{"id":382096,"date":"2022-07-04T15:59:01","date_gmt":"2022-07-04T13:59:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382096"},"modified":"2022-10-13T14:53:52","modified_gmt":"2022-10-13T12:53:52","slug":"11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/","title":{"rendered":"13 najboljih vje\u017ebi s loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/#Kako_vjezbati_trbusne_misice_pomocu_lopte_za_vjezbanje\" title=\"Kako vje\u017ebati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u lopte za vje\u017ebanje?\">Kako vje\u017ebati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u lopte za vje\u017ebanje?<\/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\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/#13_ucinkovitih_vjezbi_s_loptom_za_vjezbanje_trbusnih_misica\" title=\"13 u\u010dinkovitih vje\u017ebi s loptom za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a\">13 u\u010dinkovitih vje\u017ebi s loptom za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a<\/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\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/#Vjezbanje_s_loptom_za_jacanje_jezgre_tijela\" title=\"Vje\u017ebanje s loptom za ja\u010danje jezgre tijela\">Vje\u017ebanje s loptom za ja\u010danje jezgre tijela<\/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\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/#Sto_sada\" title=\"\u0160to sada?\">\u0160to sada?<\/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\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Postaju li vam dosadne klasi\u010dne vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e, poput trbu\u0161njaka? Ili osje\u0107ate da stagnirate i&nbsp;<strong>trebate novi poticaj za trening? <\/strong>Imamo rje\u0161enje za vas u obliku u\u010dinkovitih vje\u017ebi s loptom za vje\u017ebanje. Ovaj dio opreme nije samo za sjedenje, nego je tako\u0111er odli\u010dan za pravilno vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a. Uklju\u010dit \u0107ete <strong>jezgru tijela, donji dio trbuha i kose trbu\u0161ne mi\u0161i\u0107e,<\/strong> zahvaljuju\u0107i \u010demu \u0107ete sveobuhvatno djelovati na taj problemati\u010dni dio.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lopta za vje\u017ebanje<\/a> prakti\u010dan je rekvizit za vje\u017ebanje koji mo\u017eete kupiti za svoj dom ili upotrebljavati u teretani. Njena je glavna prednost <strong>uklju\u010divanje dubokog stabilizacijskog sustava kralje\u017enice,<\/strong> koji nam poma\u017ee u odr\u017eavanju ravnote\u017ee. Zahvaljuju\u0107i tome, poradit \u0107ete na svojim sposobnostima koordinacije, \u0161to \u0107ete tako\u0111er cijeniti u svakom sportu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/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=\"Kako_vjezbati_trbusne_misice_pomocu_lopte_za_vjezbanje\"><\/span>Kako vje\u017ebati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u lopte za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lopte za vje\u017ebanje<\/a>, trebat \u0107e vam <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-yellow-grey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prostirka za vje\u017ebanje<\/a> i puno prostora oko vas. Birajte izme\u0111u vje\u017ebi u nastavku one koje \u017eelite uklju\u010diti u svoju rutinu treninga. Mo\u017eete ih dodati za ja\u010danje drugih dijelova tijela ili ih pretvoriti u zaseban trening. Za postizanje rezultata va\u017eno je izvoditi te vje\u017ebe redovito, po mogu\u0107nosti 2 \u2013 4 puta tjedno. Postupno pove\u0107avajte intenzitet vje\u017ebi ili dodajte broj ponavljanja ili serija. Ali ne zaboravite dati svojim trbu\u0161nim mi\u0161i\u0107ima vremena da se regeneriraju i pospje\u0161ite rezultate kvalitetnom <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranom<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odradite HIIT trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Odaberite 4 \u2013 6 