{"id":5687,"date":"2017-06-28T16:37:20","date_gmt":"2017-06-28T14:37:20","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=5687"},"modified":"2026-05-08T14:36:46","modified_gmt":"2026-05-08T12:36:46","slug":"najbolje-vezbe-za-ledja-u-teretani-zasto-je-ovaj-trening-neophodan","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-ledja-u-teretani-zasto-je-ovaj-trening-neophodan\/","title":{"rendered":"Ve\u017ebe za le\u0111a u teretani i kod ku\u0107e\u00a0"},"content":{"rendered":"\n<p>Ve\u017ebe za le\u0111a poma\u017eu da oja\u010date mi\u0161i\u0107e koji stabilizuju ki\u010dmu, pobolj\u0161ate dr\u017eanje i smanjite rizik od bolova. Mo\u017eete ih raditi kod ku\u0107e (plank, superman, most) ili u teretani (lat pulldown, veslanja, mrtvo dizanje), uz 2\u20133 treninga nedeljno i obavezno zagrevanje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to je bitno trenirati le\u0111a?<\/strong><\/h2>\n\n\n\n<p>Le\u0111a nisu \u201esamo jedna mi\u0161i\u0107na grupa\u201c, ve\u0107 sistem mi\u0161i\u0107a koji zajedno u\u010destvuju u dr\u017eanju tela, stabilizaciji ki\u010dme, pokretima ramena i svakodnevnim radnjama kao \u0161to su podizanje, povla\u010denje, no\u0161enje i okretanje trupa. Kada su ovi mi\u0161i\u0107i slabi ili zapostavljeni, \u010de\u0161\u0107e dolazi do lo\u0161eg dr\u017eanja, ose\u0107aja uko\u010denosti, pada performansi u drugim ve\u017ebama i ve\u0107eg rizika od bola ili preoptere\u0107enja.<\/p>\n\n\n\n<p>Redovan trening le\u0111a mo\u017ee da doprinese boljoj posturi, ja\u010doj kontroli pokreta, ve\u0107oj snazi u slo\u017eenim ve\u017ebama i stabilnijem trupu. Posebno je va\u017eno to \u0161to sna\u017ena le\u0111a ne zna\u010de samo estetski ja\u010di gornji deo tela, ve\u0107 i bolju podr\u0161ku telu u svakodnevnom \u017eivotu.<\/p>\n\n\n\n<p><strong>Izvor:<\/strong> <a href=\"https:\/\/www.healthline.com\/health\/fitness\/back-strengthening-muscles-posture\">Healthline&nbsp;<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje mi\u0161i\u0107e zapravo trenirate kada radite ve\u017ebe za le\u0111a?<\/strong><\/h3>\n\n\n\n<p><strong>Latissimus dorsi (lats)<\/strong> &#8211; veliki mi\u0161i\u0107 koji se prote\u017ee od pazuha niz bokove le\u0111a<\/p>\n\n\n\n<p><strong>Trapezius (trape)<\/strong> &#8211; prote\u017ee se od vrata do sredine le\u0111a, stabilizuje lopatice<\/p>\n\n\n\n<p><strong>Rhomboids<\/strong> &#8211; povla\u010de lopatice unazad i nadole<\/p>\n\n\n\n<p><strong>Erector spinae<\/strong> &#8211; mi\u0161i\u0107i du\u017e ki\u010dme koji odr\u017eavaju dr\u017eanje i omogu\u0107avaju saginjanje<\/p>\n\n\n\n<p><strong>Zadnje rame i stabilizatori lopatica<\/strong> \u2013 va\u017eni za dr\u017eanje, kontrolu ramenog pojasa i zdrav mehanizam pokreta<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kako da se zagrejete pre treninga le\u0111a<\/strong><\/h2>\n\n\n\n<p>Pre nego \u0161to krenete sa glavnim ve\u017ebama, korisno je da odvojite nekoliko minuta za zagrevanje i mobilnost. Time pripremate mi\u0161i\u0107e, pove\u0107avate protok krvi i smanjujete rizik od lo\u0161e tehnike i preoptere\u0107enja.<\/p>\n\n\n\n<p>Dobar uvod u trening mo\u017ee da uklju\u010di:<\/p>\n\n\n\n<ul>\n<li>kru\u017eenje rukama<br><\/li>\n\n\n\n<li>band pull-apart sa laganom trakom<br><\/li>\n\n\n\n<li>cat-cow pokret<br><\/li>\n\n\n\n<li>rotacije grudnog dela ki\u010dme<br><\/li>\n\n\n\n<li>5 do 10 minuta laganog kardija<br><\/li>\n<\/ul>\n\n\n\n<p>Cilj zagrevanja nije zamor, ve\u0107 priprema zglobova, lopatica i trupa za kontrolisane pokrete povla\u010denja i stabilizacije.