{"id":3484,"date":"2025-03-31T11:54:26","date_gmt":"2025-03-31T09:54:26","guid":{"rendered":"https:\/\/mightylu.com\/?p=3484"},"modified":"2026-02-04T09:55:09","modified_gmt":"2026-02-04T08:55:09","slug":"izgradite-velike-tricepse-s-kucnim-vjezbama","status":"publish","type":"post","link":"https:\/\/mightylu.com\/hr\/build-big-triceps-with-home-workouts\/","title":{"rendered":"Izgradite sna\u017ene tricepse uz ku\u0107ni trening \u2013 s opremom i bez nje"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3484\" class=\"elementor elementor-3484\">\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__width-initial elementor-widget-mobile__width-initial elementor-widget-tablet_extra__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=\"717\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout-1024x717.jpg\" class=\"attachment-large size-large wp-image-3485\" alt=\"vje\u017ebe za triceps kod ku\u0107e\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout-1024x717.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout-300x210.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout-768x538.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout-18x12.jpg 18w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Home-triceps-workout.jpg 1350w\" 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 class=\"\" data-start=\"122\" data-end=\"619\">Tricepsi su jedna od onih mi\u0161i\u0107nih skupina koje vas isti\u010du, a klju\u010dan su dio svake u\u010dinkovite rutine <strong data-start=\"235\" data-end=\"251\">treninga kod ku\u0107e<\/strong> . Uz bicepse, ramena i kvadricepse, dobro razvijeni tricepsi daju zna\u010dajan volumen va\u0161im nadlakticama i pru\u017eaju dodatnu snagu za vje\u017ebe poput sklekova i potiska s klupe. Iako genetika igra ulogu u tome koliko \u0107e va\u0161i tricepsi biti vidljivi, dosljednost i pravilno treniranje mogu vam pomo\u0107i da izgradite impresivnu veli\u010dinu \u2013 \u010dak i bez idealne genetske predispozicije.<\/p><p class=\"\" data-start=\"621\" data-end=\"946\">Mnogi ljudi vjeruju da je za izgradnju velikih tricepsa potrebna \u010dlanarina u teretani, no to jednostavno nije istina. Uz prave vje\u017ebe mo\u017eete posti\u0107i odli\u010dne rezultate iz udobnosti vlastitog doma. U ovom \u010dlanku obradit \u0107emo najbolje vje\u017ebe za tricepse koje mo\u017eete raditi s opremom i bez nje, kao i savjete kako maksimalno unaprijediti svoj napredak.<\/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-7e4915c e-flex e-con-boxed e-con e-parent\" data-id=\"7e4915c\" 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-67f100e elementor-widget elementor-widget-text-editor\" data-id=\"67f100e\" 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 data-pm-slice=\"1 3 []\"><strong>Anatomija tricepsa<\/strong><\/h2>\n<p>Triceps brachii, poznat kao triceps, je troglavi mi\u0161i\u0107 smje\u0161ten na stra\u017enjoj strani nadlaktice. Sastoji se od:<\/p>\n<ul data-spread=\"false\">\n<li>\n<p><strong>Duga glava<\/strong> \u2013 Najve\u0107i dio tricepsa, koji se prostire du\u017e stra\u017enje strane ruke i igra klju\u010dnu ulogu u ekstenziji ruke i pokretima iznad glave.<\/p>\n<\/li>\n<li>\n<p><strong>Lateralna glava<\/strong> \u2013 Smje\u0161ten na vanjskoj strani nadlaktice, ovaj dio tricepsa doprinosi ukupnom obliku i definiciji mi\u0161i\u0107a.<\/p>\n<\/li>\n<li>\n<p><strong>Medijalna glava<\/strong> \u2013 Smje\u0161ten ispod dugog i bo\u010dnog dijela, ovaj dio je klju\u010dan za stabilnost ruke i pokrete temeljenje na izdr\u017eljivosti.