{"id":511135,"date":"2023-11-20T16:55:16","date_gmt":"2023-11-20T15:55:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=511135"},"modified":"2023-11-22T16:55:47","modified_gmt":"2023-11-22T15:55:47","slug":"najlepsie-variacie-planku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/","title":{"rendered":"24 najefekt\u00edvnej\u0161\u00edch variantov 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.sk\/blog\/najlepsie-variacie-planku\/#Ake_su_vyhody_planku\" title=\"Ak\u00e9 s\u00fa v\u00fdhody planku?\">Ak\u00e9 s\u00fa 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.sk\/blog\/najlepsie-variacie-planku\/#Ako_casto_cvicit_plank\" title=\"Ako \u010dasto cvi\u010di\u0165 plank?\">Ako \u010dasto cvi\u010di\u0165 plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/#Ako_posilnit_a_vypracovat_brucho_Vyskusajte_24_najlepsich_variantov_planku\" title=\"Ako posilni\u0165 a vypracova\u0165 brucho? Vysk\u00fa\u0161ajte 24 najlep\u0161\u00edch variantov planku\">Ako posilni\u0165 a vypracova\u0165 brucho? Vysk\u00fa\u0161ajte 24 najlep\u0161\u00edch variantov 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.sk\/blog\/najlepsie-variacie-planku\/#Zakladny_plank_a_jeho_varianty\" title=\"Z\u00e1kladn\u00fd plank a jeho varianty\">Z\u00e1kladn\u00fd 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.sk\/blog\/najlepsie-variacie-planku\/#Bocny_plank_a_jeho_varianty\" title=\"Bo\u010dn\u00fd plank a jeho varianty\">Bo\u010dn\u00fd 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.sk\/blog\/najlepsie-variacie-planku\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank je jeden z najlep\u0161\u00edch cvikov, ktor\u00fd v\u00e1m pom\u00f4\u017ee z\u00edska\u0165 <strong>siln\u00fd stred tela a vypracovan\u00e9 bru\u0161n\u00e9 svaly<\/strong>. M\u00f4\u017ee sa ale sta\u0165, \u017ee v\u00e1s po \u010dase omrz\u00ed a prestanete ho cvi\u010di\u0165. Preto m\u00e1me rie\u0161enie v podobe rovnako efekt\u00edvnych variantov planku. Ocenia ich za\u010diato\u010dn\u00edci, ale tie\u017e pokro\u010dil\u00ed \u0161portovci, ktor\u00ed h\u013eadaj\u00fa nov\u00e9 v\u00fdzvy. Spestr\u00ed ka\u017ed\u00fd tr\u00e9ning brucha alebo HIIT, a navy\u0161e na\u0148 nepotrebujete \u017eiadne pom\u00f4cky.<\/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=\"Ake_su_vyhody_planku\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody planku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno si hovor\u00edte, pre\u010do cvi\u010di\u0165 plank? Motivova\u0165 v\u00e1s k tomu m\u00f4\u017ee hne\u010f nieko\u013eko benefitov. V prvom rade v\u00e1m pom\u00f4\u017ee <strong>posilni\u0165 stred tela (core) a vypracova\u0165 bru\u0161n\u00e9 svaly<\/strong>. Od toho sa potom odv\u00edja nielen atrakt\u00edvnej\u0161ia postava, ale tie\u017e ve\u013ea funk\u010dn\u00fdch v\u00fdhod. Je to napr\u00edklad lep\u0161ie dr\u017eanie a stabilita tela a celkovo v\u00e4\u010d\u0161ia sila. To potom vyu\u017eijete na klasickom silovom tr\u00e9ningu, napr\u00edklad pri <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drepoch<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u0155tvych \u0165ahoch<\/a>. Zo siln\u00e9ho stredu budete profitova\u0165, aj ak sa venujete in\u00fdm aktivit\u00e1m, ako je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beh<\/a>, futbal, basketbal alebo napr\u00edklad bojov\u00e9 \u0161porty. Plank je navy\u0161e vhodn\u00fd <strong>pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov<\/strong>. Zapadne tak do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u00e9ningov\u00e9ho pl\u00e1nu<\/a> takmer ka\u017ed\u00e9mu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o v\u00fdhod\u00e1ch planku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako plank men\u00ed telo? Six-pack, siln\u00fd core a lep\u0161\u00ed \u0161portov\u00fd 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=\"Ako_casto_cvicit_plank\"><\/span>Ako \u010dasto cvi\u010di\u0165 plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vidina r\u00fdchlych v\u00fdsledkov v\u00e1s mo\u017eno priviedla k tomu, napl\u00e1nova\u0165 si plank do tr\u00e9ningu na ka\u017ed\u00fd de\u0148. Tak\u00fd pr\u00edstup v\u0161ak nie je ide\u00e1lny ani dlhodobo udr\u017eate\u013en\u00fd. M\u00f4\u017eete si tak toti\u017e pre\u0165a\u017ei\u0165 bru\u0161n\u00e9 svaly alebo ramen\u00e1, ktor\u00e9 sa podie\u013eaj\u00fa na udr\u017ean\u00ed stabilnej 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 zara\u010fte v r\u00f4znych variantoch do tr\u00e9ningu <strong>2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/li>\n\n\n\n<li>M\u00f4\u017eete ho cvi\u010di\u0165 samostatne, prida\u0165 do HIITu, v r\u00e1mci <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplexn\u00e9ho tr\u00e9ningu brucha<\/a> alebo v kombin\u00e1cii s inou partiou.