{"id":571282,"date":"2024-06-07T16:46:24","date_gmt":"2024-06-07T14:46:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=571282"},"modified":"2025-11-10T17:19:28","modified_gmt":"2025-11-10T16:19:28","slug":"kako-ispravno-raditi-cucnjeve-i-iskorake","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/","title":{"rendered":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih 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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Sto_su_cucnjevi_i_iskoraci\" title=\"\u0160to su \u010du\u010dnjevi i iskoraci?\">\u0160to su \u010du\u010dnjevi i iskoraci?<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#6_razloga_zasto_biste_trebali_ukljuciti_cucnjeve_i_iskorake\" title=\"6 razloga za\u0161to biste trebali uklju\u010diti \u010du\u010dnjeve i iskorake\">6 razloga za\u0161to biste trebali uklju\u010diti \u010du\u010dnjeve i iskorake<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Koje_misice_angazirate_tijekom_cucnjeva_i_iskoraka\" title=\"Koje mi\u0161i\u0107e anga\u017eirate tijekom \u010du\u010dnjeva i iskoraka?\">Koje mi\u0161i\u0107e anga\u017eirate tijekom \u010du\u010dnjeva i iskoraka?<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Koja_je_razlika_izmedu_cucnjeva_i_iskoraka\" title=\"Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?\">Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Sto_je_bolje_cucnjevi_ili_iskoraci\" title=\"\u0160to je bolje: \u010du\u010dnjevi ili iskoraci?\">\u0160to je bolje: \u010du\u010dnjevi ili iskoraci?<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Pravilna_tehnika_za_cucnjeve_i_iskorake\" title=\"Pravilna tehnika za \u010du\u010dnjeve i iskorake\">Pravilna tehnika za \u010du\u010dnjeve i iskorake<\/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\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Koje_su_najcesce_pogreske_pri_izvodenju_cucnjeva_i_iskoraka_i_kako_ih_ispraviti\" title=\"Koje su naj\u010de\u0161\u0107e pogre\u0161ke pri izvo\u0111enju \u010du\u010dnjeva i iskoraka i kako ih ispraviti?\">Koje su naj\u010de\u0161\u0107e pogre\u0161ke pri izvo\u0111enju \u010du\u010dnjeva i iskoraka i kako ih ispraviti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#15_najboljih_varijacija_cucnjeva_i_iskoraka\" title=\"15 najboljih varijacija \u010du\u010dnjeva i iskoraka\">15 najboljih varijacija \u010du\u010dnjeva i iskoraka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Otkuda_krenuti_s_time\" title=\"Otkuda krenuti s time?\">Otkuda krenuti s time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cu\u010dnjevi i iskoraci ubrajaju se me\u0111u<strong> najpopularnije vje\u017ebe za donji dio tijela.<\/strong> Bodybuilderi, powerlifteri, diza\u010di utega i drugi sporta\u0161i snage uklju\u010duju ih u svoje planove treninga u nekom obliku. No, ljubitelji vje\u017ebi s vlastitom te\u017einom tako\u0111er ih redovito uklju\u010duju u svoje treninge. Osim oblikovanih gluteusa i sna\u017enih nogu, mogu ponuditi <strong>\u010ditav niz prednosti koje se prote\u017eu u svakodnevni \u017eivot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite vje\u017ebati, ne morate se ograni\u010diti samo na \u010du\u010dnjeve ili iskorake s tjelesnom te\u017einom. S vremenom bi to moglo postati manje zabavno i vjerojatno ne bi dalo tako dobre rezultate. Stoga se oku\u0161ajte u<strong> raznim vrstama ovih vje\u017ebi sa \u0161ipkom s utezima, bu\u010dicom ili girjom<\/strong> koje vas o\u010dekuju u ovom \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=\"Sto_su_cucnjevi_i_iskoraci\"><\/span>\u0160to su \u010du\u010dnjevi i iskoraci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smatramo da ove vje\u017ebe ne treba posebno predstavljati. Gotovo svi ih znaju iz vrti\u0107a ili sa satova tjelesnog, gdje su bile dio zagrijavanja, ali na\u017ealost i kazni. Sre\u0107om, <strong>nude toliko dobrobiti da su se iskupile od ve\u0107ine na\u0161ih osuda tijekom adolescencije<\/strong>. A ako vam se i dalje ne svi\u0111aju, mo\u017eda \u0107e vam ovaj \u010dlanak promijeniti mi\u0161ljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cu\u010danj je hvaljen kao kralj svih vje\u017ebi.<\/strong> Op\u0107enito ga karakterizira savijanje koljena i kukova uz zadr\u017eavanje uspravnog polo\u017eaja. Ovaj pokret prvenstveno uklju\u010duje mi\u0161i\u0107e donjih udova i core, u\u010dinkovito ja\u010daju\u0107i ta podru\u010dja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iskorak se mo\u017ee opisati kao pokret tijekom kojeg radite korak naprijed, nazad, u stranu ili jednu nogu postavite popre\u010dno, a zatim savijate koljena pod kutom od 90 stupnjeva. Sli\u010dno kao kod \u010du\u010dnjeva, ovo aktivira mi\u0161i\u0107e donjih udova kao i core.<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"Za\u0161to raditi \u010du\u010dnjeve i iskorake?\" class=\"wp-image-538993\" title=\"Za\u0161to raditi \u010du\u010dnjeve i iskorake?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_razloga_zasto_biste_trebali_ukljuciti_cucnjeve_i_iskorake\"><\/span>6 razloga za\u0161to biste trebali uklju\u010diti \u010du\u010dnjeve i iskorake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako je op\u0107enito prihva\u0107eno da su \u010du\u010dnjevi i iskoraci <strong>u\u010dinkovite vje\u017ebe za gluteuse i noge<\/strong>, ima tu puno vi\u0161e nego \u0161to biste mislili. Osim oblikovanih nogu, nude dodatne pogodnosti kako za sportske performanse tako i za svakodnevni \u017eivot.<\/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. Svrstavaju se me\u0111u slo\u017eene vje\u017ebe<\/h3>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci smatraju se <strong>slo\u017eenim vje\u017ebama odnosno onima koje anga\u017eiraju istovremeno vi\u0161e zglobova<\/strong>. Oni anga\u017eiraju mi\u0161i\u0107e gluteusa, bedara i listova, kao i mi\u0161i\u0107e stra\u017enjice i donjeg dijela le\u0111a. Osim toga, uklju\u010duju savijanje kukova, koljena i gle\u017enjeva. Prilikom izvo\u0111enja varijacija s bu\u010dicama ili girjama anga\u017eirate i mi\u0161i\u0107e i zglobove ruku. Stoga mo\u017eemo sa sigurno\u0161\u0107u tvrditi da su ovo doista <strong>vje\u017ebe za cijelo tijelo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna prednost slo\u017eenih vje\u017ebi je ta \u0161to <strong>poma\u017eu da u\u0161tedite vrijeme tijekom vje\u017ebanja.