{"id":575461,"date":"2024-07-12T16:49:51","date_gmt":"2024-07-12T14:49:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=575461"},"modified":"2024-07-12T16:49:54","modified_gmt":"2024-07-12T14:49:54","slug":"kako-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/","title":{"rendered":"Kako vje\u017ebati sa \u0161ipkom? 10 osnovnih vje\u017ebi za cijelo tijelo"},"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-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#Sto_je_sipka_i_koje_vrste_postoje\" title=\"\u0160to je \u0161ipka i koje vrste postoje?\">\u0160to je \u0161ipka i koje vrste postoje?<\/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-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#Koje_su_prednosti_vjezbanja_sa_sipkom\" title=\"Koje su prednosti vje\u017ebanja sa \u0161ipkom?\">Koje su prednosti vje\u017ebanja sa \u0161ipkom?<\/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-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#Kako_vjezbati_sa_sipkom\" title=\"Kako vje\u017ebati sa \u0161ipkom?\">Kako vje\u017ebati sa \u0161ipkom?<\/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-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#10_osnovnih_vjezbi_sa_sipkom\" title=\"10 osnovnih vje\u017ebi sa \u0161ipkom\">10 osnovnih vje\u017ebi sa \u0161ipkom<\/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-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#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\/kako-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p>\u0160ipku mo\u017eete prona\u0107i u gotovo svakoj teretani. Koristi se za \u010du\u010dnjeve, mrtvo dizanje, bench press i druge osnovne vje\u017ebe snage. Me\u0111utim, mnogi ljudi radije koriste sprave jer su zabrinuti da ne\u0107e pravilno koristiti \u0161ipku. To je \u0161teta jer propu\u0161taju niz prednosti. Zato se dana\u0161nji \u010dlanak fokusira na <strong>najosnovnije vje\u017ebe sa \u0161ipkom koje po\u010detnici tako\u0111er mogu uvrstiti u svoj plan treninga.<\/strong> Za po\u010detnike je posebno va\u017eno da se najprije potpuno usredoto\u010de na u\u010denje pravilne tehnike sa samom \u0161ipkom prije nego \u0161to lagano po\u010dnu dodavati plo\u010daste utege.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_sipka_i_koje_vrste_postoje\"><\/span><p>\u0160to je \u0161ipka i koje vrste postoje?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0160ipka<\/a> je <strong>duga\u010dka metalna dvoru\u010dna \u0161ipka na koju se sa strane mogu staviti plo\u010dasti utezi.<\/strong> Omogu\u0107uje \u0161iroku paletu hvatova, \u0161irokih i uskih. Dostupno je nekoliko vrsta utega koji se razlikuju po veli\u010dini, obliku i upotrebi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Osnovne vrste \u0161ipki<\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Standardna \u0161ipka<\/strong><\/a> obi\u010dno te\u017ei oko 10 kg i duga\u010dka je oko 150 cm. \u0160ipka je dizajnirana za postavljanje <a href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dastih utega<\/a> s rupom promjera 30 mm.<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Olimpijska \u0161ipka<\/strong><\/a> je klasi\u010dna \u0161ipka za dizanje utega. Uobi\u010dajeno je duga\u010dka 220 cm, ima promjer hvata od 29 mm i te\u017ei 20 kg (postoji i \u017eenska verzija promjera 25 mm i te\u017eine 15 kg). Dizajnirana je za kori\u0161tenje sa standardnim <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">olimpijskim plo\u010dastim utezima<\/a>. Tako\u0111er mo\u017eete nai\u0107i na kra\u0107u <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Olimpijsku \u0161ipku<\/a> du\u017eine 150 cm.