{"id":510462,"date":"2023-11-20T10:00:00","date_gmt":"2023-11-20T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=510462"},"modified":"2024-01-24T08:15:12","modified_gmt":"2024-01-24T07:15:12","slug":"nejlepsi-variace-planku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/","title":{"rendered":"24 nejefektivn\u011bj\u0161\u00edch variant planku"},"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.cz\/blog\/nejlepsi-variace-planku\/#Jake_jsou_vyhody_planku\" title=\"Jak\u00e9 jsou v\u00fdhody planku?\">Jak\u00e9 jsou v\u00fdhody planku?<\/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.cz\/blog\/nejlepsi-variace-planku\/#Jak_casto_cvicit_plank\" title=\"Jak \u010dasto cvi\u010dit plank?\">Jak \u010dasto cvi\u010dit 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.cz\/blog\/nejlepsi-variace-planku\/#Jak_posilit_a_vypracovat_bricho_Vyzkousejte_24_nejlepsich_variant_planku\" title=\"Jak pos\u00edlit a vypracovat b\u0159icho? Vyzkou\u0161ejte 24 nejlep\u0161\u00edch variant planku\">Jak pos\u00edlit a vypracovat b\u0159icho? Vyzkou\u0161ejte 24 nejlep\u0161\u00edch variant planku<\/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.cz\/blog\/nejlepsi-variace-planku\/#Zakladni_plank_a_jeho_varianty\" title=\"Z\u00e1kladn\u00ed plank a jeho varianty\">Z\u00e1kladn\u00ed plank a jeho varianty<\/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.cz\/blog\/nejlepsi-variace-planku\/#Bocni_plank_a_jeho_varianty\" title=\"Bo\u010dn\u00ed plank a jeho varianty\">Bo\u010dn\u00ed plank a jeho varianty<\/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.cz\/blog\/nejlepsi-variace-planku\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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.cz\/blog\/nejlepsi-variace-planku\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank je jeden z nejlep\u0161\u00edch cvik\u016f, kter\u00fd v\u00e1m pom\u016f\u017ee z\u00edskat <strong>siln\u00fd st\u0159ed t\u011bla a vypracovan\u00e9 b\u0159i\u0161\u00e1ky.<\/strong> M\u016f\u017ee se ale st\u00e1t, \u017ee v\u00e1s po \u010dase omrz\u00ed a p\u0159estanete jej d\u011blat. Proto m\u00e1me \u0159e\u0161en\u00ed v podob\u011b stejn\u011b efektivn\u00edch variant planku. Ocen\u00ed je za\u010d\u00e1te\u010dn\u00edci, ale tak\u00e9 pokro\u010dil\u00ed sportovci, kte\u0159\u00ed hledaj\u00ed nov\u00e9 v\u00fdzvy. Zpest\u0159\u00ed ka\u017ed\u00fd tr\u00e9nink b\u0159icha nebo HIIT, a nav\u00edc na n\u011b nepot\u0159ebujete \u017e\u00e1dn\u00e9 pom\u016fcky.&nbsp;<\/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=\"Jake_jsou_vyhody_planku\"><\/span>Jak\u00e9 jsou v\u00fdhody planku?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, pro\u010d cvi\u010dit plank? Motivovat v\u00e1s k tomu m\u016f\u017ee hned n\u011bkolik benefit\u016f. V prvn\u00ed \u0159ad\u011b pom\u016f\u017ee <strong>pos\u00edlit st\u0159ed t\u011bla (core) a vypracovat b\u0159i\u0161n\u00ed svaly.<\/strong> Od toho se pak odv\u00edj\u00ed nejen atraktivn\u011bj\u0161\u00ed postava, ale tak\u00e9 spousta funk\u010dn\u00edch v\u00fdhod. Je to nap\u0159\u00edklad lep\u0161\u00ed dr\u017een\u00ed i stabilita t\u011bla a celkov\u011b v\u011bt\u0161\u00ed s\u00edla. To pak vyu\u017eijete na klasick\u00e9m silov\u00e9m tr\u00e9ninku, t\u0159eba p\u0159i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epech<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtv\u00fdch taz\u00edch<\/a>. Ze siln\u00e9ho st\u0159edu budete profitovat, i pokud se v\u011bnujete jin\u00fdm aktivit\u00e1m, jako je <a href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh<\/a>, fotbal, basketbal nebo t\u0159eba bojov\u00e9 sporty. Plank je nav\u00edc vhodn\u00fd <strong>pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce.<\/strong> Zapadne tak do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/a> t\u00e9m\u011b\u0159 ka\u017ed\u00e9mu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o v\u00fdhod\u00e1ch planku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak plank m\u011bn\u00ed t\u011blo? Six-pack, siln\u00fd core i lep\u0161\u00ed sportovn\u00ed v\u00fdkon.<\/strong><\/a><\/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=\"Jak_casto_cvicit_plank\"><\/span>Jak \u010dasto cvi\u010dit plank?