{"id":11751,"date":"2020-02-21T17:50:49","date_gmt":"2020-02-21T15:50:49","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11751"},"modified":"2023-03-24T11:21:57","modified_gmt":"2023-03-24T09:21:57","slug":"pet-vrsta-cucnjeva-za-vezbace-u-teretani","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/pet-vrsta-cucnjeva-za-vezbace-u-teretani\/","title":{"rendered":"Pet vrsta \u010du\u010dnjeva za ve\u017eba\u010de u teretani"},"content":{"rendered":"\n<p><strong>\u010cu\u010danj<\/strong> je najprirodniji pokret koji mo\u017eete izvoditi u teretani. O tome svedo\u010di sama \u010dinjenica da ste ga izvodili jo\u0161 kao mali, tek nakon \u0161to ste prohodali, te da bi bilo po\u017eeljno da se primenjuje i u treningu. Izvo\u0111enjem \u010du\u010dnja postajete \u010dvr\u0161\u0107i, stabilniji, ali i mobilniji, sko\u010dniji i br\u017ei. On je <strong>glavna alatka u rehabilitaciji povreda le\u0111a, kukova, kolena i stopala<\/strong>. Ovim putem se najve\u0107im delom aktiviraju, mi\u0161i\u0107i gluteusa, glavnih pokreta\u010da zgloba kuka, ali i stabilizatora karlice i zgloba kolena. Tako\u0111e, ovaj pokret anga\u017euje i mi\u0161i\u0107e kvadricepsa, zadnje lo\u017ee, mi\u0161i\u0107e takozvanog \u201ekora\u201c i zadnjeg kineti\u010dkog lanca. Ovde moramo napomenuti da prvenstveno mislimo na \u010du\u010danj i varijacije istog, prilogo\u0111enog ve\u017eba\u010devoj \u201esituaciji\u201c, te \u0107emo se u ovom tekstu bazirati na pet tipova ovog pokreta koji biste mogli uvrstiti u va\u0161 program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>GOBLET \u010du\u010danj<\/strong><\/h3>\n\n\n\n<p>Najjednostavnija varijanta koju mo\u017eete izvoditi. Potrebna vam je jedna bu\u010dica ili girija koju dr\u017eite u \u0161akama, ispred tela u visini ramena. Ovaj tip \u010du\u010dnja ve\u017ebajte ako ste po\u010detnik ili ako ste u procesu oporavka od povrede, jer je najprakti\u010dniji i najbezbedniji za usvajanje osnovnih tehnika rada sa optere\u0107enjem.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video autoplay controls poster=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/GOBLET-cucanj.jpg\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/FitPas-Goblet.mp4\"><\/video><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>LOW BAR \u010du\u010danj<\/strong><\/h3>\n\n\n\n<p>Low bar \u010du\u010danj je jedna od osnovnih varijanti ovog pokreta, koju uglavnom praktikuju takmi\u010dari u powerlifting-u. Osnovno pravilo se ti\u010de samog polo\u017eaja \u0161ipke na le\u0111ima: \u0161ipka se postavlja na ni\u017ei deo le\u0111a, negde izme\u0111u zadnjeg ramena i trapeza. Samim tim \u0161to je \u0161ipka postavljena ni\u017ee, u \u201edonjoj ta\u010dki\u201c iliti u tzv. rupi, ne\u0161to je ve\u0107i i sam ugao u trupu, \u0161to omogu\u0107ava formiranje \u201epoluge\u201c koju \u0107emo iskoristiti za dizanje najve\u0107e mogu\u0107e te\u017eine. Me\u0111utim, jedna od glavnih pote\u0161ko\u0107a pri izvo\u0111enju ove varijante \u010du\u010dnja jeste \u010dinjenica da je najve\u0107e optere\u0107enje i najve\u0107i pritisak na le\u0111ima, ramenima i rukama. Low bar \u010du\u010danj bismo preporu\u010dili ljudima koji nemaju problema sa pomenutim delovima tela.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video autoplay controls poster=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/LOW-BAR-cucanj.jpg\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/FitPas-LowBar.mp4\"><\/video><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>HIGH BAR \u010du\u010danj<\/strong><\/h3>\n\n\n\n<p>High bar \u010du\u010danj primenjuju takmi\u010dari u weightlifting-u. Ovo je varijanta koju karakteri\u0161e \u0161ipka postavljena ne\u0161to vi\u0161e na le\u0111ima, u predelu trapeza. Polo\u017eaj \u0161ipke omogu\u0107ava da u \u201edonjoj ta\u010dki\u201c trup ostane uspravniji, vertikalniji, te je manje optere\u0107enje na mi\u0161i\u0107ima le\u0111a, usled ne\u0161to ve\u0107e aktivacije mi\u0161i\u010da kvadricepsa. Kao i u gornjoj varijanti, mi\u0161i\u0107i gluteusa ostaju primarni poketa\u010di.