{"id":433968,"date":"2023-06-02T15:17:46","date_gmt":"2023-06-02T13:17:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=433968"},"modified":"2024-04-25T12:35:52","modified_gmt":"2024-04-25T10:35:52","slug":"popis-vjezbi-bicepsi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/","title":{"rendered":"8 najboljih vje\u017ebi za biceps"},"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\/popis-vjezbi-bicepsi\/#Kako_trenirati_bicepse\" title=\"Kako trenirati bicepse?\">Kako trenirati bicepse?<\/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\/popis-vjezbi-bicepsi\/#8_najucinkovitijih_vjezbi_za_biceps\" title=\"8 naju\u010dinkovitijih vje\u017ebi za biceps\">8 naju\u010dinkovitijih vje\u017ebi za biceps<\/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\/popis-vjezbi-bicepsi\/#1_Biceps_pregib_sa_sipkom_Barbell_Biceps_Curl\" title=\"1. Biceps pregib sa \u0161ipkom (Barbell Biceps Curl)\">1. Biceps pregib sa \u0161ipkom (Barbell Biceps Curl)<\/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\/popis-vjezbi-bicepsi\/#2_Biceps_pregib_obrnutim_hvatom_sa_sipkom_Reverse_Grip_Barbell_Biceps_Curl\" title=\"2. Biceps pregib obrnutim hvatom sa \u0161ipkom (Reverse Grip Barbell Biceps Curl)\">2. Biceps pregib obrnutim hvatom sa \u0161ipkom (Reverse Grip Barbell Biceps Curl)<\/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\/popis-vjezbi-bicepsi\/#3_Biceps_pregib_s_izmjenicnim_podizanjem_bucice_Alternating_Dumbbell_Biceps_Curl\" title=\"3. Biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Biceps Curl)&nbsp;\">3. Biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Biceps Curl)&nbsp;<\/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\/popis-vjezbi-bicepsi\/#4_Hammer_biceps_pregib_s_izmjenicnim_podizanjem_bucice_Alternating_Dumbbell_Hammer_Biceps_Curl\" title=\"4. Hammer biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Hammer Biceps Curl)&nbsp;\">4. Hammer biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Hammer Biceps Curl)&nbsp;<\/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\/popis-vjezbi-bicepsi\/#5_Biceps_pregib_bucicom_na_kosoj_klupi_Dumbbell_Incline_Bench_Biceps_Curl\" title=\"5. Biceps pregib bu\u010dicom na kosoj klupi (Dumbbell Incline Bench Biceps Curl)\">5. Biceps pregib bu\u010dicom na kosoj klupi (Dumbbell Incline Bench Biceps Curl)<\/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\/popis-vjezbi-bicepsi\/#6_Jednorucni_biceps_pregib_bucicom_s_osloncem_na_koljeno_One_Arm_Concentration_Curl\" title=\"6. Jednoru\u010dni biceps pregib bu\u010dicom s osloncem na koljeno (One Arm Concentration Curl)\">6. Jednoru\u010dni biceps pregib bu\u010dicom s osloncem na koljeno (One Arm Concentration Curl)<\/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\/popis-vjezbi-bicepsi\/#7_Biceps_pregibi_pothvatom_na_sajli_Cable_Biceps_Curls\" title=\"7. Biceps pregibi pothvatom na sajli (Cable Biceps Curls)\">7. Biceps pregibi pothvatom na sajli (Cable Biceps Curls)<\/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\/popis-vjezbi-bicepsi\/#8_Unakrsno_povlacenje_na_sajli_Cable_Crossover_Biceps_Curl\" title=\"8. Unakrsno povla\u010denje na sajli (Cable Crossover Biceps Curl)\">8. Unakrsno povla\u010denje na sajli (Cable Crossover Biceps Curl)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#Sto_slijedi\" title=\"\u0160to slijedi?\">\u0160to slijedi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Veliki biceps san je mnogih posjetitelja teretane. Izgleda jednostavno sjajno bez obzira na to nosite li majicu bez rukava ili usku majicu, a vjerojatno ne postoji nijedan drugi mi\u0161i\u0107 koji sporta\u0161i tako \u010desto izla\u017eu na vidjelo. <strong>Sna\u017ean biceps \u0161alje jednostavnu poruku: radite na svom tijelu.<\/strong> Me\u0111utim, ne morate provoditi dan za danom rade\u0107i iste vje\u017ebe. Uvijek je bolje odabrati kvalitetu nego kvantitetu i poslu\u0161ati dobar savjet kada se radi o kompleksnom radu na ovim mi\u0161i\u0107ima.