{"id":712133,"date":"2025-04-06T22:58:11","date_gmt":"2025-04-06T20:58:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=712133"},"modified":"2025-04-06T22:58:16","modified_gmt":"2025-04-06T20:58:16","slug":"kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/","title":{"rendered":"Kako koristiti pi\u0161tolj za masa\u017eu: 12 osnovnih tehnika za celo telo"},"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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#Sta_je_pistolj_za_masazu\" title=\"\u0160ta je pi\u0161tolj za masa\u017eu?\">\u0160ta je pi\u0161tolj za masa\u017eu?<\/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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#Kako_odabrati_pistolj_za_masazu\" title=\"Kako odabrati pi\u0161tolj za masa\u017eu?\">Kako odabrati pi\u0161tolj za masa\u017eu?<\/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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#7_kljucnih_saveta_za_ispravnu_upotrebu_pistolja_za_masazu\" title=\"7 klju\u010dnih saveta za ispravnu upotrebu pi\u0161tolja za masa\u017eu\">7 klju\u010dnih saveta za ispravnu upotrebu pi\u0161tolja za masa\u017eu<\/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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#12_efikasnih_tehnika_masaze_pistoljem_za_celo_telo\" title=\"12 efikasnih tehnika masa\u017ee pi\u0161toljem za celo telo\">12 efikasnih tehnika masa\u017ee pi\u0161toljem za celo telo<\/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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#Sta_dalje\" title=\"\u0160ta dalje?\">\u0160ta 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\/kako-koristiti-pistolj-za-masazu-12-osnovnih-tehnika-za-celo-telo\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Da li \u017eelite da <strong>ubla\u017eite bol u mi\u0161i\u0107ima le\u0111a ili smanjite uko\u010denost posle treninga pomo\u0107u pi\u0161tolja za masa\u017eu?<\/strong> Onda ste na pravom mestu! Pripremili smo vodi\u010d o tome kako pravilno koristiti pi\u0161tolj za masa\u017eu\u2014bilo da ste sportista ili samo tra\u017eite na\u010din za opu\u0161tanje mi\u0161i\u0107a. Nau\u010dite osnovna pravila i klju\u010dne tehnike za <strong> pobolj\u0161anje oporavka, opu\u0161tanje zategnutih mi\u0161i\u0107a<\/strong> i <strong> podr\u0161ku limfnom sistemu.<\/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=\"Sta_je_pistolj_za_masazu\"><\/span>\u0160ta je pi\u0161tolj za masa\u017eu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pi\u0161tolj za masa\u017eu je <strong>prenosivi ure\u0111aj<\/strong> koji funkcioni\u0161e na principu <strong>perkusivne terapije<\/strong>. Ova tehnika koristi brze oscilatorne pokrete koji prodiru duboko u mi\u0161i\u0107no tkivo. Na taj na\u010din <strong>pobolj\u0161ava cirkulaciju krvi, donose\u0107i kiseonik i hranljive materije mi\u0161i\u0107ima<\/strong>, dok istovremeno poma\u017ee u eliminaciji otpadnih materija. Kao rezultat, doprinosi <strong>br\u017eem oporavku, smanjenju bola, pove\u0107anju opsega pokreta<\/strong>, a mo\u017ee \u010dak i <strong>smanjiti vidljivost 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 dizajnima. Najpopularniji su <a href=\"https:\/\/gymbeam.rs\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"> klasi\u010dni (sna\u017eni)<\/a> ili k<a href=\"https:\/\/gymbeam.rs\/mini-masaznji-pistolj-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ompaktni (mini)<\/a> pi\u0161tolji za masa\u017eu. Obe verzije obi\u010dno nude vi\u0161e nivoa intenziteta i dolaze sa razli\u010ditim nastavcima za masa\u017eu, koje mo\u017eete birati u zavisnosti od dela tela koji \u017eelite da tretirate. Ako odaberete kvalitetan model sa dovoljno snage, pi\u0161tolj za masa\u017eu mo\u017ee biti koristan i za <a href=\"https:\/\/gymbeam.rs\/blog\/bol-u-ledjima-10-najcescih-uzroka-i-resenja\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>bol u le\u0111ima<\/strong><\/a> i druge delove tela.    <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 prednostima pi\u0161tolja za masa\u017eu mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.rs\/blog\/masazni-pistolji-5-nacina-na-koje-mogu-koristiti-svima-ne-samo-sportistima\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Pi\u0161tolji za masa\u017eu: 5 na\u010dina na koje mogu koristiti svima, ne samo sportistima <\/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 funkcioni\u0161e pi\u0161tolj za masa\u017eu?\" 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_pistolj_za_masazu\"><\/span>Kako odabrati pi\u0161tolj za masa\u017eu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako razmi\u0161ljate o kupovini pi\u0161tolja za masa\u017eu, obratite pa\u017enju na slede\u0107e faktore:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Snaga i intenzitet:<\/strong> Proverite da li pi\u0161tolj ima podesive nivoe intenziteta kako bi odgovarao va\u0161im potrebama.<\/li>\n\n\n\n<li><strong>Nivo buke:<\/strong> Neki modeli mogu biti bu\u010dni i ometaju\u0107i. Potra\u017eite tihe modele za udobnije kori\u0161\u0107enje. <\/li>\n\n\n\n<li><strong>Trajanje baterije:<\/strong> Vreme rada na jednom punjenju je va\u017eno, posebno ako planirate du\u017ee ili \u010de\u0161\u0107e kori\u0161\u0107enje.<\/li>\n\n\n\n<li><strong>Te\u017eina i ergonomija:<\/strong> Lak\u0161i i ergonomski dizajnirani modeli su lak\u0161i za rukovanje i omogu\u0107avaju du\u017ee kori\u0161\u0107enje bez zamaranja ruku. Mini modeli su prakti\u010dniji za putovanja. <\/li>\n\n\n\n<li><strong>Dodaci i nastavci:<\/strong> Razli\u010diti nastavci su dizajnirani za specifi\u010dne grupe mi\u0161i\u0107a. Uverite se da izabrani model sadr\u017ei 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\">Naj\u010de\u0161\u0107i nastavci za masa\u017eu i njihova upotreba:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Okrugli (lopta):<\/strong> Le\u0111a, ramena, ruke, kukovi, gluteusi, kvadricepsi, zadnja lo\u017ea, listovi.<\/li>\n\n\n\n<li><strong>Vilju\u0161ka:<\/strong> Tetive i ligamenti, ki\u010dmeni stub, cevanice.<\/li>\n\n\n\n<li><strong>Ravan nastavak:<\/strong> Le\u0111a, grudi, podlaktice.<\/li>\n\n\n\n<li><strong>Metak:<\/strong> Okida\u010dke ta\u010dke, duboko mi\u0161i\u0107no tkivo.<\/li>\n\n\n\n<li><strong>Zlatni prst:<\/strong> Trapezasti mi\u0161i\u0107, duboki mi\u0161i\u0107i.<\/li>\n\n\n\n<li><strong>Klinasti nastavak:<\/strong> Ki\u010dma, lopatice, cevanice.<\/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=\"Priklju\u010dci za glavu pi\u0161tolja za masa\u017eu\" class=\"wp-image-672687\" title=\"Priklju\u010dci za glavu pi\u0161tolja za masa\u017eu\" 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_saveta_za_ispravnu_upotrebu_pistolja_za_masazu\"><\/span>7 klju\u010dnih saveta za ispravnu upotrebu pi\u0161tolja za masa\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre nego \u0161to po\u010dnete, upoznajte se sa <strong>osnovnim bezbednosnim smernicama<\/strong>. Ovo \u0107e vam pomo\u0107i da izbegnete ne\u017eeljene efekte, poput modrica na mi\u0161i\u0107ima ili kostima, i osigurate <strong>efikasnu upotrebu<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" 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<ol class=\"wp-block-list\">\n<li><strong>Odaberite pravi nastavak za masa\u017eu:<\/strong> Birajte oblik nastavka prema delu tela koji \u017eelite da tretirate.<\/li>\n\n\n\n<li><strong>Podesite intenzitet:<\/strong> Po\u010dnite sa ni\u017eim brzinama i postepeno pove\u0107avajte intenzitet.<\/li>\n\n\n\n<li><strong>Prona\u0111ite udoban polo\u017eaj:<\/strong> Sedite ili lezite tako da vam bude prijatno i da mi\u0161i\u0107 koji masirate bude opu\u0161ten.<\/li>\n\n\n\n<li><strong>Koliko \u010desto i koliko dugo koristiti pi\u0161tolj za masa\u017eu?<\/strong> Masirajte jedno podru\u010dje od 30 sekundi do 2 minuta. Tokom dana mo\u017eete ponoviti tretman istog podru\u010dja 1\u20132 puta. Ukupno trajanje masa\u017ee ne bi trebalo da prelazi 15\u201320 minuta dnevno.  <\/li>\n\n\n\n<li><strong>Masa\u017ea isklju\u010divo mi\u0161i\u0107a:<\/strong> Izbegavajte glavu, vrat, kosti, zglobove, ki\u010dmu, modrice i povre\u0111ena mesta.<\/li>\n\n\n\n<li><strong>Obratite pa\u017enju na kontraindikacije:<\/strong> Ako imate zapaljenske bolesti, trombozu, pro\u0161irene vene, neurolo\u0161ke poreme\u0107aje, visok krvni pritisak, sr\u010dane ili mi\u0161i\u0107no-skeletne probleme, ili ako uzimate lekove za razre\u0111ivanje krvi. Pre upotrebe, konsultujte se sa lekarom. Trudnice bi trebalo da izbegavaju kori\u0161\u0107enje pi\u0161tolja za masa\u017eu zbog hormonalnih promena i uticaja masa\u017ee na cirkulaciju krvi.   <\/li>\n\n\n\n<li><strong>Koristite ga u pravo vreme:<\/strong> Mo\u017eete ga koristiti pre i posle treninga ili bilo kada tokom dana. Me\u0111utim, izbegavajte upotrebu odmah nakon intenzivnog treninga snage, dugog tr\u010danja ili drugih napornih aktivnosti. <\/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=\"8344,49246,58822,67372,80965\" ><\/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=\"12_efikasnih_tehnika_masaze_pistoljem_za_celo_telo\"><\/span>12 efikasnih tehnika masa\u017ee pi\u0161toljem za celo telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da li tra\u017eite <strong>masa\u017eu celog tela ili \u017eelite da se fokusirate na problemati\u010dne oblasti, poput trapeza ili le\u0111a?<\/strong> Pripremili smo listu najboljih saveta i tehnika uz kori\u0161\u0107enje <a href=\"https:\/\/gymbeam.rs\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">pi\u0161tolja za masa\u017eu<\/a> za gornji i donji deo tela. Mo\u017eete kreirati sopstvenu rutinu masa\u017ee i izvoditi je <strong>udobno kod ku\u0107e<\/strong>. Me\u0111utim, ako vam je potrebna temeljna masa\u017ea, posebno za le\u0111a, zamolite partnera ili \u010dlana porodice 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. Trapezius masa\u017ea<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na <a href=\"https:\/\/gymbeam.rs\/podloge-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\">prostirku<\/a> u udoban polo\u017eaj, na primer, prekr\u0161tenih nogu. Uzmite pi\u0161tolj za masa\u017eu jednom rukom i pri\u010dvrstite okrugli masa\u017eni nastavak. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite pi\u0161tolj za masa\u017eu i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i intenzitet po potrebi. Ako dr\u017eite pi\u0161tolj u desnoj ruci, po\u010dnite sa masa\u017eom levog trapeza i obrnuto. Postavite masa\u017eni nastavak na mi\u0161i\u0107 i masirajte podru\u010dje izme\u0111u ramena i vrata. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i klju\u010dnu kost i vrat. Prvo izmasirajte jednu stranu, a zatim pre\u0111ite na drugu.    <\/li>\n\n\n\n<li><strong>Drugi pogodni nastavci:<\/strong> Metak, Zlatni prst.<\/li>\n\n\n\n<li><strong>Saveti:<\/strong> Probajte da masirate trapeze nakon dugog dana za ra\u010dunarom, mentalno iscrpljuju\u0107eg dana ili putovanja sa te\u0161kim rancem.<\/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.rs\/blog\/wp-content\/uploads\/2025\/02\/trapezy.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na zamkama\" class=\"wp-image-672879\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na zamkama\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Masa\u017ea ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na prostirku u udoban polo\u017eaj, na primer, prekr\u0161tenih nogu. Uzmite pi\u0161tolj za masa\u017eu jednom rukom i pri\u010dvrstite okrugli masa\u017eni nastavak. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite pi\u0161tolj za masa\u017eu i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i intenzitet po potrebi. Ako dr\u017eite pi\u0161tolj u desnoj ruci, po\u010dnite sa masa\u017eom levog ramena i obrnuto. Postavite nastavak na mi\u0161i\u0107 i koristite kru\u017ene pokrete da masirate deltoidni mi\u0161i\u0107. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i rameni zglob. Prvo masirajte jednu stranu, a zatim pre\u0111ite na drugu.    <\/li>\n\n\n\n<li><strong>Drugi odgovaraju\u0107i nastavci: <\/strong> Pljosnati, Metak.<\/li>\n\n\n\n<li><strong>Saveti:<\/strong> Masirajte ramena nakon treninga gornjeg dela tela,  plivanja, odbojke, ko\u0161arke ili reketa\u0161kih sportova.<\/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.rs\/blog\/wp-content\/uploads\/2025\/02\/rameno.gif\" alt=\"\u041a\u043e\u0440\u0438\u0448\u045b\u0435\u045a\u0435 \u043f\u0438\u0448\u0442\u043e\u0459\u0430 \u0437\u0430 \u043c\u0430\u0441\u0430\u0436\u0443 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0438\u043c\u0430\" class=\"wp-image-672863\" title=\"\u041a\u043e\u0440\u0438\u0448\u045b\u0435\u045a\u0435 \u043f\u0438\u0448\u0442\u043e\u0459\u0430 \u0437\u0430 \u043c\u0430\u0441\u0430\u0436\u0443 \u043d\u0430 \u0440\u0430\u043c\u0435\u043d\u0438\u043c\u0430\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Masa\u017ea bicepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj<\/strong> Sedite na prostirku u udoban polo\u017eaj, na primer, prekr\u0161tenih nogu. Uzmite pi\u0161tolj za masa\u017eu jednom rukom i pri\u010dvrstite ravni masa\u017eni nastavak. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite pi\u0161tolj za masa\u017eu i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i intenzitet po potrebi. Ako dr\u017eite pi\u0161tolj u desnoj ruci, po\u010dnite sa masa\u017eom leve ruke. Oslonite je na nogu da opustite mi\u0161i\u0107e i blago savijte u laktu. Postavite masa\u017eni nastavak na biceps i zapo\u010dnite masa\u017eu kru\u017enim pokretima. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i humerus, pregib lakta i lakat. Prvo izmasirajte jednu ruku, a zatim pre\u0111ite na drugu.     <\/li>\n\n\n\n<li><strong>Drugi pogodni nastavci:<\/strong> Okrugli, metak.<\/li>\n\n\n\n<li><strong>Saveti:<\/strong> Masirajte bicepse nakon treninga gornjeg dela tela, reketa\u0161kih sportova, 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.rs\/blog\/wp-content\/uploads\/2025\/02\/biceps.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na bicepsima\" class=\"wp-image-672703\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na bicepsima\"\/><\/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> Sedite na prostirku u udobnom polo\u017eaju, na primer sa savijenim nogama ispred sebe. Uzmite masa\u017eer jednom rukom i pri\u010dvrstite pljosnati nastavak za masa\u017eu. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje: <\/strong>Uklju\u010dite pi\u0161tolj za masa\u017eu i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i intenzitet po potrebi. Ako dr\u017eite pi\u0161tolj u desnoj ruci, po\u010dnite sa masa\u017eom leve ruke. Oslonite je ispred sebe na tlo ili na nogu kako biste je opustili i blago savili lakat. Postavite nastavak na triceps i zapo\u010dnite masa\u017eu kru\u017enim pokretima. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i humerus i lakat. Prvo izmasirajte jednu ruku, a zatim pre\u0111ite na drugu.     <\/li>\n\n\n\n<li><strong>Ostali odgovoraju\u0107i nastavci:<\/strong>okrugli.<\/li>\n\n\n\n<li><strong>Saveti:<\/strong> Masirajte tricepse nakon treninga <a href=\"https:\/\/gymbeam.rs\/blog\/10-najboljih-vezbi-za-triceps\/\" target=\"_blank\" rel=\"noopener noreferrer\">gornjeg dela tela<\/a>, reketa\u0161kih sportova, penjanja, skija\u0161kog tr\u010danja 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_3-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na tricepsima\" class=\"wp-image-672719\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na tricepsima\"\/><\/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\u010detni polo\u017eaj:<\/strong>Sedite na <a href=\"https:\/\/gymbeam.rs\/podloga-za-vjezbanje-pro-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noopener noreferrer\">prostirku<\/a> u udoban polo\u017eaj, na primer, savijenih nogu. Uzmite pi\u0161tolj za masa\u017eu jednom rukom i pri\u010dvrstite ravni masa\u017eni nastavak. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong>Uklju\u010dite masa\u017eer i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i prema potrebi. Ako dr\u017eite masa\u017eer u desnoj ruci, po\u010dnite masirati levi podlakticu. Lagano savijte ruku i oslonite podlakticu na butinu kako biste opustili ruku. Postavite nastavak za masa\u017eu na podlakticu i po\u010dnite masirati pokretima nagore, obra\u0111uju\u0107i sve strane. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i radijus i ulna kosti. Prvo masirajte jednu ruku, zatim pre\u0111ite na drugu.     <\/li>\n\n\n\n<li><strong>Ostali odgovoraju\u0107i nastavci:<\/strong>okrugli.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Probajte da masirate podlaktice neko vreme nakon treninga gornjeg dela tela, penjanja, bolderinga ili kalistenike (ve\u017ebe na \u0161ipci).<\/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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_4-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na podlakticama\" 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 mi\u0161i\u0107a grudnog ko\u0161a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na prostirku u udobnom polo\u017eaju, na primer sa savijenim nogama ispred sebe. Uzmite masa\u017eer jednom rukom i pri\u010dvrstite pljosnati nastavak za masa\u017eu. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i prema potrebi. Ako dr\u017eite masa\u017eer u desnoj ruci, po\u010dnite masirati levu stranu grudnog mi\u0161i\u0107a. Oslonite levu ruku udobno na butinu ili prostirku ispred sebe. Postavite nastavak za masa\u017eu na pektoralni mi\u0161i\u0107 i po\u010dnite masirati kru\u017enim pokretima ili od dole nagore. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i grudnu kost, klju\u010dnu kost, tkivo dojke i bradavicu. Prvo masirajte jednu stranu, zatim promenite ruku i pre\u0111ite na drugu stranu.     <\/li>\n\n\n\n<li><strong>Ostali odgovoraju\u0107i nastavci:<\/strong>okrugli.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Probajte da masirate grudne mi\u0161i\u0107e neko vreme nakon treninga bench pressa, <a href=\"https:\/\/gymbeam.rs\/multifunkcionalna-daska-za-sklekove-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">sklekova<\/a>, ve\u017ebi na <a href=\"https:\/\/gymbeam.rs\/crossfit-gimnasticke-karike-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">karikama<\/a>, propadanja ili drugih <a href=\"https:\/\/gymbeam.rs\/blog\/7-najboljih-vezbi-za-grudi\/\" target=\"_blank\" rel=\"noopener noreferrer\">ve\u017ebi za grudi.<\/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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_5-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na mi\u0161i\u0107ima grudnog ko\u0161a\" class=\"wp-image-672751\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na mi\u0161i\u0107ima grudnog ko\u0161a\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Masa\u017ea donjeg dela le\u0111a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na prostirku sa savijenim nogama i blago se nagnite napred. Uzmite masa\u017eer jednom rukom i pri\u010dvrstite okrugli nastavak za masa\u017eu. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i prema potrebi. Ako dr\u017eite masa\u017eer u desnoj ruci, po\u010dnite masirati desnu stranu donjeg dela le\u0111a. Oslonite levu ruku udobno na butinu ili prostirku ispred sebe. Postavite nastavak masa\u017eera na donji deo le\u0111a (neposredno iznad kukova) i po\u010dnite masirati pokretima odozdo nagore, pomeraju\u0107i se ka kukovima. Fokusirajte se samo na mi\u0161i\u0107e, izbegavaju\u0107i ki\u010dmu i podru\u010dje karli\u010dne kosti. Prvo masirajte jednu stranu, zatim promenite ruku i pre\u0111ite na drugu stranu.     <\/li>\n\n\n\n<li><strong>Ostali odgovaraju\u0107i nastavci:<\/strong> Ravni.