{"id":356011,"date":"2022-05-12T13:49:09","date_gmt":"2022-05-12T11:49:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=356011"},"modified":"2022-10-20T18:22:12","modified_gmt":"2022-10-20T16:22:12","slug":"popis-vjezbi-ledjni-misici","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/","title":{"rendered":"9 najboljih vje\u017ebi za le\u0111a"},"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-ledjni-misici\/#9_najucinkovitijih_vjezbi_za_leda_trapezne_misice_i_najsiri_ledni_misic\" title=\"9 naju\u010dinkovitijih vje\u017ebi za le\u0111a, trapezne mi\u0161i\u0107e i naj\u0161iri le\u0111ni mi\u0161i\u0107\">9 naju\u010dinkovitijih vje\u017ebi za le\u0111a, trapezne mi\u0161i\u0107e i naj\u0161iri le\u0111ni mi\u0161i\u0107<\/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-ledjni-misici\/#1_Mrtvo_dizanje\" title=\"1. Mrtvo dizanje\">1. Mrtvo dizanje<\/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-ledjni-misici\/#2_Veslanje_u_pretklonu\" title=\"2. Veslanje u pretklonu\">2. Veslanje u pretklonu<\/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-ledjni-misici\/#3_Veslanje_na_spravi\" title=\"3. Veslanje na spravi\">3. Veslanje na spravi<\/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-ledjni-misici\/#4_Zgibovi_sa_sirokim_hvatom\" title=\"4. Zgibovi sa \u0161irokim hvatom\">4. Zgibovi sa \u0161irokim hvatom<\/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-ledjni-misici\/#5_Povlacenje_sa_sirokim_hvatom\" title=\"5. Povla\u010denje sa \u0161irokim hvatom\">5. Povla\u010denje sa \u0161irokim hvatom<\/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-ledjni-misici\/#6_Povlacenje_s_obrnutim_hvatom\" title=\"6. Povla\u010denje s obrnutim hvatom\">6. Povla\u010denje s obrnutim hvatom<\/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-ledjni-misici\/#7_Potisak_u_pretklonu_s_jednorucnim_utezima\" title=\"7. Potisak u pretklonu s jednoru\u010dnim utezima\">7. Potisak u pretklonu s jednoru\u010dnim utezima<\/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-ledjni-misici\/#8_Jednorucno_veslanje_s_utegom\" title=\"8. Jednoru\u010dno veslanje s utegom\">8. Jednoru\u010dno veslanje s utegom<\/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-ledjni-misici\/#9_Povlacenje_sajle_stojeci\" title=\"9. Povla\u010denje sajle stoje\u0107i\">9. Povla\u010denje sajle stoje\u0107i<\/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-ledjni-misici\/#Sto_slijedi\" title=\"\u0160to slijedi?\">\u0160to slijedi?<\/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-ledjni-misici\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Le\u0111ni mi\u0161i\u0107i vjerojatno su jedna od najvi\u0161e zanemarenih mi\u0161i\u0107nih skupina u teretani. Mnogi se ljudi radije usredoto\u010duju na ja\u010danje ruku ili prsa, a puno manje pa\u017enje posve\u0107uju le\u0111nim mi\u0161i\u0107ima. To je \u017ealosno jer va\u0161a le\u0111na muskulatura ima zna\u010dajan utjecaj na izgled i simetriju va\u0161e cjelokupne figure. \u0160tovi\u0161e, odabir pravih vrsta vje\u017ebi \u010desto je klju\u010dan za lije\u010denje bolova u le\u0111ima i drugih sli\u010dnih problema. Jedna istaknuta estetska prednost dobro razvijenih mi\u0161i\u0107a le\u0111a jest to \u0161to poma\u017ee u postizanju tjelesne gra\u0111e u obliku slova V, \u0161to je san i bodybuildera i redovitih posjetitelja teretane. \u017dene tako\u0111er mogu imati estetske koristi od jakih le\u0111a, budu\u0107i da <strong>\u010dvrsti mi\u0161i\u0107i le\u0111a mogu pomo\u0107i opti\u010dki stanjiti struk<\/strong>, pridonose\u0107i toj figuri pje\u0161\u010danog sata iz snova. U kona\u010dnici, ako imate sna\u017ene le\u0111ne mi\u0161i\u0107e, va\u0161a kralje\u017enica ima odgovaraju\u0107u potporu, \u0161to zna\u010dajno pobolj\u0161ava va\u0161e dr\u017eanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treniranje le\u0111a primjenjuje ista pravila kao i vje\u017ebanje bilo koje druge mi\u0161i\u0107ne skupine. Prije nego \u0161to po\u010dnete, nikad ne zaboravite