{"id":10249,"date":"2024-02-23T11:54:20","date_gmt":"2024-02-23T10:54:20","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10249"},"modified":"2024-05-13T12:44:56","modified_gmt":"2024-05-13T10:44:56","slug":"medicinska-lopta-najbolja-prijateljica-za-trening","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/02\/medicinska-lopta-najbolja-prijateljica-za-trening\/","title":{"rendered":"Medicinska lopta \u2013 najbolja prijateljica za trening"},"content":{"rendered":"<div  class='flex_column av-1yh93ih-8bf437fd79bbb889b48714ade91a9fd0 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><p><section  class='av_textblock_section av-lsyh76l2-d9b1d8450cba28736bec7d7a42574d31 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/loptice\/medicinke\">Medicinska lopta<\/a><\/span>, popularno znana i kao medicinka, \u010desto se nalazi u brojnim teretanama, no mnogi nisu upoznati sa svim benefitima kori\u0161tenja ovog rekvizita. Medicinka je tako neizostavavan dio u rehabilitacijama, ali i kada su u pitanju treninzi snage i izdr\u017eljivosti i pove\u0107anje koordinacije. Evolucija medicinskih lopti tijekom godina odvijala se kroz nekoliko klju\u010dnih faza. A promjene su se doga\u0111ale u materijalima, dizajnu i kona\u010dno, njihovoj svrsi. Ranije verzije medicinskih lopti \u010desto su bile izra\u0111ene od \u017eivotinjske ko\u017ee i ispunjene pijeskom ili drugim prirodnim materijalima. Te lopte su se koristile u raznim sportskim aktivnostima, uklju\u010duju\u0107i bacanje i hvatanje. Tijekom vremena, pojavom industrijskih materijala poput gume, vinila, najlona i drugih sinteti\u010dkih materijala. Medicinske lopte postale su izdr\u017eljivije i prilagodljivije, a ovi materijali su pobolj\u0161ali elasti\u010dnost i trajnost lopti.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyh84u1-2a993912aaa2eb00947d3c9cf22966d6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Funkcionalan alat za trening<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-11x0qjt-73ea439410711ce8ca605bb1e24b5301 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>S razvojem fitness industrije, medicinske lopte postale su dostupne u raznim te\u017einama, veli\u010dinama i gusto\u0107ama \u0161to omogu\u0107uje korisnicima prilagodbu treninga prema vlastitim sposobnostima i ciljevima. Moderni dizajn medicinskih lopti \u010desto uklju\u010duje teksturirane povr\u0161ine koje poma\u017eu u boljem prianjanju i kontroli tijekom vje\u017ebanja. Ove inovacije \u010dine ih u\u010dinkovitijim i sigurnijima za upotrebu. S vremenom, medicinske lopte su se razvile u funkcionalan alat za trening, ne samo za sportske svrhe nego i za rehabilitaciju, trening snage, ravnote\u017ee i koordinacije.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyhhl8l-477d964ca046faf063a061dd3fd92914 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>One su postale dio treninga za sporta\u0161e, rekreativce i ljude koji se oporavljaju od ozljeda. Stoga, ne iznena\u0111uje kako su u posljednjim desetlje\u0107ima, medicinske lopte postale sve popularnije u teretanama, fitness studijima i kod ku\u0107e. Njihova svestranost omogu\u0107ava korisnicima da izvode \u0161irok spektar vje\u017ebi koje ciljaju razli\u010dite mi\u0161i\u0107ne skupine. Evolucija medicinskih lopti od jednostavnih konstrukcija do sofisticiranih fitness alata odra\u017eava rastu\u0107i interes ljudi za treningom snage i op\u0107enito zdravim \u017eivotnim stilom.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1gaef8p-5018f47fd882411eb7ec7f15a2ef323c av_one_half  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-11a5ox5-e6904ce4026c15ef598d36e9c88500eb\">\n.avia-image-container.av-11a5ox5-e6904ce4026c15ef598d36e9c88500eb img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-11a5ox5-e6904ce4026c15ef598d36e9c88500eb .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-11a5ox5-e6904ce4026c15ef598d36e9c88500eb av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10252 avia-img-lazy-loading-not-10252 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_intersport.jpg\" alt='' title='trening_intersport'  height=\"430\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_intersport.