<\/p><\/li>\n\n\n\n<li><p><strong><a href=\"https:\/\/gymbeam.hr\/sipka-za-vjezbanje-ez-lifter-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/sipka-za-vjezbanje-ez-lifter-gymbeam.html\" target=\"_blank\" rel=\"noopener\">EZ zakrivljena \u0161ipka<\/a><\/strong> obi\u010dno je kra\u0107a i te\u017ei oko 10 kg. Zakrivljenog je oblika, nudi razli\u010dite mogu\u0107nosti hvata i pogodna je za vje\u017ebe usmjerene na bicepse, tricepse ili ramena.<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/trap-bar-lifter-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/trap-bar-lifter-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Trap \u0161ipka<\/strong><\/a> je \u0161esterokutnog oblika i koristi se za trening mrtvog dizanja.<\/p><\/li>\n\n\n\n<li><p><strong>\u0160vicarska \u0161ipka,<\/strong> tako\u0111er poznata kao \u0161ipka s vi\u0161e hvatova, nalikuje ljestvama s razli\u010ditim zakrivljenim pre\u010dkama, nude\u0107i razli\u010dite mogu\u0107nosti hvata.<\/p><\/li>\n\n\n\n<li><p><strong>Olimpijska Safety \u0161ipka<\/strong> ima jastu\u010di\u0107 na mjestu gdje se oslanja na gornji dio le\u0111a tijekom izvo\u0111enja \u010du\u010dnjeva. Ima duge ru\u010dke sa strane, koje mo\u017eete dr\u017eati preko ramena. Ovaj dizajn omogu\u0107uje stabilnije i sigurnije dr\u017eanje tijekom \u010du\u010dnjeva.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u0160ipke su prikladne i za ku\u0107ne teretane. Saznajte vi\u0161e o tome koju dodatnu opremu uzeti u obzir kod postavljanja ku\u0107ne teretane u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/obavezna-oprema-za-vasu-kucnu-teretanu\/\" target=\"_blank\" rel=\"noopener\"><strong>Must-have oprema za va\u0161u ku\u0107nu teretanu<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Koje vrste \u0161ipki postoje?\" class=\"wp-image-565279\" title=\"Koje vrste \u0161ipki postoje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" 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_prednosti_vjezbanja_sa_sipkom\"><\/span><p>Koje su prednosti vje\u017ebanja sa \u0161ipkom?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>\u0160ipka je neophodan alat u treningu snage. Me\u0111utim, mnogi ju ljudi, osobito po\u010detnici, izbjegavaju i radije vje\u017ebaju na spravama, \u0161to je \u0161teta. \u0160ipka zapravo nudi <strong>brojne prednosti za sporta\u0161e svih razina performansi.<\/strong><\/p>\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. Pru\u017ea varijabilni otpor<\/h3>\n\n\n<p>Za razliku od obi\u010dnih <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dica<\/a> ili <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girji<\/a>, koje imaju fiksnu te\u017einu, na \u0161ipci <strong>mo\u017eete podesiti te\u017einu.<\/strong> Po\u010dinjete s praznom \u0161ipkom, koja obi\u010dno te\u017ei izme\u0111u 8 &#8211; 20 kg, ovisno o vrsti, a zatim dodajete plo\u010daste utege prema va\u0161oj snazi \u200b\u200bi vrsti vje\u017ebe. Olimpijske \u0161ipke obi\u010dno mogu podnijeti optere\u0107enja do 900 kg, \u0161to ih \u010dini prikladnim za powerliftere i strongmene u njihovom treningu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Prikladna za po\u010detnike i napredne sporta\u0161e<\/h3>\n\n\n<p>Po\u010detnici \u010desto preferiraju vje\u017ebe na spravi koje vode pokrete te izbjegavaju slobodne utege. Me\u0111utim, trebali bi razmisliti o uklju\u010divanju osnovnih vje\u017ebi sa \u0161ipkom. U\u010denje pravilnog vje\u017ebanja sa \u0161ipkom poma\u017ee uspostaviti \u010dvrst temelj za snagu. Vje\u017ebe sa \u0161ipkom <strong>omogu\u0107uju puni raspon pokreta i<\/strong> <strong>tako\u0111er mogu pomo\u0107i u prilagodbi raznim neravnote\u017eama.<\/strong> Jo\u0161 jedna prednost je brz napredak, \u0161to mo\u017ee pru\u017eiti potrebnu motivaciju po\u010detniku. Ako nemate iskustva s vje\u017ebama sa \u0161ipkom, isplati se obratiti osobnom fitness treneru koji vam mo\u017ee pomo\u0107i u u\u010denju pravilne tehnike.