{"id":186279,"date":"2020-08-14T12:00:00","date_gmt":"2020-08-14T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/"},"modified":"2024-05-29T11:51:51","modified_gmt":"2024-05-29T09:51:51","slug":"hogyan-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/","title":{"rendered":"Hogyan el\u0151zz\u00fck meg a t\u00e9rdek, a v\u00e1llak vagy a h\u00e1t s\u00e9r\u00fcl\u00e9seit edz\u00e9s k\u00f6zben"},"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-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/#Leggyakoribb_serulesek_edzes_kozben_es_hogyan_elozhetjuk_meg_oket\" title=\"Leggyakoribb s\u00e9r\u00fcl\u00e9sek edz\u00e9s k\u00f6zben \u00e9s hogyan el\u0151zhetj\u00fck meg \u0151ket\">Leggyakoribb s\u00e9r\u00fcl\u00e9sek edz\u00e9s k\u00f6zben \u00e9s hogyan el\u0151zhetj\u00fck meg \u0151ket<\/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-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/#A_derek_fajdalma_es_serulese\" title=\"A der\u00e9k f\u00e1jdalma \u00e9s s\u00e9r\u00fcl\u00e9se\">A der\u00e9k f\u00e1jdalma \u00e9s s\u00e9r\u00fcl\u00e9se<\/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-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/#A_vallfajdalom_es_-serules\" title=\"A v\u00e1llf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s\">A v\u00e1llf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s<\/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-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/#Terdfajdalom-_es_serules\" title=\"T\u00e9rdf\u00e1jdalom- \u00e9s s\u00e9r\u00fcl\u00e9s\">T\u00e9rdf\u00e1jdalom- \u00e9s s\u00e9r\u00fcl\u00e9s<\/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-elozzuk-meg-a-terde-vallak-hat-seruleseit-edzes-kozben\/#Konyokfajdalom_es_-serules\" title=\"K\u00f6ny\u00f6kf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s\">K\u00f6ny\u00f6kf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><\/p>\n\n\n\n<p>B\u00e1rki megs\u00e9r\u00fclhet<strong>&nbsp;edz\u00e9s k\u00f6zben,<\/strong>&nbsp;f\u00fcggetlen\u00fcl att\u00f3l, hogy<strong>&nbsp;kezd\u0151 vagy tapasztalt test\u00e9p\u00edt\u0151. <\/strong>A s\u00e9r\u00fcl\u00e9s kock\u00e1zat\u00e1t azonban<strong>&nbsp;elker\u00fclheted,<\/strong>&nbsp;ha&nbsp;<strong>betartasz bizonyos \u00f3vint\u00e9zked\u00e9seket. <\/strong>Olvasd el, hogy mik a <strong>s\u00e9r\u00fcl\u00e9s leggyakoribb okai, <\/strong>milyen&nbsp;<strong>t\u00edpus\u00fa s\u00e9r\u00fcl\u00e9sek <\/strong>\u00e9rhetnek benn\u00fcnket az edz\u0151teremben \u00e9s&nbsp;<strong>hogyan el\u0151zhetj\u00fck meg hat\u00e9konyan. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1124x750.jpg\" alt=\"Hogyan el\u0151zz\u00fck meg a t\u00e9rdek, a v\u00e1llak vagy a h\u00e1t s\u00e9r\u00fcl\u00e9seit edz\u00e9s k\u00f6zben\" class=\"wp-image-179560\" style=\"width:843px;height:563px\" title=\"Ako pred\u00eds\u0165 zraneniam a bolesti kolena, ramien \u010di chrbta pri tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Nem tartod be a gyakorlatok helyes kivitelez\u00e9s\u00e9t<\/strong><\/h3>\n\n\n\n<p>A rossz technika a leggyakoribb probl\u00e9ma, amely <strong>kellemetlen s\u00e9r\u00fcl\u00e9seket okoz az edz\u00e9s sor\u00e1n<\/strong>, f\u0151leg <strong>a kezd\u0151k eset\u00e9ben<\/strong>. A helytelen testmozg\u00e1si technik\u00e1k k\u00fcl\u00f6n\u00f6sen <strong>az \u00edz\u00fcleteket \u00e9s az \u00ednakat vesz\u00e9lyeztetik<\/strong>, de olyan kellemetlen s\u00e9r\u00fcl\u00e9seket is szerezhetsz, mint a<strong>&nbsp;porckorongs\u00e9rv vagy a t\u00f6r\u00f6tt csont<\/strong>. K\u00fcl\u00f6n\u00f6s figyelmet kell szentelni a <strong>s\u00falyokkal v\u00e9gzett gyakorlatok helyes v\u00e9grehajt\u00e1s\u00e1ra<\/strong>. A s\u00falyz\u00f3s edz\u00e9s folyam\u00e1n az ir\u00e1ny\u00edt\u00e1s elveszt\u00e9se <strong>fat\u00e1lis k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat<\/strong>. R\u00e1ad\u00e1sul <strong>a helytelen technik\u00e1val minden er\u0151fesz\u00edt\u00e9s k\u00e1rba v\u00e9sz<\/strong>&nbsp;\u00e9s&nbsp;<strong>nem \u00e9red el a k\u00edv\u00e1nt eredm\u00e9nyt<\/strong>. Ez\u00e9rt nagyon fontos <strong>\u00e1ttanulm\u00e1nyozni a gyakorlatok elm\u00e9let\u00e9t<\/strong>, miel\u0151tt nekil\u00e1tn\u00e1l azok v\u00e9grehajt\u00e1s\u00e1nak. A s\u00falyz\u00f3kkal v\u00e9gzett gyakorlatok sor\u00e1n <strong>ellen\u0151rizd a s\u00faly r\u00f6gz\u00edt\u00e9s\u00e9t<\/strong>, a mozg\u00e1s megfelel\u0151 tartom\u00e1ny\u00e1t \u00e9s <strong>minimaliz\u00e1ld a s\u00falyz\u00f3kkal v\u00e9gzett ar\u00e1nytalan lend\u00edt\u00e9st<\/strong>. Amennyiben m\u00e9g csak ismerkedsz a sportol\u00e1ssal, <strong>pr\u00f3b\u00e1ld meg felvenni a kapcsolatot egy szem\u00e9lyi edz\u0151vel vagy egy tapasztalt sportol\u00f3val<\/strong>, aki seg\u00edt megtanulni&nbsp;<strong>helyesen v\u00e9gezni az egyes mozdulatokat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. T\u00falz\u00e1sba v<strong>iszed a s\u00falyokkal<\/strong><\/h3>\n\n\n\n<p>A t\u00fal nagy s\u00falyok emel\u00e9se <strong>hatalmas terhet jelent a testre<\/strong>, <strong>az izmokra \u00e9s a teljes mozg\u00e1sszervrendszerre<\/strong>. Miut\u00e1n&nbsp;<strong>elsaj\u00e1t\u00edtottad a gyakorlat v\u00e9grehajt\u00e1s\u00e1nak megfelel\u0151 technik\u00e1j\u00e1t<\/strong>, ne felejtsd el, hogy az elej\u00e9n <strong>nem szabad t\u00falz\u00e1sba vinni a s\u00falyokkal<\/strong>. Jobb, ha k\u00f6nny\u0171 s\u00falyokkal kezdesz \u00e9s <strong>fokozatosan v\u00e1ltasz nehezebbekre<\/strong>. Amennyiben ugyanis <strong>t\u00fal nagy terhet haszn\u00e1lsz&nbsp;<\/strong>az edz\u00e9s elej\u00e9n, izmaidat \u00e9s \u00edz\u00fcleteidet sokk \u00e9rheti, amely <strong>t\u00falterhel\u00e9shez vagy s\u00e9r\u00fcl\u00e9shez<\/strong> vezethet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1124x749.jpeg\" alt=\"A t\u00fal nagy s\u00faly t\u00falterhelheti az izmokat\" class=\"wp-image-179586\" style=\"width:843px;height:562px\" title=\"Preh\u00e1\u0148anie so z\u00e1va\u017e\u00edm v posil\u0148ovni m\u00f4\u017ee sp\u00f4sobi\u0165 pre\u0165a\u017eenie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Nem meleg\u00edtesz b<\/strong>e<\/h3>\n\n\n\n<p>B\u00e1r az <strong>edz\u00e9s el\u0151tti bemeleg\u00edt\u00e9s \u00e9s ut\u00e1ni ny\u00fajt\u00e1s elengedhetetlen<\/strong>, m\u00e9gis sokan kihagyj\u00e1k az edz\u00e9sterv\u00fckb\u0151l. Ezzel <strong>hatalmas hib\u00e1t k\u00f6vetnek el<\/strong>. <strong>Az izmok k\u00edm\u00e9letes ny\u00fajt\u00e1sa \u00e9s alacsony ellen\u00e1ll\u00e1ssal val\u00f3 bemeleg\u00edt\u00e9se<\/strong>&nbsp;b\u00e1rmilyen fizikai aktivit\u00e1s el\u0151tt&nbsp;<strong>kulcsfontoss\u00e1g\u00fa t\u00e9nyez\u0151 a s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9s\u00e9ben<\/strong>. R\u00e1ad\u00e1sul a bemeleg\u00edt\u00e9ssel <strong>felgyors\u00edthatod a v\u00e9rkering\u00e9sed<\/strong>, <strong>valamint t\u00e1mogathatod az \u00edz\u00fcletek mobilit\u00e1s\u00e1t \u00e9s felk\u00e9sz\u00fclhetsz a neh\u00e9z edz\u00e9sre<\/strong>. Az edz\u00e9s el\u0151tti bemeleg\u00edt\u00e9s szempontj\u00e1b\u00f3l a leghat\u00e9konyabb kompromisszum az, ha n\u00e9h\u00e1ny perc <strong>aerob tev\u00e9kenys\u00e9get dinamikus bemeleg\u00edt\u00e9ssel