{"id":168300,"date":"2017-05-11T00:00:00","date_gmt":"2017-05-10T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/harrison-ikrek-edzesterv-etrend\/"},"modified":"2022-12-30T14:02:05","modified_gmt":"2022-12-30T13:02:05","slug":"harrison-ikrek-edzesterv-etrend","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/harrison-ikrek-edzesterv-etrend\/","title":{"rendered":"A Harrison Ikrek edz\u00e9sterve \u00e9s \u00e9trendje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/harrison-ikrek-edzesterv-etrend\/#A_Harrison_Ikrek_edzesterve\" title=\"A Harrison Ikrek edz\u00e9sterve\">A Harrison Ikrek edz\u00e9sterve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/harrison-ikrek-edzesterv-etrend\/#A_Harrison_Ikrek_etrendje\" title=\"A Harrison Ikrek \u00e9trendje\">A Harrison Ikrek \u00e9trendje<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A&nbsp;Harrison Ikrek, Owen \u00e9s Lewis fitnesz modellek, akiket m\u00e1r az eg\u00e9sz vil\u00e1g ismer. Saj\u00e1tos&nbsp;form\u00e1jukkal v\u00e1ltak h\u00edress\u00e9, <strong>csaknem egyforma alkatukkal<\/strong> \u00e9s egy\u00e9nis\u00e9g\u00fckkel a fitnesz vil\u00e1g\u00e1ban. Magass\u00e1guk 178cm \u00e9s jelenlegi s\u00falyuk 85kg. A&nbsp;m\u00faltban m\u00e1r foglalkoztunk <strong>a&nbsp;l\u00e1bizom fejleszt\u00e9s\u00e9re val\u00f3 edz\u00e9sterv\u00fckkel<\/strong>, ami t\u00e9nyleg kegyetlen, de nagyon hat\u00e1sos.&nbsp; Ennek k\u00f6sz\u00f6nhet\u0151en \u00fagy \u00e1tform\u00e1lt\u00e1k a&nbsp;l\u00e1bukat, hogy&nbsp;<strong>ami eddig a&nbsp;gyeng\u00e9j\u00fck volt, most m\u00e1r az er\u0151s\u00e9g\u00fck lett<\/strong>. Most arra \u00f6sszpontos\u00edtunk, hogy bemutassuk az <strong>edz\u00e9sterv\u00fcket<\/strong>, <strong>\u00e9trendj\u00fcket, t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151iket<\/strong> \u00e9s hogy min\u00e9l t\u00f6bbet megtudjunk az \u00e9let\u00fckr\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><span style=\"color: #ff6600;\">HOGYAN KEZDT\u00c9TEK EL AZ EDZ\u00c9ST?<\/span><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen:<\/span> Egy angliai kis v\u00e1rosban sz\u00fclett\u00fcnk, Kendall-ban. M\u00e1r fiatal korunkban is \u00e9rdekelt benn\u00fcnket a sport, mondhatn\u00e1m azt is, hogy <strong>a sportnak sz\u00fclett\u00fcnk.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\">Lewis:<\/span> Amikor kisebbek voltunk, nem j\u00f6tt\u00fcnk ki j\u00f3l. Ahogy a&nbsp;fi\u00fakn\u00e1l ez lenni szokott, sokat verekedt\u00fcnk. Mindketten profi szinten j\u00e1tszottunk egy labdar\u00fag\u00f3 v\u00e1logatottn\u00e1l az Egyes\u00fclt Kir\u00e1lys\u00e1gban. K\u00fcl\u00f6nb\u00f6z\u0151 poz\u00edci\u00f3kban j\u00e1tszottunk, de mindig kiab\u00e1ltunk egym\u00e1sra, ha valamelyik\u00fcnk hib\u00e1zott. Miut\u00e1n befejeztem az iskol\u00e1t, m\u00e9g mindig profi szinten j\u00e1tszottam, de \u00fagy \u00e9reztem, hogy a <strong>szenved\u00e9lyt az \u00e9letben m\u00e1shol kell, hogy keressem.