{"id":525383,"date":"2024-03-21T17:43:27","date_gmt":"2024-03-21T16:43:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525383"},"modified":"2024-03-25T17:04:00","modified_gmt":"2024-03-25T16:04:00","slug":"ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/","title":{"rendered":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Zasto_izvoditi_glute_bridge\" title=\"Za\u0161to izvoditi glute bridge?\">Za\u0161to izvoditi glute bridge?<\/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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Kako_pravilno_izvoditi_glute_bridge\" title=\"Kako pravilno izvoditi glute bridge?\">Kako pravilno izvoditi glute bridge?<\/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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Most_u_vasem_planu_treninga\" title=\"Most u va\u0161em planu treninga\">Most u va\u0161em planu treninga<\/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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#10_ucinkovitih_varijanti_glute_bridgea\" title=\"10 u\u010dinkovitih varijanti glute bridgea\">10 u\u010dinkovitih varijanti glute bridgea<\/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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Vjezbe_s_tjelesnom_tezinom_za_straznjicu\" title=\"Vje\u017ebe s tjelesnom te\u017einom za stra\u017enjicu\">Vje\u017ebe s tjelesnom te\u017einom za stra\u017enjicu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Kamo_vas_to_vodi\" title=\"Kamo vas to vodi?\">Kamo vas to vodi?<\/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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glute bridge (ili most) spada me\u0111u najpopularnije vje\u017ebe s tjelesnom te\u017einom za oblikovanje stra\u017enjice. U svom osnovnom obliku, bez ikakve opreme, <strong>idealna je vje\u017eba za po\u010detnike<\/strong>. Me\u0111utim, kod dodavanja otpora, kao \u0161to je bu\u010dica, postaje <strong>izazov \u010dak i za napredne sporta\u0161e<\/strong>. Ova svestranost \u010dini ovu vje\u017ebu vrijednim dodatkom planu treninga za gotovo svakoga. Nau\u010dite kako pravilno izvesti osnovnu verziju glute bridgea i istra\u017eite varijante koriste\u0107i fitness opremu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na spomen ove vje\u017ebe, mogli biste se prisjetiti kultnog glazbenog spota za pjesmu \u201eCall On Me\u201d Erica Prydza, gdje ljudi izvode glute bridge tijekom aerobika. Mo\u017eda je upravo zbog toga glute bridge postao posebno popularan me\u0111u \u017eenama koje \u017eele imati <strong>seksi, okruglu stra\u017enjicu<\/strong>. Me\u0111utim, mu\u0161karci tako\u0111er mogu imati koristi od ove vje\u017ebe. Sli\u010dan je potisku kukovima koji je jedna od najboljih vje\u017ebi za ja\u010danje glutealnih mi\u0161i\u0107a. Ja\u010di gluteusi mogu <strong>pomo\u0107i u atletskim performansama<\/strong> u teretani, na stazi za tr\u010danje i nogometnom igrali\u0161tu.<\/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=\"Zasto_izvoditi_glute_bridge\"><\/span>Za\u0161to izvoditi glute bridge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovu <strong>funkcionalnu vje\u017ebu za stra\u017enjicu<\/strong> mo\u017eete izvoditi sa ili bez fitness opreme. Koje su ostale prednosti?<\/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\">1. Mo\u017eete ju izvoditi bilo gdje<\/h3>\n\n\n\n<p>Za ovu vje\u017ebu nisu vam potrebni utezi. Mo\u017eete je izvoditi kod ku\u0107e, na odmoru ili bilo gdje. Samo uzmite <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\">podlogu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/rucnici\">ru\u010dnik<\/a>, stavite i spremni ste. Pogodna je vje\u017eba kada nemate <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\">ravnu klupu<\/a> za potiske kukovima i potrebna vam je odgovaraju\u0107a zamjena.