{"id":475203,"date":"2023-06-02T17:20:41","date_gmt":"2023-06-02T15:20:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475203"},"modified":"2024-04-25T12:36:45","modified_gmt":"2024-04-25T10:36:45","slug":"popis-vjezbi-deltoidni-misici-i-trapezi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/","title":{"rendered":"9 najboljih vje\u017ebi za ramena"},"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-deltoidni-misici-i-trapezi\/#Kako_trenirati_ramena\" title=\"Kako trenirati ramena?\">Kako trenirati ramena?<\/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-deltoidni-misici-i-trapezi\/#9_najucinkovitijih_vjezbi_za_vasa_ramena\" title=\"9 naju\u010dinkovitijih vje\u017ebi za va\u0161a ramena\">9 naju\u010dinkovitijih vje\u017ebi za va\u0161a ramena<\/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-deltoidni-misici-i-trapezi\/#1_Lateralno_podizanje_bucica_Dumbbell_Lateral_Raise\" title=\"1. Lateralno podizanje bu\u010dica (Dumbbell Lateral Raise)\">1. Lateralno podizanje bu\u010dica (Dumbbell Lateral Raise)<\/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-deltoidni-misici-i-trapezi\/#2_Predrucenje_bucicama_Dumbbell_Front_Raise\" title=\"2. Predru\u010denje bu\u010dicama (Dumbbell Front Raise)\">2. Predru\u010denje bu\u010dicama (Dumbbell Front Raise)<\/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-deltoidni-misici-i-trapezi\/#3_Arnold_potisak_bucicama_Arnold_Dumbbell_Press\" title=\"3. Arnold potisak bu\u010dicama (Arnold Dumbbell Press)\">3. Arnold potisak bu\u010dicama (Arnold Dumbbell Press)<\/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-deltoidni-misici-i-trapezi\/#4_Potisak_bucicama_u_sjedecem_polozaju_Seated_Dumbbell_Press\" title=\"4. Potisak bu\u010dicama u sjede\u0107em polo\u017eaju (Seated Dumbbell Press)\">4. Potisak bu\u010dicama u sjede\u0107em polo\u017eaju (Seated Dumbbell Press)<\/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-deltoidni-misici-i-trapezi\/#5_Potisak_sipkom_u_sjedecem_polozaju_Seated_Barbell_Press\" title=\"5. Potisak \u0161ipkom u sjede\u0107em polo\u017eaju (Seated Barbell Press)\">5. Potisak \u0161ipkom u sjede\u0107em polo\u017eaju (Seated Barbell Press)<\/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-deltoidni-misici-i-trapezi\/#6_Potisak_sipkom_u_stojecem_polozaju_Barbell_Press\" title=\"6. Potisak \u0161ipkom u stoje\u0107em polo\u017eaju (Barbell Press)\">6. Potisak \u0161ipkom u stoje\u0107em polo\u017eaju (Barbell Press)<\/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-deltoidni-misici-i-trapezi\/#7_Predrucenje_s_okretom_Bus_Driver\" title=\"7. Predru\u010denje s okretom (Bus Driver)\">7. Predru\u010denje s okretom (Bus Driver)<\/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-deltoidni-misici-i-trapezi\/#8_Jednorucno_lateralno_povlacenje_na_koloturu_Single_Arm_Cable_Lateral_Raise\" title=\"8. Jednoru\u010dno lateralno povla\u010denje na koloturu (Single Arm Cable Lateral Raise)\">8. Jednoru\u010dno lateralno povla\u010denje na koloturu (Single Arm Cable Lateral Raise)<\/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-deltoidni-misici-i-trapezi\/#9_Povlacenje_prema_licu_Face_Pulls\" title=\"9. Povla\u010denje prema licu (Face Pulls)\">9. Povla\u010denje prema licu (Face Pulls)<\/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-deltoidni-misici-i-trapezi\/#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\/popis-vjezbi-deltoidni-misici-i-trapezi\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sna\u017ean par zaobljenih i \u0161irokih ramena su<strong> vrhunac dobro gra\u0111enih ruku.<\/strong> Ramena stvaraju gornji okvir va\u0161eg gornjeg dijela tijela daju\u0107i mu onaj oblik naopako okrenutog trokuta, \u0161to je upravo ono \u0161to svaki bodybuilder i fitness sporta\u0161 \u017eeli. Ne samo da mo\u0107na gra\u0111a ramena \u010dini tijelo sveukupno atletskijim, ve\u0107 je i u <strong>prekrasnom kontrastu s tankim strukom,<\/strong> \u0161to je izgled kojem \u017eene te\u017ee. Me\u0111utim, kada radite na ramenima, nije dovoljno ulo\u017eiti svu svoju snagu u jednostavan vojni\u010dki potisak ili potisak s bu\u010dicama. Dobar trening za ramena fokusiran je na sveobuhvatnu aktivaciju njihovog cijelog raspona.