{"id":716970,"date":"2025-05-02T15:18:40","date_gmt":"2025-05-02T13:18:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=716970"},"modified":"2025-05-02T15:19:05","modified_gmt":"2025-05-02T13:19:05","slug":"8_najboljih_vjezbi_za_oblikovanje_misicnemase","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/","title":{"rendered":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva"},"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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#Sto_su_to_slozene_vjezbe\" title=\"\u0160to su to slo\u017eene vje\u017ebe?\">\u0160to su to slo\u017eene vje\u017ebe?<\/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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#5_prednosti_slozenih_vjezbi\" title=\"5 prednosti slo\u017eenih vje\u017ebi\">5 prednosti slo\u017eenih vje\u017ebi<\/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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#10_najboljih_slozenih_vjezbi\" title=\"10 najboljih slo\u017eenih vje\u017ebi\">10 najboljih slo\u017eenih vje\u017ebi<\/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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#2_plana_treninga_za_cijelo_tijelo\" title=\"2 plana treninga za cijelo tijelo\">2 plana treninga 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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#Odakle_krenuti\" title=\"Odakle krenuti?\">Odakle 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\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Slo\u017eene vje\u017ebe nisu samo izvrsna opcija kada nemate vremena i ne mo\u017eete trenirati svaku mi\u0161i\u0107nu skupinu pojedina\u010dno. One nude <strong>mno\u0161tvo drugih prednosti koje \u010dine jak argument za njihovo uklju\u010divanje u bilo koji plan vje\u017ebanja.<\/strong> Ali dana\u0161nji \u010dlanak ne govori samo o prednostima slo\u017eenih pokreta &#8211; tako\u0111er \u0107emo vas voditi kroz selekciju naju\u010dinkovitijih, s uklju\u010denim uputama o pravilnom na\u010dinu izvo\u0111enja i dva primjera vje\u017ebi.  <\/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_su_to_slozene_vjezbe\"><\/span>\u0160to su to slo\u017eene vje\u017ebe?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slo\u017eene ili vi\u0161ezglobne vje\u017ebe definirane su \u010dinjenicom da <strong>anga\u017eiraju vi\u0161e mi\u0161i\u0107nih skupina u isto vrijeme.<\/strong> Suprotno tome bile bi izolacijske vje\u017ebe koje se fokusiraju na jedan mi\u0161i\u0107. Tipi\u010dan primjer slo\u017eenog pokreta je \u010du\u010danj koji radi na izgradnji gluteusa, bedara i listova te predstavlja izazov za core. Izolacijski pokret, s druge strane, bio bi ne\u0161to poput biceps pregiba koji prvenstveno cilja na biceps. Izolacijsko vje\u017ebanje mo\u017ee biti korisno kada se fokusirate na jedno odre\u0111eno podru\u010dje tijela &#8211; naprimjer, u bodybuilding split rutini. Slo\u017eene vje\u017ebe, me\u0111utim, imaju nekoliko prednosti kada se radi o izgradnji mi\u0161i\u0107a, pove\u0107anju snage ili potpori mr\u0161avljenju.     <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg\" alt=\"\u0160to je slo\u017eena vje\u017eba?\" class=\"wp-image-712553\" title=\"\u0160to je slo\u017eena vje\u017eba?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/DSC00173-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_prednosti_slozenih_vjezbi\"><\/span>5 prednosti slo\u017eenih vje\u017ebi <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Treniraju vi\u0161e mi\u0161i\u0107nih skupina odjednom<\/h3>\n\n\n\n<p>Slo\u017eene vje\u017ebe poput <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010du\u010dnjeva<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mrtvog dizanja<\/strong><\/a> ili <strong>bench pressa<\/strong> zahtijevaju koordinirani napor nekoliko mi\u0161i\u0107nih skupina i zglobova u isto vrijeme. Tijekom <strong>\u010du\u010dnja<\/strong>, naprimjer, prvenstveno su anga\u017eirani va\u0161i kvadricepsi (prednja strana bedara), zadnje lo\u017ee (stra\u017enja strana bedara), gluteusi i mi\u0161i\u0107i donjeg dijela le\u0111a. U isto vrijeme, va\u0161i listovi i mi\u0161i\u0107i corea tako\u0111er se aktiviraju kako bi stabilizirali kralje\u017enicu tijekom pokreta. Ovaj simultani anga\u017eman \u010dini va\u0161 trening mnogo u\u010dinkovitijim, jer radite na vi\u0161e dijelova tijela u jednom pokretu &#8211; \u010dime se zna\u010dajno poja\u010dava ukupni u\u010dinak va\u0161eg vje\u017ebanja.    <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato su slo\u017eene vje\u017ebe idealne za trening cijelog tijela. Tako\u0111er vam \u0161tede vrijeme &#8211; ako biste morali raditi 2-3 razli\u010dite vje\u017ebe za svaki dio tijela, lako biste mogli provesti sate u teretani. Sa slo\u017eenim pokretima mo\u017eete napraviti solidni trening za manje od sat vremena.   <strong>To je vremenski puno u\u010dinkovitiji na\u010din treniranja.<\/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\">2. Grade snagu<\/h3>\n\n\n\n<p>Slo\u017eene vje\u017ebe neophodne su za izgradnju op\u0107e snage. Budu\u0107i da anga\u017eiraju velike mi\u0161i\u0107ne skupine <strong>omogu\u0107uju vam podizanje ve\u0107ih utega.<\/strong> To stvara ve\u0107u mehani\u010dku napetost u mi\u0161i\u0107ima \u2014 jedan od klju\u010dnih poticaja za razvoj snage. Kako biste maksimizirali dobitak snage, va\u017eno je trenirati s velikim optere\u0107enjem, izvoditi manje ponavljanja i uklju\u010diti du\u017ea razdoblja odmora izme\u0111u serija. Dakle, ako je va\u0161 glavni cilj postati ja\u010di, slo\u017eena dizanja bi apsolutno trebala biti klju\u010dni dio va\u0161e rutine u teretani.    <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako strukturirati svoj trening za snagu, rast mi\u0161i\u0107a ili gubitak masno\u0107e, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak masnog tkiva?