{"id":24655,"date":"2026-05-06T07:36:01","date_gmt":"2026-05-06T05:36:01","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=24655"},"modified":"2026-05-06T07:36:57","modified_gmt":"2026-05-06T05:36:57","slug":"sprave-u-teretani","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/sprave-u-teretani\/","title":{"rendered":"Naj\u010de\u0161\u0107e sprave u teretani\u00a0po mi\u0161i\u0107nim grupama"},"content":{"rendered":"\n<p>Sprave u teretani podeljene su prema mi\u0161i\u0107nim grupama koje aktiviraju: noge i zadnjica, le\u0111a, grudi, ramena i ruke. Naj\u010de\u0161\u0107e sprave su leg press, lat ma\u0161ina, chest press, seated cable row i druge, a pravilno kori\u0161\u0107enje svake od njih klju\u010dno je za bezbedan i efikasan trening.<\/p>\n\n\n\n<p>Ulazak u teretanu mo\u017ee delovati zbunjuju\u0107e &#8211; veliki broj sprava, razli\u010diti pokreti i ljudi koji ve\u0107 imaju rutinu.<\/p>\n\n\n\n<p>Me\u0111utim, kada razumete logiku iza sprava, trening postaje mnogo jednostavniji. Svaka sprava ima jasnu funkciju: da aktivira odre\u0111enu mi\u0161i\u0107nu grupu na kontrolisan na\u010din i smanji rizik od povrede.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Ukoliko ste \u010dlan <a href=\"https:\/\/fitpass.rs\/\">Fitpass mre\u017ee<\/a>, na raspolaganju vam je i aplikacija sa video treninzima koja mo\u017ee da vam olak\u0161a snala\u017eenje u teretani i pomogne da lak\u0161e razumete kako se sprave pravilno koriste.<\/p>\n<\/blockquote>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-1\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-align-center wp-element-button\" href=\"https:\/\/fitpassgroup.com\/home?locale=sr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Pristupi video treninzima!<\/em><\/a><\/div>\n<\/div>\n\n\n\n<p><em>Opisi sprava i smernice za izvo\u0111enje zasnovani su na op\u0161tim principima treninga snage i bezbednog izvo\u0111enja ve\u017ebi koji se koriste u fitness industriji.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sprave za noge i zadnjicu<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Leg press (potisak nogama)<\/strong><\/h3>\n\n\n\n<p>Leg press je jedna od naj\u010de\u0161\u0107e kori\u0161\u0107enih sprava jer omogu\u0107ava siguran i stabilan trening donjeg dela tela, bez potrebe za dodatnim balansom kao kod slobodnog \u010du\u010dnja. Upravo zbog toga, \u010desto je prvi izbor za po\u010detnike, ali i za sve koji \u017eele kontrolisano optere\u0107enje.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe najvi\u0161e su anga\u017eovani <strong>kvadricepsi<\/strong>, zatim <strong>gluteus<\/strong>, dok se <strong>zadnja lo\u017ea<\/strong> uklju\u010duje kao podr\u0161ka u zavisnosti od polo\u017eaja stopala. Promenom pozicije stopala mo\u017eete dodatno pomeriti fokus na odre\u0111ene mi\u0161i\u0107e.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Stopala postavite u \u0161irini ramena na platformu<\/li>\n\n\n\n<li>Le\u0111a i kukovi moraju biti prislonjeni uz naslon<\/li>\n\n\n\n<li>Spu\u0161tajte platformu dok kolena ne do\u0111u pod uglom oko 90\u00b0<\/li>\n\n\n\n<li>Gurajte kroz pete, ne kroz prste<\/li>\n\n\n\n<li>Pokret izvodite kontrolisano, bez naglih trzaja<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"190   Seated Leg Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YzpREsnwPhs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Leg extension (ekstenzija nogu)<\/strong><\/h3>\n\n\n\n<p>Leg extension je izolaciona ve\u017eba koja se koristi kada \u017eelite da fokus stavite isklju\u010divo na prednji deo butine. Za razliku od slo\u017eenih ve\u017ebi, ovde nema zna\u010dajnog uklju\u010divanja drugih mi\u0161i\u0107nih grupa, \u0161to je \u010dini odli\u010dnom za precizan rad.<\/p>\n\n\n\n<p>Ova sprava primarno aktivira <strong>kvadriceps<\/strong>, posebno njegov prednji deo, zbog \u010dega se \u010desto koristi kao dodatak na kraju treninga nogu, kada \u017eelite da maksimalno umorite ovu regiju.