<\/p>\n<\/li>\n<\/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-08243b1 e-flex e-con-boxed e-con e-parent\" data-id=\"08243b1\" 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-4270bb9 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget-tablet_extra__width-initial elementor-widget elementor-widget-image\" data-id=\"4270bb9\" 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=\"717\" src=\"https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy-1024x717.jpg\" class=\"attachment-large size-large wp-image-3487\" alt=\"\" srcset=\"https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy-1024x717.jpg 1024w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy-300x210.jpg 300w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy-768x538.jpg 768w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy-18x12.jpg 18w, https:\/\/mightylu.com\/wp-content\/uploads\/2025\/03\/Triceps-anatomy.jpg 1275w\" 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-3a43c4c e-flex e-con-boxed e-con e-parent\" data-id=\"3a43c4c\" 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-0e767cf elementor-widget elementor-widget-text-editor\" data-id=\"0e767cf\" 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 data-pm-slice=\"1 1 []\">Trening svih tri dijela tricepsa klju\u010dan je za postizanje uravnote\u017eenog rasta mi\u0161i\u0107a i maksimalne snage. Dobro strukturiran trening trebao bi uklju\u010divati i slo\u017eene i izolacijske vje\u017ebe kako bi se osigurao potpuni razvoj.<\/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-d67c67f e-flex e-con-boxed e-con e-parent\" data-id=\"d67c67f\" 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-362d346 elementor-widget elementor-widget-text-editor\" data-id=\"362d346\" 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 data-pm-slice=\"1 1 []\"><strong>Best Triceps Exercises for Home Workout<\/strong><\/h2><p>Razvoj tricepsa uklju\u010duje dvije glavne vrste vje\u017ebi:<\/p><ol start=\"1\" data-spread=\"false\"><li><p><a href=\"https:\/\/www.unsw.edu.au\/newsroom\/news\/2024\/06\/what-are-compound-exercises-and-why-are-they-good-for-you\" target=\"_blank\" rel=\"noopener\"><strong>Slo\u017eeni pokreti<\/strong><\/a> \u2013 Vje\u017ebe poput sklekova, bench pressa i potisaka iznad glave anga\u017eiraju vi\u0161e mi\u0161i\u0107nih skupina, uklju\u010duju\u0107i triceps, omogu\u0107uju\u0107i podizanje te\u017eih utega i izgradnju snage.<\/p><\/li><li><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4592763\/\" target=\"_blank\" rel=\"noopener\"><strong>Izolacijski pokreti<\/strong><\/a> \u2013 Ove vje\u017ebe specifi\u010dno ciljanju triceps, poma\u017eu\u0107i u definiciji mi\u0161i\u0107a i hipertrofiji (rast).<\/p><\/li><\/ol><p>Below are some of the most effective triceps exercises to include in your <strong data-start=\"148\" data-end=\"164\">treninga kod ku\u0107e<\/strong>, whether you have equipment or not.<\/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-0a1059e e-flex e-con-boxed e-con e-parent\" data-id=\"0a1059e\" 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-80c94ab elementor-widget elementor-widget-text-editor\" data-id=\"80c94ab\" 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<h4 data-pm-slice=\"1 3 []\"><strong>1. Sklekovi s uskim hvatom (Bez opreme)<\/strong><\/h4>\n<p>Ova vje\u017eba je izvrsna za razvoj tricepsa jer fokusira napetost na stra\u017enjem dijelu ruku. <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Prebacite se u polo\u017eaj za sklekove, ruke stavite bli\u017ee jedna uz drugu, izravno ispod ramena.<\/p>\n<\/li>\n<li>\n<p>Spu\u0161tajte tijelo, dr\u017ee\u0107i laktove blizu tijela.<\/p>\n<\/li>\n<li>\n<p>Gurajte se natrag u po\u010detni polo\u017eaj, potpuno ispru\u017euju\u0107i ruke.<\/p>\n<\/li>\n<li>\n<p>Izvodite 3-4 serije po 10-15 ponavljanja.<\/p>\n<\/li>\n<\/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-df05aca e-flex e-con-boxed e-con e-parent\" data-id=\"df05aca\" 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-2b7d99c elementor-widget elementor-widget-video\" data-id=\"2b7d99c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=2cdIRe5tcqI&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-7c27ac6 e-flex e-con-boxed e-con e-parent\" data-id=\"7c27ac6\" 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-5d7ddf4 elementor-widget elementor-widget-text-editor\" data-id=\"5d7ddf4\" 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<h4 data-pm-slice=\"1 3 []\"><strong>2. Potisak s uskim hvatom s bu\u010dicama (Potrebne bu\u010dice i klupa)<\/strong><\/h4><p>If you have a weight bench and a pair of heavier dumbbells, you can perform this exercise to add more resistance to your triceps workout. <strong>Izvo\u0111enje:<\/strong><\/p><ul data-spread=\"false\"><li><p>Legnite na klupu, dr\u017ee\u0107i bu\u010dice s neutralnim hvatom (dlanovi okrenuti jedni prema drugima).