{"id":1639,"date":"2025-06-13T13:28:28","date_gmt":"2025-06-13T13:28:28","guid":{"rendered":"https:\/\/mightylu.com\/?p=1639"},"modified":"2026-10-16T15:18:56","modified_gmt":"2026-10-16T15:18:56","slug":"bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce","status":"publish","type":"post","link":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/","title":{"rendered":"Kako raditi Bugarske \u010du\u010dnjeve na klupi za vje\u017ebanje za razvoj kvadricepsa i gluteusa"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"717\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats-1024x717.jpg\" alt=\"Bugarski split \u010du\u010danj na klupi za vje\u017ebanje kod ku\u0107e\" class=\"wp-image-1250\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats-1024x717.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats-600x420.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats-300x210.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats-768x538.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bulgarian-split-squats.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<p>Jake noge i sna\u017ean trup temeljni su stupovi zdravlja i stabilnosti svakog zaljubljenika u vje\u017ebanje. Bugarski split \u010du\u010danj jedna je od naju\u010dinkovitijih vje\u017ebi za izgradnju kvadricepsa i gluteusa \u2013 klju\u010dnih za sna\u017ene, atletske noge. Kori\u0161tenje <strong>klupe za vje\u017ebanje<\/strong> kod ku\u0107e idealno je za izvo\u0111enje ove vje\u017ebe jer pru\u017ea stabilnost i savr\u0161enu visinu za odr\u017eavanje ravnote\u017ee tijekom treninga.<\/p>\n\n<div class=\"ml-keybox\"><p class=\"ml-keybox__title\">Ukratko<\/p><ul><li>Za kvadricepse: prednje stopalo postavite bli\u017ee klupi, pustite prednje koljeno da ide prema naprijed i dr\u017eite trup uspravno.<\/li><li>Za gluteuse: prednje stopalo postavite dalje od klupe kako bi potkoljenica ostala vertikalna, lagano nagnite trup prema naprijed i odgurujte se prednjom petom.<\/li><li>Visina klupe: otprilike do koljena ili malo ni\u017ee \u2013 za ve\u0107inu ljudi oko 40\u201350 cm. Klupe vi\u0161e od 45 cm ni\u017eim vje\u017eba\u010dima mogu biti previsoke; mnogima je ugodna visina od oko 43 cm.<\/li><li>Na klupu oslonite samo prste stra\u017enje noge, spu\u0161tajte se dok prednja natkoljenica ne bude paralelna s podom i dr\u017eite kukove u ravnini.<\/li><li>Za dodatno optere\u0107enje kvadricepsa podignite petu prednje noge na plo\u010du s utezima ili drveni blok, a fokus na kvadricepse i gluteuse izmjenjujte iz treninga u trening.<\/li><\/ul><\/div>\n\n<h2>Za\u0161to je klupa za vje\u017ebanje klju\u010dna za bugarske \u010du\u010dnjeve<\/h2><p>Mo\u017eete koristiti i sofu ili stolicu za izvo\u0111enje bugarskih \u010du\u010dnjeva, ali namjenska <strong>klupa za vje\u017ebanje<\/strong> pru\u017ea optimalnu podr\u0161ku. Ima idealnu visinu i \u010dvrstu podlogu koja se ne sabija pod pritiskom. To zna\u010di da \u0107e stra\u017enja noga \u2013 koja je oslonjena na klupu \u2013 imati stabilnu podlogu, \u0161to je klju\u010dno za odr\u017eavanje ravnote\u017ee i pravilne forme tijekom cijele vje\u017ebe.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/bulgarian-split-spuat-1024x1024-1.gif\" alt=\"\" class=\"wp-image-1214\" \/><\/figure>\n\n<h2>Bugarski split \u010du\u010danj za gluteuse ili kvadricepse: polo\u017eaj stopala i nagib trupa<\/h2>\n\n<h3><strong>Polo\u017eaj stopala odre\u0111uje koji \u0107e mi\u0161i\u0107 raditi: kvadriceps ili gluteus<\/strong><\/h3><p>Kako biste naglasili ili kvadriceps ili gluteus tijekom bugarskog \u010du\u010dnja, obratite pa\u017enju na polo\u017eaj prednjeg stopala u odnosu na klupu. Bli\u017ee postavljeno stopalo vi\u0161e optere\u0107uje kvadriceps, dok udaljenije aktivira gluteuse. U nastavku su opisane tehnike izvo\u0111enja za oba mi\u0161i\u0107a.