{"id":296595,"date":"2022-03-26T13:47:11","date_gmt":"2022-03-26T12:47:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296595"},"modified":"2022-03-26T13:47:12","modified_gmt":"2022-03-26T12:47:12","slug":"postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/","title":{"rendered":"Postignite \u010dvrstu i oblikovanu stra\u017enjicu bez kori\u0161tenja utega. Isprobajte vje\u017ebe s elasti\u010dnom trakom za vje\u017ebanje"},"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\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/#5_razloga_zasto_biste_trebali_poceti_vjezbati_s_elasticnom_trakom\" title=\"5 razloga za\u0161to biste trebali po\u010deti vje\u017ebati s elasti\u010dnom trakom\">5 razloga za\u0161to biste trebali po\u010deti vje\u017ebati s elasti\u010dnom trakom<\/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\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/#Vjezbe_za_straznjicu_s_elasticnom_trakom_Sto_mozete_ocekivati\" title=\"Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. \u0160to mo\u017eete o\u010dekivati?\">Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. \u0160to mo\u017eete o\u010dekivati?<\/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\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/#Vjezbe_za_straznjicu_s_elasticnom_trakom_Na_sto_trebate_pripaziti_tijekom_treninga\" title=\"Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. Na \u0161to trebate pripaziti tijekom treninga?\">Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. Na \u0161to trebate pripaziti tijekom treninga?<\/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\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/#Ucinkoviti_trening_za_cvrstu_straznjicu_s_elasticnom_trakom\" title=\"U\u010dinkoviti trening za \u010dvrstu stra\u017enjicu s elasti\u010dnom trakom\">U\u010dinkoviti trening za \u010dvrstu stra\u017enjicu s elasti\u010dnom trakom<\/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\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Elasti\u010dne trake vrlo su kompaktne i pristupa\u010dne, a fit djevojke sa izvrsnom figurom vrlo ih \u010desto koriste u svojim treninzima. Elasti\u010dne trake za vje\u017ebanje razli\u010ditih boja i duljina trenutno su me\u0111u najpopularnijim pomagalima za vje\u017ebanje. <strong>Zahvaljuju\u0107i njima, mnogim su pojedincima dosadni treninzi s vlastitom masom postali mnogo zabavniji i, \u0161to je najva\u017enije, u\u010dinkovitiji<\/strong>. S elasti\u010dnim trakama mo\u017eete vje\u017ebati kod ku\u0107e, na igrali\u0161tu za vje\u017ebanje ili na bilo kojem drugom mjestu. Mogu vam pomo\u0107i u ja\u010danju mi\u0161i\u0107a stra\u017enjice, bedara, kao i ruku i le\u0111a i to bez odlaska u teretanu. U ovom \u0107ete \u010dlanku saznati za\u0161to biste trebali isprobati elasti\u010dne trake za vje\u017ebanje, a tako\u0111er \u0107ete mo\u0107i odmah isprobati trening za oblikovanu stra\u017enjicu prate\u0107i na\u0161 video.<\/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\/06\/DSCF0208-2-1124x749.jpg\" alt=\"Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom\" class=\"wp-image-265438\" width=\"843\" height=\"562\" title=\"Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_razloga_zasto_biste_trebali_poceti_vjezbati_s_elasticnom_trakom\"><\/span>5 razloga za\u0161to biste trebali po\u010deti vje\u017ebati s elasti\u010dnom trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne samo da \u0107e vam pomo\u0107i da aktivirate svoje mi\u0161i\u0107e i pripremite cijelo tijelo za napor koji slijedi, nego \u0107ete s njima mo\u0107i odraditi i vrlo kvalitetan trening snage cijelog tijela. Elasti\u010dna traka mo\u017ee prona\u0107i svoje mjesto u planu treninga potpunog po\u010detnika, ali i iskusnog sporta\u0161a. <strong>Za\u0161to su elasti\u010dne trake za vje\u017ebanje postale hit me\u0111u ljubiteljima fitnessa?