vje\u017ebi<\/li><li>Jedna vje\u017eba 30 sekundi, a zatim odmor 30 sekundi<\/li><li>Slijedi jo\u0161 jedna vje\u017eba i nakon \u0161to ih sve odradite, serija je gotova<\/li><li>napravite pauzu od 1 \u2013 2 minute izme\u0111u svake serije<\/li><li>Napravite 3 \u2013 4 pune serije<\/li><\/ul>\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\">Isprobajte kru\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Odaberite 4 \u2013 6 vje\u017ebi<\/li><li>Napravite 8 \u2013 20 ponavljanja svake vje\u017ebe<\/li><li>za izometrijske vje\u017ebe kao \u0161to je plenk, poku\u0161ajte se zadr\u017eati u polo\u017eaju barem 15 sekundi<\/li><li>Napravite 3 \u2013 4 pune serije<\/li><li>napravite pauzu od 1 \u2013 2 minute izme\u0111u svake serije<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tako\u0111er \u017eelite dodati vje\u017ebe s loptom za vje\u017ebanje stra\u017enjice, prona\u0107i \u0107ete ih u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 u\u010dinkovitih vje\u017ebi za jezgru i stra\u017enjicu s loptom za fitness.<\/strong><\/a><\/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\/06\/jpg6-1124x693.jpg\" alt=\"Vje\u017ebe s loptom za trbu\u0161ne mi\u0161i\u0107e\" class=\"wp-image-378521\" width=\"843\" height=\"520\" title=\"Vje\u017ebe s loptom za trbu\u0161ne mi\u0161i\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-2048x1262.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=\"13_ucinkovitih_vjezbi_s_loptom_za_vjezbanje_trbusnih_misica\"><\/span>13 u\u010dinkovitih vje\u017ebi s loptom za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nastavku \u0107ete na\u0107i <strong>vje\u017ebe za donji dio trbuha, jezgru tijela, bokove i kose trbu\u0161ne mi\u0161i\u0107e. <\/strong>Mo\u017eete isprobati osnovnu ili naprednu ina\u010dicu. Poku\u0161ajte ih raditi polako i kontrolirano jer zahtijevaju stabilnost i koordinaciju. Prije samog treninga nemojte zaboraviti lagano se zagrijati (tr\u010danje na mjestu ili uz <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017ee za preskakanje<\/a>). Zatim pokrenite cijelo tijelo istezanjem. Nakon vje\u017ebanja odvojite nekoliko minuta za ponovno istezanje.<\/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. Plenk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite polo\u017eaj plenka rukama i postavite ih pribli\u017eno ispod ramena. Ispru\u017eite noge i stavite stopala i potkoljenice na loptu. Obgrlite jezgru, umirite tijelo i poku\u0161ajte ga dr\u017eati u ravnoj liniji.<\/li><li><strong>Izvo\u0111enje:<\/strong>&nbsp;Slobodno di\u0161ite, \u010dvrsto dr\u017eite tijelo i poku\u0161ajte zadr\u017eati taj polo\u017eaj najmanje 15 sekundi. Vje\u017ebu mo\u017eete pojednostavniti pomicanjem ruku bli\u017ee lopti, koja \u0107e vam do\u0107i ispod bedara. S druge strane, te\u017ea je opcija podizanje jedne ruke, vra\u0107anje i ponavljanje cijelog procesa s drugom rukom.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pretjerano podizanje zdjelice gore.<\/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\/06\/Plank.gif\" alt=\"Kako izvesti plenk na lopti?\" class=\"wp-image-378027\" title=\"Kako izvesti plenk na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dni plenk<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na jednu stranu blizu lopte i oslonite se na nju podlakticom. Mo\u017eete staviti drugu ruku na kuk. Potpuno ispru\u017eite noge ili stavite jednu nogu ispred druge radi bolje stabilnosti. U\u010dvrstite svoju jezgru i poku\u0161ajte dr\u017eati tijelo u ravnoj liniji.<\/li><li><strong>Izvo\u0111enje:<\/strong>&nbsp;Slobodno di\u0161ite, \u010dvrsto dr\u017eite tijelo i poku\u0161ajte zadr\u017eati taj polo\u017eaj najmanje 15 sekundi. Zatim promijenite stranu. Vje\u017ebu mo\u017eete ote\u017eati podizanjem nadlaktice prema stropu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pretjerano podizanje zdjelice gore, pretjerano spu\u0161tanje kukova na tlo.