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vidina rychl\u00fdch v\u00fdsledk\u016f v\u00e1s mo\u017en\u00e1 p\u0159ivedla k tomu si plank napl\u00e1novat do tr\u00e9ninku na ka\u017ed\u00fd den. Takov\u00fd p\u0159\u00edstup v\u0161ak nen\u00ed ide\u00e1ln\u00ed ani dlouhodob\u011b udr\u017eiteln\u00fd. M\u016f\u017eete si tak toti\u017e p\u0159et\u00ed\u017eit b\u0159i\u0161n\u00ed svaly nebo ramena, kter\u00e1 se pod\u00edl\u00ed na udr\u017een\u00ed stabiln\u00ed polohy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Plank za\u0159a\u010fte v r\u016fzn\u00fdch variant\u00e1ch do tr\u00e9ninku <strong>2\u20133kr\u00e1t t\u00fddn\u011b.&nbsp;<\/strong><\/li>\n\n\n\n<li>M\u016f\u017eete ho cvi\u010dit samostatn\u011b, p\u0159idat do HIITu, v r\u00e1mci <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00edho tr\u00e9ninku b\u0159icha<\/a> nebo v kombinaci s jinou parti\u00ed.<\/li>\n\n\n\n<li>Za\u010dn\u011bte na <strong>15 sekund\u00e1ch <\/strong>ve v\u00fddr\u017ei a pak ka\u017ed\u00fd t\u00fdden p\u0159id\u00e1vejte 10 sekund, ale jen pokud se v\u00e1m poda\u0159\u00ed zachovat spr\u00e1vnou techniku.&nbsp;<\/li>\n\n\n\n<li>Za\u010dn\u011bte na<strong> 3 s\u00e9ri\u00edch,<\/strong> kter\u00e9 m\u016f\u017eete zv\u00fd\u0161it a\u017e na 5.<\/li>\n\n\n\n<li>Jednotliv\u00e9 varianty planku m\u016f\u017eete mezi sebou v r\u00e1mci tr\u00e9ninku kombinovat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nink b\u0159icha nen\u00ed jen o planku, ale o komplexn\u011bj\u0161\u00edm p\u0159\u00edstupu s v\u00edce cviky. V\u0161e se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1124x750.jpg\" alt=\"Benefity planku\" class=\"wp-image-510500\" title=\"Benefity planku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-2048x1367.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=\"Jak_posilit_a_vypracovat_bricho_Vyzkousejte_24_nejlepsich_variant_planku\"><\/span>Jak pos\u00edlit a vypracovat b\u0159icho? Vyzkou\u0161ejte 24 nejlep\u0161\u00edch variant planku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavn\u00ed v\u00fdhodou planku je, \u017ee ho zvl\u00e1dnete <strong>bez jak\u00fdchkoliv <\/strong><a href=\"https:\/\/gymbeam.cz\/prislusenstvi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pom\u016fcek<\/strong><\/a><strong>.<\/strong> Sta\u010d\u00ed, kdy\u017e si pod sebe d\u00e1te <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>. Tento cvik tak zvl\u00e1dnete v r\u00e1mci dom\u00e1c\u00edho tr\u00e9ninku, na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9m h\u0159i\u0161ti<\/a> i kdekoliv b\u011bhem dovolen\u00e9. P\u0159ed cvi\u010den\u00edm se v\u017edy lehce zah\u0159ejte t\u0159eba b\u011bhem na m\u00edst\u011b, na <a href=\"https:\/\/gymbeam.cz\/air-bike-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trena\u017e\u00e9ru<\/a> nebo sk\u00e1k\u00e1n\u00edm p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>. Nachystejte si sportovn\u00ed hodinky, mobil nebo <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workout timer<\/a>, na kter\u00e9m si budete m\u011b\u0159it \u010das cviku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do tr\u00e9ninku si pak vyberte 2\u20134 uveden\u00e9 cviky. Jsou rozd\u011bleny do dvou skupin. Do prvn\u00ed pat\u0159\u00ed variace z\u00e1kladn\u00edho planku zam\u011b\u0159en\u00e9 v\u00edce na pos\u00edlen\u00ed p\u0159\u00edm\u00fdch a hluboko ulo\u017een\u00fdch b\u0159i\u0161n\u00edch sval\u016f. Druhou skupinou jsou pak varianty bo\u010dn\u00edho planku, kter\u00e9 jsou ide\u00e1ln\u00ed na procvi\u010den\u00ed \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"58828,46033,29117,29117,29120,29698,62749,49021,49012,67681\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Zakladni_plank_a_jeho_varianty\"><\/span>Z\u00e1kladn\u00ed plank a jeho varianty<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00e1kladn\u00ed plank (Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo na p\u0159edlokt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.<\/li>\n\n\n\n<li><strong>Proveden\u00ed<\/strong>: Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/18-klasicky-plank.gif\" alt=\"Jak cvi\u010dit z\u00e1kladn\u00ed plank?\" class=\"wp-image-510516\" title=\"Jak cvi\u010dit z\u00e1kladn\u00ed plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank na kolenou (Kneeling Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem, kolena nechte jako oporu na podlo\u017ece a p\u0159ejd\u011bte do vzporu na p\u0159edlokt\u00ed. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet stabiln\u00ed polohu t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/22-elbow-knee-for-begginers.gif\" alt=\"Jak cvi\u010dit plank na kolenou?\" class=\"wp-image-510564\" title=\"Jak cvi\u010dit plank na kolenou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank na nata\u017een\u00fdch pa\u017e\u00edch (Extended Arm Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na nata\u017een\u00fdch pa\u017e\u00edch. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/20-plank-na-vystretych-pazich-1.gif\" alt=\"Jak cvi\u010dit plank na nata\u017een\u00fdch pa\u017e\u00edch?\" class=\"wp-image-510916\" title=\"Jak cvi\u010dit plank na nata\u017een\u00fdch pa\u017e\u00edch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. St\u0159\u00edd\u00e1n\u00ed planku na p\u0159edlokt\u00ed a nata\u017een\u00fdch pa\u017e\u00edch (Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se zvedn\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch a pak se hned s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed pozice. Takto pokra\u010dujte do t\u00e9 doby, ne\u017e provedete 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/21-high-low-plank.gif\" alt=\"Jak cvi\u010dit plank up-downs?\" class=\"wp-image-510548\" title=\"Jak cvi\u010dit plank up-downs?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank s kroky do stran (Plank With Side Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem ud\u011blejte jednou nohou krok do strany, pak se s n\u00e1dechem vra\u0165te zp\u011bt a prove\u010fte krok druhou nohou. Takto pokra\u010dujte do t\u00e9 doby, ne\u017e nasb\u00edr\u00e1te celkov\u011b 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/31-plank-toe-taps.gif\" alt=\"Jak cvi\u010dit kroky v planku?\" class=\"wp-image-510708\" title=\"Jak cvi\u010dit kroky v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank Jack&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se \u0161pi\u010dkami na nohou odrazte a odsko\u010dte do stran. Pak se stejn\u00fdm zp\u016fsobem odrazte od podlo\u017eky, vra\u0165te se zp\u011bt do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Takto prove\u010fte 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/33-Plank-jack-oprava.gif\" alt=\"Jak cvi\u010dit plank jack?\" class=\"wp-image-510740\" title=\"Jak cvi\u010dit plank jack?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank se zano\u017eov\u00e1n\u00edm (Plank With Leg Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zano\u017ete. Pro za\u010d\u00e1tek bohat\u011b sta\u010d\u00ed, kdy\u017e nohu zvednete jen p\u00e1r centimetr\u016f nad podlo\u017eku s t\u00edm, \u017ee budete postupn\u011b rozsah pohybu zvy\u0161ovat. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a vyst\u0159\u00eddejte nohy. Takto prove\u010fte celkov\u011b 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/32-plank-so-zanozovanim.gif\" alt=\"Jak cvi\u010dit plank se zano\u017eov\u00e1n\u00edm?\" class=\"wp-image-510724\" title=\"Jak cvi\u010dit plank se zano\u017eov\u00e1n\u00edm?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Z planku do st\u0159echy (Plank To Pike)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem za\u010dn\u011bte zvedat boky vzh\u016fru a\u017e do pozice st\u0159echy. Sna\u017ete se udr\u017eet rovn\u00e1 z\u00e1da a tak\u00e9 nata\u017een\u00e9 nohy. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Takto prove\u010fte 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/34-elbow-plank-pike.gif\" alt=\"Jak cvi\u010dit cvik plank do st\u0159echy?\" class=\"wp-image-510756\" title=\"Jak cvi\u010dit cvik plank do st\u0159echy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. P\u0159\u00edtahy kolene k lokti v planku (Plank Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu. Takto prove\u010fte celkem 8\u201316 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/35-knee-to-elbow.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy kolene k lokti v planku?\" class=\"wp-image-510772\" title=\"Jak cvi\u010dit p\u0159\u00edtahy kolene k lokti v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zved\u00e1n\u00ed pa\u017e\u00ed v planku (Plank With Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nata\u017eenou ruku. Pro za\u010d\u00e1tek sta\u010d\u00ed jen p\u00e1r centimetr\u016f nad zem s t\u00edm, \u017ee budete postupn\u011b rozsah pohybu zvy\u0161ovat. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu. Takto prove\u010fte celkem 8\u201316 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, p\u0159epad\u00e1v\u00e1n\u00ed t\u011bla na jednu stranu.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/37-alternating-arm-lift.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed pa\u017e\u00ed v planku?\" class=\"wp-image-510804\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed pa\u017e\u00ed v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin v planku (Plank With Opposite Arm And Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem sou\u010dasn\u011b zvedn\u011bte a narovnejte protilehl\u00e9 kon\u010detiny (sta\u010d\u00ed p\u00e1r centimetr\u016f nad zem). Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik prove\u010fte na opa\u010dnou stranu. Takto pokra\u010dujte, a\u017e nasb\u00edr\u00e1te celkem 8\u201316 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nekontrolovan\u00fd pohyb, mal\u00fd rozsah v pohybu, p\u0159epad\u00e1v\u00e1n\u00ed t\u011bla na jednu stranu.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/38-superman-plank-hold.gif\" alt=\"Jak cvi\u010dit plank se zved\u00e1n\u00edm opa\u010dn\u00fdch kon\u010detin?\" class=\"wp-image-510820\" title=\"Jak cvi\u010dit plank se zved\u00e1n\u00edm opa\u010dn\u00fdch kon\u010detin?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Obr\u00e1cen\u00fd plank (Reverse Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>, pak se o ni zap\u0159ete rukama a zvedn\u011bte p\u00e1nev vzh\u016fru. Nata\u017een\u00fdma nohama se zap\u0159ete o zem.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/39-reverse-plank.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00fd plank?\" class=\"wp-image-510836\" title=\"Jak cvi\u010dit obr\u00e1cen\u00fd plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. P\u0159eva\u017eov\u00e1n\u00ed dop\u0159edu a dozadu v planku (Rocking Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem posu\u0148te cel\u00e9 t\u011blo v\u00edce dop\u0159edu a pak s n\u00e1dechem zase dozadu. Po celou dobu se sna\u017ete dr\u017eet t\u011blo v jedn\u00e9 rovin\u011b. Takto prove\u010fte celkem 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/40-rocking-plank.gif\" alt=\"Jak cvi\u010dit rocking plank?\" class=\"wp-image-510852\" title=\"Jak cvi\u010dit rocking plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Prodlou\u017een\u00fd Plank (Extended Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch. Dlan\u011b posu\u0148te v\u00edce p\u0159ed sebe a\u017e do maxim\u00e1ln\u00ed vzd\u00e1lenosti, kdy je\u0161t\u011b dok\u00e1\u017eete udr\u017eet t\u011blo v jedn\u00e9 rovin\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte a sna\u017ete se tuto pozici udr\u017eet alespo\u0148 15 sekund.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/41-extended-plank.gif\" alt=\"Jak cvi\u010dit prodlou\u017een\u00fd plank?\" class=\"wp-image-510868\" title=\"Jak cvi\u010dit prodlou\u017een\u00fd plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Doteky ramen v planku (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte jednu ruku a dlan\u00ed se dotkn\u011bte opa\u010dn\u00e9ho ramene. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 prove\u010fte druhou rukou. Takto pokra\u010dujte, a\u017e nasb\u00edr\u00e1te celkem 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/42-plank-shoulders-tap.gif\" alt=\"Jak cvi\u010dit doteky ramen v planku?\" class=\"wp-image-510884\" title=\"Jak cvi\u010dit doteky ramen v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. Kroky v planku (Plank With Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte jednu nohu a ud\u011blejte krok dop\u0159edu (pod t\u011blo) a to stejn\u00e9 hned prove\u010fte druhou nohou. Pot\u00e9 vra\u0165te prvn\u00ed a n\u00e1sledn\u011b druhou nohu do v\u00fdchoz\u00ed polohy a cvik zopakujte. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte 8\u201316 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/43-step-to-quad-plank.gif\" alt=\"Jak cvi\u010dit kroky v planku?\" class=\"wp-image-510900\" title=\"Jak cvi\u010dit kroky v planku?