{"id":9313,"date":"2018-11-30T22:15:29","date_gmt":"2018-11-30T22:15:29","guid":{"rendered":"http:\/\/www.speed-fit.hu\/otthoni-gyakorlatok-teniszlabdaval-az-egeszseges-labakert\/"},"modified":"2021-02-22T18:04:11","modified_gmt":"2021-02-22T17:04:11","slug":"otthoni-gyakorlatok-teniszlabdaval-az-egeszseges-labakert","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/otthoni-gyakorlatok-teniszlabdaval-az-egeszseges-labakert\/","title":{"rendered":"Otthoni gyakorlatok teniszlabd\u00e1val az eg\u00e9szs\u00e9ges l\u00e1bak\u00e9rt"},"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>Egy teniszlabda rendszeres haszn\u00e1lata hat\u00e9kony eszk\u00f6zk\u00e9nt szolg\u00e1lhat a l\u00e1bak er\u0151s\u00edt\u00e9s\u00e9hez \u00e9s rehabilit\u00e1ci\u00f3j\u00e1hoz, valamint az \u00e1ll\u00f3k\u00e9pess\u00e9g n\u00f6vel\u00e9s\u00e9hez \u00e9s a feszess\u00e9g, illetve f\u00e1jdalom cs\u00f6kkent\u00e9s\u00e9hez.<\/p>\n<p>A teniszlabd\u00e1val v\u00e9gezhet\u0151 gyakorlatok mindenki sz\u00e1m\u00e1ra egyszer\u0171 \u00e9s olcs\u00f3 eszk\u00f6zt biztos\u00edtanak az eg\u00e9szs\u00e9ges l\u00e1bak fenntart\u00e1s\u00e1hoz. Haszn\u00e1lata seg\u00edts\u00e9g\u00fcnkre lehet a s\u00e9r\u00fcl\u00e9sek, a magas l\u00e1bboltozat, a lapos l\u00e1bboltozat, a b\u00fcty\u00f6k vagy a l\u00e1bfej, a l\u00e1bujjak merevs\u00e9g\u00e9nek eset\u00e9ben is.<\/p>\n<p>A kisebb labd\u00e1kkal (tenisz- vagy golflabda) kezelhet\u0151 egy adott \u00e9rz\u00e9keny vagy probl\u00e9m\u00e1s pont. El\u0151ny\u00fck a k\u00fcl\u00f6nb\u00f6z\u0151 hengerekkel ellent\u00e9tben, hogy prec\u00edzebbek, hat\u00e9konyabbak, mert kisebb fel\u00fcleten tudnak nyom\u00e1st kifejteni.<\/p>\n<p><strong>Milyen gyakorlatok tudnak seg\u00edteni?<\/strong><\/p>\n<ul>\n<li><strong>Gy\u00far\u00e1s \u00e9s g\u00f6rget\u00e9s<\/strong><\/li>\n<\/ul>\n<p>A plantar fascia (talpi b\u0151nye vagy szalagk\u00e9sz\u00fcl\u00e9k) egy vastag, rostos k\u00f6t\u0151sz\u00f6vet, mely v\u00e9gigfut a sarokt\u00f3l eg\u00e9szen a talpp\u00e1rn\u00e1kig. \u00c9rz\u00e9keny vagy panaszos talpfel\u00fclet felfedez\u00e9se eset\u00e9n, az adott pontban a lehet\u0151 legnagyobb s\u00fallyal kell terhelni a massz\u00edroz\u00f3 eszk\u00f6zt, majd lass\u00fa k\u00f6rk\u00f6r\u00f6s mozg\u00e1ssal kell eloszlatni a test teljes s\u00faly\u00e1t a labd\u00e1n. A teniszlabda seg\u00edt megg\u00e1tolni a f\u00e1jdalmas \u00e1llapot kialakul\u00e1s\u00e1t (pl: plantar fascitis), illetve hozz\u00e1j\u00e1rul a boka rugalmass\u00e1g\u00e1nak \u00e9s mozg\u00e1startom\u00e1ny\u00e1nak jav\u00edt\u00e1s\u00e1hoz.<\/p>\n<p>Ezt a feladatot sz\u00e9kre \u00fclve \u00e9rdemes elv\u00e9gezni. A labd\u00e1t a talp fel\u00fclet\u00e9n b\u00e1rhova el lehet helyezni, \u00e9s \u00f3vatosan alkalmazzunk annyi nyom\u00e1st, amennyit el tudunk viselni. 30-60 m\u00e1sodpercig lassan \u2013 kering\u0151 mozg\u00e1ssal &#8211; mozgassuk \u00e1t a labd\u00e1t a talp egyes r\u00e9gi\u00f3in. \u00c1ll\u00f3 helyzetben a teniszlabd\u00e1ra nagyobb nyom\u00e1st lehet gyakorolni, mint \u00fclve.