{"id":168496,"date":"2016-09-22T00:00:00","date_gmt":"2016-09-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/"},"modified":"2022-12-30T15:54:30","modified_gmt":"2022-12-30T14:54:30","slug":"ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/","title":{"rendered":"Ashley Hoffmann el\u00e1rulja a hihetetlen\u00fcl form\u00e1s popsi titk\u00e1t"},"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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#1_Feszitsuk_meg_a_farizmot\" title=\"1. Fesz\u00edts\u00fck meg a farizmot&nbsp;\">1. Fesz\u00edts\u00fck meg a farizmot&nbsp;<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#i\" title=\"&nbsp;\">&nbsp;<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#2_Szeles_alapallas_gombolyu_popsi\" title=\"2.&nbsp;Sz\u00e9les alap\u00e1ll\u00e1s, g\u00f6mb\u00f6ly\u0171 popsi\">2.&nbsp;Sz\u00e9les alap\u00e1ll\u00e1s, g\u00f6mb\u00f6ly\u0171 popsi<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#3_Dupla_elvezet\" title=\"3. Dupla \u00e9lvezet\">3. Dupla \u00e9lvezet<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#4_A_siker_kulcsa_a_megfelelo_suly\" title=\"4.&nbsp;A siker kulcsa a megfelel\u0151 s\u00faly\">4.&nbsp;A siker kulcsa a megfelel\u0151 s\u00faly<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#5_A_bemelegites_csodakra_kepes\" title=\"5.&nbsp;A bemeleg\u00edt\u00e9s csod\u00e1kra k\u00e9pes\">5.&nbsp;A bemeleg\u00edt\u00e9s csod\u00e1kra k\u00e9pes<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#6_A_kituzott_celok_alapjan_taplalkozzunk\" title=\"6.&nbsp;A kit\u0171z\u00f6tt c\u00e9lok alapj\u00e1n t\u00e1pl\u00e1lkozzunk\">6.&nbsp;A kit\u0171z\u00f6tt c\u00e9lok alapj\u00e1n t\u00e1pl\u00e1lkozzunk<\/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\/ashley-hoffmann-elarulja-a-hihetetlenul-formas-popsi-titkat\/#Ashley_Hoffmann_edzese\" title=\"Ashley Hoffmann edz\u00e9se\">Ashley Hoffmann edz\u00e9se<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>A lapos popsi m\u00e1r r\u00e9gen kiment a divatb\u00f3l<\/strong>. A mai sz\u00e9ps\u00e9gide\u00e1lt a g\u00f6mb\u00f6ly\u0171 form\u00e1k \u00e9s az izmok jellemzik. Most a kerek popsi a men\u0151. Ha a ti\u00e9d nem el\u00e9g g\u00f6mb\u00f6ly\u0171, akkor k\u00f6vesd Ashley Hoffmann tan\u00e1csait, \u00e9s kezdj el edzeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ashley Hoffmann egy sikeres WBFF pro fitneszez\u0151 \u00e9s t\u00falz\u00e1s n\u00e9lk\u00fcl elmondhatjuk, hogy <strong>a sport\u00e1g egyik legjobb popsij\u00e1nak a b\u00fcszke tulajdonosa<\/strong>. \u0150 az, aki val\u00f3ban ismeri azt a m\u00f3dszert, amely ak\u00e1r nek\u00fcnk is seg\u00edthet t\u00f6k\u00e9letesre form\u00e1lni a fenek\u00fcnket. H\u00f6lgyeim, <strong>ne csak v\u00e1gyjunk a takaros kis popsira<\/strong>, hanem tegy\u00fcnk is \u00e9rte valamit. A siker \u00e9rdek\u00e9ben k\u00f6vess\u00fck a k\u00f6vetkez\u0151 utas\u00edt\u00e1sokat.