{"id":597650,"date":"2024-07-12T16:37:47","date_gmt":"2024-07-12T14:37:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=597650"},"modified":"2024-07-12T16:37:50","modified_gmt":"2024-07-12T14:37:50","slug":"top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/","title":{"rendered":"Top 12 vje\u017ebi za gluteus i noge s Booty Band trakom"},"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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#Sto_je_Booty_Band_traka\" title=\"\u0160to je Booty Band traka?\">\u0160to je Booty Band traka?<\/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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#Zasto_vjezbati_s_booty_band_trakom\" title=\"Za\u0161to vje\u017ebati s booty band trakom?\">Za\u0161to vje\u017ebati s booty band trakom?<\/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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#Kako_vjezbati_straznjicu_i_noge_s_booty_band_trakom\" title=\"Kako vje\u017ebati stra\u017enjicu i noge s booty band trakom?\">Kako vje\u017ebati stra\u017enjicu i noge s booty band trakom?<\/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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#12_vjezbi_za_gluteus_i_noge_s_Booty_Band_trakom\" title=\"12 vje\u017ebi za gluteus i noge s Booty Band trakom\">12 vje\u017ebi za gluteus i noge s Booty Band trakom<\/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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#Vjezba_za_jacanje_gluteusa_s_elasticnom_trakom\" title=\"Vje\u017eba za ja\u010danje gluteusa s elasti\u010dnom trakom\">Vje\u017eba za ja\u010danje gluteusa s elasti\u010dnom trakom<\/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\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#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-7\" href=\"https:\/\/gymbeam.hr\/blog\/top-12-vjezbi-za-gluteus-i-noge-s-booty-band-trakom\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Elasti\u010dne trake za vje\u017ebanje, uklju\u010duju\u0107i booty band traku, me\u0111u <strong>najpopularnijim su alatima za vje\u017ebanje<\/strong> ve\u0107 nekoliko godina. I nije te\u0161ko razumjeti za\u0161to. Prona\u0161li su svoje mjesto u trening rutinama sporta\u0161a svih kategorija. Prvenstveno se<strong> isti\u010du u aktivaciji stra\u017enjice i bedrenih mi\u0161i\u0107a<\/strong>, \u0161to dobro do\u0111e prije zahtjevnog treninga otpora. Ipak, neka vas ne zavara njihov nevini izgled. One su vi\u0161e nego sposobne same pru\u017eiti <strong>visokokvalitetnu vje\u017ebu za donji dio tijela<\/strong>, pru\u017eaju\u0107i zna\u010dajni intenzitet i sagorijevanje to\u010dno tamo gdje se \u017eeli. Zato su vje\u017ebe s booty band trakom u dana\u0161njem \u010dlanku prikladne za svakoga tko \u017eeli ozbiljno vje\u017ebati, posebno <strong>ciljaju\u0107i na zaobljenu stra\u017enjicu i zategnuta bedra.<\/strong><\/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_Booty_Band_traka\"><\/span>\u0160to je Booty Band traka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Elasti\u010dne trake s petljama<\/a>, tako\u0111er poznate kao booty bands ili mini bands, spadaju me\u0111u<strong> najpopularnije <a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener\">alate za vje\u017ebanje<\/a>.<\/strong> Dizajnirane su da ostanu sigurno pri\u010dvr\u0161\u0107ene na nogama, posebno iznad koljena. Dolaze u razli\u010ditim dizajnima, razlikuju se po bojama, veli\u010dini opsega, debljini, materijalu i razinama otpora. Mo\u017eete prona\u0107i trake od tkanine ili lateksa i birati izme\u0111u pojedina\u010dnih traka ili cijelog seta elasti\u010dnih traka. Glavna prednost traka od tkanine je u tome \u0161to su udobnije na ko\u017ei i bolje ostaju na mjestu.<\/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\">Kako odabrati prikladnu booty band traku?