{"id":257390,"date":"2021-06-03T12:29:28","date_gmt":"2021-06-03T10:29:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257390"},"modified":"2021-06-08T15:38:08","modified_gmt":"2021-06-08T13:38:08","slug":"8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/","title":{"rendered":"8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge"},"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\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/#10_prednosti_vjezbanja_s_girjom\" title=\"10 prednosti vje\u017ebanja s girjom\">10 prednosti vje\u017ebanja s girjom<\/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\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/#8_najboljih_vjezbi_s_girjom_za_straznjicu_i_noge\" title=\"8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge\">8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge<\/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\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/#Kako_ukljuciti_ove_vjezbe_u_svoj_trening\" title=\"Kako uklju\u010diti ove vje\u017ebe u svoj trening?\">Kako uklju\u010diti ove vje\u017ebe u svoj trening?<\/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\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/#Sto_biste_trebali_upamtiti\" title=\"\u0160to biste trebali upamtiti?\">\u0160to biste trebali upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Girja \u2013 \u017eeljezni uteg s ru\u010dkom<\/strong> koji \u0107ete na\u0107i u gotovo svakom fitness centru. Iako na prvi pogled ne izgleda kao tradicionalni uteg, <strong>gotovo svi znaju \u010demu slu\u017ei<\/strong>, osim mo\u017eda starijih generacija poput va\u0161ih baki i djedova koji bi vjerojatno mislili da je girja ne\u0161to poput velikog utega za papir ili utega za antiknu vagu. <strong>Mo\u017eda ste dosad mislili da je rije\u010d o modernom dodatku za vje\u017ebanje<\/strong> koji je izumio neki briljantni fitness \u201eguru\u201d nakon 2000. godine kada je trening s girjom postao veliki trend u svijetu, no to nije to\u010dno. <strong>Trening s utegom sli\u010dne mase vjerojatno su ve\u0107 koristili stari Grci tijekom priprema za prve Olimpijske igre.<\/strong> U drevna vremena, <strong>redovnici Shaolin<\/strong> tako\u0111er su vrlo vjerojatno vje\u017ebali di\u017eu\u0107i kamene blokove s rupama za prste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U modernoj povijesti, ve\u0107ina se sla\u017ee da <strong>trend<\/strong> <strong>vje\u017ebanja s girjama vu\u010de korijene iz Rusije<\/strong>. Tijekom 19. stolje\u0107a, <strong>dr. Vladislav Kraevsky<\/strong> promovirao je ovaj uteg, tada zvan \u201egirya\u201d. Po\u010deo ga je koristiti <strong>u sportskoj medicini<\/strong>, a zatim <strong>u fizi\u010dkom treningu ruskih vojnika.<\/strong> Popularnost treninga s girjama u Rusiji porasla je do te mjere da je ova vrsta vje\u017ebanja postala sastavni dio njihove kulture<strong>. Ovaj komad \u017eeljeza kojeg je lako dr\u017eati postao je popularan u centrima za obuku u SAD-u po\u010detkom 21. stolje\u0107a,<\/strong> vjerojatno zahvaljuju\u0107i bjeloruskom treneru <strong>Pavelu Tsatsoulineu<\/strong> koji je tada obu\u010davao vojnike sovjetskih specijalnih snaga, a nakon emigracije u SAD i pripadnike ameri\u010dkog marinskog korpusa. <strong>Vje\u017ebanje s girjom postupno se pro\u0161irilo iz SAD-a \u0161irom svijeta<\/strong>, pa tako i mi mo\u017eemo u\u017eivati u njemu ili ga mrziti. [1-2]<\/p>\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\/2021\/04\/iStock-1075379400-_-1124x749.jpg\" alt=\"Povijest vje\u017ebanja s girjom\" class=\"wp-image-240951\" width=\"843\" height=\"562\" title=\"Povijest vje\u017ebanja s girjom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1075379400-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_prednosti_vjezbanja_s_girjom\"><\/span>10 prednosti vje\u017ebanja s girjom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne samo da \u0107ete se osje\u0107ati vrlo sna\u017eno kada vje\u017ebate sa \u017eeljeznom kuglom, <strong>ve\u0107 \u0107e ovaj uteg tako\u0111er unijeti novu dimenziju zabave u va\u0161 trening, a sav taj trud vrlo \u0107e se brzo isplatiti u obliku izvanrednih rezultata.