{"id":671506,"date":"2025-01-27T12:31:42","date_gmt":"2025-01-27T11:31:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671506"},"modified":"2025-01-27T12:31:46","modified_gmt":"2025-01-27T11:31:46","slug":"tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/","title":{"rendered":"Tabata: Efektivan trening za celo telo koji mo\u017eete zavr\u0161iti za 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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#Sta_je_Tabata\" title=\"\u0160ta je Tabata?\">\u0160ta 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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#What_Are_the_Benefits_of_Tabata\" title=\"What Are the Benefits of Tabata?\">What Are the Benefits of Tabata?<\/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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#Tabata_trening_za_celo_telo_8_vezbi_sa_telesnom_tezinom\" title=\"Tabata trening za celo telo: 8 ve\u017ebi sa telesnom te\u017einom\">Tabata trening za celo telo: 8 ve\u017ebi sa telesnom te\u017einom<\/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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#Kuda_dalje\" title=\"Kuda dalje?\">Kuda 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.rs\/blog\/tabata-efektivan-trening-za-celo-telo-koji-mozete-zavrsiti-za-samo-12-minuta\/#Glavni_Zakljucci\" title=\"Glavni Zaklju\u010dci?\">Glavni Zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u0160ta mo\u017eete posti\u0107i za 4 minuta?<\/strong> Mo\u017eete skuvati \u0161olju \u010daja, odgovoriti na kratak email, pro\u010ditati nekoliko stranica knjige\u2014ili <strong>uraditi ne\u0161to korisno za svoje zdravlje i probati Tabata trening.<\/strong> Jedna runda ovog intervalnog treninga traje samo 4 minuta. Za to vreme \u0107ete ubrzati metabolizam, raditi na mi\u0161i\u0107ima celog tela i biti korak bli\u017ee svojim fitnes ciljevima. Tabata je idealna za sve one koji imaju malo vremena za ve\u017ebanje, ali \u017eele vidljive rezultate. Pored drugih prednosti Tabate, \u010dlanak tako\u0111e sadr\u017ei primer treninga za celo telo koji mo\u017eete raditi kod ku\u0107e.<\/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=\"Sta_je_Tabata\"><\/span>\u0160ta je Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata je metoda <strong>intervalnog treninga visokog intenziteta (HIIT)<\/strong> koju je razvio japanski nau\u010dnik dr. Izumi Tabata. On je testirao efikasnost razli\u010ditih metoda treninga na timu olimpijskih brzih kliza\u010da, s ciljem da prona\u0111e program ve\u017ebanja koji \u0107e pomo\u0107i sportistima da<strong> unaprede i aerobnu i anaerobnu kondiciju.<\/strong> <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aerobni trening je obi\u010dno <strong>srednjeg intenziteta,<\/strong> omogu\u0107avaju\u0107i telu da koristi kiseonik za proizvodnju energije potrebne za rad mi\u0161i\u0107a. Zbog toga se aerobne aktivnosti mogu izvoditi du\u017ee vreme. Primeri uklju\u010duju sportove izdr\u017eljivosti poput tr\u010danja ili vo\u017enje bicikla. S druge strane, anaerobna kondicija se aktivira <strong>tokom kratkih, intenzivnih napora kada je snabdevanje kiseonikom ograni\u010deno.<\/strong> Bez kiseonika, telo se vi\u0161e oslanja na ograni\u010dene energetske rezerve, poput glikogena. Razmislite o aktivnostima poput <strong>sprinteva ili treninga snage,<\/strong> koje uklju\u010duju kratke, intenzivne <strong>serije koje traju samo nekoliko sekundi ili minuta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje dr. Tabate dovelo je do otkri\u0107a efikasnog na\u010dina za unapre\u0111enje oba tipa kondicije. Razvio je protokol treninga koji se sastoji od <strong>20 sekundi intenzivnog ve\u017ebanja i 10 sekundi odmora.