{"id":318029,"date":"2021-12-23T14:10:22","date_gmt":"2021-12-23T13:10:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=318029"},"modified":"2022-10-05T14:39:32","modified_gmt":"2022-10-05T12:39:32","slug":"11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/","title":{"rendered":"11 vje\u017ebi s elasti\u010dnom trakom s otporom na \u0161ipki za zgibove &#8211; za jake ruke, le\u0111a i core"},"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\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/#Zasto_biste_trebali_vjezbati_na_sipci_za_zgibove_s_elasticnom_trakom_s_otporom\" title=\"Za\u0161to biste trebali vje\u017ebati na \u0161ipci za zgibove s elasti\u010dnom trakom s otporom?\">Za\u0161to biste trebali vje\u017ebati na \u0161ipci za zgibove s elasti\u010dnom trakom s otporom?<\/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\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/#Vrste_ekspandera_prema_razini_otpora\" title=\"Vrste ekspandera prema razini otpora\">Vrste ekspandera prema razini otpora<\/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\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/#11_vjezbi_s_elasticnom_trakom_s_otporom\" title=\"11 vje\u017ebi s elasti\u010dnom trakom s otporom\">11 vje\u017ebi s elasti\u010dnom trakom s otporom<\/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\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/#Vjezba_za_cijelo_tijelo_s_elasticnom_trakom_s_otporom\" title=\"Vje\u017eba za cijelo tijelo s elasti\u010dnom trakom s otporom\">Vje\u017eba za cijelo tijelo s elasti\u010dnom trakom s otporom<\/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\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako su vam zgibovi i druge vje\u017ebe s tjelesnom te\u017einom prete\u0161ke, a tra\u017eite na\u010din da ih u\u010dinite lak\u0161ima, do\u0161li ste na pravo mjesto. Elasti\u010dna traka s otporom je alat za vje\u017ebanje koji \u0107e vam omogu\u0107iti da na kraju uspijete izvesti svoj prvi zgib. Tako\u0111er \u0107e va\u0161 trening u\u010diniti zabavnijim i jo\u0161 u\u010dinkovitijim. Pogodna je za trbu\u0161ne mi\u0161i\u0107e, bicepse, tricepse ili vje\u017ebe za le\u0111a. Nadalje, va\u0161em \u0107e tijelu dati <strong>novi poticaj za razvoj mi\u0161i\u0107a i funkcionalnu snagu,<\/strong> a ujedno \u0107ete unijeti i malo \u017eivosti u svoju trening rutinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_biste_trebali_vjezbati_na_sipci_za_zgibove_s_elasticnom_trakom_s_otporom\"><\/span>Za\u0161to biste trebali vje\u017ebati na \u0161ipci za zgibove s elasti\u010dnom trakom s otporom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Elasti\u010dna traka s otporom je prakti\u010dan, pristupa\u010dan i kompaktan alat za vje\u017ebanje. Pogodna je za totalne po\u010detnike kao i za napredne sporta\u0161e. \u0160tovi\u0161e, popis pogodnosti ne zavr\u0161ava ovdje.<\/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 ju koristiti kod ku\u0107e, u teretani i na uli\u010dnom mjestu za vje\u017ebanje.<\/h3>\n\n\n\n<p>Sve \u0161to trebate u\u010diniti je objesiti <a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\">elasti\u010dnu traku<\/a><a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\">s otporom<\/a> na \u0161ipku za zgibove i odmah mo\u017eete po\u010deti vje\u017ebati. \u0160ipku za zgibove mo\u017eete prona\u0107i u svakoj teretani ili na uli\u010dnom mjestu za vje\u017ebanje. Neki ljudi ga \u010dak imaju i kod <a href=\"https:\/\/gymbeam.hr\/zidna-sipka-za-zgibove-gymbeam.html\" class=\"ek-link\">ku\u0107e<\/a>. Dakle, postoji nekoliko mjesta za vje\u017ebanje. Osim toga, elasti\u010dna traka s otporom je jednostavna za spremanje, stane u <a href=\"https:\/\/gymbeam.hr\/adventure-black-ruksak-gymbeam.html\" class=\"ek-link\">ruksak<\/a> i mo\u017eete ju ponijeti sa sobom kamo god i\u0161li na odmor. <span style=\"color: #ff6600\">[1-2]<\/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\">2. Pomo\u0107i \u0107e vam da napravite svoj prvi zgib<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Izvo\u0111enje zgibova je prili\u010dno izazovna