{"id":605028,"date":"2024-08-09T13:11:51","date_gmt":"2024-08-09T11:11:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=605028"},"modified":"2024-08-09T13:11:53","modified_gmt":"2024-08-09T11:11:53","slug":"8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/","title":{"rendered":"8 najboljih ve\u017ebi za zadnju lo\u017eu: Kako oja\u010dati zadnju stranu butina?"},"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\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/#Koja_je_funkcija_zadnje_loze\" title=\"Koja je funkcija zadnje lo\u017ee?\">Koja je funkcija zadnje lo\u017ee?<\/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\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/#Kako_mozete_ojacati_zadnju_lozu\" title=\"Kako mo\u017eete oja\u010dati zadnju lo\u017eu?\">Kako mo\u017eete oja\u010dati zadnju lo\u017eu?<\/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\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/#8_najefikasnijih_vezbi_za_zadnju_lozu\" title=\"8 najefikasnijih ve\u017ebi za zadnju lo\u017eu\">8 najefikasnijih ve\u017ebi za zadnju lo\u017eu<\/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\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/#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-5\" href=\"https:\/\/gymbeam.rs\/blog\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/#Glavni_zakljucci\" title=\"Glavni zaklju\u010dci?\">Glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p><p>Zadnja lo\u017ea, ili mi\u0161i\u0107i na zadnjem delu butina, \u010desto se zapostavljaju tokom ve\u017ebanja. Ljudi obi\u010dno ne obra\u0107aju toliko pa\u017enje na njih kao na gluteus ili prednji deo butina, \u0161to je \u0161teta. Zanemarivanjem zadnje lo\u017ee propu\u0161tate mnoge prednosti, kao \u0161to su savr\u0161eno <strong>simetri\u010dne noge<\/strong> i <strong>pobolj\u0161ane atletske performanse.<\/strong> Dakle, kako efikasno oja\u010dati zadnju lo\u017eu? Najbolji na\u010din je kroz trening snage koji uklju\u010duje <strong>efikasne ve\u017ebe za zadnji deo butina.<\/strong> U dana\u0161njem \u010dlanku, predstavi\u0107emo neke od najefikasnijih ve\u017ebi za zadnju lo\u017eu.<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_funkcija_zadnje_loze\"><\/span>Koja je funkcija zadnje lo\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Termin \u201czadnja lo\u017ea\u201d odnosi se na mi\u0161i\u0107e na zadnjem delu butine. To uklju\u010duje <strong>biceps femoris, semitendinozus, <\/strong>i<strong> semimembranozus mi\u0161i\u0107e.<\/strong> Ja\u010danje ovih mi\u0161i\u0107a nije va\u017eno samo za bodibildere koji te\u017ee simetri\u010dnom izgledu; trka\u010di i drugi sportisti tako\u0111e imaju koristi od dobro razvijene zadnje lo\u017ee. Ovi mi\u0161i\u0107i igraju klju\u010dnu ulogu u pokretima omogu\u0107avaju\u0107i <strong>fleksiju kolena<\/strong> i doprinose\u0107i <strong>ekstenziji kuka.<\/strong> Izvrsni su u <strong>dinami\u010dkim pokretima,<\/strong> \u0161to zna\u010di da \u0107e vam ja\u010da zadnja lo\u017ea pomo\u0107i da<strong> ska\u010dete vi\u0161e<\/strong> i <strong>tr\u010dite br\u017ee.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_mozete_ojacati_zadnju_lozu\"><\/span>Kako mo\u017eete oja\u010dati zadnju lo\u017eu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadnja lo\u017ea je anga\u017eovana u uobi\u010dajenim ve\u017ebama za noge kao \u0161to su \u010du\u010dnjevi, <a href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">iskoraci<\/a>, i mrtvo dizanje, ali ne u istoj meri kao prednji deo butina (kvadricepsi) ili gluteus. Da biste specifi\u010dno ciljali zadnju lo\u017eu, potrebno je uklju\u010diti razli\u010dite ve\u017ebe. Ovi mi\u0161i\u0107i su intenzivno aktivirani tokom pokreta koji omogu\u0107avaju <strong>pun opseg pokreta od ekstenzije do fleksije<\/strong>. Ovo uklju\u010duje <strong>rumunsko mrtvo dizanje, no\u017ene pregibe, hiperekstenzije,<\/strong> i druge ve\u017ebe navedene ispod. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\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 za ove ve\u017ebe, vreme je da <strong>postepeno pove\u0107avate optere\u0107enje<\/strong> koriste\u0107i \u0161ipku, tegove, ili <a href=\"https:\/\/gymbeam.rs\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">girje<\/a>. Ovo \u0107e ne samo pobolj\u0161ati snagu ove grupe mi\u0161i\u0107a, ve\u0107 \u0107e rezultirati i <strong>definisanim mi\u0161i\u0107ima.<\/strong> <strong>Pravilno planiranje treninga<\/strong> je tako\u0111e klju\u010dno za postizanje \u017eeljenih rezultata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako planirati trening za zadnju lo\u017eu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lako mo\u017eete kreirati trening za butine i listove koriste\u0107i navedene ve\u017ebe.<\/li>\n\n\n\n<li>Za po\u010detak, izaberite <strong>2-3 ve\u017ebe<\/strong> za svaku grupu mi\u0161i\u0107a, i uklju\u010dite ih u svoju rutinu ve\u017ebanja <strong>2-3 puta<\/strong> nedeljno. \n<\/li>\n\n\n\n<li>Te\u017eite da <strong>ve\u017ebate kroz ceo opseg pokreta<\/strong> i uklju\u010dite ve\u017ebe istezanja za zadnju lo\u017eu kako bi ostala fleksibilna i gipka. \n<\/li>\n\n\n\n<li>Izvodite svaku ve\u017ebu u 3 <strong>radne serije,<\/strong> ciljaju\u0107i na <strong>8-12<\/strong> <strong>ponavljanja<\/strong> po seriji. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup> \n<\/li>\n\n\n\n<li>U ovom slu\u010daju, optere\u0107enje bi trebalo da bude pribli\u017eno <strong>60-75% od 1 RM<\/strong> (maksimalno jedno ponavljanje). <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4\u20135]<\/mark><\/sup> \n<\/li>\n\n\n\n<li>Mo\u017eete uklju\u010diti trening zadnje lo\u017ee ili zasebno sa drugim grupama mi\u0161i\u0107a ili kao deo <strong>sveobuhvatnog treninga donjeg dela tela.<\/strong> \n<\/li>\n\n\n\n<li>Imajte na umu da kompletan oporavak mi\u0161i\u0107a nakon treninga snage obi\u010dno traje oko 24-72 sata. Planirajte svoje treninge u skladu s tim, uzimaju\u0107i u obzir vreme potrebno za oporavak. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup> \n<\/li>\n<\/ul>\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 kreirate treninge koji donose rezultate, obavezno pratite vodi\u010d: <strong>Kako kreirati kvalitetan plan treninga u teretani?<\/strong> <\/li>\n\n\n\n<li>\u010clanak \u201c<strong>Koliko te\u017eine treba dizati za rast mi\u0161i\u0107a, snagu ili mr\u0161avljenje?<\/strong>\u201d \u0107e vam pomo\u0107i da izaberete odgovaraju\u0107e optere\u0107enje na osnovu va\u0161ih ciljeva. Pored toga, mo\u017eete prona\u0107i idealan broj ponavljanja u \u010dlanku: <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 za mr\u0161avljenje ili dobijanje mi\u0161i\u0107a?<\/strong><\/a><\/li>\n<\/ul>\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\/iStock-1067162592-1124x749.jpg\" alt=\"Kako trenirati zadnju lo\u017eu?\" class=\"wp-image-577517\" title=\"Kako trenirati zadnju lo\u017eu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-1067162592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_najefikasnijih_vezbi_za_zadnju_lozu\"><\/span>8 najefikasnijih ve\u017ebi za zadnju lo\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slede\u0107e ve\u017ebe su<strong> idealne za teretanu,<\/strong> ali ako imate \u0161ipku sa teg plo\u010dama, <a href=\"https:\/\/gymbeam.rs\/shestougaona-buchica-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tegi\u0107<\/a> ili <a href=\"https:\/\/gymbeam.rs\/podesivi-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">girju<\/a> kod ku\u0107e, mo\u017eete ve\u0107inu njih raditi iz udobnosti va\u0161eg doma. Po\u010dnite sa zagrevanjem na vesla\u010dkom ergometru, preskakanjem <a href=\"https:\/\/gymbeam.rs\/vijace\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vija\u010de<\/a> ili radite skokove. Zatim pre\u0111ite na mobilizaciju celog tela, fokusiraju\u0107i se na <strong>kukove, kolena i zglobove.