{"id":347209,"date":"2022-03-15T10:39:24","date_gmt":"2022-03-15T09:39:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347209"},"modified":"2022-03-15T10:41:49","modified_gmt":"2022-03-15T09:41:49","slug":"popis-vjezbi-misici-prsa","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/","title":{"rendered":"7 najboljih vje\u017ebi za prsa"},"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\/popis-vjezbi-misici-prsa\/#7_najboljih_vjezbi_za_prsa_za_razvoj_prsnih_misica\" title=\"7 najboljih vje\u017ebi za prsa za razvoj prsnih mi\u0161i\u0107a\">7 najboljih vje\u017ebi za prsa za razvoj prsnih mi\u0161i\u0107a<\/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\/popis-vjezbi-misici-prsa\/#1_Bench_Press\" title=\"1. Bench Press\">1. Bench Press<\/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\/popis-vjezbi-misici-prsa\/#2_Letenje_bucicama\" title=\"2. Letenje bu\u010dicama\">2. Letenje bu\u010dicama<\/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\/popis-vjezbi-misici-prsa\/#3_Potisak_sipkom_na_kosoj_klupi\" title=\"3. Potisak \u0161ipkom na kosoj klupi\">3. Potisak \u0161ipkom na kosoj klupi<\/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\/popis-vjezbi-misici-prsa\/#4_Letenje_povlacenjem_sajle_na_donjem_koloturu\" title=\"4. Letenje povla\u010denjem sajle na donjem koloturu\">4. Letenje povla\u010denjem sajle na donjem koloturu<\/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\/popis-vjezbi-misici-prsa\/#5_Letenje_povlacenjem_sajle_na_gornjem_koloturu\" title=\"5. Letenje povla\u010denjem sajle na gornjem koloturu\">5. Letenje povla\u010denjem sajle na gornjem koloturu<\/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\/popis-vjezbi-misici-prsa\/#6_Dipsevi_na_razboju\" title=\"6. Dipsevi na razboju\">6. Dipsevi na razboju<\/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\/popis-vjezbi-misici-prsa\/#7_Pullover_bucicama\" title=\"7. Pullover bu\u010dicama\">7. Pullover bu\u010dicama<\/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\/popis-vjezbi-misici-prsa\/#Ostali_korisni_clanci\" title=\"Ostali korisni \u010dlanci\">Ostali korisni \u010dlanci<\/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\/popis-vjezbi-misici-prsa\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jesu li razvijeni prsni mi\u0161i\u0107i jedan od va\u0161ih ciljeva? U tom slu\u010daju va\u0161 plan treninga treba uklju\u010divati \u200b\u200b<strong>u\u010dinkovite vje\u017ebe za prsa.<\/strong> Bez sumnje, jedna od najpopularnijih vje\u017ebi je bench press koji ve\u0107ina ljudi uklju\u010duje u svoje treninge u teretani. Ali ovo nije jedina vje\u017eba koja vam mo\u017ee pomo\u0107i u razvoju prsnih mi\u0161i\u0107a. Neke druge vje\u017ebe mogu ciljati ovo podru\u010dje iz razli\u010ditih kutova i tako <strong>pobolj\u0161ati oblik i simetriju va\u0161ih prsnih mi\u0161i\u0107a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za trening prsa vrijede ista pravila kao i za ostale mi\u0161i\u0107ne skupine. Prije nego \u0161to po\u010dnete, ne zaboravite zagrijati mi\u0161i\u0107e. To \u0107e im biti priprema za nadolaze\u0107e optere\u0107enje. Povrh toga, zagrijavanje vas \u0161titi od ozljeda. Uostalom, dolazak u teretanu i kretanje ravno u postizanje svog osobnog rekorda u bench pressu ba\u0161 i nije najzdraviji pristup. Isto tako, sama vje\u017eba ima svoj slijed napredovanja. <strong>Stoga, prvo nau\u010dite ispravnu tehniku, a zatim pove\u0107ajte optere\u0107enje<\/strong>. To je jedini na\u010din za postizanje najboljih rezultata.<\/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\">Iz vje\u017ebi u nastavku mo\u017eete jednostavno napraviti trening za prsa u teretani. Za po\u010detak, sve \u0161to trebate u\u010diniti je odabrati oko 2 &#8211; 3 vje\u017ebe koje \u0107ete izvoditi u 3 serije, u rasponu od 8 do 12 ponavljanja u setu. U ovom slu\u010daju, utezi bi trebali pasti na oko 60 &#8211; 75 % 1RM (maksimalno jedno ponavljanje). <strong>Zatim \u0107ete uklju\u010diti trening za prsa samostalno ili u kombinaciji s drugom grupom mi\u0161i\u0107a, idealno 2 &#8211; 3 puta tjedno.