{"id":289299,"date":"2021-08-26T13:26:52","date_gmt":"2021-08-26T11:26:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=289299"},"modified":"2021-08-26T13:26:55","modified_gmt":"2021-08-26T11:26:55","slug":"10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/","title":{"rendered":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates"},"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\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#Zasto_je_korisno_vjezbati_s_loptom_za_pilates\" title=\"Za\u0161to je korisno vje\u017ebati s loptom za pilates?\">Za\u0161to je korisno vje\u017ebati s loptom za pilates?<\/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\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#Kako_vjezbati_s_loptom_za_pilates\" title=\"Kako vje\u017ebati s loptom za pilates?\">Kako vje\u017ebati s loptom za pilates?<\/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\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#10_vjezbi_stabilnosti_za_jaki_core_noge_i_straznjicu\" title=\"10 vje\u017ebi stabilnosti za jaki core, noge i stra\u017enjicu\">10 vje\u017ebi stabilnosti za jaki core, noge i stra\u017enjicu<\/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\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#Trening_za_core_i_straznjicu_na_lopti_za_pilates\" title=\"Trening za core i stra\u017enjicu na lopti za pilates\">Trening za core i stra\u017enjicu na lopti za pilates<\/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\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ova velika \u0161arena lopta dizajnirana je za mnogo vi\u0161e od povremenog sjedenja ili povremenog istezanja le\u0111a. To je vi\u0161enamjensko pomagalo koje se mo\u017ee koristiti za vje\u017ebanje cijelog tijela i mo\u017ee vam pomo\u0107i pobolj\u0161ati ravnote\u017eu. <strong>S njome mo\u017eete vje\u017ebati kod ku\u0107e, kao i u teretani, te na taj na\u010din unijeti raznolikost u svoje treninge.<\/strong> Ako ste ve\u0107 umorni od vje\u017ebanja s tjelesnom te\u017einom ili bu\u010dicama ili vam je potrebna nova motivacija, lopta za pilates mogla bi biti pravi izbor za vas, jer je vje\u017ebanje s njom u\u010dinkovito i zabavno! U \u010dlanku \u0107ete prona\u0107i 10 u\u010dinkovitih vje\u017ebi s loptom za pilates za ja\u010danje va\u0161eg corea, nogu i stra\u017enjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_korisno_vjezbati_s_loptom_za_pilates\"><\/span>Za\u0161to je korisno vje\u017ebati s loptom za pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-85-cm-gymbeam.html\" class=\"ek-link\">Lopta za pilates<\/a> prakti\u010dno je pomagalo za vje\u017ebanje koje mo\u017eete kupiti i lako spremiti kod ku\u0107e. Jednostavno ju napu\u0161ete pomo\u0107u pumpe i spremni ste za trening. Cijenit \u0107e ju i ljudi koji imaju sjedila\u010dki posao koji im uzrokuje probleme s le\u0111ima.<strong> Kada sjedite i nji\u0161ete se na lopti za pilates, uklju\u010deni su mi\u0161i\u0107i dubokog stabilizacijskog sustava<\/strong> (core), \u0161to mo\u017ee rezultirati boljim dr\u017eanjem tijela. No, nije po\u017eeljno sjediti na lopti cijeli dan, jer biste time, naprotiv, mogli preopteretiti aktivirane mi\u0161i\u0107e le\u0111a i trbuha. Za po\u010detak \u0107e biti dovoljno 30 minuta. <span style=\"color:#ff6600\" class=\"tadv-color\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako \u017eelite izvu\u0107i maksimum iz ovog prakti\u010dnog pomagala, morate napraviti vi\u0161e od samog sjedenja na njoj. Tako\u0111er biste ju trebali uklju\u010diti u svoju rutinu treninga. Ovo pomagalo za stabilnost savr\u0161eno \u0107e<strong> testirati va\u0161u ravnote\u017eu i koordinacijske sposobnosti.<\/strong> Ako su to va\u0161e slabosti, ne brinite. Redovitim vje\u017ebanjem s loptom za pilates lako se mo\u017eete malo po malo pobolj\u0161ati u tim podru\u010djima. <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><strong>Kada vje\u017ebate s <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" class=\"ek-link\">loptom za pilates<\/a>, tako\u0111er anga\u017eirate i ja\u010date mi\u0161i\u0107e jezgre tijela<\/strong> koji se ponekad nazivaju coreom ili dubokim sustavom za stabilizaciju kralje\u017enice. Od klju\u010dne je va\u017enosti ne samo za pravilno dr\u017eanje tijela tijekom svakodnevnih aktivnosti, ve\u0107 i za bilo koji sport. Jaka jezgra tijela dobro \u0107e vam do\u0107i pri dizanju te\u0161kih utega, tr\u010danju i drugim omiljenim aktivnostima. Istodobno \u0107ete podr\u017eati prirodnu za\u0161titu tijela od ozljeda. Ovisno o tome koje vje\u017ebe odlu\u010dite uklju\u010diti u svoj trening, mo\u0107i \u0107ete anga\u017eirati i druge dijelove tijela. Dakle, lopta za pilates omogu\u0107uje vam da trenirate <strong>mi\u0161i\u0107e ruku, le\u0111a i nogu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite druge na\u010dine za ja\u010danje corea, isprobajte trening u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/\" class=\"ek-link\">Kako trenirati sa suspenzijskim trena\u017eerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo.<\/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\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Za\u0161to je korisno vje\u017ebati s loptom za pilates?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Za\u0161to je korisno vje\u017ebati s loptom za pilates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_vjezbati_s_loptom_za_pilates\"><\/span>Kako vje\u017ebati s loptom za pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim lopte za pilates, za vje\u017ebu \u0107e vam trebati <a href=\"https:\/\/gymbeam.hr\/podloga-na-vjezbanie-yoga-mat-blue-gymbeam-1.html\" class=\"ek-link\">podloga<\/a> i puno prostora oko vas. Mo\u017eete odabrati samo neke od donjih vje\u017ebi i uklju\u010diti ih u svoj trening, ili mo\u017eete isprobati svih 10.<\/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\">Isprobajte HIIT, naprimjer:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>izvodite jednu vje\u017ebu 30 sekundi, nakon \u010dega slijedi odmor od 30 sekundi,<\/li><li>prije\u0111ite na drugu vje\u017ebu i nakon \u0161to ih sve pro\u0111ete, jedan set je gotov,<\/li><li>ako uklju\u010dite svih 10 vje\u017ebi, 1 set trajat \u0107e 10 minuta,<\/li><li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u setova;<\/li><li>dovr\u0161ite 2 &#8211; 3 seta na ovaj na\u010din.<\/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\">Ili kru\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>dovr\u0161ite 8 &#8211; 20 ponavljanja svake vje\u017ebe, jedno po jedno,<\/li><li>u slu\u010daju izometrijskih vje\u017ebi, poput planka, poku\u0161ajte ostati u ovom polo\u017eaju najmanje 20 sekundi,<\/li><li>dovr\u0161ite 2 &#8211; 3 seta na ovaj na\u010din.<\/li><li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u setova.<\/li><\/ul>\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=\"30209,4494,29120,48742,46033,49021,8350,28792,7185,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_vjezbi_stabilnosti_za_jaki_core_noge_i_straznjicu\"><\/span>10 vje\u017ebi stabilnosti za jaki core, noge i stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove su vje\u017ebe izvrsne za va\u0161 core, ali anga\u017eirat \u0107ete i mi\u0161i\u0107e nogu i stra\u017enjice. Poku\u0161ajte ih raditi polako uz kontroliranje svojih pokreta jer zahtijevaju veliku stabilnost i koordinaciju. Ne zaboravite se<strong> malo zagrijati<\/strong> prije treninga (tr\u010danje na licu mjesta ili preskakanje <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" class=\"ek-link\">u\u017eeta<\/a>). Zatim <strong>zagrijte cijelo tijelo<\/strong> kru\u017enim pokretima u podru\u010dju velikih zglobova. Nakon glavnog dijela, odvojite nekoliko minuta za <strong>rastezanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Naslonite podlaktice na loptu i ispru\u017eite noge. Dr\u017eite tijelo \u010dvrstim i poku\u0161ajte ga odr\u017eavati izravnatim.<\/li><li><strong>Izvedba:<\/strong> Udahnite prirodno, dr\u017eite tijelo \u010dvrstim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj nekoliko sekundi.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su savijena, zdjelica je previsoko.<\/li><\/ul>\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\/07\/Fitlopta-Plank.gif\" alt=\"Kako izvesti plank s loptom za pilates\" class=\"wp-image-283693\" title=\"Kako izvesti plank s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rotacija<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Srednji stav s nogama u \u0161irini ramena. Uhvatite loptu za pilates s ispru\u017eenim rukama, ispravite le\u0111a i dr\u017eite loptu ispred tijela.<\/li><li><strong>Izvedba: <\/strong>Aktivirajte svoje trbu\u0161njake i rotirajte loptu u stranu. Pokret dolazi iz cijelog gornjeg dijela tijela. Ruke neka budu ispru\u017eene. Vratite se u sredi\u0161te i napravite isti pokret na drugu stranu.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ruke su savijene, nedovoljna ili pretjerana rotacija, zaobljena le\u0111a.<\/li><\/ul>\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\/07\/Fitlopta-Rotacie.gif\" alt=\"Kako izvesti rotaciju s loptom za pilates\" class=\"wp-image-283707\" title=\"Kako izvesti rotaciju s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj<\/strong>: Ustanite i stavite loptu iza sebe. Savijte koljeno i stavite gornji dio stopala na loptu. Druga noga je uspravna. Ruke su vam uz tijelo.