{"id":434891,"date":"2023-05-16T11:53:46","date_gmt":"2023-05-16T09:53:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434891"},"modified":"2025-10-13T15:18:39","modified_gmt":"2025-10-13T13:18:39","slug":"kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/","title":{"rendered":"Kako lahko vaja plank spremeni va\u0161e telo? Six-pack, mo\u010dnej\u0161e jedro in bolj\u0161a telesna zmogljivost"},"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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Kaj_je_plank\" title=\"Kaj je plank?\">Kaj je 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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Zakaj_izvajati_vajo_plank\" title=\"Zakaj izvajati vajo plank?\">Zakaj izvajati vajo plank?<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Ali_obstajajo_kaksna_tveganja_ali_slabosti_glede_izvajanja_planka\" title=\"Ali obstajajo kak\u0161na tveganja ali slabosti glede izvajanja planka?\">Ali obstajajo kak\u0161na tveganja ali slabosti glede izvajanja planka?<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Kako_pravilno_izvajati_plank\" title=\"Kako pravilno izvajati plank?\">Kako pravilno izvajati 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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Katere_so_najpogostejse_napake_pri_vaji_plank\" title=\"Katere so najpogostej\u0161e napake pri vaji plank?\">Katere so najpogostej\u0161e napake pri vaji plank?<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Kako_narediti_vajo_plank_bolj_zahtevno\" title=\"Kako narediti vajo plank bolj zahtevno?\">Kako narediti vajo plank bolj zahtevno?<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Plank_v_nacrtu_treninga\" title=\"Plank v na\u010drtu treninga\">Plank v na\u010drtu treninga<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Koliko_znasa_trenutni_rekord_za_plank\" title=\"Koliko zna\u0161a trenutni rekord za plank?\">Koliko zna\u0161a trenutni rekord za plank?<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Primer_plank_vadbe\" title=\"Primer plank vadbe\">Primer plank vadbe<\/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.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank je vaja, ki jo ljubite ali sovra\u017eite. \u010ceprav ve\u010dina ljudi spada v drugo skupino, jo \u0161e vedno vklju\u010dujemo v na\u010drt vadbe. Te neskon\u010dne sekunde peko\u010dih trebu\u0161nih mi\u0161ic in tresenja celotnega telesa so nagrajene z vsemi koristmi, ki jih prina\u0161a. <strong>Vendar pa ne gre le za to, da \u010dim dlje ostanete v polo\u017eaju &#8220;deske&#8221; in pri\u010dakujete six-pack.<\/strong>&nbsp;Ljudje med vadbo plank delajo najrazli\u010dnej\u0161e napake, ki lahko pokvarijo rezultate. V dana\u0161njem \u010dlanku boste izvedeli, katere so te napake in \u0161e veliko ve\u010d.<\/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=\"Kaj_je_plank\"><\/span>Kaj je plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je i<strong>zometri\u010dna vaja, ki temelji na ohranjanju stabilnega polo\u017eaja od nekaj sekund do nekaj minut<\/strong>. Izgleda podobno kot osnovni polo\u017eaj za sklece, le da so podlakti na tleh. Telo je vzporedno s tlemi, noge so iztegnjene, prsti na nogah pa vtisnjeni v podlago. Tako vam podlakti in konice stopal slu\u017eijo kot podlaga, ki vam pomaga v boju proti gravitaciji.<\/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\">Katerim mi\u0161icam je namenjen plank?