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video autoplay controls poster=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/HIGH-BAR-cucanj.jpg\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/fitpas-highbar_iruuoj4I.compressed-1.mp4\"><\/video><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>FRONT SQUAT<\/strong><\/h3>\n\n\n\n<p><strong>Prednji \u010du\u010danj<\/strong> karakteri\u0161e \u0161ipka postavljena na prednju stranu ramena, dodatno poduprenu rukama koje je stabilizuju. Na snimku vidimo jedan od na\u010dina dr\u017eanja \u0161ipke. Ova varijacija \u010du\u010dnja omogu\u0107ava da va\u0161 trup ostane jo\u0161 vertikalniji u donjoj ta\u010dki, \u0161to donekle rastere\u0107uje le\u0111a i pru\u017ea ve\u0107u aktivaciju mi\u0161i\u0107a kvadricepsa, s tim da je prednji \u010du\u010danj dosta zahtevniji kada je re\u010d o mobilnosti: zahteva ve\u0107u pokretljivost zglobova ramena, laktova i \u0161aka. Tako\u0111e, ovu varijantu \u0107ete naj\u010de\u0161\u0107e videti kod takmi\u010dara u weightlifting-u.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video autoplay controls poster=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/FRONT-SQUAT.jpg\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/FitPas-Front.mp4\"><\/video><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>SAFETY BAR \u010du\u010danj<\/strong><\/h3>\n\n\n\n<p>Njega karakeri\u0161e pre svega druga\u010dija \u0161ipka, sa ru\u010dkama, na kojoj se te\u017eina ne nalazi u visini ramena, ve\u0107 u visini grudi, \u010dime se stvara manja kompresija i manje optere\u0107enje na ki\u010dmeni stub. Zbog same \u010dinjenice da smo \u201euspravniji\u201c u odnosu na LOW BAR \u010du\u010danj, manje je optere\u0107enje na lumbalni deo, ali i ve\u0107a aktivacija mi\u0161i\u0107a gluteusa i kvadricepsa. Njega bismo preporu\u010dili osobama koje imaju problema sa ramenima uz napomenu da usputno rade na konkretnom otklanjanju problema.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video autoplay controls poster=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/SAFETY-BAR-cucanj.jpg\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/02\/FitPas-Safety.mp4\"><\/video><\/figure>\n\n\n\n<p>Ovim tekstom smo \u017eeleli da vam pribli\u017eimo sam \u010du\u010danj kao pokret, kao i da vam damo vi\u0161e opcija za izvo\u0111enje istog. Uz prilo\u017eene video klipove, \u017eelimo da vam i vizuelno uka\u017eemo na pravilno izvo\u0111enje svih pomenutih opcija. Ako imate neki problem, a da ne mo\u017eete da ga re\u0161ite i uz primenjene varijante, preporu\u010dujemo da potra\u017eite stru\u010dno lice koje bi vam pomoglo u otklanjanju problema.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Napisao: <a target=\"_blank\" href=\"https:\/\/www.instagram.com\/bukas.powerbuilding\/?hl=en\" rel=\"noopener\"><strong>Vladimir Bulovi\u0107<\/strong><\/a>, personalni trener u <a target=\"_blank\" href=\"http:\/\/www.ironrepublic.rs\/\" rel=\"noopener\">Iron Republic Gym-u<\/a> i jedan od osniva\u010da \u0161kole za trenere Red zmaja. Vi\u0161e informacija o njegovom radu, prethodnim i teku\u0107im iskustvima mo\u017eete prona\u0107i na&nbsp;<a target=\"_blank\" href=\"http:\/\/www.powerbuilding.rs\/\" rel=\"noopener\">www.powerbuilding.rs<\/a><\/p>\n\n\n\n<p>Izvodio: <a target=\"_blank\" href=\"https:\/\/www.instagram.com\/just_shime\/?hl=en\" rel=\"noopener\"><strong>Nikola \u0160im\u0161i\u0107<\/strong><\/a> trener u <a target=\"_blank\" href=\"http:\/\/www.ironrepublic.rs\/\" rel=\"noopener\">Iron Republic Gym-u<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010cu\u010danj je najprirodniji pokret koji mo\u017eete izvoditi u teretani. O tome svedo\u010di sama \u010dinjenica da ste ga izvodili jo\u0161 kao mali, tek nakon \u0161to ste prohodali, te da bi bilo po\u017eeljno da se primenjuje i u treningu. Izvo\u0111enjem \u010du\u010dnja postajete \u010dvr\u0161\u0107i, stabilniji, ali i mobilniji, sko\u010dniji i br\u017ei. On je glavna alatka u rehabilitaciji povreda [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11752,"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>Pet vrsta \u010du\u010dnjeva za ve\u017eba\u010de u teretani | 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\/pet-vrsta-cucnjeva-za-vezbace-u-teretani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pet vrsta \u010du\u010dnjeva za ve\u017eba\u010de u teretani | Fitpass\" \/>\n<meta property=\"og:description\" content=\"\u010cu\u010danj je najprirodniji pokret koji mo\u017eete izvoditi u teretani. 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