{"id":577368,"date":"2024-07-12T16:40:16","date_gmt":"2024-07-12T14:40:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=577368"},"modified":"2025-09-26T11:40:50","modified_gmt":"2025-09-26T09:40:50","slug":"12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/","title":{"rendered":"12 najboljih vje\u017ebi za gornji dio tijela s setom podesivih elasti\u010dnih traka"},"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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#Sto_je_podesivi_set_elasticnih_traka_za_potiske_s_klupe\" title=\"\u0160to je podesivi set elasti\u010dnih traka za potiske s klupe?\">\u0160to je podesivi set elasti\u010dnih traka za potiske s klupe?<\/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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#Zasto_vjezbati_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\" title=\"Za\u0161to vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?\">Za\u0161to vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?<\/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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#Kako_vjezbati_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\" title=\"Kako vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?\">Kako vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?<\/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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#12_ucinkovitih_vjezbi_za_gornji_dio_tijela_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\" title=\"12 u\u010dinkovitih vje\u017ebi za gornji dio tijela s podesivim setom elasti\u010dnih traka za potiske s klupe\">12 u\u010dinkovitih vje\u017ebi za gornji dio tijela s podesivim setom elasti\u010dnih traka za potiske s klupe<\/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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#Sto_dalje\" title=\"\u0160to dalje?\">\u0160to dalje?<\/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\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li znali da mo\u017eete raditi potiske s klupe \u010dak i bez dvoru\u010dnog utega i klupe za utege? Treba vam samo podesivi set elasti\u010dnih traka, koje slu\u017ee kao <strong>funkcionalna alternativa te\u0161kim utezima.<\/strong> Idealne su za vje\u017ebanje kod ku\u0107e, uz dodatnu prednost da mo\u017eete prilagoditi otpor prema potrebi. Osim toga, omogu\u0107uju vam da sveobuhvatno vje\u017ebate cijeli gornji dio tijela. U dana\u0161njem \u010dlanku prona\u0107i \u0107ete nadahnu\u0107e za funkcionalne vje\u017ebe za ramena, bicepse, prsa i le\u0111a koriste\u0107i se elasti\u010dnim trakama za potiske s klupe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_podesivi_set_elasticnih_traka_za_potiske_s_klupe\"><\/span>\u0160to je podesivi set elasti\u010dnih traka za potiske s klupe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/adjustable-set-of-bench-press-expanders-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Podesivi set elasti\u010dnih traka za potiske s klupe<\/a> nalik je na <strong> prakti\u010dnu ku\u0107nu teretanu.<\/strong> Slu\u017ei kao alternativa bu\u010dicama i spravama s utezima. Glavna je komponenta duga i \u0161iroka traka s ru\u010dkama, tako\u0111er poznata kao ekspander za potiske s klupe. Zatim se spaja na dodatne <strong>kratke i duge elasti\u010dne trake<\/strong>, \u0161to vam omogu\u0107uje pode\u0161avanje otpora. Osim toga, rukovanje i kori\u0161tenje ovom opremom vrlo je jednostavno, a pode\u0161avanje otpora traje samo nekoliko sekundi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er uklju\u010duje \u0161ipku za vje\u017ebanje koja zamjenjuje dvoru\u010dni uteg. S du\u017eim elasti\u010dnim trakama mo\u017eete tako\u0111er vje\u017ebati samostalno tako da ih pri\u010dvrstite na ru\u010dke. Set uklju\u010duje i adaptere za gle\u017enjeve i sidro za vrata, \u0161to je korisno ako nemate \u0161ipku za povla\u010denje. Ipak, ovaj rekvizit <strong>nije koristan samo za potiske s klupe;<\/strong> mo\u017eete ga upotrebljavati i za druge vje\u017ebe kao \u0161to su pregibi bicepsa, potisci tricepsa, bo\u010dna dizanja, \u010du\u010dnjevi ili no\u017eni pregibi. Omogu\u0107uje vam vje\u017ebanje svih mi\u0161i\u0107a u va\u0161em tijelu, \u0161to je korisno bilo da je va\u0161 cilj <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">izgradnja mi\u0161i\u0107ne mase<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noopener\">mr\u0161avljenje<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vjezbati_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\"><\/span>Za\u0161to vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener\">Elasti\u010dne trake i ekspanderi<\/a> op\u0107enito su<strong> omiljeni&nbsp;rekviziti za fitness.