{"id":430989,"date":"2023-06-02T11:46:56","date_gmt":"2023-06-02T09:46:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430989"},"modified":"2023-06-02T11:46:59","modified_gmt":"2023-06-02T09:46:59","slug":"cucnjevi-pravilna-tehnika-prednosti-i-varijacije","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/","title":{"rendered":"\u010cu\u010dnjevi: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za dom i teretanu"},"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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Sto_su_cucnjevi\" title=\"\u0160to su \u010du\u010dnjevi?\">\u0160to su \u010du\u010dnjevi?<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#5_razloga_zasto_raditi_cucnjeve\" title=\"5 razloga za\u0161to raditi \u010du\u010dnjeve\">5 razloga za\u0161to raditi \u010du\u010dnjeve<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Koje_misice_koristite_kada_radite_cucnjeve\" title=\"Koje mi\u0161i\u0107e koristite kada radite \u010du\u010dnjeve?\">Koje mi\u0161i\u0107e koristite kada radite \u010du\u010dnjeve?<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Kako_pravilno_izvoditi_cucnjeve\" title=\"Kako pravilno izvoditi \u010du\u010dnjeve?\">Kako pravilno izvoditi \u010du\u010dnjeve?<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Koje_su_najcesce_pogreske_tijekom_izvodenja_cucnjeva_i_kako_ih_ispraviti\" title=\"Koje su naj\u010de\u0161\u0107e pogre\u0161ke tijekom izvo\u0111enja \u010du\u010dnjeva i kako ih ispraviti?\">Koje su naj\u010de\u0161\u0107e pogre\u0161ke tijekom izvo\u0111enja \u010du\u010dnjeva i kako ih ispraviti?<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Najucinkovitije_varijacije_cucnjeva\" title=\"Naju\u010dinkovitije varijacije \u010du\u010dnjeva\">Naju\u010dinkovitije varijacije \u010du\u010dnjeva<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Cucnjevi_s_tjelesnom_tezinom\" title=\"\u010cu\u010dnjevi s tjelesnom te\u017einom\">\u010cu\u010dnjevi s tjelesnom te\u017einom<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Cucnjevi_s_utezima\" title=\"\u010cu\u010dnjevi s utezima\">\u010cu\u010dnjevi s utezima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Kako_dodati_cucnjeve_u_svoj_plan_treninga\" title=\"Kako dodati \u010du\u010dnjeve u svoj plan treninga?\">Kako dodati \u010du\u010dnjeve u svoj plan treninga?<\/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\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cu\u010danj je osnovna slo\u017eena vje\u017eba koju je bilo lako izvoditi kao dijete. No, kako ste odrasli, iznenada vam to vi\u0161e nije polazilo za rukom. Pete su se odmicale od poda, a va\u0161a zaobljena le\u0111a podsje\u0107ala su na oklop kornja\u010de. Me\u0111utim, kasnije u \u017eivotu ste shvatili da <strong>ako \u017eelite izgraditi jake i lijepo oblikovane noge i stra\u017enjicu, to je prili\u010dno te\u0161ko posti\u0107i bez \u010du\u010dnjeva<\/strong>. Sada \u010du\u010dnjevima poku\u0161ajte dati drugu priliku i ponovno ih nau\u010dite izvoditi pravilno.<\/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=\"Sto_su_cucnjevi\"><\/span>\u0160to su \u010du\u010dnjevi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010danj je s pravom poznat kao <strong>kralj svih vje\u017ebi<\/strong> i ima svoje mjesto u gotovo svakom treningu. Op\u0107enito ga karakterizira pokret savijanja koljena i savijanja u kukovima dok le\u0111a ostaju uspravna. Ovaj pokret uglavnom uklju\u010duje mi\u0161i\u0107e donjih udova, kao i sredi\u0161njeg dijela tijela (core), u\u010dinkovito ja\u010daju\u0107i ta podru\u010dja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cu\u010dnjeve mo\u017eete raditi s vlastitom te\u017einom ili s optere\u0107enjem, poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ipke<\/a> s <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\">utezima<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dica <\/a>ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">girja<\/a>. Me\u0111utim, postoji i niz drugih varijacija \u010du\u010dnjeva poput goblet \u010du\u010dnja, bugarskog ili jednono\u017enog \u010du\u010dnja. I po\u010detnici i napredni sporta\u0161i prona\u0107i \u0107e svoju opciju koja im najvi\u0161e odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_razloga_zasto_raditi_cucnjeve\"><\/span>5 razloga za\u0161to raditi \u010du\u010dnjeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010dnjevi su <strong>izvrsni za univerzalnost<\/strong> jer ih mo\u017eete uklju\u010diti u zagrijavanje kao i u glavni dio treninga. Naj\u010de\u0161\u0107e se izvode u teretani, no mo\u017eete ih raditi i kod ku\u0107e ili u hotelskoj sobi. \u010cu\u010dnjevima mo\u017eete \u010dak u\u0161tedjeti novac dok ste u pokretu. Naprimjer, u <a class=\"ek-link\" href=\"https:\/\/3seaseurope.com\/romania-squats-bus-ticket-cluj-napoca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rumunjskoj<\/a> (Cluj-Napoca) mo\u017eete dobiti besplatnu kartu za javni prijevoz ako izvedete dvadeset \u010du\u010dnjeva u dvije minute. <strong>Koje su neke od ostalih prednosti \u010du\u010dnjeva?<\/strong><\/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. Izgra\u0111uju funkcionalnu snagu<\/h3>\n\n\n\n<p>Na\u0161e noge i stra\u017enjica mogu razviti veliku silu, a \u010du\u010dnjevi su izvrstan na\u010din ne samo za testiranje, ve\u0107 i za pobolj\u0161anje ove vje\u0161tine. Nije slu\u010dajno to \u0161to oni spadaju u triatlon snage zajedno s bench pressom i mrtvim dizanjem. Prema studijama, imaju usporediv<strong> u\u010dinak na razvoj snage donjih udova.