<\/strong> Imajte na umu da \u0107e se potpuna regeneracija mi\u0161i\u0107a nakon treninga snage odvijati u prosjeku za 24 &#8211; 72 sata. Zbog vremena potrebnog za regeneraciju, planirajte svoj trening i broj jedinica tjedno za odre\u0111enu mi\u0161i\u0107nu skupinu.<span style=\"color: #ff6600\"> [1\u20133]<\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg\" alt=\"Najbolje vje\u017ebe za prsa\" class=\"wp-image-341887\" width=\"843\" height=\"562\" title=\"Najbolje vje\u017ebe za prsa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nejlepsich-cviku-na-hrudnik-a-celkovy-rozvoj-prsnich-svalu\"><span class=\"ez-toc-section\" id=\"7_najboljih_vjezbi_za_prsa_za_razvoj_prsnih_misica\"><\/span>7 najboljih vje\u017ebi za prsa za razvoj prsnih mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Za izvo\u0111enje ovih vje\u017ebi trebat \u0107e vam samo standardna oprema za teretanu, kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" class=\"ek-link\">podesiva klupa<\/a>, \u0161ipka s utezima, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dice<\/a>, sprava s kabelom i <a href=\"https:\/\/gymbeam.hr\/dip-i-paralelne-sipke-black-gymbeam.html\" class=\"ek-link\">paralele za dipseve<\/a>. Tako\u0111er mo\u017eete koristiti duga\u010dke ekspandere ili girje. Onda je na vama kako \u0107ete <strong>kombinirati osnovne vje\u017ebe s njihovim malo druga\u010dijim varijacijama<\/strong>. Tako\u0111er, imajte na umu da je potrebno <strong>anga\u017eirati gornji, srednji i donji dio velikog prsnog mi\u0161i\u0107a<\/strong> (<em>Musculus pectoralis major<\/em>) koji ima presudnu ulogu u veli\u010dini prsnog ko\u0161a.<\/span><\/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-bench-press\"><span class=\"ez-toc-section\" id=\"1_Bench_Press\"><\/span>1. Bench Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na le\u0111a na vodoravnu klupu. Stisnite lopatice zajedno i zgrabite \u0161ipku (nadhvat). Zape\u0161\u0107a i laktove dr\u017eite to\u010dno ispod \u0161ipke. Ruke bi vam trebale biti malo \u0161ire od \u0161irine ramena. Stopala su na podu tijekom cijele vje\u017ebe s koljenima pod kutom od cca. 90 stupnjeva. Mo\u017eete lagano savijati le\u0111a. Aktivirajte svoj core i gluteuse.<\/li><li><strong>Izvedba:<\/strong> Uhvatite \u0161ipku iznad prsa. Zatim ju polako spu\u0161tajte prema prsima dok udi\u0161ete. \u0160ipka treba lagano dodirivati \u200b\u200bprsa u donjem polo\u017eaju (cca. na sredini prsne kosti). U tom polo\u017eaju ruke tvore kut od 45 &#8211; 60 stupnjeva s tijelom. Zatim pritisnite \u0161ipku prema gore aktiviraju\u0107i mi\u0161i\u0107e prsa uz izdisaj dok vam ruke ne budu gotovo ispravljene. Kretanje \u0161ipke prema gore trebalo bi tvoriti blagu krivulju. Nakon \u0161to se vratite u po\u010detni polo\u017eaj, napravite sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Laktovi usmjereni prema tijelu, nekontrolirani pokreti, neprikladni utezi, pretjerano savijena le\u0111a, nedovoljna aktivacija corea i gluteusa, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/01-Bench-press-s-osou.gif\" alt=\"Kako izvesti bench press?\" class=\"wp-image-341903\" title=\"Kako izvesti bench press?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Potisak bu\u010dicama s prsa<\/h4>\n\n\n\n<p>Ako nemate uteg, ovu vje\u017ebu mo\u017eete izvoditi s bu\u010dicama. Prednost je \u0161to vam bu\u010dice omogu\u0107uju odvojeno vje\u017ebanje obje strane tijela i optere\u0107enje mi\u0161i\u0107a u ve\u0107em rasponu pokreta. Kada se kre\u0107ete prema gore, gurajte bu\u010dice zajedno. To \u0107e dodatno opteretiti unutarnji dio prsnih mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Bench press s uskim ili \u0161irokim hvatom<\/h4>\n\n\n\n<p>Mo\u017eete jednostavno promijeniti aktivaciju mi\u0161i\u0107a pode\u0161avanjem \u0161irine hvata. U uskom hvatu osjetit \u0107ete tricepse, a u slu\u010daju \u0161ireg, s razmaknutim rukama, intenzivnije \u0107ete anga\u017eirati prsne mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. Vi\u0161estruki Bench press <\/h4>\n\n\n\n<p>Nekim pojedincima ovu vje\u017ebu mo\u017ee biti lak\u0161e izvesti u vi\u0161e potisaka. Ne morate se toliko fokusirati na stabilnost i gledati kretanje \u0161ipke.