{"id":644297,"date":"2024-12-06T12:07:08","date_gmt":"2024-12-06T11:07:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=644297"},"modified":"2024-12-06T12:07:11","modified_gmt":"2024-12-06T11:07:11","slug":"tabata-trening","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/tabata-trening\/","title":{"rendered":"Tabata: U\u010dinkovit trening za cijelo tijelo koji mo\u017eete odraditi u samo 12 minuta"},"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\/tabata-trening\/#Sto_je_Tabata\" title=\"\u0160to je Tabata?\">\u0160to je Tabata?<\/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\/tabata-trening\/#Koje_su_dobrobiti_Tabate\" title=\"Koje su dobrobiti Tabate?\">Koje su dobrobiti Tabate?<\/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\/tabata-trening\/#Full-Body_Tabata_Workout_8_Bodyweight_Exercises\" title=\"Full-Body Tabata Workout: 8 Bodyweight Exercises\">Full-Body Tabata Workout: 8 Bodyweight Exercises<\/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\/tabata-trening\/#Tabata_Boot_Camp\" title=\"Tabata Boot Camp\">Tabata Boot Camp<\/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\/tabata-trening\/#Kamo_dalje\" title=\"Kamo dalje?\">Kamo dalje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/tabata-trening\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>\u0160to mo\u017eete odraditi u 4 minute? <\/strong>Mo\u017eete skuhati \u0161alicu \u010daja, odgovoriti na kratki e-mail, pro\u010ditati nekoliko stranica knjige ili <strong>u\u010diniti ne\u0161to korisno za svoje zdravlje i isprobati Tabata trening.<\/strong> Jedna runda ovog intervalnog treninga traje samo 4 minute. U tom \u0107ete vremenu potaknuti metabolizam, vje\u017ebati mi\u0161i\u0107e cijelog tijela i biti korak bli\u017ee svojim fitness ciljevima. Tabata je idealna za sve one koji imaju ograni\u010deno vrijeme za vje\u017ebanje, ali \u017eele vidjeti zapa\u017eene rezultate. Uz ostale dobrobiti Tabate, \u010dlanak tako\u0111er uklju\u010duje primjer treninga za cijelo tijelo koji mo\u017eete raditi kod ku\u0107e. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_Tabata\"><\/span>\u0160to je Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Tabata je metoda<strong> intervalnog treninga visokog intenziteta (HIIT)<\/strong> koju je razvio japanski znanstvenik dr. Izumi Tabata. Testirao je u\u010dinkovitost razli\u010ditih metoda treninga na timu olimpijskih brzokliza\u010da, s ciljem pronalaska programa treninga koji bi pomogao sporta\u0161ima da<strong> pobolj\u0161aju svoje aerobne i anaerobne performanse.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Aerobna vje\u017eba obi\u010dno je<strong> umjerenog intenziteta<\/strong>, omogu\u0107uju\u0107i tijelu da koristi kisik za proizvodnju energije potrebne za rad mi\u0161i\u0107a. Zbog toga se aerobne aktivnosti mogu izvoditi dulje vrijeme. Primjeri uklju\u010duju sportove izdr\u017eljivosti poput tr\u010danja ili vo\u017enje bicikla. S druge strane, anaerobna aktivnost dolazi do izra\u017eaja <strong>tijekom kratkih, intenzivnih napora kada je opskrba kisikom ograni\u010dena.<\/strong> Bez kisika, tijelo se oslanja vi\u0161e na svoje ograni\u010dene zalihe energije, poput glikogena. Razmislite o aktivnostima poput <strong>sprinta ili treninga snage<\/strong>, koje uklju\u010duju kratke, intenzivne <strong>serije koje traju samo nekoliko sekundi ili najvi\u0161e nekoliko minuta. <\/strong><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Istra\u017eivanja dr. Tabate dovela su ga do otkri\u0107a u\u010dinkovitog na\u010dina za pobolj\u0161anje obje vrste performansi. Razvio je protokol treninga koji uklju\u010duje <strong>20 sekundi intenzivne vje\u017ebe i 10 sekundi odmora. Ovaj ciklus se ponavlja 8 puta<\/strong> u jednom setu. Metoda Tabata, nazvana po svom tvorcu, brzo je stekla popularnost, prelaze\u0107i od profesionalnih sporta\u0161a do rekreativnih ljubitelja fitnessa. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Jedna Tabata sesija traje samo 4 minute, <\/strong>\u0161to je \u010dini idealnim izborom za brzo vje\u017ebanje. No, jednom kada probate, vrlo brzo \u0107ete shvatiti da tih 20 sekundi vje\u017ebanja nije tako lako kao \u0161to zvu\u010di. Tijekom ovog kratkog razdoblja, va\u0161 cilj je<strong> posti\u0107i maksimum! <\/strong><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg\" alt=\"\u0160to je Tabata vje\u017eba?\" class=\"wp-image-639974\" title=\"\u0160to je Tabata vje\u017eba?