<\/li>\n\n\n\n<li>Za\u010dnite na <strong>15 sekund\u00e1ch <\/strong>vo v\u00fddr\u017ei a potom ka\u017ed\u00fd t\u00fd\u017ede\u0148 prid\u00e1vajte 10 sek\u00fand, ale len ak sa v\u00e1m podar\u00ed zachova\u0165 spr\u00e1vnu techniku.<\/li>\n\n\n\n<li>Za\u010dnite na<strong> 3 s\u00e9ri\u00e1ch<\/strong>, ktor\u00e9 m\u00f4\u017eete zv\u00fd\u0161i\u0165 a\u017e na 5.<\/li>\n\n\n\n<li>Jednotliv\u00e9 varianty planku m\u00f4\u017eete medzi sebou v r\u00e1mci tr\u00e9ningu kombinova\u0165.&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\u00e9ning brucha nie je len o planku, ale o komplexnej\u0161om pr\u00edstupe s doplnen\u00edm viacer\u00fdch cvikov. V\u0161etko sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.<\/strong><\/a><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=\"Ako_posilnit_a_vypracovat_brucho_Vyskusajte_24_najlepsich_variantov_planku\"><\/span>Ako posilni\u0165 a vypracova\u0165 brucho? Vysk\u00fa\u0161ajte 24 najlep\u0161\u00edch variantov planku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlavnou v\u00fdhodou planku je, \u017ee ho zvl\u00e1dnete <strong>bez ak\u00fdchko\u013evek <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/prislusenstvo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pom\u00f4cok<\/strong><\/a>. Sta\u010d\u00ed, ke\u010f si pod seba d\u00e1te <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/uteraky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uter\u00e1k<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a>. Tento cvik tak zvl\u00e1dnete v r\u00e1mci dom\u00e1ceho tr\u00e9ningu, na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">workoutovom ihrisku<\/a> aj kdeko\u013evek po\u010das dovolenky. Pred cvi\u010den\u00edm sa v\u017edy trochu zahrejte, napr\u00edklad behom na mieste, na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">trena\u017e\u00e9ri<\/a> alebo sk\u00e1kan\u00edm cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>. Nachystajte si \u0161portov\u00e9 hodinky, mobil alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">workout timer<\/a>, na ktorom si budete mera\u0165 \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\u00e9ningu si potom vyberte 2 \u2013 4 uveden\u00e9 cviky. S\u00fa rozdelen\u00e9 do dvoch skup\u00edn. Do prvej patria vari\u00e1cie z\u00e1kladn\u00e9ho planku zameran\u00e9 viac na posilnenie priamych a hlboko ulo\u017een\u00fdch bru\u0161n\u00fdch svalov. Druhou skupinou s\u00fa varianty bo\u010dn\u00e9ho planku, ktor\u00e9 s\u00fa ide\u00e1lne na precvi\u010denie \u0161ikm\u00fdch bru\u0161n\u00fdch svalov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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=\"Zakladny_plank_a_jeho_varianty\"><\/span>Z\u00e1kladn\u00fd plank a jeho varianty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00e1kladn\u00fd plank (Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu le\u017emo na predlakt\u00ed. Ramen\u00e1 smeruj\u00fa nadol od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 telo v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Postup<\/strong>: Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 z\u00e1kladn\u00fd plank?\" class=\"wp-image-510516\" title=\"Ako cvi\u010di\u0165 z\u00e1kladn\u00fd plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank na kolen\u00e1ch (Kneeling Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem, kolen\u00e1 nechajte ako oporu na podlo\u017eke a prejdite do vzporu na predlakt\u00ed. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa nadol od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 stabiln\u00fa polohu tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 plank na kolen\u00e1ch?\" class=\"wp-image-510564\" title=\"Ako cvi\u010di\u0165 plank na kolen\u00e1ch?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank na natiahnut\u00fdch pa\u017eiach (Extended Arm Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu na natiahnut\u00fdch pa\u017eiach. Dlane s roztiahnut\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa nadol od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 telo v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 plank na natiahnut\u00fdch pa\u017eiach?\" class=\"wp-image-510916\" title=\"Ako cvi\u010di\u0165 plank na natiahnut\u00fdch pa\u017eiach?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Striedanie planku na predlakt\u00ed a natiahnut\u00fdch pa\u017eiach (Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa zdvihnite do planku na natiahnut\u00fdch pa\u017eiach a potom sa hne\u010f s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Takto pokra\u010dujte dovtedy, k\u00fdm neurob\u00edte 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, 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=\"Ako cvi\u010di\u0165 plank up-downs?\" class=\"wp-image-510548\" title=\"Ako cvi\u010di\u0165 plank up-downs?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank s krokmi do str\u00e1n (Plank With Side Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom urobte jednou nohou krok do strany, potom sa s n\u00e1dychom vr\u00e1\u0165te a urobte krok druhou nohou. Takto pokra\u010dujte dovtedy, k\u00fdm nenazbierate spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 kroky v planku?\" class=\"wp-image-510708\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa \u0161pi\u010dkami na noh\u00e1ch odrazte a odsko\u010dte do str\u00e1n. Potom sa rovnak\u00fdm sp\u00f4sobom odrazte od podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Takto vykonajte 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, 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=\"Ako cvi\u010di\u0165 plank jack?\" class=\"wp-image-510740\" title=\"Ako cvi\u010di\u0165 plank jack?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank so zano\u017eovan\u00edm (Plank With Leg Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zano\u017ete. Na za\u010diatok \u00faplne sta\u010d\u00ed, ke\u010f nohu zdvihnete len p\u00e1r centimetrov nad podlo\u017eku s t\u00fdm, \u017ee budete postupne rozsah pohybu zvy\u0161ova\u0165. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vystriedajte nohy. Takto urobte spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, 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=\"Ako cvi\u010di\u0165 plank so zano\u017eovan\u00edm?\" class=\"wp-image-510724\" title=\"Ako cvi\u010di\u0165 plank so zano\u017eovan\u00edm?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Z planku do strechy (Plank To Pike)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom za\u010dnite zdv\u00edha\u0165 boky nahor a\u017e do poz\u00edcie strechy. Sna\u017ete sa udr\u017ea\u0165 rovn\u00fd chrb\u00e1t a tie\u017e natiahnut\u00e9 nohy. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Takto urobte 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, 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=\"Ako cvi\u010di\u0165 cvik plank do strechy?\" class=\"wp-image-510756\" title=\"Ako cvi\u010di\u0165 cvik plank do strechy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Pr\u00ed\u0165ahy kolien k lak\u0165u v planku (Plank Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do planku na natiahnut\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u natiahnutej pa\u017ee. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu. Takto urobte spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, nedostato\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=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy kolena k lak\u0165u v planku?