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Але чи так це насправді й чи потрібно стояти в планці до нескінченності?\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp>\u003Cem>Розвіюємо 5 головних міфів про планку.\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>1. Планка допомагає схуднути\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Щоб схуднути, в першу чергу, потрібно правильно харчуватися і створити у щоденному раціоні дефіцит калорій, тобто витрачати більше, ніж споживати. Найкраще калорії спалюють кардіо вправи: \u003Ca href=\"\u002Fblog\u002Fbeg-na-meste-dla-pohudenia-polza-protivopokazania-i-tehnika-vypolnenia\">біг на місці\u003C\u002Fa>, стрибки на скакалці, бурпі і т.д. Планка — статична вправа, при якій витрата калорій досить маленька. За 1 хвилину планки можна спалити від 3 до 5 калорій. Тож немає сенсу кожен день стояти в планці по кілька хвилин і сподіватися, що це допоможе скинути вагу.\u003C\u002Fp>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong> \u003Ca href=\"\u002Fblog\u002Fzim-stangi-cerez-golovu-u-comu-nebezpeka-i-so-robiti-zamist-nogo\">Жим штанги через голову: в чому небезпека і що робити замість нього\u003C\u002Fa>.\u003C\u002Fp>\u003Ch2>\u003Cstrong>2. Планка прокачує всі м'язи\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Під час виконання планки дійсно задіяно багато м'язів: прес, груди, сідниці, плечі, стегна, гомілки. Але працюють вони в статичному режимі, тобто не змінюють своєї довжини. Неможливо накачати м'язи лише за рахунок статичної роботи. А ось зміцнити, розвинути силу і витривалість — можна. Саме для цього й було вигадано планку.\u003C\u002Fp>\u003Ch2>\u003Cstrong>3. Чим довше стояти в планці, тим краще\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Всі ці популярні челенджі «Тримаємо планку 5, 10, 15, 1000 хвилин» не мають сенсу. Щоб отримати необхідний ефект, досить простояти в планці 1 хвилину, не більше. Звичайно, якщо хочете показати всім свою крутість, можете тримати її і довше, але м'язи кора вже перестануть працювати.\u003C\u002Fp>\u003Chr\u002F>\u003Cp>\u003Cimg alt=\"Чим довше стояти в планці, тим краще — 5 головних міфів про планку\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F17666\u002F459X1.jpg\"\u002F>\u003C\u002Fp>\u003Ch3>\u003Cbr\u002F> \u003Cstrong>ОЛЕГ ЗАДОЄНКО\u003C\u002Fstrong>\u003Cbr\u002F> тренер-фітнес клубу \u003Ca href=\"\u002Fplaces\u002Ffitnes-klub-fizika\">FIZIKA\u003C\u002Fa>, екс-гравець збірної України з хокею:\u003C\u002Fh3>\u003Chr\u002F>\u003Cp>\u003Cem>«Спочатку потрібно розуміти, що таке планка. Це не така проста вправа, як всі думають. Під час неї тіло знаходиться в статичному положенні, рухів не робить, тому найголовніше — правильність виконання. Вченими доведено, що ставити рекорди за тривалістю виконання вправи не потрібно, користі для здоров'я і організму це не дасть. У планці є 6 компонентів правильності виконання і всі вони важливі.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Знаю, що канадські вчені з National Strength and Conditioning Association дійшли висновку, що кілька коротких підходів набагато ефективніші, ніж довге перебування в планці. Вони акцентували увагу на тому, що витривалість м'язів кора важливіша, ніж їхня сила, бо основне їхнє призначення — тримати спину прямо.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Виходячи зі свого досвіду, я підтримую їхню думку. Раніше я теж стояв довго в планці, але це було неправильно. Коли почав стояти правильно, то у мене якось і сил більше хвилини стояти не було. Своїм підопічним я даю не більш 45 секунд на правильне виконання планки».\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>4. Планка допомагає позбутися проблем зі спиною\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Планка насправді допомагає запобігати порушенням постави. Але якщо у вас вже є проблеми зі спиною, наприклад, сколіоз або викривлення хребта, планка не допоможе їх виправити і може навіть нашкодити. При наявності проблем з хребтом необхідно проконсультуватися з лікарем і з досвідченим тренером. Вони пояснять, які вправи можна виконувати і як правильно це робити.\u003C\u002Fp>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002Fkak-ne-navredit-sebe-vo-vrema-zanatij-sportom\">Як не нашкодити собі під час занять спортом\u003C\u002Fa>.\u003C\u002Fp>\u003Ch2>\u003Cstrong>5. Планка покращує кровообіг і запобігає хворобам серцево-судинної системи\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Поліпшити кровообіг і зміцнити серцево-судинну систему допоможуть кардіо вправи, адже вони сприяють розширенню кровоносних судин. При виконанні статичних вправ, таких як планка, кровоносні судини, навпаки, стискаються, що може призвести до підвищення артеріального тиску. Тому гіпертонікам потрібно з великою обережністю виконувати планку або ж навіть замінити її іншими вправами.