{"id":485195,"date":"2023-09-05T11:58:26","date_gmt":"2023-09-05T09:58:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=485195"},"modified":"2024-04-25T12:37:28","modified_gmt":"2024-04-25T10:37:28","slug":"popis-vjezbi-stomacni-misici","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/","title":{"rendered":"Top 13 vje\u017ebi za trbu\u0161njake"},"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-stomacni-misici\/#Kako_pristupiti_treniranju_svojih_trbusnih_misica\" title=\"Kako pristupiti treniranju svojih trbu\u0161nih mi\u0161i\u0107a?\">Kako pristupiti treniranju svojih trbu\u0161nih mi\u0161i\u0107a?<\/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-stomacni-misici\/#Top_13_najucinkovitijih_vjezbi_za_trbusnjake\" title=\"Top 13 naju\u010dinkovitijih vje\u017ebi za trbu\u0161njake\">Top 13 naju\u010dinkovitijih vje\u017ebi za trbu\u0161njake<\/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-stomacni-misici\/#1_Trbusnjaci\" title=\"1. Trbu\u0161njaci\">1. Trbu\u0161njaci<\/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-stomacni-misici\/#2_Sklopke\" title=\"2. Sklopke\">2. Sklopke<\/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-stomacni-misici\/#3_Izdrzaj_na_ledima_Hollow_hold\" title=\"3. Izdr\u017eaj na le\u0111ima (Hollow hold)\">3. Izdr\u017eaj na le\u0111ima (Hollow hold)<\/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-stomacni-misici\/#4_Sprinter_trbusnjaci\" title=\"4. Sprinter trbu\u0161njaci\">4. Sprinter trbu\u0161njaci<\/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-stomacni-misici\/#5_Obrnuti_trbusnjaci\" title=\"5. Obrnuti trbu\u0161njaci\">5. Obrnuti trbu\u0161njaci<\/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-stomacni-misici\/#6_Penjac_Mountain_Climber\" title=\"6. Penja\u010d (Mountain Climber)\">6. Penja\u010d (Mountain Climber)<\/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-stomacni-misici\/#7_Ruski_twist_s_bucicom\" title=\"7. Ruski twist s bu\u010dicom\">7. Ruski twist s bu\u010dicom<\/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-stomacni-misici\/#8_Plank_s_utezima\" title=\"8. Plank s utezima\">8. Plank s utezima<\/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-stomacni-misici\/#9_Bocni_plank\" title=\"9. Bo\u010dni plank\">9. Bo\u010dni plank<\/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-stomacni-misici\/#10_Trbusnjaci_na_klupi\" title=\"10. Trbu\u0161njaci na klupi\">10. Trbu\u0161njaci na klupi<\/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-stomacni-misici\/#11_Podizanja_koljena_na_paralelama\" title=\"11. Podizanja koljena na paralelama\">11. Podizanja koljena na paralelama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#12_L-Sit_na_paralelama\" title=\"12. L-Sit na paralelama\">12. L-Sit na paralelama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#13_Podizanja_koljena_u_visecem_polozaju\" title=\"13. Podizanja koljena u vise\u0107em polo\u017eaju\">13. Podizanja koljena u vise\u0107em polo\u017eaju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#Sto_slijedi\" title=\"\u0160to slijedi?\">\u0160to slijedi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#Koji_je_glavni_zakljucak\" title=\"Koji je glavni zaklju\u010dak?\">Koji je glavni zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite raditi na svojim trbu\u0161njacima, ali znate samo klasi\u010dne trbu\u0161njake ili plankove? U tom slu\u010daju, ovaj \u010dlanak \u0107e vam otvoriti potpuno novi svijet u kojem definitivno nije potrebno raditi stotine ponavljanja jedne vje\u017ebe. Na\u0107i \u0107ete u\u010dinkovite <strong>vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i one napredne pojedince.<\/strong> Ove vje\u017ebe ne samo da \u0107e vam dati ja\u010du jezgru koja je klju\u010dna za pravilno dr\u017eanje tijela i funkcionalnu snagu, ve\u0107 \u0107e vam pomo\u0107i da postignete <strong>osjetno \u010dvr\u0161\u0107i i zategnutiji trbuh. Ne samo da \u0107e izgledati sjajno, ve\u0107 \u0107e i pridonijeti pobolj\u0161anju sportskih performansi.<\/strong><\/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_pristupiti_treniranju_svojih_trbusnih_misica\"><\/span>Kako pristupiti treniranju svojih trbu\u0161nih mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trbu\u0161ne mi\u0161i\u0107e ne \u010dini samo&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/\">six-pack<\/a>. Sastoje se od rectus abdominis, transversus abdominis, vanjskih i unutra\u0161njih kosih trbu\u0161nih mi\u0161i\u0107a. <strong>Kako bi sveobuhvatno oja\u010dali cijelo podru\u010dje trbu\u0161nih mi\u0161i\u0107a, va\u017eno je uklju\u010diti vje\u017ebe u svoju rutinu treninga koje \u0107e anga\u017eirati sve te mi\u0161i\u0107ne skupine<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za treniranje trbu\u0161nih