<\/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\/06\/Side-Plank.gif\" alt=\"Kako izvesti plenk na lopti?\" class=\"wp-image-378072\" title=\"Kako izvesti plenk na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V-podizanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, stavite loptu za vje\u017ebanje izme\u0111u gle\u017enjeva i \u010dvrsto je pritisnite. Ispru\u017eite noge i podignite ruke iznad glave.<\/li><li><strong>Izvo\u0111enje:<\/strong> Udahnite, u\u010dvrstite svoju jezgru i uz izdah podignite noge s loptom iznad tijela. Podignite ruke u isto vrijeme. Kad lopta bude iznad sredi\u0161ta tijela, uhvatite je rukama. Zatim stavite loptu iznad glave dok su vam stopala malo iznad tla ili na njemu. Ponovno udahnite i pomaknite loptu natrag izme\u0111u gle\u017enjeva istim pokretom. Cijelo vrijeme priti\u0161\u0107ite donji dio le\u0111a o tlo. Vje\u017ebu mo\u017eete pojednostavniti savijanjem nogu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljna uklju\u010denost trbu\u0161nih mi\u0161i\u0107a, podizanje donjeg dijela le\u0111a od tla, 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Ball-Pass.gif\" alt=\"Kako izvesti v-podizanja na lopti?\" class=\"wp-image-377922\" title=\"Kako izvesti v-podizanja na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kotrljanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na prostirku s laktovima oslonjenima na&nbsp;loptu. Stopala i potkoljenice ostaju na tlu, zdjelica se nalazi otprilike iznad koljena. Aktivirajte jezgru tijela.<\/li><li><strong>Izvo\u0111enje:<\/strong> Udahnite i istovremeno se po\u010dnite kotrljati naprijed po lopti dok vam le\u0111a ne budu ravna. \u0160to dalje stignete, vje\u017eba \u0107e biti te\u017ea. Zatim se s izdahom kontrolirano vratite u po\u010detni polo\u017eaj i potom ravno u jo\u0161 jedno ponavljanje. Napredni pojedinci mogu to isprobati dok stoje. Radi se tako da se polako saginjete prema lopti, oslonite na nju podlakticama, spustite se do tog polo\u017eaja i na kraju u\u0111ete u plenk. Zatim se aktivacijom trbu\u0161nih mi\u0161i\u0107a kontrolirano vratite.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, mali opseg 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\/06\/Roll-Out.gif\" alt=\"Kako vje\u017ebati kotrljanje lopte za ja\u010danje jezgre tijela?\" class=\"wp-image-378057\" title=\"Kako vje\u017ebati kotrljanje lopte za ja\u010danje jezgre tijela?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:21px\" 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=\"30209,30209,30209,48742,46033,29117,58828,62755,49012,49021\" ><\/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<h3 class=\"wp-block-heading\">5. Obrnuti trbu\u0161njak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, stavite loptu za vje\u017ebanje izme\u0111u gle\u017enjeva i \u010dvrsto je pritisnite. Ispru\u017eite noge i postavite ruke uz tijelo. Ruke mo\u017eete staviti ispod stra\u017enjice sa strane i tako lak\u0161e dr\u017eati donji dio le\u0111a na prostirki.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdisaj aktivirajte trbu\u0161ne mi\u0161i\u0107e, podignite loptu s prostirke lagano savijenih nogu i prinesite je glavi. Usredoto\u010dite se na donji dio le\u0111a, koji bi trebao ostati na prostirki. Uz udah se vratite u po\u010detni polo\u017eaj (bez spu\u0161tanja lopte na tlo) i ponovite vje\u017ebu. Po\u010detnici mogu jo\u0161 malo saviti noge.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;mali raspon pokreta, podizanje le\u0111a s prostirke, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/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\/06\/Lying-Reverse-Crunch.gif\" alt=\"Kako izvesti obrnuti trbu\u0161njak na lopti?\" class=\"wp-image-377967\" title=\"Kako izvesti obrnuti trbu\u0161njak na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obrnuti trbu\u0161njak s podignutim kukovima<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, stavite loptu za vje\u017ebanje izme\u0111u gle\u017enjeva i \u010dvrsto je pritisnite. Noge mo\u017eete ostaviti lagano savijene, a ruke postaviti uz tijelo. Ruke mo\u017eete podmetnuti ispod stra\u017enjice sa strane i tako lak\u0161e dr\u017eati donji dio le\u0111a na prostirki.