{"id":520254,"date":"2024-01-24T14:00:59","date_gmt":"2024-01-24T13:00:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520254"},"modified":"2024-01-24T14:00:59","modified_gmt":"2024-01-24T13:00:59","slug":"47-najboljih-i-suludo-zabavnih-varijacija-plankinga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/","title":{"rendered":"24 Naju\u010dinkovitije Varijacije 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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Koje_su_prednosti_izvodenja_planka\" title=\"Koje su prednosti izvo\u0111enja planka?\">Koje su prednosti izvo\u0111enja planka?<\/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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Koliko_cesto_trebate_izvoditi_plank_vjezbu\" title=\"Koliko \u010desto trebate izvoditi plank vje\u017ebu?\">Koliko \u010desto trebate izvoditi plank vje\u017ebu?<\/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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Kako_ojacati_i_isklesati_trbusne_misice_Isprobajte_24_najbolje_varijante_planka\" title=\"Kako oja\u010dati i isklesati trbu\u0161ne mi\u0161i\u0107e? Isprobajte 24 najbolje varijante planka\">Kako oja\u010dati i isklesati trbu\u0161ne mi\u0161i\u0107e? Isprobajte 24 najbolje varijante 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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Osnovni_Plank_i_Njegove_Varijacije\" title=\"Osnovni Plank i Njegove Varijacije\">Osnovni Plank i Njegove Varijacije<\/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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Bocni_plank_i_njegove_varijacije\" title=\"Bo\u010dni plank i njegove varijacije\">Bo\u010dni plank i njegove varijacije<\/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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Odakle_krenuti\" title=\"Odakle krenuti?\">Odakle krenuti?<\/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.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Plank se isti\u010de kao vrhunska vje\u017eba, pridonose\u0107i <strong>ja\u010danju jezgre i dobro definiranim trbu\u0161nim mi\u0161i\u0107ima.<\/strong> Ipak, mogla bi nastupiti monotonija, \u0161to bi dovelo do smanjenja u\u010destalosti izvo\u0111enja istog. Kako bismo to sprije\u010dili, pripremili smo jednako u\u010dinkovite varijante planka. Idealne i za po\u010detnike i za iskusne sporta\u0161e koji tra\u017ee nove izazove, ove varijacije unose raznolikost u va\u0161 trening za trbu\u0161ne mi\u0161i\u0107e ili intervalni trening visokog intenziteta (HIIT), a sve to bez potrebe za dodatnom opremom.\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_prednosti_izvodenja_planka\"><\/span><p>Koje su prednosti izvo\u0111enja planka?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda se pitate, je li vam potrebno da se gnjavite s vje\u017ebom plank? Postoji nekoliko uvjerljivih prednosti koje vas mogu motivirati. Prije svega, poma\u017ee <strong>u ja\u010danju jezgre i oblikovanju trbu\u0161nih mi\u0161i\u0107a.<\/strong> Osim te\u017enje za privla\u010dnijom tjelesnom gra\u0111om, nudi niz funkcionalnih prednosti. To uklju\u010duje pobolj\u0161ano dr\u017eanje tijela, pobolj\u0161anu stabilnost i ukupnu pove\u0107anu snagu. Te se prednosti zatim mogu iskoristiti u tradicionalnom treningu snage, kao \u0161to su<a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\"> \u010du\u010dnjevi<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\">mrtvo dizanje.<\/a> Sna\u017ena jezgra tako\u0111er \u0107e se pokazati korisnom tijekom raznih aktivnosti poput <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\">tr\u010danja,<\/a> igranja nogometa, ko\u0161arke ili \u010dak za borila\u010dke vje\u0161tine. Zna\u010dajno, plank je prikladan<strong> i za po\u010detnike i za napredne sporta\u0161e.<\/strong> Tako\u0111er, savr\u0161eno se uklapa u skoro sva\u010diji <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\">plan treninga.<\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o dobrobitima plank-a, pro\u010ditajte na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\">Kako vje\u017ebanje planka mo\u017ee promijeniti va\u0161e tijelo? Six-Pack, ja\u010da jezgra i bolji atletski performansi<\/a><\/strong><\/p>\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=\"Koliko_cesto_trebate_izvoditi_plank_vjezbu\"><\/span>Koliko \u010desto trebate izvoditi plank vje\u017ebu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O\u010dekivanje brzih rezultata vas je mo\u017eda potaknulo da plank uvrstite u svoj svakodnevni plan treninga. Me\u0111utim, takav pristup nije niti idealan niti dugoro\u010dno odr\u017eiv. To bi potencijalno moglo opteretiti va\u0161e trbu\u0161ne mi\u0161i\u0107e i ramena, koji igraju ulogu u odr\u017eavanju stabilnog 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>Plank je najbolje uklju\u010diti u svoju rutinu vje\u017ebanja u raznim varijantama<strong> 2-3 puta tjedno.