<\/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. Aktivirate svoje mi\u0161i\u0107e bez te\u0161kih utega<\/h3>\n\n\n\n<p>\u017delite li oblikovanu stra\u017enjicu i \u010dvrsta bedra, ali \u010du\u010dnjevi ili deadlift jednostavno nisu za vas? U tom slu\u010daju ne oklijevajte isprobati trening s elasti\u010dnim trakama za vje\u017ebanje.<strong> Prema nekoliko istra\u017eivanja, trening s elasti\u010dnim trakama ima sli\u010dne u\u010dinke na mi\u0161i\u0107e kao i klasi\u010dni trening s utezima<\/strong>. Vje\u017ebe s elasti\u010dnim trakama nemaju potpuno isti u\u010dinak kao \u010du\u010dnjevi s utezima, deadlift ili bench press, no svejedno aktiviraju va\u0161e mi\u0161i\u0107e. Zahvaljuju\u0107i trakama mo\u017eete pove\u0107ati snagu i potaknuti rast mi\u0161i\u0107a. Osim toga, odli\u010dno su pomagalo za aktiviranje i zagrijavanje mi\u0161i\u0107a prije treninga snage. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg\" alt=\"5 razloga za\u0161to biste trebali vje\u017ebati s elasti\u010dnom trakom\" class=\"wp-image-265469\" title=\"5 razloga za\u0161to biste trebali vje\u017ebati s elasti\u010dnom trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Ne optere\u0107ujete svoje zglobove<\/h3>\n\n\n\n<p>Patite li ikada od bolova u koljenu ili drugim zglobovima prilikom vje\u017ebanja? <strong>Treninzi snage s elasti\u010dnim trakama ne optere\u0107uju mi\u0161i\u0107no-ko\u0161tani sustav toliko kao klasi\u010dni treninzi snage s utezima u teretani. Elasti\u010dne su trake stoga odli\u010dna opcija za ubojiti trening bez ograni\u010denja pokreta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke se trake \u010dak koriste u rehabilitacijskim ili kompenzacijskim vje\u017ebama. One poma\u017eu u stabilizaciji zglobova u pravilni polo\u017eaj, \u0161to pove\u0107ava sigurnost tijekom vje\u017ebanja. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sami birate razinu otpora<\/h3>\n\n\n\n<p>Mo\u017eda ste primijetili da postoje elasti\u010dne trake razli\u010ditih duljina, pa \u010dak i boja. Ne kupujte plavu traku samo zato \u0161to \u0107e pristajati uz va\u0161e omiljene tajice ili majicu. <strong>Razli\u010dite boje tako\u0111er predstavljaju razli\u010ditu razinu otpora trake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako postajete sna\u017eniji, tako mo\u017eete i pove\u0107ati razinu otpora. Najbolje je imati nekoliko elasti\u010dnih traka razli\u010ditih boja i duljina kod ku\u0107e. Mo\u017eete ih jednostavno izmjenjivati i s njima izvoditi razne vje\u017ebe snage i istezanja.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0160tedite novac i prostor, a \u010dak mo\u017eete i trenirati kad ste na putovanju<\/h3>\n\n\n\n<p>Ne morate potro\u0161iti cijelo bogatstvo samo zato \u0161to \u017eelite kvalitetno trenirati. <strong>Elasti\u010dne trake dolaze po pristupa\u010dnim cijenama i ne zauzimaju mnogo prostora u va\u0161em domu.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Kad vam vje\u017ebanje kod ku\u0107e postane dosadno, jednostavno spakirajte trake u sportsku torbu i ponesite ih sa sobom u teretanu ili na vanjsko igrali\u0161te za vje\u017ebanje. Trake vam tako\u0111er ne\u0107e zauzeti puno mjesta ni u ruksaku ili kov\u010degu, a kvalitetan trening tako mo\u017eete odraditi \u010dak i kad ste na odmoru.<\/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=\"36322,36328,36298,32659,36058,36073,28330,50959,28334,28332,28792,42481  \" ><\/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<h3 class=\"wp-block-heading\">5. Pove\u0107avate svoj raspon pokreta i fleksibilnost<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i njihovoj elasti\u010dnosti, trake za vje\u017ebanje odli\u010dno su pomagalo za klasi\u010dno istezanje i dinami\u010dko istezanje cijelog tijela. <strong>Mo\u017eete ih koristiti prije treninga snage, za zagrijavanje velikih zglobova poput ramena, bokova ili koljena i na taj ih na\u010din pripremiti za napor koji slijedi.