{"id":6046,"date":"2023-12-18T14:59:35","date_gmt":"2023-12-18T13:59:35","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=6046"},"modified":"2023-12-18T14:59:35","modified_gmt":"2023-12-18T13:59:35","slug":"kako-do-prvog-zgiba","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/","title":{"rendered":"Kako do prvog zgiba?"},"content":{"rendered":"<div  class='flex_column av-bazu32-b23ff4b2fa21ed53d619f972195f02ff av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-lqajp9dq-2930dbf6078668e602872ce6d4f0dfd5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Kako do prvog zgiba?<\/h5>\n<p>Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a. Ova osnovna vje\u017eba \u010desto se izvodi na dva na\u010dina: nathvatom (dlanovi okrenuti od tijela) i pothvatom (dlanovi okrenuti ka tijelu). Primarni mi\u0161i\u0107 anga\u017eovan pri izvo\u0111enju zgibova nathvatom i pothvatom je \u0161iroki le\u0111ni mi\u0161i\u0107 (latissimus dorsi). Dok sinergisti, odnosno mi\u0161i\u0107i koji poma\u017eu u pokretu, uklju\u010duju veliki grudni mi\u0161i\u0107, donji dio trapezastog mi\u0161i\u0107a, romboidne mi\u0161i\u0107e i mi\u0161i\u0107e nadlaktice.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqajq0s2-9c873ce69d6d38940622ad2fbc1b2beb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prema analizi elektromiografije (EMG), zgib nathvatom pokazuje ve\u0107u aktivaciju donjeg dijela trapezastog mi\u0161i\u0107a, brachialisa i infraspinatusa. Dok zgib pothvatom vi\u0161e aktivira dvoglavu mi\u0161i\u0107nu grupu nadlaktice i sternalni dio velikog grudnog mi\u0161i\u0107a. Dalja analiza ukazuje na podjednaku aktivaciju mi\u0161i\u0107a donjeg dijla le\u0111a i pravog trbu\u0161nog mi\u0161i\u0107a.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqajqmuk-c646b3738e68a7bd6ffadfe2ff0c0d6a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kao \u0161to vidimo, ova vje\u017eba anga\u017euje kompletnu muskulaturu gornjeg dijela tiijela, pa je va\u017eno stvoriti odgovaraju\u0107e uslove za njeno pravilno izvo\u0111enje.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-8z6n9a-b4059f69ae424c7604203081f7370af9 av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lqajx05r-4a8b124de06b54639e1c71c9d6235f43 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Tehnika<\/h4>\n<p>Nezavisno od toga koji hvat koristite, klju\u010dno je odr\u017eavati tijelo u vertikalnom polo\u017eaju. \u0160to zna\u010di da noge, trup, rame, lakat i ru\u010dni zglob treba da budu u istoj liniji. Da biste postigli pun opseg pokreta i maksimalno anga\u017eovali mi\u0161i\u0107nu masu, po\u010detna pozicija uklju\u010duje potpuno ispru\u017eene ruke i spu\u0161tena ramena. Va\u017ean pokazatelj ispravne tehnike je udaljenost izme\u0111u glave i ramena. Gdje glava ne smije &#8220;visiti&#8221; i trebalo bi da bude aktivna i blizu ramena.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqajxnyy-0e5ddf6846ec72830e011b6e387afeea '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Zapo\u010dnite vje\u017ebu istovremenom kontrakcijom mi\u0161i\u0107a lopati\u010dnog dijela i savijanjem lakta. Zavr\u0161ite je potpunom kontrakcijom aktiviranih mi\u0161i\u0107a, sa glavom iznad \u0161ipke. Tijelo treba biti &#8220;zategnuto&#8221;, a to posti\u017eete kontrakcijom mi\u0161i\u0107a stomaka i glutealnog dijela.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-6sqsb2-dbd453dca7cebbd3cf1b0eb0170046a7 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lqakbhm2-9491311b10162b405aa17806262cf5bc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Progresija<\/h4>\n<p>Progresija je klju\u010dna kada su u pitanju po\u010detnici i manje iskusni vje\u017eba\u010di koji \u010desto nemaju dovoljno snage, mobilnosti ili motornu kontrolu potrebnu za pravilno izvo\u0111enje vje\u017ebe. Va\u017eno je posvetiti pa\u017enju sljede\u0107im varijablama:<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqakgh4z-bf7eab44d3d34d1ae266f8e3a3aaf1fa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>1. Tjelesna masa<\/h4>\n<p>\u0160to je ve\u0107a tjelesna masa te\u017ee je izvoditi vje\u017ebu i obratno.<\/p>\n<h4>2. Odnos mi\u0161i\u0107no masnog tkiva (bodycomposition).<\/h4>\n<p>\u0160to je procentulano ve\u0107a mi\u0161i\u0107na masa u odnosu na potko\u017ene masti manje bolji su uslovi za vje\u017ebu. Od dvojice vje\u017eba\u010da iste tjelesne mase bolji \u0107e biti onaj sa manje procenta masti. Interesantno je da postoji direktna korelacija izmedju procenta masti vjebaca I broja ponavljanja u vjezbi.(osobe sa nizim procentom masti mogu da urade veci broj ponavljanja)<\/p>\n<h4>3. Snaga<\/h4>\n<p>Snaga kao motori\u010dka sposobost je dominanta varijabla uspje\u0161nosti izvo\u0111enja vje\u017ebe<\/p>\n<p>Po\u010de\u0107emo od situacije kada vje\u017eba\u010d ne mo\u017ee da uradi niti jedan zgib.