{"id":434615,"date":"2023-05-05T08:44:11","date_gmt":"2023-05-05T06:44:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434615"},"modified":"2024-05-30T15:29:56","modified_gmt":"2024-05-30T13:29:56","slug":"mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/","title":{"rendered":"Hogyan v\u00e1ltoztathatja meg a plank gyakorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Mi_is_az_a_plank\" title=\"Mi is az a plank?\">Mi is az a plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Miert_erdemes_plankelni\" title=\"Mi\u00e9rt \u00e9rdemes plankelni?\">Mi\u00e9rt \u00e9rdemes plankelni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Vannak-e_kockazatai_vagy_hatranyai_a_plankelesnek\" title=\"Vannak-e kock\u00e1zatai vagy h\u00e1tr\u00e1nyai a plankel\u00e9snek?\">Vannak-e kock\u00e1zatai vagy h\u00e1tr\u00e1nyai a plankel\u00e9snek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Hogyan_kell_helyesen_csinalni_a_planket\" title=\"Hogyan kell helyesen csin\u00e1lni a planket\">Hogyan kell helyesen csin\u00e1lni a planket<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Melyek_a_leggyakoribb_hibak_a_plank_gyakorlatoknal\" title=\"Melyek a leggyakoribb hib\u00e1k a plank gyakorlatokn\u00e1l?\">Melyek a leggyakoribb hib\u00e1k a plank gyakorlatokn\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Hogyan_lehet_a_plankeles_meg_nagyobb_kihivas\" title=\"Hogyan lehet a plankel\u00e9s m\u00e9g nagyobb kih\u00edv\u00e1s?\">Hogyan lehet a plankel\u00e9s m\u00e9g nagyobb kih\u00edv\u00e1s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#A_plank_beepitese_az_edzestervbe\" title=\"A plank be\u00e9p\u00edt\u00e9se az edz\u00e9stervbe\">A plank be\u00e9p\u00edt\u00e9se az edz\u00e9stervbe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Mi_a_jelenlegi_plank_rekord\" title=\"Mi a jelenlegi plank rekord?\">Mi a jelenlegi plank rekord?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Plank_edzesminta\" title=\"Plank edz\u00e9sminta\">Plank edz\u00e9sminta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A plank egy olyan gyakorlat, amelyet vagy szeretsz, vagy ut\u00e1lsz. B\u00e1r a legt\u00f6bb ember a m\u00e1sodik csoportba tartozik, m\u00e9gis mindannyian be\u00e9p\u00edtj\u00fck az edz\u00e9stervbe. Az \u00e9g\u0151 hasizmok \u00e9s az eg\u00e9sz tested remeg\u00e9se v\u00e9gtelen m\u00e1sodperceken \u00e1t a gyakorlat minden el\u0151ny\u00e9vel jutalmaz\u00f3dik. <strong>Azonban nem csak arr\u00f3l van sz\u00f3, hogy a lehet\u0151 legtov\u00e1bb tartsd a plank poz\u00edci\u00f3t, \u00e9s hogy kock\u00e1s legyen a hasad. <\/strong>Az emberek mindenf\u00e9le hib\u00e1t elk\u00f6vetnek a plank gyakorlat sor\u00e1n, ami elronthatja az eredm\u00e9nyt. A mai cikkb\u0151l megtudhatod, hogy mik ezek, \u00e9s m\u00e9g sok minden m\u00e1st is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_is_az_a_plank\"><\/span>Mi is az a plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A plank egy&nbsp;<strong>izometrikus gyakorlat, amely egy stabil poz\u00edci\u00f3 t\u00f6bb m\u00e1sodpercig vagy percig tart\u00f3 fenntart\u00e1s\u00e1n alapul.&nbsp;<\/strong>Hasonl\u00f3an n\u00e9z ki, mint az alap fekv\u0151t\u00e1masz, kiv\u00e9ve, hogy az alkar a f\u00f6ld\u00f6n van. A test p\u00e1rhuzamos a talajjal, a l\u00e1bak kiny\u00fajtva, a l\u00e1bujjak az edz\u0151sz\u0151nyegen. \u00cdgy az alkarod \u00e9s a l\u00e1bujjak szolg\u00e1lnak t\u00e1maszk\u00e9nt, hogy seg\u00edtsenek lek\u00fczdeni a gravit\u00e1ci\u00f3t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Milyen izmokat dolgoz meg a plank?<\/h3>\n\n\n\n<p>Az, hogy a plank sor\u00e1n els\u0151sorban a hasizmok vesznek r\u00e9szt, val\u00f3sz\u00edn\u0171leg senkit sem lep meg. Azonban a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/9-tipp-a-kidolgozott-kockas-hashoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">hasizmok<\/a> mellett a m\u00e9lyen elhelyezked\u0151 izmokat is megc\u00e9lozza. Ezek konkr\u00e9tan a k\u00f6vetkez\u0151k:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><b>egyenes hasizom<\/b><\/strong><em>(musculus rectus abdominis)<\/em><\/li>\n\n\n\n<li><strong>har\u00e1nt hasizom <\/strong><em>(musculus transversus abdominis)<\/em><\/li>\n\n\n\n<li><strong>k\u00fcls\u0151 ferde hasizom <\/strong><em>(musculus obliquus externus abdominis)&nbsp;<\/em><\/li>\n\n\n\n<li><strong>bels\u0151 ferde hasizom&nbsp;<\/strong><em>(musculus obliquus internus abdominis)&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek az izmok k\u00e9pezik a t\u00f6rzs alapj\u00e1t, \u00e9s f\u0151 feladatuk a plank alatt a <strong>gerinc term\u00e9szetes helyzetben tart\u00e1sa (egyenesen).