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Podesite spravu tako da su kolena u ravni sa osom rotacije<\/li>\n\n\n\n<li>Stopala postavite ispod valjka<\/li>\n\n\n\n<li>Podi\u017eite noge dok ne budu skoro potpuno opru\u017eene<\/li>\n\n\n\n<li>Kratko zadr\u017eite kontrakciju na vrhu<\/li>\n\n\n\n<li>Spu\u0161tajte te\u017einu polako i kontrolisano&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"174   Leg Extensions\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aPooXRnq2Kw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Leg curl (pregib nogu)<\/strong><\/h3>\n\n\n\n<p>Leg curl je klju\u010dna ve\u017eba za razvoj zadnje lo\u017ee, koja je \u010desto zapostavljena u odnosu na prednji deo nogu. Balans izme\u0111u ove dve mi\u0161i\u0107ne grupe va\u017ean je za stabilnost kolena i pravilno kretanje.<\/p>\n\n\n\n<p>U ovoj ve\u017ebi dominantno rade <strong>zadnja lo\u017ea (hamstrings)<\/strong>, dok se u manjoj meri aktiviraju i <strong>listovi<\/strong>. Redovno uklju\u010divanje ove sprave u trening doprinosi boljoj funkcionalnoj snazi i smanjenju rizika od povreda.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Podesite valjak iznad pete ili na donji deo potkolenice<\/li>\n\n\n\n<li>Kukovi ostaju stabilni i prislonjeni uz klupu<\/li>\n\n\n\n<li>Savijajte noge ka zadnjici kontrolisano<\/li>\n\n\n\n<li>Zadr\u017eite kratko u zavr\u0161noj fazi<\/li>\n\n\n\n<li>Polako vratite u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"125   Seated Leg Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/t5tdNDSjag4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hack squat (\u010du\u010danj sprava)<\/strong><\/h3>\n\n\n\n<p>Hack squat je sprava koja simulira \u010du\u010danj, ali uz dodatnu stabilnost jer je pokret vo\u0111en. Zbog toga je odli\u010dan izbor za sve koji \u017eele da rade noge bez brige o balansu, kao i za po\u010detnike koji jo\u0161 uvek nemaju sigurnost u slobodnom \u010du\u010dnju.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe najvi\u0161e su anga\u017eovani <strong>kvadricepsi<\/strong>, zatim <strong>gluteus<\/strong>, dok se <strong>zadnja lo\u017ea<\/strong> uklju\u010duje kao podr\u0161ka. U zavisnosti od polo\u017eaja stopala, mogu\u0107e je dodatno pomeriti fokus &#8211; ni\u017ee postavljena stopala vi\u0161e aktiviraju kvadricepse, dok vi\u0161i polo\u017eaj uklju\u010duje vi\u0161e gluteus.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Stanite na platformu sa stopalima u \u0161irini ramena<\/li>\n\n\n\n<li>Le\u0111a i ramena naslonite na oslonac sprave<\/li>\n\n\n\n<li>Spu\u0161tajte se kontrolisano dok butine ne budu paralelne sa podom<\/li>\n\n\n\n<li>Kolena treba da prate pravac stopala<\/li>\n\n\n\n<li>Gurajte se nazad kroz pete, bez zaklju\u010davanja kolena<\/li>\n\n\n\n<li>Pokret izvodite ravnomerno, bez naglih trzaja&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"180   Hack Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/WgecO_M5JMU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sprave za le\u0111a<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lat ma\u0161ina (lat pulldown)<\/strong><\/h3>\n\n\n\n<p>Lat ma\u0161ina je jedna od osnovnih sprava za razvoj \u0161irine le\u0111a i \u010desto se koristi kao zamena za zgibove, posebno kod po\u010detnika. Omogu\u0107ava kontrolisan pokret i lako prilago\u0111avanje te\u017eine, \u0161to je \u010dini vrlo pristupa\u010dnom.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja najvi\u0161e su anga\u017eovani <strong>latissimus dorsi (\u0161iroki le\u0111ni mi\u0161i\u0107)<\/strong>, zatim <strong>biceps<\/strong> kao pomo\u0107ni mi\u0161i\u0107, kao i <strong>srednji deo le\u0111a<\/strong> koji stabilizuje pokret. Upravo ova kombinacija daje le\u0111ima \u0161irinu i definiciju.