{"id":354584,"date":"2022-05-02T17:02:40","date_gmt":"2022-05-02T15:02:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=354584"},"modified":"2022-10-05T15:10:17","modified_gmt":"2022-10-05T13:10:17","slug":"popis-vjezbi-triceps-i-misici-podlaktice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/","title":{"rendered":"10 najboljih vje\u017ebi za triceps"},"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-triceps-i-misici-podlaktice\/#10_najucinkovitijih_vjezbi_za_triceps\" title=\"10 naju\u010dinkovitijih vje\u017ebi za triceps\">10 naju\u010dinkovitijih vje\u017ebi za triceps<\/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-triceps-i-misici-podlaktice\/#1_Ekstenzija_tricepsa_pomocu_sajle_s_uzetom\" title=\"1. Ekstenzija tricepsa pomo\u0107u sajle s u\u017eetom\">1. Ekstenzija tricepsa pomo\u0107u sajle s u\u017eetom<\/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-triceps-i-misici-podlaktice\/#2_Povratni_trzaj_tricepsa_s_bucicom_s_jednom_rukom\" title=\"2. Povratni trzaj tricepsa s bu\u010dicom s jednom rukom\">2. Povratni trzaj tricepsa s bu\u010dicom s jednom rukom<\/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-triceps-i-misici-podlaktice\/#3_Lezeca_triceps_ekstenzija_bucicom\" title=\"3. Le\u017ee\u0107a triceps ekstenzija bu\u010dicom\">3. Le\u017ee\u0107a triceps ekstenzija bu\u010dicom<\/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-triceps-i-misici-podlaktice\/#4_Lezeci_French_Press_s_utegom\" title=\"4. Le\u017ee\u0107i French Press s utegom\">4. Le\u017ee\u0107i French Press s utegom<\/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-triceps-i-misici-podlaktice\/#5_Ekstenzija_tricepsa_sjedeci_s_bucicama\" title=\"5. Ekstenzija tricepsa sjede\u0107i s bu\u010dicama\">5. Ekstenzija tricepsa sjede\u0107i s bu\u010dicama<\/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-triceps-i-misici-podlaktice\/#6_Triceps_Bench_Dips\" title=\"6. Triceps Bench Dips\">6. Triceps Bench Dips<\/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-triceps-i-misici-podlaktice\/#7_Dip_triceps_na_sipkama\" title=\"7. Dip triceps na \u0161ipkama\">7. Dip triceps na \u0161ipkama<\/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-triceps-i-misici-podlaktice\/#8_Stojeca_ekstenzija_tricepsa_s_bucicama_iznad_glave\" title=\"8. Stoje\u0107a ekstenzija tricepsa s bu\u010dicama iznad glave\">8. Stoje\u0107a ekstenzija tricepsa s bu\u010dicama iznad glave<\/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-triceps-i-misici-podlaktice\/#9_Bench_press_uskim_hvatom\" title=\"9. Bench press uskim hvatom\">9. Bench press uskim hvatom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/#10_Sjedeca_ekstenzija_za_triceps_iznad_glave_s_EZ_sipkom\" title=\"10. Sjede\u0107a ekstenzija za triceps iznad glave s EZ \u0161ipkom\">10. Sjede\u0107a ekstenzija za triceps iznad glave s EZ \u0161ipkom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/#Trazite_li_jos_neke_savjete\" title=\"Tra\u017eite li jo\u0161 neke savjete?\">Tra\u017eite li jo\u0161 neke savjete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Triceps \u010dini otprilike 2\/3 mase ruke. Stoga predstavlja va\u017eniju ulogu u volumenu gornjih udova od bicepsa. Me\u0111utim, mnogi ljudi mnogo vi\u0161e pa\u017enje posve\u0107uju bicepsima tijekom treninga. <strong>Ve\u0107ina njih zaboravi na dovoljnu uklju\u010denost tricepsa. Na taj na\u010din uskra\u0107uju sebi bolje rezultate u razvoju mi\u0161i\u0107a ovog dijela tijela.