{"id":239074,"date":"2020-03-28T08:55:00","date_gmt":"2020-03-28T07:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239074"},"modified":"2023-08-04T10:25:14","modified_gmt":"2023-08-04T08:25:14","slug":"vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/","title":{"rendered":"Vje\u017ebajte u udobnosti svog doma &#8211; vje\u017ebe sa vlastitom te\u017einom i pomagala za vje\u017ebanje"},"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\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/#Koja_pomagala_vam_mogu_pojednostaviti_trening_kod_kuce\" title=\"Koja pomagala vam mogu pojednostaviti trening kod ku\u0107e\">Koja pomagala vam mogu pojednostaviti trening kod ku\u0107e<\/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\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/#Vjezbe_za_trbuh\" title=\"Vje\u017ebe za trbuh\">Vje\u017ebe za trbuh<\/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\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/#Vjezbe_za_straznjicu_i_bedra\" title=\"Vje\u017ebe za stra\u017enjicu i bedra\">Vje\u017ebe za stra\u017enjicu i bedra<\/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\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/#Vjezbe_za_leda\" title=\"Vje\u017ebe za le\u0111a\">Vje\u017ebe za le\u0111a<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nismo uvijek u mogu\u0107nosti <strong>oti\u0107i u teretanu<\/strong> i kvalitetno odvje\u017ebati. Previ\u0161e obaveza vezanih za posao, nemogu\u0107nost pronalaska <strong>dobre teretane<\/strong> ili jednostavno <strong>ne volite trenirati u dru\u0161tvu drugih ljudi.<\/strong> Me\u0111utim, sve to vas ne mora sprje\u010davati u dosezanju svoje <strong>figure iz snova.<\/strong> S nama pogledajte koje su to <strong>najbolje vje\u017ebe s vlastitom te\u017einom<\/strong> koje mo\u017eete vje\u017ebati u udobnosti doma.<\/p>\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\" id=\"koja-pomagala-vam-mogu-pojednostaviti-trening-kod-kuce\"><span class=\"ez-toc-section\" id=\"Koja_pomagala_vam_mogu_pojednostaviti_trening_kod_kuce\"><\/span>Koja pomagala vam mogu pojednostaviti trening kod ku\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se upustite u <strong>planiranje svojeg treninga,<\/strong> ne smijete zaboraviti na<strong>&nbsp;dobru opremu.<\/strong> Pri izgradnji mi\u0161i\u0107a ili spaljivanju masti mogu vam, naime, pomo\u0107i u\u010dinkovita <strong> <a title=\"Trening doma\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitness pomagala<\/a>&nbsp;<\/strong>prigodna za trening kod ku\u0107e. Ona \u0107e vam osigurati dovoljan komfor, a va\u0161 trud \u0107e pomaknuti na <strong>novi level.<\/strong> Koja su to pomagala?&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<h3 class=\"is-style-default wp-block-heading\" id=\"podloga-za-vjezbanje\">Podloga za vje\u017ebanje<\/h3>\n\n\n\n<p>Osnovno pomagalo za svaku vje\u017ebu je sigurno&nbsp;<strong><a title=\"Podlga za vje\u017ebanje Trening doma\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">podloga za vje\u017ebanje<\/a><\/strong>. Ne samo da \u0107e zahvaljuju\u0107i njoj <strong>vje\u017ebanje biti puno udobnije<\/strong>, ve\u0107 ona poma\u017ee i kod sprje\u010davanja ozljeda i neugodnih modrica. Obi\u010dno su opremljene <strong>protukliznom povr\u0161inom<\/strong> koja je idealna za vje\u017ebanje joge, stretchinga i dinami\u010dnih vje\u017ebi sa skokovima. Pomo\u0107u podloge&nbsp;<strong>pobolj\u0161at \u0107ete svoju stabilnost<\/strong> pri oblikovanju svoje figure. Nadalje, ukoliko se odlu\u010dite da u svoj trening uvrstite i plank, va\u0161e ruke \u0107e vam sigurno biti zahvalne zbog<strong> meke povr\u0161ine podloge.