{"id":17731,"date":"2022-07-18T17:09:24","date_gmt":"2022-07-18T15:09:24","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=17731"},"modified":"2022-07-18T17:09:24","modified_gmt":"2022-07-18T15:09:24","slug":"ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul\/","title":{"rendered":"Ett\u0151l az alapgyakorlatt\u00f3l nem csak er\u0151sebb leszel, de a tart\u00e1sod is javul"},"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>A \u201eFarmer\u2019s Walk\u201d (magyarra ford\u00edtva nevezhetj\u00fck farmer j\u00e1r\u00e1snak) nev\u0171 gyakorlat nem v\u00e9letlen\u00fcl kapta ezt a nevet.\u00a0 A feladat nem k\u00fcl\u00f6n\u00f6sebben bonyolult, mindk\u00e9t kezedbe fogsz egy-egy s\u00falyt \u00e9s s\u00e9ta k\u00f6zben cipeled \u0151ket, mely lehet t\u00e1rcsa, kettlebell, vagy ak\u00e1r k\u00e9zis\u00falyz\u00f3 is. Ak\u00e1r j\u00e1rk\u00e1lhatsz az edz\u0151terembe k\u00f6rbe-k\u00f6rbe is, de val\u00f3sz\u00edn\u0171leg egyszer\u0171bb \u00e9s k\u00e9zenfekv\u0151bb a gyakorlatot fut\u00f3g\u00e9pen v\u00e9gezni.<\/p>\n<p>A legnagyobb el\u0151nye azon k\u00edv\u00fcl, hogy n\u00f6velheted a funkcion\u00e1lis er\u0151det, jav\u00edthatod vele a testtart\u00e1sodat is, mivel a s\u00falyok hordoz\u00e1sa arra k\u00e9sztet, hogy ig\u00e9nybe vedd a t\u00f6rzs \u00e9s a v\u00e1llizmaidat is. A v\u00e9grehajt\u00e1sn\u00e1l k\u00f6zben nyomd ki a mellkasod, n\u00e9zz el\u0151re \u00e9s ne hagyd, hogy a s\u00falyz\u00f3kat a tested t\u00e1massza \u00e9s semmik\u00e9ppen se ess el\u0151re.<\/p>\n<p>Fontos megjegyezni, hogy a farmerj\u00e1r\u00e1st az edz\u00e9s v\u00e9g\u00e9re \u00e9rdemes beiktatnod, mivel az izmokra n\u00e9zve meglehet\u0151sen megterhel\u0151. El\u0151sz\u00f6r pr\u00f3b\u00e1ld ki 5 percig, majd fokozatosan n\u00f6veld az id\u0151t.<\/p>\n<p><strong>Milyen s\u00falyt v\u00e1lassz?<\/strong><\/p>\n<p>A s\u00falyt \u00fagy \u00e9rdemes megv\u00e1lasztani, hogy a l\u00e1baidat neh\u00e9z legyen felemelni s\u00e9ta k\u00f6zben. Hogy ez mekkora lesz, az egy\u00e9nenk\u00e9nt v\u00e1ltoz\u00f3. Van, akinek 12 kil\u00f3s k\u00e9zi s\u00falyz\u00f3val is neh\u00e9z lesz, m\u00e1s 25 kil\u00f3t sem \u00e9rez megterhel\u0151nek.<\/p>\n<p><strong>Milyen gyakran \u00e9rdemes beiktatni \u00e9s h\u00e1ny sorozatot csin\u00e1lj?<\/strong><\/p>\n<p>Ha hetente t\u00f6bbsz\u00f6r beveszed az edz\u00e9sprogramodba, garant\u00e1ltan \u00e9rezni fogod az izmaidon a fejl\u0151d\u00e9st, javul a fog\u00e1ser\u0151ss\u00e9ged, a kond\u00edci\u00f3d \u00e9s a koordin\u00e1ci\u00f3s k\u00e9pess\u00e9ged is. Szeretn\u00e9nk lesz\u00f6gezni, hogy ameddig ismerkedsz a gyakorlattal, \u00f3vatosan b\u00e1nj a sorozatok sz\u00e1m\u00e1val \u00e9s azok hossz\u00e1val, k\u00eds\u00e9rletezd ki a sz\u00e1modra legoptim\u00e1lisabb id\u0151 \u00e9s sorozatsz\u00e1mot.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A \u201eFarmer\u2019s Walk\u201d (magyarra ford\u00edtva nevezhetj\u00fck farmer j\u00e1r\u00e1snak) nev\u0171 gyakorlat nem v\u00e9letlen\u00fcl kapta ezt a nevet.  A feladat nem k\u00fcl\u00f6n\u00f6sebben bonyolult, mindk\u00e9t kezedbe fogsz egy-egy s\u00falyt \u00e9s s\u00e9ta k\u00f6zben cipeled \u0151ket, mely lehet t\u00e1rcsa, kettlebell, vagy ak\u00e1r k\u00e9zis\u00falyz\u00f3 is. <\/p>\n","protected":false},"author":1,"featured_media":17732,"comment_status":"closed","ping_status":"open","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>Ett\u0151l az alapgyakorlatt\u00f3l nem csak er\u0151sebb leszel, de a tart\u00e1sod is javul &#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\/ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ett\u0151l az alapgyakorlatt\u00f3l nem csak er\u0151sebb leszel, de a tart\u00e1sod is javul &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"A \u201eFarmer\u2019s Walk\u201d (magyarra ford\u00edtva nevezhetj\u00fck farmer j\u00e1r\u00e1snak) nev\u0171 gyakorlat nem v\u00e9letlen\u00fcl kapta ezt a nevet. A feladat nem k\u00fcl\u00f6n\u00f6sebben bonyolult, mindk\u00e9t kezedbe fogsz egy-egy s\u00falyt \u00e9s s\u00e9ta k\u00f6zben cipeled \u0151ket, mely lehet t\u00e1rcsa, kettlebell, vagy ak\u00e1r k\u00e9zis\u00falyz\u00f3 is.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul\/\" \/>\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=\"2022-07-18T15:09:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2022\/07\/2022-07-18-farmer-jaras.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"599\" \/>\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\/ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul\/\",\"url\":\"https:\/\/www.speed-fit.hu\/ettol-az-alapgyakorlattol-nem-csak-erosebb-leszel-de-a-tartasod-is-javul\/\",\"name\":\"Ett\u0151l az alapgyakorlatt\u00f3l nem csak er\u0151sebb leszel, de a tart\u00e1sod is javul &#8211; 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