{"id":541972,"date":"2024-05-03T14:47:26","date_gmt":"2024-05-03T12:47:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=541972"},"modified":"2024-05-03T14:47:28","modified_gmt":"2024-05-03T12:47:28","slug":"potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/","title":{"rendered":"Kako pravilno izvoditi potisak kukovima (hip thrust) za savr\u0161ene gluteuse? Top 6 varijacija"},"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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Sto_je_hip_thrust_odnosno_potisak_kukovima\" title=\"\u0160to je hip thrust odnosno potisak kukovima?\">\u0160to je hip thrust odnosno potisak kukovima?<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Zasto_se_rade_potisci_kukovima_5_najvecih_prednosti\" title=\"Za\u0161to se rade potisci kukovima? 5 najve\u0107ih prednosti\">Za\u0161to se rade potisci kukovima? 5 najve\u0107ih prednosti<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Kako_pravilno_izvoditi_potisak_kukovima\" title=\"Kako pravilno izvoditi potisak kukovima?\">Kako pravilno izvoditi potisak kukovima?<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Potisak_kukovima_kao_dio_plana_treninga\" title=\"Potisak kukovima kao dio plana treninga\">Potisak kukovima kao dio plana treninga<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#6_ucinkovitih_varijacija_potiska_kukovima\" title=\"6 u\u010dinkovitih varijacija potiska kukovima\">6 u\u010dinkovitih varijacija potiska kukovima<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Kako_krenuti_s_time\" title=\"Kako krenuti s time?\">Kako krenuti s time?<\/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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ciljate li na <strong>zaobljenije, \u010dvr\u0161\u0107e i ja\u010de gluteuse?<\/strong> Ako je tako, onda bi potisci kukovima definitivno trebali biti osnovni dio va\u0161eg re\u017eima vje\u017ebanja. Kada je rije\u010d o toniranju i oblikovanju gluteusa, oni mogu nadma\u0161iti \u010du\u010dnjeve, mrtvo dizanje ili iskorake u odre\u0111enim aspektima. Me\u0111utim, <strong>ovladavanje pravilnom tehnikom<\/strong> klju\u010dno je za iskori\u0161tavanje njihovih prednosti i izbjegavanje uobi\u010dajenih pogre\u0161aka. Prou\u010dit \u0107emo sve to 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<p>Dok ste bili u teretani, vjerojatno ste promatrali i mu\u0161karce i \u017eene kako sjede na podu s le\u0111ima naslonjenim na klupu, sa \u0161ipkom s optere\u0107enjem u razini kukova, pripremaju\u0107i se za hip thust koji se istaknuo kao glavna vje\u017eba za gluteuse posljednjih godina. Ovaj porast popularnosti uvelike je zaslu\u017ean treneru Bretu Contrerasu, poznatom kao <strong>The Glute Guy<\/strong>, koji je nedvojbeno najve\u0107i svjetski autoritet za vje\u017ebanje gluteusa. Isti\u010de da je jedinstvenost potiska kukovima u njegovoj <strong>sposobnosti postizanja pune ekstenzije kuka<\/strong>, \u0161to rezultira zna\u010dajnim skra\u0107ivanjem mi\u0161i\u0107nih vlakana gluteusa. Ova intenzivna aktivacija i ja\u010danje \u010dine potisak kukovima jednom od naju\u010dinkovitijih vje\u017ebi za oblikovanje zaobljenih i sna\u017enih gluteusa. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_hip_thrust_odnosno_potisak_kukovima\"><\/span>\u0160to je hip thrust odnosno potisak kukovima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne postoji \u010darobna tableta za pove\u0107anje gluteusa, i zbog toga postoji potisak kukovima. To je vje\u017eba u kojoj se gornjim dijelom le\u0111a <strong>naslanjate na klupu, nisku kutiju ili drugu povi\u0161enu platformu, sa stopalima na tlu i savijenim koljenima<\/strong>. Po\u010dinjete u sjede\u0107em polo\u017eaju na podu, a zatim kontrahiranjem gluteusa podi\u017eete zdjelicu prema gore dok kukovi ne dosegnu punu ekstenziju. U gornjem polo\u017eaju trup vam je paralelan s tlom. Upravo taj polo\u017eaj omogu\u0107uje maksimalnu anga\u017eiranost glutealnih mi\u0161i\u0107a.<\/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\">Koja je razlika izme\u0111u vje\u017ebe most i potiska kukovima?