{"id":7162,"date":"2020-03-18T17:00:44","date_gmt":"2020-03-18T16:00:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7162"},"modified":"2020-03-13T15:03:16","modified_gmt":"2020-03-13T14:03:16","slug":"szamit-milyen-erosen-szoritod-a-kormanyt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szamit-milyen-erosen-szoritod-a-kormanyt\/","title":{"rendered":"Sz\u00e1m\u00edt, milyen er\u0151sen szor\u00edtod a korm\u00e1nyt?"},"content":{"rendered":"

A szor\u00edt\u00e1s er\u0151ss\u00e9ge minden bizonnyal nem a leggyakrabban felmer\u00fcl\u0151 k\u00e9rd\u00e9sk\u00f6r a biciklisek k\u00f6z\u00f6tt. Azonban ha \u00e9rdekel a gravel versenyz\u00e9s, az endurance ker\u00e9kp\u00e1roz\u00e1s vagy az izgalmas lejt\u0151k\u00f6n sz\u00e1guld\u00e1s, akkor \u00e9rdemes tov\u00e1bb olvasnod. N\u00e9zz\u00fck, mi\u00e9rt fontos, hogy mennyire er\u0151sen tudsz szor\u00edtani \u00e9s hogyan lehet fejleszteni az \u00e9rintett izmokat!<\/strong><\/p>\n

Aki er\u0151sebben fog, gyorsabban halad<\/strong><\/h2>\n

A markol\u00e1s ereje sokat el\u00e1rul egy emberr\u0151l. Kutat\u00e1sok sor\u00e1n az eg\u00e9szs\u00e9g egyik m\u00e9r\u0151sz\u00e1mak\u00e9nt is haszn\u00e1lj\u00e1k. A gyenge szor\u00edt\u00e1s magasabb haland\u00f3s\u00e1gra \u00e9s mozg\u00e1si neh\u00e9zs\u00e9gekre utal. Ami m\u00e9g fontosabb a ker\u00e9kp\u00e1rosok sz\u00e1m\u00e1ra, az pedig az, hogy le is lass\u00edthat. Amikor a karod \u00e9s alkarod elf\u00e1rad, nehezebben tudod tartani a korm\u00e1nyt \u00e9s lenyomni a f\u00e9ket, ez pedig k\u00f6r\u00fcltekint\u0151bb\u00e9 \u00e9s lassabb\u00e1 tesz.<\/p>\n

\"\"
A legjobban \u00fagy er\u0151s\u00edthetsz, ha s\u00falyokat emelsz<\/em><\/figcaption><\/figure>\n

L\u00f3g\u00e1s \u00e9s kit\u00f6r\u00e9sek<\/strong><\/h2>\n

Az izmaid fejleszt\u00e9s\u00e9nek legjobb m\u00f3dja, ha neh\u00e9z dolgokat emelgetsz. A k\u00e9t legegyszer\u0171bb gyakorlat a l\u00f3g\u00e1s \u00e9s a cipeked\u00e9s. Nem kell h\u00faz\u00f3dzkodnod, el\u00e9g, ha csak l\u00f3gsz, addig, ameddig csak tudod magad tartani. M\u00e1r p\u00e1r alkalom ut\u00e1n is \u00e9rezni fogod a k\u00fcl\u00f6nbs\u00e9get! A kit\u00f6r\u00e9sekhez haszn\u00e1lhatsz b\u00e1rmilyen s\u00falyt, kettlebellt vagy ak\u00e1r bev\u00e1s\u00e1rl\u00f3szatyrokat is. 60-90 m\u00e1sodpercen \u00e1t v\u00e9gezd a gyakorlatot, egym\u00e1s ut\u00e1n \u00f6tsz\u00f6r. J\u00f3 kiindul\u00e1s a testt\u00f6meged 50%-a, egyik k\u00e9zben 25% \u00e9s a m\u00e1sikban is ugyanennyi. Ezt k\u00e9s\u0151bb n\u00f6velheted, ahogy fejl\u0151dsz!<\/p>\n

