{"id":229835,"date":"2020-05-16T16:41:00","date_gmt":"2020-05-16T14:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229835"},"modified":"2022-01-18T18:25:21","modified_gmt":"2022-01-18T17:25:21","slug":"outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/","title":{"rendered":"Outdoor edz\u00e9s &#8211; mi\u00e9rt \u00e9s hogyan kezdj\u00fcnk el a friss leveg\u0151n edzeni"},"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\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/#Miert_eddzunk_a_szabadban\" title=\"Mi\u00e9rt eddz\u00fcnk a szabadban?\">Mi\u00e9rt eddz\u00fcnk a szabadban?<\/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\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/#Hogyan_eddzunk_a_szabadban\" title=\"Hogyan eddz\u00fcnk a szabadban?&nbsp;\">Hogyan eddz\u00fcnk a szabadban?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/#Park_%E2%80%93_idealis_esetben_szabadteri_edzopark\" title=\"Park &#8211; ide\u00e1lis esetben szabadt\u00e9ri edz\u0151park&nbsp;\">Park &#8211; ide\u00e1lis esetben szabadt\u00e9ri edz\u0151park&nbsp;<\/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\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/#Hogyan_keszulj_fel_a_szabadteri_edzesre\" title=\"Hogyan k\u00e9sz\u00fclj fel a szabadt\u00e9ri edz\u00e9sre?\">Hogyan k\u00e9sz\u00fclj fel a szabadt\u00e9ri edz\u00e9sre?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A <strong>friss leveg\u0151t&nbsp;<\/strong>r\u00e9szes\u00edted el\u0151nyben az&nbsp;<strong>edz\u0151teremmel&nbsp;<\/strong>szemben, de azon agg\u00f3dsz, hogy a szabadt\u00e9ri edz\u00e9s&nbsp;nem lenne olyan hat\u00e9kony? Akkor ez a cikk pont neked lett meg\u00edrva. Lehet, hogy azok k\u00f6z\u00e9 tartozol, akik sz\u00edvesen venn\u00e9k a v\u00e1ltoz\u00e1st, de nem tudj\u00e1k, hogyan v\u00e1gjanak bele. Ismerd meg, hogy milyen <strong>el\u0151ny\u00f6kkel&nbsp;<\/strong>j\u00e1r&nbsp;<strong>\u00e9s mi a legjobb m\u00f3dja&nbsp;<\/strong>a szabadt\u00e9ri edz\u00e9snek, valamint n\u00e9zd meg az&nbsp;<strong>\u00fatmutat\u00f3nkat&nbsp;<\/strong><strong>az<\/strong> \u201coutdoor\u201d <strong>edz\u00e9stervhez.<\/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=\"Miert_eddzunk_a_szabadban\"><\/span>Mi\u00e9rt eddz\u00fcnk a szabadban?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9let\u00fcnk&nbsp;<strong>nagy r\u00e9sz\u00e9t,<\/strong>&nbsp;f\u0151leg a t\u00e9li h\u00f3napokban,<strong> bent t\u00f6ltj\u00fck<\/strong>.<strong>&nbsp;<\/strong>Pr\u00f3b\u00e1ld megsaccolni, hogy h\u00e1ny \u00f3r\u00e1t t\u00f6ltesz naponta a friss leveg\u0151n egy munkanapon. Ha arra jutott\u00e1l, hogy &#8220;keveset&#8221;, akkor gondolkodj el rajta, hogy&nbsp;<strong>az edz\u0151teremben v\u00e9gzett edz\u00e9st szabadt\u00e9rire&nbsp;<\/strong>cser\u00e9ld a naps\u00fct\u00f6tte napokon. Ha nem vagy benne biztos, hogy j\u00f3 \u00f6tlet, akkor itt van&nbsp;<strong>n\u00e9h\u00e1ny ok<\/strong>, amelyek biztosan&nbsp;<strong>meggy\u0151znek&nbsp;<\/strong>r\u00f3la<strong>.<\/strong><\/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\">Jav\u00edt a hangulatodon<\/h3>\n\n\n\n<p>A kint t\u00f6lt\u00f6tt id\u0151 m\u00e1r mag\u00e1ban <strong>pozit\u00edv hat\u00e1ssal van a hangulatra.&nbsp;<\/strong>A mozg\u00e1s a friss leveg\u0151n r\u00e1ad\u00e1sul <strong>jav\u00edt a hangulaton, cs\u00f6kkenti a depresszi\u00f3t \u00e9s a haragot. <\/strong>Brit tud\u00f3sok szerint m\u00e1r&nbsp;<strong>5 perc edz\u00e9s&nbsp;<\/strong>a term\u00e9szetben pozit\u00edvan hat az ember hangulat\u00e1ra. Az lesz a legjobb, ha r\u00f6gt\u00f6n magadon is kipr\u00f3b\u00e1lod. Pr\u00f3b\u00e1lj meg munk\u00e1ba menet legal\u00e1bb 5 percet&nbsp;<strong>egy parkban vagy erd\u0151ben s\u00e9t\u00e1lva&nbsp;<\/strong>t\u00f6lteni, \u00e9s figyeld meg az \u00e9rzelmeidben bek\u00f6vetkezett v\u00e1ltoz\u00e1sokat. <span style=\"color: #ff6600;\">[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\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"A kinti edz\u00e9s jav\u00edtja a hangulatot\" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"A kinti edz\u00e9s jav\u00edtja a hangulatot\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">D-vitamint nyersz<\/h3>\n\n\n\n<p><strong>A D-vitamint <\/strong>a<strong>&nbsp;<\/strong>test <strong>a napsugarakb\u00f3l<\/strong>&nbsp;vagy&nbsp;<strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/vitamin-d3-5000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a>&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">form\u00e1j\u00e1ban <strong>nyeri<\/strong><\/span><\/span>. <strong>Hi\u00e1nya&nbsp;<\/strong>f\u0151leg akkor mutatkozik meg, ha&nbsp;<strong>kev\u00e9s a napos nap<\/strong>,&nbsp;<strong>a t\u00e9li id\u0151szakban&nbsp;<\/strong>\u00e9s a&nbsp;<strong>karant\u00e9n<\/strong>&nbsp;sor\u00e1n. Ha nem rajongasz a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9rt, akkor pr\u00f3b\u00e1lj meg t\u00f6bb id\u0151t t\u00f6lteni kint, p\u00e9ld\u00e1ul edz\u00e9ssel. Az NIH (National institute of Health) szerint ha legal\u00e1bb&nbsp;<strong>heti k\u00e9tszer<\/strong>&nbsp;<strong>5 &#8211; 30 percet&nbsp;<\/strong>t\u00f6ltesz a napon&nbsp;<strong>10:00 \u00e9s 15:00 \u00f3ra k\u00f6z\u00f6tt,<\/strong>&nbsp;akkor azzal biztos\u00edtod az&nbsp;<strong>elegend\u0151 D-vitamin-bevitelt.