{"id":239377,"date":"2020-03-27T16:07:00","date_gmt":"2020-03-27T15:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239377"},"modified":"2023-08-30T16:34:59","modified_gmt":"2023-08-30T14:34:59","slug":"5-ok-miert-nem-latjatok-az-edzes-eredmenyet","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/5-ok-miert-nem-latjatok-az-edzes-eredmenyet\/","title":{"rendered":"5 ok, mi\u00e9rt nem l\u00e1tj\u00e1tok az edz\u00e9s eredm\u00e9ny\u00e9t"},"content":{"rendered":"\n<p>Megfelel\u0151en edzeni messze nem olyan egyszer\u0171, ahogy azt sokan gondolj\u00e1k. Az edz\u00e9s sor\u00e1n k\u00fcl\u00f6nf\u00e9le&nbsp;<strong>hib\u00e1kat&nbsp;<\/strong>k\u00f6vethet\u00fcnk el,<strong>&nbsp;<\/strong>amelyek jobb esetben&nbsp;<strong>semmilyen, vagy csak minim\u00e1lis m\u00e9rt\u00e9k\u0171 eredm\u00e9nyt&nbsp;<\/strong>hoznak. Rosszabb esetben az edz\u00e9s t\u00f6bb k\u00e1rt okoz, mint haszn\u00e1l, \u00e9s&nbsp;k\u00e1ros\u00edthatja az eg\u00e9szs\u00e9get is. Ebben a cikkben&nbsp;a jobbik esetet mutatjuk be, amely egy gyakori probl\u00e9ma sz\u00e1mos sportol\u00f3 \u00e9s akt\u00edv szem\u00e9ly eset\u00e9ben, m\u00e9ghozz\u00e1, amikor <strong>az edz\u00e9s&nbsp;<\/strong><strong>nem hoz elegend\u0151 eredm\u00e9nyt.<\/strong><strong>&nbsp;<\/strong>Ismerd meg a leggyakoribb hib\u00e1kat, amelyeket az emberek edz\u00e9s sor\u00e1n elk\u00f6vetnek \u00e9s adunk&nbsp;p\u00e1r&nbsp;<strong>tan\u00e1csot is az eredm\u00e9nyek jav\u00edt\u00e1s\u00e1ra<\/strong>.&nbsp;Ha most \u00e9pp demotiv\u00e1lt vagy, mert az edz\u00e9sn\u00e9l stagn\u00e1l\u00e1st l\u00e1tsz, ne hagyd, hogy belepje a kondib\u00e9rleted a por, v\u00e1gj bele \u00e9s tal\u00e1ld meg vel\u00fcnk&nbsp;<strong>a fejl\u0151d\u00e9s fel\u00e9 vezet\u0151 utat<\/strong><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\">1. Nem megfelel\u0151 c\u00e9lokat t\u0171z\u00f6l ki<\/h3>\n\n\n\n<p>Az \u00e9letben nagyon fontosak a c\u00e9lok \u00e9s a tervek. Bizony\u00e1ra te is tudod, hogy az edz\u00e9s sem jelent ez al\u00f3l kiv\u00e9telt. Az&nbsp;<strong>igyekezetnek, motiv\u00e1ci\u00f3nak \u00e9s munk\u00e1nak&nbsp;<\/strong>mindenk\u00e9pp&nbsp;<strong>valamilyen ir\u00e1nyba&nbsp;<\/strong>kellene tartania. A c\u00e9l alapj\u00e1n tervezheted meg az oda vezet\u0151 utat<strong>.&nbsp;<\/strong>Az els\u0151 <strong>alapvet\u0151 probl\u00e9ma<\/strong>, amellyel gyakran szoktunk tal\u00e1lkozni, a c\u00e9lok, m\u00e9ghozz\u00e1 f\u0151leg az <strong>\u00e1ltal\u00e1nos c\u00e9lok. <\/strong>Ha kijelented, hogy csak a kockahas miatt edzel, akkor ez a c\u00e9l sehov\u00e1 nem fog eljuttatni. Ez\u00e9rt fontos, hogy 2 t\u00edpus\u00fa c\u00e9lt t\u0171zz\u00fcnk ki magunk el\u00e9&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>R\u00f6vid t\u00e1v\u00fa c\u00e9lok<\/strong>&nbsp;&#8211; kis, el\u00e9rhet\u0151 c\u00e9lok<\/li><li><strong>Hossz\u00fa t\u00e1v\u00fa c\u00e9lok<\/strong>&nbsp;&#8211; a kis, r\u00f6vid t\u00e1v\u00fa c\u00e9lok a r\u00e9sz\u00fcket k\u00e9pezik, a feladatuk pedig a motiv\u00e1ci\u00f3<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A r\u00f6vid t\u00e1v\u00fa c\u00e9lokat<\/strong>&nbsp;rendszeresen tudjuk&nbsp;<strong>ellen\u0151rizni.