{"id":168587,"date":"2016-05-12T08:49:47","date_gmt":"2016-05-12T06:49:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/hogyan-allitsunk-ossze-jo-edzestervet\/"},"modified":"2023-08-31T11:45:10","modified_gmt":"2023-08-31T09:45:10","slug":"hogyan-allitsunk-ossze-jo-edzestervet","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-allitsunk-ossze-jo-edzestervet\/","title":{"rendered":"Hogyan \u00e1ll\u00edtsunk \u00f6ssze j\u00f3 edz\u00e9stervet"},"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\/hogyan-allitsunk-ossze-jo-edzestervet\/#Egyeni_elvaras\" title=\"Egy&eacute;ni elv&aacute;r&aacute;s\">Egy&eacute;ni elv&aacute;r&aacute;s<\/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\/hogyan-allitsunk-ossze-jo-edzestervet\/#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\/hogyan-allitsunk-ossze-jo-edzestervet\/#Egy_vagy_tobb_izomcsoport_erositese\" title=\"Egy vagy t&ouml;bb izomcsoport er\u0151s&iacute;t&eacute;se\">Egy vagy t&ouml;bb izomcsoport er\u0151s&iacute;t&eacute;se<\/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\/hogyan-allitsunk-ossze-jo-edzestervet\/#Osztott_edzes\" title=\"Osztott edz&eacute;s&nbsp;\">Osztott edz&eacute;s&nbsp;<\/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\/hogyan-allitsunk-ossze-jo-edzestervet\/#Az_edzesek_szama_lehetoseg_es_ido_fuggyvenyeben\" title=\"Az edz&eacute;sek sz&aacute;ma lehet\u0151s&eacute;g &eacute;s id\u0151 f&uuml;ggyv&eacute;ny&eacute;ben\">Az edz&eacute;sek sz&aacute;ma lehet\u0151s&eacute;g &eacute;s id\u0151 f&uuml;ggyv&eacute;ny&eacute;ben<\/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\/hogyan-allitsunk-ossze-jo-edzestervet\/#i-2\" title=\"&nbsp;\">&nbsp;<\/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\/hogyan-allitsunk-ossze-jo-edzestervet\/#Bemutato_edzesterv\" title=\"Bemutat&oacute; edz&eacute;sterv\">Bemutat&oacute; edz&eacute;sterv<\/a><\/li><\/ul><\/nav><\/div>\n<p>Egy edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa nagyon egyedi k&ouml;vetelm&eacute;ny minden klienst\u0151l, legyen sz&oacute; szem&eacute;lyes kapcsolatr&oacute;l &eacute;s fel&uuml;gyeletr\u0151l, vagy online coachingr\u0151l. Minden &uuml;gyf&eacute;l egy <strong>bizonyos javul&aacute;st k&ouml;vetel<\/strong>, sz&oacute;val egy edz&eacute;stervet nem k&ouml;nny\u0171 &ouml;ssze&aacute;ll&iacute;tani els\u0151 gondolatra.<\/p>\n<p>Egy <strong>j&oacute; min\u0151s&eacute;g\u0171 edz&eacute;stervet<\/strong> a k&ouml;vetkez\u0151 pontok alapj&aacute;n kellene &ouml;ssze&aacute;ll&iacute;tani:<\/p>\n<p>&bull; egy&eacute;ni elv&aacute;r&aacute;s, c&eacute;l<\/p>\n<p>&bull; egy vagy t&ouml;bb lemaradt izomcsoport jav&iacute;t&aacute;sa<\/p>\n<p>&bull; az edz&eacute;s sz&eacute;tbont&aacute;sa split rendszerre (minden nap m&aacute;s izomcsoport, rendszer beiktat&aacute;sa)<\/p>\n<p>&bull; az edz&eacute;sek sz&aacute;ma lehet\u0151s&eacute;g &eacute;s id\u0151 f&uuml;ggyv&eacute;ny&eacute;ben (relat&iacute;v)<\/p>\n<p>&bull; valamilyen versenyre k&eacute;sz&uuml;l&uuml;nk vagy a k&ouml;vetkez\u0151 