<\/h3>\n\n\n\n<p>Dejstvo, da so pri planku v prvi vrsti vklju\u010dene trebu\u0161ne mi\u0161ice, verjetno nikogar ne bo presenetilo. Vendar pa so pri tem poleg mi\u0161ic, ki se nahajajo globoko v notranjosti telesa, ciljno usmerjene tudi mi\u0161ice,ki tvorijo <a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" class=\"ek-link\">six-pack<\/a>. To so zlasti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ravne trebu\u0161ne mi\u0161ice<\/strong> (<em>musculus rectus abdominis<\/em>)<\/li>\n\n\n\n<li><strong>pre\u010dna trebu\u0161na mi\u0161ica<\/strong> (<em>musculus transversus abdominis<\/em>)<\/li>\n\n\n\n<li><strong>zunanje po\u0161evne mi\u0161ice<\/strong> (<em>musculus obliquus externus abdominis<\/em>)<\/li>\n\n\n\n<li><strong>notranje po\u0161evne mi\u0161ice<\/strong> (<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>Te mi\u0161ice so osnova jedra in njihova glavna naloga med plankom je, da <strong>ohranjajo hrbtenico v nevtralnem polo\u017eaju (brez upogibanja)<\/strong>. Na ta na\u010din delujete na <strong>globok stabilizacijski sistem hrbtenice<\/strong>, ki vklju\u010duje tudi prepono, mi\u0161ice medeni\u010dnega dna in kratke hrbtne mi\u0161ice v najgloblji plasti vzdol\u017e hrbtenice (musculi multifidi). V polo\u017eaju deske pa so na delu tudi mi\u0161ice rok in zadnjice. Ko vse to se\u0161tejete, dobite odli\u010dno kompleksno vadbo. <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.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg\" alt=\"Kaj je plank?\" class=\"wp-image-432660\" style=\"width:843px;height:563px\" title=\"Kaj je 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=\"Zakaj_izvajati_vajo_plank\"><\/span>Zakaj izvajati vajo plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce tudi po branju o vseh sodelujo\u010dih mi\u0161icah ne poznate odgovora, je to mo\u010dan srednji del telesa, <strong>predvsem pa pravi six-pack<\/strong>! Sam plank vam ne bo pomagal izgubiti veliko trebu\u0161ne ma\u0161\u010dobe, vendar to sploh ni te\u017eava, saj na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\">iz\u010drpen vodi\u010d<\/a> vklju\u010duje tudi plank. Kljub temu pa ima vaja plank \u0161e veliko drugih prednosti, od katerih vas bodo nekatere morda celo presenetile.<\/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. Izvajate jo lahko kjerkoli<\/h3>\n\n\n\n<p>\u010ce \u017eelite izvajati vajo plank, vam ni treba kupiti \u010dlanarine za fitnes ali kak\u0161ne prefinjene opreme. <strong>Vse, kar potrebujete, je va\u0161e telo, prostor na tleh, \u0161\u010depec odlo\u010dnosti in po mo\u017enosti <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\">podlogo za vadbo<\/a> za ve\u010dje udobje<\/strong>. To lahko po\u010dnete doma, na vrtu, v <a href=\"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/\">parku za uli\u010dno vadbo<\/a> ali celo na po\u010ditnicah.<\/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. Primerno za za\u010detnike in napredne \u0161portnike<\/h3>\n\n\n\n<p>\u0160portniki vseh vrst lahko plank vklju\u010dijo v svoj vadbeni na\u010drt.<\/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\u010detniki<\/strong>, ki planka v pravilnem polo\u017eaju ne zmorejo zadr\u017eati niti 10 sekund, jo lahko <strong>varno izvajajo s podporo kolen<\/strong>. \u010cez nekaj \u010dasa, ko bodo v tem polo\u017eaju bolj samozavestni, lahko preidejo na klasi\u010dni plank.<\/li>\n\n\n\n<li>Naslednji korak je podalj\u0161anje \u010dasa.<\/li>\n\n\n\n<li>Napredni \u0161portniki, ki nimajo te\u017eav z vzdr\u017eanjem stabilnega planka ve\u010d kot 30 sekund, lahko poskusijo \u0161e te\u017eje razli\u010dice. Te vklju\u010dujejo na primer <strong>plank z dvigom rok\/nog, plank na ravnote\u017enih <a href=\"https:\/\/gymbeam.si\/fitnes-zoge-podloge-za-ravnotezje\">pripomo\u010dkih<\/a> ali z ute\u017ejo v obliki plo\u0161\u010de na hrbtu<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ta na\u010din lahko te\u017eavnost planka pove\u010dujete skoraj v nedogled in se nenehno izpopolnjujete.<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg\" alt=\"Kak\u0161ne so prednosti vaje plank?