{"id":434828,"date":"2023-04-24T14:39:34","date_gmt":"2023-04-24T12:39:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434828"},"modified":"2023-05-31T12:32:26","modified_gmt":"2023-05-31T10:32:26","slug":"co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/","title":{"rendered":"Ako plank men\u00ed telo? Six-pack, siln\u00fd core a lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon"},"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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Co_je_plank\" title=\"\u010co je plank?&nbsp;\">\u010co je plank?&nbsp;<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Preco_cvicit_plank\" title=\"Pre\u010do cvi\u010di\u0165 plank?&nbsp;\">Pre\u010do cvi\u010di\u0165 plank?&nbsp;<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Existuju_nejake_rizika_alebo_nevyhody_planku\" title=\"Existuj\u00fa nejak\u00e9 rizik\u00e1 alebo nev\u00fdhody planku?&nbsp;\">Existuj\u00fa nejak\u00e9 rizik\u00e1 alebo nev\u00fdhody planku?&nbsp;<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Ako_spravne_cvicit_plank\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 plank\">Ako spr\u00e1vne cvi\u010di\u0165 plank<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Ake_su_najcastejsie_chyby_pri_planku\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri planku?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri planku?<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Ako_urobit_plank_narocnejsi\" title=\"Ako urobi\u0165 plank n\u00e1ro\u010dnej\u0161\u00ed?\">Ako urobi\u0165 plank n\u00e1ro\u010dnej\u0161\u00ed?<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Plank_v_treningovom_plane\" title=\"Plank v tr\u00e9ningovom pl\u00e1ne\">Plank v tr\u00e9ningovom pl\u00e1ne<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Aky_je_aktualny_rekord_v_planku\" title=\"Ak\u00fd je aktu\u00e1lny rekord v planku?&nbsp;\">Ak\u00fd je aktu\u00e1lny rekord v planku?&nbsp;<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Priklad_plank_treningu\" title=\"Pr\u00edklad plank tr\u00e9ningu\">Pr\u00edklad plank tr\u00e9ningu<\/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.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank je cvik, ktor\u00fd bu\u010f milujeme alebo nen\u00e1vid\u00edme. V\u00e4\u010d\u0161ina \u013eud\u00ed s\u00edce patr\u00ed do tej druhej skupiny, ale aj napriek tomu ho cvi\u010d\u00edme v\u0161etci. V\u010faka v\u0161etk\u00fdm t\u00fdm v\u00fdhod\u00e1m, ktor\u00e9 n\u00e1m d\u00e1va, mu odpust\u00edme aj tie nekone\u010dn\u00e9 sekundy p\u00e1lenia bru\u0161n\u00fdch svalov a chvenie cel\u00e9ho tela. <strong>Nie je to v\u0161ak len o tom udr\u017ea\u0165 sa v poz\u00edcii dosky maxim\u00e1lne dlh\u00fd \u010das a \u010daka\u0165 na v\u00fdsledok v podobe six-pack.<\/strong> Pri cvi\u010den\u00ed planku sa rob\u00ed mno\u017estvo ch\u00fdb, ktor\u00e9 m\u00f4\u017eu kazi\u0165 v\u00fdsledky. Aj na tie si toti\u017e posvietime v r\u00e1mci dne\u0161n\u00e9ho \u010dl\u00e1nku.<\/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=\"Co_je_plank\"><\/span>\u010co je plank?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank alebo doska je<strong> izometrick\u00fd cvik, ktor\u00fd je zalo\u017een\u00fd na udr\u017ean\u00ed stabilnej poz\u00edcie po\u010das nieko\u013ek\u00fdch sek\u00fand a\u017e min\u00fat<\/strong>. Vyzer\u00e1 podobne ako z\u00e1kladn\u00e1 poz\u00edcia k\u013euku, len s t\u00fdm rozdielom, \u017ee m\u00e1te predlaktie polo\u017een\u00e9 na zemi. Telo je rovnobe\u017en\u00e9 so zemou, nohy vystret\u00e9 a \u0161pi\u010dky zapret\u00e9 do podlo\u017eky. Predlaktia a \u0161pi\u010dky chodidiel teda sl\u00fa\u017eia ako oporn\u00e9 body, ktor\u00e9 v\u00e1m pom\u00f4\u017eu bojova\u0165 s gravit\u00e1ciou.<\/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\">Ktor\u00e9 svaly posil\u0148ujeme pri planku?