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Koja je razlika izme\u0111u Tabate i HIIT-a?<\/h3>\n\n\n<p>Tabata se mo\u017ee smatrati oblikom<a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" target=\"_blank\" rel=\"noopener\"><strong> visokointenzivnog intervalnog treninga<\/strong><\/a>, poznatog pod skra\u0107enicom <strong>HIIT.<\/strong> Ovaj trening uklju\u010duje izmjenjivanje kratkih razdoblja intenzivnog vje\u017ebanja i intervala niskog intenziteta ili odmora. Klju\u010dna razlika je u tome \u0161to su kod Tabate<strong> trajanje vje\u017ebanja i odmora fiksno, dok se kod HIIT-a ta trajenje mo\u017ee mijenjati.<\/strong> Na primjer, po\u010detni\u010dki protokol mo\u017ee uklju\u010divati 30 sekundi vje\u017ebanja, nakon \u010dega slijedi 1 minuta odmora. Napredniji sporta\u0161i mogu skratiti razdoblje odmora na 15 sekundi ili zamijeniti odmor s 30 sekundi vje\u017ebanja ni\u017eeg intenziteta. Odmor obi\u010dno dolazi tek nakon zavr\u0161etka cijelog seta. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>HIIT je stoga mnogo fleksibilniji, <\/strong>\u0161to vam omogu\u0107uje da prilagodite trajanje vje\u017ebanja i odmora prema svojim \u017eeljama i ciljevima. S Tabatom, me\u0111utim, nema potrebe razmi\u0161ljati o tome, jer slijedi jasan protokol: 20 sekundi vje\u017ebe, 10 sekundi odmora, ponavlja se 8 puta. Ono \u0161to im je zajedni\u010dko je da mo\u017eete odraditi obje vrste treninga koriste\u0107i bilo koje vje\u017ebe koje \u017eelite. To mo\u017ee uklju\u010divati <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\">\u200b\u200bvje\u017ebe s vlastitom te\u017einom<\/a>, s <a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\/\" target=\"_blank\" rel=\"noopener\">girjama<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noopener\">power bagovima<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/13-najucinkovitijih-vjezbi-s-loptom-za-fitness\/\" target=\"_blank\" rel=\"noopener\">loptama za vje\u017ebanje<\/a> i <a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noopener\">drugu opremu za vje\u017ebanje.<\/a> Tako\u0111er ih mo\u017eete prilagoditi vje\u017ebama tr\u010danja, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/\" target=\"_blank\" rel=\"noopener\">preskakanju u\u017eeta<\/a> ili \u010dak vje\u017ebama na <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noopener\">spravi za veslanje.<\/a> <\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata i HIIT\" class=\"wp-image-639990\" title=\"Tabata i HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_dobrobiti_Tabate\"><\/span>Koje su dobrobiti Tabate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Glavna prednost Tabate je njezina <strong>vremenska u\u010dinkovitost<\/strong>, jer ve\u0107ina treninga traje samo 20 minuta. No, to nije jedina dobrobit ovakvog na\u010dina vje\u017ebanja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pobolj\u0161at \u0107e va\u0161e aerobne i anaerobne performanse.<\/h3>\n\n\n<p>Studije pokazuju da Tabata mo\u017ee zna\u010dajno pobolj\u0161ati i aerobne i anaerobne performanse. Ovaj stil vje\u017ebanja<strong> pobolj\u0161ava sposobnost va\u0161eg tijela da u\u010dinkovitije koristi kisik,<\/strong> \u0161to pogoduje i izdr\u017eljivosti i treningu snage. To vas \u010dini svestranijim sporta\u0161em i poma\u017ee vam da se bolje pripremite za razli\u010dite izazove treninga. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sagorjet \u0107ete puno kalorija i potaknuti gubitak te\u017eine.<\/h3>\n\n\n<p>Zbog visokog intenziteta <strong>sagorjet \u0107ete zna\u010dajnu koli\u010dinu energije tijekom vje\u017ebanja.<\/strong> Ako svoju Tabatu strukturirate slo\u017eenim vje\u017ebama kao \u0161to su \u010du\u010dnjevi, iskoraci, burpees ili sklekovi, u 20 minuta mo\u017eete sagorjeti onoliko kalorija koliko biste potro\u0161ili u 40 minuta treninga snage umjerenog intenziteta. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Va\u0161 \u0107e metabolizam nastaviti raditi ve\u0107om brzinom \u010dak i nakon treninga. <\/strong>To je uglavnom zbog EPOC-a (prekomjerna potro\u0161nja kisika nakon vje\u017ebanja &#8211; Excess Post-Exercise Oxygen Consumption), \u0161to se odnosi na <strong>pove\u0107anu potro\u0161nju kisika<\/strong> nakon vje\u017ebanja. Nakon vje\u017ebanja va\u0161 se metabolizam ubrzava, \u0161to dovodi do ve\u0107eg sagorijevanja kalorija jer va\u0161e tijelo koristi energiju za popravak mi\u0161i\u0107nog tkiva i popunjavanje zaliha energije. Prema studijama, intervalni trening visokog intenziteta tako\u0111er ima pozitivan u\u010dinak na <strong>zdravlje metabolizma. Za one koji poku\u0161avaju izgubiti na te\u017eini, mo\u017ee dati rezultate sli\u010dne tra<\/strong>dicionalnim kardio vje\u017ebama, ali s predno\u0161\u0107u \u0161to zahtijeva manje vremena. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ako \u017eelite izgubiti na te\u017eini i trebate nekoliko savjeta kako to posti\u0107i, svakako pro\u010ditajte \u010dlanak:<a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> <strong>10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme<\/strong><\/a>. <\/p><\/li>\n\n\n\n<li><p>Jeste li znati\u017eeljni kako promjene u va\u0161oj prehrani, vje\u017ebama snage ili kardio vje\u017ebama utje\u010du na gubitak te\u017eine? Mo\u017eete saznati u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" class=\"ek-link\" target=\"_blank\" rel=\"noopener\">Dijeta, kardio i trening snage. \u0160to je najbolje za mr\u0161avljenje?<\/a><\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"Prednosti Tabate\" class=\"wp-image-640006\" title=\"Prednosti Tabate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Oja\u010dat \u0107ete mi\u0161i\u0107e cijelog tijela.<\/h3>\n\n\n<article class=\"w-full scroll-mb-[var(--thread-trailing-height,150px)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-342\" data-scroll-anchor=\"false\">\n<div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\">\n<div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\">\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">\n<div class=\"flex-col gap-1 md:gap-3\">\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"329eb47d-1932-4077-aad8-e13a74967128\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\n<p>Tabata je idealna za slo\u017eene vje\u017ebe koje <strong>anga\u017eiraju vi\u0161e mi\u0161i\u0107nih skupina odjednom.<\/strong> Na taj na\u010din mo\u017eete u kratkom vremenu odraditi trening za cijelo tijelo, \u0161to poma\u017ee toniranju, oblikovanju i ja\u010danju mi\u0161i\u0107a. Kako postupno pove\u0107avate te\u017einu vje\u017ebi ili dodajete otpor, tako\u0111er mo\u017eete primijetiti napredak u snazi. <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\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. Mo\u017eete odraditi trening \u010dak i ako ste ograni\u010denis vremenom.<\/h3>\n\n\n<p>Ako imate naporan dan i ne mo\u017eete na\u0107i vremena za odlazak u teretanu ili na tr\u010danje, Tabata nudi u\u010dinkovitu alternativu. <strong>Ova intenzivna vje\u017eba traje samo 4 minute<\/strong>, \u0161to zna\u010di da mo\u017eete uklopiti brzi trening bilo kada tijekom dana. \u010cak i izvo\u0111enje 3 ili 4 Tabate ne\u0107e oduzeti puno vremena, tako da izgovori poput &#8220;Nemam vremena za vje\u017ebanje&#8221; vi\u0161e ne vrijede. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Trening mo\u017eete prilagoditi svojim potrebama. <\/h3>\n\n\n<div class=\"flex-shrink-0 flex flex-col relative items-end\">Tabata vam pru\u017ea fleksibilnost <strong>prilagodbe treninga prema va\u0161im individualnim potrebama i ciljevima.<\/strong> Mo\u017eete odabrati vje\u017ebe koje se uklapaju u va\u0161 plan treninga, usmjeriti se na gornji ili donji dio tijela ili \u010dak uklju\u010diti sprinteve na traci za tr\u010danje. To \u010dini trening zanimljivim i uskla\u0111enim s va\u0161im napretkom. To tako\u0111er zna\u010di da se mo\u017ee integrirati u planove treninga za <strong>po\u010detnike i napredne sporta\u0161e. <\/strong><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>\u010clanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">&#8220;Kako osmisliti u\u010dinkovit plan vje\u017ebanja kod ku\u0107e?&#8221;<\/a> <\/strong>mo\u017ee vam pomo\u0107i da isplanirate svoje treninge prema svojim ciljevima. <\/p><\/li>\n\n\n\n<li><p>Prakti\u010dne savjete za sve koji vje\u017ebaju u teretani 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 napraviti kvalitetan plan treninga u teretani?<\/a> <\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Unijet \u0107ete raznolikost u svoj trening.<\/h3>\n\n\n<p>Ako vam dosadi va\u0161a uobi\u010dajena rutina u teretani, Tabata mo\u017ee biti sjajan na\u010din da <strong>unesete raznolikost u svoj trening.