&nbsp;<\/strong>\u00cdgy a <strong>gerinc m\u00e9ly stabiliz\u00e1l\u00f3 rendszer\u00e9t olgoztatjuk meg,<\/strong>&nbsp;amely a gerinc ment\u00e9n a legm\u00e9lyebb r\u00e9tegben a rekeszizmot, a medencefen\u00e9k izmait \u00e9s a r\u00f6vid h\u00e1tizmokat is takarja&nbsp;<em>(musculi multifidi)<\/em>. Plank poz\u00edci\u00f3ban azonban a karok \u00e9s a fen\u00e9k izmai is dolgoznak. Ha mindezt \u00f6sszeadjuk, egy nagyszer\u0171 komplex gyakorlatot kapunk. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg\" alt=\"Mi is az a plank?\" class=\"wp-image-432660\" style=\"width:843px;height:563px\" title=\"Mi is az a plank?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_erdemes_plankelni\"><\/span>Mi\u00e9rt \u00e9rdemes plankelni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha m\u00e9g az \u00f6sszes \u00e9rintett izomzatr\u00f3l olvasva sem tudod a v\u00e1laszt, akkor \u00edme: <strong>er\u0151s t\u00f6rzs \u00e9s mindenekel\u0151tt igazi kock\u00e1s has! <\/strong>A plank \u00f6nmag\u00e1ban nem sokat seg\u00edt a hasi zs\u00edrveszt\u00e9sben, de ez egy\u00e1ltal\u00e1n nem gond, hiszen <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00e1tfog\u00f3 \u00fatmutat\u00f3nkban<\/a> szerepel a plankel\u00e9s is. De a plank gyakorlatnak m\u00e9g sz\u00e1mos m\u00e1s el\u0151nye is van, amelyek k\u00f6z\u00fcl n\u00e9h\u00e1ny meglep\u0151 lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. B\u00e1rhol lehet v\u00e9gezni<\/h3>\n\n\n\n<p>A plankel\u00e9shez nem kell edz\u0151termi tags\u00e1got vagy puccos kell\u00e9keket v\u00e1s\u00e1rolnod. <strong>Mind\u00f6ssze a saj\u00e1t testedre, egy helyre a f\u00f6ld\u00f6n, egy csipetnyi elsz\u00e1nts\u00e1gra \u00e9s esetleg egy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\"edz\u0151sz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyegre<\/a>&nbsp;<\/strong>lesz sz\u00fcks\u00e9g a nagyobb k\u00e9nyelem \u00e9rdek\u00e9ben. V\u00e9gezheted otthon, a kertben, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdjunk-el-edzeni-egy-szabadteri-edzoparkban\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">utcai edz\u0151parkban<\/a> vagy ak\u00e1r nyaral\u00e1s k\u00f6zben is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kezd\u0151knek \u00e9s halad\u00f3knak egyar\u00e1nt<\/h3>\n\n\n\n<p>B\u00e1rmilyen sportol\u00f3 beillesztheti a planket az edz\u00e9sterv\u00e9be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Azok a <strong>kezd\u0151k<\/strong>, akik m\u00e9g 10 m\u00e1sodpercig sem tudj\u00e1k megfelel\u0151 poz\u00edci\u00f3ban tartani a planket, <strong>nyugodtan v\u00e9gezhetik t\u00e9rdt\u00e1masszal.&nbsp;<\/strong>Egy id\u0151 ut\u00e1n, amikor m\u00e1r magabiztosabbak lesznek ebben a poz\u00edci\u00f3ban, \u00e1tt\u00e9rhetnek a klasszikus plankre.<\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 l\u00e9p\u00e9s, hogy min\u00e9l tov\u00e1bb tartsuk.<\/li>\n\n\n\n<li>Azok a halad\u00f3 sportol\u00f3k, akiknek nem okoz gondot 30 m\u00e1sodpercn\u00e9l hosszabb ideig stabilan tartani a planket, kipr\u00f3b\u00e1lhatj\u00e1k a nehezebb vari\u00e1ci\u00f3kat is.&nbsp;Ezek k\u00f6z\u00e9 tartozik p\u00e9ld\u00e1ul a&nbsp;<strong>plank kar- \u00e9s l\u00e1bemel\u00e9ssel, plank <a href=\"https:\/\/gymbeam.hu\/fitness-labda\" target=\"_blank\" aria-label=\"egyens\u00faly kieg\u00e9sz\u00edt\u0151kkel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly kieg\u00e9sz\u00edt\u0151kkel<\/a><\/strong>&nbsp;vagy&nbsp;<strong>egy s\u00fallyal <\/strong>p\u00e9ld\u00e1ul egy h\u00e1tra rakott&nbsp;<a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1val<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cdgy szinte a v\u00e9gtelens\u00e9gig n\u00f6velheted a plank neh\u00e9zs\u00e9g\u00e9t, \u00e9s folyamatosan fejl\u0151dni fogsz.