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdah aktivirajte trbu\u0161ne mi\u0161i\u0107e, podignite loptu s prostirke nogama i prinesite je glavi. Kad bude gore, podignite zdjelicu samo nekoliko centimetara iznad tla. Zatim je uz udah kontrolirano vratite natrag i vratite se u po\u010detni polo\u017eaj (bez spu\u0161tanja lopte na tlo). Zatim napravite jo\u0161 jedno ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Reverse-Crunch-Hips-Up.gif\" alt=\"Kako vje\u017ebati obrnuti trbu\u0161njak s podignutim kukovima?\" class=\"wp-image-378042\" title=\"Kako vje\u017ebati obrnuti trbu\u0161njak s podignutim kukovima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Piramida<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite polo\u017eaj plenka rukama i postavite ih pribli\u017eno ispod ramena. Ispru\u017eite noge i stavite stopala i potkoljenice na loptu. Obgrlite jezgru, umirite tijelo i poku\u0161ajte ga dr\u017eati u ravnoj liniji.<\/li><li><strong>Izvo\u0111enje:<\/strong> Aktiviranjem trbu\u0161nih mi\u0161i\u0107a podignite kukove gore i poku\u0161ajte da kukovi budu u liniji s ramenima. Mo\u017eete postupno pove\u0107avati raspon pokreta. Noge i ruke trebaju ostati ispru\u017eene. Ostanite u gornjem polo\u017eaju 1 \u2013 2 sekunde pa se vratite u po\u010detni polo\u017eaj plenka i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a u po\u010detnom polo\u017eaju.<\/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\/06\/Pike.gif\" alt=\"Kako izvesti piramidu na lopti?\" class=\"wp-image-378012\" title=\"Kako izvesti piramidu na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Lak\u0161a verzija: privla\u010denje lopte u plenku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite polo\u017eaj plenka rukama i postavite ih pribli\u017eno ispod ramena. Ispru\u017eite noge i stavite stopala i potkoljenice na loptu. Obgrlite jezgru, umirite tijelo i poku\u0161ajte ga dr\u017eati u ravnoj liniji.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zakotrljajte loptu povla\u010de\u0107i koljena prema prsima. Zatim se vratite u polo\u017eaj plenka i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje 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\/06\/Tuck-ups.gif\" alt=\"Kako izvesti privla\u010denje lopte u plenku?\" class=\"wp-image-378102\" title=\"Kako izvesti privla\u010denje lopte u plenku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Podizanje koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stavite le\u0111a na loptu, savijte koljena i ostavite stopala na prostirki. Savijte ruke i podignite ih ispred prsa. Aktivirajte jezgru.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdah podignite jednu nogu s prostirke do visine na kojoj su vam ruke. Koljenom mo\u017eete lagano dotaknuti dlan, zatim uz udah vratiti stopalo na tlo i nastaviti drugom nogom. Tijekom ove vje\u017ebe usredoto\u010dite se uglavnom na odr\u017eavanje stabilnosti. U po\u010detku trebate samo podi\u0107i stopalo nekoliko centimetara od tla. Zatim poku\u0161ajte pove\u0107ati tu udaljenost sa svakim treningom.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Knee-Drive.gif\" alt=\"Kako izvesti podizanje koljena na lopti?\" class=\"wp-image-377952\" title=\"Kako izvesti podizanje koljena na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Prebacivanje nogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, stavite loptu za vje\u017ebanje izme\u0111u gle\u017enjeva i \u010dvrsto je pritisnite. Noge mo\u017eete ostaviti lagano savijene, a ruke sa strane. One \u0107e vam poslu\u017eiti kao potpora. Stopalima podignite loptu do stropa. Dr\u017eite le\u0111a na prostirki.