<\/strong><\/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\" id=\"valjak-za-vjezbanje\">Valjak za vje\u017ebanje<\/h3>\n\n\n\n<p>Vje\u017ebanje s&nbsp;<strong><a title=\"Pjenasti valjak GymBeam\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pjenastim valjkom,<\/a>&nbsp;<\/strong>odnosno&nbsp;<strong>foam rollerom,<\/strong>&nbsp;donosi mnogo benefita za va\u0161e tijelo. Osim <strong>masa\u017ee iscrpljenih mi\u0161i\u0107a,<\/strong> poma\u017ee i kod <strong>ubla\u017eavanja boli.<\/strong> Nadalje, mo\u017eete ga koristiti kod vje\u017ebanja <strong>stra\u017enjice, le\u0111a te kao dio planka i \u010du\u010dnjeva.<\/strong> S obzirom da ma\u0161ta ne poznaje granice, vi \u0107ete sigurno cijeniti mnogobrojne na\u010dine kori\u0161tenja valjaka za vje\u017ebanje. Koje jo\u0161 vje\u017ebe mo\u017eete raditi s njim? Pro\u010ditajte u na\u0161em \u010dlanku&nbsp;<a title=\"15 najboljih vje\u017ebi s valjkom za vje\u017ebanje ili foam rollerom\" href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">15 najboljih vje\u017ebi s valjkom za vje\u017ebanje ili foam rollerom<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00002-min.jpeg\" alt=\"Valjak za vje\u017ebanje\" width=\"843\" height=\"562\" title=\"Valjak za vje\u017ebanje\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"pilates-lopta\">Pilates lopta<\/h3>\n\n\n\n<p>Vje\u017ebanje s <a title=\"Fitlopta GymBeam\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pilates loptom<\/a>&nbsp;se povezuje uglavnom s vje\u017ebanjem kralje\u017enice i joge. Njezina uporaba je, ipak, puno \u0161ira i uz pomo\u0107 nje mo\u017eete vje\u017ebati cijelo tijelo. Na pilates lopti s lako\u0107om se mo\u017ee vje\u017ebati<strong> trening snage i kardio trening.<\/strong> Koristite ju i za plank, trbu\u0161njake, sklekove ili pri vje\u017ebanju HIIT treninga. Pomo\u0107i \u0107e vam <strong>pobolj\u0161ati i stabilnost, ravnote\u017eu i dr\u017eanje va\u0161eg tijela.<\/strong> Ali kako izabrati dobru pilates loptu? Jednostavno sjednite na nju i ako vam stopala doti\u010du pod pod pravim kutom, <strong>odgovara vam.<\/strong> Za vi\u0161e inspiracije za kori\u0161tenje pilates lopte u svom treningu, pro\u010ditajte na\u0161e \u010dlanke&nbsp;<a title=\"Naju\u010dinkovitijih vje\u017ebi s pilates loptom za formiranje trbuha\" href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">11 Naju\u010dinkovitijih vje\u017ebi s pilates loptom za formiranje trbuha<\/a> i&nbsp;<a title=\"13 naju\u010dinkovitijih vje\u017ebi s pilates loptom\" href=\"https:\/\/gymbeam.hr\/blog\/13-najucinkovitijih-vjezbi-s-loptom-za-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">13 naju\u010dinkovitijih vje\u017ebi s pilates loptom<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG-20190829-WA0009-min.jpg\" alt=\"Pilates lopta\" width=\"843\" height=\"562\" title=\"Pilates lopta\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"gume-za-vjezbanje-ili-ekspanderi\">Gume za vje\u017ebanje ili ekspanderi<\/h3>\n\n\n\n<p><a title=\"Elasti\u010dne trake za vje\u017ebanje\" href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ekspanderi i gume za vje\u017ebanje<\/a>&nbsp;su vrlo popularna pomagala pri izvo\u0111enju mnogih vje\u017ebi. Budu\u0107i da svaku vje\u017ebu dodatno ote\u017eavaju, donijet \u0107e vam<strong> bolje rezultate.<\/strong> Njihova se zada\u0107a ostvaruje<strong> otporom materijala.<\/strong> \u010cim je otpor ja\u010di, tim je napornije vje\u017ebanje. Ekstremno otporne gume slu\u017ee za ja\u010danje prsnih i trbu\u0161nih mi\u0161i\u0107a kao i stra\u017enje lo\u017ee, nogu i le\u0111a. S njima \u0107ete lako provje\u017ebati i <strong>oja\u010dati mi\u0161i\u0107e cijelog tijela.