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Poma\u017ee u izgradnji snage i mi\u0161i\u0107ne mase<\/h3>\n\n\n<p>\u0160ipka se koristi za \u010du\u010dnjeve, mrtvo dizanje i bench press. Te vje\u017ebe su me\u0111u naju\u010dinkovitijima za izgradnju snage i mi\u0161i\u0107ne mase. Dodatno, progresivnim pove\u0107anjem te\u017eine na \u0161ipci svom tijelu dajete<strong> novi poticaj za rast i ja\u010danje.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[1, 3]<\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Poti\u010de sagorijevanje kalorija<\/h3>\n\n\n<p>Koriste\u0107i \u0161ipku, uglavnom \u0107ete izvoditi<strong> slo\u017eene vje\u017ebe<\/strong> koje anga\u017eiraju mi\u0161i\u0107e cijelog tijela. To rezultira sagorijevanjem vi\u0161e kalorija u usporedbi s izoliranim vje\u017ebama poput zgibova za biceps ili triceps. Vje\u017ebanje sa \u0161ipkom je stoga u\u010dinkovito za osobe koje \u017eele smr\u0161avjeti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg\" alt=\"Prednosti vje\u017ebanja sa \u0161ipkom\" class=\"wp-image-565295\" title=\"Prednosti vje\u017ebanja sa \u0161ipkom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Poma\u017ee pobolj\u0161ati koordinaciju i ravnote\u017eu<\/h3>\n\n\n<p>Vje\u017ebaju\u0107i sa slobodnim utezima poput onih na \u0161ipci, intenzivnije <strong>anga\u017eirate stabiliziraju\u0107e mi\u0161i\u0107e <\/strong>odgovorne za ravnote\u017eu. Slo\u017eene vje\u017ebe tako\u0111er izazivaju koordinaciju mi\u0161i\u0107a cijelog tijela, poma\u017eu\u0107i pobolj\u0161ati i ovu sposobnost. Ovo je korisno za dnevne aktivnosti gdje dobra koordinacija i ravnote\u017ea mogu sprije\u010diti neo\u010dekivane padove. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U radu na ravnote\u017ei mo\u017ee vam pomo\u0107i i polulopta. Vje\u017ebe s njom mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\" target=\"_blank\" rel=\"noopener\"><strong>10 najboljih vje\u017ebi za ravnote\u017eu s balans plo\u010dom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/strong><\/a><\/p>\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. Prikladno za trening cijelog tijela<\/h3>\n\n\n<p>Jedna \u0161ipka i nekoliko plo\u010dastih utega bit \u0107e dovoljni za <strong>trening cijelog tijela.<\/strong> Mo\u017eete ju koristiti za ja\u010danje <strong>ruku, le\u0111a, gluteusa, bedara i listova.<\/strong> Osim toga, izvrsna je za vje\u017ebe poput \u010du\u010dnjeva ili mrtvog dizanja, koje anga\u017eiraju mi\u0161i\u0107e u gornjem i donjem dijelu tijela. Osim toga, ove vje\u017ebe aktiviraju core, pa \u0107ete oja\u010dati i trbu\u0161ne mi\u0161i\u0107e.<\/p>\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. Korisno za sporta\u0161e koji se bave treninzima snage<\/h3>\n\n\n<p>Vje\u017ebe sa \u0161ipkom pod punim optere\u0107enjem ne nalaze se samo u planovima treninga sporta\u0161a snage. Tako\u0111er su uklju\u010dene u trening snage<strong> sprintera, trka\u010da izdr\u017eljivosti, nogometa\u0161a, hokeja\u0161a<\/strong> i drugih sporta\u0161a u timskim sportovima. Isto tako, koriste ih i ostali sporta\u0161i koji \u017eele pobolj\u0161ati svoju <strong>snagu, eksplozivnost i u\u010dinkovitost kretanja.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\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=\"51223,74608,55867,74176,74602,68998,74104,68977,64681,80524,61885,49009,53680,74329,51190\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_vjezbati_sa_sipkom\"><\/span><p>Kako vje\u017ebati sa \u0161ipkom?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Osnovne vje\u017ebe sa \u0161ipkom zasigurno \u0107e prona\u0107i svoje mjesto<strong> u <a href=\"\/blog?p=427158\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\">planu <\/a><a href=\"\/blog?p=427158\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\">treninga<\/a> gotovo svakog sporta\u0161a<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Ve\u0107ina njih su slo\u017eene vje\u017ebe, \u0161to ih \u010dini idealnim dijelom <strong>treninga za cijelo tijelo.