{"id":639167,"date":"2024-11-12T16:14:23","date_gmt":"2024-11-12T15:14:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=639167"},"modified":"2024-11-12T16:14:26","modified_gmt":"2024-11-12T15:14:26","slug":"mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/","title":{"rendered":"Mrtvo dizanje: Prednosti, pravilna tehnika i njegove naju\u010dinkovitije varijacije"},"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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Sto_je_to_mrtvo_dizanje\" title=\"\u0160to je to mrtvo dizanje?\">\u0160to je to mrtvo dizanje?<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#5_razloga_zasto_izvoditi_mrtvo_dizanje\" title=\"5 razloga za\u0161to izvoditi mrtvo dizanje\">5 razloga za\u0161to izvoditi mrtvo dizanje<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Koji_su_misici_angazirani_tijekom_mrtvog_dizanja\" title=\"Koji su mi\u0161i\u0107i anga\u017eirani tijekom mrtvog dizanja?\">Koji su mi\u0161i\u0107i anga\u017eirani tijekom mrtvog dizanja?<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Pravilna_tehnika_mrtvog_dizanja\" title=\"Pravilna tehnika mrtvog dizanja\">Pravilna tehnika mrtvog dizanja<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Koji_su_dodaci_za_vjezbanje_prikladni_za_mrtvo_dizanje\" title=\"Koji su dodaci za vje\u017ebanje prikladni za mrtvo dizanje?\">Koji su dodaci za vje\u017ebanje prikladni za mrtvo dizanje?<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Koje_su_najcesce_pogreske_u_mrtvom_dizanju\" title=\"Koje su naj\u010de\u0161\u0107e pogre\u0161ke u mrtvom dizanju?\">Koje su naj\u010de\u0161\u0107e pogre\u0161ke u mrtvom dizanju?<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Mrtvo_dizanje_u_vasem_planu_treninga\" title=\"Mrtvo dizanje u va\u0161em planu treninga\">Mrtvo dizanje u va\u0161em planu treninga<\/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\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Najucinkovitije_varijante_mrtvog_dizanja\" title=\"Naju\u010dinkovitije varijante mrtvog dizanja\">Naju\u010dinkovitije varijante mrtvog dizanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#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-10\" href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mrtvo dizanje je ne\u0161to \u0161to radite svaki dan, \u010dak i da ne zakro\u010dite u teretanu. To je jednostavno pokret <strong>podizanja ne\u010dega s tla<\/strong> &#8211; bilo da je to ruksak, te\u0161ka kutija ili \u0161ipka natovarena utezima. Savijte se u koljenima i kukovima i nagnite se naprijed. Osnovno na\u010delo ostaje isto. Me\u0111utim, u teretani je fokus na usavr\u0161avanju tehnike mrtvog dizanja i postupnom pove\u0107anju te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u sporta\u0161ima snage mrtvo dizanje je s pravom jedna od najpopularnijih vje\u017ebi. Poma\u017ee u <strong>izgradnji snage i mi\u0161i\u0107ne mase<\/strong>. Povrh toga, ono podi\u017ee samopouzdanje, jer ve\u0107ina ljudi mo\u017ee podi\u0107i najve\u0107e te\u017eine kada rade mrtvo dizanje. Me\u0111utim, ako \u017eelite uklju\u010diti ovu vje\u017ebu u svoju rutinu, svakako prvo savladajte pravilnu tehniku \u200b\u200bprije nego \u0161to pove\u0107ate optere\u0107enje. S vremenom mo\u017eete isprobati i razli\u010dite varijacije mrtvog dizanja kako bi stvari bile zanimljive, koje \u0107ete prona\u0107i u ovom \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_to_mrtvo_dizanje\"><\/span>\u0160to je to mrtvo dizanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtvo dizanje <strong>temeljna je vje\u017eba u kojoj podi\u017eete utege s tla u zrak.<\/strong> Ali znate li \u0161to se krije iza tog zastra\u0161uju\u0107eg naziva &#8220;mrtav&#8221;? <a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0160ipka<\/a> s <a href=\"https:\/\/gymbeam.hr\/zeljezni-disk-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plo\u010dastim utezima<\/a>, ili bilo koji drugi teret, nepomi\u010dno le\u017ei na tlu, gotovo be\u017eivotno. Va\u0161 zadatak je da ju &#8220;o\u017eivite&#8221; podizanjem. Vlastitom snagom se ne borite samo s te\u0161kim \u017eeljezom, ve\u0107 i s gravitacijom. Nakon \u0161to uspijete podignuti uteg, javlja se osje\u0107aj euforije i ponosa, koji neosporno stvaraju ovisnost. Zatim dolaze novi izazovi u obliku ve\u0107ih utega ili razli\u010ditih varijacija mrtvog dizanja kojima \u0107ete tako\u0111er \u017eeljeti ovladati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrtvo dizanje op\u0107enito je karakterizirano <strong>spu\u0161tanjem kukova i savijanjem u koljenima, uz zadr\u017eavanje le\u0111a u neutralnom polo\u017eaju.<\/strong> Ovaj pokret uklju\u010duje mi\u0161i\u0107e le\u0111a, donje udove i trup, u\u010dinkovito ja\u010daju\u0107i ova podru\u010dja, posebno gluteuse, stra\u017enje lo\u017ee i erektore kralje\u017enice. To je <strong>slo\u017eena vje\u017eba koja poma\u017ee u izgradnji ukupne snage tijela<\/strong>. Me\u0111utim, koristi od ove vje\u017ebe se\u017eu puno dalje od toga. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1124x749.jpg\" alt=\"\u0160to je to mrtvo dizanje?\" class=\"wp-image-635515\" title=\"\u0160to je to mrtvo dizanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_02-032023_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_razloga_zasto_izvoditi_mrtvo_dizanje\"><\/span>5 razloga za\u0161to izvoditi mrtvo dizanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon nekog vremena redovitog izvo\u0111enja mrtvog dizanja, mo\u017eete se veseliti <strong>nizu <a href=\"https:\/\/gymbeam.hr\/blog\/10-prednosti-zbog-kojih-biste-trebali-raditi-mrtvo-dizanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pozitivnih promjena<\/a> u svom izgledu i izvedbi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Izgradit \u0107ete ja\u010de tijelo.<\/h3>\n\n\n\n<p>Mrtvo dizanje aktivira velike mi\u0161i\u0107ne skupine, kao \u0161to su le\u0111a, podlaktice, noge i <a href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">core<\/a>, \u0161to ga \u010dini u\u010dinkovitom vje\u017ebom za <strong>pobolj\u0161anje ukupne snage.<\/strong> Ovo nije samo korisno u teretani; to se tako\u0111er prenosi u svakodnevni \u017eivot, budu\u0107i da svi ponekad moramo podizati te\u0161ke predmete s tla &#8211; bilo da se radi o sanduku s bocama vode iz supermarketa ili namje\u0161taju. S ja\u010dim tijelom bit \u0107ete bolje opremljeni za rukovanje te\u0161kim vre\u0107icama za kupnju i ne\u0107ete biti zate\u010deni nespremni, a smanjit \u0107ete i rizik od istegnu\u0107a le\u0111a ili ozljede dok podi\u017eete te\u0161ke predmete. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> <span style=\"color: #ff6600;\">[7]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova vje\u017eba tako\u0111er slu\u017ei kao mjerilo snage, zbog \u010dega je <strong>dio natjecanja u powerliftingu i triatlonu snage.<\/strong> Ve\u0107ina sporta\u0161a snage mo\u017ee podi\u0107i najve\u0107u te\u017einu s mrtvim dizanjem. Za referencu, od listopada 2024. godine svjetski rekord u mrtvom dizanju iznosi nevjerojatnih <strong>501 kg,<\/strong> a postavio ga je islandski sporta\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/hafthor-bjornsson-snagator-iz-igre-prijestolja-koji-moze-nositi-cak-650-kg-na-svojim-ramenima\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson<\/a>, kojeg mo\u017eda poznajete iz serije <em>Igra prijestolja<\/em>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Izgradit \u0107ete mi\u0161i\u0107nu masu.<\/h3>\n\n\n\n<p>Jo\u0161 jedna motivacija za uklju\u010divanje ove vje\u017ebe u va\u0161 plan treninga je njezin utjecaj na rast mi\u0161i\u0107a (hipertrofiju). Ako o\u010dekujete <strong>dobro definirane mi\u0161i\u0107e le\u0111a, <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-straznjicu-s-vlastitom-tezinom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">zaobljeniju stra\u017enjicu<\/a>, ili \u010dvrsta bedra,<\/strong> mrtvo dizanje postat \u0107e va\u0161e tajno oru\u017eje. Adekvatna aktivacija mi\u0161i\u0107nih vlakana u tim podru\u010djima klju\u010dna je za rast mi\u0161i\u0107a, a studije su pokazale da se mrtvim dizanjem to posti\u017ee. Tijelo tada reagira mehanizmima prilagodbe kao \u0161to su <strong>mehani\u010dka napetost, metaboli\u010dki stres i otpu\u0161tanje anaboli\u010dkih hormona<\/strong> (poput hormona rasta i testosterona). Kada to kombinirate s postupnim pove\u0107anjem optere\u0107enja\u2014koncept poznat kao progresivno preoptere\u0107enje\u2014imate <strong>mo\u0107nu formulu za izgradnju sna\u017enog tijela s atraktivnim oblinama.<\/strong> Mrtvo dizanje spada me\u0111u naju\u010dinkovitije vje\u017ebe koje se preporu\u010duju i \u017eenama i mu\u0161karcima koji \u017eele <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">izgraditi mi\u0161i\u0107nu masu<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/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>Ako su me\u0111u va\u0161im ciljevima jaki i dobro definirani gluteusi i noge, svakako pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako zategnuti i oblikovati stra\u017enjicu i noge<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1124x749.jpg\" alt=\"Prednosti mrtvog dizanja\" class=\"wp-image-635531\" title=\"Prednosti mrtvog dizanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-2111864792-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Podr\u017eat \u0107ete svoje napore u mr\u0161avljenju.<\/h3>\n\n\n\n<p>Mrtvo dizanje je slo\u017eena vje\u017eba koja uklju\u010duje velike mi\u0161i\u0107ne skupine u gornjem i donjem dijelu tijela (le\u0111a i noge). Kao rezultat toga, <strong>tro\u0161e zna\u010dajnu koli\u010dinu energije, \u0161to dovodi do vi\u0161e sagorjelih kalorija<\/strong> u usporedbi s izolacijskim vje\u017ebama poput zgibova za biceps. Osim toga, budu\u0107i da se mrtvo dizanje izvodi s utezima, mo\u017eete u\u017eivati \u200b\u200bu <strong>dodatnom sagorijevanju kalorija (EPOC)<\/strong> nakon treninga, ba\u0161 kao i kod bilo kojeg treninga snage. Ovaj poja\u010dani <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">metabolizam<\/a> doga\u0111a se zbog procesa oporavka i mo\u017ee trajati do 72 sata nakon treninga. Ova dobrobit je posebno vrijedna kada je rije\u010d o <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">mr\u0161avljenju<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[9]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o prednostima treninga snage pro\u010ditajte u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Prehrana, kardio i trening snage. \u0160to je najbolje za mr\u0161avljenje?<\/a><\/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\">4. Pobolj\u0161at \u0107ete svoje performanse u drugim sportovima.<\/h3>\n\n\n\n<p>Sna\u017ena le\u0111a, noge i trup velika su prednost u mnogim sportovima. U disciplinama snage, gdje je cilj podi\u0107i maksimalnu te\u017einu, korist je prili\u010dno o\u010dita. No, mo\u017eete primijetiti i pozitivne efekte na<strong> bolju stabilnost i eksplozivnu snagu.<\/strong> Ovo je korisno kada igrate hokej, nogomet ili ko\u0161arku. Sli\u010dno tome, u borila\u010dkim sportovima kao \u0161to su boks ili MMA, <strong>\u010dvrsti stav klju\u010dan je za udarce rukama i iskorake<\/strong>. U sportskim doga\u0111ajima kao \u0161to su sprintevi ili skokovi, ja\u010de noge i \u010dvrsti core mogu vam dati prednost kojom \u0107ete nadma\u0161iti svoje konkurente. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Podr\u017eat \u0107ete svoje dr\u017eanje tijela.<\/h3>\n\n\n\n<p>U dana\u0161njem svijetu mnogi ljudi provode veliki dio dana sjede\u0107i za ra\u010dunalom u neudobnim polo\u017eajima, \u0161to dovodi do problema s dr\u017eanjem. Le\u0111ni mi\u0161i\u0107i postaju slabiji, \u0161to mo\u017ee rezultirati pogrbljeno\u0161\u0107u i <a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bolovima u le\u0111ima<\/a>. Me\u0111utim, ako redovito izvodite mrtvo dizanje, odr\u017eavate pravilnu tehniku \u200b\u200bi ne stavljate prevelika optere\u0107enja, mo\u017eete sprije\u010diti ove probleme. Ne samo da \u0107ete oja\u010dati povr\u0161inske le\u0111ne mi\u0161i\u0107e, ve\u0107 \u0107ete ciljati i na <strong>dublje erektore i stabilizatore kralje\u017enice<\/strong>, koji su klju\u010dni za dobro dr\u017eanje<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako imate problema s le\u0111ima i tra\u017eite na\u010dine kako ih rije\u0161iti, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>7 savjeta o tome kako nadmudriti bolove u le\u0111ima uzrokovane dugim periodima sjedenja<\/strong><\/a><\/li>\n\n\n\n<li>Za istezanje i opu\u0161tanje le\u0111a mogu vam pomo\u0107i vje\u017ebe u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bolove u le\u0111ima<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1124x749.jpg\" alt=\"Mrtvo dizanje i rast mi\u0161i\u0107a\" class=\"wp-image-635547\" title=\"Mrtvo dizanje i rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1917188864-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_misici_angazirani_tijekom_mrtvog_dizanja\"><\/span>Koji su mi\u0161i\u0107i anga\u017eirani tijekom mrtvog dizanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtvo dizanje je slo\u017eena vje\u017eba koja <strong>anga\u017eira mi\u0161i\u0107e gotovo cijelog tijela.