{"id":757346,"date":"2026-03-24T14:05:28","date_gmt":"2026-03-24T13:05:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=757346"},"modified":"2026-03-24T14:05:34","modified_gmt":"2026-03-24T13:05:34","slug":"pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/","title":{"rendered":"Pilates za po\u010detnike: 13 vje\u017ebi za ja\u010danje trupa i ubla\u017eavanje bolova u le\u0111ima"},"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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Sto_je_Pilates\" title=\"\u0160to je Pilates?\">\u0160to je Pilates?<\/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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#3_pravila_koja_morate_znati_prije_nego_sto_pocnete\" title=\"3 pravila koja morate znati prije nego \u0161to po\u010dnete\">3 pravila koja morate znati prije nego \u0161to po\u010dnete<\/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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Sto_vam_je_potrebno_za_vjezbanje_Pilatesa_kod_kuce\" title=\"\u0160to vam je potrebno za vje\u017ebanje Pilatesa kod ku\u0107e?\">\u0160to vam je potrebno za vje\u017ebanje Pilatesa kod ku\u0107e?<\/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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Pilates_vjezbe_za_pocetnike\" title=\"Pilates vje\u017ebe za po\u010detnike\">Pilates vje\u017ebe za po\u010detnike<\/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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Kompletan_Pilates_trening_za_pocetnike\" title=\"Kompletan Pilates trening za po\u010detnike\">Kompletan Pilates trening za po\u010detnike<\/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\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Cesto_postavljana_pitanja_FAQ\" title=\"\u010cesto postavljana pitanja (FAQ)\">\u010cesto postavljana pitanja (FAQ)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/pilates-za-pocetnike-13-vjezbi-za-jacanje-trupa-i-ublazavanje-bolova-u-ledima\/#Sto_biste_trebali_zapamtiti_iz_ovoga\" title=\"\u0160to biste trebali zapamtiti iz ovoga?\">\u0160to biste trebali zapamtiti iz ovoga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mislite li da u\u010dinkovit trening mora biti <strong>brz, intenzivan<\/strong> i stvarno <strong>zahtjevan? <\/strong>Pilates \u0107e vam pokazati da \u010dak i sporo, kontrolirano vje\u017ebanje mo\u017ee donijeti sjajne rezultate. No, zbog njega \u0107ete se <strong>jo\u0161 vi\u0161e usredoto\u010diti na pokret, disanje i svoj trup<\/strong>.  Zato je to izvrstan izbor ako patite od <strong>bolova u le\u0111ima<\/strong>, imate <strong>sjede\u0107i posao<\/strong> ili \u017eelite <strong>oja\u010dati svoj trup<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi, me\u0111utim, \u010dine jednu pogre\u0161ku. Preska\u010du osnove i isprobavaju izazovne Instagram vje\u017ebe za koje njihovo tijelo jo\u0161 nije spremno. Nije ni \u010dudo \u0161to onda ne funkcionira.   Zato \u0107emo se danas usredoto\u010diti na <strong>pravilno izvo\u0111enje osnovnih Pilates vje\u017ebi<\/strong>, njihovu <strong>tehniku <\/strong>i <strong>prakti\u010dne savjete, <\/strong>zahvaljuju\u0107i kojima \u0107e va\u0161a Pilates rutina biti sigurna i u\u010dinkovita. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_Pilates\"><\/span>\u0160to je Pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pilates<\/strong> je sveobuhvatna vje\u017eba koja se fokusira na <strong>ja\u010danje trupa, fleksibilnost<\/strong> i <strong>zdravo dr\u017eanje. <\/strong>Izvodi se <strong>polako, s kontrolom<\/strong> i s naglaskom na <strong>pravilno disanje.<\/strong> Zahvaljuju\u0107i tome, anga\u017eiraju se <strong>duboki stabiliziraju\u0107i mi\u0161i\u0107i<\/strong> koje \u010desto zanemarujemo u redovnom treningu. Na prvi pogled mo\u017ee se \u010diniti neupadljivim, ali u stvarnosti mo\u017ee biti prili\u010dno izazovan. I to \u010dak i bez te\u0161kih utega i intenzivnih intervala.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg\" alt=\"\u0160to je Pilates?\" class=\"wp-image-751610\" title=\"\u0160to je Pilates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-2048x1366.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=\"3_pravila_koja_morate_znati_prije_nego_sto_pocnete\"><\/span>3 pravila koja morate znati prije nego \u0161to po\u010dnete <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pilates nije samo o <strong>kakvim vje\u017ebama radite<\/strong>, ve\u0107 uglavnom o <strong>kako ih radite<\/strong>. Tu mnogi ljudi grije\u0161e kada pokret izgleda ispravno, ali tijelo radi druga\u010dije nego \u0161to bi trebalo. Stoga je va\u017eno slijediti <strong>tri va\u017ena pravila.