{"id":10448,"date":"2021-03-25T08:00:31","date_gmt":"2021-03-25T07:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=10448"},"modified":"2021-03-19T13:39:58","modified_gmt":"2021-03-19T12:39:58","slug":"tipikus-hibak-a-szezon-elejen-irrealis-edzesterv","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/tipikus-hibak-a-szezon-elejen-irrealis-edzesterv\/","title":{"rendered":"Tipikus hib\u00e1k a szezon elej\u00e9n \u2013 Irre\u00e1lis edz\u00e9sterv"},"content":{"rendered":"

M\u00e1r a szezon elej\u00e9n beleveted magad az edz\u00e9sbe? Ezzel nem vagy egyed\u00fcl! A bicikliz\u00e9s szerelmeseik\u00e9nt alig v\u00e1rjuk, hogy \u00fajra felpattanjunk a bring\u00e1ra \u00e9s felfedezz\u00fck a vil\u00e1got. Cikk\u00fcnkkel n\u00e9h\u00e1ny egyszer\u0171 tippel szeretn\u00e9nk eml\u00e9keztetni, hogy mennyire fontos re\u00e1lisan be\u00fctemezni az edz\u00e9sedet. <\/strong><\/p>\n

<\/p>\n

Cs\u00e1b\u00edt\u00f3 a t\u00f6k\u00e9letes edz\u00e9sterv meg\u00edr\u00e1sa, ami pontosan olyan, amilyen a profik\u00e9 is egy \u00faj szezon kezdet\u00e9n. Sajnos a legt\u00f6bb\u00fcnk sz\u00e1m\u00e1ra ez nem t\u00fal re\u00e1lis, figyelembe v\u00e9ve a munk\u00e1t, a csal\u00e1dot, a bar\u00e1tokat \u00e9s m\u00e1s k\u00f6telezetts\u00e9geket. Ne v\u00e1rd el magadt\u00f3l, hogy profik\u00e9nt eddz! Val\u00f3sz\u00edn\u0171leg csak csal\u00f3d\u00e1shoz \u00e9s stresszhez fog vezetni, ha t\u00falterheled magad. Ha teheted, fordulj edz\u0151h\u00f6z \u00e9s besz\u00e9lj a csal\u00e1doddal az id\u0151korl\u00e1tokr\u00f3l. Tudnod kell, mihez tudsz re\u00e1lisan \u00e9s fenntarthat\u00f3an ragaszkodni az eg\u00e9sz szezonban. Tartsd szem el\u0151tt a k\u00f6vetkez\u0151 n\u00e9gy tan\u00e1csot is ahhoz, hogy elker\u00fcld a leggyakoribb szezoneleji hib\u00e1kat \u00e9s be tudd tartani az edz\u00e9stervedet.<\/p>\n

\"Cyclist\"<\/a>
L\u00e9gy re\u00e1lis, mikor az edz\u00e9sterved \u00edrod! \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Ne improviz\u00e1lj t\u00fal sokat!<\/strong><\/h2>\n

M\u00e9g akkor is, ha nincs edz\u00e9sterved az eg\u00e9sz szezonra, fontos, hogy legyen n\u00e9mi elk\u00e9pzel\u00e9sed arr\u00f3l, hogy milyen edz\u00e9st fogsz v\u00e9gezni. A m\u00e1sodik legfontosabb dolog, hogy ragaszkodj az elk\u00e9pzel\u00e9sedhez! Ha r\u00f6gt\u00f6n\u00f6zni kezdesz, vagy t\u00fal sok edz\u00e9st akarsz bep\u00f3tolni a mulaszt\u00e1sok miatt, akkor a j\u00f3 teljes\u00edtm\u00e9ny helyett f\u00e1radts\u00e1got tapasztalsz majd.<\/p>\n

Megold\u00e1s:<\/strong> K\u00e9sz\u00edts tervet, \u00e9s tartsd ahhoz magad! Ha kimarad egy edz\u00e9s, ne agg\u00f3dj miatta, egyszer\u0171en folytasd a k\u00f6vetkez\u0151vel az \u00fctemterv szerint. Csak akkor m\u00f3dos\u00edts a terven, ha egy vagy t\u00f6bb hetet mulasztasz.<\/p>\n

