{"id":7542,"date":"2020-05-08T15:00:17","date_gmt":"2020-05-08T14:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7542"},"modified":"2020-05-04T16:47:36","modified_gmt":"2020-05-04T15:47:36","slug":"edzes-otthon-valtozik-a-terv","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzes-otthon-valtozik-a-terv\/","title":{"rendered":"Edz\u00e9s otthon \u2013 v\u00e1ltozik a terv"},"content":{"rendered":"

Ha <\/strong>kor\u00e1bbi cikk\u00fcnk<\/strong><\/a> seg\u00edts\u00e9g\u00e9vel m\u00e1r ki\u00e9p\u00edtetted otthon bring\u00e1s birodalmad, j\u00f6het a k\u00f6vetkez\u0151 l\u00e9p\u00e9s: maga az edz\u00e9s. Lehet, hogy volt egy j\u00f3l m\u0171k\u00f6d\u0151 \u00e9s alaposan \u00e1tgondolt terved m\u00e9g a karant\u00e9n el\u0151tt, azonban m\u00e1s k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt m\u00e1s sz\u00e1m\u00edt j\u00f3nak. Mire figyelj, miel\u0151tt nyeregbe pattansz?<\/strong><\/p>\n

Felezd meg az edz\u00e9s hossz\u00e1t<\/strong><\/h2>\n

Miel\u0151tt neki\u00e1llunk vadul tekerni, fontos \u00e9szrev\u00e9teleket kell tenn\u00fcnk az otthoni turb\u00f3nkkal kapcsolatban. Az egyik ilyen, hogy mennyire m\u00e1s \u00edgy a mozg\u00e1s, mint a szabadban. A szob\u00e1ban egy \u00f3ra edz\u00e9s egy \u00f3ra folyamatos teker\u00e9st jelent. Odakint? A biciklin t\u00f6lt\u00f6tt id\u0151t 10-15%-\u00e1ban csak \u00fclsz a nyeregben \u00e9s \u00e9lvezed a lejt\u0151ket. Betartod a szab\u00e1lyokat, ez\u00e9rt akaratlanul is meg-megpihensz a piros l\u00e1mp\u00e1kn\u00e1l, a keresztez\u0151d\u00e9sekn\u00e9l \u00e9s a stop t\u00e1bl\u00e1k el\u0151tt. A v\u00e1ratlan akad\u00e1lyokr\u00f3l, mint p\u00e9ld\u00e1ul egy, az \u00faton keresztben \u00e1t\u00edvel\u0151 flexi p\u00f3r\u00e1z, melynek v\u00e9g\u00e9n a szomsz\u00e9d n\u00e9ni lebeg tova orrunk el\u0151tt, ne is besz\u00e9lj\u00fcnk. Emellett a belt\u00e9ri edz\u00e9s ment\u00e1lisan is f\u00e1raszt\u00f3bb: m\u00edg a szabadban tekerni maga a szabads\u00e1g, ez el\u0151bbi ink\u00e1bb t\u0171nhet h\u00e1zimunk\u00e1nak. Szerencs\u00e9re otthon nem csak intenz\u00edvebb, de hat\u00e9konyabb is a mozg\u00e1s, \u00edgy ha fel\u00e9re cs\u00f6kkented az edz\u00e9s idej\u00e9t, ugyanannyit \u00e9r, mint a teljes id\u0151tartam odakint.<\/p>\n

\"\"<\/p>\n

Sz\u00f3rakozz, mik\u00f6zben izzadsz!<\/strong><\/h2>\n

A lak\u00e1sban nincs, ami elvonja a figyelmed, nincsenek hegyekkel t\u0171zdelt t\u00e1jak, c\u00e9l\u00e1llom\u00e1sok, pihen\u0151k, k\u00e1v\u00e9sz\u00fcnetek \u00e9s besz\u00e9lget\u0151partnerek. \u00c9pp ez\u00e9rt teljes er\u0151ddel az mozg\u00e1sra koncentr\u00e1lsz: de ne felejtsd el k\u00f6zben j\u00f3l \u00e9rezni magad! A r\u00f6vid \u00e9s intenz\u00edv edz\u00e9sek mindk\u00e9t c\u00e9lnak megfelelnek. N\u00e9zz\u00fck csak ezt a k\u00e9t p\u00e9ld\u00e1t!<\/p>\n

