{"id":385321,"date":"2022-08-12T13:41:53","date_gmt":"2022-08-12T11:41:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385321"},"modified":"2022-10-05T14:36:09","modified_gmt":"2022-10-05T12:36:09","slug":"koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/","title":{"rendered":"Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom"},"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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#Mogu_li_vam_vjezbe_za_donje_trbusne_misice_pomoci_da_se_rijesite_sala_na_trbuhu\" title=\"Mogu li vam vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e pomo\u0107i da se rije\u0161ite sala na trbuhu?\">Mogu li vam vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e pomo\u0107i da se rije\u0161ite sala na trbuhu?<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#13_ucinkovitih_vjezbi_za_donje_trbusne_misice\" title=\"13 u\u010dinkovitih vje\u017ebi za donje trbu\u0161ne mi\u0161i\u0107e\">13 u\u010dinkovitih vje\u017ebi za donje trbu\u0161ne mi\u0161i\u0107e<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#1_Dodiri_petom_jedne_noge\" title=\"1. Dodiri petom jedne noge\">1. Dodiri petom jedne noge<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#2_Penjanje_na_planinu\" title=\"2. Penjanje na planinu\">2. Penjanje na planinu<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#3_Unakrsno_penjanje_na_planinu\" title=\"3. Unakrsno penjanje na planinu\">3. Unakrsno penjanje na planinu<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#4_Skare\" title=\"4. \u0160kare\">4. \u0160kare<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#5_Potezanja_koljena_na_klizacima\" title=\"5. Potezanja koljena na kliza\u010dima\">5. Potezanja koljena na kliza\u010dima<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#6_Piramida_s_klizacima\" title=\"6. Piramida s kliza\u010dima\">6. Piramida s kliza\u010dima<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#7_Lezeca_podizanja_nogu\" title=\"7. Le\u017ee\u0107a podizanja nogu\">7. Le\u017ee\u0107a podizanja nogu<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#8_Naizmjenicni_bocni_plenk\" title=\"8. Naizmjeni\u010dni bo\u010dni plenk\">8. Naizmjeni\u010dni bo\u010dni plenk<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#9_Rolanja\" title=\"9. Rolanja\">9. Rolanja<\/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\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#10_Unakrsni_trbusnjaci_s_dodirivanjem_noznih_prstiju\" title=\"10. Unakrsni trbu\u0161njaci s dodirivanjem no\u017enih prstiju\">10. Unakrsni trbu\u0161njaci s dodirivanjem no\u017enih prstiju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#11_Trbusnjaci_podignutih_nogu\" title=\"11. Trbu\u0161njaci podignutih nogu\">11. Trbu\u0161njaci podignutih nogu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#12_Koracanje_u_plenku\" title=\"12. Kora\u010danje u plenku\">12. Kora\u010danje u plenku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#13_Plenk_s_bocnim_koracima_i_klizacima\" title=\"13. Plenk s bo\u010dnim koracima i kliza\u010dima\">13. Plenk s bo\u010dnim koracima i kliza\u010dima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#Trazite_li_jos_neke_savjete\" title=\"Tra\u017eite li jo\u0161 neke savjete?\">Tra\u017eite li jo\u0161 neke savjete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">Mnogi ljudi smatraju donji dio trbuha problemati\u010dnim podru\u010djem. U njemu se \u010desto skladi\u0161ti potko\u017eno masno tkivo, kojeg bismo se \u017eeljeli rije\u0161iti. To obi\u010dno nije mogu\u0107e bez promjena u prehrani i rutini treninga. Va\u017eno je uklju\u010diti u\u010dinkovite <\/span><strong><span data-preserver-spaces=\"true\">vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e, koje \u0107e tako\u0111er pomo\u0107i u ja\u010danju i u\u010dvr\u0161\u0107ivanju<\/span><\/strong><span data-preserver-spaces=\"true\"> cijele jezgre. Tako \u0107ete dobiti sna\u017ene, dobro razvijene trbu\u0161ne mi\u0161i\u0107e koji izgledaju sjajno, a istovremeno poma\u017eu u odr\u017eavanju dobrog dr\u017eanja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">U \u010dlanku \u0107ete prona\u0107i vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">za po\u010detnike i napredne.