{"id":227199,"date":"2020-05-29T15:03:00","date_gmt":"2020-05-29T13:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227199"},"modified":"2021-03-04T08:39:21","modified_gmt":"2021-03-04T07:39:21","slug":"11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/","title":{"rendered":"11 tipp, hogyan motiv\u00e1ljuk magunkat az otthoni edz\u00e9sre"},"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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#11_motivacios_tipp_az_edzeshez\" title=\"11 motiv\u00e1ci\u00f3s tipp az edz\u00e9shez\">11 motiv\u00e1ci\u00f3s tipp az edz\u00e9shez<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#1_Konkret_de_realis_celokat_tuzz_ki\" title=\"1. Konkr\u00e9t, de re\u00e1lis c\u00e9lokat t\u0171zz ki\">1. Konkr\u00e9t, de re\u00e1lis c\u00e9lokat t\u0171zz ki<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#2_Keszits_edzestervet\" title=\"2. K\u00e9sz\u00edts edz\u00e9stervet\">2. K\u00e9sz\u00edts edz\u00e9stervet<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#3_Alakits_ki_sajat_otthoni_edzotermet\" title=\"3. Alak\u00edts ki saj\u00e1t otthoni edz\u0151termet\">3. Alak\u00edts ki saj\u00e1t otthoni edz\u0151termet<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#4_Maganszfera_es_nyugalom_kialakitasa\" title=\"4. Mag\u00e1nszf\u00e9ra \u00e9s nyugalom kialak\u00edt\u00e1sa\">4. Mag\u00e1nszf\u00e9ra \u00e9s nyugalom kialak\u00edt\u00e1sa<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#5_Vegyel_fel_edzoruhat\" title=\"5. Vegy\u00e9l fel edz\u0151ruh\u00e1t\">5. Vegy\u00e9l fel edz\u0151ruh\u00e1t<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#6_Mutasd_meg_magad_a_szocialis_halon\" title=\"6. Mutasd meg magad a szoci\u00e1lis h\u00e1l\u00f3n\">6. Mutasd meg magad a szoci\u00e1lis h\u00e1l\u00f3n<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#7_Hallgass_megfelelo_zenet\" title=\"7. Hallgass megfelel\u0151 zen\u00e9t\">7. Hallgass megfelel\u0151 zen\u00e9t<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#8_A_gyorsabb_tempoju_zene_javitja_a_sportteljesitmenyt\" title=\"8. A gyorsabb temp\u00f3j\u00fa zene jav\u00edtja a sportteljes\u00edtm\u00e9nyt\">8. A gyorsabb temp\u00f3j\u00fa zene jav\u00edtja a sportteljes\u00edtm\u00e9nyt<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#9_Probald_ki_az_online_edzest\" title=\"9. Pr\u00f3b\u00e1ld ki az online edz\u00e9st\">9. Pr\u00f3b\u00e1ld ki az online edz\u00e9st<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#10_Valtoztasd_meg_az_edzesed\" title=\"10. V\u00e1ltoztasd meg az edz\u00e9sed\">10. V\u00e1ltoztasd meg az edz\u00e9sed<\/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\/11-tipp-hogyan-motivaljuk-magunkat-az-otthoni-edzesre\/#11_A_rendszeres_testmozgas_elonyei\" title=\"11. A rendszeres testmozg\u00e1s el\u0151nyei\">11. A rendszeres testmozg\u00e1s el\u0151nyei<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u00e1r igaz\u00e1n neki szeretn\u00e9l \u00e1llni az <strong>otthoni edz\u00e9snek<\/strong>, de nem tudod r\u00e1venni magad? Lehet, hogy csak az <strong>elegend\u0151 motiv\u00e1ci\u00f3 hi\u00e1nya<\/strong> a probl\u00e9ma! Olvasd el az al\u00e1bbi <strong>11 tipp\u00fcnket<\/strong> arr\u00f3l, <strong>hogyan szerezz motiv\u00e1ci\u00f3t az otthoni edz\u00e9shez<\/strong> \u00e9s milyen t\u00e9nyez\u0151k befoly\u00e1solj\u00e1k a mozg\u00e1s ir\u00e1nti \u00e9tv\u00e1gyad vagy <strong>lass\u00edtj\u00e1k a fejl\u0151d\u00e9sed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_motivacios_tipp_az_edzeshez\"><\/span>11 motiv\u00e1ci\u00f3s tipp az edz\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A motiv\u00e1ci\u00f3 egy olyan <strong>pszichol\u00f3giai folyamat<\/strong>, amely <strong>beind\u00edtja az emberi m\u0171k\u00f6d\u00e9st \u00e9s meghat\u00e1rozza annak ir\u00e1ny\u00e1t<\/strong>. Ez