{"id":601682,"date":"2024-07-26T19:03:11","date_gmt":"2024-07-26T17:03:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=601682"},"modified":"2024-07-26T19:03:16","modified_gmt":"2024-07-26T17:03:16","slug":"kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/","title":{"rendered":"Kako vje\u017ebati s vi\u0161enamjenskom daskom za sklekove? 7 najboljih vje\u017ebi za gornji dio tijela"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#Sto_je_visenamjenska_daska_za_sklekove\" title=\"\u0160to je vi\u0161enamjenska daska za sklekove?\">\u0160to je vi\u0161enamjenska daska za sklekove?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#Visenamjenska_daska_za_sklekove_i_njene_prednosti\" title=\"Vi\u0161enamjenska daska za sklekove i njene prednosti\">Vi\u0161enamjenska daska za sklekove i njene prednosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#Kako_osmisliti_trening_s_visenamjenskom_daskom_za_sklekove\" title=\"Kako osmisliti trening s vi\u0161enamjenskom daskom za sklekove?\">Kako osmisliti trening s vi\u0161enamjenskom daskom za sklekove?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#7_vjezbi_s_visenamjenskom_daskom_za_sklekove\" title=\"7 vje\u017ebi s vi\u0161enamjenskom daskom za sklekove\">7 vje\u017ebi s vi\u0161enamjenskom daskom za sklekove<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#Sto_dalje\" title=\"\u0160to dalje?\">\u0160to dalje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-s-visenamjenskom-daskom-za-sklekove-7-najboljih-vjezbi-za-gornji-dio-tijela\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sklekovi su temeljna vje\u017eba koju ve\u0107ina ljudi poznaje sa satova tjelesnog odgoja u \u0161koli. Popularni su me\u0111u ljubiteljima kalistenike i onima koji prakticiraju vje\u017ebe s vlastitom te\u017einom, ali i me\u0111u ostalim sporta\u0161ima. Uz osnovnu verziju, tako\u0111er mo\u017eete izvoditi <strong>sklekove koji ciljaju tricepse, trapezne mi\u0161i\u0107e ili ramena.<\/strong> Kako ih izvoditi? Najbolji je na\u010din s vi\u0161enamjenskom daskom za sklekove. Sadr\u017ei <strong>crte ozna\u010dene bojama koje vam slu\u017ee kao vodi\u010d za postavljanje ru\u010dki pod odgovaraju\u0107im kutom.<\/strong> To je klju\u010dno za ciljanje odre\u0111enih mi\u0161i\u0107nih skupina. Osim toga, to tako\u0111er poma\u017ee pove\u0107ati prednosti va\u0161eg vje\u017ebanja sklekova.<\/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_visenamjenska_daska_za_sklekove\"><\/span>\u0160to je vi\u0161enamjenska daska za sklekove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/multifunkcionalna-daska-za-sklekove-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Vi\u0161enamjenska daska za sklekove<\/a> <strong>inovativan je rekvizit za fitness<\/strong> koji vam omogu\u0107uje vje\u017ebanje razli\u010ditih varijanti sklekova. Ima crte ozna\u010dene bojama koje vam poma\u017eu u pode\u0161avanju ru\u010dki u razli\u010dite polo\u017eaje. Mo\u017eete promijeniti te polo\u017eaje ovisno o tome \u017eelite li se usredoto\u010diti na ja\u010danje <strong>ramena, trapeznih mi\u0161i\u0107a, tricepsa ili prsa.<\/strong> Ta svestranost omogu\u0107uje sveobuhvatnu vje\u017ebu gornjeg dijela tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pakiranje tako\u0111er uklju\u010duje gumene ekspandere s ru\u010dkama, koje mo\u017eete upotrijebiti za pregibe bicepsa, bo\u010dna podizanja i druge vje\u017ebe. Taj rekvizit za fitness stoga je koristan za sve koji \u017eele <strong>za\u010diniti svoj trening snage gornjeg dijela tijela.<\/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=\"Visenamjenska_daska_za_sklekove_i_njene_prednosti\"><\/span>Vi\u0161enamjenska daska za sklekove i njene prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u0161enamjenska daska za sklekove nudi niz <strong>prednosti za sporta\u0161e u svim kategorijama.