{"id":383726,"date":"2022-07-12T14:17:43","date_gmt":"2022-07-12T12:17:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383726"},"modified":"2022-07-12T14:19:34","modified_gmt":"2022-07-12T12:19:34","slug":"kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/","title":{"rendered":"Kako preskakati u\u017ee? 6 vje\u017ebi i 3 HIIT treninga za intenzivno sagorijevanje kalorija"},"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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#Kako_odabrati_i_pravilno_prilagoditi_svoje_uze_za_preskakanje\" title=\"Kako odabrati i pravilno prilagoditi svoje u\u017ee za preskakanje\">Kako odabrati i pravilno prilagoditi svoje u\u017ee za preskakanje<\/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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#Kako_preskakati_uze\" title=\"Kako preskakati u\u017ee?\">Kako preskakati u\u017ee?<\/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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#6_vjezbi_s_uzetom_za_preskakanje\" title=\"6 vje\u017ebi s u\u017eetom za preskakanje\">6 vje\u017ebi s u\u017eetom za preskakanje<\/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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#Koliko_dugo_trebate_preskakati_Iskoristite_HIIT_za_intenzivno_sagorijevanje_kalorija\" title=\"Koliko dugo trebate preskakati? Iskoristite HIIT za intenzivno sagorijevanje kalorija.\">Koliko dugo trebate preskakati? Iskoristite HIIT za intenzivno sagorijevanje kalorija.<\/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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#Koliko_kalorija_sagorijevate_preskacuci_uze\" title=\"Koliko kalorija sagorijevate preska\u010du\u0107i u\u017ee?\">Koliko kalorija sagorijevate preska\u010du\u0107i u\u017ee?<\/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\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/#Koja_je_poruka_koju_valja_upamtiti\" title=\"Koja je poruka koju valja upamtiti?\">Koja je poruka koju valja upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tra\u017eite li odli\u010dan na\u010din da maksimalno sagorite kalorije i do\u0111ete u formu u najkra\u0107em mogu\u0107em vremenu? Kombinacija HIIT-a i u\u017eeta za preskakanje mo\u017eda je upravo ono \u0161to vam treba. Mo\u017eete odabrati jednu od razina te\u017eine: za <strong>po\u010detnike, srednje i napredne<\/strong> sporta\u0161e i po\u010deti vje\u017ebati. Svaki trening traje cca 33 minute s pauzama. Ili se mo\u017ee smanjiti na samo 14 minuta, \u0161to zna\u010di da \u0107e ova rutina biti idealna za dane kada imate samo vrlo ograni\u010denu koli\u010dinu vremena za vje\u017ebanje, a trebate izvu\u0107i maksimum iz njega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preskakanje u\u017eeta vi\u0161e je od zabavnog na\u010dina za izvo\u0111enje kardio vje\u017ebi. Uklju\u010duje sve mi\u0161i\u0107e, uklju\u010duju\u0107i <strong>gluteuse, trbu\u0161ne mi\u0161i\u0107e i ruke<\/strong>, \u0161to zna\u010di da \u0107ete u\u010dinkovito raditi na tim mi\u0161i\u0107nim skupinama u isto vrijeme. Ovom vrstom vje\u017ebe mo\u017eete lako pobolj\u0161ati svoju <strong>fizi\u010dku kondiciju<\/strong>, \u0161to \u0107e vam dobro do\u0107i ne samo tijekom treninga, ve\u0107 i u svakodnevnom \u017eivotu. Posljednje, ali ne i najmanje va\u017eno, preskakanje u\u017eeta poma\u017ee vam pobolj\u0161ati <strong>koordinaciju, eksplozivnost i izdr\u017eljivost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj \u0107e trening biti idealan za vas bilo da poku\u0161avate <strong>smr\u0161avjeti, pobolj\u0161ati svoju cjelokupnu fizi\u010dku kondiciju ili jednostavno \u017eelite malo o\u017eivjeti svoju rutinu.<\/strong> Jedna od velikih prednosti u\u017eeta za preskakanje je ta \u0161to ga mo\u017eete ponijeti prakti\u010dki kamo god idete, tako da mo\u017eete jednostavno vje\u017ebati bilo da ste u \u0161etnji parkom ili na odmoru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati jo\u0161 vi\u0161e o sjajnim prednostima preskakanja u\u017eeta, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mr\u0161avljenje, pove\u0107anje tjelesne kondicije i 8 drugih razloga za\u0161to po\u010deti preskakati u\u017ee.