{"id":16091,"date":"2022-09-21T08:00:23","date_gmt":"2022-09-21T06:00:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16091"},"modified":"2022-09-19T10:22:34","modified_gmt":"2022-09-19T08:22:34","slug":"edzestippek-hogyan-legyel-jobb-hegyimeno","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzestippek-hogyan-legyel-jobb-hegyimeno\/","title":{"rendered":"Edz\u00e9stippek – Hogyan legy\u00e9l jobb hegyimen\u0151?"},"content":{"rendered":"

A hegym\u00e1sz\u00e1s a ker\u00e9kp\u00e1roz\u00e1s egyik legkifizet\u0151d\u0151bb r\u00e9sze. Ha fitt vagy \u00e9s j\u00f3l felk\u00e9sz\u00fclsz, semmi sem hasonl\u00edthat\u00f3 ahhoz az \u00e9rz\u00e9shez, amikor megh\u00f3d\u00edtasz a bring\u00e1ddal egy hegyet. N\u00e9zz\u00fck meg, hogy lehetsz fitt \u00e9s j\u00f3l felk\u00e9sz\u00fclt, akkor is, ha s\u00edk ter\u00fcleten \u00e9lsz!<\/strong><\/p>\n

<\/p>\n

Minden emelked\u0151 m\u00e1st k\u00f6vetel. A r\u00f6videbb m\u00e1sz\u00e1sok a VO2 max \u00e9rt\u00e9ked \u00e9s a sprintk\u00e9pess\u00e9ged teszik pr\u00f3b\u00e1ra, a hosszabbak az \u00e1ll\u00f3k\u00e9pess\u00e9ged \u00e9s a funkcon\u00e1lis k\u00fcsz\u00f6b\u00f6d (FTP). A legt\u00f6bb ker\u00e9kp\u00e1ros sz\u00e1m\u00e1ra a hossz\u00fa emelked\u0151k azok, melyek val\u00f3ban felfedik az edzetts\u00e9gi szintj\u00fcket. Cikk\u00fcnkben ezekre koncentr\u00e1lunk.<\/p>\n

Ism\u00e9tl\u00e9ses edz\u00e9s emelked\u0151n<\/strong><\/h2>\n

A nagy lejt\u0151kre val\u00f3 felk\u00e9sz\u00fcl\u00e9s legegyszer\u0171bb m\u00f3dja, ha kis lejt\u0151k\u00f6n ism\u00e9tl\u0151 edz\u00e9seket v\u00e9gz\u00fcnk. T\u00e9nyleg el\u00e9g egy apr\u00f3 domb, amit 5-10 perc alatt megm\u00e1szol. Maga az edz\u00e9s egyszer\u0171: tekerj fel, gyere le, azt\u00e1n csin\u00e1ld \u00fajra. \u00c9s \u00fajra. \u00c9s \u00fajra. Egy edz\u00e9s 30-60 perc k\u00f6z\u00f6tti legyen, teh\u00e1t annyiszor ism\u00e9teld meg a szakaszt, amennyiszer ebbe az id\u0151tartamba belef\u00e9r! K\u00e9nytelen leszel megtal\u00e1lni a megfelel\u0151 ritmust ahhoz, hogy b\u00edrd, r\u00e1ad\u00e1sul megismered azt, hogyan reag\u00e1l a tested az ilyen jelleg\u0171 mozg\u00e1sra, \u00e9s milyen temp\u00f3 m\u0171k\u00f6dik sz\u00e1modra a legjobban.<\/p>\n

\"Climbing<\/a>
A nagy emelked\u0151k elriaszthatj\u00e1k a kezd\u0151 ker\u00e9kp\u00e1rosokat \u00e9s r\u00e1ijeszthetnek a tapasztaltakra is. \u00a9 WAYHOME.studio \/ DPphoto \/ Profimedia<\/em><\/figcaption><\/figure>\n

Edz\u00e9s s\u00edk terepen<\/strong><\/h2>\n

Ha az Alf\u00f6ld\u00f6n \u00e9lsz, az sem jelenti azt, hogy soha nem m\u00e1szhatsz hegyet. S\u0151t, ak\u00e1r otthon, turb\u00f3n is elv\u00e9gezhetsz olyan gyakorlatokat, melyek felk\u00e9sz\u00edtenek az osztr\u00e1k t\u00e1jakra.<\/p>\n

Ha hosszan tekersz az anaerob k\u00fcsz\u00f6b\u00f6d hat\u00e1r\u00e1n, gyorsan ki\u00e9p\u00fcl a hegyekhez sz\u00fcks\u00e9ges tart\u00f3s, egyenletes teljes\u00edtm\u00e9nyed. A k\u00fcsz\u00f6bedz\u00e9sek c\u00e9lja az FTP jav\u00edt\u00e1sa, ami az egy \u00f3r\u00e1n kereszt\u00fcl tarthat\u00f3 maxim\u00e1lis teljes\u00edtm\u00e9nyt jelenti.<\/p>\n