<\/strong><\/li>\n\n\n\n<li>Mo\u017eete ga izvoditi samostalno, integrirati u HIIT sesiju, uklju\u010diti ga kao dio <a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-stomacni-misici\/\">sveobuhvatnog treninga trbu\u0161nih mi\u0161i\u0107a<\/a> ili ga kombinirati s vje\u017ebama koje ciljaju druge mi\u0161i\u0107ne skupine.&nbsp;<\/li>\n\n\n\n<li>Zapo\u010dnite sa <strong>dr\u017eanjem od 15 sekundi,<\/strong> a zatim dodajte jo\u0161 10 sekundi svaki tjedan, ali samo ako mo\u017eete odr\u017eavati pravilnu tehniku.<\/li>\n\n\n\n<li>Prvo napravite <strong>3 serije<\/strong>, a zatim postupno pove\u0107avajte do 5 serija.<\/li>\n\n\n\n<li>Slobodno kombinirajte razne varijante planka tijekom treninga.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vje\u017eba za trbu\u0161ne mi\u0161i\u0107e ne uklju\u010duje samo izvo\u0111enje planka; uklju\u010duje mnogo vi\u0161e vje\u017ebi. O svemu mo\u017eete pro\u010ditati u na\u0161em \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\">21 najbolja vje\u017eba za trbu\u0161ne mi\u0161i\u0107e s vlastitom te\u017einom<\/a><\/strong><\/p>\n<\/p>\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=\"Prednosti izvo\u0111enja planka \" class=\"wp-image-510500\" title=\"Prednosti izvo\u0111enja planka \" 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_ojacati_i_isklesati_trbusne_misice_Isprobajte_24_najbolje_varijante_planka\"><\/span>Kako oja\u010dati i isklesati trbu\u0161ne mi\u0161i\u0107e? Isprobajte 24 najbolje varijante planka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavna prednost planka je \u0161to ga mo\u017eete izvoditi <strong>bez ikakve <a href=\"https:\/\/gymbeam.hr\/oprema-1\" class=\"ek-link\">opreme<\/a>.<\/strong> Sve \u0161to trebate u\u010diniti je staviti <a href=\"https:\/\/gymbeam.hr\/rucnici\">ru\u010dnik<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\">prostirku<\/a> ispod sebe. Ova je vje\u017eba prikladna za ku\u0107ne treninge, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\">treninge na terenu<\/a> ili bilo gdje tijekom godi\u0161njeg odmora. Prije nego po\u010dnete s izvo\u0111enjem planka, pobrinite se da se uvijek malo zagrijete, na primjer, tr\u010danjem u mjestu, na <a href=\"https:\/\/gymbeam.hr\/air-bike-gymbeam.html\">air bike-u<\/a> ili <a href=\"https:\/\/gymbeam.hr\/uzad\">preskakanjem u\u017eeta.<\/a> Pripremite sportski sat, mobitel ili <a href=\"https:\/\/gymbeam.hr\/workout-timer-gymbeam.html\">workout timer<\/a> za mjerenje trajanja vje\u017ebanja. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za svoj trening odaberite 2-4 od navedene vje\u017ebe koje su podijeljene u dvije skupine. Prva skupina uklju\u010duje varijacije osnovnog planka usmjerene vi\u0161e na ja\u010danje rektusa i dubokih trbu\u0161nih mi\u0161i\u0107a. Drugu skupinu \u010dine varijacije bo\u010dnog planka, koje su idealne za rad kosih trbu\u0161nih mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"58828,46033,29117,29117,29120,29698,62749,49021,49012,67681\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osnovni_Plank_i_Njegove_Varijacije\"><\/span>Osnovni Plank i Njegove Varijacije<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>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u le\u017ee\u0107i plank na podlakticama. Pobrinite se da su vam ramena usmjerena od u\u0161iju, spojite lopatice i dr\u017eite laktove pod kutom od pribli\u017eno 45 stupnjeva u odnosu na tijelo. Aktivirajte svoj core i nastojte zadr\u017eati ispravan polo\u017eaj tijela. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se plank izvodi?\" class=\"wp-image-510516\" title=\"Kako se plank izvodi?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank na koljenima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo, koristite koljena kao oslonac na strunja\u010di i prije\u0111ite u plank na podlakticama. Dlanove s ra\u0161irenim prstima stavite ispod ramena na malo ve\u0107oj udaljenosti od njihova raspona. Pobrinite se da su vam ramena usmjerena dalje od u\u0161iju, spojite lopatice i dr\u017eite laktove pod kutom od pribli\u017eno 45 stupnjeva u odnosu na tijelo. Aktivirajte svoju jezgru i nastojte odr\u017eati stabilan polo\u017eaj tijela.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi plank na koljenima?