{"id":570976,"date":"2024-06-07T19:27:37","date_gmt":"2024-06-07T17:27:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=570976"},"modified":"2024-06-07T19:27:38","modified_gmt":"2024-06-07T17:27:38","slug":"ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/","title":{"rendered":"Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e: put do six-packa i sna\u017enog corea"},"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\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/#Kako_izvoditi_kruzni_trening_za_trbusne_misice\" title=\"Kako izvoditi kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e?\">Kako izvoditi kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e?<\/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\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/#6_vjezbi_za_kruzni_trening_za_trbusne_misice\" title=\"6 vje\u017ebi za kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e\">6 vje\u017ebi za kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e<\/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\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/#Kamo_dalje\" title=\"Kamo dalje?\">Kamo dalje?<\/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\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Postoje samo dvije vrste ljudi: oni koji vole vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e i oni koji ih izbjegavaju kao \u0161to strongmeni izbjegavaju kardio. Unato\u010d tome, svi se sla\u017eu da, osim ako niste dobili na genetskoj lutriji, <strong> ne\u0107ete posti\u0107i zategnuti trbuh bez redovite tjelovje\u017ebe.<\/strong> U\u010dinkovit na\u010din da to postignete jest kroz dobro osmi\u0161ljen kru\u017eni trening. Dana\u0161nji kru\u017eni trening sadr\u017ei u\u010dinkovite vje\u017ebe koje<strong> i po\u010detnici i napredni sporta\u0161i<\/strong> mogu uklju\u010diti u svoju rutinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kru\u017eni trening vrsta je treninga gdje prelazite s jedne vje\u017ebe na drugu dok ne zavr\u0161ite cijeli set. Izme\u0111u pojedinih vje\u017ebi obi\u010dno ima kratkih odmora ili ih uop\u0107e nema. To je uistinu <strong>intenzivan trening koji vam \u0161tedi vrijeme.<\/strong> Jo\u0161 je jedna prednost kru\u017enog treninga to \u0161to vam <strong>ne treba nikakva oprema<\/strong> za njega, zbog \u010dega se mo\u017ee izvesti kod ku\u0107e ili bilo gdje drugdje. Ako ga \u017eelite u\u010diniti izazovnijim, mo\u017eete isprobati te\u017ee varijacije s dodatnim utezima, koje su tako\u0111er navedene za svaku vje\u017ebu. Stoga, svatko tko \u017eeli <strong>oja\u010dati i isklesati trbu\u0161ne mi\u0161i\u0107e<\/strong> mo\u017ee ga uklju\u010diti 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izvoditi_kruzni_trening_za_trbusne_misice\"><\/span>Kako izvoditi kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom kru\u017enom treningu na\u0107i \u0107ete vje\u017ebe koje ciljaju <strong>ravne trbu\u0161ne mi\u0161i\u0107e, kose trbu\u0161ne mi\u0161i\u0107e, donje trbu\u0161ne mi\u0161i\u0107e<\/strong> i tako\u0111er <strong>mi\u0161i\u0107e corea.<\/strong> To \u0107e vam pomo\u0107i da radite na razvoju <a href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">six-packa<\/a>, kao i dubokih mi\u0161i\u0107a, koji su va\u017eni za odr\u017eavanje stabilnosti tijela tijekom svakog pokreta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete uklju\u010diti kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e samostalno ili ga dodati u seriju za drugu mi\u0161i\u0107nu skupinu. Za vidljive rezultate poku\u0161ajte <strong>ga raditi 2 \u2013 3 puta tjedno.<\/strong> Postupno pove\u0107avajte broj ponavljanja i pove\u0107avajte intenzitet skra\u0107ivanjem razdoblja odmora izme\u0111u vje\u017ebi. Nakon \u0161to savladate osnovnu verziju, mo\u017eete se prebaciti na zahtjevnije varijacije pomo\u0107u opreme. <mark class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/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 \u017eelite izgubiti masne naslage s trbuha i istovremeno isklesati trbu\u0161ne mi\u0161i\u0107e, svakako pro\u010ditajte prakti\u010dne savjete u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\"><strong>Izgubite masne naslage s trbuha i do\u0111ite u formu uz na\u0161 jednostavni