<\/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\">1. Pravilno di\u0161ite<\/h3>\n\n\n\n<p>U Pilatesu nije dovoljno samo disati, ve\u0107 kontrolirati <strong>kako to\u010dno di\u0161ete. <\/strong>Pravilno disanje poma\u017ee tijelu <strong>odr\u017eati stabilnost<\/strong> i <strong>anga\u017eirati sve va\u017ene mi\u0161i\u0107e.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U Pilatesu biste trebali disati <strong>u rebra<\/strong>, tj. u bo\u010dne strane prsnog ko\u0161a. Va\u0161 trbuh ostaje \u010dvrst i ne bi se trebao gurati naprijed tijekom udisaja. Zahvaljuju\u0107i tome, va\u0161e tijelo ima bolju potporu, a pokret je kontroliraniji.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to u\u010diniti u praksi?<\/h4>\n\n\n\n<p>Lezite na le\u0111a na ravnu prostirku i stavite ruke na donja rebra. Poku\u0161ajte udahnuti tako da mo\u017eete <strong>pro\u0161iriti prsa bo\u010dno. <\/strong>Tijekom izdisaja, va\u0161a bi se rebra trebala <strong>nje\u017eno spustiti<\/strong>, a trebali biste osjetiti da vam je <strong>trup anga\u017eiran. <\/strong>Ovu vrstu disanja koristit \u0107ete za ve\u0107inu Pilates vje\u017ebi.  <\/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. Aktivirajte svoj trup <\/h3>\n\n\n\n<p>Kad biste se sjetili samo jedne stvari iz Pilatesa, to bi bila <strong>aktivacija trupa<\/strong>. Trup nije samo trbuh, ve\u0107 skup mi\u0161i\u0107a u <strong>trbuhu, le\u0111ima<\/strong> i <strong>zdjelici<\/strong> koji odr\u017eavaju tijelo stabilnim.  Kada je trup aktivan, le\u0111a imaju potporu, a vje\u017ebe su sigurnije i u\u010dinkovitije. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi grije\u0161e tako \u0161to ili previ\u0161e guraju trbuh tijekom vje\u017ebanja ili ga, obrnuto, nasilno uvla\u010de. Ni jedno ni drugo nije ispravno. Pilates je o <strong>nje\u017enom, svjesnom ja\u010danju<\/strong>, \u0161to posti\u017eete spomenutim <strong>pravilnim disanjem. <\/strong>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svake vje\u017ebe, prvo udahnite u rebra i nje\u017eno zategnite trbuh dok izdi\u0161ete. Va\u0161i bokovi, rebra i zdjelica tako \u0107e ostati stabilni tijekom vje\u017ebe.  <\/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. Obratite pa\u017enju na pravilno poravnanje zdjelice<\/h3>\n\n\n\n<p>Poravnanje zdjelice utje\u010de na to kako va\u0161a le\u0111a rade kada vje\u017ebate. Ako je zdjelica pogre\u0161no poravnata, kralje\u017enica se nepotrebno savija ili, obrnuto, previ\u0161e priti\u0161\u0107e prostirku, a vje\u017ebe gube svoju u\u010dinkovitost. Pravilan polo\u017eaj zdjelice poma\u017ee <strong>odr\u017eati kralje\u017enicu u sigurnom polo\u017eaju<\/strong> i istovremeno <strong>bolje anga\u017eirati trup.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U Pilatesu \u0107ete se naj\u010de\u0161\u0107e susresti s dva polo\u017eaja zdjelice \u2013 <strong>neutralnim polo\u017eajem<\/strong> i <strong>otisakom<\/strong>. Oba imaju svoje mjesto i koriste se u razli\u010ditim situacijama.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Neutralni polo\u017eaj zdjelice<\/h4>\n\n\n\n<p>U neutralnom polo\u017eaju, kralje\u017enica ima svoju prirodnu zakrivljenost. Kada le\u017eite na le\u0111ima, <strong>mali razmak<\/strong> ostaje izme\u0111u donjeg dijela le\u0111a i prostirke.  Ovaj polo\u017eaj je prikladan za mnoge vje\u017ebe gdje \u017eelite raditi sa stabilno\u0161\u0107u i prirodnim poravnanjem tijela. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Polo\u017eaj otiska<\/h4>\n\n\n\n<p>U ovom slu\u010daju, morate imati <strong>blago uvu\u010denu zdjelicu<\/strong> i <strong>nje\u017eno pritisnuti donji dio le\u0111a u prostirku<\/strong>. Ovaj polo\u017eaj \u010desto koriste po\u010detnici ili tijekom izazovnijih vje\u017ebi jer poma\u017ee bolje za\u0161tititi lumbalnu kralje\u017enicu i odr\u017eati kontrolu nad pokretom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni koji polo\u017eaj odabrati, <strong>otisak je sigurnija opcija. <\/strong>To posebno vrijedi ako imate bolove u donjem dijelu le\u0111a ili se tek upoznajete s Pilatesom.<\/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_vam_je_potrebno_za_vjezbanje_Pilatesa_kod_kuce\"><\/span>\u0160to vam je potrebno za vje\u017ebanje Pilatesa kod ku\u0107e? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobra vijest je da za Pilates <strong>ne trebate nikakvu kompliciranu opremu<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Prostirka:<\/strong><\/a> Idealno, odaberite <strong>deblju prostirku (pribli\u017eno 1 \u2013 1,5 cm)<\/strong>, jer se mnoge Pilates vje\u017ebe izvode na le\u0111ima ili le\u017ee\u0107i. Na tankoj joga prostirci, vje\u017ebanje mo\u017ee biti neugodno za va\u0161u kralje\u017enicu.  