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_intersport-372x400.jpg 372w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-lb58vd-33e2bcc134d813d77c38fdfa2a2d5b76 av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyhara4-d1987ddf9277ebcd338195fff7da495b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Pobolj\u0161anje tjelesne snage i brzine<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyhaxi3-c1b3df77cd47e30e14e41c4bee8f0117 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyhbgss-00da19c4dec6e20fc78171aafab2359a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Rade\u0107i razli\u010dite pokrete s medicinskom loptom, mo\u017eete jednostavno pove\u0107ati otpor i tako razviti snagu za kori\u0161tenje u drugim vje\u017ebama. Na primjer, spajanjem \u010du\u010dnja i bacanja lopte zajedno, razvijat \u0107ete snagu \u010du\u010dnja i tehnike bacanja. Medicinska lopta neizostavan je dodatak svakom sportskom zagrijavanju.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyhbtyu-0606697e592b89c6205dfbc17296e33d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sporta\u0161i \u010desto zamjenjuju svoju tipi\u010dnu loptu &#8211; poput ko\u0161arka\u0161ke &#8211; medicinskom loptom kako bi pove\u0107ali svoju brzinu i pove\u0107ali to\u010dnost pokreta koji se ponavljaju. Ljubitelji fitnessa bilo koje razine mogu uklju\u010diti ovu strategiju u svoje treninge. Usporavanje bilo kojeg pokreta s te\u017einom medicinske lopte uzrokuje da se usredoto\u010dite na pokret i izgradite pravilnu tehniku.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-2g6lmll-07276bd708343b742604e0a6cc6e6987 av_one_full  avia-builder-el-12  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyho1m9-9df2a9280f8d0d9c45e09b41b6df3ced '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Vje\u017eba za cijelo tijelo<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyhos32-d6e4c6bde5ee4b6db9ba8d25b38a8123 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenje medicinske lopte pokre\u0107e va\u0161e glavne mi\u0161i\u0107e uz pove\u0107ani intezitet. Dodatna te\u017eina natjerat \u0107e va\u0161 trup na poja\u010dan rad bez obzira na vrstu vje\u017ebe, \u0161to \u0107e rezultirati u\u010dinkovitom vje\u017ebom za cijelo tijelo, koja \u0107e s vremenom sagorjeti vi\u0161e kalorija i br\u017ee pobolj\u0161ati snagu.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyjjfp6-8367f4a7c9c0c6d745d3c13f3b4571f2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Oporavak nakon ozljede<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyjjoyf-9bd2b58e2f94d30eb50b050b20e1a938 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/loptice\/medicinke\">Medicinske lopte<\/a><\/span> su klju\u010dan alat za pomo\u0107 sporta\u0161ima i amaterima u oporavku od ozljeda. Zbog na\u010dina na koji lopte \u201ckoriste\u201d cijelo tijelo bez pretjeranog optere\u0107enja va\u0161ih zglobova, one pru\u017eaju sna\u017ean, ali nje\u017ean na\u010din da pomognu va\u0161em tijelu da izgradi izdr\u017eljivost nakon ozljede. Medicinske lopte popularan su alat za pacijente koji se oporavljaju od ozljeda koljena, ramena, pa \u010dak i kralje\u017enice. Tijekom oporavka uvijek se posavjetujte sa svojim lije\u010dnikom prije nastavka tjelesne aktivnosti.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-r8pfk9-13f7681bf7c00c3267780d88f7801b2e av_one_full  avia-builder-el-17  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyj6mht-8661b7dbbf88f72c59e02dcc6108ae8b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Kako se koristi medicinska lopta<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyj748t-1bd25f0c479bdc37a9a24513e9caad28 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Iako se vje\u017ebe s medicinskom loptom \u010desto koriste za sporta\u0161e koji se bave odre\u0111enim sportovima i ozljedama povezanim sa sportom, one su mo\u0107an alat za svakoga tko \u017eeli pove\u0107ati svoju snagu, ukupnu kondiciju, koordinaciju i fleksibilnost. Ovaj svestrani rekvizit mo\u017ee se koristiti s partnerom ili samostalno. Dodatna prednost je \u0161to se medicinske lopte mogu koristiti za \u0161irok izbor vje\u017ebi, od ruskog twista preko trbu\u0161njaka do iskoraka.