{"id":11654,"date":"2020-01-27T10:38:31","date_gmt":"2020-01-27T08:38:31","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11654"},"modified":"2020-01-31T10:44:11","modified_gmt":"2020-01-31T08:44:11","slug":"zasto-je-mrtvo-dizanje-toliko-omiljena-vezba","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/","title":{"rendered":"Za\u0161to je mrtvo dizanje toliko omiljena ve\u017eba?"},"content":{"rendered":"<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-11656 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/1-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/1-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/1-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/1.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Dosta vas radi pravilno mrtvo dizanje, ali postoje ljudi koji <strong>ne mogu da razaznaju<\/strong> kako se pravilno izvodi ova ve\u017eba zbog brojnih varijanti i obja\u0161njenja. Problem i jeste u tome \u0161to u moru informacija postoji dosta lo\u0161ih obja\u0161njenja, pa na kraju ne mo\u017eete da budete sigurni kako se zapravo radi mrtvo dizanje i da li vi radite na kraju kako treba.<\/p>\n<p style=\"text-align: justify;\"><strong>Osnovna i upro\u0161\u0107ena definicija je da uzmete \u0161ipku sa ili bez te\u017eina sa strane.<\/strong> Stanete u raskorak, sa postavljenim nogama u \u0161irini ramena (ako su noge \u0161ire postavljene, radi se o sumo mrtvom dizanju). Sagnete se dok ne uhvatite \u0161ipku obema rukama okrenutim ka vama, blago savijenih kolena i di\u017eite gore dok ponovo ne do\u0111ete u uspravan polo\u017eaj. Me\u0111utim, ovaj pokret je dosta slo\u017eeniji i kompleksniji od ove dve re\u010denice, jer postoji dosta stvari na koje treba da obratite pa\u017enju kako biste pravilno izveli ve\u017ebu, a da vam polo\u017eaj ne bude neugodan ili da ne do\u0111e do neke povrede.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-11657 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/2-1-201x300.jpg\" alt=\"\" width=\"201\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/2-1-201x300.jpg 201w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/2-1-768x1149.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/2-1-750x1122.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/2-1.jpg 800w\" sizes=\"(max-width: 201px) 100vw, 201px\" \/>Prvenstveno <strong>nemojte da se fokusirate na te\u017einu<\/strong>, pogotovo ne na po\u010detku dok ne nau\u010dite pravilno da radite. Osnovni polo\u017eaj tela kao \u0161to smo gore naveli je uspravan, noge u \u0161irini ramena. Spoljni deo stopala treba da bude u liniji sa va\u0161im kukom, i po\u017eeljno je da stopala budu blago okrenuta ka spolja. Ruke postavite \u0161to bli\u017ee nogama, paralelno jedna drugoj sa \u0161akama okrenutim ka vama. Ako vam je lak\u0161e jedna \u0161aka mo\u017ee biti okrenuta na drugu stranu. Nikada nemojte vu\u0107i rukama kako biste podigli te\u017einu. Te\u017einu podi\u017eete iz nogu i kukova. Ki\u010dma sve vreme treba da vam bude ispravljena i zategnuta, sa normalnom izvijeno\u0161\u0107u u donjem delu ki\u010dme (mali luk u donjem delu le\u0111a). Ako po\u010dnete da krivite ki\u010dmu, odmah prekinite ve\u017ebu i smanjite te\u017einu.<\/p>\n<p style=\"text-align: justify;\">Prvo \u0161ta treba da uradite pre po\u010detka ve\u017ebe je da udahnete i zadr\u017eite dah, dok se iz bokova naginjete prema napred. Saginjete se sve do polo\u017eaja kada je va\u0161 trup paralelan sa podom. Dok se naginjete prema napred, \u0161ipku spu\u0161tate do polovine podkolenica i tokom cele ve\u017ebe gledajte ispred sebe. U donjem polo\u017eaju zadr\u017eavajte dah i ispravljenu ki\u010dmu, dok podi\u017eete trup i gurate bokove ka napred. Zategnite grudi kako biste se pripremili za povla\u010denje. \u010cim pro\u0111ete najte\u017ei deo podizanja tega izdahnite zadr\u017ean va\u017eduh ili izdrahnite kada se vratite u po\u010detni staja\u0107i polo\u017eaj. <strong>U gornjem polo\u017eaju treba da stojite uspravno kao na po\u010detku, sa ramenima prema nazad i ispravljene ki\u0107me.