<\/h3>\n\n\n\n<p>Mnogi ljudi brkaju potisak kukovima s vje\u017ebom most. Obje su izvrsne za aktivaciju gluteusa, ali postoje razlike me\u0111u njima. Dok vam<strong> je tijekom potiska kukovima gornji dio tijela podignut, tijekom vje\u017ebe most vje\u017ebate s le\u0111ima na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" class=\"ek-link\">strunja\u010di<\/a>. <\/strong>Tako\u0111er se razlikuju po tome \u0161to se most \u010de\u0161\u0107e koristi kao vje\u017eba aktivacije samo s tjelesnom te\u017einom, dok je potisak kukovima popularniji s dodatnim <a href=\"https:\/\/gymbeam.hr\/utezi\" class=\"ek-link\">optere\u0107enjem<\/a>. Mo\u017eete ih kombinirati u svojoj rutini vje\u017ebanja<strong>.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/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 kako pravilno izvoditi vje\u017ebu most i njezine naju\u010dinkovitije varijante, sve \u0107ete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\">Vje\u017eba most: Top 10 varijanti za \u010dvr\u0161\u0107u i zaobljeniju stra\u017enjicu<\/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\/2024\/02\/iStock-1973488215-1124x749.jpg\" alt=\"\u010cemu slu\u017ei vje\u017eba potiska kukovima?\" class=\"wp-image-526655\" title=\"\u010cemu slu\u017ei vje\u017eba potiska kukovima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-2048x1365.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=\"Zasto_se_rade_potisci_kukovima_5_najvecih_prednosti\"><\/span>Za\u0161to se rade potisci kukovima? 5 najve\u0107ih prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potisak kukovima <strong>nije samo vje\u017eba za \u017eene koje \u017eude za savr\u0161enom stra\u017enjicom.<\/strong> Mu\u0161karci \u0107e tako\u0111er cijeniti njezin pozitivan u\u010dinak na razvoj mi\u0161i\u0107a i snage, kao i cjelokupnu sportsku izvedbu.<\/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. Prikladni su i za po\u010detnike i za napredne pojedince<\/h3>\n\n\n\n<p>Po\u010detnici mogu upravljati osnovnom varijacijom potiska kukovima koriste\u0107i samo svoju tjelesnu te\u017einu. Ova vje\u017eba <strong>nije tehni\u010dki zahtjevna kao npr. \u010du\u010dnjevi.<\/strong> Napredni pojedinci mogu pove\u0107ati te\u017einu dodavanjem optere\u0107enja kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\">\u0161ipka<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\">girja<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" class=\"ek-link\">elasti\u010dna traka za vje\u017ebanje<\/a>. \u0160tovi\u0161e, potisak kukovima manje je ograni\u010den vlastitom mobilno\u0161\u0107u (raspon pokreta u zglobovima) u odnosu na \u010du\u010dnjeve.<\/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. Poma\u017ee u razvoju jakih gluteusa<\/h3>\n\n\n\n<p>Hip thrust vje\u017ebe intenzivno anga\u017eiraju<strong> gluteus <em>minimus, medius<\/em> i <em>maximus<\/em><\/strong> mi\u0161i\u0107e, \u0161to rezultira sveobuhvatnim ja\u010danjem glutealnih mi\u0161i\u0107a. To dovodi do \u010dvr\u0161\u0107e, zaobljenije i ja\u010de stra\u017enjice. Takva pobolj\u0161anja nisu samo korisna za druge vje\u017ebe poput \u010du\u010dnjeva ili mrtvog dizanja, ve\u0107 tako\u0111er pobolj\u0161avaju izvedbu u raznim sportskim i svakodnevnim aktivnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim uklju\u010divanja glutealnih mi\u0161i\u0107a, tako\u0111er \u0107ete u manjoj mjeri uklju\u010diti <strong>mi\u0161i\u0107e zadnje lo\u017ee (stra\u017enja strana bedara), kvadricepse (prednja strana bedara)<\/strong> i aduktore bedara (unutarnja strana bedara). To ju \u010dini u\u010dinkovitom vje\u017ebom za donji dio tijela. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010cu\u010dnjevi vs potisak kukovima: Koja je vje\u017eba, prema studijama, bolja za gluteuse?<\/h4>\n\n\n\n<p>\u010cu\u010danj se smatra kraljem vje\u017ebi za donji dio tijela. Stoga se mnogi bodybuilderi i fitness entuzijasti \u010desto pitaju <strong>isplati li se raditi i potisak kukovima, s obzirom na to da su i \u010du\u010dnjevi<\/strong> u\u010dinkovita vje\u017eba za gluteuse. Sre\u0107om, stru\u010dnjaci su se po\u010deli baviti ovom temom, pru\u017eaju\u0107i znanstvene dokaze o u\u010dinkovitosti obje vje\u017ebe. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema studijama, i \u010du\u010dnjevi i potisak kukovima u\u010dinkovite su vje\u017ebe za izgradnju glutealnih mi\u0161i\u0107a. Me\u0111utim, kada se fokusirate na izgradnju i zaobljivanje stra\u017enjice, potisak kukovima mo\u017ee biti ne\u0161to bolji izbor. <strong>Mogu aktivirati glutealne mi\u0161i\u0107e (osobito gluteus maximus) s ve\u0107im intenzitetom.