{"id":298585,"date":"2021-10-05T15:12:29","date_gmt":"2021-10-05T13:12:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298585"},"modified":"2021-10-15T13:33:52","modified_gmt":"2021-10-15T11:33:52","slug":"kako-poceti-vjezbati-u-parku-za-street-workout","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/","title":{"rendered":"Kako po\u010deti vje\u017ebati u parku za street workout?"},"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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#Kako_izgleda_park_za_vjezbanje\" title=\"Kako izgleda park za vje\u017ebanje?\">Kako izgleda park za vje\u017ebanje?<\/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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#7_prednosti_vjezbanja_u_parku_za_vjezbanje\" title=\"7 prednosti vje\u017ebanja u parku za vje\u017ebanje\">7 prednosti vje\u017ebanja u parku za vje\u017ebanje<\/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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#Koji_su_elementi_treninga\" title=\"Koji su elementi treninga?\">Koji su elementi 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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#5_vjezbi_za_jacanje_cijelog_tijela_u_parku_za_vjezbanje\" title=\"5 vje\u017ebi za ja\u010danje cijelog tijela u parku za vje\u017ebanje\">5 vje\u017ebi za ja\u010danje cijelog tijela u parku 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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#Koje_druge_vjezbe_mozete_raditi_u_parku_za_vjezbanje\" title=\"Koje druge vje\u017ebe mo\u017eete raditi u parku za vje\u017ebanje?\">Koje druge vje\u017ebe mo\u017eete raditi u parku za vje\u017ebanje?<\/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\/kako-poceti-vjezbati-u-parku-za-street-workout\/#Koje_se_druge_vrste_rekvizita_mogu_upotrebljavati_u_parku_za_vjezbanje\" title=\"Koje se druge vrste rekvizita mogu upotrebljavati u parku za vje\u017ebanje?\">Koje se druge vrste rekvizita mogu upotrebljavati u parku za vje\u017ebanje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poku\u0161avate li dobiti mi\u0161i\u0107nu masu i osje\u0107ate da je dizanje utega jedini put do cilja iz va\u0161ih snova? Uvjerit \u0107emo vas u suprotno. Mo\u017eete tako\u0111er posti\u0107i sjajne rezultate <strong>vje\u017ebanjem u parku<\/strong> <strong>za vje\u017ebanje<\/strong>. U dana\u0161njem \u0107emo vam \u010dlanku predstaviti njegove prednosti, opisati od \u010dega bi se trebao sastojati trening, a tako\u0111er \u0107emo vam pokazati u\u010dinkovite vje\u017ebe kojima vje\u017ebate <strong>cijelo tijelo<\/strong>. Ako ve\u0107 imate iskustva s takvim vje\u017ebanjem, tako\u0111er \u0107ete u\u017eivati u savjetima kako pove\u0107ati te\u017einu i malo pobolj\u0161ati svoju izvedbu.<\/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=\"Kako_izgleda_park_za_vjezbanje\"><\/span>Kako izgleda park za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad ka\u017eete vanjsko igrali\u0161te, ve\u0107ini vas mo\u017eda \u0107e pasti na pamet mjesta puna djece, tobogana i ljulja\u010dki, na kojima se povremeno mogu na\u0107i ljestve za penjanje. Parkovi za vje\u017ebanje, me\u0111utim, izgledaju prili\u010dno druk\u010dije. U pravilu su <strong>puni usporednih \u0161ipki, trapeznih \u0161ipki, raznih<\/strong> <strong>ljestvi i drugih konstrukcija<\/strong> na kojima se izvode nebrojene vje\u017ebe. Ako se mo\u017eete opremiti drugim dodacima za fitness, mo\u0107i \u0107ete napraviti trening snage cijelog tijela u parku bez problema.<\/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-1295852637-1124x749.jpg\" alt=\"Park za vje\u017ebanje: usporedne \u0161ipke, vodoravne \u0161ipke, ljestve i druge konstrukcije\" class=\"wp-image-262134\" width=\"843\" height=\"562\" title=\"Park za vje\u017ebanje: usporedne \u0161ipke, vodoravne \u0161ipke, ljestve i druge konstrukcije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1295852637-2048x1365.