{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/prkna\/","title":{"rendered":"5 \u00fa\u017easn\u00fdch v\u011bc\u00ed, kter\u00e9 budete c\u00edtit, kdy\u017e budete pravideln\u011b d\u011blat prkna"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A\u0165 u\u017e jste za\u010d\u00ednaj\u00edc\u00ed kulturista nebo ost\u0159\u00edlen\u00fd veter\u00e1n, nelze pop\u0159\u00edt kondi\u010dn\u00ed a zdravotn\u00ed p\u0159\u00ednosy cvi\u010den\u00ed s plankem. Toto cvi\u010den\u00ed lze prov\u00e1d\u011bt prakticky kdekoli, a\u0165 u\u017e doma, v pr\u00e1ci nebo ve va\u0161\u00ed m\u00edstn\u00ed posilovn\u011b, planky m\u016f\u017eete prov\u00e1d\u011bt s lehkost\u00ed.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">V\u0161e, co pot\u0159ebujete, je trochu prostoru a ochotu cvi\u010den\u00ed skute\u010dn\u011b prov\u00e9st. V tomto stru\u010dn\u00e9m pr\u016fvodci prozkoum\u00e1me p\u011bt (5) \u00fa\u017easn\u00fdch v\u011bc\u00ed, kter\u00e9 poc\u00edt\u00edte pravideln\u00fdm prov\u00e1d\u011bn\u00edm planku. Ne\u017e se v\u0161ak pust\u00edme do t\u011bchto v\u00fdhod, za\u010dneme s p\u0159ehledem tohoto obl\u00edben\u00e9ho cviku.<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>Co je to plank a jak se prov\u00e1d\u00ed?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Cvi\u010den\u00ed plank je v z\u00e1sad\u011b klasifikov\u00e1no jako cvi\u010den\u00ed na pos\u00edlen\u00ed st\u0159edu t\u011bla. Spo\u010d\u00edv\u00e1 v tom, \u017ee si lehnete na podlahu a podep\u0159ete se cel\u00fdm t\u011blem. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/zlepsit-vyrovnani-tela\/\"><span style=\"font-weight: 400;\">t\u011blo<\/span><\/a><span style=\"font-weight: 400;\"> prsty na nohou a p\u0159edlokt\u00edmi a z\u00e1rove\u0148 udr\u017eujte rovn\u00e9 dr\u017een\u00ed t\u011bla. Toto posilov\u00e1n\u00ed st\u0159edu t\u011bla v\u00e1m pom\u016f\u017ee pos\u00edlit h\u00fd\u017ed\u011b, ramena, spodn\u00ed \u010d\u00e1st zad a b\u0159i\u0161n\u00ed svaly.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pro proveden\u00ed klasick\u00e9ho cviku plank sta\u010d\u00ed ud\u011blat n\u00e1sleduj\u00edc\u00ed:<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lehn\u011bte si na podlahu tv\u00e1\u0159\u00ed dol\u016f.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celou svou t\u011blesnou hmotnost podep\u0159ete prsty na nohou a p\u0159edlokt\u00edm.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u0159edlokt\u00ed byste m\u011bli m\u00edt v jedn\u00e9 rovin\u011b t\u011bsn\u011b pod rameny, i kdy\u017e zved\u00e1te cel\u00e9 t\u011blo ze zem\u011b, p\u0159i\u010dem\u017e se podlahy dot\u00fdkaj\u00ed pouze prsty na nohou a p\u0159edlokt\u00ed.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ujist\u011bte se, \u017ee cel\u00e9 va\u0161e t\u011blo od hlavy a\u017e po paty je rovn\u00e9.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Udr\u017eujte h\u00fd\u017ed\u011b a st\u0159ed t\u011bla zpevn\u011bn\u00e9, zat\u00edmco dr\u017e\u00edte pozici prkna po dobu 20 a\u017e 60 sekund.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">cvi\u010den\u00ed s prknem<\/span><\/a><span style=\"font-weight: 400;\"> nejen pos\u00edl\u00ed va\u0161e svaly st\u0159edu t\u011bla a zlep\u0161\u00ed dr\u017een\u00ed t\u011bla, ale tak\u00e9 pom\u016f\u017ee zm\u00edrnit bolest v doln\u00ed \u010d\u00e1sti zad a z\u00e1rove\u0148 podpo\u0159\u00ed stabilitu p\u00e1te\u0159e.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">P\u0159i prov\u00e1d\u011bn\u00ed cviku plank se sna\u017ete vyhnout zved\u00e1n\u00ed bok\u016f proh\u00fdb\u00e1n\u00edm doln\u00ed \u010d\u00e1sti zad. B\u011bhem vytrv\u00e1n\u00ed v pozici po dobu jedn\u00e9 minuty nebo krat\u0161\u00ed doby byste m\u011bli dr\u017eet p\u00e1te\u0159 rovn\u011b.