{"id":9875,"date":"2019-03-08T15:14:31","date_gmt":"2019-03-08T13:14:31","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9875"},"modified":"2019-03-24T15:21:16","modified_gmt":"2019-03-24T13:21:16","slug":"izdrzaji-plank-kako-ih-najbolje-izvoditi","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/izdrzaji-plank-kako-ih-najbolje-izvoditi\/","title":{"rendered":"Izdr\u017eaji (plank) \u2013 kako ih najbolje izvoditi"},"content":{"rendered":"

\"\"Koja vam je omiljena ve\u017eba <\/strong>u sportskom objektu? Da li ste ve\u0107 odabrali odgovaraju\u0107u teretanu sa va\u0161om FitPass karticom<\/a>? Zasigurno da najte\u017ee ve\u017ebe daju najbolje rezultate, pogotovo kada nemate mnogo slobodnog vremena, a \u017eelite da uklju\u010dite nekoliko kvalitetnih treninga snage u va\u0161 svakodnevni raspored. Izdr\u017eaji <\/strong>kao takvi su jedna od najzahtevnijih ve\u017ebi. I to je \u010dinjeni\u010dno stanje. Oni su inkorporirani u sve jednostavnije ili slo\u017eenije programe, me\u0111utim, u najve\u0107em broju slu\u010dajeva, izdr\u017eaji se pogre\u0161no izvode. Sa druge strane, pravilno izvo\u0111enje \u0107e vam pomo\u0107i da spre\u010dite ili smanjite bolove u le\u0111ima i omogu\u0107iti pokretljivost ostalih delova tela.<\/p>\n

U nastavku teksta, pro\u010ditajte mala, ali zna\u010dajna pravila<\/strong> za maksimiziranje benefita od ove ve\u017ebe:<\/p>\n

 <\/p>\n

Pravilo #1: Stegnite va\u0161 gluteus koliko god mo\u017eete<\/strong><\/h3>\n

 <\/p>\n

Bilo koja ve\u017eba (bez obzira na njenu slo\u017eenost) zahteva anga\u017eovanje mi\u0161i\u0107a zadnjice. Tako je i u slu\u010daju izdr\u017eaja. Stezanjem gluteusa, vi\u0161e aktivirate trbu\u0161ne mi\u0161i\u0107e, a \u0161to je najva\u017enije \u2013 smanjujete naprezanje lumbalnog dela ki\u010dme i tako ne dozvoljavate da se donji deo le\u0111a opusti\/savije. Probajte slede\u0107i put.<\/p>\n

 <\/p>\n

Pravilo #2: Ne preterujte sa trajanjem<\/strong><\/h3>\n

 <\/p>\n

\"\"Sigurno ste \u010duli za program izdr\u017eaja od 28 dana koji podrazumeva postepeno pove\u0107anje trajanja ove ve\u017ebe kako prolaze dani. Najnovija istra\u017eivanja su pokazala (\u010dime ujedno i praksa preporu\u010duje) da je najbolji izdr\u017eaj onaj koji traje 10 sekundi, posle kojeg bi usledio kratak odmor. Na taj na\u010di \u0107e ova ve\u017eba biti efikasnija i manje napornija.<\/p>\n

 <\/p>\n

Pravilo #3: Prona\u0111ite polo\u017eaj koji odgovara va\u0161oj muskulaturi<\/strong><\/h3>\n

 <\/p>\n

Zbog individualnih razlika u veli\u010dini tela i du\u017eini ekstremiteta, idealna pozicija za izvo\u0111enje izdr\u017eaja je druga\u010dija za svaku osobu. Ovo je od posebne va\u017enosti, jer tako ne\u0107e do\u0107i do povrede ramena, laktova ili kolena. Eksperimenti\u0161ite tako \u0161to \u0107ete pomerati laktove i noge nekoliko centimetara ka unutra, spolja, unazad ili napred, sve dok ne prona\u0111ete va\u0161 idealan polo\u017eaj.<\/p>\n

 <\/p>\n

Pravilo #4: Povucite va\u0161u bradu \u2019\u2019preko ograde\u2019\u2019<\/strong><\/h3>\n

 <\/p>\n

Ovo je zapravo trik kojim se slu\u017ee mnogi fitnes treneri kada \u017eele dodatno da motivi\u0161u svoje ve\u017eba\u010de. Naime, tokom izvo\u0111enja izdr\u017eaja, \u010desto se desi da se trbu\u0161ni mi\u0161i\u0107i padnu. Da se to ne bi desilo, poku\u0161ajte ovo: u startnoj poziciji, pretvarajte se da gledate preko ograde, tako \u0161to \u0107ete povu\u0107i laktove prema dole, a bradu i glavu gore. Tako \u0107ete stomak vratiti u po\u010detni, pravilni polo\u017eaj. Probajte i javite nam utiske!<\/p>\n

 <\/p>\n

Pravilo #5: I jo\u0161 jedna bitna stvar…<\/strong><\/h3>\n

 <\/p>\n

\"\"<\/p>\n

…stisnite va\u0161e pazuhe! Da, da, dobro ste pro\u010ditali. Ukoliko ne aktivirate apsolutno svaki mi\u0161i\u0107 koji omogu\u0107ava da se izdr\u017eaj izvede pravilno, \u017eeljenih rezultata ne\u0107e biti ni na vidiku. Kako? Prilikom izvo\u0111enja, stisnite pazuhe kao da ispod njih dr\u017eite vredne nov\u010danice koje u tom momentu ne mo\u017eete drugom dati. Ova ve\u017eba i polo\u017eaj dodatno stabilizuju va\u0161u ki\u010dmu. Verujemo da \u0107ete realizacijom ovih saveta na kvalitetan na\u010din do\u0107i do zacrtanog cilja, a va\u0161i trbu\u0161njaci \u0107e vam biti zahvalni na tome.<\/p>\n","protected":false},"excerpt":{"rendered":"

Koja vam je omiljena ve\u017eba u sportskom objektu? Da li ste ve\u0107 odabrali odgovaraju\u0107u teretanu sa va\u0161om FitPass karticom? Zasigurno da najte\u017ee ve\u017ebe daju najbolje rezultate, pogotovo kada nemate mnogo slobodnog vremena, a \u017eelite da uklju\u010dite nekoliko kvalitetnih treninga snage u va\u0161 svakodnevni raspored. Izdr\u017eaji kao takvi su jedna od najzahtevnijih ve\u017ebi. I to je […]<\/p>\n","protected":false},"author":2,"featured_media":9876,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nIzdr\u017eaji (plank) \u2013 kako ih najbolje izvoditi | Fitpass<\/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:\/\/fitpass.rs\/blog\/izdrzaji-plank-kako-ih-najbolje-izvoditi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Izdr\u017eaji (plank) \u2013 kako ih najbolje izvoditi | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Koja vam je omiljena ve\u017eba u sportskom objektu? Da li ste ve\u0107 odabrali odgovaraju\u0107u teretanu sa va\u0161om FitPass karticom? 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