{"id":529157,"date":"2024-04-12T14:56:47","date_gmt":"2024-04-12T12:56:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=529157"},"modified":"2025-11-10T17:27:55","modified_gmt":"2025-11-10T16:27:55","slug":"vjezbe-za-straznjicu-za-doma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbe-za-straznjicu-za-doma\/","title":{"rendered":"Vje\u017ebe za noge i stra\u017enjicu kod ku\u0107e: 14 u\u010dinkovitih vje\u017ebi s tjelesnom te\u017einom"},"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\/vjezbe-za-straznjicu-za-doma\/#Kako_ciljano_trenirati_svoju_straznjicu_i_noge_vjezbama_s_tjelesnom_tezinom\" title=\"Kako ciljano trenirati svoju stra\u017enjicu i noge vje\u017ebama s tjelesnom te\u017einom?\">Kako ciljano trenirati svoju stra\u017enjicu i noge vje\u017ebama s tjelesnom te\u017einom?<\/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\/vjezbe-za-straznjicu-za-doma\/#14_najboljih_vjezbi_za_noge_i_straznjicu_s_tjelesnom_tezinom\" title=\"14 najboljih vje\u017ebi za noge i stra\u017enjicu s tjelesnom te\u017einom\">14 najboljih vje\u017ebi za noge i stra\u017enjicu s tjelesnom te\u017einom<\/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\/vjezbe-za-straznjicu-za-doma\/#Primjer_vjezbanja_straznjice_i_nogu_bez_upotrebe_opreme\" title=\"Primjer vje\u017ebanja stra\u017enjice i nogu bez upotrebe opreme\">Primjer vje\u017ebanja stra\u017enjice i nogu bez upotrebe opreme<\/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\/vjezbe-za-straznjicu-za-doma\/#Kako_bi_napredni_sportasi_trebali_vjezbati_bedra_i_noge_s_tjelesnom_tezinom\" title=\"Kako bi napredni sporta\u0161i trebali vje\u017ebati bedra i noge s tjelesnom te\u017einom?\">Kako bi napredni sporta\u0161i trebali vje\u017ebati bedra i noge s tjelesnom te\u017einom?<\/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\/vjezbe-za-straznjicu-za-doma\/#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\/vjezbe-za-straznjicu-za-doma\/#Sto_dalje\" title=\"\u0160to dalje?\">\u0160to dalje?<\/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\/vjezbe-za-straznjicu-za-doma\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tra\u017eite li na\u010din da <strong>u\u010dinkovito vje\u017ebate svoju stra\u017enjicu i bedra u udobnosti svog doma?<\/strong> Ako je tako, na pravom ste mjestu. U dana\u0161njem \u010dlanku prona\u0107i \u0107ete u\u010dinkovite vje\u017ebe s tjelesnom te\u017einom koje \u0107e vam pomo\u0107i da postignete <strong>zaobljenu stra\u017enjicu i \u010dvrsta bedra.<\/strong> Ne morate i\u0107i u teretanu niti koristiti bilo kakvu fitness opremu. Sve \u0161to trebate je motivacija za naporno vje\u017ebanje. I po\u010detnici i napredni sporta\u0161i mogu uklju\u010diti ove vje\u017ebe u svoj trening, uz opciju pove\u0107anja intenziteta dodavanjem te\u017eine, kao \u0161to je kori\u0161tenje bu\u010dica ili elasti\u010dnih traka za vje\u017ebanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u ovim vje\u017ebama prona\u0107i \u0107ete razne varijacije \u010du\u010dnjeva i iskoraka, kao i neke manje konvencionalne pokrete. Oni \u0107e vam pomo\u0107i da ciljate svoju stra\u017enjicu i noge iz razli\u010ditih kutova, sveobuhvatno <strong>anga\u017eiraju\u0107i mi\u0161i\u0107e, uklju\u010duju\u0107i one na prednjoj, stra\u017enjoj i unutarnjoj strani bedara<\/strong>. U kombinaciji s onim pravim prilagodbama prehrane, ove vje\u017ebe mogu pridonijeti pove\u0107anju, zaobljivanju i ja\u010danju va\u0161e stra\u017enjice. \u0160tovi\u0161e, one tako\u0111er poma\u017eu u smanjenju vi\u0161ka masti i toniranju ovih specifi\u010dnih podru\u010dja, dovode\u0107i vas korak bli\u017ee postizanju va\u0161ih ciljeva u fitnessu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ciljano_trenirati_svoju_straznjicu_i_noge_vjezbama_s_tjelesnom_tezinom\"><\/span>Kako ciljano trenirati svoju stra\u017enjicu i noge vje\u017ebama s tjelesnom te\u017einom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje stra\u017enjice i nogu svaki dan ili, obrnuto, vje\u017ebanje donjeg dijela tijela svaka dva tjedna vjerojatno ne\u0107e biti idealno. Kako bi se va\u0161 trud isplatio i rezultati bili vidljivi, va\u017eno je <strong>pridr\u017eavati se nekoliko osnovnih pravila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S donjeg popisa odaberite 4 &#8211; 6 vje\u017ebi<\/strong> i uklju\u010dite ih u svoj plan treninga za najmanje 4 tjedna. Nakon toga, mo\u017eete zamijeniti sve ili samo neke od njih s drugima kako vama odgovara.