{"id":11246,"date":"2019-11-22T18:57:51","date_gmt":"2019-11-22T16:57:51","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11246"},"modified":"2019-11-22T18:57:51","modified_gmt":"2019-11-22T16:57:51","slug":"ramena-najcesce-greske-u-treningu-ove-regije-tela","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/ramena-najcesce-greske-u-treningu-ove-regije-tela\/","title":{"rendered":"Ramena: Naj\u010de\u0161\u0107e gre\u0161ke u treningu ove regije tela"},"content":{"rendered":"<p style=\"text-align: justify;\">Ramena su ne\u0161to \u0161to je neizostavno u va\u0161oj fitnes rutini. I to je \u010dinjeni\u010dno stanje. <strong>Pro\u010ditajte u nastavku teksta detaljne gre\u0161ke u treningu ramena i obja\u0161njenje kako da pravilno izvodite ove ve\u017ebe<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Gre\u0161ka #1: Prenagla\u0161avanje prednjih deltoida<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-11247 size-full\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/1-3.jpg\" alt=\"\" width=\"276\" height=\"183\" \/>Sve glave deltoida ne rade podjednako, a <strong>ona koja nosi najvi\u0161e stresa je prednja glava<\/strong>. Va\u0161i prednji deltoidi nisu samo primarni pokreta\u010di na potiscima iznad glave, ve\u0107 su oni i sekundarni pokreta\u010di za vreme treninga tricepsa i grudi, pomagaju\u0107i tokom potisaka i propadanja. Ako radite prednje letenje u dodatku na puno ramenih, grudnih i pokreta za triceps, vi najverovatnije pretreniravate va\u0161e prednje deltoide.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>Re\u0161enja:<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Ako radite grudi pre ramena u va\u0161em treningu, razmislite koliko ste potiskivanja i propadanja radili pre nego \u0161to po\u010dnete da radite ramena. Ukoliko je ukupan broj serija bar osam, ne radite vi\u0161e od \u010detiri serije potisaka i prednjih letenja. <strong>Ne trenirajte grudi i ramena u povezanim danima.<\/strong> Idealno, tri dana bi trebalo da pro\u0111u izme\u0111u rada oba, tako da ako radite grudi u ponedeljak, radite ramena u \u010detvrtak. Potisci bu\u0107icama ili iza glave stavljaju ve\u0107i stres na srednji deltoid kao i na prednji, tako da su oni dobra alternativa military press-u ukoliko smatrate da su va\u0161i prednji deltoidi pretrenirani ili da prerastaju ostale glave.<\/p>\n<p style=\"text-align: justify;\"><strong>Jedno bitno pravilo bodibildinga<\/strong> je da vi nikada ne mo\u017eete biti dovoljno \u0161iroki, tako da je generalno najbolje da stavite akcenat na srednje deltoide vi\u0161e, a manje na prednje, jer srednji (najvi\u0161e odgovorni za \u0161irinu ramena) dobijaju malo stresa za vreme treninga, a prednji mogu da asistiraju pri treningu grudi i tricepsa.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Gre\u0161ka #2: Zapostavljanje zadnjih deltoida<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Kao \u0161to prednji deltoidi umeju da dobiju previ\u0161e rada, tako zadnji obi\u010dno dobijaju premalo. Zadnji deltoidi poma\u017eu kod ve\u017ebi za latisimus, kao \u0161to su veslanja i vu\u010denja; ali ako ste dobro pogodili latisimuse, vrlo je malo verovatno da su zadnji deltoidi dobili dovoljno rada na danu za le\u0111a ili ramena, da bi do\u0161li do svog punog potencijala.\u00a0<strong>Ve\u0107ina bodibildera stavlja zadnja lateralna letenja na kraj svog treninga za ramena<\/strong>, a onda idu kroz setove od \u010detiri seta sa minimalnim intenzitetom. Nije ni \u010dudo \u0161to zadnji deltoidi predstavljaju naj\u010de\u0161\u0107e slabu kariku u va\u0161oj rutini za ramena.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Re\u0161enja<\/strong><\/h3>\n<p style=\"text-align: justify;\">Razmislite o treniranju zadnjih deltoida na danu za le\u0111a, kada ih mo\u017eete akcentovati od srednje i prednje bra\u0107e. Uradite <strong>\u010detiri do \u0161est zadnjih letenja<\/strong> na kraju va\u0161eg treninga za le\u0111a. Ukoliko izaberete da trenirate zadnje deltoide na danu za ramena, ne radite ih na kraju treninga. Umesto toga, uradite ih posle potisaka &#8211; ali pre bilo kakvog letenja za prednje ili srednje rame &#8211; ili menjajte redosled iz treninga u trening.