{"id":533443,"date":"2024-04-21T13:01:04","date_gmt":"2024-04-21T11:01:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=533443"},"modified":"2025-11-10T15:57:46","modified_gmt":"2025-11-10T14:57:46","slug":"popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/","title":{"rendered":"9 najboljih vje\u017ebi za bedra i listove"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/#Kako_vjezbati_bedra_i_listove\" title=\"Kako vje\u017ebati bedra i listove?\">Kako vje\u017ebati bedra i listove?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/#9_najucinkovitijih_vjezbi_za_bedra_i_listove\" title=\"9 naju\u010dinkovitijih vje\u017ebi za bedra i listove\">9 naju\u010dinkovitijih vje\u017ebi za bedra i listove<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/#Sto_jos_mozete_napraviti\" title=\"\u0160to jo\u0161 mo\u017eete napraviti?\">\u0160to jo\u0161 mo\u017eete napraviti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tko ne bi \u017eelio posti\u0107i <strong>sna\u017ena i oblikovana bedra i listove?<\/strong> Ova podru\u010dja daju konture i volumen na\u0161im nogama. Istodobno, igraju klju\u010dnu ulogu u svakodnevnoj mobilnosti, posebice u hodanju i odr\u017eavanju ravnote\u017ee. Stoga je vrijedno uklju\u010diti ova podru\u010dja u svoju rutinu vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Listovi se \u010desto zanemaruju tijekom treninga, \u0161to mo\u017ee dovesti do neproporcionalno raspore\u0111ene mi\u0161i\u0107ne mase u nogama. Osim toga, slu\u017ee kao centar dinami\u010dke snage za donje udove, posebno<strong> tijekom skokova, tr\u010danja, vo\u017enje bicikla ili uspinjanja<\/strong> stepenicama ili na uzbrdici. Njihovo ja\u010danje mo\u017ee pove\u0107ati va\u0161u sposobnost da se kre\u0107ete br\u017ee i u\u010dinkovitije. Iako genetika svakako igra zna\u010dajnu ulogu u njihovoj veli\u010dini, to ne zna\u010di da je ja\u010danje ovog podru\u010dja bez vrijednosti. Mo\u017eda ne\u0107ete razviti listove poput profesionalnih bodybuildera, ali to nije cilj, osim ako ne te\u017eite dobiti titulu Mr. Olympia. Kada vje\u017ebate, najbolje je kombinirati vje\u017ebe za listove s vje\u017ebama za bedra, zato smo ih povezali u dana\u0161njem \u010dlanku.<\/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_vjezbati_bedra_i_listove\"><\/span>Kako vje\u017ebati bedra i listove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dok tijekom svakodnevnih aktivnosti poput tr\u010danja ili uspinjanja uz stepenice anga\u017eirate mi\u0161i\u0107e bedara i listova, njima je<strong> potreban zna\u010dajan poticaj za njihov rast i ja\u010danje.<\/strong> To se najbolje posti\u017ee dobro odabranim vje\u017ebama u teretani na spravama, uz pomo\u0107 <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dica<\/a> ili <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" class=\"ek-link\">\u0161ipke s utezima<\/a>. Naravno, klju\u010dno je prvo nau\u010diti kako izvoditi vje\u017ebe pravilnom tehnikom, a zatim postupno pove\u0107avati optere\u0107enje kako s vremenom dobivate snagu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kada radite na bedrima i listovima, trebali biste zapo\u010deti zagrijavanjem i istezanjem, kao i kod svake druge vrste vje\u017ebanja.<\/strong> To priprema mi\u0161i\u0107e za optere\u0107enje i smanjuje rizik od ozljeda. Samo nekoliko minuta potro\u0161eno na<a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\"> spravi za veslanje<\/a>, <a href=\"https:\/\/gymbeam.hr\/uzad\">preskakanje u\u017eeta<\/a>, ili recimo izvo\u0111enje jumping jacks trebalo bi biti dovoljno. Nakon toga nastavite pokretati cijelo tijelo, fokusiraju\u0107i se na kukove, koljena i gle\u017enjeve. Zatim prije\u0111ite na glavni dio treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomo\u0107u predstavljenih vje\u017ebi mo\u017eete lako osmisliti trening za svoja bedra i listove u teretani. Za po\u010detak <strong>odaberite otprilike 2 &#8211; 3 vje\u017ebe za svaku mi\u0161i\u0107nu skupinu i izvodite ih u 3 radne serije s rasponom od 8 &#8211; 12 ponavljanja po seriji.