<\/li>\n\n\n\n<li><strong>Vje\u017ebajte stra\u017enjicu i bedra 2 &#8211; 3 puta tjedno.<\/strong> Kako bi se omogu\u0107io dovoljan oporavak, izme\u0111u svakog treninga trebao bi biti razmak od najmanje 48 sati.<\/li>\n\n\n\n<li><strong>Nakon 2 &#8211; 3 tjedna pove\u0107ajte broj ponavljanja ili serija za svaku vje\u017ebu.<\/strong><\/li>\n\n\n\n<li><strong>Tijekom treninga uvijek se usredoto\u010dite na pravilnu tehniku.<\/strong><\/li>\n\n\n\n<li><strong>Tijekom vje\u017ebanja, pobrinite se da se koristite cijeli raspon pokreta<\/strong> uz odr\u017eavanje pravilne tehnike. Time se posti\u017ee maksimalno rastezanje mi\u0161i\u0107a u tom polo\u017eaju, \u0161to je va\u017eno za njegov optimalan anga\u017eman.<\/li>\n\n\n\n<li><strong>Ciljanje na te seksi obline \u010desto uklju\u010duje <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\">dobivanje mi\u0161i\u0107a <\/a><\/strong>i postizanje zdravog postotka tjelesne masti. U postizanju ovog cilja mo\u017ee vam pomo\u0107i i prehrana s optimalnom koli\u010dinom nutrijenata i energije koju mo\u017eete jednostavno izra\u010dunati pomo\u0107u na\u0161eg <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\">kalkulatora unosa energije i nutrijenata.<\/a>&nbsp;<mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132, 4]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o sveobuhvatnom vje\u017ebanju stra\u017enjice, informacije mo\u017eete prona\u0107i u na\u0161em \u010dlanku: \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\">Kako zategnuti i oblikovati stra\u017enjicu i noge<\/a><\/strong>\u201d<\/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.hr\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Vje\u017ebe za stra\u017enjicu\" class=\"wp-image-517883\" title=\"Vje\u017ebe za stra\u017enjicu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 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=\"14_najboljih_vjezbi_za_noge_i_straznjicu_s_tjelesnom_tezinom\"><\/span>14 najboljih vje\u017ebi za noge i stra\u017enjicu s tjelesnom te\u017einom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za svaku vje\u017ebu prona\u0107i \u0107ete<strong> odgovaraju\u0107u tehniku za njenu osnovnu verziju koriste\u0107i svoju tjelesnu te\u017einu.<\/strong> Ako \u017eelite svoj trening u\u010diniti izazovnijim i uklju\u010diti dodatnu <a href=\"https:\/\/gymbeam.hr\/utezi\">te\u017einu<\/a>, odgovaraju\u0107a oprema je osigurana za svaku vje\u017ebu. Prije nego \u0161to se upustite u vje\u017ebanje, pobrinite se za temeljito zagrijavanje, poput tr\u010danja na mjestu ili <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\">preskakanja u\u017eeta<\/a>. Nastavite s dinami\u010dnim istezanjem, posebno se fokusiraju\u0107i na donji dio tijela.<\/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=\"58726,36364,49009,51190,53353,53347,36352,46033,51217,53680,48973,51223\" ><\/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\">1. \u010cu\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena. Va\u0161a te\u017eina ravnomjerno je raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. Pazite na pravilno dr\u017eanje le\u0111a kako biste izbjegli zaokru\u017eivanje u lumbalnom i torakalnom dijelu kralje\u017enice. Kontrolirajte dubinu \u010du\u010dnja kako biste sa\u010duvali prirodnu zakrivljenost kralje\u017enice. Pazite da koljeno, gle\u017eanj i no\u017eni prsti ostanu u istoj ravnini. Izdahnite i aktivacijom glutealnih