{"id":1422,"date":"2024-10-21T14:01:36","date_gmt":"2024-10-21T14:01:36","guid":{"rendered":"https:\/\/mightylu.com\/?p=1422"},"modified":"2026-10-01T14:44:01","modified_gmt":"2026-10-01T14:44:01","slug":"tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno","status":"publish","type":"post","link":"https:\/\/mightylu.com\/hr\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\/","title":{"rendered":"Push-Pull-Noge trening program kod ku\u0107e"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"724\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7-1024x724.jpg\" alt=\"\" class=\"wp-image-878\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7-1024x724.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7-600x424.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7-300x212.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7-768x543.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-7.jpg 1403w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p>U dana\u0161njem u\u017eurbanom svijetu te\u0161ko je prona\u0107i vrijeme za trening, osobito ako uskla\u0111ujete posao, obitelj i druge obveze. No \u0161to ako vam ka\u017eem da sa samo dva treninga kod ku\u0107e tjedno mo\u017eete posti\u0107i zna\u010dajan napredak u snazi i razvoju mi\u0161i\u0107a? Da, mogu\u0107e je! Klju\u010d je u volumnom treningu \u2013 serijama od 10 do 15 ponavljanja sa srednje te\u0161kim bu\u010dicama na ravnoj klupi za vje\u017ebanje. Razlog je jednostavan: kod ku\u0107e rijetko imate dovoljno te\u0161kih utega za trening u rasponu od 5 do 8 ponavljanja. Ova kombinacija poma\u017ee vam izgraditi snagu i izdr\u017eljivost, a istodobno trening \u010dini \u0161to u\u010dinkovitijim.<\/p>\n<h2>Za\u0161to volumni trening?<\/h2>\n<p>Volumni trening nagla\u0161ava izvo\u0111enje vi\u0161e ponavljanja po seriji, obi\u010dno u rasponu od 10-15 ponavljanja. Ovaj je pristup savr\u0161en za izgradnju mi\u0161i\u0107ne izdr\u017eljivosti, pove\u0107anje ukupne veli\u010dine mi\u0161i\u0107a i pobolj\u0161anje kardiovaskularnog zdravlja. U kombinaciji sa srednje te\u0161kim utezima, volumni trening stvara \u010dvrstu osnovu za snagu, \u0161to ga \u010dini idealnim za ljude koji \u017eele:<\/p>\n<ul>\n<li>Pove\u0107ati mi\u0161i\u0107nu definiciju<\/li>\n<li>Izgraditi mi\u0161i\u0107nu masu<\/li>\n<li>Pove\u0107ati mi\u0161i\u0107nu izdr\u017eljivost<\/li>\n<\/ul>\n<p>Ako se mo\u017eete posvetiti samo dva dana u tjednu, fokusiranje na volumen osigurava da maksimalno iskoristite svoje vrijeme i trud. Ovaj program je namijenjen osobama koje posjeduju ravnu klupu za vje\u017ebanje i set bu\u010dica (obi\u010dno 8 kg do 20 kg, ovisno o va\u0161oj trenutnoj razini snage).<\/p>\n<h2>Prednosti vje\u017ebanja samo 2 puta tjedno<\/h2>\n<p>Za poticanje rasta mi\u0161i\u0107a i odr\u017eavanje snage dovoljan je trening dva puta tjedno. Evo nekih prednosti:<\/p>\n<ul>\n<li><strong>Oporavak<\/strong>: Uz dva treninga tjedno, va\u0161e tijelo ima dovoljno vremena za oporavak, \u010dime se smanjuje rizik od pretreniranosti.<\/li>\n<li><strong>Dosljednost<\/strong>: Dvodnevni plan vje\u017ebanja odr\u017eiv je \u010dak i uz pretrpan raspored<\/li>\n<li><strong>Prilagodljivost<\/strong>: Omogu\u0107uje vam pode\u0161avanje intenziteta na temelju va\u0161eg napretka bez osje\u0107aja izgaranja.<\/li>\n<\/ul>\n<h2>Potrebna oprema u ku\u0107noj teretani<\/h2>\n<p>Za ovaj program potrebno vam je samo:<\/p>\n<ul>\n<li><strong>Ravna klupa za vje\u017ebanje<\/strong>: Savr\u0161eno za vje\u017ebe gornjeg dijela tijela poput potisaka, veslanja i propadanja.<\/li>\n<li><strong>Srednje te\u0161ke bu\u010dice<\/strong>: Prilagodljive ili fiksne bu\u010dice u rasponu od 8 kg-20 kg, idealne za postizanje \u017eeljenog raspona od 10-15 ponavljanja uz odr\u017eavanje pravilne forme.