{"id":25781,"date":"2026-08-19T11:43:21","date_gmt":"2026-08-19T09:43:21","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25781"},"modified":"2026-08-19T11:43:22","modified_gmt":"2026-08-19T09:43:22","slug":"vezbe-za-vrat","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/vezbe-za-vrat\/","title":{"rendered":"Ve\u017ebe za vrat: za\u0161to ih raditi i kako da po\u010dnete"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><strong>TL;DR<\/strong><\/h3>\n\n\n\n<ul>\n<li>Vrat je mi\u0161i\u0107na grupa koju najve\u0107i broj ljudi trenira poslednju, iako svakodnevno nosi te\u017einu glave od oko 4,5 do 5 kg<\/li>\n\n\n\n<li>Ja\u010di vrat poma\u017ee kod <strong>napetosti od sedenja, pobolj\u0161ava dr\u017eanje i olak\u0161ava treninge kod kojih vrat radi indirektn<\/strong>o, poput mrtvog dizanja ili \u010du\u010dnja<\/li>\n\n\n\n<li>Za sportove sa kontaktom, kao \u0161to je boks, j<strong>a\u010dina vrata je direktno povezana sa boljom apsorpcijom udarca<\/strong><\/li>\n\n\n\n<li>Ve\u017ebe se dele na mobilnost\/istezanje i na ja\u010danje, i idealno je raditi oboje, ne samo jedno<\/li>\n\n\n\n<li>Za po\u010detak je dovoljno 2-3 puta nedeljno, bez ikakve opreme<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vrat je mi\u0161i\u0107 kao i svaki drugi, samo ga retko ko trenira<\/strong><\/h2>\n\n\n\n<p>Kada se sastavlja plan treninga, vrat je skoro uvek poslednji na listi, ako se uop\u0161te i na\u0111e na njoj. A ipak, to je mi\u0161i\u0107na grupa <strong>koja radi po ceo dan, dr\u017ei glavu, prati svaki pogled ka telefonu i svaki sat provedenih za kompjuterom. <\/strong>Fitnes pristup vratu ne mora da bude komplikovan: dovoljno je <strong>nekoliko pokreta uklju\u010denih u postoje\u0107u rutinu da bi se osetila razlika u napetosti i <\/strong>u tome koliko lak\u0161e prolaze treninzi gornjeg dela tela.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to uop\u0161te raditi ve\u017ebe za vrat?<\/strong><\/h2>\n\n\n\n<ol>\n<li><strong>Manje napetosti od sedenja &#8211; <\/strong>sati provedeni pognuti nad telefonom ili monitorom dodatno optere\u0107uju mi\u0161i\u0107e vrata,jer glava efektivno postaje te\u017ea \u0161to je vi\u0161e nagnuta napred. Redovno istezanje i ja\u010danje poma\u017ee da se ta napetost oslobodi, umesto da se gomila iz dana u dan.<\/li>\n\n\n\n<li><strong>Bolje dr\u017eanje tela &#8211; <\/strong>ja\u010di mi\u0161i\u0107i vrata doprinose boljem poravnanju glave i ramena, \u0161to direktno uti\u010de na to koliko se osoba &#8220;gura napred&#8221; tokom dana. Ovo je posebno korisno za ljude koji provode dosta vremena za stolom.<\/li>\n\n\n\n<li><strong>Podr\u0161ka ostalim treninzima &#8211; <\/strong>vrat radi indirektno u velikom broju ve\u017ebi, od mrtvog dizanja do \u010du\u010dnja i potiska iznad glave. Ja\u010di i stabilniji vrat zna\u010di bolju kontrolu polo\u017eaja glave i ki\u010dme tokom tih pokreta, umesto da se oslanja isklju\u010divo na le\u0111a i ramena.<\/li>\n\n\n\n<li><strong>Manje napetosti u ramenima i gornjem delu le\u0111a &#8211; <\/strong>ve\u017ebe za vrat retko rade izolovano, naj\u010de\u0161\u0107e aktiviraju i trapez i gornji deo le\u0111a, pa se efekat oseti \u0161ire nego \u0161to bi se o\u010dekivalo<\/li>\n<\/ol>\n\n\n\n<p><strong>Izvori:&nbsp;<\/strong><\/p>\n\n\n\n<ol>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/fitness-neck-stretches\">WebMD<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/upper-back-pain-exercises\">Healthline<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/neckslevel.com\/blogs\/news\/neck-strengthening-exercises\">NecksLevel<\/a><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kome su ove ve\u017ebe posebno bitne<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Borila\u010dki sportovi.<\/strong> Kod boksa, rvanja i sli\u010dnih sportova sa kontaktom,<strong> ja\u010dina vrata direktno uti\u010de na to koliko dobro telo apsorbuje udarac ili potres pri padu<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24930131\/\">Istra\u017eivanje<\/a> objavljeno 2014. godine u <em>The Journal of Primary Prevention<\/em>, koje je obuhvatilo preko 6.700 srednjo\u0161kolskih sportista, pokazalo je da je ve\u0107a snaga vrata povezana sa manjim rizikom od potresa mozga kod kontakt sportova. Prema tom istra\u017eivanju, svako pove\u0107anje snage vrata za pola kilograma smanjivalo je verovatno\u0107u potresa mozga za oko 5%.<\/li>\n\n\n\n<li><strong>Ljudi koji puno sede na poslu.