vodi\u010d<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e\" class=\"wp-image-566289\" title=\"Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako nastaviti s kru\u017enim treningom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u nastavku \u0107ete prona\u0107i 6 vje\u017ebi<\/li>\n\n\n\n<li>postupno izvodite 8 \u2013 20 ponavljanja svake vje\u017ebe<\/li>\n\n\n\n<li>odmarajte se najvi\u0161e 30 sekundi izme\u0111u vje\u017ebi<\/li>\n\n\n\n<li>uklju\u010dite 1 \u2013 2 minute odmora izme\u0111u serija<\/li>\n\n\n\n<li>napravite 3 \u2013 4 pune serije<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vje\u017ebate prvenstveno kod ku\u0107e i \u017eelite posti\u0107i najbolje rezultate, ne\u0107ete se sna\u0107i bez plana treninga. \u010clanak \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti odgovaraju\u0107i program za vje\u017ebanje kod ku\u0107e?<\/strong><\/a>\u201d pomo\u0107i \u0107e vam u tome.<\/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=\"44254,46033,28792,86527,36346,47629,47629,53353,53347,53347,77725,49021\" ><\/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=\"6_vjezbi_za_kruzni_trening_za_trbusne_misice\"><\/span>6 vje\u017ebi za kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ovaj kru\u017eni trening potrebna vam je samo <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">podloga<\/a> i dovoljno prostora oko vas. Prije vje\u017ebanja svakako se lagano zagrijte aktivnostima poput tr\u010danja na mjestu ili <a href=\"https:\/\/gymbeam.hr\/uzad\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">preskakanja vija\u010de<\/a>. Na kraju, kao dio rutine hla\u0111enja, mo\u017eete dodati kratko istezanje.<\/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. Podizanja ruku i nogu (sklopke)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a s rukama ispru\u017eenima iznad glave. Noge dr\u017eite ravno i podignite ih nekoliko centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok anga\u017eirate trbu\u0161ne mi\u0161i\u0107e kako biste podigli glavu i cijeli torzo s podloge. Istovremeno savijte noge i privucite koljena prsima. Pru\u017eite ruke prema stopalima. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje le\u0111a.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom?<\/strong> Stavite <a href=\"https:\/\/gymbeam.hr\/neoprenska-bucica-hex-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dicu<\/a> izme\u0111u stopala ili dr\u017eite jednu u rukama, ili pri\u010dvrstite <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege na gle\u017enjeve<\/a> kako biste pove\u0107ali otpor.<\/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\/05\/Vups.gif\" alt=\"Kako izvoditi podizanja ruku i nogu?\" class=\"wp-image-566392\" title=\"Kako izvoditi podizanja ruku i nogu?\"\/><\/figure>\n<\/div>\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.&nbsp;Vo\u017enja bicikla<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a i podignite ravne noge nekoliko centimetara od tla. Vrhovima prstiju lagano dodirnite bo\u010dne strane glave i dr\u017eite laktove otvorenima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte trbu\u0161ne mi\u0161i\u0107e i privucite lijevo koljeno desnom laktu, zatim odmah privucite desno koljeno lijevom laktu. Nastavite s tim dinami\u010dnim izmjeni\u010dnim pokretom privla\u010de\u0107i donje udove laktovima. Usredoto\u010dite se na disanje tijekom vje\u017ebe i pazite da ne podi\u017eete donji dio le\u0111a s podloge.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano pritiskanje ruku u glavu, ograni\u010den opseg pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijanje donjeg dijela le\u0111a.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom?<\/strong> Upotrijebite <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege za gle\u017enjeve <\/a> ili stavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">traku za otpor<\/a> oko stopala. Izvodite vje\u017ebu isto kao i osnovnu verziju.<\/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\/05\/Bicycle.gif\" alt=\"Kako izvoditi vo\u017enju bicikla?\" class=\"wp-image-566312\" title=\"Kako izvoditi vo\u017enju bicikla?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Dodirivanje petom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a s glavom na prostirci i rukama uz tijelo. Lagano savijte koljena i podignite ih gore.