{"id":17123,"date":"2023-03-15T08:00:53","date_gmt":"2023-03-15T06:00:53","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17123"},"modified":"2023-03-10T13:44:07","modified_gmt":"2023-03-10T11:44:07","slug":"sulycsokkenesert-tekerni-5-tipp-az-edzesekhez","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-tipp-az-edzesekhez\/","title":{"rendered":"S\u00falycs\u00f6kken\u00e9s\u00e9rt tekerni – 5 tipp az edz\u00e9sekhez"},"content":{"rendered":"

Ez a cikk n\u00e9h\u00e1ny edz\u00e9si tippet tartalmaz azok sz\u00e1m\u00e1ra, akik a ker\u00e9kp\u00e1roz\u00e1st szeretn\u00e9k haszn\u00e1lni a felesleges kil\u00f3k lead\u00e1s\u00e1ra. Az el\u00e9rhet\u0151 c\u00e9lok kit\u0171z\u00e9s\u00e9t\u0151l az intervallumedz\u00e9sekig mindent lefed, amire sz\u00fcks\u00e9g lehet a siker \u00e9rdek\u00e9ben.<\/strong><\/p>\n

<\/p>\n

K\u00f6sd \u00f6ssze a fogy\u00e1st egy ker\u00e9kp\u00e1ros c\u00e9llal<\/strong><\/h2>\n

Miel\u0151tt elindulsz a fogy\u00e1s \u00fatj\u00e1n, fontos, hogy \u00e1tgondold, mit szeretn\u00e9l el\u00e9rni. Az eg\u00e9szs\u00e9ged, a testedr\u0151l alkotott k\u00e9ped vagy a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa a c\u00e9l? A klassz dolog a bicikliz\u00e9sben, hogy a fogy\u00e1s t\u00e1mogat\u00e1sa mellett, ennek a h\u00e1rom c\u00e9lnak az el\u00e9r\u00e9s\u00e9ben is seg\u00edt. \u00c9ppen ez\u00e9rt \u00e9rdemes ink\u00e1bb egy ker\u00e9kp\u00e1ros c\u00e9lt kit\u0171zn\u00f6d, ahelyett, hogy a m\u00e9rleg \u00e1ltal mutatott sz\u00e1mokat figyeln\u00e9d.<\/p>\n

A ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9ny k\u00e9z a k\u00e9zben j\u00e1r az eg\u00e9szs\u00e9ggel \u00e9s az optim\u00e1lis tests\u00fallyal. Nem tudsz eleget edzeni, ha beteg vagy s\u00e9r\u00fclt vagy, \u00e9s gyorsabban tudsz haladni, ha k\u00f6nnyebb vagy. Az egyik legfontosabb ker\u00e9kp\u00e1ros m\u00e9r\u0151sz\u00e1m a teljes\u00edtm\u00e9ny-s\u00faly ar\u00e1ny. Ezt \u00fagy sz\u00e1molhatod ki, hogy elosztod a bicikli teljes\u00edtm\u00e9nym\u00e9r\u0151je \u00e1ltal mutatott wattokat a kilogrammban meghat\u00e1rozott tests\u00falyoddal. Ezt k\u00f6vet\u0151en k\u00e9t dolgot tehetsz, ha szeretn\u00e9l gyorsabban tekerni. Edzheted a l\u00e1baidat, hogy er\u0151sebbek legyenek, vagy fogyhatsz, hogy k\u00f6nnyebb\u00e9 v\u00e1lj. B\u00e1rhogy is d\u00f6ntesz, okosan kell csin\u00e1lnod, ugyanis ezek a folyamatok hat\u00e1ssal vannak egym\u00e1sra – a t\u00fal gyors fogy\u00e1s p\u00e9ld\u00e1ul gyakran izomveszt\u00e9shez vezet.<\/p>\n

