{"id":18197,"date":"2023-12-07T08:00:21","date_gmt":"2023-12-07T06:00:21","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=18197"},"modified":"2023-12-01T15:56:31","modified_gmt":"2023-12-01T13:56:31","slug":"hogyan-legyel-jobb-sprinter-hobbibringaskent","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-legyel-jobb-sprinter-hobbibringaskent\/","title":{"rendered":"Hogyan legy\u00e9l jobb sprinter hobbibring\u00e1sk\u00e9nt?"},"content":{"rendered":"

A sprintel\u00e9sr\u0151l gyakran azt gondolj\u00e1k, hogy csak a profi ker\u00e9kp\u00e1rosok csin\u00e1lj\u00e1k, de meglep\u0151en k\u00f6nnyen tanulhat\u00f3 \u00e9s el\u0151ny\u00f6s mindenki sz\u00e1m\u00e1ra. A legt\u00f6bb hobbiker\u00e9kp\u00e1ros nem l\u00e1tja mag\u00e1t sprinterk\u00e9nt, \u00edgy m\u00e9g csak meg sem pr\u00f3b\u00e1lja meg elsaj\u00e1t\u00edtani \u00e9s be\u00e9p\u00edteni az edz\u00e9sterv\u00e9be. Ez a cikk lerombolja a sprintel\u00e9s k\u00f6r\u00fcli misztikumot, bemutatva, hogyan pr\u00f3b\u00e1lkozhatnak vele azok, akik eddig nem mertek a k\u00f6zel\u00e9be sem menni, \u00e9s mit nyerhetnek vele.<\/strong><\/p>\n

<\/p>\n

Ami a legt\u00f6bb \u00f6n\u00e1ll\u00f3an kiki\u00e1ltott nem-sprinter nem vesz \u00e9szre, az az, hogy a sprintel\u00e9s nemcsak sprintel\u00e9sre j\u00f3. Tanulm\u00e1nyok kimutatt\u00e1k, hogy a sprintek n\u00f6velhetik az \u00e1ll\u00f3k\u00e9pess\u00e9get, k\u00fcl\u00f6n\u00f6sen a rekre\u00e1ci\u00f3s ker\u00e9kp\u00e1rosok k\u00f6r\u00e9ben. R\u00e1ad\u00e1sul viszonylag k\u00f6nnyen beilleszthet\u0151k a szok\u00e1sos teker\u00e9sekbe is. N\u00e9zz\u00fck meg, milyen egy j\u00f3 sprinttechnika, \u00e9s mutatunk n\u00e9h\u00e1ny p\u00e9ld\u00e1t a sprintedz\u00e9sekre is!<\/p>\n

Technikai h\u00e1tt\u00e9r<\/strong><\/h2>\n

A sprintel\u00e9s sokkal term\u00e9szetesebbnek \u00e9s sz\u00f3rakoztat\u00f3bbnak fog t\u0171nni, ha megtanulod a hat\u00e9kony sprinthez sz\u00fcks\u00e9ges megfelel\u0151 testtart\u00e1st \u00e9s ritmust. \u00cdme n\u00e9h\u00e1ny dolog, amire \u00e9rdemes figyelned a kezdetekkor. Val\u00f3sz\u00edn\u0171leg, te is tudod, mik ezek, de nem \u00e1rt v\u00e9gigmenni a list\u00e1n, h\u00e1tha van, amire m\u00e9g jobban odafigyelhetsz!<\/p>\n

Testtart\u00e1s:<\/strong> amikor felk\u00e9sz\u00fclsz a sprintel\u00e9sre, helyezd a kezeidet a v\u00e1lt\u00f3karok m\u00f6g\u00e9. Hajolj el\u0151re a cs\u00edp\u0151dre, hogy laposabb legyen a h\u00e1tad, de maradj el\u00e9g h\u00e1tul ahhoz, hogy meg\u0151rizd az egyens\u00falyod. A nyereg eleje \u00e9rintse a combod h\u00e1ts\u00f3 r\u00e9sz\u00e9t.<\/p>\n

Karok:<\/strong> enyh\u00e9n hajl\u00edtsd meg a csukl\u00f3idat, forgasd kifel\u00e9 a k\u00f6ny\u00f6k\u00f6d, \u00e9s \u00fagy terheld a korm\u00e1nyt, mintha befel\u00e9 akarn\u00e1d hajl\u00edtani a k\u00e9t sz\u00e9l\u00e9t.<\/p>\n