<\/h3>\n\n\n\n<p>Za <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener\">elasti\u010dne trake<\/a>&nbsp; op\u0107e pravilo je da<strong> \u0161to je traka \u010dvr\u0161\u0107a (tvr\u0111a), otpor je ja\u010di<\/strong> i vje\u017ebanje je zahtjevnije. Po\u010detnicima se savjetuje da po\u010dnu s trakama manjeg stupnja otpora i postupno pove\u0107avaju otpor kako postaju ja\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Specifi\u010dne vje\u017ebe tako\u0111er igraju ulogu u odabiru prave booty band trake. Mo\u017eda \u0107ete otkriti da za neke vje\u017ebe mo\u017eete koristiti naj\u010dvr\u0161\u0107u traku, dok za druge mo\u017eete koristiti samo onu s najmanjim otporom. Zato <strong>je idealno nabaviti cijeli <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" rel=\"noopener\">set of booty band traka<\/a>, tako da imate razli\u010dite razine otpora dostupne za razli\u010dite vje\u017ebe.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1124x749.jpg\" alt=\"Booty band trake za vje\u017ebanje\" class=\"wp-image-570339\" title=\"Booty band trake za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vjezbati_s_booty_band_trakom\"><\/span>Za\u0161to vje\u017ebati s booty band trakom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Booty band traka nije samo alat koji vam poma\u017ee posti\u0107i <strong>zategnute gluteuse i bedra.<\/strong> Tako\u0111er se koristi prije ili nakon te\u0161kih sesija dizanja utega. \u0160to pridonosi njihovoj popularnosti?<\/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. Izvrsne su i za po\u010detnike i za napredne sporta\u0161e<\/h3>\n\n\n\n<p>Kao \u0161to ve\u0107 znate, postoje booty band trake s razli\u010ditim razinama otpora. To ih \u010dini prikladnima i za po\u010detnike koji tek po\u010dinju s treninzima i za naprednije sporta\u0161e. Osim toga, ove se<strong> vje\u017ebe lako izvode i brzo se u\u010de.<\/strong><\/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. Kompaktne su i prenosive<\/h3>\n\n\n\n<p>Ne zauzimaju puno mjesta pa \u0107e sigurno prona\u0107i svoje mjesto u svakoj <a href=\"https:\/\/gymbeam.hr\/fitness-torbe\" target=\"_blank\" rel=\"noopener\">torbi za teretanu<\/a> ili za doma. Mo\u017eete ih <strong>ponijeti bilo gdje sa sobom,<\/strong> bilo u teretanu, <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> ili na godi\u0161nji odmor. Na ovaj na\u010din mo\u017eete vje\u017ebati bilo kada i bilo gdje. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/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 pomo\u0107i u toniranju i oblikovanju gluteusa i nogu<\/h3>\n\n\n\n<p>Kako promijeniti oblik svoje stra\u017enjice? Vrlo je jednostavno: budite dosljedni vje\u017ebama za gluteus i posvetite im dovoljno vremena. Booty band trake mogu pomo\u0107i u tome jer u\u010dinkovito<strong> aktiviraju mi\u0161i\u0107e gluteusa i bedara.<\/strong> To ih \u010dini savr\u0161enima za vje\u017ebanje donjeg dijela tijela. Ako ste do sada vje\u017ebali samo sa svojom tjelesnom te\u017einom, trake \u0107e definitivno podi\u0107i va\u0161e rezultate na vi\u0161u razinu. Ipak, one \u0107e tako\u0111er pru\u017eiti novi izazov ako ve\u0107 trenirate s <a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\">utezima<\/a> ili drugim vrstama <a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\">otpora<\/a>. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome na \u0161to se jo\u0161 fokusirati kako biste oblikovali svoju stra\u017enjicu i u\u010dinili je oblijom ili postigli \u010dvrsta bedra, pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: blue\">Kako tonirati i oblikovati svoju stra\u017enjicu i noge<\/span><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg\" alt=\"Vje\u017ebe za gluteus i noge s booty band trakama\" class=\"wp-image-570355\" title=\"Vje\u017ebe za gluteus i noge s booty band trakama\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Odli\u010dne su za zagrijavanje prije treninga za donji dio tijela<\/h3>\n\n\n\n<p>Booty band traku mo\u017eete koristiti i kao<strong> dio zagrijavanja prije zahtjevnih<a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\"> \u010du\u010dnjeva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener\">hip thrusteva<\/a>, mrtvog dizanja <\/strong>i drugih zahtjevnih vje\u017ebi za donji dio tijela. Poma\u017eu pri zagrijavanju, aktiviranju i pripremi va\u0161ih mi\u0161i\u0107a za sam trening. To vam omogu\u0107uje br\u017ei prijelaz na ve\u0107e te\u017eine i smanjuje rizik od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tako\u0111er su prikladne na kraju treninga<\/h3>\n\n\n\n<p>Ako \u017eelite <strong>zavr\u0161iti