{"id":283189,"date":"2018-04-27T08:27:00","date_gmt":"2018-04-27T06:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=283189"},"modified":"2024-04-12T14:56:35","modified_gmt":"2024-04-12T12:56:35","slug":"vjezbe-za-straznjicu-za-doma-1","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbe-za-straznjicu-za-doma-1\/","title":{"rendered":"Vje\u017ebe za stra\u017enjicu koje morate probati u udobnosti svoga doma"},"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\/vjezbe-za-straznjicu-za-doma-1\/#Krug_za_savrsenu_straznjicu\" title=\"Krug za savr\u0161enu stra\u017enjicu\">Krug za savr\u0161enu stra\u017enjicu<\/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\/vjezbe-za-straznjicu-za-doma-1\/#VASA_SAVRSENA_STRAZNJICA\" title=\"VA\u0160A SAVR\u0160ENA STRA\u017dNJICA\">VA\u0160A SAVR\u0160ENA STRA\u017dNJICA<\/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\/vjezbe-za-straznjicu-za-doma-1\/#NAPRAVIMO_BRZI_TECAJ\" title=\"NAPRAVIMO BRZI TE\u010cAJ!\">NAPRAVIMO BRZI TE\u010cAJ!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako imate 20 minuta i kau\u010d pri ruci, mo\u017eete <strong>odvojiti vrijeme za ja\u010danje donjeg dijela tijela i bolju stra\u017enjicu<\/strong>. Sigurno to svatko zna \u2013 ponekad je te\u0161ko ugurati u svoj naporan dan i teretanu. Me\u0111utim, to ni u kojem slu\u010daju <strong>ne zna\u010di da <\/strong><strong>morate odustati<\/strong> od svoje stra\u017enjice iz snova. Isprobajte radije takav trening kakav mo\u017eete izvoditi<strong> stvarno svugdje<\/strong> i dovesti u formu va\u0161u pozadinu. <strong>Sigurno mo\u017eete odvojiti 20 minuta u danu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to za to trebate?<\/strong><\/p>\n\n\n\n<p>\u2022 mobitel ili \u0161topericu kako biste mjerili vrijeme za odmor<\/p>\n\n\n\n<p>\u2022 kau\u010d ili sjedalicu<\/p>\n\n\n\n<p>\u2022 dovoljno snagu za vje\u017ebe za stra\u017enjicu<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/11\/image00008-1124x749.jpeg\" alt=\"ku\u0107ni trening za stra\u017enjicu\" class=\"wp-image-277264\" style=\"width:843px;height:562px\" title=\"ku\u0107ni trening za stra\u017enjicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/image00008-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/image00008-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/image00008-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/image00008-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Krug_za_savrsenu_straznjicu\"><\/span>Krug za savr\u0161enu stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ponavljajte 3 puta:<\/strong><\/p>\n\n\n\n<p>1. Pop \u010du\u010dnjevi (60 sekundi)<\/p>\n\n\n\n<p>2. Bugarski \u010du\u010danj (60 sekundi)<\/p>\n\n\n\n<p>3. Pliometrijski \u010du\u010danj (60 sekundi)<\/p>\n\n\n\n<p>4. Jedan i pol&nbsp;\u010du\u010danj (60 sekundi)<\/p>\n\n\n\n<p>5. Most (60 sekundi)<\/p>\n\n\n\n<p>6. \u010cu\u010danj sa skokom (60 sekundi)<\/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\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Perfect Booty Home Workout | Lais DeLeon\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jeNHGz3pGsU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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<p class=\"has-text-align-center\"><em>U\u010dinite svaku vje\u017ebu <strong>60 sekundi bez odmora<\/strong>. Odmarajte <strong>60 sekundi nakon svakog kruga<\/strong>. Napravite 3 kompletna kruga.