<\/strong> Za inspiraciju pogledajte nekoliko savjeta za vje\u017ebanje s elasti\u010dnom gumom na na\u0161em <a title=\"YouTube\" href=\"https:\/\/www.youtube.com\/channel\/UCyCCM8kLytNavZfohdI7kWw\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">youtube kanalu<\/a>.<\/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\" id=\"vijaca\">Vija\u010da<\/h3>\n\n\n\n<p>Volite kardio, ali trenutno niste u mogu\u0107nosti i\u0107i na tr\u010danje ili u teretanu? <strong>Mo\u017eete<\/strong> se dobro <strong>oznojiti i u udobnosti doma<\/strong>. U\u010dinkovito pomagalo pritom mo\u017ee biti obi\u010dna&nbsp;<strong><a title=\"Vija\u010da GymBeam\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vija\u010da<\/a>. <\/strong>Vje\u017ebanje s vija\u010dom povoljno djeluje na krvo\u017eilni sustav<strong>, pobolj\u0161ava tjelesnu kondiciju i ja\u010da mi\u0161i\u0107ni aparat.&nbsp;<\/strong>Mo\u017eete izabrati i digitalnu vija\u010du koja ima mogu\u0107nost <strong>brojanja skokova te ja\u010dine pulsa.&nbsp;<\/strong>Pomo\u0107u vija\u010de slobodno mo\u017eete u\u017eivati u razigranom obliku kardio treninga i pred televizorom.<\/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\" id=\"kotac-za-trbusnjake\">Kota\u010d za trbu\u0161njake<\/h3>\n\n\n\n<p>Pri oblikovanju va\u0161e figure, ja\u010danju mi\u0161i\u0107a i kondicije, u\u010dinkovito \u0107e vam pomo\u0107i i <a title=\"Kota\u010d za trbu\u0161njake GymBeam\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kota\u010d za trbu\u0161njake<\/a>. On uspijeva <strong>uklju\u010diti sve mi\u0161i\u0107ne partije<\/strong> od le\u0111a sve do listova. Najvi\u0161e se, ipak, koristi kod <strong>vje\u017ebanja trbu\u0161nih mi\u0161i\u0107a.<\/strong> Probajte kleknuti na koljena, \u010dvrsto uhvatiti kota\u010d, napnite svoje tijelo i polako klizite naprijed<strong> \u0161to bli\u017ee podu.<\/strong> Va\u017eno je odr\u017eati <strong>tijelo napnutim cijelo vrijeme.<\/strong> Ukoliko ste se uspje\u0161no uspjeli rastegnuti pomo\u0107u kota\u010da, va\u0161 je zadatak opet pomo\u0107u kota\u010da privu\u0107i prsa k nogama. Kao \u0161to vrijedi pri mnogim vje\u017ebama, odgurivanje i privla\u010denje pomo\u0107u kota\u010da morate raditi <strong>putem trbu\u0161nih mi\u0161i\u0107a,<\/strong> ne le\u0111a ili ruku. U slu\u010daju da kota\u010d koristite za vje\u017ebanje drugih dijelova tijela, za privla\u010denje i odgurivanje, koristite one mi\u0161i\u0107ne partije koje upravo vje\u017ebate.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/C2020CA1-711B-46B7-AFC9-19434871D57E-min.jpg\" alt=\"Kota\u010d za trbu\u0161njake\" width=\"843\" height=\"672\" title=\"Kota\u010d za trbu\u0161njake\"\/><\/figure><\/div>\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=\"36304,28334,28338,36058,36310,8346,36280,36280,36073,36229,40192,30209\" ><\/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\" id=\"vjezbe-za-trbuh\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_trbuh\"><\/span>Vje\u017ebe za trbuh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dosezanje svog<strong> \u017eeljenog sixpacka<\/strong> nekada mo\u017ee biti zbilja naporno. Tra\u017ei mnogo <strong>discipline i \u010dvrstih \u017eivaca.<\/strong> S pravilnom prehranom i vje\u017ebanjem trbu\u0161nih mi\u0161i\u0107a u\u010dinkovitim vje\u017ebama, <strong>i u udobnosti doma mo\u017eete<\/strong> se izboriti s masnim jastu\u010di\u0107ima. Koje su, dakle, najbolje <strong>ku\u0107ne vje\u017ebe za trbuh?&nbsp;<\/strong> &nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/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\" id=\"plank\">Plank<\/h3>\n\n\n\n<p>Plank je jedna od naju\u010dinkovitijih vje\u017ebi s vlastitom te\u017einom, a ne\u0107e vam uzeti niti puno vremena. Poanta ove vje\u017ebe je odr\u017eati svoje <strong>tijelo \u010dvrsto napnutim<\/strong> \u0161to du\u017ee vrijeme. Upravo za dosezanje ovog cilja koristite <strong>uglavnom trbu\u0161ne mi\u0161i\u0107e.