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cu\u010danj se tako\u0111er mo\u017ee isplatiti u svakodnevnom \u017eivotu. Koristi upravo one mi\u0161i\u0107e koji su vam potrebni za svakodnevne aktivnosti. Primjeri uklju\u010duju sjedenje i ustajanje sa stolice, no\u0161enje te\u0161kih predmeta, uspinjanje po stepenicama ili podizanje ispu\u0161tene olovke s poda. U\u010de\u0107i anga\u017eirati ispravne mi\u0161i\u0107e kroz \u010du\u010dnjeve,<strong> smanjujete rizik od ozljeda tijekom svakodnevnih aktivnosti. <\/strong>Istodobno \u0107ete<strong> pobolj\u0161ati svoje sposobnosti odr\u017eavanja ravnote\u017ee, <\/strong>a zahvaljuju\u0107i funkcionalnijoj jezgri tako\u0111er \u0107ete pru\u017eiti podr\u0161ku i <strong>pravilnom dr\u017eanju.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg\" alt=\"Za\u0161to biste trebali izvoditi \u010du\u010dnjeve?\" class=\"wp-image-421141\" width=\"843\" height=\"562\" title=\"Za\u0161to biste trebali izvoditi \u010du\u010dnjeve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pospje\u0161uju rast mi\u0161i\u0107a donjih udova<\/h3>\n\n\n\n<p><strong>No, ovom vje\u017ebom ne\u0107ete dobiti samo snagu, ve\u0107 i zategnute noge i<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lijepo zaobljenu stra\u017enjicu<\/strong><\/a>. Zato \u0107ete prona\u0107i neku varijaciju \u010du\u010dnja u gotovo svakoj rutini vje\u017ebanja koja se fokusira na oblikovanje gluteusa i bedara. Ne morate raditi 100 \u010du\u010dnjeva dnevno s vlastitom te\u017einom ili druge, \u010desto besmislene izazove. Nau\u010dite ispravnu tehniku i<strong> postupno pove\u0107avajte optere\u0107enje<\/strong> utegom ili bu\u010dicama umjesto beskrajnog dodavanja desetaka ponavljanja. To \u0107e trening u\u010diniti mnogo u\u010dinkovitijim i zabavnijim. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako su vam jedan od ciljeva sna\u017ena i lijepo oblikovana stra\u017enjica i noge, ne biste trebali propustiti na\u0161 \u010dlanak <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 stra\u017enjicu i noge.<\/strong><\/a><\/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\">3. Kao rezultat toga napredovat \u0107ete i u drugim sportovima<\/h3>\n\n\n\n<p>Sna\u017ene noge va\u017ene su za powerliftere, trka\u010de, bicikliste, nogometa\u0161e, hokeja\u0161e i skoro sve druge sporta\u0161e kojih se mo\u017eete sjetiti. Zato se \u010du\u010dnjevi u razli\u010ditim oblicima tako\u0111er uklju\u010duju u treninge snage izdr\u017eljivih sporta\u0161a ili igra\u010da timskih sportova. Za sporta\u0161e, posebno sprintere, skaka\u010de u vis i dalj, \u010du\u010dnjevi su jo\u0161 zna\u010dajniji u njihovom treningu. Trebaju najbolju mogu\u0107u <strong>brzinu odskoka i dinamiku<\/strong>. A u tome im u\u010dinkovito poma\u017eu \u010du\u010danj skokovi ili \u010du\u010dnjevi sa skokom na kutiju.<span style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg\" alt=\"Prednosti \u010du\u010dnjeva za sporta\u0161e\" class=\"wp-image-421156\" width=\"843\" height=\"503\" title=\"Prednosti \u010du\u010dnjeva za sporta\u0161e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-400x239.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1536x916.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-2048x1221.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Podr\u017eavaju va\u0161u pokretljivost<\/h3>\n\n\n\n<p>Dok u\u010dite pravilno i dovoljno duboko izvoditi \u010du\u010dnjeve, <strong>tako\u0111er \u0107ete razviti pokretljivost (raspon pokreta) u kukovima, koljenima i gle\u017enjevima<\/strong>. I vjerujte mi, funkcionira bolje od nekog stati\u010dkog istezanja. Dobra pokretljivost i fleksibilnost zglobova tako\u0111er je korisna u svakodnevnom \u017eivotu. U biti, smanjuje rizik od ozljeda tijekom drugih fizi\u010dkih aktivnosti. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sagorijevaju vi\u0161e kalorija<\/h3>\n\n\n\n<p>\u010cu\u010dnjevi su slo\u017eena vje\u017eba koja uklju\u010duje gluteuse, bedra i mnoge druge mi\u0161i\u0107e. U svojem radu tro\u0161e puno energije, \u0161to se prevodi u<strong> vi\u0161e sagorjelih kalorija<\/strong> nego kada se rade biceps pregibi i druge vje\u017ebe za pojedina\u010dni zglob. Osim toga, nakon \u010du\u010dnjeva s utezima, kao i nakon bilo kojeg treninga snage, mo\u017eete u\u017eivati u dodatnoj koli\u010dini sagorjelih kalorija (EPOC). Ubrzani&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>metabolizam <\/strong><\/a>nastaje zbog procesa oporavka i traje do 72 sata nakon treninga. Ovu prednost posebno \u0107ete cijeniti prilikom mr\u0161avljenja. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o prednostima treninga snage mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dijeta, kardio i trening snage. \u0160to je najbolje za mr\u0161avljenje?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg\" alt=\"\u010cu\u010dnjevi i mr\u0161avljenje\" class=\"wp-image-421171\" width=\"843\" height=\"562\" title=\"\u010cu\u010dnjevi i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_misice_koristite_kada_radite_cucnjeve\"><\/span>Koje mi\u0161i\u0107e koristite kada radite \u010du\u010dnjeve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010dnjevi su vje\u017eba za vi\u0161e zglobova koja mo\u017ee <strong>uklju\u010diti mi\u0161i\u0107e gotovo cijelog tijela<\/strong>. U svojem osnovnom obliku izvo\u0111enja uglavnom uklju\u010duje donji dio tijela. Ako isprobate druge opcije, kao \u0161to je hokejski \u010du\u010danj, tako\u0111er \u0107ete anga\u017eirati ramena, ruke i le\u0111a.