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-6bwnbi-ec647601a028f0e7f24be4a077692eaa av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lqak1bx6-f261dec511052e988485d85e893533c0\">\n.avia-image-container.av-lqak1bx6-f261dec511052e988485d85e893533c0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lqak1bx6-f261dec511052e988485d85e893533c0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lqak1bx6-f261dec511052e988485d85e893533c0 av-styling- avia-align-center  avia-builder-el-11  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-6059 avia-img-lazy-loading-not-6059 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-65.png\" alt='' title='Untitled design (65)'  height=\"600\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-65.png 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-65-300x180.png 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-65-768x461.png 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-65-705x423.png 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-40011a-85085f3df3a5d70ed5cc9c630aecc554 av_one_full  avia-builder-el-12  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lqami2vj-8eb539c57fff6541993fa83dbb063c58 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Faza 1<\/h4>\n<p>Prvi ograni\u010davaju\u0107i faktor vje\u017ebe je ja\u010dina gripa. \u010cesto po\u010detnici nijesu u stanju visiti ni desetak sekundi. Ako ne mo\u017eete visiti bar 30 s kako \u0107ete raditi zgibove? Prvi cilj je dosti\u0107i 30s ili duplirati vrijeme. Visite nekoliko puta dnevno u ve\u0107im vremenskim razmacima. Na primjer: ujutro, popodne i uve\u010de jednom sa ciljom pove\u0107anja du\u017eine.<\/p>\n<h4>Faza 2<\/h4>\n<p>S obzirom na sile koje djeluju tokom mi\u0161i\u0107nih kontrakcija, logi\u010dno je po\u010deti sa spu\u0161tanjem ako ne mo\u017eete izvesti podizanje. Kroz ekcentri\u010dnu kontrakciju, cilj je izvesti nekoliko serija spu\u0161tanja (negativa) u trajanju od 5 sekundi, \u0161to je realno za po\u010detnike. Ako ne mo\u017eete spu\u0161titi bar 5 sekundi, mo\u017eete koristiti lat ma\u0161inu u treningu dok ne oja\u010date mi\u0161i\u0107e za ovu fazu. Cilj ove faze je postizanje spu\u0161tanja od 30 sekundi u seriji.<\/p>\n<h4>Faza 3<\/h4>\n<p>Cilj slede\u0107e faze je pove\u0107ati volumen vje\u017ebanja. Preporu\u010duje se treniranje dva puta nedeljno sa 3-4 serije negativa od po 30 sekundi, sa dodatnim optere\u0107enjem. Cilj ove faze je dodati 10% svoje tjelesne te\u017eine na spu\u0161tanje od 30 sekundi.<\/p>\n<h4>Faza 4<\/h4>\n<p>U ovoj fazi, uklju\u010dujemo izometrijsku kontrakciju. Preporu\u010duje se trening dva puta nedeljno sa 3-4 serije spu\u0161tanja sa stati\u010dkim zadr\u017eavanjem od 5-10 sekundi. Postavljanje tri &#8220;pauze&#8221; u gornjoj, srednjoj i donjoj tre\u0107ini spu\u0161tanja. Cilj ove faze je postizanje zadr\u017eavanja od 10 sekundi u svakoj poziciji.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lqamlhnp-82cbe99a1edf782185f8634a644c3a59 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon zavr\u0161etka ovih faza, vje\u017eba\u010d bi trebao imati dovoljno snage za izvo\u0111enje nekoliko samostalnih zgibova.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-33846m-1ac498c6e0a0ec0eaaeb3396b2ebefcf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Sre\u0107no sa usvajanjem tehnike prvog zgiba, jer, kao \u0161to vidite, put do prvog zgiba zahtijeva postupan i sistemati\u010dan pristup!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lqamtbrk-b8c9056b4bc7619f3ed61e1f9e636cbc\">\n#top .av_textblock_section.av-lqamtbrk-b8c9056b4bc7619f3ed61e1f9e636cbc .avia_textblock{\nfont-size:25px;\n}\n<\/style>\n<section  class='av_textblock_section av-lqamtbrk-b8c9056b4bc7619f3ed61e1f9e636cbc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: right\">Za Intersport, Petar Pavi\u0107evi\u0107 &#8211; fitnes\u00a0 instruktor.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":6058,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj savremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontroli\u0161e tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno uti\u010de na sveop\u0161te blagostanje.","parent":0,"count":50,"filter":"raw","term_order":"11","url":"https:\/\/www.intersport.me\/blog\/category\/fitnes\/"},{"term_id":70,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":70,"taxonomy":"category","description":"","parent":0,"count":50,"filter":"raw","term_order":"15","url":"https:\/\/www.intersport.me\/blog\/category\/trendovi\/"}],"tags":[],"class_list":["post-6046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","category-trendovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako do prvog zgiba? - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako do prvog zgiba? - Intersport Blog ME\" \/>\n<meta property=\"og:description\" content=\"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog ME\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-18T13:59:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Luka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\"},\"author\":{\"name\":\"Luka\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"headline\":\"Kako do prvog zgiba?\",\"datePublished\":\"2023-12-18T13:59:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\"},\"wordCount\":2173,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png\",\"articleSection\":[\"Fitnes\",\"Trendovi\"],\"inLanguage\":\"bs-BA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\",\"url\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\",\"name\":\"Kako do prvog zgiba? - Intersport Blog ME\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png\",\"datePublished\":\"2023-12-18T13:59:35+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\"},\"description\":\"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#breadcrumb\"},\"inLanguage\":\"bs-BA\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"bs-BA\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage\",\"url\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png\",\"contentUrl\":\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png\",\"width\":1000,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.intersport.me\/blog\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako do prvog zgiba?