{"id":640626,"date":"2024-11-22T15:13:52","date_gmt":"2024-11-22T14:13:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=640626"},"modified":"2024-11-22T15:13:55","modified_gmt":"2024-11-22T14:13:55","slug":"4-najbolje-vjezbe-za-formiranje-bedrenih-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/","title":{"rendered":"12 najboljih vje\u017ebi za donji dio le\u0111a"},"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\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#Koja_je_svrha_misica_donjeg_dijela_leda\" title=\"Koja je svrha mi\u0161i\u0107a donjeg dijela le\u0111a?\">Koja je svrha mi\u0161i\u0107a donjeg dijela le\u0111a?<\/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\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#Zasto_biste_trebali_ojacati_donji_dio_leda\" title=\"Za\u0161to biste trebali oja\u010dati donji dio le\u0111a?\">Za\u0161to biste trebali oja\u010dati donji dio le\u0111a?<\/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\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#Kako_ojacati_donji_dio_leda\" title=\"Kako oja\u010dati donji dio le\u0111a?\">Kako oja\u010dati donji dio le\u0111a?<\/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\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#12_najboljih_vjezbi_za_donji_dio_leda\" title=\"12 najboljih vje\u017ebi za donji dio le\u0111a\">12 najboljih vje\u017ebi za donji dio le\u0111a<\/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\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#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-6\" href=\"https:\/\/gymbeam.hr\/blog\/4-najbolje-vjezbe-za-formiranje-bedrenih-misica\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kada govorimo o donjem dijelu le\u0111a, to je obi\u010dno u kontekstu boli ili drugih problema vezanih uz ovo podru\u010dje. Me\u0111utim, bolovi u donjem dijelu le\u0111a \u010desto su uzrokovani <strong>slabo\u0161\u0107u ili, obrnuto, preoptere\u0107enjem mi\u0161i\u0107a neodgovaraju\u0107im vje\u017ebama.<\/strong> Zato je va\u017eno znati idealne vje\u017ebe za ja\u010danje donjeg dijela le\u0111a koje mogu pomo\u0107i u pravilnom dr\u017eanju i boljoj stabilnosti. Osim toga, ovaj proaktivni pristup mo\u017ee pomo\u0107i u sprje\u010davanju boli u ovoj regiji. U dana\u0161njem \u010dlanku otkrit \u0107ete <strong>kako u\u010dinkovito oja\u010dati mi\u0161i\u0107e donjeg dijela le\u0111a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_svrha_misica_donjeg_dijela_leda\"><\/span>Koja je svrha mi\u0161i\u0107a donjeg dijela le\u0111a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Donji dio le\u0111a nosi zna\u010dajan dio te\u017eine gornjeg dijela tijela. Sastoji se od <strong>lumbalnog dijela kralje\u017enice<\/strong> (pet kralje\u0161aka s intervertebralnim diskovima), koji na mjestu dr\u017ee potporne strukture, osobito ligamenti i mi\u0161i\u0107i. Najva\u017eniji od njih su <strong>spinalni erektori<\/strong> (<em>erector spinae<\/em>), <strong>quadratus lumborum<\/strong> (<em>musculus quadratus lumborum<\/em>), <strong>psoas major<\/strong> (<em>musculus psoas major<\/em>) i <strong>multifidi<\/strong> (<em>multifidus spinae<\/em>), \u0161to su mi\u0161i\u0107i koji se nalaze uz lumbalnu kralje\u017enicu. <sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Funkcija lumbalnih mi\u0161i\u0107a klju\u010dna je za <strong>potporu i stabilizaciju kralje\u017enice<\/strong> te odr\u017eavanje <strong>pravilnog dr\u017eanja.