<\/strong> Ne morate odvojeno ciljati prednju i stra\u017enju stranu bedara ili gluteuse. Stoga su idealne za kra\u0107e treninge ili kao dio HIIT treninga. No, to ne zna\u010di da je dovoljno napraviti ove dvije vje\u017ebe i da mo\u017eete i\u0107i ku\u0107i. Ako se \u017eelite vi\u0161e usredoto\u010diti na odre\u0111enu skupinu mi\u0161i\u0107a, dodajte dodatne vje\u017ebe za <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">gluteuse<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\">bedra ili listove<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to \u0161tede vrijeme, slo\u017eene vje\u017ebe <strong>poma\u017eu u sagorijevanju vi\u0161e kalorija<\/strong> zbog uklju\u010denosti velikih mi\u0161i\u0107nih skupina u usporedbi s onim izolacijskim vje\u017ebama poput npr. podizanja listova. Stoga su prikladne za <strong>mr\u0161avljenje<\/strong> jer tako\u0111er poma\u017eu u odr\u017eavanju mi\u0161i\u0107ne mase. <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>Ako poku\u0161avate smr\u0161avjeti i zanima vas kako vam trening snage mo\u017ee pomo\u0107i u tome, pogledajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Prehrana, kardio i trening snage. \u0160to je najbolje za mr\u0161avljenje?<\/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=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"Prednosti \u010du\u010dnjeva i iskoraka\" class=\"wp-image-539009\" title=\"Prednosti \u010du\u010dnjeva i iskoraka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pospje\u0161uju rast snage i mi\u0161i\u0107ne mase u donjim udovima<\/h3>\n\n\n\n<p>Ove vje\u017ebe su u\u010dinkovite za pove\u0107anje snage i izgradnju mi\u0161i\u0107ne mase u donjim udovima, posebno kada se koriste utezi. \u010cu\u010dnjevi su <strong>ne\u0161to u\u010dinkovitiji<\/strong> za razvoj snage, budu\u0107i da dizanje ve\u0107ih utega daje ve\u0107i poticaj za ja\u010danje mi\u0161i\u0107a. Suprotno tome, <strong>iskoraci omogu\u0107uju izolaciju svake noge.<\/strong> To osigurava uravnote\u017eenije optere\u0107enje na obje noge, promi\u010du\u0107i simetriju mi\u0161i\u0107a. Tijekom \u010du\u010dnjeva uobi\u010dajeno je da se nenamjerno vi\u0161e oslanjate na jednu nogu nego na drugu. Stoga se preporu\u010duje <strong>uklju\u010divanje obje ove vje\u017ebe u va\u0161 plan treninga<\/strong>. Nagrada \u0107e biti <strong>pove\u0107ana stati\u010dka i dinami\u010dka snaga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obje vje\u017ebe prikladne su za<strong> ja\u010danje gluteusa i bedara.<\/strong> Donja faza \u010du\u010dnja ili iskoraka dovodi do visoke aktivacije glutealnih mi\u0161i\u0107a, \u0161to omogu\u0107uje temeljiti trening. Stoga, ako vam je cilj imati <strong>oblikovanu i zaobljenu stra\u017enjicu<\/strong>, razmislite o tome da svojoj rutini vje\u017ebanja dodate potiske kukovima (<a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">hip thrust<\/a>) koji ciljaju gluteuse iz drugog kuta. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/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 vam je cilj posti\u0107i zaobljenu stra\u017enjicu i \u010dvrsta bedra, svakako ne smijete propustiti \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako zategnuti i oblikovati svoju 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\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Rast mi\u0161i\u0107a u donjim udovima\" class=\"wp-image-539025\" title=\"Rast mi\u0161i\u0107a u donjim udovima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pobolj\u0161avaju funkcionalnu snagu<\/h3>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci nisu samo alati za postizanje dobro razvijene stra\u017enjice ili bedara. Oni tako\u0111er poti\u010du <strong>funkcionalnu snagu.<\/strong> Ove vje\u017ebe anga\u017eiraju mi\u0161i\u0107e koje koristite u svakodnevnim aktivnostima. Naprimjer, sjedenje i ustajanje sa stolca, podizanje te\u0161kih predmeta, uspinjanje uz stepenice ili \u010dak podizanje ispu\u0161tene olovke s poda. Time \u0161to u\u010dite anga\u017eirati ispravne mi\u0161i\u0107e kroz ove vje\u017ebe, <strong>smanjujete rizik od ozljeda tijekom svakodnevnih aktivnosti<\/strong>. Osim toga, poma\u017eu u ja\u010danju donjeg dijela le\u0111a, pa mo\u017eete sprije\u010diti bolove i probleme i na tom podru\u010dju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istovremeno \u0107ete raditi na <strong>pokretljivosti zglobova, koordinaciji i ravnote\u017ei,<\/strong> \u0161to je tako\u0111er korisno u svakodnevnom \u017eivotu. Na kraju, ali ne manje va\u017eno, tako\u0111er \u0107ete oja\u010dati core, koji je klju\u010dan za odr\u017eavanje pravilnog dr\u017eanja tijela. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funkcionalne vje\u017ebe za gluteuse i noge\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">4. Mogu vam pomo\u0107i da napredujete u drugim sportovima<\/h3>\n\n\n\n<p>Sna\u017ene noge nisu va\u017ene samo za powerliftere, ve\u0107 i za <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">trka\u010de<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bicikliste<\/a>, nogometa\u0161e, hokeja\u0161e i gotovo sve ostale sporta\u0161e kojih se mo\u017eete sjetiti. Zato su \u010du\u010dnjevi i iskoraci u razli\u010ditim oblicima uklju\u010deni u trening snage sporta\u0161a izdr\u017eljivosti ili igra\u010da timskih sportova. Zahvaljuju\u0107i ovim vje\u017ebama <strong>ne samo da dobivaju jake gluteuse i noge, ve\u0107 ja\u010daju i ligamente i sve okolne strukture oko zglobova<\/strong> (kukova i koljena). To poma\u017ee u sprje\u010davanju ozljeda. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za sporta\u0161e, posebno sprintere, skaka\u010de u vis ili dalj, ove vje\u017ebe imaju jo\u0161 presudniji zna\u010daj u treningu. Potrebna im je <strong>maksimalna brzina i dinami\u010dka snaga u njihovim skokovima<\/strong>. \u010cu\u010dnjevi i iskoraci s eksplozivnim skokovima u\u010dinkovito im poma\u017eu u tome.<\/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. Uklapaju se u svaki plan treninga<\/h3>\n\n\n\n<p>Postoje brojne varijacije \u010du\u010dnjeva i iskoraka <strong>prikladne za po\u010detnike kao i za napredne sporta\u0161e.