{"id":8604,"date":"2016-08-02T21:29:13","date_gmt":"2016-08-02T21:29:13","guid":{"rendered":"http:\/\/www.speed-fit.hu\/precor-nyujtopad\/"},"modified":"2020-07-20T16:30:17","modified_gmt":"2020-07-20T16:30:17","slug":"precor-nyujtopad","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/precor-nyujtopad\/","title":{"rendered":"PRECOR Ny\u00fajt\u00f3pad"},"content":{"rendered":"

Minden ig\u00e9nybe vett izomcsoport az \u00f6sszeh\u00faz\u00f3d\u00e1sok sor\u00e1n kiss\u00e9 megr\u00f6vid\u00fcl. Ez\u00e9rt l\u00e9nyeges, hogy miut\u00e1n v\u00e9gezt\u00fcnk a levezet\u00e9ssel, a r\u00f6vid\u00fclt izmokat ny\u00fajtsuk ki. Ennek k\u00e9t m\u00f3dj\u00e1t lehet megk\u00fcl\u00f6nb\u00f6ztetni: akt\u00edv \u00e9s passz\u00edv ny\u00fajt\u00e1st. Az akt\u00edv ny\u00fajt\u00e1s r\u00f6vid mozg\u00e1sokb\u00f3l, sz\u00f6kdel\u00e9sekb\u0151l \u00e1ll. A passz\u00edv streching lass\u00fa, kitartott fesz\u00edt\u00e9ssel jellemezhet\u0151, amely n\u00e9h\u00e1ny m\u00e1sodpercig (max. 15 mp) tart. Ahogyan az izom ny\u00falik, \u00fagy n\u00f6velhet\u0151 a ny\u00fajt\u00e1s ereje \u00e9s a mozdulat m\u00e9lys\u00e9ge. T\u00f6rekedni kell arra, hogy az izomzat soha ne f\u00e1jjon. Ha ny\u00fajt\u00e1s sor\u00e1n figyelj\u00fck a l\u00e9gz\u00e9s\u00fcnk \u00fctem\u00e9t, akkor a gyakorlatsor \u00e9s a regener\u00e1ci\u00f3s hat\u00e1s fokozottabb lesz. A mozg\u00e1s el\u0151tti streching az izomzat rugalmass\u00e1g\u00e1t fokozza, ez\u00e1ltal seg\u00edt az esetlegese s\u00e9r\u00fcl\u00e9sek kiv\u00e9d\u00e9s\u00e9ben. A sportol\u00e1s ut\u00e1n v\u00e9gzett streching az\u00e9rt hat\u00e9konyabb, mert ekkor az izmok v\u00e9rell\u00e1t\u00e1sa jobb, h\u0151m\u00e9rs\u00e9klete magasabb.<\/p>\n

A ny\u00fajt\u00f3pad haszn\u00e1lata csak bemeleg\u00edtett izmokkal javasolt. A csukl\u00f3p\u00e1nt haszn\u00e1lata a biztons\u00e1g \u00e9rdek\u00e9ben k\u00f6telez\u0151en javasolt.<\/p>\n

A padon v\u00e9gzett gyakorlatok legf\u0151k\u00e9pp a helyes testtart\u00e1s\u00e9rt felel\u0151s m\u00e9ly, illetve fel\u00fcletes h\u00e1tizmok, (csukly\u00e1sizom, sz\u00e9les h\u00e1tizom, kis rombuszizom, nagy rombuszizom, lapocka emel\u0151 izom, h\u00e1ts\u00f3 fels\u0151 f\u0171r\u00e9szizom, h\u00e1ts\u00f3 als\u00f3 f\u0171r\u00e9szizom) ny\u00fajt\u00e1s\u00e1ra alkalmas.<\/p>\n

Emellett kiv\u00e1l\u00f3an alkalmazhat\u00f3 a v\u00e1ll\u00f6v (deltaizom, lapocka alatti izom, t\u00f6vis feletti izom, t\u00f6vis alatti izom, kis g\u00f6rgetegizom, nagy g\u00f6rgetegizom) valamint a k\u00fcls\u0151 cs\u00edp\u0151izmok (nagy, k\u00f6z\u00e9ps\u0151 ill. kis farizom), \u00e9s comb fesz\u00edt\u0151 (szab\u00f3izom, n\u00e9gyfej\u0171 combizom) \u00e9s hajl\u00edt\u00f3 izmainak ( f\u00e9liginas izom, f\u00e9ligh\u00e1rty\u00e1s izom \u00e9s a k\u00e9tfej\u0171 combizom) ny\u00fajt\u00e1s\u00e1ra.<\/p>\n

A helyes technika elsaj\u00e1t\u00edt\u00e1s\u00e1hoz seg\u00edts\u00e9get ny\u00fajtanak a gyakorlat rajzok valamint az edz\u0151i g\u00e1rda.<\/p>\n","protected":false},"excerpt":{"rendered":"

A ny\u00fajt\u00e1s nagyon l\u00e9nyeges r\u00e9sze az edz\u00e9sprogramnak, mivel a test regener\u00e1ci\u00f3j\u00e1t gyors\u00edtja, cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9svesz\u00e9lyt \u00e9s az izoml\u00e1zat valamint n\u00f6veli az \u00edz\u00fcleti mozg\u00e1sterjedelmet.<\/p>\n","protected":false},"author":2,"featured_media":11249,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,88,78,79],"tags":[],"acf":[],"yoast_head":"\nPRECOR Ny\u00fajt\u00f3pad – 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\/precor-nyujtopad\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PRECOR Ny\u00fajt\u00f3pad – SPEEDFIT\" \/>\n<meta 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