{"id":834,"date":"2018-05-24T10:49:32","date_gmt":"2018-05-24T10:49:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=834"},"modified":"2018-05-24T10:49:32","modified_gmt":"2018-05-24T10:49:32","slug":"a-3-legfontosabb-nyujtas-bringazashoz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-3-legfontosabb-nyujtas-bringazashoz\/","title":{"rendered":"A 3 legfontosabb ny\u00fajt\u00e1s bring\u00e1z\u00e1shoz"},"content":{"rendered":"<p>A ny\u00fajt\u00e1s minden bizonnyal az edz\u00e9sek legink\u00e1bb mell\u0151z\u00f6tt \u00e9s gy\u0171l\u00f6lt r\u00e9sz\u00e9t k\u00e9pezi, ez\u00e9rt k\u00e9sz\u00edtett\u00fcnk egy olyan list\u00e1t, amely csup\u00e1n h\u00e1rom, a ker\u00e9kp\u00e1roz\u00e1shoz sz\u00fcks\u00e9ges ny\u00fajt\u00e1st sorol fel.\u00a0Megfelel\u0151 ny\u00fajt\u00e1ssal k\u00e9nyelmesebben tudsz \u00e1ramvonalas \u00e9s hat\u00e9kony hajt\u00e1si poz\u00edci\u00f3t felvenni. R\u00e1ad\u00e1sul ennek h\u00e1la id\u0151sebb korban is eg\u00e9szs\u00e9gesen tudsz bring\u00e1zni.<\/p>\n<p><!--more--><\/p>\n<h2>Kvadricepsz ny\u00fajt\u00e1sa<\/h2>\n<p>A n\u00e9gyfej\u0171 combizmod er\u0151t fejt ki, ez\u00e9rt ha merev \u00e9s nem teljes a mozg\u00e1startom\u00e1nya, nem az \u00f6sszes izomrostod fog dolgozni \u00e9s nem tudsz teljes er\u0151b\u0151l ped\u00e1lozni. Ezt \u00fagy tudod elker\u00fclni, hogy a lenti k\u00e9pen l\u00e9v\u0151 combizomny\u00fajt\u00f3 poz\u00edci\u00f3ba helyezkedsz \u00e9s a bok\u00e1dat a fenekedhez h\u00fazod. A t\u00e9rdeidet pr\u00f3b\u00e1ld meg a lehet\u0151 legink\u00e1bb \u00f6sszez\u00e1rva tartani, \u00e9s egyenes h\u00e1ttal \u00e1llj.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-835\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01.jpg\" alt=\"nyujtas-kerekparozas-kvadricepsz\" width=\"1333\" height=\"1000\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01.jpg 1333w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01-300x225.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01-768x576.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-01-1024x768.jpg 1024w\" sizes=\"auto, (max-width: 1333px) 100vw, 1333px\" \/><\/a><\/p>\n<h2>A t\u00e9rd\u00edn ny\u00fajt\u00e1sa<\/h2>\n<p>Ha a t\u00e9rdhajl\u00edt\u00f3 izmaid megfelel\u0151en ki vannak ny\u00fajtva, a medenc\u00e9d el\u0151re tud d\u0151lni a nyeregben, \u00e9s \u00e1ramvonalasabb tart\u00e1st tudsz felvenni. \u00cdgy a leger\u0151sebb izmaid, a farizmok is be tudnak kapcsol\u00f3dni a ped\u00e1loz\u00e1sba. \u00dagy is ny\u00fajthatod a t\u00e9rd\u00edned, hogy az egyik kiny\u00fajtott l\u00e1badra r\u00e1hajolsz az els\u0151 k\u00e9pen l\u00e1that\u00f3 m\u00f3don. Haszn\u00e1lhatsz szalagot vagy t\u00f6r\u00f6lk\u00f6z\u0151t is, amivel a f\u00f6ld\u00f6n fek\u00fcdve magad fel\u00e9 h\u00fazod a l\u00e1bad, ahogy a m\u00e1sodik k\u00e9pen l\u00e1tod.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-836\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02.jpg\" alt=\"nyujtas-kerekparozas-terdin-nyujtasa\" width=\"1778\" height=\"1000\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02.jpg 1778w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02-300x169.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02-768x432.