{"id":25790,"date":"2026-08-20T08:33:01","date_gmt":"2026-08-20T06:33:01","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25790"},"modified":"2026-08-20T08:33:03","modified_gmt":"2026-08-20T06:33:03","slug":"vezbe-za-zadnju-lozu","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/vezbe-za-zadnju-lozu\/","title":{"rendered":"Ve\u017ebe za zadnju lo\u017eu &#8211; ja\u010danje, istezanje i najbolje ve\u017ebe u teretani"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>TL;DR<\/strong><\/h2>\n\n\n\n<ul>\n<li>Zadnja lo\u017ea (hamstrings) u\u010destvuje u <strong>savijanju kolena, opru\u017eanju kuka i stabilizaciji donjeg dela le\u0111a,<\/strong> pa slaba ili zategnuta zadnja lo\u017ea \u010desto stoji iza bola u le\u0111ima i kolenima.<\/li>\n\n\n\n<li>Ve\u017ebe za ja\u010danje zadnje lo\u017ee, poput rumunskog mrtvog dizanja, hip thrusta i iskoraka, grade snagu i \u0161tite kolena i ki\u010dmu.<\/li>\n\n\n\n<li>Ve\u017ebe za istezanje zadnje lo\u017ee su podjednako va\u017ene kao i ja\u010danje, jer pobolj\u0161avaju pokretljivost kukova i olak\u0161avaju svakodnevne pokrete poput saginjanja i sedenja.<\/li>\n\n\n\n<li>Zadnju lo\u017eu je dovoljno direktno trenirati jednom do dva puta nedeljno, uz odgovaraju\u0107i odmor izme\u0111u treninga.<\/li>\n\n\n\n<li>Ve\u017ebe za zadnju lo\u017eu u teretani mogu se raditi sa \u0161ipkom, bu\u010dicama ili na spravama, dok se kod ku\u0107e mogu koristiti varijante sa sopstvenom telesnom te\u017einom.<\/li>\n<\/ul>\n\n\n\n<p>Zadnja lo\u017ea je jedna od onih mi\u0161i\u0107nih grupa koje se lako zapostave u treningu, jer je van vidnog polja i ne \u201egleda\u201d nas iz ogledala kao trbu\u0161njaci ili grudi. Ipak, upravo od nje u velikoj meri zavisi <strong>kako se ose\u0107amo pri tr\u010danju, \u010du\u010danju, dizanju tegova, pa i pri dugom sedenju za stolom.<\/strong> U nastavku donosimo pregled najboljih ve\u017ebi za ja\u010danje i istezanje zadnje lo\u017ee, kao i konkretne primere za teretanu i ku\u0107ni trening.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta je zadnja lo\u017ea i za\u0161to je va\u017eno da bude jaka i fleksibilna?<\/strong><\/h2>\n\n\n\n<p>Zadnja lo\u017ea \u010dine tri mi\u0161i\u0107a na zadnjoj strani butine:<strong> biceps femoris, semitendinosus i semimembranosus.<\/strong> Zajedno omogu\u0107avaju <strong>savijanje kolena i opru\u017eanje kuk<\/strong>a, a rade u paru sa gluteusima i donjim delom le\u0111a kao deo takozvanog <strong>posteriornog lanca<\/strong>, odnosno grupe mi\u0161i\u0107a koja se prote\u017ee od vrata do peta.<\/p>\n\n\n\n<p>Slaba ili zategnuta zadnja lo\u017ea \u010desto se povezuje sa<strong> bolom u donjem delu le\u0111a, lo\u0161ijom stabilno\u0161\u0107u kolena i lo\u0161ijom tehnikom <\/strong>kod ve\u017ebi poput \u010du\u010dnja i mrtvog dizanja. Sa druge strane, ja\u010da i pokretljivija zadnja lo\u017ea olak\u0161ava svakodnevne pokrete, od vezivanja pertli do du\u017eeg sedenja bez nelagode, i smanjuje rizik od povreda tokom tr\u010danja i drugih dinami\u010dnih aktivnosti.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/www.healthline.com\/health\/posterior-chain\"> Healthline<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za ja\u010danje zadnje lo\u017ee kod ku\u0107e<\/strong><\/h2>\n\n\n\n<p>Za po\u010detak, ili kada nemate pristup teretani, dovoljne su ve\u017ebe sa sopstvenom telesnom te\u017einom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Gluteus most (glute bridge)<\/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-2.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-2.jpeg\" alt=\"Gluteus most (glute bridge)\" class=\"wp-image-25792\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-2.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-2-300x158.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-2-768x403.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Gluteus most direktno aktivira zadnju lo\u017eu i gluteus, a istovremeno pobolj\u0161ava stabilnost karlice, \u0161to ga \u010dini dobrom osnovom za sve ostale ve\u017ebe zadnje lo\u017ee.