{"id":754590,"date":"2023-04-26T12:25:00","date_gmt":"2023-04-26T10:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/"},"modified":"2026-04-24T08:34:28","modified_gmt":"2026-04-24T06:34:28","slug":"what-will-happen-if-you-do-plank-every-day","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/","title":{"rendered":"Hoe kan de plankoefening uw lichaam veranderen? Een sixpack, een sterkere core en betere sportprestaties."},"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.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Co_je_plank\" title=\"Co je plank?\">Co je plank?<\/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.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Proc_cvicit_plank\" title=\"Pro\u010d cvi\u010dit plank?\">Pro\u010d cvi\u010dit plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Existuji_nejaka_rizika_nebo_nevyhody_planku\" title=\"Existuj\u00ed n\u011bjak\u00e1 rizika nebo nev\u00fdhody planku?\">Existuj\u00ed n\u011bjak\u00e1 rizika nebo nev\u00fdhody planku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Jak_spravne_cvicit_plank\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit plank\">Jak spr\u00e1vn\u011b cvi\u010dit plank<\/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.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Jake_jsou_nejcastejsi_chyby_u_planku\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u planku?\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u planku?<\/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.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Jak_udelat_plank_narocnejsi\" title=\"Jak ud\u011blat plank n\u00e1ro\u010dn\u011bj\u0161\u00ed?\">Jak ud\u011blat plank n\u00e1ro\u010dn\u011bj\u0161\u00ed?<\/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.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Plank_v_treninkovem_planu\" title=\"Plank v tr\u00e9ninkov\u00e9m pl\u00e1nu\">Plank v tr\u00e9ninkov\u00e9m pl\u00e1nu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Jaky_je_aktualni_rekord_v_planku\" title=\"Jak\u00fd je aktu\u00e1ln\u00ed rekord v planku?\">Jak\u00fd je aktu\u00e1ln\u00ed rekord v planku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Priklad_plank_treninku\" title=\"P\u0159\u00edklad plank tr\u00e9ninku\">P\u0159\u00edklad plank tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.nl\/blog\/what-will-happen-if-you-do-plank-every-day\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Plank <\/strong>je izometrick\u00fd cvik pro pos\u00edlen\u00ed st\u0159edu t\u011bla (core) bez pot\u0159eby vybaven\u00ed. Komplexn\u011b zapojuje p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed (<em>m. rectus abdominis<\/em>), p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed (<em>m. transversus abdominis<\/em>), \u0161ikm\u00e9 svaly b\u0159i\u0161n\u00ed (<em>m. obliquus externus <\/em>a <em>internus abdominis<\/em>) a hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Cvik se hod\u00ed pro <strong>za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong> Za\u010d\u00e1te\u010dn\u00edci startuj\u00ed s v\u00fddr\u017e\u00ed <strong>15 sekund<\/strong> a ka\u017ed\u00fd t\u00fdden p\u0159id\u00e1vaj\u00ed <strong>10 sekund<\/strong>. Po\u010det s\u00e9ri\u00ed se postupn\u011b zvy\u0161uje ze <strong>3<\/strong> na <strong>5<\/strong> a plank se doporu\u010duje za\u0159adit <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong>. N\u00e1ro\u010dnost lze zvy\u0161ovat variantami se zved\u00e1n\u00edm kon\u010detin, z\u00e1t\u011b\u017e\u00ed, balan\u010dn\u00edmi pom\u016fckami nebo z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem. Osoby s onemocn\u011bn\u00edm p\u00e1te\u0159e by m\u011bly cvi\u010den\u00ed planku konzultovat s l\u00e9ka\u0159em.