{"id":235352,"date":"2020-07-14T16:24:00","date_gmt":"2020-07-14T14:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=235352"},"modified":"2021-03-26T16:29:31","modified_gmt":"2021-03-26T15:29:31","slug":"kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/","title":{"rendered":"Kreativni trening: vje\u017ebe sa vlastitom te\u017einom inspirirane plesom"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Prednosti_treninga_inspiriranih_plesom\" title=\"Prednosti treninga inspiriranih plesom\">Prednosti treninga inspiriranih plesom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Fitness_treninzi_inspirirani_plesom\" title=\"Fitness treninzi inspirirani plesom\">Fitness treninzi inspirirani plesom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Zumba\" title=\"Zumba\">Zumba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Pole_Dance\" title=\"Pole Dance\">Pole Dance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Hip-Hop_Tabata\" title=\"Hip-Hop Tabata\">Hip-Hop Tabata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Masala_Bhangra\" title=\"Masala Bhangra\">Masala Bhangra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Trbusni_plesovi\" title=\"Trbu\u0161ni plesovi\">Trbu\u0161ni plesovi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/#Jazzercise_plesni_kardio\" title=\"Jazzercise (plesni kardio)\">Jazzercise (plesni kardio)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za dosezanje savr\u0161ene, izdefinirane figure nije potrebno dizati mase \u017eeljeza niti provoditi sate na traci za tr\u010danje. Naime, va\u0161 trening se <strong>ne mora sastojati samo od monotonih vje\u017ebi,<\/strong> ve\u0107 od mnogo <strong>razli\u010ditih i zabavnih pokreta.<\/strong> Dovoljno je upaliti glazbu i <strong>prepustiti se ritmu.<\/strong> Ples je jedan od <strong>najboljih treninga za \u010ditavo tijelo uop\u0107e.<\/strong> Radi se o visoko intenzivnom treningu koji<strong> kombinira kardio i trening snage<\/strong> sa svim drugim stilskim plesnim disciplinama. Pritom se ne morate bojati niti \u010dinjenice da ne znate plesati. Iskusni instruktori \u0107e vam na satovima ili video tutorijalima pokazati da <strong>vje\u017ebati kroz ples mo\u017ee zbilja svatko.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg\" alt=\"Kreativni trening: vje\u017ebe sa vlastitom te\u017einom inspirirane plesom\" class=\"wp-image-222343\" width=\"843\" height=\"562\" title=\"Kreativni trening: vje\u017ebe sa vlastitom te\u017einom inspirirane plesom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/selective-focus-photography-of-woman-in-white-sports-864939-mi_n_.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_treninga_inspiriranih_plesom\"><\/span>Prednosti treninga inspiriranih plesom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo<strong> zdravstvenih benefita<\/strong> proizlazi iz intenzivnih treninga inspiriranih raznim plesnim stilovima. Osim o\u010diglednog u\u010dinka kod <strong>ja\u010danja mi\u0161i\u0107ne mase,<\/strong> ples tako\u0111er&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pobolj\u0161ava kardiovaskularno zdravlje<\/strong>&nbsp;&#8211; ukoliko u svoj plan treninga uvrstite intenzivan kardio inspiriran upravo plesom, pravilnim vje\u017ebanjem mo\u017eete pobolj\u0161ati protok krvi u va\u0161em tijelu i tako pripomo\u0107i zdravlju va\u0161eg srca.<\/li><li><strong>poma\u017ee kod mr\u0161avljenja<\/strong> &#8211; plesni treninzi uglavnom dugo traju i intenzivni su te je zato broj potro\u0161enih kalorija zbilja visok. Iz tog razloga je ples idealna vje\u017eba za rje\u0161avanje masnih jastu\u010di\u0107a.<\/li><li><strong>ubla\u017eava stres<\/strong> &#8211; kod vje\u017ebanja se iz na\u0161eg tijela otpu\u0161taju hormoni sre\u0107e &#8211; endorfini. Ukoliko nas tokom treninga vodi i dobra plesna glazba, rje\u0161avanje stresa \u0107e biti jo\u0161 lak\u0161e i br\u017ee. Nadalje, dokazano je kako se ples povezuje ne samo sa smanjenjem stresa, ve\u0107 i sa smanjenjem rizika od demencije u starosti.