{"id":2419,"date":"2024-10-21T14:01:36","date_gmt":"2024-10-21T12:01:36","guid":{"rendered":"https:\/\/mightylu.com\/?p=2419"},"modified":"2026-02-04T10:33:45","modified_gmt":"2026-02-04T09:33:45","slug":"tjedni-plan-vjezbanja-kod-kuce-s-push-pull-legs-programom-dvaput-tjedno","status":"publish","type":"post","link":"https:\/\/mightylu.com\/hr\/twice-a-week-push-pull-legs-home-workout-program\/","title":{"rendered":"Push-Pull-Noge trening program kod ku\u0107e"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2419\" class=\"elementor elementor-2419\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6038d26 e-flex e-con-boxed e-con e-parent\" data-id=\"6038d26\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-84fd8ae elementor-widget-tablet_extra__width-initial elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"84fd8ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"726\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7.jpg\" class=\"attachment-large size-large wp-image-2420\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7.jpg 1403w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7-300x212.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7-1024x724.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7-768x543.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/11\/Naslov-\u2013-kopija-7-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0088715 e-flex e-con-boxed e-con e-parent\" data-id=\"0088715\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2096365 elementor-widget elementor-widget-text-editor\" data-id=\"2096365\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In today\u2019s busy world, finding time to work out can be a challenge, especially if you&#8217;re juggling work, family, and other commitments. But what if I told you that you can achieve significant strength gains and muscle development with just two home workouts a week? Yes, it\u2019s possible! The key lies in volume training, focusing on sets of 10-15 reps with medium-heavy dumbbells and a flat weight bench. This is because it\u2019s often hard to have enough heavy weights at home to train within the 5-8 rep range. This combination can help you build strength and endurance while maximizing your workout efficiency.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e8366e e-flex e-con-boxed e-con e-parent\" data-id=\"5e8366e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-de7aebc elementor-widget elementor-widget-heading\" data-id=\"de7aebc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Za\u0161to volumni trening ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-11ce287 e-flex e-con-boxed e-con e-parent\" data-id=\"11ce287\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9c03b8 elementor-widget elementor-widget-text-editor\" data-id=\"f9c03b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Volumen 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, obujam treninga stvara \u010dvrstu osnovu za snagu, \u0161to ga \u010dini idealnim za ljude koji \u017eele:<\/p><ul><li>Pove\u010dati mi\u0161i\u0107nu definiciju<\/li><li>Izgraditi mi\u0161i\u0107nu masu<\/li><li>Pove\u010dati mi\u0161i\u0107nu izdr\u017eljivost<\/li><\/ul><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 dizajniran za pojedince posjeduju bench klupu za vje\u017ebanje i set bu\u010dica (obi\u010dno 8 kg do 20 kg, ovisno o va\u0161oj trenutnoj razini snage).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d9eb615 e-flex e-con-boxed e-con e-parent\" data-id=\"d9eb615\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b2bfdc5 elementor-widget elementor-widget-heading\" data-id=\"b2bfdc5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Prednosti vje\u017ebanja samo 2 puta tjedno<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ee35427 e-flex e-con-boxed e-con e-parent\" data-id=\"ee35427\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d7d137 elementor-widget elementor-widget-text-editor\" data-id=\"8d7d137\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Za poticanje rasta mi\u0161i\u0107a i odr\u017eavanje snage dovoljan je trening dva puta tjedno. Evo nekih prednosti:<\/p><ul><li><strong>Oporavak<\/strong>: Uz dva treninga tjedno, va\u0161e tijelo ima dovoljno vremena za oporavak, \u010dime se smanjuje rizik od pretreniranosti.<\/li><li><strong>Dosljednost<\/strong>: Dvodnevni plan vje\u017ebanja odr\u017eiv je \u010dak i uz pretrpan raspored<\/li><li><strong>Prilagodljivost<\/strong>: Omogu\u0107uje vam pode\u0161avanje intenziteta na temelju va\u0161eg napretka bez osje\u0107aja izgaranja.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a7b4636 e-flex e-con-boxed e-con e-parent\" data-id=\"a7b4636\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e15b441 elementor-widget elementor-widget-heading\" data-id=\"e15b441\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Potrebna oprema u ku\u0107noj teretani<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db45dca e-flex e-con-boxed e-con e-parent\" data-id=\"db45dca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a7e4ae elementor-widget elementor-widget-text-editor\" data-id=\"2a7e4ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Za ovaj program potrebno ti je samo:<\/p><ul><li><strong>Ravna bench klupa za vje\u017ebanje:<\/strong>: Savr\u0161eno za vje\u017ebe gornjeg dijela tijela poput potisaka, veslanja i propadanja.<\/li><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><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0d74010 e-flex e-con-boxed e-con e-parent\" data-id=\"0d74010\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2d60e94 elementor-widget elementor-widget-heading\" data-id=\"2d60e94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Za\u0161to Push-pull-noge?