<\/strong> Ovaj ciklus se<strong> ponavlja 8 puta<\/strong> u jednoj seriji. Metoda, nazvana po svom tvorcu, brzo je stekla popularnost, prelaze\u0107i sa profesionalnih sportista na rekreativne fitnes entuzijaste. <mark class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jedna Tabata sesija traje samo 4 minuta,<\/strong> \u0161to je \u010dini idealnim izborom za brz trening. Me\u0111utim, \u010dim je probate, brzo \u0107ete shvatiti da tih 20 sekundi ve\u017ebanja nisu tako laki kao \u0161to zvu\u010de. Tokom ovog kratkog perioda, va\u0161 cilj je da<strong> date svoj maksimum!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg\" alt=\"\u0160ta je Tabata trening?\" class=\"wp-image-639974\" title=\"\u0160ta je Tabata trening?\" 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\n<p>Tabata se mo\u017ee smatrati oblikom<strong><a href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\"> intervalnog treninga visokog intenziteta<\/a><\/strong>, poznatijeg pod skra\u0107enicom <strong>HIIT.<\/strong> On podrazumeva naizmeni\u010dno izvo\u0111enje kratkih naleta intenzivnog ve\u017ebanja i intervala niskog intenziteta ili odmora. Klju\u010dna razlika je u tome \u0161to su kod Tabate<strong> trajanje ve\u017ebanja i odmora fiksni, dok kod HIIT-a oni mogu varirati.<\/strong> Na primer, po\u010detni protokol mo\u017ee uklju\u010divati 30 sekundi ve\u017ebanja, nakon \u010dega sledi 1 minut odmora. Napredniji ve\u017eba\u010di mogu skratiti period odmora na 15 sekundi ili ga zameniti sa 30 sekundi ve\u017ebanja ni\u017eeg intenziteta. Odmor obi\u010dno dolazi tek nakon zavr\u0161etka cele serije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT je stoga mnogo fleksibilniji,<\/strong> omogu\u0107avaju\u0107i vam da prilagodite trajanje ve\u017ebanja i odmora svojim preferencijama i ciljevima. Kod Tabate, me\u0111utim, nema potrebe za razmi\u0161ljanjem o tome, jer prati jasan protokol: 20 sekundi ve\u017ebanja, 10 sekundi odmora, ponovljeno 8 puta. Ono \u0161to im je zajedni\u010dko je to \u0161to oba tipa treninga mo\u017eete sastaviti koriste\u0107i bilo koje ve\u017ebe koje \u017eelite. Ovo mogu uklju\u010divati <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/dovedite-se-u-formu-uz-ovih-12-vezbi-sa-sopstvenom-tezinom\/\">ve\u017ebe sa sopstvenom te\u017einom<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/8-najboljih-vezbi-za-zadnjicu-i-noge-sa-kettlebell-om\/\">kettlebelle<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/top-15-full-body-exercises-with-a-power-bag\/\">power bagove<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/13-the-most-effective-fitball-exercises\/\">fitnes lopte<\/a> i drugu <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/home-workout\">opremu za ve\u017ebanje<\/a>. Tako\u0111e ih mo\u017eete prilagoditi treninzima tr\u010danja, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-skip-rope-6-exercises-and-3-hiit-workouts-for-intense-calorie-burning\/\">preskakanju vija\u010de<\/a> ili \u010dak <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html\">treningu na vesla\u010dkoj spravi<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/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=\"What_Are_the_Benefits_of_Tabata\"><\/span>What Are the Benefits of Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavna prednost Tabate je njena <strong>efikasnost u vremenu,<\/strong> jer ve\u0107ina treninga traje samo 20 minuta. Me\u0111utim, ovo nije jedina prednost ove vrste ve\u017ebanja.<\/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. Pobolj\u0161a\u0107e i va\u0161e aerobne i anaerobne performanse.<\/h3>\n\n\n\n<p>Studije pokazuju da Tabata mo\u017ee zna\u010dajno pobolj\u0161ati aerobne i anaerobne performanse. Ovaj stil treninga <strong>pobolj\u0161ava sposobnost va\u0161eg tela da efikasnije koristi kiseonik,<\/strong> \u0161to koristi i izdr\u017eljivosti i treningu snage. Ovo vas \u010dini kompletnijim sportistom i poma\u017ee vam da se bolje pripremite za razne izazove u treningu. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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. Sagore\u0107ete dosta kalorija i podsta\u0107i \u0107ete gubitak te\u017eine.