<\/li>\n<\/ul>\n<h2>Za\u0161to Push-pull-noge?<\/h2>\n<p>Push-pull-noge trening kod ku\u0107e omogu\u0107uje vam da strukturirano ciljate razli\u010dite mi\u0161i\u0107ne skupine:<\/p>\n<ul>\n<li><strong>Vje\u017ebe push (potiska)<\/strong> ciljaju prsa, ramena i tricepse<\/li>\n<li><strong>Pull vje\u017ebe (povla\u010denje)<\/strong> fokusiraju se na le\u0111a i bicepse<\/li>\n<li><strong>Vje\u017ebe nogu<\/strong> rade na kvadricepsima, stra\u017enjoj lo\u017ei, gluteusima i listovima<\/li>\n<\/ul>\n<p>Kombinacijom ovih pokreta u svakom treningu dobivate uravnote\u017eenu vje\u017ebu koja stimulira svaku mi\u0161i\u0107nu skupinu s dovoljno volumena za poticanje rasta, \u010dak i uz ograni\u010dene dane treninga.<\/p>\n<h2>Trening A (Push-Pull-noge #1)<\/h2>\n<ol>\n<li><strong>Potisak bu\u010dicama s klupe<\/strong><\/li>\n<\/ol>\n<ul>\n<li>\n<ul>\n<li>4 serije po 10-15 ponavljanja<\/li>\n<li>Cilja prsa, ramena i tricepse. Spustite bu\u010dice polako za kontrolirani pokret i potisnite eksplozivno.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3-1024x768.jpg\" alt=\"\" class=\"wp-image-758\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-3.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>2. Veslanje u pretklonu s bu\u010dicama<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>\n<ul>\n<li>4 serije po 12-15 ponavljanja<\/li>\n<li>Cilja le\u0111a i bicepse. Nagnite se prema naprijed dok vam torzo ne bude otprilike paralelan s podom. Povucite laktove iza tijela dok uvla\u010dite lopatice.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"592\" height=\"500\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/overhand_bent_rows.jpg\" alt=\"\" class=\"wp-image-824\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/overhand_bent_rows.jpg 592w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/overhand_bent_rows-300x253.jpg 300w\" sizes=\"(max-width: 592px) 100vw, 592px\" \/><\/figure>\n<p><strong>3. Goblet \u010du\u010danj<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>4 serije po 10-15 ponavljanja<\/li>\n<li>Dr\u017eite bu\u010dicu u visini prsa i izvedite duboki \u010du\u010danj, fokusiraju\u0107i se na odguravanje kroz pete kako biste anga\u017eirali kvadricepse i gluteuse.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5-1024x768.jpg\" alt=\"\" class=\"wp-image-764\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-5.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>4. Lateralni otklon bu\u010dicama<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Cilja lateralne deltoide. Podignite bu\u010dice u stranu dok vam ruke ne budu paralelne s tlom, a zatim ih polako spustite.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4-1024x768.jpg\" alt=\"\" class=\"wp-image-761\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-4.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>5. Biceps pregib s bu\u010dicom<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Usredoto\u010dite se na kontrolirane pregibe kako biste anga\u017eirali svoje bicepse bez njihanja utega.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6-1024x768.jpg\" alt=\"\" class=\"wp-image-767\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-6.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>6. Rumunjsko mrtvo dizanje s bu\u010dicama<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Cilja stra\u017enju lo\u017eu i gluteuse. Dr\u017eite le\u0111a ravno dok se pregibate u kukovima, spu\u0161taju\u0107i bu\u010dice niz noge.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"449\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dumbbell-Romanian-Deadlift.jpg\" alt=\"\" class=\"wp-image-779\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dumbbell-Romanian-Deadlift.jpg 677w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dumbbell-Romanian-Deadlift-600x398.