<\/strong> Ciljajte na optere\u0107enje od oko 60 \u2013 75 % va\u0161eg 1 RM (maksimalna snaga za 1 ponavljanje). Uklju\u010dite trening za bedra i listove samostalno ili u kombinaciji s manje zahtjevnom skupinom mi\u0161i\u0107a, poput trbuha, idealno <strong>2 &#8211; 3 puta tjedno<\/strong>. Imajte na umu da potpuni oporavak mi\u0161i\u0107a nakon treninga snage obi\u010dno traje oko <strong>24 &#8211; 72 sata.<\/strong> Stoga u skladu s time planirajte svoje treninge za odre\u0111ene mi\u0161i\u0107ne skupine i njihovu tjednu u\u010destalost. [1\u20133]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako i vas zanima opse\u017ean vodi\u010d za oblikovanje stra\u017enjice i nogu, uklju\u010duju\u0107i preporuke o prehrani, mo\u017eete ga prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" class=\"ek-link\">Kako tonirati i oblikovati stra\u017enjicu i noge.<\/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.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg\" alt=\"Kako vje\u017ebati bedra i listove?\" class=\"wp-image-521559\" title=\"Kako vje\u017ebati bedra i listove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1171919877-2048x1365.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=\"9_najucinkovitijih_vjezbi_za_bedra_i_listove\"><\/span>9 naju\u010dinkovitijih vje\u017ebi za bedra i listove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S navedenim vje\u017ebama u\u010dinkovito \u0107ete anga\u017eirati <strong>glavne mi\u0161i\u0107ne skupine bedara,<\/strong> uklju\u010duju\u0107i <em>musculus quadriceps femoris<\/em>, poznatiji kao <strong>kvadriceps<\/strong>, <em>musculus biceps femoris<\/em> ili zadnju lo\u017eu te unutarnju stranu bedara. Vje\u017ebe za listove tako\u0111er \u0107e prirodno anga\u017eirati <em>musculus triceps surae<\/em>, <strong>troglavu mi\u0161i\u0107nu skupinu u listovima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove vje\u017ebe su prikladne za teretanu, ali ako doma imate <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\">\u0161ipku<\/a> s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" class=\"ek-link\">plo\u010dnim utezima<\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\">bu\u010dice<\/a>, <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\">girju<\/a>, ili \u010dak <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\">powerbag<\/a>,<strong> mo\u017eete ih jednostavno izvesti u udobnosti vlastitog doma.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom svake vje\u017ebe <strong>obratite posebnu pozornost na pravilnu formu<\/strong> i anga\u017eirajte svoj core. Ako \u017eelite podr\u017eati stabilnost koljena, razmislite o upotrebi <a href=\"https:\/\/gymbeam.hr\/neoprenske-bandaze-za-koljeno-conquer-gymbeam.html\">neoprenskih banda\u017ea<\/a> na njima. Kod izazovnih \u010du\u010dnjeva ili mrtvog dizanja, <a href=\"https:\/\/gymbeam.hr\/remeni-za-vjezbanje\">pojas za dizanje utega<\/a> mo\u017ee biti koristan za ja\u010danje va\u0161eg corea i donjeg dijela le\u0111a.<\/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=\"7185,8350,28784,28794,68977,51190,51223,53680,64681,64675,58726,36364,49009\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u010cu\u010danj na Smith spravi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Namjestite \u0161ipku na odgovaraju\u0107u visinu (ispod razine ramena) i opteretite ju plo\u010dastim utezima prema svojoj snazi kojom raspola\u017eete. Stanite ispod \u0161ipke s nogama otprilike u \u0161irini ramena. Stavite <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\">\u0161ipku<\/a> iza svog vrata i uhvatite je objema rukama uz ramena, paze\u0107i da su vam laktovi okrenuti prema dolje. Otpustite sigurnosne kuke okretanjem \u0161ipke.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite \u010du\u010danj pomicanjem kukova unatrag i prema dolje. Odaberite dubinu \u010du\u010dnja koja vam omogu\u0107uje da zadr\u017eite prirodnu zakrivljenost kralje\u017enice i omogu\u0107uje vam da ustanete iz ovog polo\u017eaja. Neka vam koljeno, gle\u017eanj i no\u017eni prst budu u istoj ravnini. Izdahnite i glatko se uspravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Izvedite dodatna ponavljanja na ovaj na\u010din. Nakon dovr\u0161etka serije vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni opseg pokreta, naginjanje prema naprijed, koljena se spu\u0161taju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete, prevelika ili nedovoljna te\u017eina na \u0161ipki.