pravilno zagrijati mi\u0161i\u0107e kojima \u0107ete se koristiti, pripremaju\u0107i ih za trening. Time se \u0161titite od nepotrebnih ozljeda. U\u0107i u teretanu i krenuti ravno na jednoru\u010dni uteg kako biste odmah sru\u0161ili svoj osobni rekord u mrtvom dizanju sigurno nije najzdraviji pristup. Svaka vje\u017eba sama za sebe tako\u0111er mora pratiti odre\u0111eni napredak. <strong>Prije dizanja utega provjerite jeste li nau\u010dili pravilnu tehniku. <\/strong>To je jedini na\u010din za postizanje najboljih rezultata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Pomo\u0107u vje\u017ebi o kojima \u0107emo raspravljati u ovom \u010dlanku, mo\u017eete sastaviti kompletan trening za le\u0111a. Za po\u010detak, najbolje je odabrati 2 \u2013 3 vje\u017ebe koje \u0107ete izvoditi u tri serije od <strong> 8 \u2013 12 ponavljanja.<\/strong> Va\u0161e optere\u0107enje trebalo bi se kretati izme\u0111u <strong>60 \u2013 75 % 1RM<\/strong> (maksimalni u\u010dinak po 1 ponavljanju). Zatim mo\u017eete upotrijebiti te vje\u017ebe za potpuni trening za le\u0111a ili ih uvrstiti u seriju treninga usredoto\u010denog na druge dijelove, po mogu\u0107nosti <strong>2 do 3 puta tjedno. <\/strong>Uvijek imajte na umu da potpuna regeneracija bilo kojeg odre\u0111enog mi\u0161i\u0107a nakon treninga snage traje od 24 do 72 sata. Uzimaju\u0107i u obzir vrijeme regeneracije, pobrinite se da planirate svoju rutinu treninga i koli\u010dinu jedinica unutar tjedan dana u skladu s tim, za svaku specifi\u010dnu mi\u0161i\u0107nu skupinu<\/span>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u20133]&nbsp;<\/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\/04\/iStock-610576810-1124x749.jpg\" alt=\"Najbolje vje\u017ebe za le\u0111a\" class=\"wp-image-354112\" width=\"843\" height=\"562\" title=\"Najbolje vje\u017ebe za le\u0111a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.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=\"9_najucinkovitijih_vjezbi_za_leda_trapezne_misice_i_najsiri_ledni_misic\"><\/span>9 naju\u010dinkovitijih vje\u017ebi za le\u0111a, trapezne mi\u0161i\u0107e i naj\u0161iri le\u0111ni mi\u0161i\u0107<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za izvo\u0111enje svih tih vje\u017ebi trebat \u0107e vam osnovna oprema dostupna u svakoj teretani, kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podesiva klupa<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dvoru\u010dni uteg<\/a> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plo\u010dama<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dni utezi<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/visenamenska-sipka-za-zgibove-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ipka za zgibove<\/a> i sprava za povla\u010denja. <strong>Sve su te vje\u017ebe prikladne i za po\u010detnike i za napredne sporta\u0161e <\/strong>te se prilago\u0111avaju njihovoj razini na\u010dinom izvo\u0111enja vje\u017ebe i te\u017einom koja se upotrebljava za otpor. Na vama je kako \u0107ete kombinirati osnovne vje\u017ebe s njihovim varijacijama. Pomo\u0107u tih vje\u017ebi, mo\u0107i \u0107ete osmisliti slo\u017eenu rutinu vje\u017ebanja za svoja le\u0111a, od velikih mi\u0161i\u0107a kao \u0161to su va\u0161i trapezni mi\u0161i\u0107i <em>(m. trapezius)<\/em> i naj\u0161iri le\u0111ni mi\u0161i\u0107 <em>(m. latissimus dorsi)<\/em>, kao i manji me\u0111ulopati\u010dni mi\u0161i\u0107i. Uklju\u010divanje svega toga na kraju \u0107e vas dovesti do dobro oblikovane le\u0111ne muskulature.<\/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_Mrtvo_dizanje\"><\/span>1. Mrtvo dizanje<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. Uhvatite dvoru\u010dni uteg s dlanovima prema dolje u \u0161irini ramena. Lagano savijte koljena, dr\u017eite le\u0111a uspravno, a glavu u ravnini s kralje\u017enicom. Aktivirajte svoju jezgru.