<\/strong> Ovaj dinami\u010dni stil vje\u017ebanja mo\u017eete uklju\u010diti na po\u010detku kao dio zagrijavanja ili na kraju s <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noopener\">vje\u017ebama usmjerenim na trbu\u0161ne mi\u0161i\u0107e<\/a>. Na\u0111ite se sa svojim prijateljem iz teretane i isprobajte zajedni\u010dki<strong> Tabata izazov<\/strong>, koji mo\u017ee uklju\u010divati \u200b\u200bvje\u017ebe kao \u0161to su skok iz \u010du\u010dnja, plankovi ili burpees. Mogu\u0107nosti su beskrajne! <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36352,53353,51217,36346,87121,62755,86527,51190,53680,49009,46033,58726\" ><\/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=\"Full-Body_Tabata_Workout_8_Bodyweight_Exercises\"><\/span>Full-Body Tabata Workout: 8 Bodyweight Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>\u017delite li isprobati pravi Tabata trening? <\/strong>Slijedite na\u0161 primjer i pripremite se za 8 vje\u017ebi koje \u0107e izazvati mi\u0161i\u0107e cijelog tijela. Trebat \u0107e vam <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener\">prostirka<\/a>, a pripazite da u blizini dr\u017eite <a href=\"https:\/\/gymbeam.hr\/rucnici\" target=\"_blank\" rel=\"noopener\">ru\u010dnik<\/a> i <a href=\"https:\/\/gymbeam.hr\/sportske-boce\" target=\"_blank\" rel=\"noopener\">bocu vode<\/a> jer \u0107e biti intenzivno. Koristite svoj mobitel ili sat kako biste si mjerili vrijeme, ali jo\u0161 bolja opcija je <a href=\"https:\/\/gymbeam.hr\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noopener\">mjera\u010d vremena za vje\u017ebanje<\/a> ili aplikacija <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noopener\">Tabata Timer: Interval Timer<\/a>, gdje mo\u017eete jednostavno postaviti intervale vje\u017ebanja i odmora i samo \u010dekati zvu\u010dne signale. Alternativno, na YouTubeu mo\u017eete prona\u0107i popise za reprodukciju Tabate s 4-minutnim pjesmama i glasom koji \u0107e vas upozoriti na po\u010detak vje\u017ebi i razdoblja odmora. <\/p>\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>Postavite <strong>intervale<\/strong> <strong>na 20 sekundi vje\u017ebanja, 10 sekundi odmora i ponovite to 8 puta.<\/strong><\/li>\n\n\n\n<li>Prelazit \u0107ete s jedne vje\u017ebe na drugu, \u0161to zna\u010di da \u0107ete svaku vje\u017ebu izvesti samo jednom unutar seta.<\/li>\n\n\n\n<li><p>Izme\u0111u svake serije mo\u017eete napraviti du\u017eu pauzu od 60-90 sekundi. Poku\u0161ajte dovr\u0161iti ukupno<strong> 3-4 serije.<\/strong><\/p><\/li>\n\n\n\n<li>Prije po\u010detka Tabata vje\u017ebe svakako se malo zagrijte tr\u010danjem u mjestu ili skakanjem, a zatim opustite cijelo tijelo dinami\u010dnim istezanjem.<\/li>\n\n\n\n<li>Prije pokretanja mjera\u010da vremena pro\u0111ite i isprobajte sve vje\u017ebe kako biste mogli dati sve od sebe od prve sekunde.<\/li>\n\n\n\n<li><p>Ako \u017eelite, <strong>vje\u017ebe mo\u017eete u\u010diniti izazovnijima pomo\u0107u opreme<\/strong> ili isprobajte te\u017ee varijacije navedene u nastavku.&nbsp; &nbsp;&nbsp;<\/p><\/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\">1. Planinar (Mountain Climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><article class=\"w-full scroll-mb-[var(--thread-trailing-height,150px)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-368\" data-scroll-anchor=\"false\"><div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\"><div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><div class=\"markdown prose w-full break-words dark:prose-invert light\"><strong>Po\u010detna pozicija:<\/strong> Kleknite i pre\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Stavite ruke s prstima ra\u0161irenim odmah ispod ramena, malo \u0161ire od \u0161irine ramena. Dr\u017eite ramena spu\u0161tenima, dalje od u\u0161iju, a lopatice povu\u010dene prema sebi. Aktivirajte trbu\u0161ne mi\u0161i\u0107e i poku\u0161ajte odr\u017eati tijelo u ravnoj liniji. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom podru\u010dju. <\/div><\/div><\/div><\/article><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, savijte jedno koljeno i privucite ga prema laktu ispru\u017eene ruke. Zatim ga vratite u po\u010detni polo\u017eaj i odmah ponovite i drugu stranu.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, bokovi spu\u0161teni prema tlu, pretjerano podizanje zdjelice, ograni\u010den raspon pokreta.