<\/p><\/li><li><p>Sni\u017eavajte bu\u010dice prema prsima, dr\u017ee\u0107i laktove blizu tijela.<\/p><\/li><li><p>Pritisnite bu\u010dice natrag u po\u010detni polo\u017eaj.<\/p><\/li><li><p>Izvodite 3-4 serije po 8-12 ponavljanja.<\/p><\/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-1b43395 e-flex e-con-boxed e-con e-parent\" data-id=\"1b43395\" 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-0f2a0dc elementor-widget elementor-widget-video\" data-id=\"0f2a0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=eebXpmPGy2Y&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-62fcef9 e-flex e-con-boxed e-con e-parent\" data-id=\"62fcef9\" 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-6fb0334 elementor-widget elementor-widget-text-editor\" data-id=\"6fb0334\" 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<h4 data-pm-slice=\"1 3 []\"><strong>3. Skull Crushers na podu (Potrebne bu\u010dice)<\/strong><\/h4>\n<p>Ovo je jedna od najboljih vje\u017ebi za razvoj tricepsa i mo\u017ee se izvoditi na podu ako nemate klupu. <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Lezite na le\u0111a i dr\u017eite bu\u010dice s ispru\u017eenim rukama iznad glave.<\/p>\n<\/li>\n<li>\n<p>Savijte laktove, spu\u0161taju\u0107i bu\u010dice prema \u010delu.<\/p>\n<\/li>\n<li>\n<p>Ispru\u017eite ruke natrag u po\u010detni polo\u017eaj.Ispru\u017eite ruke natrag u po\u010detni polo\u017eaj.<\/p>\n<\/li>\n<li>\n<p>Izvodite 3 serije po 10-12 ponavljanja.<\/p>\n<\/li>\n<\/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-b77c7a1 e-flex e-con-boxed e-con e-parent\" data-id=\"b77c7a1\" 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-cb00868 elementor-widget elementor-widget-video\" data-id=\"cb00868\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=1BDGIcMTSXc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-27a42bf e-flex e-con-boxed e-con e-parent\" data-id=\"27a42bf\" 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-f354d83 elementor-widget elementor-widget-text-editor\" data-id=\"f354d83\" 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<h4 data-pm-slice=\"1 1 []\"><strong>4. Skull Crushers sa \u0161ipkom (Potrebna klupa i \u0161ipka)<\/strong><\/h4><p>Ako imate pristup \u0161ipki, ova verzija skull crushersa omogu\u0107uje podizanje te\u017eih utega za bolji rast mi\u0161i\u0107a. <strong>Izvo\u0111enje:<\/strong><\/p><ul data-spread=\"false\"><li><p>Lezite na klupu i dr\u017eite \u0161ipku s uskim hvatom.<\/p><\/li><li><p>Sni\u017eavajte \u0161ipku prema \u010delu, dr\u017ee\u0107i laktove fiksirane.<\/p><\/li><li><p>Ispru\u017eite ruke da biste se vratili u po\u010detni polo\u017eaj.<\/p><\/li><li><p>Izvodite 3-4 serije po 8-10 ponavljanja.<\/p><\/li><\/ul><p><strong>Savjet:<\/strong> Ako nemate \u0161ipku, ali imate bu\u010dice, razmislite o kori\u0161tenju <strong>du<\/strong><strong>m<\/strong><strong>bbell-to-barbell converter<\/strong>, koji vam omogu\u0107uje da u nekoliko sekundi pretvorite svoje bu\u010dice u \u0161ipku.<\/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-11f8967 e-flex e-con-boxed e-con e-parent\" data-id=\"11f8967\" 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-84d1c94 elementor-widget elementor-widget-video\" data-id=\"84d1c94\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=sb-IcxjAYPo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-0937626 e-flex e-con-boxed e-con e-parent\" data-id=\"0937626\" 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-4edc9a9 elementor-widget elementor-widget-text-editor\" data-id=\"4edc9a9\" 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<h4 data-pm-slice=\"1 3 []\"><strong>5. Triceps propadanja (Bez opreme)<\/strong><\/h4>\n<p>Propradanja su osnovna vje\u017eba s tjelesnom te\u017einom koja zahtijeva samo \u010dvrstu povr\u0161inu poput klupe, stolice ili stola <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Sjednite na rub klupe i stavite ruke u \u0161irini ramena.