{"id":12593,"date":"2021-10-08T08:00:00","date_gmt":"2021-10-08T06:00:00","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12593"},"modified":"2021-10-04T11:47:46","modified_gmt":"2021-10-04T09:47:46","slug":"5-perces-legzogyakorlat-a-vernyomas-csokkentesere","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/","title":{"rendered":"5 perces l\u00e9gz\u0151gyakorlat a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re"},"content":{"rendered":"<p><strong>Te szoktad a l\u00e9gz\u0151izmaidat edzeni? Ha nem, itt az ideje, hogy elkezdd! Egy \u00faj tanulm\u00e1ny szerint m\u00e9g egy nagyon r\u00f6vid gyakorlatsor is hasznos lehet, j\u00f3t tesz az eg\u00e9szs\u00e9gnek \u00e9s jav\u00edtja az \u00e1ll\u00f3k\u00e9pess\u00e9get.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>A l\u00e9gz\u0151izmok fejleszt\u00e9se<\/strong><\/h2>\n<p>A l\u00e9gz\u0151gyakorlatok nem \u00fajkelet\u0171 dolgok, a tanulm\u00e1nyban tesztelt IMST (Inspiratory muscle strength training) m\u00f3dszer\u00e9t m\u00e1r a 80-as \u00e9vekben kifejlesztett\u00e9k. C\u00e9lja, hogy seg\u00edtse a l\u00e9gz\u0151szervi betegs\u00e9gekkel k\u00fczd\u0151k gy\u00f3gyul\u00e1s\u00e1t a rekeszizom \u00e9s m\u00e1s l\u00e9gz\u0151izmok er\u0151s\u00edt\u00e9s\u00e9vel. Eredetileg egy gyakorlatsor 30 percen \u00e1t tartott.<\/p>\n<p>A boulderi Colorado Egyetem kutat\u00f3i \u00fagy d\u00f6nt\u00f6ttek, hogy jav\u00edtanak a m\u00f3dszeren. \u00d6ssze\u00e1ll\u00edtottak egy r\u00f6videbb, 5 perces protokollt, mind\u00f6ssze 30 bel\u00e9gz\u00e9ssel \u00e9s sokkal nagyobb intenzit\u00e1ssal, \u00e9s megfigyelt\u00e9k, milyen hat\u00e1ssal van a m\u00f3dszer a sz\u00edv- \u00e9s \u00e9rrendszeri probl\u00e9m\u00e1kra, a kognit\u00edv- \u00e9s a sportteljes\u00edtm\u00e9nyre.<\/p>\n<p><em>\u201eSz\u00e1mos olyan \u00e9letm\u00f3dstrat\u00e9gia l\u00e9tezik, melyr\u0151l tudjuk, hogy seg\u00edt megel\u0151zni a kardiovaszkul\u00e1ris betegs\u00e9gek kialakul\u00e1s\u00e1t id\u0151s korban is. Ezek azonban sok id\u0151t \u00e9s er\u0151fesz\u00edt\u00e9st ig\u00e9nyelnek, n\u00e9melyik r\u00e1ad\u00e1sul dr\u00e1ga \u00e9s nem mindenki sz\u00e1m\u00e1ra el\u00e9rhet\u0151. Az IMST gyakorlatok azonban 5 perc alatt elv\u00e9gezhet\u0151k az ember saj\u00e1t otthon\u00e1ban, ak\u00e1r TV-n\u00e9z\u00e9s k\u00f6zben is\u201d<\/em> \u2013 mondta a tanulm\u00e1ny vezet\u0151 szerz\u0151je, Daniel Craighead.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Lowering Blood Pressure in 5 Minutes\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/3KueabH8B8M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<p>Az \u00faj protokoll tesztel\u00e9s\u00e9re a kutat\u00f3k 36 feln\u0151tt embert k\u00e9rtek fel, akiknek a norm\u00e1l szintn\u00e9l magasabb a szisztol\u00e9s v\u00e9rnyom\u00e1sa. Az alanyok fele hat h\u00e9ten \u00e1t v\u00e9gezte az \u00faj, nagy rezisztenci\u00e1j\u00fa IMST gyakorlatokat, a m\u00e1sik fele pedig egy placebo-protokollt, sokkal alacsonyabb intenzit\u00e1ssal.<\/p>\n<h2><strong>Alacsonyabb v\u00e9rnyom\u00e1s \u00e9s jobb sportteljes\u00edtm\u00e9ny<\/strong><\/h2>\n<p>Az eredm\u00e9nyek egyszer\u0171en leny\u0171g\u00f6z\u0151ek lettek. A k\u00f6vetkez\u0151 k\u00fcl\u00f6nbs\u00e9geket figyelt\u00e9k meg az IMST csoport tagjain\u00e1l, a placebo csoporthoz k\u00e9pest:<\/p>\n<ul>\n<li>9 \u00e9rt\u00e9kkel alacsonyabb v\u00e9rnyom\u00e1s<\/li>\n<li>45% -os javul\u00e1s az art\u00e9ri\u00e1k t\u00e1gul\u00e1si k\u00e9pess\u00e9g\u00e9ben<\/li>\n<li>A nitrog\u00e9n-monoxid szintj\u00e9nek n\u00f6veked\u00e9se: ez a molekula seg\u00edt megakad\u00e1lyozni a v\u00e9rr\u00f6gk\u00e9pz\u0151d\u00e9st<\/li>\n<li>Alacsonyabb gyullad\u00e1s \u00e9s stressz-markerek<\/li>\n<li>Az agym\u0171k\u00f6d\u00e9s \u00e9s a fizikai er\u0151nl\u00e9t javul\u00e1sa<\/li>\n<\/ul>\n<p>Az ilyen m\u00e9rt\u00e9k\u0171 v\u00e9rnyom\u00e1ses\u00e9shez \u00e1ltal\u00e1ban hetente \u00f6tsz\u00f6r 30 perces s\u00e9t\u00e1kat kell tenni. A leg\u00edg\u00e9retesebb eredm\u00e9ny pedig, hogy a r\u00e9sztvev\u0151k a gyakorlatok abbahagy\u00e1sa ut\u00e1n 6 h\u00e9ttel is megtartott\u00e1k a felsorolt \u00e9rt\u00e9keket.