{"id":19024,"date":"2023-01-23T10:38:32","date_gmt":"2023-01-23T09:38:32","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=19024"},"modified":"2023-01-23T10:58:24","modified_gmt":"2023-01-23T09:58:24","slug":"ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/","title":{"rendered":"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni!"},"content":{"rendered":"

A gyakorlat pedig nem m\u00e1s, mint a power clean. A clean ezen form\u00e1ja az olimpiai s\u00falyemel\u00e9sben gy\u00f6kerezik \u00e9s b\u00e1r \u00f6nmag\u00e1ban versenysz\u00e1mk\u00e9nt nem szerepel, az edz\u00e9sprogramok szerves r\u00e9sze.<\/p>\n

A kiindul\u00f3helyzet l\u00e9nyeg\u00e9ben megegyezik a felh\u00faz\u00e1s alaphelyzet\u00e9vel, azzal a fontos kit\u00e9tellel, hogy nem haszn\u00e1lhatunk vegyes fog\u00e1st, illetve a szum\u00f3-felh\u00faz\u00e1s sem alkalmazhat\u00f3. A s\u00faly megind\u00edt\u00e1sa el\u0151tt nagyon fontos, hogy a t\u00f6rzsizmok m\u00e1r fesz\u00fcl\u00e9s alatt legyenek, de a farizmok \u00e9s a combizmok el\u0151fesz\u00edt\u00e9se is aj\u00e1nlott. Hasznos tipp, hogy a sz\u00e9les h\u00e1tizom megfesz\u00edt\u00e9s\u00e9vel m\u00e9g nagyobb stabilit\u00e1st tudunk el\u00e9rni.<\/p>\n

A kivitelez\u00e9s sor\u00e1n fontos, hogy a r\u00fad \u00fatja k\u00f6zel legyen a testhez, mivel a felh\u00faz\u00e1s tetej\u00e9n cs\u00edp\u0151b\u0151l meg kell l\u00f6kni a s\u00falyt. A lehet\u0151 legnagyobb er\u0151 a tripla extenzi\u00f3val fejthet\u0151 ki, ami azt jelenti, hogy a boka plant\u00e1rflexi\u00f3ban, a t\u00e9rdek \u00e9s a cs\u00edp\u0151 pedig teljes extenzi\u00f3ban vannak. Ebben a pillanatban a fels\u0151 test erej\u00e9vel is h\u00fazzuk a s\u00falyt, legink\u00e1bb a trap\u00e9z izom fels\u0151 r\u00e9sz\u00e9vel. Amikor a r\u00fad a legmagasabb pontj\u00e1n van, lend\u00fcletesen beugrunk al\u00e1, mellkasra vessz\u00fck \u00e9s ki\u00e1llunk vele an\u00e9lk\u00fcl, hogy p\u00e1rhuzamos al\u00e1 guggoln\u00e1nk. A power clean \u00e9s a clean squat k\u00f6z\u00f6tt a k\u00fcl\u00f6nbs\u00e9g, hogy ut\u00f3bbin\u00e1l p\u00e1rhuzamosn\u00e1l m\u00e9lyebb guggol\u00e1st is v\u00e9grehajtunk a s\u00fallyal mellkasra v\u00e9tel ut\u00e1n.<\/p>\n

A le\u00edr\u00e1s el\u00e9g \u00f6sszetettnek hangzik, a gyakorlatban viszont ennyire egyszer\u0171nek t\u0171nik a power clean:<\/strong><\/p>\n

\"\"<\/a><\/p>\n

Amennyiben megtetszett a gyakorlat, vagy szeretn\u00e9l robban\u00e9konyabb lenni, keress b\u00e1tran!<\/p>\n

Szilas P\u00e9ter<\/p>\n

Szem\u00e9lyi edz\u0151<\/p>\n

+36204840832<\/p>\n<\/div>

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

A gyakorlat pedig nem m\u00e1s, mint a power clean. A clean ezen form\u00e1ja az olimpiai s\u00falyemel\u00e9sben gy\u00f6kerezik \u00e9s b\u00e1r \u00f6nmag\u00e1ban versenysz\u00e1mk\u00e9nt nem szerepel, az edz\u00e9sprogramok szerves r\u00e9sze. <\/p>\n","protected":false},"author":1,"featured_media":19025,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"acf":[],"yoast_head":"\nEzt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni! – 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\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni! – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"A gyakorlat pedig nem m\u00e1s, mint a power clean. A clean ezen form\u00e1ja az olimpiai s\u00falyemel\u00e9sben gy\u00f6kerezik \u00e9s b\u00e1r \u00f6nmag\u00e1ban versenysz\u00e1mk\u00e9nt nem szerepel, az edz\u00e9sprogramok szerves r\u00e9sze.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/\" \/>\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=\"2023-01-23T09:38:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-23T09:58:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2023\/01\/2023-01-23-ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"980\" \/>\n\t<meta property=\"og:image:height\" content=\"653\" \/>\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=\"3 perc\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/\",\"url\":\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/\",\"name\":\"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni! – SPEEDFIT\",\"isPartOf\":{\"@id\":\"https:\/\/www.speed-fit.hu\/#website\"},\"datePublished\":\"2023-01-23T09:38:32+00:00\",\"dateModified\":\"2023-01-23T09:58:24+00:00\",\"author\":{\"@id\":\"https:\/\/www.speed-fit.hu\/#\/schema\/person\/7f27270bc44b70611bedd647f61d485a\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Kezd\u0151lap\",\"item\":\"https:\/\/www.speed-fit.hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.speed-fit.hu\/#website\",\"url\":\"https:\/\/www.speed-fit.hu\/\",\"name\":\"SPEEDFIT\",\"description\":\"Fitnesz Mindenkinek!\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.speed-fit.hu\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"hu\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.speed-fit.hu\/#\/schema\/person\/7f27270bc44b70611bedd647f61d485a\",\"name\":\"pregiato\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.speed-fit.hu\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfa6e34210eadf075d3d0e79339e55ef?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfa6e34210eadf075d3d0e79339e55ef?s=96&d=mm&r=g\",\"caption\":\"pregiato\"},\"sameAs\":[\"http:\/\/www.speed-fit.hu\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni! – SPEEDFIT","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.speed-fit.hu\/ezt-a-gyakorlatot-vegezd-ha-robbanekony-akarsz-lenni\/","og_locale":"hu_HU","og_type":"article","og_title":"Ezt a gyakorlatot v\u00e9gezd, ha robban\u00e9kony akarsz lenni! – SPEEDFIT","og_description":"A gyakorlat pedig nem m\u00e1s, mint a power clean. 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