<\/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\">2. Pogodna je za po\u010detnike i napredne sporta\u0161e<\/h3>\n\n\n\n<p>\u010cak i po\u010detnici mogu izvoditi osnovnu verziju glute bridgea. Napredniji sporta\u0161i mogu pove\u0107ati intenzitet dodavanjem otpora u obliku bu\u010dica, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girja<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\">elasti\u010dnih traka s otporom<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/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. Ja\u010da gluteuse i stra\u017enju lo\u017eu<\/h3>\n\n\n\n<p>Glute bridge \u0107e vam pomo\u0107i da <strong>oja\u010date gluteuse i stra\u017enju lo\u017eu<\/strong>. Njihova pove\u0107ana snaga i brzina dobro \u0107e vam do\u0107i ne samo tijekom vje\u017ebanja u teretani, ve\u0107 i tijekom aktivnosti poput tr\u010danja, vo\u017enje bicikla i timskih sportova poput nogometa ili ko\u0161arke. Ova vje\u017eba vas mo\u017ee u\u010diniti malo boljim sporta\u0161em. <span class=\"tadv-color\" style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg\" alt=\"Prednosti glute bridgea\" class=\"wp-image-516747\" title=\"Prednosti glute bridgea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pomo\u0107i \u0107e vam da oblikujete seksi stra\u017enjicu<\/h3>\n\n\n\n<p>Ako su vam cilj \u010dvrsti i okrugli gluteusi, svakako razmislite o uklju\u010divanju glute bridgea u svoju rutinu vje\u017ebanja. Preporu\u010duje ju i trener Bret Contreras, poznat i kao The Glute Guy, koji je me\u0111u vode\u0107im stru\u010dnjacima za razvoj glutealnih mi\u0161i\u0107a. Prema njegovim rije\u010dima, izvo\u0111enje glute bridgea s dodatnim otporom rezultira sli\u010dnom aktivacijom mi\u0161i\u0107a stra\u017enjice kao i u slu\u010daju potiska kukovima. To zna\u010di da mo\u017ee biti <strong>u\u010dinkovitija u tom smislu od \u010du\u010dnjeva<\/strong>. Iako ima ograni\u010deniji raspon pokreta i mo\u017eda ne\u0107e izdr\u017eati toliku te\u017einu kao potisak kukovima, ipak je prikladan izbor za po\u010detnike i situacije u kojima nemate pristup klupi i <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\">\u0161ipki<\/a> s&nbsp;<a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\">utezima<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima \u0161to je potrebno za izgradnju \u010dvrstih i zaobljenih gluteusa, ne propustite \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\"><strong>Kako zategnuti i oblikovati stra\u017enjicu i noge<\/strong><\/a><\/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\">5. Poma\u017ee u ja\u010danju mi\u0161i\u0107a zdjelice i donjeg dijela le\u0111a<\/h3>\n\n\n\n<p>Most tako\u0111er mo\u017ee pomo\u0107i u smislu zdravlja mi\u0161i\u0107no-ko\u0161tanog sustava. Kada ga nau\u010dite izvoditi pravilno, <strong>oja\u010dat \u0107ete mi\u0161i\u0107e zdjelice<\/strong>, koji s godinama slabe i mogu uzrokovati intimne probleme, osobito kod \u017eena. Istovremeno, poti\u010de pravilnu aktivaciju glutealnih mi\u0161i\u0107a, \u0161to mo\u017ee donijeti <strong>olak\u0161anje mi\u0161i\u0107ima u donjem dijelu le\u0111a<\/strong>. Ti mi\u0161i\u0107i \u010desto bole jer preuzimaju funkciju gluteusa i postaju preoptere\u0107eni. <span class=\"tadv-color\" style=\"color: #ff6600\"> [3, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate problema s le\u0111ima, razmislite da isprobate <a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\"><strong>20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bol u le\u0111ima.<\/strong><\/a><\/li>\n\n\n\n<li>Za bolji uvid u uzroke problema s le\u0111ima i rje\u0161enja kako ih se rije\u0161iti pro\u010ditajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\">Bolovi u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja kako ih se rije\u0161iti<\/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<h3 class=\"wp-block-heading\">6. Pogodna je kao vje\u017eba aktivacije<\/h3>\n\n\n\n<p>Ova je vje\u017eba savr\u0161ena za zagrijavanje i aktivaciju jezgre i gluteusa prije nego \u0161to po\u010dnete vje\u017ebati noge i stra\u017enjicu. Kada se izvodi pravilnom tehnikom, <strong>u\u010dinkovito uklju\u010duje glutealne mi\u0161i\u0107e<\/strong>, pripremaju\u0107i ih za izazovne \u010du\u010dnjeve i druge vje\u017ebe za noge. Stoga je vrijedan dodatak rutini zagrijavanja za svakoga tko \u017eeli optimizirati svoj trening gluteusa. <span class=\"tadv-color\" style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/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=\"51190,49009,51217,73123,53680,30209,29120,46033,58828,62755,58726\" ><\/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=\"Kako_pravilno_izvoditi_glute_bridge\"><\/span>Kako pravilno izvoditi glute bridge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Iz ove vje\u017ebe izvu\u0107i \u0107ete najvi\u0161e kada nau\u010dite pravilnu tehniku.