{"id":168640,"date":"2016-02-08T12:18:21","date_gmt":"2016-02-08T11:18:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/"},"modified":"2023-08-31T11:51:46","modified_gmt":"2023-08-31T09:51:46","slug":"ez-fog-tortenni-ha-minden-nap-hidat-csinal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/","title":{"rendered":"Ez fog t\u00f6rt\u00e9nni, ha minden nap hidat csin\u00e1l"},"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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#1_Bucsut_mondhat_a_hatfajasnak\" title=\"1. B&uacute;cs&uacute;t mondhat a h&aacute;tf&aacute;j&aacute;snak\">1. B&uacute;cs&uacute;t mondhat a h&aacute;tf&aacute;j&aacute;snak<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#2_Szabaduljon_meg_terdfajasatol\" title=\"2. Szabaduljon meg t&eacute;rdf&aacute;j&aacute;s&aacute;t&oacute;l\">2. Szabaduljon meg t&eacute;rdf&aacute;j&aacute;s&aacute;t&oacute;l<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#3_Fusson_gyorsabban\" title=\"3. Fusson gyorsabban\">3. Fusson gyorsabban<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#4_Alljon_fel_magasabban\" title=\"4. &Aacute;lljon fel magasabban\">4. &Aacute;lljon fel magasabban<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#5_A_partnere_halas_lesz\" title=\"5. A partnere h&aacute;l&aacute;s lesz\">5. A partnere h&aacute;l&aacute;s lesz<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#6_Oruljon_milyen_jol_all_Onnek_a_farmer\" title=\"6. &Ouml;r&uuml;lj&ouml;n, milyen j&oacute;l &aacute;ll &Ouml;nnek a farmer\">6. &Ouml;r&uuml;lj&ouml;n, milyen j&oacute;l &aacute;ll &Ouml;nnek a farmer<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#7_Allitson_fel_szemelyes_rekordot_a_guggolasban_es_a_felhuzasban\" title=\"7. &Aacute;ll&iacute;tson fel szem&eacute;lyes rekordot a guggol&aacute;sban &eacute;s a felh&uacute;z&aacute;sban\">7. &Aacute;ll&iacute;tson fel szem&eacute;lyes rekordot a guggol&aacute;sban &eacute;s a felh&uacute;z&aacute;sban<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#8_Javitson_utesen\" title=\"8. Jav&iacute;tson &uuml;t&eacute;s&eacute;n\">8. Jav&iacute;tson &uuml;t&eacute;s&eacute;n<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#A_hid_variacioi\" title=\"A h&iacute;d vari&aacute;ci&oacute;i\">A h&iacute;d vari&aacute;ci&oacute;i<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#Hid_Glute_bridge\" title=\"H&iacute;d (Glute bridge)\">H&iacute;d (Glute bridge)<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#Egylabas_hid_gyakorlat\" title=\"Egyl&aacute;bas h&iacute;d gyakorlat\">Egyl&aacute;bas h&iacute;d gyakorlat<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#Hid_kulso_rotacioval\" title=\"H&iacute;d k&uuml;ls\u0151 rot&aacute;ci&oacute;val\">H&iacute;d k&uuml;ls\u0151 rot&aacute;ci&oacute;val<\/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\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#Medence_emeles_Hip_thurst\" title=\"Medence emel&eacute;s (Hip thurst)\">Medence emel&eacute;s (Hip thurst)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/ez-fog-tortenni-ha-minden-nap-hidat-csinal\/#Medence_emeles_egy_labbal\" title=\"Medence emel&eacute;s egy l&aacute;bbal\">Medence emel&eacute;s egy l&aacute;bbal<\/a><\/li><\/ul><\/nav><\/div>\n<p>Eg&eacute;szen nyilv&aacute;nval&oacute;, hogy a 2015-&ouml;s &eacute;v a fenekek &eacute;ve volt. A fen&eacute;kr\u0151l k&eacute;sz&uuml;lt k&eacute;pek &eacute;s tippek, hogyan dolgozzunk meg rajta, beh&aacute;l&oacute;zt&aacute;k az eg&eacute;sz Internetet.<strong> A fen&eacute;k annyira n&eacute;pszer\u0171 lett<\/strong>, hogy elindult egy trend, a <span style=\"color: #ff6600;\"><em>fen&eacute;k selfie (belfie)<\/em><\/span>. B&aacute;tran kijelenthetj&uuml;k, hogy a fen&eacute;k az egyik <strong>legfontosabb izomcsoportba <\/strong>tartozik. Sajnos, a mai &bdquo;&uuml;l\u0151 t&aacute;rsadalmunkban&rdquo;, a legt&ouml;bb id\u0151t rajta &uuml;lve t&ouml;ltj&uuml;k, ahelyett, hogy felemeln&eacute;nk, &eacute;s elkezden&eacute;nk igaz&aacute;n haszn&aacute;lni.