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Uhvatite \u0161ipku \u0161ire od ramena<\/li>\n\n\n\n<li>Sedite stabilno, sa blagim nagibom unazad<\/li>\n\n\n\n<li>Povla\u010dite \u0161ipku ka gornjem delu grudi<\/li>\n\n\n\n<li>Laktovi idu nadole i unazad<\/li>\n\n\n\n<li>Kontrolisano vratite \u0161ipku u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"102   Wide Grip Lat Pulldown\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/y2ucWNviy4g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Seated cable row (veslanje na sajli)<\/strong><\/h3>\n\n\n\n<p>Veslanje na sajli, \u010desto ozna\u010deno kao <em>seated cable row<\/em>, jedna je od najva\u017enijih ve\u017ebi za razvoj srednjeg dela le\u0111a i pravilno dr\u017eanje tela, posebno kod osoba koje provode mnogo vremena sede\u0107i. Ova sprava omogu\u0107ava kontrolisan pokret i dobar ose\u0107aj kontrakcije, \u0161to je \u010dini pogodnom i za po\u010detnike i za naprednije ve\u017eba\u010de.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe najvi\u0161e su anga\u017eovani <strong>romboidi<\/strong> i <strong>trapez<\/strong>, koji su klju\u010dni za stabilizaciju lopatica, zatim <strong>latissimus dorsi<\/strong>, dok se <strong>zadnja ramena<\/strong> i <strong>biceps<\/strong> uklju\u010duju kao pomo\u0107ni mi\u0161i\u0107i. Upravo ova kombinacija doprinosi boljem dr\u017eanju, ja\u010dim le\u0111ima i smanjenju napetosti u gornjem delu tela.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite stabilno, sa blagim savijanjem kolena i stopalima oslonjenim<\/li>\n\n\n\n<li>Le\u0111a dr\u017eite prava, a grudi otvorene tokom celog pokreta<\/li>\n\n\n\n<li>Uhvatite ru\u010dku odgovaraju\u0107im hvatom<\/li>\n\n\n\n<li>Povla\u010dite ka donjem delu stomaka<\/li>\n\n\n\n<li>Laktovi idu unazad, blizu tela<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju u zavr\u0161noj poziciji<\/li>\n\n\n\n<li>Vratite te\u017einu kontrolisano, bez naglog otpu\u0161tanja<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"199   Seated Cable Rows\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/anCHphzOYpw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Back extension&nbsp;<\/strong><\/h3>\n\n\n\n<p>Back extension klupa se koristi za ja\u010danje donjeg dela le\u0111a i stabilizaciju trupa, \u0161to je klju\u010dno za svakodnevno kretanje i prevenciju povreda.<\/p>\n\n\n\n<p>U ovoj ve\u017ebi aktiviraju se <strong>donji deo le\u0111a (erector spinae)<\/strong>, zatim <strong>gluteus<\/strong>, kao i <strong>zadnja lo\u017ea<\/strong>. Ova kombinacija mi\u0161i\u0107a igra klju\u010dnu ulogu u stabilnosti ki\u010dme.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Postavite kukove na ivicu klupe<\/li>\n\n\n\n<li>Telo dr\u017eite u neutralnoj liniji<\/li>\n\n\n\n<li>Spu\u0161tajte se kontrolisano nadole<\/li>\n\n\n\n<li>Podignite se do ravne linije tela<\/li>\n\n\n\n<li>Izbegavajte preterano savijanje unazad&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"122   Hyperextensions Back Extensions\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Hb7vN2Wdl8I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Assisted pull-up (zgib na spravi)<\/strong><\/h3>\n\n\n\n<p>Assisted pull-up je sprava koja omogu\u0107ava izvo\u0111enje zgibova uz podr\u0161ku, \u0161to je \u010dini idealnom za po\u010detnike ili za one koji jo\u0161 uvek nemaju dovoljno snage za samostalne zgibove. Zahvaljuju\u0107i podesivoj pomo\u0107i (kontrate\u017eini), mo\u017eete postepeno razvijati snagu i pravilnu tehniku.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe najvi\u0161e su anga\u017eovani <strong>latissimus dorsi (\u0161iroki le\u0111ni mi\u0161i\u0107)<\/strong>, zatim <strong>biceps<\/strong>, dok <strong>srednji deo le\u0111a<\/strong> i <strong>core<\/strong> u\u010destvuju u stabilizaciji tela. Upravo zbog toga, ova ve\u017eba je jedna od najefikasnijih za razvoj snage gornjeg dela tela i \u0161irine le\u0111a.