{"id":522250,"date":"2024-03-15T12:38:26","date_gmt":"2024-03-15T11:38:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=522250"},"modified":"2024-03-15T12:38:26","modified_gmt":"2024-03-15T11:38:26","slug":"7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/","title":{"rendered":"8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i razvoj snage cijelog tijela"},"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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/#Kako_vjezbati_s_loptom_za_pilates\" title=\"Kako vje\u017ebati s loptom za pilates?\">Kako vje\u017ebati s loptom za pilates?<\/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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/#8_ucinkovitih_vjezbi_s_loptom_za_pilates_za_bolju_stabilnost_i_jacanje_vaseg_cijelog_tijela\" title=\"8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i ja\u010danje va\u0161eg cijelog tijela\">8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i ja\u010danje va\u0161eg cijelog tijela<\/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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/#Vjezbe_s_loptom_za_pilates_za_jacanje_vaseg_corea\" title=\"Vje\u017ebe s loptom za pilates za ja\u010danje va\u0161eg corea\">Vje\u017ebe s loptom za pilates za ja\u010danje va\u0161eg corea<\/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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/#Odakle_krenuti\" title=\"Odakle krenuti?\">Odakle krenuti?<\/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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p>\u017delite li <strong>pobolj\u0161ati stabilnost svog tijela dok u\u010dinkovito ja\u010date cjelokupno tijelo<\/strong>? Razmislite o uklju\u010divanju vje\u017ebi s loptom za pilates (loptom za fitness), koje uklju\u010duju duboki stabilizacijski sustav kralje\u017enice, obi\u010dno nazivan CORE. Osim \u0161to rade na trbu\u0161nim mi\u0161i\u0107ima, ove vje\u017ebe pridonose i ja\u010danju ruku, le\u0111a i zadnjih lo\u017ea. To obe\u0107ava funkcionalnu vje\u017ebu za cijelo tijelo, nude\u0107i dinami\u010dan dodatak va\u0161oj rutini vje\u017ebanja, bilo to kod ku\u0107e ili u teretani.<\/p>\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_vjezbati_s_loptom_za_pilates\"><\/span>Kako vje\u017ebati s loptom za pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/pilates-lopte-balans-ploce\">Lopta za pilates<\/a>, tako\u0111er poznata i kao <strong>gimnasti\u010dka lopta, ili balans lopta<\/strong>, je omiljeni fitness rekvizit pogodan za raznovrsnu upotrebu. Mnogi ju koriste samo za sjedenje, \u0161to je zaista propu\u0161tena prilika. U\u010dinkovito se koristi za vje\u017ebanje cijelog tijela, a zahvaljuju\u0107i u\u010dinkovitom anga\u017emanu dubinskog stabiliziraju\u0107eg sustava kralje\u017enice istovremeno <strong>pobolj\u0161avate koordinaciju i ravnote\u017eu.<\/strong> Ovo pobolj\u0161anje mo\u017ee vam koristiti ne samo u svakodnevnom \u017eivotu, ve\u0107 i u sportskim aktivnostima. Pobolj\u0161ana koordinacija tijela i stabilnost mogu biti od prednosti u aktivnostima poput <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\">tr\u010danja<\/a>, vje\u017ebama s <a href=\"https:\/\/gymbeam.hr\/utezi\">utezima<\/a> ili timskih sportova poput nogometa. Kona\u010dno, lopta za pilates \u010desto se koristi i kao pomo\u0107 pri rehabilitaciji. <mark class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Osim <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\">lopte za pilates<\/a>, trebat \u0107e vam i <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-blue-gymbeam.html\">prostirka<\/a> i dovoljno prostora oko vas za vje\u017ebanje. Od ponu\u0111enih vje\u017ebi mo\u017eete kreirati samostalni trening (HIIT, kru\u017eni trening) ili odabrati neke koje \u0107ete dodati svojoj postoje\u0107oj rutini treninga. Za postizanje rezultata va\u017eno je ove <strong>vje\u017ebe izvoditi redovito, idealno 2-3 puta tjedno.<\/strong> Postupno pove\u0107avajte njihovu te\u017einu ili dodajte vi\u0161e ponavljanja ili serija. Na kraju, pobrinite se za odmor jer je on klju\u010dan za <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\">oporavak<\/a>, a svoje rezultate potkrijepite uravnote\u017eenom <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\">prehranom<\/a> punom nutrijenata.