svoj trening gluteusa dok je jo\u0161 dobro, posegnite za booty band trakom<\/strong>! Dotjerat \u0107e va\u0161e mi\u0161i\u0107e do krajnjih granica i dati im dodatni poticaj za rast i snagu. Nakon takvog zavr\u0161etka, napustit \u0107ete teretanu s osje\u0107ajem postignu\u0107a, znaju\u0107i da ste u\u010dinkovito radili na izgradnji mi\u0161i\u0107a stra\u017enjice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite uklju\u010diti elasti\u010dnu traku u treninge za ruke ili trbu\u0161ne mi\u0161i\u0107e, pogledajte u\u010dinkovite vje\u017ebe u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\"><strong>30 vje\u017ebi s elasti\u010dnom trakom za cijelo tijelo<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"58726,32659,36364,36364,36328,86407,86401,86395,86389,86383,77725,49021\" ><\/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=\"Kako_vjezbati_straznjicu_i_noge_s_booty_band_trakom\"><\/span>Kako vje\u017ebati stra\u017enjicu i noge s booty band trakom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim booty band traka, trebat \u0107e vam <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noopener\">prostirka<\/a> ili <a href=\"https:\/\/gymbeam.hr\/rucnici\" target=\"_blank\" rel=\"noopener\">ru\u010dnik<\/a> tkoji \u0107ete staviti ispod sebe za vrijeme vje\u017ebanja. U nastavku \u0107ete prona\u0107i 12 vje\u017ebi za gluteuse i noge. Odaberite one koje \u017eelite uklju\u010diti u svoju rutinu. Mo\u017eete ih <strong>dodati vje\u017ebama usmjerenim na druge dijelove tijela ili stvoriti samostalnu rutinu.<\/strong> Dosljednost je klju\u010dna za postizanje rezultata, stoga te\u017eite redovitom izvo\u0111enju ovih vje\u017ebi, idealno 2 &#8211; 3 puta tjedno. Postupno pove\u0107avajte te\u017einu koriste\u0107i elasti\u010dne trake s ve\u0107im otporom ili dodavanjem vi\u0161e ponavljanja ili serija. Ne zaboravite dati trbu\u0161nim mi\u0161i\u0107ima vremena za oporavak, a svoje rezultate podr\u017eite kvalitetnom <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\">prehranom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010deni broj ponavljanja za svaku vje\u017ebu je <strong>10 &#8211; 20 (po strani),<\/strong> <strong>koje \u0107ete izvesti u 3 &#8211; 4 serije.<\/strong> Po\u010dnite s manjim brojem ponavljanja i serija, a zatim postupno pove\u0107avajte. Isto vrijedi i za ja\u010dinu otpora trake; po\u010dnite s manjim otporom i prebacite se na ve\u0107i otpor kada budete spremni. Me\u0111utim, pove\u0107ajte otpor samo ako zna\u010dajno ne smanjuje va\u0161 raspon pokreta ili pogor\u0161ava va\u0161u tehniku. Tehnika je presudna za postizanje rezultata. \u0160to se ti\u010de vremena koje je potrebno za u\u010dvr\u0161\u0107ivanje va\u0161e stra\u017enjice, na\u017ealost, razlikuje se za svakoga. Op\u0107enito, me\u0111utim, trebali biste po\u010deti vi\u0111ati vidljivije rezultate unutar nekoliko tjedana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako niste sigurni kako strukturirati svoj trening gluteusa i nogu, <strong>poku\u0161ajte izvoditi HIIT ili kru\u017eni trening.<\/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>izvodite jednu vje\u017ebu 30 sekundi i zatim se odmorite 30 sekundi<\/li>\n\n\n\n<li>nastavite s drugom vje\u017ebom, a nakon \u0161to ih sve zavr\u0161ite, 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>izvedite 3 &#8211; 4 serije na ovaj na\u010din<\/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 10 &#8211; 20 ponavljanja svake vje\u017ebe<\/li>\n\n\n\n<li>izvedite 3 &#8211; 4 serije na ovaj na\u010din<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010clanak \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 pomo\u0107i \u0107e vam u tome da osmislite vlastiti plan treninga.<\/li>\n\n\n\n<li>Za one koji prvenstveno vje\u017ebaju kod ku\u0107e, imamo \u010dlanak koji \u0107e vam pomo\u0107i: \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti po\u0161ten program treninga za vje\u017ebanje kod ku\u0107e?