{"id":168309,"date":"2017-04-25T00:00:00","date_gmt":"2017-04-24T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/"},"modified":"2023-08-31T08:55:44","modified_gmt":"2023-08-31T06:55:44","slug":"jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/","title":{"rendered":"Jason Statham edz\u00e9sterve a gyorsas\u00e1gra \u00e9s a f\u00fcrges\u00e9gre"},"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\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Jason_Statham_edzesterve\" title=\"Jason Statham edz\u00e9sterve\">Jason Statham 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\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Edzes_Felhuzas\" title=\"Edz\u00e9s: Felh\u00faz\u00e1s\">Edz\u00e9s: Felh\u00faz\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Levezetes_trambulin\" title=\"Levezet\u00e9s: trambulin\">Levezet\u00e9s: trambulin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Edzes_%E2%80%9EA_nagy_5_55%E2%80%9D\" title=\"Edz\u00e9s: \u201eA nagy 5 55\u201d\">Edz\u00e9s: \u201eA nagy 5 55\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Edzes_Eloreguggolas_sullyal\" title=\"Edz\u00e9s: El\u0151reguggol\u00e1s s\u00fallyal:\">Edz\u00e9s: El\u0151reguggol\u00e1s s\u00fallyal:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/jason-statham-edzesterve-a-gyorsasagra-es-a-furgesegre\/#Edzes_Erosito_mozgasok\" title=\"Edz\u00e9s: Er\u0151s\u00edt\u0151 mozg\u00e1sok\">Edz\u00e9s: Er\u0151s\u00edt\u0151 mozg\u00e1sok<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jason Statham egy angol sz\u00edn\u00e9sz, aki a \u201e<em>Sz\u00e1ll\u00edt\u00f3<\/em>\u201d ill. az \u201e<em>Expendables &#8211; Fel\u00e1ldozhat\u00f3k<\/em>\u201d c\u00edm\u0171 filmekb\u0151l ismert, amelyekben bemutatja a harci jeleneteit \u00e9s a kaszkad\u0151rmutatv\u00e1nyait is. Jason <strong>nem t\u00f6rekszik a nagyobb testt\u00f6meg el\u00e9r\u00e9s\u00e9re<\/strong>. F\u0151leg arra \u00f6sszpontos\u00edt, hogy <strong>gyors<\/strong>, <strong>atl\u00e9tikus<\/strong> <strong>\u00e9s f\u00fcrge<\/strong> maradjon, ami t\u00fckr\u00f6z\u0151dik az edz\u00e9sterv\u00e9n is. Tekints\u00e9tek meg teh\u00e1t az <strong>edz\u00e9sterv\u00e9t a gyorsas\u00e1gra \u00e9s a f\u00fcrges\u00e9gre<\/strong> \u00e9s lehet, hogy titeket is \u00f6szt\u00f6n\u00f6zni fog.&nbsp;<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-21-o-8.02.48-2-1124x722.png\" alt=\"\" class=\"wp-image-412715\" width=\"843\" height=\"542\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-21-o-8.02.48-2-1124x722.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-21-o-8.02.48-2-400x257.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-21-o-8.02.48-2-1536x987.