{"id":9521,"date":"2013-06-03T10:55:41","date_gmt":"2013-06-03T10:55:41","guid":{"rendered":"http:\/\/www.speed-fit.hu\/az-alkar\/"},"modified":"2013-06-03T10:55:41","modified_gmt":"2013-06-03T10:55:41","slug":"az-alkar","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/az-alkar\/","title":{"rendered":"Az alkar"},"content":{"rendered":"<div>\n<p><span style=&quot;font-family: tahoma,arial,helvetica,sans-serif; font-size: small;&quot;>Azonban azok, akik nem rendelkeznek olyan genetikai adotts&aacute;gokkal, melyek lehet\u0151v&eacute; teszik sz&aacute;mukra az alkaredz&eacute;s mell\u0151z&eacute;s&eacute;t, elengedhetetlen az alkar tervszer\u0171 &eacute;s terhel&eacute;ses edz&eacute;se. N&eacute;h&aacute;ny szerencs&eacute;snek mondhat&oacute; test&eacute;p&iacute;t\u0151 besz&aacute;molt arr&oacute;l, hogy mik&ouml;zben egy sorozat v&eacute;g&eacute;hez k&ouml;zelednek, k&uuml;l&ouml;n&ouml;sen ha nagy ism&eacute;tl&eacute;ssz&aacute;mmal vagy nagy terhel&eacute;ssel dolgoznak, az alkarjuk &quot;bedurran&quot;, &eacute;s hamarabb kimer&uuml;l mint az edzeni k&iacute;v&aacute;nt izom. Ez els\u0151sorban az olyan gyakorlatokn&aacute;l fordul el\u0151, mint a h&uacute;z&oacute;dzkod&aacute;s, a karhajl&iacute;t&aacute;s vagy ak&aacute;r az &aacute;ll&oacute; evez&eacute;s, oka pedig els\u0151sorban az adott egy&eacute;n izomered&eacute;si &eacute;s tapad&aacute;si pontjainak a kedvez\u0151 elrendez&eacute;se. Mivel az alkarjaink szinte &aacute;lland&oacute; haszn&aacute;latban vannak, s &iacute;gy kifejl\u0151d&ouml;tt ellen&aacute;ll&oacute;k&eacute;pess&eacute;g&uuml;k a m&eacute;rs&eacute;kelt er\u0151fesz&iacute;t&eacute;sekkel szemben, kem&eacute;ny, nagy ism&eacute;tl&eacute;ssz&aacute;m&uacute; gyakorlatokat kell haszn&aacute;lni edz&eacute;s&uuml;kre (20-30 ism&eacute;tl&eacute;s). Az ism&eacute;tl&eacute;ssz&aacute;mn&aacute;l is fontosabb azonban a piramiselv\u0171 s&uacute;lyeloszt&aacute;s betart&aacute;sa.<\/span><\/p>\n<p><span style=&quot;font-family: tahoma,arial,helvetica,sans-serif; font-size: small;&quot;>&nbsp;<\/span><\/p>\n<p><span style=&quot;font-family: tahoma,arial,helvetica,sans-serif; font-size: small;&quot;>forras &eacute;s a cikk folytat&aacute;sa:<a href=&quot;http:\/\/body.builder.hu\/edzesek_csoport.htm4?id=14&quot;>http:\/\/body.builder.hu\/edzesek_csoport.htm4?id=14<\/a><\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p><span style=&quot;font-family: tahoma,arial,helvetica,sans-serif; font-size: small;&quot;>Nem minden test&eacute;p&iacute;t\u0151 edzi az alkarj&aacute;t! Sokaknak nincs is erre sz&uuml;ks&eacute;ge, mivel a t&ouml;bbi gyakorlat sor&aacute;n a s&uacute;lyz&oacute; szor&iacute;t&aacute;sa m&aacute;r kell\u0151en megterheli az alkart.<\/span><\/p>\n","protected":false},"author":2,"featured_media":0,"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>Az alkar &#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\/az-alkar\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Az alkar &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Nem minden test&eacute;p&iacute;t\u0151 edzi az alkarj&aacute;t! 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