<\/strong><\/a>\u201d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1124x749.jpg\" alt=\"Prednosti vje\u017ebanja s booty band trakom\" class=\"wp-image-570375\" title=\"Prednosti vje\u017ebanja s booty band trakom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_vjezbi_za_gluteus_i_noge_s_Booty_Band_trakom\"><\/span>12 vje\u017ebi za gluteus i noge s Booty Band trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripremite svoju <strong>elasti\u010dnu traku s petljama<\/strong>, a ako pri ruci imate kompletan <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\" target=\"_blank\" rel=\"noopener\">set elasti\u010dnih traka<\/a> slobodno ih izmjenjujte tijekom vje\u017ebanja. Za prvi set mo\u017eete koristiti traku s ni\u017eim stupnjem otpora, a za drugi onu s ve\u0107im otporom. Tako\u0111er ih mo\u017eete izmjenjivati \u200b\u200bza pojedina\u010dne vje\u017ebe. Ako kod ku\u0107e imate samo <a href=\"https:\/\/gymbeam.hr\/elasticne-trake-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noopener\">duge elasti\u010dne trake<\/a>, mo\u017eete ih vezati na krajevima da biste ih koristili kao elasti\u010dne trake s petljama. Tako\u0111er mo\u017eete upotrijebiti duge elasti\u010dne trake s petljama, ali \u0107ete ih morati presavinuti na pola kako biste im smanjili opseg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije po\u010detka vje\u017ebanja ne zaboravite <strong>se<\/strong> <strong>lagano zagrijati<\/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>Zatim mobilizirajte cijelo tijelo<\/strong>, fokusiraju\u0107i se uglavnom na kukove i koljena. Nakon zavr\u0161etka 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. \u0160koljka (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Lezite na bok. Naslonite glavu na donju savijenu ruku, a gornju ruku stavite na kuk ili ispred tijela s dlanom na prostirci. Savijte koljena pod kutom od pribli\u017eno 90 stupnjeva. Dr\u017eite stopala u kontaktu jedno s drugim tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate glutealne mi\u0161i\u0107e i otvarate noge. U gornjem polo\u017eaju mo\u017eete zadr\u017eati kontrakciju 1 &#8211; 2 sekunde. Nakon toga udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Prvo dovr\u0161ite set na jednoj strani, a zatim prije\u0111ite na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, nekontrolirai pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Clamshell.gif\" alt=\"Vje\u017eba \u0161koljka (clamshell) s booty band trakom\" class=\"wp-image-570411\" title=\"Vje\u017eba \u0161koljka (clamshell) s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Lateralno dizanje nogu u bo\u010dnom polo\u017eaju (Side Lying Lateral Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Lezite na bok. Naslonite glavu na donju savijenu ruku, a gornju ruku stavite na kuk ili ispred tijela s dlanom na prostirci. Savijte zadnju lo\u017eu u koljenu do kuta od pribli\u017eno 90 stupnjeva. Gornju nogu dr\u017eite ispru\u017eenom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate glutealne mi\u0161i\u0107e i podi\u017eete gornju ispru\u017eenu nogu. U gornjem polo\u017eaju mo\u017eete zadr\u017eati kontrakciju 1 &#8211; 2 sekunde. Nakon toga, izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Prvo dovr\u0161ite set na jednoj strani, a zatim prije\u0111ite na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Lying-side-raises.gif\" alt=\"Vje\u017eba lateralno dizanje nogu u bo\u010dnom polo\u017eaju s booty band trakom\" class=\"wp-image-570523\" title=\"Vje\u017eba lateralno dizanje nogu u bo\u010dnom polo\u017eaju s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Most (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Lezite na le\u0111a, dr\u017ee\u0107i glavu, gornji dio le\u0111a i ruke na prostirci. Savijte koljena i pribli\u017eite ih gluteusima. Stopala mo\u017eete dr\u017eati ravno na prostirci ili se samo odmarati na petama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate mi\u0161i\u0107e stra\u017enjice i corea i podi\u017eete zdjelicu prema gore. Podignite ju \u0161to je vi\u0161e mogu\u0107e dok vam koljena, kukovi i ramena ne budu u istoj ravnini. U gornjem polo\u017eaju mo\u017eete zadr\u017eati kontrakciju 1 &#8211; 2 sekunde. Nakon toga udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, izvijanje le\u0111a, nekontrolirani pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e varijanti mosta s otporom i bez njega mo\u017eete prona\u0107i u \u010dlanku: \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" target=\"_blank\" rel=\"noopener\">Most: Top 10 varijanti za \u010dvr\u0161\u0107u i zaobljeniju stra\u017enjicu<\/a><\/strong>\u201d<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Glute-bridge.gif\" alt=\"Vje\u017eba most s booty band trakom\" class=\"wp-image-570491\" title=\"Vje\u017eba most s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. No\u017ena abdukcija u le\u017ee\u0107em polo\u017eaju (Lying Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Lezite na le\u0111a, savijte koljena i pomaknite stopala prema gluteusima. Stavite ruke uz tijelo sa stopalima ravno na prostirci.