<\/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_ramena\"><\/span>Kako trenirati ramena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i ramena (Musculus<em> Deltoideus),<\/em> tako\u0111er poznati kao deltoidni mi\u0161i\u0107i, sastoje se od prednjeg deltoida, medijalnog\/lateralnog deltoida i stra\u017enjeg deltoida. Njihova glavna funkcija je stabilizacija ramenog zgloba i omogu\u0107avanje abdukcije ramena. Drugim rije\u010dima, poma\u017eu vam da podignete ruke. <strong>Imati sna\u017ena ramena va\u017eno je ne samo za sport<\/strong> (bacanje ili podizanje iznad glave), ve\u0107 i <strong>u svakodnevnom \u017eivotu.<\/strong> Koristite ih svaki put kada posegnete za gornjom policom da uzmete svoj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein u prahu<\/a> ili kada odlu\u010dite da je vrijeme da stavite novi sloj boje na zidove svog doma. <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 ramenima vrijede ista pravila kao i kod rada na bilo kojoj drugoj skupini mi\u0161i\u0107a. Uvijek provjerite jeste li se dobro zagrijali kako biste pripremili mi\u0161i\u0107e za napor i izbjegli nepotrebne ozljede. Dobar na\u010din za po\u010detak je izvo\u0111enje nekoliko rotacija ramenima u oba smjera. Nakon toga izvedite prva ponavljanja svoje rutine s manjim utezima. Kada do\u0111ete do toga, <strong>usredoto\u010dite se na svladavanje pravilne tehnike vje\u017ebe i tek onda krenite s podizanjem te\u017eih bu\u010dica.<\/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 za va\u0161a ramena u teretani. 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 mo\u017eete podi\u0107i za jedno ponavljanje). Va\u0161a rutina za ramena mo\u017ee se izvoditi samostalno ili u kombinaciji s drugom vje\u017ebom mi\u0161i\u0107ne skupine kao \u0161to su va\u0161a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">le\u0111a,<\/a> idealno&nbsp;<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 style=\"color: #ff6600\">[2\u20134]&nbsp;&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=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Kako vje\u017ebati ramena?\" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"Kako vje\u017ebati ramena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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_najucinkovitijih_vjezbi_za_vasa_ramena\"><\/span>9 naju\u010dinkovitijih vje\u017ebi za va\u0161a ramena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne nedostaje vje\u017ebi za ramena. U dana\u0161njem \u0107emo \u010dlanku predstaviti one naju\u010dinkovitije koje postoje. Da biste ih izveli, trebat \u0107e vam samo<strong> standardna oprema \u0161iroko dostupna u svakoj teretani, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podesive klupe<\/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)\">olimpijske \u0161ipke <\/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\u010dastim utezima<\/a>,&nbsp;<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\u010dica<\/a> ili osnovne sprave s koloturima<\/strong>. \u0160to \u0107ete od ovoga na kraju odlu\u010diti uklju\u010diti u svoje rutine treninga, ovisi o vama. Neke vje\u017ebe nude alternative i modifikacije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sa svakom od ovih vje\u017ebi uvijek <strong>imajte na umu da aktivirate mi\u0161i\u0107e ramena i core.<\/strong> To \u0107e vam pomo\u0107i u odr\u017eavanju pravilne tehnike i dr\u017eanja.<\/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_Lateralno_podizanje_bucica_Dumbbell_Lateral_Raise\"><\/span>1. Lateralno podizanje bu\u010dica (Dumbbell Lateral Raise)<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 i uhvatite <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\u010dicu<\/a> u svaku ruku<span style=\"text-align: inherit\">. Ispravite se i lagano savijte koljena. Povucite ramena od u\u0161iju i spojite lopatice. Lagano savijte ruke u laktovima dok se prote\u017eu uz tijelo, a dlanove usmjerite prema bokovima.