mi\u0161i\u0107a vrijede ista pravila kao i za sve ostale mi\u0161i\u0107ne skupine. Prije nego \u0161to po\u010dnete, ne zaboravite se adekvatno zagrijati, npr. brzim hodanjem na traci za tr\u010danje ili kori\u0161tenjem <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" class=\"ek-link\">vija\u010de<\/a>. Zatim prije\u0111ite na glavni dio vje\u017ebe i <strong>usredoto\u010dite se na upoznavanje s pravilnom tehnikom za svaku vje\u017ebu. <\/strong>Tek nakon toga dodajte <a href=\"https:\/\/gymbeam.hr\/utezi\">utege<\/a> ili poku\u0161ajte s izazovnijim varijantama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od predstavljenih vje\u017ebi mo\u017eete lako sastaviti plan treninga u teretani za trbu\u0161njake. Za po\u010detak odaberite <strong>3 \u2013 5 vje\u017ebi i izvodite ih u 3 radne serije s rasponom od 10 \u2013 20 ponavljanja po seriji.<\/strong> Ako se fokusirate na izdr\u017eljivost, kao \u0161to je vje\u017ebanje planka, nastojte zadr\u017eati polo\u017eaj 10 &#8211; 60 sekundi, ovisno o va\u0161oj razini kondicije. Vje\u017ebe za trbu\u0161njake mo\u017eete dodati vje\u017ebama za ramena, ruke ili druge mi\u0161i\u0107ne skupine ili ih izvoditi kao samostalnu sesiju. Osim toga, pomo\u0107u ovih vje\u017ebi mo\u017eete kreirati kru\u017eni trening ili intervalni trening visokog intenziteta (<a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\">HIIT<\/a>).<\/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 rezultate, va\u017eno je odr\u017eavati dosljednost pri vje\u017ebanju trbu\u0161nih mi\u0161i\u0107a. Me\u0111utim, nije preporu\u010dljivo preopteretiti ovu mi\u0161i\u0107nu skupinu i raditi je svaki dan, jer to ne bi omogu\u0107ilo pravilan oporavak mi\u0161i\u0107a. Po\u010detnicima se preporu\u010da Izvedba: slobodno udahnite i izdahnite, uklju\u010dite svoj core i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj nekoliko sekundi (mjerite vrijeme pomo\u0107u sportskog sata ili mobitela). Zatim uklonite plo\u010dasti uteg s le\u0111a, kleknite, odvojite trenutak za odmor i mo\u017eete nastaviti s drugom rundom izdr\u017eaja u planku.<strong>&nbsp;sveobuhvatnog treninga za trbu\u0161njake 2 &#8211; 3 puta tjedno,<\/strong> dok napredni pojedinci to mogu pove\u0107ati na 4 puta tjedno. Imajte na umu da potpuni oporavak mi\u0161i\u0107a nakon treninga snage obi\u010dno traje u prosjeku 24 &#8211; 72 sata. Stoga, kada planirate svoju rutinu treninga i broj treninga tjedno za odre\u0111enu mi\u0161i\u0107nu skupinu, razmislite o vremenu potrebnom za oporavak mi\u0161i\u0107a. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&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 i smr\u0161avjeti i zategnuti trbu\u0161ne mi\u0161i\u0107e, trebat \u0107e vam sveobuhvatniji pristup. Sljede\u0107i \u010dlanak mo\u017ee vam pomo\u0107i u postizanju vitkosti i zategnutog trbuha: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Skinite salo s trbuha i dovedite se u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da.<\/strong><\/a><\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"Kako pristupiti treniranju svojih trbu\u0161nih mi\u0161i\u0107a?\" class=\"wp-image-475734\" style=\"width:843px;height:562px\" title=\"Kako pristupiti treniranju svojih trbu\u0161nih mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_13_najucinkovitijih_vjezbi_za_trbusnjake\"><\/span>Top 13 naju\u010dinkovitijih vje\u017ebi za trbu\u0161njake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanjem ovih vje\u017ebi mo\u017eete <strong>sveobuhvatno trenirati i povr\u0161inske i duboke trbu\u0161ne mi\u0161i\u0107e,<\/strong> koji \u010dine jezgru tijela. Ove vje\u017ebe idealne su za teretanu, no ve\u0107inu ih mo\u017eete izvoditi i kod ku\u0107e samo s <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\">podlogom za vje\u017ebanje<\/a> i svojom tjelesnom te\u017einom. Za neke vje\u017ebe mo\u017eete koristiti opremu kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dice<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girje<\/a>, <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\">plo\u010dasti utezi<\/a>, <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\">klupa s utezima<\/a>, <a href=\"https:\/\/gymbeam.hr\/zidna-sipka-za-zgibove-gymbeam.html\">\u0161ipka za zgibove<\/a> ili paralele za dipseve s potporom za le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Trbusnjaci\"><\/span>1. Trbu\u0161njaci<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> Lezite na le\u0111a sa savijenim koljenima i petama ili cijelim stopalima oslonjenim na tlo. Lagano dodirnite vrhovima prstiju strane glave i dr\u017eite laktove otvorenima. Ako osjetite da \u017eelite skupiti laktove, prekri\u017eite ruke na prsima. Tako\u0111er mo\u017eete staviti presavijeni ru\u010dnik ili <a href=\"https:\/\/gymbeam.hr\/abmat-za-trbusnjake-gymbeam.html\">ABmat<\/a> ispod donjeg dijela le\u0111a kako biste u\u010dinkovito anga\u017eirali trbu\u0161ne mi\u0161i\u0107e.