<\/strong><strong>&nbsp;<\/strong>A szabadt\u00e9ri edz\u00e9snek k\u00f6sz\u00f6nhet\u0151&nbsp;vitaminbevitel el\u00e9g \u00e9rv szerinted? Akkor pr\u00f3b\u00e1ld meg s\u00e9t\u00e1ra vagy <strong>szabadban val\u00f3 fut\u00e1sra cser\u00e9lni a fut\u00f3padot,&nbsp;<\/strong>ezzel pedig egy fontos vitaminra is szert teszel az eg\u00e9szs\u00e9ged\u00e9rt. <span style=\"color: #ff6600;\">[1] [2]<\/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\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"A kinti edz\u00e9s t\u00e1mogatja az \u00f6nbizalmat\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"A kinti edz\u00e9s t\u00e1mogatja az \u00f6nbizalmat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00d6nbizalmat ad<\/h3>\n\n\n\n<p>A szabadt\u00e9ri edz\u00e9s pozit\u00edvan hat az agyadra is. A friss leveg\u0151n v\u00e9gzett edz\u00e9s az \u00f6sszes <strong>emberi \u00e9rz\u00e9ket<\/strong>&nbsp;olyan m\u00f3don<strong>&nbsp;stimul\u00e1lja, <\/strong>amit <strong>egy helyis\u00e9gben v\u00e9gzett edz\u00e9s nem tud p\u00f3tolni. <\/strong>A&nbsp;szabadt\u00e9ri edz\u00e9s&nbsp;<strong>jav\u00edt az \u00f6nbizalmadon,&nbsp;<\/strong>r\u00e1ad\u00e1sul ha v\u00edz k\u00f6zel\u00e9ben vagy z\u00f6ld \u00f6vezetben tart\u00f3zkodsz, az m\u00e9g jobban n\u00f6veli ezt a hat\u00e1st. Emellett&nbsp;<strong>az alacsony \u00e9s k\u00f6zepes intenzit\u00e1s\u00fa&nbsp;<\/strong>tev\u00e9kenys\u00e9gek&nbsp;<strong>jobban&nbsp;<\/strong>t\u00e1mogatj\u00e1k az \u00f6nbizalmat, mint a <strong>nagyon intenz\u00edv edz\u00e9sek.<\/strong>&nbsp;Pr\u00f3b\u00e1ld ki a&nbsp;<strong>s\u00e9t\u00e1t, a bicikliz\u00e9st&nbsp;<\/strong>vagy p\u00e9ld\u00e1ul a kerti munk\u00e1t. Ezzel nemcsak a kondidon jav\u00edtasz, hanem az&nbsp;<strong>magadba vetett hiteden&nbsp;<\/strong>is.&nbsp;<span style=\"color: #ff6600;\">[3] [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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">T\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"T\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz\" class=\"wp-image-220165\" title=\"T\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\u0151teremben fut\u00e1s&nbsp;<strong>nem ugyanaz,&nbsp;<\/strong>mintha a&nbsp;<strong>parkban futn\u00e1l.&nbsp;<\/strong>A v\u00e1ltoz\u00e1st f\u0151leg az&nbsp;<strong>\u00edz\u00fcleteid \u00e9s a k\u00f6t\u0151sz\u00f6veteid&nbsp;<\/strong>fogj\u00e1k \u00e9rezni, amelyeket a&nbsp;<strong>fut\u00f3pad <\/strong>fel\u00fclete&nbsp;<strong>jobban leterhel.&nbsp;<\/strong>De a <strong>kal\u00f3ri\u00e1k \u00e9get\u00e9s\u00e9t&nbsp;<\/strong>is t\u00e1mogatod vele, mert a&nbsp;<strong>leveg\u0151 ellen\u00e1ll\u00e1sa<\/strong>&nbsp;<strong>10%-kal&nbsp;<\/strong>k\u00e9pes&nbsp;n\u00f6velni az el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1m\u00e1t. Az sem \u00e1rt, ha <strong>k\u00fcl\u00f6nf\u00e9le fel\u00fcleteken&nbsp;<\/strong>mozogsz. Egyszer\u0171bb lefutni&nbsp;5 km-t a fut\u00f3padon, mint a parkban vezet\u0151 \u00f6sv\u00e9nyen, amely lejthet, emelkedhet \u00e9s v\u00e1ltozik a fel\u00fclete. A szabadt\u00e9ri edz\u00e9s r\u00e1ad\u00e1sul a szabads\u00e1gr\u00f3l \u00e9s az \u00fatvonal saj\u00e1t m\u00e9rlegel\u00e9s\u00fcnk alapj\u00e1n val\u00f3 kiv\u00e1laszt\u00e1s\u00e1r\u00f3l sz\u00f3l. Van olyan hely a v\u00e1rosodban, amit m\u00e9g nem ismersz vagy m\u00e1r r\u00e9g\u00f3ta nem volt\u00e1l ott? V\u00e1gj bele \u00e9s \u00e9lvezd az edz\u00e9st, ami nem csak egy sz\u00e1m lesz egy g\u00e9p kijelz\u0151j\u00e9n. <span style=\"color: #ff6600;\">[1] [6]<\/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\">Ingyenes<\/h3>\n\n\n\n<p>Lehet, hogy neked fel se t\u0171nt, mennyit k\u00f6ltesz, ha van valamilyen \u201cspeci\u00e1lis\u201d k\u00e1rty\u00e1d az edz\u0151teremhez, amelynek d\u00edj\u00e1t a fizet\u00e9sedb\u0151l vonj\u00e1k le, esetleg rendszeres \u00e1tutal\u00e1si megb\u00edz\u00e1ssal szokt\u00e1l fizetni. F\u0151leg a csoportos edz\u00e9sek d\u00edja szokott magasabb lenni.&nbsp;<strong>Az edz\u00e9sek \u00e1ra<\/strong>&nbsp;att\u00f3l f\u00fcgg\u0151en k\u00fcl\u00f6nb\u00f6zik, hogy <strong>edz\u0151terembe val\u00f3 <\/strong><strong>bel\u00e9p\u0151r\u0151l, szervezett edz\u00e9sr\u0151l&nbsp;<\/strong>vagy&nbsp;<strong>szem\u00e9lyi edz\u0151vel v\u00e9gzett edz\u00e9sr\u0151l<\/strong><strong>&nbsp;van sz\u00f3. <\/strong>Az \u00e1rak a&nbsp;<strong>helysz\u00ednt\u0151l f\u00fcgg\u0151en&nbsp;<\/strong>is v\u00e1ltoznak. <strong>Amerika lakosainak<\/strong>&nbsp;<strong>85 %-a<\/strong>&nbsp;\u00e9vente&nbsp;<strong>600 eur\u00f3t<\/strong>&nbsp;k\u00f6lt el erre,&nbsp;<strong>15%-uk&nbsp;<\/strong>pedig&nbsp;<strong>m\u00e9g enn\u00e9l is t\u00f6bbet.<\/strong>&nbsp;Az edz\u00e9s a priorit\u00e1sok k\u00f6z\u00e9 tartozik. Ha zavar az izzads\u00e1gszag, a v\u00e1rakoz\u00e1s a g\u00e9pekre vagy m\u00e1s, edz\u0151teremre jellemz\u0151 dolog, cser\u00e9ld le szabadt\u00e9ri edz\u00e9sre. A d\u00edjakon megtakar\u00edtott p\u00e9nzt p\u00e9ld\u00e1ul egy jobb min\u0151s\u00e9g\u0171 edz\u0151cip\u0151be fektetheted bele. Persze nem mindig lehet a szabadban edzeni. Az es\u0151, a k\u00e1nikula vagy a fagy nyilv\u00e1n nem ide\u00e1lis az edz\u00e9shez, de legal\u00e1bb pr\u00f3b\u00e1ld meg v\u00e1ltogatni a kett\u0151t.