{"id":13592,"date":"2022-02-17T08:00:34","date_gmt":"2022-02-17T06:00:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13592"},"modified":"2022-02-11T17:28:33","modified_gmt":"2022-02-11T15:28:33","slug":"a-belteri-es-szabadteri-kerekparozas-kulonbsegei","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/","title":{"rendered":"A belt\u00e9ri \u00e9s szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s k\u00fcl\u00f6nbs\u00e9gei"},"content":{"rendered":"

Az olyan virtu\u00e1lis platformok, mint a Zwift, egyre n\u00e9pszer\u0171bb\u00e9 teszik a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1st. Sz\u00f3rakoztat\u00f3 \u00e9s verseng\u0151 \u00e9lm\u00e9nny\u00e9 alak\u00edtanak valamit, ami kor\u00e1bban unalmas volt. Ma m\u00e1r otthon is eg\u00e9szen k\u00f6zel ker\u00fclhetsz a szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s \u00e9lm\u00e9ny\u00e9hez, de m\u00e9g mindig van n\u00e9h\u00e1ny l\u00e9nyeges k\u00fcl\u00f6nbs\u00e9g. Hasonl\u00edtsuk \u00f6ssze a kett\u0151t!<\/strong><\/p>\n

<\/p>\n

Ak\u00e1r bent vagy, ak\u00e1r kint, a l\u00e9nyeg, hogy biciklizel. Ugyanabban a ker\u00e9kp\u00e1ros ruh\u00e1ban, ugyanazzal a f\u00e1jdalommal a l\u00e1badban \u00e9s ugyanolyan j\u00f3les\u0151 k\u00e1v\u00e9val az edz\u00e9s v\u00e9g\u00e9n. De aki csak kipr\u00f3b\u00e1lta mindk\u00e9t verzi\u00f3t, tudja, hogy fontos k\u00fcl\u00f6nbs\u00e9gek vannak k\u00f6z\u00f6tt\u00fck, n\u00e9h\u00e1ny dolgot ugyanis nem lehet szimul\u00e1lni, m\u00e9g a legfejlettebb virtu\u00e1lis platformmal sem. Nem \u00e1rt tiszt\u00e1ban lenni ezekkel, hogy alkalmazkodni tudj a k\u00f6r\u00fclm\u00e9nyekhez.<\/p>\n

\"Indoor<\/a>
M\u00edg a szabadban egy \u00faj \u00fatvonalon tekerni igazi kaland, a benti edz\u00e9s gyakran ink\u00e1bb h\u00e1zimunk\u00e1nak \u00e9rz\u0151dik. \u00a9 Profimedia<\/figcaption><\/figure>\n

Belt\u00e9ren kell n\u00e9mi extra felszerel\u00e9s<\/strong><\/h2>\n

Kezdj\u00fck a nyilv\u00e1nval\u00f3val. Ha z\u00e1rt t\u00e9rben szeretn\u00e9l tekerni, \u00e9s olyan eszk\u00f6z\u00f6ket haszn\u00e1lni, mint a Zwift, akkor sz\u00fcks\u00e9ged lesz egy okos g\u00f6rg\u0151re, amihez r\u00f6gz\u00edthedet a ker\u00e9kp\u00e1rod. Szerencs\u00e9re ezek az elm\u00falt \u00e9vekben egyre megfizethet\u0151bbek \u00e9s hat\u00e9konyabbak.<\/p>\n

A belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s id\u0151hat\u00e9konyabb<\/strong><\/h2>\n

Amikor a szabadban tekersz, \u00e1tlagosan id\u0151d 10-15%-\u00e1t 0 wattos teljes\u00edtm\u00e9nyen t\u00f6lt\u00f6d. A lejt\u0151k, a forgalom \u00e9s egy\u00e9b fennakad\u00e1sok miatt sokat pihenhetsz. Belt\u00e9ren azonban semmi sem tart vissza. A szok\u00e1sos edz\u00e9sid\u0151d ak\u00e1r a fel\u00e9re is cs\u00f6kkentheted ahhoz, hogy ugyanazt a hat\u00e1st \u00e9rd el, mintha a szabadban tekern\u00e9l. Ez k\u00e9t dolgot jelent: a belt\u00e9ri edz\u00e9sek intenz\u00edvebbek, de id\u0151takar\u00e9kosabbak is. A szok\u00e1sos k\u00e9t \u00f3r\u00e1s \u00fatjaidat mind\u00f6ssze egy \u00f3ra alatt megteheted.<\/p>\n

A magasabb intenzit\u00e1s miatt a belt\u00e9ri edz\u00e9s nagyobb megterhel\u00e9st jelent a l\u00e1baidnak \u00e9s az idegrendszerednek. Id\u0151be telhet, mire alkalmazkodni tudsz. A t\u00faledz\u00e9s elker\u00fcl\u00e9se \u00e9rdek\u00e9ben hetente legfeljebb k\u00e9tszer biciklizz otthon!<\/p>\n