<\/p><ul><li><p><strong>Fokus na kvadricepse:<\/strong> prednje stopalo bli\u017ee klupi, koljeno ide prema naprijed preko prstiju, trup uspravan.<\/p><\/li><li><p><strong>Fokus na gluteuse:<\/strong> prednje stopalo dalje od klupe, potkoljenica vertikalna, koljeno iznad prstiju ili malo iza njih, trup blago nagnut prema naprijed.<\/p><\/li><\/ul>\n\n<h3><strong>Tehnika za aktivaciju kvadricepsa<\/strong><\/h3><ol><li><p>Postavite <strong>klupu za vje\u017ebanje<\/strong> na stabilnu, neklizaju\u0107u podlogu poput parketa ili plo\u010dica.<\/p><\/li><li><p>Sjednite na polovicu \u0161irine klupe.<\/p><\/li><li><p>Ispru\u017eite radnu nogu tako da je peta na podu.<\/p><\/li><li><p>Povucite petu otprilike za \u010detvrtinu udaljenosti od klupe \u2013 tako da kada se spustite, vrh stopala bude pribli\u017eno u ravnini s koljenom. Udaljenost se mo\u017ee razlikovati ovisno o va\u0161oj gra\u0111i, pa isprobajte vi\u0161e opcija.<\/p><\/li><li><p>Stra\u017enju nogu postavite na klupu tako da su prsti oslonjeni na nju.<\/p><\/li><li><p>Dr\u017eite trup uspravno i zategnut.<\/p><\/li><li><p>Savijajte prednje koljeno dok vam natkoljenica ne bude paralelna s podom.<\/p><\/li><li><p>Gurnite se prednjim stopalom natrag u uspravan polo\u017eaj.<\/p><\/li><li><p>Ponovite \u017eeljeni broj ponavljanja.<\/p><\/li><\/ol><p><strong>Savjeti za aktivaciju kvadricepsa:<\/strong><\/p><ul><li><p>Prednje koljeno neka ide vi\u0161e prema naprijed u fleksiji \u2013 time se rastere\u0107uje gluteus, a vi\u0161e optere\u0107uje kvadriceps.<\/p><\/li><li><p>Kukovi moraju ostati u ravnini, bez naginjanja na jednu stranu. Aktivacija corea poma\u017ee u tome.<\/p><\/li><\/ul>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Shin-angle-and-quads-involvement-on-the-Bulgarian-split-squat-1024x576-1.webp\" alt=\"\" class=\"wp-image-1265\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Shin-angle-and-quads-involvement-on-the-Bulgarian-split-squat-1024x576-1.webp 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Shin-angle-and-quads-involvement-on-the-Bulgarian-split-squat-1024x576-1-600x338.webp 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Shin-angle-and-quads-involvement-on-the-Bulgarian-split-squat-1024x576-1-300x169.webp 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Shin-angle-and-quads-involvement-on-the-Bulgarian-split-squat-1024x576-1-768x432.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h3><strong>Tehnika za aktivaciju gluteusa<\/strong><\/h3><ol><li><p>Ponovno postavite <strong>klupu za vje\u017ebanje<\/strong> na \u010dvrstu, neklizaju\u0107u povr\u0161inu.<\/p><\/li><li><p>Sjednite na rub klupe koriste\u0107i polovicu \u0161irine.<\/p><\/li><li><p>Ispru\u017eite radnu nogu tako da je peta na podu; koljeno neka ostane iznad prstiju ili malo iza njih, bez prekomjernog pomicanja naprijed.<\/p><\/li><li><p>Napravite iskorak tako da trup ostane uspravan uz lagani nagib prema naprijed.<\/p><\/li><li><p>Spustite se dok vam natkoljenica ne bude paralelna s podom.<\/p><\/li><li><p>Gurnite se prednjom petom natrag prema gore.<\/p><\/li><li><p>Ponovite \u017eeljeni broj puta.<\/p><\/li><\/ol><p><strong>Savjeti za aktivaciju gluteusa:<\/strong><\/p><ul><li><p>Prednje stopalo postavite dalje od klupe kako bi potkoljenica ostala vertikalna, a kukovi mogli putovati ni\u017ee.<\/p><\/li><li><p>Odr\u017eavajte kukove u ravnini i trup \u010dvrsto aktiviranim kako biste sprije\u010dili rotaciju ili gubitak ravnote\u017ee.