{"id":605470,"date":"2024-08-16T18:52:15","date_gmt":"2024-08-16T16:52:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=605470"},"modified":"2024-08-16T18:52:17","modified_gmt":"2024-08-16T16:52:17","slug":"vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/","title":{"rendered":"8 Najboljih Vje\u017ebi za Stra\u017enju Lo\u017eu: Kako Oja\u010dati Stra\u017enji Dio Bedara?"},"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\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/#Koja_je_funkcija_straznje_loze\" title=\"Koja je funkcija stra\u017enje lo\u017ee?\">Koja je funkcija stra\u017enje 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.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/#Kako_mozete_ojacati_straznju_lozu\" title=\"Kako mo\u017eete oja\u010dati stra\u017enju lo\u017eu?\">Kako mo\u017eete oja\u010dati stra\u017enju 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.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/#8_najdjelotvornijih_vjezbi_za_straznju_lozu\" title=\"8 najdjelotvornijih vje\u017ebi za stra\u017enju lo\u017eu\">8 najdjelotvornijih vje\u017ebi za stra\u017enju 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.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/#Kamo_dalje\" title=\"Kamo dalje?\">Kamo 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.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p><p>Stra\u017enja lo\u017ea, odnosno mi\u0161i\u0107i na stra\u017enjem dijelu bedara, \u010desto su zanemareni tijekom vje\u017ebanja. Ljudi im obi\u010dno ne posve\u0107uju toliko pa\u017enje kao gluteusima ili prednjem dijelu bedara, \u0161to je \u0161teta. Zanemaruju\u0107i ih, propu\u0161tate mnoge prednosti, kao \u0161to su savr\u0161eno<strong> simetri\u010dne noge<\/strong> i <strong>pobolj\u0161ani sportski performansi.<\/strong> Kako mo\u017eete u\u010dinkovito oja\u010dati stra\u017enju lo\u017eu? Najbolji na\u010din je putem treninga snage koji <strong>uklju\u010duje u\u010dinkovite vje\u017ebe za stra\u017enji dio bedara.<\/strong> U dana\u0161njem \u010dlanku \u0107emo predstaviti neke od naju\u010dinkovitijih vje\u017ebi za stra\u017enju 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_straznje_loze\"><\/span>Koja je funkcija stra\u017enje lo\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Pojam &#8220;stra\u017enja lo\u017ea&#8221; odnosi se na mi\u0161i\u0107e stra\u017enjeg dijela bedra. Tu spadaju <strong>mi\u0161i\u0107i biceps femoris, semitendinosus<\/strong> i <strong>semimembranosus.<\/strong> Ja\u010danje ovih mi\u0161i\u0107a nije va\u017eno samo za bodybuildere koji te\u017ee simetri\u010dnoj tjelesnoj gra\u0111i; trka\u010di i drugi sporta\u0161i tako\u0111er imaju koristi od dobro razvijene stra\u017enje lo\u017ee. Ovi mi\u0161i\u0107i igraju klju\u010dnu ulogu u pokretu omogu\u0107uju\u0107i<strong> fleksiju koljena<\/strong> i pridonose\u0107i <strong>ekstenziji kuka.<\/strong> Izvrsni su u<strong> dinami\u010dkim pokretima,<\/strong> \u0161to zna\u010di da \u0107e vam ja\u010da stra\u017enja lo\u017ea pomo\u0107i <strong>skakati vi\u0161e<\/strong> i <strong>tr\u010dati br\u017ee.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/div>\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_straznju_lozu\"><\/span>Kako mo\u017eete oja\u010dati stra\u017enju lo\u017eu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Stra\u017enja lo\u017ea je uklju\u010dena u uobi\u010dajene vje\u017ebe za noge, poput <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\">\u010du\u010dnjeva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener\">iskoraka<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" rel=\"noopener\">mrtvih dizanja<\/a>, ali ne u istoj mjeri kao prednji dio bedara (kvadricepsi) ili gluteusi. Kako biste posebno ciljali stra\u017enju lo\u017eu, potrebno je uvrstiti razli\u010dite vje\u017ebe. Ovi mi\u0161i\u0107i su intenzivno aktivirani tijekom pokreta koji omogu\u0107uju<strong> puni raspon pokreta od ekstenzije do fleksije.