<\/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=\"1_Feszitsuk_meg_a_farizmot\"><\/span><span style=\"color: #ff6600;\">1. Fesz\u00edts\u00fck meg a farizmot&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fen\u00e9k izomzata ugyan\u00fagy m\u0171k\u00f6dik, mint b\u00e1rmelyik m\u00e1sik izom: n\u00f6vekszik, ha kitart\u00f3an fesz\u00edt\u00fcnk. <strong>Ha kifejezetten n\u00f6velni szeretn\u00e9nk a farizmot,<\/strong> akkor neh\u00e9z s\u00falyokra lesz sz\u00fcks\u00e9g\u00fcnk \u00e9s hosszabb ideig kell az izmokat megfesz\u00edtett \u00e1llapotban tartani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eNem az a l\u00e9nyeg, milyen farizom gyakorlatot v\u00e9gz\u00fcnk. A hags\u00faly az izom \u00e1lland\u00f3 fesz\u00edt\u00e9s\u00e9n van. Az izom-\u00f6sszeh\u00faz\u00f3d\u00e1sokat a mozg\u00e1s cs\u00facs\u00e1n kell v\u00e9gezni,<\/em> <em>\u201c <\/em><strong>magyar\u00e1zza Hoffmann<\/strong>. <em>\u201e\u00c1ltal\u00e1ban 2-3 m\u00e1sodpercig tartom az izom-kontrakci\u00f3t. <em>\u201c<\/em><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azt jelenti, hogy <strong>ha t\u00fal gyorsan v\u00e9gezz\u00fck a gyakorlatokat<\/strong>, akkor nem tudjuk kimer\u00edteni az er\u0151s\u00edt\u00e9s \u00f6sszes pozit\u00edvum\u00e1t. A s\u00falyok mennyis\u00e9ge <strong>jelentsen kih\u00edv\u00e1st<\/strong>, \u00e9s fesz\u00edts\u00fck meg a fen\u00e9k izmait a mozg\u00e1s teljes id\u0151tartama alatt. A gyakorlatok k\u00f6z\u00f6tt hagyjunk magunknak egy kis id\u0151t, \u00e9s tartsuk \u00e9szben, hogy a fen\u00e9k form\u00e1l\u00e1sa nem verseny, hanem \u00e1lland\u00f3 jelleg\u0171 el\u0151rehalad\u00e1s.<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Szeles_alapallas_gombolyu_popsi\"><\/span><span style=\"color: #ff6600;\">2.&nbsp;Sz\u00e9les alap\u00e1ll\u00e1s, g\u00f6mb\u00f6ly\u0171 popsi<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az olyan gyakorlatok, mint a deadlift, guggol\u00e1s vagy l\u00e1btol\u00e1s (leg press), hat\u00e9konyabbak lehetnek a sz\u00e9p fen\u00e9k form\u00e1l\u00e1sa szempontj\u00e1b\u00f3l, ha <strong>sz\u00e9lesebb alap\u00e1ll\u00e1st vesz\u00fcnk fel<\/strong>.<em> \u201eA sz\u0171kebb alap\u00e1ll\u00e1s a combfesz\u00edt\u0151 izmokat veszi ig\u00e9nybe, a sz\u00e9les alap\u00e1ll\u00e1sn\u00e1l bekapcsol\u00f3dik a farizom is,\u201c <\/em>&nbsp;<strong>mondja Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00e9lesebb be\u00e1ll\u00e1s h\u00e1tr\u00e9bb engedi a csip\u0151t, \u00edgy a <strong>h\u00e1ts\u00f3 combizmok \u00e9s a hamstring combhajl\u00edt\u00f3 izmok<\/strong> is jobb sz\u00f6gbe ker\u00fclnek az izommunka szempontj\u00e1b\u00f3l. Ha a cs\u00edp\u0151 h\u00e1tr\u00e9bb ker\u00fcl \u00e9s az alap\u00e1ll\u00e1s sz\u00e9lesebb, akkor a cs\u00edp\u0151 valamivel lejjebb is megy majd, mint a guggol\u00e1sokn\u00e1l. Teh\u00e1t ha eddig neh\u00e9z volt a p\u00e1rhuzamos poz\u00edci\u00f3 al\u00e1 ker\u00fclni, a<strong> sz\u00e9les terpesszel ez is menni fog.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem a sp\u00e1rga gyakorlathoz hasonl\u00f3 sz\u00e9les terpeszre gondolunk. <strong>A l\u00e1bainkat nyissuk valamivel sz\u00e9lesebbre, mint a cs\u00edp\u0151nk<\/strong>, \u00e9s \u00edgy v\u00e1gjunk neki a gyakorlatoknak. Ebb\u0151l a helyzetb\u0151l majd kicsit jobban is sz\u00e9tnyithatjuk a terpeszt, ha el\u00e9g er\u0151sek vagyunk, \u00e9s \u00e9rezz\u00fck, hogy a fen\u00e9k \u00e9s a hamstring izmok kem\u00e9nyebben dolgoznak, mint a combfesz\u00edt\u0151 izmok.