{"id":10327,"date":"2019-09-06T12:13:43","date_gmt":"2019-09-06T12:13:43","guid":{"rendered":"http:\/\/www.speed-fit.hu\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/"},"modified":"2020-07-27T20:06:38","modified_gmt":"2020-07-27T20:06:38","slug":"dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/","title":{"rendered":"Dobd fel a r\u00e9gi karhajl\u00edt\u00e1sokat egy kis csavarral!"},"content":{"rendered":"<p>Az izomfejl\u0151d\u00e9s sor\u00e1n id\u0151r\u0151l id\u0151re fell\u00e9p\u0151 pang\u00f3 id\u0151szakok hozz\u00e1tartoznak a vil\u00e1g term\u00e9szetes rendj\u00e9hez, persze nem kev\u00e9s kellemetlens\u00e9get okozva.<\/p>\n<p>Mindannyian tapasztaltuk m\u00e1r azt, amikor annak is \u00f6r\u00fcl\u00fcnk, ha egy\u00e1ltal\u00e1n szinten tudjuk tartani magunkat. <strong>J\u00f3 h\u00edr viszont, hogy ebbe egy\u00e1ltal\u00e1n nem musz\u00e1j belet\u00f6r\u0151dn\u00fcnk<\/strong> \u00e9s ez az id\u0151szak an\u00e9lk\u00fcl is lek\u00fczdhet\u0151, hogy a legbizarrabb mutatv\u00e1nyokhoz kellene folyamodnunk.<\/p>\n<p>Olykor \u00e9pp <strong>egy-egy j\u00f3l bev\u00e1lt r\u00e9gi klasszikus is okozhat meglepet\u00e9seket, \u00e9s seg\u00edthet tov\u00e1bbl\u00e9pni.<\/strong> Ilyen a k\u00f6vetkez\u0151 gyakorlat a \u201eSpider Curl\u201d t\u00fck\u00f6rford\u00edt\u00e1sban \u201eP\u00f3khajl\u00edt\u00e1s\u201d is.A gyakorlat eredetileg Vince Gironda \u00e1ltal tervezett padr\u00f3l kapta a nev\u00e9t, aminek nyolc l\u00e1ba volt.<\/p>\n<p>A gyakorlatot Larry Scott, a \u201960-as \u00e9vekben sikeres amerikai test\u00e9p\u00edt\u0151 \u00edgy komment\u00e1lta: \u201eMindig is mondtam, hogyha a bicepszed cs\u00facsoss\u00e1g\u00e1n akarsz v\u00e1ltoztatni, akkor \u00e9desany\u00e1dat is le kell cser\u00e9lned\u201d\u00a0 \u2013 utalva ezzel a genetikai adotts\u00e1gok \u00e1ltal szabott korl\u00e1tainkra \u2013 \u201ede ezzel a gyakorlattal m\u00e9gis k\u00e9pes voltam fokozni a bicepszem cs\u00facsoss\u00e1g\u00e1t.\u201d<\/p>\n<p>Val\u00f3ban el\u00e9g hat\u00e9kony izol\u00e1ci\u00f3s gyakorlatr\u00f3l besz\u00e9l\u00fcnk, amely a bicepsz (musculus biceps brachii) hossz\u00fa \u00e9s r\u00f6vid fej\u00e9t is egyar\u00e1nt kem\u00e9nyen megdolgoztatja, a stabiliz\u00e1l\u00f3 izmok kikapcsol\u00e1s\u00e1val egy\u00fctt, \u00edgy m\u00e9g t\u00f6bb figyelmet\/energi\u00e1t tudsz sz\u00e1nni mag\u00e1ra a gyakorlat-v\u00e9grehajt\u00e1sra.<\/p>\n<p><strong>Gyakorlat bemutat\u00e1sa:<\/strong><\/p>\n<ul>\n<li>foglalj el egy d\u00f6nthet\u0151 padot, \u00e1ll\u00edtsd a t\u00e1ml\u00e1j\u00e1t kb. +45 fokosra<\/li>\n<li>kezedben egy franciar\u00faddal (csukl\u00f3\u00edz\u00fclet k\u00edm\u00e9l\u00e9se), helyezkedj el rajt \u00fagy, hogy az eg\u00e9sz fels\u0151testedet a pad t\u00e1massza meg<\/li>\n<li>v\u00e9gezz fegyelmezett karhajl\u00edt\u00e1sokat, a sz\u0171k \u00e9s sz\u00e9les fog\u00e1sokat sorozatonk\u00e9nt v\u00e1ltogatva<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/09\/2019-09-01-pok-scaled.jpg\" \/><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/09\/2019-09-01-pok2-scaled.jpg\" \/><\/p>\n<p><strong>Amire k\u00f6zben figyelned kell:<\/strong><\/p>\n<ul>\n<li>k\u00f6ny\u00f6keid maradjanak mindig a t\u00f6rzsed mellett, ne engedd, hogy oldalir\u00e1nyban elmozduljanak<\/li>\n<li>k\u00f6ny\u00f6keidet a mozdulatok k\u00f6zben sem el\u0151re, sem h\u00e1tra ir\u00e1nyban ne hagyd elmozdulni, a felkarod mindig mer\u0151leges legyen a talajra<\/li>\n<li>fejeddel ne \u201eb\u00f3logass\u201d a gyakorlat k\u00f6zben, sem lefele sem felfele ir\u00e1nyban ne mozduljon el. Fontos, hogy a nyaki gerinced v\u00e9gig a h\u00e1ti gerinced egyenes meghosszabb\u00edt\u00e1sa maradjon.