<\/strong> Amikor lej\u00e1rt a szerz\u0151d\u00e9sem a labdar\u00fag\u00f3 v\u00e1logatottn\u00e1l, <strong>elkezdtem edzeni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen:<\/span> \u00c9n otthagytam az iskol\u00e1t, majd csatlakoztam a&nbsp;Royal Marines-hez (tenger\u00e9szgyalogs\u00e1g), amely az egyik legjobb harci er\u0151 a vil\u00e1gon. 17 \u00e9ves koromban elv\u00e9geztem <strong>a vil\u00e1g legnehezebb katonai kik\u00e9pz\u00e9s\u00e9t<\/strong>. 2012-ben otthagytam a tenger\u00e9szgyalogs\u00e1got 4 \u00e9v szolg\u00e1lat ut\u00e1n, ezut\u00e1n kezdtem el edzeni. A fitnesz modellked\u00e9st 3 \u00e9vvel ezel\u0151tt kezdt\u00fck el, miut\u00e1n <strong>megvolt az els\u0151 fot\u00f3z\u00e1sunk.<\/strong> R\u00f6viddel ezut\u00e1n felvette vel\u00fcnk a kapcsolatot a \u201eMuscle and Fitness\u201d, hogy lenne- e kedv\u00fcnk k\u00e9peket k\u00e9sz\u00edteni a mi egyedi m\u00e1rk\u00e1nkr\u00f3l. Az\u00f3ta megjelent\u00fcnk k\u00fcl\u00f6nb\u00f6z\u0151 nemzeti \u00fajs\u00e1gokban, h\u00edress\u00e9ggel teli magazinokban, fitnesz magazinokban az Egyes\u00fclt Kir\u00e1lys\u00e1gban \u00e9s vil\u00e1gszerte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\">Lewis:<\/span> Kidolgoztuk a&nbsp;Harrison Twins m\u00e1rkanevet, ami nem volt egyszer\u0171, de tett\u00fcnk \u00e9rte, kem\u00e9nyen dolgoztunk, hogy el\u00e9rj\u00fck azt, ahol most vagyunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><span style=\"color: #ff6600;\">\u00daGY HANGZIK, MINTHA TESTV\u00c9RI RIVALIZ\u00c1L\u00c1SBAN N\u0150TTETEK VOLNA FEL. EZ MEGMUTATKOZIK AZ EDZ\u0150TEREMBEN IS?<\/span><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen:<\/span> N\u00e9ha van k\u00f6zt\u00fcnk egy kis testv\u00e9ri rivaliz\u00e1l\u00e1s, de rem\u00e9lem, hogy ez nem \u00e1rtalmas. Ez hajt benn\u00fcnket <strong>a kit\u0171z\u00f6tt c\u00e9lok megval\u00f3s\u00edt\u00e1s\u00e1hoz.<\/strong> Mivel a m\u00e1rka arra \u00e9p\u00fcl, hogy <strong>ikrek vagyunk<\/strong>, ez\u00e9rt mind kett\u0151nknek j\u00f3l kell kin\u00e9zn\u00fcnk, ez\u00e9rt <strong>egyform\u00e1n edz\u00fcnk \u00e9s egyform\u00e1n \u00e9tkez\u00fcnk.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\">Lewis:<\/span> A&nbsp;rivaliz\u00e1l\u00e1s k\u00f6zt\u00fcnk k\u00fcl\u00f6n\u00f6sen akkor t\u00f6r a&nbsp;felsz\u00ednre, amikor egy\u00fctt edz\u00fcnk. Ez egy ilyen be\u00e1ll\u00edtotts\u00e1g: \u201eNem engedem a testv\u00e9remnek, hogy legy\u0151zz\u00f6n,\u201d ami m\u00e1r kiskorunk \u00f3ta \u00edgy m\u0171k\u00f6dik. Eml\u00e9kszem, amikor m\u00e9g iskol\u00e1ba j\u00e1rtunk, Owen mindig <strong>sprinter volt 100 m\u00e9teres<\/strong> fut\u00e1sban, \u0151t tartott\u00e1k a leggyorsabb fi\u00fanak az oszt\u00e1lyban. \u00c9n szint\u00e9n <strong>sprinter