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate glutealne mi\u0161i\u0107e i ra\u0161irite koljena. Zadr\u017eite kontrakciju 1 &#8211; 2 sekunde u ovom polo\u017eaju. Nakon toga udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, podizanje le\u0111a od prostirke, nekontrolirani pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Lying-abduction.gif\" alt=\"No\u017ena abdukcija u le\u017ee\u0107em polo\u017eaju s booty band trakom\" class=\"wp-image-570507\" title=\"No\u017ena abdukcija u le\u017ee\u0107em polo\u017eaju s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Kle\u010de\u0107e zano\u017eenje (Kneeling Glute Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Stanite na sve \u010detiri i naslonite podlaktice na prostirku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok ispru\u017eujete jednu nogu unatrag. U krajnjem polo\u017eaju mo\u017eete dodati kontrakciju od 1 &#8211; 2 sekunde. Nakon toga, udahnite dok vra\u0107ate nogu u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Nakon zavr\u0161etka jedne serije, promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, ograni\u010deni raspon pokreta, nekontrolirani pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Donkey-kicks.gif\" alt=\"Vje\u017eba kle\u010de\u0107e zano\u017eenje s booty band trakom\" class=\"wp-image-570443\" title=\"Vje\u017eba kle\u010de\u0107e zano\u017eenje s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Lateralno podizanje nogu u kle\u010de\u0107em polo\u017eaju (Kneeling Side Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Stanite na sve \u010detiri i naslonite podlaktice na prostirku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete jednu nogu u stranu. U krajnjem polo\u017eaju mo\u017eete dodati kontrakciju od 1 &#8211; 2 sekunde. Nakon toga, udahnite dok vra\u0107ate nogu u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Nakon zavr\u0161etka jedne serije, promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, ograni\u010deni raspon pokreta, nekontrolirani pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Fire-hydrant.gif\" alt=\"Vje\u017eba lateralno podizanje nogu u kle\u010de\u0107em polo\u017eaju s booty band trakom\" class=\"wp-image-570459\" title=\"Vje\u017eba lateralno podizanje nogu u kle\u010de\u0107em polo\u017eaju s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bo\u010dno hodanje (Side Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Savijte ruke i stavite ih na kukove. Mo\u017eete se lagano nagnuti naprijed, ali poku\u0161ajte zadr\u017eati prirodnu zakrivljenost le\u0111a. Neka vam koljena budu blago savijena, a stopala u \u0161irini ramena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktivirajte core i napravite iskorak u stranu desnom nogom. Nakon toga, spojite lijevu nogu s desnom nogom. Mo\u017eete nastaviti kora\u010dati udesno ili mijenjati noge. Ponavljajte dok ne dovr\u0161ite cijeli set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje donjeg dijela le\u0111a, ograni\u010deni raspon pokreta, pretjerano naginjanje prema naprijed, koljena padaju prema unutra, 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\/05\/Crab-walk.gif\" alt=\"Vje\u017eba bo\u010dno hodanje s booty band trakom\" class=\"wp-image-570427\" title=\"Vje\u017eba bo\u010dno hodanje s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. No\u017ena abdukcija u stoje\u0107em polo\u017eaju (Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku oko gle\u017enjeva. Savijte ruke i stavite ih na kukove. Mo\u017eete se lagano nagnuti naprijed, ali poku\u0161ajte zadr\u017eati prirodnu zakrivljenost le\u0111a. Neka vam koljena budu blago savijena, a stopala u \u0161irini ramena. Aktivirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Izdahnite dok podi\u017eete jednu nogu u stranu, zatim udahnite dok je vra\u0107ate natrag. Odmah nastavite sa sljede\u0107im ponavljanjem. Prvo dovr\u0161ite set s jednom nogom, a zatim prije\u0111ite na drugu nogu. Ako \u017eelite ve\u0107u stabilnost, mo\u017eete se dr\u017eati za \u0161ipku, stolicu ili stajati uz zid.