M\u00e1sz\u00e1sra fel!<\/strong><\/h2>\n

Jav\u00edtsd az \u00e1ll\u00f3k\u00e9pess\u00e9ged, nyomd le a legnagyobb dombokat! A sz\u00f3rakoztat\u00f3 r\u00e9sz maga a szimul\u00e1ci\u00f3: emeld meg az els\u0151 kereked \u00e9s m\u00e1ris nehezebb dolgod lesz! Az intenzit\u00e1st \u00e1ll\u00edtsd be a funkcion\u00e1lis k\u00fcsz\u00f6bteljes\u00edtm\u00e9nyednek megfelel\u0151en, ha tudod. Ha nem, akkor l\u0151dd be, hogy mekkora az a legnagyobb temp\u00f3, amit egy \u00f3r\u00e1n \u00e1t tartani tudsz. Ez lesz a 100%-os FTP-d. Az edz\u00e9s 48 percig tart.<\/p>\n

Bemeleg\u00edt\u00e9s:<\/strong> 10 perc laza teker\u00e9s
\nIntervallumok, 4x:<\/strong> 2 perc 90% FTP, majd 15 m\u00e1sodpercig \u00e1llva 115% FTP
\nPihen\u0151:<\/strong> 10 perc laza teker\u00e9s
\nIntervallumok, 4x<\/strong>: 2 perc 90% FTP, majd 15 m\u00e1sodpercig \u00e1llva 115% FTP
\nLevezet\u00e9s:<\/strong> 10 perc laza teker\u00e9s<\/p>\n

\"\"<\/p>\n

Verseny-szimul\u00e1ci\u00f3<\/strong><\/h2>\n

Ez az edz\u00e9s egy versenyhelyzetet hoz el otthonodba, amikor sz\u00fcks\u00e9g szerint kell kisebb, illetve nagyobb intenzit\u00e1ssal tekerned. Pr\u00f3b\u00e1lj h\u00e1rom k\u00fcl\u00f6nb\u00f6z\u0151 ritmust tartani! Az edz\u00e9s 72 perces.<\/p>\n

Bemeleg\u00edt\u00e9s:<\/strong> 10 perc laza teker\u00e9s
\nFokozatok:<\/strong> 4 perc 90% FTP, 3 perc 100% FTP, 1 perc 115% FTP, 5 perc laza teker\u00e9s, 1 perc 115% FTP, 3 perc 100% FTP, 4 perc 90% FTP
\nPihen\u00e9s:<\/strong> 10 perc laza teker\u00e9s
\nFokozatok:<\/strong> 4 perc 90% FTP, 3 perc 100% FTP, 1 perc 115% FTP, 5 perc laza teker\u00e9s, 1 perc 115% FTP, 3 perc 100% FTP, 4 perc 90% FTP
\nLevezet\u00e9s:<\/strong> 10 perc laza teker\u00e9s<\/p>\n

Edz hetente k\u00e9tszer!<\/strong><\/h2>\n

A fenti edz\u00e9sek tal\u00e1n r\u00f6vidnek t\u0171nnek, de nagyon intenz\u00edven ig\u00e9nybe veszik a l\u00e1baidat \u00e9s az idegrendszered. Fontos, hogy ne vidd \u0151ket t\u00falz\u00e1sba, f\u0151leg az elej\u00e9n! Kezdd heti k\u00e9t hasonl\u00f3 mozg\u00e1ssorral, majd ha m\u00e1r \u00fagy \u00e9rzed, j\u00f3l megy, toldd meg egy harmadik alkalommal. Tarts egy vagy k\u00e9tnapos sz\u00fcneteket, amikor csak 20 perces, laza teker\u00e9seket v\u00e9gzel.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ha kor\u00e1bbi cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel m\u00e1r ki\u00e9p\u00edtetted otthon bring\u00e1s birodalmad, j\u00f6het a k\u00f6vetkez\u0151 l\u00e9p\u00e9s: maga az edz\u00e9s. Lehet, hogy volt egy […]<\/p>\n","protected":false},"author":71,"featured_media":7546,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEdz\u00e9s otthon \u2013 v\u00e1ltozik a terv - \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-otthon-valtozik-a-terv\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Edz\u00e9s otthon \u2013 v\u00e1ltozik a terv\" \/>\n<meta property=\"og:description\" content=\"Ha kor\u00e1bbi cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel m\u00e1r ki\u00e9p\u00edtetted otthon bring\u00e1s birodalmad, j\u00f6het a k\u00f6vetkez\u0151 l\u00e9p\u00e9s: maga az edz\u00e9s. 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