{"id":514883,"date":"2023-12-28T09:24:41","date_gmt":"2023-12-28T08:24:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=514883"},"modified":"2025-10-10T14:37:51","modified_gmt":"2025-10-10T12:37:51","slug":"24-najucinkovitejsih-razlicic-planka","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/","title":{"rendered":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka"},"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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Katere_so_prednosti_plankanja\" title=\"Katere so prednosti plankanja?\">Katere so prednosti plankanja?<\/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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Kako_pogosto_bi_morali_izvajati_plank\" title=\"Kako pogosto bi morali izvajati plank?\">Kako pogosto bi morali izvajati 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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Kako_okrepiti_in_oblikovati_trebusne_misice_Preizkusite_24_najboljsih_razlicic_planka\" title=\"Kako okrepiti in oblikovati trebu\u0161ne mi\u0161ice? Preizkusite 24 najbolj\u0161ih razli\u010dic planka\">Kako okrepiti in oblikovati trebu\u0161ne mi\u0161ice? Preizkusite 24 najbolj\u0161ih razli\u010dic planka<\/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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Osnovni_plank_in_njegove_razlicice\" title=\"Osnovni plank in njegove razli\u010dice\">Osnovni plank in njegove razli\u010dice<\/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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Stranski_plank_in_njegove_razlicice\" title=\"Stranski plank in njegove razli\u010dice\">Stranski plank in njegove razli\u010dice<\/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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/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.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank izstopa kot vrhunska vaja, saj prispeva k <strong>mo\u010dnemu jedru in dobro definiranim trebu\u0161nim mi\u0161icam.<\/strong> Vendar se lahko kljub temu sre\u010damo z monotonostjo, kar vodi do zmanj\u0161anja pogostosti izvajanja. Da bi se temu izognili, smo za vas zbrali razli\u010dice plankov. Te so idealne tako za za\u010detnike kot za izku\u0161ene \u0161portnike, ki i\u0161\u010dejo nove izzive, z njihovo pomo\u010djo pa boste vnesli raznolikost v va\u0161o vadbo za trebu\u0161ne mi\u0161ice ali visoko intenzivni intervalni trening (HIIT), vse brez potrebe po dodatni fitnes opremi.<\/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=\"Katere_so_prednosti_plankanja\"><\/span>Katere so prednosti plankanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se spra\u0161ujete zakaj bi se sploh mu\u010dili z vajami planka? Obstaja ve\u010d prepri\u010dljivih prednosti, ki vas lahko motivirajo. Plank pomaga <strong>u\u010dvrstiti jedro in oblikovati trebu\u0161ne mi\u0161ice.<\/strong> Poleg vpliva na privla\u010dnej\u0161o postavo pa prina\u0161a tudi \u0161tevilne funkcionalne prednosti. Te vklju\u010dujejo izbolj\u0161ano telesno dr\u017eo, ve\u010djo stabilnost in splo\u0161no ve\u010djo mo\u010d. Te prednosti vam bodo koristile pri tradicionalnem treningu za krepitev mo\u010di, predvsem pri vajah kot so <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\">po\u010depi<\/a> ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\">mrtvi dvigi<\/a>. Mo\u010dno jedro se bo izkazalo za koristno tudi pri razli\u010dnih vzdr\u017eljivostnih aktivnostih, kot so <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\">tek<\/a>, nogomet, ko\u0161arka ali celo pri borilnih ve\u0161\u010dinah. Plank je primeren <strong>tako za za\u010detnike kot za napredne \u0161portnike<\/strong> in ga brez te\u017eav vklju\u010dimo v <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\">na\u010drt treningov<\/a> skoraj vsakogar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih planka, preberite na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-vaja-plank-spremeni-vase-telo-six-pack-mocnejse-jedro-in-boljsa-telesna-zmogljivost\/\" class=\"ek-link\">Kako lahko vaja plank spremeni va\u0161e telo? Six-Pack, mo\u010dnej\u0161e jedro in bolj\u0161a telesna zmogljivost<\/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=\"Kako_pogosto_bi_morali_izvajati_plank\"><\/span>Kako pogosto bi morali izvajati plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste zaradi pri\u010dakovanja hitrih rezultatov vsak dan v vadbo vklju\u010dili plank. Vendar tak\u0161en pristop ni niti idealen niti dolgoro\u010dno vzdr\u017een. Pri tem lahko obremenite trebu\u0161ne mi\u0161ice ali ramena, ki imajo pomembno vlogo pri ohranjanju stabilnega polo\u017eaja.<\/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>Najbolje je, da plank v ve\u010d razli\u010dicah vklju\u010dite v svojo vadbeno rutino <strong>2-3-krat na teden.<\/strong><\/li>\n\n\n\n<li>Izvajate ga lahko samostojno, ga vklju\u010dite v HIIT vadbo ali ga izvajate kot del <a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-za-trebusne-misice\/\" class=\"ek-link\">celovite vadbe za trebu\u0161ne mi\u0161ice<\/a> ali ga kombinirate z vajami za druge mi\u0161i\u010dne skupine.