{"id":13191,"date":"2020-11-18T15:46:34","date_gmt":"2020-11-18T13:46:34","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13191"},"modified":"2020-11-18T15:46:34","modified_gmt":"2020-11-18T13:46:34","slug":"da-li-dobijate-maksimum-iz-vezbi-za-ruke","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/","title":{"rendered":"Da li dobijate maksimum iz ve\u017ebi za ruke?"},"content":{"rendered":"

Biceps je jedna od najpopularnijih mi\u0161i\u0107nih grupa za ve\u017ebanje, pogotovo kada je re\u010d o ja\u010dem polu. Bilo da ste iskusni ve\u017eba\u010d ili apsolutni po\u010detnik u teretani, sigurno ste \u010duli (i ve\u0107 radili) biceps pregib.<\/span><\/p>\n

\n

S druge strane, neka vas ne zavara akcentovanje prednjih mi\u0161i\u0107a ruku, jer triceps sadr\u017ei vi\u0161e mi\u0161i\u0107ne mase i \u010desto biva zanemarivan prilikom ve\u017ebanja.\u00a0<\/span><\/p>\n

\n

Danas vam donosimo idealne ve\u017ebe za biceps i triceps, a dodatnim ve\u017ebanjem ba\u0161 ovih mi\u0161i\u0107nih grupa, mo\u017eete pove\u0107ati snagu, performanse, kao i mi\u0161i\u0107nu masu.<\/span><\/p>\n

 <\/p>\n

Biceps<\/b><\/h3>\n

 <\/p>\n

\"\"<\/a>Tokom boravka u teretani savim je sigurno da \u0107ete nai\u0107i na dobre i zanimljive ve\u017ebe koje targetuju biceps na razli\u010dite na\u010dine. Ali, one najjednostavnije ve\u017ebe su, u ovom slu\u010daju i najefikasnije. Uvrstite slede\u0107e ve\u017ebe za biceps u svoje treninge i vrlo brzo \u0107ete primetiti rezultate.\u00a0<\/span><\/p>\n

 <\/p>\n

Biceps pregib sa \u0161ipkom<\/b><\/h4>\n

 <\/p>\n

Targetuje i dugu i kratku glavu bicepsa. Pozitivna stvar je da obe ruke rade istovremeno. Postepeno pove\u0107avanje te\u017eine i ponavljanja dovodi do rasta i razvoja mi\u0161i\u0107a.\u00a0<\/span><\/p>\n

\n

Pravilno izvo\u0111enje uklju\u010duje stopala razdvojena i u visini ramena, a laktovi uz telo. Cilj je izvoditi lagani pokret od okvirno tri sekunde.<\/span><\/p>\n

<\/h4>\n

 <\/p>\n

Biceps pregib sa bu\u010dicom na kosoj klupi<\/b><\/h4>\n

 <\/p>\n

Ovo je savr\u0161ena ve\u017eba za izolovanje upravo ovih mi\u0161i\u0107a ruku. Isklju\u010divanje \u0161ipke i kori\u0161\u0107enje bu\u010dica podrazumeva ja\u010di napor sveke ruke ponaosob, a kosa klupa ne dozvoljava \u201cvaranje\u201d, pa je ve\u017eba jako efikasna.\u00a0<\/span><\/p>\n

 <\/p>\n

Biceps pregib sa kablovima<\/b><\/h4>\n

 <\/p>\n

\"\"<\/a>Ve\u017ebe sa kablovima se obi\u010dno previde zbog ve\u0107e efikasnosti onih sa \u0161ipkom ili bu\u010dicama. Me\u0111utim, ne treba da upadnete u ovu zamku. Kontrahovanje bicepsa putem kablova je od su\u0161tinske va\u017enosti za pove\u0107anje obima treninga ruku i \u010desto se sprovodi na samom kraju sa akcentom na ve\u0107i broj ponavljanja.\u00a0<\/span><\/p>\n

\n

Kori\u0161\u0107enje kablova stvara ose\u0107aj \u201cstalne napetosti\u201d, \u0161to kod ve\u017ebi sa \u0161ipkom i bu\u010dicama nije slu\u010daj. Tako\u0111e, na ovoj ma\u0161ini br\u017ee mo\u017eemo menjati te\u017eine.<\/span><\/p>\n

 <\/p>\n

Triceps<\/b><\/h3>\n

 <\/p>\n

Trening za ruke nije kompetan ukoliko ne uvrstimo i ve\u017ebe za triceps. Ovaj deo se sastoji od tri mi\u0161i\u0107a na zadnjem delu ruke u produ\u017eetku lakta.<\/span><\/p>\n

 <\/p>\n

Le\u017ee\u0107i triceps<\/b><\/h4>\n

 <\/p>\n

\"\"<\/a>Ukoliko su vam jaki i veliki tricepsi cilj, onda ova ve\u017eba mora da vam bude pri vrhu liste. Ona se sprovodi tako \u0161to legnete na klupu i \u0161ipku sa odre\u0111enom kila\u017eom (ili samo \u0161ipku za po\u010detak) spu\u0161tajte unazad tik do glave. Ovde morate biti pa\u017eljivi kako se ne biste povredili, tako da dobro razmislite o koli\u010dini optere\u0107enja koje \u0107ete pridodati na \u0161ipku.\u00a0<\/span><\/p>\n

