{"id":16377,"date":"2022-11-08T08:00:37","date_gmt":"2022-11-08T06:00:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16377"},"modified":"2022-11-04T14:40:39","modified_gmt":"2022-11-04T12:40:39","slug":"kerekparos-gazdasagtan-torzs-es-izomero","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-torzs-es-izomero\/","title":{"rendered":"Ker\u00e9kp\u00e1ros gazdas\u00e1gtan &#8211; T\u00f6rzs- \u00e9s izomer\u0151"},"content":{"rendered":"<p><strong>Sok bring\u00e1s tudja, hogy a s\u00falyemel\u00e9s hozz\u00e1seg\u00edthet a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez. \u00c9rdekes m\u00f3don azonban az el\u0151ny\u00f6k nem az izmok megn\u00f6vekedett m\u00e9ret\u00e9b\u0151l, hanem a ker\u00e9kp\u00e1ros gazdas\u00e1gtan javul\u00e1s\u00e1b\u00f3l sz\u00e1rmaznak. Ez\u00e1ltal ugyanis a t\u00f6rzs- \u00e9s izomer\u0151n v\u00e9gzett munk\u00e1val megtermelt energi\u00e1t jobban \u00e1t\u00fcltetheted az el\u0151rehalad\u00f3 mozg\u00e1sodba. L\u00e1ssuk, pontosan hogyan is haszn\u00e1lhatod az er\u0151nl\u00e9ti edz\u00e9st a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Kiegyens\u00falyozza az ellent\u00e9tes er\u0151ket<\/strong><\/h2>\n<p>A fizika szerint minden hat\u00e1s kiv\u00e1lt egy azzal egyen\u00e9rt\u00e9k\u0171 ellenhat\u00e1st. Ez azt jelenti, hogy mikor egy bizonyos er\u0151vel nyomod lefel\u00e9 a ped\u00e1lokat, akkor egy ugyanakkora er\u0151 nyomja felfel\u00e9 a l\u00e1baidat. Ez\u00e9rt van sz\u00fcks\u00e9ged er\u0151s t\u00f6rzsre, ugyanis ez seg\u00edt a stabiliz\u00e1l\u00e1sban \u00e9s az ellent\u00e9tes er\u0151k kiegyens\u00falyoz\u00e1s\u00e1ban. Ha a t\u00f6rzsed gyenge, az ellent\u00e9tes er\u0151k destabiliz\u00e1lhatj\u00e1k a fels\u0151testedet, ami t\u00f6bb oldalir\u00e1ny\u00fa mozg\u00e1shoz \u00e9s a ped\u00e1loz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak cs\u00f6kken\u00e9s\u00e9hez vezethet.<\/p>\n<h2><strong>Az er\u0151sebb izmok kevesebb felesleges mozg\u00e1st eredm\u00e9nyeznek<\/strong><\/h2>\n<p>Az \u00e1ltal\u00e1nos er\u0151nl\u00e9ti edz\u00e9s \u2013 teh\u00e1t nem csak a t\u00f6rzsizmokra kiterjed\u0151 \u2013 jav\u00edthatja a stabilit\u00e1st \u00e9s a motoros funkci\u00f3kat, ami jobb koordin\u00e1ci\u00f3t \u00e9s kevesebb felesleges mozg\u00e1st eredm\u00e9nyez. Minden egyes felesleges mozdulat kik\u00fcsz\u00f6b\u00f6l\u00e9s\u00e9vel n\u00f6velheted a teljes\u00edtm\u00e9nyt. De m\u00e9gis mennyi er\u0151nl\u00e9ti edz\u00e9st kell v\u00e9gezned ahhoz, hogy elkezd tapasztalni a javul\u00e1st? Nos, a tud\u00f3sok v\u00e9geztek egy k\u00eds\u00e9rletet, hogy kider\u00edts\u00e9k.<\/p>\n<h2><strong>Az er\u0151nl\u00e9ti edz\u00e9s jav\u00edtja a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1t<\/strong><\/h2>\n<p>13 j\u00f3l edzett ker\u00e9kp\u00e1ros (10 f\u00e9rfi \u00e9s 3 n\u0151) vett r\u00e9szt egy 8 hetes vizsg\u00e1latban. K\u00f6z\u00fcl\u00fck 8-at (7 f\u00e9rfit \u00e9s 1 n\u0151t) v\u00e9letlenszer\u0171en osztottak be abba az intervenci\u00f3s csoportba, amely a rendszeres ker\u00e9kp\u00e1roz\u00e1s mellett er\u0151nl\u00e9ti edz\u00e9st is v\u00e9gzett. A fennmarad\u00f3 \u2013 csup\u00e1n rendszeres ker\u00e9kp\u00e1ros edz\u00e9st v\u00e9gz\u0151 \u2013 5 alany szolg\u00e1lt kontrollcsoportk\u00e9nt.