<\/p><\/li>\n\n\n\n<li><p><strong>Kako u\u010diniti vje\u017ebu izazovnijom? <\/strong>Stavite ruke na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">polu-loptu<\/a>, <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">loptu za vje\u017ebanje<\/a> ili <a href=\"https:\/\/gymbeam.hr\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">medicinsku loptu<\/a> za dodatnu nestabilnost. Tako\u0111er mo\u017eete dodati <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege za \u010dlanke i zape\u0161\u0107a.<\/a> <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Mountain-climber.gif\" alt=\"Planinar (Mountain Climber) vje\u017eba\" class=\"wp-image-640102\" title=\"Planinar (Mountain Climber) vje\u017eba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank Shoulder Taps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Spustite se na pod i pomaknite se u polo\u017eaj planka s ravnim rukama.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, podignite jednu ruku i dlanom dodirnite suprotno rame. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, zatim ponovite s drugom rukom.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, bokovi spu\u0161teni prema tlu, pretjerano podizanje zdjelice.<\/p><\/li>\n\n\n\n<li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom? <\/strong>Stavite ruke na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-compact-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">polu-loptu<\/a> ili medicinsku loptu za dodatnu nestabilnost. Tako\u0111er mo\u017eete dodati <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege za \u010dlanke i zape\u0161\u0107a.<\/a> <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Shoulder-tap.gif\" alt=\"Plank shoulder taps vje\u017eba\" class=\"wp-image-640134\" title=\"Plank shoulder taps vje\u017eba\"\/><\/figure>\n\n\n<p>Vi\u0161e varijanti planka savr\u0161enih za Tabatu mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noopener\">24 naju\u010dinkovitije varijante planka<\/a> <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sklekovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite i prije\u0111ite u polo\u017eaj planka s ispru\u017eenim rukama. Sklekove mo\u017eete izvoditi na koljenima ili u potpunom planku. Stavite ruke, sa \u0161iroko ra\u0161irenim prstima, odmah ispod ramena, malo \u0161ire od \u0161irine ramena. Dr\u017eite ramena spu\u0161tena dalje od u\u0161iju, stisnite lopatice zajedno i postavite laktove pod kutom od otprilike 45 stupnjeva u odnosu na tijelo. Aktivirajte svoju jezgru i odr\u017eavajte ravnu liniju, izbjegavaju\u0107i bilo kakvo savijanje u lumbalnom podru\u010dju.&nbsp; &nbsp;<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Udahnite dok se spu\u0161tate u sklek, s ciljem da prsima lagano dotaknete tlo u donjem polo\u017eaju. Izdahnite dok cijelom rukom \u010dvrsto pritiskate podlogu kako biste se vratili u po\u010detni polo\u017eaj, a zatim nastavite sa sljede\u0107im ponavljanjem.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, savijanje le\u0111a (osobito u lumbalnom dijelu), gubitak kontrole nad lopaticama, laktovi okrenuti od tijela.<\/p><\/li>\n\n\n\n<li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom? <\/strong>Isprobajte sklekove na medicinskoj lopti, lopti za vje\u017ebanje ili polu-lopti; zatim mo\u017eete nositi <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prsluk s utezima<\/a>; stavite <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">disk uteg<\/a> na le\u0111a; koristite <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">set za suspenzijski trening<\/a>; dodajte<a href=\"https:\/\/gymbeam.hr\/rucka-za-sklekove-push-up-bar-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> ru\u010dke za sklekove<\/a>; ili omotajte <a href=\"https:\/\/gymbeam.hr\/set-ekspandera-duoband-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">duga\u010dku elasti\u010dnu traku<\/a> oko tijela i pri\u010dvrstite je ispod ruku. <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Kliky-na-kolenou.gif\" alt=\"Vje\u017eba sklekovi na koljenima\" class=\"wp-image-640070\" title=\"Vje\u017eba sklekovi na koljenima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Floor Tricep Dips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite sa savijenim koljenima i stopalima na podu. Stavite ruke iza sebe na prostirku, s prstima usmjerenim prema gluteusima. Podignite zdjelicu nekoliko centimetara od prostirke, lagano savijte laktove i povucite ramena prema dolje od u\u0161iju.