egy \u00fan. <strong>bels\u0151 hajt\u00f3er\u0151<\/strong>, amely a <strong>nem teljes\u00edtett v\u00e1gyak kiel\u00e9g\u00edt\u00e9s\u00e9re<\/strong>&nbsp;vezet. Egyszer\u0171bben fogalmazva egy sz\u00e1nd\u00e9k, hogy valamit el tudjunk \u00e9rni. N\u00e9zz\u00fck teh\u00e1t meg, hogyan <strong>szerezhetsz motiv\u00e1ci\u00f3t a fitnessz c\u00e9lok el\u00e9r\u00e9s\u00e9hez<\/strong> \u00e9s az otthoni edz\u00e9s elkezd\u00e9s\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Konkret_de_realis_celokat_tuzz_ki\"><\/span>1. Konkr\u00e9t, de re\u00e1lis c\u00e9lokat t\u0171zz ki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberek gyakran <strong>vallanak kudarcot<\/strong>, amikor fogyni szeretn\u00e9nek vagy a sportteljes\u00edtm\u00e9ny\u00fcket n\u00f6velni, mert t\u00fals\u00e1gosan <strong>irre\u00e1lis c\u00e9lokat t\u0171znek ki<\/strong>. K\u00fcl\u00f6nbs\u00e9g azt mondani, hogy <strong>k\u00e9t h\u00f3nap alatt fogyok 2 kil\u00f3t<\/strong>, vagy&nbsp;<strong>20 kil\u00f3t szeretn\u00e9k fogyni egy h\u00f3nap alatt<\/strong>. Szint\u00e9n k\u00fcl\u00f6nbs\u00e9g \u00fagy d\u00f6nteni, hogy <strong>heti 3-szor fogok 30 percet edzeni<\/strong>, mint <strong>heti 6-szor 120 percet<\/strong>. Amikor ezek az irre\u00e1lis c\u00e9lok nem val\u00f3sulnak meg, elkezdesz <strong>motiv\u00e1ci\u00f3t vesz\u00edteni<\/strong>, ugyanis a <strong>sikertelens\u00e9g \u00e9rz\u00e9se negat\u00edvan befoly\u00e1solja<\/strong> azt. Ez\u00e9rt \u00fagy \u00e1ll\u00edts fel magadnak c\u00e9lokat, hogy azok <strong>fizikailag \u00e9s ment\u00e1lisan is el\u00e9rhet\u0151ek legyenek<\/strong> sz\u00e1modra. Pr\u00f3b\u00e1lj <strong>r\u00f6vid t\u00e1vra tervezni<\/strong>, f\u0151leg az edz\u00e9ssel kapcsolatban. Nem csak jobb&nbsp;<strong>\u00e1ttekint\u00e9sed lesz a teljes\u00edtm\u00e9nyedr\u0151l<\/strong>, de nagyban fog motiv\u00e1lni is. Kezdd el fokozatosan, otthoni edz\u00e9ssel \u00e9s majd <strong>fokozatosan emeld az ig\u00e9nyeid<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1124x749.jpg\" alt=\"K\u00e9sz\u00edts edz\u00e9stervet\" class=\"wp-image-218581\" width=\"843\" height=\"562\" title=\"K\u00e9sz\u00edts edz\u00e9stervet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Keszits_edzestervet\"><\/span>2. K\u00e9sz\u00edts edz\u00e9stervet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1r otthon, ak\u00e1r edz\u0151teremben, de <strong>edz\u00e9sterv n\u00e9lk\u00fcl<\/strong> sokkal nehezebben fogod el\u00e9rni a c\u00e9lodat. Ha&nbsp;<strong>szeretn\u00e9l fogyni vagy izomt\u00f6meget illetve er\u0151t n\u00f6velni<\/strong>, aj\u00e1nlott egy <strong>edz\u00e9stervezetet \u00e9s heti edz\u00e9sv\u00e1zlatot <\/strong>k\u00e9sz\u00edteni. Ennek k\u00f6sz\u00f6nhet\u0151en feket\u00e9n-feh\u00e9ren fogod l\u00e1tni, mi v\u00e1r r\u00e1d, el\u0151re fel tudsz r\u00e1 k\u00e9sz\u00fclni, \u00e9s ha a napt\u00e1radban l\u00e1tni fogod, hogy szerda est\u00e9re edz\u00e9s van betervezve, a motiv\u00e1ci\u00f3d sokkal er\u0151sebb lesz. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A legjobb edz\u00e9sterv elk\u00e9sz\u00edt\u00e9s\u00e9hez az <strong>al\u00e1bbi 7 l\u00e9p\u00e9st aj\u00e1nlott betartani<\/strong>:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>m\u00e9rhet\u0151 c\u00e9lt hat\u00e1rozz meg<\/li><li>v\u00e1laszd ki az edz\u00e9s fel\u00e9p\u00edt\u00e9s\u00e9t<\/li><li>v\u00e1laszd ki a megfelel\u0151 gyakorlatokat \u00e9s rendszerezd \u0151ket<\/li><li>hat\u00e1rozd meg az ism\u00e9tl\u00e9sek \u00e9s szettek sz\u00e1m\u00e1t<\/li><li>alak\u00edts ki kombin\u00e1lt gyakorlatokat<\/li><li>ezek a pontok alapj\u00e1n k\u00e9sz\u00edtsd el az edz\u00e9stervet<\/li><li>tervezd meg az edz\u00e9sek feloszt\u00e1s\u00e1t \u00e9s gyakoris\u00e1g\u00e1t<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket, ahol m\u00e9g t\u00f6bb inform\u00e1ci\u00f3t kaphatsz ezekr\u0151l a l\u00e9p\u00e9sekr\u0151l, a <strong>megfelel\u0151 edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1r\u00f3l &#8211;<\/strong>&nbsp;&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #0000ff;\">Hogyan \u00e1ll\u00edts \u00f6ssze min\u0151s\u00e9gi edz\u00e9stervet &#8211; tippek, gyakorlatok, \u00e9s a leggyakoribb hib\u00e1k.