{"id":8891,"date":"2020-11-03T08:00:41","date_gmt":"2020-11-03T07:00:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=8891"},"modified":"2020-11-02T10:02:21","modified_gmt":"2020-11-02T09:02:21","slug":"hogyan-tartsd-meg-a-kerekparos-testsulyod-2-resz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-tartsd-meg-a-kerekparos-testsulyod-2-resz\/","title":{"rendered":"Hogyan tartsd meg a ker\u00e9kp\u00e1ros tests\u00falyod? \u2013 2. r\u00e9sz"},"content":{"rendered":"

Az egyik legfontosabb, amit megtehet\u00fcnk a tests\u00falyunk megtart\u00e1sa \u00e9rdek\u00e9ben, hogy rugalmas di\u00e9t\u00e1t alak\u00edtunk ki. A fogy\u00e1s azzal j\u00e1r, hogy folyamatosan nemet kell mondanunk. A s\u00falymegtart\u00e1s pedig azzal, hogy megtanuljuk az egyens\u00falyt az igenek \u00e9s a nemek k\u00f6z\u00f6tt. N\u00e9zz\u00fcnk n\u00e9h\u00e1ny tippet, amik seg\u00edthetnek ebben!<\/strong>
\n<\/p>\n

Ker\u00fcld el a joj\u00f3-effektust!<\/strong><\/h2>\n

A joj\u00f3-effektus a s\u00falymegtart\u00e1s legnagyobb ellens\u00e9ge. Ha l\u00e1tjuk, hogy fogyunk, az el\u00e9g motiv\u00e1ci\u00f3 arra, hogy szigor\u00fa \u00e9trended tartsunk, azonban id\u0151vel az eredm\u00e9ny kev\u00e9sb\u00e9 l\u00e1tv\u00e1nyos, ha pedig m\u00e1r el\u00e9rt\u00fck az ide\u00e1lis tests\u00falyt, m\u00e9g nehezebb motiv\u00e1ltnak maradni. Ha hirtelen elengedj\u00fck a szab\u00e1lyokat, k\u00f6nnyen visszam\u00e1sznak a leadott kil\u00f3k. Ez sajnos nem ritka, \u00e9s nagyon frusztr\u00e1l\u00f3 \u00e9lm\u00e9ny. Ahhoz, hogy elker\u00fcld, meg kell tanulnod, hogyan k\u00f6nny\u00edthetsz az \u00e9trenden, an\u00e9lk\u00fcl, hogy teljesen felr\u00fagn\u00e1d.<\/p>\n

\"Food\"<\/a>
Ker\u00fcld el a joj\u00f3-effektust! \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

A m\u00e9rt\u00e9kletess\u00e9g a kulcs<\/strong><\/h2>\n

Furcsa \u00e9rz\u00e9s lehet el\u0151sz\u00f6r megengedni magadnak, hogy olyat egy\u00e9l, amit eddig nem ehett\u00e9l, vagy elmenj egy \u00e9tterembe. B\u0171ntudatod lehet, \u00e9s az is el\u0151fordulhat, hogy f\u00e9lsz, hogy ha egyszer igent mondasz, nincs vissza\u00fat. Ha a k\u00f6vetkez\u0151 l\u00e9p\u00e9seket k\u00f6veted, nem kell emiatt agg\u00f3dnod!<\/p>\n

1. Pr\u00f3b\u00e1ld ki, milyen!<\/strong><\/h3>\n

V\u00e1lassz ki egy olyan \u00e9telt, amire a fogy\u00f3k\u00fara alatt nemet mondt\u00e1l volna, \u00e9s mondj r\u00e1 igent! Lehet ez egy szelet s\u00fctem\u00e9ny a k\u00e1v\u00e9 mell\u00e9 egy biciklis t\u00fara k\u00f6zben beiktatott pihen\u0151ben, vagy egy poh\u00e1r bor este, a haverokkal.<\/p>\n

