{"id":7073,"date":"2018-04-24T16:25:47","date_gmt":"2018-04-24T14:25:47","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=7073"},"modified":"2026-06-30T09:15:35","modified_gmt":"2026-06-30T07:15:35","slug":"najbolje-vezbe-za-triceps-zasto-je-ovaj-trening-neizostavan","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-triceps-zasto-je-ovaj-trening-neizostavan\/","title":{"rendered":"Ve\u017ebe za triceps &#8211; kod ku\u0107e i u teretani"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>TL;DR\u00a0<\/strong><\/h2>\n\n\n\n<p><em>Ve\u017ebe za triceps poma\u017eu da izgradite ja\u010de, definisanije ruke i pobolj\u0161ate performanse u gotovo svim potisnim pokretima. Evo kratkog pregleda:<\/em><\/p>\n\n\n\n<ul>\n<li><strong><em>Kod ku\u0107e:<\/em><\/strong><em> propadanja na klupi, dijamantni sklekovi, ekstenzija iznad glave sa bu\u010dicom, zano\u0161enje ruke unazad<\/em><\/li>\n\n\n\n<li><strong><em>U teretani:<\/em><\/strong><em> triceps potisak sa konopcem, potisak sa \u010dela, potisak uskim hvatom, ekstenzija iznad glave na kablu, propadanja na paralelnim \u0161ipkama<\/em><\/li>\n\n\n\n<li><strong><em>Frekvencija:<\/em><\/strong><em> 2-3 puta nedeljno uz obavezno zagrevanje laktova<\/em><\/li>\n\n\n\n<li><strong><em>Klju\u010d napretka:<\/em><\/strong><em> pravilna tehnika i postepeno pove\u0107avanje optere\u0107enja<\/em><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to je bitan trening tricepsa?<\/strong><\/h2>\n\n\n\n<p>Triceps \u010dini otprilike dve tre\u0107ine ukupnog volumena nadlaktice. Dok biceps dobija svu pa\u017enju, upravo triceps je mi\u0161i\u0107 koji definisanoj ruci daje obim i oblik otpozadi. Ako su va\u0161 cilj ja\u010de, punije ili definisanije ruke &#8211; bez treninga tricepsa nema rezultata.<\/p>\n\n\n\n<p>Pored estetike, triceps je klju\u010dan za sve potisne pokrete. Sklekovi, bench press, potisak iznad glave &#8211; sve ove ve\u017ebe direktno zavise od snage tricepsa. Slab triceps zna\u010di slabije performanse u tim pokretima, bez obzira koliko su jaka prsa ili ramena.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje mi\u0161i\u0107e aktiviraju ve\u017ebe za triceps?<\/strong><\/h3>\n\n\n\n<p>Triceps brachii se sastoji od tri glave, \u0161to mu je i dalo ime:<\/p>\n\n\n\n<p><strong>Duga glava (long head)<\/strong> &#8211; prote\u017ee se od lopatice do lakta, jedina glava koja prelazi oba zgloba (rame i lakat). Aktivira se posebno u ve\u017ebama gde je ruka iznad glave, poput overhead extensiona.<\/p>\n\n\n\n<p><strong>Lateralna glava (lateral head)<\/strong> &#8211; nalazi se sa spoljne strane nadlaktice i daje tricepsu onaj karakteristi\u010dni izgled &#8220;potkovice&#8221; kod tanje masno\u0107e. Najvidljiviji deo tricepsa.<\/p>\n\n\n\n<p><strong>Medijalna glava (medial head)<\/strong> &#8211; sme\u0161tena ispod ostale dve, aktivna je u gotovo svim pokretima ekstenzije lakta.<\/p>\n\n\n\n<p>Za potpun razvoj tricepsa potrebno je uklju\u010diti ve\u017ebe koje ciljaju sve tri glave.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kako se zagrejati pre treninga tricepsa<\/strong><\/h3>\n\n\n\n<p>Pre nego \u0161to krenete sa ve\u017ebama za triceps, zagrevanje je osnova. Lakat je zglob koji ne voli hladno\u0107u i nagla optere\u0107enja, pa nekoliko minuta pripreme smanjuje rizik od neprijatnih ose\u0107aja i prenaprezanja.<\/p>\n\n\n\n<p>Dobar uvod mo\u017ee da uklju\u010di:<\/p>\n\n\n\n<ul>\n<li>kru\u017eenje rukama u oba smera (<strong>30 sekundi<\/strong>)<\/li>\n\n\n\n<li>band pushdown sa laganom elasti\u010dnom trakom: <strong>2\u00d715 ponavljanja<\/strong><\/li>\n\n\n\n<li>overhead triceps stretch:<strong> 20\u201330 sekundi po ruci<\/strong><\/li>\n\n\n\n<li>5 minuta laganog kardija po izboru, kako bi se kardiovaskularni sistem pripremio<\/li>\n<\/ul>\n\n\n\n<p>Cilj zagrevanja nije zamor, ve\u0107 priprema zgloba lakta, ramenog pojasa i mi\u0161i\u0107nih vlakana za kontrolisane pokrete ekstenzije.