\" class=\"wp-image-510564\" title=\"Kako se izvodi plank na koljenima?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Plank s ispru\u017eenim rukama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank s ispru\u017eenim rukama. Dlanove s ra\u0161irenim prstima stavite ispod ramena na malo ve\u0107oj udaljenosti od njihova raspona. Pobrinite se da su vam ramena usmjerena dalje od u\u0161iju, spojite lopatice i dr\u017eite laktove pod kutom od pribli\u017eno 45 stupnjeva u odnosu na tijelo. Aktivirajte svoju jezgru i nastojte zadr\u017eati ispravan polo\u017eaj tijela. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se Izvodi plank s ispru\u017eenim rukama?\" class=\"wp-image-510916\" title=\"Kako se Izvodi plank s ispru\u017eenim rukama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Up down plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank. Izbjegavajte savijanje le\u0111a, posebno u lumbalnom dijelu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> izdahnite dok se podi\u017eete u plank s ispru\u017eenim rukama, zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Nastavite na ovaj na\u010din dok ne zavr\u0161ite 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirano kretanje.<\/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=\"Kako izvoditi up down plank?\" class=\"wp-image-510548\" title=\"Kako izvoditi up down plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Side step plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok radite iskorak jednom nogom, zatim udahnite dok se vra\u0107ate i napravite iskorak drugom nogom. Nastavite na ovaj na\u010din dok ne zavr\u0161ite ukupno 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se izvodi plank step ins\" class=\"wp-image-510708\" title=\"Kako se izvodi plank step ins\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Plank sa skokom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok se odgurujete vr\u0161cima no\u017enih prstiju, ska\u010du\u0107i u stranu. Zatim se ponovno glatko odgurnite, vra\u0107aju\u0107i se u po\u010detni polo\u017eaj i lagano prije\u0111ite na sljede\u0107e ponavljanje. Odr\u017eavajte ritam i ciljajte na 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirano kretanje.<\/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=\"Kako se izvodi plank sa skokom?\" class=\"wp-image-510740\" title=\"Kako se izvodi plank sa skokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank s podizanjem noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete nogu. Na po\u010detku je dovoljno podi\u0107i nogu samo nekoliko centimetara iznad prostirke, postupno pove\u0107avaju\u0107i opseg pokreta dok izvodite vje\u017ebu. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i mijenjate noge. Napravite ukupno 8-16 ponavljanja na ovaj na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice, nekontrolirano kretanje.<\/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=\"Kako se izvodi plank s podizanjem noge?\" class=\"wp-image-510724\" title=\"Kako se izvodi plank s podizanjem noge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Plank To Pike<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok po\u010dinjete podizati bokove prema stropu \u0161to je vi\u0161e mogu\u0107e. Nastojte odr\u017eavati ravna le\u0111a i ispru\u017eene noge. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i lagano prelazite na sljede\u0107e ponavljanje. Napravite 8-16 ponavljanja na ovaj na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirano kretanje.<\/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=\"Kako se izvodi plank to pike?\" class=\"wp-image-510756\" title=\"Kako se izvodi plank to pike?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9.  Plank s koljenom prema laktu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate jednu nogu i privla\u010dite je prema laktu ispru\u017eene ruke. Zatim je vratite u po\u010detni polo\u017eaj i odmah ponovite isti pokret s drugom nogom. Napravite ukupno 8-16 ponavljanja na ovaj na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> izvijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice, nedovoljan opseg pokreta.<\/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=\"Kako se izvodi plank s koljenom prema laktu?