&nbsp;Es\u0151ben menj az edz\u0151terembe, a jobb id\u0151t pedig haszn\u00e1ld ki a szabadt\u00e9ri edz\u00e9sre. <span style=\"color: #ff6600;\">[6] [7]<\/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=\"Hogyan_eddzunk_a_szabadban\"><\/span>Hogyan eddz\u00fcnk a szabadban?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A szabadt\u00e9ri edz\u00e9snek t\u00f6bb el\u0151nye is van \u00e9s nagyszer\u0171&nbsp;<strong>alternat\u00edva az edz\u0151terem<\/strong>&nbsp;helyett. Ugyan\u00fagy l\u00e9tre kell hoznod hozz\u00e1 valamilyen <strong>edz\u00e9stervet,&nbsp;<\/strong>mint a klasszikus edz\u0151termi edz\u00e9s sor\u00e1n. A szabadt\u00e9ri edz\u00e9ssel&nbsp;<strong>ledobhatod a felesleges kil\u00f3kat, n\u00f6velheted az izomt\u00f6meged \u00e9s jav\u00edthatsz a kondidon. <\/strong>Ebben a fejezetben<strong>&nbsp;szabadt\u00e9ri gyakorlatokra<\/strong> adunk p\u00e1r tippet, amelyeknek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>form\u00e1ba hozhatod magad.&nbsp;<\/strong>N\u00e9h\u00e1ny gyakorlathoz sz\u00fcks\u00e9ged lesz valamilyen&nbsp;<strong>felszerel\u00e9sre,<\/strong>&nbsp;a t\u00f6bbihez pedig b\u0151ven el\u00e9g&nbsp;<strong>a parkban \u00e9s nyilv\u00e1nos tereken <\/strong>szabadon&nbsp;<strong>el\u00e9rhet\u0151 t\u00e1rgyak&nbsp;<\/strong>haszn\u00e1lata<strong>.<\/strong><\/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\">Fut\u00e1s&nbsp;<\/h3>\n\n\n\n<p>A fut\u00e1s az <strong>edz\u00e9s&nbsp;<\/strong>egyik<strong>&nbsp;legn\u00e9pszer\u0171bb form\u00e1ja,<\/strong>&nbsp;mert <strong>nem kell hozz\u00e1 semmilyen felszerel\u00e9s&nbsp;<\/strong>\u00e9s <strong>t\u00f6bb v\u00e1ltozata&nbsp;<\/strong>is l\u00e9tezik, amelyeknek k\u00f6sz\u00f6nhet\u0151en form\u00e1ba hozhatod magad.<\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"A kinti edz\u00e9s ingyenes\" class=\"wp-image-220106\" title=\"A kinti edz\u00e9s ingyenes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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>A fut\u00e1ssal&nbsp;<strong>meger\u0151s\u00edted az \u00edz\u00fcleteid \u00e9s a csontjaid,&nbsp;<\/strong>r\u00e1ad\u00e1sul nagyszer\u0171 aerob edz\u00e9s, amely seg\u00edt&nbsp;<strong>cs\u00f6kkenteni \u00e9s meg\u0151rizni az optim\u00e1lis tests\u00falyod,&nbsp;<\/strong>egy\u00fattal pedig&nbsp;<strong>jav\u00edt&nbsp;<\/strong><strong>a hangulat<\/strong><strong>odon is<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>fut\u00e1snak&nbsp;<\/strong>n\u00e9h\u00e1ny alapvet\u0151&nbsp;<strong>t\u00edpusa&nbsp;<\/strong>l\u00e9tezik&nbsp;<span style=\"color: #ff6600;\">[9] [10] [11] [12]<\/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\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><strong>Klasszikus fut\u00e1s<\/strong>&nbsp;&#8211; ez a&nbsp;<strong>r\u00f6vid&nbsp;<\/strong>vagy&nbsp;<strong>k\u00f6zepes t\u00e1vols\u00e1g\u00fa&nbsp;<\/strong>fut\u00e1s legh\u00e9tk\u00f6znapibb form\u00e1ja. Fontos, hogy&nbsp;<strong>rendszeresen&nbsp;<\/strong>\u00e9s&nbsp;<strong>term\u00e9szetes temp\u00f3ban&nbsp;<\/strong>v\u00e9gezd. A klasszikus fut\u00e1s sor\u00e1n tartsd meg&nbsp;<strong>a m\u00e9rs\u00e9kelt \u00e9s term\u00e9szetes temp\u00f3t,&nbsp;<\/strong>amely mellett p\u00e9ld\u00e1ul&nbsp;<strong>kommunik\u00e1lni is tudsz az edz\u0151<\/strong><strong>partnereddel. <\/strong>Ne feledkezz meg a <strong>megfelel\u0151 testtart\u00e1sr\u00f3l&nbsp;<\/strong>sem.&nbsp;A <strong>k\u00e9z csak m\u00e9rs\u00e9kelten mozog, a v\u00e1ll, a nyak \u00e9s a h\u00e1t&nbsp;ellazult.<\/strong>&nbsp;A rendszeres fut\u00e1ssal jav\u00edthatsz az <strong>aerob kapacit\u00e1sodon<\/strong><strong>.<\/strong><\/li><li><strong>Progressz\u00edv fut\u00e1s&nbsp;<\/strong>&#8211; neh\u00e9zs\u00e9g\u00e9t tekintve valahol a <strong>klasszikus \u00e9s az intervallum fut\u00e1s&nbsp;<\/strong>k\u00f6z\u00f6tt helyezkedik el. <strong>Kezdj el term\u00e9szetes sebess\u00e9ggel futni,&nbsp;<\/strong>majd&nbsp;<strong>gyorsabb temp\u00f3ban&nbsp;<\/strong>fejezd be a fut\u00e1st. Ez a t\u00edpus a <strong>hossz\u00fat\u00e1vfut\u00e1shoz<\/strong>&nbsp;kapcsol\u00f3dik. Az a c\u00e9l, hogy&nbsp;<strong>rendszeresen gyors\u00edts <\/strong>\u00e9s&nbsp;az \u00fatvonal minden kilom\u00e9ter\u00e9t enyh\u00e9n gyorsabban fusd le.<\/li><li><strong>Hossz\u00fat\u00e1vfut\u00e1s<\/strong>&nbsp;&#8211; l\u00e9nyeg\u00e9ben&nbsp;<strong>a klasszikus fut\u00e1s hosszabb v\u00e1ltozat\u00e1r\u00f3l&nbsp;<\/strong>van sz\u00f3. C\u00e9lja&nbsp;<strong>az \u00e1ll\u00f3k\u00e9pess\u00e9g jav\u00edt\u00e1sa.&nbsp;<\/strong>Hossz\u00fas\u00e1ga \u00e9s a megtett t\u00e1vols\u00e1g a kondidt\u00f3l \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9gedt\u0151l f\u00fcgg. Ha unalmasnak tal\u00e1lod a hossz\u00fa \u00fatvonalakat, <strong>a temp\u00f3 \u00e9s az intervallumok megv\u00e1ltoztat\u00e1s\u00e1val&nbsp;<\/strong>teheted&nbsp;<strong>k\u00fcl\u00f6nlegess\u00e9.