<\/strong> Za\u0161to biste trebali nabaviti jednu za ku\u0107nu upotrebu?<\/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. Idealna za svaku ku\u0107nu teretanu<\/h3>\n\n\n\n<p>Cijenit \u0107ete dasku za sklekove ako uglavnom vje\u017ebate kod ku\u0107e i \u017eelite unijeti raznolikost u trening gornjeg dijela tijela. Mo\u017eete je upotrebljavati za <strong>izvo\u0111enje razli\u010ditih varijacija sklekova<\/strong> koje ciljaju prsa, ramena ili tricepse. Isto tako, mo\u017eete pri\u010dvrstiti ekspandere na nju, koji su korisni za <strong>pregibe bicepsa i druge vje\u017ebe za gornji dio tijela.<\/strong> Zbog svega toga prakti\u010dan je rekvizit koji \u0107e prona\u0107i svoje mjesto u svakoj ku\u0107noj teretani.<\/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. Prikladna i za po\u010detnike i za napredne sporta\u0161e<\/h3>\n\n\n\n<p>Ne morate biti stru\u010dnjak za sklekove da biste vje\u017ebali s ovim rekvizitom.<strong> Prikladan je \u010dak i za po\u010detnike.<\/strong> Crte ozna\u010dene bojama poma\u017eu u stavljanju ruku pod odgovaraju\u0107im kutom, omogu\u0107uju\u0107i vam da se potpuno usredoto\u010dite na pravilno izvo\u0111enje vje\u017ebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako tek po\u010dinjete, po\u010dnite sa sklekovima na koljenima<\/strong> jer su lak\u0161i i ne zahtijevaju toliko snage. Postupno pove\u0107avajte broj ponavljanja i kad budete mogli napraviti otprilike 10 sklekova na koljenima, poku\u0161ajte prije\u0107i na standardni sklek. Nastavite pove\u0107avati broj ponavljanja kako budete postajali ja\u010di, ali uvijek dajte prednost odr\u017eavanju pravilnog oblika u odnosu na broj izvedenih sklekova.<\/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\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg\" alt=\"Vi\u0161enamjenska daska za sklekove i njene prednosti\" class=\"wp-image-578545\" title=\"Vi\u0161enamjenska daska za sklekove i njene prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Poma\u017ee u razvoju sna\u017enih ruku i sna\u017enog gornjeg dijela tijela<\/h3>\n\n\n\n<p>Uz ovaj rekvizit mo\u017eete uklju\u010diti potpuno nove varijacije sklekova u svoj trening. To daje va\u0161em tijelu <strong>svje\u017ei poticaj za ja\u010danje i rast.<\/strong> Posebno \u0107ete ciljati <strong>trapezne mi\u0161i\u0107e, ramena, ruke i prsne mi\u0161i\u0107e<\/strong>. Sklekovi tako\u0111er anga\u017eiraju va\u0161u <strong>jezgru, le\u0111a i spinalne erektore.<\/strong> Vi\u0161enamjenska daska za sklekove dokazuje da mo\u017eete obaviti kvalitetan trening snage \u010dak i kod ku\u0107e. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/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\">4. Nje\u017ena za zape\u0161\u0107a<\/h3>\n\n\n\n<p>Uz ovaj rekvizit mo\u017eete uklju\u010diti potpuno nove varijacije sklekova u svoj trening. To daje va\u0161em tijelu <strong>svje\u017e poticaj za snagu i rast.<\/strong> Posebno \u0107ete ciljati <strong>trapezne mi\u0161i\u0107e, ramena, ruke i prsne mi\u0161i\u0107e<\/strong>. Sklekovi tako\u0111er anga\u017eiraju va\u0161u <strong>jezgru, le\u0111a i spinalne erektore.<\/strong> Vi\u0161enamjenska daska za sklekove dokazuje da mo\u017eete posti\u0107i kvalitetan trening snage \u010dak i kod ku\u0107e. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/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\">5. Kompaktna i prenosiva<\/h3>\n\n\n\n<p>Vi\u0161enamjenska daska za sklekove kompaktna je i <strong>ne\u0107e zauzeti puno prostora u va\u0161em domu.<\/strong> Kad je ne upotrebljavate, mo\u017eete je prakti\u010dno spremiti u ormar, ispod kreveta ili uz ostalu <a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener\">opremu za vje\u017ebanje<\/a>. Osim toga, lagana je, \u0161to je \u010dini lakom za transport. Mo\u017eete je ponijeti sa sobom u&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noopener\">park za uli\u010dno vje\u017ebanje<\/a> ili bilo kamo gdje volite vje\u017ebati.