<\/p>\n<p>&nbsp;<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em><strong>Ne trenirajte grudi i ramena u povezanim danima.<\/strong>\u00a0Idealno, tri dana bi trebalo da pro\u0111u izme\u0111u rada oba, tako da ako radite grudi u ponedeljak, radite ramena u \u010detvrtak.<\/em><\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>Gre\u0161ka #3: Previ\u0161e brzo, previ\u0161e besno<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-11253 size-full\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/3-2.jpg\" alt=\"\" width=\"275\" height=\"183\" \/>Pogotovo kada su u pitanju letenja u stranu i prednja letenja, ve\u017eba\u010di obi\u010dno idu previ\u0161e te\u0161ko i koriste previ\u0161e zamah i inercije. Svaka glava deltoida je relativno mala, i da biste ih izolovali, <strong>vi morate smanjiti kori\u0161\u0107enje inercije<\/strong>, a i pomo\u0107nih mi\u0161i\u0107a. Mo\u017eda ne biste hteli biti vi\u0111eni da koristite bu\u0107ice od 9 kg, ali ako je to ono \u0161to je potrebno da biste izolovali srednje deltoide, onda su to te\u017eine koje bi trebali koristiti.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>Re\u0161enja<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>Radite ve\u017ebe za ramena sede\u0107i umesto stoje\u0107i, da izbacite noge iz pokreta<\/strong>. Izaberite teret koji mo\u017eete podi\u0107i za 8-12 striktnih ponavljanja, u relativno dobrom tempu\u00a0 (1 sekund\u00a0 gore, 2 sekund dole). Pauzirajte na dnu ponavljanja da biste zapo\u010deli svako ponavljanje iz mrtve ta\u010dke i eliminisali bilo kakvu inerciju nastalu zamahom.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Gre\u0161ka #4: Nepravilna forma<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Glavni problem je akcentovanju tereta i ne fokusiranje na stimulaciju mi\u0161i\u0107a. Stoga, <strong>teret se podi\u017ee na bilo kakav na\u010din<\/strong>. U drugom slu\u010daju, ve\u017eba\u010di jednostavno razviju lo\u0161e navike; neki nikada ne nau\u010de kako da urade dizanja u maniru da najbolje izazovu rast mi\u0161i\u0107a.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: justify;\"><strong>Re\u0161enja<\/strong><\/h3>\n<p style=\"text-align: justify;\">Pravilna forma je jako bitna na danu za ramena, jer je ovaj zglob jako podlo\u017ean povredi. Kada radite letenja u stranu, pustite laktove da vode pokret i podignite ih dok nisu u istoj ravni sa va\u0161im ramenima. U krajnjem polo\u017eaju, va\u0161e ruke bi trebalo da su malo ispod nivoa laktova (ruke su malo savijene) sa va\u0161im palcima na dole, a malim prstom iznad. Kroz pokret, fokusirajte se na glave deltoida koje ga\u0111ate, a ne na teret. <strong>Radite mi\u0161i\u0107, ne te\u017einu.<\/strong> Kada do\u0111ete do otkaza, ne koristite varanje da uradite dodatna ponavljanja. Umesto toga, uradite opadaju\u0107e serije ili koristite pauzu za odmor kao i partnera pri forsiranim ponavljanjima. Kada radite potiske iznad glave, spustite va\u0161e ruke na nivo brade (ili ispod) i podignite ih do blizu zaklju\u010davanja.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Gre\u0161ka #5: Nedostatak raznovrsnosti<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-11258 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/2-1-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/2-1-300x199.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/2-1-768x510.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/2-1-750x498.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/11\/2-1.jpg 960w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ramena bi mogla biti jedini mi\u0161i\u0107 koji trenirate samo sa slobodnim optere\u0107enjem.