{"id":341131,"date":"2022-02-17T13:54:57","date_gmt":"2022-02-17T12:54:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=341131"},"modified":"2022-02-17T13:56:17","modified_gmt":"2022-02-17T12:56:17","slug":"21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/","title":{"rendered":"21 najbolja vje\u017eba s vlastitom te\u017einom za trbu\u0161ne mi\u0161i\u0107e"},"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\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Koje_su_prednosti_vjezbi_za_trbusne_misice\" title=\"Koje su prednosti vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e?\">Koje su prednosti vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Pomazu_li_vam_vjezbe_za_trbusne_misice_u_mrsavljenju_na_donjem_dijelu_trbuha\" title=\"Poma\u017eu li vam vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e u mr\u0161avljenju na donjem dijelu trbuha?\">Poma\u017eu li vam vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e u mr\u0161avljenju na donjem dijelu trbuha?<\/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\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Ucinkovite_vjezbe_za_trbusne_misice_prema_misicnim_skupinama\" title=\"U\u010dinkovite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e prema mi\u0161i\u0107nim skupinama\">U\u010dinkovite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e prema mi\u0161i\u0107nim skupinama<\/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\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#1_Vjezbe_za_prednje_trbusne_misice\" title=\"1. Vje\u017ebe za prednje trbu\u0161ne mi\u0161i\u0107e\">1. Vje\u017ebe za prednje trbu\u0161ne mi\u0161i\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#2_Kose_vjezbe_bocni_trbusni_misici\" title=\"2. Kose vje\u017ebe (bo\u010dni trbu\u0161ni mi\u0161i\u0107i)\">2. Kose vje\u017ebe (bo\u010dni trbu\u0161ni mi\u0161i\u0107i)<\/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\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#3_Vjezbe_za_donje_trbusne_misice\" title=\"3. Vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e\">3. Vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#4_Vjezbe_za_jezgru\" title=\"4. Vje\u017ebe za jezgru\">4. Vje\u017ebe za jezgru<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Primjer_vjezbe_za_trbusne_misice_za_pocetnike\" title=\"Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za po\u010detnike\">Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za po\u010detnike<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Primjer_vjezbe_za_trbusne_misice_za_napredne\" title=\"Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za napredne\">Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za napredne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Intenzivno_vjezbanje_s_vlastitom_tezinom_za_jezgru\" title=\"Intenzivno vje\u017ebanje s vlastitom te\u017einom za jezgru\">Intenzivno vje\u017ebanje s vlastitom te\u017einom za jezgru<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ravan trbuh s vidljivim mi\u0161i\u0107ima san je mnogih \u017eena i mu\u0161karaca. Ako netko to shvati ozbiljno, obi\u010dno ne mo\u017ee bez promjene prehrane i rutine vje\u017ebanja. \u0160tovi\u0161e, pravilno odabrane <strong>vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e<\/strong> igraju klju\u010dnu ulogu u ja\u010danju tih mi\u0161i\u0107a. Sve to donosi mi\u0161i\u0107aviji i dobro definiran trbuh, koji izgleda sjajno, pa \u010dak i poma\u017ee kod dobrog dr\u017eanja u sportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate se brinuti o beskona\u010dnoj seriji dosadnih trbu\u0161njaka, koji sami po sebi ne\u0107e napraviti veliku razliku. U dana\u0161njem \u010dlanku pokazat \u0107emo vam nekoliko varijacija koje su u\u010dinkovitije i zanimljivije za izvo\u0111enje. Ovdje \u0107ete prona\u0107i vje\u017ebe za po\u010detnike i napredne. <strong>Mo\u017eete birati, ovisno o tome \u017eelite li oja\u010dati donje trbu\u0161ne mi\u0161i\u0107e, jezgru ili se vi\u0161e usredoto\u010diti na bo\u010dne trbu\u0161ne mi\u0161i\u0107e.<\/strong> \u0160tovi\u0161e, sve su vje\u017ebe s vlastitom te\u017einom, \u0161to vam omogu\u0107uje da ih izvodite kod ku\u0107e u dnevnoj sobi. Nema razloga za odga\u0111anje i mo\u017eete odmah po\u010deti raditi na svojim plo\u010dicama!<\/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\" id=\"koje-su-prednosti-vjezbi-za-trbusne-misice\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_vjezbi_za_trbusne_misice\"><\/span>Koje su prednosti vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e mogu vam pomo\u0107i&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">da dobijete atraktivnu, seksi figuru i tako\u0111er sna\u017enu jezgru, \u0161to je neophodno za dobro dr\u017eanje <\/span><\/strong><span data-preserver-spaces=\"true\">bilo u kojoj aktivnosti. Mi\u0161i\u0107i jezgre uklju\u010deni su tijekom treninga snage, tr\u010danja, joge i drugih sportskih aktivnosti.