<\/strong> U ovom \u010dlanku \u0107emo se usredoto\u010diti na u\u010dinkovite vje\u017ebe koje \u0107e vam pomo\u0107i da u\u010dvrstite, oja\u010date i razvijete mi\u0161i\u0107e ruku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za trening tricepsa vrijede ista pravila kao i za ostale dijelove tijela. Prije samog treninga ne zaboravite zagrijati mi\u0161i\u0107e. To \u0107e im pomo\u0107i da se pripreme za optere\u0107enje. Tako\u0111er \u0107e vas za\u0161tititi od ozljeda. Uostalom, do\u0107i u teretanu i poku\u0161ati napraviti svoj osobni rekord na uskom bench pressu ili francuskom pressu nije najzdraviji pristup. Jednako tako, sama vje\u017eba ima svoj slijed napredovanja. <strong>Stoga, prvenstveno nau\u010dite ispravnu tehniku, a tek onda 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>Iz vje\u017ebi u nastavku mo\u017eete jednostavno kreirati trening za tricepse u teretani. Za po\u010detak odaberite otprilike 2-3 vje\u017ebe koje \u0107ete izvoditi u 3 serije, u rasponu od 8 do 12 ponavljanja po seriji. U tom slu\u010daju optere\u0107enje bi trebalo pasti na oko 60\u201375 % 1 RM (maksimalna snaga po 1 ponavljanju). <strong>Zatim \u0107ete uklju\u010diti trening za triceps bilo samostalno ili u kombinaciji s drugom mi\u0161i\u0107nom skupinom, idealno 2-3 puta tjedno.<\/strong> Ali imajte na umu da \u0107e se op\u0107a regeneracija mi\u0161i\u0107a nakon treninga snage u prosjeku zapravo odvijati 24-72 sata. S obzirom na vrijeme potrebno za regeneraciju, tjedno planirajte svoj trening i broj jedinica za odre\u0111eni dio mi\u0161i\u0107a. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Koje su najbolje vje\u017ebe za triceps?\" class=\"wp-image-349042\" width=\"843\" height=\"563\" title=\"Koje su najbolje vje\u017ebe za triceps?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najucinkovitijih_vjezbi_za_triceps\"><\/span>10 naju\u010dinkovitijih vje\u017ebi za triceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Triceps (<em>triceps brachii<\/em>) sastoji se od duge glave (<em>caput longum<\/em>), bo\u010dne glave (<em>caput laterale<\/em>) i medijalne glave (<em>caput mediale<\/em>). <strong>U trening je potrebno uklju\u010diti razne vje\u017ebe koje \u0107e pomo\u0107i u slo\u017eenom razvoju tricepsa i aktiviranju svih ovih navedenih dijelova.<\/strong> Trebat \u0107e vam samo standardna oprema za teretanu, kao \u0161to je podesiva klupa, kra\u0107a ili EZ \u0161ipka, bu\u010dice, remenice i paralelne \u0161ipke. Onda je na vama koje \u0107ete od njih odlu\u010diti dodati treningu i koliko optere\u0107enja odabrati. Mo\u017eete odabrati osnovnu varijaciju ili isprobati modifikaciju u nekim vje\u017ebama. <span style=\"color: #ff6600\">[4]<\/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\"><span class=\"ez-toc-section\" id=\"1_Ekstenzija_tricepsa_pomocu_sajle_s_uzetom\"><\/span>1. Ekstenzija tricepsa pomo\u0107u sajle s u\u017eetom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s nogama u \u0161irini kukova, okrenuti prema gornjoj koloturnici. Lagano savijte koljena i nagnite se naprijed i dr\u017eite le\u0111a uspravno. Uhvatite obje strane u\u017eeta pri\u010dvr\u0161\u0107enog za kolotur (ru\u010dni hvat). Dr\u017eite nadlakticu uz tijelo i savijte laktove za 90 stupnjeva.<\/li><li><strong>Izvedba:<\/strong> Povucite kolotur prema dolje dok ruke ne budu ispravljene (puni raspon pokreta) kontrahiranjem tricepsa uz izdisaj. Ra\u0161irite ruke u donjem polo\u017eaju. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje. Laktovi ostaju na istom mjestu tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano pokretanje nadlaktica, laktovi okrenuti od tijela, savijena le\u0111a, pretjerano zahva\u0107anje ramena i prsnih mi\u0161i\u0107a, nekontrolirano kretanje, mali raspon pokreta, neprikladno odabrana te\u017eina.<\/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\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"Kako izvesti ekstenziju tricepsa pomo\u0107u sajle s u\u017eetom?\" class=\"wp-image-349127\" title=\"Kako izvesti ekstenziju tricepsa pomo\u0107u sajle s u\u017eetom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ekstenzija tricepsa pomo\u0107u sajle s ravnom \u0161ipkom ili EZ \u0161ipkom<\/h4>\n\n\n\n<p>Ako nemate u\u017ee, na sli\u010dan na\u010din mo\u017eete pri\u010dvrstiti ravnu ili EZ \u0161ipku na remenicu. Zatim vje\u017ebajte na isti na\u010din kao s u\u017eetom.