&nbsp;&nbsp;<\/h3>\n\n\n\n<p>To, \u017ee sa pri planku zap\u00e1jaj\u00fa prim\u00e1rne bru\u0161n\u00e9 svaly, zrejme nikoho neprekvap\u00ed. Nejde v\u0161ak len o povrchov\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">six-pack<\/a>, ale aj svaly ulo\u017een\u00e9 hlboko pod n\u00edm. Konkr\u00e9tne to s\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>priamy sval bru\u0161n\u00fd<\/strong>&nbsp;<em>(musculus rectus abdominis)<\/em><\/li>\n\n\n\n<li><strong>prie\u010dny sval bru\u0161n\u00fd<\/strong>&nbsp;<em>(musculus transversus abdominis)<\/em><\/li>\n\n\n\n<li><strong>vonkaj\u0161\u00ed \u0161ikm\u00fd sval bru\u0161n\u00fd<\/strong>&nbsp;<em>(musculus obliquus externus abdominis)&nbsp;<\/em><\/li>\n\n\n\n<li><strong>vn\u00fatorn\u00fd \u0161ikm\u00fd sval bru\u0161n\u00fd<\/strong>&nbsp;<em>(musculus obliquus internus abdominis)<\/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>Tieto svaly s\u00fa z\u00e1kladom stredu tela (core) a ich hlavnou \u00falohou pri planku je <strong>udr\u017ea\u0165 chrbticu v neutr\u00e1lnej poz\u00edcii (bez preh\u00fdbania sa)<\/strong>. Posil\u0148ujeme tu <strong>hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice<\/strong>, do ktor\u00e9ho patr\u00ed tie\u017e br\u00e1nica, svaly panvov\u00e9ho dna a kr\u00e1tke svaly chrbta v najhlb\u0161ej vrstve pozd\u013a\u017e chrbtice <em>(musculi multifidi)<\/em>. V planku si v\u0161ak zamakaj\u00fa aj svaly r\u00fak a zadku. Ke\u010f to v\u0161etko spo\u010d\u00edtame, m\u00e1me komplexn\u00fd cvik ako vy\u0161it\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg\" alt=\"\u010co je to plank?\" class=\"wp-image-432660\" width=\"843\" height=\"563\" title=\"\u010co je to 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: 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_cvicit_plank\"><\/span>Pre\u010do cvi\u010di\u0165 plank?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To je ot\u00e1zka, na ktor\u00fa u\u017e po pre\u010d\u00edtan\u00ed zapojen\u00fdch svalov zrejme pozn\u00e1te odpove\u010f. No predsa pre <strong>siln\u00fd stred tela a hlavne poriadny six-pack<\/strong>! Samotn\u00fd plank n\u00e1m s\u00edce schudn\u00fa\u0165 z brucha ve\u013emi nepom\u00f4\u017ee, \u010do v\u0161ak v\u00f4bec nevad\u00ed, preto\u017ee pre v\u00e1s m\u00e1me <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplexn\u00fd n\u00e1vod<\/a>, v ktorom sa,&nbsp; samozrejme, aj pre\u0148 miesto n\u00e1jde. Benefitov planku existuje omnoho viac a mo\u017eno v\u00e1s prekvap\u00ed, \u010do v\u0161etko dok\u00e1\u017ee tento cvik zlep\u0161i\u0165.<\/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. M\u00f4\u017eete ho robi\u0165 kdeko\u013evek<\/h3>\n\n\n\n<p>Ke\u010f chcete cvi\u010di\u0165 plank, nemus\u00edte kupova\u0165 permanentku do posil\u0148ovne ani \u0161peci\u00e1lne vybavenie. <strong>Sta\u010d\u00ed v\u00e1m vlastn\u00e9 telo, miesto na zemi, \u0161tipka odhodlania a pr\u00edpadne <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>podlo\u017eka na cvi\u010denie<\/strong><\/a> pre v\u00e4\u010d\u0161ie pohodlie. M\u00f4\u017eete ho tr\u00e9nova\u0165 doma, na z\u00e1hrade, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">workoutovom ihrisku<\/a> \u010di na dovolenke.<\/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. Je vhodn\u00fd pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch&nbsp;<\/h3>\n\n\n\n<p>Plank m\u00f4\u017eu do svojho cvi\u010debn\u00e9ho programu zahrn\u00fa\u0165 \u0161portovci v\u0161etk\u00fdch kateg\u00f3ri\u00ed.&nbsp;<\/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><strong>Za\u010diato\u010dn\u00edci<\/strong>, ktor\u00ed v spr\u00e1vnej polohe dosky nevydr\u017eia ani 10 sek\u00fand, <strong>ju m\u00f4\u017eu pokojne vykon\u00e1va\u0165 s oporou kolien<\/strong>. Po \u010dase, ke\u010f u\u017e bud\u00fa v tejto polohe istej\u0161\u00ed, m\u00f4\u017eu prejs\u0165 na klasick\u00fd plank.