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=\"7_prednosti_vjezbanja_u_parku_za_vjezbanje\"><\/span>7 prednosti vje\u017ebanja u parku za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako niste isprobali trening u parku za vje\u017ebanje, predstavit \u0107emo vam nekoliko prednosti koje bi vas mogle uvjeriti da mu date priliku.<\/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. Mo\u017eete vje\u017ebati kad god \u017eelite<\/h3>\n\n\n\n<p>Radite li u smjenama, a radno vrijeme obli\u017enjih fitness-centara ne odgovara vam? Park za vje\u017ebanje stoga nudi sjajnu alternativu. <strong>Mo\u017eete oti\u0107i i vje\u017ebati rano ujutro u zoru ili vje\u017ebati dok je va\u0161a teretana na pauzi za ru\u010dak<\/strong>. Odluka je va\u0161a. \u0160tovi\u0161e, u parku na otvorenom nikad ne\u0107ete imati problema s izbacivanjem zbog zatvaranja usred serije.<\/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. Ne morate pla\u0107ati \u010dlanstvo<\/h3>\n\n\n\n<p>Redovito posje\u0107ivanje najsuvremenije teretane mo\u017ee postati prili\u010dno skupo. Park za vje\u017ebanje na otvorenom odli\u010dan je na\u010din da <strong>rasteretite svoj nov\u010danik, a svejedno date svom tijelu sve \u0161to zaslu\u017euje. <\/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\">3. Pove\u0107ajte razinu vitamina D u svom tijelu<\/h3>\n\n\n\n<p>Ako vani sja sunce, a vi izlazite u kratkim hla\u010dama i majici na vje\u017ebanje u park, to je tako\u0111er odli\u010dan na\u010din za <strong>poja\u010davanje proizvodnje<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" class=\"ek-link\">vitamina D<\/a><\/span> u va\u0161em tijelu<\/strong>. <strong>UVB<\/strong> <strong>zrake<\/strong> od sunca koje dolaze do na\u0161e ko\u017ee poma\u017eu u njegovoj proizvodnji. Dovoljne razine utje\u010du na na\u0161u psiholo\u0161ku dobrobit, ali i na zdravlje kostiju, rad mi\u0161i\u0107a itd. <span style=\"color: #ff6600\">[1\u20133]<\/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. Dobit \u0107ete preplanuo ten<\/h3>\n\n\n\n<p>Ne morate dobiti \u010dokoladno sme\u0111u ko\u017eu samo le\u017eanjem kraj mora nekoliko sati ili u solariju. Ako skinete majicu tijekom treninga i pustite da vam sun\u010deve zrake padnu na ko\u017eu, tako\u0111er \u0107ete <strong>raditi na svom <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/beta-karoten-biljni-izvor-vitamina-a-ne-samo-za-nase-oci-i-kozu\" target=\"_blank\" aria-label=\"tenu  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">tenu<\/span><\/strong> <\/a>tijekom svake serije. To \u0107e sigurno biti i puno zabavniji i jeftiniji na\u010din da se &#8220;uhvati malo boje&#8221;.<\/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-1289359388-1124x749.jpg\" alt=\"Za\u0161to po\u010deti vje\u017ebati u parku za vje\u017ebanje\" class=\"wp-image-262148\" width=\"843\" height=\"562\" title=\"Za\u0161to po\u010deti vje\u017ebati u parku za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1289359388-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pobolj\u0161ajte svoju rutinu vje\u017ebanja<\/h3>\n\n\n\n<p>\u017delite li se dugoro\u010dno dr\u017eati vje\u017ebanja? Onda je va\u017eno da uvijek u\u017eivate u treningu. Ponavljanje nekoliko vje\u017ebi s istim spravama u teretani mo\u017ee postati pomalo dosadno, zar ne? Povremeni posjet parku za vje\u017ebanje mo\u017ee biti izvrsna prilika da <strong>pobjegnete od stereotipa<\/strong> <strong>i druk\u010dije opteretite mi\u0161i\u0107e<\/strong>. Mo\u017eda \u0107ete se iznenaditi kad vas nakon prvog vje\u017ebanja na otvorenom zabole mi\u0161i\u0107i za koje niste znali da ih imate.<\/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. Prilagodite trening svojim potrebama<\/h3>\n\n\n\n<p>Bojite li se oti\u0107i u park za vje\u017ebanje jer ne mo\u017eete raditi zgibove i op\u0107enito se osje\u0107ate kao da to nije za po\u010detnike? Pa, varate se. Odli\u010dan pomaga\u010d tijekom prvih posjeta mo\u017ee biti <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" aria-label=\"traka za otpor (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">traka za otpor<\/a><\/span>, koja \u0107e olak\u0161ati pojedine vje\u017ebe i tako pojednostavniti svako ponavljanje.