<\/strong> Koji su dominantni? <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0161i\u0107i prednje strane bedara (kvadricepsi)<\/li>\n\n\n\n<li>mi\u0161i\u0107i stra\u017enje strane bedara (stra\u017enje lo\u017ee)<\/li>\n\n\n\n<li>adductor magnus<\/li>\n\n\n\n<li>glutealni mi\u0161i\u0107i (gluteus maximus, medius i minimus)<\/li>\n\n\n\n<li>podiza\u010di kralje\u017enice (erector spinae)<\/li>\n\n\n\n<li>plosnati mi\u0161i\u0107i le\u0111a (latissimus dorsi)<\/li>\n\n\n\n<li>trapezni mi\u0161i\u0107i (trapezius)<\/li>\n\n\n\n<li>mi\u0161i\u0107i podlaktice<\/li>\n\n\n\n<li>mi\u0161i\u0107i corea<\/li>\n\n\n\n<li>mi\u0161i\u0107i listova (soleus and gastrocnemius)<\/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=\"4477,73591\" ><\/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=\"Pravilna_tehnika_mrtvog_dizanja\"><\/span>Pravilna tehnika mrtvog dizanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako su mrtva dizanja potpuno novi dodatak va\u0161em planu treninga, obratite posebnu pozornost na pravilnu tehniku \u200b\u200bod samog po\u010detka. Ne samo da je to <strong>bitno za postizanje najboljih rezultata,<\/strong> ve\u0107 tako\u0111er poma\u017ee i u smanjenju rizika od ozljeda. Osobito u ranim fazama, pametno je ostaviti svoj ego pred vratima teretane i po\u010deti s lak\u0161im utezima. Mo\u017eete relativno brzo napredovati do podizanja tjelesne te\u017eine u mrtvom dizanju koja je duplo ve\u0107a od va\u0161e vlastite, ali <strong>bez \u010dvrstih temelja to jednostavno ne\u0107e biti siguran put naprijed.<\/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\">Kakve tenisice trebate nositi za mrtvo dizanje?<\/h3>\n\n\n\n<p>Za mrtvo dizanje va\u017eno je da cijelo stopalo bude u kontaktu s tlom. Stoga su <strong>tenisice s ravnim potplatom koje pru\u017eaju stabilnost idealne<\/strong>. Neki sporta\u0161i snage radije vje\u017ebaju bosi ili u \u010darapama radi boljeg kontakta s tlom. Nasuprot tome, tenisice za tr\u010danje ili cipele s povi\u0161enom petom (tenisice za dizanje utega) nisu prikladne jer mogu promijeniti cjelokupnu biomehaniku pokreta. Tenisice za dizanje utega mogu biti osobito korisne za osobe koje imaju problema s pokretljivo\u0161\u0107u gle\u017enjeva.<\/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\">Osnovni stav<\/h3>\n\n\n\n<p>Op\u0107a pravila za odabir po\u010detne pozicije za mrtvo dizanje mo\u017eda se ne odnose na sve, budu\u0107i da anatomija va\u0161eg tijela tako\u0111er igra va\u017enu ulogu. Za nekoga s dugim nogama, primjerice, mo\u017ee biti ve\u0107i izazov postaviti se oko \u0161ipke na na\u010din koji mu je donekle udoban. <strong>Mo\u017eete eksperimentirati s osnovnim stavom prilago\u0111avanjem \u010dimbenika kao \u0161to su \u0161irina stava, visina kukova<\/strong> ili vrsta hvata (nathvat ili mje\u0161oviti hvat) kako biste prona\u0161li polo\u017eaj koji vam najbolje odgovara. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanite ispred \u0161ipke s utezima sa stopalima otprilike u \u0161irini kukova. Povucite \u0161ipku blizu va\u0161ih potkoljenica (iznad sredine stopala).<\/li>\n\n\n\n<li>Savijte koljena i nagnite se prema naprijed u kukovima kako biste dosegnuli \u0161ipku, dr\u017ee\u0107i le\u0111a prirodno zakrivljena i glavu poravnatu s kralje\u017enicom.<\/li>\n\n\n\n<li>No\u017eni prsti trebali bi biti usmjereni prema naprijed ili malo prema van, a gle\u017enjevi i koljena okrenuti prema van.<\/li>\n\n\n\n<li>Lagano pomaknite ramena ispred \u0161ipke tako da su lopatice pribli\u017eno iznad nje.<\/li>\n\n\n\n<li>Uhvatite \u0161ipku s objema ispru\u017eenim rukama, u nathvatu ili mje\u0161ovitom hvatu (jedna ruka u nathvatu, druga u pothvatu), u \u0161irini ramena. Ruke bi vam trebale biti otprilike u \u0161irini ramena.<\/li>\n\n\n\n<li>Povucite ramena od u\u0161iju, stisnite lopatice zajedno i otvorite prsa.<\/li>\n\n\n\n<li>Anga\u017eirajte svoj core.<\/li>\n<\/ul>\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\">Izvo\u0111enje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakon \u0161to udahnete duboko iz trbuha, anga\u017eirajte mi\u0161i\u0107e nogu, gluteusa i le\u0111a te ravnomjerno gurajte stopala u tlo. Mo\u017eete si to vizualizirati kao da \u017eelite odmaknuti tlo od sebe.<\/li>\n\n\n\n<li>Dok izdi\u0161ete, po\u010dnite podizati \u0161ipku s tla. Ispravite koljena i kukove istovremeno. U zavr\u0161noj fazi izravnajte le\u0111a tako \u0161to \u0107ete stati uspravno.<\/li>\n\n\n\n<li>Putanja \u0161ipke trebala bi i\u0107i usko ispred va\u0161ih nogu.<\/li>\n\n\n\n<li>U gornjem polo\u017eaju stisnite gluteuse, ali izbjegavajte naginjanje unatrag jer biste mogli opteretiti donji dio le\u0111a.<\/li>\n\n\n\n<li>Uz udah po\u010dnite kontrolirano spu\u0161tati \u0161ipku natrag, prate\u0107i istu putanju\u2014 blizu nogu \u2014postupno se vra\u0107aju\u0107i u po\u010detni polo\u017eaj.<\/li>\n\n\n\n<li>\u010cim plo\u010dasti utezi dotaknu tlo, nastavite sa sljede\u0107im ponavljanjem.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1124x750.jpg\" alt=\"Pravilna tehnika izvo\u0111enja mrtvog dizanja\" class=\"wp-image-635563\" title=\"Pravilna tehnika izvo\u0111enja mrtvog dizanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1371569987-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_dodaci_za_vjezbanje_prikladni_za_mrtvo_dizanje\"><\/span>Koji su dodaci za vje\u017ebanje prikladni za mrtvo dizanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za po\u010detak bit \u0107e dovoljna \u0161ipka s utezima. Za druge varijante tako\u0111er mo\u017ee biti korisna razli\u010dita oprema poput bu\u010dica ili girja. Kako napredujete prema ve\u0107im te\u017einama, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/gurtne-zasto-kada-i-kako-ih-koristiti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">gurtne za dizanje utega<\/a> mogu pomo\u0107i u ja\u010danju va\u0161eg hvata,<\/strong> omogu\u0107uju\u0107i vam da izdr\u017eite te\u017ee utege ili izvedete vi\u0161e ponavljanja bez da vam \u0161ipka isklizne iz ruku. U tom smislu, <a href=\"https:\/\/gymbeam.hr\/magnezijeva-kocka-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kreda u prahu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/tekuca-kreda-liquid-chalk-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">teku\u0107a kreda<\/a> tako\u0111er je korisna jer <strong>upija znoj i vlagu s va\u0161ih dlanova,<\/strong> osiguravaju\u0107i \u010dvr\u0161\u0107i hvat na \u0161ipki. Osim toga, kori\u0161tenje <a href=\"https:\/\/gymbeam.hr\/remeni-za-vjezbanje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">gurtne <\/a> pri dizanju velikih te\u017eina mo\u017ee biti korisno. Omotava se oko va\u0161eg struka, \u0161to poma\u017ee <strong>stabilizirati va\u0161 core i donji dio le\u0111a.