{"id":6362,"date":"2020-01-04T13:00:17","date_gmt":"2020-01-04T12:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6362"},"modified":"2020-02-11T14:47:05","modified_gmt":"2020-02-11T13:47:05","slug":"2-egyszeru-fegyver-a-bokafajdalom-ellen","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/2-egyszeru-fegyver-a-bokafajdalom-ellen\/","title":{"rendered":"2 egyszer\u0171 fegyver a bokaf\u00e1jdalom ellen"},"content":{"rendered":"

Ne hagyd, hogy lelass\u00edtson egy b\u00e9na boka. \u00cdgy \u00e1llj talpra min\u00e9l hamarabb!<\/strong><\/p>\n

A bokaf\u00e1jdalom \u00e9szrev\u00e9tlen\u00fcl lop\u00f3zik be az \u00e9letedbe. Tipikusan az a fajta, ami egy rossz mozdulat hat\u00e1s\u00e1ra led\u00f6nt a l\u00e1badr\u00f3l, de a t\u00falterhel\u00e9s is gyakran mutatkozik meg ebben a form\u00e1ban. Mindegy mi\u00e9rt kezd el f\u00e1jni, ha f\u00e1j, lelass\u00edt. \u00c9rdemes teh\u00e1t tudni, hogyan gy\u0151zd le.<\/p>\n

A boka\u00edz\u00fcletet a s\u00edpcsont, a sz\u00e1rkapocscsont \u00e9s az ugr\u00f3csont fogja k\u00f6zre. Ez a h\u00e1rom csont egy\u00fctt alkotja a talokrur\u00e1lis \u00edz\u00fcletet, ahol az als\u00f3l\u00e1bsz\u00e1r \u00f6sszekapcsol\u00f3dik a l\u00e1bfejjel. Ez az \u00edz\u00fclet teszi lehet\u0151v\u00e9, hogy l\u00e1bfej\u00fcnket el\u0151re \u00e9s h\u00e1tra tudjuk mozgatni, az oldalir\u00e1ny\u00fa forg\u00e1s\u00e9rt pedig a k\u00f6zvetlen\u00fcl alatta elhelyezked\u0151 \u00edz\u00fclet a felel\u0151s. L\u00e1bunk \u00fagy alakult ki, hogy k\u00f6nnyen adapt\u00e1lja a k\u00fcl\u00f6nb\u00f6z\u0151 felsz\u00edneket, a boka pedig \u00f6sszek\u00f6ti ezt a testr\u00e9sz\u00fcnket a t\u00f6bbivel.<\/p>\n

\"\"
A boka fel\u00e9p\u00edt\u00e9se. Getty Images<\/figcaption><\/figure>\n

A l\u00e1bfej \u00e9s a boka egy\u00fctt dolgozik az\u00e9rt, hogy stabilit\u00e1st \u00e9s er\u0151t ny\u00fajtsanak, amikor \u00e1llunk vagy l\u00e9p\u00fcnk. Sz\u00e1mos izom, \u00edn \u00e9s szalag biztos\u00edtja m\u0171k\u00f6d\u00e9s\u00fcket, nyeli el az \u00fctk\u00f6z\u00e9seket \u00e9s t\u00e1mogatja az \u00edz\u00fcleteket. Ha a boka megs\u00e9r\u00fcl, ezek k\u00f6z\u00fcl az \u00e9p\u00edt\u0151elemek k\u00f6z\u00fcl b\u00e1rmelyikre gyanakodhatunk. A f\u00e1jdalom oka lehet a t\u00fals\u00e1gosan nagy er\u0151fesz\u00edt\u00e9s, a nem megfelel\u0151 bemeleg\u00edt\u00e9s vagy egy hirtelen mozdulat. Rossz mozdulatok ism\u00e9tl\u00e9se, a boka nem helytelen mozgat\u00e1sa vagy a nem megfelel\u0151 l\u00e1bbelik szint\u00e9n okozhatj\u00e1k a s\u00e9r\u00fcl\u00e9st.<\/p>\n

