{"id":477788,"date":"2023-06-26T13:40:46","date_gmt":"2023-06-26T11:40:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=477788"},"modified":"2024-05-27T10:35:43","modified_gmt":"2024-05-27T08:35:43","slug":"ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/","title":{"rendered":"Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103"},"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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Ce_este_plank\" title=\"Ce este plank?\">Ce este 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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#De_ce_sa_efectuati_exercitiul_plank\" title=\"De ce s\u0103 efectua\u021bi exerci\u021biul plank?\">De ce s\u0103 efectua\u021bi exerci\u021biul 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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Exista_riscuri_sau_dezavantaje_ale_exercitiului_plank\" title=\"Exist\u0103 riscuri sau dezavantaje ale exerci\u021biului plank?\">Exist\u0103 riscuri sau dezavantaje ale exerci\u021biului plank?<\/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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Cum_se_executa_plank_corect\" title=\"Cum se execut\u0103 plank corect\">Cum se execut\u0103 plank corect<\/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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Care_sunt_cele_mai_frecvente_greseli_in_exercitiul_plank\" title=\"Care sunt cele mai frecvente gre\u0219eli \u00een exerci\u021biul plank?\">Care sunt cele mai frecvente gre\u0219eli \u00een exerci\u021biul 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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Cum_sa_faceti_plank_mai_solicitant\" title=\"Cum s\u0103 face\u021bi plank mai solicitant?\">Cum s\u0103 face\u021bi plank mai solicitant?<\/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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Plank_intr-un_plan_de_antrenament\" title=\"Plank \u00eentr-un plan de antrenament\">Plank \u00eentr-un plan de antrenament<\/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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Care_este_recordul_actual_pentru_plank\" title=\"Care este recordul actual pentru plank?\">Care este recordul actual pentru 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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Exemplu_de_antrenament_plank\" title=\"Exemplu de antrenament plank\">Exemplu de antrenament plank<\/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.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank este un exerci\u021biu care fie v\u0103 place, fie \u00eel detesta\u021bi. De\u0219i majoritatea oamenilor apar\u021bin celui de-al doilea grup, \u00eel putem totu\u0219i include \u00een planul de antrenament. Toate acele secunde nesf\u00e2r\u0219ite de abdomen \u00een fl\u0103c\u0103ri \u0219i de tremurat al \u00eentregului corp sunt recompensate cu toate beneficiile pe care le ofer\u0103. <strong>Totu\u0219i, nu este vorba numai despre a men\u021bine pozi\u021bia plank c\u00e2t mai mult posibil \u0219i s\u0103 v\u0103 a\u0219tepta\u021bi la un abdomen six-pack. <\/strong>\u00cen timpul exerci\u021biului plank oamenii fac tot felul de gre\u0219eli care pot distruge rezultatul. Articolul de ast\u0103zi v\u0103 va spune care sunt acestea \u0219i multe altele.<\/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=\"Ce_este_plank\"><\/span>Ce este plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank este <strong>un exerci\u021biu izometric bazat pe men\u021binerea unei pozi\u021bii stabile timp de mai multe secunde sau minute. <\/strong>Este destul de asem\u0103n\u0103toare cu pozi\u021bia de baz\u0103 pentru flot\u0103ri, cu excep\u021bia faptului c\u0103 antebra\u021bele sunt \u00eentinse pe sol. Corpul este paralel cu solul, picioarele sunt \u00eentinse, iar cu degetele ap\u0103sa\u021bi \u00een saltea. Astfel, antebra\u021bele \u0219i v\u00e2rfurile picioarelor servesc ca baz\u0103 pentru a v\u0103 ajuta s\u0103 lupta\u021bi \u00eempotriva gravit\u0103\u021bii.<\/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\">Ce mu\u0219chi sunt viza\u021bi de plank?