<\/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_trenirati_bicepse\"><\/span>Kako trenirati bicepse?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biceps brachii je veliki, debeli mi\u0161i\u0107 na ventralnom dijelu nadlaktice. Sastoji se od dvije glave &#8211; kratke (<em>caput breve<\/em>) i duge glave (<em>caput longum<\/em>).<strong> Njegova glavna funkcija je fleksija i supinacija (rotacija prema van) podlaktice. <\/strong>To zna\u010di da ga koristite cijelo vrijeme, bilo da podi\u017eete <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sejkri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shaker<\/a> pun svog omiljenog <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinskog napitka <\/a>ili vilicu s ukusnim kola\u010dem. <span class=\"tadv-color\" 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>Kod rada na bicepsu vrijede ista pravila kao i kod rada na bilo kojoj drugoj skupini mi\u0161i\u0107a. Uvijek provjerite jeste li se pravilno zagrijali kako biste pripremili svoje mi\u0161i\u0107e za napor. Dobar na\u010din za po\u010detak je nekoliko serija niskog intenziteta s malom te\u017einom. Sigurno ne \u017eelite iskidati biceps pose\u017eu\u0107i ravno za najte\u017eom bu\u010dicom koju na\u0111ete u teretani. Ako vas izvo\u0111enje biceps pregiba s velikim utezima tjera da se okre\u0107ete kao da ste na plesnom podiju, to vjerojatno zna\u010di da biste trebali smanjiti optere\u0107enje. Prije svega <strong>fokusirajte se na svladavanje pravilne tehnike vje\u017ebe i tek onda napredujte prema te\u017eim bu\u010dicama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebe predstavljene u ovom \u010dlanku pomo\u0107i \u0107e vam izgraditi rutinu vje\u017ebanja u teretani za va\u0161 biceps. Za po\u010detak jednostavno odaberite <strong>dvije do tri od ovih vje\u017ebi i izvedite tri serije u rasponu od 8 do 12 ponavljanja.<\/strong> Ukupno optere\u0107enje bi trebalo odgovarati otprilike 60 do 75 % va\u0161eg 1RM (maksimalna koli\u010dina te\u017eine koju osoba mo\u017ee podi\u0107i za jedno ponavljanje). Va\u0161 trening bicepsa mo\u017eete izvoditi samostalno ili u kombinaciji s drugim mi\u0161i\u0107ima poput &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tricepsa<\/a>, idealno <strong>dva do tri puta tjedno<\/strong>. Imajte na umu da potpuna regeneracija bilo koje mi\u0161i\u0107ne skupine obi\u010dno traje izme\u0111u 24 i 72 sata. S obzirom na to, uvijek uzmite u obzir razdoblje regeneracije kada planirate svoju tjednu rutinu treninga i raspone ponavljanja za svaku specifi\u010dnu mi\u0161i\u0107nu skupinu na kojoj radite. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&nbsp;&nbsp;<\/span><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg\" alt=\"Kako trenirati bicepse?\" class=\"wp-image-423315\" style=\"width:843px;height:563px\" title=\"Kako trenirati bicepse?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najucinkovitijih_vjezbi_za_biceps\"><\/span>8 naju\u010dinkovitijih vje\u017ebi za biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostupnih vje\u017ebi za biceps ne nedostaje. U dana\u0161njem \u010dlanku predstavit \u0107emo one naju\u010dinkovitije. <strong>Da biste to izveli, trebat \u0107e vam samo standardna oprema koja je \u0161iroko dostupna u svakoj teretani,<\/strong> kao \u0161to je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podesivi bench<\/a><span style=\"text-align: inherit\">, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kratka<\/a>&nbsp;ili <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sipka-za-vjezbanje-ez-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ \u0161ipka<\/a>,<span style=\"text-align: inherit\"> <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\u010dice<\/a><\/span> i sprave s koloturima. \u0160to \u0107ete od ovoga na kraju odlu\u010diti uklju\u010diti u svoje rutine treninga, ovisi o vama. Neke vje\u017ebe nude alternative i modifikacije. Osim toga, mo\u017eete promijeniti \u0161irinu hvata, \u0161to vam omogu\u0107uje ciljanje bicepsa pod razli\u010ditim kutovima. Naposljetku, kori\u0161tenje proniranog hvata (nadhvata) predstavljat \u0107e dodatni izazov va\u0161im podlakticama.