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg\" alt=\"Milyen el\u0151nyei vannak a plankel\u00e9snek?\" class=\"wp-image-432675\" style=\"width:843px;height:562px\" title=\"Milyen el\u0151nyei vannak a plankel\u00e9snek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Jav\u00edtja a testtart\u00e1st \u00e9s az egyens\u00falyt<\/h3>\n\n\n\n<p>Ha rendszeresen plankelsz, \u00e9s ez\u00e1ltal er\u0151s\u00edted a t\u00f6rzsedet, az a testtart\u00e1sodra is pozit\u00edv hat\u00e1ssal lehet.&nbsp;A t\u00f6rzsizmok r\u00e9szt vesznek a t\u00f6rzs egyenes tart\u00e1s\u00e1ban \u00fcl\u00e9s, \u00e1ll\u00e1s, j\u00e1r\u00e1s \u00e9s edz\u00e9s k\u00f6zben. <strong>Ez nemcsak eszt\u00e9tikai, hanem eg\u00e9szs\u00e9g\u00fcgyi szempontb\u00f3l is fontos.&nbsp;<\/strong>Seg\u00edt megel\u0151zni a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">h\u00e1tf\u00e1j\u00e1st \u00e9s merevs\u00e9get<\/a><strong>&nbsp;<\/strong>amit a hajolgat\u00e1s okozhat, \u00e9s megel\u0151zheti a k\u00fcl\u00f6nb\u00f6z\u0151 izomrendelleness\u00e9gek kialakul\u00e1s\u00e1t is. Ugyanakkor cs\u00f6kkenti a mozg\u00e1s k\u00f6zbeni s\u00e9r\u00fcl\u00e9s kock\u00e1zat\u00e1t, mivel az er\u0151s t\u00f6rzs seg\u00edt meg\u0151rizni a test stabilit\u00e1s\u00e1t \u00e9s egyens\u00faly\u00e1t.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha h\u00e1tf\u00e1j\u00e1st\u00f3l szenvedsz, \u00e9s szeretn\u00e9d tudni, hogy milyen dolgok okozhatj\u00e1k, \u00e9s mit tehetsz ellene, olvasd el a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hatfajas-mi-a-10-leggyakoribb-oka-es-hogyan-szabadulj-meg-tole\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>H\u00e1tf\u00e1j\u00e1s: Mi a 10 leggyakoribb oka \u00e9s hogyan szabadulj meg t\u0151le?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Er\u0151s\u00edti a t\u00f6rzset \u00e9s seg\u00edt a hasizmok megform\u00e1l\u00e1s\u00e1ban<\/h3>\n\n\n\n<p>Mint m\u00e1r eml\u00edtett\u00fck, a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek izmai intenz\u00edven r\u00e9szt vesznek a plankben. Ennek az az eredm\u00e9nye, hogy meger\u0151s\u00f6dnek \u00e9s javul a funkci\u00f3juk. Ez pedig seg\u00edt abban, hogy er\u0151s legyen a t\u00f6rzs, amely gondoskodik a gerinc eg\u00e9szs\u00e9ges helyzet\u00e9nek fenntart\u00e1s\u00e1r\u00f3l, mely egyben a test er\u0151- \u00e9s stabilit\u00e1sk\u00f6zpontja. Meg kell m\u00e9g eml\u00edteni az er\u0151s t\u00f6rzs eszt\u00e9tikai el\u0151nyeit is. <strong>V\u00e9g\u00fcl is a feszes has \u00e9s a sz\u00e9p hasizom a f\u0151 oka annak, hogy az emberek plank gyakorlatokat v\u00e9geznek. <\/strong>A plankel\u00e9s \u00f6nmag\u00e1ban nem fog olyan hasat eredm\u00e9nyezni, mint a Muscle &amp; Fitness magazin c\u00edmlapj\u00e1n, de fontos r\u00e9sze a kirak\u00f3s j\u00e1t\u00e9knak, hogyan \u00e9rheted el a szexi hasizmokat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha kock\u00e1s hasr\u00f3l \u00e1lmodsz, \u00e9s szeretn\u00e9d megtanulni, hogyan \u00e9rheted el l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre, olvasd el a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Bev\u00e1lt \u00fatmutat\u00f3 a kock\u00e1s hashoz: A kidolgozott hasizom kulcsa a megfelel\u0151 \u00e9trend \u00e9s edz\u00e9srutin<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank \u00e9s kock\u00e1s has\" class=\"wp-image-432690\" style=\"width:843px;height:563px\" title=\"Plank \u00e9s kock\u00e1s has\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jav\u00edtja az \u00e1ltal\u00e1nos er\u0151t<\/h3>\n\n\n\n<p>A rendszeres plankel\u00e9ssel m\u00e1s er\u0151gyakorlatokban is fejl\u0151dhetsz. <strong>Az er\u0151s t\u00f6rzs seg\u00edt a neh\u00e9z <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>guggol\u00e1sokn\u00e1l<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/felhuzas-milyen-hibakat-kovethetunk-el-es-hogyan-keruljuk-el-oket\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>felh\u00faz\u00e1sokn\u00e1l<\/strong><\/a><strong> \u00e9s a fekvenyom\u00e1sban. <\/strong>S\u00falyz\u00f3s guggol\u00e1s k\u00f6zben a t\u00f6rzsizmok biztos\u00edtj\u00e1k a gerinc \u00e9s a medence stabilit\u00e1s\u00e1t. Ez lehet\u0151v\u00e9 teszi, hogy a v\u00e9gtagok m\u00e9g hat\u00e9konyabban fejtsenek ki er\u0151t \u00e9s a teljes mozg\u00e1s jobb ir\u00e1ny\u00edt\u00e1s\u00e1t is. Megfelel\u0151 technik\u00e1val nagyobb s\u00falyt emelhetsz s\u00e9r\u00fcl\u00e9s vesz\u00e9lye n\u00e9lk\u00fcl. Ez az oka annak is, hogy a s\u00falyemel\u0151k, crossfitterek \u00e9s m\u00e1s er\u0151 sportol\u00f3k be\u00e9p\u00edtik a planket az edz\u00e9sterv\u00fckbe.