<\/li>\n\n\n\n<li>Za\u010dnite s <strong>15-sekundnim dr\u017eanjem<\/strong> in nato vsak teden dodajte 10 sekund, vendar le, \u010de vam uspe ohraniti pravilno tehniko.<\/li>\n\n\n\n<li>Najprej naredite <strong>3 serije,<\/strong> nato pa jih lahko postopoma pove\u010date na 5 serij.<\/li>\n\n\n\n<li>Med vadbo lahko kombinirate \u0161tevilne razli\u010dice planka.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri vadbi za trebu\u0161ne mi\u0161ice ne gre le za plankanje, temve\u010d za celovitej\u0161i pristop z ve\u010d vajami. Vse najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">21 najbolj\u0161ih vaj za trebuh s telesno te\u017eo<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1124x750.jpg\" alt=\"Koristi plankanja\" class=\"wp-image-510500\" title=\"Koristi plankanja\" 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=\"Kako_okrepiti_in_oblikovati_trebusne_misice_Preizkusite_24_najboljsih_razlicic_planka\"><\/span>Kako okrepiti in oblikovati trebu\u0161ne mi\u0161ice? Preizkusite 24 najbolj\u0161ih razli\u010dic planka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavna prednost plank je, da ga lahko <strong>izvajate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostalo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brez opreme<\/a>.<\/strong> Vse, kar morate storiti je, da pod sebe polo\u017eite brisa\u010do ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a>. Ta vaja je primerna za doma\u010do vadbo, <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vadbo zunaj<\/a> in kjerkoli ste na po\u010ditnicah. Preden se lotite plankanja, se vedno ogrejte, na primer s tekom na mestu, na kolesu ali <a href=\"https:\/\/gymbeam.com\/skipping-ropes\" class=\"ek-link\">s preskakovanjem kolebnice<\/a>. Pripravite si \u0161portno uro, mobilni telefon ali <a href=\"https:\/\/gymbeam.si\/casovnik-za-vadbo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dasovnik za vadbo<\/a>, s katerim boste merili trajanje vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vadbo izberite 2-4 od na\u0161tetih vaj, ki so razdeljene v dve skupini. Prva skupina vklju\u010duje razli\u010dice osnovnega planka, ki so bolj osredoto\u010dene na krepitev rektusov in globokih trebu\u0161nih mi\u0161ic. Drugo skupino sestavljajo variacije stranskega planka, ki so idealne za vadbo stranskih trebu\u0161nih mi\u0161ic.<\/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=\"Osnovni_plank_in_njegove_razlicice\"><\/span>Osnovni plank in njegove razli\u010dice<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>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in se na podlakteh prestavite v polo\u017eaj plank. Poskrbite, da bodo ramena usmerjena stran od u\u0161es, lopatice stisnite skupaj, komolci pa naj bodo s telesom pod kotom pribli\u017eno 45 stopinj. Aktivirajte jedro in si prizadevajte ohraniti raven polo\u017eaj telesa. Izogibajte se upogibanju hrbta, zlasti v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/18-klasicky-plank.gif\" alt=\"Kako izvesti plank?\" class=\"wp-image-510516\" title=\"Kako izvesti plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kle\u010de\u010di plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Na tleh pokleknite, s koleni se naslonite na podlogo in preidite v plank na podlakteh. Dlani z razprtimi prsti polo\u017eite pod rameni na nekoliko ve\u010dji razdalji, kot je njihov razpon. Poskrbite, da bodo ramena usmerjena stran od u\u0161es, lopatice stisnite skupaj, komolci pa naj bodo poravnani s telesom pod kotom pribli\u017eno 45 stopinj. Aktivirajte jedro in si prizadevajte ohraniti stabilen polo\u017eaj telesa.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/22-elbow-knee-for-begginers.gif\" alt=\"Kako izvajati kle\u010de\u010di plank?\" class=\"wp-image-510564\" title=\"Kako izvajati kle\u010de\u010di plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank z iztegnjenimi rokami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v plank z iztegnjenimi rokami. Dlani z razprtimi prsti polo\u017eite pod ramena na razdalji, ki je nekoliko ve\u010dja od njihovega razpona. Poskrbite, da bodo ramena usmerjena stran od u\u0161es, lopatice stisnite skupaj, komolci pa naj bodo s telesom poravnani pod kotom pribli\u017eno 45 stopinj. Aktivirajte jedro in si prizadevajte ohraniti raven polo\u017eaj telesa. Izogibajte se upogibanju hrbta, zlasti v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/20-plank-na-vystretych-pazich-1.gif\" alt=\"Kako izvajati plank z iztegnjenimi rokami?\" class=\"wp-image-510916\" title=\"Kako izvajati plank z iztegnjenimi rokami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Visok nizek plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka. Izogibajte se upogibanju hrbta, zlasti v ledvenem predelu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko se dvignete v plank z iztegnjenimi rokami in vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Tako nadaljujte, dokler ne naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/21-high-low-plank.gif\" alt=\"Kako izvesti visok nizek plank plank?