{"id":709639,"date":"2025-04-18T15:19:54","date_gmt":"2025-04-18T13:19:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=709639"},"modified":"2025-04-18T15:58:43","modified_gmt":"2025-04-18T13:58:43","slug":"kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/","title":{"rendered":"Kako koristiti masa\u017eni pi\u0161tolj: 12 osnovnih tehnika za cijelo tijelo"},"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\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#Sto_je_masazni_pistolj\" title=\"\u0160to je masa\u017eni pi\u0161tolj?\">\u0160to je masa\u017eni pi\u0161tolj?<\/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\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#Kako_odabrati_masazni_pistolj\" title=\"Kako odabrati masa\u017eni pi\u0161tolj?\">Kako odabrati masa\u017eni pi\u0161tolj?<\/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\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#7_kljucnih_savjeta_za_ispravnu_upotrebu_masaznih_pistolja\" title=\"7 klju\u010dnih savjeta za ispravnu upotrebu masa\u017enih pi\u0161tolja\">7 klju\u010dnih savjeta za ispravnu upotrebu masa\u017enih pi\u0161tolja<\/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\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#12_ucinkovitih_tehnika_masaznog_pistolja_za_cijelo_tijelo\" title=\"12 u\u010dinkovitih tehnika masa\u017enog pi\u0161tolja za cijelo tijelo\">12 u\u010dinkovitih tehnika masa\u017enog pi\u0161tolja za cijelo tijelo<\/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\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#Otkuda_krenuti\" title=\"Otkuda krenuti?\">Otkuda krenuti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-koristiti-masazni-pistolj-12-osnovnih-tehnika-za-cijelo-tijelo\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite li <strong>ubla\u017eiti bol u le\u0111nim mi\u0161i\u0107ima ili ubla\u017eiti uko\u010denost nakon vje\u017ebanja masa\u017enim pi\u0161toljem?<\/strong> Onda ste na pravom mjestu! Sastavili smo vodi\u010d o tome kako koristiti masa\u017eni pi\u0161tolj na ispravan na\u010din &#8211; bilo da ste sporta\u0161 ili samo tra\u017eite opu\u0161tanje mi\u0161i\u0107a. Nau\u010dite osnovna pravila i klju\u010dne tehnike za <strong>pobolj\u0161anje oporavka, opu\u0161tanje zategnutih mi\u0161i\u0107a i podr\u0161ku va\u0161em limfnom sustavu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_masazni_pistolj\"><\/span>\u0160to je masa\u017eni pi\u0161tolj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017eni pi\u0161tolj je <strong>prijenosni ure\u0111aj<\/strong> koji radi na principu <strong>perkusivne terapije.<\/strong> Ova tehnika koristi brze osciliraju\u0107e pokrete koji prodiru duboko u mi\u0161i\u0107no tkivo. Poma\u017ee u pobolj\u0161anju <strong>cirkulacije krvi, dopremanju kisika i hranjivih tvari<\/strong> <strong>u mi\u0161i\u0107e<\/strong> te tako\u0111er poma\u017ee u uklanjanju otpadnih tvari. Kao rezultat toga, pridonosi <strong>br\u017eem oporavku, smanjenju boli, pove\u0107anom rasponu pokreta,<\/strong> a mo\u017ee \u010dak pomo\u0107i i u <strong>smanjenju pojave celulita.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovi ure\u0111aji za samomasa\u017eu dolaze u razli\u010ditim veli\u010dinama, oblicima i dizajnu. Najpopularniji su <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">klasi\u010dni (jaki)<\/a> ili <a href=\"https:\/\/gymbeam.hr\/mini-masaznji-pistolj-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kompaktni (mini)<\/a> masa\u017eni pi\u0161tolji. Oba obi\u010dno nude vi\u0161estruke razine intenziteta i dolaze s nekoliko nastavaka odnosno masa\u017enih glava koje mo\u017eete odabrati na temelju dijela tijela na koji se \u017eelite usredoto\u010diti. Ako odaberete visokokvalitetni model s dovoljno snage, masa\u017eni pi\u0161tolj tako\u0111er mo\u017ee biti prikladan za <a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bolove u le\u0111ima<\/strong> <\/a>i ostala podru\u010dja na tijelu. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve o dobrobitima masa\u017enih pi\u0161tolja mo\u017eete prona\u0107i u \u010dlanku:<a href=\"https:\/\/gymbeam.hr\/blog\/masazni-pistolji-5-nacina-na-koje-mogu-koristiti-svima-ne-samo-sportasima\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> Masa\u017eni pi\u0161tolji: 5 na\u010dina na koje mogu koristiti svima, ne samo sporta\u0161ima<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\" id=\"Jak-funguje-mas\u00e1\u017en\u00ed-pistole?\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg\" alt=\"Kako funkcionira masa\u017eni pi\u0161tolj?\" class=\"wp-image-672671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-2048x1365.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=\"Kako_odabrati_masazni_pistolj\"><\/span>Kako odabrati masa\u017eni pi\u0161tolj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako razmi\u0161ljate o nabavljanju masa\u017enog pi\u0161tolja, uzmite u obzir ove \u010dimbenike:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Snaga i intenzitet:<\/strong> provjerite ima li masa\u017eni pi\u0161tolj podesive razine intenziteta kako bi odgovarao razli\u010ditim potrebama masa\u017ee.<\/li>\n\n\n\n<li><strong>Razina buke:<\/strong> Neki masa\u017eni pi\u0161tolji mogu biti bu\u010dni, \u0161to mo\u017ee smetati. Potra\u017eite modele s tihim radom za ugodnije iskustvo.<\/li>\n\n\n\n<li><strong>Trajanje baterije:<\/strong> Vrijeme rada s jednim punjenjem je klju\u010dno, osobito ako ga planirate koristiti za dulje ili \u010de\u0161\u0107e sesije.<\/li>\n\n\n\n<li><strong>Te\u017eina i ergonomija:<\/strong> Lak\u0161i i ergonomski dizajnirani modeli jednostavniji su za rukovanje i omogu\u0107uju du\u017eu upotrebu bez zamaranja ruku. Mini masa\u017eni pi\u0161tolji su lak\u0161e prenosivi, \u0161to ih \u010dini idealnim za putovanja.<\/li>\n\n\n\n<li><strong>Pribor i nastavci:<\/strong> Razli\u010diti nastavci za masa\u017ene glave dizajnirani su za odre\u0111ene skupine mi\u0161i\u0107a. Provjerite uklju\u010duje li odabrani model nastavke koji odgovaraju va\u0161im potrebama.<\/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\">Osnovni nastavci za masa\u017ene pi\u0161tolje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Okrugli nastavak:<\/strong> Le\u0111a, ramena, ruke, bokovi, gluteusi, kvadricepsi, zadnje lo\u017ee i listovi.<\/li>\n\n\n\n<li><strong>Dvostruki nastavak:<\/strong> Podru\u010dja s tetivama i ligamentima, primjerice kralje\u017enica ili potkoljenice.<\/li>\n\n\n\n<li><strong>Plosnati nastavak:<\/strong> Le\u0111a, prsa, podlaktice.<\/li>\n\n\n\n<li><strong>Konusni nastavak:<\/strong> Trigger to\u010dke, duboko mi\u0161i\u0107no tkivo.<\/li>\n\n\n\n<li><strong>Nastavak Zlatni prst:<\/strong> Trapezoidni mi\u0161i\u0107i, duboko mi\u0161i\u0107no tkivo.<\/li>\n\n\n\n<li><strong>Bradva (klin) nastavak:<\/strong> Podru\u010dje kralje\u017enice, lopatica ili potkoljenica.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg\" alt=\"Nastavci za masa\u017ene pi\u0161tolje\" class=\"wp-image-672687\" title=\"Nastavci za masa\u017ene pi\u0161tolje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-2048x1365.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=\"7_kljucnih_savjeta_za_ispravnu_upotrebu_masaznih_pistolja\"><\/span>7 klju\u010dnih savjeta za ispravnu upotrebu masa\u017enih pi\u0161tolja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego po\u010dnete koristiti masa\u017eni pi\u0161tolj, svakako se upoznajte s <strong>osnovnim sigurnosnim smjernicama<\/strong>. To \u0107e vam pomo\u0107i da izbjegnete ne\u017eeljene efekte, kao \u0161to su podljevi na mi\u0161i\u0107ima ili kostima, i osigurati da ga <strong>koristite na u\u010dinkovit na\u010din<\/strong>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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<ol class=\"wp-block-list\">\n<li><strong>Odaberite pravi nastavak odnosno masa\u017enu glavu:<\/strong> odaberite oblik nastavka na temelju podru\u010dja koje \u017eelite masirati.