{"id":394911,"date":"2022-10-05T10:18:00","date_gmt":"2022-10-05T08:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394911"},"modified":"2024-04-25T12:52:39","modified_gmt":"2024-04-25T10:52:39","slug":"10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/","title":{"rendered":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse"},"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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#Kako_ucinkovito_vjezbati_gluteuse_uz_pomoc_svoje_tjelesne_tezine\" title=\"Kako u\u010dinkovito vje\u017ebati gluteuse uz pomo\u0107 svoje tjelesne te\u017eine\">Kako u\u010dinkovito vje\u017ebati gluteuse uz pomo\u0107 svoje tjelesne te\u017eine<\/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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#12_najboljih_vjezbi_s_tjelesnom_tezinom_za_gluteuse\" title=\"12 najboljih vje\u017ebi s tjelesnom te\u017einom za gluteuse\">12 najboljih vje\u017ebi s tjelesnom te\u017einom za gluteuse<\/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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#Primjer_treninga_za_straznjicu_uz_pomoc_vlastite_tjelesne_tezine\" title=\"Primjer treninga za stra\u017enjicu uz pomo\u0107 vlastite tjelesne te\u017eine\">Primjer treninga za stra\u017enjicu uz pomo\u0107 vlastite tjelesne te\u017eine<\/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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#HIIT_trening_za_straznjicu_za_napredne\" title=\"HIIT trening za stra\u017enjicu za napredne\">HIIT trening za stra\u017enjicu za napredne<\/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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#Sto_je_sljedece\" title=\"\u0160to je sljede\u0107e?\">\u0160to je sljede\u0107e?<\/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\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#Koja_je_poanta\" title=\"Koja je poanta?\">Koja je poanta?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tra\u017eite li na\u010din da u\u010dinkovito <strong>radite na gluteusima bez odlaska u teretanu?<\/strong> Ako je tako, ovo je \u010dlanak za vas. Danas vam donosimo naju\u010dinkovitije vje\u017ebe s tjelesnom te\u017einom za gluteuse koje mo\u017eete raditi bilo gdje. Za ove vam vje\u017ebe ne\u0107e trebati nikakva oprema, a idealne su i za <strong>po\u010detnike<\/strong> i za napredne sporta\u0161e, a jedni i drugi mogu imati punu korist od njih na svom putu do oble i \u010dvrste stra\u017enjice. \u010citajte dalje i nau\u010dite kako isplanirati svoj trening za najbolje rezultate uz na\u0161 primjer treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim dobrih starih \u010du\u010dnjeva, ovaj \u010dlanak \u0107e tako\u0111er objasniti i kako izvoditi vje\u017ebu most, \u017eabice i druge funkcionalne vje\u017ebe koje \u0107e va\u0161e gluteuse uklju\u010diti iz svakog kuta. Ovim vje\u017ebama ciljat \u0107ete <strong>velike, srednje i male glutealne mi\u0161i\u0107e,<\/strong> \u0161to je klju\u010dno za zaobljivanje i oblikovanje va\u0161e stra\u017enjice. To \u0107e vam omogu\u0107iti da izgradite rutinu koja \u0107e vas u\u010dinkovito pribli\u017eiti va\u0161im ciljevima.<\/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_ucinkovito_vjezbati_gluteuse_uz_pomoc_svoje_tjelesne_tezine\"><\/span>Kako u\u010dinkovito vje\u017ebati gluteuse uz pomo\u0107 svoje tjelesne te\u017eine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koliko je vremena potrebno da se vide rezultati? Nekoliko faktora ovdje ulazi u igru, kao \u0161to je koli\u010dina treninga koju imate u tjednu, koliko ukupno napre\u017eete glutealne mi\u0161i\u0107e, kao i ono \u0161to jedete i koliko se odmarate. Pridr\u017eavate li se nekoliko osnovnih pravila, prve vidljive rezultate mo\u017eete o\u010dekivati za otprilike mjesec dana.<\/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\">\n<li><strong>Odaberite 4 do 6 vje\u017ebi s ovog popisa<\/strong> i neka budu dio va\u0161eg plana treninga najmanje \u010detiri tjedna. Nakon toga, mo\u017eda \u0107ete htjeti promijeniti neke ili \u010dak sve od njih. To u potpunosti ovisi o vama.<\/li>\n\n\n\n<li><strong>Vje\u017ebajte gluteuse 2 do 3 puta tjedno.<\/strong> Kako biste osigurali dovoljno vremena za regeneraciju, trebali biste se odmarati najmanje 48 sati izme\u0111u takvih treninga.<\/li>\n\n\n\n<li><strong>Nakon dva do tri tjedna pove\u0107ajte raspon ponavljanja ili koli\u010dinu izvedenih serija za svaku pojedina\u010dnu vje\u017ebu.