{"id":10342,"date":"2019-12-16T19:18:11","date_gmt":"2019-12-16T19:18:11","guid":{"rendered":"http:\/\/www.speed-fit.hu\/egy-elhanyagolt-izomcsoport\/"},"modified":"2019-12-16T19:18:11","modified_gmt":"2019-12-16T19:18:11","slug":"egy-elhanyagolt-izomcsoport","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/egy-elhanyagolt-izomcsoport\/","title":{"rendered":"Egy elhanyagolt izomcsoport"},"content":{"rendered":"<p style=&quot;text-align: justify;&quot;>A titokra f&eacute;ny der&uuml;lt, legink&aacute;bb a stressz a t&uacute;ls&uacute;ly a terhess&eacute;g, h&uuml;velyi sz&uuml;l&eacute;s a hirtelen nagy meger\u0151ltet&eacute;s a kiv&aacute;lt&oacute; okai a medencefen&eacute;k izomzat (g&aacute;tizomzat) panaszainak.<\/p>\n<p style=&quot;text-align: justify;&quot;>A <strong>medencefen&eacute;k izomzata<\/strong>, a felsz&iacute;nes &eacute;s m&eacute;ly g&aacute;tizomzat a medenc&eacute;t alulr&oacute;l z&aacute;rja le. Funkci&oacute;juk a sz&eacute;klet &eacute;s vizelet &uuml;r&iacute;t&eacute;s&eacute;nek lehet\u0151v&eacute; t&eacute;tele. F&uuml;gg\u0151leges testhelyzetben folyamatosan a gravit&aacute;ci&oacute; ellen dolgozva hely&eacute;n tartja a has&uuml;regi szerveket &eacute;s r&eacute;szt vesznek a szexu&aacute;lis &eacute;letben. <strong>Erej&eacute;nek<\/strong> &eacute;s <strong>&eacute;ps&eacute;g&eacute;nek<\/strong> <strong>fontoss&aacute;g&aacute;t<\/strong> nem lehet el&eacute;gg&eacute; kihangs&uacute;lyozni ez&eacute;rt a karbantart&aacute;suk rendk&iacute;v&uuml;l fontos.<\/p>\n<p style=&quot;text-align: justify;&quot;>Kr&oacute;nikus stressz a medencefen&eacute;k izomzat&aacute;t &ndash; amely r&ouml;gz&iacute;ti a h&uacute;gyh&oacute;lyagot, a beleket &eacute;s n\u0151kben a &nbsp;m&eacute;het &ndash; &ouml;sszeszor&iacute;tja. Id\u0151vel, a t&uacute;ls&aacute;gosan megr&ouml;vid&uuml;lt z&aacute;r&oacute; izomzat elgyeng&uuml;l, amely inkontinenci&aacute;hoz (akaratt&oacute;l f&uuml;ggetlen vizeletveszt&eacute;s) vezethet, valamint f&aacute;jdalmat &eacute;s k&eacute;nyelmetlens&eacute;get okozhat edz&eacute;s, vizel&eacute;s &eacute;s nemi k&ouml;z&ouml;s&uuml;l&eacute;s alatt.<\/p>\n<p style=&quot;text-align: justify;&quot;>A fizikai diszfunkci&oacute; t&uuml;netei sz&eacute;gyen&eacute;rzettel t&aacute;rsulhatnak, ami tov&aacute;bbi stresszt id&eacute;zhet el\u0151, mely m&eacute;g s&uacute;lyosb&iacute;tani tudja a probl&eacute;m&aacute;t.<\/p>\n<p style=&quot;text-align: justify;&quot;>Azonban a &nbsp;t&uuml;neteket enyh&iacute;teni tudjuk egy naponta elv&eacute;gzett gyakorlat sorozattal mely erre a ter&uuml;letre koncentr&aacute;l: diafragmatikus l&eacute;gz&eacute;ssel, farizomzat &eacute;s hasizom gyakorlatokkal. S&uacute;lyos t&uuml;netek kezel&eacute;s&eacute;vel azonban orvoshoz kell fordulnunk.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>A Gyakorlatsor:<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>V&eacute;gezd el az al&aacute;bbi gyakorlatsort 3-5 alkalommal hetente. Hajtsd v&eacute;gre az &ouml;sszes ism&eacute;tl&eacute;st miel\u0151tt tov&aacute;bb menn&eacute;l a k&ouml;vetkez\u0151 gyakorlatra majd pihenj 1 percet. Ism&eacute;teld &ouml;sszesen 3 k&ouml;rben.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong><em>Diafragmatikus l&eacute;gz&eacute;s hanyatt fekve:<\/em><\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><img src=&quot;\/useruploads\/images\/post\/2019-12-16-elhanyagolt_1.png&quot; style=&quot;width: 100%;&quot; \/><\/p>\n<ul style=&quot;text-align: justify;&quot;>\n<li>Fek&uuml;dj a h&aacute;tadra egyenes testtel, egy p&aacute;rn&aacute;t berakhatsz a t&eacute;rdhajlatod al&aacute;, hogy k&eacute;nyelmesebb legyen.