{"id":298431,"date":"2018-12-03T09:03:00","date_gmt":"2018-12-03T08:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298431"},"modified":"2023-09-07T20:43:19","modified_gmt":"2023-09-07T18:43:19","slug":"17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/","title":{"rendered":"17 naju\u010dinkovitijih vje\u017ebi za jak srednji dio tijela"},"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\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_na_vratilu\" title=\"Vje\u017ebe na vratilu\">Vje\u017ebe na vratilu<\/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\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_s_koloturom\" title=\"Vje\u017ebe s koloturom\">Vje\u017ebe s koloturom<\/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\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_na_balans_podlozi\" title=\"Vje\u017ebe na balans podlozi\">Vje\u017ebe na balans podlozi<\/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\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_s_kotacem_za_vjezbanje\" title=\"Vje\u017ebe s kota\u010dem za vje\u017ebanje\">Vje\u017ebe s kota\u010dem za vje\u017ebanje<\/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\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_sa_TRX\" title=\"Vje\u017ebe sa TRX\">Vje\u017ebe sa TRX<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/#Vjezbe_s_objerucnim_utegom\" title=\"Vje\u017ebe s objeru\u010dnim utegom\">Vje\u017ebe s objeru\u010dnim utegom<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svi veoma dobro znamo da je <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plank<\/a><\/strong><\/span> <strong>zlatni put ka six-packu<\/strong> o kojem sanjamo i ka oja\u010danju svih mi\u0161i\u0107a tijela istodobno. Vjerojatno ga svi kombiniramo <strong>s vje\u017ebama s vlastitom te\u017einom<\/strong> na podlozi kako bismo malo le\u017eali i istovremeno oblikovali svoje trbu\u0161ne mi\u0161i\u0107e. Jednostavno i prakti\u010dno, <strong>dovoljno je samo par minuta dnevno<\/strong> i posti\u0107i \u0107ete zna\u010dajne rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ako \u017eelite probati ne\u0161to novo, nudimo Vam 17 naju\u010dinkovitijih vje\u017ebi za oja\u010danje srednjeg dijela tijela, koje \u0107e obogatiti Va\u0161u trening rutinu. Oja\u010dan srednji dio tijela slu\u017ei kao podr\u0161ka le\u0111ima i potrebna prevencija od ozljeda. Ako srednji dio tijela trenirate redovno, to \u0107e Vam olak\u0161ati i ostale fizi\u010dke aktivnosti, \u010dime \u0107ete svoje fitness ciljeve i oblikovan trbuh posti\u0107i br\u017ee.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"Vje\u017ebe mi\u0161i\u0107e srednjeg dijela tijela\" width=\"843\" title=\"Vje\u017ebe mi\u0161i\u0107e srednjeg dijela tijela\"\/><\/figure><\/div>\n\n\n\n<p><strong>Nije Vam potrebna nikakva specijalna oprema<\/strong>, ve\u0107 samo ono, \u0161to nudi svaka dobra teretana \u2013 vratilo, sprava za vje\u017ebanje s donjim koloturom, ovjesni sustav TRX, kota\u010d za treniranje, podloga za odr\u017eavanje ravnote\u017ee i&nbsp;dvoru\u010dni uteg. U sljede\u0107i trening uklju\u010dite barem 3 od sljede\u0107ih &nbsp;vje\u017ebi. <strong>Napravite 2 do 3 serije<\/strong> u&nbsp;preporu\u010denom broju ponavljanja koji \u0107ete na\u0107i naveden kod pojedina\u010dnih vje\u017ebi. Ako se ovog plana budete dr\u017eali, sagorjet \u0107ete masti i&nbsp;posti\u0107i \u0107ete vidljive rezultate. Hajdemo po\u010deti!