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako va\u0161 trud ne bi pro\u0161ao uzalud ako poku\u0161avate izgubiti nekoliko kilograma ili dobiti na mi\u0161i\u0107noj masi, <strong>tako\u0111er<\/strong> <strong>je<\/strong> <strong>va\u017eno prilagoditi prehranu i po\u0161tivati energetsku ravnote\u017eu<\/strong>. Ako va\u0161 zanima ne\u0161to vi\u0161e o tome kako pobolj\u0161ati prehranu, pro\u010ditajte na\u0161 \u010dlanak <strong>Jednostavni vodi\u010d za brojanje kalorija i postizanje ciljeva.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mo\u017eete je koristiti tijekom treninga snage ili HIIT treninga\n\n&nbsp;<\/h3>\n\n\n\n<p>Vje\u017ebanje s girjom mo\u017ee zapravo biti dio <strong>svih va\u0161ih omiljenih treninga<\/strong>. Crossfiteri koji se ne boje ni tr\u010dati s girjom zasigurno \u0107e vam re\u0107i da s ovim utegom mo\u017eete u\u010diniti gotovo sve. Naravno, vi ne morate oti\u0107i u takve krajnosti. Girju mo\u017eete koristiti kada radite goblet \u010du\u010danj <strong>tijekom treninga snage,<\/strong> dok \u0107e iskoraci s girjom mo\u017eda biti dio <strong>intenzivnog HIIT treninga<\/strong>. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako jo\u0161 niste \u010duli za HIIT trening i \u017eelite saznati vi\u0161e o njemu, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/6-razloga-da-isprobate-intervalni-trening-visokog-intenziteta-hiit-i-plan-treninga\/\" target=\"_blank\" aria-label=\"6 razloga za\u0161to biste trebali isprobati visoko intenzivni intervalni trening (HIIT) i plan treninga. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 razloga za\u0161to biste trebali isprobati visoko intenzivni intervalni trening (HIIT) i plan treninga.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Girju mo\u017eete koristiti za vje\u017ebanje cijelog tijela\n\n&nbsp;<\/h3>\n\n\n\n<p>Kada vje\u017ebate s girjom, uklju\u010dujete svoje <strong>mi\u0161i\u0107e nogu, stra\u017enjice, trbuha, le\u0111a, ramena, ruku, ali i prsa i ruke. <\/strong>Mo\u017eete je koristiti umjesto klasi\u010dne \u0161ipke s utezima za gotovo sve vje\u017ebe. Pojedine vje\u017ebe pokazat \u0107emo vam kasnije u tekstu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Savr\u0161ena je za kompleksne vje\u017ebe za vi\u0161e zglobova odjednom<\/h3>\n\n\n\n<p>Ne samo da \u0107ete njome uklju\u010diti sve mi\u0161i\u0107e tijela, ve\u0107 u jednoj vje\u017ebi <strong>mo\u017eete uklju\u010diti nekoliko dijelova tijela odjednom<\/strong>. Na primjer, tursko dizanje s girjom dat \u0107e va\u0161oj \u201ekompleksnoj vje\u017ebi\u201d jednu potpuno novu dimenziju jer \u0107ete na taj na\u010din uklju\u010diti i donji i gornji dio tijela, dok je va\u0161a jezgra uklju\u010dena cijelo vrijeme.<\/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=\"28324,49009,36058,48997,51190,30209,49021,47623,7185,48997,44941\" ><\/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<h3 class=\"wp-block-heading\">4. Pobolj\u0161at \u0107ete svoju snagu, izdr\u017eljivost i pokretljivost zglobova<\/h3>\n\n\n\n<p>Kori\u0161tenjem <strong>girje za razli\u010dite vrste treninga<\/strong> mo\u017eete pobolj\u0161ati snagu i izdr\u017eljivost, a <strong>uz pomo\u0107 pravilnih tehnika \u010dak je mogu\u0107e pove\u0107ati opseg pokreta u bokovima ili ramenima<\/strong>. Neke vje\u017ebe s girjama, poput turskog dizanja ili dizanja utega trzajem, prili\u010dno su <strong>zahtjevne kada je u pitanju pokretljivost.<\/strong> Uklju\u010duju\u0107i girje u svoj trening, mo\u017eete <strong>pridonijeti pobolj\u0161anju opsega pokreta i stabilnosti zglobova<\/strong>. Vje\u017ebanje s girjom koristit \u0107e vam \u010dak i u svakodnevnom \u017eivotu jer vas dobra pokretljivost mo\u017ee za\u0161tititi od neugodnih ozljeda koje su primjerice posljedica nespretnog pada. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pomo\u0107i \u0107e vam u pravilnom dr\u017eanju tijela\n\n&nbsp;<\/h3>\n\n\n\n<p>Ako pravilno upotrebljavate girju i obra\u0107ate pa\u017enju na tehniku i ispravno uklju\u010denu jezgru tijela, mo\u017eete <strong>pobolj\u0161ati stabilnost kralje\u017enice i cjelokupno dr\u017eanje<\/strong>. To \u0107e biti korisno ne samo tijekom treninga, ve\u0107 i u svakodnevnom \u017eivotu. <strong>Na taj se na\u010din preventivno borite protiv, primjerice, bolova u le\u0111ima.<\/strong> [5-6] Ako vas zanima \u0161to sve mo\u017ee utjecati na bolove u le\u0111ima, pro\u010ditajte na\u0161 \u010dlanak <strong>7 savjeta kako nadmudriti bol u le\u0111ima uzrokovan dugim sjedenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mo\u017eete pobolj\u0161ati svoj stisak<\/h3>\n\n\n\n<p>Tijekom vje\u017ebanja s girjom <strong>oja\u010dat \u0107ete i mi\u0161i\u0107e podlaktica, dlanova i prstiju, \u0161to mo\u017ee zna\u010dajno pobolj\u0161ati snagu va\u0161eg stiska. <\/strong>To \u0107e vam se isplatiti, na primjer, kada \u0107ete raditi zgibove na horizontalnoj \u0161ipci, tijekom deadlifta ili \u010dak na putu ku\u0107i iz trgovine s vre\u0107icama punim kupljenih stvari za cijeli nadolaze\u0107i tjedan. [7]\n\n&nbsp;<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg\" alt=\"Prednosti vje\u017ebanja s girjom\" class=\"wp-image-240738\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7. Mo\u017ee poslu\u017eiti kao nova motivacija tijekom va\u0161eg treninga<\/h3>\n\n\n\n<p>Trebate li promjenu u svom programu treninga? <strong>Neka girja postane dio va\u0161e ku\u0107ne teretane i treninga<\/strong>. Ako to u\u010dinite, <strong>otkrit \u0107ete neke nove vje\u017ebe, uklju\u010diti mi\u0161i\u0107e koje ste do sada zanemarivali<\/strong> i izbje\u0107i \u0107ete stereotipizaciju u svom treningu. Vi\u0161e o tome kako isplanirati svoj trening, prevladati stagnaciju treninga i izgubiti kilograme mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <strong>mo\u017eemo li br\u017ee dobiti na mi\u0161i\u0107noj masi ili smr\u0161aviti uz \u010desto mijenjanje vje\u017ebi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pomo\u0107i \u0107e vam u u\u010dinkovitom sagorijevanju kalorija<\/h3>\n\n\n\n<p>Vje\u017ebanje s girjom <strong>prvenstveno je vje\u017eba snage, no kada pove\u0107ate intenzitet treninga, lako mo\u017ee postati kardio<\/strong>. Kao rezultat toga, <strong>sagorjet \u0107ete veliku koli\u010dinu kalorija ne samo tijekom treninga, ve\u0107 i nakon njega <\/strong>jer \u0107e va\u0161im mi\u0161i\u0107ima trebati energija za njihovu regeneraciju i rast.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliko \u0107ete kalorija sagorjeti <strong>uvijek ovisi o specifi\u010dnom programu treninga i intenzitetu<\/strong>, no na primjer, \u017eena mase 60 kg mo\u017ee sagorjeti otprilike 504 kcal u 60 minuta intenzivnog treninga s girjom, a mu\u0161karac s 80 kg oko 672 kcal. Ove energetske vrijednosti odgovaraju obilnijem ru\u010dku ili ve\u010deri. [8]<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio ili HIIT trening \u010desto se koriste za \u0161to u\u010dinkovitije sagorijevanje masno\u0107a i kalorija. Ako vas zanima koji je od ovih treninga bolji za sagorijevanje masno\u0107a, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" target=\"_blank\" aria-label=\"Klasi\u010dni kardio ili HIIT trening - koji bolje sagorijeva masno\u0107e? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Klasi\u010dni kardio ili HIIT trening &#8211; koji bolje sagorijeva masno\u0107e?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Vje\u017ebanje s girjom ne zauzima puno prostora\n\n&nbsp;<\/h3>\n\n\n\n<p><strong>Girja ne\u0107e zauzeti puno prostora u va\u0161em domu.