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Snimka-obrazovky-2022-12-21-o-8.02.48-2.png 1734w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>A fot\u00f3 szerz\u0151je: \u062c\u06cc\u0633\u0648\u0646 \u0627\u0633\u062a\u0627\u062a\u0647\u0627\u0645<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Jason_statham.jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Jason_statham.jpg<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jason_Statham_edzesterve\"><\/span>Jason Statham edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g azel\u0151tt, miel\u0151tt r\u00e1t\u00e9rn\u00e9nk az edz\u00e9sterv\u00e9re, el kell mondanunk hozz\u00e1 n\u00e9h\u00e1ny sz\u00f3t. Jason majdnem <strong>minden edz\u00e9st bemeleg\u00edt\u00e9ssel kezd<\/strong>, ez \u00e1ltal\u00e1ban az evez\u00e9s. Csak ezut\u00e1n t\u00e9r r\u00e1 mag\u00e1ra az edz\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">1. nap<\/span><\/h3>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 1<\/span><\/strong><strong>: <\/strong>evez\u00e9s \u2013 10 perc (20 felh\u00faz\u00e1s percenk\u00e9nt)<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 2:<\/span><\/strong> Piramis k\u00f6redz\u00e9s<\/p>\n\n\n\n<p><strong>Mi az a piramis k\u00f6redz\u00e9s<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a k\u00f6redz\u00e9s <strong>h\u00e1rom edz\u00e9si gyakorlatb\u00f3l \u00e1ll<\/strong>, mik\u00f6zben el\u0151sz\u00f6r el van v\u00e9gezve minden gyakorlat egy ism\u00e9tl\u00e9se. A m\u00e1sodik k\u00f6redz\u00e9sben k\u00e9t ism\u00e9tl\u00e9s van elv\u00e9gezve \u00e9s ez \u00edgy folytat\u00f3dik teljesen az \u00f6t\u00f6dik k\u00f6rig. A hatodik k\u00f6rben az ism\u00e9tl\u00e9sek sz\u00e1ma elkezd 4-re, majd 3-ra cs\u00f6kkeni, am\u00edg el nem \u00e9ri az 1 ism\u00e9tl\u00e9st \u00e9s \u00edgy fejez\u0151dik be a bemeleg\u00edt\u00e9s. <strong>A k\u00f6redz\u00e9s ezen 3 gyakorlatb\u00f3l \u00e1ll<\/strong>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Fekv\u0151t\u00e1masz<br>\u2022 Guggol\u00e1sok a saj\u00e1t s\u00falyunkkal<br>\u2022 \u00c1llig h\u00faz\u00e1s a gy\u0171r\u0171k\u00f6n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Edzes_Felhuzas\"><\/span><span style=\"text-decoration: underline; color: #000000;\">Edz\u00e9s: Felh\u00faz\u00e1s<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jason 9 sorozatot v\u00e9gez, k\u00f6z\u00f6tt\u00fck 1-3 perces pihen\u0151t tart. A <strong>maximuma 35%-\u00e1n kezd<\/strong>, majd folyamatosan n\u00f6veli a s\u00falyt, egy\u00fattal <strong>cs\u00f6kkenti az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t is<\/strong>. Az \u00f6t\u00f6dik sorozatn\u00e1l csak 1 ism\u00e9tl\u00e9st v\u00e9gez az adott sorozatra. Jason jelenlegi sz\u00e1mai a k\u00f6vetkez\u0151k:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ism\u00e9tl\u00e9s x s\u00faly x pihen\u00e9s:<\/strong><\/p>\n\n\n\n<p>\u2022 10 x 60 kg \u2013 1 perc<br>\u2022 5 x 85 kg \u2013 2 perc<br>\u2022 3 x 100 kg \u2013 3 perc<br>\u2022 2 x 13 kg &#8211; 3 perc<br>\u2022 1 x 150 kg \u2013 3 perc<br>\u2022 1 x 155 kg \u2013 3 perc<br>\u2022 1 x 160 kg \u2013 3 perc<br>\u2022 1 x 162.2 kg \u2013 3 perc<br>\u2022 1 x 165 kg \u2013 3 perc<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Levezetes_trambulin\"><\/span><span style=\"text-decoration: underline; color: #000000;\">Levezet\u00e9s: trambulin<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jason egy olimpiai m\u00e9ret\u0171 trambulinon 10 percen kereszt\u00fcl k\u00fcl\u00f6nb\u00f6z\u0151 szalt\u00f3kat \u00e9s fordulatokat v\u00e9gez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4477,36322,48829\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">2. nap<\/span><\/h3>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 1<\/span><\/strong><strong>: <\/strong>evez\u00e9s \u2013 10 perc (20 felh\u00faz\u00e1s percenk\u00e9nt)<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 2:<\/span><\/strong> Statikus k\u00f6redz\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mi az a statikus k\u00f6redz\u00e9s?<\/strong><\/p>\n\n\n\n<p>Jason minden gyakorlatot 30 m\u00e1sodpercen kereszt\u00fcl v\u00e9gez, amelyek k\u00f6z\u00f6tt 10 m\u00e1sodperc pihen\u0151t tart \u00e9s ezt 4 k\u00f6rben ism\u00e9tli meg. A k\u00f6vetkez\u0151 gyakorlatokr\u00f3l van sz\u00f3:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 M\u00e9ly fekv\u0151t\u00e1masz a tornagy\u0171r\u0171k\u00f6n \u2013 igyekezz a lehet\u0151 legtov\u00e1bb fenntartani magad<br>\u2022 Farmerj\u00e1r\u00e1s \u2013 \u00e1llj egyenesen \u00e9s tartsd a ketllebellst mozdulatlanul<br>\u2022 L-sit \u2013 emeld fel a l\u00e1baid \u00fagy, hogy p\u00e1rhuzamosak legyenek a talajjal \u00e9s tartsd meg \u0151ket, haszn\u00e1lj p\u00e1rhuzamos korl\u00e1tot.<br>\u2022 Guggol\u00e1sok saj\u00e1t tests\u00fallyal &#8211; maradj guggol\u00f3 poz\u00edci\u00f3ban, a combjaiddal p\u00e1rhuzamosan a talajra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Edzes_%E2%80%9EA_nagy_5_55%E2%80%9D\"><\/span><span style=\"text-decoration: underline; color: #000000;\">Edz\u00e9s: \u201eA nagy 5 55\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jason az\u00e9rt h\u00edvja \u00edgy ezt a gyakorlatot, mivel az alapelve <strong>5 k\u00fcl\u00f6nb\u00f6z\u0151 gyakorlat 55 ism\u00e9tl\u00e9se<\/strong>. Ide\u00e1lis esetben egy folyamatos, <strong>pihen\u00e9s n\u00e9lk\u00fcli k\u00f6redz\u00e9sr\u0151l van sz\u00f3<\/strong>. Ha ezt nem b\u00edrod, az egyes gyakorlatok k\u00f6z\u00f6tt v\u00e9gezz egy sorozatot pihen\u0151vel. Az els\u0151 k\u00f6redz\u00e9st kezdd 10 ism\u00e9tl\u00e9ssel, a k\u00f6vetkez\u0151t 9 ism\u00e9tl\u00e9ssel \u00e9s ezt \u00edgy folytasd am\u00edg el nem \u00e9red az 1 ism\u00e9tl\u00e9st. Jason a k\u00f6vetkez\u0151 gyakorlatokat v\u00e9gzi:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 El\u0151reguggol\u00e1s s\u00falyokkal<br>\u2022 H\u00faz\u00f3dzkod\u00e1s<br>\u2022 Fekv\u0151t\u00e1masz az als\u00f3 paraletteken (a l\u00e1bak emeltek)<br>\u2022 Helyb\u0151l felv\u00e9tel (Power clean)<br>\u2022 T\u00e9rdek a k\u00f6ny\u00f6kh\u00f6z (f\u00fcggeszkedjen a h\u00faz\u00f3dzkod\u00f3n, a k\u00f6ny\u00f6k\u00e9vel 90\u00b0-os sz\u00f6gben, h\u00fazza fel a t\u00e9rd\u00e9t \u00fagy, hogy hozz\u00e1\u00e9rjen a k\u00f6ny\u00f6k\u00e9hez)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">3. nap<\/span><\/h3>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 