<\/h3>\n\n\n\n<p>Zbog visokog intenziteta, tokom treninga \u0107ete <strong>potro\u0161iti zna\u010dajnu koli\u010dinu energije.<\/strong> Ako organizujete Tabatu sa slo\u017eenim ve\u017ebama poput \u010du\u010dnjeva, iskoraka, burpija ili sklekova, mo\u017eete sagoreti isto toliko kalorija u 20 minuta koliko biste u 40 minuta treninga snage srednjeg intenziteta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Va\u0161 metabolizam \u0107e ostati ubrzan \u010dak i nakon treninga.<\/strong> Ovo je uglavnom zahvaljuju\u0107i EPOC-u (Pove\u0107anoj potro\u0161nji kiseonika nakon ve\u017ebanja), \u0161to se odnosi na pove\u0107anu potro\u0161nju kiseonika nakon ve\u017ebanja. Nakon treninga, va\u0161 <strong>metabolizam se ubrzava,<\/strong> \u0161to dovodi do ve\u0107eg sagorevanja kalorija jer va\u0161e telo koristi energiju za regeneraciju mi\u0161i\u0107nog tkiva i obnavljanje energetskih zaliha. Prema istra\u017eivanjima, trening visokog intenziteta ima pozitivan efekat na <strong>metaboli\u010dko zdravlje.<\/strong> Za one koji poku\u0161avaju da smr\u0161aju, mo\u017ee doneti sli\u010dne rezultate kao tradicionalni kardio, ali s predno\u0161\u0107u da zahteva manje vremena. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako \u017eelite da smr\u0161ate i trebaju vam saveti kako to da postignete, obavezno pro\u010ditajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\">10 saveta kako lak\u0161e smr\u0161ati i do\u0107i u formu<\/a><\/strong><\/li>\n\n\n\n<li>Zanima vas kako promene u ishrani, treningu snage ili kardio treningu uti\u010du na gubitak te\u017eine? Saznajte u \u010dlanku: <a href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\"><strong>Ishrana, kardio i trening snage: \u0161ta je najbolje za mr\u0161avljenje?<\/strong><\/a><\/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\u010da\u0107ete mi\u0161i\u0107e celog tela.<\/h3>\n\n\n\n<p>Tabata je idealna za slo\u017eene ve\u017ebe koje <strong>aktiviraju vi\u0161e mi\u0161i\u0107nih grupa odjednom.<\/strong> Ovo vam omogu\u0107ava da radite na celom telu za kratko vreme, poma\u017eu\u0107i da oblikujete, zategnete i oja\u010date mi\u0161i\u0107e. Postepenim pove\u0107anjem te\u017eine ili otpora mo\u017eete tako\u0111e primetiti pobolj\u0161anje snage.<\/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. I dalje mo\u017eete da ve\u017ebate, \u010dak i ako imate ograni\u010deno vreme.<\/h3>\n\n\n\n<p>Ako imate zauzet dan i ne mo\u017eete da na\u0111ete vremena za odlazak u teretanu ili tr\u010danje, Tabata nudi efikasnu alternativu. <strong>Ovaj intenzivan trening traje samo 4 minuta,<\/strong> \u0161to zna\u010di da mo\u017eete odraditi kratku sesiju bilo kada tokom dana. \u010cak i izvo\u0111enje 3 ili 4 Tabate ne\u0107e oduzeti puno vremena, tako da izgovori poput \u201eNemam vremena za ve\u017ebanje\u201c vi\u0161e nisu validni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ve\u017ebu mo\u017eete prilagoditi svojim potrebama.<\/h3>\n\n\n\n<p>Tabata vam daje fleksibilnost da <strong>prilagodite trening svojim individualnim potrebama i ciljevima.<\/strong> Mo\u017eete birati ve\u017ebe koje odgovaraju va\u0161em planu treninga, fokusiraju\u0107i se na gornji ili donji deo tela, ili \u010dak uklju\u010diti sprinteve na traci za tr\u010danje. Ovo \u010dini trening zanimljivim i u skladu s va\u0161im napretkom. To zna\u010di da se mo\u017ee uklopiti u planove treninga i za <strong>po\u010detnike i za iskusne sportiste.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010clanak \u201e<strong><a href=\"https:\/\/gymbeam.rs\/blog\/kako-stvoriti-odgovarajuci-program-za-kucne-treninge\/\">Kako kreirati efikasan plan ku\u0107nog treninga?<\/a><\/strong>\u201d mo\u017ee vam pomo\u0107i da planirate treninge u skladu s va\u0161im ciljevima.<\/li>\n\n\n\n<li>Prakti\u010dne savete za sve koji ve\u017ebaju u teretani mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\"><strong>Kako kreirati kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obogati\u0107ete svoj trening.