{"id":283141,"date":"2021-08-09T16:03:06","date_gmt":"2021-08-09T14:03:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=283141"},"modified":"2021-08-09T16:03:09","modified_gmt":"2021-08-09T14:03:09","slug":"kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/","title":{"rendered":"Kako vje\u017ebati sa suspenzijskim trena\u017eerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo"},"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\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/#Kako_funkcionira_suspenzijski_trenazer\" title=\"Kako funkcionira suspenzijski trena\u017eer?\">Kako funkcionira suspenzijski trena\u017eer?<\/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\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/#Zasto_vjezbati_sa_suspenzijskim_trenazerom_kao_sto_je_TRX_Otkrijte_njegovih_8_najvecih_prednosti\" title=\"Za\u0161to vje\u017ebati sa suspenzijskim trena\u017eerom kao \u0161to je TRX? Otkrijte njegovih 8 najve\u0107ih prednosti\">Za\u0161to vje\u017ebati sa suspenzijskim trena\u017eerom kao \u0161to je TRX? Otkrijte njegovih 8 najve\u0107ih prednosti<\/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\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/#Kako_trenirati_sa_suspenzijskim_trenazerom\" title=\"Kako trenirati sa suspenzijskim trena\u017eerom?\">Kako trenirati sa suspenzijskim trena\u017eerom?<\/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\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/#Upoznajte_10_ucinkovitih_vjezbi_sa_suspenzijskim_trenazerom\" title=\"Upoznajte 10 u\u010dinkovitih vje\u017ebi sa suspenzijskim trena\u017eerom\">Upoznajte 10 u\u010dinkovitih vje\u017ebi sa suspenzijskim trena\u017eerom<\/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\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vje\u017eba sa suspenzijskim trena\u017eerom poznata je i kao popularni TRX te\u010daj u teretani.<\/strong> Randy Hetrick, biv\u0161i pripadnik Specijalnih snaga Sjedinjenih Dr\u017eava, stoji iza izuma ovog pomagala za vje\u017ebanje. Jednog mu je dana jednostavno palo na pamet da bi mogao napraviti \u010dvor na jiu-jitsu traci, prebaciti je preko vrata, zatvoriti ih i vidjeti ho\u0107e li mu privla\u010denje trake prema sebi pomo\u0107i da stvori pokret sli\u010dan penjanju ljestvama. <strong>Prakti\u010dki je smislio kako gravitaciju i vlastitu tjelesnu te\u017einu iskoristiti kao fitness pomagalo.<\/strong> Krajem devedesetih, njegov suspenzijski trena\u017eer bio je popularan uglavnom me\u0111u vojnicima, jer je predstavljao jednostavan na\u010din za u\u010dinkovito vje\u017ebanje gotovo bilo gdje.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvorni dizajn imao je oblik obrnutog Y bez mogu\u0107nosti pode\u0161avanja duljine traka, kakvu danas poznajemo. Od tada se dogodio ogroman pomak u izgledu i svojstvima suspenzijskog trena\u017eera. <strong>Trening s TRX-om postupno je postajao popularan u javnosti i ro\u0111en je novi fitness trend.<\/strong> Ovo u\u010dinkovito fitness pomagalo pro\u0161irilo se iz SAD-a po cijelom svijetu, a TRX danas mo\u017eete prona\u0107i u gotovo svakoj teretani. <strong>U dana\u0161njem \u0107emo \u010dlanku sve objasniti, opisati blagodati i predstaviti vam u\u010dinkovite vje\u017ebe sa suspenzijskim trena\u017eerom.<\/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\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"TRX je u\u010dinkovito fitness pomagalo\" class=\"wp-image-260562\" width=\"843\" height=\"562\" title=\"Suspenzijski trena\u017eer je u\u010dinkovito fitness pomagalo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Kako_funkcionira_suspenzijski_trenazer\"><\/span>Kako funkcionira suspenzijski trena\u017eer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening s TRX-om djeluje na na\u010din da izla\u017ee va\u0161e tijelo nestabilnosti. Zatim ga morate uravnote\u017eiti i automatski uklju\u010dujete sredi\u0161nji dio tijela tijekom svake vje\u017ebe. <strong>Zahvaljuju\u0107i tome radite na sna\u017enome tijelu i istodobno pobolj\u0161avate sposobnost odr\u017eavanja ravnote\u017ee.