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lezite na le\u0111a, stavite ruke uz tijelo, a dlanove na zemlju.<\/li>\n\n\n\n<li>Savijte noge u koljenima, pribli\u017eite ih kukovima, a stopala ili samo pete stavite na zemlju.<\/li>\n\n\n\n<li>Dr\u017eite glavu, gornji dio le\u0111a, ruke i stopala ili samo pete na zemlji tijekom trajanja vje\u017ebe.<\/li>\n\n\n\n<li>Aktivirajte jezgru koja poma\u017ee u za\u0161titi donjeg dijela le\u0111a od preoptere\u0107enja.<\/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\">2. Izvo\u0111enje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izdahnite i aktiviraju\u0107i glutealne mi\u0161i\u0107e i mi\u0161i\u0107e koljena, podignite zdjelicu prema gore.<\/li>\n\n\n\n<li>Postavite stopala na zemlju za ve\u0107u stabilnost.<\/li>\n\n\n\n<li>Podignite zdjelicu do visine u kojoj ramena, kukovi i koljena \u010dine zami\u0161ljenu ravnu liniju.<\/li>\n\n\n\n<li>U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Zadr\u017eite se u tom polo\u017eaju sekundu ili dvije, a zatim udi\u0161u\u0107i kontrolirano spustite zdjelicu prema dolje.<\/li>\n\n\n\n<li>Nastavite sa sljede\u0107im ponavljanjem.<\/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\">3. Koje su naj\u010de\u0161\u0107e pogre\u0161ke kod izvo\u0111enja glute bridgea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ograni\u010den raspon pokreta.<\/li>\n\n\n\n<li>Nedovoljna aktivacija glutealnih mi\u0161i\u0107a i jezgre.<\/li>\n\n\n\n<li>Pretjerano savijanje donjeg dijela le\u0111a (previsoko podizanje zdjelice).<\/li>\n\n\n\n<li>Nekontrolirano kretanje.<\/li>\n\n\n\n<li>Stopala predaleko od stra\u017enjice.<\/li>\n\n\n\n<li>U varijantama s dodatnom te\u017einom, mo\u017ee biti rije\u010d i o pogre\u0161nom odabiru otpora.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg\" alt=\"Pravilna tehnika glute bridgea\" class=\"wp-image-516763\" title=\"Pravilna tehnika glute bridgea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Most_u_vasem_planu_treninga\"><\/span>Most u va\u0161em planu treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanje glute bridgea u va\u0161 svakodnevni trening za brze rezultate mo\u017eda nije najbolji pristup. <strong>Postoji mogu\u0107nost preoptere\u0107enja gluteusa i lumbalne regije.<\/strong> S druge strane, ako to radite samo jednom svaka dva tjedna, vjerojatno ne\u0107ete imati vidljive rezultate. Stoga je klju\u010dno prona\u0107i uravnote\u017een pristup i mudro uklju\u010diti ovu vje\u017ebu u svoj plan treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kao dio vje\u017ebanja za stra\u017enjicu, idealno je izvoditi glute bridge 2 do 3 puta tjedno.<\/li>\n\n\n\n<li>Broj serija je 3 do 5, ovisno o koli\u010dini otpora i ostalim vje\u017ebama tijekom treninga.<\/li>\n\n\n\n<li>Uklju\u010dite odmor izme\u0111u serija u trajanju od 30 do 90 sekundi.<\/li>\n\n\n\n<li>Broj ponavljanja za osnovnu verziju bez otpora je 15 do 20.<\/li>\n\n\n\n<li>Izvodite 10 do 15 ponavljanja varijante s dodatnim otporom.<\/li>\n\n\n\n<li>Tako\u0111er je pogodan kao aktivacijska vje\u017eba prije vje\u017ebi za donji dio tijela.<\/li>\n\n\n\n<li>Pogodan je i za kru\u017eni ili HIIT trening.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatne vje\u017ebe koje mo\u017eete dodati svom treningu za donji dio tijela bez opreme mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\"><strong>Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za okrugle i \u010dvrste gluteuse<\/strong><\/a><\/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\">Kako bi napredni sporta\u0161i trebali izvoditi glute bridge?<\/h3>\n\n\n\n<p>Ako bez problema mo\u017eete napraviti 15 do 20 ponavljanja bez osje\u0107aja zamora mi\u0161i\u0107a, <strong>vjerojatno morate mi\u0161i\u0107ima dati novi poticaj<\/strong> za daljnji rast i ja\u010danje. Ovi savjeti za trening mogli bi vam pomo\u0107i da to postignete:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postupno skra\u0107ujte odmor<\/strong> izme\u0111u pojedina\u010dnih vje\u017ebi za 10 sekundi.