<\/h3>\n\n\n\n<p>Probabil faptul c\u0103 \u00een special mu\u0219chii abdominali sunt implica\u021bi \u00een timpul exerci\u021biului plank nu va surprinde pe nimeni. Totu\u0219i, vizeaz\u0103 mu\u0219chii abdominali <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=428353\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">six-pack<\/a> \u00eempreun\u0103 cu mu\u0219chii afla\u021bi \u00een interior. Mai exact, ace\u0219tia sunt:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>mu\u0219chii drep\u021bi abdominali <\/b><i><span style=\"font-weight: 400\">(musculus rectus abdominis)<\/span><\/i><\/li>\n\n\n\n<li><b>mu\u0219chiul transvers abdominal <\/b><i><span style=\"font-weight: 400\">(musculus transversus abdominis)<\/span><\/i><\/li>\n\n\n\n<li><b>mu\u0219chii oblici externi <\/b><i><span style=\"font-weight: 400\">(musculus obliquus externus abdominis)<\/span><\/i><\/li>\n\n\n\n<li><b>mu\u0219chii oblici interni <\/b><i><span style=\"font-weight: 400\">(musculus obliquus internus abdominis)<\/span><\/i><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ace\u0219ti mu\u0219chi sunt baza centrului, iar principala lor sarcin\u0103 \u00een timpul exerci\u021biului plank este <\/span><b>s\u0103 men\u021bin\u0103 coloana vertebral\u0103 \u00eentr-o pozi\u021bie neutr\u0103 (f\u0103r\u0103 arcuire). <\/b><span style=\"font-weight: 400\">Astfel, lucra\u021bi <\/span><b>sistemul profund de stabilizare a coloanei vertebrale,<\/b><span style=\"font-weight: 400\"> care include \u0219i diafragma, mu\u0219chii pelvici \u0219i mu\u0219chii scur\u021bi ai spatelui din cel mai profund strat al coloanei vertebrale <\/span><i><span style=\"font-weight: 400\">(musculi multifidi)<\/span><\/i><span style=\"font-weight: 400\">. Totu\u0219i, \u00een pozi\u021bia plank, \u0219i mu\u0219chii bra\u021belor \u0219i feselor sunt antrena\u021bi. Una peste alta, ob\u021bine\u021bi un exerci\u021biu complex excelent<\/span>. <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=\"Ce este plank?\" class=\"wp-image-432660\" style=\"width:843px;height:563px\" title=\"Ce este 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=\"De_ce_sa_efectuati_exercitiul_plank\"><\/span>De ce s\u0103 efectua\u021bi exerci\u021biul plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103, chiar \u0219i dup\u0103 ce citi\u021bi totul despre mu\u0219chii implica\u021bi, nu \u0219ti\u021bi r\u0103spunsul, acesta este <strong>un centru puternic \u0219i, mai ales, un abdomen six-pack adecvat! <\/strong>Doar exerci\u021biul plank nu v\u0103 va ajuta s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103, dar asta nu este deloc o problem\u0103, deoarece <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ghidul nostru complex<\/a> include \u0219i plank. F\u0103r\u0103 \u00eendoial\u0103, exist\u0103 multe beneficii ale exerci\u021biului plank, dintre care unele chiar v-ar putea surprinde.<\/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. \u00cel pute\u021bi face oriunde<\/h3>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 face\u021bi exerci\u021biul plank, nu trebuie s\u0103 cump\u0103ra\u021bi un abonament la sal\u0103 sau un echipament sofisticat. <strong>Tot ce v\u0103 trebuie este propriul corp, un loc la sol, pu\u021bin\u0103 determinare \u0219i probabil <\/strong><a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o saltea de antrenament<\/strong><\/a><strong>&nbsp;<\/strong>pentru un confort sporit. \u00cel pute\u021bi face acas\u0103, \u00een gr\u0103din\u0103, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eentr-un parc de antrenament de pe strad\u0103<\/a> sau chiar \u0219i atunci c\u00e2nd sunte\u021bi \u00een vacan\u021b\u0103.<\/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. Potrivit pentru sportivii \u00eencep\u0103tori \u0219i profesioni\u0219ti<\/h3>\n\n\n\n<p>Sportivii de orice fel pot include exerci\u021biul plank \u00een planul lor de antrenament.<\/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><b>\u00cencep\u0103torii <\/b>care nu pot men\u021bine plank \u00een pozi\u021bia corect\u0103 nici m\u0103car 10 secunde <strong>\u00eel pot face \u00een siguran\u021b\u0103 folosind genunchii. <\/strong>Dup\u0103 un timp, c\u00e2nd au mai mult\u0103 \u00eencredere \u00een aceast\u0103 pozi\u021bie, pot trece la plank clasic.