<\/p>\n\n\n\n<p>Fitness plank test hodnot\u00ed s\u00edlu a stabilitu st\u0159edu t\u011bla podle maxim\u00e1ln\u00ed v\u00fddr\u017ee. V\u00fddr\u017e pod <strong>15 sekund<\/strong> odpov\u00edd\u00e1 velmi n\u00edzk\u00e9 \u00farovni, <strong>1\u20132 minuty<\/strong> pr\u016fm\u011brn\u00e9 a v\u00fddr\u017e p\u0159es <strong>6 minut<\/strong> \u00farovni excelentn\u00ed. Sv\u011btov\u00fd rekord dr\u017e\u00ed Australan <strong>Daniel Scali<\/strong> s v\u00fddr\u017e\u00ed <strong>9 hodin 30 minut a 1 sekundu<\/strong>. Vzorov\u00fd plank tr\u00e9nink st\u0159\u00edd\u00e1 <strong>30\u201360 sekund<\/strong> cvi\u010den\u00ed s <strong>15 sekundami<\/strong> odpo\u010dinku ve <strong>2\u20133 s\u00e9ri\u00edch<\/strong> s pauzou <strong>60\u201390 sekund<\/strong> mezi s\u00e9riemi. Siln\u00fd core zlep\u0161uje v\u00fdkon p\u0159i d\u0159epech, mrtv\u00fdch taz\u00edch a bench pressu. Pravideln\u00e9 cvi\u010den\u00ed planku zlep\u0161uje dr\u017een\u00ed t\u011bla, sni\u017euje riziko svalov\u00fdch dysbalanc\u00ed a zvy\u0161uje sportovn\u00ed v\u00fdkon p\u0159i rychl\u00fdch zm\u011bn\u00e1ch pohybu.<\/p>\n<\/div><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Plank je cvik, kter\u00fd bu\u010f milujeme, nebo nen\u00e1vid\u00edme. V\u011bt\u0161ina lid\u00ed sice pat\u0159\u00ed do t\u00e9 druh\u00e9 skupiny, ale i p\u0159esto jej v\u0161ichni cvi\u010d\u00edme. D\u00edky v\u0161em t\u011bm v\u00fdhod\u00e1m, kter\u00e9 n\u00e1m d\u00e1v\u00e1, mu odpust\u00edme i ty nekone\u010dn\u00e9 sekundy p\u00e1len\u00ed b\u0159i\u0161n\u00edch sval\u016f a klep\u00e1n\u00ed cel\u00e9ho t\u011bla. <strong>Nen\u00ed to v\u0161ak jen o tom udr\u017eet se v pozici prkna maxim\u00e1ln\u011b dlouhou dobu a \u010dekat na v\u00fdsledek v podob\u011b six-packu.<\/strong> P\u0159i cvi\u010den\u00ed planku se d\u011bl\u00e1 \u0159ada chyb, kter\u00e9 mohou kazit v\u00fdsledky. I na ty si v r\u00e1mci dne\u0161n\u00edho \u010dl\u00e1nku posv\u00edt\u00edme. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_plank\"><\/span>Co je plank? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Plank neboli prkno je<strong> izometrick\u00fd cvik, kter\u00fd je zalo\u017een na udr\u017een\u00ed stabiln\u00ed pozice po dobu n\u011bkolika sekund a\u017e minut. <\/strong>Vypad\u00e1 podobn\u011b jako z\u00e1kladn\u00ed pozice kliku jen s t\u00edm rozd\u00edlem, \u017ee m\u00e1te p\u0159edlokt\u00ed polo\u017een\u00e9 na zemi. T\u011blo je rovnob\u011b\u017en\u011b se zem\u00ed, nohy nata\u017een\u00e9 a \u0161pi\u010dky zap\u0159en\u00e9 do podlo\u017eky. P\u0159edlokt\u00ed a \u0161pi\u010dky chodidel tak slou\u017e\u00ed jako op\u011brn\u00e9 body, kter\u00e9 v\u00e1m pomohou bojovat s gravitac\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 svaly p\u0159i planku posilujeme? <\/h3>\n\n<p>To, \u017ee se p\u0159i planku zapojuj\u00ed prim\u00e1rn\u011b b\u0159i\u0161n\u00ed svaly, nejsp\u00ed\u0161 nikoho nep\u0159ekvap\u00ed. Nejedn\u00e1 se v\u0161ak pouze o povrchov\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">six-pack<\/a>, ale i svaly ulo\u017een\u00e9 hluboko pod n\u00edm. Konkr\u00e9tn\u011b to jsou:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed<\/strong> <em>(musculus rectus abdominis)<\/em><\/li>\n\n\n\n<li><strong>p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed<\/strong> <em>(musculus transversus abdominis)<\/em><\/li>\n\n\n\n<li><strong>vn\u011bj\u0161\u00ed \u0161ikm\u00fd sval b\u0159i\u0161n\u00ed<\/strong> <em>(musculus obliquus externus abdominis) <\/em><\/li>\n\n\n\n<li><strong>vnit\u0159n\u00ed \u0161ikm\u00fd sval b\u0159i\u0161n\u00ed<\/strong> <em>(musculus obliquus internus abdominis)<\/em> <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tyto svaly jsou z\u00e1kladem st\u0159edu t\u011bla (core) a jejich hlavn\u00edm \u00fakolem p\u0159i planku je <strong>udr\u017eet p\u00e1te\u0159 v neutr\u00e1ln\u00ed pozici (bez proh\u00fdb\u00e1n\u00ed).<\/strong> Posilujeme tak <strong>hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e, <\/strong>do kter\u00e9ho pat\u0159\u00ed tak\u00e9 br\u00e1nice, svaly p\u00e1nevn\u00edho dna a kr\u00e1tk\u00e9 svaly zad v nejhlub\u0161\u00ed vrstv\u011b pod\u00e9l p\u00e1te\u0159e <em>(musculi multifidi)<\/em>. V planku si v\u0161ak zamakaj\u00ed tak\u00e9 svaly pa\u017e\u00ed a h\u00fd\u017ed\u011b. Kdy\u017e to v\u0161echno se\u010dteme, m\u00e1me komplexn\u00ed cvik jak vy\u0161it\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] <\/span><\/p>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg\" alt=\"Co je to plank?\" class=\"wp-image-432660\" title=\"Co je to plank?