Sajnos ez a fajta f\u00e1jdalom \u00e1ltal\u00e1ban nem m\u00falik el mag\u00e1t\u00f3l. Ha \u00e9rzed \u00e1ll\u00e1s vagy s\u00e9t\u00e1l\u00e1s k\u00f6zben is, jobb, ha elm\u00e9sz egy szakemberhez. Pr\u00f3b\u00e1lj \u00f3vatosan ny\u00fajtani, tegy\u00e9l r\u00e1 jeget (ha bedagadt, polcold is), \u00e9s \u00f3vatosan mozgasd \u00e1t az \u00edz\u00fcletet!<\/p>\n

Ha csak akkor \u00e9rzel f\u00e1jdalmat, amikor meger\u0151lteted, vagy nem is f\u00e1j, ink\u00e1bb kicsit gyenge, akkor er\u0151s\u00edtsd az \u00edz\u00fclet k\u00f6r\u00fcl\u00f6tti izmokat, illetve tanuld meg \u00e9rz\u00e9kelni, mikor tartod j\u00f3l a bok\u00e1d \u00e9s mikor nem. Ne feledd, hogy a testtart\u00e1s, a mozg\u00e1s, a l\u00e1bbelid \u00e9s m\u00e1s faktorok is hozz\u00e1j\u00e1rulhatnak a f\u00e1jdalomhoz, \u00edgy \u00e9rdemes lehet szakemberhez fordulni, hogy biztosan minden vesz\u00e9lyforr\u00e1st kik\u00fcsz\u00f6b\u00f6ljetek!<\/p>\n

Egyens\u00faly:<\/strong> Van, hogy az a legjobb m\u00f3dja egy gyenge boka stabiliz\u00e1l\u00e1s\u00e1nak, ha megpr\u00f3b\u00e1lod mozdulatlanul tartani. Ez seg\u00edti az agy \u00e9s az izmok k\u00f6z\u00f6s munk\u00e1j\u00e1t, hogy stabil maradj a v\u00e1rt \u00e9s v\u00e1ratlan k\u00f6r\u00fclm\u00e9nyek bek\u00f6vetkeztekor is.<\/p>\n

Ha csak egy boka\u00edz\u00fclet melletti izmot haszn\u00e1lsz, nagyobb a r\u00e1ndul\u00e1s vesz\u00e9lye, azonban ha pr\u00f3b\u00e1lod nem mozgatni a bok\u00e1d, akkor minden izmod egy\u00fctt dolgozik ezen. Ez a gyakorlat nagyon j\u00f3l fejleszti az egyens\u00faly\u00e9rz\u00e9ket.<\/p>\n

El\u0151sz\u00f6r gyakorolj csak az egyik l\u00e1baddal 30 percen \u00e1t. Ha ez m\u00e1r megy, \u00e1ll\u00edts tov\u00e1bbi kih\u00edv\u00e1sokat. \u00c1llj p\u00e9ld\u00e1ul instabil fel\u00fcletekre, \u00e9s emelj kettlebellt vagy s\u00falyt! A m\u00e1sik l\u00e1badat fel is emelheted, el\u0151re, oldalra, \u00e9s h\u00e1tra.<\/p>\n

Er\u0151s\u00edt\u00e9s: <\/strong>Nem mindig olyan egyszer\u0171 a megold\u00e1s, hogy csak meger\u0151s\u00edted azt az izmot, amelyik gyeng\u00e9bb a t\u00f6bbin\u00e9l, de j\u00f3 kiindul\u00e1si alap lehet. Mind a n\u00e9gy ir\u00e1nyba mozgasd \u00e1t a bok\u00e1d: el\u0151re, h\u00e1tra \u00e9s oldalra is! Keress er\u0151s\u00edt\u0151 gyakorlatokat, vagy fordulj szakemberhez tan\u00e1cs\u00e9rt!<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ne hagyd, hogy lelass\u00edtson egy b\u00e9na boka. \u00cdgy \u00e1llj talpra min\u00e9l hamarabb!<\/p>\n","protected":false},"author":71,"featured_media":6364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6362","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n2 egyszer\u0171 fegyver a bokaf\u00e1jdalom ellen - \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\/2-egyszeru-fegyver-a-bokafajdalom-ellen\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 egyszer\u0171 fegyver a bokaf\u00e1jdalom ellen\" \/>\n<meta property=\"og:description\" content=\"Ne hagyd, hogy lelass\u00edtson egy b\u00e9na boka. \u00cdgy \u00e1llj talpra min\u00e9l hamarabb!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/2-egyszeru-fegyver-a-bokafajdalom-ellen\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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