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29117,36025,36229,36298,36304,36310\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Alakits_ki_sajat_otthoni_edzotermet\"><\/span>3. Alak\u00edts ki saj\u00e1t otthoni edz\u0151termet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem mindenkinek van lehet\u0151s\u00e9ge <strong>eljutni edz\u0151terembe<\/strong>&nbsp;\u00e9s van, aki egyszer\u0171en nem szereti, ha edz\u00e9s k\u00f6zben n\u00e9zik. Ebben az esetben az <strong>otthoni edz\u00e9s<\/strong> ide\u00e1lis v\u00e1laszt\u00e1s lehet. Ahhoz, hogy <strong>megtal\u00e1ld magadban a motiv\u00e1ci\u00f3t<\/strong>, a k\u00f6rnyezeted is hozz\u00e1 kell igaz\u00edtani. Kutat\u00e1sok is mutatj\u00e1k, hogy ha legal\u00e1bb az <strong>alapvet\u0151 <a href=\"https:\/\/gymbeam.hu\/otthoni-edzes\" target=\"_blank\" rel=\"noopener noreferrer\">fitness kieg\u00e9sz\u00edt\u0151kkel vagy eszk\u00f6z\u00f6kkel<\/a><\/strong> szereled fel az otthonod, megsokszoroz\u00f3dik a motiv\u00e1ci\u00f3 az otthoni edz\u00e9s ir\u00e1nt. A felszerel\u00e9snek tartalmaznia kell:&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hu\/joga-pilatesz\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">j\u00f3gasz\u0151nyeg<\/span><\/a> &#8211; ennek k\u00f6sz\u00f6nhet\u0151en sokkal k\u00e9nyelmesebb lesz az edz\u00e9s, r\u00e1ad\u00e1sul seg\u00edt megel\u0151zni a kellemetlen z\u00faz\u00f3d\u00e1sokat \u00e9s s\u00e9r\u00fcl\u00e9seket<\/li><li><a href=\"https:\/\/gymbeam.hu\/ab-wheel-erosito-kerek-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">hasker\u00e9k<\/span><\/a> &#8211; edz\u00e9s k\u00f6zben a h\u00e1tt\u00f3l a v\u00e1dliig minden izomcsoportot k\u00e9pes bevonni. Leggyakrabban a hasizom er\u0151s\u00edt\u00e9s\u00e9re haszn\u00e1lj\u00e1k<\/li><li><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">fitlabda<\/span><\/a> &#8211; az eg\u00e9sz test er\u0151s\u00edt\u00e9s\u00e9re, a stabilit\u00e1s, egyens\u00faly \u00e9s a helyes tart\u00e1s jav\u00edt\u00e1s\u00e1ra is haszn\u00e1lhat\u00f3<\/li><li><a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">gumiszalagok \u00e9s expanderek<\/span><\/a> &#8211; a mell-, \u00fcl\u0151- \u00e9s hasizmok, de ak\u00e1r a l\u00e1b \u00e9s h\u00e1tizmok er\u0151s\u00edt\u00e9s\u00e9re is szolg\u00e1lhat. Teh\u00e1t az eg\u00e9sz tested megedzheted!<\/li><li><a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">ugr\u00e1l\u00f3k\u00f6t\u00e9l<\/span><\/a> &#8211; az ugr\u00e1l\u00f3k\u00f6telez\u00e9s&nbsp;pozit\u00edv hat\u00e1ssal van a sz\u00edv- \u00e9s \u00e9rrendszerre, illetve jav\u00edtja az \u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s er\u0151s\u00edti az izomzatot<\/li><li><a href=\"https:\/\/gymbeam.hu\/masszazshenger\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">habhenger<\/span><\/a> &#8211; a haszn\u00e1lt izmok massz\u00edroz\u00e1sa mellett haszn\u00e1lhatjuk az \u00fcl\u0151-, vagy h\u00e1tizmok edz\u00e9s\u00e9re, vagy ak\u00e1r plank \u00e9s guggol\u00e1s r\u00e9szek\u00e9nt<\/li><li>s\u00falyz\u00f3k, egykezesek &#8211; sokf\u00e9le gyakorlathoz haszn\u00e1lhat\u00f3, f\u0151k\u00e9nt a bicepsz, tricepsz, v\u00e1llizmok vagy h\u00e1tizmok er\u0151s\u00edt\u00e9s\u00e9hez. Ha esetleg nincs bel\u0151l\u00fck otthon, nyugodtan felcser\u00e9lheted vizes palackra<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1124x749.jpg\" alt=\"Seg\u00e9deszk\u00f6z\u00f6k