{"id":472619,"date":"2023-06-27T15:43:59","date_gmt":"2023-06-27T13:43:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=472619"},"modified":"2023-06-27T15:43:59","modified_gmt":"2023-06-27T13:43:59","slug":"najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/","title":{"rendered":"9 najboljih vje\u017ebi za gluteuse i noge"},"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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#Kako_istrenirati_straznjicu_i_noge\" title=\"Kako istrenirati stra\u017enjicu i noge?\">Kako istrenirati stra\u017enjicu i noge?<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#9_najboljih_vjezbi_za_gluteuse_i_noge\" title=\"9 najboljih vje\u017ebi za gluteuse i noge\">9 najboljih vje\u017ebi za gluteuse i noge<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#1_Straznji_cucanj_sa_sipkom_Barbell_Back_Squat\" title=\"1. Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)\">1. Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#2_Iskorak_unazad_s_bucicama_Dumbbell_Reverse_Lunge\" title=\"2. Iskorak unazad s bu\u010dicama (Dumbbell Reverse Lunge)\">2. Iskorak unazad s bu\u010dicama (Dumbbell Reverse Lunge)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#3_Bugarski_cucanj_s_bucicama_Dumbbell_Bulgarian_Squat\" title=\"3. Bugarski \u010du\u010danj s bu\u010dicama (Dumbbell Bulgarian Squat)\">3. Bugarski \u010du\u010danj s bu\u010dicama (Dumbbell Bulgarian Squat)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#4_Rumunjsko_mrtvo_dizanje_sa_sipkom_Barbell_Romanian_Deadlift\" title=\"4. Rumunjsko mrtvo dizanje sa \u0161ipkom (Barbell Romanian Deadlift)\">4. Rumunjsko mrtvo dizanje sa \u0161ipkom (Barbell Romanian Deadlift)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#5_Sumo_mrtvo_dizanje_Sumo_Deadlift\" title=\"5. Sumo mrtvo dizanje (Sumo Deadlift)\">5. Sumo mrtvo dizanje (Sumo Deadlift)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#6_Mrtvo_dizanje_sa_sipkom_Barbell_Deadlift\" title=\"6. Mrtvo dizanje sa \u0161ipkom (Barbell Deadlift)\">6. Mrtvo dizanje sa \u0161ipkom (Barbell Deadlift)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#7_Hip_thrust_sa_sipkom_Barbell_Hip_Thrust\" title=\"7. Hip thrust sa \u0161ipkom (Barbell Hip Thrust)\">7. Hip thrust sa \u0161ipkom (Barbell Hip Thrust)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#8_Sut_unazad_na_sajli_Cable_Kickback\" title=\"8. \u0160ut unazad na sajli (Cable Kickback)\">8. \u0160ut unazad na sajli (Cable Kickback)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#9_Step_ups_s_bucicama_Dumbbell_Step_Ups\" title=\"9. Step ups s bu\u010dicama (Dumbbell Step Ups)\">9. Step ups s bu\u010dicama (Dumbbell Step Ups)<\/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\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#Sto_je_sljedece\" title=\"\u0160to je sljede\u0107e?\">\u0160to je sljede\u0107e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/#Sto_je_ono_sto_bi_trebalo_izvuci_iz_svega_ovoga\" title=\"\u0160to je ono \u0161to bi trebalo izvu\u0107i iz svega ovoga?\">\u0160to je ono \u0161to bi trebalo izvu\u0107i iz svega ovoga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ne postoji sporta\u0161 koji ne bi volio imati savr\u0161eno oblikovanu stra\u017enjicu i sna\u017ene, dobro zategnute noge. Ako \u017eelite posti\u0107i prili\u010dno dobar izgled svojeg donjeg dijela tijela, na pravom ste mjestu. U dana\u0161njem \u010dlanku raspravljat \u0107emo o <strong>naju\u010dinkovitijim vje\u017ebama za slo\u017eeno ja\u010danje gluteusa, unutarnje i prednje strane bedara, pa \u010dak i listova.<\/strong> Jednostavno odaberite neku od osnovnih varijanti ili se odlu\u010dite za neke od modifikacija koje smo naveli za vas.<\/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_istrenirati_straznjicu_i_noge\"><\/span>Kako istrenirati stra\u017enjicu i noge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i donjeg dijela tijela jedni su od najve\u0107ih i najja\u010dih u na\u0161em tijelu. Iz tog razloga im je potreban pravi sna\u017ean impuls za rast. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vje\u017ebe s tjelesnom te\u017einom <\/a>svakako su izvrsne za po\u010detnike, ili kao dio HIIT-a. Me\u0111utim, kada se radi o pove\u0107anju \u010distog volumena mi\u0161i\u0107a, ni\u0161ta nije bolje od treninga s te\u0161kim utezima. <strong>Ako vam je cilj imati lijepu zaobljenu stra\u017enjicu i \u010dvrsta bedra, nemojte bje\u017eati od odabira ve\u0107ih utega u teretani.<\/strong> Naravno, prvi korak je usvajanje odgovaraju\u0107e tehnike za svaku vje\u017ebu. Pove\u0107anje optere\u0107enja dolazi na kraju, kad po\u010dnete ja\u010dati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161 trening donjeg dijela tijela trebao bi zapo\u010deti, kao i svaki drugi trening, s dobrim zagrijavanjem. Time \u0107ete pripremiti svoje mi\u0161i\u0107e za izvedbu i smanjiti rizik od ozljeda. Nekoliko minuta na traci za tr\u010danje, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakanje vija\u010de<\/a> ili nekoliko jumping jackova i trebali biste biti spremni. Obavezno napravite zagrijavanje cijelog tijela, fokusiraju\u0107i se na kukove i koljena. <strong>Kako biste pravilno aktivirali gluteuse, mo\u017eete poku\u0161ati izvesti nekoliko iskoraka koriste\u0107i<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>elasti\u010dnu traku s otporom<\/strong><\/a> postavljenu iznad va\u0161ih koljena. Alternativno, mo\u017eete poku\u0161ati hodati uz bo\u010dne \u010du\u010dnjeve. Nakon \u0161to se zagrijete, prije\u0111ite na glavni dio treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od popisa vje\u017ebi u ovom \u010dlanku mo\u017eete jednostavno slo\u017eiti u\u010dinkovitu rutinu dana za noge. Za po\u010detak odaberite <strong>dvije do tri vje\u017ebe i izvedite tri serije<\/strong>&nbsp;u rasponu od <strong>8 do 12 ponavljanja po seriji<\/strong>. Optere\u0107enje bi trebalo biti oko <strong>60 do 75 % od 1 RM<\/strong> (maksimalno jedno ponavljanje). Radite rutinu za donji dio tijela <strong>2 do 3 puta tjedno<\/strong>, samostalno ili u kombinaciji s manje zahtjevnim vje\u017ebama za mi\u0161i\u0107ne skupine, poput trbu\u0161njaka. Imajte na umu da potpuni oporavak mi\u0161i\u0107a nakon treninga snage mo\u017ee trajati izme\u0111u <strong>24 i 72 sata<\/strong>. Planirajte svoje treninge za odre\u0111ene mi\u0161i\u0107ne skupine tijekom tjedna imaju\u0107i na umu potrebno razdoblje oporavka.<span style=\"color: #ff6600\"> [1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite kompleksni vodi\u010d za postizanje \u010dvrstih i dobro zategnutih nogu i gluteusa zajedno s nekim savjetima u vezi s prehranom, pogledajte 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 da u\u010dvrstite i oblikujete svoju stra\u017enjicu i noge.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"How to work on your glutes and legs?\" class=\"wp-image-424414\" width=\"843\" height=\"539\" title=\"How to work on your glutes and legs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.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=\"9_najboljih_vjezbi_za_gluteuse_i_noge\"><\/span>9 najboljih vje\u017ebi za gluteuse i noge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izvode\u0107i vje\u017ebe o kojima se govori u ovom \u010dlanku mo\u0107i \u0107ete ekstenzivno trenirati svoju <strong>stra\u017enjicu<\/strong> (gluteus maximus gluteus medius, gluteus minimus), <strong>kvadriceps, zadnju lo\u017eu, unutarnju stranu bedara<\/strong> kao i <strong>listove<\/strong>. Ve\u0107ina ovih vje\u017ebi je kompleksna, \u0161to zna\u010di da \u0107e tako\u0111er anga\u017eirati va\u0161u jezgru, le\u0111a ili ruke dok ih izvodite. Sve se to idealno izvodi u teretani, me\u0111utim, ako kod ku\u0107e imate a <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> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plo\u010dnim utezima<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bu\u010dice<\/a>,&nbsp;<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)\">girje<\/a> ili <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>, tako\u0111er \u0107ete mo\u0107i vje\u017ebati i iz udobnosti vlastitog doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz svaku od ovih vje\u017ebi, usredoto\u010dite se na izvo\u0111enje pravilnom tehnikom i na aktivaciju svoje jezgre. Ako \u017eelite jo\u0161 vi\u0161e podr\u017eati stabilnost koljena, razmislite o kori\u0161tenju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neoprenske-bandaze-za-koljeno-conquer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">neoprenskih steznika za koljena<\/a>. Prilikom izvo\u0111enja \u010du\u010dnjeva ili mrtvog dizanja s velikim optere\u0107enjem, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/remeni-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pojas za vje\u017ebanje <\/a>&nbsp;mo\u017ee vam biti od velike pomo\u0107i, jer je dizajniran da oja\u010da i podupre va\u0161u jezgru i donji dio le\u0111a.<\/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_Straznji_cucanj_sa_sipkom_Barbell_Back_Squat\"><\/span>1. Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)<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> Postavite \u0161ipku s adekvatno odabranim utezima na stalak za \u010du\u010danj otprilike u visini klju\u010dne kosti. Stanite ispod \u0161ipke s nogama otprilike u \u0161irini ramena. Postavite se tako da se <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\">\u0161ipka<\/a> nalazi iza va\u0161eg vrata i uhvatite ju objema rukama koje su uz ramena s laktovima prema dolje. Aktivirajte svoju jezgru, maknite \u0161ipku s nosa\u010da i napravite korak unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomaknite zdjelicu unatrag i dolje u \u010du\u010danj. Odaberite dubinu \u010du\u010dnja tako da uspijete zadr\u017eati prirodnu zakrivljenost kralje\u017enice i da se mo\u017eete podi\u0107i iz tog polo\u017eaja. Os koljena, sko\u010dnog zgloba i prstiju stopala ostaje u istoj ravnini. Uz izdah, ispravite se i dignite glatkim pokretom aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Slijedi jo\u0161 jedno ponavljanje. Nakon dovr\u0161etka serije vratite \u0161ipku na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, nedovoljan raspon pokreta, naginjanje prema naprijed, okretanje koljena prema unutra, neravnomjerno raspore\u0111ena te\u017eina, naginjanje na vrhove prstiju ili petu, pretjerano ili nedovoljno optere\u0107enje na \u0161ipki.<\/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\/03\/zadni.gif\" alt=\"Kako pravilno izvesti stra\u017enji \u010du\u010danj sa \u0161ipkom\" class=\"wp-image-424431\" title=\"Kako pravilno izvesti stra\u017enji \u010du\u010danj sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet \u010du\u010danj s bu\u010dicama (Dumbbell Goblet Squat)<\/h4>\n\n\n\n<p>\u010cu\u010dnjevi s utezima tako\u0111er se mogu izvoditi s jednostavnom bu\u010dicom. Uhvatite ju za jednu stranu (dio s utegom) i podignite ju prema prednjem dijelu prsa tako da bude paralelna s tijelom. Zadr\u017eite bu\u010dicu u ovom polo\u017eaju i izvedite \u010du\u010danj na isti na\u010din na koji biste to u\u010dinili sa \u0161ipkom.<\/p>\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 pravilno izvesti peharni \u010du\u010danj\" class=\"wp-image-421407\" title=\"Kako pravilno izvesti peharni \u010du\u010danj\"\/><\/figure>\n<\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako pravilno izvoditi \u010du\u010dnjeve, ne propustite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=430989&amp;preview=true&amp;_=1676554027\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010cu\u010dnjevi: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za dom i teretanu.