<\/strong> Mo\u017eete je sakriti ispod kreveta ili \u010dak u najmanjem kutu sobe. Naravno, sve to ovisi o tome koliko \u0107ete girji kupiti, no ovi \u0107e utezi vjerojatno zauzeti manje prostora od sprava za vje\u017ebanje, klasi\u010dnih bu\u010dica ili osovine za vje\u017ebanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Postoji mnogo razli\u010ditih girji koje mo\u017eete odabrati\n\n&nbsp;<\/h3>\n\n\n\n<p>Ako ste po\u010detnik, bit \u0107e vam dovoljna manja masa girje (npr. 4 i 8 kg). Ako redovito vje\u017ebate, s vremenom \u0107ete postati ja\u010di, pa mo\u017eete poku\u0161ati trenirati s girjom od 12 ili 16 kg. <strong>Ako vam se ne svi\u0111a imati nekoliko girji razli\u010ditih masa i \u017eelite sa\u010duvati prostor, tada \u0107e prilagodljiva girja biti savr\u0161ena za vas, <\/strong>budu\u0107i da je prikladna i za po\u010detnike i za napredne sporta\u0161e jer nudi <strong>raspon od 4,5 do 18 kg.<\/strong><\/p>\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\/2021\/04\/iStock-1300988685-1124x749.jpg\" alt=\"Koje su sve mase girji dostupne?\" class=\"wp-image-240756\" width=\"843\" height=\"562\" title=\"Koje su sve mase girji dostupne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1300988685.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najboljih_vjezbi_s_girjom_za_straznjicu_i_noge\"><\/span>8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vam je vje\u017ebanje s girjom ne\u0161to potpuno novo, <strong>zapo\u010dnite s manjom masom<\/strong> i dobro pripazite na <strong>ispravno izvo\u0111enje pojedinih vje\u017ebi.<\/strong> Jednom kada budete sigurniji u tehniku vje\u017ebanja i masa na koju ste navikli vi\u0161e vam ne\u0107e predstavljati veliki izazov, slobodno po\u010dnite koristiti te\u017eu girju ili dodajte jo\u0161 utega na podesivu girju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne zaboravite se lagano zagrijati prije svakog treninga<\/strong>, na primjer u obliku tr\u010danja na mjestu, skoka s istovremenim razno\u017eenjem i odru\u010denjem (eng. jumping jack) ili plesa, <strong>a zatim prije\u0111ite na dinami\u010dno istezanje<\/strong> tijekom kojeg \u0107ete zagrijavati sve velike zglobove, poput koljena ili bokova rade\u0107i kru\u017ene pokrete, a nakon glavnog dijela odvojite trenutak za <strong>stati\u010dno istezanje<\/strong>. \u017delite li saznati ne\u0161to vi\u0161e o istezanju te vrstama i prednostima istezanja? Pro\u010ditajte na\u0161 \u010dlanak <strong>Zagrijavanje, istezanje i hla\u0111enje &#8211; jesu li stvarno va\u017eni?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve ove vje\u017ebe tako\u0111er se mogu izvoditi <strong>s vlastitom masom<\/strong> bez upotrebe utega. Treniraju\u0107i <strong>velike mi\u0161i\u0107e<\/strong> poput prednjeg i stra\u017enjeg dijela bedara, kao i stra\u017enjice, <strong>istodobno \u0107ete sagorjeti puno kalorija.<\/strong> Sljede\u0107e su vje\u017ebe slo\u017eene, pa \u0107ete uz primarne mi\u0161i\u0107e donjih udova uklju\u010diti i <strong>jezgru tijela te mi\u0161i\u0107e ruku i le\u0111a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u010cu\u010dnjevi s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: \u0160iroki stav malo ve\u0107i od \u0161irine ramena. Uzmite girju s rukama ispru\u017eenima uz tijelo. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite \u010du\u010danj s bokovima prema unazad, girja mo\u017ee lagano dodirnuti pod i vratite se u po\u010detni polo\u017eaj skupljanjem bedara i gluteusa. Ruke ostaju u istom polo\u017eaju tijekom cijele vje\u017ebe. Koljena su usmjerena prema van, a tjelesna masa je na cijelu povr\u0161inu stopala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, koljena usmjerena prema unutra, ramena podignuta prema u\u0161ima, tjelesna masa raspodijeljena na prstima, pretjerano naginjanje prema naprijed, mali raspon pokreta.<\/p>\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\/2021\/04\/1.-Kettlebell-drep.gif\" alt=\"Kako pravilno izvesti \u010du\u010danj s girjom\" class=\"wp-image-240770\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti \u010du\u010danj s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Deadlift s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj:<\/strong> \u0160iroki stav malo ve\u0107i od \u0161irine ramena. Primite girju s obje ruke koje su ispru\u017eene uz tijelo. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Spustite se dolje s kukovima unatrag i blago savijenim koljenima. Ruke ostaju u istom polo\u017eaju tijekom cijele vje\u017ebe. Vratite se u po\u010detni polo\u017eaj skupljanjem bedara i gluteusa. Koljena su usmjerena prema van, a tjelesna masa je raspodijeljena na cijelu povr\u0161inu stopala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, koljena usmjerena prema unutra, ramena podignuta prema u\u0161ima, tjelesna masa raspodijeljena na prstima, pretjerano naginjanje prema naprijed, mali raspon pokreta.<\/p>\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\/2021\/04\/2.-Kettlebell-mrtvy-tah.gif\" alt=\"Kako pravilno izvesti deadlift s girjom\" class=\"wp-image-240784\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti deadlift s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Iskoraci unazad s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: umjereno \u0161iroki stav. Primite girju za vanjsku stranu ru\u010dke objema rukama i dr\u017eite je u polo\u017eaju blizu prsa savijanjem ruku u laktovima. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite iskorak tako da jednu nogu ispru\u017eite unatrag i savijete koljeno druge noge. Va\u0161e stra\u017enje koljeno mo\u017ee malo dodirivati pod. Vratite se u po\u010detni polo\u017eaj aktiviranjem bedara i gluteusa. U\u010dinite isti pokret s drugom nogom. Va\u0161a tjelesna masa je raspodijeljena na cijelu povr\u0161inu stopala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, ramena podignuta prema u\u0161ima, pretjerano naginjanje prema naprijed, mali raspon pokreta, koljeno nije u ravnini no\u017enih prstiju.<\/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\/2021\/04\/3.-Kettlebell-Vypady-vzad.gif\" alt=\"Kako pravilno izvesti iskorak unazad s girjom\" class=\"wp-image-240798\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti iskorak unazad s girjom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dni iskoraci s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: umjereno \u0161iroki stav. Dr\u017eite girju s vanjske strane ru\u010dke objema rukama i dr\u017eite je u polo\u017eaju blizu prsa savijanjem ruku u laktovima. Koljeno aktivne noge usmjereno je prema van dok je savijate. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite bo\u010dni iskorak korakom u stranu i savijanjem koljena jedne noge. Druga noga nije savijena. Vratite se u po\u010detni polo\u017eaj aktiviranjem gluteusa i bedara. U\u010dinite isti pokret s drugom nogom. Va\u0161a tjelesna masa raspodijeljena je na cijelu povr\u0161inu stopala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke:<\/strong> Pogrbljena ili previ\u0161e savijena le\u0111a, ramena podignuta prema u\u0161ima, koljeno aktivne noge usmjereno prema unutra dok je savijate, mali raspon pokreta.<\/p>\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\/2021\/04\/4.-Kettlebell-vypady-do-strany-1.gif\" alt=\"Kako pravilno izvesti bo\u010dne iskorake s girjom\" class=\"wp-image-240812\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti bo\u010dne iskorake s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u010cu\u010danj skok s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: \u0160iroki stav malo ve\u0107i od \u0161irine ramena. Primite girju s obje ruke ispru\u017eene uz tijelo. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite \u010du\u010danj s kukovima unatrag i sko\u010dite skupljaju\u0107i bedra, gluteuse i listove, tako da vam stopala odstupe od tla. Zatim se vratite u polo\u017eaj \u010du\u010dnja. Ruke ostaju u istom polo\u017eaju tijekom cijele vje\u017ebe. Koljena su usmjerena prema van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, koljena usmjerena prema unutra, ramena podignuta prema u\u0161ima, pretjerano naginjanje prema naprijed, mali raspon pokreta.