1<\/span><\/strong><strong>: <\/strong>evez\u00e9s \u2013 10 perc (20 felh\u00faz\u00e1s percenk\u00e9nt)<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Edz\u00e9s \u2013 Intervallum evez\u00e9s<\/span>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jason itt 6 evez\u00e9si k\u00f6rt v\u00e9gez, sprintben 500 m-es t\u00e1vols\u00e1gra. Amint el\u00e9ri a t\u00e1vols\u00e1got, m\u00e9g fenntart egy <strong>pihen\u0151temp\u00f3t \u00fagy 3 percig<\/strong>. Ha fel szeretn\u00e9l \u00e1llni, s\u00e9t\u00e1lgatni, vagy inni egy korty vizet, ez teljesen rendben van. Csak bizonyosodj meg r\u00f3la, hogy az adott 3 percben folyamatosan mozg\u00e1sban vagy. Ezt ism\u00e9teld meg 6x.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Levezet\u00e9s \u2013 Farmerj\u00e1r\u00e1s<\/span><\/strong><\/p>\n\n\n\n<p>Jason \u00e1tviszi a kettlebellst (30 kg) 500 m-re. Erre nincs meghat\u00e1rozott id\u0151 megszabva, egyszer\u0171en olyan gyorsan v\u00e9gzi el a gyakorlatot, ahogy az lehets\u00e9ges.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">4. nap<\/span><\/h3>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 1<\/span><\/strong><strong>: <\/strong>evez\u00e9s \u2013 10 perc (20 felh\u00faz\u00e1s percenk\u00e9nt)<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 2:<\/span><\/strong> Guggol\u00e1sok saj\u00e1t tests\u00falyunkkal \u2013 20 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Edzes_Eloreguggolas_sullyal\"><\/span><span style=\"text-decoration: underline; color: #000000;\">Edz\u00e9s: El\u0151reguggol\u00e1s s\u00fallyal:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jason 5 sorozatot v\u00e9gez el 5 ism\u00e9tl\u00e9ssel, \u00fagy 90 m\u00e1sodperces sz\u00fcnettel a sorozatok k\u00f6z\u00f6tt.<\/p>\n\n\n\n<p>\u2022 5 x 80 kg -90 m\u00e1sodperc<br>\u2022 5 x 80 kg -90 m\u00e1sodperc<br>\u2022 5 x 80 kg -90 m\u00e1sodperc<br>\u2022 5 x 80 kg -90 m\u00e1sodperc<br>\u2022 5 x 80 kg -90 m\u00e1sodperc<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Levezet\u00e9s:<\/span>&nbsp;<\/strong>200 fekv\u0151t\u00e1masz. B\u00e1r ezekn\u00e9l a fekv\u0151t\u00e1maszokn\u00e1l a l\u00e9tra technik\u00e1t haszn\u00e1lja, amely partnerrel van v\u00e9gezve, m\u00e9gpedig \u00fagy, hogy a partner elv\u00e9gez egy fekv\u0151t\u00e1maszt \u00e9s Jason is elv\u00e9gez egyet, majd a partner elv\u00e9gez k\u00e9t fekv\u0151t\u00e1maszt, Jason szint\u00e9n kett\u0151t \u2013 \u00e9s \u00edgy tov\u00e1bb. A pihen\u00e9s egyetlen ideje az, <strong>amikor a partner a saj\u00e1t r\u00e9sz\u00e9t edzi<\/strong>. Ha szeretn\u00e9d a gyakorlatot magad elv\u00e9gezni, pihenj akkor, amikor a partnered a saj\u00e1t gyakorlat\u00e1t v\u00e9gezn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">5. nap<\/span><\/h3>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 1<\/span><\/strong><strong>: <\/strong>evez\u00e9s \u2013 10 perc (20 felh\u00faz\u00e1s percenk\u00e9nt)<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">Bemeleg\u00edt\u00e9s 