<\/strong> Zatim mo\u017eete po potrebi birati tanje trake, zbog \u010dega \u0107e vam biti lak\u0161e kad kona\u010dno do\u0111ete do to\u010dke u kojoj vam ne\u0107e trebati. U sljede\u0107em dijelu \u010dlanka tako\u0111er \u0107emo predstaviti vje\u017ebe koje potpuni po\u010detnik mo\u017ee raditi bez ikakvih pomagala.<\/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\">7. Postat \u0107ete slo\u017eeniji sporta\u0161<\/h3>\n\n\n\n<p>Park za vje\u017ebanje omogu\u0107uje vam da u svoj trening uklju\u010dite vje\u017ebe koje vjerojatno ne biste radili u klasi\u010dnoj teretani. Iako je super podi\u0107i desetke kilograma na klupi za podizanje, poku\u0161ajte se <strong>dr\u017eati jednu minutu na<\/strong> <strong>usporednim \u0161ipkama<\/strong>. Nije tako lako, zar ne? Igrali\u0161te na otvorenom odli\u010dan je na\u010din da <strong>pro\u0161irite raspon svojih sportskih vje\u0161tina i<\/strong> <strong>postanete slo\u017eeniji sporta\u0161<\/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\/iStock-492789668-1124x722.jpg\" alt=\"Nau\u010dite stoj na rukama i druge gimnasti\u010dke elemente u parku za vje\u017ebanje\" class=\"wp-image-262315\" width=\"843\" height=\"542\" title=\"Nau\u010dite stoj na rukama i druge gimnasti\u010dke elemente u parku za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-492789668-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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=\"49009,46027,36058,46021,47623,36310,36280,8151,36229,36211,48997,44941,29118,53680,8186,51082\" ><\/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=\"Koji_su_elementi_treninga\"><\/span>Koji su elementi treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo bi pogre\u0161no misliti da \u0107ete se odvesti do parka, vje\u017ebati i to je to. Kako biste izbjegli ozljede i kako biste svom tijelu jasno dali do znanja kad se aktivnost pribli\u017eava i kad je gotova, trebali biste slijediti <strong>osnovne elemente svakog treninga<\/strong>. Koji su to?<\/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. Zagrijavanje<\/h3>\n\n\n\n<p>Zagrijavanje je element koji nikako ne smijete presko\u010diti. To je jo\u0161 va\u017enije za ljude koji su cijeli dan sjedili za ra\u010dunalom, gotovo se ne kre\u0107u\u0107i. Cilj je zagrijavanja pripremiti <strong>srce, plu\u0107a, mi\u0161i\u0107e i cijelo tijelo za fizi\u010dko naprezanje<\/strong>. Na vama je koji \u0107ete na\u010din odabrati. Osobno mislim da nema smisla voziti se autom do parka za vje\u017ebanje i preskakati u\u017ee deset minuta kako biste se zagrijali. Budu\u0107i da morate do\u0107i do mjesta na kojem \u0107ete vje\u017ebati, to putovanje tako\u0111er mo\u017ee biti odli\u010dan na\u010din da se <strong>kre\u0107ete prije treninga<\/strong>. Ovisno o udaljenosti, mo\u017eete odlu\u010diti ho\u0107ete li <strong>voziti bicikl<\/strong>, tr\u010dati ili odabrati <strong>br\u017ee hodanje<\/strong>. Imajte na umu, me\u0111utim, da se radi samo o zagrijavanju, tako da tr\u010danje od 15 km do parka ne bi bila najbolja opcija.<\/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. Dinami\u010dko istezanje<\/h3>\n\n\n\n<p>Nakon \u0161to se zagrijete, slijedi<strong> dinami\u010dko istezanje<\/strong>. Kru\u017eenje i pomicanje cijelog tijela naizmjence. Ako ne znate kako to u\u010diniti, poku\u0161ajte se sjetiti vje\u017ebi koje ste radili tijekom nastave tjelesnog odgoja u djetinjstvu. Sje\u0107ate se <strong>visokih udaraca, okretanja trupa i zape\u0161\u0107a i drugih vje\u017ebi?<\/strong> Onda po\u010dnite s njima. Ta priprema pobolj\u0161at \u0107e raspon pojedina\u010dnih pokreta i smanjiti rizik od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bismo vam pomogli sa zagrijavanjem i treningom, informacije iz \u010dlanka <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\" target=\"_blank\" aria-label=\"Zagrijavanje i istezanje \u2013 jesu li va\u017eni? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zagrijavanje i istezanje \u2013 jesu li va\u017eni?<\/a><\/span><\/strong> mogle bi biti korisne.