<\/p>\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\/2021\/04\/5.-Kettlebell-drep-s-vyskokom.gif\" alt=\"Kako pravilno izvesti \u010du\u010danj skok s girjom\" class=\"wp-image-240826\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti \u010du\u010danj skok s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Iskorak unazad u skoku s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: umjereno \u0161iroki stav. Primite girju za vanjsku stranu ru\u010dke objema rukama i dr\u017eite je u polo\u017eaju blizu prsa savijanjem ruku u laktovima. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite iskorak tako da jednu nogu ispru\u017eite unatrag i savijete koljeno druge noge. Va\u0161e stra\u017enje koljeno mo\u017ee malo dodirivati pod. Vratite se u po\u010detni polo\u017eaj aktiviranjem bedara, gluteusa i listova te promijenite noge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, ramena podignuta prema u\u0161ima, mali raspon pokreta.<\/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\/2021\/04\/6.-Kettlebell-vypady-vzad-s-vyskokom.gif\" alt=\"Kako pravilno izvesti iskorak unazad u skoku s girjom\" class=\"wp-image-240840\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti iskorak unazad u skoku s girjom\"\/><\/figure><\/div>\n\n\n\n<p><strong>Jednostavnija verzija vje\u017ebe s biceps pregibom (eng. biceps curls)<\/strong><\/p>\n\n\n\n<p>Ovom vje\u017ebom mo\u017eete zamijeniti iskorak unazad u skoku. Na taj \u0107ete na\u010din uklju\u010diti i svoje bicepse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: umjereno \u0161iroki stav. Primite girju za vanjsku stranu ru\u010dke objema rukama. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Napravite iskorak tako da jednu nogu ispru\u017eite unatrag i savijete koljeno druge noge. Va\u0161e stra\u017enje koljeno mo\u017ee malo dodirivati pod. Vratite se u po\u010detni polo\u017eaj aktiviranjem bedara, gluteusa i listova i promijenite noge. Istodobno savijte ruke u laktovima kad se spu\u0161tate i napravite biceps pregib. Ponovno ispru\u017eite ruke kada se vra\u0107ate gore. Laktovi ostaju u istom polo\u017eaju blizu tijela dok ih savijate \u2013 nisu ispru\u017eeni ni prema van ni prema unutra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke:<\/strong> Pogrbljena ili previ\u0161e savijena le\u0111a, ramena podignuta prema u\u0161ima, laktovi usmjereni prema van pri savijanju, mali raspon pokreta.<\/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\/2021\/04\/6.-Kettlebell-vypady-vzad-s-bicepsom.gif\" alt=\"Kako pravilno izvesti iskorak unazad i biceps pregib s girjom\" class=\"wp-image-240854\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti iskorak unazad i biceps pregib s girjom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Rumunjski jednono\u017eni deadlift s girjom<\/h3>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: \u0160iroki stav malo ve\u0107i od \u0161irine ramena. Primite girju jednom rukom ispru\u017eenom uz tijelo. Le\u0111a bi vam trebala biti ravna, ramena dolje, trbu\u0161njaci uklju\u010deni, a o\u010di usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Prvo napravite vje\u017ebu jednom nogom, a zatim drugom. Dr\u017eite girju u desnoj ruci, a istodobno ispru\u017eite lijevu nogu prema nazad i nagnite se naprijed. Girjom nije potrebno dodirivati tlo, najva\u017enije je dr\u017eati le\u0111a ravno i noge tek malo savijene u koljenima. Ruke ostaju u istom polo\u017eaju tijekom cijele vje\u017ebe. Vratite se u po\u010detni polo\u017eaj skupljaju\u0107i mi\u0161i\u0107e bedara i gluteusa i ponovite pokret. Kretanje treba biti kontinuirano i kontrolirano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a, ramena podignuta prema u\u0161ima, naginjanje u stranu tijekom pokreta, pretjerani nagib kuka prema naprijed u gornjem polo\u017eaju, pretjerano savijanje u koljenima, mali raspon pokreta.<\/p>\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\/2021\/04\/7.