<\/strong> To uklju\u010duje <strong>rumunjska mrtva dizanja, pregibe nogu, hiperekstenzije<\/strong> i druge vje\u017ebe navedene u nastavku. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span> <\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kada savladate ispravnu tehniku ovih vje\u017ebi, vrijeme je da <strong>postupno pove\u0107avate optere\u0107enje<\/strong> koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dice<\/a> ili <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girje<\/a>. To ne samo da \u0107e pobolj\u0161ati snagu ove mi\u0161i\u0107ne skupine, ve\u0107 \u0107e tako\u0111er rezultirati<strong> izra\u017eenijim mi\u0161i\u0107ima.<\/strong> <strong>Pravilno planiranje treninga<\/strong> tako\u0111er je klju\u010dno za postizanje \u017eeljenih rezultata. <\/p>\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 isplanirati trening za stra\u017enju lo\u017eu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomo\u0107u navedenih vje\u017ebi mo\u017eete jednostavno napraviti trening u teretani za bedra i listove.<\/li>\n\n\n\n<li><p>Za po\u010detak samo odaberite <strong>2-3 vje\u017ebe<\/strong> za svaku mi\u0161i\u0107nu skupinu i uklju\u010dite ih u svoju rutinu vje\u017ebanja<strong> 2-3 puta<\/strong> tjedno.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p>Nastojte <strong>vje\u017ebati kroz cijeli opseg pokreta<\/strong> i uklju\u010dite vje\u017ebe istezanja za stra\u017enju lo\u017eu kako biste ih odr\u017eali fleksibilnima i gipkima.<\/p><\/li>\n\n\n\n<li><p>Izvedite svaku vje\u017ebu u 3 <strong>radne serije<\/strong>, ciljaju\u0107i na<strong> 8-12 ponavljanja<\/strong> po seriji.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[4\u20135]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><p>U ovom slu\u010daju, optere\u0107enje bi trebalo biti pribli\u017eno<strong> 60-75% od 1 RM<\/strong> (maksimalno jedno ponavljanje).&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[4\u20135]<\/mark><\/sup><\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Mo\u017eete uklju\u010diti vje\u017ebu za stra\u017enju lo\u017eu bilo odvojeno s drugim mi\u0161i\u0107nim skupinama ili kao dio <strong>sveobuhvatnog treninga za donji dio tijela.&nbsp; &nbsp;<\/strong><\/div><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">Imajte na umu da potpuni 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 vrijeme potrebno za oporavak.&nbsp;<span style=\"vertical-align: super\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/div><\/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><p>Ako \u017eelite kreirati treninge koji daju rezultate, svakako slijedite vodi\u010d: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\">Kako napraviti kvalitetan plan treninga u teretani?<\/a>&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>\u010clanak &#8220;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noopener\">Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/a><\/strong>&#8221; pomo\u0107i \u0107e vam odabrati odgovaraju\u0107u te\u017einu na temelju va\u0161ih ciljeva. Dodatno, idealan broj ponavljanja mo\u017eete prona\u0107i u \u010dlanku: \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\">Koliko ponavljanja trebate napraviti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu?<\/a><\/strong>\u201c&nbsp;<strong> &nbsp;<\/strong><\/p><\/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 stra\u017enju lo\u017eu?