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_cvicit_plank\"><\/span>Pro\u010d cvi\u010dit plank? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>To je ot\u00e1zka, na kterou u\u017e nejsp\u00ed\u0161 po p\u0159e\u010dten\u00ed zapojen\u00fdch sval\u016f zn\u00e1te odpov\u011b\u010f. No p\u0159ece pro <strong>siln\u00fd st\u0159ed t\u011bla a hlavn\u011b po\u0159\u00e1dn\u00fd six-pack! <\/strong>Samotn\u00fd plank n\u00e1m sice zhubnout b\u0159icho moc nepom\u016f\u017ee, co\u017e ale v\u016fbec nevad\u00ed, proto\u017ee pro v\u00e1s m\u00e1me <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00ed n\u00e1vod,<\/a> ve kter\u00e9m se samoz\u0159ejm\u011b najde i m\u00edsto pro n\u011bj.T\u011bch benefit\u016f planku ale existuje mnohem v\u00edce a mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, co v\u0161echno tento cvik dok\u00e1\u017ee zlep\u0161it. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. M\u016f\u017eete ho d\u011blat kdekoliv<\/h3>\n\n<p>Kdy\u017e chcete cvi\u010dit plank, nemus\u00edte kupovat permanentku do posilovny ani speci\u00e1ln\u00ed vybaven\u00ed. <strong>Sta\u010d\u00ed v\u00e1m vlastn\u00ed t\u011blo, m\u00edsto na zemi, \u0161petka odhodl\u00e1n\u00ed a p\u0159\u00edpadn\u011b <\/strong><a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podlo\u017eka na cvi\u010den\u00ed<\/strong><\/a><strong> <\/strong>pro v\u011bt\u0161\u00ed pohodl\u00ed. M\u016f\u017eete ho tr\u00e9novat doma, na zahrad\u011b, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9m h\u0159i\u0161ti<\/a> i na dovolen\u00e9. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Je vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 <\/h3>\n\n<p>Plank mohou do sv\u00e9ho cvi\u010debn\u00edho programu zahrnout sportovci v\u0161ech kategori\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010d\u00e1te\u010dn\u00edci, <\/strong>kte\u0159\u00ed ve spr\u00e1vn\u00e9 poloze prkna nevydr\u017e\u00ed ani 10 sekund, <strong>jej mohou klidn\u011b prov\u00e1d\u011bt s oporou kolen. <\/strong>Po \u010dase, kdy\u017e u\u017e budou v t\u00e9to poloze jist\u011bj\u0161\u00ed, mohou p\u0159ej\u00edt na klasick\u00fd plank. <\/li>\n\n\n\n<li>Dal\u0161\u00ed \u00farovn\u00ed je pak prodlu\u017eov\u00e1n\u00ed \u010dasu. <\/li>\n\n\n\n<li>Pokro\u010dil\u00ed sportovci, kte\u0159\u00ed nemaj\u00ed probl\u00e9m udr\u017eet stabiln\u00ed prkno d\u00e9le ne\u017e 30 sekund, mohou vyzkou\u0161et i t\u011b\u017e\u0161\u00ed varianty. Pat\u0159\u00ed mezi n\u011bnap\u0159\u00edklad <strong>plank se zved\u00e1n\u00edm kon\u010detin, na <\/strong><a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>balan\u010dn\u00edch pom\u016fck\u00e1ch<\/strong><\/a> nebo <strong>se z\u00e1t\u011b\u017e\u00ed<\/strong> v podob\u011b <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a> na z\u00e1dech. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>N\u00e1ro\u010dnost planku tak m\u016f\u017eete zvy\u0161ovat t\u00e9m\u011b\u0159 donekone\u010dna, a neust\u00e1le se tak budete zlep\u0161ovat. <\/p>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg\" alt=\"Jak&#xE9; v&#xFD;hody m&#xE1; plank?\" class=\"wp-image-432675\" title=\"Jak&#xE9; v&#xFD;hody m&#xE1; plank?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">3. Zlep\u0161uje dr\u017een\u00ed a stabilitu t\u011bla <\/h3>\n\n<p>Kdy\u017e budete pravideln\u011b d\u011blat plank, a t\u00edm posilovat core, m\u016f\u017ee se to pozitivn\u011b projevit i na dr\u017een\u00ed t\u011bla. Svaly st\u0159edu t\u011bla se toti\u017e pod\u00edl\u00ed na zachov\u00e1n\u00ed vzp\u0159\u00edmen\u00e9ho trupu, a to p\u0159i sezen\u00ed, st\u00e1n\u00ed, ch\u016fzi i cvi\u010den\u00ed. <strong>To je d\u016fle\u017eit\u00e9 nejen z estetick\u00e9ho hlediska, ale tak\u00e9 z toho zdravotn\u00edho. <\/strong>Vyhnete se tak <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolav\u00fdm a ztuhl\u00fdm z\u00e1d\u016fm<\/a><strong> <\/strong>z jejich nadm\u011brn\u00e9ho kulacen\u00ed a budete p\u0159edch\u00e1zet i vzniku r\u016fzn\u00fdch svalov\u00fdch dysbalanc\u00ed. Z\u00e1rove\u0148 sn\u00ed\u017e\u00edte riziko vzniku zran\u011bn\u00ed b\u011bhem pohybu, proto\u017ee v\u00e1m pevn\u00fd core pom\u016f\u017ee s udr\u017een\u00edm stability t\u011bla.