<\/strong> Nakon toga, nastavite sa glavnim delom va\u0161eg treninga.<\/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. Rumunsko mrtvo dizanje (Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred napunjene \u0161ipke sa stopalima u \u0161irini kukova. Uhvatite \u0161ipku sa obe ruke otprilike u \u0161irini ramena. Stanite pravo, dr\u017ee\u0107i \u0161ipku sa ispru\u017eenim rukama ispred butina.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok pomerate kukove nazad, savijaju\u0107i se unapred kontrolisano. \u0160ipka bi trebala ostati blizu va\u0161ih nogu, sa ciljem da je spustite do \u010dlanaka. Dr\u017eite le\u0111a u prirodnoj krivini i glavu u liniji sa ki\u010dmom. Zatim, koriste\u0107i kontrakciju zadnje lo\u017ee i gluteusa, izdahnite i ispravite se. Odmah nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, zaobljena le\u0111a, nekontrolisano kretanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Romanian-ddlft.gif\" alt=\"Kako izvesti rumunsko mrtvo dizanje?\" class=\"wp-image-577421\" title=\"Kako izvesti rumunsko mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge varijante ve\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Rumunsko mrtvo dizanje sa tegovima (Dumbbell Romanian Deadlift)<\/h4>\n\n\n\n<p>Za ovu ve\u017ebu, mo\u017eete tako\u0111e zameniti \u0161ipku sa parom tegova. Dr\u017eite ih sa ispru\u017eenim rukama ispred butina i nastavite ve\u017ebu na isti na\u010din kao sa \u0161ipkom.<\/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=\"7185,28794,68977,86527,86527,86527,74602,53680,64681,64681,64675,49009,61885\" ><\/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<h3 class=\"wp-block-heading\">2. Good Morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku, bilo napunjenu ili ne, na stalak za \u010du\u010dnjeve otprilike u visini klju\u010dne kosti. Stanite ispod \u0161ipke sa stopalima otprilike u \u0161irini ramena. Postavite \u0161ipku preko zadnjeg dela vrata i uhvatite je sa obe ruke blizu ramena, sa laktovima okrenutim nadole. Aktivirajte jezgro, podignite \u0161ipku sa stalka i napravite korak unazad.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok pomerate kukove nazad, savijaju\u0107i se unapred kontrolisano. Mo\u017eete blago saviti kolena dok to radite. Odaberite dubinu savijanja koja \u0107e odr\u017eati prirodnu krivinu va\u0161e ki\u010dme. Izdahnite i glatko se ispravite aktiviraju\u0107i gluteus i zadnju lo\u017eu. Nakon toga, nastavite sa slede\u0107im ponavljanjem. Nakon zavr\u0161etka serije, vratite \u0161ipku na stalak.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, zaobljena le\u0111a, nekontrolisano kretanje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Good-morning.gif\" alt=\"Kako izvesti ve\u017ebu Good Morning?