{"id":269313,"date":"2021-08-10T13:53:46","date_gmt":"2021-08-10T11:53:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269313"},"modified":"2021-08-10T13:54:43","modified_gmt":"2021-08-10T11:54:43","slug":"ucinkoviti-kucni-6-minutni-trening-za-trbusnjake","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/","title":{"rendered":"U\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161njake"},"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\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/#Idealan_trening_sastoji_se_od_ovih_5_dijelova\" title=\"Idealan trening sastoji se od ovih 5 dijelova&nbsp;\">Idealan trening sastoji se od ovih 5 dijelova&nbsp;<\/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\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/#Kako_vjezbati_trbusnjake\" title=\"Kako vje\u017ebati trbu\u0161njake?\">Kako vje\u017ebati trbu\u0161njake?<\/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\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/#Zasto_biste_trebali_vjezbati_trbusnjake\" title=\"Za\u0161to biste trebali vje\u017ebati trbu\u0161njake?\">Za\u0161to biste trebali vje\u017ebati trbu\u0161njake?<\/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\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/#Kako_vjezbati_trbusnjake_Pomoci_ce_vam_brzi_6-minutni_trening_za_jacanje_trbuha\" title=\"Kako vje\u017ebati trbu\u0161njake? Pomo\u0107i \u0107e vam brzi 6-minutni trening za ja\u010danje trbuha\">Kako vje\u017ebati trbu\u0161njake? Pomo\u0107i \u0107e vam brzi 6-minutni trening za ja\u010danje trbuha<\/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\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160to mo\u017eete napraviti za \u0161est minuta? Mo\u017eda \u0107ete napraviti doru\u010dak, pregledati nekoliko postova na dru\u0161tvenim mre\u017eama ili pogledati gotovo \u010ditav blok reklama na TV-u. A tome mo\u017eete dodati i trening trbuha koji smo kreirali za vas. <strong>\u010cvrsti trbu\u0161njaci nisu samo simbol izvrsne kondicije, ve\u0107 \u0107e vam pomo\u0107i i da pobolj\u0161ate dr\u017eanje, \u0161to \u0107ete cijeniti u svakodnevnom \u017eivotu.<\/strong> Uz inspirativne vje\u017ebe, dana\u0161nji \u010dlanak nudi i savjete o tome od kojih dijelova se treba sastojati ispravan trening te \u0107ete nau\u010diti na \u0161to treba paziti kada trenirate trbu\u0161njake.<\/p>\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=\"Idealan_trening_sastoji_se_od_ovih_5_dijelova\"><\/span>Idealan trening sastoji se od ovih 5 dijelova&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez obzira na to planirate li vje\u017ebati trbu\u0161njake prema na\u0161em videu ili vas \u010deka neka druga aktivnost, trebali biste se pridr\u017eavati osnovne strukture pravilnog treninga. Ako imate sjedila\u010dki tip posla i idete ravno s posla na vje\u017ebanje, nije dobra ideja odmah po\u010deti \u010du\u010dati s utezima na granici svojeg maksimuma ili zapo\u010deti intenzivan HIIT nakon izlaska iz svla\u010dionice. To mo\u017ee dovesti do ozljede koja \u0107e vas na neko vrijeme izbaciti iz &#8220;igre&#8221;. Stoga je va\u017eno pripremiti se za trening i ne podcjenjivati zagrijavanje cijelog tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ovaj je dio va\u017ean i za va\u0161 um koji treba prebaciti iz re\u017eima &#8220;posao&#8221; u re\u017eim &#8220;vje\u017ebanje&#8221;.<\/strong> Razmi\u0161ljanje o onome \u0161to niste zavr\u0161ili na poslu ili o onome \u0161to vas jo\u0161 \u010deka kod ku\u0107e trenutno nije prikladno. <strong>Ovdje ste da se opustite i u\u010dinite ne\u0161to za svoje zdravlje i figuru.