{"id":168771,"date":"2015-01-09T08:02:30","date_gmt":"2015-01-09T07:02:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/edzestervek-hasizom\/"},"modified":"2023-08-31T11:53:23","modified_gmt":"2023-08-31T09:53:23","slug":"edzestervek-hasizom","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/edzestervek-hasizom\/","title":{"rendered":"Edz\u00e9stervek: Hasizom"},"content":{"rendered":"<p>Ma a<strong> hasizom er\u0151s\u00edt\u00e9s\u00e9re<\/strong> koncentr\u00e1lunk. A klasszikus neveken k\u00edv\u00fcl, melyek angolul vannak, <strong>illusztr\u00e1ci\u00f3s vide\u00f3kat<\/strong> is tal\u00e1lhattok itt, aminek k\u00f6sz\u00f6nhet\u0151en egy hosszadalmas gugliz\u00e1st sp\u00f3rolunk meg nektek.<\/p>\n<h2><span style=\"color: #000000;\">Hasizom  <\/span><\/h2>\n<p>A zs\u00edrp\u00e1rn\u00e1k, amelyeket leggyakrabban a stressz \u00e9s term\u00e9szetesen a helytelen t\u00e1pl\u00e1lkoz\u00e1s okoz <em>(a helyes t\u00e1pl\u00e1lkoz\u00e1s az esetek 70%-ban sikeres)<\/em>, nem csak nem eszt\u00e9tikusak, de m\u00e9g nagyon <strong>vesz\u00e9lyesek is a szervezetre.<\/strong> A hasr\u00f3l nagyon neh\u00e9z zs\u00edrt vesz\u00edteni, \u00e9s sokan a t\u00f6bb hetes fel\u00fcl\u00e9sez\u00e9s ut\u00e1n ink\u00e1bb lemondanak r\u00f3la.<\/p>\n<p>Ha viszont sz\u00e9p lapos hasat vagy ak\u00e1r <strong>six-packet<\/strong> szeretn\u00e9nk el\u00e9rni, akkor az \u00e9trend megv\u00e1ltoztat\u00e1sa kulcsfontoss\u00e1g\u00fa. \u00c9s azt se felejts\u00fck el, hogy a fel\u00fcl\u00e9sek nem minden! A rendszeres, kiegyens\u00falyozott \u00e9trend \u00e9s az ebben a cikkben bemutatott gyakorlatok seg\u00edtenek abban, hogy sz\u00e9p hasunk legyen.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Decline 45\u00b0 Sit-Up<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/QhGU5cmNZds\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Decline Twisting Sit-Up<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/1Nmw4SHpdgk\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Roman Chair Sit-Up<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Roman Chair Sit Up\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/frvYcrMRCRE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Regular Abdominal Crunch<\/span><\/h3>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/SHWgBc4Ahc8\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Rope Crunch<\/span><span style=\"color: #000000;\"> <\/span><\/h3>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/hqJ9c1Cf7-A\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Sitting Knee Ups, V-Ups, V-Sit-Up Cross Bench<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/DAke2puhg0o\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Reverse Crunches<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/hyv14e2QDq0\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Hanging Leg Raise<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/mtRbxzc33vw\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Side Crunches Lying<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/QxaKQG-gmPY\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Side Bend\/ Standing Side Bend with Dumbbell<\/span><\/h3>\n<h3 style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/dL9ZzqtQI5c\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Standing\/Sitting Bar Twist<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<h3 style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/LdhWBp5lWqc\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/h3>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Lying Leg Raise<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/JB2oyawG9KI\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><br \/>\n<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"> Cable Side Crunches<\/span><\/h3>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\"><em><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/h1nvxfWlWgM\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/em><\/span><\/p>\n<p><span style=\"color: #000000;\"><em> <\/em><\/span><\/p>\n<p><span style=\"color: #000000;\"> <\/span><\/p>\n<p><span style=\"color: #000000;\">\u0150szint\u00e9n rem\u00e9lj\u00fck, hogy ez a <strong>hasizom gyakorlat lista<\/strong> seg\u00edtett neked. Ha six-packre v\u00e1gysz, mindenk\u00e9ppen n\u00e9zd meg a <a href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\">Szuper hat\u00e9kony tippek a kockahas\u00e9rt kezd\u0151knek<\/a> c\u00edm\u0171 cikket. Oszd meg vel\u00fcnk kommentben az \u00e1ltalad v\u00e9gzett gyakorlatokat, vagy <strong>t\u00e1mogasd ezt a cikket megoszt\u00e1ssal,<\/strong> \u00e9s sok bar\u00e1todnak seg\u00edtesz.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ma a hasizom er\u0151s\u00edt\u00e9s\u00e9re koncentr\u00e1lunk. A klasszikus neveken k\u00edv\u00fcl, melyek angolul vannak, illusztr\u00e1ci\u00f3s vide\u00f3kat is tal\u00e1lhattok itt, aminek k\u00f6sz\u00f6nhet\u0151en egy hosszadalmas gugliz\u00e1st sp\u00f3rolunk meg nektek. Hasizom A zs\u00edrp\u00e1rn\u00e1k, amelyeket leggyakrabban a stressz \u00e9s term\u00e9szetesen a helytelen t\u00e1pl\u00e1lkoz\u00e1s okoz (a helyes t\u00e1pl\u00e1lkoz\u00e1s az esetek 70%-ban sikeres), nem csak nem eszt\u00e9tikusak, de m\u00e9g nagyon vesz\u00e9lyesek is a&#8230;<\/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":1,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168771","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-taplalek-kiegeszitok","7":"h-entry","8":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Edz\u00e9stervek: Hasizom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ma a hasizom er\u0151s\u00edt\u00e9s\u00e9re koncentr\u00e1lunk. 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