{"id":517002,"date":"2023-12-22T15:15:50","date_gmt":"2023-12-22T14:15:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517002"},"modified":"2023-12-22T15:15:57","modified_gmt":"2023-12-22T14:15:57","slug":"47-legjobb-orulten-szorakoztato-plank-variacio","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/","title":{"rendered":"A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat"},"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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Milyen_elonyei_vannak_a_plank_gyakorlatnak\" title=\"Milyen el\u0151nyei vannak a plank gyakorlatnak?\">Milyen el\u0151nyei vannak a plank gyakorlatnak?<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Milyen_gyakran_kell_vegezni_a_plank_gyakorlatot\" title=\"Milyen gyakran kell v\u00e9gezni a plank gyakorlatot?\">Milyen gyakran kell v\u00e9gezni a plank gyakorlatot?<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Hogyan_erositsuk_es_dolgozzuk_ki_a_hasunkat_Probald_ki_a_plank_gyakorlat_24_legjobb_variaciojat\" title=\"Hogyan er\u0151s\u00edts\u00fck \u00e9s dolgozzuk ki a hasunkat? Pr\u00f3b\u00e1ld ki a plank gyakorlat 24 legjobb vari\u00e1ci\u00f3j\u00e1t\">Hogyan er\u0151s\u00edts\u00fck \u00e9s dolgozzuk ki a hasunkat? Pr\u00f3b\u00e1ld ki a plank gyakorlat 24 legjobb vari\u00e1ci\u00f3j\u00e1t<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Sima_plank_es_valtozatai\" title=\"Sima plank \u00e9s v\u00e1ltozatai\">Sima plank \u00e9s v\u00e1ltozatai<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Oldalso_plank_gyakorlat_es_valtozatai\" title=\"Oldals\u00f3 plank gyakorlat \u00e9s v\u00e1ltozatai\">Oldals\u00f3 plank gyakorlat \u00e9s v\u00e1ltozatai<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Hogyan_tovabb\" title=\"Hogyan tov\u00e1bb?\">Hogyan tov\u00e1bb?<\/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.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#Mi_ebbol_a_tanulsag\" title=\"Mi ebb\u0151l a tanuls\u00e1g?\">Mi ebb\u0151l a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A plank az egyik legjobb gyakorlat, amely seg\u00edt <strong>az er\u0151s t\u00f6rzs \u00e9s a t\u00f3nusos hasizom<\/strong> kialak\u00edt\u00e1s\u00e1ban. Egy id\u0151 ut\u00e1n azonban beleunhatsz, \u00e9s abbahagyhatod. Erre a megold\u00e1s, ha a plank gyakorlat hasonl\u00f3an hat\u00e9kony vari\u00e1ci\u00f3it v\u00e9gzed. Ezeket a kezd\u0151k, de az \u00faj kih\u00edv\u00e1sokat keres\u0151 halad\u00f3 sportol\u00f3k is \u00e9rt\u00e9kelni fogj\u00e1k. Minden hasizom- vagy HIIT-edz\u00e9st \u00e9rdekesebb\u00e9 tesznek, r\u00e1ad\u00e1sul semmilyen felszerel\u00e9sre nincs sz\u00fcks\u00e9ged hozz\u00e1juk.<\/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=\"Milyen_elonyei_vannak_a_plank_gyakorlatnak\"><\/span>Milyen el\u0151nyei vannak a plank gyakorlatnak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal\u00e1n azt k\u00e9rdezed, hogy mi\u00e9rt k\u00e9ne plank gyakorlatot v\u00e9gezned? Sz\u00e1mos el\u0151nye van, amelyek mind motiv\u00e1lhatnak erre. El\u0151sz\u00f6r is, seg\u00edt <strong>meger\u0151s\u00edteni a t\u00f6rzsedet \u00e9s kidolgozni a hasizmaidat<\/strong>. Ett\u0151l nemcsak vonz\u00f3bb lesz az alakod, hanem rengeteg funkcion\u00e1lis el\u0151ny\u00f6d is sz\u00e1rmazik bel\u0151le. P\u00e9ld\u00e1ul a jobb testtart\u00e1s \u00e9s stabilit\u00e1s, valamint \u00f6sszess\u00e9g\u00e9ben nagyobb er\u0151nl\u00e9t. Ezt pedig felhaszn\u00e1lhatod a hagyom\u00e1nyos er\u0151nl\u00e9ti edz\u00e9seken, p\u00e9ld\u00e1ul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">guggol\u00e1sn\u00e1l<\/a> vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/felhuzas-milyen-hibakat-kovethetunk-el-es-hogyan-keruljuk-el-oket\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">felh\u00faz\u00e1sn\u00e1l<\/a>. Akkor is el\u0151ny\u00f6s lesz az er\u0151s t\u00f6rzs, ha m\u00e1s tev\u00e9kenys\u00e9geket folytatsz, p\u00e9ld\u00e1ul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/unalmas-a-futas-elaruljuk-hogyan-kedvelheted-meg-es-hogyan-tudsz-folyamatosan-fejlodni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">futsz<\/a>, focizol, kos\u00e1rlabd\u00e1zol vagy ak\u00e1r harcm\u0171v\u00e9szeteket \u0171z\u00f6l. A plank gyakorlat <strong>kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra is<\/strong> alkalmas. \u00cdgy szinte mindenki <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u00e9sterv\u00e9be<\/a> illik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a plank gyakorlat el\u0151nyeir\u0151l, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1ltoztathatja meg a plank gyakorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_gyakran_kell_vegezni_a_plank_gyakorlatot\"><\/span>Milyen gyakran kell v\u00e9gezni a plank gyakorlatot?