<\/span><\/strong><span data-preserver-spaces=\"true\"> Mo\u017eete odmah zaboraviti na beskrajne serije<a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">trbu\u0161njaka<\/a>. Neophodno je anga\u017eirati trbu\u0161ne mi\u0161i\u0107e sveobuhvatno, a ne se oslanjati samo na jednu vje\u017ebu. Osim toga, pripremili smo savjete za napredne sporta\u0161e za najbolje mogu\u0107e rezultate.<\/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=\"Mogu_li_vam_vjezbe_za_donje_trbusne_misice_pomoci_da_se_rijesite_sala_na_trbuhu\"><\/span>Mogu li vam vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e pomo\u0107i da se rije\u0161ite sala na trbuhu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Ako vam je cilj smr\u0161avjeti, ne biste se trebali oslanjati samo na vje\u017ebe u tom podru\u010dju. <\/span><strong><span data-preserver-spaces=\"true\">Na\u017ealost, one ne mogu izbrisati, sagorjeti ili iznojiti vi\u0161ak masno\u0107e.<\/span><\/strong><span data-preserver-spaces=\"true\"> Morate na to gledati sa slo\u017eene to\u010dke gledi\u0161ta. Nije mogu\u0107e smr\u0161avjeti samo na odre\u0111enim dijelovima tijela.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Kad mr\u0161avite, masno\u0107e po\u010dinju nestajati iz cijelog tijela.<\/span><\/strong><span data-preserver-spaces=\"true\"> Na to gdje \u0107e se po\u010deti br\u017ee smanjivati utje\u010du genetika, hormoni i cjelokupni stil \u017eivota. Mo\u017eda \u0107ete prvo posebno smr\u0161avjeti u bedrima i stra\u017enjici, a kasnije u donjem dijelu trbuha. Ali netko mo\u017ee do\u017eivjeti upravo suprotno. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/span><\/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\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalorijski deficit<\/a> tada igra klju\u010dnu ulogu ulogu, \u0161to posti\u017eete prilagodbom prehrane, treninga i cjelokupnog na\u010dina \u017eivota. Ne brinite se, <strong>ne morate se pridr\u017eavati drasti\u010dnih dijeta ili detoksikacija.<\/strong> Trajno \u0107ete smr\u0161avjeti zahvaljuju\u0107i <strong>postupnim malim promjenama<\/strong> koje \u0107e vas dovesti do va\u0161eg cilja. Za nagradu \u0107ete dobiti lijepe trbu\u0161ne mi\u0161i\u0107e i biti u formi. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/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 konkretne savjete koji vam mogu pomo\u0107i da smr\u0161avite, mo\u017eete ih prona\u0107i u na\u0161em \u010dlanku&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" target=\"_blank\" aria-label=\"Izgubite  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Izgubite <\/a><\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" class=\"ek-link\"><strong>masne naslage s trbuha i do\u0111ite u formu uz na\u0161 jednostavan vodi\u010d.<\/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\/03\/iStock-898979332-1124x749.jpg\" alt=\"Kako skinuti masne naslage s donjeg dijela trbuha?\" class=\"wp-image-350018\" width=\"843\" height=\"562\" title=\"Kako skinuti masne naslage s donjeg dijela trbuha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.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=\"13_ucinkovitih_vjezbi_za_donje_trbusne_misice\"><\/span>13 u\u010dinkovitih vje\u017ebi za donje trbu\u0161ne mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Kao i kod ostalih mi\u0161i\u0107nih skupina, za postizanje rezultata potrebno je redovito vje\u017ebati. Me\u0111utim, istovremeno nije primjereno preopteretiti tu mi\u0161i\u0107nu skupinu i vje\u017ebati svaki dan jer to ne bi ostavilo mi\u0161i\u0107ima prostor za oporavak. <\/span><strong><span data-preserver-spaces=\"true\">Po\u010detnici bi trebali uklju\u010diti kompleksan trening trbu\u0161nih mi\u0161i\u0107a 2 \u2013 3 puta tjedno, a napredni sporta\u0161i do 4 puta.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ali to uvijek ovisi o specifi\u010dnom planu treninga i ciljevima sporta\u0161a. <span style=\"color: #ff6600\">[3\u20134]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Ako ste po\u010detnik, trebali biste odabrati varijacije bez opreme i usredoto\u010diti se na pravilnu tehniku.