\" class=\"wp-image-510548\" title=\"Kako izvesti visok nizek plank plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank s stranskim korakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom naredite stranski korak z eno nogo, nato vdihnite, ko se vrnete in naredite stranski korak z drugo nogo. Tako nadaljujte, dokler ne naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/31-plank-toe-taps.gif\" alt=\"Kako izvajati plank s koraki?\" class=\"wp-image-510708\" title=\"Kako izvajati plank s koraki?\"\/><\/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>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom se odrinite s konicami prstov na nogah in sko\u010dite v stran. Nato se ponovno odrinite, se vrnite v za\u010detni polo\u017eaj in preidite v naslednjo ponovitev. Ohranite ritem in si naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/33-Plank-jack-oprava.gif\" alt=\"Kako izvesti plank Jack?\" class=\"wp-image-510740\" title=\"Kako izvesti plank Jack?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank z dvigom nog<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko dvignete nogo. Na za\u010detku je dovolj, da nogo dvignete le nekaj centimetrov nad podlago, nato pa postopoma pove\u010dujete obseg gibanja. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in zamenjate nogi. Na ta na\u010din naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/32-plank-so-zanozovanim.gif\" alt=\"Kako izvesti plank z dvigom nog?\" class=\"wp-image-510724\" title=\"Kako izvesti plank z dvigom nog?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Plank s privzdigom bokov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom za\u010dnite dvigovati boke proti stropu \u010dim vi\u0161je. Prizadevajte si ohraniti raven hrbet in iztegnjene noge. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in preidite v naslednjo ponovitev. Na ta na\u010din naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/34-elbow-plank-pike.gif\" alt=\"Kako izvajati plank v privzdig?\" class=\"wp-image-510756\" title=\"Kako izvajati plank v privzdig?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Plank s premikom kolena do komolca<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, medtem ko upognete eno nogo in koleno pribli\u017eate komolcu iztegnjene roke. Nato jo vrnite v za\u010detni polo\u017eaj in takoj ponovite enak gib z drugo nogo. Na ta na\u010din naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice, premajhen obseg gibanja.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/35-knee-to-elbow.gif\" alt=\"Kako izvajati plank od kolena do komolca?\" class=\"wp-image-510772\" title=\"Kako izvajati plank od kolena do komolca?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Plank z dvigom rok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko dvignete in iztegnete roko. Za za\u010detek je dovolj le nekaj centimetrov nad tlemi, nato pa postopoma pove\u010dujte obseg gibanja. Nato se vrnite v za\u010detni polo\u017eaj in takoj ponovite na drugi strani. Na ta na\u010din naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice, prevelik nagib telesa na eno stran.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/37-alternating-arm-lift.gif\" alt=\"Kako izvesti plank z dvigom rok?\" class=\"wp-image-510804\" title=\"Kako izvesti plank z dvigom rok?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Plank z dvigom nasprotne roke in noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite ter hkrati dvignite in iztegnite nasprotno roko in nogo (dovolj je le nekaj centimetrov nad tlemi). Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in vajo izvedete z drugo roko in nogo. Tako nadaljujte, dokler ne naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlom, nenadzorovano gibanje, omejen obseg gibanja, prevelik nagib telesa na eno stran.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/38-superman-plank-hold.gif\" alt=\"Kako izvesti plank z dvigom nasprotne roke in noge?\" class=\"wp-image-510820\" title=\"Kako izvesti plank z dvigom nasprotne roke in noge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Obratni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a>, podprite se z rokami in dvignite boke navzgor. Telo podprite z iztegnjenimi nogami, pritisnjenimi ob tla.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/39-reverse-plank.gif\" alt=\"Kako izvesti obratni plank?\" class=\"wp-image-510836\" title=\"Kako izvesti obratni plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Razgiban plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v osnovni polo\u017eaj planka.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom premaknite celotno telo naprej, z vdihom pa nazaj. Ves \u010das si prizadevajte, da bo va\u0161e telo v ravni liniji. Na ta na\u010din naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/40-rocking-plank.gif\" alt=\"Kako izvajati razgiban plank?