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg\" alt=\"Prednosti slo\u017eenih vje\u017ebi\" class=\"wp-image-712571\" title=\"Prednosti slo\u017eenih vje\u017ebi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/cz_nikola_brizova_012024_05-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Pospje\u0161uju rast mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Slo\u017eene vje\u017ebe isti\u010du se <strong>visokim intenzitetom i aktivacijom velikih mi\u0161i\u0107nih skupina.<\/strong> Kada se izvode s dovoljnom te\u017einom, ponavljanjima i serijama, mogu brzo dovesti do zamora mi\u0161i\u0107a. To stvara metaboli\u010dki stres, koji pokre\u0107e <strong>anaboli\u010dke procese \u2014 mehanizme koji poti\u010du rast mi\u0161i\u0107a (hipertrofiju).<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slo\u017eene vje\u017ebe mogu \u010dak <strong>privremeno pove\u0107ati razine anaboli\u010dkih hormona<\/strong> kao \u0161to su testosteron i hormon rasta. Me\u0111utim, istra\u017eivanje jo\u0161 uvijek nije dalo zaklju\u010dak o tome koliko dugoro\u010dni utjecaj ovaj kratkoro\u010dni skok hormona ima na hipertrofiju.  <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uklju\u010divanje slo\u017eenih pokreta u va\u0161 program treninga stoga mo\u017ee dovesti do u\u010dinkovitijeg pove\u0107anja mi\u0161i\u0107a. No, kako biste postigli najbolje rezultate, bitno ih je kombinirati s izolacijskim vje\u017ebama. Omogu\u0107ite i odgovaraju\u0107e <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" rel=\"noreferrer noopener\">vrijeme oporavka<\/a> (najmanje 24 sata izme\u0111u treninga usmjerenih na istu mi\u0161i\u0107nu skupinu), dovoljno <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\">spavajte<\/a>, i pridr\u017eavajte se <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">uravnote\u017eene prehrane<\/a> bogate <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteinom<\/a>i drugim bitnim nutrijentima. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li nau\u010diti kako izgraditi pravu prehranu i rutinu treninga za maksimalan rast mi\u0161i\u0107a? Pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160to jesti i kako trenirati da kona\u010dno dobijete mi\u0161i\u0107e.<\/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\">4. Sagorijevaju vi\u0161e kalorija<\/h3>\n\n\n\n<p>Jo\u0161 jedna velika prednost slo\u017eenih vje\u017ebi je to \u0161to ciljaju najve\u0107e tjelesne mi\u0161i\u0107ne skupine, \u0161to dovodi do ve\u0107eg sagorijevanja kalorija. To poma\u017ee ne samo u odr\u017eavanju tjelesne te\u017eine, ve\u0107 tako\u0111er poma\u017ee u mr\u0161avljenju.  <\/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>U 45-minutnom treningu usmjerenom na slo\u017eene pokrete, <strong>\u017eena od 65 kg mo\u017ee sagorjeti oko 250 kcal<\/strong>, dok <strong>mu\u0161karac od 80 kg mo\u017ee sagorjeti oko 300 kcal. <\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Ipak, broj sagorjelih kalorija uvijek ovisi o kori\u0161tenoj te\u017eini, intenzitetu treninga, trajanju odmora i drugim individualnim \u010dimbenicima. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I najbolje od svega &#8211; nakon treninga va\u0161e <strong>tijelo nastavlja sagorijevati vi\u0161e kalorija u mirovanju,<\/strong> zahvaljuju\u0107i fenomenu poznatom kao <strong>EPOC <\/strong> (prekomjerna potro\u0161nja kisika nakon vje\u017ebanja). To zna\u010di da va\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>metabolizam<\/strong><\/a> ostaje <strong>ubrzan<\/strong>jo\u0161 satima nakon treninga. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span><\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161avate smr\u0161avjeti i \u017eelite znati na \u0161to se usredoto\u010diti? Prona\u0111ite klju\u010dne strategije u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a> <strong> <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pobolj\u0161avaju koordinaciju cijelog tijela<\/h3>\n\n\n\n<p>Slo\u017eeni pokreti \u010desto su tehni\u010dki zahtjevni. Zahtijevaju koordinaciju cijelog tijela, a u ve\u0107ini slu\u010dajeva uklju\u010duju i mi\u0161i\u0107e corea. To <strong>ja\u010da duboke stabiliziraju\u0107e mi\u0161i\u0107e (DSM),<\/strong> \u0161to pobolj\u0161ava ukupnu stabilnost i dr\u017eanje. Bolja snaga corea ne koristi samo sportskim performansama &#8211; ona tako\u0111er poma\u017ee u svakodnevnim aktivnostima poput podizanja predmeta s tla. Osje\u0107at \u0107ete se uravnote\u017eenije, \u0161to smanjuje rizik od padova.     <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je va\u0161 cilj pobolj\u0161ati koordinaciju, preporu\u010dujemo da isprobate <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najboljih vje\u017ebi s trena\u017eerom za ravnote\u017eu za pobolj\u0161anje stabilnosti, ja\u010danje le\u0111a i izgradnju kontrole cijelog tijela.<\/strong><\/a><\/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=\"51223,74608,55867,74176,74602,68998,74104,68977,64681,80524,61885,49009,53680,74329,51190 \" ><\/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=\"10_najboljih_slozenih_vjezbi\"><\/span>10 najboljih slo\u017eenih vje\u017ebi <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to po\u010dnete vje\u017ebati, provjerite imate li sve \u0161to vam je potrebno. Za navedene vje\u017ebe trebat \u0107e vam \u0161ipka s plo\u010dastim utezima postavljena na stalak, <a href=\"https:\/\/gymbeam.hr\/barbell-pad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jastu\u010di\u0107 za \u010du\u010dnjeve<\/a>, bu\u010dica, girja, klupa i <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\">podloga za vje\u017ebanje<\/a>. <strong>Ve\u0107ina vje\u017ebi tako\u0111er uklju\u010duje varijacije s kori\u0161tenjem alternativne opreme<\/strong>&#8211; pa ako nemate pri ruci \u0161ipku, \u010desto umjesto toga mo\u017eete koristiti bu\u010dice. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odaberite vje\u017ebe koje odgovaraju va\u0161em planu treninga ili se nadahnite ni\u017ee navedenim vje\u017ebama za cijelo tijelo. <strong>Uvijek po\u010dnite sa zagrijavanjem<\/strong>&#8211; to mo\u017ee biti tr\u010danje na traci za tr\u010danje, kori\u0161tenje sprave za veslanje, jumping jackovi ili <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">preskakanje u\u017eeta<\/a>. <strong>Zatim nastavite dinami\u010dnim vje\u017ebama mobilnosti za cijelo tijelo<\/strong>, od glave do pete. Zapo\u010dnite glavni trening s manjim utezima kako biste uvje\u017ebali svoj trup i postupno pove\u0107avajte optere\u0107enje ovisno o tome kako se osje\u0107ate i <a href=\"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/\" target=\"_blank\" rel=\"noreferrer noopener\">va\u0161im ciljevima u treningu<\/a>. Zavr\u0161ite trening kratkim istezanjem kako biste pomogli mi\u0161i\u0107ima da se oporave.  <\/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. Potisak s klupe (Bench press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a na <a href=\"https:\/\/gymbeam.hr\/ravna-klupa-za-vjezbanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ravnu klupu<\/a>. Uvucite lopatice i uhvatite \u0161ipku nadhvatom. Va\u0161i zglobovi trebaju ostati ravni, s laktovima to\u010dno ispod \u0161ipke. \u0160irina hvata treba biti malo \u0161ira od \u0161irine ramena. Stopala bi vam trebala biti ravno na tlu s koljenima savijenim pod kutom od otprilike 90 stupnjeva. Lagani luk u donjem dijelu le\u0111a je prihvatljiv tijekom vje\u017ebe. Va\u0161a ramena i gluteusi trebaju ostati u potpunom kontaktu s klupom. Dr\u017eite mi\u0161i\u0107e corea i stra\u017enjice anga\u017eiranima tijekom pokreta.       <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Pritisnite \u0161ipku u po\u010detni polo\u017eaj iznad prsa. Udahnite dok polako spu\u0161tate \u0161ipku prema prsima. Pri dnu \u0161ipka treba lagano dodirivati \u200b\u200bsredi\u0161nju liniju va\u0161e prsne kosti. U ovom trenutku va\u0161e ruke trebaju \u010diniti kut od 45 &#8211; 60\u00b0 s va\u0161im trupom. Izdahnite i pritisnite \u0161ipku prema gore ste\u017eu\u0107i prsne mi\u0161i\u0107e dok vam ruke nisu gotovo potpuno ispru\u017eene. Putanja \u0161ipke trebala bi slijediti blagi luk dok ju gurate prema gore. Kada se vratite na vrh, nastavite sa sljede\u0107im ponavljanjem.       <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Previ\u0161e \u0161irenja ili skupljanja laktova, nekontrolirani pokreti, kori\u0161tenje neprikladne te\u017eine, pretjerano savijanje le\u0111a, slaba aktivacija corea i gluteusa i ograni\u010deni raspon pokreta.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno prsa (pektorali), tricepsi i prednja ramena. Sekundarno podlaktice, gornji dio le\u0111a (stabilizatori lopatice) i stabilizatori corea.  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/bench.gif\" alt=\"Kako izvoditi potisak s klupe\" class=\"wp-image-712622\" title=\"Kako izvoditi potisak s klupe\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Potisak s klupe s bu\u010dicama<strong><\/strong><\/h5>\n\n\n\n<p>Ako nemate pri ruci \u0161ipku, ovu vje\u017ebu mo\u017eete izvesti s bu\u010dicama. Jedna prednost je ta \u0161to vam omogu\u0107uje da neovisno radite na svakoj strani tijela i daje vam ve\u0107i raspon pokreta. Dok priti\u0161\u0107ete prema gore, nastojte lagano pomaknuti bu\u010dice jednu prema drugoj &#8211; to pove\u0107ava anga\u017eman unutarnjeg dijela prsa.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Potisak s klupe uskim ili \u0161irokim hvatom<strong><\/strong><\/h5>\n\n\n\n<p>Pode\u0161avanjem \u0161irine hvata mijenja se aktivacija mi\u0161i\u0107a. Uski hvat stavlja ve\u0107i naglasak na tricepse, dok \u0161iri hvat pove\u0107ava anga\u017eman prsa.  <\/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. Pullover s bu\u010dicom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Gornji dio le\u0111a naslonite bo\u010dno na ravnu klupu. Va\u0161a stopala trebaju biti ravno na podu, sa savijenim koljenima. Ispru\u017eite ruke iznad glave i uhvatite bu\u010dicu na vrhu, dr\u017ee\u0107i njene plo\u010daste utege ili \u0161esterokutne krajeve. Dr\u017eite laktove blago savijene. Anga\u017eirajte core i gluteuse tijekom cijele vje\u017ebe.     <\/li>\n\n\n\n<li><strong>Izvo\u0111enje: <\/strong> Izdahnite i uklju\u010dite mi\u0161i\u0107e prsa i ruku dok di\u017eete bu\u010dicu prema gore i preko prsa. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Ponovite taj pokret glatko kroz \u017eeljeni broj ponavljanja.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong> Pretjerano savijanje u laktovima, nekontrolirani pokreti, kori\u0161tenje prevelike te\u017eine, prekomjerno savijanje le\u0111a i ograni\u010deni raspon pokreta.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade: <\/strong> Primarno latissimus dorsi i prsa (osobito donji dio). Sekundarno, triceps, gornji dio le\u0111a (skapularni mi\u0161i\u0107i), serratus anterior i stabilizatori corea. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/pullover.gif\" alt=\"Kako izvoditi pullover s bu\u010dicom?\" class=\"wp-image-712690\" title=\"Kako izvoditi pullover s bu\u010dicom?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pullover s plo\u010dastim utegom ili girjom<strong><\/strong><\/h5>\n\n\n\n<p>Ako nemate bu\u010dicu, mo\u017eete koristiti plo\u010dasti uteg ili girju. Dr\u017eite plo\u010du sa strane ili uhvatite ru\u010dku girje objema rukama sa strane. Vje\u017ebu izvodite kao s bu\u010dicom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Pullover s EZ \u0161ipkom<strong><\/strong><\/h5>\n\n\n\n<p>Ovaj pokret mo\u017eete izvesti i s kratkom EZ \u0161ipkom. Dr\u017eite \u0161ipku s nadhvatom u sredini, dr\u017ee\u0107i ruke bli\u017ee od \u0161irine ramena. Pokret izvodite kao s bu\u010dicom.  <\/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. Vojni\u010dki potisak \u0161ipkom iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa stopalima u \u0161irini ramena i uhvatite \u0161ipku objema rukama u nadhvatu. Stanite uspravno s blago savijenim koljenima. Podignite \u0161ipku to\u010dno ispod brade, pozicioniranu ispred gornjeg dijela prsa. Dr\u017eite zglobove ravno, povucite ramena prema dolje i dalje od u\u0161iju i anga\u017eirajte lopatice.   <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok priti\u0161\u0107ete \u0161ipku iznad glave kontroliranim pokretom. Udahnite dok glatko vra\u0107ate \u0161ipku natrag u po\u010detni polo\u017eaj. Ponovite uz \u017eeljeni broj ponavljanja.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Slijeganje ramenima, savijeni zglobovi, nekontrolirani (trzavi) pokreti, kori\u0161tenje neprikladne te\u017eine i pretjerano naginjanje unatrag.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade: <\/strong> Primarno deltoidi (ramena), tricepsi, i gornji dio prsa. Sekundarno gornji trapezoidi, core, stabilizatori trupa i donji dio le\u0111a.  <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/striktni-press.gif\" alt=\"Kako izvoditi vojni\u010dki potisak?\" class=\"wp-image-712724\" title=\"Kako izvoditi vojni\u010dki potisak?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Potisak iznad glave s bu\u010dicom ili girjom<strong><\/strong><\/h5>\n\n\n\n<p>Ovaj pokret tako\u0111er dobro funkcionira s parom bu\u010dica ili girja. Dr\u017eite ih pored ramena i izvedite potisak na isti na\u010din kao i sa \u0161ipkom.  <\/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. Veslanje \u0161ipkom s nadhvatom u polo\u017eaju nagnutom naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite s nogama u \u0161irini kukova i lagano savijte koljena. Nagnite bokove prema naprijed, dr\u017ee\u0107i kralje\u017enicu prirodno zakrivljenom. Izvucite ramena od u\u0161iju i dr\u017eite glavu u ravnini s kralje\u017enicom. Zgrabite \u0161ipku nadhvatom u \u0161irini ramena i podignite je na tik iznad koljena.    <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i upotrijebite mi\u0161i\u0107e le\u0111a kako biste povukli \u0161ipku prema bokovima. Zatim vratite \u0161ipku kontroliranim pokretom u polo\u017eaj neposredno iznad koljena i nastavite sa sljede\u0107im ponavljanjem. <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, blokiranje koljena, nedovoljno naginjanje prema naprijed i ograni\u010deni raspon pokreta.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno trapezoid, le\u0111ni mi\u0161i\u0107i (uklju\u010duju\u0107i latissimus dorsi), ruke i podlaktice. Sekundarno gluteusi i zadnje lo\u017ee.  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/bent-over-row.gif\" alt=\"Kako izvoditi veslanje u polo\u017eaju nagnutom naprijed?\" class=\"wp-image-712639\" title=\"Kako izvoditi veslanje u polo\u017eaju nagnutom naprijed?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Veslanje s bu\u010dicama ili girjama u polo\u017eaju nagnutom naprijed<\/h5>\n\n\n\n<p>Ako nemate \u0161ipku, ovaj pokret mo\u017eete napraviti s dvije bu\u010dice ili girje. Upotrijebite nadhvat i veslajte utezima prema struku. Zadr\u017eite isti polo\u017eaj tijela kao i u verziji sa \u0161ipkom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Veslanje sa sandbagom u polo\u017eaju nagnutom naprijed<\/h5>\n\n\n\n<p>Tako\u0111er mo\u017eete koristiti powerbag ili <a href=\"https:\/\/gymbeam.hr\/water-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">waterbag<\/a>. Uhvatite ru\u010dke i izvedite veslanje na isti na\u010din kao \u0161to biste to u\u010dinili sa \u0161ipkom. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">3. Veslanje \u0161ipkom s podhvatom u polo\u017eaju nagnutom naprijed<\/h5>\n\n\n\n<p>Ako se \u017eelite vi\u0161e usredoto\u010diti na svoj biceps, prebacite se na podhvat. Ova verzija pove\u0107ava anga\u017eman ruku, osobito bicepsa.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vje\u017eba Roll-Up s bu\u010dicom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite ravnih le\u0111a i s ispru\u017eenim nogama. Dr\u017eite bu\u010dicu u jednoj ruci i ispru\u017eite ruku ispred sebe. Pustite da vam druga ruka ostane ravno uz tijelo.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje: <\/strong> Izdahnite i anga\u017eirajte svoj core da bi se uvukao u sjede\u0107i polo\u017eaj, dr\u017ee\u0107i noge ravnima. Kako se di\u017eete, podignite bu\u010dicu potiskom iznad glave. Udahnite dok se polako i kontrolirano spu\u0161tate natrag. Ponovite koliko puta \u017eelite, a zatim zamijenite ruke.    <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Nepotpuni raspon pokreta, nedostatak kontrole tijekom pokreta i pretjerano savijanje le\u0111a. <\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno rectus abdominis (trbu\u0161ni mi\u0161i\u0107i) i mi\u0161i\u0107i ramena. Sekundarno kosi trbu\u0161ni mi\u0161i\u0107i, fleksori kukova, spinalni erektori i stabilizatori trupa.  <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/roll-up.gif\" alt=\"Kako izvoditi vje\u017ebu Roll-Up s bu\u010dicom?\" class=\"wp-image-712707\" title=\"Kako izvoditi vje\u017ebu Roll-Up s bu\u010dicom?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Vje\u017eba Roll-Up s plo\u010dastim utegom<\/h5>\n\n\n\n<p>Umjesto bu\u010dice, mo\u017eete koristiti plo\u010dasti uteg. Dr\u017eite ga objema rukama ispru\u017eenim ispred sebe dok le\u017eite. Zatim izvodite vje\u017ebu kako je opisano u varijaciji s bu\u010dicom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ruski zamah girjom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Stanite s nogama otprilike u \u0161irini ramena. Dr\u017eite girju s obje ruke ispru\u017eene ispred sebe. Dr\u017eite le\u0111a ravnima, s ramenima prema dolje, anga\u017eiranim coreom, a o\u010di gledaju ravno ispred.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite dok naginjete bokove i lagano savijate koljena, dovode\u0107i girju izme\u0111u nogu. Izdahnite i pomi\u010dite bokove naprijed anga\u017eiraju\u0107i gluteuse i zadnje lo\u017ee, ljuljaju\u0107i girju ispred sebe otprilike do razine prsa ili o\u010diju. Vratite se u po\u010detni polo\u017eaj i prije\u0111ite ravno na sljede\u0107e ponavljanje.