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Kad budete sigurni u njihovu izvedbu, mo\u017eete pove\u0107ati broj ponavljanja i serija ili u\u010diniti vje\u017ebu zahtjevnijom pomo\u0107u opreme. Kao rezultat toga, pridr\u017eavat \u0107ete se na\u010dela progresivnog preoptere\u0107enja, \u0161to je klju\u010dno za rast i ja\u010danje mi\u0161i\u0107a.<\/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\">Vodi\u010d za treniranje trbu\u0161nih mi\u0161i\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vje\u017ebajte trbu\u0161ne mi\u0161i\u0107e 2 \u2013 4 puta tjedno, ovisno o razini va\u0161e kondicije.<\/li><li>Dodajte to drugoj skupini mi\u0161i\u0107a ili osmislite HIIT ili kru\u017eni trening uz na\u0161e vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e.<\/li><li>Odaberite 2 \u2013 3 vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e i dodajte ih kompleksnom treningu trbu\u0161nih mi\u0161i\u0107a ili radite na donjim trbu\u0161nim mi\u0161i\u0107ima odvojeno, uklju\u010duju\u0107i 4 \u2013 5 vje\u017ebi otprilike 1 \u2013 2 puta tjedno.<\/li><li>Prona\u0107i \u0107ete preporu\u010deni broj ponavljanja u opisu svake vje\u017ebe.<\/li><li>Idealan je broj serija 2 \u2013 4.<\/li><li>Ne zaboravite se malo zagrijati prije vje\u017ebanja (tr\u010danje na mjestu ili preskakanje <a href=\"https:\/\/gymbeam.hr\/uzad\" class=\"ek-link\">u\u017eeta<\/a>).<\/li><li>Pripremite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prostirku za vje\u017ebanje<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/klizaci-za-vjezbanje-trbuha-core-sliders-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kliza\u010de<\/a>, koje po \u017eelji mo\u017eete zamijeniti dvama <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/brzosuseci-sportski-rucnik-black-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dnicima<\/a>.<\/li><li>Ako \u017eelite isprobati izazovnije varijacije, pripremite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">girju<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dne utege<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">disk<\/a>, <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\"balans plo\u010du, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balans plo\u010du,<\/a> <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinku<\/a> ili <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utege za gle\u017enjeve i zape\u0161\u0107a.<\/a><\/li><li>Prona\u0111ite malo vremena za lagano istezanje nakon glavnog dijela.<\/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=\"28792,44254,42481,64393,64393,44248,7185,36340,62749,49012,29120\" ><\/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=\"1_Dodiri_petom_jedne_noge\"><\/span>1. Dodiri petom jedne noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i stavite ruke uz tijelo. Podignite noge i savijte koljena pod 90 stupnjeva. Zategnite trbu\u0161ne mi\u0161i\u0107e.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Dodirnite prostirku jednom petom dok izdi\u0161ete i vratite je dok udi\u0161ete. Ponovite isto s drugom nogom. Dr\u017eite cijela le\u0111a na prostirki tijekom cijele vje\u017ebe. Tako\u0111er, pobrinite se da pokret dolazi uglavnom iz trbu\u0161nih mi\u0161i\u0107a. Napravite 12 \u2013 20 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijena donja le\u0111a.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Mo\u017eete pove\u0107ati te\u017einu tako da lagano ispravite noge ili stavite <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\"utege (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utege<\/a> na gle\u017enjeve.<\/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\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"Kako izvoditi dodirivanje petom jedne noge?\" class=\"wp-image-350032\" title=\"Kako izvoditi dodirivanje petom jedne noge?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Penjanje_na_planinu\"><\/span>2. Penjanje na planinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Kleknite na tlo, napravite vi\u0161i plenk. Stavite otvorene ruke ispod ramena (\u0161ire od \u0161irine ramena). Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji. Nemojte savijati le\u0111a, posebno u lumbalnom podru\u010dju.