<\/strong> \u010cak i osobe s pote\u0161ko\u0107ama u kretanju mogu prilagoditi ove vje\u017ebe sebi. Naprimjer, umjesto punih \u010du\u010dnjeva, mo\u017eete izvoditi djelomi\u010dne \u010du\u010dnjeve s laganim dodirom kutije. Oni s pote\u0161ko\u0107ama u koordinaciji mogu izvoditi iskorake dr\u017ee\u0107i se za stolicu kao oslonac. Izazovnije <strong>varijante s dodatnim utezima tada su prikladne za diza\u010de utega, powerliftere, crossfitere<\/strong> i druge sporta\u0161e snage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite kreirati treninge koji \u0107e vam donijeti rezultate, slijedite vodi\u010d: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako napraviti kvalitetan plan treninga 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\">6. Mo\u017eete ih izvoditi bilo gdje<\/h3>\n\n\n\n<p>Za osnovnu verziju ovih vje\u017ebi <strong>nije vam potrebna nikakva fitness oprema. <\/strong>Mo\u017eete ih raditi kod ku\u0107e, u parku za uli\u010dno vje\u017ebanje, na pla\u017ei ili \u010dak u hotelskoj sobi. Budu\u0107i da su to slo\u017eene vje\u017ebe, <strong>one su me\u0111u naju\u010dinkovitijim <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\"> vje\u017ebama s tjelesnom te\u017einom<\/a><\/strong>, \u0161to ih \u010dini glavnim dijelom gotovo svakog HIIT-a, Tabate ili kru\u017enog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraciju za osmi\u0161ljavanje ku\u0107nih treninga mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako napraviti dobar program treninga za ku\u0107ne treninge?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\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=\"61096,51223,68977,74104,64681,51208,51190,49009,64675,74329,28338,53680,69037\" ><\/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=\"Koje_misice_angazirate_tijekom_cucnjeva_i_iskoraka\"><\/span>Koje mi\u0161i\u0107e anga\u017eirate tijekom \u010du\u010dnjeva i iskoraka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci<strong> slo\u017eene su vje\u017ebe koje anga\u017eiraju gotovo sve mi\u0161i\u0107e u na\u0161em tijelu.<\/strong> U osnovnoj verziji prvenstveno su usmjereni na mi\u0161i\u0107e donjeg dijela tijela. Me\u0111utim, ako isprobate druge varijante, kao \u0161to je hokejski \u010du\u010danj, tako\u0111er \u0107ete anga\u017eirati ramena, ruke i le\u0111a. [8\u201310]<\/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\">Primarni mi\u0161i\u0107i uklju\u010deni tijekom \u010du\u010dnjeva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010detveroglavi bedreni mi\u0161i\u0107<\/li>\n\n\n\n<li>zadnje lo\u017ee<\/li>\n\n\n\n<li>glutealni mi\u0161i\u0107i (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>fleksori kuka<\/li>\n\n\n\n<li>aduktor veliki mi\u0161i\u0107<\/li>\n\n\n\n<li>mi\u0161i\u0107 triceps surae<\/li>\n\n\n\n<li>mi\u0161i\u0107i dubokog stabiliziraju\u0107eg sustava kralje\u017enice (DSS), poznati i kao CORE (trbu\u0161ni mi\u0161i\u0107i, erector spinae, dijafragma, mi\u0161i\u0107i dna zdjelice)<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Koji se mi\u0161i\u0107i ja\u010daju pri izvo\u0111enju \u010du\u010dnjeva i iskoraka?\" class=\"wp-image-539059\" title=\"Koji se mi\u0161i\u0107i ja\u010daju pri izvo\u0111enju \u010du\u010dnjeva i iskoraka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Primarni mi\u0161i\u0107i uklju\u010deni tijekom iskoraka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010detveroglavi bedreni mi\u0161i\u0107<\/li>\n\n\n\n<li>zadnje lo\u017ee<\/li>\n\n\n\n<li>glutealni mi\u0161i\u0107i (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>fleksori kuka<\/li>\n\n\n\n<li>aduktor veliki mi\u0161i\u0107<\/li>\n\n\n\n<li>mi\u0161i\u0107 tensor fasciae latae<\/li>\n\n\n\n<li>mi\u0161i\u0107 triceps surae<\/li>\n\n\n\n<li>mi\u0161i\u0107i dubokog stabiliziraju\u0107eg sustava kralje\u017enice (DSS), poznati i kao CORE (trbu\u0161ni mi\u0161i\u0107i, erector spinae, dijafragma, mi\u0161i\u0107i dna zdjelice)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Koji se mi\u0161i\u0107i ja\u010daju prilikom izvo\u0111enja iskoraka?\" class=\"wp-image-539091\" title=\"Koji se mi\u0161i\u0107i ja\u010daju prilikom izvo\u0111enja iskoraka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kao \u0161to vidite, \u010du\u010dnjevi i iskoraci anga\u017eiraju iste mi\u0161i\u0107e, ali se stupanj uklju\u010denosti razlikuje. Iskoraci zahtijevaju ve\u0107u upotrebu <strong>stabiliziraju\u0107ih mi\u0161i\u0107a, ekstenzora i fleksora bedara.<\/strong> Duboki \u010du\u010dnjevi, s druge strane, primarno izazivaju snagu va\u0161ih gluteusa i zadnjih lo\u017ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, odre\u0111ena varijacija vje\u017ebe tako\u0111er je va\u017ena. Naprimjer, <strong>tijekom sumo \u010du\u010dnjeva unutarnji mi\u0161i\u0107i bedra se vi\u0161e anga\u017eiraju<\/strong> u usporedbi s uobi\u010dajenim \u010du\u010dnjevima, koji se vi\u0161e fokusiraju na prednje mi\u0161i\u0107e bedra. Osim toga, va\u017ena je i duljina iskoraka. Dulji iskorak cilja gluteuse i zadnje lo\u017ee, dok je kra\u0107i iskorak u\u010dinkovitiji za prednje bedrene mi\u0161i\u0107e.<\/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=\"Koja_je_razlika_izmedu_cucnjeva_i_iskoraka\"><\/span>Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove dvije vje\u017ebe se prvenstveno razlikuju po na\u010dinu izvo\u0111enja. Tijekom \u010du\u010dnjeva va\u0161a stopala ostaju paralelna cijelo vrijeme, a<strong> te\u017eina je ravnomjerno raspore\u0111ena izme\u0111u obje noge.<\/strong> Me\u0111utim, kada izvodite iskorake, mo\u017eete iskora\u010diti jednom nogom naprijed, nazad ili u stranu, <strong>prenose\u0107i te\u017einu tijela s jedne noge na drugu.<\/strong> Iskoraci se op\u0107enito smatraju zahtjevnijim vje\u017ebama jer zahtijevaju ve\u0107u koordinaciju i ravnote\u017eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlika je i u tome \u0161to su <strong>\u010du\u010dnjevi bilateralna vje\u017eba<\/strong>, \u0161to zna\u010di da su obje noge anga\u017eirane istovremeno. <strong>Iskoraci su, s druge strane, unilateralni,<\/strong> omogu\u0107uju\u0107i vje\u017ebanje svake noge zasebno, \u0161to je osobito korisno u slu\u010dajevima mi\u0161i\u0107ne neravnote\u017ee. Naprimjer, ako je jedna noga slabija od druge, mo\u017eete se u\u010dinkovitije usredoto\u010diti na njeno ja\u010danje.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"\u0160to je bolje: \u010du\u010dnjevi ili iskoraci?\" class=\"wp-image-539109\" title=\"\u0160to je bolje: \u010du\u010dnjevi ili iskoraci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Sto_je_bolje_cucnjevi_ili_iskoraci\"><\/span>\u0160to je bolje: \u010du\u010dnjevi ili iskoraci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obje vje\u017ebe nude prednosti u smislu <strong>izgradnje mi\u0161i\u0107a i funkcionalnog treninga.