<\/li><li><strong>Izvo\u0111enje: <\/strong>Aktiviranjem mi\u0161i\u0107a kukova i le\u0111a glatko podi\u017eite uteg od tla sve dok koljena i trup ne budu ravni. Putanja \u0161ipke trebala bi biti to\u010dno ispred va\u0161ih nogu. Zatim udahnite i kontrolirano spustite uteg na pod. Ponovite.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>savijanje le\u0111a, upotreba neprikladne te\u017eine, kratak raspon pokreta, nekontrolirano kretanje, naginjanje glave naprijed ili natrag<\/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\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Kako pravilno izvesti mrtvo dizanje?\" class=\"wp-image-354068\" title=\"Kako pravilno izvesti mrtvo dizanje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Mrtvo dizanje s dvostrukim jednoru\u010dnim utegom \/ girjom<\/h4>\n\n\n\n<p>Jednoru\u010dni utezi mogu se upotrebljavati kao alternativa dvoru\u010dnom. Uhvatite svoje utege s dlanovima prema dolje i podignite ih slijede\u0107i liniju ispred va\u0161ih nogu. Tako\u0111er mo\u017eete upotrijebiti girje. Stavite 2 girje na bo\u010dne strane stopala i izvedite mrtvo dizanje.<\/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. Sumo mrtvo dizanje<\/h4>\n\n\n\n<p>Sumo mrtvo dizanje omogu\u0107uje vam da malo vi\u0161e anga\u017eirate gluteuse i unutarnju stranu bedara. Stanite ispred dvoru\u010dnog utega u stavu malo \u0161irem od ramena, s no\u017enim prstima okrenutima jedni od drugih. Uhvatite uteg otprilike u \u0161irini kukova ili malo u\u017ee. Ba\u0161 kao i kod obi\u010dnog mrtvog dizanja, usredoto\u010dite se na aktiviranje sredi\u0161njeg dijela i dr\u017eanje le\u0111a ravnima.<\/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. Mrtvo dizanje s trap \u0161ipkom<\/h4>\n\n\n\n<p>Umjesto toga, poku\u0161ajte izvoditi mrtvo dizanje s trap \u0161ipkom. Trap \u0161ipka osobito je korisna ako patite od problema s donjim dijelom le\u0111a jer vas prisiljava da puno vi\u0161e anga\u017eirate mi\u0161i\u0107e nogu. Stanite na sredinu trap \u0161ipke, uhvatite ru\u010dke sa svake strane i izvedite vje\u017ebu kako je opisano za uobi\u010dajeno mrtvo dizanje.<\/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=\"4473,36322,48829,67360,86389,86401\" ><\/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_Veslanje_u_pretklonu\"><\/span>2. Veslanje u pretklonu<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 i lagano savijte koljena. Nagnite se malo naprijed, dr\u017eite le\u0111a uspravno, ramena odmaknuta od u\u0161iju, a glavu u liniji s kralje\u017enicom. Uhvatite uteg s dlanovima prema dolje u \u0161irini ramena i podignite ga do visine koljena.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Povucite uteg prema bokovima, ste\u017eu\u0107i le\u0111ne mi\u0161i\u0107e i izdi\u0161u\u0107i. Spustite ga natrag do koljena kontrolirano. Ponovite.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>zaobljivanje le\u0111a, ispravljanje koljena, nedovoljan nagib trupa, kratak 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\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Kako pravilno izvesti veslanje u pretklonu?\" class=\"wp-image-353956\" title=\"Kako pravilno izvesti veslanje u pretklonu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Veslanje u pretklonu s jednoru\u010dnim utezima \/ girjama<\/h4>\n\n\n\n<p>Ako nemate jednoru\u010dni uteg pri ruci, mo\u017eete izvesti ovu vje\u017ebu pomo\u0107u dvaju <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dnih utega <\/a>ili&nbsp;<a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girji<\/a>. Uhvatite ih s dlanovima prema dolje i povucite ih prema svom struku. Va\u0161e dr\u017eanje treba biti isto kao kad se koristite dvoru\u010dnim utegom.<\/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=\"3_Veslanje_na_spravi\"><\/span>3. Veslanje na spravi<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 okrenuti prema donjoj remenici. Stavite stopala na platformu na suprotnom kraju klupe. Neka vam koljena budu blago savijena, le\u0111a ravna, lopatice stisnite prema sredini le\u0111a, a glava neka bude u ravnini s kralje\u017enicom. Objema rukama dr\u017eite pri\u010dvr\u0161\u0107eni adapter u obliku slova V s ru\u010dkama na oba kraja.