mi\u0161i\u0107a i prednje strane bedara glatko se vratite u uspravan polo\u017eaj. Ponovite ovaj pokret kod dodatnih ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Radite \u010du\u010dnjeve s elasti\u010dnom trakom pozicioniranom iznad koljena, s <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\">loptom za pilates<\/a> iznad glave, na polulopti, nose\u0107i <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\">prsluk s utezima<\/a>, koriste\u0107i \u0161ipku za utege, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girju<\/a>, <a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\">medicinku<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\">powerbag<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Kako izvesti \u010du\u010danj s tjelesnom te\u017einom?\" class=\"wp-image-517899\" title=\"Kako izvesti \u010du\u010danj s tjelesnom te\u017einom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Skok \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena. Va\u0161a te\u017eina ravnomjerno je raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. Kontrolirajte dubinu \u010du\u010dnja kako biste odr\u017eali prirodnu zakrivljenost kralje\u017enice. Pazite da koljeno, gle\u017eanj i no\u017eni prsti ostanu u istoj ravnini. Izdahnite i aktivacijom glutealnih mi\u0161i\u0107a i prednje strane bedara izvedite skok. U gornjem polo\u017eaju udahnite, zatim se vratite u \u010du\u010danj i ponovite skok.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Izvedite \u010du\u010danj skok uz pomo\u0107 &nbsp;<a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\">kutije<\/a>, polulopte ili powerbaga.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Kako izvesti \u010du\u010danj skok?\" class=\"wp-image-517931\" title=\"Kako izvesti \u010du\u010danj skok?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Skok \u010du\u010danj iz \u0161irokog u uski stav<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima, otprilike u \u0161irini kukova. Va\u0161a te\u017eina ravnomjerno je raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i sko\u010dite ravno u \u010du\u010danj. Zatim izdahnite, izvedite skok koriste\u0107i aktivaciju glutealnih i bedrenih mi\u0161i\u0107a te se vratite u uspravan polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>Izvodite&nbsp;skok \u010du\u010danj iz \u0161irokog u uski stav ska\u010du\u0107i na <a href=\"https:\/\/gymbeam.hr\/fitness-steper-gymbeam.html\" class=\"ek-link\">steper<\/a> ili s powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Kako izvesti skok \u010du\u010danj iz \u0161irokog u uski stav?\" class=\"wp-image-517947\" title=\"Kako izvesti skok \u010du\u010danj iz \u0161irokog u uski stav?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u010cu\u010danj s odno\u017eenjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena. Va\u0161a te\u017eina ravnomjerno je raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. Uz izdah se glatko ispravite i podignite jednu nogu. Zatim je vratite dolje, ponovno \u010du\u010dnite i podignite drugu nogu. Nastavite s \u010du\u010dnjevima, izmjenjuju\u0107i noge.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: I<\/strong>zvodite \u010du\u010danj s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-beastpink.html\">elasti\u010dnom trakom<\/a> pozicioniranom iznad koljena, s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\">prslukom s utezima<\/a>, girjom, <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\">slam ball medicinkom<\/a> ili s <a href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\">powerbagom<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Kako izvesti \u010du\u010danj s odno\u017eenjem?\" class=\"wp-image-517915\" title=\"Kako izvesti \u010du\u010danj s odno\u017eenjem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena. No\u017eni prsti su usmjereni prema van. Stavite ruke na bokove ili ih spojite ispred prsa.