<\/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=\"3_Dupla_elvezet\"><\/span><span style=\"color: #ff6600;\">3. Dupla \u00e9lvezet<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Annak ellen\u00e9re, hogy legink\u00e1bb a fen\u00e9kre szeretn\u00e9nk \u00f6szpontos\u00edtani, nem t\u00fal j\u00f3 \u00f6tlet csup\u00e1n farizom gyakorlatokat v\u00e9gezni a l\u00e1b-edz\u00e9sek sor\u00e1n. A l\u00e1bak a test fontos r\u00e9sz\u00e9t k\u00e9pezik, \u00e9s <strong>nem szabab elhanyagolnunk a combfesz\u00edt\u0151- \u00e9s a combhajl\u00edt\u00f3 izmokat<\/strong> a kerek popsi jav\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoffmann heti k\u00e9t l\u00e1b-edz\u00e9st javasol.<em> \u201eAz egyik ilyen edz\u00e9s a combfesz\u00edt\u0151 izmokr\u00f3l, a m\u00e1sik pedig csak a hamstring izmokr\u00f3l \u00e9s a fen\u00e9kr\u0151l sz\u00f3ljon&#8221;.<\/em> A l\u00e1bakra sz\u00e1nt plusz nap<strong> el\u00e9g id\u0151t biztos\u00edt a fen\u00e9kre val\u00f3 \u00f6szpontos\u00edt\u00e1sra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy d\u00f6nt\u00fcnk, hogy hetente k\u00e9tszer fogunk l\u00e1bra edzeni, akkor term\u00e9szetesen a k\u00e9t edz\u00e9s k\u00f6z\u00f6tt be kell iktatnunk minimum egy vagy k\u00e9t pihen\u0151napot. A sz\u00fcnetnek k\u00f6sz\u00f6nhet\u0151en <strong>a l\u00e1baink fel lesznek k\u00e9sz\u00fclve a k\u00f6vetkez\u0151 edz\u00e9sre<\/strong>.<\/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=\"4_A_siker_kulcsa_a_megfelelo_suly\"><\/span><span style=\"color: #ff6600;\">4.&nbsp;A siker kulcsa a megfelel\u0151 s\u00faly<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Azok a n\u0151k, akik er\u0151edz\u00e9seket v\u00e9geznek, sokszor ellentmond\u00e1sokba \u00fctk\u00f6znek. Sokan azt \u00e1ll\u00edtj\u00e1k, hogy az izmok megform\u00e1l\u00e1s\u00e1hoz <strong>csak k\u00f6nny\u0171 s\u00falyokkal kell edzeni<\/strong> \u00e9s sok ism\u00e9tl\u00e9st kell v\u00e9gezni. A m\u00e1sik oldal viszont \u00fagy gondolja, hogy <strong>a neh\u00e9z s\u00falyok mindenk\u00e9ppen jobbak<\/strong>, ha val\u00f3ban kidolgozott farizmot szeretn\u00e9nk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az igazs\u00e1got valahol a k\u00e9t \u00e1ll\u00edt\u00e1s k\u00f6z\u00f6tt tal\u00e1ljuk meg<\/strong>.<em> Vannak olyan emel\u00e9sek, amelyeket nem lehet szuper-neh\u00e9z s\u00falyokkal v\u00e9gezni. \u201eA sz\u00e9les fog\u00e1s\u00fa deadlift-n\u00e9l (rom\u00e1n deadlift) olyan s\u00falyt v\u00e1lasszunk, amely kih\u00edv\u00e1st jelent ugyan, viszont nem annyira neh\u00e9z, hogy a h\u00e1tunk als\u00f3 r\u00e9sz\u00e9t dolgoztatjuk meg a fen\u00e9k \u00e9s a hamstring izmok helyett. \u201c <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a s\u00faly t\u00fal neh\u00e9z, akkor <strong>nem a megfelel\u0151 izomcsoportot kapcsoljuk be<\/strong>, ez\u00e9rt kicsit lejjebb kell venn\u00fcnk. Ha helyesen szeretn\u00e9nk