{"id":6559,"date":"2026-05-20T11:34:40","date_gmt":"2026-05-20T11:34:40","guid":{"rendered":"https:\/\/www.anagrimsicar.com\/?p=6559"},"modified":"2026-05-20T11:35:06","modified_gmt":"2026-05-20T11:35:06","slug":"pravilna-in-nepravilna-izvedba-vaj-ali-perfect-form-sploh-obstaja-ana-grimsicar","status":"publish","type":"post","link":"https:\/\/www.anagrimsicar.com\/index.php\/2026\/05\/20\/pravilna-in-nepravilna-izvedba-vaj-ali-perfect-form-sploh-obstaja-ana-grimsicar\/","title":{"rendered":"Pravilna in nepravilna izvedba vaj: je \u201cperfect form\u201d res tako pomemben?"},"content":{"rendered":"<p data-start=\"76\" data-end=\"306\">\u010ce pre\u017eivi\u0161 nekaj \u010dasa na fitness socialnih omre\u017ejih, hitro dobi\u0161 ob\u010dutek, da obstaja samo ena pravilna izvedba posamezne vaje. Pogosto vidimo opozorila, da dolo\u010deni gibi avtomatsko vodijo do po\u0161kodb, hernije ali \u201cuni\u010denih kolen\u201d.<\/p>\n<p data-start=\"308\" data-end=\"355\">V praksi pa je realnost precej bolj kompleksna.<\/p>\n<h2 data-section-id=\"127679l\" data-start=\"357\" data-end=\"401\">Kaj sploh pomeni nepravilna izvedba vaje?<\/h2>\n<p data-start=\"403\" data-end=\"544\">Ve\u010dina ljudi si pod nepravilno formo predstavlja gib, ki bo skoraj zagotovo povzro\u010dil po\u0161kodbo. <a href=\"https:\/\/www.instagram.com\/reel\/DW4AbR0DNTL\/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==\">Resnica je, da telo ne deluje tako enostavno.<\/a><\/p>\n<p data-start=\"546\" data-end=\"724\">Seveda obstajajo osnovne smernice za varno in u\u010dinkovito izvedbo vaj. Problem nastane, ko se te smernice za\u010dne predstavljati kot absolutna pravila, ki veljajo enako za vse ljudi.<\/p>\n<p data-start=\"726\" data-end=\"811\">Forma se v praksi razlikuje skoraj pri vsakem posamezniku zaradi razli\u010dnih faktorjev:<\/p>\n<ul data-start=\"812\" data-end=\"929\">\n<li data-section-id=\"6wqrh6\" data-start=\"812\" data-end=\"824\">anatomije,<\/li>\n<li data-section-id=\"1e1d5tc\" data-start=\"825\" data-end=\"843\">dol\u017eine okon\u010din,<\/li>\n<li data-section-id=\"1jbfl1q\" data-start=\"844\" data-end=\"857\">mobilnosti,<\/li>\n<li data-section-id=\"186s3t0\" data-start=\"858\" data-end=\"877\">trening izku\u0161enj,<\/li>\n<li data-section-id=\"xulz8y\" data-start=\"878\" data-end=\"898\">preferenc gibanja,<\/li>\n<li data-section-id=\"1w21v0c\" data-start=\"899\" data-end=\"929\">in predvsem ciljev treninga.<\/li>\n<\/ul>\n<p data-start=\"931\" data-end=\"1049\">To pomeni, da dve osebi lahko isto vajo izvajata nekoliko druga\u010de, pa je izvedba pri obeh \u0161e vedno popolnoma ustrezna.<\/p>\n<hr data-start=\"1051\" data-end=\"1054\" \/>\n<h2 data-section-id=\"7wl8ne\" data-start=\"1056\" data-end=\"1084\">\u201cPerfect form\u201d ne obstaja<\/h2>\n<p data-start=\"1086\" data-end=\"1220\">Na internetu pogosto vidimo idealizirano verzijo izvedbe vaj \u2014 popolnoma raven hrbet, popolnoma simetri\u010den gib in \u201cu\u010dbeni\u0161ka\u201d tehnika.<\/p>\n<p data-start=\"1222\" data-end=\"1262\">Ampak \u010dlove\u0161ko gibanje ni tako sterilno.<\/p>\n<p data-start=\"1264\" data-end=\"1422\">Telo je zelo prilagodljivo in razli\u010dni \u0161porti zahtevajo razli\u010dne strategije gibanja. Kar je optimalno za eno osebo ali en cilj, ni nujno optimalno za drugega.<\/p>\n<p data-start=\"1424\" data-end=\"1490\">Dober primer tega so razlike med powerliftingom in bodybuildingom.