<\/strong> One se tako\u0111er nadopunjuju, pa bi idealno bilo da u svoj plan treninga uklju\u010dite i \u010du\u010dnjeve i iskorake. Me\u0111utim, ako \u017eelite odabrati samo jedno, pa\u017eljivo razmislite o svojim ciljevima.<\/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 se \u017eelite vi\u0161e usredoto\u010diti na pobolj\u0161anje koordinacije, ravnote\u017ee, dinami\u010dnog kretanja i ispravljanja mi\u0161i\u0107ne neravnote\u017ee, odlu\u010dite se za iskorake.<\/li>\n\n\n\n<li>S druge strane, kada je rije\u010d o izgradnji snage i mi\u0161i\u0107ne mase, bilo bi dobro da odaberete \u010du\u010dnjeve. Tako\u0111er mogu biti malo prikladniji za osobe s problemima s koljenima ili pote\u0161ko\u0107ama u koordinaciji. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravilna_tehnika_za_cucnjeve_i_iskorake\"><\/span>Pravilna tehnika za \u010du\u010dnjeve i iskorake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego po\u010dnete vje\u017ebati, razmislite o odabiru prave obu\u0107e. <strong>\u010cvrste tenisice s ravnim potplatom<\/strong> prikladne su i za \u010du\u010dnjeve i za iskorake, jer <strong>osiguravaju bolju stabilnost.<\/strong> Me\u0111utim, neki ljudi vi\u0161e vole vje\u017ebati bosi ili u minimalisti\u010dkim tenisicama. Iako to omogu\u0107uje maksimalni kontakt s tlom i ve\u0107u slobodu kretanja stopala, tako\u0111er podrazumijeva manju stabilnost i ve\u0107i rizik od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zagrijavanje mo\u017eete jednostavno izvoditi jumping jackove oko 2-3 minute, <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noopener\">preskakati u\u017ee<\/a>, ili tr\u010dati u mjestu. Ako imate pristup kardio spravi (sobni bicikl, traka za tr\u010danje ili <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noopener\">spravi za veslanje<\/a>), mo\u017eete se i zagrijati na njoj. Nakon toga prije\u0111ite na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirku za vje\u017ebanje<\/a>. Zapo\u010dnite rotiranjem svih zglobova u tijelu, zatim se vi\u0161e usredoto\u010dite na kukove i koljena, koji \u0107e vam najvi\u0161e trebati tijekom \u010du\u010dnjeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom zagrijavanja tako\u0111er mo\u017eete uklju\u010diti vje\u017ebe koje ciljaju stra\u017enjicu koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener\">elasti\u010dnu traku za vje\u017ebanje<\/a>. To \u0107e vam pomo\u0107i aktivirati mi\u0161i\u0107e gluteusa i nogu. Takve vje\u017ebe mo\u017eete prona\u0107i u na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\">30 vje\u017ebi za cijelo tijelo <\/a><a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\">s elasti\u010dnom trakom<\/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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Kako izvoditi iskorake?\" class=\"wp-image-539128\" title=\"Kako izvoditi \u010du\u010dnjeve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvoditi osnovne \u010du\u010dnjeve?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni polo\u017eaj:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite s lagano razmaknutim stopalima, otprilike u \u0161irini ramena, dr\u017ee\u0107i te\u017einu ravnomjerno raspore\u0111enu po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li>Glava je u ravnini s kralje\u017enicom, o\u010di gledaju prema naprijed, ramena povu\u010dena prema dolje i unatrag, le\u0111a prirodno zakrivljena, a prsa otvorena, okrenuta prema naprijed.<\/li>\n\n\n\n<li>Ispru\u017eite ruke prema naprijed, spojite ih ispred tijela ili ih prekri\u017eite na prsima kako biste pobolj\u0161ali ravnote\u017eu.<\/li>\n\n\n\n<li>Aktivirajte svoj core. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Izvo\u0111enje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udahnite i zapo\u010dnite \u010du\u010danj pomi\u010du\u0107i kukove unatrag i prema dolje. Na po\u010detku pokreta mo\u017eete zamisliti da sjedite na nevidljivoj stolici.<\/li>\n\n\n\n<li>Pazite da izbjegavate zaokru\u017eivanje ili savijanje le\u0111a u prsnom i lumbalnom dijelu kralje\u017enice i nemojte previ\u0161e izbacivati stra\u017enjicu.<\/li>\n\n\n\n<li>Odaberite dubinu \u010du\u010dnja kako biste zadr\u017eali prirodnu zakrivljenost kralje\u017enice. Me\u0111utim, poku\u0161ajte posti\u0107i barem takav polo\u017eaj u kojem su vam kukovi ni\u017ee od koljena (ispod paralele).<\/li>\n\n\n\n<li>Neka koljena, gle\u017enjevi i no\u017eni prsti budu u istoj ravnini. Izbjegavajte da vam se koljena izvijaju prema unutra.<\/li>\n\n\n\n<li>Ostanite u donjem polo\u017eaju najvi\u0161e 1 sekundu kako biste izbjegli gubitak potrebne napetosti u mi\u0161i\u0107ima.<\/li>\n\n\n\n<li>Izdahnite i glatko se uspravite aktiviraju\u0107i gluteuse i mi\u0161i\u0107e prednje strane bedara.<\/li>\n\n\n\n<li>Pritisnite cijelom povr\u0161inom stopala o pod kao da poku\u0161avate odgurnuti tlo od sebe.<\/li>\n\n\n\n<li>Nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li>Odr\u017eavajte kontrolu tijekom cijelog pokreta. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o prednostima \u010du\u010dnjeva i kako ih pravilno izvoditi, pro\u010ditajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\">\u010cu\u010dnjevi: Prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za izvo\u0111enje kod ku\u0107e i u teretani<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Pravilna tehnika za \u010du\u010dnjeve\" class=\"wp-image-539144\" title=\"Pravilna tehnika za \u010du\u010dnjeve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvoditi osnovne iskorake?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni polo\u017eaj:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite s blago razmaknutim stopalima, otprilike u \u0161irini kukova.<\/li>\n\n\n\n<li>Glava je u ravnini s kralje\u017enicom, o\u010di gledaju prema naprijed, ramena povu\u010dena prema dolje i unatrag, le\u0111a prirodno zakrivljena, a prsa otvorena, okrenuta prema naprijed.<\/li>\n\n\n\n<li>Stavite ruke na bokove, pustite ih da labavo vise uz strane tijela ili ih prekri\u017eite na prsima.<\/li>\n\n\n\n<li>Aktivirajte mi\u0161i\u0107e corea. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Izvo\u0111enje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udahnite, premjestite te\u017einu na stoje\u0107u nogu i napravite korak naprijed i lagano u stranu.<\/li>\n\n\n\n<li>Savijte oba koljena i prebacite te\u017einu na prednju nogu.<\/li>\n\n\n\n<li>Do\u0111ite do dubine na kojoj va\u0161e bedro \u010dini kut od 90 stupnjeva s listom kod koljena, ili \u010dak i dublje.