<\/strong> Vjerojatno ve\u0107ina sporta\u0161a ima barem jednu elasti\u010dnu traku kod ku\u0107e. Prakti\u010dne su za zagrijavanje, aktivaciju mi\u0161i\u0107a, ja\u010danje cijelog tijela ili rehabilitacijske vje\u017ebe. Me\u0111utim, ako imate kompletan set ekspandera kod ku\u0107e, to donosi nekoliko dodatnih prednosti.<\/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. Idealne su za kvalitetan ku\u0107ni trening<\/h3>\n\n\n\n<p>Cijenit \u0107ete set elasti\u010dnih traka ako<strong> prvenstveno vje\u017ebate kod ku\u0107e.<\/strong> Sli\u010dno tome, prikladne su <strong>ako nemate vremena ili motivacije za odlazak u teretanu,<\/strong> ali ipak ne \u017eelite propustiti trening. Iako elasti\u010dne trake mo\u017eda ne\u0107e u potpunosti zamijeniti te\u0161ke utege, mogli biste se iznenaditi koliko u\u010dinkovito mo\u017eete vje\u017ebati s njima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mo\u017eete ih upotrebljavati za vje\u017ebanje cijelog tijela<\/h3>\n\n\n\n<p>Elasti\u010dne trake idealne su za<strong> vje\u017ebanje gornjeg dijela tijela.<\/strong> Osim za ramena, ruke, le\u0111a i prsa, mo\u017eete ih upotrebljavati i za ja\u010danje <strong>trbuha, mi\u0161i\u0107a stra\u017enjice i nogu.<\/strong> Stoga su sveobuhvatan rekvizit za fitness koji \u0107e za\u010diniti va\u0161u rutinu vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako umjesto toga tra\u017eite u\u010dinkovite vje\u017ebe s tradicionalnim elasti\u010dnim trakama, prona\u0107i \u0107ete ih u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\"><strong>30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom<\/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\">3. Mogu ih upotrebljavati i po\u010detnici i napredni sporta\u0161i<\/h3>\n\n\n\n<p><strong>Mo\u017eete podesiti otpor na ekspanderu za potiske s klupe prema svojim potrebama.<\/strong> Jednostavno odvojite ili pri\u010dvrstite elasti\u010dne trake ovisno o va\u0161oj razini snage. To omogu\u0107uje i po\u010detnicima u vje\u017ebama snage i naprednim sporta\u0161ima da vje\u017ebaju s ovim setom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kompaktne su i prenosive<\/h3>\n\n\n\n<p>Podesivi set elasti\u010dnih traka<strong> kompaktan je i zauzima minimalno prostora kod ku\u0107e.<\/strong> Mo\u017eete ga spremiti u ormar, ispod kreveta ili u kut prostorije. Trake tako\u0111er mo\u017eete ponijeti na vje\u017ebanje na otvorenom ili u <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noopener\">uli\u010dni park za vje\u017ebanje<\/a>. To je zna\u010dajna prednost u odnosu na bu\u010dice ili druge vrste utega, koje je te\u017ee transportirati. Njih je te\u0161ko prenijeti iz ku\u0107ne teretane u vanjski prostor za fitness.<\/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\/05\/2-1124x750.png\" alt=\"\u0160to je ekspander za potiske s klupe?\" class=\"wp-image-573501\" title=\"\u0160to je ekspander za potiske s klupe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/2.png 1813w\" 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_vjezbati_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\"><\/span>Kako vje\u017ebati s podesivim setom elasti\u010dnih traka za potiske s klupe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nastavku \u0107ete prona\u0107i <strong>vje\u017ebe za ramena, bicepse, tricepse, prsa i le\u0111a.<\/strong> Tako mo\u017eete odabrati one koje najbolje odgovaraju va\u0161em planu treninga. Slobodno ih dodajte svojim postoje\u0107im vje\u017ebama ili stvorite samostalnu rutinu. Kako biste postigli rezultate, va\u017eno je izvoditi te vje\u017ebe redovito, <strong>po mogu\u0107nosti 2 \u2013 3 puta tjedno.<\/strong> Postupno pove\u0107avajte te\u017einu dodavanjem vi\u0161e ponavljanja ili dodatnih elasti\u010dnih traka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedite<\/strong> <strong>8 \u2013 12 ponavljanja svake vje\u017ebe (po strani) u 3 \u2013 4 serije.