<\/li>\n\n\n\n<li>\u010eal\u0161ou \u00farov\u0148ou je predl\u017eovanie \u010dasu.&nbsp;<\/li>\n\n\n\n<li>Pokro\u010dil\u00ed \u0161portovci, ktor\u00ed nemaj\u00fa probl\u00e9m udr\u017ea\u0165 dosku stabiln\u00fa dlh\u0161ie ako 30 sek\u00fand, m\u00f4\u017eu vysk\u00fa\u0161a\u0165 aj \u0165a\u017e\u0161ie varianty. Patr\u00ed medzi ne napr\u00edklad <strong>plank s dv\u00edhan\u00edm kon\u010dat\u00edn, na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>balan\u010dn\u00fdch pom\u00f4ckach<\/strong><\/a> alebo <strong>so z\u00e1\u0165a\u017eou<\/strong> v podobe <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010da<\/a> na chrbte.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1ro\u010dnos\u0165 planku preto m\u00f4\u017eete zvy\u0161ova\u0165 takmer donekone\u010dna, a neust\u00e1le sa tak budete zlep\u0161ova\u0165.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg\" alt=\"Ak\u00e9 v\u00fdhody m\u00e1 plank?\" class=\"wp-image-432675\" width=\"843\" height=\"562\" title=\"Ak\u00e9 v\u00fdhody m\u00e1 plank?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Zlep\u0161uje dr\u017eanie a stabilitu tela&nbsp;<\/h3>\n\n\n\n<p>Ke\u010f budete robi\u0165 plank pravidelne, a t\u00fdm posil\u0148ova\u0165 core, m\u00f4\u017ee sa to pozit\u00edvne prejavi\u0165 aj na dr\u017ean\u00ed tela. Svaly stredu tela sa toti\u017e podie\u013eaj\u00fa na zachovan\u00ed vzpriamen\u00e9ho trupu, a to pri seden\u00ed, st\u00e1t\u00ed, ch\u00f4dzi a cvi\u010den\u00ed. <strong>To je d\u00f4le\u017eit\u00e9 nielen z estetick\u00e9ho h\u013eadiska, ale aj z toho zdravotn\u00e9ho. <\/strong>Vyhnete sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bo\u013eav\u00e9mu a stuhnut\u00e9mu chrbtu<\/a> z jeho nadmern\u00e9ho gu\u013eatenia a budete predch\u00e1dza\u0165 vzniku svalovej nerovnov\u00e1hy. Z\u00e1rove\u0148 zn\u00ed\u017eite riziko vzniku zranenia pri pohybe, preto\u017ee v\u00e1m pevn\u00fd core pom\u00f4\u017ee s udr\u017ean\u00edm stability tela.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Ak v\u00e1s tr\u00e1pi boles\u0165 chrbta a chcete sa dozvedie\u0165, ak\u00e9 s\u00fa \u010fal\u0161ie pr\u00ed\u010diny a \u010do s t\u00fdm robi\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165<\/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\">4. Posil\u0148uje stred tela a pom\u00f4\u017ee vyrysova\u0165 bru\u0161\u00e1ky<\/h3>\n\n\n\n<p>Ako sme u\u017e spom\u00ednali, v planku sa intenz\u00edvne zap\u00e1jaj\u00fa svaly stredu tela. Doch\u00e1dza preto k ich posil\u0148ovaniu a zlep\u0161ovaniu funkcie. V\u010faka tomu z\u00edskate siln\u00fd core, ktor\u00fd sa star\u00e1 o udr\u017eanie zdravej polohy chrbtice a takisto je centrom sily a stability n\u00e1\u0161ho tela. Nem\u00f4\u017eeme v\u0161ak zabudn\u00fa\u0165 ani na estetick\u00e9 v\u00fdhody siln\u00e9ho stredu tela. <strong>Pevn\u00e9 brucho a vyrysovan\u00e9 bru\u0161\u00e1ky s\u00fa predsa hlavn\u00fdm d\u00f4vodom, pre\u010do \u013eudia cvi\u010dia plank.<\/strong> Samotn\u00fd cvik v\u00e1m s\u00edce brucho ako z ob\u00e1lky magaz\u00ednu Muscle &amp; Fitness nevyk\u00fazli, no je d\u00f4le\u017eitou \u010das\u0165ou sklada\u010dky, ako sa dopracova\u0165 k sexi bruchu. <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>Ak je pr\u00e1ve six-pack va\u0161\u00edm snom a zauj\u00edma v\u00e1s, ako sa k nemu prepracova\u0165 krok za krokom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9ning pre vypracovan\u00e9 brucho<\/strong><\/a>.<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank a six-pack\" class=\"wp-image-432690\" width=\"843\" height=\"563\" title=\"Plank a six-pack\" 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: 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<h3 class=\"wp-block-heading\">5.