{"id":68984,"date":"2022-09-22T16:55:54","date_gmt":"2022-09-22T14:55:54","guid":{"rendered":"https:\/\/bb.dwizards.dev\/zakaj-je-plank-tako-ucinkovita-vaja\/"},"modified":"2023-11-09T10:00:52","modified_gmt":"2023-11-09T10:00:52","slug":"zakaj-je-plank-tako-ucinkovita-vaja","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/zakaj-je-plank-tako-ucinkovita-vaja\/","title":{"rendered":"Zakaj je plank tako u\u010dinkovita vaja?"},"content":{"rendered":"\n

V morju vaj, s katerimi se sre\u010dujete vsak dan, je le malo takih, ki se lahko primerjajo s plankom. To je vaja, za katero ne potrebujete ni\u010desar razen lastnega telesa, ki jo lahko izvajate kjer koli in ima neverjetno veliko razli\u010dic, zato vam verjetno nikoli ne bo dolgo\u010dasna. Poleg vsega na\u0161tetega je plank tudi precej zahtevna vaja, ki jo boste radi sovra\u017eili in hkrati obo\u017eevali njene rezultate. Plank je zelo preprosta, skoraj bi lahko rekli “minimalisti\u010dna” vaja. Izvajate jo lahko samostojno, lahko pa jo tudi kombinirate z razli\u010dnimi drugimi vajami in z eno samo potezo aktivirate mi\u0161ice od glave do pet!<\/p>\n\n\n\n

DEFINICIJA MI\u0160IC IN TOPLJENJE MA\u0160\u010cOBNEGA TKIVA<\/h3>\n\n\n\n

Plank predvsem krepi jedro, mo\u010dno jedro pa je predpogoj za kakovosten trening mo\u010di, ravnote\u017eja in privla\u010dnega, definiranega telesa. Plank bo za trebu\u0161ne mi\u0161ice, ki jih \u017eelite videti na sebi, verjetno naredil ve\u010d kot vsi tisti ne\u0161teti trebu\u0161njaki. In to brez nepotrebnega pritiska na hrbet ter z manj\u0161im tveganjem za po\u0161kodbe in neprijetne bole\u010dine. Ko ste v polo\u017eaju planka, bodo va\u0161e roke, noge, hrbet in trebu\u0161ne mi\u0161ice delovale usklajeno, okrepili pa se bodo tudi va\u0161a hrbtenica in dominantna mi\u0161ica \u2013 trapez!<\/p>\n\n\n\n

Plank vam bo pomagal popraviti slabo dr\u017eo in vam preprosto dal ogromno energije, saj zdru\u017euje zelo naporno vadbo s formo meditacije. \u0160e ena od \u0161tevilnih fantasti\u010dnih prednosti planka je, da spodbuja mo\u010dnej\u0161i bazni metabolizem in la\u017eje vstopate v “cono topljenja ma\u0161\u010dob”<\/a>.<\/p>\n\n\n\n

Kot smo napovedali, je plank nekak\u0161en kameleon med vajami, tj. prilagaja se va\u0161im ciljem in zelo hitro daje odli\u010dne, vidne rezultate. Ali smo omenili, da se boste po “plankanju” tudi mentalno po\u010dutili neprimerljivo bolje?<\/p>\n\n\n\n

POSKUSITE TE VRSTE PLANKA<\/h3>\n\n\n\n

\u010cas je, da teorijo pustimo ob strani in se lotimo prakti\u010dnega dela. Tukaj so na\u0161a priporo\u010dila za va\u0161e naslednje sre\u010danje s plankom.<\/p>\n\n\n\n

High plank<\/a><\/p>\n\n\n\n

Klasi\u010dni visoki plank je najbolj\u0161i na\u010din za spoznavanje te fantasti\u010dne vaje. Aktivirala bo celotno jedro, pa tudi noge, mi\u0161ice spodnjega dela hrbta in izbolj\u0161ali dr\u017eo. \u010ce \u017eelite resni\u010dno razviti ramena, je visoki plank kot nala\u0161\u010d za vas, saj jih prizadene na poseben na\u010din.<\/p>\n\n\n\n

Side plank<\/a><\/p>\n\n\n\n

\u010ce \u017eelite okrepiti bo\u010dne trebu\u0161ne mi\u0161ice in oblikovati \u017eelene “\u010drte”, je bo\u010dni plank zagotovo za vas. Ni odve\u010d, \u010de vas spomnimo, kako plank cilja in oblikuje va\u0161o zadnjico.<\/p>\n\n\n\n

Plank to push up<\/a><\/p>\n\n\n\n

To je idealen na\u010din, da izkoristite vse prednosti planka in skleca v enem. Z izmeni\u010dnim izvajanjem planka in skleca dose\u017eete mo\u010dnej\u0161e in bolj definirane roke in prsi, hkrati pa krepite celotno jedro, hrbet in trebu\u0161ne mi\u0161ice. Ta vrsta planka na poseben na\u010din spodbuja izgorevanje kalorij in izlo\u010da ma\u0161\u010dobo iz telesa.<\/p>\n\n\n\n

Sliding plank crunch<\/a><\/p>\n\n\n\n

Kadar \u017eelite spodbuditi delo spodnjih trebu\u0161nih mi\u0161ic, ki jih mnogi te\u017eko razvijajo, priporo\u010damo, da vsekakor poskusite to vrsto planka. Va\u0161e trebu\u0161ne mi\u0161ice bodo gorele z vseh strani.<\/p>\n\n\n\n

Side plank leg Raise<\/a><\/p>\n\n\n\n

Tale plank je namenjena malo bolj naprednim in vsem, ki se tako po\u010dutijo. Zahteva precej\u0161nje ravnote\u017eje pri dvigovanju noge, a \u010de ga uspe\u0161no izvajate, si lahko pri\u010dakujete veliko ve\u010d vzdr\u017eljivosti, mo\u010di, gibljivosti in bolj stabilno telo. In aktivacijo mi\u0161ic, na katere ste povsem pozabili.<\/p>\n","protected":false},"excerpt":{"rendered":"

V morju vaj, s katerimi se sre\u010dujete vsak dan, je le malo takih, ki se lahko primerjajo s plankom. To je vaja, za katero ne potrebujete ni\u010desar razen lastnega telesa, ki jo lahko izvajate kjer koli in ima neverjetno veliko razli\u010dic, zato vam verjetno nikoli ne bo dolgo\u010dasna. Poleg vsega na\u0161tetega je plank tudi precej […]<\/p>\n","protected":false},"author":3,"featured_media":68986,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5969,7606],"tags":[2306,6418,7597],"class_list":["post-68984","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vadbe-trening","category-premium-sl","tag-plank","tag-vaja","tag-trening-sl"],"acf":[],"yoast_head":"\nZakaj je plank tako u\u010dinkovita vaja? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/zakaj-je-plank-tako-ucinkovita-vaja\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zakaj je plank tako u\u010dinkovita vaja? - Building Body\" \/>\n<meta property=\"og:description\" content=\"V morju vaj, s katerimi se sre\u010dujete vsak dan, je le malo takih, ki se lahko primerjajo s plankom. 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