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/carape-za-jogu-grip-black-beatpink.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Neklizaju\u0107e \u010darape:<\/strong><\/a> Mo\u017eete vje\u017ebati bosi ili u <strong>neklizaju\u0107im \u010darapama<\/strong>, koje poma\u017eu u boljoj stabilnosti. Va\u017eno je da vam se stopala ne kli\u017eu po prostirci i da imate kontrolu nad svojim pokretom. <\/li>\n\n\n\n<li><strong>Udobna, pripijena odje\u0107a:<\/strong> Odaberite <strong>pripijene <\/strong><a href=\"https:\/\/gymbeam.hr\/fitness-tajice\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>tajice<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/majice-kratkih-rukava-i-majice-bez-rukava\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>majicu<\/strong><\/a> ili samo <a href=\"https:\/\/gymbeam.hr\/sportski-grudnjaci\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>sportski grudnjak<\/strong><\/a>. Va\u017eno je da vam se odje\u0107a ne podi\u017ee ili ne smeta tijekom kretanja. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je stvarno sve \u0161to vam je potrebno za po\u010detak. Kada svladate osnove Pilatesa, mo\u017eete uklju\u010diti i <strong>manje rekvizite<\/strong> ili <strong>napredne Pilates tehnike. <\/strong>Iskusni Pilates entuzijasti vje\u017ebaju i na <strong>posebnim spravama (Pilates reformer)<\/strong> i s raznim rekvizitima (npr. <a href=\"https:\/\/gymbeam.hr\/pilates-prsten-resistance-black-gymbeam.html;utm_medium=cpc&amp;utm_campaign=PMax+-+Accessories&amp;utm_id=23160687309&amp;gad_source=1&amp;gad_campaignid=23160716580&amp;gbraid=0AAAAADO2MNT2EvIWO7cJF_bYpGiTbf_gc&amp;gclid=Cj0KCQiAvtzLBhCPARIsALwhxdqS5O9q6t23xlBK-C9ERbsVA3e8FF_a3CW9JaAVZL3DRZgI6bosSOoaAnqtEALw_wcB\" target=\"_blank\" rel=\"noopener noreferrer\">Pilates obru\u010d<\/a>, <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">utezi za gle\u017enjeve<\/a>, <a href=\"https:\/\/gymbeam.hr\/pilates-lopte-balans-ploce\" target=\"_blank\" rel=\"noopener noreferrer\">lopta za vje\u017ebanje, balans podloga<\/a>, <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener noreferrer\">trake za otpor<\/a> itd.). <\/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=\"Pilates_vjezbe_za_pocetnike\"><\/span>Pilates vje\u017ebe za po\u010detnike <span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Podizanje zdjelice (Pelvic Tilt and Roll)<\/h3>\n\n\n\n<p>Podizanje zdjelice je osnovna Pilates vje\u017eba koja poma\u017ee <strong>mobilizirati kralje\u017enicu<\/strong>, <strong>oja\u010dati glutealne mi\u0161i\u0107e<\/strong> i nau\u010diti vas kako raditi sa svojom <strong>zdjelicom<\/strong> i <strong>trupom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a, savijte koljena i postavite stopala <strong>u \u0161irini kukova.<\/strong> Ruke postavite uz tijelo i, dok izdi\u0161ete, <strong>uvucite zdjelicu. <\/strong>Polako podi\u017eite zdjelicu prema gore, kralje\u017eak po kralje\u017eak. Prilikom povratka, spustite kralje\u017enicu natrag u suprotnom smjeru \u2013 prvo gornji dio le\u0111a, zatim donji dio le\u0111a i zdjelicu.  <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Izvodite pokret <strong>polako<\/strong> i <strong>s kontrolom,<\/strong> dr\u017eite koljena <strong>stabilnima<\/strong> i <strong>ne savijajte donji dio le\u0111a<\/strong> u gornjem polo\u017eaju.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Podizanje zdjelice odjednom bez kotrljanja kralje\u017enice, savijanje donjeg dijela le\u0111a u gornjem polo\u017eaju i nestabilna koljena.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>glutealni mi\u0161i\u0107i (gluteus maximus), stra\u017enja lo\u017ea, mi\u0161i\u0107i trupa, trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i donjeg dijela le\u0111a<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/1.-Pelvic-Curl-1.gif\" alt=\"Podizanje zdjelice\" class=\"wp-image-751596\" title=\"Podizanje zdjelice\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Podizanje prsnog ko\u0161a<\/h3>\n\n\n\n<p>Podizanje prsnog ko\u0161a je vje\u017eba za <strong>ja\u010danje trbu\u0161nih mi\u0161i\u0107a<\/strong> i pobolj\u0161anje kontrole trupa. U\u010di vas kako podi\u0107i torzo bez naprezanja vrata i ramena.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a, savijte koljena <strong>u \u0161irini kukova<\/strong> i <strong>stavite ruke iza glave.<\/strong> Dok izdi\u0161ete, <strong>lagano podignite glavu i prsa<\/strong> s prostirke, zadr\u017eite polo\u017eaj na trenutak, a zatim se polako i kontrolirano vratite.