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_odabrati_i_pravilno_prilagoditi_svoje_uze_za_preskakanje\"><\/span>Kako odabrati i pravilno prilagoditi svoje u\u017ee za preskakanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste ve\u0107 primijetili da postoji <strong>cijeli niz razli\u010ditih vrsta u\u017eadi za preskakanje<\/strong> te da \u010dak ni ovako jednostavan alat nije izbjegao brzu modernizaciju. Jednostavni konop s ru\u010dkama koje se sje\u0107amo iz \u0161kolskih dana zamijenjen je<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\"> podesivim laganim metalnim sajlama <\/a>oblo\u017eenim PVC-om i opremljenim kugli\u010dnim le\u017eajevima za maksimalnu rotaciju. Ova vrsta u\u017eeta za preskakanje obi\u010dno je dostupna s plasti\u010dnim ru\u010dkama, no tr\u017ei\u0161te nudi i u\u017ead s <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aluminijskim ru\u010dkama.<\/a> Ovo \u0107e vam posebno dobro do\u0107i ako vam se dlanovi jako znoje jer ovakva ru\u010dka omogu\u0107uje bolji hvat. Tako\u0111er vam mo\u017eemo preporu\u010diti da isprobate pametno u\u017ee, koje \u0107e umjesto vas obaviti sve va\u0161e brojanje, ili u\u017ee s utezima koje pru\u017ea dodatni izazov va\u0161em treningu.<\/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\">Kako pravilno prilagoditi svoje u\u017ee za preskakanje?<\/h3>\n\n\n\n<p>Nakon \u0161to pripremite svoje u\u017ee za preskakanje, vrijeme je da provjerite je li dobro pode\u0161eno. Po\u010detnici bi trebali zapo\u010deti s duljim u\u017eetom, jer to zna\u010di du\u017ei zamah, \u0161to vam daje dovoljno vremena da nau\u010dite koordinaciju pokreta. Kako stje\u010dete vi\u0161e iskustva, mo\u017eete po\u010deti skra\u0107ivati u\u017ee, \u0161to dovodi do br\u017eeg preskakanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako podesiti svoje prvo u\u017ee za preskakanje?<\/strong> Stanite na njega, dr\u017ee\u0107i stopala spojena. Uhvatite ru\u010dke, uspravite se i povucite u\u017ee uz tijelo do visine ramena. Duljina u\u017eeta za preskakanje trebala bi dosezati visinu va\u0161ih pazuha.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[1]<\/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\/06\/iStock-637560158-1124x749.jpg\" alt=\"Kako podesiti svoje u\u017ee za preskakanje?\" class=\"wp-image-379948\" width=\"843\" height=\"562\" title=\"Kako podesiti svoje u\u017ee za preskakanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_preskakati_uze\"><\/span>Kako preskakati u\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije vje\u017ebanja provjerite imate li <strong>dovoljno prostora<\/strong> i nemojte riskirati da vam u\u017ee zapne za namje\u0161taj ili druge okolne predmete. Mo\u017eda \u0107ete htjeti koristiti <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogu za vje\u017ebanje<\/a>, koja \u0107e smanjiti va\u0161 udarac na pod. Ne zaboravite nositi \u010dvrstu obu\u0107u koja pru\u017ea dovoljnu stabilnost i potporu. Idealno bi bilo da nosite lagane tenisice s ravnim gumenim potplatom. Ako namjeravate zapo\u010deti s HIIT rutinom, svakako pripremite \u0161topericu kako biste mogli pratiti duljinu intervala. Mo\u017eete koristiti zadanu aplikaciju \u0161toperice na svom telefonu ili preuzeti aplikaciju koja bi vam omogu\u0107ila unaprijed postaviti duljine intervala i broj serija. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego po\u010dnete preskakati, pobrinite se da se malo zagrijete tako \u0161to \u0107ete, naprimjer, tr\u010dati u mjestu jednu minutu. Nakon toga slijedi istezanje cijelog tijela i obratite dodatnu pozornost na <strong>pravilno dinami\u010dko istezanje i mobilizaciju zglobova, posebno na rotiranje zape\u0161\u0107a i gle\u017enjeva,<\/strong> koji su posebno napregnuti tijekom preskakanja. Prije po\u010detka HIIT rutine, brzo isprobajte sve vje\u017ebe koje \u0107ete izvoditi, paze\u0107i na pravilnu tehniku.