{"id":7758,"date":"2020-06-03T17:00:02","date_gmt":"2020-06-03T16:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7758"},"modified":"2020-05-29T16:33:05","modified_gmt":"2020-05-29T15:33:05","slug":"5-gyakorlat-a-helyes-tartasert","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-gyakorlat-a-helyes-tartasert\/","title":{"rendered":"5 gyakorlat a helyes tart\u00e1s\u00e9rt"},"content":{"rendered":"

Nem lehet el\u00e9gszer hangs\u00falyozni, hogy ha eg\u00e9sz nap az irod\u00e1ban \u00fcl\u00fcnk, nagyon oda kell figyeln\u00fcnk arra, hogy valahogy ellens\u00falyozzuk a rossz testtart\u00e1st \u00e9s a mozg\u00e1shi\u00e1nyt. Napi nyolc \u00f3ra g\u00e9p vagy telefon f\u00f6l\u00e9 hajl\u00e1s mellett, ha m\u00e9g a biciklikorm\u00e1nyra is r\u00e1hajolsz \u2013 mintegy pihen\u00e9sk\u00e9pp \u2013 annak borzaszt\u00f3 h\u00e1tf\u00e1j\u00e1s lehet a v\u00e9ge.<\/strong><\/p>\n

M\u00e9g a szem\u00e9lyi edz\u0151 Charlie Atkins is \u00e1t\u00e9rzi a k\u00fcty\u00fck f\u00f6l\u00e9 hajl\u00f3 emberek h\u00e1t-\u00e9s nyakf\u00e1jdalm\u00e1t, azonban van r\u00e1 ellenszere. Mind\u00f6ssze egy p\u00e1r s\u00falyz\u00f3ra lesz sz\u00fcks\u00e9ged, hogy elv\u00e9gezhesd a k\u00f6vetkez\u0151 tart\u00e1s-jav\u00edt\u00f3 gyakorlatokat \u2013 ak\u00e1r otthon is. Mindegyik gyakorlatot 30 m\u00e1sodpercig v\u00e9gezd, majd tarts pihen\u0151t!<\/p>\n

1. S\u00e9ta s\u00falyzokkal<\/h2>\n<\/lite-youtube>\n

J\u00f3t tesz a gerincnek \u00e9s jav\u00edtja a tart\u00e1st. Atkin azt javasolja, hogy d\u00fclleszd ki a melled, mintha csak b\u00fcszk\u00e9n s\u00e9t\u00e1ln\u00e1l ki a konditeremb\u0151l egy kiad\u00f3s edz\u00e9s ut\u00e1n.<\/p>\n

2. Emel\u00e9sek<\/h2>\n<\/lite-youtube>\n

Er\u0151s\u00edti a h\u00e1tizmokat \u00e9s seg\u00edt ellaz\u00edtani a v\u00e1llakat. 10-12 gyakorlatot v\u00e9gezz!<\/p>\n

 <\/p>\n

3. T\u00e1rogat\u00e1s<\/h2>\n

\"\"<\/p>\n

Emeld a karjaid oldalra, a tested kiss\u00e9 el\u0151re d\u00f6ntve, enyh\u00e9n hajl\u00edtott t\u00e9rdekkel! Figyelj oda, hogy a t\u00e9rded a bok\u00e1d f\u00f6l\u00f6tt legyen! Vagy \u00e1ll\u00f3helyzetben emelt a fejed f\u00f6l\u00e9 a s\u00falyokat, Y alakzatban.<\/p>\n

4. Scapula fekv\u0151t\u00e1masz<\/h2>\n<\/lite-youtube>\n

A v\u00e1llak er\u0151s\u00edt\u00e9s\u00e9re szolg\u00e1l.<\/p>\n

5. Teljes kark\u00f6rz\u00e9s<\/h2>\n<\/lite-youtube>\n

Haszn\u00e1lj k\u00f6nnyebb s\u00falyz\u00f3kat, \u00e9s mozgasd \u00e1t a karjaid! T\u00e9rdel\u0151 poz\u00edci\u00f3ban jobban k\u00edm\u00e9led az \u00edz\u00fcleteid, \u00e9s teljesen a karjaidra tudsz f\u00f3kusz\u00e1lni.<\/p>\n

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

Nem lehet el\u00e9gszer hangs\u00falyozni, hogy ha eg\u00e9sz nap az irod\u00e1ban \u00fcl\u00fcnk, nagyon oda kell figyeln\u00fcnk arra, hogy valahogy ellens\u00falyozzuk a […]<\/p>\n","protected":false},"author":71,"featured_media":7759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n5 gyakorlat a helyes tart\u00e1s\u00e9rt - \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\/5-gyakorlat-a-helyes-tartasert\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 gyakorlat a helyes tart\u00e1s\u00e9rt\" \/>\n<meta property=\"og:description\" content=\"Nem lehet el\u00e9gszer hangs\u00falyozni, hogy ha eg\u00e9sz nap az irod\u00e1ban \u00fcl\u00fcnk, nagyon oda kell figyeln\u00fcnk arra, hogy valahogy ellens\u00falyozzuk a […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-gyakorlat-a-helyes-tartasert\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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