<\/li>\n\n\n\n<li><strong>Odaberite intenzitet:<\/strong> Po\u010dnite s ni\u017eom brzinom i postupno pove\u0107avajte do vi\u0161ih razina.<\/li>\n\n\n\n<li><strong>Prona\u0111ite udoban polo\u017eaj:<\/strong> lezite ili sjednite na na\u010din koji vam je udoban i omogu\u0107uje opu\u0161tanje mi\u0161i\u0107a koji se masira.<\/li>\n\n\n\n<li><strong>Koliko \u010desto i koliko dugo koristiti masa\u017eni pi\u0161tolj:<\/strong> Masirajte jedno podru\u010dje od 30 sekundi do 2 minute. Tijekom dana mo\u017eete ponoviti masa\u017eu jednog podru\u010dja 1 &#8211; 2 puta. Op\u0107enito, ograni\u010dite ukupno vrijeme masa\u017ee na 15 &#8211; 20 minuta dnevno.<\/li>\n\n\n\n<li><strong>Masirajte samo mi\u0161i\u0107e:<\/strong> Izbjegavajte glavu, vrat, kosti, zglobove, kralje\u017enicu i podru\u010dja s modricama ili drugim ozljedama.<\/li>\n\n\n\n<li><strong>Vodite ra\u010duna o kontraindikacijama:<\/strong> Kada ne smijete koristiti masa\u017eni pi\u0161tolj? Ako imate upalne bolesti, trombozu, pro\u0161irene vene, neurolo\u0161ka stanja, visoki krvni tlak, probleme sa srcem ili mi\u0161i\u0107no-ko\u0161tanim sustavom ili uzimate lijekove za razrje\u0111ivanje krvi. Svakako se posavjetujte s lije\u010dnikom o prikladnosti upotrebe masa\u017enog pi\u0161tolja. \u017dene bi trebale izbjegavati kori\u0161tenje masa\u017enog pi\u0161tolja tijekom trudno\u0107e zbog hormonalnih promjena i utjecaja masa\u017ee na krvotok.<\/li>\n\n\n\n<li><strong>Koristite ga u pravo vrijeme:<\/strong> Pogodan je prije i poslije treninga ili bilo kada tijekom dana. Me\u0111utim, izbjegavajte ga koristiti odmah nakon intenzivnog treninga snage, dugog tr\u010danja ili drugih aktivnosti izdr\u017eljivosti.<\/li>\n<\/ol>\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=\"49246,90943,48727,8344,64849,67372,36280,80974,67660,67384,96667\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_ucinkovitih_tehnika_masaznog_pistolja_za_cijelo_tijelo\"><\/span>12 u\u010dinkovitih tehnika masa\u017enog pi\u0161tolja za cijelo tijelo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tra\u017eite li <strong>masa\u017eu cijelog tijela ili se samo usredoto\u010dujete na problemati\u010dna podru\u010dja poput trapezoidnih mi\u0161i\u0107a ili le\u0111a?<\/strong> Sastavili smo popis najboljih savjeta i tehnika s <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">masa\u017enim pi\u0161toljem<\/a> za gornji i donji dio tijela. Mo\u017eete stvoriti vlastitu rutinu masa\u017ee i <strong>raditi je u udobnosti svog doma.<\/strong> No, ako trebate temeljitiju masa\u017eu, posebice le\u0111a, zamolite partnera ili \u010dlana obitelji da vam pomogne.<\/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. Masiranje trapezoidnih mi\u0161i\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\">prostirku<\/a> u nekom udobnom polo\u017eaju, primjerice s prekri\u017eenm nogama. Jednom rukom uhvatite masa\u017eni pi\u0161tolj i pri\u010dvrstite okruglu masa\u017enu glavu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite masirati lijevi trapezius i obrnuto. Postavite nastavak za masa\u017enu glavu na mi\u0161i\u0107 i masirajte podru\u010dje izme\u0111u ramena i vrata. Usredoto\u010dite se samo na mi\u0161i\u0107, izbjegavaju\u0107i klju\u010dnu kost i vrat. Prvo masirajte jednu stranu, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Konusni nastavak, Zlatni prst.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> poku\u0161ajte masirati svoje trapezoide nakon dugog dana za ra\u010dunalom, psihi\u010dki iscrpljuju\u0107eg dana ili putovanja s te\u0161kim ruksakom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/trapezy.