{"id":295258,"date":"2021-09-20T13:19:47","date_gmt":"2021-09-20T11:19:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295258"},"modified":"2021-09-20T13:22:53","modified_gmt":"2021-09-20T11:22:53","slug":"naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/","title":{"rendered":"Nau\u010dite vje\u017ebati na \u0161ipci za zgibove s ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e"},"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\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/#Zasto_je_korisno_vjezbati_na_sipci_za_zgibove\" title=\"Za\u0161to je korisno vje\u017ebati na \u0161ipci za zgibove?\">Za\u0161to je korisno vje\u017ebati na \u0161ipci za zgibove?<\/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\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/#Kako_trenirati_na_sipci_za_zgibove\" title=\"Kako trenirati na \u0161ipci za zgibove?\">Kako trenirati na \u0161ipci za zgibove?<\/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\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/#10_osnovnih_vjezbi_na_sipci_za_zgibove_za_jake_ruke_leda_i_trbusne_misice\" title=\"10 osnovnih vje\u017ebi na \u0161ipci za zgibove za jake ruke, le\u0111a i trbu\u0161ne mi\u0161i\u0107e\">10 osnovnih vje\u017ebi na \u0161ipci za zgibove za jake ruke, le\u0111a i trbu\u0161ne mi\u0161i\u0107e<\/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\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160ipka za zgibove nalazi se u ve\u0107ini teretana, ali mo\u017eete ju prona\u0107i i na vanjskom prostoru za vje\u017ebanje. Mo\u017eda ju \u010dak imate i kod ku\u0107e, ali ne znate mnogo o vje\u017ebama sa \u0161ipkom za zgibove. Mnogi ljudi misle da je to samo za mu\u0161karce, odnosno za one najja\u010de. Nakon \u0161to pro\u010ditate ovaj \u010dlanak, zasigurno \u0107ete shvatiti da to zapravo nije tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160ipka za zgibove mo\u017ee poslu\u017eiti za mnogo vi\u0161e od samih zgibova, naupora vu\u010denjem (muscle-ups)<\/strong> ili drugih akrobatskih vratolomija. Postoje i druge lak\u0161e vje\u017ebe prikladne za gotovo svakoga. U \u010dlanku \u0107ete nau\u010diti kako ih izvesti. Zatim ih mo\u017eete upotrijebiti kako biste unijeli raznolikost u trening i dali tijelu <strong>novi impuls za razvoj mi\u0161i\u0107a i funkcionalne snage.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_korisno_vjezbati_na_sipci_za_zgibove\"><\/span>Za\u0161to je korisno vje\u017ebati na \u0161ipci za zgibove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popularnost vje\u017ebi sa \u0161ipkama za zgibove raste s brojem novoizgra\u0111enih mjesta za vje\u017ebanje, a tako\u0111er i zbog toga \u0161to je to dostupno pomagalo za vje\u017ebanje za ku\u0107ne teretane. <strong>Tako mo\u017eete trenirati na \u0161ipci za zgibove ne samo u teretani nego i kod ku\u0107e ili na otvorenom.<\/strong> Mo\u017eete ju postaviti i iznad vrata i va\u0161a mini ku\u0107na teretana je spremna. Velika je prednost \u0161to vam ne treba ni\u0161ta osim vlastitog tijela. Mo\u017eete i spakirati dodatni ekspander koji \u0107e vam pomo\u0107i u izvo\u0111enju vje\u017ebi.<\/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\/08\/image00011-2-1-749x1124.jpeg\" alt=\"Za\u0161to je korisno vje\u017ebati na \u0161ipci za zgibove?\" class=\"wp-image-287754\" title=\"Za\u0161to je korisno vje\u017ebati na \u0161ipci za zgibove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-scaled.jpeg 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<p>Prilikom vje\u017ebanja na \u0161ipki za zgibove razvijate <strong>funkcionalnu snagu.<\/strong> To \u0107e vam dobro do\u0107i tijekom treninga s bu\u010dicama i u svakodnevnom \u017eivotu. To je zato \u0161to \u0107e va\u0161i mi\u0161i\u0107i raditi u\u010dinkovitije zajedno s \u017eiv\u010danim sustavom, pa \u0107e tako biti bolje uklju\u010deni. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovito vje\u017ebanje na \u0161ipci za zgibove vjerojatno vas ne\u0107e u\u010diniti Arnoldom Schwarzeneggerom, ali definitivno mo\u017eete o\u010dekivati pove\u0107anje mi\u0161i\u0107a. Pogledajte, naprimjer, Franka Medrana i druge sporta\u0161e koji se bave kalistenikom. Svoje su tijelo izgradili na \u0161ipci za zgibove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160ipka za zgibove pomo\u0107i \u0107e vam u ja\u010danju mi\u0161i\u0107a ruku<\/strong> (ramena, biceps, triceps, podlaktice), a tako\u0111er i <strong>le\u0111a, prsa i trbu\u0161njaka.