{"id":7614,"date":"2020-05-17T08:00:07","date_gmt":"2020-05-17T07:00:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7614"},"modified":"2020-05-12T16:04:28","modified_gmt":"2020-05-12T15:04:28","slug":"edzes-otthon-erosites","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/edzes-otthon-erosites\/","title":{"rendered":"Edz\u00e9s otthon \u2013 er\u0151s\u00edt\u00e9s"},"content":{"rendered":"<p><strong>Otthon edzeni a legjobb alkalom arra, hogy fejleszd az er\u0151nl\u00e9ted! Ez nem jelenti azt, hogy hatalmas izmokat kell n\u00f6vesztened. Ha j\u00f3l csin\u00e1lod, az er\u0151nl\u00e9ti edz\u00e9sek megv\u00e9dhetnek a s\u00e9r\u00fcl\u00e9sekt\u0151l \u00e9s lend\u00fcletet adhatnak, hogy gyorsabban vagy messzebbre tekerj. N\u00e9zz\u00fck, hogyan kell j\u00f3l csin\u00e1lni!<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>El\u0151zd meg a s\u00e9r\u00fcl\u00e9seket, er\u0151s\u00edtsd a csontokat!<\/strong><\/h2>\n<p>A rugalmas \u00e9s er\u0151s izmok \u00e9s inak kev\u00e9sb\u00e9 s\u00e9r\u00fcl\u00e9kenyek a mindennapi mozg\u00e1s \u00e9s az esetleges balesetek sor\u00e1n is, emellett nehezebben er\u0151lteted \u0151ket t\u00fal. Ez a v\u00e1lasz arra a k\u00e9rd\u00e9se, hogy mi\u00e9rt kell minden bring\u00e1snak er\u0151s\u00edtenie! Az edz\u00e9sek sor\u00e1n r\u00e1ad\u00e1sul a repetit\u00edv mozg\u00e1s k\u00f6vetkezt\u00e9ben kialakult egyenl\u0151tlens\u00e9geket is ellens\u00falyozhatod. A ker\u00e9kp\u00e1rosoknak sokszor beesett a v\u00e1lluk vagy helytelen\u00fcl tartj\u00e1k a t\u00e9rd\u00fcket. Egyes kutat\u00e1sok szerint pedig els\u0151sorban a ker\u00e9kp\u00e1roz\u00e1shoz hasonl\u00f3, s\u00faly n\u00e9lk\u00fcli mozg\u00e1sok id\u00e9zhetnek el\u0151 csontritkul\u00e1st. Teh\u00e1t az er\u0151s csontokhoz is az er\u0151nl\u00e9ti edz\u00e9sen kereszt\u00fcl vezet az \u00fat!<\/p>\n<p>https:\/\/www.instagram.com\/p\/BZqx3eOnDK7\/?utm_source=ig_embed<\/p>\n<h2><strong>Er\u0151t n\u00f6velj, ne m\u00e9retet!<\/strong><\/h2>\n<p>A neh\u00e9z s\u00falyok emelget\u00e9se nem felt\u00e9tlen\u00fcl vezet hatalmas izomt\u00f6megekhez. A test\u00e9p\u00edt\u0151k izomt\u00falteng\u00e9st akarnak el\u00e9rni, erre koncentr\u00e1lnak speci\u00e1lis edz\u00e9seik sor\u00e1n. Ez\u00e9rt v\u00e9geznek rengeteg ism\u00e9tl\u0151d\u0151 gyakorlatot \u00e9s k\u00fcl\u00f6n izomcsoportokra \u00f6sszpontos\u00edt\u00f3 feladatokat. Ker\u00e9kp\u00e1rosk\u00e9nt azonban nem ez a c\u00e9l. \u00cdme, n\u00e9h\u00e1ny h\u00fcvelykujjszab\u00e1ly, ha er\u0151sebb akarsz lenni, nem pedig nagyobb:<\/p>\n<ul>\n<li>Emelj neh\u00e9z s\u00falyokat! Fokozatosan n\u00f6veld a s\u00falyt \u00e9s cs\u00f6kkentsd az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t!<\/li>\n<li>Maximum \u00f6tsz\u00f6r ism\u00e9telj egy gyakorlatot majd tarts 3 perces pihen\u0151id\u0151t!<\/li>\n<li>Ne egyes\u00e9vel v\u00e9gezd el az eg\u00e9sz testet megmozgat\u00f3 feladatokat, p\u00e9ld\u00e1ul a guggol\u00e1st vagy a fekv\u0151t\u00e1maszt, hanem 3-6-szor!<\/li>\n<li>Hetente 2-3 alkalommal eddz, nem kell t\u00f6bb!<\/li>\n<\/ul>\n<p>V\u00e1logass <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/4-eronleti-gyakorlat-amire-valoban-szukseged-van-a-bringazashoz\/\">teljes testes gyakorlatainkb\u00f3l<\/a>, \u00e9s tanuld meg \u0151ket megfelel\u0151en elv\u00e9gezni!