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jaki trbu\u0161ni mi\u0161i\u0107i pomo\u0107i \u0107e vam da pobolj\u0161ate u\u010dinkovitost u mnogim sportovima. Mo\u017eete posti\u0107i bolju <strong>stabilnost, koordinaciju, snagu,<\/strong>&nbsp;bolju za\u0161titu od ozljeda tijekom treninga i pobolj\u0161ati brzinu tr\u010danja. Na kraju, ali ne i najmanje va\u017eno, jaki trbu\u0161ni mi\u0161i\u0107i tako\u0111er su neophodni za za\u0161titu unutarnjih organa i kralje\u017enice. <span style=\"color: #ff6600\">[1\u20133]<\/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\/2022\/01\/iStock-1284593488-1124x749.jpg\" alt=\"Vje\u017ebe za ravan trbuh\" class=\"wp-image-332487\" width=\"843\" height=\"562\" title=\"Vje\u017ebe za ravan trbuh\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pomazu-li-vam-vjezbe-za-trbusne-misice-u-mrsavljenju-na-donjem-dijelu-trbuha\"><span class=\"ez-toc-section\" id=\"Pomazu_li_vam_vjezbe_za_trbusne_misice_u_mrsavljenju_na_donjem_dijelu_trbuha\"><\/span>Poma\u017eu li vam vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e u mr\u0161avljenju na donjem dijelu trbuha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako poku\u0161avate izgubiti salo na trbuhu, ne biste trebali provoditi sve svoje vrijeme u teretani rade\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\">trbu\u0161njake, plenkove<\/a> i druge vje\u017ebe. <strong>Na\u017ealost, ne mogu sagorjeti potko\u017enu masno\u0107u,<\/strong> kako bi se moglo \u010diniti prema obe\u0107anjima raznih \u010dlanaka u \u010dasopisima za stil \u017eivota. Preporu\u010dujemo sveobuhvatniji pristup u tom pogledu. Ne mo\u017eete samo izgubiti te\u017einu na odre\u0111enom mjestu na tijelu gdje vam odgovara.<span style=\"color: #ff6600\"> [4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Kad mr\u0161avite, masno\u0107a se smanjuje iz cijelog tijela.<\/span><\/strong><span data-preserver-spaces=\"true\"> A na to utje\u010de genetika, hormoni i cjelokupni na\u010din \u017eivota. Mo\u017eda \u0107ete prvo smr\u0161avjeti posebno na bedrima i stra\u017enjici, a na trbuhu ne\u0161to kasnije. Ali nekome mo\u017ee biti i obrnuto.<span style=\"color: #ff6600\"> [4\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"> <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\">Kalorijski deficit<\/a> potom igra klju\u010dnu ulogu, \u0161to mo\u017eete posti\u0107i prilagodbom prehrane, treninga i cjelokupnog na\u010dina \u017eivota. Ne brinite se. Ne morate odmah i\u0107i na drasti\u010dne dijete ili detoksikacije. Trajno \u0107ete smr\u0161avjeti zahvaljuju\u0107i<\/span><strong><span data-preserver-spaces=\"true\"> malim promjenama<\/span><\/strong><span data-preserver-spaces=\"true\"> koje \u0107e vas voditi do va\u0161eg cilja. Nagrada \u0107e biti u obliku vretenastih trbu\u0161nih mi\u0161i\u0107a i izvrsne fizi\u010dke kondicije. <span style=\"color: #ff6600\">[4\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati konkretne savjete koji vam mogu pomo\u0107i pri mr\u0161avljenju, mo\u017eete ih prona\u0107i u na\u0161em \u010dlanku<a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" class=\"ek-link\"><strong> Izgubite masne naslage s trbuha i do\u0111ite u formu uz na\u0161 jednostavni vodi\u010d.<\/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=\"44254,8350,28792,7185,53725,3738,28936,1562,46435,44248,55636,58828,46033,29117,48973\" ><\/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\" id=\"ucinkovite-vjezbe-za-trbusne-misice-prema-misicnim-skupinama\"><span class=\"ez-toc-section\" id=\"Ucinkovite_vjezbe_za_trbusne_misice_prema_misicnim_skupinama\"><\/span>U\u010dinkovite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e prema mi\u0161i\u0107nim skupinama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite dobiti jake trbu\u0161ne mi\u0161i\u0107e, trebali biste se usredoto\u010diti na sve njihove dijelove. Ne mo\u017eete dobiti mi\u0161i\u0107ave noge samo rade\u0107i vje\u017ebe za kvadricepse. <strong>Stoga je potrebno anga\u017eirati prednje, kose i duboke trbu\u0161ne mi\u0161i\u0107e (jezgru).