\" class=\"wp-image-577517\" title=\"Kako trenirati stra\u017enju 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_najdjelotvornijih_vjezbi_za_straznju_lozu\"><\/span>8 najdjelotvornijih vje\u017ebi za stra\u017enju lo\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Sljede\u0107e vje\u017ebe su <strong>idealne za teretanu<\/strong>, ali ako imate<a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> \u0161ipku<\/a> s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">diskovima<\/a>, <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dicu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a> kod ku\u0107e, ve\u0107inu njih mo\u017eete izvesti i kod ku\u0107e. Po\u010dnite s zagrijavanjem na <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noopener\">vesla\u010dkom ergometru<\/a>, preskakanjem <a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" rel=\"noopener\">u\u017eeta<\/a> ili izvo\u0111enjem skokova s razno\u017eenjem (jumping jacks). Zatim pre\u0111ite na mobilizaciju cijelog tijela, s fokusom na <strong>kukove, koljena i gle\u017enjeve<\/strong>. Nakon toga, nastavite s glavnim dijelom va\u0161eg treninga. <\/p>\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. Rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred optere\u0107ene \u0161ipke sa stopalima u \u0161irini kukova. Uhvatite \u0161ipku objema rukama otprilike u \u0161irini ramena. Stanite uspravno, dr\u017ee\u0107i \u0161ipku s rukama ispru\u017eenim ispred bedara<\/li>\n\n\n\n<li><p><strong>Izvedba:<\/strong> Udahnite dok pomi\u010dete kukove unatrag, savijaju\u0107i se naprijed kontroliranim pokretom. \u0160ipka bi trebala ostati blizu va\u0161ih nogu, s ciljem da je spustite do gle\u017enjeva. Odr\u017eavajte prirodnu zakrivljenost le\u0111a i glavu u liniji s kralje\u017enicom. Zatim, koriste\u0107i kontrakciju stra\u017enje lo\u017ee i gluteusa, izdahnite i ispravite se. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, zaobljena le\u0111a, nekontrolirano kretanje.<\/p><\/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 izvoditi rumunjski mrtvi diza\u010d?\" class=\"wp-image-577421\" title=\"Kako izvoditi rumunjski mrtvi diza\u010d?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Rumunjsko mrtvo dizanje s bu\u010dicama<\/h4>\n\n\n\n<p>Za ovu vje\u017ebu uteg mo\u017eete zamijeniti i parom bu\u010dica. Dr\u017eite ih s rukama ispru\u017eenim ispred bedara i nastavite vje\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=\"8344,28338,80965,86089\" ><\/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. Dobro jutro<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Postavite \u0161ipku, neoptere\u0107enu ili optere\u0107enu, na <a href=\"\" target=\"_blank\" rel=\"noopener\">stalak za \u010du\u010dnjeve<\/a> otprilike u visini klju\u010dne kosti. Stanite ispod \u0161ipke s nogama otprilike u \u0161irini ramena. Postavite <a href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipku<\/a> preko stra\u017enjeg dijela vrata i uhvatite ga objema rukama blizu ramena, s laktovima okrenutim prema dolje. Uklju\u010dite svoju jezgru, podignite \u0161ipku s nosa\u010da i napravite korak unatrag.&nbsp; &nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>Izvedba:<\/strong> Udahnite dok pomi\u010dete kukove unatrag, savijaju\u0107i se naprijed kontroliranim pokretom. Mo\u017eete lagano saviti koljena dok to radite. Odaberite dubinu pregiba kako biste odr\u017eali prirodnu zakrivljenost kralje\u017enice. Izdahnite i glatko se ispravite aktiviranjem gluteusa i stra\u017enje lo\u017ee. Nakon toga, nastavite sa sljede\u0107im ponavljanjem. Nakon zavr\u0161etka seta, vratite \u0161ipku na stalak.&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/div><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, zaobljena le\u0111a, nekontrolirano kretanje.<\/p><\/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 izvoditi vje\u017ebu dobro jutro?\" class=\"wp-image-577373\" title=\"Kako izvoditi vje\u017ebu dobro jutro?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Powerbag Dobro jutro<\/h4>\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi s <a href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener\">vodenom<\/a> ili standardnom <a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noopener\">power bag.