<\/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\/2024\/01\/ezgif.com-optimize-10.gif\" alt=\"Kako izvesti stra\u017enji \u010du\u010danj na Smith spravi?\" class=\"wp-image-521485\" title=\"Kako izvesti stra\u017enji \u010du\u010danj na Smith spravi?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. \u010cu\u010danj sa \u0161ipkom<\/h5>\n\n\n\n<p>Tako\u0111er mo\u017eete izvoditi \u010du\u010dnjeve sa \u0161ipkom na obi\u010dnom <a href=\"\">stalku<\/a> ili s <a href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\">powerbagom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Pehar (goblet) \u010du\u010danj<\/h5>\n\n\n\n<p>Ako imate pristup <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girji<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podesiva-bucica-3-20-kg-gymbeam.html\">bu\u010dici<\/a>, mo\u017eete isprobati peharne \u010du\u010dnjeve. Dr\u017eite uteg s obje ruke ispred prsa, a zatim nastavite kao u osnovnoj verziji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako pravilno izvoditi \u010du\u010dnjeve, ne smijete propustiti na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/#:~:text=D%C5%99ep%20je%20pr%C3%A1vem%20ozna%C4%8Dov%C3%A1n%20za,%C4%8D%C3%ADm%C5%BE%20efektivn%C4%9B%20posilujeme%20tyto%20partie.\"><strong>\u010cu\u010dnjevi: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za vje\u017ebanje doma i u teretani<\/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\">2. Hack \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stavite odgovaraju\u0107e utege na spravu za hack \u010du\u010dnjeve. Stanite na platformu sa stopalima otprilike u \u0161irini kukova, le\u0111ima se naslonite na naslon, a ramenima oslonite na predvi\u0111ene oslonce. Uhvatite ru\u010dke rukama i otpustite osigura\u010de. Ispravite tijelo, dr\u017ee\u0107i koljena lagano savijena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Udahnite, izvedite kontrolirani \u010du\u010danj, a zatim izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj upiru\u0107i stopala u platformu i podi\u017eu\u0107i se. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, koljena se spu\u0161taju prema unutra, prekomjerno ili nedovoljno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-gif-maker-7.gif\" alt=\"Kako izvesti hack \u010du\u010danj?\" class=\"wp-image-521665\" title=\"Kako izvesti hack \u010du\u010danj?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hack \u010du\u010danj sa \u0161ipkom<\/h5>\n\n\n\n<p>Ako nemate pristup spravi za hack \u010du\u010dnjeve, mo\u017eete poku\u0161ati izvoditi hack \u010du\u010dnjeve koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\">\u0161ipku<\/a>. Stavite \u0161ipku s utezima na tlo i stanite le\u0111ima okrenuti prema \u0161ipki (ona bi trebala biti naslonjena na donji dio listova). Izvedite \u010du\u010danj, uhvatite \u0161ipku rukama uz tijelo, zatim ustanite. Izvedite jo\u0161 jedan \u010du\u010danj, dopu\u0161taju\u0107i <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\">plo\u010dastim utezima<\/a>&nbsp;da lagano dotaknu tlo, i odmah nastavite sa sljede\u0107im ponavljanjem. Cijelo vrijeme dr\u017eite le\u0111a prirodno zakrivljena.<\/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<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<h3 class=\"wp-block-heading\">3. Potisak nogama (leg press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Spravu za no\u017eni potisak opteretite odgovaraju\u0107om te\u017einom. Sjednite na klupu, naslonite se na naslon i uhvatite ru\u010dke pored sebe. Podignite noge, postavljaju\u0107i stopala na platformu u \u0161irini kukova. Pripremite se za prvo ponavljanje i otpustite osigura\u010de.