<\/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\">2. Ekstenzija tricepsa na jednoj ruci<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete spojiti jednu ru\u010dku (D adapter) na remenicu, \u0161to vam omogu\u0107uje izvo\u0111enje vje\u017ebe na svakoj ruci zasebno. Na ovaj na\u010din \u0107ete se vi\u0161e usredoto\u010diti na ispravnu tehniku \u200b\u200bi zahvat 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\">3. Ekstenzija tricepsa ispod ruke<\/h4>\n\n\n\n<p>Kada hvatate ravnu ili EZ \u0161ipku hvatom ispod ruke, vi\u0161e \u0107ete anga\u017eirati unutarnju stranu tricepsa. Ina\u010de, vje\u017ebajte na isti na\u010din kao \u0161to je gore navedeno.<\/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=\"49360,28683,28794,51652,256,29667,1593,7185,55609,258,3734\" ><\/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=\"2_Povratni_trzaj_tricepsa_s_bucicom_s_jednom_rukom\"><\/span>2. Povratni trzaj tricepsa s bu\u010dicom s jednom rukom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite desnim koljenom na vodoravnu klupu, nagnite se naprijed i nagnite se lijevom rukom. Desnom rukom uhvatite bu\u010dicu. Dr\u017eite nadlaktice uz tijelo, savijte laktove oko 90 stupnjeva i okrenite dlan prema unutra. Dr\u017eite le\u0111a uspravno.<\/li><li><strong>Izvedba:<\/strong> Ispravite desnu ruku dok ne bude paralelna s tlom kontrahiraju\u0107i triceps uz izdisaj. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje. Poku\u0161ajte dr\u017eati nadlaktice na istom mjestu tijekom cijele vje\u017ebe. Prvo napravite jedan set jednom rukom, pa drugom.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prekomjerno kretanje u nadlaktici, savijena le\u0111a, nekontrolirano kretanje, mali raspon pokreta, nepravilno odabrana te\u017eina.<\/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\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"Kako izvesti triceps povratnih udaraca s bu\u010dicama? \" class=\"wp-image-349057\" title=\"Kako izvesti triceps povratnih udaraca s bu\u010dicama? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Lezeca_triceps_ekstenzija_bucicom\"><\/span>3. Le\u017ee\u0107a triceps ekstenzija bu\u010dicom<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 le\u0111a na vodoravnu klupu za vje\u017ebanje. Dr\u017eite koljena savijena, a stopala na tlu. Uhvatite bu\u010dice s obje ruke i podignite ruke naprijed. Laktovi su ispru\u017eeni.<\/li><li><strong>Izvedba:<\/strong> Savijte laktove i pa\u017eljivo pribli\u017eite bu\u010dice u\u0161ima uz udisaj do polo\u017eaja u kojem podlakticama gotovo dodirujete bicepse. Zatim ponovno ispravite ruke aktiviraju\u0107i tricepse uz izdisaj i prije\u0111ite na sljede\u0107e ponavljanje. Nadlaktica ostaje u stabilnom polo\u017eaju tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prekomjerno kretanje nadlaktice, nekontrolirano kretanje, mali raspon pokreta, nepravilno odabrano optere\u0107enje.<\/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\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"Kako izvoditi le\u017ee\u0107u triceps ekstenziju s bu\u010dicama?\" class=\"wp-image-349071\" title=\"Kako izvoditi le\u017ee\u0107u triceps ekstenziju s bu\u010dicama?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lezeci_French_Press_s_utegom\"><\/span>4. Le\u017ee\u0107i French Press s utegom<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 kra\u0107u ili EZ \u0161ipku hvatom preko ruke s rukama u \u0161irini ramena. Lezite na le\u0111a na vodoravnu klupu za vje\u017ebanje. Savijte noge i cijelim stopalima dotaknite pod. Ruke su ispru\u017eene.