<\/p>\n<p>Az intervenci\u00f3s csoport ker\u00e9kp\u00e1rosai hetente 3, 4&#215;4-es guggol\u00e1st v\u00e9geztek, a sorozatok k\u00f6z\u00f6tt 3 perces pihen\u0151id\u0151vel. Amennyiben valamelyik alanynak siker\u00fclt v\u00e9grehajtania egy 5. ism\u00e9tl\u00e9st is, a k\u00f6vetkez\u0151 alkalommal 2,5 kg plusz s\u00falyt kapott, hogy az ism\u00e9tl\u00e9sek sz\u00e1ma \u00fajra 4-re cs\u00f6kkenjen.<\/p>\n<p>Mindk\u00e9t csoportot ker\u00e9kp\u00e1ros ergom\u00e9teren tesztelt\u00e9k a 8 hetes k\u00eds\u00e9rlet elej\u00e9n \u00e9s v\u00e9g\u00e9n is. A kutat\u00f3k meg\u00e1llap\u00edtott\u00e1k, hogy az intervenci\u00f3s csoport tagjai sikeresen jav\u00edtott\u00e1k a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1t, valamint n\u00f6velt\u00e9k a maxim\u00e1lis aerob teljes\u00edtm\u00e9nyt \u00e9s a kimer\u00fcl\u00e9sig eltelt id\u0151t. A kutat\u00f3k azt is megfigyelt\u00e9k, hogy nem v\u00e1ltozott az alanyok maxim\u00e1lis oxig\u00e9nfelv\u00e9tele, fordulatsz\u00e1ma \u00e9s tests\u00falya.<\/p>\n<h2><strong>Az er\u0151nl\u00e9ti edz\u00e9s m\u00e9g az edzetlen ker\u00e9kp\u00e1rosoknak is seg\u00edt<\/strong><\/h2>\n<p>A kutat\u00f3k v\u00e9geztek egy, az el\u0151z\u0151h\u00f6z hasonl\u00f3 k\u00eds\u00e9rletet is, ez alkalommal 7 edzetlen ker\u00e9kp\u00e1ros bevon\u00e1s\u00e1val. A protokoll szinte ugyanaz volt \u2013 heti 3, 4&#215;5-\u00f6s guggol\u00e1s. A tesztek elv\u00e9gz\u00e9se ut\u00e1n a kutat\u00f3k arra a k\u00f6vetkeztet\u00e9sre jutottak, hogy az edz\u00e9s jelent\u0151sen jav\u00edtotta a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1t a kor\u00e1bban edzetlen alanyokn\u00e1l.<\/p>\n<h2><strong>Tippek az er\u0151nl\u00e9ti edz\u00e9s beiktat\u00e1s\u00e1hoz<\/strong><\/h2>\n<p>A rendelkez\u00e9sre \u00e1ll\u00f3 kutat\u00e1sok j\u00f3 h\u00edrekkel szolg\u00e1lnak minden ker\u00e9kp\u00e1ros sz\u00e1m\u00e1ra. \u00dagy t\u0171nik, m\u00e1r viszonylag kev\u00e9s er\u0151nl\u00e9ti edz\u00e9s is kevesebb mint 2 h\u00f3nap alatt m\u00e9rhet\u0151 el\u0151ny\u00f6kkel j\u00e1rhat. \u00dagy \u00e9rzed, t\u00fal nagy macera hetente 3x edz\u0151terembe j\u00e1rni, csup\u00e1n n\u00e9h\u00e1ny neh\u00e9z guggol\u00e1s\u00e9rt? Nos, a j\u00f3 h\u00edr az, hogy az er\u0151nl\u00e9ti edz\u00e9sek nagy r\u00e9sz\u00e9t otthon is elv\u00e9gezheted, mindenf\u00e9le felszerel\u00e9s n\u00e9lk\u00fcl.<br \/>\nKezd\u0151k\u00e9nt val\u00f3sz\u00edn\u0171leg akkor l\u00e1tod majd a legnagyobb fejl\u0151d\u00e9st, ha a t\u00f6rzsedet \u00e9s a l\u00e1baidat is megmozgatod. Ennek legbiztons\u00e1gosabb m\u00f3dja a saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok. \u00cdme egy p\u00e9lda, ami seg\u00edthet egy gyors rutin kialak\u00edt\u00e1s\u00e1ban. Ezekkel a gyakorlatokkal kb. 15 perc alatt v\u00e9gezhetsz.<\/p>\n<ul>\n<li>Plank vari\u00e1ci\u00f3k<\/li>\n<li>Guggol\u00e1sok<\/li>\n<li>T\u00f6rzsemel\u00e9sek ny\u00fajtott l\u00e1bbal<\/li>\n<li>N\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszok<\/li>\n<\/ul>\n<p>Tartsd \u00e9szben, hogy m\u00e1r egy nagyon r\u00f6vid gyakorlat &#8211; ahol pl.: csak 4 sorozatot csin\u00e1lsz 4-5 ism\u00e9tl\u00e9ssel &#8211; elegend\u0151 ahhoz, hogy javul\u00e1st tapasztalj a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1ban. Teh\u00e1t az edz\u00e9s legyen r\u00f6vid, de rendszeres!