<\/li>\n\n\n\n<li><strong>Uklju\u010dite superserije<\/strong> tijekom kojih \u0107ete izvoditi 2 ili vi\u0161e varijanti ove vje\u017ebe uzastopno bez pauze.<\/li>\n\n\n\n<li><strong>Isprobajte glute bridge s otporom<\/strong> koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\">ekspander<\/a>, <a href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\">bu\u010dicu<\/a>, <a href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\">powerbag<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\">girju<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite dati sve od sebe tijekom vje\u017ebanja? Onda ne smijete propustiti na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/\">Kako vje\u017ebanje kod ku\u0107e u\u010diniti izazovnijim \u010dak i bez fitness dodataka<\/a><\/strong><\/p>\n\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\/DSCF0209-1124x749.jpg\" alt=\"Most za napredne sporta\u0161e\" class=\"wp-image-516779\" title=\"Most za napredne sporta\u0161e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-2048x1365.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=\"10_ucinkovitih_varijanti_glute_bridgea\"><\/span>10 u\u010dinkovitih varijanti glute bridgea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi korak u svladavanju ove vje\u017ebe je <strong>u\u010denje pravilne tehnike osnovne verzije glute bridgea<\/strong>. Nakon toga mo\u017eete dodati elasti\u010dne trake s otporom ili dodatni uteg. Ipak, najzahtjevniji je glute bridge na <a href=\"https:\/\/gymbeam.hr\/pilates-lopte-balans-ploce\">balans podlogama<\/a> ili setu za suspenzijski trening koji \u0107e tako\u0111er testirati snagu va\u0161e jezgre.<\/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\">1. Glute bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a i stavite ruke uz tijelo tako da dlanovi budu na zemlji. Savijte koljena, pribli\u017eite ih kukovima, a stopala ili samo pete stavite na zemlju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte glutealne mi\u0161i\u0107e i mi\u0161i\u0107e koljena kako biste podigli zdjelicu prema gore. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite se u ovom polo\u017eaju sekundu ili dvije, a zatim kontrolirano spustite zdjelicu prema dolje. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/08-glute-bridge-zakladni.gif\" alt=\"Kako izvoditi glute bridge?\" class=\"wp-image-516795\" title=\"Kako izvoditi glute bridge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Glute bridge na jednoj nozi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Ostanite u po\u010detnom polo\u017eaju osnovne verzije glute bridgea i dodajte pokret podizanja jedne savijene noge prema gore.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte glutealne mi\u0161i\u0107e i mi\u0161i\u0107e koljena kako biste podigli zdjelicu prema gore. Pazite da podignuta noga ostane u istom polo\u017eaju, a pokret bude isklju\u010divo iz zdjelice. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite se u ovom polo\u017eaju sekundu ili dvije, a zatim kontrolirano spustite zdjelicu prema dolje. Nakon zavr\u0161etka jedne serije, promijenite nogu i istu vje\u017ebu izvedite na drugoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/09-glute-bridge-single-leg.gif\" alt=\"Kako izvoditi glute bridge na jednoj nozi?\" class=\"wp-image-516811\" title=\"Kako izvoditi glute bridge na jednoj nozi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u017dabica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a i stavite ruke uz tijelo, a dlanove na zemlju. Savijte koljena, pomaknite stopala prema kukovima i okre\u0107ite ih jedno prema drugom tako da se dodiruju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/15-glute-bridge-frog-pump.gif\" alt=\"Kako izvoditi \u017eabicu?\" class=\"wp-image-516907\" title=\"Kako izvoditi \u017eabicu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Glute bridge s elasti\u010dnim trakama s otporom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\">elasti\u010dnu traku<\/a> sa zatvorenom petljom iznad koljena. Zatim lezite na le\u0111a na <a href=\"https:\/\/gymbeam.hr\/podloga-za-jogu-baby-pink-beastpink.html\">podlogu<\/a>, zauzmite osnovni polo\u017eaj glute bridgea i ra\u0161irite noge kako biste zategnuli elasti\u010dnu traku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea i pazite da traka ostane zategnuta tijekom serije.