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gyors eredm\u00e9nyek v\u00edzi\u00f3ja arra k\u00e9sztethet, hogy mindennap beiktasd a plank gyakorlatot az edz\u00e9sedbe. Ez a megk\u00f6zel\u00edt\u00e9s azonban hossz\u00fa t\u00e1von nem ide\u00e1lis \u00e9s nem is fenntarthat\u00f3. T\u00falterhelheted a hasizmaidat vagy a v\u00e1lladat, amely a stabil poz\u00edci\u00f3 fenntart\u00e1s\u00e1ban vesz r\u00e9szt. <\/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>\u00c9p\u00edtsd be a plank gyakorlatot k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3kban az edz\u00e9sedbe <strong>heti 2-3 alkalommal<\/strong>.<\/li>\n\n\n\n<li>V\u00e9gezheted csak ezt a gyakorlatot, hozz\u00e1adhatod a HIIT edz\u00e9stervedhez, egy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1tfog\u00f3 hasi edz\u00e9s<\/a> r\u00e9szek\u00e9nt is v\u00e9gezheted vagy m\u00e1s testr\u00e9szekkel kombin\u00e1lva.<\/li>\n\n\n\n<li>Pr\u00f3b\u00e1ld meg&nbsp;<strong>15 m\u00e1sodpercig<\/strong>&nbsp;tartani, majd minden h\u00e9ten adj hozz\u00e1 10 m\u00e1sodpercet, de csak akkor, ha fenn tudod tartani a megfelel\u0151 technik\u00e1t.<\/li>\n\n\n\n<li>Kezdd&nbsp;<strong>3 sorozattal<\/strong>, amit ak\u00e1r 5-re is n\u00f6velhetsz.<\/li>\n\n\n\n<li>Az edz\u00e9seden bel\u00fcl a plank gyakorlat k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3it is kombin\u00e1lhatod.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hasizom edz\u00e9s nem csak plank gyakorlatb\u00f3l \u00e1ll, hanem egy \u00e1tfog\u00f3bb megk\u00f6zel\u00edt\u00e9st ig\u00e9nyel, t\u00f6bb gyakorlattal. Mindent megtudhatsz r\u00f3la&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat<\/strong><\/a>&nbsp;c\u00edm\u0171 cikk\u00fcnkb\u0151l.<\/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=\"A plank gyakorlat el\u0151nyei\" class=\"wp-image-510500\" title=\"A plank gyakorlat el\u0151nyei\" 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=\"Hogyan_erositsuk_es_dolgozzuk_ki_a_hasunkat_Probald_ki_a_plank_gyakorlat_24_legjobb_variaciojat\"><\/span>Hogyan er\u0151s\u00edts\u00fck \u00e9s dolgozzuk ki a hasunkat? Pr\u00f3b\u00e1ld ki a plank gyakorlat 24 legjobb vari\u00e1ci\u00f3j\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A plank gyakorlat f\u0151 el\u0151nye, hogy <strong>b\u00e1rmilyen<\/strong> <strong><a aria-label=\"eszk\u00f6z (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tartozekok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eszk\u00f6z<\/a><\/strong> n\u00e9lk\u00fcl is elv\u00e9gezhet\u0151. Csak tegy\u00e9l magad al\u00e1 egy <a aria-label=\"t\u00f6r\u00f6lk\u00f6z\u0151t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/torolkozo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6r\u00f6lk\u00f6z\u0151t<\/a> vagy egy <a aria-label=\"tornasz\u0151nyeget (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tornasz\u0151nyeget<\/a>. Ezt a gyakorlatot otthon, egy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdjunk-el-edzeni-egy-szabadteri-edzoparkban\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">szabadt\u00e9ri edz\u0151parkban<\/a> vagy nyaral\u00e1s alatt b\u00e1rhol elv\u00e9gezheted. Edz\u00e9s el\u0151tt mindig meleg\u00edts be, p\u00e9ld\u00e1ul helyben fut\u00e1ssal, <a aria-label=\"szobabicikliz\u00e9ssel (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/air-bike-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">szobabicikliz\u00e9ssel<\/a> vagy <a aria-label=\"ugr\u00f3k\u00f6telez\u00e9ssel. (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3k\u00f6telez\u00e9ssel.<\/a> Tarts k\u00e9zn\u00e9l egy sport\u00f3r\u00e1t, egy mobiltelefont vagy egy <a aria-label=\"workout timert (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">workout timert<\/a>, hogy m\u00e9rni tudd a gyakorlat idej\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezut\u00e1n v\u00e1lassz 2-4 gyakorlatot az edz\u00e9sedhez. A gyakorlatok k\u00e9t csoportra vannak osztva. Az els\u0151 csoport a sima plank gyakorlat vari\u00e1ci\u00f3it tartalmazza, amelyek ink\u00e1bb az egyenes hasizom \u00e9s a m\u00e9ly hasizmok er\u0151s\u00edt\u00e9s\u00e9t c\u00e9lozz\u00e1k. A m\u00e1sodik csoport az oldals\u00f3 plank gyakorlat vari\u00e1ci\u00f3i, amelyek a ferde hasizmok edz\u00e9s\u00e9re ide\u00e1lisak.