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Podesite te\u017einu pomo\u0107i (\u0161to je ve\u0107a te\u017eina, to je ve\u0107a asistencija)<\/li>\n\n\n\n<li>Uhvatite ru\u010dke u \u0161irini ramena ili malo \u0161ire<\/li>\n\n\n\n<li>Postavite kolena ili stopala na platformu<\/li>\n\n\n\n<li>Povla\u010dite telo nagore dok brada ne pre\u0111e nivo \u0161ipke<\/li>\n\n\n\n<li>Laktovi idu nadole i blago unazad<\/li>\n\n\n\n<li>Spu\u0161tajte se kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"359   Assisted Pull Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dSl99lfDE0Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sprave za grudi<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Chest press (potisak za grudi)<\/strong><\/h3>\n\n\n\n<p>Chest press je osnovna sprava za razvoj snage i mase grudi i \u010desto se koristi kao sigurnija alternativa bench press-u.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja najvi\u0161e rade <strong>grudni mi\u0161i\u0107i (pectoralis major)<\/strong>, zatim <strong>triceps<\/strong>, kao i <strong>prednje rame<\/strong>. Ova kombinacija omogu\u0107ava sna\u017ean i stabilan potisak.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Le\u0111a i glava naslonjeni na klupu<\/li>\n\n\n\n<li>Ru\u010dke dr\u017eite u visini grudi<\/li>\n\n\n\n<li>Gurajte pravo ispred sebe<\/li>\n\n\n\n<li>Ne zaklju\u010davajte laktove na vrhu<\/li>\n\n\n\n<li>Kontrolisano vra\u0107ajte u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"152   Leverage Chest Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8fNjuVhpYBY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pec deck (leptir ma\u0161ina)<\/strong><\/h3>\n\n\n\n<p>Pec deck je izolaciona ve\u017eba koja se koristi za precizan rad na grudima i \u010desto dolazi na kraju treninga.<\/p>\n\n\n\n<p>Ova sprava primarno aktivira <strong>grudne mi\u0161i\u0107e<\/strong>, sa minimalnim uklju\u010divanjem drugih mi\u0161i\u0107nih grupa, \u0161to omogu\u0107ava bolju fokusiranost na kontrakciju.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite uspravno, sa le\u0111ima uz naslon<\/li>\n\n\n\n<li>Laktovi blago savijeni<\/li>\n\n\n\n<li>Spajajte ru\u010dke ispred tela<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju<\/li>\n\n\n\n<li>Vratite kontrolisano u po\u010detni polo\u017eaj&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"159   Butterfly\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YfTkM1T0D4I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Decline chest press (kosi potisak za donji deo grudi)<\/strong><\/h3>\n\n\n\n<p>Seated leverage decline chest press je sprava koja omogu\u0107ava potisak pod uglom nadole, \u010dime se stavlja ve\u0107i fokus na donji deo grudi. Zbog vo\u0111enog pokreta i stabilnosti, ova ve\u017eba je pogodna i za po\u010detnike, ali i za sve koji \u017eele preciznije da pogode odre\u0111eni deo grudnog mi\u0161i\u0107a bez optere\u0107enja na balans.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe najvi\u0161e su anga\u017eovani <strong>donji deo grudnih mi\u0161i\u0107a (pectoralis major)<\/strong>, zatim <strong>triceps<\/strong>, dok se <strong>prednje rame<\/strong> uklju\u010duje kao pomo\u0107ni mi\u0161i\u0107. Ova kombinacija omogu\u0107ava sna\u017ean i kontrolisan potisak sa naglaskom na donju liniju grudi.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite tako da su le\u0111a stabilno oslonjena na naslon<\/li>\n\n\n\n<li>Ru\u010dke dr\u017eite u nivou donjeg dela grudi<\/li>\n\n\n\n<li>Gurajte ru\u010dke nadole i unapred<\/li>\n\n\n\n<li>Laktovi prate prirodan ugao, blago ka spolja<\/li>\n\n\n\n<li>Ne zaklju\u010davajte laktove na vrhu pokreta<\/li>\n\n\n\n<li>Kontrolisano vra\u0107ajte u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"426   Seated Leverage Decline Chest Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/MBhUBpP1yB8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sprave za ramena i ruke<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulder press<\/strong><\/h3>\n\n\n\n<p>Shoulder press je osnovna sprava za razvoj snage i mase ramena, posebno za po\u010detnike koji \u017eele stabilniji pokret.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja aktiviraju se <strong>prednje i srednje rame (deltoideus)<\/strong>, kao i <strong>triceps<\/strong> kao pomo\u0107ni mi\u0161i\u0107. Ova ve\u017eba doprinosi \u0161irini i snazi gornjeg dela tela.