<\/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\">U klasi\u010dnom \u010du\u010dnju s tjelesnom te\u017einom prvenstveno anga\u017eirate:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kvadricepse (quadriceps femoris)<\/li>\n\n\n\n<li>mi\u0161i\u0107e stra\u017enje strane bedara (zadnje lo\u017ee)<\/li>\n\n\n\n<li>glutealne mi\u0161i\u0107e (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>fleksore kukova<\/li>\n\n\n\n<li>velike mi\u0161i\u0107e natkoljenice, trokutastog oblika (adductor magnus)<\/li>\n\n\n\n<li>mi\u0161i\u0107e listova (triceps surae)<\/li>\n\n\n\n<li>mi\u0161i\u0107e dubokog spinalnog stabilizacijskog sustava (DSS) ili core (trbu\u0161ne mi\u0161i\u0107e, spinalne ekstenzore, dijafragmu, mi\u0161i\u0107e dna zdjelice) <span style=\"color: #ff6600\">[7-8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U \u010du\u010dnjevima s optere\u0107enjem u slu\u010daju drugih varijacija mo\u017eete anga\u017eirati svoje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u0111ne mi\u0161i\u0107e<\/li>\n\n\n\n<li>ramena<\/li>\n\n\n\n<li>mi\u0161i\u0107e ruku (biceps, triceps, podlaktice)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg\" alt=\"Kako izvoditi \u010du\u010dnjeve?\" class=\"wp-image-421186\" width=\"843\" height=\"544\" title=\"Kako izvoditi \u010du\u010dnjeve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1536x990.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_pravilno_izvoditi_cucnjeve\"><\/span>Kako pravilno izvoditi \u010du\u010dnjeve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Put do savr\u0161enog \u010du\u010dnja ponekad mo\u017ee biti dug i te\u017eak. Sva\u010dije tijelo i sport kojim se bavi su druga\u010diji i ne nau\u010di svatko izvoditi \u010du\u010dnjeve nakon nekoliko posjeta teretani. No trud se uvijek isplati. <strong>U po\u010detku se usredoto\u010dite na pravilnu tehniku.<\/strong> Slobodno vje\u017ebajte samo s vlastitom te\u017einom i postupno dodajte \u0161ipku koju \u0107ete postupno optere\u0107ivati utezima. Ali nemojte pretjerivati s brzinom dodavanja te\u017eine na \u0161ipku. Uvijek imajte na umu da <strong>pravilna izvedba ima prednost pred poja\u010danom te\u017einom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako postaviti optere\u0107enje na treningu s obzirom na svoj cilj, saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliku te\u017einu treba dizati za rast mi\u0161i\u0107a, snagu ili mr\u0161avljenje?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se zagrijati za izvo\u0111enje \u010du\u010dnjeva?<\/h3>\n\n\n\n<p>Prije nego po\u010dnete s izvo\u0111enjem \u010du\u010dnjeva, ne zaboravite se zagrijati i razgibati cijelo tijelo. Uostalom, veliki dio vas sjedio je na poslu ili na fakultetu prije nego \u0161to je posjetio teretanu ili ku\u0107ni kutak za vje\u017ebanje. Stoga morate malo <strong>probuditi mi\u0161i\u0107e i pripremiti tijelo za optere\u0107enje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zagrijavanje samo ska\u010dite 2 &#8211; 3 minute izvode\u0107i jumping jackove, preska\u010du\u0107i u\u017ee ili tr\u010de\u0107i na mjestu. Ako imate kardio spravu (sobni bicikl, traku za tr\u010danje ili spravu za veslanje), slobodno na njoj izvedite zagrijavanje. Zatim prije\u0111ite na &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlogu za vje\u017ebanje<\/a>. Prvo istegnite zglobove cijelog tijela, zatim se vi\u0161e fokusirajte na kukove i koljena, koji \u0107e vam najvi\u0161e trebati tijekom \u010du\u010dnjeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako izvesti zagrijavanje kukova i koljena?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rotacija kukova:<\/strong> Sjednite na pod s uspravnim le\u0111ima. Savijte noge u koljenima pod kutom od otprilike devedeset stupnjeva i zakrenite ih tako da gledaju na istu stranu. Zatim ih pokretom bokova podignite prema gore i prebacite na suprotnu stranu. Va\u0161a stopala i stra\u017enjica ostaju na podlozi. Ruke mo\u017eete nasloniti iza tijela ili ih ispraviti. U\u010dinite to najmanje \u010detiri puta sa svake strane. Postupno, kako vam se kukovi opu\u0161taju, trebali biste mo\u0107i izvesti ve\u0107i opseg pokreta.<\/li>\n\n\n\n<li><strong>Rotacija koljena u iskoraku:<\/strong> Iskora\u010dite jednom nogom prema naprijed, uz lagano postavljanje koljena stra\u017enje noge na strunja\u010du i oslanjanje dlanovima na prednju nogu ili tlo. Zatim po\u010dnite kru\u017eiti svojim prednjim koljenom, prvo u jednu, zatim u drugu stranu. Probajte postaviti koljeno ispred gornjeg dijela stopala dok kru\u017eite.<\/li>\n\n\n\n<li>Na kraju, napravite nekoliko \u010du\u010dnjeva s vlastitom te\u017einom ili mo\u017eete koristiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prijenosni-sustavi-za-trening\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suspenzijski trena\u017eer<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete raditi <strong>vje\u017ebe <\/strong>za stra\u017enjicu<strong> s elasti\u010dnom<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>trakom<\/strong><\/a> tijekom zagrijavanja kako biste aktivirali glutealne mi\u0161i\u0107e i mi\u0161i\u0107e nogu. Neke vje\u017ebe mo\u017eete prona\u0107i, primjerice, u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg\" alt=\"Kako se pripremiti za \u010du\u010dnjeve?