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>Ograni\u010deni raspon pokreta, pretjerano naginjanje prema naprijed, savijanje 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\/05\/Banded-leg-lift.gif\" alt=\"Vje\u017eba no\u017ena abdukcija u stoje\u0107em polo\u017eaju s booty band trakom\" class=\"wp-image-570395\" title=\"Vje\u017eba no\u017ena abdukcija u stoje\u0107em polo\u017eaju s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u010cu\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Stanite sa stopalima otprilike u \u0161irini ramena. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite \u010du\u010danj pomicanjem kukova unatrag i dolje. Razdvojite koljena kako bi elasti\u010dna traka ostala napeta. Izdahnite dok se glatko uspravljate aktiviraju\u0107i mi\u0161i\u0107e stra\u017enjice i kvadricepsa. Nakon toga nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, pretjerano naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Squats.gif\" alt=\"\u010cu\u010danj s booty bandom\" class=\"wp-image-570587\" title=\"\u010cu\u010danj s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. \u010cu\u010danj i podizanje nogu (Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Stanite sa stopalima otprilike u \u0161irini ramena. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i zapo\u010dnite \u010du\u010danj pomicanjem kukova unatrag i prema dolje. Izdahnite dok se glatko uspravljate i podi\u017eete jednu nogu u stranu. Nakon toga je vratite natrag, ponovno \u010du\u010dnite i podignite drugu nogu. Nastavite s izvo\u0111enjem \u010du\u010dnjeva i izmjenjivanjem nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, pretjerano naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Squat-and-alt-lat-raise.gif\" alt=\"Vje\u017eba \u010du\u010danj i podizanje nogu s booty band trakom\" class=\"wp-image-570571\" title=\"Vje\u017eba \u010du\u010danj i podizanje nogu s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Curtsy iskoraci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Stanite sa stopalima otprilike u \u0161irini ramena, a ruke dr\u017eite ispred tijela ili ih stavite na kukove.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i prekri\u017eite desnu nogu iza lijeve noge, savijaju\u0107i oba koljena. Mo\u017eete lagano dotaknuti pod desnim koljenom. Nakon toga izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Zatim izvedite curtsy iskorak lijevom nogom. Izmjenjujte strane dok ne zavr\u0161ite jedan set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, ograni\u010deni raspon pokreta, pretjerano naginjanje prema naprijed, koljena padaju prema unutra, neravnomjerna raspodjela te\u017eine, prebacivanje na prste ili pete.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Side-lunges.gif\" alt=\"Vje\u017eba Curtsy iskoraci s booty band trakom\" class=\"wp-image-570539\" title=\"Vje\u017eba Curtsy iskoraci s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Abdukcija kuka u sjede\u0107em polo\u017eaju (Sitting Hip Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite elasti\u010dnu traku iznad koljena. Sjednite na stolicu, <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pliometrijsku kutiju<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">klupu<\/a>. Postavite dlanove iza sebe i oslonite se na njih. Savijte koljena i pribli\u017eite stopala gluteusima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate glutealne mi\u0161i\u0107e i ra\u0161irite koljena. U krajnjem polo\u017eaju mo\u017eete uklju\u010diti zadr\u017eavanje 1 &#8211; 2 sekunde. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, nekontrolirai pokreti, nedovoljna aktivacija glutealnih mi\u0161i\u0107a.