{"id":350415,"date":"2022-03-31T12:37:29","date_gmt":"2022-03-31T10:37:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350415"},"modified":"2022-03-31T12:37:30","modified_gmt":"2022-03-31T10:37:30","slug":"30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/","title":{"rendered":"30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom"},"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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Popis_30_ucinkovitih_vjezbi_s_elasticnom_trakom_s_otporom\" title=\"Popis 30 u\u010dinkovitih vje\u017ebi s elasti\u010dnom trakom s otporom\">Popis 30 u\u010dinkovitih vje\u017ebi s elasti\u010dnom trakom s otporom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_straznjicu_i_noge\" title=\"Vje\u017ebe za stra\u017enjicu i noge\">Vje\u017ebe za stra\u017enjicu i noge<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_leda\" title=\"Vje\u017ebe za le\u0111a\">Vje\u017ebe za le\u0111a<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_prsa\" title=\"Vje\u017ebe za prsa\">Vje\u017ebe za prsa<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_ramena\" title=\"Vje\u017ebe za ramena\">Vje\u017ebe za ramena<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_ruke_triceps_i_biceps\" title=\"Vje\u017ebe za ruke (triceps i biceps)\">Vje\u017ebe za ruke (triceps i biceps)<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Vjezbe_za_trbusnjake\" title=\"Vje\u017ebe za trbu\u0161njake\">Vje\u017ebe za trbu\u0161njake<\/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.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Primjer_vjezbi_za_cijelo_tijelo_s_elasticnom_trakom_s_otporom\" title=\"Primjer vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom\">Primjer vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ba\/blog\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite li nau\u010diti vje\u017ebati s elasti\u010dnim trakama s otporom, podi\u0107i svoj trening s tjelesnom te\u017einom na napredniju razinu ili diverzificirati svoju rutinu u teretani? Imamo rje\u0161enje za vas u obliku elasti\u010dnih traka s otporom ili ekspandera. To su <strong>pomagala za vje\u017ebanje koja su prikladna za trening cijelog tijela<\/strong>. Postoje u mnogim varijantama s razli\u010ditim razinama otpora, pa ih mogu koristiti i po\u010detnici i napredni. Stoga \u0107e svatko prona\u0107i onu koja odgovara njegovom trenutnom stanju i ciljevima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Elasti\u010dne trake s otporom mo\u017eete ponijeti bilo gdje,<\/strong> \u0161to je jedna od mnogih prednosti ovog pomagala za trening. Mo\u017eete ih koristiti, primjerice, u parku za street workout ili za brzi trening na odmoru. Ne\u0107ete morati presko\u010diti svoj omiljeni trening snage \u010dak i ako nemate na raspolaganju teretanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji mnogo na\u010dina za kori\u0161tenje elasti\u010dnih traka s otporom u svom treningu. One dulje mo\u017eete pri\u010dvrstiti na pre\u010dku ili neku drugu \u010dvrstu konstrukciju i ciljati mi\u0161i\u0107e ruku i le\u0111a. Kra\u0107e trake su bolje za stavljanje na stopala, za dodatni otpor prilikom izvo\u0111enja \u010du\u010dnjeva i drugih vje\u017ebi. Ve\u0107inu vje\u017ebi u nastavku mo\u017eete raditi \u010dak i kod ku\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nji \u010dlanak nudi 30 vje\u017ebi s elasti\u010dnim trakama s otporom podijeljenih prema glavnim ciljanim mi\u0161i\u0107nim skupinama. <strong>Tako \u0107ete raditi na mi\u0161i\u0107ima ruku, le\u0111a, trbu\u0161njaka, stra\u017enjice i bedara<\/strong>. Svaka vje\u017eba na popisu uklju\u010duje obja\u0161njenje za ispravnu tehniku, a na kraju \u010dlanka nalazi se i primjer vje\u017ebanja za cijelo tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg\" alt=\"Kako koristiti elasti\u010dne trake s otporom za vje\u017ebanje cijelog tijela?\" class=\"wp-image-344984\" width=\"843\" height=\"562\" title=\"Kako koristiti elasti\u010dne trake s otporom za vje\u017ebanje cijelog tijela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Popis_30_ucinkovitih_vjezbi_s_elasticnom_trakom_s_otporom\"><\/span>Popis 30 u\u010dinkovitih vje\u017ebi s elasti\u010dnom trakom s otporom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sve \u0161to vam je potrebno za ove vje\u017ebe je <a href=\"https:\/\/gymbeam.ba\/set-ekspandera-duoband-gymbeam.html\" class=\"ek-link\">duga\u010dka elasti\u010dna traka s petljama<\/a> or ili \u010dvrsto vezana <a href=\"https:\/\/gymbeam.ba\/set-elasticnih-traka-beastpink.html\" class=\"ek-link\">elasti\u010dna traka s otporom<\/a>. Tako\u0111er \u0107ete koristiti i kra\u0107u <a href=\"https:\/\/gymbeam.ba\/set-elasticnih-traka-za-straznjicu-beast-pink.html\" class=\"ek-link\">elasti\u010dnu traku s petljama<\/a>. Idealno je da pri ruci imate i razli\u010dite vrste ekspandera. To vam omogu\u0107uje pove\u0107anje i smanjenje optere\u0107enja prema potrebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste po\u010detnik i jo\u0161 ne \u017eelite dizati te\u0161ke utege, mo\u017eete koristiti elasti\u010dne trake s otporom kako biste diverzificirali svoj trening s tjelesnom te\u017einom. <strong>Pogodne su za \u010du\u010dnjeve, iskorake, trbu\u0161njake i druge vje\u017ebe koje vjerojatno ve\u0107 poznajete<\/strong>. To \u0107e va\u0161em tijelu dati novi poticaj i podi\u0107i va\u0161 trening na sljede\u0107u razinu.