<\/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=\"1_Biceps_pregib_sa_sipkom_Barbell_Biceps_Curl\"><\/span>1. Biceps pregib sa \u0161ipkom (Barbell Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ipku<\/a> supiniranim hvatom otprilike u \u0161irini ramena. Pazite da stojite uspravno s blago savijenim koljenima i dr\u017eite \u0161ipku uz kukove s ispru\u017eenim rukama.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Savijte laktove i podignite \u0161ipku prema ramenima uz izdah, ste\u017eu\u0107i bicepse. Mo\u017eete ju dr\u017eati u gornjem polo\u017eaju 1-2 sekunde. Udahom kontrolirano vratite \u0161ipku u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Anga\u017eiranje donjih udova, laktovi okrenuti od tijela, savijanje ru\u010dnih zglobova, savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljan raspon pokreta, neprikladno odabrano optere\u0107enje.<\/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\/s-osou-podhmatem.gif\" alt=\"Kako pravilno izvoditi biceps pregib sa \u0161ipkom?\" class=\"wp-image-423240\" title=\"Kako pravilno izvoditi biceps pregib sa \u0161ipkom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Biceps pregib sa EZ \u0161ipkom (EZ Bar Biceps Curl)<\/h4>\n\n\n\n<p>Uobi\u010dajena \u0161ipka mo\u017ee se zamijeniti zakrivljenom EZ \u0161ipkom koja nudi nekoliko izbora u pogledu hvata.<\/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\">2. Biceps pregib s powerbagom (Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete isprobati ovu vje\u017ebu koriste\u0107i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbag <\/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)\">powerbag s vodom<\/a>. Jednostavno ga uhvatite za gornje ru\u010dke i koristite ga na isti na\u010din na koji biste koristili \u0161ipku.<\/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\">3. Biceps pregib s plo\u010dnim utegom (Plate Biceps Curl)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i s velikim <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)\">plo\u010dnim utegom. <\/a>Uhvatite ga za strane i povucite prema svojim prsima. Me\u0111utim, ova varijanta je manje udobna.<\/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=\"49360,28683,28324,28324,51652,51652,29667,1593,7185,3734,68977,51190,51223,53680\" ><\/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=\"2_Biceps_pregib_obrnutim_hvatom_sa_sipkom_Reverse_Grip_Barbell_Biceps_Curl\"><\/span>2. Biceps pregib obrnutim hvatom sa \u0161ipkom (Reverse Grip Barbell Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite \u0161ipku u \u0161irini ramena obrnutim hvatom (dlanovi prema dolje). Pazite da stojite uspravno s blago savijenim koljenima i dr\u017eite \u0161ipku u razini kukova s ispru\u017eenim rukama.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Savijte laktove i podignite \u0161ipku prema ramenima uz izdah, ste\u017eu\u0107i bicepse. Mo\u017eete ju dr\u017eati u gornjem polo\u017eaju 1-2 sekunde. Udahom kontrolirano vratite \u0161ipku u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Anga\u017eiranje donjih udova, laktovi okrenuti od tijela, savijanje ru\u010dnih zglobova, savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/s-osou.gif\" alt=\"Kako pravilno izvesti biceps pregib obrnutim hvatom na \u0161ipki?\" class=\"wp-image-423255\" title=\"Kako pravilno izvesti biceps pregib obrnutim hvatom na \u0161ipki?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Biceps pregib obrnutim hvatom na EZ \u0161ipki (Reverse Grip EZ Bar Biceps Curl)<\/h4>\n\n\n\n<p>Obi\u010dna \u0161ipka mo\u017ee se zamijeniti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sipka-za-vjezbanje-ez-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EZ \u0161ipkom<\/a>, koja nudi nekoliko izbora hvatova.