<\/a> Postavite je na le\u0111a sli\u010dno utegu i izvedite pokret na isti na\u010din.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako imate power bag ili je koristite u teretani, sigurno \u0107e vas zanimati i druge u\u010dinkovite vje\u017ebe koje mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noopener\">Top 15 vje\u017ebi za cijelo tijelo s power bagom<\/a><\/strong><\/p>\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<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Stanite ispred \u0161ipke optere\u0107ene s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">disk utezima<\/a> sa stopalima \u0161ire od \u0161irine ramena. No\u017ene prste i koljena usmjerite prema van. Savijte koljena i nagnite se naprijed prema \u0161ipci, dr\u017ee\u0107i le\u0111a u njihovoj prirodnoj krivulji i glavu u ravnini s kralje\u017enicom. Uhvatite uteg objema rukama gornjim ili naizmjeni\u010dnim hvatom (jednom rukom uhvatite odozgo, a drugom rukom ispod). \u0160irina hvata je otprilike u \u0161irini ramena ili malo u\u017ea.<\/p><\/li>\n\n\n\n<li><p><strong>Izvedba:<\/strong> Udahnite pa izdahnite postupno se uspravljaju\u0107i uz aktivaciju mi\u0161i\u0107a nogu (kvadricepsa i gluteusa). Prvo po\u010dnite ispravljati koljena, a zatim glatko ispru\u017eite torzo. \u0160ipka bi se trebala pomicati blizu va\u0161ih nogu dok se uspinjete. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaobljena le\u0111a, nekontrolirano kretanje, ograni\u010den opseg pokreta, neprimjereno optere\u0107enje te\u017eine.<\/p><\/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 izvoditi sumo mrtvo dizanje?\" class=\"wp-image-577437\" title=\"Kako izvoditi sumo mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Sumo mrtvo dizanje s bu\u010dicama<\/h4>\n\n\n<p>Umjesto \u0161ipke, mo\u017eete koristiti i par <a href=\"https:\/\/gymbeam.hr\/neoprenska-bucica-hex-beastpink.html\" target=\"_blank\" rel=\"noopener\">bu\u010dica<\/a> za izvo\u0111enje sumo mrtvog dizanja. Dr\u017eite ih ispru\u017eenih ruku ispred kukova. Mo\u017eete ih postaviti tako da disk utezi budu okrenuti jedan prema drugom ili da ru\u010dke budu paralelne. Zatim nastavite s izvo\u0111enjem vje\u017ebe na isti na\u010din. <\/p>\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 s girjom<\/h4>\n\n\n<p>Sumo mrtvo dizanje mo\u017eete izvoditi i s dvije <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girje<\/a>. Stavite ih na tlo jednu do druge izme\u0111u stopala. Va\u0161a stopala trebaju biti razmaknuta \u0161ire od \u0161irine ramena, s prstima i koljenima okrenutim prema van. Zatim uhvatite obje girje i izvodite vje\u017ebu na isti na\u010din kao sa \u0161ipkom. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nordijsko savijanje stra\u017enje lo\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Postavite \u0161ipku na tlo i opteretite je s dovoljno <a href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">disk utega<\/a> da podr\u017ee va\u0161u tjelesnu te\u017einu. Kleknite iza \u0161ipke s le\u0111ima i gle\u017enjevima ispod nje. Za dodatnu udobnost, ispod koljena mo\u017eete staviti polu presavijenu<a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\"> prostirku za vje\u017ebanje<\/a> ili<a href=\"https:\/\/gymbeam.hr\/abmat-za-trbusnjake-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> AB prostirku<\/a>. Ako nemate \u0161ipku s dovoljno disk utega, mo\u017eete podmetnuti noge pod \u010dvrsti nosa\u010d ili neka vam partner \u010dvrsto dr\u017ei gle\u017enjeve. Dr\u017eite le\u0111a u njihovoj prirodnoj krivulji i savijte ruke u laktovima ispred prsa.