{"id":5805,"date":"2017-07-17T12:35:06","date_gmt":"2017-07-17T10:35:06","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=5805"},"modified":"2026-05-21T12:14:59","modified_gmt":"2026-05-21T10:14:59","slug":"najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani\/","title":{"rendered":"Ve\u017ebe za biceps &#8211; 12 najboljih ve\u017ebi za ja\u010de ruke"},"content":{"rendered":"\n<p>Ve\u017ebe za biceps poma\u017eu ja\u010danju ruku, pobolj\u0161avaju snagu povla\u010denja i u\u010destvuju u mnogim svakodnevnim pokretima. Mo\u017eete ih raditi kod ku\u0107e sa bu\u010dicama ili elasti\u010dnom trakom, ali i u teretani uz \u0161ipke, kablove i sprave. Za ve\u0107inu ljudi dovoljno je 1\u20133 treninga nedeljno uz fokus na pravilnu formu, kontrolisan pokret i postepeno pove\u0107avanje optere\u0107enja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to trenirati biceps?<\/strong><\/h2>\n\n\n\n<p>Ve\u017ebe za biceps nisu va\u017ene samo zbog estetike, ve\u0107 i zbog snage i funkcionalnosti ruku u svakodnevnim pokretima i treningu.<\/p>\n\n\n\n<p>Benefiti treninga bicepsa se ogledaju u:<\/p>\n\n\n\n<ul>\n<li>ja\u010danje ruku i podlaktica<\/li>\n\n\n\n<li>bolju snagu povla\u010denja i hvata<\/li>\n\n\n\n<li>pomo\u0107 kod zgibova, veslanja i drugih pull ve\u017ebi<\/li>\n\n\n\n<li>ve\u0107u stabilnost lakta i kontrolu pokreta<\/li>\n\n\n\n<li>lak\u0161e podizanje, no\u0161enje i povla\u010denje tereta u svakodnevici<\/li>\n\n\n\n<li>bolji balans razvoja gornjeg dela tela<\/li>\n\n\n\n<li>doprinos definiciji i obliku ruku<\/li>\n\n\n\n<li>podr\u0161ku performansama u drugim treninzima za gornji deo tela<\/li>\n<\/ul>\n\n\n\n<p>Najbolje rezultate obi\u010dno daje kada se trenira kao deo \u0161ire rutine koja uklju\u010duje i le\u0111a, ramena i podlaktice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje mi\u0161i\u0107e zapravo aktiviraju ve\u017ebe za biceps?<\/strong><\/h3>\n\n\n\n<p>Iako se \u010desto govori samo o \u201ebicepsu\u201c, ve\u017ebe za ruke zapravo aktiviraju vi\u0161e mi\u0161i\u0107a koji zajedno u\u010destvuju u savijanju lakta i pokretima povla\u010denja:<\/p>\n\n\n\n<ul>\n<li><strong>biceps brachii<\/strong> \u2013 glavni mi\u0161i\u0107 prednje strane nadlaktice<\/li>\n\n\n\n<li><strong>brachialis<\/strong> \u2013 nalazi se ispod bicepsa i doprinosi snazi ruke<\/li>\n\n\n\n<li><strong>brachioradialis<\/strong> \u2013 mi\u0161i\u0107 podlaktice koji u\u010destvuje u pokretima hvata i pregiba<\/li>\n\n\n\n<li><strong>mi\u0161i\u0107i podlaktice<\/strong> \u2013 poma\u017eu stabilizaciji i kontroli pokreta tokom ve\u017ebi<\/li>\n<\/ul>\n\n\n\n<p>Razli\u010dite varijacije curl ve\u017ebi mogu vi\u0161e nagla\u0161avati odre\u0111eni deo ruke u zavisnosti od hvata, ugla i opreme koju koristite.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lak\u0161e je odr\u017eati kontinuitet kada ne trenirate nasumi\u010dno<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Mnogim ljudima najve\u0107i problem nije manjak motivacije, ve\u0107 to \u0161to ne znaju odakle da krenu ili kako da organizuju treninge za razli\u010dite mi\u0161i\u0107ne grupe. Kroz <a href=\"https:\/\/fitpass.rs\/\">Fitpass<\/a> aplikaciju mo\u017eete pristupiti video treninzima i planovima razli\u010ditih nivoa koji uklju\u010duju i treninge za ruke, gornji deo tela i razvoj snage. To mo\u017ee pomo\u0107i da lak\u0161e pratite formu, odr\u017eite kontinuitet i uklopite trening u svakodnevni raspored.<\/p>\n<\/blockquote>\n\n\n\n\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\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Ve\u017ebi za biceps u teretani<\/strong><\/h2>\n\n\n\n<p>Teretana omogu\u0107ava ve\u0107i izbor opreme i lak\u0161e progresivno pove\u0107avanje optere\u0107enja, \u0161to mo\u017ee pomo\u0107i u razvoju snage i mi\u0161i\u0107ne mase bicepsa. Kombinacijom \u0161ipki, bu\u010dica, kablova i razli\u010ditih sprava mogu\u0107e je pogoditi biceps iz vi\u0161e uglova i bolje kontrolisati pokret tokom ve\u017ebanja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Barbell Curl<\/strong><\/h3>\n\n\n\n<p>Klasi\u010dna ve\u017eba za razvoj snage i mi\u0161i\u0107ne mase bicepsa, koja omogu\u0107ava rad sa ve\u0107im optere\u0107enjem nego varijacije sa bu\u010dicama.