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Polako savijte koljena, pribli\u017eavaju\u0107i platformu prema sebi. Kada su vam koljena blizu prsa, gurnite stopala u platformu dok izdi\u0161ete. Nastavite dok vam noge ne budu gotovo potpuno ispru\u017eene. Pazite da le\u0111a dr\u017eite naslonjena na naslon. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, koljena se spu\u0161taju prema unutra, podizanje le\u0111a s naslona, prekomjerno ili nedovoljno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-optimize-6.gif\" alt=\"Kako izvesti no\u017eni potisak?\" class=\"wp-image-521745\" title=\"Kako izvesti no\u017eni potisak?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. No\u017ena ekstenzija (leg extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Opteretite spravu odgovaraju\u0107om te\u017einom. Sjednite, naslonite se i zaka\u010dite gle\u017enjeve iza potpornog valjka za potkoljenicu. Podesite visinu i polo\u017eaj valjka prema svojim \u017eeljama i specifi\u010dnom dizajnu sprave. Ru\u010dke uz tijelo uhvatite rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i uz aktivaciju mi\u0161i\u0107a prednje strane bedara ispru\u017eite noge. U gornjem polo\u017eaju mo\u017eete uklju\u010diti zadr\u017eavanje 1 &#8211; 2 sekunde, a zatim se vratiti u po\u010detni polo\u017eaj. Poku\u0161ajte dr\u017eati le\u0111a pritisnuta uz naslon tijekom cijelog pokreta. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje le\u0111a, prekomjerno ili nedovoljno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-optimize-7.gif\" alt=\"Kako izvesti no\u017enu ekstenziju?\" class=\"wp-image-521761\" title=\"Kako izvesti no\u017enu ekstenziju?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. No\u017ena fleksija u le\u017ee\u0107em polo\u017eaju na spravi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Opteretite spravu odgovaraju\u0107om te\u017einom. Legnite licem prema dolje na klupu i zaka\u010dite stopala oko potpornih valjaka, postavljaju\u0107i ih izme\u0111u listova i peta. Podesite visinu i polo\u017eaj valjaka prema svojim \u017eeljama i specifi\u010dnom dizajnu sprave. Uhvatite ru\u010dke rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i uz aktivaciju zadnjih lo\u017ea povucite pete prema stra\u017enjici. U ovom polo\u017eaju mo\u017eete uklju\u010diti zadr\u017eavanje 1 &#8211; 2 sekunde, a zatim se vratiti u po\u010detni polo\u017eaj. Me\u0111utim, nemojte zadr\u017eati koljena u tom polo\u017eaju kada ispru\u017eite noge. Odmah nastavite sa sljede\u0107im ponavljanjem. Dr\u017eite zdjelicu pritisnutu uz oslonac tijekom cijelog pokreta i izbjegavajte savijanje le\u0111a.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje u donjem dijelu le\u0111a (lumbalni dio), podizanje zdjelice, prekomjerno ili nedovoljno optere\u0107enje.<\/li>\n<\/ul>\n<\/div>\n<\/div>\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\/2024\/01\/ezgif.com-optimize-8.gif\" alt=\"Kako izvesti no\u017enu fleksiju u le\u017ee\u0107em polo\u017eaju na spravi?\" class=\"wp-image-521777\" title=\"Kako izvesti no\u017enu fleksiju u le\u017ee\u0107em polo\u017eaju na spravi?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. No\u017ena fleksija u le\u017ee\u0107em polo\u017eaju s bu\u010dicom<\/h5>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i bez potrebe za spravom. Koristite <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\">ravnu<\/a>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\">podesivu klupu za vje\u017ebanje <\/a>i bu\u010dicu. Postavite bu\u010dicu na pod iza jednog kraja klupe. Lezite licem prema dolje na klupu, rukama uhvatite njezine rubove i dr\u017eite bu\u010dicu izme\u0111u stopala. Izdahnite dok povla\u010dite stopala prema stra\u017enjici. Ako vam se zdjelica po\u010dne dizati tijekom pokreta, razmislite o tome da ispod nje stavite smotani <a href=\"https:\/\/gymbeam.hr\/rucnici\">ru\u010dnik<\/a>&nbsp;ili <a href=\"\">manji roller<\/a>&nbsp;za potporu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-4.gif\" alt=\"Kako izvesti no\u017enu fleksiju u le\u017ee\u0107em polo\u017eaju s bu\u010dicom?