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyj8qgj-73bda740e850934ff71d32fb73b4328c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Budu\u0107i da medicinske lopte dodaju te\u017einu va\u0161em treningu, va\u017eno je posvetiti vrijeme fokusiranju na svoju formu kako biste izbjegli ozljede. Kao i sa svakim drugim treningom, uvijek zapo\u010dnite s temeljitim zagrijavanjem. Tako\u0111er, odaberite loptu odgovaraju\u0107e te\u017eine za svoju razinu kondicije. Poku\u0161ajte s jednim ponavljanjem kako biste bili sigurni da ste odabrali odgovaraju\u0107u te\u017einu i pazite da ne savijete le\u0111a. Uvijek savijte koljena i dr\u017eite kralje\u017enicu ravnom kada se savijate kako biste podigli medicinku. Za vje\u017ebe na tlu, provjerite dodiruje li donji dio le\u0111a tlo prije nego \u0161to po\u010dnete.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-x04uq1-2fd0a1ee6742d72bf5359eb3d1153418 av_one_full  avia-builder-el-21  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lsyj4nuc-79ed18d6ed0d7cc198348759a70d733f\">\n.avia-image-container.av-lsyj4nuc-79ed18d6ed0d7cc198348759a70d733f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lsyj4nuc-79ed18d6ed0d7cc198348759a70d733f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lsyj4nuc-79ed18d6ed0d7cc198348759a70d733f av-styling- avia-align-center  avia-builder-el-22  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10261 avia-img-lazy-loading-not-10261 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_lopta.jpg\" alt='' title='trening_lopta'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_lopta.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_lopta-400x120.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_lopta-768x230.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/trening_lopta-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-uqg6ix-03071ac911cf5b22d79fe5bb4faffcbf av_one_full  avia-builder-el-23  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyiee8o-ce8857a1a6b26a3d60476b8eb597b783 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Vje\u017ebe s medicinskom loptom<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyifaqj-eea8f09cade36314a562c37467e39e9b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sada kada znate osnove o medicinskim loptama, isprobajte ovih sedam po\u010detni\u010dkih vje\u017ebi s medicinskom loptom.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsyigdnj-1e3d15c0f0feebfb865b92fda00ef52a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #808080\"><strong>1. Penja\u010d (Mountain Climber)<\/strong><\/span><\/h6>\n<p>Bez obzira koju verziju koristite, vje\u017eba penja\u010d nudi benefite za cijelo tijelo, a dodavanje medicinske lopte mo\u017ee vam pomo\u0107i da dosegnete novu razinu. Po\u010dnite na koljenima, s obje ruke na medicinki. Pa\u017eljivo se podignite u plank polo\u017eaj s rukama jo\u0161 uvijek na lopti. Odvojite trenutak da prona\u0111ete ravnote\u017eu. Dr\u017eite kralje\u017enicu i vrat ravno i anga\u017eirajte mi\u0161i\u0107e trupa. Gurnite desno koljeno do prsa prije nego \u0161to ga vratite. Brzo ponovite pokret s lijevim koljenom. Nastavite s ovim pokretom, \u0161to je br\u017ee mogu\u0107e, u seriji od 30 sekundi.<\/p>\n<h6><span style=\"color: #808080\"><strong>2. Krugovi s medicinskom loptom<\/strong><\/span><\/h6>\n<p>Krugovi s medicinskom loptom mogu izgledati i zvu\u010dati jednostavno, ali ova \u0107e vam vje\u017eba u tren oka aktivirati ramena. Maksimalno iskoristite ovu vje\u017ebu kre\u0107u\u0107i se polako i odr\u017eavaju\u0107i stalnu kontrolu. Za izvo\u0111enje krugova s medicinskom loptom zapo\u010dnite stoje\u0107i s nogama razmaknutim u \u0161irini ramena dok medicinku dr\u017eite to\u010dno iznad glave. Udahnite i uklju\u010dite mi\u0161i\u0107e trupa. Ispru\u017eenih ruku iscrtajte krug medicinkom u smjeru kazaljke na satu. Dr\u017eite stopala na mjestu tijekom cijele vje\u017ebe. Va\u0161 bi se trup trebao samo lagano uvijati kako biste dovr\u0161ili pokret. Ponovite ovaj pokret u smjeru kazaljke na satu osam do deset puta. Ponovite vje\u017ebu u smjeru suprotnom od kazaljke na satu osam do deset puta kako biste dovr\u0161ili jednu seriju.