szezonra<\/p>\n<p>Ezek azok a pontok, amik esz&uuml;nkbe jutottak a cikk &iacute;r&aacute;sa k&ouml;zben. Soha nem szabad elfelejteni, hogy az <strong>edz&eacute;sm&oacute;dszerek m&aacute;sol&aacute;sa<\/strong> nem helyes, mert <strong>mindannyian egyediek<\/strong> vagyunk &eacute;s fontos, hogy a megfelel\u0151 edz&eacute;s modelt saj&aacute;t magunk tal&aacute;ljuk meg, esetleg k&eacute;rj&uuml;nk seg&iacute;ts&eacute;get valakit\u0151l, aki &eacute;rt hozz&aacute;, &eacute;s <strong>megmutatja a helyes ir&aacute;nyt.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/13076894_1052543224784776_6677015239888275510_n.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"208\" \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Egyeni_elvaras\"><\/span><span style=\"color: #ff6600;\">Egy&eacute;ni elv&aacute;r&aacute;s<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ahogy m&aacute;s tekintetben is, itt is &eacute;rv&eacute;nyes, hogy&nbsp;<strong>mindent m&eacute;rt&eacute;kkel kell v&eacute;gezni, &eacute;s semmit sem szabad t&uacute;lz&aacute;sba vinni. <\/strong>T&uuml;relmesnek kell lenni &eacute;s v&aacute;rni kell az eredm&eacute;nyeket, ne legyenek t&uacute;lzott elv&aacute;r&aacute;saink egy h&eacute;ten bel&uuml;li eredm&eacute;ny form&aacute;j&aacute;ban, &eacute;s hasonl&oacute;k. Az edz&eacute;sterv &eacute;s maga az edz&eacute;s egy folyamat, amelynek id\u0151re van sz&uuml;ks&eacute;ge. Id\u0151 a megval&oacute;s&iacute;t&aacute;sra, id\u0151 a teljes&iacute;t&eacute;sre &eacute;s id\u0151 arra, hogy az eredm&eacute;nyek kimutatkozzanak. Ez itt ugyan &uacute;gy &eacute;rv&eacute;nyes, mint a di&eacute;t&aacute;n&aacute;l.<strong> Egy fecske nem csin&aacute;l nyarat<\/strong>, amivel azt szeretn&eacute;m mondani, hogy egy helyes edz&eacute;s kem&eacute;ny fel&aacute;ll&iacute;t&aacute;sban <strong>nem fog eredm&eacute;nyeket mutatni,&nbsp; <\/strong>heteket, h&oacute;napokat vagy &eacute;veket kell kitartani benne. Nem szabad csal&oacute;dottnak lenni, hogy <strong>valakinek jobban megy<\/strong>, mint neked. Mindny&aacute;jan m&aacute;sok vagyunk &eacute;s a siker &uacute;tja mindenkin&eacute;l m&aacute;shogy van megfogalmazva, &eacute;s <strong>k&uuml;l&ouml;nb&ouml;z\u0151 &aacute;ldozatokat is k&ouml;vetel.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hard-workout.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"479\" \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Egy_vagy_tobb_izomcsoport_erositese\"><\/span><span style=\"color: #ff6600;\">Egy vagy t&ouml;bb izomcsoport er\u0151s&iacute;t&eacute;se<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Itt m&aacute;r ahhoz a ponthoz &eacute;r&uuml;nk, ahol vil&aacute;gosan <strong>defini&aacute;ljuk az adott edz&eacute;srendszert<\/strong>, vagy m&aacute;sk&eacute;pp mondva program, c&eacute;lj&aacute;t. Ebben a folyamatban megadtunk valamilyen vil&aacute;gosan meghat&aacute;rozott izomcsoportot, amelyen jelent\u0151sen jav&iacute;tani szeretn&eacute;nk, mert lemarad vagy valamilyen m&oacute;don