vje\u017eba za mnoge ljude. Ali gotovo svatko to mo\u017ee u\u010diniti s ekspanderom. Smatra se da <strong>\u0161to je ve\u0107i otpor,<\/strong> to \u0107e vi\u0161e smanjiti va\u0161e optere\u0107enje i <strong>olak\u0161ati izvo\u0111enje zgibova<\/strong>. Tako\u0111er \u0107e vam omogu\u0107iti da bolje kontrolirate pokret i anga\u017eirate prave mi\u0161i\u0107e. Na po\u010detku slobodno uzmite dva ekspandera. Kada nau\u010dite ispravnu tehniku i postanete ja\u010di, mo\u017eete smanjiti otpor. S vremenom \u0107ete mo\u0107i izvesti zgib bez ikakve pomo\u0107i. <span style=\"color: #ff6600\">[1]<\/span><\/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. Va\u0161e vje\u017ebanje sa \u0161ipkom za zgibove u\u010dinit \u0107e raznolikijim<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ako na \u0161ipci za zgibove redovito vje\u017ebate s tjelesnom te\u017einom i tra\u017eite nove vje\u017ebe koje \u0107e anga\u017eirati razli\u010dite mi\u0161i\u0107e, elasti\u010dna traka s otporom je idealno rje\u0161enje. Omogu\u0107uje vam uklju\u010divanje, naprimjer,&nbsp;<strong>izoliranih vje\u017ebi za bicepse, tricepse ili romboidne mi\u0161i\u0107e.<\/strong> To \u0107e va\u0161 trening u\u010diniti izazovnijim i slo\u017eenijim. <span style=\"color: #ff6600\">[2-4]<\/span><\/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\/10\/Band-2-1124x749.jpg\" alt=\"Prednosti vje\u017ebanja s elasti\u010dnom trakom s otporom\" class=\"wp-image-305085\" width=\"843\" height=\"562\" title=\"Prednosti vje\u017ebanja s elasti\u010dnom trakom s otporom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Optere\u0107enje mo\u017eete dodavati postupno<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Ekspanderi imaju razli\u010dite razine otpora.<\/strong> U vise\u0107em polo\u017eaju na \u0161ipci za zgibove \u0161to je ve\u0107i otpor, to je vje\u017eba lak\u0161a. Me\u0111utim, suprotno vrijedi kod vje\u017ebi za bicepse. Iz tog razloga, bolje je imati razli\u010dite ekspandere. S vremenom mo\u017eete pove\u0107ati te\u017einu, \u0161to \u0107e podr\u017eati sam napredak. <span style=\"color: #ff6600\">[1]<\/span><\/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\">5. Razvijanje snage i mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p>Vje\u017eba s elasti\u010dnom trakom s otporom mo\u017ee aktivirati i opteretiti mi\u0161i\u0107na vlakna. Ako je ovo optere\u0107enje dovoljno i postupno se pove\u0107ava (pove\u0107anje ili smanjenje otpora, broj ponavljanja itd.), dolazi do<strong> razvoja mi\u0161i\u0107a i snage.<\/strong> Iako od ekspandera ne mo\u017eete o\u010dekivati isti dobitak mi\u0161i\u0107a kao od te\u0161kih bu\u010dica, to je izvrstan na\u010din da unesete malo raznolikosti u svoj trening snage. <span style=\"color: #ff6600\">[4-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite po\u010deti vje\u017ebati na \u0161ipci za zgibove i nau\u010diti vje\u017ebati bez elasti\u010dne trake s otporom, ne biste trebali propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/\" class=\"ek-link\"><strong>Nau\u010dite kako vje\u017ebati na \u0161ipci za zgibove s ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e.<\/strong><\/a><\/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=\"36073,36058,36322,28332,28334,28330,36229,36304,48922,36310,40192\" ><\/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=\"Vrste_ekspandera_prema_razini_otpora\"><\/span>Vrste ekspandera prema razini otpora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje elasti\u010dne trake (tako\u0111er zvane ekspanderi) s razli\u010ditim razinama otpora. Obi\u010dno dolaze u pet razina s razli\u010ditim bojama. \u0160to ve\u0107i otpor ima ekspander, to bolje poma\u017ee prilikom izvo\u0111enja zgibova. I, obrnuto, optere\u0107enje u pregibu bicepsa je ve\u0107e \u0161to je ve\u0107a razina otpora ekspandera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" class=\"ek-link\">Razina <\/a><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" class=\"ek-link\">1<\/a>: Otpor od 11 \u2013 29 kg.