{"id":514305,"date":"2023-12-12T12:12:50","date_gmt":"2023-12-12T11:12:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=514305"},"modified":"2023-12-12T14:11:11","modified_gmt":"2023-12-12T13:11:11","slug":"cele-mai-distractive-variante-de-planking","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/","title":{"rendered":"24 cele mai eficiente variante de plank"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Care_sunt_beneficiile_plank-ului\" title=\"Care sunt beneficiile plank-ului?\">Care sunt beneficiile plank-ului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Cat_de_des_ar_trebui_sa_faceti_plank\" title=\"C\u00e2t de des ar trebui s\u0103 face\u021bi plank?\">C\u00e2t de des ar trebui s\u0103 face\u021bi plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Cum_sa_va_intariti_si_sa_va_sculptati_abdomenul_Incercati_cele_mai_bune_24_de_variante_de_plank\" title=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 v\u0103 sculpta\u021bi abdomenul? \u00cencerca\u021bi cele mai bune 24 de variante de plank\">Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 v\u0103 sculpta\u021bi abdomenul? \u00cencerca\u021bi cele mai bune 24 de variante de plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Exercitiul_de_baza_si_variatiile_sale\" title=\"Exerci\u021biul de baz\u0103 \u0219i varia\u021biile sale\">Exerci\u021biul de baz\u0103 \u0219i varia\u021biile sale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Plank-ul_lateral_si_variatiile_sale\" title=\"Plank-ul lateral \u0219i varia\u021biile sale\">Plank-ul lateral \u0219i varia\u021biile sale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Unde_va_puteti_indrepta_de_aici\" title=\"Unde v\u0103 pute\u021bi \u00eendrepta de aici?\">Unde v\u0103 pute\u021bi \u00eendrepta de aici?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-distractive-variante-de-planking\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank-ul iese \u00een eviden\u021b\u0103 ca fiind un exerci\u021biu de top, contribuind la un <strong>trunchi puternic \u0219i mu\u0219chi abdominali bine defini\u021bi<\/strong>. Cu toate acestea, este posibil s\u0103 se instaleze monotonia \u00een antrenamentul vostru, ceea ce duce la o sc\u0103dere a frecven\u021bei exerci\u021biilor fizice. Pentru a combate acest lucru, am preg\u0103tit variante de plank la fel de eficiente, ideale at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii experimenta\u021bi care caut\u0103 provoc\u0103ri noi. Aceste varia\u021bii aduc diversitate \u00een antrenamentul abdominal sau \u00een antrenamentul pe intervale de mare intensitate (HIIT), totul f\u0103r\u0103 a fi nevoie de niciun echipament suplimentar.<\/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=\"Care_sunt_beneficiile_plank-ului\"><\/span>Care sunt beneficiile plank-ului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate v\u0103 \u00eentreba\u021bi, de ce s\u0103 v\u0103 deranja\u021bi s\u0103 face\u021bi plank? Exist\u0103 mai multe beneficii conving\u0103toare pentru a v\u0103 motiva. \u00cen primul r\u00e2nd, ajut\u0103 la <strong>\u00eent\u0103rirea trunchiului \u0219i la sculptarea mu\u0219chilor abdominali<\/strong>. Dincolo de un aspect fizic mai atr\u0103g\u0103tor, acest exerci\u021biu ofer\u0103 o serie de avantaje func\u021bionale, cum ar fi o postur\u0103 \u00eembun\u0103t\u0103\u021bit\u0103, o stabilitate mai bun\u0103 \u0219i o for\u021b\u0103 general\u0103 crescut\u0103. Aceste beneficii pot fi apoi valorificate \u00een antrenamentele tradi\u021bionale de for\u021b\u0103, cum ar fi <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiunile<\/a> sau <a href=\"https:\/\/gymbeam.ro\/blog\/indreptari-ce-greseli-faceti-cel-mai-des-si-cum-sa-le-evitati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">deadlifturile<\/a>. Un trunchi puternic se va dovedi, de asemenea, avantajos \u00een timpul diferitelor activit\u0103\u021bi precum <a href=\"https:\/\/gymbeam.ro\/blog\/alergarea-este-plictisitoare-ce-sa-faceti-ca-sa-va-placa-in-continuare-si-sa-faceti-progrese\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alergarea<\/a>, fotbalul, baschetul sau chiar artele mar\u021biale. \u00cen special, plank-ul este potrivit <strong>at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi<\/strong>, \u00eencadr\u00e2ndu-se perfect \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate-pentru-sala\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">planul de antrenament<\/a> al aproape oric\u0103rei persoane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre beneficiile plank-ului, citi\u021bi articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum v\u0103 poate schimba corpul exerci\u021biul plank? Abdomen six-pack, centru mai puternic \u0219i performan\u021b\u0103 sportiv\u0103 mai bun\u0103<\/a><\/strong>.