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg\" alt=\"Kako vje\u017ebati s daskom za sklekove?\" class=\"wp-image-578565\" title=\"Kako vje\u017ebati s daskom za sklekove?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako upotrebljavati vi\u0161enamjensku dasku za sklekove?<\/h3>\n\n\n\n<p>Stavite dasku za sklekove na ravnu povr\u0161inu. Zatim uzmite <strong>ru\u010dke i umetnite ih u polo\u017eaje prema crtama odre\u0111ene vje\u017ebe.<\/strong> Pazite da budu u istom polo\u017eaju s obje strane. Osim toga, mo\u017eete pri\u010dvrstiti <strong>2 gumena ekspandera<\/strong> uklju\u010dena u pakiranje. Na krajevima imaju karabinere, koje pri\u010dvrstite na jedan od 4 metalna prstena na dasci. Kad vje\u017ebate s ekspanderima, u\u010dvrstite dasku nogama kako bi bila stabilna tijekom vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom stavljanja ru\u010dki tako\u0111er mo\u017eete slijediti tablicu polo\u017eaja ozna\u010denu bojama prema ciljanoj skupini mi\u0161i\u0107a.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Polo\u017eaj ozna\u010den bojom<\/th><th class=\"has-text-align-center\" data-align=\"center\">Glavna ciljana mi\u0161i\u0107na skupina<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Crvena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ramena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plava<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prsa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Triceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017duta<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trapezni mi\u0161i\u0107i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_osmisliti_trening_s_visenamjenskom_daskom_za_sklekove\"><\/span>Kako osmisliti trening s vi\u0161enamjenskom daskom za sklekove?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nastavku \u0107ete prona\u0107i vje\u017ebe za<strong> ramena, prsa, tricepse i bicepse.<\/strong> Mo\u017eete odabrati one koje najbolje odgovaraju va\u0161em planu treninga. Slobodno ih uklju\u010dite kad budete radili na drugim mi\u0161i\u0107nim skupinama ili ih iskoristite za osmi\u0161ljavanje samostalnog treninga. Dosljednost je klju\u010dna za postizanje rezultata, stoga poku\u0161ajte redovito izvoditi te vje\u017ebe, <strong>po mogu\u0107nosti 2 \u2013 3 puta tjedno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Izvedite 6 \u2013 12 ponavljanja svake vje\u017ebe u 3 \u2013 4 serije.<\/strong> Po\u010dnite s manjim brojem ponavljanja i serija pa postupno pove\u0107avajte broj kako budete ja\u010dali. Za vje\u017ebe s ekspanderima mo\u017eete udobno izvesti \u010dak do 20 ponavljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite sustavno vje\u017ebati kod ku\u0107e, na\u0161 \u010dlanak \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\">Kako osmisliti odgovaraju\u0107i program treninga za vje\u017ebanje kod ku\u0107e?<\/a><\/strong>&#8221; pomo\u0107i \u0107e vam s tim.<\/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=\"78697,29118,36316,40168,48835,36304,51082,29117,32659,65629,77725\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_vjezbi_s_visenamjenskom_daskom_za_sklekove\"><\/span>7 vje\u017ebi s vi\u0161enamjenskom daskom za sklekove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvo pripremite <a href=\"https:\/\/gymbeam.hr\/multifunkcionalna-daska-za-sklekove-gymbeam.html\" target=\"_blank\" rel=\"noopener\">vi\u0161enamjensku dasku za sklekove<\/a>. Ako se odlu\u010dite za jednostavnije varijante sklekova (na koljenima), mo\u017eda \u0107e vam pomo\u0107i imati <a href=\"https:\/\/gymbeam.hr\/rucnici\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ru\u010dnik<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">podlogu za vje\u017ebanje<\/a> pri ruci. Ba\u0161 kao <strong>prije bilo kojeg treninga, lagano se zagrijte,<\/strong> mo\u017eda tr\u010danjem na mjestu ili preskakanjem <a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" rel=\"noopener\">u\u017eeta<\/a>. Nakon toga pokrenite cijelo tijelo, posebno se usredoto\u010duju\u0107i na <strong>ramena, ruke, zape\u0161\u0107a i le\u0111a.