<\/p>\n<ul>\n<li><strong>Nyom\u00e1shull\u00e1m:<\/strong><\/li>\n<\/ul>\n<p>Enn\u00e9l a gyakorlatn\u00e1l a labd\u00e1t szint\u00e9n a c\u00e9lter\u00fcletre (talp fel\u00fclete) kell helyezni. Ezut\u00e1n a tests\u00falyunkkal nehezedj\u00fcnk r\u00e1 az eszk\u00f6zre, hogy az beljebb nyom\u00f3djon. A c\u00e9l az ellazul\u00e1s, hogy ez\u00e1ltal m\u00e9lyebb izomsz\u00f6vetekbe tudjon hatolni a labda. Ezt k\u00f6vet\u0151en a talpon lassan, egyenes ir\u00e1nyban v\u00e9gigg\u00f6rd\u00fclve egy nyom\u00e1shull\u00e1mot tudunk l\u00e9rehozni. Optim\u00e1lis esetben az izom teljes hossz\u00e1n v\u00e9gig kell haladni. Aj\u00e1nlott lassan v\u00e9grehajtani \u00e9s a tests\u00faly egyenletes eloszl\u00e1s\u00e1ra figyelni, hogy sz\u00f6vetek kell\u0151en ellazulhassanak.<\/p>\n<p>Hossz\u00fa t\u00e1von a teniszlabda nem a legoptim\u00e1lisabb eszk\u00f6z a mobiliz\u00e1l\u00e1shoz, mivel az \u00fcreges labd\u00e1k benyom\u00f3dhatnak \u00e9s a fel\u00fclete sem a legide\u00e1lisabb a c\u00e9lra, ez\u00e9rt aj\u00e1nlott kisebb t\u00f6m\u00f6rebb labd\u00e1ra \u00e1tv\u00e1ltani a kezdeti id\u0151szak ut\u00e1n, mint p\u00e9ld\u00e1ul golf, lacrosse vagy speci\u00e1lis ter\u00e1pi\u00e1s labd\u00e1k.<\/p>\n<p>T\u00f6bbf\u00e9le technika \u00e9s eszk\u00f6z l\u00e9tezik, amellyel a teljes test \u00e1tmassz\u00edrozhat\u00f3. Ebben a cikkben a talp massz\u00edroz\u00e1s\u00e1val kapcsolatos technik\u00e1knak egy r\u00e9sze ker\u00fclt bemutat\u00e1sra. K\u00e9s\u0151bbi cikkekben a test m\u00e1s ter\u00fcleteinek massz\u00edroz\u00e1si technik\u00e1ira keres\u00fcnk megold\u00e1st.<\/p>\n<p>Amennyiben b\u00e1rmilyen k\u00e9rd\u00e9sed van a gyakorlatokkal kapcsolatban, keress b\u00e1tran.<\/p>\n<p>P\u00e1r vide\u00f3 a technika helyes elsaj\u00e1t\u00edt\u00e1s\u00e1hoz:<\/p>\n<p><a href=\"&quot;https:\/\/www.youtube.com\/watch?v=nMIl41YrVaw&quot;\">https:\/\/www.youtube.com\/watch?v=nMIl41YrVaw<\/a><\/p>\n<p><a href=\"&quot;https:\/\/www.youtube.com\/watch?v=gmw7OWedRvM&quot;\">https:\/\/www.youtube.com\/watch?v=gmw7OWedRvM<\/a><\/p>\n<p>\u00cdrta:<\/p>\n<p>Skrih\u00e1r-Nagy Melinda<\/p>\n<p>szem\u00e9lyi edz\u0151<\/p>\n<p>Forr\u00e1s:<\/p>\n<p><a href=\"&quot;http:\/\/www.hyprocure.com\/tennis-ball-exercises-foot\/&quot;\">http:\/\/www.hyprocure.com\/tennis-ball-exercises-foot\/<\/a><\/p>\n<p>Dr. Kelly Starett: Asztalhoz k\u00f6tve \u2013 \u00dcl\u0151munka h\u00e1tprobl\u00e9m\u00e1k n\u00e9lk\u00fcl (2016)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sok &#8211; a l\u00e1bunkkal kapcsolatos &#8211; s\u00e9r\u00fcl\u00e9s megel\u0151zhet\u0151 lenne az itt tal\u00e1lhat\u00f3 izmaink meger\u0151s\u00edt\u00e9s\u00e9vel. A l\u00e1bfejen \u00e9s a l\u00e1bsz\u00e1ron tal\u00e1lhat\u00f3 izmokat gyakrabban haszn\u00e1ljuk, mint a test t\u00f6bbi izmait.<\/p>\n","protected":false},"author":2,"featured_media":14760,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Otthoni gyakorlatok teniszlabd\u00e1val az eg\u00e9szs\u00e9ges l\u00e1bak\u00e9rt &#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\/otthoni-gyakorlatok-teniszlabdaval-az-egeszseges-labakert\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Otthoni gyakorlatok teniszlabd\u00e1val az eg\u00e9szs\u00e9ges l\u00e1bak\u00e9rt &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Sok - a l\u00e1bunkkal kapcsolatos - s\u00e9r\u00fcl\u00e9s megel\u0151zhet\u0151 lenne az itt tal\u00e1lhat\u00f3 izmaink meger\u0151s\u00edt\u00e9s\u00e9vel. 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