<\/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=\"Cat_de_des_ar_trebui_sa_faceti_plank\"><\/span>C\u00e2t de des ar trebui s\u0103 face\u021bi plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Anticiparea rezultatelor rapide v-ar fi putut determina s\u0103 v\u0103 programa\u021bi plank-ul \u00een antrenament \u00een fiecare zi. Totu\u0219i, o astfel de abordare nu este nici ideal\u0103, nici durabil\u0103 pe termen lung. Proced\u00e2nd astfel, mu\u0219chii abdominali sau umerii vi se pot \u00eencorda prea tare, ace\u0219tia juc\u00e2nd un rol important \u00een men\u021binerea unei pozi\u021bii stabile.<\/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>Cel mai bine este s\u0103 introduce\u021bi acest exerci\u021biu \u00een diferite variante \u00een rutina de antrenament de <strong>2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/li>\n\n\n\n<li>\u00cel pute\u021bi efectua singuri, \u00eel pute\u021bi introduce \u00eentr-o sesiune HIIT, \u00eel pute\u021bi include ca parte dintr-un <a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-muschii-abdominali\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antrenament mai complex pentru abdomen<\/a>, sau \u00eel pute\u021bi combina cu exerci\u021bii care vizeaz\u0103 alte grupe musculare.<\/li>\n\n\n\n<li>\u00cencepe\u021bi cu o<strong> men\u021binere de 15 secunde<\/strong> \u0219i apoi ad\u0103uga\u021bi 10 secunde \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, dar numai dac\u0103 pute\u021bi men\u021bine pozi\u021bia corect\u0103.<\/li>\n\n\n\n<li>Mai \u00eent\u00e2i face\u021bi <strong>3 seturi<\/strong>, apoi pute\u021bi cre\u0219te treptat p\u00e2n\u0103 la 5 seturi.<\/li>\n\n\n\n<li>Nu ezita\u021bi s\u0103 combina\u021bi diferite varia\u021bii de plank \u00een timpul sesiunii de antrenament.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul abdominal nu este doar despre plank, ci mplic\u0103 o abordare mai cuprinz\u0103toare cu mai multe exerci\u021bii. Pute\u021bi g\u0103si totul \u00een articolul nostru: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/21-cele-mai-bune-exercitii-pentru-abdomen-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 de cele mai bune exerci\u021bii pentru abdomen cu propria greutate<\/a>.<\/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=\"Beneficiile plank-ului\" class=\"wp-image-510500\" title=\"Beneficiile plank-ului\" 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=\"Cum_sa_va_intariti_si_sa_va_sculptati_abdomenul_Incercati_cele_mai_bune_24_de_variante_de_plank\"><\/span>Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 v\u0103 sculpta\u021bi abdomenul? \u00cencerca\u021bi cele mai bune 24 de variante de plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Principalul avantaj al plank-ului este c\u0103 \u00eel pute\u021bi executa f\u0103r\u0103 nici un <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/accesorii\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">echipament<\/a><\/strong>. Tot ce trebuie s\u0103 face\u021bi este s\u0103 a\u0219eza\u021bi un <a aria-label=\"prosop (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/prosoape\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prosop<\/a> sau o <a aria-label=\"saltea (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/saltele-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> sub voi. Acest exerci\u021biu este potrivit pentru antrenamentele de acas\u0103, pentru sesiunile de antrenament <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-va-antrenati-in-parcurile-de-antrenament-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00een aer liber<\/a> sau oriunde \u00een timpul vacan\u021bei. \u00cenainte de a \u00eencepe s\u0103 pl\u0103nui\u021bi, asigura\u021bi-v\u0103 