<\/span><\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Podignite ruke u stranu kontroliranim pokretom dok izdi\u0161ete i dr\u017eite laktove blago savijene. Poku\u0161ajte podignuti bu\u010dice sve do razine ramena, ili malo iznad. Kada do\u0111ete u gornji polo\u017eaj, mo\u017eete ga poku\u0161ati zadr\u017eati na sekundu. Zatim se polako vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, nekontrolirani (trzaju\u0107i) pokreti, neprikladno optere\u0107enje, mali 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.com\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Kako pravilno izvesti lateralno podizanje bu\u010dica\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dno lateralno podizanje bu\u010dica u stoje\u0107em polo\u017eaju (Arm Standing Dumbbell Lateral Raise)<\/h4>\n\n\n\n<p>Alternativno, mo\u017eete izvesti set sa svakom rukom zasebno. Na taj na\u010din \u0107ete se mo\u0107i bolje usredoto\u010diti na izvo\u0111enje vje\u017ebe pravilnom tehnikom.<\/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=\"2_Predrucenje_bucicama_Dumbbell_Front_Raise\"><\/span>2. Predru\u010denje bu\u010dicama (Dumbbell Front Raise)<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 bu\u010dicu u svaku ruku koriste\u0107i nadhvat ispred bedara. Ispravite se i lagano savijte koljena. Povucite ramena od u\u0161iju i spojite lopatice. Lagano savijte ruke u laktovima dok se prote\u017eu uz tijelo, a dlanove usmjerite prema bokovima.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Podignite ruke ispred sebe kontroliranim pokretom dok izdi\u0161ete i dr\u017eite laktove blago savijene. Poku\u0161ajte podignuti bu\u010dice sve do razine ramena, ili malo iznad. Kada do\u0111ete u gornji polo\u017eaj, mo\u017eete ga poku\u0161ati zadr\u017eati na sekundu. Zatim se polako vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, nekontrolirani (trzaju\u0107i) pokreti, neprikladno optere\u0107enje, mali 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.com\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Kako pravilno izvesti predru\u010denje bu\u010dicama\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dno predru\u010denje bu\u010dicama (Sigle Arm Dumbbell Front Raise)<\/h4>\n\n\n\n<p>Ova se varijacija tako\u0111er mo\u017ee izvesti sa svakom rukom zasebno. Na taj na\u010din \u0107ete se mo\u0107i bolje usredoto\u010diti na izvo\u0111enje vje\u017ebe pravilnom tehnikom.<\/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=\"51652,58585,29667,1593,7185,68977,74329,51190,51223,53680,61885\" ><\/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<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_Arnold_potisak_bucicama_Arnold_Dumbbell_Press\"><\/span>3. Arnold potisak bu\u010dicama (Arnold Dumbbell Press)<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 klupu za vje\u017ebanje uspravnih le\u0111a, savijte koljena i \u010dvrsto postavite stopala na strunja\u010du. Uhvatite bu\u010dicu sa svakom rukom i podignite ih do visine ramena ispred prsa, dlanovima okrenutim prema vama. Poku\u0161ajte dr\u017eati zape\u0161\u0107a ravno. Povucite ramena od u\u0161iju i skupite lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Uz izdah podignite ruke iznad glave kontroliranim pokretom. Dok vam se ruke podi\u017eu, lagano ih okre\u0107ite tako da u gornjem polo\u017eaju dlanovi budu okrenuti od tijela, ravno ispred vas. Zatim se uz udah polako vratite u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijena zape\u0161\u0107a, nekontrolirani (trzaju\u0107i) pokreti, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Kako pravilno izvesti Arnoldov potisak bu\u010dicama\" class=\"wp-image-427857\" title=\"Kako pravilno izvesti Arnoldov potisak bu\u010dicama\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dni Arnoldov potisak bu\u010dicama (Single Arm Arnold Dumbbell Press)<\/h4>\n\n\n\n<p>Alternativno, mo\u017eete izvesti set sa svakom rukom zasebno. Na taj na\u010din \u0107ete se mo\u0107i bolje usredoto\u010diti na izvo\u0111enje vje\u017ebe pravilnom tehnikom.