{"id":10187,"date":"2017-04-08T08:08:04","date_gmt":"2017-04-08T08:08:04","guid":{"rendered":"http:\/\/www.speed-fit.hu\/megfelelo-funkcionalis-testmukodes-a-hetkoznapokban\/"},"modified":"2021-04-19T17:27:09","modified_gmt":"2021-04-19T15:27:09","slug":"megfelelo-funkcionalis-testmukodes-a-hetkoznapokban","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/megfelelo-funkcionalis-testmukodes-a-hetkoznapokban\/","title":{"rendered":"Megfelel\u0151 funkcion\u00e1lis testm\u0171k\u00f6d\u00e9s a h\u00e9tk\u00f6znapokban!"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1 text-justify\"><p>Ezekre a probl\u00e9m\u00e1kra j\u00f3 megold\u00e1s a sport! Fontos, hogy a mindennapi \u00e9letben helyt \u00e1ll\u00f3 mozg\u00e1sokat v\u00e9gezz\u00fcnk&#8230;<\/p>\n<p>A funkcionalit\u00e1s sz\u00f3 jelent\u00e9se: <em><strong>m\u0171k\u00f6d\u0151k\u00e9pess\u00e9g<\/strong><\/em><\/p>\n<p>Ez a m\u0171k\u00f6d\u0151k\u00e9pess\u00e9g t\u00f6bb form\u00e1ban is meg nyilv\u00e1nulhat, lehet sz\u00f3 arr\u00f3l is, hogy reggel felkel\u00fcnk, elmegy\u00fcnk dolgozni, haza megy\u00fcnk, be\u00fcl\u00fcnk a tv el\u00e9 \u00e9s v\u00e9ge is a napnak. Ez az \u00e9let is \u201em\u0171k\u00f6d\u0151k\u00e9pes\u201d egy ideig, azt\u00e1n j\u00f6nnek a gondok, hogy<strong> nem tudok lehajolni, bek\u00f6tni a cip\u0151m, mert f\u00e1j a derekam, rossz a tart\u00e1som, nem tudok fels\u00e9t\u00e1lni a m\u00e1sodik emeletre an\u00e9lk\u00fcl, hogy ne \u00e1lljak meg egy kis id\u0151re<\/strong> stb\u2026 Itt els\u0151sorban a <strong>mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3d<\/strong>r\u00f3l besz\u00e9l\u00fcnk, ami gyorsan koptatja test\u00fcnket a teljes mozdulatlans\u00e1gig.<\/p>\n<p>Ezekre a probl\u00e9m\u00e1kra j\u00f3 megold\u00e1s a sport! Fontos, hogy a mindennapi \u00e9letben helyt \u00e1ll\u00f3 mozg\u00e1sokat v\u00e9gezz\u00fcnk, rendszerint hetente legal\u00e1bb h\u00e1romszor. Az edz\u00e9st v\u00e9gz\u0151 szem\u00e9ly napi ig\u00e9nyeihez tudjuk igaz\u00edtani az edz\u00e9sprogramot, teh\u00e1t \u00e1tlagemberek, szabadid\u0151 sportol\u00f3k \u00e9s \u00e9lsportol\u00f3k is tudj\u00e1k v\u00e9gezni a gyakorlatokat. Funkcion\u00e1lis szempontb\u00f3l nagyon fontos, hogy a test minden nagyobb \u00e9s kisebb izm\u00e1t megmozgassunk, inger\u00fcletbe hozzuk. A c\u00e9l az, hogy a fent eml\u00edtett \u00e9s hozz\u00e1juk hasonl\u00f3 p\u00e9ld\u00e1k ne okozzanak gondot.<\/p>\n<p>Funkcion\u00e1lis edz\u00e9skor <strong>nem izmokat edz\u00fcnk izol\u00e1ltan<\/strong>, <strong>hanem t\u00f6bb izomrostot \u00e9s \u00edz\u00fcletet<\/strong> ig\u00e9nybe vev\u0151 gyakorlatokat v\u00e9gz\u00fcnk. Ilyenek lehetnek p\u00e9ld\u00e1ul az <strong>egyszer\u0171 alapgyakorlatok<\/strong>: guggol\u00e1sok, kit\u00f6r\u00e9sek, fekv\u0151t\u00e1maszok, h\u00faz\u00f3dzkod\u00e1s, tol\u00f3dzkod\u00e1s, hasizom gyakorlatok \u00e9s statikus helyzetek megtart\u00e1sa. A mozdulatok <strong>\u00e9rz\u00e9kel\u00e9s, \u00e9szlel\u00e9s \u00e9s mozg\u00e1sok \u00f6sszehangol\u00e1s\u00e1n<\/strong> alapszik.