otthoni edz\u00e9shez\" class=\"wp-image-218595\" width=\"843\" height=\"562\" title=\"Seg\u00e9deszk\u00f6z\u00f6k otthoni edz\u00e9shez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Maganszfera_es_nyugalom_kialakitasa\"><\/span>4. Mag\u00e1nszf\u00e9ra \u00e9s nyugalom kialak\u00edt\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy a <strong>munk\u00e1hoz, \u00fagy az edz\u00e9shez<\/strong> is hasonl\u00f3an sz\u00fcks\u00e9ged van a <strong>nyugodt k\u00f6rnyezetre<\/strong>. Ez az id\u0151 csak r\u00f3lad sz\u00f3l, amihez a fizikai \u00e9s ment\u00e1lis \u00e1llapotodnak is igazodnia kell. Teh\u00e1t ilyenkor <strong>a gyerekek ne futkossanak k\u00f6r\u00fcl\u00f6tted<\/strong>, a p\u00e1rod <strong>ne zavarjon felesleges k\u00e9rd\u00e9sekkel<\/strong>, a legjobb, ha a helys\u00e9gben csak egyed\u00fcl vagy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sokkal er\u0151sebb lesz a motiv\u00e1ci\u00f3d \u00e9s <strong>jobb lesz a teljes\u00edtm\u00e9nyed<\/strong>, ha siker\u00fclt bebiztos\u00edtanod a nyugodt k\u00f6rnyezetet, hisz ilyenkor csak az <strong>edz\u00e9sre \u00f6sszpontos\u00edtasz<\/strong>, <strong>nem pedig a zavar\u00f3 t\u00e9nyez\u0151kre<\/strong>. Legjobb lenne, ha a mobiltelefont is f\u00e9lre tenn\u00e9d. \u00dcgyelj arra, hogy senki ne zavarjon meg \u00e9s ne kelljen gyakorlat k\u00f6zben a telefonhoz futkosni. Az is el\u0151fordulhat, hogy egy olyan k\u00fcl\u00f6nleges \u00fczenet \u00e9rkezik, hogy<strong> vissza sem t\u00e9rsz az edz\u00e9shez<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><strong>[<\/strong>3] [4]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1124x749.jpg\" alt=\"Edz\u00e9s k\u00f6zben szabadulj meg a zavar\u00f3 t\u00e9nyez\u0151kt\u0151l\" class=\"wp-image-218609\" width=\"843\" height=\"562\" title=\"Edz\u00e9s k\u00f6zben szabadulj meg a zavar\u00f3 t\u00e9nyez\u0151kt\u0151l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vegyel_fel_edzoruhat\"><\/span>5. Vegy\u00e9l fel edz\u0151ruh\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sportruh\u00e1zat<strong> t\u00f6bb funkci\u00f3t is bet\u00f6lt<\/strong> az edz\u00e9s alatt. Amellett, hogy <strong>st\u00edlusosan fogsz kin\u00e9zni,<\/strong> seg\u00edthet:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>megel\u0151zni a s\u00e9r\u00fcl\u00e9seket<\/strong>&nbsp;&#8211; sok s\u00e9r\u00fcl\u00e9st a nem megfelel\u0151 sport\u00f6lt\u00f6zet vagy felszerel\u00e9s okoz. F\u00fcggetlen\u00fcl att\u00f3l, hogy edz\u0151teremben, otthon vagy a szabadban edzel, az \u00f6lt\u00f6zetet ahhoz kell szabni. V\u00e9deni kell magad ak\u00e1r a t\u00falmeleged\u00e9s, ak\u00e1r a hipotermia \u00e1ltal okozott sokkt\u00f3l. Ugyan\u00edgy az otthoni edz\u00e9sn\u00e9l massz\u00edv cip\u0151vel v\u00e9dd a l\u00e1bad, nem szabad mez\u00edtl\u00e1b edzeni.<\/li><li><strong>n\u00f6velni az \u00f6nbizalmat<\/strong> &#8211; k\u00fcl\u00f6nbs\u00e9get tesz, ha az edz\u00e9shez felkapsz egy kiny\u00falt p\u00f3l\u00f3t \u00e9s meleg\u00edt\u0151 nacit, vagy felveszel egy leggingset, sportnadr\u00e1got, p\u00f3l\u00f3t vagy egy\u00e9b fitness ruh\u00e1t. Pont a hozz\u00e1d ill\u0151 szab\u00e1ssal \u00e9s ehhez igaz\u00edtva l\u00e9g\u00e1tereszt\u0151, izomform\u00e1l\u00f3 anyaggal. Ett\u0151l r\u00e1ad\u00e1sul \u00fagy fogod magad \u00e9rezni, mint egy edz\u0151teremben, ami m\u00e9gink\u00e1bb motiv\u00e1lni fog az edz\u00e9sben. Egysz\u00f3val, ha a l\u00e1tod a t\u00fck\u00f6rben, hogy milyen j\u00f3l n\u00e9zel ki a szettedben, t\u00f6bb kedved lesz az edz\u00e9shez.