<\/strong> S druge strane, \u010du\u010dnjevi ciljaju mi\u0161i\u0107e na prednjoj strani bedara i aduktore (mi\u0161i\u0107e unutarnje strane bedara). Stoga, ako \u017eelite iskoristiti prednosti oba svijeta, uklju\u010dite obje vje\u017ebe 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<p>Sve o prednostima, pravilnoj tehnici i varijacijama \u010du\u010dnjeva mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" class=\"ek-link\"><strong>\u010cu\u010dnjevi: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za dom i teretanu<\/strong><\/a><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg\" alt=\"Prednosti potiska kukovima\" class=\"wp-image-526671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Mogu pomo\u0107i u postizanju seksi stra\u017enjice<\/h3>\n\n\n\n<p>Ako vam je<strong> cilj imati \u010dvrstu i zaobljenu stra\u017enjicu,<\/strong> onda svakako razmislite o uklju\u010divanju potisaka kukovima u svoj trening. Osim trenera Breta Contrerasa, u nju se kunu i mnogi natjecatelji u fitnessu i influenceri, poput  <a href=\"https:\/\/gymbeam.hr\/blog\/kayla-itsines-autorica-programa-bikini-body-guide-aplikacije-sweat-i-jedna-od-najpoznatijih-trenerica-fitnessa\/\" class=\"ek-link\">Kayle Itsines<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/michelle-lewin-neokrunjena-kraljica-fitnessa-s-instagrama-koja-se-kao-dijete-borila-s-usporenim-rastom\/\">Michelle Lewin<\/a>. To je u\u010dinkovita vje\u017eba za pove\u0107anje stra\u017enjice pri kojoj \u0107ete optere\u0107enje (\u0161ipku s plo\u010dastim utezima, bu\u010dicu) podizati prvenstveno glutealnim mi\u0161i\u0107ima. Kad im date izazov u vidu dovoljnog optere\u0107enja, stvarno \u0107e osjetiti \u017earenje. I tada se<strong> aktiviraju mehanizmi prilagodbe, poput rasta i ja\u010danja<\/strong>. S vremenom vam to mo\u017ee pomo\u0107i da postignete \u017eeljene seksi obline.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, cijelom procesu potrebno je pristupiti malo sustavnije. Osim vje\u017ebanja, postizanje zaobljene stra\u017enjice tako\u0111er zahtijeva prilago\u0111avanje prehrane i uskla\u0111ivanje oporavka. Sve va\u017ene informacije mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\"><strong>Kako zategnuti i oblikovati svoju 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\">4. Pospje\u0161uju brzinu i eksplozivnost u sportu<\/h3>\n\n\n\n<p>Ve\u0107 znate da vam potisak kukovima mo\u017ee pomo\u0107i da izgradite sna\u017enu stra\u017enjicu. Ta snaga nije korisna samo u teretani za dizanje te\u0161kih utega, ve\u0107 i u raznim sportovima. Klju\u010d le\u017ei u ja\u010danju gluteusa u potpuno ispru\u017eenom polo\u017eaju kuka, \u0161to se doga\u0111a u gornjoj fazi potiska kukom. Upravo <strong>u tom polo\u017eaju bokova stvara se snaga i eksplozivnost za ubrzanje, kao naprimjer u sprintu.<\/strong> Ovo ne koristi samo sprinterima, ve\u0107 i sporta\u0161ima poput nogometa\u0161a ili ko\u0161arka\u0161a koji trebaju ubrzati tijekom igre kako bi sustigli protivnika ili se otrgnuli tijekom napada na gol ili ko\u0161. Studije tako\u0111er potvr\u0111uju da<strong> izvo\u0111enje potisaka kukovima s velikim optere\u0107enjem malo ispod maksimalnog kapaciteta <\/strong>mo\u017ee dovesti do<strong> ubrzanja u sprintu.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/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. Mogu pobolj\u0161ati ravnote\u017eu i oja\u010dati mi\u0161i\u0107e donjeg dijela le\u0111a<\/h3>\n\n\n\n<p>Sna\u017eni gluteusi dobro \u0107e do\u0107i i u svakodnevnom \u017eivotu. Igraju klju\u010dnu ulogu u uobi\u010dajenim pokretima poput <strong>hodanja, uspinjanja uz stepenice ili podizanja te\u0161kih predmeta s tla.<\/strong> Dodatno, mi\u0161i\u0107i oko kukova doprinose odr\u017eavanju ravnote\u017ee tijekom bilo kojeg pokreta. \u0160tovi\u0161e, uz pravilnu tehniku potiska kukovima, dolazi i do ja\u010danja mi\u0161i\u0107a u donjem dijelu le\u0111a i oko kralje\u017enice (erector spinae). Posljedi\u010dno, ova vje\u017eba mo\u017ee poslu\u017eiti i kao <strong>preventiva protiv bolova u le\u0111ima.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/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 o isprobavanju <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\">20 vje\u017ebi koje mogu pomo\u0107i kod bolova u le\u0111ima.