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. S izdahom uklju\u010dite mi\u0161i\u0107e stra\u017enjice i stra\u017enje lo\u017ee kako biste se glatko ispravili. Zatim nastavite sa sljede\u0107im ponavljanjem.Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. S izdahom uklju\u010dite mi\u0161i\u0107e stra\u017enjice i stra\u017enje lo\u017ee kako biste se glatko ispravili. Zatim nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Sumo \u010du\u010danj s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\">prslukom s utezima<\/a>, girjom, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dicom<\/a> ili powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Kako izvesti sumo \u010du\u010danj?\" class=\"wp-image-518059\" title=\"Kako izvesti sumo \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Pulsiranja u sumo \u010du\u010dnju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena. No\u017eni prsti su usmjereni prema van. Stavite ruke na bokove ili ih spojite ispred prsa.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i glatko pomi\u010dite zdjelicu unatrag i prema dolje kako biste izveli \u010du\u010danj. Zatim di\u0161ite prirodno i po\u010dnite raditi male pokrete gore-dolje u rasponu od nekoliko centimetara u donjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, naginjanje prema naprijed, koljena upadaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Pulsiranja u sumo \u010du\u010dnju s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\">prslukom s utezima<\/a>, girjom, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dicom<\/a> ili powerbagom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Kako izvesti pulsiranja u sumo \u010du\u010dnju?\" class=\"wp-image-518043\" title=\"Kako izvesti pulsiranja u sumo \u010du\u010dnju?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Iskoraci prema naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago ra\u0161irenim stopalima i rukama na bokovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dr\u017eite no\u017ene prste i koljena blago usmjerene prema van tijekom cijelog pokreta. Zapo\u010dnite korakom naprijed i lagano u stranu. Prebacite te\u017einu na prednje stopalo. Spu\u0161tajte se sve dok vam bedro ne bude pribli\u017eno paralelno s tlom ili dublje, s koljenom u odnosu na potkoljenicu pod kutom od oko 90 stupnjeva. Izdahnite i uz aktivaciju mi\u0161i\u0107a prednje strane bedara i stra\u017enjice vratite se u po\u010detni polo\u017eaj. Nakon toga odmah nastavite sa sljede\u0107im ponavljanjem koriste\u0107i drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>Iskoraci na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\">polulopti<\/a>, s powerbagom, sa <a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\">\u0161ipkom<\/a> ili s prslugom s utezima<strong>.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Kako izvoditi iskorake prema naprijed?\" class=\"wp-image-518107\" title=\"Kako izvoditi iskorake prema naprijed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Iskoraci sa skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dr\u017eite no\u017ene prste i koljena blago usmjerene prema van tijekom cijelog pokreta. Zapo\u010dnite korakom naprijed i lagano u stranu. Prebacite te\u017einu na prednje stopalo. Spu\u0161tajte se sve dok vam bedro ne bude pribli\u017eno paralelno s tlom ili dublje, s koljenom u odnosu na listove pod kutom od oko 90 stupnjeva. Stra\u017enja noga mo\u017ee lagano dodirivati prostirku. Izdahnite i uz aktivaciju mi\u0161i\u0107a prednje strane bedara i stra\u017enjice sko\u010dite uvis mijenjaju\u0107i noge u zraku. Nakon slijetanja, udahnite i odmah nastavite sa sljede\u0107im ponavljanjem. Koristite ruke za odr\u017eavanje stabilnosti.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>Iskoraci sa skokom na polulopti ili s powerbagom, \u0161ipkom ili s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\">prslukom s utezima<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Kako izvoditi iskorake sa skokom?