&nbsp; Ez <strong>lapos, er\u0151tlen &eacute;s kihaszn&aacute;latlan fenekek j&aacute;rv&aacute;ny&aacute;t<\/strong> ind&iacute;totta el.<\/p>\n<p>Az edz&eacute;seknek, amikbe belekezd, sz&aacute;mos form&aacute;ja nem torn&aacute;ztatja meg &uacute;gy a feneket, ahogy azt &Ouml;n lehet, hogy gondolta. A j&oacute; h&iacute;r az, hogy ezt <strong>megtudja v&aacute;ltoztatni<\/strong>. A h&iacute;d az egy remek gyakorlat, amit minden nap elv&eacute;gezhet, &eacute;s megtan&iacute;tja, hogyan kell&nbsp;<strong>m\u0171k&ouml;d&eacute;sbe hozni farizm&aacute;t.&nbsp;<\/strong>A h&iacute;d helyes elv&eacute;gz&eacute;se megtan&iacute;tja ellen\u0151rizni a t&ouml;rzset, a cs&iacute;p\u0151 k&ouml;r&uuml;li ter&uuml;letet, a bord&aacute;t, hogyan deaktiv&aacute;ljuk a hamstringeket, &eacute;s ami a legfontosabb &ndash;&nbsp;<strong>beizz&iacute;tja a h&aacute;ts&oacute;nkat.<\/strong> Al&aacute;bb n&eacute;h&aacute;ny csod&aacute;latos dolgot olvashat arr&oacute;l, hogy mi t&ouml;rt&eacute;nni, ha elkezd minden nap hidat csin&aacute;lni.<\/p>\n<h2><span style=\"color: #ff6600;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"1_Bucsut_mondhat_a_hatfajasnak\"><\/span><span style=\"color: #ff6600;\">1. B&uacute;cs&uacute;t mondhat a h&aacute;tf&aacute;j&aacute;snak<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gyenge &eacute;s m\u0171k&ouml;d&eacute;sk&eacute;ptelen fen&eacute;k <strong>hajlamos lehet a h&aacute;t als&oacute; r&eacute;sz&eacute;nek a f&aacute;j&aacute;s&aacute;ra<\/strong>. T&ouml;bbnyire &uuml;l\u0151, &eacute;s modern &eacute;letst&iacute;lusban &eacute;l&uuml;nk, ez&eacute;rt h&aacute;ts&oacute;nkat annyira nem haszn&aacute;ljuk. Ez a t&ouml;bbi izmon &uacute;gy t&uuml;kr&ouml;z\u0151dik vissza, hogy a <strong>gerinc tart&oacute;elemei &eacute;s a hamstringek veszik &aacute;t a munk&aacute;t<\/strong>, amire els\u0151sorban a fen&eacute;k lenne hivatott. Azt a folyamatot, amikor a fen&eacute;k haszn&aacute;lata elhanyagol&oacute;dik, <span style=\"color: #ff6600;\"><em>&bdquo;Glute&aacute;lis amn&eacute;zi&aacute;nak&rdquo;<\/em><\/span> nevezz&uuml;k. A folyamat eredm&eacute;nye gyakran <strong>a h&aacute;t als&oacute; r&eacute;sz&eacute;nek a t&uacute;lzott mozgat&aacute;sa &eacute;s terhel&eacute;se a cs&iacute;p\u0151k helyett. <\/strong>Minden jel arra mutat, hogy ez a <strong>f&aacute;jdalom f\u0151 oka &eacute;s kiindul&oacute; pontja a h&aacute;t als&oacute; r&eacute;sz&eacute;n.<\/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=\"H&iacute;d gyakorlat a h&aacute;tf&aacute;j&aacute;s ellen\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2013-10-21-glute_bridge_2.jpg\" alt=\"H&iacute;d gyakorlat a h&aacute;tf&aacute;j&aacute;s ellen\" width=\"600\" height=\"445\" \/><\/strong><\/p>\n<p>A h&iacute;d mindennapos elv&eacute;gz&eacute;se (f\u0151leg a hosszan elt&ouml;lt&ouml;tt &uuml;l\u0151poz&iacute;ci&oacute; ut&aacute;n)&nbsp;<strong>seg&iacute;t fel&eacute;breszteni fenek&uuml;nket &eacute;s &uacute;jraind&iacute;tani medenc&eacute;nket.<\/strong> Ez&aacute;ltal seg&iacute;t test&uuml;nknek megjegyezni a cs&iacute;p\u0151k, &eacute;s a fen&eacute;k haszn&aacute;lat&aacute;t a t&ouml;r&eacute;kenyebb, &aacute;gy&eacute;ki gerinc helyett.<\/p>\n<h2><span style=\"color: #ff6600;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"2_Szabaduljon_meg_terdfajasatol\"><\/span><span style=\"color: #ff6600;\">2. Szabaduljon meg t&eacute;rdf&aacute;j&aacute;s&aacute;t&oacute;l<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A t&eacute;rdf&aacute;j&aacute;s egyik f\u0151 oka a combcsont el&eacute;gtelen ellen\u0151rz&eacute;se. Ez mag&aacute;ba foglalja a comb el\u0151remozdul&aacute;s&aacute;t, befel&eacute;, vagy a test k&ouml;z&eacute;ptengelye fel&eacute; val&oacute; fordul&aacute;s&aacute;t. Minden ilyen mozdulat <strong>kr&oacute;nikusan kapcsol&oacute;dik a t&eacute;rdf&aacute;j&aacute;shoz.