{"id":482547,"date":"2023-07-18T14:11:17","date_gmt":"2023-07-18T12:11:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=482547"},"modified":"2024-04-25T13:15:42","modified_gmt":"2024-04-25T11:15:42","slug":"sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/","title":{"rendered":"Kako izvo\u0111enje planka mo\u017ee promijeniti va\u0161e tijelo? Six-pack, ja\u010di core i bolje sportske performanse"},"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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Sto_je_to_plank\" title=\"\u0160to je to plank?\">\u0160to je to 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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Zasto_izvoditi_vjezbu_plank\" title=\"Za\u0161to izvoditi vje\u017ebu plank?\">Za\u0161to izvoditi vje\u017ebu 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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Postoje_li_rizici_ili_nedostaci_vezani_uz_plank\" title=\"Postoje li rizici ili nedostaci vezani uz plank?\">Postoje li rizici ili nedostaci vezani uz 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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Kako_pravilno_izvoditi_plank\" title=\"Kako pravilno izvoditi plank\">Kako pravilno izvoditi 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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Koje_su_najcesce_pogreske_u_vjezbama_planka\" title=\"Koje su naj\u010de\u0161\u0107e pogre\u0161ke u vje\u017ebama planka?\">Koje su naj\u010de\u0161\u0107e pogre\u0161ke u vje\u017ebama planka?<\/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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Kako_plank_uciniti_izazovnijim\" title=\"Kako plank u\u010diniti izazovnijim?\">Kako plank u\u010diniti izazovnijim?<\/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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Plank_u_planu_treninga\" title=\"Plank u planu treninga\">Plank u planu 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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Koji_je_trenutni_rekord_u_drzanju_planka\" title=\"Koji je trenutni rekord u dr\u017eanju planka?\">Koji je trenutni rekord u dr\u017eanju planka?<\/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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Primjer_treninga_s_plankom\" title=\"Primjer treninga s plankom\">Primjer treninga s plankom<\/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.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank je vje\u017eba koju ili volite ili mrzite. Iako ve\u0107ina ljudi pripada drugoj skupini, svi je ipak uvr\u0161tavamo u plan treninga. Te beskrajne sekunde trbu\u0161njaka koji \u017eare i drhtanja cijelog tijela nagra\u0111eni su svim dobrobitima koje pru\u017ea.<strong> No, ne radi se samo o tome da \u0161to dulje ostanete u poziciji planka i o\u010dekujete six-pack.<\/strong> Ljudi tijekom vje\u017ebe planka rade svakakve pogre\u0161ke koje mogu pokvariti rezultate. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i o kojim gre\u0161kama se radi i jo\u0161 mnogo toga.<\/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=\"Sto_je_to_plank\"><\/span>\u0160to je to plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je <strong>izometrijska vje\u017eba koja se temelji na odr\u017eavanju stabilnog polo\u017eaja od nekoliko sekundi do nekoliko minuta.<\/strong> Izgleda sli\u010dno osnovnom polo\u017eaju za sklekove osim \u0161to su vam podlaktice na tlu. Tijelo je paralelno s tlom, noge su ispru\u017eene, a no\u017eni prsti pritisnuti u podlogu. Stoga vam podlaktice i vrhovi stopala slu\u017ee kao baza koja vam poma\u017ee u borbi protiv gravitacije.<\/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\">Koji mi\u0161i\u0107i su ciljani u planku?