{"id":573419,"date":"2024-06-07T16:39:26","date_gmt":"2024-06-07T14:39:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=573419"},"modified":"2024-06-07T16:39:28","modified_gmt":"2024-06-07T14:39:28","slug":"9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/","title":{"rendered":"10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje"},"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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Kako_odabrati_odgovarajucu_elasticnu_traku_za_vjezbanje\" title=\"Kako odabrati odgovaraju\u0107u elasti\u010dnu traku za vje\u017ebanje?\">Kako odabrati odgovaraju\u0107u elasti\u010dnu traku za vje\u017ebanje?<\/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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Kako_raditi_na_trbusnim_misicima_s_elasticnom_trakom_za_vjezbanje\" title=\"Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje?\">Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje?<\/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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Trening_za_trbusne_misice_s_elasticnom_trakom_za_vjezbanje\" title=\"Trening za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje\">Trening za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje<\/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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Top_10_najucinkovitijih_vjezbi_za_trbusne_misice_s_elasticnom_trakom_za_vjezbanje\" title=\"Top 10 naju\u010dinkovitijih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje\">Top 10 naju\u010dinkovitijih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje<\/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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Otkuda_krenuti\" title=\"Otkuda krenuti?\">Otkuda krenuti?<\/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\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u010dinkovitih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e nikad previ\u0161e. Osim trbu\u0161njaka ili planka, u svoj trening mo\u017eete ubaciti i <strong>vje\u017ebe s elasti\u010dnom trakom za vje\u017ebanje<\/strong>. Mo\u017eda ste vi\u0161e upoznati s time da ju koristite za vje\u017ebanje ruku ili le\u0111a, ali mo\u017eete biti uvjereni da stvarno mo\u017ee predstavljati izazov za va\u0161e trbu\u0161ne mi\u0161i\u0107e. Na taj na\u010din mo\u017eete raditi vje\u017ebe usmjerene na<strong> ravne, kose i donje trbu\u0161ne mi\u0161i\u0107e, kao i na core.<\/strong> U samo jednom treningu tako mo\u017eete sveobuhvatno trenirati cijelo podru\u010dje trbuha, poznato i kao six-pack.<\/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_odabrati_odgovarajucu_elasticnu_traku_za_vjezbanje\"><\/span>Kako odabrati odgovaraju\u0107u elasti\u010dnu traku za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to po\u010dnete sa samim treningom, razgovarajmo o odabiru prave <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dne trake za vje\u017ebanje<\/a>. Ove trake dolaze u nekoliko varijanti. Mo\u017eete odabrati onu s <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-beastpink.html\" target=\"_blank\" rel=\"noopener\">petljom<\/a> ili <a href=\"https:\/\/gymbeam.hr\/elasticne-trake-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noopener\">duga\u010dku elasti\u010dnu traku<\/a> kojoj \u0107ete \u010dvrsto spojiti krajeve. Tako\u0111er je va\u017eno odabrati odgovaraju\u0107u razinu otpora. <strong>\u0160to je traka \u010dvr\u0161\u0107a (tvr\u0111a), to je ve\u0107i otpor<\/strong> i vje\u017ebanje postaje izazovnije. Za po\u010detnike preporu\u010dujemo da krenu s elasti\u010dnim trakama ni\u017eeg otpora i postupno pove\u0107avaju otpor kako se njihova snaga s vremenom poja\u010dava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, odre\u0111ena vje\u017eba koju izvodite tako\u0111er igra ulogu u odabiru prave elasti\u010dne trake za vje\u017ebanje. Mo\u017eda \u0107ete otkriti da za odre\u0111ene vje\u017ebe mo\u017eete lako koristiti naj\u010dvr\u0161\u0107u elasti\u010dnu traku, dok se druge mogu izvoditi samo s onima s najni\u017eim otporom. Stoga <strong>mo\u017ee biti zgodno imati pri ruci vi\u0161e vrsta elasti\u010dnih traka s razli\u010ditim razinama otpora.<\/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 ruke ili noge s elasti\u010dnom trakom za vje\u017ebanje, u\u010dinkovite vje\u017ebe mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\">30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom za vje\u017ebanje<\/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=\"715\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg\" alt=\"Kako odabrati elasti\u010dnu traku za vje\u017ebanje?