<\/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\">2.  Biceps pregib obrnutim hvatom s powerbagom (Reverse Grip Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete isprobati ovu vje\u017ebu koriste\u0107i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbag<\/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)\">powerbag s vodom<\/a>. Jednostavno ga uhvatite obrnutim hvatom za gornje ru\u010dke i koristite ga na isti na\u010din na koji biste koristili \u0161ipku.<\/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=\"3_Biceps_pregib_s_izmjenicnim_podizanjem_bucice_Alternating_Dumbbell_Biceps_Curl\"><\/span>3. Biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Biceps Curl)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite po jednu bu\u010dicu svakom rukom. Pazite da stojite uspravno s blago savijenim koljenima. Ruke ostavite ispru\u017eene uz tijelo s dlanovima okrenutim prema kukovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdahom po\u010dnite podizati jednu ruku prema istom ramenu, ste\u017eu\u0107i biceps. U donjem polo\u017eaju glatko okrenite dlan prema gore. U gornjem polo\u017eaju mo\u017eete ga zadr\u017eati 1-2 sekunde. Udahnite i vratite ruku u po\u010detni polo\u017eaj te ponovite s drugom rukom.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Anga\u017eiranje donjih udova, laktovi okrenuti od tijela, savijanje ru\u010dnih zglobova, savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/stridave-zdvihy-s-jednoruckami.gif\" alt=\"Kako pravilno izvesti biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice \" class=\"wp-image-423285\" title=\"Kako pravilno izvesti biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Biceps pregib s izmjeni\u010dnim podizanjem girje (Alternating Kettlebell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>U modifikaciji ove vje\u017ebe, bu\u010dice se mogu zamijeniti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">girjama<\/a>. Jednostavno uhvatite girju za ru\u010dku pothvatom i koristite je na isti na\u010din na koji biste koristili bu\u010dicu. Ako imate na raspolaganju samo jednu girju, prvo izvedite cijelu seriju jednom rukom, a zatim drugom.<\/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\">2. Biceps pregib bu\u010dicom na Scott klupi (Scott Bench Dumbbell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Ova se vje\u017eba tako\u0111er mo\u017ee izvoditi na Scott klupi. Uhvatite jednu bu\u010dicu, sjednite licem prema klupi, naslonite se prsima na nju i stavite jednu nadlakticu na klupu. Za bolju stabilnost mo\u017eete se osloniti i drugom rukom. Po\u010detni polo\u017eaj je s ravnim laktovima. Dok izdi\u0161ete, podignite ruku s bu\u010dicom do ramena, zadr\u017eite kontrakciju 1-2 sekunde, a zatim se vratite u po\u010detni polo\u017eaj. Nakon zavr\u0161etka seta, zamijenite ruke.<\/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=\"4_Hammer_biceps_pregib_s_izmjenicnim_podizanjem_bucice_Alternating_Dumbbell_Hammer_Biceps_Curl\"><\/span>4. Hammer biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice (Alternating Dumbbell Hammer Biceps Curl)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite po jednu bu\u010dicu svakom rukom. Pazite da stojite uspravno s blago savijenim koljenima. Ruke ostavite ispru\u017eene uz tijelo s dlanovima okrenutim prema kukovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdahom po\u010dnite podizati jednu ruku prema istom ramenu, ste\u017eu\u0107i biceps. Dlanovi su okrenuti prema bokovima. U gornjem polo\u017eaju mo\u017eete ga zadr\u017eati 1-2 sekunde. Udahnite i vratite ruku u po\u010detni polo\u017eaj te ponovite s drugom rukom.