<\/h3>\n\n\n\n<p>\u010cinjenica da su tijekom planka prvenstveno uklju\u010deni trbu\u0161ni mi\u0161i\u0107i vjerojatno nikoga ne\u0107e iznenaditi. Me\u0111utim, on cilja na mi\u0161i\u0107e <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">six-packa<\/a> zajedno s mi\u0161i\u0107ima koji se nalaze duboko u unutra\u0161njosti. Konkretno, to su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ravni trbu\u0161ni mi\u0161i\u0107i<\/strong> <em>(musculus rectus abdominis)<\/em><\/li>\n\n\n\n<li><strong>popre\u010dni trbu\u0161ni mi\u0161i\u0107 <\/strong><em>(musculus transversus abdominis)<\/em><\/li>\n\n\n\n<li><blockquote><p><strong>vanjski kosi trbu\u0161ni mi\u0161i\u0107i <\/strong><em>(musculus obliquus externus abdominis)<\/em><\/p><\/blockquote><\/li>\n\n\n\n<li><strong>unutarnji kosi trbu\u0161ni mi\u0161i\u0107i <\/strong><em>(musculus obliquus internus abdominis)&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovi mi\u0161i\u0107i su osnova corea i njihova glavna zada\u0107a tijekom planka je<strong> odr\u017eati kralje\u017enicu u neutralnom polo\u017eaju (bez savijanja)<\/strong>. Na taj na\u010din djelujete na<strong> duboki stabilizacijski sustav kralje\u017enice,<\/strong> koji uklju\u010duje i dijafragmu, mi\u0161i\u0107e dna zdjelice i kratke le\u0111ne mi\u0161i\u0107e u najdubljem sloju uz kralje\u017enicu (<em>musculi multifidi<\/em>). U polo\u017eaju planka, pak, rade i mi\u0161i\u0107i ruku i stra\u017enjice. Kad se sve zbroji, dobije se odli\u010dna kompleksna vje\u017eba. <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=\"\u0160to je to plank?\" class=\"wp-image-432660\" style=\"width:843px;height:563px\" title=\"\u0160to 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: 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=\"Zasto_izvoditi_vjezbu_plank\"><\/span>Za\u0161to izvoditi vje\u017ebu plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ni nakon \u010ditanja o svim mi\u0161i\u0107ima koji su uklju\u010deni ne znate odgovor, to je<strong> jaki core i, iznad svega, pravi six-pack!<\/strong> Plank vam sam po sebi ne\u0107e pomo\u0107i da izgubite veliki dio sala na trbuhu, ali to uop\u0107e nije problem, jer na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">opse\u017eni vodi\u010d<\/a> tako\u0111er uklju\u010duje plankove. Unato\u010d tome, puno je vi\u0161e dobrobiti plank vje\u017ebe od kojih bi vas neke mogle iznenaditi.<\/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. To mo\u017eete raditi bilo gdje<\/h3>\n\n\n\n<p>Ako \u017eelite izvoditi plank, ne morate kupiti \u010dlanarinu u teretani ili neku fensi opremu. <strong>Sve \u0161to trebate je vlastito tijelo, mjesto na tlu, prstohvat odlu\u010dnosti i eventualno <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>podloga za vje\u017ebanje<\/strong><\/a> za ve\u0107u udobnost. Mo\u017eete to raditi kod ku\u0107e, u vrtu, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">u uli\u010dnom parku za vje\u017ebanje<\/a> ili \u010dak i kada ste na odmoru.<\/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. Prikladno i za po\u010detnike i za napredne sporta\u0161e<\/h3>\n\n\n\n<p>Sporta\u0161i svih vrsta mogu uklju\u010diti plank u svoj plan vje\u017ebanja.<\/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>Po\u010detnici<\/strong> koji plank ne mogu dr\u017eati u pravilnom polo\u017eaju ni 10 sekundi, <strong>mogu to sigurno raditi s potporom za koljena.<\/strong> Nakon nekog vremena, kada budu sigurniji u ovom polo\u017eaju, mogu prije\u0107i na klasi\u010dni plank.<\/li>\n\n\n\n<li>Sljede\u0107i korak je produ\u017eenje vremena.<\/li>\n\n\n\n<li>Napredni sporta\u0161i koji nemaju problema s dr\u017eanjem stabilnog planka dulje od 30 sekundi mogu isprobati i te\u017ee varijante. To uklju\u010duje, primjerice, <strong>plank s podizanjem ruke\/noge, plank na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pilates-lopte-balans-ploce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rekvizitima za ravnote\u017eu <\/a>ili s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plo\u010dastim<\/a>&nbsp;utegom<\/strong> na le\u0111ima.<\/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 taj na\u010din mo\u017eete pove\u0107avati te\u017einu planka gotovo neograni\u010deno, a pritom \u0107ete stalno napredovati.