&nbsp; &nbsp; &nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Izvedba:<\/strong> Izdahnite dok se po\u010dinjete spu\u0161tati prema tlu \u0161to je sporije mogu\u0107e dok ne do\u0111ete u polo\u017eaj za sklek, osje\u0107aju\u0107i sna\u017enu aktivaciju stra\u017enje lo\u017ee tijekom cijelog pokreta. Zatim se odgurnite od tla i udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Nekontrolirani pokret, nedovoljna aktivacija stra\u017enje lo\u017ee.<\/p><\/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 izvoditi nordijsko savijanje stra\u017enje lo\u017ee?\" class=\"wp-image-577405\" title=\"Kako izvoditi nordijsko savijanje stra\u017enje lo\u017ee?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zamah s girjama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj: <\/strong>Stanite sa stopalima otprilike u \u0161irini ramena. Uhvatite <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a> s obje ispru\u017eene ruke i dr\u017eite je ispred tijela. Neka vam le\u0111a budu ravna, a ramena povu\u010dena prema dolje, aktivirajte svoju jezgru i zadr\u017eite pogled naprijed.<\/p><\/li>\n\n\n\n<li><div class=\"w-full text-token-text-primary\" dir=\"auto\" data-testid=\"conversation-turn-25\" data-scroll-anchor=\"true\"> <strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Liberation Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';font-size: 1rem\">Izvedba:<\/strong><span style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Liberation Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';font-size: 1rem\"> Udahnite dok se lagano naginjete naprijed, nje\u017eno savijte koljena i postavite girju izme\u0111u nogu. Izdahnite dok aktivirate gluteuse i stra\u017enju lo\u017eu, zamahnite girjom sna\u017eno naprijed, do visine o\u010diju. Vratite se u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/span><div class=\"text-base py-[18px] px-3 md:px-4 m-auto md:px-5 lg:px-1 xl:px-5\"><div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><\/div><\/div><\/div><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaokru\u017eivanje ili pretjerano savijanje le\u0111a, koljena padaju prema unutra, nedovoljna aktivacija donjih udova.<\/p><\/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 s girjom?\" class=\"wp-image-577389\" title=\" Kako izvesti zamah s girjom?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"> a. Zamah girjom jednom rukom<\/h4>\n\n\n\n<p>Zamahe girjom mo\u017eete izvoditi svakom rukom zasebno. Jednom rukom uhvatite girju, drugu ruku dr\u017eite ispru\u017eenom u stranu i izvodite vje\u017ebu kao s obje ruke. Nakon zavr\u0161etka jedne serije, zamijenite ruke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dodatne u\u010dinkovite vje\u017ebe s girjama mo\u017eete prona\u0107i u \u010dlanku:<strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\" target=\"_blank\" rel=\"noopener\"> 8 najboljih vje\u017ebi s girjom za zadnjicu i noge<\/a> <\/strong><\/p>\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. Savijanje stra\u017enje lo\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Prilagodite odgovaraju\u0107u te\u017einu na spravi. Zatim, lezite licem okrenutim prema klupi. Stopala postavite na valjkak koji je oblo\u017een spu\u017evom, osiguravaju\u0107i da je postavljeni izme\u0111u listova i peta. Prilagodite visinu i polo\u017eaj prema va\u0161oj specifi\u010dnoj spravi i osobnim preferencijama. Uhvatite se rukama za ru\u010dke.<\/p><\/li>\n\n\n\n<li><div class=\"w-full text-token-text-primary\" dir=\"auto\" data-testid=\"conversation-turn-24\" data-scroll-anchor=\"false\"><strong>Izvedba:<\/strong> Izdahnite dok aktivirate mi\u0161i\u0107e na stra\u017enjoj strani bedara kako biste povukli pete prema gluteusima. U ovom polo\u017eaju, mo\u017eete uklju\u010diti zadr\u017eavanje od 1-2 sekunde, a zatim se vratiti u po\u010detni polo\u017eaj. Izbjegavajte zaklju\u010davanje koljena kada ispru\u017eite noge. Odmah nastavite sa sljede\u0107im ponavljanjem. Tijekom cijelog pokreta, nastojte dr\u017eati zdjelicu pritisnutu uz klupu i izbjegavajte savijanje le\u0111a.