2. \u00c9rt\u00e9keld!<\/strong><\/h3>\n

Ha t\u00fal gyakran engedsz meg magadnak ilyesmit, akkor azonban \u00e9letbe l\u00e9p a joj\u00f3-effektus. \u00c9ppen ez\u00e9rt \u00e9rt\u00e9keld ezeket az \u201eigeneket\u201d \u00e9s haszn\u00e1ld \u0151ket b\u00f6lcsen! Sok \u00e9lvezetet hozhatnak az \u00e9letedbe \u00e9s seg\u00edtenek egy hossz\u00fa t\u00e1von is fenntarthat\u00f3 \u00e9letm\u00f3d kialak\u00edt\u00e1s\u00e1ban.<\/p>\n

3. Jegyzetelj!<\/strong><\/h3>\n

Seg\u00edt abban, hogy az \u201eigenek\u201d \u00e9rt\u00e9kesek maradjanak. ha tudatosan \u00e1ttekinted a tapasztalataidat vel\u00fck, vagy le is \u00edrod \u0151ket. Tegy\u00e9l fel magadnak n\u00e9h\u00e1ny k\u00e9rd\u00e9st! Milyen \u00e9rz\u00e9s volt megtenni? \u00dajra igent mondan\u00e1l r\u00e1? Mi\u00e9rt vagy mi\u00e9rt nem? Ez seg\u00edt megk\u00fcl\u00f6nb\u00f6ztetni azokat az \u00e9lm\u00e9nyeket, amikre meg\u00e9rte elhaszn\u00e1lni egy igent, azokt\u00f3l, amelyekre nem.<\/p>\n

\"Weight<\/a>
\u00cdrd le a tapasztalataidat! \u00a9 Pexels<\/em><\/figcaption><\/figure>\n

N\u00e9h\u00e1ny h\u00e9t el\u00e9g lesz ahhoz, hogy megh\u00fazd a hat\u00e1rokat \u00e9s megtanuld, mi m\u0171k\u00f6dik sz\u00e1modra \u00e9s mi nem. Ez az \u00faj \u00e9trend a kulcs egy rugalmas \u00e9letm\u00f3d kialak\u00edt\u00e1s\u00e1hoz \u00e9s a s\u00falyod megtart\u00e1s\u00e1hoz! Sorozatunk k\u00f6vetkez\u0151 cikke arr\u00f3l fog sz\u00f3lni, hogy mit tehetsz m\u00e9g az eg\u00e9szs\u00e9ged\u00e9rt, most, hogy nem t\u00f6lti ki az id\u0151det a di\u00e9ta betart\u00e1sa.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az egyik legfontosabb, amit megtehet\u00fcnk a tests\u00falyunk megtart\u00e1sa \u00e9rdek\u00e9ben, hogy rugalmas di\u00e9t\u00e1t alak\u00edtunk ki. A fogy\u00e1s azzal j\u00e1r, hogy folyamatosan […]<\/p>\n","protected":false},"author":71,"featured_media":8895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-8891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHogyan tartsd meg a ker\u00e9kp\u00e1ros tests\u00falyod? \u2013 2. r\u00e9sz<\/title>\n<meta name=\"description\" content=\"Az egyik legfontosabb, amit megtehet\u00fcnk a tests\u00falyunk megtart\u00e1sa \u00e9rdek\u00e9ben, hogy rugalmas di\u00e9t\u00e1t alak\u00edtunk ki.\" \/>\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\/hogyan-tartsd-meg-a-kerekparos-testsulyod-2-resz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan tartsd meg a ker\u00e9kp\u00e1ros tests\u00falyod? \u2013 2. r\u00e9sz\" \/>\n<meta property=\"og:description\" content=\"Az egyik legfontosabb, amit megtehet\u00fcnk a tests\u00falyunk megtart\u00e1sa \u00e9rdek\u00e9ben, hogy rugalmas di\u00e9t\u00e1t alak\u00edtunk ki. 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