{"id":16972,"date":"2022-04-04T18:15:28","date_gmt":"2022-04-04T16:15:28","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=16972"},"modified":"2022-04-04T19:22:26","modified_gmt":"2022-04-04T17:22:26","slug":"teljes-testes-edzes-ket-sulyzoval","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/teljes-testes-edzes-ket-sulyzoval\/","title":{"rendered":"Teljes testes edz\u00e9s k\u00e9zis\u00falyz\u00f3kkal"},"content":{"rendered":"

Ha csak egy r\u00f6vid edz\u00e9sre van \u00e9ppen id\u0151d, \u00edg\u00e9rj\u00fck ez a gyors edz\u00e9sterv nagy hasznodra fog v\u00e1lni.<\/p>\n

A k\u00e9zis\u00falyz\u00f3s gyakorlatoknak sz\u00e1mos el\u0151nye van, melyeket k\u00e1r lenne elfelejteni csak az\u00e9rt, mert k\u00e9nyelmesebb g\u00e9pekkel vagy r\u00faddal elv\u00e9gezni bizonyos gyakorlatokat.<\/p>\n

A g\u00e9pekkel, \u00e9s sokszor a r\u00faddal v\u00e9gezhet\u0151 gyakorlatok h\u00e1tr\u00e1nya a korl\u00e1tozottabb mozg\u00e1startom\u00e1ny, emellett sokszor az \u00edz\u00fcleteinket is rossz poz\u00edci\u00f3ba k\u00e9nyszer\u00edthetj\u00fck a test\u00fcnk szimmetriai elt\u00e9r\u00e9sei miatt. A k\u00e9zis\u00falyz\u00f3val v\u00e9gezhet\u0151 gyakorlatok t\u00f6k\u00e9letesen alkalmasak arra, hogy egy szabadabb mozg\u00e1startom\u00e1nyban dolgozhassunk az egyes gyakorlatok sor\u00e1n, \u00e9s a stabiliz\u00e1l\u00f3 izmok is nagyobb terhel\u00e9st kapjanak. Ut\u00f3bbinak f\u0151leg j\u00f3 haszn\u00e1t vehetj\u00fck k\u00e9s\u0151bb mind g\u00e9ppel, mind r\u00faddal v\u00e9gzend\u0151 gyakorlatok eset\u00e9ben. De t\u00e9rj\u00fcnk r\u00e1 az edz\u00e9stervre.<\/p>\n

Hogyan v\u00e9gezd a gyakorlatokat?<\/strong><\/p>\n

A k\u00f6vetkez\u0151 gyakorlatokat egym\u00e1s ut\u00e1n kell v\u00e9gezned, az egyes mozdulatok k\u00f6z\u00f6tt nem szabad pihenned. Minden gyakorlatb\u00f3l 10 ism\u00e9tl\u00e9st v\u00e9gezz, \u00e9s 60-90 m\u00e1sodpercet pihenj k\u00f6z\u00f6tt\u00fck, miut\u00e1n a teljes k\u00f6rt elv\u00e9gezted. Ism\u00e9teld meg 3-5 alkalommal.<\/p>\n

1. Felh\u00faz\u00e1s<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/strong><\/p>\n

Farizom, combhajl\u00edt\u00f3, n\u00e9gyfej\u0171 combizom, v\u00e1dli, t\u00f6rzsizomzat, trap\u00e9zizom, rombuszizom, h\u00e1tizomzat.<\/p>\n

\u00c1llj egyenesen, laza t\u00e9rdekkel, h\u00e1trah\u00fazott v\u00e1llakkal \u00e9s egy p\u00e1r s\u00falyz\u00f3val a kezedben.<\/p>\n

Nyomd h\u00e1tra a cs\u00edp\u0151det, tartsd egyenesen a mellkasodat \u00e9s lassan engedd le a s\u00falyz\u00f3kat a talaj ir\u00e1ny\u00e1ba.<\/p>\n