<\/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=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Letenje_bucicama\"><\/span>2. Letenje bu\u010dicama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na le\u0111a na vodoravnu klupu. Oslonite noge cijelom povr\u0161inom na pod. Uhvatite bu\u010dice, ispru\u017eite ruke naprijed i okrenite dlanove jedan prema drugom. Lagano savijte laktove. Aktivirajte svoj core.<\/li><li><strong>Izvedba:<\/strong> Ra\u0161irite ruke polako uz kontrolirani pokret tijekom udisanja. Neka vam laktovi budu lagano savijeni. Vratite ruke u po\u010detni polo\u017eaj aktiviraju\u0107i prsne mi\u0161i\u0107e uz izdisaj. Zatim prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> previ\u0161e savijeni laktovi, nekontrolirani pokreti, neprikladno optere\u0107enje, savijena le\u0111a, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/02-Rozpazovani-s-jednoruckami-vleze-na-lavici.gif\" alt=\"Kako izvesti razru\u010denje bu\u010dicama\" class=\"wp-image-341917\" title=\"Kako izvesti razru\u010denje bu\u010dicama\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. Letenje bu\u010dicama na kosoj klupi<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete izvoditi letenje na kosoj klupi radi raznovrsnijeg treninga. Ako ju podignete na pozitivan nagib (glava gore), vi\u0161e \u0107ete raditi na gornjem dijelu prsnih mi\u0161i\u0107a. Ina\u010de, ako namjestite klupu na negativan nagib (glava naopako), vi\u0161e \u0107ete vje\u017ebom zahva\u0107ati donji dio prsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. Leptir vje\u017eba na pec-dec spravi<\/h4>\n\n\n\n<p>Bu\u010dice mo\u017eete zamijeniti vje\u017ebom koja se izvodi na spravi poznatoj kao Pec-deck. Sjednite le\u0111ima uz spravu, ra\u0161irite ruke i uhvatite se za ru\u010dke. Podesite polo\u017eaj sprave i visinu sjedala tako da vam ramena budu u liniji s ispru\u017eenim rukama. Neka vam laktovi budu lagano savijeni. Skupite ruke tako da aktivirate prsne mi\u0161i\u0107e dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret.<\/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=\"53725,53725,1593,28794,38572,29307,53680,53680,51208,51208,49009,36322,28334,28332 \" ><\/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=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Potisak_sipkom_na_kosoj_klupi\"><\/span>3. Potisak \u0161ipkom na kosoj klupi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na kosu klupu (glava gore) pod kutom od 30 &#8211; 45 stupnjeva. Uhvatite bu\u010dice (nadhvat). Savijte ruke i podignite ih ispod razine ramena. Dlanovi pokazuju prema naprijed. Stopala neka su vam cijelom povr\u0161inom na podu. Aktivirajte svoj core.<\/li><li><strong>Izvedba:<\/strong> Ispru\u017eite ruke naprijed aktiviraju\u0107i prsne mi\u0161i\u0107e dok izdi\u0161ete. Na putu prema gore, gurnite bu\u010dice zajedno. Vratite se u po\u010detni polo\u017eaj kontroliranim pokretom uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirani pokreti, savijena le\u0111a, neprikladni utezi, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/04-Tlaky-s-jednoruckami-na-sikme-lavici.gif\" alt=\"Kako izvesti potisak \u0161ipkom na kosoj klupi?\" class=\"wp-image-341931\" width=\"852\" height=\"480\" title=\"Kako izvesti potisak \u0161ipkom na kosoj klupi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">Ostale varijacije vje\u017ebi prema primarno ciljanom podru\u010dju<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Ciljanje gornjih prsnih mi\u0161i\u0107a<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1. Bench press na kosoj klupi<\/h4>\n\n\n\n<p>Legnite na <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" class=\"ek-link\">kosu klupu<\/a> s pozitivnim nagibom od 20 &#8211; 45 stupnjeva postavljenom ispod \u0161ipke s utezima na stalku. Uhvatite \u0161ipku (nadhvat) i nastavite na isti na\u010din kao i kod klasi\u010dnog bench pressa. \u0160ipka bi trebala dodirivati \u200b\u200bva\u0161a prsa malo vi\u0161e u donjem polo\u017eaju u ovoj varijanti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2. Potisak girjom na kosoj klupi<\/h4>\n\n\n\n<p>U ovoj vje\u017ebi bu\u010dice mo\u017eete zamijeniti i s dvije girje. Dr\u017eite ih za ru\u010dku i poku\u0161ajte ih pribli\u017eiti u gornjem polo\u017eaju na isti na\u010din kao i bu\u010dice. Ako imate samo jednu girju ili jednu bu\u010dicu, prvo vje\u017ebajte jednu, a zatim drugu stranu.