<\/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 sastaviti trening iz ovih vje\u017ebi ako ste napredni sporta\u0161. Izmislite novu rutinu treninga ili koristite vje\u017ebe za treninge za gornji ili donji dio tijela. <strong>To \u0107e vam pomo\u0107i diverzificirati svoj program treninga i dati va\u0161im mi\u0161i\u0107ima novi poticaj za njihovo ja\u010danje i rast.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego po\u010dnete trenirati, prona\u0111ite \u010dvrstu strukturu, kao \u0161to je <a href=\"https:\/\/gymbeam.ba\/zidna-sipka-za-zgibove-gymbeam.html\" class=\"ek-link\">pre\u010dka<\/a> i na nju pri\u010dvrstite elasti\u010dnu traku s otporom. Ne zaboravite se zagrijati prije svakog treninga (tr\u010danje na licu mjesta ili <a href=\"https:\/\/gymbeam.ba\/uzad\" class=\"ek-link\">preskakanje u\u017eeta<\/a>). Zatim zagrijte svoje velike zglobove kru\u017enim pokretima. Nakon glavnog dijela odvojite nekoliko minuta za rastezanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada vje\u017ebate s elasti\u010dnim trakama s otporom, usredoto\u010dite se na ispravnu tehniku i neka va\u0161 core bude aktiviran. Kretanje treba biti kontrolirano i poku\u0161ajte posti\u0107i cijeli raspon pokreta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_straznjicu_i_noge\"><\/span>Vje\u017ebe za stra\u017enjicu i noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i ovim vje\u017ebama oja\u010dat \u0107ete stra\u017enjicu, a ujedno i prednji, stra\u017enji i unutarnji dio bedara. Osim toga, ve\u0107ina vje\u017ebi je slo\u017eena (radi vi\u0161e zglobova odjednom) \u0161to vam omogu\u0107uje da uklju\u010dite mi\u0161i\u0107e gotovo cijelog tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prednji \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Stanite s nogama u \u0161irini ramena. Zakora\u010dite na jedan kraj elasti\u010dne trake s otporom i povucite je preko glave, na vrat. Dr\u017eite le\u0111a uspravno, a glavu u liniji s kralje\u017enicom.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Udahnite i napravite \u010du\u010danj pomicanjem zdjelice unatrag i prema dolje. Pazite da ne savijate le\u0111a u lumbalnoj i torakalnoj kralje\u017enici. Odaberite dubinu \u010du\u010dnja u kojoj mo\u017eete prirodno dr\u017eati kralje\u017enicu ravnom. Os koljena, gle\u017enja i no\u017enog prsta treba ostati na jednom mjestu. Kada se kre\u0107ete prema dolje, mo\u017eete ispru\u017eiti ruke naprijed za bolju stabilnost. Lagano se vratite u po\u010detni polo\u017eaj aktiviraju\u0107i prednji dio bedara uz izdisaj. Zatim napravite sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>savijena le\u0111a, mali raspon pokreta, savijanje prema naprijed, koljena usmjerena prema unutra, neravnomjerno raspore\u0111ena te\u017eina, prebacivanje te\u017eine na vrhove prstiju ili pete.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/04\/predny-drep-1.gif\" alt=\"Kako izvesti prednji \u010du\u010danj s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205392\" title=\"Kako izvesti prednji \u010du\u010danj s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. No\u017ena ekstenzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;pri\u010dvrstite elasti\u010dnu traku s otporom jednim krajem na vrh pre\u010dke. Omotajte suprotni kraj oko jednog gle\u017enja. Stanite nekoliko metara ispred pre\u010dke. Stanite s nogama u \u0161irini kukova. Lagano savijte koljena. Stavite ruke na bokove i aktivirajte core (mi\u0161i\u0107e dijafragme, trbuha, le\u0111a i dna zdjelice). Dr\u017eite le\u0111a uspravno, a glavu u liniji s kralje\u017enicom.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Ispru\u017eite nogu naprijed i i ispravite ju (onu s elasti\u010dnom trakom). Zatim se vratite u po\u010detni polo\u017eaj uz udah. Lagano dodirnite pod nogom i prije\u0111ite na sljede\u0107e ponavljanje. Izvedite set prvo na jednoj a zatim na drugoj nozi.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke<\/strong>:&nbsp;Mali raspon pokreta, koljena usmjerena prema unutra, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/predkopavanie.gif\" alt=\"Kako izvesti no\u017enu ekstenziju s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205463\" title=\"Kako izvesti no\u017enu ekstenziju s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pregib za zadnju lo\u017eu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;pri\u010dvrstite elasti\u010dnu traku s otporom jednim krajem na vrh pre\u010dke. Omotajte suprotni kraj oko jednog gle\u017enja. Lezite na trbuh na podlogu za vje\u017ebanje. Savijte ruke uz tijelo i stavite dlanove na pod.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Ispru\u017eite nogu unatrag i povucite gle\u017eanj prema prsima dok izdi\u0161ete. Trebali biste osjetiti aktivaciju zadnje lo\u017ee. Zatim prije\u0111ite na sljede\u0107e ponavljanje. Izvedite set prvo na jednoj a zatim na drugoj nozi. \u0160to ste dalje od pre\u010dke, vje\u017eba postaje zahtjevnija.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, savijena le\u0111a, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Kako izvesti pregib za zadnju lo\u017eu s elasti\u010dnom trakom s otporom? \" class=\"wp-image-205452\" title=\"Kako izvesti pregib za zadnju lo\u017eu s elasti\u010dnom trakom s otporom? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Postavite elasti\u010dnu traku s otporom iznad koljena. Legnite na le\u0111a. Dr\u017eite glavu, gornji dio le\u0111a i ruke na strunja\u010di. Savijte koljena i povucite ih prema gluteusima. Stopala mo\u017eete ostaviti na podlozi cijelom povr\u0161inom ili se osloniti samo na pete.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Aktivirajte gluteuse i jezgru i podignite zdjelicu dok izdi\u0161ete. Podignite ju do to\u010dke gdje su vam koljena, kukovi i ramena u liniji. U tom 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. Vje\u017ebu mo\u017eete u\u010diniti zahtjevnijom tako da ra\u0161irite noge u \u0161irini kukova i ponovno ih spojite.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, savijena le\u0111a, nekontrolirani pokreti, nedovoljna aktivacija gluteusa.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/mostik-na-posilenie-zadku.gif\" alt=\"Kako izvesti most elasti\u010dnom trakom s otporom?\" class=\"wp-image-205494\" title=\"Kako izvesti most elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Bo\u010dni \u010du\u010dnjevi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> pri\u010dvrstite jedan kraj elasti\u010dne trake s otporom na donji dio pre\u010dke. Postavite drugu na lijevi gle\u017eanj. Stanite tako da je va\u0161a lijeva strana do pre\u010dke. Stopala su jedno do drugog u \u0161irini kukova, a ruke uz tijelo.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Udahnite, napravite korak u stranu i istovremeno napravite \u010du\u010danj. Idite \u0161to dublje do tamo gdje jo\u0161 mo\u017eete dr\u017eati le\u0111a uspravno. Os koljena, gle\u017enja i vrhova prstiju ostaje u liniji. Vratite se u po\u010detni polo\u017eaj aktiviranjem gluteusa i mi\u0161i\u0107a prednjih bedara uz izdisaj. Zatim prije\u0111ite na sljede\u0107e ponavljanje. Napravite jedan set na jednoj, pa na drugoj strani.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke<\/strong>:&nbsp;savijena le\u0111a, mali raspon pokreta, savijanje naprijed, koljena usmjerena prema unutra, neravnomjerno raspore\u0111ena te\u017eina.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/vypady-v-stoji.gif\" alt=\"Kako izvesti bo\u010dni \u010du\u010danj s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205509\" title=\"Kako izvesti bo\u010dni \u010du\u010danj s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u0160koljka (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Postavite elasti\u010dnu traku s otporom iznad koljena. Lezite na stranu. Oslonite glavu na savijenu ruku i stavite nadlakticu ispred tijela (dlan je na podlozi). Savijte koljena za 90 stupnjeva. Stopala se trebaju dodirivati tijekom cijele vje\u017ebe.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Aktivirajte gluteuse i ra\u0161irite noge dok izdi\u0161ete. U tom 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. Prvo napravite jedan set s jedne strane, a zatim s druge.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, nedovoljna aktivacija gluteusa.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/musla.gif\" alt=\"Kako izvesti \u0161koljku (Clamshell) s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205524\" title=\"Kako izvesti \u0161koljku (Clamshell) s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Obrnuti iskorak s letenjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;uhvatite dugi ekspander s obje ruke za krajeve i ispru\u017eite ruke naprijed. Stanite ravno s nogama razmaknutim u \u0161irini kukova.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Udahnite i napravite obrnuti iskorak desnom nogom. Zatim napravite rotaciju trupa u desnu stranu i istovremeno ispru\u017eite ruke. Okrenite ruke i trup unatrag dok udi\u0161ete. Zatim se uz izdisaj vratite u po\u010detni polo\u017eaj i u\u010dinite isto s lijevom nogom.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;savijena le\u0111a, mali raspon pokreta, savijanje prema naprijed, koljena usmjerena prema unutra, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Rotacne-vypady-do-T.gif\" alt=\"Kako izvesti obrnuti iskorak s letenjem pomo\u0107u elasti\u010dne trake s otporom?\" class=\"wp-image-345006\" title=\"Kako izvesti obrnuti iskorak s letenjem pomo\u0107u elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hodanje u stranu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Postavite elasti\u010dnu traku s otporom na gle\u017enjeve. Savijte ruke i stavite ruke na bokove. Mo\u017eete se lagano nagnuti naprijed, ali poku\u0161ajte dr\u017eati le\u0111a uspravno. Koljena su blago savijena, a stopala u \u0161irini ramena.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Stegnite core i desnom nogom napravite korak udesno. Zatim lijevom nogom. Sada lijevom nogom napravite korak ulijevo, a onda desnom nogom. Nastavite raditi korake dok ne zavr\u0161ite cijeli set. Tako\u0111er mo\u017eete napraviti nekoliko koraka u jednu stranu zaredom, pa na drugu.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijena le\u0111a (u lumbalnom dijelu), mali raspon pokreta, pretjerano savijanje naprijed, koljena usmjerena prema unutra, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kroky-do-boku.gif\" alt=\"Kako izvesti hodanje u stranu s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205556\" title=\"Kako izvesti hodanje u stranu s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Stoje\u0107e odno\u017eenje   <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku s otporom na gle\u017enjeve. Savijte ruke i stavite ruke na bokove. Mo\u017eete se lagano nagnuti naprijed, ali poku\u0161ajte dr\u017eati le\u0111a uspravno. Koljena su blago savijena, a stopala u \u0161irini ramena. Uklju\u010dite svoj core.