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Krom\u011b toho, \u017ee je plank snadno provediteln\u00fd, m\u016f\u017eete z n\u011bj ud\u011blat d\u016fle\u017eitou sou\u010d\u00e1st sv\u00e9ho cvi\u010den\u00ed. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/\"><span style=\"font-weight: 400;\">denn\u00ed tr\u00e9ninkov\u00fd re\u017eim<\/span><\/a><span style=\"font-weight: 400;\"> ani\u017e byste se museli ob\u00e1vat p\u0159et\u00ed\u017een\u00ed nebo nezdrav\u00e9ho zat\u011b\u017eov\u00e1n\u00ed t\u011bla.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Toto je klasick\u00fd nebo standardn\u00ed plank, tak\u00e9 zn\u00e1m\u00fd jako plank na p\u0159edlokt\u00ed. M\u016f\u017eete ale vyzkou\u0161et i jin\u00e9 varianty planku, nap\u0159\u00edklad:<\/span><\/p>\n<p><b>Vysok\u00e9 prkno<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tento plank v\u00e1m pom\u016f\u017ee pos\u00edlit pa\u017ee, st\u0159ed t\u011bla a ramena. Toto cvi\u010den\u00ed prov\u00e1d\u00edte tak, \u017ee dr\u017e\u00edte postoj pro kliky s nata\u017een\u00fdma a rovn\u00fdma rukama.\u00a0<\/span><\/p>\n<p><b>Bo\u010dn\u00ed prkno<\/b><\/p>\n<p><span style=\"font-weight: 400;\">S cvikem side plank udr\u017e\u00edte pozici planku a z\u00e1rove\u0148 budete balancovat na boku s oporou pouze o stranu chodidla a jedno p\u0159edlokt\u00ed. Tato varianta planku je skv\u011bl\u00e1 pro \u0161ikm\u00e9 svaly. <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/6-trenink-budovani-svalu-tajemstvi\/\"><span style=\"font-weight: 400;\">svaly<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Obr\u00e1cen\u00fd prkno<\/b><\/p>\n<p><span style=\"font-weight: 400;\">P\u0159i cvi\u010den\u00ed obr\u00e1cen\u00e9ho planku se podp\u00edr\u00e1te patami a rukama, zat\u00edmco jste oto\u010deni sm\u011brem nahoru. Varianta obr\u00e1cen\u00e9ho planku je u\u017eite\u010dn\u00e1 pro pos\u00edlen\u00ed spodn\u00ed \u010d\u00e1sti zad, st\u0159edu t\u011bla a h\u00fd\u017ed\u00ed.\u00a0<\/span><\/p>\n<p><b>Plank s poklep\u00e1v\u00e1n\u00edm na ramena<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pro proveden\u00ed cvi\u010den\u00ed plank s poklep\u00e1v\u00e1n\u00edm na ramena za\u010dn\u011bte udr\u017eov\u00e1n\u00edm vysok\u00e9ho postoje v planku. Pot\u00e9 pokra\u010dujte poklep\u00e1v\u00e1n\u00edm na jedno z ramen druhou rukou. Plank s poklep\u00e1v\u00e1n\u00edm na ramena je skv\u011bl\u00fd pro zlep\u0161en\u00ed rovnov\u00e1hy i stability st\u0159edu t\u011bla.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">P\u0159edn\u00ed deska<\/figcaption><\/figure>\n<p><b>P\u011bt (5) \u00fa\u017easn\u00fdch v\u011bc\u00ed, kter\u00e9 za\u017eijete s b\u011b\u017en\u00fdmi prkny\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Kdy\u017e si n\u011bkterou nebo v\u0161echny varianty prkna uveden\u00e9 v tomto \u010dl\u00e1nku za\u0159ad\u00edte do sv\u00e9ho denn\u00edho, obdenn\u00edho nebo t\u00fddenn\u00edho tr\u00e9ninkov\u00e9ho re\u017eimu, jist\u011b zaznamen\u00e1te v\u00fdznamn\u00e9 zm\u011bny ve sv\u00e9 kondici a celkov\u00e9m zdrav\u00ed.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Zde je p\u011bt (5) \u00fa\u017easn\u00fdch v\u011bc\u00ed, kter\u00e9 za\u017eijete s pravideln\u00fdm cvi\u010den\u00edm prkna.