\" class=\"wp-image-542238\" title=\"Kako odabrati elasti\u010dnu traku za vje\u017ebanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-400x254.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1536x976.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-2048x1302.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=\"Kako_raditi_na_trbusnim_misicima_s_elasticnom_trakom_za_vjezbanje\"><\/span>Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez obzira na to je li va\u0161 cilj postizanje&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\" target=\"_blank\" rel=\"noopener\">six-packa<\/a> ili \u017eelite smr\u0161avjeti i zategnuti trbu\u0161ne mi\u0161i\u0107e, uvijek imajte na umu da najbolji rezultati dolaze iz sveobuhvatnog pristupa. Prvo, va\u017eno je u svoj trening uklju\u010diti vje\u017ebe koje anga\u017eiraju <strong>rektus abdominis, transverzalni abdominis i kose mi\u0161i\u0107e<\/strong>. Na taj \u0107ete na\u010din raditi na jezgri i ciljati na odre\u0111ena podru\u010dja kao \u0161to su donji dio trbuha i bokovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada su u pitanju treninzi za trbu\u0161ne mi\u0161i\u0107e, va\u017eno je naglasiti da se <strong>najbolji rezultati posti\u017eu redovitim treningom<\/strong>. Me\u0111utim, nije preporu\u010dljivo prenaprezati ovo podru\u010dje svakodnevnim vje\u017ebanjem jer mi\u0161i\u0107ima treba vremena da se oporave. Za po\u010detnike se preporu\u010duje odraditi <strong>sveobuhvatan trening za trbu\u0161ne mi\u0161i\u0107e 2 &#8211; 3 puta tjedno<\/strong>, dok napredni pojedinci mogu trenirati do 4 puta tjedno. Ukoliko svoju rutinu vje\u017ebanja popratite i kvalitetnom <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">prehranom<\/a>, to \u0107e tako\u0111er podr\u017eati va\u0161e napore u vje\u017ebanju. <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 i vi \u017eelite smr\u0161avjeti i zategnuti trbuh, svakako pogledajte 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\/\" target=\"_blank\" rel=\"noopener\"><strong>Rije\u0161ite se sala na trbuhu i dovedite se u formu uz na\u0161 jednostavan 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=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542255\" title=\"Vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_za_trbusne_misice_s_elasticnom_trakom_za_vjezbanje\"><\/span>Trening za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nastavku \u0107ete prona\u0107i 10 vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elasti\u010dne trake za vje\u017ebanje<\/a>. Definitivno ne morate raditi sve ovo u jednom treningu. <strong>Jednostavno odaberite 4 i redovito ih prakticirajte najmanje dva puta tjedno kao dio svog cjelokupnog plana treninga.<\/strong> Mo\u017eete ih izvoditi zasebno kao posebnu sesiju vje\u017ebanja ili ih uklju\u010diti u druge vje\u017ebe mi\u0161i\u0107nih skupina, poput ruku i le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Broj ponavljanja za svaku vje\u017ebu je <strong>8 &#8211; 20 (po strani), izvoditi u 3 &#8211; 4 serije.<\/strong> Po\u010dnite s manjim brojem ponavljanja i serija, a zatim postupno pove\u0107avajte koli\u010dinu. Isto se odnosi i na razinu otpora elasti\u010dne trake; zapo\u010dnite s ni\u017eim otporom i poku\u0161ajte s ve\u0107im otporom kada se osje\u0107ate spremni. Me\u0111utim, pove\u0107ajte otpor samo ako to ne ugro\u017eava va\u0161u tehniku. Pravilna tehnika je klju\u010dna za postizanje rezultata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni kako strukturirati svoj trening za trbu\u0161ne mi\u0161i\u0107e,<strong> razmislite o isprobavanju HIIT-a ili kru\u017enog treninga.<\/strong><\/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<h3 class=\"wp-block-heading\">1. HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odaberite 4 &#8211; 6 vje\u017ebi<\/li>\n\n\n\n<li>svaku vje\u017ebu izvodite 30 sekundi i zatim se odmorite 30 sekundi<\/li>\n\n\n\n<li>zatim prelazite na sljede\u0107u vje\u017ebu, a nakon \u0161to sve odradite, zavr\u0161ili ste jednu seriju<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svakog seta<\/li>\n\n\n\n<li>napravite tako 3 &#8211; 4 cijela seta<\/li>\n<\/ul>\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\">2. Kru\u017eni trening:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odaberite 4 &#8211; 6 vje\u017ebi<\/li>\n\n\n\n<li>postupno izvodite 8 \u2013 20 ponavljanja svake vje\u017ebe<\/li>\n\n\n\n<li>napravite tako 3 &#8211; 4 cijela seta<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svakog seta<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kako biste lak\u0161e izradili vlastiti plan treninga, mo\u017eete pogledati \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n\n\n\n<li>Za one koji uglavnom vje\u017ebaju kod ku\u0107e, imamo \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako sastaviti kvalitetni plan za ku\u0107ni trening?