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_na_vratilu\"><\/span>Vje\u017ebe na vratilu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\" width=\"416\" title=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\"\/><\/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\">1.Kru\u017eenje nogama<\/h3>\n\n\n\n<p>Uvjerite se da je vratilo smje\u0161teno dovoljno visoko kako Va\u0161e noge ne bi doticale pod. Uhvatite vratilo objema rukama na \u0161irinu ramena i&nbsp;zaka\u010dite se na njega. Uklju\u010dite trbu\u0161ne mi\u0161i\u0107e, a noge podignite tako da oblikuju pravi ugao. Zatim po\u010dnite kru\u017eiti nogama u&nbsp;smijeru kazaljke na satu. Poku\u0161ajte objema nogama crtati zami\u0161ljen veliki krug u&nbsp;zraku. Trbu\u0161ne mi\u0161i\u0107e dr\u017eite stalno zategnute. Napravite 8 do 10 ponavljanja, a&nbsp;zatim po\u010dnite kru\u017eiti u&nbsp;suprotnom smijeru. <strong>Ponovite 8 do 10 puta u&nbsp;svaku stranu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednostavnija verzija:<\/strong> oslonite se podlakticama obaju ruku o rukohvat koji se nalazi sa strane sprave za vje\u017ebanje. To \u0107e Vam pru\u017eiti ve\u0107i stabilitet nego kada visite na vratilu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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<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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\" title=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\"\/><\/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. Vo\u017enja biciklom u zraku<\/h3>\n\n\n\n<p>Kod ove vje\u017ebe izgledat \u0107ete kao da tr\u010dite u zraku. Uhvatite se vratila dlanovima obaju ruku na \u0161irinu ramena. Noge podignite u pravi kut paralelno s podom. U ovome polo\u017eaju po\u010dnite imitirati vo\u017enju biciklom. Uklju\u010dite mi\u0161i\u0107e srednjeg dijela tijela i \u201edajte gas\u201c! <strong>Vozite bicikl najbr\u017ee kako mo\u017eete u trajanju od 30 sekundi.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\" width=\"415\" title=\"Vje\u017ebe na vratilu - kru\u017eenje nogama\"\/><\/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. Odmicanje koljena sa strane u stranu<\/h3>\n\n\n\n<p>Zaka\u010dite se za vratilo, zategnite trbu\u0161ne mi\u0161i\u0107e i podi\u017eite koljena prema desnoj strani trupa. Poku\u0161ajte koljena primaknuti \u0161to najbli\u017ee grudima, a zatim se polako vra\u0107ajte u izvorni polo\u017eaj. Vje\u017ebu ponavljajte u suprotnom smijeru tako da koljena odmicate prema lijevoj strani trupa. Kao jedno ponavljanje smatramo odmicanje koljena u obje strane.<strong> Vje\u017ebajte 8 do 10 ponavljanja.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"49246,36310,30209,29118,46021,49009,8347,46033,48997\" ><\/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=\"Vjezbe_s_koloturom\"><\/span>Vje\u017ebe s koloturom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"Vje\u017ebe s koloturom - izometrijsko povla\u010denje kolotura\" width=\"426\" height=\"532\" title=\"Vje\u017ebe s koloturom - izometrijsko povla\u010denje kolotura\"\/><\/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\">4. &nbsp;Izometrijsko povla\u010denje kolotura<\/h3>\n\n\n\n<p>Nemojte se upla\u0161iti ove vje\u017ebe, jednostavnija je nego \u0161to izgleda. Izaberite lagani uteg, slobodno po\u010dnite s najmanjim i kolotur povucite do visine svojih grudi. Stanite pored sprave s lijeve strane. Uhvatite kolotur objema rukama i napravite jedan veliki korak u smijeru od sprave. Ispru\u017eite ruke i dr\u017eite ih u visini grudi. Napravite polu\u010du\u010danj i kolotur dr\u017eite u ravnote\u017ei. Uklju\u010dite srednji dio tijela kako biste mogli dr\u017eati ruke s koloturom ispru\u017eene. Usredoto\u010dite se na uspravno dr\u017eanje tijela i ne naginjite se prema spravi. <strong>Izdr\u017eite 30 sekundi i onda promijenite strane.