<\/strong> Kada objesite ruke ili noge na remene, tjelesna te\u017eina postaje va\u0161 optere\u0107enje i morate se oduprijeti gravitaciji. Na pote\u0161ko\u0107e mo\u017eete lako utjecati pode\u0161avanjem duljine traka ili promjenom nagiba tijela. <strong>Koriste\u0107i TRX mo\u017eete vje\u017ebati gotovo onako kako biste to radili tijekom redovitog fitness treninga u teretani.<\/strong> Mo\u017eete u\u010dinkovito raditi vje\u017ebe koje se temelje na ekstenziji, kao i pritisku i rotaciji, ali i \u010du\u010dnjeve ili iskorake. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treninzi sa <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" class=\"ek-link\">suspenzijskim trena\u017eerom<\/a> popularni su na grupnim satovima fitnessa, a sve vi\u0161e ljudi trenira s njima u teretani ili na uli\u010dnom treningu. <strong>Ovo je vrlo kompaktno i prijenosno pomagalo koje mo\u017eete jednostavno pri\u010dvrstiti na vodoravnu <a href=\"https:\/\/gymbeam.hr\/visenamenska-sipka-za-zgibove-gymbeam.html\" class=\"ek-link\">\u0161ipku<\/a>, granu drveta ili na <a href=\"https:\/\/gymbeam.hr\/zidni-nosac-x-mount-gymbeam.html\" class=\"ek-link\">stropni nosa\u010d TRX-a<\/a> i mo\u017eete po\u010deti vje\u017ebati.<\/strong><\/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=\"36310,47623,46015,48952,48997,53710,40192,7185,8350,49021,36025,51178,51160 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vjezbati_sa_suspenzijskim_trenazerom_kao_sto_je_TRX_Otkrijte_njegovih_8_najvecih_prednosti\"><\/span>Za\u0161to vje\u017ebati sa suspenzijskim trena\u017eerom kao \u0161to je TRX? Otkrijte njegovih 8 najve\u0107ih prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sa suspenzijskim trena\u017eerom mo\u017eete odraditi odli\u010dan trening gotovo bilo gdje. Lagan je, prenosiv i jednostavan za pode\u0161avanje. Koje su njegove druge prednosti i za\u0161to biste ga trebali uklju\u010diti u svoj trening?<\/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. Anga\u017eirate cijelo tijelo<\/h3>\n\n\n\n<p>Iako vas suspenzijski trena\u017eer izravno poti\u010de na intenzivan trening za trbuh, to nije jedini dio tijela za koji ga mo\u017eete koristiti. <strong>TRX je kratica za Total Body Resistance Exercise, \u0161to se prevodi kao trening izdr\u017eljivosti ili trening snage za cijelo tijelo.<\/strong> Pored mnogih varijanti planka, mo\u017eete vje\u017ebati i razne vje\u017ebe za trbuh, ruke, le\u0111a, gluteus i noge. Ve\u0107ina ih je slo\u017eenih, \u0161to zna\u010di da \u0107ete odjednom anga\u017eirati nekoliko dijelova tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, vje\u017ebanjem sa suspenzijskim trena\u017eerom tako\u0111er <strong>gradite funkcionalnu snagu.<\/strong> Ona se ne mjeri opsegom bicepsa, ve\u0107 sposobno\u0161\u0107u u\u010dinkovitog izvo\u0111enja uobi\u010dajenih pokreta, poput no\u0161enja te\u0161kih predmeta ili premje\u0161tanja namje\u0161taja.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg\" alt=\"Kako funkcionira TRX?\" class=\"wp-image-260576\" title=\"Kako funkcionira suspenzijski trena\u017eer?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/TZP03096-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">2. Oja\u010dat \u0107ete svoj core<\/h3>\n\n\n\n<p>Uklju\u010dit \u0107ete svoj core ili duboki sustav za stabilizaciju kralje\u017enice s gotovo svakom vje\u017ebom u kojoj koristite suspenzijski trena\u017eer. To je zato \u0161to ove vje\u017ebe zahtijevaju ve\u0107i naglasak na stabilnosti i koordinaciji tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Core povezuje gornju i donju polovicu tijela i, kada se pravilno anga\u017eira, odr\u017eava stabilnost kralje\u017enice i zdjelice. To \u0161titi lokomotorni sustav od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sna\u017eni core pobolj\u0161ava fleksibilnost, stabilnost, koordinaciju i dr\u017eanje tijekom