<\/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=\"Sima_plank_es_valtozatai\"><\/span>Sima plank \u00e9s v\u00e1ltozatai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sima plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a padl\u00f3ra, \u00e9s helyezkedj plank poz\u00edci\u00f3ba az alkarodra. \u00dcgyelj arra, hogy a v\u00e1llaid t\u00e1volodjanak el a f\u00fcledt\u0151l, a lapock\u00e1k legyenek \u00f6sszeh\u00fazva, a k\u00f6ny\u00f6k\u00f6d pedig k\u00f6r\u00fclbel\u00fcl 45 fokban legyen a testedhez k\u00e9pest. Aktiv\u00e1ld a t\u00f6rzsed, \u00e9s pr\u00f3b\u00e1ld a tested egy s\u00edkban tartani. Ne legyen g\u00f6rbe a h\u00e1tad, k\u00fcl\u00f6n\u00f6sen ne a derekad t\u00e1j\u00e9k\u00e1n.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd a tested mereven, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan kell v\u00e9gezni a sima plank gyakorlatot?\" class=\"wp-image-510516\" title=\"Hogyan kell v\u00e9gezni a sima plank gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank gyakorlat t\u00e9rdelve (Kneeling Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj a padl\u00f3ra, a t\u00e9rdeidet hagyd a tornasz\u0151nyegen t\u00e1maszk\u00e9nt, \u00e9s ereszkedj le az alkarodra. Tedd a tenyered sz\u00e9tt\u00e1rt ujjakkal a f\u00f6ldre, a k\u00f6ny\u00f6k\u00f6d legyen a v\u00e1llad alatt, valamivel sz\u00e9lesebb t\u00e1vols\u00e1gban, mint a v\u00e1llsz\u00e9less\u00e9g. \u00dcgyelj arra, hogy a v\u00e1llaid t\u00e1volodjanak el a f\u00fcledt\u0151l, a lapock\u00e1k legyenek \u00f6sszeh\u00fazva, a k\u00f6ny\u00f6k\u00f6d pedig k\u00f6r\u00fclbel\u00fcl 45 fokban legyen a testedhez k\u00e9pest. Aktiv\u00e1ld a t\u00f6rzsed, \u00e9s pr\u00f3b\u00e1ld a tested stabil testhelyzetben tartani.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd a tested mereven, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezd a plank gyakorlatot t\u00e9rdelve?\" class=\"wp-image-510564\" title=\"Hogyan v\u00e9gezd a plank gyakorlatot t\u00e9rdelve?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank gyakorlat kiny\u00fajtott karral (Extended Arm Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a padl\u00f3ra, majd helyezkedj kiny\u00fajtott karokkal plank poz\u00edci\u00f3ba. Tedd a tenyered sz\u00e9tt\u00e1rt ujjakkal a v\u00e1llad al\u00e1, v\u00e1llsz\u00e9less\u00e9gt\u0151l valamivel nagyobb t\u00e1vols\u00e1gban. \u00dcgyelj arra, hogy a v\u00e1llaid t\u00e1volodjanak el a f\u00fcledt\u0151l, a lapock\u00e1k legyenek \u00f6sszeh\u00fazva, a k\u00f6ny\u00f6k\u00f6d pedig k\u00f6r\u00fclbel\u00fcl 45 fokban legyen a testedhez k\u00e9pest. Aktiv\u00e1ld a t\u00f6rzsed, \u00e9s pr\u00f3b\u00e1ld a tested egy s\u00edkban tartani. Ne legyen g\u00f6rbe a h\u00e1tad, k\u00fcl\u00f6n\u00f6sen ne derekad t\u00e1j\u00e9k\u00e1n.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd a tested mereven, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezd a plank gyakorlatot kiny\u00fajtott karral?\" class=\"wp-image-510916\" title=\"Hogyan v\u00e9gezd a plank gyakorlatot kiny\u00fajtott karral?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank gyakorlat alkaron \u00e9s kiny\u00fajtott karral v\u00e1ltakozva (Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba. Ne legyen g\u00f6rbe a h\u00e1tad, k\u00fcl\u00f6n\u00f6sen ne a derekadn\u00e1l.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emelkedj fel kiny\u00fajtott karral v\u00e9gzett plank poz\u00edci\u00f3ba, majd bel\u00e9gz\u00e9s k\u00f6zben azonnal t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Folytasd ezt addig, am\u00edg 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck a plank up-downs gyakorlatot?