<\/li><li><strong>Izvo\u0111enje: <\/strong>Izdi\u0161u\u0107i i ste\u017eu\u0107i le\u0111ne mi\u0161i\u0107e, povucite ru\u010dku adaptera prema trbuhu. Va\u0161i laktovi trebaju biti usmjereni natrag. U zavr\u0161noj fazi pokreta spojite ramena. Po \u017eelji, mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Zatim se uz udah kontrolirano vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>previ\u0161e savijanja i naginjanja le\u0111a naprijed-natrag, zaobljivanje le\u0111a, povla\u010denje ramena prema u\u0161ima, nedovoljan raspon pokreta, zamahivanje le\u0111ima<\/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\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Kako pravilno izvesti veslanje na spravi?\" class=\"wp-image-353970\" title=\"Kako pravilno izvesti veslanje na spravi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Veslanje na spravi sa \u0161irokim hvatom<\/h4>\n\n\n\n<p>Mo\u017eete upotrijebiti nastavak s ravnom \u0161ipkom za spravu za veslanje s niskim remenicama, \u0161to omogu\u0107uje \u0161iri hvat. To dodatno uklju\u010duje va\u0161e ruke i trapezne mi\u0161i\u0107e. Izvedite vje\u017ebu potpuno isto kao s V-\u0161ipkom.<\/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. Veslanje na spravi jednom rukom<\/h4>\n\n\n\n<p>Upotreba adaptera za jednu ruku omogu\u0107uje vam da vje\u017ebate svaku stranu zasebno. To vam mo\u017ee pomo\u0107i da posvetite vi\u0161e pa\u017enje pravilnom uklju\u010divanju mi\u0161i\u0107a.<\/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=\"4_Zgibovi_sa_sirokim_hvatom\"><\/span>4. Zgibovi sa \u0161irokim 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>Uhvatite se za \u0161ipku za zgibove koriste\u0107i se hvatom s dlanovima prema dolje u \u0161irini ramena. Aktivirajte sredi\u0161nji dio i stisnite&nbsp;lopatice&nbsp;dolje i natrag.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdisaj aktivirajte mi\u0161i\u0107e le\u0111a i ruku te se po\u010dnite kontrolirano povla\u010diti. Usmjerite prsa prema \u0161ipki. Nakon \u0161to podignete glavu malo iznad razine \u0161ipke, po\u010dnite se polako spu\u0161tati dok udi\u0161ete. Vratite se u po\u010detni polo\u017eaj. Objesite se o \u0161ipku i skupite lopatice te ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zamahivanje tijelom, nedovoljan raspon pokreta, zaobljivanje le\u0111a, nestiskanje lopatica, kori\u0161tenje zamasima nogama za podizanje, pretjerano naginjanje natrag.<\/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\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Kako pravilno izvesti zgibove sa \u0161irokim hvatom?\" class=\"wp-image-353984\" title=\"Kako pravilno izvesti zgibove sa \u0161irokim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zgibovi uz pomo\u0107 trake za otpor<\/h4>\n\n\n\n<p>U slu\u010daju da ne mo\u017eete izvoditi zgibove bez pomo\u0107i, mo\u017eda \u0107ete htjeti upotrijebiti dugu <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">traku za otpor<\/a>. \u0160to je ve\u0107i otpor, to \u0107e vi\u0161e pomo\u0107i va\u0161im zgibovima, \u010dine\u0107i ih lak\u0161ima. Pri\u010dvrstite traku na \u0161ipku i stavite jedno ili oba stopala u petlju na dnu. Kad budete visjeli s dijelom svoje te\u017eine raspore\u0111enim na traku, izvedite zgibove kako je gore opisano.<\/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. Zgibovi uz pomo\u0107 sprave<\/h4>\n\n\n\n<p>Neke teretane opremljene su spravama za zgibove, koje vam omogu\u0107uju postavljanje utega za protute\u017eu. Ta te\u017eina zapravo smanjuje va\u0161u tjelesnu te\u017einu na spravi, olak\u0161avaju\u0107i vje\u017ebu. To je idealno polazi\u0161te za po\u010detnike koji ne mogu izvesti zgib ni uz pomo\u0107 trake za otpor. Kad se redovito koristite spravom za zgibove, trebali biste postupno smanjivati protute\u017eu, tako da postanete ja\u010di u procesu.