<\/strong> Na primjer, kada se pripremate za zahtjevnu seriju \u010du\u010dnjeva, isprobajte ovu vje\u017ebu opu\u0161tanja kukova: legnite na le\u0111a, zaka\u010dite dugu traku s laganim otporom preko stopala jedne noge koja je ispru\u017eena i zatim radite velike kru\u017ene pokrete preko tijela prvo na jednu, a zatim na drugu stranu. <strong>Prilikom stati\u010dkog istezanja na kraju treninga trake vam mogu pomo\u0107i da zauzmete dublji polo\u017eaj i u\u010dinkovito pove\u0107ate svoju fleksibilnost. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/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\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png\" alt=\"Istezanje s elasti\u010dnom trakom\" class=\"wp-image-265485\" width=\"843\" height=\"562\" title=\"Istezanje s elasti\u010dnom trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching.png 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Izvor fotografije cdn.shopify.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_straznjicu_s_elasticnom_trakom_Sto_mozete_ocekivati\"><\/span>Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. \u0160to mo\u017eete o\u010dekivati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego po\u010dnete trenirati s elasti\u010dnim trakama, lagano zagrijte cijelo tijelo.<strong> Ovaj je dio vrlo va\u017ean i za va\u0161 um koji isto trebate pripremiti za trening koji slijedi. <\/strong>Prije i tijekom treninga nemojte razmi\u0161ljati o tome \u0161to sve niste napravili na poslu ili koji vas ku\u0107anski poslovi \u010dekaju. <strong>Ovo je vrijeme kada se trebate opustiti i u\u010diniti ne\u0161to za svoje zdravlje i lijepu figuru.<\/strong> Bilo da \u0107ete raditi HIIT trening, trening snage ili intenzivni kardio, poku\u0161ajte obratiti pa\u017enju na sve sljede\u0107e dijelove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol>\r\n \t<li>Zagrijte se<\/li>\r\n<\/ol><\/h3>\n\n\n\n<p><strong>Zagrijavanje poma\u017ee pripremiti mi\u0161i\u0107e, srce i plu\u0107a za vje\u017ebe koje slijede<\/strong>. Zagrijati se mo\u017eete na vi\u0161e na\u010dina. Brza \u0161etnja na putu do teretane, tr\u010danje na licu mjesta ili na traci za tr\u010danje, nekoliko marinaca ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" class=\"ek-link\">preskakanje u\u017eeta<\/a> izvrsni su na\u010dini za zagrijavanje. Sve \u0161to trebate u\u010diniti je izvoditi ovu aktivnost 5 \u2013 10 minuta. Trebali biste lagano disati. Ne \u017eelite dati sve od sebe ve\u0107 u prvoj fazi treninga.<\/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\/06\/IMG_0548-1124x864.jpg\" alt=\"Istezanje prije treninga i zagrijavanje s elasti\u010dnom trakom\" class=\"wp-image-265598\" width=\"843\" height=\"648\" title=\"Istezanje prije treninga i zagrijavanje s elasti\u010dnom trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1536x1181.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-2048x1575.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> Uzmite si vremena za dinami\u010dko istezanje<\/h3>\n\n\n\n<p>Nakon zagrijavanja slijedi dinami\u010dko istezanje. Kru\u017enim pokretima pripremite sve svoje zglobove za trening, ba\u0161 kao \u0161to ste u\u010dili u osnovnoj \u0161koli na satovima tjelesnog odgoja. <strong>Dinami\u010dko istezanje pove\u0107at \u0107e raspon pokreta u zglobovima i smanjiti rizik od ozljeda prilikom treninga.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"><strong> <\/strong>[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati detaljnije informacije o zagrijavanju i istezanju, svakako pro\u010ditajte na\u0161 \u010dlanak <strong>Zagrijavanje, istezanje, hla\u0111enje \u2013 jesu li zaista va\u017eni?