{"id":13936,"date":"2020-10-05T18:04:13","date_gmt":"2020-10-05T16:04:13","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=13936"},"modified":"2020-10-05T18:04:13","modified_gmt":"2020-10-05T16:04:13","slug":"igy-erositi-a-felhuzas-az-egesz-testedet","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/igy-erositi-a-felhuzas-az-egesz-testedet\/","title":{"rendered":"\u00cdgy er\u0151s\u00edti a felh\u00faz\u00e1s az eg\u00e9sz testedet!"},"content":{"rendered":"

Aligha van m\u00e1s gyakorlat, amely annyi izomcsoportodat h\u00edvja munk\u00e1ba, mint a felh\u00faz\u00e1s: a l\u00e1baidat, a farodat, a h\u00e1tad \u00e9s a fels\u0151testedet is kiv\u00e1l\u00f3an terheli. Meg tudod csin\u00e1lni helyesen kivitelezve?<\/p>\n

A felh\u00faz\u00e1s – m\u00e1s n\u00e9ven deadlift – igazi \u00e1tfog\u00f3 alapgyakorlat, a legt\u00f6bb izomcsoportot c\u00e9lozza meg egyetlen mozdulattal. A teljes testet ig\u00e9nybe vev\u0151 gyakorlat rendk\u00edv\u00fcl hat\u00e9kony, mivel er\u0151s\u00edti \u00e9s stabiliz\u00e1lja az eg\u00e9sz tested. Ez nemcsak feszes izmokat eredm\u00e9nyez, amelyek j\u00f3l mutatnak, hanem a viszonylag nagy ellen\u00e1ll\u00e1s felemel\u00e9se nagy seg\u00edts\u00e9get ny\u00fajt a h\u00e9tk\u00f6znapi feladataid elv\u00e9gz\u00e9se sor\u00e1n is. Emelj fel ak\u00e1r egy bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1t, vagy a gyerk\u0151c\u00f6det a nagy es\u0151ben\u2026<\/p>\n

Melyik izomcsoportokat edzem pontosan a felh\u00faz\u00e1sban?<\/strong><\/p>\n

K\u00fcl\u00f6n\u00f6sen a nagyobb izomcsoportokat, mint a comb, a nagy farizom, a gerincmerev\u00edt\u0151, az als\u00f3 h\u00e1tizmok (\u00edgy a Core izomzat), a v\u00e1llak, a nyak \u00e9s a karok ker\u00fclnek kih\u00edv\u00e1s el\u00e9. Ebb\u0151l kifoly\u00f3lag a felh\u00faz\u00e1s sor\u00e1n rengeteg kal\u00f3ri\u00e1t tudsz el\u00e9getni.<\/p>\n

Hogy n\u00e9z ki a helyes v\u00e9grehajt\u00e1sa?<\/strong><\/p>\n

N\u00e9h\u00e1ny fontos szempontot figyelembe kell venni a hat\u00e9kony edz\u00e9s \u00e9s a s\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9se \u00e9rdek\u00e9ben:<\/p>\n

A l\u00e1bak<\/strong> szil\u00e1rd, cs\u00edp\u0151 sz\u00e9less\u00e9g\u0171 terpeszben vannak, a tests\u00falyod a sarkaidon van. Fontos: Vegy\u00e9l fel er\u0151s cip\u0151t, lapos, szil\u00e1rd talppal! Ez sokban t\u00e1mogatja a munk\u00e1dat, mint a s\u00falyemel\u0151kn\u00e9l.<\/p>\n