<\/p>\n\n\n\n<p><strong>Izvor:<\/strong> <a href=\"https:\/\/www.tuasaude.com\/en\/back-workout\/\">Tua Sa\u00fade&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za le\u0111a kod ku\u0107e<\/strong><\/h2>\n\n\n\n<p>Dobar trening le\u0111a ne zahteva teretanu. Telesna te\u017eina i elasti\u010dna traka sasvim su dovoljni za efikasan trening, naro\u010dito za po\u010detnike ili one koji vole da ve\u017ebaju od ku\u0107e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Plank<\/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=\"1   Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9jOFmXXYgcw?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\/izdrzaji-plank-kako-ih-najbolje-izvoditi\/\"><strong>Plank<\/strong><\/a> aktivira trapezijus mi\u0161i\u0107e (koji se prote\u017eu od vrata do sredine le\u0111a) i sna\u017eno anga\u017euje jezgro tela.<\/p>\n\n\n\n<ul>\n<li>Legnite licem prema podu<\/li>\n\n\n\n<li>Oslonite se na podlaktice i prste nogu<\/li>\n\n\n\n<li>Zadr\u017eite polo\u017eaj, dr\u017ee\u0107i telo u ravnoj liniji od glave do pete<\/li>\n\n\n\n<li>Trbuh treba da bude stegnut tokom celog trajanja ve\u017ebe<\/li>\n\n\n\n<li>Po\u010dnite sa 30 sekundi i postepeno pove\u0107avajte na minutu ili vi\u0161e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Superman ve\u017eba<\/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=\"304   Superman\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LfdMBYJ8wvA?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 ve\u017eba odli\u010dno ja\u010da donja le\u0111a, gluteuse, zadnju lo\u017eu i ramena,&nbsp; bez ikakvog rekvizita.<\/p>\n\n\n\n<ul>\n<li>Legnite licem prema podu, ruke ispru\u017eene iznad glave<\/li>\n\n\n\n<li>Stegnite trbuh i gluteuse<\/li>\n\n\n\n<li>Podignite i gornji i donji deo tela \u0161to vi\u0161e mo\u017eete bez naprezanja<\/li>\n\n\n\n<li>Zadr\u017eite sekund na vrhu, pa se kontrolisano vratite<\/li>\n\n\n\n<li>Uradite 1\u20133 serije \u00d7 8\u201312 ponavljanja<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Most (Bridge)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/exercise-bridge.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/exercise-bridge.jpg\" alt=\"Exercise Bridge\" class=\"wp-image-24838\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/exercise-bridge.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/exercise-bridge-300x157.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/exercise-bridge-768x402.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<ul>\n<li>Legnite na le\u0111a, kolena savijena, stopala ravno na podu<\/li>\n\n\n\n<li>Opustite ramena i glavu, stegnite trbuh i gluteuse<\/li>\n\n\n\n<li>Podi\u017eite kukove dok telo ne napravi pravu liniju od kolena do ramena<\/li>\n\n\n\n<li>Zadr\u017eite tri duboka udaha, pa se vratite<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cat Cow (Cat Camel)<\/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=\"702   Cat Cow Cat Camel\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/WE3LKOZSF3A?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 ve\u017eba mobili\u0161e celu ki\u010dmu i idealna je i kao zagrevanje i kao oporavak.