<\/li>\n\n\n\n<li>Urm\u0103torul pas \u00eel reprezint\u0103 extinderea timpului.<\/li>\n\n\n\n<li>Sportivii profesioni\u0219ti care nu au nicio problem\u0103 \u00een a men\u021bine pozi\u021bia plank timp de mai mult de 30 secunde pot \u00eencerca variante mai dificile. Acestea includ, de exemplu,<strong> plank cu ridicarea bra\u021bului\/piciorului, plank pe <\/strong><a href=\"https:\/\/gymbeam.ro\/mingi-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>accesorii pentru echilibru<\/strong><\/a> sau <strong>cu o greutate <\/strong>sub forma <a href=\"https:\/\/gymbeam.ro\/mingi-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unei pl\u0103ci<\/a> pe spate.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel, pute\u021bi m\u0103ri dificultatea exerci\u021biului plank aproape la nesf\u00e2r\u0219it \u0219i v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi \u00een mod constant.<\/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=\"Care sunt beneficiile exerci\u021biului plank?\" class=\"wp-image-432675\" style=\"width:843px;height:562px\" title=\"Care sunt beneficiile exerci\u021biului 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. \u00cembun\u0103t\u0103\u021be\u0219te postura \u0219i echilibrul<\/h3>\n\n\n\n<p>Dac\u0103 face\u021bi exerci\u021biul plank \u00een mod regulat \u0219i v\u0103 \u00eent\u0103ri\u021bi centrul, poate avea un efect pozitiv \u0219i asupra posturii. Mu\u0219chii de la mijlocul corpului sunt implica\u021bi \u00een men\u021binerea unui trunchi drept atunci c\u00e2nd sta\u021bi jos, \u00een picioare, c\u00e2nd merge\u021bi \u0219i c\u00e2nd v\u0103 antrena\u021bi. <strong>Acest lucru este important nu numai din punct de vedere estetic, ci \u0219i din punctul de vedere al s\u0103n\u0103t\u0103\u021bii. <\/strong>V\u0103 va ajuta s\u0103 evita\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">un spate dureros \u0219i rigid<\/a><strong>&nbsp;<\/strong>de la aplecat \u0219i ve\u021bi preveni \u0219i apari\u021bia mai multor dezechilibre musculare. \u00cen acela\u0219i timp, ve\u021bi reduce riscul de accidentare \u00een timpul mi\u0219c\u0103rii, deoarece un centru puternic v\u0103 va ajuta s\u0103 men\u021bine\u021bi stabilitatea \u0219i echilibrul corpului.<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>Dac\u0103 suferi\u021bi de dureri de spate \u0219i dori\u021bi s\u0103 \u0219ti\u021bi ce altceva ar putea s\u0103 le provoace \u0219i ce s\u0103 face\u021bi \u00een acest caz, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103.<\/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. \u00cent\u0103re\u0219te centrul \u0219i ajut\u0103 la definirea abdomenului<\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, mu\u0219chii sec\u021biunii mediane a corpului sunt implica\u021bi \u00een mod intens \u00een plank. Acest lucru duce la \u00eent\u0103rirea \u0219i \u00eembun\u0103t\u0103\u021birea func\u021biei acestora. Acest lucru v\u0103 va ajuta s\u0103 ob\u021bine\u021bi un centru puternic, care are grij\u0103 de men\u021binerea unei pozi\u021bii s\u0103n\u0103toase a coloanei vertebrale \u0219i este \u0219i centrul for\u021bei \u0219i stabilit\u0103\u021bii corpului. \u00cen plus, ar trebui men\u021bionate \u0219i beneficiile estetice ale unui centru puternic. <strong>P\u00e2n\u0103 la urm\u0103, un abdomen ferm \u0219i definit reprezint\u0103 principalul motiv pentru care oamenii fac exerci\u021bii plank. <\/strong>Exerci\u021biul \u00een sine nu v\u0103 va ajuta s\u0103 ob\u021bine\u021bi un abdomen precum cel de pe coperta revistei Muscle &amp; Fitness, dar este o parte important\u0103 a puzzle-ului privind ob\u021binerea unui abdomen ar\u0103tos. <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>Dac\u0103 visa\u021bi la un abdomen six-pack \u0219i vre\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103-l ob\u021bine\u021bi pas cu pas, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ghid pentru un abdomen cu six-pack: Diet\u0103 \u0219i rutin\u0103 de antrenament pentru un abdomen sculptat.