<\/strong><\/li>\n\n\n\n<li>Kad vje\u017ebate, uvijek se usredoto\u010dite na izvo\u0111enje vje\u017ebi <strong>pravilnom tehnikom.<\/strong><\/li>\n\n\n\n<li><strong>Vje\u017ebajte koriste\u0107i puni raspon pokreta<\/strong> za koji ste sposobni, a da pritom odr\u017eavate ispravnu tehniku izvo\u0111enja. Na taj na\u010din \u0107ete posti\u0107i maksimalno istezanje vje\u017ebanih mi\u0161i\u0107a, koje je va\u017eno uklju\u010diti i aktivirati.<\/li>\n\n\n\n<li>Da biste postigli te seksi obline, \u010desto morate <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nabaciti mi\u0161i\u0107e <\/a>&nbsp;ai do\u0107i do zdrave razine tjelesne masti. U tom procesu klju\u010dne su dobro prilago\u0111ene prehrambene navike koje vam osiguravaju optimalnu koli\u010dinu hranjivih tvari i energije. Pomo\u0107u na\u0161eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online kalkulatora<\/a> mo\u017eete izra\u010dunati svoj optimalni unos hranjivih tvari i energije. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132, 4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o slo\u017eenom treningu za gluteuse, prona\u0111ite vi\u0161e informacija u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako zategnuti i oblikovati svoju stra\u017enjicu i noge.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg\" alt=\"Ku\u0107ni trening za stra\u017enjicu\" class=\"wp-image-383492\" style=\"width:843px;height:562px\" title=\"Ku\u0107ni trening za stra\u017enjicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najboljih_vjezbi_s_tjelesnom_tezinom_za_gluteuse\"><\/span>12 najboljih vje\u017ebi s tjelesnom te\u017einom za gluteuse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Birajte izme\u0111u osnovnih i naprednijih varijacija ovdje navedenih vje\u017ebi. Svaki od opisa vje\u017ebi tako\u0111er uklju\u010duje savjete o dodacima koje mo\u017eete koristiti ako odlu\u010dite dodati dodatni izazov. Kada izvodite ove vje\u017ebe, uvijek zapamtite da odr\u017eavate pravilnu tehniku. Odr\u017eavanje le\u0111a prirodno zakrivljienima klju\u010dno je u svakoj od njih. <strong>Aktiviranje va\u0161e jezgre<\/strong> bit \u0107e od velike pomo\u0107i.<\/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. \u010cu\u010dnjevi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago ra\u0161irenim nogama, otprilike u \u0161irini ramena, s te\u017einom na cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>: Udahnite i gurnite zdjelicu prema nazad i dolje u \u010du\u010danj. Pritom izbjegavajte zaokru\u017eivanje le\u0111a u lumbalnom i torakalnom dijelu. Odaberite dubinu \u010du\u010dnja tako da uspijete zadr\u017eati prirodnu zakrivljenost kralje\u017enice. Os koljena, sko\u010dnog zgloba i prstiju stopala ostaje u istoj ravnini. Dok izdi\u0161ete, ispravite stra\u017enjicu i prednju stranu bedara, lagano ih aktiviraju\u0107i. Slijedi jo\u0161 jedno ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, mali raspon pokreta, naginjanje prema naprijed, propadanje koljena, neravnomjerna raspodjela te\u017eine, hodanje na prstima ili petama.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> jednono\u017eni \u010du\u010danj, pulsiranje u \u010du\u010dnju (dizanje i spu\u0161tanje u rasponu od nekoliko centimetara dok ostajete u donjem polo\u017eaju), \u010du\u010danj skokovi.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness:<\/strong> \u010cu\u010danj s elasti\u010dnom trakom s otporom iznad koljena, s loptom za pilates iznad glave, na trena\u017eeru za ravnote\u017eu, kori\u0161tenjem <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prsluka s utezima<\/a>, s utegom, <a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinkom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagom.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep.gif\" alt=\"Kako izvesti \u010du\u010danj s tjelesnom te\u017einom?\" class=\"wp-image-383507\" title=\"Kako izvesti \u010du\u010danj s tjelesnom te\u017einom?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Izazovnija varijanta: Zra\u010dni \u010du\u010danj<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago ra\u0161irenim nogama, otprilike u \u0161irini ramena, s te\u017einom na cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i gurnite zdjelicu prema nazad i dolje u \u010du\u010danj. Pritom izbjegavajte zaokru\u017eivanje le\u0111a u lumbalnom i torakalnom podru\u010dju. Odaberite dubinu \u010du\u010dnja tako da uspijete zadr\u017eati prirodnu zakrivljenost kralje\u017enice. Os koljena, sko\u010dnog zgloba i prstiju stopala ostaje u istoj ravnini. S izdisajem aktivirajte mi\u0161i\u0107e stra\u017enjice i prednje strane bedara, poskakuju\u0107i uvis. Udahnite u gornjem polo\u017eaju, zatim se vratite u \u010du\u010danj i ponovite skok.