<\/p>\n<h6><span style=\"color: #808080\"><strong>3. \u010cu\u010danj s medicinkom iznad glave<\/strong><\/span><\/h6>\n<p>\u010cu\u010dnjevi iznad glave osmi\u0161ljeni su da pokrenu va\u0161 trup tako \u0161to izazovu va\u0161u stabilnost. Dodavanjem medicinke za te\u017einu dobit \u0107ete dodatnu korist vje\u017ebanja ruku, ramena i gornjeg dijela le\u0111a. \u010cu\u010dnjevi iznad glave zahtijevaju pravilnu formu i fokus. Za izvo\u0111enje \u010du\u010dnja iznad glave s va\u0161om medicinkom po\u010dnite s nogama razmaknutim u \u0161irini ramena. Dr\u017eite medicinsku loptu iznad glave, s rukama u ravnini s u\u0161ima i uklju\u010dite svoj trup. Savijte koljena i povucite kukove unatrag u \u010du\u010danj. \u010cu\u010dnite samo do te mjere da vam bedra postanu paralelna s podom. Pazite da vam koljena budu ravno preko no\u017enih prstiju, nikad se ne savijajte prema unutra. Zabijte pete o pod i stisnite mi\u0161i\u0107e stra\u017enjice kako biste se vratili u po\u010detni polo\u017eaj. Ponovite ovo 12 do 15 puta da dovr\u0161ite jedan set.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-14ktds9-d11ed588d644e8c4caf715e376fdcf45 av_one_full  avia-builder-el-27  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lsyirdek-c118d8e4e1454d1d7b08d17ee3595225\">\n.avia-image-container.av-lsyirdek-c118d8e4e1454d1d7b08d17ee3595225 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lsyirdek-c118d8e4e1454d1d7b08d17ee3595225 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lsyirdek-c118d8e4e1454d1d7b08d17ee3595225 av-styling- avia-align-center  avia-builder-el-28  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-10259 avia-img-lazy-loading-not-10259 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/ruski_twist.jpg\" alt='' title='ruski_twist'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/ruski_twist.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/ruski_twist-400x120.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/ruski_twist-768x230.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/02\/ruski_twist-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-voolt5-40243d2c980d40f38b05c8d1d4930605 av_one_full  avia-builder-el-29  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyjvpzz-ebd38cec15f58543e589cdf1711f82f8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #ffffff\">medicinska lopta<\/span><\/h6>\n<\/div><\/section><\/div>\n<div  class='flex_column av-p1ccmh-79c5e21c2f6d8de2bfd4754702565329 av_one_full  avia-builder-el-31  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyiiy7y-748dd90bedcde299544d14506b00200b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #808080\"><strong>4. Sklekovi<\/strong><\/span><\/h6>\n<p>Kako biste podigli svoje osnovne sklekove na nozu razinu, uklju\u010dite svoju medicinku. Ova vje\u017eba pru\u017eit \u0107e vam sna\u017eno istezanje prsa, kao i dodatne prednosti ja\u010danja tijela. Kako biste koristili medicinsku loptu u svojoj rutini sklekova, zapo\u010dnite u standardnom polo\u017eaju za sklekove i stavite medicinku ispod jedne ruke. U redu je ostaviti laktove u \u0161irem polo\u017eaju od tipi\u010dnog skleka, ali pazite da kralje\u017enica i vrat budu ravni. Napravite jedan sklek, a zatim prebacite medicinku u drugu ruku te ponovite 10 do 15 puta da dovr\u0161ite jedan set.<\/p>\n<h6><span style=\"color: #808080\"><strong>5. Ruski twist<\/strong><\/span><\/h6>\n<p>Mnogi sporta\u0161i vole ovu vje\u017ebu zbog njezine kvalitete za aktiviranje trbu\u0161njaka, ali dodavanje medicinke podi\u0107i \u0107e ovu vje\u017ebu na novu razinu. Izvo\u0111enje ruskog twista s medicinskom loptom zapo\u010dnite sjedenjem na tlu s koljenima savijenim pod kutom od 45 stupnjeva i stopalima na podu. Uklju\u010dite svoj trup dok podi\u017eete medicinku. Pa\u017eljivo zakrenite torzo kako biste pomaknuli medicinku na desnu stranu i zaustavite se kada lopta skoro dotakne tlo. Vratite se u sredinu prije nego ponovite na lijevoj strani. Ponovite 10 puta na svakoj strani kako biste dovr\u0161ili jedan set.