svakodnevnih aktivnosti. Bez obzira na to di\u017eete li te\u0161ku \u0161ipku s utezima ili \u010distite ku\u0107u, on je va\u0161a pouzdana podr\u0161ka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trka\u010di \u0107e zasigurno cijeniti \u010dinjenicu da im sna\u017eni core tako\u0111er mo\u017ee pomo\u0107i da se ubrzaju i pobolj\u0161aju svoju tehniku tr\u010danja, jer \u0107e se snaga u\u010dinkovitije prenositi na donje udove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sna\u017eni core tako\u0111er \u0161titi le\u0111a od ozljeda ili bolova uzrokovanih lo\u0161im dr\u017eanjem tijela.<\/strong> Ne morate stalno raditi samo trbu\u0161njake, da biste imali sna\u017ene, dobro gra\u0111ene trbu\u0161njake. Umjesto toga probajte funkcionalni trening s TRX-om.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite odraditi brzi trening usredoto\u010den na trbu\u0161ne mi\u0161i\u0107e, isprobajte, primjerice, onaj iz na\u0161eg \u010dlanka <strong>U\u010dinkovit 6-minutni ku\u0107ni trening za trbu\u0161njake.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Gradite mi\u0161i\u0107nu masu i ubla\u017eavate mi\u0161i\u0107nu neravnote\u017eu<\/h3>\n\n\n\n<p>Ako jo\u0161 niste vje\u017ebali s TRX-om, mo\u017eda mislite da je to lagana kardio aktivnost i da vam sigurno mi\u0161i\u0107i ne\u0107e rasti. Ali istina je sasvim obrnuta. Jednom kada isprobate nekoliko vje\u017ebi ili intenzivan trening sa suspenzijskim trena\u017eerom, va\u0161i umorni i bolni mi\u0161i\u0107i dokazat \u0107e vam da niste u pravu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kada su istra\u017eiva\u010di usporedili utjecaj treninga sa suspenzijskim trena\u017eerom s konvencionalnim treningom snage u teretani, otkrili su da je u\u010dinak oba pristupa sli\u010dan.<\/strong> To zna\u010di da samo kori\u0161tenje vlastite te\u017eine uz pomo\u0107 suspenzijskog trena\u017eera tako\u0111er mo\u017ee pomo\u0107i u rastu mi\u0161i\u0107ne mase. Isto tako je utvr\u0111eno da, kao i u tradicionalnom treningu s te\u0161kim utezima, <strong>tijelo reagira na ovu vrstu vje\u017ebanja<\/strong> pove\u0107anom proizvodnjom hormona rasta. On je jedan od anaboli\u010dkih hormona koji podr\u017eavaju rast i za\u0161titu mi\u0161i\u0107ne mase. <span style=\"color:#ff6600\" class=\"tadv-color\">[5-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prema nekim istra\u017eivanjima, mi\u0161i\u0107nu neravnote\u017eu mo\u017eete smanjiti i pomo\u0107u treninga s TRX -om.<\/strong> To je vjerojatno zbog \u010dinjenice da vje\u017ebanje sa suspenzijskim trena\u017eerom zahtijeva pravu tehniku, pa \u010dak i uklju\u010divanje mi\u0161i\u0107nih skupina. Neki sporta\u0161i, poput pliva\u010da, tako\u0111er mogu koristiti TRX trening za u\u010dinkovito sprje\u010davanje bolova u ramenu, jer se ramena optere\u0107uju prilikom plivanja. <span style=\"color:#ff6600\" class=\"tadv-color\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako u\u010dinkovito dobiti mi\u0161i\u0107nu masu, sve bitno saznat \u0107ete u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" class=\"ek-link\">\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e?<\/a><\/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\/DSC09750-1124x750.jpg\" alt=\"Vje\u017ebanje s TRX -om poma\u017ee vam izgubiti kilograme\" class=\"wp-image-260642\" width=\"843\" height=\"563\" title=\"Vje\u017ebanje sa suspenzijskim trena\u017eerom poma\u017ee vam izgubiti kilograme\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC09750-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sagorijevate kalorije, pa mo\u017eete br\u017ee smr\u0161avjeti<\/h3>\n\n\n\n<p>\u017delite li smr\u0161avjeti, redovito tr\u010dite i htjeli biste tr\u010danje izmjenjivati s vje\u017ebom za ja\u010danje tijela, ali jednostavno ne u\u017eivate u vje\u017ebanju s bu\u010dicama? Iskusite u\u010dinkovit trening sa suspenzijskim trena\u017eerom. Pomo\u0107u njega mo\u017eete poraditi na cijelom tijelu, puno \u0107ete se znojiti, a ujedno \u0107ete i podr\u017eati mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prosje\u010dna \u017eena od 60 kg sagorijeva oko 365 kalorija po satu treninga, a mu\u0161karac od 80 kg sagorijeva 487 kalorija.