<\/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=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Ciljanje donjeg dijela prsnih mi\u0161i\u0107a<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1. Potisak bu\u010dicama s kontrakose klupe<\/h4>\n\n\n\n<p>Legnite na kosu klupu s negativnim nagibom od 30 &#8211; 40 stupnjeva. Zgrabite bu\u010dice i izvedite isti pokret kao i kod potiska \u0161ipkom na kosoj klupi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2. Bench press s kontrakose klupe<\/h4>\n\n\n\n<p>Legnite na kosu klupu s negativnim nagibom od 30 &#8211; 40 stupnjeva. Uhvatite \u0161ipku postavljenu na stalak (nadhvat) i nastavite na isti na\u010din kao i kod klasi\u010dnog bench pressa.<\/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=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Letenje_povlacenjem_sajle_na_donjem_koloturu\"><\/span>4. Letenje povla\u010denjem sajle na donjem koloturu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Uhvatite ru\u010dke sajle na donjem koloturu s obje ruke (nadhvat). Stanite u sredinu sprave s kabelima s nogama jednom uz drugu. Dr\u017eite le\u0111a uspravno. Ruke dr\u017eite uz tijelo, laktove lagano savijene, dlanove okrenute jedan prema drugome i lagano prema gore.<\/li><li><strong>Izvedba:<\/strong> Ispru\u017eite ruke naprijed aktiviraju\u0107i prsne mi\u0161i\u0107e dok izdi\u0161ete. Poku\u0161ajte dovesti koloture ispred prsa ili \u010dak glave. U ovom polo\u017eaju mo\u017eete ostati 1 &#8211; 2 sekunde. Zatim se vratite u po\u010detni polo\u017eaj uz udisaj i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirani pokreti, previ\u0161e savijeni laktovi, savijena le\u0111a, mali raspon pokreta, neprikladni utezi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/07-Predpazovani-na-protismernych-kladkach-ve-stoje_LOGO.gif\" alt=\"Kako izvesti letenje povla\u010denjem sajle na donjem koloturu?\" class=\"wp-image-341946\" title=\"Kako izvesti letenje povla\u010denjem sajle na donjem koloturu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. Letenje s ekspanderom <\/h4>\n\n\n\n<p>Umjesto kolotura sa sajlama mo\u017eete koristiti  <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" class=\"ek-link\">duga\u010dke ekspandere<\/a>. Sve \u0161to trebate u\u010diniti je pri\u010dvrstiti ih na dno okomite pre\u010dke. Na isti na\u010din trebate povu\u0107i ekspandere. Zapamtite da \u0161to je ve\u0107i otpor ekspandera, to \u0107e vje\u017eba biti izazovnija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. Jednoru\u010dno letenje povla\u010denjem sajle na donjem koloturu<\/h4>\n\n\n\n<p>Ako imate samo jedan kolotur sa sajlom, ovu vje\u017ebu mo\u017eete izvesti sa svake strane zasebno. Osim toga, ova opcija vam omogu\u0107uje da se vi\u0161e usredoto\u010dite na svoje aktivne mi\u0161i\u0107e. Tako\u0111er mo\u017eete koristiti i jedan ekspander.<\/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=\"5-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_Letenje_povlacenjem_sajle_na_gornjem_koloturu\"><\/span>5. Letenje povla\u010denjem sajle na gornjem koloturu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Uhvatite ru\u010dke sajle na gornjem koloturu s obje ruke (nadhvat). Stanite u sredinu sprave sa sajlom s nogama u raskoraku i blago savijenim koljenima. Nagnite se malo prema naprijed i dr\u017eite le\u0111a prirodno zakrivljena. Ruke neka budu uz tijelo, laktovi lagano savijeni, dlanovi okrenuti jedan prema drugome i lagano gore.