{"id":18,"date":"2026-08-28T13:44:25","date_gmt":"2026-08-28T10:44:25","guid":{"rendered":"https:\/\/valtrik.digital\/?page_id=18"},"modified":"2026-08-28T13:44:28","modified_gmt":"2026-08-28T10:44:28","slug":"otvaranje-prsa-i-vjezbe-na-trbuhu","status":"publish","type":"page","link":"https:\/\/valtrik.digital\/index.php\/otvaranje-prsa-i-vjezbe-na-trbuhu\/","title":{"rendered":"Otvaranje prsa i vje\u017ebe na trbuhu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Za\u0161to je le\u017eanje na trbuhu korisno za le\u0111a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Radni dan ve\u0107ine ljudi prolazi u pognutom polo\u017eaju prema naprijed uz zaobljena ramena i spu\u0161tenu glavu. Spavanje u zgr\u010denom polo\u017eaju na boku dodatno skra\u0107uje prsne mi\u0161i\u0107e. Vje\u017ebe koje se izvode u le\u017ee\u0107em polo\u017eaju na trbuhu prirodno djeluju protiv te fleksije, aktiviraju\u0107i duboke le\u0111ne ekstenzore i mi\u0161i\u0107e izme\u0111u lopatica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovakvi pokreti nje\u017eno vra\u0107aju prsnu kralje\u017enicu u neutralan polo\u017eaj bez optere\u0107enja koje stvara stajanje na nogama.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Analiza polo\u017eaja na trbuhu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sljede\u0107a tablica prikazuje ciljeve vje\u017ebi u le\u017ee\u0107em polo\u017eaju:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/valtrik.digital\/wp-content\/uploads\/2026\/08\/Vk8743v34v-1024x684.jpg\" alt=\"\" class=\"wp-image-19\" srcset=\"https:\/\/valtrik.digital\/wp-content\/uploads\/2026\/08\/Vk8743v34v-1024x684.jpg 1024w, https:\/\/valtrik.digital\/wp-content\/uploads\/2026\/08\/Vk8743v34v-768x513.jpg 768w, https:\/\/valtrik.digital\/wp-content\/uploads\/2026\/08\/Vk8743v34v-300x200.jpg 300w, https:\/\/valtrik.digital\/wp-content\/uploads\/2026\/08\/Vk8743v34v.jpg 1280w\" sizes=\"auto, (max-width: 980px) 100vw, 980px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Naziv polo\u017eaja<\/strong><\/td><td><strong>Polo\u017eaj ruku<\/strong><\/td><td><strong>Glavna aktivacija<\/strong><\/td><td><strong>Vrijeme dr\u017eanja<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Polo\u017eaj kobre na podlakticama<\/td><td>Laktovi ispod ramena na podu<\/td><td>Istezanje trbu\u0161nog zida<\/td><td>\u010cetiri duboka udaha<\/td><\/tr><tr><td>Slovo T s podizanjem dlanova<\/td><td>Ruke ra\u0161irene u ravnini ramena<\/td><td>Srednji trapezi i romboidi<\/td><td>\u0160est laganih podizanja<\/td><\/tr><tr><td>Pliva\u010d u le\u017eanju<\/td><td>Naizmjeni\u010dno ruka i suprotna noga<\/td><td>Dijagonalna stabilnost le\u0111a<\/td><td>Deset ponavljanja ukupno<\/td><\/tr><tr><td>Dijamant iza glave<\/td><td>Dlanovi na zatiljku bez vu\u010denja<\/td><td>Otvaranje laktova i prsa<\/td><td>Tri serije po pet sekundi<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tehnika izvo\u0111enja podizanja prsnog ko\u0161a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite potrbu\u0161ke na ravnu podlogu sa spojenim nogama i \u010dvrsto pritisnutim gornjim dijelom stopala o pod. Dlanove polo\u017eite u ravnini prsa, a laktove priljubite uz tijelo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Polako podi\u017eite glavu i gornji dio prsa s poda koriste\u0107i isklju\u010divo snagu le\u0111nih mi\u0161i\u0107a, bez sna\u017enog guranja dlanovima o tlo. Pogled dr\u017eite usmjeren u pod nekoliko centimetara ispred sebe kako vrat ne bi bio prelomljen. Zadr\u017eite polo\u017eaj tri sekunde, osjetite spajanje lopatica i polako se spustite natrag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Klju\u010dni elementi sigurnosti na podu<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne odi\u017eite kukove i zdjelicu od prostirke tijekom podizanja prsa<\/li>\n\n\n\n<li>Zategnite gluteuse kako biste za\u0161titili lumbalni dio le\u0111a od prevelikog luka<\/li>\n\n\n\n<li>Izdi\u0161ite zrak dok se podi\u017eete prema gore, a udi\u0161ite pri spu\u0161tanju<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ove jednostavne vje\u017ebe grade posturalnu izdr\u017eljivost i omogu\u0107uju lak\u0161e odr\u017eavanje uspravnog stava tijekom cijelog radnog dana.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za\u0161to je le\u017eanje na trbuhu korisno za le\u0111a Radni dan ve\u0107ine ljudi prolazi u pognutom polo\u017eaju prema naprijed uz zaobljena ramena i spu\u0161tenu glavu. Spavanje u zgr\u010denom polo\u017eaju na boku dodatno skra\u0107uje prsne mi\u0161i\u0107e. Vje\u017ebe koje se izvode u le\u017ee\u0107em polo\u017eaju na trbuhu prirodno djeluju protiv te fleksije, aktiviraju\u0107i duboke le\u0111ne ekstenzore i mi\u0161i\u0107e izme\u0111u [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-18","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/pages\/18","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/comments?post=18"}],"version-history":[{"count":1,"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/pages\/18\/revisions"}],"predecessor-version":[{"id":20,"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/pages\/18\/revisions\/20"}],"wp:attachment":[{"href":"https:\/\/valtrik.digital\/index.php\/wp-json\/wp\/v2\/media?parent=18"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}