<\/strong> A fen&eacute;k f\u0151szerepet j&aacute;tszik a&nbsp;<strong>cs&iacute;p\u0151&iacute;z&uuml;letben l&eacute;v\u0151 combcsont ellen\u0151rz&eacute;s&eacute;n&eacute;l<\/strong>, ami hat&aacute;ssal van arra, hogyan kapcsol&oacute;dik &eacute;s mozog a t&eacute;rd&iacute;z&uuml;let t&ouml;bbi csontja.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"H&iacute;d gyakorlat a t&eacute;rdf&aacute;j&aacute;s ellen \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Glute-Bridge_1_.jpg\" alt=\"H&iacute;d gyakorlat a t&eacute;rdf&aacute;j&aacute;s ellen \" width=\"600\" height=\"363\" \/>\n<p>A h&iacute;d, f\u0151leg az egyl&aacute;bas vari&aacute;ns, <strong>seg&iacute;thet a combcsont edz&eacute;s&eacute;n&eacute;l, <\/strong>hogy egy vonalban maradjon a t&eacute;rddel &eacute;s a l&aacute;bujjakkal, ami megel\u0151zi a <strong>t&eacute;rd potenci&aacute;lis, negat&iacute;v mozg&aacute;s&aacute;t.<\/strong><\/p>\n<h2><span style=\"color: #ff6600;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"3_Fusson_gyorsabban\"><\/span><span style=\"color: #ff6600;\">3. Fusson gyorsabban<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A fen&eacute;k els\u0151dleges, mozg&aacute;si funkci&oacute;ja a cs&iacute;p\u0151&iacute;z&uuml;let ny&uacute;jt&aacute;sa, amely a l&aacute;bakat hajtja. Sok fut&oacute;, a hossz&uacute; t&aacute;v&uacute; fut&aacute;sn&aacute;l f\u0151leg <strong>kvadricepszeket &eacute;s hamstringeket<\/strong> haszn&aacute;l, de feneket kev&eacute;sb&eacute;. Ez nem csak <strong>l&eacute;p&eacute;s t&aacute;vols&aacute;gukat<\/strong> limit&aacute;lja, de azt is, hol &eacute;rinti a l&aacute;b a talajt, <strong>a l&aacute;bra kifejtett er\u0151 nagys&aacute;g&aacute;t &eacute;s a medence stabilit&aacute;s&aacute;t. <\/strong>A fen&eacute;k funkci&oacute;inak jav&iacute;t&aacute;sa a hidak edz&eacute;se &aacute;ltal seg&iacute;t meger\u0151s&iacute;teni, &eacute;s jav&iacute;tani fut&aacute;sa minden ilyen aszpektus&aacute;t, <strong>gyorsabb &eacute;s hat&eacute;konyabb<\/strong> lesz.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"H&iacute;d gyakorlat a gyorsabb fut&aacute;s&eacute;rt\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled-design-7.png\" alt=\"H&iacute;d gyakorlat a gyorsabb fut&aacute;s&eacute;rt\" width=\"600\" height=\"338\" \/>\n<h2><span class=\"ez-toc-section\" id=\"4_Alljon_fel_magasabban\"><\/span><span style=\"color: #ff6600;\">4. &Aacute;lljon fel magasabban<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A helyes testtart&aacute;s az alap. L&aacute;togathatja az edz\u0151termet &eacute;s edzhet kem&eacute;nyen ak&aacute;r napi 2 &oacute;r&aacute;t is, de ha a marad&eacute;k 22 &oacute;r&aacute;t beg&ouml;rnyedve t&ouml;lti, akkor <strong>60 perc alatt visszat&eacute;r a kr&oacute;nikusan rossz testtart&aacute;s&aacute;hoz. <\/strong>A fen&eacute;k, sz&oacute; szerint a mozg&aacute;s f\u0151n&ouml;ke. Farizmok n&eacute;lk&uuml;l, amelyek akt&iacute;vak &eacute;s er\u0151sek, a medence nem tud rendesen elhelyezkedni. Ez azt jelenti, hogy <strong>minden izom a medence, mint k&ouml;zponti r&eacute;sz, alatt &eacute;s felett<\/strong>, nem tud optim&aacute;lisan m\u0171k&ouml;dni, ez&eacute;rt a <strong>testnek ezt kompenz&aacute;lnia kell. <\/strong>Ez a kompenz&aacute;ci&oacute; &aacute;ltal&aacute;ban rossz form&aacute;ban &eacute;rkezik, mint helytelen testtart&aacute;s. A h&iacute;d gyakorlatnak k&ouml;sz&ouml;nhet\u0151en megtanulja, hogyan kell meger\u0151s&iacute;teni medenc&eacute;j&eacute;t, valamint azt is, hogyan kell helyesen elhelyezni.