<\/p>\n\n\n\n<ol>\n<li>Lezite na le\u0111a, savijte kolena i oslonite stopala na pod u \u0161irini kukova.<\/li>\n\n\n\n<li>Aktivirajte stomak i polako podignite kukove uvis, dok telo ne napravi pravu liniju od ramena do kolena.<\/li>\n\n\n\n<li>Stisnite gluteus na vrhu pokreta i zadr\u017eite kratko.<\/li>\n\n\n\n<li>Polako se spustite nazad na pod i ponovite.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Iskoraci (lunges)<\/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-3.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-3.jpeg\" alt=\" Iskoraci (lunges)\" class=\"wp-image-25793\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-3.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-3-300x158.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-3-768x403.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Iskoraci aktiviraju zadnju lo\u017eu, gluteus i kvadricepse, a rade se na jednoj nozi, pa poma\u017eu i u ispravljanju eventualnih razlika u snazi izme\u0111u nogu.<\/p>\n\n\n\n<ol>\n<li>Stanite uspravno.<\/li>\n\n\n\n<li>Napravite korak napred jednom nogom.<\/li>\n\n\n\n<li>Spu\u0161tajte se dok prednje koleno ne dostigne ugao od otprilike 90 stepeni, dok zadnje koleno ide ka podu bez dodirivanja.<\/li>\n\n\n\n<li>Odgurnite se kroz prednje stopalo nazad u po\u010detni polo\u017eaj i ponovite sa drugom nogom.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Rumunsko mrtvo dizanje na jednoj nozi<\/strong><\/h3>\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=\"Dumbbell Single Leg RDL\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/lI8-igvsnVQ?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<p>Ova varijanta radi zadnju lo\u017eu i gluteus, uz dodatni zahtev za balansom, a pogodna je i za ku\u0107ni trening bez ikakve opreme.<\/p>\n\n\n\n<ol>\n<li>Stanite na jednu nogu, drugu blago podignite od poda.<\/li>\n\n\n\n<li>Polako se naginjite trupom napred, dok istovremeno podi\u017eete slobodnu nogu iza sebe.<\/li>\n\n\n\n<li>Zadr\u017eite le\u0111a ravnim tokom celog pokreta.<\/li>\n\n\n\n<li>Vratite se u uspravan polo\u017eaj kontrolisano i ponovite, zatim promenite nogu.<\/li>\n\n\n\n<li>Mo\u017eete dodati i bu\u010dicu na jednu ruku.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Bird dog<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bird Dog Exercise\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/k2azbhhuKuM?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<p>Bird dog prvenstveno radi na stabilnosti ki\u010dme i kukova, ali posredno uklju\u010duje i zadnju lo\u017eu, pa je koristan dodatak ku\u0107nom treningu.<\/p>\n\n\n\n<ol>\n<li>Kle\u010dite na sve \u010detiri, sa \u0161akama ispod ramena i kolenima ispod kukova.<\/li>\n\n\n\n<li>Istovremeno ispru\u017eite suprotnu ruku i nogu, dok telo ostaje stabilno.<\/li>\n\n\n\n<li>Zadr\u017eite poziciju dve do tri sekunde.<\/li>\n\n\n\n<li>Vratite se u po\u010detni polo\u017eaj i ponovite sa suprotne strane.<\/li>\n<\/ol>\n\n\n\n<p>Izvor:<a href=\"https:\/\/www.physioproperth.com.au\/our-physios-7-best-posterior-chain-exercises\/\"> Physio Pro<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za zadnju lo\u017eu u teretani<\/strong><\/h2>\n\n\n\n<p>Kada je oprema dostupna, mogu\u0107e je postepeno dodavati optere\u0107enje i birati ve\u017ebe koje ciljanije rade na zadnjoj lo\u017ei.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ve\u017eba<\/strong><\/td><td><strong>\u0160ta prvenstveno radi<\/strong><\/td><td><strong>Nivo<\/strong><\/td><\/tr><tr><td>Rumunsko mrtvo dizanje<\/td><td>Zadnja lo\u017ea, gluteus, donji deo le\u0111a<\/td><td>Po\u010detnik do napredni<\/td><\/tr><tr><td>Hip thrust<\/td><td>Gluteus, zadnja lo\u017ea<\/td><td>Po\u010detnik do napredni<\/td><\/tr><tr><td>No\u017eni pregib (leg curl ma\u0161ina)<\/td><td>Izolovano zadnja lo\u017ea<\/td><td>Po\u010detnik<\/td><\/tr><tr><td>Jednonoga rumunska mrtva dizanja<\/td><td>Zadnja lo\u017ea, gluteus, balans<\/td><td>Srednji do napredni<\/td><\/tr><tr><td>Good morning<\/td><td>Zadnja lo\u017ea, donji deo le\u0111a, gluteus<\/td><td>Srednji do napredni<\/td><\/tr><tr><td>Kettlebell zamah<\/td><td>Zadnja lo\u017ea, gluteus, core<\/td><td>Srednji<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Rumunsko mrtvo dizanje<\/strong><\/h3>\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=\"687   Romanian Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6Z88b9ZR6jw?