\" class=\"wp-image-510852\" title=\"Kako izvajati razgiban plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Iztegnjen plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami. Dlani premaknite naprej in jih iztegnite do najve\u010dje razdalje, na kateri lahko \u0161e vedno ohranite telo v ravni liniji.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/41-extended-plank.gif\" alt=\"Kako izvajati iztegnjen plank?\" class=\"wp-image-510868\" title=\"Kako izvajati iztegnjen plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Plank z dotikom ramen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom dvignite eno roko in se dotaknite nasprotne rame. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in izvedete enak gib z drugo roko. Tako nadaljujte, dokler ne naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/42-plank-shoulders-tap.gif\" alt=\"Kako izvajati plank z dotikom ramen?\" class=\"wp-image-510884\" title=\"Kako izvajati plank z dotikom ramen?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. Plank s koraki<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na tla in preidite v polo\u017eaj planka z iztegnjenimi rokami.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko pokr\u010dite eno nogo in naredite korak naprej (pod telesom), nato takoj ponovite isto gibanje z drugo nogo. Vrnite prvo in nato drugo nogo v za\u010detni polo\u017eaj ter ponovite vajo. Tako nadaljujte, dokler ne naredite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, pretirano dvigovanje medenice.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/43-step-to-quad-plank.gif\" alt=\"Kako izvajati plank s koraki?\" class=\"wp-image-510900\" title=\"Kako izvajati plank s koraki?\"\/><\/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=\"Stranski_plank_in_njegove_razlicice\"><\/span>Stranski plank in njegove razli\u010dice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stranski plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na boku z iztegnjenimi nogami. Stopalo zgornje noge polo\u017eite na tla pred spodnjo nogo. Dvignite se na spodnji iztegnjeni roki, zgornjo pa polo\u017eite na kolk ali jo dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund. Nato enako izvedite na nasprotni strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, boki spu\u0161\u010deni proti tlom.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/24-bocny-plank.gif\" alt=\"Kako izvajati stranski plank?\" class=\"wp-image-510596\" title=\"Kako izvajati stranski plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kle\u010de\u010d stranski plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok, se dvignite na podlaket, spodnjo nogo, upognjeno pod kotom 90 stopinj, pa uporabite kot oporo. Zgornjo nogo iztegnite, kolena pa naj bodo blizu skupaj.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund. Nato enako izvedite na nasprotni strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/23-bocny-plank-for-begginers.gif\" alt=\"Kako izvesti kle\u010de\u010di stranski plank za za\u010detnike?\" class=\"wp-image-510580\" title=\"Kako izvesti kle\u010de\u010di stranski plank za za\u010detnike?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stranski plank z iztegnjenimi rokami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami in stopali skupaj. Dvignite se na spodnji iztegnjeni roki, zgornjo pa polo\u017eite na kolk ali jo dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, dr\u017eite telo napeto in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 15 sekund. Nato enako izvedite na nasprotni strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, boki spu\u0161\u010deni proti tlom.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/25-bocny-plank-na-pazi.gif\" alt=\"Kako izvesti stranski plank z iztegnjenimi rokami?\" class=\"wp-image-510612\" title=\"Kako izvesti stranski plank z iztegnjenimi rokami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Izmeni\u010dni stranski plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami. Stopalo zgornje noge polo\u017eite na tla pred stopalo spodnje noge. Dvignite se na podlaket in zgornjo roko dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno in zadr\u017eite polo\u017eaj stranskega planka na eni strani za 1-2 sekundi. Nato premaknite zgornjo roko navzdol in jo polo\u017eite poleg druge roke ter se obrnite na drugo stran in vztrajajte \u0161e 1-2 sekundi. Zamenjajte strani in postopek ponavljajte, dokler ne opravite 8-16 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, boki spu\u0161\u010deni proti tlom.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/26-helicopter-plank.gif\" alt=\"Kako izvajati izmeni\u010dni stranski plank?\" class=\"wp-image-510628\" title=\"Kako izvajati izmeni\u010dni stranski plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Stranski plank z dvigom bokov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami. Stopala imejte skupaj in se dvignite na podlaket spodnje roke. Zgornjo roko polo\u017eite na kolk ali jo dvignite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom spustite boke proti podlogi in se je rahlo dotaknite. Nato vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Tako nadaljujte dokler ne naredite 8-12 ponovitev in nato zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/27-hip-dip-plank.gif\" alt=\"Kako izvajati plank hip dips?