<\/p>\n<\/li>\n<li>\n<p>pustite bokove sa klupe i spustite tijelo dok laktovi ne postignu kut od 90 stupnjeva.<\/p>\n<\/li>\n<li>\n<p>Pritisnite se natrag u po\u010detni polo\u017eaj.<\/p>\n<\/li>\n<li>\n<p>Izvodite 3 serije po 12-15 ponavljanja.<\/p>\n<\/li>\n<\/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-f1ed2e7 e-flex e-con-boxed e-con e-parent\" data-id=\"f1ed2e7\" 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-83afab9 elementor-widget elementor-widget-video\" data-id=\"83afab9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=XXvuYGCxpkk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-e64248e e-flex e-con-boxed e-con e-parent\" data-id=\"e64248e\" 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-3057cbe elementor-widget elementor-widget-text-editor\" data-id=\"3057cbe\" 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<h4 data-pm-slice=\"1 3 []\"><strong>6. Triceps ekstenzija iznad glave<\/strong><\/h4>\n<p>Ova vje\u017eba cilja dugi dio tricepsa i mo\u017ee se izvoditi sjede\u0107i ili stoje\u0107i. <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Dr\u017eite bu\u010dicu s obje ruke ili svaku u svojoj i ispru\u017eite ruke iznad glave.<\/p>\n<\/li>\n<li>\n<p>Spustite bu\u010dicu iza glave savijaju\u0107i laktove.<\/p>\n<\/li>\n<li>\n<p>Ispru\u017eite ruke natrag u po\u010detni polo\u017eaj.Ispru\u017eite ruke natrag u po\u010detni polo\u017eaj.<\/p>\n<\/li>\n<li>\n<p>Izvodite 3-4 serije po 10-12 ponavljanja.<\/p>\n<\/li>\n<\/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-8a76915 e-flex e-con-boxed e-con e-parent\" data-id=\"8a76915\" 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-f709454 elementor-widget elementor-widget-video\" data-id=\"f709454\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=a9oPnZReIRE&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-59403a4 e-flex e-con-boxed e-con e-parent\" data-id=\"59403a4\" 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-5c16850 elementor-widget elementor-widget-text-editor\" data-id=\"5c16850\" 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<h4 data-pm-slice=\"1 3 []\"><strong>7. Triceps ekstenzija s poda (Bez opreme)<\/strong><\/h4>\n<p>Ovo je sjajna alternativa za vje\u017ebanje tricepsa bez opreme. <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Prebacite se u polo\u017eaj za plank na podlakticama s dlanovima ravnim na podu.<\/p>\n<\/li>\n<li>\n<p>Tisnite dlanovima kako biste podigli laktove s poda, anga\u017eiraju\u0107i triceps.<\/p>\n<\/li>\n<li>\n<p>Polagano se spustite natrag u po\u010detni polo\u017eaj<\/p>\n<\/li>\n<li>\n<p>Izvodite 3 serije po 12-15 ponavljanja.<\/p>\n<\/li>\n<\/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-fe359a0 e-flex e-con-boxed e-con e-parent\" data-id=\"fe359a0\" 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-b4ceabb elementor-widget elementor-widget-video\" data-id=\"b4ceabb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=O8WGl4_aYTQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-1c601c5 e-flex e-con-boxed e-con e-parent\" data-id=\"1c601c5\" 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-0fbf676 elementor-widget elementor-widget-text-editor\" data-id=\"0fbf676\" 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<h4 data-pm-slice=\"1 3 []\"><strong>8. Bench Triceps Eekstenzija (Potrebna klupa ili \u010dvrsta povr\u0161ina)<\/strong><\/h4>\n<p>Ako tra\u017eite izazovniju vje\u017ebu, ovaj pokret je odli\u010dan za napredne vje\u017eba\u010de. <strong>Izvo\u0111enje:<\/strong><\/p>\n<ul data-spread=\"false\">\n<li>\n<p>Postavite klupu ili stolicu uz zid kako biste sprije\u010dili pomicanje.\u00a0<\/p>\n<\/li>\n<li>\n<p>Stavite ruke na rub klupe i spustite se dok laktovi ne do\u0111u blizu tijela.<\/p>\n<\/li>\n<li>\n<p>Gurnite se natrag u po\u010detni polo\u017eaj.<\/p>\n<\/li>\n<li>\n<p>Izvodite 3 serije po 10-12 ponavljanja.