atr&oacute;fi&aacute;s m&aacute;s izomcsoporttal szemben. Ebben az esetben <strong>n&eacute;h&aacute;ny tan&aacute;cs &eacute;rv&eacute;nyes: &nbsp;<\/strong><\/p>\n<p>&bull; Ez az izomcsoport el\u0151nybe r&eacute;szes&iacute;t&eacute;se a t&ouml;bbivel szemben, ez azt jelenti, hogy els\u0151 helyre kell tenni az edz&eacute;s programon bel&uuml;l, mindig a pihen\u0151nap ut&aacute;n, vagy mindig els\u0151nek kell beiktatni az adott edz&eacute;s napon, ha vele egy&uuml;tt m&aacute;s izomcsoportot is &aacute;tszeretn&eacute;tek mozgatni.<\/p>\n<p>&bull;<strong> Halad&oacute; edz&eacute;selvek haszn&aacute;lata<\/strong>, mint p&eacute;ld&aacute;ul: Drop sz&eacute;ria, Rest Pause rendszer, K&eacute;nyszer&iacute;tett ism&eacute;tl&eacute;s, Sparring-partner kiseg&iacute;t&eacute;se, Cheating<\/p>\n<p><strong>&bull; Elegend\u0151 pihen\u0151id\u0151t kell adni az adott izomcsoportnak<\/strong>, de ne t&uacute;l sokat, hogy ideje legyen a regener&aacute;l&oacute;d&aacute;sra &eacute;s a k&ouml;vetkez\u0151 edz&eacute;sre val&oacute; alkalmazkod&aacute;sra<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8-things-you-should-never-do-at-the-gym-graphics-4.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"435\" \/>\n<h2><span class=\"ez-toc-section\" id=\"Osztott_edzes\"><\/span><span style=\"color: #ff6600;\">Osztott edz&eacute;s&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az edz&eacute;s sz&eacute;toszt&aacute;sa Splitbe (egyes napokra) <strong>nem alkalmas a teljesen kezd\u0151k sz&aacute;m&aacute;ra. <\/strong>A halad&oacute;k, vagy azok sz&aacute;m&aacute;ra, akik m&aacute;r t&uacute;l vannak j&oacute; p&aacute;r edz&eacute;sen, nagyon fontos, hogy ennek az eg&eacute;sznek egy ir&aacute;nyt &eacute;s szerkezetet adjanak. Ez&eacute;rt nagyon fontos az edz&eacute;s sz&eacute;toszt&aacute;sa splitbe. P&eacute;ldak&eacute;nt felhozzuk az edz&eacute;sek sz&eacute;toszt&aacute;s&aacute;nak az alap szerkezet&eacute;t egyes napokra. <em>P&eacute;ld&aacute;ul:<\/em><\/p>\n<p><em><br \/><\/em><\/p>\n<p><strong><span style=\"color: #339966;\">&bull; 3+1+2+1<\/span><\/strong> (3 napot edz&uuml;nk &eacute;s 1 nap pihen&eacute;s &eacute;s megint 2 nap edz&eacute;s &eacute;s 1 nap pihen&eacute;s, ez az alap edz&eacute;sprogram, amelyet alkalmazhatunk <strong>&nbsp;&bdquo;h&eacute;tk&ouml;znapi&rdquo; sportol&oacute;kon<\/strong>, akik heti &ouml;tsz&ouml;r szeretn&eacute;nek edzeni)<\/p>\n<p><span style=\"color: #339966;\"><strong>&bull; 3+1+3+1<\/strong><\/span> (3 nap On 1 nap Off &eacute;s &uacute;jra. Ez az edz&eacute;sm&oacute;dszer fogy&oacute;k&uacute;ra idej&eacute;re, vagy a verseny el\u0151tti id\u0151szakra alkalmas, mivel kell\u0151en serkentitek a szervezetet, ami a <strong>fogy&aacute;s<\/strong> eset&eacute;ben fontosabb, mint a regener&aacute;ci&oacute; &eacute;s a pihen&eacute;s id\u0151szaka)<\/p>\n<p><span style=\"color: #339966;\"><strong>&bull; 2+1+2+1<\/strong><\/span> (2 nap On &eacute;s 1 nap Off. Hasonl&oacute; szerkezet, mint az el\u0151z\u0151, azzal a