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Probajte da masirate donji deo le\u0111a nakon ve\u017ebi poput <a href=\"https:\/\/gymbeam.rs\/blog\/mrtvo-dizanje-prednosti-pravilna-tehnika-i-najefikasnije-varijacije\/\" target=\"_blank\" rel=\"noopener noreferrer\">mrtvog dizanja<\/a> ili drugih pokreta koji ciljaju ovo podru\u010dje, ili nakon dugotrajnog stajanja, sedenja, 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_6-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na donjem delu le\u0111a\" class=\"wp-image-672767\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na donjem delu 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 uglom od oko 90 stepeni i postavite je preko druge noge. Zatim stavite <a href=\"https:\/\/gymbeam.rs\/penasti-valjak-za-vezbanje-crni-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">valjak za masa\u017eu<\/a>, sklopljenu <a href=\"https:\/\/gymbeam.rs\/foldable-tatami-podloga-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">prostirku<\/a> ili jastuk ispod kolena savijene noge. Uzmite masa\u017eer jednom rukom i pri\u010dvrstite okrugli nastavak za masa\u017eu.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i postavite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i prema potrebi. Ako dr\u017eite masa\u017eer u desnoj ruci, po\u010dnite masirati desni gluteus. Drugom rukom lagano pridr\u017eavajte koleno savijene noge. Postavite nastavak na glutealni mi\u0161i\u0107 i po\u010dnite masirati pokretima gore-dole ili kru\u017enim pokretima, ciljaju\u0107i sve strane mi\u0161i\u0107a. Fokusirajte se samo na mi\u0161i\u0107, izbegavaju\u0107i karli\u010dnu kost i trti\u010dnu kost. Prvo masirajte jednu stranu, zatim promenite nogu i ponovite postupak na drugoj strani.     <\/li>\n\n\n\n<li><strong>Drugi odgovaraju\u0107i nastavci: <\/strong> Pljosnati, Metak.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Probajte da masirate gluteuse nakon ve\u017ebi poput \u010du\u010dnjeva, mrtvog dizanja, hip thrusta i drugih ve\u017ebi za gluteuse, ili nakon du\u017eeg  tr\u010danja 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_7-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na zadnjici\" class=\"wp-image-672783\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na gluteusima\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Masa\u017ea prednjeg i unutra\u0161njeg dela butina (kvadricepsa).<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na prostirku, savijte jednu nogu pod uglom od 90 stepeni i postavite koleno na pod. Drugu nogu dr\u017eite ispru\u017eenu na prostirci. Uzmite masa\u017eer u jednu ruku i pri\u010dvrstite okrugli nastavak za masa\u017eu. Drugom rukom se oslonite iza sebe radi bolje stabilnosti.   <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i podesite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i intenzitet po potrebi. Po\u010dnite sa masa\u017eom prednje strane butine (kvadricepsa) savijene noge. Kre\u0107ite se od kolena ka kuku, pokrivaju\u0107i celu du\u017einu i \u0161irinu kvadricepsa. Masirajte isklju\u010divo mi\u0161i\u0107, izbegavaju\u0107i \u010da\u0161icu kolena i zglob. Prvo izmasirajte jednu nogu, zatim pre\u0111ite na drugu.    <\/li>\n\n\n\n<li><strong>Drugi odgovaraju\u0107i nastavci: <\/strong> Pljosnati, Metak.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Isprobajte masa\u017eu butina neko vreme nakon treninga \u010du\u010dnjeva, abduktora na ma\u0161ini ili drugih ve\u017ebi za noge, nakon du\u017eeg tr\u010danja, vo\u017enje bicikla, 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_10-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na prednjoj strani butina\" class=\"wp-image-672831\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na prednjoj strani butina\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Masa\u017ea zadnje lo\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na prostirku, savijte jednu nogu pribli\u017eno pod uglom od 90 stepeni, dr\u017ee\u0107i stopalo na podu, dok koleno gleda nagore. Drugu nogu dr\u017eite ispru\u017eenu na <a href=\"https:\/\/gymbeam.rs\/podloga-za-vezbanje-dual-yoga-mat-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">prostirci.