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Jobb sportol\u00f3 is lehetsz t\u0151le<\/h3>\n\n\n\n<p>A plank egy fontos gyakorlat, amely minden sportol\u00f3 sz\u00e1m\u00e1ra el\u0151ny\u00f6s lehet, \u00e9s nem csak azoknak, akik s\u00falyokat emelnek. K\u00e9pzelj\u00fcnk el p\u00e9ld\u00e1ul egy kos\u00e1rlabd\u00e1z\u00f3t, akinek futni, cselezni kell, majd gyorsan megker\u00fclni az ellenf\u00e9l csapat egyik j\u00e1t\u00e9kos\u00e1t, \u00e9s a v\u00e9g\u00e9n g\u00f3lt r\u00fagni. <strong>Er\u0151s t\u00f6rzs n\u00e9lk\u00fcl ez a gyors mozg\u00e1s s\u00e9r\u00fcl\u00e9sekhez vezethet. <\/strong>M\u00e9g fut\u00e1s, tenisz\u00fct\u0151vel val\u00f3 \u00fct\u00e9s vagy labdar\u00fag\u00e1s k\u00f6zben is a t\u00f6rzs gondoskodik az egyens\u00faly fenntart\u00e1s\u00e1r\u00f3l \u00e9s az er\u0151 hat\u00e9kony \u00e1tvitel\u00e9r\u0151l oda, ahol arra sz\u00fcks\u00e9g van. Ez olyan sport\u00e1gakn\u00e1l a leghasznosabb, ahol gyorsan v\u00e1ltakoz\u00f3 a mozg\u00e1s.&nbsp;Ha kos\u00e1rlabd\u00e1zol, focizol, r\u00f6gbizel vagy k\u00fczd\u0151sportokat \u0171z\u00f6l, a plank valamilyen vari\u00e1ci\u00f3j\u00e1nak jelen kell lennie az edz\u00e9stervedben. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"A plank hat\u00e1sa a sportteljes\u00edtm\u00e9nyre\" class=\"wp-image-432705\" style=\"width:843px;height:562px\" title=\"A plank hat\u00e1sa a sportteljes\u00edtm\u00e9nyre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vannak-e_kockazatai_vagy_hatranyai_a_plankelesnek\"><\/span>Vannak-e kock\u00e1zatai vagy h\u00e1tr\u00e1nyai a plankel\u00e9snek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A plank alapvet\u0151en egy biztons\u00e1gos gyakorlat. Vannak azonban olyanok, akiknek ezt ker\u00fclni\u00fck kell, \u00e9s edz\u00e9sterv\u00fcket orvosukkal vagy fizioterapeut\u00e1jukkal kell egyeztetni. Ide tartoznak a h\u00e1t, a gerinc vagy a mozg\u00e1sszervi rendszer m\u00e1s r\u00e9szeinek rendelleness\u00e9geiben szenved\u0151 emberek. Mivel ez egy izometrikus gyakorlat, <strong>gyors v\u00e9rnyom\u00e1s-emelked\u00e9st okozhat,<\/strong> ami vesz\u00e9lyes a magas v\u00e9rnyom\u00e1sban \u00e9s m\u00e1s sz\u00edv- \u00e9s \u00e9rbetegs\u00e9gekben szenved\u0151k sz\u00e1m\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sokan az\u00e9rt ker\u00fclik a planket, mert nem \u00e9lvezik.&nbsp;Persze, <strong>egy percig tartani val\u00f3sz\u00edn\u0171leg nem a legsz\u00f3rakoztat\u00f3bb,<\/strong> de pr\u00f3b\u00e1lj meg belegondolni, hogy milyen el\u0151nyei vannak. Biztosan egyb\u0151l egy kicsit elviselhet\u0151bb lesz. A k\u00fcl\u00f6nb\u00f6z\u0151 edz\u00e9sv\u00e1ltozatok \u00e9s -st\u00edlusok (HIIT, Tabata, k\u00f6redz\u00e9s) v\u00e1ltogat\u00e1sa \u00e9s az eszk\u00f6z\u00f6k haszn\u00e1lata szint\u00e9n seg\u00edthet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kell_helyesen_csinalni_a_planket\"><\/span>Hogyan kell helyesen csin\u00e1lni a planket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hogyan kezdj\u00fck el a plankel\u00e9st? Ha szeretn\u00e9d a legt\u00f6bbet kihozni a plankb\u0151l, nem siker\u00fclhet a megfelel\u0151 technika elsaj\u00e1t\u00edt\u00e1sa n\u00e9lk\u00fcl.&nbsp;Szerezz egy <a href=\"https:\/\/gymbeam.hu\/yoga-mat-jogaszonyeg-black-gymbeam-black.html\" target=\"_blank\" aria-label=\"edz\u0151sz\u0151nyeget (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeget<\/a>&nbsp;vagy egy&nbsp;<a href=\"https:\/\/gymbeam.hu\/uterak-do-fitka-orange-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00f6r\u00f6lk\u00f6z\u0151t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6r\u00f6lk\u00f6z\u0151t<\/a>, hogy k\u00e9nyelmesebben tudj edzeni, azt\u00e1n gyere \u00e9s pr\u00f3b\u00e1ld is ki azonnal az al\u00e1bbiak szerint. <span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kiindul\u00f3 testhelyzet<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00e9rdelj le a padl\u00f3ra, \u00e9s t\u00e1maszkodj el\u0151re az alkarodra.