k&uuml;l&ouml;nbs&eacute;ggel, hogy enn&eacute;l a rendszern&eacute;l a teste 4 napra van sz&eacute;tosztva. A 3+1 rendszern&eacute;l 3 nap alatt van elv&eacute;gezve a teljes testedz&eacute;s,&nbsp; sz&oacute;val egy h&eacute;t alatt ez k&eacute;tszer is meglesz, de a 2+1 rendszern&eacute;l nem, sz&oacute;val ez elegend\u0151 id\u0151t biztos&iacute;t <strong>az izomt&ouml;meg n&ouml;vel&eacute;s&eacute;hez &eacute;s regener&aacute;l&oacute;d&aacute;s&aacute;hoz<\/strong>.)<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sprogram &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/cables.jpg\" alt=\"J&oacute; edz&eacute;sprogram &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"338\" \/>\n<p><span style=\"color: #339966;\"><strong>&bull; 4+1+4+1<\/strong><\/span> (4 nap On &eacute;s 1 nap Off. Ez igaz&aacute;b&oacute;l ugyan az, mint a 2+1, azzal a k&uuml;l&ouml;nbs&eacute;ggel, hogy egym&aacute;st k&ouml;ve\u0151 4 napon elv&eacute;gzitek a teljes testedz&eacute;st, ez valamivel kev&eacute;sb&eacute; megterhel\u0151, mint a 3+1 de <strong>ugyan&uacute;gy illik di&eacute;t&aacute;hoz, zs&iacute;r&eacute;get&eacute;sn&eacute;l &eacute;s fogy&aacute;sn&aacute;l<\/strong>.)<\/p>\n<p><strong><span style=\"color: #339966;\">5+2<\/span><\/strong> (5 nap On &eacute;s 2nap Off. Ide&aacute;lis edz&eacute;sterv a <strong>t&ouml;megn&ouml;vel\u0151 f&aacute;zishoz, <\/strong>ahol szabad hetv&eacute;g&eacute;t is beiktathattok,&nbsp; halad&oacute; sportol&oacute;knak.<\/p>\n<p><span style=\"color: #339966;\"><strong>6+1<\/strong><\/span> (6 nap On 1 nap Off. Igaz csak egy napot pihen&uuml;nk, de 6 napos ciklusn&aacute;l ez elegend\u0151 id\u0151 ahhoz, hogy az adott izomcsoportok pihenjenek &eacute;s felt&ouml;lts&eacute;k glikog&eacute;n k&eacute;szlet&uuml;ket, megfelel\u0151 &eacute;tkez&eacute;ssel, egy nap pihen&eacute;s &eacute;s 6 nap a konditeremben <strong>halad&oacute;k sz&aacute;m&aacute;ra<\/strong>)<\/p>\n<p><span style=\"color: #339966;\"><strong>1+1<\/strong><\/span> (Mi m&eacute;g nem pr&oacute;b&aacute;ltuk, de az ut&oacute;bbi id\u0151ben sokak &aacute;ltalt elfogadott edz&eacute;srendszer, 1 nap a konditeremben &eacute;s 1 nap pihen&eacute;s)<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Az_edzesek_szama_lehetoseg_es_ido_fuggyvenyeben\"><\/span><span style=\"color: #ff6600;\">Az edz&eacute;sek sz&aacute;ma lehet\u0151s&eacute;g &eacute;s id\u0151 f&uuml;ggyv&eacute;ny&eacute;ben<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az edz&eacute;sek sz&aacute;ma f&uuml;gg att&oacute;l, milyen munk&aacute;tok van, hogy di&aacute;kok vagytok-e, vagy az id\u0151t&ouml;k ura. Azt aj&aacute;nljuk az embereknek, akik csak most kezdtek el edzeni, hogy 3 edz&eacute;st iktassanak be egy h&eacute;tre, &eacute;s kb. 2-3-4 h&eacute;t ut&aacute;n <strong>heti 4 edz&eacute;st<\/strong>&nbsp; is bevezethetnek. Halad&oacute; sportol&oacute;k, itt m&aacute;r az edz&eacute;sprogramok egyik&eacute;t v&aacute;lasztan&aacute;nk, amelyeket fentebb is eml&iacute;tett&uuml;nk, de