{"id":6140,"date":"2019-12-09T08:00:23","date_gmt":"2019-12-09T07:00:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6140"},"modified":"2019-12-06T16:19:52","modified_gmt":"2019-12-06T15:19:52","slug":"sportolokent-tulelni-az-irodaban-maradj-mozgasban","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sportolokent-tulelni-az-irodaban-maradj-mozgasban\/","title":{"rendered":"Sportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban \u2013 maradj mozg\u00e1sban!"},"content":{"rendered":"

Az irodai munk\u00e1knak rengeteg el\u0151ny\u00fck van. Val\u00f3sz\u00edn\u0171leg most is \u00e9pp \u00e1t\u00e9rzed, ha a munkahelyedr\u0151l olvasod ezt a cikket. De ne agg\u00f3dj, ha \u00e9szre is veszi a f\u0151n\u00f6k\u00f6d, hogy nem dolgozol, ez legal\u00e1bb egy olyan t\u00e9ma, amit \u0151t is \u00e9rdekelheti! \u00c9s hogy mi is ez? A probl\u00e9ma, ami minden irod\u00e1ban dolgoz\u00f3t foglalkoztat, a sportol\u00f3kat pedig k\u00fcl\u00f6n\u00f6sen: a mozg\u00e1shi\u00e1ny.<\/strong><\/p>\n

<\/p>\n

Az \u00e1tmozgatott \u00edz\u00fcletek kulcsfontoss\u00e1g\u00faak, hiszen min\u00e9l kev\u00e9sb\u00e9 vannak bej\u00e1ratva, ann\u00e1l nagyon az es\u00e9ly\u00fck a s\u00e9r\u00fcl\u00e9sre. Az, hogy mozg\u00e1sban maradsz azt jelenti, hogy folyamatosan ny\u00fajtod \u00e9s er\u0151s\u00edted az izmaidat. Ha \u00f3r\u00e1kat t\u00f6ltesz ugyanabban az \u00fcl\u0151 poz\u00edci\u00f3ban, minden nap legal\u00e1bb p\u00e1r percet mozognod kell ahhoz, hogy a k\u00e1ros hat\u00e1sokat ellens\u00falyozd!<\/p>\n

Mi t\u00f6rt\u00e9nik a l\u00e1baiddal egy munkanapon?<\/strong><\/h2>\n

El\u0151sz\u00f6r is a l\u00e1baidra kell odafigyelned. Min\u00e9l tov\u00e1bb \u00fclsz egyhuzamban, ann\u00e1l merevebb lesz a cs\u00edp\u0151d \u00e9s a t\u00e9rded. A farizmok szint\u00e9n m\u00e9ly \u00e1lomba zuhannak \u00e9s legyeng\u00fclnek. Ezekkel a l\u00e1bakkal biciklire \u00fclni pedig nem olyan nagy m\u00f3ka, \u00e9s a teljes\u00edtm\u00e9nyed is rontja. Sz\u00fcks\u00e9ged van teh\u00e1t n\u00e9h\u00e1ny dinamikus ny\u00fajt\u00f3 \u00e9s er\u0151s\u00edt\u0151 gyakorlatra, hogy form\u00e1ban tartsd a l\u00e1baid az irod\u00e1ban is!<\/p>\n

V\u00e9gezd el ezeket a gyakorlatokat minden irod\u00e1ban t\u00f6lt\u00f6tt, hossz\u00fa munkanap ut\u00e1n, miel\u0151tt nyeregbe \u00fclsz! \u00cdgy majd fel\u00e9brednek a l\u00e1baid \u00e9s k\u00f6nnyebben fognak mozogni. Ha pedig extra kih\u00edv\u00e1sra v\u00e1gysz, munkaid\u0151 k\u00f6zben is csin\u00e1lhatsz p\u00e1r mozdulatsort! Egy r\u00f6vid sz\u00fcnet vagy a poharad megt\u00f6lt\u00e9se kiv\u00e1l\u00f3 alkalom erre.<\/p>\n

\"\"<\/a>
\u00a9 Profimedia, Ferrari<\/figcaption><\/figure>\n

L\u00e1blend\u00edt\u00e9sek<\/strong><\/h2>\n

Nem t\u00fal j\u00f3 \u00f6tlet belecsapni a k\u00f6zep\u00e9be, ha az izmaid nincsenek bemelegedve. Itt j\u00f6n k\u00e9pbe ez a dinamikus ny\u00fajt\u00f3gyakorlat. V\u00e9gezd k\u00f6zvetlen\u00fcl teker\u00e9s el\u0151tt vagy b\u00e1rmikor a nap sor\u00e1n, amikor \u00fagy \u00e9rzed a cs\u00edp\u0151dnek sz\u00fcks\u00e9ge van egy kis mozg\u00e1sra! Seg\u00edt felmeleg\u00edteni az izmokat \u00e9s \u00e1tmozgat. Kilaz\u00edtja a cs\u00edp\u0151t \u00e9s a t\u00e9rdeket, \u00e9s j\u00f3t tesz a farizomnak is.<\/p>\n