-Kettlebell-Rumunsky-mrtvy-tah-1.gif\" alt=\"Kako pravilno izvesti rumunjski jednono\u017eni deadlift s girjom\" class=\"wp-image-240868\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti rumunjski jednono\u017eni deadlift s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Plank + Deadlift s girjom<\/h3>\n\n\n\n<p>Ovom \u0107ete vje\u017ebom osim mi\u0161i\u0107a donjih udova tako\u0111er uklju\u010diti jezgru tijela i ruke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010detni polo\u017eaj<\/strong>: \u0160iroki stav malo ve\u0107i od \u0161irine ramena. Primite girju s obje ruke ispru\u017eene uz tijelo. Trbu\u0161njaci su vam uklju\u010deni tijekom cijele vje\u017ebe, a o\u010di su usmjerene prema naprijed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedba<\/strong>: Do\u0111ite u ni\u017ei polo\u017eaj guraju\u0107i kukove unatrag i lagano savijaju\u0107i koljena. Ruke ostaju ispru\u017eene tijekom cijelog vremena. Stavite girju na pod u donji polo\u017eaj, premjestite te\u017einu na gornje udove i dinami\u010dno ispru\u017eite obje noge unatrag. Dr\u017eite le\u0111a ravno tijekom dizanja, kao i tijekom polo\u017eaja u planku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ceste pogre\u0161ke<\/strong>: Pogrbljena ili previ\u0161e savijena le\u0111a tijekom deadlifta i planka, ramena podignuta prema u\u0161ima, koljena usmjerena prema unutra, tjelesna masa je raspodijeljena na prstima tijekom deadlifta, pretjerano naginjanje prema naprijed u gornjem polo\u017eaju, mali raspon pokreta.<\/p>\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\/2021\/04\/8.-Kettlebell-plank-mrtvy-tah.gif\" alt=\"Kako pravilno izvesti plank + deadlift s girjom\" class=\"wp-image-240882\" width=\"843\" height=\"474\" title=\"Kako pravilno izvesti plank + deadlift s girjom\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nekoliko nadahnu\u0107a za trening s girjom prona\u0107i \u0107ete i u videu: Intenzivni trening s girjom za sagorijevanje masno\u0107a<\/h3>\n\n\n\n<div class=\"wp-block-columns alignfull 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-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/Vu2jfa1gvA4?t=2s\" width=\"700\" height=\"366\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.youtube.com\/watch?v=Vu2jfa1gvA4\" data-wplink-edit=\"true\">https:\/\/www.youtube.com\/watch?v=Vu2jfa1gvA4<\/a><\/p>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ukljuciti_ove_vjezbe_u_svoj_trening\"><\/span>Kako uklju\u010diti ove vje\u017ebe u svoj trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da se radi o prili\u010dno intenzivnim i energi\u010dnim vje\u017ebama, nije najbolja ideja uklju\u010diti ih sve u jedan trening. Mo\u017eete ih <strong>postupno uklju\u010divati u svoje treninge tijekom jednog tjedna.<\/strong> Primjerice, odradite neke vje\u017ebe tijekom <strong>treninga cijelog tijela<\/strong>, druge <strong>uklju\u010dite u HIIT trening<\/strong>, a <strong>ostale ostavite za trening snage donjeg dijela tijela<\/strong>. Tako\u0111er je va\u017eno razmisliti o raspodjeli vje\u017ebi unutar pojedina\u010dnog treninga. To zna\u010di da je najte\u017ee vje\u017ebe, poput \u010du\u010dnja i iskoraka, najbolje napraviti odmah na po\u010detku kada imate najvi\u0161e energije.<\/p>\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\/2021\/04\/iStock-1297926430-1124x749.jpg\" alt=\"Vje\u017ebanje s girjom\" class=\"wp-image-240896\" width=\"843\" height=\"562\" title=\"Vje\u017ebanje s girjom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1297926430.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ako vje\u017ebate kod ku\u0107e i \u017eelite stvoriti vlastiti plan treninga, ne biste trebali propustiti na\u0161 \u010dlanak <strong>Kako stvoriti odgovaraju\u0107i plan treninga za vje\u017ebanje kod ku\u0107e?<\/strong> Ako \u017eelite usavr\u0161iti vje\u017ebanje kod ku\u0107e, za to mo\u017eete prona\u0107i nadahnu\u0107e u na\u0161em \u010dlanku <strong>Kako vje\u017ebanje kod ku\u0107e u\u010diniti izazovnijim \u010dak i bez sprava za fitness.