{"id":831,"date":"2022-06-23T06:46:54","date_gmt":"2022-06-23T06:46:54","guid":{"rendered":"https:\/\/www.extremetraining.eu\/?p=831"},"modified":"2022-06-23T06:46:56","modified_gmt":"2022-06-23T06:46:56","slug":"kaj-je-plank-in-korist-te-vaje","status":"publish","type":"post","link":"https:\/\/www.extremetraining.eu\/sl\/kaj-je-plank-in-korist-te-vaje\/","title":{"rendered":"Kaj je plank in korist te vaje"},"content":{"rendered":"\n<p class=\"has-silver-dark-color has-text-color has-large-font-size\">Najverjetneje ste v zadnjem \u010dasu \u017ee opazili, da veliko govorim o tem kaj je plank. Kot osebna trenerka, ter in\u0161truktorica na skupinskih treningih vem, da lahko pri\u010dakujem 2 tipa reakcij, ko na treningu naro\u010dim dekletom vajo Plank.<\/p>\n\n\n\n<p>Tiho mrmranje tistih, ki to vajo sovra\u017eijo, ter \u00bbskrito\u00ab veselje drugih, ki to vajo obu\u017eujejo.<\/p>\n\n\n\n<p>Ali imate to vajo radi, ali pa jo sovra\u017eite, ampak plank je ena izmed naju\u010dinkovitej\u0161ih vaj. Zakaj? Pri vaji dela prakti\u010dno celo telo (\u0161e posebej jedro telesa), za izvajanje planka ne potrebuje\u0161 opreme, prav tako pa ga lahko izvede skoraj vsak. Obstaja tudi nekaj prilagojenih razli\u010dic vadbe, ki jih je veliko la\u017eje izvajati.(primer: z rokami se lahko oprete na steno, stol, ali pa spustite kolena na tla.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zakaj je plank tako dobra vaja?<\/h2>\n\n\n\n<p>\u010ce Plank izvajate redno, boste \u017ee zelo hitro opazili napredek. Gradi osnovno mo\u010d telesa, spodbuja ravnote\u017eje in izbolj\u0161a va\u0161o dr\u017eo. Gre za izjemno \u201cfunkcionalno\u201d vadbo, kar pomeni, da Plank prakti\u010dno posnema gibanje, ki ga izvajamo ves dan (ko stojimo, smo takoreko\u010d v planku \u2013 seveda na druga\u010den na\u010din!).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kako izvajati Plank?<\/h2>\n\n\n\n<p>Za najbolj\u0161o mo\u017eno izvedbo planka naj bo vrat zravnan, potegnite trebuh navznoter (nepnite trebu\u0161ne mi\u0161ice) in dr\u017eite boke poravnane s trupom. \u010ce morate vajo (te\u017eavnost) prilagoditi, storite to tako, da spustite kolena \u2013 bodite pozorni na zadnjico, ki rada \u00bbsili\u00ab preve\u010d navzgor.<\/p>\n\n\n\n<p>Plank aktivira vse va\u0161e glavne mi\u0161i\u010dne skupine. Morda boste to takoj za\u010dutili v svojem jedru, toda po pribli\u017eno 10 sekundah za\u010dne va\u0161e telo dodatno zaposlovati podporne mi\u0161ice, ter si s tem pomaga.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.extremetraining.eu\/wp-content\/uploads\/2021\/04\/EPOC_ENG-2-1024x536.png\" alt=\"wrong plank\" class=\"wp-image-1453\" loading=\"lazy\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Plank poskrbi za aktivacijo \u0161tevilnih mi\u0161ic<\/h2>\n\n\n\n<p>Kaj pa mi\u0161ice, ki jih boste uporabljali med Plankom? ramena, hrbet, globoke jedrne mi\u0161ice (pre\u010dne trebu\u0161ne) in celo noge. \u010ce pa \u017eelite Plank uporabljati kot osnovno vadbo za popolne za\u010detnike, vam priporo\u010dam ve\u010d serij v kraj\u0161ih intervalih. Plankajte 10 sekund, po\u010divajte 4 sekunde in to ponavljajte vsak dan do 6 ponovitev.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dotatni nasveti?<\/h2>\n\n\n\n<p>Poskrbite, da boste med izvajanjem Planka ve\u0161 \u010das imeli podporo jedra telesa, prav tako med izvajanjem vaje ves \u010das globoko dihajte. \u010ce se vam med izvedbo planka zdi, da nimate podpore telesa oz. le to izgubljate \u2013 Je to odli\u010den znak, da napredujete.<\/p>\n\n\n\n<p>\u010ce ste pred kratkim rodili ali pa ste nose\u010di, potem vam izvajanje planka odsvetujem.&nbsp;Plank lahko namre\u010d povzro\u010di intraabdominalni pritisk na vezivno tkivo, ki se lo\u010duje, da ustvari prostor za otroka. In prevelik pritisk lahko prispeva k diastazi rektusov oziroma razmaku premih trebu\u0161nih mi\u0161ic.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Najverjetneje ste v zadnjem \u010dasu \u017ee opazili, da veliko govorim o tem kaj je plank. Kot osebna trenerka, ter in\u0161truktorica na skupinskih treningih vem, da lahko pri\u010dakujem 2 tipa reakcij, ko na treningu naro\u010dim dekletom vajo Plank. Tiho mrmranje tistih, ki to vajo sovra\u017eijo, ter \u00bbskrito\u00ab veselje drugih, ki to vajo obu\u017eujejo. Ali imate to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-831","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-objave"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaj je plank in korist te vaje - Extreme Training<\/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:\/\/www.extremetraining.eu\/sl\/kaj-je-plank-in-korist-te-vaje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj je plank in korist te vaje - Extreme Training\" \/>\n<meta property=\"og:description\" content=\"Najverjetneje ste v zadnjem \u010dasu \u017ee opazili, da veliko govorim o tem kaj je plank. Kot osebna trenerka, ter in\u0161truktorica na skupinskih treningih vem, da lahko pri\u010dakujem 2 tipa reakcij, ko na treningu naro\u010dim dekletom vajo Plank. Tiho mrmranje tistih, ki to vajo sovra\u017eijo, ter \u00bbskrito\u00ab veselje drugih, ki to vajo obu\u017eujejo. 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