{"id":9511,"date":"2020-04-17T09:34:58","date_gmt":"2020-04-17T09:34:58","guid":{"rendered":"http:\/\/www.speed-fit.hu\/a-maradj-otthon-naplo\/"},"modified":"2020-04-17T09:34:58","modified_gmt":"2020-04-17T09:34:58","slug":"a-maradj-otthon-naplo","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/a-maradj-otthon-naplo\/","title":{"rendered":"A Maradj otthon! napl\u00f3"},"content":{"rendered":"<p style=&quot;text-align: justify;&quot;><strong>Saj&aacute;tos hangulata van az &eacute;v azon n&eacute;gy napj&aacute;nak, amikor a terem nem szinte eg&eacute;sz nap van nyitva<\/strong>. Megszokhattuk m&aacute;r, hogy ez a n&eacute;gy nap a decemberi &uuml;nnepk&ouml;rh&ouml;z tartozik, ilyenkor a dolgoz&oacute;knak &eacute;s a legelvetem&uuml;ltebbeknek is a termen k&iacute;v&uuml;l kell meg&eacute;lni a Kar&aacute;csony &eacute;s a Szilveszter legszebb\/nem a legszebb pillanatait.<\/p>\n<p style=&quot;text-align: justify;&quot;>M&aacute;rcius 17-e, kedd, a z&aacute;r&aacute;s el\u0151tti utols&oacute;, r&ouml;vid&iacute;tett nyitvatart&oacute;s nap is beleillhetett volna ebbe a sorba, csak a mostani saj&aacute;tos hangulatot nem az &eacute;vz&aacute;r&aacute;sra val&oacute; k&eacute;sz&uuml;l\u0151d&eacute;s, hanem a Dunacentert ellep\u0151 nagybev&aacute;s&aacute;rl&oacute;k &eacute;s csaknem a teljes benti eszk&ouml;zt&aacute;ram hazasz&aacute;ll&iacute;t&aacute;sa adta. A poszttraum&aacute;s d&eacute;lut&aacute;n &eacute;s este ut&aacute;n viszont m&aacute;r m&aacute;snap megindultak az otthoni edz&eacute;sek.<strong> Hogyan is n&eacute;z ez ki n&aacute;lam?<\/p>\n<p><\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><iframe frameborder=&quot;0&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/dQHdTdIpotc&quot; width=&quot;560&quot;><\/iframe><\/p>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>Az &eacute;n edz\u0151i munk&aacute;m gyakorlatilag egy folyamatos, eg&eacute;sz napos, p&ouml;rg\u0151s, de k&ouml;nny\u0171 fizikai aktivit&aacute;ssal &eacute;r fel,<\/strong> melyhez t&aacute;rsul a napi szinten ker&eacute;kp&aacute;rral val&oacute; k&ouml;zleked&eacute;s &eacute;s az edz&eacute;sek. <strong>Ezzel a nagy mennyis&eacute;g\u0171 elhaszn&aacute;lt energi&aacute;val a terv megalkot&aacute;sakor sz&aacute;molnom kellett.<\/strong> Az &iacute;gy is kevesebb energiaig&eacute;nyt pedig a minim&aacute;lisan kevesebb t&aacute;panyagfelv&eacute;tellel k&ouml;vetem.&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>Nem csak az energiam&eacute;rlegre kellett figyelni<\/strong> a terv &ouml;ssze&aacute;ll&iacute;t&aacute;sakor, a kor&aacute;bban nap-mint nap v&eacute;grehajtott sokoldal&uacute; mozg&aacute;sanyagnak vissza kell k&ouml;sz&ouml;nnie ebben a z&aacute;rk&oacute;zottabb, inakt&iacute;vabb id\u0151szakban is.<strong> Ez&eacute;rt a monoton, intenz&iacute;v, egyenetlen talajon val&oacute; gyalogl&aacute;s, fut&aacute;s &eacute;s sokoldal&uacute; er\u0151s&iacute;t\u0151 edz&eacute;sek adj&aacute;k a program gerinc&eacute;t.<\/strong> T&ouml;bben esnek abba a hib&aacute;ba, hogy a nem megszokott k&ouml;rnyezetben v&eacute;grehajtott edz&eacute;s kev&eacute;sb&eacute; lesz j&oacute;l-fel&eacute;p&iacute;tett, ez&eacute;rt a be-, &eacute;s levezet&eacute;sek is a megszokott m&oacute;don t&ouml;rt&eacute;njenek, nem maradhatnak el az SMR-eszk&ouml;z&ouml;k &eacute;s a stretching sem!