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-03a3f31 e-flex e-con-boxed e-con e-parent\" data-id=\"03a3f31\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6a5c9a elementor-widget elementor-widget-text-editor\" data-id=\"e6a5c9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Push-pull-legs home workout allow you to target different muscle groups in a structured way:<\/p><ul><li><strong>Vje\u017ebe push (potiska)<\/strong> ciljaju prsa, ramena i tricepse<\/li><li><strong>Pull (povla\u010denje) vje\u017eba<\/strong> fokusiraju se na le\u0111a i bicepse<\/li><li><strong>Vje\u017ebe nogu<\/strong> rade na kvadricepsima, stra\u017enjoj lo\u017ei, gluteusima i listovima<\/li><\/ul><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>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e1ebdd2 e-flex e-con-boxed e-con e-parent\" data-id=\"e1ebdd2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01599be elementor-widget elementor-widget-heading\" data-id=\"01599be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Trening A (Push-Pull-noge #1)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8d5e904 e-flex e-con-boxed e-con e-parent\" data-id=\"8d5e904\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ba66ef0 elementor-widget elementor-widget-text-editor\" data-id=\"ba66ef0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li><strong>Bench Potisak bu\u010dicama sa klupe<\/strong><\/li><\/ol><ul><li style=\"list-style-type: none;\"><ul><li>4 serije po 10-15 ponavljanja<\/li><li>Cilja prsa, ramena i tricepse. Spustite bu\u010dice polako za kontrolirani pokret i pritisnite eksplozivno.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a9ab1f1 e-flex e-con-boxed e-con e-parent\" data-id=\"a9ab1f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24b3bcc elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"24b3bcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-3-1024x768.jpg\" class=\"attachment-large size-large wp-image-2422\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-3-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-3-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-3-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-3.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67e1d4c e-flex e-con-boxed e-con e-parent\" data-id=\"67e1d4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0413edd elementor-widget elementor-widget-text-editor\" data-id=\"0413edd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>2. Veslanje u pretklonu sa bu\u010dicama<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li>4 serije po 12-15 ponavljanja<\/li><li>Cilja le\u0111a i bicepse. Nagnite se prema naprijed dok vam torzo ne bude otprilike paralelan s podom. Zavucite laktove iza tijela dok uvla\u010dite lopatice.<\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b3b6750 e-flex e-con-boxed e-con e-parent\" data-id=\"b3b6750\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21c917e elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"21c917e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"592\" height=\"500\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/overhand_bent_rows.jpg\" class=\"attachment-large size-large wp-image-2423\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/overhand_bent_rows.jpg 592w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/overhand_bent_rows-300x253.jpg 300w\" sizes=\"(max-width: 592px) 100vw, 592px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ed6840 e-flex e-con-boxed e-con e-parent\" data-id=\"5ed6840\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5271d18 elementor-widget elementor-widget-text-editor\" data-id=\"5271d18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>3.Goblet \u010du\u010danj<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li>4 serije po 10-15 ponavljanja<\/li><li>Dr\u017eite bu\u010dicu u visini prsa i izvedite duboki \u010du\u010danj, fokusiraju\u0107i se na vo\u017enju kroz pete kako biste anga\u017eirali kvadricepse i gluteuse.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e9e5137 e-flex e-con-boxed e-con e-parent\" data-id=\"e9e5137\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce972d8 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"ce972d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-5-1024x768.jpg\" class=\"attachment-large size-large wp-image-2424\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-5-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-5-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-5-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-5.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-677d467 e-flex e-con-boxed e-con e-parent\" data-id=\"677d467\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b6d6408 elementor-widget elementor-widget-text-editor\" data-id=\"b6d6408\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>4.Lateralni otklon bu\u010dicama<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Cilja lateralne deltoide. Podignite bu\u010dice u stranu dok vam ruke ne budu paralelne s tlom, a zatim ih polako spustite.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1723811 e-flex e-con-boxed e-con e-parent\" data-id=\"1723811\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c98f25d elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"c98f25d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-4-1024x768.jpg\" class=\"attachment-large size-large wp-image-2425\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-4-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-4-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-4-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-4.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-00d41b3 e-flex e-con-boxed e-con e-parent\" data-id=\"00d41b3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa31966 elementor-widget elementor-widget-text-editor\" data-id=\"aa31966\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>5.Biceps pregib sa bu\u010dicom<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Usredoto\u010dite se na kontrolirane pregibe kako biste anga\u017eirali svoje bicepse bez njihanja utega.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2af1c4 e-flex e-con-boxed e-con e-parent\" data-id=\"d2af1c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dfbb977 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"dfbb977\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-6-1024x768.jpg\" class=\"attachment-large size-large wp-image-2426\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-6-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-6-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-6-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-6.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a63a7d e-flex e-con-boxed e-con e-parent\" data-id=\"3a63a7d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-428a1b4 elementor-widget elementor-widget-text-editor\" data-id=\"428a1b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>6.Rumunjsko dizanje sa bu\u010dicama<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Cilja stra\u017enju lo\u017eu i gluteuse. Dr\u017eite le\u0111a ravno dok se okre\u0107ete u kukovima, spu\u0161taju\u0107i bu\u010dice niz noge.