<\/p>\n\n\n\n<ul>\n<li>Stanite uspravno i uhvatite \u0161ipku pothvatom u \u0161irini ramena<\/li>\n\n\n\n<li>Ruke neka budu opru\u017eene uz telo, laktovi blizu trupa<\/li>\n\n\n\n<li>Savijajte laktove i podi\u017eite \u0161ipku ka grudima bez zamaha telom<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite \u0161ipku nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Tokom izvo\u0111enja dr\u017eite trup stabilnim i izbegavajte podizanje ramena<\/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=\"40   Barbell Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vSnNInltXbs?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>2. Dumbbell Bicep Curl<\/strong><\/h3>\n\n\n\n<ul>\n<li>Stanite uspravno sa bu\u010dicom u svakoj ruci<\/li>\n\n\n\n<li>Ruke neka budu opru\u017eene uz telo, dlanovi okrenuti napred<\/li>\n\n\n\n<li>Savijajte laktove i podi\u017eite bu\u010dice ka ramenima bez pomeranja nadlaktica<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite bu\u010dice nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Izvodite pokret kontrolisano, bez zamaha telom ili podizanja ramena<\/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=\"39   Dumbbell Bicep Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1WYPp4OulqI?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>3. Standing Biceps Cable Curl<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba odr\u017eava konstantnu tenziju na bicepsu tokom celog pokreta i odli\u010dna je za kontrolisan trening ruku.<\/p>\n\n\n\n<ul>\n<li>Stanite ispred cable ma\u0161ine i uhvatite ru\u010dku ili \u0161ipku pothvatom<\/li>\n\n\n\n<li>Laktovi neka budu blizu tela, ramena opu\u0161tena<\/li>\n\n\n\n<li>Savijajte laktove i povla\u010dite ru\u010dku ka grudima bez pomeranja nadlaktica<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako vratite ruke u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Izvodite pokret kontrolisano, bez zamaha le\u0111ima ili ramenima<\/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=\"47   Standing Biceps Cable Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jBbd9Is4pjM?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>4. Seated Palms Down Barbell Wrist Curl<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba ja\u010da mi\u0161i\u0107e podlaktice i zglobove \u0161ake, \u0161to mo\u017ee pomo\u0107i boljem hvatu i stabilnosti tokom drugih ve\u017ebi za ruke i le\u0111a.<\/p>\n\n\n\n<ul>\n<li>Sedite ili kleknite iza klupe i oslonite podlaktice na klupu<\/li>\n\n\n\n<li>\u0160ake neka budu preko ivice, dlanovi okrenuti ka podu<\/li>\n\n\n\n<li>Dr\u017eite \u0161ipku laganim do umerenim hvatom<\/li>\n\n\n\n<li>Podi\u017eite \u0161ake navi\u0161e pokretom iz ru\u010dnog zgloba<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu<\/li>\n\n\n\n<li>Polako spustite \u0161ipku nazad u po\u010detni polo\u017eaj bez 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=\"28   Seated Palms Down Barbell Wrist Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/j56JcUj1do0?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>5. Hammer Curls<\/strong><\/h3>\n\n\n\n<p>Hammer curl je odli\u010dna ve\u017eba za razvoj bicepsa, brachialisa i mi\u0161i\u0107a podlaktice, uz neutralan hvat koji je \u010desto prijatniji za zglobove.<\/p>\n\n\n\n<ul>\n<li>Stanite uspravno sa bu\u010dicom u svakoj ruci<\/li>\n\n\n\n<li>Dlanovi neka budu okrenuti jedan ka drugom tokom celog pokreta<\/li>\n\n\n\n<li>Savijajte laktove i podi\u017eite bu\u010dice ka ramenima bez pomeranja nadlaktica<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite bu\u010dice nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Izvodite pokret kontrolisano, bez zamaha telom ili ramenima<\/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=\"38   Hammer Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Veo-bzqERTs?