{"id":638982,"date":"2024-11-01T16:04:05","date_gmt":"2024-11-01T15:04:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638982"},"modified":"2024-11-01T16:04:09","modified_gmt":"2024-11-01T15:04:09","slug":"10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/","title":{"rendered":"10 najboljih vje\u017ebi za cijelo tijelo s prslukom s utezima"},"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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Sto_je_to_prsluk_s_utezima\" title=\"\u0160to je to prsluk s utezima?\">\u0160to je to prsluk s utezima?<\/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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Vrste_prsluka_s_utezima\" title=\"Vrste prsluka s utezima\">Vrste prsluka s utezima<\/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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Prednosti_prsluka_s_utezima_za_vjezbanje\" title=\"Prednosti prsluka s utezima za vje\u017ebanje\">Prednosti prsluka s utezima za vje\u017ebanje<\/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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Kako_vjezbati_s_prslukom_s_utezima\" title=\"Kako vje\u017ebati s prslukom s utezima?\">Kako vje\u017ebati s prslukom s utezima?<\/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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#10_najboljih_vjezbi_za_cijelo_tijelo_s_prslukom_s_utezima\" title=\"10 najboljih vje\u017ebi za cijelo tijelo s prslukom s utezima\">10 najboljih vje\u017ebi za cijelo tijelo s prslukom s utezima<\/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\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Kako_sloziti_trening_s_prslukom_s_utezima\" title=\"Kako slo\u017eiti trening s prslukom s utezima?\">Kako slo\u017eiti trening s prslukom s utezima?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Otkuda_krenuti\" title=\"Otkuda krenuti?\">Otkuda krenuti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u0107 neko vrijeme vje\u017ebate s vlastitom tjelesnom te\u017einom i tra\u017eite na\u010din kako<strong> pove\u0107ati intenzitet vje\u017ebanja?<\/strong> Najjednostavnije rje\u0161enje je prsluk s utezima. Ako ga nosite izravno na tijelu, ruke \u0107e vam biti slobodne i ne\u0107ete morati raditi slo\u017eene prilagodbe svojih vje\u017ebi. Osim toga, prsluk vas optereti s nekoliko kilograma vi\u0161e, \u010dine\u0107i svaki pokret malo izazovnijim. Na taj na\u010din mo\u017eete raditi na cijelom tijelu i <strong>do\u0107i korak bli\u017ee svojoj figuri iz snova<\/strong>. Nadahnite se vje\u017ebama u dana\u0161njem \u010dlanku i isprobajte ih na sljede\u0107em treningu!<\/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_to_prsluk_s_utezima\"><\/span>\u0160to je to prsluk s utezima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Prsluk s utezima<\/a> je fitness oprema koja slu\u017ei kao <strong><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\">uteg<\/a><\/strong> <strong>koji je pri\u010dvr\u0161\u0107en direktno na va\u0161e tijelo.<\/strong> Time se pove\u0107ava <strong>te\u017eina <\/strong>i<strong> intenzitet va\u0161eg vje\u017ebanja. <\/strong>Mo\u017ee se koristiti za vje\u017ebe snage (poput zgibova, \u010du\u010dnjeva i sklekova), kao i za trening izdr\u017eljivosti, poput tr\u010danja ili hodanja. Povijesno gledano, prsluke s utezima koristili su vojnici i pripadnici sigurnosnih snaga za <strong>simulaciju situacija iz stvarnog \u017eivota koje uklju\u010duju te\u0161ku opremu<\/strong> poput za\u0161titnih prsluka i oru\u017eja. To im je pomoglo da se bolje prilagode kretanju s dodatnom te\u017einom. Iz vojske su prsluci s utezima dospjeli u komercijalne i ku\u0107ne teretane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koristi se za razne vrste treninga s ciljem pove\u0107anja <strong>snage, mi\u0161i\u0107ne mase, eksplozivnosti i op\u0107e kondicije<\/strong>. Zato je sastavni dio re\u017eima treninga ljubitelja <strong>CrossFita<\/strong>, obo\u017eavatelja <strong>kalistenike<\/strong> i drugih sporta\u0161a snage, kao i hokeja\u0161a, ragbija\u0161a i sprintera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prsluk s utezima obi\u010dno je izra\u0111en od<strong> izdr\u017eljivog materijala<\/strong> i ima d\u017eepove ili druge otvore u koje se stavljaju utezi (pijesak, \u017eeljezne kuglice, \u010deli\u010dni plo\u010dasti utezi ili druge vrste utega za umetanje). Pri\u010dvr\u0161\u0107uje se za tijelo pomo\u0107u \u010di\u010dak traka ili podesivih pojaseva.