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, skupite tricepse kako biste ispravili ruke u laktovima. Zatim, uz udah, kontrolirano se vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Usredoto\u010dite se na izolaciju pokreta u rukama, pri \u010demu laktovi trebaju biti usmjereni ravno unatrag, a ne prema van.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Sleganje ramenima prema u\u0161ima, savijanje le\u0111a, nekontrolirano kretanje, ograni\u010den raspon pokreta.<\/p><\/li>\n\n\n\n<li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom? <\/strong>Vje\u017ebu izvodite rukama oslonjenim na <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">klupu<\/a>, <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pliometrijsku kutiju<\/a> ili <a href=\"https:\/\/gymbeam.hr\/fitness-steper-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">steper<\/a>, dodajte <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prsluk s utezima<\/a> ili stavite <a href=\"https:\/\/gymbeam.hr\/neoprenska-bucica-hex-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dicu<\/a> na bokove. <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Floor-tricep-dips.gif\" alt=\"Vje\u017eba Floor Tricep Dips\" class=\"wp-image-640038\" title=\"Vje\u017eba Floor Tricep Dips\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Naizmjeni\u010dni Glute Bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na le\u0111a, savijte koljena i pribli\u017eite stopala gluteusima, dr\u017ee\u0107i pete na prostirci. Ispru\u017eite ruke uz tijelo, podignite zdjelicu prema gore i uklju\u010dite svoju jezgru.<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>Izvo\u0111enje:<\/strong> Di\u0161ite mirno i usredoto\u010dite se na aktivaciju gluteusa. Podignite jedno stopalo s poda i ispravite nogu. Ostanite u tom polo\u017eaju 1\u20132 sekunde. Zatim vratite nogu na pod i podignite drugu. Nastavite naizmjeni\u010dno podizati noge do kraja seta. Imajte na umu da pokret treba dolaziti samo iz nogu, dok ostatak tijela ostaje stabilan tijekom cijele vje\u017ebe.<\/div><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> nedovoljna aktivacija mi\u0161i\u0107a gluteusa, pretjerano savijanje le\u0111a, nekontrolirano kretanje.<\/p><\/li>\n\n\n\n<li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom? <\/strong>Dodajte <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege za \u010dlanke i zape\u0161\u0107a<\/a>, koristite<a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-za-straznjicu-beast-pink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> elasti\u010dnu traku<\/a> iznad koljena ili stavite stopala na <a href=\"https:\/\/gymbeam.hr\/balans-ploca-compact-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">poluloptu<\/a>. <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Glute-bridge-alternating.gif\" alt=\"Vje\u017eba naizmjeni\u010dni Glute Bridge\" class=\"wp-image-640054\" title=\"Vje\u017eba naizmjeni\u010dni Glute Bridge\"\/><\/figure>\n\n\n<p>Sve o vje\u017ebi naizmjeni\u010dni Glute Bridge i njezinim drugim u\u010dinkovitim varijantama mo\u017eete prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ovo-ce-vam-se-dogoditi-ako-redovito-izvodite-vjezbu-most\/\" target=\"_blank\" rel=\"noopener\">Glute Bridge: Top 10 varijanti za \u010dvr\u0161\u0107u i okrugliju stra\u017enjicu.<\/a> <\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Koljeno prema laktu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Uspravite se, savijte ruke u laktovima i stavite dlanove iza u\u0161iju.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> izdahnite i uklju\u010dite svoje mi\u0161i\u0107e jezgre dok podi\u017eete jednu nogu i privla\u010dite koljeno prema suprotnom laktu, istovremeno pribli\u017eavaju\u0107i lakat koljenu. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, zatim ponovite i drugu stranu. Nastavite izmjenjivati \u200b\u200bstrane dok set ne zavr\u0161ite.<\/p><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta.<\/p><\/li>\n\n\n\n<li><p><strong>Kako vje\u017ebu u\u010diniti izazovnijom? <\/strong>Postavite <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dnu traku<\/a> oko stopala ili dodajte <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">utege za \u010dlanke i zape\u0161\u0107a.<\/a> <\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Knee-to-elbow.gif\" alt=\"Vje\u017eba koljeno prema laktu\" class=\"wp-image-640086\" title=\"Vje\u017eba koljeno prema laktu\"\/><\/figure>\n\n\n<p>Tra\u017eite li jo\u0161 inspiracije za vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e? Pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noopener\"><strong>21 najbolja vje\u017eba za trbu\u0161ne mi\u0161i\u0107e s vlastitom te\u017einom<\/strong>.