<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"H&iacute;d gyakorlat j&oacute;t&eacute;kony hat&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/635687339752856446-PIKA-Julie-Song-10.jpg\" alt=\"H&iacute;d gyakorlat j&oacute;t&eacute;kony hat&aacute;sa\" width=\"600\" height=\"450\" \/>\n<h2><span class=\"ez-toc-section\" id=\"5_A_partnere_halas_lesz\"><\/span><span style=\"color: #ff6600;\">5. A partnere h&aacute;l&aacute;s lesz<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A f&eacute;rfiak &eacute;s a n\u0151k v&eacute;lem&eacute;nye ebben a k&eacute;rd&eacute;sben megegyezik. <strong>Feszes &eacute;s kerek<\/strong> fen&eacute;k &aacute;ltal&aacute;ban vonz&oacute;. &Eacute;s ez &iacute;gy volt &#8230; nos, <em>h&aacute;t<\/em>&hellip; mindig is&hellip;<\/p>\n<hr \/>\n<p><em>&#8220;A f&eacute;rfiak ugyanazon okb&oacute;l &ouml;sszpontos&iacute;tanak a n\u0151i fen&eacute;kre, mint ahogy vonzz&aacute;k \u0151ket a mellek, cs&iacute;p\u0151 &eacute;s a der&eacute;k, mert ezek az el\u0151ny&ouml;k voltak a term&eacute;kenys&eacute;g mutat&oacute;i m&aacute;r \u0151seink idej&eacute;ben is.&rdquo;&nbsp;<\/em><\/p>\n<p><em><\/em><a href=\"http:\/\/www.menshealth.com\/sex-women\/the-science-of-why-youre-an-ass-man?cid=socSW_20140910_31370376\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span style=\"text-decoration: underline; color: #ff6600;\">David Buss Ph.D., texasi egyetem pszichol&oacute;gia professzora<\/span><\/strong><\/a><\/p>\n<hr \/>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"A h&iacute;d gyakorlat j&oacute;t&eacute;kony hat&aacute;sai \" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11254303_947159845346914_1870410599_n.jpg\" alt=\"A h&iacute;d gyakorlat j&oacute;t&eacute;kony hat&aacute;sai \" width=\"400\" height=\"400\" \/>\n<p>Ebben a n\u0151k v&eacute;lem&eacute;nye megegyezik a f&eacute;rfiak&eacute;val. Az <a href=\"http:\/\/ca.askmen.com\/dating\/love_tip\/41b_love_tip.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">&bdquo;AskMen&rdquo;<\/span><\/span><\/a> felm&eacute;r&eacute;st v&eacute;gzett 100 n\u0151vel &eacute;s r&aacute;j&ouml;tt, hogy \u0151k is a <strong>feszes &eacute;s izmos feneket r&eacute;szes&iacute;tik el\u0151nybe.<\/strong> A fen&eacute;k volt az els\u0151sz&aacute;m&uacute; f&eacute;rfi testr&eacute;sz, ami vonzza \u0151ket. Miut&aacute;n elkezdi a h&iacute;d edz&eacute;s&eacute;t, ne lep\u0151dj&ouml;n meg, ha az ismer\u0151sei l&eacute;nyeges, <strong>pozit&iacute;v v&aacute;ltoz&aacute;st &eacute;szlelnek<\/strong> a h&aacute;ts&oacute;j&aacute;n, &eacute;s &ouml;lel&eacute;s helyett a fenek&eacute;t fogj&aacute;k megpacskolni k&ouml;sz&ouml;n&eacute;sn&eacute;l.<\/p>\n<h2><span style=\"color: #ff6600;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"6_Oruljon_milyen_jol_all_Onnek_a_farmer\"><\/span><span style=\"color: #ff6600;\">6. &Ouml;r&uuml;lj&ouml;n, milyen j&oacute;l &aacute;ll &Ouml;nnek a farmer<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&Aacute;ltal&aacute;noss&aacute;gban elmondhat&oacute;, hogy a n\u0151k &aacute;ltal&aacute;ban soha nem el&eacute;gedettek azzal, <strong>hogy &aacute;ll rajtuk a farmer. <\/strong>T&ouml;bb&eacute; nem kell olyan farmert keresnie, ami t&ouml;k&eacute;letesen illeszkedik, hiszen a kidolgozott fen&eacute;k azonnal term&eacute;szetes push-up hat&aacute;st fog eredm&eacute;nyezni. Fenek&eacute;nek<strong>, a h&iacute;d gyakorlatnak k&ouml;sz&ouml;nhet\u0151en, form&aacute;t &eacute;s m&eacute;retet fog biztos&iacute;tani.<\/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=\"H&iacute;d gyakorlat a kerek popsi&eacute;rt\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10535138_399502486882258_750298095_n.jpg\" alt=\"H&iacute;d gyakorlat a kerek popsi&eacute;rt\" width=\"400\" height=\"400\" \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Allitson_fel_szemelyes_rekordot_a_guggolasban_es_a_felhuzasban\"><\/span><span style=\"color: #ff6600;\">7. &Aacute;ll&iacute;tson fel szem&eacute;lyes rekordot a guggol&aacute;sban &eacute;s a felh&uacute;z&aacute;sban<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Guggol&aacute;sn&aacute;l &eacute;s felh&uacute;z&aacute;sn&aacute;l <strong>j&oacute;l megdolgozza l&aacute;bait,<\/strong> de k&eacute;rdezzen meg b&aacute;rmilyen tapasztalt test&eacute;p&iacute;t\u0151t, &eacute;s mindenki azonnal megjegyzi, hogy ezek a gyakorlatok <strong>j&oacute;k a farizmokra