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>6. Cross Body Hammer Curl<\/strong><\/h3>\n\n\n\n<p>Ova varijacija hammer curl ve\u017ebe dodatno aktivira brachialis i mi\u0161i\u0107e podlaktice, uz prirodan pokret preko tela.<\/p>\n\n\n\n<ul>\n<li>Stanite uspravno sa bu\u010dicom u svakoj ruci<\/li>\n\n\n\n<li>Dr\u017eite neutralan hvat, dlanovi okrenuti jedan ka drugom<\/li>\n\n\n\n<li>Podi\u017eite jednu bu\u010dicu dijagonalno preko tela ka suprotnom ramenu<\/li>\n\n\n\n<li>Lakat dr\u017eite blizu tela tokom celog pokreta<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu, pa kontrolisano spustite<\/li>\n\n\n\n<li>Ponovite pokret drugom rukom i nastavite naizmeni\u010dno<\/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=\"43   Cross Body Hammer Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/F0wmg-6S0Oc?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>7. Preacher Hammer Dumbbell Curl<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba kombinuje preacher polo\u017eaj sa hammer hvatom, \u0161to poma\u017ee izolaciji bicepsa i ja\u010danju brachialisa i podlaktice.<\/p>\n\n\n\n<ul>\n<li>Sedite (ili se naslonite, kao na snimku ispod) na preacher klupu i oslonite nadlakticu na jastuk<\/li>\n\n\n\n<li>Dr\u017eite bu\u010dicu neutralnim hvatom (dlan okrenut ka unutra)<\/li>\n\n\n\n<li>Savijajte lakat i podi\u017eite bu\u010dicu ka ramenu bez pomeranja nadlaktice<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite bu\u010dicu nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Pokret izvodite kontrolisano, bez trzaja ili pomaganja ramenom<\/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=\"363   Preacher Hammer Dumbbell Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7M57AE_f5To?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>8. Dumbbell spider curl<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba izoluje biceps i odr\u017eava konstantnu tenziju tokom pokreta, uz minimalno pomaganje ramenima i le\u0111ima.<\/p>\n\n\n\n<ul>\n<li>Lezite grudima na kosu klupu tako da ruke slobodno vise nadole<\/li>\n\n\n\n<li>Dr\u017eite bu\u010dice dlanovima okrenutim napred<\/li>\n\n\n\n<li>Savijajte laktove i podi\u017eite bu\u010dice ka ramenima bez pomeranja nadlaktica<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite bu\u010dice nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Pokret izvodite kontrolisano, bez zamaha telom<\/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=\"394   Dumbbell spider curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3OsqVUY5wu0?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>9. Concentration Curls<\/strong><\/h3>\n\n\n\n<p>Ova izolaciona ve\u017eba poma\u017ee boljoj kontroli pokreta i ja\u010dem ose\u0107aju kontrakcije bicepsa tokom izvo\u0111enja.<\/p>\n\n\n\n<ul>\n<li>Sedite na klupu i ra\u0161irite noge u \u0161irini ramena<\/li>\n\n\n\n<li>Oslonite lakat na unutra\u0161nju stranu butine<\/li>\n\n\n\n<li>Dr\u017eite bu\u010dicu opru\u017eenom rukom ka podu<\/li>\n\n\n\n<li>Savijajte lakat i podi\u017eite bu\u010dicu ka ramenu<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite bu\u010dicu nazad 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=\"41   Concentration Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/D7oJaiVjDdI?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>10. TRX Biceps Curls<\/strong><\/h3>\n\n\n\n<p>Ova ve\u017eba koristi te\u017einu tela za ja\u010danje bicepsa i stabilizatora ramena, uz dodatno anga\u017eovanje core-a tokom pokreta.<\/p>\n\n\n\n<ul>\n<li>Uhvatite TRX ru\u010dke i nagnite telo blago unazad<\/li>\n\n\n\n<li>Ruke neka budu opru\u017eene ispred tela, dlanovi okrenuti nagore<\/li>\n\n\n\n<li>Dr\u017eite telo u ravnoj liniji od glave do pete<\/li>\n\n\n\n<li>Savijajte laktove i povla\u010dite telo ka ru\u010dkama aktiviraju\u0107i biceps<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako se vratite u po\u010detni polo\u017eaj kontrolisanim pokretom<\/li>\n\n\n\n<li>Te\u017einu ve\u017ebe mo\u017eete prilagoditi promenom ugla 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=\"440   TRX Biceps Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/d8OTcNUQkTM?