<\/li><li><strong>Izvedba:<\/strong> Pa\u017eljivo savijte laktove i pri udisanju pribli\u017eite \u0161ipku \u010delu. Zatim gurnite \u0161ipku natrag u po\u010detni polo\u017eaj tako da stegnete tricepse uz izdisaj i prije\u0111ite na sljede\u0107e ponavljanje. Nadlaktica ostaje na istom mjestu tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prekomjerno kretanje nadlaktice, laktovi usmjereni u stranu (dalje od tijela), nekontrolirano kretanje, mali raspon pokreta, nepravilno odabrano optere\u0107enje.<\/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\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"Kako izvoditi le\u017ee\u0107i french press s utegom?\" class=\"wp-image-349085\" title=\"Kako izvoditi le\u017ee\u0107i french press s utegom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ekstenzija_tricepsa_sjedeci_s_bucicama\"><\/span>5. Ekstenzija tricepsa sjede\u0107i s 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> Sjednite na rub vodoravne klupe, savijte koljena i ostavite stopala na podu. Objema rukama uhvatite bu\u010dicu za unutarnju stranu gornjeg diska, ispravite tijelo i podignite ruke naprijed. Aktivirajte svoju jezgru.<\/li><li><strong>Izvedba:<\/strong> Savijte laktove i pa\u017eljivo pribli\u017eite bu\u010dicu lopaticama dok udi\u0161ete do polo\u017eaja u kojem podlakticama gotovo dodirujete biceps. Zatim ponovno ispravite ruke aktiviraju\u0107i tricepse uz udisaj i prije\u0111ite na sljede\u0107e ponavljanje. Nadlaktica ostaje na istom mjestu tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Laktovi usmjereni na strane, savijen donji dio le\u0111a, nekontrolirano kretanje, mali raspon pokreta, nepravilno odabrana te\u017eina.<\/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\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"Kako izvesti ekstenziju tricepsa sjede\u0107i s bu\u010dicama?\" class=\"wp-image-349099\" title=\"Kako izvesti ekstenziju tricepsa sjede\u0107i s bu\u010dicama?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ekstenzija tricepsa s kettlebell u sjede\u0107em polo\u017eaju<\/h4>\n\n\n\n<p>U ovoj vje\u017ebi bu\u010dicu mo\u017eete zamijeniti i girjama. Uhvatite ru\u010dku sa strane i vje\u017ebajte na isti na\u010din kao i sa utegom.<\/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\">2. Ekstenzija tricepsa pomo\u0107u diska<\/h4>\n\n\n\n<p>Umjesto bu\u010dice mo\u017eete koristiti i tanjur. Uhvatite ga za strane i nastavite vje\u017ebati na isti na\u010din kao \u0161to je gore navedeno.<\/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=\"6_Triceps_Bench_Dips\"><\/span>6. Triceps Bench Dips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo le\u0111ima okrenutim prema vodoravnoj klupi. Postavite ruke iza sebe na rub klupe, a laktove savijte za 90 stupnjeva. Koristite klupu kao oslonac i podignite zdjelicu od tla. Noge dr\u017eite ispru\u017eene, koljena lagano savijena, a pete oslonjene na strunja\u010du. Povucite ramena unatrag i dolje i zahva\u0107ajte svoju jezgru.<\/li><li><strong>Izvedba:<\/strong> Ispravite laktove ste\u017eu\u0107i tricepse uz izdisaj. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu. Pazite da pokret dolazi iz ruku, a da su laktovi usmjereni unatrag, a ne u stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Privla\u010denje ramena do u\u0161iju, savijenost unatrag, nekontrolirano kretanje, 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"Kako izvesti triceps bench dips?\" class=\"wp-image-349113\" title=\"Kako izvesti triceps bench dips?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ponderi za triceps na klupi<\/h4>\n\n\n\n<p>Ako \u017eelite da ova vje\u017eba bude zahtjevnija, savijte koljena i stavite optere\u0107enje na bedra. Mo\u017eete koristiti <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">disk<\/span><\/a>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" class=\"ek-link\">girju<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dicu<\/a><\/span> i vje\u017ebati na isti na\u010din kao i bez utega.