<\/strong> Po\u010dnite s manje ponavljanja i serija, a zatim postupno pove\u0107avajte broj. Isto vrijedi i za otpor: pove\u0107ajte ga samo ako ne smanjuje zna\u010dajno va\u0161 raspon pokreta ili pogor\u0161ava va\u0161u tehniku. To je va\u017eno jer je pravilna forma 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<ul class=\"wp-block-list\">\n<li>Ako trebate pomo\u0107 pri izradi vlastitog plana treninga, pogledajte \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 prvenstveno vje\u017ebaju kod ku\u0107e, imamo \u010dlanak pod naslovom: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti odgovaraju\u0107i program treninga za vje\u017ebanje kod ku\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    <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=\"65734,65728,65629,65623,32659,28330,28332,28334,36058,36073,62749,77725\" ><\/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=\"12_ucinkovitih_vjezbi_za_gornji_dio_tijela_s_podesivim_setom_elasticnih_traka_za_potiske_s_klupe\"><\/span>12 u\u010dinkovitih vje\u017ebi za gornji dio tijela s podesivim setom elasti\u010dnih traka za potiske s klupe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim podesivog seta elasti\u010dnih traka za potiske s klupe, trebat \u0107e vam <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">podloga<\/a> ili <a href=\"https:\/\/gymbeam.hr\/rucnici\" target=\"_blank\" rel=\"noopener\">ru\u010dnik<\/a> koji \u0107ete staviti ispod sebe. Prije po\u010detka vje\u017ebanja ne zaboravite se lagano zagrijati (primjerice tr\u010danjem na mjestu ili <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-red-gymbeam.html\" target=\"_blank\" rel=\"noopener\">preskakanjem u\u017eeta<\/a>). Zatim pokrenite cijelo tijelo, posebno se fokusiraju\u0107i na kukove i koljena. Nakon glavnog dijela treninga posvetite nekoliko minuta 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. Potisak s klupe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i na njega pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka. Postavite ekspander na prostirku i lezite na njega sredi\u0161njim dijelom le\u0111a. Zatim podignite ru\u010dke i provucite \u0161ipku za vje\u017ebanje kroz njih. Potom rukama uhvatite krajeve \u0161ipke. Lagano savijte noge i pribli\u017eite stopala mi\u0161i\u0107ima stra\u017enjice.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok gurate \u0161ipku i ispru\u017eite ruke. Me\u0111utim, dr\u017eite laktove blago savijene u gornjem polo\u017eaju. Tako\u0111er, pobrinite se da su vam podlaktice ravne i neka vam laktovi budu okrenuti od tijela. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pritiskanje laktova preblizu tijelu, nekontrolirano kretanje, pretjerano savijanje le\u0111a, ograni\u010den 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.hr\/blog\/wp-content\/uploads\/2024\/05\/Bench-press.gif\" alt=\"Potisak s klupe pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573517\" title=\"Potisak s klupe\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Letenje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Postavite ekspander na prostirku, le\u017ee\u0107i na le\u0111ima s gornjim dijelom tijela na njemu. Zatim lagano savijenim rukama uhvatite ru\u010dke i pritisnite ih prema van.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dr\u017eite ruke ispru\u017eene s blago savijenim laktovima i izdahnite dok priti\u0161\u0107ete naprijed. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano savijanje laktova, nekontrolirano kretanje, savijanje le\u0111a, ograni\u010den 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.hr\/blog\/wp-content\/uploads\/2024\/05\/Chest-fly.gif\" alt=\"Razvla\u010denja pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573565\" title=\"Razvla\u010denje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Sklekovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Zatim ga stavite na gornji dio le\u0111a i uhvatite ru\u010dke objema rukama. Kleknite, stavite ru\u010dke na tlo i prije\u0111ite u polo\u017eaj za plank potrbu\u0161ke s ispru\u017eenim rukama. Stavite dlanove s ra\u0161irenim prstima ispod ramena, s laktovima okrenutim od u\u0161iju, stisnite lopatice zajedno, a laktovi bi s tijelom trebali \u010diniti kut od pribli\u017eno 45 stupnjeva. Aktivirajte jezgru i nastojte dr\u017eati tijelo u ravnoj liniji. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok se spu\u0161tate u sklek, nastoje\u0107i lagano dodirnuti tlo prsima u donjem polo\u017eaju. Zatim izdahnite dok cijelom povr\u0161inom ruku priti\u0161\u0107ete tlo, vratite se u po\u010detni polo\u017eaj i izvedite jo\u0161 jedno ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke<\/strong>: Ograni\u010den opseg pokreta, savijanje le\u0111a (posebno u lumbalnom dijelu), nestabilne lopatice, laktovi usmjereni od tijela.