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"Vje\u017ebe s koloturom - izometrijsko povla\u010denje kolotura\" width=\"432\" height=\"540\" title=\"Vje\u017ebe s koloturom - izometrijsko povla\u010denje kolotura\"\/><\/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\">5. Naginjanje ukoso sa koloturom &#8211; jednoru\u010dno<\/h3>\n\n\n\n<p>Izaberite uteg srednje te\u017eine i pripremite donji kolotur. Stanite le\u0111ima okrenutim prema spravi i desnom rukom vertikalno uhvatite kolotur. Lijevu ruku savijte u laktu i stavite je iza glave. Zategnite trbu\u0161ne mi\u0161i\u0107e i nagnite se lijevo, u smijeru od kolotura. Vratite se u izvorni polo\u017eaj i vje\u017ebu <strong>ponavljajte 10 do 15 puta. Zatim promijenite strane.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\"Vje\u017ebe s koloturom - naginjanje ukoso sa koloturom - jednoru\u010dno\" width=\"441\" height=\"551\" title=\"Vje\u017ebe s koloturom - naginjanje ukoso sa koloturom - jednoru\u010dno\"\/><\/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\">6. Plank u stranu s koloturom u ruci<\/h3>\n\n\n\n<p>Izaberite uteg manje te\u017eine, kolotur potegnite potpuno dolje i stanite dva koraka udaljeno od sprave. Uhvatite kolotur lijevom rukom i zauzmite polo\u017eaj <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">planka<\/a><\/span> u stranu. Naslonite se o podlakticu desne ruke, izvucite srednji dio tijela i stopala dr\u017eite blizu sebe. Lijevu ruku s koloturom dr\u017eite visoko iznad glave kako bi Va\u0161e tijelo oblikovalo slovo T.<strong> Izdr\u017eite u ovom polo\u017eaju 30 sekundi<\/strong> i zatim promijenite strane.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"Vje\u017ebe s koloturom - Plank u stranu s koloturom u ruci\" width=\"448\" height=\"560\" title=\"Vje\u017ebe s koloturom - Plank u stranu s koloturom u ruci\"\/><\/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\">7. Dr\u017eanje kolotura iznad glave u kle\u010de\u0107em polo\u017eaju<\/h3>\n\n\n\n<p>Pripremite uteg manje te\u017eine i donji kolotur. Stanite okrenuti desnom stranom tijela u udaljenosti dva koraka od sprave. Desnom nogom stojte na podu i lijevim koljenom doti\u010dite pod kao kad radite ispad. Uhvatite kolotur objema rukama i podignite ruke iznad glave kako biste doticali vrh glave. Cilj ove tehnike je uklju\u010diti mi\u0161i\u0107e srednjeg dijela tijela i izdr\u017eati u uspravnom polo\u017eaju. Ne smijete se naginjati prema spravi. Izdr\u017eite 30 sekundi, stanite lijevom stranom bli\u017ee spravi i <strong>vje\u017ebu ponavljajte jo\u0161 30 sekundi<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_na_balans_podlozi\"><\/span>Vje\u017ebe na balans podlozi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"Vje\u017ebe na balans podlozi - planinar\" width=\"448\" height=\"560\" title=\"Vje\u017ebe na balans podlozi - planinar\"\/><\/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\">8.Planinar<\/h3>\n\n\n\n<p>Stavite balans podlogu okruglom stranom na pod. Objema rukama uhvatite rubove ravne strane balans podloge, noge dr\u017eite ispru\u017eene i stojte na vrhovima prstiju kao da radite plank. Po\u010dnite imitirati hod planinara, desno koljeno pribli\u017eite lijevom laktu, a zatim lijevo koljeno desnom laktu. Ovaj pokret <strong>ponavljajte 30 sekundi najbr\u017ee kako mo\u017eete<\/strong>.<\/p>\n\n\n\n<p><strong>Jednostavnija verzija<\/strong>:&nbsp;Koljena pribli\u017eavajte samo na razinu Va\u0161ih grudi, ne prema laktima.