<\/strong> Ukoliko plank izvodite pravilno, vje\u017ebate i <strong>mi\u0161i\u0107e le\u0111a, bicepse, tricepse i stra\u017enjicu,<\/strong> ne samo trbuh. Za jo\u0161 bolji efekt, mo\u017eete probati razne varijacije planka poput <strong>bo\u010dnog planka <\/strong>ili <strong>planka s rotacijom u stranu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje: <\/strong>Naslonite podlaktice na podlogu s laktovima ili dlanovima izravnanima pod ramenima. Zatim se odrazite od podloge tako da cijela te\u017eina tijela ostane na vrhovima laktova ili dlanova. Tijelo se trudite odr\u017eati napnute u ovoj poziciji \u0161to du\u017ee vremena.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_photo-of-woman-doing-yoga-2294354-min-min.jpg\" alt=\"Plank\" width=\"843\" height=\"468\" title=\"Plank\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"polutrbusnjaci\">Polutrbu\u0161njaci<\/h3>\n\n\n\n<p>Idu\u0107a vje\u017eba za trbuh koja ne uzima puno vremena, no zato je vrlo u\u010dinkovita. Va\u017eno je odr\u017eavati <strong>ispravnu tehniku<\/strong> jer \u0107ete pri neispravnom provo\u0111enju vje\u017ebati kralje\u017enicu umjesto trbu\u0161njaka. Pri osnovnim polutrbu\u0161njacima koristi se <strong>glavni trbu\u0161ni mi\u0161i\u0107.<\/strong> Postoje i razne druge varijacije ove vje\u017ebe poput <strong>polutrbu\u0161njaka u stranu <\/strong>ili <strong>polutrbu\u0161njaka&nbsp;s povla\u010denjem iza nogu.<\/strong> Tako\u0111er mo\u017eete probati polutrbu\u0161njake na pilates lopti, koja \u0107e vam olak\u0161ati ispravno izvo\u0111enje ove vje\u017ebe. Svi savjeti imaju isti cilj, a to je <strong>\u010dvrsto razvijen trbuh.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje: <\/strong>Le\u017eite na podlozi sa skvr\u010denim koljenima i stopalima na podu. Ruke stavite iza glave, a donji dio le\u0111a u podru\u010dju zdjelice stisnite prema podu, dok gornji dio lagano di\u017eete naprijed. Kod vje\u017ebe dr\u017eite trbuh stisnutim.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-min.jpg\" alt=\"Polutrbu\u0161njaci\" width=\"843\" height=\"562\" title=\"Polutrbu\u0161njaci\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"ruski-twist\">Ruski twist<\/h3>\n\n\n\n<p>Idealna vje\u017eba za ku\u0107ni trening trbuha je i <strong>ruski twist.<\/strong> Za razliku od polutrbu\u0161njaka kod ove vje\u017ebe puno vi\u0161e aktivirate <strong>kose mi\u0161i\u0107e trbuha<\/strong> koji se brinu za<strong> rotaciju trupa.<\/strong> Ispravna rotacija sredine tijela tako\u0111er mo\u017ee pomo\u0107i kod <strong>pobolj\u0161anja dr\u017eanja.<\/strong> Za efektivnije vje\u017ebanje mo\u017eete pri rotaciji koristiti optere\u0107enje u obliku<strong> utega, kettlebella <\/strong>ili <strong>boce s vodom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Sjednite na podlogu, noge savijte u koljenima, a ruke dr\u017eite ravno ispred sebe. Le\u0111a dr\u017eite pod kutom&nbsp;45\u00b0 prema podu i polako se po\u010dnite trupom rotirati najprije u jednu stranu, a zatim u drugu. Ukoliko pri rotaciji lagano odignete stopala od poda, vje\u017eba \u0107e biti mnogo intenzivnija.<\/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\" id=\"v-podizanje\">V-podizanje<\/h3>\n\n\n\n<p>Kod ove vje\u017ebe, poanta je u istovremenom <strong>dizanju noga i trupa<\/strong> da biste \u0161to vi\u0161e <strong>napeli trbu\u0161ne mi\u0161i\u0107e.<\/strong> Njome \u0107ete pridonijeti i dobroj&nbsp;<strong>ravnote\u017ei i koordinaciji tijela.<\/strong> Za najbolji u\u010dinak, vje\u017ebu je potrebno ponavljati u manjem broju, ali s ve\u0107im intenzitetom.