<\/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\">1. Sklekovi za triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj<\/strong>: Umetnite jedan kraj ru\u010dke u gornju zeleno-plavu rupu, a drugi kraj dijagonalno u donju \u017euto-plavu rupu. Zatim uhvatite ru\u010dke, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok izvodite sklekove, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Dr\u017eite nadlaktice i laktove uz tijelo tijekom donje faze skleka. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_14-ezgif.com-optimize.gif\" alt=\"Sklekovi za triceps pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578661\" title=\"Sklekovi za triceps pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Sklekovi za ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Umetnite ru\u010dke u rupe du\u017e crvene crte. Zatim uhvatite ru\u010dke, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok izvodite sklekove, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Dr\u017eite nadlaktice i laktove uz tijelo tijekom donje faze skleka. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9.gif\" alt=\"Sklekovi za ramena pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578581\" title=\"Sklekovi za ramena pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Sklekovi za prsa I<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Umetnite ru\u010dke u rupe du\u017e okomite plave crte. Zatim uhvatite ru\u010dke objema rukama, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok izvodite sklek, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_12-ezgif.com-optimize.gif\" alt=\"Sklekovi za prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578629\" title=\"Sklekovi za prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Sklekovi za prsa II<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Umetnite ru\u010dke u rupe du\u017e dijagonalne plave crte. Zatim uhvatite ru\u010dke objema rukama, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Udahnite dok izvodite sklek, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_13-ezgif.com-optimize-1.gif\" alt=\"Sklekovi za gornji dio prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578645\" title=\"Sklekovi za gornji dio prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">b. Sklekovi za prsa III<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Umetnite ru\u010dke u rupe du\u017e usporedne plave crte. Zatim uhvatite ru\u010dke objema rukama, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Udahnite dok izvodite sklek, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_11-ezgif.com-optimize.gif\" alt=\"Sklekovi za prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578613\" title=\"Sklekovi za prsa pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/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. Sklekovi za trapezne mi\u0161i\u0107e<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Umetnite ru\u010dke u rupe du\u017e \u017eute crte bli\u017ee sredini daske. Zatim uhvatite ru\u010dke objema rukama, kleknite na tlo i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Uklju\u010dite jezgru.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Udahnite dok izvodite sklek, nastoje\u0107i pribli\u017eiti prsa dasci za sklekove u donjem polo\u017eaju. Izdahnite dok se odgurujete od daske, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, savijanje le\u0111a (osobito u donjem dijelu), nestabilne lopatice i laktovi koji se \u0161ire od tijela.