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok postupno podi\u017eete glavu, gornji i donji dio le\u0111a s prostirke, ispravljaju\u0107i cijeli torzo. Okrenite se prema naprijed i izbjegavajte pretjerano naginjanje glave. Zatim udahnite i kontrolirano se vratite u po\u010detni polo\u017eaj. Ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prejako pritiskanje ruku uz glavu, ograni\u010deni raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"Kako raditi trbu\u0161njake?\" class=\"wp-image-475862\" title=\"Kako raditi trbu\u0161njake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Trbu\u0161njaci s utezima<\/h4>\n\n\n\n<p>Po\u010detni polo\u017eaj ostaje isti, s tom razlikom da <a href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\">plo\u010dasti uteg<\/a>, <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-2-kg-gymbeam.html\">bu\u010dicu<\/a> ili girju dr\u017eite objema rukama ispred prsa. Dok se kre\u0107ete prema gore, postupno ispravljajte ruke dok ne budu potpuno ispru\u017eene iznad glave. Zatim se kontrolirano vratite u po\u010detni polo\u017eaj i nastavite s dodatnim ponavljanjima.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"Kako raditi trbu\u0161njake s utezima?\" class=\"wp-image-475878\" title=\"Kako raditi trbu\u0161njake s utezima?\"\/><\/figure>\n<\/div>\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. Trbu\u0161njaci s medicinkom<\/h4>\n\n\n\n<p>Ova vje\u017eba je uobi\u010dajeni dio CrossFit treninga. Razlikuje se od osnovne varijante po tome \u0161to savijate koljena, spajate stopala i usmjeravate koljena prema van. Dok le\u017eite, ispru\u017eite ruke i objema rukama dr\u017eite &nbsp;<a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\">medicinku<\/a>. Nakon toga aktivirajte trbu\u0161ne mi\u0161i\u0107e i odignite se od tla zajedno s medicinkom, dotaknite loptom tlo ispred stopala i vratite se u po\u010detni polo\u017eaj. Ova varijanta je malo zahtjevnija i prikladna je za naprednije pojedince.<\/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=\"42481,64393,8350,7185,36340,49012,29120,53680,51208,36346,47623,48922,61885,51160,51178\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sklopke\"><\/span>2. Sklopke<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> Lezite na le\u0111a i ispru\u017eite ruke iznad glave. Noge dr\u017eite ravno i podignite ih nekoliko centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok podi\u017eete glavu i cijeli torzo s strunja\u010de. Istodobno lagano savijena koljena povucite prema prsima i poku\u0161ajte rukama dotaknuti stopala. Zatim udahnite i vratite se u po\u010detni polo\u017eaj. Ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke<\/strong>: Ograni\u010deni raspon pokreta, nekontrolirani pokreti, savijanje le\u0111a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"Kako raditi sklopke?\" class=\"wp-image-475958\" title=\"Kako raditi sklopke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sklopke s utezima<\/h4>\n\n\n\n<p>Ovu vje\u017ebu tako\u0111er mo\u017eete u\u010diniti izazovnijom kori\u0161tenjem bu\u010dice, plo\u010dastog utega ili lak\u0161e medicinke koju dr\u017eite objema rukama. Dodatno, mo\u017eete dodati <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\">utege za zape\u0161\u0107a ili gle\u017enjeve<\/a>&nbsp; kako biste pove\u0107ali intenzitet vje\u017ebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izdrzaj_na_ledima_Hollow_hold\"><\/span>3. Izdr\u017eaj na le\u0111ima (Hollow hold)<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> Lezite na le\u0111a s rukama ispru\u017eenim iznad glave. Dr\u017eite noge ispravljene i podignite ih otprilike 20 &#8211; 30 centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Slobodno udahnite i izdahnite te poku\u0161ajte zadr\u017eati taj polo\u017eaj najmanje 10 sekundi. Vje\u017ebu mo\u017eete olak\u0161ati ako vi\u0161e savijete noge i podignete ih vi\u0161e. S druge strane, mo\u017eete ju u\u010diniti jo\u0161 izazovnijom ako ispravite noge i spustite ih. Nakon zadr\u017eavanja spustite noge, kratko se odmorite i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljno trajanje izdr\u017eaja, podizanje donjeg dijela le\u0111a od tla.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"Kako izvesti vje\u017ebu hollow hold?\" class=\"wp-image-475798\" title=\"Kako izvesti vje\u017ebu hollow hold?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Izdr\u017eaj s utezima u gimnasti\u010dkoj poziciji na le\u0111ima <\/h4>\n\n\n\n<p>Ovu vje\u017ebu tako\u0111er mo\u017eete u\u010diniti izazovnijom kori\u0161tenjem lak\u0161e bu\u010dice ili plo\u010dastog utega koji dr\u017eite objema rukama. Sli\u010dno, dodavanje <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\">utega za zape\u0161\u0107a ili gle\u017enjeve<\/a> tako\u0111er mo\u017ee biti u\u010dinkovito.