<\/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=\"55609,55609,28792,64393,8350,7185,68977,51190,51223,53680,64681,64675,58726,36364,49009\" ><\/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_Iskorak_unazad_s_bucicama_Dumbbell_Reverse_Lunge\"><\/span>2. Iskorak unazad s bu\u010dicama (Dumbbell Reverse Lunge)<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. Uzmite po jednu bu\u010dicu u svaku ruku i dr\u017eite ih uz bok ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Udahnite, premjestite te\u017einu na jednu nogu i kontrolirano iskora\u010dite drugom. Do\u0111ite do dubine u kojoj je va\u0161e bedro pod kutom od oko 90 stupnjeva s listom kod koljena, ili \u010dak i dublje. Mo\u017eete lagano dotaknuti strunja\u010du koljenom stra\u017enje noge. S izdisajem se vratite u po\u010detni polo\u017eaj aktiviraju\u0107i mi\u0161i\u0107e prednje strane bedara i stra\u017enjice. Izvedite sljede\u0107i iskorak s drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljan raspon pokreta, naginjanje prema naprijed, okretanje koljena prema unutra, neravnomjerno raspore\u0111ena te\u017eina, lo\u0161a koordinacija pokreta.<\/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\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Kako pravilno izvesti obrnuti iskorak s bu\u010dicama\" class=\"wp-image-424448\" title=\"Kako pravilno izvesti obrnuti iskorak s bu\u010dicama\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Prednji iskorak (Forward Lunge)<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete poku\u0161ati izvesti prednje iskorake. Ova se vje\u017eba izvodi na isti na\u010din na koji izvodite obrnuti iskorak, osim \u0161to umjesto koraka unatrag kora\u010date naprijed.<\/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. Iskorak unazad sa \u0161ipkom (Barbell Reverse Lunge)<\/h4>\n\n\n\n<p>Jo\u0161 jedna modifikacija koju mo\u017eete koristiti je izvo\u0111enje iskoraka sa \u0161ipkom. Postavite ju na <a class=\"ek-link\" href=\"\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kavez za vje\u017ebanje<\/a>&nbsp;i provjerite jeste li stavili odgovaraju\u0107u te\u017einu koriste\u0107i odgovaraju\u0107e &nbsp;<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\u010daste utege<\/a>. Namjestite se iza \u0161ipke tako da vam po\u010diva na le\u0111ima, uhvatite ju sa strane kod ramena i napravite isti obrnuti iskorak kao kod vje\u017ebe s bu\u010dicama.<\/p>\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\/03\/Vypady-vzad.gif\" alt=\"Kako pravilno izvesti obrnuti iskorak sa \u0161ipkom\" class=\"wp-image-424465\" title=\"Kako pravilno izvesti obrnuti iskorak sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Bugarski_cucanj_s_bucicama_Dumbbell_Bulgarian_Squat\"><\/span>3. Bugarski \u010du\u010danj s bu\u010dicama (Dumbbell Bulgarian Squat)<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 ispred <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">klupe za vje\u017ebanje <\/a>sa stopalima u \u0161irini kukova. Uzmite po jednu bu\u010dicu u svaku ruku i stavite stopalo na vrh klupe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Savijte koljeno prednje noge s udahom, izvode\u0107i stacionarni iskorak. U donjem polo\u017eaju mo\u017eete lagano dotaknuti strunja\u010du koljenom stra\u017enje noge. Uspravite se uz izdah i krenite sa sljede\u0107im ponavljanjem. Nakon zavr\u0161etka serije, promijenite noge i izvedite jo\u0161 jednu seriju na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljan raspon pokreta, lo\u0161a koordinacija pokreta, pretjerano naginjanje prema naprijed.<\/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\/03\/bulharsky-drep.gif\" alt=\"Kako pravilno izvesti bugarski \u010du\u010danj\" class=\"wp-image-424480\" title=\"Kako pravilno izvesti bugarski \u010du\u010danj\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bugarski \u010du\u010danj sa \u0161ipkom (Barbell Bulgarian Squat)<\/h4>\n\n\n\n<p>Bugarski \u010du\u010danj se tako\u0111er mo\u017ee izvoditi sa \u0161ipkom ili obi\u010dnom ili podesivim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vodenim powerbagom<\/a>&nbsp;postavljenim na le\u0111a.