{"id":601130,"date":"2024-07-19T15:46:28","date_gmt":"2024-07-19T13:46:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=601130"},"modified":"2025-04-17T20:01:59","modified_gmt":"2025-04-17T18:01:59","slug":"kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/","title":{"rendered":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Sta_su_cucnjevi_i_iskoraci\" title=\"\u0160ta su \u010du\u010dnjevi i iskoraci?\">\u0160ta su \u010du\u010dnjevi i iskoraci?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#6_razloga_zasto_treba_da_ukljucite_cucnjeve_i_iskorake\" title=\"6 razloga za\u0161to treba da uklju\u010dite \u010du\u010dnjeve i iskorake\">6 razloga za\u0161to treba da uklju\u010dite \u010du\u010dnjeve i iskorake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Koje_misice_angazujete_tokom_cucnjeva_i_iskoraka\" title=\"Koje mi\u0161i\u0107e anga\u017eujete tokom \u010du\u010dnjeva i iskoraka?\">Koje mi\u0161i\u0107e anga\u017eujete tokom \u010du\u010dnjeva i iskoraka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Koja_je_razlika_izmedu_cucnjeva_i_iskoraka\" title=\"Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?\">Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Sta_je_bolje_cucnjevi_ili_iskoraci\" title=\"\u0160ta je bolje: \u010du\u010dnjevi ili iskoraci?\">\u0160ta je bolje: \u010du\u010dnjevi ili iskoraci?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Pravilna_tehnika_za_cucnjeve_i_iskorake\" title=\"Pravilna tehnika za \u010du\u010dnjeve i iskorake\">Pravilna tehnika za \u010du\u010dnjeve i iskorake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Koje_su_najcesce_greske_prilikom_izvodenja_cucnjeva_i_iskoraka_i_kako_ih_ispraviti\" title=\"Koje su naj\u010de\u0161\u0107e gre\u0161ke prilikom izvo\u0111enja \u010du\u010dnjeva i iskoraka i kako ih ispraviti?\">Koje su naj\u010de\u0161\u0107e gre\u0161ke prilikom izvo\u0111enja \u010du\u010dnjeva i iskoraka i kako ih ispraviti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#15_Najboljih_Varijacija_Cucnjeva_i_Iskoraka\" title=\"15 Najboljih Varijacija \u010cu\u010dnjeva i Iskoraka\">15 Najboljih Varijacija \u010cu\u010dnjeva i Iskoraka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Kuda_dalje\" title=\"Kuda dalje?\">Kuda dalje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#Glavni_Zakljucci\" title=\"Glavni Zaklju\u010dci?\">Glavni Zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cu\u010dnjevi i iskoraci spadaju me\u0111u <strong>najpopularnije ve\u017ebe za donji deo tela.<\/strong> Bodibilderi, powerlifteri, diza\u010di tegova i drugi sportisti snage ih uklju\u010duju u svoje planove treninga u nekom obliku. Me\u0111utim, entuzijasti ve\u017ebi sa sopstvenom te\u017einom tako\u0111e ih redovno uklju\u010duju. Pored oblikovanih gluteusa i jakih nogu, mogu ponuditi <strong>\u010ditav niz benefita koji se prote\u017eu u svakodnevni \u017eivot.<\/strong>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite da ve\u017ebate, ne morate se ograni\u010diti samo na \u010du\u010dnjeve sa sopstvenom te\u017einom ili iskorake. Vremenom, oni mogu postati manje zanimljivi i verovatno ne bi doneli tako dobre rezultate. Stoga, oku\u0161ajte se u <strong>razli\u010ditim vrstama ovih ve\u017ebi sa \u0161ipkom, bu\u010dicama ili girjama,<\/strong> koje vas \u010dekaju u ovom \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_su_cucnjevi_i_iskoraci\"><\/span>\u0160ta su \u010du\u010dnjevi i iskoraci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verujemo da ove ve\u017ebe ne treba posebno predstavljati. Gotovo svi ih znaju iz vrti\u0107a ili \u010dasova fizi\u010dkog vaspitanja, gde su bile deo zagrevanja i, na\u017ealost, tako\u0111e kazni. Sre\u0107om, <strong>one nude toliko benefita da su se iskupile za ve\u0107inu na\u0161ih osuda tokom adolescencije.<\/strong> A ako ih jo\u0161 uvek ne volite, mo\u017eda \u0107e vam ovaj \u010dlanak promeniti mi\u0161ljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cu\u010danj je progla\u0161en kraljem svih ve\u017ebi.<\/strong> Obi\u010dno se karakteri\u0161e savijanjem kolena i kukova uz odr\u017eavanje uspravnog polo\u017eaja. Ovaj pokret prvenstveno anga\u017euje mi\u0161i\u0107e donjih ekstremiteta i jezgra, efikasno ja\u010daju\u0107i ove oblasti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iskorak se mo\u017ee opisati kao pokret tokom kojeg napravite korak napred, nazad, u stranu ili ukr\u0161teno jednom nogom, a zatim savijate kolena pod uglom od 90 stepeni. Sli\u010dno kao kod \u010du\u010dnjeva, ovo aktivira mi\u0161i\u0107e donjih ekstremiteta kao i jezgro.<\/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.rs\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg\" alt=\"Za\u0161to raditi \u010du\u010dnjeve i iskorake?\" class=\"wp-image-538993\" title=\"Za\u0161to raditi \u010du\u010dnjeve i iskorake?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_razloga_zasto_treba_da_ukljucite_cucnjeve_i_iskorake\"><\/span>6 razloga za\u0161to treba da uklju\u010dite \u010du\u010dnjeve i iskorake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako je \u0161iroko poznato da su \u010du\u010dnjevi i iskoraci <strong>efikasne ve\u017ebe za gluteuse i noge,<\/strong> postoji jo\u0161 toga. Osim oblikovanih nogu, oni nude dodatne benefite za sportsku performansu i svakodnevni \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Spadaju me\u0111u slo\u017eene ve\u017ebe<\/h3>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci se smatraju <strong>slo\u017eenim, ili vi\u0161ezglobnim, ve\u017ebama.<\/strong> Anga\u017euju mi\u0161i\u0107e gluteusa, butina i listova, kao i jezgro i donji deo le\u0111a. Pored toga, uklju\u010duju savijanje kukova, kolena i zglobova. Kada izvodite varijacije sa bu\u010dicama ili girjama, anga\u017eujete i mi\u0161i\u0107e i zglobove ruku. Stoga, mo\u017eemo sa sigurno\u0161\u0107u re\u0107i da su ovo zaista <strong>ve\u017ebe za celo telo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna prednost slo\u017eenih ve\u017ebi je \u0161to <strong>poma\u017eu u\u0161tedeti vreme tokom ve\u017ebanja.<\/strong> Ne morate posebno ciljati prednju i zadnju stranu butina ili gluteuse. Stoga su idealne za kra\u0107e treninge ili kao deo HIIT sesija. Me\u0111utim, to ne zna\u010di da je dovoljno raditi samo ove dve ve\u017ebe i mo\u017eete i\u0107i ku\u0107i. Ako \u017eelite da se fokusirate vi\u0161e na odre\u0111enu grupu mi\u0161i\u0107a, dodajte dodatne ve\u017ebe za gluteuse, butine ili listove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored u\u0161tede vremena, slo\u017eene ve\u017ebe poma\u017eu <strong>sagoreti vi\u0161e kalorija<\/strong> zbog anga\u017eovanja velikih mi\u0161i\u0107nih grupa u pore\u0111enju sa izolovanijim ve\u017ebama kao \u0161to su podizanje na prste. Stoga su pogodne za <strong>gubitak te\u017eine,<\/strong> jer tako\u0111e poma\u017eu u odr\u017eavanju mi\u0161i\u0107ne mase. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poku\u0161avate da smr\u0161ate i zanima vas kako vam trening snage mo\u017ee pomo\u0107i u tome, pro\u010ditajte \u010dlanak: <strong>Ishrana, kardio i trening snage. \u0160ta je najbolje za gubitak te\u017eine?<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"Prednosti \u010du\u010dnjeva i iskoraka\" class=\"wp-image-539009\" title=\"Prednosti \u010du\u010dnjeva i iskoraka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Podsti\u010du rast snage i mi\u0161i\u0107ne mase u donjim ekstremitetima<\/h3>\n\n\n\n<p>Ove ve\u017ebe su efikasne za pove\u0107anje snage i izgradnju mi\u0161i\u0107ne mase u donjim ekstremitetima, posebno kada se koriste tegovi. \u010cu\u010dnjevi su <strong>malo efikasniji<\/strong> za razvoj snage, jer podizanje te\u017eih tegova pru\u017ea ve\u0107i podsticaj za ja\u010danje mi\u0161i\u0107a. S druge strane, <strong>iskoraci omogu\u0107avaju izolaciju svake noge.<\/strong> Ovo osigurava ravnomernije optere\u0107enje na obe noge, promovi\u0161u\u0107i simetriju mi\u0161i\u0107a. Tokom \u010du\u010dnjeva, uobi\u010dajeno je nesvesno se osloniti vi\u0161e na jednu nogu nego na drugu. Stoga, <strong>preporu\u010duje se uklju\u010divanje obe ove ve\u017ebe u va\u0161 plan treninga.<\/strong> Nagrada \u0107e biti <strong>pove\u0107ana stati\u010dka i dinami\u010dka snaga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obe ve\u017ebe su pogodne za <strong>ja\u010danje gluteusa i butina.<\/strong> Faza spu\u0161tanja u \u010du\u010dnju ili iskoraku dovodi do visoke aktivacije glutealnih mi\u0161i\u0107a, omogu\u0107avaju\u0107i temeljit trening. Stoga, ako je va\u0161 cilj da imate <strong>oblikovan i zaobljen gluteus,<\/strong> razmislite o dodavanju hip thrusts u va\u0161u rutinu treninga, koji ciljaju gluteuse iz druga\u010dijeg ugla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je cilj da postignete zaobljen gluteus i \u010dvrste butine, svakako ne treba da propustite \u010dlanak: <strong><a href=\"https:\/\/gymbeam.rs\/blog\/8-saveta-kako-oblikovati-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako oblikovati i u\u010dvrstiti gluteuse i noge<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Rast mi\u0161i\u0107a u donjim ekstremitetima\" class=\"wp-image-539025\" title=\"Rast mi\u0161i\u0107a u donjim ekstremitetima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pobolj\u0161avaju funkcionalnu snagu<\/h3>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci nisu samo alati za postizanje dobro razvijenih gluteusa ili butina. Oni tako\u0111e podsti\u010du <strong>funkcionalnu snagu.<\/strong> Ove ve\u017ebe anga\u017euju mi\u0161i\u0107e koje koristite u svakodnevnim aktivnostima. Na primer, sedenje i ustajanje sa stolice, podizanje te\u0161kih predmeta, penjanje uz stepenice ili \u010dak podizanje olovke koja je pala na pod. U\u010de\u0107i da anga\u017eujete prave mi\u0161i\u0107e kroz ove ve\u017ebe, <strong>smanjujete rizik od povreda tokom svakodnevnih aktivnosti.<\/strong> Pored toga, poma\u017eu u ja\u010danju donjeg dela le\u0111a, tako da mo\u017eete spre\u010diti bol i probleme u ovoj oblasti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istovremeno \u0107ete raditi na <strong>pokretljivosti zglobova, koordinaciji i ravnote\u017ei,<\/strong> \u0161to je tako\u0111e korisno u svakodnevnom \u017eivotu. Na kraju, ali ne manje va\u017eno, tako\u0111e \u0107ete oja\u010dati core, \u0161to je klju\u010dno za odr\u017eavanje pravilnog dr\u017eanja tela. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funkcionalne ve\u017ebe za gluteuse i noge\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Mogu vam pomo\u0107i da napredujete u drugim sportovima<\/h3>\n\n\n\n<p>Jake noge su va\u017ene ne samo za powerliftere ve\u0107 i za trka\u010de, bicikliste, fudbalere, hokeja\u0161e i gotovo sve druge sportiste koje mo\u017eete zamisliti. Zato su \u010du\u010dnjevi i iskoraci u raznim oblicima uklju\u010deni u trening snage izdr\u017eljivosti sportista ili igra\u010da timskih sportova. Zahvaljuju\u0107i ovim ve\u017ebama, oni <strong>ne samo da dobijaju jake gluteuse i noge, ve\u0107 i ja\u010daju ligamente i sve okolne strukture oko zglobova<\/strong> (kukovi i kolena). To poma\u017ee u spre\u010davanju povreda. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za sportiste, posebno sprintere, skaka\u010de u vis ili dalj, ove ve\u017ebe imaju jo\u0161 ve\u0107u va\u017enost u treningu. Oni zahtevaju <strong>maksimalnu brzinu i dinami\u010dku snagu u skokovima.<\/strong> \u010cu\u010dnjevi i iskoraci sa eksplozivnim skokovima im efikasno poma\u017eu da to postignu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Uklapaju se u svaki plan treninga<\/h3>\n\n\n\n<p>Postoji mnogo varijacija \u010du\u010dnjeva i iskoraka pogodnih <strong>za po\u010detnike kao i za napredne sportiste.<\/strong> \u010cak i osobe sa problemima pokretljivosti mogu prilagoditi ove ve\u017ebe. Na primer, umesto punih \u010du\u010dnjeva, mogu raditi delimi\u010dne \u010du\u010dnjeve sa laganim dodirom kutije. Oni sa koordinacionim pote\u0161ko\u0107ama mogu izvoditi iskorake dr\u017ee\u0107i se za stolicu radi podr\u0161ke. Zahtjevnije <strong>varijacije sa dodatnim te\u017einama su tada pogodne za diza\u010de tegova, powerliftere, crossfitere<\/strong> i druge snage sportiste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite da kreirate treninge koji \u0107e vam doneti rezultate, pratite vodi\u010d: <strong>Kako kreirati kvalitetan plan treninga u teretani?<\/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\">6. Mo\u017eete ih izvoditi bilo gde<\/h3>\n\n\n\n<p><strong>Ne trebate nikakvu fitnes opremu<\/strong> za osnovnu verziju ovih ve\u017ebi. Mo\u017eete ih raditi kod ku\u0107e, u street workout parku, na pla\u017ei ili \u010dak u hotelskoj sobi. Kao slo\u017eene ve\u017ebe, <strong>one su me\u0111u najefikasnijim <a href=\"https:\/\/gymbeam.rs\/blog\/dovedite-se-u-formu-uz-ovih-12-vezbi-sa-sopstvenom-tezinom\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ve\u017ebama sa sopstvenom te\u017einom<\/a>,<\/strong> \u0161to ih \u010dini osnovom u gotovo svakom HIIT, Tabata ili kru\u017enom treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraciju za dizajniranje ku\u0107nih treninga mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.rs\/blog\/kako-stvoriti-odgovarajuci-program-za-kucne-treninge\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Kako kreirati odgovaraju\u0107i program treninga za ku\u0107ne ve\u017ebe?