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. Redukce viscer\u00e1ln\u00edho tuku<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">B\u0159i\u0161n\u00ed neboli viscer\u00e1ln\u00ed t\u011blesn\u00fd tuk m\u016f\u017ee b\u00fdt velmi odoln\u00fd a obt\u00ed\u017en\u011b se ho zbavit. Jedn\u00edm ze zp\u016fsob\u016f, jak postupn\u011b redukovat b\u0159i\u0161n\u00ed tuk a podpo\u0159it jeho ukl\u00e1d\u00e1n\u00ed, je v\u0161ak... <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/zhubnout-rychle-3-kroky\/\"><span style=\"font-weight: 400;\">ztr\u00e1ta v\u00e1hy<\/span><\/a><span style=\"font-weight: 400;\"> je prov\u00e1d\u011bn\u00edm plank\u016f, proto\u017ee toto cvi\u010den\u00ed pom\u016f\u017ee zv\u00fd\u0161it v\u00e1\u0161 metabolismus a tak\u00e9 pos\u00edlit b\u0159i\u0161n\u00ed svaly, p\u0159i\u010dem\u017e ob\u011b aktivity spaluj\u00ed p\u0159ebyte\u010dn\u00fd viscer\u00e1ln\u00ed tuk a zajist\u00ed v\u00e1m pevn\u011bj\u0161\u00ed b\u0159icho.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. Zlep\u0161en\u00e1 celkov\u00e1 fyzick\u00e1 zdatnost<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Planky jsou jedn\u00edm z nejuzn\u00e1van\u011bj\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo, proto\u017ee posiluj\u00ed svaly st\u0159edu t\u011bla, kter\u00e9 tvo\u0159\u00ed sou\u010d\u00e1st velk\u00fdch svalov\u00fdch skupin v t\u011ble. Se siln\u00fdm st\u0159edem t\u011bla budete m\u00edt flexibilitu, rovnov\u00e1hu a stabilitu pot\u0159ebnou k prov\u00e1d\u011bn\u00ed dal\u0161\u00edch cvik\u016f, v\u010detn\u011b silov\u00e9ho tr\u00e9ninku, HIIT a kardia. Planky jsou ve skute\u010dnosti skv\u011bl\u00fdm cvi\u010den\u00edm, kter\u00e9 v\u00e1m pom\u016f\u017ee zlep\u0161it celkovou kondici a motivaci k kulturistice.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. Vylep\u0161en\u00e9 dr\u017een\u00ed t\u011bla<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pokud tr\u00e1v\u00edte velkou \u010d\u00e1st dne sezen\u00edm u stolu doma, v kancel\u00e1\u0159i nebo dokonce za volantem sv\u00e9ho vozidla, je velmi pravd\u011bpodobn\u00e9, \u017ee zaujmete postoj \u201estejn\u00e9ho psa\u201c. Tento postoj se vyzna\u010duje sn\u00ed\u017een\u00fdmi rameny, zaoblenou horn\u00ed \u010d\u00e1st\u00ed zad a vzestupnou p\u00e1nevn\u00ed oblast\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kdykoli tr\u00e1v\u00edte obrovsk\u00e9 mno\u017estv\u00ed \u010dasu v p\u0159edklonu, m\u016f\u017ee to v\u00e9st k nep\u0159\u00edzniv\u00e9mu vlivu na vztah d\u00e9lky a nap\u011bt\u00ed va\u0161ich sval\u016f. I kdy\u017e va\u0161e svaly mohou b\u00fdt nedostate\u010dn\u011b zat\u00ed\u017een\u00e9, p\u0159et\u00ed\u017een\u00e9, zkr\u00e1cen\u00e9 nebo p\u0159eta\u017een\u00e9, m\u016f\u017eeme se ne\u00famysln\u011b dostat do pozic, kter\u00e9 n\u00e1s nut\u00ed spol\u00e9hat se na na\u0161i kostern\u00ed strukturu (kosti) pro stabilitu, rovnov\u00e1hu, kontrolu a oporu sp\u00ed\u0161e ne\u017e na na\u0161e svaly, kter\u00e9 n\u00e1m pom\u00e1haj\u00ed udr\u017eovat neutr\u00e1ln\u00ed p\u00e1te\u0159.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nicm\u00e9n\u011b cvi\u010den\u00edm plank m\u016f\u017eete v\u00fdrazn\u011b zlep\u0161it sv\u00e9 dr\u017een\u00ed t\u011bla, proto\u017ee podporuje neutr\u00e1ln\u00ed p\u00e1te\u0159 a vzp\u0159\u00edmen\u00e9 dr\u017een\u00ed t\u011bla a z\u00e1rove\u0148 zachov\u00e1v\u00e1 zdravou kostern\u00ed strukturu udr\u017eov\u00e1n\u00edm spr\u00e1vn\u00e9ho postaven\u00ed kost\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. Prkna zlep\u0161uj\u00ed flexibilitu<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kdykoli cvi\u010d\u00edte plank, zlep\u0161uje se va\u0161e celkov\u00e1 flexibilita. Nap\u0159\u00edklad p\u0159i prov\u00e1d\u011bn\u00ed planku protahujete svaly doln\u00edch kon\u010detin, v\u010detn\u011b svalu gastrocnemius (prim\u00e1rn\u00ed l\u00fdtkov\u00fd sval), svalu soleus (hlub\u0161\u00ed l\u00fdtkov\u00fd sval) a svalu tibialis anterior (p\u0159edn\u00ed l\u00fdtkov\u00fd sval).