{"id":10303,"date":"2019-02-11T15:28:11","date_gmt":"2019-02-11T15:28:11","guid":{"rendered":"http:\/\/www.speed-fit.hu\/padra-guggolas-egy-labbal\/"},"modified":"2021-01-11T18:29:12","modified_gmt":"2021-01-11T17:29:12","slug":"padra-guggolas-egy-labbal","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/padra-guggolas-egy-labbal\/","title":{"rendered":"Padra guggol\u00e1s egy l\u00e1bbal"},"content":{"rendered":"<p><strong>Hajlamosak vagyunk edz\u00e9seinket kiz\u00e1r\u00f3lag a test\u00f6sszet\u00e9tel optimaliz\u00e1l\u00e1s\u00e1nak al\u00e1vetni,<\/strong> azonban ne hagyjuk figyelmen k\u00edv\u0171l id\u0151nk\u00e9nt m\u00e1s fejleszthet\u0151 k\u00e9pess\u00e9geket, mint p\u00e9ld\u00e1ul az egyens\u00faly\u00e9rz\u00e9ket, vagy az \u00edz\u00fcleti helyzet\u00e9rz\u00e9kel\u00e9st. Id\u0151nk\u00e9nt pedig <strong>a monotonit\u00e1st is megt\u00f6rhetj\u00fck egy-egy j\u00e1t\u00e9kosabb gyakorlattal.<\/strong><\/p>\n<p><strong>A k\u00f6vetkez\u0151 f\u00e9loldalas gyakorlat is ezeket a c\u00e9lokat szolg\u00e1lja!<\/strong><\/p>\n<p>Helyezkedj el egy lehet\u0151leg \u00e1ll\u00edthat\u00f3 magass\u00e1g\u00fa pad el\u0151tt a mell\u00e9kelt vide\u00f3n l\u00e1that\u00f3 t\u00e1vols\u00e1gra. Neh\u00e9z meghat\u00e1rozni a kiindul\u00f3 helyzet pontos t\u00e1vols\u00e1g\u00e1t a padt\u00f3l, ugyanis ez f\u00fcgg az anat\u00f3miai adotts\u00e1gaidt\u00f3l, illetve az \u00e1ltalad v\u00e9grehajtott mozg\u00e1startom\u00e1ny &#8211; \u00edgy a gyakorlat neh\u00e9zs\u00e9gi fok\u00e1nak &#8211; nagys\u00e1g\u00e1t\u00f3l.<\/p>\n<p>Emeld el az egyik l\u00e1badat a talajt\u00f3l, \u00fagy, hogy az elemelt als\u00f3 v\u00e9gtag hajl\u00edtott helyzetben, a talajhoz \u00e9r\u0151 v\u00e9gtag el\u0151tt helyezkedjen el. Guggolj le a padra \u00fagy, hogy a feneked \u00e9ppen hogy csak el\u00e9rje a padot, <strong>a testt\u00f6meged lehet\u0151 legkisebb h\u00e1nyada \u00e9rje csak az \u00fcl\u00e9st!<\/strong><\/p>\n<p>Ez felt\u00e9telezi, hogy a mozg\u00e1s negat\u00edv szakasza nagyon lass\u00fa legyen, folyamatos f\u00e9kez\u00e9sre lesz sz\u00fcks\u00e9ged a padra s\u00fcllyed\u00e9skor. Miut\u00e1n a feneked hozz\u00e1\u00e9rt a padhoz, azonnal, ugyanabban a temp\u00f3ban t\u00e9rj vissza a kiindul\u00f3 helyzetben! <strong>A padra guggol\u00e1skor v\u00e9gezz bel\u00e9gz\u00e9st, az elemelked\u00e9skor kil\u00e9gz\u00e9st!<\/strong><\/p>\n<p><strong>A gyakorlat sarokpontja az, hogy a t\u00e1maszkod\u00f3 l\u00e1badon mennyire vagy k\u00e9pes h\u00e1tra helyezni a s\u00falypontodat.