<\/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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank \u0219i abdomenul six-pack\" class=\"wp-image-432690\" style=\"width:843px;height:563px\" title=\"Plank \u0219i abdomenul 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. \u00cembun\u0103t\u0103\u021be\u0219te for\u021ba \u00een general<\/h3>\n\n\n\n<p>Dac\u0103 face\u021bi plank \u00een mod regulat, v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i \u00een alte exerci\u021bii de for\u021b\u0103. <strong>Un centru puternic v\u0103 va ajuta \u00een timpul <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>genuflexiunilor<\/strong><\/a> <strong>cu greut\u0103\u021bi,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/indreptari-ce-greseli-faceti-cel-mai-des-si-cum-sa-le-evitati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u00eendrept\u0103rilor<\/strong><\/a><strong> \u0219i \u00eempinsului la piept. <\/strong>C\u00e2nd face\u021bi genuflexiuni cu greut\u0103\u021bi, centrul activat al corpului asigur\u0103 men\u021binerea stabilit\u0103\u021bii coloanei vertebrale \u0219i pelvisului. Acest lucru permite \u0219i transmiterea eficient\u0103 a for\u021bei la membre \u0219i un control mai bun al \u00eentregii mi\u0219c\u0103rii. Cu o tehnic\u0103 corect\u0103, ve\u021bi ridica greut\u0103\u021bi mai mari f\u0103r\u0103 risc de accidentare. Acesta este \u0219i motivul pentru care halterofilii, crossfitterii \u0219i al\u021bi sportivi de for\u021b\u0103 includ plank \u00een planul lor de antrenament.<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. V\u0103 poate face un sportiv mai bun<\/h3>\n\n\n\n<p>Plank este un exerci\u021biu important care poate aduce beneficii tuturor sportivilor \u0219i nu doar celor care ridic\u0103 greut\u0103\u021bi. Imagina\u021bi-v\u0103, de exemplu, un juc\u0103tor de baschet care trebuie s\u0103 alerge, s\u0103 dribleze, apoi s\u0103 fac\u0103 o mi\u0219care rapid\u0103 \u00een jurul adversarului \u0219i s\u0103 \u00eencheie cu un slam dunk. <strong>F\u0103r\u0103 un centru puternic, acea schimbare rapid\u0103 a mi\u0219c\u0103rilor ar putea duce la o accidentare. <\/strong>Chiar \u0219i \u00een timpul alergatului, lovirii unei mingi cu o rachet\u0103 de tenis sau lovirea unei mingii, are grij\u0103 de men\u021binerea echilibrului \u0219i de transferul eficient al puterii acolo unde este necesar. Acesta are cel mai mare efect asupra sporturilor \u00een care exist\u0103 o schimbare rapid\u0103 a mi\u0219c\u0103rii. Dac\u0103 juca\u021bi baschet, fotbal, rugby sau practica\u021bi arte mar\u021biale, unele varia\u021bii ale&nbsp; exerci\u021biului plank ar trebui s\u0103 fie prezente \u00een planul de antrenament. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"Efectele exerci\u021biului plank asupra performan\u021bei sportive\" class=\"wp-image-432705\" title=\"Efectele exerci\u021biului plank asupra performan\u021bei sportive\" 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=\"Exista_riscuri_sau_dezavantaje_ale_exercitiului_plank\"><\/span>Exist\u0103 riscuri sau dezavantaje ale exerci\u021biului plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, plank este un exerci\u021biu sigur. Cu toate acestea, exist\u0103 persoane care ar trebui s\u0103-l evite, iar planul de antrenament ar trebui s\u0103 fie conceput \u00eempreun\u0103 cu medicul sau fizioterapeutul. Acestea includ persoanele cu probleme ale spatelui, ale coloanei sau ale altor p\u0103r\u021bi ale sistemului musculo-scheletic. De asemenea, deoarece este un exerci\u021biu izometric, poate <strong>provoca o cre\u0219tere rapid\u0103 a presiunii sanguine,<\/strong> lucru periculos pentru persoanele care sufer\u0103 de hipertensiune arterial\u0103 \u0219i de alte boli ale inimii \u0219i vaselor sanguine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi oameni evit\u0103 exerci\u021biul plank deoarece nu le place. Desigur, <strong>men\u021binerea pozi\u021biei plank timp de un minut probabil nu este cel mai distractiv lucru,<\/strong> dar \u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi la toate beneficiile sale. Ar trebui s\u0103 devin\u0103 imediat mai suportabil\u0103. De asemenea, alternarea \u00eentre diferite variante \u0219i stiluri de antrenament (HIIT, Tabata, antrenament de circuit) \u0219i folosire de accesorii poate fi de ajutor. <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=\"Cum_se_executa_plank_corect\"><\/span>Cum se execut\u0103 plank