<\/p>\n<hr data-start=\"1492\" data-end=\"1495\" \/>\n<h2 data-section-id=\"1titnz3\" data-start=\"1497\" data-end=\"1541\">Razli\u010dni cilji zahtevajo razli\u010dne izvedbe<\/h2>\n<p data-start=\"1543\" data-end=\"1649\">Pri powerliftingu je cilj premakniti \u010dim ve\u010djo te\u017eo. Zato powerlifterji obi\u010dajno izvajajo po\u010depe tako, da:<\/p>\n<ul data-start=\"1650\" data-end=\"1757\">\n<li data-section-id=\"a9mt8\" data-start=\"1650\" data-end=\"1697\">imajo te\u017eo razporejeno preko celotnega stopala,<\/li>\n<li data-section-id=\"1ux2tj2\" data-start=\"1720\" data-end=\"1757\">optimizirajo tehniko, da je izguba maksimalne mo\u010di \u010dim manj\u0161a.<\/li>\n<\/ul>\n<div id=\"attachment_6560\" style=\"width: 210px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6560\" class=\"size-medium wp-image-6560\" src=\"https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-200x300.jpeg\" alt=\"Osebno trenerstvo powerlifting in trening mo\u010di\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-200x300.jpeg 200w, https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-683x1024.jpeg 683w, https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-768x1152.jpeg 768w, https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-1024x1536.jpeg 1024w, https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-1365x2048.jpeg 1365w, https:\/\/www.anagrimsicar.com\/wp-content\/uploads\/2026\/05\/IMG_1811-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><p id=\"caption-attachment-6560\" class=\"wp-caption-text\">Osebno trenerstvo, treningi za mo\u010d.<\/p><\/div>\n<p data-start=\"1759\" data-end=\"1835\">Pri bodybuildingu pa je cilj pogosto maksimalna obremenitev dolo\u010dene mi\u0161ice.<\/p>\n<p data-start=\"1837\" data-end=\"1886\">Zato lahko pri vajah, kot je sissy squat, vidimo:<\/p>\n<ul data-start=\"1887\" data-end=\"1976\">\n<li data-section-id=\"1t9bb22\" data-start=\"1887\" data-end=\"1912\">kolena mo\u010dno \u010dez prste,<\/li>\n<li data-section-id=\"16b10r0\" data-start=\"1913\" data-end=\"1942\">te\u017ea ne bo razporejena preko celotnega stopala,<\/li>\n<li data-section-id=\"jo3jds\" data-start=\"1943\" data-end=\"1976\">obseg giba bo ve\u010dji, s poudarkom na kvadricepsih.<\/li>\n<\/ul>\n<p data-start=\"1978\" data-end=\"2102\">Na socialnih omre\u017ejih bi marsikdo tak\u0161no izvedbo ozna\u010dil za \u201cnapa\u010dno\u201d, vendar gre v resnici samo za druga\u010den namen<a href=\"https:\/\/www.anagrimsicar.com\/index.php\/ponudba-in-cenik-osebnih-treningov-ana-grimsicar\/\"> treninga<\/a>.<\/p>\n<hr data-start=\"2104\" data-end=\"2107\" \/>\n<h2 data-section-id=\"5c7t58\" data-start=\"2109\" data-end=\"2148\">Ali slaba tehnika povzro\u010da po\u0161kodbe?<\/h2>\n<p data-start=\"2150\" data-end=\"2274\">Tehnika lahko vpliva na obremenitev dolo\u010denih struktur, vendar po\u0161kodbe obi\u010dajno niso posledica samo enega \u201cnapa\u010dnega\u201d giba.<\/p>\n<p data-start=\"2276\" data-end=\"2312\">V ve\u010dini primerov je glavni problem:<\/p>\n<ul data-start=\"2313\" data-end=\"2485\">\n<li data-section-id=\"77hlj9\" data-start=\"2313\" data-end=\"2349\">preve\u010d treninga v prekratkem \u010dasu,<\/li>\n<li data-section-id=\"2g4yg9\" data-start=\"2350\" data-end=\"2372\">prehitra progresija,<\/li>\n<li data-section-id=\"t4ae42\" data-start=\"2373\" data-end=\"2409\">previsok volumen ali intenzivnost,<\/li>\n<li data-section-id=\"ltfhlh\" data-start=\"2410\" data-end=\"2431\">slaba regeneracija,<\/li>\n<li data-section-id=\"ei1dco\" data-start=\"2432\" data-end=\"2454\">kroni\u010dna utrujenost,<\/li>\n<li data-section-id=\"1dqs1qx\" data-start=\"2455\" data-end=\"2485\">stres in pomanjkanje spanja.<\/li>\n<\/ul>\n<p data-start=\"2487\" data-end=\"2552\">Telo ima veliko sposobnost prilagajanja \u2014 \u010de mu damo dovolj \u010dasa.