<\/li>\n<li>Karhajl\u00edt\u00e1sn\u00e1l (koncentrikus szakaszban) kil\u00e9gz\u00e9s, karny\u00fajt\u00e1sn\u00e1l (excentrikus szakaszban) bel\u00e9gz\u00e9s k\u00f6vetend\u0151. Ezzel el\u0151seg\u00edtheted teljes\u00edtm\u00e9nyed min\u00e9l tov\u00e1bbi fenntart\u00e1s\u00e1t a gyakorlat v\u00e9gz\u00e9se k\u00f6zben.<\/li>\n<\/ul>\n<p>B\u00e1rmi k\u00e9rd\u00e9sed mer\u00fclt fel az olvasottak kapcs\u00e1n? Seg\u00edts\u00e9g kell a gyakorlat v\u00e9grahajt\u00e1sa sor\u00e1n? T\u00f6bbet szeretn\u00e9l kihozni magadb\u00f3l hasonl\u00f3 gyakorlatok megismer\u00e9s\u00e9vel?<\/p>\n<p>Keress bizalommal el\u00e9rhet\u0151s\u00e9geim b\u00e1rmelyik\u00e9n, seg\u00edtek kit\u0171zni \u00e9s egy\u00fctt megval\u00f3s\u00edtani a c\u00e9ljaidat!<\/p>\n<p>Farkas Martin<br \/>\nszem\u00e9lyi edz\u0151<br \/>\nSPEEDFIT<br \/>\n+3670 381 1425<br \/>\ndj.marek92@gmail.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ak\u00e1rmennyire bosszankodsz, amikor egyik-m\u00e1sik edz\u00e9s nem hozza meg a v\u00e1rt eredm\u00e9nyt, \u00fagy \u00e9rzed, hi\u00e1ba pr\u00f3b\u00e1lkozol, nem tapasztalsz l\u00e1tv\u00e1nyos n\u00f6veked\u00e9st, meg kell nyugtatnunk, hogy nem vagy egyed\u00fcl.<\/p>\n","protected":false},"author":2,"featured_media":12780,"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>Dobd fel a r\u00e9gi karhajl\u00edt\u00e1sokat egy kis csavarral! &#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\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dobd fel a r\u00e9gi karhajl\u00edt\u00e1sokat egy kis csavarral! &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e1rmennyire bosszankodsz, amikor egyik-m\u00e1sik edz\u00e9s nem hozza meg a v\u00e1rt eredm\u00e9nyt, \u00fagy \u00e9rzed, hi\u00e1ba pr\u00f3b\u00e1lkozol, nem tapasztalsz l\u00e1tv\u00e1nyos n\u00f6veked\u00e9st, meg kell nyugtatnunk, hogy nem vagy egyed\u00fcl.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/\" \/>\n<meta property=\"og:site_name\" content=\"SPEEDFIT\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/speedfithu\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-06T12:13:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-07-27T20:06:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2019\/09\/2019-09-01-pok2-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2159\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SPEED FIT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szerz\u0151:\" \/>\n\t<meta name=\"twitter:data1\" content=\"SPEED FIT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Becs\u00fclt olvas\u00e1si id\u0151\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 perc\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.speed-fit.hu\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/\",\"url\":\"https:\/\/www.speed-fit.hu\/dobd-fel-a-regi-karhajlitasokat-egy-kis-csavarral\/\",\"name\":\"Dobd fel a r\u00e9gi karhajl\u00edt\u00e1sokat egy kis csavarral! 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