<\/li><li><strong>Izvedba:<\/strong> Povucite sajle zajedno aktiviraju\u0107i prsne mi\u0161i\u0107e tijekom izdisaja. Ruke se kre\u0107u prema dolje i naprijed, a spajaju se ispred tijela u donjem polo\u017eaju. U ovom polo\u017eaju mo\u017eete ostati 1 &#8211; 2 sekunde. Zatim se vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirani pokreti, previ\u0161e savijeni laktovi, savijena le\u0111a, mali raspon pokreta, neprikladni utezi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/08-Pritahy-bocnich-kladek_LOGO.gif\" alt=\"Kako izvesti letenje povla\u010denjem sajle na gornjem koloturu?\" class=\"wp-image-341960\" title=\"Kako izvesti letenje povla\u010denjem sajle na gornjem koloturu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Letenje ekspanderom<\/h4>\n\n\n\n<p>Umjesto kolotura sa sajlom mo\u017eete koristiti i <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" class=\"ek-link\">duga\u010dke ekspandere<\/a>. Sve \u0161to trebate u\u010diniti je pri\u010dvrstiti ih na dno okomite pre\u010dke. Trebali biste ih spojiti na isti na\u010din. Zapamtite da \u0161to je ve\u0107i otpor ekspandera, to \u0107e vje\u017eba biti izazovnija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. Jednoru\u010dno letenje povla\u010denjem sajle na gornjem koloturu<\/h4>\n\n\n\n<p>Ako imate samo jednan kolotur sa sajlom, ovu vje\u017ebu mo\u017eete izvesti na svakoj strani zasebno. Osim toga, ova opcija vam omogu\u0107uje da se vi\u0161e usredoto\u010dite na mi\u0161i\u0107e koji rade. Tako\u0111er mo\u017eete koristiti i jedan ekspander.<\/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=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Dipsevi_na_razboju\"><\/span>6. Dipsevi na razboju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Ispru\u017eenim rukama napravite oslonac na pre\u010dkama. Mo\u017eete lagano savijati noge. Laktovi su usmjereni prema van. Dr\u017eite le\u0111a uspravno.<\/li><li><strong>Izvedba:<\/strong> Savijte laktove dok udi\u0161ete i spustite se kontroliranim pokretima dok ne budete dublje od razine ramena. Vratite se u po\u010detni polo\u017eaj aktiviraju\u0107i prsne mi\u0161i\u0107e uz izdisaj. Zatim prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke<\/strong>: Laktovi usmjereni prema unutra, nekontrolirani pokreti, savijena le\u0111a, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Kako izvesti dipseve na razboju?\" class=\"wp-image-341974\" title=\"Kako izvesti dipseve na razboju?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Dipsevi s ekspanderom<\/h4>\n\n\n\n<p>Ako su vam dipsevi na razboju prezahtjevni, vje\u017ebu mo\u017eete olak\u0161ati duga\u010dkim<a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\">ekspanderom<\/a>. Pri\u010dvrstite jedan kraj trake na paralelnu pre\u010dku, a drugi umetnite ispod ruke. Zatim se oslonite na paralelne pre\u010dke i kleknite na ispru\u017eeni ekspander s jednom ili objema nogama. Po\u010dnite raditi dipseve aktiviranjem prsnih mi\u0161i\u0107a. \u0160to je ve\u0107i otpor ekspandera, to \u0107e vje\u017eba biti lak\u0161a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Dipsevi s optere\u0107enjem<\/h4>\n\n\n\n<p>Ako su vam dipsevi s tjelesnom te\u017einom prelagani, dodajte te\u017einu. Upotrijebite <a href=\"https:\/\/gymbeam.hr\/pojas-za-dodatno-opterecenje-gymbeam.html\" class=\"ek-link\">pojas <\/a><span style=\"text-align: inherit\">na koji mo\u017eete objesiti<\/span> <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" class=\"ek-link\">plo\u010dni uteg<\/a> ili <span style=\"text-align: inherit\"><a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" class=\"ek-link\">girju<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Dipsevi (propadanja) na karikama<\/h4>\n\n\n\n<p>Ako nemate dostupne razboje ili \u017eelite diverzificirati svoj trening, mo\u017eete isprobati dipseve na <a href=\"https:\/\/gymbeam.hr\/crossfit-gimnasticke-karike-gymbeam.html\" class=\"ek-link\">karikama<\/a>. Vje\u017eba s karikama je ne\u0161to zahtjevnija, pogotovo \u0161to se ti\u010de stabilnosti. Mo\u017eete ju olak\u0161ati kori\u0161tenjem ekspandera.