{"id":282688,"date":"2019-02-20T14:24:00","date_gmt":"2019-02-20T13:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282688"},"modified":"2021-11-26T10:19:43","modified_gmt":"2021-11-26T09:19:43","slug":"12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/","title":{"rendered":"Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom"},"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\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#Koje_prednosti_nude_vjezbe_s_tjelesnom_tezinom\" title=\"Koje prednosti nude vje\u017ebe s tjelesnom te\u017einom?\">Koje prednosti nude vje\u017ebe s tjelesnom te\u017einom?<\/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\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#Je_li_to_vas_prvi_trening_s_tjelesnom_tezinom_Isprobajte_ovih_12_vjezbi\" title=\"Je li to va\u0161 prvi trening s tjelesnom te\u017einom? Isprobajte ovih 12 vje\u017ebi\">Je li to va\u0161 prvi trening s tjelesnom te\u017einom? Isprobajte ovih 12 vje\u017ebi<\/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\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#3_uzorka_treninga_s_tjelesnom_tezinom\" title=\"3 uzorka treninga s tjelesnom te\u017einom\">3 uzorka treninga s tjelesnom te\u017einom<\/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\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#Vjezba_s_tjelesnom_tezinom_za_savrseno_tonirane_noge\" title=\"Vje\u017eba s tjelesnom te\u017einom za savr\u0161eno tonirane noge\">Vje\u017eba s tjelesnom te\u017einom za savr\u0161eno tonirane noge<\/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\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Bilo da tra\u017eite vje\u017ebe za diverzifikaciju treninga u teretani ili vam je potrebna nova inspiracija za trening kod ku\u0107e, do\u0161li ste na pravo mjesto. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe s tjelesnom te\u017einom, njihovu ispravnu tehniku, razli\u010dite varijacije i savjete za iskusnije sporta\u0161e o tome kako ih ote\u017eati. Uvjerite se da je mogu\u0107e <strong>imati sjajan trening i istovremeno odr\u017eavati kondiciju ili podr\u017eati gubitak te\u017eine ili rast mi\u0161i\u0107a \u010dak i bez opreme<\/strong>. Poku\u0161ajte o\u017eivjeti svoju rutinu treninga, primjerice, vje\u017ebanjem cijelog tijela samo s tjelesnom te\u017einom ili HIIT-om.<\/p>\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=\"Koje_prednosti_nude_vjezbe_s_tjelesnom_tezinom\"><\/span><p>Koje prednosti nude vje\u017ebe s tjelesnom te\u017einom?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Prije svega, ne trebate nikakvu posebnu opremu.  Podloga za vje\u017ebanje bi trebala biti dovoljna. \u0160tovi\u0161e, ima mnogo vi\u0161e prednosti vje\u017ebanja s tjelesnom te\u017einom.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Mo\u017eete vje\u017ebati bilo gdje.<\/strong> \u010cak i u svojoj dnevnoj sobi, hotelskoj sobi, vrtu, parku ili na mjestu za uli\u010dni trening.<\/p><\/li><li><p>Vje\u017ebe s tjelesnom te\u017einom tako\u0111er su izvrsne za <strong>diverzifikaciju va\u0161eg treninga u teretani.<\/strong><\/p><\/li><li><p>Vje\u017ebe mo\u017eete <strong>prilagoditi<\/strong> tako da <strong>odgovaraju va\u0161oj kondiciji i sposobnostima.<\/strong><\/p><\/li><li><p>Va\u0161e tijelo \u0107e se suo\u010diti s novom vrstom optere\u0107enja, \u0161to mo\u017ee dovesti do<strong> rasta mi\u0161i\u0107a i snage.<\/strong><\/p><\/li><li><p>Vje\u017ebe s tjelesnom te\u017einom mo\u017eete koristiti za izradu<strong> kru\u017enog, intervalnog ili klasi\u010dnog treninga<\/strong> s fiksnim brojem serija i ponavljanja.<\/p><\/li><li><p><strong>Oja\u010dat \u0107ete svoj core<\/strong> koji je neophodan za dobro dr\u017eanje.<\/p><\/li><li><p>Ako vje\u017ebate ve\u0107im intenzitetom, <strong>pobolj\u0161at \u0107ete svoju tjelesnu kondiciju.<\/strong><\/p><\/li><li><p>Ako odr\u017eavate ispravnu tehniku, razvit \u0107ete <strong>koordinaciju i fleksibilnost.<\/strong><\/p><\/li><li><p>Pliometrijske vje\u017ebe pobolj\u0161at \u0107e va\u0161u <strong>agilnost.<\/strong><\/p><\/li><li><p>Sagorjet \u0107ete puno kalorija i time poja\u010dati <strong>gubitak te\u017eine.<\/strong><\/p><\/li><li><p><strong>Takav trening \u0107e vam oduzeti do 30 minuta,<\/strong> \u0161to \u0107e cijeniti zaposleni menad\u017eeri, mame na porodiljnom dopustu i ostali kojima uvijek nedostaje vremena.