\" class=\"wp-image-521729\" title=\"Kako izvesti no\u017enu fleksiju u le\u017ee\u0107em polo\u017eaju s bu\u010dicom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Sumo mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\">plo\u010dastim utezima<\/a>&nbsp;, postavljaju\u0107i stopala \u0161ire od \u0161irine ramena. Pobrinite se da su vam no\u017eni prsti i koljena okrenuti prema van. Savijte koljena i nagnite se naprijed prema \u0161ipki, zadr\u017eavaju\u0107i prirodnu zakrivljenost le\u0111a i dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Uhvatite \u0161ipku objema rukama koriste\u0107i nadhvat ili naizmjeni\u010dni hvat (jedna ruka iznad, druga ispod). \u0160irina hvata treba biti otprilike u \u0161irini ramena ili malo u\u017ea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i dok izdi\u0161ete postupno se uspravite koriste\u0107i aktivaciju mi\u0161i\u0107a na bedrima i stra\u017enjici. Po\u010dnite tako da ispru\u017eite koljena, a zatim glatko ispravite torzo. \u0160ipka bi trebala i\u0107i prema gore blizu va\u0161ih nogu. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaobljena le\u0111a, nekontrolirani pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/ezgif.com-optimize-1.gif\" alt=\"Kako izvesti sumo mrtvo dizanje?\" class=\"wp-image-521713\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtvo dizanje s girjom<\/h5>\n\n\n\n<p>Sumo mrtvo dizanje mo\u017eete izvoditi i s dvie girje. Stavite ih na tlo jednu do druge izme\u0111u stopala. Stopala bi vam trebala biti udaljena vi\u0161e od \u0161irine ramena, a no\u017eni prsti i koljena trebali bi biti okrenuti prema van. Zatim zgrabite obje girje i izvedite vje\u017ebu na isti na\u010din kao sa \u0161ipkom.<\/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\">7. Podizanje listova na spravi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Opteretite spravu odgovaraju\u0107om te\u017einom. No\u017enim prstima stanite na platformu, paze\u0107i da vam se pete prote\u017eu izvan nje. Oslonite ramena na oslonce. Dr\u017eite tijelo uspravno tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Koriste\u0107i kontrakciju listova, podignite pete i pritisnite cijelo tijelo u oslonce za ramena. Kada ste u ovom polo\u017eaju, mo\u017eete uklju\u010diti zadr\u017eavanje 1 &#8211; 2 sekunde, a zatim se vratiti u po\u010detni polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, ograni\u010deni raspon pokreta, neprimjereno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-optimize-9.gif\" alt=\"Kako izvesti podizanja listova na spravi?\" class=\"wp-image-521793\" title=\"Kako izvesti podizanja listova na spravi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Podizanje listova s bu\u010dicom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na klupu s ravnim le\u0111ima i stopalima smje\u0161tenim pribli\u017eno ispod koljena. Uzmite dvije bu\u010dice i postavite ih to\u010dno iznad koljena, dr\u017ee\u0107i ih okomito u odnosu na tlo. Lagano dr\u017eite bu\u010dice tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite pete kontrahiraju\u0107i mi\u0161i\u0107e listova, a u krajnjem polo\u017eaju mo\u017eete uklju\u010diti i zadr\u017eavanje od 1 &#8211; 2 sekunde. Zatim se kontrolirano vratite u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Ako \u017eelite pove\u0107ati raspon pokreta, mo\u017eete postaviti nisku stepenicu ispod vrhova no\u017enih prstiju.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, neprimjereno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-gif-maker-11.gif\" alt=\"Kako izvesti podizanja listova s bu\u010dicom?\" class=\"wp-image-521681\" title=\"Kako izvesti podizanja listova s bu\u010dicom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Podizanje listova sa \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Namjestite \u0161ipku na odgovaraju\u0107u visinu (ispod razine ramena) i opteretite ju plo\u010dastim utezima prema svojoj snazi kojom raspola\u017eete. Stanite ispod \u0161ipke, uhvatite ju objema rukama sa strane i podignite sa stalka. Napravite korak unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Podignite pete kontrahiraju\u0107i mi\u0161i\u0107e listova, a u krajnjem polo\u017eaju mo\u017eete uklju\u010diti i zadr\u017eavanje od 1 &#8211; 2 sekunde. Zatim se kontrolirano vratite u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, neprimjereno optere\u0107enje.