\" class=\"wp-image-510548\" title=\"Hogyan v\u00e9gezz\u00fck a plank up-downs gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank gyakorlat oldalra l\u00e9pegetve (Plank With Side Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben tegy\u00e9l egy l\u00e9p\u00e9st oldalra az egyik l\u00e1baddal, majd t\u00e9rj vissza, \u00e9s l\u00e9pj oldalra a m\u00e1sik l\u00e1baddal. Folytasd ezt addig, am\u00edg \u00f6sszesen 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck az el\u0151rel\u00e9p\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510708\" title=\"Hogyan v\u00e9gezz\u00fck az el\u0151rel\u00e9p\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank Jack&nbsp;gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben rugaszkodj el a l\u00e1bujjaiddal terpeszbe. Ezut\u00e1n ugyan\u00edgy rugaszkodj el a tornasz\u0151nyegr\u0151l, visszat\u00e9rve a kiindul\u00f3 helyzetbe, \u00e9s azonnal folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel. V\u00e9gezz \u00edgy 8-16 ism\u00e9tl\u00e9st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezd a plank jack gyakorlatot?\" class=\"wp-image-510740\" title=\"Hogyan v\u00e9gezd a plank jack gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank gyakorlat l\u00e1bemel\u00e9ssel (Plank With Leg Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld meg az egyik l\u00e1bad. Kezdetben elegend\u0151 a l\u00e1bat csak n\u00e9h\u00e1ny centim\u00e9terrel a tornasz\u0151nyeg f\u00f6l\u00e9 emelni, fokozatosan n\u00f6velve a mozg\u00e1startom\u00e1nyt. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s cser\u00e9lj l\u00e1bat. Ezt \u00f6sszesen 8-16 ism\u00e9tl\u00e9sig v\u00e9gezd.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, medence t\u00falzott felfel\u00e9 emel\u00e9se, ellen\u0151rizetlen mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot l\u00e1bemel\u00e9ssel?\" class=\"wp-image-510724\" title=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot l\u00e1bemel\u00e9ssel?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Plankb\u0151l lefel\u00e9 n\u00e9z\u0151 kuty\u00e1ba (Plank To Pike)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben kezdd felemelni a cs\u00edp\u0151det lefel\u00e9 n\u00e9z\u0151 kutya poz\u00edci\u00f3ba. Pr\u00f3b\u00e1ld meg egyenesen tartani a h\u00e1tadat, \u00e9s a l\u00e1baidat is ny\u00fajtsd ki. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel. V\u00e9gezz ugyan\u00edgy 8-16 ism\u00e9tl\u00e9st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck a plankb\u0151l lefel\u00e9 n\u00e9z\u0151 kuty\u00e1ba gyakorlatot?\" class=\"wp-image-510756\" title=\"Hogyan v\u00e9gezz\u00fck a plankb\u0151l lefel\u00e9 n\u00e9z\u0151 kuty\u00e1ba gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. T\u00e9rd k\u00f6ny\u00f6kh\u00f6z h\u00faz\u00e1sa plank poz\u00edci\u00f3ban (Plank Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a padl\u00f3ra, \u00e9s kiny\u00fajtott karokkal helyezkedj plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be az egyik l\u00e1badat, \u00e9s h\u00fazd a kiny\u00fajtott karod k\u00f6ny\u00f6ke fel\u00e9. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik oldalon. V\u00e9gezz \u00f6sszesen 8-16 ism\u00e9tl\u00e9st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, medence t\u00falzott felfel\u00e9 emel\u00e9se, el\u00e9gtelen mozg\u00e1startom\u00e1ny.<\/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=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rd k\u00f6ny\u00f6kh\u00f6z h\u00faz\u00e1sa plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510772\" title=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rd k\u00f6ny\u00f6kh\u00f6z h\u00faz\u00e1sa plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Karok felemel\u00e9se plank poz\u00edci\u00f3ban (Plank With Arm Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a padl\u00f3ra, \u00e9s kiny\u00fajtott karokkal helyezkedj plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>Gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld fel az egyik kiny\u00fajtott karodat. Kezdetben el\u00e9g csak n\u00e9h\u00e1ny centire felemelned a f\u00f6ldt\u0151l, majd fokozatosan n\u00f6veld a mozg\u00e1startom\u00e1nyt. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s azonnal ism\u00e9teld meg ugyanezt a m\u00e1sik oldalon. \u00d6sszesen 8-16 ism\u00e9tl\u00e9st v\u00e9gezz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong>&nbsp;G\u00f6rbe h\u00e1t, cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, medence t\u00falzott felfel\u00e9 emel\u00e9se, test oldalra d\u0151l\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck a karok felemel\u00e9se plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510804\" title=\"Hogyan v\u00e9gezz\u00fck a karok felemel\u00e9se plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. \u00c1tl\u00f3s v\u00e9gtagemel\u00e9s plank poz\u00edci\u00f3ban (Plank With Opposite Arm And Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj a f\u00f6ldre, majd helyezkedj plank poz\u00edci\u00f3ba kiegyenes\u00edtett karokkal.