo za\u010dnite v polo\u017eaju na vseh \u0161tirih, tako da so roke pod rameni in kolena pod kolki, glava je v podalj\u0161ku hrbtenice.<\/p>\n<p>Sedaj pa z vdihom vretence po vretence podalj\u0161ate hrbtenico v smeri navzgor, brado potisnete proti prsim, nato pa z izdihom hrbtenico spustite navzdol in glavo zopet podalj\u0161ate s hrbtenico. Celotno gibanje ponovite 3-krat.<\/p>\n<p>Iz polo\u017eaja na vseh \u0161tirih se dvignete v stre\u0161ico tako, da so stopala na tleh in ramena potiskate proti tlom. Nato se spustite na kolena in naredite globok razteg tako, da se z izdihom usedete na pete nazaj in roke iztegnete dale\u010d pred seboj. Greste v polo\u017eaj na vseh \u0161tirih in celotno gibanje \u0161e enkrat ponovite.<\/p>\n<p>Sedaj pa se iz sede\u010dega polo\u017eaja na petah po\u010dasi gibate s telesom naprej v oporo na rokah in s pogledom glave usmerjenim naprej, nato pa se zopet vra\u010date nazaj v sede\u010di polo\u017eaj na petah in z rokami iztegnjenimi naprej.<\/p>\n<p>Iz tega polo\u017eaja potujete navzgor na kolena in v polo\u017eaj na vseh \u0161tirih ter nadaljujte z gibanjem v stre\u0161ico. Iz stre\u0161ice mo\u010dno stisnite mi\u0161ice hrbta in trebuha in preidite zopet v oporo na rokah z glavo v podalj\u0161ku hrbtenice. Celotno gibanje ponovite \u0161e enkrat in ga zaklju\u010dite z raztegom v sede\u010dem polo\u017eaju na petah in iztegnjenimi rokami naprej.<\/p>\n<p>Vadbo zaklju\u010dite v polo\u017eaju tur\u0161kega seda. Z rokami potujte v vzro\u010denje navzgor in naredite globok vdih, nato pa z izdihom sklenite dlani in z njimi potujte navzdol proti prsnemu ko\u0161u. Zahvalite se sebi in nekaj trenutkov namenite izklju\u010dno svojim mislim.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kytzrv74-19ed6a76bddf907087ff0881348b0811\">\n.avia-video.av-kytzrv74-19ed6a76bddf907087ff0881348b0811{\nbackground-image:url(https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2022\/01\/martina-tarle-vaje-za-sprostitev-po-napornem-dnevu.jpg);\n}\n<\/style>\n<div  class='avia-video av-kytzrv74-19ed6a76bddf907087ff0881348b0811 avia-video-16-9 av-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/youtu.be\/O7OyaJbpqHY'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Vaje za sprostitev po napornem dnevu\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/O7OyaJbpqHY?feature=oembed&autoplay=0&loop=0&controls=1&mute=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-7  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-kytzsrrz-9002cadef36aa8f7cfe05f49130eb061 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Vadba v paru<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kytztpi1-eaed0b0c01cf190665a90cf5e43ba9d3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z nekaj enostavnimi vajami v paru lahko u\u010dinkovito zdru\u017eite vadbo za mo\u010d in vadbo za raztezanje. Za vadbo potrebujete le nekaj dobre volje (in dobrega partnerja).<\/p>\n<p>Za\u010dnite tako, da s partnerjem stojite drug proti drugem. Nato pa se po\u010dasi z glavo in vretence po vretence gibate v globok predklon. Gibanje nadaljujte z gibanjem rok naprej, dokler ne pridete v polo\u017eaj opore na rokah in stopalih.<\/p>\n<p>Sledi gibanje z zadnjico navzgor v polo\u017eaj stre\u0161ice, kjer naredite dolg razteg nazaj. Sledi gibanje naprej v oporo na rokah, boke spustite in glavo zaklonite nazaj. Celotno gibanje ponovite \u0161e 2-krat in ga zaklju\u010dite v opori na stopalih in rokah.<\/p>\n<p>Iz opore na stopalih in rokah izmeni\u010dno pritegujte desno in levo koleno na va\u0161e prsi. Celotno gibanje ponovite 6-krat, nato pa zopet naredite polo\u017eaj stre\u0161ice, kjer se globoko predihate.