{"id":477732,"date":"2023-06-27T16:31:17","date_gmt":"2023-06-27T14:31:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=477732"},"modified":"2023-06-27T16:31:19","modified_gmt":"2023-06-27T14:31:19","slug":"tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/","title":{"rendered":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu"},"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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#10_najvecih_mitova_o_vjezbama_za_straznjicu\" title=\"10 najve\u0107ih mitova o vje\u017ebama za stra\u017enjicu\">10 najve\u0107ih mitova o vje\u017ebama za stra\u017enjicu<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#1_Samo_bi_zene_trebale_raditi_vjezbe_za_straznjicu\" title=\"1. Samo bi \u017eene trebale raditi vje\u017ebe za stra\u017enjicu\">1. Samo bi \u017eene trebale raditi vje\u017ebe za stra\u017enjicu<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#2_Jacanje_misica_straznjice_pomoci_ce_vam_u_sagorijevanju_masnog_tkiva_na_ovom_podrucju_i_uciniti_vasu_straznjicu_vitkijom\" title=\"2. Ja\u010danje mi\u0161i\u0107a stra\u017enjice pomo\u0107i \u0107e vam u sagorijevanju masnog tkiva na ovom podru\u010dju i u\u010diniti va\u0161u stra\u017enjicu vitkijom\">2. Ja\u010danje mi\u0161i\u0107a stra\u017enjice pomo\u0107i \u0107e vam u sagorijevanju masnog tkiva na ovom podru\u010dju i u\u010diniti va\u0161u stra\u017enjicu vitkijom<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#3_Najucinkovitiji_nacin_za_jacanje_straznjice_su_vjezbe_s_vlastitom_tjelesnom_masom\" title=\"3. Naju\u010dinkovitiji na\u010din za ja\u010danje stra\u017enjice su vje\u017ebe s vlastitom tjelesnom masom\">3. Naju\u010dinkovitiji na\u010din za ja\u010danje stra\u017enjice su vje\u017ebe s vlastitom tjelesnom masom<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#4_Cucnjevi_su_najbolja_vjezba_za_straznjicu\" title=\"4. \u010cu\u010dnjevi su najbolja vje\u017eba za stra\u017enjicu\">4. \u010cu\u010dnjevi su najbolja vje\u017eba za stra\u017enjicu<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#5_Dovoljna_je_jedna_vjezba_za_oblikovanje_straznjice\" title=\"5. Dovoljna je jedna vje\u017eba za oblikovanje stra\u017enjice\">5. Dovoljna je jedna vje\u017eba za oblikovanje stra\u017enjice<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#6_Jedini_nacin_za_napredak_je_trening_s_teskim_utezima\" title=\"6. Jedini na\u010din za napredak je trening s te\u0161kim utezima\">6. Jedini na\u010din za napredak je trening s te\u0161kim utezima<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#7_Nije_potrebno_mijenjati_svoju_rutinu_vjezbanja_misica_straznjice\" title=\"7. Nije potrebno mijenjati svoju rutinu vje\u017ebanja mi\u0161i\u0107a stra\u017enjice\">7. Nije potrebno mijenjati svoju rutinu vje\u017ebanja mi\u0161i\u0107a stra\u017enjice<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#8_Treniranjem_straznjice_mozete_potpuno_promijeniti_njen_oblik\" title=\"8. Treniranjem stra\u017enjice mo\u017eete potpuno promijeniti njen oblik\">8. Treniranjem stra\u017enjice mo\u017eete potpuno promijeniti njen oblik<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#9_Prije_treninga_vazno_je_znacajnu_kolicinu_vremena_posvetiti_vjezbama_aktivacije\" title=\"9. Prije treninga va\u017eno je zna\u010dajnu koli\u010dinu vremena posvetiti vje\u017ebama aktivacije\">9. Prije treninga va\u017eno je zna\u010dajnu koli\u010dinu vremena posvetiti vje\u017ebama aktivacije<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#10_Ako_vas_sutradan_ne_boli_straznjica_cak_ni_dok_sjedite_trening_je_bio_uzaludan\" title=\"10. Ako vas sutradan ne boli stra\u017enjica, \u010dak ni dok sjedite, trening je bio uzaludan\">10. Ako vas sutradan ne boli stra\u017enjica, \u010dak ni dok sjedite, trening je bio uzaludan<\/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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#Koji_je_zakljucak\" title=\"Koji je zaklju\u010dak?\">Koji je zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mitovi oko vje\u017ebi za stra\u017enjicu jednako su ra\u0161ireni kao i broj ljudi koji \u017eele savr\u0161enu stra\u017enjicu. Ako ula\u017eete mnogo truda u vje\u017ebanje, no jo\u0161 uvijek ne vidite nikakve rezultate, to mo\u017ee biti vrlo frustriraju\u0107e i demotiviraju\u0107e. <strong>Mo\u017eda radite neke pogre\u0161ke jer ste o njima pro\u010ditali ili \u010duli za popularne mitove o brzom oblikovanju stra\u017enjice<\/strong>. U ovom \u0107emo \u010dlanku razotkriti te mitove i pokazati vam kako do\u0107i do sna\u017ene, \u010dvrste i oblikovane stra\u017enjice i ostaviti sve mitove iza sebe.