<\/p>\n\n\n\n<ul>\n<li>Postavite se na sve \u010detiri (dlanovi ispod ramena, kolena ispod kukova)<\/li>\n\n\n\n<li>Udah: spustite stomak ka podu, podignite grudi i pogled blago napred<\/li>\n\n\n\n<li>Izdah: zaokru\u017eite le\u0111a ka plafonu, uvucite stomak i spustite glavu<\/li>\n\n\n\n<li>Kre\u0107ite se polako i kontrolisano kroz oba polo\u017eaja<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulder Blade Squeeze<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23.png\"><img decoding=\"async\" loading=\"lazy\" width=\"1280\" height=\"1024\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23-1280x1024.png\" alt=\"Image 23\" class=\"wp-image-24832\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23-1280x1024.png 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23-300x240.png 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23-768x615.png 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/image-23.png 1402w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><\/figure>\n\n\n\n<p>Ova ve\u017eba ja\u010da mi\u0161i\u0107e izme\u0111u lopatica (rombaste i srednji trapez), pobolj\u0161ava dr\u017eanje i smanjuje napetost u gornjem delu le\u0111a, posebno kod osoba koje dugo sede.<\/p>\n\n\n\n<ul>\n<li>Sedite ili stojite uspravno, ruke opu\u0161tene uz telo<\/li>\n\n\n\n<li>Povucite lopatice unazad kao da poku\u0161avate da ih spojite<\/li>\n\n\n\n<li>Zadr\u017eite 3\u20135 sekundi bez podizanja ramena<\/li>\n\n\n\n<li>Polako se vratite u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Istezanje kolena prema grudima<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/knee-to-chest-stretch.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/knee-to-chest-stretch.jpg\" alt=\"Knee To Chest Stretch\" class=\"wp-image-24841\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/knee-to-chest-stretch.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/knee-to-chest-stretch-300x157.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/knee-to-chest-stretch-768x402.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<ul>\n<li>Legnite na le\u0111a, kolena savijena, stopala ravno<\/li>\n\n\n\n<li>Obema rukama privucite jedno koleno prema grudima<\/li>\n\n\n\n<li>Stegnite trbu\u0161njake i pritisnite ki\u010dmu uz pod \u2014 zadr\u017eite 5 sekundi<\/li>\n\n\n\n<li>Vratite se i ponovite sa drugom nogom, pa obema istovremeno<\/li>\n\n\n\n<li>Radite 2\u20133 ponavljanja, idealno ujutru i uve\u010de<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rotacija donjih le\u0111a u le\u017ee\u0107em polo\u017eaju<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/lying-spinal-twist-stretch.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"628\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/lying-spinal-twist-stretch.jpg\" alt=\"Lying Spinal Twist Stretch\" class=\"wp-image-24844\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/lying-spinal-twist-stretch.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/lying-spinal-twist-stretch-300x157.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/05\/lying-spinal-twist-stretch-768x402.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Odli\u010dno za mobilnost i opu\u0161tanje donjih le\u0111a.