{"id":25668,"date":"2026-05-02T15:48:13","date_gmt":"2026-05-02T13:48:13","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/jak-udelat-cvik-plank-prkno\/"},"modified":"2026-06-29T15:34:27","modified_gmt":"2026-06-29T13:34:27","slug":"jak-udelat-cvik-plank-prkno","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-udelat-cvik-plank-prkno\/","title":{"rendered":"Jak spr\u00e1vn\u011b ud\u011blat plank (prkno) \u2013 n\u00e1vod a tipy"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Cvik <a href=\"https:\/\/revolucnicviceni.cz\/en\/plank-prkno-jak-cvicit\/\">plank, nebo tak\u00e9 prkno<\/a>, je jedn\u00fdm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvi\u010den\u00ed pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-posileni-stredu-tela-2\/\">strengthening the core<\/a>, tedy core. Posiluje nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a ramenn\u00ed svaly. V tomto \u010dl\u00e1nku se dozv\u00edte, jak <a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-plank\/\">spr\u00e1vn\u011b prov\u00e9st plank<\/a>, jak\u00e9 chyby se vyvarovat a tak\u00e9, pro\u010d je dobr\u00e9 ho za\u0159adit do va\u0161\u00ed cvi\u010debn\u00ed rutiny.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je plank a jak\u00e9 m\u00e1 benefity?<\/li>\n<li>Jak spr\u00e1vn\u011b prov\u00e1d\u011bt plank krok za krokem?<\/li>\n<li>\u010cast\u00e9 chyby, kter\u00fdm se vyvarovat<\/li>\n<li>When to consult a specialist<\/li>\n<li>FAQ - frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je plank a jak\u00e9 m\u00e1 benefity?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Plank je izometrick\u00e9 cvi\u010den\u00ed, p\u0159i kter\u00e9m udr\u017eujete t\u011blo v rovn\u00e9 linii, jako prkno. Tento cvik posiluje svaly, kter\u00e9 stabilizuj\u00ed p\u00e1te\u0159 a pom\u00e1h\u00e1 tak zlep\u0161it <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-stredu-tela\/\">posture<\/a>. Mezi hlavn\u00ed benefity pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/mrtvy-brouk-cvik\/\">Pos\u00edlen\u00ed<\/a> b\u0159i\u0161n\u00edch sval\u016f<\/li>\n<li>Zlep\u0161en\u00ed rovnov\u00e1hy a stability<\/li>\n<li>Podpora metabolismu<\/li>\n<li>Prevence bolest\u00ed zad<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b prov\u00e1d\u011bt plank krok za krokem?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed pozice:<\/strong> Lehn\u011bte si na b\u0159icho a op\u0159ete se o p\u0159edlokt\u00ed a prsty nohou.<\/li>\n<li><strong>Poloha t\u011bla:<\/strong> Udr\u017eujte t\u011blo ve vodorovn\u00e9 linii od hlavy po paty. Hlava by m\u011bla b\u00fdt v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n<li><strong>Stabilizace:<\/strong> Aktivujte b\u0159i\u0161n\u00ed svaly a h\u00fd\u017ed\u011b. Sna\u017ete se udr\u017eet nap\u011bt\u00ed ve svalech po celou dobu.<\/li>\n<li><strong>\u010cas:<\/strong> Za\u010dn\u011bte s 15-30 sekundami a postupn\u011b zvy\u0161ujte dobu trv\u00e1n\u00ed.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby, kter\u00fdm se vyvarovat<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prohnut\u00e1 nebo vyklenut\u00e1 p\u00e1te\u0159:<\/strong> Dbejte na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">correct posture<\/a>, abyste p\u0159ede\u0161li zran\u011bn\u00edm.<\/li>\n<li><strong>Po\u0159\u00edzen\u00ed p\u0159\u00edli\u0161 n\u00edzko nebo vysoko:<\/strong> Hlava, hrudn\u00edk a p\u00e1nev by m\u011bly b\u00fdt ve stejn\u00e9 rovin\u011b.<\/li>\n<li><strong>Neaktivace sval\u016f:<\/strong> Nezapom\u00ednejte na aktivaci b\u0159i\u0161n\u00edch sval\u016f, jinak nez\u00edsk\u00e1te maxim\u00e1ln\u00ed efekt.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to consult a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te n\u011bjak\u00e1 zran\u011bn\u00ed, jako jsou bolesti zad nebo ramenn\u00ed pot\u00ed\u017ee, doporu\u010dujeme se poradit s odborn\u00edkem, ne\u017e za\u010dnete cvi\u010dit. Je d\u016fle\u017eit\u00e9, aby sankce byla bezpe\u010dn\u00e1 a efektivn\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ - frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-prkno-jak-dlouho\/\">How long<\/a> bych m\u011bl dr\u017eet plank?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s 15 a\u017e 30 sekundami a postupn\u011b zvy\u0161ujte \u010das podle sv\u00e9 kondice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017eu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-plank-2\/\">cvi\u010dit plank<\/a> every day?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, ale dejte si pozor, abyste si dop\u0159\u00e1li dostatek \u010dasu na regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 varianty planku existuj\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje mnoho variant, nap\u0159\u00edklad bo\u010dn\u00ed plank, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-plank\/\">plank s jednou<\/a> nohou zdvi\u017eenou nebo plank na m\u00ed\u010di.