&nbsp;Zlep\u0161uje celkov\u00fa silu<\/h3>\n\n\n\n<p>Ke\u010f budete plank pravidelne cvi\u010di\u0165, m\u00f4\u017eete sa zlep\u0161i\u0165 aj v \u010fal\u0161\u00edch silov\u00fdch cvikoch. <strong>Siln\u00fd core v\u00e1s toti\u017e podr\u017e\u00ed pri \u0165a\u017ek\u00fdch <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>drepoch<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>m\u0155tvych \u0165ahoch <\/strong><\/a>aj <strong>bench press.<\/strong> Pri cvi\u010den\u00ed drepov so z\u00e1\u0165a\u017eou sa aktivovan\u00fd stred tela postar\u00e1 o udr\u017eanie stabilnej chrbtice a panvy. Umo\u017e\u0148uje to efekt\u00edvny prenos sily do kon\u010dat\u00edn a lep\u0161iu kontrolu cel\u00e9ho pohybu. V\u010faka spr\u00e1vnej technike zdvihnete v kone\u010dnom d\u00f4sledku v\u00e4\u010d\u0161iu v\u00e1hu bez rizika zranenia. Aj to je d\u00f4vod, pre\u010do maj\u00fa plank vo svojom tr\u00e9ningovom pl\u00e1ne vzpiera\u010di, crossfi\u0165\u00e1ci a \u010fal\u0161\u00ed silov\u00ed \u0161portovci.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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.&nbsp;M\u00f4\u017eete sa v\u010faka nemu sta\u0165 lep\u0161\u00edm \u0161portovcom&nbsp;<\/h3>\n\n\n\n<p>Z benefitov planku m\u00f4\u017eu \u010derpa\u0165 aj \u010fal\u0161\u00ed \u0161portovci, nielen vyzn\u00e1va\u010di \u017eeleza. Predstavte si napr\u00edklad basketbalistu, ktor\u00fd be\u017e\u00ed, dribluje s loptou, potom urob\u00ed svi\u017en\u00fa k\u013eu\u010dku a d\u00e1 k\u00f4\u0161. <strong>Bez siln\u00e9ho stredu tela by ho t\u00e1 r\u00fdchla zmena pohybu mohla st\u00e1\u0165 aj zranenie. <\/strong>Takisto pri behan\u00ed, \u00fadere tenisovou raketou alebo vykopnut\u00ed lopty sa core star\u00e1 o udr\u017eanie rovnov\u00e1hy a efekt\u00edvny prenos sily tam, kde treba. Najv\u00e4\u010d\u0161\u00ed vplyv to m\u00e1 na \u0161porty, pri ktor\u00fdch doch\u00e1dza k r\u00fdchlej zmene pohybu. V pr\u00edpade, \u017ee sa venujete basketbalu, futbalu, rugby alebo bojov\u00fdm \u0161portom, nejak\u00fd variant planku by nemal ch\u00fdba\u0165 ani vo va\u0161om tr\u00e9ningovom pl\u00e1ne. <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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"Vplyv planku na \u0161portov\u00fd v\u00fdkon\" class=\"wp-image-432705\" width=\"843\" height=\"562\" title=\"Vplyv planku na \u0161portov\u00fd v\u00fdkon\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Existuju_nejake_rizika_alebo_nevyhody_planku\"><\/span>Existuj\u00fa nejak\u00e9 rizik\u00e1 alebo nev\u00fdhody planku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je v\u0161eobecne bezpe\u010dn\u00fd cvik. Existuj\u00fa v\u0161ak jedinci, pre ktor\u00fdch nemus\u00ed by\u0165 vhodn\u00fd a jeho cvi\u010denie by mali konzultova\u0165 so svoj\u00edm lek\u00e1rom \u010di fyzioterapeutom. Patria medzi nich \u013eudia s ochoren\u00edm chrbta, chrbtice alebo inej \u010dasti pohybov\u00e9ho apar\u00e1tu. Takisto z toho d\u00f4vodu, \u017ee ide o izometrick\u00fd cvik, m\u00f4\u017ee<strong> sp\u00f4sobi\u0165 r\u00fdchle zv\u00fd\u0161enie krvn\u00e9ho tlaku<\/strong>, \u010do je nebezpe\u010dn\u00e9 pre \u013eud\u00ed s vysok\u00fdm krvn\u00fdm tlakom a in\u00fdm ochoren\u00edm srdca a ciev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00ed \u013eudia sa planku vyh\u00fdbaj\u00fa aj preto, \u017ee ich nebav\u00ed. Jasn\u00e9, <strong>dr\u017ea\u0165 dosku min\u00fatu nie je asi t\u00e1 najv\u00e4\u010d\u0161ia z\u00e1bava<\/strong>, no ke\u010f si spomeniete na v\u0161etky tie benefity, hne\u010f to bude o nie\u010do znesite\u013enej\u0161ie. Pom\u00f4\u017ee v\u00e1m tie\u017e striedanie r\u00f4znych variantov, \u0161t\u00fdlov tr\u00e9ningu (HIIT, tabata, kruhov\u00fd tr\u00e9ning) a vyu\u017eitie pom\u00f4cok. <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=\"Ako_spravne_cvicit_plank\"><\/span>Ako spr\u00e1vne cvi\u010di\u0165 plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako za\u010da\u0165 s plankom? Ak chcete z planku vy\u0165a\u017ei\u0165 maximum, nezaob\u00eddete sa bez nau\u010denia sa spr\u00e1vnej techniky. Nachystajte si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/uterak-do-fitka-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uter\u00e1k<\/a>, aby sa v\u00e1m cvi\u010dilo pohodlnej\u0161ie, a po\u010fte si to pod\u013ea n\u00e1\u0161ho n\u00e1vodu rovno vysk\u00fa\u0161a\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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.