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3\u20134]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s tr\u00e1p\u00ed bolest zad a chcete se dozv\u011bd\u011bt, jak\u00e9 jsou dal\u0161\u00ed p\u0159\u00ed\u010diny a co s t\u00edm d\u011blat, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Posiluje st\u0159ed t\u011bla a pom\u016f\u017ee vyr\u00fdsovat b\u0159i\u0161\u00e1ky<\/h3>\n\n<p>Jak u\u017e jsme zm\u00ednili, v planku se intenzivn\u011b zapojuj\u00ed svaly st\u0159edu t\u011bla. Doch\u00e1z\u00ed tak k jejich posilov\u00e1n\u00ed a zlep\u0161ov\u00e1n\u00ed funkce. Z\u00edsk\u00e1te d\u00edky tomu siln\u00fd core, kter\u00fd se star\u00e1 o udr\u017een\u00ed zdrav\u00e9 polohy p\u00e1te\u0159e a rovn\u011b\u017e je centrem s\u00edly a stability na\u0161eho t\u011bla. Nem\u016f\u017eeme v\u0161ak zapomenout ani na estetick\u00e9 v\u00fdhody siln\u00e9ho st\u0159edu t\u011bla. <strong>Pevn\u00e9 b\u0159icho a vyr\u00fdsovan\u00e9 b\u0159i\u0161\u00e1ky jsou p\u0159ece hlavn\u00edm d\u016fvodem, pro\u010d lidi plank cvi\u010d\u00ed.<\/strong> Samotn\u00fd cvik v\u00e1m sice b\u0159icho jako z ob\u00e1lky magaz\u00ednu Muscle &amp; Fitness nevykouzl\u00ed, ale je d\u016fle\u017eitou \u010d\u00e1st\u00ed skl\u00e1da\u010dky, jak se k sexy b\u0159ichu dopracovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud je pr\u00e1v\u011b six-pack va\u0161\u00edm snem a zaj\u00edm\u00e1 v\u00e1s, jak toho krok za krokem dos\u00e1hnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.<\/strong><\/a><strong><\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank a six-pack\" class=\"wp-image-432690\" title=\"Plank a six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Zlep\u0161uje celkovou s\u00edlu<\/h3>\n\n<p>Kdy\u017e budete pravideln\u011b cvi\u010dit plank, m\u016f\u017eete se zlep\u0161it i v dal\u0161\u00edch silov\u00fdch cvic\u00edch. <strong>Siln\u00fd core v\u00e1s toti\u017e podr\u017e\u00ed p\u0159i t\u011b\u017ek\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>d\u0159epech<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mrtv\u00fdch taz\u00edch <\/strong><\/a><strong>i bench pressu.<\/strong> P\u0159i cvi\u010den\u00ed d\u0159ep\u016f se z\u00e1t\u011b\u017e\u00ed se aktivovan\u00fd st\u0159ed t\u011bla postar\u00e1 o udr\u017een\u00ed stabiln\u00ed p\u00e1te\u0159e a p\u00e1nve. To umo\u017e\u0148uje tak\u00e9 efektivn\u00ed p\u0159enos s\u00edly do kon\u010detin a lep\u0161\u00ed kontrolu cel\u00e9ho pohybu. D\u00edky spr\u00e1vn\u00e9 technice ve v\u00fdsledku zvednete v\u011bt\u0161\u00ed v\u00e1hu bez rizika zran\u011bn\u00ed. I to je d\u016fvod, pro\u010d plank maj\u00ed ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu vzp\u011bra\u010di, crossfi\u0165\u00e1ci a dal\u0161\u00ed silov\u00ed sportovci.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">6. M\u016f\u017eete se d\u00edky n\u011bmu st\u00e1t lep\u0161\u00edm sportovcem <\/h3>\n\n<p>Z benefit\u016f planku mohou \u010derpat i dal\u0161\u00ed sportovci, a ne jenom vyznava\u010di \u017eeleza. P\u0159edstavte si t\u0159eba basketbalistu, kter\u00fd b\u011b\u017e\u00ed, dribluje s m\u00ed\u010dem, pak ud\u011bl\u00e1 svi\u017enou kli\u010dku a d\u00e1 ko\u0161. <strong>Bez siln\u00e9ho st\u0159edu t\u011bla by ho ta rychl\u00e1 zm\u011bna pohybu mohla st\u00e1t i zran\u011bn\u00ed. <\/strong>Tak\u00e9 p\u0159i b\u011bh\u00e1n\u00ed, \u00faderu tenisovou raketou nebo vykopnut\u00ed m\u00ed\u010de se core star\u00e1 o udr\u017een\u00ed rovnov\u00e1hy a efektivn\u00ed p\u0159enos s\u00edly tam, kde je pot\u0159eba. Nejv\u011bt\u0161\u00ed vliv to pak m\u00e1 na sporty, kde doch\u00e1z\u00ed k rychl\u00e9 zm\u011bn\u011b pohybu. V p\u0159\u00edpad\u011b, \u017ee se v\u011bnujete basketbalu, fotbalu, rugby nebo bojov\u00fdm sport\u016fm, n\u011bjak\u00e1 varianta planku by nem\u011bla chyb\u011bt ani ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"Vliv planku na sportovn&#xED; v&#xFD;kon\" class=\"wp-image-432705\" title=\"Vliv planku na sportovn&#xED; v&#xFD;kon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Existuji_nejaka_rizika_nebo_nevyhody_planku\"><\/span>Existuj\u00ed n\u011bjak\u00e1 rizika nebo nev\u00fdhody planku? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Plank je obecn\u011b bezpe\u010dn\u00fd cvik. Existuj\u00ed v\u0161ak jedinci, pro kter\u00e9 nemus\u00ed b\u00fdt vhodn\u00fd a jeho cvi\u010den\u00ed by m\u011bli zkonzultovat se sv\u00fdm l\u00e9ka\u0159em \u010di fyzioterapeutem. Pat\u0159\u00ed mezi n\u011b lid\u00e9 s onemocn\u011bn\u00edm zad, p\u00e1te\u0159e nebo jinou \u010d\u00e1st\u00ed pohybov\u00e9ho apar\u00e1tu. Tak\u00e9 z toho d\u016fvodu, \u017ee se jedn\u00e1 o izometrick\u00fd cvik, m\u016f\u017ee<strong> zp\u016fsobit rychl\u00e9 zv\u00fd\u0161en\u00ed krevn\u00edho tlaku,<\/strong> co\u017e je nebezpe\u010dn\u00e9 pro lidi s vysok\u00fdm krevn\u00edm tlakem a jin\u00fdm onemocn\u011bn\u00edm srdce a c\u00e9v. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0158ada lid\u00ed se planku vyh\u00fdb\u00e1 i proto, \u017ee je nebav\u00ed. Jasn\u011b, <strong>dr\u017eet minutu v prkn\u011b nen\u00ed asi ta nejv\u011bt\u0161\u00ed z\u00e1bava,<\/strong> kdy\u017e si ale vzpomenete na v\u0161echny ty benefity, hned to bude o n\u011bco snesiteln\u011bj\u0161\u00ed. Pom\u016f\u017ee tak\u00e9 st\u0159\u00edd\u00e1n\u00ed r\u016fzn\u00fdch variant, styl\u016f tr\u00e9ninku (HIIT, tabata, kruhov\u00fd tr\u00e9nink) a vyu\u017eit\u00ed pom\u016fcek. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_spravne_cvicit_plank\"><\/span>Jak spr\u00e1vn\u011b cvi\u010dit plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Jak za\u010d\u00edt s plankem? Pokud chcete z planku vyt\u011b\u017eit maximum, neobejdete se bez nau\u010den\u00ed spr\u00e1vn\u00e9 techniky. Nachystejte si <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/rucnik-do-fitka-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a>, aby se v\u00e1m cvi\u010dilo pohodln\u011bji, a poj\u010fte si to podle na\u0161eho n\u00e1vodu rovnou vyzkou\u0161et. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. V\u00fdchoz\u00ed poloha<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo na p\u0159edlokt\u00ed. <\/li>\n\n\n\n<li>Ruce dr\u017ete v p\u011bst nebo polo\u017ete dlan\u011b s rozev\u0159en\u00fdmi prsty na podlo\u017eku. P\u0159edlokt\u00ed m\u016f\u017eete um\u00edstit rovnob\u011b\u017en\u011b nebo posunout dlan\u011b k sob\u011b, \u010d\u00edm\u017e vytvo\u0159\u00edte troj\u00faheln\u00edk. <\/li>\n\n\n\n<li>Hlava a krk jsou v prodlou\u017een\u00ed p\u00e1te\u0159e, ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky jsou st\u00e1hnut\u00e9 lehce k sob\u011b a sm\u011brem dol\u016f. Lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 45 stup\u0148\u016f. <\/li>\n\n\n\n<li>Kolena zcela neprop\u00ednejte, nechte je m\u00edrn\u011b pokr\u010den\u00e1. \u0160pi\u010dkami chodidel se zap\u0159ete do podlo\u017eky.<\/li>\n\n\n\n<li>Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. <\/li>\n\n\n\n<li>Dejte pozor na proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Proveden\u00ed<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet po dobu n\u011bkolika sekund.<\/li>\n\n\n\n<li>Soust\u0159e\u010fte se na op\u011brn\u00e9 body na loktech a \u0161pi\u010dk\u00e1ch chodidel. <\/li>\n\n\n\n<li>\u010cas si stopn\u011bte na sportovn\u00edch hodink\u00e1ch, <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\" target=\"_blank\" aria-label=\"workout timeru (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workout timeru<\/a> nebo telefonu. <\/li>\n\n\n\n<li>Ve chv\u00edli, kdy v\u00e1m za\u010dnou klesat boky k zemi nebo neudr\u017e\u00edte stabiln\u00ed polohu, si dejte pauzu.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/11-PLANK.gif\" alt=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it plank?\" class=\"wp-image-432720\" title=\"Jak spr&#xE1;vn&#x11B; cvi&#x10D;it plank?\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_nejcastejsi_chyby_u_planku\"><\/span>Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby u planku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech:<\/strong> Nej\u010dast\u011bji se jedn\u00e1 o kles\u00e1n\u00ed beder.