<\/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=\"10_najvecih_mitova_o_vjezbama_za_straznjicu\"><\/span>10 najve\u0107ih mitova o vje\u017ebama za stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje brojni mitovi o vje\u017ebanju stra\u017enjice koji navode ljude na pogre\u0161ke u vje\u017ebanju koje pak negativno utje\u010du na rezultate. Od pogre\u0161nih predod\u017ebi o tome tko ima koristi od ja\u010danja stra\u017enjice do rasprava o naju\u010dinkovitijim vje\u017ebama i broju ponavljanja, mo\u017ee biti te\u0161ko odvojiti \u010dinjenice od fikcije. U ovom \u0107emo \u010dlanku otkriti istinu o vje\u017ebanju stra\u017enjice i razrije\u0161iti \u010deste mitove.<\/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_Samo_bi_zene_trebale_raditi_vjezbe_za_straznjicu\"><\/span>1. Samo bi \u017eene trebale raditi vje\u017ebe za stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad vam netko spomene vje\u017ebe za stra\u017enjicu, vjerojatno prvo zamislite \u017eenu koja radi iskorake, \u010du\u010dnjeve ili popularne potiske kukovima. Me\u0111utim, mi\u0161ljenje da samo \u017eene trebaju vje\u017ebati stra\u017enjicu jednako je pogre\u0161no kao i tvrdnja da su <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\">vje\u017ebe za bicepse<\/a> isklju\u010divo stvar za mu\u0161karce. <strong>Mi\u0161i\u0107i stra\u017enjice va\u017eni su ne samo s estetskog, ve\u0107 i s funkcionalnog gledi\u0161ta<\/strong>. Svrstavaju se me\u0111u najve\u0107e mi\u0161i\u0107e u tijelu i uklju\u010deni su u najosnovnije pokrete poput hodanja, sjedenja i ustajanja ili podizanja olovke s poda. Oni su tako\u0111er klju\u010dni za sporta\u0161e jer im razvijeni mi\u0161i\u0107i stra\u017enjice mogu pomo\u0107i da <strong>budu ja\u010di, br\u017ee tr\u010de, ska\u010du vi\u0161e, kao i da pobolj\u0161aju ubrzanje, dinamiku i ukupnu agilnost u pokretu<\/strong>. Jednostavno re\u010deno, vje\u017ebe za stra\u017enjicu korisne su svima. <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>Zanima li vas koje bi vje\u017ebe za stra\u017enjicu svakako trebale imati mjesto u va\u0161em planu treninga? Sve \u0107ete ih prona\u0107i u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\"><strong>Najbolje vje\u017ebe za 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\/04\/iStock-1350565731-1124x749.jpg\" alt=\"Tko bi trebao izvoditi vje\u017ebe za stra\u017enjicu?\" class=\"wp-image-430592\" width=\"843\" height=\"562\" title=\"Tko bi trebao izvoditi vje\u017ebe za stra\u017enjicu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jacanje_misica_straznjice_pomoci_ce_vam_u_sagorijevanju_masnog_tkiva_na_ovom_podrucju_i_uciniti_vasu_straznjicu_vitkijom\"><\/span>2. Ja\u010danje mi\u0161i\u0107a stra\u017enjice pomo\u0107i \u0107e vam u sagorijevanju masnog tkiva na ovom podru\u010dju i u\u010diniti va\u0161u stra\u017enjicu vitkijom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe usmjerene na stra\u017enjicu mogu pomo\u0107i u ja\u010danju stra\u017enjice i u\u010diniti ih \u010dvr\u0161\u0107ima, a istovremeno poti\u010du rast mi\u0161i\u0107a u ovom podru\u010dju. Me\u0111utim, va\u017eno je napomenuti da ove vje\u017ebe nisu zamjena za liposukciju i ne mogu same u\u010dinkovito ukloniti masno tkivo sa stra\u017enjice. Ideja o ciljanom <strong>mr\u0161avljenju na konkretnim podru\u010djima<\/strong> kao \u0161to je stra\u017enjica vrlo je ra\u0161ireni <strong>mit<\/strong> koji se tako\u0111er odnosi na <a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\">trbuh<\/a> i unutarnju stranu bedara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gubitak masnog tkiva u bilo kojem dijelu tijela zahtijeva sveobuhvatan pristup koji uklju\u010duje promjenu va\u0161e prehrane i rutine vje\u017ebanja<\/strong>. Stvaranjem <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">kalorijskog deficita<\/a>, (kad potro\u0161nja energije prema\u0161uje njen unos) mo\u017eete postupno smanjiti ukupni postotak tjelesne masti, \u0161to dovodi do gubitka tjelesne mase. <strong>Me\u0111utim, va\u017eno je napomenuti da je redoslijed gubitka masnog tkiva na odre\u0111enim podru\u010djima poput trbuha ili stra\u017enjice uglavnom odre\u0111en genetikom i hormonalnim \u010dimbenicima.