<\/p>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Lezite na le\u0111a. Jednim pokretom podignite noge i trup u zrak, pri \u010demu se rukama trudite podi\u0107i k vrhovima podignutih nogu. Ostanite trenutak u ovoj pozi te trup i noge spustite ponovno na zemlju.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20190715-WA0029-min.jpg\" alt=\"V-podizanje\" width=\"843\" height=\"562\" title=\"V-podizanje\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"planinar-mountain-climbers\">Planinar (Mountain climbers)<\/h3>\n\n\n\n<p>Mountain climbers je intenzivna vje\u017eba, a s njom \u0107ete oja\u010dati gotovo <strong>svaku mi\u0161i\u0107nu partiju u tijelu<\/strong> &#8211; deltoidne mi\u0161i\u0107e, bicepse, tricepse, prsa, kose trbu\u0161ne mi\u0161i\u0107e, stra\u017enju lo\u017eu i bedrene mi\u0161i\u0107e. Ipak se naj\u010de\u0161\u0107e ova vje\u017eba uvr\u0161tava u<strong> trening trbuha<\/strong> jer je pri njezinoj izvedbi potrebna potpuna koncentracija i napinjanje trbu\u0161nih mi\u0161i\u0107a. Planinara mo\u017eete raditi stvarno bilo gdje, a da sprije\u010dite klizanje noga i ruku, pri njegovoj izvedbi koristite <strong>podlogu za vje\u017ebanje.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Stanite u plank poziciju s ispru\u017eenim rukama. Zatim, skvr\u010dite desnu nogu i privucite ju k lijevom laktu i vratite nazad u po\u010detnu poziciju. Istu kretnju ponovite i s lijevom nogom koju \u0107ete privu\u0107i k desnom laktu. Vje\u017ebu ponavljajte u redovnom ritmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za jo\u0161 vi\u0161e dobrih savjeta za trening trbuha, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a title=\"21 najbolja vje\u017eba s vlastitom te\u017einom za ja\u010danje trbuha\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">21 najbolja vje\u017eba s vlastitom te\u017einom za ja\u010danje trbuha<\/a>.<\/p>\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\" id=\"vjezbe-za-straznjicu-i-bedra\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_straznjicu_i_bedra\"><\/span>Vje\u017ebe za stra\u017enjicu i bedra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"cucnjevi-sumo-duboki-skok\">\u010cu\u010dnjevi &#8211; sumo, duboki, skok&nbsp;<\/h3>\n\n\n\n<p>No squat, no booty. \u010cu\u010dnjevi su <strong>najosnovnija vje\u017eba za izgradnju savr\u0161ene stra\u017enjice.<\/strong> Zbog velikog broja varijacija u izvo\u0111enju, njima \u0107ete oja\u010dati ne samo stra\u017enjicu, ve\u0107 i<strong> bedrene mi\u0161i\u0107e.<\/strong> Duboki \u010du\u010dnji su vrlo u\u010dinkoviti za <strong>formiranje stra\u017enjice,<\/strong> \u010du\u010dnjevi sa \u0161irokim rastojanjem nogu, odnosno sumo \u010du\u010dnjevi, su u\u010dinkoviti pak kod <strong>formiranja stra\u017enjih bedrenih mi\u0161i\u0107a.<\/strong> Ukoliko se odlu\u010dite uvrstiti bilo koju varijaciju \u010du\u010dnjeva u svoj trening, garantirano \u0107ete napumpati svoje mi\u0161i\u0107e i <strong>dosegnuti odli\u010dne rezultate.<\/strong> \u010cu\u010dnjeve mo\u017eete ote\u017eati i kori\u0161tenjem elasti\u010dnih guma ili te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje: <\/strong>Provo\u0111enje \u010du\u010dnjeva ovisi o njihovom tipu. Me\u0111utim, univerzalno pravilo je da le\u0111a konstantno dr\u017eite ispravljenima, stopala bi trebala biti ispru\u017eena ravno, ne u stranu; kod ustajanja iz pozicije \u010du\u010dnja ne napre\u017eite koljena. Za vi\u0161e informacija o ispravnoj tehnici \u010du\u010dnjeva, pro\u010ditajte \u010dlanak <a title=\"Kako \u010du\u010dnjeve i iskorake izvoditi ispravno?\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako \u010du\u010dnjeve i iskorake izvoditi ispravno?