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to zapo\u010dnete s treningom, <strong>ne zaboravite se temeljito zagrijati i pripremiti tijelo i um za vje\u017ebe koje slijede<\/strong>. Mo\u017eete napraviti nekoliko skokova s razno\u017eenjem i odru\u010denjem, zaplesati uz svoju omiljenu pjesmu ili napraviti nekoliko marinaca. Zatim <strong>zagrijte velike zglobove<\/strong> cijelog tijela rade\u0107i kru\u017ene pokrete onako kako su vas u\u010dili na satovima tjelesnog i mo\u017eete slobodno krenuti na glavni dio. Ovaj trening koji se fokusira <strong>na donji dio tijela mo\u017eete odraditi dva puta tjedno<\/strong>. Broj ponavljanja ovisi o vama, no uvijek slijedite vlastite osje\u0107aje da <strong>va\u0161i mi\u0161i\u0107i ve\u0107 pravilno \u201egore\u201d<\/strong> do kraja jednog ponavljanja i tako mo\u017eete vje\u017ebati dok ne iscrpite mi\u0161i\u0107e. Nakon zavr\u0161etka glavnog dijela, odvojite trenutak da se ohladite i <strong>lagano istegnete <\/strong>u obliku stati\u010dnog istezanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tablica s primjerom treninga &#8211; sami odaberite masu<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vrsta vje\u017ebe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj serija<\/th><th class=\"has-text-align-center\" data-align=\"center\">pauza izme\u0111u serija<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010danj skok s girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iskorak unazad s girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201316<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Deadlift s girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi s girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunjski jednono\u017eni deadlift s girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312, jedna noga, pa druga noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 min.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_upamtiti\"><\/span>\u0160to biste trebali upamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deljezna kugla s dr\u0161kom ve\u0107 dugi niz godina poma\u017ee \u010dovje\u010danstvu pobolj\u0161ati tjelesnu kondiciju. <strong>Vje\u017ebanje s girjom ima brojne prednosti<\/strong>. Mo\u017eete je koristiti u gotovo svakom treningu i tako oja\u010dati cijelo tijelo, a od nekih vje\u017ebi istodobno \u0107e vam gorjeti svi mi\u0161i\u0107i va\u0161eg tijela. U ovom ste \u010dlanku saznali za 8 vrlo u\u010dinkovitih <strong>vje\u017ebi koje \u0107e vam pomo\u0107i da oblikujete stra\u017enjicu i oja\u010date noge<\/strong>. Istodobno \u0107ete sagorjeti veliki broj kalorija i pobolj\u0161ati svoje op\u0107e stanje i pokretljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li sve ove vje\u017ebe? Planirate li isprobati trening? Podijelite svoje iskustvo s nama u komentarima, a ako vam se \u010dlanak svidio, mo\u017eete ga podijeliti sa svojim prijateljima kako bi i oni saznali ne\u0161to vi\u0161e o prednostima vje\u017ebanja s girjom.<\/p>\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\/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\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Znate li kako vje\u017ebati s girjom (eng. kettlebell) ako \u017eelite oblikovanu stra\u017enjicu i sna\u017ene noge? U ovom \u0107emo vam \u010dlanku predstaviti prednosti vje\u017ebi s girjom kao i nekoliko vrlo u\u010dinkovitih vje\u017ebi za donji dio tijela.<\/p>\n","protected":false},"author":129,"featured_media":240699,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6452,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257390","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-vjezbe-hr","10":"tag-vjezbe-za-gluteus-hr","11":"tag-vjezbe-za-noge-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>8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koristite li girju tijekom treninga? 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