<\/p>\n<p>Iz stre\u0161ice sledi gibanje v oporo. Mo\u010dnej\u0161i vztrajajte v opori na stopalih in rokah, \u0161ibkej\u0161i pa na rokah in kolenih. S partnerjem naredite izmeni\u010dno nekaj dotikov z dlanmi in vajo zaklju\u010dite v polo\u017eaju stre\u0161ice. Iz stre\u0161ice naredite z eno nogo korak naprej v izpadni korak, priklju\u010dite drugo nogo in se iz predklona po\u010dasi poravnate.<\/p>\n<p>S svojim partnerjem se primete za roke, stopala so v \u0161irini bokov. Z izdihom naredite po\u010dep in se z vdihom vra\u010date v osnovni polo\u017eaj. Celotno gibanje ponovite 6-krat.<\/p>\n<p>Sedaj pa se z rokami spustite in eno nogo pomaknete nazaj tako, da ste v izpadnem koraku. Mo\u010dnej\u0161i vztrajajte v tem polo\u017eaju in medtem izvajajte kro\u017eenje z iztegnjenimi rokami nazaj. La\u017eja izvedba pa je, da izvajate gibanje gor in dol, isto\u010dasno pa kro\u017eite z iztegnjenimi rokami nazaj.<\/p>\n<p>Za zaklju\u010dek se iz vzravnanega polo\u017eaja po\u010dasi gibate v globok predklon, v katerem sprostite vse mi\u0161ice in se predihate, nato pa se vretence po vretence vrnite v za\u010detni polo\u017eaj.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  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-kytzrv74-e0c1f9f7cc4fb031c1e8623f3676e35c\">\n.avia-video.av-kytzrv74-e0c1f9f7cc4fb031c1e8623f3676e35c{\nbackground-image:url(https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2022\/01\/martina-tarle-vadba-v-paru.jpg);\n}\n<\/style>\n<div  class='avia-video av-kytzrv74-e0c1f9f7cc4fb031c1e8623f3676e35c avia-video-16-9 av-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/youtu.be\/6fQthFHiHlY'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Vadba v paru\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/6fQthFHiHlY?feature=oembed&autoplay=0&loop=0&controls=1&mute=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-12  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-kytzyij3-9a0c35ffdbd8b85ba320d171ad43ea97 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Vaje za miren spanec<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kytzyz2o-4625f1bdcca908d68f60420d0622c9ab '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kakovosten spanec je pomemben dejavnik, s katerim lahko vplivate na svoje zdravje. Zato si pred njim vzemite nekaj trenutkov in si pripravite prostor, kjer se boste udobno po\u010dutili.<\/p>\n<p>Vadbo za\u010dnite v tur\u0161kem sedu, roke po\u010divajo spro\u0161\u010deno na kolenih, glava je v podalj\u0161ku hrbtenice in se osredoto\u010dite na dihanje skozi nos. Z dolgim izdihom s hrbtenico po\u010dasi potujete nazaj in brado potisnete navzdol proti prsim, nato pa se z vdihom vrnete v za\u010detni polo\u017eaj. Gibanje ponovite 3-krat.<\/p>\n<p>Sledi kro\u017eenje s trupom tako, da poizku\u0161ate narediti \u010dim ve\u010dje kroge in ohranjate stik s svojim dihanjem. Pri gibanju s trupom naprej naredite vdih, pri gibanju nazaj pa dolg izdih.<\/p>\n<p>Sedaj polo\u017eaj tur\u0161kega seda nekoliko odprite, in prenesete te\u017eo na eno stran in se oprite na roko na isti strani. Druga roka je iztegnjena v odro\u010denju, nato pa z odpiranjem v bokih in kolenu potuje pred va\u0161im telesom v popolnoma iztegnjen polo\u017eaj. Sledi izdih in vra\u010danje v prvotni polo\u017eaj. Celotno gibanje ponovite 3-krat.<\/p>\n<p>Zopet se vrnete v tur\u0161ki sed. Sedaj pa z rokami po\u010dasi drsite naprej in naredite s trupom predklon dale\u010d naprej. Naredite dolg razteg, ramena so spro\u0161\u010dena, glava je med rokami. Polo\u017eaj zadr\u017eite, predihate, nato pa se po\u010dasi vretence za vretence vra\u010date v za\u010detni polo\u017eaj.<\/p>\n<p>Vadbo zaklju\u010dite v tur\u0161kem sedu, se sprostite in pomislite na dober spanec.