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [1\u20134]<\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite po\u010deti vje\u017ebati i zdravo se hraniti? Tada \u0107ete se mo\u017eda iznenaditi svim prednostima zdravog na\u010dina \u017eivota. <\/p>\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=\"Je_li_to_vas_prvi_trening_s_tjelesnom_tezinom_Isprobajte_ovih_12_vjezbi\"><\/span><p>Je li to va\u0161 prvi trening s tjelesnom te\u017einom? Isprobajte ovih 12 vje\u017ebi<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ovih 12 vje\u017ebi mo\u017eete uklju\u010diti u HIIT ili kru\u017eni trening. Mo\u017eete, naravno, odabrati samo vje\u017ebe koje odgovaraju va\u0161em planu treninga. Nadalje, mo\u017eete se inspirirati i na\u0161im primjerima vje\u017ebi u nastavku. <strong>Ne zaboravite anga\u017eirati svoj ore i usredoto\u010diti se na ispravnu tehniku tijekom svake vje\u017ebe.<\/strong> Nakon \u0161to svladate osnovnu varijaciju, slobodno isprobajte druge varijacije vje\u017ebi ili dodajte malo optere\u0107enja. Na taj na\u010din svaku vje\u017ebu mo\u017eete u\u010diniti zahtjevnijom.<\/p>\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. Sklekovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite i do\u0111ite u polo\u017eaj visokog planka s ispru\u017eenim rukama. Postavite otvorene dlanove ispod ramena, bli\u017ee od \u0161irine ramena. Povucite ramena od u\u0161iju, a lopatice prema dolje i unazad. Laktovi bi trebali biti udaljeni 45 stupnjeva od tijela. Aktivirajte svoj core i odr\u017eavajte tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Izdahnite, napravite sklek i poku\u0161ajte lagano dotaknuti pod prsima u donjem polo\u017eaju. Zatim gurnite svoje dlanove i prste u prostirku uz udisaj i vratite se u po\u010detni polo\u017eaj. Napravite sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali raspon pokreta, savijena le\u0111a (osobito u lumbalnom dijelu kralje\u017enice), nestabilne lopatice, laktovi usmjereni od tijela.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> Sklekovi na koljenima s nogama ili rukama postavljenim u vi\u0161i polo\u017eaj (klupa, kau\u010d, ni\u017ea \u0161ipka za zgibove), sklekovi s pljeskanjem, vertikalni sklekovi.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom dodavanjem neke opreme: <\/strong>sklekovi sa <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\" class=\"ek-link\">slamballom<\/a>, sklekovi s <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" class=\"ek-link\">loptom za pilates<\/a> i sklekovi s <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" class=\"ek-link\">balans podlogom<\/a>, sklekovi s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" class=\"ek-link\">prslukom s utezima,<\/a> s plo\u010dnim utegom na le\u0111ima, sa <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" class=\"ek-link\">suspenzijskim trena\u017eerom<\/a>, sa <a href=\"https:\/\/gymbeam.hr\/rucka-za-sklekove-push-up-bar-gymbeam.html\" class=\"ek-link\">\u0161ipkom za zgibove<\/a> ili <a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\">ekspanderom<\/a> oko tijela pri\u010dvr\u0161\u0107enim ispod va\u0161ih dlanova.<\/p><\/li><\/ul>\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\/10\/01-pushup.gif\" alt=\"Kako raditi sklekove?\" class=\"wp-image-303704\" width=\"853\" height=\"480\" title=\"Kako pravilno raditi sklekove?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite i do\u0111ite u polo\u017eaj visokog planka s ispru\u017eenim rukama. Postavite otvorene dlanove ispod ramena, bli\u017ee od \u0161irine ramena. Povucite ramena od u\u0161iju, a lopatice prema dolje i unazad. Laktovi bi trebali biti udaljeni 45 stupnjeva od tijela. Aktivirajte svoj core i odr\u017eavajte tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo mirno i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj nekoliko sekundi (mjerite vrijeme na svom sportskom satu ili telefonu).<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijena le\u0111a, kukovi padaju na pod, zdjelica je previsoko.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> Plank na koljenima, plank s podizanjem ruku ili nogu ili plank s podizanjem suprotne ruke i noge.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom dodavanjem neke opreme: <\/strong>Plank s loptom za pilates, plank s balans podlogom, plank sa slamballom ili plank na suspenzijskom trena\u017eeru.