{"id":12662,"date":"2020-08-19T12:27:43","date_gmt":"2020-08-19T10:27:43","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12662"},"modified":"2020-08-20T12:58:29","modified_gmt":"2020-08-20T10:58:29","slug":"10-full-body-treninga-za-najbolje-rezultate","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/10-full-body-treninga-za-najbolje-rezultate\/","title":{"rendered":"10 full-body treninga za najbolje rezultate"},"content":{"rendered":"

\u0160to se ve\u0107ine ve\u017eba\u010da ti\u010de, idealni treninzi su oni koji za najmanji vremenski period daju najve\u0107e rezultate.<\/span><\/p>\n

Ukoliko je ovo slu\u010daj i kod vas, stru\u010dnjaci savetuju da bi tada trebalo raditi celo telo, dok ve\u017ebe kojima targetujemo jedan specifi\u010dan mi\u0161i\u0107 ili mi\u0161i\u0107nu grupu, ostavimo za neki drugi put. Iako su ove ve\u017ebe idealne za bodibildere koji \u017eele svaki ponaosob mi\u0161i\u0107 da dovedu do savr\u0161enstva, ve\u017ebe koje obuhvataju celo telo daju maksimalne rezultate prose\u010dnom ve\u017eba\u010du u najmanjem vremenskom periodu.<\/span><\/p>\n

Ne samo da \u0107e vam ove ve\u017ebe pomo\u0107i da napredujete u svakodnevnim aktivnostima, ve\u0107 \u0107e i vi\u0161e kalorija da sagorevaju.<\/span><\/p>\n

Ispred vas su 10 ve\u017ebi koje targetuju celo telo:<\/span><\/p>\n

 <\/p>\n

1. Burpiji<\/h4>\n

 <\/p>\n

\"\"<\/a>Ova ve\u017eba je ve\u0107ini omiljena jer ne zahteva nikakve rekvizite ve\u0107 se radi sa sopstvenom te\u017einom. Oja\u010dava celo telo i daje efekte kakve malo koja druga ve\u017eba mo\u017ee.<\/span><\/p>\n

Kako ih raditi:<\/strong> Uspravite se, pa \u010du\u010dnite sa rukama na zemlji ispred vas. Onda ispru\u017eite noge tako da vam telo bude u ravni sa podom, pa sko\u010dite i vratite se u \u010du\u010danj \u0161to pre mo\u017eete. Slede\u0107i korak je da sko\u010dite u vis \u0161to vi\u0161e.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

2. \u010cu\u010dnjevi<\/h4>\n

 <\/p>\n

\"\"<\/a>Ne samo da \u0107e \u010du\u010dnjevi doprineti snazi donjeg dela tela, ve\u0107 osna\u017euju i le\u0111a i ramena. Njih mo\u017eete raditi samo sa sopstvenom te\u017einom, ili dodavati tegove za dodatno optere\u0107enje.<\/span><\/p>\n

Kako ih raditi:<\/strong> Stanite sa nogama u \u0161irini ramena, pa gurnite zadnjicu pozadi kao da sedate na stolicu. Podignite se dok ste\u017eete zadnjicu, a kolena vam idu prema napolje.<\/span><\/p>\n

 <\/p>\n

3. Step up<\/h4>\n

 <\/p>\n

\"\"<\/a>Penjanje na platformu ili kutiju, odnosno step up-ovi ne zahtevaju veliki prostor za izvedbu. Ova ve\u017eba ja\u010da mi\u0161i\u0107e nogu i trupa, izdr\u017eljivost i rad srca. Ukoliko \u017eelite da ve\u017eba bude zahtevnija, dodajte te\u017einu ili zakora\u010dite na vi\u0161u platformu.<\/span><\/p>\n

Kako ih raditi:<\/strong> Stanite ispred kutije ili platforme sa ramenima unazad i \u010dvrsto stegnutim stoma\u010dnim mi\u0161i\u0107ima. Popnite se jednom nogom na platformu, podignite drugu, pa se vra\u0107ate dole istom nogom s kojom ste po\u010detno zakora\u010dili. Bitno je da na platformi budu oba stopala kada ste u gornjem polo\u017eaju.<\/span><\/p>\n

 <\/p>\n

4. Zgibovi<\/h4>\n

 <\/p>\n

\"\"<\/a>Zgibovi su jedna od najboljih ve\u017ebi za gornji deo tela, jer ne rade samo ruke, ramena i le\u0111a, ve\u0107 ceo trup. Ukoliko i dalje niste u mogu\u0107nosti da ih radite – ne odustajte! Uz dodatnu ve\u017ebu svako ih mo\u017ee raditi i to uklju\u010duje i \u017eene.\u00a0<\/span><\/p>\n

