{"id":8558,"date":"2021-11-09T14:00:12","date_gmt":"2021-11-09T13:00:12","guid":{"rendered":"https:\/\/akrobat.mojaposta.net\/7-odlicnih-vaj-ki-jih-lahko-izvajate-doma-na-speed-bouncer-trampolinu\/"},"modified":"2026-06-18T20:06:49","modified_gmt":"2026-06-18T18:06:49","slug":"7-odlicnih-vaj-ki-jih-lahko-izvajate-doma-na-speed-bouncer-trampolinu","status":"publish","type":"post","link":"https:\/\/akrobat.com\/sl\/7-odlicnih-vaj-ki-jih-lahko-izvajate-doma-na-speed-bouncer-trampolinu\/","title":{"rendered":"7 odli\u010dnih vaj, ki jih lahko izvajate doma na Speed Bouncer trampolinu"},"content":{"rendered":"<p style=\"text-align: center\"><em>Vadba na Speed Bouncer trampolinih je vedno bolj priljubljena. Z njo krepimo sr\u010dno-\u017eilni sistem in mi\u0161ice celega telesa. Seveda pa je pri tem klju\u010dnega pomena, da vaje na trampolinu izvajamo pravilno, zato smo pripravili nekaj najbolj u\u010dinkovitih vaj z navodili, ki jih lahko izvajate kar doma.<\/em><\/p>\n<p><!--more--><\/p>\n<hr>\n<h2><strong>1. Twists <\/strong><span style=\"font-weight: bold\">(Twisti)<\/span><\/h2>\n<p>Twisti na trampolinu so priljubljena vadba, ki aktivira mi\u0161ice celotnega telesa. Poskakovanje je \u017ee tako u\u010dinkovita kardio vadba, obra\u010danje v bokih pa dodatno vpliva na <span style=\"font-weight: bold\">noge, mi\u0161ice jedra in zgornji del telesa<\/span>. Poskakovanje na mehki podlagi trampolina je prijaznej\u0161e do sklepov in kosti, za intenzivnej\u0161o vadbo pa lahko pove\u010date hitrost poskakovanja.<\/p>\n<p><span style=\"font-weight: bold\">Izvedba:<\/span><\/p>\n<ul>\n<li>Stojte na sredini trampolina in za\u010dnite poskakovati.<\/li>\n<li>Medtem ko se odbijate, obra\u010dajte noge v eno stran in trup v nasprotno stran, pri \u010demer mo\u010dno napnite mi\u0161ice jedra.<\/li>\n<li>To ponovite pri naslednjem odboju, tokrat se obra\u010dajte v drugo stran.<\/li>\n<\/ul>\n<h2><strong>2. Jumping Jacks (Jumping Jack poskoki)<\/strong><\/h2>\n<p>Jumping Jacks poskoki so odli\u010dna aerobna vaja, katere izvedba je skorajda identi\u010dna tisti, ki jo izvajamo na tleh. Dodatna prednost vadbe na trampolinu pa je ta, da so stopala in sklepi izpostavljeni veliko manj\u0161im pritiskom kot pa je to na trdi podlagi. Lahko jo izvajate po\u010dasi kot del ogrevanja, njena intenzivnej\u0161a izvedba pa je odli\u010den na\u010din visoko intenzivne kardio vadbe.<\/p>\n<p style=\"text-align: left\"><img decoding=\"async\" src=\"https:\/\/f.hubspotusercontent10.net\/hubfs\/7042610\/BLOG\/TRAMPOLINES\/7%20great%20exercises%20that%20you%20can%20do%20at%20home%20on%20the%20Speed%20Bouncer%20trampoline\/7%20great%20exercises%20on%20your%20Speed%20Bouncer%20trampoline%20-%20PIC01.jpg\" alt=\"7 great exercises on your Speed Bouncer trampoline - PIC01\" width=\"450\" loading=\"lazy\" style=\"width: 450px;margin: 30px auto;display: block\"><\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify\">Vajo za\u010dnete s poskoki na trampolinu in pri vsakem doskoku oziroma odskoku izmeni\u010dno menjate noge narazen in skupaj. Tako se enkrat odrinete s trampolina z nogami narazen in drugi\u010d z nogami skupaj.<\/li>\n<li style=\"text-align: justify\">Ko so noge v razkoraku, tudi roke ob telesu dvignete v vzro\u010denje navzgor in ko so noge skupaj, so tudi roke v priro\u010denju ob telesu.<\/li>\n<\/ul>\n<h2><strong>3. Ab Rocks (Zibanje trupa)<\/strong><\/h2>\n<p>Ko potrebujete nekoliko po\u010ditka od vsega poskakovanja, poizkusite z odli\u010dno vajo za trebu\u0161ne mi\u0161ice. Ta vaja vam omogo\u010da, da izkoristite prilagodljivost <a href=\"https:\/\/www.akrobat.com\/si\/trampolines\/public-use-trampolines\/speed-bouncer\" rel=\"noopener\" style=\"font-weight: bold\">Speed Bouncer trampolina<\/a> na \u010dim bolj ustvarjalen na\u010din. <span style=\"font-weight: bold\">Zibanje trupa stimulira osrednje trebu\u0161ne mi\u0161ice,<\/span> mehka povr\u0161ina trampolina pa pri tem manj obremenjuje hrbet. Zato je vaja primerna za vse ljudi, ne glede na njihovo telesno pripravljenosti.