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Najbolje ve\u017ebe za triceps kod ku\u0107e<\/strong><\/h2>\n\n\n\n<p>Dobar trening tricepsa ne zahteva ni teretanu ni skupu opremu. Sopstvena te\u017eina i eventualno par bu\u010dica sasvim su dovoljni za efikasan trening, naro\u010dito ako je tehnika ispravna.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Propadanja za triceps&nbsp; (Dips)<\/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=\"How to do a Triceps Dip on a Chair at Home\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rjdpMVtMehw?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>Propadanja su verovatno najefikasnija ve\u017eba za triceps bez tegova. Mogu se raditi na klupi, stolici, stepu &#8211; na svemu \u0161to je stabilno i otprilike u visini kolena ili malo vi\u0161e.<\/p>\n\n\n\n<p>Kako se rade:<\/p>\n\n\n\n<ul>\n<li>Oslonite dlanove na ivicu stolice ili klupe, prsti okrenuti napred<\/li>\n\n\n\n<li>Noge ispru\u017eite ispred sebe (te\u017ee) ili savijte pod uglom od 90 stepeni (lak\u0161e)<\/li>\n\n\n\n<li>Spu\u0161tajte telo kontrolisano savijanjem laktova dok nadlaktice ne budu otprilike paralelne sa podom<\/li>\n\n\n\n<li>Iz donje pozicije gurajte se nagore do skoro punog opru\u017eanja laktova<\/li>\n\n\n\n<li>Laktovi idu unazad, ne u stranu<\/li>\n<\/ul>\n\n\n\n<p>Gre\u0161ka koju treba izbegavati: suvi\u0161e napred nagnuta klupa ili previ\u0161e \u0161iroko raspore\u0111ene ruke &#8211; oba smanjuju aktivaciju tricepsa i pove\u0107avaju pritisak na rameni zglob.<\/p>\n\n\n\n<p>Za napredniju varijantu mo\u017eete staviti tegove na krilo ili koristiti dve klupe (noge i ruke na odvojenoj povr\u0161ini).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Diamond sklekovi&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=\"236   Push Up   Close Triceps Position\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/2R6OCkN3iRo?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>Diamond sklekovi su varijacija klasi\u010dnog skleka gde se dlanovi postavljaju bli\u017ee jedan drugom, formiraju\u0107i trougao (ili dijamant) od pal\u010deva i ka\u017eiprsta. Ovaj polo\u017eaj direktno preme\u0161ta fokus sa grudi na triceps.<\/p>\n\n\n\n<p>Kako se rade:<\/p>\n\n\n\n<ul>\n<li>Zauzmite poziciju za sklek<\/li>\n\n\n\n<li>Dlanove postavite ispod grudne kosti, pal\u010devi i ka\u017eiprsti se skoro dodiruju<\/li>\n\n\n\n<li>Telo u ravnoj liniji od glave do pete, stomak stegnut<\/li>\n\n\n\n<li>Spu\u0161tajte se kontrolisano, laktovi idu uz telo (ne u stranu)<\/li>\n\n\n\n<li>Gurnite se nazad do skoro punog opru\u017eanja<\/li>\n<\/ul>\n\n\n\n<p>Za po\u010detnike: radite iz polo\u017eaja sa kolenima na podu dok ne steknete dovoljno snage za punu verziju.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Overhead triceps extension sa bu\u010dicom kod ku\u0107e<\/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 Overhead Triceps Extension\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YM8iX9BJWjA?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>Ovo je jedna od retkih ku\u0107nih ve\u017ebi koja direktno targetira dugu glavu tricepsa &#8211; deo koji se najte\u017ee aktivira i koji je klju\u010dan za obim nadlaktice.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Sedite na stolicu ili stanite uspravno<\/li>\n\n\n\n<li>Jednu bu\u010dicu dr\u017eite obema rukama (ili po jednu u svakoj ruci)<\/li>\n\n\n\n<li>Podignite ruke iznad glave, laktovi usmereni ka plafonu<\/li>\n\n\n\n<li>Savijajte laktove spu\u0161taju\u0107i bu\u010dicu iza glave &#8211; do ugla od oko 90 stepeni<\/li>\n\n\n\n<li>Iz te pozicije vra\u0107ajte ruke nagore do skoro punog opru\u017eanja<\/li>\n\n\n\n<li>Laktovi moraju ostati mirni tokom celog pokreta &#8211; ne smeju i\u0107i u stranu<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Triceps kickback sa 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=\"Dumbbell Kickback\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ShCYaoHmWmk?