<\/p><\/li><\/ul>\n\n\n<p>Ako vas zanima kako redovito vje\u017ebanje uz izvo\u0111enje planka mo\u017ee utjecati na va\u0161u figuru, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\"> <strong>\u0160to \u0107e se dogoditi ako radite plank svaki dan.<\/strong><\/a><\/p>\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\/10\/02-plank.gif\" alt=\"Kako pravilno napraviti plank?\" class=\"wp-image-303721\" width=\"853\" height=\"480\" title=\"Kako pravilno napraviti plank?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Lezite na le\u0111a i stavite ruke uz tijelo s dlanovima prema dolje. Savijte koljena, povucite ih prema stra\u017enjici i ostavite stopala na podu.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Podignite zdjelicu tako \u0161to \u0107ete aktivirati gluteuse i zadnje lo\u017ee. Koncentrirajte se na kontrakciju gluteusa u gornjem polo\u017eaju. Zadr\u017eite sekundu ili dvije, a zatim kontroliranim pokretom spustite zdjelicu. Napravite sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene gre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija gluteusa, savijena le\u0111a, nekontrolirani pokreti.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> Izometrijsko dr\u017eanje u gornjem polo\u017eaju (20 &#8211; 30 sekundi), most s jednom nogom (jedna noga je ispru\u017eena i usmjerena prema stropu).<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom kori\u0161tenjem neke opreme:<\/strong> most s balans podlogom, most s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" class=\"ek-link\">elasti\u010dnom trakom s otporom<\/a> iznad koljena ili <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" class=\"ek-link\">girjom<\/a> na zdjelici.<\/p><\/li><\/ul>\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\/10\/03-glute-bridge.gif\" alt=\"Kako pravilno postaviti most?\" class=\"wp-image-303735\" width=\"853\" height=\"480\" title=\"Kako pravilno postaviti most?\"\/><\/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=\"49012,51190,49009,36352,36346,51217,51178,36310,47623,51223,36364,29120,46033\" ><\/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. Pauk iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite i do\u0111ite u polo\u017eaj visokog planka s ispru\u017eenim rukama. Postavite otvorene dlanove ispod ramena, bli\u017ee od \u0161irine ramena. Povucite ramena od u\u0161iju, a lopatice prema dolje i unazad. Laktovi bi trebali biti udaljeni 45 stupnjeva od tijela. Aktivirajte svoj core i odr\u017eavajte tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Napravite iskorak desnom nogom uz izdisaj (idealno do desnog dlana, ako vam mobilnost i fleksibilnost dopu\u0161taju). Zatim udahnite i vratite nogu u po\u010detni polo\u017eaj. Zatim napravite iskorak lijevom nogom do lijevog dlana.<\/p><\/li><li><p><strong>Uobi\u010dajene gre\u0161ke:<\/strong> savijena le\u0111a.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> Kada radite iskorak, podignite istu ruku kao i nogu koja radi i pogledajte u strop.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom kori\u0161tenjem neke opreme:<\/strong> Postavite elasti\u010dnu traku s otporom iznad gle\u017enjeva ili upotrijebite <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" class=\"ek-link\">utege za gle\u017enjeve.<\/a><\/p><\/li><\/ul>\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\/10\/04-spider-lunge.gif\" alt=\"Kako pravilno izvesti pauk iskorake?\" class=\"wp-image-303749\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti pauk iskorake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank s dodirivanjem ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Kleknite i do\u0111ite u polo\u017eaj visokog planka s ispru\u017eenim rukama. Postavite otvorene dlanove ispod ramena, bli\u017ee od \u0161irine ramena. Povucite ramena od u\u0161iju, a lopatice prema dolje i unazad. Laktovi bi trebali biti udaljeni 45 stupnjeva od tijela. U\u010dvrstite svoj core i odr\u017eavajte tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Podignite desnu ruku i dodirnite lijevo rame. Istodobno, poku\u0161ajte zadr\u017eati stabilan polo\u017eaj. Zatim vratite ruku na podlogu i napravite isti pokret s druge strane.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijena le\u0111a, nekontrolirani pokreti, naginjanje u stranu.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe: <\/strong>plank na koljenima.