{"id":10360,"date":"2020-05-18T18:01:31","date_gmt":"2020-05-18T18:01:31","guid":{"rendered":"http:\/\/www.speed-fit.hu\/mire-figyeljunk-a-nyujtogyakorlatokat-megkezdese-elott\/"},"modified":"2020-05-18T18:01:31","modified_gmt":"2020-05-18T18:01:31","slug":"mire-figyeljunk-a-nyujtogyakorlatokat-megkezdese-elott","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/mire-figyeljunk-a-nyujtogyakorlatokat-megkezdese-elott\/","title":{"rendered":"Mire figyelj\u00fcnk a ny\u00fajt\u00f3gyakorlatokat megkezd\u00e9se el\u0151tt?"},"content":{"rendered":"<p style=&quot;text-align: justify;&quot;>A ny&uacute;jt&aacute;s id\u0151tartam&aacute;t &ndash; m&aacute;sodperceket-el\u0151sz&ouml;r sz&aacute;moljuk magunkban, majd amikor m&aacute;r r&aacute;&eacute;rezt&uuml;nk el&eacute;g, ha a fesz&uuml;l&eacute;s-&eacute;rz&eacute;s alapj&aacute;n v&eacute;gezz&uuml;k a stretchinget. <strong>A korrekt kiindul&oacute;helyzet, a pontos technikai kivitelez&eacute;s kiemelked\u0151 jelent\u0151s&eacute;g\u0171, mert &iacute;gy a ny&uacute;jt&aacute;s folyamata alatt biztosan azokra az izomcsoportokra hatunk, amit ny&uacute;jtani szeretn&eacute;nk.<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>A stretching hat&aacute;sai:<\/strong><\/p>\n<ul>\n<li>Rugalmasan tartja az izmokat, az inakat, &eacute;s a k&ouml;t\u0151sz&ouml;vetet<\/li>\n<li>Jav&iacute;tja a <strong>l&eacute;gz&eacute;stechnik&aacute;t<\/strong><\/li>\n<li>Sz&eacute;les&iacute;ti a <strong>mozg&aacute;sspektrumot<\/strong><\/li>\n<li>A stretching gyakorlatsor seg&iacute;t az &iacute;z&uuml;leti mozg&aacute;shat&aacute;r megtart&aacute;s&aacute;ban, illetve n&ouml;vel&eacute;sben<\/li>\n<li>Fejleszti &eacute;s <strong>t&ouml;k&eacute;letes&iacute;ti<\/strong> az izmok feletti kontrollt<\/li>\n<li>A rugalmas izomzat jobban terhelhet\u0151, nagyobb er\u0151kifejt&eacute;sre k&eacute;pes<\/li>\n<li>Seg&iacute;t meg\u0151rizni a helyes <strong>testtart&aacute;st<\/strong>, illetve jav&iacute;t a helytelen tart&aacute;smint&aacute;n<\/li>\n<li><strong>V&eacute;d<\/strong> a h&uacute;z&oacute;d&aacute;sokt&oacute;l, szakad&aacute;sokt&oacute;l, s&eacute;r&uuml;l&eacute;sekt\u0151l<\/li>\n<li>A stretching ellaz&iacute;tja &eacute;s <strong>regener&aacute;lja<\/strong> a testet<\/li>\n<li>Egyoldal&uacute; vagy hi&aacute;nyos terhel&eacute;sn&eacute;l kiegyenl&iacute;t\u0151 hat&aacute;s&uacute;<\/li>\n<li>Megel\u0151zi az id\u0151skori degenerat&iacute;v funkci&oacute;veszt&eacute;st<\/li>\n<li><strong>Kedvez\u0151 pszichikai hat&aacute;st v&aacute;lt ki,<\/strong> a figyelmet az izomzat t&oacute;nus&aacute;nak cs&ouml;kkent&eacute;s&eacute;re, majd ny&uacute;jt&aacute;s&aacute;ra ir&aacute;ny&iacute;tja, &iacute;gy ennek k&ouml;vetkezt&eacute;ben cs&ouml;kken az egy&eacute;n bels\u0151 fesz&uuml;lts&eacute;ge, nyugtalans&aacute;g &eacute;rz&eacute;se, megtanul <strong>relax&aacute;lni<\/strong>. Egy&uuml;ttes alkalmaz&aacute;s&aacute;nak a jele, hogy a terhelt izom, izomcsoport gyorsabban tud ellazulni.