<\/strong> Ko provodi \u0161est ili vi\u0161e sati dnevno za kompjuterom, vrat mu je prakti\u010dno non-stop u blago nagnutom polo\u017eaju. Par minuta mobilnosti i ja\u010danja dnevno pravi razliku dugoro\u010dno, iako se efekat ne oseti odmah prvog dana.<\/li>\n\n\n\n<li><strong>Oni koji redovno rade treninge gornjeg tela.<\/strong> Kod bench pressa i \u010du\u010dnja sa \u0161ipkom, vrat i gornji deo le\u0111a su stabilizatori. Ja\u010di vrat zna\u010di sigurniju tehniku i manje kompenzacije preko ramena.<\/li>\n<\/ul>\n\n\n\n<p>Izvor: <a href=\"https:\/\/sportandspinalphysio.com.au\/top-9-neck-upper-back-exercises\/\">Sport &amp; Spinal Physiotherapy<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zagrevanje: mobilnost pre bilo kakvog ja\u010danja<\/strong><\/h3>\n\n\n\n<p>Pre nego \u0161to se pre\u0111e na ja\u010danje, vrat treba zagrejati kroz par jednostavnih pokreta, isto kao \u0161to bi se zagrejala kolena pre \u010du\u010dnja.<\/p>\n\n\n\n<p><strong>Kru\u017eenje vratom.<\/strong> Stanite ili sedite uspravno, nagnite glavu ka desnom ramenu, zatim polako kru\u017eite unazad ka levom ramenu i nazad. Ponovite 2-3 puta u oba smera.<\/p>\n\n\n\n<p><strong>Kru\u017eenje ramenima.<\/strong> Stoje\u0107i, uradite 5 kru\u017eenja ramenima unazad, pa 5 unapred. Ponovite sekvencu 2-3 puta.<\/p>\n\n\n\n<p><strong>Nagib napred-nazad.<\/strong> Spustite bradu ka grudima i zadr\u017eite 15-30 sekundi, zatim polako podignite glavu i blago zabacite unazad, zadr\u017eite 5-10 sekundi.<\/p>\n\n\n\n<p>&nbsp;Izvori:&nbsp;<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/upper-back-pain-exercises\">Healthline<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/fitness-neck-stretches\">WebMD<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za ja\u010danje vrata<\/strong><\/h2>\n\n\n\n<p>Ovde je fokus na ja\u010danju, ne samo istezanju. Mi\u0161i\u0107i vrata se dele na \u010detiri grupe: fleksore (pomeraju glavu napred), ekstenzore (unazad), rotatore (u stranu, obrtanje) i bo\u010dne fleksore. Dobra rutina pokriva sve \u010detiri.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Chin tuck (uvla\u010denje brade)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image.jpeg\" alt=\"Image\" class=\"wp-image-25783\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-300x157.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-768x402.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Za koga:<\/strong> apsolutni po\u010detnici, idealna prva ve\u017eba<br><strong>Izvo\u0111enje:<\/strong> Lezite na le\u0111a, lagano uvucite bradu ka grudima kao da pravite duplu bradu, bez pomeranja glave napred-nazad. Zadr\u017eite 5-10 sekundi, otpustite.<\/p>\n\n\n\n<p><strong>Serije:<\/strong> 3 serije po 10 ponavljanja<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Chin tuck sa podizanjem glave<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-1.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-1.jpeg\" alt=\"Image 1\" class=\"wp-image-25784\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-1.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-1-300x157.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-1-768x402.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Za koga:<\/strong> kad chin tuck postane previ\u0161e lak<br><strong>Izvo\u0111enje:<\/strong> Iz istog polo\u017eaja, nakon uvla\u010denja brade, podignite glavu oko 5cm od podloge, zadr\u017eite 10 sekundi.<br><strong>Serije:<\/strong> 2-3 serije po 10 ponavljanja<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Podizanje glave unazad (za ekstenzore)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Podizanje-glave-unazad-za-ekstenzore.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Podizanje-glave-unazad-za-ekstenzore.jpg\" alt=\"Podizanje Glave Unazad Za Ekstenzore\" class=\"wp-image-25785\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Podizanje-glave-unazad-za-ekstenzore.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Podizanje-glave-unazad-za-ekstenzore-300x157.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Podizanje-glave-unazad-za-ekstenzore-768x402.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Za koga:<\/strong> ja\u010danje zadnjeg dela vrata, korisno za boksere i sportiste kontakt sportova<br><strong>Izvo\u0111enje:<\/strong> Lezite na stomak, oslonite se na laktove, uz uvu\u010denu bradu podignite glavu tako da bude u liniji sa ki\u010dmom, zadr\u017eite 10 sekundi.