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>Ovo je izolaciona ve\u017eba koja odli\u010dno funkcioni\u0161e i kod ku\u0107e sa lak\u0161im bu\u010dicama.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Oslonite se jednom rukom i kolenom na klupu ili stolicu<\/li>\n\n\n\n<li>Nadlaktica druge ruke paralelna je sa podom, lakat savijen pod 90 stepeni<\/li>\n\n\n\n<li>Iz te pozicije opru\u017eajte lakat dok ruka ne bude skoro potpuno ispru\u017eena iza vas<\/li>\n\n\n\n<li>Zadr\u017eite sekund na vrhu i kontrolisano se vra\u0107ajte<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ve\u017ebe za triceps bez tegova<\/strong><\/h3>\n\n\n\n<p>Ako nemate nikakvu opremu, ne morate odustati od treninga tricepsa. Ve\u017ebe sa sopstvenom te\u017einom mogu biti iznena\u0111uju\u0107e zahtevne kada se rade pravilno i sa dovoljnim volumenom.<\/p>\n\n\n\n<p>Pored propadanja i diamond sklekova, u trening bez tegova mo\u017eete uklopiti i:<\/p>\n\n\n\n<ol>\n<li><strong>Decline push-ups<\/strong> (sklekovi sa nogama na visini) &#8211; pove\u0107avaju optere\u0107enje na gornji deo grudi i triceps.<\/li>\n<\/ol>\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=\"How To Do A Decline Push Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QBlYp-EwHlo?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<ol start=\"2\">\n<li><strong>Pike push-ups<\/strong> &#8211; iz pozicije obrnutog V, spu\u0161tate glavu prema podu, \u0161to aktivira ramena i triceps.<\/li>\n<\/ol>\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=\"Pike Pushup\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x7_I5SUAd00?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>Klju\u010d ve\u017ebi bez tegova je u progresiji: pove\u0107avajte broj ponavljanja, tempo, dodajte pauze ili prelazite na te\u017ee varijacije kada standardne vi\u0161e ne pru\u017eaju dovoljno stimulansa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ve\u017ebe za triceps u teretani<\/strong><\/h2>\n\n\n\n<p>Teretana pru\u017ea pristup spravama i slobodnim tegovima koji omogu\u0107avaju precizno ciljanje svih glava tricepsa i postepeno pove\u0107avanje optere\u0107enja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Cable pushdown (potiskivanje konopca ili \u0161ipke na kablu)<\/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=\"239   Triceps Pushdown\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jVkT6VYqFYk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Ovo je jedna od najpopularnijih izolacionih ve\u017ebi za triceps u teretani i odli\u010dna za zavr\u0161ni deo treninga.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Stanite ispred cable ma\u0161ine, pode\u0161ene u gornju poziciju<\/li>\n\n\n\n<li>Uhvatite konopac (ili \u0161ipku) objema rukama<\/li>\n\n\n\n<li>Laktovi uz telo, nadlaktice fiksirane i mirne<\/li>\n\n\n\n<li>Potiskujte konopac prema dole dok laktovi ne budu skoro potpuno opru\u017eeni<\/li>\n\n\n\n<li>Na dnu pokreta lagano ra\u0161irite krajeve konopca i zadr\u017eite sekund<\/li>\n\n\n\n<li>Kontrolisano vra\u0107ajte ruke nagore<\/li>\n<\/ul>\n\n\n\n<p>Verzija sa konopcem pru\u017ea ve\u0107u slobodu kretanja i bolju kontrakciju na kraju pokreta. Verzija sa ravnom ili EZ \u0161ipkom dozvoljava ne\u0161to ve\u0107e optere\u0107enje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Potisak sa \u010dela (Skull crushers)<\/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=\"243   Lying Triceps Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YNmQ1qB87tM?