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9-ezgif.com-optimize-1.gif\" alt=\"Sklekovi za trapezne mi\u0161i\u0107e pomo\u0107u vi\u0161enamjenske daske za sklekove\" class=\"wp-image-578597\" title=\"Sklekovi za trapezne mi\u0161i\u0107e pomo\u0107u vi\u0161enamjenske daske za sklekove\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Pregibi za biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Pri\u010dvrstite gumene ekspandere na metalne prstenove na dasci pomo\u0107u prilo\u017eenih karabinera. Stanite uspravno s vrhovima no\u017enih prstiju na dasci. Uhvatite obje ru\u010dke ekspandera, ispravite se i uklju\u010dite ramena. Dlanovi trebaju biti okrenuti naprijed. Dr\u017eite le\u0111a u prirodnoj krivulji, glavu u ravnini s kralje\u017enicom, a ramena povucite dolje od u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok ste\u017eete bicepse kako biste istovremeno pribli\u017eili oba dlana ramenima. Udahnite dok vra\u0107ate ruke u po\u010detni polo\u017eaj i ponovite pokret. Dr\u017eite laktove uz tijelo u pribli\u017eno istom polo\u017eaju cijelo vrijeme.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, laktovi predaleko od tijela, nekontrolirano kretanje i savijanje le\u0111a.<\/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\/06\/GIFka252024_15-ezgif.com-optimize.gif\" alt=\"Pregibi za biceps pomo\u0107u ekspandera\" class=\"wp-image-578677\" title=\"Pregibi za biceps pomo\u0107u ekspandera\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Podizanja ruku naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Pri\u010dvrstite gumene ekspandere na metalne prstenove na dasci pomo\u0107u prilo\u017eenih karabinera. Stanite uspravno s vrhovima no\u017enih prstiju na dasci. Uhvatite ru\u010dke ekspandera objema ispru\u017eenim rukama tako da su vam dlanovi okrenuti prema tijelu. Dr\u017eite le\u0111a u prirodnoj krivulji, glavu u ravnini s kralje\u017enicom, a ramena povucite dolje od u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate mi\u0161i\u0107e gornjih udova i ispru\u017eite ih naprijed. Nastojte podi\u0107i laktove do visine ramena. Zatim udahnite dok se pa\u017eljivo vra\u0107ate u po\u010detni polo\u017eaj i nastavite s jo\u0161 jednim ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nekontrolirano kretanje, savijanje le\u0111a.<\/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\/06\/GIFka252024_16-ezgif.com-optimize.gif\" alt=\"Podizanja ruku naprijed pomo\u0107u ekspandera\" class=\"wp-image-578693\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Potisak iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Pri\u010dvrstite gumene ekspandere na metalne prstenove na dasci pomo\u0107u prilo\u017eenih karabinera. Stanite uspravno s vrhovima no\u017enih prstiju na dasci. Uhvatite ru\u010dke ekspandera iza tijela i prebacite ih preko ramena. Dr\u017eite ruke savijene u laktovima, otprilike u visini ramena. Dlanovi trebaju biti okrenuti naprijed. Dr\u017eite le\u0111a u prirodnoj krivulji, glavu u ravnini s kralje\u017enicom, a ramena povucite dolje od u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok aktivirate mi\u0161i\u0107e gornjih udova i podignite ruke. Zatim udahnite dok se lagano vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, nekontrolirano kretanje, podizanje ramena, savijanje le\u0111a.<\/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\/06\/GIFka252024_17-ezgif.com-optimize.gif\" alt=\"Potisak iznad glave pomo\u0107u ekspandera\" class=\"wp-image-578709\" title=\"Potisak iznad glave pomo\u0107u ekspandera\"\/><\/figure>\n<\/div>\n\n\n<p>Ako vas zanimaju i druge vje\u017ebe s elasti\u010dnim trakama, mo\u017eete ih prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_dalje\"><\/span>\u0160to dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako tra\u017eite vje\u017ebe za prsa s normalnim otporom, mo\u017eete ih prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>7 najboljih vje\u017ebi za prsa<\/strong><\/a><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete vje\u017ebati ramena prema \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>9 najboljih vje\u017ebi za ramena<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete pobolj\u0161ati svoje vje\u017ebe za ruke uz \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\"><strong>10 najboljih vje\u017ebi za triceps<\/strong><\/a>\u201d i \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>8 najboljih vje\u017ebi za biceps<\/strong><\/a>\u201d.