{"id":168389,"date":"2017-01-25T00:00:00","date_gmt":"2017-01-24T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/erko-jun-interju-edzesterv-taplalkozas\/"},"modified":"2022-02-10T07:45:00","modified_gmt":"2022-02-10T06:45:00","slug":"erko-jun-interju-edzesterv-taplalkozas","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/","title":{"rendered":"Erko Jun: Interj\u00fa, edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s"},"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\/erko-jun-interju-edzesterv-taplalkozas\/#HOGYAN_ES_MIKOR_KEZDTEL_EL_EDZENI\" title=\"HOGYAN \u00c9S MIKOR KEZDT\u00c9L EL EDZENI?\">HOGYAN \u00c9S MIKOR KEZDT\u00c9L EL EDZENI?<\/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\/erko-jun-interju-edzesterv-taplalkozas\/#UJJONCKENT_MILYEN_HIBAKAT_KOVETTEL_EL\" title=\"\u00daJJONCK\u00c9NT MILYEN HIB\u00c1KAT K\u00d6VETT\u00c9L EL?\">\u00daJJONCK\u00c9NT MILYEN HIB\u00c1KAT K\u00d6VETT\u00c9L EL?<\/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\/erko-jun-interju-edzesterv-taplalkozas\/#EDZESEID_SORAN_HALLGATSZ_VALAMILYEN_ZENET_AMI_JOBB_TELJESITMENYRE_OSZTONOZ\" title=\"EDZ\u00c9SEID SOR\u00c1N HALLGATSZ VALAMILYEN ZEN\u00c9T, AMI JOBB TELJES\u00cdTM\u00c9NYRE \u00d6SZT\u00d6N\u00d6Z?\">EDZ\u00c9SEID SOR\u00c1N HALLGATSZ VALAMILYEN ZEN\u00c9T, AMI JOBB TELJES\u00cdTM\u00c9NYRE \u00d6SZT\u00d6N\u00d6Z?<\/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\/erko-jun-interju-edzesterv-taplalkozas\/#TUDJUK_HOGY_A_KULCS_A_MOTIVACIOBAN_REJLIK_DE_HOGYAN_MARADJUNK_MOTIVALTAK\" title=\"TUDJUK, HOGY A KULCS A MOTIV\u00c1CI\u00d3BAN REJLIK, DE HOGYAN MARADJUNK MOTIV\u00c1LTAK?\">TUDJUK, HOGY A KULCS A MOTIV\u00c1CI\u00d3BAN REJLIK, DE HOGYAN MARADJUNK MOTIV\u00c1LTAK?<\/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\/erko-jun-interju-edzesterv-taplalkozas\/#HOGYAN_ALLSZ_HOZZA_AZ_UTOLSO_ISMETLESEKHEZ\" title=\"HOGYAN \u00c1LLSZ HOZZ\u00c1 AZ UTOLS\u00d3 ISM\u00c9TL\u00c9SEKHEZ?\">HOGYAN \u00c1LLSZ HOZZ\u00c1 AZ UTOLS\u00d3 ISM\u00c9TL\u00c9SEKHEZ?<\/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\/erko-jun-interju-edzesterv-taplalkozas\/#ELOKESZITESSZ_MAGADNAK_PAR_NAPRA_ENNIVALOT_VAGY_KULONLEGESEN_KESZULSZ_FEL_AZ_EDZESRE\" title=\"EL\u0150K\u00c9SZ\u00cdTESSZ MAGADNAK P\u00c1R NAPRA ENNIVAL\u00d3T, VAGY K\u00dcL\u00d6NLEGESEN K\u00c9SZ\u00dcLSZ FEL AZ EDZ\u00c9SRE?\">EL\u0150K\u00c9SZ\u00cdTESSZ MAGADNAK P\u00c1R NAPRA ENNIVAL\u00d3T, VAGY K\u00dcL\u00d6NLEGESEN K\u00c9SZ\u00dcLSZ FEL AZ EDZ\u00c9SRE?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#VALTOGATOD_A_TOMEGNOVELO_ES_SZALKASITO_EDZESEKET_VAGY_EGESZ_EVEN_VEKONY_MARADSZ\" title=\"V\u00c1LTOGATOD A T\u00d6MEGN\u00d6VEL\u0150 \u00c9S SZ\u00c1LK\u00c1S\u00cdT\u00d3 EDZ\u00c9SEKET, VAGY EG\u00c9SZ \u00c9VEN V\u00c9KONY MARADSZ?