<\/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-1290978041-1124x632.jpg\" alt=\"Dinami\u010dko istezanje kao zagrijavanje prije treninga\" class=\"wp-image-262162\" width=\"843\" height=\"474\" title=\"Dinami\u010dko istezanje kao zagrijavanje prije treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1290978041-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Glavni element treninga<\/h3>\n\n\n\n<p>A sada ne\u0161to o <strong>samom treningu<\/strong>. Na vama je kako \u0107ete ga osmisliti, bilo da vje\u017ebate <strong>cijelo tijelo ili se usredoto\u010dujete samo na<\/strong> <strong>odre\u0111ene dijelove<\/strong>. Me\u0111utim, nemojte se pregrijati na po\u010detku i temeljito se upoznajte s vje\u017ebama koje \u017eelite isprobati prije treninga. To \u0107e vam pomo\u0107i da imate pravu tehniku i postignete maksimalne rezultate. Ako u parku za vje\u017ebanje sretnete druge ljude koji su do\u0161li vje\u017ebati, ne bojte se pitati za savjet. Iskusniji sporta\u0161i sigurno \u0107e vam pomo\u0107i na po\u010detku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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. Faza hla\u0111enja<\/h3>\n\n\n\n<p>Ako ste imali te\u017eak trening, tijekom kojeg ste oti\u0161li do maksimuma ili ste na kraju uklju\u010dili HIIT, postoji i <strong>faza hla\u0111enja<\/strong>. To \u0107e vam pomo\u0107i <strong>usporiti i smiriti broj otkucaja srca<\/strong>. U kontekstu vje\u017ebi u parku za vje\u017ebanje, vo\u017enja biciklom ku\u0107i umjerenim tempom i hodanje sporijim tempom mo\u017ee sjajno funkcionirati kao hla\u0111enje.<\/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. Stati\u010dko istezanje<\/h3>\n\n\n\n<p>Zadnja faza va\u0161eg treninga trebala bi biti <strong>serija<\/strong> <strong>kratkog stati\u010dkog istezanja<\/strong> koja \u0107e pobolj\u0161ati fleksibilnost tijela i tako\u0111er pomo\u0107i u njegovoj regeneraciji. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"Pi\u0161tolji za masa\u017eu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pi\u0161tolji za masa\u017eu<\/a><\/span> ili <a href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" aria-label=\"valjci  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">valjci<\/span> <\/a>tako\u0111er vam mogu pomo\u0107i u tome. <span style=\"color: #ff6600\">[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\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg\" alt=\"Stati\u010dko istezanje i valjci za masa\u017eu poma\u017eu u boljoj regeneraciji nakon treninga\" class=\"wp-image-262176\" width=\"843\" height=\"562\" title=\"Stati\u010dko istezanje i valjci za masa\u017eu poma\u017eu u boljoj regeneraciji nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-13-1-2048x1365.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_vjezbi_za_jacanje_cijelog_tijela_u_parku_za_vjezbanje\"><\/span>5 vje\u017ebi za ja\u010danje cijelog tijela u parku za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako nikad niste vje\u017ebali u parku za vje\u017ebanje, vjerojatno ne znate odakle po\u010deti. Za vas imamo 5 osnovnih vje\u017ebi, kojima postupno anga\u017eirate cijelo tijelo. Za svaku od njih imamo i nekoliko savjeta kako ih mo\u017eete u\u010diniti lak\u0161ima ili izazovnijima. To bi vam potom trebalo omogu\u0107iti da radite svaku vje\u017ebu 8 \u2013 12 puta, idealno u 3 serije. Ne brinite se, to mogu u\u010diniti napredni sporta\u0161i, ali i po\u010detnici. Dakle, ho\u0107ete li nam se pridru\u017eiti na treningu?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<p><\/p>\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<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\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/S0dCh4JW0umVt27k7BH3nwIanYBX3x0AAl_exxQ3sucMFhBvPdgI-kXqzVGHecN8bW8hZca8ufAgyGjIiGFUt74gmUEspJJjuNxyqDD4caSbVtoYXzbgOnrRm1boauW12-dbzIMS\" alt=\"Kako napraviti prvi zgib? Pomozite si trakom za otpor\" title=\"Kako napraviti prvi zgib? Pomozite si trakom za otpor\"\/><\/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. Zgibovi s obrnutim hvatom na vodoravnim \u0161ipkama<\/h3>\n\n\n\n<p><strong>Prvenstveno