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.&nbsp;<\/strong>Prije\u0111ite na glavni dio treninga<\/h3>\n\n\n\n<p>Nakon \u0161to ste se nekoliko minuta zagrijavali, slijedi glavni dio treninga<strong>. Vje\u017ebe za stra\u017enjicu mo\u017eete izvoditi prema na\u0161em videu pojedina\u010dno ili ih uklju\u010diti u svoj kompleksni trening donjih udova s utezima ili trening cijelog tijela.<\/strong> Odmotajte podlogu za vje\u017ebanje i uzmite duge i kratke elasti\u010dne trake s razli\u010ditim razinama otpora. Ako imate razli\u010dite trake za vje\u017ebanje, prema potrebi mo\u017eete smanjiti i pove\u0107ati intenzitet i zahtjevnost va\u0161eg treninga. S elasti\u010dnim trakama mo\u017eete odraditi zaista \u0161irok raspon vje\u017ebi za stra\u017enjicu poput deadlifta, \u010du\u010dnjeva ili pak vrlo u\u010dinkovitog potiska kukovima. Tijekom treninga osje\u0107at \u0107ete kako va\u0161i mi\u0161i\u0107i gore, a vi \u0107ete na kraju biti puni endorfina i osje\u0107aja dobro obavljenog posla.<\/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\/06\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Kako zapo\u010deti vje\u017ebati s elasti\u010dnim trakama?\" class=\"wp-image-265522\" width=\"843\" height=\"560\" title=\"Kako zapo\u010deti vje\u017ebati s elasti\u010dnim trakama?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4.&nbsp;<\/strong>Ohladite se nakon intenzivnog treninga<\/h3>\n\n\n\n<p>Nakon glavnog dijela, va\u0161e \u0107e srce sigurno jo\u0161 uvijek br\u017ee kucati, disanje \u0107e vam biti ubrzano i va\u0161i \u0107e vas mi\u0161i\u0107i moliti da ih ohladite. <strong>Cilj faze hla\u0111enja je vratiti broj otkucaja srca u normalu i smiriti i opustiti napetost mi\u0161i\u0107a.<\/strong> Ovaj je dio posebno va\u017ean ako ste upravo zavr\u0161ili s treningom visokog intenziteta, poput CrossFit WOD-a, HIIT treninga ili napornog treninga za noge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.&nbsp;<\/strong>Na kraju se lagano istegnite<\/h3>\n\n\n\n<p>\u010cak i ako se jedva \u010dekate istu\u0161irati i pojesti obrok nakon treninga, odvojite jo\u0161 nekoliko minuta za stati\u010dko istezanje. <strong>Ono \u0107e vam pomo\u0107i da pobolj\u0161ate svoju fleksibilnost i dr\u017eanje.<\/strong> Proces regeneracije nakon treninga mo\u017eete ubrzati i pomo\u0107u valjka za masa\u017eu ili masa\u017enog pi\u0161tolja. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako mo\u017eete ubrzati proces regeneracije nakon treninga, pro\u010ditajte na\u0161 \u010dlanak <strong>Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih alata?<\/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\/06\/lea2-1124x843.jpg\" alt=\"Masa\u017eni pi\u0161tolj kao pomagalo za regeneraciju\" class=\"wp-image-265537\" width=\"843\" height=\"632\" title=\"Masa\u017eni pi\u0161tolj kao pomagalo za regeneraciju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_straznjicu_s_elasticnom_trakom_Na_sto_trebate_pripaziti_tijekom_treninga\"><\/span>Vje\u017ebe za stra\u017enjicu s elasti\u010dnom trakom. Na \u0161to trebate pripaziti tijekom treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako jo\u0161 niste imali vremena nabaviti elasti\u010dne trake za vje\u017ebanje, ove vje\u017ebe mo\u017eete izvoditi i s vlastitom masom. Tako \u0107ete sljede\u0107i put barem ve\u0107 poznavati vje\u017ebe, a zahvaljuju\u0107i elasti\u010dnoj traci one \u0107e vam biti zahtjevnije. Najbolje je pripremiti razli\u010dite vrste traka razli\u010dite duljine i razine otpora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje sve vje\u017ebe za \u010dvrstu stra\u017enjicu mo\u017eete izvoditi?