A 20 wattos szab\u00e1ly<\/strong><\/h2>\n

A kutat\u00e1sok azt mutatj\u00e1k, hogy a legt\u00f6bb ker\u00e9kp\u00e1ros t\u00f6bb energi\u00e1t tud termelni a szabadban, mint bent. A k\u00fcl\u00f6nbs\u00e9gek 11%-os n\u00f6veked\u00e9st\u0151l 70%-ig terjednek (Mieras, 2014). Egy vizsg\u00e1lat sor\u00e1n a versenyz\u0151k t\u00f6bb 40 km-es szakaszt tettek meg, \u00e9s \u00e1tlagosan 11-23 wattal t\u00f6bb energi\u00e1t tudtak termelni a szabadban, mint belt\u00e9ren.<\/p>\n

H\u00fcvelykujjszab\u00e1ly, hogy minden benti edz\u00e9sn\u00e9l k\u00f6r\u00fclbel\u00fcl 20 wattot kell levonni a szok\u00e1sos teljes\u00edtm\u00e9nyedb\u0151l, ha ezzel kapcsolatos c\u00e9lokat akarsz kit\u0171zni.<\/p>\n

Kev\u00e9sb\u00e9 izzadsz odakint<\/strong><\/h2>\n

Otthon az izzads\u00e1g h\u0171s\u00edt\u0151 hat\u00e1sa j\u00f3val alacsonyabb, mint kint, hiszen kisebb a l\u00e9g\u00e1raml\u00e1s. Ez fokozott izzad\u00e1shoz vezethet, ami felgyors\u00edtja a dehidrat\u00e1ci\u00f3t. Innen pedig egyenes \u00fat vezet a magasabb pulzussz\u00e1mhoz: ez az egyik oka annak, hogy a belt\u00e9ri bring\u00e1z\u00e1s intenz\u00edvebbnek t\u0171nik.<\/p>\n

\"Cyclist\"<\/a>
K\u00fclt\u00e9ren kev\u00e9sb\u00e9 izzadsz. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Gondoskodj a lehet\u0151 legjobb l\u00e9g\u00e1raml\u00e1sr\u00f3l otthonodban! Ha nem tudod az ablak k\u00f6zel\u00e9be elhelyezni a g\u00f6rg\u0151t, akkor \u00e9rdemes befektetni egy ventil\u00e1torba. A profik is gyakran haszn\u00e1lnak, hogy leh\u0171ts\u00e9k magukat. Val\u00f3ban \u00e9rezhet\u0151 k\u00fcl\u00f6nbs\u00e9get jelent! Gondolj arra is, hogy ezzel megv\u00e9ded ker\u00e9kp\u00e1rodat a s\u00f3s cseppekt\u0151l, f\u0151leg, ha egy t\u00f6r\u00f6lk\u00f6z\u0151vel is letakarod a korm\u00e1nyt.<\/p>\n

Korl\u00e1tozottabb mozg\u00e1st\u00e9r<\/strong><\/h2>\n

De nem csak a biciklidnek, hanem a testednek is. A szabadban folyamatosan apr\u00f3 v\u00e1ltoztat\u00e1sokat v\u00e9gzel a testhelyzeteden, hogy egyens\u00falyozni tudj. Kompenz\u00e1lnod kell az egyenetlen utakat, az akad\u00e1lyokat \u00e9s a d\u0151l\u00e9ssz\u00f6get. Ez seg\u00edt elosztani a terhel\u00e9st az izmaid k\u00f6z\u00f6tt. Belt\u00e9ren azonban kev\u00e9s lehet\u0151s\u00e9ged van mozogni. Emiatt pedig sokszor gyorsabban elf\u00e1radnak a tart\u00f3izmok.<\/p>\n

A belt\u00e9ri teker\u00e9s nehezebbnek t\u0171nik<\/strong><\/h2>\n

A l\u00e9g\u00e1raml\u00e1s k\u00fcl\u00f6nbs\u00e9gei, a fokozott izzad\u00e1si sebess\u00e9g \u00e9s a korl\u00e1tozott mozg\u00e1st\u00e9r miatt a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s nehezebbnek t\u0171nik. De van m\u00e9g egy fontos t\u00e9nyez\u0151, amit gyakran figyelmen k\u00edv\u00fcl hagynak. Ez pedig te vagy \u00e9s a figyelmed.<\/p>\n

A szabadban sokkal disszociat\u00edvabb gondolataid vannak. Figyelmed az \u00e1lmodoz\u00e1sra \u00e9s a k\u00f6rnyez\u0151 k\u00f6rnyezet megfigyel\u00e9s\u00e9re \u00f6sszpontosul. Belt\u00e9rben a k\u00f6rnyezeted jobban kedvez az asszociat\u00edv gondolatoknak. Val\u00f3sz\u00edn\u0171bb, hogy a l\u00e9gz\u00e9sre, a ped\u00e1loz\u00e1si technik\u00e1ra vagy a teljes\u00edtm\u00e9nym\u00e9r\u0151re figyelsz.<\/p>\n