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<p><a href=\"https:\/\/fitpass.rs\/blog\/rumunsko-mrtvo-dizanje\/\">Rumunsko mrtvo dizanje<\/a> se izdvaja kao jedna od najefikasnijih ve\u017ebi za zadnju lo\u017eu, jer kombinuje istezanje mi\u0161i\u0107a pod optere\u0107enjem sa radom gluteusa i donjeg dela le\u0111a.<\/p>\n\n\n\n<ol>\n<li>Stanite uspravno sa stopalima u \u0161irini kukova, \u0161ipku ili bu\u010dice dr\u017eite ispred butina.<\/li>\n\n\n\n<li>Blago savijte kolena i zadr\u017eite ih u tom polo\u017eaju tokom celog pokreta.<\/li>\n\n\n\n<li>Iz kuka spu\u0161tajte teg niz noge, dok ose\u0107ate istezanje u zadnjoj lo\u017ei.<\/li>\n\n\n\n<li>Kada osetite granicu pokretljivosti, vratite se u uspravan polo\u017eaj guranjem kukova napred.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Hip thrust<\/strong><\/h3>\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=\"264   Hip Thrust\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/W89Ha5B357s?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<p>Hip thrust dodatno poja\u010dava aktivaciju gluteusa uz zadnju lo\u017eu i predstavlja jednu od najboljih ve\u017ebi za snagu kukova.<\/p>\n\n\n\n<ol>\n<li>Sedite na pod sa le\u0111ima oslonjenim na klupu, kolena savijena, stopala ravno na podu.<\/li>\n\n\n\n<li>Postavite \u0161ipku ili teg preko kukova.<\/li>\n\n\n\n<li>Guranjem kroz pete podignite kukove uvis, dok butine ne budu paralelne sa podom.<\/li>\n\n\n\n<li>Stisnite gluteus na vrhu, zatim polako spustite kukove nazad.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. No\u017eni pregib na spravi (leg curl)<\/strong><\/h3>\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<p>No\u017eni pregib je izolovana ve\u017eba koja direktno cilja zadnju lo\u017eu bez uklju\u010divanja gluteusa i le\u0111a, pa je pogodna za po\u010detnike koji tek u\u010de da osete rad ovog mi\u0161i\u0107a.<\/p>\n\n\n\n<ol>\n<li>Namestite se na spravu tako da jastu\u010di\u0107 bude oslonjen iznad peta.<\/li>\n\n\n\n<li>Uhvatite se za rukohvate radi stabilnosti.<\/li>\n\n\n\n<li>Savijte kolena i povucite jastu\u010di\u0107 ka sebi, kontrolisano, bez naglih trzaja.<\/li>\n\n\n\n<li>Polako vratite noge u ispru\u017eeni polo\u017eaj i ponovite.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Good morning<\/strong><\/h3>\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=\"133   Good Morning\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5GrUQNGsNf4?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<p>Good morning dodatno uklju\u010duje donji deo le\u0111a uz zadnju lo\u017eu i gluteus, pa se preporu\u010duje ve\u017eba\u010dima koji ve\u0107 imaju iskustva sa hip hinge pokretom.<\/p>\n\n\n\n<ol>\n<li>Postavite \u0161ipku na gornji deo le\u0111a, kao kod \u010du\u010dnja, i stanite u \u0161irini ramena.<\/li>\n\n\n\n<li>Blago savijte kolena i zadr\u017eite ih u tom polo\u017eaju.<\/li>\n\n\n\n<li>Iz kuka spu\u0161tajte trup napred, dok grudni ko\u0161 ne bude gotovo paralelan sa podom.<\/li>\n\n\n\n<li>Vratite se u uspravan polo\u017eaj guranjem kukova napred.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Kettlebell zamah (kettlebell swing)<\/strong><\/h3>\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=\"436   Russian Kettlebell Swing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/f3ZNTWCdo40?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<p>Kettlebell zamah je dinami\u010dna ve\u017eba koja gradi eksplozivnu snagu kukova, uz aktivaciju zadnje lo\u017ee, gluteusa i core mi\u0161i\u0107a.