{"id":16380,"date":"2022-11-11T08:00:02","date_gmt":"2022-11-11T06:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16380"},"modified":"2022-11-04T14:42:27","modified_gmt":"2022-11-04T12:42:27","slug":"kerekparos-gazdasagtan-technika-es-edzes","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparos-gazdasagtan-technika-es-edzes\/","title":{"rendered":"Ker\u00e9kp\u00e1ros gazdas\u00e1gtan – technika \u00e9s edz\u00e9s"},"content":{"rendered":"

A ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak jav\u00edt\u00e1sa azt eredm\u00e9nyezi, hogy kevesebb er\u0151fesz\u00edt\u00e9ssel gyorsabban tudunk haladni. Ez minden ker\u00e9kp\u00e1ros \u00e1lma. A gazdas\u00e1goss\u00e1g jav\u00edt\u00e1s\u00e1nak sz\u00e1mos m\u00f3dja van. Legut\u00f3bb arr\u00f3l besz\u00e9lt\u00fcnk, hogy milyen el\u0151ny\u00f6ket \u00e9rhetsz el a ker\u00e9kp\u00e1r poz\u00edci\u00f3j\u00e1nak jav\u00edt\u00e1s\u00e1val \u00e9s a mechanikai karbantart\u00e1ssal. Most itt az ideje, hogy megvizsg\u00e1ljuk a megfelel\u0151 ped\u00e1loz\u00e1si technik\u00e1t \u00e9s edz\u00e9st.<\/strong><\/p>\n

<\/p>\n

T\u00f6bb alacsony intenzit\u00e1s\u00fa edz\u00e9s<\/strong><\/h2>\n

K\u00e9tf\u00e9le izomrost l\u00e9tezik. A gyors r\u00e1ng\u00e1s\u00fa izomrostok er\u0151sek, \u00e9s seg\u00edtenek a sprintel\u00e9sben, valamint a neh\u00e9z s\u00falyok emel\u00e9s\u00e9ben. Ezek az izomrostok gyorsan elf\u00e1radnak, \u00e9s nem t\u00fal takar\u00e9kos az energiafelhaszn\u00e1l\u00e1suk. A lass\u00fa r\u00e1ng\u00e1s\u00fa izomrostok ezzel ellent\u00e9tben nem t\u00fal er\u0151sek, de gazdas\u00e1gos az energiafelhaszn\u00e1l\u00e1suk, \u00edgy lehet\u0151v\u00e9 teszik, hogy sok\u00e1ig k\u00e9pes legy\u00e9l tekerni. A t\u00f6bb, alacsony intenzit\u00e1s\u00fa edz\u00e9s ezeket az izomrostokat edzi, ami jav\u00edtja a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1t.<\/p>\n

Ha t\u00f6bb a szabadid\u0151d, a gazdas\u00e1goss\u00e1g tov\u00e1bbi jav\u00edt\u00e1sa \u00e9rdek\u00e9ben n\u00f6velheted az edz\u00e9smennyis\u00e9get. A j\u00f3 h\u00edr az, hogy a VO2 Max \u00e9rt\u00e9kkel ellent\u00e9tben, amely az \u00e9letkor el\u0151rehaladt\u00e1val cs\u00f6kken, a gazdas\u00e1goss\u00e1g m\u00e9g id\u0151sebb korban is folyamatosan javulhat, amennyiben t\u00f6bb id\u0151t t\u00f6ltesz alacsonyabb intenzit\u00e1s\u00fa edz\u00e9ssel.<\/p>\n