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vje\u017ebajte HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odaberite 4 &#8211; 6 vje\u017ebi<\/li>\n\n\n\n<li>izvodite svaku vje\u017ebu 30 sekundi, nakon \u010dega slijedi odmor od 30 sekundi<\/li>\n\n\n\n<li>zatim prije\u0111ite na sljede\u0107u vje\u017ebu, a nakon \u0161to ih sve zavr\u0161ite, zavr\u0161it \u0107ete jednu seriju<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svakog seta<\/li>\n\n\n\n<li>izvedite 3 &#8211; 4 pune serije<\/li>\n<\/ul>\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\">Isprobajte kru\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odaberite 4 &#8211; 6 vje\u017ebi<\/li>\n\n\n\n<li>postupno izvodite 8 \u2013 20 ponavljanja svake vje\u017ebe<\/li>\n\n\n\n<li>kod izometrijskih vje\u017ebi kao \u0161to je plank, poku\u0161ajte zadr\u017eati polo\u017eaj najmanje 15 sekundi<\/li>\n\n\n\n<li>izvedite 3 &#8211; 4 pune serije<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svakog seta<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako prvenstveno vje\u017ebate kod ku\u0107e i \u017eelite posti\u0107i najbolje rezultate, ne mo\u017eete bez programa treninga. \u010clanak &#8220;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\">Kako slo\u017eiti kvalitetni plan za ku\u0107ni trening?<\/a><\/strong>&#8221; mo\u017ee vam pomo\u0107i u tome.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg\" alt=\"vje\u017ebanje s loptom za pilates\" class=\"wp-image-514958\" title=\"vje\u017ebanje s loptom za pilates\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-2048x1365.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=\"8_ucinkovitih_vjezbi_s_loptom_za_pilates_za_bolju_stabilnost_i_jacanje_vaseg_cijelog_tijela\"><\/span>8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i ja\u010danje va\u0161eg cijelog tijela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Me\u0111u dolje navedenim vje\u017ebama prona\u0107i \u0107ete pokrete za <strong>trbu\u0161ne mi\u0161i\u0107e, core, le\u0111a i zadnje lo\u017ee.<\/strong> Slobodno isprobajte osnovnu verziju ili istra\u017eite jednostavnije ili zahtjevnije varijacije. Naglasak je na sporim i kontroliranim pokretima, jer ove vje\u017ebe zahtijevaju stabilnost i koordinaciju. Prije nego \u0161to po\u010dnete s glavnim treningom, svakako se lagano zagrijte &#8211; mo\u017eda malo tr\u010danja na mjestu ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\">preskakanje<\/a> u\u017eeta. Opustite cijelo tijelo rotiraju\u0107i glavne zglobove. I, nakon zavr\u0161etka glavne sesije, posvetite nekoliko minuta istezanju za dobro zaokru\u017eenu rutinu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Podizanje nogu u planku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite plank polo\u017eaj s ispru\u017eenim rukama, stavljaju\u0107i koljena na loptu za pilates. Postavite ruke tako da budu pribli\u017eno ispod ramena. Ispru\u017eite noge, zategnite tijelo i poku\u0161ajte ga zadr\u017eati u ravnoj liniji.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Dr\u017eite svoje tijelo stabilizirano i uz izdisaj podignite jednu od ispru\u017eenih nogu. Dovoljno ju je podi\u0107i samo nekoliko centimetara iznad lopte za pilates. Zatim je, uz udah, spustite natrag i ponovite vje\u017ebu s drugom nogom.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirani pokreti, pretjerano podizanje zdjelice prema gore.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Zvedani-nohou-v-polanku.gif\" alt=\"Podizanje nogu u planku na pilates lopti\" class=\"wp-image-515071\" title=\"Podizanje nogu u planku na pilates lopti\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Lak\u0161a ili te\u017ea varijacija vje\u017ebe<\/h4>\n\n\n\n<p>Vje\u017ebu mo\u017eete pojednostaviti pribli\u017eavanjem ruku lopti. Suprotno tome, zahtjevnija varijanta uklju\u010duje pomicanje lopte dalje od va\u0161ih dlanova ili dr\u017eanje podignute noge nekoliko sekundi.<\/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=\" 30209,29120,44941,44941,46033,58828,62755,49012,49021,36322,36322\" ><\/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<h3 class=\"wp-block-heading\">2. Pike plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite plank polo\u017eaj s ispru\u017eenim rukama, stavljaju\u0107i koljena na loptu za pilates. Postavite ruke tako da budu pribli\u017eno ispod ramena. Ispru\u017eite noge, zategnite tijelo i poku\u0161ajte ga zadr\u017eati u ravnoj liniji.