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Zaokru\u017eivanje ili pretjerano savijanje le\u0111a, koljena propadaju prema unutra, nedovoljno aktiviranje donjeg dijela tijela. <\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade: <\/strong> Primarno gluteusi, zadnje lo\u017ee i spinalni erektori. Sekundarno core, le\u0111a i podlaktice. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/swing.gif\" alt=\"Kako izvoditi ruski zamah girjom?\" class=\"wp-image-712741\" title=\"Kako izvoditi ruski zamah girjom?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Ameri\u010dki zamah girjom<\/h5>\n\n\n\n<p>Ako \u017eelite vi\u0161e anga\u017eirati ramena, isprobajte ameri\u010dki zamah girjom. Na samom vrhu pokreta poku\u0161ajte podi\u0107i girju iznad glave. Koriste\u0107i kontrolirani zamah, dovedite girju uz potpuni triceps potisak do polo\u017eaja s dnom okrenutim prema stropu. Zatim prije\u0111ite izravno na sljede\u0107e ponavljanje.    <\/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. Hip thrust sa \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Sjednite na pod s gornjim dijelom le\u0111a naslonjenim na klupu i glavom u ravnini s kralje\u017enicom. Odrolajte praznu ili optere\u0107enu \u0161ipku na bokove. Koristite <a href=\"https:\/\/gymbeam.hr\/barbell-pad-pink-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jastu\u010di\u0107 za \u010du\u010dnjeve<\/a> kako biste izbjegli nelagodu na zdjelici. Podignite stopala prema gluteusima i postavite ih ravno na tlo ili se oslonite na pete. Stopala trebaju biti otprilike u \u0161irini ramena, a koljena blago okrenuta prema van.    <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Anga\u017eirajte svoj core. Izdahnite i povucite kukove prema gore ste\u017eu\u0107i gluteuse, podi\u017eu\u0107i \u0161ipku dok vam torzo ne bude paralelan s podom. U gornjem polo\u017eaju zadr\u017eite kontrakciju jednu do dvije sekunde prije nego \u0161to kontrolirano spustite kukove natrag. Zatim prije\u0111ite na sljede\u0107e ponavljanje.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Pretjerano istezanje donjeg dijela le\u0111a pri vrhu pokreta, istezanje vrata, nekontrolirani pokreti, nepravilan polo\u017eaj stopala, plitak raspon pokreta i kori\u0161tenje neprikladne te\u017eine.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno gluteusi i zadnje lo\u017ee. Sekundarno, kvadricepsi, spinalni erektori i core. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/hip-thrust.gif\" alt=\"Kako izvoditi hip thrusteve?\" class=\"wp-image-712673\" title=\"Kako izvoditi hip thrusteve?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hip thrust s bu\u010dicom ili girjom<\/h5>\n\n\n\n<p>Ako nemate \u0161ipku, ovaj pokret mo\u017eete raditi s girjom ili bu\u010dicom. Postavite uteg preko bokova i dr\u017eite ga objema rukama. Zatim izvedite pokret kao \u0161to je opisano u verziji sa \u0161ipkom.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o prednostima hip thrusteva i njihovim u\u010dinkovitim varijacijama, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako ispravno raditi hip thrusteve za savr\u0161eni trening za gluteuse: 6 najboljih varijacija. <\/strong><\/a> <strong> <\/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\">8. Mrtvo dizanje sa \u0161ipkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Stanite ispred optere\u0107ene \u0161ipke ili hex \u0161ipke sa stopalima otprilike u \u0161irini kukova i no\u017enim prstima usmjerenim prema naprijed. Savijte koljena i nagnite se kukovima prema naprijed, zadr\u017eavaju\u0107i kralje\u017enicu u prirodno zakrivljenom polo\u017eaju te i glavu u ravnini s kralje\u017enicom. Uhvatite \u0161ipku objema rukama \u2014 bilo nadhvatom ili mje\u0161ovitim hvatom za te\u017ea optere\u0107enja (jedna ruka u nadhvatu, druga u podhvatu). Ruke bi vam trebale biti otprilike u \u0161irini ramena ili malo \u0161ire.   <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, zatim izdahnite dok po\u010dinjete dizati \u0161ipku uz noge i anga\u017eirati gluteuse. Najprije ispravite koljena, a zatim torzo, jednim fluidnim pokretom. \u0160ipka bi trebala prolaziti blizu va\u0161eg tijela na putu prema gore. Prije\u0111ite izravno na sljede\u0107e ponavljanje.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Zaokru\u017eivanje le\u0111a, nekontrolirani pokreti, ograni\u010deni raspon pokreta. <\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade: <\/strong> Primarno gluteusi, zadnje lo\u017ee i spinalni erektori. Sekundarno, kvadricepsi, trapezoidi, latovi, podlaktice i core. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/deadlift.gif\" alt=\"Kako izvoditi mrtvo dizanje?\" class=\"wp-image-712656\" title=\"Kako izvoditi mrtvo dizanje?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Sumo mrtvo dizanje<\/h5>\n\n\n\n<p>Ako \u017eelite staviti ve\u0107i naglasak na unutarnju stranu bedara, isprobajte sumo mrtvo dizanje. Klju\u010dna razlika je u stavu. Stanite sa stopalima \u0161ire od \u0161irine ramena, s prstima i koljenima okrenutim prema van. Uhvatite \u0161ipku u \u0161irini ramena i izvedite pokret kao u konvencionalnom mrtvom dizanju.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Rumunjsko mrtvo dizanje<\/h5>\n\n\n\n<p>Idealno za svakoga tko \u017eeli intenzivnije ciljati na gluteuse i zadnje lo\u017ee, rumunjsko mrtvo dizanje po\u010dinje iz druga\u010dijeg po\u010detnog polo\u017eaja. Stanite uspravno sa stopalima u \u0161irini kukova i uhvatite uteg objema rukama otprilike u \u0161irini ramena. Dr\u017eite \u0161ipku ispred bedara s ispru\u017eenim rukama. Udahnite, a zatim gurnite kukove unazad i spojite kukove kako biste kontrolirano spustili \u0161ipku niz prednji dio nogu. Dr\u017eite le\u0111a u neutralnom polo\u017eaju, a \u0161ipku uz tijelo tijekom cijelog pokreta. Nakon \u0161to osjetite rastezanje u zadnjim lo\u017eama, izdahnite i povucite kukove prema naprijed kako biste se vratili u stoje\u0107i polo\u017eaj. Odmah nastavite sa sljede\u0107im ponavljanjem.       