Ha c\u00e9lk\u00e9nt egy ker\u00e9kp\u00e1ros versenyt t\u0171z\u00f6l ki, a fogy\u00e1sodat valami m\u00e9rhet\u0151 \u00e9s id\u0151szer\u0171 dologhoz k\u00f6t\u00f6d. Ez m\u00e1sfajta motiv\u00e1ci\u00f3t ad. Tal\u00e1n elmondod a bar\u00e1taidnak, hogy benevezt\u00e9l egy versenyre, vagy az is lehet, hogy egy haveroddal egy\u00fctt v\u00e1gtok bele egy ilyen kih\u00edv\u00e1sba. Az az elhat\u00e1roz\u00e1s, hogy j\u00f3l akarsz teljes\u00edteni, nem akarod cserben hagyni a bar\u00e1taidat, \u00e9s h\u0171 akarsz maradni a szavadhoz, seg\u00edteni fog, hogy mind az edz\u00e9sben, mind a di\u00e9t\u00e1ban a helyes \u00faton maradj.<\/p>\n

\"Amateur<\/a>
A ker\u00e9kp\u00e1ros c\u00e9lod ak\u00e1r egy amat\u0151r versenyen val\u00f3 r\u00e9szv\u00e9tel is lehet. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

T\u00f6rekedj a k\u00f6vetkezetess\u00e9gre<\/strong><\/h2>\n

Sajnos az eg\u00e9szs\u00e9ges fogy\u00e1s id\u0151be telik. Nem siettetheted a dolgokat an\u00e9lk\u00fcl, hogy sok izmot vesz\u00edten\u00e9l vagy a di\u00e9ta ut\u00e1n mindent visszah\u00edzn\u00e1l (vagy ak\u00e1r t\u00f6bbet is). Elengedhetetlen, hogy k\u00f6vetkezetes legy\u00e9l. Ha \u00fagy tekintesz az \u00faj \u00e9trendedre \u00e9s edz\u00e9srutinodra, mint valami olyasmire, amit \u00e9vekig kell majd csin\u00e1lnod, az seg\u00edt \u00e1t\u00e9rtelmezni a helyzetedet. R\u00e1j\u00f6ssz, hogy nincs \u00e9rtelme kapkodni \u00e9s kock\u00e1ztatni a ki\u00e9g\u00e9st.<\/p>\n

Hossz\u00fa t\u00e1von sokkal jobb eredm\u00e9nyeket \u00e9rhetsz el, ha kisebb v\u00e1ltoztat\u00e1sokat iktatsz be, de azokhoz k\u00f6vetkezetesen ragaszkodsz. Nem sz\u00fcks\u00e9ges minden napodat bring\u00e1z\u00e1ssal telezs\u00fafolni. Ink\u00e1bb tal\u00e1ld meg azokat az edz\u00e9sfajt\u00e1kat, melyekr\u0151l el tudod k\u00e9pzelni, hogy a s\u00faly-c\u00e9lod el\u00e9r\u00e9se ut\u00e1n is sz\u00edvesen folytatn\u00e1d \u0151ket.<\/p>\n

Igaz\u00edtsd az edz\u00e9seket az \u00e9tkez\u00e9sekhez<\/strong><\/h2>\n

Az edz\u00e9sek id\u0151z\u00edt\u00e9se fontos t\u00e9nyez\u0151 lehet a fogy\u00e1sban, a ker\u00e9kp\u00e1roz\u00e1s ugyanis n\u00f6veli az \u00e9tv\u00e1gyat. Azonban, ha t\u00f6bb uzsonn\u00e1t iktatsz be az \u00e9trendedbe, az probl\u00e9m\u00e1t jelenthet. Ennek elker\u00fcl\u00e9se \u00e9rdek\u00e9ben egy dolgot tehetsz – tekerj reggeli, eb\u00e9d vagy vacsora el\u0151tt. \u00cdgy az edz\u00e9s ut\u00e1ni \u00e9hs\u00e9get az am\u00fagy is esed\u00e9kes \u00e9tkez\u00e9sekkel \u0171zheted el. Emellett, \u00edgy \u00f6sszess\u00e9g\u00e9ben val\u00f3sz\u00edn\u0171leg kevesebbet fogsz enni, vagyis a kal\u00f3riakereteden bel\u00fcl maradsz.<\/p>\n