<\/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\/05\/IMG_4828-1124x749.jpg\" alt=\"Za\u0161to se istezati prije treninga?\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"Za\u0161to se istezati prije treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Napravite zagrijavanje<\/h3>\n\n\n\n<p><strong>Zagrijavanje slu\u017ei za pripremu mi\u0161i\u0107a, srca i plu\u0107a za nadolaze\u0107e naprezanje.<\/strong> Trening mo\u017ee imati razne oblike. Brza \u0161etnja na putu do teretane, tr\u010danje na licu mjesta ili na traci, nekoliko jumping jackova ili preskakanje&nbsp;<span style=\"color: #ff6600\">vija\u010de<\/span>&nbsp;bit \u0107e odli\u010dno. Sve \u0161to trebate je to izvoditi 5 &#8211; 10 minuta. Trebali biste disati lagano. Ne \u017eelite dati sve od sebe u prvoj fazi treninga.<\/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. Usredoto\u010dite se na dinami\u010dno istezanje<\/h3>\n\n\n\n<p>Zapo\u010dnite zagrijavanje odmah s dinami\u010dnim istezanjem. Uvrnite zglobove od glave do pete, ba\u0161 kao \u0161to ste nau\u010dili u osnovnoj \u0161koli na satu tjelesnog odgoja.<strong> To \u0107e pobolj\u0161ati raspon pokreta u zglobovima i smanjiti rizik od ozljeda na treningu.<\/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 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=\"8350,28792,44254,49021,36025,47623,51178,36310,51160,29080,7185,42481  \" ><\/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\">3. Prije\u0111ite na glavni dio treninga<\/h3>\n\n\n\n<p>Poku\u0161ajte planirati unaprijed za svoj trening tog dana. Odaberite jedan ili vi\u0161e dijelova tijela na koje \u0107ete se usredoto\u010diti. Zatim odaberite odre\u0111ene vje\u017ebe, broj ponavljanja i serije. Tako\u0111er mo\u017eete planirati &#8220;kru\u017eni&#8221;, HIIT trening ili TABATU. Slobodno zapi\u0161ite svoj trening na papir ili u telefon, \u0161to \u0107e vam dobro do\u0107i tijekom treninga. To vas ne\u0107e zbuniti i ne\u0107ete nasumi\u010dno prelaziti s jedne sprave za vje\u017ebanje na drugu te \u0107ete u\u0161tedjeti vrijeme<strong>. Tijekom vje\u017ebanja usredoto\u010dite se na ispravnu tehniku i postupno pove\u0107avajte optere\u0107enje.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vje\u017ebate kod ku\u0107e, u planiranju svojeg treninga, svih njegovih dijelova i odre\u0111enih vje\u017ebi, mo\u017ee vam biti od pomo\u0107i ako pro\u010ditate \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" aria-label=\"Kako sastaviti kvalitetan plan za ku\u0107ni trening? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sastaviti kvalitetan plan za ku\u0107ni trening?<\/a><\/strong><\/span><\/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\/05\/iStock-1224033680-1124x750.jpg\" alt=\"Kako planirati svoj trening?\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Kako planirati svoj trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Dodajte hla\u0111enje, pogotovo nakon intenzivnijeg treninga<\/h3>\n\n\n\n<p>Nakon glavnog treninga vjerojatno imate jo\u0161 ve\u0107i puls, ostajete bez daha, a mi\u0161i\u0107i vjerojatno vape za opu\u0161tanjem. <strong>Cilj faze hla\u0111enja je vratiti puls na normalne vrijednosti, op\u0107enito smirivanje i opu\u0161tanje mi\u0161i\u0107a koji su jo\u0161 uvijek napeti.<\/strong> Ovaj je dio posebno va\u017ean ako ste se bavili vje\u017ebama visokog intenziteta, kao \u0161to je cross-fit WOD, HIIT ili naporni trening za noge.<\/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. Lagano se istegnite na kraju treninga<\/h3>\n\n\n\n<p>\u010cak i ako se radujete tu\u0161iranju i obroku nakon treninga, provedite jo\u0161 nekoliko minuta u stati\u010dnom istezanju. <strong>Pomo\u0107i \u0107e vam u pobolj\u0161anju fleksibilnosti i dr\u017eanja.