<\/li>\n<\/ul>\n<p style=&quot;text-align: justify;&quot;><strong>A stretching &eacute;s a l&eacute;gz&eacute;s<\/strong><\/p>\n<ul>\n<li>A stretching mozg&aacute;sban tartja a <strong>mellkast<\/strong> &eacute;s rugalmass&aacute; teszi a <strong>l&eacute;gz\u0151<\/strong> <strong>mozg&aacute;sokat<\/strong>.<\/li>\n<li>Oldja a mellkas <strong>merevs&eacute;g&eacute;t<\/strong>, ez&aacute;ltal utat nyit a <strong>term&eacute;szetes<\/strong> l&eacute;gz&eacute;snek.<\/li>\n<li>A mellkasi l&eacute;gz&eacute;s sz&uuml;ks&eacute;ges felt&eacute;tele, hogy a v&aacute;ll&ouml;v &eacute;s a mellkas &iacute;z&uuml;letei szabadon mozoghassanak. A stretching a <strong>mellkas &eacute;s a v&aacute;ll&ouml;v ny&uacute;jt&oacute; gyakorlataival jav&iacute;tja, illetve megel\u0151zi ezen tart&aacute;shib&aacute;t.<\/strong><\/li>\n<li>A szapora l&eacute;gz&eacute;s a siets&eacute;g, a nyugtalans&aacute;g &eacute;s a kiegyens&uacute;lyozatlans&aacute;g csalhatatlan jele. &Iacute;gy <strong>nagyon fontos a helyes l&eacute;gz&eacute;stechnika elsaj&aacute;t&iacute;t&aacute;sa a stretching gyakorlatokn&aacute;l.<\/strong><\/li>\n<li>Nem csak a ny&uacute;jt&aacute;s hat a l&eacute;gz&eacute;sre, hanem a l&eacute;gz&eacute;s is pozit&iacute;van hat a ny&uacute;jt&aacute;sra. A m&eacute;ly bel&eacute;gz&eacute;s, de mindenekel\u0151tt a m&eacute;ly lass&uacute; kil&eacute;gz&eacute;s el\u0151seg&iacute;ti a test ellazul&aacute;s&aacute;t.<\/li>\n<\/ul>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>A stretching fajt&aacute;i<\/p>\n<p><\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><strong>Dinamikus stretching<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>Az izom <strong>akt&iacute;v<\/strong> &ouml;sszeh&uacute;z&oacute;d&aacute;s&aacute;t tartalmazza, amely az antagonista izom teljes megny&uacute;l&aacute;s&aacute;t k&ouml;veteli meg. A <strong>dinamikus<\/strong> stretching az a legnagyobb mozg&aacute;skiterjed&eacute;s, ami t&ouml;bb &iacute;z&uuml;letet &aacute;thidalva folyamatos mozg&aacute;s sor&aacute;n j&ouml;n l&eacute;tre.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>Statikus stetching<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>A leggyakrabban alkalmazott m&oacute;dszer. A <strong>statikus<\/strong> stretchingn&eacute;l az izmot maxim&aacute;lisan ny&uacute;jtott &aacute;llapotba vissz&uuml;k, ez&aacute;ltal el&eacute;rj&uuml;k a legnagyobb mozg&aacute;samplitud&oacute;t, mely ny&uacute;jt&aacute;ssal &eacute;s az <strong>antagonista<\/strong> <strong>izmok<\/strong> egyidej\u0171 ellaz&iacute;t&aacute;s&aacute;val l&eacute;trej&ouml;het. Az akt&iacute;van v&eacute;grehajtott ny&uacute;jt&aacute;sn&aacute;l lassan fokozatosan &eacute;rj&uuml;k el az izom megny&uacute;jtott helyzet&eacute;t. <strong>Tartsuk a fesz&iacute;t&eacute;st 10-60 mp-ig<\/strong>. A passz&iacute;v m&oacute;dszert alkalmazva egy t&aacute;rs seg&iacute;ts&eacute;g&eacute;vel &eacute;rj&uuml;k el a k&iacute;v&aacute;nt ny&uacute;jt&aacute;st. Fontos a j&oacute;l megv&aacute;lasztott kiindul&oacute;helyzet, de az izmok ered&eacute;s&eacute;nek-tapad&aacute;s&aacute;nak pontos ismerete elengedhetetlen.