<\/a><\/strong><\/li>\n\n\n\n<li>Za uvid u to \u0161to uzrokuje nelagodu pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\"><strong>Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njeno uklanjanje<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/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=\"64681,51223,55867,68977,49003,74329,51190,49009,51217,73123,53680\" ><\/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_potisak_kukovima\"><\/span>Kako pravilno izvoditi potisak kukovima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Izvu\u0107i \u0107ete najvi\u0161e iz ove vje\u017ebe kada nau\u010dite pravilnu tehniku.<\/strong> Osim same vje\u017ebe bitan je i izbor <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\">ravne klupe<\/a> na koju \u0107ete se nasloniti. Idealno bi trebala biti oko 33 &#8211; 48 cm visine.<\/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. Po\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sjednite na tlo le\u0111ima okrenutim prema klupi.<\/li>\n\n\n\n<li>Postavite gornji dio le\u0111a, odmah ispod lopatica, uz klupu. Ako vje\u017ebate s te\u017einom vlastitog tijela, oslonite se nadlakticama (tricepsom) na klupu. Ruke mo\u017eete staviti na bokove ili ih stisnuti u \u0161ake.<\/li>\n\n\n\n<li>Ako koristite \u0161ipku, povucite ga iznad kukova i uhvatite ga objema rukama uz bokove. Pazite da \u0161ipku ispravno postavite iznad zdjelice, paze\u0107i da je u sredini i da nije nagnuta na jednu stranu. Za dodatnu udobnost mo\u017eete koristiti <a href=\"https:\/\/gymbeam.hr\/barbell-pad-gymbeam.html\">podlogu<\/a> ili oko nje omotati malu <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\">prostirku<\/a> ili <a href=\"https:\/\/gymbeam.hr\/rucnici\">ru\u010dnik<\/a>.<\/li>\n\n\n\n<li>Savijte koljena i privucite ih prema kukovima dok vam potkoljenice ne budu okomite na tlo (pribli\u017eno kut od 90\u00b0 izme\u0111u tla i potkoljenica) kada podi\u017eete zdjelicu (paralelno s tlom). Ovo \u0107e primarno anga\u017eirati glutealne mi\u0161i\u0107e, a ne bedra. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Dr\u017eite stopala ili samo pete na podu i postavite ih otprilike u \u0161irini ramena. Koljena i no\u017eni prsti trebali bi biti blago okrenuti prema van.<\/li>\n\n\n\n<li>Dr\u017eite glavu u ravnini s kralje\u017enicom i gledajte naprijed tijekom cijelog pokreta.<\/li>\n\n\n\n<li>Budu\u0107i da se ljudska anatomija razlikuje (poput duljine bedra i potkoljenice), pojedincima mogu biti udobni malo druga\u010diji po\u010detni polo\u017eaji. Stoga eksperimentirajte s polo\u017eajem stopala (\u0161irina, kut, podizanje no\u017enih prstiju) tijekom vje\u017ebe kako biste prona\u0161li svoj optimalni polo\u017eaj, maksimiziraju\u0107i anga\u017eman gluteusa &#8211; takozvani &#8220;sweet spot&#8221;.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg\" alt=\"Kako pravilno izvesti potisak kukovima?\" class=\"wp-image-526687\" title=\"Kako pravilno izvesti potisak kukovima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Izvo\u0111enje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uklju\u010dite svoj core kako biste za\u0161titili kukove od preoptere\u0107enja.<\/li>\n\n\n\n<li>Izdahnite i polako podignite zdjelicu prema gore, fokusiraju\u0107i se na kontrakciju glutealnih mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Pritisnite stopala u tlo za bolju stabilnost i pove\u0107anu aktivaciju gluteusa. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/li>\n\n\n\n<li>Podignite zdjelicu do visine u kojoj vam je tijelo paralelno s podom. U ovom polo\u017eaju va\u0161a bedra i potkoljenice trebaju \u010diniti kut od 90\u00b0. Va\u0161a zdjelica je lagano uvu\u010dena, \u0161to tako\u0111er poma\u017ee aktivirati glutealne mi\u0161i\u0107e dok \u0161titi donji dio le\u0111a.<\/li>\n\n\n\n<li>U gornjem polo\u017eaju izvedite zadr\u017eavanje od 1 &#8211; 2 sekunde uz maksimalnu kontrakciju glutealnih mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Udahnite i kontrolirano spustite zdjelicu prema dolje.<\/li>\n\n\n\n<li>U donjem polo\u017eaju lagano dotaknite pod stra\u017enjicom i zatim 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 pri izvo\u0111enju potiska kukovima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ograni\u010deni raspon pokreta.<\/li>\n\n\n\n<li>Nedovoljna aktivacija glutealnih mi\u0161i\u0107a i corea.<\/li>\n\n\n\n<li>Pretjerano savijanje donjeg dijela le\u0111a (previsoko podizanje zdjelice).<\/li>\n\n\n\n<li>Nekontrolirani pokreti.<\/li>\n\n\n\n<li>Stopala predaleko od kukova.<\/li>\n\n\n\n<li>Savijanje vrata.<\/li>\n\n\n\n<li>Lo\u0161e odabrano optere\u0107enje pri izvo\u0111enju potiska kukovima s otporom.