\" class=\"wp-image-510644\" title=\"Kako izvajati plank hip dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Stranski plank z dotikom kolena in komolca<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami. Stopala imejte skupaj, dvignite se na podlaket spodnje roke in iztegnite zgornjo roko nad glavo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Pri tem upogibajte zgornji del roke in noge, tako da se koleno pribli\u017ea komolcu in se ga dotakne. Vdihnite, ko se vrnete v za\u010detni polo\u017eaj in takoj zatem naredite naslednjo ponovitev. Tako nadaljujte, dokler ne naredite 8-12 ponovitev in nato zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/28-side-plank-knee-tuck.gif\" alt=\"Kako izvajati stranski pokr\u010den plank?\" class=\"wp-image-510660\" title=\"Kako izvajati stranski pokr\u010den plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Stranski plank &#8220;skozi \u0161ivankino uho&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Le\u017eite na boku z iztegnjenimi nogami. Stopala imejte skupaj in se dvignite na podlaket spodnje roke. Zgornjo roko iztegnite proti stropu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Izdihnite, ko zgornjo roko potegnete pod telo, in vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Takoj nadaljujte z naslednjo ponovitvijo in nadaljujte, dokler ne naredite 8-12 ponovitev. Nato zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/29-side-plank-through.gif\" alt=\"Kako izvajati stranski plank &quot;skozi \u0161ivankino uho&quot;\" class=\"wp-image-510676\" title=\"Kako izvajati stranski plank &quot;skozi \u0161ivankino uho&quot;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Stranski plank z dvignjeno nogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na bok z iztegnjenimi nogami. Dvignite se na podlaket spodnje roke. Zgornjo roko iztegnite proti stropu, zgornjo nogo pa prav tako dvignite nekaj centimetrov od tal.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno in posku\u0161ajte ohraniti ta polo\u017eaj vsaj 15 sekund. Nato zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Izbo\u010den hrbet, spu\u0161\u010danje bokov proti tlem, nenadzorovano gibanje.<\/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.si\/blog\/wp-content\/uploads\/2023\/11\/30-starfish.gif\" alt=\"Kako izvajati stranski plank z dvigom nog?\" class=\"wp-image-510692\" title=\"Kako izvajati stranski plank z dvigom nog?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u017delite izgubiti ma\u0161\u010dobo na trebuhu in imeti izklesan six-pack? Z na\u0161imi \u010dlanki se nau\u010dite, kako to dose\u010di:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/trebusnjaki-in-mali-trebusnjaki-zakaj-vam-ne-pomagajo-izgubiti-trebusne-mascobe\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Trebu\u0161njaki in mali trebu\u0161njaki: Zakaj vam ne pomagajo izgubiti trebu\u0161ne ma\u0161\u010dobe?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/znebite-se-trebusne-mascobe-in-oblikujte-telo-z-nasim-preprostim-vodicem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Znebite se trebu\u0161ne ma\u0161\u010dobe in oblikujte telo z na\u0161im preprostim vodi\u010dem<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/preverjen-vodic-za-radiatorcke-prehrana-in-vadba-za-izklesane-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Preverjen vodi\u010d za radiator\u010dke: Prehrana in vadba za izklesane trebu\u0161ne mi\u0161ice <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" class=\"ek-link\"><strong>9 nasvetov za izobli<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" target=\"_blank\" aria-label=\"k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/9-nasvetov-za-izoblikovan-six-pack\/\" class=\"ek-link\"><strong>ovan six-pack<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/koliksen-odstotek-telesne-mascobe-morate-imeti-da-lahko-vidite-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik\u0161en odstotek telesne ma\u0161\u010dobe morate imeti, da vidite trebu\u0161ne mi\u0161ice?<\/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\">I\u0161\u010dete navdih za u\u010dinkovite vaje za trebu\u0161ne mi\u0161ice? Poi\u0161\u010dite jih v na\u0161ih \u010dlankih posve\u010denih vadbi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/ucinkovita-6-minutna-domaca-vadba-za-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>U\u010dinkovita 6-minutna doma\u010da vadba za trebu\u0161ne mi\u0161ice<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/katere-vaje-za-spodnji-del-trebuha-so-res-najboljse\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodnji del trebuha: 13 najbolj\u0161ih vaj s telesno te\u017eo<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-trebusne-misice-z-medicinsko-zogo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice z medicinsko \u017eogo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/13-najboljsih-vaj-z-zogo-za-mocne-trebusne-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 Najbolj\u0161ih vaj z \u017eogo za mo\u010dne trebu\u0161ne mi\u0161ice<\/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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank je funkcionalna vaja, ki vam lahko pomaga okrepiti mi\u0161ice jedra. Kot je poudarjeno v dana\u0161njem \u010dlanku, <strong>ni treba, da se dolgo\u010dasite ob osnovni razli\u010dici planka.