ja\u010danje<\/strong>: mi\u0161i\u0107i gornjeg dijela tijela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvo\u0111enje:<\/strong> Stanite ispod trapeza i uhvatite ga rukama. Va\u0161 stisak trebao bi biti ne\u0161to \u0161iri od \u0161irine ramena. Udahnite, gurnite lopatice zajedno i vucite prsa prema trapezu dok izdi\u0161ete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako olak\u0161ati vje\u017ebu:<\/strong><\/p>\n\n\n\n<p>Zgib je slo\u017eena vje\u017eba koja uklju\u010duje veliki broj mi\u0161i\u0107a gornjeg dijela tijela. Me\u0111utim, kako biste napravili zgib u parku, morate ve\u0107 imati odre\u0111enu snagu, koju nema svaki po\u010detnik. Ali postoje na\u010dini da se ta vje\u017eba pojednostavni.<\/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>Odaberite ni\u017ei trapez<\/strong> koji je otprilike u razini o\u010diju. Objesite se ramenima, ali dr\u017eite noge na zemlji. Rukama se povucite prema trapezu i podignite stra\u017enjicu kao \u0161to biste to u\u010dinili iz \u010du\u010dnja.<\/li><\/ul>\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>Pomozite si <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" class=\"ek-link\">ekspanderom<\/a><\/span>.<\/strong> Objesite ga na trapez (pomo\u0107u lisi\u010djeg \u010dvora) i stavite koljeno u donji otvor. Dr\u017eite se za trapez i u\u010dinite isti pokret kao kod klasi\u010dnog zgiba.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako u\u010diniti vje\u017ebu izazovnijom:<\/strong> Upotrijebite prsluk s utezima. Na vama je koju \u0107ete te\u017einu izabrati \u2013 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"10 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 kg<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-15-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">15 kg<\/span> <\/a>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"20 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 kg<\/a><\/span>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Propadanja na usporednim \u0161ipkama<\/h3>\n\n\n\n<p><strong>Prvenstveno ja\u010da:<\/strong> mi\u0161i\u0107e gornjeg dijela tijela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvo\u0111enje:<\/strong> Zadani gornji polo\u017eaj \u2013 ruke su ispru\u017eene uz tijelo, dr\u017eite se za \u0161ipke, noge su blago savijene. Tijelo se \u010dvrsto dr\u017ei u ravnoj liniji. Neka vam glava bude ispru\u017eena, pazite da se ne pogrbite i dr\u017eite ramena dalje od u\u0161iju. Nagnite se malo prema naprijed i polako savijajte laktove dok vam se tijelo spu\u0161ta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako olak\u0161ati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Odlu\u010dite se za ni\u017ee \u0161ipke<\/strong> tako da vam stopala mogu dodirivati tlo tijekom ove vje\u017ebe. Po potrebi mo\u017eete i olak\u0161ati optere\u0107enje na rukama.<\/li><li><strong>Lagano odska\u010dite od tla.<\/strong> To pojednostavljuje raspon kretnji kad se vratite gore u prvobitni polo\u017eaj.<\/li><li><strong>Upotrijebite ekspander.<\/strong> Zaka\u010dite ga na prednju stranu obiju \u0161ipki. Ako \u0161ipke nisu tome prilago\u0111ene, dodajte ekspander u hvat izme\u0111u dlana i \u0161ipke.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako ote\u017eati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>upotrijebite prsluk s utezima<\/li><li>upotrijebite <span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/pojas-za-dodatno-opterecenje-gymbeam.html\" target=\"_blank\" aria-label=\"pojas  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pojas <\/a><\/span>s utezima<\/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\/06\/DSC06314-1-1124x751.jpg\" alt=\"Kako pravilno izvoditi propadanja na usporednim \u0161ipkama?\" class=\"wp-image-262195\" width=\"843\" height=\"563\" title=\"Kako pravilno izvoditi propadanja na usporednim \u0161ipkama?