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Anga\u017eiranje donjih udova, laktovi okrenuti od tijela, savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/stridave-s-jednoruckami.gif\" alt=\"Kako pravilno izvesti Hammer biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice \" class=\"wp-image-423270\" title=\"Kako pravilno izvesti Hammer biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">4. Hammer biceps pregib s bu\u010dicom (Dumbbell Hammer Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete dizati obje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bu\u010dice<\/a> istovremeno, \u0161to je malo ve\u0107i izazov. U tom slu\u010daju obratite posebnu pozornost na pravilnu tehniku. Tako\u0111er je po\u017eeljno odabrati manje te\u017eine.<\/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_Biceps_pregib_bucicom_na_kosoj_klupi_Dumbbell_Incline_Bench_Biceps_Curl\"><\/span>5. Biceps pregib bu\u010dicom na kosoj klupi (Dumbbell Incline Bench Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na kosu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">klupu<\/a> pode\u0161enu pod kutom od 45 do 60 stupnjeva. Uhvatite bu\u010dice pothvatom i naslonite se cijelim le\u0111ima i glavom na klupu. Dr\u017eite ruke napete uz tijelo. Savijte koljena i \u010dvrsto postavite stopala na tlo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdahom podignite obje bu\u010dice prema ramenima, ste\u017eu\u0107i bicepse. Dlanovi su okrenuti prema gore. U gornjem polo\u017eaju mo\u017eete ga zadr\u017eati 1-2 sekunde. Udahnite i vratite ruke i bu\u010dice u po\u010detni polo\u017eaj i ponovite.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke<\/strong>: Savijanje donjeg dijela le\u0111a, savijanje ru\u010dnih zglobova, nekontrolirani pokreti, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/na-naklonene-lavici.gif\" alt=\"Kako pravilno izvesti biceps pregib bu\u010dicom na kosoj klupi\" class=\"wp-image-423195\" title=\"Kako pravilno izvesti biceps pregib bu\u010dicom na kosoj klupi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Biceps pregib s izmjeni\u010dnim podizanjem bu\u010dice na kosoj klupi (Alternating Dumbbell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete dizati bu\u010dice<strong> naizmjeni\u010dno.<\/strong> Na taj na\u010din mo\u017eete vi\u0161e pa\u017enje posvetiti pokretima svake ruke, \u0161to \u0107e vam pomo\u0107i da se usredoto\u010dite na pravilnu tehniku i kontrakciju bicepsa.<\/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\">2. Biceps pregib girjom na kosoj klupi (Kettlebell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>Istu vje\u017ebu mo\u017eete raditi i s girjama. Ako imate na raspolaganju samo jednu girju, prvo izvedite cijeli set jednom rukom, a zatim drugom.<\/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=\"6_Jednorucni_biceps_pregib_bucicom_s_osloncem_na_koljeno_One_Arm_Concentration_Curl\"><\/span>6. Jednoru\u010dni biceps pregib bu\u010dicom s osloncem na koljeno (One Arm Concentration Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na ravnu klupu sa savijenim koljenima i stopalima na podu. Uhvatite bu\u010dicu jednom rukom, nagnite se naprijed s izravnatim le\u0111ima i naslonite lakat na unutarnju stranu koljena noge koja je s te iste strane. Nagnite se i poduprite lakat drugom nogom koriste\u0107i drugi dlan.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdahom po\u010dnite podizati jednu ruku prema istom ramenu, ste\u017eu\u0107i biceps. U gornjem polo\u017eaju mo\u017eete ga zadr\u017eati 1-2 sekunde. Udahnite i vratite ruku u po\u010detni polo\u017eaj i zatim ponovite. Nakon \u0161to zavr\u0161ite svoju seriju, izvedite drugu s drugom rukom.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke<\/strong>: Nedovoljno kontrolirani pokreti, savijanje ru\u010dnih zglobova, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/s-oporou-o-koleno.gif\" alt=\"Kako pravilno izvesti jednoru\u010dni koncentracijski pregib bu\u010dicom\" class=\"wp-image-423225\" title=\"Kako pravilno izvesti jednoru\u010dni koncentracijski pregib bu\u010dicom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dni biceps pregib bu\u010dicom s girjom s osloncem na koljeno (Kettlebell One Arm Concentration Curl)<\/h4>\n\n\n\n<p>U modifikaciji ove vje\u017ebe, bu\u010dica se mo\u017ee zamijeniti <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>. Jednostavno uhvatite girju za ru\u010dku pothvatom i koristite je na isti na\u010din na koji biste koristili bu\u010dicu.