<\/li><li><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-2-gymbeam.html\" class=\"ek-link\">Razina 2<\/a>: Otpor od 13 \u2013 36 kg.<\/li><li><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanie-cross-band-level-3-gymbeam.html\" class=\"ek-link\">Razina 3<\/a>: Otpor od 23 \u2013 57 kg.<\/li><li><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-4-gymbeam.html\" class=\"ek-link\">Razina 4<\/a>: Otpor od 27 \u2013 79 kg.<\/li><li><a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-5-gymbeam.html\" class=\"ek-link\">Razina 5<\/a>: Otpor od 36 \u2013 104 kg.<\/li><\/ol>\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=\"11_vjezbi_s_elasticnom_trakom_s_otporom\"><\/span>11 vje\u017ebi s elasti\u010dnom trakom s otporom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sljede\u0107e vje\u017ebe pomo\u0107i \u0107e vam da u\u010dinkovito oja\u010date cijeli gornji dio tijela. Osim toga, lako ih mo\u017eete uklju\u010diti u jedan trening ili odabrati samo neku vje\u017ebu kako biste unijeli raznolikost u svoje omiljene vje\u017ebe s bu\u010dicama i drugim <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" class=\"ek-link\">utezima<\/a>. Tako\u0111er mo\u017eete kombinirati vje\u017ebe na \u0161ipci za zgibove s ekspanderom i bez njega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite se zagrijati prije treninga (tr\u010danje na licu mjesta ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" class=\"ek-link\">preskakanje u\u017eeta<\/a>). Zatim jo\u0161 vi\u0161e zagrijte svoje tijelo nekim kru\u017enim pokretima. Nakon \u0161to ste zavr\u0161ili trening, odvojite nekoliko minuta za istezanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada vje\u017ebate s ekspanderima, usredoto\u010dite se na ispravnu tehniku i dr\u017eite jezgru tijela (core) aktiviranom. Kretanje treba kontrolirati i poku\u0161ati ga izvoditi u punom rasponu pokreta. Izmjenjujte ekspandere s manjim ili ve\u0107im otporom prema va\u0161oj razini snage.<\/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>1. Zgibovi s elasti\u010dnom trakom s otporom&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Omotajte elasti\u010dnu traku s otporom oko gornje konstrukcije \u0161ipke za zgibove. Uhvatite \u0161ipku s nadhvatom (laktovi su usmjereni od vas) dalje od \u0161irine ramena. Stavite koljena ili stopala u elasti\u010dnu traku. Povucite lopatice natrag i prema dolje, a noge dr\u017eite u traci.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Aktivirajte mi\u0161i\u0107e le\u0111a dok izdi\u0161ete, s lopaticama unatrag i prema dolje i po\u010dnite se povla\u010diti prema gore kontroliranim pokretom. Nakon \u0161to glavom prije\u0111ete razinu \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj i ponovite povla\u010denje. Tijekom cijele vje\u017ebe ramena neka budu opu\u0161tena i udaljena od u\u0161iju.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> ljuljanje, nedostatak raspona pokreta, savijena le\u0111a, podizanje ramena, pomaganje nogama i pretjerano savijanje unatrag.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/01-Resistance-band-pull-up-1.gif\" alt=\"Kako pravilno izvoditi zgibove s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305313\" title=\"Kako pravilno izvoditi zgibove s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> <strong>Zgibovi u podhvatu s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izvedba:&nbsp;<\/strong>Aktivirajte mi\u0161i\u0107e le\u0111a dok izdi\u0161ete, s lopaticama unatrag i prema dolje i po\u010dnite se povla\u010diti prema gore kontroliranim pokretom. Nakon \u0161to glavom prije\u0111ete razinu \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj i ponovite povla\u010denje. Tijekom cijele vje\u017ebe dr\u017eite ramena dalje od u\u0161iju.<\/li><li>.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;ljuljanje, nedostatak raspona pokreta, savijena le\u0111a u gornjem polo\u017eaju, podizanje ramena, pomaganje nogama.