{"id":6780,"date":"2020-02-11T08:00:02","date_gmt":"2020-02-11T07:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6780"},"modified":"2020-02-10T15:06:54","modified_gmt":"2020-02-10T14:06:54","slug":"edzes-telen-segits-magadon","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzes-telen-segits-magadon\/","title":{"rendered":"Edz\u00e9s t\u00e9len – Seg\u00edts magadon!"},"content":{"rendered":"

A t\u00e9li h\u00f3napok \u00e9s \u00e1ltal\u00e1ban az off-szezon t\u00f6k\u00e9letes id\u0151szak arra, hogy a gyenges\u00e9geiden dolgozz \u00e9s fel\u00e9p\u00edts egy olyan h\u00e1tteret, amely megk\u00f6nny\u00edti az edz\u00e9st, \u00e9s seg\u00edt legy\u0151zni a szezon kih\u00edv\u00e1sait. N\u00e9zz\u00fcnk ehhez n\u00e9h\u00e1ny fontos r\u00e9szletet!<\/strong>
\n<\/p>\n

Megfelel\u0151 felszerel\u00e9s<\/strong><\/h2>\n

Ahhoz, hogy effekt\u00edv legyen a t\u00e9li felk\u00e9sz\u00fcl\u00e9s, sz\u00fcks\u00e9ged lesz egy j\u00f3 felszerel\u00e9sre. A h\u0171v\u00f6sebb id\u0151ben a r\u00e9teges \u00f6lt\u00f6zk\u00f6d\u00e9s a legjobb megold\u00e1s. A l\u00e1b- \u00e9s k\u00e9zmeleg\u00edt\u0151k, a trik\u00f3 alapdarab, ha hidegben indulsz \u00fatnak. Ezeket val\u00f3sz\u00edn\u0171leg m\u00e1r r\u00e9g beszerezted, ha szenved\u00e9lyes bring\u00e1s vagy, sz\u00f3val j\u00f6hetnek a hosszabb \u00e9s k\u00e9nyelmesebb teker\u00e9sek eszk\u00f6zei: a cip\u0151takar\u00f3, a keszty\u0171k \u00e9s egy v\u00e9kony s\u00e1l. Tartsd \u00e9szben, hogy ha m\u00e1r akkor meleged van, amikor kil\u00e9psz az ajt\u00f3n, akkor t\u00fal\u00f6lt\u00f6zt\u00e9l!<\/p>\n

\"\"
Csoportos biciklit\u00fara<\/em><\/figcaption><\/figure>\n

A belt\u00e9ri edz\u00e9seknek is megvannak a maguk sz\u00fcks\u00e9ges felszerel\u00e9sei. Azt gondoln\u00e1nk, b\u00e1rmit viselhet\u00fcnk otthonunk k\u00e9nyelm\u00e9ben, de ez nem \u00edgy van! Ugyanabban a testhelyzetben fogsz elt\u00f6lteni hossz\u00fa id\u0151t, teh\u00e1t itt is fontos a k\u00e9nyelem, hogy elker\u00fcld a f\u00e1jdalmat \u00e9s a s\u00e9r\u00fcl\u00e9seket. Tal\u00e1n motiv\u00e1l is, ha profin fel\u00f6lt\u00f6zve \u00fclsz fel a szobabiciklire.<\/p>\n

Er\u0151s\u00edtsd a core izmokat!<\/strong><\/h2>\n

A j\u00f3 felszerel\u00e9s \u00e9s ruh\u00e1zat fontos a t\u00e9li edz\u00e9shez, amik viszont m\u00e9g fontosabbak, azok a core izmok. Ezek alatt azokat az izmokat \u00e9rtj\u00fck, melyek a test tart\u00e1s\u00e1\u00e9rt felel\u0151sek, ezek a \u201emagjai\u201d az izomrendszerednek. Ide tartoznak a has\u00fcregi izmok, a gerincfesz\u00edt\u0151izmok, a farizom, a h\u00e1tizom \u00e9s a csukly\u00e1s izom egy-egy r\u00e9sze. Hetente 2-3 er\u0151s\u00edt\u0151 gyakorlattal megfelel\u0151 \u00e1llapotban tarthatod \u0151ket. J\u00f3 edz\u00e9sforma ehhez p\u00e9ld\u00e1ul a plank!<\/p>\n<\/lite-youtube>\n