&nbsp;<\/strong>A hossz\u00fat\u00e1vfut\u00e1s ide\u00e1lis hossz\u00fas\u00e1ga a hetente lefutott t\u00e1vols\u00e1g&nbsp;<strong>20 &#8211; 30 %-a.&nbsp;<\/strong>Teh\u00e1t, ha hetente&nbsp;p\u00e9ld\u00e1ul \u00f6sszesen 30 km-t szokt\u00e1l futni, akkor a hossz\u00fat\u00e1vfut\u00e1s sor\u00e1n megtett t\u00e1vols\u00e1g k\u00f6r\u00fclbel\u00fcl&nbsp;6 &#8211; 10 km legyen.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dombfut\u00e1s<\/strong>&nbsp;&#8211; a dombfut\u00e1snak t\u00f6bb form\u00e1ja is l\u00e9tezik. Ezek k\u00f6z\u00e9 tartozik p\u00e9ld\u00e1ul a sprint. Ez a&nbsp;<strong>HIIT edz\u00e9s egyik form\u00e1ja, <\/strong>amelynek el\u0151nye, hogy jelent\u0151s m\u00e9rt\u00e9k\u0171 kal\u00f3ri\u00e1t \u00e9getsz el r\u00f6vid id\u0151 alatt. Ezzel a fut\u00e1ssal&nbsp;<strong>jav\u00edthatsz az \u00e1ll\u00f3k\u00e9pess\u00e9geden, az er\u0151d\u00f6n \u00e9s a fut\u00f3technik\u00e1don.<\/strong><strong>&nbsp;<\/strong>Futhatsz <strong>ism\u00e9tl\u00e9sek form\u00e1j\u00e1ban (hill repeats) <\/strong>is, r\u00f6vid szakaszokban lejt\u0151n felfel\u00e9. Az ism\u00e9tl\u00e9seket a legjobb <strong>enyh\u00e9n, 4-6%-os lejt\u0151n<\/strong>&nbsp;v\u00e9gezni. Egy m\u00e1sik forma a&nbsp;domb <strong>k\u00f6redz\u00e9s<\/strong>&nbsp;<strong>(hill circuits),<\/strong> amelyet k\u00fcl\u00f6nb\u00f6z\u0151 dombokkal \u00e9s tereppel tark\u00edtott \u00fatvonalon lehet v\u00e9gezni. Tal\u00e1lj egy \u00fatvonalat, ahol a&nbsp;<strong>meredek \u00e9s enyhe emelked\u0151k&nbsp;<\/strong>v\u00e1ltogatj\u00e1k egym\u00e1st.&nbsp;Az emelked\u0151n h\u00fazz bele, az egyenes szakaszon tartsd a temp\u00f3t, lefel\u00e9 pedig lass\u00edts.<\/li><li><strong>Fartlek<\/strong> &#8211; fut\u00e1st\u00edpus, amelynek neve sv\u00e9d eredet\u0171. Annyit tesz, hogy<strong>&nbsp;\u201cj\u00e1t\u00e9k a sebess\u00e9ggel\u201d.<\/strong>&nbsp;A klasszikus fut\u00e1s form\u00e1k, p\u00e9ld\u00e1ul az intervallum fut\u00e1s \u00e9s a fartlek k\u00f6z\u00f6tt az a k\u00fcl\u00f6nbs\u00e9g, hogy a fartlek <strong>struktur\u00e1latlan.<\/strong>&nbsp;Ennek a tulajdons\u00e1g\u00e1nak k\u00f6sz\u00f6nhet\u0151en k\u00fcl\u00f6nb\u00f6z\u0151 <strong>intervallumokat keverhetsz elt\u00e9r\u0151 t\u00e1vols\u00e1ggal \u00e9s id\u0151vel.&nbsp;<\/strong>L\u00e9nyege, hogy a gyors \u00e9s r\u00f6vid szakaszokat lassabb \u00e9s pihentet\u0151bb szakaszokra cser\u00e9ld le. Te hat\u00e1rozod meg a hossz\u00fas\u00e1gukat \u00e9s az intenzit\u00e1sukat. P\u00e9ld\u00e1ul a legk\u00f6zelebbi f\u00e1ig sprintelsz, a k\u00f6vetkez\u0151 j\u00e1rd\u00e1ig pihensz \u00e9s \u00edgy tov\u00e1bb. A fartlek nagyszer\u0171&nbsp;<strong>a csoportos fut\u00e1sra, <\/strong>ahol a csapatvezet\u0151 hat\u00e1rozza meg a temp\u00f3t.&nbsp;Nemcsak<strong>&nbsp;sz\u00f3rakoztat,<\/strong>&nbsp;de&nbsp;<strong>motiv\u00e1l\u00f3<\/strong>&nbsp;is.<\/li><\/ul>\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=\"36322,48829,67378,81622,82663,85648\" ><\/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=\"Park_%E2%80%93_idealis_esetben_szabadteri_edzopark\"><\/span>Park &#8211; ide\u00e1lis esetben szabadt\u00e9ri edz\u0151park&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy f\u00e1kkal, padokkal, esetleg szabadt\u00e9ri edz\u00e9shez val\u00f3 kell\u00e9kekkel teli park k\u00f6zel\u00e9ben laksz? V\u00e1ltoztasd a lak\u00f3telepi parkot egy saj\u00e1t edz\u0151teremm\u00e9 \u00e9s haszn\u00e1ld ki az egyes r\u00e9szeit. Mindegy, hogy egy konkr\u00e9t testr\u00e9szt vagy az eg\u00e9sz tested szeretn\u00e9d edzeni, l\u00e9teznek olyan gyakorlatok, amelyekkel j\u00e1t\u00e9kszerrel megbirk\u00f3zhatsz egy pad vagy fa seg\u00edts\u00e9g\u00e9vel.<\/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\">Fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<p>A fekv\u0151t\u00e1maszt k\u00fcl\u00f6nb\u00f6z\u0151 helyeken v\u00e9gezheted \u00e9s a saj\u00e1t elk\u00e9pzel\u00e9sed szerint alak\u00edthatod. F\u0151leg&nbsp;<strong>a h\u00e1tad, a<\/strong><strong>&nbsp;bicepszed, a tricepszed \u00e9s a v\u00e1llad<\/strong> edz\u00e9s\u00e9re kiv\u00e1l\u00f3. Pr\u00f3b\u00e1ld ki&nbsp;<strong>pad vagy fal<\/strong>&nbsp;seg\u00edts\u00e9g\u00e9vel, vagy&nbsp;egyszer\u0171en a f\u00f6ld\u00f6n. Ha nem szeretn\u00e9d k\u00f6zvetlen\u00fcl a f\u00f6ld\u00f6n v\u00e9gezni, akkor nagyszer\u0171en szolg\u00e1lhat <strong>egy korl\u00e1t is,&nbsp;<\/strong>mik\u00f6zben meger\u0151s\u00edted a hasad. V\u00e9gezz p\u00e9ld\u00e1ul 20 ism\u00e9tl\u00e9st egy sorozatban. <span style=\"color: #ff6600;\">[13] [14]<\/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\">2. Tol\u00f3dzkod\u00e1s padon<\/h3>\n\n\n\n<p>A tol\u00f3dzkod\u00e1s f\u0151leg a&nbsp;<strong>tricepszre&nbsp;<\/strong>nagyszer\u0171 gyakorlat, de a&nbsp;<strong>v\u00e1llad is&nbsp;<\/strong>bevonod k\u00f6zben. A tol\u00f3dzkod\u00e1st k\u00fcl\u00f6nf\u00e9le m\u00f3don v\u00e9gezheted. Az egyik ezek k\u00f6z\u00fcl a pad seg\u00edts\u00e9g\u00e9vel v\u00e9gzett tol\u00f3dzkod\u00e1s. \u00dclj le a padra \u00e9s fogd meg a padot magad mellett.&nbsp;<strong>Told magad el\u0151re, <\/strong>mik\u00f6zben a kezeddel tov\u00e1bbra is er\u0151sen fogod a padot.