<\/li><li><strong>ne preoptere\u0107uje tijelo<\/strong>&nbsp;&#8211; skoro svi oblici vje\u017ebanja guraju tijelo iz njegove komfort zone, ali ples mu omogu\u0107ava slobodu. Ako osje\u0107ate da vas izdaje tijelo tokom plesa, ili je istro\u0161eno, sve \u0161to trebate napraviti je promijeniti smjer kretanja i nastaviti.<\/li><li><strong>vje\u017ebate samo s vlastitom te\u017einom<\/strong>&nbsp;&#8211; jedino na \u0161to se u plesnom fitnessu morate koncentrirati je va\u0161a odje\u0107a i \u010dvrsta obu\u0107a. Ona mora biti udobna i ne bi trebala ograni\u010davati pokret.<\/li><li><strong>pobolj\u0161ava koordinaciju<\/strong> &#8211; statistike i mnoga istra\u017eivanja dokazuju da ples poma\u017ee kod pobolj\u0161anja koordinacije tijela, a u slu\u010daju pada ili ozljede, va\u0161e tijelo je sposobnije odr\u017eati ravnote\u017eu i ubla\u017eiti pad.<\/li><li><strong>uzrokuje veselost<\/strong> &#8211; ples nudi raznolikost pokreta. Za vrijeme vje\u017ebanja vodi vas dobra glazba, imate slobodu pokreta i kod vje\u017ebanja nikad ne\u0107ete do\u017eivjeti rutinu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg\" alt=\"Prednosti treninga inspiriranih plesom\" class=\"wp-image-222357\" width=\"843\" height=\"562\" title=\"Prednosti treninga inspiriranih plesom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82454468_2645980228857007_6936145773838991360_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fitness_treninzi_inspirirani_plesom\"><\/span>Fitness treninzi inspirirani plesom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na svijetu postoji <strong>nebrojeno mnogo plesnih stilova<\/strong> od kojih su kasnije nastali <strong>u\u010dinkoviti treninzi.<\/strong> Povezivanje glazbe i vje\u017ebanja postalo je vrlo popularno ve\u0107 jako davno, no mi vam donosimo popis <strong>najpopularnijih vje\u017ebi inspiriranih plesom<\/strong> koje mo\u017eete vje\u017ebati i danas u udobnosti svoga doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"40192,8151,29681,30209,28339,28338,29698,44941,32659,36298,7001,28378,34375,34339,34570,28792,44254,34516,5741,34567,29065,29040,34522,29070\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zumba\"><\/span>Zumba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odmah krenete <strong>njihati bokovima<\/strong> na plesne ritmove salse, sambe i latino ritmova? Onda je zumba ne\u0161to za vas. Radi se o trening fenomenu koji je postao <strong>najpopularniji plesni trening na svijetu.<\/strong> Zumba je, zapravo, kombinacija dva plesna stila &#8211; latinskog i afri\u010dkog. Naj\u010de\u0161\u0107e se zumba, ipak, izvodi upravo na<strong> ritmove latino i moderne glazbe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velika prednost zumbe je ta da ju mogu vje\u017ebati i \u017eene i mu\u0161karci<strong> raznih dobi i fizi\u010dkih sprema.<\/strong> Ukoliko mislite da za plesne treninge morate znati plesati, zumba \u0107e vas uvjeriti u suprotno. Ne radi se ni o kakvim <strong>zahtjevnim figurama,<\/strong> upravo suprotno, radi se o <strong>klasi\u010dnim vje\u017ebama s vlastitom te\u017einom<\/strong> koje jednostavno vje\u017ebate u ritmu glazbe. Postoji nekoliko raznih vrsta zumbe, od treninga aqua zumba u vodi do zumba toninga koje obuhva\u0107aju optere\u0107enje za jo\u0161 ve\u0107u<strong> potro\u0161nju kalorija i toniranje mi\u0161i\u0107a.