<\/p><\/li><\/ul><p>Ako \u017eelite nadograditi split \u010du\u010dnjeve usmjerene na gluteuse, na\u0161 <a href=\"https:\/\/mightylu.com\/hr\/konverter-bucica-u-sipku-gluteusi-straznja-loza-trening\/\">trening za gluteuse i stra\u017enju lo\u017eu s pretvara\u010dem bu\u010dica u \u0161ipku<\/a> donosi vje\u017ebe za kukove koje mo\u017eete raditi kod ku\u0107e.<\/p>\n\n<h3><strong>Kako dodatno opteretiti kvadriceps<\/strong><\/h3><p>Ako \u017eelite jo\u0161 vi\u0161e izolirati kvadriceps, postavite malu podlogu (npr. plo\u010du s utezima ili drveni blok) ispod pete prednje noge. Taj lagani nagib dodatno optere\u0107uje kvadriceps tijekom spu\u0161tanja i podizanja \u2013 jednostavna i u\u010dinkovita varijacija za poja\u010davanje intenziteta.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/heel-elevated-bulgarian-split-squat-muscles-1024x1024-1.gif\" alt=\"\" class=\"wp-image-1271\" \/><\/figure>\n\n<h2>Va\u017enost unilateralnih vje\u017ebi<\/h2><p>Rad s jednom nogom, kao kod bugarskih \u010du\u010dnjeva, poma\u017ee u ispravljanju mi\u0161i\u0107nih <a href=\"https:\/\/barbend.com\/unilateral-training\/\" rel=\"noopener\" target=\"_blank\">disbalansa<\/a> i ja\u010danju svake strane tijela zasebno. Tako\u0111er pobolj\u0161ava stabilnost trupa, ravnote\u017eu i koordinaciju \u2013 \u0161to su klju\u010dne komponente za svakodnevne aktivnosti i sportske performanse. Za cjelovit trening donjeg dijela tijela oko ove vje\u017ebe pogledajte na\u0161 vodi\u010d za <a href=\"https:\/\/mightylu.com\/hr\/trening-kod-kuce-izgradnja-misica-nogu\/\">izgradnju sna\u017enih mi\u0161i\u0107a nogu kod ku\u0107e uz minimalnu opremu<\/a>.<\/p>\n\n<h2>Prava visina klupe za bugarski split \u010du\u010danj<\/h2><p>Visina klupe mo\u017ee biti ograni\u010davaju\u0107i faktor ako ste previsoki ili preniski. Standardne klupe u teretanama \u010desto su vi\u0161e od 45 cm, \u0161to nekim vje\u017eba\u010dima mo\u017ee biti previsoko i ote\u017eati aktivaciju kvadricepsa te u\u010diniti tehniku manje dosljednom. Kao op\u0107e pravilo, klupa bi trebala biti otprilike do visine koljena ili malo ni\u017ea \u2013 za ve\u0107inu ljudi oko 40\u201350 cm. Ako \u017eelite strukturirani pregled na \u0161to treba obratiti pozornost pri odabiru klupe, na\u0161 <a href=\"https:\/\/mightylu.com\/hr\/kako-odabrati-sklopivu-klupu-za-vjezbanje-za-kucnu-teretanu\/\"><strong>vodi\u010d za kupnju sklopive klupe za vje\u017ebanje<\/strong> <\/a>obja\u0161njava klju\u010dne kriterije poput stabilnosti, visine, dimenzija u sklopljenom stanju i prakti\u010dne upotrebljivosti. Mnogi smatraju da je kompaktna i stabilna klupa visine oko 43 cm ugodnija i dosljednija za bugarske \u010du\u010dnjeve. Ako tra\u017eite stabilnu klupu prilago\u0111enu ku\u0107nom treningu visine oko 43 cm, mo\u017eete pogledati na\u0161u <strong>MightyRock sklopivu klupu za vje\u017ebanje<\/strong> u webshopu.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-1024x1024.png\" alt=\"Dimenzije klupe za vje\u017ebanje\" class=\"wp-image-677\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-1024x1024.png 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-300x300.png 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-100x100.png 100w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-600x600.png 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-150x150.png 150w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1-768x768.png 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/Bench-dimensions-1.png 1125w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<aside class=\"ml-pbox\" data-ml-cta=\"pbox-202\">\r\n<a class=\"ml-pbox__media\" href=\"https:\/\/mightylu.com\/hr\/proizvod\/mightyrock-sklopiva-klupa-za-vjezbanje\/\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-768x768.