&nbsp;<span style=\"color: #ff6600;\"> [3] [4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1124x751.jpg\" alt=\"A sportruh\u00e1zat cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t\" class=\"wp-image-218623\" width=\"843\" height=\"563\" title=\"A sportruh\u00e1zat cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min.jpg 1616w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Mutasd_meg_magad_a_szocialis_halon\"><\/span>6. Mutasd meg magad a szoci\u00e1lis h\u00e1l\u00f3n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A szoci\u00e1lis h\u00e1l\u00f3nak k\u00e9ts\u00e9g k\u00edv\u00fcl <strong>sz\u00e1mos negat\u00edv hat\u00e1sa van<\/strong> r\u00e1nk, viszont m\u00e1sr\u00e9szt nagyon j\u00f3l haszn\u00e1lhat\u00f3 <strong>\u00f6szt\u00f6nz\u00e9s c\u00e9lj\u00e1b\u00f3l<\/strong> az edz\u00e9shez, ami mindenk\u00e9pp hasznos lehet. Sz\u00e1mos tanulm\u00e1ny kimutatta, hogy a <strong>szoci\u00e1lis m\u00e9dia jelent\u0151sen n\u00f6veli az \u00f6nbizalmat<\/strong>&nbsp;<strong>\u00e9s a motiv\u00e1ci\u00f3t az edz\u00e9shez.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>l\u00e9g megmutatni az <strong>edz\u00e9sr\u0151l vagy ink\u00e1bb az ut\u00e1nr\u00f3l k\u00e9sz\u00fclt k\u00e9pet valamelyik h\u00e1l\u00f3n<\/strong> az ismer\u0151s\u00f6knek vagy idegeneknek. Az emberek rakci\u00f3i \u00e1ltal\u00e1ban nagyon biztat\u00f3ak, ha l\u00e1tj\u00e1k, hogy&nbsp;<strong>le akarsz fogyni vagy izomt\u00f6meget szeretn\u00e9l felszedni<\/strong>. K\u00fcl\u00f6nb\u00f6z\u0151 <strong>fitnesszel kapcsolatos k\u00f6z\u00f6ss\u00e9gekhez<\/strong> is tudsz csatlakozni, melyek els\u0151sorban az \u00f6nbizalom \u00e9s edz\u00e9shez val\u00f3 motiv\u00e1ci\u00f3 n\u00f6vel\u00e9sre szolg\u00e1lnak. Figyelemmel tudod k\u00eds\u00e9rni m\u00e1sok fejl\u0151d\u00e9s\u00e9t, ami szint\u00e9n <strong>\u00f6szt\u00f6nz\u0151leg fog r\u00e1d hatni<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[3] [4] [5]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1124x751.jpg\" alt=\"A szoci\u00e1lis h\u00e1l\u00f3zatok motiv\u00e1lhatnak az edz\u00e9sre\" class=\"wp-image-218637\" width=\"843\" height=\"563\" title=\"A szoci\u00e1lis h\u00e1l\u00f3zatok motiv\u00e1lhatnak az edz\u00e9sre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min.jpg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Hallgass_megfelelo_zenet\"><\/span>7. Hallgass megfelel\u0151 zen\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"530\" height=\"918\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-11.png\" alt=\"\" class=\"wp-image-218652\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-11.png 530w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-11-231x400.png 231w\" sizes=\"auto, (max-width: 530px) 100vw, 530px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az edz\u00e9s k\u00f6zbeni zenehallgat\u00e1s <strong>n\u00f6velheti az edz\u00e9s min\u0151s\u00e9g\u00e9t, jav\u00edthatja a hangulatot \u00e9s jobb teljes\u00edtm\u00e9nyre \u00f6szt\u00f6n\u00f6zhet<\/strong>. Az els\u0151sorban edz\u00e9shez v\u00e1lasztott zene <strong>er\u0151s \u00e9s egyenletes ritmussal<\/strong> rendelkezzen, hogy a mozg\u00e1ssal tudd k\u00f6vetni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez \u00e1ltal\u00e1ban <strong>nyugodtan r\u00e9szeket<\/strong> is tartalmaz, ami a gyakorlatok k\u00f6z\u00f6tti pihen\u0151id\u0151re szolg\u00e1l. R\u00e1ad\u00e1sul ha a zene <strong>f\u00fclbem\u00e1sz\u00f3 \u00e9s motiv\u00e1l\u00f3 sz\u00f6veggel<\/strong> is rendelkezik, az nagyban n\u00f6velheti a teljes\u00edtm\u00e9ny ir\u00e1nti v\u00e1gyat.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanulm\u00e1nyok bizony\u00edtj\u00e1k, hogy a <strong>gyorsabb temp\u00f3j\u00fa zen\u00e9k&nbsp;jav\u00edtj\u00e1k&nbsp;a sportteljes\u00edtm\u00e9nyt<\/strong>, ha a szem\u00e9ly <strong>kezd\u0151 vagy halad\u00f3 testmozg\u00e1st<\/strong> folytat. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zene ak\u00e1r <strong>boldogs\u00e1g\u00e9rzethez is vezethet, k\u00e9pes megv\u00e1ltoztatni a gondolkod\u00e1si folyamatokat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a pszichol\u00f3giai hat\u00e1s a <strong>hormonszint v\u00e1ltoz\u00e1saiban nyilv\u00e1nul meg<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e9ld\u00e1ul egy nemr\u00e9giben k\u00e9sz\u00fclt tanulm\u00e1ny kimutatta, hogy azok a r\u00e9sztvev\u0151k, akik testmozg\u00e1s k\u00f6zben sz\u00e1mukra&nbsp;<strong>kellemes vagy kedvenc zen\u00e9t<\/strong> hallgattak,&nbsp;<strong>magasabb szerotonin<\/strong> szinttel rendelkeztek, ami az \u00fan. <strong>\u201eboldogs\u00e1ghormon\u201d.<\/strong> <strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[6] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azt jelenti, hogy a megfelel\u0151 zene kiv\u00e1laszt\u00e1sa edz\u00e9s k\u00f6zben <strong>nem csak jobb teljes\u00edtm\u00e9nyhez vezethet, hanem boldogs\u00e1g\u00e9rzettel is t\u00f6lt el.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6] [7] [8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_A_gyorsabb_tempoju_zene_javitja_a_sportteljesitmenyt\"><\/span>8. A gyorsabb temp\u00f3j\u00fa zene jav\u00edtja a sportteljes\u00edtm\u00e9nyt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A f\u00e9nyk\u00e9pezked\u00e9s \u00e9s az, hogy megosztod a szoci\u00e1lis h\u00e1l\u00f3n ak\u00e9pet, m\u00e9g nem el\u00e9g ahhoz, hogy teljesen motiv\u00e1lt maradj. Az edz\u00e9sek sor\u00e1n <strong>napl\u00f3t kell vezetned a fejl\u0151d\u00e9sedr\u0151l<\/strong>. F\u0151k\u00e9nt otthon, egyed\u00fcl, <strong>tapasztalt edz\u0151 jelenl\u00e9te n\u00e9lk\u00fcl<\/strong>. Annak \u00e9rdek\u00e9ben, hogy mesmerd,&nbsp;<strong>mely gyakorlatok ide\u00e1lisak sz\u00e1modra, melyik napon teljes\u00edtett\u00e9l jobban \u00e9s h\u00e1ny kilogrammot siker\u00fclt fogynod<\/strong>, minden egyes edz\u00e9st pontosan fel kell jegyezni.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Az al\u00e1bbi t\u00e9nyez\u0151kre kell figyelni:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>edz\u00e9s ut\u00e1ni s\u00faly<\/li><li>napi \u00e9tkez\u00e9s<\/li><li>k\u00fcl\u00f6nb\u00f6z\u0151 testr\u00e9szek m\u00e9r\u00e9se &#8211; bicepsz, mellkas, has, cs\u00edp\u0151, combok, stb. ker\u00fclete<\/li><li>edz\u00e9s el\u0151ttii k\u00f6z\u00e9rzet<\/li><li>edz\u00e9s ut\u00e1ni k\u00f6z\u00e9rzet<\/li><li>edz\u00e9sterv<\/li><li>el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1ma<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen <strong>\u00e9rt\u00e9kek k\u00f6vet\u00e9s\u00e9vel<\/strong> lehet folyamatosan id\u0151r\u0151l id\u0151re <strong>meghat\u00e1rozni a fejl\u0151d\u00e9st<\/strong>, hib\u00e1kat, amiket elk\u00f6vetsz, vagy ellenkez\u0151leg, r\u00e1vil\u00e1g\u00edt az <strong>er\u0151ss\u00e9geidre<\/strong>. Ha \u00e9rz\u00e9keled a fejl\u0151d\u00e9st, az <strong>edz\u00e9s ir\u00e1nti v\u00e1gyad garant\u00e1ltan n\u00f6vekedni fog<\/strong>. M\u00e1r ak\u00e1r <strong>el\u0151re elk\u00e9sz\u00edtett fitnessz napt\u00e1rakat<\/strong> is le lehet t\u00f6lteni, amik nagy r\u00e9sze tartalmaz <strong>tan\u00e1csokat, eg\u00e9szs\u00e9ges recepteket, illetve motiv\u00e1ci\u00f3s id\u00e9zeteket<\/strong>.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1124x751.jpg\" alt=\"Pr\u00f3b\u00e1ld ki az online vagy livestream edz\u00e9seket\" class=\"wp-image-218671\" width=\"843\" height=\"563\" title=\"Pr\u00f3b\u00e1ld ki az online vagy livestream edz\u00e9seket\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Probald_ki_az_online_edzest\"><\/span>9. Pr\u00f3b\u00e1ld ki az online edz\u00e9st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyre <strong>n\u00e9pszer\u0171bb\u00e9 v\u00e1lnak<\/strong> az online edz\u00e9sek, s\u0151t, a <strong>fitnesszipar egyik leggyorsabban n\u00f6vekv\u0151 szegmense<\/strong> lett. Nem