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>Skull crushers su jedna od najefikasnijih ve\u017ebi za triceps, posebno za dugu i medijalnu glavu.<\/p>\n\n\n\n<p>Kako se rade:<\/p>\n\n\n\n<ul>\n<li>Legnite na ben\u010d klupu, \u0161ipka (EZ ili ravna) u rukama iznad grudi, laktovi skoro sasvim opru\u017eeni<\/li>\n\n\n\n<li>Kontrolisano savijajte laktove spu\u0161taju\u0107i \u0161ipku prema \u010delu (odatle i naziv) ili malo iza glave<\/li>\n\n\n\n<li>Iz donje pozicije opru\u017eajte laktove vra\u0107aju\u0107i \u0161ipku na po\u010detnu poziciju<\/li>\n\n\n\n<li>Klju\u010dno: nadlaktice moraju ostati fiksne i stabilne &#8211; samo laktovi se savijaju<\/li>\n<\/ul>\n\n\n\n<p>Spu\u0161tanje \u0161ipke blago iza glave (ne direktno prema \u010delu) aktivira dugu glavu tricepsa bolje i smanjuje pritisak na laktove.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Potisak uskim hvatom na Smith Machine (Close Grip Bench Press)<\/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=\"347   Smith Machine Close Grip Bench Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/w7WtQdVN_28?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>Potisak uskim hvatom je slo\u017eena ve\u017eba koja uz triceps aktivira i grudi i ramena, \u0161to je \u010dini jednom od najefikasnijih za ukupan razvoj snage tricepsa.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Lezite na ben\u010d, \u0161ipka na stalku<\/li>\n\n\n\n<li>Uhvatite \u0161ipku na \u0161irini ramena ili ne\u0161to u\u017ee &#8211; ne previ\u0161e usko jer pove\u0107ava pritisak na kosti zape\u0161\u0107a<\/li>\n\n\n\n<li>Spu\u0161tajte \u0161ipku prema donjem delu grudne kosti, laktovi uz telo<\/li>\n\n\n\n<li>Gurnite \u0161ipku nagore fokusiraju\u0107i se na rad tricepsa<\/li>\n<\/ul>\n\n\n\n<p>Razlika u odnosu na klasi\u010dan bench press: u\u017ei hvat i laktovi uz telo <strong>prebacuju fokus sa grudi na triceps.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ekstenzija tricepsa iznad glave sa konopcem (Overhead Extension with Rope)<\/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=\"234   Triceps Overhead Extension with Rope\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SqnvlLzc924?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 direktno targetira dugu glavu tricepsa &#8211; deo koji je najte\u017ee aktivirati i koji najvi\u0161e doprinosi obimu nadlaktice.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Podesite kabl na najni\u017eu poziciju i zaka\u010dite konopac<\/li>\n\n\n\n<li>Okrenite se le\u0111ima prema spravi, uhvatite konopac iznad glave objema rukama<\/li>\n\n\n\n<li>Laktovi usmereni prema plafonu, nadlaktice mirne uz glavu<\/li>\n\n\n\n<li>Opru\u017eajte laktove prema napred i nagore dok ruke ne budu skoro potpuno ispru\u017eene<\/li>\n\n\n\n<li>Kontrolisano se vra\u0107ajte do ugla od oko 90 stepeni u laktovima<\/li>\n<\/ul>\n\n\n\n<p>Naj\u010de\u0161\u0107a gre\u0161ka: laktovi koji se razilaze u stranu tokom pokreta. Moraju ostati fiksni i usmereni prema plafonu tokom celog seta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Triceps potisak obrnutim hvatom (Reverse Grip Triceps Pushdown)<\/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=\"232   Reverse Grip Triceps Pushdown\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sFRLkBguaeY?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>Za razliku od klasi\u010dnog potiskivanja na kablu, ovde je dlan okrenut prema gore (supinirani hvat). Ta promena hvata pomera fokus na medijalnu glavu tricepsa i daje druga\u010diji ose\u0107aj kontrakcije koji mnogi ve\u017eba\u010di opisuju kao intenzivniji.