\">V\u00c1LTOGATOD A T\u00d6MEGN\u00d6VEL\u0150 \u00c9S SZ\u00c1LK\u00c1S\u00cdT\u00d3 EDZ\u00c9SEKET, VAGY EG\u00c9SZ \u00c9VEN V\u00c9KONY MARADSZ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#MILYEN_KARDIO_EDZESTIPUST_RESZESITESSZ_ELONYBEN\" title=\"MILYEN KARDIO EDZ\u00c9ST\u00cdPUST R\u00c9SZES\u00cdTESSZ EL\u0150NYBEN?\">MILYEN KARDIO EDZ\u00c9ST\u00cdPUST R\u00c9SZES\u00cdTESSZ EL\u0150NYBEN?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#HOGY_NEZ_KI_AZ_EDZESRUTINOD\" title=\"HOGY N\u00c9Z KI AZ EDZ\u00c9SRUTINOD?\">HOGY N\u00c9Z KI AZ EDZ\u00c9SRUTINOD?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#MIBOL_ALL_AZ_ETKEZESED_HA_CSUCSFORBABA_SZERETNED_HOZNI_MAGAD\" title=\"MIB\u0150L \u00c1LL AZ \u00c9TKEZ\u00c9SED , HA CS\u00daCSFORB\u00c1BA SZERETN\u00c9D HOZNI MAGAD?\">MIB\u0150L \u00c1LL AZ \u00c9TKEZ\u00c9SED , HA CS\u00daCSFORB\u00c1BA SZERETN\u00c9D HOZNI MAGAD?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#KI_A_KEDVENC_SPORTOLOD_TESTEPITOD_ILL_FITNESS_MODELLED\" title=\"KI A KEDVENC SPORTOL\u00d3D, TEST\u00c9P\u00cdT\u0150D, ILL. FITNESS MODELLED?\">KI A KEDVENC SPORTOL\u00d3D, TEST\u00c9P\u00cdT\u0150D, ILL. FITNESS MODELLED?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#MILYEN_TAPLALEKKIEGESZITOKET_HASZNALSZ\" title=\"MILYEN T\u00c1PL\u00c1L\u00c9KKIEG\u00c9SZ\u00cdT\u0150KET HASZN\u00c1LSZ?\">MILYEN T\u00c1PL\u00c1L\u00c9KKIEG\u00c9SZ\u00cdT\u0150KET HASZN\u00c1LSZ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/erko-jun-interju-edzesterv-taplalkozas\/#MELYIK_3_TIPPET_ADNAD_OLVASOINKNAK\" title=\"MELYIK 3 TIPPET ADN\u00c1D OLVAS\u00d3INKNAK?\">MELYIK 3 TIPPET ADN\u00c1D OLVAS\u00d3INKNAK?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Erko Jun, belga fintess modell \u00e9s edz\u0151, aki a sportnak szenteli \u00e9let\u00e9t.M\u00e1r kezd\u0151k\u00e9nt, mikor teste m\u00e9g csak megk\u00f6zel\u00edteni kezdte a mai kin\u00e9zet\u00e9t, m\u00e1ris <strong>elnyerte els\u0151 h\u00e1rom junior c\u00edm\u00e9t. <\/strong>Karrierje sor\u00e1n olyan ismert fot\u00f3soknak \u00e1llt modellt, mint Luis Rafael, Dirk Alexander, valamint Kevin De Borger. Mint fitness edz\u0151, a zs\u00edrvesztes\u00e9gre specializ\u00e1l\u00f3dott,a sz\u00e1raz izomt\u00f6megre, valamint a s\u00falygyarapod\u00e1sra.<strong>Olvass\u00e1tok el Erko Junnal k\u00e9sz\u00edtett interj\u00fa<\/strong>t.<\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Tov\u00e1bbi inform\u00e1ci\u00f3k<\/span><\/strong><\/p>\n<p><strong>Teljes n\u00e9v:<\/strong> Erko Jun<\/p>\n<p><strong>Sz\u00fcletett:<\/strong> 1990.06.28<\/p>\n<p><strong>Sz\u00e1rmaz\u00e1s:<\/strong> Belgium<\/p>\n<p><strong>Kedvenc edz\u0151 testr\u00e9sze:<\/strong> V\u00e1llak<\/p>\n<p><strong>Kedvenc cheatmeal-je:<\/strong>  s\u00fcltkrumpli \u00e9s hamburger<\/p>\n<p><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11148507_432910466833522_8732154600961150796_n.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"800\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"HOGYAN_ES_MIKOR_KEZDTEL_EL_EDZENI\"><\/span><span style=\"color: #ff6600;\">HOGYAN \u00c9S MIKOR KEZDT\u00c9L EL EDZENI?