{"id":5848,"date":"2024-06-24T11:05:18","date_gmt":"2024-06-24T11:05:18","guid":{"rendered":"https:\/\/zen2fit.com\/?p=5848"},"modified":"2024-09-13T17:45:18","modified_gmt":"2024-09-13T17:45:18","slug":"10-advanced-pilates-exercises","status":"publish","type":"post","link":"https:\/\/zen2fit.com\/bs\/10-advanced-pilates-exercises\/","title":{"rendered":"10 naprednih Pilates vje\u017ebi za vrhunske performanse"},"content":{"rendered":"<div class=\"wp-block-uagb-container author-box-in-post-wrapper uagb-block-21b75d8f alignwide uagb-is-root-container\">\n<div class=\"wp-block-uagb-image uagb-block-012c71b7 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none author-image-in-post\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/3eaa7586bc6499a37084607fd97bcb68b7a897e81718809527880.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/3eaa7586bc6499a37084607fd97bcb68b7a897e81718809527880.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/3eaa7586bc6499a37084607fd97bcb68b7a897e81718809527880.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/3eaa7586bc6499a37084607fd97bcb68b7a897e81718809527880.webp\" alt=\"lejla shebich\" class=\"uag-image-7622\" width=\"1000\" height=\"563\" title=\"3eaa7586bc6499a37084607fd97bcb68b7a897e81718809527880\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"written-by-label has-text-color has-link-color wp-elements-54d139b8ce73913e5c1af2edfd2e387c wp-block-paragraph\" style=\"color:#616161c4;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:20px;font-size:15px\">Napisao\/la<\/p>\n\n\n\n<div class=\"wp-block-uagb-info-box uagb-block-81930025 uagb-infobox__content-wrap  uagb-infobox-icon-above-title uagb-infobox-image-valign-top author-info-in-post\"><div class=\"uagb-ifb-content\"><div class=\"uagb-ifb-title-wrap\"><h3 class=\"uagb-ifb-title\"><a href=\"https:\/\/app.zen2fit.com\/trainers\/adrienn-wolf\">Prof. dr. Lejla \u0160ebih<\/a><\/h3><\/div><p class=\"uagb-ifb-desc\">Ugledni lider u sportskom i fitnes obrazovanju<\/p><\/div><\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Hej Zen2Fitteri! \u017delite li pobolj\u0161ati svoje <a href=\"https:\/\/zen2fit.com\/bs\/pilates-101-your-ultimate-guide\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/pilates-101-your-ultimate-guide\/\" rel=\"noreferrer noopener\">Pilates<\/a> Igra? U ovom \u010dlanku istra\u017eit \u0107emo razne izazovne Pilates vje\u017ebe koje \u0107e vam pomo\u0107i da oja\u010date i tonirate mi\u0161i\u0107e trupa, pobolj\u0161ate ravnote\u017eu i pobolj\u0161ate ukupne performanse. Bez obzira da li ste iskusni Pilates prakti\u010dar ili tek po\u010dinjete, ove vje\u017ebe \u0107e va\u0161u praksu podi\u0107i na vi\u0161i nivo. Zato, hajde da zaronimo i otkrijemo mo\u0107 ovih naprednih Pilates pokreta!<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Sadr\u017eaj<\/h2><nav><ul><li><a href=\"#1-the-hundred\">1. Stotina<\/a><\/li><li><a href=\"#2-criss-cross\">2. Kri\u017eno kri\u017eanje<\/a><\/li><li><a href=\"#3-swan-dive\">3. Labudov skok<\/a><\/li><li><a href=\"#4-corkscrew\">4. Vadi\u010dep<\/a><\/li><li><a href=\"#5-jackknife\">5. D\u017eepni no\u017e<\/a><\/li><li><a href=\"#6-scissors\">6. Makaze<\/a><\/li><li><a href=\"#7-shoulder-bridge\">7. Rameni most<\/a><\/li><li><a href=\"#8-bicycle\">8. bicikl<\/a><\/li><li><a href=\"#9-star-stomach\">9. Zvjezdasti stomak<\/a><\/li><li><a href=\"#10-teaser\">10. Najava<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-the-hundred\">1. Stotina<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">&quot;Stotina&quot; je klasi\u010dna Pilates vje\u017eba koja cilja va\u0161e duboke trbu\u0161ne mi\u0161i\u0107e, pobolj\u0161ava disanje i zagrijava cijelo tijelo. Da biste izveli ovu vje\u017ebu, legnite na le\u0111a s ispru\u017eenim nogama i rukama uz tijelo. Podignite glavu, vrat i ramena s prostirke i aktivirajte trbu\u0161ne mi\u0161i\u0107e. Pomi\u010dite ruke gore-dolje dok udi\u0161ete pet puta i izdi\u0161ete pet puta. Ponovite ovaj obrazac deset udisaja, \u0161to ukupno iznosi 100 pokreta rukama.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-a5f44da8 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/01-Hundred-0-4-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/01-Hundred-0-4-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/01-Hundred-0-4-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/01-Hundred-0-4-screenshot-1024x576.webp\" alt=\"The Hundred Pilates Pose\" class=\"uag-image-6359\" width=\"1920\" height=\"1080\" title=\"01-Sto-0-4\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-the-hundred\">Prednosti Stotine<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stotina je odli\u010dna vje\u017eba za izgradnju izdr\u017eljivosti u mi\u0161i\u0107ima trupa. Fokusiranjem na disanje i odr\u017eavanjem sna\u017ene veze s trupom, pobolj\u0161at \u0107ete svoju ukupnu izdr\u017eljivost i pove\u0107ati kapacitet plu\u0107a. Osim toga, ova vje\u017eba poma\u017ee u zagrijavanju tijela i pripremi za zahtjevnije pokrete.