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Savijte jedno koljeno i povucite ga prema laktu (ruke su ispru\u017eene) dok izdi\u0161ete. Zatim se vratite u po\u010detni polo\u017eaj i u\u010dinite isto s drugom stranom. Nastavite dok ne napravite 12 \u2013 20 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijena le\u0111a, kukovi padaju na tlo, pretjerano podizanje zdjelice, mali raspon pokreta.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Stavite ruke na podlogu za ravnote\u017eu, <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\">loptu za pilates<\/a> ili medicinku. Tako\u0111er mo\u017eete pri\u010dvrstiti optere\u0107enje na gle\u017enjeve.<\/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\/03\/2.-Horolezec.gif\" alt=\"Kako izvoditi penjanje na planinu?\" class=\"wp-image-350046\" title=\"Kako izvoditi penjanje na planinu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Unakrsno_penjanje_na_planinu\"><\/span>3. Unakrsno penjanje na planinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Kleknite na tlo, napravite vi\u0161i plenk. Stavite otvorene ruke ispod ramena (\u0161ire od \u0161irine ramena). Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji. Nemojte savijati le\u0111a, posebno u lumbalnom podru\u010dju.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Savijte jedno koljeno i povucite ga prema suprotnom laktu (ispru\u017eite ruke) dok izdi\u0161ete. Zatim se vratite u po\u010detni polo\u017eaj i napravite isto s drugom stranom. Nastavite dok ne napravite 12 \u2013 20 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijena le\u0111a, kukovi padaju na tlo, pretjerano podizanje zdjelice, mali raspon pokreta.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Oslonite se rukama na <a href=\"https:\/\/gymbeam.hr\/woodwork-balansna-ploca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogu <\/a><a href=\"https:\/\/gymbeam.hr\/woodwork-balansna-ploca-gymbeam.html\" target=\"_blank\" aria-label=\"za (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za<\/a><a href=\"https:\/\/gymbeam.hr\/woodwork-balansna-ploca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> ravnote\u017eu<\/a>, platformu, loptu za pilates ili medicinku. Tako\u0111er mo\u017eete pri\u010dvrstiti trake s utezima na gle\u017enjeve.<\/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\/03\/6.-Horolezec-do-krize.gif\" alt=\"Kako izvoditi unakrsna penjanja na planinu?\" class=\"wp-image-350102\" title=\"Kako izvoditi unakrsna penjanja na planinu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Skare\"><\/span>4. \u0160kare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Po\u010detni polo\u017eaj:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Lezite na le\u0111a. Savijte laktove, a dlanove stavite na potiljak (podignut nekoliko centimetara od tla). Lagano podignite gornji dio le\u0111a i savijte koljena. Laktovi su okrenuti prema van. Ako ih \u017eelite spojiti, prekri\u017eite ruke na prsima.<\/span><\/li><li><strong>Izvo\u0111enje:<\/strong> Anga\u017eirajte trbu\u0161ne mi\u0161i\u0107e i po\u010dnite povla\u010diti jednu nogu blizu prsa, a drugu stavite nekoliko centimetara iznad tla. Taj pokret nogu trebao bi nalikovati \u0161karama. Ne zaboravite disati i usredoto\u010dite se na pokret. Trebao bi dolaziti uglavnom iz trbu\u0161nih mi\u0161i\u0107a. Pobrinite se da donji dio le\u0111a cijelo vrijeme bude na prostirki. Napravite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Pove\u0107ajte raspon pokreta donjih udova ili pri\u010dvrstite utege na zape\u0161\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\/03\/3.-Nuzky.gif\" alt=\"Kako izvoditi \u0161kare?\" class=\"wp-image-350060\" title=\"Kako izvoditi \u0161kare?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Potezanja_koljena_na_klizacima\"><\/span>5. Potezanja koljena na kliza\u010dima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stavite <a href=\"https:\/\/gymbeam.hr\/klizaci-za-vjezbanje-trbuha-core-sliders-gymbeam.html\" class=\"ek-link\">kliza\u010de<\/a> ispod stopala i napravite gornji plenk. Stavite otvorene dlanove ispod ramena (\u0161ire od \u0161irine ramena). Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Savijte laktove i povucite ih ispod prsa dok izdi\u0161ete. Zatim se vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje. Napravite 12 \u2013 20 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio le\u0111a.