\" class=\"wp-image-432675\" style=\"width:843px;height:562px\" title=\"Kak\u0161ne so prednosti vaje 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Izbolj\u0161a dr\u017eo in ravnote\u017eje telesa<\/h3>\n\n\n\n<p>\u010ce redno izvajate plank in s tem krepite jedro, lahko to pozitivno vpliva tudi na va\u0161o dr\u017eo. Mi\u0161ice srednjega dela telesa sodelujejo pri ohranjanju pokon\u010dnega trupa med sedenjem, stojo, hojo in vadbo. <strong>To ni pomembno le z estetskega vidika, temve\u010d tudi z zdravstvenega<\/strong>. Tako se boste izognili bole\u010demu in otrdelemu <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-vas-hrbet\/\">hrbtu<\/a> zaradi sklanjanja, prepre\u010dili pa boste tudi nastanek razli\u010dnih mi\u0161i\u010dnih neravnovesij. Hkrati boste zmanj\u0161ali tveganje za po\u0161kodbe med gibanjem, saj vam bo mo\u010dno jedro pomagalo ohranjati stabilnost telesa in ravnote\u017eje.<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>\u010ce imate bole\u010dine v hrbtu in \u017eelite izvedeti, katere druge stvari jih lahko povzro\u010dajo in kaj lahko storite, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itve, kako se jih znebiti<\/a><\/strong>.<\/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. Krepi jedro in pomaga oblikovati trebu\u0161ne mi\u0161ice<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, pri planku intenzivno sodelujejo mi\u0161ice srednjega dela telesa. Zaradi tega se okrepijo in izbolj\u0161ajo njihove funkcije. Tako boste pridobili mo\u010dno jedro, ki skrbi za ohranjanje zdravega polo\u017eaja hrbtenice in je tudi sredi\u0161\u010de mo\u010di in stabilnosti va\u0161ega telesa. Poleg tega je treba omeniti tudi estetske prednosti mo\u010dnega jedra. <strong>Konec koncev sta \u010dvrst trebuh in definiran trebu\u0161ni predel glavni razlog, zakaj ljudje izvajajo plank<\/strong>. Sama vaja vam ne bo prinesla trebuha kot na naslovnici revije Muscle &amp; Fitness, je pa pomemben del sestavljanke, kako priti do seksi trebu\u0161nih mi\u0161ic. <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>\u010ce sanjate o six-packu in \u017eelite izvedeti, kako ga dose\u010di korak za korakom, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\">Preverjen vodi\u010d za six-pack: Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice<\/a><\/strong>.<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank in six-pack\" class=\"wp-image-432690\" style=\"width:843px;height:563px\" title=\"Plank in 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: 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. Izbolj\u0161a splo\u0161no mo\u010d<\/h3>\n\n\n\n<p>Z rednim izvajanjem planka lahko izbolj\u0161ate tudi druge vaje za mo\u010d. <strong>Mo\u010dno jedro bo pomagalo pri te\u017ekih <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\">po\u010depih<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\">mrtvih dvigih<\/a> in potiskih na klopi<\/strong>. Pri izvajanju ute\u017eenih po\u010depov aktivirano jedro telesa poskrbi, da hrbtenica in medenica ostaneta stabilni. To omogo\u010da tudi u\u010dinkovit prenos sile na okon\u010dine in bolj\u0161i nadzor nad celotnim gibanjem. S pravilno tehniko boste dvignili ve\u010djo te\u017eo brez nevarnosti po\u0161kodb. To je tudi razlog, zakaj dvigovalci ute\u017ei, crossfiterji in drugi \u0161portniki, ki se ukvarjajo z mo\u010djo, v svoj na\u010drt vadbe vklju\u010dujejo plank.