term&eacute;szetesen, ezekb\u0151l a <strong>kombin&aacute;ci&oacute;kb&oacute;l milli&oacute;nyi l&eacute;tezik<\/strong>, ez&eacute;rt ha van saj&aacute;totok &eacute;s m\u0171k&ouml;dik, nem kell lecser&eacute;lni. De mivel olvass&aacute;tok ezt a cikket, sz&iacute;vesen elfogadtok tan&aacute;csot. Itt <strong>heti 4-5 edz&eacute;st aj&aacute;nlunk. <br \/> <\/strong><\/p>\n<p>Sportol&oacute;k &eacute;s profi BB-sek edz&eacute;seiket saj&aacute;t maguk szerint k&eacute;sz&iacute;tik el, de mi szem&eacute;ly szerint <strong>6x hetente &eacute;s 2x naponta edz&uuml;nk<\/strong>. Ak&aacute;r verseny el\u0151tti felk&eacute;sz&uuml;l&eacute;sr\u0151l van sz&oacute;, ak&aacute;r nem.&nbsp;<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shoulder-press.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"338\" \/>\n<h2><span class=\"ez-toc-section\" id=\"i-2\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Bemutato_edzesterv\"><\/span><span style=\"color: #339966;\">Bemutat&oacute; edz&eacute;sterv<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&bull; H&eacute;tf\u0151: Mell<\/p>\n<p>&bull; Kedd: Kar<\/p>\n<p>&bull; Szerda: Pihen&eacute;s<\/p>\n<p>&bull; Cs&uuml;t&ouml;rt&ouml;k: H&aacute;t<\/p>\n<p>&bull; P&eacute;ntek: V&aacute;ll &eacute;s trap&eacute;zizom<\/p>\n<p>&bull; Szombat: L&aacute;b<\/p>\n<p>&bull; Vas&aacute;rnap: Hamstringek &eacute;s farizmok<\/p>\n<h3>Mell<\/h3>\n<p>&bull; Fekvenyom&aacute;s egykezes s&uacute;lyz&oacute;val ferde padon 4x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Fekvenyom&aacute;s egykezes s&uacute;lyz&oacute;val egyenes padon 4x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; T&aacute;rogat&aacute;s 3x 2-15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Csig&aacute;s t&aacute;rogat&aacute;s FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<h3>Bicepsz &eacute;s tricepsz<\/h3>\n<p>&bull; Francia r&uacute;d 3x 6-10 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Bicepsz edz&eacute;s &uuml;lve felv&aacute;ltva 3x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Bicepsz edz&eacute;s csig&aacute;val FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Csig&aacute;s letol&aacute;s 4x 8-10 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Fekvenyom&aacute;s sz\u0171k fog&aacute;ssal 4x 6-10 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Francia nyom&aacute;s FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<h3>H&aacute;t<\/h3>\n<p>&bull; H&uacute;z&oacute;dzkod&aacute;s 4x kifullad&aacute;sig<\/p>\n<p>&bull; Csig&aacute;s leh&uacute;z&aacute;s sz\u0171ken als&oacute; fog&aacute;ssal<\/p>\n<p>&bull; Mellhez h&uacute;z&aacute;s sz\u0171k, als&oacute; fog&aacute;ssal 4x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Pendlay evez&eacute;s 4x 6-10 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Evez&eacute;s csig&aacute;n &uuml;lve 3x 12-15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; &Aacute;th&uacute;z&aacute;s csig&aacute;n FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Hiperhajl&iacute;t&aacute;s 3x 20 ism&eacute;tl&eacute;s<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shoulders_main_4.