<\/li><li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, po\u010dnite polagati loptu na jednu stranu (ne mora dodirnuti tlo). U isto vrijeme poku\u0161ajte dr\u017eati ruke i gornji dio le\u0111a na prostirki. Zatim se uz udah vratite u sredinu i polako po\u010dnite polagati loptu na drugu stranu. Vratite se u po\u010detni polo\u017eaj i ponovite. Napredni pojedinci mogu poku\u0161ati dr\u017eati noge \u0161to je mogu\u0107e ravnije i posti\u0107i maksimalan raspon pokreta uz odr\u017eavanje pravilne tehnike.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Windshield-Wipers.gif\" alt=\"Kako izvesti prebacivanje nogu?\" class=\"wp-image-378117\" title=\"Kako izvesti prebacivanje nogu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na loptu za vje\u017ebanje, savijte koljena i ostavite stopala na tlu. Podignite ruke i mo\u017eete ih prekri\u017eiti iza glave. Ovu vje\u017ebu mo\u017eete izvoditi i s rukama prekri\u017eenima u laktovima i dlanovima oslonjenima na glavu pored u\u0161iju.<\/li><li><strong>Izvo\u0111enje:<\/strong> Izvodite trbu\u0161njake aktiviranjem trbu\u0161nih mi\u0161i\u0107a. Udahnite kad ste dolje, izdahnite kad ste gore. Dok se kre\u0107ete gore, samo se gornji dio le\u0111a di\u017ee s lopte. Napredni pojedinci mogu dr\u017eati uteg ili plo\u010du za uteg kako bi pove\u0107ali te\u017einu vje\u017ebe.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljna uklju\u010denost trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/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\/06\/Crunch.gif\" alt=\"Kako izvesti trbu\u0161njake na lopti?\" class=\"wp-image-377937\" title=\"Kako izvesti trbu\u0161njake na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Kosi trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na loptu za vje\u017ebanje, savijte koljena i ostavite stopala na tlu. Savijte ruke u laktovima i stavite dlanove na glavu pored u\u0161iju.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdah aktivirajte trbu\u0161ne mi\u0161i\u0107e i savijte lijevu stranu tijela prema desnom koljenu. U isto vrijeme usmjerite lakat lijeve ruke prema koljenu desne noge. Kad se kre\u0107ete gore, samo gornji dio le\u0111a treba se dizati s lopte. Zatim se uz udah vratite u po\u010detni polo\u017eaj i izvedite vje\u017ebu u lijevu stranu. Mo\u017eete postupno pove\u0107avati raspon pokreta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljna uklju\u010denost trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/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\/06\/Oblique-Crunch.gif\" alt=\"Kako izvesti trbu\u0161njake na lopti?\" class=\"wp-image-377997\" title=\"Kako izvesti trbu\u0161njake na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Penja\u010di<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Oslonite podlaktice na loptu i ispru\u017eite noge. Zategnite jezgru i poku\u0161ajte dr\u017eati tijelo u ravnoj liniji.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdah podignite jedno stopalo s tla i poku\u0161ajte dotaknuti loptu koljenom. Uz udah se vratite u po\u010detni polo\u017eaj i izvedite vje\u017ebu drugom nogom. Gornji dio tijela treba ostati u stabilnom polo\u017eaju, a pokret dolazi samo iz donjih udova. Nastavite dok ne zavr\u0161ite jednu seriju. Tijekom vje\u017ebe pazite da vam zdjelica ne ide dolje ili gore. Napredni pojedinci mogu isprobati ovu vje\u017ebu s ispru\u017eenim rukama.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pretjerano podizanje ili spu\u0161tanje zdjelice.<\/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\/06\/Mountain-Climber.gif\" alt=\"Kako izvesti penja\u010de na lopti?\" class=\"wp-image-377982\" title=\"Kako izvesti penja\u010de na lopti?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Dugi trbu\u0161njaci<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a, savijte koljena i stavite listove na loptu. Lagano dodirnite glavu prstima i dr\u017eite laktove otvorenima. Ako i dalje imate tendenciju skupljati laktove, prekri\u017eite ruke na prsima.