<\/p>\n<p style=&quot;text-align: justify;&quot;> <strong>Vannak a helyzetnek el\u0151nyei is.<\/strong> Szokt&aacute;k mondani, hogy nincs rossz id\u0151, csak felk&eacute;sz&uuml;letlen t&uacute;r&aacute;z&oacute;. Szerencs&eacute;re nem janu&aacute;rban kell ezt a mond&aacute;st &eacute;rv&eacute;nyre juttatnom, de a terv minden id\u0151j&aacute;r&aacute;si k&ouml;r&uuml;lm&eacute;ny k&ouml;z&ouml;tti v&eacute;grehajt&aacute;sa egy eddig kev&eacute;sb&eacute; ismert terhel&eacute;sfokoz&oacute; t&eacute;nyez\u0151vel is szembe&aacute;ll&iacute;t, <strong>a term&eacute;szet er\u0151i &uacute;jfajta ellen&aacute;ll&aacute;st k&eacute;peznek a megszokotthoz k&eacute;pest. Tov&aacute;bb&aacute; a D-vitamin p&oacute;tl&aacute;ssal sem lesznek probl&eacute;m&aacute;k.<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><strong>&nbsp;<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;><img src=&quot;\/useruploads\/images\/post\/2020-04-17-maradj_otthon-2.jpg&quot; style=&quot;width: 100%;&quot; \/><\/p>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>A terv szerint minden nap egy &oacute;ra intenz&iacute;v gyalogl&aacute;ssal indul, m&eacute;g &eacute;hgyomorral,<\/strong> r&ouml;gt&ouml;n &eacute;bred&eacute;s ut&aacute;n, ezzel kihaszn&aacute;lva az autof&aacute;gia (a szervezet mechanizmusa, hogy megszabaduljon az &ouml;sszes lebontott, elhaszn&aacute;l&oacute;dott sejtalkotr&eacute;szekt\u0151l, feh&eacute;rj&eacute;kt\u0151l &eacute;s sejtmembr&aacute;nokt&oacute;l) id\u0151szakos b&ouml;jt okozta optim&aacute;lis m\u0171k&ouml;d&eacute;s&eacute;t, &eacute;s a nagyobb ar&aacute;ny&uacute; zs&iacute;r&eacute;get&eacute;st. <strong>A gyalogl&aacute;s &eacute;s a fut&aacute;s egyenetlen talajon seg&iacute;t tov&aacute;bb&aacute; meg\u0151rizni a csonts\u0171r\u0171s&eacute;get, az &iacute;z&uuml;letek megfelel\u0151 funkcionalit&aacute;s&aacute;t, a kardiovaszkul&aacute;ris rendszer eg&eacute;szs&eacute;g&eacute;t<\/strong>, pozit&iacute;v hat&aacute;st gyakorolnak a k&uuml;l&ouml;nb&ouml;z\u0151 l&aacute;gy r&eacute;szek t&oacute;nus&aacute;ra, ny&uacute;jthat&oacute;s&aacute;g&aacute;ra, &ldquo;tart&aacute;st jav&iacute;t&oacute;&rdquo; hat&aacute;suk is van.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong> Heti n&eacute;gy d&eacute;lut&aacute;non er\u0151s&iacute;t\u0151-, valamint h&aacute;rom d&eacute;lut&aacute;non fut&oacute;edz&eacute;st v&eacute;gzek, az esetek t&ouml;bbs&eacute;g&eacute;ben felv&aacute;ltva.<\/strong> Az er\u0151s&iacute;t\u0151 edz&eacute;sek sor&aacute;n korl&aacute;tozottabb mennyis&eacute;g\u0171 szer &aacute;ll rendelkez&eacute;semre a termi edz&eacute;sekhez k&eacute;pest, ezt <strong>musz&aacute;j kreativit&aacute;ssal ellens&uacute;lyoznom.<\/strong> Pontos, gyakorlatfelsorol&oacute; tervet nem &iacute;rok le, a vide&oacute;ban &uacute;gyis az &ouml;sszes edz&eacute;snapb&oacute;l j&oacute;p&aacute;r bemutat&aacute;sra ker&uuml;l.<\/p>\n<p style=&quot;text-align: justify;&quot;>A fel&eacute;p&iacute;t&eacute;se azonban a k&ouml;vetkez\u0151:<\/p>\n<p> <strong>A nap: Als&oacute; v&eacute;gtag- tricepsz- has<\/strong><br \/><strong> B nap: T&ouml;rzs- v&aacute;ll<\/strong><br \/><strong> C nap: Mell- bicepsz, has<\/strong><br \/><strong> D nap: Has<\/strong><\/p>\n<p> A val&oacute;s&aacute;gban- a vide&oacute;ban l&aacute;that&oacute; gyakorlatok is ezt bizony&iacute;tj&aacute;k- nem lehet ilyen tiszt&aacute;n, osztott edz&eacute;sterv m&oacute;dj&aacute;ra elk&uuml;l&ouml;n&iacute;teni az edz&eacute;snapokat, azonban, a k&uuml;l&ouml;nb&ouml;z\u0151 napok le&iacute;r&aacute;sai, az adott edz&eacute;snapok f\u0151 c&eacute;ljait m&eacute;gis j&oacute;l mutatj&aacute;k.