corect<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi planking? Dac\u0103 dori\u021bi s\u0103 beneficia\u021bi la maximum de plank, nu pute\u021bi face asta f\u0103r\u0103 a \u00eenv\u0103\u021ba tehnica adecvat\u0103. Lua\u021bi <a href=\"https:\/\/gymbeam.ro\/covoras-pliabil-pentru-fitness-yoga-mat-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o saltea<\/a> sau <a href=\"http:\/\/75211\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un prosop<\/a> astfel \u00eenc\u00e2t s\u0103 v\u0103 antrena\u021bi mai confortabil \u0219i haide s\u0103-l \u00eencerca\u021bi imediat conform instruc\u021biunilor noastre. <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. Pozi\u021bia ini\u021bial\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cengenunchea\u021bi pe podea \u0219i apleca\u021bi-v\u0103 \u00een fa\u021b\u0103 pe antebra\u021be.<\/li>\n\n\n\n<li>\u021aine\u021bi m\u00e2inile str\u00e2nse \u00een pumn sau a\u0219eza\u021bi palmele \u00eentinse pe saltea. Pute\u021bi a\u0219eza antebra\u021bele paralele cu m\u00e2inile sau mi\u0219ca palmele astfel \u00eenc\u00e2t s\u0103 forma\u021bi un triunghi.<\/li>\n\n\n\n<li>Capul \u0219i g\u00e2tul sunt o extindere a coloanei vertebrale, trage\u021bi umerii spre spate \u0219i departe de urechi, uni\u021bi u\u0219or omopla\u021bii \u0219i l\u0103sa\u021bi-i \u00een jos. Coatele ar trebui s\u0103 se afla la aproximativ 45 de grade de corp.<\/li>\n\n\n\n<li>\u021aine\u021bi genunchii \u00eendoi\u021bi par\u021bial. Ap\u0103sa\u021bi v\u00e2rfurile picioarelor \u00een saltea.<\/li>\n\n\n\n<li>Activa\u021bi centrul \u0219i \u00eencerca\u021bi s\u0103 \u021bine\u021bi corpul \u00eentr-o linie dreapt\u0103.<\/li>\n\n\n\n<li>Re\u021bine\u021bi s\u0103 nu \u00eendoi\u021bi spatele, \u00een special coloana lombar\u0103.<\/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. Executare<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Respira\u021bi liber, \u021bine\u021bi corpul \u00eencordat \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde.<\/li>\n\n\n\n<li>Concentra\u021bi-v\u0103 pe coate \u0219i pe degetele de la picioare.<\/li>\n\n\n\n<li>Folosi\u021bi fie un ceas sport, un <a href=\"https:\/\/gymbeam.ro\/cronometru-pentru-antrenament-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cronometru de antrenament<\/a> sau telefonul pentru a v\u0103 urm\u0103ri timpul.<\/li>\n\n\n\n<li>Lua\u021bi o pauz\u0103 \u00een momentul \u00een care \u0219oldurile \u00eencep s\u0103 coboare spre podea sau nu pute\u021bi men\u021bine o pozi\u021bie stabil\u0103.<\/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=\"Cum se execut\u0103 plank corect?\" class=\"wp-image-432720\" title=\"Cum se execut\u0103 plank corect?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cele_mai_frecvente_greseli_in_exercitiul_plank\"><\/span>Care sunt cele mai frecvente gre\u0219eli \u00een exerci\u021biul plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arcuirea spatelui:<\/strong> Cel mai des \u0219oldurile \u00eencep s\u0103 coboare.<\/li>\n\n\n\n<li><strong>C\u0103derea \u0219oldurilor spre sol sau ridicarea excesiv\u0103 a pelvisului.<\/strong><\/li>\n\n\n\n<li><strong>Omopla\u021bi ridica\u021bi:<\/strong> Omopla\u021bii ar trebui s\u0103 r\u0103m\u00e2n\u0103 la nivelul pieptului, iar spa\u021biul dintre ei s\u0103 fie plin.<\/li>\n\n\n\n<li><strong>Pozi\u021bionare incorect\u0103 a bra\u021belor:<\/strong> Ave\u021bi grij\u0103 s\u0103 nu \u00eempinge\u021bi coatele \u00eenainte prea mult.<\/li>\n\n\n\n<li><strong>Respira\u021bie:<\/strong> Concentra\u021bi-v\u0103 pe respiratul liber regulat \u00een timpul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Cap \u00eenclinat:<\/strong> Privi\u021bi spre saltea tot timpul, nu \u00een fa\u021ba voastr\u0103.<\/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=\"Cum_sa_faceti_plank_mai_solicitant\"><\/span>Cum s\u0103 face\u021bi plank mai solicitant?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce \u00eenv\u0103\u021ba\u021bi exerci\u021biul plank de baz\u0103, pute\u021bi \u00eencerca variante mai solicitante.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank cu bra\u021b\/picior ridicat:<\/strong> Ridica\u021bi un bra\u021b sau un picior sau membrele opuse \u00een acela\u0219i timp \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o pozi\u021bie plank stabil\u0103.