{"id":9623,"date":"2019-02-18T17:44:34","date_gmt":"2019-02-18T15:44:34","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9623"},"modified":"2019-02-18T17:44:34","modified_gmt":"2019-02-18T15:44:34","slug":"sest-neophodnih-vezbi-koje-bi-svako-trebalo-svakodnevno-da-radi","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/sest-neophodnih-vezbi-koje-bi-svako-trebalo-svakodnevno-da-radi\/","title":{"rendered":"\u0160est neophodnih ve\u017ebi koje bi svako trebalo (svakodnevno) da radi"},"content":{"rendered":"<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9626 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/pasus-2-1-300x199.jpeg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/pasus-2-1-300x199.jpeg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/pasus-2-1.jpeg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Bez obzira na va\u0161e godine starosti ili percipiranu fizi\u010dku sposobnost, neke ve\u017ebe su <em>must <\/em>u bilo kojem dobu ili stanju kondicije. Ove funkcionalne ve\u017ebe zapravo opona\u0161aju na\u0161e pokrete u svakodnevnom \u017eivotu i ja\u010daju le\u0111a, kukove i celokupno dr\u017eanje, \u010dime se smanjuje pritisak na le\u0111a i kolena. Ukoliko ste vlasnik\/ca personalizovane <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FitPass kartice<\/a>, verujemo da ste ve\u0107 odabrali vama omiljeni sportski objekat u kojem trenirate ono \u0161to vam prija i u \u010demu se dobro ose\u0107ate. Ako jo\u0161 niste, uradite to i u\u017eivajte u benefitima redovne fizi\u010dke aktivnosti.<\/p>\n<p style=\"text-align: justify;\">Kako bi neke od ve\u017ebi u nastavku bile \u0161to manje monotone, predstavi\u0107emo vam odre\u0111ene njihove varijacije. Preporu\u010dujemo da ih radite u 10 ponavljanja i to od 10 do 12 serija.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#1 \u010cu\u010dnjevi<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9627 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-300x300.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-150x150.jpg 150w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-768x768.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-65x65.jpg 65w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi-750x750.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/Cucnjevi.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Za \u010du\u010dnjeve va\u017ei uvre\u017eeno mi\u0161ljenje da su dosadna ve\u017eba, me\u0111utim, mogu postati i te kako zanimljiva ako ih izvodite sa tegovima ili manjim bu\u0107icama. Me\u0111utim, \u010du\u010danj je apsolutno korisna ve\u017eba koja aktivira sve mi\u0161i\u0107ne grupe, a ujedno pobolj\u0161ava stabilnost i ravnote\u017eu. Prilikom njenog izvo\u0111enja, ra\u0161irite noge u \u0161irini ramena, uzmite jednu ili dve bu\u0107ice\/dva manja tega i polako \u010du\u010dnite, bez savijanja le\u0111a i vratite se nakon nekoliko sekundi u po\u010detan polo\u017eaj. Vodite ra\u010duna da te\u017einu dr\u017eite u petama dok gurate kukove nazad. Ve\u017ebu mo\u017eete raditi kako ujutru, tako i uve\u010de.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#2 Iskorak<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9630 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/iskorak-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/iskorak-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/iskorak.jpg 547w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ova ve\u017eba se mora na\u0107i u va\u0161oj svakodevnoj rutini, bez ikakvih izgovora. Smatra se jednom od najefikasnijih ve\u017ebi za va\u0161e noge gde se po\u010detnicima savetuje da je izvode bez optere\u0107enja. Radite obe strane u nekoliko ponavljanja, u pet serija. U uspravnom polo\u017eaju, iskora\u010dite jednom nogom napred, sve dok skoro koleno zadnje noge ne dotakne tlo. Vodite ra\u010duna da ve\u017ebu izvodite dok su vam le\u0111a prava.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#3 Sklekovi \u00a0(mu\u0161ki ili \u017eenski)<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9631 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/sklekovi-300x237.jpg\" alt=\"\" width=\"300\" height=\"237\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/sklekovi-300x237.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/sklekovi.jpg 550w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Prepoznatljiva ve\u017eba, izuzetno korisna za celokupnu muskulaturu. \u017denski su svakako lak\u0161i za izvo\u0111enje, a poenta je u stabilnom osloncu, odnosno da vam stomak \u2019\u2019ne propadne\u2019\u2019 dok se spu\u0161tate ka zemlji. Stavite ruke na pod malo \u0161ire od va\u0161ih ramena, polako savijajte va\u0161e laktove i spu\u0161tajte telo ka podu, vode\u0107i ra\u010duna da vam le\u0111a ostanu prava. Isto tako, ovu ve\u017ebu ponavljajte koliko mo\u017eete, ali bez preterivanja.