<\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Dr\u017eite ramena i lopatice spu\u0161tene, vrat opu\u0161ten, a laktove blago usmjerene prema van, ne prema prostirci.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Povla\u010denje glave rukama, podizanje ramena prema u\u0161ima, prevelik raspon pokreta bez kontrole, zadr\u017eavanje daha.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>ravni i kosi trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i trupa, duboki stabiliziraju\u0107i mi\u0161i\u0107i trupa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/2.-Chest-Lift-1.gif\" alt=\"Podizanje prsnog ko\u0161a\" class=\"wp-image-751608\" title=\"Podizanje prsnog ko\u0161a\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rotacija kralje\u017enice le\u017ee\u0107i (Spine Twist Supine)<\/h3>\n\n\n\n<p>Rotacija kralje\u017enice le\u017ee\u0107i je nje\u017ena Pilates vje\u017eba koja poma\u017ee <strong>opustiti kralje\u017enicu<\/strong> i pobolj\u0161ati njezinu pokretljivost. Idealna je kao kompenzacija nakon sjedenja i za uko\u010dena le\u0111a.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a, savijte koljena <strong>u \u0161irini kukova<\/strong> i <strong>ra\u0161irite ruke u stranu.<\/strong> Dok izdi\u0161ete, polako rotirajte savijene noge na jednu stranu, udahnite da se kontrolirano vratite u sredinu i ponovite vje\u017ebu na drugoj strani.<\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Izvodite pokret glatko i s manjim rasponom pokreta, dr\u017eite ramena opu\u0161tena i pritisnuta na prostirku tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Podizanje ramena s prostirke, njihanje bez kontrole, prevelik raspon pokreta, gubitak stabilnosti pri povratku u sredinu.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>kosi trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i trupa, duboki stabiliziraju\u0107i mi\u0161i\u0107i kralje\u017enice<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/3.-Spine-Twist-Supine-1.gif\" alt=\"Rotacija kralje\u017enice le\u017ee\u0107i\" class=\"wp-image-751607\" title=\"Rotacija kralje\u017enice le\u017ee\u0107i\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sto<\/h3>\n\n\n\n<p>Sto je jedna od najpoznatijih Pilates vje\u017ebi za <strong>aktivaciju trupa i disanja<\/strong>. Nije rije\u010d o snazi, ve\u0107 o izdr\u017eljivosti, kontroli i pravilnom disanju.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a, podignite noge u <strong>polo\u017eaj stola<\/strong> i ispru\u017eite ruke uz tijelo. Izvodite <strong>male, pulsiraju\u0107e pokrete<\/strong> rukama gore-dolje i di\u0161ite ritmi\u010dno \u2013 pet kratkih udaha i pet kratkih izdaha.  <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Odr\u017eavajte sna\u017ean trup i stabilan polo\u017eaj kralje\u017enice, pokret ruku je mali i potje\u010de iz ramena, a ne iz njihanja.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Savijanje donjeg dijela le\u0111a, gubitak ritma disanja, prevelik raspon pokreta ruku, nepotrebna napetost u vratu i ramenima.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>ravni i kosi trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i trupa, duboki stabiliziraju\u0107i mi\u0161i\u0107i trupa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/4.-The-Hundred-Table-Top-Position-1.gif\" alt=\"Sto\" class=\"wp-image-751606\" title=\"Sto\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Istezanje jedne noge (naizmjeni\u010dno povla\u010denje nogu)<\/h3>\n\n\n\n<p>Istezanje jedne noge je Pilates vje\u017eba usmjerena na <strong>ja\u010danje trupa<\/strong> i pobolj\u0161anje kontrole pokreta nogu. U\u010di vas kako odr\u017eati stabilan torzo \u010dak i kada se kre\u0107e samo jedna noga.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a i lagano podignite glavu i prsa s prostirke. Povucite jednu nogu prema prsima, <strong>drugu ispru\u017eite dijagonalno iznad prostirke<\/strong> i glatko izmjenjujte noge dok izdi\u0161ete.  <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Odr\u017eavajte sna\u017ean trup i stabilan polo\u017eaj kralje\u017enice, pokret ruku je mali i potje\u010de iz ramena, a ne iz njihanja.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Savijanje donjeg dijela le\u0111a, gubitak ritma disanja, prevelik raspon pokreta ruku, nepotrebna napetost u vratu i ramenima.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>ravni i kosi trbu\u0161ni mi\u0161i\u0107i, duboki trbu\u0161ni mi\u0161i\u0107i, fleksori kuka, mi\u0161i\u0107i stabilizatori zdjelice (duboki mi\u0161i\u0107i zdjelice)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/5.