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"272\" \/>\n<h3>&nbsp;<\/h3>\n<h3>V&aacute;llak &eacute;s trap&eacute;zizmok<\/h3>\n<p>&bull; V&aacute;llemel&eacute;s egykezes s&uacute;lyz&oacute;val 4x 6-10 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; V&aacute;llb&oacute;l nyom&aacute;s el\u0151re &uuml;lve 4x 6-10<\/p>\n<p>&bull; Oldalemel&eacute;s k&eacute;zis&uacute;lyz&oacute;val &aacute;llva 3x 12-15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; &Aacute;llig h&uacute;z&aacute;s 3x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Oldalemel&eacute;s &uuml;lve FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; D&ouml;nt&ouml;tt t&ouml;rzs\u0171 oldalemel&eacute;s<\/p>\n<p>&bull; Oldalemel&eacute;s delt decken 3x 12-15 ism&eacute;tl&eacute;s<\/p>\n<h3>Hamstringek &eacute;s v&aacute;dlik<\/h3>\n<p>&bull; L&aacute;bhajl&iacute;t&aacute;s fekve 4x 10-15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Felh&uacute;z&aacute;s 4x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; L&aacute;bhajl&iacute;t&aacute;s &uuml;lve FST-7 12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Hams-Gluts Raises 4-10-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Abdukci&oacute; &eacute;s addukci&oacute;<\/p>\n<p>&bull; L&aacute;bemel&eacute;s &aacute;llva 4x 15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; L&aacute;bemel&eacute;s &uuml;lve FST-7 &ndash; 12 ism&eacute;tl&eacute;s<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/leg-press.jpg\" alt=\"J&oacute; edz&eacute;sterv &ouml;ssze&aacute;ll&iacute;t&aacute;sa\" width=\"600\" height=\"338\" \/>\n<h3>&nbsp;<\/h3>\n<h3>Kvadricepszek<\/h3>\n<p>&bull; Combhajl&iacute;t&aacute;s warmup 3-30 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Combhajl&iacute;t&aacute;s egy l&aacute;bbal 3x 15 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Guggol&aacute;s 6x 8 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Leggpress 4x 8-12 ism&eacute;tl&eacute;s<\/p>\n<p>&bull; Kit&ouml;r&eacute;sek 3x 12 ism&eacute;tl&eacute;s<\/p>\n<p>B&iacute;zunk abban, hogy hasznosnak tal&aacute;lt&aacute;tok a&nbsp;cikk&uuml;nket. Ha igen, akkor k&eacute;r&uuml;nk titeket, <strong>t&aacute;mogass&aacute;tok egy megoszt&aacute;ssal.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sokan nem tudj\u00e1k, hogyan \u00e1ll\u00edtsanak \u00f6ssze egy j\u00f3 edz\u00e9stervet, \u00e9s ez\u00e9rt eld\u00f6nt\u00f6tt\u00fck, hogy \u00f6ssze\u00edrunk n\u00e9h\u00e1ny pontot, amelyek seg\u00edtenek az elk\u00e9sz\u00edt\u00e9s\u00e9ben.<\/p>\n","protected":false},"author":25,"featured_media":0,"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":[79,94],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168587","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-edzestervek","7":"category-tanacsok-es-tippek","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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