<\/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=\"Koje su dobrobiti planka?\" class=\"wp-image-432675\" style=\"width:843px;height:562px\" title=\"Koje su dobrobiti planka?\" 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. Pobolj\u0161ava dr\u017eanje i ravnote\u017eu tijela<\/h3>\n\n\n\n<p>Radite li plank redovito i tako ja\u010date core, to mo\u017ee pozitivno utjecati i na va\u0161e dr\u017eanje. Mi\u0161i\u0107i srednjeg dijela va\u0161eg tijela uklju\u010deni su u odr\u017eavanje uspravnog torza prilikom sjedenja, stajanja, hodanja i vje\u017ebanja. <strong>Ovo je va\u017eno ne samo s estetskog, ve\u0107 i sa zdravstvenog gledi\u0161ta.<\/strong> Pomo\u0107i \u0107e vam da izbjegnete <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bolna i uko\u010dena le\u0111a<\/a>&nbsp;od saginjanja, a tako\u0111er \u0107ete sprije\u010diti pojavu raznih mi\u0161i\u0107nih disbalansa. Ujedno \u0107ete smanjiti rizik od ozljeda tijekom kretanja, jer \u0107e vam sna\u017eni core pomo\u0107i u odr\u017eavanju stabilnosti i ravnote\u017ee tijela.<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>Ako patite od bolova u le\u0111ima i \u017eelite znati \u0161to bi ih jo\u0161 moglo uzrokovati i \u0161to u\u010diniti u vezi s tim, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja kako ih se rije\u0161iti.<\/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. Ja\u010da core i poma\u017ee u definiranju trbu\u0161nih mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, mi\u0161i\u0107i srednjeg dijela tijela intenzivno su uklju\u010deni u plank. To rezultira njihovim ja\u010danjem i pobolj\u0161anjem funkcije. Time \u0107ete dobiti \u010dvrsti core koji se brine za zdrav polo\u017eaj kralje\u017enice, a ujedno je i centar snage i stabilnosti va\u0161eg tijela. \u0160tovi\u0161e, treba spomenuti i estetske prednosti jakog corea. <strong>Uostalom, \u010dvrsti trbuh i definirani trbu\u0161njaci glavni su razlog za\u0161to ljudi rade plank vje\u017ebe.<\/strong> Sama vje\u017eba ne\u0107e vam donijeti trbuh kao s naslovnice \u010dasopisa Muscle &amp; Fitness, ali je va\u017ean dio slagalice kako do\u0107i do onih seksi trbu\u0161njaka. <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>Ako sanjate o six-packu i \u017eelite nau\u010diti kako ga posti\u0107i korak po korak, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Provjereni vodi\u010d za six-pack: Dijeta i rutina treninga za oblikovane trbu\u0161ne mi\u0161i\u0107e.<\/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 i six-pack\" class=\"wp-image-432690\" style=\"width:843px;height:563px\" title=\"Plank i 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. Pobolj\u0161ava ukupnu snagu<\/h3>\n\n\n\n<p>Redovitim izvo\u0111enjem planka mo\u017eete napredovati i u drugim vje\u017ebama snage. <strong>Sna\u017ena jezgra (core) pomo\u0107i \u0107e tijekom te\u0161kih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u010du\u010dnjeva<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mrtvog dizanja<\/a>&nbsp;i potiska s klupe<\/strong>. Prilikom izvo\u0111enja \u010du\u010dnjeva s utezima, aktivirana jezgra tijela osigurava da kralje\u017enica i zdjelica ostanu stabilni. Time je tako\u0111er omogu\u0107en u\u010dinkovit prijenos sile na udove i bolja kontrola cjelokupnog pokreta. Uz pravilnu tehniku, podi\u0107i \u0107ete ve\u0107u te\u017einu bez rizika od ozljeda. To je i razlog za\u0161to diza\u010di utega, crossfiteri i drugi sporta\u0161i snage uklju\u010duju plank u svoj plan treninga.<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. Mo\u017ee vas u\u010diniti boljim sporta\u0161em<\/h3>\n\n\n\n<p>Plank je va\u017ena vje\u017eba koja mo\u017ee donijeti dobrobit svim sporta\u0161ima, a ne samo onima koji di\u017eu utege. Zamislite, naprimjer, ko\u0161arka\u0161a koji mora tr\u010dati, driblati, zatim brzo zaobi\u0107i protivni\u010dkog igra\u010da i na kraju zakucati. <strong>Bez jakog corea, tu brzu promjenu kretnji mogao bi platiti ozljedom.