&nbsp;<strong>Hajl\u00edtsd meg a v\u00e1llad \u00e9s engedd&nbsp;<\/strong><strong>le&nbsp;<\/strong>a fels\u0151tested min\u00e9l k\u00f6zelebb a f\u00f6ldh\u00f6z. Lehet, hogy ez a gyakorlat egyszer\u0171nek t\u0171nik, de pr\u00f3b\u00e1ld ki. Nagyon j\u00f3l megdolgoztatod vele a tricepszed \u00e9s a v\u00e1llad is. Szeretn\u00e9d, ha nehezebb lenne ez a gyakorlat? Pr\u00f3b\u00e1ld ki a <strong>tol\u00f3dzkod\u00e1st l\u00e1bemel\u00e9ssel&nbsp;<\/strong><strong>(Dip and Kick).&nbsp;<\/strong>A klasszikus k\u00e9zmozg\u00e1s mellett a l\u00e1bad is fel kell emelned, ezzel pedig a l\u00e1bad \u00e9s a hasad is bevonod az edz\u00e9sbe. <span style=\"color: #ff6600;\">[13] [14]<\/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\">3. Plank<\/h3>\n\n\n\n<p>A plankhez nincs sz\u00fcks\u00e9ged semmilyen eszk\u00f6zre, csak el\u00e9g hely kell hozz\u00e1 a f\u00f6ld\u00f6n. Mindegy, hogy <strong>k\u00f6ny\u00f6k\u00f6lve vagy a kezeden t\u00e1maszkodva<\/strong> v\u00e9gzed, a legfontosabb a helyesen kivitelezett technika. Helyezkedj a fekv\u0151t\u00e1maszhoz hasonl\u00f3 poz\u00edci\u00f3ba, <strong>a k\u00f6ny\u00f6k\u00f6d legyen a v\u00e1llad alatt, <\/strong>\u00e9s igyekezz <strong>egy s\u00edkban <\/strong>tartani a <strong>tested, <\/strong>f\u0151leg a popsidat. A plankkel az eg\u00e9sz tested er\u0151s\u00edted. A gyakorlat k\u00f6zben biztos \u00e9rezni fogod a cs\u00edp\u0151d k\u00f6r\u00fcli \u00e9s a h\u00e1tad als\u00f3 r\u00e9sz\u00e9n tal\u00e1lhat\u00f3 izmokat. Ha az utols\u00f3 pillanatokban remegni kezdesz, akkor j\u00f3l csin\u00e1lod. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<p>Szeretn\u00e9d megtudni, hogy&nbsp;milyen<strong> el\u0151ny\u00f6ket&nbsp;<\/strong>tartogat a <strong>plank? Olvasd el&nbsp;<\/strong>a cikk\u00fcnket&nbsp;&#8211; <a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi fog t\u00f6rt\u00e9nni, ha minden nap plank gyakorlatot v\u00e9gez<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A plank r\u00e1ad\u00e1sul nem is kell, hogy unalmas legyen \u00e9s csak a m\u00e1sodpercek visszasz\u00e1ml\u00e1l\u00e1s\u00e1b\u00f3l \u00e1lljon. V\u00e1ltogasd \u00e9s k\u00eds\u00e9rletezz a gyakorlat 47 vari\u00e1ci\u00f3j\u00e1val. Ismerkedj meg vel\u00fck a cikk\u00fcnkben &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">A 47 legjobb \u00e9s \u0151r\u00fclten sz\u00f3rakoztat\u00f3 plank vari\u00e1ci\u00f3<\/a><\/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\">4. H\u00faz\u00f3dzkod\u00e1s<\/h3>\n\n\n\n<p>A r\u00fadon v\u00e9gzett h\u00faz\u00f3dzkod\u00e1s a <strong>kulcsfontoss\u00e1g\u00fa gyakorlatok&nbsp;<\/strong>k\u00f6z\u00e9 tartozik&nbsp;<strong>a kidolgozott h\u00e1t\u00e9rt.&nbsp;<\/strong>N\u00e9h\u00e1ny parkban&nbsp;<strong>kondiparkot&nbsp;<\/strong>is tal\u00e1lsz&nbsp;<strong>h\u00faz\u00f3dzkod\u00f3 r\u00faddal,&nbsp;<\/strong>de an\u00e9lk\u00fcl is feltal\u00e1lhatod magad. El\u00e9g&nbsp;<strong>b\u00e1rmilyen,<\/strong>&nbsp;kell\u0151 magass\u00e1gban l\u00e9v\u0151<strong>&nbsp;szil\u00e1rd r\u00fad<\/strong>&nbsp;vagy egy <strong>fa&nbsp;stabil \u00e1ga. Fogd meg&nbsp;<\/strong>k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>v\u00e1llsz\u00e9less\u00e9gben a&nbsp;<\/strong><strong>rudat&nbsp;<\/strong>\u00e9s&nbsp;<strong>h\u00fazd fel magad. <\/strong>Egy sorozat alatt 10 h\u00faz\u00f3dzkod\u00e1st \u00e9rdemes csin\u00e1lni, ami egy kezd\u0151 sz\u00e1m\u00e1ra nem \u00e9ppen egyszer\u0171. Ha nem b\u00edrsz megcsin\u00e1lni 10-et, akkor csin\u00e1lj annyit, amennyit b\u00edrsz \u00e9s a <strong>k\u00f6vetkez\u0151 sorozatban<\/strong>&nbsp;csin\u00e1lj<strong>&nbsp;eggyel kevesebbet.<\/strong> <span style=\"color: #ff6600;\">[15] [16]<\/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\/zhyby_-1124x800.jpg\" alt=\"Hogyan eddz\u00fcnk kint - h\u00faz\u00f3dzkod\u00e1s\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"Hogyan eddz\u00fcnk kint - h\u00faz\u00f3dzkod\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">5. Fell\u00e9p\u00e9s<\/h3>\n\n\n\n<p>A tisztess\u00e9ges l\u00e1bedz\u00e9shez nincs sz\u00fcks\u00e9g sok g\u00e9pre \u00e9s edz\u0151termi kell\u00e9kekre, el\u00e9g hozz\u00e1 b\u00e1rmilyen magasabb r\u00e9sz a parkban. Ha szeretn\u00e9d alaposan megdolgoztatni a<strong>&nbsp;n\u00e9gyfej\u0171 \u00e9s h\u00e1ts\u00f3 combizmod, valamint a popsid,<\/strong>&nbsp;akkor pr\u00f3b\u00e1ld ki a <strong>fell\u00e9p\u00e9st.&nbsp;<\/strong>\u00c1llj egy magasabban l\u00e9v\u0151 r\u00e9sz, p\u00e9ld\u00e1ul l\u00e9pcs\u0151 el\u00e9, <strong>l\u00e9pj fel&nbsp;<\/strong>bal l\u00e1bbal \u00e9s&nbsp;<strong>emeld fel&nbsp;<\/strong>a jobb l\u00e1bad magad m\u00f6g\u00f6tt. L\u00e9pj vissza \u00e9s csin\u00e1ld \u00fajra a gyakorlatot a l\u00e1baid felcser\u00e9l\u00e9s\u00e9vel. A fell\u00e9p\u00e9snek&nbsp;<strong>sz\u00e1mos vari\u00e1ci\u00f3ja<\/strong>&nbsp;l\u00e9tezik, amelyekkel nagyszer\u0171en edzheted a tested als\u00f3 fel\u00e9t. Az egyik ezek k\u00f6z\u00fcl az&nbsp;<strong>egyenes fell\u00e9p\u00e9s. <\/strong>Fell\u00e9p\u00e9skor a <strong>karod&nbsp;<\/strong>tartsd szorosan magad mellett, majd a m\u00e1sik l\u00e1bad felemel\u00e9sekor&nbsp;<strong>t\u00e1rd sz\u00e9t a karod&nbsp;<\/strong><strong>\u201cT\u201d bet\u0171 alakban.