<\/strong> Ta\u010dno je da \u0161ipke i bu\u0107ice predstavljaju najefektivniju opremu za trening, ali mo\u017eete lako pasti u zamku da jednu rutinu obavljate konstantno, sa tri do \u010detiri ve\u017ebe, nedelju za nedeljom. Raznovrsnost je tako\u0111e efektivno oru\u017eje.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Re\u0161enja<\/strong><\/h3>\n<p style=\"text-align: justify;\">Postoji vi\u0161e na\u010dina da uradite potiske iznad glave. Poku\u0161ajte da uklju\u010dite razli\u010dite potiske svaki trening. Predstavi\u0107emo ovde tri ve\u017ebe sa slobodnim tegovima, koje verovatno ne radite: <strong>potisci podhvatom<\/strong> (gurnite \u0161ipku iznad glave sa podhvatom u \u0161irini ramena); <strong>Arnold potisci<\/strong> (gurnite bu\u0107ice sa podhvata u donjem delu pokreta do nadhvata u gornjem delu); i militari <strong>pres na stalku<\/strong> (potisnite svako ponavljanje iz mrtve ta\u010dke sa power-stalka koji je name\u0161ten u visini brade).<\/p>\n<p>&nbsp;<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>BONUS: Nau\u010dene lekcije<\/strong><\/p>\n<p style=\"text-align: center;\">#1 Radite va\u0161e prednje deltoide manje, a srednje vi\u0161e.<\/p>\n<p style=\"text-align: center;\">#2 Trenirajte zadnje deltoide posle le\u0111a, ili ih ne ostavljajte za zadnje u treningu ramena.<\/p>\n<p style=\"text-align: center;\">#3 Sedite na klupi, i usporite da biste izbacili inerciju iz ve\u017ebi.<\/p>\n<p style=\"text-align: center;\">#4 Koristite striktnu formu i izbegavajte varanje, \u010dak i da biste produ\u017eili set preko otkaza.<\/p>\n<p style=\"text-align: center;\">#5 Radite puno varijacija ve\u017ebi za ramena.<\/p>\n<\/blockquote>\n<hr \/>\n<p style=\"text-align: justify;\"><em>Apsolutnom posve\u0107eno\u0161\u0107u i motivacijom, sve gre\u0161ke se mogu prevideti i ispraviti. Kvalitetne ve\u017ebe za ramena mogu vam pokazati i treneri\u00a0<\/em><strong><em><a href=\"https:\/\/fitpass.rs\/objekat\/the-classic-gym\" target=\"_blank\" rel=\"noopener noreferrer\">The Classic Gym<\/a><\/em><\/strong><em>\u00a0u Novom Sadu \u2013 jedinstvenog mesta koji pru\u017ea dobrodo\u0161licu svim profesionalcima i rekreativcima. U zavisnosti od godina, pola, volje i stanja kondicije, ljubazno i profesionalno osoblje ovog objekta \u0107e vam u pomo\u0107i u realizaciji va\u0161ih zacrtanih ciljeva.<\/em><\/p>\n<p style=\"text-align: justify;\"><em>Tekst je autorskog karaktera, preuzet sa bloga o ishrani, treninzima i suplementaciji\u00a0<a href=\"https:\/\/www.ogistra-nutrition-shop.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ogistra Nutrition.<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ramena su ne\u0161to \u0161to je neizostavno u va\u0161oj fitnes rutini. I to je \u010dinjeni\u010dno stanje. Pro\u010ditajte u nastavku teksta detaljne gre\u0161ke u treningu ramena i obja\u0161njenje kako da pravilno izvodite ove ve\u017ebe. &nbsp; Gre\u0161ka #1: Prenagla\u0161avanje prednjih deltoida &nbsp; Sve glave deltoida ne rade podjednako, a ona koja nosi najvi\u0161e stresa je prednja glava. Va\u0161i [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramena: Naj\u010de\u0161\u0107e gre\u0161ke u treningu ove regije tela | 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\/ramena-najcesce-greske-u-treningu-ove-regije-tela\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramena: Naj\u010de\u0161\u0107e gre\u0161ke u treningu ove regije tela | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ramena su ne\u0161to \u0161to je neizostavno u va\u0161oj fitnes rutini. 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I to je \u010dinjeni\u010dno stanje. Pro\u010ditajte u nastavku teksta detaljne gre\u0161ke u treningu ramena i obja\u0161njenje kako da pravilno izvodite ove ve\u017ebe. &nbsp; Gre\u0161ka #1: Prenagla\u0161avanje prednjih deltoida &nbsp; Sve glave deltoida ne rade podjednako, a ona koja nosi najvi\u0161e stresa je prednja glava. 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