<\/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    <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=\"36298,36298,58726,32659,36364,36364,50959,50953,77725,49021\" ><\/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=\"Top_10_najucinkovitijih_vjezbi_za_trbusne_misice_s_elasticnom_trakom_za_vjezbanje\"><\/span>Top 10 naju\u010dinkovitijih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elasti\u010dne trake za vje\u017ebanje<\/a>, svakako pripremite i <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirku za vje\u017ebanje<\/a> za svoj trening. Prije nego po\u010dnete vje\u017ebati, ne zaboravite<strong> napraviti lagano zagrijavanje<\/strong> (kao \u0161to je tr\u010danje u mjestu ili preskakanje <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" target=\"_blank\" rel=\"noopener\">u\u017eeta<\/a>). <strong>Nakon toga pokrenite cijelo tijelo<\/strong> laganim rotiranjem glavnih zglobova. Nakon zavr\u0161etka glavnog dijela treninga, nekoliko minuta posvetite istezanju.<\/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. Bicikl trbu\u0161njaci s elasti\u010dnom trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">prostirku za vje\u017ebanje<\/a> i postavite elasti\u010dnu traku za vje\u017ebanje oko stopala. Zatim lezite na le\u0111a s rukama uz tijelo. Aktivirajte trbu\u0161ne mi\u0161i\u0107e i podignite noge ravno od tla. Dr\u017eite noge razmaknute kako biste odr\u017eali napetost u elasti\u010dnoj traci za vje\u017ebanje.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Slobodno di\u0161ite i zapo\u010dnite savijanjem jedne noge i povla\u010denjem prema glavi, dok drugom izravnanom nogom istovremeno raste\u017eete elasti\u010dnu traku za vje\u017ebanje u suprotnom smjeru. Zatim lagano promijenite noge. Nastavite s ovim pokretima dok ne zavr\u0161ite cijeli set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekontrolirani pokreti, ograni\u010deni raspon pokreta, podizanje le\u0111a s prostirke.<\/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\/04\/Alternating-press.gif\" alt=\"Vje\u017eba bicikl trbu\u0161njaci s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542273\" title=\"Vje\u017eba bicikl trbu\u0161njaci s elasti\u010dnom trakom za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Jednono\u017ena ekstenzija u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite <a href=\"https:\/\/gymbeam.hr\/siroka-elasticna-traka-soft-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elasti\u010dnu traku za vje\u017ebanje<\/a> oko stopala. Zatim lezite na le\u0111a, savijte ruke i stavite prste iza u\u0161iju s dlanovima okrenutima prema naprijed. Aktivirajte trbu\u0161ne mi\u0161i\u0107e, podignite noge i savijte ih pod kutom od 90 stupnjeva. Dr\u017eite noge razmaknute kako biste odr\u017eali napetost u elasti\u010dnoj traci.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Po\u010dnite s izdisajem i pritisnite jednom nogom elasti\u010dnu traku za vje\u017ebanje, iste\u017eu\u0107i je dok peta lagano ne dodirne strunja\u010du. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite pokret s istom nogom. Nakon zavr\u0161etka serije, izvedite vje\u017ebu s drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekontrolirani pokreti, ograni\u010deni raspon pokreta, podizanje le\u0111a s prostirke.<\/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\/04\/Isolated-bicycles.gif\" alt=\"Vje\u017eba jednono\u017ena ekstenzija u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542321\" title=\"Vje\u017eba jednono\u017ena ekstenzija u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Podizanje nogu u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po\u010detni polo\u017eaj: Sjednite na prostirku za vje\u017ebanje i postavite <a href=\"https:\/\/gymbeam.hr\/siroka-elasticna-traka-hard-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elasti\u010dnu traku za vje\u017ebanje<\/a> oko stopala. Zatim lezite na le\u0111a s rukama uz tijelo. Mo\u017eete dr\u017eati glavu podignutu ili je nasloniti na prostirku. Aktivirajte trbu\u0161ne mi\u0161i\u0107e i podignite izravnate noge nekoliko centimetara od tla. Dr\u017eite noge razmaknute kako biste odr\u017eali napetost u elasti\u010dnoj traci.