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Oslonite se rukama na podlogu za ravnote\u017eu, platformu, loptu za pilates ili medicinku. Tako\u0111er mo\u017eete pri\u010dvrstiti utege na gle\u017enjeve.<\/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\/03\/7.-Krceni-kolen.gif\" alt=\"Kako izvoditi potezanja koljena na kliza\u010dima?\" class=\"wp-image-350116\" title=\"Kako izvoditi potezanja koljena na kliza\u010dima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Piramida_s_klizacima\"><\/span>6. Piramida s kliza\u010dima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Postavite kliza\u010de ispod stopala i napravite gornji plenk. Stavite otvorene dlanove ispod ramena (\u0161ire od \u0161irine ramena). Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Povucite stopala prema dlanovima dok izdi\u0161ete (koljena ostaju lagano savijena). Zatim se vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje. Nastavite dok ih ne napravite 8 \u2013 12.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijen donji dio 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\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"Kako izvoditi piramidu s kliza\u010dima?\" class=\"wp-image-350074\" title=\"Kako izvoditi piramidu s kliza\u010dima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lezeca_podizanja_nogu\"><\/span>7. Le\u017ee\u0107a podizanja nogu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i stavite ruke uz tijelo. Malo podignite glavu i gornji dio le\u0111a s prostirke. Lagano savijte koljena i podignite ih nekoliko centimetara iznad tla. U\u010dvrstite jezgru.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Pa\u017eljivo povla\u010dite savijene noge prema glavi dok izdi\u0161ete. Ne zaboravite dr\u017eati cijela le\u0111a na prostirki. Uz udah se vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Nastavite dok ne napravite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, nekontrolirano kretanje.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Stavite <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-3-kg-gymbeam.html\" class=\"ek-link\">jednoru\u010dni uteg<\/a> izme\u0111u gle\u017enjeva ili pri\u010dvrstite na njih <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" class=\"ek-link\">trake s utezima<\/a>.<\/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\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"Kako izvoditi le\u017ee\u0107a podizanja nogu?\" class=\"wp-image-350088\" title=\"Kako izvoditi le\u017ee\u0107a podizanja nogu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Naizmjenicni_bocni_plenk\"><\/span>8. Naizmjeni\u010dni bo\u010dni plenk<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 bok s ispru\u017eenim nogama. Dr\u017eite stopala jedno iznad drugog i napravite donji plenk. U\u010dvrstite jezgru.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite nadlakticu dok izdi\u0161ete i ostanite u tom polo\u017eaju 1 \u2013 2 sekunde. Zatim promijenite ruke i napravite isto s drugom stranom. Nastavite dok ne zavr\u0161ite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijena le\u0111a, bokovi padaju na tlo, nekontrolirano kretanje.<\/li><li><strong><span data-preserver-spaces=\"true\">Kako ote\u017eati vje\u017ebu?<\/span><\/strong><span data-preserver-spaces=\"true\"> Mo\u017eete istodobno podizati nogu s rukom ili nasloniti ruke na podlogu za ravnote\u017eu.<\/span><\/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\/03\/8.-Kliky-do-stran.gif\" alt=\"Kako izvoditi naizmjeni\u010dni bo\u010dni plenk?\" class=\"wp-image-350130\" title=\"Kako izvoditi naizmjeni\u010dni bo\u010dni plenk?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Rolanja\"><\/span>9. Rolanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a s ispru\u017eenim nogama i podignite ruke.<\/li><li><strong>Izvo\u0111enje: <\/strong>Glatko podignite ruke do sjede\u0107eg polo\u017eaja bez savijanja nogu aktiviraju\u0107i trbu\u0161ne mi\u0161i\u0107e dok izdi\u0161ete. Zatim se pa\u017eljivo vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu. Napravite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nekontrolirano kretanje.