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja zumbe:<\/h3>\n\n\n\n<p>Ve\u0107 60 minuta intenzivnog vje\u017ebanja zumbe pomo\u0107i \u0107e vam potro\u0161iti <strong>prosje\u010dno 360 kalorija<\/strong> \u0161to je skoro jednako kao za vrijeme 60 minuta laganog tr\u010danja na traci za tr\u010danje. Sudionici jedne manje studije potro\u0161ili su <strong>prosje\u010dno 369 kalorija<\/strong> za 39 minuta vje\u017ebanja zumbe. Nadalje, jo\u0161 jedna studija ustanovila je da se sudionicima, koji su <strong>12 tjedana vje\u017ebali zumbu,<\/strong> popravila aerobna kondicija. Tako je zumba je idealna vje\u017eba za <strong>potro\u0161nju masti, ja\u010danje mi\u0161i\u0107a i fleksibilnosti.<\/strong> Idu\u0107i poznati benefit vje\u017ebanja zumbe je taj da se za vrijeme treninga izmjenjuju<strong> vje\u017ebe s visokim i niskim intenzitetom<\/strong> \u0161to zna\u010dajno poma\u017ee <strong>pove\u0107ati sr\u010dani ritam i izdr\u017eljivost.<\/strong> To dokazuje istra\u017eivanje u kojem su se kod sudionika zumbe u trajanju 12 tjedana, zna\u010dajno pobolj\u0161ali sr\u010dani ritam i sistoli\u010dki tlak. Drugo istra\u017eivanje utvrdilo je da je<strong> vje\u017ebanje zumbe kod \u017eena s prekomjernom tjelesnom te\u017einom<\/strong> doprinijelo kod smanjenja krvnog tlaka i tjelesne mase.&nbsp;<span style=\"color: #ff6600;\">[3] [4] [5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Zumba, kao ve\u0107ina plesnih vje\u017ebi, pokre\u0107e <strong>uglavnom&nbsp;cijelo tijelo.<\/strong> Pojedini pokreti mogu uvje\u017ebati va\u0161 trup, noge pomo\u0107u \u010du\u010dnjeva, skokova i iskoraka, trbuh i le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Cardio Latin Dance Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8DZktowZo_k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pole_Dance\"><\/span>Pole Dance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pole dance je <strong>fenomen me\u0111u \u017eenama<\/strong> koje \u010deznu za u\u010dvr\u0161\u0107ivanjem tijela i kreativnim treningom. To je <strong>vje\u017eba za cijelo tijelo<\/strong> koja iziskuje upornost, fleksibilnost, snagu generalno i kondiciju. Radi se o <strong>vje\u017ebanju s vlastitom te\u017einom,<\/strong> no za njega, ipak, trebate jedno pomagalo &#8211; <strong>\u0161ipku.<\/strong> U usporedbi s drugim plesnim treninzima, pole dance zahtijeva vje\u0161tinu koja je usporediva s dizanjem utega. Ako \u017eelite biti dobra pole dance plesa\u010dica, morate imati <strong>\u010dvrste ruke, trup i noge.<\/strong> Cijelo va\u0161e tijelo mora biti spremno na <strong>naporne figure na \u0161ipki.<\/strong> Dakle, prije nego uop\u0107e krenete sa \u0161ipkom, kao priprema \u010deka vas nekoliko treninga &#8220;na suho&#8221; za vrijeme kojih \u0107ete oja\u010dati svoje mi\u0161i\u0107e. Pole dance se kod ve\u0107ine ljudi povezuje sa striptiz klubovima. Ne radi se uop\u0107e ni o kakvom jeftinom plesanju, upravo suprotno, ples na \u0161ipki je <strong>unikatan miks gimnastike, akrobacije i plesa.<\/strong><span style=\"color: #ff6600;\">&nbsp;[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja pole dance-a:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>u\u010dinkovito tro\u0161i kalorije<\/strong>&nbsp;&#8211; pole dance uklju\u010duje sve dijelove va\u0161eg tijela koji \u0107e konstantno biti napeti. Dakle, radi se o idealnim izometri\u010dnim i kardiovaskularnim vje\u017ebama. Tokom 30 minuta intenzivnog vje\u017ebanja mo\u017eete potro\u0161iti toliko kalorija kao da ste vje\u017ebali aerobik ili kalisteniku, \u0161to naravno vodi do gubitka mase.<\/li><li><strong>pove\u0107ava samopouzdanje<\/strong> &#8211; naravno, kojem god se vje\u017ebanju prepustite i po\u010dnete na sebi uvi\u0111ati rezultate napornog rada, va\u0161e samopouzdanje \u0107e se momentalno pove\u0107ati. Zahvaljuju\u0107i pole dance-u mo\u017eete ga pove\u0107ati jo\u0161 malo vi\u0161e. Pobolj\u0161at \u0107e va\u0161e dr\u017eanje tijela i graciozne pokrete s treninga prenijet \u0107ete u svakodnevni \u017eivot.