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na trapezoidima\" class=\"wp-image-672879\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na trapezoidima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Masiranje ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku u udobnom polo\u017eaju, naprimjer prekri\u017eenih nogu. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu.<\/li>\n\n\n\n<li><b>Izvo\u0111enje:<\/b> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite masirati lijevo rame i obrnuto. Postavite nastavak na mi\u0161i\u0107 i kru\u017enim pokretima masirajte deltoidni mi\u0161i\u0107. Usredoto\u010dite se samo na mi\u0161i\u0107, izbjegavaju\u0107i rameni zglob. Prvo masirajte jednu stranu, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati, konusni.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> poku\u0161ajte masirati ramena neko vrijeme nakon vje\u017ebanja gornjeg dijela tijela, <a href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\">plivanja<\/a>, odbojke, ko\u0161arke ili sportova s \u200b\u200breketom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/rameno.gif\" alt=\"Upotreba masa\u017enog pi\u0161tolja na ramenima\" class=\"wp-image-672863\" title=\"Upotreba masa\u017enog pi\u0161tolja na ramenima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Masiranje bicepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku u udobnom polo\u017eaju, naprimjer prekri\u017eenih nogu. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite plosnatu masa\u017enu glavu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite s masa\u017eom lijeve ruke. Oslonite ju na nogu da se opusti i nje\u017eno ju savijte u laktu. Postavite masa\u017enu glavu na biceps i po\u010dnite masirati kru\u017enim pokretima. Usredoto\u010dite se samo na mi\u0161i\u0107, izbjegavaju\u0107i humerus, pregib lakta i lakat. Masirajte prvo jednu ruku, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Okrugli, konusni.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Poku\u0161ajte masirati bicepse neko vrijeme nakon <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\">treninga za gornji dio tijela<\/a>,&nbsp;sportova s \u200b\u200breketom, penjanja ili veslanja.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/biceps.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na bicepsu\" class=\"wp-image-672703\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na bicepsu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Masa\u017ea tricepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku u udoban polo\u017eaj, naprimjer s nogama savijenim ispred sebe. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite plosnatu masa\u017enu glavu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite s masa\u017eom lijeve ruke. Polo\u017eite ju ispred sebe na tlo ili na nogu da ju opustite i nje\u017eno savijte lakat. Postavite nastavak na triceps i po\u010dnite masirati kru\u017enim pokretima. Usredoto\u010dite se samo na mi\u0161i\u0107, izbjegavaju\u0107i humerus i lakat. Masirajte prvo jednu ruku, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Okrugli.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Poku\u0161ajte masirati tricepse neko vrijeme nakon <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\">treninga za gornji dio tijela<\/a>, sportova s \u200b\u200breketom, penjanja, cross-country skijanja ili veslanja.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_3-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na tricepsu\" class=\"wp-image-672719\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na tricepsu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Masa\u017ea podlaktice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-pro-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">prostirku<\/a> u udobnom polo\u017eaju, na primjer s nogama savijenim ispred sebe. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite plosnatu masa\u017enu glavu.