{"id":8260,"date":"2020-08-15T08:00:35","date_gmt":"2020-08-15T07:00:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=8260"},"modified":"2020-08-11T13:51:53","modified_gmt":"2020-08-11T12:51:53","slug":"5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/","title":{"rendered":"5 dolog, amit ne tegy\u00e9l k\u00f6zvetlen\u00fcl teker\u00e9s ut\u00e1n"},"content":{"rendered":"

Gondolj vissza a legut\u00f3bbi kem\u00e9ny edz\u00e9sedre, mennyi er\u0151fesz\u00edt\u00e9st \u00e9s verejt\u00e9ket k\u00edv\u00e1nt! Az a c\u00e9lod, hogy ezek az edz\u00e9sek \u00e9rjenek is valamit, ugye? Nagyon fontos, hogy mit csin\u00e1lsz k\u00f6zvetlen\u00fcl az ilyen tr\u00e9ningek ut\u00e1n. Ha elker\u00fcl\u00f6d a k\u00f6vetkez\u0151 \u00f6t rossz szok\u00e1st, a legt\u00f6bbet hozhatod ki az edz\u00e9sekb\u0151l.<\/strong><\/p>\n

Nedves ruh\u00e1ban maradsz<\/strong>\u00a0<\/strong><\/h2>\n

Ha hideg id\u0151ben edzel, majd a nedves felszerel\u00e9sedben maradsz az edz\u00e9s v\u00e9gezt\u00e9vel, a testh\u0151m\u00e9rs\u00e9kleted nagyon hirtelen lecs\u00f6kkenhet. V\u00e1lts sz\u00e1raz ruh\u00e1ra, nehogy megbetegedj! A nedves ruh\u00e1zat m\u00e9g melegebb id\u0151ben is d\u00f6rzs\u00f6lheti a b\u0151r\u00f6d, ez\u00e9rt szokj r\u00e1, hogy minden teker\u00e9s ut\u00e1n gyorsan \u00e1t\u00f6lt\u00f6z\u00f6l. Ha az edz\u00e9s ut\u00e1n aut\u00f3ba \u00fclsz, mindig legyen n\u00e1lad t\u00f6r\u00f6lk\u00f6z\u0151 \u00e9s v\u00e1lt\u00f3ruha!<\/p>\n

\"Cycling
A nedves ruh\u00e1zat m\u00e9g melegebb id\u0151ben is d\u00f6rzs\u00f6lheti a b\u0151r\u00f6d. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Nem iszol eleget<\/strong>\u00a0<\/strong><\/h2>\n

Nagyon fontos \u00e9szben tartanod azt is, hogy hidrat\u00e1ld magad az edz\u00e9s v\u00e9gezt\u00e9vel. Ez akkor is \u00e9rv\u00e9nyes, ha teker\u00e9s k\u00f6zben itt\u00e1l. Minden edz\u00e9s valamilyen fokig dehidr\u00e1lja a szervezetedet, m\u00e9g akkor is, ha megfelel\u0151en p\u00f3tolod az elvesztett folyad\u00e9kmennyis\u00e9get. Ha teh\u00e1t v\u00e9ge a teker\u00e9snek, mindenk\u00e9ppen igy\u00e1l! Nem kell t\u00falz\u00e1sba vinni egy r\u00f6vid, enyhe id\u0151ben megtett k\u00f6r ut\u00e1n, de igy\u00e1l eleget.<\/p>\n

T\u00fal sokat eszel<\/strong><\/h2>\n

Ez tal\u00e1n a legelterjedtebb rossz szok\u00e1s. Sz\u00e1mos bring\u00e1s \u00fagy gondolja, hogy minden edz\u00e9s megfelel\u0151 alibi arra, hogy egy csom\u00f3t egyen. De ez ritk\u00e1n van \u00edgy. Semmilyen k\u00fcl\u00f6n\u00f6s visszap\u00f3tl\u00f3 \u00e9tkez\u00e9sre vagy dupla adagra nincs sz\u00fcks\u00e9ged r\u00f6vid vagy k\u00f6nny\u0171 edz\u00e9sek eset\u00e9n. \u00c9s m\u00e9g az igaz\u00e1n kem\u00e9ny edz\u00e9sek sem indokolnak m\u00e9rt\u00e9ktelen \u00e9telmennyis\u00e9get. Ha k\u00e9t egym\u00e1st k\u00f6vet\u0151 napon vagy ak\u00e1r egy nap k\u00e9tszer kem\u00e9nyen edzel, 30-90 gramm sz\u00e9nhidr\u00e1tot \u00e9s 10-30 gramm feh\u00e9rj\u00e9t tartalmazzon az er\u0151p\u00f3tl\u00f3 italod. Ez ut\u00e1n folytathatod a szok\u00e1sos \u00e9trended. Fontos, hogy a t\u00falzott \u00e9tkez\u00e9st vagy a gyorskaj\u00e1kat ne kapcsoljuk a kem\u00e9ny edz\u00e9sekhez. Ez nem csup\u00e1n kal\u00f3riabevitel szempontj\u00e1b\u00f3l felesleges, de probl\u00e9m\u00e1t okozhat az eg\u00e9szs\u00e9ges tests\u00faly megtart\u00e1s\u00e1ban is.<\/p>\n

\"\"
Zden\u011bk \u0160tybar megkoron\u00e1zza a napot. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Alkoholfogyaszt\u00e1s<\/strong>\u00a0<\/strong><\/h2>\n

