{"id":12943,"date":"2020-08-10T15:38:50","date_gmt":"2020-08-10T15:38:50","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=12943"},"modified":"2020-08-24T21:49:50","modified_gmt":"2020-08-24T21:49:50","slug":"5-tipikus-hiba-amit-kerulj-el-karedzeseid-soran","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/5-tipikus-hiba-amit-kerulj-el-karedzeseid-soran\/","title":{"rendered":"5 tipikus hiba, amit ker\u00fclj el karedz\u00e9seid sor\u00e1n!"},"content":{"rendered":"

Mindent beleadsz, hogy er\u0151s karjaid legyenek, de az edz\u00e9seid nem olyan hat\u00e9konyak, mint v\u00e1rtad? Az ebben a cikkben le\u00edrt 5 hib\u00e1b\u00f3l legal\u00e1bb egyet majdnem mindenki elk\u00f6vet. Olvass figyelmesen, l\u00e9gy hat\u00e9kony!<\/p>\n

Hetek \u00f3ta edzed a karod – emelgeted a s\u00falyokat, j\u00f3g\u00e1zol, de semmi sem t\u00f6rt\u00e9nik? Ez frusztr\u00e1l\u00f3, de ne dobd be azonnal a t\u00f6r\u00fclk\u00f6z\u0151t, mivel ez a cikk seg\u00edthet abban, hogy megv\u00e1ltoztasd a k\u00f6vetkez\u0151 edz\u00e9seid jelent\u0151s\u00e9g\u00e9t. A helyzet az, hogy majdnem minden sportol\u00f3 elk\u00f6vet n\u00e9h\u00e1ny apr\u00f3 hib\u00e1t a karedz\u00e9sek sor\u00e1n, amelyek a v\u00e1rt eredm\u00e9nyt reduk\u00e1lhatj\u00e1k. A 5 leggyakoribb hiba valamelyike becs\u00faszott az edz\u00e9seidbe? Azonnal fel kell sz\u00e1molnod, hogy a j\u00f6v\u0151ben a j\u00f3l meg\u00e9rdemelt t\u00f3nusos karjaidat \u00fcnnepelhesd.<\/p>\n

Mutatjuk melyek lehetnek ezek:<\/p>\n

    \n
  1. T\u00fal egyoldal\u00fa gyakorlatok<\/strong><\/li>\n<\/ol>\n

    N\u00e9zz\u00fcnk szembe a t\u00e9nyekkel: ak\u00e1r 100 ism\u00e9tl\u00e9snyi tricepsz gyakorlatot is v\u00e9gezhetsz, \u00e1m ett\u0151l nem fogsz megszabadulni a n\u00e9pszer\u0171tlen „hull\u00e1mz\u00f3 kart\u00f3l”. Heidi Powell – az Extreme Weight Loss amerikai telev\u00edzi\u00f3s m\u0171sor h\u00e1zigazd\u00e1ja – tudja, mi\u00e9rt van ez \u00edgy: „Sem a s\u00faly, sem a sz\u00e1mtalan ism\u00e9tl\u00e9s nem seg\u00edt az \u201einteget\u0151 izmok\u201d ellen”. „\u00cdgy csak meger\u0151s\u00edted\/megvastag\u00edtod az izomzatod, de ezen a ponton nem harcolsz a zs\u00edrral, ami elfedi!” – mondja Powell.<\/p>\n<\/div>

    <\/span><\/div>
      \n
    1. A t\u00falterhel\u00e9s k\u00f6nnyen kontraprodukt\u00edv lehet<\/strong><\/li>\n<\/ol>\n

      Mindig beleadsz mindent, \u00e9s n\u00e9ha m\u00e9g t\u00f6bbet is? Lauren Williams edz\u0151 \u00f3vva int att\u00f3l, hogy az edz\u00e9s sor\u00e1n nehogy t\u00falterheld magad. „A t\u00fal er\u0151teljes gyakorlatok megakad\u00e1lyozz\u00e1k a mozg\u00e1s megfelel\u0151 v\u00e9grehajt\u00e1s\u00e1t”. Vegy\u00fck p\u00e9ld\u00e1ul a fekv\u0151t\u00e1maszt: Ha nem tudod teljes m\u00e9rt\u00e9kben v\u00e9grehajtani – a mellkasod a talajra ereszteni \u00e9s onnan felnyomni, k\u00f6zben a tested egyenesen tartani – pr\u00f3b\u00e1lj ki egy egyszer\u0171bb v\u00e1ltozatot, p\u00e9ld\u00e1ul a n\u0151i fekv\u0151t\u00e1maszt (mikor ek\u00f6zben a t\u00e9rdeiden t\u00e1maszkodsz). „\u00dcgyelj r\u00e1, hogy minden ism\u00e9tl\u00e9st v\u00e9gig \u00e9s szab\u00e1lyosan hajts v\u00e9gre, \u00edgy gyorsabban javul az izomt\u00f3nusod \u00e9s az er\u0151d. \u00cdgy van ez, a kar edz\u00e9s\u00e9n\u00e9l is.” – mondja Williams.<\/p>\n

        \n
      1. Csak a fels\u0151test edz\u00e9s\u00e9vel nem sok j\u00e1r egy\u00fctt<\/strong><\/li>\n<\/ol>\n