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_one_full  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-kytzrv74-261cb184aeabb53172343873806070b7\">\n.avia-video.av-kytzrv74-261cb184aeabb53172343873806070b7{\nbackground-image:url(https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2022\/01\/martina-tarle-vaje-za-sprostitev-po-napornem-dnevu.jpg);\n}\n<\/style>\n<div  class='avia-video av-kytzrv74-261cb184aeabb53172343873806070b7 avia-video-16-9 av-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/youtu.be\/IBuyc5lLcbg'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Vaje, ki te pripravijo na miren spanec\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/IBuyc5lLcbg?feature=oembed&autoplay=0&loop=0&controls=1&mute=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-17  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-kyu00cm5-37ddb54b474d2fe77629987fc6f510d9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Vaje, ki jih lahko izvajate v pisarni<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kyu00kcf-77c2c8133d8fef5c53f79a27c8416752 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Aktivni odmor v pisarni je zelo pomemben, saj z njim razbremenite mi\u0161ice, ki v sede\u010dem polo\u017eaju najbolj trpijo. Vaje lahko izvajate na stolu, ki pa ga lahko ve\u010dkrat zamenjate tudi z veliko \u017eogo.<\/p>\n<p>Sedite na veliki \u017eogi, pri \u010demer imate stopala zaradi ohranjanja stabilnega polo\u017eaja nekoliko \u0161ir\u0161e. Trup je vzravnan, dlani so sklenjene zadaj za glavo. Z vdihom zapirate komolce naprej in jih z izdihom odpirate nazaj. Gibanje ponovite 3-krat.<\/p>\n<p>Komolci so \u0161e vedno odprti, sedaj pa se s trupom odklanjajte izmeni\u010dno na levo in desno stran, s \u010dimer raztegnete stranski del trupa in kolke. Gibanje ve\u010dkrat ponovite.<\/p>\n<p>Za\u010detni polo\u017eaj ostaja enak, le da sedaj zapirate komolce naprej in isto\u010dasno z izdihom naredite globok predklon trupa naprej. Z vdihom odpirate komolce in se vra\u010date v vzravnan polo\u017eaj. Gibanje ponovite 3-krat.<\/p>\n<p>Vadbo nadaljujete s kro\u017eenjem trupa, tako da z njim sku\u0161ate narediti \u010dim ve\u010dje kroge in se pri tem osredoto\u010dite na dihanje.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-20  el_after_av_one_full  el_before_av_one_full  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-kytzrv74-5ed21e25895b4a5bd2d9fd9d1b7b1f74\">\n.avia-video.av-kytzrv74-5ed21e25895b4a5bd2d9fd9d1b7b1f74{\nbackground-image:url(https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2022\/01\/martina-tarle-vaje-v-pisarni.jpg);\n}\n<\/style>\n<div  class='avia-video av-kytzrv74-5ed21e25895b4a5bd2d9fd9d1b7b1f74 avia-video-16-9 av-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/youtu.be\/ZVYi74L_Bes'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Vaje, ki jih lahko izvaja\u0161 v pisarni\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/ZVYi74L_Bes?feature=oembed&autoplay=0&loop=0&controls=1&mute=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-22  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-kyu033tc-cc936d2074d87be8451d73710aab8512 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Vaje za vse, ki \u017eelite pokuriti odve\u010dne kalorije<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kyu04wdx-6f7cecdb3a7a91a3b9b7d7d47f8c7f40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Z naslednjimi dinami\u010dnimi vajami boste vplivali na celo telo, torej na roke, noge in trup, pri tem pa boste potrebovali le par ro\u010dk in \u017eogo za vadbo.<\/p>\n<p>Stojite vzravnano s stopali nekoliko \u0161ir\u0161e, v predro\u010denju iztegnjeno pa dr\u017eite kilogramske ro\u010dke. Z izdihom se spu\u0161\u010dajte v po\u010dep in se z vdihom vra\u010dajte v za\u010detni polo\u017eaj. Gibanje ponovite 4-krat. Nato roke potujejo v odro\u010denje in se spustite v rahel po\u010dep. Sedaj pa izmeni\u010dno prena\u0161ate te\u017eo na levo in desno stran.