<\/strong> To mo\u017ee zna\u010dajno pridonijeti postizanju kalorijskog deficita koji je neophodan za mr\u0161avljenje. No uvijek ovisi o tome koji intenzitet treninga odaberete i koje vje\u017ebe uklju\u010dite. <strong>TRX vje\u017eba izvrsna je i za treninge s kratkim intervalima poput <a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" class=\"ek-link\">HIIT-a<\/a><\/strong> koje mo\u017eete odraditi za manje od 30 minuta. Vje\u017ebat \u0107ete ve\u0107im intenzitetom, a zahvaljuju\u0107i tome \u0107ete u kratkom vremenu sagorjeti puno energije. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o mr\u0161avljenju, kalorijskom deficitu i ostalim va\u017enim pravilima mr\u0161avljenja, pro\u010ditajte na\u0161 \u010dlanak<strong><a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" class=\"ek-link\"> Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno<\/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\">5. Vi birate te\u017einu svake vje\u017ebe<\/h3>\n\n\n\n<p>Mo\u017eda ste uvjereni da je TRX namijenjen samo naprednim ili profesionalnim sporta\u0161ima. To nije posve tako, jer \u010dak i <strong>potpuni po\u010detnik mo\u017ee vje\u017ebati sa suspenzijskim trena\u017eerom,<\/strong> po mogu\u0107nosti pod nadzorom trenera.<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg\" alt=\"Prednosti vje\u017ebanja sa suspenzijskim trena\u017eerom\" class=\"wp-image-260656\" title=\"Prednosti vje\u017ebanja sa suspenzijskim trena\u017eerom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/375F05EC-A00C-41D0-8D11-8000D17DFF1E-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Razina te\u017eine lako se mo\u017ee pove\u0107ati ili smanjiti prilagodbom duljine remena i promjenom nagiba tijela. Primjerice, mo\u017eete si olak\u0161ati bilo koju vje\u017ebu u stoje\u0107em polo\u017eaju pomicanjem nekoliko koraka unatrag. S druge strane, \u0161to ni\u017ee ste postavljeni, to \u0107e vje\u017eba biti te\u017ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete kontrolirati zahtjevnost svoje izvedbe promjenom polo\u017eaja ru\u010dki s metalnim kop\u010dama. <strong>Stoga se radi o univerzalnom alatu koji mo\u017ee biti koristan za cijeli spektar vje\u017eba\u010da, uklju\u010duju\u0107i starije dobne kategorije i po\u010detnike<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/span><\/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. Pojednostavit \u0107ete izvo\u0111enje nekih vje\u017ebi<\/h3>\n\n\n\n<p>Naprimjer, mo\u017eete li izvoditi \u010du\u010dnjeve na jednoj nozi s punim opsegom pokreta i bez dr\u017eanja? Svladati ovu vje\u017ebu nije lako. Zahtijeva sna\u017ene noge, veliku pokretljivost u zglobovima i stabilnost. <strong>I<\/strong> <strong>tu dobro do\u0111e TRX zahvaljuju\u0107i svojim remenima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga ne\u0107ete toliko padati prema naprijed ili unatrag i pojednostavit \u0107ete \u010du\u010dnjeve. Istodobno \u0107ete oja\u010dati mi\u0161i\u0107e koje anga\u017eirate pri \u010du\u010dnju na jednoj nozi, a redovitim treningom s vremenom \u0107ete to mo\u0107i napraviti i bez TRX-a.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Mo\u017eete trenirati bilo gdje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nemate vremena za trening u teretani? Objesite TRX na vrata i neka brzi ku\u0107ni trening po\u010dne.<\/li><li>\u017delite li pravilno vje\u017ebati i rado biste trenirali na otvorenom? Tada sve \u0161to trebate u\u010diniti je izvaditi suspenzijski trena\u017eer, prona\u0107i \u010dvrstu granu ili pre\u010dku koja \u0107e ga dr\u017eati i mo\u017eete vje\u017ebati na svje\u017eem zraku.<\/li><li>\u017delite li ostati aktivni \u010dak i na odmoru? Spakirajte si TRX u svoj kofer i tada sve \u0161to trebate je prona\u0107i odgovaraju\u0107e mjesto za vje\u017ebanje i zapo\u010deti brzi HIIT ili kru\u017eni trening.