<\/strong> Njihove funkcije me\u0111usobno se nadopunjuju, a samo sveobuhvatnim ja\u010danjem svih&nbsp;mi\u0161i\u0107a&nbsp;u&nbsp;abdomenu dobit \u0107ete najbolje rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete izvoditi sve te vje\u017ebe s vlastitom tjelesnom te\u017einom i <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-yoga-mat-black-strix.html\" class=\"ek-link\">prostirkom<\/a> za vje\u017ebanje. Me\u0111utim, ako \u017eelite <strong>raznolikost ili ako \u017eelite ote\u017eati vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a,<\/strong> mo\u017eete upotrijebiti neku sportsku opremu. Set <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-3-kg-gymbeam.html\" class=\"ek-link\">jednoru\u010dnih utega<\/a>, <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" class=\"ek-link\">utezi za gle\u017enjeve<\/a>, <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\"balans plo\u010da (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balans plo\u010da<\/a> ili <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lopta za vje\u017ebanje <\/a> savr\u0161eni su za to. Napredni sporta\u0161i mogu isprobati intenzivno vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" class=\"ek-link\">prslukom s utezima<\/a> ili <a href=\"https:\/\/gymbeam.hr\/kotac-za-vjezbanje-ab-wheel-gymbeam.html\" class=\"ek-link\">kota\u010dem za trbu\u0161ne mi\u0161i\u0107e<\/a>, koji je u\u010dinkovit uglavnom na jezgri.<\/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\" id=\"1-vjezbe-za-prednje-trbusne-misice\"><span class=\"ez-toc-section\" id=\"1_Vjezbe_za_prednje_trbusne_misice\"><\/span>1. Vje\u017ebe za prednje trbu\u0161ne mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017eba za <b>ravni trbu\u0161ni mi\u0161i\u0107<\/b> pomo\u0107i \u0107e vam da dobijete one <strong>plo\u010dice iz snova koje bodybuilderi i modeli za fitness<\/strong> \u010desto pokazuju na dru\u0161tvenim mre\u017eama. Me\u0111utim, osim estetske funkcije, on tako\u0111er ima klju\u010dnu ulogu u kretanju (savijanju prema naprijed) i cjelokupnoj stabilnosti jezgre. Zbog toga su takve vje\u017ebe bitan dio opse\u017enog treninga za trbu\u0161ne mi\u0161i\u0107e. <span style=\"color: #ff6600\">[6]<\/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\" id=\"1-trbusnjaci\">1. Trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, savijte koljena i ostavite stopala na podu. Prstima nje\u017eno dodirnite glavu i dr\u017eite laktove otvorene. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i gornji dio le\u0111a s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Donji dio le\u0111a ostaje na podu tijekom cijele vje\u017ebe. O\u010di bi vam trebale biti usmjerene naprijed i nemojte zabacivati glavu unatrag. Dovoljno ih je podi\u0107i samo nekoliko centimetara. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>Pretjerano guranje glave rukama, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/01-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Kako izvoditi trbu\u0161njake?\" class=\"wp-image-332503\" title=\"Kako izvoditi trbu\u0161njake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-trbusnjaci-s-podignutim-nogama\">2. Trbu\u0161njaci s podignutim nogama<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, podignite noge prema stropu (mo\u017eete lagano saviti koljena). Prstima nje\u017eno dodirnite glavu i otvorite ruke u stranu. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i gornji dio le\u0111a s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Donji dio le\u0111a ostaje na podu tijekom cijele vje\u017ebe. O\u010di bi vam trebale biti usmjerene naprijed i nemojte zabacivati glavu unatrag. Dovoljno ih je podi\u0107i samo nekoliko centimetara. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>Pretjerano guranje glave rukama, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/02-ZKRACOVACKY-\u2013-SEDY-LEHY-SE-ZDVIZENYMA-NOHAMA.gif\" alt=\"Kako izvoditi trbu\u0161njake s podignutim nogama?\" class=\"wp-image-332518\" title=\"Kako izvoditi trbu\u0161njake s podignutim nogama?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-trbusnjaci-s-laktovima-do-koljena\">3. Trbu\u0161njaci s laktovima do koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, stavite dlanove iza u\u0161iju i podignite ravne noge od tla nekoliko centimetara.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i gornji dio le\u0111a s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Donji dio le\u0111a ostaje na podu tijekom cijele vje\u017ebe. Istodobno povucite noge prema sebi i poku\u0161ajte koljenima dotaknuti laktove. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Pretjerano guranje glave rukama, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/14-VNITRNI-A-VNEJSI-ZKRACOVACKY.gif\" alt=\"Kako izvoditi trbu\u0161njake s laktovima do koljena?\" class=\"wp-image-332532\" title=\"Kako izvoditi trbu\u0161njake s laktovima do koljena?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-povlacenja\">4. Povla\u010denja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, podignite ruke malo iznad tijela, ostavite noge ispravljene i podignite ih nekoliko centimetara od poda.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i torzo s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Istodobno savijte koljena i povucite ih prema prsima. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/tuck-ups.gif\" alt=\"Kako izvoditi povla\u010denja?\" class=\"wp-image-332547\" title=\"Kako izvoditi povla\u010denja?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-v-podizanja\">5. V-podizanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i podignite ruke. Ostavite noge na podu i podignite ih nekoliko centimetara od poda.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i torzo s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Istodobno povucite lagano savijene noge prema sebi i poku\u0161ajte rukama dotaknuti stopala. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/03-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Kako izvoditi V-podizanja?\" class=\"wp-image-332561\" title=\"Kako izvoditi V-podizanja?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-kose-vjezbe-bocni-trbusni-misici\"><span class=\"ez-toc-section\" id=\"2_Kose_vjezbe_bocni_trbusni_misici\"><\/span>2. Kose vje\u017ebe (bo\u010dni trbu\u0161ni mi\u0161i\u0107i)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Kosi trbu\u0161ni mi\u0161i\u0107i sastoje se od nekoliko mi\u0161i\u0107nih slojeva i igraju klju\u010dnu ulogu u rotaciji trupa. <\/span><strong><span data-preserver-spaces=\"true\">Zajedno funkcioniraju poput prirodnog korzeta.<\/span><\/strong><span data-preserver-spaces=\"true\"> Dakle, potrebno je obratiti pa\u017enju na te mi\u0161i\u0107e, posebno ako \u017eelite imati u\u017ei struk. <span style=\"color: #ff6600\">[7\u20138]<\/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\" id=\"1-biciklisticki-trbusnjaci\">1. Biciklisti\u010dki trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i podignite&nbsp;ravne noge nekoliko centimetara iznad poda. Prstima nje\u017eno dodirnite glavu i dr\u017eite laktove otvorene.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte trbu\u0161ne mi\u0161i\u0107e i povucite lijevo koljeno prema desnom laktu, a zatim desno koljeno prema lijevom laktu. Nastavite dinami\u010dki izmjenjivati noge. Usredoto\u010dite se na disanje i pazite da ne podignete donji dio le\u0111a s prostirke tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Pretjerano guranje glave rukama, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/04-ZVEDANI-SE-KE-KOLENUM.gif\" alt=\"Kako izvoditi biciklisti\u010dke trbu\u0161njake?\" class=\"wp-image-332676\" title=\"Kako izvoditi biciklisti\u010dke trbu\u0161njake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-bocni-plenk\">2. Bo\u010dni plenk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na bok s ispru\u017eenim nogama. Stavite desno stopalo na pod, ispred lijeve noge. Napravite plenk na donjoj ispru\u017eenoj ruci i podignite gornju ruku do stropa.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Di\u0161ite prirodno, dr\u017eite tijelo \u010dvrsto i poku\u0161ajte ostati u tom polo\u017eaju nekoliko sekundi (mjerite vrijeme na svom sportskom satu ili telefonu). Zatim promijenite stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijena le\u0111a, kukovi padaju prema podu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/07-BOCNY-PLANK.gif\" alt=\"Kako izvoditi bo\u010dni plenk?\" class=\"wp-image-332589\" title=\"Kako izvoditi bo\u010dni plenk?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-kosi-trbusnjaci\">3. Kosi trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, savijte koljena i stavite ih sa strane. Prstima nje\u017eno dodirnite glavu i dr\u017eite laktove otvorene. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje: <\/strong>Podignite glavu i gornji dio le\u0111a s prostirke podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu. Poku\u0161ajte dr\u017eati noge na podu. Usmjerite prsa gore. Zatim napravite vje\u017ebu s druge strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Pretjerano guranje glave rukama, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/08-BOCNI-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Kako izvoditi kose trbu\u0161njake?\" class=\"wp-image-332603\" title=\"Kako izvoditi kose trbu\u0161njake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-bocna-v-podizanja\">4. Bo\u010dna V-podizanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na bok, podignite donju ruku i nje\u017eno se uhvatite za glavu gornjom rukom. Mo\u017eete lagano saviti koljena.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i torzo s poda podupiru\u0107i kose mi\u0161i\u0107e dok izdi\u0161ete. Istodobno podignite noge i poku\u0161ajte dotaknuti koljeno bli\u017ee sebi laktom iza glave. Vratite se u po\u010detni polo\u017eaj dok udi\u0161ete, ali poku\u0161ajte ne staviti le\u0111a potpuno na pod. Zatim prije\u0111ite na sljede\u0107e ponavljanje. Koristite se rukom na podu samo kao potporom. Pokret bi se trebao temeljiti uglavnom na trbu\u0161nim mi\u0161i\u0107ima. Nakon \u0161to zavr\u0161ite jedan set s jedne strane, prije\u0111ite na drugu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, lo\u0161a koordinacija pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/09-SIKME-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Kako izvoditi V-podizanja?