<\/p>\n\n\n\n<ul>\n<li>Legnite na le\u0111a, kolena savijena, stopala ravno<\/li>\n\n\n\n<li>Dr\u017eite ramena pritisnuta uz pod<\/li>\n\n\n\n<li>Polako prevalite svinuta kolena na jednu stranu<\/li>\n\n\n\n<li>Zadr\u017eite 5\u201310 sekundi, vratite se i ponovite na drugu stranu<\/li>\n\n\n\n<li>Radite 2\u20133 ponavljanja na svaku stranu<\/li>\n<\/ul>\n\n\n\n<p><em>Izvori:<\/em><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/back-pain\/art-20546859\"><em>&nbsp;<\/em><\/a><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/back-pain\/art-20546859\"><em>Mayo Clinic&nbsp;<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.tuasaude.com\/en\/back-workout\/\"><em>Tua Saude&nbsp;<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/health\/fitness\/back-strengthening-muscles-posture\"><em>&nbsp;<\/em><em>Healthline&nbsp;<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p>Ako vam je lak\u0161e da ve\u017ebate uz vo\u0111stvo, ne morate sami da sastavljate trening.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Uz <a href=\"https:\/\/fitpass.rs\/\">Fitpass<\/a> aplikaciju imate pristup planovima treninga razli\u010ditih nivoa:&nbsp; od po\u010detni\u010dkih do naprednijih, koji ve\u0107 uklju\u010duju ve\u017ebe za le\u0111a kao deo \u0161ire rutine.<\/p>\n\n\n\n<p>Na taj na\u010din lak\u0161e mo\u017eete da uklopite ove ve\u017ebe u celokupan trening, bez dileme \u0161ta, kada i koliko raditi.<\/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>Otvori video treninge!<\/em><\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za le\u0111a u teretani<\/strong><\/h2>\n\n\n\n<p>Teretana pru\u017ea pristup spravama i tegovima koji vam omogu\u0107avaju da progresivno pove\u0107avate optere\u0107enje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lat pulldown&nbsp;<\/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=\"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<p>Jedna od temeljnih ve\u017ebi za latissimus dorsi i odli\u010dna po\u010detna ta\u010dka za po\u010detnike.<\/p>\n\n\n\n<ul>\n<li>Sedite licem prema spravi i postavite jastu\u010di\u0107 da dodiruje butine<\/li>\n\n\n\n<li>Uhvatite \u0161ipku ne\u0161to \u0161ire od \u0161irine ramena<\/li>\n\n\n\n<li>Povla\u010dite \u0161ipku prema grudima, savijaju\u0107i laktove i usmeravaju\u0107i ih prema podu<\/li>\n\n\n\n<li>Torzo treba da bude ravan &#8211; ne ljuljajte se napred-nazad<\/li>\n\n\n\n<li>Aktivirajte gornja i srednja le\u0111a tokom celog pokreta<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Veslanje s kablom (Seated cable row)<\/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=\"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<p>Ova ve\u017eba odli\u010dno cilja lopati\u010dne mi\u0161i\u0107e gornjeg dela le\u0111a, kao i bicepse.<\/p>\n\n\n\n<ul>\n<li>Sednite na spravu za veslanje, stopala na podlozi, kolena blago savijena<\/li>\n\n\n\n<li>Le\u0111a ravna, trbuh stegnut<\/li>\n\n\n\n<li>Povucite ru\u010dicu prema donjem trbuhu, trude\u0107i se da lopatice dovedete jedna prema drugoj<\/li>\n\n\n\n<li>Vratite se kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Veslanje jednom rukom s bu\u010dicom (One-arm dumbbell row)<\/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=\"198   One Arm Dumbbell Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/nn5D513HudA?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>Odli\u010dno za latissimus dorsi, trapezijus i deltoid, kao i za ispravljanje mi\u0161i\u0107nih neravnote\u017ea izme\u0111u leve i desne strane.