<\/h3>\n\n\n\n<p>Ako vam je dosadila uobi\u010dajena rutina u teretani, Tabata mo\u017ee biti odli\u010dan na\u010din da <strong>osve\u017eite svoj trening.<\/strong> Ovaj dinami\u010dni stil ve\u017ebanja mo\u017ee se uklju\u010diti na po\u010detku kao deo zagrevanja ili na kraju uz <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-abdominal-muscles\/\">ve\u017ebe za trbu\u0161njake<\/a>. Udru\u017eite se sa svojim prijateljem iz teretane i probajte zajedni\u010dki <strong>Tabata izazov,<\/strong> koji mo\u017ee uklju\u010divati ve\u017ebe poput skok-\u010du\u010dnjeva, plenkova ili burpija. Mogu\u0107nosti su beskona\u010dne!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8344,36358,73135,80965\" ><\/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=\"Tabata_trening_za_celo_telo_8_vezbi_sa_telesnom_tezinom\"><\/span>Tabata trening za celo telo: 8 ve\u017ebi sa telesnom te\u017einom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u017delite da probate pravi Tabata trening?<\/strong> Pratite na\u0161 primer i pripremite se za 8 ve\u017ebi koje \u0107e izazvati mi\u0161i\u0107e celog tela. Bi\u0107e vam potrebna <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/exercise-mats\">prostirka<\/a>, a tako\u0111e se postarajte da imate pri ruci <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/towels\">pe\u0161kir<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sports-bottles\">fla\u0161u za vodu<\/a>, jer \u0107e ovo biti intenzivno. Koristite telefon ili sat da merite vreme, ali jo\u0161 bolja opcija je <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/workout-timer-gymbeam.html\">Workout Timer<\/a> ili aplikacija <a class=\"ek-link\" href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\">Tabata Timer: Interval Timer<\/a>, gde lako mo\u017eete da podesite intervale ve\u017ebanja i odmora i samo pratite zvu\u010dne signale. Alternativno, na YouTube-u mo\u017eete prona\u0107i Tabata plejliste sa pesmama od 4 minuta i glasovnim signalima koji \u0107e vas obave\u0161tavati kada po\u010dinju ve\u017ebe i periodi odmora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podesite<strong> intervale na 20 sekundi ve\u017ebanja, 10 sekundi odmora, i ponovite ovo 8 puta.<\/strong><\/li>\n\n\n\n<li>Prelazi\u0107ete iz jedne ve\u017ebe u drugu, \u0161to zna\u010di da \u0107ete svaku ve\u017ebu odraditi jednom u okviru jednog seta.\r\n\r\n<\/li>\n\n\n\n<li>Mo\u017eete uzeti du\u017eu pauzu od 60\u201390 sekundi izme\u0111u setova. Poku\u0161ajte da zavr\u0161ite ukupno<strong> 3\u20134 seta.<\/strong><\/li>\n\n\n\n<li>Pre nego \u0161to zapo\u010dnete Tabata trening, zagrejte se laganim tr\u010danjem u mestu ili skokovima u \u0161irinu, a zatim opustite celo telo dinami\u010dkim istezanjem.\r\n\r\n<\/li>\n\n\n\n<li>Pre nego \u0161to pokrenete tajmer, pro\u0111ite i isprobajte sve ve\u017ebe kako biste od prvog sekunda dali svoj maksimum.\r\n\r\n<\/li>\n\n\n\n<li>Ako \u017eelite,<strong> mo\u017eete u\u010diniti ve\u017ebe izazovnijim kori\u0161\u0107enjem opreme<\/strong> ili isprobati te\u017ee varijante navedene u nastavku.<\/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<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite i zauzmite plank polo\u017eaj s ispru\u017eenim rukama. Postavite ruke sa prstima ra\u0161irenim ispod ramena, malo \u0161ire od \u0161irine ramena. Dr\u017eite ramena spu\u0161tena dalje od u\u0161iju i lopatice zategnute. Zategnite trup i trudite se da telo bude u ravnoj liniji. Izbegavajte savijanje donjeg dela le\u0111a.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, savijte jedno koleno i privucite ga prema laktu ispru\u017eene ruke. Zatim ga vratite u po\u010detni polo\u017eaj i odmah ponovite na drugoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Savijanje le\u0111a, spu\u0161tanje kukova prema tlu, preterano podizanje karlice, ograni\u010den opseg pokreta.