{"id":245,"date":"2025-07-28T15:19:34","date_gmt":"2025-07-28T15:19:34","guid":{"rendered":"https:\/\/neshio.com\/?p=245"},"modified":"2025-07-30T09:33:21","modified_gmt":"2025-07-30T09:33:21","slug":"napacni-sedeci-dvigi","status":"publish","type":"post","link":"https:\/\/neshio.com\/sl\/napacni-sedeci-dvigi\/","title":{"rendered":"Napa\u010dni trebu\u0161njaki: zakaj vam trening trebuha bolj \u0161kodi kot koristi"},"content":{"rendered":"<p>Veliko ljudi za\u010dne vadbo trebuha s po\u010depi - v upanju, da bodo dosegli raven trebuh in mo\u010dne mi\u0161ice jedra. Toda kaj, \u010de je prav ta vaja <strong>ve\u010d uni\u010di kot zgradi.<\/strong>? To izveste v tem \u010dlanku, <strong>Zakaj so klasi\u010dni trebu\u0161njaki pogosto kontraproduktivni<\/strong>katere napake so najpogostej\u0161e in kako jih lahko izbolj\u0161ate.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Sedenje - vaja s slabim slovesom?<\/h2>\n\n\n\n<p>Neko\u010d standardni del vsake telovadbe je danes sporen: klasi\u010dni sede\u010di po\u010dep. Gre za dvig zgornjega dela telesa iz le\u017ee\u010dega polo\u017eaja, pri \u010demer je najbolje uporabiti mo\u010d trebu\u0161nih mi\u0161ic. Vendar je v resnici pogosto videti povsem druga\u010de.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-color has-link-color wp-elements-d88a2ea04ce2b4791039b9120cf7b3c4\" style=\"color:#2c4c3c\">5 najpogostej\u0161ih napak pri trebu\u0161njakih<\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-link-color wp-elements-70f5934dda5d0c4d480655cd9de97839\" style=\"color:#628a78\">1. zagon namesto napetosti<\/h3>\n\n\n\n<p>Veliko ljudi se potegne navzgor z zagonom, namesto da bi posebej aktivirali trebuh. S tem se mi\u0161ice ne obremenjujejo, preobremenijo pa se hrbtenica in upogibalke kolkov.<\/p>\n\n\n\n<p><strong>Posledice:<\/strong> Bole\u010dina v spodnjem delu hrbta, brez prave izgradnje mi\u0161ic.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-link-color wp-elements-d6126bbc7664d94a5cd3622019fbf249\" style=\"color:#628a78\">2. roke na zadnjem delu glave = bole\u010dine v vratu<\/h3>\n\n\n\n<p>Klasi\u010dni na\u010din: roke stisnite za glavo in ob dvigu nezavedno potegnite vrat naprej.<\/p>\n\n\n\n<p><strong>Bolj\u0161e:<\/strong> Konice prstov polo\u017eite le rahlo na sence ali prekri\u017eajte roke pred prsmi.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-link-color wp-elements-b1c48095aec5b283effa6ded532aaf26\" style=\"color:#628a78\">Preve\u010d ponovitev, premalo nadzora<\/h3>\n\n\n\n<p>\u010ce vle\u010dete sede\u010de po\u010depe gor in dol kot stroj, ne trenirate u\u010dinkoviteje - tvegate nepravilno obremenitev.<\/p>\n\n\n\n<p><strong>Bolj\u0161e:<\/strong> Po\u010dasno, nadzorovano zaporedje gibanja. Kakovost pred koli\u010dino.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-link-color wp-elements-f417407bbdfebce82d653b595dae97bf\" style=\"color:#628a78\">4. nepravilna tehnika dihanja<\/h3>\n\n\n\n<p>Veliko ljudi med sedenjem zadr\u017ei dih. To pove\u010duje pritisk v trebuhu in povzro\u010da nestabilnost.<\/p>\n\n\n\n<p><strong>Pravilo:<\/strong> Na poti navzgor izdihnite, na poti nazaj vdihnite.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-link-color wp-elements-3d70c739b25ec7c32b52d4668cec166c\" style=\"color:#628a78\">5. \u0161ibko medeni\u010dno dno? Izogibajte se trebu\u0161njakom!<\/h3>\n\n\n\n<p>Sedenje lahko povzro\u010di ve\u010d \u0161kode, zlasti po nose\u010dnosti ali \u010de imate \u0161ibko medeni\u010dno dno - na primer zaradi pritiska na organe ali mehur navzdol.<\/p>\n\n\n\n<p><strong>Nasvet:<\/strong> Najprej okrepite stabilnost jedra in medeni\u010dnega dna, \u0161ele nato so uporabne dinami\u010dne vaje, kot so sede\u010di po\u010depi.