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mus\u00edm m\u00edt n\u011bjak\u00e9 speci\u00e1ln\u00ed vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No, <a href=\"https:\/\/revolucnicviceni.cz\/en\/plank-cviceni\/\">plank m\u016f\u017eete cvi\u010dit<\/a> v\u0161ude, kdekoli m\u00e1te dostatek m\u00edsta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je plank vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b! Za\u010dn\u011bte s jednodu\u0161\u0161\u00edmi variantami a postupn\u011b p\u0159ech\u00e1zejte ke slo\u017eit\u011bj\u0161\u00edm.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/youtube-cviky-na-uvolneni-bederni-patere\/\">\u00da\u010dinn\u00e9 YouTube cviky na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hamstringy\/\">Cviky na hamstringy \u2013 jak pos\u00edlit a prot\u00e1hnout svaly stehen<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stihle-nohy\/\">Cviky na \u0161t\u00edhl\u00e9 nohy: Jak je efektivn\u011b pos\u00edlit<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-mrtvy-brouk-3\/\">Mrtv\u00fd brouk: Skv\u011bl\u00fd cvik pro pos\u00edlen\u00ed j\u00e1dra<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu-u-senioru\/\">Cviky na pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f pro seniory<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/uvolnovaci-cviky-pro-prvnacky-tisk\/\">Uvol\u0148ovac\u00ed cviky pro prv\u0148\u00e1\u010dky: Jednoduch\u00e9 a z\u00e1bavn\u00e9<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Cvik plank, nebo tak\u00e9 prkno, je jedn\u00fdm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvi\u010den\u00ed pro pos\u00edlen\u00ed st\u0159edu t\u011bla, tedy core. Posiluje nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a ramenn\u00ed svaly. V tomto \u010dl\u00e1nku se dozv\u00edte, jak spr\u00e1vn\u011b prov\u00e9st plank, jak\u00e9 chyby se vyvarovat a tak\u00e9, pro\u010d je dobr\u00e9 ho za\u0159adit do va\u0161\u00ed cvi\u010debn\u00ed rutiny. Co je plank a &#8230; <a title=\"Jak spr\u00e1vn\u011b ud\u011blat plank (prkno) \u2013 n\u00e1vod a tipy\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-udelat-cvik-plank-prkno\/\" aria-label=\"Read more about Jak spr\u00e1vn\u011b ud\u011blat plank (prkno) \u2013 n\u00e1vod a tipy\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107671,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,1409,308],"tags":[8,1956,394,1490,2357,1150,16,1597],"class_list":["post-25668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-domaci-trenink","tag-fitness","tag-kondice","tag-plank","tag-posilovani","tag-svaly","tag-zacatecnici"],"better_featured_image":{"id":107671,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: plank.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/jak-udelat-cvik-plank-prkno.png","filesize":1356042,"sizes":{"medium":{"file":"jak-udelat-cvik-plank-prkno-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":101567,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-udelat-cvik-plank-prkno-300x300.png"},"thumbnail":{"file":"jak-udelat-cvik-plank-prkno-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":28568,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-udelat-cvik-plank-prkno-150x150.png"},"medium_large":{"file":"jak-udelat-cvik-plank-prkno-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":659981,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-udelat-cvik-plank-prkno-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":25668,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-udelat-cvik-plank-prkno.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Cvik plank, nebo tak\u00e9 prkno, je jedn\u00fdm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvi\u010den\u00ed pro pos\u00edlen\u00ed st\u0159edu t\u011bla, tedy core. Posiluje nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a ramenn\u00ed svaly. V tomto \u010dl\u00e1nku se dozv\u00edte, jak spr\u00e1vn\u011b prov\u00e9st plank, jak\u00e9 chyby se vyvarovat a tak\u00e9, pro\u010d je dobr\u00e9 ho za\u0159adit do va\u0161\u00ed cvi\u010debn\u00ed rutiny. 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Posiluje nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a ramenn\u00ed svaly. V tomto \u010dl\u00e1nku se dozv\u00edte, jak spr\u00e1vn\u011b prov\u00e9st plank, jak\u00e9 chyby se vyvarovat a tak\u00e9, pro\u010d je dobr\u00e9 ho za\u0159adit do va\u0161\u00ed cvi\u010debn\u00ed rutiny. 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Posiluje nejen b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a ramenn\u00ed svaly. V tomto \u010dl\u00e1nku se dozv\u00edte, jak spr\u00e1vn\u011b prov\u00e9st plank, jak\u00e9 chyby se vyvarovat a tak\u00e9, pro\u010d je dobr\u00e9 ho za\u0159adit do va\u0161\u00ed cvi\u010debn\u00ed rutiny. 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