A technika jav\u00edt\u00e1sa<\/strong><\/h2>\n

Legy\u00fcnk \u0151szint\u00e9k, a ker\u00e9kp\u00e1roz\u00e1s szerelmesei nem fogj\u00e1k vissza magukat, ha az edz\u00e9smennyis\u00e9gr\u0151l van sz\u00f3. Szeret\u00fcnk minden adand\u00f3 alkalommal ker\u00e9kp\u00e1rozni. Teh\u00e1t az a tan\u00e1cs, hogy tekerj\u00fcnk t\u00f6bbet, nem t\u00fal hasznos. Szerencs\u00e9re azonban ezen k\u00edv\u00fcl is van mit tenni, ugyanis mindannyian jav\u00edthatunk a technik\u00e1nkon, amir\u0151l kider\u00fclt, hogy nagy hat\u00e1ssal lehet a ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1ra. Minden, amit a ker\u00e9kp\u00e1ron teszel, oxig\u00e9nt ig\u00e9nyel. Ha kiegyens\u00falyozatlan vagy fesz\u00fclt vagy, \u00e9s t\u00fal sokat himb\u00e1l\u00f3zol ide-oda, akkor oxig\u00e9nt pazarolsz el olyan dolgokra, amelyek nem seg\u00edtenek n\u00f6velni a sebess\u00e9ged.<\/p>\n

\"Cycling<\/a>
A ker\u00e9kp\u00e1ros gazdas\u00e1gtan a teljes\u00edtm\u00e9ny fontos meghat\u00e1roz\u00f3ja. \u00a9 Richard Johnson \/ Caia Image \/ Profimedia<\/em><\/figcaption><\/figure>\n

A fesz\u00fclts\u00e9g old\u00e1sa<\/strong><\/h2>\n

Az els\u0151 dolog, amin mindenki elkezdhet dolgozni, a fesz\u00fclts\u00e9g old\u00e1sa. Amikor er\u0151sen nyomjuk a ped\u00e1lokat, az eg\u00e9sz test\u00fcnk megfesz\u00fcl. Sajnos azonban minden megfesz\u00fclt izom oxig\u00e9nt em\u00e9szt el. A merev v\u00e1llak \u00e9s \u00e1llkapocs, valamint a korm\u00e1nyra m\u00e9rt hal\u00e1los szor\u00edt\u00e1s egyszer\u0171en nem seg\u00edt. Az olyan izmok ellaz\u00edt\u00e1sa, melyeknek ker\u00e9kp\u00e1roz\u00e1s k\u00f6zben nem felt\u00e9tlen\u00fcl kell fesz\u00fclni\u00fck, cs\u00f6kkenti az oxig\u00e9nfogyaszt\u00e1st, \u00e9s jav\u00edtja a gazdas\u00e1goss\u00e1got. Felragaszthatsz a korm\u00e1nyra egy eml\u00e9keztet\u0151 matric\u00e1t azzal a sz\u00f6veggel, hogy “laz\u00edtsd el a v\u00e1llakat”. Ha el\u00e9g gyakran eml\u00e9kezteted magad, be fog r\u00f6gz\u00fclni, hogy laz\u00e1bban tekerj.<\/p>\n

A ped\u00e1loz\u00e1s finom\u00edt\u00e1sa<\/strong><\/h2>\n

A ped\u00e1loz\u00e1s nem term\u00e9szetes mozg\u00e1s az emberi l\u00e1bak sz\u00e1m\u00e1ra. A l\u00e1baink az\u00e9rt fejl\u0151dtek ki, hogy j\u00e1rjunk, fussunk \u00e9s ugorjunk, nem pedig az\u00e9rt, hogy k\u00f6rbe-k\u00f6rbe forgassuk \u0151ket. Ezt figyelembe kell venn\u00fcnk, amikor meg akarjuk tanulni a leghat\u00e9konyabb ped\u00e1loz\u00e1si technik\u00e1t. A ped\u00e1loz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak jav\u00edt\u00e1sa azon m\u00falik, hogy mi t\u00f6rt\u00e9nik a ped\u00e1loz\u00e1s cs\u00facs\u00e1n. A legt\u00f6bb ker\u00e9kp\u00e1ros k\u00f6r\u00fclbel\u00fcl az 1 \u00f3r\u00e1s poz\u00edci\u00f3t\u00f3l az 5 \u00f3r\u00e1s poz\u00edci\u00f3ig kezd nyom\u00e1st gyakorolni a ped\u00e1lokra. A tr\u00fckk az, hogy a ezt egy kor\u00e1bbi poz\u00edci\u00f3b\u00f3l kell elkezdeni, hogy elker\u00fclj\u00fck a nyomat\u00e9k cs\u00f6kken\u00e9s\u00e9t. \u00cdme h\u00e1rom dolog, amit szem el\u0151tt kell tartanod, amikor optimaliz\u00e1lni pr\u00f3b\u00e1lod a ped\u00e1loz\u00e1si technik\u00e1dat.<\/p>\n