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\"Vje\u017ebe na balans podlozi - planinar\" width=\"441\" height=\"551\" title=\"Vje\u017ebe na balans podlozi - planinar\"\/><\/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\">9. V &#8211; sjede\u0107i polo\u017eaj<\/h3>\n\n\n\n<p>Stavite balans podlogu ravnom stranom na pod. Sjednite u sredinu okrugle strane, ispravite le\u0111a, noge za sad dr\u017eite na podu. Polako po\u010dnite podizati koljena prema trupu. Odr\u017eavajte ravnote\u017eu pomo\u0107u ruku kojima se u slu\u010daju da je potrebno pridr\u017eavate balans podloge iza le\u0111a. Postepeno ispru\u017eite ruke s obje strane kako bi Va\u0161e tijelo oblikovalo slovo V i <strong>izdr\u017eite u ovom polo\u017eaju 30 sekundi<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Vje\u017ebe na balans podlozi - v-sjede\u0107i polo\u017eaj\" width=\"453\" height=\"567\" title=\"Vje\u017ebe na balans podlozi - v-sjede\u0107i polo\u017eaj\"\/><\/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\">10. Naginjanje u stranu<\/h3>\n\n\n\n<p>Balans podlogu stavite ravnom stranom na pod. Lezite na podlogu desnom stranom tijela, noge dr\u017eite ravno. Obje ruke savijte u laktu i stavite ih iza glave. (Ako trebate ve\u0107i stabilitet stavite podlakticu desne ruke na pod i lijevu ruku dr\u017eite iza glave.) Po\u010dnite se naginjati u lijevu stranu. Zategnite trbu\u0161ne mi\u0161i\u0107e i poku\u0161ajte lijevim laktom dotaknuti lijevu stranu boka. <strong>Napravite 10 do 12 ponavljanja i zatim promijenite strane<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Vje\u017ebe na balans podlozi - v-sjede\u0107i polo\u017eaj\" width=\"458\" height=\"573\" title=\"Vje\u017ebe na balans podlozi - v-sjede\u0107i polo\u017eaj\"\/><\/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\">10. Naginjanje u stranu<\/h3>\n\n\n\n<p>Balans podlogu stavite ravnom stranom na pod. Lezite na podlogu desnom stranom tijela, noge dr\u017eite ravno. Obje ruke savijte u laktu i stavite ih iza glave. (Ako trebate ve\u0107i stabilitet stavite podlakticu desne ruke na pod i lijevu ruku dr\u017eite iza glave.) Po\u010dnite se naginjati u lijevu stranu. Zategnite trbu\u0161ne mi\u0161i\u0107e i poku\u0161ajte lijevim laktom dotaknuti lijevu stranu boka. <strong>Napravite 10 do 12 ponavljanja i zatim promijenite strane<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_s_kotacem_za_vjezbanje\"><\/span>Vje\u017ebe s kota\u010dem za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"Vje\u017ebe s kota\u010dem za vje\u017ebanje - rotacije sa strane\" width=\"449\" height=\"561\" title=\"Vje\u017ebe s kota\u010dem za vje\u017ebanje - rotacije sa strane\"\/><\/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\">11. Rotacije sa strane<\/h3>\n\n\n\n<p>Ako jo\u0161 nikada niste upotrijebili kota\u010d za vje\u017ebanje, vrijeme je da to promijenite. Probajte ovu vje\u017ebu. Kleknite na podlogu, koljena dr\u017eite uza se. Uhvatite dr\u0161ke kota\u010da za vje\u017ebanje i po\u010dnite ga kotrljati. Uklju\u010dite kose trbu\u0161ne mi\u0161i\u0107e i kotrljajte kota\u010d prema naprijed u obliku polukruga. Polako se vra\u0107ajte prema nazad. Ponavljajte jednom u desnu, pa zatim u lijevu stranu. Pazite da Vam bokovi ne doti\u010du pod. <strong>Ponavljajte 10 do 12 puta u svaku stranu.