<\/div><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni opseg pokreta, savijanje donjeg dijela le\u0111a, podizanje zdjelice, prekomjerno ili nedovoljno optere\u0107enje te\u017einom.<\/p><\/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 savijanje stra\u017enje lo\u017ee?\n\" class=\"wp-image-577540\" title=\" Kako izvesti savijanje stra\u017enje lo\u017ee?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ostale varijacije vje\u017ebe:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"> a. Le\u017ee\u0107e savijanje nogu s bu\u010dicama<\/h4>\n\n\n<p>Ovu vje\u017ebu mo\u017eete izvoditi i bez sprave. Koristite <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ravnu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" rel=\"noopener\">podesivu klupu<\/a> i bu\u010dicu. Postavite bu\u010dicu na pod na jednom kraju klupe. Lezite licem prema dolje na klupu i uhvatite se za rubove rukama. Dr\u017eite bu\u010dicu izme\u0111u stopala. Izdahnite dok podi\u017eete pete prema gluteusima. Ako vam se zdjelica podigne tijekom ovog pokreta, ispod mo\u017eete staviti smotani <a href=\"https:\/\/gymbeam.hr\/rucnici\" target=\"_blank\" rel=\"noopener\">ru\u010dnik<\/a> ili manji <a href=\"https:\/\/gymbeam.hr\/poluvaljak-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">valjak<\/a> za potporu. <\/p>\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. Leg Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite odgovaraju\u0107u te\u017einu na spravu za izvo\u0111enje leg press-a. Sjednite na klupu, naslonite se le\u0111ima na naslon i rukama uhvatite ru\u010dke pored sebe. Nakon toga podignite noge i postavite stopala na platformu, koja trebaju biti u \u0161irini ramena. Pripremite se za prvo ponavljanje i otpustite sigurnosne brave.<\/p><\/li>\n\n\n\n<li><p><strong>Izvedba:<\/strong> Polako savijte koljena i spustite platformu prema sebi. Kada su vam koljena blizu prsa, izdahnite i nogama odgurnite platformu. Nastavite dok vam noge ne budu gotovo potpuno ispru\u017eene. Pazite da ne podignete le\u0111a s klupe. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, koljena padaju prema unutra, podizanje le\u0111a s naslona, \u200b\u200bprekomjerno ili nedovoljno optere\u0107enje te\u017einom.<\/p><\/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 izvoditi leg press?\" class=\"wp-image-577469\" title=\"Kako izvoditi leg press?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Hiperekstenzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite licem prema dolje na klupu za izvo\u0111enje hiperekstenzije ili rimski stolac s kukovima poravnatim s gornjim rubom podloge. Zaka\u010dite stopala ispod oslonaca za noge, prekri\u017eite ruke na prsima i zadr\u017eite prirodnu krivulju le\u0111a.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Udahnite dok se polako spu\u0161tate dolje bez zaokru\u017eivanja le\u0111a. Izdahnite i zatim se pomo\u0107u aktivacije gluteusa, stra\u017enje lo\u017ee i mi\u0161i\u0107a donjeg dijela le\u0111a vratite u po\u010detni polo\u017eaj. Pazite da u ovom polo\u017eaju izbjegnete pretjerano savijanje le\u0111a. Mo\u017eete uklju\u010diti zadr\u017eavanje od 1-2 sekunde na vrhu prije nego \u0161to nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Napredna varijanta: <\/strong>Vje\u017ebu mo\u017eete napraviti izazovnijom tako da u kukama ispred prsa dr\u017eite <a href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">disk<\/a>, bu\u010dicu ili manju <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a>. <\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Pretjerano savijanje u gornjem polo\u017eaju, njihanje tijela.<\/p><\/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 izvoditi vje\u017ebu hiperekstenzije?\" class=\"wp-image-577453\" title=\"Kako izvoditi vje\u017ebu hiperekstenzije?