kombin\u00e1lsz<\/strong>. Edz\u00e9s ut\u00e1n viszont a <strong>statikus ny\u00fajt\u00e1sra k\u00e9ne \u00f6sszpontos\u00edtanod<\/strong>, ezzel pedig&nbsp;<strong>kik\u00fcsz\u00f6b\u00f6lheted az izoml\u00e1z kialakul\u00e1s\u00e1t<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong><strong>Nem koncentr\u00e1lsz<\/strong><\/strong><\/h3>\n\n\n\n<p>A s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9s\u00e9re a leghat\u00e9konyabb&nbsp;<strong>a teljes \u00e9s \u00e1tfog\u00f3 koncentr\u00e1ci\u00f3<\/strong>. Soha <strong>nem szabad \u00fagy edzened, hogy nem koncentr\u00e1lsz<\/strong>, \u00e9s <strong>semminek sem szabadna elvonnia a figyelmed az edz\u00e9s sor\u00e1n<\/strong>. Egyr\u00e9szt nem leszel k\u00e9pes <strong>teljes m\u00e9rt\u00e9kben \u00e9rezni minden megterhelt izmod<\/strong>, m\u00e1sfel\u0151l a <strong>figyelmetlens\u00e9g miatt k\u00f6nnyed\u00e9n megs\u00e9r\u00fclhetsz<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leggyakoribb_serulesek_edzes_kozben_es_hogyan_elozhetjuk_meg_oket\"><\/span><strong><strong>Leggyakoribb s\u00e9r\u00fcl\u00e9sek edz\u00e9s k\u00f6zben \u00e9s hogyan el\u0151zhetj\u00fck meg \u0151ket<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c1ltal\u00e1nosan \u00e9rv\u00e9nyes, hogy edz\u00e9s sor\u00e1n <strong>t\u00e9nyleg nagyon \u00f3vatosnak k\u00e9ne lenned. <\/strong>Egy gyakorlat rosszul t\u00f6rt\u00e9n\u0151 v\u00e9grehajt\u00e1s\u00e1val, esetleg egy <strong>egyszer\u0171 megcs\u00fasz\u00e1ssal k\u00f6nnyebben, <\/strong>de ak\u00e1r&nbsp;<strong>sokkal komolyabban&nbsp;<\/strong>is megs\u00e9r\u00fclhetsz. Az al\u00e1bbiakban \u00e1ttekint\u00e9st ny\u00fajtunk a <strong>s\u00e9r\u00fcl\u00e9sek leggyakoribb t\u00edpusair\u00f3l<\/strong>, valamint <strong>\u00fatmutat\u00e1sokat k\u00edn\u00e1lunk azok megel\u0151z\u00e9s\u00e9hez<\/strong>, ezen fel\u00fcl <strong>hat\u00e9kony tan\u00e1csokkal l\u00e1tunk el a lehet\u0151 leggyorsabb gy\u00f3gyul\u00e1shoz <\/strong>\u00e9s az edz\u0151terembe val\u00f3 miel\u0151bbi visszat\u00e9r\u00e9shez.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_derek_fajdalma_es_serulese\"><\/span><strong><strong>A der\u00e9k f\u00e1jdalma \u00e9s s\u00e9r\u00fcl\u00e9se<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>der\u00e9k <\/strong>f\u00e1jdalm\u00e1t vagy s\u00e9r\u00fcl\u00e9s\u00e9t leggyakrabban a <strong>gerincet k\u00f6r\u00fclvev\u0151 izmok t\u00falzott megterhel\u00e9se<\/strong>, a <strong>t\u00fal neh\u00e9z s\u00falyok emel\u00e9se <\/strong>\u00e9s az olyan gyakorlatok sor\u00e1n alkalmazott <strong>rossz technika <\/strong>kombin\u00e1ci\u00f3ja okozza, mint a <strong>felh\u00faz\u00e1s <\/strong>vagy a <strong>s\u00falyemel\u00e9s<\/strong>.&nbsp;<strong>Megs\u00e9r\u00fclhet a porckorongod<\/strong>, <strong>beakadhat a derekad<\/strong>, azonban a legvesz\u00e9lyesebb s\u00e9r\u00fcl\u00e9s a <strong>gerinct\u00f6r\u00e9s<\/strong>. Ugyan nem <strong>\u00e1tlagos s\u00e9r\u00fcl\u00e9sr\u0151l <\/strong>van sz\u00f3, a szakemberek azonban m\u00e1r tal\u00e1lkoztak <strong>ilyesfajta k\u00f6vetkezm\u00e9nyekkel<\/strong>&nbsp;a&nbsp;<strong>h\u00e1tgerinc als\u00f3 r\u00e9sz\u00e9nek t\u00falzott terhel\u00e9se miatt.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg\" alt=\"A leggyakoribb s\u00e9r\u00fcl\u00e9sek \u00e9s hogyan lehet elker\u00fclni \u0151ket.