<\/strong> Lumbalni mi\u0161i\u0107i sudjeluju u istezanju kralje\u017enice (ekstenzija), bo\u010dnim savijanjima (lateralna fleksija), savijanjima prema naprijed (fleksija), savijanjima unazad (ekstenzija) i rotacijama. Dodatno, multifidi su, uz mi\u0161i\u0107e corea, dio <strong>dubokog stabilizacijskog sustava kralje\u017enice<\/strong> <strong>(DSS)<\/strong> koji je va\u017ean za odr\u017eavanje uspravnog stava tijekom svih aktivnosti (sjedenje, hodanje, tr\u010danje, vje\u017ebanje). Ako bilo koji od mi\u0161i\u0107a u DSS-u oslabi, to mo\u017ee dovesti do mi\u0161i\u0107ne neravnote\u017ee, \u0161to \u010desto rezultira uko\u010deno\u0161\u0107u ili bolovima u le\u0111ima. <sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/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=\"Zasto_biste_trebali_ojacati_donji_dio_leda\"><\/span>Za\u0161to biste trebali oja\u010dati donji dio le\u0111a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkcije lumbalnih mi\u0161i\u0107a isti\u010du njihovu<strong> vitalnu ulogu u odr\u017eavanju pravilnog dr\u017eanja, bilo da sjedite, tr\u010dite ili di\u017eete te\u0161ke utege u teretani.<\/strong> Stoga ja\u010danje tih mi\u0161i\u0107a mo\u017ee sprije\u010diti bolove i druge probleme s le\u0111ima, kao i smanjiti rizik od ozljeda tijekom sporta. Dobro razvijeni mi\u0161i\u0107i donjeg dijela le\u0111a slu\u017ee kao <strong>za\u0161titni \u0161tit, \u010duvaju\u0107i ovo klju\u010dno podru\u010dje<\/strong>. Zato ih ne biste trebali zanemariti u svojim trening rutinama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate problema s le\u0111ima i niste sigurni koji je uzrok, \u010dlanak \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njeno uklanjanje<\/a><\/strong>\u201d mo\u017ee vam pomo\u0107i da otkrijete temeljni problem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg\" alt=\"Ja\u010danje donjeg dijela le\u0111a\" class=\"wp-image-636685\" title=\"Ja\u010danje donjeg dijela le\u0111a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ojacati_donji_dio_leda\"><\/span>Kako oja\u010dati donji dio le\u0111a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lumbalni mi\u0161i\u0107i anga\u017eiraju se tijekom raznih vje\u017ebi, posebno onih koje ciljaju gluteuse ili core. To uklju\u010duje razli\u010dite varijacije mrtvog dizanja, mostova, hiperekstenzija i zamaha. Ove <strong>slo\u017eene vje\u017ebe omogu\u0107uju vam ja\u010danje vi\u0161e mi\u0161i\u0107nih skupina istovremeno.<\/strong> Ovaj pristup ima smisla iz funkcionalne perspektive, budu\u0107i da problemi s donjim dijelom le\u0111a nisu uvijek samo posljedica slabih lumbalnih mi\u0161i\u0107a; \u010desto su tako\u0111er povezani s oslabljenim gluteusima ili mi\u0161i\u0107ima corea. <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<p>Za ja\u010danje lumbalnih mi\u0161i\u0107a vrijede isti principi kao i za bilo koji drugi dio tijela. Prvi korak je nau\u010diti<strong> pravilnu tehniku \u200b\u200bsvake vje\u017ebe,<\/strong> a tek onda se fokusirati na pove\u0107anje te\u017eine utega. Tako\u0111er je bitno pravilno isplanirati trening za donji dio le\u0111a, uzimaju\u0107i u obzir va\u0161e druge aktivnosti kako biste izbjegli preoptere\u0107enje ovog podru\u010dja. <mark class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/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\">Kako planirati trening za donji dio le\u0111a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za po\u010detak jednostavno odaberite <strong>2 &#8211; 3 vje\u017eb<\/strong>e s donjeg popisa i uklju\u010dite ih u svoj trening <strong>2-3 puta tjedno.<\/strong><\/li>\n\n\n\n<li>Nakon treninga, ili bilo kada tijekom dana, svakako uklju\u010dite <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">vje\u017ebe istezanja za le\u0111a<\/a><\/strong> kako bi ostala fleksibilna i gipka.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">Pjenasti valjak<\/a> je tako\u0111er odli\u010dan za&nbsp;otpu\u0161tanje napetosti u le\u0111ima, \u0161to ga \u010dini idealnim za samomasa\u017eu cijelog tijela.<\/li>\n\n\n\n<li>Izvedite svaku vje\u017ebu u <strong>3 radne serije, s rasponom od 8 &#8211; 12 ponavljanja.<\/strong><\/li>\n\n\n\n<li>Optere\u0107enje utezima trebalo bi biti otprilike <strong>60 \u2013 75 % va\u0161eg 1 RM<\/strong> (maksimum za jedno ponavljanje).<\/li>\n\n\n\n<li>Vje\u017ebu za donji dio le\u0111a mo\u017eete uklju\u010diti ili kao samostalni trening zajedno s drugom skupinom mi\u0161i\u0107a ili kao dio sveobuhvatnog treninga za donji dio tijela.