<\/strong> Iako se svakodnevno izvo\u0111enje 100 \u010du\u010dnjeva s ciljem oblikovanja stra\u017enjice mo\u017ee \u010diniti kao odr\u017eiva opcija, to nije nu\u017eno i naju\u010dinkovitije rje\u0161enje. <span class=\"tadv-color\" style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj smr\u0161aviti i \u017eelite nau\u010diti kako tome pristupiti korak po korak, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\"><strong>Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"U\u010dinak vje\u017ebi s vlastitom tjelesnom masom na stra\u017enjicu\" class=\"wp-image-430610\" title=\"U\u010dinak vje\u017ebi s vlastitom tjelesnom masom na stra\u017enjicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Najucinkovitiji_nacin_za_jacanje_straznjice_su_vjezbe_s_vlastitom_tjelesnom_masom\"><\/span>3. Naju\u010dinkovitiji na\u010din za ja\u010danje stra\u017enjice su vje\u017ebe s vlastitom tjelesnom masom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dok su vje\u017ebe s vlastitom tjelesnom masom poput \u010du\u010dnjeva, iskoraka i mosta prikladne za zagrijavanje, po\u010detnike ili kao dio HIIT treninga, one mo\u017eda ne\u0107e biti dovoljne za izgradnju oblikovane i seksi stra\u017enjice kakvu \u017eelite. Kao \u0161to smo ve\u0107 spomenuli, <strong>mi\u0161i\u0107i stra\u017enjice jedni su od najve\u0107ih u tijelu<\/strong> i nije ih lako izgraditi. Potrebno ih je dugo i pravilno trenirati kako bi postali ja\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebe s vlastitom tjelesnom masom mogu biti u\u010dinkovite za po\u010detnike, no \u010dak \u0107e i oni s vremenom morati uklju\u010diti trening snage s <a href=\"https:\/\/gymbeam.hr\/utezi\">utezima<\/a> kako bi postigli \u017eeljeni napredak. To je zato \u0161to jednostavno pove\u0107anje broja ponavljanja za \u010du\u010dnjeve ili iskorake s vlastitom tjelesnom masom nije dugoro\u010dno odr\u017eivo i mo\u017ee postati zamorno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovitiji pristup je postupno <strong>pove\u0107avanje otpora pomo\u0107u <\/strong><a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\"><strong>bu\u010dica<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\"><strong>girja<\/strong><\/a><strong> ili \u0161ipke s <\/strong><a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\"><strong>utezima<\/strong><\/a>. Na taj \u0107ete na\u010din nastaviti aktivirati mi\u0161i\u0107e stra\u017enjice i <strong>poticati njihov rast i razvoj <\/strong>te ujedno sprije\u010diti stagnaciju pa \u0107e va\u0161 napredak biti prije vidljiv. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ne morate potpuno zanemariti vje\u017ebe s vlastitom tjelesnom masom. Upravo suprotno, one bi tako\u0111er trebale imati svoje mjesto u va\u0161em planu treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste postigli \u017eeljene rezultate, bitno je odrediti optimalno optere\u0107enje tijekom treninga i prilago\u0111avati ga tijekom vremena. U sljede\u0107em \u010dlanku saznajte ne\u0161to vi\u0161e o tome: <a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\"><strong>Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cucnjevi_su_najbolja_vjezba_za_straznjicu\"><\/span>4. \u010cu\u010dnjevi su najbolja vje\u017eba za stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koja vje\u017eba je naju\u010dinkovitija za izgradnju stra\u017enjice? Kladimo se u <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\">proteinski prah<\/a> da je va\u0161 odgovor \u2013 \u010du\u010dnjevi. Iako vam \u010du\u010dnjevi mogu pomo\u0107i da razvijete jake donje udove, postoje u\u010dinkovitije vje\u017ebe za izgradnju mi\u0161i\u0107a stra\u017enjice jer <strong>\u010du\u010dnjevi ne aktiviraju mi\u0161i\u0107e stra\u017enjice tako intenzivno kao \u0161to mo\u017eda o\u010dekujete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010cu\u010dnjevi i potisci kukovima:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Znanstvenici su mjerili aktivnost mi\u0161i\u0107a stra\u017enjice tijekom \u010du\u010dnjeva<\/strong> i otkrili da su