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld fel \u00e9s egyenes\u00edtsd ki az \u00e1tl\u00f3s v\u00e9gtagjaidat (el\u00e9g n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l). Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s v\u00e9gezd el a gyakorlatot az ellenkez\u0151 oldalon. Folytasd \u00edgy, am\u00edg \u00f6sszesen 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, ellen\u0151rizetlen mozg\u00e1s,&nbsp;kis mozg\u00e1startom\u00e1ny, test oldalra d\u0151l\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fcnk \u00e1tl\u00f3s v\u00e9gtagemel\u00e9st plank poz\u00edci\u00f3ban?\" class=\"wp-image-510820\" title=\"Hogyan v\u00e9gezz\u00fcnk \u00e1tl\u00f3s v\u00e9gtagemel\u00e9st plank poz\u00edci\u00f3ban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Ford\u00edtott plank gyakorlat (Reverse Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: \u00dclj a <a href=\"https:\/\/gymbeam.hu\/dual-jogaszonyeg-szurke-kek-gymbeam.html\" target=\"_blank\" aria-label=\"tornasz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tornasz\u0151nyegre<\/a>, majd t\u00e1maszd meg magad a h\u00e1tad m\u00f6g\u00f6tt a tornasz\u0151nyegen, \u00e9s emeld fel a medenc\u00e9det. T\u00e1maszd meg a testedet a talajhoz szor\u00edtott egyenes l\u00e1bakkal.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd a tested mereven, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott plank gyakorlatot?\" class=\"wp-image-510836\" title=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott plank gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. El\u0151re \u00e9s h\u00e1tra hint\u00e1z\u00e1s plank poz\u00edci\u00f3ban (Rocking Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj sima plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben mozd\u00edtsd az eg\u00e9sz testedet el\u0151r\u00e9bb, majd bel\u00e9gz\u00e9s k\u00f6zben h\u00e1tr\u00e9bb. A testedet v\u00e9gig igyekezz egy s\u00edkban tartani. V\u00e9gezz \u00f6sszesen 8-16 ism\u00e9tl\u00e9st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck az el\u0151re \u00e9s h\u00e1tra hint\u00e1z\u00e1st plank poz\u00edci\u00f3ban?\" class=\"wp-image-510852\" title=\"Hogyan v\u00e9gezz\u00fck az el\u0151re \u00e9s h\u00e1tra hint\u00e1z\u00e1st plank poz\u00edci\u00f3ban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Ny\u00fajtott plank gyakorlat (Extended Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj a f\u00f6ldre, majd helyezkedj ny\u00fajtott karokkal plank poz\u00edci\u00f3ba. Told a tenyered egyre el\u0151r\u00e9bb, am\u00edg m\u00e9g mindig egy s\u00edkban tudod tartani a tested.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck a ny\u00fajtott plank gyakorlatot?\" class=\"wp-image-510868\" title=\"Hogyan v\u00e9gezz\u00fck a ny\u00fajtott plank gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. V\u00e1ll \u00e9rint\u00e9sek plank poz\u00edci\u00f3ban (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: T\u00e9rdelj a f\u00f6ldre, majd helyezkedj plank poz\u00edci\u00f3ba kiegyenes\u00edtett karokkal.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> L\u00e9legezz ki, k\u00f6zben emeld fel az egyik karodat, \u00e9s \u00e9rintsd a tenyered az ellenkez\u0151 v\u00e1lladhoz. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s tedd ugyanezt a m\u00e1sik kezeddel. Folytasd \u00edgy, am\u00edg 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel \u00f6sszesen.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck a v\u00e1ll \u00e9rint\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510884\" title=\"Hogyan v\u00e9gezz\u00fck a v\u00e1ll \u00e9rint\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. El\u0151rel\u00e9p\u00e9sek plank poz\u00edci\u00f3ban (Plank With Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet:<\/strong> T\u00e9rdelj a f\u00f6ldre, majd kiegyenes\u00edtett karokkal helyezkedj plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be az egyik l\u00e1badat, l\u00e9pj el\u0151re (a tested al\u00e1), \u00e9s tedd ugyanezt a m\u00e1sik l\u00e1baddal is. Ezut\u00e1n az els\u0151, majd a m\u00e1sodik l\u00e1badat is tedd vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Folytasd ezt addig, am\u00edg 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\u00e9se.