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Aktivirajte trbu\u0161ne mi\u0161i\u0107e kako biste podigli kukove prema gore, nastoje\u0107i poravnati kukove s ramenima. Postupno pove\u0107avajte opseg pokreta. Dr\u017eite noge i ruke ispru\u017eene. Zadr\u017eite gornji polo\u017eaj 1 &#8211; 2 sekunde, zatim se vratite u po\u010detni plank polo\u017eaj i ponovite vje\u017ebu.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a u po\u010detnom polo\u017eaju.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Pike.gif\" alt=\"\u0160iljasti plank na pilates lopti\" class=\"wp-image-514975\" title=\"\u0160iljasti plank na pilates lopti\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Lak\u0161a varijanta: Privla\u010denje koljena s pilates loptom<\/h4>\n\n\n\n<p>Ako vam je pike prezahtjevan, mo\u017eete isprobati njegovu lak\u0161u varijantu. Iz osnovnog plank polo\u017eaja zakotrljajte loptu prema sebi privla\u010de\u0107i koljena prema prsima. Zatim se vratite u polo\u017eaj planka i ponovite pokret.<\/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\">3. Plank Roll-Outs vje\u017eba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred lopte s razmaknutim stopalima, \u0161ire od \u0161irine ramena. Zatim prije\u0111ite u plank s podlakticama postavljenim na pilates lopti i anga\u017eirajte svoj core.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Udahnite dok po\u010dinjete ispru\u017eati ruke u laktovima, guraju\u0107i loptu prema naprijed. \u0160to dalje idete, vje\u017eba postaje sve zahtjevnija. Zatim izdahnite dok se lagano vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirani pokreti, ograni\u010den raspon pokreta.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Rolovani-v-planku.gif\" alt=\"Plank roll-outs s pilates loptom\" class=\"wp-image-515007\" title=\"Plank roll-outs s pilates loptom\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Lak\u0161a varijanta: kle\u010de\u0107i plank roll-outs<\/h4>\n\n\n\n<p>Ovu vje\u017ebu tako\u0111er mo\u017eete pojednostaviti. Samo se namjestite u po\u010detni polo\u017eaj tako \u0161to \u0107ete kleknuti. Zatim postupite na isti na\u010din kao u verziji s ispru\u017eenim nogama.<\/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\">4. Bo\u010dni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite bo\u010dno uz loptu i jednom rukom napravite plank s podlakticom na njoj. Drugu ruku mo\u017eete staviti na kuk. Noge dr\u017eite ispru\u017eene, oslonjene na strane stopala, s gornjom nogom koja je korak ispred u odnosu na donju. Zategnite tijelo i poku\u0161ajte ga dr\u017eati u ravnoj liniji.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi. Zatim promijenite strane. Vje\u017ebu mo\u017eete u\u010diniti intenzivnijom podizanjem druge ruke prema stropu.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pretjerano podizanje zdjelice prema gore, spu\u0161tanje kukova prema tlu.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank.gif\" alt=\"Bo\u010dni plank s pilates loptom\" class=\"wp-image-515023\" title=\"Bo\u010dni plank s pilates loptom\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Lak\u0161a varijanta: kle\u010de\u0107i bo\u010dni plank<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete olak\u0161ati tako da kleknete i spojite koljena, pru\u017eaju\u0107i si dodatnu to\u010dku oslonca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">5. Twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na le\u0111a na loptu za pilates, savijte koljena i dr\u017eite stopala na tlu. Ispru\u017eite ruke prema naprijed i spojite \u0161ake. Aktivirajte svoj core.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite dok se okre\u0107ete skroz u jednu stranu. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite pokret na drugu stranu.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljni raspon pokreta, nekontrolirani pokreti.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Twist-na-fitlopte.gif\" alt=\"Twist s loptom za pilates\" class=\"wp-image-515055\" title=\"Twist s loptom za pilates\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Te\u017ea varijacija: Twist s optere\u0107enjem<\/h3>\n\n\n<p>Vje\u017ebu mo\u017eete ote\u017eati dodavanjem optere\u0107enja rukama, primjerice upotrebom male <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-2-kg-gymbeam.html\">bu\u010dice<\/a> ili <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\">utega za zape\u0161\u0107a<\/a>.