visoke razine aktivnosti zabilje\u017eene samo tijekom pokreta prema gore, to\u010dnije u prvoj polovici pokreta. Me\u0111utim, mi\u0161i\u0107i stra\u017enjice tada se vra\u0107aju u relativno stanje mirovanja. Vjerojatno se mo\u017eete slo\u017eiti s nama da ni vi sami \u010desto ne osje\u0107ate da vam stra\u017enjica zapravo radi tijekom \u010du\u010dnjeva. <span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li><strong>Kad je rije\u010d o izgradnji mi\u0161i\u0107a stra\u017enjice, potisci kukovima daju mnogo bolje rezultate<\/strong>. Ova je vje\u017eba pokazala intenzivnu aktivaciju mi\u0161i\u0107a stra\u017enjice kroz gotovo sve faze pokreta. Osim toga, potisci kukovima nisu tako tehni\u010dki zahtjevni kao \u010du\u010dnjevi, a vjerojatno \u0107ete mo\u0107i podi\u0107i mnogo ve\u0107u te\u017einu. Ova vje\u017eba stvara ve\u0107i mehani\u010dki i metaboli\u010dki stres na mi\u0161i\u0107ima stra\u017enjice, \u0161to dovodi do ve\u0107e snage i boljeg rasta mi\u0161i\u0107a. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to ne zna\u010di da biste trebali potpuno izbaciti \u010du\u010dnjeve iz svog plana treninga. Oni su jo\u0161 uvijek jedna od najboljih vje\u017ebi za donji dio tijela i trebali bi biti uklju\u010deni u nekoj varijanti u rutinu vje\u017ebanja svakog sporta\u0161a. \u0160tovi\u0161e, za sveobuhvatan trening mi\u0161i\u0107a stra\u017enjice, u\u010dinkovitije je uklju\u010diti vi\u0161e vje\u017ebi koje ciljaju ovu mi\u0161i\u0107nu skupinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o tome za\u0161to su \u010du\u010dnjevi dobri i kako ih pravilno izvoditi, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\"><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=\"28324,28936,28186,64393,42481,58726,36328,53680,51208,74104,49009\" ><\/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=\"5_Dovoljna_je_jedna_vjezba_za_oblikovanje_straznjice\"><\/span>5. Dovoljna je jedna vje\u017eba za oblikovanje stra\u017enjice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stra\u017enjicu \u010dine tri razli\u010dita mi\u0161i\u0107a: veliki, srednji i mali mi\u0161i\u0107 (<em>musculus gluteus maximus, medius i minimus<\/em>), od kojih je svaki uklju\u010den tijekom kretanja, ali svaki razli\u010ditim intenzitetom. Stoga jedna vje\u017eba vjerojatno ne\u0107e biti dovoljna za sveobuhvatno ja\u010danje sva tri mi\u0161i\u0107a stra\u017enjice. <strong>Umjesto toga, ve\u0107a raznolikost vje\u017ebi u va\u0161em planu treninga osigurat \u0107e vam da u\u010dinkovito aktivirate sve ove mi\u0161i\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vje\u017ebe koje stavljaju ve\u0107i naglasak na veliki mi\u0161i\u0107 stra\u017enjice uklju\u010duju<\/strong>: <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\">potiske kukovima<\/a>, duboke prednje i stra\u017enje \u010du\u010dnjeve, zano\u017eenje, prednje i stra\u017enje iskorake s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\">trakama<\/a> i rumunjski deadlift.<\/li>\n\n\n\n<li><strong>Vje\u017ebe koje ciljaju srednji mi\u0161i\u0107 stra\u017enjice uklju\u010duju<\/strong>: kori\u0161tenje sprave ili sajle za pokrete adukcije i abdukcije, bo\u010dne iskorake, bo\u010dno hodanje s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\">trakom<\/a>, bo\u010dno podizanje nogu i \u010du\u010dnjeve na jednoj nozi.<\/li>\n\n\n\n<li><strong>Vje\u017ebe koje ciljaju mali mi\u0161i\u0107 stra\u017enjice uklju\u010duju<\/strong>: spravu ili sajlu za adukciju i abdukciju, bo\u010dno podizanje nogu, mostove s jednom nogom, iskorake u naklonu i bugarske \u010du\u010dnjeve. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zapo\u010dnite s izvo\u0111enjem 2 \u2013 3 osnovne vje\u017ebe<\/strong> kao \u0161to su potisak kukovima, rumunjski deadlift i le\u0111ni \u010du\u010dnjevi. Zatim mo\u017eete uklju\u010diti dodatne vje\u017ebe s <a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\">elasti\u010dnim trakama<\/a> kao \u0161to su bo\u010dno hodanje, \u201e\u0161koljka\u201d (<em>clamshell)<\/em>, mostovi i podizanje nogu. Ove vje\u017ebe mogu vam pomo\u0107i aktivirati i oja\u010dati i one najskrivenije mi\u0161i\u0107e. Me\u0111utim, one su prikladnije za kraj va\u0161eg treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraciju za vje\u017ebe s