c\u0103 efectua\u021bi \u00eentotdeauna \u00eenc\u0103lzirea, spre exemplu, cu jogging pe loc, pe o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bicicleta-air-bike-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biciclet\u0103 fitness<\/a> sau c\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarde-de-sarit\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103ri\u021bi coarda<\/a>. Preg\u0103ti\u021bi un ceas sport, un telefon mobil sau un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cronometru-pentru-antrenament-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cronometru<\/a> pentru antrenament pentru a m\u0103sura durata exerci\u021biului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru antrenamentul vostru, alege\u021bi 2-4 dintre exerci\u021biile enumerate, care sunt \u00eemp\u0103r\u021bite \u00een dou\u0103 grupuri. Primul grup include varia\u021bii ale plank-ului de baz\u0103 concentrate mai mult pe \u00eent\u0103rirea mu\u0219chilor rectus \u0219i profunzi abdominali. Cel de-al doilea grup este format din varia\u021bii laterale, care sunt ideale pentru a lucra mu\u0219chii abdominali oblici.<\/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=\"29120,30209,67384,73135,95077\" ><\/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=\"Exercitiul_de_baza_si_variatiile_sale\"><\/span>Exerci\u021biul de baz\u0103 \u0219i varia\u021biile sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00eentr-o pozi\u021bie \u00eenclinat\u0103 pe antebra\u021be. Asigura\u021bi-v\u0103 c\u0103 umerii sunt departe de nivelul urechilor, \u00eendrepta\u021bi omopla\u021bii \u0219i men\u021bine\u021bi coatele la un unghi de aproximativ 45 de grade cu corpul. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i str\u0103dui\u021bi-v\u0103 s\u0103 men\u021bine\u021bi o pozi\u021bie dreapt\u0103 a corpului. Evita\u021bi arcuirea spatelui, mai ales \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, men\u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 un plank?\" class=\"wp-image-510516\" title=\"Cum se efectueaz\u0103 un plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank din genunchi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea, folosi\u021bi-v\u0103 genunchii ca suport pe o saltea \u0219i trece\u021bi \u00eentr-o pozi\u021bie \u00eenclinat\u0103 pe antebra\u021be. A\u0219eza\u021bi-v\u0103 palmele cu degetele desf\u0103cute sub umeri la o distan\u021b\u0103 ceva mai mare dec\u00e2t l\u0103\u021bimea acestora. Asigura\u021bi-v\u0103 c\u0103 umerii sunt departe de nivelul urechilor, \u00eendrepta\u021bi omopla\u021bii \u0219i men\u021bine\u021bi coatele la un unghi de aproximativ 45 de grade cu corpul. \u00cencorda\u021bi trunchiul \u0219i str\u0103dui\u021bi-v\u0103 s\u0103 men\u021bine\u021bi o pozi\u021bie stabil\u0103 a corpului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, men\u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea.<\/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=\"Cum se efectueaz\u0103 plank-ul din genunchi?\" class=\"wp-image-510564\" title=\"Cum se efectueaz\u0103 plank-ul din genunchi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank cu bra\u021bele \u00eentinse<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00eentr-o pozi\u021bie \u00eenclinat\u0103 cu bra\u021bele extinse. A\u0219eza\u021bi-v\u0103 palmele cu degetele desf\u0103cute sub umeri la o distan\u021b\u0103 ceva mai mare dec\u00e2t l\u0103\u021bimea lor. Asigura\u021bi-v\u0103 c\u0103 umerii sunt departe de nivelul urechilor, \u00eendrepta\u021bi omopla\u021bii \u0219i men\u021bine\u021bi coatele la un unghi de aproximativ 45 de grade cu corpul. \u00cencorda\u021bi-v\u0103 trunchiul \u0219i str\u0103dui\u021bi-v\u0103 s\u0103 men\u021bine\u021bi o pozi\u021bie dreapt\u0103 a corpului. Evita\u021bi arcuirea spatelui, mai ales \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, \u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 plank-ul cu bra\u021bele \u00eentinse?\" class=\"wp-image-510916\" title=\"Cum se efectueaz\u0103 plank-ul cu bra\u021bele \u00eentinse?