<\/li>\n\n\n\n<li>Imajte na umu da potpuni <strong>oporavak mi\u0161i\u0107a nakon treninga snage obi\u010dno traje oko 24 &#8211; 72 sata.<\/strong> Stoga planirajte svoje treninge tako da uzmete u obzir vrijeme potrebno za oporavak.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako \u017eelite kreirati treninge koji daju rezultate, slijedite vodi\u010d u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\"><strong>Kako slo\u017eiti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n\n\n\n<li>U \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">Koliko ponavljanja trebate izvesti da izgubite kilograme ili dobijete mi\u0161i\u0107e? <\/a><\/strong>mo\u017eete saznati vi\u0161e o tome koliko ponavljanja trebate izvesti na temelju svojih ciljeva.<\/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=\"7185,36346,87121,62755,68977,86527,51190,51223,74602,53680,64681,51208,64675,49009,61885\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najboljih_vjezbi_za_donji_dio_leda\"><\/span>12 najboljih vje\u017ebi za donji dio le\u0111a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navedene vje\u017ebe mo\u017eete koristiti za u\u010dinkovito <strong>ciljanje donjeg dijela le\u0111a, kao i trupa, gluteusa i nogu.<\/strong> Trebat \u0107e vam <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirka za vje\u017ebanje<\/a>, <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ipka<\/a>, <a href=\"https:\/\/gymbeam.hr\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">plo\u010dasti utezi<\/a>, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girja<\/a>, i <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">klupa<\/a>. Iako su savr\u0161ene za teretanu, mnoge od ovih vje\u017ebi mo\u017eete izvoditi i kod ku\u0107e koriste\u0107i samo svoju tjelesnu te\u017einu.<\/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. Hiperekstenzija na podu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite licem prema dolje na sredini&nbsp;<a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">prostirke<\/a>. Dr\u017eite noge ispru\u017eene, savijte ruke i stavite prste na glavu iza u\u0161iju. Anga\u017eirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje: <\/strong>Izdahnite dok podi\u017eete ruke, glavu i prsa nekoliko centimetara uvis, tvore\u0107i lagani luk le\u0111ima. Mo\u017eete zadr\u017eati gornji polo\u017eaj nekoliko sekundi, zatim udahnuti dok se vra\u0107ate u po\u010detni polo\u017eaj i ponoviti vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> 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\/back-extension1.gif\" alt=\"Kako izvesti hiperekstenziju na podu?\" class=\"wp-image-636703\" title=\"Kako izvesti hiperekstenziju na podu?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Hiperekstenzija na rimskoj klupi<\/h5>\n\n\n\n<p>Legnite licem prema dolje na klupu za hiperekstenziju, s kukovima postavljenim na rub. Gornji dio oslonca trebao bi biti najvi\u0161e u razini va\u0161ih kukova. U\u010dvrstite noge iza oslonaca za noge, prekri\u017eite ruke na prsima i zadr\u017eite prirodnu zakrivljenost le\u0111a. Udahnite dok polako spu\u0161tate tijelo bez zaobljavanja le\u0111a. Zatim izdahnite i vratite se u po\u010detni polo\u017eaj anga\u017eiraju\u0107i gluteuse, stra\u017enje lo\u017ee i le\u0111ne mi\u0161i\u0107e.<\/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. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na trbuh s ispru\u017eenim nogama. Podignite ruke i mo\u017eete ih spojiti.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite kako biste anga\u017eirali svoj core i podigli ruke, glavu, prsa i noge nekoliko centimetara od tla. Mo\u017eete zadr\u017eati gornji polo\u017eaj nekoliko sekundi, zatim udahnuti dok se vra\u0107ate u po\u010detni polo\u017eaj i ponoviti vje\u017ebu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> 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\/superman.gif\" alt=\"Kako izvesti Supermana?\" class=\"wp-image-636847\" title=\"Kako izvesti Supermana?