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/02-Chin-up.gif\" alt=\"Kako pravilno izvoditi zgibove u podhvatu s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305327\" title=\"Kako pravilno izvoditi zgibove u podhvatu s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Veslanje s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko bo\u010dne konstrukcije \u0161ipke za zgibove u razini struka. Stanite tako da ste okrenuti prema \u0161ipci za zgibove i lagano savijte noge. Ispru\u017eenim rukama uhvatite oba kraja ekspandera i aktivirajte core.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Povucite ekspander prema struku dok izdi\u0161ete aktiviraju\u0107i mi\u0161i\u0107e le\u0111a i ruku. Zadr\u017eite jednu sekundu, a zatim ponovno ispru\u017eite ruke. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipki za zgibove. Neka vam le\u0111a budu prirodno zakrivljena tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/03-Pritahy-gumy-omotane-gumy-na-zada_2.gif\" alt=\"Kako pravilno izvoditi veslanje s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305341\" title=\"Kako pravilno izvoditi veslanje s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Triceps ekstenzije s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj<\/strong>: Omotajte elasti\u010dnu traku s otporom oko gornje konstrukcije \u0161ipke za zgibove. Stanite ispod \u0161ipke za zgibovei lagano savijte noge. Objema rukama uhvatite vise\u0107i ekspander. Laktovi bi trebali formirati kut od oko 90 stupnjeva. Aktivirajte core.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Po\u010dnite istezati svoje ruke u laktovima dok izdi\u0161ete tako \u0161to \u0107ete aktivirati tricepse i povu\u0107i ekspander prema dolje. Poku\u0161ajte u donjem polo\u017eaju dlanove usmjeriti od tijela. Zadr\u017eite sekundu i ponovno savijte ruke dok udi\u0161ete. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora. Neka vam le\u0111a budu prirodno zakrivljena tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/04-Stahovani-zavesene-gumy-na-hrazde-na-triceps.gif\" alt=\"Kako pravilno izvoditi triceps ekstenzije s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305355\" title=\"Kako pravilno izvoditi triceps ekstenzije s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Pull-Over u stoje\u0107em polo\u017eaju s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko gornje konstrukcije \u0161ipke za zgibove. Uhvatite ju ispru\u017eenim rukama. Odmaknite se od \u0161ipke za zgibove, lagano se nagnite prema naprijed i malo savijte noge. Dr\u017eite le\u0111a uspravno. Ispru\u017eite ruke prema gore i aktivirajte core.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Dr\u017eite ruke uz tijelo dok izdi\u0161ete tako \u0161to \u0107ete aktivirati mi\u0161i\u0107e le\u0111a. Zadr\u017eite sekundu i ponovno ispru\u017eite ruke prema gore. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipci za zgibove. Neka vam le\u0111a budu prirodno zakrivljena tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/05-Stahovani-zavesene-gumy-na-hrazde-na-zada.gif\" alt=\"Kako pravilno izvoditi pull-over u stoje\u0107em polo\u017eaju s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305369\" title=\"Kako pravilno izvoditi pull-over u stoje\u0107em polo\u017eaju s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Biceps pregibi s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko gornje konstrukcije \u0161ipke za zgibove. Uhvatite ju podhvatom jednom rukom i ispru\u017eite ruku prema naprijed. Odmaknite se od \u0161ipke za zgibove, lagano savijte noge i stanite s nogama razmaknutim do \u0161irine struka. Aktivirajte core.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Povucite ekspander prema svom ramenu dok izdi\u0161ete aktiviraju\u0107i biceps. Zadr\u017eite sekundu i ponovno ispru\u017eite ruku dok udi\u0161ete. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipci za zgibove. Poku\u0161ajte dr\u017eati lakat u istom polo\u017eaju, a le\u0111a prirodno zakrivljena tijekom cijele vje\u017ebe. Prvo napravite jedan set na jednoj ruci, a zatim to isto s drugom.