{"id":3073,"date":"2019-04-19T08:00:21","date_gmt":"2019-04-19T07:00:21","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=3073"},"modified":"2019-04-11T13:39:29","modified_gmt":"2019-04-11T12:39:29","slug":"4-eronleti-gyakorlat-amire-valoban-szukseged-van-a-bringazashoz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/4-eronleti-gyakorlat-amire-valoban-szukseged-van-a-bringazashoz\/","title":{"rendered":"4 er\u0151nl\u00e9ti gyakorlat, amire val\u00f3ban sz\u00fcks\u00e9ged van a bring\u00e1z\u00e1shoz"},"content":{"rendered":"<p><strong>Milyen er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g-jav\u00edt\u00f3 feladatokat ig\u00e9nyel a bring\u00e1z\u00e1s? A bicikliz\u00e9s alapvet\u0151en az ism\u00e9telt er\u0151fesz\u00edt\u00e9sr\u0151l sz\u00f3l, egyszerre egy l\u00e1bat terhelve. De nem csak a l\u00e1baidra, er\u0151s t\u00f6rzsre \u00e9s gerincre is sz\u00fcks\u00e9ged van, hogy j\u00f3l \u00fcld meg a bicajt, emelked\u0151n tekerj, \u00e9s \u00fagy \u00e1ltal\u00e1ban a j\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9ghez.\u00a0 N\u00e9zz\u00fcnk 4 gyakorlatot, ami ezeket mind lefedi!<\/strong><!--more--><\/p>\n<h2><strong>Kit\u00f6r\u00e9s<\/strong><\/h2>\n<p>A kit\u00f6r\u00e9s nagyszer\u0171 gyakorlat, mivel egyszerre egy l\u00e1bbal dolgozol, ak\u00e1rcsak a teker\u00e9sn\u00e9l. A combizmot, a derekat \u00e9s a combhajl\u00edt\u00f3 izmokat c\u00e9lozza. El\u0151sz\u00f6r s\u00faly n\u00e9lk\u00fcl tan\u00e1csos kezdened, hogy begyakorold a helyes technik\u00e1t. Amint m\u00e1r megy, k\u00e9zbe vehetsz s\u00falyz\u00f3kat vagy kettlebellt a fokozottabb terhel\u00e9s \u00e9rdek\u00e9ben. C\u00e9lozd meg a 15-30 ism\u00e9tl\u00e9st szettenk\u00e9nt, hogy az aerob z\u00f3n\u00e1n bel\u00fcl tartsd az intenzit\u00e1st. Kattints a vide\u00f3ra, hogy l\u00e1sd, hogyan kell helyesen csin\u00e1lni.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae How-To | Lunges for Beginners\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/QOVaHwm-Q6U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Planking<\/strong><\/h2>\n<p>A planking, azaz a statikus fekv\u0151t\u00e1masz az egyik legjobb gyakorlat a t\u00f6rzs \u00e9s a gerinc er\u0151s\u00edt\u00e9s\u00e9re, amelyet j\u00f3form\u00e1n b\u00e1rhol \u00e9s b\u00e1rmikor v\u00e9gezhetsz. Megdolgozza a hasizmaidat, a derekadat \u00e9s a v\u00e1llakat. El\u0151sz\u00f6r juss el od\u00e1ig, hogy egy percig folyamatosan tudod tartani magad a helyes technik\u00e1val, majd ut\u00e1na kezdd el vari\u00e1lni. Emelheted k\u00f6zben az egyik l\u00e1bad vagy csin\u00e1lhatsz side planket, ami a gyakorlat oldalra fordul\u00f3, nehez\u00edtett verzi\u00f3ja, \u00e9s t\u00f6bb k\u00fcl\u00f6nb\u00f6z\u0151 r\u00e9sz\u00e9t is megdolgozza a t\u00f6rzs \u00e9s a gerinc \u00e1ltal hat\u00e1rolt ter\u00fcletnek. Ha nem vagy biztos a technik\u00e1ban vagy inspir\u00e1ci\u00f3ra van sz\u00fcks\u00e9ged, n\u00e9zd meg ezt a vide\u00f3t. Kib\u00edrod a 3 percet sz\u00fcnet n\u00e9lk\u00fcl?