<\/li>\n\n\n\n<li>Tartsd \u00f6k\u00f6lbe szor\u00edtva a kezed, vagy tedd a tenyered laposan a sz\u0151nyegre. Az alkarodat a kezeddel p\u00e1rhuzamosan teheted, vagy helyezheted a tenyereidet egym\u00e1s mell\u00e9, hogy h\u00e1romsz\u00f6get k\u00e9pezzen.<\/li>\n\n\n\n<li>A fej \u00e9s a nyak a gerinchet csatlakozik, h\u00fazd h\u00e1tra a v\u00e1lladat \u00e9s t\u00e1vol\u00edtsd el a f\u00fcledt\u0151l, h\u00fazd a kiss\u00e9 \u00f6ssze \u00e9s lefel\u00e9 lapock\u00e1kat. A k\u00f6ny\u00f6k k\u00f6r\u00fclbel\u00fcl 45 fokos sz\u00f6gben legyen a testhez k\u00e9pest.<\/li>\n\n\n\n<li>Tartsd a t\u00e9rded kiss\u00e9 behajl\u00edtva. Nyomd a l\u00e1bujjaid a sz\u0151nyegbe.<\/li>\n\n\n\n<li>Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg egyenes vonalban tartani a tested.<\/li>\n\n\n\n<li>Ne feledd, nem szabad behajl\u00edtani a h\u00e1tad, k\u00fcl\u00f6n\u00f6sen az \u00e1gy\u00e9ki gerinc r\u00e9szt.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. A gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u00e9legezz nyugodtan, tartsd feszesen a tested, \u00e9s pr\u00f3b\u00e1ld meg tartani ezt a poz\u00edci\u00f3t n\u00e9h\u00e1ny m\u00e1sodpercig.<\/li>\n\n\n\n<li>Koncentr\u00e1lj a k\u00f6ny\u00f6k\u00f6dre \u00e9s a l\u00e1bujjadra.<\/li>\n\n\n\n<li>Haszn\u00e1lj sport\u00f3r\u00e1t, <a href=\"https:\/\/gymbeam.hu\/workout-timer-gymbeam.html\" target=\"_blank\" aria-label=\"id\u0151m\u00e9r\u0151t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">id\u0151m\u00e9r\u0151t<\/a> vagy telefont az id\u0151 nyomon k\u00f6vet\u00e9s\u00e9re.<\/li>\n\n\n\n<li>Tarts sz\u00fcnetet abban a pillanatban, amikor a cs\u00edp\u0151d a padl\u00f3ra esik, vagy nem tudod stabilan tartani a poz\u00edci\u00f3t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/11-PLANK.gif\" alt=\"Hogyan kell helyesen plankelni?\" class=\"wp-image-432720\" title=\"Hogyan kell helyesen plankelni?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Melyek_a_leggyakoribb_hibak_a_plank_gyakorlatoknal\"><\/span>Melyek a leggyakoribb hib\u00e1k a plank gyakorlatokn\u00e1l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>G\u00f6rbe&nbsp;h\u00e1t:<\/strong> A cs\u00edp\u0151 gyakran s\u00fcllyed.<\/li>\n\n\n\n<li><strong>A cs\u00edp\u0151 leenged\u00e9se a talajra vagy a medence t\u00falzott felemel\u00e9se.<\/strong><\/li>\n\n\n\n<li><strong>Lapock\u00e1k kinyom\u00e1sa:<\/strong> A lapock\u00e1knak a mellkas vonal\u00e1ban kell maradniuk, \u00e9s t\u00f6ltsd ki a k\u00f6z\u00f6tt\u00fck l\u00e9v\u0151 teret.<\/li>\n\n\n\n<li><strong>A karok rossz helyzete:<\/strong> Vigy\u00e1zz, hogy a k\u00f6ny\u00f6k ne essen t\u00fals\u00e1gosan el\u0151re.<\/li>\n\n\n\n<li><strong>L\u00e9gz\u00e9s:<\/strong> A gyakorlat k\u00f6zben koncentr\u00e1lj a nyugodt, rendszeres l\u00e9gz\u00e9sre.<\/li>\n\n\n\n<li><strong>Felemelt fej:<\/strong> V\u00e9gig a sz\u0151nyeget n\u00e9zd, ne pedig el\u0151lre.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_a_plankeles_meg_nagyobb_kihivas\"><\/span>Hogyan lehet a plankel\u00e9s m\u00e9g nagyobb kih\u00edv\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Miut\u00e1n megtanultad az alapvet\u0151 planket, kipr\u00f3b\u00e1lhatod a nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3kat.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank kar- \u00e9s l\u00e1bemel\u00e9ssel:<\/strong> Emeld fel az egyik karod vagy l\u00e1bad, vagy az ellent\u00e9tes v\u00e9gtagokat egyszerre, \u00e9s pr\u00f3b\u00e1ld meg stabilan tartani a planket.<\/li>\n\n\n\n<li><strong>Plank s\u00falyokkal:<\/strong>&nbsp;A plankel\u00e9shez viselhetsz s\u00falymell\u00e9nyt, vagy megk\u00e9rhetsz valakit, hogy tegyen a h\u00e1tadra egy&nbsp;<a href=\"https:\/\/gymbeam.hu\/gumi-versenytarcsa-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1t<\/a>.