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-the-hundred\">Savjeti za izvo\u0111enje &quot;Stotke&quot;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat dugim i opu\u0161tenim tokom cijele vje\u017ebe i izbjegavajte naprezanje ramena. Ako vam je te\u0161ko dr\u017eati noge ispru\u017eene, vje\u017ebu mo\u017eete modificirati savijanjem koljena ili stavljanjem stopala na pod. Ne zaboravite duboko disati i aktivirati mi\u0161i\u0107e trupa tokom cijele vje\u017ebe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-criss-cross\">2. Kri\u017eno kri\u017eanje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba Criss Cross je fantasti\u010dan na\u010din za ja\u010danje kosih mi\u0161i\u0107a ki\u010dme i pobolj\u0161anje pokretljivosti ki\u010dme. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima sa savijenim koljenima i rukama iza glave. Podignite glavu, vrat i ramena sa prostirke i ispru\u017eite desnu nogu dok rotirate gornji dio tijela ulijevo. Pribli\u017eite desni lakat lijevom koljenu, a zatim promijenite stranu. Nastavite naizmjeni\u010dno pokretati strane ukupno 10 do 15 ponavljanja.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-35aace38 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/18-Criss-Cross-0-7-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/18-Criss-Cross-0-7-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/18-Criss-Cross-0-7-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/18-Criss-Cross-0-7-screenshot-1024x576.webp\" alt=\"Criss Cross Pilates Pose\" class=\"uag-image-6360\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana 18-Criss-Cross-0-7\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-criss-cross\">Prednosti Criss Crossa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Criss Cross je efikasna vje\u017eba za ja\u010danje kosih mi\u0161i\u0107a, koji igraju klju\u010dnu ulogu u stabilizaciji ki\u010dme i pobolj\u0161anju dr\u017eanja. Uklju\u010divanjem rotacije u pokret, tako\u0111er pobolj\u0161avate pokretljivost ki\u010dme i pove\u0107avate ukupnu fleksibilnost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-criss-cross\">Savjeti za izvo\u0111enje Criss Crossa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite laktove ra\u0161irene i izbjegavajte povla\u010denje vrata tokom vje\u017ebe. Fokusirajte se na zapo\u010dinjanje pokreta iz trbu\u0161nih mi\u0161i\u0107a, umjesto da se oslanjate isklju\u010divo na vrat i ramena. Ako osjetite bilo kakvu nelagodu u donjem dijelu le\u0111a, mo\u017eete modificirati vje\u017ebu tako \u0161to \u0107ete dr\u017eati koljena savijena tokom cijelog pokreta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-swan-dive\">3. Labudov skok<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Swan Dive&quot; je izazovna vje\u017eba ekstenzije le\u0111a koja ja\u010da stra\u017enji lanac, pobolj\u0161ava pokretljivost ki\u010dme i pobolj\u0161ava cjelokupno dr\u017eanje. Po\u010dnite tako \u0161to \u0107ete le\u017eati na stomaku, a ruke stavite na pod pored sebe. Podignite noge s prostirke dok odr\u017eavate ravnote\u017eu trupa rukama. Kontrolisano spustite le\u0111a. Ponovite 8 do 10 puta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-52f48acd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/37-Swan-Dive-0-12-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/37-Swan-Dive-0-12-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/37-Swan-Dive-0-12-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/37-Swan-Dive-0-12-screenshot-1024x576.webp\" alt=\"Swan Dive Pilates Pose\" class=\"uag-image-6361\" width=\"1920\" height=\"1080\" title=\"37-Swan-Dive-0-12-snimak ekrana\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-swan-dive\">Prednosti Swan Dive-a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Swan Dive cilja mi\u0161i\u0107e le\u0111a, uklju\u010duju\u0107i erektore ki\u010dme, koji su odgovorni za odr\u017eavanje prirodne zakrivljenosti ki\u010dme. Ja\u010danjem ovih mi\u0161i\u0107a mo\u017eete ubla\u017eiti bolove u le\u0111ima, pobolj\u0161ati dr\u017eanje i pobolj\u0161ati cjelokupno zdravlje ki\u010dme. Osim toga, ova vje\u017eba poma\u017ee u otvaranju grudnog ko\u0161a i pobolj\u0161anju disanja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-swan-dive\">Savjeti za izvo\u0111enje Swan Dive-a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje donjeg dijela le\u0111a tokom vje\u017ebe. Fokusirajte se na podizanje iz gornjeg dijela le\u0111a i aktivirajte trbu\u0161ne mi\u0161i\u0107e kako biste odr\u017eali stabilnost. Ako vam je te\u0161ko podi\u0107i gornji dio tijela s prostirke, mo\u017eete modificirati vje\u017ebu podizanjem samo prsa i dr\u017eanjem karlice uzemljenom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-corkscrew\">4. Vadi\u010dep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Vadi\u010dep&quot; je dinami\u010dan pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava pokretljivost ki\u010dme i pobolj\u0161ava va\u0161u koordinaciju. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s rukama uz tijelo i nogama ispru\u017eenim prema plafonu. Spustite noge na jednu stranu kru\u017enim pokretima, a zatim ih podignite nazad u po\u010detni polo\u017eaj. Ponovite pokret u suprotnom smjeru. Izvedite 6 do 8 ponavljanja u svakom smjeru.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0cfa5459 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/20-Corckscrew-0-4-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/20-Corckscrew-0-4-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/20-Corckscrew-0-4-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/20-Corckscrew-0-4-screenshot-1024x576.webp\" alt=\"Corkscrew Pilates pose\" class=\"uag-image-6362\" width=\"1920\" height=\"1080\" title=\"20-Vadi\u010dep\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-corkscrew\">Prednosti vadi\u010depa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;core screw&quot; izaziva stabilnost va\u0161eg trupa i ja\u010da trbu\u0161ne mi\u0161i\u0107e, posebno kose trbu\u0161ne mi\u0161i\u0107e. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati kontrolu rotacije, pobolj\u0161ati ravnote\u017eu i pove\u0107ati ukupnu svijest o tijelu. Osim toga, &quot;corkscrew&quot; poma\u017ee u mobilizaciji ki\u010dme i pobolj\u0161anju fleksibilnosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-corkscrew\">Savjeti za izvo\u0111enje vadi\u010depa<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom cijele vje\u017ebe dr\u017eite ramena opu\u0161tena, a trbu\u0161ne mi\u0161i\u0107e zategnutima. Fokusirajte se na zapo\u010dinjanje pokreta iz trbu\u0161nih mi\u0161i\u0107a, umjesto da se oslanjate na zamah. Ako vam je te\u0161ko spustiti noge skroz u stranu, vje\u017ebu mo\u017eete modificirati smanjenjem opsega pokreta ili laganim savijanjem koljena.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-jackknife\">5. D\u017eepni no\u017e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Jackknife&quot; je napredni pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava pokretljivost kukova i ukupnu kontrolu tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s rukama ispru\u017eenim iznad glave i nogama ispru\u017eenim prema plafonu. Podignite noge i gornji dio tijela s prostirke, pru\u017eaju\u0107i ruke prema prstima na nogama. Spustite le\u0111a kontrolirano. Ponovite 6 do 8 puta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fcb5fa83 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/22-Jackknife-0-12-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/22-Jackknife-0-12-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/22-Jackknife-0-12-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/22-Jackknife-0-12-screenshot-1024x576.webp\" alt=\"Jackknife Pilates pose\" class=\"uag-image-6363\" width=\"1920\" height=\"1080\" title=\"22-Jackknife-0-12-snimak ekrana\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-jackknife\">Prednosti Jackknife-a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jackknife vje\u017ebe ja\u010daju va\u0161e trbu\u0161ne mi\u0161i\u0107e, uklju\u010duju\u0107i i rectus abdominis. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati ukupnu snagu trupa, pobolj\u0161ati pokretljivost kukova i pove\u0107ati svjesnost o svom tijelu. Osim toga, Jackknife poma\u017ee u pobolj\u0161anju dr\u017eanja i poravnanja ki\u010dme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-jackknife\">Savjeti za izvo\u0111enje Jackknifea<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje donjeg dijela le\u0111a tokom vje\u017ebe. Fokusirajte se na aktiviranje trupa i pokretanje trbu\u0161nih mi\u0161i\u0107a. Ako vam je te\u0161ko podi\u0107i noge i gornji dio tijela s prostirke, vje\u017ebu mo\u017eete modificirati savijanjem koljena ili smanjenjem opsega pokreta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-scissors\">6. Makaze<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Makaze&quot; je izazovan pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava fleksibilnost kukova i pobolj\u0161ava ukupnu kontrolu tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s nogama ispru\u017eenim prema plafonu. Spustite jednu nogu prema prostirci dok drugu nogu dr\u017eite podignutu. Zamijenite noge i ponovite pokret poput &quot;makaza&quot;. Izvedite 6 do 8 ponavljanja na svakoj nozi.