<\/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=\"Vrste_prsluka_s_utezima\"><\/span>Vrste prsluka s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Prsluci s fiksnim utezima:<\/strong><\/a> Prsluci s fiksnim utezima: Sam uteg se ne mo\u017ee dodati ili ukloniti. Ravnomjerno je raspore\u0111en po prsluku, \u0161to ga \u010dini idealnim za tr\u010danje, hodanje i trening snage.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Podesivi prsluci s utezima<\/strong>:<\/a> Omogu\u0107uju vam dodavanje ili uklanjanje utega prema potrebi, \u0161to olak\u0161ava prilagodbu prsluka va\u0161oj razini snage i zahtjevima treninga.<\/li>\n\n\n\n<li><strong>Takti\u010dki prsluci s utezima:<\/strong> imaju vojni dizajn te su robusniji i izdr\u017eljiviji. Idealni su za CrossFit ili vojni\u010dki trening.<\/li>\n\n\n\n<li><strong>\u017denski prsluci s utezima:<\/strong> Dizajnirani da bolje pristaju \u017eenskoj anatomiji, obi\u010dno imaju tanji kroj i pobolj\u0161anu prilagodbu oko prsa i bokova.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odaberite prsluk s utezima na temelju svoje razine snage i razmislite preferirate li fiksnu te\u017einu ili opciju da je prilagodite. Slobodno <strong>po\u010dnite s lak\u0161im <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prslukom od 3 kg<\/a><\/strong> i postupno prelazite na te\u017ee, poput onih od<a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> 10 kg<\/a> ili \u010dak<a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> 20 kg<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o prslucima s utezima mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0160to je prsluk s utezima i kako odabrati onaj pravi?<\/strong><\/a><\/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\/10\/hu_livia_torok_082022_01-1124x749.jpg\" alt=\"Prednosti prsluka s utezima za vje\u017ebanje\" class=\"wp-image-616680\" title=\"Prednosti prsluka s utezima za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_prsluka_s_utezima_za_vjezbanje\"><\/span>Prednosti prsluka s utezima za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kori\u0161tenje prsluka s utezima nudi nekoliko klju\u010dnih prednosti. To je <strong>oprema s utezima za va\u0161e tijelo<\/strong> koja ne\u0107e ometati va\u0161e pokrete tijekom vje\u017ebanja. S njime mo\u017eete <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noopener\">hodati<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noopener\">tr\u010dati<\/a>, izvoditi <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\">\u010du\u010dnjeve<\/a>, iskorake, zgibove i razne druge vje\u017ebe. Dodana te\u017eina <strong>pove\u0107ava ukupni intenzitet va\u0161eg treninga<\/strong>, pru\u017eaju\u0107i va\u0161em tijelu novi poticaj za aktiviranje mehanizama prilagodbe potrebnih za <strong>izgradnju snage i&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">mi\u0161i\u0107ne mase<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, vje\u017ebanje s prslukom s utezima <strong><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" target=\"_blank\" rel=\"noopener\">sagorijeva vi\u0161e kalorija<\/a><\/strong> nego kada se koristi samo tjelesna te\u017eina, \u0161to je posebno korisno ako poku\u0161avate <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noopener\">smr\u0161avjeti<\/a><\/strong>. Tako\u0111er ne mo\u017eete zanemariti \u010dinjenicu da no\u0161enje prsluka s utezima mo\u017ee u\u010diniti da se osje\u0107ate kao profesionalni sporta\u0161, izazivaju\u0107i \u017eelju da va\u0161a izvedba bude najbolja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">prslukom s utezima<\/a> mo\u017eete vje\u017ebati <strong>kod ku\u0107e<\/strong>,<strong> u <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noopener\">uli\u010dnom parku za vje\u017ebanje<\/a>, na stazi za tr\u010danje, ili u teretani.<\/strong> Pogodan je za sve koji \u017eele za\u010diniti svoju rutinu vje\u017ebanja ili pove\u0107ati intenzitet svojih trenutnih vje\u017ebi.<\/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=\"Kako_vjezbati_s_prslukom_s_utezima\"><\/span>Kako vje\u017ebati s prslukom s utezima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prsluk s utezima je svestrani<a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener\"> fitness alat<\/a> koji mo\u017eete koristiti <strong>za ja\u010danje cijelog tijela.