<\/li>\n<li>Egyik kezed helyezd a mellkasod fels\u0151 fel&eacute;re a m&aacute;sikat pedig a bord&aacute;id al&aacute;<\/li>\n<li>L&eacute;legezz be lassan az orrodon kereszt&uuml;l &uacute;gy a hasad megemelje a lent l&eacute;v\u0151 kezedet. A fels\u0151 kezed, amelyik a mellkasodon nyugszik nem szabad, hogy megemelkedjen.<\/li>\n<li>Finoman h&uacute;zd befel&eacute; a hasadat mik&ouml;zben kil&eacute;legzel a sz&aacute;don. A mellkasod itt sem emelkedhet meg.<\/li>\n<li>L&eacute;legezz lassan &uuml;temesen egy temp&oacute;ban 1 percen kereszt&uuml;l<\/li>\n<\/ul>\n<p style=&quot;text-align: justify;&quot;><strong><em>Saj&aacute;t tests&uacute;lyos cs&iacute;p\u0151 fesz&iacute;t&eacute;s:<\/em><\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><img src=&quot;\/useruploads\/images\/post\/2019-12-16-elhanyagolt_2.png&quot; style=&quot;width: 100%;&quot; \/><\/p>\n<ul style=&quot;text-align: justify;&quot;>\n<li>Fek&uuml;dj &nbsp;hanyatt a talajra hajl&iacute;tsd be a t&eacute;rdeidet, talpaidat helyezd a talajra cs&iacute;p\u0151 sz&eacute;less&eacute;gben<\/li>\n<li>Fesz&iacute;tsd meg a farizmokat &eacute;s a bordakosarad h&uacute;zd lefel&eacute; a talaj fel&eacute; a hasizmaid seg&iacute;ts&eacute;g&eacute;vel<\/li>\n<li>L&eacute;legezz be ,majd a talpad k&ouml;zep&eacute;n kereszt&uuml;l nyom&aacute;st kifejtve a talajra, emeld fel a medenc&eacute;det eg&eacute;szen addig, m&iacute;g a v&aacute;llad, cs&iacute;p\u0151d &eacute;s a t&eacute;rded egy vonalba ker&uuml;lnek<\/li>\n<li>F&uacute;jd ki a leveg\u0151t &eacute;s engedd vissza a cs&iacute;p\u0151det sz&eacute;pen lassan.<\/li>\n<li>Ism&eacute;teld meg legal&aacute;bb 10-szer<\/li>\n<\/ul>\n<p style=&quot;text-align: justify;&quot;><strong><em>T&eacute;rd elemel&eacute;s:<\/em><\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><img src=&quot;\/useruploads\/images\/post\/2019-12-16-elhanyagolt_3.png&quot; style=&quot;width: 100%;&quot; \/><\/p>\n<ul style=&quot;text-align: justify;&quot;>\n<li>T&eacute;rdel\u0151t&aacute;maszban helyezkedj el a f&ouml;ld&ouml;n. T&eacute;rdeiddel k&ouml;zvetlen&uuml;l a cs&iacute;p\u0151d alatt tenyereddel pedig a v&aacute;llaid alatt t&aacute;maszkodj.<\/li>\n<li>L&eacute;legezz be. Kil&eacute;legz&eacute;s k&ouml;zben a k&ouml;ld&ouml;k&ouml;det a gerincoszlopod fel&eacute; h&uacute;zd be, amennyire csak tudod, h&aacute;tadat dombor&iacute;tsd (cicap&oacute;z) &eacute;s t&eacute;rdeidet egyszerre emeld el a f&ouml;ldr\u0151l 5 centire.<\/li>\n<li>Tartsd magad ebben a helyzetben 5 m&aacute;sodpercig miel\u0151tt visszaengedn&eacute;d a t&eacute;rdeidet a f&ouml;ldre<\/li>\n<li>3-szor ism&eacute;teld meg<\/li>\n<\/ul>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>J&oacute; gyakorl&aacute;st &eacute;s eg&eacute;szs&eacute;get k&iacute;v&aacute;nok! K&eacute;rd&eacute;s eset&eacute;n keressetek b&aacute;tran!<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;>Gallai D&aacute;vid<\/p>\n<p style=&quot;text-align: justify;&quot;>Szem&eacute;lyi Edz\u0151<\/p>\n<p style=&quot;text-align: justify;&quot;>Forr&aacute;s: experiencelife.com<\/p>\n<\/p>\n<p>Forr&aacute;s: experiencelife.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 gyakorlat a medencefen\u00e9k izmainak er\u0151s\u00edt\u00e9s\u00e9re \u00e9s funkci\u00f3j\u00e1nak jav\u00edt\u00e1s\u00e1ra h\u00f6lgyeknek \u00e9s uraknak egyar\u00e1nt!<\/p>\n","protected":false},"author":2,"featured_media":6109,"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>Egy elhanyagolt izomcsoport &#8211; 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