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite sa le\u0111ima uz naslon<\/li>\n\n\n\n<li>Ru\u010dke dr\u017eite u visini ramena<\/li>\n\n\n\n<li>Gurajte iznad glave<\/li>\n\n\n\n<li>Spu\u0161tajte kontrolisano<\/li>\n\n\n\n<li>Odr\u017eavajte stabilan polo\u017eaj tela<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"77   Machine Shoulder Military Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/EoyyQETHA9k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lateral raise ma\u0161ina<\/strong><\/h3>\n\n\n\n<p>Ova sprava se koristi za izolaciju ramena i daje vizuelnu \u0161irinu gornjem delu tela.<\/p>\n\n\n\n<p>Primarno aktivira <strong>srednji deo ramena (deltoideus medius)<\/strong>, \u0161to je klju\u010dno za oblik i proporciju ramena.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite pravilno uz naslon<\/li>\n\n\n\n<li>Podi\u017eite ruke u stranu do visine ramena<\/li>\n\n\n\n<li>Pokret treba da bude kontrolisan<\/li>\n\n\n\n<li>Ne koristite zamah tela<\/li>\n\n\n\n<li>Polako vra\u0107ajte u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"89   Machine Lateral Raise\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/M6Va0hOOK3M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Machine bicep curl (biceps ma\u0161ina)<\/strong><\/h3>\n\n\n\n<p>Machine bicep curl je jedna od najjednostavnijih i najefikasnijih ve\u017ebi za izolaciju prednjeg dela ruke, jer omogu\u0107ava potpuno kontrolisan pokret bez potrebe za dodatnom stabilizacijom kao kod slobodnih tegova. Upravo zbog toga je \u010dest izbor za po\u010detnike, ali i za precizan rad na bicepsu kod iskusnijih ve\u017eba\u010da.<\/p>\n\n\n\n<p>Tokom izvo\u0111enja ove ve\u017ebe dominantno se aktivira <strong>biceps<\/strong>, dok su ostali mi\u0161i\u0107i minimalno uklju\u010deni. Ova izolacija omogu\u0107ava bolji fokus na kontrakciju i ravnomerno optere\u0107enje mi\u0161i\u0107a kroz ceo pokret.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Sedite tako da su nadlaktice \u010dvrsto oslonjene na jastu\u010di\u0107<\/li>\n\n\n\n<li>Podesite visinu sedi\u0161ta da vam laktovi budu u liniji sa osom sprave<\/li>\n\n\n\n<li>Uhvatite ru\u010dke i savijajte ruke ka sebi<\/li>\n\n\n\n<li>Pokret izvodite kontrolisano, bez zamaha<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu<\/li>\n\n\n\n<li>Polako spustite te\u017einu u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"693   Machine Bicep Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Fc1OeE0na2s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Triceps pushdown (sajla)<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba je jedna od najefikasnijih za razvoj zadnjeg dela ruke i \u010desto se koristi u skoro svakom treningu ruku.<\/p>\n\n\n\n<p>Primarno aktivira <strong>triceps<\/strong>, uz minimalno uklju\u010divanje drugih mi\u0161i\u0107a, \u0161to omogu\u0107ava precizno optere\u0107enje ove regije.<\/p>\n\n\n\n<p><strong>Osnovne smernice za izvo\u0111enje:<\/strong><\/p>\n\n\n\n<ul>\n<li>Stanite uspravno ispred sajle<\/li>\n\n\n\n<li>Laktovi uz telo tokom celog pokreta<\/li>\n\n\n\n<li>Gurajte ru\u010dku nadole dok ruke ne budu opru\u017eene<\/li>\n\n\n\n<li>Ne pomerajte ramena<\/li>\n\n\n\n<li>Vratite kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"239   Triceps Pushdown\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jVkT6VYqFYk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ne morate sve &#8211; dovoljno je da prona\u0111ete \u0161ta vam prija<\/strong><\/h2>\n\n\n\n<p>Nakon svih sprava i ve\u017ebi, najva\u017enija stvar ostaje ista &#8211; trening treba da bude odr\u017eiv u stvarnom \u017eivotu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p><a href=\"https:\/\/fitpass.rs\/\">Fitpass<\/a> u tome nije samo opcija, ve\u0107 partner koji vam omogu\u0107ava da svoj na\u010din kretanja prilagodite sebi,bez pritiska i bez jedne fiksne rutine.