<\/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\">2. Bench Dip triceps s podignutim nogama<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u010diniti zahtjevnijim padove za triceps podizanjem nogu u vi\u0161i polo\u017eaj. Mo\u017eete ih postaviti na drugu (donju) klupu ili <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\"><span style=\"color: #ff6600\">plyobox<\/span><\/a>. U ovom polo\u017eaju te\u017ee je podi\u0107i tjelesnu te\u017einu. Ako stavite optere\u0107enje na bedra, vje\u017eba \u0107e postati jo\u0161 izazovnija.<\/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=\"7_Dip_triceps_na_sipkama\"><\/span>7. Dip triceps na \u0161ipkama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> napravite plank na \u0161ipkama, ispru\u017eite laktove. Mo\u017eete lagano savijati noge. Neka vam laktovi budu usmjereni prema van, a le\u0111a ravna.<\/li><li><strong>Izvedba:<\/strong> Savijte laktove i pa\u017eljivo se spustite dok vam ramena ne budu ispod lakata dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj aktiviranjem prsnih mi\u0161i\u0107a i mi\u0161i\u0107a ruku uz izdisaj. Zatim prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Guranje laktova uz tijelo, nekontrolirano kretanje, 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 izvoditi dips tricepse s paralelnom \u0161ipkom?\" class=\"wp-image-341974\" title=\"Kako izvoditi dips tricepse s paralelnom \u0161ipkom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Padovi tricepsa s trakama otpora<\/h4>\n\n\n\n<p>Ako su vam padovi na paralelnim \u0161ipkama prezahtjevni, vje\u017ebu mo\u017eete olak\u0161ati dugom trakom otpora. Pri\u010dvrstite jedan kraj trake na \u0161ipku, a drugi umetnite ispod ruke. Uhvatite ru\u010dku svakom rukom i stavite jedno koljeno (ili oba koljena) na traku. Po\u010dnite raditi dipse tako \u0161to \u0107ete anga\u017eirati prsne mi\u0161i\u0107e. \u0160to je ve\u0107i otpor trake, 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\">2. Utegnuta paralelna \u0161ipka<\/h4>\n\n\n\n<p>Ako su vam padovi s tjelesnom te\u017einom prelaki, dodajte optere\u0107enje. Upotrijebite <a href=\"https:\/\/gymbeam.hr\/pojas-za-dodatno-opterecenje-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">pojas<\/span><\/a> na koji mo\u017eete objesiti <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" class=\"ek-link\">disk<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">girju<\/span><\/a>.<\/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\">3. Prstenovi<\/h4>\n\n\n\n<p>Ako nemate dostupne \u0161ipke ili \u017eelite diverzificirati svoj trening, mo\u017eete isprobati dipove na <a href=\"https:\/\/gymbeam.hr\/crossfit-gimnasticke-karike-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">karikama<\/span><\/a>. Ova vje\u017eba je malo zahtjevnija, pogotovo \u0161to se ti\u010de stabilnosti. Opet mo\u017eete olak\u0161ati kori\u0161tenjem otporne trake.<\/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=\"8_Stojeca_ekstenzija_tricepsa_s_bucicama_iznad_glave\"><\/span>8. Stoje\u0107a ekstenzija tricepsa s bu\u010dicama iznad glave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s nogama u \u0161irini kukova. Jednom rukom uhvatite bu\u010dicu, podignite ruku i zarotirajte dlan prema naprijed. Drugu ruku dr\u017eite uz tijelo. Uklju\u010dite svoju jezgru.<\/li><li><strong>Izvedba:<\/strong> Savijte lakat dok udi\u0161ete i pa\u017eljivo spustite bu\u010dicu u najni\u017ei mogu\u0107i polo\u017eaj (podlaktica mo\u017ee dodirivati \u200b\u200bbiceps). Zatim ispravite ruku ste\u017eu\u0107i triceps uz izdisaj i prije\u0111ite na sljede\u0107e ponavljanje. Nadlaktica ostaje u stabilnom polo\u017eaju tijekom cijele vje\u017ebe. Prvo napravite jedan set na jednoj ruci, a zatim na drugoj.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prekomjerno kretanje nadlaktice, nekontrolirano kretanje, savijen donji dio le\u0111a, mali raspon pokreta, nepravilno odabrano optere\u0107enje.