<\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Skok iz \u010du\u010dnja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima malo \u0161ire od \u0161irine ramena. Va\u0161a bi te\u017eina trebala biti ravnomjerno raspore\u0111ena po cijeloj povr\u0161ini stopala.<\/p><\/li>\n\n\n\n<li><p><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i pomi\u010du\u0107i bokove unatrag i dolje izvedite \u010du\u010danj. Odaberite dubinu \u010du\u010dnja na na\u010din da zadr\u017eite prirodnu zakrivljenost va\u0161e kralje\u017enice. Neka koljena, gle\u017enjevi i no\u017eni prsti budu u jednoj liniji. Dok izdi\u0161ete, aktivirajte gluteuse i prednji dio bedara kako biste izveli skok. U gornjem polo\u017eaju ponovno udahnite, zatim se vratite u \u010du\u010danj i ponovite skok.<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje prema naprijed, koljena koja se savijaju prema unutra, neujedna\u010dena raspodjela te\u017eine, prebacivanje te\u017eine na prste ili pete.<\/div><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>Kako u\u010diniti vje\u017ebu izazovnijom?<\/strong> Skok iz \u010du\u010dnja mo\u017eete izvoditi s<a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> prslukom s utezima<\/a> ili skakati na pliometrijsku kutiju. <\/div><\/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\/11\/Drepy-s-vyskokem.gif\" alt=\"Vje\u017eba Skok iz \u010du\u010dnja   \" class=\"wp-image-640022\" title=\"Vje\u017eba Skok iz \u010du\u010dnja   \"\/><\/figure>\n\n\n<p>Vi\u0161e varijacija \u010du\u010dnjeva s vlastitom te\u017einom i optere\u0107enjem mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noopener\"><strong>\u010cu\u010dnjevi: Prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije za dom i teretanu<\/strong>.<\/a> <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Iskorak unatrag s podizanjem koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima skupljenima jedno uz drugo.<\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\"><strong>Izvo\u0111enje:<\/strong> Zapo\u010dnite korakom naprijed i lagano u stranu. Prenesite te\u017einu na prednju nogu. Spustite se dok vam bedro ne formira otprilike kut od 90 stupnjeva s listom, ili idite dublje ako je mogu\u0107e. Dok izdi\u0161ete, koristite mi\u0161i\u0107e prednjeg dijela bedara i gluteusa kako biste se vratili u po\u010detni polo\u017eaj, a zatim odmah nastavite s ponavljanjem na drugoj nozi.<\/div><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija pokreta.<\/p><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Vje\u017eba iskorak unatrag s podizanjem koljena\" class=\"wp-image-640118\" title=\"Vje\u017eba iskorak unatrag s podizanjem koljena\"\/><\/figure>\n\n\n<p>Ako \u017eelite uklju\u010diti vi\u0161e varijacija iskoraka u svoj trening, mo\u017eete ih prona\u0107i u \u010dlanku:<a href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener\"><strong> Kako raditi \u010du\u010dnjeve i iskorake? Pravilna tehnika i 15 najboljih varijacija. <\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_Boot_Camp\"><\/span>Tabata Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Isprobajte na\u0161 primjer HIIT Tabata vje\u017ebe uz pomo\u0107 na\u0161eg video vodi\u010da.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tabata Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/GgxRTU1VuLE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kamo_dalje\"><\/span>Kamo dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\"><div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><div class=\"markdown prose w-full break-words dark:prose-invert light\">Tako\u0111er, mo\u017eete u svoju Tabata rutinu uklju\u010diti vje\u017ebe iz \u010dlanka <strong>&#8220;<a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Top 15 Vje\u017ebi za cijelo tijelo s power bagom<\/a>&#8221; ili &#8220;<a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/\" target=\"_blank\" rel=\"noopener\">Top 10 Vje\u017ebi za cijelo tijelo s prslukom s utezima<\/a>&#8220;.