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_sa_TRX\"><\/span>Vje\u017ebe sa TRX<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\" width=\"455\" height=\"570\" title=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\"\/><\/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\">12.Naginjanje trupa u stranu<\/h3>\n\n\n\n<p>Objesite TRX u visini svog struka. Stanite licem okrenutim prema trakama i ra\u0161irite noge malo vi\u0161e nego \u0161to je \u0161irina Va\u0161ih bokova. Objema rukama uhvatite ru\u010dke traka i ruke stisnite u pesnicu. Odmaknite se par koraka od TRX i zaka\u010dite se na trake tako da Vam ruke budu ispru\u017eene naprijed. Zategnite mi\u0161i\u0107e srednjeg dijela tijela i vucite se u uspravan polo\u017eaj, ruke pomicajte desno. Vratite se u izvorni polo\u017eaj i vje\u017ebu ponavljajte, ovaj put ruke izokrenite lijevo. Napravite <strong>10 do 12 ponavljanja u svaku stranu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednostavnija verzija:<\/strong>&nbsp;Stanite dalje od TRX da Va\u0161e tijelo bude u manjem uglu prema trakama.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\" width=\"453\" height=\"566\" title=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\"\/><\/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\">13. Privla\u010denje koljena<\/h3>\n\n\n\n<p>Podesite trake TRX tako da Vam budu u visini koljena. Kleknite na koljena le\u0111ima okrenutim prema trakama. Obje noge stavite u ru\u010dke TRX traka i zauzmite polo\u017eaj visokog planka. Prenesite te\u017einu na ruke, noge Vam vise u trakama. Spojite noge i poku\u0161ajte ih privu\u0107i do desnog lakta. Vratite se u izvorni polo\u017eaj. Vje\u017ebu ponavljajte tako da koljena privla\u010dite prema lijevom laktu. <strong>Ponavljajte 10 do 12 puta u obje strane<\/strong>.<\/p>\n\n\n\n<p><strong>Jednostavnija verzija<\/strong>:&nbsp;Naizmjeni\u010dno privla\u010dite koljena prema grudima.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\" width=\"453\" height=\"566\" title=\"Vje\u017ebe sa TRX - naginjanje trupa u stranu\"\/><\/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\">14. Strelica<\/h3>\n\n\n\n<p>Po\u010dnite u istom polo\u017eaju kao kod prethodne vje\u017ebe. Zategnite trbu\u0161ne mi\u0161i\u0107e, noge dr\u017eite ispru\u017eene, zauzmite polo\u017eaj visokog planka. Postepeno po\u010dnite stopala privla\u010diti prema glavi tako da podi\u017eete bokove i stra\u017enjicu u visinu dok su Vam ramena iznad ru\u010dnih zglobova. Osje\u0107at \u0107ete se kao da pravite stoj na rukama, ali Va\u0161e tijelo vi\u0161e podsje\u0107a na strelicu ili krov ku\u0107e. Polako se vratite u horizontalni polo\u017eaj i <strong>napravite 10 do 12 ponavljanja<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_s_objerucnim_utegom\"><\/span>Vje\u017ebe s objeru\u010dnim utegom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove vje\u017ebe su pogodne za srednje napredne i iskusne fitness ljubitelje. Ako sa vje\u017ebanjem tek po\u010dinjete, dovoljno je da kod vje\u017ebanja koristite samo \u0161ipku bez utega.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"Vje\u017ebe s objeru\u010dnim utegom - podizanje nogu le\u017ee\u0107i\" width=\"451\" height=\"564\" title=\"Vje\u017ebe s objeru\u010dnim utegom - podizanje nogu le\u017ee\u0107i\"\/><\/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\">15. Podizanje nogu le\u017ee\u0107i<\/h3>\n\n\n\n<p>Lezite na podlogu, uhvatite uteg na \u0161irinu ramena i podignite ga iznad glave. Ruke dr\u017eite potpuno ispru\u017eene. Zategnite mi\u0161i\u0107e srednjeg dijela tijela, noge spojite, a dok vje\u017ebate, dr\u017eite ih ispru\u017eene najvi\u0161e koliko mo\u017eete. Podignite obje noge do desne ruke, donji dio le\u0111a gurajte u&nbsp;podlogu. Polako vratite noge nazad i&nbsp;ponavljajte vje\u017ebu u&nbsp;lijevu stranu. <strong>Uradite 10 do 12 ponavljanja u&nbsp;obje strane<\/strong>.