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, mali opseg pokreta, naginjanje prema naprijed, koljena okrenuta prema unutra, neravnomjerno raspore\u0111ena te\u017eina, hodanje na prstima ili petama.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> skok u gornjem polo\u017eaju povla\u010denjem koljena prema prsima (tzv. tuck jump).<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u pomagala:<\/strong> skok \u010du\u010danj na &nbsp;<a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometrijsku kutiju<\/a>&nbsp;ili trena\u017eer za ravnote\u017eu, koriste\u0107i powerbag.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/drep-s-vyskokem.gif\" alt=\"Kako izvoditi skok \u010du\u010dnjeve?\" class=\"wp-image-383522\" title=\"Kako izvoditi skok \u010du\u010dnjeve?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Iskoraci prema naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite s blago ra\u0161irenim nogama s rukama uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Vrhovi stopala i koljena pokazuju u istom smjeru lagano u stranu tijekom \u010ditavog kretanja. Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prebacite te\u017einu na prednje stopalo. Do\u0111ite do dubine gdje vam je bedro pod kutom od oko 90 stupnjeva u odnosu na potkoljenicu ili \u010dak malo dublje. Izdi\u0161u\u0107i i aktiviraju\u0107i mi\u0161i\u0107e prednje strane bedara i stra\u017enjice, vratite se u po\u010detni polo\u017eaj i odmah nastavite s jo\u0161 jednim ponavljanjem na drugoj nozi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> iskoraci sa skokom, iskoraci unatrag, iskoraci s pulsiranjem.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness:<\/strong> Iskoraci na strunja\u010di, uz kori\u0161tenje powerbaga, prsluka s utezima ili utega.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-vpred.gif\" alt=\"Kako izvoditi iskorake s tjelesnom te\u017einom?\" class=\"wp-image-383537\" title=\"Kako izvoditi iskorake s tjelesnom te\u017einom?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Izazovnija varijanta:<\/strong> Iskoraci sa skokom<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite s blago ra\u0161irenim nogama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vrhovi stopala i koljena su usmjereni u istom smjeru lagano u stranu tijekom cijelog pokreta. Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prebacite te\u017einu na prednje stopalo. Do\u0111ite do dubine gdje vam je bedro pod kutom od oko 90 stupnjeva u odnosu na potkoljenicu ili \u010dak malo dublje. Izdi\u0161u\u0107i, aktivirajte mi\u0161i\u0107e prednje strane bedara i stra\u017enjice, sko\u010dite i promijenite noge dok ste u zraku. Pri udaru o pod, udahnite i odmah nastavite sa sljede\u0107im ponavljanjem. Upotrijebite svoje ruke za odr\u017eavanje stabilnosti.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov kori\u0161tenjem dodataka za fitness:<\/strong> iskoraci sa skokom na podlozi za ravnote\u017eu, kori\u0161tenje powerbaga, prsluka s utezima ili utega.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/vypady-s-vyskokom.gif\" alt=\"Kako izvoditi iskorake sa skokom?\" class=\"wp-image-383552\" title=\"Kako izvoditi iskorake sa skokom?\"\/><\/figure>\n<\/div>\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=\"58726,36364,49009,5335,53347,36352,46033,51217,53680,48997,48973,51223,51208 \" ><\/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:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rakov hod<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s razmaknutim stopalima u \u0161irini kukova. Lagano savijte koljena i gurnite zdjelicu prema natrag i dolje u djelomi\u010dni \u010du\u010danj. \u0160to je dublji va\u0161 \u010du\u010danj, to je vje\u017eba zahtjevnija. Stavite ruke na bokove.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Dok izdi\u0161ete, jednom nogom napravite korak u stranu, a zatim drugu nogu pribli\u017eite prvoj. Udahnite i zatim, dok izdi\u0161ete, napravite korak u suprotnom smjeru, mijenjaju\u0107i noge. Nastavite izmjenjivati na ovaj na\u010din dok ne zavr\u0161ite svoju seriju.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, lo\u0161a koordinacija pokreta, savijanje u le\u0111ima.