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje, nedovoljan ili prevelik otpor elasti\u010dne trake.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/10-glute-bridge-s-gumou.gif\" alt=\"Kako izvoditi glute bridge s elasti\u010dnim trakama?\" class=\"wp-image-516827\" title=\"Kako izvoditi glute bridge s elasti\u010dnim trakama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Glute bridge s bu\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite isti polo\u017eaj kao kod osnovnog glute bridgea. Zatim stavite <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dicu<\/a> na zdjelicu i dr\u017eite je s obje ruke na krajevima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea. U gornjem polo\u017eaju mo\u017eete uklju\u010diti kratko zadr\u017eavanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje, nedovoljno ili pretjerano optere\u0107enje te\u017einom.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/11-glute-bridge-s-jednoruckou.gif\" alt=\"Kako izvoditi glute bridge s bu\u010dicama?\" class=\"wp-image-516843\" title=\"Kako izvoditi glute bridge s bu\u010dicama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Glute bridge s girjom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite isti polo\u017eaj kao kod osnovne verzije glute bridgea. Zatim stavite <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girju<\/a> na zdjelicu i rukama je primite s obje strane.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea. U gornjem polo\u017eaju mo\u017eete uklju\u010diti kratko zadr\u017eavanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje, nedovoljno ili pretjerano optere\u0107enje te\u017einom.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/17-glute-bridge-kettlebell.gif\" alt=\"Kako izvoditi glute bridge s girjama?\" class=\"wp-image-516939\" title=\"Kako izvoditi glute bridge s girjama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Glute bridge s powerbagom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite isti polo\u017eaj kao kod osnovnog glute bridgea. Zatim stavite <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\">powerbag<\/a> na zdjelicu i dr\u017eite ga rukama s obje strane.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea. U gornjem polo\u017eaju mo\u017eete uklju\u010diti kratko zadr\u017eavanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje, nedovoljno ili pretjerano optere\u0107enje te\u017einom.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/16-glute-bridge-sandgif-opr.gif\" alt=\"Kako izvoditi glute bridge s powerbagom?\" class=\"wp-image-516923\" title=\"Kako izvoditi glute bridge s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge s balans plo\u010dom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po\u010detni polo\u017eaj: Lezite na le\u0111a na podlogu i stavite stopala na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" class=\"ek-link\">balans podlogu<\/a>. Dr\u017eite glavu, gornji dio le\u0111a i ruke na zemlji, sli\u010dno kao u osnovnoj verziji glute bridgea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite zdjelicu sli\u010dno osnovnoj verziji glute bridgea. Ipak, posebnu pozornost posvetite koordinaciji pokreta i odr\u017eavanju ravnote\u017ee, posebno u gornjem polo\u017eaju vje\u017ebe.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/13-glute-bridge-bose-oprava-1.gif\" alt=\"Kako izvoditi glute bridge s polovicom lopte?\" class=\"wp-image-516875\" title=\"Kako izvoditi glute bridge s polovicom lopte?\"\/><\/figure>\n<\/div>\n\n\n<p>Podignuti glute bridge se tako\u0111er mo\u017ee izvoditi uz pomo\u0107 drugih alternativa kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/fitness-steper-gymbeam.html\" class=\"ek-link\">fitness steper<\/a>, <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" class=\"ek-link\">pliometrijska kutija<\/a>, niska klupa ili kod ku\u0107e, na primjer, na kau\u010du.