<\/p>\n\n\n\n<p><strong>Jednostavnija verzija:<\/strong> odlo\u017eite uteg i usredoto\u010dite se na ispravnu tehniku. Ispru\u017eite ruke, podi\u017eite noge i probajte rukama dotaknuti prste na nogama.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\"Vje\u017ebe s objeru\u010dnim utegom - podizanje nogu le\u017ee\u0107i\" width=\"451\" height=\"563\" title=\"Vje\u017ebe s objeru\u010dnim utegom - podizanje nogu le\u017ee\u0107i\"\/><\/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\">16. Trbu\u0161njake s utegom iznad glave<\/h3>\n\n\n\n<p>Osim utega bit \u0107e Vam potrebna i kosa klupa. Lezite na klupu i dobro se pri\u010dvrstite nogama za dr\u0161ke. Uhvatite uteg na \u0161irinu ramena i privla\u010dite se prema koljenima. Uteg izgurajte iznad glave, ruke neka Vam budu potpuno ispru\u017eene. U su\u0161tini radite trbu\u0161njake uz guranje utega iznad glavu. Bicepse dr\u017eite kod u\u0161iju, le\u0111a uspravno. Polako se vratite nazad i&nbsp;vje\u017ebu <strong>ponovite 8 do 10 puta ako su Vam utezi lak\u0161i<\/strong>. Ako ste stavili utege manje te\u017eine, <strong>napravite 10 do 12 ponavljanja<\/strong>.<\/p>\n\n\n\n<p><strong><span style=\"color: #000000;\">Jednostavnija verzija<\/span><\/strong>: Vje\u017ebajte trbu\u0161njake na kosoj klupi bez utega. Osje\u0107ajte svaki mi\u0161i\u0107 i pridr\u017eavajte se ispravne tehnike.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"Trbu\u0161njake s utegom iznad glave\" width=\"448\" height=\"561\" title=\"Trbu\u0161njake s utegom iznad glave\"\/><\/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\">17. Press s objeru\u010dnim utegom na kosoj klupi<\/h3>\n\n\n\n<p>Po\u010dinjete u istom polo\u017eaju kao kod prethodne vje\u017ebe. Lezite na kosu klupu, noge dobro pri\u010dvrstite, uteg neka Vam bude na \u0161irinu ramena. Zauzmite polo\u017eaj polovi\u010dnog trbu\u0161njaka tako da podignete lopatice i le\u0111a, stra\u017enjica ostaje na klupi. Zategnite mi\u0161i\u0107e srednjeg dijela tijela i polako izgurajte uteg iznad glavu. Uz izdah pomijerajte uteg prema grudima, lakte dr\u017eite \u0161iroko od sebe. <strong>Napravite 8 do 10 press vje\u017ebi i vratite se u izvorni polo\u017eaj<\/strong>, le\u0111a stavite na klupu za treniranje.<\/p>\n\n\n\n<p><strong>Jednostavnija verzija<\/strong>:&nbsp;Napravite polovi\u010dan trbu\u0161njak i vje\u017ebajte press bez utega, trbu\u0161ne mi\u0161i\u0107e dr\u017eite zategnute.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ho\u0107ete li neku od ovih vje\u017ebi isprobati na sljede\u0107em treningu? Koje su vje\u017ebe po Va\u0161em mi\u0161ljenju naju\u010dinkovitije za srednji dio tijela? Podijelite sa nama Va\u0161e prijedloge u komentarima. U slu\u010daju da Vam se \u010dlanak svidio, podijelite ga s prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>17 naju\u010dinkovitijih vje\u017ebi za oja\u010danje srednjeg dijela tijela. Oja\u010dajte trbu\u0161ne mi\u0161i\u0107e, oblikujte bokove i struk. Isprobajte vje\u017ebe koje donose rezultate!<\/p>\n","protected":false},"author":25,"featured_media":109652,"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":[6308,7478,7256,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298431","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-hr","10":"tag-trening-snage-hr","11":"tag-vjezbanje-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>17 naju\u010dinkovitijih vje\u017ebi za jak srednji dio tijela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"17 naju\u010dinkovitijih vje\u017ebi za oja\u010danje srednjeg dijela tijela. 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