<\/p>\n<\/li>\n<\/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-c8906fe e-flex e-con-boxed e-con e-parent\" data-id=\"c8906fe\" 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-85128ef elementor-widget elementor-widget-video\" data-id=\"85128ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/shorts\\\/KO6xh-OiwNs&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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-121695a e-flex e-con-boxed e-con e-parent\" data-id=\"121695a\" 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-fd374d2 elementor-widget elementor-widget-text-editor\" data-id=\"fd374d2\" 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>Ako \u017eelite jasniji okvir za procjenu klupe prije kupnje, na\u0161 <a href=\"https:\/\/mightylu.com\/hr\/kako-odabrati-sklopivu-klupu-za-vjezbanje-za-kucnu-teretanu\/\"><strong data-start=\"541\" data-end=\"579\">vodi\u010d za kupnju sklopive klupe za vje\u017ebanje<\/strong><\/a> obuhva\u0107a klju\u010dne \u010dimbenike poput stabilnosti, visine, dimenzija za pohranu i stvarnih performansi u praksi.<\/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-9502875 e-flex e-con-boxed e-con e-parent\" data-id=\"9502875\" 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-defe7f2 elementor-widget elementor-widget-text-editor\" data-id=\"defe7f2\" 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 data-pm-slice=\"1 1 []\">Additional Home Workout Tips for Maximum Triceps Growth<\/h2><ul data-spread=\"false\"><li><p><strong>Progresivno optere\u0107enje:<\/strong> Postupno pove\u0107avajte otpor dodaju\u0107i te\u017einu, pove\u0107avaju\u0107i ponavljanja ili smanjuju\u0107i vrijeme odmora.<\/p><\/li><li><p><strong>Pravilna prehrana:<\/strong> Konzumirajte dovoljno proteina i zdravih masti za podr\u0161ku rastu mi\u0161i\u0107a i oporavku.<\/p><\/li><li><p><strong>Dosljednost je klju\u010d:<\/strong> Trenirajte triceps 2-3 puta tjedno za optimalne rezultate.<\/p><\/li><li><p><strong>Istezanje i oporavak:<\/strong> Osigurajte da pravilno istegnete triceps nakon treninga i dopustite dovoljno vremena za oporavak.<\/p><\/li><\/ul><h2><strong>Zavr\u0161ne misli<\/strong><\/h2><p>Uklju\u010divanjem ovih osam vje\u017ebi u svoju ku\u0107nu rutinu mo\u017eete zna\u010dajno pobolj\u0161ati veli\u010dinu i snagu tricepsa. Prilagodite broj serija i intenzitet prema svom fitness nivou. Po\u010detnici mogu po\u010deti s 3 serije po 10-15 ponavljanja po vje\u017ebi, dok napredni vje\u017eba\u010di mogu pove\u0107ati te\u017einu i volumen.<\/p><p>Bez obzira na to imate li opremu ili ne, rast tricepsa je mogu\u0107 uz dosljednost, pravilnu tehniku i progresivno optere\u0107enje. Po\u010dnite odmah i izgradite sna\u017ene, definirane ruke!<\/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>Triceps are one of those muscle groups that set you apart from the rest, and they\u2019re a key part of any effective home workout routine. Along with biceps, shoulders, and quadriceps, well-developed triceps add significant volume to your upper arms and provide extra strength for exercises like push-ups and bench presses. While genetics play a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3485,"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-3484","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\/2025\/03\/Home-triceps-workout.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/3484","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=3484"}],"version-history":[{"count":17,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/3484\/revisions"}],"predecessor-version":[{"id":4747,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/posts\/3484\/revisions\/4747"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media\/3485"}],"wp:attachment":[{"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/media?parent=3484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/categories?post=3484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mightylu.com\/hr\/wp-json\/wp\/v2\/tags?post=3484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}