Guggol\u00e1s<\/strong><\/h2>\n

A guggol\u00e1s nem csak az ijeszt\u0151en neh\u00e9z s\u00falyokat dob\u00e1l\u00f3 kigy\u00fart f\u00e9rfiak\u00e9! Nagyon sok el\u0151nye van ennek a gyakorlatnak, akkor is, ha s\u00faly n\u00e9lk\u00fcl csin\u00e1lod. Egy term\u00e9szetes mozg\u00e1ssor, ami kilaz\u00edtja a t\u00e9rd\u00edz\u00fcleteket, az Achilles-\u00ednakat, a combizmokat, a derekad \u00e9s a l\u00e1gy\u00e9kot.<\/p>\n

Valami a fels\u0151testre<\/strong><\/h2>\n

B\u00e1r bring\u00e1sk\u00e9nt \u00fagy t\u0171nhet, kev\u00e9sb\u00e9 fontos a fels\u0151test, de sajnos, mivel az eg\u00e9sz tested \u00f6sszekapcsol\u00f3dik, ha valahol kezdenek merevebb\u00e9 v\u00e1lni az izmaid, az m\u00e1shova is elvezet. A nyak, a v\u00e1llak \u00e9s a h\u00e1t \u00e1tmozgat\u00e1sa pedig nagyon j\u00f3l tud esni egy h\u00faz\u00f3s nap ut\u00e1n.<\/p>\n

\"\"<\/a>
\u00a9 Profimedia, Ferrari<\/figcaption><\/figure>\n

Nyak<\/strong><\/h2>\n

Egy eg\u00e9sz nap az irod\u00e1ban nagyon megviselheti a nyakadat \u00e9s a v\u00e1llaidat, melyeknek eg\u00e9sz nap ugyan\u00fagy kell tartaniuk a fejed. Nagyon egyszer\u0171en ki tudod \u0151ket laz\u00edtani: a bal karoddal ny\u00falj \u00e1t a fejeden \u00e9s pr\u00f3b\u00e1ld meg\u00e9rinteni a jobb f\u00fcled. Majd \u00f3vatosan h\u00fazd a fejed a bal v\u00e1llad fel\u00e9, ameddig nem \u00e9rzed, hogy kellemesen fesz\u00fcl. Maradj \u00edgy 30 m\u00e1sodpercig, majd ism\u00e9teld meg a mozdulatsort a m\u00e1sik oldallal is.<\/p>\n

Mellkas<\/strong><\/h2>\n

Mivel a kezeid eg\u00e9sz nap a billenty\u0171zettel \u00e9s az eg\u00e9rrel dolgoznak, a mellkasod k\u00f6nnyen beesik, ami a h\u00e1tad \u00e9s a v\u00e1llaid poz\u00edci\u00f3j\u00e1t is befoly\u00e1solja \u00e9s rossz tart\u00e1shoz vezet. Egy ajt\u00f3f\u00e9lfa seg\u00edts\u00e9g\u00e9vel kompenz\u00e1lhatod ezt a hat\u00e1st. T\u00e1maszd a kezeid az ajt\u00f3keret k\u00e9t oldal\u00e1ra, hogy a karjaid p\u00e1rhuzamosak legyenek a padl\u00f3val, a v\u00e1llaid pedig 90 fokos sz\u00f6get z\u00e1rjanak be. Lassan ny\u00fajtozz ki, amennyire tudsz, majd maradj \u00edgy 30 m\u00e1sodpercig.<\/p>\n

V\u00e9gezd el ezeket a gyakorlatokat naponta legal\u00e1bb egyszer, k\u00f6sd egy konkr\u00e9t id\u0151ponthoz, ahhoz, hogy ne feledkezz meg r\u00f3luk! Ilyen lehet p\u00e9ld\u00e1ul az eb\u00e9dsz\u00fcnet ut\u00e1ni id\u0151szak. Sok sikert!<\/p>\n","protected":false},"excerpt":{"rendered":"

Az irodai munk\u00e1knak rengeteg el\u0151ny\u00fck van. Val\u00f3sz\u00edn\u0171leg most is \u00e9pp \u00e1t\u00e9rzed, ha a munkahelyedr\u0151l olvasod ezt a cikket. De ne […]<\/p>\n","protected":false},"author":71,"featured_media":6144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nSportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban \u2013 maradj mozg\u00e1sban! - \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\/sportolokent-tulelni-az-irodaban-maradj-mozgasban\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportol\u00f3k\u00e9nt t\u00fal\u00e9lni az irod\u00e1ban \u2013 maradj mozg\u00e1sban!\" \/>\n<meta property=\"og:description\" content=\"Az irodai munk\u00e1knak rengeteg el\u0151ny\u00fck van. 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