<\/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. Njihanje u hollow hold poziciji (Hollow Rock) <\/h4>\n\n\n\n<p>Umjesto zadr\u017eavanja u stati\u010dkom polo\u017eaju, mo\u017eete se lagano ljuljati naprijed-natrag dok radite ovu vje\u017ebu. Cilj je zadr\u017eati stabilan polo\u017eaj, posebno u coreu, dok dopu\u0161tate tijelu da se nji\u0161e. Jednostavno pomi\u010dite gornje i donje udove gore-dolje za nekoliko centimetara.<\/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_Sprinter_trbusnjaci\"><\/span>4. Sprinter trbu\u0161njaci<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> Lezite na le\u0111a s ispru\u017eenim nogama. Podignite glavu i stopala nekoliko centimetara od prostirke, dok su vam ruke opu\u0161tene uz tijelo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok podi\u017eete i savijate lijevu nogu. Istovremeno podignite desnu ruku i pribli\u017eite dlan lijevom stopalu. Zatim udahnite i vratite se u po\u010detni polo\u017eaj te isti pokret ponovite na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"Sprinter trbu\u0161njaci za trbu\u0161ne mi\u0161i\u0107e\" class=\"wp-image-475910\" title=\"Sprinter trbu\u0161njaci za trbu\u0161ne mi\u0161i\u0107e\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter trbu\u0161njaci s utezima<\/h4>\n\n\n\n<p>Ovu vje\u017ebu tako\u0111er mo\u017eete u\u010diniti izazovnijom pri\u010dvr\u0161\u0107ivanjem <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" class=\"ek-link\">utega za gle\u017enjeve.<\/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=\"5_Obrnuti_trbusnjaci\"><\/span>5. Obrnuti trbu\u0161njaci<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> Lezite na le\u0111a s rukama udobno naslonjenim uz tijelo. Lagano savijte koljena i podignite noge s tla.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok podi\u017eete zdjelicu i donji dio le\u0111a nekoliko centimetara od tla. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Usredoto\u010dite se na to da pokrete zapo\u010dnete svojim trbu\u0161nim mi\u0161i\u0107ima.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, nekontrolirani pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"Kako izvoditi obrnute trbu\u0161njake?\" class=\"wp-image-476006\" title=\"Kako izvoditi obrnute trbu\u0161njake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obrnuti trbu\u0161njaci s loptom za pilates<\/h4>\n\n\n\n<p>Za ovu vje\u017ebu tako\u0111er mo\u017eete koristiti i <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\">loptu za pilates<\/a>. Stavite loptu izme\u0111u gle\u017enjeva i \u010dvrsto je stisnite. Zatim izvedite isti pokret kao u osnovnoj varijanti podi\u017eu\u0107i zdjelicu i noge prema gore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Penjac_Mountain_Climber\"><\/span>6. Penja\u010d (Mountain Climber)<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> Kleknite na tlo i prije\u0111ite u ravni plank polo\u017eaj. Stavite dlanove na pod, malo \u0161ire od \u0161irine ramena, s ra\u0161irenim prstima. Postavite ramena dalje od u\u0161iju i stisnite lopatice jednu prema drugoj. Uklju\u010dite svoj core i nastojte odr\u017eati ravno poravnanje tijela. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i savijte jednu nogu, privla\u010de\u0107i je prema laktu ispru\u017eene ruke. Zatim ga vratite u po\u010detni polo\u017eaj i odmah ponovite isti pokret na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, dopu\u0161tanje bokovima da se spu\u0161taju prema tlu, previ\u0161e podizanja zdjelice prema gore, nedovoljni 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.sk\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"Kako izvesti vje\u017ebu penja\u010d?\" class=\"wp-image-475814\" title=\"Kako izvesti vje\u017ebu penja\u010d?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Penja\u010d s fitness stabilizacijskom loptom<\/h4>\n\n\n\n<p>Svoju stabilnost tijekom ove vje\u017ebe mo\u017eete testirati pomo\u0107u&nbsp;<a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-85-cm-gymbeam.html\">lopte za pilates<\/a> ili <a href=\"https:\/\/gymbeam.hr\/pilates-lopte-balans-ploce\">balans podloge<\/a>. Oslonite se rukama na nju i zatim izvedite vje\u017ebu na isti na\u010din kao u osnovnoj varijanti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ruski_twist_s_bucicom\"><\/span>7. Ruski twist s bu\u010dicom<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 prostirku u uspravnom polo\u017eaju s lagano nagnutim le\u0111ima unatrag. Dr\u017eite glavu u ravnini s kralje\u017enicom. Savijte koljena pod kutom od 90 stupnjeva i podignite ih od tla dok vam potkoljenice ne budu paralelne s podom. Po\u010detnici mogu podi\u0107i noge samo nekoliko centimetara od strunja\u010de ili ih dr\u017eati na tlu. \u010cvrsto uhvatite&nbsp;<a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dicu<\/a>&nbsp;s obje ruke na oba kraja.