<\/strong>&nbsp;L\u00e9pcs\u0151k haszn\u00e1lat\u00e1val sz\u00e1mos m\u00f3dszerrel edzheted a l\u00e1bizmaid. A n\u00e9gyfej\u0171 \u00e9s h\u00e1ts\u00f3 combizmod p\u00e9ld\u00e1ul a <strong>l\u00e9pcs\u0151re fel-le ugr\u00e1l\u00e1ssal<\/strong>&nbsp;dolgoztathatod meg.<strong>&nbsp;<\/strong>Az ugr\u00e1l\u00e1s nagyszer\u0171 gyakorlat a&nbsp;<strong>stabilit\u00e1s&nbsp;<\/strong>jav\u00edt\u00e1s\u00e1ra,&nbsp;de figyelj oda, hogy hogyan \u00e9rkezel a f\u00f6ldre. Pr\u00f3b\u00e1lj nem teljes er\u0151vel a f\u00f6ldre \u00e9rkezni \u00e9s az eg\u00e9sz testeddel elnyelni az \u00fctk\u00f6z\u00e9st. Az ugr\u00e1l\u00e1st rengeteg m\u00f3don v\u00e9gezheted, de mindenk\u00e9pp igaz\u00edtsd a k\u00f6rnyezetedhez \u00e9s a kondidhoz. <span style=\"color: #ff6600;\">[13] [14]<\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"Ugr\u00e1l\u00f3k\u00f6telez\u00e9s\" class=\"wp-image-220041\" title=\"Ugr\u00e1l\u00f3k\u00f6telez\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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<h3 class=\"is-style-default wp-block-heading\">6. Ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/h3>\n\n\n\n<p>Olyan l\u00e1bedz\u0151 gyakorlatot keresel, amely sor\u00e1n megizzadsz? Az&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noopener noreferrer\">ugr\u00e1l\u00f3k\u00f6t\u00e9l<\/a><\/span>&nbsp;nem csak egy j\u00e1t\u00e9k gyerekeknek. A kondid er\u0151s\u00edt\u00e9se mellett nagyszer\u0171en edzheted vele&nbsp;<strong>a tested als\u00f3 r\u00e9sz\u00e9t is.<\/strong><strong>&nbsp;<\/strong>Pr\u00f3b\u00e1ld az edz\u00e9sterved r\u00e9sz\u00e9v\u00e9 tenni \u00e9s pr\u00f3b\u00e1lj ki <strong>t\u00f6bb v\u00e1ltozatot is<\/strong>. A klasszikus ugr\u00e1l\u00e1son k\u00edv\u00fcl <strong>ugr\u00e1lhatsz egy l\u00e1bbal, <\/strong>magas <strong>t\u00e9rdemel\u00e9ssel&nbsp;<\/strong>vagy&nbsp;<strong>keresztezheted&nbsp;<\/strong>ugr\u00e1l\u00e1s k\u00f6zben a&nbsp;<strong>l\u00e1bad&nbsp;<\/strong>vagy a&nbsp;<strong>karod. <\/strong>Ha kezd\u0151 vagy, akkor a vari\u00e1ci\u00f3kat csak a klasszikus ugr\u00e1l\u00e1s elsaj\u00e1t\u00edt\u00e1sa ut\u00e1n pr\u00f3b\u00e1ld ki, hogy elker\u00fcld az esetleges s\u00e9r\u00fcl\u00e9seket. <span style=\"color: #ff6600;\">[11]<\/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\">7. Kit\u00f6r\u00e9s<\/h3>\n\n\n\n<p>Ahogy arra m\u00e1r biztosan r\u00e1j\u00f6tt\u00e9l, a szabadt\u00e9ri edz\u00e9s sor\u00e1n <strong>az \u00f6sszes saj\u00e1t tests\u00fallyal&nbsp;<\/strong>v\u00e9gezhet\u0151&nbsp;<strong>gyakorlatot&nbsp;<\/strong>megcsin\u00e1lhatod. Ha tisztess\u00e9ges l\u00e1bedz\u00e9st szeretn\u00e9l v\u00e9gezni, akkor nem feledkezhetsz meg a&nbsp;<strong>kit\u00f6r\u00e9sr\u0151l. <\/strong>Egyszer\u0171,&nbsp;<strong>t\u00f6bb vari\u00e1ci\u00f3j\u00e1t&nbsp;<\/strong>is kipr\u00f3b\u00e1lhatod \u00e9s nagyszer\u0171en edzheted vele <strong>a n\u00e9gyfej\u0171 \u00e9s h\u00e1ts\u00f3 combizmot, valamint a popsidat. <\/strong>Az alapvet\u0151 mozdulat a statikus kit\u00f6r\u00e9s eset\u00e9n annyi, hogy az egyik l\u00e1baddal&nbsp;<strong>el\u0151re l\u00e9psz, <\/strong>hogy mindk\u00e9t <strong>t\u00e9rded k\u00f6r\u00fclbel\u00fcl<\/strong><strong>&nbsp;90\u00b0-os sz\u00f6get z\u00e1rjon be.<\/strong>&nbsp;Pr\u00f3b\u00e1ld ki&nbsp;<strong>a kit\u00f6r\u00e9ssel v\u00e9gzett s\u00e9t\u00e1t, a kit\u00f6r\u00e9st felugr\u00e1sokkal&nbsp;<\/strong>vagy&nbsp;<strong>a ford\u00edtott kit\u00f6r\u00e9st, <\/strong>amely sor\u00e1n h\u00e1trafel\u00e9 l\u00e9psz. Ha van a k\u00f6zeledben egy pad, akkor pr\u00f3b\u00e1ld ki p\u00e9ld\u00e1ul a&nbsp;<strong>bolg\u00e1r kit\u00f6r\u00e9st (Bulgarian Split Lunge),<\/strong>&nbsp;amellyel a n\u00e9gyfej\u0171 combizmod \u00e9s a popsidat edzed. Tedd az egyik l\u00e1bad tedd<strong>&nbsp;<\/strong>a pad \u00fcl\u0151k\u00e9j\u00e9re \u00fagy, hogy a <strong>l\u00e1bfejed lefel\u00e9 mutasson<\/strong>, a m\u00e1sikat pedig<strong>&nbsp;90\u00b0-os sz\u00f6gben <\/strong>magad el\u00e9, \u00e9s ezt a poz\u00edci\u00f3t tartva <strong>menj lefel\u00e9. <\/strong>Kit\u00f6r\u00e9st&nbsp;<strong>b\u00e1rhol<\/strong>&nbsp;v\u00e9gezhetsz, <strong>s\u00falyz\u00f3kkal&nbsp;<\/strong>vagy a&nbsp;<strong>temp\u00f3 megv\u00e1ltoztat\u00e1s\u00e1val&nbsp;<\/strong>pedig&nbsp;nehezebb\u00e9 is teheted.&nbsp;L\u00e9nyeg, hogy sz\u00f3rakoztat\u00f3 \u00e9s hasznos legyen. <span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/v_pady__-1124x750.jpg\" alt=\"Saj\u00e1t tests\u00f3lyos gyakorlatok - kit\u00f6r\u00e9s\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"Saj\u00e1t tests\u00f3lyos gyakorlatok - kit\u00f6r\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Guggol\u00e1s<\/h3>\n\n\n\n<p><strong>A guggol\u00e1s&nbsp;<\/strong>az egyik alapvet\u0151 gyakorlat, amely <strong>az als\u00f3test izmainak edz\u00e9s\u00e9re&nbsp;<\/strong>szolg\u00e1l. R\u00e1ad\u00e1sul&nbsp;<strong>jav\u00edt a stabilit\u00e1son \u00e9s a t\u00f6rzs izmain.