Er\u0151s\u00edtsd az ujjaid<\/strong><\/h2>\n

Fontos kieg\u00e9sz\u00edt\u0151 gyakorlat a fog\u00e1s er\u0151s\u00edt\u00e9se. Arra a mozdulatra gondolunk, amikor egy t\u00e1rgyat az ujjbegyeiddel \u00e9s a h\u00fcvelykujjaddal tartasz. A konditeremben erre t\u00f6k\u00e9letesen alkalmasak a s\u00falyt\u00e1rcs\u00e1k, otthon pedig egy vastag k\u00f6nyv vagy egy neh\u00e9z v\u00e1g\u00f3deszka is megteszi, a l\u00e9nyeg, hogy legyen s\u00falya \u00e9s meg tudd tartani mind\u00f6ssze az ujjbegyeiddel. Kieg\u00e9sz\u00edtheted a gyakorlatot csukl\u00f3k\u00f6rz\u00e9sekkel.<\/p>\n

\"\"
B\u00e1rmilyen neh\u00e9z t\u00e1rggyal v\u00e9gezhetsz kit\u00f6r\u00e9seket.<\/em><\/figcaption><\/figure>\n

Gyakorold a laza fog\u00e1st is<\/strong><\/h2>\n

A ker\u00e9kp\u00e1roz\u00e1sn\u00e1l nem minden az er\u0151n m\u00falik. Elf\u00e1radhat a kezed egy rossz be\u00e1ll\u00edt\u00e1s, \u00fcgyetlen korm\u00e1nyz\u00e1s vagy a bizonytalans\u00e1g miatt is. Ha \u00fagy kapaszkodsz a korm\u00e1nyba, mintha az \u00e9leted m\u00falna rajta, az kik\u00e9sz\u00edti a kezed \u00e9s az alkarod, mindegy, mennyire vagy er\u0151s. Ez\u00e9rt fontos, hogy gyakorold, hogyan tudod stabilan, de szor\u00edt\u00e1s n\u00e9lk\u00fcl tartani a korm\u00e1nyt, neh\u00e9z terepen is. Egy hal\u00e1losan er\u0151s szor\u00edt\u00e1s m\u00e9g durv\u00e1bb\u00e1 teszi a durva utat, ez\u00e9rt m\u00e9g ink\u00e1bb kapaszkodni akarsz majd.<\/p>\n

Amikor k\u00f6nnyebb utakon tekersz, pr\u00f3b\u00e1ld ellaz\u00edtani a k\u00f6ny\u00f6keidet \u00e9s a v\u00e1llaidat, hogy elnyelj\u00e9k a r\u00e1zk\u00f3d\u00e1st. Lejtmenetben pedig gyorsulj fel, majd f\u00e9kezz er\u0151sen \u00e9s r\u00f6viden! \u00cdgy lesz ideje az izmaidnak \u00e9s a f\u00e9keknek is pihenni, \u00edgy el\u0151bbi nem f\u00e1rad ki, ut\u00f3bbi pedig nem melegszik t\u00fal.<\/p>\n","protected":false},"excerpt":{"rendered":"

A szor\u00edt\u00e1s er\u0151ss\u00e9ge minden bizonnyal nem a leggyakrabban felmer\u00fcl\u0151 k\u00e9rd\u00e9sk\u00f6r a biciklisek k\u00f6z\u00f6tt. Azonban ha \u00e9rdekel a gravel versenyz\u00e9s, az […]<\/p>\n","protected":false},"author":71,"featured_media":7166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nSz\u00e1m\u00edt, milyen er\u0151sen szor\u00edtod a korm\u00e1nyt? - \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\/szamit-milyen-erosen-szoritod-a-kormanyt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sz\u00e1m\u00edt, milyen er\u0151sen szor\u00edtod a korm\u00e1nyt?\" \/>\n<meta property=\"og:description\" content=\"A szor\u00edt\u00e1s er\u0151ss\u00e9ge minden bizonnyal nem a leggyakrabban felmer\u00fcl\u0151 k\u00e9rd\u00e9sk\u00f6r a biciklisek k\u00f6z\u00f6tt. 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