\" class=\"wp-image-510772\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy kolena k lak\u0165u v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zdv\u00edhanie pa\u017e\u00ed v planku (Plank With Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do planku na natiahnut\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zdvihnite jednu natiahnut\u00fa ruku. Na za\u010diatok sta\u010d\u00ed len p\u00e1r centimetrov nad zem s t\u00fdm, \u017ee budete postupne rozsah pohybu zvy\u0161ova\u0165. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu. Takto urobte spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, prepad\u00e1vanie tela 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=\"Ako cvi\u010di\u0165 zdv\u00edhanie pa\u017e\u00ed v planku?\" class=\"wp-image-510804\" title=\"Ako cvi\u010di\u0165 zdv\u00edhanie pa\u017e\u00ed v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Zdv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v planku (Plank With Opposite Arm And Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom s\u00fa\u010dasne zdvihnite a narovnajte proti\u013eahl\u00e9 kon\u010datiny (sta\u010d\u00ed p\u00e1r centimetrov nad zem). Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik vykonajte na opa\u010dn\u00fa stranu. Takto pokra\u010dujte, a\u017e nazbierate spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, prepad\u00e1vanie tela 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=\"Ako cvi\u010di\u0165 plank so zdv\u00edhan\u00edm opa\u010dn\u00fdch kon\u010dat\u00edn?\" class=\"wp-image-510820\" title=\"Ako cvi\u010di\u0165 plank so zdv\u00edhan\u00edm opa\u010dn\u00fdch kon\u010dat\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Obr\u00e1ten\u00fd plank (Reverse Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a>, potom sa o \u0148u zaprite rukami a zdvihnite panvu nahor. Natiahnut\u00fdmi rukami sa zaprite do zeme.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00fd plank?\" class=\"wp-image-510836\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00fd plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Preva\u017eovanie dopredu a dozadu v planku (Rocking Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do z\u00e1kladn\u00e9ho planku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom posu\u0148te cel\u00e9 telo viac dopredu a potom s n\u00e1dychom zase dozadu. Cel\u00fd \u010das sa sna\u017ete dr\u017ea\u0165 telo v jednej rovine. Takto urobte spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, 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=\"Ako cvi\u010di\u0165 rocking plank?\" class=\"wp-image-510852\" title=\"Ako cvi\u010di\u0165 rocking plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Pred\u013a\u017een\u00fd plank (Extended Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch pa\u017eiach. Dlane posu\u0148te viac pred seba a\u017e do maxim\u00e1lnej vzdialenosti, ke\u010f e\u0161te dok\u00e1\u017eete udr\u017ea\u0165 telo v jednej rovine.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Vo\u013ene d\u00fdchajte a sna\u017ete sa udr\u017ea\u0165 t\u00fato poz\u00edciu aspo\u0148 15 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 pred\u013a\u017een\u00fd plank?\" class=\"wp-image-510868\" title=\"Ako cvi\u010di\u0165 pred\u013a\u017een\u00fd plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Dotyky ramien v planku (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom zdvihnite jednu ruku a dla\u0148ou sa dotknite opa\u010dn\u00e9ho ramena. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 urobte druhou rukou. Takto pokra\u010dujte, a\u017e nazbierate spolu 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 dotyky ramien v planku?\" class=\"wp-image-510884\" title=\"Ako cvi\u010di\u0165 dotyky ramien 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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pokr\u010dte jednu nohu a urobte krok dopredu (pod telo) a to ist\u00e9 urobte hne\u010f druhou nohou. Potom vr\u00e1\u0165te prv\u00fa a n\u00e1sledne druh\u00fa nohu do v\u00fdchodiskovej polohy a cvik zopakujte. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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=\"Ako cvi\u010di\u0165 kroky v planku?