&nbsp;<\/strong>Gondolom, m\u00e1r az \u00e1ltal\u00e1nos iskol\u00e1ban mindenki megtanulta, hogy hogyan kell guggolni, \u00e1m egy neh\u00e9z technik\u00e1j\u00fa gyakorlatr\u00f3l van sz\u00f3, ez\u00e9rt oda kell figyelni a helyes kivitelez\u00e9s\u00e9re. A <strong>mozdulatnak a le\u00fcl\u00e9shez kellene hasonl\u00edtania,&nbsp;<\/strong>nem pedig t\u00e9rdhajl\u00edt\u00e1sra. A <strong>popsid h\u00e1trafel\u00e9 mozduljon&nbsp;<\/strong>\u00e9s \u00e9rezned kell, ahogy&nbsp;<strong>a tests\u00falyod a sarkadra nehezedik.<\/strong>&nbsp;A guggol\u00e1s sor\u00e1n n\u00e9zz magad el\u00e9 \u00e9s <strong>laz\u00edtsd el a v\u00e1llad.&nbsp;<\/strong><strong>A h\u00e1tadat&nbsp;<\/strong>tartsd&nbsp;<strong>egyenesen.&nbsp;<\/strong>Ha a guggol\u00e1s sor\u00e1n kiegyenes\u00edted a karod \u00e9s a t\u00e9rdedre esik, az azt jelenti, hogy g\u00f6rbe a h\u00e1tad. A&nbsp;<strong>t\u00e9rded<\/strong>&nbsp;a guggol\u00e1s sor\u00e1n&nbsp;<strong>m\u00e9rs\u00e9kelten mutasson kifel\u00e9,<\/strong>&nbsp;a t\u00e9rdkal\u00e1csod pedig mutasson azonos ir\u00e1nyba&nbsp;a l\u00e1bfejeddel. Nem utols\u00f3 sorban tartsd a <strong>l\u00e1bad a f\u00f6ld\u00f6n&nbsp;<\/strong>\u00e9s&nbsp;<strong>felfel\u00e9 mozdulva a sarkadra t\u00e1maszkodva nyomd fel magad. <\/strong>A guggol\u00e1s is egy olyan gyakorlat, amelynek t\u00f6bb vari\u00e1ci\u00f3ja l\u00e9tezik. Ismertebb ezek k\u00f6z\u00fcl p\u00e9ld\u00e1ul a&nbsp;<strong>szum\u00f3 guggol\u00e1s, <\/strong>amely sor\u00e1n a l\u00e1bad a <strong>cs\u00edp\u0151dn\u00e9l<\/strong>&nbsp;<strong>sz\u00e9lesebb poz\u00edci\u00f3ban van <\/strong>\u00e9s&nbsp;<strong>a l\u00e1bfejed<\/strong>&nbsp;<strong>enyh\u00e9n kifel\u00e9 <\/strong>mutat.&nbsp;<span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bb inform\u00e1ci\u00f3t megtudni a&nbsp;<strong>guggol\u00e1sr\u00f3l \u00e9s kit\u00f6r\u00e9sr\u0151l?&nbsp;<\/strong>Olvasd el a cikk\u00fcnket &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hogyan csin\u00e1ljuk helyesen a guggol\u00e1sokat \u00e9s a kit\u00f6r\u00e9seket?<\/a><\/span> Tudj meg t\u00f6bbet&nbsp;<strong>a guggol\u00e1s \u00e9s kit\u00f6r\u00e9s megfelel\u0151 technik\u00e1j\u00e1r\u00f3l, <\/strong>valamint <strong>a k\u00e9t gyakorlat&nbsp;<\/strong>k\u00fcl\u00f6nf\u00e9le&nbsp;<strong>t\u00edpusair\u00f3l&nbsp;<\/strong>is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rem\u00e9lj\u00fck, hogy ezekkel a gyakorlatokkal siker\u00fclt t\u00e9ged inspir\u00e1lnunk \u00e9s m\u00e1r nem lesznek k\u00e9ts\u00e9geid, hogy a szabadban is lehet edzeni. Rengeteg lehet\u0151s\u00e9g l\u00e9tezik az edz\u00e9sre, amelyeket saj\u00e1t m\u00e9rlegel\u00e9sed \u00e9s fitness c\u00e9lod alapj\u00e1n kombin\u00e1lhatsz.<\/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=\"Hogyan_keszulj_fel_a_szabadteri_edzesre\"><\/span>Hogyan k\u00e9sz\u00fclj fel a szabadt\u00e9ri edz\u00e9sre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahhoz, hogy az edz\u00e9snek legyen \u00e9rtelme \u00e9s eredm\u00e9nyes legyen, rendszert kell l\u00e9trehozni benne. Az edz\u00e9sterv nemcsak az edz\u0151termi edz\u00e9s sor\u00e1n hasznos. Elk\u00e9sz\u00edt\u00e9se sor\u00e1n a k\u00e9szs\u00e9geidet \u00e9s a fitness c\u00e9lod tartsd szem el\u0151tt. R\u00f6viden bemutatunk neked n\u00e9h\u00e1ny t\u00e9nyez\u0151t, amelyekre gondolnod kell a szabadt\u00e9ri edz\u00e9s tervez\u00e9se sor\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szabadt\u00e9ri edz\u00e9s eset\u00e9ben els\u0151sorban a k\u00f6vetkez\u0151 t\u00e9nyez\u0151kre kell gondolnod, miel\u0151tt belev\u00e1gn\u00e1l mag\u00e1ba az edz\u00e9sbe&nbsp;<span style=\"color: #ff6600;\">[17]<\/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-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=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"Hogyan k\u00e9sz\u00fclj fel a szabadt\u00e9ri edz\u00e9sre?\" class=\"wp-image-219987\" title=\"Hogyan k\u00e9sz\u00fclj fel a szabadt\u00e9ri edz\u00e9sre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/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<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>Megfelel\u0151 id\u0151j\u00e1r\u00e1s<\/strong>&nbsp;&#8211; ha a v\u00e1ros m\u00e1sik v\u00e9g\u00e9ben l\u00e9v\u0151 parkban k\u00e9sz\u00fclsz edzeni, akkor nem \u00e1rt ellen\u0151rizni, hogy nem keresztezi-e a terveidet <strong>a rossz id\u0151j\u00e1r\u00e1s. <\/strong>Viszont att\u00f3l, hogy&nbsp;az edz\u00e9sre k\u00e9sz\u00fcl\u0151dve m\u00e9g s\u00fct a nap, nem jelenti azt, hogy a helyzet nem v\u00e1ltozhat meg n\u00e9h\u00e1ny perc alatt. A biztons\u00e1g kedv\u00e9\u00e9rt n\u00e9zd meg&nbsp;<strong>az id\u0151j\u00e1r\u00e1s-el\u0151rejelz\u00e9st. <\/strong>Az id\u0151j\u00e1r\u00e1son k\u00edv\u00fcl m\u00e1s t\u00e9nyez\u0151k, p\u00e9ld\u00e1ul&nbsp;<strong>az er\u0151s sz\u00e9l, a szmog&nbsp;<\/strong>vagy <strong>a p\u00e1ratartalom<\/strong>&nbsp;is hat\u00e1ssal lehetnek az edz\u00e9s hat\u00e9konys\u00e1g\u00e1ra.