<\/li>\n\n\n\n<li><strong>Kles\u00e1n\u00ed bok\u016f k zemi nebo nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/strong><\/li>\n\n\n\n<li><strong>Vystr\u010den\u00e9 lopatky: <\/strong>Lopatky by m\u011bly z\u016fstat na hrudn\u00edku a prostor mezi nimi vypln\u011bn\u00fd.<\/li>\n\n\n\n<li><strong>Nevhodn\u00e1 pozice pa\u017e\u00ed:<\/strong> Dejte pozor na nadm\u011brn\u00e9 p\u0159edsunut\u00ed lokt\u016f dop\u0159edu. <\/li>\n\n\n\n<li><strong>Zadr\u017eov\u00e1n\u00ed dechu:<\/strong> Po celou dobu cviku se soust\u0159e\u010fte na voln\u00e9 d\u00fdch\u00e1n\u00ed. <\/li>\n\n\n\n<li><strong>Zakl\u00e1n\u011bn\u00ed hlavy:<\/strong> Celou dobu se d\u00edvejte do podlo\u017eky, ne p\u0159ed sebe. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_udelat_plank_narocnejsi\"><\/span>Jak ud\u011blat plank n\u00e1ro\u010dn\u011bj\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pot\u00e9, co se nau\u010d\u00edte z\u00e1kladn\u00ed plank, m\u016f\u017eete vyzkou\u0161et i n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty.<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank se zved\u00e1n\u00edm kon\u010detin: <\/strong>Zvedn\u011bte jednu ruku nebo nohu, p\u0159\u00edpadn\u011b najednou opa\u010dn\u00e9 kon\u010detiny, a sna\u017ete se udr\u017eet stabiln\u00ed polohu prkna. <\/li>\n\n\n\n<li><strong>Plank se z\u00e1t\u011b\u017e\u00ed:<\/strong> Na plank si m\u016f\u017eete vz\u00edt z\u00e1t\u011b\u017eovou vestu nebo poproste par\u0165\u00e1ka, aby v\u00e1m polo\u017eil na z\u00e1da <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>. <\/li>\n\n\n\n<li><strong>Plank na balan\u010dn\u00edch pom\u016fck\u00e1ch:<\/strong> Kdy\u017e si polo\u017e\u00edte ruce \u010di nohy na <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a> nebo jinou <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>, bude hned t\u011b\u017e\u0161\u00ed tuto pozici udr\u017eet. <\/li>\n\n\n\n<li><strong>Plank na <\/strong><a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/strong><\/a><strong>:<\/strong> Do popruh\u016f si m\u016f\u017eete zav\u011bsit nohy nebo ruce a pak dr\u017e\u00edte v planku co nejd\u00e9le. <\/li>\n\n\n\n<li>Dal\u0161\u00ed varianty planku najdete tak\u00e9 v \u010dl\u00e1nku, kter\u00fd v\u00e1m uk\u00e1\u017ee n\u011bkolik <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u016fzn\u00fdch alternativ klasick\u00e9ho planku.<\/strong><\/a><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/plank-se-zavazim.gif\" alt=\"Naro&#x10D;n&#x11B;j&#x161;&#xED; varianty planku\" class=\"wp-image-432735\" title=\"Naro&#x10D;n&#x11B;j&#x161;&#xED; varianty planku\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_v_treninkovem_planu\"><\/span>Plank v tr\u00e9ninkov\u00e9m pl\u00e1nu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>D\u011blat jednu plankovac\u00ed v\u00fdzvu za druhou asi nebude z dlouhodob\u00e9ho hlediska nejlep\u0161\u00ed n\u00e1pad. <strong>M\u016f\u017eete tak p\u0159et\u00ed\u017eit nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 t\u0159eba ramena, <\/strong>kter\u00e1 se rovn\u011b\u017e pod\u00edl\u00ed na udr\u017een\u00ed stabiln\u00ed polohy. Rad\u011bji si tento cvik rozumn\u011b napl\u00e1nujte do sv\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00e9ho programu.<\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Plank jako sou\u010d\u00e1st tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/h3>\n\n<p>Plank nen\u00ed nutn\u00e9 d\u011blat ka\u017ed\u00fd den, jak se n\u00e1m v\u0161echny ty v\u00fdzvy sna\u017e\u00ed namluvit. V\u00fdsledky se dostav\u00ed, i kdy\u017e ho za\u0159ad\u00edte do tr\u00e9ninku <strong>2\u20133kr\u00e1t t\u00fddn\u011b. <\/strong>D\u00edky tomu budete m\u00edt dostatek \u010dasu na regeneraci. M\u016f\u017eete ho d\u011blat bu\u010f samostatn\u011b, nebo jako sou\u010d\u00e1st tr\u00e9ninku b\u0159icha. Hod\u00ed se tak\u00e9 do kruhov\u00fdch tr\u00e9ninku \u010di HIITu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tr\u00e9nink b\u0159icha nen\u00ed jen o planku, ale o komplexn\u011bj\u0161\u00edm p\u0159\u00edstupu s v\u00edce cviky. V\u0161e se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/strong><\/a><strong> <\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Plank jako samostatn\u00fd cvik<\/h3>\n\n<p>Jak dlouho cvi\u010dit plank? V\u00fddr\u017e v planku se sna\u017ete postupn\u011b zvy\u0161ovat. Za\u010dn\u011bte t\u0159eba na <strong>15 sekund\u00e1ch<\/strong> a ka\u017ed\u00fd t\u00fdden p\u0159id\u00e1vejte dal\u0161\u00edch 10. \u010cas v\u0161ak zvy\u0161ujte pouze v p\u0159\u00edpad\u011b, kdy\u017e se v\u00e1m poda\u0159\u00ed zachovat spr\u00e1vnou techniku. Postupn\u011b zvy\u0161ovat m\u016f\u017eete i po\u010det s\u00e9ri\u00ed, a to<strong> ze 3 a\u017e na 5. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Otestujte svou v\u00fddr\u017e v planku<\/h4>\n\n<p>Pokud je u\u017e plank st\u00e1lic\u00ed va\u0161eho tr\u00e9ninkov\u00e9ho programu, m\u016f\u017eete vyzkou\u0161et<strong> fitness plank test. <\/strong>Ten tren\u00e9\u0159i \u010dasto pou\u017e\u00edvaj\u00ed na zji\u0161t\u011bn\u00ed \u00farovn\u011b s\u00edly, v\u00fddr\u017ee a stabiliza\u010dn\u00edch schopnost\u00ed st\u0159edu t\u011bla jejich klient\u016f. Test je zalo\u017een na <strong>zm\u011b\u0159en\u00ed maxim\u00e1ln\u00ed v\u00fddr\u017ee v planku.<\/strong> M\u011b\u0159it se za\u010d\u00edn\u00e1 ve chv\u00edli, kdy se dostanete do spr\u00e1vn\u00e9 pozice prkna, a kon\u010d\u00ed, kdy\u017e v\u00e1m za\u010dnou padat boky k zemi nebo zvednete p\u00e1nev. Ide\u00e1ln\u011b tak poproste n\u011bkoho dal\u0161\u00edho, a\u0165 v\u00e1m pokus zm\u011b\u0159\u00ed. Podle v\u00fdsledn\u00e9ho \u010dasu pak zjist\u00edte va\u0161i aktu\u00e1ln\u00ed \u00farove\u0148. Po n\u011bjak\u00e9 dob\u011b, t\u0159eba tak za m\u011bs\u00edc pravideln\u00e9ho tr\u00e9ninku, si test m\u016f\u017eete ud\u011blat znova. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">\u00darove\u0148 v\u00fddr\u017ee v planku podle \u010dasu<\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cas v\u00fddr\u017ee<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u00darove\u0148<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">&lt;15 sekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">velmi n\u00edzk\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 sekund<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzk\u00e1 <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 sekund <\/td><td class=\"has-text-align-center\" data-align=\"center\">podpr\u016fm\u011brn\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 minuty<\/td><td class=\"has-text-align-center\" data-align=\"center\">pr\u016fm\u011brn\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2\u20134 minuty<\/td><td class=\"has-text-align-center\" data-align=\"center\">nadpr\u016fm\u011brn\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">velmi vysok\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">excelentn\u00ed<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaky_je_aktualni_rekord_v_planku\"><\/span>Jak\u00fd je aktu\u00e1ln\u00ed rekord v planku? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pokud u\u017e 6 a v\u00edce minut v planku pova\u017eujete za nadpozemsk\u00fd v\u00fdkon, nejsp\u00ed\u0161 v\u00e1s p\u0159ekvap\u00ed, \u017ee jsou mezi n\u00e1mi lid\u00e9, kte\u0159\u00ed v t\u00e9to pozici vydr\u017e\u00ed i n\u011bkolik hodin. Uk\u00e1zkov\u00fdm z\u00e1stupcem je <strong>Australan Daniel Scali, kter\u00fd v planku vydr\u017eel cel\u00fdch <\/strong><a href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/9\/longest-plank-record-smashed-with-staggering-new-time-674245\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 hodin 30 minut a 1 sekundu<\/strong><\/a><strong>. <\/strong>D\u00edky tomu se stal sv\u011btov\u00fdm rekordmanem a k dubnu 2023 ho zat\u00edm nikdo nep\u0159ekonal. Daniel dokonce p\u0159i tom poci\u0165oval v\u011bt\u0161\u00ed bolest, ne\u017e se m\u016f\u017ee zd\u00e1t. Trp\u00ed toti\u017e komplexn\u00edm region\u00e1ln\u00edm bolestiv\u00fdm syndromem, kv\u016fli kter\u00e9mu ho nep\u0159etr\u017eit\u011b bol\u00ed zejm\u00e9na lev\u00e1 pa\u017ee. Je tak d\u016fkazem, \u017ee hranice lidsk\u00e9ho t\u011bla jsou mnohem d\u00e1l, ne\u017e bychom \u010dekali. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priklad_plank_treninku\"><\/span>P\u0159\u00edklad plank tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Inspiraci na tr\u00e9nink si m\u016f\u017eete rovnou vz\u00edt z na\u0161eho p\u0159\u00edkladu. <strong>Jsou v n\u011bm hned 4 druhy planku, d\u00edky \u010demu\u017e procvi\u010d\u00edte komplexn\u011b p\u0159\u00edm\u00e9, hlubok\u00e9 i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly.<\/strong> Budete st\u0159\u00eddat 30\u201360sekundov\u00fd interval cvi\u010den\u00ed s 15sekundov\u00fdm intervalem odpo\u010dinku. To v\u0161e ve 2\u20133 s\u00e9ri\u00edch, mezi kter\u00fdmi za\u0159ad\u00edte 60\u201390sekundovou pauzu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Na co si d\u00e1t pozor u cvik\u016f v plank tr\u00e9ninku? <\/h3>\n\n<ul class=\"wp-block-list\">\n<li>U v\u0161ech variant se <strong>t\u011blo sna\u017ete udr\u017eet v jedn\u00e9 rovin\u011b<\/strong> a d\u00e1vejte pozor na proh\u00fdb\u00e1n\u00ed zad.<\/li>\n\n\n\n<li><strong>U bo\u010dn\u00edho planku<\/strong> polo\u017ete spodn\u00ed loket p\u0159ibli\u017en\u011b pod rameno. Horn\u00ed pa\u017ei m\u016f\u017eete dr\u017eet vzh\u016fru nebo ji dejte v bok. Chodidla jsou na sob\u011b a soust\u0159e\u010fte se na to, aby v\u00e1m boky neklesaly k zemi. <\/li>\n\n\n\n<li><strong>V p\u0159\u00edpad\u011b<\/strong> <strong>planku na nata\u017een\u00fdch pa\u017e\u00edch<\/strong> polo\u017ete dlan\u011b pod ramena. <\/li>\n\n\n\n<li><strong>U planku v zano\u017een\u00ed<\/strong> zvedn\u011bte nohu jen do t\u00e9 v\u00fd\u0161ky, kdy budete schopni udr\u017eet stabiln\u00ed pozici bez proh\u00fdb\u00e1n\u00ed spodn\u00edch zad. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.nl\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-843x1124.jpg\" alt=\"Plank tr&#xE9;nink\" class=\"wp-image-432757\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/GB-Blog_Plank-trenink.jpg 900w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed inspiraci na tr\u00e9nink b\u0159icha, najdete ji v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na spodn\u00ed b\u0159icho, \u00fa\u010dinn\u00e9 cviky jsou v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Dal\u0161\u00ed tipy na hubnut\u00ed b\u0159icha najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack.<\/a> <\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Plank je komplexn\u00ed cvik, kter\u00fd v\u00e1m <strong>pom\u016f\u017ee na cest\u011b za vypracovanou postavou a funk\u010dn\u00edm t\u011blem. <\/strong>Pos\u00edl\u00edte d\u00edky n\u011bmu svaly st\u0159edu t\u011bla, a to i ty hluboko ulo\u017een\u00e9. V\u00fdsledkem je pevn\u011bj\u0161\u00ed b\u0159icho, lep\u0161\u00ed dr\u017een\u00ed t\u011bla, v\u011bt\u0161\u00ed stabilita p\u0159i st\u00e1n\u00ed i v pohybu a tak\u00e9 pozitivn\u00ed vliv na s\u00edlu a sportovn\u00ed v\u00fdkon. Nem\u016f\u017eeme v\u0161ak \u010dekat, \u017ee n\u00e1m pom\u016f\u017ee za 30 dn\u00ed vysekat b\u0159icho do plavek. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b stoj\u00ed za to se ho nau\u010dit d\u011blat spr\u00e1vn\u011b a p\u0159idat do tr\u00e9ninkov\u00e9ho pl\u00e1nu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, a vzali jste si z n\u011bj tipy do tr\u00e9ninku, sd\u00edlejte ho i se sv\u00fdmi zn\u00e1m\u00fdmi. Ur\u010dit\u011b se taky r\u00e1di dozv\u00ed o v\u0161ech benefitech a spr\u00e1vn\u00e9 technice planku.<\/p>\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zoekt u motivatie om regelmatig plankoefeningen te doen? Wat denkt u van een strakker buikspieren, een sterker middel en betere sportprestaties? Dit artikel geeft instructies over hoe u de plankoefening correct uitvoert, en bevat een voorbeeld van een complete plank trainingssessie.<\/p>\n","protected":false},"author":129,"featured_media":780304,"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":[14046],"tags":[14052],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754590","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-exercises-and-workouts-nl","8":"tag-workout-nl","9":"h-entry","10":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hoe kan de plankoefening uw lichaam veranderen? 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