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;izvedite bo\u010dno podizanje noge dok izdi\u0161ete i vratite je natrag dok udi\u0161ete. Zatim prije\u0111ite na sljede\u0107e ponavljanje. Prvo napravite jedan set na jednoj, a zatim na drugoj nozi.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, pretjerano savijanje prema naprijed, savijena le\u0111a, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/unozovanie.gif\" alt=\"Kako izvesti stoje\u0107e odno\u017eenje  s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205569\" title=\"Kako izvesti stoje\u0107e odno\u017eenje  s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Sjede\u0107e odno\u017eenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Postavite elasti\u010dnu traku s otporom ispod koljena. Sjednite na pod. Postavite dlanove iza sebe i oslonite se na njih. Savijte koljena i pribli\u017eite stopala stra\u017enjici.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Aktivirajte gluteuse i ra\u0161irite noge dok izdi\u0161ete. U tom 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.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, nedovoljna aktivacija gluteusa.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/roznozovanie-v-sede.gif\" alt=\"Kako izvesti sjede\u0107e odno\u017eenje  s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205583\" title=\"Kako izvesti sjede\u0107e odno\u017eenje  s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"36322,58726,32659,58828,49021,28339,7185,7185,55609,36298,36364,36328,28332,28334,28330,28330,36073,50953 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_leda\"><\/span>Vje\u017ebe za le\u0111a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete raditi na svojem trapezoidnom mi\u0161i\u0107u, \u0161irokim le\u0111ima i mi\u0161i\u0107ima izme\u0111u lopatica uz pomo\u0107 elasti\u010dne trake s otporom. Ove vje\u017ebe su tako\u0111er korisne za ramena i ruke. U isto vrijeme anga\u017eirate core.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Veslanje u pretklonu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Postavite duga\u010dku elasti\u010dnu traku s otporom na pod i stanite na njenu sredinu. Stanite s nogama u \u0161irini kukova. Lagano savijte koljena, nagnite se naprijed i objema rukama uhvatite krajeve elasti\u010dne trake s otporom. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Povucite ruke prema struku dok izdi\u0161ete i vratite se u po\u010detni polo\u017eaj dok udi\u0161ete. Spojite svoje lopatice na putu prema gore.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kolme-pritahy.gif\" alt=\"Kako izvesti veslanje u pretklonu s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205597\" title=\"Kako izvesti veslanje u pretklonu s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sjede\u0107e veslanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;sjednite na tlo ispru\u017eenih nogu. Mo\u017eete lagano savijati koljena. Pri\u010dvrstite dugi ekspander u njegovoj sredini uz stopala. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena prema natrag i dolje.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>povucite traku prema struku dok izdi\u0161ete i vratite se u po\u010detni polo\u017eaj dok udi\u0161ete. Spojite lopatice na putu prema prsima.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-sede.gif\" alt=\"Kako izvesti sjede\u0107e veslanje s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205610\" title=\"Kako izvesti sjede\u0107e veslanje s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stoje\u0107e letenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Uhvatite dugi ekspander za oba kraja (podhvat) i ispru\u017eite ruke naprijed. Stanite s nogama u \u0161irini kukova. Mo\u017eete lagano savijati koljena. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Aktivirajte mi\u0161i\u0107e le\u0111a i ispru\u017eite ruke naprijed dok izdi\u0161ete. Ruke ostaju na istoj visini. Zatim se vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie-v-stoji.gif\" alt=\"Kako izvesti stoje\u0107e letenje s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205626\" title=\"Kako izvesti stoje\u0107e letenje s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Le\u017ee\u0107e veslanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>pri\u010dvrstite jedan kraj dugog ekspandera na donji dio pre\u010dke. Legnite na le\u0111a, ispru\u017eite ruke prema gore i objema rukama uhvatite traku. Cijelo vrijeme dr\u017eite ramena unazad i prema dolje, a le\u0111a na strunja\u010di. Savijte koljena.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Aktivirajte mi\u0161i\u0107e le\u0111a i dr\u017eite ruke uz tijelo dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-lahu.gif\" alt=\"Kako izvesti le\u017ee\u0107e veslanje s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205639\" title=\"Kako izvesti le\u017ee\u0107e veslanje s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_prsa\"><\/span>Vje\u017ebe za prsa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u010dinkovito trenirati male i velike prsne mi\u0161i\u0107e koji \u010dine dominantni dio prsa, uz pomo\u0107 elasti\u010dne trake s otporom. Njome mo\u017eete u\u010diniti sklekove zahtjevnijima ili isprobati le\u017ee\u0107i potisak za prsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sklekovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Zave\u017eite ekspander preko le\u0111a i stavite ga ispod lopatica. Zatim kleknite na pod, do\u0111ite u polo\u017eaj visokog planka (ispru\u017eene ruke) i stavite drugi kraj trake ispod ruku. Otvorene ruke postavite ispod ramena \u0161ire od \u0161irine ramena. Dr\u017eite ramena prema dolje i lopatice spojene. Laktovi bi trebali tvoriti kut od 45 stupnjeva s tijelom. U\u010dvrstite svoj core i poku\u0161ajte dr\u017eati tijelo u jednoj liniji.