<\/strong><\/div><\/div><\/div><\/li>\n\n\n\n<li><p>Tako\u0111er mo\u017eete vje\u017ebati cijelo tijelo s polu-loptom. U\u010dinkovite vje\u017ebe 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\" class=\"ek-link\">10 najboljih vje\u017ebi ravnote\u017ee s polu-loptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/a> <\/strong><\/p><\/li>\n\n\n\n<li><p>Tako\u0111er mo\u017eete kreirati Tabata vje\u017ebu koriste\u0107i vje\u017ebe s bu\u010dicama. Inspirirajte se \u010dlankom: <a href=\"https:\/\/gymbeam.hr\/blog\/trening-s-bucicama-12-najucinkovitijih-vjezbi-za-cijelo-tijelo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vje\u017eba s bu\u010dicama: 12 naju\u010dinkovitijih vje\u017ebi za cijelo tijelo<\/strong><\/a> <\/p><\/li>\n\n\n\n<li><div class=\"flex-shrink-0 flex flex-col relative items-end\">A ako \u017eelite istegnuti mi\u0161i\u0107e nakon treninga, isprobajte vje\u017ebe s pjenastim valjkom iz \u010dlanka:<strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> Kako koristiti pjenasti valjak? Top 8 vje\u017ebi s pjenastim valjkom.<\/a> <\/strong><\/div><\/li>\n\n\n\n<li><article class=\"w-full scroll-mb-[var(--thread-trailing-height,150px)] text-token-text-primary focus-visible:outline-2 focus-visible:outline-offset-[-4px]\" dir=\"auto\" data-testid=\"conversation-turn-430\" data-scroll-anchor=\"false\">Planirate li postaviti teretanu kod ku\u0107e? U tom slu\u010daju, ne propustite \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/obavezna-oprema-za-vasu-kucnu-teretanu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Neophodni dodaci za va\u0161u ku\u0107nu teretanu.<\/strong><\/a><div class=\"m-auto text-base py-[18px] px-3 md:px-4 w-full md:px-5 lg:px-4 xl:px-5\"><div class=\"mx-auto flex flex-1 gap-4 text-base md:gap-5 lg:gap-6 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem]\"><div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\"><div class=\"flex-col gap-1 md:gap-3\"><div class=\"flex max-w-full flex-col flex-grow\"><div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"b9e02444-af97-4e92-ac16-fa9997a64082\" data-message-model-slug=\"gpt-4o-mini\"><\/div><\/div><\/div><\/div><\/div><\/div><\/article><\/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<div class=\"flex-shrink-0 flex flex-col relative items-end\">Tabata je dokaz da<strong> mo\u017eete posti\u0107i u\u010dinkovitu vje\u017ebu u samo nekoliko minuta.<\/strong> No, njezine prednosti idu dalje od same u\u010dinkovitosti vremena. Naizmjeni\u010dno izvo\u0111enje intenzivnih intervala vje\u017ebanja s kratkim periodima odmora poma\u017ee pobolj\u0161ati va\u0161u <strong>sportske performanse<\/strong> i <strong>pove\u0107ati sagorijevanje kalorija.<\/strong> Mo\u017eete dodati vlastite vje\u017ebe ili slijediti strukturiranu rutinu za cijelo tijelo. Dajte svojoj vje\u017ebi novi za\u010din s Tabatom!<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i pro\u0161irite inspiraciju za Tabata intervalni trening.<\/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\/trening-doma\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\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>Tra\u017eite u\u010dinkovit trening koji mo\u017eete zavr\u0161iti za manje od 20 minuta, uklju\u010duju\u0107i zagrijavanje? U tom slu\u010daju isprobajte HIIT u obliku Tabate! U ovom \u010dlanku prona\u0107i \u0107ete vodi\u010d za trening cijelog tijela koji mo\u017eete odraditi iz udobnosti vlastitog doma.<\/p>\n","protected":false},"author":129,"featured_media":639945,"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":[6177,6488,6452,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-644297","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-hiit-trening-hr","9":"tag-trening-doma-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-s-vlastitom-tezinom-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: U\u010dinkovit trening za cijelo tijelo koji mo\u017eete odraditi u samo 12 minuta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tabata trening za cijelo tijelo s vlastitom te\u017einom, idealan za dom ili teretanu. HIIT trening koji traje manje od 20 minuta i prikladan je za po\u010detnike. Pobolj\u0161ava performanse i poma\u017ee u gubitku kilograma.\" \/>\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\/tabata-trening\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: U\u010dinkovit trening za cijelo tijelo koji mo\u017eete odraditi u samo 12 minuta - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Tabata trening za cijelo tijelo s vlastitom te\u017einom, idealan za dom ili teretanu. HIIT trening koji traje manje od 20 minuta i prikladan je za po\u010detnike. 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