<\/p>\n\n\n\n<ul>\n<li>Oslonite jedno koleno i ruku (iste strane tela) na klupu<\/li>\n\n\n\n<li>Drugom rukom dr\u017eite bu\u010dicu<\/li>\n\n\n\n<li>Aktivirajte jezgro, pa savijanjem lakta podi\u017eite bu\u010dicu prema pazuhu<\/li>\n\n\n\n<li>Zavr\u0161ite sve ponavljanja na jednoj strani pre nego \u0161to promenite<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Veslanje sa \u0161ipkom u pretklonu (Bent-over barbell row)<\/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=\"200   Bent Over Barbell Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0Bdtu-HVhXk?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>Kori\u0161\u0107enjem hvata odozgo (pronated) akcenat je na gornjem delu le\u0111a; hvatom odozdo (supinated) vi\u0161e se aktiviraju lats i bicepsi.<\/p>\n\n\n\n<ul>\n<li>Stanite stopalima u \u0161irini ramena i savijte se u kukovima &#8211; le\u0111a ravna, \u0161ipka ispred vas<\/li>\n\n\n\n<li>Dr\u017eite \u0161ipku u \u0161irini ramena<\/li>\n\n\n\n<li>Savijanjem laktova privla\u010dite \u0161ipku prema stomaku<\/li>\n\n\n\n<li>Vratite kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T-bar Row (landmine veslanje)<\/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=\"196   T Bar Row with Handle\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/A3-4-uVj-Pg?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 ve\u017eba sna\u017eno aktivira lats mi\u0161i\u0107e, uz manji pritisak na donja le\u0111a nego kod klasi\u010dnog veslanja.<\/p>\n\n\n\n<ul>\n<li>Pri\u010dvrstite \u0161ipku za landmine nosa\u010d<\/li>\n\n\n\n<li>Stanite iznad \u0161ipke i savijte kolena, le\u0111a ravna<\/li>\n\n\n\n<li>Dr\u017eite trbuh stegnut tokom celog pokreta<\/li>\n\n\n\n<li>Privla\u010dite \u0161ipku prema grudima ose\u0107aju\u0107i kako se lopatice zatvaraju<\/li>\n\n\n\n<li>Vratite u po\u010detni polo\u017eaj kontrolisanim pokretom<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Upright Row (veslanje u stoje\u0107em polo\u017eaju)<\/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=\"60   Upright Barbell Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Qhv9nKAMWGw?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>Uglavnom cilja trapezijus i deltoidne mi\u0161i\u0107e. Mo\u017ee se izvoditi i na kabel spravi.<\/p>\n\n\n\n<ul>\n<li>Uhvatite \u0161ipku uskim ili \u0161irim hvatom (zavisno od plana treninga)<\/li>\n\n\n\n<li>Stanite uspravno<\/li>\n\n\n\n<li>Podi\u017eite \u0161ipku prema bradi, vode\u0107i pokret laktovima navi\u0161e<\/li>\n\n\n\n<li>Vratite kontrolisano dole i ponovite<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pull-up i assisted pull-up (zgibovi)<\/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=\"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<p>Jedna od najefikasnijih ve\u017ebi za lats i bicepse, dostupna u svim nivoima zahtevnosti. Asistovana varijanta radi se na spravi u kojoj kleknete na podlogu koja preuzima deo telesne te\u017eine.<\/p>\n\n\n\n<ul>\n<li>Uhvatite \u0161ipku ne\u0161to \u0161ire od ramena<\/li>\n\n\n\n<li>Stegnite trbuh i ispravite noge<\/li>\n\n\n\n<li>Anga\u017eujte le\u0111ne mi\u0161i\u0107e da podignete telo dok brada ne pre\u0111e iznad \u0161ipke<\/li>\n\n\n\n<li>Spustite se kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mrtvo dizanje (Deadlift)<\/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=\"131   Barbell Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aoNdSJpzcko?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>Mrtvo dizanje anga\u017euje ceo zadnji lanac \u2014 od gornjeg dela le\u0111a do listova \u2014 i dozvoljava podizanje najve\u0107ih te\u017eina od svih le\u0111nih ve\u017ebi.