    \n
  • A t\u00e9rdek<\/strong> csak kiss\u00e9 hajl\u00edtottak. Ne guggolj le, mert ezzel csak fokozn\u00e1d az instabilit\u00e1st \u00e9s n\u00f6veln\u00e9d a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t.<\/li>\n
  • A farizom<\/strong> sz\u00e9pen megfesz\u00edtve, a mozdulat v\u00e9g\u00e9n f\u0151leg, \u00edgy jobban terheled.<\/li>\n
  • A fels\u0151test <\/strong>j\u00f3l kih\u00fazva, egyenes (neutr\u00e1lis) gerinccel. Ebben a helyzetben d\u0151lj el\u0151re \u00e9s cs\u00edp\u0151det pedig told h\u00e1tra. H\u00e1tadat semmik\u00e9ppen ne engedd g\u00f6rb\u00fclni.<\/li>\n
  • A karok<\/strong> v\u00e1llsz\u00e9less\u00e9gben, teljesen \u00e1tfogj\u00e1k a s\u00falyz\u00f3t vagy rudat.<\/li>\n
  • A t\u00f6rzs<\/strong> folyamatosan feszes, ez fontos az eg\u00e9sz tested stabilit\u00e1s\u00e1hoz.<\/li>\n
  • A lapock\u00e1k <\/strong>szorosan h\u00e1trah\u00fazva a gerincedhez, hogy fesz\u00fclts\u00e9get k\u00e9pezzenek a h\u00e1tad fels\u0151 r\u00e9sz\u00e9n.<\/li>\n
  • \u00c1llj fel<\/strong> ny\u00fajtott karokkal \u00e9s egyenes h\u00e1ttal, j\u00f3l fesz\u00edtsd meg a farizmaidat.<\/li>\n
  • L\u00e1bsz\u00e1rak<\/strong>hoz min\u00e9l k\u00f6zelebb h\u00fazd fel a s\u00falyz\u00f3t vagy rudat.<\/li>\n
  • Egy m\u00e1sik fontos szempont:<\/strong> ism\u00e9teld gyakrabban egy partnerrel <\/strong>annak \u00e9rdek\u00e9ben, hogy sz\u00fcks\u00e9g eset\u00e9n korrig\u00e1lja testtart\u00e1sodat. A k\u00fcls\u0151 szem sokat sz\u00e1m\u00edt!<\/li>\n<\/ul>\n

    Mikor NE csin\u00e1ljak felh\u00faz\u00e1st?<\/strong><\/p>\n

    Ha als\u00f3 h\u00e1t- vagy cs\u00edp\u0151 probl\u00e9m\u00e1id, esetleg f\u00e1jdalmaid vannak, a legjobb, ha kihagyod a felh\u00faz\u00e1st az edz\u00e9stervedb\u0151l. K\u00fcl\u00f6n\u00f6sen a terhes n\u0151knek kell el\u0151zetesen besz\u00e9lni\u00fck orvosukkal \u00e9s tiszt\u00e1zniuk, hogy az ilyen fajta testmozg\u00e1s jelent-e kock\u00e1zatot a saj\u00e1t vagy a csecsem\u0151 eg\u00e9szs\u00e9g\u00e9re.<\/p>\n

    \"\"<\/p>\n

    Milyen felh\u00faz\u00e1s vari\u00e1ci\u00f3k vannak?<\/strong><\/p>\n

    \u00c9rdemes kipr\u00f3b\u00e1lni a k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3kat, mivel minden alkalommal m\u00e1s-m\u00e1s izomcsoportra fog koncentr\u00e1l\u00f3dni a mozg\u00e1s. Ez kih\u00edv\u00e1st jelent az izmaid sz\u00e1m\u00e1ra, \u00e9s serkenti a zs\u00edr\u00e9get\u00e9st.<\/p>\n