&nbsp;V\u00fdchodiskov\u00e1 poloha<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u013eaknite si na zem a prejdite do vzporu le\u017emo na predlakt\u00ed.&nbsp;<\/li>\n\n\n\n<li>Ruky dr\u017ete v p\u00e4s\u0165 alebo polo\u017ete roztvoren\u00e9 dlane na podlo\u017eku. Predlaktia m\u00f4\u017eete umiestni\u0165 rovnobe\u017ene alebo posun\u00fa\u0165 dlane k sebe, \u010d\u00edm vytvor\u00edte trojuholn\u00edk.&nbsp;<\/li>\n\n\n\n<li>Hlava a krk s\u00fa v pred\u013a\u017een\u00ed chrbtice, ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky s\u00fa stiahnut\u00e9 z\u013eahka k sebe a smerom dolu. Lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov.&nbsp;<\/li>\n\n\n\n<li>Nohy \u00faplne nevystierajte, nechajte ich mierne pokr\u010den\u00e9. \u0160pi\u010dkami chodidiel sa zaprite do podlo\u017eky.<\/li>\n\n\n\n<li>Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine.&nbsp;<\/li>\n\n\n\n<li>Dajte pozor na preh\u00fdbanie sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/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. Realiz\u00e1cia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 na nieko\u013eko sek\u00fand.<\/li>\n\n\n\n<li>S\u00fastre\u010fte sa na oporn\u00e9 body na laktiach a \u0161pi\u010dk\u00e1ch chodidiel.&nbsp;<\/li>\n\n\n\n<li>\u010cas si stopnite na \u0161portov\u00fdch hodink\u00e1ch, praktickej pom\u00f4cke na meranie \u010dasu pri cvi\u010den\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"workout timeru (opens in a new tab)\">workout timer<\/a> alebo na telef\u00f3ne.<\/li>\n\n\n\n<li>Vo chv\u00edli, ke\u010f v\u00e1m za\u010dn\u00fa klesa\u0165 boky k zemi alebo neudr\u017e\u00edte stabiln\u00fa polohu, dajte si pauzu.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 plank?\" class=\"wp-image-432720\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 plank?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_najcastejsie_chyby_pri_planku\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri planku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Preh\u00fdbanie sa v chrbte:<\/strong> Naj\u010dastej\u0161ie ide o klesanie bedier.<\/li>\n\n\n\n<li><strong>Klesanie bokov k zemi alebo nadmern\u00e9 dv\u00edhanie panvy.<\/strong><\/li>\n\n\n\n<li><strong>Vystr\u010den\u00e9 lopatky: <\/strong>Lopatky by mali zosta\u0165 na hrudn\u00edku a priestor medzi nimi by mal by\u0165 vyplnen\u00fd.<\/li>\n\n\n\n<li><strong>Nevhodn\u00e1 poz\u00edcia r\u00fak:<\/strong> Dajte pozor na nadmern\u00e9 predsunutie lak\u0165ov.<\/li>\n\n\n\n<li><strong>Zadr\u017eiavanie dychu:<\/strong> Po cel\u00fd \u010das vykon\u00e1vania cviku sa s\u00fastre\u010fte na vo\u013en\u00e9 d\u00fdchanie.<\/li>\n\n\n\n<li><strong>Zakl\u00e1\u0148anie hlavy:<\/strong> Cel\u00fd \u010das sa pozerajte na podlo\u017eku, nie pred seba.<\/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=\"Ako_urobit_plank_narocnejsi\"><\/span>Ako urobi\u0165 plank n\u00e1ro\u010dnej\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hne\u010f ako sa nau\u010d\u00edte z\u00e1kladn\u00fd plank, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj n\u00e1ro\u010dnej\u0161ie varianty.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank so zdv\u00edhan\u00edm kon\u010dat\u00edn: <\/strong>Zdvihnite jednu ruku alebo nohu, pr\u00edpadne naraz opa\u010dn\u00e9 kon\u010datiny, a sna\u017ete sa udr\u017ea\u0165 stabiln\u00fa polohu dosky.