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Povla\u010denje lopatica prema dolje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na loptu gornjim dijelom bedara, zdjelice i trbuha. Uprite stopala o tlo s ispru\u017eenim prstima na nogama, dr\u017ee\u0107i stopala istegnuta i udaljena oko metar. Ispru\u017eite ruke, povucite ramena od u\u0161iju, a glavu dr\u017eite u ravnini s kralje\u017enicom. Aktivirajte mi\u0161i\u0107e corea, le\u0111a i stra\u017enjice.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite dok povla\u010dite laktove prema bokovima. Zadr\u017eite donji polo\u017eaj 1 &#8211; 2 sekunde, zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano savijanje le\u0111a, podizanje ramena, nekontrolirani pokreti.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Stahovani-lopatek.gif\" alt=\"Povla\u010denje lopatica prema dolje na pilates lopti\" class=\"wp-image-515039\" title=\"Povla\u010denje lopatica prema dolje na pilates lopti\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Te\u017ea varijacija: Povla\u010denje lopatica prema dolje s elasti\u010dnom trakom<\/h4>\n\n\n<p>Uzmite <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\">elasti\u010dnu traku za vje\u017ebanje<\/a> ili <a href=\"https:\/\/gymbeam.hr\/siroka-elasticna-traka-soft-gymbeam.html\">ekspander<\/a> objema rukama i povucite ju bilo ispred bilo iza glave.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Sklek s privla\u010denjem koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite plank polo\u017eaj s ispru\u017eenim rukama, stavljaju\u0107i koljena na loptu za pilates. Postavite ruke tako da budu pribli\u017eno ispod ramena. Ispru\u017eite noge, zategnite tijelo i poku\u0161ajte ga zadr\u017eati u ravnoj liniji.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> U prvoj fazi vje\u017ebe uz izdah privucite koljena prema laktovima, a uz udah se vra\u0107ate u po\u010detni polo\u017eaj. Odmah prije\u0111ite na drugu fazu, gdje \u0107ete savijati ruke u laktovima i izvoditi sklek. Nastavite izmjenjivati privla\u010denje koljena i sklekove.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a u po\u010detnom polo\u017eaju, ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Pushup-and-tuck.gif\" alt=\"Sklek s privla\u010denjem koljena s pilates loptom\" class=\"wp-image-514991\" title=\"Sklek s privla\u010denjem koljena s pilates loptom\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Lak\u0161a ili te\u017ea varijacija vje\u017ebe<\/h4>\n\n\n\n<p>Vje\u017ebu mo\u017eete olak\u0161ati pribli\u017eavanjem lopte rukama. Da biste to napravili izazovnijim, poku\u0161ajte izvesti \u0161iljasti plank umjesto privla\u010denja koljena.<\/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\">8. Pregib za zadnju lo\u017eu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na le\u0111a, ispru\u017eite noge i postavite pete na vrh lopte za vje\u017ebanje. Postavite ruke uz tijelo s dlanovima okrenutim prema dolje.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Aktivirajte glutealne mi\u0161i\u0107e da podignete zdjelicu. Dr\u017eite glavu, gornji dio le\u0111a i ruke na prostirci, tako da vam slu\u017ee kao oslonac. Pomaknite loptu za pilates prema sebi savijaju\u0107i koljena i kotrljaju\u0107i je od pete prema prstima. Zatim je vratite u po\u010detni polo\u017eaj tako da ispru\u017eite koljena i prebacite se s no\u017enih prstiju natrag na pete. Tijekom kotrljaju\u0107eg pokreta trebali biste osjetiti anga\u017eman mi\u0161i\u0107a zadnje lo\u017ee. Core je tako\u0111er aktivno uklju\u010den u vje\u017ebanju. Dr\u017eite zdjelicu povi\u0161enom tijekom cijele vje\u017ebe.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano savijanje le\u0111a, nedovoljno anga\u017eiranje gluteusa, bedara ili trbu\u0161nih mi\u0161i\u0107a, neadekvatan raspon pokreta.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Hamstring-curl.gif\" alt=\"Pregib za zadnju lo\u017eu s pilates loptom\" class=\"wp-image-515095\" title=\"Pregib za zadnju lo\u017eu s pilates loptom\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Te\u017ea varijacija: Pregib za zadnju lo\u017eu uz vje\u017ebu most<\/h4>\n\n\n\n<p>Vje\u017ebu mo\u017eete ote\u017eati tako da uklju\u010dite i  vje\u017ebu most. Tijekom faze u kojoj su vam koljena savijena, spustite stra\u017enjicu na tlo, lagano dodirnite podlogu, a zatim podignite zdjelicu prema gore. Nakon toga izvedite jedno ponavljanje pregiba zadnje lo\u017ee i nastavite izmjenjivati ove dvije 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=\"Vjezbe_s_loptom_za_pilates_za_jacanje_vaseg_corea\"><\/span>Vje\u017ebe s loptom za pilates za ja\u010danje va\u0161eg corea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vi\u0161e ideja za vje\u017ebanje s loptom za pilates, slobodno pogledajte na\u0161 video.