<\/li><li><strong>Izvedba:<\/strong> Dr\u017eite tijelo \u010dvrsto i gurnite nogu na lopti unazad. Istodobno savijte potpornu nogu i ispru\u017eite ruke prema naprijed radi bolje stabilnosti. Poku\u0161ajte gotovo napraviti liniju s tijelom u donjem polo\u017eaju. Prvo kompletirajte jedan set na jednoj nozi, a zatim na drugoj.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Mali raspon pokreta, tijelo se okre\u0107e u stranu.<\/li><\/ul>\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\/07\/Fitlopta-Vypady.gif\" alt=\"Iskoraci s loptom za pilates\" class=\"wp-image-283721\" title=\"Kako izvoditi iskorake s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u010cu\u010dnjevi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Srednji stav s nogama u \u0161irini ramena. Uhvatite loptu s obje strane, podignite glavu i ispravite le\u0111a. Aktivirajte svoju core. Ruke ostaju ispru\u017eene.<\/li><li><strong>Izvedba:<\/strong> Napravite \u010du\u010danj s loptom iznad glave. Poku\u0161ajte opona\u0161ati proces sjedenja na niskom stolcu. Poku\u0161ajte prirodno odr\u017eati zakrivljena le\u0111a, a tjelesnu te\u017einu na cijelom stopalu. Nema potrebe i\u0107i prenisko, kut od 90\u00b0 u koljenima je sasvim dovoljan.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su savijena, naginjanje prema naprijed, premali raspon pokreta, koljena nisu u ravnini s gle\u017enjevima i prstima, nedovoljan raspon pokreta.<\/li><\/ul>\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\/07\/Fitlopta-Drep.gif\" alt=\"Kako izvoditi \u010du\u010dnjeve s loptom za pilates\" class=\"wp-image-283735\" title=\"Kako izvoditi \u010du\u010dnjeve s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na loptu za pilates, savijte koljena i ostavite stopala na podu. Savijte laktove i stavite ih na sljepoo\u010dnice.<\/li><li><strong>Izvedba:<\/strong> Po\u010dnite raditi trbu\u0161njake aktiviranjem trbu\u0161nih mi\u0161i\u0107a. Udahnite u donjem polo\u017eaju, izdahnite u gornjem. Na putu prema gore samo podignite glavu, vrat i gornji dio le\u0111a.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Trbu\u0161ni mi\u0161i\u0107i nisu dovoljno anga\u017eirani.<\/li><\/ul>\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\/07\/Fitlopta-Crunches.gif\" alt=\"Kako izvoditi trbu\u0161njake s loptom za pilates\" class=\"wp-image-283749\" title=\"Kako izvoditi trbu\u0161njake s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mrtvi kukac<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, rukama uhvatite loptu za pilates i podignite je iznad tijela. Zatim tako\u0111er podignite noge i oslonite prste na loptu. Ruke ostaju ispru\u017eene.<\/li><li><strong>Izvedba:<\/strong> Udahnite, u\u010dvrstite svoj core i stavite desnu ruku i lijevu nogu na pod dok izdi\u0161ete. Va\u0161a lijeva ruka i desna noga i dalje dr\u017ee loptu tijekom ovog pokreta. Zatim vratite udove u po\u010detni polo\u017eaj i ponovite pokret s druge strane. Uvijek stavite suprotnu ruku i nogu na pod. Le\u0111a su cijelo vrijeme pritisnuta na podlogu.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Trbu\u0161njaci nisu dovoljno anga\u017eirani, le\u0111a su podignuta, donji dio le\u0111a savijen.<\/li><\/ul>\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\/07\/Fitlopta-DeadBug.gif\" alt=\"Kako izvesti vje\u017ebu mrtvi kukac s loptom za pilates\" class=\"wp-image-283763\" title=\"Kako izvesti vje\u017ebu mrtvi kukac s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Sklopke<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, postavite loptu za pilates izme\u0111u gle\u017enjeva i \u010dvrsto je pritisnite. Ispru\u017eite noge i ispru\u017eite ruke iznad glave.<\/li><li><strong>Izvedba:<\/strong> Udahnite, u\u010dvrstite core i podignite noge ispru\u017eene s loptom iznad tijela. Istovremeno podignite ispru\u017eene ruke. Nakon \u0161to je lopta iznad sredi\u0161njeg dijela tijela, zgrabite je rukama. Zatim se spustite u po\u010detni polo\u017eaj s rukama i loptom iza glave. Ponovno udahnite i istim pokretom utisnite loptu natrag izme\u0111u gle\u017enjeva. Le\u0111a su cijelo vrijeme pritisnuta na podlogu.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Trbu\u0161ni mi\u0161i\u0107i nisu dovoljno anga\u017eirani, le\u0111a su podignuta, donji dio le\u0111a je savijen.<\/li><\/ul>\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\/07\/Fitlopta-V-ups.gif\" alt=\"Sklopke s loptom za pilates\" class=\"wp-image-283777\" title=\"Kako izvoditi sklopke s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Most za gluteus<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj<\/strong>: Lezite na le\u0111a, savijte noge oko 90\u00b0 i oslonite stopala na vrh lopte za pilates. Ruke postavite uz tijelo s dlanovima prema dolje.