<\/strong> Ne samo da \u0107ete posti\u0107i dobro definiranu figuru, ve\u0107 i bolje dr\u017eanje. Povrh toga, imat \u0107ete i ja\u010di hvat koji, primjerice, mo\u017eete koristiti pri mrtvom dizanju. [2-3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova vrsta treninga ima, naravno, i druge prednosti, ba\u0161 kao i gotovo svaka tjelesna aktivnost. Ne samo da \u0107e vam pomo\u0107i u <strong>izgradnji mi\u0161i\u0107ne mase,<\/strong> ve\u0107 \u0107ete i sagorjeti pristojnu koli\u010dinu kalorija, \u010dime \u0107ete <strong>podr\u017eati mr\u0161avljenje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er \u0107ete pobolj\u0161ati svoju fizi\u010dku kondiciju i pokretljivost, poput koordinacije, ravnote\u017ee ili fleksibilnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Svaka tjelesna aktivnost ima pozitivan utjecaj<\/strong> na va\u0161e fizi\u010dko i mentalno <strong>zdravlje.<\/strong> Najvjerojatnije poznate taj nevjerojatan osje\u0107aj nakon treninga. Uzrokuju ga endorfini (hormoni sre\u0107e). \u010cine vas toliko sretnima i samouvjerenima da se osje\u0107ate motivirani za ponovno vje\u017ebanje. [3\u20135]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_na_sipci_za_zgibove\"><\/span>Kako trenirati na \u0161ipci za zgibove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate se brinuti o vje\u017ebanju na \u0161ipci za zgibove \u010dak ni kada ste po\u010detnik. Ako redovito vje\u017ebate, uskoro \u0107ete vidjeti sjajne rezultate.<\/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>Ve\u0107ina vje\u017ebi sa \u0161ipkom za zgibove mo\u017ee se prilagoditi va\u0161im sposobnostima.<\/strong> Ako ih \u017eelite olak\u0161ati, upotrijebite elasti\u010dnu traku s otporom, odnosno ekspander. To \u0107e smanjiti optere\u0107enje i pomo\u0107i vam u borbi protiv gravitacije. S druge strane, ako su vam osnovne vje\u017ebe previ\u0161e jednostavne, dodajte malo optere\u0107enja i prije\u0111ite na sljede\u0107u razinu. Mo\u017eete poku\u0161ati trenirati s prslukom s utezima ili pri\u010dvrstiti utege na gle\u017enjeve. Druga je mogu\u0107nost pojas za vje\u0161anje utega na lanac, npr. plo\u010dnog utega ili girje.<\/li><li><strong>Uklju\u010dite redovito treniranje odabranih vje\u017ebi,<\/strong> najmanje dva puta tjedno. U po\u010detku je dovoljno napraviti samo nekoliko ponavljanja (naprimjer, 6 &#8211; 12 vje\u017ebi, 3 &#8211; 5 serija). Pove\u0107avajte ove brojke kako se postupno pobolj\u0161avate.<\/li><li><strong>Poku\u0161ajte svaku vje\u017ebu izvoditi polako uz kontrolu pokreta.<\/strong> Prioritet bi vam trebala biti pravilna izvedba, a ne broj ponavljanja. Pobolj\u0161at \u0107ete se samo kada ovladate tehnikom. Nau\u010dit \u0107ete anga\u017eirati prave mi\u0161i\u0107e i sprije\u010dit \u0107ete ozljede i mogu\u0107u neravnote\u017eu mi\u0161i\u0107a.<\/li><li><strong>Ukratko, ne morate odmah cijeli trening provesti na \u0161ipci za zgibove.<\/strong> Mo\u017eete odabrati samo neke od ni\u017ee navedenih vje\u017ebi i uklju\u010diti ih u svoj trening. Naprimjer, trebat \u0107e vam zgibovi s proniranim \u0161irokim hvatom za vje\u017ebanje mi\u0161i\u0107a le\u0111a, dok \u0107ete za vje\u017ebanje bicepsa odabrati zgibove s obrnutim hvatom. Svojim omiljenim vje\u017ebama za trbu\u0161ne mi\u0161i\u0107e mo\u017eete dodati i podizanje koljena ili L-sit zgibove.<\/li><li><strong>Kad odlu\u010dite trenirati na \u0161ipci za zgibove, sa sobom ponesite suspenzijski trena\u017eer ili gimnasti\u010dke kolutove.<\/strong> Ova pomagala za vje\u017ebanje mo\u017eete jednostavno pri\u010dvrstiti na \u0161ipku za zgibove i u\u010dinkovito vje\u017ebati ruke, core i noge. To \u0107e jo\u0161 vi\u0161e promijeniti va\u0161 trening. Istodobno \u0107ete anga\u017eirati mi\u0161i\u0107e koje biste aktivirali samo na \u0161ipki za zgibove. [6]<\/li><\/ul>\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 iz na\u0161eg \u010dlanka <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako trenirati sa suspenzijskim trena\u017eerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo.<\/a><\/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=\"28338,32659,73135,80965,86281\" ><\/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_osnovnih_vjezbi_na_sipci_za_zgibove_za_jake_ruke_leda_i_trbusne_misice\"><\/span>10 osnovnih vje\u017ebi na \u0161ipci za zgibove za jake ruke, le\u0111a i trbu\u0161ne mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne zaboravite se lagano zagrijati prije treninga (tr\u010danje na licu mjesta ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakanje u\u017eeta<\/a>). Zatim zagrijte cijelo tijelo kru\u017enim pokretima va\u0161ih velikih zglobova. Nakon glavnog dijela, odvojite nekoliko minuta za istezanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebe u nastavku u\u010dinkovito \u0107e oja\u010dati cijeli gornji dio tijela. Neke od njih, poput zgibova iz lopatica ili negativnih zgibova, pomo\u0107i \u0107e vam na putu do izvo\u0111enja va\u0161eg prvog zgiba. A ako to jo\u0161 ne uspijevate, uzmite ekspander koji \u0107e vam pomo\u0107i.<\/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. Zgibovi iz lopatica<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Aktivirajte svoj core i dopustite da vam noge prirodno vise.<\/li><li><strong>Izvo\u0111enje: <\/strong>Spojite lopatice i odmaknite ramena od u\u0161iju dok izdi\u0161ete kontroliranim pokretom. Ostanite u gornjem polo\u017eaju na sekundu, zatim se vratite u po\u010detni polo\u017eaj i ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nekontrolirani pokreti, nedovoljan ili pretjeran raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Scapula-pull-up.gif\" alt=\"Kako izvesti zgibove iz lopatica?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti zgibove iz lopatica?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Negativni zgibovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku s nadhvatom \u0161irim od \u0161irine ramena i do\u0111ite u gornji polo\u017eaj za zgibove (slobodno sko\u010dite na nju ili upotrijebite pliometrijsku kutiju). Aktivirajte core, kao i mi\u0161i\u0107e le\u0111a i ruku.<\/li><li><strong>Izvo\u0111enje: <\/strong>Po\u010dnite se spu\u0161tati u donji polo\u017eaj zgiba \u0161to je mogu\u0107e sporije dok izdi\u0161ete. Kad su vam laktovi gotovo istegnuti, stanite na kutiju ili tlo. Vratite se u po\u010detni polo\u017eaj i ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Prebrzo spu\u0161tanje, nekontrolirani pokreti, ljuljanje, nedovoljno ili pretjerano aktiviranje mi\u0161i\u0107a le\u0111a, ruku i trbu\u0161nih mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Negative-pull-ups.gif\" alt=\"Kako pravilno izvesti negativne zgibove?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti negativne zgibove?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zgibovi s obrnutim hvatom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku podhvatom u \u0161irini ramena (dlanovi su okrenuti prema vama). Neka vam noge vise ili ih savijte i prekri\u017eite jednu preko druge. Aktivirajte svoj core.<\/li><li><strong>Izvo\u0111enje: <\/strong>Spojite lopatice i aktivirajte mi\u0161i\u0107e le\u0111a i ruku pri izdisaju. Po\u010dnite se povla\u010diti prema gore. Prsa su vam okrenuta prema \u0161ipci. Kad vam je glava malo iznad \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj, dr\u017eite lopatice unazad i prema dolje. Ponovite zgib.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nedovoljan raspon pokreta, zaobljena le\u0111a u gornjem polo\u017eaju, ramena su podignuta i poma\u017eete si nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Chin-up-podhmat.gif\" alt=\"Kako pravilno izvesti zgibove s obrnutim hvatom?\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti zgibove s obrnutim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zgibovi sa uskim hvatom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku nadhvatom malo \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Neka vam noge vise ili ih savijte i prekri\u017eite jednu preko druge. Aktivirajte svoj core.<\/li><li><strong>Izvo\u0111enje: <\/strong>Spojite lopatice i aktivirajte mi\u0161i\u0107e le\u0111a i ruku pri izdisaju. Po\u010dnite se povla\u010diti prema gore. Prsa su vam okrenuta prema \u0161ipci. Kad vam je glava malo iznad \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj, dr\u017eite lopatice unazad i prema dolje. Ponovite zgib.