-The-Single-Leg-Stretch-1.gif\" alt=\"Istezanje jedne noge\" class=\"wp-image-751605\" title=\"Istezanje jedne noge\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Istezanje obje noge (istovremeno povla\u010denje nogu)<\/h3>\n\n\n\n<p>Istezanje obje noge je izazovnija Pilates vje\u017eba za <strong>trup<\/strong>, koja \u0107e testirati va\u0161u stabilnost i kontrolu pokreta. Klju\u010dno je odr\u017eati sna\u017ean trup dok radite i rukama i nogama.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a. Povucite koljena prema prsima do te mjere da ih mo\u017eete dr\u017eati objema rukama ispod koljena (ili \u010dak ni\u017ee). U tom polo\u017eaju podignite glavu i prsa s prostirke. Stavite ruke na potkoljenice ili gle\u017enjeve. Dok udi\u0161ete, <strong>ispru\u017eite noge dijagonalno prema naprijed<\/strong> i istegnite ruke iznad i blago iza glave.     Dok izdi\u0161ete i kru\u017eite cijelim rukama, <strong>vratite koljena na prsa<\/strong> i ponovno obuhvatite noge rukama. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Odr\u017eavajte sna\u017ean trup tijekom cijelog pokreta, donji dio le\u0111a ostaje stabilan, a ako je vje\u017eba izazovna, ispru\u017eite noge vi\u0161e ili smanjite raspon pokreta.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Savijanje donjeg dijela le\u0111a, gubitak napetosti u trupu, prebrz i nekoordiniran pokret, zadr\u017eavanje daha.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>ravni i kosi trbu\u0161ni mi\u0161i\u0107i, duboki trbu\u0161ni mi\u0161i\u0107i, fleksori kuka, mi\u0161i\u0107i stabilizatori zdjelice (duboki mi\u0161i\u0107i zdjelice)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/6.-The-Double-Leg-Stretch-1.gif\" alt=\"Istezanje obje noge\" class=\"wp-image-751604\" title=\"Istezanje obje noge\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Kru\u017eenje nogama <\/h3>\n\n\n\n<p>Kru\u017eenje nogama je izvrsna Pilates vje\u017eba za <strong>kontrolu trupa i pokretljivost kukova<\/strong>. Iako se kre\u0107e samo jedna noga, trup mora ostati stabilan tijekom cijele vje\u017ebe.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na le\u0111a, ispru\u017eite jednu nogu na prostirci, a drugu podignite ravno prema gore. Ruke postavite uz tijelo i nje\u017eno uvucite zdjelicu. Dok udi\u0161ete, po\u010dnite <strong>crtati mali krug podignutom nogom<\/strong>. Dok izdi\u0161ete, zavr\u0161ite krug i nastavite glatko u istom smjeru.    Nakon nekoliko ponavljanja, <strong>promijenite smjer i nogu<\/strong>. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Zdjelica ostaje stabilna i pritisnuta na prostirku tijekom cijele vje\u017ebe, krugove \u010dinite manjima.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Njihanje zdjelice s jedne strane na drugu, preveliki krugovi, savijanje donjeg dijela le\u0111a, nepotrebna napetost u ramenima i vratu.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>duboki trbu\u0161ni mi\u0161i\u0107i, kosi trbu\u0161ni mi\u0161i\u0107i, fleksori kuka, mi\u0161i\u0107i oko zgloba kuka <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/7.-Leg-Circles-1.gif\" alt=\"Kru\u017eenje nogama\" class=\"wp-image-751603\" title=\"Kru\u017eenje nogama\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Ma\u010dka-krava<\/h3>\n\n\n\n<p>Ma\u010dka-krava je jednostavna Pilates vje\u017eba za <strong>opu\u0161tanje i mobilizaciju kralje\u017enice<\/strong>. Poma\u017ee pobolj\u0161ati pokretljivost le\u0111a i svijest o pokretu zdjelice i kralje\u017enice. <\/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><strong>Kako se izvodi: <\/strong>Do\u0111ite u polo\u017eaj na sve \u010detiri. Dlanove postavite ispod ramena, a koljena ispod kukova. Dok udi\u0161ete, <strong>izvijte le\u0111a<\/strong>, otvorite prsa i nje\u017eno podignite pogled. Dok izdi\u0161ete, <strong>zaokru\u017eite le\u0111a<\/strong>, uvucite zdjelicu i pustite glavu da padne.    Ponavljajte pokret glatko u ritmu disanja. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Pokret potje\u010de iz kralje\u017enice, a ne iz njihanja. Dr\u017eite ramena opu\u0161tena, daleko od u\u0161iju.  <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Njihanje bez kontrole, zadr\u017eavanje daha, pretjerano savijanje ili zaokru\u017eivanje, napetost u ramenima i vratu.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>duboki mi\u0161i\u0107i kralje\u017enice, trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i dna zdjelice, mi\u0161i\u0107i ramenog obru\u010da<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/8.-Cat-Cow-1.gif\" alt=\"Ma\u010dka-krava\" class=\"wp-image-751602\" title=\"Ma\u010dka-krava\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Ekstenzije le\u0111a (le\u017ee\u0107i potrbu\u0161ke) <\/h3>\n\n\n\n<p>Ekstenzije le\u0111a su Pilates vje\u017eba usmjerena na <strong>ja\u010danje le\u0111nih mi\u0161i\u0107a<\/strong> i pobolj\u0161anje dr\u017eanja. Poma\u017ee u suzbijanju dugotrajnog sjedenja i oslabljenih le\u0111a.