\" class=\"wp-image-332620\" title=\"Kako izvoditi V-podizanja?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-ruski-okret\">5. Ruski okret<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Sjednite na prostirku i savijte koljena.<\/li><li><strong>Izvo\u0111enje: <\/strong>Okrenite torzo i ispru\u017eene ruke u jednu stranu. Usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a i odr\u017eavanje le\u0111a ravnima. Zatim prije\u0111ite na drugu stranu. Mo\u017eete lagano dodirnuti prostirku rukama. Intenzitet vje\u017ebe mo\u017eete pove\u0107ati podizanjem stopala od tla ili dodavanjem optere\u0107enja u obliku <strong> <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">jednoru\u010dnog utega<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" class=\"ek-link\">girje<\/a>,<\/strong> <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" class=\"ek-link\"><strong>plo\u010de <\/strong><\/a>ili PET boce koju imate pri ruci.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>Mali raspon pokreta, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/10-RUSKY-TWIST.gif\" alt=\"Kako izvoditi ruske okrete?\" class=\"wp-image-332634\" title=\"Kako izvoditi ruske okrete?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vjezbe-za-donje-trbusne-misice\"><span class=\"ez-toc-section\" id=\"3_Vjezbe_za_donje_trbusne_misice\"><\/span>3. Vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Kao \u0161to smo ve\u0107 rekli, vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e ne\u0107e vam pomo\u0107i da \u010dudesno izgubite masno\u0107u na tom podru\u010dju. Ciljani gubitak masti je mit. Me\u0111utim, takve vje\u017ebe mogu pomo\u0107i u ja\u010danju te mi\u0161i\u0107ne skupine. Osim toga, dio su ravnog trbu\u0161nog mi\u0161i\u0107a. Dakle, ako <\/span><strong><span data-preserver-spaces=\"true\">oja\u010date donje trbu\u0161ne mi\u0161i\u0107e, poradit \u0107ete i na svojim plo\u010dicama.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ako nemate snage u tom podru\u010dju ili ga smatrate problemati\u010dnim, pomo\u0107i \u0107e vam da ga redovito vje\u017ebate.<span style=\"color: #ff6600\"> [6\u20137]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete prona\u0107i druge u\u010dinkovite vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\" class=\"ek-link\"><strong>Koje su najbolje vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e?<\/strong><\/a><\/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\" id=\"1-obrnuti-trbusnjaci\">1. Obrnuti trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i stavite ruke uz tijelo. Lagano savijte koljena i ispru\u017eite noge naprijed.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite zdjelicu i donji dio le\u0111a podupiru\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu. Usredoto\u010dite se na uklju\u010divanje trbu\u0161nih mi\u0161i\u0107a.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/05-REVERZNI-ZKRACOVACKY.gif\" alt=\"Kako izvoditi obrnute trbu\u0161njake?\" class=\"wp-image-332648\" title=\"Kako izvoditi obrnute trbu\u0161njake?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-leprsavi-udarci\">2. Lepr\u0161avi udarci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a. Podignite glavu, gornji dio le\u0111a i ravne noge nekoliko centimetara od poda. Postavite ruke uz tijelo i upotrijebite ih kao potporu.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte trbu\u0161ne mi\u0161i\u0107e i poku\u0161ajte mahati nogama s jedne na drugu stranu. Dinami\u010dno izmjenjujte noge lepr\u0161aju\u0107i jednom nogom preko druge. Ne zaboravite disati tijekom vje\u017ebe i usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a. Tako\u0111er, pazite da donji dio le\u0111a uvijek bude na prostirki. Mo\u017eete pove\u0107ati intenzitet vje\u017ebe spu\u0161tanjem nogu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/06-KMITANI-NOHAMA.gif\" alt=\"Kako izvoditi lepr\u0161ave udarce?\" class=\"wp-image-332662\" title=\"Kako izvoditi lepr\u0161ave udarce?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-bicikl\">4. Bicikl<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a. Podignite glavu, gornji dio le\u0111a i blago savijene noge nekoliko centimetara od poda. Prstima nje\u017eno dodirnite glavu i dr\u017eite laktove otvorene. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Aktivirajte trbu\u0161ne mi\u0161i\u0107e i po\u010dnite raditi kru\u017ene pokrete nogama kao da vozite bicikl. Ne zaboravite disati tijekom vje\u017ebe i usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a. Tako\u0111er, pazite da donji dio le\u0111a uvijek bude na prostirki. Mo\u017eete pove\u0107ati intenzitet vje\u017ebe spu\u0161tanjem nogu ili izvo\u0111enjem ve\u0107ih krugova.