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti ve\u017ebu izazovnijom?<\/strong> Postavite ruke na <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\">polu loptu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\">lopta za ve\u017ebanje<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\">slam loptu<\/a> za dodatnu nestabilnost. Tako\u0111e mo\u017eete dodati <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-0-5-kg-gymbeam.html\">tegove za zglobove.<\/a><\/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=\"Mountain climber ve\u017eba\" class=\"wp-image-640102\" title=\"Mountain climber ve\u017eba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank sa pipanjem ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Spustite se na pod i zauzmite plank polo\u017eaj s ispravljenim rukama.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, podignite jednu ruku i dodirnite suprotno rame dlanom. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, a zatim ponovite s drugom rukom.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene gre\u0161ke:<\/strong> Savijanje le\u0111a, spu\u0161tanje kukova prema tlu, preterano podizanje karlice.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti ve\u017ebu izazovnijom?<\/strong> Postavite ruke na <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/compact-half-ball-balance-trainer-gymbeam.html\">polu loptu<\/a> ili slam loptu za dodatnu nestabilnost. Tako\u0111e mo\u017eete dodati <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\">tegove za zglobove.<\/a><\/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 s dodirivanjem ramena ve\u017eba\" class=\"wp-image-640134\" title=\"Plank s dodirivanjem ramena ve\u017eba\"\/><\/figure>\n\n\n\n<p>You can find more plank variations perfect for Tabata in the article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/47-the-best-and-madly-entertaining-plank-variations\/\">24 Most Effective Plank Variations<\/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\">3. Sklekovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Kleknite i pre\u0111ite u plank poziciju sa ispru\u017eenim rukama. Sklekove mo\u017eete raditi na kolenima ili u punoj plank poziciji. Postavite ruke, sa ra\u0161irenim prstima, ta\u010dno ispod ramena, malo \u0161ire od \u0161irine ramena. Dr\u017eite ramena spu\u0161tena, udaljena od u\u0161iju, zategnite lopatice i postavite laktove pod uglom od otprilike 45 stepeni u odnosu na telo. Aktivirajte jezgro i odr\u017eavajte ravnu liniju, izbegavaju\u0107i bilo kakvo savijanje u lumbalnom delu ki\u010dme.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok se spu\u0161tate u sklek, ciljaju\u0107i da lagano dodirnete grudima pod u donjoj poziciji. Izdahnite dok sna\u017eno pritiskate celu \u0161aku o podlogu kako biste se podigli nazad u po\u010detnu poziciju, a zatim pre\u0111ite na slede\u0107e ponavljanje.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, savijanje le\u0111a (posebno u lumbalnom delu), gubitak kontrole nad lopaticama, laktovi usmereni daleko od tela.<\/li>\n\n\n\n<li><strong>Kako ote\u017eati ve\u017ebu?<\/strong> Probajte sklekove na slam lopti, lopti za ve\u017ebanje ili polulopti; nosite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/weighted-vest-10-kg-gymbeam.html\">te\u017einski prsluk<\/a>; postavite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-weight-plate-51-mm-gymbeam.html\">tega plo\u010du<\/a> na le\u0111a; koristite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\">set za ve\u017ebanje sa suspenzijom<\/a>; dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/push-up-bar-gymbeam.html\">ru\u010dke za sklekove<\/a>; ili obmotajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/duoband-set-gymbeam.html\">dugu traku otpora<\/a> oko tela i pri\u010dvrstite je ispod ruku.