<\/strong><\/p><\/li>\n\n\n\n<li><p>Me\u0111utim, u svoju rutinu mo\u017eete uklju\u010diti samo one koji ciljaju na<strong> gornju ili donju polovicu tijela<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Ovo su zahtjevne vje\u017ebe pa ih je najbolje<strong> isplanirati za po\u010detak treninga<\/strong> kada imate najvi\u0161e energije.<\/p><\/li>\n\n\n\n<li><p>Uvijek nau\u010dite pravilnu tehniku \u200b\u200bs praznom \u0161ipkom i <strong>postupno pove\u0107avajte te\u017einu<\/strong> kako postajete vje\u0161tiji u vje\u017ebi.<\/p><\/li>\n\n\n\n<li>Tijekom vje\u017ebanja uvijek anga\u017eirajte core.<\/li>\n\n\n\n<li>Prilagodite te\u017einu i broj ponavljanja prema svom cilju (vidi tablicu).<\/li>\n\n\n\n<li><p>Vje\u017ebe sa \u0161ipkom mo\u017eete kombinirati s drugim vrstama utega, poput <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girja<\/a> ili <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dica<\/a>. Oni vam omogu\u0107uju da radite sa svakim udom zasebno, \u0161to je va\u017eno za sprje\u010davanje neravnote\u017ee.<\/p><\/li>\n\n\n\n<li><p>Ne zaboravite tako\u0111er dati prioritet <strong>adekvatnom odmoru<\/strong>. Mi\u0161i\u0107ima je obi\u010dno potrebno 24 &#8211; 72 sata za potpuni oporavak i regeneraciju. <sup><mark class=\"has-inline-color has-orange-color\" data-mce-style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p>Preporu\u010dena te\u017eina i broj ponavljanja<\/p><\/h3>\n\n\n<p>Te\u017eina se obi\u010dno izra\u010dunava na temelju va\u0161eg 1RM (maksimum u jednom ponavljanju), \u0161to je <strong>najve\u0107a te\u017eina koju mo\u017eete podi\u0107i za jedno ponavljanje<\/strong> pravilnom tehnikom. Ne bi vam trebalo ostati snage ni energije za jo\u0161 jedno ponavljanje nakon toga. Ta se vrijednost zatim izra\u017eava kao postotak. Naprimjer, ako je va\u0161 1RM za \u010du\u010dnjeve 100 kg, tada bi 50 % od 1RM bilo 50 kg. <mark class=\"has-inline-color has-orange-color\"><sup> <span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cilj treninga<\/th><th class=\"has-text-align-center\" data-align=\"center\">Te\u017eina (% od 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj serija<\/th><th class=\"has-text-align-center\" data-align=\"center\">Razdoblje odmora izme\u0111u svake serije<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Razvoj snage<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 &#8211; 95 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekundi \u2013 4 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107ne mase (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gubitak kilograma<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izdr\u017eljivost mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o odabiru prave te\u017eine sukladno svome cilju, pro\u010ditajte \u010dlanak: <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 kilograma?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kako pravilno vje\u017ebati sa \u0161ipkom?\" class=\"wp-image-565315\" title=\"Kako pravilno vje\u017ebati sa \u0161ipkom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.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=\"10_osnovnih_vjezbi_sa_sipkom\"><\/span><p>10 osnovnih vje\u017ebi sa \u0161ipkom<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Prije po\u010detka vje\u017ebanja sa \u0161ipkom svakako zagrijte cijelo tijelo. Bit \u0107e dovoljno nekoliko minuta brzog hodanja ili tr\u010danja na traci za tr\u010danje, ili uklju\u010divanje veslanja na <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noopener\">spravi<\/a>ili kori\u0161tenje <a href=\"https:\/\/gymbeam.hr\/air-bike-gymbeam.html\" target=\"_blank\" rel=\"noopener\">air bikea<\/a>. Zatim prije\u0111ite na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirku za vje\u017ebanje<\/a> i <strong>razgibajte sve zglobove.