<\/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. Zgibovi s optere\u0107enjem<\/h4>\n\n\n\n<p>S druge strane, mo\u017eete u\u010diniti vje\u017ebu jo\u0161 izazovnijom uz <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" class=\"ek-link\"><strong>prsluke s utezima<\/strong><\/a> ili dodatne utege koje postavite izme\u0111u koljena ili ih pri\u010dvrstite na <a href=\"https:\/\/gymbeam.hr\/pojas-za-dodatno-opterecenje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pojas za optere\u0107enje<\/strong><\/a>. Takav pojas mo\u017ee biti opremljen dodatnim plo\u010dama za utege ili girjom.<\/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=\"5_Povlacenje_sa_sirokim_hvatom\"><\/span>5. Povla\u010denje sa \u0161irokim 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>Sjednite okrenuti prema spravi sa sajlom. Stavite stopala cijelom povr\u0161inom na prostirku. Dr\u017eite le\u0111a uspravno, a glavu u liniji s kralje\u017enicom. Podignite ruke i uhvatite \u0161ipku s dlanovima prema dolje hvatom koji je ne\u0161to \u0161iri od ramena.<\/li><li><strong>Izvo\u0111enje: <\/strong>Povucite upravlja\u010d prema dolje iza vrata dok aktivirate mi\u0161i\u0107e le\u0111a i izdi\u0161ete. Po \u017eelji, mo\u017eete ostati u tom polo\u017eaju 1 \u2013 2 sekunde. Udi\u0161u\u0107i, kontrolirano se vratite u po\u010detni polo\u017eaj. Ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>nedovoljan raspon pokreta, prekomjerno naginjanje naprijed ili naginjanje le\u0111a, pokreti zamaha.<\/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\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Kako pravilno izvesti povla\u010denje sa \u0161irokim hvatom?\" class=\"wp-image-353998\" title=\"Kako pravilno izvesti povla\u010denje sa \u0161irokim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Povlacenje_s_obrnutim_hvatom\"><\/span>6. Povla\u010denje s obrnutim 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>: Sjednite okrenuti prema spravi sa sajlama. Stavite stopala cijelom povr\u0161inom na prostirku. Dr\u017eite le\u0111a uspravno s laganim nagibom unatrag. Podignite ruke i uhvatite \u0161ipku hvatom odozdo koji je ne\u0161to u\u017ei od ramena.<\/li><li><strong>Izvo\u0111enje: <\/strong>Povucite upravlja\u010d prema dolje ispred prsa dok aktivirate mi\u0161i\u0107e le\u0111a i ruku i izdi\u0161ete. Po \u017eelji, mo\u017eete ostati u tom polo\u017eaju 1 \u2013 2 sekunde. Dok udi\u0161ete, vratite se kontrolirano u po\u010detni polo\u017eaj. Ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>nedovoljan raspon pokreta, prekomjerno naginjanje naprijed ili naginjanje le\u0111a, pokreti zamaha.<\/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\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Kako pravilno izvesti povla\u010denje s obrnutim hvatom?\" class=\"wp-image-354012\" title=\"Kako pravilno izvesti povla\u010denje s obrnutim hvatom?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Povla\u010denje s obrnutim hvatom jednom rukom<\/h4>\n\n\n\n<p>Pri\u010dvrstite ru\u010dku s D-adapterom na remenicu i uhvatite je s dlanovima prema dolje. Povucite prema ramenu. Dovr\u0161ite seriju sa svakom rukom. Tako mo\u017eete posvetiti vi\u0161e pa\u017enje pravilnoj aktivaciji mi\u0161i\u0107a.<\/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_Potisak_u_pretklonu_s_jednorucnim_utezima\"><\/span>7. Potisak u pretklonu s jednoru\u010dnim utezima<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 klupu podignutu pod kutom od 30 do 45 stupnjeva, s prsima prema dolje na naslonu. Glavu dr\u017eite u liniji s kralje\u017enicom, a ramena odmaknite od u\u0161iju. Dr\u017eite ruke ispru\u017eene ispred prsa i aktivirajte jezgru.<\/li><li><strong>Izvo\u0111enje<\/strong>: Povucite utege prema prsima, aktiviraju\u0107i le\u0111ne mi\u0161i\u0107e i izdi\u0161u\u0107i. Laktovi bi trebali biti usmjereni od tijela. U zavr\u0161noj fazi pokreta skupite lopatice. Po \u017eelji, mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Vratite se kontrolirano u po\u010detni polo\u017eaj uz udah. Ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>zamah, nedovoljan 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\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Kako pravilno izvesti potisak u pretklonu s jednoru\u010dnim utezima\" class=\"wp-image-354026\" title=\"Kako pravilno izvesti potisak u pretklonu s jednoru\u010dnim utezima\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Potisak u pretklonu s girjama<\/h4>\n\n\n\n<p>Umjesto toga, jednoru\u010dni utezi mogu se zamijeniti girjama. Vje\u017eba se izvodi potpuno isto.<\/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. Potisak u pretklonu s dvoru\u010dnim utezima<\/h4>\n\n\n\n<p>Jednoru\u010dni utezi tako\u0111er se mogu zamijeniti dvoru\u010dnim utegom. Me\u0111utim, u tom slu\u010daju va\u0161 \u0107e raspon pokreta biti manji, \u0161to \u0107e u manjoj mjeri aktivirati va\u0161e le\u0111ne mi\u0161i\u0107e.<\/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_Jednorucno_veslanje_s_utegom\"><\/span>8. Jednoru\u010dno veslanje 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>: Stavite desno koljeno na vodoravnu klupu, nagnite se naprijed i oslonite se desnom rukom na klupu, ruke potpuno ispru\u017eene. Neka vam le\u0111a budu u prirodnoj krivulji, a glava u liniji s kralje\u017enicom. Lijevom rukom uhvatite uteg.<\/li><li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, privucite uteg prema struku. Neka vam lakat bude usmjeren gore, a le\u0111a u stabilnom polo\u017eaju tijekom cijelog pokreta. Po \u017eelji, mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Zatim kontrolirano spustite uteg dok udi\u0161ete. Ponovite vje\u017ebu. Napravite seriju za svaku ruku.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>nedovoljan raspon pokreta, zamahivanje, zaobljivanje le\u0111a.<\/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\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Kako pravilno izvesti jednoru\u010dno veslanje s utegom\" class=\"wp-image-354040\" title=\"Kako pravilno izvesti jednoru\u010dno veslanje s utegom\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dno veslanje s girjom<\/h4>\n\n\n\n<p>Jednoru\u010dni uteg mo\u017ee se zamijeniti <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girjom<\/a>. Sama vje\u017eba izvodi se potpuno isto.<\/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. Gorila veslanje<\/h4>\n\n\n\n<p>Za ovu varijantu ne\u0107e vam trebati klupa, samo dvije girje. Ustanite s nogama na udaljenosti ne\u0161to \u0161iroj od ramena. Postavite girje izme\u0111u stopala. Savijte koljena i nagnite se naprijed, dr\u017ee\u0107i le\u0111a ravnima. Uhvatite obe girje i prinesite ih prsima dok izdi\u0161ete. Va\u0161i savijeni laktovi trebaju biti usmjereni gore. Po \u017eelji, mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Polako spustite girje i ponovite.<\/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_Povlacenje_sajle_stojeci\"><\/span>9. Povla\u010denje sajle stoje\u0107i<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 licem prema spravi sa sajlom, sa stopalima paralelnima s kukovima. Lagano savijte koljena i nagnite se naprijed, dr\u017ee\u0107i le\u0111a uspravno. Glava vam treba ostati u liniji s kralje\u017enicom, a ramena povu\u010dena prema dolje. Uhvatite ravnu \u0161ipku pri\u010dvr\u0161\u0107enu na remenicu s dlanovima prema dolje u \u0161irini ramena. Ruke bi vam trebale biti ispru\u017eene ispred vas.<\/li><li><strong>Izvo\u0111enje: <\/strong>Spustite \u0161ipku prema bedrima uz izdisaj, ste\u017eu\u0107i le\u0111ne mi\u0161i\u0107e. Usredoto\u010dite se na stezanje naj\u0161ireg le\u0111nog mi\u0161i\u0107a i povla\u010denje lopatica zajedno. Osim toga, tako\u0111er se usredoto\u010dite na odr\u017eavanje jezgre aktiviranom tijekom vje\u017ebe. Nakon \u0161to dosegnete taj polo\u017eaj, mo\u017eete ga po \u017eelji zadr\u017eati 1 \u2013 2 sekunde. Udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj. Ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong> zaobljivanje le\u0111a, zamah, nedovoljan raspon pokreta, pretjerano ili nedovoljno naginjanje naprijed.