{"id":2105,"date":"2021-02-03T19:26:43","date_gmt":"2021-02-03T18:26:43","guid":{"rendered":"https:\/\/cybernck.com\/blog\/?p=2105"},"modified":"2021-02-03T21:38:35","modified_gmt":"2021-02-03T20:38:35","slug":"26-body-core-vjezbi-za-bicikliste","status":"publish","type":"post","link":"https:\/\/cybernck.com\/blog\/26-body-core-vjezbi-za-bicikliste\/","title":{"rendered":"26 body core vje\u017ebi za bicikliste"},"content":{"rendered":"<p>U \u010dlanku o <a href=\"https:\/\/cybernck.com\/blog\/zimske-pripreme-za-bicikliste\/\" target=\"_blank\" rel=\"noopener noreferrer\">zimskim pripremama za bicikliste<\/a> dotakli smo se va\u017enosti body core vje\u017ebi, pogotovo u periodu priprema za novu sezonu. Ova grupa vje\u017ebi prakti\u010dno predstavlja osnovne i klju\u010dne vje\u017ebe koje ja\u010daju cijelo tijelo, popravljaju va\u0161e dr\u017eanje i smanjuju optere\u0107enje ki\u010dmenog stuba. Praktikovanjem ovih vje\u017ebi \u0107ete pobolj\u0161ati svoju poziciju sjedenja na biciklu, mogu\u0107nost da dugo budete u agresivnom polo\u017eaju, ali i pove\u0107ati efikasnost prenosa snage cijelog tijela na pedale.<\/p>\n<p>Sjajno je \u0161to ih mo\u017eete raditi bilo kad i bilo gdje &#8211; kod ku\u0107e, na pauzi na poslu, kada ste na putovanju&#8230;<\/p>\n<p>Vje\u017ebe nisu invazivne, ali ipak se prvo konsultujte s doktorom ili fizioterapeutom, u slu\u010daju da imate ozbiljnijih problema s odre\u0111enim dijelovima tijela, pogotovo ki\u010dmom.<\/p>\n<p>Svaku vje\u017ebu uradite u 10 do 16 ponavljanja, s obe ruke\/noge. Pove\u0107ajte broj serija i dodajte tegi\u0107e za ruke\/noge kako budete napredovali.<\/p>\n<p>U nastavku teksta je kratki opis svake vje\u017ebe, a preporu\u010dujemo Vam da pogledate i video klip na kraju \u010dlanka.<\/p>\n<hr \/>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore01.jpg\" alt=\"\" width=\"800\" height=\"453\" srcset=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore01.jpg 800w, https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore01-300x170.jpg 300w, https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore01-768x435.jpg 768w, https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore01-580x328.jpg 580w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>01. Basic inner muscle activation<\/h3>\n<p>Ovom vje\u017ebom pokre\u0107emo sve unutra\u0161nje mi\u0161i\u0107e. Iz neutralne pozicije pravimo luk, pa se zatim spu\u0161tamo u kontra luk.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore02.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>02. Total inner core exercise<\/h3>\n<p>Kako bismo vje\u017ebali kompletne unutra\u0161nje mi\u0161i\u0107e i mi\u0161i\u0107e ki\u010dmenog stuba, iz neutralne pozicije unakrsno pru\u017eamo ruku i nogu, a pri povratku se izvijamo kao u prethodnoj vje\u017ebi, pri \u010demu nogu, ruku i glavu podvla\u010dimo ispod sebe.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore03.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>03. Total back muscle activation<\/h3>\n<p>Ovu vje\u017ebu po\u010dinjemo iz pozicije kao na prethodnoj slici, a spajamo unakrsnu ruku i nogu.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore04.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>04. Lower back muscle plank<\/h3>\n<p>Iz klasi\u010dne plank pozicije, podi\u017eemo i zadr\u017eavamo noge naizmjeni\u010dno, \u010dime ja\u010damo donje mi\u0161i\u0107e le\u0111a.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore05.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>05. Full side core plank<\/h3>\n<p>Iz polu-bo\u010dne plank pozicije se spu\u0161tamo do tla i ponovo izdi\u017eemo, \u010dime ja\u010damo bo\u010dne mi\u0161i\u0107e trupa.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore06.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>06. Side abs &amp; leg joint plank<\/h3>\n<p>U ovoj vje\u017ebi, iz plank pozicije, nogu tj. koljeno dovodimo u bo\u010dnu poziciju i nazad, te time aktiviramo bo\u010dne mi\u0161i\u0107e i pripoje nogu.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore07.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>07. Arm activation plank<\/h3>\n<p>Iz plank pozicije se podi\u017eemo oslonjeni na dlan, s obe ruke, a zatim spu\u0161tamo. Ovo vje\u017ebom aktiviramo mi\u0161i\u0107e ruku.