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-072840ff wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/23-Scissors-0-7-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/23-Scissors-0-7-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/23-Scissors-0-7-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/23-Scissors-0-7-screenshot-1024x576.webp\" alt=\"Scissors Pilates Pose\" class=\"uag-image-6364\" width=\"1920\" height=\"1080\" title=\"23-Makaze-0-7-snimak ekrana\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-scissors\">Prednosti makaza<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Makaze&quot; ja\u010da stabilnost va\u0161ih trbu\u0161nih mi\u0161i\u0107a i poti\u010de ja\u010danje dubokih trbu\u0161nih mi\u0161i\u0107a, uklju\u010duju\u0107i popre\u010dne trbu\u0161ne mi\u0161i\u0107e. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati ukupnu snagu trbu\u0161nih mi\u0161i\u0107a, pove\u0107ati fleksibilnost kukova i pove\u0107ati kontrolu tijela. Osim toga, &quot;Makaze&quot; poma\u017eu u istezanju i osloba\u0111anju napetosti u fleksorima kuka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-scissors\">Savjeti za izvo\u0111enje makaza<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje donjeg dijela le\u0111a tokom vje\u017ebe. Fokusirajte se na aktiviranje trbu\u0161nih mi\u0161i\u0107a i odr\u017eavanje stabilnog polo\u017eaja tokom cijelog pokreta. Ako vam je te\u0161ko dr\u017eati noge ispru\u017eene, vje\u017ebu mo\u017eete modificirati savijanjem koljena ili smanjenjem opsega pokreta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-shoulder-bridge\">7. Rameni most<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Ramenski most&quot; je fantasti\u010dan na\u010din da ciljate gluteuse, tetive koljena i mi\u0161i\u0107e trupa, pobolj\u0161ate pokretljivost kukova i pove\u0107ate ukupnu snagu tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima sa savijenim koljenima i stopalima u \u0161irini kukova. Podignite kukove s prostirke dok istovremeno aktivirate gluteuse i trup. Kontrolisano spustite le\u0111a. Ponovite 8 do 10 puta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-37746d5b wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/36-Should-Bridge-Action-0-12-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/36-Should-Bridge-Action-0-12-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/36-Should-Bridge-Action-0-12-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/36-Should-Bridge-Action-0-12-screenshot-1024x576.webp\" alt=\"Shoulder Bridge pilates pose\" class=\"uag-image-6365\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana 36-Treba-Most-Akcija-0-12\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-shoulder-bridge\">Prednosti mosta preko ramena<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Ramenski most&quot; ja\u010da gluteuse i tetive koljena, koji su neophodni za stabilnost kukova i ukupnu snagu donjeg dijela tijela. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati pokretljivost kukova, oja\u010dati trbu\u0161ne mi\u0161i\u0107e i pove\u0107ati svjesnost o svom tijelu. Osim toga, &quot;Ramenski most&quot; poma\u017ee u ubla\u017eavanju bolova u donjem dijelu le\u0111a i pobolj\u0161anju dr\u017eanja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-shoulder-bridge\">Savjeti za izvo\u0111enje ramenog mosta<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje ramena tokom vje\u017ebe. Fokusirajte se na anga\u017eiranje gluteusa i trupa kako biste odr\u017eali stabilnost. Ako vam je te\u0161ko podi\u0107i kukove s prostirke, vje\u017ebu mo\u017eete modificirati smanjenjem opsega pokreta ili kori\u0161tenjem Pilates lopte ili bloka za jogu za podr\u0161ku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-bicycle\">8. bicikl <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Bicikl&quot; je dinami\u010dan pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava pokretljivost kukova i unapre\u0111uje ukupnu koordinaciju tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s rukama iza glave i nogama savijenim pod uglom od 90 stepeni. Podignite glavu, vrat i ramena s prostirke dok ispru\u017eate jednu nogu i rotirate trup na suprotnu stranu. Promijenite strane i ponovite pokret poput vo\u017enje bicikla. Izvedite 6 do 8 ponavljanja na svakoj strani.