<br><strong>Serije:<\/strong> 2-3 serije po 10 ponavljanja<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Rotacija sa podizanjem glave<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1280\" height=\"914\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave-1280x914.jpg\" alt=\"Rotacija Sa Podizanjem Glave\" class=\"wp-image-25786\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave-1280x914.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave-300x214.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave-768x549.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Rotacija-sa-podizanjem-glave.jpg 1400w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Za koga:<\/strong> sportisti kojima je bitna rotacija vrata (borila\u010dki sportovi, kontakt sportovi)<br><strong>Izvo\u0111enje:<\/strong> Iz istog polo\u017eaja na stomaku, uz uvu\u010denu bradu, polako okre\u0107ite glavu levo-desno u kontrolisanom tempu.<br><strong>Serije:<\/strong> 2-3 serije po 10 ponavljanja (levo i desno = 1 ponavljanje)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Bo\u010dno podizanje glave<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1280\" height=\"914\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave-1280x914.jpg\" alt=\"Bocno Podizanje Glave\" class=\"wp-image-25787\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave-1280x914.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave-300x214.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave-768x549.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/Bocno-podizanje-glave.jpg 1400w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Za koga:<\/strong> bo\u010dni mi\u0161i\u0107i vrata, \u010desto zanemareni<br><strong>Izvo\u0111enje:<\/strong> Lezite na bok, uz uvu\u010denu bradu podignite glavu u liniju sa ki\u010dmom, zadr\u017eite 10 sekundi.<br><strong>Serije:<\/strong> 2-3 serije po 10 ponavljanja na svaku stranu<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107e gre\u0161ke<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Prebrzo pove\u0107anje optere\u0107enja.<\/strong> Vrat nije mi\u0161i\u0107 koji treba naglo opteretiti, napredak ide sporije nego kod ve\u0107ih mi\u0161i\u0107nih grupa<\/li>\n\n\n\n<li><strong>Preskakanje zagrevanja.<\/strong> Direktan prelazak na ja\u010danje bez mobilnosti pove\u0107ava \u0161ansu za nepotrebnu napetost<\/li>\n\n\n\n<li><strong>Zadr\u017eavanje daha tokom ve\u017ebi.<\/strong> Izometrijske ve\u017ebe (poput chin tuck-a) lako navede na zadr\u017eavanje daha, va\u017eno je disati normalno tokom celog pokreta<\/li>\n\n\n\n<li><strong>Preskakanje bo\u010dnih i rotacionih pokreta.<\/strong> Ve\u0107ina ljudi radi samo fleksiju i ekstenziju, a zaboravlja rotatore i bo\u010dne fleksore, iako su podjednako bitni<\/li>\n<\/ul>\n\n\n\n<p>Ve\u017ebe za vrat ne tra\u017ee poseban prostor ni opremu, tako da mogu da se uklope u zagrevanje pre bilo kog treninga, bilo da je to dan za noge u teretani ili \u010das boksa. Ako tra\u017eite mesto gde mo\u017eete da kombinujete ovakve ve\u017ebe sa \u0161irim treningom snage, <a href=\"https:\/\/fitpass.rs\/\">Fitpass \u010dlanarina<\/a> pokriva veliki broj teretana i klubova gde mo\u017eete da isprobate razli\u010dite pristupe dok ne prona\u0111ete \u0161ta vam najvi\u0161e odgovara.<\/p>\n\n\n\n<p><strong>Napomena<\/strong><\/p>\n\n\n\n<p>Ovaj tekst je informativnog karaktera i ne zamenjuje savet lekara, fizijatra ili fizioterapeuta. Ako imate postoje\u0107u povredu vrata, kilu diska, hroni\u010dne bolove, vrtoglavicu prilikom pokreta glave ili ste nedavno imali udarac ili povredu u predelu vrata i ki\u010dme, <strong>ve\u017ebe iz ovog teksta nisu zamena za stru\u010dni pregled. <\/strong>Prekinite ve\u017ebu i konsultujte lekara ukoliko osetite o\u0161tar bol, trnjenje u rukama ili poja\u010danu vrtoglavicu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR Vrat je mi\u0161i\u0107 kao i svaki drugi, samo ga retko ko trenira Kada se sastavlja plan treninga, vrat je skoro uvek poslednji na listi, ako se uop\u0161te i na\u0111e na njoj. A ipak, to je mi\u0161i\u0107na grupa koja radi po ceo dan, dr\u017ei glavu, prati svaki pogled ka telefonu i svaki sat provedenih za [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":25788,"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>Ve\u017ebe za vrat - kako oja\u010dati vrat bez opreme<\/title>\n<meta name=\"description\" content=\"Ve\u017ebe za vrat koje ja\u010daju i smanjuju napetost od sedenja, bez potrebne opreme. 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