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i izvedite rotaciju gornjeg dijela tijela i ruku s bu\u010dicom u jednu stranu. Usredoto\u010dite se na anga\u017eiranje trbu\u0161nih mi\u0161i\u0107a i odr\u017eavanje le\u0111a ravnima tijekom cijelog pokreta. Zatim se glatko rotirajte na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje le\u0111a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"Kako izvesti ruski twist?\" class=\"wp-image-475846\" title=\"Kako izvesti ruski twist?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ruski twist s girjom<\/h4>\n\n\n\n<p>Umjesto bu\u010dice, za ovu vje\u017ebu mo\u017eete koristiti girju, medicinku ili <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\">slam ball medicinku<\/a>. Izvedite ju na isti na\u010din kao i osnovnu varijaciju vje\u017ebe.<\/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_Plank_s_utezima\"><\/span>8. Plank s utezima<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> Kleknite na tlo i prije\u0111ite u polo\u017eaj planka na podlakticama. Stavite plo\u010dasti uteg na donji dio le\u0111a. Ako trebate pomo\u0107, zamolite prijatelja iz teretane za pomo\u0107. Ramena bi vam trebala biti dolje, dalje od u\u0161iju, a lopatice povu\u010dene jedna prema drugoj. Va\u0161i laktovi trebaju biti pod kutom od pribli\u017eno 90 stupnjeva s va\u0161im tijelom. Aktivirajte svoj core i poku\u0161ajte odr\u017eati ravno i poravnato dr\u017eanje. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> slobodno udahnite i izdahnite, uklju\u010dite svoj core i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj nekoliko sekundi (mjerite vrijeme pomo\u0107u sportskog sata ili mobitela). Zatim uklonite plo\u010dasti uteg s le\u0111a, kleknite, odvojite trenutak za odmor i mo\u017eete nastaviti s drugom rundom izdr\u017eaja u planku.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, dopu\u0161tanje bokovima da se spu\u0161taju prema tlu, previ\u0161e podizanja zdjelice prema gore.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako redovito izvo\u0111enje planka mo\u017ee utjecati na va\u0161e tijelo, svakako pogledajte na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\">Kako izvo\u0111enje planka mo\u017ee promijeniti va\u0161e tijelo? Six-pack, ja\u010di core i bolje sportske performanse.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"Kako izvesti plank s utezima?\" class=\"wp-image-475830\" title=\"Kako izvesti plank s utezima?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank<\/h4>\n\n\n\n<p>Po\u010detnici bi se trebali odlu\u010diti za standardni plank bez dodatnog optere\u0107enja. Mo\u017eete ge izvoditi na podlakticama ili s ispru\u017eenim rukama.<\/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. Plank na fitness stabilizacijskoj lopti <\/h4>\n\n\n\n<p>Izazovnija varijanta je izvo\u0111enje planka na lopti za pilates ili drugoj spravi za ravnote\u017eu. Oslonite se na nju gornjim ili donjim udovima i poku\u0161ajte zadr\u017eati stabilan polo\u017eaj, ba\u0161 kao \u0161to biste to u\u010dinili u standardnom planku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Plank sa suspenzijskim trena\u017eerom<\/h4>\n\n\n\n<p>Svoj trening za trbu\u0161ne mi\u0161i\u0107e tako\u0111er mo\u017eete za\u010diniti vise\u0107im plankom na <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\">setu za suspenzijski trening<\/a>. Postavite stopala u petlje, podi\u017eite se dok vam ruke ne budu ispravljene, a zatim ponovno zadr\u017eite stabilan polo\u017eaj tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bocni_plank\"><\/span>9. Bo\u010dni plank<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> Lezite na bok s ispru\u017eenim nogama. Dr\u017eite stopala jedno na drugom ili jedno iza drugoga. Podignite se na podlakticu i aktivirajte core dok drugu ruku podi\u017eete prema stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Slobodno udahnite i izdahnite, zadr\u017eite polo\u017eaj i poku\u0161ajte ga odr\u017eati nekoliko sekundi. Zatim se kratko odmorite, promijenite stranu i ponovite.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Izvijanje le\u0111a, dopu\u0161tanje bokovima da se spu\u0161taju prema tlu.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"Kako izvesti bo\u010dni plank?\" class=\"wp-image-475782\" title=\"Kako izvesti bo\u010dni plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bo\u010dni plank sa spu\u0161tanjem kukova<\/h4>\n\n\n\n<p>Po\u010detni polo\u017eaj ostaje isti, samo stavite nadlakticu uz bok. Zatim spustite kukove nekoliko centimetara bli\u017ee tlu i vratite ih u po\u010detni polo\u017eaj. Izvedite 6 &#8211; 12 ponavljanja i zatim promijenite stranu.