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na trbuh, ispru\u017eite noge i stavite ruke ispod \u010dela. Pripremite se udahom. Dok izdi\u0161ete, <strong>nje\u017eno podignite glavu i prsa s prostirke<\/strong>. Ruke dr\u017eite na prostirci.    Zadr\u017eite polo\u017eaj na trenutak, a zatim se <strong>kontrolirano spustite<\/strong>. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Usredoto\u010dite se na produljenje kralje\u017enice, a ne na visinu podizanja. Dr\u017eite vrat u ravnini s kralje\u017enicom i zategnite trup kako biste poduprli donji dio le\u0111a.  <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Prevelik raspon pokreta, preoptere\u0107enje donjeg dijela le\u0111a, zabacivanje glave unatrag, neaktivan trup.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>le\u0111ni mi\u0161i\u0107i, duboki stabiliziraju\u0107i mi\u0161i\u0107i kralje\u017enice, glutealni mi\u0161i\u0107i (gluteus), mi\u0161i\u0107i trupa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/9.-Back-Extensions-1.gif\" alt=\"Ekstenzije le\u0111a\" class=\"wp-image-751601\" title=\"Ekstenzije le\u0111a\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Plivanje<\/h3>\n\n\n\n<p>Plivanje je dinami\u010dna Pilates vje\u017eba koja ja\u010da <strong>le\u0111a, glutealne mi\u0161i\u0107e i trup<\/strong>. Tako\u0111er pobolj\u0161ava koordinaciju i stabilnost trupa.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na trbuh s <strong>rukama ispru\u017eenim iznad glave. <\/strong>Nje\u017eno uvucite zdjelicu, zategnite trup i dr\u017eite pogled prema prostirci. Podignite <strong>desnu ruku i lijevu nogu<\/strong> s prostirke. Glatko promijenite strane \u2013 <strong>lijeva ruka i desna noga<\/strong>.   Nastavite glatko izmjenjivati ruke i noge. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Dr\u017eite pokret malim i kontroliranim, di\u0161ite te\u010dno i pazite da se donji dio le\u0111a ne savija pretjerano.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Prebrza izmjena udova, savijanje donjeg dijela le\u0111a, preveliko podizanje ruku i nogu, zadr\u017eavanje daha.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>le\u0111ni mi\u0161i\u0107i, duboki stabiliziraju\u0107i mi\u0161i\u0107i kralje\u017enice, glutealni mi\u0161i\u0107i (gluteus maximus), mi\u0161i\u0107i stra\u017enje lo\u017ee, mi\u0161i\u0107i ramena<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/10.-Swimming-1.gif\" alt=\"Plivanje \" class=\"wp-image-751600\" title=\"Plivanje \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Bo\u010dni udarac (bo\u010dni udarci nogom)<\/h3>\n\n\n\n<p>Bo\u010dni udarac je Pilates vje\u017eba usmjerena na <strong>mi\u0161i\u0107e kuka i glutealne mi\u0161i\u0107e<\/strong>. Tako\u0111er vas u\u010di kako odr\u017eati stabilan torzo \u010dak i kada se kre\u0107e samo jedna noga.  <\/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><strong>Kako se izvodi: <\/strong>Lezite na bok s ispru\u017eenim i slo\u017eenim nogama. Poduprite glavu rukom ili je naslonite na ispru\u017eenu ruku. Lagano podignite gornju nogu. Dok izdi\u0161ete, <strong>udarite gornjom nogom prema naprijed<\/strong>, a dok udi\u0161ete, <strong>vratite je unatrag<\/strong>. Ponavljajte pokret glatko, a zatim promijenite strane.    <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Dr\u017eite torzo stabilnim i izdu\u017eenim, a pokret noge te\u010dnim. Prilagodite raspon pokreta tako da ne izgubite kontrolu nad zdjelicom.  <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Njihanje torza naprijed-natrag, gubitak stabilnosti zdjelice, prevelik raspon pokreta, preoptere\u0107enje donjeg dijela le\u0111a.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>mi\u0161i\u0107i kuka, glutealni mi\u0161i\u0107i, duboki trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i trupa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/11.-Side-Kick-1.gif\" alt=\"Bo\u010dni udarac\" class=\"wp-image-751599\" title=\"Bo\u010dni udarac\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Istezanje kralje\u017enice prema naprijed (pretklon s zaokru\u017eivanjem kralje\u017enice)<\/h3>\n\n\n\n<p>Istezanje kralje\u017enice prema naprijed je Pilates vje\u017eba usmjerena na <strong>istezanje kralje\u017enice i stra\u017enjeg dijela tijela<\/strong>. Poma\u017ee u osloba\u0111anju napetosti u le\u0111ima i pobolj\u0161anju pokretljivosti kralje\u017enice.  <\/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><strong>Kako se izvodi: <\/strong>Sjednite uspravno s ispru\u017eenim nogama. Noge ispru\u017eite u \u0161irini kukova. Ruke ispru\u017eite prema naprijed u visini ramena. Udahnite i zategnite trup. Dok izdi\u0161ete, <strong>polako zaokru\u017eite le\u0111a i nagnite se naprijed<\/strong>, kao da pose\u017eete za ne\u010dim.     Dok udi\u0161ete, kontrolirano se vratite u uspravan polo\u017eaj. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Usredoto\u010dite se na postupno zaokru\u017eivanje kralje\u017enice i dr\u017eite ramena opu\u0161tena.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Savijanje samo u kukovima bez anga\u017eiranja kralje\u017enice, povla\u010denje naprijed rukama, napetost u ramenima i vratu, zadr\u017eavanje daha.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>ravni i kosi trbu\u0161ni mi\u0161i\u0107i, duboki trbu\u0161ni mi\u0161i\u0107i, le\u0111ni mi\u0161i\u0107i, mi\u0161i\u0107i stra\u017enje lo\u017ee<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/12.-Spine-Stretch-Forward-1.gif\" alt=\"Istezanje kralje\u017enice prema naprijed \" class=\"wp-image-751598\" title=\"Istezanje kralje\u017enice prema naprijed \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Priprema za plank (Plank Prep)<\/h3>\n\n\n\n<p>Priprema za plank je pripremna Pilates vje\u017eba za plank, koja poma\u017ee <strong>oja\u010dati trup, ramena i le\u0111a<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kako se izvodi: <\/strong>Do\u0111ite u polo\u017eaj na sve \u010detiri \u2013 dlanovi ispod ramena, koljena ispod kukova. Lagano uvucite zdjelicu i zategnite trup. Dr\u017eite le\u0111a ravno. Podignite koljena s prostirke i zadr\u017eite ovaj polo\u017eaj nekoliko sekundi.    Kontrolirano se vratite na koljena. <\/li>\n\n\n\n<li><strong>Savjeti za pravilnu tehniku: <\/strong>Dr\u017eite tijelo u jednoj liniji, odmaknite ramena od u\u0161iju, a ako je vje\u017eba izazovna, slobodno ostanite na koljenima.<\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong>Savijanje donjeg dijela le\u0111a ili pretjerano zaokru\u017eivanje, spu\u0161tanje ramena prema u\u0161ima, nedovoljno anga\u017eiran trup, predugo zadr\u017eavanje polo\u017eaja nau\u0161trb tehnike.<\/li>\n\n\n\n<li><strong>Primarni anga\u017eirani mi\u0161i\u0107i: <\/strong>duboki trbu\u0161ni mi\u0161i\u0107i, ravni i kosi trbu\u0161ni mi\u0161i\u0107i, mi\u0161i\u0107i ramenog obru\u010da (stabilizatori lopatica), glutealni mi\u0161i\u0107i<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/13.-Plank-Prep-1.gif\" alt=\"Priprema za plank\" class=\"wp-image-751597\" title=\"Priprema za plank\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kompletan_Pilates_trening_za_pocetnike\"><\/span>Kompletan Pilates trening za po\u010detnike <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ova rutina vje\u017ebanja namijenjena je po\u010detnicima.<\/strong> Idealno bi bilo da je prakticirate <strong>2 \u2013 3 puta tjedno<\/strong> u trajanju od pribli\u017eno <strong>20 \u2013 30 minuta<\/strong>. Ne \u017eurite i ne poku\u0161avajte akumulirati ponavljanja. Umjesto toga, usredoto\u010dite se na <strong>pravilnu tehniku, kontrolu pokreta<\/strong> i <strong>te\u010dno disanje<\/strong>.   Ako se osje\u0107ate umorno ili uko\u010deno, odaberite kra\u0107u rutinu. <\/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\">Vje\u017eba<\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj serija <\/th><th class=\"has-text-align-center\" data-align=\"center\">Broj ponavljanja po seriji<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanje zdjelice<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanje prsnog ko\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rotacija kralje\u017enice le\u017ee\u0107i<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 po strani <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sto <\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10 ciklusa disanja <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Istezanje jedne noge <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 po nozi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Istezanje obje noge <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kru\u017eenje nogama <\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 po nozi i smjeru<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ma\u010dka-krava<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 10 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ekstenzije le\u0111a <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 sekundi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dni udarac <\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 po strani <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Istezanje kralje\u017enice prema naprijed <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Priprema za plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 30 sekundi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cesto_postavljana_pitanja_FAQ\"><\/span>\u010cesto postavljana pitanja (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Mogu li vje\u017ebati Pilates svaki dan? <\/h3>\n\n\n\n<p>Da, Pilates mo\u017eete vje\u017ebati svaki dan, pogotovo ako se radi o lak\u0161im vje\u017ebama i kra\u0107im treninzima. Me\u0111utim, za po\u010detnike je idealno vje\u017ebati <strong>2 \u2013 3 puta tjedno<\/strong> kako bi se tijelu dalo vremena za oporavak.  