<\/li>\n\n\n\n<li><strong>Plank cu greut\u0103\u021bi:<\/strong> Pute\u021bi purta o vest\u0103 cu greut\u0103\u021bi pentru plank sau cere\u021bi partenerului s\u0103 v\u0103 pun\u0103 <a href=\"https:\/\/gymbeam.ro\/greutate-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un disc bumper <\/a>pe spate.<\/li>\n\n\n\n<li><strong>Plank la aparat de echilibru:<\/strong> Dac\u0103 a\u0219eza\u021bi m\u00e2inile sau picioarele pe <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o minge fitness<\/a> sau <a href=\"https:\/\/gymbeam.ro\/minge-pentru-echilibru-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o minge pentru echilibru<\/a>, va deveni imediat mai dificil s\u0103 men\u021bine\u021bi pozi\u021bia.<\/li>\n\n\n\n<li><strong>Plank cu <\/strong><a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>un sistem de antrenament tip suspensie<\/strong><\/a><strong>:<\/strong> Pute\u021bi ag\u0103\u021ba picioarele sau m\u00e2inile cu curele \u0219i s\u0103 men\u021bine\u021bi pozi\u021bia plank c\u00e2t mai mult posibil.<\/li>\n\n\n\n<li>Pute\u021bi g\u0103si \u0219i mai multe variante ale exerci\u021biului plank \u00een articolul axat pe <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>alternative diferite la clasicul plank.<\/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=\"Variante mai solicitante ale exerci\u021biului plank\" class=\"wp-image-432735\" title=\"Variante mai solicitante ale exerci\u021biului plank\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_intr-un_plan_de_antrenament\"><\/span>Plank \u00eentr-un plan de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil, pe termen lung, nu este cea mai bun\u0103 idee s\u0103 face\u021bi o provocare plank dup\u0103 alta. <strong>\u00cen acest fel pute\u021bi suprasolicita mu\u0219chii abdominali, precum \u0219i umerii,<\/strong> care sunt implica\u021bi \u0219i ei \u00een men\u021binerea unei pozi\u021bii stabile. Ar fi o idee mult mai bun\u0103 s\u0103 include\u021bi acest exerci\u021biu \u00een mod \u00een\u021belept \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">planul de antrenament.<\/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 ca parte dintr-un plan de antrenament<\/h3>\n\n\n\n<p>Nu este necesar s\u0103 face\u021bi plank \u00een fiecare zi, cum \u00eencearc\u0103 s\u0103 v\u0103 spun\u0103 toate provoc\u0103rile. Rezultatele vor ap\u0103rea chiar dac\u0103 \u00eel include\u021bi \u00een antrenament de <strong>2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103. <\/strong>Astfel ve\u021bi avea suficient timp pentru regenerare. \u00cel pute\u021bi face singur sau ca parte dintr-un antrenament pentru abdomen. Este potrivit \u0219i pentru antrenament de circuit sau pentru HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul pentru abdomen nu este numai despre plank. Este despre o abordare mai complex\u0103 cu mai multe exerci\u021bii. Ve\u021bi afla totul din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>21 cele mai bune exerci\u021bii pentru abdomen cu propria greutate.<\/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. Plank ca exerci\u021biu separat<\/h3>\n\n\n\n<p>C\u00e2t timp trebuie s\u0103 men\u021bine\u021bi pozi\u021bia plank? \u00cencerca\u021bi s\u0103 cre\u0219te\u021bi treptat rezisten\u021ba \u00een plank. \u00cencepe\u021bi cu, de exemplu, <strong>15 secunde<\/strong> \u0219i ad\u0103uga\u021bi 10 \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. Totu\u0219i, cre\u0219te\u021bi timpul doar dac\u0103 reu\u0219i\u021bi s\u0103 men\u021bine\u021bi pozi\u021bia corect\u0103. De asemenea, pute\u021bi cre\u0219te treptat num\u0103rul de seturi, <strong>de la 3 la 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\">Testa\u021bi rezisten\u021ba la plank<\/h4>\n\n\n\n<p>Dac\u0103 plank face deja parte \u00een mod regulat din planul de antrenament, pute\u021bi \u00eencerca <strong>testul fitness plank. <\/strong>De multe ori este folosit de antrenori pentru a determina nivelul de for\u021b\u0103, rezisten\u021b\u0103 \u0219i abilit\u0103\u021bile de stabilizare a centrului ale clien\u021bilor lor. Acest test se bazeaz\u0103 pe <strong>m\u0103surarea rezisten\u021bei