20.500.12556/RUL-185668 Vadbeni program na prostem za razvoj moči Outdoor training program for strength development V raziskavi smo si zastavili dva cilja: (1) predstaviti telovadne vaje za moč z uporabo preprostih pripomočkov in (2) preveriti učinke šesttedenskega vadbenega programa na prostem na izboljšanje moči. V vzorec je bilo vključenih 25 žensk s povprečno starostjo 36 let (SD = 11,98). Vse udeleženke so bile brez gibalnih omejitev, ki bi lahko onemogočale izvedbo vadbenega programa ali testiranja. Za preverjanje učinkov programa smo uporabili šest standardiziranih gibalnih testov: sklece z oporo na kolenih, dvig bokov, zgibe v poševni vesi iz leže na hrbtu, oporo na podlahteh, upogibe trupa in počepe. Eksperimentalna skupina s 15 udeleženkami je izvajala šesttedenski program vadbe za moč, ki je obsegal dve vadbeni enoti na teden. Vsaka enota je vključevala 9–12 vaj za moč celega telesa, izvedenih v dveh težavnostnih stopnjah in v treh serijah z različnim številom ponovitev. Izvedli smo dvofaktorsko analizo variance za ponovljene meritve. Rezultati so pokazali statistično značilne izboljšave v vseh gibalnih testih; napredek je znašal od 25 % pri dvigih bokov do 178 % pri upogibih trupa. Na podlagi statističnih analiz lahko sklepamo, da je bil vadbeni program na prostem učinkovit in je pozitivno vplival na izboljšanje moči žensk. The study has two main objectives: (1) to present strength exercises using simple equipment and (2) to analyse the effects of a 6-week outdoor training program on muscular strength. The sample included 25 women with a mean age of 36 years (SD = 11,98 years). All participants were free of musculoskeletal conditions that could have interfered with their ability to complete the training program or perform the tests. To assess the effects of the program, we selected six standardised motor tests: knee push-ups, hip lifts, inclined pull-ups from a supine position, forearm plank, abdominal crunches, and squats. The experimental group, consisting of 15 participants, completed the six-week strength training program, which comprised two training sessions per week. Each session included 9 to 12 full-body strength exercises performed at two levels of difficulty and organized into three sets with varying repetitions. A two-way repeated measures analysis of variance was conducted. The results demonstrated statistically significant improvements across all motor performance tests with gains ranging from 25% in hip lifts to 178% in abdominal crunches. Based on the statistical analyses, it could be concluded that the outdoor training program was effective and had a positive impact on enhancing women’s strength. šport telesna aktivnost krepilne vaje narava preprosti pripomočki sport physical activity strength exercises nature simle equipment true false true Slovenski jezik Angleški jezik Članek v reviji 2026-08-17 12:23:53 2026-08-17 12:23:55 2026-08-18 04:04:46 0000-00-00 00:00:00 2025 0 0 Str. 49-60 št. 3/4 Letn. 73 2025 0000-00-00 Zaloznikova Objavljeno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 796.01 3024-0603 10.52165/sport.73.3-4.49-60 265072387 SPORT+3-4-25_049-060_Kuznik.pdf SPORT+3-4-25_049-060_Kuznik.pdf 1 F60D4CD66CDF3462C7477EA1CA4AC59D a7c36944600d37195d2327f5df12680d0f8a917523ff57a4e2bfe6869b59f79b 714e4d18-9a26-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=244431 https://journals.uni-lj.si/sport/article/view/24011 1 614caa5d-9a25-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=244430 Fakulteta za šport 0 0 0