<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Bowflex\u00ae Bodyweight Workout | Three-Minute Perfect Plank\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ynUw0YsrmSg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Guggol\u00e1s<\/strong><\/h2>\n<p>A guggol\u00e1s egy nagyszer\u0171 gyakorlat a biciklis szezonon k\u00edv\u00fcli id\u0151szakra, hiszen megdolgozza a farizmot, a derekat, a n\u00e9gyfej\u0171 combizmot \u00e9s a t\u00e9rdhajl\u00edt\u00f3 izmokat. Seg\u00edt fejleszteni a maxim\u00e1lis er\u0151nl\u00e9tet \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9get. Elengedhetetlen, hogy a k\u00f6nnyebb s\u00falyokon megtanuld a helyes technik\u00e1t, hiszen a rosszul v\u00e9gzett guggol\u00e1sok t\u00f6bb k\u00e1rt okoznak, mint hasznot. Ahogy kezdesz hozz\u00e1szokni a helyesen v\u00e9gzett gyakorlatokhoz, cs\u00f6kkentheted az ism\u00e9tl\u00e9ssz\u00e1mot, n\u00f6velve a s\u00falyokat, vagy eljuthatsz od\u00e1ig, hogy egy l\u00e1bon v\u00e9gezz guggol\u00e1sokat. Rengeteg inform\u00e1ci\u00f3 el\u00e9rhet\u0151 a t\u00e9m\u00e1val kapcsolatban, ha bizonytalan lenn\u00e9l, hogyan kell megfelel\u0151en v\u00e9gezni \u0151ket, n\u00e9zd meg ezt a vide\u00f3t.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"The Perfect Squat - Do it right!\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/X0qC1k0Zi6k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Felh\u00faz\u00e1s merev l\u00e1bbal, egy l\u00e1bon<\/strong><\/h2>\n<p>A felh\u00faz\u00e1s szint\u00e9n egyike azoknak az alapvet\u0151 gyakorlatoknak, amelyeket mindenkinek v\u00e9geznie k\u00e9ne a holtid\u00e9nyben. A gyakorlat egy l\u00e1bon v\u00e9gzett vari\u00e1ci\u00f3ja nagyszer\u0171 a bicikliz\u00e9shez, mivel a cs\u00edp\u0151t \u00e9s a t\u00e9rdhajl\u00edt\u00f3 izmokat c\u00e9lozza, \u00e9s seg\u00edt jav\u00edtani az izmok egyenl\u0151tlen fejletts\u00e9g\u00e9n, hiszen mindk\u00e9t l\u00e1bnak meg kell tartania a terhet \u00f6nmag\u00e1ban is.\u00a0 Ez a v\u00e1ltozat nem a maxim\u00e1lis er\u0151nl\u00e9tr\u0151l sz\u00f3l, kezdd h\u00e1t nagyon kicsi s\u00fallyal \u00e9s a megfelel\u0151 technik\u00e1ra \u00f6sszpontos\u00edts. Ez m\u00e1r \u00f6nmag\u00e1ban is eredm\u00e9nyt hoz. Az ism\u00e9tl\u00e9sek lass\u00faak kell, hogy legyenek, a t\u00e9rdet finoman behajl\u00edtva, egyenes vagy kiss\u00e9 d\u00f6nt\u00f6tt h\u00e1ttal \u00e9s fesz\u00edtett t\u00f6rzzsel \u00e9s gerinccel.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BZqx3eOnDK7\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Milyen er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g-jav\u00edt\u00f3 feladatokat ig\u00e9nyel a bring\u00e1z\u00e1s? A bicikliz\u00e9s alapvet\u0151en az ism\u00e9telt er\u0151fesz\u00edt\u00e9sr\u0151l sz\u00f3l, egyszerre egy l\u00e1bat terhelve. De [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":3078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-3073","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>4 er\u0151nl\u00e9ti gyakorlat, amire val\u00f3ban sz\u00fcks\u00e9ged van a bring\u00e1z\u00e1shoz - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/4-eronleti-gyakorlat-amire-valoban-szukseged-van-a-bringazashoz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 er\u0151nl\u00e9ti gyakorlat, amire val\u00f3ban sz\u00fcks\u00e9ged van a bring\u00e1z\u00e1shoz\" \/>\n<meta property=\"og:description\" content=\"Milyen er\u0151nl\u00e9ti \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g-jav\u00edt\u00f3 feladatokat ig\u00e9nyel a bring\u00e1z\u00e1s? 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