\" class=\"wp-image-179625\" style=\"width:843px;height:562px\" title=\"Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A <strong>csigolyaelcs\u00fasz\u00e1s, <\/strong>amelyet \u201c<em>spondylolysis<\/em>\u201d n\u00e9ven is emlegetnek, egy m\u00e1sik&nbsp;<strong>nehezen gy\u00f3gy\u00edthat\u00f3 <\/strong>\u00e9s <strong>hossz\u00fa id\u0151n \u00e1t gy\u00f3gyul\u00f3 <\/strong>s\u00e9r\u00fcl\u00e9s. Mivel a h\u00e1t als\u00f3 r\u00e9sze <strong>szorosan kapcsol\u00f3dik az \u00e1gy\u00e9ki r\u00e9gi\u00f3hoz<\/strong>, annak izmaihoz, csontjaihoz \u00e9s szerveihez, ezen ter\u00fclet k\u00e1rosod\u00e1sa <strong>m\u00e1sodlagos s\u00e9r\u00fcl\u00e9seket <\/strong>is okozhat. Ezek k\u00f6z\u00e9 leggyakrabban a <strong>l\u00e1b mozgat\u00e1s\u00e1nak probl\u00e9m\u00e1ja<\/strong>, valamint a <strong>h\u00fagyutak \u00e9s a h\u00fagyh\u00f3lyag ir\u00e1ny\u00edt\u00e1s\u00e1nak probl\u00e9m\u00e1i <\/strong>sorolhat\u00f3k.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg\" alt=\"A der\u00e9k f\u00e1jdalma \u00e9s s\u00e9r\u00fcl\u00e9sei\" class=\"wp-image-179547\" style=\"width:843px;height:563px\" title=\"Boles\u0165 a poranenia kr\u00ed\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A der\u00e9k gy\u00f3gyul\u00e1si ideje k\u00f6r\u00fclbel\u00fcl <strong>egy-k\u00e9t h\u00f3nap.<\/strong>&nbsp;Term\u00e9szetesen minden a <strong>s\u00e9r\u00fcl\u00e9s s\u00falyoss\u00e1g\u00e1t\u00f3l <\/strong>f\u00fcgg. Az esetleges rehabilit\u00e1ci\u00f3hoz sz\u00fcks\u00e9ges id\u0151r\u0151l <strong>kezel\u0151orvosoddal vagy gy\u00f3gytorn\u00e1szoddal kell konzult\u00e1lnod<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>A der\u00e9k s\u00e9r\u00fcl\u00e9s\u00e9nek kock\u00e1zati t\u00e9nyez\u0151i<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rossz h\u00e1ttart\u00e1s s\u00falyemel\u00e9s k\u00f6zben<\/li>\n\n\n\n<li>gerinc el\u00e9gtelen meger\u0151s\u00edt\u00e9se neh\u00e9z s\u00falyok emel\u00e9se k\u00f6zben<\/li>\n\n\n\n<li>nem vonod be az eg\u00e9sz t\u00f6rzsed a gerinc t\u00e1mogat\u00e1s\u00e1ra<\/li>\n\n\n\n<li>mindennapos rossz szok\u00e1sok &#8211; g\u00f6rnyed\u00e9s, hosszas \u00fcld\u00f6g\u00e9l\u00e9s az asztaln\u00e1l, neh\u00e9z t\u00e1rgyak emelget\u00e9s\u00e9t k\u00edv\u00e1n\u00f3 munka<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hogyan el\u0151zz\u00fck meg a der\u00e9k s\u00e9r\u00fcl\u00e9s\u00e9t<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ha gyakran f\u00e1j a h\u00e1tad, vagy r\u00e9gebben m\u00e1r volt h\u00e1ts\u00e9r\u00fcl\u00e9sed, ker\u00fcld a rom\u00e1n felh\u00faz\u00e1st, a guggol\u00e1st \u00e9s minden gyakorlatot, ahol a cs\u00edp\u0151d k\u00f6r\u00fcli r\u00e9szt kell bevonni&nbsp;<\/li>\n\n\n\n<li>p\u00f3told a&nbsp;<a href=\"https:\/\/gymbeam.hu\/zselatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kollag\u00e9nt<\/a> &#8211; gondoskodik a s\u00e9r\u00fclt sz\u00f6vetek meg\u00fajul\u00e1s\u00e1r\u00f3l. A s\u00e9r\u00fclt hely \u00fajj\u00e1\u00e9p\u00fcl\u00e9si szakasza, vagyis a kollag\u00e9ntermel\u00e9s ak\u00e1r 2-4 h\u00f3napig is eltarthat a s\u00e9r\u00fcl\u00e9st\u0151l sz\u00e1m\u00edtva. \u00c9ppen ez\u00e9rt nagyon fontos, hogy k\u00edv\u00fclr\u0151l is p\u00f3toljuk. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n\n\n\n<li>neh\u00e9z s\u00falyok emel\u00e9se sor\u00e1n er\u0151s\u00edtsd a h\u00e1tad \u00e9s a hasad&nbsp;<a aria-label=\"s\u00falyemel\u0151 \u00f6vvel (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ovek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyemel\u0151 \u00f6vvel<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_vallfajdalom_es_-serules\"><\/span><strong><strong>A v\u00e1llf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A v\u00e1ll edz\u0151teremben t\u00f6rt\u00e9n\u0151 s\u00e9r\u00fcl\u00e9se eset\u00e9n <\/strong>leggyakrabban a