<\/em><\/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=\"VASA_SAVRSENA_STRAZNJICA\"><\/span>VA\u0160A SAVR\u0160ENA STRA\u017dNJICA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom treningu \u0107ete se upoznati s 6 vje\u017ebi, koje \u0107ete <strong>intenzivno izvr\u0161iti jednu punu minutu<\/strong>. Izme\u0111u njih, trebali biste imati <strong>vrlo malo odmora<\/strong>, a <strong>najbolje da ga nema uop\u0107e<\/strong>, a sve te vje\u017ebe trebaju biti dovr\u0161ene u jednom sklopu. Tada mo\u017eete <strong>uzeti stanku od 60 sekundi<\/strong> da biste uhvatili drugi dah i zapo\u010deli drugi krug.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte <strong>maksimalno iskoristiti svaku pojedinu minutu<\/strong> i vje\u017ebajte maksimalno. Znamo da osje\u0107ate kako gorite, ali to samo zna\u010di &#8211; <strong>u\u010dinkovito treniranje<\/strong><strong>.<\/strong> Ponovite ovih <strong>\u0161est vje\u017ebi ukupno 3 puta<\/strong>, \u0161to bi trebalo trajati 20-30 minuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je <strong>prvi put vrlo te\u0161ko<\/strong><strong>,<\/strong> to je normalno. S vremenom \u0107ete izgraditi ustrajnost i priviknuti se na te pokrete. Ako ipak smatrate da je ovaj trening previ\u0161e jednostavan, <strong>skratite vrijeme odmora<\/strong> i pobrinite se da su va\u0161i pokreti eksplozivniji.<\/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=\"36310,48841,81622\" ><\/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=\"NAPRAVIMO_BRZI_TECAJ\"><\/span>NAPRAVIMO BRZI TE\u010cAJ!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi ovi pokreti stavljaju naglasak na donji dio tijela i stra\u017enjicu, pa se pobrinite da se usredoto\u010dite na <strong>kontrakcije mi\u0161i\u0107a stra\u017enjice<\/strong> i u\u010dinite svaki pokret <strong>tehni\u010dki ispravno.<\/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\">Pop \u010du\u010danj<\/h3>\n\n\n\n<p>Pop \u010du\u010danj je eksplozivan pokret koji kombinira <strong>jumping jack i \u010du\u010danj s vlastitom te\u017einom<\/strong>. Dr\u017eite ruke uz tijelo, noge u \u0161irini ramena, a dok \u0161irite svoj stav, <strong>spu\u0161tajte stra\u017enjicu dolje.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11_2.jpg\" alt=\"pop \u010du\u010danj vje\u017eba u ku\u0107i mr\u0161avljenje\" style=\"width:843px;height:562px\" title=\"pop \u010du\u010danj vje\u017eba u ku\u0107i mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<p>Ako ste u donjem dijelu pokreta, poku\u0161ajte dotaknuti zemlju rukama, a zatim se brzo oslonite na pete i potom sko\u010dite<strong> tako da spojite noge<\/strong>. Ako imate problema s dodirivanjem tla rukama, postavite bilo koji predmet ispred sebe i dodirnite ga sve dok se fleksibilnost bokova ne pobolj\u0161a.<\/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\">Bugarski \u010du\u010danj<\/h3>\n\n\n\n<p>Koristite \u010dvrsti kau\u010d ili stolicu na kojoj mo\u017eete uravnote\u017eiti stra\u017enju nogu. Glavna ideja ove vje\u017ebe je da ostanete<strong> u poziciji<\/strong>&nbsp;<strong>iskoraka<\/strong>, u kojoj radite samo jedan pokret, guraju\u0107i se petom prema gore i ponovno spustite u ni\u017ei polo\u017eaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova vje\u017eba je vrlo slo\u017eena i zahtjeva izvanrednu stabilnost sredi\u0161ta tijela. Napravite <strong>30 sekundi vje\u017ebe na jednoj nozi<\/strong> i odmah je zamijenite drugom.<\/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\">Pliometrijski bugarski \u010du\u010danj<\/h3>\n\n\n\n<p>Ovo je ina\u010dica prethodne vje\u017ebe, ali razlika je u tome \u0161to poku\u0161avate odsko\u010diti s prednje noge i <strong>sko\u010diti malo u zrak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodavanje ovog eksplozivnog gibanja uklju\u010duje <strong>vi\u0161e br\u017eih mi\u0161i\u0107nih vlakana<\/strong>, \u0161to omogu\u0107uje ve\u0107i rast mi\u0161i\u0107a. Napravite vje\u017ebu 30 sekundi na jednoj nozi.