<\/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. Arnoldov potisak girjom (Arnold Kettlebell Press)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i s girjama. Jednostavno uhvatite svaku girju za ru\u010dku u gornjem dijelu i slijedite vje\u017ebu na isti na\u010din kao \u0161to biste to u\u010dinili s parom bu\u010dica.<\/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_Potisak_bucicama_u_sjedecem_polozaju_Seated_Dumbbell_Press\"><\/span>4. Potisak bu\u010dicama u sjede\u0107em polo\u017eaju (Seated Dumbbell Press)<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&nbsp;<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 za vje\u017ebanje <\/a>uspravnih le\u0111a, savijte koljena i \u010dvrsto postavite stopala na strunja\u010du. Uhvatite bu\u010dicu sa svakom rukom i podignite ih do visine ramena pored sebe, s dlanovima okrenutim ispred sebe. Dr\u017eite zglobove ravno. Povucite ramena od u\u0161iju i skupite lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Udahnite i podignite ruke iznad glave dok vam laktovi ne budu ravno gore. Dlanovi su okrenuti prema naprijed tijekom cijelog pokreta. Zatim se uz udah polako vratite u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijeni zglobovi, nekontrolirani pokreti, nedovoljni raspon pokreta, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Kako pravilno izvesti potisak bu\u010dicama u sjede\u0107em polo\u017eaju\" class=\"wp-image-427872\" title=\"Kako pravilno izvesti potisak bu\u010dicama u sjede\u0107em polo\u017eaju\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednoru\u010dni potisak bu\u010dicama u sjede\u0107em polo\u017eaju (Single Arm Seated Dumbbell Press)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu tako\u0111er mo\u017eete izvoditi izmjenjuju\u0107i ruke unutar serije ili vje\u017ebaju\u0107i samo jednu po jednu ruku.<\/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. Potisak girjom u sjede\u0107em polo\u017eaju (Seated Kettlebell Press)<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i 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>. Jednostavno ih uhvatite za ru\u010dku u gornjem dijelu i koristite ih na isti na\u010din na koji biste koristili bu\u010dice. Ako imate samo jednu girju, mo\u017eete vje\u017ebati jednu po jednu ruku.<\/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_Potisak_sipkom_u_sjedecem_polozaju_Seated_Barbell_Press\"><\/span>5. Potisak \u0161ipkom u sjede\u0107em polo\u017eaju (Seated Barbell Press)<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 klupu za vje\u017ebanje uspravnih le\u0111a, savijte koljena i \u010dvrsto postavite stopala na strunja\u010du. Uhvatite <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\">\u0161ipku<\/a> nadhvatom i podignite ju ispod brade, tako da le\u017ei ispred gornjeg dijela va\u0161ih prsa. Dr\u017eite zglobove ravno. Povucite ramena od u\u0161iju i skupite lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S izdisajem podignite ruke iznad glave kontroliranim pokretom. Zatim se, uz udah, glatkim pokretom vratite u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijeni zglobovi, nekontrolirani pokreti, savijanje donjeg dijela le\u0111a, mali raspon pokreta, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Kako pravilno izvesti potisak \u0161ipkom u sjede\u0107em polo\u017eaju\" class=\"wp-image-427888\" title=\"Kako pravilno izvesti potisak \u0161ipkom u sjede\u0107em polo\u017eaju\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Potisak_sipkom_u_stojecem_polozaju_Barbell_Press\"><\/span>6. Potisak \u0161ipkom u stoje\u0107em polo\u017eaju (Barbell Press)<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 href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\">\u0161ipku<\/a> objema rukama, s nadhvatom. Ispravite se i lagano savijte koljena. Podignite \u0161ipku to\u010dno ispod brade, tako