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>11. Chin-Up&nbsp; (zgibovi)<\/strong><\/h3>\n\n\n\n<p>Chin-up je slo\u017eena ve\u017eba koja pored le\u0111a sna\u017eno aktivira i bicepse, uz dodatno anga\u017eovanje podlaktica i core-a.<\/p>\n\n\n\n<ul>\n<li>Uhvatite \u0161ipku pothvatom, dlanovi okrenuti ka vama<\/li>\n\n\n\n<li>Ruke postavite u \u0161irini ramena ili malo u\u017ee<\/li>\n\n\n\n<li>Stegnite trbuh i dr\u017eite telo stabilnim tokom pokreta<\/li>\n\n\n\n<li>Povla\u010dite telo nagore dok brada ne pre\u0111e iznad \u0161ipke<\/li>\n\n\n\n<li>Kontrolisano se spustite nazad u po\u010detni polo\u017eaj<\/li>\n\n\n\n<li>Izbegavajte ljuljanje i zamah telom tokom izvo\u0111enja<\/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=\"96   Chin Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xWbb3SPm3hU?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>12. Drag Curl<\/strong><\/h3>\n\n\n\n<p>Drag curl je varijacija klasi\u010dnog pregiba koja dodatno nagla\u0161ava rad bicepsa uz manje uklju\u010divanja ramena i zamaha telom.<\/p>\n\n\n\n<ul>\n<li>Stanite uspravno i uhvatite \u0161ipku pothvatom u \u0161irini ramena<\/li>\n\n\n\n<li>Dr\u017eite \u0161ipku blizu tela tokom celog pokreta<\/li>\n\n\n\n<li>Povla\u010dite laktove unazad dok podi\u017eete \u0161ipku ka gornjem delu stomaka ili grudima<\/li>\n\n\n\n<li>Fokusirajte se na kontrolisano savijanje laktova i kontrakciju bicepsa<\/li>\n\n\n\n<li>Zadr\u017eite kratko kontrakciju na vrhu pokreta<\/li>\n\n\n\n<li>Polako spustite \u0161ipku nazad u po\u010detni polo\u017eaj bez zamaha telom<\/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=\"464   Drag Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gmfVQXuEkEg?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>Kako da se zagrejete pre treninga za ruke<\/strong><\/h2>\n\n\n\n<p>Pre treninga za biceps va\u017eno je pripremiti zglobove, podlaktice i mi\u0161i\u0107e ruku kako bi pokret bio stabilniji i kontrolisaniji. Dobro zagrevanje mo\u017ee pomo\u0107i boljoj aktivaciji mi\u0161i\u0107a i smanjenju rizika od preoptere\u0107enja, posebno kod ve\u017ebi sa ve\u0107im optere\u0107enjem.<\/p>\n\n\n\n<p>Pre glavnog dela treninga mo\u017eete ubaciti:<\/p>\n\n\n\n<ul>\n<li>kru\u017eenje rukama i ramenima<\/li>\n\n\n\n<li>lagane pregibe bez te\u017eine<\/li>\n\n\n\n<li>ve\u017ebe mobilnosti za ru\u010dni zglob i lakat<\/li>\n\n\n\n<li>band pull-apart sa laganom trakom<\/li>\n\n\n\n<li>5 minuta laganog kardija ili aktivacije gornjeg dela tela<\/li>\n<\/ul>\n\n\n\n<p>Cilj zagrevanja nije zamor mi\u0161i\u0107a, ve\u0107 priprema ruku i ramenog pojasa za kontrolisane pokrete tokom treninga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107e gre\u0161ke kod treninga bicepsa<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kori\u0161\u0107enje prevelikih te\u017eina<\/strong><\/h3>\n\n\n\n<p>Mnogi poku\u0161avaju da podignu ve\u0107u te\u017einu koriste\u0107i zamah tela i ramena, zbog \u010dega biceps zapravo radi manje. Kontrolisan pokret i puna amplituda \u010desto daju bolje rezultate od forsiranja optere\u0107enja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Previ\u0161e treninga za ruke<\/strong><\/h3>\n\n\n\n<p>Biceps u\u010destvuje i u mnogim ve\u017ebama za le\u0111a i povla\u010denje, pa pre\u010desto treniranje mo\u017ee ote\u017eati oporavak i napredak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Premalo fokusa na tehniku<\/strong><\/h3>\n\n\n\n<p>Ako se laktovi previ\u0161e pomeraju ili ramena preuzimaju pokret, tenzija na bicepsu postaje manja. Stabilan polo\u017eaj tela i sporije izvo\u0111enje \u010desto poma\u017eu boljoj aktivaciji mi\u0161i\u0107a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107a pitanja o ve\u017ebama za biceps<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je za rast bicepsa va\u017enija te\u017eina ili kontrola pokreta?