\" class=\"wp-image-421201\" width=\"843\" height=\"562\" title=\"Kako se pripremiti za \u010du\u010dnjeve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Koju obu\u0107u trebate nositi za \u010du\u010dnjeve?<\/h4>\n\n\n\n<p>Pravilnu tehniku izvo\u0111enja \u010du\u010dnjeva podr\u017eava i odabir odgovaraju\u0107e obu\u0107e. Za \u010du\u010dnjeve s utezima idealne su \u010dvrste tenisice s ravnijim potplatima kako bi se <strong>osigurala bolja stabilnost.<\/strong> A ako stvarno ozbiljno razmi\u0161ljate o vje\u017ebanju snage, ulo\u017eite u kvalitetne tenisice za dizanje utega koje imaju povi\u0161enu petu. To pove\u0107ava raspon pokreta u gle\u017enju, omogu\u0107uju\u0107i dublji, stabilniji \u010du\u010danj. Me\u0111utim, nekima je ugodnije \u010du\u010dati bosih nogu. Iako to omogu\u0107uje maksimalan kontakt s podlogom i ve\u0107u slobodu kretanja stopala, tako\u0111er dolazi s manjom stabilnosti i ve\u0107im rizikom od ozljeda.<\/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\">Koja je ispravna tehnika za izvo\u0111enje \u010du\u010dnjeva?<\/h3>\n\n\n\n<p>Poku\u0161ajte zaboraviti na <em>instafriendly<\/em> polu\u010du\u010dnjeve s izvijenim le\u0111ima, koji su dizajnirani da \u010dine sve osim demonstracije pravilnog \u010du\u010dnja. Jer kvalitetan \u010du\u010danj izgleda druga\u010dije. Ide dublje, le\u0111a ostaju u svojoj prirodnoj krivulji itd. Tako\u0111er, imajte na umu da ne sudjelujete u natjecanju u \u010du\u010dnjevima. Radije napravite jedan ispravni \u010du\u010danj nego 5 nepravilnih i to brzinom munje. Pogledajmo kako bi trebao izgledati pravilno izvedeni <strong>klasi\u010dni \u010du\u010danj s tjelesnom te\u017einom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni polo\u017eaj:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite u blagom stavu u \u0161irini ramena, dr\u017ee\u0107i svoju te\u017einu na cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li>Dr\u017eite vrat u ravnini s trupom, odr\u017eavaju\u0107i ravnu liniju od glave do bokova, gledajte naprijed, ramena povucite prema dolje i unatrag, le\u0111a prirodno zakrivljena i prsa otvorena, okrenuta prema naprijed.<\/li>\n\n\n\n<li>Ispru\u017eite ruke ispred tijela ili ih prekri\u017eite na prsima radi bolje ravnote\u017ee. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Izvedba:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Na po\u010detku pokreta zamislite da sjedite na nevidljivoj stolici.<\/li>\n\n\n\n<li>Pripazite na nepravilno zaokru\u017eivanje i savijanje le\u0111a u prsnom i lumbalnom dijelu kralje\u017enice, kao i na pretjerano stezanje stra\u017enjice.<\/li>\n\n\n\n<li>Odaberite dubinu \u010du\u010dnja tako da zadr\u017eite prirodnu zakrivljenost kralje\u017enice. Ipak, poku\u0161ajte do\u0107i barem do polo\u017eaja u kojem su vam kukovi ni\u017ee od koljena (ispod paralele).<\/li>\n\n\n\n<li>Os koljena, gle\u017eanj i vrh stopala ostaju u istoj liniji. Nemojte povla\u010diti koljena prema unutra.<\/li>\n\n\n\n<li>Ostanite u ovom donjem polo\u017eaju ne dulje od 1 sekunde. U protivnom mo\u017eete izgubiti potrebnu napetost u mi\u0161i\u0107ima.<\/li>\n\n\n\n<li>Izdahnite, glatko se uspravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara.<\/li>\n\n\n\n<li>Gurnite cijelu povr\u0161inu stopala u podlogu kao da poku\u0161avate odgurnuti tlo od sebe.<\/li>\n\n\n\n<li>Zatim opet ponovite.<\/li>\n\n\n\n<li>Dr\u017eite svoje pokrete pod kontrolom cijelo vrijeme. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Disanje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zamislite da ste ronilac koji \u0107e zaroniti pod vodu.<\/li>\n\n\n\n<li>U gornjem polo\u017eaju duboko udahnite zrak u trbuh kako biste u\u010dvrstili sredi\u0161nji dio tijela.<\/li>\n\n\n\n<li>Izvedite \u010du\u010danj i zatim se po\u010dnite postupno uspravljati dok izdi\u0161ete. Me\u0111utim, nekim ljudima mo\u017ee biti ugodno potpuno izdahnuti dok su u gornjem polo\u017eaju.<\/li>\n\n\n\n<li>Zatim jo\u0161 jednom duboko udahnite i nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/remeni-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pojas za vje\u017ebanje<\/a> mo\u017eete koristiti kada di\u017eete ve\u0107e utege. Ovo ne samo da \u0107e vam pomo\u0107i da u\u010dvrstite svoj core, ve\u0107 vas mo\u017ee nau\u010diti i da pravilno di\u0161ete ravno u trbuh. Samo se koncentrirajte na \u0161irenje na sve strane dok udi\u0161ete.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod tehnike \u010du\u010dnja tako\u0111er je va\u017eno napomenuti da \u0107e <strong>svakome od vas biti ugodno u malo druga\u010dijem polo\u017eaju<\/strong>. To je zbog va\u0161e razli\u010dite anatomije, kao \u0161to je duljina va\u0161ih bedara, kao i va\u0161e ukupne pokretljivosti. Neki ljudi imaju \u0161iri ili u\u017ei stav, neki mogu \u010du\u010dnuti gotovo do tla kao u tzv.<em> ass to grass<\/em> \u010du\u010dnju. U isto vrijeme, drugi \u0107e se mo\u0107i spustiti samo nekoliko centimetara ispod paralele bedara s tlom. Me\u0111utim, s treningom, va\u0161a tehnika \u0107e se promijeniti i, idealno, pobolj\u0161ati.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg\" alt=\"Pravilna tehnika \u010du\u010dnja\" class=\"wp-image-421219\" width=\"843\" height=\"562\" title=\"Pravilna tehnika \u010du\u010dnja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Na \u0161to treba paziti kada izvodite \u010du\u010dnjeve?