Ako se osje\u0107ate umorno ili uko\u010deno, odaberite kra\u0107u rutinu. <\/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. Mogu li raditi ove vje\u017ebe ako imam bolove u mi\u0161i\u0107ima? <\/h3>\n\n\n\n<p>Blaga mi\u0161i\u0107na bol nije problem. Pilates vje\u017ebe mogu <strong>nje\u017eno mobilizirati i opustiti<\/strong> mi\u0161i\u0107e. Me\u0111utim, ako je bol zna\u010dajna ili jaka, bolje je dopustiti tijelu da se odmori.  <\/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. \u0160to ako me boli vrat tijekom vje\u017ebanja? <\/h3>\n\n\n\n<p>Bol u vratu \u010desto ukazuje na <strong>nepravilnu tehniku<\/strong>. Poku\u0161ajte smanjiti raspon pokreta, opustite ramena i vi\u0161e anga\u017eirajte trup.  Ako problem potraje, naslonite glavu na prostirku i pojednostavite vje\u017ebu. <\/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. Koliko \u0107e trebati da se vide rezultati? <\/h3>\n\n\n\n<p>Prve promjene mo\u017eete osjetiti ve\u0107 nakon <strong>nekoliko treninga<\/strong>, na primjer, olak\u0161anje od bolova u le\u0111ima. Vidljivi rezultati, poput ja\u010danja tijela ili pobolj\u0161anog dr\u017eanja, obi\u010dno se pojavljuju nakon <strong>4 \u2013 6 tjedana redovitog vje\u017ebanja<\/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\">5. Je li Pilates prikladan za bolove u le\u0111ima? <\/h3>\n\n\n\n<p>Da, Pilates se \u010desto preporu\u010duje za bolove u le\u0111ima jer se fokusira na <strong>stabilnost, kontrolu pokreta i ja\u010danje trupa<\/strong>. Va\u017eno je vje\u017ebati polako, bez boli i prilagoditi vje\u017ebe svojim mogu\u0107nostima.  Ako imate akutne ili ozbiljnije probleme, preporu\u010dljivo je konzultirati se sa stru\u010dnjakom. <\/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_biste_trebali_zapamtiti_iz_ovoga\"><\/span>\u0160to biste trebali zapamtiti iz ovoga? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161 Pilates trening izvrstan je ako trebate <strong>oja\u010dati svoje tijelo<\/strong> i tako\u0111er ste <strong>novi u ovom sportu. <\/strong>Kako biste u\u010dinkovito vje\u017ebali Pilates, izvodite vje\u017ebe <strong>polako, <\/strong>s naglaskom na pravilno <strong>disanje <\/strong>i <strong>stabilizaciju trupa. <\/strong>Na taj \u0107ete na\u010din bolje posti\u0107i <strong>sna\u017ean trup <\/strong>i <strong>bolje dr\u017eanje. <\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pilates mo\u017eete vje\u017ebati samostalno ili u kombinaciji s drugim sportovima kojima se bavite. U svakom slu\u010daju, va\u017eno je <strong>ustrajati <\/strong>i <strong>redovito vje\u017ebati. <\/strong>Tada \u0107e rezultati uslijediti!  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jesmo li vas motivirali da isprobate ovaj popularan i u\u010dinkovit sport? Podijelite ga sa svojim prijateljima i poznanicima.  <\/p>\n\n\n\n<p><\/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\/sipke-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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\/podloge-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tra\u017eite li jednostavan Pilates trening za po\u010detnike? U na\u0161em \u0107ete \u010dlanku prona\u0107i jasan skup vje\u017ebi, pravilnu tehniku i prakti\u010dne savjete, zahvaljuju\u0107i kojima \u0107ete oja\u010dati trup i ubla\u017eiti bolove u le\u0111ima u samo nekoliko minuta.  <\/p>\n","protected":false},"author":156,"featured_media":757347,"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":[6356,7478,6404,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-757346","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-leda-hr","9":"tag-trening-hr","10":"tag-vjezbanje-hr","11":"tag-vjezbe-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>Pilates za po\u010detnike: 13 vje\u017ebi za ja\u010danje trupa i ubla\u017eavanje bolova u le\u0111ima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jednostavne Pilates vje\u017ebe za po\u010detnike. 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