<\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify\">Usedite se na rob trampolina in noge polo\u017eite na tla.<\/li>\n<li style=\"text-align: justify\">Ule\u017eite se na hrbet in roke polo\u017eite za glavo.<\/li>\n<li style=\"text-align: justify\">Sedaj pa se za\u010dnete zibati tako, da kolena potisnete proti prsim, \u017eelodec in popek pa potisnete proti povr\u0161ini trampolina.<\/li>\n<li style=\"text-align: justify\">Med zibanjem naprej in nazaj naj bodo kolena pod kotom 90\u00b0.<\/li>\n<\/ul>\n<h2><strong>4. Plank (Deska)<\/strong><\/h2>\n<p>Polo\u017eaj deske je zelo priljubljena vaja na <a href=\"https:\/\/www.akrobat.com\/si\/trampolines\/public-use-trampolines\/speed-bouncer\" rel=\"noopener\" target=\"_blank\" style=\"font-weight: bold\">Speed Bouncer trampolinih<\/a>, saj pri njej <span style=\"font-weight: bold\">aktiviramo vse mi\u0161ice na\u0161ega telesa.<\/span> Z njo krepimo mi\u0161ice zgornjega dela telesa, jedra in zadnjice. Prednost polo\u017eaja deske je v tem, da lahko njeno te\u017eavnost prilagajate svojim sposobnostim. Za te\u017ejo izvedbo lahko dvignete eno nogo, ali pa izmenjujete polo\u017eaj v opori na podlakteh in v opori na dlaneh.<\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify\">Postavite se v oporo na podlakteh, ki so na povr\u0161ini trampolina. S trupom ste obrnjeni proti povr\u0161ini trampolina, noge pa imate iztegnjene za seboj.<\/li>\n<li style=\"text-align: justify\">Polo\u017eaj zadr\u017eite 30 sekund ali ve\u010d.<\/li>\n<\/ul>\n<h2><strong>5. Jump squat (Poskok iz po\u010depa)<\/strong><\/h2>\n<p>Po\u010depi so odli\u010dna vaja, ki jo mnogi vklju\u010dijo v svojo vadbo ne glede na to, ali jo izvajajo na trampolinu ali zunaj njega. \u010ce pa k temu dodamo \u0161e poskok, potem dodatno aktiviramo \u0161e mi\u0161ice nog, bokov in zadnjice, pri \u010demer je vadba na trampolinu bistveno prijaznej\u0161a do na\u0161ih sklepov.<\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li>Za\u010dnite s poskoki po trampolinu z nogami v \u0161irini bokov.<\/li>\n<li>Pri vsakem drugem skoku raz\u0161irite noge tako, da naredite po\u010dep.<\/li>\n<li>Polo\u017eaj zadr\u017eite nekaj sekund, nato pa nadaljujte z naslednjim poskokom.<\/li>\n<\/ul>\n<h2><strong>6. Trampoline Lunges (Izpadni korak na trampolin)<\/strong><\/h2>\n<p>Izpadni koraki so odli\u010dna vaja za krepitev mi\u0161ic nog in zadnjice, zato je tudi izjemno priljubljena. \u010ce pa jo izvajate na trampolinu z aktivnim odrivom, pa je izvedba \u0161e nekoliko te\u017eja in jo je mogo\u010de uporabiti tudi kot kardio vadbo.<\/p>\n<p style=\"text-align: left\"><img decoding=\"async\" src=\"https:\/\/f.hubspotusercontent10.net\/hubfs\/7042610\/BLOG\/TRAMPOLINES\/7%20great%20exercises%20that%20you%20can%20do%20at%20home%20on%20the%20Speed%20Bouncer%20trampoline\/7%20great%20exercises%20on%20your%20Speed%20Bouncer%20trampoline%20-%20PIC02.jpg\" alt=\"7 great exercises on your Speed Bouncer trampoline - PIC02\" width=\"550\" loading=\"lazy\" style=\"width: 550px;margin: 30px auto;display: block\"><\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify\">Eno nogo postavite na trampolin, druga ostane na tleh za vami. Pazite, da koleno prve noge ne sega preko prstov stopala.<\/li>\n<li style=\"text-align: justify\">Sedaj pa zadnjo nogo pokr\u010deno dvignite v smeri naprej tako, da kolena segajo do prsnega ko\u0161a. Za te\u017ejo izvedbo lahko pri tem naredite tudi poskok.<\/li>\n<li style=\"text-align: justify\">Nogo vrnite nazaj na tla, z nogo, ki je bila na trampolinu, pa naredite \u0161e izpadni korak na tleh v smeri nazaj.