Kako ih raditi:<\/strong>\u00a0Uhvatite \u0161ipku sa dlanovima okrenutim ka napolje, u\u010dvrstite stomak i zadnjicu i podignite se sa ukr\u0161tenim nogama do polo\u017eaja kad vam je brada iznad \u0161ipke.\u00a0<\/span><\/p>\n

Zgibovi sa modifikacijama:<\/em> Ljudima kojima su te\u0161ki pravilni zgibovi mo\u017ee pomo\u0107i nekoliko modifikacija poput skakanja kao prvog koraka, onda skakanja sa laganim vra\u0107anjem na dole ili vezivanja traka oko \u0161ipke i stopala ili kolena.<\/span><\/p>\n

 <\/p>\n

5. Sklekovi<\/h4>\n

 <\/p>\n

\"\"<\/a>Ova ve\u017eba ja\u010da ruke, le\u0111a, grudi, stomak, zadnjicu, pa i noge, a najbolja stvar je \u0161to je mo\u017eete raditi bilo gde.<\/span><\/p>\n

Kako ih raditi:<\/strong> Zapo\u010dnite iz plank pozicije, zategnite gluteus, butine i stomak, pa se spustite dole da grudi skoro dodiruju pod. Laktove treba dr\u017eati \u0161to bli\u017ee telu. Vratite se u po\u010detni polo\u017eaj, pa ponovite.<\/span><\/p>\n

Sklekovi sa modifikacijama:<\/em> Po\u010detnicima se savetuje da promene nagib, odnosno da na\u0111u neku klupu pa da na nju oslone ruke dok su stopala na podu i rade na ovaj na\u010din. Postepeno smanjujte nagib. Tako\u0111e, postoji i modifikacija gde su vam kolena na zemlji mesto stopala.<\/span><\/p>\n

 <\/p>\n

6. Propadanja<\/strong><\/h4>\n

 <\/p>\n

\"\"<\/a>\u017delite da odjednom radite grudi, tricepse, ramena i trbu\u0161njake? Onda su propadanja pravi izbor.<\/span><\/p>\n

Kako ih raditi:<\/strong> Stanite izme\u0111u dve paralelne \u0161ipke. Uhvatite \u0161ipke, ispravite ruke i izdignite se od tla dok su vam noge blago prekr\u0161tene. Dok povla\u010dite ramena unazad i dr\u017eite grudi pravo, spustite se dole tako da su vam laktovi paralelni sa podom. Podignite se nazad u po\u010detni polo\u017eaj tako da su vam ruke ispravljene.<\/span><\/p>\n

Propadanja sa modifikacijama:<\/em> Podignite noge, zauzmite isti polo\u017eaj izme\u0111u dve paralelne \u0161ipke kao \u0161to je gore opisano, ali stavite stopala na uzvi\u0161enu povr\u0161inu da biste olak\u0161ali posao. Tako\u0111e mo\u017eete koristiti klupu: Sedite na klupu ili \u010dvrstu povr\u0161inu sa nogama na podu i rukama iza vas, a laktovi savijeni iza vas. Podignite se sa klupe tako da su vam ruke ravne, a noge jo\u0161 uvek na zemlji. Dok dr\u017eite \u010dvrsto ramena, le\u0111a i trbuh, spustite zadnjicu sa klupe, tako da laktovi formiraju ugao od 90 stepeni. Podignite se i ponovite.<\/span><\/p>\n

 <\/p>\n

7. Iskoraci sa skokom<\/h4>\n

 <\/p>\n

\"\"<\/a>Od iskoraka sa skokom ne samo da \u0107e vam noge goreti kao lude, ve\u0107 \u0107e vam se ubrzati i otkucaji srca i pobolj\u0161ati ravnote\u017ea – sve to \u010dini ovu ve\u017ebu fantasti\u010dnom za koordinaciju celog tela.<\/span><\/p>\n

Kako ih raditi:<\/strong> Po\u010dnite u polo\u017eaju za iskorak sa kolenom na podu ili malo odignuto od poda. Sko\u010dite eksplozivno i zamenite noge tako da vam je zadnja noga napred, a prednja noga pozadi, a zatim ponovite \u0161to br\u017ee mo\u017eete.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

8. Uzmah sa ketlbelom<\/h4>\n

 <\/p>\n

\"\"<\/a>Svi od bodibildera do rekreativnih ve\u017eba\u010da vole uzmah sa ketlbelom iz jednog prostog razloga – odli\u010dni su! Ne samo da je ova ve\u017eba odli\u010dna za gubitak masti, ona \u0107e nam i pomo\u0107i u pove\u0107anju snage, jer \u0107e pove\u0107ati mi\u0161i\u0107nu izdr\u017eljivost, na\u0161 anaerobni i aerobni kapacitet i jo\u0161 mnogo toga.<\/span><\/p>\n