<\/li><li><strong>fleksibilnost<\/strong> &#8211; pole dance treninzi pove\u0107at \u0107e va\u0161u fleksibilnost i tako mogu biti u\u010dinkoviti kod redukcije problema poput boli u le\u0111ima, uko\u010denosti vrata i boli u mi\u0161i\u0107ima. Zahvaljuju\u0107i njemu minimalizirat \u0107ete rizik gr\u010denja mi\u0161i\u0107a i mo\u0107i \u0107ete se gibati puno opu\u0161tenije. Dobra fleksiblinost poma\u017ee pripremiti \u017eene za trudno\u0107u i porod.<\/li><li><strong>reducira bol u zglobovima<\/strong>&nbsp;&#8211; bol u zglobovima je ozbiljan i trajan problem za mnoge ljude i to upravo \u017eene koje imaju ve\u0107i rizik od nastanka osteoporoze. Razvijanje jakih kostiju i veznog tkiva zajedno sa pokretnosti zglobova tokom pole dance-a poma\u017ee zna\u010dajno smanjiti rizik osteoporoze kod \u017eena. S obzirom na to da konstantno ja\u010date mi\u0161i\u0107e ruku hvatom za \u0161ipku, mogu\u0107e je izbje\u0107i i probleme koji se obi\u010dno ponavljaju poput sindroma karpalnog tunela.<\/li><li><strong>ubla\u017eava kardiovaskularne probleme<\/strong> &#8211; pole dance je za va\u0161e srce jednako dobar kao i bilo koja forma intenzivnog aerobnog treninga zahvaljuju\u0107i tome \u0161to doprinosi protoku krvi.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Pole dance <strong>uvje\u017ebava cijelo tijelo<\/strong> jer kod njegovog ispravnog izvo\u0111enja trebate svoje tijelo odr\u017eavati stalno napnutim. Pogotovo \u0107e vam pomo\u0107i kod ja\u010danja ruku, nogu i le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Karo Swen - Pole Dance - ARTWORK 1 Tha Trickaz\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rCRP-5om_3Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hip-Hop_Tabata\"><\/span>Hip-Hop Tabata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se hip-hop ples na prvi pogled mo\u017ee \u010diniti malo zastra\u0161uju\u0107im jer nije prirodan ples, nema razloga za strah. Hip-hop tabata je <strong>podijeljena na pojedine pokrete<\/strong> gdje se potpuno fokusirate na <strong>razne mi\u0161i\u0107ne partije.<\/strong> Za vrijeme vje\u017ebanja vodi vas plesna glazba i u trenutku kad savladate<strong> tehniku pokreta, uvrstit \u0107ete ga u jednostavnu koreografiju.<\/strong> Hip-hop tabata je, u principu,<strong>&nbsp;aerobni trening<\/strong>&nbsp;koji ja\u010da i tonira tijelo putem raznih koreografija i plesnih pokreta. Radi se o <strong>zabavnom i napornom vje\u017ebanju<\/strong> koje \u0107e vam omogu\u0107iti da se dobro oznojite dok se budete vrtili na podiju kao <strong>prava legenda.<\/strong> <span style=\"color: #ff6600;\">&nbsp;[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja hip-hop tabate:<\/h3>\n\n\n\n<p>Svako intenzivno vje\u017ebanje<strong> pove\u0107ava va\u0161u sr\u010danu frekvenciju i ima aerobne prednosti.<\/strong> Hip-hop tabata je posebno <strong>intenzivan aerobik<\/strong> jer ste za vrijeme vje\u017ebanja u stalnom pokretu. Cijelo to vrijeme va\u0161e tijelo unosi kisik, prenosi ga do mi\u0161i\u0107a i poma\u017ee pri <strong>potro\u0161nji masti<\/strong> u tom procesu. Zato vam mo\u017ee <strong>pomo\u0107i kod mr\u0161avljenja, smanjivanja krvnog tlaka, stresa<\/strong> i kod <strong>dobivanja dobre doze energije.<\/strong> Kod ispravnog i preciznog izvo\u0111enja pojedinih vje\u017ebi pomo\u0107i \u0107e vam i<strong> tonirati mi\u0161i\u0107e, izgraditi njihovu snagu<\/strong> te \u010dak i pove\u0107ati fleksibilnost i elasti\u010dnost va\u0161ih zglobova i kostiju.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Kako je hip-hop tabata intenzivno vje\u017ebanje, tako\u0111er se fokusira na <strong>uvje\u017ebavanje cijelog tijela.