<\/p>\n\n\n\n<p>Kako se radi:<\/p>\n\n\n\n<ul>\n<li>Podesite kabl na gornju poziciju, zaka\u010dite ravnu \u0161ipku ili EZ \u0161ipku<\/li>\n\n\n\n<li>Uhvatite \u0161ipku odozdo &#8211; dlanovi okrenuti prema gore, hvat u \u0161irini ramena<\/li>\n\n\n\n<li>Laktovi uz telo, nadlaktice fiksirane i mirne<\/li>\n\n\n\n<li>Potiskujte \u0161ipku nani\u017ee do skoro punog opru\u017eanja laktova<\/li>\n\n\n\n<li>Zadr\u017eite sekund na dnu i kontrolisano se vra\u0107ajte<\/li>\n<\/ul>\n\n\n\n<p>Naj\u010de\u0161\u0107a gre\u0161ka: naginjanje tela napred i kori\u0161\u0107enje te\u017eine tela umesto tricepsa. Trup ostaje uspravan tokom celog pokreta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Propadanja na paralelnim \u0161ipkama&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=\"227   Dips   Triceps Version\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jtVKyH7M_-4?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>Naprednija verzija propadanja bez oslona za noge &#8211; paralelne \u0161ipke dozvoljavaju potpun opseg pokreta i mogu\u0107nost dodavanja optere\u0107enja (teg oko struka).<\/p>\n\n\n\n<p>Kako se rade:<\/p>\n\n\n\n<ul>\n<li>Uhvatite \u0161ipke i podignite se<\/li>\n\n\n\n<li>Spu\u0161tajte telo savijanjem laktova, torzo mo\u017ee biti blago nagnut napred<\/li>\n\n\n\n<li>Idite do ugla od oko 90 stepeni u laktovima<\/li>\n\n\n\n<li>Gurnite se nagore do skoro punog opru\u017eanja<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Naj\u010de\u0161\u0107e gre\u0161ke kod ve\u017ebi za triceps<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Laktovi koji &#8220;be\u017ee&#8221; u stranu<\/strong><\/h3>\n\n\n\n<p>Ovo je naj\u010de\u0161\u0107a gre\u0161ka kod potiskivanja na kablu, potiska sa \u010dela i ekstenzija iznad glave. Kada laktovi odlaze u stranu, triceps prestaje da bude primarni mi\u0161i\u0107 koji radi &#8211; posao preuzimaju ramena. Re\u0161enje je jednostavno: mentalno fiksirajte laktove na mestu i ne dozvoljavajte im da se pomeraju tokom celog pokreta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Previ\u0161e te\u017eine, premalo kontrole<\/strong><\/h3>\n\n\n\n<p>Triceps je relativno mali mi\u0161i\u0107 koji reaguje bolje na kontrolisane pokrete nego na klimanje telom i kori\u0161\u0107enje zamaha. Ako ne mo\u017eete da zavr\u0161ite pokret bez kompenzacije ostatkom tela, te\u017eina je prevelika.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zanemarivanje duge glave<\/strong><\/h3>\n\n\n\n<p>Ve\u0107ina po\u010detnika trenira prete\u017eno potiskivanje na kablu i propadanja, \u0161to uglavnom aktivira bo\u010dnu i unutra\u0161nju glavu tricepsa. Duga glava se efikasno aktivira samo u ve\u017ebama gde je ruka iznad ili iza glave &#8211; ekstenzijama iznad glave i potiskom sa \u010dela. Bez ovih ve\u017ebi, rezultati na obimu nadlaktice bi\u0107e ograni\u010deni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Trenirajte uz Fitpass<\/strong><\/h2>\n\n\n\n<p>Doslednost je ono \u0161to pravi razliku. Ne savr\u0161en program, ne najskuplja oprema, ve\u0107 navika da se kre\u0107ete redovno i na na\u010din koji vam odgovara. Upravo zato Fitpass funkcioni\u0161e kao partner u zdravijem na\u010dinu \u017eivota: omogu\u0107ava vam da isprobate razli\u010dite treninge i okru\u017eenja, prona\u0111ete ono \u0161to vam prija i uklopite kretanje u svakodnevicu bez pritiska i rigidnih pravila. Kroz aplikaciju su dostupni i video treninzi koje mo\u017eete pratiti od ku\u0107e.<\/p>\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>\u010cesto postavljena pitanja<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koliko puta nedeljno treba trenirati triceps?<\/strong><\/h3>\n\n\n\n<p>Za ve\u0107inu ve\u017eba\u010da, <strong>2 puta nedeljno<\/strong> je optimalno. Triceps se oporavlja br\u017ee od velikih mi\u0161i\u0107nih grupa, ali i dalje treba 48 sati izme\u0111u intenzivnih sesija. Ako trenirate grudi i ramena jednom nedeljno, triceps je ionako aktivan i u tim treninzima.