<\/strong> Samo ju ne zaboravite olabaviti nakon svakog poku\u0161aja.<\/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=\"Koje_su_najcesce_pogreske_u_mrtvom_dizanju\"><\/span>Koje su naj\u010de\u0161\u0107e pogre\u0161ke u mrtvom dizanju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom izvo\u0111enja mrtvog dizanja mogu se napraviti razne pogre\u0161ke, a vjerovali ili ne, one nisu svojstvene samo po\u010detnicima. <strong>\u010cak i iskusni sporta\u0161i grije\u0161e,<\/strong> \u010desto uvjereni u svoju klasi\u010dnu tehniku\u200b. Jednostavno oslanjanje na svoj osje\u0107aj nije dovoljno; mo\u017ee biti korisno da va\u0161u tehniku \u200b\u200bprocijeni trener ili barem iskusniji prijatelj. Tako\u0111er mo\u017eete zamoliti nekoga da vas snimi svojim mobitelom, \u0161to \u0107e vam omogu\u0107iti da analizirate svoju tehniku \u200b\u200bmrtvog dizanja i <strong>vidite odnosi li se neka od sljede\u0107ih pogre\u0161aka na vas.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/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><strong>Zaokru\u017eivanje le\u0111a:<\/strong> Ovo je naj\u010de\u0161\u0107a pogre\u0161ka koja pove\u0107ava rizik od preoptere\u0107enja donjeg dijela le\u0111a. Iznimka su iskusni powerlifteri, kojima blago zaobljenje le\u0111a mo\u017ee pomo\u0107i u dizanju ve\u0107ih utega na natjecanjima. Me\u0111utim, kao op\u0107e pravilo, sigurnije je izvoditi mrtvo dizanje uz zadr\u017eavanje prirodne zakrivljenosti kralje\u017enice. Stoga je bolje dizati manju te\u017einu pravilnom tehnikom nego dizati vi\u0161e s le\u0111ima koja podsje\u0107aju na luk.<\/li>\n\n\n\n<li><strong>Nedovoljna aktivacija corea:<\/strong> Neanga\u017eirani core mo\u017ee dovesti do nestabilnosti i preoptere\u0107enja donjeg dijela le\u0111a.<\/li>\n\n\n\n<li><strong>\u0160ipka postavljena daleko od potkoljenica:<\/strong> Kada je \u0161ipka postavljena dalje od tijela, a ne izravno iznad stopala, to mo\u017ee pove\u0107ati optere\u0107enje donjeg dijela le\u0111a i smanjiti u\u010dinkovitost dizanja.<\/li>\n\n\n\n<li><strong>Prsa gurnuta prema dolje i ramena okrenuta prema naprijed:<\/strong> To mo\u017ee dovesti do zaokru\u017eivanja srednjeg i gornjeg dijela le\u0111a, \u0161to negativno utje\u010de na u\u010dinkovitost vje\u017ebe.<\/li>\n\n\n\n<li><strong>Previ\u0161e naginjanja naprijed ili unatrag:<\/strong> Oba slu\u010daja negativno utje\u010du na tehniku \u200b\u200bvje\u017ebe, smanjuju\u0107i va\u0161 potencijal snage.<\/li>\n\n\n\n<li><strong>Nedovoljna anga\u017eiranost mi\u0161i\u0107a donjeg dijela tijela:<\/strong> Mnogi ljudi se prvenstveno oslanjaju na le\u0111ne mi\u0161i\u0107e za podizanje utega, \u0161to nije idealno. Pravilna aktivacija gluteusa i bedara osigurava ravnomjernu raspodjelu optere\u0107enja.<\/li>\n\n\n\n<li><strong>Nepravilna \u0161irina hvata i polo\u017eaj stopala:<\/strong> Nepravilan polo\u017eaj stopala ili kori\u0161tenje pre\u0161irokog ili preuskog hvata mo\u017ee poremetiti biomehaniku pokreta. To mo\u017ee pove\u0107ati rizik od ozljeda i ote\u017eati u\u010dinkovito izvo\u0111enje vje\u017ebe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1124x749.jpg\" alt=\"Prednosti rumunjskog mrtvog dizanja\" class=\"wp-image-635580\" title=\"Prednosti rumunjskog mrtvog dizanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1392963845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mrtvo_dizanje_u_vasem_planu_treninga\"><\/span>Mrtvo dizanje u va\u0161em planu treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mrtvo dizanje je slo\u017eena vje\u017eba koja uklju\u010duje ne samo donji dio tijela, ve\u0107 i ruke i le\u0111a. Stoga je va\u017eno pa\u017eljivo<strong> razmotriti koliko \u010desto bi ga trebalo uklju\u010diti u svoju rutinu vje\u017ebanja.<\/strong> Svakodnevno izvo\u0111enje mrtvog dizanja nije preporu\u010dljivo jer mo\u017ee dovesti do preoptere\u0107enja uklju\u010denih mi\u0161i\u0107nih skupina. Me\u0111utim, ako ga izvodite samo jednom mjese\u010dno, mo\u017eda ne\u0107ete u potpunosti iskoristiti prednosti ili primijetiti napredak u smislu snage i rasta mi\u0161i\u0107a. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/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><strong>U\u010destalost vje\u017ebanja:<\/strong> Uklju\u010dite mrtvo dizanje u svoju rutinu 1 &#8211; 2 puta tjedno, ovisno o tome koliko \u010desto vje\u017ebate. Dobro se uklapa u vje\u017ebe za cijelo tijelo ili ga mo\u017eete dodati treninzima usmjerenim na <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">noge<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">gluteuse<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">le\u0111a<\/a>.<\/li>\n\n\n\n<li><strong>Broj serija:<\/strong> Preporu\u010duje se izvesti 4 &#8211; 6 serija.<\/li>\n\n\n\n<li><strong>Odmor izme\u0111u serija:<\/strong> Uzmite 1 &#8211; 3 minute pauze izme\u0111u svake serije i do 4 minute za ve\u0107e utege usmjerene na snagu.<\/li>\n\n\n\n<li><strong>Broj ponavljanja<\/strong> (ovisno o va\u0161im ciljevima):<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>Rast snage:<\/strong> Izvedite 2 \u2013 6 ponavljanja s velikim utezima (80 \u2013 95 % va\u0161eg maksimuma u jednom ponavljanju).<\/li>\n\n\n\n<li><strong>Izgradnja mi\u0161i\u0107a, mr\u0161avljenje:<\/strong> Izvedite 8 \u2013 12 ponavljanja s utezima koji odgovaraju 60 \u2013 80 % va\u0161eg maksimuma u jednom ponavljanju.<\/li>\n\n\n\n<li><strong>Izdr\u017eljivost mi\u0161i\u0107a:<\/strong> Vi\u0161e od 15 ponavljanja s te\u017einama ispod 60 % va\u0161eg maksimuma u jednom ponavljanju.<\/li>\n<\/ol>\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>Mo\u017eete saznati vi\u0161e o tome koliko ponavljanja trebate izvesti na temelju svojih ciljeva u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Koliko ponavljanja trebate u\u010diniti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu?<\/strong><\/a><\/li>\n\n\n\n<li>\u017delite li izraditi vlastiti plan treninga, detaljan vodi\u010d mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako slo\u017eiti kvalitetan plan treninga u teretani?<\/a><\/strong><\/li>\n<\/ul>\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\">Prednosti najboljih varijacija mrtvog dizanja<\/h3>\n\n\n\n<p>Klasi\u010dno mrtvo dizanje s utegom temeljna je vje\u017eba s kojom nikada ne mo\u017eete pogrije\u0161iti. No, ako \u017eelite <strong>za\u010diniti svoj trening, vi\u0161e se fokusirati na ja\u010danje gluteusa ili raditi na odre\u0111enoj fazi pokreta<\/strong>, mo\u017eete uklju\u010diti neku od drugih u\u010dinkovitih varijanti ove vje\u017ebe.<\/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><strong>Klasi\u010dno mrtvo dizanje:<\/strong> Poma\u017ee u izgradnji ukupne snage tijela, posebno ja\u010daju\u0107i bedra, gluteuse i le\u0111a.<\/li>\n\n\n\n<li><strong>Mrtvo dizanje sa hex \u0161ipkom:<\/strong> Zahvaljuju\u0107i ergonomskom dr\u017eanju, smanjuje pritisak na donji dio le\u0111a i omogu\u0107uje u\u010dinkovitiju raspodjelu optere\u0107enja, \u010dine\u0107i ga nje\u017enijim za cijeli mi\u0161i\u0107no-ko\u0161tani sustav.<\/li>\n\n\n\n<li><strong>Mrtvo dizanje s povi\u0161enja:<\/strong> Stajanje na <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plo\u010dastom utegu<\/a> pove\u0107ava raspon pokreta u donjoj fazi. To dovodi do intenzivnijeg anga\u017emana i ja\u010danja mi\u0161i\u0107a donjeg dijela le\u0111a. Idealan je za pojedince koji \u017eele pobolj\u0161ati donju fazu mrtvog dizanja.<\/li>\n\n\n\n<li><strong>Mrtvo dizanje s elasti\u010dnim trakama:<\/strong> <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Elasti\u010dna traka<\/a> dodaje dodatni otpor, osobito u gornjoj fazi dizanja. To poma\u017ee pove\u0107ati anga\u017eman mi\u0161i\u0107a tijekom ove faze, \u0161to je slaba to\u010dka za mnoge pojedince.<\/li>\n\n\n\n<li><strong>Sumo mrtvo dizanje:<\/strong> Sa \u0161irokim stavom, zahva\u0107a unutarnju stranu bedara i gluteuse. Tako\u0111er je nje\u017enije prema donjem dijelu le\u0111a.<\/li>\n\n\n\n<li><strong>Jefferson mrtvo dizanje:<\/strong> Neravnomjerna raspodjela te\u017eine poti\u010de ve\u0107i anga\u017eman corea, poma\u017eu\u0107i njenom ja\u010danju. U usporedbi s klasi\u010dnim mrtvim dizanjem, manje optere\u0107uje donji dio le\u0111a.<\/li>\n\n\n\n<li><strong>Rumunjsko mrtvo dizanje, mrtvo dizanje s uko\u010denim nogama:<\/strong> Ove varijacije stavljaju ve\u0107i naglasak na gluteuse i stra\u017enje lo\u017ee, \u0161to ih \u010dini vrlo u\u010dinkovitima za izgradnju snage u tim mi\u0161i\u0107nim skupinama.<\/li>\n\n\n\n<li><strong>Suitcase mrtvo dizanje s girjama:<\/strong> Kori\u0161tenje dviju <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">girja<\/a> anga\u017eira core i duboke stabiliziraju\u0107e mi\u0161i\u0107e intenzivnije, poma\u017eu\u0107i u pobolj\u0161anju ravnote\u017ee i ukupne snage.<\/li>\n\n\n\n<li><strong>Jednono\u017eno mrtvo dizanje:<\/strong> Omogu\u0107uje vam da radite na svakoj nozi pojedina\u010dno, \u0161to poma\u017ee u sprje\u010davanju mi\u0161i\u0107ne neravnote\u017ee. U isto vrijeme testira va\u0161e vje\u0161tine odr\u017eavanja ravnote\u017ee.<\/li>\n\n\n\n<li><strong>Rumunjsko mrtvo dizanje u B-stavu:<\/strong> Poma\u017ee u boljem ciljanju gluteusa i stra\u017enjih lo\u017ea. Dodatna prednost je u tome \u0161to se mo\u017eete usredoto\u010diti na rad svake noge pojedina\u010dno.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1124x749.jpg\" alt=\"Najbolje varijante mrtvog dizanja\" class=\"wp-image-635596\" title=\"Najbolje varijante mrtvog dizanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1447643168-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najucinkovitije_varijante_mrtvog_dizanja\"><\/span>Naju\u010dinkovitije varijante mrtvog dizanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vas smo pripremili popis najboljih varijanti mrtvog dizanja s utezima. Za svaku varijantu prona\u0107i \u0107ete<strong> odgovaraju\u0107u formu kao i uobi\u010dajene pogre\u0161ke.<\/strong> Me\u0111utim, imajte na umu osnovna pravila za pravilnu tehniku \u200b\u200bmrtvog dizanja, koja su navedena iznad. Ovisno o varijanti koju \u0107ete izvoditi, pripremite <a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0161ipku<\/a> s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plo\u010dastim utezima<\/a>, <a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dne trake<\/a>, <a href=\"https:\/\/gymbeam.hr\/neoprenska-bucica-hex-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dice <\/a>, ili <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">girje<\/a>. <a href=\"https:\/\/gymbeam.hr\/gurtne-i-kuke\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Gurtne za dizanje utega<\/a> tako\u0111er mogu biti korisne za mrtvo dizanje, jer podr\u017eavaju va\u0161 hvat, posebno kada podi\u017eete te\u0161ke utege ili radite vi\u0161e ponavljanja. Za velike te\u017eine \u010desto se preporu\u010duje kori\u0161tenje <a href=\"https:\/\/gymbeam.hr\/remeni-za-vjezbanje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">gurtne<\/a> jer poma\u017ee stabilizirati va\u0161 core.<\/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. Mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke s utezima sa stopalima otprilike u \u0161irini kukova. No\u017eni prsti trebali bi biti usmjereni prema naprijed. Savijte koljena i spustite kukove kako biste dosegnuli \u0161ipku, osiguravaju\u0107i da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam je glava u ravnini s kralje\u017enicom. Zatim uhvatite \u0161ipku objema rukama nathvatom ili mje\u0161ovitim hvatom ako je te\u017eina velika (jedna ruka u nathvatu, druga u pothvatu). \u0160irina hvata trebala bi biti otprilike u \u0161irini ramena ili malo \u0161ire.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i dok izdi\u0161ete postupno se uspravite aktiviraju\u0107i bedrene i glutealne mi\u0161i\u0107e. Najprije ispravite koljena, a zatim lagano uspravite torzo. \u0160ipka bi se trebala primaknuti blizu va\u0161ih nogu na putu prema gore. Zatim kontrolirajte pokret dok spu\u0161tate \u0161ipku natrag na tlo du\u017e iste putanje. \u010cim plo\u010dasti utezi dotaknu tlo, odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Klasicky-mrtvy-tah.gif\" alt=\"Kako izvoditi mrtvo dizanje?