\n

Fokus treba da bude na laganom kretanju, pre sna\u017enog ispravljanja ruku koje anga\u017euje sve delove tricepsa tokom ve\u017ebe.<\/span><\/p>\n

 <\/p>\n

Ve\u017eba za triceps sa kablovima<\/b><\/h4>\n

 <\/p>\n

\"\"<\/a>Produ\u017eetak na kablovima koji vam omogu\u0107ava pravilno izvo\u0111enje ve\u017ebe, omogu\u0107ava idealno okru\u017eenje za po\u010detnike. Odli\u010dan je alat za razvoj mi\u0161i\u0107ne kondicije i snage.\u00a0<\/span><\/p>\n

\n

Iskusni ve\u017eba\u010di mogu uz upotrebu razli\u010ditih nastavaka za kablove, efikasnije izolovati klju\u010dna podru\u010dja tricepsa i sprovoditi ih jednom rukom.\u00a0<\/span><\/p>\n

\n

Kod ove ve\u017ebe jako je bitno dr\u017eanje. Meka kolena, uvu\u010dena ramena i uravnote\u017een stav garantuju pravilno i efikasno izvo\u0111enje, uz laktove prikovane za bok tokom celog pokreta.<\/span><\/p>\n

 <\/p>\n

Ve\u017eba za triceps sa bu\u010dicama<\/b><\/h4>\n

\n

Uzmite odre\u0111enu kila\u017eu koja vam odgovara, podignite je jednom rukom uvis i spu\u0161tajte iza glave. Ova ve\u017eba pru\u017ea jedinstven na\u010din izolovanja tricepsa gde je akcenat na kontrakciji.<\/span><\/p>\n

\n

\u010cesto se ka\u017ee da pre ovog izvo\u0111enja morate zaboraviti na ego. Te\u017eina koju \u0107ete podizati bi\u0107e ograni\u010dena, ali to ne smanjuje efikasnost. Po\u010dnite sa malim optere\u0107enjem, pa napredujte polako, ali je bitno da sprovodite ovu ve\u017ebu redovno jer je jedna od najefikasnijih za ovu grupu mi\u0161i\u0107a.\u00a0<\/span><\/p>\n

\n

Bitna stavka koju morate ovde da primenjujete je da ste\u017eete mi\u0161i\u0107e trbuha dok izvodite ve\u017ebu kako ne bi do\u0161lo do izvijanja donjeg dela le\u0111a.<\/span><\/p>\n

 <\/p>\n

\"\"<\/a>Uz <\/span><\/i>FitPass \u010dlanarinu<\/span><\/i><\/a> mo\u017eete birati izme\u0111u 650 sportskih objekata gde \u0107e stru\u010dno osoblje da vam u svakom trenutku pomogne kako biste izvodili ve\u017ebe za biceps i triceps na pravi na\u010din.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Biceps je jedna od najpopularnijih mi\u0161i\u0107nih grupa za ve\u017ebanje, pogotovo kada je re\u010d o ja\u010dem polu. Bilo da ste iskusni ve\u017eba\u010d ili apsolutni po\u010detnik u teretani, sigurno ste \u010duli (i ve\u0107 radili) biceps pregib. S druge strane, neka vas ne zavara akcentovanje prednjih mi\u0161i\u0107a ruku, jer triceps sadr\u017ei vi\u0161e mi\u0161i\u0107ne mase i \u010desto biva zanemarivan […]<\/p>\n","protected":false},"author":2,"featured_media":13194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nDa li dobijate maksimum iz ve\u017ebi za ruke? | 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\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Da li dobijate maksimum iz ve\u017ebi za ruke? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Biceps je jedna od najpopularnijih mi\u0161i\u0107nih grupa za ve\u017ebanje, pogotovo kada je re\u010d o ja\u010dem polu. Bilo da ste iskusni ve\u017eba\u010d ili apsolutni po\u010detnik u teretani, sigurno ste \u010duli (i ve\u0107 radili) biceps pregib. S druge strane, neka vas ne zavara akcentovanje prednjih mi\u0161i\u0107a ruku, jer triceps sadr\u017ei vi\u0161e mi\u0161i\u0107ne mase i \u010desto biva zanemarivan […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\" \/>\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=\"2020-11-18T13:46:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/fitness-bodybuilder-works-out-pushing-up-excercise-WB5BW9E.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1020\" \/>\n\t<meta property=\"og:image:height\" content=\"680\" \/>\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=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Da li dobijate maksimum iz ve\u017ebi za ruke?\",\"datePublished\":\"2020-11-18T13:46:34+00:00\",\"dateModified\":\"2020-11-18T13:46:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\"},\"wordCount\":763,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Trening\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/da-li-dobijate-maksimum-iz-vezbi-za-ruke\/\",\"name\":\"Da li dobijate maksimum iz ve\u017ebi za ruke? 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