v\u00e9gezni a mozg\u00e1st, akkor kiz\u00e1r\u00f3lag a farizmokra koncentr\u00e1ljunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoffmann 12-15 ism\u00e9tl\u00e9st javasol a fen\u00e9k- ill. a hamstring gyakorlatokn\u00e1l, n\u00e9hanapj\u00e1n pedig t\u00f6bb ism\u00e9tl\u00e9st is v\u00e9gezhet\u00fcnk. Ez a m\u00f3dszer lehet\u0151v\u00e9 teszi, hogy <strong>elegend\u0151 s\u00fallyal v\u00e9gezhess\u00fck el a farizom-er\u0151s\u00edt\u0151 gyakorlatokat<\/strong>. Igyekezz\u00fcnk szinte t\u00fall\u00e9pni a hat\u00e1rainkat. Az utols\u00f3 ism\u00e9tl\u00e9sek legyenek igaz\u00e1n er\u0151sek.<\/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=\"5_A_bemelegites_csodakra_kepes\"><\/span><span style=\"color: #ff6600;\">5.&nbsp;A bemeleg\u00edt\u00e9s csod\u00e1kra k\u00e9pes<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eSose v\u00e1gjunk neki r\u00f6gt\u00f6n az edz\u00e9snek. El\u0151bb meleg\u00edts\u00fcnk be 5-10 perces kardi\u00f3 mozg\u00e1ssal \u00e9s v\u00e9gezz\u00fcnk el egy p\u00e1r k\u00f6nnyebb gyakorlatsort. Csak ezek ut\u00e1n kezdj\u00fck el a neh\u00e9z s\u00falyokkal val\u00f3 gyakorlatsorokat, \u201c <\/em><strong>mondja Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bemeleg\u00edt\u00e9ssel t\u00f6lt\u00f6tt id\u0151 ut\u00e1n k\u00f6nnyebben r\u00e1 tudunk hangol\u00f3dni az izommunka \u00e9rz\u00e9kel\u00e9s\u00e9re. Az emel\u00e9sek alatt <strong>arra \u00f6szpontos\u00edtsunk, hogy a farizmok v\u00e9gezz\u00e9k a munka nagy r\u00e9sz\u00e9t,<\/strong> \u00e9s gyakoroljuk az egy vagy k\u00e9t m\u00e1sodperces izom\u00f6sszeh\u00faz\u00f3d\u00e1st a mozg\u00e1s cs\u00facspontj\u00e1n. A s\u00falyok fokozatos n\u00f6vel\u00e9s\u00e9vel k\u00e9pesek lesz\u00fcnk melegen tartani az izmokat.<\/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=\"6_A_kituzott_celok_alapjan_taplalkozzunk\"><\/span><span style=\"color: #ff6600;\">6.&nbsp;A kit\u0171z\u00f6tt c\u00e9lok alapj\u00e1n t\u00e1pl\u00e1lkozzunk<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feneket ill. a hamstring izmokat megmozgat\u00f3 edz\u00e9s val\u00f3ban kimer\u00edt\u0151 \u00e9s kem\u00e9ny. Nagyon fontos a <strong>helyes t\u00e1pl\u00e1lkoz\u00e1s az edz\u00e9sek el\u0151tt \u00e9s ut\u00e1n<\/strong>. <em>\u201eEdz\u00e9s el\u0151tt a k\u00f6nnyen em\u00e9szthet\u0151 \u00e9teleket r\u00e9szes\u00edtem el\u0151nyben. A zabpehellyel \u00e9s mogyor\u00f3vajjal kevert protein ital az egyik kedvencem, \u201c<\/em> <strong>mondja Hoffmann<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A neh\u00e9z edz\u00e9s ut\u00e1n Hoffmann nagyobb mennyis\u00e9g\u0171 t\u00e1pl\u00e1l\u00e9kot vesz mag\u00e1hoz, <strong>hogy helyre\u00e1lljon az izmok glikog\u00e9n-szintje,<\/strong> \u00e9s meglegyen a kell\u0151 energiamennyis\u00e9g a regener\u00e1l\u00f3d\u00e1shoz \u00e9s az izomn\u00f6veked\u00e9shez. A kedvenc edz\u00e9s ut\u00e1ni fog\u00e1sa a sushi. Lehet, hogy ez egy kicsit meglep\u0151, de j\u00f3 v\u00e1laszt\u00e1s, ugyanis <strong>tartalmaz el\u00e9g mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot is<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1pl\u00e1lkozzunk egy testreszabott \u00e9trend szerint, amely a c\u00e9ljaink alapj\u00e1n lett \u00f6ssze\u00e1ll\u00edtva. A kerek \u00e9s telt popsi megform\u00e1l\u00e1sa sor\u00e1n <strong>sok kal\u00f3ri\u00e1t \u00e9get\u00fcnk el<\/strong>, teh\u00e1t nem szabad t\u00fal keveset en\u00fcnk, ugyanis <strong>az izmoknak nem lesz el\u00e9g energi\u00e1juk n\u00f6vekedni.