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"MightyRock sklopiva klupa za vje\u017ebanje\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-768x768.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-300x300.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-100x100.jpg 100w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-600x600.jpg 600w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-1024x1024.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views-150x150.jpg 150w, https:\/\/mightylu.com\/wp-content\/uploads\/2026\/09\/MightyRock-bench-in-studio-2-views.jpg 1254w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a>\r\n<div class=\"ml-pbox__body\">\r\n<p class=\"ml-pbox__eyebrow\">Klupa za bugarski split \u010du\u010danj kod ku\u0107e<\/p><p class=\"ml-pbox__title\">MightyRock sklopiva klupa za vje\u017ebanje<\/p>\r\n<p class=\"ml-pbox__lead\">Visoka 43 cm \u2013 kod ve\u0107ine ljudi otprilike u visini koljena, pa stra\u017enje stopalo prirodno le\u017ei na jastuku.<\/p><ul class=\"ml-pbox__facts\"><li>Nosivost 500 kg, neovisno testirana do 460 kg<\/li><li>\u010celi\u010dne noge debljine 5 mm s protukliznim stopicama<\/li><li>Sklopljena samo 9,5 cm \u2013 stane ispod kau\u010da ili na zid<\/li><\/ul>\r\n<p class=\"ml-pbox__price\"><strong><span class=\"woocommerce-Price-amount amount\">215&nbsp;<span class=\"woocommerce-Price-currencySymbol\" dir=\"auto\">&euro;<\/span><\/span><\/strong> s PDV-om \u00b7 isporu\u010duje se potpuno sastavljena<\/p>\r\n<p class=\"ml-pbox__actions\"><a class=\"ml-pbox__btn\" href=\"https:\/\/mightylu.com\/hr\/proizvod\/mightyrock-sklopiva-klupa-za-vjezbanje\/\">Pogledajte klupu<\/a> <a class=\"ml-pbox__link\" href=\"https:\/\/mightylu.com\/hr\/proizvod\/mightyrock-sklopiva-klupa-sa-zidnim-nosacem\/\">Klupa + zidni nosa\u010d (230&nbsp;&euro;)<\/a><\/p>\r\n<\/div>\r\n<\/aside>\n\n<h2>Prakti\u010dni savjeti i \u010deste pogre\u0161ke<\/h2><ul><li><p><strong>Zagrijavanje<\/strong>: Uvijek zapo\u010dnite s dinami\u010dkim istezanjem nogu ili laganim kardio zagrijavanjem kako biste aktivirali mi\u0161i\u0107e i pripremili zglobove.<\/p><\/li><li><p><strong>Disanje<\/strong>: Udahnite pri spu\u0161tanju, izdahnite pri podizanju.<\/p><\/li><li><p><strong>Dr\u017eanje<\/strong>: Odr\u017eavajte neutralan polo\u017eaj le\u0111a, podignite prsa, opustite ramena.<\/p><\/li><li><p><strong>Kontrola<\/strong>: Nemojte se naglo spu\u0161tati \u2013 spu\u0161tajte se polako i kontrolirano radi za\u0161tite zglobova.<\/p><\/li><li><p><strong>Mi\u0161i\u0107na povezanost<\/strong>: Aktivno usmjerite pa\u017enju na ciljani mi\u0161i\u0107 \u2013 kvadriceps ili gluteus, ovisno o varijanti.<\/p><\/li><li><p><strong>Varijacije<\/strong>: Izmjenjujte fokus (kvadriceps \u2013 gluteus) kroz treninge kako biste izgradili uravnote\u017eenu snagu.<\/p><\/li><\/ul>\n\n<h2>Zavr\u0161ne misli<\/h2><p>Kori\u0161tenje <strong>klupe za vje\u017ebanje<\/strong> kod ku\u0107e \u010dini bugarske \u010du\u010dnjeve sigurnima, u\u010dinkovitima i prakti\u010dnima. Ovisno o ciljanom mi\u0161i\u0107u \u2013 kvadricepsu ili gluteusu \u2013 mo\u017eete prilagoditi polo\u017eaj stopala i tijela za optimalnu aktivaciju. Za dodatnu izolaciju kvadricepsa, povi\u0161enje ispod pete dodatno ote\u017eava izvedbu. Redovito unilateralno vje\u017ebanje osigurava ravnomjeran razvoj donjeg dijela tijela i stabilnost.<\/p>\n\n<h2>\u010cesta pitanja<\/h2>\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-1347-1\"><strong class=\"schema-faq-question\">Je li bugarski split \u010du\u010danj bolji za gluteuse ili kvadricepse?<\/strong> <p class=\"schema-faq-answer\">Trenira oboje, a naglasak odre\u0111uje polo\u017eaj stopala. Prednje stopalo bli\u017ee klupi, uz koljeno koje ide prema naprijed, vi\u0161e optere\u0107uje kvadricepse, dok prednje stopalo dalje od klupe, uz vertikalnu potkoljenicu i lagani nagib trupa prema naprijed, ja\u010de aktivira gluteuse.