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Krom\u011b toho planky protahuj\u00ed zadn\u00ed svalov\u00e9 skupiny, co\u017e jsou hlavn\u00ed a vedlej\u0161\u00ed svaly nach\u00e1zej\u00edc\u00ed se na h\u00fd\u017ed\u00edch, mezi kter\u00e9 pat\u0159\u00ed trap\u00e9zov\u00e9 svaly (krk a horn\u00ed \u010d\u00e1st zad), \u0161irok\u00e9 z\u00e1dov\u00e9 svaly (st\u0159edn\u00ed \u010d\u00e1st zad), deltov\u00e9 svaly (ramenn\u00ed svaly), velk\u00fd h\u00fd\u017e\u010fov\u00fd sval (svaly h\u00fd\u017ed\u00ed) a hamstringy (zadn\u00ed strana stehen).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. Posilujte sv\u00e9 st\u0159ed t\u011bla <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prkna pom\u00e1haj\u00ed posilovat st\u0159ed t\u011bla a zaji\u0161\u0165uj\u00ed plnou aktivaci ky\u010dl\u00ed, spodn\u00ed \u010d\u00e1sti zad, \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f a b\u0159i\u0161n\u00edch sval\u016f. P\u0159i tom z\u016fstane va\u0161e t\u011blo rovn\u00e9 a nehrben\u00e9, kdy\u017e stoj\u00edte a\/nebo chod\u00edte.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nSiln\u00fd st\u0159ed t\u011bla v kone\u010dn\u00e9m d\u016fsledku zapoj\u00ed va\u0161e h\u00fd\u017ed\u011b a ramena a z\u00e1rove\u0148 zlep\u0161\u00ed va\u0161i celkovou stabilitu, rovnov\u00e1hu a kontrolu, co\u017e poskytne holistick\u00fd p\u0159\u00ednos, kter\u00fd p\u0159esahuje pouze va\u0161e fitness c\u00edle.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">Bo\u010dn\u00ed prkno<\/figcaption><\/figure>\n<p><b>Z\u00e1v\u011br<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Z plank\u016f se st\u00e1v\u00e1 tak obl\u00edben\u00e9 cvi\u010den\u00ed, proto\u017ee k jejich proveden\u00ed nepot\u0159ebujete mnoho prostoru ani speci\u00e1ln\u00ed vybaven\u00ed. Sta\u010d\u00ed v\u00e1m jen v\u00e1\u0161 \u010das, trp\u011blivost, odhodl\u00e1n\u00ed a \u00fasil\u00ed.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Nav\u00edc m\u016f\u017eete planky za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho programu bez ohledu na v\u00e1\u0161 tr\u00e9ninkov\u00fd program. A\u0165 u\u017e tr\u00e9nujete na hubnut\u00ed, nab\u00edr\u00e1n\u00ed hmoty nebo rekompozici sval\u016f, planky jsou skv\u011bl\u00fdm cvi\u010den\u00edm, kter\u00e9 v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich fitness c\u00edl\u016f.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">M\u016f\u017eete za\u010d\u00edt d\u011blat plank je\u0161t\u011b dnes, nebo pokud pot\u0159ebujete v\u00edc p\u0159esv\u011bd\u010dit, m\u016f\u017eete si promluvit s <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/volny-koucink\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> a nechte odborn\u00edka je\u0161t\u011b dnes zodpov\u011bd\u011bt va\u0161e dotazy nebo se s n\u00edm vyj\u00e1d\u0159it k v\u00fdhrad\u00e1m.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Whether you are an upstart or a seasoned veteran bodybuilder, there is no denying the fitness and health benefits of the planks workout. This exercise can be done just about anywhere whether at home, at work or at your local gym, you can perform planks with ease.\u00a0 &nbsp; All you need is a bit of [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/prkna\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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