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok glatko spu\u0161tate jednu nogu prema podlozi, lagano je dodiruju\u0107i petom, zatim udahnite dok je podi\u017eete natrag. Ponovite drugom nogom. Kako biste smanjili te\u017einu vje\u017ebe, vi\u0161e savijte koljena.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijanje donjeg dijela le\u0111a.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom? <\/strong>Stavite traku za otpor s manjim otporom oko stopala ili spu\u0161tajte obje noge istovremeno prema podlozi umjesto jednu po jednu.<\/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\/05\/Single-leg-drops.gif\" alt=\"Kako izvoditi dodirivanja petom?\" class=\"wp-image-566376\" title=\"Kako izvoditi dodirivanja petom?\"\/><\/figure>\n<\/div>\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\">4.&nbsp;Trbu\u0161njaci od lakta do koljena<\/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 i podignite ravne noge nekoliko centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok anga\u017eirate trbu\u0161ne mi\u0161i\u0107e da savijete koljena i privu\u010dete ih glavi. Zatim podignite zdjelicu nekoliko centimetara od tla. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirano kretanje, nedovoljna aktivacija trbu\u0161nih mi\u0161i\u0107a, savijanje donjeg dijela le\u0111a.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom? <\/strong>Dr\u017eite malu <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dicu<\/a> stopalima i izvodite vje\u017ebu na isti na\u010din.<\/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\/05\/Reverse.gif\" alt=\"Kako izvoditi trbu\u0161njake od lakta do koljena?\" class=\"wp-image-566344\" title=\"Kako izvoditi trbu\u0161njake od lakta do koljena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Penja\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Stavite dlanove, ra\u0161irenih prstiju, ispod ramena, ali malo \u0161ire od \u0161irine ramena. Ramena bi trebala biti odmaknuta od u\u0161iju, a lopatice stisnute jedna uz drugu. Aktivirajte core i nastojte odr\u017eati ravnu liniju tijela. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate jedno koljeno i povla\u010dite ga prema laktu ispru\u017eene ruke. Zatim vratite nogu u po\u010detni polo\u017eaj i odmah ponovite na drugu stranu. Di\u0161ite glatko i dinami\u010dno izmjenjujte pokrete privla\u010denja koljena laktovima.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, bokovi tonu prema tlu, pretjerano podizanje zdjelice gore, nedovoljan opseg pokreta.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom? <\/strong>Oslonite se rukama na poluloptu (napuhana strana prema gore), <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">loptu za pilates<\/a> ili <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\">slam ball<\/a>. Tako\u0111er mo\u017eete upotrijebiti <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">prsluk 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Mountain-climer.gif\" alt=\"Kako izvoditi penja\u010de?\" class=\"wp-image-566328\" title=\"Kako izvoditi penja\u010de?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank s dodirivanjem ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete jednu ruku i dodirujete dlanom suprotno rame. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite isti pokret drugom rukom. Nastavite taj niz dok ne zavr\u0161ite ukupno 8 \u2013 16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, bokovi tonu prema tlu, pretjerano podizanje zdjelice gore.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti vje\u017ebu izazovnijom? <\/strong>Uprite se rukama o <a href=\"https:\/\/gymbeam.hr\/balans-ploca-compact-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">poluloptu (balans plo\u010du)<\/a> (napuhana strana prema gore). Tako\u0111er mo\u017eete istovremeno podi\u0107i suprotnu nogu nekoliko centimetara od tla.<\/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\/05\/Shoulder-taps.gif\" alt=\"Kako izvoditi plank s dodirivanjem ramena?\" class=\"wp-image-566360\" title=\"Kako izvoditi plank s dodirivanjem ramena?