\" class=\"wp-image-577373\" title=\"Kako izvesti ve\u017ebu Good Morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge varijante ve\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Powerbag Good Morning<\/h4>\n\n\n\n<p>Ovu ve\u017ebu mo\u017eete tako\u0111e izvoditi sa <a href=\"https:\/\/gymbeam.rs\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vodom<\/a> ili standardnom <a href=\"https:\/\/gymbeam.rs\/fitnes-vreca-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">power bag<\/a>. Postavite je na le\u0111a sli\u010dno kao \u0161ipku i izvodite pokret na isti na\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate power bag ili je koristite u teretani, sigurno \u0107e vas zanimati druge efikasne ve\u017ebe, koje mo\u017eete prona\u0107i u \u010dlanku: <strong>Top 15 ve\u017ebi za celo telo sa power bag-om<\/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\">3. Sumo mrtvo dizanje (Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke napunjene sa teg plo\u010dama sa stopalima \u0161irim od \u0161irine ramena. Usmerite prste i kolena napolje. Savijte kolena i nagnite se napred prema \u0161ipki, dr\u017ee\u0107i le\u0111a u prirodnoj krivini i glavu poravnatu sa ki\u010dmom. Uhvatite \u0161ipku sa obe ruke koriste\u0107i nadhvat ili alternativni hvat (jedna ruka nadhvat, druga podhvat). \u0160irina hvata je otprilike \u0161irina ramena ili malo u\u017ea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, a zatim izdahnite dok se postepeno ispravljate aktivacijom mi\u0161i\u0107a nogu (kvadricepsa i gluteusa). Po\u010dnite tako \u0161to \u0107ete prvo ispraviti kolena, a zatim glatko ispru\u017eite torzo. \u0160ipka treba da se kre\u0107e uz noge dok se uspinjete. Odmah nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Zaobljena le\u0111a, nekontrolisano kretanje, ograni\u010den opseg pokreta, neodgovaraju\u0107e optere\u0107enje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Sumo-ddlft.gif\" alt=\"Kako izvesti sumo mrtvo dizanje?\" class=\"wp-image-577437\" title=\"Kako izvesti sumo mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge varijante ve\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Sumo mrtvo dizanje sa tegovima (Dumbbell Sumo Deadlift)<\/h4>\n\n\n\n<p>Umesto \u0161ipke, mo\u017eete koristiti par tegova za izvo\u0111enje sumo mrtvog dizanja. Dr\u017eite ih sa ispru\u017eenim rukama ispred kukova. Mo\u017eete ih postaviti tako da se plo\u010de sa tegovima suo\u010davaju jedna prema drugoj ili sa dr\u0161kama paralelno. Zatim nastavite sa izvo\u0111enjem ve\u017ebe na isti na\u010din.<\/p>\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\">b. Sumo mrtvo dizanje sa girjom (Kettlebell Sumo Deadlift)<\/h4>\n\n\n\n<p>Tako\u0111e mo\u017eete izvoditi sumo mrtvo dizanje sa dve <a href=\"https:\/\/gymbeam.rs\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">girje<\/a>. Postavite ih na zemlju jednu pored druge izme\u0111u stopala. Stopala treba da budu \u0161ire od \u0161irine ramena, sa prstima i kolenima usmerenim napolje. Zatim uhvatite obe girje i izvodite ve\u017ebu na isti na\u010din kao sa \u0161ipkom.<\/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. Nordijsko pregibanje zadnje lo\u017ee (Nordic Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite \u0161ipku na zemlju i napunite je sa dovoljno <a href=\"https:\/\/gymbeam.rs\/gvozdje-weight-plate-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">teg plo\u010da<\/a> da podr\u017ei va\u0161u telesnu te\u017einu. Kleknite iza \u0161ipke sa le\u0111ima i zglobovima pozicioniranim ispod nje. Za dodatnu udobnost, mo\u017eete postaviti napola presavijenu <a href=\"https:\/\/gymbeam.rs\/podloge-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">strunja\u010du<\/a> ili AB mat ispod kolena. Ako nemate \u0161ipku sa dovoljno teg plo\u010da, mo\u017eete zaglaviti noge ispod \u010dvrstog stalka ili neka vam partner \u010dvrsto dr\u017ei zglobove. Dr\u017eite le\u0111a u prirodnoj krivini i savijte ruke u laktovima ispred grudi.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok po\u010dinjete da se spu\u0161tate ka zemlji \u0161to je mogu\u0107e sporije dok ne dostignete polo\u017eaj za sklekove, ose\u0107aju\u0107i sna\u017enu anga\u017eovanost zadnje lo\u017ee tokom pokreta. Zatim, odgurnite se od zemlje i udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Odmah nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Nekontrolisano kretanje, neadekvatna aktivacija zadnje lo\u017ee.