Maradj motiv\u00e1lt!<\/strong><\/h2>\n

Hi\u00e1ba van j\u00f3l \u00f6sszerakott edz\u00e9sterved \u00e9s felszerel\u00e9sed, ha \u00fatk\u00f6zben elhagyod a motiv\u00e1ci\u00f3d. A legfontosabb teh\u00e1t, hogy \u00e9p\u00edts ki egy bring\u00e1s k\u00f6z\u00f6ss\u00e9get, vagy csatlakozz egy m\u00e1r m\u0171k\u00f6d\u0151 csoporthoz! Egy\u00fctt megtervezhetitek a k\u00f6zeled\u0151 szezont, izgulhattok a versenyek miatt \u00e9s motiv\u00e1lhatj\u00e1tok egym\u00e1st.<\/p>\n

Maradj versenys\u00falyban!<\/strong><\/h2>\n

Ez a tipp is nagyon fontos, hiszen off-szezonban k\u00f6nnyebben felk\u00fasznak a plusz kil\u00f3k. Lehet, hogy ugyanannyit eszel, de kevesebbet tekersz, mint ny\u00e1ron \u00e9s az extra kal\u00f3ri\u00e1k megl\u00e1tsz\u00f3dnak a pocakon. Ha azonban t\u00f6bb vizet iszol \u00e9s adsz egy kis plusz z\u00f6lds\u00e9get \u00e9s feh\u00e9rj\u00e9t az \u00e9tkez\u00e9sekhez, megakad\u00e1lyozhatod ezt.<\/p>\n

https:\/\/www.instagram.com\/p\/BYbR61-lxsf\/?utm_source=ig_embed<\/p>\n

Persze az alv\u00e1s sem elhanyagolhat\u00f3 t\u00e1mogat\u00e1s a szervezetednek. Nem csak k\u00f6nnyebben regener\u00e1l\u00f3dsz, de az \u00e9tv\u00e1gyad is a megszokott lesz. Az alv\u00e1shi\u00e1ny n\u00f6veli az \u00e9hs\u00e9get \u00e9s cs\u00f6kkenti az \u00e9telek ny\u00fajtotta \u00e9lvezeteket. Legyen meg teh\u00e1t a napi 8 \u00f3ra!<\/p>\n

Ha betartod ezeket a szab\u00e1lyokat, \u00e9lvezni fogod az off-szezont \u00e9s fittebb leszel ny\u00e1rra, mint valaha!<\/p>\n","protected":false},"excerpt":{"rendered":"

A t\u00e9li h\u00f3napok \u00e9s \u00e1ltal\u00e1ban az off-szezon t\u00f6k\u00e9letes id\u0151szak arra, hogy a gyenges\u00e9geiden dolgozz \u00e9s fel\u00e9p\u00edts egy olyan h\u00e1tteret, amely […]<\/p>\n","protected":false},"author":71,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEdz\u00e9s t\u00e9len - Seg\u00edts magadon! - \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\/edzes-telen-segits-magadon\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Edz\u00e9s t\u00e9len - Seg\u00edts magadon!\" \/>\n<meta property=\"og:description\" content=\"A t\u00e9li h\u00f3napok \u00e9s \u00e1ltal\u00e1ban az off-szezon t\u00f6k\u00e9letes id\u0151szak arra, hogy a gyenges\u00e9geiden dolgozz \u00e9s fel\u00e9p\u00edts egy olyan h\u00e1tteret, amely […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzes-telen-segits-magadon\/\" \/>\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=\"2020-02-11T07:00:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/02\/Extreme-Winter-Bike-Race-0391240496.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=\"5\" \/>\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\/edzes-telen-segits-magadon\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzes-telen-segits-magadon\/\",\"name\":\"Edz\u00e9s t\u00e9len - Seg\u00edts magadon! 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