{"id":11937,"date":"2026-04-27T11:13:21","date_gmt":"2026-04-27T09:13:21","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11937"},"modified":"2026-04-27T13:53:31","modified_gmt":"2026-04-27T11:53:31","slug":"snaga-trupa-kod-biciklista-zasto-nije-sve-u-nogama","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/04\/snaga-trupa-kod-biciklista-zasto-nije-sve-u-nogama\/","title":{"rendered":"Snaga trupa kod biciklista: Za\u0161to nije sve u nogama"},"content":{"rendered":"<div  class='flex_column av-69d40jl-1cf1cc762c234e3f825ff6b3676e9a79 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-mogydjfe-c5391fa3df41c949bb1ac7d34e95bc96 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/biciklizam\">Biciklizam<\/a><\/span> se \u010desto do\u017eivljava kao sport u kojem dominiraju noge. Kvadricepsi, stra\u017enja lo\u017ea i listovi prvi su na koje pomislimo kada govorimo o snazi i izdr\u017eljivosti. No, svatko tko je odvozio du\u017eu turu ili zahtjevniji uspon zna da noge nisu jedine koje rade. Kvaliteta vo\u017enje uvelike ovisi o stabilnosti cijelog tijela, a upravo tu klju\u010dnu ulogu ima trup, odnosno core. Snaga trupa utje\u010de na gotovo svaki aspekt bicikliranja. Od pravilnog polo\u017eaja na biciklu, preko u\u010dinkovitog prijenosa sile, pa sve do kontrole i sigurnosti na cesti ili stazi. Bez stabilnog trupa, dio energije koju stvaraju noge jednostavno se gubi. Zato core trening nije dodatak, ve\u0107 temelj kvalitetne biciklisti\u010dke pripreme.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-5s742m9-5281bcedc368509deb68f76b5e446ead av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogye5v5-b6aa691d14d438102a29ca01e58d6507 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">\u0160to je core i kako funkcionira u biciklizmu<\/span><\/h5>\n<p>Engleski naziv core, koji se \u010desto i kod nas upotrebljava, obuhva\u0107a skupinu mi\u0161i\u0107a koji stabiliziraju tijelo. Tu spadaju trbu\u0161ni mi\u0161i\u0107i, donji dio le\u0111a, mi\u0161i\u0107i kukova i duboki stabilizatori kralje\u017enice. Njihova funkcija nije samo pokret, ve\u0107 prije svega kontrola i odr\u017eavanje ravnote\u017ee. Tijekom vo\u017enje bicikla, tijelo je u blago pognutom polo\u017eaju. Ruke dr\u017ee upravlja\u010d, noge pokre\u0107u pedale, a trup povezuje ta dva segmenta. Upravo taj \u201emost\u201d izme\u0111u gornjeg i donjeg dijela tijela mora biti \u010dvrst i stabilan.<\/p>\n<p>Ako je trup slab, dolazi do ne\u017eeljenih pokreta. Kukovi se pomi\u010du kako ne bi trebali, le\u0111a gube stabilnost, a ramena se previ\u0161e napre\u017eu. Time se smanjuje u\u010dinkovitost pedaliranja i pove\u0107ava umor. S druge strane, sna\u017ean core omogu\u0107uje da tijelo ostane mirno, stabilno i kontrolirano, dok noge rade svoj posao maksimalno u\u010dinkovito.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-5doumrl-e04efea4255ac475836c0b9964418424 av_one_full  avia-builder-el-4  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-i0q5y9-e89679c50b58da3cebaf03c5f192cfb3\">\n.avia-image-container.av-i0q5y9-e89679c50b58da3cebaf03c5f192cfb3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-i0q5y9-e89679c50b58da3cebaf03c5f192cfb3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-i0q5y9-e89679c50b58da3cebaf03c5f192cfb3 av-styling- avia-align-center  avia-builder-el-5  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-11940 avia-img-lazy-loading-not-11940 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam.jpg\" alt='' title='stabilizacija trupa_biciklizam'  height=\"638\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam-400x170.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam-1030x438.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam-768x327.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam-705x300.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-g88x4x-8eb69fce5ff70d4cc6621e3225fa1790 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogyfa5y-0e1e1cf22036eaec0bff4d8001eda610 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Utjecaj sna\u017enog trupa na performanse na biciklu<\/span><\/h5>\n<p>Stabilan trup omogu\u0107uje optimalan prijenos sile. Svaki okret pedale postaje precizniji i sna\u017eniji jer nema gubitka energije kroz nepotrebno pomicanje tijela. To je posebno va\u017eno kod intenzivnih dionica, poput sprintova ili uspona. Tijekom vo\u017enje uzbrdo, tijelo \u010desto preuzima aktivniju ulogu. Biciklist se podi\u017ee iz sjedala i koristi te\u017einu tijela za stvaranje dodatne snage. Bez stabilnog trupa, takva vo\u017enja postaje neefikasna i brzo iscrpljuje.