Amint a s\u00falyz\u00f3k el\u00e9rt\u00e9k a s\u00edpcsontod k\u00f6zep\u00e9t, v\u00e1rj egy pillanatot, szor\u00edtsd \u00f6ssze a farizmaidat \u00e9s t\u00e9rj vissza a kiindul\u00f3 helyzetbe.<\/p>\n

2. Fekv\u0151t\u00e1masz k\u00e9zis\u00falyz\u00f3val<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

Mellizom, tricepsz izom, delta izom, t\u00f6rzsizomzat<\/p>\n

Vedd fel a szok\u00e1sos fekv\u0151t\u00e1masz poz\u00edci\u00f3t, a kezek \u00e9s a l\u00e1bak kiss\u00e9 sz\u00e9lesebbek v\u00e1llsz\u00e9less\u00e9gn\u00e9l.<\/p>\n

Ezt megtartva engedd le a t\u00f6rzsed, am\u00edg a padl\u00f3t nem \u00e9rinti.<\/p>\n

T\u00e9rj vissza a kiindul\u00f3 helyzetben, majd lend\u00edtsd a s\u00falyz\u00f3val a kezedet a cs\u00edp\u0151d ir\u00e1ny\u00e1ba.<\/p>\n

Ism\u00e9t t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ez volt egy teljes ism\u00e9tl\u00e9s. Ezut\u00e1n ism\u00e9teld meg a feladatot m\u00e1sik k\u00e9zzel is.<\/p>\n

3. Ablakt\u00f6rl\u0151<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

Hasizom, mellizom, tricepsz izom, delta izom, h\u00e1tizom.<\/p>\n

Fek\u00fcdj a h\u00e1tadra, karjaidat ny\u00fajtsd ki mindk\u00e9t kezedben egy-egy s\u00falyz\u00f3val, a l\u00e1baidat pedig tedd \u00f6ssze.<\/p>\n

Tartsd v\u00e9gig egyenesen a karjaidat, emeld fel a l\u00e1bad, majd mozgasd a jobb kezed fel\u00e9.<\/p>\n

Tedd vissza a l\u00e1bad a f\u00f6ldre, majd azonnal emeld vissza a bal kezedhez.<\/p>\n

Ez egy ism\u00e9tl\u00e9s.<\/p>\n

4. L\u00e1bl\u00f6k\u00e9ses nyom\u00e1s a.k.a. Thruster<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

N\u00e9gyfej\u0171 combizmok, combhajl\u00edt\u00f3k, farizom, t\u00f6rzsizom, delta izom, trap\u00e9z izom, tricepsz.<\/p>\n

Tarts meg k\u00e9t s\u00falyz\u00f3t a v\u00e1lladon, a kezeid semleges helyzetben vannak.<\/p>\n

Guggolj le m\u00e9lyre, mik\u00f6zben a h\u00e1tad a megfelel\u0151 poz\u00edci\u00f3ban van.<\/p>\n

L\u00f6kd fel a s\u00falyokat a leveg\u0151be, majd ereszkedj vissza guggol\u00e1sba.<\/p>\n

Ism\u00e9teld meg a folyamatot.<\/p>\n

5. Ford\u00edtott kit\u00f6r\u00e9s<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

N\u00e9gyfej\u0171ek combizmok, combhajl\u00edt\u00f3k, farizmok, v\u00e1dli, t\u00f6rzsizomzat<\/p>\n

K\u00e9t s\u00falyz\u00f3val a kezedben tegy\u00e9l egy nagy l\u00e9p\u00e9st h\u00e1trafel\u00e9, am\u00edg a t\u00e9rded enyh\u00e9n nem s\u00farolja a padl\u00f3t.<\/p>\n

A v\u00e1lladat h\u00e1trahajtva t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s a m\u00e1sik l\u00e1baddal folytasd. Ez egy ism\u00e9tl\u00e9s.<\/p>\n

6. <\/strong>D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

T\u00f6rzsizmok, h\u00e1tizmok, rombusz izmok, h\u00e1ts\u00f3 deltaizmok, m\u00e9lyh\u00e1tizmok, bicepszek.<\/p>\n