<\/p>\n<p data-start=\"2554\" data-end=\"2595\">Najve\u010dja napaka pri treningu je obi\u010dajno preve\u010d in prehitro.<\/p>\n<hr data-start=\"2617\" data-end=\"2620\" \/>\n<h2 data-section-id=\"zcf95y\" data-start=\"2622\" data-end=\"2666\">Kaj je dejansko pomembno pri izvedbi vaj?<\/h2>\n<p data-start=\"2668\" data-end=\"2728\">Namesto obsesivnega iskanja \u201cperfect form\u201d je bolj pomembno:<\/p>\n<ul data-start=\"2729\" data-end=\"2844\">\n<li data-section-id=\"2nzs0u\" data-start=\"2729\" data-end=\"2760\">da se dr\u017ei\u0161 osnovnih smernic,<\/li>\n<li data-section-id=\"pkem42\" data-start=\"2786\" data-end=\"2812\">da progresira\u0161 postopno,<\/li>\n<li data-section-id=\"qmpu1r\" data-start=\"2813\" data-end=\"2844\">in da spremlja\u0161 odziv telesa.<\/li>\n<\/ul>\n<p data-start=\"2846\" data-end=\"2969\">\u010ce med treningom nima\u0161 bole\u010din in dolgoro\u010dno napreduje\u0161, odstopanja od \u201cu\u010dbeni\u0161ke\u201d tehnike niso problemati\u010dna.<\/p>\n<p data-start=\"2971\" data-end=\"3013\">Dobra tehnika ni ena univerzalna pozicija.<\/p>\n<p data-start=\"3015\" data-end=\"3042\">Dobra tehnika je tista, ki:<\/p>\n<ul data-start=\"3043\" data-end=\"3154\">\n<li data-section-id=\"1tl0p7q\" data-start=\"3043\" data-end=\"3069\">ustreza tvoji anatomiji,<\/li>\n<li data-section-id=\"gq0uym\" data-start=\"3070\" data-end=\"3090\">podpira tvoj cilj,<\/li>\n<li data-section-id=\"1ug2nwj\" data-start=\"3091\" data-end=\"3109\">omogo\u010da napredek,<\/li>\n<li data-section-id=\"k9hjfm\" data-start=\"3110\" data-end=\"3154\">in jo lahko dolgoro\u010dno izvaja\u0161 brez te\u017eav.<\/li>\n<\/ul>\n<hr data-start=\"3156\" data-end=\"3159\" \/>\n<h2 data-section-id=\"1bjvsqt\" data-start=\"3161\" data-end=\"3173\">Zaklju\u010dek<\/h2>\n<p data-start=\"3175\" data-end=\"3289\">Socialna omre\u017eja pogosto prikazujejo trening preve\u010d \u010drno-belo \u2014 kot da obstajata samo pravilna in napa\u010dna izvedba.<\/p>\n<p data-start=\"3291\" data-end=\"3342\">V realnosti pa je gibanje veliko bolj individualno.<\/p>\n<p data-start=\"3571\" data-end=\"3701\">Namesto lovljenja popolne forme se zato raje <a href=\"https:\/\/www.anagrimsicar.com\/index.php\/treningi-osebni-in-online-trening-ana-grimsicar\/\">osredoto\u010di na kvaliteten trening, postopno napredovanje in dolgoro\u010dno konsistentnost in spremljanje tvojih\u00a0 biopsihosocialnih okoli\u0161\u010din<\/a> (stres, utrujenost, spanje).<\/p>\n<p data-start=\"3571\" data-end=\"3701\">\n","protected":false},"excerpt":{"rendered":"<p>\u010ce pre\u017eivi\u0161 nekaj \u010dasa na fitness socialnih omre\u017ejih, hitro dobi\u0161 ob\u010dutek, da obstaja samo ena pravilna izvedba posamezne vaje. Pogosto vidimo opozorila, da dolo\u010deni gibi avtomatsko vodijo do po\u0161kodb, hernije&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6051,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[37,33,32,36,35],"tags":[],"post_folder":[],"class_list":{"0":"post-6559","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-online-coaching-osebno-trenerstvo-na-daljavo","8":"category-calisthenics-vadba-z-lastno-tezo","9":"category-osebno-trenerstvo","10":"category-tekmovanja","11":"category-zivljenjski-slog"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pravilna in nepravilna izvedba vaj: je \u201cperfect form\u201d res tako pomemben? - Ana Grim&scaron;i\u010dar<\/title>\n<meta name=\"description\" content=\"Ali nepravilna forma res povzro\u010da po\u0161kodbe? 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