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg\" alt=\"Uobi\u010dajene pogre\u0161ke pri izvo\u0111enju potiska kukovima\" class=\"wp-image-526703\" title=\"Uobi\u010dajene pogre\u0161ke pri izvo\u0111enju potiska kukovima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-2048x1365.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=\"Potisak_kukovima_kao_dio_plana_treninga\"><\/span>Potisak kukovima kao dio plana treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanje potisaka kukovima u svaki trening vjerojatno nije najbolja ideja. Mogli biste prenapregnuti ne samo glutealne mi\u0161i\u0107e nego i kukove. Me\u0111utim, izvo\u0111enje samo jednom mjese\u010dno vjerojatno ne\u0107e dati nikakve rezultate. Stoga je klju\u010dno prona\u0107i neku zlatnu sredinu i na razuman na\u010din<strong>&nbsp;uklju\u010diti ovu vje\u017ebu&nbsp;u svoj <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\">plan treninga<\/a>.<\/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>U plan treninga usmjeren na gluteus, najbolje je uklju\u010diti potisak kukovima 1 do 2 puta tjedno.<\/li>\n\n\n\n<li>Za potiske kukovima s tjelesnom te\u017einom mo\u017eete ih uklju\u010diti do 3 puta tjedno.<\/li>\n\n\n\n<li>Broj serija se kre\u0107e od 3 do 6 ovisno o koli\u010dini optere\u0107enja i ostalim vje\u017ebama u treningu.<\/li>\n\n\n\n<li>Uklju\u010dite odmor od 30 do 90 sekundi izme\u0111u serija.<\/li>\n\n\n\n<li>Ako vam je cilj pove\u0107ati snagu, a di\u017eete utege malo ispod va\u0161eg maksimuma (80 do 95 %), produljite vrijeme odmora do 4 minute.<\/li>\n\n\n\n<li>Broj ponavljanja za osnovnu varijantu bez dodatnog optere\u0107enja je 15 do 20.<\/li>\n\n\n\n<li>Izvodite varijacije s dodanom te\u017einom u ponavljanjima od 8 do 15.<\/li>\n\n\n\n<li>Za trening usmjeren na snagu s velikim utezima, ciljajte na 2 do 6 ponavljanja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju druge vje\u017ebe koje mogu pomo\u0107i u ja\u010danju i oblikovanju va\u0161ih gluteusa i bedara, pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\"><strong>9&nbsp;najboljih vje\u017ebi za gluteuse 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\">Kako raditi potisak kukovima za one napredne?<\/h3>\n\n\n\n<p>Ako bez problema mo\u017eete izvesti 15 do 20 ponavljanja bez osje\u0107aja umora u mi\u0161i\u0107ima, vjerojatno morate mi\u0161i\u0107ima dati novi poticaj za daljnji rast i ja\u010danje. Ovi savjeti za trening mogli bi vam pomo\u0107i u tome:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Opteretite \u0161ipku<strong> ve\u0107im utegom <\/strong>ili upotrijebite te\u017eu girju ili bu\u010dicu.<\/li>\n\n\n\n<li>Postupno <strong>smanjite duljinu odmora<\/strong> izme\u0111u vje\u017ebi za 10 sekundi.<\/li>\n\n\n\n<li><strong>Uklju\u010dite superserije<\/strong> tijekom kojih izvodite 2 ili vi\u0161e varijanti ove vje\u017ebe zaredom bez odmora. Naprimjer, nakon serije s girjom odmah nastavite seriju uz kori\u0161tenje vlastite tjelesne te\u017eine.<\/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 dobar trening kod ku\u0107e bez ikakve opreme? 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\/\"><strong>Kako vje\u017ebanje kod ku\u0107e u\u010diniti izazovnijim \u010dak i bez fitness opreme<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_ucinkovitih_varijacija_potiska_kukovima\"><\/span>6 u\u010dinkovitih varijacija potiska kukovima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi korak u savladavanju ove vje\u017ebe je <strong>u\u010denje pravilne tehnike s vlastitom tjelesnom te\u017einom.<\/strong> Sve \u0161to vam za to treba je <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\">ravna klupa<\/a>, &nbsp;<a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\">manja kutija<\/a> ili \u010dak kau\u010d koji imate kod ku\u0107e. Nakon \u0161to svladate osnovnu varijaciju, mo\u017eete dodati otpor pomo\u0107u elasti\u010dne trake az vje\u017ebanje ili utega kao \u0161to su \u0161ipka, bu\u010dica, girja ili \u010dak &nbsp;<a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\">power bag<\/a>. Neke teretane tako\u0111er imaju sprave posebno za potisak kukovima koje se \u010desto nazivaju i <strong>booty builderima<\/strong>. Ove sprave usmjeravaju va\u0161e kretanje, tako da nisu toliko zahtjevne u smislu tehnike, ali va\u017eno je odabrati pravu koli\u010dinu otpora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako u svoj trening planirate uklju\u010diti potisak kukovima s optere\u0107enjem, ne zaboravite se prethodno dobro zagrijati i pokrenuti tijelo. Nakon nekoliko minuta <strong>zagrijavanja<\/strong> (kao \u0161to je kori\u0161tenje &nbsp;<a href=\"https:\/\/gymbeam.hr\/air-bike-gymbeam.html\">air bikea<\/a>, brzo hodanje na traci za tr\u010danje ili <a href=\"https:\/\/gymbeam.hr\/uzad\">preskakanje u\u017eeta<\/a>), usredoto\u010dite se na <strong>mobilizaciju zglobova cijelog tijela<\/strong>, posebno kukova, koljena i gle\u017enjeva. Nakon toga, izvedite oko 2 serije potisaka kukovima koriste\u0107i vlastitu tjelesnu te\u017einu kako biste <strong>aktivirali glutealne mi\u0161i\u0107e<\/strong>. Tek nakon toga treba prije\u0107i na kori\u0161tenje utega koje s vremenom mo\u017eete postupno pove\u0107avati.<\/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. Potisak kukovima s tjelesnom te\u017einom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na pod s gornjim dijelom le\u0111a naslonjenim na klupu, dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Savijte ruke u laktovima, stavite ih na klupu iza sebe, a ruke stavite na kukove. Povucite stopala prema kukovima, dr\u017ee\u0107i cijelo stopalo ili samo pete na tlu tijekom cijele vje\u017ebe. Stopala trebaju biti otprilike u \u0161irini ramena, a koljena blago okrenuta prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite zdjelicu prema gore dok vam trup ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim polako kontrolirano spustite zdjelicu. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/01-s-vlastni-vahou.gif\" alt=\"Kako izvoditi potisak kukovima s tjelesnom te\u017einom?\" class=\"wp-image-526724\" title=\"Kako izvoditi potisak kukovima s tjelesnom te\u017einom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Jednono\u017eni potisak kukovima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo s gornjim dijelom le\u0111a naslonjenim na klupu, dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Savijte ruke u laktovima i oslonite ih na klupu, stavljaju\u0107i ruke na bokove. Pribli\u017eite pete bokovima i postavite ih jednu uz drugu. Jedno stopalo dr\u017eite ravno na tlu, a drugo podignite nekoliko centimetara iznad poda.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i anga\u017eiraju\u0107i glutealne mi\u0161i\u0107e podignite zdjelicu i istovremeno podignite savijenu nogu. U gornjem polo\u017eaju, kada vam je torzo paralelan s tlom, izvedite zadr\u017eavanje od 1 do 2 sekunde dok aktivno ste\u017eete gluteuse. Zatim spustite zdjelicu na kontrolirani na\u010din i odmah nastavite s drugim ponavljanjem koriste\u0107i istu nogu. Nakon dovr\u0161etka seta zamijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/03-single-leg.gif\" alt=\"Kako izvoditi jednono\u017eni potisak kukovima?\" class=\"wp-image-526756\" title=\"Kako izvoditi jednono\u017eni potisak kukovima?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jo\u0161 jedna varijanta vje\u017ebe:<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">1. Jednono\u017eni hip thrust s girjom<\/h4>\n\n\n\n<p>Ovu vje\u017ebu mo\u017eete u\u010diniti izazovnijom dodavanjem te\u017eine u obliku <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\">girje<\/a><span style=\"font-size: 1rem\">. Stavite ju na bokove na stranu potporne noge i dr\u017eite se za ru\u010dku s obje ruke. Zatim izvedite vje\u017ebu kao \u0161to biste to u\u010dinili u varijaciji s tjelesnom te\u017einom.<\/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. Potisak kukovima sa \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo s gornjim dijelom le\u0111a naslonjenim na klupu, dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Stavite \u0161ipku, samu ili s utezima, na kukove. Podignite stopala prema bokovima i pustite ih da le\u017ee ravno na tlu, bilo cijelim ili samo petama. Ra\u0161irite ih pribli\u017eno u \u0161irini ramena i lagano nagnite koljena prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i uklju\u010dite gluteuse da kontrolirano podignete kukove sa \u0161ipIzvo\u0111enje: Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite kukove s girjom dok vam torzo ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrahiranje gluteusa. Zadr\u017eite sekundu ili dvije, a zatim polako kontrolirano spustite kukove natrag. Nastavite sa sljede\u0107im ponavljanjem.kom prema gore dok vam torzo ne bude paralelan s tlom. Usredoto\u010dite se na kontrahiranje gluteusa u gornjem polo\u017eaju na sekundu ili dvije. Zatim kontrolirano spustite kukove prema dolje. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, ograni\u010deni raspon pokreta, neodgovaraju\u0107i odabir optere\u0107enja.<\/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\/2024\/02\/02-s-osou.gif\" alt=\"Kako izvoditi potisak kukovima sa \u0161ipkom?\" class=\"wp-image-526740\" title=\"Kako izvoditi potisak kukovima sa \u0161ipkom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Potisak kukovima s girjom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo s gornjim dijelom le\u0111a naslonjenim na klupu, dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Postavite<a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\"> girju<\/a> otprilike u sredinu izme\u0111u kostiju va\u0161e zdjelice. Podignite stopala prema bokovima i oslonite ih ravno na tlo ili samo na pete. Postavite stopala otprilike u \u0161irinu ramena i usmjerite koljena lagano prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite kukove s girjom dok vam torzo ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrahiranje gluteusa. Zadr\u017eite sekundu ili dvije, a zatim polako kontrolirano spustite kukove natrag. Nastavite sa sljede\u0107im ponavljanjem. Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite kukove s girjom dok vam torzo ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrahiranje gluteusa. Zadr\u017eite sekundu ili dvije, a zatim polako kontrolirano spustite kukove natrag. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, ograni\u010deni raspon pokreta, neodgovaraju\u0107i odabir optere\u0107enja.<\/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\/2024\/02\/04-Kettlebell-oprava.gif\" alt=\"Kako izvoditi potisak kukovima s girjom?\" class=\"wp-image-526772\" title=\"Kako izvoditi potisak kukovima s girjom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Potisak kukovima s bu\u010dicom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo s gornjim dijelom le\u0111a naslonjenim na <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" class=\"ek-link\">klupu<\/a>, dr\u017ee\u0107i glavu u liniji s kralje\u017enicom. Stavite <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">bu\u010dicu<\/a> na kuk i uhvatite je objema rukama sa strane. Pomaknite stopala prema bokovima i polo\u017eite ih ravno na tlo, bilo cijelim ili samo petama. Ra\u0161irite ih pribli\u017eno u \u0161irini ramena i lagano nagnite koljena prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite kukove s elasti\u010dnom trakom s petljama dok vam trup ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim kontrolirano spustite kukove prema dolje. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, ograni\u010deni raspon pokreta, neodgovaraju\u0107i odabir optere\u0107enja.<\/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\/2024\/02\/05-S-Jednoruckou-oprava.gif\" alt=\"Kako izvoditi potisak kukovima s bu\u010dicom?\" class=\"wp-image-526788\" title=\"Kako izvoditi potisak kukovima s bu\u010dicom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Potisak kukovima s trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na tlo s gornjim dijelom le\u0111a naslonjenim na klupu i dr\u017eite glavu u ravnini s kralje\u017enicom. Zatim postavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\">elasti\u010dnu traku s petljama<\/a>&nbsp;iznad koljena. Podignite stopala prema bokovima i pustite ih da le\u017ee ravno na tlu, bilo cijelim ili samo petama. Ra\u0161irite ih pribli\u017eno u \u0161irini ramena i lagano nagnite koljena prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte svoj core. Izdahnite i glutealnim mi\u0161i\u0107ima kontrolirano podignite kukove s elasti\u010dnom trakom s petljama dok vam trup ne bude paralelan s tlom. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite sekundu ili dvije, a zatim kontrolirano spustite kukove prema dolje. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju, savijanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, ograni\u010deni raspon pokreta, neodgovaraju\u0107i odabir optere\u0107enja.<\/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\/2024\/02\/06-Feet-elevated-hip-thurst-oprava.gif\" alt=\"Kako izvoditi potisak kukovima s trakom za vje\u017ebanje?\" class=\"wp-image-526804\" title=\"Kako izvoditi potisak kukovima s trakom za vje\u017ebanje?