<\/h3>\n\n\n\n<p>Vjerojatno se jo\u0161 sje\u0107ate i vremena kada se koljeno koje se na\u0161lo ispred no\u017enih prstiju smatralo gre\u0161kom. Ljudi su pogre\u0161no mislili da to preoptere\u0107uje koljena i samo su radili polu\u010du\u010dnjeve kako bi bili sigurni. Sre\u0107om, danas imamo znanstvene dokaze da je to mit. Umjesto toga, <strong>ve\u0107i raspon pokreta je dobrobit za koljena<\/strong> (ako su zdrava), a ne mo\u017eete posti\u0107i pravilnu tehniku \u010du\u010dnja osim pomicanjem koljena jo\u0161 dalje od linije no\u017enih prstiju. Me\u0111utim, postoje i druge pogre\u0161ke koje ne samo da vas mogu li\u0161iti rezultata, ve\u0107 i <strong>dovesti u opasnost zdravlje va\u0161ih le\u0111a i cijelog mi\u0161i\u0107no-ko\u0161tanog sustava.<\/strong> <span style=\"color: #ff6600\">[10]<\/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=\"Koje_su_najcesce_pogreske_tijekom_izvodenja_cucnjeva_i_kako_ih_ispraviti\"><\/span>Koje su naj\u010de\u0161\u0107e pogre\u0161ke tijekom izvo\u0111enja \u010du\u010dnjeva i kako ih ispraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Savijanje le\u0111a:<\/strong> pretjerano zaokru\u017eivanje torakalne ili lumbalne kralje\u017enice gre\u0161ka je koju mo\u017eda naj\u010de\u0161\u0107e vi\u0111amo u teretani. Poku\u0161ajte dr\u017eati le\u0111a prirodno zakrivljenima tijekom cijele vje\u017ebe, \u010dak i pod cijenu toga da ne radite toliko duboki \u010du\u010danj.<\/li>\n\n\n\n<li><strong>Mali raspon pokreta:<\/strong> Polu\u010du\u010dnjevi zna\u010de polovicu rezultata, jer dublji \u010du\u010danj uklju\u010duje mnogo vi\u0161e mi\u0161i\u0107a u gluteusima i nogama. Po\u0161teno zagrijavanje kukova prije vje\u017ebanja ili kori\u0161tenje klinova za \u010du\u010dnjeve mo\u017ee pomo\u0107i za bolju pokretljivost.<\/li>\n\n\n\n<li><strong>Naginjanje prema naprijed ili natrag:<\/strong> To je naj\u010de\u0161\u0107e uzrokovano lo\u0161om raspodjelom te\u017eine na stopalima. Poku\u0161ajte ravnomjerno rasporediti te\u017einu po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Podizanje peta od tla:<\/strong> Ovo je povezano s prethodnom to\u010dkom. Pete bi cijelo vrijeme trebale biti \u010dvrsto na tlu.<\/li>\n\n\n\n<li><strong>Okretanje koljena prema unutra:<\/strong> Ova pogre\u0161ka mo\u017ee o\u0161tetiti ligamente koljena i nepotrebno opteretiti koljena. Koncentrirajte se na to da vam koljena cijelo vrijeme budu okrenuta prema van. U tome vam mo\u017ee pomo\u0107i <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ekspander<\/a><\/strong> tako da ga postavite iznad koljena i poku\u0161ate ga dr\u017eati napetim tijekom \u010du\u010dnjeva.<span style=\"color: #ff6600\"> [11]<\/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 se bavite treninzima snage i \u017eelite saznati koje su naj\u010de\u0161\u0107e pogre\u0161ke, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gre\u0161ke u vje\u017ebanju koje gotovo svi rade.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"61096,51223,68977,74104,64681,64681,32659,51190,64675,51178,51160,51217,49009,28338,28338,36322,36310    \" ><\/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=\"Najucinkovitije_varijacije_cucnjeva\"><\/span>Naju\u010dinkovitije varijacije \u010du\u010dnjeva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovdje su najbolje varijacije \u010du\u010dnjeva s tjelesnom te\u017einom ili slobodnim utezima. Za svaku \u0107ete prona\u0107i <strong>pravilno izvo\u0111enje, uobi\u010dajene gre\u0161ke i druge modifikacije.<\/strong> Tako\u0111er \u0107ete saznati koji mi\u0161i\u0107i su najvi\u0161e uklju\u010deni. Imajte na umu osnovna pravila za pravilni \u010du\u010danj, poput dr\u017eanja le\u0111a prirodno zakrivljenima, pravilnog disanja i aktivacije corea.<\/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=\"Cucnjevi_s_tjelesnom_tezinom\"><\/span>\u010cu\u010dnjevi s tjelesnom te\u017einom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Osnovni \u010du\u010danj (Air squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima, otprilike u \u0161irini ramena. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Pazite da le\u0111a u lumbalnom i torakalnom dijelu kralje\u017enice ne izravnate krivo. Dubinu \u010du\u010dnja odaberite tako da zadr\u017eite prirodnu zakrivljenost kralje\u017enice. Os koljena, sko\u010dnog zgloba i no\u017enog prsta ostaje u istoj linije. Di\u0161ite, upotrijebite mi\u0161i\u0107e stra\u017enjice i prednje strane bedara kako biste se glatko ispravili. Zatim opet ponovite.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, mali opseg pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, padanje naprijed na no\u017ene prste ili natrag na pete.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> jednono\u017eni \u010du\u010danj, puls \u010du\u010danj, \u010du\u010danj skokovi.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/drep.gif\" alt=\"Kako izvesti \u010du\u010danj?\" class=\"wp-image-421253\" title=\"Kako izvesti \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u010cu\u010danj sa skokom (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s nogama malo razmaknutim u \u0161irini ramena. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Dubinu \u010du\u010dnja odaberite tako da zadr\u017eite prirodnu zakrivljenost kralje\u017enice. Os koljena, gle\u017enja i no\u017enog prsta trebaju ostati u istoj liniji. Uz izdisaj, koriste\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara izvedite skok. U gornjem polo\u017eaju udahnite, zatim se vratite u polo\u017eaj \u010du\u010dnja 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 prema unutra, neravnomjerna raspodjela te\u017eine, padanje naprijed na no\u017ene prste ili natrag na pete.