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Nordic-Hamstring-Curl.gif\" alt=\"Kako izvesti nordijsko pregibanje zadnje lo\u017ee?\" class=\"wp-image-577405\" title=\"Kako izvesti nordijsko pregibanje zadnje lo\u017ee?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zamah girjom (Kettlebell Swing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima otprilike u \u0161irini ramena. 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 ispru\u017eene i dr\u017eite je ispred tela. Dr\u017eite le\u0111a pravo i ramena povu\u010dena nadole tokom celog pokreta, anga\u017eujte jezgro i odr\u017eavajte pogled napred.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok se blago naginjete napred, lagano savijte kolena i postavite girju izme\u0111u nogu. Izdahnite dok aktivirate gluteus i zadnju lo\u017eu, zamahuju\u0107i girjom sna\u017eno napred, do visine o\u010diju. Vratite se u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Zaobljena ili preterano zakrivljena le\u0111a, kolena koja se skupljaju unutra, nedovoljna aktivacija donjih udova.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Kettlebell-swing.gif\" alt=\"Kako izvesti zamah girjom?\" class=\"wp-image-577389\" title=\"Kako izvesti zamah girjom?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge varijante ve\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Zamah girjom jednom rukom (Single Arm Kettlebell Swing)<\/h4>\n\n\n\n<p>Mo\u017eete izvoditi zamah girjom sa svakom rukom zasebno. Uhvatite girju jednom rukom, dr\u017eite drugu ruku ispru\u017eenu u stranu i izvodite ve\u017ebu isto kao i sa obe ruke. Nakon zavr\u0161etka jedne serije, zamenite ruke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatne efikasne ve\u017ebe sa girjama mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.rs\/blog\/8-najboljih-vezbi-za-zadnjicu-i-noge-sa-kettlebell-om\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 najboljih ve\u017ebi za zadnjicu i noge sa girjom<\/a><\/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<h3 class=\"wp-block-heading\">6. Pregibanje zadnje lo\u017ee (Hamstring Curls)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Podesite odgovaraju\u0107e optere\u0107enje na ma\u0161ini. Zatim lezite licem nadole na klupu i postavite stopala na valjke, osiguravaju\u0107i da su postavljeni izme\u0111u listova i pete. Podesite njihovu visinu i polo\u017eaj prema va\u0161oj specifi\u010dnoj ma\u0161ini i li\u010dnim preferencijama. Uhvatite se za ru\u010dke sa rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok anga\u017eujete mi\u0161i\u0107e zadnje lo\u017ee da privu\u010dete pete ka gluteusima. U ovom polo\u017eaju mo\u017eete uklju\u010diti zadr\u017eavanje od 1-2 sekunde, zatim se vratite u po\u010detni polo\u017eaj. Izbegavajte zaklju\u010davanje kolena pri ispru\u017eanju nogu. Odmah nastavite sa slede\u0107im ponavljanjem. Tokom ve\u017ebe, ciljajte da karlicu dr\u017eite pritisnutu uz klupu i izbegavajte izvijanje le\u0111a.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, izvijanje donjeg dela le\u0111a, podizanje karlice, preveliko ili premalo optere\u0107enje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Lying-hamstring-curl.gif\" alt=\"Kako izvesti pregibanje zadnje lo\u017ee?\n\" class=\"wp-image-577540\" title=\"Kako izvesti pregibanje zadnje lo\u017ee?