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Udahnite, napravite sklek i poku\u0161ajte lagano dodirnuti pod prsima u donjem polo\u017eaju. Zatim gurnite ruke na pod uz izdisaj, vratite se u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje. Tako\u0111er mo\u017eete raditi sklekove na koljenima, \u0161to je lak\u0161a opcija, rade\u0107i iste pokrete.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, savijena le\u0111a (osobito u lumbalnom dijelu), nestabilne lopatice, laktovi okrenuti prema van.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kliky.gif\" alt=\"Kako izvesti sklekove s elasti\u010dnom trakom s otporom?\" class=\"wp-image-205657\" title=\"Kako izvesti sklekove s elasti\u010dnom trakom s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Potisak s poda<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite ekspander na pod. Legnite na le\u0111a (ekpander je ispod lopatica). Uhvatite oba kraja ekspandera i savijte laktove za 90 stupnjeva. Podlaktice su okomite s tlom. Dr\u017eite ramena unazad i prema dolje, a le\u0111a na podlozi tijekom cijelog vremena. Savijte koljena i povucite stopala prema gluteusima.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Ispravite ruke aktiviraju\u0107i prsne mi\u0161i\u0107e dok izdi\u0161ete. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite pokret.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;laktovi su usmjereni prema tijelu, savijeni unatrag, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/bench-press.gif\" alt=\"Kako izvesti potisak s poda uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205670\" title=\"Kako izvesti potisak s poda uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_ramena\"><\/span>Vje\u017ebe za ramena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete koristiti elasti\u010dnu traku s otporom kako biste diverzificirali trening za ramena. Vje\u017ebe s ekspanderom za ramena sli\u010dne su onima s <a href=\"https:\/\/gymbeam.ba\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dicama<\/a>. Tako\u0111er \u0107ete uklju\u010diti mi\u0161i\u0107e ruku i corea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Potisak iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Postavite dugi ekspander na pod i zakora\u010dite na jedan njegov kraj. Stanite s nogama u \u0161irini kukova. Objema rukama uhvatite drugi dio trake, ispravite tijelo i povucite ga preko prsa. Savijte laktove. Dlanovi pokazuju naprijed. Le\u0111a dr\u017eite uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Aktivirajte mi\u0161i\u0107e ruku i ispru\u017eite ruke prema gore dok izdi\u0161ete. Istodobno gurnite glavu naprijed. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tlaky-nad-hlavu.gif\" alt=\"Kako izvesti potisak iznad glave uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205683\" title=\"Kako izvesti potisak iznad glave uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Podizanje ruku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite duga\u010dki ekspander na pod i zakora\u010dite na jedan njegov kraj. Stanite s nogama u \u0161irini kukova. Objema rukama uhvatite drugi dio trake, ispravite tijelo i povucite ga preko prsa. Savijte laktove. Dlanovi pokazuju tijelo. Le\u0111a dr\u017eite uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Aktivirajte mi\u0161i\u0107e ruku i ispru\u017eite ruke prema gore dok izdi\u0161ete. Poku\u0161ajte staviti laktove u razinu ramena. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/predpazovanie-ruk.gif\" alt=\"Kako izvesti podizanje ruku uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205698\" title=\"Kako izvesti podizanje ruku uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Odru\u010denje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Postavite duga\u010dki ekspander na pod i stanite na njega s jednom nogom (jedno stopalo naprijed udaljeno od drugog u \u0161irini kukova). Zatim uhvatite krajeve ekspandera i ispravite tijelo. Dr\u017eite ruke uz tijelo, laktovi su usmjereni prema tijelu i blago savijeni. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Aktivirajte mi\u0161i\u0107e ruku i podignite ruke dok izdi\u0161ete. Laktovi bi trebali biti vi\u0161i od ramena u gornjem polo\u017eaju. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a, laktovi su previ\u0161e savijeni.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/upazovanie-v-stoji.gif\" alt=\"Kako izvesti odru\u010denje uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205711\" title=\"Kako izvesti odru\u010denje uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Visoko vu\u010denje (High Pull)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite duga\u010dki ekspander na pod i zakora\u010dite na jedan njegov kraj. Stanite s nogama u \u0161irini kukova. Objema rukama uhvatite drugi dio trake, ispravite tijelo i podignite ruke. Dlanovi pokazuju prema tijelu. Le\u0111a dr\u017eite uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Aktivirajte mi\u0161i\u0107e ruku, savijte laktove i povucite traku preko prsa dok izdi\u0161ete. Poku\u0161ajte staviti laktove iznad razine ramena u gornjem polo\u017eaju. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/zdvih.gif\" alt=\"Kako izvesti visoko vu\u010denje uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-206577\" title=\"Kako izvesti visoko vu\u010denje uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Lateralno veslanje u sjede\u0107em stavu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.ba\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" class=\"ek-link\">pliometrijsku kutiju <\/a>ili <a href=\"https:\/\/gymbeam.ba\/podesiva-klupa-gymbeam.html\" class=\"ek-link\">klupu<\/a> za vje\u017ebanje. Stavite duga\u010dki ekspander ispod stopala (trebaju biti u sredini ekspandera). Nagnite se prema naprijed i uhvatite krajeve ekspandera. Dr\u017eite le\u0111a \u0161to ravnijima, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong> Aktivirajte mi\u0161i\u0107e ruku i podignite ruke dok izdi\u0161ete. Laktovi bi trebali biti vi\u0161i od ramena u gornjem polo\u017eaju. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie.gif\" alt=\"Kako izvesti lateralno veslanje u sjede\u0107em stavu uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205724\" title=\"Kako izvesti lateralno veslanje u sjede\u0107em stavu uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_ruke_triceps_i_biceps\"><\/span>Vje\u017ebe za ruke (triceps i biceps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete koristiti elasti\u010dne trake s otporom za vje\u017ebanje ruku. Ciljat \u0107ete svoje bicepse i tricepse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kle\u010de\u0107i biceps pregib<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na lijevu nogu, desnu ispru\u017eite naprijed i savijte koljeno za 90 stupnjeva. Stavite duga\u010dku elasti\u010dnu traku s otporom ispod desne noge i desnom rukom uhvatite oba kraja. Zatim naslonite lakat na desno bedro (iznad koljena). Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;Povucite dlan prema ramenu ste\u017eu\u0107i biceps dok izdi\u0161ete. Vratite ruku u po\u010detni polo\u017eaj uz udah i ponovite pokret. Nakon \u0161to zavr\u0161ite jedan set na jednoj ruci, promijenite stranu.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/koncentrovany-bicepsovy-zdvih.gif\" alt=\"Kako izvesti kle\u010de\u0107i biceps pregib uz pomo\u0107 elasti\u010dne trake s otporom?\" class=\"wp-image-205738\" title=\"Kako izvesti kle\u010de\u0107i biceps pregib uz pomo\u0107 elasti\u010dne trake s otporom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Stoje\u0107i biceps pregib<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:<\/strong> zakora\u010dite na sredinu ekspandera s jednom nogom, stopala u \u0161irini ramena. Uhvatite oba kraja ekspandera, ispravite se i dr\u017eite ruke uz tijelo. Dlanovi pokazuju prema naprijed. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba<\/strong>:&nbsp;povucite oba dlana prema ramenima ste\u017eu\u0107i bicepse dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret. Poku\u0161ajte dr\u017eati laktove u istom polo\u017eaju (blizu tijela).<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, laktovi su previ\u0161e udaljeni od tijela, savijena le\u0111a.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/bicepsovy-zdvih-v-stoji.gif\" alt=\"Kako izvesti stoje\u0107i biceps pregib uz pomo\u0107 ekspandera?\" class=\"wp-image-205751\" title=\"Kako izvesti stoje\u0107i biceps pregib uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Triceps ekstenzije (Kick Back)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>sjednite na tlo, lagano savijte koljena i pri\u010dvrstite duga\u010dki ekspander na stopala. Povucite drugi kraj ekspandera preko glave i spustite ga na donji dio le\u0111a. Uhvatite traku s obje ruke. Zatim savijte laktove za 90 stupnjeva. Nagnite se malo naprijed, ali dr\u017eite le\u0111a uspravno. Glava je u liniji s kralje\u017enicom, a ramena su unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:<\/strong>&nbsp;ispravite ruke skupljaju\u0107i mi\u0161i\u0107e tricepsa dok izdi\u0161ete. Vratite ruke u po\u010detni polo\u017eaj i ponovite pokret. Koncentrirajte se na odr\u017eavanje lakta u istom polo\u017eaju tijekom vje\u017ebe.<\/p><\/li><li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, laktovi su predaleko od tijela, nekontrolirani pokreti.<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-extenzie.gif\" alt=\"Kako izvesti triceps ekstenzije uz pomo\u0107 ekspandera?\" class=\"wp-image-205765\" title=\"Kako izvesti triceps ekstenzije uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sjede\u0107i triceps potisci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite na pliometrijsku kutiju ili klupu za vje\u017ebanje i pri\u010dvrstite jedan kraj ekspandera ispod stra\u017enjice. Objema rukama uhvatite drugi kraj i povucite ih preko le\u0111a. Ispru\u017eite ruke prema gore i savijte laktove za 90 stupnjeva. Laktovi su usmjereni prema van i nalaze se iza glave. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje.<\/p><\/li><li><p><strong>Izvedba:&nbsp;<\/strong>Podignite ruke prema gore kontrahiraju\u0107i mi\u0161i\u0107e tricepsa dok izdi\u0161ete. Koncentrirajte se na odr\u017eavanje lakta u istom polo\u017eaju tijekom vje\u017ebe.