k\u00f6vetkez\u0151 <strong>h\u00e1rom t\u00edpus\u00fa s\u00e9r\u00fcl\u00e9ssel<\/strong> tal\u00e1lkozunk<strong>: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>v\u00e1llficam<\/strong> &#8211; \u00fagy alakul ki, hogy a felkarcsont fels\u0151 r\u00e9sze elhagyja az \u00edz\u00fcleti v\u00e1ly\u00fat, amelyben norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt el szokott helyezkedni \u00e9s mozogni. A kezel\u00e9s sor\u00e1n a csont fels\u0151 r\u00e9sz\u00e9t azonnal vissza kell helyezni a v\u00e1ly\u00faba, ezzel azonban a probl\u00e9m\u00e1k m\u00e9g nem \u00e9rnek v\u00e9get. Ez a folyamat nagy f\u00e1jdalmakkal j\u00e1r, a s\u00e9r\u00fclt r\u00e9sz be is dagadhat. A s\u00e9r\u00fcl\u00e9s leggyakrabban neh\u00e9z s\u00falyok emel\u00e9se, a s\u00falyz\u00f3val val\u00f3 lend\u00edt\u00e9s, valamint az egyes gyakorlatok helytelen elv\u00e9gz\u00e9se sor\u00e1n alakul ki.&nbsp;<\/li>\n\n\n\n<li><strong><strong>v\u00e1llizom t\u00falterhel\u00e9se &#8211; <\/strong><\/strong>leggyakrabban a v\u00e1ll folyamatos \u00e9s ism\u00e9telt mozg\u00e1sa okozza. A v\u00e1llak edz\u00e9se sor\u00e1n ez\u00e9rt \u00fcgyelned k\u00e9ne arra, hogy ink\u00e1bb kevesebb gyakorlatot v\u00e9gezz t\u00f6bbsz\u00f6ri ism\u00e9tl\u00e9ssel, amelyek k\u00f6zt megfelel\u0151 ideig pihen\u0151t tartasz.&nbsp;<\/li>\n\n\n\n<li><strong><strong>burzitisz &#8211; <\/strong><\/strong>a bursak (ny\u00e1kt\u00f6ml\u0151k) gyullad\u00e1s\u00e1t vagy irrit\u00e1ci\u00f3j\u00e1t jelenti, teh\u00e1t ny\u00e1kt\u00f6ml\u0151-gyullad\u00e1sr\u00f3l van sz\u00f3. El\u0151fordul\u00e1s\u00e1nak leggyakoribb oka az ism\u00e9telt mozg\u00e1s egy adott \u00edz\u00fcleti ter\u00fcleten. Neh\u00e9z t\u00e1rgyak fej fel\u00e9 t\u00f6rt\u00e9n\u0151 emel\u00e9se is okozhatja &#8211; s\u00falyemel\u00e9s egy k\u00e9zzel, esetleg kettlebell haszn\u00e1lat\u00e1val. Ez a fajta s\u00e9r\u00fcl\u00e9s t\u00e9rd- vagy k\u00f6ny\u00f6ks\u00e9r\u00fcl\u00e9sekn\u00e9l is el\u0151fordul.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1124x749.jpg\" alt=\"A v\u00e1ll s\u00e9r\u00fcl\u00e9sei \u00e9s f\u00e1jdalma\" class=\"wp-image-179599\" style=\"width:843px;height:562px\" title=\"Boles\u0165 a poranenia ramien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>A v\u00e1lls\u00e9r\u00fcl\u00e9s kock\u00e1zati t\u00e9nyez\u0151i<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u00fal neh\u00e9z s\u00falyok emel\u00e9se a fej f\u00f6l\u00e9<\/li>\n\n\n\n<li>\u00fctk\u00f6z\u00e9si szindr\u00f3ma &#8211; p\u00e9ld\u00e1ul \u00e9rintkez\u00e9ses sport\u00e1gakn\u00e1l<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong>Hogyan el\u0151zz\u00fck meg a v\u00e1lls\u00e9r\u00fcl\u00e9st<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e9gezz egyszer\u0171 gyakorlatokat a v\u00e1llizmok meger\u0151s\u00edt\u00e9s\u00e9re<\/li>\n\n\n\n<li>p\u00f3told a kollag\u00e9nt &#8211; a kollag\u00e9n gondoskodik a s\u00e9r\u00fclt sz\u00f6vetek regener\u00e1l\u00f3d\u00e1s\u00e1r\u00f3l, f\u0151leg&nbsp;ha izomh\u00faz\u00f3d\u00e1ssal vagy v\u00e1llr\u00e1ndul\u00e1ssal okoztad.&nbsp;<\/li>\n\n\n\n<li>k\u00e9nyeztesd magad rendszeres massz\u00e1zzsal &#8211; bebizonyosodott, hogy a rendszeres v\u00e1llmassz\u00e1zs korl\u00e1tozza a v\u00e1lls\u00e9r\u00fcl\u00e9s kialakul\u00e1s\u00e1t.