<\/li><li><strong>Izvo\u0111enje:<\/strong> Uz izdah aktivirajte trbu\u0161ne mi\u0161i\u0107e i podignite glavu i gornji dio le\u0111a s prostirke. Donji dio le\u0111a treba ostati na tlu. Uvijek gledajte naprijed i nemojte naginjati glavu. Trebate se samo podi\u0107i nekoliko centimetara. Zatim se uz udah vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>kori\u0161tenje rukama kao polugom, mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Sit-Ups.gif\" alt=\"Kako izvesti duge trbu\u0161njake na lopti?\" class=\"wp-image-378087\" title=\"Kako izvesti duge trbu\u0161njake na lopti?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbanje_s_loptom_za_jacanje_jezgre_tijela\"><\/span>Vje\u017ebanje s loptom za ja\u010danje jezgre tijela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Trening s Fitness loptom za ja\u010danje corea i stabilnosti l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yNUwFEgN5Es?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_sada\"><\/span>\u0160to sada?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako tra\u017eite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e s tjelesnom te\u017einom, prona\u0107i \u0107ete naju\u010dinkovitije u na\u0161em \u010dlanku <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najbolja vje\u017eba s vlastitom te\u017einom za trbu\u0161ne mi\u0161i\u0107e.<\/strong><\/a><\/li><li>Ako nemate puno vremena za vje\u017ebanje, isprobajte <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>U\u010dinkoviti 6-minutni trening za trbu\u0161ne mi\u0161i\u0107e.<\/strong><\/a><\/li><li>Ako su plo\u010dice na trbuhu va\u0161 san, upute kako do\u0107i do njih mo\u017eete prona\u0107i u \u010dlanku <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/?p=356483\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Provjereni vodi\u010d za plo\u010dice: prehrana i rutina vje\u017ebanja za oblikovane trbu\u0161ne mi\u0161i\u0107e.<\/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>Uklju\u010divanje vje\u017ebi s loptom za vje\u017ebanje mo\u017ee biti odli\u010dan na\u010din za <strong>raznolikije vje\u017ebanje, sprje\u010davanje stagnacije i postizanje boljih rezultata <\/strong>te \u0107e sveobuhvatno oja\u010dati va\u0161e trbu\u0161ne mi\u0161i\u0107e i jezgru va\u0161eg tijela. Istovremeno \u0107ete raditi na ravnote\u017ei i koordinaciji. Imamo varijante i za po\u010detnike i za napredne, tako da \u0107e se uklopiti u plan treninga svakog od vas. Osim toga, ako postupno pove\u0107avate te\u017einu vje\u017ebe, dodajete vi\u0161e ponavljanja ili serija, tako\u0111er \u0107ete se pridr\u017eavati <strong>na\u010dela progresivnog preoptere\u0107enja. <\/strong>To je klju\u010dno za rast mi\u0161i\u0107a i oblikovanje bilo kojeg dijela tijela. \u0160tovi\u0161e, ne zaboravite na opu\u0161tanje i dobru prehranu. Oni su tako\u0111er va\u017eni za postizanje rezultata.<\/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 potaknite ih na vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a s loptom.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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 i izvje\u017ebati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u lopte za vje\u017ebanje? U ovom \u0107ete \u010dlanku prona\u0107i u\u010dinkovite vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e, kose trbu\u0161ne mi\u0161i\u0107e i jezgru. Postoje varijante za po\u010detnike i napredne, koje mo\u017eete raditi kod ku\u0107e ili u teretani.<\/p>\n","protected":false},"author":129,"featured_media":378541,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7100,6308,7478,6488],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-382096","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-trening-doma-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>13 najboljih vje\u017ebi s loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako do sna\u017enih trbu\u0161nih mi\u0161i\u0107a pomo\u0107u lopte za vje\u017ebanje? 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