N\u00f6veld az intenzit\u00e1st<\/strong><\/h2>\n

\u00c1ltal\u00e1nos szab\u00e1ly, hogy min\u00e9l gyorsabban tekersz, ann\u00e1l t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz el, mivel a l\u00e1bad egyre kem\u00e9nyebben dolgozik. K\u00e9nyelmes temp\u00f3ban, egy \u00f3ra ker\u00e9kp\u00e1roz\u00e1ssal kb. 400 kcal-t \u00e9gethetsz el, nagy intenzit\u00e1son tekerve viszont ennek ak\u00e1r a dupl\u00e1j\u00e1t is el\u00e9rheted. Versenyz\u00e9s k\u00f6zben a profik gyakran 1000 kcal-t is el\u00e9getnek \u00f3r\u00e1nk\u00e9nt. Ha teh\u00e1t beiktatsz n\u00e9h\u00e1ny intervallumedz\u00e9st az edz\u00e9stervedbe, az seg\u00edt, hogy kal\u00f3riadeficitben maradj. Kor\u00e1bbi cikk\u00fcnkben <\/a>tal\u00e1lsz n\u00e9h\u00e1ny p\u00e9ld\u00e1t az ilyen edz\u00e9st\u00edpusokra.<\/p>\n

K\u00f6vesd nyomon a fejl\u0151d\u00e9sed<\/strong><\/h2>\n

A fejl\u0151d\u00e9s nyomon k\u00f6vet\u00e9se hat\u00e9kony m\u00f3dja a motiv\u00e1ci\u00f3 fenntart\u00e1s\u00e1nak. Ha a tests\u00falyodr\u00f3l van sz\u00f3, \u00e9rdemes minden nap megm\u00e9rned magad, de az eredm\u00e9nyeket csak heti vagy havi rendszeress\u00e9ggel hasonl\u00edtsd \u00f6ssze. A s\u00falyod ugyanis ingadozni fog, \u00e9s nem \u00e9rdemes minden alkalommal p\u00e1nikba esned, amikor nem a v\u00e1rt m\u00f3don v\u00e1ltozik. N\u00e9ha \u00fagy t\u0171nhet, hogy a fogy\u00e1s megakadt, holott val\u00f3j\u00e1ban csak \u00e9ppen izmosodsz az edz\u00e9s hat\u00e1s\u00e1ra. Ilyenkor megnyugtat\u00f3 lehet, ha ink\u00e1bb arra tekintesz, mennyit fejl\u0151d\u00f6tt a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyed. Ak\u00e1r ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nym\u00e9r\u0151t, ak\u00e1r fitnesz\u00f3r\u00e1t, ak\u00e1r valamilyen okostelefonos alkalmaz\u00e1st haszn\u00e1lsz, k\u00f6nnyen l\u00e1thatod, most mennyivel gyorsabban tekersz fel a hegyre, mint a m\u00falt h\u00e9ten. Ez seg\u00edthet a helyes \u00faton maradni.<\/p>\n

A k\u00f6vetkez\u0151 cikkben a fogyni v\u00e1gy\u00f3 ker\u00e9kp\u00e1rosok gyakori di\u00e9t\u00e1s hib\u00e1it vessz\u00fck k\u00f6zelebbr\u0151l szem\u00fcgyre.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ez a cikk n\u00e9h\u00e1ny edz\u00e9si tippet tartalmaz azok sz\u00e1m\u00e1ra, akik a ker\u00e9kp\u00e1roz\u00e1st szeretn\u00e9k haszn\u00e1lni a felesleges kil\u00f3k lead\u00e1s\u00e1ra. Az el\u00e9rhet\u0151 […]<\/p>\n","protected":false},"author":71,"featured_media":17125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nS\u00falycs\u00f6kken\u00e9s\u00e9rt tekerni - 5 tipp az edz\u00e9sekhez<\/title>\n<meta name=\"description\" content=\"Ez a cikk n\u00e9h\u00e1ny edz\u00e9si tippet tartalmaz azok sz\u00e1m\u00e1ra, akik a ker\u00e9kp\u00e1roz\u00e1st szeretn\u00e9k haszn\u00e1lni a felesleges kil\u00f3k lead\u00e1s\u00e1ra. 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