<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. S to vajo lahko postanete bolj\u0161i \u0161portnik<\/h3>\n\n\n\n<p>Plank je pomembna vaja, ki lahko koristi vsem \u0161portnikom in ne le tistim, ki dvigujejo ute\u017ei. Predstavljajte si na primer ko\u0161arkarja, ki mora te\u010di, driblati, nato hitro obiti nasprotnega igralca in ga na koncu zabiti ko\u0161. <strong>Brez mo\u010dnega jedra bi ga ta hitra sprememba gibanja lahko stala po\u0161kodbe<\/strong>. Tudi pri teku, udarjanju s teni\u0161kim loparjem ali brcanju \u017eoge jedro skrbi za ohranjanje ravnote\u017eja in u\u010dinkovit prenos mo\u010di tja, kjer je potrebna. To ima najve\u010dji u\u010dinek pri \u0161portih, pri katerih prihaja do hitrih sprememb gibanja. \u010ce igrate ko\u0161arko, nogomet, ragbi ali se ukvarjate z borilnimi ve\u0161\u010dinami, bi morala biti v va\u0161em na\u010drtu vadbe prisotna neka razli\u010dica planka. <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.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"U\u010dinki planka na telesno zmogljivost\" class=\"wp-image-432705\" style=\"width:843px;height:562px\" title=\"U\u010dinki planka na telesno zmogljivost\" 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=\"Ali_obstajajo_kaksna_tveganja_ali_slabosti_glede_izvajanja_planka\"><\/span>Ali obstajajo kak\u0161na tveganja ali slabosti glede izvajanja planka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je na splo\u0161no varna vaja. Vendar pa se je nekateri ljudje morajo izogibati in se o svojem na\u010drtu vadbe posvetovati z zdravnikom ali fizioterapevtom. Mednje spadajo ljudje z boleznimi hrbta, hrbtenice ali drugih delov mi\u0161i\u010dno-skeletnega sistema. Ker gre za izometri\u010dno vadbo, <strong>lahko povzro\u010di tudi hitro zvi\u0161anje krvnega tlaka<\/strong>, kar je nevarno za ljudi z visokim krvnim tlakom in drugimi boleznimi srca in o\u017eilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi se izogibajo planku, ker v tej vaji ne u\u017eivajo. Gotovo, <strong>da minuta dr\u017eanja planka verjetno ni najbolj zabavna<\/strong>, vendar poskusite razmisliti o vseh njengovih prednostih. Takoj bo postal nekoliko bolj znosen. Pri tem lahko pomaga tudi menjavanje razli\u010dnih razli\u010dic in stilov vadbe (HIIT, tabata, kro\u017ena vadba) ter uporaba pripomo\u010dkov. <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=\"Kako_pravilno_izvajati_plank\"><\/span>Kako pravilno izvajati plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako za\u010deti s plankom? \u010ce \u017eelite od plankanja dobiti kar najve\u010d, ne morete brez u\u010denja pravilne tehnike. Priskrbite si <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\">podlogo<\/a> ali <a href=\"https:\/\/gymbeam.si\/uterak-do-fitka-orange-gymbeam.html\">brisa\u010do<\/a>, da boste lahko vadili bolj udobno, in po na\u0161ih navodilih takoj pridite in poskusite. <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. Za\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokleknite na tla in se naslonite naprej na podlakti.<\/li>\n\n\n\n<li>Roke stisnite v pesti ali jih polo\u017eite na podlago. Predlakti lahko polo\u017eite vzporedno z dlanmi ali pa dlani pribli\u017eate, da tvorijo trikotnik.<\/li>\n\n\n\n<li>Glava in vrat sta podalj\u0161ek hrbtenice, ramena potegnite nazaj in stran od u\u0161es, lopatice rahlo zdru\u017eite in potegnite navzdol. Komolci morajo biti v polo\u017eaju pribli\u017eno 45 stopinj glede na telo.<\/li>\n\n\n\n<li>Kolena naj bodo delno pokr\u010dena. Konice stopal pritisnite v podlago.<\/li>\n\n\n\n<li>Aktivirajte jedro in posku\u0161ajte dr\u017eati telo v ravni liniji.<\/li>\n\n\n\n<li>Ne pozabite, da ne smete upogniti hrbta, zlasti ledvenega dela hrbtenice.<\/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. Izvedba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prosto dihajte, dr\u017eite telo napeto in poskusite v tem polo\u017eaju vztrajati nekaj sekund.<\/li>\n\n\n\n<li>Osredoto\u010dite se na komolce in prste na nogah.<\/li>\n\n\n\n<li>Za spremljanje \u010dasa uporabite \u0161portno uro, <a href=\"https:\/\/gymbeam.si\/casovnik-za-vadbo-gymbeam.html\">\u010dasovnik za vadbo<\/a> ali telefon.<\/li>\n\n\n\n<li>Prekinite vadbo v trenutku, ko se boki za\u010dnejo spu\u0161\u010dati proti tlom ali ko ne morete obdr\u017eati stabilnega polo\u017eaja.