<\/li>\n\n\n\n<li>Stra\u017enjom nogom mo\u017eete lagano dodirnuti prostirku.<\/li>\n\n\n\n<li>Vrhovi no\u017enih prstiju i koljena trebali bi biti blago okrenuti prema van tijekom cijelog pokreta.<\/li>\n\n\n\n<li>Tako\u0111er, ne zaboravite dr\u017eati ramena i lopatice povu\u010dene unatrag i dr\u017eati prsa otvorenima, te bi ona trebala biti okrenuta prema naprijed tijekom cijelog pokreta.<\/li>\n\n\n\n<li>Izdahnite i iskoristite aktivaciju mi\u0161i\u0107a na prednjoj strani bedara i gluteusa da se vratite u po\u010detni polo\u017eaj. Odmah nastavite s drugim ponavljanjem koriste\u0107i drugu nogu. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to svladate pravilnu tehniku \u010du\u010dnjeva i iskoraka s tjelesnom te\u017einom, mo\u017eete napredovati do izazovnijih varijacija s dodatnim optere\u0107enjem.<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Pravilna tehnika iskoraka\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Koje_su_najcesce_pogreske_pri_izvodenju_cucnjeva_i_iskoraka_i_kako_ih_ispraviti\"><\/span>Koje su naj\u010de\u0161\u0107e pogre\u0161ke pri izvo\u0111enju \u010du\u010dnjeva i iskoraka i kako ih ispraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvijanje le\u0111a:<\/strong> poku\u0161ajte zadr\u017eati le\u0111a prirodno zakrivljenima tijekom cijele vje\u017ebe. Tako\u0111er, usredoto\u010dite se na to da ramena i lopatice dr\u017eite povu\u010dene prema natrag, a prsa otvorena.<\/li>\n\n\n\n<li><strong>Ograni\u010deni raspon pokreta:<\/strong> pobolj\u0161ana pokretljivost mo\u017ee se pridonijeti temeljitim zagrijavanjem i istezanjem kukova prije vje\u017ebanja ili kori\u0161tenjem <a href=\"https:\/\/gymbeam.hr\/klin-za-cucnjeve-gymbeam.html\" target=\"_blank\" rel=\"noopener\">jastu\u010di\u0107a za \u010du\u010dnjeve<\/a> ako je potrebno.<\/li>\n\n\n\n<li><strong>Naginjanje naprijed ili nazad:<\/strong> Ovo se posebno odnosi na \u010du\u010dnjeve. Naj\u010de\u0161\u0107e je uzrokovano nepravilnim raspore\u0111enjem te\u017eine na stopalima. Poku\u0161ajte ravnomjerno rasporediti te\u017einu po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Podizanje peta od tla:<\/strong> Ovo se odnosi na prethodnu to\u010dku. Va\u0161e pete trebaju ostati \u010dvrsto na tlu dok radite \u010du\u010dnjeve.<\/li>\n\n\n\n<li><strong>Lo\u0161a koordinacija pokreta:<\/strong> Odr\u017eavanje ravnote\u017ee mo\u017ee biti prili\u010dno izazovno, posebno kada radite iskorake. Pokret poku\u0161ajte izvoditi polako i kontrolirano. Po\u010dnite samo s tjelesnom te\u017einom i postupno pove\u0107avajte optere\u0107enje kako stje\u010dete sigurnost u pokretu.<\/li>\n\n\n\n<li><strong>Jaki udarci koljenom o tlo:<\/strong> Ovo se odnosi na iskorake. U donjoj fazi koljeno stra\u017enje noge mo\u017ee lagano dodirivati tlo, ali ne smije biti naglih udaraca. Stoga se usredoto\u010dite na kontrolu pokreta tijekom cijele vje\u017ebe. Koljena mo\u017eete za\u0161tititi i mekanom prostirkom ili banda\u017eama za koljena.<\/li>\n\n\n\n<li><strong>Izvijanje koljena prema unutra: <\/strong>Ova se gre\u0161ka javlja i kod \u010du\u010dnjeva i kod iskoraka i predstavlja nepotreban stres za koljena. Usredoto\u010dite se na to da vam koljena budu usmjerena prema van tijekom cijelog pokreta. <a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Elasti\u010dna traka za vje\u017ebanje<\/a> mo\u017ee vam pomo\u0107i kod toga. Postavite ju iznad koljena i poku\u0161ajte ju dr\u017eati napetom dok radite \u010du\u010danj. Za iskorake pri\u010dvrstite jedan kraj elasti\u010dne trake za <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\">kavez za vje\u017ebanje<\/a> ili neku drugu \u010dvrstu konstrukciju u visini koljena, a drugi kraj postavite iznad koljena noge s kojom radite. Stanite bo\u010dno kako bi <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener\">traka <\/a>bila zategnuta.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da volite trening snage i \u017eelite nau\u010diti o naj\u010de\u0161\u0107im pogre\u0161kama, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\" target=\"_blank\" rel=\"noopener\"><strong>Pogre\u0161ke tijekom vje\u017ebanja koje gotovo svi rade<\/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=\"15_najboljih_varijacija_cucnjeva_i_iskoraka\"><\/span>15 najboljih varijacija \u010du\u010dnjeva i iskoraka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripremili smo za vas pregled <strong>najboljih varijacija \u010du\u010dnjeva i iskoraka koriste\u0107i tjelesnu te\u017einu i dodatni otpor.<\/strong> Za svaku od njih prona\u0107i \u0107ete pravilno izvo\u0111enje i uobi\u010dajene pogre\u0161ke. Me\u0111utim, uvijek zapamtite gore opisana osnovna pravila za ispravnu tehniku. U zagrijavanje mo\u017eete uklju\u010diti vje\u017ebe s vlastitom te\u017einom. Varijacije s uklju\u010denim optere\u0107enjima tada su prikladnije za glavni dio vje\u017ebanja. Me\u0111utim, uvijek odaberite 1 ili najvi\u0161e 2 varijante \u010du\u010dnjeva ili iskoraka po treningu.<\/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. Osnovni \u010du\u010danj (Air squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Stanite s nogama razmaknutim otprilike u \u0161irini ramena. Osigurajte da va\u0161a te\u017eina bude biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i \u010du\u010dnite pomi\u010du\u0107i kukove natrag i prema dolje. Izdahnite i glatko se uspravite aktiviraju\u0107i gluteuse i prednje bedrene mi\u0161i\u0107e. Zatim izvedite jo\u0161 jedno ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;izvijanje le\u0111a, mali opseg pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, padanje naprijed na no\u017ene prste ili natrag na pete.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"Osnovni \u010du\u010danj (Air squat)\" class=\"wp-image-538954\" title=\"Osnovni \u010du\u010danj (Air squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u010cu\u010danj skok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Stanite s nogama razmaknutim otprilike u \u0161irini ramena. Osigurajte da va\u0161a te\u017eina bude biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i izvedite \u010du\u010danj pomicanjem bokova unatrag i prema dolje. Uz izdisaj, koriste\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara izvedite skok prema gore. U gornjem polo\u017eaju udahnite, zatim se vratite u polo\u017eaj \u010du\u010dnja i ponovite skok.