<\/li>\n<li style=\"text-align: justify\">Isto nogo zopet postavite na trampolin in ponovite vajo.<\/li>\n<li style=\"text-align: justify\">Celotno izvedbo ponovite tudi z drugo nogo.<\/li>\n<\/ul>\n<h2><strong>7. Bouncing Push Up (Sklece z odbijanjem od trampolina)<\/strong><\/h2>\n<p>Sklece so vsekakor najbolj raz\u0161irjena vaja za zgornji del telesa, s katero krepimo mi\u0161ice rok, ramen in prsi. Mehka povr\u0161ina trampolina pa vajo nekoliko ote\u017ei, zaradi \u010desar so njeni u\u010dinki toliko ve\u010dji. Hkratno odbijanje na mehki povr\u0161ini absorbira sile, zato je pritisk na sklepe manj\u0161i.<\/p>\n<p style=\"text-align: left\"><img decoding=\"async\" src=\"https:\/\/f.hubspotusercontent10.net\/hubfs\/7042610\/BLOG\/TRAMPOLINES\/7%20great%20exercises%20that%20you%20can%20do%20at%20home%20on%20the%20Speed%20Bouncer%20trampoline\/7%20great%20exercises%20on%20your%20Speed%20Bouncer%20trampoline%20-%20PIC03.jpg\" alt=\"7 great exercises on your Speed Bouncer trampoline - PIC03\" width=\"550\" loading=\"lazy\" style=\"width: 550px;margin: 30px auto;display: block\"><\/p>\n<p><span style=\"font-weight: bold\">Izvedba<\/span><span style=\"font-weight: bold\">:<\/span><\/p>\n<ul>\n<li>Postavite se v polo\u017eaj za skleco tako, da imate dlani na povr\u0161ini trampolina v nekoliko \u0161ir\u0161em polo\u017eaju, stopala pa na tleh.<\/li>\n<li>Sedaj pa pokr\u010dite roke v komolcih in naredite skleco, nato pa se odrinite z zgornjim delom telesa in pristanite z rokami nekoliko bolj skupaj.<\/li>\n<li>Vrnite se v polo\u017eaj s \u0161ir\u0161o postavitvijo rok in vajo ponovite.<\/li>\n<\/ul>\n<p>Ne glede na to, za katere vaje se boste odlo\u010dili, je pomembno, <span style=\"font-weight: bold\">da se pred tem tudi dobro ogrejete.<\/span> Nikakor pa ne pozabite tudi na pravilno dr\u017eo, pri kateri \u0161e posebej aktivirate mi\u0161ice jedra in medeni\u010dnega dna.<\/p>\n<hr>\n<p style=\"text-align: center\"><a href=\"https:\/\/akrobat.com\/si\/trampolines\" rel=\"noopener\" target=\"_blank\" style=\"font-weight: bold\">Oglejte si trampoline Akrobat, &nbsp;ki se pona\u0161ajo s trajno kakovostjo, izjemno izvedbo in nudijo maksimalno varnost. Pa \u0161e zabavni so! &gt;&gt;<\/a><\/p>\n<p><a href=\"https:\/\/akrobat.com\/si\/trampolines\" rel=\"noopener\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/f.hubspotusercontent10.net\/hubfs\/7042610\/BLOG\/TRAMPOLINES\/CTA-Akrobat-Trampolini-SLO.jpg\" alt=\"Oglejte si trampoline Akrobat, \u00a0ki se pona\u0161ajo s trajno kakovostjo, izjemno izvedbo in nudijo maksimalno varnost. Pa \u0161e zabavni so!\" width=\"550\" style=\"width: 550px;display: block;margin: 0px auto;height: auto;max-width: 100%\" loading=\"lazy\" height=\"192\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vadba na Speed Bouncer trampolinih je vedno bolj priljubljena. Z njo krepimo sr\u010dno-\u017eilni sistem in&#8230;<\/p>\n","protected":false},"author":5,"featured_media":8559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[267],"tags":[451,450,448],"class_list":["post-8558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trampolini","tag-trampolini-za-javno-uporabo","tag-vadba","tag-zdravje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 odli\u010dnih vaj, ki jih lahko izvajate doma na Speed Bouncer trampolinu - Akrobat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/akrobat.com\/sl\/7-odlicnih-vaj-ki-jih-lahko-izvajate-doma-na-speed-bouncer-trampolinu\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 odli\u010dnih vaj, ki jih lahko izvajate doma na Speed Bouncer trampolinu - Akrobat\" \/>\n<meta property=\"og:description\" content=\"Vadba na Speed Bouncer trampolinih je vedno bolj priljubljena. 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