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom kori\u0161tenjem neke opreme: <\/strong>plank s loptom za pilates ili plank s balans podlogom, ili upotrijebite <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" class=\"ek-link\">utege za zape\u0161\u0107a.<\/a><\/p><\/li><\/ul>\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\/2016\/10\/05-plank-tap.gif\" alt=\"Kako pravilno napraviti plank s dodirivanjem ramena?\" class=\"wp-image-303773\" width=\"853\" height=\"480\" title=\"Kako pravilno napraviti plank s dodirivanjem ramena?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u010cu\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> stav u \u0161irini ramena. Te\u017eina je na cijelom stopalu.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Udahnite i napravite \u010du\u010danj guraju\u0107i zdjelicu unatrag i prema dolje. Pazite na pogre\u0161nu savijenost u lumbalnom i torakalnom dijelu kralje\u017enice. Idite duboko do to\u010dke u kojoj mo\u017eete zadr\u017eati le\u0111a zakrivljenima prirodno. Os koljena, gle\u017enja i stopala treba biti u ravnini. Idite prema gore aktiviraju\u0107i gluteuse i prednje bedrene mi\u0161i\u0107e dok izdi\u0161ete. Napravite sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijenost unatrag, mali raspon pokreta, naginjanje naprijed, koljena usmjerena prema unutra, te\u017eina je neravnomjerno raspore\u0111ena, prebacivanje prevelike te\u017eine na prste ili petu.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> \u010du\u010danj s jednom nogom, \u010du\u010danj s pulsiranjem (\u010du\u010danj u rasponu od nekoliko centimetara u donjem polo\u017eaju).<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom kori\u0161tenjem neke opreme:<\/strong> radite \u010du\u010dnjeve s elasti\u010dnom trakom s otporom iznad koljena, s loptom za pilates iznad glave, na balans podlozi, sa <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" class=\"ek-link\">\u0161ipkom<\/a>, girjom, <a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\" class=\"ek-link\">medicinkom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" class=\"ek-link\">power bagom<\/a>.<\/p><\/li><\/ul>\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\/2016\/10\/06-squat.gif\" alt=\"Kako pravilno napraviti \u010du\u010danj s tjelesnom te\u017einom?\" class=\"wp-image-303787\" width=\"853\" height=\"480\" title=\"Kako pravilno napraviti \u010du\u010danj s tjelesnom te\u017einom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Iskoraci u stranu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>srednji \u0161iroki stav.<\/li><li><p><strong>Izvedba:<\/strong> Udahnite, napravite iskorak u stranu s jednom nogom i prebacite svoju te\u017einu na ovu nogu. Vratite se u po\u010detni polo\u017eaj uz izdisaj i napravite iskorak na drugu stranu. Koljena i stopala su cijelo vrijeme usmjereni u istom smjeru, lagano u stranu.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;savijena le\u0111a, mali raspon pokreta, koljena usmjerena prema unutra.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong> iskoraci u stranu sa skokovima.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom kori\u0161tenjem neke opreme:<\/strong> iskoraci s ekspanderom iznad koljena ili gle\u017enjeva, iskoraci na balans podlozi, iskoraci s girjama, medicinkom ili power bagom.<\/p><\/li><\/ul>\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\/2016\/10\/07-side-lunge.gif\" alt=\"Kako pravilno napraviti bo\u010dne iskorake?\" class=\"wp-image-303801\" width=\"853\" height=\"480\" title=\"Kako pravilno napraviti bo\u010dne iskorake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u010cu\u010danj skok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj: <\/strong>stav u \u0161irini ramena. Te\u017eina je na cijelom stopalu.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Udahnite i napravite \u010du\u010danj guraju\u0107i zdjelicu unatrag i prema dolje. Pazite na pogre\u0161nu savijenost u lumbalnom i torakalnom dijelu kralje\u017enice. Idite duboko do to\u010dke u kojoj mo\u017eete zadr\u017eati le\u0111a zakrivljenima prirodno. Os koljena, gle\u017enja i stopala je u ravnini. Izvedite skok aktiviraju\u0107i gluteuse i prednje bedrene mi\u0161i\u0107e dok izdi\u0161ete. Udahnite u gornjem polo\u017eaju, zatim se vratite u \u010du\u010danj i ponovite skok.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Le\u0111a su savijena, mali raspon pokreta, naginjanje naprijed, koljena usmjerena prema unutra, te\u017eina je neravnomjerno raspore\u0111ena, prebacuje se na prste ili petu.