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC06314-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vise\u0107a podizanja nogu<\/h3>\n\n\n\n<p><strong>Prvenstveno ja\u010da<\/strong>: trup tijela<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvo\u0111enje:<\/strong> Dr\u017eite se za trapez i savijte noge. Dok udi\u0161ete, podignite savijena koljena do brade, a zatim ih polako spustite natrag.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako olak\u0161ati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Upotrijebite vodoravnu \u0161ipku koja je nisko od tla. Mo\u017eete dodirnuti tlo nogama nakon svakog ponavljanja.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako ote\u017eati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Podignite ispru\u017eene noge umjesto savijenih.<\/li><li>Upotrijebite <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"utege za gle\u017enjeve (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utege za gle\u017enjeve<\/a><\/span>.<\/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\/06\/iStock-1283557117-1124x750.jpg\" alt=\"Vise\u0107e no\u017eni pregibi ja\u010daju trbu\u0161ne mi\u0161i\u0107e\" class=\"wp-image-262209\" width=\"843\" height=\"563\" title=\"Vise\u0107e no\u017eni pregibi ja\u010daju trbu\u0161ne mi\u0161i\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1283557117-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u010cu\u010dnjevi<\/h3>\n\n\n\n<p><strong>Prvenstveno ja\u010da:<\/strong> noge, stra\u017enjicu<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvo\u0111enje:<\/strong> Stanite uspravno i ra\u0161irite noge u \u0161irini ramena. Uvucite trbuh i gurnite ramena malo unatrag. Dlanove dr\u017eite blizu tijela. Dok udi\u0161ete, polako se spustite, gurnite stra\u017enjicu unatrag i nemojte savijati le\u0111a. Ostanite u spu\u0161tenom polo\u017eaju 2 sekunde i polako se di\u017eite dok izdi\u0161ete istim putem.<\/p>\n\n\n\n<p><strong>Kako olak\u0161ati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\"Upotrijebite set za suspenzijski trening (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Upotrijebite set za suspenzijski trening<\/a> .<\/span> Kad \u010du\u010dite, mo\u017eete se dr\u017eati za njega i ne morate izvoditi cijeli raspon pokreta, nego samo ono \u0161to mo\u017eete podnijeti.<\/li><li>Sli\u010dno tome, mo\u017eete se dr\u017eati za obje\u0161eni ekspander.<\/li><li>Olak\u0161ajte si podizanje rukama.<\/li><li>Sjednite na klupu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako ote\u017eati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Upotrijebite prsluk s utezima.<\/li><li>Upotrijebite <span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"girju (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girju<\/a><\/span>.<\/li><li><strong>Upotrijebite ekspander.<\/strong> Stanite na jedan dio objema nogama, omotajte ga oko vrata na ramenima. Ekspander \u0107e izvr\u0161iti sli\u010dan pritisak na va\u0161e tijelo kao lak\u0161i dvoru\u010dni uteg. Prilikom izvo\u0111enja te vje\u017ebe svakako se koristite pravilnom tehnikom kao u klasi\u010dnom \u010du\u010dnju.<\/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\/06\/iStock-1268778209-1124x749.jpg\" alt=\"Kako ote\u017eati \u010du\u010dnjeve ekspanderom\" class=\"wp-image-262223\" width=\"843\" height=\"562\" title=\"Kako ote\u017eati \u010du\u010dnjeve ekspanderom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1268778209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Iskoraci<\/h3>\n\n\n\n<p><strong>Prvenstveno ja\u010da:<\/strong> noge, stra\u017enjicu<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvo\u0111enje:<\/strong> Stavite jedno stopalo naprijed, jednu nogu natrag, dr\u017eite le\u0111a uspravno. Prilikom udisanja spustite se i stavite stra\u017enje koljeno na tlo. Nemojte savijati le\u0111a. Dok izdi\u0161ete, vratite se gore istim putem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako olak\u0161ati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Iskoristite sustav ovjesa za fitness. Mo\u017eete se dr\u017eati za njega tijekom iskoraka ili ne morate izvoditi cijeli raspon pokreta, nego samo dio koji mo\u017eete podnijeti.<\/li><li>Sli\u010dno tome, mo\u017eete se dr\u017eati za obje\u0161eni ekspander.