2:<\/span><\/strong> v\u00e1lt\u00e1s a medvej\u00e1r\u00e1s (bear crawls) \u00e9s a r\u00e1kj\u00e1r\u00e1s k\u00f6z\u00f6tt 15 m\u00e9teren, mindk\u00e9t gyakorlat 5 alkalommal elv\u00e9gezve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Edzes_Erosito_mozgasok\"><\/span><span style=\"text-decoration: underline; color: #000000;\">Edz\u00e9s: Er\u0151s\u00edt\u0151 mozg\u00e1sok<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e9gezd el &nbsp;a 11 gyakorlat egy sorozat\u00e1t, amilyen gyorsan csak tudod minim\u00e1lis pihen\u0151id\u0151vel. Ahhoz, hogy \u00e1tt\u00e9rj egy m\u00e1sik gyakorlatra, <strong>be kell fejezned az el\u0151z\u0151 gyakorlat \u00f6sszes sorozat\u00e1t<\/strong>. A k\u00f6vetkez\u0151 gyakorlatokr\u00f3l van sz\u00f3:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 K\u00f6t\u00e9lm\u00e1sz\u00e1s vastag k\u00f6t\u00e9len (7m) -5x<br>\u2022 El\u0151reguggol\u00e1s \u2013 5x (85 kg)<br>\u2022 Medicinlabda dob\u00e1sa -5x (12,5 kg)<br>\u2022 K\u00f6t\u00e9lh\u00faz\u00e1s (15 m) \u2013 10x (40 kg)<br>\u2022 Fekvenyom\u00e1s \u2013 10x (80 kg)<br>\u2022 Medicinlabda dob\u00e1sa&nbsp; &#8211; 10x (12,5 kg)<br>\u2022 H\u00faz\u00f3dzkod\u00e1s \u2013 15x<br>\u2022 Fekv\u0151t\u00e1masz \u2013 15x<br>\u2022 Medicinlabda dob\u00e1sa \u2013 15x<br>\u2022 Stabil, vastag k\u00f6t\u00e9l h\u00faz\u00e1sa \u2013 20x<br>\u2022 \u00dct\u00e9s, ver\u00e9s (smashes)<\/p>\n\n\n\n<p><strong>Jason ideje<\/strong>: 23:53<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">6. nap<\/span><\/h3>\n\n\n\n<p>B\u00e1rmilyen aer\u00f3b jelleg\u0171 sporttev\u00e9kenys\u00e9g, amit&nbsp;<strong>t\u00f6bb, mint 60 percen kereszt\u00fcl v\u00e9gzel<\/strong>. Jason gyakran j\u00e1r a hegyekbe futni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">7. nap<\/span><\/h3>\n\n\n\n<p>Pihen\u00e9s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mit gondolsz Jason Statham edz\u00e9sterv\u00e9r\u0151l? <\/strong>Kipr\u00f3b\u00e1lod? K\u00e9rlek \u00edrd meg a hozz\u00e1sz\u00f3l\u00e1sokban.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jason Statham egy angol sz\u00edn\u00e9sz, aki f\u0151leg a filmekben l\u00e1that\u00f3 harcm\u0171v\u00e9szeti k\u00e9pess\u00e9geinek k\u00f6sz\u00f6nhet\u0151en h\u00edres\u00fclt el. N\u00e9zz\u00e9tek meg az edz\u00e9sterv\u00e9t a gyorsas\u00e1gra<\/p>\n","protected":false},"author":25,"featured_media":411388,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":3,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7260,6408,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-eroedzes","9":"tag-gyakorlatok","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>Jason Statham edz\u00e9sterve a gyorsas\u00e1gra \u00e9s a f\u00fcrges\u00e9gre - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jason Statham egy angol sz\u00edn\u00e9sz, aki f\u0151leg a filmekben l\u00e1that\u00f3 harcm\u0171v\u00e9szeti k\u00e9pess\u00e9geinek k\u00f6sz\u00f6nhet\u0151en h\u00edres\u00fclt el. 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