{"id":4784,"date":"2019-08-21T07:00:07","date_gmt":"2019-08-21T06:00:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4784"},"modified":"2019-08-16T15:24:18","modified_gmt":"2019-08-16T14:24:18","slug":"50-km-es-edzesterv-kezdoknek-otodik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t"},"content":{"rendered":"

Az edz\u00e9sterved most m\u00e1r maxim\u00e1lis fokozaton d\u00fcb\u00f6r\u00f6g, miut\u00e1n nagyj\u00e1b\u00f3l 11 \u00f3r\u00e1t t\u00f6lt\u00f6tt\u00e9l a nyeregben, \u00e9s rengeteg keresztedz\u00e9st is nyomt\u00e1l. Be\u00fcthet a f\u00e1radts\u00e1g lassan, \u00edgy ez a h\u00e9t a regener\u00e1l\u00f3d\u00e1s jegy\u00e9ben telik majd. Fontos, hogy rendszeresen tarts laz\u00e1bb heteket az edz\u00e9stervben, hogy id\u0151t adj a testednek a regener\u00e1l\u00f3d\u00e1sra. Ehhez regener\u00e1l\u00f3 t\u00e1pl\u00e1l\u00e9kokat \u00e9s \u00e1tmozgat\u00f3 gyakorlatokat is mutatunk.<\/strong><\/p>\n

5. h\u00e9t \u2013 Regener\u00e1l\u00f3d\u00e1s<\/strong><\/h2>\n

\u00dagy 5 hetente \u00e9rdemes levenni a l\u00e1bad a g\u00e1zr\u00f3l, ez\u00e1ltal biztos\u00edtva a regener\u00e1l\u00f3d\u00e1st a tested sz\u00e1m\u00e1ra \u00e9s a meger\u0151s\u00f6d\u00e9st, amellett hogy megakad\u00e1lyozod az edz\u00e9s t\u00falhajszol\u00e1s\u00e1t. A keddi nap lesz a 60 perces BT teker\u00e9s napja, amelyben szerepel egy 20 perces MT a k\u00f6zep\u00e9n, ak\u00e1rcsak az el\u0151z\u0151 h\u00e9ten. Cs\u00fct\u00f6rt\u00f6k\u00f6n \u00e9s vas\u00e1rnap viszont csak 30-45 perces BT teker\u00e9sek vannak beiktatva. A fennmarad\u00f3 id\u0151t haszn\u00e1lhatod n\u00e9mi \u00e1tmozgat\u00e1sra, ahogy azt al\u00e1bb is r\u00e9szletezz\u00fck, \u00e9s koncentr\u00e1lhatsz a t\u00e1pl\u00e1l\u00e9k beviteledre, hogy a 6. h\u00e9tre teljesen friss legy\u00e9l, tele energi\u00e1val<\/p>\n

50 KM EDZ\u00c9STERV KEZD\u0150KNEK<\/strong><\/p>\n

\"\"<\/p>\n

Besz\u00e9d temp\u00f3 (BT) \u2013 K\u00f6nny\u0171 temp\u00f3, k\u00e9nyelmes folyamatos besz\u00e9lget\u00e9shez.<\/span>
\nM\u00e9rs\u00e9kelt temp\u00f3 (MT) \u2013 Fokozott er\u0151kifejt\u00e9s, szapor\u00e1bb l\u00e9gz\u00e9s, folyamatos besz\u00e9lget\u00e9s nem fenntarthat\u00f3, kb. 60 percen kereszt\u00fcl.<\/span>
\nKem\u00e9ny temp\u00f3 (KT) \u2013 Er\u0151ltetett menet, er\u0151teljes l\u00e9gz\u00e9s, besz\u00e9lgetni nem tudsz, csak p\u00e1r percig fenntarthat\u00f3.<\/span>
\nKeresztedz\u00e9s: \u00dasz\u00e1s, er\u0151edz\u00e9s. Fut\u00e1s, j\u00f3ga, stb.<\/span><\/p>\n

Regener\u00e1l\u00f3d\u00e1st seg\u00edt\u0151 t\u00e1pl\u00e1lkoz\u00e1s<\/strong><\/h2>\n

Szokj hozz\u00e1, hogy megtervezed el\u0151re a teker\u00e9s ut\u00e1ni \u00e9tkez\u00e9sedet, k\u00fcl\u00f6n\u00f6sen a hosszabb \u00e9s kem\u00e9nyebb menetek ut\u00e1n. Ha el\u00e9g sz\u00e9nhidr\u00e1tot \u00e9s protein biztos\u00edtasz a tested sz\u00e1m\u00e1ra, 3:1 ar\u00e1nyban, akkor \u00fajratermeli a glikog\u00e9nt \u00e9s sokkal hamarabb regener\u00e1lja az izmokat. P\u00e9ld\u00e1ul nagyj\u00e1b\u00f3l 250 gramm rizs, 120 gramm csirk\u00e9vel, 1 ban\u00e1n 500 ml tejjel vagy egy tonhalas szendvics mind megfelelnek ennek az ar\u00e1nynak.<\/p>\n

\u00c1tmozgat\u00e1s \u00e9s akt\u00edv regener\u00e1l\u00f3d\u00e1s<\/strong><\/h2>\n