<\/li>\n\n\n\n<li>pr\u00f3b\u00e1ld ki a jeges vizes ter\u00e1pi\u00e1t<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Terdfajdalom-_es_serules\"><\/span><strong><strong>T\u00e9rdf\u00e1jdalom- \u00e9s s\u00e9r\u00fcl\u00e9s<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u00e9rdf\u00e1jdalmat \u00e9s -s\u00e9r\u00fcl\u00e9st <strong>t\u00falzott terhel\u00e9s <\/strong>vagy <strong>helytelen technika&nbsp;<\/strong>okozhatja a gyakorlatok sor\u00e1n. Ezek <strong>t\u00f6nkreteszik a t\u00e9rd\u00edz\u00fcleti porcot \u00e9s a l\u00e1gy sz\u00f6veteket<\/strong>. S\u00e9r\u00fcl\u00e9st azonban a <strong>t\u00e9rd hirtelen megr\u00e1ndul\u00e1sa<\/strong> is okozhat p\u00e9ld\u00e1ul <strong>aerob testmozg\u00e1s,<\/strong> <strong>a talajra val\u00f3 durva es\u00e9s, guggol\u00e1s vagy ugr\u00e1ssal \u00f6sszek\u00f6t\u00f6tt kit\u00f6r\u00e9sek v\u00e9gz\u00e9se sor\u00e1n. <\/strong>A leggyakoribb t\u00e9rds\u00e9r\u00fcl\u00e9sek a k\u00f6vetkez\u0151k: <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [8] [9] [10]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ACL s\u00e9r\u00fcl\u00e9s&nbsp;&#8211; <\/strong>az el\u00fcls\u0151 keresztszalag szakad\u00e1s\u00e1t jelzi (ACL), amely a s\u00edpcsontot a combcsonttal \u00f6sszek\u00f6t\u0151 n\u00e9gy szalag egyike. Az ACL-s\u00e9r\u00fcl\u00e9s k\u00fcl\u00f6n\u00f6sen gyakori azokn\u00e1l a szem\u00e9lyekn\u00e9l, akik kos\u00e1rlabd\u00e1znak, futballoznak vagy m\u00e1s olyan sportokat \u0171znek, amelyek hirtelen ir\u00e1nyv\u00e1lt\u00e1st ig\u00e9nyelnek.<\/li>\n\n\n\n<li><strong>meniszkusz szakad\u00e1s &#8211; <\/strong>a meniszkuszt gumis porc alkotja, amely a s\u00edpcsont \u00e9s a combcsont k\u00f6z\u00f6tt helyezkedik el. Ha megr\u00e1ntod a t\u00e9rded, illetve hirtelen megv\u00e1ltoztatod a t\u00e9rd ir\u00e1ny\u00e1nak mozg\u00e1s\u00e1t, mik\u00f6zben s\u00falyoddal a t\u00e9rdedre t\u00e1maszkodsz, szakad\u00e1s is bek\u00f6vetkezhet.<\/li>\n\n\n\n<li><strong>patellaris \u00edngyullad\u00e1s &#8211; <\/strong>a patell\u00e1ris szalag gyullad\u00e1s\u00e1r\u00f3l van sz\u00f3, amely a t\u00e9rdcsontot k\u00f6ti \u00f6ssze egy tov\u00e1bbi izommal. Leggyakrabban fut\u00f3kn\u00e1l, s\u00edel\u0151kn\u00e9l, ker\u00e9kp\u00e1roz\u00f3kn\u00e1l \u00e9s olyan sportol\u00f3kn\u00e1l alakul ki, akik a sportol\u00e1s folyam\u00e1n ugr\u00e1lnak.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1124x749.jpg\" alt=\"A t\u00e9rd f\u00e1jdalma \u00e9s s\u00e9r\u00fcl\u00e9sei\" class=\"wp-image-179573\" style=\"width:843px;height:562px\" title=\"Boles\u0165 a poranenia kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>A t\u00e9rds\u00e9r\u00fcl\u00e9s kock\u00e1zati t\u00e9nyez\u0151i<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hirtelen ir\u00e1nyv\u00e1lt\u00e1s a t\u00e9rd mozg\u00e1s\u00e1ban<\/li>\n\n\n\n<li>t\u00e9rd\u00edz\u00fclet megterhel\u00e9se t\u00fal nagy s\u00fallyal<\/li>\n\n\n\n<li>t\u00e9rd helytelen poz\u00edci\u00f3ja s\u00falyemel\u00e9s k\u00f6zben<\/li>\n\n\n\n<li>fut\u00e1s a l\u00e1bak t\u00falzott keresztez\u00e9s\u00e9vel<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong>Hogyan el\u0151zz\u00fck meg a t\u00e9rds\u00e9r\u00fcl\u00e9st<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>er\u0151s\u00edtsd meg a cs\u00edp\u0151d k\u00f6r\u00fcli r\u00e9szt, amely a l\u00e1bak mozg\u00e1s\u00e1t ellen\u0151rzi<\/li>\n\n\n\n<li>p\u00f3told a kollag\u00e9nt<\/li>\n\n\n\n<li>meleg\u00edts be edz\u00e9s \u00e9s b\u00e1rminem\u0171 sporttev\u00e9kenys\u00e9g el\u0151tt&nbsp;<\/li>\n\n\n\n<li>v\u00e9gezz hat\u00e9kony gyakorlatokat a t\u00e9rd meger\u0151s\u00edt\u00e9s\u00e9re &#8211; guggol\u00e1s, sarokemel\u00e9s, l\u00e1b kiegyenes\u00edt\u00e9se \u00fclve vagy fekve<\/li>\n\n\n\n<li>a t\u00e9rd meger\u0151s\u00edt\u00e9s\u00e9re \u00e9s stabiliz\u00e1l\u00e1s\u00e1ra haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/neopren-terdbandazs-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00e9rdszor\u00edt\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e9rdszor\u00edt\u00f3t<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha edz\u00e9s k\u00f6zben <strong>f\u00e1j vagy ropog a t\u00e9rded, <\/strong>pr\u00f3b\u00e1ld betenni az edz\u00e9stervedbe valamelyeket ezek k\u00f6z\u00fcl:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/10-gyakorlat-amelyek-megakadalyozzak-a-terd-kattogasat-es-fajdalmat\/\" target=\"_blank\" aria-label=\"10 gyakorlat, amelyek megakad\u00e1lyozz\u00e1k a t\u00e9rd kattog\u00e1s\u00e1t \u00e9s f\u00e1jdalm\u00e1t. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 gyakorlat, amelyek megakad\u00e1lyozz\u00e1k a t\u00e9rd kattog\u00e1s\u00e1t \u00e9s f\u00e1jdalm\u00e1t.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Konyokfajdalom_es_-serules\"><\/span><strong><strong>K\u00f6ny\u00f6kf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00f6ny\u00f6kf\u00e1jdalom <strong>k\u00fcl\u00f6nf\u00e9le okokb\u00f3l nyilv\u00e1nulhat meg.<\/strong>&nbsp;A leggyakoribb ok a <strong>t\u00falzott testmozg\u00e1s<\/strong>, a&nbsp;<strong>hirtelen k\u00e9zmozdulat&nbsp;<\/strong>vagy a <strong>t\u00fal neh\u00e9z s\u00falyok emel\u00e9se<\/strong>. Az edz\u00e9s okozta leggyakoribb k\u00f6ny\u00f6ks\u00e9r\u00fcl\u00e9sek a k\u00f6vetkez\u0151k: <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [11] [12]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>epicondylitis humeri lateralis &#8211; <\/strong>ez az \u00fagynevezett \u201e<em>teniszk\u00f6ny\u00f6k<\/em>\u201d, teh\u00e1t a k\u00f6ny\u00f6k\u00edz\u00fclet k\u00fcls\u0151 oldal\u00e1n megjelen\u0151 s\u00e9r\u00fcl\u00e9s, azaz mikrotrauma, tendin\u00f3zis. Ahogy a neve is jelzi, a teniszez\u0151kn\u00e9l fordul el\u0151 leggyakrabban, de b\u00e1rkit \u00e9rinthet, aki gyakran \u00e9s ar\u00e1nytalan m\u00e9rt\u00e9kben, ism\u00e9telt mozdulatokkal terheli meg az alkar izmait.&nbsp;<\/li>\n\n\n\n<li><strong>valgus instabilit\u00e1s (MCL s\u00e9r\u00fcl\u00e9s)<\/strong> &#8211; a k\u00f6ny\u00f6k\u00edz\u00fclet bels\u0151 r\u00e9sz\u00e9nek s\u00e9r\u00fcl\u00e9se. Ez a s\u00e9r\u00fcl\u00e9s leggyakrabban olyan sportokn\u00e1l fordul el\u0151, amelyek rendszeres dob\u00e1sokat ig\u00e9nyelnek. Tipikus p\u00e9lda a s\u00falyl\u00f6k\u00e9s vagy a kos\u00e1rlabda.<\/li>\n\n\n\n<li><strong>izomh\u00faz\u00f3d\u00e1s<\/strong> &#8211; a leggyakoribb s\u00e9r\u00fcl\u00e9snek sz\u00e1m\u00edt. A k\u00f6ny\u00f6k eset\u00e9ben annak k\u00e1rosod\u00e1s\u00e1t \u00e9s f\u00e1jdalm\u00e1t k\u00f6zvetlen\u00fcl a vele \u00f6sszekapcsolt izmok, p\u00e9ld\u00e1ul bicepsz, tricepsz, ny\u00fajt\u00f3k \u00e9s az alkar hajl\u00edt\u00f3izmai okozhatj\u00e1k.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"708\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-708x1124.jpg\" alt=\"K\u00f6ny\u00f6kf\u00e1jdalom \u00e9s -s\u00e9r\u00fcl\u00e9s\" class=\"wp-image-179612\" style=\"width:531px;height:843px\" title=\"Boles\u0165 a poranenia lak\u0165ov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-708x1124.jpg 708w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-252x400.jpg 252w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-968x1536.jpg 968w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-1290x2048.