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe: <\/strong>dodajte jo\u0161 jedan skok u gornjem polo\u017eaju povla\u010denjem koljena prema prsima (tzv. tuck jump).<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>\u010du\u010danj skok na pliometrijsku kutiju, \u010du\u010danj skok na balans podlozi ili s power bagom.<\/p><\/li><\/ul>\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\/2016\/10\/08-squat-jump.gif\" alt=\"Kako pravilno napraviti \u010du\u010danj skok?\" class=\"wp-image-303815\" width=\"853\" height=\"480\" title=\"Kako pravilno napraviti \u010du\u010danj skok?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Iskoraci sa skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>srednji \u0161iroki stav.<\/li><li><p><strong>Izvedba:<\/strong> Stopala i koljena su cijelo vrijeme usmjereni u istom smjeru, lagano u stranu. Po\u010dnite korakom naprijed i lagano u stranu. Prebacite te\u017einu na prednju nogu. Do\u0111ite duboko do to\u010dke u kojoj va\u0161e koljeno stvara 90 stupnjeva s va\u0161im listovima ili \u010dak ni\u017ee. Sko\u010dite aktiviraju\u0107i gluteuse i prednje bedrene mi\u0161i\u0107e uz izdisaj i promijenite nogu. \u010cim sletite na pod, udahnite i napravite jo\u0161 jedno ponavljanje. Upotrijebite ruke za odr\u017eavanje stabilnosti.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, pogre\u0161na koordinacija.<\/p><\/li><li><p><strong>Varijacije vje\u017ebe:<\/strong>&nbsp;prednji iskoraci bez skoka.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:&nbsp;<\/strong>iskoraci sa skokom na balans podlozi, iskoraci sa skokom s power bagom, osovinom ili prslukom s utezima.<\/p><\/li><\/ul>\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\/2016\/10\/09-jumping-lunge.gif\" alt=\"Kako pravilno izvesti iskorake sa skokom?\" class=\"wp-image-303829\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti iskorake sa skokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Jednono\u017eno mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>srednji \u0161iroki stav.<\/li><li><p><strong>Izvedba:<\/strong> Stopala i koljena su cijelo vrijeme usmjereni u istom smjeru, lagano u stranu. Prebacite te\u017einu na stoje\u0107u nogu koja je lagano savijena. Nagnite se naprijed dok udi\u0161ete i istovremeno ispru\u017eite drugu nogu ispru\u017eenu unatrag. Vratite se u po\u010detni polo\u017eaj aktiviranjem gluteusa i prednjih zategnutih mi\u0161i\u0107a uz izdisaj. Upotrijebite ruke da vam pomognu odr\u017eati stabilnost. Prvo napravite nekoliko ponavljanja s jednom nogom, a zatim s drugom.<\/p><\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, pogre\u0161na koordinacija, le\u0111a su savijena.<\/li><li><p><strong>Varijacije vje\u017ebi:<\/strong> koristite stolicu koja \u0107e vam pomo\u0107i u odr\u017eavanju stabilnosti.<\/p><\/li><li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:&nbsp;<\/strong>jednono\u017eno mrtvo dizanje s girjom u jednoj ruci, loptom za pilates iznad glave, na balans podlozi ili suspenzijskom trena\u017eeru.<\/p><\/li><\/ul>\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\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Kako pravilno izvesti jednono\u017eno mrtvo dizanje?\" class=\"wp-image-303843\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti jednono\u017eno mrtvo dizanje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Obrnuti iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>srednji \u0161iroki stav.<\/li><li><strong>Izvedba:<\/strong> Stopala i koljena su cijelo vrijeme usmjereni u istom smjeru, lagano u stranu. Napravite iskorak unatrag jednom nogom uz udisaj. Te\u017eina je na stoje\u0107oj nozi, a koljeno zadnje noge lagano dodiruje strunja\u010du. Uz izdisaj se vratite u po\u010detni polo\u017eaj. Zatim napravite iskorak na drugu stranu. Upotrijebite ruke da vam pomognu u odr\u017eavanju stabilnosti.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, pogre\u0161na koordinacija, le\u0111a su savijena.<\/li><li><strong>Varijacije vje\u017ebe:<\/strong>&nbsp;obrnuti iskoraci sa stolicom, naizmjeni\u010dni iskoraci sa skokovima, obrnuti iskoraci s podizanjem koljena.<\/li><li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong>&nbsp;iskoraci unatrag s osovinom, power bagom, girjama, loptom za pilates iznad glave ili na suspenzijskom trena\u017eeru.