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kisfi\u00fak\u00e9nt szerettem a harcm\u0171v\u00e9szetet.Ennek oka \u00e9desap\u00e1m folyamatos buzd\u00edt\u00e1sa volt, ennek hat\u00e1s\u00e1ra kezdtem bele az olyan sportokba, mint a<strong> taekwond, kikbox<\/strong>, v\u00e9g\u00fcl az <strong>MMA<\/strong> mellett k\u00f6t\u00f6ttem ki. Serd\u00fcl\u0151koromban szerettem kij\u00e1rni \u00e9s probl\u00e9m\u00e1kba keveredni. B\u00e1r nem voltam mind\u00e9g a legjobb \u00e9s legokosabb dolgokkal elfoglalva, mindig is szerettem magam k\u00f6r\u00fclmozg\u00e1st \u00e9s a &#8220;rossz fi\u00fa&#8221; volt a m\u00e1sodik nevem.Mindenesetre, k\u00f6sz\u00f6n\u00f6m Istenek, hogy megismertem Bill Richardot, mentoromat \u00e9s edz\u0151met, aki mindent megv\u00e1ltoztatott \u00e9s megmutatta, <strong>hogyan ford\u00edthatom saj\u00e1t hasznomra az agresszi\u00f3mat a s\u00falyok emel\u00e9s\u00e9n\u00e9l.<\/strong><\/p>\n<p>Ez azut\u00e1n t\u00f6rt\u00e9nt, miut\u00e1n megs\u00e9r\u00fclt a l\u00e1bam \u00e9s hat h\u00f3napig le voltam b\u00e9nulva. Az orvos azt mondta, nem leszek k\u00e9pes m\u00e1r soha \u00fagy haszn\u00e1lni a l\u00e1bam, mint azel\u0151tt \u00e9s <strong>azt tan\u00e1csolta kezdjek el edzeni.<\/strong> Ez volt l\u00e9nyeg\u00e9ben az oka annak, hogy v\u00e9g\u00fcl tal\u00e1n <strong><em>a legoldschoolosabb <\/em>tornateremben k\u00f6t\u00f6ttem ki Antverpanban<\/strong> (Belgium). Bill nem engedett addig haza, am\u00edg teljesen ki nem f\u00e1radtam az edz\u00e9st\u0151l.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Erko_Jun_scr8.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<p>Azt mondta versenyeztetni kezd, hogy <strong>m\u00e9g motiv\u00e1ltabb legyek a javul\u00e1sra<\/strong>. \u00cdgy is t\u00f6rt\u00e9nt, s v\u00e9g\u00fcl <strong>h\u00e1romszor lettem junior bajnok a kulturisztik\u00e1ban. <\/strong>Ez sz\u00e1momra nem volt el\u00e9g, ez\u00e9rt a balk\u00e1ni bajnoks\u00e1gon is r\u00e9szt vettem, ahol m\u00e1sodik helyez\u00e9st \u00e9rtem el, r\u00f6viddel ezut\u00e1n pedig a <strong>Musclemania Show<\/strong>-j\u00e1n vettem r\u00e9szt, ahol harmadik helyezett lettem.<\/p>\n<p>Versenyz\u00e9si id\u0151szakom folyam\u00e1n tudatos\u00edtottam, hogy kit\u0171n\u0151 helyez\u00e9seimmel \u00e9s tr\u00f3fe\u00e1immal nem szerzek p\u00e9nzt. Ez mind a saj\u00e1t magunk \u00e9rv\u00e9nys\u00edt\u00e9s\u00e9r\u0151l sz\u00f3l, tov\u00e1bb\u00e1 arr\u00f3l, hogy \u00f6sszehasonl\u00edtjuk magunka m\u00e1sokkal, \u00e9s minden m\u00e1sr\u00f3l, ami ezek k\u00f6r\u00fcl forog, kiv\u00e9ve mag\u00e1r\u00f3l a versenyr\u0151l. \u00cdgy h\u00e1t <strong>modellked\u00e9sbe kezdtem k\u00fcl\u00f6nb\u00f6z\u0151 c\u00e9gekn\u00e9l<\/strong> \u00e9s m\u00e1rk\u00e1kn\u00e1l. Hat<strong> c\u00edmpalon is megjelentem nemzetk\u00f6zi fitness foly\u00f3iratokn\u00e1l<\/strong>, erre nagyon b\u00fcszke vagyok, mivel mindig is err\u0151l \u00e1lmodoztam. A c\u00e9lom az, hogy <strong>megmutassam a vil\u00e1gnak mire vagyok k\u00e9pes<\/strong>, valamint hogy megmutassam azoknak akiknek \u00e1lmaik vannak, hogy ezen a vil\u00e1gon semmi sem lehetetlen, ha igaz\u00e1n er\u0151sen akarjuk.