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ovaj \u0107e trening ukupno trajati samo 12 minuta,<\/li><li>vje\u017ebate 45 sekundi, nakon \u010dega slijedi odmor od 15 sekundi,<\/li><li>ovaj trening uklju\u010duje 11 u\u010dinkovitih vje\u017ebi za mi\u0161i\u0107e stra\u017enjice,<\/li><li>tijekom izvo\u0111enja svih vje\u017ebi le\u0111a dr\u017eite uspravno i aktivirajte sredi\u0161te tijela radi bolje tehnike i ve\u0107e u\u010dinkovitosti vje\u017ebe.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rumunjski deadlift sa \u0161irokim raskorakom<\/h3>\n\n\n\n<p>Zauzmite stav tako da vam noge budu ne\u0161to udaljenije od \u0161irine ramena, stavite traku preko no\u017enih prstiju i uhvatite je objema rukama za sredi\u0161nji dio. Lagano savijte koljena, povucite ramena prema dolje a bokove unatrag. Za dizanje upotrijebite snagu mi\u0161i\u0107a stra\u017enje strane bedara i stra\u017enjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Deadlift<\/h3>\n\n\n\n<p>Ova je vje\u017eba sli\u010dna prethodnoj, a za nju zauzmite u\u017ei stav i uhvatite traku rukama koje tijekom vje\u017ebe dr\u017eite uz tijelo. Savijte koljena i u donjem polo\u017eaju napravite polu\u010du\u010danj.<\/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\/06\/241A4779-749x1124.jpg\" alt=\"Vje\u017ebe s elasti\u010dnom trakom za sna\u017enu stra\u017enjicu\" class=\"wp-image-265553\" title=\"Vje\u017ebe s elasti\u010dnom trakom za sna\u017enu stra\u017enjicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Dobro jutro<\/h3>\n\n\n\n<p>Po\u010detni polo\u017eaj tijela sli\u010dan je kao u prethodnoj vje\u017ebi. Samo promijenite polo\u017eaj elasti\u010dne trake. Traku s jedne strane stavite ispod svog stopala, a s druge je strane pri\u010dvrstite za vrat. Samo malo savijte koljena, kao kod rumunjskog deadlifta, i poku\u0161ajte do\u0107i do najni\u017eeg mogu\u0107eg polo\u017eaja koji mo\u017eete podnijeti bez da savijete le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u010cu\u010danj<\/h3>\n\n\n\n<p>Zauzmite stav sa \u0161irokim raskorakom i pri\u010dvrstite traku iznad koljena. \u010cu\u010dnite toliko duboko koliko vam pokretljivost va\u0161ih kukova dopu\u0161ta bez da savijete le\u0111a. Tako\u0111er pripazite da vam os koljena, gle\u017enja i no\u017enih prstiju bude na jednoj razini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pulsiraju\u0107i \u010du\u010dnjevi<\/h3>\n\n\n\n<p>Polo\u017eaj va\u0161eg tijela isti je kao i u prethodnoj vje\u017ebi. Jedina je razlika ta da se ne uspravljate izme\u0111u \u010du\u010dnjeva, nego tijekom cijele vje\u017ebe ostajete u donjem polo\u017eaju i izvodite manje \u010du\u010dnjeve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obrnuti iskorak<\/h3>\n\n\n\n<p>Za ovu vam vje\u017ebu nije potrebna traka, no \u017eelite li da vje\u017eba bude ne\u0161to zahtjevnija, postavite traku iznad koljena, ba\u0161 kao za \u010du\u010danj. Napravite iskorak unatrag jednom nogom, a zatim lagano ispru\u017eite tu nogu prema nozi koja je savijena. Koljeno stra\u017enje noge lagano dodiruje pod u donjem polo\u017eaju. Tijekom ove vje\u017ebe ne\u0161to je te\u017ee odr\u017eati ravnote\u017eu pa je izvodite polako i s potpunom koncentracijom. Vje\u017ebu prvo izvodite s jednom nogom i zatim promijenite nogu nakon odmora od 15 sekundi.