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"74116,104773\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_misice_angazujete_tokom_cucnjeva_i_iskoraka\"><\/span>Koje mi\u0161i\u0107e anga\u017eujete tokom \u010du\u010dnjeva i iskoraka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci su<strong> slo\u017eene ve\u017ebe koje anga\u017euju skoro sve mi\u0161i\u0107e u na\u0161em telu.<\/strong> U osnovnoj verziji, oni prvenstveno ciljaju mi\u0161i\u0107e donjeg dela tela. Me\u0111utim, ako probate druge varijacije, kao \u0161to je \u010du\u010danj iznad glave, anga\u017eova\u0107ete i ramena, ruke i le\u0111a. [8\u201310]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Primarni mi\u0161i\u0107i anga\u017eovani tokom \u010du\u010dnjeva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kvadriceps femoris<\/li>\n\n\n\n<li>hamstrings<\/li>\n\n\n\n<li>glutealni mi\u0161i\u0107i (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>pregiba\u010di kuka<\/li>\n\n\n\n<li>adductor magnus<\/li>\n\n\n\n<li>triceps surae<\/li>\n\n\n\n<li>mi\u0161i\u0107i dubokog stabilizacionog sistema ki\u010dme (DSS), tako\u0111e poznatog kao CORE (trbu\u0161ni mi\u0161i\u0107i, erector spinae, dijafragma, mi\u0161i\u0107i karli\u010dnog dna)<\/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.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Koji mi\u0161i\u0107i dobijaju na snazi kada se rade \u010du\u010dnjevi i iskoraci? \" class=\"wp-image-539059\" title=\"Koji mi\u0161i\u0107i dobijaju na snazi kada se rade \u010du\u010dnjevi i iskoraci? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Primarni mi\u0161i\u0107i anga\u017eovani tokom \u010du\u010dnjeva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kvadriceps femoris<\/li>\n\n\n\n<li>hamstrings<\/li>\n\n\n\n<li>glutealni mi\u0161i\u0107i (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>pregiba\u010di kuka<\/li>\n\n\n\n<li>adductor magnus<\/li>\n\n\n\n<li>tensor fasciae latae<\/li>\n\n\n\n<li>triceps surae<\/li>\n\n\n\n<li>mi\u0161i\u0107i dubokog stabilizacionog sistema ki\u010dme (DSS), tako\u0111e poznatog kao CORE (trbu\u0161ni mi\u0161i\u0107i, erector spinae, dijafragma, mi\u0161i\u0107i karli\u010dnog dna)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Koji mi\u0161i\u0107i se ja\u010daju prilikom izvo\u0111enja \u010du\u010dnjeva i iskoraka?\" class=\"wp-image-539091\" title=\"Koji mi\u0161i\u0107i se ja\u010daju prilikom izvo\u0111enja \u010du\u010dnjeva i iskoraka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kao \u0161to mo\u017eete videti, \u010du\u010dnjevi i iskoraci anga\u017euju iste mi\u0161i\u0107e, ali stepen anga\u017eovanja se razlikuje. Iskoraci zahtevaju ve\u0107u upotrebu <strong>stabilizacionih mi\u0161i\u0107a, ekstenzora i fleksora butina.<\/strong> Duboki \u010du\u010dnjevi, s druge strane, prvenstveno izazivaju snagu gluteusa i hamstringsa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, specifi\u010dna varijacija ve\u017ebe je tako\u0111e va\u017ena. Na primer, <strong>tokom sumo \u010du\u010dnjeva, unutra\u0161nji mi\u0161i\u0107i butina su vi\u0161e anga\u017eovani<\/strong> u pore\u0111enju sa regularnim \u010du\u010dnjevima, koji se vi\u0161e fokusiraju na prednje mi\u0161i\u0107e butina. Dodatno, du\u017eina koraka pri iskoraku je tako\u0111e bitna. Du\u017ei korak cilja gluteus i hamstrings, dok je kra\u0107i iskorak efikasniji za prednje mi\u0161i\u0107e butina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_razlika_izmedu_cucnjeva_i_iskoraka\"><\/span>Koja je razlika izme\u0111u \u010du\u010dnjeva i iskoraka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove dve ve\u017ebe se prvenstveno razlikuju po na\u010dinu izvo\u0111enja. Tokom \u010du\u010dnjeva, stopala ostaju paralelna tokom celog pokreta, i <strong>te\u017eina je ravnomerno raspore\u0111ena izme\u0111u obe noge.<\/strong> Me\u0111utim, prilikom izvo\u0111enja iskoraka, mo\u017eete zakora\u010diti napred, nazad ili u stranu sa jednom nogom u isto vreme, <strong>prenose\u0107i telesnu te\u017einu sa jedne noge na drugu.<\/strong> Iskoraci se generalno smatraju zahtevnijim ve\u017ebama jer zahtevaju ve\u0107u koordinaciju i ravnote\u017eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlika je tako\u0111e u tome \u0161to su <strong>\u010du\u010dnjevi bilateralna ve\u017eba,<\/strong> \u0161to zna\u010di da su obe noge anga\u017eovane istovremeno. <strong>Iskoraci, s druge strane, su unilateralni,<\/strong> \u0161to omogu\u0107ava da se svaka noga ve\u017eba odvojeno, \u0161to je posebno korisno u slu\u010dajevima mi\u0161i\u0107ne neravnote\u017ee. Na primer, ako je jedna noga slabija od druge, mo\u017eete se efikasnije fokusirati na njeno ja\u010danje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg\" alt=\"\u0160ta je bolje: \u010du\u010dnjevi ili iskoraci?\" class=\"wp-image-539109\" title=\"\u0160ta je bolje: \u010du\u010dnjevi ili iskoraci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sta_je_bolje_cucnjevi_ili_iskoraci\"><\/span>\u0160ta je bolje: \u010du\u010dnjevi ili iskoraci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obe ve\u017ebe nude benefite u smislu <strong>izgradnje mi\u0161i\u0107a i funkcionalnog treninga.<\/strong> Tako\u0111e se me\u0111usobno dopunjuju, tako da bi idealno bilo uklju\u010diti i \u010du\u010dnjeve i iskorake u va\u0161 trening plan. Me\u0111utim, ako \u017eelite da izaberete samo jednu, pa\u017eljivo razmotrite svoje ciljeve.<\/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 \u017eelite da se fokusirate vi\u0161e na pobolj\u0161anje koordinacije, ravnote\u017ee, dinami\u010dkog pokreta i korekcije mi\u0161i\u0107nih neravnote\u017ea, izaberite iskorake.<\/li>\n\n\n\n<li>S druge strane, kada je u pitanju izgradnja snage i mi\u0161i\u0107ne mase, \u010du\u010dnjevi su bolji izbor. Tako\u0111e mogu biti ne\u0161to pogodniji za ljude sa problemima sa kolenima ili pote\u0161ko\u0107ama u koordinaciji. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravilna_tehnika_za_cucnjeve_i_iskorake\"><\/span>Pravilna tehnika za \u010du\u010dnjeve i iskorake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre nego \u0161to po\u010dnete sa ve\u017ebanjem, razmotrite izbor odgovaraju\u0107e obu\u0107e. <strong>\u010cvrste cipele sa ravnim \u0111onom<\/strong> su pogodne za oba, i \u010du\u010dnjeve i iskorake, <strong>pru\u017eaju\u0107i bolju stabilnost.<\/strong> Me\u0111utim, neki ljudi preferiraju ve\u017ebanje bosi ili u minimalisti\u010dkoj obu\u0107i. Dok to omogu\u0107ava maksimalan kontakt sa podom i ve\u0107u slobodu kretanja stopala, tako\u0111e donosi manju stabilnost i ve\u0107i rizik od povrede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zagrevanje, mo\u017eete jednostavno izvoditi jumping jacks oko 2-3 minuta, <a href=\"https:\/\/gymbeam.rs\/vijaca-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">preskakati u\u017ee<\/a> ili tr\u010dati u mestu. Ako imate pristup kardio ma\u0161ini (stacionarni bicikl, traka za tr\u010danje ili vesla\u010dka ma\u0161ina), mo\u017eete se zagrejati i na tome. Nakon toga, pre\u0111ite na <a href=\"https:\/\/gymbeam.rs\/podloge-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">podlogu za ve\u017ebanje<\/a>. Po\u010dnite sa rotacijom svih zglobova u telu, zatim se fokusirajte vi\u0161e na kukove i kolena, koji \u0107e vam najvi\u0161e trebati tokom \u010du\u010dnjeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tokom zagrevanja, mo\u017eete tako\u0111e uklju\u010diti ve\u017ebe koje ciljaju zadnjicu koriste\u0107i <a href=\"https:\/\/gymbeam.rs\/elasticne-trake-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">otpornu traku<\/a>. Ovo \u0107e pomo\u0107i da se aktiviraju mi\u0161i\u0107i gluteusa i nogu. Takve ve\u017ebe mo\u017eete prona\u0107i u na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.rs\/blog\/30-vezbi-za-celo-telo-sa-elasticnim-trakama\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">30 ve\u017ebi sa otpornom trakom za celo telo<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Kako izvoditi iskorake?\" class=\"wp-image-539128\" title=\"Kako izvoditi \u010du\u010dnjeve? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvoditi osnovne \u010du\u010dnjeve?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni stav:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite sa nogama malo razdvojenim, na \u0161irini ramena, dr\u017ee\u0107i te\u017einu ravnomerno raspore\u0111enu po celoj povr\u0161ini stopala.<\/li>\n\n\n\n<li>Glava je u liniji sa ki\u010dmom, o\u010di gledaju napred, ramena spu\u0161tena i povu\u010dena unazad, le\u0111a u prirodnoj krivini, a grudni ko\u0161 otvoren, okrenut napred.<\/li>\n\n\n\n<li>Ispru\u017eite ruke napred, spojite ih ispred tela ili ih prekrstite preko grudi da pobolj\u0161ate ravnote\u017eu.<\/li>\n\n\n\n<li>Aktivirajte jezgro. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Izvo\u0111enje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udahnite i zapo\u010dnite \u010du\u010danj pomeraju\u0107i kukove unazad i dole. Na po\u010detku pokreta mo\u017eete zamisliti da sedite na nevidljivu stolicu.<\/li>\n\n\n\n<li>Pazite da ne zaoblite ili izvijate le\u0111a u torakalnom i lumbalnom delu ki\u010dme, i ne izbacujte previ\u0161e zadnjicu.<\/li>\n\n\n\n<li>Birajte dubinu \u010du\u010dnja kako biste odr\u017eali prirodnu krivinu ki\u010dme. Me\u0111utim, ciljajte da dostignete barem polo\u017eaj u kojem su vam kukovi ni\u017ee od kolena (ispod paralelne linije).<\/li>\n\n\n\n<li>Odr\u017eavajte poravnanje kolena, \u010dlanaka i prstiju u jednoj ravni. Izbegavajte da vam kolena idu ka unutra.<\/li>\n\n\n\n<li>Ostanite u donjem polo\u017eaju maksimalno 1 sekund da ne biste izgubili neophodnu napetost u mi\u0161i\u0107ima.<\/li>\n\n\n\n<li>Izdi\u0161ite i glatko se ispravite aktiviraju\u0107i gluteuse i mi\u0161i\u0107e prednjeg dela butina.<\/li>\n\n\n\n<li>Pritisnite celu povr\u0161inu stopala o pod kao da poku\u0161avate da odgurnete tlo od sebe.<\/li>\n\n\n\n<li>Nastavite sa jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li>Odr\u017eavajte kontrolu tokom celog pokreta. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite da saznate vi\u0161e o prednostima \u010du\u010dnjeva i kako ih pravilno izvoditi, pro\u010ditajte \u010dlanak: <strong>\u010cu\u010dnjevi: Prednosti, Pravilno Izvo\u0111enje i Najefikasnije Varijacije za Ku\u0107u i Teretanu<\/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.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Pravilna tehnika \u010du\u010dnjeva\" class=\"wp-image-539144\" title=\"Pravilna tehnika \u010du\u010dnjeva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako pravilno izvoditi osnovne iskorake?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Osnovni stav:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite sa nogama malo razdvojenim, na \u0161irini kukova.<\/li>\n\n\n\n<li>Glava je u liniji sa ki\u010dmom, o\u010di gledaju napred, ramena spu\u0161tena i povu\u010dena unazad, le\u0111a u prirodnoj krivini, a grudni ko\u0161 otvoren, okrenut napred.<\/li>\n\n\n\n<li>Postavite ruke na kukove, pustite ih da vise slobodno pored tela ili ih prekrstite preko grudi.<\/li>\n\n\n\n<li>Aktivirajte mi\u0161i\u0107e jezgra. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Izvo\u0111enje:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udahnite, prebacite te\u017einu na stoje\u0107u nogu i napravite korak napred i malo u stranu.<\/li>\n\n\n\n<li>Savijte oba kolena i prebacite te\u017einu na prednju nogu.<\/li>\n\n\n\n<li>Spustite se do dubine gde butina formira ugao od 90 stepeni sa listom u kolenu, ili jo\u0161 dublje.<\/li>\n\n\n\n<li>Mo\u017eete lagano dodirnuti pod sa zadnjim stopalom.<\/li>\n\n\n\n<li>Vrhovima prstiju i kolenima treba da pokazujete malo prema spolja tokom celog pokreta.<\/li>\n\n\n\n<li>Tako\u0111e, zapamtite da dr\u017eite ramena i lopatice povu\u010dene unazad, i odr\u017eavajte otvoren grudni ko\u0161, koji treba da bude okrenut napred tokom celog pokreta.<\/li>\n\n\n\n<li>Izdahnite i koristite aktivaciju mi\u0161i\u0107a prednjeg dela butina i gluteusa da se vratite u po\u010detni polo\u017eaj. Odmah nastavite sa slede\u0107im ponavljanjem koriste\u0107i drugu nogu. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada savladate pravilnu tehniku \u010du\u010dnjeva i iskoraka sa sopstvenom te\u017einom, mo\u017eete pre\u0107i na izazovnije varijacije sa dodatnom te\u017einom.