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Bocni_plank_a_jeho_varianty\"><\/span>Bo\u010dn\u00ed plank a jeho varianty<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bo\u010dn\u00ed plank na p\u0159edlokt\u00ed (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidlo horn\u00ed nohy polo\u017ete na zem p\u0159ed spodn\u00ed nohu. Ud\u011blejte vzpor na spodn\u00ed nata\u017een\u00e9 pa\u017ei a tu horn\u00ed dejte v bok nebo ji zvedn\u011bte ke stropu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund. Pot\u00e9 to stejn\u00e9 prove\u010fte na opa\u010dnou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/24-bocny-plank.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank na p\u0159edlokt\u00ed?\" class=\"wp-image-510596\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank na p\u0159edlokt\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00ed plank na kolenu (Kneeling Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok, ud\u011blejte vzpor na p\u0159edlokt\u00ed a jako oporu vyu\u017eijte tak\u00e9 spodn\u00ed nohu, kter\u00e1 je pokr\u010den\u00e1 do 90 stup\u0148\u016f. Horn\u00ed nohu nat\u00e1hn\u011bte a kolena nechte na sob\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund. Pot\u00e9 to stejn\u00e9 prove\u010fte na opa\u010dnou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/23-bocny-plank-for-begginers.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank pro za\u010d\u00e1te\u010dn\u00edky?\" class=\"wp-image-510580\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank pro za\u010d\u00e1te\u010dn\u00edky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dn\u00ed plank na nata\u017een\u00e9 pa\u017ei (Extended Arm Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama a chodidly polo\u017een\u00fdmi na sob\u011b. Ud\u011blejte vzpor na spodn\u00ed nata\u017een\u00e9 pa\u017ei a tu horn\u00ed dejte v bok nebo ji zvedn\u011bte ke stropu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet alespo\u0148 15 sekund. Pot\u00e9 to stejn\u00e9 prove\u010fte na opa\u010dnou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/25-bocny-plank-na-pazi.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank na nata\u017een\u00e9 pa\u017ei?\" class=\"wp-image-510612\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank na nata\u017een\u00e9 pa\u017ei?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran (Alternating Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidlo horn\u00ed nohy polo\u017ete na zem p\u0159ed chodidlo spodn\u00ed nohy. Ud\u011blejte vzpor na p\u0159edlokt\u00ed a horn\u00ed pa\u017ei zvedn\u011bte ke stropu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte a 1\u20132 sekundy vydr\u017ete ve vzporu na jedn\u00e9 stran\u011b, pak polo\u017ete horn\u00ed pa\u017ei na p\u0159edlokt\u00ed a p\u0159eto\u010dte se na druh\u00fd bok. Zase 1\u20132 sekundy vydr\u017ete v t\u00e9to poloze a op\u011bt vym\u011b\u0148te strany. Takto prove\u010fte 8\u201316 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/26-helicopter-plank.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran?\" class=\"wp-image-510628\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank s pokl\u00e1d\u00e1n\u00edm bok\u016f (Plank Hip Dips)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Horn\u00ed pa\u017ei dejte v bok nebo ji zvedn\u011bte ke stropu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokl\u00e1dejte boky na podlo\u017eku, kter\u00e9 se jen lehce dotkn\u011bte, a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Takto pokra\u010dujte, a\u017e budete m\u00edt 8\u201312 opakov\u00e1n\u00ed. Pot\u00e9 vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/27-hip-dip-plank.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank s pokl\u00e1d\u00e1n\u00edm bok\u016f?\" class=\"wp-image-510644\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank s pokl\u00e1d\u00e1n\u00edm bok\u016f?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Zkracova\u010dky v bo\u010dn\u00edm planku (Side Plank Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Horn\u00ed pa\u017ei vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte horn\u00ed pa\u017ei i nohu a sna\u017ete se kolenem p\u0159ibl\u00ed\u017eit nebo a\u017e dotknout lokte. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Takto pokra\u010dujte, a\u017e budete m\u00edt 8\u201312 opakov\u00e1n\u00ed. Pot\u00e9 vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/28-side-plank-knee-tuck.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky v planku?\" class=\"wp-image-510660\" title=\"Jak cvi\u010dit zkracova\u010dky v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Provl\u00e9k\u00e1n\u00ed pa\u017ee v bo\u010dn\u00edm planku (Side Plank Thread The Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Horn\u00ed ruku zvedn\u011bte vzh\u016fru.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem provle\u010dte horn\u00ed ruku pod t\u011blo a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm a pokra\u010dujte, a\u017e budete m\u00edt 8\u201312 opakov\u00e1n\u00ed. Pot\u00e9 vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nekontrolovan\u00fd pohyb.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/29-side-plank-through.gif\" alt=\"Jak cvi\u010dit provl\u00e9k\u00e1n\u00ed pa\u017ee  v bo\u010dn\u00edm planku?\" class=\"wp-image-510676\" title=\"Jak cvi\u010dit provl\u00e9k\u00e1n\u00ed pa\u017ee  v bo\u010dn\u00edm planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Bo\u010dn\u00ed plank se zvednutou nohou (Side Plank Leg Raise Hold)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Horn\u00ed ruku zvedn\u011bte vzh\u016fru a stejn\u011b tak i horn\u00ed nohu (sta\u010d\u00ed jen p\u00e1r centimetr\u016f nahoru).<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte a sna\u017ete se udr\u017eet tuto pozici alespo\u0148 15 sekund. Pot\u00e9 vym\u011b\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/30-starfish.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank se zvednutou nohou?\" class=\"wp-image-510692\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank se zvednutou nohou?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Chcete zhubnout b\u0159icho a m\u00edt vyr\u00fdsovan\u00fd six-pack? Jak na to se dozv\u00edte z na\u0161ich \u010dl\u00e1nk\u016f:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sklapova\u010dky a sed-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho?<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 tip\u016f pro vyr\u00fdsova\u00fd six-pack.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?<\/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<h3 class=\"wp-block-heading\">Hled\u00e1te inspiraci na \u00fa\u010dinn\u00e9 cviky na b\u0159icho? Tu najdete v tr\u00e9ninkov\u00fdch \u010dl\u00e1nc\u00edch:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 cvik\u016f s medicinbalem na b\u0159icho.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s posilovac\u00ed gumou.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je funk\u010dn\u00ed cvik, kter\u00fd v\u00e1m pom\u016f\u017ee pos\u00edlit svaly st\u0159edu t\u011bla. D\u00edky dne\u0161n\u00edmu \u010dl\u00e1nku ji\u017e v\u00edte, \u017ee <strong>nemus\u00edte d\u011blat po\u0159\u00e1d dokola z\u00e1kladn\u00ed plank.<\/strong> Existuje cel\u00e1 \u0159ada variant, kter\u00e9 zpest\u0159\u00ed ka\u017ed\u00fd tr\u00e9nink b\u0159icha i cel\u00e9ho t\u011bla. P\u0159i cvi\u010den\u00ed v\u0161ak <strong>v\u017edy myslete na spr\u00e1vnou techniku<\/strong> a v\u00fddr\u017e v planku nebo po\u010det opakov\u00e1n\u00ed zvy\u0161ujte postupn\u011b.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o \u00fa\u010dinn\u00e9 varianty planku.&nbsp;<br><\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>U\u017e v\u00e1s klasick\u00fd plank nebav\u00ed nebo si tr\u00e9nink b\u0159icha chcete zpest\u0159it nov\u00fdmi cviky? V dne\u0161n\u00edm \u010dl\u00e1nku najdete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty planku pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce.<\/p>\n","protected":false},"author":129,"featured_media":510468,"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":[29],"tags":[6309,6453,6441,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-510462","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviceni","10":"tag-cviky-s-vlastni-vahou","11":"tag-trenink","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>24 nejefektivn\u011bj\u0161\u00edch variant planku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je plank a jak ho cvi\u010dit spr\u00e1vn\u011b? 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