\" class=\"wp-image-635676\" title=\"Kako izvoditi mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Mrtvo dizanje sa hex \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite u sredinu <a href=\"https:\/\/gymbeam.hr\/trap-bar-lifter-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">hex \u0161ipke<\/a> s utezima, sa stopalima otprilike u \u0161irini kukova. No\u017eni prsti trebali bi biti usmjereni prema naprijed. Savijte koljena i spustite kukove kako biste dosegnuli \u0161ipku, osiguravaju\u0107i da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam je glava u ravnini s kralje\u017enicom. Zatim objema rukama uhvatite ru\u010dke s vanjske strane bedara.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i dok izdi\u0161ete postupno se uspravite aktiviraju\u0107i bedrene i glutealne mi\u0161i\u0107e. Najprije ispravite koljena, a zatim lagano uspravite torzo. \u0160ipka bi se trebala primaknuti blizu va\u0161ih nogu na putu prema gore. Zatim kontrolirajte pokret dok spu\u0161tate \u0161ipku natrag na tlo du\u017e iste putanje. \u010cim plo\u010dasti utezi dotaknu tlo, odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-s-trapbarom.gif\" alt=\"Kako izvoditi mrtvo dizanje sa hex \u0161ipkom?\" class=\"wp-image-635708\" title=\"Kako izvoditi mrtvo dizanje sa hex \u0161ipkom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Mrtvo dizanje s povi\u0161enja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke s utezima, polo\u017eite <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plo\u010dasti uteg<\/a> na tlo i stanite na njega (\u0161to je te\u017ei, tj. vi\u0161i uteg, to je ve\u0107a visina za izvo\u0111enje). No\u017eni prsti trebali bi biti usmjereni prema naprijed. Savijte koljena i spustite kukove kako biste dosegnuli \u0161ipku, osiguravaju\u0107i da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam je glava u ravnini s kralje\u017enicom. Zatim uhvatite \u0161ipku s obje ruke koriste\u0107i nathvat ili mje\u0161oviti hvat. \u0160irina hvata trebala bi biti otprilike u \u0161irini ramena ili malo \u0161ire.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i dok izdi\u0161ete postupno se uspravite aktiviraju\u0107i bedrene i glutealne mi\u0161i\u0107e. Najprije ispravite koljena, a zatim lagano uspravite torzo. \u0160ipka bi se trebala primaknuti blizu va\u0161ih nogu na putu prema gore. Zatim kontrolirajte pokret dok spu\u0161tate \u0161ipku natrag na tlo du\u017e iste putanje. \u010cim plo\u010dasti utezi dotaknu tlo, odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Deficit-deadlift.gif\" alt=\"Kako izvoditi mrtvo dizanje s povi\u0161enja?\" class=\"wp-image-635628\" title=\"Kako izvoditi mrtvo dizanje s povi\u0161enja?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Lebde\u0107e mrtvo dizanje s povi\u0161enja<\/h5>\n\n\n\n<p>Vje\u017ebu izvodite na isti na\u010din, ali s jednom klju\u010dnom razlikom: u donjoj fazi ne dopustite da \u0161ipka dotakne tlo. Umjesto toga, spu\u0161tajte \u0161ipku dok ne budu samo nekoliko centimetara iznad poda, a zatim odmah nastavite sa sljede\u0107im ponavljanjem<\/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\">4. Mrtvo dizanje s elasti\u010dnom trakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Pripremite \u0161ipku s utezima i duga\u010dku<a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dnu traku<\/a> s petljom (mo\u017eete izabrati traku s <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">niskom<\/a>, <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-2-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">srednjom<\/a>, ili <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-4-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">visokom razinom otpora<\/a> ovisno o va\u0161oj preferenciji). Uhvatite oba kraja trake i postavite je preko sredine \u0161ipke, paze\u0107i da polovica trake visi ispred \u0161ipke, a druga polovica iza nje. Sredi\u0161te trake treba po\u010divati \u200b\u200bna tlu ispod \u0161ipke. Stanite na traku, u\u010dvrstite je s obje noge. Savijte koljena i spustite kukove kako biste dosegnuli \u0161ipku, dr\u017ee\u0107i le\u0111a u prirodnoj zakrivljenosti i glavu poravnatu s kralje\u017enicom. Zatim uhvatite \u0161ipku preko otporne trake i pri\u010dvrstite je na to\u010dkama dr\u017eanja.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i dok izdi\u0161ete postupno se uspravite aktiviraju\u0107i bedrene i glutealne mi\u0161i\u0107e. Najprije ispravite koljena, a zatim lagano uspravite torzo. \u0160ipka bi se trebala primaknuti blizu va\u0161ih nogu na putu prema gore. Zatim kontrolirajte pokret dok spu\u0161tate \u0161ipku natrag na tlo du\u017e iste putanje. \u010cim plo\u010dasti utezi dotaknu tlo, odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-s-gumou.gif\" alt=\"Kako izvesti mrtvo dizanje s elasti\u010dnom trakom?\" class=\"wp-image-635855\" title=\"Kako izvesti mrtvo dizanje s elasti\u010dnom trakom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke s <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plo\u010dastim utezima<\/a>, sa stopalima postavljenim \u0161ire od \u0161irine ramena. No\u017eni prsti i koljena trebaju biti usmjereni prema van. Savijte koljena i spustite kukove kako biste dosegnuli \u0161ipku, osiguravaju\u0107i da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam je glava u ravnini s kralje\u017enicom. Zatim uhvatite \u0161ipku objema rukama nathvatom ili mje\u0161ovitim hvatom (jedna ruka u nathvatu, druga u pothvatu). \u0160irina hvata trebala bi biti otprilike u \u0161irini ramena ili malo u\u017ea.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i dok izdi\u0161ete postupno se uspravite aktiviraju\u0107i bedrene i glutealne mi\u0161i\u0107e. Najprije ispravite koljena, a zatim lagano uspravite torzo. \u0160ipka bi se trebala primaknuti blizu va\u0161ih nogu na putu prema gore. Zatim odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Sumo-mrtvy-tah.gif\" alt=\"Kako izvesti sumo mrtvo dizanje?\" class=\"wp-image-635756\" title=\"Kako izvesti sumo mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Sumo mrtvo dizanje s bu\u010dicama<\/h5>\n\n\n\n<p>Umjesto \u0161ipke za sumo mrtvo dizanje mo\u017eete koristiti i dvije <a href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dice<\/a>, dr\u017ee\u0107i ih ravno rukama ispred kukova. Utege mo\u017eete postaviti jedan nasuprot drugome ili dr\u017eati bu\u010dice tako da su ru\u010dke paralelne. Odatle izvodite vje\u017ebu 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<h3 class=\"wp-block-heading\">6. Jefferson mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong>Stanite iznad optere\u0107ene \u0161ipke tako da se nalazi izme\u0111u va\u0161ih nogu. Stavite jednu nogu ispred \u0161ipke, a drugu iza nje, s prstima okrenutim malo prema van. Va\u0161 stav trebao bi biti otprilike u \u0161irini ramena ili malo \u0161iri. Savijte koljena i spustite kukove, osiguravaju\u0107i da va\u0161a le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam je glava poravnata s kralje\u017enicom. Uhvatite \u0161ipku s obje ruke koriste\u0107i nathvat ili mje\u0161oviti hvat. \u0160irina hvata trebala bi biti otprilike u \u0161irini ramena ili malo \u0161ire.