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kamo_dalje\"><\/span>Kamo dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako ste u potrazi za potpunim treningom za svoja bedra i listove, u\u010dinkovite vje\u017ebe za to prona\u0107i \u0107ete u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za bedra i listove<\/a>&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Vi\u0161e vje\u017ebi za donju polovicu tijela mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za gluteuse i noge<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Svoju vje\u017ebu za gornji dio tijela mo\u017eete strukturirati koriste\u0107i vje\u017ebe u na\u0161im \u010dlancima usmjerene na <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\">ramena<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\">le\u0111a<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\">prsa<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\">trbu\u0161ne mi\u0161i\u0107e<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\">bicepse<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\">tricepse<\/a>.<\/strong><\/p><\/li>\n\n\n\n<li><p>Ako vas tako\u0111er zanima opse\u017ean vodi\u010d za oblikovanje gluteusa i nogu, uklju\u010duju\u0107i preporuke za prehranu, mo\u017eete ga prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noopener\">Kako tonirati i oblikovati stra\u017enjicu i noge<\/a>&nbsp; &nbsp; &nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>Ako vam je cilj izgraditi mi\u0161i\u0107e, ali vam je to izazov, ne propustite na\u0161e \u010dlanke o \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" rel=\"noopener\">10 savjeta za zdravo dobivanje na masi<\/a><\/strong>\u201d i \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?\u201d<\/a><\/strong><\/p><\/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<p>\u017delite li<strong> jaka, \u010dvrsta i dobro razvijena bedra,<\/strong> ne propustite vje\u017ebe iz ovog \u010dlanka. U\u010dinkovito anga\u017eiraju mi\u0161i\u0107e na stra\u017enjoj strani bedara, poma\u017eu\u0107i ih u\u010dvrstiti i oja\u010dati. Ipak, najbolje rezultate \u0107ete posti\u0107i ako prvo nau\u010dite pravilno izvoditi vje\u017ebe, a zatim postupno pove\u0107avate optere\u0107enje. Nakon \u0161to svladate osnovnu verziju, mo\u017eete isprobati dodatne varijacije koriste\u0107i bu\u010dicu ili girju za neke od navedenih vje\u017ebi. Ne zaboravite dati prioritet <strong>primjerenom odmoru i uravnote\u017eenoj prehrani<\/strong> jer su oni jednako va\u017eni za rast mi\u0161i\u0107a. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i inspirirajte ih nekim idejama za vje\u017ebanje stra\u017enje 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.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\/utezi\" 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 vje\u017ebanje stra\u017enje lo\u017ee? U tom slu\u010daju, kliknite na ovaj \u010dlanak kako biste prona\u0161li naju\u010dinkovitije vje\u017ebe za teretanu, zajedno s obja\u0161njenjima pravilne tehnike i uobi\u010dajenih pogre\u0161aka.<\/p>\n","protected":false},"author":129,"featured_media":577504,"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":[6416,6452,7256,7478],"filter_section":[],"filter_attribute":[13017,13018,13026],"class_list":{"0":"post-605470","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbe-za-noge-hr","9":"tag-vjezbe-hr","10":"tag-trening-snage-hr","11":"tag-trening-hr","12":"filter_attribute-cviky-na-zadok","13":"filter_attribute-cviky-na-nohy","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>8 Najboljih Vje\u017ebi za Stra\u017enju Lo\u017eu: Kako Oja\u010dati Stra\u017enji Dio Bedara? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kolekcija u\u010dinkovitih vje\u017ebi za stra\u017enju lo\u017eu. 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