<\/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\/2024\/01\/ezgif.com-gif-maker-12.gif\" alt=\"Kako izvesti podizanja listova sa \u0161ipkom?\" class=\"wp-image-521697\" title=\"Kako izvesti podizanja listova sa \u0161ipkom?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_jos_mozete_napraviti\"><\/span>\u0160to jo\u0161 mo\u017eete napraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodatne vje\u017ebe za donji dio tijela mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\"><strong>9 najboljih vje\u017ebi za stra\u017enjicu i noge<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete kreirati vje\u017ebu za gornji dio tijela na temelju fitness \u010dlanaka za <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\">ramena<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\">le\u0111a<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\">prsa<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\">trbu\u0161ne mi\u0161i\u0107e<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\">bicepse<\/a>, i <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\">tricepse<\/a>.<\/strong><\/li>\n\n\n\n<li>Zanima vas kako pravilno odabrati optere\u0107enje za trening? Vi\u0161e o tome mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\"><strong>Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/strong><\/a><\/li>\n\n\n\n<li>Ako \u017eelite saznati vi\u0161e o idealnom broju ponavljanja za vje\u017ebu na temelju va\u0161ih ciljeva, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\"><strong>Koliko ponavljanja trebate napraviti da izgubite te\u017einu ili dobijete mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Poku\u0161avate dobiti mi\u0161i\u0107nu masu, ali ne vidite rezultate? Onda ne smijete propustiti na\u0161e \u010dlanke: <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\"><strong>10 savjeta za zdravo debljanje<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\"><strong>\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e?<\/strong><\/a><\/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>Ako \u017eelite imati dobro definirana bedra i listove, mudar izbor je uklju\u010divanje vje\u017ebi iz dana\u0161njeg \u010dlanka u va\u0161u rutinu vje\u017ebanja. Razli\u010dite varijante \u010du\u010dnjeva, mrtvo dizanje, no\u017ene ekstenzije i pregibi nogu idealni su za <strong>vje\u017ebanje prednje, stra\u017enje i unutarnje strane bedara<\/strong>. Podizanja listova sa utegom ili na spravi klju\u010dna su za <strong>izgradnju snage i mase listova.<\/strong> Me\u0111utim, uvijek obratite pa\u017enju na pravilnu tehniku tijekom vje\u017ebi, jer \u0107e ona dati najbolje rezultate. Dodatno, podr\u017eite svoje napore kvalitetnom prehranom i adekvatnim vremenom za oporavak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, podijelite ga sa svojim prijateljima i inspirirajte ih idejama za vje\u017ebanje bedara i listova.<\/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\/pomagala-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Te\u017eite \u010dvrstim, sna\u017enim i dobro definiranim bedrima i listovima? Ako je to slu\u010daj, u svojoj rutini vje\u017ebanja ne biste trebali zanemariti vje\u017ebe istaknute u dana\u0161njem \u010dlanku. Tako\u0111er \u010dlanak pru\u017ea smjernice o ispravnim tehnikama i baca svjetlo na naj\u010de\u0161\u0107e pogre\u0161ke.<\/p>\n","protected":false},"author":129,"featured_media":521636,"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":[7478,7256,6404,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-533443","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-vjezbanje-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>9 najboljih vje\u017ebi za bedra i listove - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako oja\u010dati i tonirati noge? 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