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-1347-2\"><strong class=\"schema-faq-question\">Kako bugarski split \u010du\u010danj vi\u0161e usmjeriti na gluteuse?<\/strong> <p class=\"schema-faq-answer\">Prednje stopalo postavite dalje od klupe kako bi potkoljenica ostala vertikalna, koljeno dr\u017eite iznad prstiju ili malo iza njih, lagano nagnite trup prema naprijed i odgurujte se prednjom petom.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-1347-3\"><strong class=\"schema-faq-question\">Koja je visina klupe najbolja za bugarske \u010du\u010dnjeve?<\/strong> <p class=\"schema-faq-answer\">Otprilike do visine koljena ili malo ni\u017ee, \u0161to je za ve\u0107inu ljudi oko 40\u201350 cm. Standardne klupe u teretanama vi\u0161e od 45 cm nekim vje\u017eba\u010dima mogu biti previsoke, a mnogima je ugodnija klupa visine oko 43 cm.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-1347-4\"><strong class=\"schema-faq-question\">Mogu li se bugarski \u010du\u010dnjevi raditi kod ku\u0107e bez klupe za vje\u017ebanje?<\/strong> <p class=\"schema-faq-answer\">Da, mo\u017eete koristiti sofu ili stolicu, ali namjenska klupa za vje\u017ebanje pru\u017ea pravu visinu i \u010dvrstu podlogu koja se ne sabija, pa stra\u017enja noga ima stabilan oslonac.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-1347-5\"><strong class=\"schema-faq-question\">Kako kod bugarskog \u010du\u010dnja ja\u010de aktivirati kvadricepse?<\/strong> <p class=\"schema-faq-answer\">Prednje stopalo postavite bli\u017ee klupi, pustite koljeno da ide prema naprijed i dr\u017eite trup uspravno. Za jo\u0161 ja\u010du aktivaciju kvadricepsa podignite petu prednje noge na plo\u010du s utezima ili drveni blok.<\/p> <\/div><\/div>\n\n\n<p data-ml-seo=\"1\">Bugarski split \u010du\u010dnjevi s fokusom na kvadricepse ili gluteuse, varijacije s povi\u0161enom petom i ostale vje\u017ebe na jednoj nozi tra\u017ee klupu odgovaraju\u0107e visine koja se ne prevr\u0107e i ne klizi kada se odgurnete. Uz stabilnu sklopivu klupu i par bu\u010dica mo\u017eete kod ku\u0107e pravilno trenirati noge \u2013 kompletna ku\u0107na teretana na manje od 4 m\u00b2.<\/p>\n\n<p data-ml-seo=\"1\"><a href=\"https:\/\/mightylu.com\/hr\/proizvod\/mightyrock-sklopiva-klupa-za-vjezbanje\/\">MightyRock sklopiva klupa za vje\u017ebanje<\/a> visoka je 43 cm, ima \u010deli\u010dne noge debljine 5 mm, \u010deli\u010dni okvir od 2 mm i jastuk dimenzija 110 \u00d7 29 cm, a nosivost joj je 500 kg (korisnik + utezi), \u0161to je HomeGymVault Europe neovisno testirao do 460 kg. Zahvaljuju\u0107i patentiranom dizajnu isporu\u010duje se potpuno sastavljena i nakon treninga sklapa se na samo 9,5 cm.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jake noge i sna\u017ean trup temeljni su stupovi zdravlja i stabilnosti svakog zaljubljenika u vje\u017ebanje. Bugarski split \u010du\u010danj jedna je [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1250,"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 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[77],"tags":[],"class_list":["post-1639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bugarski split \u010du\u010danj: gluteusi, kvadricepsi i visina klupe | MightyLu<\/title>\n<meta name=\"description\" content=\"Bugarski split \u010du\u010danj kod ku\u0107e: kako polo\u017eaj stopala i nagib trupa prebacuju rad na gluteuse ili kvadricepse, idealna visina klupe i pravilna tehnika.