\r\n\r\n&nbsp;<\/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\">Klju\u010dna pravila preskakanja u\u017eeta<\/h3>\n\n\n\n<p>Ako prvi put uzimate u\u017ee za preskakanje, usredoto\u010dite se prije svega na to da nau\u010dite tehniku. To je jedini na\u010din na koji \u0107ete mo\u0107i izvu\u0107i maksimalnu korist od njegove upotrebe u va\u0161im budu\u0107im treninzima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>U osnovnom polo\u017eaju le\u0111a ostaju ravna,<\/strong> \u0161to zna\u010di da se pri skoku ne naginjete unazad niti savijate prema naprijed.<\/li><li>Usredoto\u010dite se na baziranje pokreta iz va\u0161ih<strong> gle\u017enjeva i zape\u0161\u0107a.<\/strong><\/li><li>Dr\u017eite nadlaktice uz tijelo i savijte ruke u laktovima.<\/li><li>Prilikom skakanja ne zaboravite<strong> aktivirati svoj core<\/strong> koji \u0107e u vje\u017ebu uvesti va\u0161 sustav duboke stabilizacije kralje\u017enice, osiguravaju\u0107i da va\u0161e dr\u017eanje ostane pravilno.<\/li><li>Nemojte zadr\u017eavati dah i usredoto\u010dite se na&nbsp;<strong>te\u010dno disanje.<\/strong><\/li><li>Pazite da <strong>vrhovima svojih stopala<\/strong> udarate o tlo.<\/li><li>Poku\u0161ajte preskakati u <strong>pravilnom ritmu.<\/strong> Ubrzajte tek kada osjetite da ste svladali osnovnu tehniku.<\/li><li>Va\u0161i preskoci trebali bi sezati nekoliko centimetara od tla.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/li><\/ul>\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=\"40192,53710,67330,29681,65239,29679,67654,58828,8350,28792,53725,28186,42481,42481\" ><\/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=\"6_vjezbi_s_uzetom_za_preskakanje\"><\/span>6 vje\u017ebi s u\u017eetom za preskakanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"osnovni-preskok\">1. Osnovni preskok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima jedno pored drugog, uhvatite ru\u010dke i stavite u\u017ee iza sebe na pod.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Nakon \u0161to se u\u017ee zanji\u0161e iznad va\u0161e glave, lagano savijte koljena, a kad vidite da se u\u017ee pribli\u017eava va\u0161im stopalima, sko\u010dite nekoliko centimetara u zrak. Zatim napravite jo\u0161 jedno ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> previsoko skakanje, pomicanje \u010ditavih ruku.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/GIF_Jumpin_Rope_Basic_Jump.gif\" alt=\"Kako preskakati u\u017ee?\" class=\"wp-image-379963\" width=\"852\" title=\"Kako preskakati u\u017ee?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jednonozni-preskok\">2. Jednono\u017eni preskok<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima jedno uz drugo i podignite jedno stopalo nekoliko centimetara iznad tla lagano savijaju\u0107i koljeno. Uhvatite se za ru\u010dke i postavite u\u017ee iza sebe na pod.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Nakon \u0161to vam se u\u017ee zanji\u0161e iznad glave, lagano savijte koljeno noge na kojoj stojite, a kada vidite da vam se u\u017ee pribli\u017eava stopalima, sko\u010dite nekoliko centimetara u zrak. Napravite jo\u0161 jedno ponavljanje. Zamijenite noge nakon zavr\u0161etka jedne serije.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekoordinirani pokreti, pomicanje cijelih ruku.<\/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\/GIF_Jumpin_Rope_Single_leg_skipping_LEFT.gif\" alt=\"Kako preskakati u\u017ee na jednoj nozi?\" class=\"wp-image-380038\" title=\"Kako preskakati u\u017ee na jednoj nozi?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"butt-kicks\">3. Naizmjeni\u010dno dodirivanje stra\u017enjice nogama (Butt Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite na desnu nogu, podignite lijevu nogu, savijte koljeno i povucite stopalo prema stra\u017enjici. Uhvatite ru\u010dke u\u017eeta i stavite u\u017ee iza sebe na pod.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Dok se u\u017ee pribli\u017eava va\u0161im stopalima, sko\u010dite na desnu nogu, savijte je u koljenu i povucite stopalo prema stra\u017enjici. Zatim dosko\u010dite na lijevo stopalo i ostavite desno stopalo podignuto. Kod drugog zamaha sko\u010dite lijevom nogom, savijte je u koljenu i povucite prema stra\u017enjici. Pri svakom ponavljanju mijenjajte noge.