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>PNF (propriocept&iacute;v neuromuscul&aacute;ris facilit&aacute;ci&oacute;)<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>Az egyik legjobb hat&aacute;sfok&uacute; stretching m&oacute;dszer, <strong>&ouml;n&aacute;ll&oacute;an vagy partner seg&iacute;ts&eacute;g&eacute;vel v&eacute;gezhet\u0151<\/strong>. Az izmot el\u0151sz&ouml;r megny&uacute;jtjuk az elasztikus mozg&aacute;shat&aacute;rig, majd a bel&eacute;gz&eacute;st benntartva a megny&uacute;jtott izomnak kisfok&uacute; ellen&aacute;ll&aacute;st adva <strong>&ouml;sszeh&uacute;z&oacute;d&aacute;sra k&eacute;sztetj&uuml;k az izmot. <\/strong>Lass&uacute; kil&eacute;gz&eacute;s ut&aacute;n az izmot lassan tov&aacute;bbny&uacute;jtjuk. <strong>3-4-szer ism&eacute;telj&uuml;k.<\/p>\n<p><\/strong><strong>Mikor v&eacute;gezz&uuml;k a ny&uacute;jt&oacute;gyakorlatokat?<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>Napszakot tekintve: ide&aacute;lisabbak a d&eacute;lut&aacute;ni &oacute;r&aacute;k. B&aacute;rmikor, amikor &uacute;gy &eacute;rezz&uuml;k, sz&uuml;ks&eacute;g lenne r&aacute;,<strong> kifejezetten stresszhelyzetben<\/strong>. Hosszantart&oacute; statikus testhelyzetek ut&aacute;n (&aacute;ll&oacute;-, &uuml;l\u0151munka). Sporttev&eacute;kenys&eacute;g szempontj&aacute;b&oacute;l: fizikai aktivit&aacute;s ut&aacute;n pl. s&uacute;lyz&oacute;s edz&eacute;st k&ouml;vet\u0151en.<\/p>\n<p><strong>Ny&uacute;jt&oacute;gyakorlatok helyes elsaj&aacute;t&iacute;t&aacute;sa &eacute;rdek&eacute;ben keresd b&aacute;tran edz\u0151inket!<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>\n<p style=&quot;text-align: justify;&quot;>SPEEDFIT &#8211; Fitnesz Mindenkinek!&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;>S&uuml;le Szilvia<\/p>\n<p style=&quot;text-align: justify;&quot;>Szem&eacute;lyi edz\u0151 &eacute;s rehabilit&aacute;ci&oacute;s trainer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u00e9legezz\u00fcnk lassan, ritmusosan, term\u00e9szetes temp\u00f3ban. Amikor a ny\u00fajt\u00e1st elkezdt\u00fck, \u00e9s amikor a mozdulatot tov\u00e1bb vissz\u00fck, l\u00e9legezz\u00fcnk ki, valamint a megadott poz\u00edci\u00f3 alatt l\u00e9legezz\u00fcnk lassan, term\u00e9szetes m\u00f3don. Soha ne tartsuk vissza a l\u00e9legzetet a gyakorlatok v\u00e9gz\u00e9se k\u00f6zben.<\/p>\n","protected":false},"author":2,"featured_media":6146,"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>Mire figyelj\u00fcnk a ny\u00fajt\u00f3gyakorlatokat megkezd\u00e9se el\u0151tt? &#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\/mire-figyeljunk-a-nyujtogyakorlatokat-megkezdese-elott\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mire figyelj\u00fcnk a ny\u00fajt\u00f3gyakorlatokat megkezd\u00e9se el\u0151tt? &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"L\u00e9legezz\u00fcnk lassan, ritmusosan, term\u00e9szetes temp\u00f3ban. 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Amikor a ny\u00fajt\u00e1st elkezdt\u00fck, \u00e9s amikor a mozdulatot tov\u00e1bb vissz\u00fck, l\u00e9legezz\u00fcnk ki, valamint a megadott poz\u00edci\u00f3 alatt l\u00e9legezz\u00fcnk lassan, term\u00e9szetes m\u00f3don. 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