<\/strong> Trening, ipak, mo\u017eete podijeliti na osnovu toga koje dijelove \u017eelite vje\u017ebati. Mo\u017eete se usredoto\u010diti na trbuh, stra\u017enjicu i noge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Hip-Hop Tabata to Torch Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kwkXyHjgoDM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masala_Bhangra\"><\/span>Masala Bhangra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masala Bhangra je<strong> kombinacija indijskog plesa, kulture Bollywooda i aerobnog vje\u017ebanja<\/strong> namijenjena ljudima svih dobnih skupina i fitness razina koji <strong>vole biti fizi\u010dki aktivni.<\/strong> Konkretnije, radi se o <strong>visoko energetskom plesu<\/strong> <strong>Bhangra<\/strong> preoblikovanom u fitness trening. Zahvaljuju\u0107i plesnoj koreografiji na koju su utjecale glazba i moderni stilovi Bhangra i Bollywood, Masala Bhangra je <strong>uzbudljivo osvje\u017eenje u svijetu fitnessa i plesa.<\/strong> Njegova osniva\u010dica je<strong> Sarina Jainova<\/strong> koja je ve\u0107 23 godine priznata fitness osobnost. Ukoliko <strong>volite indijsku kulturu,<\/strong> Masala Bhangra je kao stvorena za vas.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja Masala Bhangra:<\/h3>\n\n\n\n<p>Me\u0111u zdravstvene doprinose Masale Bhangre pripradaju <strong>ja\u010danje mi\u0161i\u0107a, sr\u010dane snage i frekvencije<\/strong> i ona, tako\u0111er, poma\u017ee graditi izdr\u017eljivost. Treninzi su potpuni <strong>kardiovaskularni treninzi<\/strong>, tokom kojih \u0107ete u\u010dinkovito <strong>oja\u010dati mi\u0161i\u0107e, fleksibilnost i ravnote\u017eu.<\/strong> Nadalje, ritmovi indijske glazbe <strong>motivirat \u0107e vas za jo\u0161 ljep\u0161e izvo\u0111enje<\/strong> pa \u0107e va\u0161 put prema zdravijem &#8220;ja&#8221; biti jednostavniji. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Masala Bhangra nudi <strong>cjelokupno ja\u010danje tijela,<\/strong> no primarno se fokusira na podru\u010dja poput <strong>ramena, le\u0111a, trbuha i nogu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bollywood Dance Workout to Have a Blast While Burning Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KUmKKPcf71Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trbusni_plesovi\"><\/span>Trbu\u0161ni plesovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trbu\u0161ni ples potje\u010de iz <strong>zemalja&nbsp;bliskog istoka<\/strong> i ima dugu povijest. Slu\u017eio je za zabavljanje gospodara, a \u017eene koje su ga izvodile bile su smatrane neizmjerno atraktivnima. U tom plesu ne radi se samo o<strong> tre\u0161nji i uvijanju bokova.<\/strong> Tehnika pojedinih pokreta je uistinu zahtjevna i plesa\u010dice zahvaljuju\u0107i njima <strong>odr\u017eavaju \u010dvrste mi\u0161i\u0107e.<\/strong> Upravo zato se danas tehnika trbu\u0161nih plesova koristi i kao<strong> dio fitness treninga.<\/strong> Trbu\u0161ni ples je vje\u017ebanje s<strong> niskim rizikom nastanka ozljede<\/strong> i zato je dobro za sve dobne kategorije \u017eena.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja trbu\u0161nih plesova:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pobolj\u0161ava dr\u017eanje tijela&nbsp;<\/strong>&#8211; zbog stalnog kru\u017eenja bokovima, zdjelicom i le\u0111ima dolazi do osloba\u0111anja sinovijalne teku\u0107ine me\u0111u kralje\u017enjacima, \u0161to je zapravo prirodno mazivo tijela. Zahvaljuju\u0107i tome ne dolazi do habanja kostiju i mi\u0161i\u0107a, upravo suprotno. Ukoliko pri pokretima konstantno koristite mi\u0161i\u0107e, ja\u010date ih i pobolj\u0161avate snagu le\u0111a i dr\u017eanje tijela.<\/li><li><strong>odli\u010dan kardio<\/strong> &#8211; trbu\u0161ni ples je tako\u0111er odli\u010dan kardio, zahvaljuju\u0107i kojem \u0107ete za sat vremena vje\u017ebanja potro\u0161iti 350 kalorija ovisno o intenzitetu i masi \u010dovjeka. Zahvaljuju\u0107i pravilnom protoku krvi poma\u017ee reducirati kardiovaskularne probleme i u kombinaciji sa zdravom prehranom mo\u017ee biti fantasti\u010dan alat za mr\u0161avljenje.