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suspenzijski trena\u017eer kompaktno je pomagalo za vje\u017ebanje koje vam omogu\u0107uje da kvalitetno trenirate gotovo bilo gdje.<\/strong> [12]<\/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. Razbit \u0107ete stereotip o treningu<\/h3>\n\n\n\n<p>Umorni ste od podizanja bu\u010dica, treninga u teretani ili vje\u017ebanja s vlastitom te\u017einom? <strong>Suspenzijski trena\u017eer mo\u017ee zna\u010diti ugodnu promjenu, novi impuls, motivaciju i, \u0161to je najva\u017enije, novu dimenziju treninga.<\/strong> S njime mo\u017eete vje\u017ebati kao dio kru\u017enog treninga, intenzivnog HIIT-a ili treninga snage. Kada kombinirate TRX s drugim pomagalima, kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" class=\"ek-link\">girja<\/a>, <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" class=\"ek-link\">preskakanje u\u017eeta<\/a>, <a href=\"https:\/\/gymbeam.hr\/double-ab-wheel-gymbeam.html\" class=\"ek-link\">fitness kota\u010d za vje\u017ebanje<\/a> ili <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" class=\"ek-link\">pliometrijska kutija<\/a>, mo\u017eete imati jo\u0161 raznolikiji kru\u017eni trening.<\/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\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg\" alt=\"Kako u svoj trening uklju\u010diti vje\u017ebe sa suspenzijskim trena\u017eerom?\" class=\"wp-image-260676\" width=\"843\" height=\"562\" title=\"Kako u svoj trening uklju\u010diti vje\u017ebe sa suspenzijskim trena\u017eerom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/\u0424\u043e\u0442\u043e-9-1-2048x1365.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=\"Kako_trenirati_sa_suspenzijskim_trenazerom\"><\/span>Kako trenirati sa suspenzijskim trena\u017eerom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego po\u010dnete trenirati sa suspenzijskim trena\u017eerom, malo se zagrijte. <strong>Ovaj dio je tako\u0111er va\u017ean za va\u0161 um koji se treba prebaciti iz na\u010dina rada u na\u010din treninga.<\/strong> Trenutno nije vrijeme za razmi\u0161ljanje o tome \u0161to ste propustili na poslu ili \u0161to vas \u010deka kod ku\u0107e. <strong>Ovdje ste da se opustite i u\u010dinite ne\u0161to za svoje zdravlje i lijepu figuru.<\/strong> Bez obzira na to idete li na HIIT, trening snage ili intenzivni kardio, poku\u0161ajte obratiti pozornost na sve ove dijelove.<\/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\"><ol>\r\n \t<li>Zagrijte se<\/li>\r\n<\/ol><\/h3>\n\n\n\n<p><strong>Zagrijavanje poma\u017ee pripremiti va\u0161e mi\u0161i\u0107e, srce i plu\u0107a za nadolaze\u0107e optere\u0107enje.<\/strong> Zagrijavanje mo\u017ee imati mnogo oblika. Brza \u0161etnja na putu do teretane, tr\u010danje na licu mjesta ili na traci za tr\u010danje, nekoliko burpieja ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" class=\"ek-link\">preskakanje u\u017eeta<\/a> bit \u0107e izvrsni. Sve \u0161to trebate u\u010diniti je izvoditi ovu aktivnost 5 &#8211; 10 minuta. Trebali biste lagano disati. Ne \u017eelite dati sve od sebe ve\u0107 prvoj fazi treninga.<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg\" alt=\"Kako trenirati sa suspenzijskim trena\u017eerom?\" class=\"wp-image-260690\" title=\"Kako trenirati sa suspenzijskim trena\u017eerom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/KV_77-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">2. Odvojite vrijeme za dinami\u010dko istezanje<\/h3>\n\n\n\n<p>Nakon zagrijavanja bi zatim trebalo uslijediti dinami\u010dko istezanje. Pripremite sve zglobove za nadolaze\u0107i trening izvode\u0107i kru\u017ene pokrete, ba\u0161 kao \u0161to ste u\u010dili u osnovnoj \u0161koli na satovima tjelesnog odgoja. <strong><a href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\" class=\"ek-link\">To \u0107e pobolj\u0161ati raspon pokreta u zglobovima i smanjiti rizik od ozljeda tijekom treninga.