<\/p>\n\n\n\n<ul>\n<li>Stanite iza \u0161ipke, stopala u \u0161irini ramena<\/li>\n\n\n\n<li>Savijte se u kukovima i kolenima i uhvatite \u0161ipku hvatom u \u0161irini ramena<\/li>\n\n\n\n<li>Le\u0111a ravna, pogled na pod ispred vas<\/li>\n\n\n\n<li>Gurnite kroz stopala i podignite se do uspravnog polo\u017eaja, zadr\u017eavaju\u0107i \u0161ipku \u0161to bli\u017ee telu<\/li>\n\n\n\n<li>Vratite je kontrolisano na pod<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Renegade Row<\/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=\"419   Renegade Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pyI_2dVN4FY?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 ve\u017eba kombinuje plank i veslanje \u2014 istovremeno ja\u010da le\u0111a i gradi \u010deli\u010dno jezgro.<\/p>\n\n\n\n<ul>\n<li>Zauzmite polo\u017eaj skleka, sa bu\u010dicom u svakoj ruci<\/li>\n\n\n\n<li>Telo u ravnoj liniji, jezgro stegnuto tokom celog pokreta<\/li>\n\n\n\n<li>Veslajte jednom rukom, podi\u017eu\u0107i lakat prema plafonu<\/li>\n\n\n\n<li>Dr\u017eite kukove mirne i kvadratne prema podu<\/li>\n\n\n\n<li>Zamenite ruke i ponovite<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cable Rope Rear Delt Rows<\/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=\"92   Cable Rope Rear Delt Rows\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/21wBHAr-ATI?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 ve\u017eba ciljano aktivira zadnje rame, rombaste mi\u0161i\u0107e i srednji deo le\u0111a, \u0161to je posebno va\u017eno za stabilnost lopatica i pravilno dr\u017eanje.<\/p>\n\n\n\n<ul>\n<li>Stanite ispred cable ma\u0161ine sa u\u017eetom pode\u0161enim u visini grudi<\/li>\n\n\n\n<li>Uhvatite u\u017ee obema rukama i napravite mali korak unazad<\/li>\n\n\n\n<li>Povla\u010dite u\u017ee ka licu ili gornjem delu grudi, \u0161ire\u0107i laktove u stranu<\/li>\n\n\n\n<li>Fokusirajte se na spajanje lopatica, ne samo na povla\u010denje rukama<\/li>\n\n\n\n<li>Polako vratite u po\u010detni polo\u017eaj bez gubitka kontrole<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Reverse Machine Flyes<\/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=\"74   Reverse Machine Flyes\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/TLsEDjGxCy8?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 ve\u017eba cilja romboidne mi\u0161i\u0107e, zadnji deltoid i donji trapezijus \u2014 klju\u010dne mi\u0161i\u0107e za zdravo dr\u017eanje tela.<\/p>\n\n\n\n<ul>\n<li>Sednite na spravu licem prema jastutu i oslonite grudi<\/li>\n\n\n\n<li>Dr\u017eite ru\u010dice ispred sebe<\/li>\n\n\n\n<li>Ra\u0161irite ruke u stranu dok ne osetite kontrakciju le\u0111nih mi\u0161i\u0107a<\/li>\n\n\n\n<li>Vratite se kontrolisano u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dumbbell Shrug (sleganje ramenima s bu\u010dicama)<\/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=\"204   Dumbbell Shrug\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6n-3cQEwb8c?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 ve\u017eba izoluje trapezijus mi\u0161i\u0107e i daje vidljiv oblik gornjem delu le\u0111a. Mo\u017ee se izvoditi i sa \u0161ipkom ili trap \u0161ipkom za ve\u0107e optere\u0107enje.