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness:<\/strong> Rakov hod s otpornom trakom iznad koljena ili s girjom koja se dr\u017ei objema rukama ispred prsa.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/crab-walk.gif\" alt=\"Kako izvoditi vje\u017ebu rakov hod?\" class=\"wp-image-383567\" title=\"Kako izvoditi vje\u017ebu rakov hod?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Curtsy iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite s blago ra\u0161irenim nogama s rukama uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Uz udah prekri\u017eite desnu nogu iza lijeve, savijaju\u0107i obje noge. Desnim koljenom mo\u017eete lagano dotaknuti prostirku, a zatim se s izdahom vratiti u po\u010detni polo\u017eaj. Izvedite isto s lijevom nogom, mijenjaju\u0107i strane. Naizmjeni\u010dno mijenjajte strane na ovaj na\u010din dok ne zavr\u0161ite set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> Curtsy iskoraci s prijelaznim skokom<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness:<\/strong> Iskoraci pomo\u0107u powerbaga, utega ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prsluka s utezima&nbsp;<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Curtsy-lunges.gif\" alt=\"Kako izvoditi Curtsy iskorake?\" class=\"wp-image-383582\" title=\"Kako izvoditi Curtsy iskorake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bugarski \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite ispred stolice, kau\u010da ili pliometrijske kutije sa stopalima u \u0161irini kukova. Postavite prednji dio tabana jedne noge na kutiju ili komad namje\u0161taja iza sebe, a ruke na bokove.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:&nbsp;<\/strong>Udahnite, savijte koljeno prednje noge i izvedite iskorak u mjestu. U niskom polo\u017eaju mo\u017eete lagano dotaknuti strunja\u010du koljenom stra\u017enje noge. Zatim se uspravite uz udah i odmah nastavite s jo\u0161 jednim ponavljanjem. Nakon jedne serije promijenite nogu i istu vje\u017ebu izvedite na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> bugarski \u010du\u010danj sa skokom na stoje\u0107u nogu<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u fitness dodataka:<\/strong> bugarski \u010du\u010danj s powerbagom, utegom, prslukom s utezima ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bu\u010dicama<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/bulharske-drepy.gif\" alt=\"Kako izvoditi bugarske \u010du\u010dnjeve s vlastitom tjelesnom te\u017einom?\" class=\"wp-image-383597\" title=\"Kako izvoditi bugarske \u010du\u010dnjeve s vlastitom tjelesnom te\u017einom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Legnite na le\u0111a i postavite ruke uz tijelo s dlanovima na podu. Savijte noge u koljenima, povucite ih prema stra\u017enjici i ostavite stopala na tlu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite zdjelicu aktiviranjem gluteusa i zadnjih lo\u017ea. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim kontrolirano spustite zdjelicu. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje le\u0111a, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> Izometrijsko zadr\u017eavanje u gornjem polo\u017eaju (20 &#8211; 30 sekundi) ili s ra\u0161irenim nogama u gornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness:<\/strong> Most sa stopalima na balans podlozi, kori\u0161tenje \u0161iroke <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">elasti\u010dne trake s otporom <\/a>postavljene iznad koljena ili s&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">girjom<\/a> postavljenom na zdjelicu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Glute-bridge.gif\" alt=\"Kako izvoditi vje\u017ebu most?\" class=\"wp-image-383612\" title=\"Kako izvoditi vje\u017ebu most?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. \u017dabica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Legnite na le\u0111a i postavite ruke uz tijelo s dlanovima na podu. Noge savijte u koljenima, stopala povucite prema stra\u017enjici i okrenite ih jedno prema drugom tako da se dodiruju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite zdjelicu aktiviranjem gluteusa i zadnjih lo\u017ea. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim kontrolirano spustite zdjelicu. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje le\u0111a, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong>&nbsp;Izometrijsko zadr\u017eavanje u gornjem polo\u017eaju (20 . 