<\/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=\"Sklekovi na kolenima ve\u017eba\" class=\"wp-image-640070\" title=\"Sklekovi na kolenima ve\u017eba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Propadanje na podu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Sedite sa savijenim kolenima i stopalima polo\u017eenim na pod. Postavite ruke iza sebe na podlogu, sa prstima usmerenim ka gluteusima. Podignite karlicu nekoliko centimetara od podloge, blago savijte laktove i povucite ramena dalje od u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, zategnite tricepse da biste ispravili ruke u laktovima. Zatim, dok udi\u0161ete, vratite se u po\u010detnu poziciju kontrolisanim pokretom i ponovite ve\u017ebu. Fokusirajte se na izolaciju pokreta na rukama, sa laktovima usmerenim pravo nazad, a ne u strane.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Podizanje ramena ka u\u0161ima, savijanje le\u0111a, nekontrolisani pokreti, ograni\u010den opseg pokreta.<\/li>\n\n\n\n<li><strong>Kako ote\u017eati ve\u017ebu<\/strong>? Izvodite triceps dipove sa rukama oslonjenim na <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flat-bench-gymbeam.html\">klupu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plyobox-wood-gymbeam.html\">pliometrijsku kutiju<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitness-stepper-gymbeam.html\">steper<\/a>, dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/active-3-kg-weighted-vest-gymbeam.html\">te\u017einski prsluk<\/a>, ili postavite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\">bu\u010dicu<\/a> na kukove.<\/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=\"propadanja na podu ve\u017eba\" class=\"wp-image-640038\" title=\"propadanja na podu ve\u017eba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Naizmeni\u010dni Glute Bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Lezite na le\u0111a, savijte kolena i pribli\u017eite stopala gluteusima, dr\u017ee\u0107i pete na podlozi. Ispru\u017eite ruke pored tela, podignite karlicu nagore i aktivirajte jezgro.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite ravnomerno i fokusirajte se na aktivaciju gluteusa. Podignite jedno stopalo od poda i ispravite nogu. Ovu poziciju mo\u017eete dr\u017eati 1\u20132 sekunde. Zatim vratite nogu na pod i podignite drugu. Nastavite naizmeni\u010dno podizanje nogu do kraja seta. Zapamtite da pokret treba da dolazi samo od nogu, dok ostatak tela ostaje stabilan tokom ve\u017ebe.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Nedovoljna aktivacija gluteusa, prekomerno savijanje le\u0111a, nekontrolisani pokreti.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti ve\u017ebu izazovnijom?<\/strong> Dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\">tegove za zglobove<\/a>, koristite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/booty-band-resistance-bands-set-beast-pink.html\">elasti\u010dnu traku<\/a> iznad kolena ili postavite stopala na <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/compact-half-ball-balance-trainer-gymbeam.html\">poluloptu<\/a>.<\/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=\"Naizmeni\u010dni glute bridge ve\u017ebi\" class=\"wp-image-640054\" title=\"Naizmeni\u010dni glute bridge ve\u017ebi\"\/><\/figure>\n\n\n\n<p>Sve o ve\u017ebi glute bridge i njenim drugim efikasnim varijacijama mo\u017eete prona\u0107i u \u010dlanku: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/this-is-what-will-happen-if-you-do-glute-bridge-regularly\/\"><strong>Glute Bridge: Top 10 varijacija za \u010dvr\u0161\u0107u i oblu zadnjicu<\/strong><\/a><\/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\">6. Kolena do laktova<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, savijte ruke u laktovima i postavite dlanove iza u\u0161iju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i aktivirajte mi\u0161i\u0107e jezgra dok podi\u017eete jednu nogu i pribli\u017eavate koleno suprotnom laktu, istovremeno pribli\u017eavaju\u0107i lakat kolenu. Udahnite dok se vra\u0107ate u po\u010detnu poziciju, a zatim ponovite na drugoj strani. Nastavite naizmeni\u010dno dok ne zavr\u0161ite seriju.