<\/strong> \u010cak i kada tr\u010dite, udarate lopticu teniskim reketom ili \u0161utirate loptu, core se brine o odr\u017eavanju ravnote\u017ee i u\u010dinkovitom prijenosu snage tamo gdje je to potrebno. To najvi\u0161e utje\u010de na sportove gdje dolazi do brze promjene kretanja. Ako igrate ko\u0161arku, nogomet, ragbi ili se bavite borila\u010dkim vje\u0161tinama, neka varijacija planka trebala bi biti prisutna u va\u0161em planu treninga. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"U\u010dinci planka na sportsku izvedbu\" class=\"wp-image-432705\" style=\"width:843px;height:562px\" title=\"U\u010dinci planka na sportsku izvedbu\" 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=\"Postoje_li_rizici_ili_nedostaci_vezani_uz_plank\"><\/span>Postoje li rizici ili nedostaci vezani uz plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je op\u0107enito sigurna vje\u017eba. Me\u0111utim, postoje neki ljudi koji bi to trebali izbjegavati i o svom planu treninga trebali bi se posavjetovati sa svojim lije\u010dnikom ili fizioterapeutom. To uklju\u010duje osobe s poreme\u0107ajima u le\u0111ima, kralje\u017enici ili drugim dijelovima mi\u0161i\u0107no-ko\u0161tanog sustava. Tako\u0111er, budu\u0107i da se radi o izometrijskoj vje\u017ebi, mo\u017ee izazvati <strong>nagli porast krvnog tlaka<\/strong>, \u0161to je opasno za osobe s visokim krvnim tlakom i drugim bolestima srca i krvnih \u017eila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi izbjegavaju plank jer ne u\u017eivaju u njemu. Naravno, <strong>dr\u017eati plank jednu minutu vjerojatno nije najzabavnije,<\/strong> ali poku\u0161ajte razmisliti o svim njegovim prednostima. Odmah bi trebao postati malo podno\u0161ljiviji. Izmjena razli\u010ditih varijacija i stilova treninga (HIIT, Tabata, kru\u017eni trening) i kori\u0161tenje pomagala tako\u0111er mo\u017ee pomo\u0107i. <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_izvoditi_plank\"><\/span>Kako pravilno izvoditi plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako zapo\u010deti s izvo\u0111enjem plankova? Ako \u017eelite izvu\u0107i maksimum iz planka, u tome ne mo\u017eete uspjeti bez u\u010denja pravilne tehnike. Nabavite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">prostirku<\/a> ili<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/rucnik-za-teretanu-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ru\u010dnik<\/a>&nbsp;kako biste mogli ugodnije vje\u017ebati i do\u0111ite i isprobajte ga odmah prema na\u0161im uputama. <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. Po\u010detni polo\u017eaj<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kleknite na pod i nagnite se naprijed na podlaktice.<\/li>\n\n\n\n<li>Dr\u017eite \u0161ake stisnutima ili polo\u017eite dlanove ravno na prostirku. Podlaktice mo\u017eete postaviti paralelno s rukama ili spojiti dlanove kako biste formirali trokut.<\/li>\n\n\n\n<li>Glava i vrat su produ\u017eetak kralje\u017enice, povucite ramena prema natrag i dalje od u\u0161iju, lopatice lagano povucite zajedno i prema dolje. Laktovi bi trebali biti pod kutom od pribli\u017eno 45 stupnjeva u odnosu na tijelo.<\/li>\n\n\n\n<li>Dr\u017eite koljena djelomi\u010dno savijena. Pritisnite vrhove stopala u prostirku.<\/li>\n\n\n\n<li>Aktivirajte core i poku\u0161ajte dr\u017eati tijelo u ravnoj liniji.<\/li>\n\n\n\n<li>Sjetite se da ne savijate le\u0111a, posebno lumbalni dio kralje\u017enice.<\/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>Di\u0161ite slobodno, zategnite tijelo i poku\u0161ajte se zadr\u017eati u tom polo\u017eaju nekoliko sekundi.<\/li>\n\n\n\n<li>Usredoto\u010dite se na laktove i no\u017ene prste.<\/li>\n\n\n\n<li>Za pra\u0107enje vremena koristite ili sportski sat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"workout timer (opens in a new tab)\">mjera\u010d vremena za vje\u017ebanje<\/a> ili mobitel.<\/li>\n\n\n\n<li>Odmorite se u trenutku kada vam kukovi po\u010dnu tonuti na pod ili ne mo\u017eete odr\u017eati stabilan polo\u017eaj.