{"id":9540,"date":"2018-06-05T07:48:03","date_gmt":"2018-06-05T07:48:03","guid":{"rendered":"http:\/\/www.speed-fit.hu\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/"},"modified":"2021-03-14T18:47:08","modified_gmt":"2021-03-14T17:47:08","slug":"mi-szukseges-a-sajat-testsulyos-huzodzkodashoz","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/","title":{"rendered":"Mi sz\u00fcks\u00e9ges a saj\u00e1t tests\u00falyos h\u00faz\u00f3dzkod\u00e1shoz?"},"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>Egyre t\u00f6bb embernek c\u00e9lja, hogy saj\u00e1t tests\u00faly\u00e1val h\u00faz\u00f3dzkodjon. Sokan feladj\u00e1k, mert nem hiszik el \u00f6nmagukr\u00f3l, hogy k\u00e9pesek r\u00e1, m\u00edg m\u00e1sok pedig r\u00e9g\u00f3ta dolgoznak rajta, m\u00e9gse \u00e9rnek el l\u00e1tv\u00e1nyos el\u0151rel\u00e9p\u00e9st.<\/p>\n<p>Legt\u00f6bben a h\u00fazodzkod\u00f3 g\u00e9p seg\u00edts\u00e9g\u00e9vel igyekeznek el\u00e9rni a fejl\u0151d\u00e9st, viszont a folyamatos el\u0151rel\u00e9p\u00e9shez ez kev\u00e9s, vagy t\u00fal hosszadalmas.<\/p>\n<p><strong>A k\u00f6vetkez\u0151 pontokban p\u00e1r\u00a0 gyakorlatot \u00e9s \u00f6tletet szeretn\u00e9k adni a sikeres v\u00e9grehajt\u00e1shoz:<\/strong><\/p>\n<ul>\n<li>Sokszor a v\u00e9grehajt\u00e1s sikertelens\u00e9g\u00e9t a h\u00e9tk\u00f6znapi tev\u00e9kenys\u00e9g\u00fcnk befoly\u00e1solja a legjobban. <strong>Az eg\u00e9sz napos sz\u00e1m\u00edt\u00f3g\u00e9p el\u0151tt vagy aut\u00f3ban g\u00f6rnyed\u00e9st\u0151l k\u00e9ptelenek vagyunk megfelel\u0151 mozg\u00e1startom\u00e1nyban dolgozni<\/strong>, amib\u0151l a kompenz\u00e1l\u00e1s, m\u00e1s izomcsoportok bekapcsol\u00e1sa fog k\u00f6vetkezni.<img decoding=\"async\" src=\"\/useruploads\/images\/melinda_cikk.jpg\" \/><\/li>\n<li><strong>A t\u00f6k\u00e9letes v\u00e9grehajt\u00e1s sor\u00e1n a test a h\u00e1t, a v\u00e1ll \u00e9s a kar izmait haszn\u00e1lja els\u0151sorban<\/strong> (pl: sz\u00e9les h\u00e1tizom, k\u00e9t- \u00e9s h\u00e1romfej\u0171 karizom, nagy g\u00f6rgeteg izom, rombuszizom, trap\u00e9zizom \u00e9s a lapockaemel\u0151 izom stb.), valamint a core <strong>(legf\u0151bb izmai: has\u00fcreget k\u00f6r\u00fclvev\u0151 izmok csoportja)<\/strong> \u00e9s a cs\u00edp\u0151 izmokat.<\/li>\n<li>Ebb\u0151l kifoly\u00f3lag els\u0151k\u00e9nt a mellizmot, a fels\u0151 h\u00e1ti szakaszt \u00e9s a v\u00e1llat kellene bekapcsolni \u00e9s <strong>mozg\u00e1sra b\u00edrni hengerez\u00e9ssel, majd ny\u00fajt\u00e1ssal.<\/strong> (Egyre t\u00f6bbet l\u00e1thatod cikkeinkben \u00e9s a teremben is, hogy rendszeresen haszn\u00e1lj\u00e1k a vend\u00e9gek. Ha szeretn\u00e9d kipr\u00f3b\u00e1lni, k\u00e9rd edz\u0151ink seg\u00edts\u00e9g\u00e9t, hogy megmutass\u00e1k a haszn\u00e1lat\u00e1t.)<\/li>\n<li><strong>K\u00fcl\u00f6nb\u00f6z\u0151 izol\u00e1lt gyakorlatokkal meg kell er\u0151s\u00edteni \u00e9s munk\u00e1ra b\u00edrni<\/strong> azokat <strong>az izmokat<\/strong>, amelyek a sz\u00fcks\u00e9gesek a h\u00faz\u00f3dzkod\u00e1shoz. K\u00fcl\u00f6nb\u00f6z\u0151 ellen\u00e1ll\u00e1st haszn\u00e1lva k\u00fcl\u00f6n figyelmet kell szentelni, hogy aktiviz\u00e1ljuk a lapock\u00e1k h\u00e1tra \u00e9s lefel\u00e9 h\u00faz\u00e1s\u00e1t, valamint a core izmokat a gyakorlatok sor\u00e1n. (aj\u00e1nlott eszk\u00f6z\u00f6k: k\u00e9zis\u00falyz\u00f3, TRX, gumiszalag stb.)<img decoding=\"async\" src=\"&quot;\/useruploads\/images\/melinda_cikk_2.jpg&quot;\" \/><\/li>\n<li><strong>Ezt k\u00f6vet\u0151en a h\u00faz\u00f3dzkod\u00e1s f\u00e1zisait kell k\u00fcl\u00f6n gyakorolni.<\/strong> Els\u0151 k\u00f6rben a l\u00f3g\u00e1st sz\u00fcks\u00e9ges elsaj\u00e1t\u00edtani, majd ezt \u00f6sszek\u00f6tni a v\u00e1ll leszor\u00edt\u00e1s\u00e1val \u00e9s a lapocka h\u00e1tra \u00e9s lefel\u00e9 h\u00faz\u00e1s\u00e1val. <strong>Ha ezt siker\u00fcl elsaj\u00e1t\u00edtani k\u00f6ny\u00f6khajl\u00edt\u00e1s n\u00e9lk\u00fcl, akkor biztosak lehet\u00fcnk abban, hogy a mozdulatot m\u00e1r a h\u00e1t izmai fogj\u00e1k kezdeni.