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;izvijanje le\u0111a, ograni\u010deni opseg pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, padanje naprijed na no\u017ene prste ili natrag na pete.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"\u010cu\u010danj skok\" class=\"wp-image-538794\" title=\"\u010cu\u010danj skok\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s prikladno optere\u0107enim utegom na <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\">stalak za \u010du\u010dnjeve<\/a> (otprilike u visini va\u0161e klju\u010dne kosti). Stanite ispod \u0161ipke s nogama u \u0161irini ramena. Postavite <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a>&nbsp;iza vrata i uhvatite ju objema rukama uz ramena, s laktovima prema dolje. Aktivirajte svoj core, skinite \u0161ipku sa stalka i zakora\u010dite unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i izvedite \u010du\u010danj pomicanjem zdjelice unatrag i prema dolje. Dok izdi\u0161ete, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim izvedite sljede\u0107e ponavljanje. Kada zavr\u0161ite jednu seriju, vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;izvijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, pad prema naprijed na no\u017ene prste ili nazad na petu, prevelika ili nedovoljna te\u017eina na \u0161ipci.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)\" class=\"wp-image-538938\" title=\"Stra\u017enji \u010du\u010danj sa \u0161ipkom (Barbell Back Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Prednji \u010du\u010danj (Front Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s utegom prikladnog optere\u0107enja na <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\">stalak za utege<\/a> (otprilike u visini va\u0161e klju\u010dne kosti). Stanite ispred utega sa stopalima u \u0161irini ramena. Uhvatite \u0161ipku s obje ruke iza ramena s laktovima usmjerenim prema naprijed (tijekom cijele vje\u017ebe). Aktivirajte core, maknite \u0161ipku s nosa\u010da i napravite korak unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i izvedite \u010du\u010danj pomi\u010du\u0107i zdjelicu unatrag i prema dolje. Dok izdi\u0161ete, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim opet ponovite pokret. Kada je serija dovr\u0161ena, vratite \u0161ipku natrag na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Zaokru\u017eivanje gornjeg dijela le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, preno\u0161enje te\u017eine prema naprijed na no\u017ene prste ili nazad na petu, prevelika ili nedovoljna te\u017eina na \u0161ipci i spu\u0161teni laktovi.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Predny-drep-s-osou.gif\" alt=\"Prednji \u010du\u010danj (Front Squat)\" class=\"wp-image-538842\" title=\"Prednji \u010du\u010danj (Front Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bugarski \u010du\u010danj s bu\u010dicama (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite nogama \u0161iroko razmaknutima i prstima usmjerenima prema naprijed. Podignite <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dicu<\/a> za ru\u010dku ili jedan kraj (plo\u010du) i dr\u017eite je ispru\u017eenu s obje ruke paralelne s tijelom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i \u010du\u010dnite prema dolje, savijaju\u0107i koljena. Zatim izdahnite, glatko se uspravite tako da aktivirate mi\u0161i\u0107e stra\u017enjice i unutarnju stranu bedara. Tada nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, lo\u0161a koordinacija pokreta, preveliko 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=\"479\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Bugarski \u010du\u010danj s bu\u010dicama (Bulgarian Split Squat)\" class=\"wp-image-538858\" title=\"Bugarski \u010du\u010danj s bu\u010dicama (Bulgarian Split Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet \u010du\u010danj s girjom (Kettlebell Goblet Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i ramena. Uhvatite <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a> with objema rukama sa strane i podignite ju u razinu prsa, paralelno s tijelom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite i \u010du\u010dnite prema dolje pomicanjem zdjelice unatrag i prema dolje tako da vam je girja ispred tijela. Izdahnite i aktivirajte mi\u0161i\u0107e stra\u017enjice i prednje strane bedara kako biste se glatko uspravili. Zatim opet ponovite pokret.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, preno\u0161enje te\u017eine prema naprijed na no\u017ene prste ili nazad na petu, 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=\"479\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet \u010du\u010danj s girjom (Kettlebell Goblet Squat)\" class=\"wp-image-538810\" title=\"Goblet \u010du\u010danj s girjom (Kettlebell Goblet Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bugarski \u010du\u010danj (Bulgarian Split Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s le\u0111ima okrenutima prema <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kutiji<\/a> ili <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">klupi<\/a>, s nogama u \u0161irini ramena. Stavite jednu nogu na kutiju ili klupu iza sebe. Zgrabite <a href=\"https:\/\/gymbeam.hr\/podesiva-bucica-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dicu<\/a> s obje ruke za gornji dio plo\u010da sa strane.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>&nbsp;Udahnite, savijte koljeno prednje noge i napravite iskorak u mjestu. U donjem polo\u017eaju mo\u017eete koljenom stra\u017enje noge lagano dodirnuti pod. Zatim udahnite, uspravite se i odmah nastavite s drugim ponavljanjem. Nakon \u0161to ste odradili jednu seriju, promijenite nogu i napravite istu vje\u017ebu na drugoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Ograni\u010deni opseg pokreta, lo\u0161a koordinacija pokreta, prekomjerno ili neprikladno 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=\"479\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bugarski \u010du\u010danj (Bulgarian Split Squat)\" class=\"wp-image-538762\" title=\"Bugarski \u010du\u010danj (Bulgarian Split Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Jednono\u017eni \u010du\u010danj (Single Leg Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima jedno uz drugo. Ako ne mo\u017eete napraviti jednono\u017eni \u010du\u010danj bez kori\u0161tenja potpore, postavite <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noopener\">klupu<\/a> ili kutiju iza sebe. Alternativno, mo\u017eete se dr\u017eati za kavez za vje\u017ebanje radi stabilnosti. Ispru\u017eite ruke prema naprijed ili ih stavite na kukove.