<\/li><li>Olak\u0161ajte si podizanje rukama.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako ote\u017eati vje\u017ebu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Upotrijebite pojas s utezima.<\/li><li>Dr\u017eite utege u rukama (ili jedan objema rukama ili po jedan u svakoj ruci).<\/li><li>Stavite stra\u017enju nogu u vi\u0161i polo\u017eaj (stavite je na klupu, zaka\u010dite za pre\u010dke ili stavite u sustav za ja\u010danje). Neka sredi\u0161te va\u0161eg tijela bude \u010dvrsto i odr\u017eavajte stabilnost.<\/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\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg\" alt=\"Vje\u017ebajte noge i stra\u017enjicu pomo\u0107u iskoraka\" class=\"wp-image-262237\" width=\"843\" height=\"562\" title=\"Vje\u017ebajte noge i stra\u017enjicu pomo\u0107u iskoraka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-8-1-2048x1365.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=\"Koje_druge_vjezbe_mozete_raditi_u_parku_za_vjezbanje\"><\/span>Koje druge vje\u017ebe mo\u017eete raditi u parku za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>propadanja<\/strong> \u2013 mo\u017eete isprobati razli\u010dite varijacije (noge u zraku zaka\u010dene za gle\u017enjeve na ljestvama, noge obje\u0161ene u TRX-u)<\/li><li><strong>propadanja tricepsa<\/strong> \u2013 sa stopalima na tlu i dlanovima postavljenima na klupu, ove vje\u017ebe mo\u017eete u\u010diniti jo\u0161 izazovnijima ako postavite dlanove na tlo i objesite stopala o gle\u017enjeve u TRX ili ih zakva\u010dite izme\u0111u dr\u017ea\u010da<\/li><li><strong>ruski zgib<\/strong> \u2013 trening prikladan za napredne sporta\u0161e; u prvim danima mo\u017eete si pomo\u0107i ekspanderom<\/li><li><strong>njihanje<\/strong> po vise\u0107im vodoravnim \u0161ipkama<\/li><li><strong>zgibovi s podhvatom na niskim usporednim \u0161ipkama<\/strong> \u2013 visite na \u0161ipkama, stopala su vam na tlu (ispru\u017eena ili savijena), povucite se prema \u0161ipki<\/li><li><strong>L-sjedenje na usporednim \u0161ipkama<\/strong> \u2013 ruke su vam sa strane, dr\u017eite se za \u0161ipke, noge su vam u zraku i poku\u0161ajte podignuti ispru\u017eene noge u zrak tako da \u010dine pravi kut s tijelom<\/li><li><strong>trbu\u0161njaci na zidnim \u0161ipkama<\/strong> \u2013 objesite se o \u0161ipku tako da ste naopa\u010dke, postupno podi\u017eu\u0107i glavu do koljena sa sredinom tijela<\/li><li><strong>iskoraci na klupi<\/strong><\/li><li><strong>skokovi na klupi<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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-1316807268-1124x749.jpg\" alt=\"Pregled vje\u017ebi koje mo\u017eete raditi u parku za vje\u017ebanje\" class=\"wp-image-262252\" width=\"843\" height=\"562\" title=\"Pregled vje\u017ebi koje mo\u017eete raditi u parku za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1316807268-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji bezbroj vje\u017ebi koje mo\u017eete isprobati u parku za vje\u017ebanje i prilagoditi ih svojim potrebama. Izvodite vje\u017ebe pojedina\u010dno u serijama ili u takozvanim super serijama (obi\u010dno kombinacije dviju vje\u017ebi) ili mo\u017eete osmisliti vlastiti <strong>kru\u017eni<\/strong> <strong>trening<\/strong> s vi\u0161e vje\u017ebi. Ako \u017eelite nau\u010diti vje\u017ebati sa sustavom ovjesa, poput TRX-a, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/\" target=\"_blank\" aria-label=\"Kako vje\u017ebati sa suspenzijskim trena\u017eerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vje\u017ebati sa suspenzijskim trena\u017eerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo.<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/IeBrAJWddvj4KYl3HSNm3QRti92AFtohidQlPSMp4l4JFWiffVLI_mCLTEh851ydrL8PogO1OeOR7JLOCbXWHyAm4zlhn3YWppnfFVMwMhLw8opeCXQNJ6oynbMm9cDYEeZ1zmVU\" alt=\"Koje se vrste rekvizita upotrebljavaju u parku za vje\u017ebanje?\" title=\"Koje se vrste rekvizita upotrebljavaju u parku za vje\u017ebanje?