is<\/strong>. Guggol&aacute;st &eacute;s felh&uacute;z&aacute;st mindenk&eacute;pp biztons&aacute;gosan &eacute;s hat&eacute;konyan kell v&eacute;gezni, hogy a farizmok er\u0151sek &eacute;s akt&iacute;vak legyenek. &nbsp;<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Szem&eacute;lyes rekord a guggol&aacute;sban &eacute;s a felh&uacute;z&aacute;sban a h&iacute;d gyakorlatnak k&ouml;sz&ouml;nhet\u0151en\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/mastering-front-squat-main.jpg\" alt=\"Szem&eacute;lyes rekord a guggol&aacute;sban &eacute;s a felh&uacute;z&aacute;sban a h&iacute;d gyakorlatnak k&ouml;sz&ouml;nhet\u0151en\" width=\"600\" height=\"519\" \/>\n<p>A gyenge fen&eacute;k nem gyakorol elegend\u0151 nyom&aacute;st a cs&iacute;p\u0151j&eacute;re (k&uuml;ls\u0151 rot&aacute;ci&oacute;t &eacute;s sz&eacute;th&uacute;z&aacute;st), ami az egyik leggyakoribb probl&eacute;ma, amit a <strong>kezd\u0151kn&eacute;l<\/strong> is l&aacute;thatunk.&nbsp; Farizmok, melyek nincsenek el&eacute;gg&eacute; bemeleg&iacute;tve, hat&aacute;ssal lehetnek a guggol&aacute;s m&eacute;lys&eacute;g&eacute;re, mert a cs&iacute;p\u0151, &eacute;s a t&ouml;rzs nem m\u0171k&ouml;dik egy&uuml;tt.<\/p>\n<p>A h&iacute;d gyakorlatnak az az el\u0151nye, hogy <strong>nagyon sok vari&aacute;ci&oacute;ja l&eacute;tezik<\/strong>, &eacute;s &uacute;gy is beprogramozhat&oacute;ak, hogy aktiv&aacute;lja <strong>&eacute;s er\u0151s&iacute;ti a farizmokat<\/strong>, att&oacute;l f&uuml;gg\u0151en, hogy mire &ouml;sszpontos&iacute;t aznap. A hidak elv&eacute;gz&eacute;s&eacute;nek k&ouml;sz&ouml;nhet\u0151en, seg&iacute;t a&nbsp; fenek&eacute;nek <strong>ut&oacute;l&eacute;rni kvadricepszeit &eacute;s hamstringeit<\/strong> &uacute;gy, hogy guggol&aacute;sa &eacute;s felh&uacute;z&aacute;s&aacute;nak form&aacute;ja gyorsan javulni tudjon.<\/p>\n<h2><span style=\"color: #ff6600;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"8_Javitson_utesen\"><\/span><span style=\"color: #ff6600;\">8. Jav&iacute;tson &uuml;t&eacute;s&eacute;n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A golfoz&oacute;knak megvan a tendenci&aacute;juk ahhoz, hogy legf\u0151k&eacute;ppen t&ouml;rzs&uuml;kre figyeljenek, ami nagyon fontos. Azonban ha <strong>er\u0151sebb &eacute;s stabilabb lend&uuml;letre<\/strong> v&aacute;gyik, akkor er\u0151s fen&eacute;kre is sz&uuml;ks&eacute;ge lesz. Ez&aacute;ltal <strong>nagyobb er\u0151t tud kifejteni, stabiliz&aacute;lni a medenc&eacute;j&eacute;t<\/strong>, &eacute;s megtartani a helyes testtart&aacute;st lend&uuml;let k&ouml;zben.<\/p>\n<hr \/>\n<p><em>&#8220;Ha az er\u0151t a f&ouml;ldr\u0151l felfel&eacute; kell l&eacute;trehozni, akkor a helyes &aacute;tvitel k&eacute;pess&eacute;ge az er\u0151s t&ouml;rzs&ouml;n &aacute;t eg&eacute;szen a kezekig &eacute;s a golf&uuml;t&eacute;sig, er\u0151s &eacute;s megfelel\u0151 m\u0171k&ouml;d&eacute;s\u0171 farizmokat ig&eacute;nyel.&#8221;<\/em> &#8211; <a href=\"http:\/\/www.mytpi.com\/articles\/fitness\/why_the_glutes_matter\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">Meredith Parker, TPI<\/span><\/span><\/strong><\/a><\/p>\n<hr \/>\n<p>&nbsp;<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"H&iacute;d gyakorlat er\u0151s&iacute;t\u0151 hat&aacute;sa\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/glute-bridge_1.jpg\" alt=\"H&iacute;d gyakorlat er\u0151s&iacute;t\u0151 hat&aacute;sa\" width=\"400\" height=\"236\" \/><\/p>\n<p>Nemr&eacute;g egy csoport, kis-&eacute;s nagy handicappel rendelkez\u0151, golfoz&oacute;n k&eacute;sz&iacute;tett <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3362989\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">tanulm&aacute;ny<\/span><\/span><\/a> <strong>arra a k&ouml;vetkeztet&eacute;sre jutott, hogy:<\/strong> &nbsp;<em>&#8220;A kis handicappel rendelkez\u0151 golfoz&oacute;kn&aacute;l nagyobb a&nbsp; val&oacute;sz&iacute;n\u0171s&eacute;ge annak, hogy a medence nagyobb forg&aacute;si sebess&eacute;g\u0171, &eacute;s a farizmok is nagyobbak, mint a nagy handicappel rendelkez\u0151 golfoz&oacute;kn&aacute;l. &#8220;<\/em> &nbsp;&#8211; <strong>Callaway, Glaws et al.