voltam 400 m\u00e9teren<\/strong>. Az utols\u00f3 \u00e9ven szerettem volna versenyezni 100m\u00e9teren, mert m\u00e1r el\u00e9g volt a 400 m\u00e9teres fut\u00e1sb\u00f3l. Owent legy\u0151ztem 5 ezredm\u00e1sodperccel, ami\u00e9rt gy\u0171l\u00f6lt. <strong>Mint l\u00e1that\u00f3, van k\u00f6zt\u00fcnk egy kis rivaliz\u00e1l\u00e1s m\u00e1r iskol\u00e1s korunk \u00f3ta <\/strong>\u00e9s ezt magunkkal hoztuk a mai napig. Ez nem olyan rossz. Az mindig j\u00f3, ha van valaki, <strong>aki arra \u00f6szt\u00f6n\u00f6z, hogy<\/strong> <strong>jobban teljes\u00edts.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><span style=\"color: #ff6600;\">MIT \u00c9LVEZTEK A&nbsp;LEGJOBBAN ABBAN, HOGY IKREK VAGYTOK, A FITNESZRE VET\u00cdTVE?<\/span><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen<\/span>: \u00c9n nagyon \u00e9lvezem a&nbsp;m\u00e1rk\u00e1nk egyedis\u00e9g\u00e9t. \u00dagy gondolom a&nbsp;vil\u00e1gon jelenleg&nbsp;<strong>nincs m\u00e9g egy olyan mint mi<\/strong>, tetov\u00e1lt ikrek, akiknek a&nbsp;<strong>testt\u00f6meg zs\u00edrtartalma 6-7%.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><span style=\"color: #ff6600;\">MIBEN K\u00dcL\u00d6NB\u00d6ZT\u00d6K AZ IKERTESTV\u00c9RETEKT\u0150L?<\/span><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Lewis:<\/span> Nekem van egy meglehet\u0151sen probl\u00e9mamentes hozz\u00e1\u00e1ll\u00e1som az \u00e9lethez, de ami a&nbsp;k\u00fcls\u0151t illeti, az <strong>\u00e9n mellkasom jobban kiemelkedik, mint az \u00f6v\u00e9. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen:<\/span> \u00dagy gondolom <strong>a&nbsp;hasizmaim jobbak,<\/strong> mint a&nbsp;Lewis\u00e9, m\u00e9g ha \u0151 ezzel val\u00f3sz\u00edn\u0171leg nem is \u00e9rt egyet. Tudom, hogy az \u0151 mellkasa nagyobb, mint az eny\u00e9m, ezt az egyet nem vehetem el t\u0151le. A szem\u00e9lyis\u00e9g\u00fcnk szempontj\u00e1b\u00f3l egyform\u00e1k vagyunk, de nem vessz\u00fck magunkat t\u00fal komolyan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_Harrison_Ikrek_edzesterve\"><\/span>A Harrison Ikrek edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A&nbsp;Harrison Ikrek mindig egy\u00fctt edzenek \u00e9s ugyanazt a&nbsp;rutin edz\u00e9st k\u00f6vetik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>H\u00e9tf\u0151: Mellkas<\/strong><\/p>\n\n\n\n<p>\u2022 Fekvenyom\u00e1s: 4&#215;8-10<br>\u2022&nbsp;Fekvenyom\u00e1s ferdepadon fejjel felfel\u00e9 sz\u00f6g 20-45: 4&#215;8-10<br>\u2022 Guillotine fekvenyom\u00e1s: 4&#215;8-10<br>\u2022 T\u00e1rogat\u00e1s Peck deck g\u00e9pen: 4&#215;8-10<br>\u2022 Csig\u00e1s keresztez\u00e9s: 4&#215;8-10<br>\u2022 S\u00falyok cs\u00f6kkent\u00e9se: 4x eg\u00e9szen kifullad\u00e1sig<br>\u2022 Fekv\u0151t\u00e1masz sz\u00e9les tart\u00e1sban: 4x kifullad\u00e1sig<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kedd: H\u00e1t<\/strong><\/p>\n\n\n\n<p>\u2022 