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Superman s utezima<\/h5>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti zahtjevnijom dodavanjem <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">utega na svoja zape\u0161\u0107a ili gle\u017enjeve<\/a>, ili dr\u017eanjem male <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dice<\/a> u svojim rukama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Superman s balans poluloptom<\/h5>\n\n\n\n<p>Ova se vje\u017eba mo\u017ee izvoditi i na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\">balans polulopti<\/a>. Jednostavno lezite licem prema dolje na poluloptu i zatim izvedite pokret kao prije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pliva\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na trbuh s ispru\u017eenim nogama. Podignite ruke i okrenite dlanove tako da budu okrenuti jedan prema drugome s pal\u010devima okrenutim prema gore.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok anga\u017eirate svoj core i istovremeno podi\u017eete lijevu ruku i desnu nogu nekoliko centimetara od tla. Mo\u017eete zadr\u017eati gornji polo\u017eaj nekoliko sekundi, zatim udahnuti dok se vra\u0107ate u po\u010detni polo\u017eaj. Nakon \u0161to zavr\u0161ite cijelu seriju, promijenite udove.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> 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\/swimmer.gif\" alt=\"Kako izvesti vje\u017ebu pliva\u010d?\" class=\"wp-image-636863\" title=\"Kako izvesti vje\u017ebu pliva\u010d?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Pliva\u010d s utezima<\/h5>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti zahtjevnijom dodavanjem <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">utega na svoja zape\u0161\u0107a ili gle\u017enjeve<\/a>, ili dr\u017eanjem male <a href=\"https:\/\/gymbeam.hr\/neoprenske-bucice-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bu\u010dice<\/a> u svojim rukama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Pliva\u010d s balans poluloptom<\/h5>\n\n\n\n<p>Ova se vje\u017eba mo\u017ee izvoditi i na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\">balans polulopti<\/a>. Jednostavno lezite licem prema dolje na poluloptu i zatim izvedite pokret kao prije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e vje\u017ebi s poluloptom mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\" target=\"_blank\" rel=\"noopener\">10 najboljih vje\u017ebi za ravnote\u017eu s balans poluloptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/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. Pas pti\u010dar poza<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Zauzmite kle\u010de\u0107i polo\u017eaj s rukama na tlu u ravnini s ramenima. Glava vam treba biti u ravnini s kralje\u017enicom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Anga\u017eirajte svoj core i izdahnite dok istovremeno podi\u017eete i ispravljate suprotne udove (desnu nogu i lijevu ruku). Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Nakon \u0161to zavr\u0161ite cijelu seriju, promijenite udove.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a tijekom po\u010detne faze vje\u017ebe, nekontrolirani pokreti, ograni\u010deni raspon pokreta.<\/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\/bird-dog.gif\" alt=\"Kako izvesti vje\u017ebu pas pti\u010dar?\" class=\"wp-image-636719\" title=\"Kako izvesti vje\u017ebu pas pti\u010dar?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Pas pti\u010dar poza s elasti\u010dnom trakom<\/h5>\n\n\n\n<p>Uzmite duga\u010dku <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noopener\">elasti\u010dnu traku s petljom<\/a>, zaka\u010dite jedan kraj oko stopala, a drugi kraj uhvatite rukom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Pas pti\u010dar s pilates loptom<\/h5>\n\n\n\n<p>Ova vje\u017eba se tako\u0111er mo\u017ee izvoditi na balans polulopti ili <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">lopti za pilates<\/a>. Jednostavno lezite licem prema dolje na poluloptu ili loptu za pilates i stavite ruke i noge na tlo. Zatim podignite suprotne udove kao u osnovnoj verziji.