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Trening s Fitness loptom za ja\u010danje corea i stabilnosti l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yNUwFEgN5Es?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odakle_krenuti\"><\/span>Odakle krenuti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako \u017eelite oja\u010dati trbu\u0161ne mi\u0161i\u0107e i zategnuti trbuh, pogledajte \u010dlanak: <strong><a href=\"\/blog?p=379206\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/\">13&nbsp;najboljih vje\u017ebi s loptom za pilates za jake trbu\u0161njake<\/a><\/strong><\/p><\/li>\n\n\n\n<li>Mo\u017eete napraviti u\u010dinkovite vje\u017ebe za trbu\u0161njake i gluteus na temelju \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 core i stra\u017enjicu s loptom za pilates<\/a><\/strong><\/li>\n\n\n\n<li>Kada radite s glavnim mi\u0161i\u0107nim skupinama, mo\u017eete uklju\u010diti vje\u017ebe iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/?p=513456\">Top 13 vje\u017ebi s loptom za pilates za vje\u017ebanje cijelog tijela<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete napraviti trening za cijelo tijelo s poluloptom za ravnote\u017eu. U\u010dinkovite vje\u017ebe mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\">10 najboljih vje\u017ebi za ravnote\u017eu s balans plo\u010dom Half Ball za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/a><\/strong><\/li>\n\n\n\n<li>Ako radije \u010de\u0161\u0107e vje\u017ebate kod ku\u0107e, savjete o tome kako krenuti s time prona\u0107i \u0107ete u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/\">Kako po\u010deti vje\u017ebati kod ku\u0107e i dr\u017eati se toga? Jednostavni savjeti koji \u0107e vam pomo\u0107i<\/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_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanje vje\u017ebi s loptom za pilates mo\u017ee biti odli\u010dan na\u010din da za\u010dinite svoju rutinu vje\u017ebanja, sprije\u010dite stagnaciju i postignete bolje rezultate. <strong>Mogu sveobuhvatno oja\u010dati va\u0161e cijelo tijelo dok se tako\u0111er bave ravnote\u017eom i koordinacijom.<\/strong> Njihova svestranost slu\u017ei i po\u010detnicima i naprednim pojedincima, \u0161to ih \u010dini izvrsnim za sva\u010diji plan treninga. Me\u0111utim, zapamtite da najbolji rezultati dolaze s dosljednim treningom, barem dva puta tjedno. Na kraju, ali ne manje va\u017eno, ne zaboravite dati prednost dovoljnom odmoru i prehrani punoj nutrijenata.<\/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 ovaj \u010dlanak bio od pomo\u0107i, razmislite o tome da ga podijelite sa svojim prijateljima i pro\u0161irite inspiraciju za vje\u017ebanje s loptom za pilates.<\/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\/pilates-lopte-balans-ploce\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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 poraditi na svojoj ravnote\u017ei i stabilnosti? Vje\u017eba s loptom za pilates mo\u017ee biti rje\u0161enje. Osim toga, prikladne su i za diverzifikaciju treninga za trbuh, ruke, le\u0111a i zadnje lo\u017ee.<\/p>\n","protected":false},"author":129,"featured_media":515149,"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":[7100,7478,6488,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-522250","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-trening-hr","10":"tag-trening-doma-hr","11":"tag-vjezbe-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i razvoj snage cijelog tijela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pobolj\u0161ati svoju stabilnost i ravnote\u017eu? Lopta za pilates mo\u017ee pomo\u0107i u ciljanju corea, ruku, le\u0111a i zadnjih lo\u017ea. Prikladno za po\u010detnike i napredne.\" \/>\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\/7-vjezbi-s-fitness-loptom-za-stabilnost-i-jacanje-cijelog-tijela\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 u\u010dinkovitih vje\u017ebi s loptom za pilates za bolju stabilnost i razvoj snage cijelog tijela - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako pobolj\u0161ati svoju stabilnost i ravnote\u017eu? Lopta za pilates mo\u017ee pomo\u0107i u ciljanju corea, ruku, le\u0111a i zadnjih lo\u017ea. 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