<\/p>\n<p>Sedaj stojite v \u0161irini kolkov, v predro\u010denju spredaj pa z dlanmi dr\u017eite \u017eogo za vadbo. Naredite po\u010dep in dva stiska \u017eoge z dlanmi, nato pa se iztegnite navzgor in z \u017eogo potujete v vzro\u010denje navzgor. Celotno gibanje ponovite 4-krat. Nato zadr\u017eite polo\u017eaj v po\u010depu in naredite \u0161e 3 zasuke trupa izmeni\u010dno v vsako stran. Roke so vseskozi iztegnjene v predro\u010denju.<\/p>\n<p>Sedaj se usedete na tla in s pokr\u010denimi nogami stiskate vadbeno \u017eogo med koleni. V iztegnjenih rokah v predro\u010denju dr\u017eite ro\u010dke in se po\u010dasi spu\u0161\u010date s hrbtenico nazaj, kot da bi se \u017eeleli ule\u010di. Vendar pa gibanje zaklju\u010dite prej in se zopet vrnete v sede\u010di polo\u017eaj, z rokami pa greste v vzro\u010denje navzgor. \u017dogo ves \u010das stiskate med nogami.<\/p>\n<p>Vadbo zaklju\u010dite v polo\u017eaju deske, kjer vztrajate vsaj 10, 20 ali 30 sekund oziroma tako dolgo, kot zmore va\u0161e telo.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-25  el_after_av_one_full  el_before_av_one_full  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-kytzrv74-4b8e4de2602c4a4bc77ee8fb397e35e5\">\n.avia-video.av-kytzrv74-4b8e4de2602c4a4bc77ee8fb397e35e5{\nbackground-image:url(https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2022\/01\/martina-tarle-vadba-za-kurjenje-kalorij.jpg);\n}\n<\/style>\n<div  class='avia-video av-kytzrv74-4b8e4de2602c4a4bc77ee8fb397e35e5 avia-video-16-9 av-preview-image avia-video-load-always av-lazyload-immediate av-lazyload-video-embed'  itemprop=\"video\" itemtype=\"https:\/\/schema.org\/VideoObject\"  data-original_url='https:\/\/youtu.be\/F4hHNR1FNKY'><script type='text\/html' class='av-video-tmpl'><div class='avia-iframe-wrap'><iframe loading=\"lazy\" title=\"Vaje za vse, ki \u017eelite pokuriti odve\u010dne kalorije\" width=\"1500\" height=\"844\" src=\"https:\/\/www.youtube.com\/embed\/F4hHNR1FNKY?feature=oembed&autoplay=0&loop=0&controls=1&mute=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div><\/script><div class='av-click-to-play-overlay'><div class=\"avia_playpause_icon\"><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-79ff81c021393065cee878051452f6a6\">\n.flex_column.av-av_one_full-79ff81c021393065cee878051452f6a6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-79ff81c021393065cee878051452f6a6 av_one_full  avia-builder-el-27  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-kyu050aw-7c5eeda2f53aeedf80b85d3b295e6319 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ce potrebujete nekaj dodatne spodbude za gibanje, smo prepri\u010dani, da jo boste z zgornjimi sklopi vaj zagotovo dobili. Ne pozabite le na nekaj dobre volje, vztrajnosti in poguma, s katerimi bo vadba zagotovo \u0161e u\u010dinkovitej\u0161a.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gibanje je najbolj\u0161e orodje za premagovanje vsakodnevnega stresa in ohranjanje zdravega, gibljivega in fit telesa. Po dolgem, napornem dnevu pa kljub temu zavedanju marsikdo preprosto ne najde dovolj \u010dasa, energije ali motivacije za vadbo. <\/p>\n","protected":false},"author":12,"featured_media":6162,"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":[131,132,298,63,75,130],"class_list":["post-6153","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","tag-trening","tag-vadba-doma","tag-zdravje","tag-fitnes","tag-sport","tag-vadba"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vadba doma: Vaje za kogarkoli, kjerkoli in kadarkoli - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Za bolj\u0161e po\u010dutje ne potrebujete veliko - ne \u010dasa, ne prostora, ne opreme. 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