<\/strong><\/h3>\n\n\n\n<p>Obe stvari su va\u017ene, ali po\u010detnicima je kontrola pokreta obi\u010dno korisnija od forsiranja velikih te\u017eina. Kada se ve\u017eba izvodi sporo i bez zamaha, biceps ostaje du\u017ee pod tenzijom, \u0161to mo\u017ee doprineti boljoj aktivaciji mi\u0161i\u0107a i manjem riziku od lo\u0161e tehnike.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Za\u0161to ose\u0107am podlaktice vi\u0161e nego biceps tokom treninga?<\/strong><\/h3>\n\n\n\n<p>To se \u010desto de\u0161ava kada je hvat previ\u0161e stegnut ili kada podlaktice preuzimaju ve\u0107i deo posla tokom pregiba. Problem mo\u017ee biti i prevelika te\u017eina ili nedovoljna kontrola pokreta. Smanjenje optere\u0107enja i sporije izvo\u0111enje \u010desto poma\u017eu da bolje \u201cpogodite\u201d biceps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li je dovoljno trenirati samo biceps za ve\u0107e ruke?<\/strong><\/h3>\n\n\n\n<p>Ne ba\u0161. Veliki deo nadlaktice zapravo \u010dini triceps, pa ukupni izgled ruku zavisi od razvoja vi\u0161e mi\u0161i\u0107nih grupa. Ve\u017ebe za le\u0111a, ramena i podlaktice tako\u0111e uti\u010du na snagu i izgled gornjeg dela ruke.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li su male te\u017eine dovoljne za trening bicepsa?<\/strong><\/h3>\n\n\n\n<p>Mogu biti, posebno ako se ve\u017ebe rade kontrolisano i sa dovoljnim brojem ponavljanja. Za po\u010detnike i rekreativce \u010dak i lak\u0161e bu\u010dice ili elasti\u010dne trake mogu biti efikasne za razvoj snage i ose\u0107aj rada mi\u0161i\u0107a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko \u010desto treba trenirati biceps?<\/strong><\/h3>\n\n\n\n<p>Za ve\u0107inu ljudi dovoljno je 1\u20133 treninga nedeljno uz dovoljno vremena za oporavak izme\u0111u treninga. Mi\u0161i\u0107i rastu i oporavljaju se upravo tokom odmora, a ne samo tokom samog treninga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sa kojim mi\u0161i\u0107ima je najbolje trenirati biceps?<\/strong><\/h3>\n\n\n\n<p>Biceps se naj\u010de\u0161\u0107e kombinuje sa treningom le\u0111a jer u\u010destvuje u mnogim pull ve\u017ebama poput zgibova i veslanja. Neki ljudi ga treniraju i zajedno sa ramenima ili kao deo treninga za gornji deo tela.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ve\u017ebe za biceps poma\u017eu ja\u010danju ruku, pobolj\u0161avaju snagu povla\u010denja i u\u010destvuju u mnogim svakodnevnim pokretima. Mo\u017eete ih raditi kod ku\u0107e sa bu\u010dicama ili elasti\u010dnom trakom, ali i u teretani uz \u0161ipke, kablove i sprave. Za ve\u0107inu ljudi dovoljno je 1\u20133 treninga nedeljno uz fokus na pravilnu formu, kontrolisan pokret i postepeno pove\u0107avanje optere\u0107enja. Za\u0161to trenirati [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5820,"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>12 Ve\u017ebi za biceps sa video-demonstracijom<\/title>\n<meta name=\"description\" content=\"Ve\u017ebe za biceps uz detaljna video obja\u0161njenja pravilnog izvo\u0111enja, tehnike pokreta i naj\u010de\u0161\u0107ih gre\u0161aka tokom treninga.\" \/>\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\/najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 Ve\u017ebi za biceps sa video-demonstracijom\" \/>\n<meta property=\"og:description\" content=\"Ve\u017ebe za biceps uz detaljna video obja\u0161njenja pravilnog izvo\u0111enja, tehnike pokreta i naj\u010de\u0161\u0107ih gre\u0161aka tokom treninga.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-07-17T10:35:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-21T10:14:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2017\/07\/man-preacher-curl.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-biceps-zasto-je-ovaj-deo-tela-medju-omiljenijim-za-treniranje-u-teretani\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Ve\u017ebe za biceps &#8211; 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