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/bonus-BIKE.gif\" alt=\"Kako izvoditi bicikl?\" class=\"wp-image-332575\" title=\"Kako izvoditi bicikl?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-skare\">4, \u0160kare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a. Podignite glavu, gornji dio le\u0111a i blago savijene noge nekoliko centimetara od poda. Dr\u017eite laktove otvorene. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte trbu\u0161ne mi\u0161i\u0107e i po\u010dnite povla\u010diti jednu nogu prema prsima, a drugu istovremeno stavite nekoliko centimetara iznad poda. Va\u0161e noge trebaju nalikovati \u0161karama. Ne zaboravite disati tijekom vje\u017ebe i usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a. Tako\u0111er, pazite da donji dio le\u0111a uvijek bude na prostirki. Mo\u017eete pove\u0107ati intenzitet vje\u017ebe spu\u0161tanjem nogu ili pove\u0107anjem raspona pokreta u nogama.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/15-NUZKY.gif\" alt=\"Kako izvoditi \u0161kare?\" class=\"wp-image-332690\" title=\"Kako izvoditi \u0161kare?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-dodiri-noznim-prstima\">5. Dodiri no\u017enim prstima<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a. Podignite glavu, uz gornji dio le\u0111a nekoliko centimetara od poda. Prstima nje\u017eno dodirnite glavu i dr\u017eite laktove otvorene. Ako ste skloni skupljanju laktova, prekri\u017eite ruke na prsima. Podignite noge i savijte koljena (90 stupnjeva).<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Dodirnite prostirku vrhom jedne noge dok izdi\u0161ete i vratite je dok udi\u0161ete. U\u010dinite isto s drugom nogom. Usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a. Tako\u0111er, pazite da donji dio le\u0111a uvijek bude na prostirki. Mo\u017eete pove\u0107ati intenzitet vje\u017ebe laganim ispravljanjem nogu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/17-TOE-TAPS.gif\" alt=\"Kako izvoditi dodire no\u017enim prstima?\" class=\"wp-image-332704\" title=\"Kako izvoditi dodire no\u017enim prstima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-vjezbe-za-jezgru\"><span class=\"ez-toc-section\" id=\"4_Vjezbe_za_jezgru\"><\/span>4. Vje\u017ebe za jezgru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jaka jezgra alfa je i omega dobrog dr\u017eanja. Povezuje gornji i donji dio tijela, a <strong>njena pravilna funkcija bitna je za sve fizi\u010dke aktivnosti.<\/strong> Stoga bi vje\u017ebe za jezgru trebale biti dio bilo kojeg plana vje\u017ebanja za trbu\u0161ne mi\u0161i\u0107e. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostale u\u010dinkovite vje\u017ebe za jezgru mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/\" class=\"ek-link\"><strong>17 naju\u010dinkovitijih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e.<\/strong> <\/a><\/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\" id=\"1-plenk\">1. Plenk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Lezite&nbsp;na pod s laktovima ispod ramena i stanite u niski plenk (s podlakticama na podu). Povucite ramena unatrag i dolje, a lopatice spojite. Savijte laktove za otprilike 45 stupnjeva. Aktivirajte svoju jezgru i poku\u0161ajte odr\u017eavati tijelo u ravnoj liniji. Nemojte savijati le\u0111a, posebno u lumbalnoj kralje\u017enici.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Di\u0161ite prirodno, anga\u017eirajte svaki mi\u0161i\u0107 i poku\u0161ajte ostati u tom polo\u017eaju nekoliko sekundi (mjerite vrijeme na svom sportskom satu ili telefonu).<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, kukovi padaju prema podu, prekomjerno podizanje zdjelice.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako redovito vje\u017ebanje plenka mo\u017ee utjecati na va\u0161e tijelo, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\" class=\"ek-link\"><strong>\u0160to \u0107e se dogoditi ako budete radili plenk svaki dan?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/11-PLANK.gif\" alt=\"Kako izvoditi plenk?\" class=\"wp-image-332718\" title=\"Kako izvoditi plenk?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-plenk-sa-skokom\">2. Plenk sa skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Po\u010dnite u polo\u017eaju plenka s&nbsp;ravnim rukama i \u0161akama ispod ramena, stopala spojena. Savijte laktove za otprilike 45 stupnjeva. Aktivirajte svoju jezgru i poku\u0161ajte odr\u017eati tijelo u ravnoj liniji. Nemojte savijati le\u0111a, posebno u lumbalnoj kralje\u017enici.