Felh\u00faz\u00e1s: 4&#215;8-10<br>\u2022 Hiperhajl\u00edt\u00e1s: 4&#215;8-10<br>\u2022 Sz\u00e9les fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1s: 4x kif\u00e1rad\u00e1sig<br>\u2022 D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s sz\u00e9les fog\u00e1sban: 4&#215;8-10<br>\u2022 Csig\u00e1n leh\u00faz\u00e1s nyakhoz: 4&#215;8-10<br>\u2022 Csig\u00e1n leh\u00faz\u00e1s mellkashoz: 4x 8-10<br>\u2022 Csig\u00e1n leh\u00faz\u00e1s mellkashoz sz\u00e9les fog\u00e1sban: 4x 8-10<br>\u2022 D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s, sz\u0171k fog\u00e1sban alkarhoz h\u00faz\u00e1ssal 4&#215;8-10<br>\u2022 T- rudas evez\u00e9s<\/p>\n\n\n\n<div align=\"center\"><hr align=\"center\" size=\"2\" width=\"100%\"><\/div>\n\n\n\n<p><em><em><span style=\"color: #ff6600;\">\u201eNem kell kiv\u00e1l\u00f3nak lenned, hogy elkezd, de el kell kezdened, hogy kiv\u00e1l\u00f3 lehess.\u201c<\/span>&#8211;&nbsp; Lewis kedvenc id\u00e9zete<\/em><\/em><\/p>\n\n\n\n<div align=\"center\"><hr align=\"center\" size=\"2\" width=\"100%\"><\/div>\n\n\n\n<p><strong>Szerda: V\u00e1ll<\/strong><\/p>\n\n\n\n<p>\u2022 Mellr\u0151l nyom\u00e1s v\u00e1llra 4&#215;10<br>\u2022 Oldalemel\u00e9s \u00fclve: 6&#215;10-12<br>\u2022 El\u0151re emel\u00e9s \u00fclve: 6x 10-12<br>\u2022 D\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldal emel\u00e9s \u00fclve egykezes s\u00falyz\u00f3kkal 4&#215;10<br>\u2022 Arnold- nyom\u00e1s 4&#215;10<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cs\u00fct\u00f6rt\u00f6k: L\u00e1b<\/strong><\/p>\n\n\n\n<p>\u2022 Guggol\u00e1s (superset): 4&#215;10<br>\u2022 F\u00fcgg\u0151leges l\u00e1btol\u00e1s: 4&#215;10<br>\u2022 L\u00e1btol\u00e1s: 3&#215;30<br>\u2022 Hack- g\u00e9pes guggol\u00e1s: 3&#215;10<br>\u2022 Sissy guggol\u00e1s saj\u00e1t tests\u00fallyal: 3&#215;10<br>\u2022 L\u00e1bemel\u00e9s az eszk\u00f6z\u00f6n \u00fclve, t\u00e1masszal: 4&#215;10-12<br>\u2022 Felh\u00faz\u00e1s egy l\u00e1bon: 4&#215;10<br>\u2022 Hamstring curl g\u00e9pen: 4&#215;10<br>\u2022 L\u00e1bny\u00fajt\u00e1s \u00fclve (superset): 4&#215;10<br>\u2022 L\u00e1bemel\u00e9s az eszk\u00f6z\u00f6n fekve: 4&#215;10<br>\u2022 L\u00e1bemel\u00e9s \u00e1llva: 4&#215;20<br>\u2022 L\u00e1bemel\u00e9s \u00fclve: 4&#215;20<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u00e9ntek: Hasizom<\/strong><\/p>\n\n\n\n<p>\u2022 L\u00e1bemel\u00e9s fekve: 4x kif\u00e1rad\u00e1sig<br>\u2022 Haspr\u00e9s: 4x kif\u00e1rad\u00e1sig<br>\u2022 S\u00falyz\u00f3 g\u00f6rget\u00e9se: 4x kif\u00e1rad\u00e1sig<br>\u2022 Haspr\u00e9sek: 4x kif\u00e1rad\u00e1sig<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Szombat: Kar<\/strong><\/p>\n\n\n\n<p>\u2022 EZ-Bar 21\u2019s (superset)<br>\u2022 S\u00falyz\u00f3k emel\u00e9se \u00fclve 4&#215;10<br>\u2022 Tricept ny\u00fajt\u00e1s negat\u00edv padon 4&#215;10<br>\u2022 EZ-Bar