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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Niko has been designing and building home gyms for more than five years \u2013 first as a hobby, now through MightyLu \u2013 and designed the patented MightyRock foldable weight bench.","sameAs":["https:\/\/mightylu.com\/"]},{"@type":"Question","@id":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-1","position":1,"url":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-1","name":"Je li bugarski split \u010du\u010danj bolji za gluteuse ili kvadricepse?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Trenira oboje, a naglasak odre\u0111uje polo\u017eaj stopala. Prednje stopalo bli\u017ee klupi, uz koljeno koje ide prema naprijed, vi\u0161e optere\u0107uje kvadricepse, dok prednje stopalo dalje od klupe, uz vertikalnu potkoljenicu i lagani nagib trupa prema naprijed, ja\u010de aktivira gluteuse.","inLanguage":"hr"},"inLanguage":"hr"},{"@type":"Question","@id":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-2","position":2,"url":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-2","name":"Kako bugarski split \u010du\u010danj vi\u0161e usmjeriti na gluteuse?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Prednje stopalo postavite dalje od klupe kako bi potkoljenica ostala vertikalna, koljeno dr\u017eite iznad prstiju ili malo iza njih, lagano nagnite trup prema naprijed i odgurujte se prednjom petom.","inLanguage":"hr"},"inLanguage":"hr"},{"@type":"Question","@id":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-3","position":3,"url":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-3","name":"Koja je visina klupe najbolja za bugarske \u010du\u010dnjeve?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Otprilike do visine koljena ili malo ni\u017ee, \u0161to je za ve\u0107inu ljudi oko 40\u201350 cm. Standardne klupe u teretanama vi\u0161e od 45 cm nekim vje\u017eba\u010dima mogu biti previsoke, a mnogima je ugodnija klupa visine oko 43 cm.","inLanguage":"hr"},"inLanguage":"hr"},{"@type":"Question","@id":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-4","position":4,"url":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-4","name":"Mogu li se bugarski \u010du\u010dnjevi raditi kod ku\u0107e bez klupe za vje\u017ebanje?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Da, mo\u017eete koristiti sofu ili stolicu, ali namjenska klupa za vje\u017ebanje pru\u017ea pravu visinu i \u010dvrstu podlogu koja se ne sabija, pa stra\u017enja noga ima stabilan oslonac.","inLanguage":"hr"},"inLanguage":"hr"},{"@type":"Question","@id":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-5","position":5,"url":"https:\/\/mightylu.com\/hr\/bugarski-split-cucnjevi-klupa-za-vjezbanje-kod-kuce\/#faq-1347-5","name":"Kako kod bugarskog \u010du\u010dnja ja\u010de aktivirati kvadricepse?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Prednje stopalo postavite bli\u017ee klupi, pustite koljeno da ide prema naprijed i dr\u017eite trup uspravno. Za jo\u0161 ja\u010du aktivaciju kvadricepsa podignite petu prednje noge na plo\u010du s utezima ili drveni blok.","inLanguage":"hr"},"inLanguage":"hr"}]}},"_links":{"self":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/1639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/comments?post=1639"}],"version-history":[{"count":8,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/1639\/revisions"}],"predecessor-version":[{"id":2302,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/1639\/revisions\/2302"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media\/1250"}],"wp:attachment":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media?parent=1639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/categories?post=1639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/tags?post=1639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}