<\/li><\/ul>\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\/2016\/10\/11-reverse-lunge.gif\" alt=\"Kako napraviti obrnute iskorake?\" class=\"wp-image-303857\" width=\"853\" height=\"480\" title=\"Kako napraviti obrnute iskorake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Walkout<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;srednji \u0161iroki stav.<\/li><li><strong>Izvedba:&nbsp;<\/strong>nagnite se naprijed dok udi\u0161ete i do\u0111ite do visokog planka s ispru\u017eenim rukama. U\u010dvrstite svoj core i rukama se odgurnite od strunja\u010de i neprestano se vra\u0107ajte u po\u010detni polo\u017eaj. Ispravite le\u0111a i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;le\u0111a su savijena, kukovi padaju na pod.<\/li><li><strong>Varijacije vje\u017ebe:<\/strong> dodajte dodirivanje ramena ili podignite udove u gornji polo\u017eaj planka, napravite sklek u donjem polo\u017eaju.<\/li><li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong>&nbsp;dodajte prsluk s utezima.<\/li><\/ul>\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\/2016\/10\/12-walkout.gif\" alt=\"Kako pravilno izvesti walkout?\" class=\"wp-image-303871\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti walkout?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_uzorka_treninga_s_tjelesnom_tezinom\"><\/span>3 uzorka treninga s tjelesnom te\u017einom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemojte razbijati glavu oko sastavljanja treninga. Odaberite jedan od na\u0161a tri primjera treninga, uzmite svoju podlogu i neka naporan rad po\u010dne! Ne zaboravite podr\u017eati proces regeneracije <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" class=\"ek-link\">proteinskim<\/a> napitkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite lagano zagrijati tijelo prije glavnog dijela (tr\u010danje na licu mjesta, <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"preskakanje vija\u010de (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakanje vija\u010de<\/a>). Zatim pripremite svoje tijelo za nadolaze\u0107u vje\u017ebu izvode\u0107i kru\u017ene pokrete u velikim zglobovima. Nakon \u0161to zavr\u0161ite s treningom, na\u0111ite malo vremena za istezanje.<\/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. HIIT s tjelesnom te\u017einom za bolju fizi\u010dku kondiciju<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekundi rad, 30 sekundi odmor<\/li><li>po\u010dnite s vje\u017ebom 1, zatim prije\u0111ite na vje\u017ebu 2, itd.<\/li><li>poku\u0161ajte izvesti 3 do 5 serija<\/li><li>napravite pauzu od 60 do 90 sekundi izme\u0111u serija<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vje\u017ebe za HIIT trening:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Walkout<\/li><li>\u010cu\u010danj skokovi<\/li><li>Plank s dodirivanjem ramena <\/li><li>Pauk iskoraci <\/li><li>Iskoraci sa skokom<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju prednosti HIIT treninga, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" class=\"ek-link\"><strong>Klasi\u010dni kardio ili HIIT trening \u2013 koji bolje sagorijeva masno\u0107e?<\/strong><\/a><\/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. Trening s vlastitom te\u017einom za cijelo tijelo<\/h3>\n\n\n\n<p>Prvo izvedite sve serije jedne vje\u017ebe, a zatim prije\u0111ite na sljede\u0107u. Dodajte optere\u0107enje i po potrebi odaberite drugu varijaciju vje\u017ebe. Napravite pauzu od 1 &#8211; 2 minute izme\u0111u serija.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vje\u017eba<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj setova<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walkout<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010danj skokovi<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obrnuti iskoraci<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12 svaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklekovi<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadr\u017eite 30 &#8211; 60 sekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pauk iskoraci<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 svaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Trening za stra\u017enjicu i noge s vlastitom te\u017einom<\/h3>\n\n\n\n<p>Prvo izvedite sve serije jedne vje\u017ebe, a zatim prije\u0111ite na sljede\u0107u. Dodajte optere\u0107enje i po potrebi odaberite drugu varijaciju vje\u017ebe. Napravite pauzu od 1 &#8211; 2 minute izme\u0111u serija.