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_krenuti_s_time\"><\/span>Kako krenuti s time?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vje\u017ebe za gluteus bez utega 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\/\">Dobijte \u010dvrstu i zaobljenu stra\u017enjicu bez utega. Isprobajte vje\u017ebanje s trakom za vje\u017ebanje<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete vje\u017ebati s vlastitom tjelesnom te\u017einom prate\u0107i savjete iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\">Kako poraditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za zaobljene i \u010dvrste gluteuse<\/a><\/strong><\/li>\n\n\n\n<li>Imate li pristup girjama? Ako je tako, mo\u017eete uklju\u010diti dodatne vje\u017ebe za donji dio tijela u svoju rutinu vje\u017ebanja vode\u0107i se \u010dlankom: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\">8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge<\/a><\/strong><\/li>\n\n\n\n<li>Ako ve\u0107 neko vrijeme radite na gluteusima i niste sigurni grije\u0161ite li, \u010dlanak \u201c<strong><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, oblije i \u010dvr\u0161\u0107e stra\u017enjice<\/a><\/strong>\u201d mogao bi vam pomo\u0107i.<\/li>\n\n\n\n<li>\u017delite vje\u017ebati gluteuse u udobnosti svog doma? Tada isprobajte vje\u017ebe iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-straznjicu-za-doma\/\">Ku\u0107ni trening za noge i stra\u017enjicu: 14 u\u010dinkovitih vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li>\u010clanak \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\">Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/a><\/strong>\u201d mo\u017ee vam pomo\u0107i pri odabiru odgovaraju\u0107ih utega.<\/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>Potisak kukovima u\u010dinkovita je vje\u017eba za <strong>ja\u010danje glutealnih mi\u0161i\u0107a i razvijanje zaobljene stra\u017enjice.<\/strong> Osim pobolj\u0161anja oblina s estetske strane, mo\u017ee doprinijeti i <strong>pobolj\u0161anju performansi u sprintu i svakodnevnom kretanju.<\/strong> Ova vje\u017eba stoga mo\u017ee koristiti sporta\u0161ima snage, kao i nogometa\u0161ima, ko\u0161arka\u0161ima ili sprinterima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, klju\u010dno je svladati pravilnu tehniku, a zatim postupno pove\u0107avati te\u017einu kako bi se maksimizirale prednosti. <strong>Uklju\u010dite potiske kukovima s optere\u0107enjem u svoju rutinu treninga 1 do 2 puta tjedno.<\/strong> Me\u0111utim, kada koristite samo svoju tjelesnu te\u017einu, ovu vje\u017ebu mo\u017eete uklju\u010diti \u010de\u0161\u0107e, \u010dak i prije svakog treninga donjeg dijela tijela kao aktivacijsku vje\u017ebu. Uvijek dajte prednost adekvatnom oporavku i nadopunite svoje rezultate kvalitetnom prehranom.<\/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 to sa svojim prijateljima i proslijedite savjete za varijacije vje\u017ebe potiska kukovima.<\/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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Potisak kukovima (hip thrust) izvrsna je vje\u017eba za svakoga tko \u017eeli posti\u0107i jake i savr\u0161eno oblikovane gluteuse. Kako to pravilno izvesti koriste\u0107i samo svoju tjelesnu te\u017einu, \u0161ipku ili neku drugu opremu?<\/p>\n","protected":false},"author":129,"featured_media":526623,"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":[7256,6452,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-541972","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-snage-hr","9":"tag-vjezbe-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>Kako pravilno izvoditi potisak kukovima (hip thrust) za savr\u0161ene gluteuse? Top 6 varijacija - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Potisak kukovima je odli\u010dan za \u010dvrstu, sna\u017enu i zaobljenu stra\u017enjicu za po\u010detnike i napredne. Kako to raditi koriste\u0107i svoju tjelesnu te\u017einu, \u0161ipku i drugu opremu?\" \/>\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\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako pravilno izvoditi potisak kukovima (hip thrust) za savr\u0161ene gluteuse? Top 6 varijacija - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Potisak kukovima je odli\u010dan za \u010dvrstu, sna\u017enu i zaobljenu stra\u017enjicu za po\u010detnike i napredne. 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