\r\n<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Plank s podizanjem noge<\/h3>\n\n\n\n<p>Pri\u010dvrstite traku s laganim otporom preko gle\u017enjeva i zauzmite polo\u017eaj planka. Naizmjeni\u010dno po\u010dnite dizati noge i usredoto\u010dite se na to da vam sredi\u0161te tijela bude \u010dvrsto, a le\u0111a ravna \u0161to je vi\u0161e mogu\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hidrant<\/h3>\n\n\n\n<p>Za ovu vje\u017ebu mo\u017eete uzeti traku s ve\u0107im otporom i postaviti je iznad koljena. Zauzmite polo\u017eaj na sve \u010detiri. Prilikom vje\u017ebanja poku\u0161ajte zaista osjetiti mi\u0161i\u0107e stra\u017enjice. Prvo napravite jedan set na jednoj nozi i nakon odmora od 15 sekundi napravite jo\u0161 jedan set na drugoj 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\">9. Potisak kukovima<\/h3>\n\n\n\n<p>Lezite na le\u0111a i stavite traku iznad koljena. Prilikom cijele vje\u017ebe imajte ruke, stopala i gornji dio le\u0111a \u010dvrsto na podlozi. Podignite zdjelicu i u gornjem polo\u017eaju \u010dvrsto stisnite mi\u0161i\u0107e stra\u017enjice, lagano ra\u0161irite noge, a zatim vratite koljena u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/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\/06\/iStock-941851144-1124x749.jpg\" alt=\"Potisak kukovima s elasti\u010dnom trakom\" class=\"wp-image-265623\" width=\"843\" height=\"562\" title=\"Potisak kukovima s elasti\u010dnom trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Du\u017ei potisak kukovima<\/h3>\n\n\n\n<p>Ostanite u gornjem polo\u017eaju potiska kukovima i lagano razmaknite koljena. Neka vam mi\u0161i\u0107i stra\u017enjice budu aktivni tijekom cijele vje\u017ebe.<\/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\">11. Abduktori u sjede\u0107em polo\u017eaju<\/h3>\n\n\n\n<p>Zauzmite sjede\u0107i polo\u017eaj, savijte koljena i ruke naslonite iza tijela. Traku postavite iznad koljena i nastojte zadr\u017eati cijelu povr\u0161inu stopala na podu dok \u0161irite koljena prema van. Dr\u017eite koljena ra\u0161irena 1 \u2013 2 sekunde, a zatim ih vratite u po\u010detni polo\u017eaj.<\/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=\"Ucinkoviti_trening_za_cvrstu_straznjicu_s_elasticnom_trakom\"><\/span>U\u010dinkoviti trening za \u010dvrstu stra\u017enjicu s elasti\u010dnom trakom<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 elasti\u010dnom trakom za sna\u017enu stra\u017enjicu l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9n_JL44KRFg?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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening s elasti\u010dnom trakom u\u010dinkovit je oblik vje\u017ebanja za ja\u010danje mi\u0161i\u0107a cijelog tijela. Mo\u017eete birati izme\u0111u velikog broja oblika i razine otpora, a s trakom mo\u017eete vje\u017ebati kod ku\u0107e, u teretani, na vanjskom igrali\u0161tu za vje\u017ebanje, kao i u vikendici ili na pla\u017ei tijekom odmora ili ljetovanja.<strong> Plan svog treninga mo\u017eete napraviti sami ili pogledajte na\u0161 ogledni video s treningom koji je savr\u0161en za svakoga tko \u017eeli \u010dvr\u0161\u0107u i oblikovaniju 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>Vje\u017ebate li redovito s elasti\u010dnim trakama? Koje vje\u017ebe volite izvoditi i koju smatrate naju\u010dinkovitijom? Podijelite svoje iskustvo s nama u komentarima. Ako vam se svidio ovaj \u010dlanak o treningu s trakama, ne zaboravite ga podijeliti sa svojim prijateljima.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/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<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Isprobajte na\u0161 brzi i u\u010dinkoviti trening za ja\u010danje stra\u017enjice za koji \u0107e vam trebati samo elasti\u010dna traka i podloga za vje\u017ebanje.<\/p>\n","protected":false},"author":129,"featured_media":265425,"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":[7112,7100,6488,6428],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-elasticne-trake-s-otporom-hr","9":"tag-oprema-za-vjezbanje-hr","10":"tag-trening-doma-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>Postignite \u010dvrstu i oblikovanu stra\u017enjicu bez kori\u0161tenja utega. 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