\" class=\"wp-image-510900\" title=\"Ako cvi\u010di\u0165 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=\"Bocny_plank_a_jeho_varianty\"><\/span>Bo\u010dn\u00fd plank a jeho varianty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bo\u010dn\u00fd plank na predlakt\u00ed (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa na bok s natiahnut\u00fdmi nohami. Chodidlo hornej nohy polo\u017ete na zem pred spodn\u00fa nohu. Urobte vzpor na spodnej natiahnutej pa\u017ei a t\u00fa horn\u00fa dajte v bok alebo ju zdvihnite k stropu.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 aspo\u0148 15 sek\u00fand. Potom to ist\u00e9 urobte na opa\u010dn\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na predlakt\u00ed?\" class=\"wp-image-510596\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na predlakt\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00fd plank na kolen\u00e1ch (Kneeling Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok, urobte vzpor na predlakt\u00ed a ako oporu vyu\u017eite aj spodn\u00fa nohu, ktor\u00e1 je pokr\u010den\u00e1 do 90 stup\u0148ov. Horn\u00fa nohu natiahnite a kolen\u00e1 nechajte na sebe.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 aspo\u0148 15 sek\u00fand. Potom to ist\u00e9 urobte na opa\u010dn\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank pre za\u010diato\u010dn\u00edkov?\" class=\"wp-image-510580\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank pre za\u010diato\u010dn\u00edkov?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dn\u00fd plank na natiahnutej pa\u017ei (Extended Arm Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami a chodidlami polo\u017een\u00fdmi na sebe. Urobte vzpor na spodnej natiahnutej pa\u017ei a t\u00fa horn\u00fa dajte v bok alebo ju zdvihnite k stropu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand. Potom to ist\u00e9 urobte na opa\u010dn\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na natiahnutej pa\u017ei?\" class=\"wp-image-510612\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na natiahnutej pa\u017ei?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n (Alternating Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami. Chodidlo hornej nohy polo\u017ete na zem pred chodidlo spodnej nohy. Urobte vzpor na predlakt\u00ed a horn\u00fa pa\u017eu zdvihnite k stropu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte a 1 a\u017e 2 sekundy vydr\u017ete vo vzpore na jednej strane, potom polo\u017ete horn\u00fa pa\u017eu na predlaktie a preto\u010dte sa na druh\u00fd bok. Zase 1 a\u017e 2 sekundy vydr\u017ete v tejto polohe a op\u00e4\u0165 vyme\u0148te strany. Takto urobte 8 a\u017e 16 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n?\" class=\"wp-image-510628\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank s pokladan\u00edm bokov (Plank Hip Dips)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami. Chodidl\u00e1 nechajte polo\u017een\u00e9 na sebe a urobte vzpor na predlakt\u00ed spodnej ruky. Horn\u00fa pa\u017eu dajte v bok alebo ju zdvihnite k stropu.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pokladajte boky na podlo\u017eku, ktorej sa len \u013eahko dotknite, a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Takto pokra\u010dujte, a\u017e budete ma\u0165 8 a\u017e 12 opakovan\u00ed. Potom vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank s pokladan\u00edm bokov?\" class=\"wp-image-510644\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank s pokladan\u00edm bokov?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Skracova\u010dky v bo\u010dnom planku (Side Plank Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami. Chodidl\u00e1 nechajte polo\u017een\u00e9 na sebe a urobte vzpor na predlakt\u00ed spodnej ruky. Horn\u00fa pa\u017eu vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pokr\u010dte horn\u00fa pa\u017eu a nohu a sna\u017ete sa kolenom pribl\u00ed\u017ei\u0165 k lak\u0165u alebo sa ho a\u017e dotkn\u00fa\u0165. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Takto pokra\u010dujte, a\u017e budete ma\u0165 8 a\u017e 12 opakovan\u00ed. Potom vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 skracova\u010dky v planku?