<\/strong> Nakon toga mo\u017eete uklju\u010diti nekoliko  <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/\" target=\"_blank\" rel=\"noopener\">vje\u017ebi s foam rollerom<\/a>, \u0161to poma\u017ee <strong>pove\u0107ati prokrvljenost mi\u0161i\u0107a<\/strong> i bolje ih pripremiti za trening.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Potisak iznad glave (Overhead Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a><br>objema rukama pomo\u0107u nadhvata. Ispravite le\u0111a i lagano savijte koljena. Podignite \u0161ipku malo ispod brade, blizu gornjeg dijela prsa. Dr\u017eite zape\u0161\u0107a ravno, povucite ramena prema dolje od u\u0161iju i stisnite lopatice.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite i kontrolirano podignite \u0161ipku. Zatim udahnite dok lagano vra\u0107ate \u0161ipku u po\u010detni polo\u017eaj i nastavite s jo\u0161 jednim ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijeni zglobovi, nekontrolirani (trzavi) pokreti, odabir neodgovaraju\u0107e te\u017eine, izvijanje le\u0111a, nedovoljna aktivacija corea.<\/p><\/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\/Overhead-press.gif\" alt=\"Kako izvesti potisak iznad glave?\" class=\"wp-image-565445\" title=\"Kako izvesti potisak iznad glave?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rameni potisak i izba\u010daj (Push Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite \u0161ipku objema rukama s nadhvatom. Podignite \u0161ipku malo ispod brade, blizu gornjeg dijela prsa. Dr\u017eite zape\u0161\u0107a ravno, povucite ramena prema dolje od u\u0161iju i stisnite lopatice. Izvedite lagani \u010du\u010danj.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite, ispravite noge i istovremeno dinami\u010dki podignite \u0161ipku. Usredoto\u010dite se na stvaranje snage prvenstveno iz nogu. Kada podi\u017eete \u0161ipku prema gore, uvijek povucite glavu unazad kako biste izbjegli udar u bradu. Zatim udahnite dok glatko vra\u0107ate uteg u po\u010detni polo\u017eaj i nastavite s jo\u0161 jednim ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> podignuta ramena, savijeni zglobovi, odabir neodgovaraju\u0107e te\u017eine, izvijanje le\u0111a, nedovoljna aktivacija corea.<\/p><\/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\/Push-press.gif\" alt=\"Kako izvesti rameni potisak i izba\u010daj?\" class=\"wp-image-565461\" title=\"Kako izvesti rameni potisak i izba\u010daj?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Biceps pregib<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i uhvatite <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a> s dlanovima u podhvatu, otprilike u \u0161irini ramena. Stanite uspravno s lagano savijenim koljenima i dr\u017eite \u0161ipku ispru\u017eenu prema dolje s izravnatim rukama.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite i stegnite bicepse kako biste savili laktove i podigli \u0161ipku prema ramenima. U gornjem polo\u017eaju mo\u017eete zadr\u017eati 1 &#8211; 2 sekunde. Zatim udahnite dok kontrolirano spu\u0161tate \u0161ipku natrag u po\u010detni polo\u017eaj i nastavite s jo\u0161 jednim ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Uklju\u010divanje donjih udova, laktovi okrenuti od tijela, savijeni zglobovi, savijanje donjeg dijela le\u0111a, nekontrolirani pokreti, nedovoljni raspon pokreta, odabir neprikladne te\u017eine.<\/p><\/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\/Bicepsovy-zdvih.gif\" alt=\"Kako izvesti biceps pregib?\" class=\"wp-image-565365\" title=\"Kako izvesti biceps pregib?