<\/p><\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-tlaky.gif\" alt=\"Kako izvesti sjede\u0107e triceps potiske uz pomo\u0107 ekspandera?\" class=\"wp-image-205779\" title=\"Kako izvesti sjede\u0107e triceps potiske uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<p>Ostale u\u010dinkovite vje\u017ebe za cijeli gornji dio tijela prona\u0107i \u0107ete u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.ba\/blog\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-ledja-i-core\/\" class=\"ek-link\"><strong>11 vje\u017ebi s elasti\u010dnom trakom s otporom na \u0161ipki za zgibove za jake ruke, le\u0111a i core.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_trbusnjake\"><\/span>Vje\u017ebe za trbu\u0161njake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u010dinkovito oja\u010dati ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e pomo\u0107u elasti\u010dnih traka s otporom. Unaprijedite svoj trening za trbuh ovim vje\u017ebama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kle\u010de\u0107i trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Pri\u010dvrstite jedan kraj ekspandera na gornji dio \u0161ipke za povla\u010denje. Zatim kleknite le\u0111ima prema pre\u010dki i prevucite traku preko glave. Objema rukama dr\u017eite ga ispred vrata.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Nagnite se naprijed ste\u017eu\u0107i trbu\u0161ne mi\u0161i\u0107e i lagano zaoblite le\u0111a dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/skracovacky-na-kolenach.gif\" alt=\"Kako izvesti kle\u010de\u0107e trbu\u0161njake  uz pomo\u0107 ekspandera?\" class=\"wp-image-205793\" title=\"Kako izvesti kle\u010de\u0107e trbu\u0161njake  uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zamah s medicinkom iz pretklona (Woodchopper)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Pri\u010dvrstite jedan kraj ekspandera na gornji dio \u0161ipke za zgibove. Zatim stanite s lijevom stranom do pre\u010dke i uhvatite traku s obje ruke. Podignite ruke ispred glave na lijevu stranu i zarotirajte cijeli torzo u istom smjeru. Stanite s nogama razmaknutima \u0161ire od \u0161irine ramena. Dr\u017eite le\u0111a uspravno tijekom cijelog vremena.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Povucite ekspander prema desnom koljenu ste\u017eu\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Istodobno, lagano savijte koljena i zarotirajte cijeli torzo u istom smjeru. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret. Nakon \u0161to zavr\u0161ite jedan set, okrenite desnu stranu prema pre\u010dki i odradite vje\u017ebu na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/drevorubac.gif\" alt=\"Kako izvesti zamah s medicinkom iz pretklona uz pomo\u0107 ekspandera?\" class=\"wp-image-205809\" title=\"Kako izvesti zamah s medicinkom iz pretklona uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Obrnuto rotacijsko hodanje (Anti-Rotation Walkouts)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Pri\u010dvrstite jedan kraj ekspandera na pre\u010dku. Trebao bi biti rastegnut (ravnomjerno s tlom) otprilike u visini va\u0161eg bicepsa. Zatim lijevom stranom stanite do pre\u010dke, objema rukama uhvatite traku ispred prsa i savijte laktove za 90 stupnjeva. Ekspander se ne smije maksimalno rastegnuti. Lagano savijte koljena i stanite sa stopalima razmaknutima \u0161ire od \u0161irine ramena. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena unazad i prema dolje. Uklju\u010dite svoj core.<\/li><li><strong>Izvedba:<\/strong> Udahnite i napravite korak udesno. Zatim se uz izdisaj vratite u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje. Nakon \u0161to zavr\u0161ite jednu seriju, desnom stranom se okrenite prema pre\u010dki i izvedite istu vje\u017ebu s druge strane. \u0160to ste dalje od pre\u010dke, vje\u017eba postaje zahtjevnija.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nedovoljna aktivacija corea, nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/antirotacne-chodene-s-posilnovacou-gumou.gif\" alt=\"Kako izvesti obrnuto rotacijsko hodanje uz pomo\u0107 ekspandera?\" class=\"wp-image-206593\" title=\"Kako izvesti obrnuto rotacijsko hodanje uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Obrnuti trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Pri\u010dvrstite jedan kraj ekspandera na \u0161ipku za zgibove. Zatim sjednite na pod s glavom okrenutom prema \u0161ipki za zgibove i pri\u010dvrstite drugi kraj trake na oba stopala (zaka\u010dite na ristove). U tom polo\u017eaju ekspander treba biti rastegnut. Legnite na le\u0111a s rukama uz tijelo. Podignite noge i savijte koljena za 90 stupnjeva.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Podignite zdjelicu i povucite koljena prema prsima ste\u017eu\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Gornji dio le\u0111a ostaje na strunja\u010di. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite pokret.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/obratene-skracovacky.gif\" alt=\"Kako izvesti obrnute trbu\u0161njake uz pomo\u0107 ekspandera?\" class=\"wp-image-205823\" title=\"Kako izvesti obrnute trbu\u0161njake uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ruski twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite na pod, lagano savijte koljena i zaka\u010dite duga\u010dku elasti\u010dnu traku s otporom na stopala. Objema rukama uhvatite drugi kraj ekspandera i dr\u017eite ga ispred prsa. Savijte laktove za 90 stupnjeva. Nagnite se malo unatrag, ali dr\u017eite le\u0111a uspravno. Glava je u liniji s kralje\u017enicom, a ramena su unazad i prema dolje. U\u010dvrstite svoj core.