<\/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\">5. Dead Bug<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na le\u0111a, podignite noge i savijte ih pod kutom od 90 stupnjeva. Ispru\u017eite ruke naprijed.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite kako biste anga\u017eirali svoj core, zatim po\u010dnite spu\u0161tati desnu ruku i lijevu nogu istovremeno, s ciljem da obje pribli\u017eite prostirci \u0161to je vi\u0161e mogu\u0107e. Nakon toga udahnite i odmah se vratite u po\u010detni polo\u017eaj te nastavite sa sljede\u0107im ponavljanjem. Tijekom vje\u017ebe pazite da vam le\u0111a ostanu potpuno pritisnuta na prostirku i usredoto\u010dite se na pokretanje gibanja prvenstveno iz trbu\u0161nih mi\u0161i\u0107a. Nakon zavr\u0161etka serije promijenite strane i izvedite vje\u017ebu sa suprotnim udovima.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nedovoljna anga\u017eiranost trbu\u0161nih mi\u0161i\u0107a, savijanje donjeg dijela le\u0111a.<\/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-bug.gif\" alt=\"Kako izvesti vje\u017ebu dead bug?\" class=\"wp-image-636735\" title=\"Kako izvesti vje\u017ebu dead bug?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Dead Bug s elasti\u010dnom trakom<\/h5>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti jo\u0161 zahtjevnijom kori\u0161tenjem duge <a href=\"https:\/\/gymbeam.hr\/elasticne-trake-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dne trake<\/a>. Pri\u010dvrstite jedan kraj za stopalo, a drugi kraj dr\u017eite u suprotnoj ruci. Zatim izvedite vje\u017ebu kao u osnovnoj verziji, raste\u017eu\u0107i traku izme\u0111u ruke i stopala kako biste pove\u0107ali otpor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Dead Bug s girjom<\/h5>\n\n\n\n<p>U jednoj ruci mo\u017eete dr\u017eati lak\u0161u <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girju<\/a>&nbsp;i zatim izvoditi vje\u017ebu kao u osnovnoj verziji.<\/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. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Po\u010detni polo\u017eaj:<\/b> Lezite na le\u0111a s rukama uz tijelo, dlanovima okrenutim prema dolje. Savijte koljena i povucite ih prema gluteusima, dr\u017ee\u0107i pete na tlu.<\/li>\n\n\n\n<li><b>Izvo\u0111enje:<\/b> Uklju\u010dite gluteuse i stra\u017enje lo\u017ee da podignete zdjelicu prema gore. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite jednu do dvije sekunde, zatim spustite zdjelicu kontroliranim pokretom. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje 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\/glute-bridge.gif\" alt=\"Kako izvesti most?\" class=\"wp-image-636767\" title=\"Kako izvesti most?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Most s utezima<\/h5>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti jo\u0161 zahtjevnijom tako da stavite bu\u010dicu, girju ili neki drugi uteg na zdjelicu i u\u010dvrstite ga rukama. Zatim izvodite vje\u017ebu kao u osnovnoj verziji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Frog Pump<\/h5>\n\n\n\n<p>U ovoj varijanti okrenite stopala jedno prema drugom tako da se dodiruju. Zatim izvedite vje\u017ebu kao i prije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o pravilnom na\u010dinu izvo\u0111enja mosta i njegovim naju\u010dinkovitijim varijantama u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Most: Top 10 varijanti za \u010dvr\u0161\u0107u i zaobljeniju stra\u017enjicu<\/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\">7. Jednono\u017eni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Ostanite u po\u010detnom polo\u017eaju osnovne vje\u017ebe most i podignite jednu ispru\u017eenu nogu prema gore.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Anga\u017eirajte gluteuse i stra\u017enje lo\u017ee kako biste podigli zdjelicu prema gore, dr\u017ee\u0107i podignutu nogu u stabilnom polo\u017eaju cijelo vrijeme. Samo se zdjelica treba pomicati. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju gluteusa. Zadr\u017eite jednu do dvije sekunde, zatim spustite zdjelicu kontroliranim pokretom. Nakon \u0161to zavr\u0161ite jednu seriju, promijenite nogu i ponovite vje\u017ebu na drugu stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje 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\/one-leg-glute-bridge.gif\" alt=\"Kako izvesti jednono\u017eni most?\" class=\"wp-image-636799\" title=\"Kako izvesti jednono\u017eni most?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Jednono\u017eni most s utegom<\/h5>\n\n\n\n<p>Vje\u017ebu mo\u017eete u\u010diniti jo\u0161 zahtjevnijom tako da stavite bu\u010dicu, girju ili neki drugi uteg na zdjelicu i u\u010dvrstite ga rukama. Zatim izvedite vje\u017ebu kao i u osnovnoj verziji.<\/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\">8. Obrnuta hiperekstenzija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite s trbuhom i bokovima na jednom kraju ravne klupe tako da vam noge vise u zraku. Lagano savijte koljena, dr\u017ee\u0107i ih nekoliko centimetara iznad poda. Savijte ruke du\u017e stranica klupe i \u010dvrsto je uhvatite rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Anga\u017eirajte svoj core i dok izdi\u0161ete, ispravite noge i podignite ih prema gore. Dr\u017eite zdjelicu i trbuh pritisnute na klupu, osiguravaju\u0107i da pokret dolazi isklju\u010divo iz va\u0161ih nogu. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, a zatim nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nekontrolirani pokreti, savijanje le\u0111a.<\/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\/reverse-hyperextension.gif\" alt=\"Kako izvesti obrnutu hiperekstenziju?\" class=\"wp-image-636815\" title=\"Kako izvesti obrnutu hiperekstenziju?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Obrnuta hiperekstenzija s utegom<\/h5>\n\n\n\n<p>Legnite na klupu kao u osnovnoj verziji, a bu\u010dicu dr\u017eite izme\u0111u stopala.<\/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\">9. Mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke optere\u0107ene utezima sa stopalima otprilike u \u0161irini kukova, prstima usmjerenim prema naprijed. Savijte koljena i spojite kukove kako biste dosegnuli \u0161ipku, odr\u017eavaju\u0107i prirodnu zakrivljenost le\u0111a i dr\u017ee\u0107i glavu u ravnini s kralje\u017enicom. Uhvatite \u0161ipku objema rukama nathvatom ili mje\u0161ovitim hvatom ako je te\u017eina velika (jedna ruka u nathvatu, druga u pothvatu). Va\u0161 stisak trebao bi biti otprilike u \u0161irini ramena ili malo \u0161iri.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, a zatim uklju\u010dite mi\u0161i\u0107e bedara i gluteusa dok izdi\u0161ete kako biste se postupno uspravili. Po\u010dnite s ispru\u017eanjem koljena, a zatim glatko ispravite le\u0111a. Dr\u017eite \u0161ipku blizu nogu dok se kre\u0107e prema gore. Spustite uteg natrag du\u017e iste putanje u kontroliranom pokretu, a nakon \u0161to utezi dodirnu tlo, odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje le\u0111a, nekontrolirani pokreti, ograni\u010deni raspon pokreta.<\/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\/deadlift.gif\" alt=\"Kako izvesti mrtvo dizanje?\" class=\"wp-image-636751\" title=\"Kako izvesti mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Mrtvo dizanje s povi\u0161enja<\/h5>\n\n\n\n<p>Postavite veliki plo\u010dasti uteg ispod stopala, stanite na njega i zatim izvedite vje\u017ebu ba\u0161 kao \u0161to biste to u\u010dinili u standardnom mrtvom dizanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Suitcase mrtvo dizanje s girjom<\/h5>\n\n\n\n<p>Uzmite dvije <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">girje<\/a>&nbsp;i stavite ih na vanjsku stranu stopala. Savijte koljena, nagnite se naprijed i uhvatite po jednu girju u svaku ruku. Zatim postupno ispravite koljena, kukove i na kraju le\u0111a. Podignite girje s ispru\u017eenim rukama dok ne dosegnu vanjske strane bedara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e informacija o pravilnom izvo\u0111enju mrtvog dizanja pogledajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/?p=639167\" target=\"_blank\" rel=\"noopener\">Mrtvo dizanje: prednosti, pravilna tehnika i naju\u010dinkovitije varijante<\/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\">10. Rumunjsko mrtvo dizanje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred \u0161ipke optere\u0107ene utezima sa stopalima u \u0161irini kukova. Uhvatite \u0161ipku objema rukama s nathvatom, otprilike u \u0161irini ramena. Uspravite se, podignite \u0161ipku od tla i dr\u017eite je ispru\u017eenih ruku ispred bedara.