<\/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=\"7_Biceps_pregibi_pothvatom_na_sajli_Cable_Biceps_Curls\"><\/span>7. Biceps pregibi pothvatom na sajli (Cable Biceps Curls)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova, okrenuti prema spravi s koloturima. Uhvatite ravnu \u0161ipku pri\u010dvr\u0161\u0107enu za donji kolotur otprilike u \u0161irini va\u0161ih ramena. Stanite uspravno s blago savijenim koljenima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdahom podignite adapter \u0161ipku do ramena, ste\u017eu\u0107i bicepse. Dr\u017eite laktove sa strane. U gornjem polo\u017eaju mo\u017eete ga zadr\u017eati 1-2 sekunde. Udahnite i vratite se u po\u010detni polo\u017eaj. Nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke<\/strong>: Savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljni raspon pokreta, savijanje ru\u010dnih zglobova, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/Zdvihy-na-spodni-kladce.gif\" alt=\"Kako pravilno izvesti biceps pregibe pothvatom na sajli\" class=\"wp-image-423300\" title=\"Kako pravilno izvesti biceps pregibe pothvatom na sajli\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dni biceps pregib pothvatom na sajli (One Arm Cable Biceps Curl)<\/h4>\n\n\n\n<p>Kori\u0161tenje D-ru\u010dke omogu\u0107it \u0107e vam izvo\u0111enje ove vje\u017ebe s jednom rukom. Na taj na\u010din mo\u017eete vi\u0161e pa\u017enje posvetiti pravilnoj tehnici i anga\u017eiranosti mi\u0161i\u0107a.<\/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=\"8_Unakrsno_povlacenje_na_sajli_Cable_Crossover_Biceps_Curl\"><\/span>8. Unakrsno povla\u010denje na sajli (Cable Crossover Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite bo\u010dno izme\u0111u dvije nasuprotne sprave sa sajlama. Uhvatite jednu D-ru\u010dku sa svake strane pri\u010dvr\u0161\u0107enu na gornji kolotur. Ruke su ispru\u017eene, a koljena blago savijena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> S izdisajem povucite adaptere prema svojim ramenima, kontrahiraju\u0107i bicepse. Dr\u017eite laktove u istoj visini. U gornjem polo\u017eaju mo\u017eete se zadr\u017eati 1-2 sekunde. Udahnite i vratite adaptere u po\u010detni polo\u017eaj. Nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke<\/strong>: Anga\u017eiranje donjih udova, savijanje donjeg dijela le\u0111a, savijanje ru\u010dnih zglobova, nedovoljni raspon pokreta, odabrano neodgovaraju\u0107e optere\u0107enje.<\/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\/Protismerne-kladky.gif\" alt=\"Jednoru\u010dni biceps pregib pothvatom na sajli\" class=\"wp-image-423210\" title=\"Jednoru\u010dni biceps pregib pothvatom na sajli\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Biceps pregib na sajli s gornjeg kolotura (Upper Cable Biceps Curl)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi samo s jednom rukom kako biste vi\u0161e pa\u017enje posvetili pravilnoj tehnici i anga\u017eiranosti mi\u0161i\u0107a.<\/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_slijedi\"><\/span>\u0160to slijedi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Htjeli biste znati kako odabrati odgovaraju\u0107e optere\u0107enje za sebe? Saznajte vi\u0161e o ovoj temi 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 biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/strong><\/a><\/li>\n\n\n\n<li>Ako tra\u017eite daljnje u\u010dinkovite vje\u017ebe za razvoj svih mi\u0161i\u0107a ruku, ne zaboravite na tricepse. Ovdje je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 najboljih vje\u017ebi za tricepse.