    \n
  • Kezdd a ped\u00e1l nyom\u00e1s\u00e1t k\u00f6r\u00fclbel\u00fcl a 11 \u00f3r\u00e1s poz\u00edci\u00f3ban, \u00e9s az 5 \u00f3r\u00e1s poz\u00edci\u00f3ig \u00f6sszpontos\u00edts az er\u0151kifejt\u00e9sre.<\/li>\n
  • Ne pr\u00f3b\u00e1lj er\u0151t kifejteni a ped\u00e1lk\u00f6r alj\u00e1n. Ez ugyanis nemcsak vesz\u00e9lyezteti a cs\u00edp\u0151hajl\u00edt\u00f3 izmaidat, de nem gener\u00e1l extra lend\u00fcletet<\/li>\n
  • Ne koncentr\u00e1lj t\u00falzottan a l\u00e1baddal t\u00f6rt\u00e9n\u0151 h\u00faz\u00e1sra sem. Ez szint\u00e9n k\u00e1ros\u00edthatja a cs\u00edp\u0151hajl\u00edt\u00f3 izmaidat, \u00e9s cs\u00f6kkenti a teljes\u00edtm\u00e9nyed is.<\/li>\n<\/ul>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    A ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak jav\u00edt\u00e1sa azt eredm\u00e9nyezi, hogy kevesebb er\u0151fesz\u00edt\u00e9ssel gyorsabban tudunk haladni. Ez minden ker\u00e9kp\u00e1ros \u00e1lma. A gazdas\u00e1goss\u00e1g jav\u00edt\u00e1s\u00e1nak sz\u00e1mos […]<\/p>\n","protected":false},"author":71,"featured_media":16382,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nKer\u00e9kp\u00e1ros gazdas\u00e1gtan - technika \u00e9s edz\u00e9s<\/title>\n<meta name=\"description\" content=\"A ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak jav\u00edt\u00e1sa azt eredm\u00e9nyezi, hogy kevesebb er\u0151fesz\u00edt\u00e9ssel gyorsabban tudunk haladni. Ez minden ker\u00e9kp\u00e1ros \u00e1lma. A gazdas\u00e1goss\u00e1g jav\u00edt\u00e1s\u00e1nak sz\u00e1mos m\u00f3dja van. Legut\u00f3bb arr\u00f3l besz\u00e9lt\u00fcnk, hogy milyen el\u0151ny\u00f6ket \u00e9rhetsz el a ker\u00e9kp\u00e1r poz\u00edci\u00f3j\u00e1nak jav\u00edt\u00e1s\u00e1val \u00e9s a mechanikai karbantart\u00e1ssal. Most itt az ideje, hogy megvizsg\u00e1ljuk a megfelel\u0151 ped\u00e1loz\u00e1si technik\u00e1t \u00e9s edz\u00e9st.\" \/>\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-technika-es-edzes\/\" \/>\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 - technika \u00e9s edz\u00e9s\" \/>\n<meta property=\"og:description\" content=\"A ker\u00e9kp\u00e1roz\u00e1s gazdas\u00e1goss\u00e1g\u00e1nak jav\u00edt\u00e1sa azt eredm\u00e9nyezi, hogy kevesebb er\u0151fesz\u00edt\u00e9ssel gyorsabban tudunk haladni. Ez minden ker\u00e9kp\u00e1ros \u00e1lma. A gazdas\u00e1goss\u00e1g jav\u00edt\u00e1s\u00e1nak sz\u00e1mos m\u00f3dja van. 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