<\/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=\"Kako pravilno napraviti plank?\" class=\"wp-image-432720\" title=\"Kako pravilno napraviti plank?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_najcesce_pogreske_u_vjezbama_planka\"><\/span>Koje su naj\u010de\u0161\u0107e pogre\u0161ke u vje\u017ebama planka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvijanje le\u0111a:<\/strong> kukovi naj\u010de\u0161\u0107e tonu.<\/li>\n\n\n\n<li><strong>Spu\u0161tanje kukova na tlo ili pretjerano podizanje zdjelice prema gore.<\/strong><\/li>\n\n\n\n<li><strong>Raskriljene lopatice:<\/strong> lopatice trebaju ostati na prsima, a prostor izme\u0111u njih popunjen.<\/li>\n\n\n\n<li><strong>Nepravilan polo\u017eaj ruku:<\/strong> Pazite da laktove ne gurnete previ\u0161e naprijed.<\/li>\n\n\n\n<li><strong>Disanje:<\/strong> Usredoto\u010dite se na slobodno i pravilno disanje tijekom cijele vje\u017ebe.<\/li>\n\n\n\n<li><strong>Nagnutost glave:<\/strong> Cijelo vrijeme gledajte u prostirku, a ne ispred sebe.<\/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_plank_uciniti_izazovnijim\"><\/span>Kako plank u\u010diniti izazovnijim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to nau\u010dite osnovni plank, mo\u017eete isprobati izazovnije varijante.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank s podizanjem ruke\/noge:<\/strong> Podignite jednu ruku ili nogu, ili istovremeno suprotne udove i poku\u0161ajte zadr\u017eati stabilan polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Plank s optere\u0107enjem:&nbsp;<\/strong>mo\u017eete obu\u0107i prsluk s utezima za plank ili zamoliti partnera da vam stavi olimpijski gumirani plo\u010dasti uteg na le\u0111a.<\/li>\n\n\n\n<li><strong>Plank na opremi za ravnote\u017eu:<\/strong> Postavite li ruke ili stopala na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">loptu za pilates <\/a>ili neki <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">trena\u017eer za ravnote\u017eu, <\/a>odmah \u0107e vam postati te\u017ee zadr\u017eati ovaj polo\u017eaj.<\/li>\n\n\n\n<li><strong>Plank sa <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>suspenzijskim trena\u017eerom<\/strong><\/a><strong>:<\/strong> Noge ili ruke mo\u017eete objesiti na trake i zatim dr\u017eati plank \u0161to je du\u017ee mogu\u0107e.<\/li>\n\n\n\n<li>Jo\u0161 vi\u0161e varijacija planka mo\u017eete prona\u0107i u \u010dlanku koji se fokusira na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>razli\u010dite alternative klasi\u010dnom 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=\"Zahtjevnije varijacije planka\" class=\"wp-image-432735\" title=\"Zahtjevnije varijacije planka\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_u_planu_treninga\"><\/span>Plank u planu treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izvo\u0111enje jednog plank izazova za drugim vjerojatno nije najbolja ideja na duge staze. <strong>Na taj na\u010din mo\u017eete preopteretiti trbu\u0161ne mi\u0161i\u0107e, kao i ramena,&nbsp;<\/strong>koja tako\u0111er sudjeluju u odr\u017eavanju stabilnog polo\u017eaja. Mnogo je bolja ideja mudro rasporediti ovu vje\u017ebu u svoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plan treniga.<\/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 kao dio plana treninga<\/h3>\n\n\n\n<p>Plank nije potrebno raditi svaki dan, kao \u0161to vas poku\u0161avaju uvjeriti svi izazovi. Rezultati \u0107e do\u0107i \u010dak i ako ga uklju\u010dite u trening <strong>2 &#8211; 3 puta tjedno<\/strong>. Tako \u0107ete imati dovoljno vremena za regeneraciju. Mo\u017eete to raditi samostalno ili kao dio vje\u017ebe za trbu\u0161njake. Tako\u0111er je prikladan za kru\u017eni trening ili 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 trbu\u0161njake ne \u010dini samo plank. Radi se o kompleksnijem pristupu s vi\u0161e vje\u017ebi. Sve \u0107ete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>21 najbolja vje\u017eba za trbu\u0161njake s tjelesnom te\u017einom.