<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/11-PLANK.gif\" alt=\"Kako pravilno izvajati plank?\" class=\"wp-image-432720\" title=\"Kako pravilno izvajati plank?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_najpogostejse_napake_pri_vaji_plank\"><\/span>Katere so najpogostej\u0161e napake pri vaji plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Upogibanje hrbta<\/strong>: Najpogosteje se boki pogreznejo.<\/li>\n\n\n\n<li><strong>Spu\u0161\u010danje bokov proti tlom ali pretirano dvigovanje medenice navzgor.<\/strong><\/li>\n\n\n\n<li><strong>V krila razprte lopatice<\/strong>: Lopatice morajo ostati na prsih, prostor med njimi pa mora biti zapolnjen.<\/li>\n\n\n\n<li><strong>Nepravilen polo\u017eaj rok<\/strong>: Pazite, da komolcev ne potisnete preve\u010d naprej.<\/li>\n\n\n\n<li><strong>Dihanje<\/strong>: Med vajo se osredoto\u010dite na prosto in redno dihanje.<\/li>\n\n\n\n<li><strong>Nagib glave<\/strong>: Ves \u010das glejte v podlogo, ne pred seboj.<\/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=\"Kako_narediti_vajo_plank_bolj_zahtevno\"><\/span>Kako narediti vajo plank bolj zahtevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko se nau\u010dite osnovnega planka, lahko poskusite zahtevnej\u0161e razli\u010dice.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank z dvigom rok\/nog<\/strong>: Dvignite eno roko ali nogo ali obe nasprotni okon\u010dini hkrati in posku\u0161ajte ohraniti stabilen polo\u017eaj v planku.<\/li>\n\n\n\n<li><strong>Plank z dodatno te\u017eo:<\/strong> Za plank lahko nosite obte\u017eilni jopi\u010d ali pa prosite partnerja, da vam na hrbet polo\u017ei <a href=\"https:\/\/gymbeam.si\/competition-bumper-plate-gymbeam.html\" class=\"ek-link\">ute\u017eno plo\u0161\u010do<\/a>.<\/li>\n\n\n\n<li><strong>Plank na ravnote\u017eni opremi<\/strong>: \u010ce se z rokami ali nogami oprimete <a href=\"https:\/\/gymbeam.si\/fitball-65cm-gymbeam.html\">\u017eoge<\/a> ali kak\u0161nega drugega pripomo\u010dka za <a href=\"https:\/\/gymbeam.si\/ravnotezna-polzoga-half-ball-gymbeam.html\">ravnote\u017eje<\/a>, bo takoj te\u017eje obdr\u017eati ta polo\u017eaj.<\/li>\n\n\n\n<li><strong>Plank s <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\">suspenzijskim sistemom<\/a><\/strong>: V tem primeru lahko noge ali roke obesite na trakove in nato \u010dim dlje zadr\u017eite plank.<\/li>\n\n\n\n<li>\u0160e ve\u010d razli\u010dic deske najdete v <strong><a href=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\">\u010dlanku o razli\u010dnih alternativah klasi\u010dnemu planku<\/a><\/strong>.<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/plank-se-zavazim.gif\" alt=\"Zahtevnej\u0161e razli\u010dice planka\" class=\"wp-image-432735\" title=\"Zahtevnej\u0161e razli\u010dice planka\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_v_nacrtu_treninga\"><\/span>Plank v na\u010drtu treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izvajanje enega plank izziva za drugim verjetno ni najbolj\u0161a ideja na dolgi rok. <strong>Na ta na\u010din lahko preobremenite trebu\u0161ne mi\u0161ice, pa tudi ramena, ki prav tako sodelujejo pri ohranjanju stabilnega polo\u017eaja<\/strong>. Veliko bolj\u0161a ideja je, da to vajo pametno razporedite v svoj <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\">na\u010drt vadbe<\/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 kot del na\u010drta vadbe<\/h3>\n\n\n\n<p>Planka ni treba delati vsak dan, kot vam posku\u0161ajo dopovedati vsi izzivi. Rezultati bodo pri\u0161li tudi, \u010de ga boste v trening vklju\u010dili <strong>2-3-krat na teden<\/strong>. Tako boste imeli dovolj \u010dasa za regeneracijo. Izvajate ga lahko samostojno ali kot del vadbe za trebu\u0161ne mi\u0161ice. Primeren je tudi za kro\u017eno vadbo ali vadbo HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening za trebu\u0161ne mi\u0161ice ni samo trening s plankom. Gre za bolj kompleksen pristop z ve\u010d vajami. Vse boste izvedeli v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\">21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice s telesno te\u017eo<\/a><\/strong>.