<\/strong><\/p>\n<p>Ha elkezd minden nap hidat csin&aacute;lni, akkor a golf partnerei nem csak a h&aacute;ts&oacute;j&aacute;t fogj&aacute;k megirigyelni, hanem azt is, hogyan <strong>javult az &uuml;t&eacute;se. <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_hid_variacioi\"><\/span><span style=\"color: #ff6600;\">A h&iacute;d vari&aacute;ci&oacute;i<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A h&iacute;d az egy igaz&aacute;n j&oacute; gyakorlat, mert amilyen <strong>univerz&aacute;lis, olyan hat&eacute;kony is. <\/strong>Ez&eacute;rt itt van n&eacute;h&aacute;ny k&uuml;l&ouml;nb&ouml;z\u0151 gyakorlat, amelyekn&eacute;l <strong>n&ouml;velheti a neh&eacute;zs&eacute;get, &eacute;s &ouml;sszpontos&iacute;tani is tud a javul&aacute;sra. <\/strong><\/p>\n<h2><span style=\"color: #339966;\"><strong><br \/><\/strong><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Hid_Glute_bridge\"><\/span><span style=\"color: #339966;\"><strong>H&iacute;d (Glute bridge)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A mindk&eacute;t l&aacute;bbal v&eacute;gzett h&iacute;d gyakorlat a <strong>legk&ouml;nnyebb vari&aacute;ci&oacute;nak<\/strong> sz&aacute;m&iacute;t. Fek&uuml;dj&ouml;n hanyatt a padl&oacute;ra, t&eacute;rdeit hajl&iacute;tsa be k&ouml;r&uuml;lbel&uuml;l a k&ouml;zep&eacute;ig, v&aacute;llsz&eacute;less&eacute;gre. Bordakosar&aacute;t tartsa alacsonyan, egy vonalban hasizmaival, &eacute;s <strong>koncentr&aacute;ljon a fen&eacute;k er\u0151s befesz&iacute;t&eacute;s&eacute;re.<\/strong> Sark&aacute;t nyomja a padl&oacute;ba, cs&iacute;p\u0151j&eacute;t pedig emelje fel addig, am&iacute;g nincsen teljesen kinyomva. Ha m&aacute;r teljesen fent van, pr&oacute;b&aacute;ljon arra koncentr&aacute;lni, hogy farizma legyen befesz&iacute;tve addig, ameddig <strong>lassan &eacute;s finoman vissza nem ereszkedik.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/8bbE64NuDTU\" frameborder=\"0\" width=\"500\" height=\"412\"><\/iframe><br \/><\/strong><\/p>\n<p>A hat&eacute;kony h&iacute;d gyakorlatnak a &nbsp;kulcsa a <strong>koncentr&aacute;l&aacute;s<\/strong>, hogy a farizmok haszn&aacute;latban legyenek, &eacute;s a hamstringek pedig kikapcsolva. Gy\u0151z\u0151dj&ouml;n meg arr&oacute;l, hogy a medenc&eacute;je nem mozdul el <strong>neutr&aacute;lis helyzet&eacute;b\u0151l,<\/strong> &nbsp;&eacute;s figyeljen oda bordakosar&aacute;ra is. Ha j&oacute;l v&eacute;gzi a gyakorlatot, akkor folytonos vonalat alak&iacute;t ki v&aacute;ll&aacute;t&oacute;l, cs&iacute;p\u0151j&eacute;n &aacute;t eg&eacute;szen a t&eacute;rd&eacute;ig. El\u0151sz&ouml;r <strong>saj&aacute;t tests&uacute;ly&aacute;val<\/strong> kezdje, de ez a mozg&aacute;s \u0151r&uuml;lten hat&eacute;kony lehet, ha a cs&iacute;p\u0151je t&aacute;j&eacute;k&aacute;ra <strong>s&uacute;lyokat helyez.<\/strong><\/p>\n<h2><span style=\"color: #339966;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Egylabas_hid_gyakorlat\"><\/span><span style=\"color: #339966;\">Egyl&aacute;bas h&iacute;d gyakorlat<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ha elkezd a k&eacute;tl&aacute;bas verzi&oacute; t&uacute;ls&aacute;gosan k&ouml;nny\u0171 lenni, akkor &aacute;tt&eacute;rhet az <strong>egyl&aacute;bas verzi&oacute;ra<\/strong>. A t&uacute;l k&ouml;nny\u0171 azt jelenti, hogy t&ouml;k&eacute;letes form&aacute;ban maradhat, a <strong>hamstringek nem &eacute;gnek<\/strong>, a bord&aacute;k sosem emelkednek magasra, &eacute;s a fen&eacute;k vezeti a mozg&aacute;st a cs&iacute;p\u0151 teljes kiterjeszt&eacute;se &eacute;rdek&eacute;ben, minden mozdulatn&aacute;l. Ez a verzi&oacute; ugyan olyan, azt lesz&aacute;m&iacute;tva, hogy az egyik l&aacute;ba nem lesz a f&ouml;ld&ouml;n. Az egy l&aacute;bbal v&eacute;gzett gyakorlat nem csak, hogy megnehez&iacute;ti a mozg&aacute;st, de ez egy kih&iacute;v&aacute;s is a k&uuml;ls\u0151 rot&aacute;ci&oacute;val szemben (a t&eacute;rd s&uuml;llyed&eacute;se k&ouml;z&eacute;pre). Bizonyosodjon meg r&oacute;la, hogy a l&aacute;bujjai, a bok&aacute;ja, t&eacute;rdei &eacute;s cs&iacute;p\u0151je, <strong>mindig egy vonalban maradjanak.