<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-11658 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/3-1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/3-1-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/3-1-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/3-1-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/3-1.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ova ve\u017eba vam pokre\u0107e kontrakciju srednjeg dela le\u0111a, kao i kontrakciju mi\u0161i\u0107a gluteusa i nogu. Samim tim \u0161to je ve\u017eba kompleksnija, vi\u0161e morate da vodite ra\u010duna o njenom izvo\u0111enju. Iako na izgled kada drugi rade izgleda veoma prosto, postoji dosta detalja na koje morate obratiti pa\u017enju kako se ne bi povredili. Ovo je najjednostavniji na\u010din na koji se mo\u017ee opisati njeno izvo\u0111enje. <strong>Zato sad nemate izgovor da ne radite jednu od osnovnih i najboljih ve\u017ebi.<\/strong><\/p>\n<hr \/>\n<p style=\"text-align: justify;\">Tekst je autorski i kreiran od strane na\u0161ih brend ambasadora\u00a0<strong><a href=\"https:\/\/www.instagram.com\/marko_spasojevic\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">Marka Spasojevi\u0107a<\/a>\u00a0i\u00a0<a href=\"https:\/\/www.instagram.com\/visnja_pesic\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">Vi\u0161nje Pe\u0161i\u0107.<\/a><\/strong><\/p>\n<p style=\"text-align: justify;\">Za vi\u0161e detalja i pitanja, mo\u017eete ih zapratiti na Instagram profilima:<\/p>\n<p style=\"text-align: justify;\"><strong>Marko Spasojevi\u0107:<\/strong>\u00a0marko_spasojevic<\/p>\n<p style=\"text-align: justify;\"><strong>Vi\u0161nja Pe\u0161i\u0107<\/strong>: visnja_pesic<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dosta vas radi pravilno mrtvo dizanje, ali postoje ljudi koji ne mogu da razaznaju kako se pravilno izvodi ova ve\u017eba zbog brojnih varijanti i obja\u0161njenja. Problem i jeste u tome \u0161to u moru informacija postoji dosta lo\u0161ih obja\u0161njenja, pa na kraju ne mo\u017eete da budete sigurni kako se zapravo radi mrtvo dizanje i da li [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11655,"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>Za\u0161to je mrtvo dizanje toliko omiljena ve\u017eba? | 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\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to je mrtvo dizanje toliko omiljena ve\u017eba? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Dosta vas radi pravilno mrtvo dizanje, ali postoje ljudi koji ne mogu da razaznaju kako se pravilno izvodi ova ve\u017eba zbog brojnih varijanti i obja\u0161njenja. Problem i jeste u tome \u0161to u moru informacija postoji dosta lo\u0161ih obja\u0161njenja, pa na kraju ne mo\u017eete da budete sigurni kako se zapravo radi mrtvo dizanje i da li [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-27T08:38:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-01-31T08:44:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/01\/Naslovna.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Za\u0161to je mrtvo dizanje toliko omiljena ve\u017eba?\",\"datePublished\":\"2020-01-27T08:38:31+00:00\",\"dateModified\":\"2020-01-31T08:44:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\"},\"wordCount\":593,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Trening\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/zasto-je-mrtvo-dizanje-toliko-omiljena-vezba\/\",\"name\":\"Za\u0161to je mrtvo dizanje toliko omiljena ve\u017eba? 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