<\/a> Uzmite masa\u017eer u jednu ruku i pri\u010dvrstite okrugli nastavak. Drugom rukom se oslonite iza tela radi ve\u0107e stabilnosti.   <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i podesite ga na nisku ja\u010dinu, postepeno je pove\u0107avaju\u0107i po potrebi. Po\u010dnite sa masa\u017eom zadnje lo\u017ee savijene noge, pomeraju\u0107i masa\u017eer odozdo nagore ka gluteusu, pokrivaju\u0107i celu du\u017einu i \u0161irinu mi\u0161i\u0107a. Fokusirajte se isklju\u010divo na mi\u0161i\u0107, izbegavaju\u0107i podru\u010dje iza kolena. Prvo masirajte jednu nogu, zatim pre\u0111ite na drugu.   <\/li>\n\n\n\n<li><strong>Drugi odgovaraju\u0107i nastavci: <\/strong> Pljosnati, Metak.<\/li>\n\n\n\n<li><strong>Savet: <\/strong> Isprobajte masa\u017eu zadnje lo\u017ee neko vreme nakon ve\u017ebi poput rumunskog mrtvog dizanja, pregiba nogu na ma\u0161ini i drugih <a href=\"https:\/\/gymbeam.rs\/blog\/8-najboljih-vezbi-za-zadnju-lozu-kako-ojacati-zadnju-stranu-butina\/\" target=\"_blank\" rel=\"noopener noreferrer\">pokreta za zadnju lo\u017eu<\/a>, kao i nakon du\u017eeg tr\u010danja, skija\u0161kog tr\u010danja, 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_9-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na zadnjoj lo\u017ei\" class=\"wp-image-672815\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na zadnjoj lo\u017ei\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Spoljna masa\u017ea butina<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sedite na <a href=\"https:\/\/gymbeam.rs\/podloga-za-jogu-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noopener noreferrer\">prostirku<\/a> sa blago savijenim kolenima i stopalima oslonjenim na pod. Uzmite masa\u017eer u jednu ruku i pri\u010dvrstite okrugli nastavak. Drugom rukom mo\u017eete dr\u017eati jednu nogu ili se osloniti iza sebe radi dodatne stabilnosti.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i podesite ga na nisku ja\u010dinu, postepeno pove\u0107avaju\u0107i po potrebi. Po\u010dnite masa\u017eu spolja\u0161nje strane butine. Pomerajte masa\u017eer od kuka nadole du\u017e bo\u010dne strane noge ka kolenu. Fokusirajte se isklju\u010divo na mi\u0161i\u0107, izbegavaju\u0107i zglobove kuka i kolena. Prvo izmasirajte jednu nogu, zatim pre\u0111ite na drugu.    <\/li>\n\n\n\n<li><strong>Ostali odgovoraju\u0107i nastavci:<\/strong>okrugli.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Isprobajte masa\u017eu spolja\u0161nje strane butine neko vreme nakon ve\u017ebi poput treninga na ma\u0161ini za abdukciju i drugih pokreta za spoljni deo butine, kao i nakon du\u017eeg <a href=\"https:\/\/gymbeam.rs\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noopener noreferrer\">tr\u010danja<\/a>, klizanja, skija\u0161kog tr\u010danja, spusta 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_8-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na spoljnoj strani butina\" class=\"wp-image-672799\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na spoljnoj strani butina\"\/><\/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> Sedite na prostirku sa blago savijenim kolenima i stopalima oslonjenim na pod. Uzmite masa\u017eer u jednu ruku i pri\u010dvrstite okrugli nastavak. Drugom rukom mo\u017eete dr\u017eati jednu nogu ili se osloniti iza sebe radi dodatne stabilnosti.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Uklju\u010dite masa\u017eer i podesite ga na nisku ja\u010dinu, postepeno je pove\u0107avaju\u0107i po potrebi. Postavite nastavak za masa\u017eu na list i po\u010dnite sa masa\u017eom. Pomera\u0107ete se od \u010dlanka nagore, ka zadnjem delu kolena. Fokusirajte se isklju\u010divo na mi\u0161i\u0107, izbegavaju\u0107i zglobove \u010dlanka i kolena. Prvo masirajte jednu nogu, a zatim pre\u0111ite na drugu.    <\/li>\n\n\n\n<li><strong>Drugi odgovaraju\u0107i nastavci:<\/strong> Ravni, metak, vilju\u0161ka.<\/li>\n\n\n\n<li><strong>Savet:<\/strong> Poku\u0161ajte da masirate listove sa vremenskim razmakom nakon ve\u017ebi poput podizanja na prste i drugih ve\u017ebi usmerenih na listove, kao i nakon dugog tr\u010danja, skijanja (nordijskog ili nizbrdo), timskih sportova sa loptom ili 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.rs\/blog\/wp-content\/uploads\/2025\/02\/C8513_11-ezgif.com-optimize.gif\" alt=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu na listovima\" class=\"wp-image-672847\" title=\"Kori\u0161\u0107enje pi\u0161tolja za masa\u017eu 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=\"Sta_dalje\"><\/span>\u0160ta dalje?<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>Valjak od pene je tako\u0111e popularan alat za oporavak. Vi\u0161e o njegovim prednostima mo\u017eete saznati u \u010dlanku: <strong>Penasti valjak: Za\u0161to i kako koristiti ovaj masa\u017eni alat? <\/strong> <\/li>\n\n\n\n<li>Najbolje ve\u017ebe sa valjkom od pene mo\u017eete prona\u0107i u \u010dlanku: <strong>Kako koristiti penasti valjak? Top 8 ve\u017ebi sa valjkom <\/strong><\/li>\n\n\n\n<li>O razli\u010ditim metodama oporavka mo\u017eete saznati u \u010dlanku: <strong>Najbolje tehnike za regeneraciju, bol i umor mi\u0161i\u0107a nakon treninga<\/strong><\/li>\n\n\n\n<li>Tako\u0111e, u posebnom \u010dlanku detaljnije obra\u0111ujemo masa\u017ene alate: <strong>Kako podr\u017eati regeneraciju uz pomo\u0107 masa\u017eera i drugih alata? <\/strong><\/li>\n\n\n\n<li>Svoj oporavak mo\u017eete dodatno podr\u017eati na\u0161im vodi\u010dem: <a href=\"https:\/\/gymbeam.rs\/blog\/10-saveta-kako-da-na-najbolji-nacin-oporavite-svoje-telo-posle-vezbanja\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>10 saveta za najbolji oporavak tela 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\u017eer je <strong>efikasan ure\u0111aj za ubla\u017eavanje napetosti u mi\u0161i\u0107ima i podr\u0161ku oporavku celog tela. <\/strong> Navedene osnovne tehnike su korisne ne samo za sportiste, ve\u0107 i za sve koji \u017eele da ubla\u017ee bol u le\u0111ima nakon dugotrajnog sedenja. Da biste postigli najbolje rezultate, zapamtite nekoliko jednostavnih pravila: masirajte svaku mi\u0161i\u0107nu grupu najmanje 30 sekundi do 2 minuta, postepeno pove\u0107avajte intenzitet i koristite ga isklju\u010divo 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>Da li vam je ovaj \u010dlanak bio koristan? Ako jeste, podelite ga sa prijateljima i prenesite im korisne savete za kori\u0161\u0107enje masa\u017eera. <\/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.rs\/masazni-pistolji\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPi\u0161tolji za masa\u017eu\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.rs\/masazni-valjci\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMasa\u017eni valjci\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 da izmasirate celo telo pomo\u0107u pi\u0161tolja za masa\u017eu? U ovom \u010dlanku \u0107ete prona\u0107i efikasne tehnike za ubla\u017eavanje uko\u010denosti mi\u0161i\u0107a \u2013 od trapeza do listova. <\/p>\n","protected":false},"author":129,"featured_media":672646,"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":[7777,7743,7731,7745],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-712133","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vezbe-i-treninzi-sr","8":"tag-oprema-za-vezbanje","9":"tag-regeneracija-sr","10":"tag-zdrav-nacin-zivota-sr","11":"tag-zdravlje-sr","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 pi\u0161tolj za masa\u017eu: 12 osnovnih tehnika za celo telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pravilno koristiti pi\u0161tolj za masa\u017eu da biste ubla\u017eili bol u mi\u0161i\u0107ima i ubrzali oporavak nakon treninga. 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