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Up Down Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia plank de baz\u0103. Evita\u021bi arcuirea spatelui, mai ales \u00een regiunea lombar\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce v\u0103 ridica\u021bi \u00een pozi\u021bia de plank cu bra\u021bul \u00eentins, apoi inspira\u021bi c\u00e2nd reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/21-high-low-plank.gif\" alt=\"Cum se efectueaz\u0103 up down plank?\" class=\"wp-image-510548\" title=\"Cum se efectueaz\u0103 up down plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank cu pas lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank de baz\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce face\u021bi un pas cu un picior, apoi inspira\u021bi c\u00e2nd v\u0103 \u00eentoarce\u021bi \u0219i face\u021bi un pas cu cel\u0103lalt picior. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi un total de 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 plank step ins?\" class=\"wp-image-510708\" title=\"Cum se efectueaz\u0103 plank step ins?\"\/><\/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>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank de baz\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eempinge\u021bi v\u00e2rfurile degetelor de la picioare, s\u0103rind \u00een lateral. Apoi, \u00eempinge\u021bi u\u0219or din nou, revenind la pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi u\u0219or \u00een urm\u0103toarea repetare. P\u0103stra\u021bi ritmul \u0219i efectua\u021bi 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/33-Plank-jack-oprava.gif\" alt=\"Cum se efectueaz\u0103 plank jack?\" class=\"wp-image-510740\" title=\"Cum se efectueaz\u0103 plank jack?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank cu ridicare de picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank de baz\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce ridica\u021bi piciorul. C\u00e2nd \u00eencepe\u021bi, este suficient s\u0103 ridica\u021bi piciorul la doar c\u00e2\u021biva centimetri deasupra saltelei, m\u0103rind treptat aria de mi\u0219care pe m\u0103sur\u0103 ce continua\u021bi. Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i schimba\u021bi picioarele. Efectua\u021bi un total de 8-16 repet\u0103ri \u00een acest mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate la sol, ridicarea excesiv\u0103 a bazinului, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/32-plank-so-zanozovanim.gif\" alt=\"Cum se efectueaz\u0103 plank cu ridicare de picior?\" class=\"wp-image-510724\" title=\"Cum se efectueaz\u0103 plank cu ridicare de picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Plank cu ridicare de bazin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank de baz\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eencepe\u021bi s\u0103 v\u0103 ridica\u021bi \u0219oldurile c\u00e2t mai sus posibil. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi spatele drept \u0219i picioarele \u00eentinse. Inspira\u021bi pe m\u0103sur\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i trece\u021bi u\u0219or \u00een urm\u0103toarea repetare. Efectua\u021bi 8-16 repet\u0103ri \u00een acest fel.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/34-elbow-plank-pike.gif\" alt=\"Cum se efectueaz\u0103 plank cu ridicare de bazin?\" class=\"wp-image-510756\" title=\"Cum se efectueaz\u0103 plank cu ridicare de bazin?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Plank Knee To Elbow<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bul \u00eentins.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eendoi\u021bi un picior \u0219i aduce\u021bi-l spre cotul bra\u021bului \u00eentins. Apoi, readuce\u021bi-l \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi imediat aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Efectua\u021bi un total de 8-16 repet\u0103ri \u00een acest mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului, gam\u0103 insuficient\u0103 de mi\u0219care.<\/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=\"Cum se efectueaz\u0103 plank knee to elbow?\" class=\"wp-image-510772\" title=\"Cum se efectueaz\u0103 plank knee to elbow?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Plank cu ridicare de bra\u021b<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bul \u00eentins.