<\/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\/05\/Push-ups.gif\" alt=\"Sklekovi pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573597\" title=\"Sklekovi pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Veslanje sjede\u0107i sa \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Sjednite s ravnim le\u0111ima i ispru\u017eenim nogama. Pri\u010dvrstite ekspander iza stopala i provucite \u0161ipku za vje\u017ebanje kroz ru\u010dke. Uhvatite \u0161ipku objema rukama sa strane. Koljena su vam lagano savijena, le\u0111a u prirodnoj krivulji, ramena povu\u010dena unatrag, a glava u ravnini s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok kontrakcijom le\u0111nih mi\u0161i\u0107a povla\u010dite \u0161ipku prema trbuhu. Laktovi bi trebali biti okrenuti unatrag, a u zavr\u0161noj fazi stisnite lopatice. Mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Zatim udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano naginjanje naprijed ili nazad, zaobljena le\u0111a, slijeganje ramena prema u\u0161ima, nedovoljan raspon pokreta, njihanje.<\/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\/05\/Seated-row-with-bar.gif\" alt=\"Veslanje sjede\u0107i pomo\u0107u elasti\u010dne trake i \u0161ipke\" class=\"wp-image-573613\" title=\"Veslanje sjede\u0107i sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Veslanje sjede\u0107i<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Sjednite s ravnim le\u0111ima i ispru\u017eenim nogama. Pri\u010dvrstite ekspander iza stopala i uhvatite ru\u010dke objema rukama. Koljena su vam lagano savijena, le\u0111a u prirodnoj krivulji, ramena povu\u010dena unatrag, a glava u ravnini s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok kontrakcijom le\u0111nih mi\u0161i\u0107a povla\u010dite ru\u010dke prema trbuhu. Laktovi bi trebali biti okrenuti unatrag, a u zavr\u0161noj fazi stisnite lopatice. Mo\u017eete zadr\u017eati taj polo\u017eaj 1 \u2013 2 sekunde. Zatim udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj i ponovite vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano naginjanje naprijed ili nazad, zaobljena le\u0111a, slijeganje ramena prema u\u0161ima, nedovoljan raspon pokreta, njihanje.<\/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\/05\/Seated-row-with-handles.gif\" alt=\"Veslanje sjede\u0107i pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573629\" title=\"Veslanje sjede\u0107i pomo\u0107u elasti\u010dne trake\"\/><\/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\">6. Veslanje u pretklonu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Zatim ga stavite na tlo i stanite na njega s nogama jednom pored druge. Provucite \u0161ipku kroz ru\u010dke i uhvatite je odozdo s rukama otprilike u \u0161irini ramena. Lagano savijte koljena i nagnite se naprijed, dr\u017ee\u0107i le\u0111a u njihovoj prirodnoj krivulji, ramena odmaknuta od u\u0161iju, a glava u ravnini s kralje\u017enicom. Nakon toga podignite \u0161ipku prema koljenima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok kontrakcijom le\u0111nih mi\u0161i\u0107a povla\u010dite \u0161ipku prema bokovima. Zatim je kontrolirano vratite na koljena i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaobljena le\u0111a, ispravljanje koljena, nedovoljan nagib trupa naprijed, nedovoljan opseg 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\/05\/Standing-row.gif\" alt=\"Veslanje u pretklonu pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573645\" title=\"Veslanje u pretklonu pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Pregibi bicepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i pri\u010dvrstite 2 \u2013 6 kratkih elasti\u010dnih traka na njega. Zatim u\u010dvrstite jedan kraj (ru\u010dku) iza stopala. Uhvatite drugu ru\u010dku rukom na istoj strani. Stanite uspravno i okrenite ruku s ekspanderom tako da dlan bude okrenut naprijed, dr\u017ee\u0107i je blago savijenu u laktu uz tijelo. Neka vam le\u0111a budu u prirodnoj krivulji, glava u liniji s kralje\u017enicom, a ramena povucite dolje od u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok kontrakcijom bicepsa povla\u010dite ru\u010dku prema ramenu. Udahnite dok vra\u0107ate ruku u po\u010detni polo\u017eaj i ponovite pokret. Poku\u0161ajte dr\u017eati lakat uz tijelo u pribli\u017eno istom polo\u017eaju. Nakon zavr\u0161etka jedne serije, prebacite ekspander na drugo stopalo i vje\u017ebajte drugu ruku.