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-284f3fa7 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/24-Bicycle-0-2-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/24-Bicycle-0-2-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/24-Bicycle-0-2-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/24-Bicycle-0-2-screenshot-1024x576.webp\" alt=\"Bicycle Pilates Pose\" class=\"uag-image-6366\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana 24-Bicikl-0-2\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-bicycle\">Prednosti bicikla<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bicikl ja\u010da va\u0161e trbu\u0161ne mi\u0161i\u0107e i pobolj\u0161ava stabilnost trbu\u0161nih mi\u0161i\u0107a, uklju\u010duju\u0107i i rectus abdominis. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati ukupnu snagu trbu\u0161nih mi\u0161i\u0107a, pobolj\u0161ati pokretljivost kukova i pobolj\u0161ati koordinaciju tijela. Osim toga, bicikl poma\u017ee u pobolj\u0161anju dr\u017eanja i poravnanja ki\u010dme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-bicycle\">Savjeti za vo\u017enju biciklom<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite laktove ra\u0161irene i izbjegavajte povla\u010denje vrata tokom vje\u017ebe. Fokusirajte se na aktiviranje mi\u0161i\u0107a trupa i pokretanje trbu\u0161nih mi\u0161i\u0107a. Ako vam je te\u0161ko podi\u0107i glavu, vrat i ramena s prostirke, mo\u017eete modificirati vje\u017ebu tako \u0161to \u0107ete glavu dr\u017eati na podu ili smanjiti opseg pokreta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-star-stomach\">9. Zvjezdasti stomak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Zvijezda&quot; je napredni pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava ravnote\u017eu i ukupnu kontrolu tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na prostirci sa stopalima u \u0161irini kukova i rukama ispru\u017eenim u stranu. Podignite jednu nogu sa prostirke dok istovremeno suprotnu ruku podi\u017eete prema plafonu. Spustite se nazad i ponovite pokret na suprotnoj strani. Izvedite 6 do 8 ponavljanja na svakoj strani.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-99fa5435 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/40-Star-Stomache-0-17-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/40-Star-Stomache-0-17-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/40-Star-Stomache-0-17-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/40-Star-Stomache-0-17-screenshot-1024x576.webp\" alt=\"Star Pilates Pose\" class=\"uag-image-6367\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana 40-Star-Stomache-0-17\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-star\">Prednosti Zvijezde<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Star vje\u017ebe ja\u010daju stabilnost va\u0161ih trbu\u0161nih mi\u0161i\u0107a i potiskuju duboke trbu\u0161ne mi\u0161i\u0107e, uklju\u010duju\u0107i popre\u010dne trbu\u0161ne mi\u0161i\u0107e. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati ukupnu ravnote\u017eu, kontrolu tijela i pove\u0107ati snagu trbu\u0161nih mi\u0161i\u0107a. Osim toga, Star poma\u017ee u pobolj\u0161anju dr\u017eanja i poravnanja ki\u010dme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-star\">Savjeti za izvo\u0111a\u010dku zvijezdu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje ramena tokom vje\u017ebe. Fokusirajte se na aktiviranje trbu\u0161nih mi\u0161i\u0107a i odr\u017eavanje stabilnog polo\u017eaja tokom cijelog pokreta. Ako vam je te\u0161ko podi\u0107i nogu sa prostirke, vje\u017ebu mo\u017eete modificirati smanjenjem opsega pokreta ili kori\u0161tenjem zida ili stolice za podr\u0161ku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-teaser\">10. Najava<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba &quot;Teaser&quot; je izazovan pokret koji cilja va\u0161e mi\u0161i\u0107e trupa, pobolj\u0161ava pokretljivost ki\u010dme i pobolj\u0161ava ukupnu kontrolu tijela. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s rukama ispru\u017eenim iznad glave i nogama ispru\u017eenim prema plafonu. Podignite gornji dio tijela i noge s prostirke dok rukama pru\u017eate ruke prema prstima na nogama. Spustite le\u0111a kontrolirano. Ponovite 6 do 8 puta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-2160eb2b wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/34-Teaser-0-9-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/34-Teaser-0-9-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/34-Teaser-0-9-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/34-Teaser-0-9-screenshot-1024x576.webp\" alt=\"Teaster Pilates Pose\" class=\"uag-image-6368\" width=\"1920\" height=\"1080\" title=\"34-Teaser-0-9-snimak ekrana\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-benefits-of-high-teaser\">Prednosti