<\/li><li><strong>Izvedba:<\/strong> Podignite zdjelicu prema gore istovremeno aktiviraju\u0107i core i gluteuse dok izdi\u0161ete. Glava, gornji dio le\u0111a i ruke ostaju na podlozi i slu\u017ee vam kao podr\u0161ka. Spustite zdjelicu i ponovno je podignite nakon \u0161to lagano dodirnete podlogu. Podignite zdjelicu samo toliko visoko, da osjetite da su vam gluteusi zahva\u0107eni.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su previ\u0161e savijena, gluteusi i trbu\u0161ni mi\u0161i\u0107i nisu dovoljno anga\u017eirani, le\u0111a su podignuta, nedovoljan ili pretjeran raspon pokreta u gornjem polo\u017eaju.<\/li><\/ul>\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\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Kako izvesti vje\u017ebu most s loptom za pilates\" class=\"wp-image-283791\" title=\"Kako izvesti vje\u017ebu most s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Pregib za zadnju lo\u017eu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, ispru\u017eite noge i postavite pete na loptu za pilates. Ruke postavite uz tijelo s dlanovima prema dolje.<\/li><li><strong>Izvedba:<\/strong> Podignite zdjelicu aktiviranjem gluteusa. Glava, gornji dio le\u0111a i ruke ostaju na podlozi i slu\u017ee vam kao podr\u0161ka. Kotrljajte loptu prema sebi savijaju\u0107i koljena i valjaju\u0107i noge od peta do stopala. Tijekom valjanja trebali biste osjetiti kako vam se uklju\u010duje zadnja lo\u017ea. Core je tako\u0111er uklju\u010den. Dr\u017eite zdjelicu uzdignutom tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su previ\u0161e savijena, gluteusi, bedra ili trbu\u0161ni mi\u0161i\u0107i nisu dovoljno anga\u017eirani, mali raspon pokreta.<\/li><\/ul>\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\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Kako izvesti pregib za zadnju lo\u017eu s loptom za pilates\" class=\"wp-image-283805\" title=\"Kako izvesti pregib za zadnju lo\u017eu s loptom za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Plank \/ most na lopti za pilates<\/h3>\n\n\n\n<p>Ova je vje\u017eba prikladnija za napredne sporta\u0161e. Zahtijeva sna\u017eni core i dobru koordinaciju. Ako se jo\u0161 ne usudite isprobati, slobodno izvedite dolje navedenu lak\u0161u varijaciju.<\/p>\n\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><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na pod i postavite loptu za stabilnost iza sebe. Dlanove naslonite na podlogu, neka ruke budu ispru\u017eene i noge postavite na loptu. Ramena su iznad ruku. Time \u0107ete do\u0107i do pozicije visokog planka. Dr\u017eite tijelo \u010dvrstim i poku\u0161ajte ga odr\u017eavati u ravnini.<\/li><li><strong>Izvedba:<\/strong> Podignite kukove aktiviranjem trbu\u0161nih mi\u0161i\u0107a i poku\u0161ajte ih uskladiti s ramenima. Opseg pokreta mo\u017eete pove\u0107avati postupno. Noge i ruke ostaju ispru\u017eene. Ostanite u gornjem polo\u017eaju 1 &#8211; 2 sekunde, a zatim se vratite u po\u010detni (plank) polo\u017eaj i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su savijena u po\u010detnom polo\u017eaju.<\/li><\/ul>\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\/07\/Fitlopta-Pike.gif\" alt=\"\u0160iljasti plank na lopti za pilates\" class=\"wp-image-283819\" title=\"Kako izvesti \u0161iljasti plank na lopti za pilates\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lak\u0161a varijanta: <\/strong>Plank s povla\u010denjem koljena na prsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stavite noge na loptu, a ispru\u017eene ruke naslonite na pod. Ramena su iznad ruku. Time \u0107ete do\u0107i do pozicije visokog planka. Dr\u017eite tijelo \u010dvrstim i poku\u0161ajte ga odr\u017eavati u ravnini.<\/li><li><strong>Izvedba:<\/strong> Zarolajte loptu prema sebi povla\u010de\u0107i koljena prema prsima. Zatim se vratite u polo\u017eaj planka i ponovite pokret.<\/li><li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Le\u0111a su savijena, mali raspon pokreta.<\/li><\/ul>\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\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Kako izvesti plank s povla\u010denjem koljena na prsa na lopti za pilates\" class=\"wp-image-283833\" title=\"Kako izvesti plank s povla\u010denjem koljena na prsa na lopti za pilates\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_za_core_i_straznjicu_na_lopti_za_pilates\"><\/span>Trening za core i stra\u017enjicu na lopti za pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\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-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=\"Trening s Fitness loptom za ja\u010danje corea i stabilnosti l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yNUwFEgN5Es?feature=oembed\" 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_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe s loptom za pialtes mogu vam pomo\u0107i unijeti malo raznolikosti u trening. <strong>Uklju\u010duju\u0107i ih u svoj trening, oja\u010dat \u0107ete jezgru tijela (core), a tako\u0111er i mi\u0161i\u0107e donjih udova.