\" class=\"wp-image-510772\" title=\"Kako se izvodi plank s koljenom prema laktu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Plank s podizanjem ruku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete ruku i ispru\u017eite je. Za po\u010detak je dovoljno da je podignete samo nekoliko centimetara iznad tla. Postupno pove\u0107avajte opseg pokreta kako nastavljate izvoditi vje\u017ebu. Zatim se vratite u po\u010detni polo\u017eaj i odmah ponovite i drugu stranu. Napravite ukupno 8-16 ponavljanja na ovaj na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice, previ\u0161e naginjanje tijela na jednu stranu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/37-alternating-arm-lift.gif\" alt=\"Kako se izvodi plank s podizanjem ruku\" class=\"wp-image-510804\" title=\"Kako se izvodi plank s podizanjem ruku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Plank sa suprotnim podizanjem ruku i nogu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite i istovremeno podignite i ispru\u017eite suprotne udove (samo nekoliko centimetara iznad tla). Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i izvodite vje\u017ebu s drugim parom udova. Nastavite na ovaj na\u010din dok ne napravite ukupno 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, nekontrolirano kretanje, ograni\u010den raspon pokreta, previ\u0161e naginjanje tijela na jednu stranu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/38-superman-plank-hold.gif\" alt=\"Kako se izvodi plank sa suprotnim podizanjem ruku i nogu\" class=\"wp-image-510820\" title=\"Kako se izvodi plank sa suprotnim podizanjem ruku i nogu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Obrnuti plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong>Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-blue-gymbeam.html\">prostirku<\/a>, poduprite se rukama i podignite bokove prema gore. Poduprite svoje tijelo nogama, noge dr\u017eite ravno pritisnute na tlo.\n\n&nbsp;\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se izvodi obrnuti plank?\" class=\"wp-image-510836\" title=\"Kako se izvodi obrnuti plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Ljuljaju\u0107i plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u osnovni plank.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok pomi\u010dete cijelo tijelo prema naprijed, zatim udahnite dok ga pomi\u010dete unatrag. Cijelo vrijeme nastojte dr\u017eati tijelo u ravnoj liniji. Napravite ukupno 8-16 ponavljanja na ovaj na\u010din.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, nekontrolirano kretanje.<\/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=\"Kako se izvodi ljuljaju\u0107i plank?\" class=\"wp-image-510852\" title=\"Kako se izvodi ljuljaju\u0107i plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Produ\u017eeni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku. Pomaknite dlanove dalje prema naprijed, ispru\u017eite ih do najve\u0107e udaljenosti na kojoj jo\u0161 uvijek mo\u017eete dr\u017eati tijelo u ravnoj liniji.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se izvodi produ\u017eeni plank?\" class=\"wp-image-510868\" title=\"Kako se izvodi produ\u017eeni plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Plank s tapkanjem ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete jednu ruku i dodirujete suprotno rame. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj i izvedite isti pokret drugom rukom. Nastavite izvoditi vje\u017ebu na ovaj na\u010din dok ne zavr\u0161ite ukupno 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se izvodi plank s tapkanjem ramena\" class=\"wp-image-510884\" title=\"Kako se izvodi plank s tapkanjem ramena\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. Plank Step Ins<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Kleknite na tlo i prije\u0111ite u plank ispru\u017eenih ruku.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate jednu nogu i napravite korak naprijed (ispod tijela), zatim odmah ponovite isti pokret s drugom nogom. Vratite prvu pa drugu nogu u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Nastavite na ovaj na\u010din dok ne napravite 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, pretjerano podizanje zdjelice.<\/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=\"Kako se izvodi plank step ins\" class=\"wp-image-510900\" title=\"Kako se izvodi plank step ins\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bocni_plank_i_njegove_varijacije\"><\/span>Bo\u010dni plank i njegove varijacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bo\u010dni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Postavite stopalo gornje noge na tlo ispred donje noge. Podignite se na donju ispru\u017eenu ruku, a gornju stavite na bok ili je podignite prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi. Zatim, ponovite istu vje\u017ebu na suprotnoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi bo\u010dni plank?