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i gurnite kukove prema natrag, lagano savijaju\u0107i koljena i kontrolirano se naginju\u0107i prema naprijed. Usredoto\u010dite se na dr\u017eanje \u0161ipke s utezima blizu va\u0161eg tijela dok putuje prema dolje, s ciljem da ju dovedete ispred gle\u017enjeva, pritom paze\u0107i da va\u0161a le\u0111a zadr\u017ee svoju prirodnu zakrivljenost i da vam glava ostane u ravnini s kralje\u017enicom. Zatim izdahnite i anga\u017eirajte stra\u017enje lo\u017ee i gluteuse da biste se vratili u uspravan polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, zaobljivanje 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\/romanian-deadlift.gif\" alt=\"Kako izvesti rumunjsko mrtvo dizanje?\" class=\"wp-image-636831\" title=\"Kako izvesti rumunjsko mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale varijante vje\u017ebe:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Jednono\u017eno rumunjsko mrtvo dizanje<\/h5>\n\n\n\n<p>Uzmite<a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> bu\u010dicu<\/a> ili girju u jednu ruku. Stanite uspravno s utegom u ispru\u017eenoj ruci ispred bedra. Noga koja stoji treba biti nasuprot ruci koja dr\u017ei uteg. Prebacite svoju te\u017einu na stoje\u0107u nogu i po\u010dnite se naginjati prema naprijed, s ciljem da utegom dotaknete tlo u kona\u010dnom polo\u017eaju, dok tijelo dr\u017eite u ravnoj liniji. Nakon \u0161to zavr\u0161ite cijelu seriju, zamijenite anga\u017eirane ruke i noge.<\/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\">11. Vje\u017eba dobro jutro<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite samu ili optere\u0107enu <a href=\"https:\/\/gymbeam.hr\/sipka-lifter-30mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0161ipku<\/a> iza vrata i uhvatite je objema rukama uz ramena, paze\u0107i da su vam laktovi okrenuti prema dolje. Anga\u017eirajte svoj core.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i gurnite kukove unatrag te se kontrolirano nagnite prema naprijed. Tijekom ovog pokreta mo\u017eete lagano saviti koljena. Odaberite dubinu nagiba tako da zadr\u017eite prirodnu zakrivljenost kralje\u017enice. Izdahnite dok se lagano vra\u0107ate u uspravan polo\u017eaj aktiviraju\u0107i gluteuse i mi\u0161i\u0107e stra\u017enje lo\u017ee. Zatim izvedite jo\u0161 jedno ponavljanje. Nakon \u0161to zavr\u0161ite seriju, vratite \u0161ipku na stalak.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, zaobljivanje 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\/good-morning.gif\" alt=\"Kako izvesti vje\u017ebu dobro jutro?\" class=\"wp-image-636783\" title=\"Kako izvesti vje\u017ebu dobro jutro?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Zamah girjom<\/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. Dr\u017eite <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">girju<\/a> s obje ruke ispru\u017eene ispred tijela. Neka vam le\u0111a budu ravna, a ramena povu\u010dena prema dolje tijekom cijele vje\u017ebe, anga\u017eirajte core i dr\u017eite pogled prema naprijed.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite i lagano se savijte prema naprijed, nje\u017eno savijaju\u0107i koljena dok postavljate girju izme\u0111u nogu. Izdahnite i uklju\u010dite gluteuse i stra\u017enje lo\u017ee da zamahnete girjom ispred sebe, podi\u017eu\u0107i je najvi\u0161e do razine o\u010diju. Zatim se vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> zaokru\u017eivanje ili pretjerano savijanje le\u0111a, ugibanje koljena prema unutra, nedovoljno anga\u017eiranje donjih udova.