<\/strong> Od dolje navedenih vje\u017ebi mo\u017eete kreirati cjeloviti <strong>trening za cijelo tijelo<\/strong> ili odabrati specifi\u010dne koje ciljaju na odre\u0111ene skupine mi\u0161i\u0107a (ruke, <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\">noge<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\">trbu\u0161ni mi\u0161i\u0107i<\/a>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao i kod svakog drugog treninga snage, izvedite <strong>8 &#8211; 20 ponavljanja<\/strong> svake vje\u017ebe u <strong>3 &#8211; 4 serije<\/strong>. Izme\u0111u svakog seta napravite <strong>pauzu od 1 &#8211; 2 minute<\/strong>. Po\u010dnite s manjim brojem ponavljanja i serija, a postupno pove\u0107avajte broj kako ja\u010date. Tako\u0111er se mo\u017eete odlu\u010diti za te\u017ei prsluk na va\u0161em sljede\u0107em treningu. Ne zaboravite dati prednost odmoru, koji je klju\u010dan za <a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noopener\">oporavak<\/a>, i podr\u017eati svoje rezultate <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\">prehranom<\/a>&nbsp;bogatom nutrijentima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svoje treninge mo\u017eete prilagoditi svojim ciljevima uz pomo\u0107 \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti u\u010dinkoviti plan vje\u017ebanja kod ku\u0107e?<\/strong><\/a><\/li>\n\n\n\n<li>Prakti\u010dne savjete za sve koji vje\u017ebaju u teretani mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n<\/ul>\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=\"36352,53353,46027,53347,46021,36346,47629,49009,51217,51160,58828\" ><\/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=\"10_najboljih_vjezbi_za_cijelo_tijelo_s_prslukom_s_utezima\"><\/span>10 najboljih vje\u017ebi za cijelo tijelo s prslukom s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ovu vje\u017ebu, osim prsluka s utezima, trebat \u0107e vam i <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noopener\">prostirka<\/a> i <a href=\"https:\/\/gymbeam.cz\/wallmount-konstrukce-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kavez za vje\u017ebanje. <\/a>Prije nego \u0161to pre\u0111ete na glavni dio treninga, svakako s<strong>e zagrijte ovim vje\u017ebama s tjelesnom te\u017einom<\/strong>. Nakon faze zagrijavanja obucite prsluk i pripremite se da date sve od sebe.<\/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. Jumping Jack<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite uspravno sa stopalima u \u0161irini kukova i rukama opu\u0161tenim uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok ska\u010dete dok istovremeno \u0161irite noge \u0161ire od \u0161irine ramena. Podignite ruke iznad glave, dopu\u0161taju\u0107i prstima da se lagano dodiruju iznad glave u gornjem polo\u017eaju. Dok se spu\u0161tate na tlo, udahnite i vratite ruke i noge u po\u010detni polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem. Pokret izvodite glatko i u ritmu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> koljena se ugibaju prema unutra, ograni\u010deni raspon pokreta, nekoordinirani 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\/10\/Jumping-jacks.gif\" alt=\"Jumping Jacks s prslukom s utezima\" class=\"wp-image-616760\" title=\"Jumping Jacks s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Marinci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini ramena i rukama opu\u0161tenim uz tijelo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok savijate koljena i prelazite u \u010du\u010danj. Stavite ruke na tlo ispred sebe i sko\u010dite nogama natrag u polo\u017eaj planka. Nakon toga savijte ruke u laktovima i pomo\u0107u skleka spustite cijelo tijelo na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirku<\/a>. Odmah izdahnite, gurnite ruke u prostirku da ih ispravite i sko\u010dite nogama natrag prema rukama. Vratite se u \u010du\u010danj i na kraju sko\u010dite prema gore kako biste se vratili u po\u010detni polo\u017eaj. Zatim nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekoordinirani 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\/10\/Burpees.gif\" alt=\"Marinci s prslukom s utezima\" class=\"wp-image-616696\" title=\"Marinci s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u010cu\u010danj<\/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. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i pomicanjem kukova unatrag i prema dolje prije\u0111ite u \u010du\u010danj. Mo\u017eete ispru\u017eiti ruke ispred sebe, staviti ruke na bokove ili ih prekri\u017eiti na prsima. Dok izdi\u0161ete, glatko se uspravite aktiviraju\u0107i mi\u0161i\u0107e gluteusa i prednje strane bedara. Zatim nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, ograni\u010deni raspon pokreta, naginjanje prema naprijed, koljena se ugibaju prema unutra, neravnomjerna raspodjela te\u017eine i naginjanje na prste ili pete.<\/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\/10\/Drepy-vest.gif\" alt=\"\u010cu\u010dnjevi s prslukom s utezima\" class=\"wp-image-616728\" title=\"\u010cu\u010dnjevi s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Jednono\u017eni \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima blizu jedno uz drugo. Jednom rukom dr\u017eite se za oslonac i podignite suprotnu nogu nekoliko centimetara od tla. Prebacite te\u017einu na stoje\u0107u nogu i anga\u017eirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Lagano se uhvatite za \u0161ipku, udahnite, savijte koljeno noge na kojoj stojite i izvedite kontrolirani \u010du\u010danj. Zatim izdahnite i vratite se u po\u010detni polo\u017eaj anga\u017eiraju\u0107i stra\u017enjicu i bedrene mi\u0161i\u0107e. Nastavite sa sljede\u0107im ponavljanjem, a zatim promijenite nogu. Ako je ograni\u010dena pokretljivost gle\u017enja problem, mo\u017eete si postaviti <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dasti uteg<\/a> ispod pete.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekoordinirani 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\/10\/Pistol-squat-vest.gif\" alt=\"Jednono\u017eni \u010du\u010dnjevi s prslukom s utezima\" class=\"wp-image-616776\" title=\"Jednono\u017eni \u010du\u010dnjevi s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Iskorak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s lagano ra\u0161irenim stopalima i rukama na bokovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite iskorakom naprijed i lagano u stranu. Prebacite te\u017einu na prednju nogu. Spu\u0161tajte se dok vam bedro ne formira kut od otprilike 90 stupnjeva s listom u koljenu ili \u010dak dublje. Dok izdi\u0161ete, vratite se u po\u010detni polo\u017eaj anga\u017eiraju\u0107i mi\u0161i\u0107e na prednjoj strani bedara i gluteusa. Odmah nastavite sa sljede\u0107im ponavljanjem koriste\u0107i drugu nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekoordinirani 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\/10\/Vypady-vest.gif\" alt=\"Iskoraci s prslukom s utezima\" class=\"wp-image-616840\" title=\"Iskoraci s prslukom s utezima\"\/><\/figure>\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. Izdr\u017eaj na vratilu&nbsp;(Dead Hang)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Objesite se na \u0161ipku za zgibove (ako je previsoka, upotrijebite <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kutiju<\/a> kao stepenicu) s rukama u nadhvatu (dlanovi okrenuti od vas) i hvatom \u0161irim od \u0161irine ramena. Slobodno visite i anga\u017eirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Slobodno di\u0161ite i poku\u0161ajte se zadr\u017eati vise\u0107i barem 10 sekundi. Mo\u017eete izmjenjivati \u200b\u200bpasivno i aktivno visenje, gdje povla\u010dite lopatice prema dolje i dr\u017eite ih u tom polo\u017eaju.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Njihanje, nedovoljno dugo zadr\u017eavanje u polo\u017eaju.<\/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\/10\/Dead-hang-vest.gif\" alt=\"Izdr\u017eaj na vratilu (Dead hang) s prslukom s utezima\" class=\"wp-image-616712\" title=\"Izdr\u017eaj na vratilu (Dead hang) s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Vise\u0107e podizanje koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Visite sa \u0161ipke za zgibove s dlanovima u nadhvatu (dlanovi su okrenuti od vas) i hvatom \u0161irim od \u0161irine ramena. Povucite lopatice prema dolje, a noge dr\u017eite ravno.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok anga\u017eirate trbu\u0161ne mi\u0161i\u0107e i povucite koljena prema trupu uz njihovu pomo\u0107. Dr\u017eite lopatice povu\u010dene prema dolje tijekom cijelog pokreta. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Zatim nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Njihanje, nekontrolirani pokreti, gubljenje kontrole nad lopaticama, kori\u0161tenje zamaha iz nogu.