\"\/><\/figure>\n<\/div>\n\n\n<p>Ako \u017eelite uklju\u010diti druge vrste planka u svoj kru\u017eni trening, mo\u017eete ih prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>24 naju\u010dinkovitije varijacije planka<\/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=\"Kamo_dalje\"><\/span>Kamo dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite vi\u0161e vje\u017ebi koje ciljaju kose trbu\u0161ne mi\u0161i\u0107e, bo\u010dne trbu\u0161ne mi\u0161i\u0107e ili core koriste\u0107i se samo va\u0161om tjelesnom te\u017einom, prona\u0107i \u0107ete ih u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noopener\"><strong>21 najbolja vje\u017eba s tjelesnom te\u017einom za trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li>Ako se \u017eelite usredoto\u010diti na donje trbu\u0161ne mi\u0161i\u0107e, naju\u010dinkovitije vje\u017ebe prona\u0107i \u0107ete u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\" target=\"_blank\" rel=\"noopener\">Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li>Trbu\u0161ne mi\u0161i\u0107e mo\u017eete vje\u017ebati i pomo\u0107u lopte za pilates uz \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/\" target=\"_blank\" rel=\"noopener\"><strong>13 najboljih vje\u017ebi s loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li>Ako vam je pri ruci traka za otpor, s njom mo\u017eete vje\u017ebati trbu\u0161njake pomo\u0107u vje\u017ebi iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\" target=\"_blank\" rel=\"noopener\"><strong>10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s trakom za otpor<\/strong><\/a><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete napraviti kru\u017eni trening cijelog tijela pomo\u0107u vje\u017ebi iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\"><strong>Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom<\/strong><\/a><\/li>\n\n\n\n<li>Ako vam je san imati vidljivi six-pack i zanima vas kako to posti\u0107i, svakako pogledajte prakti\u010dne savjete u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/\" target=\"_blank\" rel=\"noopener\"><strong>Provjereni vodi\u010d za six-pack: prehrana i rutina treninga za oblikovane trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li>Zanima li vas koliko tjelesne masti trebate izgubiti da biste imali vidljive trbu\u0161ne mi\u0161i\u0107e? Odgovor \u0107ete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\" target=\"_blank\" rel=\"noopener\"><strong>Koliki postotak tjelesne masti trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi?<\/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>Kru\u017eni trening odli\u010dan je na\u010din za <strong>u\u010dinkovito vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a.<\/strong> Budu\u0107i da se sastoji od vje\u017ebi s vlastitom te\u017einom, mo\u017eete ga raditi kod ku\u0107e ili \u010dak na putovanju. Napredniji sporta\u0161i tad mogu birati izme\u0111u zahtjevnih varijacija s dodatnim otporom za daljnji napredak. Zatim trebate samo redovito vje\u017ebati, barem dva puta tjedno, i pospje\u0161iti svoje rezultate uravnote\u017eenom prehranom i odgovaraju\u0107im odmorom. Bilo da je va\u0161 cilj <strong>tonirati, oja\u010dati ili isklesati trbu\u0161ne mi\u0161i\u0107e,<\/strong> ovaj kru\u017eni trening bit \u0107e pravi izbor.<\/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 koristan? Ako je tako, podijelite ga sa svojim prijateljima i nadahnite ih idejama za kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e.<\/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\/podloge-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>\u017delite li vje\u017ebati trbu\u0161ne mi\u0161i\u0107e koriste\u0107i se samo tjelesnom te\u017einom? Isprobajte ovaj kru\u017eni trening koji \u0107e vam pomo\u0107i u ja\u010danju, toniranju i oblikovanju trbu\u0161nih mi\u0161i\u0107a.<\/p>\n","protected":false},"author":129,"featured_media":566217,"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":[6308,6488,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-570976","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-doma-hr","10":"tag-vjezbe-s-vlastitom-tezinom-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e: put do six-packa i sna\u017enog corea - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e bez opreme, koriste\u0107i se samo tjelesnom te\u017einom. 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