\" class=\"wp-image-518091\" title=\"Kako izvoditi iskorake sa skokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Bo\u010dni iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i iskora\u010dite jednom nogom u stranu, prebacite te\u017einu na nju i savijte koljeno. Spu\u0161tajte se sve dok vam bedro ne bude pribli\u017eno paralelno s tlom ili dublje, s koljenom u odnosu na list pod kutom od oko 90 stupnjeva. Zatim udahnite i vratite se u po\u010detni polo\u017eaj izvode\u0107i iskorak na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, lo\u0161a koordinacija pokreta.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> iskoraci u stranu s vre\u0107om za napajanje, utegom, bu\u010dicom, girjom ili s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\">prslukom s utezima<\/a>. Bo\u010dni iskoraci u po\u010detnom polo\u017eaju na steperu ili polulopti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Kako izvesti bo\u010dne iskorake?\" class=\"wp-image-518075\" title=\"Kako izvesti bo\u010dne iskorake?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Jednono\u017eno rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dr\u017eite no\u017ene prste i koljena blago usmjerene prema van tijekom cijelog pokreta. Prebacite te\u017einu na potpornu nogu koja je blago savijena u koljenu. Udahnite, nagnite se naprijed, a drugu nogu istovremeno ispru\u017eite unatrag, dr\u017ee\u0107i je ravnom. Nije potrebno da se va\u0161e tijelo u ni\u017eem polo\u017eaju poravna paralelno s tlom. Usredoto\u010dite se na odr\u017eavanje prirodne zakrivljenosti le\u0111a i da osje\u0107ate mi\u0161i\u0107e na stra\u017enjici i stra\u017enjoj strani bedara. U po\u010detku \u0107e biti dovoljno podi\u0107i nogu 30-50 cm iznad tla. Zatim izdahnite i vratite se u po\u010detni polo\u017eaj. Podizanje ruke mo\u017ee pomo\u0107i u odr\u017eavanju stabilnosti. Izvedite nekoliko ponavljanja prvo na jednoj nozi, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, lo\u0161a koordinacija pokreta, savijanje le\u0111a.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Jednono\u017eno mrtvo dizanje s girjom u ruci, s loptom za vje\u017ebanje iznad glave, na polulopti ili kori\u0161tenjem <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" class=\"ek-link\">suspenzijskog trena\u017eera<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\" class=\"wp-image-517995\" title=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Kle\u010de\u0107e zano\u017eenje ravnom nogom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Zapo\u010dnite tako da kleknete na sve \u010detiri i ispru\u017eite jednu nogu ravno iza sebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite, aktivirajte mi\u0161i\u0107e na stra\u017enjici i podignite ispru\u017eenu nogu. Zatim udahnite i vratite ju natrag, prelaze\u0107i na sljede\u0107e ponavljanje. Nakon zavr\u0161etka jedne serije, promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, ograni\u010deni raspon pokreta.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>Kle\u010de\u0107e zano\u017eenje ravnom nogom s <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\">utezima za gle\u017enjeve<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Kako izvesti kle\u010de\u0107e zano\u017eenje ravnom nogom?\" class=\"wp-image-518027\" title=\"Kako izvesti kle\u010de\u0107e zano\u017eenje ravnom nogom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Jednono\u017eno kru\u017eenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na bok na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-black-gymbeam.html\" class=\"ek-link\">prostirku<\/a> s ispru\u017eenim nogama. Podignite trup s podloge, podupiru\u0107i se donjom rukom. Nadlaktica se nalazi ispred va\u0161eg tijela.