<\/p>\n\n\n\n<ol>\n<li>Stanite sa stopalima u \u0161irini ramena, kettlebell postavite ispred sebe na pod.<\/li>\n\n\n\n<li>Savijte kolena i uhvatite kettlebell obema rukama.<\/li>\n\n\n\n<li>Iz kuka zamahnite kettlebell unazad izme\u0111u nogu, zatim eksplozivno gurnite kukove napred i zamahnite teg do visine grudi ili iznad glave.<\/li>\n\n\n\n<li>Kontrolisano vratite kettlebell nazad izme\u0111u nogu i odmah nastavite u slede\u0107e ponavljanje.<\/li>\n<\/ol>\n\n\n\n<p>Ako trenirate noge u celini, korisno je zadnju lo\u017eu kombinovati i sa<a href=\"https:\/\/fitpass.rs\/blog\/koja-je-najbolja-vezba-za-noge-zadnjicu\/\"> ve\u017ebama za prednju lo\u017eu i gluteus<\/a>, poput<a href=\"https:\/\/fitpass.rs\/blog\/bugarski-cucanj\/\"> bugarskog \u010du\u010dnja<\/a> ili drugih<a href=\"https:\/\/fitpass.rs\/blog\/koja-je-najbolja-vezba-za-noge-zadnjicu\/\"> ve\u017ebi za zadnjicu i noge<\/a>, kako bi trening nogu bio ravnomerno raspore\u0111en.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/www.garagegymreviews.com\/posterior-chain-exercises\"> Garage Gym Reviews<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za istezanje zadnje lo\u017ee<\/strong><\/h2>\n\n\n\n<p>Istezanje zadnje lo\u017ee je podjednako va\u017eno kao i ja\u010danje, posebno za ljude koji dosta sede tokom dana, jer dugo sedenje skra\u0107uje ovaj mi\u0161i\u0107 i smanjuje pokretljivost kukova.<\/p>\n\n\n\n<p><strong>Stoje\u0107e istezanje zadnje lo\u017ee<\/strong> &#8211; korak napred sa ispru\u017eenom nogom, savijanje u kuku uz poku\u0161aj da rukama dotaknete stopalo, zadr\u017eati 30 do 60 sekundi po nozi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-4.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-4.jpeg\" alt=\"Image 4\" class=\"wp-image-25794\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-4.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-4-300x158.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-4-768x403.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Sede\u0107e istezanje<\/strong> &#8211; sede\u0107i na podu sa ispru\u017eenim nogama, blago naginjanje trupa napred uz ravna le\u0111a.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-5.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-5.jpeg\" alt=\"Image 5\" class=\"wp-image-25795\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-5.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-5-300x158.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-5-768x403.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Pas okrenut nadole (downward-facing dog)<\/strong> &#8211; jogijska pozicija koja iste\u017ee zadnju lo\u017eu, listove i gluteus istovremeno.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-6.jpeg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-6.jpeg\" alt=\"Image 6\" class=\"wp-image-25796\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-6.jpeg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-6-300x158.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/image-6-768x403.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Kod istezanja je va\u017eno da pokret bude blag i kontrolisan, bez naglih trzaja, jer nagli pokreti mogu izazvati suprotan efekat i dodatno zategnuti mi\u0161i\u0107 umesto da ga opuste.<\/p>\n\n\n\n<p>Izvor:<a href=\"https:\/\/www.healthline.com\/health\/posterior-chain\"> Healthline<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107e gre\u0161ke kod ve\u017ebanja zadnje lo\u017ee<\/strong><\/h2>\n\n\n\n<ul>\n<li><strong>Zaobljena le\u0111a tokom mrtvog dizanja i sli\u010dnih ve\u017ebi<\/strong> &#8211; umesto da optere\u0107enje preuzme zadnja lo\u017ea i gluteus, deo tereta prelazi na donji deo le\u0111a, \u0161to pove\u0107ava rizik od povrede.<\/li>\n\n\n\n<li><strong>Potpuno zaklju\u010dana kolena<\/strong> &#8211; kod ve\u017ebi poput rumunskog mrtvog dizanja, kolena treba da ostanu blago savijena tokom celog pokreta, ne potpuno ispravljena.