<\/strong> Min\u00e9l h\u00e1tr\u00e9bb helyezett s\u00falyponttal v\u00e9gzed a gyakorlatot, ann\u00e1l ink\u00e1bb kapcsol\u00f3dnak be a munk\u00e1ba a t\u00e9rdhajl\u00edt\u00f3, valamint a farizmok a t\u00e9rdet ny\u00fajt\u00f3 izmok mellett.<\/p>\n<p>Ebben lesznek seg\u00edts\u00e9gedre fels\u0151 v\u00e9gtagjaid, ugyanis ezeknek a poz\u00edci\u00f3v\u00e1lt\u00e1saival vagy k\u00e9pes egy el\u0151rehelyezett ellens\u00falyt k\u00e9pezni a h\u00e1trahelyez\u0151d\u0151 tested t\u00f6bbi alkatr\u00e9sz\u00e9hez k\u00e9pest, \u00e9s min\u00e9l h\u00e1tr\u00e9bb helyezett s\u00falyponttal v\u00e9gezni a gyakorlatot. <strong>Nehez\u00edt\u00e9sk\u00e9nt foghatsz t\u00e1rcs\u00e1t vagy k\u00e9zis\u00falyz\u00f3t a kezeidde<\/strong>l, azonban ez a nehez\u00edt\u00e9s, ha a gyakorlat eg\u00e9sz\u00e9t nehezebb\u00e9 teszi, mivel n\u00f6veled az el\u0151rehelyezett ellens\u00faly nagys\u00e1g\u00e1t, k\u00f6nnyebb\u00e9 teszi a s\u00falypontod h\u00e1trahelyez\u00e9s\u00e9t, \u00edgy valamilyen szempontb\u00f3l ezt k\u00f6nny\u00edt\u00e9sk\u00e9nt fogod meg\u00e9lni.<\/p>\n<p>Pr\u00f3b\u00e1ld a gerinced \u00edveit az enyh\u00e9n el\u0151red\u0151lt helyzet ellen\u00e9re is a fiziol\u00f3gi\u00e1s \u00edzhelyzetekhez a legk\u00f6zelebb tartani, v\u00e1llaidat nem el\u0151re engedni, tartsd \u0151ket h\u00e1tul, m\u00e9lyen, lapock\u00e1idat tartsd z\u00e1rtan! A talajon l\u00e9v\u0151 als\u00f3 v\u00e9gtaghoz tartoz\u00f3 t\u00e9rdet pr\u00f3b\u00e1ld mozdulatlan helyzetben tartani a t\u00e9rben, ne engedd azt el\u0151re!<\/p>\n<p><strong>V\u00e9gezd a gyakorlatot folyamatos, meg\u00e1ll\u00e1s n\u00e9lk\u00fcli lass\u00fa fel-le mozg\u00e1ssal, oldalank\u00e9nt tizenk\u00e9t ism\u00e9tl\u00e9ssel n\u00e9gy sz\u00e9ri\u00e1ban!<\/strong><\/p>\n<p>B\u00e1rmilyen k\u00e9rd\u00e9s eset\u00e9n keress b\u00e1tran, j\u00f3 edz\u00e9st k\u00edv\u00e1nok!<\/p>\n<p>\u00cdrta:<\/p>\n<p>Torm\u00e1ssy \u00c1kos<\/p>\n<p>szem\u00e9lyi edz\u0151<\/p>\n<p>SPEEDFIT<br \/>\n+36308135085<br \/>\nakos.tormassy@gmail.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A mai gyakorlatot els\u0151sorban az als\u00f3 v\u00e9gtag, illetve a fen\u00e9k form\u00e1l\u00e1s\u00e1ra hoztam Nektek, melynek gyakorl\u00e1sa ut\u00e1n egy \u00e1tmulatott \u00e9jszaka ut\u00e1n is siker\u00fclhet a klasszikus egyl\u00e1bas WC-re guggol\u00e1s!<\/p>\n","protected":false},"author":2,"featured_media":14667,"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>Padra guggol\u00e1s egy l\u00e1bbal &#8211; 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