<\/p>\n<p>Core tako\u0111er igra veliku ulogu u aerodinami\u010dnom polo\u017eaju. Ni\u017ei polo\u017eaj smanjuje otpor zraka, ali zahtijeva izdr\u017eljivost mi\u0161i\u0107a trupa. Bez nje, tijelo se po\u010dinje dizati, a prednost se gubi. Ne treba zanemariti ni kontrolu bicikla. Stabilan trup omogu\u0107uje sigurnije upravljanje, bolje reakcije i ve\u0107u ravnote\u017eu. To dolazi do izra\u017eaja na tehni\u010dki zahtjevnijim dionicama, zavojima i neravnom terenu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-3wdf9lt-6aaae2b39a301cdc6a660d3a8368b756 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogyfzgy-09045234240d2ba5571c93bac3218088 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Problemi koji nastaju bez core treninga<\/span><\/h5>\n<p>Nedostatak snage u trupu \u010desto se prvo osjeti kroz nelagodu. Bol u donjem dijelu le\u0111a jedan je od naj\u010de\u0161\u0107ih problema kod rekreativnih biciklista. Ona se javlja jer mi\u0161i\u0107i ne mogu odr\u017eati stabilnost tijekom dulje vo\u017enje. \u010cesta je i napetost u ramenima i vratu. To se pak doga\u0111a kada trup ne preuzima dovoljno optere\u0107enja, pa gornji dio tijela poku\u0161ava kompenzirati. Posljedica je uko\u010denost i smanjena udobnost. Uz to dolazi i br\u017ei umor nogu. Iako se \u010dini da je problem u manjku snage, zapravo se radi o lo\u0161em prijenosu energije. Noge rade vi\u0161e nego \u0161to bi trebale jer trup ne pru\u017ea stabilnu osnovu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-3dkjjy9-c63b551f01cc835b8f647fe56485ace8 av_one_full  avia-builder-el-10  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-arjav5-87cf1814c6dbabe12ac7c9be9afd1309\">\n.avia-image-container.av-arjav5-87cf1814c6dbabe12ac7c9be9afd1309 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-arjav5-87cf1814c6dbabe12ac7c9be9afd1309 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-arjav5-87cf1814c6dbabe12ac7c9be9afd1309 av-styling- avia-align-center  avia-builder-el-11  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-11943 avia-img-lazy-loading-not-11943 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1.jpg\" alt='' title='stabilizacija trupa_biciklizam_core1'  height=\"638\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1-400x170.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1-1030x438.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1-768x327.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core1-705x300.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-2mtiwyp-bc8e52e04b7e3d5ddf7183b86a00d2df av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogyh2vl-ed42c43a260a9cc6a32b4603b79234b6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Specifi\u010dne vje\u017ebe za core koje poma\u017eu biciklistima<\/span><\/h5>\n<p>Core trening za bicikliste treba biti funkcionalan. Cilj nije izgled, ve\u0107 stabilnost i kontrola pokreta. Zato su najbolje vje\u017ebe one koje aktiviraju vi\u0161e mi\u0161i\u0107nih skupina i simuliraju zahtjeve vo\u017enje. Plank je temeljna vje\u017eba. Tijelo je u ravnoj liniji, oslonjeno na podlaktice i no\u017ene prste. Va\u017eno je zadr\u017eati neutralan polo\u017eaj kralje\u017enice i aktivirati trbu\u0161ne mi\u0161i\u0107e. Ova vje\u017eba ja\u010da cijeli trup i u\u010di tijelo stabilnosti. Za napredniju verziju mo\u017ee se dodati podizanje jedne noge ili ruke, \u010dime se dodatno izaziva ravnote\u017ea. Bo\u010dni plank posebno ja\u010da bo\u010dne mi\u0161i\u0107e trupa. Ovi mi\u0161i\u0107i klju\u010dni su za stabilnost tijekom pedaliranja, jer sprje\u010davaju ljuljanje tijela lijevo-desno.<\/p>\n<p>\u201eBird dog\u201c je odli\u010dna vje\u017eba za koordinaciju. Izvodi se na sve \u010detiri, uz istovremeno podizanje suprotne ruke i noge. Klju\u010dno je zadr\u017eati stabilan trup bez pomicanja kukova. Ova vje\u017eba simulira stabilizacijsku ulogu trupa tijekom vo\u017enje. Vje\u017eba \u201edead bug\u201c aktivira duboke trbu\u0161ne mi\u0161i\u0107e. Le\u017ee\u0107i na le\u0111ima, ruke i noge se kontrolirano spu\u0161taju prema podu. Pokret mora biti spor i precizan. Ova vje\u017eba poma\u017ee u kontroli pokreta i stabilizaciji donjeg dijela le\u0111a. Za naprednije vje\u017eba\u010de, plank s dodatnim otporom u vidu elasti\u010dne trake ili rad na pilates lopti dodatno pove\u0107avaju zahtjevnost. Nestabilne podloge prisiljavaju tijelo na dodatni anga\u017eman stabilizatora.