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce ridica\u021bi \u0219i \u00eentinde\u021bi un bra\u021b. Pentru \u00eenceput, doar c\u00e2\u021biva centimetri deasupra solului este suficient, cresc\u00e2nd treptat amplitudinea de mi\u0219care pe m\u0103sur\u0103 ce continua\u021bi. Apoi, reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi imediat pe cealalt\u0103 parte. Efectua\u021bi un total de 8-16 repet\u0103ri \u00een acest mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului, aplecarea corpului prea mult \u00eentr-o parte.<\/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=\"Cum se efectueaz\u0103 plank cu ridicare de bra\u021b?\" class=\"wp-image-510804\" title=\"Cum se efectueaz\u0103 plank cu ridicare de bra\u021b?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Plank cu bra\u021b opus \u0219i ridicare de picior<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bele extinse.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u0219i ridica\u021bi \u0219i extinde\u021bi simultan membrele opuse (la doar c\u00e2\u021biva centimetri deasupra solului). Inspira\u021bi \u00een timp ce reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i efectua\u021bi exerci\u021biul cu cealalt\u0103 pereche de membre. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi un total de 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, mi\u0219care necontrolat\u0103, gam\u0103 limitat\u0103 de mi\u0219care, \u00eenclinarea corpului prea mult \u00eentr-o parte.<\/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=\"Cum se efectueaz\u0103 plank cu bra\u021b opus \u0219i ridicare de picior?\" class=\"wp-image-510820\" title=\"Cum se efectueaz\u0103 plank cu bra\u021b opus \u0219i ridicare de picior?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Reverse Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi-v\u0103 pe o <a href=\"https:\/\/gymbeam.ro\/saltea-dual-yoga-mat-grey-yellow-gymbeam-62758.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a>&nbsp;cu fa\u021ba \u00een sus, sprijini\u021bi-v\u0103 cu m\u00e2inile \u0219i ridica\u021bi \u0219oldurile spre tavan. Sprijini\u021bi-v\u0103 corpul cu picioarele drepte sprijinite pe podea.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, \u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 reverse plank?\" class=\"wp-image-510836\" title=\"Cum se efectueaz\u0103 reverse plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Rocking Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank de baz\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce v\u0103 muta\u021bi \u00eentregul corp \u00eenainte, apoi inspira\u021bi c\u00e2nd \u00eel muta\u021bi \u00eenapoi. Pe tot parcursul, urm\u0103ri\u021bi s\u0103 v\u0103 men\u021bine\u021bi corpul \u00eentr-o linie dreapt\u0103. Efectua\u021bi un total de 8-16 repet\u0103ri \u00een acest mod.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/40-rocking-plank.gif\" alt=\"Cum se efectueaz\u0103 rocking plank?\" class=\"wp-image-510852\" title=\"Cum se efectueaz\u0103 rocking plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Plank cu bra\u021bele extinse<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bele extinse. Deplasa\u021bi-v\u0103 palmele mai \u00eenainte, extinz\u00e2ndu-le la distan\u021ba maxim\u0103, unde v\u0103 pute\u021bi men\u021bine \u00een continuare corpul \u00een linie dreapt\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 plank cu bra\u021bele extinse?\" class=\"wp-image-510868\" title=\"Cum se efectueaz\u0103 plank cu bra\u021bele extinse?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Plank cu atingere de umeri<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bele extinse.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce ridica\u021bi o m\u00e2n\u0103 \u0219i atinge\u021bi um\u0103rul opus. Inspira\u021bi pe m\u0103sur\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i efectua\u021bi aceea\u0219i mi\u0219care cu cealalt\u0103 m\u00e2n\u0103. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi un total de 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 plank cu atingere de umeri?\" class=\"wp-image-510884\" title=\"Cum se efectueaz\u0103 plank cu atingere de umeri?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. Plank Step Ins<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe podea \u0219i trece\u021bi \u00een pozi\u021bia de plank cu bra\u021bele extinse.