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prona\u0107i \u0107ete jo\u0161 u\u010dinkovitije varijacije mrtvog dizanja u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mrtvo dizanje: Prednosti, pravilno izvo\u0111enje i naju\u010dinkovitije varijacije. <\/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\">9. Stra\u017enji \u010du\u010danj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite optere\u0107enu \u0161ipku otprilike na visinu klju\u010dne kosti u stalak za \u010du\u010dnjeve. Stanite ispod \u0161ipke sa stopalima otprilike u \u0161irini ramena. Ostavite \u0161ipku polo\u017eenu preko va\u0161eg gornjeg dijela le\u0111a (ne na vrat) i uhvatite ju s obje ruke uz ramena, laktovima usmjerenim prema dolje. U\u010dvrstite svoj core, podignite \u0161ipku sa stalka i napravite korak unatrag. <\/li>\n\n\n\n<li><strong>Izvo\u0111enje: <\/strong> Udahnite i zapo\u010dnite \u010du\u010danj pomi\u010du\u0107i kukove unatrag i prema dolje. Odaberite dubinu koja vam omogu\u0107uje da zadr\u017eite prirodnu zakrivljenost va\u0161e kralje\u017enice i vratite se u \u010dvrsti stoje\u0107i polo\u017eaj. Neka vam koljeno, gle\u017eanj i no\u017eni prst budu poravnati u ravnoj liniji. Izdahnite i vodite ju uz gluteuse i kvadricepse kako biste se vratili u stoje\u0107i polo\u017eaj. Izvedite sljede\u0107e ponavljanje. Nakon serije pa\u017eljivo vratite \u0161ipku na stalak.      <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Pretjerano izvijanje donjeg dijela le\u0111a, plitka dubina, pretjerano naginjanje prema naprijed, koljena propadaju prema unutra, neravnomjerna raspodjela te\u017eine, padanje na no\u017ene prste ili petu i neprimjereno optere\u0107enje. <\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno gluteusi, kvadricepsi i zadnje lo\u017ee. Sekundarno, spinalni erektori, listovi, unutarnja strana bedara (aduktori) i stabilizatori corea. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/back-squat.gif\" alt=\"Kako izvoditi stra\u017enje \u010du\u010dnjeve?\" class=\"wp-image-712605\" title=\"Kako izvoditi stra\u017enje \u010du\u010dnjeve?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Peharni \u010du\u010danj s bu\u010dicom ili girjom<strong><\/strong><\/h5>\n\n\n\n<p>Tako\u0111er mo\u017eete izvoditi \u010du\u010dnjeve koriste\u0107i bu\u010dicu ili girju. Dr\u017eite bu\u010dicu za plo\u010dasti uteg ili okrenite girju naopako i dr\u017eite njeno zvono. Dr\u017eite optere\u0107enje u visini prsa tijekom cijelog pokreta. Usredoto\u010dite se na to da prsa budu podignuta i da izvodite \u010du\u010danj na isti na\u010din kao sa \u0161ipkom.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Prednji \u010du\u010danj<strong><\/strong><\/h5>\n\n\n\n<p>Kako biste fokus prebacili vi\u0161e na prednju stranu bedara, a manje na gluteuse, poku\u0161ajte s prednjim \u010du\u010dnjevima. Dr\u017eite \u0161ipku preko prednje strane ramena s laktovima usmjerenim prema naprijed tijekom cijelog podizanja. Odr\u017eavajte prsa uspravnim, anga\u017eirajte svoj core i osigurajte pravilno izvo\u0111enje \u010du\u010dnja.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Iskoraci unazad sa \u0161ipkom <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Stanite sa stopalima u \u0161irini kukova. Postavite optere\u0107enu \u0161ipku na stalak za \u010du\u010dnjeve i prilagodite te\u017einu dodavanjem ili uklanjanjem plo\u010dastih utega. Postavite \u0161ipku preko gornjeg dijela le\u0111a i uhvatite je ispod svojih ramena.  <\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Udahnite, prebacite te\u017einu na jednu nogu, a drugom nogom zakora\u010dite unazad u kontrolirani iskorak. Spustite stra\u017enje koljeno sve dok prednje bedro ne formira kut od otprilike 90 stupnjeva s potkoljenicom &#8211; ili \u010dak dublje ako vam va\u0161a pokretljivost dopu\u0161ta. Izdahnite i pomi\u010dite se prema prednjoj peti kako biste se vratili u stoje\u0107i polo\u017eaj, zatim ponovite na drugoj nozi.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Plitak raspon pokreta, pretjerano naginjanje prema naprijed, koljena propadaju prema unutra, lo\u0161a raspodjela te\u017eine i nekoordinirani pokreti.<\/li>\n\n\n\n<li><strong>Mi\u0161i\u0107i koji rade:<\/strong> Primarno gluteusi i kvadricepsi. Sekundarno, zadnje lo\u017ee, listovi, core i aduktori (unutarnja strana bedara). <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/vypady-2-1.gif\" alt=\"Kako izvoditi iskorake sa \u0161ipkom?\" class=\"wp-image-712811\" title=\"Kako izvoditi iskorake sa \u0161ipkom?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Alternativne varijacije: <strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Iskoraci unaprijed<strong><\/strong><\/h5>\n\n\n\n<p>Umjesto koraka unazad, izvedite iskorake prema naprijed kako biste stavili ve\u0107i naglasak na kvadricepse, a malo manje gluteuse. Naizmjeni\u010dno radite iskorake unaprijed svakom nogom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Iskorak s bu\u010dicom jednoru\u010dno i rameni potisak iznad<strong><\/strong><\/h5>\n\n\n\n<p>Kako biste ciljali i na gornji dio tijela, poku\u0161ajte s iskoracima dok dr\u017eite bu\u010dicu iznad glave. To dodaje aktivaciju ramenima, trapezoidima i dubokim stabilizatorima kralje\u017enice. Dr\u017eite bu\u010dicu iznad glave u jednoj ruci, s drugom rukom na boku ili ispred za ravnote\u017eu. U\u010dvrstite svoj core i izvodite iskorake unaprijed ili unazad.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prona\u0107i \u0107ete jo\u0161 u\u010dinkovitije varijacije \u010du\u010dnjeva i iskoraka u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako raditi \u010du\u010dnjeve i iskorake: Pravilna tehnika i 15 najboljih varijacija.<\/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=\"2_plana_treninga_za_cijelo_tijelo\"><\/span>2 plana treninga za cijelo tijelo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slo\u017eene vje\u017ebe bi trebale biti<span style=\"margin: 0px; padding: 0px;\"> <\/span><strong>uklju\u010dene u va\u0161 trening 2\u20133 puta tjedno.