<\/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_Rumunjsko_mrtvo_dizanje_sa_sipkom_Barbell_Romanian_Deadlift\"><\/span>4. Rumunjsko mrtvo dizanje sa \u0161ipkom (Barbell Romanian Deadlift)<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 ispred adekvatno optere\u0107ene \u0161ipke sa stopalima u \u0161irini kukova. Uhvatite \u0161ipku objema rukama otprilike u \u0161irini ramena. Ispravite se i ispru\u017eenim rukama dr\u017eite \u0161ipku ispred bedara.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Uz udah pomaknite zdjelicu prema natrag i kontrolirano se nagnite prema naprijed. Odr\u017eavajte putanju \u0161ipke usko ispred svojih nogu. Poku\u0161ajte produ\u017eiti putanju sve do gle\u017enjeva, ali imajte na umu da vam le\u0111a moraju ostati u svojoj prirodnoj zakrivljenosti, a glava u ravnini s kralje\u017enicom. Ispravite se uz izdah, ste\u017eu\u0107i stra\u017enju lo\u017eu i gluteuse. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljan raspon pokreta, krivljenje le\u0111a, nekontrolirani pokreti<\/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\/03\/rumunsky-s-osou.gif\" alt=\"Kako pravilno izvesti rumunjsko mrtvo dizanje sa \u0161ipkom\" class=\"wp-image-424495\" title=\"Kako pravilno izvesti rumunjsko mrtvo dizanje sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rumunjsko mrtvo dizanje s bu\u010dicama (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Za ovu vje\u017ebu \u0161ipka se tako\u0111er mo\u017ee zamijeniti parom bu\u010dica. Jednostavno primite bu\u010dice s ispru\u017eenim rukama ispred bedara i izvodite vje\u017ebu na isti na\u010din kao \u0161to biste to radili sa \u0161ipkom.<\/p>\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\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Kako pravilno izvesti rumunjsko mrtvo dizanje s bu\u010dicama\" class=\"wp-image-424512\" title=\"Kako pravilno izvesti rumunjsko mrtvo dizanje s bu\u010dicama\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. B-Stance rumunjsko mrtvo dizanje (B-Stance Romanian Deadlift)<\/h4>\n\n\n\n<p>Ova vam modifikacija omogu\u0107uje da se usredoto\u010dite na propriocepciju gluteusa i mi\u0161i\u0107a nogu, jednu po jednu. Postavite jednu nogu nekoliko centimetara ispred druge i podignite petu stopala stra\u017enje noge. Uhvatite bu\u010dice u obje ruke, dr\u017ee\u0107i ih sa strane bedara, prebacite te\u017einu na prednje stopalo i izvodite vje\u017ebu na isti na\u010din kao i njezinu osnovnu varijantu. Izmijenite noge nakon zavr\u0161etka serije.<\/p>\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\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Kako pravilno izvesti B-Stance rumunjsko mrtvo dizanje\" class=\"wp-image-424527\" title=\"Kako pravilno izvesti B-Stance rumunjsko mrtvo dizanje\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sumo_mrtvo_dizanje_Sumo_Deadlift\"><\/span>5. Sumo mrtvo dizanje (Sumo Deadlift)<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 ispred \u0161ipke s utezima sa stopalima malo vi\u0161e od \u0161irine ramena. No\u017eni prsti i koljena pokazuju u stranu. Savijte koljena i nagnite se naprijed prema \u0161ipki, odr\u017eavaju\u0107i le\u0111a prirodno zakrivljenima, a glavu u liniji s kralje\u017enicom. Uhvatite uteg objema rukama s nadhvatom ili naizmjeni\u010dnim hvatom (jedna ruka u nadhvatu, druga u podhvatu). \u0160irina hvata trebala bi biti otprilike \u0161irine va\u0161ih ramena ili malo u\u017ea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Postupno se uspravite dok udi\u0161ete i aktivirajte mi\u0161i\u0107e stra\u017enjice i bedara. Najprije ispravite koljena, a zatim ispravite torzo glatkim, kontinuiranim pokretom. Odr\u017eavajte putanju \u0161ipke usko ispred svojih nogu na putu prema gore. Napravite jo\u0161 jedno ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaobljivanje le\u0111a, nekontrolirani pokreti, nedovoljan raspon pokreta.