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eendoi\u021bi un picior \u0219i face\u021bi un pas \u00eenainte (sub corp), apoi repeta\u021bi imediat aceea\u0219i mi\u0219care cu cel\u0103lalt picior. Reveni\u021bi cu primul picior \u0219i apoi al doilea picior \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol, ridicarea excesiv\u0103 a bazinului.<\/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=\"Cum se efectueaz\u0103 plank step ins?\" class=\"wp-image-510900\" title=\"Cum se efectueaz\u0103 plank step ins?\"\/><\/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=\"Plank-ul_lateral_si_variatiile_sale\"><\/span>Plank-ul lateral \u0219i varia\u021biile sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. Plasa\u021bi talpa piciorului superior pe podea \u00een fa\u021ba piciorului inferior. Ridica\u021bi-v\u0103 pe bra\u021bul inferior \u00eentins \u0219i plasa\u021bi bra\u021bul superior pe \u0219old sau ridica\u021bi-l spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, men\u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Apoi, efectua\u021bi acela\u0219i exerci\u021biu pe partea opus\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol.<\/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=\"Cum se efectueaz\u0103 plank-ul lateral?\" class=\"wp-image-510596\" title=\"Cum se efectueaz\u0103 plank-ul lateral?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank lateral din genunchi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, ridica\u021bi-v\u0103 pe antebra\u021b \u0219i folosi\u021bi ca suport piciorul inferior, \u00eendoit la un unghi de 90 de grade. \u00centinde\u021bi piciorul superior \u0219i \u021bine\u021bi genunchii apropia\u021bi.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, men\u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Apoi, efectua\u021bi acela\u0219i exerci\u021biu pe partea opus\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea.<\/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=\"Cum se efectueaz\u0103 plank lateral din genunchi pentru \u00eencep\u0103tori?\" class=\"wp-image-510580\" title=\"Cum se efectueaz\u0103 plank lateral din genunchi pentru \u00eencep\u0103tori?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Plank extins cu un bra\u021b ridicat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse \u0219i picioarele adunate. Ridica\u021bi-v\u0103 pe bra\u021bul inferior \u00eentins \u0219i plasa\u021bi bra\u021bul superior pe \u0219old sau ridica\u021bi-l spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, men\u021bine\u021bi corpul \u00eencordat \u0219i urm\u0103ri\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Apoi, efectua\u021bi acela\u0219i exerci\u021biu pe partea opus\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol.<\/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=\"Cum se efectueaz\u0103 plank-ul extins cu un bra\u021b ridicat?\" class=\"wp-image-510612\" title=\"Cum se efectueaz\u0103 plank-ul extins cu un bra\u021b ridicat?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank cu alternarea p\u0103r\u021bilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. A\u0219eza\u021bi talpa piciorului superior pe podea \u00een fa\u021ba piciorului inferior. Ridica\u021bi-v\u0103 pe antebra\u021b \u0219i ridica\u021bi bra\u021bul spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural \u0219i men\u021bine\u021bi pozi\u021bia de plank lateral pe o parte timp de 1-2 secunde. Apoi, plasa\u021bi bra\u021bul superior pe podea l\u00e2ng\u0103 cel\u0103lalt bra\u021b, \u00eentoarce\u021bi-v\u0103 pe cealalt\u0103 parte \u0219i \u021bine\u021bi \u00eenc\u0103 1-2 secunde. Schimba\u021bi p\u0103r\u021bile \u0219i repeta\u021bi acest proces p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-16 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre sol.<\/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=\"Cum se efectueaz\u0103 plank-ul cu alternarea p\u0103r\u021bilor?\" class=\"wp-image-510628\" title=\"Cum se efectueaz\u0103 plank-ul cu alternarea p\u0103r\u021bilor?