{"id":8693,"date":"2016-05-28T08:14:40","date_gmt":"2016-05-28T08:14:40","guid":{"rendered":"http:\/\/www.speed-fit.hu\/oldalemelo-vallizom-gep\/"},"modified":"2020-07-20T16:25:06","modified_gmt":"2020-07-20T16:25:06","slug":"oldalemelo-vallizom-gep","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/oldalemelo-vallizom-gep\/","title":{"rendered":"Oldalemel\u0151 &#8211; v\u00e1llizom g\u00e9p"},"content":{"rendered":"<p><strong>Oldalemel\u0151 &#8211; v\u00e1llizom g\u00e9p<\/strong><\/p>\n<p>Az oldalemel\u0151 &#8211; v\u00e1llizom g\u00e9p els\u0151dlegesen az oldals\u00f3 deltaizmokat, azaz a v\u00e1ll izmainak k\u00f6z\u00e9ps\u0151 fej\u00e9t dolgoztatja meg.<\/p>\n<p>Az oldalemel\u00e9st egykezes s\u00falyz\u00f3val neh\u00e9z helyesen v\u00e9grehajtani. Az oldalemel\u0151-v\u00e1llizom g\u00e9p kiv\u00e1l\u00f3 alternat\u00edva lehet azok sz\u00e1m\u00e1ra, akiknek ez kev\u00e9sb\u00e9 siker\u00fcl.<\/p>\n<p>Haszn\u00e1lat:<\/p>\n<ul>\n<li>\u00c1ll\u00edtsd be a p\u00e1rn\u00e1s karokat, a mellt\u00e1maszt \u00e9s az \u00fcl\u00e9smagass\u00e1got a testalkatodnak megfelel\u0151en.<\/li>\n<li>Talpak stabilan a talajon helyezkedjenek el, a h\u00e1t egyenes.<\/li>\n<li>T\u00e1maszd a mellkasodat a mellt\u00e1masznak.<\/li>\n<li>Behajl\u00edtott k\u00f6ny\u00f6kkel, fog meg a foganty\u00fakat \u00e9s mindk\u00e9t kart egyszerre emeld fel oldalra v\u00edzszintes poz\u00edci\u00f3ig.<\/li>\n<li>Lassan kontroll\u00e1ltan engedd le a s\u00falyt.<\/li>\n<\/ul>\n<p>Edz\u00e9stipp:<\/p>\n<p>Tedd sz\u00ednesebb\u00e9 az edz\u00e9sed \u00e9s v\u00e9gezz vetk\u0151z\u0151 sorozatokat!<\/p>\n<p>A vetk\u0151z\u0151- vagy m\u00e1s n\u00e9ven cs\u00f6kken\u0151 sorozat azt jelenti, hogy sz\u00fcnet n\u00e9lk\u00fcl, egym\u00e1s ut\u00e1n, egyre cs\u00f6kken\u0151 s\u00fallyal ugyan buk\u00e1sig vissz\u00fck v\u00e9gig a sorozatunkat, de ez\u00e1ltal \u00fagymond az \u201eizombuk\u00e1son t\u00fal\u201d juttat \u00e9s \u00edgy nagyobb mennyis\u00e9g\u0171 mikros\u00e9r\u00fcl\u00e9st okoz.<\/p>\n<p>A vetk\u0151z\u0151 sorozatot az edz\u00e9s v\u00e9g\u00e9n \u00e9rdemes alkalmazni, az utols\u00f3 sorozatokn\u00e1l. 8-12 ism\u00e9tl\u00e9s ut\u00e1n cs\u00f6kkentsd a terhel\u00e9st kb. 20%-al \u00e9s folytasd az ism\u00e9tl\u00e9seket pihen\u0151 beiktat\u00e1sa n\u00e9lk\u00fcl. Fontos, hogy az els\u0151 8-12-es ism\u00e9tl\u00e9shez m\u00e1r eleve olyan s\u00falyt haszn\u00e1lj, amivel nem lenn\u00e9l k\u00e9pes t\u00f6bb ism\u00e9tl\u00e9st v\u00e9gezni. A utols\u00f3 sorozatod ism\u00e9tl\u00e9ssz\u00e1ma annyi, amennyit meg b\u00edrsz csin\u00e1lni. 3, max. 4 fokozat elegend\u0151.<\/p>\n<p><a name=\"&quot;_GoBack&quot;\"><\/a> Ha k\u00e9zi s\u00falyokkal dolgozol k\u00e9sz\u00edts oda magadnak minden haszn\u00e1lni k\u00edv\u00e1nt s\u00falyz\u00f3t, hogy ne a sorozatod k\u00f6zben kellejen keresg\u00e9lned azokat.<\/p>\n<p>A technik\u00e1t haszn\u00e1lhatod alapgyakorlatokn\u00e1l is, de ne helyettes\u00edts vele minden sorozatot, hisz fontos, hogy kell\u0151en nagy s\u00falyokat tudj haszn\u00e1lni.<\/p>\n<p>A vetk\u0151z\u0151 sorozat alkalmaz\u00e1sa n\u00e9mik\u00e9pp megn\u00f6veli a pihen\u0151id\u0151t, mivel a regener\u00e1ci\u00f3 ideje megn\u0151.<\/p>\n<p>Hat\u00e1sa garant\u00e1lt. Maxim\u00e1lis bedurran\u00e1s, v\u00e9rb\u0151s\u00e9g a megdolgoztatott izomban! Emellett nem elhanyagolhat\u00f3, hogy serkeni a szervezet n\u00f6veked\u00e9si hormon kiv\u00e1laszt\u00f3 hat\u00e1s\u00e1t (legink\u00e1bb alapgyakorlatokn\u00e1l haszn\u00e1lva).<\/p>\n<p>T\u00f6megn\u00f6vel\u00e9si id\u0151szakban \u00e9pp \u00fagy aj\u00e1nlott az alkalmaz\u00e1sa, mint sz\u00e1lk\u00e1s\u00edt\u00e1sn\u00e1l; illetve lemaradt izomcsoport eset\u00e9n is kiv\u00e1l\u00f3 m\u00f3dszer! Mindemellett sz\u00ednesebb\u00e9 teheted vele az edz\u00e9sedet!<\/p>\n<p>Megjegyz\u00e9s: A biztons\u00e1gos edz\u00e9s, a prevenci\u00f3 a legfontosabb szempont, teh\u00e1t ha nagy- ill. szabads\u00falyokkal dolgozol sz\u00fcks\u00e9ged lesz egy edz\u0151t\u00e1rsra. Ha egyed\u00fcl j\u00f6ssz edzeni, tapasztalatom szerint, a fitness teremben mindig megk\u00e9rhetsz valakit, aki seg\u00edts\u00e9gedre lesz egy-egy sorozatn\u00e1l. :)<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/LKrblagVhHw\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oldalemel\u0151 &#8211; v\u00e1llizom g\u00e9p Az oldalemel\u0151 &#8211; v\u00e1llizom g\u00e9p els\u0151dlegesen [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,80],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Oldalemel\u0151 - v\u00e1llizom g\u00e9p &#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\/oldalemelo-vallizom-gep\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oldalemel\u0151 - v\u00e1llizom g\u00e9p &#8211; 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