{"id":15849,"date":"2021-09-13T17:38:30","date_gmt":"2021-09-13T15:38:30","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=15849"},"modified":"2021-09-13T17:38:30","modified_gmt":"2021-09-13T15:38:30","slug":"eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan\/","title":{"rendered":"El\u00e9g egy h\u00e9ten 3 napot edzeni? \u00cdgy eg\u00e9szen biztosan."},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1 text-justify\"><p>Amennyiben eg\u00e9sz testet edzel el\u00e9gnek kell, hogy legyen. Mi is a top 6 alapgyakorlat? Guggol\u00e1s, felh\u00faz\u00e1s, fekvenyom\u00e1s, h\u00faz\u00f3dzkod\u00e1s, tol\u00f3dzkod\u00e1s, karhajl\u00edt\u00e1s. Igen ezek az alapok ami annyit jelent, hogy ezek fogj\u00e1k neked megadni az\u00a0 alap er\u0151t, er\u0151-\u00e1ll\u00f3k\u00e9pess\u00e9get\u00a0 \u00e9s v\u00e1zizomzatot,\u00a0 erre tudunk \u00e9p\u00edtkezni ut\u00e1na m\u00e1s kieg\u00e9sz\u00edt\u0151, ak\u00e1r izol\u00e1ci\u00f3s gyakorlatokkal. Teh\u00e1t 3 edz\u00e9s egy h\u00e9ten, \u00e9s minden nap minden izomcsoportot meg kell dolgozni. El\u0151nye , hogy egy h\u00f3nap alatt sokkal t\u00f6bbsz\u00f6r ker\u00fcl sorra minden izomcsoport ,mint egy osztott edz\u00e9stervn\u00e9l. M\u00e1sik pedig viszonylag sok\u00a0 pihen\u0151napot \u00a0tartalmaz , \u00edgy a regener\u00e1l\u00f3d\u00e1sra is lesz id\u0151. Ennek egy h\u00e1tr\u00e1nya van ,hogy az adott napon hosszabbak az edz\u00e9sek.\u00a0 Fontos m\u00e9g megjegyezni, a kutat\u00e1sok szerint a s\u00falyz\u00f3s edz\u00e9s \u00e1ltal gener\u00e1lt megemelkedett feh\u00e9rjeszint\u00e9zis natur\u00e1l sportol\u00f3k eset\u00e9ben 48 \u00f3r\u00e1n \u00e1t tart maximum \u00e9s \u00e1ltal\u00e1ban a 24.\u00f3r\u00e1ban tet\u0151zik. A teljes testes edz\u00e9ssel ezt szinte teljesen ki lehet haszn\u00e1lni, hiszen majdnem minden m\u00e1snap edz\u00e9s van.<\/p>\n<p><strong>Hogyan bontsuk le egy h\u00e9tre?<\/strong><\/p>\n<ul>\n<li>H\u00e9tf\u0151: teljes test edz\u00e9s<\/li>\n<li>Kedd: pihen\u0151nap<\/li>\n<li>Szerda: teljes test edz\u00e9s<\/li>\n<li>Cs\u00fct\u00f6rt\u00f6k: pihen\u0151nap<\/li>\n<li>P\u00e9ntek: teljes test edz\u00e9s<\/li>\n<li>Szombat: pihen\u0151nap<\/li>\n<li>Vas\u00e1rnap: pihen\u0151nap<\/li>\n<\/ul>\n<p>Akinek ez sem lenne el\u00e9g, b\u00e1r egy id\u0151 ut\u00e1n \u201d belebukhat \u201d \u00e9s t\u00faledzetts\u00e9g l\u00e9phet fel, folyamatosan csin\u00e1lhatja 4h\u00e9ten kereszt\u00fcl. 1 teljes test edz\u00e9s, 1 pihen\u0151nap.<\/p>\n<p><strong>A gyakorlatban ez \u00edgy n\u00e9zne ki:<\/strong><\/p>\n<ul>\n<li>H\u00e9tf\u0151: teljes test edz\u00e9s<\/li>\n<li>Kedd: pihen\u0151nap<\/li>\n<li>Szerda: teljes test edz\u00e9s<\/li>\n<li>Cs\u00fct\u00f6rt\u00f6k: pihen\u0151nap<\/li>\n<li>P\u00e9ntek: teljes test edz\u00e9s<\/li>\n<li>Szombat: pihen\u0151nap<\/li>\n<li>Vas\u00e1rnap: teljes test edz\u00e9s<\/li>\n<li>H\u00e9tf\u0151: pihen\u0151 nap<\/li>\n<li>Kedd: teljes test edz\u00e9s<\/li>\n<li>Szerda: pihen\u0151 nap<\/li>\n<li>Cs\u00fct\u00f6rt\u00f6k: teljes test edz\u00e9s<\/li>\n<li>P\u00e9ntek: pihen\u0151nap<\/li>\n<li>Szombat: teljes test edz\u00e9s<\/li>\n<li>Vas\u00e1rnap: pihen\u0151nap<\/li>\n<\/ul>\n<p>Az els\u0151 2 h\u00e9t, de amennyiben fontos a regener\u00e1l\u00f3d\u00e1s, m\u00e1rpedig fontos kell legyen\u00a0 akkor c\u00e9lszer\u0171 a h\u00e9tv\u00e9gi napokat meghagyni pihen\u0151napnak.