da vam le\u017ei ispred gornjeg dijela prsa. Dr\u017eite zglobove ravno. Povucite ramena od u\u0161iju i skupite lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S izdisajem podignite ruke iznad glave kontroliranim pokretom. Zatim se, uz udah, glatkim pokretom vratite u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijena zape\u0161\u0107a, nekontrolirani (trzaju\u0107i) pokreti, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Kako pravilno izvesti potisak \u0161ipkom u stoje\u0107em polo\u017eaju\" class=\"wp-image-427918\" title=\"Kako pravilno izvesti potisak \u0161ipkom u stoje\u0107em polo\u017eaju\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Predrucenje_s_okretom_Bus_Driver\"><\/span>7. Predru\u010denje s okretom (Bus Driver)<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 plo\u010dni uteg objema rukama sa strane. Ispravite se s blago savijenim koljenima i dr\u017eite disk ispred bedara s ispru\u017eenim rukama. Povucite ramena od u\u0161iju i skupite lopatice.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S izdahom podignite ruke ispred sebe u kontroliranom pokretu i istovremeno rotirajte plo\u010dni uteg u smjeru kazaljke na satu dok jedna ruka ne do\u0111e u polo\u017eaj to\u010dno iznad druge. Zatim se vratite u po\u010detni polo\u017eaj i ponovite isti pokret, ovaj put okre\u0107u\u0107i plo\u010dni uteg suprotno od kazaljke na satu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, nekontrolirani (trzaju\u0107i) pokreti, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Kako pravilno izvesti vje\u017ebu voza\u010d autobusa (Bus Driver)\" class=\"wp-image-427971\" title=\"Kako pravilno izvesti vje\u017ebu voza\u010d autobusa (Bus Driver)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Daljnje varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Predru\u010denje s okretom bu\u010dicama (Dumbbell Bus Driver)<\/h4>\n\n\n\n<p>Za izvo\u0111enje ove vje\u017ebe mo\u017eete koristiti i bu\u010dicu. Uhvatite ju sa strane, s prstima oko dijelova s utezima. Izvedite vje\u017ebu na isti na\u010din na koji biste dr\u017eali plo\u010dni uteg.<\/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. Zadr\u017eavanje u polo\u017eaju predru\u010denja (Plate Front Raise With Rotation)<\/h4>\n\n\n\n<p>Mo\u017eete izvesti drugu varijantu ove vje\u017ebe tako da jednostavno dr\u017eite plo\u010dni uteg ispred sebe cijelo vrijeme, okre\u0107u\u0107i je s jedne na drugu stranu bez spu\u0161tanja ruku izme\u0111u rotacija.<\/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_Jednorucno_lateralno_povlacenje_na_koloturu_Single_Arm_Cable_Lateral_Raise\"><\/span>8. Jednoru\u010dno lateralno povla\u010denje na koloturu (Single Arm Cable Lateral Raise)<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 uz stranu sprave s koloturima. Uhvatite jednu ru\u010dku spojenu na najni\u017ei polo\u017eaj kolotura s rukom koja je dalje od kolotura. Ispravite se i dr\u017eite ru\u010dku blago savijenom rukom u razini natkoljenice. Drugu ruku mo\u017eete staviti na bok.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S izdahom podignite ruku u stranu kontroliranim pokretom, dr\u017ee\u0107i lakat blago savijenim. Mo\u017eete zadr\u017eati gornji polo\u017eaj jednu do dvije sekunde. Zatim se glatko vratite u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje. Nakon \u0161to zavr\u0161ite seriju, promijenite stranu i napravite vje\u017ebu s drugom rukom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, nekontrolirani (trzaju\u0107i) pokreti, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Kako pravilno izvesti jednoru\u010dno lateralno povla\u010denje na koloturu\" class=\"wp-image-427935\" title=\"Kako pravilno izvesti jednoru\u010dno lateralno povla\u010denje na koloturu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Povlacenje_prema_licu_Face_Pulls\"><\/span>9. Povla\u010denje prema licu (Face Pulls)<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. Objema rukama uhvatite krajeve \u0161ipke pri\u010dvr\u0161\u0107ene za gornji polo\u017eaj kolotura. Ispravite se i podignite ruke ispred sebe, s blago savijenim laktovima.