<\/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.rs\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Pravilna tehnika iskoraka\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_najcesce_greske_prilikom_izvodenja_cucnjeva_i_iskoraka_i_kako_ih_ispraviti\"><\/span>Koje su naj\u010de\u0161\u0107e gre\u0161ke prilikom izvo\u0111enja \u010du\u010dnjeva i iskoraka i kako ih ispraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvijanje le\u0111a:<\/strong> Poku\u0161ajte da odr\u017eite prirodnu krivinu le\u0111a tokom ve\u017ebe. Tako\u0111e, fokusirajte se na dr\u017eanje ramena i lopatica povu\u010denih unazad i grudnog ko\u0161a otvorenog.<\/li>\n\n\n\n<li><strong>Ograni\u010den opseg pokreta:<\/strong> Pobolj\u0161ana pokretljivost mo\u017ee se posti\u0107i temeljitim zagrevanjem i istezanjem kukova pre ve\u017ebanja, ili kori\u0161\u0107enjem podmeta\u010da za \u010du\u010dnjeve ako je potrebno.<\/li>\n\n\n\n<li><strong>Naginjanje napred ili nazad:<\/strong> Ovo se posebno odnosi na \u010du\u010dnjeve. Naj\u010de\u0161\u0107e je uzrokovano nepravilnom raspodelom te\u017eine na stopalima. Poku\u0161ajte ravnomerno rasporediti te\u017einu po celoj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Podizanje peta sa tla:<\/strong> Ovo je povezano sa prethodnom ta\u010dkom. Va\u0161e pete treba da ostanu \u010dvrsto na tlu prilikom izvo\u0111enja \u010du\u010dnjeva.<\/li>\n\n\n\n<li><strong>Lo\u0161a koordinacija pokreta:<\/strong> Odr\u017eavanje ravnote\u017ee mo\u017ee biti prili\u010dno izazovno, posebno prilikom izvo\u0111enja iskoraka. Poku\u0161ajte da pokret izvodite polako i kontrolisano. Po\u010dnite sa samo sopstvenom te\u017einom i postepeno pove\u0107avajte optere\u0107enje kako sti\u010dete samopouzdanje u pokretu.<\/li>\n\n\n\n<li><strong>Jaki udarci kolena o pod:<\/strong> Ovo se odnosi na iskorake. U donjoj fazi, koleno zadnje noge mo\u017ee lagano dodirnuti pod, ali ne bi trebalo biti naglih udaraca. Zato se fokusirajte na kontrolu pokreta tokom celog ve\u017ebanja. Tako\u0111e mo\u017eete za\u0161tititi kolena mekim podmeta\u010dem ili banda\u017eerima za kolena.<\/li>\n\n\n\n<li><strong>Kolena se savijaju ka unutra:<\/strong> Ova gre\u0161ka se javlja i kod \u010du\u010dnjeva i kod iskoraka i zna\u010di nepotreban stres na kolenima. Fokusirajte se na to da kolena budu okrenuta prema spolja tokom celog pokreta. <a href=\"https:\/\/gymbeam.rs\/duoband-set-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Otporna traka<\/a> mo\u017ee pomo\u0107i u tome. Postavite je iznad kolena i poku\u0161ajte da je dr\u017eite zategnutom dok radite \u010du\u010dnjeve. Za iskorake, pri\u010dvrstite jedan kraj trake na <a href=\"https:\/\/gymbeam.rs\/sprave-za-vezbanje-i-stalci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">stalak za ve\u017ebanje<\/a> ili drugu \u010dvrstu strukturu u visini kolena, a drugi kraj postavite iznad kolena radne noge. Stanite bo\u010dno kako biste dr\u017eali <a href=\"https:\/\/gymbeam.rs\/guma-za-vezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">traku<\/a> zategnutom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresovani za trening snage i \u017eelite da nau\u010dite o naj\u010de\u0161\u0107im gre\u0161kama, pro\u010ditajte na\u0161 \u010dlanak: <strong>Gre\u0161ke u ve\u017ebanju koje skoro svi prave<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Najboljih_Varijacija_Cucnjeva_i_Iskoraka\"><\/span>15 Najboljih Varijacija \u010cu\u010dnjeva i Iskoraka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripremili smo za vas pregled <strong>najboljih varijacija \u010du\u010dnjeva i iskoraka koriste\u0107i telesnu te\u017einu i dodatni otpor.<\/strong> Za svaku od njih prona\u0107i \u0107ete pravilno izvo\u0111enje i uobi\u010dajene gre\u0161ke. Me\u0111utim, uvek se setite osnovnih pravila za pravilnu tehniku opisanih iznad. Ve\u017ebe sa sopstvenom te\u017einom mo\u017eete uklju\u010diti u zagrevanje. Varijacije sa optere\u0107enjem su zatim prikladnije za glavni deo treninga. Me\u0111utim, uvek birajte 1 ili najvi\u0161e 2 varijacije \u010du\u010dnjeva ili iskoraka po treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u010cu\u010danj sa sopstvenom te\u017einom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima pribli\u017eno u \u0161irini ramena. Uverite se da je te\u017eina ravnomerno raspore\u0111ena po celoj povr\u0161ini va\u0161ih stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj pomeraju\u0107i kukove unazad i nadole. Izdahnite i glatko se ispravite aktiviranjem gluteusa i mi\u0161i\u0107a prednjeg dela butina. Zatim, uradite slede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje 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.rs\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"1. \u010cu\u010danj sa sopstvenom te\u017einom\" class=\"wp-image-538954\" title=\"1. \u010cu\u010danj sa sopstvenom te\u017einom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u010cu\u010danj sa skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima pribli\u017eno u \u0161irini ramena. Uverite se da je te\u017eina ravnomerno raspore\u0111ena po celoj povr\u0161ini va\u0161ih stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj pomeraju\u0107i kukove unazad i nadole. Izdahnite i aktivirajte gluteuse i mi\u0161i\u0107e prednjeg dela butina da sko\u010dite prema gore. U gornjem polo\u017eaju, udahnite, zatim se vratite u \u010du\u010danj i ponovite skok.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje 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.rs\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"\u010cu\u010danj sa skokom\" class=\"wp-image-538794\" title=\"\u010cu\u010danj sa skokom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u010cu\u010danj sa \u0161ipkom na le\u0111ima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku sa odgovaraju\u0107om te\u017einom na stoj za \u010du\u010dnjeve (otprilike u visini klju\u010dnih kostiju). Stanite ispod \u0161ipke sa stopalima pribli\u017eno u \u0161irini ramena. Postavite \u0161ipku iza vrata i uhvatite je obema rukama pored ramena, sa laktovima usmerenim nadole. Aktivirajte jezgro, podignite \u0161ipku sa stalka i napravite korak unazad.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj pomeraju\u0107i kukove unazad i nadole. Izdahnite dok aktivirate mi\u0161i\u0107e gluteusa i prednjeg dela butina kako biste se glatko ispravili. Zatim, nastavite sa slede\u0107im ponavljanjem. Nakon zavr\u0161etka serije, vratite \u0161ipku na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje na prste ili pete, prekomerno ili nedovoljno optere\u0107enje \u0161ipke.