<\/strong> Obstaja cela vrsta razli\u010dic, ki lahko dodajo vznemirjenje va\u0161i vadbi za trebu\u0161ne mi\u0161ice in celotno telo. Vendar pa je <strong>klju\u010dno, da<\/strong> <strong>daste prednost pravilni tehniki<\/strong> med vadbo in ne pozabite postopoma pove\u010devati trajanja dr\u017eanja planka ali \u0161tevila ponovitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s svojimi prijatelji in jim razkrite te u\u010dinkovite razli\u010dice planka.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.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>Se vam zdi tradicionalna rutina planka monotona ali \u017eelite popestriti vadbo trebuha? V dana\u0161njem \u010dlanku boste odkrili naju\u010dinkovitej\u0161e razli\u010dice planka, ki so primerne tako za za\u010detnike kot za napredne \u0161portnike.<\/p>\n","protected":false},"author":129,"featured_media":510482,"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":[119],"tags":[6315,7485,6459,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-514883","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trebusne-misice","9":"tag-trening-sl","10":"tag-vadba-sl","11":"tag-vaje-z-lastno-tezo","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 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.\" \/>\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\/24-najucinkovitejsih-razlicic-planka\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"24 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-28T08:24:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-10T12:37:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"24 naju\u010dinkovitej\u0161ih razli\u010dic planka\",\"datePublished\":\"2023-12-28T08:24:41+00:00\",\"dateModified\":\"2025-10-10T12:37:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\"},\"wordCount\":2645,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"keywords\":[\"trebu\u0161ne mi\u0161ice\",\"trening\",\"vadba\",\"vaje z lastno te\u017eo\"],\"articleSection\":[\"Vadba in trening\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\",\"name\":\"24 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"datePublished\":\"2023-12-28T08:24:41+00:00\",\"dateModified\":\"2025-10-10T12:37:51+00:00\",\"description\":\"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"24 nejefektivn\u011bj\u0161\u00edch variant planku\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"24 naju\u010dinkovitej\u0161ih razli\u010dic planka\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog","description":"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/24-najucinkovitejsih-razlicic-planka\/","og_type":"article","og_title":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog","og_description":"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.","og_url":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/","og_site_name":"GymBeam Blog","article_published_time":"2023-12-28T08:24:41+00:00","article_modified_time":"2025-10-10T12:37:51+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka","datePublished":"2023-12-28T08:24:41+00:00","dateModified":"2025-10-10T12:37:51+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/"},"wordCount":2645,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png","keywords":["trebu\u0161ne mi\u0161ice","trening","vadba","vaje z lastno te\u017eo"],"articleSection":["Vadba in trening"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/","url":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/","name":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png","datePublished":"2023-12-28T08:24:41+00:00","dateModified":"2025-10-10T12:37:51+00:00","description":"Kaj je plank in kako ga narediti? Kako pogosto, kako dolgo in katere mi\u0161ice krepi? Plank, huj\u0161anje ter vpliv na JEDRO, zmogljivost in mo\u010d.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png","width":1200,"height":628,"caption":"24 nejefektivn\u011bj\u0161\u00edch variant planku"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"24 naju\u010dinkovitej\u0161ih razli\u010dic planka"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=514883"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514883\/revisions"}],"predecessor-version":[{"id":742888,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/514883\/revisions\/742888"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/510482"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=514883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=514883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=514883"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=514883"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=514883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}