extenzie 4&#215;10<br>\u2022 Bicepsz s\u00falyz\u00f3kkal (superset) 4&#215;10<br>\u2022 Kalap\u00e1cs- bicepsz gyakorlat 4&#215;10<br>\u2022 Csig\u00e1s letol\u00e1s tricepsz k\u00f6t\u00e9llel 4&#215;10<br>\u2022 Fekv\u0151t\u00e1masz 4x kif\u00e1rad\u00e1sig<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vas\u00e1rnap: Pihen\u00e9s<\/strong><\/p>\n\n\n\n<p>Ami a&nbsp;kardio edz\u00e9st illeti, a&nbsp;Harrison Ikrek azt \u00e1ll\u00edtj\u00e1k, hogy ez benne van a&nbsp;genetik\u00e1jukba ez\u00e9rt nem csin\u00e1lj\u00e1k. Viszont, ha v\u00e1lasztani kellene, biztosan<strong> el\u0151nybe helyezn\u00e9k a&nbsp;<a title=\"HIIT edz\u00e9s\" href=\"https:\/\/gymbeam.hu\/blog\/8-hetes-hiit-edzes-a-hatekonyabb-zsiregeteshez\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT edz\u00e9st.<\/a><\/strong><\/p>\n\n\n\n<div align=\"center\"><hr align=\"center\" size=\"2\" width=\"100%\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\">&nbsp;<\/span><em><span style=\"color: #ff6600;\">\u201eA&nbsp;test oda tart, ahov\u00e1 az elme ir\u00e1ny\u00edtja.\u201c<\/span> &#8211; Owen kedvenc id\u00e9zete<\/em><\/p>\n\n\n\n<div align=\"center\"><hr align=\"center\" size=\"2\" width=\"100%\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_Harrison_Ikrek_etrendje\"><\/span>A Harrison Ikrek \u00e9trendje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ciklusuk szab\u00e1lyz\u00e1s\u00e1n alapul a sz\u00e9nhidr\u00e1tok ellen\u0151rz\u00e9se, hogy fenntarts\u00e1k a <strong>karcs\u00fa form\u00e1jukat<\/strong> <strong>eg\u00e9sz \u00e9ven<\/strong>, \u00edgy soha sem tesznek k\u00fcl\u00f6nbs\u00e9get a terjedelem vagy a redukt\u00edv di\u00e9t\u00e1ban. Mindketten ugyan azt az <strong>\u00e9trendet<\/strong> k\u00f6vetik, <strong>amit saj\u00e1t maguk terveztek<\/strong> \u00e9s eddig nagyon j\u00f3 eredm\u00e9nyeket hozott sz\u00e1mukra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Minta \u00e9trend<\/h3>\n\n\n\n<p>\u2022 \u00c9tel 1: 2 eg\u00e9sz toj\u00e1s, 2 toj\u00e1sfeh\u00e9rje, 1 m\u00e9r\u0151kan\u00e1l feh\u00e9rje \u00e9s 1,2 dl v\u00edz<br>\u2022 F\u00e9l \u00f3r\u00e1val k\u00e9s\u0151bb: 2 m\u00e9r\u0151kan\u00e1l feh\u00e9rje \u00e9s 2 dl v\u00edz<br>\u2022 \u00c9tel 2: 2 m\u00e9r\u0151kan\u00e1l feh\u00e9rje, 1 ban\u00e1n \u00e9s 1,5 dl k\u00f3kusz tej<br>\u2022 \u00c9tel 3: 198 gramm tonhal \u00e9s k\u00e9t kan\u00e1l alacsony zs\u00edrtartalm\u00fa majon\u00e9z<br>\u2022 \u00c9tel 4: 155 gramm csirke mell, egy cs\u00e9sze k\u00e1poszta, \u00bd cs\u00e9sze gomba \u00e9s \u00bd sz\u00e1r\u00edtott paradicsom<br>\u2022 \u00c9tel 5: 255 gramm csirke mell, 100 gramm \u00e9desburgonya \u00bc cs\u00e9sze z\u00f6ldbab, egy m\u00e9r\u0151kan\u00e1l feh\u00e9rje \u00e9s 1,2 dl v\u00edz<br>\u2022 \u00c9tel 6: 198 gramm tonhal, 4 teljes ki\u0151rl\u00e9s\u0171 puffasztott rizsszelet \u00e9s 2 kan\u00e1l alacsony zs\u00edrtartalm\u00fa majon\u00e9z<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><span style=\"color: #ff6600;\">AMIKOR \u00c9TTEREMBEN ESZTEK, UGYANAZT SZOKT\u00c1TOK RENDELNI?