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#4<\/strong> <strong>Izdr\u017eaji<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9634 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/izdrzaji-300x167.jpg\" alt=\"\" width=\"300\" height=\"167\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/izdrzaji-300x167.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/izdrzaji-750x417.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/izdrzaji.jpg 759w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Ko god je radio izdr\u017eaje, svestan je efikasnosti ove ve\u017ebe. U svetu je ve\u0107 usvojen takozvani \u2019\u2019sistem 28 dana\u2019\u2019 u sklopu kojeg tokom 28 dana izvodite izdr\u017eaje, postepeno pove\u0107avaju\u0107i broj sekundi. Poenta jeste da vam le\u0111a ostanu prava i da ne posustajete kada osetite da vam \u2019\u2019klecaju\u2019\u2019 kolena. Ova ve\u017eba umnogome pobolj\u0161ava dr\u017eanje celog tela, oja\u010dava mi\u0161i\u0107e i \u2019\u2019ste\u0161njava\u2019\u2019 vi\u0161ak masnih naslaga na kriti\u010dnim ta\u010dkama.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#5 Triceps ekstenzija u pretklonu (sa jednoru\u010dnim tegom)<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignright wp-image-9637 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps-300x169.jpg\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps-300x169.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/triceps.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Izuzetno jednostavna ve\u017eba koja aktivira triceps, deo tela koji \u010desto zaboravimo. Naime, iako se izvodi naj\u010de\u0161\u0107e u teretani, vrlo \u010desto se zaboravi. Stanite sa strane klupe, a drugom nogom i rukom se oslonite na nju. Suprotnom rukom uzmite jednoru\u010dni teg i povla\u010dite ga ka sebi ili unazad (sve dok podlaktica ne bude u istoj paraleli sa podom). Kada uradite 10-15 ponavljanja, zamenite stranu. Kako se pravilno izvodi ova ve\u017eba, pogledajte u nastavku:<\/p>\n<p><iframe loading=\"lazy\" title=\"How to Do Triceps Kick Backs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZO81bExngMI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>#6 Mrtvo dizanje na jednoj nozi<\/strong><\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" loading=\"lazy\" class=\"vanja-zaoblila alignleft wp-image-9640 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/mrtvo-dizanje-na-jednoj-nozi-300x212.jpg\" alt=\"\" width=\"300\" height=\"212\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/mrtvo-dizanje-na-jednoj-nozi-300x212.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2019\/02\/mrtvo-dizanje-na-jednoj-nozi.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Kreativna verzija mrtvog dizanja. Kako? Naime, ova ve\u017eba oblikuje celo telo. Istovremeno testira va\u0161u ravnote\u017eu i izdr\u017eljivost. Pogledajte njeno pravilno izvo\u0111enje u videu u nastavku:<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" title=\"How to Do Single Leg Deadlifts to Improve Your Balance | Health\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7vzG_jOeoBU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bez obzira na va\u0161e godine starosti ili percipiranu fizi\u010dku sposobnost, neke ve\u017ebe su must u bilo kojem dobu ili stanju kondicije. Ove funkcionalne ve\u017ebe zapravo opona\u0161aju na\u0161e pokrete u svakodnevnom \u017eivotu i ja\u010daju le\u0111a, kukove i celokupno dr\u017eanje, \u010dime se smanjuje pritisak na le\u0111a i kolena. Ukoliko ste vlasnik\/ca personalizovane FitPass kartice, verujemo da ste [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9624,"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>\u0160est neophodnih ve\u017ebi koje bi svako trebalo (svakodnevno) da radi | Fitpass<\/title>\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\/sest-neophodnih-vezbi-koje-bi-svako-trebalo-svakodnevno-da-radi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160est neophodnih ve\u017ebi koje bi svako trebalo (svakodnevno) da radi | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Bez obzira na va\u0161e godine starosti ili percipiranu fizi\u010dku sposobnost, neke ve\u017ebe su must u bilo kojem dobu ili stanju kondicije. Ove funkcionalne ve\u017ebe zapravo opona\u0161aju na\u0161e pokrete u svakodnevnom \u017eivotu i ja\u010daju le\u0111a, kukove i celokupno dr\u017eanje, \u010dime se smanjuje pritisak na le\u0111a i kolena. 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