<\/p>\n\n\n\n<ul>\n<li>Dr\u017eite bu\u010dicu u svakoj ruci i stanite uspravno<\/li>\n\n\n\n<li>Podi\u017eite ramena pravo prema u\u0161ima kroz pun opseg pokreta<\/li>\n\n\n\n<li>Zadr\u017eite 2\u20133 sekunde na vrhu<\/li>\n\n\n\n<li>Kontrolisano spustite ramena u po\u010detni polo\u017eaj<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Primeri ve\u017ebi po nivoima&nbsp;<\/strong><\/h2>\n\n\n\n<p>Pregled ve\u017ebi i mi\u0161i\u0107nih grupa zasnovan je na informacijama sa sajta <a href=\"https:\/\/www.tuasaude.com\/en\/back-workout\/\">Tua Sa\u00fade<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ve\u017eba<\/strong><\/td><td><strong>Oprema<\/strong><\/td><td><strong>Ciljani mi\u0161i\u0107i<\/strong><\/td><td><strong>Nivo<\/strong><\/td><\/tr><tr><td>Lat pulldown<\/td><td>Cable ma\u0161ina<\/td><td>Latissimus dorsi<\/td><td>Po\u010detni<\/td><\/tr><tr><td>High row ma\u0161ina<\/td><td>Ma\u0161ina<\/td><td>Latissimus dorsi, donja le\u0111a<\/td><td>Po\u010detni<\/td><\/tr><tr><td>Bent-over row (\u0161ipka)<\/td><td>\u0160ipka<\/td><td>Srednji trapez, latovi, infraspinatus<\/td><td>Srednji<\/td><\/tr><tr><td>Landmine row<\/td><td>\u0160ipka + nosa\u010d<\/td><td>Latovi, rombasti mi\u0161i\u0107i, trapez<\/td><td>Srednji<\/td><\/tr><tr><td>Upright row (\u0161ipka)<\/td><td>\u0160ipka<\/td><td>Trapez, deltoidi<\/td><td>Srednji<\/td><\/tr><tr><td>Jednoru\u010dno veslanje bu\u010dicom<\/td><td>Bu\u010dica<\/td><td>Latovi, trapez, deltoidi<\/td><td>Po\u010detni<\/td><\/tr><tr><td>Cable pullover<\/td><td>Cable ma\u0161ina<\/td><td>Latissimus dorsi<\/td><td>Srednji<\/td><\/tr><tr><td>Reverse fly (ma\u0161ina)<\/td><td>Ma\u0161ina<\/td><td>Rombasti mi\u0161i\u0107i, zadnje rame, trapez<\/td><td>Po\u010detni<\/td><\/tr><tr><td>Zgibovi (pull-up)<\/td><td>\u0160ipka za zgibove<\/td><td>Latovi, biceps<\/td><td>Napredni<\/td><\/tr><tr><td>Assisted pull-up<\/td><td>Ma\u0161ina<\/td><td>Latovi, biceps<\/td><td>Po\u010detni<\/td><\/tr><tr><td>Seated cable row<\/td><td>Cable ma\u0161ina<\/td><td>Mi\u0161i\u0107i lopatica, biceps<\/td><td>Po\u010detni<\/td><\/tr><tr><td>Plank<\/td><td>Sopstvena te\u017eina<\/td><td>Trapez, core<\/td><td>Po\u010detni<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Da li ve\u017ebe za le\u0111a poma\u017eu kod bolova u le\u0111ima?<\/strong><\/h2>\n\n\n\n<p>U mnogim slu\u010dajevima, pravilno izabrane ve\u017ebe mogu pomo\u0107i u ja\u010danju mi\u0161i\u0107a koji podr\u017eavaju ki\u010dmu, pobolj\u0161anju pokretljivosti i smanjenju ose\u0107aja uko\u010denosti. Ipak, nije svaka ve\u017eba dobar izbor za svako stanje.<\/p>\n\n\n\n<p>Kod postoje\u0107eg bola, povrede, trnjenja, \u0161irenja bola niz nogu ili dugotrajnih tegoba, va\u017eno je prvo razgovarati sa lekarom, fizioterapeutom ili drugim stru\u010dnjakom. Blage ve\u017ebe stabilizacije, mobilnosti i posturalne kontrole \u010desto su sigurniji prvi korak od te\u0161kih ve\u017ebi sa optere\u0107enjem.<\/p>\n\n\n\n<p><strong>Izvor:<\/strong> <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/lower-back-exercises\">Healthline<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kako da lak\u0161e ostanete dosledni treningu<\/strong><\/h3>\n\n\n\n<p>Najva\u017enija stvar kod treninga le\u0111a nije da radite \u201csavr\u0161ene\u201d ve\u017ebe, ve\u0107 da prona\u0111ete na\u010din da budete dosledni.<\/p>\n\n\n\n<p>Nekome vi\u0161e prija trening kod ku\u0107e, nekome teretana, a nekome kombinacija razli\u010ditih aktivnostic- i sve je to u redu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Upravo zato Fitpass funkcioni\u0161e kao wellness partner u zdravijem na\u010dinu \u017eivota: omogu\u0107ava vam da isprobate razli\u010dite treninge, prona\u0111ete ono \u0161to vam odgovara i uklopite kretanje u svakodnevicu, bez pritiska i rigidnih pravila.