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, podignite jednu nogu i po\u010dnite raditi velike krugove u jednom smjeru. Nakon \u0161to zavr\u0161ite cijelu seriju, okrenite se na drugu stranu i izvedite vje\u017ebu na isti na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> Jednono\u017eno kru\u017eenje s <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\">utezima za gle\u017enjeve.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Kako izvesti jednono\u017eno kru\u017eenje?\" class=\"wp-image-517963\" title=\"Kako izvesti jednono\u017eno kru\u017eenje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Podizanje noge u bo\u010dnom planku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na bok na prostirku. Savijte donju nogu, a gornju dr\u017eite ispru\u017eenom. Podignite torzo i kukove, podupiru\u0107i se donjom rukom. Stavite nadlakticu na kuk.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i podignite gornju nogu do visine u kojoj mo\u017eete zadr\u017eati stabilan polo\u017eaj. Udahnite i nje\u017eno spustite nogu, lagano dodiruju\u0107i pod, zatim nastavite sa sljede\u0107im ponavljanjem. Nakon \u0161to zavr\u0161ite cijeli set, okrenite se na drugu stranu i izvedite vje\u017ebu na isti na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom: <\/strong>Podizanje noge u bo\u010dnom planku s utezima za gle\u017enjeve.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Kako izvesti podizanje noge u bo\u010dnom planku?\" class=\"wp-image-518011\" title=\"Kako izvesti podizanje noge u bo\u010dnom planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Jednono\u017eni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a s rukama uz tijelo, dlanovima na tlu. Savijte oba koljena, pribli\u017eite pete stra\u017enjici, zatim podignite jednu nogu prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte mi\u0161i\u0107e stra\u017enjice i zadnje lo\u017ee kako biste podigli zdjelicu prema gore. Pazite da podignuta noga ostane u istom polo\u017eaju. Pokret potje\u010de isklju\u010divo iz zdjelice. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju mi\u0161i\u0107a stra\u017enjice. Zadr\u017eite 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 raspon pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje donjeg dijela le\u0111a, nekontrolirani pokreti.<\/li>\n\n\n\n<li><strong>Kako vje\u017ebu u\u010diniti izazovnijom s opremom:<\/strong> jednono\u017eni most s jednom nogom na polulopti, sa \u0161irokom <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\">elasti\u010dnom trakom<\/a>&nbsp;postavljenom iznad koljena ili s <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girjom<\/a> postavljenom na zdjelicu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Kako izvesti jednono\u017eni most?\" class=\"wp-image-517979\" title=\"Kako izvesti jednono\u017eni most?\"\/><\/figure>\n<\/div>\n\n\n<p>Vje\u017eba most ima mnogo varijanti, s opremom ili bez nje. Ako vas zanima za\u0161to biste to trebali u\u010diniti i kako ju u\u010diniti izazovnijom, odgovore mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/#10_efektivnich_variant_glute_bridge\"><strong>Most: Top 10 varijacija za \u010dvr\u0161\u0107u i zaobljeniju stra\u017enjicu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_vjezbanja_straznjice_i_nogu_bez_upotrebe_opreme\"><\/span>Primjer vje\u017ebanja stra\u017enjice i nogu bez upotrebe opreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije treninga zagrijte i pokrenite cijelo tijelo, fokusiraju\u0107i se na opu\u0161tanje kukova i aktivaciju mi\u0161i\u0107a u donjoj polovici tijela. Zatim prije\u0111ite na glavni dio koji uklju\u010duje vje\u017ebe iz tablice. <strong>Ciljajte na izvo\u0111enje 3 &#8211; 5 serija svake vje\u017ebe.<\/strong> Mo\u017eete zavr\u0161iti sve serije jedne vje\u017ebe prije nego prije\u0111ete na sljede\u0107u ili kru\u017eiti kroz razli\u010dite vje\u017ebe, stvaraju\u0107i kru\u017eni trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izme\u0111u vje\u017ebi napravite pauzu od 30 do 90 sekundi.