A rendszeres \u00e1tmozgat\u00e1s hasznos, de akkor k\u00fcl\u00f6n\u00f6sen fontos, ha \u00e9pp regener\u00e1l\u00f3dni pr\u00f3b\u00e1lsz. Lehet ez egy massz\u00e1zs vagy c\u00e9lzott gyakorlatok, amelyek az \u00e9rintett ter\u00fcletre f\u00f3kusz\u00e1lnak. \u00cdme, n\u00e9h\u00e1ny tipp<\/a> ny\u00fajt\u00e1shoz, amelyek a rutinod alapj\u00e1t adhatj\u00e1k.<\/p>\n

\"\"<\/a>
Ha a combhajl\u00edt\u00f3 izmaid megfelel\u0151en le vannak ny\u00fajtva, akkor a medencecsont el\u0151re d\u0151l a nyeregben, amely egy m\u00e9g aerodinamikusabb poz\u00edci\u00f3t eredm\u00e9nyez majd.<\/em><\/figcaption><\/figure>\n

A ker\u00e9kp\u00e1r karbantart\u00e1sa<\/strong><\/p>\n

Egy laza h\u00e9t a bringa karbantart\u00e1sa szempontj\u00e1b\u00f3l is j\u00f3 \u00f6tlet. Alkalmat ad megjav\u00edtani b\u00e1rmilyen probl\u00e9m\u00e1t, amit addig halogatt\u00e1l \u00e9s ut\u00e1na egy alapos mos\u00e1st<\/a> is kaphat a bicajod. Olvasd el cikk\u00fcnket, hogy megtudd, hogyan csin\u00e1ld biztons\u00e1gosan. Val\u00f3sz\u00edn\u0171leg a l\u00e1ncod \u00e9lettartam\u00e1t is meghosszabb\u00edthatod, ha rendszeresen olajozod, itt tudhatod meg,<\/a> hogyan kell megfelel\u0151en csin\u00e1lni.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az edz\u00e9sterved most m\u00e1r maxim\u00e1lis fokozaton d\u00fcb\u00f6r\u00f6g, miut\u00e1n nagyj\u00e1b\u00f3l 11 \u00f3r\u00e1t t\u00f6lt\u00f6tt\u00e9l a nyeregben, \u00e9s rengeteg keresztedz\u00e9st is nyomt\u00e1l. Be\u00fcthet […]<\/p>\n","protected":false},"author":71,"featured_media":4787,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t - \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\/50-km-es-edzesterv-kezdoknek-otodik-het\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"Az edz\u00e9sterved most m\u00e1r maxim\u00e1lis fokozaton d\u00fcb\u00f6r\u00f6g, miut\u00e1n nagyj\u00e1b\u00f3l 11 \u00f3r\u00e1t t\u00f6lt\u00f6tt\u00e9l a nyeregben, \u00e9s rengeteg keresztedz\u00e9st is nyomt\u00e1l. Be\u00fcthet […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/\" \/>\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=\"2019-08-21T06:00:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\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=\"4\" \/>\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\/50-km-es-edzesterv-kezdoknek-otodik-het\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/\",\"name\":\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg\",\"datePublished\":\"2019-08-21T06:00:07+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/\",\"name\":\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\",\"description\":\"\u0160koda WeLoveCycling\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/hu\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"hu\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\",\"name\":\"hegyizs\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"caption\":\"hegyizs\"},\"url\":\"https:\/\/www.welovecycling.com\/hu\/author\/hegyizs\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/","og_locale":"hu_HU","og_type":"article","og_title":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t","og_description":"Az edz\u00e9sterved most m\u00e1r maxim\u00e1lis fokozaton d\u00fcb\u00f6r\u00f6g, miut\u00e1n nagyj\u00e1b\u00f3l 11 \u00f3r\u00e1t t\u00f6lt\u00f6tt\u00e9l a nyeregben, \u00e9s rengeteg keresztedz\u00e9st is nyomt\u00e1l. Be\u00fcthet […]","og_url":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/","og_site_name":"\u0160koda We Love Cycling - Magyarorsz\u00e1g","article_publisher":"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/","article_published_time":"2019-08-21T06:00:07+00:00","og_image":[{"width":1366,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg","type":"image\/jpeg"}],"author":"hegyizs","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"4"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/","url":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/","name":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/hu\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg","datePublished":"2019-08-21T06:00:07+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#breadcrumb"},"inLanguage":"hu","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/"]}]},{"@type":"ImageObject","inLanguage":"hu","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/08\/training-cycling-CVR-profimedia-0453329025.jpg","width":1366,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-otodik-het\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/hu\/"},{"@type":"ListItem","position":2,"name":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 \u00f6t\u00f6dik h\u00e9t"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/hu\/#website","url":"https:\/\/www.welovecycling.com\/hu\/","name":"\u0160koda We Love Cycling - Magyarorsz\u00e1g","description":"\u0160koda WeLoveCycling","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/hu\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"hu"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194","name":"hegyizs","image":{"@type":"ImageObject","inLanguage":"hu","@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g","caption":"hegyizs"},"url":"https:\/\/www.welovecycling.com\/hu\/author\/hegyizs\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/comments?post=4784"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4784\/revisions"}],"predecessor-version":[{"id":4803,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4784\/revisions\/4803"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/media\/4787"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/media?parent=4784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/categories?post=4784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/tags?post=4784"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/global-categories?post=4784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}