<\/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=\"7-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Pullover_bucicama\"><\/span>7. Pullover bu\u010dicama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite gornji dio le\u0111a na bo\u010dnu stranu klupe. Oslonite stopala cijelom povr\u0161inom na pod i savijte koljena. Ispru\u017eite ruke prema gore i uhvatite bu\u010dicu za gornji dio (po plo\u010di\/\u0161esterokutu). Lagano savijte ruke. Aktivirajte svoj core i gluteuse.<\/li><li><strong>Izvedba:<\/strong> Ispru\u017eite ruke naprijed aktiviraju\u0107i prsne mi\u0161i\u0107e dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke<\/strong>: Previ\u0161e savijeni laktovi, nekontrolirano kretanje, neprikladno optere\u0107enje, savijena le\u0111a, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/10-Pullover-s-jednoruckou.gif\" alt=\"Kako izvesti pullover bu\u010dicama?\" class=\"wp-image-341988\" title=\"Kako izvesti pullover bu\u010dicama?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. Pullover s plo\u010dnim utegom ili girjom<\/h4>\n\n\n\n<p>Ako nemate bu\u010dicu, koristite plo\u010dni uteg ili girju. Ako imate plo\u010dni uteg, uhvatite ga za strane. I girju za ru\u010dku sa strane. Zatim izvodite pullover na isti na\u010din kao i sa \u0161ipkom s utezima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. Pullover EZ \u0161ipkom<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete raditi i s kra\u0107om EZ \u0161ipkom. Uhvatite ju na sredini s rukama na udaljenosti manjoj od \u0161irine ramena. Zatim izvodite pullover na isti na\u010din kao i sa \u0161ipkom s utezima.<\/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=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Ostali_korisni_clanci\"><\/span>Ostali korisni \u010dlanci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\">Zanima li vas kako pravilno isplanirati trening? Onda svakako pro\u010ditajte na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">Kako napraviti kvalitetan plan vje\u017ebanja \u2013 savjeti, treninzi, naj\u010de\u0161\u0107e gre\u0161ke.<\/span><\/strong><\/a><\/li><li>Kako biste saznali vi\u0161e o idealnom broju ponavljanja u skladu s va\u0161im ciljem, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" class=\"ek-link\"><strong>Koliko ponavljanja trebate napraviti da biste smr\u0161avjeli ili dobili mi\u0161i\u0107e?<\/strong><\/a><\/li><li>Ako vam je cilj rast mi\u0161i\u0107ne mase, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" class=\"ek-link\"><strong>\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107nu masu?<\/strong><\/a><\/li><li>Poku\u0161avate dobiti mi\u0161i\u0107nu masu i jo\u0161 uvijek vam to ne polazi za rukom? Tada biste trebali provjeriti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" class=\"ek-link\"><strong>10 savjeta za zdravo debljanje<\/strong><\/a>.<\/li><li>\u017delite li izra\u010dunati unos kalorija i makronutrijenata u skladu s va\u0161im ciljem? Tada \u0107e vam pomo\u0107i na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\"><strong>Online kalkulator energetskog unosa i makronutrijenata<\/strong><\/a>.<\/li><\/ul>\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=\"co-si-z-toho-vzit\"><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><span data-preserver-spaces=\"true\">Mnogi ljudi koji idu u teretanu te\u017ee razvijenim prsnim mi\u0161i\u0107ima. U\u010dinkovite vje\u017ebe za prsa uklju\u010duju bench press, potisak bu\u010dicama za prsa, dipseve i jo\u0161 mnogo toga. Oni \u0107e vam pomo\u0107i kod <strong>slo\u017eenog rasta mi\u0161i\u0107a na ovom podru\u010dju, ali i kod snage i bolje forme.<\/strong> No, za bolje rezultate klju\u010dno je paziti na ispravnu tehniku \u200b\u200bi postupno pove\u0107avati optere\u0107enje. To je jedini na\u010din da se postigne slo\u017eeni razvoj prsnih mi\u0161i\u0107a. Vje\u017ebajte prsa 2 &#8211; 3 puta tjedno. Planirajte to tako da tijelu date dovoljno prostora za regeneraciju.<\/span><\/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 od pomo\u0107i? Ako je tako, podijelite ga sa svojim prijateljima i dajte im inspiraciju za trening prsnih mi\u0161i\u0107a tako \u0161to \u0107ete trenirati s njima.