<\/li><li><b>Uobi\u010dajene pogre\u0161ke: <\/b>nedovoljan opseg pokreta pri izvo\u0111enju naizmjeni\u010dnog dodirivanja stra\u017enjice nogama.<\/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\/GIF_Jumpin_Rope_Butt_kicks.gif\" alt=\"Kako pravilno izvoditi naizmjeni\u010dno dodirivanje stra\u017enjice nogama (Butt Kicks)?\" class=\"wp-image-379993\" title=\"Kako pravilno izvoditi naizmjeni\u010dno dodirivanje stra\u017enjice nogama (Butt Kicks)?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"visoki-skip\">4. Visoki skip<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite na desnu nogu, podignite lijevu nogu i lagano savijte koljeno. Uhvatite ru\u010dke i postavite u\u017ee iza sebe.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Dok se u\u017ee pribli\u017eava va\u0161im stopalima, sko\u010dite na desnu nogu, savijte je u koljenu i povucite prema trbuhu. Zatim dosko\u010dite na lijevo stopalo dok desno stopalo ostavite podignuto. Kod drugog zamaha sko\u010dite lijevom nogom uvis, savijte je u koljenu i povucite prema trbuhu. Pri svakom ponavljanju mijenjajte noge.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nedovoljno podizanje nogu.<\/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\/GIF_Jumpin_Rope_High_knees.gif\" alt=\"Kako izvoditi visoki skip s u\u017eetom za preskakanje?\" class=\"wp-image-380023\" title=\"Kako izvoditi visoki skip s u\u017eetom za preskakanje?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"boxer\">5. Preskakanje u\u017eeta poput boksa\u010da<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Ustanite i stavite jednu nogu nekoliko centimetara ispred druge. Te\u017eina tijela uglavnom se oslanja na stra\u017enju nogu. Uhvatite ru\u010dke i postavite u\u017ee iza sebe.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Kada se u\u017ee pribli\u017ei va\u0161im stopalima, sko\u010dite nekoliko centimetara od tla. Nakon \u0161to dosko\u010dite, promijenite po\u010detni polo\u017eaj nogu i istovremeno prebacite te\u017einu na sada ve\u0107 stra\u017enju nogu. Pri svakom ponavljanju mijenjajte noge.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano kretanje cijelih ruku<\/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\/GIF_Jumpin_Rope_Boxer_step.gif\" alt=\"Kako izvoditi preskakanje u\u017eeta poput boksa\u010da?\" class=\"wp-image-379978\" title=\"Kako izvoditi preskakanje u\u017eeta poput boksa\u010da?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"skare\">6. \u0160kare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Ustanite i jednom nogom napravite jedan mali korak naprijed, a drugom napravite mali korak nazad. Uhvatite ru\u010dke i postavite u\u017ee iza sebe.<\/li><li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite dinami\u010dkom rotacijom oba zape\u0161\u0107a prema naprijed. Kada se u\u017ee pribli\u017ei va\u0161im stopalima, sko\u010dite nekoliko centimetara od tla. Pri doskoku promijenite polo\u017eaj nogu, prednje stopalo pada unatrag i obrnuto. Pri svakom ponavljanju mijenjajte noge.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano kretanje cijelim rukama, nedovoljan razmak izme\u0111u stopala pri skoku.<\/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\/GIF_Jumpin_Rope_FWD_Straddle.gif\" alt=\"Kako izvoditi vje\u017ebu \u0161kare s u\u017eetom za preskakanje?\" class=\"wp-image-380008\" title=\"Kako izvoditi vje\u017ebu \u0161kare s u\u017eetom za preskakanje?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_dugo_trebate_preskakati_Iskoristite_HIIT_za_intenzivno_sagorijevanje_kalorija\"><\/span>Koliko dugo trebate preskakati? Iskoristite HIIT za intenzivno sagorijevanje kalorija.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odaberite volite li vi\u0161e vje\u017ebati HIIT za po\u010detnike, srednje ili napredne sporta\u0161e. Glavna razlika je u duljini treninga i intervalima odmora. Sve se to mo\u017ee lako dovr\u0161iti u roku od 33 minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojedina\u010dne vje\u017ebe u rutini vje\u017ebanja tako\u0111er se mogu mijenjati kako vama odgovara. Primjerice, slobodno ih kombinirajte s \u010du\u010dnjevima, sklekovima ili drugim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vje\u017ebama s tjelesnom te\u017einom<\/a>, koje \u0107e vam omogu\u0107iti da svoju rutinu pretvorite u vje\u017ebu cijelog tijela. Preporu\u010dljivo je odr\u017eavati isti tempo tijekom cijelog pojedinog intervala, pa pripazite da ne po\u010dnete prejako.