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d9e32da e-flex e-con-boxed e-con e-parent\" data-id=\"d9e32da\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a8e8f69 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"a8e8f69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"449\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dumbbell-Romanian-Deadlift.jpg\" class=\"attachment-large size-large wp-image-2427\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dumbbell-Romanian-Deadlift.jpg 677w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dumbbell-Romanian-Deadlift-300x199.jpg 300w\" sizes=\"(max-width: 677px) 100vw, 677px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ac97a59 e-flex e-con-boxed e-con e-parent\" data-id=\"ac97a59\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-311b380 elementor-widget elementor-widget-text-editor\" data-id=\"311b380\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>7.Triceps potisak sa \u010dela bu\u010dicama<\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Lezite na bench klupu, spustite bu\u010dice prema \u010delu savijaju\u0107i laktove, zatim pritisnite natrag, fokusiraju\u0107i se na tricepse.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-368b187 e-flex e-con-boxed e-con e-parent\" data-id=\"368b187\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b02102b elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"b02102b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/images.jpg\" class=\"attachment-large size-large wp-image-2428\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-25c00d6 e-flex e-con-boxed e-con e-parent\" data-id=\"25c00d6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8a6183 elementor-widget elementor-widget-heading\" data-id=\"b8a6183\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Trening B (Push-Pull-Noge #2)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4200936 e-flex e-con-boxed e-con e-parent\" data-id=\"4200936\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c2bd25 elementor-widget elementor-widget-text-editor\" data-id=\"8c2bd25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>1.Sjede\u0107i rameni potisak bu\u010dicama<\/strong><\/p><ul><li>4 serije po 10-12 ponavljanja<\/li><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><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c901bcf e-flex e-con-boxed e-con e-parent\" data-id=\"c901bcf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4656438 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"4656438\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-7-1024x768.jpg\" class=\"attachment-large size-large wp-image-2429\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-7-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-7-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-7-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-7.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bcad794 e-flex e-con-boxed e-con e-parent\" data-id=\"bcad794\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-08d5295 elementor-widget elementor-widget-text-editor\" data-id=\"08d5295\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>2. Jednoru\u010dno veslanje bu\u010dicom na klupi za vje\u017ebanje<\/strong><\/p><ul><li>4 serije po 12-15 ponavljanja<\/li><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><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-263283c e-flex e-con-boxed e-con e-parent\" data-id=\"263283c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92c05fc elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"92c05fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-8-1024x768.jpg\" class=\"attachment-large size-large wp-image-2430\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-8-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-8-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-8-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-8.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c6cb968 e-flex e-con-boxed e-con e-parent\" data-id=\"c6cb968\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-22153db elementor-widget elementor-widget-text-editor\" data-id=\"22153db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>3. Bugarski split \u010du\u010danj<\/strong><\/p><ul><li>4 serije po 12-15 ponavljanja<\/li><li>S jednom nogom na klupi iza sebe, dr\u017eite bu\u010dice i izvedite duboki \u010du\u010danj na prednjoj nozi.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-675c70a e-flex e-con-boxed e-con e-parent\" data-id=\"675c70a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e3a062 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"8e3a062\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"560\" height=\"377\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/posterior-chain-gains-5-butt-building-moves_d.jpg\" class=\"attachment-large size-large wp-image-2431\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/posterior-chain-gains-5-butt-building-moves_d.jpg 560w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/posterior-chain-gains-5-butt-building-moves_d-300x202.jpg 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-83a38df e-flex e-con-boxed e-con e-parent\" data-id=\"83a38df\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c09b45a elementor-widget elementor-widget-text-editor\" data-id=\"c09b45a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>4. Letenje bu\u010dicama<\/strong><\/p><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Legnite na ravnu ili blago kosu bench klupu i dr\u017eite bu\u010dice iznad prsa. Spustite ih u stranu, fokusiraju\u0107i se na duboko rastezanje prsa.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1fb4a8f e-flex e-con-boxed e-con e-parent\" data-id=\"1fb4a8f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1cb2b7d elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"1cb2b7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"492\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/the-optimal-you-incline-dumbbell-fly.jpg\" class=\"attachment-large size-large wp-image-2432\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/the-optimal-you-incline-dumbbell-fly.jpg 900w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/the-optimal-you-incline-dumbbell-fly-300x164.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/the-optimal-you-incline-dumbbell-fly-768x420.