<\/p>\n<p><em>\u201eNem csak id\u0151hat\u00e9konyabb, de hosszabb t\u00e1von hat, mint a hagyom\u00e1nyos programok<\/em>\u201d \u2013 emelte ki Craighead.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6950\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080.png\" alt=\"\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080.png 1080w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080-150x150.png 150w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080-300x300.png 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080-768x768.png 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/breathing-1080x1080-1024x1024.png 1024w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/a><\/p>\n<p>Az el\u0151zetes eredm\u00e9nyek azt is sugallt\u00e1k, hogy az MST jav\u00edtotta az agym\u0171k\u00f6d\u00e9s \u00e9s a fizikai alkalmass\u00e1g n\u00e9h\u00e1ny mutat\u00f3j\u00e1t. M\u00e1s kutat\u00f3k kor\u00e1bbi tanulm\u00e1nyai pedig al\u00e1t\u00e1masztott\u00e1k, hogy hasznos lehet a sportteljes\u00edtm\u00e9ny jav\u00edt\u00e1s\u00e1ban is.<\/p>\n<p><em>\u201eHa p\u00e9ld\u00e1ul maratont futsz, \u00e9s elf\u00e1radnak a l\u00e9gz\u0151izmaid, a v\u00e1zizmaidb\u00f3l lopj\u00e1k el a v\u00e9rt. Ha azonban ki\u00e9p\u00edted a l\u00e9gz\u0151izmok ellen\u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9t, erre nem lesz sz\u00fcks\u00e9g, \u00e9s nem fognak elf\u00e1radni a l\u00e1baid\u201d<\/em> \u2013 mondta a szakember.<\/p>\n<h2><strong>Pr\u00f3b\u00e1ld ki!<\/strong><\/h2>\n<p>Mivel az IMST rendk\u00edv\u00fcl biztons\u00e1gosnak bizonyult, a kutat\u00f3csoport okostelefonos alkalmaz\u00e1st fejleszt, amely lehet\u0151v\u00e9 teszi az emberek sz\u00e1m\u00e1ra, hogy otthon v\u00e9gezz\u00e9k el a protokollt.<\/p>\n<p><em>\u201eK\u00f6nny\u0171 elv\u00e9gezni, nem tart sok\u00e1ig \u00e9s remek lehet\u0151s\u00e9g, hogy sok embernek seg\u00edts\u00fcnk vele\u201d<\/em> \u2013 mondta Craighead.<\/p>\n<p>Ha k\u00edv\u00e1ncsi vagy r\u00e1, figyeld, mikor j\u00f6n ki az alkalmaz\u00e1s! Addig is gyakorolj <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/3-legzestechnika-amit-erdemes-megtanulni\/\">ker\u00e9kp\u00e1ros-specifikus l\u00e9gz\u0151technik\u00e1kat, amikr\u0151l itt \u00edrtunk kor\u00e1bban<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te szoktad a l\u00e9gz\u0151izmaidat edzeni? Ha nem, itt az ideje, hogy elkezdd! Egy \u00faj tanulm\u00e1ny szerint m\u00e9g egy nagyon r\u00f6vid [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":6993,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 perces l\u00e9gz\u0151gyakorlat a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re<\/title>\n<meta name=\"description\" content=\"Te szoktad a l\u00e9gz\u0151izmaidat edzeni? Ha nem, itt az ideje, hogy elkezdd! Egy \u00faj tanulm\u00e1ny szerint m\u00e9g egy nagyon r\u00f6vid gyakorlatsor is hasznos lehet, j\u00f3t tesz az eg\u00e9szs\u00e9gnek \u00e9s jav\u00edtja az \u00e1ll\u00f3k\u00e9pess\u00e9get.\" \/>\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.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 perces l\u00e9gz\u0151gyakorlat a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re\" \/>\n<meta property=\"og:description\" content=\"Te szoktad a l\u00e9gz\u0151izmaidat edzeni? Ha nem, itt az ideje, hogy elkezdd! Egy \u00faj tanulm\u00e1ny szerint m\u00e9g egy nagyon r\u00f6vid gyakorlatsor is hasznos lehet, j\u00f3t tesz az eg\u00e9szs\u00e9gnek \u00e9s jav\u00edtja az \u00e1ll\u00f3k\u00e9pess\u00e9get.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-08T06:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/03\/Catching-Breath-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/\",\"name\":\"5 perces l\u00e9gz\u0151gyakorlat a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-perces-legzogyakorlat-a-vernyomas-csokkentesere\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/03\/Catching-Breath-CVR.jpg\",\"datePublished\":\"2021-10-08T06:00:00+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Te szoktad a l\u00e9gz\u0151izmaidat edzeni? 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