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-scaled.jpg 1613w\" sizes=\"auto, (max-width: 708px) 100vw, 708px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>A k\u00f6ny\u00f6ks\u00e9r\u00fcl\u00e9s kock\u00e1zati t\u00e9nyez\u0151i<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ism\u00e9telt mozdulat, amely leterheli a k\u00f6ny\u00f6k \u00edz\u00fclet\u00e9t<\/li>\n\n\n\n<li>k\u00f6ny\u00f6k \u00edz\u00fclet\u00e9nek t\u00falterhel\u00e9se t\u00fals\u00e1gosan nagy s\u00fallyal<\/li>\n\n\n\n<li>kar hirtelen megr\u00e1nt\u00e1sa dob\u00e1s sor\u00e1n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong><strong>Hogyan el\u0151zz\u00fck meg a k\u00f6ny\u00f6ks\u00e9r\u00fcl\u00e9st<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a t\u00e1rgyakat semlegesen fogd meg<\/li>\n\n\n\n<li>figyelj oda a bicepsz, a tricepsz, valamint az alkar a hajl\u00edt\u00f3- \u00e9s fesz\u00edt\u0151 izmai megfelel\u0151en legyenek befesz\u00edtve<\/li>\n\n\n\n<li>edz\u00e9s vagy b\u00e1rminem\u0171 fizikai tev\u00e9kenys\u00e9g el\u0151tt alaposan meleg\u00edts be<\/li>\n\n\n\n<li>ker\u00fcld a hirtelen mozdulatokat a k\u00f6ny\u00f6kkel<\/li>\n\n\n\n<li>a k\u00f6ny\u00f6k \u00edz\u00fclet\u00e9nek stabiliz\u00e1l\u00e1s\u00e1ra \u00e9s fix\u00e1l\u00e1s\u00e1ra haszn\u00e1lj&nbsp;<a href=\"https:\/\/gymbeam.hu\/konyokbandazs-gym-beam.html\" target=\"_blank\" aria-label=\"k\u00f6ny\u00f6kszor\u00edt\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f6ny\u00f6kszor\u00edt\u00f3t<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a s\u00e9r\u00fcl\u00e9sek bizony\u00e1ra <strong>nem kellemesek<\/strong>, ne hagyd, hogy <strong>hossz\u00fa id\u0151re edz\u00e9sk\u00e9ptelenn\u00e9 tegyenek. <\/strong>Rem\u00e9lj\u00fck, hogy a <strong>leggyakoribb edz\u00e9si s\u00e9r\u00fcl\u00e9sekr\u0151l sz\u00f3l\u00f3 \u00fatmutat\u00f3nk <\/strong>\u00e9s az <strong>azok kik\u00fcsz\u00f6b\u00f6l\u00e9s\u00e9re <\/strong>vonatkoz\u00f3 tan\u00e1csok val\u00f3ban seg\u00edtettek neked. Ugyanis semmi sem fontosabb, mint a <strong>motiv\u00e1ci\u00f3 a folytat\u00e1shoz!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szerezt\u00e9l m\u00e1r <strong>edz\u00e9s k\u00f6zben valamilyen s\u00e9r\u00fcl\u00e9st a fentiek k\u00f6z\u00fcl? <\/strong>Hogyan siker\u00fclt megbirk\u00f3znod vele? Oszd meg vel\u00fcnk a <strong>tapasztalataid kommentben.<\/strong>&nbsp;Ha tetszett a cikk \u00e9s hasznos volt sz\u00e1modra, ne felejtsd el <strong>megosztani&nbsp;<\/strong>a bar\u00e1taiddal 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\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves &amp; Wrist Wraps\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>B\u00e1rki megs\u00e9r\u00fclhet edz\u00e9s k\u00f6zben, f\u00fcggetlen\u00fcl att\u00f3l, hogy kezd\u0151 vagy tapasztalt test\u00e9p\u00edt\u0151. A s\u00e9r\u00fcl\u00e9s vesz\u00e9lye azonban kik\u00fcsz\u00f6b\u00f6lhet\u0151, ha betartunk bizonyos \u00f3vint\u00e9zked\u00e9seket. Ismerd meg, melyek a s\u00e9r\u00fcl\u00e9sek leggyakoribb okai, milyen t\u00edpus\u00fa s\u00e9r\u00fcl\u00e9sek leselkednek r\u00e1d az edz\u0151teremben, \u00e9s hogyan el\u0151zheted meg \u0151ket sikeresen.<\/p>\n","protected":false},"author":22,"featured_media":179662,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,6792,6720],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-186279","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-izuletek","10":"tag-izuletvedelem","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan el\u0151zz\u00fck meg a t\u00e9rdek, a v\u00e1llak vagy a h\u00e1t s\u00e9r\u00fcl\u00e9seit edz\u00e9s k\u00f6zben - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ismerd meg, hogyan el\u0151zheted meg a h\u00e1t-, t\u00e9rd-, v\u00e1ll- vagy k\u00f6ny\u00f6ks\u00e9r\u00fcl\u00e9seket edz\u00e9s k\u00f6zben. 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