      \n
    • Sumo felh\u00faz\u00e1s: A l\u00e1bak k\u00e9tszer olyan sz\u00e9les terpeszben vannak, mint a v\u00e1llak \u00e9s a l\u00e1bfejek 45 fokos sz\u00f6gben kifel\u00e9 n\u00e9znek. Ez a v\u00e1ltozat els\u0151sorban a far- \u00e9s a comb izmait terheli.<\/li>\n
    • Merevl\u00e1bas felh\u00faz\u00e1s: A mozg\u00e1sok sorrendje megegyezik a norm\u00e1l felh\u00faz\u00e1ssal, csak ebben a vari\u00e1nsban tartsd ny\u00fajtva a l\u00e1baid (t\u00e9rdeid), \u00e9s \u00edgy engedd le a s\u00falyz\u00f3t, am\u00edg a fels\u0151tested v\u00edzszintesen nem \u00e1ll a talaj felett. Ez a gyakorlat els\u0151sorban a h\u00e1t- \u00e9s t\u00e9rdhajl\u00edt\u00f3 izmokat haszn\u00e1lja.<\/li>\n
    • Rom\u00e1n felh\u00faz\u00e1s: A rom\u00e1n felh\u00faz\u00e1sban a s\u00falyz\u00f3t szorosan engedd le a combod el\u00e9, \u00e9s egyenesen a fels\u0151testtel hajolj el\u0151re, am\u00edg a r\u00fad \u00e9ppen a t\u00e9rded alatt nem lesz. A t\u00e9rded is kiss\u00e9 kev\u00e9sb\u00e9 hajoljon, mint egy norm\u00e1l felh\u00faz\u00e1s sor\u00e1n.<\/li>\n
    • Egyl\u00e1bas felh\u00faz\u00e1s: Itt f\u00fcgg\u0151legesen \u00e1llva az egyik l\u00e1badra kell helyezned a tests\u00falyod, mik\u00f6zben a s\u00falyz\u00f3t a combod el\u00e9 engeded. Ahogy el\u0151re hajolsz az egyenes t\u00f6rzseddel, egyidej\u0171leg emeld fel (h\u00e1tra) a m\u00e1sik l\u00e1bad, am\u00edg a t\u00f6rzs \u00e9s a l\u00e1bak egyenes vonalba nem ker\u00fclnek. Ezzel a vari\u00e1nssal els\u0151sorban a der\u00e9kt\u00e1j \u00e9s a farizmok lesznek terhelve.<\/li>\n<\/ul>\n

      \u00d6sszegz\u00e9s\u00fcl:<\/strong> A felh\u00faz\u00e1s a leghat\u00e9konyabb l\u00e9p\u00e9s a teljes h\u00e1ts\u00f3 izoml\u00e1nc megedz\u00e9se sz\u00e1m\u00e1ra, de megfelel\u0151 technik\u00e1t \u00e9s koncentr\u00e1ci\u00f3t ig\u00e9nyel! Egy er\u0151s, t\u00e1j\u00e9kozott edz\u0151partner, vagy edz\u0151 hihetetlen\u00fcl nagy seg\u00edts\u00e9g tud lenni, aki k\u00f6zben korrig\u00e1lja a tart\u00e1shib\u00e1kat.<\/p>\n

      Tov\u00e1bbi k\u00e9rd\u00e9seid eset\u00e9n keresd b\u00e1tran szem\u00e9lyi edz\u0151inket, seg\u00edts\u00e9g\u00fckkel hamar elsaj\u00e1t\u00edthatod az \u00f6sszes, Neked el\u0151ny\u00f6s technik\u00e1t \u00e9s reduk\u00e1lhatod a fejl\u0151d\u00e9sed idej\u00e9t!<\/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":"

      Aligha van m\u00e1s gyakorlat, amely annyi izomcsoportodat h\u00edvja munk\u00e1ba, mint a felh\u00faz\u00e1s: a l\u00e1baidat, a farodat, a h\u00e1tad \u00e9s a fels\u0151testedet is kiv\u00e1l\u00f3an terheli. Meg tudod csin\u00e1lni helyesen kivitelezve?<\/p>\n","protected":false},"author":1,"featured_media":13938,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"\n\u00cdgy er\u0151s\u00edti a felh\u00faz\u00e1s az eg\u00e9sz testedet! – 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\/igy-erositi-a-felhuzas-az-egesz-testedet\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cdgy er\u0151s\u00edti a felh\u00faz\u00e1s az eg\u00e9sz testedet! – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Aligha van m\u00e1s gyakorlat, amely annyi izomcsoportodat h\u00edvja munk\u00e1ba, mint a felh\u00faz\u00e1s: a l\u00e1baidat, a farodat, a h\u00e1tad \u00e9s a fels\u0151testedet is kiv\u00e1l\u00f3an terheli. 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