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-24myyht-68956dfb518c89f0635ebca9b1c8406f av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogyiqkq-0fd5094528a9af7521b8e8370ecb2b98 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kako uklopiti core trening u biciklisti\u010dku rutinu<\/span><\/h5>\n<p>Core trening ne mora biti dug da bi bio u\u010dinkovit. Dovoljno je 15 do 25 minuta, dva do tri puta tjedno. Klju\u010d je u redovitosti i pravilnoj izvedbi. Mo\u017ee se raditi nakon vo\u017enje ili kao zaseban trening. Dobar je i kao dio zagrijavanja, jer aktivira mi\u0161i\u0107e prije napora. Time se pobolj\u0161ava osje\u0107aj stabilnosti ve\u0107 na po\u010detku vo\u017enje. Va\u017eno je postupno napredovati. Prvo treba savladati osnovne vje\u017ebe, a zatim uvoditi slo\u017eenije varijante. Kvaliteta pokreta uvijek je va\u017enija od koli\u010dine.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5skef5-c16ff4fdb2a7a4b8436e3880d0d5092f av_one_full  avia-builder-el-16  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-15mg0ip-799f197bc574f20d102beadbd4fe63cf\">\n.avia-image-container.av-15mg0ip-799f197bc574f20d102beadbd4fe63cf img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-15mg0ip-799f197bc574f20d102beadbd4fe63cf .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-15mg0ip-799f197bc574f20d102beadbd4fe63cf av-styling- avia-align-center  avia-builder-el-17  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-11942 avia-img-lazy-loading-not-11942 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core.jpg\" alt='' title='stabilizacija trupa_biciklizam_core'  height=\"638\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core-400x170.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core-1030x438.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core-768x327.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/04\/stabilizacija-trupa_biciklizam_core-705x300.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-t0y51d-106b1a016b311583a2ffa6a4aa907e5a av_one_full  avia-builder-el-18  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mogyk9je-a09c2e0d03cd297271514508d94429a4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Uloga opreme i pravilnog polo\u017eaja<\/span><\/h5>\n<p>Iako core ima klju\u010dnu ulogu, oprema i pode\u0161avanje bicikla tako\u0111er su va\u017eni. Pravilna visina sjedala i polo\u017eaj upravlja\u010da omogu\u0107uju optimalan rad tijela. Lo\u0161 polo\u017eaj mo\u017ee dodatno opteretiti le\u0111a i smanjiti u\u010dinkovitost. Kvalitetna biciklisti\u010dka oprema pove\u0107ava udobnost i sigurnost. Stabilna obu\u0107a omogu\u0107uje bolji prijenos sile, dok odje\u0107a prilago\u0111ena vo\u017enji poma\u017ee u regulaciji temperature i slobodi pokreta.<\/p>\n<h5><span style=\"color: #808080\">Stabilnost tijela kao skrivena snaga biciklizma<\/span><\/h5>\n<p>Snaga nogu je va\u017ena pri bicikliranju, to je neosporno, ali bez stabilnog trupa ta snaga ne dolazi do punog izra\u017eaja. Trup je temelj koji povezuje sve pokrete i omogu\u0107uje u\u010dinkovitost, kontrolu i sigurnost. Uklju\u010divanjem core treninga u svoju rutinu, biciklist ne postaje samo sna\u017eniji, ve\u0107 i pametniji u na\u010dinu na koji koristi svoje tijelo. Vo\u017enja postaje lak\u0161a, stabilnija i ugodnija. Kada trup radi kako treba, svaki kilometar ima vi\u0161e smisla. Upravo tada biciklizam prelazi iz napora u u\u017eitak, a to bi trebao biti cilj svakog tko sjedne na bicikl.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":11941,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":15,"name":"Biciklizam","slug":"biciklizam","term_group":0,"term_taxonomy_id":15,"taxonomy":"category","description":"Osim \u0161to je zabavan djeluje pozitivno na zdravlje i op\u0107e stanje organizma,\u00a0 biciklizmom stje\u010demo novu snagu, ja\u010damo fizi\u010dku i psihi\u010dku izdr\u017eljivost, gubimo vi\u0161ak kalorija i u\u017eivamo na suncu, svje\u017eem zraku i mirisu prirode\u2026Bez obzira na godine, spol ili tjelesnu spremu, s izborom pravog bicikla, biciklizam je za svakoga.","parent":0,"count":69,"filter":"raw","term_order":"3","url":"https:\/\/www.intersport.hr\/blog\/category\/biciklizam\/"}],"tags":[],"class_list":["post-11937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-biciklizam"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Snaga trupa kod biciklista: Za\u0161to nije sve u nogama - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Snaga trupa utje\u010de na gotovo svaki aspekt bicikliranja. 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