<\/strong> Ha kev\u00e9s kal\u00f3ri\u00e1t visz\u00fcnk be, akkor az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l nagyon fontos a sok feh\u00e9rje-fogyaszt\u00e1s. Igyekezz\u00fcnk <strong>legal\u00e1bb 20-30 gramm feh\u00e9rj\u00e9t elfogyasztani az egyes \u00e9tkez\u00e9sek sor\u00e1n.<\/strong><\/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=\"Ashley_Hoffmann_edzese\"><\/span><span style=\"text-decoration: underline; color: #ff6600;\">Ashley Hoffmann edz\u00e9se<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hetente <strong>egyszer v\u00e9gezz\u00fck el<\/strong> ezt az edz\u00e9st a megszokott edz\u00e9s\u00fcnk keret\u00e9n bel\u00fcl. A m\u00e1sik l\u00e1b-edz\u00e9s napon ne felejts\u00fck el megdolgoztatni a combfesz\u00edt\u0151 izmokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 L\u00e1bhajl\u00edt\u00e1s \u00fclve \u2013 3 gyakorlatsor, 12 \u2013 15 ism\u00e9tl\u00e9s<br>\u2022 Leg press \u2013 L\u00e1btol\u00e1s \u2013 3 gyakorlatsor, 12 \u2013 15 ism\u00e9tl\u00e9s<br>\u2022 Sz\u00e9les fog\u00e1s\u00fa deadlift (roman deadlift) \u2013 3 gyakorlatsor, 12 \u2013 15 ism\u00e9tl\u00e9s<\/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\">Extra gyakorlatsorok:<\/h3>\n\n\n\n<p>\u2022 Cs\u00edp\u0151emel\u00e9s \u2013 3 gyakorlatsor, 12 \u2013 15 ism\u00e9tl\u00e9s<br>\u2022 T\u00f6rzsemel\u00e9s merev t\u00e9rddel \u00e9s bok\u00e1val \u2013 3 gyakorlatsor, 15 \u2013 20 ism\u00e9tl\u00e9s<br>\u2022 L\u00e1bhajl\u00edt\u00e1s fekve \u2013 3 gyakorlatsor, 15 \u2013 20 ism\u00e9tl\u00e9s<br>\u2022 Abductor machine \u2013 3 gyakorlatsor, 15 \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<p>Megfogadja Ashley Hoffmann tan\u00e1csait? Hisz\u00fcnk abban, hogy a cikkben le\u00edrtak <strong>seg\u00edthetnek kidolgozni a h\u0151n \u00e1h\u00edtott bomba pospit<\/strong>. Ha tetszett a cikk, k\u00fcldje el bar\u00e1tn\u0151inek, vagy k\u00e9rj\u00fck ossza meg m\u00e1sokkal is.<\/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>Ashley Hoffmann egy sikeres WBFF pro fitneszez\u0151 \u00e9s a sport\u00e1g egyik legjobb popsij\u00e1nak a b\u00fcszke tulajdonosa. A cikkben tan\u00e1csot ad \u00e1lmaid fenek\u00e9nek kidolgoz\u00e1s\u00e1hozhogyan <\/p>\n","protected":false},"author":22,"featured_media":100744,"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-168496","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>Ashley Hoffmann el\u00e1rulja a hihetetlen\u00fcl form\u00e1s popsi titk\u00e1t - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ashley Hoffmann egy sikeres WBFF pro fitneszez\u0151 \u00e9s a sport\u00e1g egyik legjobb popsij\u00e1nak a b\u00fcszke tulajdonosa. 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