<\/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\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Kako pravilno izvesti povla\u010denje sajle stoje\u0107i?\" class=\"wp-image-354054\" title=\"Kako pravilno izvesti povla\u010denje sajle stoje\u0107i?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_slijedi\"><\/span>\u0160to slijedi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako tra\u017eite ideje za vje\u017ebanje le\u0111a kod ku\u0107e, svakako pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bol u le\u0111ima.<\/strong><\/a><\/li><li>Za opu\u0161tanje i istezanje uko\u010denih mi\u0161i\u0107a le\u0111a, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 u\u010dinkovitih vje\u017ebi za rastere\u0107enje vratne i torakalne kralje\u017enice.<\/strong><\/a><\/li><li>Ako tra\u017eite vje\u017ebe koje \u0107e vam pomo\u0107i da razvijete mi\u0161i\u0107e prsa, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 najboljih vje\u017ebi za prsa.<\/strong><\/a><\/li><li>Ako \u017eelite pro\u0161iriti svoju rutinu vje\u017ebanja nekim u\u010dinkovitim vje\u017ebama za tricepse, svakako pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 najboljih vje\u017ebi za tricepse.<\/strong><\/a><\/li><li>\u017delite li nau\u010diti kako pravilno planirati svoj program treninga? Ako je tako, nemojte propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako napraviti kvalitetan plan vje\u017ebanja \u2013 savjeti, treninzi i naj\u010de\u0161\u0107e gre\u0161ke.<\/strong><\/a><\/li><li>Ako \u017eelite saznati vi\u0161e o idealnom rasponu ponavljanja prema va\u0161im ciljevima, svakako pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko ponavljanja trebate raditi kako biste smr\u0161avjeli ili dobili mi\u0161i\u0107nu masu?<\/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_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sna\u017ena i dobro oblikovana le\u0111na muskulatura izgleda sjajno, ali tako\u0111er doprinosi va\u0161em dr\u017eanju tijekom treninga, kao i svakodnevnih aktivnosti. <strong>Nijedan plan treninga nije potpun bez u\u010dinkovitih vje\u017ebi za le\u0111a. <\/strong>Obogatite svoj plan mrtvim dizanjem, povla\u010denjem sajle ili prednjim podizanjima i isprobajte varijacije koje su vam dostupne. Ostale u\u010dinkovite vje\u017ebe za va\u0161e le\u0111ne mi\u0161i\u0107e uklju\u010duju <strong>T-veslanje ili hiperekstenzije<\/strong>. Sve navedene vje\u017ebe pomo\u0107i \u0107e vam u rastu i ja\u010danju le\u0111nih mi\u0161i\u0107a. Kako biste postigli najbolje rezultate, ne zaboravite se usredoto\u010diti na pravilnu tehniku i progresivno optere\u0107enje. Vje\u017ebe za le\u0111a izvodite 2 do 3 puta tjedno. Kad ih budete planirali, nikad ne zaboravite uzeti u obzir vrijeme za regeneraciju mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako je tako, podijelite ga sa svojim prijateljima i nadahnite ih da pobolj\u0161aju svoju rutinu vje\u017ebanja le\u0111a.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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 oja\u010dati le\u0111a? Isprobajte ovih 9 vje\u017ebi i njihove varijacije koriste\u0107i se razli\u010ditim rekvizitima za vje\u017ebanje za slo\u017eeni rast le\u0111nih mi\u0161i\u0107a.<\/p>\n","protected":false},"author":129,"featured_media":354085,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7184,7478,7256,6404],"filter_section":[],"filter_attribute":[13021,13014,13026,13025,13023],"class_list":{"0":"post-356011","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":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-chrbat","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-treningove-plany","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najboljih vje\u017ebi za le\u0111a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolje vje\u017ebe za rast mi\u0161i\u0107a le\u0111a i u snazi i u obujmu. 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