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Sitting-hip-abduction.gif\" alt=\"Vje\u017eba abdukcija kuka u sjede\u0107em polo\u017eaju s booty band trakom\" class=\"wp-image-570555\" title=\"Vje\u017eba abdukcija kuka u sjede\u0107em polo\u017eaju s booty band trakom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezba_za_jacanje_gluteusa_s_elasticnom_trakom\"><\/span>Vje\u017eba za ja\u010danje gluteusa s elasti\u010dnom trakom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako\u0111er mo\u017eete prona\u0107i inspiraciju za vje\u017ebanje gluteusa s booty band trakom u videu u nastavku.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Trening s elasti\u010dnom trakom za sna\u017enu stra\u017enjicu l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9n_JL44KRFg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"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 vi\u0161e vje\u017ebi za gluteus s elasti\u010dnom trakom, prona\u0107i \u0107ete ih u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\" target=\"_blank\" rel=\"noopener\"><strong>Postignite \u010dvrstu i zaobljenu stra\u017enjicu bez kori\u0161tenja utega. Isprobajte vje\u017ebe s elasti\u010dnom trakom za vje\u017ebanje<\/strong><\/a><\/li>\n\n\n\n<li>Ako \u017eelite vje\u017ebati samo sa svojom tjelesnom te\u017einom, mo\u017eete crpiti inspiraciju iz \u010dlanaka \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-straznjicu-za-doma\/\" target=\"_blank\" rel=\"noopener\">Vje\u017ebanje nogu i stra\u017enjice kod ku\u0107e: 14 u\u010dinkovitih vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong>\u201d i \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" target=\"_blank\" rel=\"noopener\">Kako raditi na svojoj stra\u017enjici? Najbolje vje\u017ebe s tjelesnom te\u017einom za zaobljene i \u010dvrste gluteuse<\/a><\/strong>\u201d.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete vje\u017ebati donji dio tijela koriste\u0107i girju. Pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\" target=\"_blank\" rel=\"noopener\"><strong>8 najboljih vje\u017ebi za stra\u017enjicu i noge s girjom<\/strong><\/a><\/li>\n\n\n\n<li>Ako tra\u017eite vje\u017ebe za teretanu, prona\u0107i \u0107ete ih u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za gluteuse i noge<\/a><\/strong><\/li>\n\n\n\n<li>\u017delite li posti\u0107i zaobljenu i \u010dvrstu stra\u017enjicu? U tom slu\u010daju ne smijete propustiti \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tajna-lijepe-straznjice-i-lazi-kojima-ne-smijete-vjerovati\/\" target=\"_blank\" rel=\"noopener\">Mitovi o vje\u017ebama za stra\u017enjicu koji stoje izme\u0111u vas i ja\u010de, zaobljenije i \u010dvr\u0161\u0107e stra\u017enjice<\/a><\/strong><\/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 za stra\u017enjicu i noge s booty band trakom svakako \u0107e <strong>za\u010diniti svaki trening donjeg dijela tijela.<\/strong> Va\u0161im mi\u0161i\u0107ima daju novi izazov za rast i snagu, \u0161to je nagrada za svakoga tko \u017eeli vidjeti napredak. Savr\u0161ene su za zagrijavanje gluteusa i bedara prije treninga nogu u teretani, kao i za dobar zavr\u0161etak treninga. Bilo da ste <strong>kod ku\u0107e, u teretani ili u uli\u010dnom parku za vje\u017ebanje<\/strong>, vje\u017ebe s booty band trakama mo\u017eete jednostavno uklju\u010diti u svoju rutinu. To je svestrani alat koji slu\u017ei i po\u010detnicima i naprednim sporta\u0161ima.<\/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 gluteusa i nogu pomo\u0107u elasti\u010dne trake.<\/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>Booty band se ubraja me\u0111u naju\u010dinkovitije alate za treniranje gluteusa i bedara. U \u010dlanku \u0107ete prona\u0107i naju\u010dinkovitije vje\u017ebe za ku\u0107ne treninge kao i za teretanu.<\/p>\n","protected":false},"author":129,"featured_media":570303,"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":[7112,6488,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-597650","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-trening-doma-hr","10":"tag-vjezbe-za-gluteus-hr","11":"tag-vjezbe-za-noge-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 12 vje\u017ebi za gluteus i noge s Booty Band trakom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako trenirati gluteuse i noge s booty band trakom? 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