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Amennyiben eg\u00e9sz testet edzel el\u00e9gnek kell, hogy legyen. Mi is a top 6 alapgyakorlat? Guggol\u00e1s, felh\u00faz\u00e1s, fekvenyom\u00e1s, h\u00faz\u00f3dzkod\u00e1s , tol\u00f3dzkod\u00e1s, karhajl\u00edt\u00e1s. Igen ezek az alapok ami annyit jelent, hogy ezek fogj\u00e1k neked megadni az  alap er\u0151t, er\u0151-\u00e1ll\u00f3k\u00e9pess\u00e9get  \u00e9s v\u00e1zizomzatot,  erre tudunk \u00e9p\u00edtkezni ut\u00e1na m\u00e1s kieg\u00e9sz\u00edt\u0151, ak\u00e1r izol\u00e1ci\u00f3s gyakorlatokkal. <\/p>\n","protected":false},"author":1,"featured_media":15851,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>El\u00e9g egy h\u00e9ten 3 napot edzeni? \u00cdgy eg\u00e9szen biztosan. &#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\/eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"El\u00e9g egy h\u00e9ten 3 napot edzeni? \u00cdgy eg\u00e9szen biztosan. &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Amennyiben eg\u00e9sz testet edzel el\u00e9gnek kell, hogy legyen. Mi is a top 6 alapgyakorlat? Guggol\u00e1s, felh\u00faz\u00e1s, fekvenyom\u00e1s, h\u00faz\u00f3dzkod\u00e1s , tol\u00f3dzkod\u00e1s, karhajl\u00edt\u00e1s. Igen ezek az alapok ami annyit jelent, hogy ezek fogj\u00e1k neked megadni az alap er\u0151t, er\u0151-\u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s v\u00e1zizomzatot, erre tudunk \u00e9p\u00edtkezni ut\u00e1na m\u00e1s kieg\u00e9sz\u00edt\u0151, ak\u00e1r izol\u00e1ci\u00f3s gyakorlatokkal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan\/\" \/>\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=\"2021-09-13T15:38:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2021\/09\/2021-09-13-eleg_egy_heten_3_napot_edzeni-igy_egeszen_biztosan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"775\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"pregiato\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szerz\u0151:\" \/>\n\t<meta name=\"twitter:data1\" content=\"pregiato\" \/>\n\t<meta name=\"twitter:label2\" content=\"Becs\u00fclt olvas\u00e1si id\u0151\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 perc\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.speed-fit.hu\/eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan\/\",\"url\":\"https:\/\/www.speed-fit.hu\/eleg-egy-heten-3-napot-edzeni-igy-egeszen-biztosan\/\",\"name\":\"El\u00e9g egy h\u00e9ten 3 napot edzeni? 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