elasti\u010dnom trakom mo\u017eete prona\u0107i u sljede\u0107em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\"><strong>Postignite \u010dvrstu i okruglu stra\u017enjicu bez kori\u0161tenja utega. Isprobajte vje\u017ebanje s elasti\u010dnom trakom za vje\u017ebanje<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"Vje\u017ebe za stra\u017enjicu s vlastitom tjelesnom masom\" class=\"wp-image-430862\" title=\"Vje\u017ebe za stra\u017enjicu s vlastitom tjelesnom masom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Jedini_nacin_za_napredak_je_trening_s_teskim_utezima\"><\/span>6. Jedini na\u010din za napredak je trening s te\u0161kim utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad sastavljate svoj plan vje\u017ebanja stra\u017enjice, va\u017eno je imati na umu da se mi\u0161i\u0107i stra\u017enjice sastoje i od <strong>sporo aktiviraju\u0107ih<\/strong> (crveni, tip 1) i <strong>brzo aktiviraju\u0107ih<\/strong> (bijeli, tip 2) <strong>mi\u0161i\u0107nih vlakana<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brza mi\u0161i\u0107na vlakna najbolje reagiraju na vje\u017ebe s <strong>velikim utezima i malim brojem ponavljanja<\/strong> ili na <strong>eksplozivne<\/strong> vje\u017ebe kao \u0161to su sprintevi, skok \u010du\u010dnjevi ili skokovi na kutiji.<\/li>\n\n\n\n<li>S druge strane, spora mi\u0161i\u0107na vlakna bolje reagiraju na <strong>vje\u017ebe s manjim te\u017einama i ve\u0107im brojem ponavljanja.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, koji je najbolji plan vje\u017ebanja mi\u0161i\u0107a stra\u017enjice? To nije ni pribli\u017eno tako komplicirano kao \u0161to vam se mo\u017eda \u010dini. Ako radite na mi\u0161i\u0107ima stra\u017enjice dva puta tjedno, podijelite svoje treninge na jedan usmjeren na vje\u017ebe ja\u010danja s utezima i drugi na vje\u017ebe s <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\">vlastitom tjelesnom masom<\/a>. Ovakav pristup cilja obje vrste mi\u0161i\u0107nih vlakana i mo\u017ee rezultirati sveobuhvatnijim razvojem mi\u0161i\u0107a stra\u017enjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uklju\u010dite vje\u017ebanje mi\u0161i\u0107a stra\u017enjice u svoju rutinu vje\u017ebanja 2 \u2013 3 puta tjedno<\/strong>, uzimaju\u0107i u obzir druge mi\u0161i\u0107ne skupine i sve druge fizi\u010dke aktivnosti koje imate u planu. Imajte na umu da je mi\u0161i\u0107ima obi\u010dno potrebno 24 \u2013 72 sata odmora i oporavka nakon treninga snage kako bi potpuno zacijelili i regenerirali se. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nije_potrebno_mijenjati_svoju_rutinu_vjezbanja_misica_straznjice\"><\/span>7. Nije potrebno mijenjati svoju rutinu vje\u017ebanja mi\u0161i\u0107a stra\u017enjice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ve\u0107 imate svoje omiljene vje\u017ebe, utege i brojeve ponavljanja koji su vam dobro funkcionirali u pro\u0161losti. Me\u0111utim, ako vam se \u010dini da jednostavno vi\u0161e ne napredujete, razmislite o mijenjaju svoje rutine vje\u017ebanja kako biste izvukli maksimum iz svog treninga. Zanima li vas \u0161to sve mo\u017eete u\u010diniti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naju\u010dinkovitiji na\u010din je tzv. princip progresivnog preoptere\u0107enja<\/strong>. Mo\u017eda vam se ovo \u010dini kao neki komplicirani znanstveni izraz, no njegova je definicija vrlo jednostavna i zapravo zna\u010di da, kako biste nastavili napredovati, morate postupno pove\u0107avati zahtjeve koje postavljate svom tijelu tijekom treninga. Va\u0161i \u0107e se mi\u0161i\u0107i prilagoditi razini stresa koji im postavljate u roku od nekoliko tjedana i razvit \u0107e potrebnu snagu i izdr\u017eljivost da se s tim lak\u0161e nose. Me\u0111utim, nakon \u0161to se va\u0161i mi\u0161i\u0107i prilagode odre\u0111enoj razini stresa, vi\u0161e ne\u0107e biti aktivirani i daljnji napredak mo\u017ee stati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, to ne zna\u010di da svaki tjedan morate potpuno mijenjati svoj trening. <strong>Dovoljne su manje prilagodbe poput pove\u0107anja te\u017eine (za maksimalno 10 %) ili broja ponavljanja svaki tjedan<\/strong>. Me\u0111utim, svakako najprije ovladajte odgovaraju\u0107om tehnikom izvo\u0111enja vje\u017ebe prije nego \u0161to ju promijenite. Tako\u0111er je u redu izvoditi istu