<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56744630_2120302214758147_7606218177332117504_o-min.jpg\" alt=\"\u010cu\u010dnjevi - sumo, duboki, skok \" width=\"843\" height=\"562\" title=\"\u010cu\u010dnjevi - sumo, duboki, skok \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"iskorak-na-platformu\">Iskorak na platformu&nbsp;<\/h3>\n\n\n\n<p>Za ovu vje\u017ebu trebat \u0107ete pomagalo u obliku <strong>malo kov\u010dega ili stepenice.<\/strong> Osnova je <strong>naizmjeni\u010dno penjanje na vi\u0161u platformu<\/strong> pri \u010demu uklju\u010dujete uglavnom prednje i stra\u017enje bedrene mi\u0161i\u0107e. U slu\u010daju da \u017eelite ote\u017eati ovu vje\u017ebu, probajte s vi\u0161om platformom ili poja\u010dajte intenzitet vje\u017ebe i trudite se nadma\u0161iti svoje najbolje vrijeme. Ova vje\u017eba je idealna i kao <strong>dio HIIT treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Pripremite si platformu na koju \u0107ete stati jednom nogom i podi\u0107i se gore. Zatim \u0107ete si\u0107i s platforme i ponoviti isto s drugom nogom.<\/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\" id=\"most\">Most<\/h3>\n\n\n\n<p>Poanta ove vje\u017ebe je dizanje<strong> zdjelice do kuta 90\u00b0 <\/strong>i zatim <strong>stiskanje mi\u0161i\u0107a stra\u017enjice.<\/strong> Aktivirat \u0107ete te mi\u0161i\u0107e u ovisnosti od varijacije koju ste izabrali. Ukoliko vje\u017ebate sa skvr\u010denim nogama i stopalima na podu, <strong>aktivirat \u0107ete stra\u017enjicu.<\/strong> Ukoliko noge pri dizanju spojite u bedrima, aktivirat \u0107ete <strong>stra\u017enjicu i stra\u017enju lo\u017eu.<\/strong> Ukoliko imate ra\u0161irene noge i stojite na vrhovima prstiju, aktivirat \u0107ete stra\u017enjicu i <strong>prednje bedrene mi\u0161i\u0107e.<\/strong> Ukoliko \u017eelite saznati vi\u0161e o mostu i njegovim formama, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to \u0107e vam se dogoditi ukoliko budete redovito radili most<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong><strong>&nbsp;<\/strong>Lezite le\u0111ima na podlogu, noge skvr\u010dite i di\u017eite zdjelicu \u010dim vi\u0161e prema gore i u toj poziciji stisnite mi\u0161i\u0107e stra\u017enje lo\u017ee. U najvi\u0161oj poziciji zadr\u017eite barem 2 sekunde.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48381122_1961868380601532_7904777082247315456_o-min.jpg\" alt=\"Most\" width=\"843\" height=\"543\" title=\"Most\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"abdukcija\">Abdukcija<\/h3>\n\n\n\n<p>Abdukcija je vje\u017eba pri kojoj ste u polu\u010du\u010dnju i noge <strong>odgurujete od sebe i privla\u010dite ih sebi<\/strong>, pri \u010demu ja\u010date unutarnji i vanjski dio bedrenih mi\u0161i\u0107a i stra\u017enjice. Uglavnom se ova vje\u017eba vje\u017eba na spravi, no postoji i njezina <strong>ku\u0107na varijanta.<\/strong> Za te\u017eu izvedbu koristite elasti\u010dne gume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Stanite u \u0161iroki polu\u010du\u010danj i dr\u017eite tu poziciju. Zatim po\u010dnite od sebe otvarati koljena i ponovno ih zatvarati. Za \u0161to bolji efekt, probajte zadr\u017eati pozu \u0161to du\u017ee.<\/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\" id=\"podizanje-ispruzene-noge-natrag\">Podizanje ispru\u017eene noge natrag<\/h3>\n\n\n\n<p>Jedna od osnovnih vje\u017ebi za stra\u017enjicu je i <strong>podizanje ispru\u017eene noge natrag.<\/strong>&nbsp;Vrlo jednostavna vje\u017eba za izvo\u0111enje mo\u017ee, me\u0111utim, uzrokovati mi\u0161i\u0107ne gr\u010deve pa bi zato va\u0161e tijelo prije vje\u017ebe trebalo biti <strong>opu\u0161teno i istovremeno dobro rastegnuto.