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore08.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>08. Arm burner exercise<\/h3>\n<p>Da bismo dodatno oja\u010dali ruke, iz klasi\u010dne plank pozicije se istovremeno spu\u0161tamo i pomjeramo prema naprijed, a zatim vra\u0107amo u po\u010detnu poziciju.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore09.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>09. Side abs &amp; leg activation<\/h3>\n<p>Ovom vje\u017ebom ciljamo bo\u010dne trbu\u0161ne mi\u0161i\u0107e i pripoje nogu. Iz pozicije kao na slici, radite okret prema podu i vra\u0107ate se u po\u010detnu poziciju, a zatim spu\u0161tate i podi\u017eete bok, kao u vje\u017ebi br. 5.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore10.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>10. Side core &amp; abs exercise<\/h3>\n<p>Za dodatno oja\u010danje bo\u010dnih unutra\u0161njih kao i trbu\u0161nih mi\u0161i\u0107a, iz polu-le\u017ee\u0107eg polo\u017eaja oslonjeni na jednu ruku podi\u017eite noge i slobodnu ruku. Vje\u017ebu ponovite oslonjeni na drugu stranu.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore11.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>11. Shoulder activation plank<\/h3>\n<p>Iz klasi\u010dne plank pozicije naizmjeni\u010dno pru\u017eajte ruke kako biste aktivirali mi\u0161i\u0107e ramena.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore12.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>12. Trapezius activation plank<\/h3>\n<p>Ovo vje\u017ebom aktiviramo mi\u0161i\u0107e trapeza. Iz plank pozicije se rotiramo unazad.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore13.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>13. Lower core &amp; leg activation<\/h3>\n<p>Iz le\u017ee\u0107e pozicije sa skupljenim nogama, podi\u017eite i spu\u0161tajte svoju pozadinu.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore14.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>14. Lower core &amp; leg burner<\/h3>\n<p>Nakon prethodne vje\u017ebe, postavite se fiksno u podignutu poziciju, a ispru\u017eene ruke rotirajte od naprijed prema nazad, tj. iznad glave.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore15.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>15. Lower core &amp; hamstring exercise<\/h3>\n<p>Da bismo dodatno oja\u010dali donje mi\u0161i\u0107e trupa, kao i zadnje mi\u0161i\u0107e nogu, zadr\u017eite se u ispru\u017eenoj poziciji prethodne vje\u017ebe i dodatno nazimjeni\u010dno rotirajte noge prema gore.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore16.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>16. Lower abs activation<\/h3>\n<p>Kako biste aktivirali donje stoma\u010dne mi\u0161i\u0107e, iz potpuno ispru\u017eene le\u0111ne pozicije istovremeno podi\u017eite jednu nogu i gornji dio tijela. Vje\u017eba se radi naizmjeni\u010dno svakim ponavljanjem.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore17.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>17. Total abs exercise<\/h3>\n<p>Da bi ste dodatno oja\u010dali sve trbu\u0161ne mi\u0161i\u0107e, iz potpuno ispu\u017eene le\u017ee\u0107e pozicije podi\u017eite obe noge i gornji dio tijela istovremeno.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore18.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>18. Upper &amp; lower back burner<\/h3>\n<p>Kao intenzivnu vje\u017ebu donjih i gornjih le\u0111nih mi\u0161i\u0107a, iz opru\u017eene pozicije na stomaku podi\u017eemo obe noge i gornji dio tijela, ruke pru\u017eamo naprijed, a zatim ih kroz bo\u010dni kru\u017eni pokret spajamo iznad tijela, a zatim kroz isti pokret vra\u0107amo ispred sebe.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore19.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>19. Back &amp; trapezius burner<\/h3>\n<p>Prethodnu vje\u017ebu nastavljamo sli\u010dnom, s tim da se kru\u017eni pokret povratka ruku s pozicije iza le\u0111a odvija prema tlu, a zatim naprijed, u principu suprotno od akcije kraul plivanja.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore20.