vje\u017ebu nekoliko tjedana ako se jednostavno ne osje\u0107ate sposobnima za zahtjevniju vje\u017ebu. Nakon nekoliko tjedana razmislite o zamjeni vje\u017ebi i eksperimentiranju s malim promjenama u polo\u017eaju tijela kako biste otkrili pod kojim se kutom najintenzivnije aktiviraju va\u0161i mi\u0161i\u0107i stra\u017enjice. <span class=\"tadv-color\" style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o tome kako izraditi funkcionalni plan treninga, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/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\/04\/iStock-1392963845-1124x749.jpg\" alt=\"Kako unijeti promjene u svoju rutinu vje\u017ebanja mi\u0161i\u0107a stra\u017enjice?\" class=\"wp-image-430878\" width=\"843\" height=\"562\" title=\"Kako unijeti promjene u svoju rutinu vje\u017ebanja mi\u0161i\u0107a stra\u017enjice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Treniranjem_straznjice_mozete_potpuno_promijeniti_njen_oblik\"><\/span>8. Treniranjem stra\u017enjice mo\u017eete potpuno promijeniti njen oblik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerujete li da \u0107ete vje\u017ebaju\u0107i poput Jennifer Lopez posti\u0107i jednako okruglu i divljenja vrijednu guzu? Na\u017ealost, to nije ba\u0161 tako. <strong>Oblik va\u0161e stra\u017enjice prvenstveno je odre\u0111en oblikom va\u0161e zdjelice, raspodjelom masnog tkiva u va\u0161em tijelu i brzinom rasta va\u0161ih mi\u0161i\u0107a<\/strong>. Neki su ljudi ro\u0111eni s predispozicijom da imaju zaobljeniju stra\u017enjicu, dok drugi imaju ravniju stra\u017enjicu. No, to ne zna\u010di da se ne isplati potruditi i da se mo\u017eete osloniti isklju\u010divo na genetiku. Va\u0161 stil \u017eivota, uklju\u010duju\u0107i tjelovje\u017ebu i prehranu, i dalje ima zna\u010dajan utjecaj na oblik va\u0161eg tijela. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marljivim izvo\u0111enjem potisaka kukovima, deadlifta ili \u010du\u010dnjeva svoju stra\u017enjicu na kraju mo\u017eete transformirati u njenu najbolju verziju. <strong>Me\u0111utim, bitno je zapamtiti da je za rast mi\u0161i\u0107a potrebna i pravilna prehrana<\/strong>. Ako \u017eelite imati ne samo \u010dvr\u0161\u0107u ve\u0107 i zaobljeniju stra\u017enjicu, morat \u0107ete prilagoditi svoju prehranu. Osim unosa dovoljne koli\u010dine <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\">proteina<\/a> (1,4 \u20132 g po kg tjelesne mase), bitno je pove\u0107ati i unos energije. Koliko energije trebate unijeti mo\u017eete jednostavno izra\u010dunati pomo\u0107u na\u0161eg <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>kalkulatora unosa energije i makronutrijenata.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve \u0161to trebate znati o izgradnji \u010dvrste i zaobljene stra\u017enjice mo\u017eete prona\u0107i u sljede\u0107em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\"><strong>Kako u\u010dvrstiti i oblikovati svoju stra\u017enjicu i noge<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg\" alt=\"Mo\u017eete li vje\u017ebama promijeniti oblik stra\u017enjice?\" class=\"wp-image-430893\" width=\"843\" height=\"563\" title=\"Mo\u017eete li vje\u017ebama promijeniti oblik stra\u017enjice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.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_Prije_treninga_vazno_je_znacajnu_kolicinu_vremena_posvetiti_vjezbama_aktivacije\"><\/span>9. Prije treninga va\u017eno je zna\u010dajnu koli\u010dinu vremena posvetiti vje\u017ebama aktivacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U teretani se \u010desto mogu vidjeti \u017eene koje se fokusiraju na aktivaciju mi\u0161i\u0107a stra\u017enjice prije nego \u0161to se upuste u trening snage. Iako to nije nu\u017eno lo\u0161a stvar, neke od njih rade barem pet vje\u017ebi s <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\">elasti\u010dnim trakama<\/a> koje mogu <strong>oduzeti i do 30 minuta dragocjenog vremena i energije<\/strong>. Kao posljedica toga mo\u017eda ne\u0107ete imati istu razinu energije i fokusa tijekom te\u017eeg dijela svog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to se upustite u te\u0161ke \u010du\u010dnjeve ili deadlift, dovoljno je <strong>zagrijati mi\u0161i\u0107e i opustiti kukove i koljena<\/strong>. Ako \u017eelite, mo\u017eete dodati jednu ili dvije vje\u017ebe s elasti\u010dnom trakom, no to nije nu\u017eno. Nakon toga prije\u0111ite na glavni dio treninga, po\u010dev\u0161i s manjim optere\u0107enjem ili samo s praznom \u0161ipkom. Nakon ove faze va\u0161e bi tijelo trebalo biti i vi\u0161e nego spremno za ve\u0107a optere\u0107enja. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Vje\u017ebe za aktivaciju mi\u0161i\u0107a stra\u017enjice\" class=\"wp-image-430908\" width=\"843\" height=\"560\" title=\"Vje\u017ebe za aktivaciju mi\u0161i\u0107a stra\u017enjice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ako_vas_sutradan_ne_boli_straznjica_cak_ni_dok_sjedite_trening_je_bio_uzaludan\"><\/span>10. Ako vas sutradan ne boli stra\u017enjica, \u010dak ni dok sjedite, trening je bio uzaludan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudi vjeruju da je bol u mi\u0161i\u0107ima dan nakon vje\u017ebanja dokaz napornog treninga. Ako ih bol prilikom svakog ustajanja sa stolice ne podsjeti na ju\u010dera\u0161nje iskorake, obi\u010dno misle da jednostavno nisu dovoljno vje\u017ebali. Sre\u0107om, ovo je jo\u0161 jedan mit. <strong>Bol u mi\u0161i\u0107ima nakon vje\u017ebanja, tako\u0111er poznata kao DOMS<\/strong> (<em>Delayed Onset Muscle Soreness<\/em>), <strong>obi\u010dno se javlja 12 \u2013 24 sata nakon vje\u017ebanja i uobi\u010dajena je reakcija tijela na stres.<\/strong> Glavni uzrok su mikropukotine u mi\u0161i\u0107nim vlaknima koje nastaju tijekom treninga snage. Bol obi\u010dno najintenzivnije osje\u0107ate nakon nove vje\u017ebe, pove\u0107anja te\u017eine ili nakon drugih promjena u va\u0161em planu treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja tvrde da bol u mi\u0161i\u0107ima nije pouzdan pokazatelj u\u010dinkovitosti vje\u017ebanja jer i <strong>genetika u tome igra zna\u010dajnu ulogu<\/strong>. Tako, primjerice, od dvije osobe iste izdr\u017eljivosti, jedna mo\u017ee imati nepodno\u0161ljive bolove u mi\u0161i\u0107ima, dok ih druga osoba mo\u017eda uop\u0107e ne\u0107e osjetiti nakon identi\u010dnog treninga. <span class=\"tadv-color\" style=\"color: #ff6600\"> [12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, nekoliko je stru\u010dnjaka zaklju\u010dilo da o\u0161te\u0107enje mi\u0161i\u0107a koje je uzrok DOMS-a nije preduvjet za rast mi\u0161i\u0107a. Drugi \u010dimbenici kao \u0161to su mehani\u010dka napetost ili metaboli\u010dki stres tako\u0111er igraju ulogu u ovom procesu. To zna\u010di da se <strong>vje\u017eba koja ne uzrokuje zna\u010dajnu bol mi\u0161i\u0107a ipak mo\u017ee smatrati u\u010dinkovitom.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite znati \u0161to sve mo\u017eete u\u010diniti za ubla\u017eavanje bolova u mi\u0161i\u0107ima nakon vje\u017ebanja, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\"><strong>Kako potaknuti regeneraciju pomo\u0107u pi\u0161tolja za masa\u017eu i drugih sprava?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_je_zakljucak\"><\/span>Koji je zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dosada ste mo\u017eda vjerovali u neke duboko ukorijenjene mitove o ja\u010danju mi\u0161i\u0107a stra\u017enjice, \u0161to je dovelo do pogre\u0161nog odabira vje\u017ebi, predugog zagrijavanja, kori\u0161tenja vje\u017ebi s vlastitom tjelesnom masom bez ikakvih utega ili uvjerenja da je bol nakon treninga pouzdan pokazatelj u\u010dinkovitosti va\u0161eg treninga. <strong>Me\u0111utim, nakon \u0161to pro\u010ditate ovaj \u010dlanak, znat \u0107ete to\u010dno koje promjene trebate uvesti kako biste postigli dobro oblikovanu stra\u017enjicu.<\/strong> U\u010dinkovito isplanirajte svoj plan treninga i ne zaboravite uklju\u010diti ciljane vje\u017ebe za stra\u017enjicu kao \u0161to su potisak kukom ili rumunjski deadlift. Tako\u0111er, dajte svom tijelu dovoljno vremena za odmor, a pripazite i na prehranu. Ako se dovoljno dugo pridr\u017eavate ovih promjena, sigurno \u0107ete vidjeti rezultate koje \u017eelite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poznajete nekoga tko jo\u0161 uvijek vjeruje u ove mitove o ja\u010danju stra\u017enjice, svakako podijelite ovaj \u010dlanak s njima i pomozite im da otvore o\u010di i promijene pristup vje\u017ebanju.