<\/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\/03\/mrtvy-tah.gif\" alt=\"Kako pravilno izvesti sumo mrtvo dizanje\" class=\"wp-image-424545\" title=\"Kako pravilno izvesti sumo mrtvo dizanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sumo mrtvo dizanje s bu\u010dicama (Dumbbell Sumo Deadlift)<\/h4>\n\n\n\n<p>Sumo mrtvo dizanje tako\u0111er se mo\u017ee izvesti koriste\u0107i par <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\u010dica<\/a>&nbsp;umjesto \u0161ipke. Uhvatite bu\u010dice s rukama ispru\u017eenim ispred zdjelice. Mo\u017eete ih dr\u017eati u ravnini ili s ru\u010dkama usmjerenim prema vama. Izvedite vje\u017ebu isto kao i sa \u0161ipkom.<\/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_Mrtvo_dizanje_sa_sipkom_Barbell_Deadlift\"><\/span>6. Mrtvo dizanje sa \u0161ipkom (Barbell Deadlift)<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 ispred \u0161ipke s utezima sa stopalima otprilike u \u0161irini kukova, prsti stopala usmjereni prema naprijed. Savijte koljena i nagnite se naprijed prema \u0161ipki tako da vam le\u0111a ostanu prirodno zakrivljena, a glava u ravnini s kralje\u017enicom. Uhvatite \u0161ipku objema rukama nadhvatom ili naizmjeni\u010dnim hvatom u slu\u010daju velikog optere\u0107enja (tj. jednom rukom u nadhvatu, drugom u podhvatu). \u0160irina hvata trebala bi biti otprilike \u0161irine va\u0161ih ramena ili malo vi\u0161e.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Postupno se uspravite dok udi\u0161ete i aktivirajte mi\u0161i\u0107e stra\u017enjice i bedara. Najprije ispravite koljena, a zatim ispravite torzo glatkim, kontinuiranim pokretom. Odr\u017eavajte putanju \u0161ipke usko ispred svojih nogu na putu prema gore. Napravite jo\u0161 jedno ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaobljivanje le\u0111a, nekontrolirani pokreti, nedovoljan raspon pokreta.<\/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\/03\/klasicky-mrtvy-tah.gif\" alt=\"Kako pravilno izvesti mrtvo dizanje sa \u0161ipkom\" class=\"wp-image-424563\" title=\"Kako pravilno izvesti mrtvo dizanje sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Mrtvo dizanje s bu\u010dicama (Dumbbell Deadlift)<\/h4>\n\n\n\n<p>Umjesto utega mo\u017eete koristiti i par <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\u010dica<\/a>. Uhvatite bu\u010dice s rukama ispru\u017eenim ispred zdjelice, ru\u010dke usmjerene prema vama. Provjerite je li putanja bu\u010dica na njihovom putu gore-dolje blizu va\u0161ih nogu.<\/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. Mrtvo dizanje s girjom (Kettlebell Deadlift)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i s jednom ili dvije <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">girje<\/a>. Ako koristite jednu girju, zauzmite \u0161iri stav, postavite girju izme\u0111u stopala i objema rukama je uhvatite za ru\u010dku. Ako koristite dvije girje, zadr\u017eite u\u017ei stav i postavite girje na vanjske strane stopala. Uhvatite ih za ru\u010dke i podignite uz noge.<\/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_Hip_thrust_sa_sipkom_Barbell_Hip_Thrust\"><\/span>7. Hip thrust sa \u0161ipkom (Barbell Hip Thrust)<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 pod i naslonite gornji dio le\u0111a na rub <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">klupe<\/a>. Postavite optere\u0107enu \u0161ipku preko zdjelice, a zatim objema rukama uhvatite \u0161ipku kod bokova. Dr\u017eite stopala na podu u \u0161irini ramena, a glavu u ravnini s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> podignite zdjelicu glatkim, kontroliranim pokretom aktiviranjem gluteusa i bedara dok udi\u0161ete. U gornjem polo\u017eaju zdjelica bi trebala biti u razini koljena. Kada stignete, usredoto\u010dite se na kontrakciju gluteusa. Zadr\u017eite jednu ili dvije sekunde, a zatim spustite zdjelicu natrag, opet glatkim, kontroliranim pokretom. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje kukova u gornjem polo\u017eaju, uvijanje vrata, nekontrolirani pokreti, nedovoljan raspon pokreta.