<\/strong> Tako\u0111er mo\u017eete pomo\u0107i u regeneraciji, jednostavno nakon treninga, upotrebom tehnika s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" aria-label=\"masa\u017enim valjkom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enim valjkom<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017enim pi\u0161toljem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enim pi\u0161toljem<\/a><\/span>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<p>Ako se pitate \u0161to mo\u017eete u\u010diniti za potporu regeneraciji mi\u0161i\u0107a, pro\u010ditajte \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" aria-label=\"Kako podr\u017eati regeneraciju masa\u017enim pi\u0161toljem i drugim pomagalima? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako podr\u017eati regeneraciju masa\u017enim pi\u0161toljem i drugim pomagalima?<\/a><\/strong><\/span><\/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\/05\/DSC01944-1124x751.jpg\" alt=\"Istezanje nakon treninga\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Istezanje nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-2048x1368.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=\"Kako_vjezbati_trbusnjake\"><\/span>Kako vje\u017ebati trbu\u0161njake?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste oja\u010dali trbu\u0161ne mi\u0161i\u0107e, va\u017eno je slijediti principe treninga snage, kao i kod ostalih mi\u0161i\u0107a. Imajte na umu i da vjerojatno ne\u0107ete dobiti <strong>&#8220;isklesane trbu\u0161njake&#8221; samo od treninga snage.<\/strong> Prvo i najva\u017enije, morate se spustiti na ni\u017ei postotak masno\u0107e &#8211; odnosno smr\u0161avjeti. To \u0107ete uspjeti postizanjem kalorijskog deficita. Jednostavno sagorijevate vi\u0161e energije nego \u0161to prihva\u0107ate. Najbolje djeluje tako \u0161to se smanji unos energije iz prehrane i pove\u0107a potro\u0161nja kroz trening snage, kardio ili druge popularne aktivnosti. Ne zaboravite uzeti dovoljno vremena za regeneraciju i spavanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O kalorijskom deficitu i drugim va\u017enim pravilima mr\u0161avljenja pro\u010ditajte u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" aria-label=\"Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno<\/a><\/span><\/strong><\/p>\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=\"Zasto_biste_trebali_vjezbati_trbusnjake\"><\/span>Za\u0161to biste trebali vje\u017ebati trbu\u0161njake?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sna\u017eni, dobro zategnuti trbu\u0161ni mi\u0161i\u0107i nisu samo u\u017eitak za gledanje, ve\u0107 i izvr\u0161avaju va\u017enu funkciju u tijelu. <strong>Dio su dubokog stabilizacijskog sustava trupa i kralje\u017enice koji igra ulogu u pravilnom dr\u017eanju tijela u sportu, a tako\u0111er i u svakodnevnom \u017eivotu.<\/strong> Vje\u017ebe fokusirane na trbu\u0161njake pomo\u0107i \u0107e vam da imate \u010dvrst i dobro zategnut torzo, ali tu su i drugi pokreti koje izvodite, a da mo\u017eda to i ne znate. To uklju\u010duje slo\u017eene vje\u017ebe poput mrtvog dizanja, \u010du\u010dnjeva ili istezanja trapeznih mi\u0161i\u0107a. <span style=\"color: #ff6600\">[4]<\/span><\/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\/05\/File_011-1124x749.jpeg\" alt=\"Za\u0161to vje\u017ebati svoje trbu\u0161njake?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"Za\u0161to vje\u017ebati svoje trbu\u0161njake?