<\/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 kao zasebna vje\u017eba<\/h3>\n\n\n\n<p>Koliko dugo raditi plank? Poku\u0161ajte postupno pove\u0107avati izdr\u017eljivost u planku. Po\u010dnite s, primjerice,&nbsp;<strong>15 sekundi<\/strong>&nbsp;i dodajte jo\u0161 10 svaki tjedan. Me\u0111utim, produ\u017eite vrijeme samo ako uspijete odr\u017eati ispravnu tehniku. Tako\u0111er mo\u017eete postupno pove\u0107avati broj serija, <strong>od 3 do 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\">Testirajte svoju izdr\u017eljivost u planku<\/h4>\n\n\n\n<p>Ako je plank ve\u0107 uobi\u010dajeni dio va\u0161eg plana treninga, mo\u017eete probati <strong>testirati svoju kondiciju pomo\u0107u planka. <\/strong>\u010cesto tu metodu koriste treneri kako bi odredili razinu snage, izdr\u017eljivosti i stabilizacije sredi\u0161njeg dijela tijela (corea) svojih klijenata. Test je baziran na mjerenju <strong>maksimalne izdr\u017eljivosti u polo\u017eaju planka. <\/strong>Mjerenje po\u010dinje kada se postavite u pravilni polo\u017eaj za plank i zavr\u0161ava kada va\u0161i kukovi po\u010dnu propadati prema tlu ili se podigne va\u0161a zdjelica. Idealno bi bilo da pitate nekoga da mjeri va\u0161e poku\u0161aje dok izvodite plank. Na temelju va\u0161eg rezultiraju\u0107eg vremena saznat \u0107ete koja je va\u0161a trenutna razina. Nakon nekog vremena, primjerice nakon mjesec dana redovnog treniranja, mo\u017eete ponoviti testiranje. <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\">Razina te\u017eine planka s vremenom<\/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\">Vrijeme izdr\u017eaja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Te\u017eina<\/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\">Vrlo niska<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 sekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Niska<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 sekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ispodprosje\u010dna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prosje\u010dna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2\u20134 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nadprosje\u010dna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vrlo visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izvrsna<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_je_trenutni_rekord_u_drzanju_planka\"><\/span>Koji je trenutni rekord u dr\u017eanju planka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste ve\u0107 pomislili da 6 ili vi\u0161e minuta u planku nije ljudski mogu\u0107e, vjerojatno \u0107ete se iznenaditi da me\u0111u nama postoje ljudi koji mogu izdr\u017eati nekoliko sati u ovom polo\u017eaju. Dobar primjer je <strong>Australac Daniel Scali koji je uspio ostati u polo\u017eaju planka<\/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 sati 30 minuta i 1 sekundu<\/strong><\/a>. Time je postao svjetski rekorder i do travnja 2023. jo\u0161 ga nitko nije nadma\u0161io. Daniel je osjetio \u010dak i ve\u0107u bol nego \u0161to bi to osjetio obi\u010dan \u010dovjek, jer pati od slo\u017eenog regionalnog bolnog sindroma, koji uzrokuje stalne bolove posebno u lijevoj ruci. To je dokaz da su granice ljudskog tijela mnogo dalje nego \u0161to se mo\u017ee \u010diniti. <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=\"Primjer_treninga_s_plankom\"><\/span>Primjer treninga s plankom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inspiraciju za trening mo\u017eete uzeti izravno iz na\u0161eg primjera. <strong>U njemu postoje 4 vrste planka, tako da mo\u017eete sveobuhvatno ciljati ravne, duboke i kose trbu\u0161ne mi\u0161i\u0107e.<\/strong> Izmjenjivat \u0107ete intervale vje\u017ebanja od 30 &#8211; 60 sekundi s intervalima odmora od 15 sekundi. Sve to u 2 &#8211; 3 serije, izme\u0111u kojih napravite pauzu od 60 &#8211; 90 sekundi.