30 sekundi), pulsiranje u gornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u dodataka za fitness<\/strong>: \u017dabica s nogama na &nbsp;<a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trena\u017eeru za ravnote\u017eu.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Frog-pump-.gif\" alt=\"Kako izvesti \u017eabicu?\" class=\"wp-image-383629\" title=\"Kako izvesti \u017eabicu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Jednono\u017eni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Legnite na le\u0111a i postavite ruke uz tijelo s dlanovima na podu. Savijte obje noge u koljenima, pribli\u017eite stopala stra\u017enjici, a zatim podignite jednu nogu prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite zdjelicu aktiviranjem gluteusa i zadnjih lo\u017ea. Imajte na umu da noga koja je podignuta od tla mora ostati u istom polo\u017eaju, a pokret mora dolaziti samo iz zdjelice. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim kontrolirano spustite zdjelicu. Nakon jedne serije promijenite nogu i istu vje\u017ebu izvedite na drugu stranu<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje le\u0111a, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong>&nbsp;Izometrijsko zadr\u017eavanje u gornjem polo\u017eaju (20 . 30 sekundi), pulsiranje u gornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Kako poja\u010dati izazov pomo\u0107u fitness pomagala:<\/strong> Jednono\u017eni most na balans podlozi, kori\u0161tenje \u0161iroke <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dne<\/a><a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">trake s otporom<\/a> postavljene iznad koljena ili s <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girjom <\/a>postavljenom na zdjelicu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/One-leg-glute-bridge.gif\" alt=\"Kako izvesti jednono\u017eni most?\" class=\"wp-image-383644\" title=\"Kako izvesti jednono\u017eni most?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Kle\u010de\u0107e odno\u017eenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na sve \u010detiri.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Uz izdah aktivirajte mi\u0161i\u0107e stra\u017enjice i podignite jednu nogu u stranu i dr\u017eite je savijenom. Spustite ju s udahom i nastavite sa sljede\u0107im ponavljanjem. Nakon jedne serije promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Izvijanje u le\u0111ima, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, mali opseg pokreta.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:&nbsp;<\/strong>Zadr\u017eavanje u polo\u017eaju (izdr\u017eljivost) ili pulsiranje u gornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Kako poja\u010dati izazov pomo\u0107u fitness pomagala:<\/strong>&nbsp;Kle\u010de\u0107e odno\u017eenje sa \u0161irokom elasti\u010dnom trakom s otporom ili na balans podlozi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/fire-hydrant.gif\" alt=\"Kako izvesti kle\u010de\u0107e odno\u017eenje?\" class=\"wp-image-383659\" title=\"Kako izvesti kle\u010de\u0107e odno\u017eenje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Kle\u010de\u0107e zano\u017eenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na sve \u010detiri, ostavljaju\u0107i jednu nogu ispru\u017eenu iza sebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;S izdisajem aktivirajte gluteuse i podignite nogu. Spustite ju natrag dok udi\u0161ete i nastavite sa sljede\u0107im ponavljanjem. Nakon jedne serije promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Izvijanje u le\u0111ima, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, mali opseg pokreta.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:&nbsp;<\/strong>Zadr\u017eavanje u polo\u017eaju (izdr\u017eljivost) ili pulsiranje u gornjem polo\u017eaju.<\/li>\n\n\n\n<li>Kako poja\u010dati izazov pomo\u0107u fitness pomagala: Kle\u010de\u0107e zano\u017eenje s <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\">utezima za gle\u017enjeve.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/Straight-leg-kickback.gif\" alt=\"Kako izvesti kle\u010de\u0107e zano\u017eenje?