<\/li>\n\n\n\n<li><strong>Varijacija vje\u017ebe:<\/strong> U gornjoj fazi dodati jo\u0161 jedan skok s koljenima privu\u010denim prsima (tzv. Tuck jump).<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu, listove.<\/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\/2023\/02\/drep-s-vyskokem.gif\" alt=\"Kako izvesti \u010du\u010danj skok?\" class=\"wp-image-421268\" title=\"Kako izvesti \u010du\u010danj skok?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bugarski \u010du\u010danj (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred stolice, klupe ili kutije sa stopalima u \u0161irini kukova. Stavite jedno stopalo na kutiju ili klupu iza sebe i stavite ruke uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, savijte koljeno prednje noge i napravite iskorak. U donjem polo\u017eaju mo\u017eete koljenom stra\u017enje noge lagano dodirnuti strunja\u010du. Zatim udahnite, uspravite se i odmah nastavite s drugim ponavljanjem. Nakon \u0161to ste odradili jednu seriju, promijenite nogu i napravite istu vje\u017ebu na drugoj strani.<\/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>Varijacija vje\u017ebe:<\/strong> bugarski \u010du\u010danj sa skokom.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> prednju i stra\u017enju stranu bedara, stra\u017enjicu.<\/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\/2023\/02\/bulharske-drepy.gif\" alt=\"Kako izvesti bugarski \u010du\u010danj?\" class=\"wp-image-421283\" title=\"Kako izvesti bugarski \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sjedenje uza zid (Wall Sit)<\/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 \u010du\u010danj, idealno dovoljno nisko da vam bedra budu paralelna s tlom ili \u010dak ni\u017ee. Dr\u017eite stopala ravno na podu, a ruke stavite na bedra.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite ravnomjerno i poku\u0161ajte ostati u tom polo\u017eaju najmanje dvadeset sekundi. Ova vje\u017eba postaje malo te\u017ea ako ruke ne oslonite na bedra, ve\u0107 ih pustite da labavo vise uz tijelo.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Kratko trajanje odr\u017eavanja, niska dubina \u010du\u010dnja.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/wall-sit.gif\" alt=\"Kako izvesti sjedenje uza zid?\" class=\"wp-image-421298\" title=\"Kako izvesti sjedenje uza zid?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Jednono\u017eni \u010du\u010danj na klupu (Single Leg Squat To Box)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite le\u0111ima naslonjeni na kutiju (klupu) sa stopalima u \u0161irini kukova. Ispru\u017eite ruke u stranu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Prenesite te\u017einu na desnu nogu i podignite lijevu nogu s tla. Udahnite, savijte koljeno noge na kojoj stojite i \u010du\u010dnite sve do kutije. Stra\u017enjicom dotaknite kutiju i uz izdah se vratite u po\u010detni polo\u017eaj, koriste\u0107i mi\u0161i\u0107e stra\u017enjice i bedara. Zatim nastavite s jo\u0161 jednim ponavljanjem i izmijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali raspon pokreta, nekontrolirani pokreti, savijanje le\u0111a.<\/li>\n\n\n\n<li><strong>Varijacija vje\u017ebe:<\/strong> \u010cu\u010danj na jednoj nozi bez kutije, s horizontalnom \u0161ipkom, stolicom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/crossfit-gimnasticke-karike-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">karikama<\/a> ili suspenzijskim trena\u017eerom.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/drep-na-jedne-noze.gif\" alt=\"Kako izvoditi jednono\u017ene \u010du\u010dnjeve?\" class=\"wp-image-421315\" title=\"Kako izvoditi jednono\u017ene \u010du\u010dnjeve?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cucnjevi_s_utezima\"><\/span>\u010cu\u010dnjevi s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s prikladno optere\u0107enim utegom na <a aria-label=\" (opens in a new tab)\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stalak za utege<\/a> (otprilike u visini va\u0161e klju\u010dne kosti). Stanite ispod \u0161ipke s nogama u \u0161irini ramena. Postavite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ipku<\/a> iza vrata i uhvatite ju objema rukama uz ramena, s laktovima prema dolje. Aktivirajte svoj core, skinite \u0161ipku sa stalka i zakora\u010dite unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Odaberite dubinu \u010du\u010dnja tako da mo\u017eete zadr\u017eati prirodno zakrivljenu kralje\u017enicu i da se mo\u017eete ustati iz ovog polo\u017eaja. Os koljena, gle\u017enja i no\u017enog prsta trebaju ostati u istoj liniji. Dok izdi\u0161ete, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim izvedite sljede\u0107e ponavljanje. Kada zavr\u0161ite jednu seriju, vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, mali raspon pokreta, savijanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, pad prema naprijed na no\u017ene prste ili nazad na petu, prevelika ili nedovoljna te\u017eina na utegu.<\/li>\n\n\n\n<li>Varijacija vje\u017ebe: stra\u017enji \u010du\u010danj s<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;powerbagom<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbagom ispunjenim vodom<\/a>,&nbsp;stra\u017enji \u010du\u010danj skok.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/zadni.gif\" alt=\"Kako izvesti stra\u017enji \u010du\u010danj?