<\/strong> Uvijek ostavite dovoljno vremena izme\u0111u treninga &#8211; najmanje 48 sati za velike mi\u0161i\u0107ne skupine &#8211; kako bi va\u0161e tijelo imalo prostora za <a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\">oporavak<\/a>. Ovisno o va\u0161im ciljevima, mo\u017eete dodati i izolacijske vje\u017ebe poput biceps pregiba, triceps ekstenzija ili podizanja ramena kako biste nadopunili svoju rutinu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U primjerima planova treninga u nastavku prona\u0107i \u0107ete preporu\u010dena optere\u0107enja (dana kao postotak va\u0161eg 1RM &#8211; maks. jedno ponavljanje), raspone ponavljanja i serija te razdoblja odmora koja su <strong>idealna za izgradnju mi\u0161i\u0107a.<\/strong> Ako se va\u0161 cilj razlikuje, prilagodite ove vrijednosti pomo\u0107u tablice u nastavku. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deno optere\u0107enje, ponavljanja, serije i vremena odmora na temelju cilja treninga <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Primarni cilj treninga<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Optere\u0107enje (% od 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ponavljanja<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Serije<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Razdoblje odmora<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107ajte snagu<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekundi \u2013 4 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107a (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izdr\u017eljivost mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gubitak te\u017eine<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako niste sigurni kako napraviti potpuni plan treninga, pogledajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako slo\u017eiti u\u010dinkoviti plan treninga za 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\">1. Trening za cijelo tijelo s dizanjima od temeljne va\u017enosti za snagu i rast mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Trening 1 temelji se na <strong>tri osnovna dizanja &#8211; \u010du\u010danj, mrtvo dizanje i potisak s klupe.<\/strong> Ovo su najopse\u017enije i najzahtjevnije vje\u017ebe koje donose veliku snagu i pove\u0107anje mi\u0161i\u0107a. Dodali smo potisak \u0161ipkom iznad glave u svrhu ciljanja ramena za cjeloviti trening.  <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vje\u017eba<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Optere\u0107enje (% od 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ponavljanja<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Serije<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Odmor izme\u0111u serija<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Stra\u017enji \u010du\u010danj<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Klasi\u010dno mrtvo dizanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisak s klupe<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Potisak \u0161ipkom iznad glave<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 <\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\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. Trening za cijelo tijelo sa slo\u017eenim vje\u017ebama<\/h3>\n\n\n\n<p>Ovaj drugi trening po\u010dinje sa<span style=\"margin: 0px; padding: 0px;\"> <\/span><strong>stra\u017enjim \u010du\u010dnjevima, unilateralnim pokretom<\/strong>&#8211; \u0161to zna\u010di da trenirate jednu po jednu nogu, poma\u017eu\u0107i smanjiti mi\u0161i\u0107nu neravnote\u017eu. Zatim \u0107ete prije\u0107i na zamahe girjom za snagu donjeg dijela tijela i zavr\u0161iti s nizom slo\u017eenih pokreta usmjerenih na gornji dio tijela. <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vje\u017eba<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Optere\u0107enje (% od 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ponavljanja<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Serije<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Odmor izme\u0111u serija<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Stra\u017enji \u010du\u010dnjevi sa \u0161ipkom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (za svaku nogu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zamah girjom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Veslanje u pretklonu sa \u0161ipkom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pullover bu\u010dicom<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Roll-Ups sa bu\u010dicama<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 (za svaku ruku)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minute<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Odakle_krenuti\"><\/span>Odakle krenuti?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako se \u017eelite vi\u0161e usredoto\u010diti na odre\u0111ene skupine mi\u0161i\u0107a gornjeg dijela tijela, istra\u017eite na\u0161e najbolje vje\u017ebe za <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-deltoidni-misici-i-trapezi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ramena<\/strong><\/a><strong>, <\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bicepse<\/strong><\/a><strong>, <\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-triceps-i-misici-podlaktice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tricepse<\/strong><\/a><strong>, <\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>le\u0111a<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>core<\/strong><\/a><strong>.<\/strong> <\/li>\n\n\n\n<li>Za ciljeve vezane uz donji dio tijela pogledajte najbolje pokrete za <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-vjezbe-za-straznjicu-i-noge-savjetuje-nicole-wilkins\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gluteuse i noge<\/strong><\/a><strong>, <\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-loze-kako-ojacati-misice-straznjeg-dijela-bedara\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zadnje lo\u017ee<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-misici-nogu-zadnja-loza-listovi-i-natkoljenice\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bedra i listove<\/strong><\/a><strong>.