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vje\u017eba<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj setova<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Most<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jednono\u017eno mrtvo dizanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 svaka noga<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Naizmjeni\u010dni iskoraci sa skokovima<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 16&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Naizmjeni\u010dni iskoraci u stranu<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ostale prakti\u010dne savjete o tome kako izraditi u\u010dinkovit plan treninga bez opreme mo\u017eete prona\u0107i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/\" class=\"ek-link\"><strong>Kako svoj ku\u0107ni trening u\u010diniti izazovnijim \u010dak i bez fitness opreme.<\/strong><\/a><\/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=\"Vjezba_s_tjelesnom_tezinom_za_savrseno_tonirane_noge\"><\/span>Vje\u017eba s tjelesnom te\u017einom za savr\u0161eno tonirane noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobijte jo\u0161 jednu inspiraciju za trening ili vje\u017ebajte odmah slijede\u0107i na\u0161 video s vje\u017ebama za donji dio tijela.<\/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\" 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 l Vje\u017ebe za savr\u0161eno tonirane noge l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rdG3Qti1c5Q?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe s tjelesnom te\u017einom mogu vam pomo\u0107i da razbijete stereotip treninga i stagnaciju. Koristit \u0107ete mi\u0161i\u0107e koje ne anga\u017eirate toliko u teretani, stoga \u0107ete oja\u010dati svoje tijelo. Osim toga, omogu\u0107it \u0107e vam podr\u0161ku u ja\u010danju corea, koordinaciji i fleksibilnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove vje\u017ebe mo\u017eete prilagoditi prema potrebi, a tako\u0111er ih u\u010diniti i izazovnijima s dodatnim optere\u0107enjem. Uklju\u010dite ih u svoju rutinu u teretani ili se inspirirajte na\u0161im uzorkom treninga za HIIT, noge ili cijelo tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili nove savjete koje \u0107ete koristiti u svom treningu? Ako je tako, ne zaboravite podijeliti \u010dlanak sa svojim prijateljima koji \u0107e tako\u0111er cijeniti inspiraciju za vje\u017ebanje.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Inspiracije za vje\u017ebanje bez opreme nikada dovoljno. U \u010dlanku \u0107ete prona\u0107i 12 u\u010dinkovitih vje\u017ebi s tjelesnom te\u017einom koje \u0107e vam pomo\u0107i pobolj\u0161ati svoju fizi\u010dku kondiciju, podr\u017eati gubitak te\u017eine i u\u010dvrstiti svoju figuru. Tako\u0111er smo uklju\u010dili tri primjera treninga koje mo\u017eete izvoditi gdje god \u017eelite.<\/p>\n","protected":false},"author":129,"featured_media":161535,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_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-282688","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>Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vje\u017ebanje bez opreme podr\u017eava razvoj funkcionalne snage i gubitak te\u017eine. 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Dana\u0161nji \u010dlanak nudi u\u010dinkovite vje\u017ebe i nekoliko primjera treninga.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-20T13:24:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-26T09:19:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vlastna-vaha.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom\",\"datePublished\":\"2019-02-20T13:24:00+00:00\",\"dateModified\":\"2021-11-26T09:19:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\"},\"wordCount\":2739,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vlastna-vaha.jpg\",\"keywords\":[\"trening\",\"trening doma\",\"vje\u017ebanje\",\"vje\u017ebe s vlastitom te\u017einom\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\",\"name\":\"Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vlastna-vaha.jpg\",\"datePublished\":\"2019-02-20T13:24:00+00:00\",\"dateModified\":\"2021-11-26T09:19:43+00:00\",\"description\":\"Vje\u017ebanje bez opreme podr\u017eava razvoj funkcionalne snage i gubitak te\u017eine. 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