<\/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\/03\/tip-thrust.gif\" alt=\"Kako pravilno izvesti hip thrust sa \u0161ipkom\" class=\"wp-image-424582\" title=\"Kako pravilno izvesti hip thrust sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednono\u017eni hip thrust s girjom (Kettlebell Single Leg Hip Thrust)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i s jednom nogom. To mo\u017eete u\u010diniti sa <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>&nbsp;postavljenom na bokove na isti na\u010din na koji biste postavili \u0161ipku. Uhvatite ju objema rukama za dr\u0161ku. Zatim prebacite svoju te\u017einu na jednu nogu dok drugu ispravljate te ju usmjeravate od sredi\u0161ta tijela. Podignite zdjelicu i ispru\u017eenu nogu aktiviraju\u0107i gluteuse. Kada zavr\u0161ite s jednom serijom, nastavite s drugom serijom za drugu nogu.<\/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. Sprava za hip thrust <\/h4>\n\n\n\n<p>Neke teretane u svojoj ponudi imaju spravu namijenjenu posebno za hip thrust.<\/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_Sut_unazad_na_sajli_Cable_Kickback\"><\/span>8. \u0160ut unazad na sajli (Cable Kickback)<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 s nogama u \u0161irini kukova okrenutim prema spravi s koloturima. Uhvatite adapter za pojas na gle\u017enju i pri\u010dvrstite ga na nisko postavljeni kolotur. Omotajte pojas oko gle\u017enja, uhvatite ru\u010dku sprave i stavite drugu ruku na kuk. Lagano savijte koljena i nagnite se prema naprijed. Le\u0111a ostaju prirodnoj zakrivljena, a glava u liniji s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zatim izdahnite dok podi\u017eete nogu s kojom radite prema gore i iza sebe. Noga ostaje lagano savijena. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim vratite nogu dolje i nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljan raspon pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, zaobljivanje le\u0111a, nekontrolirani pokreti, nedovoljno 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\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Kako pravilno izvesti stra\u017enji izba\u010daj na sajli\" class=\"wp-image-424599\" title=\"Kako pravilno izvesti stra\u017enji izba\u010daj na sajli\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0160ut unazad s optere\u0107enjem (Weighted Kickback)<\/h4>\n\n\n\n<p>Ako nemate dostupnu spravu s koloturima, ovu vje\u017ebu uvijek mo\u017eete izvesti koriste\u0107i par <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">utega za gle\u017enjeve<\/a>. Pri\u010dvrstite uteg na gle\u017eanj, uhvatite \u0161ipku umjesto ru\u010dke sprave s koloturom i izvedite vje\u017ebu kao \u0161to je gore opisano<\/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=\"9_Step_ups_s_bucicama_Dumbbell_Step_Ups\"><\/span>9. Step ups s bu\u010dicama (Dumbbell Step Ups)<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 ispred klupe ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pliometrijske kutije<\/a> sa stopalima u \u0161irini kukova i uzmite po jednu bu\u010dicu u svaku ruku. Dr\u017eite bu\u010dice s rukama ispru\u017eenim uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, savijte koljeno jedne noge i postavite njezino stopalo na vrh klupe. Premjestite svoju te\u017einu prema podignutoj nozi i popnite se na vrh klupe drugom nogom dok aktivirate bedra i gluteuse. Ispravite se i spustite se s klupe kontrolirano, jednu po jednu nogu. Nastavite s jo\u0161 jednim ponavljanjem, ovaj put po\u010dev\u0161i s drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaobljivanje le\u0111a, nekontrolirani pokreti, nedovoljno 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\/03\/vystupy-na-lavici.gif\" alt=\"Kako pravilno izvesti step ups s bu\u010dicama \" class=\"wp-image-424616\" title=\"Kako pravilno izvesti step ups s bu\u010dicama \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje modifikacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Step ups s girjom (Kettlebell Step Ups)<\/h4>\n\n\n\n<p>Istu vje\u017ebu mo\u017eete izvoditi s <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>&nbsp; ili sa <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)\">\u0161ipkom<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbagom<\/a>&nbsp;na le\u0111ima.