<\/li>\n\n\n\n<li>Oku\u0161ajte se u vje\u017ebanju gornjeg dijela tijela s podesivim setom elasti\u010dnih traka za potiske s klupe, prema \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-vjezbi-za-gornji-dio-tijela-s-setom-podesivih-elasticnih-traka\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>12 najboljih vje\u017ebi za gornji dio tijela s podesivim setom elasti\u010dnih traka za potiske s klupe<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete tako\u0111er dobiti kompletan trening za gornji dio tijela na \u0161ipci za zgibove. Prona\u0111ite nadahnu\u0107e za to u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/\" target=\"_blank\" rel=\"noopener\"><strong>11 vje\u017ebi s elasti\u010dnom trakom na \u0161ipci za zgibove za sna\u017ene ruke, le\u0111a i jezgru<\/strong><\/a><\/li>\n\n\n\n<li>Ako vam je cilj rast mi\u0161i\u0107a, ne propustite \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noopener\"><strong>10 savjeta za prehranu i trening za maksimalan rast mi\u0161i\u0107a<\/strong><\/a><\/li>\n\n\n\n<li>Ako vas zanima izrada plana obroka prilago\u0111enog va\u0161im ciljevima, sve \u0107ete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\"><strong>Prilago\u0111eni plan obroka: potpuni vodi\u010d za planiranje va\u0161e prehrane na temelju kalorija i makronutrijenata<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi\u0161enamjenska daska za sklekove <strong>prakti\u010dan je rekvizit za fitness<\/strong> osmi\u0161ljen za treniranje gornjeg dijela tijela. Sadr\u017ei crte ozna\u010dene bojama s rupama za umetanje ru\u010dki, \u0161to vam omogu\u0107uje da ih postavite u razli\u010dite polo\u017eaje. Mo\u017eete odabrati te polo\u017eaje ovisno o tome \u017eelite li se usredoto\u010diti na <strong>ja\u010danje prsa, trapeznih mi\u0161i\u0107a ili tricepsa.<\/strong> Ta svestranost omogu\u0107uje vam izvo\u0111enje <strong>cijelog niza varijacija sklekova.<\/strong> Uz to, mo\u017eete uklju\u010diti vje\u017ebe s ekspanderima za bicepse i ramena. Pomo\u0107u ovog rekvizita mo\u017eete stvoriti<strong> sveobuhvatnu rutinu za vje\u017ebanje gornjeg dijela tijela koju mo\u017eete provoditi \u010dak i kod ku\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako jest, slobodno ga podijelite sa svojim prijateljima i nadahnite ih idejama za vje\u017ebanje pomo\u0107u vi\u0161enamjenske daske za sklekove.<\/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\/pomagala-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vi\u0161enamjenska daska za sklekove rekvizit je za fitness za ja\u010danje cijelog gornjeg dijela tijela. Nau\u010dite kako je upotrebljavati za sklekove za ramena, trapezne mi\u0161i\u0107e, prsa i triceps.<\/p>\n","protected":false},"author":129,"featured_media":578524,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7100,7478,6488,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-601682","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-trening-hr","10":"tag-trening-doma-hr","11":"tag-vjezbanje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vje\u017ebati s vi\u0161enamjenskom daskom za sklekove? 7 najboljih vje\u017ebi za gornji dio tijela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebati s vi\u0161enamjenskom daskom za sklekove? 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