Tartsd magad el\u0151tt a s\u00falyokat, hajl\u00edtsd be a t\u00e9rded, nyomd h\u00e1tra a cs\u00edp\u0151det, tartsd a mellkasodat egyenesen \u00e9s a v\u00e1llaidat lent. Ez a kiindul\u00f3 poz\u00edci\u00f3.<\/p>\n

H\u00fazd fel a s\u00falyokat az oldaladhoz, k\u00f6zben ford\u00edtsd el a kezeidet, \u00e9s tartsd beh\u00fazva k\u00f6ny\u00f6k\u00f6d.<\/p>\n

\u00c1llj meg egy pillanatra, majd t\u00e9rj vissza a kiindul\u00e1si helyzetbe.<\/p>\n

7. Lend\u00edt\u00e9s<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

Farizom, n\u00e9gyfej\u0171 combizom, combhajl\u00edt\u00f3 izmok, t\u00f6rzsizomzat<\/p>\n

Tartsd a s\u00falyz\u00f3kat szorosan egym\u00e1s mellett.<\/p>\n

A csip\u0151det told h\u00e1tra, lend\u00edtsd meg a s\u00falyz\u00f3kat v\u00e1llmagass\u00e1gig, majd engedd vissza \u0151ket.<\/p>\n

A mozdulat sor\u00e1n tartsd v\u00e9gig egyenesen a tart\u00e1sod, \u00e9s \u00fcgyelj arra, hogy ne a karjaiddal emeld a s\u00falyokat. Minden lend\u00fcletnek a cs\u00edp\u0151b\u0151l kell j\u00f6nnie.<\/p>\n

8. \u00c1llig h\u00faz\u00e1s<\/strong><\/p>\n

\"\"<\/p>\n

A k\u00f6vetkez\u0151 izmokat dolgoztatod meg vele:<\/p>\n

mellizom, tricepsz izom, trap\u00e9z izom, delta izom, t\u00f6rzsizom, h\u00e1tizom, rombusz izom.<\/p>\n

A cs\u00edp\u0151det told h\u00e1tra, a mellkasodat told felfel\u00e9, a s\u00falyz\u00f3kat k\u00f6zvetlen\u00fck a t\u00e9rdeid f\u00f6l\u00f6tt tartsd.<\/p>\n

Kezd el el\u0151re tolni a cs\u00edp\u0151det, \u00e1llj l\u00e1bujjhegyre \u00e9s emeld meg a s\u00falyokat az \u00e1lladig, tartsd meg sz\u00e9les k\u00f6ny\u00f6kkel.<\/p>\n

T\u00e9rj vissza a kiindul\u00f3 helyzetbe \u00e9s kezd el\u0151r\u0151l.<\/p>\n<\/div>

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

Ha csak egy r\u00f6vid edz\u00e9sre van \u00e9ppen id\u0151d, \u00edg\u00e9rj\u00fck ez a gyors edz\u00e9sterv nagy hasznodra fog v\u00e1lni. A k\u00e9zis\u00falyz\u00f3s gyakorlatoknak sz\u00e1mos el\u0151nye van, melyeket k\u00e1r lenne elfelejteni csak az\u00e9rt, mert k\u00e9nyelmesebb g\u00e9pekkel vagy r\u00faddal elv\u00e9gezni bizonyos gyakorlatokat.<\/p>\n","protected":false},"author":1,"featured_media":16976,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"acf":[],"yoast_head":"\nTeljes testes edz\u00e9s k\u00e9zis\u00falyz\u00f3kkal – 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\/teljes-testes-edzes-ket-sulyzoval\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Teljes testes edz\u00e9s k\u00e9zis\u00falyz\u00f3kkal – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Ha csak egy r\u00f6vid edz\u00e9sre van \u00e9ppen id\u0151d, \u00edg\u00e9rj\u00fck ez a gyors edz\u00e9sterv nagy hasznodra fog v\u00e1lni. 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