<\/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_je_sljedece\"><\/span>\u0160to je sljede\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite u\u010dinkovitu rutinu vje\u017ebanja za stra\u017enjicu kod koje se ne koriste utezi, poku\u0161ajte koristiti elasti\u010dne trake s otporom. Raspravit \u0107emo o tome kako ih koristiti u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Postignite \u010dvrstu i oblikovanu stra\u017enjicu bez kori\u0161tenja te\u0161kih utega. Isprobajte vje\u017ebe s elasti\u010dnom trakom za vje\u017ebanje.<\/strong><\/a><\/li>\n\n\n\n<li>Ako vi\u0161e volite koristiti girju, mo\u017eete se nadahnuti s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 najboljih vje\u017ebi za stra\u017enjicu i noge s girjom.<\/strong><\/a><\/li>\n\n\n\n<li>\u017delite li nau\u010diti kako pravilno odabrati svoju te\u017einu utega? Saznajte sve o tome 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?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Ako \u017eelite nau\u010diti kako odrediti idealan broj ponavljanja po seriji imaju\u0107i na umu svoj cilj, pro\u010ditajte o ovoj temi u na\u0161em \u010dlanku <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 biste smr\u0161avjeli ili dobili mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Poku\u0161avate dobiti malo mi\u0161i\u0107ne mase, ali ona jednostavno ne raste? Pro\u010ditajte na\u0161ih <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 izra\u010dunati koli\u010dinu kalorija i makronutrijenata koje va\u0161e tijelo treba kako bi smr\u0161avjelo, dobilo mi\u0161i\u0107e ili odr\u017ealo dobru kondiciju? Potra\u017eite pomo\u0107 s na\u0161im <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)\"><strong>kalkulatorom unosa energije i makronutrijenata<\/strong><\/a>.<\/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_je_ono_sto_bi_trebalo_izvuci_iz_svega_ovoga\"><\/span>\u0160to je ono \u0161to bi trebalo izvu\u0107i iz svega ovoga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite da va\u0161 <strong>dan za noge bude \u0161to u\u010dinkovitiji, svakako uklju\u010dite \u010du\u010dnjeve, iskorake, mrtvo dizanje<\/strong> i druge vje\u017ebe o kojima smo upravo govorili. Sve ovo \u0107e vam pomo\u0107i da postignete zaobljenu stra\u017enjicu i sna\u017ene, zategnute noge. Ne zaboravite uvijek se usredoto\u010diti na pravilnu tehniku i mi\u0161i\u0107nu propriocepciju. Pove\u0107ajte te\u017einu s kojom radite polako i u razumnim koracima. Planirajte svoju rutinu za noge dva ili tri puta tjedno. Prilikom izrade tjednog plana treninga uzmite u obzir vrijeme potrebno va\u0161em tijelu za oporavak mi\u0161i\u0107a o\u0161te\u0107enih nakon treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li smatrali ovaj \u010dlanak korisnim? Ako je tako, podijelite to sa svojim prijateljima i pomozite im da se inspiriraju da rade i na donjem dijelu tijela.<\/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\/pomagala-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/fitness-odjeca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako do jakih i lijepo zategnutih gluteusa i nogu? Iznimno u\u010dinkovite vje\u017ebe koje predstavljamo u dana\u0161njem \u010dlanku idealne su za vas. Osim svega o tome kako ih izvoditi pravilnom tehnikom, saznat \u0107ete i \u010ditav niz mogu\u0107ih modifikacija pomo\u0107u razli\u010ditih vrsta utega.<\/p>\n","protected":false},"author":129,"featured_media":424381,"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":[7478,7256,6452,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-472619","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-za-gluteus-hr","12":"tag-vjezbe-za-noge-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najboljih vje\u017ebi za gluteuse i noge - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u0107ati stra\u017enjicu? 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