<\/li>\n\n\n\n<li><strong>Plank so z\u00e1\u0165a\u017eou:<\/strong> Na plank si m\u00f4\u017eete vzia\u0165 z\u00e1\u0165a\u017eov\u00fa vestu alebo poproste par\u0165\u00e1ka, aby v\u00e1m polo\u017eil <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010d<\/a> na chrb\u00e1t.<\/li>\n\n\n\n<li><strong>Plank na balan\u010dn\u00fdch pom\u00f4ckach:<\/strong> Ke\u010f si polo\u017e\u00edte ruky \u010di nohy na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptu<\/a> alebo in\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dn\u00fa podlo\u017eku<\/a>, bude hne\u010f \u0165a\u017e\u0161ie udr\u017ea\u0165 t\u00fato poz\u00edciu.<\/li>\n\n\n\n<li><strong>Plank na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/strong><\/a><strong>:<\/strong> Do popruhov si m\u00f4\u017eete zavesi\u0165 nohy alebo ruky a potom dr\u017e\u00edte v planku \u010do najdlh\u0161ie.<\/li>\n\n\n\n<li>\u010eal\u0161ie varianty planku n\u00e1jdete tie\u017e v \u010dl\u00e1nku, ktor\u00fd v\u00e1m uk\u00e1\u017ee nieko\u013eko <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>r\u00f4znych alternat\u00edv klasick\u00e9ho planku<\/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=\"N\u00e1ro\u010dnej\u0161ie varianty planku\" class=\"wp-image-432735\" title=\"N\u00e1ro\u010dnej\u0161ie varianty planku\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_v_treningovom_plane\"><\/span>Plank v tr\u00e9ningovom pl\u00e1ne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Robi\u0165 jednu plankov\u00fa v\u00fdzvu za druhou asi nebude z dlhodob\u00e9ho h\u013eadiska najlep\u0161\u00ed n\u00e1pad. <strong>M\u00f4\u017eete takto pre\u0165a\u017ei\u0165 nielen bru\u0161n\u00e9 svaly, ale napr\u00edklad aj ramen\u00e1<\/strong>, ktor\u00e9 sa rovnako podie\u013eaj\u00fa na udr\u017ean\u00ed stabilnej polohy. Rad\u0161ej si tento cvik rozumne napl\u00e1nujte vo svojom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u00e9ningovom programe<\/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.&nbsp;Plank ako s\u00fa\u010das\u0165 tr\u00e9ningov\u00e9ho pl\u00e1nu<\/h3>\n\n\n\n<p>Plank nie je nutn\u00e9 robi\u0165 ka\u017ed\u00fd de\u0148, ako sa n\u00e1m v\u0161etky tie v\u00fdzvy sna\u017eia nahovori\u0165. V\u00fdsledky sa dostavia, aj ke\u010f ho zarad\u00edte do tr\u00e9ningu <strong>2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. V\u010faka tomu budete ma\u0165 dostatok \u010dasu na regener\u00e1ciu. M\u00f4\u017eete ho robi\u0165 bu\u010f samostatne alebo ako s\u00fa\u010das\u0165 tr\u00e9ningu brucha. Hod\u00ed sa tie\u017e do kruhov\u00fdch tr\u00e9ningov \u010di HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning brucha nie je len o planku, ale o komplexnej\u0161om pr\u00edstupe s viacer\u00fdmi cvikmi. V\u0161etko sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou<\/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.&nbsp;Plank ako samostatn\u00fd cvik<\/h3>\n\n\n\n<p>Ako dlho cvi\u010di\u0165 plank? V\u00fddr\u017e v planku sa sna\u017ete postupne zvy\u0161ova\u0165. Za\u010dnite napr\u00edklad na <strong>15 sekund\u00e1ch<\/strong> a ka\u017ed\u00fd t\u00fd\u017ede\u0148 prid\u00e1vajte \u010fal\u0161\u00edch 10. \u010cas v\u0161ak zvy\u0161ujte len v pr\u00edpade, ke\u010f sa v\u00e1m podar\u00ed zachova\u0165 spr\u00e1vnu techniku. Postupne zvy\u0161ova\u0165 m\u00f4\u017eete aj po\u010det s\u00e9ri\u00ed, a to<strong> z 3 a\u017e na 5<\/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\">Otestujte svoju v\u00fddr\u017e v planku<\/h4>\n\n\n\n<p>Ak je u\u017e plank st\u00e1licou v\u00e1\u0161ho tr\u00e9ningov\u00e9ho programu, m\u00f4\u017eete vysk\u00fa\u0161a\u0165<strong>&nbsp;fitness plank test<\/strong>. Ten tr\u00e9neri \u010dasto pou\u017e\u00edvaj\u00fa na zistenie \u00farovne sily, v\u00fddr\u017ee a stabiliza\u010dn\u00fdch schopnost\u00ed stredu tela ich klientov. Test je zalo\u017een\u00fd na <strong>zmeranie maxim\u00e1lnej v\u00fddr\u017ee v planku<\/strong>. Mera\u0165 