{"id":10309,"date":"2019-05-29T07:32:14","date_gmt":"2019-05-29T07:32:14","guid":{"rendered":"http:\/\/www.speed-fit.hu\/ha-unod-mar-a-konnyu-gyakorlatokat\/"},"modified":"2021-04-05T11:13:27","modified_gmt":"2021-04-05T09:13:27","slug":"ha-unod-mar-a-konnyu-gyakorlatokat","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/ha-unod-mar-a-konnyu-gyakorlatokat\/","title":{"rendered":"Ha unod m\u00e1r a k\u00f6nny\u0171 gyakorlatokat.."},"content":{"rendered":"

Napjainkra teljesen elterjedt az edz\u0151termekben a felf\u00fcggeszt\u00e9ses eszk\u00f6z\u00f6kkel v\u00e9gzett gyakorlatok. Ezek k\u00f6z\u00fcl a legismertebb eszk\u00f6z a TRX. Sokak sz\u00e1m\u00e1ra m\u00e1r ismer\u0151sen cseng, hiszen term\u00fcnkben is szinte a kezdetek \u00f3ta megtal\u00e1lhat\u00f3.<\/p>\n

Ez a funkcion\u00e1lis edz\u00e9s egyik alapeszk\u00f6ze, amely r\u00e9v\u00e9n az izoml\u00e1ncok edz\u00e9s\u00e9t tessz\u00fck lehet\u0151v\u00e9. A TRX jelent\u00e9se: teljes testtel v\u00e9gzett ellen\u00e1ll\u00e1sos edz\u00e9s (Totalbody Resistance eXercise). L\u00e9nyege, hogy a saj\u00e1t tests\u00falyunkat haszn\u00e1ljuk az edz\u00e9s sor\u00e1n, az intenzit\u00e1st pedig a test\u00fcnk talajjal bez\u00e1rt sz\u00f6ge, illetve a stabilit\u00e1s adja. \u00cdgy a gyakorlatok v\u00e9gtelen t\u00e1rh\u00e1z\u00e1t teszi lehet\u0151v\u00e9. Alkalmazhatjuk b\u00e1rhol, b\u00e1rmilyen fitts\u00e9gi szinten, \u00e9s b\u00e1rmilyen fitts\u00e9gi c\u00e9lhoz. Haszn\u00e1lat\u00e1val er\u0151t, \u00e1ll\u00f3k\u00e9pess\u00e9get, koordin\u00e1ci\u00f3t, hajl\u00e9konys\u00e1got, \u00e9s a core izmok stabilit\u00e1s\u00e1t tudjuk fejleszteni.<\/p>\n

Jelen cikkhez h\u00e1rom \u00f6sszetett gyakorlatot v\u00e1lasztottam ki, melyek bemutat\u00e1s\u00e1hoz egy vend\u00e9gem seg\u00edts\u00e9g\u00e9t k\u00e9rtem.<\/p>\n

    \n
  • 1. gyakorlat:\u00a0<\/strong><\/li>\n<\/ul>\n

    Kiindul\u00f3 helyzetn\u00e9l fekv\u0151t\u00e1masz helyzetben elhelyezkedve 2 l\u00e1bfejet a kengyelbe kell beakasztani. Karhajl\u00edt\u00e1s, majd ny\u00fajt\u00e1s ut\u00e1n t\u00e9rdh\u00faz\u00e1ssal (2 l\u00e1b) folytat\u00f3dik a gyakorlat, miut\u00e1n visszat\u00e9r\u00fcnk a kiindul\u00f3 helyzetbe. A gyakorlat k\u00f6zben a boka-cs\u00edp\u0151-fej egyszerre dolgozik (nincs hull\u00e1m mozg\u00e1s, vagy t\u00f6r\u00e9s ebben a vonalban).<\/p>\n

    A gyakorlatb\u00f3l aj\u00e1nlott 5×8 sorozatot v\u00e9grehajtani.<\/p>\n

    <\/p>\n

      \n
    • 2. gyakorlat:<\/strong><\/li>\n<\/ul>\n

      Ez egy aszimmetrikus gyakorlat, ahol TRX \u00e1talak\u00edthat\u00f3 1 kezes sz\u00e1rr\u00e1. A kiindul\u00f3helyzetn\u00e9l hajl\u00edtott t\u00e9rdekkel, talpt\u00e1maszban kell elhelyezkedni. Itt is, mint minden gyakorlatn\u00e1l: has-fen\u00e9k fesz\u00edt, lapock\u00e1k \u00f6sszez\u00e1rnak. A k\u00f6ny\u00f6k vezeti a mozg\u00e1st (a t\u00f6rzs pedig k\u00f6veti) a talajt\u00f3l eg\u00e9szen a TRX sz\u00e1r\u00e1ig, majd vissza. Fontos, hogy a t\u00e9rd-cs\u00edp\u0151- fej egy\u00fcttes mozg\u00e1s\u00e1t er\u0151ltetni, hogy hat\u00e9kony legyen, illetve ezzel megel\u0151zhetj\u00fck a s\u00e9r\u00fcl\u00e9seket.<\/p>\n