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Veslanje u pretklonu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova i lagano savijte koljena. Nje\u017eno se nagnite prema naprijed dok su vam le\u0111a prirodno zakrivljena, ramena povu\u010dena prema dolje od u\u0161iju, a glava u ravnini s kralje\u017enicom. Uhvatite \u0161ipku gornjim hvatom, otprilike u \u0161irini ramena, i podignite ju do razine koljena.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Izdahnite i mi\u0161i\u0107ima le\u0111a i ruku povucite \u0161ipku prema bokovima. Zatim ju kontrolirano spustite natrag do razine koljena i nastavite s jo\u0161 jednim ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, ispravljanje koljena, nedovoljan nagib trupa prema naprijed, nedovoljni raspon pokreta.<\/p><\/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\/Bent-over-row.gif\" alt=\"Kako izvesti veslanje u pretklonu?\" class=\"wp-image-565349\" title=\"Kako izvesti veslanje u pretklonu?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Bench Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku na <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\">stalke<\/a> i lezite na <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ravnu klupu<\/a> ispod nje. Stisnite lopatice zajedno i uhvatite \u0161ipku nadhvatom. Zape\u0161\u0107a i laktove dr\u017eite ravno ispod \u0161ipke. \u0160irina hvata je malo \u0161ira od \u0161irine ramena. Postavite stopala ravno na tlo s koljenima pod kutom od pribli\u017eno 90 stupnjeva. Tijekom vje\u017ebe mo\u017ee do\u0107i do laganog savijanja le\u0111a. Dr\u017eite ramena i gluteuse ravno na klupi. Anga\u017eirajte core i gluteuse tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklonite \u0161ipku sa stalaka i dr\u017eite ju iznad prsa. Zatim udahnite dok polako spu\u0161tate \u0161ipku prema prsima. U donjoj fazi, \u0161ipka bi trebala lagano dodirivati \u200b\u200bva\u0161a prsa, oko sredi\u0161ta prsne kosti. Zatim izdahnite dok gurate \u0161ipku prema gore koriste\u0107i kontrakciju prsnih mi\u0161i\u0107a dok laktovi ne budu gotovo potpuno ispru\u017eeni. Putanja \u0161ipke na putu prema gore trebala bi slijediti blagi luk. Vratite se u po\u010detni polo\u017eaj i nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Laktovi koji se \u0161ire prema van, nekontrolirani pokreti, odabir neprikladne te\u017eine, pretjerano savijanje le\u0111a, nedovoljna aktivacija corea i gluteusa, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"Kako izvesti bench press?\" class=\"wp-image-565333\" title=\"Kako izvesti bench press?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Good Morning vje\u017eba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Namjestite \u0161ipku s odgovaraju\u0107om te\u017einom na stalke. Stanite ispod \u0161ipke, postavite ju iza vrata i uhvatite ju s obje ruke uz ramena, s laktovima usmjerenim prema dolje. Uklju\u010dite svoj core, podignite \u0161ipku sa stalaka i napravite korak unatrag. Stanite sa stopalima u \u0161irini kukova ili u ne\u0161to u\u017ei stav, a koljena lagano savijte.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite pokret polaganim guranjem kukova unatrag. Dr\u017eite le\u0111a prirodnoj zakrivljenima, a glavu u ravnini s kralje\u017enicom tijekom cijelog pokreta. Izdahnite dok se glatko uspravljate aktiviraju\u0107i gluteuse i zadnje lo\u017ee. Zatim nastavite s jo\u0161 jednim ponavljanjem. Nakon dovr\u0161etka serije vratite \u0161ipku natrag u stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, nedovoljna aktivacija gluteusa i bedara.<\/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\/Good-morning.gif\" alt=\"Kako izvesti good morning vje\u017ebu?\" class=\"wp-image-565381\" title=\"Kako izvesti good morning vje\u017ebu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Stra\u017enji \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku s odgovaraju\u0107om te\u017einom na stalak za \u010du\u010dnjeve. Stanite ispod utega s nogama otprilike u \u0161irini ramena. Postavite \u0161ipku iza vrata i uhvatite ju s obje ruke uz ramena, laktovi okrenuti prema dolje. Uklju\u010dite svoj core, podignite \u0161ipku s nosa\u010da i napravite korak unatrag.