\" class=\"wp-image-510660\" title=\"Ako cvi\u010di\u0165 skracova\u010dky v planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Prevliekanie pa\u017ee v bo\u010dnom planku (Side Plank Thread The Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi rukami. Chodidl\u00e1 nechajte polo\u017een\u00e9 na sebe a urobte vzpor na predlakt\u00ed spodnej ruky. Horn\u00fa ruku zdvihnite nahor.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom prevle\u010dte horn\u00fa ruku pod telo a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm a pokra\u010dujte, a\u017e budete ma\u0165 8 a\u017e 12 opakovan\u00ed. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 prevliekanie pa\u017ee v bo\u010dnom planku?\" class=\"wp-image-510676\" title=\"Ako cvi\u010di\u0165 prevliekanie pa\u017ee v bo\u010dnom planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Bo\u010dn\u00fd plank so zdvihnutou nohou (Side Plank Leg Raise Hold)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami a urobte vzpor na predlakt\u00ed spodnej ruky. Horn\u00fa ruku aj horn\u00fa nohu zdvihnite nahor (sta\u010d\u00ed len o p\u00e1r centimetrov nahor).<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte a sna\u017ete sa udr\u017ea\u0165 t\u00fato poz\u00edciu aspo\u0148 15 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank so zdvihnutou nohou?\" class=\"wp-image-510692\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank so zdvihnutou nohou?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Chcete schudn\u00fa\u0165 na bruchu a ma\u0165 vyrysovan\u00fd six-pack? Ako na to sa dozviete v na\u0161ich \u010dl\u00e1nkoch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Skl\u00e1pa\u010dky a sed-\u013eahy: pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?<\/a><\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Osved\u010den\u00fd n\u00e1vod na six-pack: strava a tr\u00e9ning pre vypracovan\u00e9 brucho.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 tipov pre vyrysovan\u00fd six-pack.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 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\">H\u013ead\u00e1te in\u0161pir\u00e1ciu na \u00fa\u010dinn\u00e9 cviky na brucho? N\u00e1jdete ju v tr\u00e9ningov\u00fdch \u010dl\u00e1nkoch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 cvikov s medicinbalom na posilnenie bru\u0161n\u00e9ho svalstva.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-cvikov-na-brucho-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 najlep\u0161\u00edch cvikov na spevnenie brucha s posil\u0148ovacou gumou.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je funk\u010dn\u00fd cvik, ktor\u00fd v\u00e1m pom\u00f4\u017ee posilni\u0165 svaly stredu tela. V\u010faka dne\u0161n\u00e9mu \u010dl\u00e1nku u\u017e viete, \u017ee <strong>nemus\u00edte st\u00e1le dokola robi\u0165 z\u00e1kladn\u00fd plank<\/strong>. Existuje mno\u017estvo variantov, ktor\u00e9 spestria ka\u017ed\u00fd tr\u00e9ning brucha aj cel\u00e9ho tela. Pri cvi\u010den\u00ed v\u0161ak <strong>v\u017edy myslite na spr\u00e1vnu techniku<\/strong> a v\u00fddr\u017e v planku alebo po\u010det opakovan\u00ed zvy\u0161ujte postupne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho so svojimi priate\u013emi a pode\u013ete sa s nimi o \u00fa\u010dinn\u00e9 varianty planku.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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 alebo si tr\u00e9ning brucha chcete spestri\u0165 nov\u00fdmi cvikmi? V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete tie naj\u00fa\u010dinnej\u0161ie varianty planku pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov.<\/p>\n","protected":false},"author":129,"featured_media":510481,"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":[3],"tags":[6171,6123,6157,6062],"filter_section":[],"filter_attribute":[13016],"class_list":{"0":"post-511135","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cvicenie","10":"tag-cviky-s-vlastnou-vahou","11":"tag-trening","12":"filter_attribute-cviky-na-brucho","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>24 najefekt\u00edvnej\u0161\u00edch variantov planku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je plank a ako ho cvi\u010di\u0165 spr\u00e1vne? 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