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"UJJONCKENT_MILYEN_HIBAKAT_KOVETTEL_EL\"><\/span><span style=\"color: #ff6600;\">\u00daJJONCK\u00c9NT MILYEN HIB\u00c1KAT K\u00d6VETT\u00c9L EL?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Mint minden kezd\u0151, \u00e1polnom kellett az eg\u00f3mat, ez\u00e9rt tartottam magam ahhoz a filoz\u00f3fi\u00e1hoz, miszerint<strong> &#8220;min\u00e9l nehezebb, ann\u00e1l jobb&#8221;, de Bill Richard viszont megmutatta, hogy t\u00e9vedek.<\/strong><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11356347_415979171936304_59125671_n.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<h2><span style=\"color: #ff6600;\"> <\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"EDZESEID_SORAN_HALLGATSZ_VALAMILYEN_ZENET_AMI_JOBB_TELJESITMENYRE_OSZTONOZ\"><\/span><span style=\"color: #ff6600;\">EDZ\u00c9SEID SOR\u00c1N HALLGATSZ VALAMILYEN ZEN\u00c9T, AMI JOBB TELJES\u00cdTM\u00c9NYRE \u00d6SZT\u00d6N\u00d6Z?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nem.A zene viszont, amit az edz\u0151teremben j\u00e1tszanak oldschool st\u00edlus\u00fa, hasonl\u00f3an, mint maga az edz\u0151terem.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"TUDJUK_HOGY_A_KULCS_A_MOTIVACIOBAN_REJLIK_DE_HOGYAN_MARADJUNK_MOTIVALTAK\"><\/span><span style=\"color: #ff6600;\">TUDJUK, HOGY A KULCS A MOTIV\u00c1CI\u00d3BAN REJLIK, DE HOGYAN MARADJUNK MOTIV\u00c1LTAK?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A c\u00e9ljainknak <strong>a legjobb motiv\u00e1ci\u00f3<\/strong> \u00e9s a kulcs ahhoz, hogy konzisztensek maradjunk.Ha nincs c\u00e9lunk, min\u00e9l hamarabb tal\u00e1lnunk kell egyet.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11692501_438575959600306_3172301374830679919_n.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"HOGYAN_ALLSZ_HOZZA_AZ_UTOLSO_ISMETLESEKHEZ\"><\/span><span style=\"color: #ff6600;\">HOGYAN \u00c1LLSZ HOZZ\u00c1 AZ UTOLS\u00d3 ISM\u00c9TL\u00c9SEKHEZ?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Minden edz\u00e9st az utols\u00f3 szusszanatig v\u00e9gzek<\/strong>, igaz\u00e1n nem sz\u00e1molom m\u00e1r az ism\u00e9tl\u00e9seket.Csak a saj\u00e1t testemre hallgatok.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"ELOKESZITESSZ_MAGADNAK_PAR_NAPRA_ENNIVALOT_VAGY_KULONLEGESEN_KESZULSZ_FEL_AZ_EDZESRE\"><\/span><span style=\"color: #ff6600;\">EL\u0150K\u00c9SZ\u00cdTESSZ MAGADNAK P\u00c1R NAPRA ENNIVAL\u00d3T, VAGY K\u00dcL\u00d6NLEGESEN K\u00c9SZ\u00dcLSZ FEL AZ EDZ\u00c9SRE?