<\/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.rs\/blog\/wp-content\/uploads\/2024\/03\/Zadny-drep-s-osou.gif\" alt=\"\u010cu\u010danj sa \u0161ipkom na le\u0111ima\" class=\"wp-image-538938\" title=\"\u010cu\u010danj sa \u0161ipkom na le\u0111ima\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Prednji \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku sa odgovaraju\u0107om te\u017einom na stoj (otprilike u visini klju\u010dnih kostiju). Stanite ispred \u0161ipke sa stopalima pribli\u017eno u \u0161irini ramena. Uhvatite \u0161ipku obema rukama pored ramena, dr\u017ee\u0107i laktove usmerene napred (tokom ve\u017ebe). Aktivirajte jezgro, podignite \u0161ipku sa stalka i napravite korak unazad.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj pomeraju\u0107i kukove unazad i nadole. Izdahnite i aktivirajte mi\u0161i\u0107e gluteusa i prednjeg dela butina kako biste se glatko ispravili. Zatim, ponovite pokret. Nakon zavr\u0161etka serije, vratite \u0161ipku na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje gornjeg dela le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje na prste ili pete, prekomerno ili nedovoljno optere\u0107enje \u0161ipke i spu\u0161tanje laktova.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Predny-drep-s-osou.gif\" alt=\"Prednji \u010du\u010danj\" class=\"wp-image-538842\" title=\"Prednji \u010du\u010danj\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo \u010du\u010danj sa bu\u010dicom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite u \u0161iroki stav sa prstima usmerenim ka spolja. Podignite bu\u010dicu za ru\u010dku ili jedan kraj (tega) i dr\u017eite je ispru\u017eenu obema rukama paralelno sa telom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj savijaju\u0107i kolena. Izdahnite i glatko se ispravite koriste\u0107i aktivaciju gluteusa i unutra\u0161njih butina. Zatim, nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, prekomerno ili nedovoljno optere\u0107enje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Sumo \u010du\u010danj sa bu\u010dicom\" class=\"wp-image-538858\" title=\"Sumo \u010du\u010danj sa bu\u010dicom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet \u010du\u010danj sa girjom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima pribli\u017eno u \u0161irini kukova do ramena. Uhvatite girju obema rukama sa strane i podignite je do nivoa grudi, paralelno sa telom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i uradite \u010du\u010danj pomeraju\u0107i kukove unazad i nadole, dok dr\u017eite girju ispred tela. Izdahnite i aktivirajte mi\u0161i\u0107e gluteusa i prednjeg dela butina kako biste se glatko ispravili. Zatim, ponovite pokret.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje na prste ili pete, prekomerno ili nedovoljno optere\u0107enje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet \u010du\u010danj sa girjom\" class=\"wp-image-538810\" title=\"Goblet \u010du\u010danj sa girjom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bugarski \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite le\u0111ima okrenuti ka kutiji ili klupi, sa stopalima u \u0161irini ramena. Stavite jedno stopalo na kutiju ili klupu iza vas. Uhvatite bu\u010dicu obema rukama za gornji deo sa strane.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i savijte koleno prednje noge, rade\u0107i iskorak u mestu. U donjem polo\u017eaju mo\u017eete lagano dodirnuti tlo kolenom zadnje noge. Zatim izdahnite i ispravite se, odmah zatim ponovite pokret. Nakon zavr\u0161etka jedne serije, promenite noge i uradite ve\u017ebu sa druge strane.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta, prekomerno ili nedovoljno optere\u0107enje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bugarski \u010du\u010danj\" class=\"wp-image-538762\" title=\"Bugarski \u010du\u010danj\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. \u010cu\u010danj na jednoj nozi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima blizu jedno drugom. Ako ne mo\u017eete da izvedete \u010du\u010danj na jednoj nozi bez podr\u0161ke, postavite klupu ili kutiju iza vas. Alternativno, mo\u017eete se dr\u017eati za power rack za stabilnost. Ispru\u017eite ruke napred ili ih stavite na kukove.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Prebacite te\u017einu na desnu nogu i podignite levu nogu sa tla. Udahnite, savijte koleno oslonjene noge i spustite se u \u010du\u010danj ili lagano dodirnite klupu ili kutiju svojim zadnjicom. Zatim izdahnite i vratite se u po\u010detni polo\u017eaj aktiviranjem mi\u0161i\u0107a gluteusa i butina. Nastavite sa slede\u0107im ponavljanjem. Zatim promenite noge. Ako imate ograni\u010denu pokretljivost zglobova, mo\u017eete staviti teg ispod pete.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nekontrolisani 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.rs\/blog\/wp-content\/uploads\/2024\/03\/Drep-na-jednej-nohe.gif\" alt=\"\u010cu\u010danj na jednoj nozi\" class=\"wp-image-538778\" title=\"\u010cu\u010danj na jednoj nozi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u010cu\u010danj sa \u0161ipkom iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Podesite \u0161ipku na power racku (otprilike u visini klju\u010dnih kostiju). Stanite ispod nje sa stopalima pribli\u017eno u \u0161irini ramena i uhvatite je \u0161irokim hvatom. Aktivirajte jezgro, ramena i ruke, zatim pritisnite \u0161ipku iznad glave, ispravljaju\u0107i ruke u laktovima. Tako\u0111e mo\u017eete pomo\u0107i ovom pokretu blagim pokretom nogu ako je potrebno.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i izvedite \u010du\u010danj guraju\u0107i kukove nazad i dole. Dr\u017eite laktove zaklju\u010dane, jezgro anga\u017eovano i odr\u017eavajte kontrolisane pokrete tokom celog pokreta. Izdahnite i aktivirajte mi\u0161i\u0107e gluteusa i prednjeg dela butina kako biste se glatko ispravili. Zatim ponovite pokret. Nakon zavr\u0161etka seta, vratite \u0161ipku na stalak za \u010du\u010danj.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela te\u017eine, pomeranje na prste ili pete, prekomerno optere\u0107enje na \u0161ipci, savijanje laktova.