sa za\u010d\u00edna vo chv\u00edli, ke\u010f sa dostanete do spr\u00e1vnej poz\u00edcie dosky, a kon\u010d\u00ed, ke\u010f v\u00e1m za\u010dn\u00fa pada\u0165 boky k zemi alebo zdvihnete panvu. V ide\u00e1lnom pr\u00edpade poproste niekoho \u010fal\u0161ieho, aby v\u00e1m pokus zmeral. Pod\u013ea v\u00fdsledn\u00e9ho \u010dasu zist\u00edte va\u0161u aktu\u00e1lnu \u00farove\u0148. Po nejakom \u010dase, napr\u00edklad po mesiaci pravideln\u00e9ho tr\u00e9ningu, si test m\u00f4\u017eete urobi\u0165 znova. <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\">\u00darove\u0148 v\u00fddr\u017ee v planku pod\u013ea \u010dasu<\/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\">\u010cas v\u00fddr\u017ee<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u00darove\u0148<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">ve\u013emi n\u00edzka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 30 sek\u00fand<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 \u2013 60 sek\u00fand&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">podpriemern\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2 min\u00faty<\/td><td class=\"has-text-align-center\" data-align=\"center\">priemern\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4 min\u00faty<\/td><td class=\"has-text-align-center\" data-align=\"center\">nadpriemern\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">ve\u013emi vysok\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">excelentn\u00e1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_aktualny_rekord_v_planku\"><\/span>Ak\u00fd je aktu\u00e1lny rekord v planku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak u\u017e 6 a viac min\u00fat v planku pova\u017eujete za nadpozemsk\u00fd v\u00fdkon, zrejme v\u00e1s prekvap\u00ed, \u017ee s\u00fa medzi nami \u013eudia, ktor\u00ed v tejto poz\u00edcii vydr\u017eia aj nieko\u013eko hod\u00edn. Uk\u00e1\u017ekov\u00fdm z\u00e1stupcom je <strong>Austr\u00e1l\u010dan Daniel Scali, ktor\u00fd v planku vydr\u017eal cel\u00fdch <\/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 hod\u00edn 30 min\u00fat a 1 sekundu<\/strong><\/a>. V\u010faka tomu sa stal svetov\u00fdm rekordmanom a k apr\u00edlu 2023 ho zatia\u013e nikto neprekonal. Daniel pritom poci\u0165oval v\u00e4\u010d\u0161iu boles\u0165, ne\u017e sa mohlo zda\u0165. Trp\u00ed toti\u017e komplexn\u00fdm region\u00e1lnym bolestiv\u00fdm syndr\u00f3mom, pre ktor\u00fd ho nepretr\u017eite bol\u00ed hlavne \u013eav\u00e1 ruka. Je teda d\u00f4kazom toho, \u017ee hranice \u013eudsk\u00e9ho tela s\u00fa omnoho \u010falej, ako by sme \u010dakali. <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=\"Priklad_plank_treningu\"><\/span>Pr\u00edklad plank tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In\u0161pir\u00e1ciu na tr\u00e9ning si m\u00f4\u017eete vzia\u0165 rovno z n\u00e1\u0161ho pr\u00edkladu. <strong>S\u00fa v \u0148om hne\u010f 4 druhy planku, v\u010faka \u010domu komplexne precvi\u010d\u00edte priame, hlbok\u00e9 \u010di \u0161ikm\u00e9 bru\u0161n\u00e9 svaly.<\/strong> Budete strieda\u0165 30 a\u017e 60-sekundov\u00fd interval cvi\u010denia s 15-sekundov\u00fdm intervalom odpo\u010dinku. To v\u0161etko v 2 \u2013 3 s\u00e9ri\u00e1ch, medzi ktor\u00fdmi zarad\u00edte 60 a\u017e 90-sekundov\u00fa pauzu.<\/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\">Na \u010do si da\u0165 pozor pri cvikoch v plank tr\u00e9ningu?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri v\u0161etk\u00fdch variantoch sa <strong>sna\u017ete udr\u017ea\u0165 telo v jednej rovine<\/strong> a d\u00e1vajte pozor na preh\u00fdbanie chrbta.<\/li>\n\n\n\n<li><strong>Po\u010das bo\u010dn\u00e9ho planku<\/strong> polo\u017ete spodn\u00fd lake\u0165 pribli\u017ene pod rameno. Horn\u00fa ruku m\u00f4\u017eete dr\u017ea\u0165 hore alebo ju dajte vbok. Chodidl\u00e1 s\u00fa pri sebe a s\u00fastre\u010fte sa na to, aby v\u00e1m boky neklesali k zemi.