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/sportska-prehrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Jedan od \u010destih fitness ciljeva je imati sna\u017enu i oblikovanu stra\u017enjicu. Me\u0111utim, mnogi ljudi vjeruju raznim mitovima o vje\u017ebama za stra\u017enjicu, \u0161to mo\u017ee dovesti do pogre\u0161aka i dugoro\u010dno sprije\u010diti ostvarenje tog cilja. Cilj ovog \u010dlanka je razotkriti te mitove i ponuditi vam prakti\u010dne savjete o tome kako pravilno vje\u017ebati mi\u0161i\u0107e stra\u017enjice kako biste postigli oblikovanu i \u010dvrstu stra\u017enjicu.<\/p>\n","protected":false},"author":129,"featured_media":430654,"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":[6932,7256,6452,6428],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-477732","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-mitovi-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-za-gluteus-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?\" \/>\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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-27T14:31:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T14:31:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu\",\"datePublished\":\"2023-06-27T14:31:17+00:00\",\"dateModified\":\"2023-06-27T14:31:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\"},\"wordCount\":2983,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"keywords\":[\"mitovi\",\"trening snage\",\"vje\u017ebe\",\"vje\u017ebe za gluteus\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\",\"name\":\"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"datePublished\":\"2023-06-27T14:31:17+00:00\",\"dateModified\":\"2023-06-27T14:31:19+00:00\",\"description\":\"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00ed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu\"}]},{\"@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":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog","description":"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?","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\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/","og_type":"article","og_title":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog","og_description":"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?","og_url":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/","og_site_name":"GymBeam Blog","article_published_time":"2023-06-27T14:31:17+00:00","article_modified_time":"2023-06-27T14:31:19+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-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":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu","datePublished":"2023-06-27T14:31:17+00:00","dateModified":"2023-06-27T14:31:19+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/"},"wordCount":2983,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png","keywords":["mitovi","trening snage","vje\u017ebe","vje\u017ebe za gluteus"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/","url":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/","name":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png","datePublished":"2023-06-27T14:31:17+00:00","dateModified":"2023-06-27T14:31:19+00:00","description":"Postoje mnogi mitovi i pogre\u0161ke kod vje\u017ebanja stra\u017enjice. \u017delite li nau\u010diti kako pravilno oblikovati i izgraditi mi\u0161i\u0107e stra\u017enjice i koje su najbolje vje\u017ebe za stra\u017enjicu?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Cviky-na-zadek-myty-FB-.png","width":1200,"height":628,"caption":"M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i oblikovanu i \u010dvrstu stra\u017enjicu"}]},{"@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\/477732","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=477732"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/477732\/revisions"}],"predecessor-version":[{"id":479286,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/477732\/revisions\/479286"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/430654"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=477732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=477732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=477732"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=477732"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=477732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}