<\/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\">Koje je najbolje mjesto za preskakanje u\u017eeta?<\/h3>\n\n\n\n<p>U\u017ee za preskakanje lako je pohraniti i nositi sa sobom, tako da ga mo\u017eete nositi kamo god idete. Ovo je ne\u0161to \u0161to \u0107ete cijeniti, posebno ako \u017eivite u stambenoj zgradi i ne \u017eelite ometati svoje susjede. Samo zgrabite svoje u\u017ee za preskakanje ili ga bacite u  <a href=\"https:\/\/gymbeam.hr\/duffle-all-black-sportska-torba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportsku torbu<\/a> i krenite van, posjetite svoj lokalni park, vje\u017ebali\u0161te na otvorenom ili svoju teretanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\">\n<h3 class=\"wp-block-heading\">1. HIIT s u\u017eetom za preskakanje za po\u010detnike<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>20 sekundi vje\u017ebanja, 20 sekundi odmora<\/li><li>po\u010dnite s vje\u017ebom 1, zatim prije\u0111ite na vje\u017ebu 2 itd.<\/li><li>odmorite se 1 do 2 minute izme\u0111u serija<\/li><li>poku\u0161ajte izvesti 3 do 5 serija<\/li><li>ovisno o broju serija koji odaberete, cijela rutina traje od 14 do 28 minuta<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vje\u017ebe za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#osnovni-preskok\" class=\"ek-link\">osnovni preskok<\/a><\/li><li><a href=\"#jednonozni-preskok\" class=\"ek-link\">jednono\u017eni preskok na desnoj nozi<\/a><\/li><li>jednono\u017eni preskok na lijevoj nozi<\/li><li><a href=\"#butt-kicks\" class=\"ek-link\">naizmjeni\u010dno dodirivanje stra\u017enjice nogama<\/a><\/li><li><a href=\"#vysoka-kolena\" class=\"ek-link\">visoki skip<\/a><\/li><li><a href=\"#skare\" class=\"ek-link\">\u0161kare<\/a><\/li><\/ol>\n<\/div>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">2. HIIT s u\u017eetom za preskakanje za vje\u017eba\u010de na srednjem nivou<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekundi vje\u017ebanja, 30 sekundi odmora<\/li><li>po\u010dnite s vje\u017ebom 1, zatim prije\u0111ite na vje\u017ebu 2 itd.<\/li><li>odmorite se 1 do 2 minute izme\u0111u serija<\/li><li>poku\u0161ajte izvesti 3 do 5 serija<\/li><li>ovisno o broju serija koje odaberete i duljini va\u0161ih pauza, cijela rutina traje izme\u0111u 17 do 33 minute<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vje\u017ebe za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#osnovni-preskok\" class=\"ek-link\">osnovni preskok<\/a> umjerenog tempa<\/li><li>osnovni preskok brzog tempa<\/li><li><a href=\"#butt-kicks\" class=\"ek-link\">naizmjeni\u010dno dodirivanje stra\u017enjice nogama<\/a><\/li><li><a href=\"#visoki-skip\" class=\"ek-link\">visoki skip<\/a><\/li><li><a href=\"#skare\" class=\"ek-link\">\u0161kare<\/a><\/li><\/ol>\n<\/div>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">3. HIIT s u\u017eetom za preskakanje za napredne vje\u017eba\u010de<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>45 sekundi vje\u017ebanja, 15 sekundi odmora<\/li><li>po\u010dnite s vje\u017ebom 1, zatim prije\u0111ite na vje\u017ebu 2 itd.<\/li><li>odmorite se 1 do 2 minute izme\u0111u serija<\/li><li>poku\u0161ajte izvesti 3 do 5 serija<\/li><li>ovisno o broju serija koje odaberete i duljini va\u0161ih pauza, cijela rutina traje izme\u0111u 17 do 33 minute<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vje\u017ebe za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"#osnovni-preskok\" class=\"ek-link\">osnovni preskok<\/a> maksimalnom brzinom<\/li><li><a href=\"#boxer\" class=\"ek-link\">preskakanje u\u017eeta poput boksa\u010da<\/a><\/li><li><a href=\"#visoki-skip\" class=\"ek-link\">visoki skip<\/a><\/li><li><a href=\"#skare\" class=\"ek-link\">\u0161kare<\/a><\/li><li><a href=\"#butt-kicks\" class=\"ek-link\">naizmjeni\u010dno dodirivanje