<\/li>\n\n\n\n<li><strong>V pr\u00edpade<\/strong>&nbsp;<strong>planku na vystret\u00fdch ruk\u00e1ch<\/strong> polo\u017ete dlane pod ramen\u00e1.<\/li>\n\n\n\n<li><strong>Pri planku v zano\u017een\u00ed<\/strong> zdvihnite nohu len do v\u00fd\u0161ky, v ktorej budete schopn\u00ed udr\u017ea\u0165 stabiln\u00fa poz\u00edciu bez preh\u00fdbania spodn\u00e9ho chrbta.<\/li>\n<\/ul>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-SK-843x1124.png\" alt=\"Plank tr\u00e9ning\" class=\"wp-image-475371\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-SK-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-SK-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-SK.png 900w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te \u010fal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning brucha, n\u00e1jdete ju v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/strong><\/a>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa chcete zamera\u0165 na spodn\u00e9 brucho, \u00fa\u010dinn\u00e9 cviky s\u00fa v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010eal\u0161ie tipy na chudnutie z brucha n\u00e1jdete v \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 tipov pre vyrysovan\u00fd six-pack<\/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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je komplexn\u00fd cvik, ktor\u00fd v\u00e1m <strong>pom\u00f4\u017ee na ceste za vypracovanou postavou a funk\u010dn\u00fdm telom<\/strong>. V\u010faka nemu posiln\u00edte svaly stredu tela, a to aj tie hlboko ulo\u017een\u00e9. V\u00fdsledkom je pevnej\u0161ie brucho, lep\u0161ie dr\u017eanie tela, v\u00e4\u010d\u0161ia stabilita pri st\u00e1t\u00ed \u010di v pohybe, taktie\u017e pozit\u00edvny vplyv na silu a \u0161portov\u00fd v\u00fdkon. Nem\u00f4\u017eeme v\u0161ak \u010daka\u0165, \u017ee n\u00e1m pom\u00f4\u017ee za 30 dn\u00ed vyseka\u0165 brucho do plaviek. V ka\u017edom pr\u00edpade stoj\u00ed za to sa ho nau\u010di\u0165 robi\u0165 spr\u00e1vne a prida\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a vzali ste si z neho tipy na tr\u00e9ning, zdie\u013eajte ho aj so svojimi zn\u00e1mymi. Ur\u010dite sa tie\u017e radi dozvedia o v\u0161etk\u00fdch benefitoch a spr\u00e1vnej technike planku.<\/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\tFat Burners\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\tExercise mats\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>Potrebujete motiv\u00e1ciu na pravideln\u00e9 cvi\u010denie planku? \u010co tak vypracovan\u00e9 brucho, siln\u00fd stred tela a lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na to, ako spr\u00e1vne cvi\u010di\u0165 plank, a vzorov\u00fd plankov\u00fd tr\u00e9ning.<\/p>\n","protected":false},"author":129,"featured_media":432640,"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":[3],"tags":[6062,6083,6157,6171],"filter_section":[],"filter_attribute":[13016,13020,13023,13025,13026],"class_list":{"0":"post-434828","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-trening","9":"tag-plank","10":"tag-cviky-s-vlastnou-vahou","11":"tag-brucho","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>Ako plank men\u00ed telo? Six-pack, siln\u00fd core a lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je plank a ako ho cvi\u010di\u0165 spr\u00e1vne? Ktor\u00e9 svaly posil\u0148uje, ako dlho a \u010dasto robi\u0165 plank? Plank a chudnutie, pozit\u00edvne \u00fa\u010dinky na CORE, \u0161portov\u00fd v\u00fdkon a silu.\" \/>\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\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako plank men\u00ed telo? Six-pack, siln\u00fd core a lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u010co je plank a ako ho cvi\u010di\u0165 spr\u00e1vne? Ktor\u00e9 svaly posil\u0148uje, ako dlho a \u010dasto robi\u0165 plank? 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