<\/strong><\/p>\n<p><strong><br \/><\/strong><\/p>\n<p><strong><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/nrLo5QCCfCc\" frameborder=\"0\" width=\"500\" height=\"412\"><\/iframe><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hid_kulso_rotacioval\"><\/span><span style=\"color: #339966;\">H&iacute;d k&uuml;ls\u0151 rot&aacute;ci&oacute;val<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ebben a helyzetben sz&uuml;ks&eacute;ges, hogy <strong>fent tartsa mag&aacute;t a h&iacute;d cs&uacute;cspontj&aacute;n<\/strong> &eacute;s ezzel p&aacute;rhuzamosan nyomja a t&eacute;rd&eacute;t k&uuml;ls\u0151 ir&aacute;nyba, ami a fen&eacute;k k&uuml;ls\u0151 rot&aacute;ci&oacute;s r&eacute;sz&eacute;re &eacute;s a sz&eacute;th&uacute;z&aacute;sra van hat&aacute;ssal. Ha helyesen csin&aacute;lja, <strong>&eacute;get\u0151 &eacute;rz&eacute;st fog &eacute;rezni<\/strong> fenek&eacute;n.<\/p>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/1knmZ6wFupc\" frameborder=\"0\" width=\"500\" height=\"412\"><\/iframe><\/p>\n<p>A gyakorlat alapj&aacute;t adja a <strong>cs&iacute;p\u0151 teljes kiterjeszt&eacute;s&eacute;nek megtart&aacute;sa, <\/strong>&eacute;s ezt kifel&eacute; nyom&aacute;s eset&eacute;n is. &nbsp;Tolja kifel&eacute; olyan er\u0151sen, amennyire csak tudja (tartsa meg a medence poz&iacute;ci&oacute;j&aacute;t), &eacute;s azt k&ouml;vet\u0151en pedig t&eacute;rd&eacute;t helyezze vissza az alap helyzetbe. Ut&aacute;na tolja &uacute;jra kifel&eacute;. Legyen gyeng&eacute;d &eacute;s folyamatos, hogy eg&eacute;sz id\u0151 alatt fenntartsa <strong>a maxim&aacute;lis fesz&uuml;lts&eacute;get farizmaiban. &nbsp;<\/strong><\/p>\n<h2><span style=\"color: #339966;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Medence_emeles_Hip_thurst\"><\/span><span style=\"color: #339966;\">Medence emel&eacute;s (Hip thurst)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ez a gyakorlat egy a sok k&ouml;z&uuml;l, ami <strong>t&ouml;k&eacute;letes a farizom edz&eacute;s&eacute;re. <\/strong>Ez alapvet\u0151en h&iacute;d, nagyobb mozg&aacute;startom&aacute;nnyal &eacute;s a cs&iacute;p\u0151k nagyobb kiterjeszt&eacute;s&eacute;re val&oacute; ig&eacute;nnyel. V&aacute;ll&aacute;t helyezze <strong>stabil fel&uuml;letre <\/strong>(pad,<strong> <\/strong>sz&eacute;k) &uacute;gy, ahogy a vide&oacute;ban l&aacute;thatja. L&aacute;bait helyezze &uacute;gy, hogy s&iacute;pcsontjai f&uuml;gg\u0151leges helyzetben legyenek, amikor a mozg&aacute;s tetej&eacute;n van. A bordakos&aacute;rnak <strong>egy vonalban kell maradnia hasizm&aacute;val<\/strong>. Azt k&ouml;vet\u0151en az alap h&iacute;d mozg&aacute;st v&eacute;gezze.<\/p>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/SEdqd1n0cvg\" frameborder=\"0\" width=\"500\" height=\"412\"><\/iframe><\/p>\n<p>Bizonyosodjon meg r&oacute;la, hogy <strong>mindig a sarkain van a nyom&aacute;s, <\/strong>soha nem a l&aacute;bujjain. M&eacute;g miel\u0151tt neki&aacute;llna a bonyolultabb &eacute;s s&uacute;lyz&oacute;kkal megnehez&iacute;tett gyakorlathoz, el\u0151tte t&ouml;k&eacute;letesen, <strong>saj&aacute;t tests&uacute;ly&aacute;val<\/strong> is el kell v&eacute;geznie.&nbsp;<\/p>\n<p><strong><span style=\"color: #ff6600;\"><br \/><\/span><\/strong><\/p>\n<p><strong><span style=\"color: #ff6600;\">Tip:<\/span>&nbsp;<\/strong> &Aacute;ll&aacute;t tartsa lefel&eacute; mellkas&aacute;hoz. M&eacute;g ha nem is ez a <strong>nyaki gerinc neutr&aacute;lis helyzete,<\/strong> ez az ami seg&iacute;t bordakosara helyes megtart&aacute;s&aacute;hoz a mozg&aacute;s cs&uacute;cspontj&aacute;n.