{"id":14,"date":"2026-08-28T13:24:46","date_gmt":"2026-08-28T10:24:46","guid":{"rendered":"https:\/\/fymbrek.pro\/?page_id=14"},"modified":"2026-08-28T13:24:49","modified_gmt":"2026-08-28T10:24:49","slug":"snaga-trupa-i-rasterecenje-leda","status":"publish","type":"page","link":"https:\/\/fymbrek.pro\/index.php\/snaga-trupa-i-rasterecenje-leda\/","title":{"rendered":"Snaga trupa i rastere\u0107enje le\u0111a"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Povezanost trbu\u0161nog zida i stabilnosti<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trbu\u0161ni mi\u0161i\u0107i zajedno s mi\u0161i\u0107ima donjeg dijela le\u0111a \u010dine prirodni mi\u0161i\u0107ni pojas koji dr\u017ei kralje\u017enicu stabilnom i \u0161titi unutarnje organe. Kada je ovaj pojas slab, cijela te\u017eina gornjeg dijela tijela prenosi se na kralje\u0161ke i zglobove kuka, \u0161to dovodi do bolova u kri\u017eima i osje\u0107aja stalnog umora u nogama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za mu\u0161karce je sna\u017ean i funkcionalan trup temelj svake fizi\u010dke aktivnosti, od podizanja tereta do tr\u010danja i sportskih igara.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Usporedba stati\u010dkih i dinami\u010dkih vje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tablica u nastavku prikazuje u\u010dinak razli\u010ditih tipova vje\u017ebi za trup:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Vrsta optere\u0107enja<\/strong><\/td><td><strong>Primjer vje\u017ebe<\/strong><\/td><td><strong>Utjecaj na kralje\u017enicu<\/strong><\/td><td><strong>U\u010dinak na duboke mi\u0161i\u0107e<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Stati\u010dko dr\u017eanje<\/td><td>Upor na podlakticama<\/td><td>Nulto optere\u0107enje diskova<\/td><td>Iznimno visoka aktivacija<\/td><\/tr><tr><td>Kontrolirana rotacija<\/td><td>Prebacivanje nogu u le\u017eanju<\/td><td>Nisko i sigurno uvijanje<\/td><td>Pove\u0107anje elasti\u010dnosti kosih mi\u0161i\u0107a<\/td><\/tr><tr><td>Klasi\u010dni pregibi<\/td><td>Trbu\u0161njaci s podizanjem trupa<\/td><td>Mogu\u0107i pritisak na vrat<\/td><td>Povr\u0161inska aktivacija<\/td><\/tr><tr><td>Dijagonalno istezanje<\/td><td>Podizanje suprotne ruke i noge<\/td><td>Potpuno rastere\u0107enje<\/td><td>Ja\u010danje mi\u0161i\u0107a uz kralje\u017enicu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"736\" src=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/dbny764b42-1024x736.jpg\" alt=\"\" class=\"wp-image-15\" srcset=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/dbny764b42-1024x736.jpg 1024w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/dbny764b42-300x216.jpg 300w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/dbny764b42-768x552.jpg 768w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/dbny764b42.jpg 1152w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pravilno izvo\u0111enje stabilizacije na podlakticama<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite na trbuh, postavite laktove to\u010dno ispod ramena i podignite tijelo oslanjaju\u0107i se samo na podlaktice i no\u017ene prste. Tijelo mora tvoriti ravnu liniju od glave do peta bez propadanja kukova prema podu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zategnite bedra i gluteuse te uvucite pupak prema kralje\u017enici kao da se pripremate primiti udarac. Dr\u017eite ovaj polo\u017eaj dvadeset do trideset sekundi uz ravnomjerno disanje, bez zadr\u017eavanja zraka u plu\u0107ima.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Znakovi slabosti mi\u0161i\u0107nog pojasa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Obratite pozornost na ove tjelesne signale:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Pojava tupe boli u donjem dijelu le\u0111a nakon pola sata stajanja<\/li>\n\n\n\n<li>Izra\u017een nagib zdjelice prema naprijed s isturenim trbuhom<\/li>\n\n\n\n<li>Pote\u0161ko\u0107e pri ustajanju iz duboke fotelje bez pomaganja rukama<\/li>\n\n\n\n<li>Brzi zamor nogu prilikom hodanja uzbrdo<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Preporuke za vje\u017ebanje kod ku\u0107e<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vje\u017ebajte na tvrdoj podlozi koriste\u0107i tanku protukliznu prostirku<\/li>\n\n\n\n<li>Radite manje ponavljanja uz savr\u0161enu tehniku umjesto velikog broja nepravilnih pokreta<\/li>\n\n\n\n<li>Spojite vje\u017ebe za trbuh s vje\u017ebama istezanja stra\u017enje lo\u017ee<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">U fymbrek na adresi Ul. 43. istarske divizije 27 u Rovinju razvijamo programe koji vra\u0107aju snagu i funkcionalnost bez nepotrebnog tro\u0161enja zglobova.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Povezanost trbu\u0161nog zida i stabilnosti Trbu\u0161ni mi\u0161i\u0107i zajedno s mi\u0161i\u0107ima donjeg dijela le\u0111a \u010dine prirodni mi\u0161i\u0107ni pojas koji dr\u017ei kralje\u017enicu stabilnom i \u0161titi unutarnje organe. Kada je ovaj pojas slab, cijela te\u017eina gornjeg dijela tijela prenosi se na kralje\u0161ke i<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-14","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/14","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/comments?post=14"}],"version-history":[{"count":1,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/14\/revisions"}],"predecessor-version":[{"id":16,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/14\/revisions\/16"}],"wp:attachment":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/media?parent=14"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}