A k\u00f6rnyezet \u00e9s az edz\u00e9s r\u00e9szleteinek fokozott tudatoss\u00e1ga miatt \u00fagy \u00e9rzed, hogy meger\u0151ltet\u0151bb a teker\u00e9s. Ez az egyik oka annak, hogy az olyan online ker\u00e9kp\u00e1ros platformok, mint a Zwift, n\u00e9pszer\u0171ek. Remek utat k\u00edn\u00e1lnak a disszociat\u00edv gondolatok sz\u00e1m\u00e1ra, melyek cs\u00f6kkenthetik az er\u0151fesz\u00edt\u00e9s \u00e9rz\u00e9s\u00e9t.<\/p>\n

\u00c9rdemes kipr\u00f3b\u00e1lni<\/strong><\/h2>\n

Igaz, hogy belt\u00e9ren csak extra felszerelts\u00e9ggel lehet bring\u00e1zni, \u00e9s nehezebbnek is t\u0171nik \u00edgy a mozg\u00e1s, mint a szabadban, a j\u00f3 h\u00edr viszont az, hogy olyan platformokkal, mint amilyen a Zwift, sz\u00e1mos h\u00e1tr\u00e1nyt lek\u00fczdhetsz. K\u00f6nnyed\u00e9n \u00e1tir\u00e1ny\u00edthatod a figyelmed az \u00e9g\u0151 l\u00e1baidr\u00f3l a virtu\u00e1lis t\u00e9ren zajl\u00f3 verseng\u00e9sre. A belt\u00e9ri edz\u00e9sek sokkal id\u0151takar\u00e9kosabbak is! Term\u00e9szetesen tov\u00e1bbra is im\u00e1dunk a szabadban mozogni, de a holtszezont nem \u00e1rthat megf\u0171szerezni kicsit belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1ssal.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az olyan virtu\u00e1lis platformok, mint a Zwift, egyre n\u00e9pszer\u0171bb\u00e9 teszik a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1st. Sz\u00f3rakoztat\u00f3 \u00e9s verseng\u0151 \u00e9lm\u00e9nny\u00e9 alak\u00edtanak valamit, ami […]<\/p>\n","protected":false},"author":71,"featured_media":13595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nA belt\u00e9ri \u00e9s szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s k\u00fcl\u00f6nbs\u00e9gei<\/title>\n<meta name=\"description\" content=\"Az olyan virtu\u00e1lis platformok, mint a Zwift, egyre n\u00e9pszer\u0171bb\u00e9 teszik a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1st. Sz\u00f3rakoztat\u00f3 \u00e9s verseng\u0151 \u00e9lm\u00e9nny\u00e9 alak\u00edtanak valamit, ami kor\u00e1bban unalmas volt. Ma m\u00e1r otthon is eg\u00e9szen k\u00f6zel ker\u00fclhetsz a szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s \u00e9lm\u00e9ny\u00e9hez, de m\u00e9g mindig van n\u00e9h\u00e1ny l\u00e9nyeges k\u00fcl\u00f6nbs\u00e9g. Hasonl\u00edtsuk \u00f6ssze a kett\u0151t!\" \/>\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\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A belt\u00e9ri \u00e9s szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s k\u00fcl\u00f6nbs\u00e9gei\" \/>\n<meta property=\"og:description\" content=\"Az olyan virtu\u00e1lis platformok, mint a Zwift, egyre n\u00e9pszer\u0171bb\u00e9 teszik a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1st. Sz\u00f3rakoztat\u00f3 \u00e9s verseng\u0151 \u00e9lm\u00e9nny\u00e9 alak\u00edtanak valamit, ami kor\u00e1bban unalmas volt. Ma m\u00e1r otthon is eg\u00e9szen k\u00f6zel ker\u00fclhetsz a szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s \u00e9lm\u00e9ny\u00e9hez, de m\u00e9g mindig van n\u00e9h\u00e1ny l\u00e9nyeges k\u00fcl\u00f6nbs\u00e9g. Hasonl\u00edtsuk \u00f6ssze a kett\u0151t!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/\" \/>\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=\"2022-02-17T06:00:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Indoor-Cycling-profimedia-0606415075-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\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/\",\"name\":\"A belt\u00e9ri \u00e9s szabadt\u00e9ri ker\u00e9kp\u00e1roz\u00e1s k\u00fcl\u00f6nbs\u00e9gei\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-belteri-es-szabadteri-kerekparozas-kulonbsegei\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Indoor-Cycling-profimedia-0606415075-CVR.jpg\",\"datePublished\":\"2022-02-17T06:00:34+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Az olyan virtu\u00e1lis platformok, mint a Zwift, egyre n\u00e9pszer\u0171bb\u00e9 teszik a belt\u00e9ri ker\u00e9kp\u00e1roz\u00e1st. 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