        „A teljes test edz\u00e9s\u00e9vel id\u0151t sp\u00f3rolhatsz, \u00a0gyorsabb eredm\u00e9nyeket hoz” – mondja Jillian Michaels, szem\u00e9lyi edz\u0151 \u00e9s a FitFusion alap\u00edt\u00f3ja. „A kombin\u00e1lt gyakorlatok (\u00f6sszetett gyakorlatok) t\u00f6bb kal\u00f3ri\u00e1t \u00e9getnek \u00e9s hat\u00e9konyabb\u00e1 teszik az edz\u00e9st” – mondja. A zs\u00edr\u00e9get\u00e9s sz\u00fcks\u00e9ges a zs\u00edrrakt\u00e1raid lebont\u00e1s\u00e1hoz, m\u00e9g a karjaidon is! A karok zs\u00edrp\u00e1rn\u00e1inak kezel\u00e9s\u00e9re olyan gyakorlatokat javaslunk, mint a fekv\u0151t\u00e1masz, a tol\u00f3dzkod\u00e1s \u00e9s az (egykezes) evez\u00e9s. Ezek a gyakorlatok sokkal hat\u00e9konyabbak, mint azok, amelyek csak a test egy r\u00e9sz\u00e9re \u00f6sszpontos\u00edtanak.<\/p>\n

          \n
        1. A t\u00fal k\u00f6nny\u0171 s\u00falyok<\/strong><\/li>\n<\/ol>\n

          V\u00e9ge a napoknak, amikor k\u00f6nny\u0171 s\u00falyokkal edzett\u00e9l, mert nem akart\u00e1l t\u00fal izmos lenni. „Ha izmos \u00e9s defini\u00e1lt karokat akarsz, akkor felt\u00e9tlen\u00fcl nagyobb s\u00falyokkal kell edzened” – mondja Holly Rilinger, a Flywheel \u00e9s a Nike edz\u0151je. „Ha k\u00f6nnyed\u00e9n meg tudod ism\u00e9telni a gyakorlatot 20-szor an\u00e9lk\u00fcl, hogy t\u00e9nylegesen kif\u00e1rasztan\u00e1d magad, akkor a s\u00falyok felt\u00e9tlen\u00fcl t\u00fal k\u00f6nny\u0171ek.” Fokozd a hat\u00e1st, v\u00e1lts nagyobb s\u00falyokra \u00e9s 8-12 ism\u00e9tl\u00e9ssz\u00e1mokra!<\/p>\n

            \n
          1. A helytelen testtart\u00e1s<\/strong><\/li>\n<\/ol>\n

            Ellen\u0151rizd a t\u00fck\u00f6rk\u00e9pedet – a v\u00e1llad el\u0151reesik, vagy fel van h\u00fazva a f\u00fcledhez? Egyik sem ide\u00e1lis. Ennek lek\u00fczd\u00e9se \u00e9rdek\u00e9ben bizony gyakran t\u00fck\u00f6rbe kell n\u00e9zned, hogy megbizonyosodj arr\u00f3l, hogy a mellkasod \u00e9s a v\u00e1llaid nyitott poz\u00edci\u00f3ban vannak. Ilyenkor mindig nyomd lefel\u00e9 a v\u00e1llaid, \u00e9s h\u00fazd h\u00e1tra \u0151ket. Ennek elker\u00fclhetetlen jelent\u0151s\u00e9ge lehet, a feladatok kivitelez\u00e9s\u00e9ben \u00e9s azok hat\u00e9konys\u00e1g\u00e1ban!<\/p>\n

            \u00d6sszegz\u00e9sk\u00e9nt: A karok edz\u00e9se nem mer\u00fcl ki csak a s\u00falyz\u00f3k emelget\u00e9s\u00e9ben, hanem a r\u00e9szletek is rendk\u00edv\u00fcl fontosak. Ha elker\u00fcl\u00f6d legal\u00e1bb ezeket a hib\u00e1kat \u00e9s k\u00f6veted a tippeket, hamarosan el\u00e9red a c\u00e9lodat, biztosak vagyunk benne.<\/p>\n

            \u00c1m ha k\u00e9rd\u00e9sed lenne, bizonytalan vagy, keresd bizalommal edz\u0151inket tan\u00e1csok\u00e9rt, edz\u00e9sek\u00e9rt, tippek\u00e9rt. Szak\u00e9rt\u0151 seg\u00edts\u00e9ggel m\u00e9g az itt nem eml\u00edtett hib\u00e1k is kik\u00fcsz\u00f6b\u00f6lhet\u0151k, reduk\u00e1lva a c\u00e9lodig vezet\u0151 utat!<\/p>\n

            J\u00f3 edz\u00e9st k\u00edv\u00e1nunk!<\/p>\n

            SPEEDFIT \u2013 Fitnesz Mindenkinek!<\/p>\n<\/div>

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

            Mindent beleadsz, hogy er\u0151s karjaid legyenek, de az edz\u00e9seid nem olyan hat\u00e9konyak, mint v\u00e1rtad? Az ebben a cikkben le\u00edrt 5 hib\u00e1b\u00f3l legal\u00e1bb egyet majdnem mindenki elk\u00f6vet. Olvass figyelmesen, l\u00e9gy hat\u00e9kony!<\/p>\n","protected":false},"author":1,"featured_media":12944,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"acf":[],"yoast_head":"\n5 tipikus hiba, amit ker\u00fclj el karedz\u00e9seid sor\u00e1n! – 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\/5-tipikus-hiba-amit-kerulj-el-karedzeseid-soran\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 tipikus hiba, amit ker\u00fclj el karedz\u00e9seid sor\u00e1n! – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Mindent beleadsz, hogy er\u0151s karjaid legyenek, de az edz\u00e9seid nem olyan hat\u00e9konyak, mint v\u00e1rtad? 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