<\/li><li><strong><span data-preserver-spaces=\"true\">Kako ote\u017eati vje\u017ebu?<\/span><\/strong><span data-preserver-spaces=\"true\"> Uhvatite <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" class=\"ek-link\">girju<\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">jednoru\u010dni uteg<\/a> ili <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" class=\"ek-link\">disk <\/a>objema rukama i podignite je na isti na\u010din.<\/span><\/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\/03\/9.-Rolovani-do-sedu.gif\" alt=\"Kako izvoditi rolanja?\" class=\"wp-image-350144\" title=\"Kako izvoditi rolanja?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Unakrsni_trbusnjaci_s_dodirivanjem_noznih_prstiju\"><\/span>10. Unakrsni trbu\u0161njaci s dodirivanjem no\u017enih prstiju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a i podignite ruke. Podignite glavu i gornji dio le\u0111a nekoliko centimetara od tla. Zategnite trbu\u0161ne mi\u0161i\u0107e.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite i povucite desnu ruku i lijevu nogu jednu prema drugoj (mogu se dodirnuti iznad tijela) dok izdi\u0161ete. Vratite se u po\u010detni polo\u017eaj uz udisaj i napravite isto s druge strane. Pazite da donji dio le\u0111a cijelo vrijeme dr\u017eite na prostirki. Napravite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Pri\u010dvrstite uteg na zape\u0161\u0107a ili gle\u017enjeve.<\/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\/03\/10.-Jack-Knife.gif\" alt=\"Kako izvoditi unakrsne trbu\u0161njake s dodirivanjem no\u017enih prstiju?\" class=\"wp-image-350158\" title=\"Kako izvoditi unakrsne trbu\u0161njake s dodirivanjem no\u017enih prstiju?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Trbusnjaci_podignutih_nogu\"><\/span>11. Trbu\u0161njaci podignutih nogu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Lezite na le\u0111a, podignite noge prema stropu (mo\u017eete lagano saviti koljena) i podignite ruke.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite glavu i gornji dio le\u0111a s prostirke i podignite ruke do stopala dok izdi\u0161ete. Cijelo vrijeme dr\u017eite donji dio le\u0111a na prostirki. Ne morate dizati previ\u0161e. Zatim se vratite u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu. Napravite 8 \u2013 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> mali raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Uhvatite girju, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">jednoru\u010dni uteg<\/a> ili plo\u010du objema rukama i podignite se do nogu na isti na\u010din.<\/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\/03\/doplnok_01.gif\" alt=\"Kako izvoditi trbu\u0161njake podignutih nogu?\" class=\"wp-image-350172\" title=\"Kako izvoditi trbu\u0161njake podignutih nogu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Koracanje_u_plenku\"><\/span>12. Kora\u010danje u plenku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Kleknite na tlo, napravite vi\u0161i plenk. Stavite otvorene ruke ispod ramena (\u0161ire od \u0161irine ramena). Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji. Nemojte savijati le\u0111a, posebno u lumbalnom podru\u010dju.<\/li><li><strong><span data-preserver-spaces=\"true\">Izvo\u0111enje:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Savijte jednu nogu i napravite jedan korak u stranu (ispod tijela) dok izdi\u0161ete i u\u010dinite isto u drugu stranu. Zatim vratite jednu po jednu nogu u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Nastavite dok ne napravite 12 \u2013 20 ponavljanja.<\/span><\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijena le\u0111a, kukovi padaju na tlo, pretjerano podizanje zdjelice.<\/li><li><strong>Kako ote\u017eati vje\u017ebu?<\/strong> Oslonite se rukama na podlogu za ravnote\u017eu, platformu ili medicinku. Tako\u0111er mo\u017eete pri\u010dvrstiti utege na gle\u017enjeve.<\/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\/03\/doplnok_02.gif\" alt=\"Kako izvoditi kora\u010danje u plenku?