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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>Jeste li upravo krenuli s treningom za prsa? Isprobajte ovih 7 vje\u017ebi i njihovih varijacija s razli\u010ditim dodacima za slo\u017eeni razvoj i rast pektoralnih, odnosno prsnih mi\u0161i\u0107a.<\/p>\n","protected":false},"author":129,"featured_media":341846,"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":[7100,7478,7256,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347209","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-vjezbanje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 najboljih vje\u017ebi za prsa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/popis-vjezbi-misici-prsa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 najboljih vje\u017ebi za prsa - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-15T09:39:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-15T09:41:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"7 najboljih vje\u017ebi za prsa\",\"datePublished\":\"2022-03-15T09:39:24+00:00\",\"dateModified\":\"2022-03-15T09:41:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\"},\"wordCount\":2434,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\",\"keywords\":[\"oprema za vje\u017ebanje\",\"trening\",\"trening snage\",\"vje\u017ebanje\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\",\"name\":\"7 najboljih vje\u017ebi za prsa - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\",\"datePublished\":\"2022-03-15T09:39:24+00:00\",\"dateModified\":\"2022-03-15T09:41:49+00:00\",\"description\":\"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png\",\"width\":1200,\"height\":628,\"caption\":\"7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk a prsa\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 najboljih vje\u017ebi za prsa\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 najboljih vje\u017ebi za prsa - GymBeam Blog","description":"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/popis-vjezbi-misici-prsa\/","og_type":"article","og_title":"7 najboljih vje\u017ebi za prsa - GymBeam Blog","og_description":"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.","og_url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/","og_site_name":"GymBeam Blog","article_published_time":"2022-03-15T09:39:24+00:00","article_modified_time":"2022-03-15T09:41:49+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/02\/1-2.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"7 najboljih vje\u017ebi za prsa","datePublished":"2022-03-15T09:39:24+00:00","dateModified":"2022-03-15T09:41:49+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/"},"wordCount":2434,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png","keywords":["oprema za vje\u017ebanje","trening","trening snage","vje\u017ebanje"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/","url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/","name":"7 najboljih vje\u017ebi za prsa - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png","datePublished":"2022-03-15T09:39:24+00:00","dateModified":"2022-03-15T09:41:49+00:00","description":"Donosimo vam najbolje vje\u017ebe za snagu, rast, volumen prsnih mi\u0161i\u0107a, koje su idealne za u\u010dinkovit trening prsa u teretani.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-2.png","width":1200,"height":628,"caption":"7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk a prsa"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 najboljih vje\u017ebi za prsa"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=347209"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347209\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/341846"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=347209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=347209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=347209"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=347209"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=347209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}