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite \u010du\u010danj guraju\u0107i kukove prema natrag i dolje. Izdahnite dok se glatko uspravljate aktiviraju\u0107i gluteuse i prednji dio bedara. Zatim nastavite s jo\u0161 jednim ponavljanjem. Nakon dovr\u0161etka serije vratite \u0161ipku natrag u stalak za \u010du\u010dnjeve.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, prekomjerno naginjanje prema naprijed, koljena prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete, prekomjerna ili nedovoljna te\u017eina na utegu.<\/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\/Zadni-drep.gif\" alt=\"Kako izvesti stra\u017enji \u010du\u010danj? \" class=\"wp-image-565413\" title=\"Kako izvesti stra\u017enji \u010du\u010danj? \"\/><\/figure>\n<\/div>\n\n\n<p>Dodatne varijacije \u010du\u010dnjeva mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\"><strong>10 osnovnih vje\u017ebi za \u010du\u010dnjeve sa \u0161ipkom: prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za ku\u0107u i teretanu<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Prednji iskorak <\/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 stalak i opteretite ju odgovaraju\u0107om te\u017einom pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dastih utega<\/a>. Zatim postavite \u0161ipku na gornji dio le\u0111a i uhvatite ju sa strane iza svojih ramena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, prebacite te\u017einu na jednu nogu i drugom nogom izvedite kontrolirani iskorak prema naprijed. Spustite se do dubine gdje va\u0161e bedro \u010dini kut od pribli\u017eno 90 stupnjeva s listom u koljenu ili dublje ako vam ne predstavlja napor. Izdahnite i vratite se u po\u010detni polo\u017eaj aktiviraju\u0107i mi\u0161i\u0107e prednje strane bedara i gluteusa, zatim ponovite iskorak s drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, naginjanje prema naprijed, koljena padaju 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.cz\/blog\/wp-content\/uploads\/2024\/04\/Vypad.gif\" alt=\"Kako izvesti prednji iskorak?\" class=\"wp-image-565397\" title=\"Kako izvesti prednji iskorak?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke optere\u0107ene s plo\u010dastim utezima, sa stopalima otprilike u \u0161irini kukova i prstima usmjerenim prema naprijed. Savijte koljena i nagnite se naprijed prema \u0161ipci, dr\u017ee\u0107i le\u0111a u prirodno zakrivljenima, a glavu u ravnini s kralje\u017enicom. Zatim uhvatite \u0161ipku objema rukama u nadhvatu ili mje\u0161ovitom hvatu ako je te\u017eina velika (jedna ruka u nadhvatu, druga u podhvatu). \u0160irina hvata trebala bi biti otprilike u \u0161irini ramena ili malo \u0161ire.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, a dok izdi\u0161ete, koristite aktivaciju mi\u0161i\u0107a nogu (kvadricepsa i gluteusa) kako biste se postupno ispravili. Zapo\u010dnite ispravljanjem koljena, a zatim glatko ispru\u017eite torzo. \u0160ipka bi trebala putovati blizu va\u0161ih nogu na putu prema gore. Nakon toga, nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontrolirani pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"Kako izvesti mrtvo dizanje?