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Koje su najbolje ve\u017ebe za triceps za po\u010detnike?<\/strong><\/h3>\n\n\n\n<p>Propadanja na klupi, diamond sklekovi i overhead extension sa laganom bu\u010dicom su odli\u010dna startna ta\u010dka. Sve tri se mogu raditi i kod ku\u0107e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li se triceps mo\u017ee trenirati bez tegova?<\/strong><\/h3>\n\n\n\n<p>Da. Propadanja na klupi, diamond sklekovi i razli\u010dite varijacije sklekova sasvim su dovoljni za efikasan trening, naro\u010dito na po\u010detku. Progr\u0435sija se posti\u017ee pove\u0107anjem broja ponavljanja, te\u017eim varijacijama ili dodavanjem pauza i sporijeg tempa.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Da li ve\u017ebe za triceps poma\u017eu za &#8220;opu\u0161tene ruke&#8221; kod \u017eena?<\/strong><\/h3>\n\n\n\n<p>Triceps je upravo mi\u0161i\u0107 koji se nalazi na unutra\u0161njoj strani nadlaktice &#8211; delu koji \u017eene naj\u010de\u0161\u0107e \u017eele da defini\u0161u ili oja\u010daju. Redovan trening, posebno propadanja i overhead extension, direktno targetira taj deo. Kombinacija treninga i smanjenja masnog tkiva (ishrana + kardio) daje vidljive rezultate.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kada ubaciti ve\u017ebe za triceps u trening?<\/strong><\/h3>\n\n\n\n<p>Triceps se naj\u010de\u0161\u0107e trenira uz grudi ili ramena, jer je ionako aktivan tokom potisnih pokreta tog dana. Mo\u017ee se raditi i kao zaseban kratak trening, naro\u010dito u kombinaciji sa bicepsom.<\/p>\n\n\n\n<p><strong><em>Napomena:<\/em><\/strong><em> Ovaj tekst ima informativni karakter. Za individualizovani program treninga ili u slu\u010daju bola u laktovima i ramenima, posavetujte se sa sertifikovanim trenerom ili fizioterapeutom.<\/em><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR\u00a0 Ve\u017ebe za triceps poma\u017eu da izgradite ja\u010de, definisanije ruke i pobolj\u0161ate performanse u gotovo svim potisnim pokretima. Evo kratkog pregleda: Za\u0161to je bitan trening tricepsa? Triceps \u010dini otprilike dve tre\u0107ine ukupnog volumena nadlaktice. Dok biceps dobija svu pa\u017enju, upravo triceps je mi\u0161i\u0107 koji definisanoj ruci daje obim i oblik otpozadi. Ako su va\u0161 cilj [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7105,"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 triceps - 12 ve\u017ebi u teretani i kod ku\u0107e<\/title>\n<meta name=\"description\" content=\"Ve\u017ebe za triceps poma\u017eu da izgradite ja\u010de, definisanije ruke i pobolj\u0161ate performanse u gotovo svim potisnim pokretima.\" \/>\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-triceps-zasto-je-ovaj-trening-neizostavan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ve\u017ebe za triceps - 12 ve\u017ebi u teretani i kod ku\u0107e\" \/>\n<meta property=\"og:description\" content=\"Ve\u017ebe za triceps poma\u017eu da izgradite ja\u010de, definisanije ruke i pobolj\u0161ate performanse u gotovo svim potisnim pokretima.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-triceps-zasto-je-ovaj-trening-neizostavan\/\" \/>\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=\"2018-04-24T14:25:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-30T07:15:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2018\/04\/Naslovna-fotka.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1109\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\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=\"11 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-triceps-zasto-je-ovaj-trening-neizostavan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-triceps-zasto-je-ovaj-trening-neizostavan\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Ve\u017ebe za triceps &#8211; 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