<\/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. Plank kot samostojna vaja<\/h3>\n\n\n\n<p>Kako dolgo naj izvajamo plank? Poskusite postopoma pove\u010dati svojo vzdr\u017eljivost pri deski. Za\u010dnite na primer s <strong>15 sekundami<\/strong> in vsak teden dodajte \u0161e 10 sekund. Vendar \u010das podalj\u0161ajte le, \u010de vam uspe ohraniti pravilno tehniko. Postopoma lahko pove\u010date tudi \u0161tevilo serij, s <strong>3 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\">Preizkusite svojo vzdr\u017eljivost pri planku<\/h4>\n\n\n\n<p>\u010ce je plank \u017ee redni del va\u0161ega vadbenega na\u010drta, lahko preizkusite test fitnes planka. Trenerji ga pogosto uporabljajo za ugotavljanje ravni mo\u010di, vzdr\u017eljivosti in stabilizacijskih sposobnosti jedra svojih strank. <strong>Test temelji na merjenju najve\u010dje vzdr\u017eljivosti v planku<\/strong>. Merjenje se za\u010dne, ko zavzamete pravilen polo\u017eaj deske, in kon\u010da, ko se va\u0161i boki za\u010dnejo spu\u0161\u010dati proti tlom ali se medenica dvigne. Najbolje je, da za merjenje poskusa prosite nekoga drugega. Na podlagi izmerjenega \u010dasa boste ugotovili svojo trenutno raven. Po dolo\u010denem \u010dasu, na primer po mesecu dni rednega treninga, lahko test ponovite. <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\">Stopnja te\u017eavnosti v plank polo\u017eaju glede na \u010das<\/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\">\u010cas dr\u017eanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Te\u017eavnost<\/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\">Zelo nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 sekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 sekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">Podpovpre\u010dno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 minuti<\/td><td class=\"has-text-align-center\" data-align=\"center\">Povpre\u010dno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2\u20134 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nadpovpre\u010dno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zelo visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izvrstno<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_znasa_trenutni_rekord_za_plank\"><\/span>Koliko zna\u0161a trenutni rekord za plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste \u017ee mislili, da 6 ali ve\u010d minut v planku ni \u010dlove\u0161ko mogo\u010de, boste verjetno presene\u010deni, da so med nami ljudje, ki lahko v tem polo\u017eaju zdr\u017eijo ve\u010d ur. Dober primer je Avstralec <strong>Daniel Scali<\/strong>, ki mu je uspelo v polo\u017eaju plank vztrajati <a href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/9\/longest-plank-record-smashed-with-staggering-new-time-674245\"><strong>9 ur, 30 minut in 1 sekundo<\/strong><\/a>. S tem je postal svetovni rekorder in do aprila 2023 ga \u0161e nih\u010de ni presegel. Daniel je ob\u010dutil \u0161e ve\u010d bole\u010din, kot bi jih ob\u010dutil obi\u010dajen \u010dlovek, saj trpi za kompleksnim regionalnim bole\u010dinskim sindromom, ki povzro\u010da stalne bole\u010dine zlasti v levi roki. To je dokaz, da so meje \u010dlove\u0161kega telesa veliko vi\u0161je, kot se zdi na prvi pogled. <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=\"Primer_plank_vadbe\"><\/span>Primer plank vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navdih za trening lahko \u010drpate neposredno iz na\u0161ega primera. <strong>V njem so 4 vrste planka, tako da lahko celovito usmerite ravne, globoke in po\u0161evne trebu\u0161ne mi\u0161ice<\/strong>. Izmeni\u010dno boste izvajali 30-60-sekundne vadbene intervale s 15-sekundnimi intervali po\u010ditka. Vse to v 2-3 serijah, med katere vklju\u010dite 60-90-sekundni odmor.