A hossz\u00fa emelked\u0151kh\u00f6z j\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9g is sz\u00fcks\u00e9ges. Az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek f\u0151 c\u00e9lja a lass\u00fa (slow-twich) izomrostok fejleszt\u00e9se \u00e9s a test k\u00e9pz\u00e9se, hogy hat\u00e9konyabban haszn\u00e1lja fel a zs\u00edrt, mint \u00fczemanyagot. Fontos, hogy az edz\u00e9s v\u00e9ge fel\u00e9 fogd kem\u00e9nyebbre, hogy felk\u00e9sz\u00edtsd a tested a kem\u00e9ny munk\u00e1ra, akkor is, amikor m\u00e1r f\u00e1radt. \u00cdgy n\u00f6veld meg az \u00e1ll\u00f3k\u00e9pess\u00e9ged r\u00f6vid id\u0151 alatt!<\/a><\/p>\n

Nagy t\u00e1sk\u00e1k, nagy er\u0151fesz\u00edt\u00e9s<\/strong><\/h2>\n

Egy m\u00e1sik dolog, ami a m\u00e1sz\u00e1s \u00e9rzet\u00e9t szolg\u00e1lja, ha j\u00f3 sok felszerel\u00e9st viszel magaddal. \u00cdgy enyhe emelked\u0151k\u00f6n vagy s\u00edk terepen is dolgozhatsz. A plusz s\u00faly szimul\u00e1lja azt az extra er\u0151fesz\u00edt\u00e9st, ami a ped\u00e1loz\u00e1shoz egy val\u00f3di emelked\u0151n kell. C\u00e9lozz meg 20 perces intervallumokat, hogy fejl\u0151dj!<\/p>\n

Az elm\u00e9t is edzeni kell<\/strong><\/h2>\n

A negat\u00edv gondolatok is megakad\u00e1lyozhatj\u00e1k, hogy feljuss egy emelked\u0151n. Minden ker\u00e9kp\u00e1ros m\u00e1sk\u00e9pp kezeli a hosszan tart\u00f3 er\u0151fesz\u00edt\u00e9ssel j\u00e1r\u00f3 f\u00e1jdalmat \u00e9s k\u00e9nyelmetlens\u00e9get. Vannak, akik sz\u00e1molnak, vannak, akik a l\u00e9legzet\u00fckre \u00f6sszpontos\u00edtanak, m\u00e1sok mantr\u00e1znak. Minden alkalommal, amikor emelked\u0151n tekersz, tudatosan koncentr\u00e1lnod kell arra, hogyan gondolkozol! Figyeld meg, mi seg\u00edt, ha k\u00e9ts\u00e9gbe esel vagy k\u00e9telkedni kezdesz magadban? Fejleszd a gondolkod\u00e1sm\u00f3dodat, hogy ne akad\u00e1lyozd meg saj\u00e1t magad abban, hogy el\u00e9rd a cs\u00facsot!<\/p>\n","protected":false},"excerpt":{"rendered":"

A hegym\u00e1sz\u00e1s a ker\u00e9kp\u00e1roz\u00e1s egyik legkifizet\u0151d\u0151bb r\u00e9sze. Ha fitt vagy \u00e9s j\u00f3l felk\u00e9sz\u00fclsz, semmi sem hasonl\u00edthat\u00f3 ahhoz az \u00e9rz\u00e9shez, amikor […]<\/p>\n","protected":false},"author":71,"featured_media":16094,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEdz\u00e9stippek - Hogyan legy\u00e9l jobb hegyimen\u0151?<\/title>\n<meta name=\"description\" content=\"A hegym\u00e1sz\u00e1s a ker\u00e9kp\u00e1roz\u00e1s egyik legkifizet\u0151d\u0151bb r\u00e9sze. Ha fitt vagy \u00e9s j\u00f3l felk\u00e9sz\u00fclsz, semmi sem hasonl\u00edthat\u00f3 ahhoz az \u00e9rz\u00e9shez, amikor megh\u00f3d\u00edtasz a bring\u00e1ddal egy hegyet. N\u00e9zz\u00fck meg, hogy lehetsz fitt \u00e9s j\u00f3l felk\u00e9sz\u00fclt, akkor is, ha s\u00edk ter\u00fcleten \u00e9lsz!\" \/>\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\/edzestippek-hogyan-legyel-jobb-hegyimeno\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Edz\u00e9stippek - Hogyan legy\u00e9l jobb hegyimen\u0151?\" \/>\n<meta property=\"og:description\" content=\"A hegym\u00e1sz\u00e1s a ker\u00e9kp\u00e1roz\u00e1s egyik legkifizet\u0151d\u0151bb r\u00e9sze. Ha fitt vagy \u00e9s j\u00f3l felk\u00e9sz\u00fclsz, semmi sem hasonl\u00edthat\u00f3 ahhoz az \u00e9rz\u00e9shez, amikor megh\u00f3d\u00edtasz a bring\u00e1ddal egy hegyet. 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