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\">Koje su koristi od \u010dvrstih trbu\u0161njaka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zahvaljuju\u0107i \u010dvrstom sredi\u0161njem dijelu tijela, le\u0111a vas ne\u0107e boljeti<\/strong><\/li><li><strong>pobolj\u0161at \u0107e va\u0161e dr\u017eanje tijela<\/strong><\/li><li><strong>imat \u0107ete u\u017ei struk<\/strong><\/li><li><strong>podr\u017eat \u0107ete funkcionalnu snagu<\/strong> &#8211; to \u0107e vam pomo\u0107i u treningu i svakodnevnom kretanju<\/li><li><strong>ako tr\u010dite, \u010dvrst srednji dio tijela pomo\u0107i \u0107e vam da pobolj\u0161ate svoju tehniku tr\u010danja<\/strong><\/li><li><strong>imat \u0107ete bolju ravnote\u017eu<\/strong> &#8211; to bi vas moglo sprije\u010diti da padnete dok stojite u autobusu i on jako zako\u010di<span style=\"color: #ff6600\">&nbsp;[5-7]<\/span><\/li><\/ul>\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=\"Kako_vjezbati_trbusnjake_Pomoci_ce_vam_brzi_6-minutni_trening_za_jacanje_trbuha\"><\/span>Kako vje\u017ebati trbu\u0161njake? Pomo\u0107i \u0107e vam brzi 6-minutni trening za ja\u010danje trbuha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovaj 6-minutni trening mo\u017eete izvoditi zasebno ili u kombinaciji s drugim treninzima za dijelove tijela. Prije po\u010detka lagano se zagrijte i razgibajte cijelo tijelo. Nakon zavr\u0161etka lagano se istegnite &#8211; isprobajte<span style=\"color: #ff6600\">&nbsp;Cobra<\/span> joga polo\u017eaj. Tako\u0111er mo\u017eete saviti koljena le\u017ee\u0107i na le\u0111ima i privu\u0107i ih do prsa. Zatim ih pomaknite na stranu, dok \u0107ete prsa i glavu okretati u drugom smjeru, zahvaljuju\u0107i \u010demu \u0107ete lijepo istegnuti kose mi\u0161i\u0107e trbuha.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg\" alt=\"Kako vje\u017ebati trbu\u0161njake?\" class=\"wp-image-255958\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">\u0160to trebate znati prije vje\u017ebanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>za to vam ne treba nikakva oprema,<\/strong> samo <span style=\"color: #ff6600\">podloga<\/span><\/li><li><strong>trening se sastoji od 7 vje\u017ebi<\/strong><\/li><li><strong>istrenirat \u0107ete skupinu ravnih, donjih i kosih mi\u0161i\u0107a trbuha<\/strong><\/li><li><strong>trenirat \u0107ete 45 sekundi<\/strong><\/li><li><strong>nakon \u010dega slijedi pauza od 20 sekundi<\/strong><\/li><\/ul>\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\">Vje\u017ebe za trbuh: na \u0161to treba paziti tijekom treninga?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Trbu\u0161njaci<\/strong><\/h4>\n\n\n\n<p>Pazite da vam je donji dio le\u0111a (lumbalno podru\u010dje) cijelo vrijeme \u010dvrsto na podlozi. Zategnite trbu\u0161njake. Udahnite na dnu i izdahnite na vrhu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>2. Dijagonalni trbu\u0161njaci<\/strong><\/h4>\n\n\n\n<p>Za vrijeme vje\u017ebe dr\u017eite ramena pritisnuta na podlogu. Izdahnite u gornjem polo\u017eaju i laktom mo\u017eete lako dodirnuti suprotno koljeno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>3. Trbu\u0161njaci s ispru\u017eenim nogama<\/strong><\/h4>\n\n\n\n<p>Opet provjerite je li donji dio le\u0111a pritisnut na podlogu, ne zaboravite disati u gornjem polo\u017eaju i nje\u017eno saviti noge.