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte svoju jezgru i sko\u010dite objema nogama \u0161iroko u svaku stranu kao da izvodite vodoravni skok. Di\u0161ite prirodno i poku\u0161ajte ponoviti taj pokret nekoliko sekundi ili ponavljanja. \u0160to \u0161ire dr\u017eite noge, to \u0107e vje\u017eba biti te\u017ea.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, kukovi padaju prema podu, prekomjerno podizanje zdjelice.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete prona\u0107i druge zabavne i u\u010dinkovite varijacije dasaka u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" class=\"ek-link\"><strong>47 najboljih i zabavnih varijacija plenka.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/13-PLANK-JACK.gif\" alt=\"Kako izvoditi plenk sa skokom?\" class=\"wp-image-332732\" title=\"Kako izvoditi plenk sa skokom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-plenk-s-naizmjenicnim-podizanjem-ruku-i-nogu\">3. Plenk s naizmjeni\u010dnim podizanjem ruku i nogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Po\u010dnite u polo\u017eaju plenka. Povucite ramena unatrag i dolje, a lopatice spojite. Savijte laktove za otprilike 45 stupnjeva. Aktivirajte svoju jezgru i poku\u0161ajte odr\u017eati tijelo u ravnoj liniji. Nemojte savijati le\u0111a, posebno u lumbalnoj kralje\u017enici.<\/li><li>Aktivirajte svoju jezgru i poku\u0161ajte odr\u017eati tijelo u ravnoj liniji. Nemojte savijati le\u0111a, posebno u lumbalnoj kralje\u017enici.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite i ispru\u017eite suprotnu ruku i nogu (samo nekoliko centimetara iznad poda) dok izdi\u0161ete. Zatim se vratite u po\u010detni polo\u017eaj uz udah i odradite vje\u017ebu s druge strane. Ako vam je ova vje\u017eba prezahtjevna, mo\u017eete ostati u plenku bez podizanja udova.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, kukovi padaju prema podu, nekontrolirani pokreti, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/21-PLANK-SE-STRIDAVYM-ZVEDANIM-PAZI-A-NOHOU.gif\" alt=\"Kako izvoditi plenk s naizmjeni\u010dnim podizanjem ruku i nogu\" class=\"wp-image-332746\" title=\"Kako izvoditi plenk s naizmjeni\u010dnim podizanjem ruku i nogu\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-superman\">4. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na trbuh s ravnim nogama. Podignite ruke gore.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte svoju jezgru i podignite ruke, glavu, prsa i noge nekoliko centimetara iznad poda. Ostanite u podignutom polo\u017eaju nekoliko sekundi, a zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, nekontrolirano kretanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/18-SUPERMAN.gif\" alt=\"Kako izvoditi supermana?\" class=\"wp-image-332760\" title=\"Kako izvoditi supermana?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-t-stabilizacija\">5. T-stabilizacija<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Po\u010dnite u polo\u017eaju visokog plenka (na ravnim rukama). Stavite dlanove ispod ramena (koja su natrag i dolje) i spojite lopatice. Anga\u017eirajte svoju jezgru i poku\u0161ajte dr\u017eati tijelo u ravnoj liniji. Ne savijajte le\u0111a.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Okrenite se na desnu stranu, prebacite te\u017einu na lijevu ruku i podignite desnu ruku prema stropu dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu s druge strane. Pokret bi trebao biti dinami\u010dan, ali kontroliran.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, kukovi padaju prema podu, nekontrolirani pokreti, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/19-T-\u2013-STABILIZACE.gif\" alt=\"Kako izvoditi T-stabilizaciju?\" class=\"wp-image-332775\" title=\"Kako izvoditi T-stabilizaciju?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-naizmjenicno-podizanje-ruku-i-nogu\">6. Naizmjeni\u010dno podizanje ruku i nogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite&nbsp;na pod na rukama i&nbsp;koljenima&nbsp;u&nbsp;polo\u017eaju na sve \u010detiri<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Anga\u017eirajte svoju jezgru te podignite i istegnite suprotnu ruku i nogu. Zatim se vratite u po\u010detni polo\u017eaj uz udah i odradite vje\u017ebu s druge strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Savijena le\u0111a, nekontrolirani pokreti, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/20-LETAJICI-PES.gif\" alt=\"Kako izvoditi naizmjeni\u010dna podizanja ruku i nogu?\" class=\"wp-image-332789\" title=\"Kako izvoditi naizmjeni\u010dna podizanja ruku i nogu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"primjer-vjezbe-za-trbusne-misice-za-pocetnike\"><span class=\"ez-toc-section\" id=\"Primjer_vjezbe_za_trbusne_misice_za_pocetnike\"><\/span>Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za po\u010detnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ako po\u010dinjete sa svojim fitness putovanjem, <\/span><strong><span data-preserver-spaces=\"true\">odaberite lak\u0161e vje\u017ebe i usredoto\u010dite se na pravilnu tehniku<\/span><\/strong><span data-preserver-spaces=\"true\">. Budite uporni, izgradite kvalitetne temelje i postupno napredujte do naprednijih i izazovnijih vje\u017ebi. Za po\u010detak isprobajte na\u0161 ogledni trening i uklju\u010dite ga u svoj plan treninga 2 \u2013 3 puta tjedno.