<\/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\/10\/High-knees-vest.gif\" alt=\"Vise\u0107e podizanje koljena s prslukom s utezima\" class=\"wp-image-616744\" title=\"Vise\u0107e podizanje koljena s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Zgibovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Visite s \u0161ipke za zgibove s dlanovima u nadhvatu (dlanovi okrenuti od vas), koriste\u0107i hvat \u0161iri od \u0161irine ramena. Noge mo\u017eete pustiti da vise ili lagano saviti koljena i prekri\u017eiti ih. Anga\u017eirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Povucite lopatice prema dolje, izdahnite kako biste uklju\u010dili mi\u0161i\u0107e le\u0111a i ruku i po\u010dnite se povla\u010diti prema gore. Usmjerite prsa prema \u0161ipki. Kada vam je glava malo iznad razine \u0161ipke, udahnite i polako se spustite natrag. Vratite se u po\u010detni polo\u017eaj bez gubitka kontrole nad lopaticama i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Njihanje, ograni\u010deni raspon pokreta, savijanje le\u0111a u gornjem polo\u017eaju, gubljenje kontrole nad lopaticama, kori\u0161tenje zamaha iz nogu.<\/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\/10\/Pull-ups-vest.gif\" alt=\"Zgibovi s prslukom s utezima\" class=\"wp-image-616808\" title=\"Zgibovi s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Sklek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na pod i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Postavite ruke, ra\u0161irenih prstiju, malo \u0161ire od \u0161irine ramena. Dr\u017eite ramena prema dolje od u\u0161iju, povucite lopatice zajedno, a laktovi bi trebali \u010diniti kut od pribli\u017eno 45 stupnjeva s va\u0161im tijelom. Anga\u017eirajte svoj core i nastojte dr\u017eati tijelo u ravnoj liniji. Izbjegavajte savijanje le\u0111a, osobito u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok se spu\u0161tate u sklek, s ciljem da nje\u017eno dotaknete tlo s prsima u donjem polo\u017eaju. Zatim izdahnite i \u010dvrsto pritisnite ruke na prostirku, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj. Nakon toga nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, savijanje le\u0111a (posebno u lumbalnom dijelu), gubitak kontrole nad lopaticama, laktovi izbo\u010deni dalje od tijela.<\/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\/10\/Push-ups-vest.gif\" alt=\"Sklek s prslukom s utezima\" class=\"wp-image-616824\" title=\"Sklek s prslukom s utezima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Up-down plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u polo\u017eaj planka na podlakticama. Anga\u017eirajte svoj core i poku\u0161ajte izbje\u0107i savijanje le\u0111a, osobito u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok se podi\u017eete u plank polo\u017eaj na ispru\u017eenim rukama, zatim odmah udahnite i vratite se u po\u010detni polo\u017eaj. Nastavite s ovim pokretom dok ne zavr\u0161ite cijelu seriju.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Izvijanje le\u0111a, nekontrolirani 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\/10\/Plank-ups-vest.gif\" alt=\"Up-down plank s prslukom s utezima\" class=\"wp-image-616792\" title=\"Up-down plank s prslukom s utezima\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_sloziti_trening_s_prslukom_s_utezima\"><\/span>Kako slo\u017eiti trening s prslukom s utezima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe s prslukom s utezima izvrsne su za tradicionalni trening snage, ali ih mo\u017eete koristiti i za slaganje kru\u017enog ili HIIT 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\">Kru\u017eni trening s prslukom s utezima<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>postupno izvodite 8 \u2013 20 ponavljanja svake vje\u017ebe<\/li>\n\n\n\n<li>izvedite 3 &#8211; 4 serije na ovaj na\u010din<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svake serije<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vje\u017ebe za kru\u017eni trening:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Iskoraci<\/li>\n\n\n\n<li>Sklekovi<\/li>\n\n\n\n<li>Up-down plankovi<\/li>\n<\/ol>\n<\/div>\n<\/div>\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\">HIIT s prslukom s utezima<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>izvodite jednu vje\u017ebu 30 sekundi i zatim se odmorite 30 sekundi<\/li>\n\n\n\n<li>nastavite sa sljede\u0107om vje\u017ebom, a nakon zavr\u0161etka svih vje\u017ebi, zavr\u0161ili ste jednu seriju<\/li>\n\n\n\n<li>napravite pauzu od 1 &#8211; 2 minute izme\u0111u svake serije<\/li>\n\n\n\n<li>izvedite 3 &#8211; 4 serije na ovaj na\u010din<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Vje\u017ebe