<\/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. Bo\u010dni plank izdr\u017eaj s podizanjem noge<\/h4>\n\n\n\n<p>U ovoj plank varijanti bit \u0107ete doslovno zvijezda. U po\u010detnom polo\u017eaju podignite nadlakticu i nogu prema gore, poput zvijezde. Poku\u0161ajte zadr\u017eati ovaj polo\u017eaj nekoliko sekundi, a zatim napravite kratku stanku prije nego \u0161to promijenite stranu.<\/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_Trbusnjaci_na_klupi\"><\/span>10. Trbu\u0161njaci na klupi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na ravnu <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\">klupu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\">kutiju<\/a>. Le\u0111a dr\u017eite uspravno i lagano nagnuta unatrag. Rukama uhvatite rubove, noge podignite u visinu klupe, a koljena neka budu blago savijena.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok savijate koljena i privla\u010dite ih prema prsima. U isto vrijeme savijte torzo prema naprijed kako biste bili \u0161to bli\u017ee koljenima. Zatim udahnite i vratite se u po\u010detni polo\u017eaj te ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje le\u0111a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"Kako izvesti trbu\u0161njake na klupi?\" class=\"wp-image-475894\" title=\"Kako izvesti trbu\u0161njake na klupi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bo\u010dni trbu\u0161njaci na  klupi<\/h4>\n\n\n\n<p>Ako \u017eelite vi\u0161e ciljati kose trbu\u0161ne mi\u0161i\u0107e, poku\u0161ajte povu\u0107i koljena prema doti\u010dnom ramenu. Naizmjence povla\u010dite prema desnom i lijevom ramenu.<\/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. Trbu\u0161njaci na klupi s utezima<\/h4>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti jo\u0161 zahtjevnijom dodavanjem optere\u0107enja u obliku utega za gle\u017enjeve ili dr\u017eanjem male <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-2-kg-gymbeam.html\">bu\u010dice<\/a>&nbsp;\u010dvrsto me\u0111u stopalima.<\/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=\"11_Podizanja_koljena_na_paralelama\"><\/span>11. Podizanja koljena na paralelama<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> Visite na paralelama za dipseve s laktovima oslonjenim na paralele i potporom za le\u0111a. Neka vam noge vise ravno prema dolje.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i istovremeno aktivirajte trbu\u0161ne mi\u0161i\u0107e dok privla\u010dite koljena prema prsima. Zatim ih kontrolirano spustite i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekontrolirani pokreti, kori\u0161tenje zamaha nogu, ograni\u010deni 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.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"Kako izvesti podizanja koljena na paralelama?\" class=\"wp-image-475974\" title=\"Kako izvesti podizanja koljena na paralelama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bo\u010dna podizanja koljena na paralelama<\/h4>\n\n\n\n<p>Pomaknete li koljena ustranu (prema ramenima), anga\u017eirat \u0107ete i kose trbu\u0161ne mi\u0161i\u0107e.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"Kako izvesti bo\u010dna podizanja koljena na paralelama?\" class=\"wp-image-475926\" title=\"Kako izvesti bo\u010dna podizanja koljena na paralelama?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_L-Sit_na_paralelama\"><\/span>12. L-Sit na paralelama<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> Visite na paralelama za dipseve s laktovima oslonjenim na paralele i potporom za le\u0111a. Neka vam noge vise ravno prema dolje.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok blago savijene noge podi\u017eete prema visini paralela za dipseve. Zatim ih kontrolirano spustite i nastavite s drugim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekontrolirani pokreti, kori\u0161tenje zamaha nogu, ograni\u010deni 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.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"Kako izvesti L-Sit na paralelama?\" class=\"wp-image-475990\" title=\"Kako izvesti L-Sit na paralelama?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Podizanja_koljena_u_visecem_polozaju\"><\/span>13. Podizanja koljena u vise\u0107em polo\u017eaju<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> visite na \u0161ipki za zgibove, uvucite lopatice i dr\u017eite noge ispru\u017eenima.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdahnite i aktivirajte trbu\u0161ne mi\u0161i\u0107e dok privla\u010dite koljena prema trupu. Dr\u017eite lopatice povu\u010dene prema dolje tijekom cijelog pokreta. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Ako se po\u010dnete njihati dok visite, nakratko ostanite mirno, zategnite svoj core i vratite kontrolu nad pokretom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Njihanje, nekontrolirani pokreti, podizanje lopatica, kori\u0161tenje zamaha nogu.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"Kako izvesti podizanja koljena u vise\u0107em polo\u017eaju?\" class=\"wp-image-475750\" title=\"Kako izvesti podizanja koljena u vise\u0107em polo\u017eaju?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Podizanja koljena vise\u0107i na gimnasti\u010dkim karikama<\/h4>\n\n\n\n<p>Ako pri ruci imate <a href=\"https:\/\/gymbeam.hr\/crossfit-gimnasticke-karike-gymbeam.html\" class=\"ek-link\">gimnasti\u010dke karike <\/a>mo\u017eete visjeti s njih i izvoditi istu vje\u017ebu. Me\u0111utim, imajte na umu da biste mogli do\u017eivjeti vi\u0161e njihanja, \u0161to zahtijeva ve\u0107u kontrolu pokreta i anga\u017eiranost mi\u0161i\u0107a corea.<\/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. Prstima prema \u0161ipki<\/h4>\n\n\n\n<p>Izazovnija varijanta je podi\u0107i ispru\u017eene noge prema \u0161ipki. Dok visite, podi\u017eite noge dok prstima ne dodirnete \u0161ipku. Ne morate dose\u0107i maksimalnu visinu s prvim ponavljanjem. Mo\u017eete po\u010deti s nogama u visini kukova i postupno pove\u0107avati opseg pokreta sa svakim ponavljanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160ipka za zgibove mo\u017ee se koristiti za izvo\u0111enje vje\u017ebi usmjerenih na cijeli gornji dio tijela. One naju\u010dinkovitije mo\u017eete prona\u0107i u na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/\">Nau\u010dite kako vje\u017ebati na \u0161ipki za zgibove s ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_slijedi\"><\/span>\u0160to slijedi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite druge vje\u017ebe s tjelesnom te\u017einom koje bi ciljale na bokove, kose trbu\u0161ne mi\u0161i\u0107e ili core, svakako pogledajte na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\">21 najbolja vje\u017eba za trbu\u0161njake s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete isprobati vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e uz kori\u0161tenje lopte za pilates pomo\u0107u sljede\u0107eg \u010dlanka: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\">10 u\u010dinkovitih vje\u017ebi za jezgru i tijelo s loptom za pilates<\/a><\/strong><\/li>\n\n\n\n<li>U slu\u010daju da nemate puno slobodnog vremena, isprobajte na\u0161 <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" class=\"ek-link\">U\u010dinkoviti 6-minutni trening za trbu\u0161njake kod ku\u0107e.<\/a><\/strong><\/li>\n\n\n\n<li>Ako je va\u0161 san imati vidljive trbu\u0161ne mi\u0161i\u0107e i zanima vas kako ih posti\u0107i, pogledajte sljede\u0107e \u010dlanke kako biste prona\u0161li korisne savjete: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/\">Dijeta i rutina treninga za oblikovane trbu\u0161nih mi\u0161i\u0107a <\/a>+ <a href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\">9 savjeta za oblikovani six-pack<\/a><\/strong><\/li>\n\n\n\n<li>Jeste li zainteresirani nau\u010diti kako pravilno strukturirati kompletan plan treninga? Detaljne informacije o ovoj temi mo\u017eete prona\u0107i u na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\">Kako napraviti kvalitetan plan treninga u teretani?<\/a><\/strong><\/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=\"Koji_je_glavni_zakljucak\"><\/span>Koji je glavni zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gore navedene vje\u017ebe pomo\u0107i \u0107e vam na va\u0161em putu prema sna\u017enim i zategnutim trbu\u0161njacima. Mo\u017eete odabrati vje\u017ebe s vlastitom te\u017einom, uklju\u010diti utege ili posegnuti za \u0161ipkom za zgibove. Ako tek po\u010dinjete s vje\u017ebanjem trbu\u0161nih mi\u0161i\u0107a, <strong>trebali biste se odlu\u010diti za osnovne varijacije vje\u017ebi i postupno pove\u0107avati broj ponavljanja.<\/strong> S vremenom \u0107e vam trbu\u0161ni mi\u0161i\u0107i oja\u010dati, a mo\u017eete napredovati dodavanjem te\u017eine, poput bu\u010dice ili utega za gle\u017enjeve. Uklju\u010dite trening za trbu\u0161njake u svoju rutinu 2 &#8211; 4 puta tjedno, pritom paze\u0107i da svom tijelu date dovoljno vremena za oporavak. Va\u017eno je upamtiti da postizanje zategnutih trbu\u0161njaka ne ovisi samo o vje\u017ebanju trbu\u0161nih mi\u0161i\u0107a, ve\u0107 i o ukupnom gubitku te\u017eine. Stoga je uz trening trbu\u0161njaka klju\u010dno obratiti pozornost i na uravnote\u017eenu prehranu. Mo\u017eete dodatno podr\u017eati svoj put do gubitka te\u017eine upotrebom visokokvalitetnog <a href=\"https:\/\/gymbeam.hr\/fueburn-gymbeam.html\">fat burnera<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, podijelite ga sa svojim prijateljima i inspirirajte ih za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a.