<\/a><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati detaljnije informacije o temi zagrijavanja i istezanja, svakako pro\u010ditajte na\u0161 \u010dlanak<strong> Zagrijavanje, istezanje, hla\u0111enje &#8211; jesu li zaista va\u017eni?<\/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\">3. Prije\u0111ite na glavni dio vje\u017ebe<\/h3>\n\n\n\n<p>Poku\u0161ajte unaprijed isplanirati koji \u0107ete trening imati tog dana. Odaberite jedan ili vi\u0161e dijelova tijela na koji \u0107ete se fokusirati tog dana. Zatim odaberite odre\u0111ene vje\u017ebe, broj ponavljanja i setova. Tako\u0111er mo\u017eete isplanirati kru\u017eni trening, HIIT trening ili tabatu. Svoj trening slobodno zapi\u0161ite na komad papira ili u mobilni telefon koji \u0107ete imati pri ruci tijekom vje\u017ebe. Zahvaljuju\u0107i tome, ne\u0107ete zbunjeno hodati od jedne sprave za vje\u017ebanje do druge i u\u0161tedjet \u0107ete vrijeme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tijekom vje\u017ebanja usredoto\u010dite se na pravilnu tehniku, a optere\u0107enje postupno pove\u0107avajte<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ako vje\u017ebate kod ku\u0107e, onda vam na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" class=\"ek-link\">Kako sastaviti kvalitetni plan za ku\u0107ni trening?<\/a><\/strong> mo\u017ee pomo\u0107i u planiranju 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\">4. Posebno nakon intenzivnijeg treninga, dodajte hla\u0111enje<\/h3>\n\n\n\n<p>Nakon glavnog dijela, vjerojatno jo\u0161 uvijek imate vi\u0161i puls, dolazite do daha i mi\u0161i\u0107i vjerojatno ve\u0107 pozivaju na smirenje. <strong>Cilj faze hla\u0111enja je vratiti broj otkucaja srca u normalu, smiriti i opustiti stalnu napetost mi\u0161i\u0107a.<\/strong> Ovaj je dio posebno va\u017ean ako ste upravo zavr\u0161ili trening ve\u0107eg intenziteta, poput CrossFit WOD-a, HIIT-a ili zahtjevnog treninga nogu.<\/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 ve\u0107 radujete tu\u0161iranju i u\u017eivanju u obroku nakon treninga, odvojite jo\u0161 nekoliko minuta za stati\u010dko istezanje. <strong>Pomo\u0107i \u0107e vam da pobolj\u0161ate svoju fleksibilnost i dr\u017eanje.<\/strong> Regeneraciju mo\u017eete podr\u017eati i kasnije nakon treninga pomo\u0107u<a href=\"https:\/\/gymbeam.hr\/masazni-valjci\" class=\"ek-link\"> valjka za masa\u017eu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" class=\"ek-link\">masa\u017enog pi\u0161tolja<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima \u010dime mo\u017eete podr\u017eati regeneraciju mi\u0161i\u0107a, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\">Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i drugih alata?<\/a><\/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\/iStock-1214454111-1124x749.jpg\" alt=\"Istezanje nakon treninga\" class=\"wp-image-260705\" width=\"843\" height=\"562\" title=\"Istezanje nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1214454111.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=\"Upoznajte_10_ucinkovitih_vjezbi_sa_suspenzijskim_trenazerom\"><\/span>Upoznajte 10 u\u010dinkovitih vje\u017ebi sa suspenzijskim trena\u017eerom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ovo su vje\u017ebe za trbuh, ruke i le\u0111a, no anga\u017eirat \u0107ete i gluteuse i noge.<\/strong> Ove vje\u017ebe mo\u017eete uklju\u010diti u trening cijelog tijela ili odabrati odre\u0111ene vje\u017ebe za dio tijela koji \u0107ete trenirati. One mogu postati dio va\u0161eg kru\u017enog treninga ili intenzivnog HIIT-a. Samo si postavite interval vje\u017ebe i odmora. Naprimjer, obi\u010dno se koristi interval od 30 sekundi vje\u017ebanja i 30 sekundi odmora. Obratite pozornost na pravilnu tehniku, sporije vje\u017ebajte u po\u010detku i odaberite lak\u0161u varijaciju.<\/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\"><strong>Na \u0161to treba obratiti pa\u017enju kada vje\u017ebate s TRX-om?