<\/strong> Nakon zavr\u0161etka glavnog dijela vje\u017ebanja, po potrebi dodajte fazu opu\u0161tanja (lagano tr\u010danje na mjestu ili hodanje) i razmislite o laganom istezanju. To mo\u017eete uklju\u010diti u svoj trening 2 &#8211; 3 puta tjedno.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vje\u017eba<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010danj uz podizanje nogu (izmjenjujte noge)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prednji iskorak<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sumo \u010du\u010danj<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jednono\u017eno rumunjsko mrtvo dizanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15 ponavljanja po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanje noge u bo\u010dnom planku<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 &#8211; 20 ponavljanja po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jednono\u017eni most<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15 ponavljanja po nozi<\/td><\/tr><\/tbody><\/table><\/figure>\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_bi_napredni_sportasi_trebali_vjezbati_bedra_i_noge_s_tjelesnom_tezinom\"><\/span>Kako bi napredni sporta\u0161i trebali vje\u017ebati bedra i noge s tjelesnom te\u017einom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju da <strong>bez problema mo\u017eete izdr\u017eati 15 &#8211; 20 ponavljanja bez osje\u0107aja umora u mi\u0161i\u0107ima,<\/strong> vjerojatno trebate svojim mi\u0161i\u0107ima dati novi poticaj za daljnji rast i ja\u010danje. Sljede\u0107i savjeti za treniranje mogli bi vam pomo\u0107i u tom pogledu.<\/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>Postupno smanjite odmor izme\u0111u pojedinih vje\u017ebi za 10 sekundi.<\/li>\n\n\n\n<li>Uklju\u010dite supersetove, gdje izvodite 2 ili vi\u0161e vje\u017ebi zaredom bez pauze.<\/li>\n\n\n\n<li>Kombinirajte stati\u010dke vje\u017ebe s dinami\u010dkim. Naprimjer, tradicionalni \u010du\u010dnjevi nakon kojih slijede \u010du\u010dnjevi sa skokom.<\/li>\n\n\n\n<li>Dodajte otpor koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\">elasti\u010dne trake za vje\u017ebanje<\/a>,<a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-0-5-kg-gymbeam.html\"> utege za gle\u017enjeve<\/a>, <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-3-kg-gymbeam.html\">prsluke s utezima<\/a>, <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-3-kg-gymbeam.html\">bu\u010dice<\/a>, <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\">girje<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\">\u0161ipku<\/a> s <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\">plo\u010dnim utezima<\/a>.<mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li zainteresirani za to da sebe pogurate do krajnjih granica tijekom vje\u017ebanja? Onda ne smijete propustiti na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/\" class=\"ek-link\"><strong>Kako vje\u017ebanje kod ku\u0107e u\u010diniti izazovnijim \u010dak i bez dodataka za fitness<\/strong><\/a><\/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\">HIIT vje\u017eba za noge i stra\u017enjicu za napredne sporta\u0161e<\/h3>\n\n\n\n<p>Ako se stvarno \u017eelite naprezati do krajnjih granica, isprobajte ovaj HIIT. Izmjenjivat \u0107ete du\u017ee intervale vje\u017ebanja i kratke stanke. Osim \u0161to u\u010dinkovito ja\u010da mi\u0161i\u0107e stra\u017enjice i bedara, visoki intenzitet pomo\u0107i \u0107e vam i da <strong>sagorite puno kalorija u kratkom vremenskom razdoblju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>40 sekundi vje\u017ebe, 20 sekundi odmora<\/li>\n\n\n\n<li>po\u010dnite s vje\u017ebom broj 1, zatim prije\u0111ite na vje\u017ebu broj 2 itd.<\/li>\n\n\n\n<li>odmorite se 1 do 2 minute izme\u0111u svake serije<\/li>\n\n\n\n<li>ciljajte na ukupno 3 do 5 serija<\/li>\n\n\n\n<li>trening bi vam trebao trajati od 17 do 33 minute, ovisno o broju serija i intervalima odmora<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>Iskoraci sa skokom<\/li>\n\n\n\n<li>Sumo \u010du\u010dnjevi<\/li>\n\n\n\n<li>Bo\u010dni iskoraci<\/li>\n\n\n\n<li>Most na desnoj nozi<\/li>\n\n\n\n<li>Most na lijevoj nozi<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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 videu mo\u017eete prona\u0107i i inspiraciju za vje\u017ebanje stra\u017enjice i bedara.