<\/li><li><strong>Megfelel\u0151 \u00f6lt\u00f6zet<\/strong>&nbsp;&#8211; miut\u00e1n ellen\u0151rizted az id\u0151j\u00e1r\u00e1s\u00e1t, fontos megfelel\u0151 \u00f6lt\u00f6zetet is el\u0151k\u00e9sz\u00edteni. Ha lehet, hogy <strong>esni&nbsp;<\/strong>fog,&nbsp;nem \u00e1rt <strong>v\u00edzhatlan \u00f6lt\u00f6zetbe&nbsp;<\/strong>b\u00fajni. <strong>Hideg id\u0151<\/strong>&nbsp;eset\u00e9ben meg\u00e9ri <strong>r\u00e9tegesen \u00f6lt\u00f6zk\u00f6dni,&nbsp;<\/strong>hogy a h\u0151m\u00e9rs\u00e9klet v\u00e1ltoz\u00e1sa eset\u00e9n legyen mit le- vagy felvenned. A k\u00e1nikula is probl\u00e9m\u00e1s lehet a meleg miatt. Ilyenkor v\u00e1lassz ink\u00e1bb&nbsp;<strong>vil\u00e1gosabb sz\u00edn\u0171&nbsp;<\/strong>ruh\u00e1kat, amelyek olyan anyagokb\u00f3l k\u00e9sz\u00fcltek, amelyek <strong>elvezetik a verejt\u00e9ket<\/strong><strong>.<\/strong><\/li><li><strong>Ide\u00e1lis helysz\u00edn<\/strong>&nbsp;&#8211; ha nincs a k\u00f6rnyezetedben ide\u00e1lis helysz\u00edn, akkor legal\u00e1bb a legmegfelel\u0151bbet pr\u00f3b\u00e1ld meg kiv\u00e1lasztani.&nbsp;<strong>A megfelel\u0151 helysz\u00edn az edz\u00e9s t\u00edpus\u00e1t\u00f3l<\/strong>&nbsp;f\u00fcgg. Mindig olyan helyet keress, amelynek <strong>megfelel\u0151 a fel\u00fclete&nbsp;<\/strong>a kiv\u00e1lasztott gyakorlatokra \u00e9s tev\u00e9kenys\u00e9gekre. Ha p\u00e9ld\u00e1ul j\u00f3g\u00e1zni szeretn\u00e9l, akkor nem a legjobb egy olyan j\u00e1tsz\u00f3t\u00e9rre menni, amely tele van kiab\u00e1l\u00f3 gyerekekkel. Az ide\u00e1lis helysz\u00ednen <strong>probl\u00e9ma n\u00e9lk\u00fcl&nbsp;<\/strong>edzhetsz, az edz\u00e9ssel&nbsp;<strong>nem korl\u00e1tozol m\u00e1sokat&nbsp;<\/strong>\u00e9s m\u00e1sok se korl\u00e1toznak t\u00e9ged.<\/li><li><strong>Biztons\u00e1g<\/strong>&nbsp;&#8211; mindenk\u00e9pp olyan helyet v\u00e1lassz az edz\u00e9sre, amely <strong>megfelel\u0151 \u00e9s egy\u00fattal biztons\u00e1gos is.&nbsp;<\/strong>Edz\u00e9s k\u00f6zben mindig fenn\u00e1ll bizonyos&nbsp;<strong>vesz\u00e9ly,&nbsp;<\/strong>p\u00e9ld\u00e1ul&nbsp;<strong>megs\u00e9r\u00fclhetsz&nbsp;<\/strong>vagy m\u00e1s vesz\u00e9lyes helyzetre ker\u00fclhet sor. Mindig legyen n\u00e1lad&nbsp;<strong>telefon<\/strong>&nbsp;\u00e9s <strong>sz\u00f3lj<\/strong> valamelyik ismer\u0151s\u00f6dnek, hogy&nbsp;<strong>hol k\u00e9sz\u00fclsz edzeni<\/strong>&nbsp;(ha p\u00e9ld\u00e1ul egy t\u00e1volabbi erd\u0151ben k\u00e9sz\u00fclsz futni). Nem \u00e1rt, ha van n\u00e1lad&nbsp;<strong>egy kis p\u00e9nz&nbsp;<\/strong>arra az esetre, ha edz\u00e9s k\u00f6zben vizet vagy egy energiaszeletet szeretn\u00e9l v\u00e1s\u00e1rolni.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ha m\u00e1r k\u00e9sz van az edz\u00e9sterved \u00e9s rendszeresen j\u00e1rsz edz\u0151terembe, akkor igyekezz megfelel\u0151 <strong>alternat\u00edv\u00e1t&nbsp;<\/strong>tal\u00e1lni a<strong> szabadt\u00e9ri edz\u00e9sre.&nbsp;<\/strong>Ha m\u00e9g <strong>sosem csin\u00e1lt\u00e1l edz\u00e9stervet&nbsp;<\/strong>vagy <strong>inspir\u00e1ci\u00f3t<\/strong>&nbsp;<strong>keresel&nbsp;<\/strong>egy \u00faj \u00e9s jobb edz\u00e9stervre, akkor olvasd el a cikk\u00fcnket&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hogyan \u00e1ll\u00edts \u00f6ssze j\u00f3 edz\u00e9stervet- tippek, gyakorlatok \u00e9s a leggyakoribb hib\u00e1k<\/a><\/span>. <strong>Minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t&nbsp;<\/strong>megtal\u00e1lsz benne, hogy olyan edz\u00e9stervet \u00e1ll\u00edts \u00f6ssze, amely a legjobban \u00fcl neked.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szabadt\u00e9ri edz\u00e9s egy kellemes alternat\u00edva az edz\u0151terem helyett, f\u0151leg a naps\u00fct\u00f6tte napokon. T\u00f6bb el\u0151nye is van, ez\u00e9rt nem kell feleslegesen agg\u00f3dnod, hogy nem fogsz tudni olyan alaposan edzeni, mint az edz\u0151teremben. Bizonyos szabads\u00e1got is ad a helysz\u00edn \u00e9s a tev\u00e9kenys\u00e9gek kiv\u00e1laszt\u00e1s\u00e1ra, ez\u00e9rt menj ki edzeni, es\u0151s napb\u00f3l lesz m\u00e9g el\u00e9g. Szeretn\u00e9d, ha az ismer\u0151seid \u00e9s a bar\u00e1taid is megtudn\u00e1k, hogy <strong>milyen el\u0151ny\u00f6ket rejteget a szabadt\u00e9ri edz\u00e9s \u00e9s hogyan tudnak ott edzeni?&nbsp;<\/strong>Ne habozz \u00e9s <strong>t\u00e1mogasd<\/strong>&nbsp;<strong>a cikket egy megoszt\u00e1ssal.<\/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-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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness ruh\u00e1zat\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEr\u0151s\u00edt\u0151 gumiszalagok\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A kinti vagy outdoor edz\u00e9s ugyanolyan hat\u00e9kony lehet, mint egy edz\u0151termi edz\u00e9s. Ismerj\u00e9tek meg az el\u0151nyeit \u00e9s n\u00e9h\u00e1ny tippet \u00e9s gyakorlatot a szabadt\u00e9ri edz\u00e9shez.<\/p>\n","protected":false},"author":25,"featured_media":98424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,6264,6408,6696],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229835","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-futas","10":"tag-gyakorlatok","11":"tag-kardio-hu","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>Outdoor edz\u00e9s - mi\u00e9rt \u00e9s hogyan kezdj\u00fcnk el a friss leveg\u0151n edzeni - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A kinti vagy outdoor edz\u00e9s ugyanolyan hat\u00e9kony lehet, mint egy edz\u0151termi edz\u00e9s. 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