Tal\u00e1n nem a legelterjedtebb, de a leg\u00e1d\u00e1zabb rossz szok\u00e1sa azon bring\u00e1soknak, akik szeretik az edz\u00e9st egy s\u00f6rrel lefojtani. A s\u00f6r nem nagyon \u00e1rtalmas, ha alkalmank\u00e9nt egy verseny vagy egy laza ny\u00e1ri t\u00fara megkoron\u00e1z\u00e1sak\u00e9nt issza az ember. De ha egy megtervezett edz\u00e9s ut\u00e1n fogyasztod, nehezebben tudod p\u00f3tolni a folyad\u00e9kvesztes\u00e9ged, \u00edgy nincs j\u00f3 hat\u00e1ssal a regener\u00e1l\u00f3d\u00e1sra. Maradj a v\u00edzn\u00e9l vagy az energiap\u00f3tl\u00f3 italokn\u00e1l, ha azt akarod, hogy az edz\u00e9s hat\u00e1sa teljes m\u00e9rt\u00e9kben megmaradjon.<\/p>\n

T\u00falzott \u00fcl\u0151 \u00e9letm\u00f3d<\/strong>\u00a0<\/strong><\/h2>\n

Term\u00e9szetes, hogy pihen\u00e9sre v\u00e1gyunk egy kem\u00e9ny teker\u00e9s ut\u00e1n, de ha a nap tov\u00e1bbi r\u00e9sz\u00e9t a kanap\u00e9n t\u00f6lt\u00f6d t\u00e9v\u00e9z\u00e9ssel, vagy aut\u00f3ban \u00fclsz, lemerevedik az izomzatod \u00e9s let\u00f6rt leszel. De az ellenkez\u0151j\u00e9t se er\u0151ltesd! Ugyanarra a napra ne tervezz m\u00e1sik olyan kem\u00e9ny edz\u00e9st, amely akad\u00e1lyozna a regener\u00e1l\u00f3d\u00e1sban. Az a legjobb, ha valamilyen k\u00f6nny\u0171 mozg\u00e1st iktatsz be a nap h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9be. J\u00f3 v\u00e1laszt\u00e1s lehet a s\u00e9ta, egy kis h\u00e1zimunka vagy egy k\u00f6nny\u0171 cross-tr\u00e9ning.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gondolj vissza a legut\u00f3bbi kem\u00e9ny edz\u00e9sedre, mennyi er\u0151fesz\u00edt\u00e9st \u00e9s verejt\u00e9ket k\u00edv\u00e1nt! Az a c\u00e9lod, hogy ezek az edz\u00e9sek \u00e9rjenek is […]<\/p>\n","protected":false},"author":71,"featured_media":8264,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"global-categories":[],"class_list":["post-8260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-orszaguti-kerekpar"],"yoast_head":"\n5 dolog, amit ne tegy\u00e9l k\u00f6zvetlen\u00fcl teker\u00e9s ut\u00e1n<\/title>\n<meta name=\"description\" content=\"Gondolj vissza a legut\u00f3bbi kem\u00e9ny edz\u00e9sedre, mennyi er\u0151fesz\u00edt\u00e9st \u00e9s verejt\u00e9ket k\u00edv\u00e1nt! Az a c\u00e9lod, hogy ezek az edz\u00e9sek \u00e9rjenek is valamit, ugye? Nagyon fontos, hogy mit csin\u00e1lsz k\u00f6zvetlen\u00fcl az ilyen tr\u00e9ningek ut\u00e1n. Ha elker\u00fcl\u00f6d a k\u00f6vetkez\u0151 \u00f6t rossz szok\u00e1st, a legt\u00f6bbet hozhatod ki az edz\u00e9sekb\u0151l.\" \/>\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\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 dolog, amit ne tegy\u00e9l k\u00f6zvetlen\u00fcl teker\u00e9s ut\u00e1n\" \/>\n<meta property=\"og:description\" content=\"Gondolj vissza a legut\u00f3bbi kem\u00e9ny edz\u00e9sedre, mennyi er\u0151fesz\u00edt\u00e9st \u00e9s verejt\u00e9ket k\u00edv\u00e1nt! Az a c\u00e9lod, hogy ezek az edz\u00e9sek \u00e9rjenek is valamit, ugye? Nagyon fontos, hogy mit csin\u00e1lsz k\u00f6zvetlen\u00fcl az ilyen tr\u00e9ningek ut\u00e1n. Ha elker\u00fcl\u00f6d a k\u00f6vetkez\u0151 \u00f6t rossz szok\u00e1st, a legt\u00f6bbet hozhatod ki az edz\u00e9sekb\u0151l.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/\" \/>\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=\"2020-08-15T07:00:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/08\/MTB-Cycling-CVR-profimedia-0496467915.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\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/\",\"name\":\"5 dolog, amit ne tegy\u00e9l k\u00f6zvetlen\u00fcl teker\u00e9s ut\u00e1n\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/5-dolog-amit-ne-tegyel-kozvetlenul-tekeres-utan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/08\/MTB-Cycling-CVR-profimedia-0496467915.jpg\",\"datePublished\":\"2020-08-15T07:00:35+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Gondolj vissza a legut\u00f3bbi kem\u00e9ny edz\u00e9sedre, mennyi er\u0151fesz\u00edt\u00e9st \u00e9s verejt\u00e9ket k\u00edv\u00e1nt! 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