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Uz izdah, kontroliranim pokretom povucite sajlu prema \u010delu. Osim ramena, usredoto\u010dite se i na anga\u017eiranje interskapularnih mi\u0161i\u0107a. Nakon \u0161to prislonite adapter na lice, mo\u017eete zadr\u017eati ovaj polo\u017eaj jednu ili dvije sekunde. Zatim se glatko vratite u po\u010detni polo\u017eaj i prije\u0111ite na sljede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, nekontrolirani pokreti, neprikladno 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.com\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Kako pravilno izvesti vje\u017ebu povla\u010denje prema licu kako biste aktivirali svoja ramena\" class=\"wp-image-427987\" title=\"Kako pravilno izvesti vje\u017ebu povla\u010denje prema licu kako biste aktivirali svoja ramena\"\/><\/figure>\n<\/div>\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>\u017delite li nau\u010diti kako sami sebi slo\u017eiti adekvatan plan treninga? Saznajte vi\u0161e o tome u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako napraviti kvalitetan plan vje\u017ebanja u teretani?<\/strong><\/a><\/li>\n\n\n\n<li>Saznajte kako postaviti odgovaraju\u0107u razinu otpora za svoje vje\u017ebe u na\u0161em \u010dlanku <strong><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)\">Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/a><\/strong><\/li>\n\n\n\n<li>Ako tra\u017eite u\u010dinkovite savjete za vje\u017ebanje svojih le\u0111a, pogledajte na\u0161ih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najboljih vje\u017ebi za le\u0111a.<\/strong><\/a><\/li>\n\n\n\n<li>Kako biste bili sigurni da je va\u0161 trening za gornji dio tijela dovoljno sveobuhvatan, ne zaboravite na svoje bicepse i tricepse. Kako biste dobili inspiraciju, pro\u010ditajte o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=433968\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 najboljih vje\u017ebi za biceps<\/strong><\/a> a kako biste uklju\u010dili i svoje tricepse, ne propustite na\u0161 popis <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 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)\"><strong> \u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Poku\u0161avate pove\u0107ati svoje mi\u0161i\u0107e, ali ni\u0161ta se ne doga\u0111a? Ne propustite na\u0161 \u010dlanak o<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 idealan unos kalorija i makronutrijenata prema svojim ciljevima? Iskoristite na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\"><strong>Online kalkulator 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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ulo\u017eite dovoljno vremena na svom treningu kako biste radili na ramenima, mo\u017eete o\u010dekivati da \u0107ete vidjeti <strong>ve\u0107e, ja\u010de i toniranije deltoidne mi\u0161i\u0107e.<\/strong> Nakon nekog vremena primijetit \u0107ete i pro\u0161irenje prsnog ko\u0161a, \u0161to \u0107e vam opti\u010dki suziti struk. Prilikom izrade plana treninga ne zaboravite uklju\u010diti potisak sa \u0161ipkom, lateralno podizanje bu\u010dica ili razne vje\u017ebe za ramena na spravi s koloturima. <strong>Uklju\u010divanje niza modifikacija osigurat \u0107e da va\u0161 trening anga\u017eira sva tri dijela va\u0161ih deltoida.<\/strong> Uvijek obratite pozornost na svoju tehniku i osje\u0107aj kako se va\u0161i mi\u0161i\u0107i anga\u017eiraju na pravi na\u010din, te polako i ravnomjerno dodajte optere\u0107enje. Neka ove vje\u017ebe za ramena budu dio va\u0161e rutine vje\u017ebanja dva do tri puta tjedno. Kada ovo planirate, imajte na umu da va\u0161em tijelu treba i 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 to sa svojim prijateljima i pomozite im da se i oni inspiriraju za svoju rutinu vje\u017ebanja ramena.