\" class=\"wp-image-510596\" title=\"Kako se izvodi bo\u010dni plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kle\u010de\u0107i bo\u010dni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na bok, podignite se na podlakticu, te donju nogu savijte pod kutom od 90 stupnjeva kao oslonac. Ispru\u017eite gornju nogu i dr\u017eite koljena blizu, jedno uz drugo.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi. Zatim, ponovite istu vje\u017ebu na suprotnoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi kle\u010de\u0107i bo\u010dni plank za po\u010detnike?\" class=\"wp-image-510580\" title=\"Kako se izvodi kle\u010de\u0107i bo\u010dni plank za po\u010detnike?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dni plank s ispru\u017eenim rukama<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na bok s ispru\u017eenim nogama i stopalima jedno uz drugo. Podignite se na donju ispru\u017eenu ruku, a gornju stavite na bok ili je podignite prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, dr\u017eite tijelo zategnutim i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi. Zatim ponovite isto na suprotnoj strani.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi bo\u010dni plank s ispru\u017eenim rukama\" class=\"wp-image-510612\" title=\"Kako se izvodi bo\u010dni plank s ispru\u017eenim rukama\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Naizmjeni\u010dni bo\u010dni plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Postavite stopalo gornje noge na tlo ispred stopala donje noge. Podignite se na podlakticu, a gornju ruku podignite prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno i zadr\u017eite polo\u017eaj bo\u010dnog planka na jednoj strani 1-2 sekunde. Zatim gornju ruku spustite dolje pored druge ruke, zarotirajte se na drugu stranu i zadr\u017eite jo\u0161 1-2 sekunde. Promijenite strane i ponavljajte ovaj postupak dok ne napravite 8-16 ponavljanja.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi naizmjeni\u010dni bo\u010dni plank\" class=\"wp-image-510628\" title=\"Kako se izvodi naizmjeni\u010dni bo\u010dni plank\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank Hip Dips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Dr\u017eite stopala skupljena i podignite se na podlaktici donje ruke. Stavite gornju ruku na bok ili je podignite prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok spu\u0161tate bokove prema strunja\u010di, lagano je dodiruju\u0107i. Zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Nastavite na ovaj na\u010din dok ne napravite 8-12 ponavljanja i promijenite stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijaanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, nekontrolirano kretanje.<\/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=\"Kako se izvodi plank hip dips?\" class=\"wp-image-510644\" title=\"Kako se izvodi plank hip dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Side plank crunches<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Dr\u017eite stopala skupljena, podignite se na podlaktici donje ruke i ispru\u017eite gornju ruku iznad glave.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok savijate gornju ruku i nogu, nastoje\u0107i pribli\u017eiti koljeno laktu ili ga dodirnuti. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, odmah nakon \u010dega slijedi sljede\u0107e ponavljanje. Nastavite na ovaj na\u010din izvoditi vje\u017ebu dok ne napravite 8-12 ponavljanja i promijenite stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijaanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, nekontrolirano kretanje.<\/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=\"Kako se izvodi side plank crunches?\" class=\"wp-image-510660\" title=\"Kako se izvodi side plank crunches?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Side plank thread the needle<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Dr\u017eite stopala skupljena i podignite se na podlaktici donje ruke. Ispru\u017eite gornju ruku prema stropu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok provla\u010dite gurnju ruku ispod tijela, zatim udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj. Odmah prije\u0111ite na sljede\u0107e ponavljanje i nastavite dok ne zavr\u0161ite 8-12 ponavljanja. Zatim promijenite strane.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu, nekontrolirano kretanje.<\/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=\"Kako se izvodi plank thread the needle?\" class=\"wp-image-510676\" title=\"Kako se izvodi plank thread the needle?