<\/p>\n<lite-youtube videoid=ynUw0YsrmSg params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/ynUw0YsrmSg\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Periodikus edz\u00e9s<\/strong><\/h2>\n<p>Ha magasabb szinten szeretn\u00e9d \u0171zni az otthoni er\u0151s\u00edt\u00e9st, ismerkedj meg a periodikus edz\u00e9sm\u00f3dszerrel! Miel\u0151tt belev\u00e1gsz a t\u00e9nyleges er\u0151s\u00edt\u00e9sbe, n\u00e9h\u00e1ny h\u00e9ten \u00e1t k\u00e9sz\u00edtsd el\u0151 az izmaid \u00e9s az inakat, f\u0151leg, ha nem szokt\u00e1k meg az effajta terhel\u00e9st. Ebben a szakaszban v\u00e9gezz 20-30 ism\u00e9tl\u00e9st a gyakorlatokb\u00f3l lassan, 2-5 szekci\u00f3ra osztva a teljes edz\u00e9st. Mindegyik szekci\u00f3 k\u00f6z\u00f6tt pihenj 90 m\u00e1sodpercet!<\/p>\n<p>A felk\u00e9sz\u00edt\u00e9s ut\u00e1n j\u00f6het az er\u0151s\u00edt\u00e9s, ezut\u00e1n pedig a frissen megszerzett er\u0151det er\u0151nl\u00e9tt\u00e9 alak\u00edtod. Hogy hogyan? 8-15 ism\u00e9tl\u00e9st v\u00e9gezz, 2-3 szakaszra osztva, 3-5 perces pihen\u0151id\u0151kkel. Ez\u00fattal mozogj gyorsabban, de ne kapkodj! V\u00e9g\u00fcl pedig ahhoz, hogy izmokat \u00e9p\u00edts 40-60 ism\u00e9tl\u00e9sre lesz sz\u00fcks\u00e9ged, 1-3 szekci\u00f3ra bontva, annak a s\u00falynak a 30-50%-\u00e1t haszn\u00e1lva, amit maximum elb\u00edrsz. K\u00e9t perces pihen\u0151ket tarts! Az utols\u00f3 szakasz a szintentart\u00e1s. Ehhez 6-12 ism\u00e9tl\u00e9s, 2-3 szekci\u00f3, 30-50%-os s\u00falyok \u00e9s 1-2 perces pihen\u0151k t\u00e1rsulnak. Hoztunk egy p\u00e9ld\u00e1t egy szezon periodikus edz\u00e9sre:<\/p>\n<ul>\n<li>4 h\u00e9t felk\u00e9sz\u00fcl\u00e9s<\/li>\n<li>4 h\u00e9t er\u0151s\u00edt\u00e9s<\/li>\n<li>3-6 h\u00e9t er\u0151nl\u00e9ti edz\u00e9s<\/li>\n<li>4-8 h\u00e9t izom\u00e9p\u00edt\u00e9s<\/li>\n<li>szintentart\u00e1s<\/li>\n<\/ul>\n<figure id=\"attachment_7616\" aria-describedby=\"caption-attachment-7616\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-7616\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961.jpg\" alt=\"\" width=\"1280\" height=\"853\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/05\/kettlebell-and-yoga-mat-2836961-272x182.jpg 272w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-7616\" class=\"wp-caption-text\"><em>A leghasznosabb eszk\u00f6z s\u00falyemel\u00e9shez a kettlebell.<\/em><\/figcaption><\/figure>\n<p>Sajnos legt\u00f6bb\u00fcnknek nincs otthon egy teljesen felszerelt konditerme. A j\u00f3 h\u00edr viszont az, hogy kev\u00e9s eszk\u00f6zzel is sz\u00e9p eredm\u00e9nyeket \u00e9rhet\u00fcnk el! A leghasznosabb eszk\u00f6z s\u00falyemel\u00e9shez a kettlebell. Ak\u00e1r egy is el\u00e9g, hogy kicsit felturb\u00f3zd a teljes testre hat\u00f3 gyakorlatokat. Legyen ez az els\u0151 befektet\u00e9sed, esetleg csapj hozz\u00e1 egy h\u00faz\u00f3dzkod\u00f3 rudat. Ha nem tudsz beszerezni ilyesmit, dolgozz azzal, amid van! T\u00f6ltsd meg zoknit rizzsel, \u00e9s k\u00e9sz is a s\u00falyod. Vagy k\u00e9sz\u00edts homokzs\u00e1kot a guggol\u00e1sokhoz \u00e9s kit\u00f6r\u00e9sekhez! Ugyanerre a c\u00e9lra megfelel egy v\u00edzzel megt\u00f6lt\u00f6tt palack is. Legy\u00e9l kreat\u00edv!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Otthon edzeni a legjobb alkalom arra, hogy fejleszd az er\u0151nl\u00e9ted! Ez nem jelenti azt, hogy hatalmas izmokat kell n\u00f6vesztened. Ha [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":7618,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Edz\u00e9s otthon \u2013 er\u0151s\u00edt\u00e9s - \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-erosites\/\" \/>\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 er\u0151s\u00edt\u00e9s\" \/>\n<meta property=\"og:description\" content=\"Otthon edzeni a legjobb alkalom arra, hogy fejleszd az er\u0151nl\u00e9ted! Ez nem jelenti azt, hogy hatalmas izmokat kell n\u00f6vesztened. 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