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/li>\n\n\n\n<li><strong>Kako u\u010diniti ve\u017ebu izazovnijom?<\/strong> Postavite <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/set-of-resistance-bands-resistance-5-gymbeam.html\">elasti\u010dnu traku<\/a> oko stopala ili dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\">tegove za zglobove<\/a>.<\/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=\"Ve\u017eba kolena do laktova\" class=\"wp-image-640086\" title=\"Ve\u017eba kolena do laktova\"\/><\/figure>\n\n\n\n<p>Tra\u017eite inspiraciju za ve\u017ebe za stomak? Pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\"><strong>21 najbolja ve\u017eba sa sopstvenom te\u017einom za ja\u010danje stomaka<\/strong><\/a><\/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. Skok \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite sa stopalima malo \u0161ire od \u0161irine ramena. Te\u017eina treba da bude ravnomerno raspore\u0111ena po celoj povr\u0161ini stopala.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i, pomeraju\u0107i kukove unazad i nadole, izvedite \u010du\u010danj. Odredite dubinu \u010du\u010dnja tako da odr\u017eavate prirodnu zakrivljenost ki\u010dme. Dr\u017eite poravnanje kolena, gle\u017enjeva i prstiju u jednoj liniji. Dok izdi\u0161ete, aktivirajte mi\u0161i\u0107e zadnjice i prednji deo butina kako biste izveli skok. U gornjoj poziciji udahnite, zatim se vratite u \u010du\u010danj i ponovite skok.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Savijanje le\u0111a, ograni\u010den opseg pokreta, naginjanje napred, uvla\u010denje kolena, neravnomerna raspodela te\u017eine, prebacivanje te\u017eine na prste ili pete.<\/li>\n\n\n\n<li>Vi\u0161e varijacija \u010du\u010dnjeva sa sopstvenom te\u017einom i s optere\u0107enjem mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\"><strong>\u010cu\u010dnjevi: Benefiti, pravilno izvo\u0111enje i najefikasnije varijacije za ku\u0107u i teretanu<\/strong><\/a><\/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=\"8. Iskorak unazad\" class=\"wp-image-640022\" title=\"8. Iskorak unazad\"\/><\/figure>\n\n\n\n<p>Vi\u0161e varijacija \u010du\u010dnjeva sa sopstvenom te\u017einom i s optere\u0107enjem mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\"><strong>\u010cu\u010dnjevi: Benefiti, pravilno izvo\u0111enje i najefikasnije varijacije za ku\u0107u i teretanu<\/strong><\/a><\/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. Iskorak unazad<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite sa skupljenim stopalima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Po\u010dnite korakom napred i malo u stranu. Prenesite te\u017einu na prednju nogu. Spustite se dok butina ne formira otprilike ugao od 90 stepeni sa listom, ili dublje ako je mogu\u0107e. Dok izdi\u0161ete, koristite mi\u0161i\u0107e prednjeg dela butina i zadnjice da se vratite u po\u010detnu poziciju, zatim odmah nastavite slede\u0107im ponavljanjem na drugoj nozi.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, lo\u0161a koordinacija 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\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Iskorak unazad ve\u017eba\" class=\"wp-image-640118\" title=\"Iskorak unazad ve\u017eba\"\/><\/figure>\n\n\n\n<p>If you want to include more variations of lunges in your workout, you can find them in the article:&nbsp;<a href=\"https:\/\/gymbeam.rs\/blog\/kako-raditi-cucnjeve-i-iskorake-pravilna-tehnika-i-15-najboljih-varijacija\/\"><strong>How to Do Squats and Lunges? Proper Technique and Top 15 Variations<\/strong><\/a><\/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=\"Tabata_Boot_Camp\"><\/span>Tabata Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Isprobajte na\u0161 primer HIIT Tabata treninga 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\/bwlmtM-LlAI?