<\/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\">9. Glute bridge s loptom za pilates<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na podlogu i stavite stopala na <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\">loptu za pilates<\/a>. Dr\u017eite glavu, gornji dio le\u0111a i ruke na zemlji, sli\u010dno kao u osnovnoj verziji glute bridgea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Vje\u017ebu izvodite na isti na\u010din kao u osnovnom polo\u017eaju glute bridgea, a maksimalno obratite pozornost na koordinaciju pokreta. U gornjem polo\u017eaju mo\u017eete uklju\u010diti kratko zadr\u017eavanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/12-glute-bridge-oprava-1.gif\" alt=\"Kako izvoditi glute bridge s loptom za pilates?\" class=\"wp-image-516859\" title=\"Kako izvoditi glute bridge s loptom za pilates?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Glute bridge sa setom za suspenzijski trening<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na podlogu, podignite savijene noge i stavite stopala u trake <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\">seta za suspenzijski trening<\/a>. Dr\u017eite glavu, gornji dio le\u0111a i ruke na zemlji, sli\u010dno kao u osnovnoj verziji glute bridgea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite zdjelicu sli\u010dno kao u osnovnoj verziji. Ipak, maksimalnu pozornost posvetite aktiviranju jezgre, koordinaciji pokreta i odr\u017eavanju ravnote\u017ee, posebno u gornjem polo\u017eaju vje\u017ebe.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirano kretanje.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/14-glute-bridge-na-TRX.gif\" alt=\"Kako izvoditi glute bridge sa setom za suspenzijski trening?\" class=\"wp-image-516891\" title=\"Kako izvoditi glute bridge sa setom za suspenzijski trening?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_s_tjelesnom_tezinom_za_straznjicu\"><\/span>Vje\u017ebe s tjelesnom te\u017einom za stra\u017enjicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U na\u0161em videu otkrijte vi\u0161e vje\u017ebi za stra\u017enjicu za koje nije potrebna oprema.<\/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=\"Home workout l Vje\u017ebe s vlastitom te\u017einom za toniranje stra\u017enjice l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/0SPGzU6weZg?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=\"Kamo_vas_to_vodi\"><\/span>Kamo vas to vodi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vi\u0161e vje\u017ebi za stra\u017enjicu bez otpora mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\" class=\"ek-link\">Dobijte \u010dvrstu i okruglu stra\u017enjicu bez dizanja utega. Isprobajte vje\u017ebanje s elasti\u010dnim trakama s otporom<\/a><\/strong><\/li>\n\n\n\n<li>Ako trebate vje\u017ebati u teretani, poku\u0161ajte uklju\u010diti vje\u017ebe iz \u010dlanka:<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\">9 najboljih vje\u017ebi za gluteus i noge<\/a><\/strong><\/li>\n\n\n\n<li>Imate li girju pri ruci? U tom slu\u010daju mo\u017eete uklju\u010diti dodatne vje\u017ebe za donji dio tijela u svoj trening, prema \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\">8 najboljih vje\u017ebi za stra\u017enjicu i noge sa girjo<\/a><\/strong><\/li>\n\n\n\n<li>Ako ve\u0107 neko vrijeme naporno radite na zatezanju stra\u017enjice i niste sigurni grije\u0161ite li, \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\"><strong>Mitovi o vje\u017ebama za stra\u017enjicu zbog kojih nikako ne mo\u017eete posti\u0107i ja\u010du, oblikovaniju i \u010dvr\u0161\u0107u stra\u017enjicu<\/strong><\/a>&nbsp;vam mo\u017ee pomo\u0107i.<\/li>\n\n\n\n<li>Ako volite vje\u017ebati kod ku\u0107e i pripremate svoju ku\u0107nu teretanu, ne smijete propustiti \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/obavezna-oprema-za-vasu-kucnu-teretanu\/\">Dodaci koji morate imati u svojoj ku\u0107noj 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_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glute bridge je u\u010dinkovita vje\u017eba za<strong> ja\u010danje glutealnih mi\u0161i\u0107a i postizanje zaobljene stra\u017enjice<\/strong>. \u0160tovi\u0161e, za to vam nije potrebna nikakva oprema. Ipak, ako \u017eelite u\u010diniti izazovnijim, mo\u017eete koristiti elasti\u010dnu traku s otporom ili dodati te\u017einu u obliku girja. Osim pravilne tehnike, <strong>klju\u010dno ga je i redovito uklju\u010diti u svoj trening, barem dva puta tjedno<\/strong>. S vremenom postupno pove\u0107avajte broj ponavljanja, serija ili te\u017einu optere\u0107enja. Na taj na\u010din \u0107ete se pridr\u017eavati principa progresivnog preoptere\u0107enja, \u0161to je neophodno za postizanje novih rezultata.