<\/strong> Istodobno \u0107ete raditi na ravnote\u017ei i koordinaciji. Sada u svoj tjedni plan mo\u017eete dodati HIIT ili kru\u017eni trening s loptom za pilates. Zahvaljuju\u0107i dana\u0161njem \u010dlanku, ve\u0107 znate da lopta za pilates nije samo izvrsna za sjedenje, ve\u0107 s njom mo\u017eete imati i sjajan trening. Podijelite \u010dlanak sa svojim prijateljima koji bi tako\u0111er mogli cijeniti savjete o treningu vezanom uz ovo fitness pomagalo.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kako vje\u017ebati s loptom za pilates? U ovom \u0107ete \u010dlanku prona\u0107i 10 u\u010dinkovitih vje\u017ebi s uputama za ja\u010di core, noge i stra\u017enjicu.<\/p>\n","protected":false},"author":129,"featured_media":283638,"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":[7100,6308,7478,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-289299","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-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbe-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>10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-26T11:26:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-08-26T11:26:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/1-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\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=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates\",\"datePublished\":\"2021-08-26T11:26:52+00:00\",\"dateModified\":\"2021-08-26T11:26:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\"},\"wordCount\":1938,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png\",\"keywords\":[\"oprema za vje\u017ebanje\",\"trbuh\",\"trening\",\"vje\u017ebe\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\",\"name\":\"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png\",\"datePublished\":\"2021-08-26T11:26:52+00:00\",\"dateModified\":\"2021-08-26T11:26:55+00:00\",\"description\":\"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png\",\"width\":1200,\"height\":628,\"caption\":\"10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog","description":"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/","og_type":"article","og_title":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog","og_description":"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.","og_url":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/","og_site_name":"GymBeam Blog","article_published_time":"2021-08-26T11:26:52+00:00","article_modified_time":"2021-08-26T11:26:55+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/1-4.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates","datePublished":"2021-08-26T11:26:52+00:00","dateModified":"2021-08-26T11:26:55+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/"},"wordCount":1938,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png","keywords":["oprema za vje\u017ebanje","trbuh","trening","vje\u017ebe"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/","url":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/","name":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png","datePublished":"2021-08-26T11:26:52+00:00","dateModified":"2021-08-26T11:26:55+00:00","description":"Lopta za pilates izvrsno je pomagalo za vje\u017ebanje kod ku\u0107e. Mo\u017eete ju koristiti za vje\u017ebanje corea i nogu. U \u010dlanku \u0107ete prona\u0107i u\u010dinkovite vje\u017ebe za core, noge i stra\u017enjicu.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1-4.png","width":1200,"height":628,"caption":"10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 u\u010dinkovitih vje\u017ebi za core i stra\u017enjicu s loptom za pilates"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/289299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=289299"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/289299\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/283638"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=289299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=289299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=289299"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=289299"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=289299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}