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Povucite elasti\u010dnu traku na jedan od bokova dok izdi\u0161ete i prije\u0111ite na sljede\u0107u stranu dok udi\u0161ete. Poku\u0161ajte zadr\u017eati le\u0111a u istom polo\u017eaju.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rusky-twist.gif\" alt=\"Kako izvesti ruski twist uz pomo\u0107 ekspandera?\" class=\"wp-image-205836\" title=\"Kako izvesti ruski twist uz pomo\u0107 ekspandera?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_vjezbi_za_cijelo_tijelo_s_elasticnom_trakom_s_otporom\"><\/span>Primjer vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ovaj trening odaberite <a href=\"https:\/\/gymbeam.ba\/guma-za-vjezbanje-cross-band-level-2-gymbeam.html\" class=\"ek-link\">elasti\u010dne trake s otporom<\/a> prema va\u0161oj izvedbi. Tako\u0111er ih mo\u017eete mijenjati prema tome koliko su vam pojedine vje\u017ebe te\u0161ke. Ili nastavite tako da prvi set uzmete kao zagrijavanje i koristite <a href=\"https:\/\/gymbeam.ba\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" class=\"ek-link\">tanju elasti\u010dnu traku<\/a>. Ostale \u0107ete tada izvoditi s debljom elasti\u010dnom trakom, \u0161to predstavlja ve\u0107e optere\u0107enje. Samo tako \u0107e trening biti dovoljno u\u010dinkovit i zahtjevan.<\/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\">Vje\u017ebe za cijelo tijelo s elasti\u010dnom trakom s otporom<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><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\">Prednji \u010du\u010danj<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 16<\/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\">Pregib za zadnju lo\u017eu<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 ponavljanja sa svake strane<\/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\">Stoje\u0107e odno\u017eenje   <\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 ponavljanja sa svake strane<\/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\">Veslanje u pretklonu<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/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\">Stoje\u0107e letenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/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\">Sklekovi<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/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\">Potisak iznad glave<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/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\">Kle\u010de\u0107i biceps pregib<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 ponavljanja sa svake strane<\/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\">Sjede\u0107i triceps potisci<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10&nbsp;<\/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\">Ruski twist<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u2013 20 ukupno ponavljanja (promjena strane)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe s elasti\u010dnom trakom s otporom prikladne su za sve koji tek po\u010dinju vje\u017ebati. Me\u0111utim, napredni sporta\u0161i tako\u0111er ih mogu koristiti u svojim planovima treninga. Na\u0161e upute pomo\u0107i \u0107e vam da ih izvedete. <strong>Mo\u017eete slo\u017eiti svoj trening za cijelo tijelo&nbsp;ili vje\u017ebati prema gore navedenom.<\/strong> Za vidljive rezultate, barem dvaput tjedno uklju\u010dite trening s elasti\u010dnom trakom s otporom. Ali nemojte zaboraviti da su uravnote\u017eena prehrana i dovoljno odmora tako\u0111er presudni za va\u0161e fitness ciljeve.<\/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, po\u0161aljite ga svojim prijateljima i inspirirajte ih da isprobaju na\u0161 trening s elasti\u010dnom trakom s otporom.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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 nau\u010diti kako vje\u017ebati s elasti\u010dnom trakom s otporom? U \u010dlanku \u0107ete prona\u0107i upute za vje\u017ebanje gluteusa, trbu\u0161njaka, ruku i le\u0111a. Tako\u0111er uklju\u010duje primjer s vje\u017ebama za cijelo tijelo.<\/p>\n","protected":false},"author":129,"featured_media":344945,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3698],"tags":[7110,7476,6402,6426],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-350415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe-bs","8":"tag-elasticne-trake-s-otporom","9":"tag-trening-bs","10":"tag-vjezbanje","11":"tag-vjezbe-za-gluteus","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>30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebati s elasti\u010dnom trakom s otporom? Pokazat \u0107emo vam 30 vje\u017ebi s elasti\u010dnim trakama s otporom za stra\u017enjicu, trbu\u0161ne mi\u0161i\u0107e, ruke i le\u0111a. Ovaj trening je za po\u010detnike i one napredne.\" \/>\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\/30-vjezbi-za-cijelo-tijelo-s-elasticnom-trakom-s-otporom\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako vje\u017ebati s elasti\u010dnom trakom s otporom? Pokazat \u0107emo vam 30 vje\u017ebi s elasti\u010dnim trakama s otporom za stra\u017enjicu, trbu\u0161ne mi\u0161i\u0107e, ruke i le\u0111a. 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