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite, uklju\u010dite bedrene i glutealne mi\u0161i\u0107e i dok izdi\u0161ete postupno se uspravite. Prvo ispravite koljena, a zatim glatko podignite torzo. \u0160ipka se pomi\u010de izme\u0111u va\u0161ih nogu, dr\u017ee\u0107i se uz va\u0161e tijelo dok se podi\u017ee. Nakon dovr\u0161etka pokreta, odmah nastavite sa sljede\u0107im ponavljanjem. Nakon \u0161to ste zavr\u0161ili cijeli set, promijenite nogu: nogu koja je bila iza \u0161ipke stavite naprijed i obrnuto.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontrolirani pokreti, neravnomjerna raspodjela te\u017eine izme\u0111u prednjeg i stra\u017enjeg stopala, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Jefferson-deadlift.gif\" alt=\"Kako izvesti Jefferson mrtvo dizanje?\" class=\"wp-image-635644\" title=\"Kako izvesti Jefferson mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Rumunjsko mrtvo dizanje \u2013 RDL (Romanian Deadlift)<\/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 koriste\u0107i nathvat, otprilike u \u0161irini ramena. Ispravite tijelo, podignite \u0161ipku od tla i dr\u017eite je ispru\u017eenih ruku ispred bedara.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok udi\u0161ete, gurnite kukove prema natrag, lagano savijte koljena i nagnite se prema naprijed u kontroliranom pokretu. Usredoto\u010dite se na dr\u017eanje \u0161ipke blizu nogu dok se kre\u0107e prema dolje. Nastojte spustiti \u0161ipku otprilike na razinu gle\u017enja, ali uvijek pazite da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam glava ostane u ravnini s kralje\u017enicom. Zatim, koriste\u0107i kontrakciju stra\u017enjih lo\u017ea i gluteusa, izdahnite i uspravite se. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontroliran i pokreti, ograni\u010deni raspon pokreta.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Rumunsky-mrtvy-tah.gif\" alt=\"Kako izvesti rumunjsko dizanje?\" class=\"wp-image-635724\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Mrtvo dizanje s uko\u010denim nogama<\/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 koriste\u0107i nethvat, otprilike u \u0161irini ramena. Ispravite tijelo, podignite \u0161ipku od tla i dr\u017eite je ispru\u017eenih ruku ispred bedara. Mo\u017eete lagano saviti koljena, ali kada ste u polo\u017eaju, zaklju\u010dajte ih i zadr\u017eite taj polo\u017eaj tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i gurnite kukove prema natrag dok se kontrolirano naginjete prema naprijed. Usredoto\u010dite se na dr\u017eanje \u0161ipke blizu nogu dok se kre\u0107e prema dolje. Nastojte spustiti \u0161ipku to\u010dno iznad gle\u017enjeva, ali uvijek pazite da vam le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam glava ostane u ravnini s kralje\u017enicom. Zatim, koriste\u0107i kontrakciju stra\u017enjih lo\u017ea i gluteusa, izdahnite i uspravite se. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, pretjerano savijanje koljena, zaokru\u017eivanje le\u0111a, nekontroliran i pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/stiff.gif\" alt=\"Kako izvesti mrtvo dizanje s uko\u010denim nogama?\" class=\"wp-image-635740\" title=\"Kako izvesti mrtvo dizanje s uko\u010denim nogama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Suitcase mrtvo dizanje s girjama<\/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. Uhvatite dvije <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">girje<\/a> i stavite ih na vanjsku stranu stopala. Savijte koljena i spustite kukove, osiguravaju\u0107i da va\u0161a le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam glava ostane u ravnini s kralje\u017enicom. Uhvatite svaku girju za ru\u010dku svakom rukom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> izdahnite i glatko se uspravite zahva\u0107aju\u0107i bedrene i glutealne mi\u0161i\u0107e dok podi\u017eete girje kako biste dosegnuli vanjsku stranu bedara s ispravljenim rukama. Njihova putanja kretanja trebala bi biti blizu va\u0161ih nogu. Nakon \u0161to do\u0111ete u uspravni polo\u017eaj, udahnite i zatim kontrolirajte spu\u0161tanje dok spu\u0161tate girje natrag na tlo. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, neravnomjerna raspodjela te\u017eine izme\u0111u stopala, naginjanje naprijed na prste, nekontrolirani pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Kettlebell-suitcase-deadlift.gif\" alt=\"Kako izvesti suitcase mrtvo dizanje s girjama?\" class=\"wp-image-635660\" title=\"Kako izvesti suitcase mrtvo dizanje s girjama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Jednono\u017eno rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite uspravno sa stopalima jedno pored drugog. Dr\u017eite girju u jednoj ruci, dr\u017ee\u0107i je malo ispred svog bedra. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijelom stopalu noge na kojoj stojite. Ako girju dr\u017eite u desnoj ruci, va\u0161a staja\u0107a noga bit \u0107e va\u0161a lijeva. Dr\u017eite le\u0111a u njihovoj prirodnoj zakrivljenosti, a glavu poravnajte s kralje\u017enicom tijekom cijelog pokreta.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Prebacite te\u017einu na nogu kojom stojite i koja treba biti blago savijena u koljenu. Udahnite dok se naginjete naprijed, ispru\u017eite drugu nogu ravno unatrag dok spu\u0161tate girju prema tlu. Nije potrebno da va\u0161e tijelo postane paralelno s tlom u donjoj fazi; umjesto toga, usredoto\u010dite se na odr\u017eavanje ravnote\u017ee, zadr\u017eavanje prirodne zakrivljenosti le\u0111a i anga\u017eiranje gluteusa i stra\u017enjih lo\u017ea. Izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Nakon \u0161to zavr\u0161ite cijelu seriju, zamijenite noge.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, gubitak ravnote\u017ee, nekontroliran i pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Mrtvy-tah-na-1-nohe-s-kettlebellom.gif\" alt=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\" class=\"wp-image-635692\" title=\"Kako izvesti jednono\u017eno rumunjsko mrtvo dizanje?