csak az <strong>applik\u00e1ci\u00f3k<\/strong> k\u00edn\u00e1lnak lehet\u0151s\u00e9get az online edz\u00e9sterv kiv\u00e1laszt\u00e1sra, de egyre n\u00e9pszer\u0171bb a <strong>j\u00f3 h\u00edr\u0171 fitnesz edz\u0151k \u00e1ltal vezetett online edz\u00e9s<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Illetve egy m\u00e1sik form\u00e1ja, ami f\u0151k\u00e9nt a karant\u00e9n id\u0151szaka alatt terjedt el, az \u00e9lsportol\u00f3k vagy edz\u0151k <strong>el\u0151 k\u00f6zvet\u00edt\u00e9s\u0171 edz\u00e9sei<\/strong>. Az online edz\u00e9sek el\u0151nye az <strong>el\u00e9rhet\u0151 \u00e1r \u00e9s a rugalmass\u00e1g<\/strong>, ugyanis ak\u00e1rhol is szeretn\u00e9l edzeni, elegend\u0151 hozz\u00e1 az <strong>internetcsatlakoz\u00e1s<\/strong>. Ezen k\u00edv\u00fcl a legt\u00f6bb \u00e9l\u0151 k\u00f6zvet\u00edt\u00e9st egyes <strong>streaming c\u00e9gek vagy az edz\u0151k oldal\u00e1n t\u00e1rolj\u00e1k<\/strong>, \u00edgy k\u00e9s\u0151bb is megtekinthet\u0151ek maradnak. Egy igaz\u00e1n sz\u00e9lesk\u00f6r\u0171 edz\u00e9sk\u00edn\u00e1latb\u00f3l v\u00e1laszthatsz az online j\u00f3g\u00e1t\u00f3l kezdve a zumb\u00e1n kereszt\u00fcl a HIIT edz\u00e9sig. \u00c1ltal\u00e1ban ezeknek az edz\u00e9seknek az \u00e1ra alacsonyabb, mint a szem\u00e9lyi edz\u00e9s\u00e9 a teremben. Ennek oka az <strong>alacsonyabb alap k\u00f6lts\u00e9g<\/strong> \u00e9s a sz\u00e9lesebb k\u00f6z\u00f6ns\u00e9g.<span style=\"color: #ff6600;\">&nbsp;[9]&nbsp;<\/span>\r\nV\u00e9gezet\u00fcl a <a href=\"https:\/\/www.youtube.com\/channel\/UCPSy0DOJ7F58J3DunI1HGsQ\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #0000ff;\">Youtube csatorn\u00e1nkon<\/span><\/a> ingyen online edz\u00e9seket is tal\u00e1lhatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az a t\u00e9ny, hogy nem vagy egyed\u00fcl az online edz\u00e9s alatt, egy fontos t\u00e9nyez\u0151 \u00e9s \u00f3ri\u00e1si motiv\u00e1ci\u00f3 is egyben. Az edz\u0151 folyamatos kapcsolatban van veled, v\u00e1laszol a k\u00e9rd\u00e9seidre \u00e9s l\u00e1tod azt is, h\u00e1ny ember k\u00f6veti \u00e9ppen. Nem fogj\u00e1tok azt \u00e9rezni, hogy egyed\u00fcl szenvedtek \u00e9s ha az x sz\u00e1m\u00fa ember is megcsin\u00e1lja, akkor neked sem lehet kifog\u00e1sod. Te is az online edz\u00e9sen gondolkozol? Akkor olvasd el az err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/honnan-tudod-hogy-rossz-az-online-edzod\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\">Honnan tudod, hogy rossz az online edz\u0151d?<\/span><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Valtoztasd_meg_az_edzesed\"><\/span>10. V\u00e1ltoztasd meg az edz\u00e9sed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hasonl\u00f3an, mint amikor elkezdt\u00e9l <strong>szakedz\u0151vel edzeni<\/strong>, ugyan\u00fagy az otthoni edz\u00e9s sor\u00e1n <strong>sem szabad egy f\u00e9le mozg\u00e1sform\u00e1ra f\u00f3kusz\u00e1lni<\/strong>. El\u0151fordulhat, hogy t\u00fal <strong>gyorsan elf\u00e1radsz<\/strong> \u00e9s kimer\u00fcl a sport ir\u00e1nti motiv\u00e1ci\u00f3d is. Legjobb m\u00f3dja az edz\u00e9sed felturb\u00f3z\u00e1s\u00e1nak \u00e9s annak, hogy <strong>megszeresd az edz\u00e9st, ha folyamaton v\u00e1ltoztatod az edz\u00e9sterved.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legjobb, ha a <strong>s\u00falyz\u00f3s edz\u00e9st kombin\u00e1lod a kardi\u00f3val \u00e9s pihen\u0151napokkal<\/strong>. El\u0151re meg kell tervezned, melyik napon lesz az er\u0151edz\u00e9s, azaz a s\u00falyz\u00f3s vagy saj\u00e1t tests\u00falyos gyakorlatok, mint p\u00e9ld\u00e1ul a guggol\u00e1s, fel\u00fcl\u00e9s, fekv\u0151t\u00e1masz. A k\u00f6vetkez\u0151 napot <strong>kardi\u00f3 edz\u00e9sre<\/strong>&nbsp;kellene sz\u00e1nni, amib\u0151l nagyon <strong>gazdag a v\u00e1laszt\u00e9k.