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nedovoljan raspon pokreta, zaobljena le\u0111a, ramena su podignuta i poma\u017eete si nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-uzko.gif\" alt=\"Kako pravilno izvesti zgibove sa uskim hvatom?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti zgibove sa uskim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zgibovi sa \u0161irokim hvatom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku nadhvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Neka vam noge vise ili ih savijte i prekri\u017eite jednu preko druge. Aktivirajte svoj core.<\/li><li><strong>Izvo\u0111enje: <\/strong>Spojite lopatice i aktivirajte mi\u0161i\u0107e le\u0111a i ruku pri izdisaju. Po\u010dnite se povla\u010diti prema gore. Prsa su vam okrenuta prema \u0161ipci. Kad vam je glava malo iznad \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj, dr\u017eite lopatice unazad i prema dolje. Ponovite zgib.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nedovoljan raspon pokreta, zaobljena le\u0111a, ramena su podignuta i poma\u017eete si nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-siroko.gif\" alt=\"Kako pravilno izvesti zgibove sa \u0161irokim hvatom?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti zgibove sa \u0161irokim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Vise\u0107e podizanje koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Skupite lopatice i ispru\u017eite noge.<\/li><li><strong>Izvo\u0111enje: <\/strong>Aktivirajte trbu\u0161ne mi\u0161i\u0107e pri izdisaju i podignite koljena prema torzu. Lopatice vam ostaju spu\u0161tene tijekom cijele vje\u017ebe. Vratite se natrag u po\u010detni polo\u017eaj tijekom izdisaja. Ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nekontrolirani pokreti, lopatice su podignute i poma\u017eete si nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Knee-raises.gif\" alt=\"Kako pravilno izvesti vise\u0107e podizanje koljena?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti vise\u0107e podizanje koljena?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Vise\u0107e podizanje koljena na stranu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Skupite lopatice i ispru\u017eite noge.<\/li><li><strong>Izvo\u0111enje: <\/strong>Podignite koljena na stranu prema torzu aktiviranjem trbu\u0161nih mi\u0161i\u0107a pri izdisaju. Koljena vam gotovo dodiruju pazuhe. Lopatice vam ostaju spu\u0161tene tijekom cijele vje\u017ebe. Prilikom udisaja ispru\u017eite noge i vratite se u po\u010detni polo\u017eaj. Ponovite pokret na drugu stranu.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nekontrolirani pokret, lopatice su podignute, poma\u017eete si nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Twisted-knee-raises.gif\" alt=\"Kako pravilno izvesti vise\u0107e podizanje koljena na stranu?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti vise\u0107e podizanje koljena na stranu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Vise\u0107e podizanje nogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Skupite lopatice i ispru\u017eite noge.<\/li><li><strong>Izvo\u0111enje: <\/strong>Podignite noge i ispru\u017eite ih dok ne stvore pravi kut s va\u0161im tijelom (ili sve dok vam tijelo dopu\u0161ta) aktiviranjem trbu\u0161nih mi\u0161i\u0107a pri izdisaju. Ostanite jednu sekundu u ovom polo\u017eaju, a zatim po\u010dnite spu\u0161tati noge kontroliranim pokretom dok udi\u0161ete. Ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nekontrolirani pokreti, lopatice su podignute, nedovoljan raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Straight-leg-raises.gif\" alt=\"Kako pravilno izvesti vise\u0107e podizanje koljena na stranu?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti vise\u0107e podizanje koljena na stranu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Vise\u0107i L-Sit<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Skupite lopatice i ispru\u017eite noge.<\/li><li><strong>Izvo\u0111enje: <\/strong>Podignite noge i dr\u017eite ih ispru\u017eenima dok ne stvore pravi kut s va\u0161im tijelom (ili dok vam to tijelo dopu\u0161ta) aktiviranjem trbu\u0161nih mi\u0161i\u0107a pri izdisaju. Ostanite u ovom polo\u017eaju \u0161to je dulje mogu\u0107e, a zatim spustite noge prema dolje. Ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Nekontrolirani pokreti i prekomjerno ljuljanje, lopatice su podignute, prekratko ostaju u gornjem polo\u017eaju.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-L-sit-hold.gif\" alt=\"Kako pravilno izvesti vise\u0107i L-sit?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti vise\u0107i L-sit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Podizanje stopala do \u0161ipke<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detna pozicija: <\/strong>Uhvatite \u0161ipku hvatom \u0161irim od \u0161irine ramena (dlanovi su okrenuti od vas). Skupite lopatice i ispru\u017eite noge.<\/li><li><strong>Izvo\u0111enje: <\/strong>Poku\u0161ajte dodirnuti \u0161ipku s ispru\u017eenim nogama aktiviranjem trbu\u0161nih mi\u0161i\u0107a pri izdisaju. Polako se vratite u po\u010detni polo\u017eaj i ponovite pokret.<\/li><li><strong>\u010ceste pogre\u0161ke: <\/strong>Ljuljanje, nekontrolirani pokreti, lopatice su podignute, nedovoljan raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Toes-to-bar.gif\" alt=\"Kako pravilno izvesti podizanje stopala do \u0161ipke?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Kako pravilno izvesti podizanje stopala do \u0161ipke?\"\/><\/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>Na \u0161ipci za zgibove mo\u017eete vje\u017ebati gotovo bilo gdje. Sve \u0161to trebate u\u010diniti je oti\u0107i u teretanu ili na obli\u017enje mjesto za vje\u017ebanje. Kad \u017eelite vje\u017ebati kod ku\u0107e, postavite je na vrata ili je pri\u010dvrstite na strop. Omogu\u0107it \u0107e vam izvo\u0111enje razli\u010ditih varijacija zgibova, kao i mnoge u\u010dinkovite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e. <strong>Vje\u017ebanje sa \u0161ipkom za zgibove pobolj\u0161at \u0107e vam dr\u017eanje, oja\u010dati ruke, le\u0111a i trbu\u0161ne mi\u0161i\u0107e.<\/strong> \u0160tovi\u0161e, dobit \u0107ete vi\u0161e funkcionalne snage, a time i bolju kontrolu nad svojim mi\u0161i\u0107ima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, vje\u017ebanje sa \u0161ipkom za zgibove vrlo je u\u010dinkovito, a ako ustrajete u tome, uskoro \u0107ete primijetiti pobolj\u0161anje i pove\u0107anje mase le\u0111nih mi\u0161i\u0107a. Tada mo\u017eete uspjeti napraviti, naprimjer, ve\u0107i broj ponavljanja zadane vje\u017ebe ili \u0107ete ju bolje izvesti. To je jednostavan na\u010din za pobolj\u0161anje stanja va\u0161eg tijela i uma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti s prijateljima. Oni \u0107e zasigurno cijeniti savjete o vje\u017ebanju na \u0161ipki za zgibove.<\/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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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>Kako ispravno vje\u017ebati na \u0161ipci za zgibove i kako svladati same zgibove? U ovom \u0107ete \u010dlanku prona\u0107i 10 u\u010dinkovitih vje\u017ebi za ja\u010de ruke, le\u0111a i trbu\u0161ne mi\u0161i\u0107e.<\/p>\n","protected":false},"author":129,"featured_media":287945,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6452,7100,7478,7658],"filter_section":[],"filter_attribute":[13012,13013,13014,13015,13021,13026],"class_list":{"0":"post-295258","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbe-hr","9":"tag-oprema-za-vjezbanje-hr","10":"tag-trening-hr","11":"tag-zgibovi-hr","12":"filter_attribute-cviky-na-ramena","13":"filter_attribute-cviky-na-hrudnik","14":"filter_attribute-cviky-na-chrbat","15":"filter_attribute-cviky-na-ruky","16":"filter_attribute-cviky-a-treningy-s-pomockami","17":"filter_attribute-spravna-technika-cvicenia","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nau\u010dite vje\u017ebati na \u0161ipci za zgibove s ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ispravno vje\u017ebati na \u0161ipci za zgibove? U \u010dlanku \u0107ete prona\u0107i 10 vje\u017ebi za po\u010detnike i napredne za funkcionalni trening trbu\u0161nih mi\u0161i\u0107a, ruku i le\u0111a.\" \/>\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\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nau\u010dite vje\u017ebati na \u0161ipci za zgibove s ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako ispravno vje\u017ebati na \u0161ipci za zgibove? 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