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dumbbell-Romanian-Deadlift-300x199.jpg 300w\" sizes=\"(max-width: 677px) 100vw, 677px\" \/><\/figure>\n<p><strong>7. Triceps potisak s \u010dela bu\u010dicama<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Legnite na klupu, spustite bu\u010dice prema \u010delu savijaju\u0107i laktove, zatim ih potisnite natrag gore, fokusiraju\u0107i se na tricepse.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/images.jpg\" alt=\"\" class=\"wp-image-821\" \/><\/figure>\n<h2>Trening B (Push-Pull-Noge #2)<\/h2>\n<p><strong>1. Sjede\u0107i rameni potisak bu\u010dicama<\/strong><\/p>\n<ul>\n<li>4 serije po 10-12 ponavljanja<\/li>\n<li>Sjednite na klupu i pritisnite bu\u010dice iznad glave, fokusiraju\u0107i se na cijeli raspon pokreta kako biste anga\u017eirali ramena i tricepse.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7-1024x768.jpg\" alt=\"\" class=\"wp-image-770\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-7.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>2. Jednoru\u010dno veslanje bu\u010dicom na klupi za vje\u017ebanje<\/strong><\/p>\n<ul>\n<li>4 serije po 12-15 ponavljanja<\/li>\n<li>Stavite jedno koljeno i ruku na klupu, a u drugoj ruci dr\u017eite bu\u010dicu. Povucite uteg prema boku, ste\u017eu\u0107i le\u0111a.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8-1024x768.jpg\" alt=\"\" class=\"wp-image-773\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-8.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>3. Bugarski split \u010du\u010danj<\/strong><\/p>\n<ul>\n<li>4 serije po 12-15 ponavljanja<\/li>\n<li>S jednom nogom na klupi iza sebe, dr\u017eite bu\u010dice i izvedite duboki \u010du\u010danj na prednjoj nozi.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"560\" height=\"377\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/posterior-chain-gains-5-butt-building-moves_d.jpg\" alt=\"\" class=\"wp-image-827\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/posterior-chain-gains-5-butt-building-moves_d.jpg 560w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/posterior-chain-gains-5-butt-building-moves_d-300x202.jpg 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/figure>\n<p><strong>4. Letenje bu\u010dicama<\/strong><\/p>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Legnite na ravnu ili blago kosu klupu i dr\u017eite bu\u010dice iznad prsa. Spustite ih u stranu, fokusiraju\u0107i se na duboko rastezanje prsa.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"492\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/the-optimal-you-incline-dumbbell-fly.jpg\" alt=\"\" class=\"wp-image-830\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/the-optimal-you-incline-dumbbell-fly.jpg 900w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/the-optimal-you-incline-dumbbell-fly-600x328.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/the-optimal-you-incline-dumbbell-fly-300x164.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/the-optimal-you-incline-dumbbell-fly-768x420.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n<p><strong>5. Biceps pregib s neutralnim hvatom<\/strong><\/p>\n<ul>\n<li>3 serije po 12-15 ponavljanja<\/li>\n<li>Podi\u017eite utege s dlanovima okrenutim jedan prema drugom. Ovaj pokret cilja brachialis i podlaktice.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9-1024x768.jpg\" alt=\"\" class=\"wp-image-776\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9-600x450.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Dizajn-bez-naslova-9.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p><strong>6. Step-up s bu\u010dicama<\/strong><\/p>\n<ul>\n<li>3 serije po 10-12 ponavljanja<\/li>\n<li>Zakora\u010dite na klupu dr\u017ee\u0107i bu\u010dice. Ovaj pokret djeluje na kvadricepse, gluteuse i stra\u017enju lo\u017eu.