\" class=\"wp-image-350186\" title=\"Kako izvoditi kora\u010danje u plenku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Plenk_s_bocnim_koracima_i_klizacima\"><\/span>13. Plenk s bo\u010dnim koracima i kliza\u010dima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Kleknite na tlo i stavite stopala na kliza\u010de. Zatim napravite ni\u017ei plenk. Laktovi su ispod ramena (\u0161iri od \u0161irine ramena). Otvoreni dlanovi okrenuti su jedan prema drugom. Dr\u017eite ramena natrag i dolje, a lopatice spojene. U\u010dvrstite jezgru i poku\u0161ajte odr\u017eati tijelo u liniji. Nemojte savijati le\u0111a, posebno u lumbalnom podru\u010dju.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Napravite korak u stranu jednom nogom bez podizanja s prostirke dok izdi\u0161ete. Zatim je vratite i napravite s drugom nogom. Nastavite dok ne napravite 8 &#8211; 12 ponavljanja.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijena le\u0111a, bokovi padaju na tlo, pretjerano podizanje zdjelice, nekontrolirano kretanje.<\/li><li><strong><span data-preserver-spaces=\"true\">Kako ote\u017eati vje\u017ebu?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Otvorite i zatvorite obje noge istovremeno ili stavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" class=\"ek-link\">traku za otpor<\/a> na gle\u017enjeve ili koljena i zatim nastavite na isti na\u010din.<\/span><\/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\/03\/doplnok_03.gif\" alt=\"Kako izvoditi plenk s bo\u010dnim koracima i kliza\u010dima?\" class=\"wp-image-350200\" title=\"Kako izvoditi plenk s bo\u010dnim koracima i kliza\u010dima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trazite_li_jos_neke_savjete\"><\/span>Tra\u017eite li jo\u0161 neke savjete?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako tako\u0111er tra\u017eite vje\u017ebe za bokove, kose trbu\u0161ne mi\u0161i\u0107e ili jezgru, sve \u0107ete prona\u0107i u na\u0161em \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" class=\"ek-link\"><strong>21 najbolja vje\u017eba s vlastitom te\u017einom.<\/strong><\/a><\/li><li>Tako\u0111er mo\u017eete vje\u017ebati trbu\u0161ne mi\u0161i\u0107e s loptom za pilates prema \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> 10 u\u010dinkovitih vje\u017ebi za jezgru i stra\u017enjicu s loptom za pilates.<\/strong><\/a><\/li><li>Ako nemate puno vremena za vje\u017ebanje, isprobajte <a href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>U\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161ne mi\u0161i\u0107e.<\/strong><\/a><\/li><li>Ako vam je cilj smr\u0161avjeti, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/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><span data-preserver-spaces=\"true\">Zahvaljuju\u0107i dana\u0161njem \u010dlanku, ve\u0107 znate koje vje\u017ebe vrijedi uklju\u010diti u trening ako se \u017eelite usredoto\u010diti na ja\u010danje donjeg dijela trbuha. One su sjajan alat&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">za razvoj i ja\u010danje te problemati\u010dne skupine mi\u0161i\u0107a.<\/span><\/strong><span data-preserver-spaces=\"true\"> Mo\u017eete ih dodati drugoj mi\u0161i\u0107noj skupini ili ih izvoditi odvojeno najmanje dva puta tjedno. Ako tako\u0111er prilagodite prehranu i ostavite mi\u0161i\u0107ima prostora za dovoljnu regeneraciju, rezultati \u0107e biti jo\u0161 bolji. To su osnovni principi za postizanje va\u0161ih ciljeva u vje\u017ebanju.<\/span><\/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, po\u0161aljite ga svojim prijateljima i dajte im nadahnu\u0107e za vje\u017ebanje donjih trbu\u0161nih mi\u0161i\u0107a.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako u\u010dinkovito trenirati donji dio trbuha? Isprobajte 13 u\u010dinkovitih vje\u017ebi za po\u010detnike i napredne koje \u0107e vam pomo\u0107i da postignete sna\u017ene i dobro definirane trbu\u0161ne mi\u0161i\u0107e.<\/p>\n","protected":false},"author":129,"featured_media":349989,"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":[6308,7478,6404,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385321","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-hr","10":"tag-vjezbanje-hr","11":"tag-vjezbe-s-vlastitom-tezinom-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>Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"U ovom \u010dlanku prona\u0107i \u0107ete najbolje vje\u017ebe za donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. 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