<\/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 kaj moramo biti pozorni pri izvajanju vaje plank?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri vseh razli\u010dicah <strong>posku\u0161ajte ohraniti \u010dim bolj vzravnano telo<\/strong> in pazite, da ne upogibate hrbta.<\/li>\n\n\n\n<li>Pri <strong>bo\u010dnem planku<\/strong> polo\u017eite spodnji komolec pribli\u017eno pod ramo. Zgornjo roko lahko dr\u017eite dvignjeno ali pa jo polo\u017eite ob strani. Stopala imejte skupaj in se osredoto\u010dite na to, da se boki ne spustijo na tla.<\/li>\n\n\n\n<li>Pri <strong>planku z iztegnjenimi rokami<\/strong> polo\u017eite dlani pod ramena.\n<\/li>\n\n\n\n<li><strong>Pri planku z iztegnjenimi nogami<\/strong> dvignite nogo le do vi\u0161ine, v kateri boste lahko ohranili stabilen polo\u017eaj brez upogibanja spodnjega dela hrbta.<\/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.si\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-843x1124.png\" alt=\"\" class=\"wp-image-475395\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-1.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>\u010ce i\u0161\u010dete ve\u010d navdiha za vadbo trebu\u0161njakov, ga lahko najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\">U\u010dinkovita 6-minutna vadba trebu\u0161njakov na domu<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010ce se \u017eelite osredoto\u010diti na spodnji del trebuha, so v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\">Spodnje trebu\u0161ne mi\u0161ice: 13 najbolj\u0161ih vaj s telesno te\u017eo na voljo u\u010dinkovite vaje<\/a><\/strong>.<\/li>\n\n\n\n<li>Za ve\u010d nasvetov o tem, kako izgubiti trebu\u0161no ma\u0161\u010dobo, si oglejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\">9 nasvetov za izoblikovan 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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je <strong>kompleksna vaja, ki vam lahko pomaga na poti do oblikovanega in funkcionalnega telesa<\/strong>. Z njo boste okrepili mi\u0161ice sredine telesa, tudi globoke. Rezultat so \u010dvrstej\u0161i trebu\u0161ni mi\u0161ice, bolj\u0161a dr\u017ea, ve\u010dja stabilnost pri stoji in gibanju ter pozitiven u\u010dinek na mo\u010d in \u0161portno zmogljivost. Vendar pa ne morete pri\u010dakovati, da vam bo v 30 dneh pomagal do popolnega telesa na pla\u017ei. Vsekakor pa se je vredno nau\u010diti, kako ga pravilno izvajati, in ga dodati v svoj na\u010drt vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in ste iz njega dobili nekaj nasvetov za usposabljanje, ga delite s prijatelji. Zagotovo bi tudi oni radi izvedeli za vse prednosti in pravilno tehniko vaje plank.<\/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>I\u0161\u010dete motivacijo za redno izvajanje &#8220;plank&#8221; vaj? Kaj pravite na napete trebu\u0161ne mi\u0161ice, \u010dvrsto telenso jedro in bolj\u0161o telesno zmogljivost? V dana\u0161njem \u010dlanku bodo podana navodila za pravilno izvajanje vaje plank ter dejanski primer vadbe.<\/p>\n","protected":false},"author":129,"featured_media":432641,"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":[119],"tags":[7083,6315,7485,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-434891","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-plank-sl","9":"tag-trebusne-misice","10":"tag-trening-sl","11":"tag-vaje-z-lastno-tezo","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako lahko vaja plank spremeni va\u0161e telo? 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