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017eba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj setova<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Trbu\u0161njaci<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dodiri no\u017enim prstima<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dni trbu\u0161njaci<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 s obje strane<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ruski okret<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plenk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dr\u017eite 15 \u2013 30 sekunda<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"primjer-vjezbe-za-trbusne-misice-za-napredne\"><span class=\"ez-toc-section\" id=\"Primjer_vjezbe_za_trbusne_misice_za_napredne\"><\/span>Primjer vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e za napredne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ve\u0107 neko vrijeme vje\u017ebate, isprobajte na\u0161 trening za napredne sporta\u0161e. Zatim ga mo\u017eete uklju\u010diti 2 \u2013 4 puta tjedno.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017eba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj setova<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V-podizanja<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160kare<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obrnuti trbu\u0161njaci<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plenk sa skokom<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lepr\u0161avi udarci<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dni plenk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dr\u017eite 40 \u2013 sekunda sa svake strane<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intenzivno-vjezbanje-s-vlastitom-tezinom-za-jezgru\"><span class=\"ez-toc-section\" id=\"Intenzivno_vjezbanje_s_vlastitom_tezinom_za_jezgru\"><\/span>Intenzivno vje\u017ebanje s vlastitom te\u017einom za jezgru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete raditi na trbu\u0161nim mi\u0161i\u0107ima pomo\u0107u na\u0161eg videotreninga, koji uklju\u010duje vje\u017ebe za jezgru. Za to vam ne treba nikakva oprema, a bit \u0107ete gotovi za 5 minuta.<\/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<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=\"Home Workout I Intenzivni Trening za trbuh I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/F9UEvCniy7E?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\" id=\"sto-trebate-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove vje\u017ebe mogu vam pomo\u0107i na putu do ravnog trbuha, plo\u010dica iz snova ili u\u017eeg struka. <strong>Osim toga, donose mnoge druge prednosti, poput boljeg dr\u017eanja ili sportske u\u010dinkovitosti.<\/strong> Me\u0111u gore navedenim vje\u017ebama mo\u017eete jednostavno odabrati \u017eelite li se usredoto\u010diti na ja\u010danje donjeg dijela trbuha, podru\u010dja kukova ili jezgre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete isprobati na\u0161 ogledni trening za trbu\u0161ne mi\u0161i\u0107e za po\u010detnike ili napredne sporta\u0161e. Osim toga, sve su to vje\u017ebe s vlastitom te\u017einom, tako da mo\u017eete odmah po\u010deti raditi na trbu\u0161nim mi\u0161i\u0107ima. Za pove\u0107anje intenziteta vje\u017ebi upotrijebite jednoru\u010dne utege ili jastu\u010di\u0107e za ravnote\u017eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako je tako, podijelite ga sa svojim prijateljima kako biste ih potaknuli na vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>\u017delite li dobiti vidljive plo\u010dice? Isprobajte na\u0161 ogledni trening s korisnim vje\u017ebama za donje trbu\u0161ne mi\u0161i\u0107e, bo\u010dne trbu\u0161ne mi\u0161i\u0107e i jezgru.<\/p>\n","protected":false},"author":129,"featured_media":332447,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6308,6488,6404,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-341131","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-doma-hr","10":"tag-vjezbanje-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>21 najbolja vje\u017eba s vlastitom te\u017einom za trbu\u0161ne mi\u0161i\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolje vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e bez opreme za po\u010detnike i napredne sporta\u0161e. 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