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&#8220;Last minute&#8221; \u00farnak is h\u00edvhatn\u00e1nak, mivel csak utols\u00f3 pillanatban k\u00e9sz\u00edtek el mindent, miel\u0151tt elhagyn\u00e1m a lak\u00e1st.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Erko_Jun_scr4.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<h2><span class=\"ez-toc-section\" id=\"VALTOGATOD_A_TOMEGNOVELO_ES_SZALKASITO_EDZESEKET_VAGY_EGESZ_EVEN_VEKONY_MARADSZ\"><\/span><span style=\"color: #ff6600;\">V\u00c1LTOGATOD A T\u00d6MEGN\u00d6VEL\u0150 \u00c9S SZ\u00c1LK\u00c1S\u00cdT\u00d3 EDZ\u00c9SEKET, VAGY EG\u00c9SZ \u00c9VEN V\u00c9KONY MARADSZ?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Igyekszem eg\u00e9sz \u00e9ven v\u00e9kony maradni.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"MILYEN_KARDIO_EDZESTIPUST_RESZESITESSZ_ELONYBEN\"><\/span><span style=\"color: #ff6600;\">MILYEN KARDIO EDZ\u00c9ST\u00cdPUST R\u00c9SZES\u00cdTESSZ EL\u0150NYBEN?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A r\u00f6vid \u00e9s inzetn\u00edv intervallum\u00fa edz\u00e9seket kedvelem<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Erko_Jun_scr10.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<h2><span class=\"ez-toc-section\" id=\"HOGY_NEZ_KI_AZ_EDZESRUTINOD\"><\/span><span style=\"color: #ff6600;\">HOGY N\u00c9Z KI AZ EDZ\u00c9SRUTINOD?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>\u2022 1. Nap:<\/strong> 6 gyakorlat, melyet minden h\u00e9ten cser\u00e9lek, v\u00e1llak: 3 gyakorlat, tricepsz 3 gyakorlat, v\u00e1dli.<\/p>\n<p><strong>\u2022 2 Nap:<\/strong> 6 gyakorlat l\u00e1bra, 3 gyakorlat bicepszre.<\/p>\n<p><strong>\u2022 3. Nap:<\/strong> 5 gyakorlat mellkasra, 5 gyakorlat h\u00e1tra.<\/p>\n<p>\u2022 \u00e9s ism\u00e9tel\u00e9s! \u00cdgy edzek <strong>6 napon \u00e1t s\u00falyz\u00f3kkal , a 7. napon pedig megpihenek<\/strong>, vagy csup\u00e1n kardio edz\u00e9st v\u00e9gzek.Att\u00f3l f\u00fcgg, van e fot\u00f3z\u00e1som, show ill. m\u00e1s programom.<\/p>\n<p><strong>Az \u00e9n kardio edz\u00e9sem:<\/strong> 15 perc edz\u00e9s ut\u00e1n, pulzussz\u00e1m 150-170.<\/p>\n<p>\u00c1ltal\u00e1ban 3 szettet v\u00e9gzek minden gyakorlatb\u00f3l, \u00e9s mint m\u00e1r eml\u00edtettem az utols\u00f3 szusszan\u00e1sig edzem , teh\u00e1t az ism\u00e9tleseim sz\u00e1ma mindig magas, <strong>minimum 25\/20\/15.<\/strong><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11010990_438788449579057_5100803503717716204_n.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<h2><span class=\"ez-toc-section\" id=\"MIBOL_ALL_AZ_ETKEZESED_HA_CSUCSFORBABA_SZERETNED_HOZNI_MAGAD\"><\/span><span style=\"color: #ff6600;\">MIB\u0150L \u00c1LL AZ \u00c9TKEZ\u00c9SED , HA CS\u00daCSFORB\u00c1BA SZERETN\u00c9D HOZNI MAGAD?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>\u2022 1.\u00e9tkez\u00e9s:<\/strong>100 g zabk\u00e1sa \u00e9s 50 g protein<\/p>\n<p><strong>\u2022 2.