<\/strong> A l\u00f3g\u00e1st k\u00f6vet\u0151en tanuljuk meg a h\u00faz\u00f3dzkod\u00e1s legfels\u0151 \u00e9s k\u00f6z\u00e9ps\u0151 pontj\u00e1t is statikusan kitartani (10-20-30 mp kereszt\u00fcl).<\/li>\n<li>V\u00e9g\u00fcl kezdj\u00fck el a k\u00fcl\u00f6nb\u00f6z\u0151 fog\u00e1s vari\u00e1ci\u00f3kkal v\u00e9grehajtani az els\u0151 h\u00faz\u00f3dzkod\u00e1sainkat (sz\u0171k fog\u00e1st\u00f3l haladjunk a sz\u00e9les fel\u00e9).<\/li>\n<\/ul>\n<p><strong>Seg\u00edts\u00e9gk\u00e9nt<\/strong> lehet <strong>g\u00e9pet<\/strong>, <strong>gumiszalagot<\/strong> haszn\u00e1lni vagy megk\u00e9rni egy <strong>edz\u0151t\u00e1rsat<\/strong> a gyakorlat v\u00e9grehajt\u00e1s\u00e1ban. A sikeres h\u00faz\u00f3dzkod\u00e1s \u00e9rdek\u00e9ben viszont t\u00f6rekedj\u00fcnk <strong>a saj\u00e1t tests\u00falyunk haszn\u00e1lat\u00e1ra a gyakorl\u00e1sok sor\u00e1n.<\/strong><\/p>\n<p>Tov\u00e1bbi k\u00e9rd\u00e9sek \u00e9s seg\u00edts\u00e9g k\u00e9r\u00e9se eset\u00e9n fordulj edz\u0151inkhez bizalommal, ak\u00e1r edz\u0151i tan\u00e1csad\u00e1s keretein bel\u00fcl, ak\u00e1r azon k\u00edv\u00fcl szem\u00e9lyesen, e-mailen vagy telefonon.<\/p>\n<p>Sok sikert a h\u00faz\u00f3dzkod\u00e1sokhoz!<\/p>\n<p>SPEEDFIT &#8211; Fitnesz Mindenkinek!<\/p>\n<p>Skrih\u00e1r-Nagy Melinda<\/p>\n<p>forr\u00e1s: http:\/\/redefiningstrength.com\/how-to-do-a-pull-up\/<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Egyre t\u00f6bb embernek c\u00e9lja, hogy  saj\u00e1t tests\u00faly\u00e1val h\u00faz\u00f3dzkodjon. Sokan feladj\u00e1k, mert nem hiszik el \u00f6nmagukr\u00f3l, hogy k\u00e9pesek r\u00e1, m\u00edg m\u00e1sok pedig r\u00e9g\u00f3ta dolgoznak rajta, m\u00e9gse \u00e9rnek el l\u00e1tv\u00e1nyos el\u0151rel\u00e9p\u00e9st.<\/p>\n","protected":false},"author":2,"featured_media":14942,"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>Mi sz\u00fcks\u00e9ges a saj\u00e1t tests\u00falyos h\u00faz\u00f3dzkod\u00e1shoz? &#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\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi sz\u00fcks\u00e9ges a saj\u00e1t tests\u00falyos h\u00faz\u00f3dzkod\u00e1shoz? &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Egyre t\u00f6bb embernek c\u00e9lja, hogy saj\u00e1t tests\u00faly\u00e1val h\u00faz\u00f3dzkodjon. Sokan feladj\u00e1k, mert nem hiszik el \u00f6nmagukr\u00f3l, hogy k\u00e9pesek r\u00e1, m\u00edg m\u00e1sok pedig r\u00e9g\u00f3ta dolgoznak rajta, m\u00e9gse \u00e9rnek el l\u00e1tv\u00e1nyos el\u0151rel\u00e9p\u00e9st.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.speed-fit.hu\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/\" \/>\n<meta property=\"og:site_name\" content=\"SPEEDFIT\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/speedfithu\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-05T07:48:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-14T17:47:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.speed-fit.hu\/wp-content\/uploads\/2018\/06\/2018-06-05-mi_szukseges_a_sajat_testsulyos_huzodzkodashoz.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"594\" \/>\n\t<meta property=\"og:image:height\" content=\"514\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SPEED FIT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szerz\u0151:\" \/>\n\t<meta name=\"twitter:data1\" content=\"SPEED FIT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Becs\u00fclt olvas\u00e1si id\u0151\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 perc\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.speed-fit.hu\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/\",\"url\":\"https:\/\/www.speed-fit.hu\/mi-szukseges-a-sajat-testsulyos-huzodzkodashoz\/\",\"name\":\"Mi sz\u00fcks\u00e9ges a saj\u00e1t tests\u00falyos h\u00faz\u00f3dzkod\u00e1shoz? 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