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-60d9f19 e-flex e-con-boxed e-con e-parent\" data-id=\"60d9f19\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-be613cc elementor-widget elementor-widget-text-editor\" data-id=\"be613cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>5. Biceps pregib sa ravnim hvatom<\/strong><\/p><ul><li>3 serije po 12-15 ponavljanja<\/li><li>Okrenite utege s dlanovima okrenutim jedan prema drugom. Ovaj pokret cilja brachialis i podlaktice.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-075a1fe e-flex e-con-boxed e-con e-parent\" data-id=\"075a1fe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-86c35ea elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"86c35ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-9-1024x768.jpg\" class=\"attachment-large size-large wp-image-2433\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-9-1024x768.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-9-300x225.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-9-768x576.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Dizajn-bez-naslova-9.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-52b8929 e-flex e-con-boxed e-con e-parent\" data-id=\"52b8929\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-86bc701 elementor-widget elementor-widget-text-editor\" data-id=\"86bc701\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>6. Step-up sa bu\u010dicama<\/strong><\/p><ul><li>3 serije po 10-12 ponavljanja<\/li><li>Zakora\u010dite na klupu dr\u017ee\u0107i bu\u010dice. Ovaj pokret djeluje na kvadricepse, gluteuse i stra\u017enju lo\u017eu.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eed7cd7 e-flex e-con-boxed e-con e-parent\" data-id=\"eed7cd7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c21ce62 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"c21ce62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"705\" height=\"1024\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/step-up-600-demo-705x1024.jpg\" class=\"attachment-large size-large wp-image-2434\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/step-up-600-demo-705x1024.jpg 705w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/step-up-600-demo-768x1115.jpg 768w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e3294ba e-flex e-con-boxed e-con e-parent\" data-id=\"e3294ba\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d34a776 elementor-widget elementor-widget-text-editor\" data-id=\"d34a776\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>7. Triceps propadanja na klupi za vje\u017ebanje<\/strong><\/p><ul><li>3 serije po 10-15 ponavljanja<\/li><li>Sjednite na rub klupe s rukama uz bokove. Spustite tijelo savijanjem laktova, zatim se gurnite prema gore, fokusiraju\u0107i se na tricepse.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-986a415 e-flex e-con-boxed e-con e-parent\" data-id=\"986a415\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1f5b556 elementor-widget-laptop__width-initial elementor-widget elementor-widget-image\" data-id=\"1f5b556\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"726\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1-1024x726.jpg\" class=\"attachment-large size-large wp-image-2436\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1-1024x726.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1-300x213.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1-768x544.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1-1536x1088.jpg 1536w, https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-1.jpg 1750w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-79a4b35 e-flex e-con-boxed e-con e-parent\" data-id=\"79a4b35\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9f75612 elementor-widget-laptop__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9f75612\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Klju\u010dne to\u010dke programa:<\/h2><ol><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><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><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><\/ol><p>Tako\u0111er preporu\u010dujemo <a href=\"https:\/\/legionathletics.com\/category\/workouts\/\" target=\"_blank\" rel=\"noopener\">Legionathletics<\/a> web stranicu kao izvrstan izvor znanja za vje\u017ebanje!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-71c6f40 e-flex e-con-boxed e-con e-parent\" data-id=\"71c6f40\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-adc3fe0 elementor-widget-laptop__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"adc3fe0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Zaklju\u010dak<\/h2><p>Ovaj <strong>push-pull-noge <\/strong>home workout is perfect for building muscle, strength, and endurance, even if you&#8217;re short on time. With volume training in the <strong>10-15 ponavljanja<\/strong> and proper progression, you\u2019ll see steady gains in muscle size and overall conditioning. By incorporating a <strong>klupa 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>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>In today\u2019s busy world, finding time to work out can be a challenge, especially if you&#8217;re juggling work, family, and other commitments. But what if I told you that you can achieve significant strength gains and muscle development with just two home workouts a week? Yes, it\u2019s possible! The key lies in volume training, focusing [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2441,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[45],"tags":[],"class_list":["post-2419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-programs"],"blocksy_meta":[],"jetpack_featured_media_url":"https:\/\/mightylu.com\/wp-content\/uploads\/2024\/10\/Naslov-\u2013-kopija-3-scaled.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/2419","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/comments?post=2419"}],"version-history":[{"count":7,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/2419\/revisions"}],"predecessor-version":[{"id":4782,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/2419\/revisions\/4782"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media\/2441"}],"wp:attachment":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media?parent=2419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/categories?post=2419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/tags?post=2419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}