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Overhead-squat-s-osou.gif\" alt=\"\u010cu\u010danj sa \u0161ipkom iznad glave\" class=\"wp-image-538826\" title=\"\u010cu\u010danj sa \u0161ipkom iznad glave\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Iskorak napred<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima malo razdvojenim i rukama na kukovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Po\u010dnite korakom napred i malo u stranu. Prenesite te\u017einu na prednje stopalo. Spustite se dok va\u0161e bedro ne bude otprilike pod uglom od 90 stepeni sa listom na kolenu, ili \u010dak dublje. Izdahnite i anga\u017eujte mi\u0161i\u0107e prednjeg dela butina i gluteusa kako biste se vratili u po\u010detni polo\u017eaj, i odmah nastavite sa slede\u0107im ponavljanjem koriste\u0107i drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"Iskorak napred\" class=\"wp-image-538970\" title=\"Iskorak napred\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Skok u iskoraku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima malo razdvojenim.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Tokom celog pokreta, dr\u017eite vrhove prstiju i kolena blago okrenute ka spolja u istom pravcu. Po\u010dnite korakom napred i malo u stranu. Prenesite te\u017einu na prednje stopalo. Spustite se dok va\u0161e bedro ne bude otprilike pod uglom od 90 stepeni sa listom na kolenu, ili \u010dak dublje. Izdahnite i anga\u017eujte mi\u0161i\u0107e prednjeg dela butina i gluteusa kako biste sko\u010dili gore, menjaju\u0107i noge u vazduhu. Prilikom sletanja, udahnite i odmah nastavite sa slede\u0107im ponavljanjem. Koristite ruke za odr\u017eavanje stabilnosti.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"Skok u iskoraku\" class=\"wp-image-538906\" title=\"Skok u iskoraku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Iskorak nazad sa \u0161ipkom<\/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 power rack i napunite je sa \u017eeljenim teg plo\u010dama. Zatim, postavite \u0161ipku na le\u0111a i uhvatite je sa strane pored ramena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, prebacite te\u017einu na jednu nogu i izvedite kontrolisani iskorak nazad drugom nogom. Spustite se dok va\u0161e bedro ne bude otprilike pod uglom od 90 stepeni sa listom na kolenu, ili \u010dak dublje. Izdahnite i anga\u017eujte mi\u0161i\u0107e prednjeg dela butina i gluteusa kako biste se vratili u po\u010detni polo\u017eaj, i izvedite iskorak nazad drugom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, naginjanje napred, savijanje kolena ka unutra, neravnomerna raspodela 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.rs\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vzad-s-osou.gif\" alt=\"Iskorak nazad sa \u0161ipkom\" class=\"wp-image-538922\" title=\"Iskorak nazad sa \u0161ipkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Iskorak u stranu sa girjom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Uhvatite <a href=\"https:\/\/gymbeam.rs\/podesivi-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">girju<\/a> sa obe ruke za ru\u010dku i dr\u017eite je ispred grudi.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, izvedite iskorak u stranu jednom nogom, prebacuju\u0107i te\u017einu na nju. Izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, zatim izvedite iskorak na drugu stranu. Tokom pokreta, dr\u017eite kolena i prste blago okrenute ka spolja u istom pravcu. Nakon \u0161to zavr\u0161ite set na jednoj strani, promenite noge.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Izvijanje le\u0111a, ograni\u010den opseg pokreta, savijanje kolena ka unutra.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Iskorak u stranu sa girjom\" class=\"wp-image-538746\" title=\"Iskorak u stranu sa girjom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Iskorak ukr\u0161tanjem sa bu\u010dicama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Dr\u017eite bu\u010dicu u svakoj ruci sa rukama ispru\u017eenim uz telo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok prekr\u0161tate desnu nogu iza leve, savijaju\u0107i oba kolena. Mo\u017eete lagano dodirnuti pod desnim kolenom. Izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Zatim, izvedite iskorak ukr\u0161tanjem sa levom nogom. Naizmeni\u010dno menjajte strane dok ne zavr\u0161ite set.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"Iskorak ukr\u0161tanjem sa bu\u010dicama\" class=\"wp-image-538874\" title=\"Iskorak ukr\u0161tanjem sa bu\u010dicama\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Iskorak sa bu\u010dicom iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini kukova. Uhvatite bu\u010dicu jednom rukom i podignite je iznad glave. U\u010dvrstite zglob, dr\u017eite laktove ispru\u017eene (zaklju\u010dane) i ramena udaljena od u\u0161iju. Drugu ruku mo\u017eete slobodno dr\u017eati pored tela ili staviti na kuk i aktivirati jezgro.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Ako dr\u017eite bu\u010dicu u levoj ruci, izvedite iskorak desnom nogom. Po\u010dnite korakom napred i malo u stranu. Prenesite te\u017einu na prednje stopalo. Spustite se dok va\u0161e bedro ne bude otprilike pod uglom od 90 stepeni sa listom na kolenu, ili \u010dak dublje. Izdahnite i anga\u017eujte mi\u0161i\u0107e prednjeg dela butina i gluteusa kako biste se vratili u po\u010detni polo\u017eaj, i odmah nastavite sa slede\u0107im ponavljanjem na drugoj nozi. Dr\u017eite bu\u010dicu iznad glave tokom celog pokreta. Nakon zavr\u0161etka seta na jednoj strani, prebacite bu\u010dicu u desnu ruku i izvedite iskorake levom nogom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta, preveliko optere\u0107enje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"Iskorak sa bu\u010dicom iznad glave\" class=\"wp-image-538890\" title=\"Iskorak sa bu\u010dicom iznad glave\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kuda_dalje\"><\/span>Kuda dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete prona\u0107i vi\u0161e ve\u017ebi za donji deo tela u \u010dlanku: <strong>9 najboljih ve\u017ebi za gluteuse i noge<\/strong><\/li>\n\n\n\n<li>Ako \u017eelite da ve\u017ebate gluteuse bez te\u017eina, mo\u017eete prona\u0107i inspiraciju u \u010dlanku: <strong>Kako raditi na svom zadnjici? Najbolje ve\u017ebe sa sopstvenom te\u017einom za okrugle i \u010dvrste gluteuse<\/strong> <\/li>\n\n\n\n<li>Otkrijte ve\u017ebe koje ciljaju butine i listove u \u010dlanku: <strong>9 najboljih ve\u017ebi za butine i listove<\/strong> <\/li>\n\n\n\n<li>Mo\u017eete prilagoditi svoju rutinu ve\u017ebanja za gornji deo tela koriste\u0107i vodi\u010de za ve\u017ebe za <strong>ramena<\/strong>, <strong>le\u0111a<\/strong>, <strong><a href=\"https:\/\/gymbeam.rs\/blog\/7-najboljih-vezbi-za-grudi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">grudi<\/a><\/strong>, <strong>trbu\u0161njake<\/strong>, <strong>bicepse<\/strong>, i <strong><a href=\"https:\/\/gymbeam.rs\/blog\/10-najboljih-vezbi-za-triceps\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tricepse<\/a><\/strong>. <\/li>\n\n\n\n<li>Zanima vas kako odabrati pravo optere\u0107enje? Pro\u010ditajte \u010dlanak: <strong>Koliko te\u017eine podizati za rast mi\u0161i\u0107a, snagu ili mr\u0161avljenje?