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Druge varijante ve\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Le\u017ee\u0107e pregibanje sa tegovima (Dumbbell Lying Leg Curl)<\/h4>\n\n\n\n<p>Ovu ve\u017ebu mo\u017eete izvoditi i bez ma\u0161ine. Koristite ravnu ili podesivu klupu i teg. Postavite teg na pod na jednom kraju klupe. Lezite licem nadole na klupu i uhvatite se za ivice rukama. Dr\u017eite teg izme\u0111u stopala. Izdahnite dok podi\u017eete pete ka gluteusima. Ako vam se karlica podi\u017ee tokom ovog pokreta, mo\u017eete staviti smotani <a href=\"https:\/\/gymbeam.rs\/peskiri\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pe\u0161kir<\/a> ili manji <a href=\"https:\/\/gymbeam.rs\/poluvaljak-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">roler<\/a> ispod za podr\u0161ku.<\/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\">7. No\u017ena presa (Leg Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite odgovaraju\u0107e optere\u0107enje na ma\u0161inu za leg press. Sedite na klupu, naslonite le\u0111a na naslon i uhvatite se za ru\u010dke pored sebe. Zatim podignite noge i postavite stopala, koja treba da budu u \u0161irini ramena, na platformu. Pripremite se za prvo ponavljanje i otpustite sigurnosne bravice.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Polako savijajte kolena i spu\u0161tajte platformu ka sebi. Kada su vam kolena gotovo pored grudi, izdahnite i gurnite platformu nogama. Nastavite dok vam noge ne budu gotovo potpuno ispru\u017eene. Pazite da ne podi\u017eete le\u0111a sa klupe. Odmah nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, kolena koja se skupljaju unutra, podizanje le\u0111a sa naslona, preveliko ili premalo optere\u0107enje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Leg-press.gif\" alt=\"Kako izvesti no\u017enu presu?\" class=\"wp-image-577469\" title=\"Kako izvesti no\u017enu presu?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hiperekstenzija (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite licem nadole na hiperekstenziju ili rimsku stolicu sa kukovima poravnanim sa gornjom ivicom jastuka. U\u010dvrstite stopala ispod oslonaca, prekri\u017eite ruke preko grudi i odr\u017eavajte prirodnu krivinu u le\u0111ima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok se polako spu\u0161tate nadole bez zaobljavanja le\u0111a. Izdahnite i zatim, koriste\u0107i aktivaciju gluteusa, zadnje lo\u017ee i mi\u0161i\u0107a donjeg dela le\u0111a, vratite se u po\u010detni polo\u017eaj. Pazite da izbegavate prekomerno izvijanje le\u0111a u ovom polo\u017eaju. Mo\u017eete uklju\u010diti zadr\u017eavanje od 1-2 sekunde na vrhu pre nego \u0161to nastavite sa slede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Napredna varijacija:<\/strong> Mo\u017eete ote\u017eati ve\u017ebu dr\u017ee\u0107i teg poput <a href=\"https:\/\/gymbeam.rs\/gvozdje-weight-plate-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">teg plo\u010de<\/a>, tegova ili manje <a href=\"https:\/\/gymbeam.rs\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">girje<\/a> ispred grudi sa rukama.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Prekomerno izvijanje u gornjem polo\u017eaju, ljuljaju\u0107i pokreti.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/Back-extensions.gif\" alt=\"Kako izvesti ve\u017ebu hiperekstenzije?\" class=\"wp-image-577453\" title=\"Kako izvesti ve\u017ebu hiperekstenzije?\"\/><\/figure>\n\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>Ako tra\u017eite kompletan trening za butine i listove, prona\u0107i \u0107ete efikasne ve\u017ebe za to u \u010dlanku: <strong>9 najboljih ve\u017ebi za butine i listove<\/strong><\/li>\n\n\n\n<li>Mo\u017eete prona\u0107i vi\u0161e ve\u017ebi za donji deo tela u \u010dlanku: <strong>9 najboljih ve\u017ebi za gluteus i noge<\/strong><\/li>\n\n\n\n<li>Mo\u017eete strukturirati svoj trening za gornji deo tela koriste\u0107i ve\u017ebe iz na\u0161ih \u010dlanaka fokusiranih na <strong>ramena, le\u0111a, <a