<\/strong>&nbsp;Kipr\u00f3b\u00e1lhatod a HIIT edz\u00e9st, szobaker\u00e9kp\u00e1roz\u00e1st, pil\u00e1teszt, zumb\u00e1t vagy m\u00e1s <a href=\"https:\/\/gymbeam.hu\/blog\/kreativ-edzes-tanc-ihlette-sajat-testsulyos-gyakorlatok\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\">t\u00e1ncos edz\u00e9st<\/span><\/span><\/a>. A pihen\u0151napokon az <strong>izmok megfelel\u0151 ny\u00fajt\u00e1s\u00e1ra kell \u00f6sszpontos\u00edtani<\/strong>, illetve <strong>megnyugtatni a testet-lelket egyar\u00e1nt<\/strong> <strong>j\u00f3ga vagy medit\u00e1ci\u00f3s gyakorlatok seg\u00edts\u00e9g\u00e9vel<\/strong>. \u00dagy, ahogy a soksz\u00edn\u0171 \u00e9tkez\u00e9s megnyugtatja az \u00edzlel\u0151bimb\u00f3kat, \u00fagy a <strong>testmozg\u00e1s is kiel\u00e9g\u00edti a testet \u00e9s lelket egyar\u00e1nt<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1124x750.jpg\" alt=\"Az edz\u00e9s el\u0151nyei, amik hajt\u00f3er\u0151k\u00e9nt szolg\u00e1lnak a motiv\u00e1ci\u00f3hoz\" class=\"wp-image-218685\" width=\"843\" height=\"563\" title=\"Az edz\u00e9s el\u0151nyei, amik hajt\u00f3er\u0151k\u00e9nt szolg\u00e1lnak a motiv\u00e1ci\u00f3hoz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_A_rendszeres_testmozgas_elonyei\"><\/span>11. A rendszeres testmozg\u00e1s el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e9g\u00fcl elk\u00e9sz\u00edtett\u00fcnk nektek egy <strong>\u00f6sszegz\u00e9st a rendszeres tesmozg\u00e1s legfontosabb el\u0151nyeir\u0151l<\/strong>, amik a <strong>legink\u00e1bb n\u00f6velik a motiv\u00e1ci\u00f3tokat<\/strong>.&nbsp; <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Teh\u00e1t a rendszeres testmozg\u00e1s:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>cs\u00f6kkenti a kr\u00f3nikus betegs\u00e9gek kock\u00e1zat\u00e1t, mint a cukorbetegs\u00e9g, magas v\u00e9rnyom\u00e1s,<\/li><li>jav\u00edtja a hangulatot \u00e9s ment\u00e1lis eg\u00e9szs\u00e9get,<\/li><li>jobb alv\u00e1st \u00e9s kevesebb energiaingadoz\u00e1st biztos\u00edt a nap folyam\u00e1n,<\/li><li>jav\u00edtja a szexu\u00e1lis \u00e9letet,<\/li><li>jav\u00edtja az agyi m\u0171k\u00f6d\u00e9st,<\/li><li>jav\u00edtja az \u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s seg\u00edti a fogy\u00e1st,<\/li><li>lass\u00edtja az \u00f6reged\u00e9st,<\/li><li>er\u0151s\u00edti \u00e9s form\u00e1lja a testet,<\/li><li>emeli az \u00f6nbizalmat,<\/li><li>seg\u00edt meg\u0151rizni a test \u00e9s l\u00e9lek eg\u00e9szs\u00e9g\u00e9t<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00f3val, neked is szokott lenni <strong>motiv\u00e1ci\u00f3s prob\u00e9m\u00e1d az otthoni edz\u00e9ssel kapcsolatban<\/strong>?&nbsp; Seg\u00edtettek a <strong>tan\u00e1csaink, hogy megv\u00e1ltozzon az edz\u00e9s ir\u00e1nti v\u00e1gyad<\/strong>? Tudasd vel\u00fcnk kommentben. Ne habozz <strong>megosztani<\/strong>, ha tetszett a cikk\u00fcnk.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>N\u00e9zz\u00e9tek meg a 11 tipp\u00fcnket, hogyan motiv\u00e1lhatj\u00e1tok magatokat az otthoni edz\u00e9sre. Ismerj\u00e9tek meg, hogyan seg\u00edtheti a megfelel\u0151 zene a teljes\u00edtm\u00e9nyt \u00e9s hogyan seg\u00edthetnek a szoci\u00e1lis h\u00e1l\u00f3zatok az \u00f6nbizalommal.<\/p>\n","protected":false},"author":22,"featured_media":98658,"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":[94],"tags":[6456,7482,6888,6492],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227199","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-motivacio","11":"tag-otthoni-edzes","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 tipp, hogyan motiv\u00e1ljuk magunkat az otthoni edz\u00e9sre - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"N\u00e9zz\u00e9tek meg a 11 tipp\u00fcnket, hogyan motiv\u00e1lhatj\u00e1tok magatokat az otthoni edz\u00e9sre. 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