<\/li><li><strong>poma\u017ee kod relaksacije<\/strong> &#8211; trbu\u0161ni ples mo\u017ee imati meditativne u\u010dinke, uglavnom ako se vje\u017eba uz glazbu. To je \u017eenski oblik vje\u017ebanja koji nudi najdublju formu izra\u017eavanja. Va\u0161e misli su tokom treninga slobodne i trening se provodi u mirnoj atmosferi.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Za razliku od svog naziva, ples se fokusira na puno vi\u0161e mi\u0161i\u0107nih skupina od samog trbuha. Glavni pokreti trbu\u0161nog plesa uklju\u010duju <strong>mi\u0161i\u0107e le\u0111a, zdjelice, le\u0111a, vrata i ruku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Belly Dance Cardio Workout for Weight Loss: Leilah Isaac\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-34ZqBT55q0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jazzercise_plesni_kardio\"><\/span>Jazzercise (plesni kardio)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako latino muzika nije za vas, ali rado se uvijate u ritmu glazbe, <strong>probajte jazzercise.<\/strong> Radi se o fitness programu koji<strong> povezuje vje\u017ebanje pilatesa, joge, kickboxa i treninga snage<\/strong> u jednom<strong> kompleksnom plesnom treningu.<\/strong> U po\u010decima jazzercise je kao glazbenu podlogu koristio jazz i glavne vje\u017ebe bile su <strong>jazz plesni koraci.<\/strong> S vremenom se, ipak, ova tehnika prilagodila i dobi u 80-ima i 90-ima i na\u0161la mjesto u sada\u0161njosti. Ako danas odete na satove jazza, koreografija treninga bila bi<strong> prilago\u0111ena modernim pjesmama.<\/strong> Radi se o <strong>kardio vje\u017ebanju s vlastitom te\u017einom, visokog intenziteta<\/strong> koje vam mo\u017ee spaliti<strong> veliki broj kalorija.<\/strong> Voli ga i glumica&nbsp;Gwyneth Paltrow. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Prednosti vje\u017ebanja jazzercise:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>poma\u017ee pobolj\u0161ati kardiovaskularne probleme&nbsp;<\/strong>&#8211; kao sve intenzivne vje\u017ebe, i jazzercise poma\u017ee pobolj\u0161ati protok krvi u tijelu i tako pripoma\u017ee boljem krvnom tlaku. Va\u0161e srce postaje ja\u010de i mo\u017ee pumpati vi\u0161e krvi s manjim trudom.<\/li><li><strong>ja\u010da kosti<\/strong> &#8211; ljudi koji ne vje\u017ebaju niti se kre\u0107u, u starosti su skloniji&nbsp;nastanku osteoporoze. Istra\u017eivanja dokazuju da redovito vje\u017ebanje smanjuje rizik od nastanka ovog problema. Neprekidno vje\u017ebanje tokom va\u0161eg \u017eivota ozbiljno smanjuje rizik od prijeloma.<\/li><li><strong>ja\u010da mi\u0161i\u0107e<\/strong> &#8211; kao svako vje\u017ebanje i jazzercise ja\u010da va\u0161e mi\u0161i\u0107e. \u010cim intenzivniji je va\u0161 trening, tim vi\u0161e gibate svoje mi\u0161i\u0107e i postupno ih tonirate sve do savr\u0161enstva.<\/li><li><strong>pridonosi mr\u0161avljenju<\/strong>&nbsp;&#8211; redovitim vje\u017ebanjem jazzercise s visokim intenzitetom mo\u017eete potro\u0161iti i 600 kalorija za sat vremena vje\u017ebanja, zahvaljuju\u0107i \u010demu \u0107e izbacivanje masnih jastu\u010di\u0107a iz tijela biti jednostavnije. U kombinaciji sa zdravom prehranom, ovo vje\u017ebanje je idealno za mr\u0161avljenje i pobolj\u0161anje kondicije.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Podru\u010dja na koja se odnosi:<\/h3>\n\n\n\n<p>Kako se radi o<strong> kombinaciji aerobnog treninga i treninga snage,<\/strong> primarno se fokusira na <strong>mi\u0161i\u0107e cijelog tijela.<\/strong> Svaki trening jazzercise je specifi\u010dan i zato mo\u017ee biti usredoto\u010den na <strong>mi\u0161i\u0107e trbuha, stra\u017enjice, nogu i ruku.