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong> Prije izvo\u0111enja vje\u017ebe, napravite dobar streching. Zatim kleknite na koljena, ruke polo\u017eite na podlogu ispred sebe i jednu nogu di\u017eite uspravno prema gore. Pri dizanju nogu sti\u0161\u0107emo stra\u017enjicu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/86969708_2721715477950148_3943427139105193984_o_1_-min.jpg\" alt=\"Podizanje ispru\u017eene noge natrag\" width=\"843\" height=\"533\" title=\"Podizanje ispru\u017eene noge natrag\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"iskoraci-u-stranu\">Iskoraci u stranu<\/h3>\n\n\n\n<p>Kod ove vje\u017ebe aktiviraju se <strong>veliki i srednji mi\u0161i\u0107 stra\u017enjice,<\/strong> ali i <strong>bedreni mi\u0161i\u0107i.<\/strong> Postoji i klasi\u010dna varijanta iskoraka kad iskora\u010davate jednom nogom naprijed ili nazad. Kod iskoraka u stranu, ipak puno vi\u0161e <strong>aktivirate mi\u0161i\u0107e stra\u017enjice.<\/strong> Za ote\u017eavanje ove vje\u017ebe kao pomagalo mo\u017eete koristiti i elasti\u010dne gume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Stanite u polu\u010du\u010danj s ra\u0161irenim nogama, to \u0107e biti va\u0161a po\u010detna pozicija. Zatim jednom nogom iskora\u010dite bo\u010dno i drugom nogom se k njoj privucite. Izme\u0111u stopala uvijek mora biti razmak kao pri po\u010detnom stavu. Le\u0111a imajte izravnana, pri \u010demu jednaki pokret u stranu ponavljajte i drugom nogom. Za vi\u0161e informacija o ispravnoj tehnici iskoraka, pro\u010ditajte \u010dlanak&nbsp;<a title=\"Kako ispravno raditi \u010du\u010dnjeve i iskorake?.  \" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako ispravno raditi \u010du\u010dnjeve i iskorake?.&nbsp;&nbsp;<\/a><\/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\" id=\"izdrzaj-uza-zid\">Izdr\u017eaj uza zid&nbsp;<\/h3>\n\n\n\n<p>Idealna vje\u017eba za noge koju mo\u017eete raditi bilo gdje. Za njezinu izvedbu poslu\u017eit \u0107e vam <strong>obi\u010dan zid.<\/strong> Poanta vje\u017ebe je dr\u017eati <strong>poziciju sjeda \u010dim du\u017ee.<\/strong> Za \u0161to bolji u\u010dinak, mo\u017eete za vrijeme vje\u017ebe staviti<strong> kettlebell <\/strong>ili <strong>bocu s vodom<\/strong> na bedra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Stanite uza zid tako da vam glava, le\u0111a, stra\u017enjica i noge doti\u010du zid. Zatim se spustite malo ni\u017ee, tako da se le\u0111a prilijepe, a noge odlijepe od zida i gurajte ih naprijed. Stanite kad budete u pozi kao da sjedite na imaginarnoj stolici pod kutom 90\u00b0. Probajte u ovoj pozi ostati \u0161to du\u017ee.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za jo\u0161 vi\u0161e savjeta za vje\u017ebanje stra\u017enjice i bedrenih mi\u0161i\u0107a, pogledajte na\u0161&nbsp;<a title=\" Vje\u017ebe za \u010dvrstu stra\u017enjicu s vlastitom te\u017einom\" href=\"https:\/\/www.youtube.com\/watch?v=xmYx5S6-WDU\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">homeworkout video s vje\u017ebama za stra\u017enjicu<\/a>.<\/p>\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\" id=\"vjezbe-za-leda\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_leda\"><\/span>Vje\u017ebe za le\u0111a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"svijeca\">Svije\u0107a<\/h3>\n\n\n\n<p>Poza svije\u0107a, zvana jo\u0161 i Sarvangasana, je jedna od mnogih vje\u017ebi joge. Radi se o <strong>stoju na ramenima<\/strong> pri kojem se aktivira svaki dio tijela. Ova vje\u017eba mo\u017ee <strong>blagotvorno utjecati na va\u0161u kralje\u017enicu<\/strong> i na ja\u010danje stra\u017enjice, ukoliko se redovito izvodi. Va\u017eno je da u poziciji svije\u0107e izdr\u017eite \u0161to du\u017ee i da pritom <strong>napnete cijelo tijelo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Lezite na le\u0111a, noge skvr\u010dite u koljenima i privucite ih ka grudima. Zatim rukama poduprite donji dio le\u0111a, stra\u017enjicu podignite u zrak i lagano izravnavajte noge. Pazite na u\u010dvr\u0161\u0107ivanje mi\u0161i\u0107a jer \u0107ete time odr\u017eati ravnote\u017eu. Zadr\u017eite pozu barem dvije, tri minute.