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Kaj se dogaja v telesu med nepravilnim sedenjem?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nazaj:<\/strong> Prevelik pritisk na ledveni del hrbtenice \u2192 Preobremenitev<\/li>\n\n\n\n<li><strong>Vratni del:<\/strong> Napetost zaradi vle\u010denja in zvijanja<\/li>\n\n\n\n<li><strong>Upogibalke kolka:<\/strong> so preobremenjeni \u2192 nevarnost vdrtosti nazaj<\/li>\n\n\n\n<li><strong>Trebu\u0161ne mi\u0161ice:<\/strong> niso optimalno aktivirani \u2192 neu\u010dinkovito usposabljanje<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Bolj\u0161a alternativa - funkcionalna vadba jedra<\/h2>\n\n\n\n<p>\u010ce \u017eelite resni\u010dno okrepiti trebu\u0161ne mi\u0161ice, obstajajo u\u010dinkovitej\u0161e (in varnej\u0161e) metode:<\/p>\n\n\n\n<p>\u2705 <strong>Variacije deske<\/strong> (npr. bo\u010dne deske, deska z dvigovanjem nog)<br>\u2705 <strong>Mrtvi hro\u0161\u010d<\/strong> - za globoko stabilnost jedra<br>\u2705 <strong>Pti\u010dji pes<\/strong> - trenira ravnote\u017eje in nadzor telesa<br>\u2705 <strong>Dr\u017eanje votlega telesa<\/strong> - Posebej u\u010dinkovit in enostaven za sklepe<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Zaklju\u010dek<\/h2>\n\n\n\n<p>Sede\u010di po\u010depi sami po sebi niso slabi - vendar so pogosto <strong>nepravilno izvedena in precenjena<\/strong>. \u010ce se namesto tega posve\u010date predvsem stabilnosti jedra, ne boste le za\u0161\u010ditili hrbta in medeni\u010dnega dna, temve\u010d boste dolgoro\u010dno zgradili tudi temelje za mo\u010dan in funkcionalen center.<\/p>\n\n\n\n<p><strong>Biti mo\u010dan ne pomeni, da se veliko premika\u0161. Pomeni pravilno gibanje.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Veliko ljudi za\u010dne vadbo trebuha s po\u010depi - v upanju, da bodo dosegli raven trebuh in mo\u010dne mi\u0161ice jedra. Toda kaj, \u010de ta vaja bolj \u0161kodi kot koristi? V tem \u010dlanku [...]<\/p>","protected":false},"author":4,"featured_media":252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[14,6],"tags":[],"class_list":["post-245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-biohacking","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Falsche Sit-ups: 5 Fehler, die deinem R\u00fccken schaden<\/title>\n<meta name=\"description\" content=\"Viele machen Sit-ups falsch \u2013 und riskieren R\u00fcckenschmerzen statt Bauchmuskeln. 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Ugotovite, katerih napak se morate izogibati in kaj lahko naredite bolje.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/neshio.com\/sl\/napacni-sedeci-dvigi\/","og_locale":"sl_SI","og_type":"article","og_title":"Falsche Sit-ups: 5 Fehler, die deinem R\u00fccken schaden","og_description":"Viele machen Sit-ups falsch \u2013 und riskieren R\u00fcckenschmerzen statt Bauchmuskeln. 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Doch was, wenn genau diese \u00dcbung mehr kaputtmacht als aufbaut? In diesem Beitrag [&hellip;]","_links":{"self":[{"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/posts\/245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/comments?post=245"}],"version-history":[{"count":0,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/posts\/245\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/media\/252"}],"wp:attachment":[{"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/media?parent=245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/categories?post=245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neshio.com\/sl\/wp-json\/wp\/v2\/tags?post=245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}