<\/li>\n\n\n\n<li><strong>Plankel\u00e9s egyens\u00falyoz\u00f3 eszk\u00f6z\u00f6n:<\/strong> Ha a kezed vagy a l\u00e1bad egy <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"fitball-ra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitball-ra<\/a> vagy valamilyen <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" aria-label=\"egyens\u00falyoz\u00f3 eszk\u00f6zre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00falyoz\u00f3 eszk\u00f6zre<\/a> teszed, m\u00e1ris nehezebb lesz megtartani a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Planking <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" target=\"_blank\" aria-label=\"felf\u00fcggeszt\u0151 er\u0151s\u00edt\u0151 heveder seg\u00edts\u00e9g\u00e9vel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">felf\u00fcggeszt\u0151 er\u0151s\u00edt\u0151 heveder seg\u00edts\u00e9g\u00e9vel<\/a>:<\/strong> A l\u00e1badat vagy a kezedet akaszd a hevederbe, majd tartsd a plank poz\u00edci\u00f3t a lehet\u0151 legtov\u00e1bb.<\/li>\n\n\n\n<li>M\u00e9g t\u00f6bb vari\u00e1ci\u00f3t tal\u00e1lsz plankre a k\u00f6vetkez\u0151 cikk\u00fcnkben <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1ltozatok a klasszikus plankre.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/plank-se-zavazim.gif\" alt=\"V\u00e1ltozatok halad\u00f3knak\" class=\"wp-image-432735\" title=\"V\u00e1ltozatok halad\u00f3knak\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_plank_beepitese_az_edzestervbe\"><\/span>A plank be\u00e9p\u00edt\u00e9se az edz\u00e9stervbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyik plank-kih\u00edv\u00e1st v\u00e9gezni a m\u00e1sik ut\u00e1n hossz\u00fa t\u00e1von val\u00f3sz\u00edn\u0171leg nem a legjobb \u00f6tlet.&nbsp;<strong>\u00cdgy t\u00falterhelheted a hasizmokat, valamint a v\u00e1llakat,<\/strong>&nbsp;amelyek szint\u00e9n r\u00e9szt vesznek a stabil poz\u00edci\u00f3 megtart\u00e1s\u00e1ban.&nbsp;Sokkal jobb, ha ezt a gyakorlatot tudatosan beiktatod az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan-3\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">edz\u00e9stervedbe.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank az edz\u00e9stervben<\/h3>\n\n\n\n<p>Nem kell minden nap plankelni, ahogyan azt a kih\u00edv\u00e1sok pr\u00f3b\u00e1lj\u00e1k veled elhitetni. Akkor is lehet eredm\u00e9nyeket el\u00e9rni, ha&nbsp;<strong>heti 2-3 alkalommal \u00e9p\u00edted be az edz\u00e9sbe. <\/strong>\u00cdgy lesz el\u00e9g id\u0151d a regener\u00e1l\u00f3d\u00e1sra. \u00d6n\u00e1ll\u00f3an vagy egy hasizomgyakorlat r\u00e9szek\u00e9nt is csin\u00e1lhatod. Beilleszthet\u0151 k\u00f6redz\u00e9sbe vagy HIIT-be is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hasizom edz\u00e9s nem csak a plankr\u0151l sz\u00f3l. Ez egy \u00f6sszetettebb megk\u00f6zel\u00edt\u00e9s, t\u00f6bb gyakorlattal. Mindent megtudhatsz a cikk\u00fcnkb\u0151l:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. A plank mint \u00f6n\u00e1ll\u00f3 gyakorlat<\/h3>\n\n\n\n<p>Mennyi ideig kell csin\u00e1lni a planket? Pr\u00f3b\u00e1ld meg fokozatosan n\u00f6velni az \u00e1ll\u00f3k\u00e9pess\u00e9ged.&nbsp;Kezdd p\u00e9ld\u00e1ul&nbsp;<strong>15 m\u00e1sodperccel<\/strong>&nbsp;\u00e9s minden h\u00e9ten adj hozz\u00e1 tov\u00e1bbi 10-et. Az id\u0151t azonban csak akkor emeld, ha siker\u00fcl megtartani a helyes technik\u00e1t.&nbsp;A sorozatok sz\u00e1m\u00e1t is fokozatosan n\u00f6velheted, <strong>3-r\u00f3l 5-re<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Teszteld az \u00e1ll\u00f3k\u00e9pess\u00e9ged<\/h4>\n\n\n\n<p>Ha a plank m\u00e1r rendszeres r\u00e9sze az edz\u00e9stervednek, kipr\u00f3b\u00e1lhatod <strong>a fitnesz plank tesztet.&nbsp;<\/strong>Az edz\u0151k gyakran haszn\u00e1lj\u00e1k arra, hogy meghat\u00e1rozz\u00e1k \u00fcgyfeleik er\u0151nl\u00e9t\u00e9nek, \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9nek \u00e9s stabiliz\u00e1ci\u00f3s k\u00e9pess\u00e9geinek szintj\u00e9t.&nbsp;A teszt&nbsp;<strong>a plankben val\u00f3 maxim\u00e1lis \u00e1ll\u00f3k\u00e9pess\u00e9g m\u00e9r\u00e9s\u00e9n alapul.&nbsp;A m\u00e9r\u00e9s<\/strong>akkor kezd\u0151dik, amikor a megfelel\u0151 plank poz\u00edci\u00f3ba ker\u00fclsz, \u00e9s akkor \u00e9r v\u00e9get, amikor a cs\u00edp\u0151d elkezd a padl\u00f3hoz k\u00f6zeledni, vagy a medenc\u00e9d megemelkedik.&nbsp;Ide\u00e1lis esetben k\u00e9rj meg valakit, hogy m\u00e9rje helyetted az id\u0151t.&nbsp;Az \u00edgy kapott eredm\u00e9ny alapj\u00e1n megtudod az aktu\u00e1lis szintedet. Egy id\u0151 ut\u00e1n, p\u00e9ld\u00e1ul egy h\u00f3nap rendszeres edz\u00e9s ut\u00e1n \u00fajra tesztelheted magad. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A plank neh\u00e9zs\u00e9gi szintje id\u0151 szerint<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Kitart\u00e1s ideje<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Neh\u00e9zs\u00e9g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Nagyon alacsony<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15-30 m\u00e1sodperc<\/td><td class=\"has-text-align-center\" data-align=\"center\">Alacsony<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30-60 m\u00e1sodperc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00c1tlag alatti<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1-2 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00c1tlagos<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2-4 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00c1tlagon fel\u00fcli<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4-6 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nagyon magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kiv\u00e1l\u00f3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_jelenlegi_plank_rekord\"><\/span>Mi a jelenlegi plank rekord?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha eddig azt gondoltad, hogy 6 vagy t\u00f6bb perc plankel\u00e9s emberileg nem lehets\u00e9ges, akkor val\u00f3sz\u00edn\u0171leg meg fogsz lep\u0151dni, hogy vannak k\u00f6z\u00f6tt\u00fcnk olyanok, akik \u00f3r\u00e1kat is kib\u00edrnak ebben a poz\u00edci\u00f3ban. J\u00f3 p\u00e9lda erre <strong>az ausztr\u00e1l Daniel Scali, akinek <\/strong><a class=\"ek-link\" href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/9\/longest-plank-record-smashed-with-staggering-new-time-674245\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>9 \u00f3ra 30 percig \u00e9s 1 m\u00e1sodpercig<\/strong><\/a><strong> siker\u00fclt tartania a plank poz\u00edci\u00f3t. <\/strong>Ezzel \u0151 lett a vil\u00e1grekorder, \u00e9s 2023 \u00e1prilis\u00e1ig senki sem tudta \u0151t megel\u0151zni. Danielnek ez a gyakorlat m\u00e9g jobban f\u00e1j, mint egy \u00e1tlagembernek, mivel komplex region\u00e1lis f\u00e1jdalom szindr\u00f3m\u00e1ban szenved, ami k\u00fcl\u00f6n\u00f6sen a bal karj\u00e1ban okoz \u00e1lland\u00f3 f\u00e1jdalmat. Ez a bizony\u00edt\u00e9k arra, hogy az emberi test hat\u00e1rai sokkal messzebbre ny\u00falnak, mint ahogyan az ember gondoln\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_edzesminta\"><\/span>Plank edz\u00e9sminta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00e9ld\u00e1nkb\u00f3l k\u00f6zvetlen edz\u00e9stippeket kaphatsz. <strong>4 f\u00e9le plank van benne, \u00edgy \u00e1tfog\u00f3an megc\u00e9lozhatod az egyenes, m\u00e9ly \u00e9s ferde hasizmokat. <\/strong>A 30-60 m\u00e1sodperces intervallumokat 15 m\u00e1sodperces pihen\u0151kkel kell megszak\u00edtani. Csin\u00e1lj 2-3 sorozatot, amelyek k\u00f6z\u00f6tt 60-90 m\u00e1sodperc sz\u00fcnetet tartasz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mire figyelj\u00fcnk a plank edz\u00e9sn\u00e9l?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Minden vari\u00e1ci\u00f3n\u00e1l <strong>igyekezz a tested a lehet\u0151 legegyenesebben tartani, <\/strong>\u00e9s figyelj arra, hogy a h\u00e1tad ne g\u00f6rb\u00fclj\u00f6n.<\/li>\n\n\n\n<li><strong>Oldals\u00f3 plankn\u00e9l:<\/strong>&nbsp;A t\u00e1maszt\u00f3 k\u00f6ny\u00f6k\u00f6det nagyj\u00e1b\u00f3l a v\u00e1llad al\u00e1 helyezd.&nbsp;A fels\u0151 karodat tarthatod felfel\u00e9, vagy az oldalad mell\u00e9 is teheted.&nbsp;A l\u00e1baid legyenek egym\u00e1s mellett, \u00e9s koncentr\u00e1lj arra, hogy a cs\u00edp\u0151d ne essen a padl\u00f3ra.<\/li>\n\n\n\n<li><strong>A&nbsp;<\/strong><strong>a ny\u00fajtott kar\u00fa plank<\/strong> eset\u00e9ben a teny\u00e9r a v\u00e1llal egy vonalban legyen.<\/li>\n\n\n\n<li><strong>L\u00e1bemel\u00e9ses plankben<\/strong> csak olyan magasra emeld a l\u00e1bad, hogy stabilan tudd tartani a poz\u00edci\u00f3t an\u00e9lk\u00fcl, hogy g\u00f6rb\u00fclne a h\u00e1t als\u00f3 r\u00e9sze.