maxime \u00een plank. <\/strong>M\u0103surarea \u00eencepe c\u00e2nd ajunge\u021bi \u00een pozi\u021bia plank corect\u0103 \u0219i se \u00eencheie c\u00e2nd \u0219oldurile \u00eencep s\u0103 coboare spre podea sau pelvisul se ridic\u0103. Ideal, ruga\u021bi pe cineva s\u0103 m\u0103soare pentru voi. \u00cen baza timpului rezultat, ve\u021bi afla nivelul actual. Dup\u0103 o perioad\u0103, de exemplu dup\u0103 o lun\u0103 de antrenament regulat, pute\u021bi face testul din nou. <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\">Nivel de dificultate al plank \u00een func\u021bie de timp<\/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\">Timp de men\u021binere<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dificultate<\/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\">Foarte redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15-30 secunde<\/td><td class=\"has-text-align-center\" data-align=\"center\">Redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 secunde<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sub medie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1-2 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Medie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2-4 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Peste medie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Foarte ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Excelent\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_recordul_actual_pentru_plank\"><\/span>Care este recordul actual pentru plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 deja credea\u021bi c\u0103 6 sau mai multe minute de plank nu este posibil din punct de vedere uman, probabil ve\u021bi fi surprin\u0219i s\u0103 afla\u021bi c\u0103 exist\u0103 oameni care pot rezista c\u00e2teva ore \u00een aceast\u0103 pozi\u021bie. Un bun exemplu este <strong>australianul Daniel Scali, care a reu\u0219it s\u0103 men\u021bin\u0103 pozi\u021bia plank timp de <\/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 ore 30 minute \u0219i 1 secund\u0103<\/strong><\/a><strong>. <\/strong>Acest lucru l-a f\u0103cut de\u021bin\u0103torul recordului mondial, iar din aprilie 2023, nimeni nu l-a dep\u0103\u0219it. Daniel a sim\u021bit chiar mai mult\u0103 durere dec\u00e2t o persoan\u0103 obi\u0219nuit\u0103, deoarece sufer\u0103 de sindromul de durere regional\u0103 complex\u0103, care provoac\u0103 o durere constant\u0103 mai ales \u00een bra\u021bul s\u0103u st\u00e2ng. Este dovada c\u0103 limitele corpului uman sunt mult mai mari dec\u00e2t se poate vedea cu ochiul liber. <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=\"Exemplu_de_antrenament_plank\"><\/span>Exemplu de antrenament plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 pute\u021bi inspira pentru antrenament direct din exemplul nostru. <strong>Sunt 4 tipuri de plank \u00een el, astfel \u00eenc\u00e2t s\u0103 pute\u021bi viza complet mu\u0219chii abdominali drep\u021bi, profunzi \u0219i oblici. <\/strong>Ve\u021bi alterna intervale de antrenament de 30-60 secunde cu intervale de odihn\u0103 de 15 secunde. Toate acestea \u00een 2\u20133 seturi, \u00eentre care include\u021bi o pauz\u0103 de 60-90 secunde.<\/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\">La ce s\u0103 fi\u021bi aten\u021bi \u00eentr-un antrenament plank?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen cazul tuturor variantelor, <strong>\u00eencerca\u021bi s\u0103 men\u021bine\u021bi corpul c\u00e2t mai drept posibil <\/strong>\u0219i ave\u021bi grij\u0103 s\u0103 nu \u00eendoi\u021bi spatele.<\/li>\n\n\n\n<li><strong>Pentru un plank lateral,<\/strong> a\u0219eza\u021bi cotul inferior aproximativ sub um\u0103r. Pute\u021bi \u021bine bra\u021bul superior sus sau \u00eel pute\u021bi \u021bine \u00eentr-o parte. \u021aine\u021bi picioarele lipite \u0219i concentra\u021bi-v\u0103 s\u0103 nu permite\u021bi cobor\u00e2rea \u0219oldurilor la sol.<\/li>\n\n\n\n<li><strong>\u00cen cazul exerci\u021biului plank cu bra\u021bul \u00eentins,<\/strong> a\u0219eza\u021bi palmele sub umeri.<\/li>\n\n\n\n<li><strong>\u00cen cazul exerci\u021biului plank cu extinderea piciorului,<\/strong> ridica\u021bi piciorul doar la \u00een\u0103l\u021bimea la care ve\u021bi putea men\u021bine o pozi\u021bie stabil\u0103 f\u0103r\u0103 a \u00eendoi partea inferioar\u0103 a spatelui.