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Prenesite te\u017einu na desnu nogu i podignite lijevu nogu s tla. Udahnite, savijte koljeno noge na kojoj stojite i \u010du\u010dnite prema dolje ili lagano dotaknite kutiju svojom stra\u017enjicom. Uz izdah se vratite u po\u010detni polo\u017eaj, anga\u017eiraju\u0107i mi\u0161i\u0107e stra\u017enjice i bedara. Zatim nastavite s jo\u0161 jednim ponavljanjem i tada izmijenite nogu. Ako imate ograni\u010denu pokretljivost gle\u017enja, mo\u017eete ispod svoje pete postaviti <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dasti uteg<\/a>.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"Jednono\u017eni \u010du\u010danj (Single Leg Squat)\" class=\"wp-image-538778\" title=\"Jednono\u017eni \u010du\u010danj (Single Leg Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u010cu\u010danj s utegom iznad glave (Overhead Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a> na kavez za vje\u017ebanje (otprilike u visini va\u0161ih klju\u010dnih kostiju). Stanite ispod nje s nogama u \u0161irini ramena i uhvatite ju \u0161irokim hvatom. Aktivirajte sredi\u0161nji dio tijela, ramena i ruke i gurnite \u0161ipku iznad glave, ispravljaju\u0107i ruke u laktovima. Slobodno si pomozite i pode\u0161avanjem nogu prema potrebi.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i napravite \u010du\u010danje pomi\u010du\u0107i zdjelicu unatrag i prema dolje. Laktovi bi trebali ostati \u201czaklju\u010dani\u201d u svom polo\u017eaju, va\u0161 core aktiviran, a pokreti bi cijelo vrijeme trebali biti kontrolirani. Izdi\u0161u\u0107i, glatko se ispravite aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i prednje strane bedara. Zatim ponovite pokret. Kada je serija dovr\u0161ena, vratite \u0161ipku natrag na stalak za \u010du\u010dnjeve.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Savijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, preno\u0161enje te\u017eine prema naprijed na no\u017ene prste ili nazad na petu, preveliko optere\u0107enje na \u0161ipki, savijanje laktova.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Overhead-squat-s-osou.gif\" alt=\"\u010cu\u010danj s utegom iznad glave (Overhead Squat)\" class=\"wp-image-538826\" title=\"\u010cu\u010danj s utegom iznad glave (Overhead Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Prednji iskorak (Forward Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima i rukama na bokovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prenesite te\u017einu na prednje stopalo. Spu\u0161tajte se dok vam bedro ne bude otprilike pod kutom od 90 stupnjeva s potkoljenicom kod koljena ili \u010dak dublje. Izdahnite i uklju\u010dite mi\u0161i\u0107e prednje strane bedara i gluteusa kako biste se vratili u po\u010detni polo\u017eaj i odmah nastavite s drugim ponavljanjem koriste\u0107i drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, lo\u0161a koordinacija 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.hr\/blog\/wp-content\/uploads\/2024\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"Prednji iskorak \" class=\"wp-image-538970\" title=\"Prednji iskorak \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Iskorak sa skokom (Jumping Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s blago razmaknutim stopalima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Tijekom cijelog pokreta dr\u017eite vrhove no\u017enih prstiju i koljena blago usmjerene prema van u istom smjeru. Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prenesite te\u017einu na prednje stopalo. Spu\u0161tajte se dok vam bedro ne bude otprilike pod kutom od 90 stupnjeva s potkoljenicom kod koljena ili \u010dak dublje. Izdahnite i uklju\u010dite mi\u0161i\u0107e prednje strane bedara i gluteusa da sko\u010dite uvis, izmjenjuju\u0107i noge u zraku. Nakon slijetanja, udahnite i odmah nastavite s drugim ponavljanjem. Upotrijebite svoje ruke za odr\u017eavanje stabilnosti.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, lo\u0161a koordinacija 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.hr\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"Iskorak sa skokom\" class=\"wp-image-538906\" title=\"Iskorak sa skokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Stra\u017enji iskorak sa \u0161ipkom (Barbell Back Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Postavite \u0161ipku na <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\">kavez za vje\u017ebanje<\/a> i opteretite ga \u017eeljenim <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dnim utezima<\/a>. Zatim postavite \u0161ipku na le\u0111a i uhvatite ju sa strane uz ramena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, prebacite te\u017einu na jednu nogu i izvedite kontrolirani stra\u017enji iskorak s drugom nogom. Spu\u0161tajte se dok vam bedro ne bude otprilike pod kutom od 90 stupnjeva s potkoljenicom kod koljena ili \u010dak dublje. Izdahnite i anga\u017eirajte mi\u0161i\u0107e prednje strane bedara i gluteusa da se vratite u po\u010detni polo\u017eaj, te drugom nogom izvedite iskorak unatrag.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, lo\u0161a koordinacija 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.hr\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vzad-s-osou.gif\" alt=\"Stra\u017enji iskorak sa \u0161ipkom (Barbell Back Lunge)\" class=\"wp-image-538922\" title=\"Stra\u017enji iskorak sa \u0161ipkom (Barbell Back Lunge)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Bo\u010dni iskorak s girjom (Kettlebell Side Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Uhvatite <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a> s obje ruke za ru\u010dku i dr\u017eite ju ispred svojih prsa.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, izvedite bo\u010dni iskorak jednom nogom, prebacuju\u0107i svoju te\u017einu na nju. Izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, zatim izvedite iskorak na drugu stranu. Tijekom cijelog pokreta dr\u017eite koljena i no\u017ene prste blago usmjerene prema van u istom smjeru. Nakon \u0161to zavr\u0161ite cijeli set na jednoj strani, promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, ograni\u010den raspon pokreta, , koljena prema unutra.