<\/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\">Jedan i pol \u010du\u010danj<\/h3>\n\n\n\n<p>Ova vje\u017eba pove\u0107ava <strong>vrijeme mi\u0161i\u0107a<\/strong> <strong>pod pritiskom<\/strong> tijekom svakog ponavljanja, \u0161to pridonosi rastu mi\u0161i\u0107ne mase<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5_5.jpg\" alt=\"jedan i pol \u010du\u010danj ku\u0107ni trening za stra\u017enjicu\" style=\"width:843px;height:562px\" title=\"jedan i pol \u010du\u010danj ku\u0107ni trening za stra\u017enjicu\"\/><\/figure>\n<\/div>\n\n\n<p>Da biste napravili jedan i pol \u010du\u010danj, najprije morate do\u0107i do donjeg polo\u017eaja \u010du\u010dnja i umjesto da se vratite na polaznu poziciju, podignite se na pola puta, a zatim natrag na donju poziciju. Zatim napravite <strong>jedan cijeli klasi\u010dni \u010du\u010danj.<\/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\">Most<\/h3>\n\n\n\n<p>Lezite na pod s rukama uz tijelo i koristite svoje pete za podizanje zdjelice prema gore. U gornjem polo\u017eaju <strong>u\u010dvrstite stra\u017enjicu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebali biste osjetiti taj pokret na stra\u017enjici. Ako smatrate da optere\u0107uje donji dio le\u0111a, morat \u0107ete poku\u0161ati vi\u0161e anga\u017eirati svoju stra\u017enjicu. Radite mostove<strong> jednu minutu<\/strong> prije nego se prebacite na posljednju vje\u017ebu.<\/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\">\u010cu\u010danj sa skokom<\/h3>\n\n\n\n<p>U ovom trenutku, va\u0161a stra\u017enjica bi trebala vapiti za odmorom. To je dobar znak, samo tako nastavite! \u010cu\u010danj sa skokom zapravo \u0107e pove\u0107ati <strong>brzinu otkucaja srca<\/strong><strong>.<\/strong> U polo\u017eaju klasi\u010dnog \u010du\u010dnja, spustite se na koljena, a zatim odmah <strong>naglo sko\u010dite \u0161to je vi\u0161e mogu\u0107e<\/strong>. Poku\u0161ajte zavr\u0161iti na tlu \u0161to nje\u017enije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako se radi o vje\u017ebi koja traje jednu minutu, nakon ostalih vje\u017ebi, <strong>ova <\/strong><strong>minuta \u0107e izgledati kao vje\u010dnost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>Preuzeto s bodybuilding.com<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenirate li samo u teretani ili ponekad vje\u017ebate kod ku\u0107e? Podijelite s nama u komentarima o <strong>va\u0161im omiljenim vje\u017ebama kod ku\u0107e<\/strong>. Ako \u0107ete se <strong>nadahnuti ovim vje\u017ebama, podr\u017eite ovaj \u010dlanak dijeljenjem<\/strong> i mo\u017eda nadahnete svoje poznanike.<\/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>20 minuta mo\u017ee biti dovoljno da va\u0161u stra\u017enjicu dovedete u formu. Isprobajte ovaj plan treninga u udobnosti svog doma uz izvrsne vje\u017ebe za stra\u017enjicu i bedra.<\/p>\n","protected":false},"author":25,"featured_media":106285,"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":[135],"tags":[7478,6488,6440,6428],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-283189","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-trening-hr","9":"tag-trening-doma-hr","10":"tag-vjezbe-s-vlastitom-tezinom-hr","11":"tag-vjezbe-za-gluteus-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebe za stra\u017enjicu koje morate probati u udobnosti svoga doma - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"20 minuta mo\u017ee biti dovoljno da va\u0161u stra\u017enjicu dovedete u formu. 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