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank Hip Dips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. \u021aine\u021bi picioarele adunate \u0219i ridica\u021bi-v\u0103 pe antebra\u021bul bra\u021bului inferior. A\u0219eza\u021bi bra\u021bul superior pe \u0219old sau ridica\u021bi-l spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce v\u0103 cobor\u00e2\u021bi \u0219oldurile spre saltea, ating\u00e2nd-o u\u0219or. Apoi, inspira\u021bi \u00een timp ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-12 repet\u0103ri \u0219i schimba\u021bi partea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/27-hip-dip-plank.gif\" alt=\"Cum se efectueaz\u0103 plank hip dips?\" class=\"wp-image-510644\" title=\"Cum se efectueaz\u0103 plank hip dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Side Plank Crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. \u021aine\u021bi picioarele adunate, ridica\u021bi-v\u0103 pe antebra\u021bul bra\u021bului inferior \u0219i extinde\u021bi bra\u021bul deasupra capului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce \u00eendoi\u021bi bra\u021bul \u0219i piciorul, cu scopul de a apropia genunchiul de cot sau de a-l atinge. Inspira\u021bi pe m\u0103sur\u0103 ce v\u0103 \u00eentoarce\u021bi la pozi\u021bia ini\u021bial\u0103, urmat\u0103 imediat de urm\u0103toarea repetare. Continua\u021bi \u00een acest mod p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-12 repet\u0103ri \u0219i schimba\u021bi partea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/28-side-plank-knee-tuck.gif\" alt=\"Cum se efectueaz\u0103 side plank crunches?\" class=\"wp-image-510660\" title=\"Cum se efectueaz\u0103 side plank crunches?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Side Plank Thread The Needle<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. \u021aine\u021bi picioarele adunate \u0219i ridica\u021bi-v\u0103 pe antebra\u021bul bra\u021bului inferior. \u00centinde\u021bi bra\u021bul superior spre tavan.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Expira\u021bi \u00een timp ce trece\u021bi bra\u021bul sub corp, apoi inspira\u021bi c\u00e2nd reveni\u021bi la pozi\u021bia ini\u021bial\u0103. Trece\u021bi imediat la urm\u0103toarea repetare \u0219i continua\u021bi p\u00e2n\u0103 c\u00e2nd finaliza\u021bi 8-12 repet\u0103ri. Apoi, schimba\u021bi partea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea, mi\u0219care necontrolat\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/29-side-plank-through.gif\" alt=\"Cum se efectueaz\u0103 side plank thread the needle?\" class=\"wp-image-510676\" title=\"Cum se efectueaz\u0103 side plank thread the needle?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Side Plank Leg Lift Hold<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00centinde\u021bi-v\u0103 pe o parte, cu picioarele \u00eentinse. Ridica\u021bi-v\u0103 pe antebra\u021bul bra\u021bului inferior. \u00centinde\u021bi bra\u021bul spre tavan \u0219i ridica\u021bi, de asemenea, piciorul la c\u00e2\u021biva centimetri de la sol.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de cel pu\u021bin 15 secunde. Apoi, schimba\u021bi partea.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Arcuirea spatelui, \u0219oldurile \u00eenclinate spre podea.<\/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=\"Cum se efectueaz\u0103 side plank leg lift hold?\" class=\"wp-image-510692\" title=\"Cum se efectueaz\u0103 side plank leg lift hold?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unde_va_puteti_indrepta_de_aici\"><\/span>Unde v\u0103 pute\u021bi \u00eendrepta de aici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vre\u021bi s\u0103 pierde\u021bi gr\u0103simea de pe burt\u0103 \u0219i s\u0103 ave\u021bi un abdomen cu p\u0103tr\u0103\u021bele? Afla\u021bi cum s\u0103 ob\u021bine\u021bi acest lucru cu ajutorul articolelor noastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Crunches \u0219i abdomene: de ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen?<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu<\/strong>.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-incepatorului-pentru-obtinerea-unui-six-pack1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ghid pentru un abdomen cu six-pack: diet\u0103 \u0219i rutin\u0103 de antrenament pentru un abdomen sculptat.