<\/li>\n\n\n\n<li><strong>Preterano istezanje bez zagrevanja<\/strong> &#8211; istezanje hladnog mi\u0161i\u0107a, posebno uz nagle pokrete, pove\u0107ava \u0161ansu za istegnu\u0107e umesto da pobolj\u0161a fleksibilnost.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Koliko \u010desto trenirati zadnju lo\u017eu?<\/strong><\/h2>\n\n\n\n<p>Za ve\u0107inu ljudi dovoljno je direktno raditi ve\u017ebe za zadnju lo\u017eu jednom do dva puta nedeljno, uz <strong>najmanje 48 sati odmora izme\u0111u treninga iste mi\u0161i\u0107ne grupe.<\/strong> Ako se zadnja lo\u017ea indirektno aktivira i kroz druge ve\u017ebe za noge, poput \u010du\u010dnja ili mrtvog dizanja, ukupan nedeljni obim rada je i dalje dovoljan, \u010dak i bez posebnog dana isklju\u010divo posve\u0107enog ovom mi\u0161i\u0107u.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Trenirajte zadnju lo\u017eu uz Fitpass<\/strong><\/h2>\n\n\n\n<p>Bilo da vam vi\u0161e odgovara trening u teretani sa spravama i tegovima, ili kra\u0107i ku\u0107ni trening bez opreme,<a href=\"https:\/\/fitpass.rs\/\"> Fitpass<\/a> vam kroz mre\u017eu objekata i aplikaciju omogu\u0107ava da isprobate oba pristupa i prona\u0111ete ono \u0161to najbolje odgovara va\u0161em telu i rasporedu.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/fitpassgroup.com\/home?locale=sr\"><em><strong>Otvori video treninge!<\/strong><\/em><\/a><\/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>Koje su najbolje ve\u017ebe za ja\u010danje zadnje lo\u017ee?<\/strong><\/h3>\n\n\n\n<p>Rumunsko mrtvo dizanje, hip thrust i no\u017eni pregib na spravi spadaju me\u0111u najefikasnije ve\u017ebe, jer direktno aktiviraju zadnju lo\u017eu uz kontrolisano optere\u0107enje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kako da istegnem zadnju lo\u017eu kod ku\u0107e?<\/strong><\/h3>\n\n\n\n<p>Dovoljno je stoje\u0107e ili sede\u0107e istezanje zadnje lo\u017ee bez ikakve opreme, uz zadr\u017eavanje pozicije 30 do 60 sekundi po nozi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li se zadnja lo\u017ea mo\u017ee trenirati bez tegova?<\/strong><\/h3>\n\n\n\n<p>Da. Iskoraci, gluteus most rumunska mrtva dizanja na jednoj nozi sa sopstvenom te\u017einom mogu biti sasvim dovoljni, posebno za po\u010detnike.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Za\u0161to me boli zadnja lo\u017ea posle treninga?<\/strong><\/h3>\n\n\n\n<p>Blaga bolna osetljivost dan ili dva nakon treninga je normalna pojava, poznata kao odlo\u017eena mi\u0161i\u0107na bolnost. Ako bol ima o\u0161tar, iznenadan karakter tokom same ve\u017ebe, to mo\u017ee ukazivati na istegnu\u0107e i vredi prekinuti trening.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je bolje raditi zadnju lo\u017eu pre ili posle \u010du\u010dnja?<\/strong><\/h3>\n\n\n\n<p>Nema univerzalnog pravila, ali ako je zadnja lo\u017ea fokus treninga, \u010desto je korisnije raditi je na po\u010detku treninga dok ste sve\u017ei, dok se \u010du\u010danj i druge ve\u017ebe za prednju lo\u017eu mogu raditi posle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko serija i ponavljanja je dovoljno za zadnju lo\u017eu?<\/strong><\/h3>\n\n\n\n<p>Za ja\u010danje i rast mi\u0161i\u0107a obi\u010dno je dovoljno 3 do 4 serije po ve\u017ebi, sa 8 do 12 ponavljanja, uz postepeno pove\u0107anje optere\u0107enja tokom vremena.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR Zadnja lo\u017ea je jedna od onih mi\u0161i\u0107nih grupa koje se lako zapostave u treningu, jer je van vidnog polja i ne \u201egleda\u201d nas iz ogledala kao trbu\u0161njaci ili grudi. Ipak, upravo od nje u velikoj meri zavisi kako se ose\u0107amo pri tr\u010danju, \u010du\u010danju, dizanju tegova, pa i pri dugom sedenju za stolom. U nastavku [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25798,"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 zadnju lo\u017eu - ja\u010danje i istezanje kod ku\u0107e i u teretani<\/title>\n<meta name=\"description\" content=\"Ve\u017ebe za zadnju lo\u017eu za teretanu i ku\u0107u, od rumunskog mrtvog dizanja do gluteus mosta. 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