<\/strong> Op\u0107enito vrijedi da je<strong> svaki plesni trening kardio trening<\/strong> i tako pridonosi <strong>potro\u0161nji masti i u\u010dvr\u0161\u0107ivanju mi\u0161i\u0107a cijelog tijela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30-Minute Feel Good Dance Cardio Workout To Burn Calories\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8TOIWNAVADw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte zajedno s nama tablicu u kojoj je prikazano koliko <strong>kalorija mo\u017eete potro\u0161iti<\/strong> plesnim vje\u017ebanjem u usporedbi s obi\u010dnim treningom poput tr\u010danja ili bicikliranja. Ne zaboravite da sve ovisi o<strong> intenzitetu vje\u017ebanja, tjelesnoj masi <\/strong>i <strong>fizi\u010dkoj kondiciji.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [6] [8] [10] [11] [13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Fizi\u010dka aktivnost<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Prosje\u010dni broj potro\u0161enih kalorija unutar 60 min<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicikliranje &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">420 kcal <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dizanje utega u teretani &#8211; \u010dovjek te\u017eak 70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">230 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zumba<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 \u2013 650 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pole Dance<\/td><td class=\"has-text-align-center\" data-align=\"center\">250 <strong>\u2013<\/strong> 350 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip-Hop Tabata<\/td><td class=\"has-text-align-center\" data-align=\"center\">388 <strong>\u2013 465 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masala Bhangra<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 <strong>\u2013<\/strong> 700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trbu\u0161ni ples<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 <strong>\u2013<\/strong> 320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazzercise<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 <strong>\u2013<\/strong> 600 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dakle, ho\u0107ete li se inspirirati na\u0161im savjetima i isprobati neku od <strong>vje\u017ebi inspiriranih plesom?<\/strong> Ne zaboravite da je kretanje u bilo kojem obliku odli\u010dan izbor. Zahvaljuju\u0107i <strong>plesnim treninzima<\/strong> se, uz<strong> potro\u0161nju kalorija i u\u010dvr\u0161\u0107ivanje mi\u0161i\u0107a,<\/strong> jako i zabavljate. Ukoliko vam se \u010dlanak svi\u0111a, bit \u0107emo zahvalni ako ga <strong>podijelite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/womens-clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWomen&#039;s Clothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rutinsko vje\u017ebanje kod ku\u0107e ili u teretani vam nije zabavno kao ni \u010dekanje na slobodne sprave i strogi trening? \u0160to kada biste probali neke vje\u017ebe inspirirane plesom i time o\u017eivili svoj plan treninga? Ples ve\u0107 vjekovima poja\u010dava aerobne pokrete, u\u010dvr\u0161\u0107uje mi\u0161i\u0107e i daje osje\u0107aj sre\u0107e. Pro\u010ditajte koje su to najpopularnije plesne vje\u017ebe i dopustite da vas inspiriraju.\u00a0\u00a0<\/p>\n","protected":false},"author":22,"featured_media":158428,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6692,7478,6488,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-235352","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-kardio-hr","9":"tag-trening-hr","10":"tag-trening-doma-hr","11":"tag-vjezbe-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kreativni trening: vje\u017ebe sa vlastitom te\u017einom inspirirane plesom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rutinsko vje\u017ebanje kod ku\u0107e ili u teretani vam nije zabavno kao ni \u010dekanje na slobodne sprave i strogi trening? \u0160to kada biste probali neke vje\u017ebe inspirirane plesom i time o\u017eivili svoj plan treninga? 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