stra\u017enjice nogama<\/a><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_kalorija_sagorijevate_preskacuci_uze\"><\/span>Koliko kalorija sagorijevate preska\u010du\u0107i u\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preskakanje u\u017eeta je <strong>aktivnost visokog intenziteta<\/strong> koja sagorijeva mnogo kalorija. U donjoj tablici prona\u0107i \u0107ete prosje\u010dne vrijednosti za \u017eene od 65 kg i mu\u0161karce od 80 kg. Me\u0111utim, ovu informaciju uzmite s rezervom jer na proizvodnju energije tijela pojedinca utje\u010de niz \u010dimbenika, poput tjelesne te\u017eine, intenziteta vje\u017ebanja, vremena provedenog u vje\u017ebanju, kao i genetike. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da je ovo fizi\u010dki zahtjevna aktivnost, mo\u017eete sagorjeti energetski ekvivalent od \u010dak 1 kg masti u jednom mjesecu. Sve \u0161to trebate u\u010diniti je vje\u017ebati 4 puta tjedno oko 30 minuta. \u017delite li saznati vi\u0161e o koli\u010dinama kalorija sagorjelih u drugim aktivnostima, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izgubiti 1 kg masti i koliko energije on zapravo sadr\u017ei?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vrijeme provedeno u preskakanju u\u017eeta<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko kalorija prosje\u010dno sagori \u017eena od 65 kg?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko joj vremena treba da sagori 1 kg masti?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko kalorija prosje\u010dno sagori mu\u0161karac od 80 kg?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko mu vremena treba da sagori 1 kg masti?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 minuta umjerenim tempom (100 &#8211; 120 preskakanja u minuti)<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">944 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 sati i 12 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 minuta umjerenim tempom (100 &#8211; 120 preskakanja u minuti)<\/td><td class=\"has-text-align-center\" data-align=\"center\">383 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">472 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_poruka_koju_valja_upamtiti\"><\/span>Koja je poruka koju valja upamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje HIIT-a s u\u017eetom za preskakanje odli\u010dan je na\u010din za<strong> sagorijevanje velike koli\u010dine kalorija u kratkom vremenskom razdoblju.<\/strong> Ne samo da \u0107ete pospje\u0161iti gubitak kilograma, ve\u0107 \u0107ete pobolj\u0161ati i svoje fizi\u010dko stanje i koordinaciju. Birajte izme\u0111u tri razine te\u017eine ili jednostavno upotrijebite ove planove treninga kao inspiraciju za izradu vlastite rutine. Uvijek pazite na svoju tehniku, \u010dije je pravilno izvo\u0111enje detaljno opisano u svakom odjeljku svake vje\u017ebe preskakanja u\u017eeta.<\/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 koristi? Ako je tako, podijelite ga sa svojim prijateljima i inspirirajte ih da vje\u017ebaju s u\u017eetom za preskakanje.<\/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\/jump-ropes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJump Ropes\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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 preskakati u\u017ee? Isprobajte HIIT koji \u0107e vas brzo dovesti u formu. U ovom \u0107ete \u010dlanku prona\u0107i \u0161est vje\u017ebi i njihovu implementaciju u primjere intervalnih treninga za po\u010detnike i napredne sporta\u0161e.<\/p>\n","protected":false},"author":129,"featured_media":379916,"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":[6177,6368,7100,6488],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-hiit-trening-hr","9":"tag-mrsavljenje-hr","10":"tag-oprema-za-vjezbanje-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>Kako preskakati u\u017ee? 6 vje\u017ebi i 3 HIIT treninga za intenzivno sagorijevanje kalorija - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako koristiti u\u017ee za preskakanje u treninzima za mr\u0161avljenje? 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