<\/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\" id=\"potisak-elasticnom-gumom-ili-ekspanderom\">Potisak elasti\u010dnom gumom ili ekspanderom<\/h3>\n\n\n\n<p>Kad pri\u010damo o vje\u017ebama le\u0111a kod ku\u0107e, ekspander mo\u017ee u\u010dinkovito <strong>zamijeniti utege<\/strong> iz teretane. Gumu trebate fiksirati na vrata, ogradu ili o stopala i na taj na\u010din izvoditi potisak. \u010cim je otpor gume ja\u010di, tim <strong>intenzivnije vje\u017ebate mi\u0161i\u0107nu masu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje: <\/strong>Postoji mnogo na\u010dina kako izvesti vje\u017ebu za le\u0111a s ekspanderom. Va\u017eno je da ekspander dobro uhvatite i da potisak radite iz le\u0111nih mi\u0161i\u0107a, ne iz ruku.<\/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\" id=\"sklekovi\">Sklekovi<\/h3>\n\n\n\n<p>Najobi\u010dnija vje\u017eba za ja\u010danje le\u0111a i gornjeg dijela tijela su <strong>sklekovi.<\/strong> Djeluju na <strong>triceps, prsne mi\u0161i\u0107e, ramena i donji kri\u017eni dio le\u0111a.<\/strong> Sklekovi su brz i efektivan na\u010din za<strong> izgradnju snage<\/strong> i mogu se raditi bilo gdje jer ne zahtijevaju nikakvu opremu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ispravno izvo\u0111enje:<\/strong>&nbsp;Kleknite na podlogu i ruke polo\u017eite pred sebe u \u0161irini ramena. Noge, zatim, ispru\u017eite i pa\u017eljivo se pomo\u0107u ruku spu\u0161tajte prema podu. Va\u017eno je da pri ovoj vje\u017ebi odr\u017eavate \u010dvrsto tijelo. Ne dajte da vam se donji dio le\u0111a ili bokovi podi\u017eu prema gore. Kad se pribli\u017eite podu, rukama odgurnite tijelo prema gore. Vje\u017ebu ponavljajte.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sport-1815737_1920-min.jpg\" alt=\"Sklekovi\" width=\"843\" height=\"562\" title=\"Sklekovi\"\/><\/figure><\/div>\n\n\n\n<p>Sigurno se u \u010dlanku nismo mogli posvetiti svim vje\u017ebama koje biste mogli vje\u017ebati u udobnosti doma. Odabrali smo one <strong>najosnovnije i najintenzivnije<\/strong> kojima \u0107ete si pojednostaviti trud ka boljoj formi. Zapamtite da biste svaku vje\u017ebu trebali ponavljati minimalno <strong>10 ponavljanja u 3 serije.<\/strong> Pazite na ispravnu tehniku i dovoljan unos vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam na\u0161 vodi\u010d <strong>za trening kod ku\u0107e<\/strong> pomagao? Koja<strong> fitness oprema je po vama neizbje\u017ena za ku\u0107ni trening?<\/strong> Javite nam u komentarima kako vam se svidio \u010dlanak i podr\u017eite ga <strong>dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebajte u udobnosti svoga doma uz prave vje\u017ebe i u\u010dinkovitu fitness opremu. Pro\u010ditajte najbolje vje\u017ebe za le\u0111a, trbuh, stra\u017enjicu i noge.<\/p>\n","protected":false},"author":25,"featured_media":79830,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6488,6404,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239074","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-doma-hr","10":"tag-vjezbanje-hr","11":"tag-vjezbe-s-vlastitom-tezinom-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>Vje\u017ebajte u udobnosti svog doma - vje\u017ebe sa vlastitom te\u017einom i pomagala za vje\u017ebanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vje\u017ebajte u udobnosti svoga doma uz prave vje\u017ebe i u\u010dinkovitu fitness opremu. 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