za HIIT:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Marinci<\/li>\n\n\n\n<li>Jednono\u017eni \u010du\u010dnjevi na desnoj nozi<\/li>\n\n\n\n<li>Jednono\u017eni \u010du\u010dnjevi na lijevoj nozi<\/li>\n\n\n\n<li>Vise\u0107e podizanje koljena<\/li>\n\n\n\n<li>Sklekovi<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Otkuda_krenuti\"><\/span>Otkuda krenuti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tako\u0111er mo\u017eete posti\u0107i trening za cijelo tijelo s poluloptom za ravnote\u017eu. Pogledajte \u010dlanak \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\" target=\"_blank\" rel=\"noopener\"><strong>10 najboljih vje\u017ebi za ravnote\u017eu s poluloptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/strong><\/a>\u201d za u\u010dinkovite vje\u017ebe!<\/li>\n\n\n\n<li>Za ciljanje va\u0161ih glavnih mi\u0161i\u0107nih skupina razmislite o uklju\u010divanju vje\u017ebi iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noopener\"><strong>Top 15 vje\u017ebi za cijelo tijelo s Power Bagom<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete u\u010dinkovito vje\u017ebati cijelo tijelo sa samo jednom bu\u010dicom. Inspirirajte se \u010dlankom: <a href=\"https:\/\/gymbeam.hr\/blog\/trening-s-bucicama-12-najucinkovitijih-vjezbi-za-cijelo-tijelo\/\" target=\"_blank\" rel=\"noopener\"><strong>Trening s bu\u010dicama: 12 naju\u010dinkovitijih vje\u017ebi za cijelo tijelo<\/strong><\/a><\/li>\n\n\n\n<li>\u017delite vje\u017ebati bez ikakve opreme? Onda pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\"><strong>Dovedite se u formu s ovih 12 vje\u017ebi s tjelesnom te\u017einom<\/strong><\/a><\/li>\n\n\n\n<li>A ako se samo \u017eelite istegnuti, isprobajte vje\u017ebe s foam rollerom iz \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako koristiti pjenasta valjak? 8 najboljih vje\u017ebi s pjenastim valjkom<\/strong><\/a><\/li>\n\n\n\n<li>Planirate li postaviti ku\u0107nu teretanu? Ako je tako, ne\u0107ete htjeti propustiti \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/obavezna-oprema-za-vasu-kucnu-teretanu\/\" target=\"_blank\" rel=\"noopener\"><strong>Must-have oprema za va\u0161u ku\u0107nu teretanu<\/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>Vje\u017ebe s prslukom s utezima savr\u0161ene su za sve koji \u017eele<strong> za\u010diniti ili intenzivirati svoj trening.<\/strong> Jednostavno ga stavite na sebe i mo\u017eete krenuti izvoditi \u010du\u010dnjeve, iskorake, sklekove ili zgibove. Ove vje\u017ebe anga\u017eiraju mi\u0161i\u0107e cijelog tijela, poti\u010du\u0107i rast i snagu. Osim toga, dodatna te\u017eina zna\u010di da \u0107ete<strong> sagorjeti vi\u0161e kalorija,<\/strong> \u0161to prsluk \u010dini izvrsnim izborom za sve koji su na putu mr\u0161avljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prsluk s utezima savr\u0161en je alat za <strong>vje\u017ebanje kod ku\u0107<\/strong>e, ali tako\u0111er je izvrstan za uli\u010dne parkove za vje\u017ebanje ili teretanu. Njegova svestranost privla\u010di i <strong>napredne sporta\u0161e i po\u010detnike<\/strong> koji \u017eele <strong>pove\u0107ati izazovnost vje\u017ebi s vlastitom te\u017einom.<\/strong> Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, podijelite ga sa svojim prijateljima i inspirirajte ih da isprobaju trening s prslukom s utezima!<\/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\/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\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\tWeight Bars, Barbells &amp; Dumbbells\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>Prsluk s utezima podi\u0107i \u0107e intenzitet va\u0161eg vje\u017ebanja na potpuno novu razinu! Mo\u017eete ga koristiti za vje\u017ebanje gornjeg i donjeg dijela tijela, a pomo\u0107i \u0107e vam i da pomaknete granice svojih rezultata. Ovaj \u010dlanak \u0107e otkriti kako vje\u017ebati uz pomo\u0107 njega na pravilan na\u010din.<\/p>\n","protected":false},"author":129,"featured_media":616645,"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":[7100,7478,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-638982","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-vjezbanje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najboljih vje\u017ebi za cijelo tijelo s prslukom s utezima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pravilno vje\u017ebati s prslukom s utezima? 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