<\/strong> <\/li>\n\n\n\n<li>Rutine za cijelo tijelo tako\u0111er mogu uklju\u010divati <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-sipkom-10-osnovnih-vjezbi-za-cijelo-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\">osnovne vje\u017ebe uz kori\u0161tenje \u0161ipki<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/trening-s-bucicama-12-najucinkovitijih-vjezbi-za-cijelo-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\">bu\u010dica<\/a><\/strong> ili <strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-za-cijelo-tijelo-s-power-bagom\/\" target=\"_blank\" rel=\"noreferrer noopener\">powerbagova<\/a>.<\/strong><\/li>\n\n\n\n<li>Kako biste podr\u017eali svoj trening pravilnom prehranom, pro\u010ditajte \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\">Planiranje prilago\u0111enih obroka: Potpuni vodi\u010d za izra\u010dunavanje kalorija i makronutrijenata.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slo\u017eene vje\u017ebe idealan su dodatak svakoj rutini za cijelo tijelo. Usmjerene su na vi\u0161e mi\u0161i\u0107nih skupina odjednom, <strong>poma\u017eu\u0107i vam da izgradite snagu, mi\u0161i\u0107e te pospje\u0161ite gubitak kilograma.<\/strong> Tako\u0111er pobolj\u0161avaju koordinaciju i \u0161tede va\u0161e vrijeme provedeno u teretani.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ih \u017eelite uklju\u010diti u svoj plan treninga, <strong>po\u010dnite svladavanjem pravilne tehnike.<\/strong> Tek tada postupno pove\u0107avajte optere\u0107enje. Ove pokrete mo\u017eete izvoditi 2-3 puta tjedno, ovisno o va\u0161em rasporedu, ali pazite da se odmorite najmanje 48 sati izme\u0111u treninga. Oporavak, san i dobro uravnote\u017eena prehrana klju\u010dni su dijelovi slagalice.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od koristi? Ako jest, slobodno ga podijelite s prijateljima i pro\u0161irite motivaciju za trening sa slo\u017eenim vje\u017ebama!  <\/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\/utezi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/izgradnja-misica\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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 slo\u017eiti u\u010dinkoviti trening za cijelo tijelo? Isprobajte slo\u017eene vje\u017ebe iz dana\u0161njeg \u010dlanka &#8211; pomo\u0107i \u0107e vam razviti snagu, pove\u0107ati mi\u0161i\u0107nu masu i izgubiti masno tkivo.  <\/p>\n","protected":false},"author":129,"featured_media":712521,"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":[7478,7256,6452,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-za-noge-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>10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-02T13:18:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-02T13:19:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva\",\"datePublished\":\"2025-05-02T13:18:40+00:00\",\"dateModified\":\"2025-05-02T13:19:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\"},\"wordCount\":4418,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png\",\"keywords\":[\"trening\",\"trening snage\",\"vje\u017ebe\",\"vje\u017ebe za noge\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\",\"name\":\"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png\",\"datePublished\":\"2025-05-02T13:18:40+00:00\",\"dateModified\":\"2025-05-02T13:19:05+00:00\",\"description\":\"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog","description":"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/","og_type":"article","og_title":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog","og_description":"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.","og_url":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/","og_site_name":"GymBeam Blog","article_published_time":"2025-05-02T13:18:40+00:00","article_modified_time":"2025-05-02T13:19:05+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva","datePublished":"2025-05-02T13:18:40+00:00","dateModified":"2025-05-02T13:19:05+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/"},"wordCount":4418,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png","keywords":["trening","trening snage","vje\u017ebe","vje\u017ebe za noge"],"articleSection":["Vje\u017ebe i treninzi"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/","url":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/","name":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png","datePublished":"2025-05-02T13:18:40+00:00","dateModified":"2025-05-02T13:19:05+00:00","description":"Slo\u017eene vje\u017ebe poput \u010du\u010dnjeva i mrtvog dizanja grade snagu, mi\u0161i\u0107e i poti\u010du gubitak masnog tkiva. Nau\u010dite ih izvoditi na pravilan na\u010din.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/komplexni-cviky-FB-.png","width":1200,"height":628,"caption":"10 nejlep\u0161\u00edch komplexn\u00edch cvik\u016f pro r\u016fst sval\u016f, s\u00edly i hubnut\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/8_najboljih_vjezbi_za_oblikovanje_misicnemase\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 najboljih slo\u017eenih vje\u017ebi za rast mi\u0161i\u0107a, snagu i gubitak masnog tkiva"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/716970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=716970"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/716970\/revisions"}],"predecessor-version":[{"id":718795,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/716970\/revisions\/718795"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/712521"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=716970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=716970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=716970"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=716970"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=716970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}