{"id":11015,"date":"2019-09-30T11:06:04","date_gmt":"2019-09-30T09:06:04","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11015"},"modified":"2019-10-01T11:30:46","modified_gmt":"2019-10-01T09:30:46","slug":"kako-razvijenijih-ruku","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-razvijenijih-ruku\/","title":{"rendered":"Kako do razvijenijih ruku?"},"content":{"rendered":"

\"\"Ako ste neko ko ve\u0107 du\u017ei vremenski period trenira i cilj vam je napredak i pove\u0107anje obima ruku, a rezultati stagniraju, onda je ovo tekst za vas. Po\u0161to napredak izostaje sa razlogom, potrebno je da promenite neke stvari.<\/strong><\/p>\n

Prva stvar<\/strong> koju mo\u017eete da promenite je trening<\/strong>. Ako odre\u0111en period radite iste ve\u017ebe na treningu ili imate odre\u0111en program koji pratite, vreme je da se to promeni, jer je to jedan od razloga za\u0161to je va\u0161 napredak zaustavljen. To se de\u0161ava zato \u0161to se va\u0161e telo jednostavno naviklo na takve ve\u017ebe, i mi\u0161i\u0107 nema potrebe da raste. I najmanje promene znaju da pokrenu stvari.\u00a0 <\/strong>Promenite broj ponavljanja, pove\u0107ajte te\u017einu, dodajte neke nove ve\u017ebe, superserije i napredak je siguran.<\/p>\n

\"\"Druga stvar<\/strong> o kojoj ve\u0107ina i ne razmi\u0161lja je odmor<\/strong>. Kada odmarate mi\u0161i\u0107 on se regeneri\u0161e, oporavlja i raste. Tokom sna telo lu\u010di hormon rasta koji je klju\u010dan za oporavak i rast mi\u0161i\u0107a. Trudite se da imate minimum 8h sna i da vam razmak izme\u0111u treninga ruku bude najmanje 48h.<\/p>\n

U izgradnji mi\u0161i\u0107a jako veliku ulogu ima ishrana.<\/strong> Ako stagnirate u tom pogledu, vreme je da ponovo analizirate potreban dnevni unos makronutritijenata (proteina, ugljenih hidrata i masti). Ako \u017eelite da va\u0161i mi\u0161i\u0107i rastu potrebno je da telo dobija sve potrebne nutritijente iz kvalitetnih izvora.<\/p>\n

\"\"Fokusirajte se vi\u0161e na triceps<\/strong>. Iako je biceps postao sinonim kada su u pitanju ruke, triceps igra glavnu ulogu. Triceps \u010dini dve tre\u0107ine ruke i sa\u010dinjavaju ga tri glave od kojih je najve\u0107a gornja glava tricepsa. Osnovne vi\u0161ezglobne ve\u017ebe kao \u0161to su potisak sa \u010dela, uski ben\u010d, potisak bu\u010dicama iza glave, optereti\u0107e gornju glavu malo vi\u0161e u odnosu na ostale ve\u017ebe. Koristite malo vi\u0161e slobodan teg, a na kraju treninga ubacite ma\u0161ine kao izolacione ve\u017ebe kojim \u0107ete totalno izmoriti mi\u0161i\u0107 i naterati ga da raste.<\/p>\n

Odaberite adekvatnu te\u017einu.<\/strong> Bitno je da se mi\u0161i\u0107 preoptereti, ali isto tako je bitno da se ose\u0107a kontrakcija mi\u0161i\u0107a i kontroli\u0161e te\u017eina tokom celog pokreta. Ne dozvolite da vas te\u017eina zaljulja niti da ostali mi\u0161i\u0107i asistiraju previ\u0161e.<\/p>\n

Odvojte poseban dan za ruke.<\/strong> \u010cesto ruke treniramo u kombinaciji sa grudima ili le\u0111ima, jer biceps i triceps rade kao sekundarni mi\u0161i\u0107i pri asistenciji na mnogim ve\u017ebama. Ako treniramo ruke u kombinaciji sa nekom drugom grupom jednostavno ne mo\u017eemo posvetiti dovoljno pa\u017enje mi\u0161i\u0107u jer smo izmoreni od prethodnih ve\u017ebi. Idealno bi bilo da jedan dan posebno odvojite za ruke, a u toku nedelje u kombinaciji sa ostalim grupama dodatno izmorite mi\u0161i\u0107. Evo i primera jednog mog treninga ruku:<\/p>\n

 <\/p>\n

Ve\u017ebe raditi u supersetu:<\/strong> <\/span>
\nUski ben\u010d 4×10 – Hammer pregib 4×12
\nPotisak iza glave 4×8-10 \u2013 Pregib na klupi 4×10
\nPotisak sa \u010dela 4×10 \u2013 Pregib sa Z \u0161ipkom 4×10
\nTriceps ekstenzija na kablovima 4×12 \u2013 Pregib sa ravnom \u0161ipkom 8-10<\/p><\/blockquote>\n

Ukoliko primenite gore pomenute savete rezultati sigurno ne\u0107e izostati.<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\n

Tekst je autorski i kreiran od strane na\u0161ih brend ambasadora\u00a0Marka Spasojevi\u0107a<\/a>\u00a0i\u00a0Vi\u0161nje Pe\u0161i\u0107.<\/a><\/strong><\/p>\n

Za vi\u0161e detalja i pitanja, mo\u017eete ih zapratiti na Instagram profilima:<\/p>\n

Marko Spasojevi\u0107:<\/strong>\u00a0marko_spasojevic<\/p>\n

Vi\u0161nja Pe\u0161i\u0107<\/strong>: visnja_pesic<\/p>\n

Za vi\u0161e fitness inspiracije posetite njihov zvani\u010dan sajt:\u00a0https:\/\/www.fitnesssrbija.net\/<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ako ste neko ko ve\u0107 du\u017ei vremenski period trenira i cilj vam je napredak i pove\u0107anje obima ruku, a rezultati stagniraju, onda je ovo tekst za vas. Po\u0161to napredak izostaje sa razlogom, potrebno je da promenite neke stvari. Prva stvar koju mo\u017eete da promenite je trening. Ako odre\u0111en period radite iste ve\u017ebe na treningu ili […]<\/p>\n","protected":false},"author":2,"featured_media":11016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nKako do razvijenijih ruku? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/kako-razvijenijih-ruku\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako do razvijenijih ruku? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ako ste neko ko ve\u0107 du\u017ei vremenski period trenira i cilj vam je napredak i pove\u0107anje obima ruku, a rezultati stagniraju, onda je ovo tekst za vas. Po\u0161to napredak izostaje sa razlogom, potrebno je da promenite neke stvari. Prva stvar koju mo\u017eete da promenite je trening. 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