\" class=\"wp-image-421332\" title=\"Kako izvesti stra\u017enji \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Prednji \u010du\u010danj (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s prikladno optere\u0107enim utegom na <a aria-label=\" (opens in a new tab)\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stalak za utege<\/a> (otprilike u visini va\u0161e klju\u010dne kosti). Stanite ispred utega sa stopalima u \u0161irini ramena. Uhvatite uteg s obje ruke uz ramena s laktovima usmjerenim prema naprijed (tijekom cijele vje\u017ebe). Aktivirajte core, maknite \u0161ipku s nosa\u010da i napravite korak unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Dubinu \u010du\u010dnja odaberite tako da kralje\u017enicu zadr\u017eite prirodno zakrivljenom. Os koljena, gle\u017enja i no\u017enog prsta trebaju ostati u istoj liniji. Dok izdi\u0161ete, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim opet ponovite. Kada je serija dovr\u0161ena, vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje gornjeg dijela le\u0111a, mali raspon pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, pad prema naprijed na no\u017ene prste ili nazad na petu, prevelika ili nedovoljna te\u017eina na utegu, spu\u0161teni laktovi.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> Prednji \u010du\u010dnjevi s bu\u010dicom ispred prsa, prednji \u010du\u010dnjevi na Smith ma\u0161ini, Zercher \u010du\u010dnjevi.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/predni-drep.gif\" alt=\"Kako izvesti prednji \u010du\u010danj?\" class=\"wp-image-421347\" title=\"Kako izvesti prednji \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bugarski \u010du\u010danj s bu\u010dicama (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite le\u0111ima ispred kutije ili klupe sa stopalima u \u0161irini kukova. Stavite jednu nogu na kutiju ili klupu iza sebe. Stavite bu\u010dice u obje ruke.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, savijte koljeno prednje noge i napravite iskorak. U donjem polo\u017eaju mo\u017eete koljenom stra\u017enje noge lagano dodirnuti strunja\u010du. Zatim udahnite, uspravite se i odmah nastavite s drugim ponavljanjem. Nakon \u0161to ste odradili jednu seriju, promijenite nogu i napravite istu vje\u017ebu na drugoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Mali raspon pokreta, lo\u0161a koordinacija pokreta, preveliko ili nedovoljno optere\u0107enje.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> Bugarski \u010du\u010dnjevi s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">girjom<\/a>, \u0161ipkom.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> prednju i stra\u017enju stranu bedara, stra\u017enjicu.<\/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\/2023\/02\/bulharsky.gif\" alt=\"Kako izvesti bugarski \u010du\u010danj?\" class=\"wp-image-421362\" title=\"Kako izvesti bugarski \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sumo \u010du\u010danj s bu\u010dicama (Dumbbell Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite u \u0161iroki stav s no\u017enim prstima okrenutim prema van. Podignite \u0161ipku za jednu ru\u010dku ili za jedan kraj (plo\u010dasti dio) i dr\u017eite ju ispru\u017eenih ruku cijelo vrijeme paralelno s tijelom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i savijte koljena te napravite \u010du\u010danj. Izdi\u0161u\u0107i, lagano se uspravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice, a posebno unutarnje strane bedara. Zatim opet ponovite.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, mali raspon pokreta, savijanje prema naprijed, zakretanje koljena prema unutra, neravnomjerno raspore\u0111ena te\u017eina, preveliko ili nedovoljno optere\u0107enje.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebi:<\/strong> Sumo \u010du\u010danj s girjom, s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/water-powerball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerballom ispunjenim vodom<\/a> ili s povi\u0161enim nogama (na dvije kutije ili klupe), pulsiranje u \u010du\u010dnju.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> unutarnju stranu bedara, stra\u017enjicu.<\/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\/2023\/02\/sumo.gif\" alt=\"Kako izvesti sumo \u010du\u010danj?\" class=\"wp-image-421377\" title=\"Kako izvesti sumo \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u010cu\u010danj sa utegom iznad glave (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s prikladno (manje, za po\u010detak) optere\u0107enim utegom na stalak za utege (otprilike u visini va\u0161ih klju\u010dnih kostiju). Stanite ispod njega s nogama u \u0161irini ramena i uhvatite ga \u0161irokim hvatom. Aktivirajte sredi\u0161nji dio tijela, ramena i ruke i gurnite \u0161ipku iznad glave, ispravljaju\u0107i ruke u laktovima. Slobodno si pomozite i pode\u0161avanjem nogu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Dubinu \u010du\u010dnja odaberite tako da zadr\u017eite kralje\u017enicu prirodno zakrivljenom. Laktovi bi trebali ostati &#8220;zaklju\u010dani&#8221;, jezgra va\u0161eg tijela je aktivirana i pokreti su kontrolirani. Izdi\u0161u\u0107i, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim izvedite sljede\u0107e ponavljanje. Kada je serija dovr\u0161ena, vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, mali raspon pokreta, savijanje prema naprijed, rotacija koljena prema unutra, neravnomjerna raspodjela te\u017eine, pad prema naprijed na no\u017ene prste ili nazad na petu, preveliko optere\u0107enje na \u0161ipki, savijanje laktova.