<\/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 koristan, slobodno ga podijelite sa svojim prijateljima i proslijedite savjete za neke varijante glute bridgea!<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/joga-i-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Most je odli\u010dna vje\u017eba za okruglu i \u010dvrstu stra\u017enjicu. Kako je pravilno izvoditi, bilo da koristite svoju tjelesnu te\u017einu, otpor ili drugu opremu?<\/p>\n","protected":false},"author":129,"featured_media":516716,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,7256,6440,6428],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-525383","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-s-vlastitom-tezinom-hr","11":"tag-vjezbe-za-gluteus-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?\" \/>\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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-21T16:43:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-25T16:04:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu\",\"datePublished\":\"2024-03-21T16:43:27+00:00\",\"dateModified\":\"2024-03-25T16:04:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\"},\"wordCount\":2658,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"keywords\":[\"trening\",\"trening snage\",\"vje\u017ebe s vlastitom te\u017einom\",\"vje\u017ebe za gluteus\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\",\"name\":\"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"datePublished\":\"2024-03-21T16:43:27+00:00\",\"dateModified\":\"2024-03-25T16:04:00+00:00\",\"description\":\"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog","description":"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?","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\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/","og_type":"article","og_title":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog","og_description":"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?","og_url":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/","og_site_name":"GymBeam Blog","article_published_time":"2024-03-21T16:43:27+00:00","article_modified_time":"2024-03-25T16:04:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-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":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu","datePublished":"2024-03-21T16:43:27+00:00","dateModified":"2024-03-25T16:04:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/"},"wordCount":2658,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","keywords":["trening","trening snage","vje\u017ebe s vlastitom te\u017einom","vje\u017ebe za gluteus"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/","url":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/","name":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","datePublished":"2024-03-21T16:43:27+00:00","dateModified":"2024-03-25T16:04:00+00:00","description":"Glute bridge je funkcionalna vje\u017eba za \u010dvrstu, okruglu stra\u017enjicu. Kako ju uraditi s tjelesnom te\u017einom, otporom ili drugom opremom?","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Glute-bridge-FB-.png","width":1200,"height":628,"caption":"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525383","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=525383"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525383\/revisions"}],"predecessor-version":[{"id":536413,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/525383\/revisions\/536413"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/516716"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=525383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=525383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=525383"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=525383"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=525383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}