<\/li>\n\n\n\n<li><b>Izvo\u0111enje:<\/b> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite masirati lijevu podlakticu. Nje\u017eno savijte ruku i naslonite podlakticu na bedro kako bi ruka ostala opu\u0161tena. Postavite nastavak, odnosno masa\u017enu glavu na podlakticu i po\u010dnite masirati pokretima prema gore, rade\u0107i sa svih strana. Usredoto\u010dite se samo na mi\u0161i\u0107, izbjegavaju\u0107i pal\u010danu i lakatnu kost. Masirajte prvo jednu ruku, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Okrugli.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Poku\u0161ajte masirati podlaktice neko vrijeme nakon vje\u017ebanja gornjeg dijela tijela, penjanja u planinama ili na zidu za penjanje, ili kalistenike (vje\u017ebe sa \u0161ipkom za zgibove).<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_4-ezgif.com-optimize.gif\" alt=\"Upotreba masa\u017enog pi\u0161tolja za masa\u017eu podlaktica\" class=\"wp-image-672735\"\/><\/figure>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Masa\u017ea prsnih mi\u0161i\u0107a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku u udoban polo\u017eaj, naprimjer s nogama savijenim ispred sebe. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite plosnatu masa\u017enu glavu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako masa\u017eni pi\u0161tolj dr\u017eite u desnoj ruci, po\u010dnite masirati lijevu stranu prsa. Lijevu ruku udobno naslonite na bedro ili na prostirku ispred sebe. Postavite masa\u017enu glavu na prsni mi\u0161i\u0107 i po\u010dnite masirati kru\u017enim pokretima ili odozdo prema gore. Usredoto\u010dite se samo na mi\u0161i\u0107e, izbjegavaju\u0107i prsnu kost, klju\u010dnu kost, tkivo dojke i podru\u010dje bradavica. Prvo izmasirajte jednu stranu, a zatim promijenite ruke i prije\u0111ite na drugu stranu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Okrugli.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Poku\u0161ajte masirati prsne mi\u0161i\u0107e neko vrijeme nakon vje\u017ebanja na bench pressu, <a href=\"https:\/\/gymbeam.hr\/multifunkcionalna-daska-za-sklekove-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sklekova<\/a>, vje\u017ebi u <a href=\"https:\/\/gymbeam.hr\/dip-ii-paralelne-sipke-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ringu<\/a>, <a href=\"https:\/\/gymbeam.hr\/dip-ii-paralelne-sipke-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dipseva<\/a>, ili drugih <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-prsa\/\" target=\"_blank\" rel=\"noreferrer noopener\">vje\u017ebi za prsa<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_5-ezgif.com-optimize.gif\" alt=\"Upotreba masa\u017enog pi\u0161tolja na prsnim mi\u0161i\u0107ima\" class=\"wp-image-672751\" title=\"Upotreba masa\u017enog pi\u0161tolja na prsnim mi\u0161i\u0107ima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Masa\u017ea donjeg dijela le\u0111a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku sa savijenim nogama i lagano se nagnite naprijed. Uzmite pi\u0161tolj za masa\u017eu jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako u desnoj ruci dr\u017eite masa\u017eni pi\u0161tolj, po\u010dnite masirati desnu stranu donjeg dijela le\u0111a. Lijevu ruku udobno naslonite na bedro ili na prostirku ispred sebe. Postavite nastavak za masa\u017eni pi\u0161tolj na donji dio le\u0111a (odmah iznad kukova) i po\u010dnite masirati pokretima od gore prema dolje, kre\u0107u\u0107i se prema bokovima. Usredoto\u010dite se samo na mi\u0161i\u0107e, izbjegavaju\u0107i kralje\u017enicu i podru\u010dje zdjeli\u010dne kosti. Prvo izmasirajte jednu stranu, a zatim promijenite ruke i prije\u0111ite na drugu stranu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Poku\u0161ajte masirati donji dio le\u0111a nakon vje\u017ebi poput <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/ \/\" target=\"_blank\" rel=\"noreferrer noopener\">mrtvog dizanja<\/a> ili drugih pokreta koji ciljaju na to podru\u010dje, ili nakon prekomjerne upotrebe zbog dugotrajnog perioda stajanja, sjedenja, hodanja ili no\u0161enja te\u0161kih predmeta.