<\/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-843x1124.jpg\" alt=\"\" class=\"wp-image-434333\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink.jpg 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>Dac\u0103 sunte\u021bi \u00een c\u0103utare de mai mult\u0103 inspira\u021bie pentru antrenamentul pentru abdomen, o pute\u021bi g\u0103si \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-eficient-de-6-minute-la-domiciliu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Antrenament eficient de 6 minute pentru abdomen realizat acas\u0103.<\/strong><\/a><\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi pe partea inferioar\u0103 a abdomenului g\u0103si\u021bi exerci\u021bii eficiente \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=383086\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Abdomenul inferior: 13 cele mai bune exerci\u021bii cu propria greutate.<\/strong><\/a><\/li>\n\n\n\n<li>Pentru mai multe sfaturi pentru a sc\u0103pa de gr\u0103simea abdominal\u0103, consulta\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/9-sfaturi-pentru-un-abdomen-six-pack-tonifiat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 sfaturi pentru un abdomen six-pack tonifiat.<\/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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank este un exerci\u021biu complex care <strong>v\u0103 poate ajuta \u00een c\u0103l\u0103toria spre un corp tonifiat \u0219i func\u021bional. <\/strong>Va \u00eent\u0103ri mu\u0219chii din partea de mijloc a corpului, chiar \u0219i pe cei profunzi. Rezultatul este un abdomen mai ferm, o postur\u0103 mai bun\u0103, o stabilitate mai mare c\u00e2nd sta\u021bi \u00een picioare \u0219i v\u0103 mi\u0219ca\u021bi, precum \u0219i un efect pozitiv asupra for\u021bei \u0219i performan\u021bei sportive. Totu\u0219i, nu v\u0103 pute\u021bi a\u0219tepta s\u0103 v\u0103 ajute s\u0103 ob\u021bine\u021bi un corp perfect pentru plaj\u0103 \u00een 30 de zile. \u00cen orice caz, merit\u0103 s\u0103 \u00eenv\u0103\u021ba\u021bi cum se execut\u0103 corect \u0219i s\u0103-l ad\u0103uga\u021bi \u00een planul de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul \u0219i a\u021bi ob\u021binut c\u00e2teva sfaturi de antrenament din el, distribui\u021bi-l prietenilor. Cu siguran\u021b\u0103 \u0219i lor le-ar pl\u0103cea s\u0103 afle despre toate beneficiile \u0219i despre tehnica corect\u0103 a exerci\u021biului 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>Sunte\u021bi \u00een c\u0103utare de motiva\u021bie pentru a face exerci\u021bii plank \u00een mod regulat? Ce a\u021bi spune de abdomen tonifiat, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103? Articolul v\u0103 va oferi instruc\u021biuni despre cum se execut\u0103 corect exerci\u021biul plank \u00eempreun\u0103 cu un exemplu de sesiune de antrenament plank.<\/p>\n","protected":false},"author":129,"featured_media":432638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,7484,6446,7082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-477788","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii-cu-propria-greutate","11":"tag-plank-ro","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>Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este plank? Ce mu\u0219chi \u00eent\u0103re\u0219te, c\u00e2t timp trebuie men\u021binut\u0103 \u0219i c\u00e2t de des efectuat\u0103? Efectele sale asupra pierderii \u00een greutate, performan\u021bei sau for\u021bei.\" \/>\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\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce este plank? Ce mu\u0219chi \u00eent\u0103re\u0219te, c\u00e2t timp trebuie men\u021binut\u0103 \u0219i c\u00e2t de des efectuat\u0103? Efectele sale asupra pierderii \u00een greutate, performan\u021bei sau for\u021bei.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-26T11:40:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T08:35:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/04\/Plank-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cum v\u0103 poate schimba corpul exerci\u021biul plank? 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