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=\"Kuda_dalje\"><\/span>Kuda dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tako\u0111e mo\u017eete uklju\u010diti ve\u017ebe iz \u010dlanka \u201e<strong><a href=\"https:\/\/gymbeam.com\/blog\/top-15-full-body-exercises-with-a-power-bag\/\">Top 15 ve\u017ebi za celo telo sa Power Bag-om<\/a><\/strong>\u201c ili \u201e<strong><a href=\"https:\/\/gymbeam.rs\/blog\/top-10-vezbi-za-celo-telo-sa-tegovima-u-prsluku\/\">Top 10 ve\u017ebi za celo telo sa optere\u0107enom prslukom<\/a><\/strong>\u201c u svoju Tabata rutinu.<\/li>\n\n\n\n<li>Tako\u0111e mo\u017eete raditi trening za celo telo sa poluloptom. Efikasne ve\u017ebe mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.com\/blog\/10-best-bosu-ball-exercises-to-improve-balance-strengthen-your-back-and-entire-body\/\"><strong>10 najboljih ve\u017ebi sa balans poluloptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i celog tela<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017eete kreirati Tabata trening koriste\u0107i ve\u017ebe sa tegi\u0107ima. Inspiraciju potra\u017eite u \u010dlanku: <a href=\"https:\/\/gymbeam.rs\/blog\/trening-sa-bucicama-12-najefikasnijih-vezbi-za-celo-telo\/\"><strong>Trening sa tegi\u0107ima: 12 naju\u010dinkovitijih ve\u017ebi za celo telo<\/strong><\/a><\/li>\n\n\n\n<li>A ako \u017eelite da se istegnete nakon treninga, probajte ve\u017ebe sa penastim valjkom iz \u010dlanka: <a href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/\"><strong>Kako koristiti penasti valjak? Top 8 ve\u017ebi sa penastim valjkom<\/strong><\/a><\/li>\n\n\n\n<li>Planirate da opremite ku\u0107nu teretanu? U tom slu\u010daju, ne propustite \u010dlanak: <a href=\"https:\/\/gymbeam.rs\/blog\/obavezna-dodatna-oprema-za-kucnu-teretanu\/\"><strong>Obavezna oprema za va\u0161u ku\u0107nu teretanu<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Glavni_Zakljucci\"><\/span>Glavni Zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabata je dokaz da <strong>mo\u017eete posti\u0107i efikasan trening za samo nekoliko minuta.<\/strong> Ali njene prednosti prevazilaze samo vremensku efikasnost. Naizmeni\u010dnim intenzivnim intervalima ve\u017ebanja i kratkim periodima odmora, poma\u017ee da pobolj\u0161ate svoju <strong>sportske performanse<\/strong> i<strong> sagorevanje kalorija.<\/strong> Mo\u017eete dodati svoje ve\u017ebe ili pratiti strukturiranu rutinu za celo telo. O\u017eivite svoj trening uz Tabatu!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da li vam je ovaj \u010dlanak bio koristan? Ako jeste, slobodno ga podelite sa prijateljima i \u0161irite inspiraciju za Tabata intervalni trening.\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/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.com\/home-workout\" 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.com\/wearable-body-weights\" 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 li efikasan trening koji mo\u017eete zavr\u0161iti za manje od 20 minuta, uklju\u010duju\u0107i zagrevanje? U tom slu\u010daju, probajte HIIT u obliku Tabate! U ovom \u010dlanku \u0107ete prona\u0107i vodi\u010d za trening celog tela koji mo\u017eete raditi iz udobnosti svog doma.<\/p>\n","protected":false},"author":129,"featured_media":639954,"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":[7719],"tags":[7800,7776,7762,7775],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-671506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vezbe-i-treninzi-sr","8":"tag-hiit-trening-sr","9":"tag-trening-kod-kuce","10":"tag-vezbanje","11":"tag-vezbe-sa-sopstvenom-tezinom","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: Efektivan trening za celo telo koji mo\u017eete zavr\u0161iti za samo 12 minuta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tabata trening sa telesnom te\u017einom za celo telo za ku\u0107u ili teretanu. 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