{"id":10352,"date":"2020-02-17T17:50:33","date_gmt":"2020-02-17T17:50:33","guid":{"rendered":"http:\/\/www.speed-fit.hu\/hogyan-segit-a-legzes-edzes-kozben\/"},"modified":"2021-01-18T19:33:57","modified_gmt":"2021-01-18T18:33:57","slug":"hogyan-segit-a-legzes-edzes-kozben","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/hogyan-segit-a-legzes-edzes-kozben\/","title":{"rendered":"Hogyan seg\u00edt a l\u00e9gz\u00e9s, edz\u00e9s k\u00f6zben?"},"content":{"rendered":"<p><strong>A helyes l\u00e9gz\u00e9s seg\u00edti a teljes\u00edtm\u00e9ny n\u00f6veked\u00e9s\u00e9t<\/strong>, megfelel\u0151 mennyis\u00e9g\u0171 oxig\u00e9nnel l\u00e1tja el a szervezetet. Edz\u00e9smunka hat\u00e1s\u00e1ra ugyanis n\u0151 a szervezet\u00fcnk oxig\u00e9n sz\u00fcks\u00e9glete. Amikor mozgunk, n\u0151 a l\u00e9legzetv\u00e9telek sz\u00e1ma, m\u00e9lyebbek lesznek ezek a l\u00e9gv\u00e9telek \u00edgy sokkal nagyobb mennyis\u00e9g\u0171 leveg\u0151 ker\u00fcl a t\u00fcd\u0151nkbe egy-egy bel\u00e9legz\u00e9sre.<\/p>\n<p>\u00c1ltal\u00e1noss\u00e1gban elmondhatjuk, hogy a <strong>mozg\u00e1s passz\u00edv szakasz\u00e1ban l\u00e9legz\u00fcnk be, akt\u00edv szakasz\u00e1ban (er\u0151kifejt\u00e9skor) l\u00e9legz\u00fcnk ki.<\/strong> A leveg\u0151 kif\u00faj\u00e1s\u00e1val, sokkal er\u0151teljesebb izom \u00f6sszeh\u00faz\u00f3d\u00e1s \u00e9rhet\u0151 el. A maxim\u00e1lis s\u00falyokn\u00e1l v\u00e9gezz\u00fcnk m\u00e9ly bel\u00e9gz\u00e9st, tartsuk benn, majd a gyakorlat legkritikusabb pontj\u00e1n\u00e1l pr\u00e9selj\u00fck ki a leveg\u0151t hat\u00e1rozott, m\u00e9ly hasi l\u00e9gz\u00e9ssel.<\/p>\n<p><strong>Mi\u00e9rt j\u00f3 a hasi l\u00e9gz\u00e9s?<\/strong><\/p>\n<p>\u00c1ltal\u00e1ban megfigyelhet\u0151, hogy a l\u00e9gz\u00e9sn\u00e9l csak a mellkas emelkedik. A hasi l\u00e9gz\u00e9sn\u00e9l ezzel szemben emelkedik a mellkas, a has, a bord\u00e1k t\u00e1volodnak egym\u00e1st\u00f3l, t\u00e1gul a t\u00fcd\u0151, \u00edgy ad helyet a be\u00e1raml\u00f3 leveg\u0151nek.<\/p>\n<p><strong>A hasi l\u00e9gz\u00e9s edz\u00e9s sor\u00e1n \u00e9s a mindennapokban is rendk\u00edv\u00fcl fontos, hiszen nem csak az \u00e1ll\u00f3k\u00e9pess\u00e9get fejleszti, hanem cs\u00f6kkenti a v\u00e9rnyom\u00e1st \u00e9s a stresszt.<\/strong><\/p>\n<p>Amellett, hogy maximaliz\u00e1lni tudod a leveg\u0151 be\u00e1raml\u00e1s\u00e1t ezzel a l\u00e9gz\u00e9ssel, a szervezetednek olyan jeleket k\u00fcldesz, melyek azt k\u00f6zvet\u00edtik, hogy \u201cnyugalom, minden rendben van, nem fenyeget vesz\u00e9ly\u201d.<\/p>\n<p><strong>Mi a probl\u00e9ma a mellkasi l\u00e9gz\u00e9ssel?<\/strong><\/p>\n<p>Az els\u0151 probl\u00e9ma, hogy szapora, fel\u00fcletes l\u00e9gz\u00e9st tesz lehet\u0151v\u00e9, mely aktiv\u00e1lni fogja, a \u00a0szimpatikus idegrendszert. A szervezeted azt a jelz\u00e9st fogja kapni, hogy valami nincs rendben, mert fel\u00fcletes, gyors a l\u00e9gz\u00e9s.<\/p>\n<p><strong>Egy kem\u00e9ny edz\u00e9s k\u00f6zben nem olyan nagy probl\u00e9ma, ha a szervezetet stressz hat\u00e1s \u00e9ri<\/strong>, igaz\u00e1b\u00f3l \u00e9pp ez\u00e9rt v\u00e9gezz\u00fck ezeket az edz\u00e9seket. Pont arra van sz\u00fcks\u00e9g, hogy emelkedjen az adrenalin \u00e9s a pulzussz\u00e1m, n\u00f6vekedjen a kortizol szint \u00e9s jelent\u0151sen beinduljon az izmokba t\u00f6rt\u00e9n\u0151 v\u00e9r\u00e1raml\u00e1s.