<\/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\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"Kako izvoditi stoje\u0107e ekstenzije za triceps s bu\u010dicama iznad glave?\" class=\"wp-image-349141\" title=\"Kako izvoditi stoje\u0107e ekstenzije za triceps s bu\u010dicama iznad glave?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijante vje\u017ebi:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sjede\u0107e ekstenzije tricepsa jedne ruke s bu\u010dicama iznad glave <\/h4>\n\n\n\n<p>Sjedenje na klupi malo olak\u0161ava ovu vje\u017ebu. Ne\u0107ete se morati toliko usredoto\u010diti na dr\u017eanje i stabilnost. Sjednite na klupu s okomito podignutim naslonom, nagnite se unatrag i zatim vje\u017ebajte na isti na\u010din kao i kada stojite.<\/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\">2. Ekstenzije iznad glave s girjama<\/h4>\n\n\n\n<p>Bu\u010dicu mo\u017eete zamijeniti girjom. Uhvatite ju za vrh ru\u010dke i zatim vje\u017ebajte na isti na\u010din kao i s bu\u010dicom.<\/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=\"9_Bench_press_uskim_hvatom\"><\/span>9. Bench press uskim hvatom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na vodoravnu klupu. Dr\u017eite lopatice skupljene i uhvatite \u0161ipku. Zape\u0161\u0107a i laktove dr\u017eite ravno ispod \u0161ipke. \u0160irina hvata je manja od \u0161irine va\u0161eg ramena. Stopala po\u010divaju na tlu, a koljena su savijena za 90 stupnjeva. Tijekom vje\u017ebe mo\u017eete lagano savijati le\u0111a. Ramena i zadnjica ostaju na strunja\u010di. Jezgra i gluteusi su aktivni tijekom vje\u017ebe.<\/li><li><strong>Izvedba:<\/strong> Podignite uteg u po\u010detni polo\u017eaj iznad prsa. Zatim ga polako spustite na prsa. \u0160ipka lagano dodiruje prsa u donjem polo\u017eaju (otprilike na sredini prsne kosti). Zatim gurnite uteg prema gore sve dok vam laktovi ne budu gotovo ravni kontrahiraju\u0107i prsne mi\u0161i\u0107e tijekom izdisaja. Put trake na putu prema gore trebao bi stvoriti blagi luk. Nakon \u0161to se vratite u po\u010detni polo\u017eaj, prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirano kretanje, nepravilno odabrana te\u017eina, pretjerano savijena le\u0111a, lo\u0161a aktivacija jezgre 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"Kako izvesti bench press uskim hvatom?\" class=\"wp-image-349155\" title=\"Kako izvesti bench press uskim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Sjedeca_ekstenzija_za_triceps_iznad_glave_s_EZ_sipkom\"><\/span>10. Sjede\u0107a ekstenzija za triceps iznad glave s EZ \u0161ipkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na klupu za vje\u017ebanje s podignutim naslonom u okomit polo\u017eaj. Savijte noge i dr\u017eite stopala na podu. Uhvatite EZ \u0161ipku objema rukama bli\u017ee jedna drugoj i podignite je. Oslonite se le\u0111ima na naslon.<\/li><li><strong>Izvedba:<\/strong> Savijte laktove i pa\u017eljivo spustite \u0161ipku iza glave dok udi\u0161ete. Zatim ispravite ruke ste\u017eu\u0107i tricepse uz izdisaj i prije\u0111ite na sljede\u0107e ponavljanje. Nadlaktica ostaje u istom polo\u017eaju tijekom cijele vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Laktovi okrenuti od tijela, nekontrolirano kretanje, mali raspon pokreta, nepravilno odabrana te\u017eina.<\/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\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"Kako izvesti sjede\u0107i ekstenziju za triceps iznad glave s EZ \u0161ipkom?\" class=\"wp-image-349169\" title=\"Kako izvesti sjede\u0107i ekstenziju za triceps iznad glave s EZ \u0161ipkom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trazite_li_jos_neke_savjete\"><\/span>Tra\u017eite li jo\u0161 neke savjete?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Tra\u017eite li i u\u010dinkovite vje\u017ebe za razvoj prsnih mi\u0161i\u0107a, prona\u0107i \u0107ete ih u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>7 najboljih vje\u017ebi za prsa.