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Rumunjsko mrtvo dizanje u B-stavu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Dr\u017eite <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dicu<\/a> u svakoj ruci, dr\u017ee\u0107i ih uz bedra dok stojite uspravno. Postavite jednu nogu nekoliko centimetara ispred druge, zatim savijte koljeno stra\u017enje noge i podignite petu. Prebacite te\u017einu na prednju nogu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i po\u010dnite polako gurati kukove unatrag, naginju\u0107i se naprijed dok le\u0111a dr\u017eite prirodno zakrivljenima. U isto vrijeme spustite bu\u010dice uz noge. Nije potrebno da va\u0161e tijelo postane paralelno s tlom u donjoj fazi. Prvenstveno se usredoto\u010dite na odr\u017eavanje ravnote\u017ee, o\u010duvanje prirodne zakrivljenosti le\u0111a i aktiviranje gluteusa i stra\u017enjih lo\u017ea. Zatim izdahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i odmah nastavite sa sljede\u0107im ponavljanjem. Nakon \u0161to zavr\u0161ite cijelu seriju, promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, nekontroliran i pokreti.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Bstance-rumun.gif\" alt=\"Kako izvesti rumunjsko mrtvo dizanje u B-stavu?\" class=\"wp-image-635612\" title=\"Kako izvesti rumunjsko mrtvo dizanje u B-stavu?\"\/><\/figure>\n<\/div>\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>Kolekciju u\u010dinkovitih vje\u017ebi za gluteuse i noge mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>9 najboljih vje\u017ebi za gluteuse i noge<\/strong><\/a><\/li>\n\n\n\n<li>Ako se \u017eelite vi\u0161e usredoto\u010diti na ja\u010danje bedara i listova, pogledajte vje\u017ebe u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">9 najboljih vje\u017ebi za bedra i listove<\/a><\/strong><\/li>\n\n\n\n<li>Ako \u017eelite poraditi na stra\u017enjim lo\u017eama, ne smijete propustiti \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">8 najboljih vje\u017ebi za stra\u017enje lo\u017ee: Kako oja\u010dati stra\u017enju stranu bedara?<\/a><\/strong><\/li>\n\n\n\n<li>Jo\u0161 jedna u\u010dinkovita vje\u017eba za donji dio tijela je \u010du\u010danj. Kako ga pravilno izvoditi mo\u017eete saznati u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u010cu\u010dnjevi: Prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijante za dom i teretanu<\/a><\/strong><\/li>\n\n\n\n<li>Ne mo\u017eemo zaobi\u0107i ni iskorake koje mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijanti<\/a><\/strong><\/li>\n\n\n\n<li>Potisci kukovima tako\u0111er su odli\u010dni za treniranje gluteusa i bedara. Sve potrebne informacije o njima mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako pravilno izvoditi potisak kukovima za savr\u0161ene gluteuse? Top 6 varijanti<\/strong><\/a><\/li>\n\n\n\n<li>Svoju vje\u017ebu za gornji dio tijela mo\u017eete osmisliti pomo\u0107u \u010dlanaka o vje\u017ebama za <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ramena<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">le\u0111a<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prsa<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">trbu\u0161ne mi\u0161i\u0107e<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bicepse<\/a>,<\/strong> ili<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tricepse<\/a>.<\/strong><\/li>\n\n\n\n<li>Zanima vas kako pravilno odabrati utege za trening? Vi\u0161e o tome mo\u017eete saznati u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?<\/a><\/strong><\/li>\n\n\n\n<li>Poku\u0161avate li dobiti mi\u0161i\u0107e, ali nemate sre\u0107e? Onda ne smijete propustiti na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/a><\/strong><\/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>Mrtvo dizanje spada me\u0111u naju\u010dinkovitije vje\u017ebe za donji dio tijela, ali tako\u0111er poma\u017ee u izgradnji jakih le\u0111a i corea. Ako ga uklju\u010dite u svoj plan treninga, s vremenom mo\u017eete o\u010dekivati \u200b\u200bniz prednosti. Bilo da se radi o j<strong>a\u010dem tijelu, isklesanim le\u0111ima, zaobljenijim gluteusima ili pobolj\u0161anom dr\u017eanju<\/strong>, izvo\u0111enje mrtvog dizanja svakako se isplati. I ne morate se dr\u017eati samo osnovne varijante; sumo, rumunjsko ili mrtvo dizanje s girjama tako\u0111er su vrlo u\u010dinkoviti. Ove varijante mogu za\u010diniti va\u0161 trening i, ovisno o va\u0161em izboru, pomo\u0107i vam da se vi\u0161e usredoto\u010dite na gluteuse ili odre\u0111ene faze mrtvog dizanja. Koju biste varijantu mrtvog dizanja isprobali? Recite nam u komentarima!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i nau\u010dili ste ne\u0161to novo, slobodno ga podijelite sa svojim prijateljima kako bi i oni savladali tehniku \u200b\u200bmrtvog dizanja!<\/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\/poboljsanje-performansi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>Mrtvo dizanje \u0107e vam pomo\u0107i da izgradite sna\u017eno tijelo i radite na svojim le\u0111ima, gluteusima i nogama! U ovom \u010dlanku mogu se na\u0107i savjeti o tome kako to u\u010diniti ispravno, zajedno s najboljim varijantama.<\/p>\n","protected":false},"author":129,"featured_media":635499,"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":[6404,6416,6944,7256],"filter_section":[],"filter_attribute":[13014,13017,13018,13025,13026],"class_list":{"0":"post-639167","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbanje-hr","9":"tag-vjezbe-za-noge-hr","10":"tag-mrtvo-dizanje-hr","11":"tag-trening-snage-hr","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-cviky-na-nohy","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-spravna-technika-cvicenia","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mrtvo dizanje: Prednosti, pravilna tehnika i njegove naju\u010dinkovitije varijacije - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je mrtvo dizanje, koje su njegove prednosti i kako ga pravilno izvoditi? Ono poma\u017ee u izgradnji snage i mi\u0161i\u0107ne mase. Najbolje varijante su klasi\u010dno, sumo ili rumunjsko mrtvo dizanje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mrtvo dizanje: Prednosti, pravilna tehnika i njegove naju\u010dinkovitije varijacije - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to je mrtvo dizanje, koje su njegove prednosti i kako ga pravilno izvoditi? Ono poma\u017ee u izgradnji snage i mi\u0161i\u0107ne mase. 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