<\/p>\n<h2><span style=\"color: #339966;\"><br \/><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Medence_emeles_egy_labbal\"><\/span><span style=\"color: #339966;\">Medence emel&eacute;s egy l&aacute;bbal<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A medence emel&eacute;s egy l&aacute;bbal egy meglehet\u0151sen tov&aacute;bbfejlesztett verzi&oacute;ja az el\u0151z\u0151leg bemutatott gyakorlatnak. &Uacute;gy kell elv&eacute;gezni, mint a hagyom&aacute;nyos medence emel&eacute;st, azzal a k&uuml;l&ouml;nbs&eacute;ggel, hogy csak az egyik l&aacute;bunkat haszn&aacute;ljuk. Term&eacute;szetesen, <strong>ez a gyakorlat sokkal nehezebb, mint az egyl&aacute;bas verzi&oacute;. <\/strong>Tehet s&uacute;lyt<strong> <\/strong>a dolgoz&oacute; l&aacute;bra, ami <strong>n&ouml;veli a mozg&aacute;s neh&eacute;zs&eacute;g&eacute;t. <\/strong><\/p>\n<p><strong><span style=\"color: #ff6600;\"><br \/><\/span><\/strong><\/p>\n<p><strong><span style=\"color: #ff6600;\">Tip:<\/span><\/strong> A nem dolgoz&oacute; l&aacute;b&aacute;t hajl&iacute;tsa be a t&eacute;rd&eacute;n&eacute;l. A gyakorlat cs&uacute;cspontj&aacute;n a t&eacute;rd&eacute;nek a mennyezet fel&eacute; kellene mutatnia. <strong>Fenek&eacute;t fesz&iacute;tse<\/strong> <strong>be<\/strong> amennyire csak tudja, &eacute;s t&eacute;rd&eacute;t tartsa a mennyezet ir&aacute;ny&aacute;ba.<\/p>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/e-IU5UL0zMQ\" frameborder=\"0\" width=\"500\" height=\"412\"><\/iframe><\/p>\n<p>Kezdje a h&iacute;d legk&ouml;nnyebb v&aacute;ltozat&aacute;val, &eacute;s ha m&aacute;r t&ouml;k&eacute;letesre faragta mozg&aacute;s&aacute;t, folytassa a k&ouml;vetkez\u0151 vari&aacute;ci&oacute;val. Ne f&eacute;ljen <strong>s&uacute;lyokat haszn&aacute;lni<\/strong>, vagy v&aacute;ltoztatni mozg&aacute;s&aacute;n mindaddig, am&iacute;g a min\u0151s&eacute;ge &eacute;s hat&eacute;konys&aacute;ga magas marad. T&ouml;k&eacute;letesen <strong>kerek &eacute;s feszes feneke<\/strong> val&oacute;sz&iacute;n\u0171leg nem lesz, ha csak saj&aacute;t tests&uacute;ly&aacute;val fogja elv&eacute;gezni a gyakorlatot. Izmait <strong>fokozatosan, egyre nagyobb k&ouml;vetelm&eacute;nyeknek kell kitenni, <\/strong>hogy n&ouml;vekedjenek &eacute;s form&aacute;t kapjanak. Tartsa a gyakorlat min\u0151s&eacute;g&eacute;t magasan, &eacute;s annyira &ouml;sszpontos&iacute;tson j&oacute;l &eacute;s hat&eacute;konyan <strong>feneke feszesen tart&aacute;s&aacute;ra<\/strong>, amennyire csak tud. &nbsp;&nbsp;<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Medence emel&eacute;s egy l&aacute;bbal\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Glute-Bridge_2_.jpg\" alt=\"Medence emel&eacute;s egy l&aacute;bbal\" width=\"400\" height=\"225\" \/>\n<p>Ha minden nap elv&eacute;gzi a h&iacute;d gyakorlatot, &nbsp;meg lesz lep\u0151dve, milyen gyorsan v&aacute;ltozik pozit&iacute;v ir&aacute;nyba a feneke, &eacute;s milyen csod&aacute;latos dolgok fognak t&ouml;rt&eacute;nni, ha a <strong>feneke r&eacute;szt vesz a mozg&aacute;sban &eacute;s eg&eacute;sz nap akt&iacute;v. <\/strong>Kipr&oacute;b&aacute;lja?<strong> <\/strong>&Iacute;rja meg nek&uuml;nk kommentbe, &Ouml;n hogyan v&eacute;gzi ezt a gyakorlatot.&nbsp;<\/p>\n<p>Abban az esetben, ha tetszett a cikk tartalma &eacute;s hasznosnak tal&aacute;lta, <strong>mindenk&eacute;pp t&aacute;mogassa egy megoszt&aacute;ssal, hogy m&aacute;sok is elolvashass&aacute;k.&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A h\u00edd gyakorlat egy univerz\u00e1lis, \u00e9s hat\u00e9kony edz\u00e9s. N\u00e9zze meg, mi t\u00f6rt\u00e9nik, ha rendszeresen hidat csin\u00e1l. B\u00f3nuszk\u00e9nt, \u00f6ssze\u00edrtunk n\u00e9h\u00e1ny h\u00edd gyakorlatot is. <\/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-168640","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ez fog t\u00f6rt\u00e9nni, ha minden nap hidat csin\u00e1l - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A h\u00edd gyakorlat egy univerz\u00e1lis, \u00e9s hat\u00e9kony edz\u00e9s. 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