<\/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\/stimulansi-prije-treninga-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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 dobiti \u0161iroka i zaobljena ramena? Isprobajte ovih 9 u\u010dinkovitih vje\u017ebi i njihove varijacije uz kori\u0161tenje bu\u010dica, utega i drugih alata koji su dostupni u svakoj komercijalnoj teretani.<\/p>\n","protected":false},"author":129,"featured_media":427745,"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-475203","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>9 najboljih vje\u017ebi za ramena - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 najboljih vje\u017ebi za ramena - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-02T15:20:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T10:36:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/ramena-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-deltoidni-misici-i-trapezi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"9 najboljih vje\u017ebi za ramena\",\"datePublished\":\"2023-06-02T15:20:41+00:00\",\"dateModified\":\"2024-04-25T10:36:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\"},\"wordCount\":2421,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-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-deltoidni-misici-i-trapezi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\",\"name\":\"9 najboljih vje\u017ebi za ramena - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\",\"datePublished\":\"2023-06-02T15:20:41+00:00\",\"dateModified\":\"2024-04-25T10:36:45+00:00\",\"description\":\"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"9 nejlep\u0161\u00edch cvik\u016f na ramena\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"9 najboljih vje\u017ebi za ramena\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"9 najboljih vje\u017ebi za ramena - GymBeam Blog","description":"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/","og_type":"article","og_title":"9 najboljih vje\u017ebi za ramena - GymBeam Blog","og_description":"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.","og_url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/","og_site_name":"GymBeam Blog","article_published_time":"2023-06-02T15:20:41+00:00","article_modified_time":"2024-04-25T10:36:45+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"9 najboljih vje\u017ebi za ramena","datePublished":"2023-06-02T15:20:41+00:00","dateModified":"2024-04-25T10:36:45+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/"},"wordCount":2421,"commentCount":2,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-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-deltoidni-misici-i-trapezi\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/","url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/","name":"9 najboljih vje\u017ebi za ramena - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png","datePublished":"2023-06-02T15:20:41+00:00","dateModified":"2024-04-25T10:36:45+00:00","description":"Izvor u\u010dinkovitih vje\u017ebi za zaobljena i \u0161iroka ramena. Oja\u010dajte i pove\u0107ajte volumen svojih deltoida, idealno za vje\u017ebanje u teretani.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/ramena-FB-.png","width":1200,"height":628,"caption":"9 nejlep\u0161\u00edch cvik\u016f na ramena"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"9 najboljih vje\u017ebi za ramena"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/475203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=475203"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/475203\/revisions"}],"predecessor-version":[{"id":544470,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/475203\/revisions\/544470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/427745"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=475203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=475203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=475203"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=475203"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=475203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}