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-3-843x1124.png\" alt=\"\" class=\"wp-image-475488\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-3-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-3-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-3.png 900w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha keresel m\u00e9g \u00f6tleteket a hasizom edz\u00e9shez, tal\u00e1lsz p\u00e1rat a cikk\u00fcnkben: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal<\/strong><\/a><\/li>\n\n\n\n<li>Ha az als\u00f3 hasra szeretn\u00e9l koncentr\u00e1lni, a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat.<\/strong><\/a><\/li>\n\n\n\n<li>Tov\u00e1bbi tippek\u00e9rt arr\u00f3l, hogyan lehet leadni a hasi zs\u00edrt, n\u00e9zd meg a cikket <strong><a href=\"https:\/\/gymbeam.hu\/blog\/9-tipp-a-kidolgozott-kockas-hashoz\/\" target=\"_blank\" aria-label=\"9 tipp a kidolgozott, kock\u00e1s hashoz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 tipp a kidolgozott, kock\u00e1s hashoz<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A plank egy \u00f6sszetett gyakorlat, amely a&nbsp;<strong>seg\u00edthet egy feszes \u00e9s funkcion\u00e1lis testalkat el\u00e9r\u00e9s\u00e9ben. <\/strong>Er\u0151s\u00edti a t\u00f6rzsizmokat, \u00e9s a m\u00e9ly izmokat is. Az eredm\u00e9ny: feszesebb hasizom, jobb testtart\u00e1s, jobb stabilit\u00e1s \u00e1ll\u00e1s \u00e9s mozg\u00e1s k\u00f6zben, valamint pozit\u00edv hat\u00e1s az er\u0151nl\u00e9tre \u00e9s a sportteljes\u00edtm\u00e9nyre. De ne v\u00e1rd, hogy 30 nap alatt t\u00f6k\u00e9letes bikini tested lesz t\u0151le. Mindenesetre j\u00f3 tudni, hogyan kell helyesen csin\u00e1lni, \u00e9s beilleszteni az edz\u00e9stervbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk, \u00e9s tanult\u00e1l valami \u00fajat, oszd meg ismer\u0151seiddel. Minden bizonnyal \u0151k is szeretn\u00e9k megismerni a plank minden el\u0151ny\u00e9t \u00e9s a helyes technik\u00e1t.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZs\u00edr\u00e9get\u0151k\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness sz\u0151nyegek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Motiv\u00e1ci\u00f3t keresel, hogy rendszeresen v\u00e9gezd a plank gyakorlatokat? Mit sz\u00f3ln\u00e1l a feszes hasizmokhoz, egy er\u0151s t\u00f6rzsh\u00f6z \u00e9s jobb sportteljes\u00edtm\u00e9nyhez? Mai cikk\u00fcnk \u00fatmutat\u00e1st ad a plank gyakorlat helyes v\u00e9gz\u00e9s\u00e9hez, valamint egy gyakorlati p\u00e9ld\u00e1t is ad plank edz\u00e9sre.<\/p>\n","protected":false},"author":129,"featured_media":432635,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6312,6444,7080,7482],"filter_section":[],"filter_attribute":[13016,13020,13023,13025,13026],"class_list":{"0":"post-434615","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-has","9":"tag-sajat-testsulyos-gyakorlatok","10":"tag-plank-hu","11":"tag-edzes-hu","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-treningove-plany","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-spravna-technika-cvicenia","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan v\u00e1ltoztathatja meg a plank gyakorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi is az a plank? Milyen izmokat er\u0151s\u00edt, meddig kell tartani a planket, \u00e9s milyen gyakran kell csin\u00e1lni? A plank \u00e9s a plankel\u00e9s hat\u00e1sa a fogy\u00e1sra, a teljes\u00edtm\u00e9nyre vagy az er\u0151re.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan v\u00e1ltoztathatja meg a plank gyakorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi is az a plank? Milyen izmokat er\u0151s\u00edt, meddig kell tartani a planket, \u00e9s milyen gyakran kell csin\u00e1lni? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/434615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=434615"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/434615\/revisions"}],"predecessor-version":[{"id":573389,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/434615\/revisions\/573389"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/432635"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=434615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=434615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=434615"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=434615"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=434615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}