<\/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\" referrerpolicy=\"strict-origin-when-cross-origin\" 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=\"Sto_dalje\"><\/span>\u0160to dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako se \u017eelite usredoto\u010diti isklju\u010divo na ja\u010danje i toniranje gluteusa bez upotrebe opreme, u\u010dinkovite vje\u017ebe 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 zaobljene i \u010dvrste gluteuse<\/strong><\/a><\/li>\n\n\n\n<li>Ako kod ku\u0107e imate girju, vje\u017ebe za donji dio tijela pomo\u0107u ove opreme mo\u017eete prona\u0107i u \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 s girjom<\/a><\/strong><\/li>\n\n\n\n<li>Pomo\u0107u na\u0161eg \u010dlanka mo\u017eete slo\u017eiti trening za stra\u017enjicu s elasti\u010dnom trakom za vje\u017ebanje: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\">Dobijte \u010dvrstu i zaobljenu stra\u017enjicu bez kori\u0161tenja utega. Isprobajte vje\u017ebanje s elasti\u010dnom trakom<\/a><\/strong><\/li>\n\n\n\n<li>Ako idete u teretanu, poku\u0161ajte uklju\u010diti neke 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>Ako ve\u0107 neko vrijeme naporno radite na gluteusu i niste sigurni grije\u0161ite li mo\u017eda, mo\u017ee vam pomo\u0107i \u010dlanak<strong> \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\">Mitovi o vje\u017ebama za gluteus koji stoje izme\u0111u vas i ja\u010de, zaobljenije i \u010dvr\u0161\u0107e stra\u017enjice<\/a><\/strong>\u201d.<\/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>Vje\u017ebe s tjelesnom te\u017einom za noge i gluteuse idealne su za sve koji \u017eele <strong>za\u010diniti vje\u017ebanje donjeg dijela tijela.<\/strong> Glavna prednost je \u0161to vam ne treba nikakva oprema, a mo\u017eete ih raditi kod ku\u0107e, na terenu za vje\u017ebanje ili bilo gdje drugdje. A kada ovu vje\u017ebu \u017eelite podi\u0107i na novu razinu, samo pove\u0107ajte broj ponavljanja, serija ili otpora. Na taj na\u010din mo\u017eete neprestano napredovati na svom putu do<strong> savr\u0161eno zategnute stra\u017enjice i bedara.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete isprobati klasi\u010dni trening s preporu\u010denim brojem ponavljanja ili High-Intensity Interval Training (HIIT) koji je primjereniji naprednim sporta\u0161ima. Svatko tko se \u017eeli potruditi sigurno \u0107e prona\u0107i ne\u0161to po svom ukusu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i inspirirajte ih da se pridru\u017ee vje\u017ebanju gluteusa i nogu.<\/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\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako oja\u010dati stra\u017enjicu i noge bez kori\u0161tenja fitness sprava? \u010clanak predstavlja 14 u\u010dinkovitih vje\u017ebi za gluteus i bedrene mi\u0161i\u0107e, zajedno s primjerima vje\u017ebi koje \u0107e vam pomo\u0107i da postignete svoje ciljeve u fitnessu.<\/p>\n","protected":false},"author":129,"featured_media":517869,"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":[6488,6440,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-529157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-doma-hr","9":"tag-vjezbe-s-vlastitom-tezinom-hr","10":"tag-vjezbe-za-gluteus-hr","11":"tag-vjezbe-za-noge-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>Vje\u017ebe za noge i stra\u017enjicu kod ku\u0107e: 14 u\u010dinkovitih vje\u017ebi s tjelesnom te\u017einom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Top vje\u017ebe s tjelesnom te\u017einom za zaobljenu stra\u017enjicu i \u010dvrsta bedra bez opreme. 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