<\/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=\"Hogyan v\u00e9gezz\u00fck az el\u0151rel\u00e9p\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510900\" title=\"Hogyan v\u00e9gezz\u00fck az el\u0151rel\u00e9p\u00e9sek plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/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=\"Oldalso_plank_gyakorlat_es_valtozatai\"><\/span>Oldals\u00f3 plank gyakorlat \u00e9s v\u00e1ltozatai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Oldals\u00f3 plank gyakorlat alkaron (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. A fenti l\u00e1bad l\u00e1bfej\u00e9t helyezd a talajra az als\u00f3 l\u00e1bad el\u00e9. T\u00e1maszkodj az als\u00f3 kiny\u00fajtott karodra, a fels\u0151 karodat pedig tedd cs\u00edp\u0151re, vagy emeld fel a mennyezet ir\u00e1ny\u00e1ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd mereven a testedet, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t. Ezut\u00e1n v\u00e9gezd el ugyanezt a m\u00e1sik oldalon is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlat alkaron?\" class=\"wp-image-510596\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlat alkaron?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Oldals\u00f3 plank gyakorlat t\u00e9rden (Kneeling Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, emeld fel magad az alkarodra, \u00e9s az als\u00f3 l\u00e1badat 90 fokban behajl\u00edtva haszn\u00e1ld t\u00e1maszk\u00e9nt. Ny\u00fajtsd ki a fels\u0151 l\u00e1bad, \u00e9s tartsd egym\u00e1shoz k\u00f6zel a t\u00e9rdeidet.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd mereven a testedet, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t. Ezut\u00e1n v\u00e9gezd el ugyanezt a m\u00e1sik oldalon is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot t\u00e9rden?\" class=\"wp-image-510580\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot t\u00e9rden?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Oldals\u00f3 plank gyakorlat kiny\u00fajtott karon (Extended Arm Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva \u00e9s \u00f6sszez\u00e1rva. T\u00e1maszkodj az als\u00f3 kiny\u00fajtott karodra, a fels\u0151 karodat pedig tedd cs\u00edp\u0151re, vagy emeld fel a mennyezet ir\u00e1ny\u00e1ba.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, tartsd mereven a testedet, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t. Ezut\u00e1n v\u00e9gezd el ugyanezt a m\u00e1sik oldalon is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot kiny\u00fajtott karon?\" class=\"wp-image-510612\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot kiny\u00fajtott karon?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Oldals\u00f3 plank gyakorlat v\u00e1ltakoz\u00f3 oldalakkal (Alternating Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. A fels\u0151 l\u00e1bad l\u00e1bfej\u00e9t helyezd a talajra az als\u00f3 l\u00e1bad l\u00e1bfeje el\u00e9. T\u00e1maszkodj meg az alkarodon, a fels\u0151 karodat pedig ny\u00fajtsd ki a mennyezet fel\u00e9.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, \u00e9s tartsd meg az oldals\u00f3 plank poz\u00edci\u00f3t az egyik oldaladon 1-2 m\u00e1sodpercig. Majd t\u00e1maszkodj a fels\u0151 karod alkarj\u00e1ra, \u00e9s g\u00f6rd\u00fclj \u00e1t a m\u00e1sik oldaladra. Ism\u00e9t tartsd meg ezt a poz\u00edci\u00f3t 1-2 m\u00e1sodpercig, majd ism\u00e9t v\u00e1lts oldalt. V\u00e9gezz 8-16 ism\u00e9tl\u00e9st ilyen m\u00f3don.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot v\u00e1ltakoz\u00f3 oldalakkal?\" class=\"wp-image-510628\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot v\u00e1ltakoz\u00f3 oldalakkal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank gyakorlat cs\u00edp\u0151emel\u00e9ssel (Plank Hip Dips)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. Tartsd egym\u00e1sra rakva a l\u00e1baidat, \u00e9s emeld fel magadat az alkarodra t\u00e1maszkodva. A fels\u0151 karodat tedd cs\u00edp\u0151re, vagy ny\u00fajtsd ki a mennyezet fel\u00e9.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: Kil\u00e9gz\u00e9skor engedd le a cs\u00edp\u0151det a tornasz\u0151nyegre, enyh\u00e9n \u00e9rintsd meg azt, majd t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ezt addig folytasd, am\u00edg 8-12 ism\u00e9tl\u00e9st nem v\u00e9gzel. Ezut\u00e1n v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, kontroll\u00e1latlan mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot cs\u00edp\u0151emel\u00e9ssel?