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_se_druge_vrste_rekvizita_mogu_upotrebljavati_u_parku_za_vjezbanje\"><\/span>Koje se druge vrste rekvizita mogu upotrebljavati u parku za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se s vremenom umorite od opreme u parku za vje\u017ebanje, mo\u017eete donijeti vlastite rekvizite kako biste pro\u0161irili svoje mogu\u0107nosti.<\/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>prsluk s utezima<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" class=\"ek-link\">elasti\u010dne <span style=\"color: #ff6600\">trake<\/span><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" aria-label=\"trake sa otporom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trake sa otporom<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"girja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girja<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>suspenzijski trena\u017eer (TRX, <a href=\"https:\/\/gymbeam.hr\/ab-sling-straps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">AB trake<\/a>)<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/crossfit-gimnasticke-karike-gymbeam.html\" target=\"_blank\" aria-label=\"gimnasti\u010dke karike (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gimnasti\u010dke karike<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" aria-label=\"vija\u010da (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vija\u010da<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" aria-label=\"pliometrijska kutija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometrijska kutija<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\" class=\"ek-link\">medicinka<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/battle-rope-12-m-gymbeam.html\" target=\"_blank\" aria-label=\"u\u017ee za trening (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017ee za trening<\/a><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600\">\u0161esterokutni dvoru\u010dni uteg<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje u parku za vje\u017ebanje odli\u010dan je na\u010din da se <strong>odmaknete od svoje<\/strong> <strong>rutine vje\u017ebanja u teretani<\/strong> i vratite optere\u0107enje na svoje tijelo na druk\u010diji na\u010din. Ako odaberete odgovaraju\u0107e vje\u017ebe za svoju razinu, mo\u017eete posti\u0107i <strong>odli\u010dne rezultate<\/strong>. Kao bonus, u\u017eivat \u0107ete u vje\u017ebanju na svje\u017eem zraku, a uz to u\u0161tedjeti novac za pla\u0107anje \u010dlanstva u teretani. Vrijedi poku\u0161ati, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uklju\u010dujete li redovito vje\u017ebe u parku za vje\u017ebanje u svoj trening?<\/strong> Ako je tako, koja vam je omiljena vje\u017eba? Podijelite svoje mi\u0161ljenje s nama u komentarima, a ako vam se svidio \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima. Nikad ne mo\u017eete imati dovoljno savjeta za trening.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Je li vam trening u teretani ponekad dosadan? Dajte priliku uli\u010dnom parku za vje\u017ebanje. Isprobajte na\u0161 trening i druge vje\u017ebe zbog kojih \u0107ete biti slo\u017eeniji sporta\u0161.<\/p>\n","protected":false},"author":100,"featured_media":262300,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7100,7478,7256,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-trening-hr","10":"tag-trening-snage-hr","11":"tag-vjezbe-s-vlastitom-tezinom-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>Kako po\u010deti vje\u017ebati u parku za street workout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebati u uli\u010dnom parku za vje\u017ebanje? Isprobajte vje\u017ebe s tjelesnom te\u017einom za ja\u010danje tijela. Mo\u017eete upotrijebiti pojas za otpor kako biste kona\u010dno napravili svoj prvi zgib.\" \/>\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\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako po\u010deti vje\u017ebati u parku za street workout? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako vje\u017ebati u uli\u010dnom parku za vje\u017ebanje? Isprobajte vje\u017ebe s tjelesnom te\u017einom za ja\u010danje tijela. 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