<\/strong> <\/li>\n\n\n\n<li>Ako vas zanima idealan broj ponavljanja za va\u0161e ciljeve ve\u017ebanja, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.rs\/blog\/koliko-ponavljanja-uraditi-kako-biste-izgubili-kilograme\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Koliko ponavljanja treba da radite da biste izgubili te\u017einu ili dobili mi\u0161i\u0107e?<\/strong><\/a> <\/li>\n\n\n\n<li>Imate problem da dobijete mi\u0161i\u0107e uprkos va\u0161im naporima? Ne propustite na\u0161e \u010dlanke: <strong><a href=\"https:\/\/gymbeam.rs\/blog\/10-saveta-za-zdravo-dobijanje-na-tezini\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">10 saveta za zdravo dobijanje te\u017eine<\/a><\/strong> i <a href=\"https:\/\/gymbeam.rs\/blog\/sta-da-jedete-i-kako-da-vezbate-da-biste-konacno-dobili-misice\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u0160ta jesti i kako ve\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/strong><\/a> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Glavni_Zakljucci\"><\/span>Glavni Zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cu\u010dnjevi i iskoraci spadaju me\u0111u naju\u010dinkovitije ve\u017ebe za donji deo tela, koje su pogodne za gotovo sve. Oni poma\u017eu da se <strong>pove\u0107a snaga nogu, oblikuju okrugli gluteusi i \u010dvrste butine, sagore vi\u0161e kalorija tokom ve\u017ebanja, i najva\u017enije, izgrade funkcionalno telo.<\/strong> Me\u0111utim, da biste izvukli maksimum iz ovih ve\u017ebi, va\u017eno je savladati pravilnu tehniku. Kada savladate osnovni oblik, mo\u017eete istra\u017eivati dodatne varijante koriste\u0107i \u0161ipku, bu\u010dicu ili girju. Ove varijante \u0107e obogatiti va\u0161u rutinu ve\u017ebanja i<strong> u\u010dinkovito ciljati gluteuse kao i prednji, zadnji i unutra\u0161nji deo butina.<\/strong>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svideo i stekli ste novo znanje iz njega, razmislite o tome da ga podelite sa va\u0161im prijateljima, kako bi i oni nau\u010dili pravilne tehnike za \u010du\u010dnjeve i iskorake.<\/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.rs\/trening-kod-kuce\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.rs\/tegovi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010cu\u010dnjevi i iskoraci poma\u017eu u izgradnji jakih nogu i okruglih gluteusa. Tako da c\u0301e skoro svi ljudi imati koristi od ovih ve\u017ebi. U \u010dlanku c\u0301ete nau\u010diti kako pravilno izvoditi \u010du\u010dnjeve sa \u0161ipkom ili girjom, kao i iskorake sa bu\u010dicom.<\/p>\n","protected":false},"author":129,"featured_media":538724,"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":[7719],"tags":[7849,7771,7779,7778],"filter_section":[],"filter_attribute":[13018,13017,13026],"class_list":{"0":"post-601130","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vezbe-i-treninzi-sr","8":"tag-cucnjevi-sr","9":"tag-trening-snage-sr","10":"tag-vezbe-za-gluteus","11":"tag-vezbe-za-noge","12":"filter_attribute-cviky-na-nohy","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-19T13:46:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-17T18:01:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija\",\"datePublished\":\"2024-07-19T13:46:28+00:00\",\"dateModified\":\"2025-04-17T18:01:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\"},\"wordCount\":5087,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"keywords\":[\"\u010du\u010dnjevi\",\"trening snage\",\"ve\u017ebe za gluteus\",\"ve\u017ebe za noge\"],\"articleSection\":[\"Ve\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\",\"url\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\",\"name\":\"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"datePublished\":\"2024-07-19T13:46:28+00:00\",\"dateModified\":\"2025-04-17T18:01:59+00:00\",\"description\":\"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog","description":"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/","og_type":"article","og_title":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog","og_description":"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?","og_url":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/","og_site_name":"GymBeam Blog","article_published_time":"2024-07-19T13:46:28+00:00","article_modified_time":"2025-04-17T18:01:59+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"25 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#article","isPartOf":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija","datePublished":"2024-07-19T13:46:28+00:00","dateModified":"2025-04-17T18:01:59+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/"},"wordCount":5087,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","keywords":["\u010du\u010dnjevi","trening snage","ve\u017ebe za gluteus","ve\u017ebe za noge"],"articleSection":["Ve\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/","url":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/","name":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","datePublished":"2024-07-19T13:46:28+00:00","dateModified":"2025-04-17T18:01:59+00:00","description":"\u0160ta su \u010du\u010dnjevi i iskoraci i kako ih raditi? Ve\u017ebe za zadnjicu, noge i listove. Kako da radite iskorake sa bu\u010dicama i prednje, zadnje, bugarske, sumo ili goblet \u010du\u010dnjeve?","breadcrumb":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-FB-.png","width":1200,"height":628,"caption":"Jak cvi\u010dit d\u0159epy a v\u00fdpady? Spr\u00e1vn\u00e1 technika a 15 nejlep\u0161\u00edch variant"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/601130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=601130"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/601130\/revisions"}],"predecessor-version":[{"id":715524,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/601130\/revisions\/715524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/538724"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=601130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=601130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=601130"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=601130"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=601130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}