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Izdahnite dok polako privla\u010dite izravnate noge prema glavi, odr\u017eavaju\u0107i kontrolu tijekom cijelog pokreta. Usredoto\u010dite se na to da cijela le\u0111a dr\u017eite ravno na prostirci. 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> nekontrolirani pokreti, ograni\u010deni raspon pokreta, podizanje le\u0111a s prostirke.<\/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\/04\/Slow-legs-lift.gif\" alt=\"Vje\u017eba podizanja nogu u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542401\" title=\"Vje\u017eba podizanja nogu u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank s hodanjem u stranu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-stellar-black-strix.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prostirku za vje\u017ebanje <\/a>i postavite elasti\u010dnu traku za vje\u017ebanje oko stopala. Zatim kleknite i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok iz polo\u017eaja planka iskora\u010dite jednom nogom u stranu, zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite. Dovr\u0161ite cijeli set s jednom nogom prije prebacivanja na drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, bokovi spu\u0161teni prema tlu, pretjerano podizanje zdjelice.<\/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\/04\/Plank-stepouts.gif\" alt=\"Vje\u017eba plank s hodanjem u stranu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje\" class=\"wp-image-542369\" title=\"Vje\u017eba plank s hodanjem u stranu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<p>\u017delite li u svoj trening uklju\u010diti i druge vrste plankova, mo\u017eete ih prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">24 naju\u010dinkovitije varijacije planka<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank s koljenom prema laktu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite elasti\u010dnu traku oko stopala. Zatim kleknite i prije\u0111ite u polo\u017eaj planka na ispru\u017eenim rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate jednu nogu i privla\u010dite je prema laktu suprotne ruke. Zadr\u017eite se u ovom polo\u017eaju 1 &#8211; 2 sekunde, fokusiraju\u0107i se na \u0161to ve\u0107u aktivaciju trbu\u0161nih mi\u0161i\u0107a. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i ponovite. Dovr\u0161ite cijeli set s jednom nogom prije prebacivanja na drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, spu\u0161tanje bokova prema tlu, pretjerano podizanje zdjelice, nedovoljni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mountain-climber.gif\" alt=\"Vje\u017eba plank s koljenom prema laktu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje\" class=\"wp-image-542353\" title=\"Vje\u017eba plank s koljenom prema laktu uz kori\u0161tenje elasti\u010dne trake za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Trbu\u0161njaci u bo\u010dnom planku s elasti\u010dnom trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite<a href=\"https:\/\/gymbeam.hr\/siroka-elasticna-traka-medium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> elasti\u010dnu traku za vje\u017ebanje <\/a>oko stopala. Zatim lezite na bok s donjom rukom ispru\u017eenom ispred sebe za oslonac. Savijte nadlakticu i lagano stavite ruku iza glave. Mo\u017eete lagano saviti noge i podi\u0107i ih nekoliko centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate gornju nogu i poku\u0161avate dovesti koljeno prema laktu. U krajnjem polo\u017eaju mo\u017eete uklju\u010diti 1 &#8211; 2 sekunde zadr\u017eavanja uz maksimalnu aktivaciju trbu\u0161nih mi\u0161i\u0107a. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Nakon dovr\u0161ene serije prije\u0111ite na drugu stranu i izvedite vje\u017ebu na isti na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/li>\n<\/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\/04\/Lying-side-crunches.gif\" alt=\"Vje\u017eba trbu\u0161njaci u bo\u010dnom planku s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542337\" title=\"Vje\u017eba trbu\u0161njaci u bo\u010dnom planku s elasti\u010dnom trakom za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Medvje\u0111i plank s no\u017enom ekstenzijom unazad uz kori\u0161tenje elasti\u010dne trake&nbsp; <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dnu traku<\/a> iznad koljena. Zatim prije\u0111ite u polo\u017eaj na sve \u010detiri, podi\u017eu\u0107i koljena nekoliko centimetara od prostirke. Dr\u017eite glavu u ravnini s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok jednom nogom napravite mali korak naprijed kako biste rastegnuli elasti\u010dnu traku. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Odmah ponovite s drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, nedovoljni raspon pokreta.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bear-walk.gif\" alt=\"Vje\u017eba medvje\u0111i plank s no\u017enom ekstenzijom unazad uz kori\u0161tenje elasti\u010dne trake\" class=\"wp-image-542289\" title=\"Vje\u017eba medvje\u0111i plank s no\u017enom ekstenzijom unazad uz kori\u0161tenje elasti\u010dne trake\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Doticanje petama u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite elasti\u010dnu traku za vje\u017ebanje iznad koljena. Zatim lezite na le\u0111a, podignite noge i savijte ih pod kutom od 90 stupnjeva. Dr\u017eite glavu na prostirci, a ruke uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok po\u010dinjete spu\u0161tati jednu savijenu nogu prema prostirci, doti\u010du\u0107i je petom. Nakon toga se vratite u po\u010detni polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem. Dovr\u0161ite cijeli set s jednom nogom prije prebacivanja na drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Podizanje le\u0111a s prostirke, nedovoljni raspon pokreta.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Heel-taps.gif\" alt=\"Vje\u017eba doticanje petama u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom\" class=\"wp-image-542305\" title=\"Vje\u017eba doticanje petama u le\u017ee\u0107em polo\u017eaju s elasti\u010dnom trakom\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Lateralno podizanje nogu u stoje\u0107em polo\u017eaju s elasti\u010dnom trakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku za vje\u017ebanje oko stopala i stanite sa stopalima otprilike u \u0161irini kukova kako biste stvorili napetost u elasti\u010dnoj traci. Savijte ruke u laktovima i postavite ruke iza glave s dlanovima okrenutima prema naprijed.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok privla\u010dite koljeno jedne noge prema laktu. U gornjem polo\u017eaju uklju\u010dite zadr\u017eavanje od 1 &#8211; 2 sekunde i poku\u0161ajte \u0161to vi\u0161e aktivirati svoje kose trbu\u0161ne mi\u0161i\u0107e. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Dovr\u0161ite cijeli set s jednom nogom prije prebacivanja na drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Naginjanje prema naprijed, nedovoljni raspon pokreta.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Standing-leg-raisings.gif\" alt=\"Vje\u017eba lateralno podizanje nogu u stoje\u0107em polo\u017eaju s elasti\u010dnom trakom\" class=\"wp-image-542417\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Hollow Hold rolanje s elasti\u010dnom trakom za vje\u017ebanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku za vje\u017ebanje i postavite elasti\u010dnu traku za vje\u017ebanje na podlaktice. Zatim lezite na le\u0111a, podignite ruke iznad glave i lagano savijte koljena. Nastavite \u0161iriti ruke kako bi elasti\u010dna traka ostala zategnuta. Anga\u017eirajte svoj core i dr\u017eite ruke i noge nekoliko centimetara iznad prostirke.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok se po\u010dinjete okretati na jednu stranu. Poku\u0161ajte odr\u017eati svoje tijelo stabilnim tijekom cijelog pokreta. Napravite jednu do dvije rotacije u jednu stranu, zatim udahnite i izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljna aktivacija corea.<\/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\/04\/Rolling.gif\" alt=\"Vje\u017eba Hollow Hold rolanje s elasti\u010dnom trakom za vje\u017ebanje\" class=\"wp-image-542385\" title=\"Vje\u017eba Hollow Hold rolanje s elasti\u010dnom trakom za vje\u017ebanje\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Otkuda_krenuti\"><\/span>Otkuda krenuti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite dodatne vje\u017ebe koje ciljaju na bokove, kose ili trbu\u0161ne mi\u0161i\u0107e koriste\u0107i samo svoju tjelesnu te\u017einu, mo\u017eete ih prona\u0107i u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>21 najbolja vje\u017eba za trbu\u0161ne mi\u0161i\u0107e s tjelesnom te\u017einom<\/strong><\/a><\/li>\n\n\n\n<li>Ako