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, laktovi predaleko od tijela, nekontrolirano kretanje, savijanje le\u0111a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/05\/Bicep-curl-fix.gif\" alt=\"Pregibi bicepsa pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573747\" title=\"Pregibi bicepsa pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Bo\u010dna podizanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stavite ekspander na tlo i pri\u010dvrstite jednu dugu elasti\u010dnu traku s ru\u010dkom sa svake strane. Stanite sa spojenim stopalima u sredi\u0161te ekspandera. Uzmite po jednu ru\u010dku u svaku ruku i uspravite se s rukama blago savijenim uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i izvedite kontrolirani pokret podizanjem ruku, dr\u017ee\u0107i laktove blago savijene cijelo vrijeme. Nastojte podi\u0107i ru\u010dke do visine ramena ili malo iznad. Mo\u017eete uklju\u010diti zadr\u017eavanje od jedne sekunde u gornjem polo\u017eaju. Zatim udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Podignuta ramena, nekontrolirani (trzavi) pokreti, neodgovaraju\u0107i otpor, ograni\u010den 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.hr\/blog\/wp-content\/uploads\/2024\/05\/Lateral-raise.gif\" alt=\"Bo\u010dna podizanja pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573581\" title=\"Bo\u010dna podizanja pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Uspravno veslanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stavite ekspander na tlo i pri\u010dvrstite jednu dugu elasti\u010dnu traku s ru\u010dkom sa svake strane. Provucite \u0161ipku kroz ru\u010dke sa svake strane. Stanite uspravno sa spojenim stopalima u sredinu ekspandera.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i kontrolirano podignite \u0161ipku prema bradi. Laktovi bi vam trebali biti okrenuti malo naprijed i dalje od tijela. Mo\u017eete uklju\u010diti zadr\u017eavanje od jedne sekunde u gornjem polo\u017eaju. Zatim udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Podignuta ramena, nekontrolirani (trzavi) pokreti, neodgovaraju\u0107i otpor, ograni\u010den 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.hr\/blog\/wp-content\/uploads\/2024\/05\/Upright-row.gif\" alt=\"Uspravno veslanje pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573714\" title=\"Uspravno veslanje pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Pregibi tricepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite jednu dugu elasti\u010dnu traku s ru\u010dkama. Stavite je iza le\u0111a, s jednom ru\u010dkom postavljenom iza mi\u0161i\u0107a stra\u017enjice ili donjeg dijela le\u0111a, a drugom iza vrata. Dr\u017eite donju ruku lagano savijenu, a gornju ruku savijenu u laktu, koji je okrenut u stranu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i aktivirajte tricepse da ispravite nadlakticu. Pokret se prvenstveno doga\u0111a u podlaktici. Neka vam lakat i nadlaktica budu stabilni. Donja ruka cijelo vrijeme ostaje stati\u010dna. Mo\u017eete uklju\u010diti zadr\u017eavanje od jedne sekunde u gornjem polo\u017eaju, zatim se vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Nakon zavr\u0161etka jedne serije, promijenite strane.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano kretanje u laktovima, nekontrolirano kretanje, savijanje donjeg dijela le\u0111a, nedovoljan 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.hr\/blog\/wp-content\/uploads\/2024\/05\/Triceps-extension.gif\" alt=\"Pregibi tricepsa pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573661\" title=\"Pregibi tricepsa pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Donja povla\u010denja za tricepse<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i odvojite sve kratke trake. Zatim pri\u010dvrstite jednu dugu elasti\u010dnu traku s ru\u010dkom sa svake strane. Pri\u010dvrstite ekspander na stalak i provucite \u0161ipku za vje\u017ebanje kroz ru\u010dke. Stanite okrenuti prema \u0161ipki i uhvatite je odozgo, otprilike u \u0161irini ramena ili u\u017ee. Dr\u017eite noge blago savijene i lagano se nagnite naprijed. Gledajte naprijed, ramena odmaknite od u\u0161iju i fiksirajte lopatice.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i kontrakcijom tricepsa povla\u010dite \u0161ipku prema bedrima dok vam ruke ne budu potpuno ispru\u017eene. Dodajte 1 \u2013 2 sekunde zadr\u017eavanja u donjem polo\u017eaju. Zatim udahnite dok se kontrolirano vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Dr\u017eite laktove uz tijelo tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano kretanje u laktovima, laktovi okrenuti od tijela, izvijanje le\u0111a, pretjerano anga\u017eiranje mi\u0161i\u0107a ramena i prsa, nekontrolirano kretanje, nedovoljan opseg pokreta, neodgovaraju\u0107i odabir te\u017eine.