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Obrnuti trbu\u0161njaci s podizanjem nogu<\/strong><\/h4>\n\n\n\n<p>Ova se vje\u017eba sastoji od dva polo\u017eaja. U prvom, pripazite da vam je donji dio le\u0111a pritisnut na podlogu. Kada ispru\u017eite noge u donjem polo\u017eaju, mislite na to da \u0107e vje\u017eba biti zahtjevnija \u0161to ste bli\u017ee podu. Izdahnite dok podi\u017eete noge prema gore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>5. Plank&nbsp;uz naizmjeni\u010dno&nbsp;privla\u010denje&nbsp;koljena prema&nbsp;prsima<\/strong><\/h4>\n\n\n\n<p>U ovoj vje\u017ebi va\u017eno je stalno odr\u017eavati \u010dvrsto centriranje tijela. Pazite da vam se ramena ne saviju. Izdahnite kad povla\u010dite nogu prema tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>6. Plank s&nbsp;dodirom ramena<\/strong><\/h4>\n\n\n\n<p>U ovom polo\u017eaju obratite pa\u017enju na \u010dvrsto centriranje tijela i dr\u017eite koljena to\u010dno iznad tla. Izdahnite kad dodirujete ramena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>7. Bo\u010dni plank s izmjenjivanjem strana<\/strong><\/h4>\n\n\n\n<p>Ni s ovom vje\u017ebom nije dobro dopustiti napetost u podru\u010dju trbu\u0161nih mi\u0161i\u0107a i zdjelice. Izmjenjujte strane i izdahnite dok ruku podi\u017eete prema gore.<\/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\">Primjer ku\u0107nog 6-minutnog treninga za ja\u010danje mi\u0161i\u0107a trbuha<\/h3>\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\">\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=\"Home workout I 6-minutni efektivni trening za trbuh I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/-sJAR3Rzt-U?list=PLz2BNGIUZ7thcTIhzqWtfH7wmMvQ26Oal\" 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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ispravan trening trebao bi imati neku strukturu. <strong>Za prevenciju ozljeda, sjajne rezultate i op\u0107enit osje\u0107aj dobro obavljenog posla, najbolji na\u010din za to je lagano zagrijavanje prije glavnog treninga i uklju\u010divanje hla\u0111enja i istezanja nakon toga.<\/strong> Ne zaboravite na to, \u010dak i ako \u0107ete odraditi samo na\u0161 6-minutni trening za trbu\u0161njake. <strong>Redovito vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a pomo\u0107i \u0107e pobolj\u0161ati va\u0161e dr\u017eanje tijela, funkcionalnu snagu i ravnote\u017eu<\/strong>. Pa, \u0161to \u010dekate?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li probali vje\u017ebati prema na\u0161em treningu za trbu\u0161njake? Koje su vam najdra\u017ee vje\u017ebe, a \u0161to radije ne biste vidjeli u rasporedu treninga? Podijelite svoje komentare s nama. Ako vam se svidio \u010dlanak sa savjetima o treningu za trbu\u0161njake, ne zaboravite ga podijeliti s prijateljima.<\/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","protected":false},"excerpt":{"rendered":"<p>Istonirani trbu\u0161njaci simbol su izvrsne kondicije, a poma\u017eu i u pobolj\u0161anju dr\u017eanja tijela. Na\u0161 u\u010dinkoviti trening za trbu\u0161njake tra\u017ei vrlo malo vremena, a za vje\u017ebanje vam treba samo podloga.<\/p>\n","protected":false},"author":129,"featured_media":255886,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6308,7478,6452,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-269313","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-hr","10":"tag-vjezbe-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>U\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161njake - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Imate li 6 minuta? Isprobajte ove u\u010dinkovite i brze treninge za trbu\u0161njake. Oja\u010dat \u0107ete trbu\u0161njake, pobolj\u0161ati cjelokupnu kondiciju, funkcionalnu snagu i dr\u017eanje tijela.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"U\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161njake - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Imate li 6 minuta? Isprobajte ove u\u010dinkovite i brze treninge za trbu\u0161njake. 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