{"id":5174,"date":"2023-04-26T10:05:18","date_gmt":"2023-04-26T10:05:18","guid":{"rendered":"https:\/\/zanpetek.si\/?p=5174"},"modified":"2023-04-27T09:36:14","modified_gmt":"2023-04-27T09:36:14","slug":"le-planki-ne-bodo-dovolj","status":"publish","type":"post","link":"https:\/\/zanpetek.si\/en\/2023\/04\/26\/le-planki-ne-bodo-dovolj\/","title":{"rendered":"Le \u201cplanki\u201d ne bodo dovolj!"},"content":{"rendered":"
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Plank ali deska po slovensko, je v svetu fitnesa ena izmed najbolj poznanih in tudi uporabljenih vaj. Njena namembnost slu\u017ei stabilizaciji, ter \u010dvrstosti trupa in je velikokrat uporabljena kot vaja za tiste, ki imajo te\u017eave s hrbtenico. Le planki pa ne bodo dovolj. Za odpravo in \u017eivljenje brez bole\u010din bo potrebnega veliko ve\u010d.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n \"\" <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\"\ud83d\udca1\" <\/strong>U\u010denje gibalnih vzorcev<\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Plank se izvaja bolj kot ne v izometri\u010dni oz. stati\u010dni kontrakciji, kar pomeni, da ni premikanja medtem ko se mi\u0161ica kr\u010di oz. proizvaja silo. \u017divljenje \u010dloveka pa ne poteka v stati\u010dni obliki, ampak ravno obratno.<\/p>

Osvojitev mehanike gibanja oz. gibalnih vzorcev, ki v vsakdanu in treningu ne bodo povzro\u010dali dodatnega prekomernega stresa na hrbtenico, bo re\u0161itev, s katero bomo naredili dolgoro\u010dno najve\u010d.<\/p>

Sama re\u0161itev pa ni tako lahko za odpravo bole\u010din in bo zahtevala nekaj \u010dasa in vztrajnosti.<\/p>

Na eni strani poslab\u0161ana mobilnost in gibljivost, na drugi strani pa bodo prilagojeni oz. temu priu\u010deni gibalni vzorci terjali svoj \u010das za reprogramiranje.<\/p>

*Pogosto se pojavlja trditev oz. se svetuje, da je za ohranjanje zdravja hrbtenice potrebno dvigovati z nogami oz. iz po\u010depa. Ta trditev ne bo popolnoma dr\u017eala. Mi\u0161ice ledvenega dela bodo stabilizatorji trupa, boki in stegenske mi\u0161ice pa bodo tiste, ki bodo primarno obremenjene. Dokler lahko dr\u017eimo hrbtenico v nevtralni poziciji oz. obmo\u010dju gibanja (majhni premiki v hrbtenici bodo vedno prisotni), ki je za posameznika \u0161e varno, se ni potrebno ni\u010desar bati. Bo pa za to potrebna zadostna mobilnosti, gibljivost in tudi mo\u010d posameznika, ter seveda pravilno programiran gibalni vzorec.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Zadnjica<\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Mo\u010dna zadnjica in gibljiva medenica sta pomembni!<\/p>

Zaradi prete\u017eno sede\u010dega dela oz. na\u010dina \u017eivljenja ve\u010dine, zadnji\u010dne mi\u0161ice postopoma izgubljajo svoj tonus in funkcijo. Spreminja se tudi lega medenice.<\/p>

To pa lahko pomeni, da telo ve\u010d ne bo delovalo kot u\u010dinkovita enota, \u010demu pa lahko posledi\u010dno sledijo te\u017eave s hrbtenico (tudi koleni).<\/p>

S planki ne bomo stimulirali zadnjice v dovolj\u0161ni meri, zato bodo potrebne druge vaje.<\/p>

*Precej ljudi, ki trpi zaradi bole\u010din v hrbtenici, nima \u0161ibke muskulature okoli hrbtenice, prej ravno obratno. Mi\u0161ice okoli hrbtenice so precej mo\u010dne, saj prevzemajo ve\u010dino dela. \u0160ibkost se pojavlja ravno v zadnjici in tudi nogah.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Dr\u017ea<\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u201cPoru\u0161ena\u201d oz. skrivljena telesna dr\u017ea je lahko vzrok za bole\u010dine v hrbtenici. Bolj kot bo ta ukrivljena, ve\u010djo obremenitev bo to predstavljalo za mi\u0161ice spodnjega dela hrbta (kakor tudi za ostale dele telesa). Kar lahko privede do utrujenosti in posledi\u010dno do bole\u010din.<\/p>

Plank sam po sebi ne bo imel bistvenega vpliva na telesno dr\u017eo.<\/p>

Delo na zadostni mobilnosti sklepov, gibljivosti mi\u0161ic in tudi njenem spro\u0161\u010danju (npr. samomasa\u017ea z valjem) bodo v tem primeru igrali precej\u0161njo vlogo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Za odpravo in \u017eivljenje brez bole\u010din bo potrebnega veliko ve\u010d.<\/p>","protected":false},"author":1,"featured_media":5176,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58,61,62],"tags":[56,57,55],"class_list":["post-5174","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","category-raziskave","category-zdravje","tag-fitnes","tag-raziskave","tag-zdravje"],"yoast_head":"\nLe \u201cplanki\u201d ne bodo dovolj! - Zan Petek<\/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:\/\/zanpetek.si\/en\/2023\/04\/26\/le-planki-ne-bodo-dovolj\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le \u201cplanki\u201d ne bodo dovolj! - Zan Petek\" \/>\n<meta property=\"og:description\" content=\"Za odpravo in \u017eivljenje brez bole\u010din bo potrebnega veliko ve\u010d.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/zanpetek.si\/en\/2023\/04\/26\/le-planki-ne-bodo-dovolj\/\" \/>\n<meta property=\"og:site_name\" content=\"Zan Petek\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-26T10:05:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-27T09:36:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/zanpetek.si\/wp-content\/uploads\/2023\/04\/Slike-BLOG-NASLOVNA-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"415\" \/>\n\t<meta property=\"og:image:height\" content=\"330\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u017dan Petek\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u017dan Petek\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/zanpetek.si\/2023\/04\/26\/le-planki-ne-bodo-dovolj\/\",\"url\":\"https:\/\/zanpetek.si\/2023\/04\/26\/le-planki-ne-bodo-dovolj\/\",\"name\":\"Le \u201cplanki\u201d ne bodo dovolj! 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