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-02-1024x576.jpg 1024w\" sizes=\"auto, (max-width: 1778px) 100vw, 1778px\" \/><\/a><\/p>\n<h2>A far- \u00e9s cs\u00edp\u0151hajl\u00edt\u00f3-izmok ny\u00fajt\u00e1sa<\/h2>\n<p>Ez a ny\u00fajt\u00e1s a k\u00f6z\u00e9ps\u0151 \u00e9s nagy farizmaidat, az als\u00f3 h\u00e1tt\u00e1j\u00e9kodat \u00e9s a cs\u00edp\u0151hajl\u00edt\u00f3 izmaidat c\u00e9lozza. Kiemelten fontos azok sz\u00e1m\u00e1ra, akiknek hossz\u00fa vagy intenz\u00edv teker\u00e9s ut\u00e1n f\u00e1jni szokott az als\u00f3 h\u00e1tt\u00e1j\u00e9ka. Nincs m\u00e1s teend\u0151d, mint felvenni a k\u00e9pen l\u00e1that\u00f3 poz\u00edci\u00f3t. Ha n\u00f6velni akarod a ny\u00fajt\u00e1s intenzit\u00e1s\u00e1t, h\u00fazd a t\u00e9rded a hasadhoz.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-03.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-837\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-03.jpg\" alt=\"nyujtas-kerekparozas-csipo-nyujtasa\" width=\"1000\" height=\"1333\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-03.jpg 1000w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-03-225x300.jpg 225w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-03-768x1024.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p>Miel\u0151tt elkezden\u00e9l ny\u00fajtani, k\u00e9t dolgot jegyezz meg. El\u0151sz\u00f6r is, minden egyes ny\u00fajt\u00e1st legal\u00e1bb 30 m\u00e1sodpercig tarts ki, legal\u00e1bb ennyi kell ahhoz, hogy hasson. M\u00e1sodszor, mindig teker\u00e9s ut\u00e1n ny\u00fajts. A bring\u00e1z\u00e1s el\u0151tti ny\u00fajt\u00e1s nem jav\u00edtja a teljes\u00edtm\u00e9nyedet, s\u0151t, tanulm\u00e1nyok kimutatt\u00e1k, hogy \u00e9pp ellenkez\u0151leg: n\u00f6velhetik a s\u00e9r\u00fcl\u00e9s kock\u00e1zat\u00e1t. El\u00e9g, ha bemeleg\u00edtesz, \u00e9s m\u00e1r indulhatsz is.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-04.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-838\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-04.jpg\" alt=\"nyujtas-kerekparozas\" width=\"1000\" height=\"1333\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-04.jpg 1000w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-04-225x300.jpg 225w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/05\/nyujtas-kerekparozas-04-768x1024.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A ny\u00fajt\u00e1s minden bizonnyal az edz\u00e9sek legink\u00e1bb mell\u0151z\u00f6tt \u00e9s gy\u0171l\u00f6lt r\u00e9sz\u00e9t k\u00e9pezi, ez\u00e9rt k\u00e9sz\u00edtett\u00fcnk egy olyan list\u00e1t, amely csup\u00e1n h\u00e1rom, [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[17,18,45,49,16,22,48],"global-categories":[],"class_list":["post-834","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod","tag-bicikli","tag-biciklizes","tag-edzes","tag-eletmod","tag-kerekpar","tag-kerekparozas","tag-nyujtas"],"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>A 3 legfontosabb ny\u00fajt\u00e1s bring\u00e1z\u00e1shoz - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Ha hosszabb teker\u00e9sre k\u00e9sz\u00fclsz, a ny\u00fajt\u00e1s nem maradhat el! 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