High Teasera<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">High Teaser vje\u017ebom ja\u010date stabilnost trbu\u0161nih mi\u0161i\u0107a i ja\u010date trbu\u0161ne mi\u0161i\u0107e, uklju\u010duju\u0107i i rectus abdominis. Izvo\u0111enjem ove vje\u017ebe mo\u017eete pobolj\u0161ati ukupnu snagu trbu\u0161nih mi\u0161i\u0107a, pobolj\u0161ati pokretljivost ki\u010dme i pove\u0107ati kontrolu tijela. Osim toga, High Teaser poma\u017ee u pobolj\u0161anju dr\u017eanja i poravnanja ki\u010dme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-performing-high-teaser\">Savjeti za izvo\u0111enje high teasera<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eite vrat ispru\u017een i izbjegavajte naprezanje donjeg dijela le\u0111a tokom vje\u017ebe. Fokusirajte se na aktiviranje trupa i pokretanje trbu\u0161nih mi\u0161i\u0107a. Ako vam je te\u0161ko podi\u0107i gornji dio tijela i noge s prostirke, vje\u017ebu mo\u017eete modificirati savijanjem koljena ili smanjenjem opsega pokreta.<\/p>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-d40acc5a wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Napredni pilates trening<\/h3><p class=\"uagb-cta__desc\">Zapo\u010dnite svoje Pilates putovanje s povjerenjem! Pristupite Zen2Fit-ovim personaliziranim Pilates treninzima, uz stru\u010dno vodstvo i motivacijske alate nadohvat ruke!<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/workouts?category=Pilates\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Hey Zen2Fitters! Looking to step up your Pilates game? In this article, we will explore a variety of challenging Pilates exercises that will help you strengthen and tone your core muscles, improve your balance, and enhance your overall performance. Whether you are a seasoned Pilates practitioner or just starting out, these exercises will take your practice to the next level. So, let&#8217;s dive in and discover the power of these advanced Pilates moves!<\/p>","protected":false},"author":13,"featured_media":6370,"comment_status":"open","ping_status":"open","sticky":false,"template":"post-preview","format":"standard","meta":{"_crdt_document":"","_uag_custom_page_level_css":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[70],"tags":[],"class_list":["post-5848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates"],"uagb_featured_image_src":{"full":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",1920,1080,false],"thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-150x150.webp",150,150,true],"medium":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-300x169.webp",300,169,true],"medium_large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-768x432.webp",768,432,true],"large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-1024x576.webp",1024,576,true],"1536x1536":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-1536x864.webp",1536,864,true],"2048x2048":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",1920,1080,false],"trp-custom-language-flag":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",18,10,false],"depicter-thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-200x113.webp",200,113,true],"custom-featured-image":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",1120,630,false],"gform-image-choice-sm":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",300,169,false],"gform-image-choice-md":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",400,225,false],"gform-image-choice-lg":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot.webp",600,338,false],"crp_thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/48-Pilates-Squat-0-12-screenshot-128x220.webp",128,220,true]},"uagb_author_info":{"display_name":"Leyla Shebich","author_link":"https:\/\/zen2fit.com\/bs\/author\/leylashebich\/"},"uagb_comment_info":0,"uagb_excerpt":"Hey Zen2Fitters! Looking to step up your Pilates game? In this article, we will explore a variety of challenging Pilates exercises that will help you strengthen and tone your core muscles, improve your balance, and enhance your overall performance. Whether you are a seasoned Pilates practitioner or just starting out, these exercises will take your&hellip;","_links":{"self":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/comments?post=5848"}],"version-history":[{"count":0,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5848\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media\/6370"}],"wp:attachment":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media?parent=5848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/categories?post=5848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/tags?post=5848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}