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sok bring\u00e1s tudja, hogy a s\u00falyemel\u00e9s hozz\u00e1seg\u00edthet a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez. \u00c9rdekes m\u00f3don azonban az el\u0151ny\u00f6k nem az izmok megn\u00f6vekedett [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":16378,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16377","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>Ker\u00e9kp\u00e1ros gazdas\u00e1gtan - T\u00f6rzs- \u00e9s izomer\u0151<\/title>\n<meta name=\"description\" content=\"Sok bring\u00e1s tudja, hogy a s\u00falyemel\u00e9s hozz\u00e1seg\u00edthet a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez. \u00c9rdekes m\u00f3don azonban az el\u0151ny\u00f6k nem az izmok megn\u00f6vekedett m\u00e9ret\u00e9b\u0151l, hanem a ker\u00e9kp\u00e1ros gazdas\u00e1gtan javul\u00e1s\u00e1b\u00f3l sz\u00e1rmaznak. Ez\u00e1ltal ugyanis a t\u00f6rzs- \u00e9s izomer\u0151n v\u00e9gzett munk\u00e1val megtermelt energi\u00e1t jobban \u00e1t\u00fcltetheted az el\u0151rehalad\u00f3 mozg\u00e1sodba. L\u00e1ssuk, pontosan hogyan is haszn\u00e1lhatod az er\u0151nl\u00e9ti edz\u00e9st a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez\" \/>\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\/kerekparos-gazdasagtan-torzs-es-izomero\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ker\u00e9kp\u00e1ros gazdas\u00e1gtan - T\u00f6rzs- \u00e9s izomer\u0151\" \/>\n<meta property=\"og:description\" content=\"Sok bring\u00e1s tudja, hogy a s\u00falyemel\u00e9s hozz\u00e1seg\u00edthet a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez. \u00c9rdekes m\u00f3don azonban az el\u0151ny\u00f6k nem az izmok megn\u00f6vekedett m\u00e9ret\u00e9b\u0151l, hanem a ker\u00e9kp\u00e1ros gazdas\u00e1gtan javul\u00e1s\u00e1b\u00f3l sz\u00e1rmaznak. Ez\u00e1ltal ugyanis a t\u00f6rzs- \u00e9s izomer\u0151n v\u00e9gzett munk\u00e1val megtermelt energi\u00e1t jobban \u00e1t\u00fcltetheted az el\u0151rehalad\u00f3 mozg\u00e1sodba. L\u00e1ssuk, pontosan hogyan is haszn\u00e1lhatod az er\u0151nl\u00e9ti edz\u00e9st a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-torzs-es-izomero\/\" \/>\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=\"2022-11-08T06:00:37+00:00\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/11\/peloton-cvr-profimedia-0725907559.webp\" \/>\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=\"7\" \/>\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\/kerekparos-gazdasagtan-torzs-es-izomero\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-torzs-es-izomero\/\",\"name\":\"Ker\u00e9kp\u00e1ros gazdas\u00e1gtan - T\u00f6rzs- \u00e9s izomer\u0151\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-torzs-es-izomero\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-torzs-es-izomero\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/11\/peloton-cvr-profimedia-0725907559.webp\",\"datePublished\":\"2022-11-08T06:00:37+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Sok bring\u00e1s tudja, hogy a s\u00falyemel\u00e9s hozz\u00e1seg\u00edthet a ker\u00e9kp\u00e1ros sebess\u00e9g n\u00f6vel\u00e9s\u00e9hez. \u00c9rdekes m\u00f3don azonban az el\u0151ny\u00f6k nem az izmok megn\u00f6vekedett m\u00e9ret\u00e9b\u0151l, hanem a ker\u00e9kp\u00e1ros gazdas\u00e1gtan javul\u00e1s\u00e1b\u00f3l sz\u00e1rmaznak. 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