se \u017eelite posebno usredoto\u010diti na donje trbu\u0161ne mi\u0161i\u0107e, naju\u010dinkovitije vje\u017ebe mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom<\/strong><\/a><\/li>\n\n\n\n<li>Trbu\u0161ne mi\u0161i\u0107e mo\u017eete vje\u017ebati i pomo\u0107u pilates lopte prema \u010dlanku: <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 pilates loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e<\/strong><\/a><\/li>\n\n\n\n<li>Vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a s medicinkom mo\u017eete dodatno za\u010diniti vje\u017ebama iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-s-medicinkom-za-ojacanje-trbusnih-misica\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Top 10 vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s medicinkom<\/strong><\/a><\/li>\n\n\n\n<li>Inspiraciju za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a s opremom ili bez nje mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Top 13 vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e<\/a><\/strong><\/li>\n\n\n\n<li>Ako vam je san imati vidljivi six-pack i pitate se kako to posti\u0107i, prakti\u010dne savjete mo\u017eete prona\u0107i 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 koliki je postotak tjelesne masti potreban da biste imali vidljive trbu\u0161ne mi\u0161i\u0107e? Mo\u017eete saznati 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\" class=\"ek-link\"><strong>Koliki postotak tjelesne masti trebate imati da biste vidjeli trbu\u0161ne 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>Uklju\u010divanje vje\u017ebi s trakom otpora mo\u017ee biti odli\u010dan na\u010din da <strong>za\u010dinite svoj trening, sprije\u010dite stagnaciju i postignete bolje rezultate.<\/strong> Ove vje\u017ebe u\u010dinkovito ja\u010daju cijeli core i trbu\u0161ne mi\u0161i\u0107e. Mo\u017eete ih integrirati u druge treninge mi\u0161i\u0107nih skupina ili ih izvoditi samostalno barem dva puta tjedno. Ako tako\u0111er prilagodite svoju prehranu i omogu\u0107ite dovoljno vremena za oporavak mi\u0161i\u0107ima, dodatno \u0107ete pobolj\u0161ati svoje rezultate. Poduzimaju\u0107i ove bitne korake, bit \u0107ete na pravom putu da postignete svoje ciljeve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i inspirirajte ih idejama za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a pomo\u0107u elasti\u010dne trake za vje\u017ebanje.<\/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\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje? U ovom \u0107ete \u010dlanku prona\u0107i u\u010dinkovite vje\u017ebe za ciljanje rectusa abdominisa (ravni mi\u0161i\u0107i), kosih mi\u0161i\u0107a (bo\u010dnih mi\u0161i\u0107a), donjih trbu\u0161nih mi\u0161i\u0107a i corea.<\/p>\n","protected":false},"author":129,"featured_media":542208,"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":[7112,6308,7478,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-573419","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-elasticne-trake-s-otporom-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbanje-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>10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje? Vje\u017ebe za core, kose i donje trbu\u0161ne mi\u0161i\u0107e prikladne za vje\u017ebanje kod ku\u0107e za mu\u0161karce i \u017eene.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje? Vje\u017ebe za core, kose i donje trbu\u0161ne mi\u0161i\u0107e prikladne za vje\u017ebanje kod ku\u0107e za mu\u0161karce i \u017eene.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-07T14:39:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-07T14:39:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje\",\"datePublished\":\"2024-06-07T14:39:26+00:00\",\"dateModified\":\"2024-06-07T14:39:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\"},\"wordCount\":2590,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"keywords\":[\"elasti\u010dne trake s otporom\",\"trbuh\",\"trening\",\"vje\u017ebanje\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\",\"name\":\"10 najboljih vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e s elasti\u010dnom trakom za vje\u017ebanje - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/posilovaci-gumy-FB-.png\",\"datePublished\":\"2024-06-07T14:39:26+00:00\",\"dateModified\":\"2024-06-07T14:39:28+00:00\",\"description\":\"Kako raditi na trbu\u0161nim mi\u0161i\u0107ima s elasti\u010dnom trakom za vje\u017ebanje? 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