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#website\",\"url\":\"https:\/\/www.intersport.me\/blog\/\",\"name\":\"Intersport Blog ME\",\"description\":\"Sport &amp; fitness news, articles and advice for athletes of all abilities.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intersport.me\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"bs-BA\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae\",\"name\":\"Luka\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"bs-BA\",\"@id\":\"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d59c61f8617e03c965bb11a0fd710adb0206886ffd298a03491b255b5880f214?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d59c61f8617e03c965bb11a0fd710adb0206886ffd298a03491b255b5880f214?s=96&d=mm&r=g\",\"caption\":\"Luka\"},\"url\":\"https:\/\/www.intersport.me\/blog\/author\/lukakrsmanovic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako do prvog zgiba? - Intersport Blog ME","description":"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/","og_locale":"bs_BA","og_type":"article","og_title":"Kako do prvog zgiba? - Intersport Blog ME","og_description":"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.","og_url":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/","og_site_name":"Intersport Blog ME","article_published_time":"2023-12-18T13:59:35+00:00","og_image":[{"width":1000,"height":600,"url":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png","type":"image\/png"}],"author":"Luka","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Luka","Est. reading time":"7 minuta"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#article","isPartOf":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/"},"author":{"name":"Luka","@id":"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae"},"headline":"Kako do prvog zgiba?","datePublished":"2023-12-18T13:59:35+00:00","mainEntityOfPage":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/"},"wordCount":2173,"commentCount":0,"image":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png","articleSection":["Fitnes","Trendovi"],"inLanguage":"bs-BA","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/","url":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/","name":"Kako do prvog zgiba? - Intersport Blog ME","isPartOf":{"@id":"https:\/\/www.intersport.me\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage"},"image":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png","datePublished":"2023-12-18T13:59:35+00:00","author":{"@id":"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae"},"description":"Kako do prvog zgiba? Zgib je klasi\u010dna vje\u017eba u kategoriji vu\u010denja, koja se fokusira na razvoj le\u0111nih mi\u0161i\u0107a.","breadcrumb":{"@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#breadcrumb"},"inLanguage":"bs-BA","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/"]}]},{"@type":"ImageObject","inLanguage":"bs-BA","@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#primaryimage","url":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png","contentUrl":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66.png","width":1000,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.intersport.me\/blog\/2023\/12\/kako-do-prvog-zgiba\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.intersport.me\/blog\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako do prvog zgiba?"}]},{"@type":"WebSite","@id":"https:\/\/www.intersport.me\/blog\/#website","url":"https:\/\/www.intersport.me\/blog\/","name":"Intersport Blog ME","description":"Sport &amp; fitness news, articles and advice for athletes of all abilities.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.intersport.me\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"bs-BA"},{"@type":"Person","@id":"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/155863f0399a285ebcbd5daf3ae499ae","name":"Luka","image":{"@type":"ImageObject","inLanguage":"bs-BA","@id":"https:\/\/www.intersport.me\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d59c61f8617e03c965bb11a0fd710adb0206886ffd298a03491b255b5880f214?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d59c61f8617e03c965bb11a0fd710adb0206886ffd298a03491b255b5880f214?s=96&d=mm&r=g","caption":"Luka"},"url":"https:\/\/www.intersport.me\/blog\/author\/lukakrsmanovic\/"}]}},"comments":0,"read_time_minutes":5,"thumbnail":"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/12\/Untitled-design-66-1000x430.png","_links":{"self":[{"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/posts\/6046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/comments?post=6046"}],"version-history":[{"count":16,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/posts\/6046\/revisions"}],"predecessor-version":[{"id":6067,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/posts\/6046\/revisions\/6067"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/media\/6058"}],"wp:attachment":[{"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/media?parent=6046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/categories?post=6046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intersport.me\/blog\/wp-json\/wp\/v2\/tags?post=6046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}