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107a pitanja o ve\u017ebama za le\u0111a<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko \u010desto treba raditi ve\u017ebe za le\u0111a?<\/strong><\/h3>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva, trening le\u0111a mo\u017ee da se radi <strong>1 do 3 puta nedeljno<\/strong>, u zavisnosti od iskustva, ukupnog plana treninga, intenziteta i oporavka. Ako radite ja\u010di trening sa ve\u0107im optere\u0107enjem, korisno je da ostavite makar <strong>48 sati izme\u0111u intenzivnih sesija<\/strong> za le\u0111a. (<strong>Izvor<\/strong>: <a href=\"https:\/\/www.tuasaude.com\/en\/back-workout\/\">Tua Saude<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje su najbolje ve\u017ebe za le\u0111a?<\/strong><\/h3>\n\n\n\n<p>Najbolje ve\u017ebe za le\u0111a zavise od nivoa iskustva i cilja, ali se me\u0111u najpoznatije ubrajaju lat pulldown, seated row, jednoru\u010dno veslanje bu\u010dicom, bent-over row, pull-up, plank, superman i ve\u017ebe sa elasti\u010dnom trakom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li mogu da radim ve\u017ebe za le\u0111a kod ku\u0107e bez opreme?<\/strong><\/h3>\n\n\n\n<p>Da. Kod ku\u0107e se mogu raditi plank, superman, reverse snow angel, mobilnost za grudni i lumbalni deo le\u0111a, kao i ve\u017ebe sa elasti\u010dnom trakom poput band pull-apart.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li ve\u017ebe za le\u0111a popravljaju dr\u017eanje?<\/strong><\/h3>\n\n\n\n<p>Mogu da pomognu. Ja\u010danje mi\u0161i\u0107a le\u0111a, stabilizatora lopatica i core-a \u010desto doprinosi boljoj posturi, boljoj kontroli ramenog pojasa i ve\u0107oj stabilnosti ki\u010dme.&nbsp; (<strong>Izvor<\/strong>: <a href=\"https:\/\/www.tuasaude.com\/en\/back-workout\/\">Tua Saude<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li su zgibovi obavezni za jak trening le\u0111a?<\/strong><\/h3>\n\n\n\n<p>Nisu obavezni, ali su veoma efikasni. Ako jo\u0161 ne mo\u017eete da uradite zgib, dobar prelaz su assisted pull-up, lat pulldown i razli\u010dite row varijacije.<\/p>\n\n\n\n<p><strong>Napomena<br><\/strong>Ovaj tekst ima informativni karakter i namenjen je op\u0161tem upoznavanju sa ve\u017ebama za le\u0111a. U slu\u010daju bolova, povreda ili nedoumica, najbolje je da se pre po\u010detka ve\u017ebanja posavetujete sa stru\u010dnim licem.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ve\u017ebe za le\u0111a poma\u017eu da oja\u010date mi\u0161i\u0107e koji stabilizuju ki\u010dmu, pobolj\u0161ate dr\u017eanje i smanjite rizik od bolova. Mo\u017eete ih raditi kod ku\u0107e (plank, superman, most) ili u teretani (lat pulldown, veslanja, mrtvo dizanje), uz 2\u20133 treninga nedeljno i obavezno zagrevanje. Za\u0161to je bitno trenirati le\u0111a? Le\u0111a nisu \u201esamo jedna mi\u0161i\u0107na grupa\u201c, ve\u0107 sistem mi\u0161i\u0107a koji [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5697,"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 le\u0111a u teretani i kod ku\u0107e\u00a0 | Fitpass<\/title>\n<meta name=\"description\" content=\"Ve\u017ebe za le\u0111a kod ku\u0107e i u teretani: najbolje ve\u017ebe za ja\u010danje le\u0111a, pravilno dr\u017eanje, stabilnost ki\u010dme i smanjenje bolova.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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