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Uklju\u010dite svoj core<\/strong> &#8211; to \u0107e vam pomo\u0107i da odr\u017eite ravnote\u017eu i da vam tehnika izvo\u0111enja bude pravilna.<\/li><li><strong>Ne zaboravite redovito disati.<\/strong><\/li><li><strong>Prilagodite te\u017einu<\/strong> &#8211; za ve\u0107inu vje\u017ebi \u0107ete smanjiti te\u017einu vje\u017ebe pomicanjem nekoliko koraka unatrag. Za pove\u0107anje te\u017eine, napravite nekoliko koraka naprijed i vje\u017ebajte cijeli raspon pokreta.<\/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\">1. Zgibovi<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> mi\u0161i\u0107i le\u0111a, prsni mi\u0161i\u0107i i ruke<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Neka vam le\u0111a budu cijelo vrijeme ravna. Poku\u0161ajte u\u010dvrstiti ramena u donjem polo\u017eaju, nemojte ih dizati prema u\u0161ima. Laktovi se kre\u0107u uz tijelo.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy.gif\" alt=\"Zgibovi s TRX-om\" class=\"wp-image-260719\" title=\"Zgibovi sa suspenzijskim trena\u017eerom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. T povla\u010denje s TRXom<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> ramena, le\u0111a, prsni mi\u0161i\u0107i<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Neka vam le\u0111a budu cijelo vrijeme ravna. Poku\u0161ajte u\u010dvrstiti ramena u donjem polo\u017eaju, nemojte ih dizati prema u\u0161ima.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-ramena.gif\" alt=\"Kako izvesti zgibove za ramena s TRX-om?\" class=\"wp-image-260733\" title=\"Kako izvesti zgibove za ramena sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sklekovi<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> ruke, prsni mi\u0161i\u0107i<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Neka vam le\u0111a budu cijelo vrijeme ravna. Poku\u0161ajte u\u010dvrstiti ramena u donjem polo\u017eaju, nemojte ih dizati prema u\u0161ima.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Kliky.gif\" alt=\"Kako izvesti sklekove s TRX-om?\" class=\"wp-image-260747\" title=\"Kako izvesti sklekove sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Biceps pregibi<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> ruke, prsni mi\u0161i\u0107i<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Poku\u0161ajte ramena u\u010dvrstiti i dr\u017eati u donjem polo\u017eaju. Povucite ruke prema u\u0161ima i dr\u017eite laktove u istom polo\u017eaju tijekom cijele vje\u017ebe.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Pritahy-na-biceps.gif\" alt=\"Kako izvesti biceps pregibe s TRX-om?\" class=\"wp-image-260761\" title=\"Kako izvesti biceps pregibe sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank i privla\u010denje koljena<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> jezgra tijela, ruke<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Dr\u017eite le\u0111a ravno, posebno se usredoto\u010dite na lumbalno podru\u010dje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy.gif\" alt=\"Kako izvesti plank s TRX-om?\" class=\"wp-image-260775\" title=\"Kako izvesti plank sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. TRX pike<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> jezgra tijela, ruke<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Usredoto\u010dite se na ravna le\u0111a u donjem polo\u017eaju, osobito u lumbalnom podru\u010dju.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Plank-a-pritahy-2.gif\" alt=\"Kako izvesti vje\u017ebu pike s TRX-om?\" class=\"wp-image-260789\" title=\"Kako izvesti vje\u017ebu pike sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Iskoraci unazad<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> prednji dio bedara, stra\u017enji dio bedara, gluteus<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Va\u0161e koljeno treba lagano dodirnuti tlo u donjem polo\u017eaju. Za ve\u0107u udobnost, podmetnite podlogu za vje\u017ebanje. Mo\u017eete izmjenjivati noge ili prvo napraviti jedan set na jednoj, a zatim na drugoj nozi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady.gif\" alt=\"Kako izvesti iskorake unazad s TRX-om?