\" class=\"wp-image-510644\" title=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot cs\u00edp\u0151emel\u00e9ssel?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Haspr\u00e9s oldals\u00f3 plank poz\u00edci\u00f3ban (Side Plank Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. Tartsd egym\u00e1sra rakva a l\u00e1baidat, \u00e9s emeld fel magadat az alkarodra t\u00e1maszkodva. A fels\u0151 karodat ny\u00fajtsd ki a fejed f\u00f6l\u00e9.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz ki, hajl\u00edtsd be a felkarod \u00e9s a l\u00e1bad, \u00e9s pr\u00f3b\u00e1ld a t\u00e9rdedet a k\u00f6ny\u00f6k\u00f6dh\u00f6z k\u00f6zel\u00edteni vagy meg\u00e9rinteni. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal k\u00f6vesd egy \u00fajabb ism\u00e9tl\u00e9ssel. Folytasd ezt addig, am\u00edg 8-12 ism\u00e9tl\u00e9st nem v\u00e9gzel. Ezut\u00e1n v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, kontroll\u00e1latlan mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fcnk haspr\u00e9st oldals\u00f3 plank poz\u00edci\u00f3ban?\" class=\"wp-image-510660\" title=\"Hogyan v\u00e9gezz\u00fcnk haspr\u00e9st oldals\u00f3 plank poz\u00edci\u00f3ban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. T\u0171bef\u0171z\u00e9s oldals\u00f3 plank poz\u00edci\u00f3ban (Side Plank Thread The Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. Tartsd egym\u00e1sra rakva a l\u00e1baidat, \u00e9s emeld fel magadat az alkarodra t\u00e1maszkodva. A fels\u0151 karodat ny\u00fajtsd ki a mennyezet fel\u00e9.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> L\u00e9legezz ki, \u00e9s f\u0171zd be a fels\u0151 karodat a tested al\u00e1, majd t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Azonnal k\u00f6vesd egy \u00fajabb ism\u00e9tl\u00e9ssel, \u00e9s folytasd 8-12 ism\u00e9tl\u00e9sig. Ezut\u00e1n v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, kontroll\u00e1latlan mozg\u00e1s.<\/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=\"Hogyan v\u00e9gezz\u00fck a t\u0171bef\u0171z\u00e9s oldals\u00f3 plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-510676\" title=\"Hogyan v\u00e9gezz\u00fck a t\u0171bef\u0171z\u00e9s oldals\u00f3 plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Oldals\u00f3 plank gyakorlat felemelt l\u00e1bbal (Side Plank Leg Raise Hold)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet<\/strong>: Fek\u00fcdj az oldaladra, a l\u00e1baid legyenek kiny\u00fajtva. T\u00e1maszkodj az als\u00f3 karodra. Ny\u00fajtsd ki a fels\u0151 karodat a mennyezet fel\u00e9, \u00e9s emeld fel a fels\u0151 l\u00e1badat is n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s<\/strong>: L\u00e9legezz term\u00e9szetesen, \u00e9s pr\u00f3b\u00e1ld meg legal\u00e1bb 15 m\u00e1sodpercig tartani ezt a poz\u00edci\u00f3t. Ezut\u00e1n v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9.<\/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=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot felemelt l\u00e1bbal?\" class=\"wp-image-510692\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 plank gyakorlatot felemelt l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_tovabb\"><\/span>Hogyan tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Szeretn\u00e9l fogyni a hasadr\u00f3l \u00e9s kock\u00e1s hasra szert tenni? Cikkeinkb\u0151l megtudhatod, hogy hogyan teheted ezt meg:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/haspres-es-felulesek-miert-nem-segitenek-megszabadulni-a-hasunkon-levo-zsirparnaktol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Haspr\u00e9s \u00e9s fel\u00fcl\u00e9sek: mi\u00e9rt nem seg\u00edtenek megszabadulni a hasunkon l\u00e9v\u0151 zs\u00edrp\u00e1rn\u00e1kt\u00f3l?<\/a><\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Fogyj a hasadr\u00f3l \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en<\/strong><\/a><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bev\u00e1lt \u00fatmutat\u00f3 a kock\u00e1s hashoz: a kidolgozott hasizom kulcsa a megfelel\u0151 \u00e9trend \u00e9s edz\u00e9srutin<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/9-tipp-a-kidolgozott-kockas-hashoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 tipp a kidolgozott kock\u00e1s has\u00e9rt<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-testzsirszazalekra-van-szukseg-ahhoz-hogy-lathato-legyen-a-hasizom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Milyen testzs\u00edrsz\u00e1zal\u00e9kra van sz\u00fcks\u00e9g ahhoz, hogy l\u00e1that\u00f3 legyen a hasizom?