      Oldalank\u00e9nt \u00e9rdemes 25-30 darabot v\u00e9grehajtani.<\/p>\n

      <\/p>\n

        \n
      • 3. gyakorlat:<\/strong><\/li>\n<\/ul>\n

        Enn\u00e9l a gyakorlatn\u00e1l is csak egy kengyelt haszn\u00e1lunk, ez\u00e9rt mindk\u00e9t oldalra k\u00fcl\u00f6n kell v\u00e9grehajtani. A kiindul\u00f3helyzetn\u00e9l \u00e1ll\u00e1sban az egyik l\u00e1bfejet kell a kengyelbe beakasztani. Fekv\u0151t\u00e1maszba leereszkedve az egyik l\u00e1bat a kengyelben, a m\u00e1sik l\u00e1bat pedig a leveg\u0151ben kell megtartani. Karhajl\u00edt\u00e1s k\u00f6zben a szabad l\u00e1b t\u00e9rd\u00e9t oldalra a k\u00f6ny\u00f6k fel\u00e9 felh\u00fazzuk, majd karny\u00fajt\u00e1s ut\u00e1n \u00fajra \u00e1ll\u00e1sban helyezked\u00fcnk el.<\/p>\n

        Oldalank\u00e9nt 3×10 darabot c\u00e9lszer\u0171 megism\u00e9telni.<\/p>\n

        <\/p>\n

        Ez a 3 gyakorlat komoly testtudatoss\u00e1got \u00e9s er\u0151s core izmokat k\u00f6vetel, ez\u00e9rt kezd\u0151 TRX-ez\u0151knek eleinte meggy\u0171lhet a baja vel\u00fck. Fontos a fokozatoss\u00e1g elve: a megfelel\u0151 alapok elsaj\u00e1t\u00edt\u00e1sa ut\u00e1n \u00e9rdemes csak magasabb\/nehezebb szintekre l\u00e9pni.<\/p>\n

        Amennyiben seg\u00edts\u00e9gre lenne sz\u00fcks\u00e9ged, keress b\u00e1tran. Ha megtetszett ez az edz\u00e9sforma, akkor szem\u00e9lyi, illetve csoportos edz\u00e9s keretein bel\u00fcl lehet\u0151s\u00e9ged van elsaj\u00e1t\u00edtani a TRX haszn\u00e1lat\u00e1nak fort\u00e9lyait.<\/p>\n

         <\/p>\n

        Skrih\u00e1r-Nagy Melinda<\/p>\n

        szem\u00e9lyi edz\u0151, TRX tr\u00e9ner<\/p>\n

         <\/p>\n

        K\u00f6sz\u00f6net a k\u00e9pek\u00e9rt L\u00e1z\u00e1r P\u00e9ter vend\u00e9gemnek.<\/p>\n<\/div>

        <\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

        Napjainkra teljesen elterjedt az edz\u0151termekben a felf\u00fcggeszt\u00e9ses eszk\u00f6z\u00f6kkel v\u00e9gzett gyakorlatok. Ezek k\u00f6z\u00fcl a legismertebb eszk\u00f6z a TRX. Sokak sz\u00e1m\u00e1ra m\u00e1r ismer\u0151sen cseng, hiszen term\u00fcnkben is szinte a kezdetek \u00f3ta megtal\u00e1lhat\u00f3.<\/p>\n","protected":false},"author":2,"featured_media":15070,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"\nHa unod m\u00e1r a k\u00f6nny\u0171 gyakorlatokat.. – 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\/ha-unod-mar-a-konnyu-gyakorlatokat\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ha unod m\u00e1r a k\u00f6nny\u0171 gyakorlatokat.. – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Napjainkra teljesen elterjedt az edz\u0151termekben a felf\u00fcggeszt\u00e9ses eszk\u00f6z\u00f6kkel v\u00e9gzett gyakorlatok. Ezek k\u00f6z\u00fcl a legismertebb eszk\u00f6z a TRX. 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