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Bo\u010dni plank leg lift hold<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na bok s ispru\u017eenim nogama. Podignite se na podlakticu donje ruke. Ispru\u017eite gornju ruku prema stropu i tako\u0111er podignite gornju nogu nekoliko centimetara od tla.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 15 sekundi. Zatim promijenite strane.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijanje le\u0111a, pu\u0161tanje bokova da se spu\u0161taju prema tlu.<\/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=\"Kako se izvodi bo\u010dni plank leg lift hold?\" class=\"wp-image-510692\" title=\"Kako se izvodi bo\u010dni plank leg lift hold?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odakle_krenuti\"><\/span>Odakle krenuti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u017delite li izgubiti masno\u0107u na trbuhu i imati isklesane trbu\u0161ne mi\u0161i\u0107e? Saznajte kako to posti\u0107i uz na\u0161e \u010dlanke:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\">Polutrbu\u0161njaci i trbu\u0161njaci: za\u0161to vam ne poma\u017eu u topljenju masno\u0107e s trbuha?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\">Izgubie masne naslage sa trbuha i do\u0111ite u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/\">Provjereni vodi\u010d za six-pack: prehrana i rutina treninga za isklesane trbu\u0161ne mi\u0161i\u0107e<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/9-savjeta-za-isklesane-trbusne-misice\/\">9 savjeta za isklesane trbu\u0161ne mi\u0161i\u0107e<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/koliki-postotak-tjelesne-masnoce-trebate-imati-da-bi-vasi-trbusni-misici-bili-vidljivi\/\">Koliki postotak tjelesne masno\u0107e trebate imati da bi va\u0161i trbu\u0161ni mi\u0161i\u0107i bili vidljivi?<\/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\">Tra\u017eite inspiraciju za u\u010dinkovite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e? Prona\u0111ite ih u na\u0161im \u010dlancima o vje\u017ebanju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\">U\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161njake<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\">Donji trbu\u0161ni mi\u0161i\u0107i: 13 najboljih vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/?p=513650\">Top 10 vje\u017ebi s medicinkom za ja\u010danje trbu\u0161nih mi\u0161i\u0107a<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/9-najboljih-vjezbi-za-ojacanje-trbuha-s-gumom-za-treniranje\/\" class=\"ek-link\">Top 9 vje\u017ebi za zatezanje trbu\u0161nih mi\u0161i\u0107a s elasti\u010dnom trakom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-najucinkovitijih-vjezbi-s-pilates-loptom-za-oblikovanje-trbuha\/\">13 najboljih vje\u017ebi s loptom za sna\u017ene trbu\u0161ne mi\u0161i\u0107e<\/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=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Plank je funkcionalna vje\u017eba koja vam mo\u017ee pomo\u0107i u ja\u010danju mi\u0161i\u0107a jezgre. Kao \u0161to je istaknuto u dana\u0161njem \u010dlanku,<strong> ne morate se dr\u017eati osnovne plank rutine.<\/strong> Postoji cijeli niz varijacija koje mogu dodati uzbu\u0111enje va\u0161im vje\u017ebama za trbu\u0161ne mi\u0161i\u0107e i cijelo tijelo. Me\u0111utim, <strong>klju\u010dno je dati prioritet pravilnoj tehnici<\/strong> tijekom vje\u017ebanja i ne zaboravite postupno pove\u0107avati trajanje dr\u017eanja planka ili broj ponavljanja.<\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, slobodno ga podijelite sa svojim prijateljima i obavijestite ih o ovim u\u010dinkovitim varijantama 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.hr\/trening-doma\" 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.hr\/podloge-za-vjezbanje\" 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>Smatrate li tradicionalnu plank rutinu monotonom ili \u017eelite svoj trening za trbu\u0161ne mi\u0161i\u0107e u\u010diniti zanimljivijim? U dana\u0161njem \u010dlanku otkrit \u0107ete naju\u010dinkovitije varijante planka pogodne i za po\u010detnike i za napredne sporta\u0161e.<\/p>\n","protected":false},"author":129,"featured_media":510471,"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":[132],"tags":[6308,7478,6452,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-520254","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trbuh-hr","9":"tag-trening-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-s-vlastitom-tezinom-hr","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\u010dinkovitije Varijacije Planka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je plank i kako se izvodi? 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