Terhel\u00e9s:<\/strong> h\u00fazd a korm\u00e1nyt a cs\u00edp\u0151dh\u00f6z minden ped\u00e1loz\u00e1ssal. Szinkroniz\u00e1ld a l\u00e1bad cs\u00facsponti er\u0151fesz\u00edt\u00e9s\u00e9t a szemk\u00f6zti karod cs\u00facsponti er\u0151fesz\u00edt\u00e9s\u00e9vel. Egyenletesen oszd el a munk\u00e1t a testr\u00e9szeid k\u00f6z\u00f6tt a lehet\u0151 leghat\u00e9konyabb teljes\u00edtm\u00e9nyhez.<\/p>\n

Temp\u00f3:<\/strong> Az ide\u00e1lis sprinttemp\u00f3 a ker\u00e9kp\u00e1rost\u00f3l f\u00fcgg\u0151en 90-120 fordulat\/perc k\u00f6z\u00f6tt van. Id\u0151 \u00e9s gyakorl\u00e1s sz\u00fcks\u00e9ges a magas fordulatsz\u00e1m el\u00e9r\u00e9s\u00e9hez.<\/p>\n

\"Liege-Bastogne-Liege\"<\/a>
A sprintel\u00e9sr\u0151l gyakran azt gondolj\u00e1k, hogy csak a profi ker\u00e9kp\u00e1rosok csin\u00e1lj\u00e1k, de meglep\u0151en k\u00f6nnyen tanulhat\u00f3 \u00e9s el\u0151ny\u00f6s mindenki sz\u00e1m\u00e1ra. \u00a9 Profimedia<\/figcaption><\/figure>\n

Sprint felfel\u00e9<\/strong><\/h2>\n

J\u00f3 kiindul\u00f3pont lehet, ha emelked\u0151n kezdesz el gyakorolni, hiszen ez a terep a k\u00f6nnyebb bring\u00e1soknak kedvez, akik norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt nehezebben boldoguln\u00e1nak a sprinterekkel szemben. Fontos, hogy r\u00f6vid sprintekben gondolkozz, hiszen felfel\u00e9 neh\u00e9z fenntartani a cs\u00facssebess\u00e9ged. Valahogy \u00edgy n\u00e9z ki egy kezd\u0151bar\u00e1t edz\u00e9s: Keress egy viszonylag meredek dombot a k\u00f6rny\u00e9keden, k\u00f6zel\u00edtsd meg egy s\u00edk r\u00e9sz fel\u0151l nagy sebess\u00e9ggel, majd \u00e1llj ki a nyeregb\u0151l egy 15 m\u00e1sodperces sprint erej\u00e9re, \u00e9pp amikor el\u00e9red az emelked\u0151t. F\u00f3kusz\u00e1lj a helyes technik\u00e1ra a teljes 15 m\u00e1sodperc alatt, hogy a legt\u00f6bbet hozd ki bel\u0151le!<\/p>\n

A sprintek k\u00f6z\u00f6tti pihen\u00e9s kulcsfontoss\u00e1g\u00fa, legal\u00e1bb 5 percig tekerj laza temp\u00f3ban, miel\u0151tt megpr\u00f3b\u00e1ln\u00e1l egy m\u00e1sodik sprintet. Az elv\u00e9gzend\u0151 sprintek sz\u00e1m\u00e1t a tapasztalati szint befoly\u00e1solja. A kezd\u0151knek 4, az \u00e1tlagosan sprintereknek 6, az el\u0151rehaladott bring\u00e1soknak pedig ak\u00e1r 10 is lehet, esetleg k\u00e9t k\u00fcl\u00f6n szettre osztva, hosszabb pihen\u0151id\u0151vel.<\/p>\n

Intervallumok<\/strong><\/h2>\n

Ha ki szeretn\u00e9d pr\u00f3b\u00e1lni s\u00edkon is a sprintel\u00e9st, oszd intervallumokra a sebess\u00e9ged! Ak\u00e1r \u00fagy is gondolhatsz erre a m\u00f3dszerre, mintha 3 r\u00e9szb\u0151l \u00e1llna a feladat: a felk\u00e9sz\u00fcl\u00e9shez egy viszonylag gyors sebess\u00e9get kell el\u00e9rned egy kem\u00e9nyebb fokozatban, k\u00f6r\u00fclbel\u00fcl 90-es fordulaton, \u00e9s a kezeidet a korm\u00e1nyon kell tartanod. Ezut\u00e1n k\u00f6vesd ezeket a l\u00e9p\u00e9seket:<\/p>\n