<\/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 \u0161to obratiti pozornost u treniranju planka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za sve varijante <strong>poku\u0161ajte dr\u017eati tijelo \u0161to ravnije<\/strong> i pripazite da ne savijate le\u0111a.<\/li>\n\n\n\n<li><strong>Za bo\u010dni plank,<\/strong> postavite donji lakat pribli\u017eno ispod ramena. Mo\u017eete dr\u017eati nadlakticu podignutu ili je staviti uz bok. Dr\u017eite noge spojene i usredoto\u010dite se na to da kukovi ne padnu na pod.<\/li>\n\n\n\n<li><strong>U slu\u010daju&nbsp;standardnog planka (visokog planka),<\/strong> stavite dlanove ispod ramena.<\/li>\n\n\n\n<li><strong>U planku s ispru\u017eenim nogama (no\u017ena ekstenzija)<\/strong> podignite nogu samo do visine u kojoj \u0107ete mo\u0107i zadr\u017eati stabilan polo\u017eaj bez savijanja donjeg dijela le\u0111a.<\/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\/07\/GB-Blog_Plank-trenink-HR-1-843x1124.png\" alt=\"\" class=\"wp-image-483275\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/GB-Blog_Plank-trenink-HR-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/GB-Blog_Plank-trenink-HR-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/GB-Blog_Plank-trenink-HR-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>Ako tra\u017eite jo\u0161 inspiracije za vje\u017ebanje trbu\u0161njaka, mo\u017eete je prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>U\u010dinkovito 6-minutno vje\u017ebanje trbu\u0161njaka kod ku\u0107e.<\/strong><\/a><\/li>\n\n\n\n<li>Ako se \u017eelite usredoto\u010diti na donji dio trbuha, u sljede\u0107em \u010dlanku nalaze se&nbsp;u\u010dinkovite vje\u017ebe <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom.<\/strong><\/a><\/li>\n\n\n\n<li>Za vi\u0161e savjeta o tome kako izgubiti salo na trbuhu, pogledajte \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">9 savjeta za oblikovani 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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je slo\u017eena vje\u017eba koja&nbsp;vam <strong>mo\u017ee pomo\u0107i na va\u0161em putu do zategnutog i funkcionalnog tijela.<\/strong> Oja\u010dat \u0107e mi\u0161i\u0107e srednjeg dijela tijela, \u010dak i one duboke. Rezultat su \u010dvr\u0161\u0107i trbu\u0161njaci, bolje dr\u017eanje, ve\u0107a stabilnost pri stajanju i kretanju, kao i pozitivan u\u010dinak na snagu i sportsku izvedbu. Me\u0111utim, ne mo\u017eete o\u010dekivati da \u0107e vam pomo\u0107i da dobijete savr\u0161eno tijelo za pla\u017eu u 30 dana. U svakom slu\u010daju, vrijedi nau\u010diti kako ga ispravno raditi i dodati ga u svoj plan treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i iz njega ste saznali neke korisne savjete za vje\u017ebanje, podijelite ga sa svojim prijateljima. I oni bi svakako voljeli saznati sve dobrobiti i pravilnu tehniku planka.<\/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.hr\/sredstva-za-izgaranje-masnoca\" 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.hr\/podloge-za-vjezbanje\" 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>Tra\u017eite li motivaciju za redovito vje\u017ebanje planka? \u0160to mislite o istoniranim trbu\u0161njacima, sna\u017enom sredi\u0161njem dijelu (coreu) i boljim sportskim performansama? \u010clanak \u0107e vam dati upute o tome kako pravilno izvoditi vje\u017ebu plank zajedno sa stvarnim primjerom sesije treninga s plankom.<\/p>\n","protected":false},"author":129,"featured_media":432631,"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":[132],"tags":[7076,6308,7478,6440],"filter_section":[],"filter_attribute":[13016,13020,13026,13025,13023],"class_list":{"0":"post-482547","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-plank-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbe-s-vlastitom-tezinom-hr","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"filter_attribute-treningove-plany","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>Kako izvo\u0111enje planka mo\u017ee promijeniti va\u0161e tijelo? 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