<\/strong><\/a><\/li>\n\n\n\n<li>Ako se pitate kako odrediti idealan raspon ponavljanja u skladu sa svojim ciljevima, ne propustite pro\u010ditati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko ponavljanja trebate napraviti da smr\u0161avite ili dobijete mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Ako vam je cilj dobiti mi\u0161i\u0107nu masu, ne propustite pro\u010ditati na\u0161 \u010dlanak<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;<strong>\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Bezuspje\u0161no poku\u0161avate dobiti mi\u0161i\u0107nu masu? Ne propustite na\u0161 \u010dlanak <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)\"><strong>10 savjeta za zdravo debljanje<\/strong><\/a>.<\/li>\n\n\n\n<li>\u017delite li izra\u010dunati svoje idealne razine unosa makronutrijenata prema svojim ciljevima? Na\u0161<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;<strong>online kalkulator unosa energije i makronutrijenata <\/strong><\/a>pomo\u0107i \u0107e vam u tome.<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo da \u017eelite dobiti velike bicepse ili jednostavno \u017eelite posti\u0107i ja\u010di i zategnutiji gornji dio tijela, va\u0161a bi rutina treninga trebala uklju\u010divati neke osnovne vje\u017ebe. Isprobajte biceps pregibe s bu\u010dicama, girjama, sajlom ili \u0161ipkom. <strong>U svojoj rutini treninga mo\u017eete koristiti razne modifikacije koje \u0107e vam pomo\u0107i da u\u010dinkovito radite na objema glavama bicepsa.<\/strong> Uvijek se prvo usredoto\u010dite na pravilnu tehniku. Pobrinite se da osje\u0107ate da su va\u0161i mi\u0161i\u0107i dobro uklju\u010deni i polako i ravnomjerno dodajte optere\u0107enje. Neka vje\u017ebe za biceps budu dio va\u0161e rutine vje\u017ebanja dva do tri puta tjedno. Kada ovo planirate, imajte na umu da va\u0161em tijelu treba dovoljno vremena za oporavak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, podijelite ga sa svojim prijateljima i pomozite im da se inspiriraju u svojoj rutini vje\u017ebanja bicepsa.<\/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\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/anabolizeri-i-stimulansi%20\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Koji je najbolji na\u010din za pove\u0107anje va\u0161ih bicepsa? Isprobajte ovih 8 u\u010dinkovitih vje\u017ebi i njihove varijacije s nizom razli\u010ditih rekvizita za vje\u017ebanje koji su \u0161iroko dostupni u svakoj teretani.<\/p>\n","protected":false},"author":129,"featured_media":423153,"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":[7184,7256,6404,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-433968","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-hr","9":"tag-trening-snage-hr","10":"tag-vjezbanje-hr","11":"tag-vjezbe-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>8 najboljih vje\u017ebi za biceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u0107ati svoj biceps? 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Isprobajte ovih 8 u\u010dinkovitih vje\u017ebi i njihove varijacije s nizom razli\u010ditih pomagala za vje\u017ebanje dostupnih u svakoj teretani.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-02T13:17:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T10:35:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/02\/Biceps-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=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"8 najboljih vje\u017ebi za biceps\",\"datePublished\":\"2023-06-02T13:17:46+00:00\",\"dateModified\":\"2024-04-25T10:35:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\"},\"wordCount\":2437,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"keywords\":[\"rast mi\u0161i\u0107ne mase\",\"trening snage\",\"vje\u017ebanje\",\"vje\u017ebe\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\",\"name\":\"8 najboljih vje\u017ebi za biceps - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"datePublished\":\"2023-06-02T13:17:46+00:00\",\"dateModified\":\"2024-04-25T10:35:52+00:00\",\"description\":\"Kako pove\u0107ati svoj biceps? 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