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>20. Total core burner<\/h3>\n<p>Da bismo dodatno vje\u017ebali sve unutra\u0161nje mi\u0161i\u0107e, postavaljamo se u potpuno opru\u017eenu poziciju s rukama ispred sebe, a zatim odi\u017eemo noge i gornji dio tijela, zajedno s ispru\u017eenim rukama.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore21.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>21. Hamstring &amp; glute activation<\/h3>\n<p>Vratite se u poziciju oslonjeni na laktove i koljena. Jednu nogu ispru\u017eite i zatim je podi\u017eite. Nakon serije ponavljanja, ponovite i s drugom nogom.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore22.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>22. Glute muscle exercise<\/h3>\n<p>Kako biste oja\u010dali mi\u0161i\u0107e gluteusa, iz prethodne po\u010detne pozicije, savijenu nogu rotirajte prema gore.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore23.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>23. Leg joint exercise<\/h3>\n<p>Sada se oslonite na dlanove, a nogu podi\u017eite bo\u010dno. Naravno, vje\u017ebu ponovite i s drugom nogom.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore24.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><br \/>\n24. Hamstring &amp; glute exercise<\/p>\n<p>Iz iste pozicije na dlanovima i koljenima, ispru\u017eite nogu bo\u010dno, a zatim je rotirajte preko druge noge i nazad.<\/p>\n<p>&nbsp;<\/p>\n<h3><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore25.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/h3>\n<h3>25. Full body core stretching<\/h3>\n<p>Zavr\u0161avamo s dvije ve\u017ebe istezanja. Opru\u017eite se le\u017ee\u0107i na stomak, a zatim izdignite gornji dio tijela oslanjaju\u0107i se na dlanove i tako zadr\u017eite nekoliko sekundi.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2118\" src=\"https:\/\/cybernck.com\/blog\/wp-content\/uploads\/2021\/02\/goggycore26.jpg\" alt=\"\" width=\"800\" height=\"453\" \/><\/p>\n<h3>26. Arm &amp; upper body stretching<\/h3>\n<p>Iz po\u010detne pozicije na dlanovima i koljenima, jednu ruku ispru\u017eite ravno, a tijelo rotirajte i drugu ruku oslonite na pod i ispru\u017eite. Istezanje ponovite i na drugu stranu.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>YouTube video klip:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/LXX-hnyTing\" width=\"800\" height=\"453\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<hr \/>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">Instruktor: <a href=\"https:\/\/www.instagram.com\/bodybygoggy\" target=\"_blank\" rel=\"noopener noreferrer\">Gocin Fitnes Tim<\/a><\/div>\n<div dir=\"auto\">Kamera i video monta\u017ea: <a href=\"https:\/\/www.instagram.com\/cybernck\" target=\"_blank\" rel=\"noopener noreferrer\">Nikica Atlagic<\/a><\/div>\n<div dir=\"auto\">Snimano na lokaciji: <a href=\"https:\/\/www.instagram.com\/zivimobolje\" target=\"_blank\" rel=\"noopener noreferrer\">Centar za bolji kvalitet \u017eivota<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>U \u010dlanku o zimskim pripremama za bicikliste dotakli smo se va\u017enosti body core vje\u017ebi, pogotovo u periodu priprema za novu sezonu. Ova grupa vje\u017ebi prakti\u010dno predstavlja osnovne i klju\u010dne vje\u017ebe koje ja\u010daju cijelo tijelo, popravljaju va\u0161e dr\u017eanje i smanjuju optere\u0107enje ki\u010dmenog stuba. Praktikovanjem ovih vje\u017ebi \u0107ete pobolj\u0161ati svoju poziciju sjedenja na biciklu, mogu\u0107nost da dugo&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2114,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[52],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/posts\/2105"}],"collection":[{"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/comments?post=2105"}],"version-history":[{"count":13,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/posts\/2105\/revisions"}],"predecessor-version":[{"id":2183,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/posts\/2105\/revisions\/2183"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/media\/2114"}],"wp:attachment":[{"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/media?parent=2105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/categories?post=2105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cybernck.com\/blog\/wp-json\/wp\/v2\/tags?post=2105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}