<\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>To zna\u010di da niste vezani za jednu teretanu ili jedan tip treninga. Mo\u017eete menjati lokacije, isprobavati razli\u010dite sprave i okru\u017eenja, a kada vam klasi\u010dan trening ne prija, birati druge aktivnosti poput <a href=\"https:\/\/fitpass.rs\/blog\/pilates-reformer\/\"><strong>pilatesa<\/strong><\/a>, plivanja ili grupnih treninga.<\/p>\n<\/blockquote>\n\n\n\n<p>Na taj na\u010din, kretanje postaje deo svakodnevice koji se prilago\u0111ava vama, a ne obaveza koju morate da uklopite u dan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010cesto postavljena pitanja<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li mogu da smr\u0161am koriste\u0107i samo sprave?<\/strong><\/h3>\n\n\n\n<p>Sprave poma\u017eu u izgradnji mi\u0161i\u0107a, a mi\u0161i\u0107i pove\u0107avaju bazalni metabolizam \u2014 telo tro\u0161i vi\u0161e kalorija i u mirovanju. Me\u0111utim, gubitak te\u017eine zavisi pre svega od ishrane i ukupne fizi\u010dke aktivnosti. Trening na spravama je va\u017ean deo jedna\u010dine, ali sam po sebi nije dovoljan bez uravnote\u017eene ishrane.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kako da znam koliku te\u017einu da stavim?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Izbor te\u017eine zavisi od nivoa kondicije, cilja treninga i same ve\u017ebe. Previ\u0161e laka te\u017eina ne\u0107e dati rezultate, dok prete\u0161ka mo\u017ee naru\u0161iti tehniku i dovesti do povrede. Preporu\u010duje se konsultacija sa sertifikovanim trenerom koji mo\u017ee da proceni odgovaraju\u0107e optere\u0107enje za svaku spravu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je potreban trener da bi se koristile sprave?<\/strong><\/h3>\n\n\n\n<p>Nije obavezan, ali je preporu\u010dljiv. Ve\u0107ina sprava ima uputstva, ali pravilna forma zavisi od individualne anatomije i pokretljivosti. Barem jedna do dve uvodne sesije sa kvalifikovanim trenerom poma\u017eu da savladate tehniku i izbegnete gre\u0161ke koje mogu dovesti do povreda.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li su sprave u teretani bolje od tegova?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ni jedno ni drugo nije univerzalno bolje. Sprave nude fiksnu putanju pokreta i ve\u0107u stabilnost, \u0161to smanjuje rizik od povrede. Slobodni tegovi aktiviraju vi\u0161e stabilizacijskih mi\u0161i\u0107a.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje sprave u teretani su najbolje za stomak?<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=X2tl7BR_6mo\">Ab crunch ma\u0161ina<\/a> i <a href=\"https:\/\/www.youtube.com\/watch?v=XUK1Pz8lzr8\">cable crunch <\/a>na kablovskoj stanici ciljaju prave i kose trbu\u0161ne mi\u0161i\u0107e. Me\u0111utim, vidljivost trbu\u0161nih mi\u0161i\u0107a zavisi pre svega od procenta telesne masti, ne samo od njihove ja\u010dine. Bez odgovaraju\u0107e ishrane, vizuelni rezultati mogu izostati.<\/p>\n\n\n\n<p><strong>Napomena<\/strong><\/p>\n\n\n\n<p>Ovaj sadr\u017eaj ima informativni karakter i slu\u017ei kao vodi\u010d za snala\u017eenje me\u0111u spravama u teretani. Za individualne planove treninga i pravilnu tehniku preporu\u010duje se konsultacija sa sertifikovanim trenerom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sprave u teretani podeljene su prema mi\u0161i\u0107nim grupama koje aktiviraju: noge i zadnjica, le\u0111a, grudi, ramena i ruke. Naj\u010de\u0161\u0107e sprave su leg press, lat ma\u0161ina, chest press, seated cable row i druge, a pravilno kori\u0161\u0107enje svake od njih klju\u010dno je za bezbedan i efikasan trening. Ulazak u teretanu mo\u017ee delovati zbunjuju\u0107e &#8211; veliki broj sprava, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24664,"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>Sprave u teretani \u2013 kako se koriste + video demonstracije<\/title>\n<meta name=\"description\" content=\"Saznajte \u010demu slu\u017ee naj\u010de\u0161\u0107e sprave u teretani i kako se pravilno koriste za noge, le\u0111a, grudi, ramena i ruke.\" \/>\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\/sprave-u-teretani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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