\" class=\"wp-image-383674\" title=\"Kako izvesti kle\u010de\u0107e zano\u017eenje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Jednono\u017eno rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stanite s blago ra\u0161irenim nogama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:&nbsp;<\/strong>Vrhovi va\u0161ih stopala i koljena pokazuju u istom smjeru lagano u stranu tijekom cijelog pokreta. Prebacite te\u017einu na stoje\u0107u nogu, koja je blago savijena u koljenu. S udahom se sagnite prema naprijed i istovremeno izbacite drugu nogu koja ostaje ispru\u017eena. Nije potrebno da tijelo u donjem polo\u017eaju do\u0111e u paralelu s podlogom. Prvenstveno se usredoto\u010dite na odr\u017eavanje prirodne zakrivljenosti le\u0111a i osje\u0107aj aktivacije gluteusa i stra\u017enje strane bedara. U po\u010detku \u0107e biti dovoljno ako podignete nogu 30 &#8211; 50 cm iznad poda. Zatim se uz izdah vratite u po\u010detni polo\u017eaj. Kako biste pobolj\u0161ali svoju stabilnost, mo\u017eete podi\u0107i ruku, uravnote\u017euju\u0107i raspodjelu te\u017eine dok se savijate. Prvo napravite nekoliko ponavljanja na jednoj nozi, a zatim promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali opseg pokreta, lo\u0161a koordinacija pokreta, savijanje u le\u0111ima.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> Kori\u0161tenje stolice za potporu i bolju stabilnost.<\/li>\n\n\n\n<li><strong>Kako poja\u010dati izazov pomo\u0107u fitness pomagala: <\/strong>Jednono\u017eno rumunjsko mrtvo dizanje s girjom u ruci ili loptom za pilates iznad glave, ili izvo\u0111enje na podlozi za ravnote\u017eu ili pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seta za suspenzijski trening.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/rumunsky-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\" class=\"wp-image-383689\" title=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Sjedenje uza zid<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite le\u0111ima naslonjeni na zid, naslonite se na njega i spustite se u polo\u017eaj \u010du\u010dnja, idealno je da ste dovoljno nisko da su vam bedra paralelna s podom ili \u010dak ni\u017ee. Cijela povr\u0161ina stopala je oslonjena na tlo. Mo\u017eete staviti ruke na bedra.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Di\u0161ite mirno i poku\u0161ajte ostati u ovom polo\u017eaju najmanje 20 sekundi. Vje\u017ebu mo\u017eete malo ote\u017eati ako ne oslonite ruke na bedra, tako \u0161to \u0107ete ih pustiti da slobodno vise uz tijelo.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Nedovoljno trajanje vje\u017ebe, nedovoljna dubina \u010du\u010dnja<\/li>\n\n\n\n<li><strong>Kako pove\u0107ati izazov pomo\u0107u pomagala<\/strong>: upotrijebite<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> disk s utezima<\/a> postavljen na va\u0161a bedra ili girju koju \u0107ete dr\u017eati ispred sebe s obje ruke.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/wall-sit.gif\" alt=\"Sjedenje uza zid\" class=\"wp-image-383704\" title=\"Sjedenje uza zid\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_treninga_za_straznjicu_uz_pomoc_vlastite_tjelesne_tezine\"><\/span>Primjer treninga za stra\u017enjicu uz pomo\u0107 vlastite tjelesne te\u017eine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije treninga se svakako zagrijte tako \u0161to \u0107ete pokretati cijelo tijelo. Usredoto\u010dite se na opu\u0161tanje kukova i aktiviranje mi\u0161i\u0107a donjeg dijela tijela. Zatim prije\u0111ite na glavni dio rutine s vje\u017ebama navedenim u tablici. <strong>Broj serija za svaku vje\u017ebu je 3 &#8211; 5.<\/strong> Mo\u017eete prvo izvesti sve serije jedne vje\u017ebe, a zatim prije\u0107i na sljede\u0107u ili prelaziti s jedne na drugu kako biste zavr\u0161ili krug.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izme\u0111u svake vje\u017ebe napravite pauzu od 30 do 90 sekundi.<\/strong> Nakon zavr\u0161etka treninga dodajte fazu opu\u0161tanja koja odgovara va\u0161im potrebama (lagano tr\u010danje na mjestu ili hodanje) ili se lagano istegnite. Ovu rutinu treninga mo\u017eete uklju\u010diti u svoj cjelokupni plan treninga <strong>2 ili 3 puta tjedno.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017eba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ponavljanja<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dabice<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kle\u010de\u0107e zano\u017eenje<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 &#8211; 20 ponavljanja po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bugarski \u010du\u010dnjevi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 ponavljanja po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Curtsy iskoraci<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 ponavljanja po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sjedenje uza zid<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 45 sekundi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako prilagoditi trening za stra\u017enjicu pomo\u0107u tjelesne te\u017eine za napredne vje\u017eba\u010de?