<\/p>\n<p style=&quot;text-align: justify;&quot;><strong>Az eszk&ouml;zeim k&ouml;z&uuml;l, amelyeket napi szinten haszn&aacute;lok, azok a k&eacute;zis&uacute;lyz&oacute;k, a s&uacute;lymell&eacute;ny, mini band-ek, sz\u0151nyegek, kettlebellek, SMR henger.<\/strong><\/p>\n<p style=&quot;text-align: justify;&quot;>Meddig tart ez az id\u0151szak? Lesz-e egy&aacute;ltal&aacute;n a sz&oacute; klasszikus &eacute;rtelm&eacute;ben vett v&eacute;ge? Ezt neh&eacute;z m&eacute;g ma megmondani. Addig is azonban a helyzethez val&oacute; alkalmazkod&aacute;s mindny&aacute;junk &eacute;rdeke, hogy ezekben a z&aacute;rk&oacute;zottabb, t&aacute;vols&aacute;gtart&oacute;bb id\u0151kben is meg\u0151rizz&uuml;k fitts&eacute;g&uuml;nket, ment&aacute;lis eg&eacute;szs&eacute;g&uuml;nket &eacute;s a hitet, hogy visszat&eacute;r&uuml;nk!<\/p>\n<p style=&quot;text-align: justify;&quot;>Ennek jegy&eacute;ben k&iacute;v&aacute;nok addig is j&oacute; edz&eacute;st &eacute;s eg&eacute;szs&eacute;get!<\/p>\n<p style=&quot;text-align: justify;&quot;>B&aacute;rmilyen k&eacute;rd&eacute;seddel fordulj hozz&aacute;m b&aacute;tran!<\/p>\n<p style=&quot;text-align: justify;&quot;>Torm&aacute;ssy &Aacute;kos<\/p>\n<p style=&quot;text-align: justify;&quot;>akos.tormassy@gmail.com<\/p>\n<p style=&quot;text-align: justify;&quot;>+36308135085<\/p>\n<p style=&quot;text-align: justify;&quot;>akostormassy.hu<\/p>\n<p style=&quot;text-align: justify;&quot;>&nbsp;<\/p>\n<p style=&quot;text-align: justify;&quot;>2020<br \/> A cikk a hat&aacute;lyos jogszab&aacute;lyok, rendeletek betart&aacute;s&aacute;val k&eacute;sz&uuml;lt.<br \/>K&ouml;sz&ouml;n&ouml;m Vend&eacute;gem, Dobrovics Lucia seg&iacute;ts&eacute;g&eacute;t &eacute;s k&ouml;zrem\u0171k&ouml;d&eacute;s&eacute;t!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2020. m\u00e1rcius 18-\u00e1n elj\u00f6tt a nap, ami a st\u00fadi\u00f3 t\u00f6bb, mint t\u00edz \u00e9ves t\u00f6rt\u00e9nete sor\u00e1n mindv\u00e9gig elk\u00e9pzelhetetlen volt, a gy\u0151ri SPEEDFIT nem nyitott ki Vend\u00e9gei el\u0151tt. Ez mindny\u00e1junkat alkalmazkod\u00e1sra k\u00e9sztetett, a k\u00f6vetkez\u0151kben le\u00edrom \u00e9s megmutatom hogyan alak\u00edtottam, alak\u00edtottuk \u00e1t mozg\u00e1sos mindennapjainkat, hogy elker\u00fclj\u00fck az \u0151r\u00fclet hat\u00e1r\u00e1t!<\/p>\n","protected":false},"author":2,"featured_media":5216,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Maradj otthon! napl\u00f3 &#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\/a-maradj-otthon-naplo\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Maradj otthon! napl\u00f3 &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"2020. m\u00e1rcius 18-\u00e1n elj\u00f6tt a nap, ami a st\u00fadi\u00f3 t\u00f6bb, mint t\u00edz \u00e9ves t\u00f6rt\u00e9nete sor\u00e1n mindv\u00e9gig elk\u00e9pzelhetetlen volt, a gy\u0151ri SPEEDFIT nem nyitott ki Vend\u00e9gei el\u0151tt. 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