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_6-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na donjem dijelu le\u0111a\" class=\"wp-image-672767\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na donjem dijelu le\u0111a\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Masa\u017ea gluteusa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na prostirku, savijte jednu nogu pod kutom od oko 90 stupnjeva i stavite je preko druge noge. Zatim postavite <a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-crni-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pjenasti valjak<\/a>, presavijenu <a href=\"https:\/\/gymbeam.hr\/foldable-tatami-podloga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prostirku<\/a>, ili jastuk ispod koljena savinute noge. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu.<\/li>\n\n\n\n<li><b>Izvo\u0111enje:<\/b> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Ako dr\u017eite masa\u017eni pi\u0161tolj u desnoj ruci, po\u010dnite masirati desni gluteus. Drugom rukom nje\u017eno dr\u017eite koljeno savijene noge. Postavite nastavak na glutealni mi\u0161i\u0107 i po\u010dnite masirati gore-dolje ili kru\u017enim pokretima, ciljaju\u0107i sve strane mi\u0161i\u0107a. Usredoto\u010dite se samo na mi\u0161i\u0107e, izbjegavaju\u0107i zdjeli\u010dnu i trti\u010dnu kost. Prvo izmasirajte jednu stranu, zatim promijenite nogu i ponovite na drugoj strani.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati, konusni.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Probajte masirati svoje gluteuse nakon vje\u017ebi poput <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010du\u010dnjeva<\/a>, mrtvog dizanja, <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noreferrer noopener\">hip thrusteva<\/a>, i ostalih <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\">treninga fokusiranih na oblikovanje gluteusa<\/a>, ili nakon dugog <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u010danja<\/a> ili hodanja uzbrdo.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_7-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na stra\u017enjici\" class=\"wp-image-672783\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na gluteusima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Masa\u017ea prednje i unutarnje strane bedara (kvadricepsa)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku, savijte jednu nogu pod kutom od 90 stupnjeva i postavite koljeno na tlo. Dr\u017eite drugu nogu ispru\u017eenu na podlozi. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu glavu za masa\u017eu. Drugom rukom poduprite se iza sebe radi bolje stabilnosti.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno pove\u0107avaju\u0107i prema potrebi. Po\u010dnite masirati prednju stranu bedara (kvadriceps) savijene noge. Kre\u0107ite se od koljena prema kuku, pokrivaju\u0107i cijelu du\u017einu i \u0161irinu kvadricepsa. Masirajte samo mi\u0161i\u0107, izbjegavaju\u0107i \u010da\u0161icu i zglob koljena. Prvo izmasirajte jednu nogu, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati, konusni.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Probajte masirati svoja bedra neko vrijeme nakon treninga koji uklju\u010duje \u010du\u010dnjeve, abdukcije kukova na spravi, ili druge <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noreferrer noopener\">vje\u017ebe za noge<\/a>, nakon dugog tr\u010danja, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">bicikliranja<\/a>, ili timskih sportova s loptom i reketom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_10-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na prednjoj strani bedara\" class=\"wp-image-672831\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na prednjoj strani bedara\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Masa\u017ea zadnjih lo\u017ea<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku, savijte jednu nogu na otprilike 90 stupnjeva, dr\u017ee\u0107i stopalo na tlu, a koljeno okrenuto prema gore. Dr\u017eite drugu nogu ispru\u017eenu na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prostirci<\/a>. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu. Drugom rukom poduprite se iza tijela radi ve\u0107e stabilnosti.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno ga pove\u0107avaju\u0107i prema potrebi. Po\u010dnite masirati zadnju lo\u017eu savijene noge, kre\u0107u\u0107i se odozdo prema gore prema gluteusu, pokrivaju\u0107i cijelu du\u017einu i \u0161irinu mi\u0161i\u0107a. Usredoto\u010dite se isklju\u010divo na mi\u0161i\u0107, izbjegavaju\u0107i podru\u010dje iza koljena. Prvo izmasirajte jednu nogu, a zatim promijenite i ponovite na drugoj.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati, konusni.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Probajte masirati zadnje lo\u017ee u vremenskom odmaku nakon vje\u017ebi poput rumunjskog mrtvog dizanja, no\u017enih pregiba na spravi, i ostalih <a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/\" target=\"_blank\" rel=\"noreferrer noopener\">pokreta koji ciljaju na stra\u017enju stranu bedara<\/a>, kao i nakon du\u017eeg tr\u010danja, skija\u0161kog tr\u010danja ili spusta, snowboardinga, ili timskih sportova s loptom i reketom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_9-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na zadnjim lo\u017eama\" class=\"wp-image-672815\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na zadnjim lo\u017eama\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Masa\u017ea vanjske strane bedara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">prostirku<\/a> s va\u0161im koljenima lagano savijenima i va\u0161im stopalima ravno postavljenima na podu. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu. Drugom rukom ili dr\u017eite jednu nogu ili je postavite iza sebe za dodatnu stabilnost.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno ga pove\u0107avaju\u0107i prema potrebi. Zapo\u010dnite masiranjem vanjske strane bedra. Kre\u0107ite se od kukova niz bo\u010dnu stranu noge prema koljenu. Usredoto\u010dite se isklju\u010divo na mi\u0161i\u0107e, izbjegavaju\u0107i zglobove kuka i koljena. Masirajte prvo jednu nogu, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Okrugli.<\/li>\n\n\n\n<li><strong>Savjet:<\/strong> Probajte masirati vanjsku stranu bedra s vremenskim odmakom nakon vje\u017ebi kao \u0161to su vje\u017ebe na spravi za abdukciju i drugih pokreta usmjerenih na vanjsku stranu bedra, kao i nakon dugog tr\u010danja, klizanja, skija\u0161kog tr\u010danja ili spusta ili timskih sportova s \u200b\u200bloptom i reketom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_8-ezgif.com-optimize.gif\" alt=\"Upotreba masa\u017enog pi\u0161tolja na vanjskoj strani bedara\" class=\"wp-image-672799\" title=\"Upotreba masa\u017enog pi\u0161tolja na vanjskoj strani bedara\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Masa\u017ea listova<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku s blago savijenim koljenima i stopalima ravno na podu. Uzmite masa\u017eni pi\u0161tolj jednom rukom i pri\u010dvrstite okruglu masa\u017enu glavu. Drugom rukom se mo\u017eete dr\u017eati za jednu nogu ili je staviti iza sebe za dodatnu stabilnost.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eni pi\u0161tolj i postavite ga na niski intenzitet, postupno ga pove\u0107avaju\u0107i prema potrebi. Postavite masa\u017enu glavu na list (potkoljenicu) i po\u010dnite masirati. Kre\u0107ite se od gle\u017enja prema gore prema udubljenju kod koljena. Usredoto\u010dite se isklju\u010divo na mi\u0161i\u0107e, izbjegavaju\u0107i zglobove gle\u017enja i koljena. Masirajte prvo jednu nogu, a zatim prije\u0111ite na drugu.