<\/h3>\n\n\n\n<p>Ako ve\u0107 mo\u017eete napraviti 15 do 20 ponavljanja bez osje\u0107aja zamora mi\u0161i\u0107a, najvjerojatnije ste do\u0161li do to\u010dke u kojoj \u0107e va\u0161im mi\u0161i\u0107ima biti potreban daljnji impuls da postanu ve\u0107i i ja\u010di. Sljede\u0107i savjeti za trening mogu vam pomo\u0107i da to postignete.<\/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\">\n<li><strong>Korak po korak smanjite vrijeme pauze<\/strong> izme\u0111u vje\u017ebi za 10 sekundi.<\/li>\n\n\n\n<li><strong>Uklju\u010dite supersetove<\/strong> u kojima prolazite dvije ili vi\u0161e vje\u017ebi zaredom bez pauze.<\/li>\n\n\n\n<li><strong>Kombinirajte stati\u010dke vje\u017ebe s dinami\u010dkim.<\/strong> Naprimjer, nakon zadr\u017eavanja u polo\u017eaju \u010du\u010dnja (izdr\u017eljivost) nastavite s nizom \u010du\u010danj skokova.<\/li>\n\n\n\n<li><strong>Dodajte dodatni otpor <\/strong>s <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakama s otporom<\/a>,<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\"> utezima za \u010dlanke<\/a>, <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prslucima s utezima<\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dicama<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girjama<\/a> ili&nbsp; <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ipkom<\/a> s <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plo\u010dnim utezima<\/a>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li nau\u010diti vi\u0161e o tome kako jo\u0161 napornije vje\u017ebati na svakom treningu? Pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako vje\u017ebanje kod ku\u0107e u\u010diniti izazovnijim bez dodataka za fitness.&nbsp;<\/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=\"HIIT_trening_za_straznjicu_za_napredne\"><\/span>HIIT trening za stra\u017enjicu za napredne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite biti sigurni da je va\u0161 trening prili\u010dno izazovan, isprobajte ovu HIIT rutinu, koja izmjenjuje dulje intervale vje\u017ebanja s puno kra\u0107im pauzama. Zahvaljuju\u0107i visokom intenzitetu, ne samo da \u0107ete u\u010dinkovito raditi na gluteusima, ve\u0107 \u0107ete i sagorjeti puno kalorija u samo kratkom vremenskom periodu.<\/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\">\n<ul class=\"wp-block-list\" id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\">\n<li>40 sekundi vje\u017ebe, 20 sekundi odmora<\/li>\n\n\n\n<li>po\u010dnite s vje\u017ebom 1, zatim prije\u0111ite na vje\u017ebu 2 itd.<\/li>\n\n\n\n<li>odmorite se 1 do 2 minute izme\u0111u serija<\/li>\n\n\n\n<li>poku\u0161ajte izvesti 3 do 5 setova<\/li>\n\n\n\n<li>ovisno o broju setova koje odaberete i duljini pauza, cijela rutina traje izme\u0111u 17 i 33 minute<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\">\n<li>\u010cu\u010danj skok<\/li>\n\n\n\n<li>Sjedenje uza zid<\/li>\n\n\n\n<li>Iskoraci<\/li>\n\n\n\n<li>Iskoraci sa skokom<\/li>\n\n\n\n<li>Most<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_sljedece\"><\/span>\u0160to je sljede\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete isprobati jo\u0161 vi\u0161e vje\u017ebi za stra\u017enjicu koriste\u0107i loptu za pilates tako \u0161to \u0107ete slijediti savjete iz na\u0161eg \u010dlanka <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 core i stra\u017enjicu s loptom za pilates.<\/strong><\/a><\/li>\n\n\n\n<li>Ako kod ku\u0107e imate girju, u na\u0161em \u010dlanku mo\u017eete prona\u0107i razne vje\u017ebe za donji dio tijela pomo\u0107u ovog prakti\u010dnog alata:<strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">8 najboljih vje\u017ebi za stra\u017enjicu i noge s girjom.<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete izgraditi rutinu za stra\u017enjicu koriste\u0107i elastine trake s otporom, tako \u0161to \u0107ete pratiti savjete iz na\u0161eg \u010dlanka <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Dobijte \u010dvrstu i oblu stra\u017enjicu bez utega. Isprobajte vje\u017ebanje s elasti\u010dnom trakom s otporom.