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> Hokejski \u010du\u010dnjevi s bu\u010dicama ili girjama.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu, ramena, ruke, gornji dio le\u0111a.<\/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\/2023\/02\/overhead.gif\" alt=\"Kako izvesti hokejski \u010du\u010danj sa \u0161ipkom\" class=\"wp-image-421392\" title=\"Kako izvesti hokejski \u010du\u010danj sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet \u010du\u010danj s bu\u010dicom (Dumbbell Goblet Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i ramena. Uhvatite \u0161ipku objema rukama s jedne strane (dio s plo\u010dnim utegom) i podignite ga ispred prsa tako da bude paralelan s va\u0161im tijelom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i prema dolje kako biste napravili \u010du\u010danj. Jednu ruku dr\u017eite ispred tijela. Izdi\u0161u\u0107i, glatko ispravite le\u0111a aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim opet ponovite.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, mali raspon pokreta, savijanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, pad prema naprijed na no\u017ene prste ili nazad na petu, prekomjerno ili nedovoljno optere\u0107enje.<\/li>\n\n\n\n<li><strong>Varijacije vje\u017ebe:<\/strong> \u010du\u010dnjevi s girjom ili goblet \u010du\u010dnjevi sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ballom<\/a>.<\/li>\n\n\n\n<li><strong>Fokusira se na:<\/strong> kvadriceps, stra\u017enjicu.<\/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\/2023\/02\/goblet.gif\" alt=\"Kako izvesti peharni \u010du\u010danj?\" class=\"wp-image-421407\" title=\"Kako izvesti peharni \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_dodati_cucnjeve_u_svoj_plan_treninga\"><\/span>Kako dodati \u010du\u010dnjeve u svoj plan treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete raditi <strong>u teretani, kod ku\u0107e ili na<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vje\u017ebali\u0161tu na otvorenom<\/strong><\/a>. Samo odaberite opciju koja najbolje odgovara va\u0161im ciljevima i krenite. Neke su varijacije prikladne i za zagrijavanje i za glavni trening, me\u0111utim, \u010du\u010dnjeve mo\u017eete dodati u vi\u0161e vrsta treninga.<\/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>Zagrijavanje: \u010cu\u010dnjevi ili iskoraci s tjelesnom te\u017einom u\u010dinkoviti su za zagrijavanje tijela.<\/li>\n\n\n\n<li><strong>Klasi\u010dni trening snage:<\/strong> mo\u017eete uklju\u010diti neke varijacije \u010du\u010dnjeva s utezima u trening nogu i cijelog tijela. Ovo je te\u017ea, slo\u017eenija vje\u017eba pa je idealna za odmah na po\u010detku treninga.<\/li>\n\n\n\n<li><strong>Intervalni trening:<\/strong> \u010cu\u010dnjevi s tjelesnom te\u017einom, \u010du\u010danj skokovi ili \u010du\u010dnjevi za izdr\u017eljivost tako\u0111er su prikladni kao dio HIIT-a, Tabate ili kru\u017enog treninga.<\/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 se pitate koje vje\u017ebe s tjelesnom te\u017einom mo\u017eete uklju\u010diti u svoj trening, prona\u0107i \u0107ete ih u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dovedite se u formu s ovih 12 vje\u017ebi s tjelesnom te\u017einom.<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010danj je kralj vje\u017ebi \u010dije \u0107e vas prednosti uvjeriti da ga uklju\u010dite u svoju rutinu treninga. To je <strong>u\u010dinkovito sredstvo za pove\u0107anje snage, rast mi\u0161i\u0107a i sagorijevanje kalorija<\/strong>. Me\u0111utim, kako biste izvukli maksimalnu korist iz \u010du\u010dnjeva, morate svladati pravilnu tehniku. Nakon \u0161to ste savladali osnovni \u010du\u010danj, mo\u017eete isprobati druge modifikacije kao \u0161to su bugarski \u010du\u010danj, prednji \u010du\u010danj ili \u010dak sumo \u010du\u010danj. Ove varijacije \u0107e dodati raznolikost va\u0161em vje\u017ebanju i pomo\u0107i vam da u\u010dinkovito vje\u017ebate gluteuse, prednju, stra\u017enju i unutarnju stranu bedara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i otkrili ste nove informacije, podijelite ih sa svojim prijateljima kako bi i oni nau\u010dili pravilno izvoditi \u010du\u010dnjeve.<\/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\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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 pravilno izvoditi \u010du\u010dnjeve? To je pitanje na koje \u0107e odgovoriti dana\u0161nji \u010dlanak. Saznat \u0107ete naj\u010de\u0161\u0107e pogre\u0161ke tijekom izvo\u0111enja \u010du\u010dnjeva i nau\u010diti tehniku bugarskog, prednjeg ili sumo \u010du\u010dnja.<\/p>\n","protected":false},"author":129,"featured_media":421129,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6512,7256,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-430989","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-cucnjevi-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-za-gluteus-hr","11":"tag-vjezbe-za-noge-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>\u010cu\u010dnjevi: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za dom i teretanu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nau\u010dite pravilno izvoditi \u010du\u010dnjeve, za\u0161to biste trebali uklju\u010diti \u010du\u010dnjeve u svoj trening i naj\u010de\u0161\u0107e gre\u0161ke. 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