<\/span><\/h4>\n\n\n\n<p><span style=\"text-decoration: underline;\">Owen:<\/span> Igen, el\u00e9g sokszor rendelj\u00fck ugyanazt. A&nbsp;mi m\u00e1rk\u00e1nk arr\u00f3l sz\u00f3l, hogy <strong>ugyan\u00fagy n\u00e9z\u00fcnk ki<\/strong>, ez\u00e9rt t\u00f6bbnyire ugyanazt essz\u00fck. Amikor a&nbsp;f\u0151\u00e9tel ut\u00e1n a&nbsp;b\u00e1ty\u00e1m tort\u00e1t eszik, akkor \u00e9n is eszem. Norm\u00e1lis esetekben ez \u00edgy m\u0171k\u00f6dik n\u00e1lunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A Harrison Ikrek \u00e9s a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/h3>\n\n\n\n<p>\u2022 <a title=\"Edz\u00e9s el\u0151tti stimul\u00e1nsok\" href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" rel=\"noopener noreferrer\">Edz\u00e9s el\u0151tti stimul\u00e1nsok<\/a><br>\u2022 <a title=\"Glutamin\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\">L- glutamin<\/a><br>\u2022 <a title=\"L-Karnitin\" href=\"https:\/\/gymbeam.hu\/l-karnitin\" target=\"_blank\" rel=\"noopener noreferrer\">L- karnitin<\/a><br>\u2022 <a title=\"BCAA\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a><br>\u2022 <a title=\"Halolaj\" href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" rel=\"noopener noreferrer\">Halolaj<\/a><br>\u2022 <a title=\"Tejsav\u00f3 feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\">Tejsav\u00f3 feh\u00e9rje<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mit gondol a&nbsp;Harrison Ikrekr\u0151l? <strong>Mi a&nbsp;v\u00e9lem\u00e9ny\u00fck az edz\u00e9sterv\u00fckr\u0151l?<\/strong> Ossza meg vel\u00fcnk v\u00e9lem\u00e9ny\u00e9t a megjegyz\u00e9sekben. Ha tetszett \u00d6nnek a&nbsp;cikk\u00fcnk, <strong>t\u00e1mogassa egy megoszt\u00e1ssal!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A Harrison Ikrek az eg\u00e9sz vil\u00e1gon ismert fitness modellek. Olvass\u00e1k el edz\u00e9sterv\u00fcket, \u00e9trendj\u00fcket, \u00edgy t\u00f6bbet tudhatnak meg az edz\u00e9sekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1sukr\u00f3l.<\/p>\n","protected":false},"author":22,"featured_media":114511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":4,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7260,7356,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168300","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-eroedzes","9":"tag-etrend-hu","10":"tag-hires-sportolok","11":"tag-motivacio","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Harrison Ikrek edz\u00e9sterve \u00e9s \u00e9trendje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A Harrison Ikrek az eg\u00e9sz vil\u00e1gon ismert fitness modellek. 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