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"705\" height=\"1024\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/step-up-600-demo-768x1115-1-705x1024.jpg\" alt=\"\" class=\"wp-image-831\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/step-up-600-demo-768x1115-1-705x1024.jpg 705w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/step-up-600-demo-768x1115-1-600x871.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/step-up-600-demo-768x1115-1-207x300.jpg 207w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/step-up-600-demo-768x1115-1.jpg 768w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/figure>\n<p><strong>7. Triceps propadanja na klupi za vje\u017ebanje<\/strong><\/p>\n<ul>\n<li>3 serije po 10-15 ponavljanja<\/li>\n<li>Sjednite na rub klupe s rukama uz bokove. Spustite tijelo savijanjem laktova, zatim se gurnite prema gore, fokusiraju\u0107i se na tricepse.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"726\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-1024x726.jpg\" alt=\"\" class=\"wp-image-797\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-1024x726.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-600x425.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-300x213.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-768x544.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1-1536x1088.jpg 1536w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-1.jpg 1750w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<h2>Klju\u010dne to\u010dke programa:<\/h2>\n<ol>\n<li><strong>Progresivno optere\u0107enje<\/strong>: Postupno pove\u0107avajte te\u017einu bu\u010dice ili broj ponavljanja svaki tjedan kako biste nastavili izazivati \u200b\u200bsvoje mi\u0161i\u0107e i pospje\u0161ili rast.<\/li>\n<li><strong>Fokus na formi<\/strong>: Dajte prednost kontroliranim, sporim pokretima. To \u0107e u\u010dinkovitije anga\u017eirati ciljane mi\u0161i\u0107e i smanjiti rizik od ozljeda.<\/li>\n<li><strong>Oporavak<\/strong>: Budu\u0107i da optere\u0107ujete svaku mi\u0161i\u0107nu skupinu dva puta tjedno, va\u017eno je osigurati odgovaraju\u0107i odmor izme\u0111u treninga. Pobrinite se da dobro spavate, jedete hranu bogatu proteinima i ostanete hidrirani.<\/li>\n<\/ol>\n<p>Tako\u0111er preporu\u010dujemo <a href=\"https:\/\/legionathletics.com\/category\/workouts\/\" rel=\"noopener\" target=\"_blank\">Legionathletics<\/a> web stranicu kao izvrstan izvor znanja za vje\u017ebanje!<\/p>\n<h2>Zaklju\u010dak<\/h2>\n<p>Ovaj <strong>push-pull-noge<\/strong> trening kod ku\u0107e savr\u0161en je za izgradnju mi\u0161i\u0107a, snage i izdr\u017eljivosti, \u010dak i ako imate malo vremena. Uz volumni trening u rasponu od <strong>10-15 ponavljanja<\/strong> i pravilnu progresiju vidjet \u0107ete stalan napredak u veli\u010dini mi\u0161i\u0107a i op\u0107oj kondiciji. Uklju\u010divanjem <strong>klupe za vje\u017ebanje<\/strong> i <strong>srednje te\u0161kih bu\u010dica<\/strong> mo\u017eete stvoriti u\u010dinkovitu rutinu vje\u017ebanja kod ku\u0107e koja se uklapa u va\u0161 pretrpani raspored.<\/p>\n<p data-ml-seo=\"1\">Program se oslanja na srednje te\u0161ke bu\u010dice i stabilnu klupu \u2013 i vi\u0161e prostora mu ne treba: klupa, \u010detiri para bu\u010dica i pretvara\u010d za veslanja i potiske u stilu \u0161ipke udobno stanu na manje od 4 m\u00b2, bez stalka, utega ili posebne sobe.<\/p>\n<p data-ml-seo=\"1\">Push, pull i noge oslanjaju se na istu osnovu: <a href=\"https:\/\/mightylu.com\/hr\/proizvod\/mightyrock-sklopiva-klupa-sa-zidnim-nosacem\/\">sklopivu klupu MightyRock sa zidnim nosa\u010dem<\/a>, nosivosti 500 kg i isporu\u010denu potpuno sastavljenu. Uz na\u0161 <a href=\"https:\/\/mightylu.com\/hr\/proizvod\/pretvarac-bucica-u-sipku\/\">pretvara\u010d bu\u010dica za vje\u017ebe u stilu \u0161ipke<\/a> radite veslanja i potiske sa \u0161ipkom koriste\u0107i bu\u010dice koje ve\u0107 imate. Izme\u0111u treninga klupa visi na zidu ili za nekoliko sekundi nestaje ispod kau\u010da.