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/9-sfaturi-pentru-un-abdomen-six-pack-tonifiat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 sfaturi pentru un abdomen cu six-pack.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/ce-procent-de-grasime-corporala-trebuie-sa-aveti-pentru-a-vedea-patratele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce procent de gr\u0103sime corporal\u0103 trebuie s\u0103 ave\u021bi pentru a vedea p\u0103tr\u0103\u021belele?<\/strong><\/a><\/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\">C\u0103uta\u021bi inspira\u021bie pentru exerci\u021bii eficiente pentru abdomen? G\u0103si\u021bi-le \u00een articolele noastre de antrenament:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-eficient-de-6-minute-la-domiciliu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenament eficient de 6 minute pentru un abdomen realizat acas\u0103.<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/?p=383086\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Abdomenul inferior: 13 cele mai bune exerci\u021bii pentru greutatea corporal\u0103.<\/strong><\/a> <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/exercitii-pentru-abdomen-cu-mingea-medicinala\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 10 exerci\u021bii abdominale cu mingea medicinal\u0103.<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-9-exercitii-cu-banda-elastica-de-rezistenta-pentru-intarirea-abdomenului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 9 exerci\u021bii cu banda elastic\u0103 de rezisten\u021b\u0103 pentru \u00eent\u0103rirea abdomenului.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-11-exercitii-pentru-tonifierea-abdomenului1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 13 exerci\u021bii cu mingea pentru un abdomen puternic.<\/strong><\/a><\/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=\"Care_sunt_principalele_concluzii\"><\/span>Care sunt principalele concluzii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank-ul este un exerci\u021biu func\u021bional care v\u0103 poate ajuta s\u0103 v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii de baz\u0103. Dup\u0103 cum am subliniat \u00een articolul nostru de ast\u0103zi, <strong>nu trebuie s\u0103 r\u0103m\u00e2ne\u021bi la rutina de baz\u0103<\/strong> a acestuia. Exist\u0103 o gam\u0103 \u00eentreag\u0103 de varia\u021bii care pot ad\u0103uga diversitate antrenamentelor pentru abdomen \u0219i \u00eentregul corp. Cu toate acestea, este <strong>esen\u021bial s\u0103 acorda\u021bi prioritate tehnicii corecte<\/strong> \u00een timpul antrenamentului \u0219i s\u0103 nu uita\u021bi s\u0103 cre\u0219te\u021bi treptat durata men\u021binerii pozi\u021biilor sau num\u0103rul de repet\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, nu ezita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri \u0219i s\u0103 le povesti\u021bi despre aceste varia\u021bii eficiente de pozi\u021bii pentru plank.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>Vi se pare c\u0103 rutina tradi\u021bional\u0103 de plank este monoton\u0103 sau vre\u021bi s\u0103 v\u0103 diversifica\u021bi antrenamentul abdominal? \u00cen articolul nostru de ast\u0103zi, ve\u021bi descoperi cele mai eficiente variante de plank potrivite at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi.<\/p>\n","protected":false},"author":129,"featured_media":510478,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6314,7484,6458,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-514305","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-exercitii-cu-propria-greutate","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 cele mai eficiente variante de plank - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce este un plank? C\u00e2t de des, c\u00e2t timp \u0219i ce mu\u0219chi \u00eent\u0103re\u0219te? Plank-ul, pierderea \u00een greutate \u0219i impactul asupra corpului, performan\u021bei \u0219i rezisten\u021bei.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cele-mai-distractive-variante-de-planking\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"24 cele mai eficiente variante de plank - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce este un plank? C\u00e2t de des, c\u00e2t timp \u0219i ce mu\u0219chi \u00eent\u0103re\u0219te? 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