\u003C\u002Fp>\u003Ch3>\u003Cstrong>У чому ж користь планки?\u003C\u002Fstrong>\u003C\u002Fh3>\u003Cp>Планка — чудова вправа для того, щоб зміцнити м'язи, розвинути силу і витривалість. Також за допомогою планки ви навчитеся краще відчувати своє тіло і контролювати рухи, що в майбутньому допоможе виконувати більш складні вправи.\u003C\u002Fp>\u003Ch3>\u003Cstrong>Скільки калорій спалює планка?\u003C\u002Fstrong>\u003C\u002Fh3>\u003Cp>1 хвилина класичної планки на ліктях дозволяє спалити від 1 до 5 калорій. Планка з різними ускладненнями спалює більше калорій. За 1 хвилину бічної, динамічної або планки з обтяженням можна витратити 10—25 калорій.\u003C\u002Fp>\u003Cp>Кількість спалених калорій залежить і від маси тіла. Люди із зайвою вагою при виконанні планки витрачають більше калорій, бо в них статичне навантаження на тіло більш високе.\u003C\u002Fp>\u003Chr\u002F>\u003Cp>\u003Cimg alt=\"Скільки калорій спалює планка? — 5 головних міфів про планку\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F17665\u002FMxrlz.jpg\"\u002F>\u003C\u002Fp>\u003Ch3>\u003Cbr\u002F> \u003Cstrong>\u003Ca href=\"\u002Ftrainers\u002Fanton-grecanuk\">АНТОН ГРЕЧАНЮК\u003C\u002Fa>\u003C\u002Fstrong>\u003Cbr\u002F> тренер \u003Ca href=\"\u002Fplaces\u002Fgran-pri\">фітнес-клубу «Гран-Прі»\u003C\u002Fa>, чемпіон світу з бодібілдингу:\u003C\u002Fh3>\u003Chr\u002F>\u003Cp>\u003Cem>«Будь-яка вправа — це всього лише інструмент. Ефективність інструменту визначається тим, чи вирішує він поставлене завдання. Вважаю планку вправою, яка може бути корисною тільки на початкових етапах занять фізичною активністю. Тобто, тільки для зелених-зелених новачків. Для навчання відчуттю свого тіла в просторі, міжм'язової координації та, в якійсь мірі, розвитку витривалості м'язів, що задіяні в цій вправі. Люди, які давно і регулярно тренуються, навряд чи отримають від цієї вправи хоч якесь розвиваюче навантаження»\u003C\u002Fem>\u003C\u002Fp>\u003Cp>Як бачите, не існує чарівної вправи, яка зробить з вас супер атлета. Добирайте комплекси вправ, виходячи зі своїх потреб і не забувайте у всьому знати міру.\u003C\u002Fp>\u003Cp>\u003Cstrong>Читайте також:\u003C\u002Fstrong>\u003Ca href=\"\u002Fblog\u002Fob-etom-stesnautsa-govorit-opasnye-upraznenia-dla-zensin-i-ih-posledstvia\">Небезпечні вправи для жінок і їх наслідки\u003C\u002Fa>.\u003C\u002Fp>",[],{"title":1585,"description":1599},"Планка — одна з найпопулярніших вправ. Багато хто вважає її супер ефективною і універсальною. А в Інтернеті кожен другий кидає або приймає челендж, який поляга…",[1601,1614,1625,1636,1647,1658],{"id":1602,"slug":1603,"kind":1584,"title":1604,"subtitle":230,"excerpt":1605,"cover":1606,"accent_color":230,"published_at":1607,"reading_minutes":254,"items_count":990,"preview":1608,"tags":1609},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1610,1611,1612,1613],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1615,"kind":1584,"title":1616,"subtitle":230,"excerpt":1617,"cover":1618,"accent_color":230,"published_at":1619,"reading_minutes":232,"items_count":990,"preview":1620,"tags":1621},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1622,1623,1624],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1626,"slug":1627,"kind":1584,"title":1628,"subtitle":230,"excerpt":1629,"cover":1630,"accent_color":230,"published_at":1631,"reading_minutes":240,"items_count":990,"preview":1632,"tags":1633},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1634,1635],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1637,"slug":1638,"kind":1584,"title":1639,"subtitle":230,"excerpt":1640,"cover":1641,"accent_color":230,"published_at":1642,"reading_minutes":232,"items_count":990,"preview":1643,"tags":1644},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1645,1646],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1648,"kind":1584,"title":1649,"subtitle":230,"excerpt":1650,"cover":1651,"accent_color":230,"published_at":1652,"reading_minutes":217,"items_count":990,"preview":1653,"tags":1654},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1655,1656,1657],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1659,"slug":1660,"kind":1584,"title":1661,"subtitle":230,"excerpt":1662,"cover":1663,"accent_color":230,"published_at":1664,"reading_minutes":240,"items_count":990,"preview":1665,"tags":1666},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1667,1668],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]