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>U dana\u0161njem u\u017eurbanom svijetu te\u0161ko je prona\u0107i vrijeme za trening, osobito ako uskla\u0111ujete posao, obitelj i druge obveze. No \u0161to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[79],"tags":[],"class_list":["post-1422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-programs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tjedni plan vje\u017ebanja kod ku\u0107e s Push-Pull-Legs programom, dvaput tjedno za snagu i mi\u0161i\u0107e<\/title>\n<meta name=\"description\" content=\"Tra\u017ei\u0161 u\u010dinkovit plan vje\u017ebanja kod ku\u0107e? Ovaj Push-Pull-Legs program, koji se izvodi dvaput tjedno, koristi volumni trening za izgradnju snage i mi\u0161i\u0107a uz samo bu\u010dice i klupu za vje\u017ebanje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mightylu.com\/hr\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tjedni plan vje\u017ebanja kod ku\u0107e s Push-Pull-Legs programom, dvaput tjedno za snagu i mi\u0161i\u0107e\" \/>\n<meta property=\"og:description\" content=\"Tra\u017ei\u0161 u\u010dinkovit plan vje\u017ebanja kod ku\u0107e? Ovaj Push-Pull-Legs program, koji se izvodi dvaput tjedno, koristi volumni trening za izgradnju snage i mi\u0161i\u0107a uz samo bu\u010dice i klupu za vje\u017ebanje.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mightylu.com\/hr\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\/\" \/>\n<meta property=\"og:site_name\" content=\"MightyLu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=61557728353432\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-21T14:01:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-01T14:44:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Naslov-E28093-kopija-3-scaled-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1371\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Niko Bolan\u010da\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Niko Bolan\u010da\" \/>\n\t<meta name=\"twitter:label2\" content=\"Procijenjeno vrijeme \u010ditanja\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/\"},\"author\":{\"name\":\"Niko Bolan\u010da\",\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/#\\\/schema\\\/person\\\/77e35069e5ee586507f74512bdd9ec8b\"},\"headline\":\"Push-Pull-Noge trening program kod ku\u0107e\",\"datePublished\":\"2024-10-21T14:01:36+00:00\",\"dateModified\":\"2026-10-01T14:44:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/\"},\"wordCount\":1197,\"image\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/mightylu.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Naslov-E28093-kopija-3-scaled-1.jpg\",\"articleSection\":[\"Programi vje\u017ebanja\"],\"inLanguage\":\"hr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/\",\"url\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/\",\"name\":\"Tjedni plan vje\u017ebanja kod ku\u0107e s Push-Pull-Legs programom, dvaput tjedno za snagu i mi\u0161i\u0107e\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/mightylu.com\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/Naslov-E28093-kopija-3-scaled-1.jpg\",\"datePublished\":\"2024-10-21T14:01:36+00:00\",\"dateModified\":\"2026-10-01T14:44:01+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/mightylu.com\\\/hr\\\/#\\\/schema\\\/person\\\/77e35069e5ee586507f74512bdd9ec8b\"},\"description\":\"Tra\u017ei\u0161 u\u010dinkovit plan vje\u017ebanja kod ku\u0107e? 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