\" class=\"wp-image-565429\" title=\"Kako izvesti mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred optere\u0107ene \u0161ipke sa stopalima u \u0161irini kukova. Uhvatite \u0161ipku objema rukama otprilike u \u0161irini ramena. Stanite uspravno i dr\u017eite \u0161ipku ispru\u017eenih ruku ispred bedara. Neka vam koljena budu lagano savijena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite pokret kukom guraju\u0107i kukove unazad i kontrolirano se naginju\u0107i prema naprijed. \u0160ipka bi se trebala pomaknuti prema dolje to\u010dno ispred va\u0161ih nogu. Poku\u0161ajte ju spustiti otprilike do razine gle\u017enja, paze\u0107i da va\u0161a le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam glava ostane u ravnini s kralje\u017enicom. Zatim izdahnite i upotrijebite kontrakciju zadnjih lo\u017ea i gluteusa da se vratite u uspravan polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, zaobljena le\u0111a, 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\/Rumun-mrtvy-tah.gif\" alt=\"Kako izvesti rumunjsko mrtvo dizanje?\" class=\"wp-image-565477\" title=\"Kako izvesti rumunjsko mrtvo dizanje?\"\/><\/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>Tako\u0111er mo\u017eete vje\u017ebati gornji i donji dio tijela s power bagom. Prona\u0111ite inspiraciju za vje\u017ebanje u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noopener\"><strong>Top 15 vje\u017ebi za cijelo tijelo s Power Bagom<\/strong><\/a><\/li>\n\n\n\n<li>Kako biste za\u010dinili trening glavnih mi\u0161i\u0107nih skupina, mo\u017eete uklju\u010diti i vje\u017ebe iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/13-najucinkovitijih-vjezbi-s-loptom-za-fitness\/\" target=\"_blank\" rel=\"noopener\"><strong>Top 13 vje\u017ebi za cijelo tijelo s loptom za pilates<\/strong><\/a><\/li>\n\n\n\n<li>Potiske kukovima mo\u017eete izvoditi i sa \u0161ipkom. Nau\u010dite kako ih pravilno izvoditi u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako pravilno izvoditi potisak kukovima za savr\u0161ene gluteuse? Top 6 varijacija<\/strong><\/a><\/li>\n\n\n\n<li>Ako se \u017eelite usredoto\u010diti na treniranje donje polovice tijela, mo\u017eete isprobati <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>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\"><strong>9&nbsp;najboljih vje\u017ebi za gluteuse i noge<\/strong><\/a>.<\/li>\n\n\n\n<li>Ako niste sigurni kako napraviti plan treninga, \u010dlanak \u201c<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>\u201d vam mo\u017ee pomo\u0107i u tome.<\/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>Vje\u017ebe sa \u0161ipkom \u010dine temelj treninga snage. Anga\u017eiraju mi\u0161i\u0107e cijelog tijela, podr\u017eavaju\u0107i <strong>izgradnju snage, rast mi\u0161i\u0107a<\/strong>, pa \u010dak i <strong>gubitak te\u017eine.<\/strong> Svaki pojedinac mo\u017ee prilagoditi te\u017einu, ponavljanja i serije prema svojim ciljevima. To ih \u010dini korisnima za sporta\u0161e svih razina. Ipak, uvijek je va\u017eno fokusirati se na pravilnu tehniku \u200b\u200bi ne zanemariti adekvatan oporavak i kvalitetnu prehranu koji su klju\u010dni 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>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i inspirirajte ih nekim idejama za vje\u017ebanje sa \u0161ipkom.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe sa \u0161ipkom temelj su treninga snage. To uklju\u010duje \u010du\u010dnjeve, mrtvo dizanje i potisak s klupe. Dana\u0161nji \u010dlanak objasnit \u0107e kako ih treba pravilno izvoditi da biste postigli najbolje rezultate.<\/p>\n","protected":false},"author":129,"featured_media":565247,"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":[7100,7256,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-575461","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-trening-snage-hr","10":"tag-vjezbanje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vje\u017ebati sa \u0161ipkom? 10 osnovnih vje\u017ebi za cijelo tijelo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe sa \u0161ipkom kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje ili potisak s klupe doista su neophodne jer poma\u017eu u izgradnji snage, mi\u0161i\u0107ne mase i mr\u0161avljenju. 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