<\/a><\/strong><\/li>\n<\/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=\"Koja_je_poanta\"><\/span>Koja je poanta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanje ovih vje\u017ebi za stra\u017enjicu uz pomo\u0107 tjelesne te\u017eine u va\u0161u rutinu mo\u017ee biti zabavan na\u010din da malo za\u010dinite svoj trening. Sve to mo\u017eete u\u010diniti u udobnosti vlastitog doma, u vrtu, parku ili na vje\u017ebali\u0161tu na otvorenom. Pomo\u0107i \u0107e vam da <strong>ciljate gluteuse na slo\u017een i u\u010dinkovit na\u010din,<\/strong> odvode\u0107i vas korak dalje do <strong>savr\u0161eno oblikovane stra\u017enjice<\/strong> iz snova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isprobajte redovitu rutinu s preporu\u010denim rasponom ponavljanja ili napredniji HIIT trening. Da biste pove\u0107ali izazov, uklju\u010dite naprednije varijante ili dodajte dodatni otpor s bu\u010dicama ili elasti\u010dnim trakama s otporom.<\/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 pomozite im da se inspiriraju u svojim treninzima!<\/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.hr\/trening-doma\" 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.hr\/sredstva-za-izgaranje-masnoca\" 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 do oble i \u010dvrste stra\u017enjice bez upotrebe alata za vje\u017ebanje? U ovom \u010dlanku donosimo vam 12 u\u010dinkovitih vje\u017ebi za gluteuse kao i primjere planova treninga koji vam mogu pomo\u0107i da postignete svoje ciljeve.<\/p>\n","protected":false},"author":129,"featured_media":383461,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6488,6440,6428],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394911","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-doma-hr","10":"tag-vjezbe-s-vlastitom-tezinom-hr","11":"tag-vjezbe-za-gluteus-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 raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-05T08:18:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T10:52:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse\",\"datePublished\":\"2022-10-05T08:18:00+00:00\",\"dateModified\":\"2024-04-25T10:52:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\"},\"wordCount\":3322,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"keywords\":[\"trening\",\"trening doma\",\"vje\u017ebe s vlastitom te\u017einom\",\"vje\u017ebe za gluteus\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\",\"name\":\"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"datePublished\":\"2022-10-05T08:18:00+00:00\",\"dateModified\":\"2024-04-25T10:52:39+00:00\",\"description\":\"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog","description":"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/","og_type":"article","og_title":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog","og_description":"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.","og_url":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/","og_site_name":"GymBeam Blog","article_published_time":"2022-10-05T08:18:00+00:00","article_modified_time":"2024-04-25T10:52:39+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse","datePublished":"2022-10-05T08:18:00+00:00","dateModified":"2024-04-25T10:52:39+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/"},"wordCount":3322,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png","keywords":["trening","trening doma","vje\u017ebe s vlastitom te\u017einom","vje\u017ebe za gluteus"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/","url":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/","name":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png","datePublished":"2022-10-05T08:18:00+00:00","dateModified":"2024-04-25T10:52:39+00:00","description":"Najbolje vje\u017ebe za oblu i \u010dvrstu stra\u017enjicu uz kori\u0161tenje samo tjelesne te\u017eine. U ovom \u0107ete \u010dlanku prona\u0107i primjer plana treninga za po\u010detnike i napredne.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png","width":1200,"height":628,"caption":"Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za oble i \u010dvrste gluteuse"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/394911","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=394911"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/394911\/revisions"}],"predecessor-version":[{"id":544409,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/394911\/revisions\/544409"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/383461"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=394911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=394911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=394911"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=394911"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=394911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}