Fokozatosan felfel\u00e9<\/strong><\/h2>\n

Miel\u0151tt visszanyern\u00e9d a r\u00e9gi form\u00e1dat, n\u00e9ha lass\u00fanak \u00e9rezheted marad \u00e9s az elm\u00falt szezon eml\u00e9kei arra \u00f6szt\u00f6n\u00f6zhetnek, hogy jobban k\u00fczdj. Ez a strat\u00e9gia t\u00f6k\u00e9letes, ha s\u00e9r\u00fcl\u00e9sekre, t\u00falzott f\u00e1radts\u00e1gra \u00e9s a motiv\u00e1ci\u00f3d elveszt\u00e9s\u00e9re v\u00e1gysz.<\/p>\n

Megold\u00e1s:<\/strong> 2-3 h\u00e9tig n\u00f6veld fokozatosan a terhel\u00e9st edz\u00e9s k\u00f6zben. Ha a terveid szerint a h\u00e9t 4 napj\u00e1n akarsz majd edzeni, kezdd heti 2 alkalommal. A szezon eleji lelkesed\u00e9sedet \u00f6sszpontos\u00edtsd a terv betart\u00e1s\u00e1ra! Az edz\u00e9s ezen szakasz\u00e1ban a konzisztencia a legfontosabb.<\/p>\n

\"Road<\/a>
Lass\u00edts le! \u00a9 Profimedia<\/figcaption><\/figure>\n

N\u00e9h\u00e1ny h\u00e9t ut\u00e1n n\u00f6veld az intenzit\u00e1st!<\/strong><\/h2>\n

Rossz \u00f6tlet t\u00fal gyorsan n\u00f6velni a terhel\u00e9st \u00e9s rossz \u00f6tlet t\u00fal sokat v\u00e1rni r\u00e1. Fontos, hogy a szezon elej\u00e9n az aerob \u00e1ll\u00f3k\u00e9pess\u00e9g fejleszt\u00e9s\u00e9re \u00f6sszpontos\u00edts. De ez nem azt jelenti, hogy az \u00f6sszes edz\u00e9snek kitart\u00e1s-orient\u00e1ltnak kell lennie.<\/p>\n

Megold\u00e1s:<\/strong> Az els\u0151 2-3 h\u00e9t ut\u00e1n kezdj el r\u00f6vid, nagy intenzit\u00e1s\u00fa intervallumokat adni az edz\u00e9sekhez itt-ott. Eleinte csak egy kis r\u00e9sz\u00fcket tegy\u00e9k ki, de a szezon el\u0151rehaladt\u00e1val n\u00f6velheted a mennyis\u00e9g\u00fcket. Ne ragadj 2 h\u00f3napig vagy tov\u00e1bb az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sn\u00e9l!<\/p>\n

Ne hagyd ki a keresztedz\u00e9st!<\/strong><\/h2>\n

A szezonon k\u00edv\u00fcl a biciklisek \u00e1ltal\u00e1ban er\u0151nl\u00e9t\u00fck\u00f6n \u00e9s stabilit\u00e1sukon dolgoznak. Ne hagyd elveszni a befektetett kem\u00e9ny munk\u00e1t!<\/p>\n

Megold\u00e1s:<\/strong> C\u00e9lozz be legal\u00e1bb egy, ide\u00e1lis esetben kett\u0151 keresztedz\u00e9st hetente. Ez lehet\u0151v\u00e9 teszi, hogy megtartsd azt a fitts\u00e9get, amit az off-szezonban szerezt\u00e9l.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u00e1r a szezon elej\u00e9n beleveted magad az edz\u00e9sbe? Ezzel nem vagy egyed\u00fcl! A bicikliz\u00e9s szerelmeseik\u00e9nt alig v\u00e1rjuk, hogy \u00fajra felpattanjunk […]<\/p>\n","protected":false},"author":71,"featured_media":10452,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-10448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nTipikus hib\u00e1k a szezon elej\u00e9n \u2013 Irre\u00e1lis edz\u00e9sterv<\/title>\n<meta name=\"description\" content=\"M\u00e1r a szezon elej\u00e9n beleveted magad az edz\u00e9sbe? Ezzel nem vagy egyed\u00fcl! 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