<\/li>\n\n\n\n<li><strong>Ostali prikladni nastavci:<\/strong> Plosnati, konusni, dvostruki nastavak (oblik slova U).<\/li>\n\n\n\n<li><b>Savjet:<\/b> Poku\u0161ajte masirati listove s vremenskim odmakom nakon vje\u017ebi kao \u0161to su podizanje listova i drugi<a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noreferrer noopener\"> pokreti fokusirani na listove<\/a>, kao i nakon dugog tr\u010danja, skija\u0161kog tr\u010danja ili spusta, ili timskih sportova s \u200b\u200bloptom i reketom.<\/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.hr\/blog\/wp-content\/uploads\/2025\/02\/C8513_11-ezgif.com-optimize.gif\" alt=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na listovima\" class=\"wp-image-672847\" title=\"Kori\u0161tenje masa\u017enog pi\u0161tolja na listovima\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Otkuda_krenuti\"><\/span>Otkuda krenuti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obavezno istra\u017eite i druge tehnike oporavka u na\u0161im dodatnim \u010dlancima.<\/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>Pjenasti valjak tako\u0111er je popularan alat za oporavak. Vi\u0161e o njegovim prednostima mo\u017eete saznati u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovaj alat za masa\u017eu?<\/a><\/strong><\/li>\n\n\n\n<li>Najbolje vje\u017ebe s foam rollerom mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#8_nejucinnejsich_cviku_s_penovym_valcem\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako koristiti foam roller? 8 najboljih vje\u017ebi s pjenastim valjkom<\/strong><\/a><\/li>\n\n\n\n<li>O razli\u010ditim metodama oporavka mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Najbolje tehnike za regeneraciju, bol u mi\u0161i\u0107ima i umor nakon treninga<\/strong><\/a><\/li>\n\n\n\n<li>Tako\u0111er detaljnije opisujemo alate za masa\u017eu u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako pospje\u0161iti regeneraciju pomo\u0107u masa\u017enih pi\u0161tolja i drugih alata?<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete podr\u017eati svoj oporavak s na\u0161ih <a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 savjeta o tome kako najbolje oporaviti svoje tijelo nakon treninga.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017eni pi\u0161tolj <strong>u\u010dinkovit je ure\u0111aj za ubla\u017eavanje napetosti mi\u0161i\u0107a i pomo\u0107 pri oporavku cijelog tijela.<\/strong> Prethodno navedene osnovne tehnike korisne su ne samo sporta\u0161ima, ve\u0107 i svima koji trebaju ubla\u017eiti bolove u le\u0111ima nakon dugotrajnog sjedenja. Kako biste postigli najbolje rezultate, zapamtite nekoliko jednostavnih smjernica: masirajte svaku mi\u0161i\u0107nu skupinu najmanje 30 sekundi do 2 minute, postupno pove\u0107avajte intenzitet i koristite ga samo na mi\u0161i\u0107ima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i proslijedite savjete za kori\u0161tenje masa\u017enog pi\u0161tolja.<\/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\/vitamini\/gymbeam\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage Guns\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=\"http:\/\/0\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako izmasirati cijelo tijelo masa\u017enim pi\u0161toljem? U ovom \u0107ete \u010dlanku prona\u0107i u\u010dinkovite tehnike za ubla\u017eavanje uko\u010denosti mi\u0161i\u0107a od va\u0161ih trapezoida do listova.<\/p>\n","protected":false},"author":129,"featured_media":672637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7100,7208,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-709639","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-regeneracija-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Kako koristiti masa\u017eni pi\u0161tolj: 12 osnovnih tehnika za cijelo tijelo - 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