<\/p>\n<p><strong>Viszont egy laza hossz\u00fa fut\u00e1s alkalm\u00e1val vagy a h\u00e9tk\u00f6znapi \u00e9let sor\u00e1n ez a m\u00e9rt\u00e9k\u0171 stressz v\u00e1lasz nem sz\u00fcks\u00e9ges.<\/strong> A h\u00e9tk\u00f6znapjaink sor\u00e1n kifejezetten \u00e1rtalmas, ha folyamatosan a szimpatikus idegrendszer domin\u00e1l.<\/p>\n<p>Amennyiben \u00fcld\u00f6g\u00e9lsz az \u00edr\u00f3asztalod m\u00f6g\u00f6tt \u00e9s fel\u00fcletes, szapor\u00e1bb a l\u00e9gz\u00e9sed naponta 10-14 \u00f3r\u00e1n kereszt\u00fcl, akkor pontosan ez t\u00f6rt\u00e9nik. Emelkedik a kortizol szint a szervezetedben, \u00e9s csod\u00e1lkozol, hogy est\u00e9nk\u00e9nt mi\u00e9rt nem tudsz elaludni.<\/p>\n<p>Ha k\u00e9pes vagy tudatosan ir\u00e1ny\u00edtani a l\u00e9gz\u00e9sed, akkor ez seg\u00edt a test nagyobb fok\u00fa kontroll\u00e1l\u00e1s\u00e1ban \u00e9s visszahat az elm\u00e9dre is, mely nyugodtabb lesz a megfelel\u0151 l\u00e9gz\u00e9s kialak\u00edt\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en.<\/p>\n<p><strong>Hasi l\u00e9gz\u00e9s gyakorl\u00e1sa nyugalmi helyzetben: <\/strong><\/p>\n<p>Fek\u00fcdj le a f\u00f6ldre, h\u00fazd fel a t\u00e9rdeidet, hogy a talpad teljes fel\u00fclet\u00e9vel \u00e9rintkezzen a talajjal. Tedd az egyik kezed a hasadra, a m\u00e1sikat a mellkasodra. <strong>Vegy\u00e9l egy m\u00e9ly l\u00e9legzetet, de \u00fagy, hogy a leveg\u0151 a hasadba \u00e1ramoljon.<\/strong> Tartsd bent, 2 m\u00e1sodpercig majd f\u00fajd ki. \u00dcgyelj r\u00e1, hogy bel\u00e9gz\u00e9s k\u00f6zben a mellkasod ne emelkedjen, csak a hasad.<\/p>\n<p><img decoding=\"async\" class=\"\" src=\"\/useruploads\/images\/post\/2020-02-17-hogyan_segit_a_legzes-2.jpg\" width=\"800\" height=\"515\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>SPEEDFIT &#8211; Fitnesz Mindenkinek!<\/p>\n<p>Horv\u00e1thn\u00e9 Anita<\/p>\n<p>sportedz\u0151<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sokan nem is gondoln\u00e1k, hogy a l\u00e9gz\u00e9snek milyen fontos szerepe van az edz\u00e9s sor\u00e1n.<\/p>\n","protected":false},"author":2,"featured_media":6130,"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>Hogyan seg\u00edt a l\u00e9gz\u00e9s, edz\u00e9s k\u00f6zben? &#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\/hogyan-segit-a-legzes-edzes-kozben\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan seg\u00edt a l\u00e9gz\u00e9s, edz\u00e9s k\u00f6zben? &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Sokan nem is gondoln\u00e1k, hogy a l\u00e9gz\u00e9snek milyen fontos szerepe van az edz\u00e9s sor\u00e1n.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/hogyan-segit-a-legzes-edzes-kozben\/\" \/>\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=\"2020-02-17T17:50:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-18T18:33:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2020\/07\/2020-02-17-hogyan_segit_a_legzes-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1622\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\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\/hogyan-segit-a-legzes-edzes-kozben\/\",\"url\":\"https:\/\/www.speed-fit.hu\/hogyan-segit-a-legzes-edzes-kozben\/\",\"name\":\"Hogyan seg\u00edt a l\u00e9gz\u00e9s, edz\u00e9s k\u00f6zben? 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