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inspir\u00e1ci\u00f3t keresel hat\u00e9kony hasizomgyakorlatokhoz? A k\u00f6vetkez\u0151 edz\u00e9sr\u0151l sz\u00f3l\u00f3 cikkekben megtal\u00e1lhatod:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-gyakorlat-medicinlabdaval-a-hasizom-erositesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Top 10 hasizom gyakorlat medicinlabd\u00e1val<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">A 9 legjobb er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gezhet\u0151 gyakorlat a hasizom edz\u00e9s\u00e9re<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/11-leghatekonyabb-gyakorlat-fitnesz-labdaval-has-formalasahoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">13 legjobb fitness labd\u00e1s gyakorlat az er\u0151s hasizmok\u00e9rt<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_ebbol_a_tanulsag\"><\/span>Mi ebb\u0151l a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A plank egy funkcion\u00e1lis gyakorlat, amely seg\u00edt meger\u0151s\u00edteni a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek izmait. A mai cikk\u00fcnknek k\u00f6sz\u00f6nhet\u0151en m\u00e1r tudhatod, hogy <strong>nem kell ragaszkodnod az alap plank gyakorlathoz.<\/strong> Sz\u00e1mos vari\u00e1ci\u00f3 l\u00e9tezik, amelyek v\u00e1ltozatoss\u00e1 teszik b\u00e1rmelyik hasizom \u00e9s teljes test edz\u00e9st. A plank gyakorlatn\u00e1l azonban <strong>mindig tartsd szem el\u0151tt a megfelel\u0151 technik\u00e1t,<\/strong> emellett fokozatosan n\u00f6veld az id\u0151t vagy az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, k\u00e9rj\u00fck, k\u00fcldd el a bar\u00e1taidnak, \u00e9s oszd meg vel\u00fck a plank hat\u00e9kony v\u00e1ltozatait.<\/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\tOtthoni edz\u00e9s\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\tFitness sz\u0151nyegek\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>Eleged van a klasszikus plank gyakorlatb\u00f3l, vagy szeretn\u00e9d \u00faj gyakorlatokkal v\u00e1ltozatosabb\u00e1 tenni a hasizom edz\u00e9sedet? A mai cikk\u00fcnkben a plank gyakorlat leghat\u00e9konyabb vari\u00e1ci\u00f3it tal\u00e1lod, kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra.<\/p>\n","protected":false},"author":129,"featured_media":510475,"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":[79],"tags":[6456,7482,6312,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-517002","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-has","11":"tag-sajat-testsulyos-gyakorlatok","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>A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a plank gyakorlat \u00e9s hogyan kell helyesen v\u00e9gezni? Mely izmokat er\u0151s\u00edti, mennyi ideig \u00e9s milyen gyakran kell a plank gyakorlatot v\u00e9gezni? A plank gyakorlat \u00e9s a fogy\u00e1s, valamint a core izmokra, a sportteljes\u00edtm\u00e9nyre \u00e9s az er\u0151re gyakorolt pozit\u00edv hat\u00e1sai.\" \/>\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\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi az a plank gyakorlat \u00e9s hogyan kell helyesen v\u00e9gezni? Mely izmokat er\u0151s\u00edti, mennyi ideig \u00e9s milyen gyakran kell a plank gyakorlatot v\u00e9gezni? A plank gyakorlat \u00e9s a fogy\u00e1s, valamint a core izmokra, a sportteljes\u00edtm\u00e9nyre \u00e9s az er\u0151re gyakorolt pozit\u00edv hat\u00e1sai.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-22T14:15:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-22T14:15:57+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=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat\",\"datePublished\":\"2023-12-22T14:15:50+00:00\",\"dateModified\":\"2023-12-22T14:15:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\"},\"wordCount\":3624,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"keywords\":[\"edz\u00e9s\",\"edz\u00e9s\",\"has\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\",\"name\":\"A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/plank-FB-.png\",\"datePublished\":\"2023-12-22T14:15:50+00:00\",\"dateModified\":\"2023-12-22T14:15:57+00:00\",\"description\":\"Mi az a plank gyakorlat \u00e9s hogyan kell helyesen v\u00e9gezni? 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