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/swing.gif\" alt=\"Kako izvesti zamah girjom?\" class=\"wp-image-636879\" title=\"Kako izvesti zamah girjom?\"\/><\/figure>\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>Mo\u017eete napraviti sveobuhvatni trening za le\u0111ne i me\u0111ulopati\u010dne mi\u0161i\u0107e na temelju \u010dlanka: <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>9 najboljih vje\u017ebi za va\u0161a le\u0111a<\/strong><\/a><\/li>\n\n\n\n<li>Vje\u017ebe za donji dio tijela mo\u017eete prona\u0107i u \u010dlancima: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">9 najboljih vje\u017ebi za gluteus i noge<\/a><\/strong> i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noopener\">9 najboljih vje\u017ebi za bedra i listove<\/a><\/strong><\/li>\n\n\n\n<li>Mo\u017eete sastaviti trening za gornji dio tijela pomo\u0107u \u010dlanaka o vje\u017ebama za<strong><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noopener\"> ramena<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-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\">trbu\u0161ne mi\u0161i\u0107e<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\">bicepse<\/a>,<\/strong> i<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noopener\">tricepse<\/a>.<\/strong><\/li>\n\n\n\n<li>Ako \u017eelite vje\u017ebati kod ku\u0107e bez ikakve opreme, isprobajte vje\u017ebe iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Dovedite se u formu s ovih 12 vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li>Poku\u0161avate li dobiti mi\u0161i\u0107e, ali vam te\u0161ko ide? Onda ne smijete propustiti na\u0161e \u010dlanke: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">10 savjeta za zdravo debljanje<\/a><\/strong> i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\">\u0160to jesti i kako vje\u017ebati da kona\u010dno dobijete mi\u0161i\u0107e?<\/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>Ja\u010danje donjeg dijela le\u0111a \u010desto se zanemaruje, ali ono je jednako klju\u010dno kao i bilo koja druga mi\u0161i\u0107na skupina. Sna\u017ean donji dio le\u0111a doprinosi <strong>dobrom dr\u017eanju i poma\u017ee stabilizirati kralje\u017enicu<\/strong> tijekom svakodnevnih aktivnosti i treninga. Tako\u0111er igra klju\u010dnu ulogu u prevenciji bolova u le\u0111ima, \u010destih tegoba kako sporta\u0161a, tako i onih manje aktivnih. Ako svojoj rutini \u017eelite dodati vje\u017ebe za donji dio le\u0111a, po\u010dnite svladavanjem pravilne tehnike. Postupno pove\u0107avajte optere\u0107enje kako vam bude ugodnije i pridr\u017eavajte se smjernica navedenih u \u010dlanku. Ovaj pristup \u0107e vam pomo\u0107i da trenirate sigurno i izbjegnete preoptere\u0107enje le\u0111a. Zapamtite, jednako je va\u017eno dati svom tijelu <strong>dovoljno vremena za oporavak!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od koristi? Ako je tako, podijelite ga sa svojim prijateljima i pomozite im u inspiraciji za rad na treningu donjeg dijela le\u0111a!<\/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\/stimulansi-prije-treninga-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pristupiti vje\u017ebanju donjeg dijela le\u0111a? U ovom \u0107ete \u010dlanku prona\u0107i u\u010dinkovite vje\u017ebe za lumbalne mi\u0161i\u0107e, uklju\u010duju\u0107i pravilnu tehniku \u200b\u200bi varijante s tjelesnom te\u017einom, kao i s dodatnim optere\u0107enjem.<\/p>\n","protected":false},"author":129,"featured_media":636669,"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":[6356,7256,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-640626","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-leda-hr","9":"tag-trening-snage-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>12 najboljih vje\u017ebi za donji dio le\u0111a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zbirka u\u010dinkovitih vje\u017ebi za donji dio le\u0111a. 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