<\/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\/05\/Triceps-press-1.gif\" alt=\"Donja povla\u010denja za tricepse pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573731\" title=\"Donja povla\u010denja za tricepse pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Povla\u010denje prema licu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Uzmite ekspander za potiske s klupe i odvojite sve kratke trake. Zatim pri\u010dvrstite jednu dugu elasti\u010dnu traku s ru\u010dkom sa svake strane. Pri\u010dvrstite ekspander na stranu stalka otprilike u visini prsa. Uhvatite ru\u010dke rukama i postavite se malo dalje od stalka, dopu\u0161taju\u0107i da se trake malo rastegnu. Dr\u017eite noge blago savijene i malo se nagnite naprijed. Zadr\u017eite prirodnu krivulju le\u0111a, ramena odmaknite od u\u0161iju, glavu u ravnini s kralje\u017enicom i gledajte prema tlu. Ispru\u017eite ruke naprijed s blago savijenim laktovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok kontrolirano povla\u010dite ru\u010dke prema ramenima. Osim ramena, usredoto\u010dite se na anga\u017eiranje mi\u0161i\u0107a izme\u0111u lopatica. Neka vam laktovi budu u istoj visini kao i ramena. Mo\u017eete uklju\u010diti zadr\u017eavanje od 1 do 2 sekunde na kraju povla\u010denja. Zatim se glatko vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Podignuta ramena, nekontrolirano kretanje, neodgovaraju\u0107i otpor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/05\/Face-pull.gif\" alt=\"Povla\u010denje prema licu pomo\u0107u elasti\u010dne trake\" class=\"wp-image-573549\" title=\"Povla\u010denje prema licu pomo\u0107u elasti\u010dne trake\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_dalje\"><\/span>\u0160to dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite vje\u017ebe za prsa s uobi\u010dajenim utezima, mo\u017eete ih prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\"><strong>7 najboljih vje\u017ebi za prsa<\/strong><\/a><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete vje\u017ebati le\u0111a uz \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\"><strong>9 najboljih vje\u017ebi za le\u0111a<\/strong><\/a><\/li>\n\n\n\n<li>Dodavanje \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\">10 najboljih vje\u017ebi za triceps<\/a><\/strong>\u201d i \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\"><strong>8 najboljih vje\u017ebi za biceps<\/strong><\/a>\u201d va\u0161em vje\u017ebanju ruku svakako se isplati.<\/li>\n\n\n\n<li>Ako vam je cilj rast mi\u0161i\u0107a, ne smijete propustiti \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noopener\"><strong>10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a<\/strong><\/a><\/li>\n\n\n\n<li>Ako vas zanima izrada plana obroka prilago\u0111enog va\u0161im ciljevima, sve \u0107ete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\"><strong>Prilago\u0111eni plan obroka: potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata<\/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>Podesivi set elasti\u010dnih traka za potiske s klupe fantasti\u010dan je alat za <strong>visokokvalitetno vje\u017ebanje gornjeg dijela tijela<\/strong> koje mo\u017eete raditi kod ku\u0107e ili u uli\u010dnom parku za vje\u017ebanje. Prikladan je i za po\u010detnike i za napredne sporta\u0161e koji \u017eele za\u010diniti svoj trening. Najbolje rezultate posti\u0107i \u0107ete <strong>uklju\u010divanjem ovih vje\u017ebi u svoju rutinu najmanje dva puta tjedno,<\/strong> uz odgovaraju\u0107i odmor i uravnote\u017eenu prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako je, podijelite ga sa svojim prijateljima i pro\u0161irite nadahnu\u0107e za vje\u017ebanje s elasti\u010dnim trakama.<\/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\/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>Podesivi set elasti\u010dnih traka za vje\u017ebanje potisaka s klupe inovativan je rekvizit za fitness, idealan za kvalitetni ku\u0107ni trening. U ovom \u0107ete \u010dlanku prona\u0107i naju\u010dinkovitije vje\u017ebe za gornji dio tijela.<\/p>\n","protected":false},"author":129,"featured_media":573483,"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":[7112,7100,7478,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-577368","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-oprema-za-vjezbanje-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>12 najboljih vje\u017ebi za gornji dio tijela s setom podesivih elasti\u010dnih traka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebati s podesivim elasti\u010dnim trakama za potiske s klupe? 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