\" class=\"wp-image-260803\" title=\"Kako izvesti iskorake unazad sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Jednono\u017eni iskoraci<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> prednji dio bedara, stra\u017enji dio bedara, gluteus<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Ova vje\u017eba zahtijeva veliku stabilnost, stoga je izvodite potpuno usredoto\u010deno i poku\u0161ajte odr\u017eati ravnote\u017eu rukama. Uvjerite se da su os koljena, gle\u017enja i prsta noge koja radi na jednoj razini. Napravite prvo jedan set na jednoj, a zatim na drugoj nozi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-Vypady-2.gif\" alt=\"iskoraci s TRX-om\" class=\"wp-image-260817\" title=\"iskoraci sa suspenzijskim trena\u017eerom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Jednono\u017eni \u010du\u010dnjevi<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> prednji dio bedara, stra\u017enji dio bedara, gluteus<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> \u0160to dublje odete u donju fazu, bit \u0107e te\u017ee \u010du\u010dati na jednoj nozi. Uvjerite se da su os koljena, gle\u017enja i prsta noge koja radi na jednoj razini. Mo\u017eete izmjenjivati noge ili prvo napravite jedan set na jednoj, a zatim na drugoj nozi.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-na-jednej-nohe.gif\" alt=\"Kako izvesti jednono\u017ene \u010du\u010dnjeve s TRX-om?\" class=\"wp-image-260831\" title=\"Kako izvesti jednono\u017ene \u010du\u010dnjeve sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. \u010cu\u010danj skokovi<\/h3>\n\n\n\n<p><strong>Primarno anga\u017eirani:<\/strong> prednji dio bedara, stra\u017enji dio bedara, gluteus<\/p>\n\n\n\n<p><strong>Na \u0161to treba pripaziti?<\/strong> Tijekom cijele vje\u017ebe dr\u017eite le\u0111a ravno. \u0160to dublje odetete u ni\u017eu fazu, bit \u0107e te\u017ee \u010du\u010dati.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/TRX-drepy-s-vyskokom.gif\" alt=\"Kako izvesti \u010du\u010danj skokove s TRX-om?\" class=\"wp-image-260845\" title=\"Kako izvesti \u010du\u010danj skokove sa suspenzijskim trena\u017eerom?\"\/><\/figure><\/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>Vje\u017ebanje sa TRX sustavom mo\u017ee donijeti potpuno novi poticaj va\u0161em treningu. <strong>Pomo\u0107i \u0107e vam na putu do sna\u017enog i funkcionalnog tijela.<\/strong> <strong>Istodobno \u0107ete tako\u0111er pobolj\u0161ati svoju stabilnost i koordinaciju.<\/strong> Osim toga, suspenzijski trena\u017eer mo\u017eete sa sobom nositi na putovanja ili ga koristiti za vje\u017ebanje u parku ili na ulici. Time \u0107ete biti sigurni da mo\u017eete imati visokokvalitetni trening cijelog tijela gotovo bilo kada i bilo gdje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate za TRX i obi\u010dno ga redovito uklju\u010dujete u svoj trening? Isprobajte vje\u017ebe koje smo opisali u \u010dlanku i javite nam u komentarima kako su vam se svidjele. I ne zaboravite podijeliti \u010dlanak sa svojim prijateljima koji \u0107e zasigurno cijeniti inspiraciju za visokokvalitetni trening sa suspenzijskim trena\u017eerom.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Suspenzijski trena\u017eer omogu\u0107uje vam da oja\u010date sredi\u0161nji dio tijela, izgradite mi\u0161i\u0107nu masu i u\u010dinkovito smr\u0161avite. Pokazat \u0107emo vam kako to u\u010diniti.<\/p>\n","protected":false},"author":129,"featured_media":260547,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7100,7478,6452,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-283141","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-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>Kako vje\u017ebati sa suspenzijskim trena\u017eerom? 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