<\/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\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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 do jakih i zategnutih trbu\u0161njaka? Isprobajte 13 u\u010dinkovitih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s vlastitom tjelesnom te\u017einom ili druge izazovnije varijante s utezima, za napredne.<\/p>\n","protected":false},"author":129,"featured_media":475703,"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":[6308,7478,6404,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-485195","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-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>Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili 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-stomacni-misici\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili u teretani.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-05T09:58:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T10:37:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-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=\"17 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-stomacni-misici\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Top 13 vje\u017ebi za trbu\u0161njake\",\"datePublished\":\"2023-09-05T09:58:26+00:00\",\"dateModified\":\"2024-04-25T10:37:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\"},\"wordCount\":3349,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"keywords\":[\"trbuh\",\"trening\",\"vje\u017ebanje\",\"vje\u017ebe\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\",\"name\":\"Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"datePublished\":\"2023-09-05T09:58:26+00:00\",\"dateModified\":\"2024-04-25T10:37:28+00:00\",\"description\":\"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili u teretani.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"12 nejlep\u0161\u00edch cvik\u016f na b\u0159icho\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Top 13 vje\u017ebi za trbu\u0161njake\"}]},{\"@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":"Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog","description":"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili 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-stomacni-misici\/","og_type":"article","og_title":"Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog","og_description":"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili u teretani.","og_url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/","og_site_name":"GymBeam Blog","article_published_time":"2023-09-05T09:58:26+00:00","article_modified_time":"2024-04-25T10:37:28+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-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":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Top 13 vje\u017ebi za trbu\u0161njake","datePublished":"2023-09-05T09:58:26+00:00","dateModified":"2024-04-25T10:37:28+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/"},"wordCount":3349,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png","keywords":["trbuh","trening","vje\u017ebanje","vje\u017ebe"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/","url":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/","name":"Top 13 vje\u017ebi za trbu\u0161njake - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png","datePublished":"2023-09-05T09:58:26+00:00","dateModified":"2024-04-25T10:37:28+00:00","description":"Top vje\u017ebe za ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e za po\u010detnike i napredne. Vje\u017ebe s tjelesnom te\u017einom za mr\u0161avljenje i zatezanje trbu\u0161nih mi\u0161i\u0107a kod ku\u0107e ili u teretani.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png","width":1200,"height":628,"caption":"12 nejlep\u0161\u00edch cvik\u016f na b\u0159icho"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Top 13 vje\u017ebi za trbu\u0161njake"}]},{"@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\/485195","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=485195"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/485195\/revisions"}],"predecessor-version":[{"id":544471,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/485195\/revisions\/544471"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/475703"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=485195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=485195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=485195"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=485195"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=485195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}