\u00e9tkez\u00e9s:<\/strong> 300 g csirkeh\u00fas + 100 g z\u00f6lds\u00e9g<\/p>\n<p><strong>\u2022 3. \u00e9tkez\u00e9s:<\/strong> 300 g csirkeh\u00fas + 100 g z\u00f6lds\u00e9g<\/p>\n<p><strong>\u2022 4. \u00e9tkez\u00e9s:<\/strong>edz\u00e9s ut\u00e1n: 150 g tonhal + 75 g rizs + citrom<\/p>\n<p><strong>\u2022 5. \u00e9tkez\u00e9s:<\/strong> 300 g feh\u00e9r hal  + z\u00f6lds\u00e9g<\/p>\n<p><strong>\u2022 6. \u00e9tkez\u00e9s:<\/strong> 8 toj\u00e1sfeh\u00e9rje + 2 toj\u00e1s (alv\u00e1s el\u0151tt)<\/p>\n<h2><span class=\"ez-toc-section\" id=\"KI_A_KEDVENC_SPORTOLOD_TESTEPITOD_ILL_FITNESS_MODELLED\"><\/span><span style=\"color: #ff6600;\">KI A KEDVENC SPORTOL\u00d3D, TEST\u00c9P\u00cdT\u0150D, ILL. FITNESS MODELLED?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az edz\u0151m \u00e9s tan\u00edt\u00f3m, Bill Richardson.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Erko Jun interview \u00e9s edz\u00e9sterv\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Erko_Jun_scr3.jpg\" alt=\"Erko Jun interview \u00e9s edz\u00e9sterv\" width=\"500\" \/>\n<h2><span class=\"ez-toc-section\" id=\"MILYEN_TAPLALEKKIEGESZITOKET_HASZNALSZ\"><\/span><span style=\"color: #ff6600;\">MILYEN T\u00c1PL\u00c1L\u00c9KKIEG\u00c9SZ\u00cdT\u0150KET HASZN\u00c1LSZ?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az \u00e9n &#8220;must have&#8221; list\u00e1m: BCAA, protein izol\u00e1t \u00e9s kazein.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"MELYIK_3_TIPPET_ADNAD_OLVASOINKNAK\"><\/span><span style=\"color: #ff6600;\">MELYIK 3 TIPPET ADN\u00c1D OLVAS\u00d3INKNAK?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 Eddz t\u00f6bbet, f\u00e1radj kevesebbet<\/p>\n<p>\u2022 Mi\u00e9rt lenn\u00e9l \u00e1tlagos, ha lehetsz k\u00fcl\u00f6nleges is ?<\/p>\n<p>\u2022 Mindig legyen a fejedben a c\u00e9lod, k\u00f6vesd azt, \u00e9s ne halgass arra,amit m\u00e1sok mondanak<\/p>\n<p>\u2022 Mindig l\u00e9gy \u00f6nmagad<\/p>\n<p>Hogy tetszett nektek <strong>Erko form\u00e1ja<\/strong> \u00e9s mit gondoltok r\u00f3la?Ossz\u00e1tok meg vel\u00fcnk v\u00e9lem\u00e9nyeiteket\u00e9s megfigyel\u00e9seiteket.Ha tetszett cikk\u00fcnk, aj\u00e1nd\u00e9kozzatok meg minket megoszt\u00e1s\u00e1val.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Erko Jun fiatal belga fitness model \u00e9s edz\u0151, aki sz\u00e1mos d\u00edjat \u00e9s tr\u00f3fe\u00e1t nyert el. Ha \u00e9rdekel, hogy n\u00e9z ki az \u00e9trendje \u00e9s az edz\u00e9s rutinja, olvasd el cikk\u00fcnket.<\/p>\n","protected":false},"author":22,"featured_media":108752,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168389","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-hires-sportolok","9":"tag-motivacio","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Erko Jun: Interj\u00fa, edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Erko Jun fiatal belga fitness model \u00e9s edz\u0151, aki sz\u00e1mos d\u00edjat \u00e9s tr\u00f3fe\u00e1t nyert el. 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