<\/p>\n<p>Egy mozdulatn\u00e1l el\u0151sz\u00f6r <strong>stabiliz\u00e1lunk,<\/strong> \u00e9s csak ut\u00e1na <strong>ind\u00edtjuk el a mozg\u00e1st<\/strong>. A gyakorlatok elv\u00e9gz\u00e9se k\u00f6zben <strong>ne az ism\u00e9tl\u00e9sek sz\u00e1ma<\/strong> legyen a fontos, hanem a <strong>mozg\u00e1s min\u0151s\u00e9ge<\/strong>. A mozdulatokat olyan m\u00f3don \u00e9s temp\u00f3ban kell v\u00e9grehajtani, hogy a sportol\u00f3 k\u00e9pes legyen mindezt kontroll alatt tartani.<\/p>\n<p>Fontos megeml\u00edtenem a <strong>Core (t\u00f6rzs) izmok<\/strong> fejleszt\u00e9s\u00e9nek jelent\u0151s\u00e9g\u00e9t is. A core izmok a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9re lokaliz\u00e1lhat\u00f3ak, mely a <strong>t\u00f6meg, gravit\u00e1ci\u00f3 \u00e9s energia k\u00f6zpontja<\/strong>. Ide sorolhat\u00f3ak a <strong>hasizmok, cs\u00edp\u0151 \u00e9s medencefen\u00e9k izmainak egy r\u00e9sze, valamint a fel\u00fcletes \u00e9s m\u00e9ly h\u00e1tizmok t\u00f6bbs\u00e9ge.<\/strong> Kiemelt szerepet j\u00e1tszanak a <strong>helyes testtart\u00e1sban \u00e9s a v\u00e9gtagok \u00e1ltal kivitelezett mozg\u00e1sokban is. <\/strong>Az \u00e1ltal\u00e1nos er\u0151fejleszt\u00e9s egyik alapszab\u00e1lya, hogy a <strong>v\u00e9gtagok er\u0151s\u00edt\u00e9se el\u0151tt a t\u00f6rzs izomzat\u00e1t kell fejleszten\u00fcnk <\/strong>valamint, hogy az <strong>els\u0151dleges mozgat\u00f3 izmok fejleszt\u00e9s\u00e9t meg kell, hogy el\u0151zze a stabiliz\u00e1l\u00f3 izmok tr\u00e9ningje.<\/strong><\/p>\n<p><strong>A t\u00f6rzs izmok erej\u00e9t k\u00e9t m\u00f3dszerrel tudod fejleszteni<\/strong>: F\u0151k\u00e9nt <strong>hasizom gyakorlatok<\/strong> alkalmaz\u00e1s\u00e1val itt <strong>nemcsak az egyenes hasizomra gondolok<\/strong>, hanem a <strong>har\u00e1nt hasizom, a bels\u0151 \u00e9s k\u00fcls\u0151 ferde hasizom \u00e9s a n\u00e9gysz\u00f6g\u0171 \u00e1gy\u00e9kizom<\/strong> is hasonl\u00f3 figyelmet ig\u00e9nyel. A m\u00e1sodik lehet\u0151s\u00e9g <strong>koordin\u00e1ci\u00f3s feladatok <\/strong>beiktat\u00e1sa az edz\u00e9sprogramba.<\/p>\n<p><strong>Nagy Rich\u00e1rd- IWI NASM CES korrekt\u00edv sportrehabilit\u00e1ci\u00f3s tr\u00e9ner ,IWI Szem\u00e9lyi edz\u0151<\/strong><\/p>\n<p>SPEEDFIT<br \/>\nFitnesz mindenkinek!<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ezekre a probl\u00e9m\u00e1kra j\u00f3 megold\u00e1s a sport! Fontos, hogy a mindennapi \u00e9letben helyt \u00e1ll\u00f3 mozg\u00e1sokat v\u00e9gezz\u00fcnk&#8230;<\/p>\n","protected":false},"author":2,"featured_media":15132,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Megfelel\u0151 funkcion\u00e1lis testm\u0171k\u00f6d\u00e9s a h\u00e9tk\u00f6znapokban! &#8211; SPEEDFIT<\/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:\/\/www.speed-fit.hu\/megfelelo-funkcionalis-testmukodes-a-hetkoznapokban\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Megfelel\u0151 funkcion\u00e1lis testm\u0171k\u00f6d\u00e9s a h\u00e9tk\u00f6znapokban! &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Ezekre a probl\u00e9m\u00e1kra j\u00f3 megold\u00e1s a sport! 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