href=\"https:\/\/gymbeam.rs\/blog\/7-najboljih-vezbi-za-grudi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">grudi<\/a>, trbu\u0161njake, bicepse i <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>Ako ste tako\u0111e zainteresovani za sveobuhvatan vodi\u010d za oblikovanje gluteusa i nogu, uklju\u010duju\u0107i prehrambene preporuke, mo\u017eete ga prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.rs\/blog\/8-saveta-kako-oblikovati-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Kako oblikovati i zategnuti gluteus i noge<\/strong><\/a><\/li>\n\n\n\n<li>Ako \u017eelite da izgradite mi\u0161i\u0107e, ali vam je to izazovno, ne propustite na\u0161e \u010dlanke \u201c<a href=\"https:\/\/gymbeam.rs\/blog\/10-saveta-za-zdravo-dobijanje-na-tezini\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>10 saveta za zdravo dobijanje te\u017eine<\/strong><\/a>\u201d i \u201c<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>\u201d<\/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>Ako \u017eelite <strong>jake, \u010dvrste i dobro razvijene butine,<\/strong> ne propustite ve\u017ebe iz ovog \u010dlanka. One efikasno anga\u017euju mi\u0161i\u0107e zadnje lo\u017ee, poma\u017eu\u0107i u njihovom zatezanju i ja\u010danju. Me\u0111utim, najbolje rezultate \u0107ete posti\u0107i ako prvo nau\u010dite kako pravilno izvoditi ve\u017ebe, a zatim postepeno dodajete optere\u0107enje. Kada savladate osnovnu verziju, mo\u017eete probati dodatne varijacije koriste\u0107i teg ili girju za neke od navedenih ve\u017ebi. Zapamtite da prioritet bude <strong>adekvatan odmor i uravnote\u017eena ishrana,<\/strong> jer su jednako va\u017eni za rast mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da li vam je ovaj \u010dlanak bio koristan? Ako jeste, slobodno ga podelite sa prijateljima i inspiri\u0161ite ih sa idejama za ve\u017ebanje zadnje lo\u017ee.<\/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\/pomagala-za-vezbanje\" 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.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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tra\u017eite inspiraciju za trening zadnje lo\u017ee? U tom slu\u010daju, kliknite na ovaj \u010dlanak da biste prona\u0161li najefikasnije ve\u017ebe za teretanu, sa obja\u0161njenjima pravilne tehnike i \u010destim gre\u0161kama.<\/p>\n","protected":false},"author":129,"featured_media":577513,"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":[7761,7771,7762,7778],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-605028","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vezbe-i-treninzi-sr","8":"tag-trening-sr","9":"tag-trening-snage-sr","10":"tag-vezbanje","11":"tag-vezbe-za-noge","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>8 najboljih ve\u017ebi za zadnju lo\u017eu: Kako oja\u010dati zadnju stranu butina? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kolekcija efikasnih ve\u017ebi za zadnju lo\u017eu. 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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\/605028","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=605028"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/605028\/revisions"}],"predecessor-version":[{"id":605691,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/605028\/revisions\/605691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/577513"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=605028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=605028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=605028"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=605028"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=605028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}