{"id":9574,"date":"2020-01-20T19:00:41","date_gmt":"2020-01-20T19:00:41","guid":{"rendered":"http:\/\/www.speed-fit.hu\/military-press-katonai-nyomas-check-list\/"},"modified":"2020-11-02T19:48:50","modified_gmt":"2020-11-02T18:48:50","slug":"military-press-katonai-nyomas-check-list","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/military-press-katonai-nyomas-check-list\/","title":{"rendered":"Military Press\/Katonai Nyom\u00e1s Check List"},"content":{"rendered":"<p>Azokat a f\u00e9rfiakat \u00e9s h\u00f6lgyeket viszont, <strong>akik eg\u00e9szs\u00e9gesek, szeretn\u00e9nek izmosodni, form\u00e1sodni<\/strong>, j\u00f3 v\u00e1ll mobiliz\u00e1ci\u00f3val \u00e9s -stabiliz\u00e1ci\u00f3val rendelkeznek, \u00e9s m\u00e1r van edz\u00e9stapasztalatuk csak b\u00e1tor\u00edtom tudom, hogy <strong>pr\u00f3b\u00e1lj\u00e1k ki a v\u00e1llr\u00f3l nyom\u00e1st<\/strong>. Ez egy nagy \u00f6sszetett gyakorlat, mely abszol\u00fat egy napon eml\u00edthet\u0151 a fekvenyom\u00e1ssal, vagy a d\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9ssel, ami azt jelenti, hogy<strong> alapvet\u0151 fontoss\u00e1g\u00fa<\/strong>. Edzi a <strong>deltaizom<\/strong> el\u00fcls\u0151 \u00e9s k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t, a nagy <strong>mellizom<\/strong> kulcscsonti fej\u00e9t, a <strong>tricepszet<\/strong>, az el\u00fcls\u0151 <strong>f\u0171r\u00e9szizmot<\/strong>, a <strong>csukly\u00e1s<\/strong> <strong>izmot<\/strong> \u00e9s a m\u00e9lyebben fekv\u0151 <strong>t\u00f6vis feletti izmot<\/strong> is.<\/p>\n<p>A gyakorlatot legjobb \u00e1llva v\u00e9gezni, mert \u00edgy a teljes <strong>core izomzat<\/strong> nagyon komoly stabiliz\u00e1l\u00f3 szerephez jut. <strong>Amire figyeln\u00fcnk kell, hogy a gerincoszlop v\u00e9gig neutr\u00e1lis maradjon, vagyis az \u00e1gy\u00e9ki g\u00f6rb\u00fclet ne n\u00f6vekedjen,<\/strong> ezzel megakad\u00e1lyozza a porckorongs\u00e9rv kialakul\u00e1s\u00e1t hossz\u00fa t\u00e1von. Sz\u0171kfog\u00e1ssal v\u00e9gezve a nyom\u00e1st a deltaizom el\u00fcls\u0151 rostjai \u00e9s a nagy mellizom kulcscsonti r\u00e9sze h\u00faz\u00f3dik \u00f6ssze jobban. Ilyenkor k\u00f6ny\u00f6keink el\u0151re n\u00e9znek. Sz\u00e9les fog\u00e1st haszn\u00e1lva a deltaizom oldals\u00f3 \u00e9s el\u00fcls\u0151 r\u00e9szei kapnak nagyobb terhel\u00e9st \u00e9s ilyenkor a k\u00f6ny\u00f6keink oldalra n\u00e9znek. Kinyom\u00e1skor a s\u00falyz\u00f3 r\u00fad a test\u00fcnk s\u00edkj\u00e1ban marad, \u00e9s a fej\u00fcnket mozd\u00edtjuk h\u00e1tra.<\/p>\n<p><strong>Koncentrikus f\u00e1zisban (kitol\u00e1s) van a kil\u00e9gz\u00e9s<\/strong><\/p>\n<p><strong><img decoding=\"async\" src=\"\/useruploads\/images\/post\/2020-01-20-military-1.jpg\" \/><\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Excentrikus f\u00e1zisban (leenged\u00e9s) van a bel\u00e9gz\u00e9s<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><img decoding=\"async\" src=\"\/useruploads\/images\/post\/2020-01-20-military-2.jpg\" \/><\/strong><\/p>\n<p><strong>A gyakorlatnak k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3i vannak.<\/strong> V\u00e9gezhet\u0151 \u00fclve h\u00e1tt\u00e1ml\u00e1s padon, ami egy k\u00f6nny\u00edt\u00e9s, mert kikapcsoljuk a stabilit\u00e1s\u00e9rt felel\u0151s izomzatot. V\u00e9g\u00fcl gyakorolhatjuk g\u00e9pen, \u00fclve, <strong>(Shoulder Press)<\/strong> mikor is teljesen vezetett mozg\u00e1sp\u00e1ly\u00e1n, izol\u00e1ltan nyomunk, ami szinte garancia a biztons\u00e1gos \u00e9s helyes v\u00e9grehajt\u00e1sra.<\/p>\n<p>&nbsp;<\/p>\n<p>K\u00e9rd\u00e9sekkel forduljatok hozz\u00e1m b\u00e1tran! J\u00f3 edz\u00e9st k\u00edv\u00e1nok!<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Gallai D\u00e1vid<\/strong><\/p>\n<p><strong>Szem\u00e9lyi Edz\u0151<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Az\u00e9rt erre a gyakorlatra esett a v\u00e1laszt\u00e1som, mert nagyon kev\u00e9s, kis t\u00falz\u00e1ssal egy vend\u00e9get sem l\u00e1ttam m\u00e9g aki haszn\u00e1lja ezt a gyakorlatot, pl\u00e1ne helyes kivitelez\u00e9ssel. Hogy mi\u00e9rt lehet ez, els\u0151sorban az\u00e9rt, mert egy halad\u00f3 szint\u0171 gyakorlatr\u00f3l van sz\u00f3, m\u00e1sodsorban pedig az\u00e9rt, mert akinek gerinc vagy v\u00e1ll probl\u00e9m\u00e1ja van, annak er\u0151sen nem aj\u00e1nlott.<\/p>\n","protected":false},"author":2,"featured_media":5290,"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>Military Press\/Katonai Nyom\u00e1s Check List &#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\/military-press-katonai-nyomas-check-list\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Military Press\/Katonai Nyom\u00e1s Check List &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"Az\u00e9rt erre a gyakorlatra esett a v\u00e1laszt\u00e1som, mert nagyon kev\u00e9s, kis t\u00falz\u00e1ssal egy vend\u00e9get sem l\u00e1ttam m\u00e9g aki haszn\u00e1lja ezt a gyakorlatot, pl\u00e1ne helyes kivitelez\u00e9ssel. 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