    \n
  • \u00c1llj ki a nyeregb\u0151l, \u00e9s sprintelj 10 m\u00e1sodpercig.<\/li>\n
  • \u00dclj le, \u00e9s folytasd a maxim\u00e1lis er\u0151fesz\u00edt\u00e9st tov\u00e1bbi 5 m\u00e1sodpercig.<\/li>\n
  • V\u00e1lts egy fokozattal nehezebbre, \u00fajra \u00e1llj fel, \u00e9s sprintelj 10 m\u00e1sodpercig.<\/li>\n
  • \u00dclj le, \u00e9s tov\u00e1bbra is maxim\u00e1lis er\u0151fesz\u00edt\u00e9ssel tekerj tov\u00e1bbi 5 m\u00e1sodpercig.<\/li>\n
  • V\u00e1lts egy fokozattal nehezebbre, \u00e9s nyomj egy utols\u00f3 sprintet 15 m\u00e1sodpercig.<\/li>\n
  • Pihenj k\u00f6nnyed teker\u00e9ssel 5 percig a k\u00f6vetkez\u0151 k\u00f6r el\u0151tt.<\/li>\n<\/ul>\n

    Ford\u00edts k\u00fcl\u00f6n\u00f6s figyelmet a pihen\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra<\/strong><\/h2>\n

    Azok, akik nem szoktak sprintelni, k\u00f6nnyen al\u00e1becs\u00fclik, hogy mennyire ig\u00e9nybe vesz egy ilyen edz\u00e9s. A r\u00f6vid id\u0151tartam ellen\u00e9re a magas intenzit\u00e1s miatt a sprintek igaz\u00e1n megterhelik az izmokat \u00e9s az idegrendszert. T\u00f6bb regener\u00e1ci\u00f3s id\u0151re lesz sz\u00fcks\u00e9ged, mint m\u00e1skor. A kezd\u0151knek el\u00e9g heti 1-2 sprintedz\u00e9st v\u00e9gezni. A hangs\u00faly ink\u00e1bb a technik\u00e1n, mint a lehet\u0151 legnagyobb teljes\u00edtm\u00e9ny el\u00e9r\u00e9s\u00e9n legyen. Az \u00e1tlagos ker\u00e9kp\u00e1rosok hetente ak\u00e1r 3 sprintedz\u00e9st is tarthatnak, m\u00edg a gyakorlottabb kerekesek ak\u00e1r heti 4-et is. Az el\u0151szezon j\u00f3 id\u0151pont lehet a sprintel\u00e9s elkezd\u00e9s\u00e9hez, \u00e9s ahogy k\u00f6zeledik a k\u00f6vetkez\u0151 \u00e9vad, n\u00f6velheted az intenzit\u00e1st. Hajr\u00e1!<\/p>\n","protected":false},"excerpt":{"rendered":"

    A sprintel\u00e9sr\u0151l gyakran azt gondolj\u00e1k, hogy csak a profi ker\u00e9kp\u00e1rosok csin\u00e1lj\u00e1k, de meglep\u0151en k\u00f6nnyen tanulhat\u00f3 \u00e9s el\u0151ny\u00f6s mindenki sz\u00e1m\u00e1ra. A […]<\/p>\n","protected":false},"author":71,"featured_media":18200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-18197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHogyan legy\u00e9l jobb sprinter hobbibring\u00e1sk\u00e9nt?<\/title>\n<meta name=\"description\" content=\"A sprintel\u00e9sr\u0151l gyakran azt gondolj\u00e1k, hogy csak a profi ker\u00e9kp\u00e1rosok csin\u00e1lj\u00e1k, de meglep\u0151en k\u00f6nnyen tanulhat\u00f3 \u00e9s el\u0151ny\u00f6s mindenki sz\u00e1m\u00e1ra. A legt\u00f6bb hobbiker\u00e9kp\u00e1ros nem l\u00e1tja mag\u00e1t sprinterk\u00e9nt, \u00edgy m\u00e9g csak meg sem pr\u00f3b\u00e1lja meg elsaj\u00e1t\u00edtani \u00e9s be\u00e9p\u00edteni az edz\u00e9sterv\u00e9be.\" \/>\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\/hogyan-legyel-jobb-sprinter-hobbibringaskent\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan legy\u00e9l jobb sprinter hobbibring\u00e1sk\u00e9nt?\" \/>\n<meta property=\"og:description\" content=\"A sprintel\u00e9sr\u0151l gyakran azt gondolj\u00e1k, hogy csak a profi ker\u00e9kp\u00e1rosok csin\u00e1lj\u00e1k, de meglep\u0151en k\u00f6nnyen tanulhat\u00f3 \u00e9s el\u0151ny\u00f6s mindenki sz\u00e1m\u00e1ra. 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