Kako ih uraditi:<\/strong> Stanite sa nogama u \u0161irini kukova, dr\u017ee\u0107i ketlbel izme\u0111u. Dozvolite da se teg zanji\u0161e malo unazad iza na\u0161ih nogu, a zatim kukovima potisnite ketlbel ka napred, kako bi kugla do\u0161la iznad na\u0161e glave. Dr\u017eite pogled na ketlbelu ili ga usmerite lagano prema napred. Povucite ketlbel ka dole i ponovite.<\/span><\/p>\n

 <\/p>\n

9. Stoj na rukama<\/h4>\n

 <\/p>\n

\"\"<\/a><\/p>\n

Stoj na rukama\u00a0je dosta potcenjena ve\u017eba iz jednog razloga: ve\u0107ina ljudi misli da jednostavno ne mogu da ih urade. Me\u0111utim, ako po\u010dnete da radite stoja na rukama uz zid, oni \u0107e vam pomo\u0107i da oja\u010date gornji deo tela i stomak, pove\u0107a\u0107ete svoje mogu\u0107nosti koordinacije i jo\u0161 mnogo toga.<\/span><\/p>\n

Kako ih raditi:<\/strong> Po\u010dnite rukama na podu u prostoriji u kojoj nema ni\u010dega oko vas. Sko\u010dite ili se podignite kontrolisano ulaze\u0107i u polo\u017eaj stoja. Zatim se spustite dole opet kontrolisano.<\/span><\/p>\n

Modifikacije: Okrenite se suprotno od zida, dok su vam ruke na podu u \u0161irini ramena.<\/span><\/em><\/p>\n

Lagano hodajte nogama po zidu dok ne do\u0111ete u vertikalni polo\u017eaj, a zatim se pribli\u017eite i rukama ka zidu. Vratite se u po\u010detni polo\u017eaj hodaju\u0107u polako ka dole. Poku\u0161ajte da ostanete u polo\u017eaju stoja 5 do 10 sekundi tokom \u0161est setova. Ako vam je ovo te\u0161ko, ve\u017ebajte hodanje uz zid i niz zid dok ne oja\u010date, da mo\u017eete da ostanete u polo\u017eaju stoja nekoliko sekundi.<\/span><\/p>\n

Stoj na rukama okrenut ka zidu:<\/em> okrenite se ka zidu, ruke su vam na zemlji u \u0161irini ramena i odgurnite se uz pomo\u0107 skoka u polo\u017eaj stoja na rukama, naravno kontrolisano. Radite na tome da mo\u017eete da zadr\u017eite ovaj polo\u017eaj stoja 60 sekundi. Kada u tome uspete, samo sklonite noge sa zida.<\/span><\/p>\n

 <\/p>\n

10. Naskok na kutiju<\/strong><\/h4>\n

 <\/p>\n

\"\"<\/a>Odli\u010dna ve\u017eba za ja\u010danje donjeg dela tela, pove\u0107anje kondicije i pripremu za bilo koji sport u kojem je uklju\u010den skok. Naskoci na kutiju tako\u0111e sagorevaju veliki broj kalorija i ubrzavaju otkucaje srca.<\/span><\/p>\n

Kako ih raditi:<\/strong> Stanite ispred kutije ili ne\u010deg sli\u010dnog. Sko\u010dite na kutiju, do\u010dekajte se sa obe noge na kutiji, a zatim ispravite noge. Sko\u010dite nazad sa kutije, a zatim odmah sko\u010dite nazad i uradite sve iznova.<\/span><\/p>\n

 <\/p>\n

U velikom broju <\/span>FitPass objekata<\/span><\/a> mo\u017eete isprobati ove sveobuhvatne ve\u017ebe i potra\u017eiti dodatne od stu\u010dnih trenera.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160to se ve\u0107ine ve\u017eba\u010da ti\u010de, idealni treninzi su oni koji za najmanji vremenski period daju najve\u0107e rezultate. Ukoliko je ovo slu\u010daj i kod vas, stru\u010dnjaci savetuju da bi tada trebalo raditi celo telo, dok ve\u017ebe kojima targetujemo jedan specifi\u010dan mi\u0161i\u0107 ili mi\u0161i\u0107nu grupu, ostavimo za neki drugi put. Iako su ove ve\u017ebe idealne za bodibildere […]<\/p>\n","protected":false},"author":2,"featured_media":12682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\n10 full-body treninga za najbolje rezultate | 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\/10-full-body-treninga-za-najbolje-rezultate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 full-body treninga za najbolje rezultate | Fitpass\" \/>\n<meta property=\"og:description\" content=\"\u0160to se ve\u0107ine ve\u017eba\u010da ti\u010de, idealni treninzi su oni koji za najmanji vremenski period daju najve\u0107e rezultate. Ukoliko je ovo slu\u010daj i kod vas, stru\u010dnjaci savetuju da bi tada trebalo raditi celo telo, dok ve\u017ebe kojima targetujemo jedan specifi\u010dan mi\u0161i\u0107 ili mi\u0161i\u0107nu grupu, ostavimo za neki drugi put. 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