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-ikwq21-5c914ef46d785922f375e5a67e67b342 av_one_full  avia-builder-el-33  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyjs3fr-66cbe9c53b3a2dd76fc20d1cd7415256 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #808080\"><strong>6. Superman<\/strong><\/span><\/h6>\n<p>Standardna superman vje\u017eba cilja va\u0161e gluteuse i donji dio le\u0111a. Ova vje\u017eba je izazov \u010dak i bez medicinske lopte, ali s njom \u0107ete brzo pobolj\u0161ati snagu cijelog tijela. Za izvo\u0111enje supermana s medicinskom loptom lezite na trbuh ispru\u017eenih ruku. Dr\u017eite medicinku iznad glave i usmjerite no\u017ene prste prema natrag. Vrat i kralje\u017enicu dr\u017eite ravno i pazite da vam je trup stalno anga\u017eiran. Stisnite stra\u017enjicu i le\u0111ne mi\u0161i\u0107e kako biste podigli gornji dio tijela i noge od tla. Zastanite na vrhu pokreta jednu sekundu ste\u017eu\u0107i mi\u0161i\u0107e. Ponovite 10 puta da dovr\u0161ite jedan set.<\/p>\n<h6><span style=\"color: #808080\"><strong>7. Bo\u010dni iskorak<\/strong><\/span><\/h6>\n<p>Kori\u0161tenje medicinske lopte pri bo\u010dnim iskorakom izvrstan je na\u010din za izgradnju bo\u010dne pokretljivosti. Da biste usavr\u0161ili bo\u010dni iskorak s medicinkom, stanite sa stopalima otprilike u \u0161irini ramena. Dr\u017eite medicinku u visini prsa. Kao i uvijek, uklju\u010dite svoj trup. Napravite korak u desnu stranu. Kada va\u0161e stopalo do\u0111e u dodir s podom, savijte desno koljeno, sjednite natrag na kuk, kao \u0161to biste to u\u010dinili u \u010du\u010dnju, dok lijevu nogu dr\u017eite ravnom. Zabijte desnu nogu o pod i gurnite se u po\u010detni polo\u017eaj. Ponovite na suprotnoj strani. Ponovite 10 puta na obje strane kako biste dovr\u0161ili jednu seriju.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-mcezc9-19d7c1105dd05b924ae78a2d127baa8e av_one_full  avia-builder-el-35  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsyini3o-cee654f3926d28ca76bd4a6ed6f31a36 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/loptice\/medicinke\">Medicinske lopte<\/a><\/span> izvrstan su na\u010din za dodavanje raznolikosti i intenziteta va\u0161im vje\u017ebama. One su svestrane i mogu se koristiti za trening snage, kardio trening i jo\u0161 mnogo toga. Samo pazite da odaberete pravu loptu za svoju razinu sposobnosti i da koristite ispravnu formu i tehniku kako biste sprije\u010dili ozljede. Uz redovitu upotrebu, uskoro \u0107ete vidjeti rezultate.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Medicinska lopta, popularno znana i kao medicinka, \u010desto se nalazi u brojnim teretanama, no mnogi nisu upoznati sa svim benefitima kori\u0161tenja ovog rekvizita. Medicinka je tako neizostavavan dio u rehabilitacijama, ali i kada su u pitanju treninzi snage i izdr\u017eljivosti i pove\u0107anje koordinacije.<\/p>\n","protected":false},"author":5,"featured_media":10265,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj suvremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno utje\u010de na sveop\u0107e blagostanje.","parent":0,"count":59,"filter":"raw","term_order":"2","url":"https:\/\/www.intersport.hr\/blog\/category\/fitnes\/"}],"tags":[],"class_list":["post-10249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Medicinska lopta \u2013 najbolja prijateljica za trening - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Medicinska lopta, popularno znana i kao medicinka, \u010desto se nalazi u brojnim teretanama, no mnogi nisu upoznati sa svim benefitima\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.hr\/blog\/2024\/02\/medicinska-lopta-najbolja-prijateljica-za-trening\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Medicinska lopta \u2013 najbolja prijateljica za trening - 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