{"id":46357,"date":"2023-02-28T21:23:21","date_gmt":"2023-02-28T20:23:21","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=46357"},"modified":"2023-02-28T21:23:25","modified_gmt":"2023-02-28T20:23:25","slug":"vjezbe-za-cvrste-grudi","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/vjezbe-za-cvrste-grudi\/","title":{"rendered":"Evo kako raditi vje\u017ebe za \u010dvrste grudi"},"content":{"rendered":"\n<p>Svaki dan se desetak minuta posvetite jednostavnim vje\u017ebama za stimulisanje i ja\u010danje prsnog mi\u0161i\u0107nog tkiva. Ove vje\u017ebe za \u010dvrste grudi su idealne za ja\u010danje <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Veliki_prsni_mi%C5%A1i%C4%87\"><strong>prsnih mi\u0161i\u0107a<\/strong><\/a>. A da bi ste ih uspje\u0161no uradili, trebaju vam manji utezi, lopta i naravno malo dobre volje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vje\u017ebe za \u010dvrste grudi<\/h2>\n\n\n\n<p><strong>Bu\u010dice<\/strong> \u2013 Lezite na le\u0111a, savijajte noge i uzmite u svaku ruku mali uteg. Ispru\u017eite ruke u vis, a zatim ih spu\u0161tajte prema nazad \u0161to vi\u0161e mo\u017eete, kontroliraju\u0107i spu\u0161tanje. Ne smijete pomicati le\u0111a. Vra\u0107ajte utege obrnutim putem sve dok ih ne spustite izme\u0111u nogu.<\/p>\n\n\n\n<p>Stanite u raskorak, noge lagano savijte u koljenima, stisnite trbu\u0161ne mi\u0161i\u0107e i sa strane podignite ruke dr\u017ee\u0107i bu\u010dice do visine ramena, a potom ih lagano spustite. Svaki dan napravite petnaest vje\u017ebi po tri serije, to \u0107e biti i vi\u0161e nego dovoljno za po\u010detak.<\/p>\n\n\n\n<p><strong>Lopta<\/strong> \u2013 Zauzmite polo\u017eaj kao u prethodnoj vje\u017ebi, ali ovaj put savijte ruke u laktovima i dlanovima stisnite loptu. Ostanite u tom polo\u017eaju desetak sekundi, a zatim opustite stisak. Ponovite to najmanje petnaest puta, pa zatim napravite pauzu.<\/p>\n\n\n\n<p>Nastojte svaki dan uraditi po tri serije. Nakon nekog vremena stisak treba poja\u010davati, kao i vrijeme trajanja stiska. Ipak ne pretjerujte, jer vas <a href=\"https:\/\/www.narodnilijek.com\/web\/upala-mi%c5%a1i%c4%87a-nakon-treninga\/\"><strong>upala mi\u0161i\u0107a<\/strong><\/a> ne\u0107e zaobi\u0107i.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.narodnilijek.com\/web\/vjezbanje-sa-pilates-loptom\/\"><strong>Vje\u017ebanje sa pilates loptom pokre\u0107e sve mi\u0161i\u0107e<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Najbolje vje\u017ebe za \u010dvrste grudi<\/h3>\n\n\n\n<p><strong>Sklekovi<\/strong> (za napredne) \u2013 Veoma su djelotvorni ukoliko ih radite pravilno. Dlanove postavite u liniji ramena. Obratite pa\u017enju da su postavljeni simetri\u010dno i da raspon izme\u0111u njih ne prelazi raspon ramena. Sklekovi su jako dobre <strong>vje\u017ebe za \u010dvrste grudi<\/strong>.<\/p>\n\n\n\n<p>Tako\u0111er, ako ste malo napredniji u vje\u017ebanju, dlanove mo\u017eete i skupiti. Sklekovi su te\u017ei i mnogo efikasniji ako su vam dlanovi skupljeni bli\u017ee sredini grudi. Obratite pa\u017enju na pravilno disanje, uzdah za spu\u0161tanje, a izdah pri podizanju.<\/p>\n\n\n\n<p>Vrijedi spomenuti da su sklekovi jedna od najva\u017enijih vje\u017ebi za pravilan razvoj i stimulaciju prsnih mi\u0161i\u0107a, te da se svakako preporu\u010duju uvesti u svakodnevni blok va\u0161e tjelovje\u017ebe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Svaki dan se desetak minuta posvetite jednostavnim vje\u017ebama za stimulisanje i ja\u010danje prsnog mi\u0161i\u0107nog tkiva. Ove vje\u017ebe za \u010dvrste grudi su idealne za ja\u010danje prsnih mi\u0161i\u0107a. A da bi ste ih uspje\u0161no uradili, trebaju vam manji utezi, lopta i naravno malo dobre volje. Vje\u017ebe za \u010dvrste grudi Bu\u010dice \u2013 Lezite na le\u0111a, savijajte noge i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46359,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[384],"tags":[7396,108427,5861,7462,108426],"class_list":{"0":"post-46357","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vjezbanje","8":"tag-cvrste-grudi","9":"tag-prsni-misici","10":"tag-sklekovi","11":"tag-vjezbe-za-cvrste-grudi","12":"tag-vjezbe-za-grudi"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ovo su daleko najbolje vje\u017ebe za \u010dvrste grudi<\/title>\n<meta name=\"description\" content=\"Ove vje\u017ebe za \u010dvrste grudi su idealne za ja\u010danje prsnih mi\u0161i\u0107a. 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