{"id":9973,"date":"2019-04-19T16:04:34","date_gmt":"2019-04-19T14:04:34","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9973"},"modified":"2019-04-22T16:17:47","modified_gmt":"2019-04-22T14:17:47","slug":"najbolje-vezbe-za-listove-u-teretani","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/najbolje-vezbe-za-listove-u-teretani\/","title":{"rendered":"Najbolje ve\u017ebe za listove u teretani"},"content":{"rendered":"

Da li postoje neke ve\u017ebe u kojima ba\u0161 u\u017eivate i u kojima ne u\u017eivate naro\u010dito? \u0160ta vam je cilj ve\u017ebanja? <\/strong>Gubitak vi\u0161ka kilograma, pobolj\u0161anje kondicije ili oblikovanje tela? Ukoliko je ta\u010dan odgovor kombinacjia prethodna tri zahteva, sigurni smo da ste u dovoljnoj meri motivisani da pose\u0107ujete omiljeni sportski objekat. Pogotovo sa va\u0161om personalizovanom FitPass karticom<\/a>. U nastavku teksta pro\u010ditajte koje su to ve\u017ebe za listove, kako za mu\u0161karce, tako i za \u017eene, koje mo\u017eete izvoditi kako u teretani, tako i u ku\u0107noj varijanti.<\/p>\n

 <\/p>\n

Ve\u017ebe za listove, za\u0161to su va\u017ene?<\/strong><\/h3>\n

 <\/p>\n

Ne\u0107emo pogre\u0161iti ako ka\u017eemo da su listovi <\/strong>jedni od najte\u017eih delova tela za ve\u017ebanje. To zna\u010di da je potrebno dosta truda da oni kao takvi \u2019\u2019porastu\u2019\u2019 i budu oblikovani po \u017eelji ve\u017eba\u010da. Sastoje se od dva velika mi\u0161i\u0107a, a neophodno je raditi na njihovom ja\u010danju jer zajedno sa ostalim mi\u0161i\u0107ima nogu nose gotovo celokupnu muskulaturu. Uz pravilnu kombinaciju treninga i zdrave ishrane, do \u017eeljenih rezultata je mogu\u0107e do\u0107i u kratkom roku. Evo i kako:<\/p>\n

 <\/p>\n

#1 Vija\u010da<\/strong><\/h3>\n

 <\/p>\n

\"\"Verovali ili ne, preskakanje vija\u010de ne samo \u0161to aktivira sve mi\u0161i\u0107e va\u0161eg tela, ona je odli\u010dna za oblikovanje listova. I \u017eene i mu\u0161karci mogu da preska\u010du vija\u010du, a za ja\u010de efekte izdvojite na svakom treningu od 5 do 10 minuta va\u0161eg vremena. U po\u010detku krenite sporo, pa onda poja\u010davajte tempo. Rezultati ne\u0107e izostati.<\/p>\n

 <\/p>\n

 <\/p>\n

#2 Leg press (sprava za no\u017eni potisak)<\/strong><\/h3>\n

 <\/p>\n

Ova ve\u017eba je idealna samo ako je pravilno izvodite. Lepo utonite u sedi\u0161te, noge pod 90 stepeni, pod dovoljnim optere\u0107enjem na samom po\u010detku. Ve\u017ebu mo\u017eete izvoditi od 3 do 5 serija po 15 ponavljanja. Naj\u010de\u0161\u010de gre\u0161ke koje ve\u017eba\u010di prave prilikom izvo\u0111enja ove ve\u017ebe mo\u017eete pogledati u nastavku:<\/p>\n

https:\/\/www.youtube.com\/watch?v=CHPHn-OnTqE<\/a><\/p>\n

 <\/p>\n

#3 \u010cu\u010dnjevi<\/strong><\/h3>\n

 <\/p>\n

\"\"…ali takozvani \u2019\u2019skakaju\u0107i\u2019\u2019. Izvode se suprotno od klasi\u010dnih \u010du\u010dnjeva na koje smo navikli. Noge blago ra\u0161irite i \u010du\u010dnite skoro do polo\u017eaja od 90 stepeni. Zatim sko\u010dite koliko mo\u017eete sa ispravljenim nogama i rukama. Varijacija ove ve\u017ebe jeste skakanje na improvizovanu kutiju \u010dije tlo predstavlja krajnji cilj, odnosno neophodno je da sko\u010dite na nju i zadr\u017eite se par sekundi, pa se potom vratite u po\u010detni polo\u017eaj.<\/p>\n

 <\/p>\n

#4 Stoje\u0107e podizanje na prste sa\/bez bu\u0107ica<\/strong><\/h3>\n

 <\/p>\n

Kod ove ve\u017ebe bitno je (ali i kod svih ostalih) da istovremeno odr\u017eavate ravnote\u017eu i izvodite pravilno ve\u017ebu. Stanite na steper, gde je oslonac na no\u017enim prstima. Pete vise do momenta dok ih ne podignete u vis i dr\u017eite u tom polo\u017eaju koliko god mo\u017eete. Potom ih vratite u po\u010detni polo\u017eaj. Samu ve\u017ebu mo\u017eete izvodite sa bu\u0107icama ili bez njih, ali preporu\u010dljiva je prva varijanta. Primer takvog pravilnog izvo\u0111enja se nalazi u videu u nastavku:<\/p>\n

https:\/\/www.youtube.com\/watch?v=TOOXsNa-xx0<\/a><\/p>\n

 <\/p>\n

#5 Sede\u0107e podizanje na prste sa\/bez bu\u0107ica<\/strong><\/h3>\n

 <\/p>\n

\"\"Ovo je varijacija prethodne ve\u017ebe, samo sa druga\u010dijim te\u017ei\u0161tem. Odnosno, po\u010detni polo\u017eaj je sede\u0107i, na klupi ili spravi koja tangira mi\u0161i\u0107e nogu, u ovom slu\u010daju listove. Odredite nivo optere\u0107enja na va\u0161im butinama i dr\u017eite taj teg\/deo ma\u0161ine dok podi\u017eete optere\u0107enje na prstima. U tom polo\u017eaju ostanite nekoliko sekundi, pa se vratite \u2019\u2019nazad\u2019\u2019. Ve\u017ebu izodite u 3 serija po 15 ponavljanja.<\/p>\n","protected":false},"excerpt":{"rendered":"

Da li postoje neke ve\u017ebe u kojima ba\u0161 u\u017eivate i u kojima ne u\u017eivate naro\u010dito? \u0160ta vam je cilj ve\u017ebanja? Gubitak vi\u0161ka kilograma, pobolj\u0161anje kondicije ili oblikovanje tela? Ukoliko je ta\u010dan odgovor kombinacjia prethodna tri zahteva, sigurni smo da ste u dovoljnoj meri motivisani da pose\u0107ujete omiljeni sportski objekat. Pogotovo sa va\u0161om personalizovanom FitPass karticom. […]<\/p>\n","protected":false},"author":2,"featured_media":9974,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nNajbolje ve\u017ebe za listove u teretani | 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\/najbolje-vezbe-za-listove-u-teretani\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Najbolje ve\u017ebe za listove u teretani | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Da li postoje neke ve\u017ebe u kojima ba\u0161 u\u017eivate i u kojima ne u\u017eivate naro\u010dito? \u0160ta vam je cilj ve\u017ebanja? 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