<\/strong><\/span><\/a><\/li><li>Zanima li vas kako pravilno planirati trening? Onda ne smijete propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\">Kako sastaviti kvalitetan plan treninga \u2013 savjeti, vje\u017ebe, naj\u010de\u0161\u0107e gre\u0161ke.<\/a><\/strong><\/span><\/li><li>Da biste saznali vi\u0161e o idealnom broju ponavljanja vje\u017ebe prema va\u0161em cilju, 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><span style=\"color: #ff6600\">Koliko ponavljanja trebate u\u010diniti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu?<\/span><\/strong><\/a><\/li><li>Ako vam je cilj rast mi\u0161i\u0107ne mase, svakako provjerite na\u0161 \u010dlanak <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" 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 kako bi napokon dobili mi\u0161i\u0107e?<\/strong><\/a><\/span><\/li><li>Poku\u0161avate dobiti mi\u0161i\u0107e, a jo\u0161 uvijek ne mo\u017eete? U tom slu\u010daju pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">10 savjeta za zdravo debljanje.<\/span><\/strong><\/a><\/li><li>\u017delite li izra\u010dunati unos kalorija i makronutrijenata prema svom cilju? Tada \u0107e vam dobro do\u0107i na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">online kalkulator unosa energije i makronutrijenata<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo da vam je cilj posti\u0107i \u0161to ve\u0107i opseg ruku ili \u017eelite oja\u010dati ruke, ne biste trebali podcijeniti vje\u017ebe za triceps. Me\u0111u naju\u010dinkovitijima su francuski press, dipovi na \u0161ipkama, povratni udari bu\u010dicama i drugi gore spomenuti. <strong>Oni \u0107e vam pomo\u0107i u kompleksnom ja\u010danju i rastu sva tri dijela tricepsa.<\/strong> Za najbolje rezultate, me\u0111utim, ne zaboravite paziti na ispravnu tehniku \u200b\u200bi postupno pove\u0107avati optere\u0107enje. Poku\u0161ajte uklju\u010diti trening za tricepse 2-3 puta tjedno. Planirajte ga tako da svom tijelu date dovoljno vremena da se oporavi.<\/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 podijelite ovu inspiraciju za trening tricepsa.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako u\u010dinkovito oblikovati svoje tricepse? Poku\u0161ajte s ovih 10 u\u010dinkovitih vje\u017ebi i njihovih varijacija pomo\u0107u razli\u010ditih alata za slo\u017eeni razvoj tricepsa, baze mi\u0161i\u0107avih ruku.<\/p>\n","protected":false},"author":129,"featured_media":349028,"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":[132],"tags":[7184,7478,7256,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-354584","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-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>10 najboljih vje\u017ebi za triceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Iznosimo vam najbolje vje\u017ebe za \u010dvrste, razvijene, sna\u017ene i jake tricepse. Idealne su za u\u010dinkovit trening ruku 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-triceps-i-misici-podlaktice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najboljih vje\u017ebi za triceps - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Iznosimo vam najbolje vje\u017ebe za \u010dvrste, razvijene, sna\u017ene i jake tricepse. 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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\/354584","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=354584"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/354584\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/349028"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=354584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=354584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=354584"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=354584"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=354584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}