<\/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.hr\/blog\/wp-content\/uploads\/2024\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Bo\u010dni iskorak s girjom (Kettlebell Side Lunge)\" class=\"wp-image-538746\" title=\"Bo\u010dni iskorak s girjom (Kettlebell Side Lunge)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Dijagonalni iskorak unazad s bu\u010dicom (Dumbbells Curtsy Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Dr\u017eite bu\u010dicu u svakoj ruci s rukama ispru\u017eenim uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok desnu nogu kri\u017eate iza lijeve, savijaju\u0107i oba koljena. Mo\u017eete lagano dotaknuti pod desnim koljenom. Izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Zatim lijevom nogom izvedite dijagonalni iskorak unazad. Izmjenjujte strane dok ne zavr\u0161ite jedan set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, lo\u0161a koordinacija 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.hr\/blog\/wp-content\/uploads\/2024\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"Dijagonalni iskorak unazad s bu\u010dicom (Dumbbells Curtsy Lunge)\" class=\"wp-image-538874\" title=\"Dijagonalni iskorak unazad s bu\u010dicom (Dumbbells Curtsy Lunge)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Iskorak s bu\u010dicom iznad glave (Overhead Dumbbell Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Uhvatite <a href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dicu<\/a> jednom rukom i podignite je iznad glave. U\u010dvrstite zglob, dr\u017eite laktove ispru\u017eene (zaklju\u010dane), a ramena odmaknuta od u\u0161iju. Drugu ruku mo\u017eete slobodno dr\u017eati uz tijelo ili je staviti na bok i aktivirati svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Ako dr\u017eite bu\u010dicu u lijevoj ruci, izvedite iskorak desnom nogom. Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prenesite te\u017einu na prednje stopalo. Spu\u0161tajte se dok vam bedro ne bude otprilike pod kutom od 90 stupnjeva s potkoljenicom kod koljena ili \u010dak dublje. Izdahnite i uklju\u010dite mi\u0161i\u0107e prednje strane bedara i gluteusa kako biste se vratili u po\u010detni polo\u017eaj i odmah nastavite s jo\u0161 jednim ponavljanjem na drugoj nozi. Cijelo vrijeme dr\u017eite bu\u010dicu iznad glave. Nakon \u0161to zavr\u0161ite seriju na jednoj strani, prebacite bu\u010dicu u desnu ruku i izvodite iskorake lijevom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, lo\u0161a koordinacija pokreta, pretjerano optere\u0107enje te\u017einom.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"Iskorak s bu\u010dicom iznad glave (Overhead Dumbbell Lunge)\" class=\"wp-image-538890\" title=\"Iskorak s bu\u010dicom iznad glave (Overhead Dumbbell Lunge)\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Otkuda_krenuti_s_time\"><\/span>Otkuda krenuti s time?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vi\u0161e vje\u017ebi za donji dio tijela mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za mi\u0161i\u0107e stra\u017enjice i noge<\/a><\/strong><\/li>\n\n\n\n<li>Ako \u017eelite vje\u017ebati gluteuse bez utega, inspiraciju mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za zaobljene i \u010dvrste gluteuse<\/strong><\/a><\/li>\n\n\n\n<li>Otkrijte vje\u017ebe koje ciljaju na bedra i listove u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za bedra i listove<\/a><\/strong><\/li>\n\n\n\n<li>Svoju rutinu vje\u017ebanja za gornji dio tijela mo\u017eete prilagoditi pomo\u0107u vodi\u010da za trening <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\"><strong>ramena<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\">le\u0111a<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\">prsa<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\">trbu\u0161nih mi\u0161i\u0107a<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\">bicepsa<\/a><\/strong>, i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\">tricepsa<\/a><\/strong>.<\/li>\n\n\n\n<li>Zanima vas kako odabrati pravo optere\u0107enje? Istra\u017eite u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noopener\"><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 vas zanima koji je idealan broj ponavljanja za va\u0161e ciljeve u vje\u017ebanju, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><strong>Koliko ponavljanja trebate raditi da smr\u0161avite ili dobijete mi\u0161i\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Borite se za dobivanje mi\u0161i\u0107a unato\u010d svojim naporima? Ne propustite na\u0161e \u010dlanke: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" rel=\"noopener\">10 savjeta za zdravo debljanje i \u0161to jesti<\/a><\/strong>&nbsp;i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete 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>\u010cu\u010dnjevi i iskoraci ubrajaju se me\u0111u naju\u010dinkovitije vje\u017ebe za donji dio tijela koje odgovaraju gotovo svima. Poma\u017eu <strong>pove\u0107ati snagu nogu, oblikovati zaobljene stra\u017enjice i \u010dvrsta bedra, sagorjeti vi\u0161e kalorija tijekom vje\u017ebanja i, \u0161to je najva\u017enije, izgraditi funkcionalno tijelo.<\/strong> Me\u0111utim, kako biste izvukli maksimalnu korist od ovih vje\u017ebi, klju\u010dno je svladavanje ispravne tehnike. Nakon \u0161to svladate osnovni oblik, mo\u017eete istra\u017eiti dodatne varijacije koriste\u0107i \u0161ipku, bu\u010dicu ili girju. Ove \u0107e varijacije za\u010diniti va\u0161u rutinu vje\u017ebanja i <strong>u\u010dinkovito ciljati na gluteuse, kao i na prednju, stra\u017enju i unutarnju stranu bedara.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak dopao i iz njega ste stekli nova saznanja, razmislite o tome da ga podijelite sa svojim prijateljima kako bi i oni nau\u010dili ispravne tehnike za izvo\u0111enje \u010du\u010dnjeva i iskoraka.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/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>\u010cu\u010dnjevi i iskoraci poma\u017eu u izgradnji jakih nogu i zaobljenih gluteusa. Zato \u0107e gotovo svi imati koristi od njihovog izvo\u0111enja. U \u010dlanku \u0107ete nau\u010diti kako pravilno izvoditi \u010du\u010dnjeve s utegom ili girjom, kao i iskorake s bu\u010dicom.<\/p>\n","protected":false},"author":129,"featured_media":538715,"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":[6512,7256,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-571282","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-cucnjevi-hr","9":"tag-trening-snage-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 raditi \u010du\u010dnjeve i iskorake? 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