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/06-Pritahy-zavesene-gumy-na-biceps.gif\" alt=\"Kako pravilno izvoditi biceps pregibe s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305383\" title=\"Kako pravilno izvoditi biceps pregibe s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Potisak s prsa s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko bo\u010dne konstrukcije \u0161ipke za zgibove u razini va\u0161ih lopatica. Stanite tako da ste okrenuti od \u0161ipke za zgibove i prevucite traku preko glave tako da vam do\u0111e ispod ramena. Uhvatite ju objema rukama u polo\u017eaju \u0161irem od \u0161irine ramena. Aktivirajte core.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Rastegnite ekspander dok izdi\u0161ete tako da aktivirate mi\u0161i\u0107e prsa i ruku i ispru\u017eite ruke prema gore. Zadr\u017eite sekundu i ponovno savijte ruke dok udi\u0161ete. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipci za zgibove. Poku\u0161ajte zadr\u017eati lakat u istom polo\u017eaju, a le\u0111a prirodno zakrivljena tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/08-Tlaky-s-gumou-na-hrudnik_2.gif\" alt=\"Kako pravilno izvoditi potisak s prsa s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305944\" title=\"Kako pravilno izvoditi potisak s prsa s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Sklekovi potpomognuti elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko gornje konstrukcije \u0161ipke za povla\u010denje. Kleknite ispod \u0161ipke za zgibove i do\u0111ite u visoki polo\u017eaj planka tako \u0161to \u0107ete se u razini kukova objesiti na ekspanderu. Dr\u017eite ruke ispru\u017eene, aktivirajte svoj core i poku\u0161ajte dr\u017eite tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Udahnite, napravite sklek i poku\u0161ajte lagano dotaknuti tlo prsima u donjem polo\u017eaju. Zatim gurnite ruke cijelom povr\u0161inom u strunja\u010du, vratite se u po\u010detni polo\u017eaj i napravite sljede\u0107e ponavljanje. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s ve\u0107om razinom otpora ili sklekovima na koljenima.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>nedostatak raspona pokreta, savijena le\u0111a (osobito u lumbalnom dijelu kralje\u017enice), nekontrolirani pokreti, nestabilne lopatice, laktovi okrenuti od tijela.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/09-Asisted-bands-push-ups.gif\" alt=\"Kako pravilno izvoditi sklekove potpomognute elasti\u010dnom trakom s otporom?\" class=\"wp-image-305959\" title=\"Kako pravilno izvoditi sklekove potpomognute elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Plank s dodirivanjem kukova s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko donje konstrukcije \u0161ipke za zgibove. Kleknite ispred \u0161ipke za zgibove i do\u0111ite u polo\u017eaj visokog planka. Uhvatite ekspander s obje ruke i poku\u0161ajte dr\u017eati tijelo u ravnini. Nemojte savijati le\u0111a, posebno u lumbalnom dijelu kralje\u017enice. Aktivirajte svoj core.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dodirnite desnom rukom lijevi kuk dok izdi\u0161ete. Zatim ga vratite u po\u010detni polo\u017eaj uz udah i odradite vje\u017ebu s druge strane. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipci za zgibove.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedostatak raspona pokreta, nekontrolirani pokreti, kukovi padaju prema tlu, pretjerano podizanje kukova.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/11-Plank-Hip-Taps_2.gif\" alt=\"Kako pravilno izvoditi plank s dodirivanjem kukova s elasti\u010dnom trakom s otporom? \" class=\"wp-image-305974\" title=\"Kako pravilno izvoditi plank s dodirivanjem kukova s elasti\u010dnom trakom s otporom? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Trbu\u0161njaci s elasti\u010dnom trakom s otporom <\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko donje konstrukcije \u0161ipke za zgibove. Lezite ispred \u0161ipke za zgibove i rukama uhvatite obje strane ekspandera. Laktovi su usmjereni uz tijelo prema koljenima.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Poku\u0161ajte povu\u0107i prsa do koljena \u0161to je vi\u0161e mogu\u0107e dok izdi\u0161ete tako \u0161to \u0107ete aktivirati trbu\u0161ne mi\u0161i\u0107e. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedostatak raspona pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/10-Sit-Ups-s-gumou.gif\" alt=\"Kako pravilno izvoditi trbu\u0161njake s elasti\u010dnom trakom s otporom?\" class=\"wp-image-306002\" title=\"Kako pravilno izvoditi trbu\u0161njake s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Ruski twist s elasti\u010dnom trakom s otporom<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Omotajte elasti\u010dnu traku s otporom oko bo\u010dne konstrukcije \u0161ipke za zgibove u razini struka. Stanite okrenuti u stranu od \u0161ipke za zgibove s nogama u \u0161irini kukova ili malo \u0161ire. Savijte koljena i objema rukama uhvatite ekspander. Ispru\u017eite ruke prema naprijed i okrenite se prema \u0161ipci za zgibove glavom i trupom.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Okrenite torzo u drugu stranu dok izdi\u0161ete aktiviraju\u0107i bo\u010dne trbu\u0161njake. Dr\u017eite ruke ispru\u017eene, a le\u0111a ispravljena tijekom cijele vje\u017ebe. Vratite se u po\u010detni polo\u017eaj uz izdisaj i napravite sljede\u0107e ponavljanje. Vje\u017ebu si mo\u017eete olak\u0161ati uzimanjem ekspandera s manjom razinom otpora ili stajanjem bli\u017ee \u0161ipci za zgibove. Prvo napravite nekoliko ponavljanja na jednoj strani, a zatim se okrenite na drugu stranu i ponovite pokrete.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedostatak raspona pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/12-rotace-na-sikme-brisaky.gif\" alt=\"Kako pravilno izvoditi ruski twist s elasti\u010dnom trakom s otporom?\" class=\"wp-image-305988\" title=\"Kako pravilno izvoditi ruski twist s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezba_za_cijelo_tijelo_s_elasticnom_trakom_s_otporom\"><\/span>Vje\u017eba za cijelo tijelo s elasti\u010dnom trakom s otporom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eete vje\u017ebati s elasti\u010dnom trakom s otporom \u010dak i bez \u0161ipke za zgibove. Isprobajte, primjerice, na\u0161 12-minutni trening za cijelo tijelo.<\/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\">\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=\"12-minutni trening za cijelo tijelo s Elasti\u010dnom Trakom | Home Workout | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Sh9UirKxJqY?list=PLz2BNGIUZ7thcTIhzqWtfH7wmMvQ26Oal\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eete vje\u017ebati na \u0161ipci za zgibove s elasti\u010dnom trakom s otporom gotovo bilo gdje. Samo ju spakirajte u ruksak i uputite se do obli\u017enjeg uli\u010dnog mjesta za vje\u017ebanje ili teretane. Zatim jednostavno odaberite jednu od 11 navedenih vje\u017ebi. Namjestite te\u017einu tako \u0161to \u0107ete promijeniti polo\u017eaj tijela i odabrati razine otpora na ekspanderu. Neka vje\u017ebanje po\u010dne!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo su&nbsp;<strong>veoma u\u010dinkovite vje\u017ebe koje ja\u010daju trbu\u0161ne mi\u0161i\u0107e, ruke, a tako\u0111er i va\u0161a le\u0111a.<\/strong> One \u0107e vam pomo\u0107i razviti mi\u0161i\u0107nu masu i snagu cijelog gornjeg dijela tijela. Ekspanderi mogu pomo\u0107i u uno\u0161enju raznolikosti u klasi\u010dni trening snage s bu\u010dicama ili spravama u teretani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima. Oni \u0107e sigurno cijeniti ove savjete za vje\u017ebe na \u0161ipci za zgibove.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pravilno vje\u017ebati na \u0161ipki za zgibove s elasti\u010dnom trakom s otporom? U \u010dlanku \u0107ete prona\u0107i 11 u\u010dinkovitih vje\u017ebi za sna\u017ene ruke, le\u0111a i core.<\/p>\n","protected":false},"author":129,"featured_media":305072,"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":[7100,7478,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-318029","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-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>11 vje\u017ebi s elasti\u010dnom trakom s otporom na \u0161ipki za zgibove - za jake ruke, le\u0111a i core - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebati na \u0161ipki za zgibove s elasti\u010dnom trakom s otporom? 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