&nbsp;<\/strong>Ezeknek a c\u00e9loknak k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>mindig k\u00f6zelebb jutsz&nbsp;<\/strong>a hossz\u00fa t\u00e1v\u00fa c\u00e9lodhoz. Nem kell tapasztalt&nbsp;edz\u0151nek vagy sportszak\u00e9rt\u0151nek lenned ahhoz, hogy meg tudd hat\u00e1rozni a megfelel\u0151 c\u00e9lokat. Egy <strong>kulcsfontoss\u00e1g\u00fa tulajdons\u00e1got&nbsp;<\/strong>kell tartalmaznia&nbsp;<strong>&#8211; specifikuss\u00e1g.<\/strong>&nbsp;V\u00e1ltoztasd ez\u00e9rt az&nbsp;<strong>\u00e1ltal\u00e1nos c\u00e9lod egy konkr\u00e9t c\u00e9ll\u00e1,<\/strong>&nbsp;\u00e9s m\u00f3dos\u00edtsd a hozz\u00e1\u00e1ll\u00e1sod az edz\u00e9shez. Szeretn\u00e9l l\u00e1tni p\u00e1r p\u00e9ld\u00e1t? <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<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>\u00c1ltal\u00e1nos c\u00e9l<\/center><\/th><th><center>Konkr\u00e9t c\u00e9l<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Szeretn\u00e9k izmokat n\u00f6veszteni.<\/center><\/td><td><center>Szeretn\u00e9k 6 h\u00f3napon bel\u00fcl 5 kg izomt\u00f6meget n\u00f6veszteni.<\/center><\/td><\/tr><tr><td><center>Fogyni szeretn\u00e9k.<\/center><\/td><td><center>Szeretn\u00e9k egy h\u00f3napon bel\u00fcl legal\u00e1bb&nbsp;0,5 kg-t fogyni.<\/center><\/td><\/tr><tr><td><center>Jobb kond\u00edci\u00f3t szeretn\u00e9k.<\/center><\/td><td><center>Szeretn\u00e9k egy h\u00f3napon bel\u00fcl sz\u00fcnet n\u00e9lk\u00fcl, XY perc alatt 2 km-t futni.<\/center><\/td><\/tr><tr><td><center>Kisportolt testet szeretn\u00e9k.<\/center><\/td><td><center>Szeretn\u00e9k egy edz\u00e9stervet k\u00e9sz\u00edteni, amelynek k\u00f6sz\u00f6nhet\u0151en egy \u00e9ven bel\u00fcl l\u00e1that\u00f3 m\u00f3don n\u00f6velem \u00e9s form\u00e1zom az izomcsoportjaimat.<\/center><\/td><\/tr><tr><td><center><strong>Er\u0151sebb&nbsp;szeretn\u00e9k lenni.<\/strong><\/center><\/td><td><center>Szeretn\u00e9k egy h\u00f3napon bel\u00fcl k\u00e9pes lenni seg\u00edts\u00e9g n\u00e9lk\u00fcl megcsin\u00e1lni 6 felh\u00faz\u00e1st.<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\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. Megfeledkezel a bemeleg\u00edt\u00e9sr\u0151l<\/h3>\n\n\n\n<p><strong>A teljes\u00e9rt\u00e9k\u0171 edz\u00e9s<\/strong>&nbsp;nemcsak a <strong>konkr\u00e9t gyakorlatokb\u00f3l, sorozatokb\u00f3l \u00e9s ism\u00e9tl\u00e9sekb\u0151l \u00e1ll.&nbsp;<\/strong>Fontos r\u00e9sze a&nbsp;<strong>bevezet\u0151 bemeleg\u00edt\u00e9s<\/strong><strong>&nbsp;(warm-up) <\/strong>\u00e9s<strong>&nbsp;<\/strong>a <strong>z\u00e1r\u00f3 levezet\u00e9s (cooldown)<\/strong>&nbsp;is. Az edz\u00e9s ezen k\u00e9t r\u00e9sze seg\u00edt&nbsp;<strong>cs\u00f6kkenteni a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t, jav\u00edt a teljes\u00edtm\u00e9nyen&nbsp;<\/strong>\u00e9s&nbsp;<strong>seg\u00edt<\/strong> a&nbsp;<strong>jobb fitness eredm\u00e9nyek&nbsp;<\/strong>fel\u00e9 vezet\u0151 \u00faton. Az egyik&nbsp;<strong>gyakori hiba,&nbsp;<\/strong>amely a&nbsp;<strong>nem elegend\u0151 fejl\u0151d\u00e9s\u00e9rt&nbsp;<\/strong>felel, a&nbsp;<strong>bemeleg\u00edt\u00e9<\/strong><strong>s,&nbsp;<\/strong>pontosabban&nbsp;<strong>annak kihagy\u00e1sa.&nbsp;<\/strong>Te is ismered ezt a helyzetet? Meg\u00e9rkezel az edz\u0151terembe \u00e9s m\u00e1r alig v\u00e1rod, hogy megdolgoztasd a mellizmod. Leteszed a palackod az asztalra \u00e9s hirtelen eszedbe jut, hogy m\u00e9g p\u00e1r percet a szobaker\u00e9kp\u00e1ron kell t\u00f6ltened \u00e9s be kell meleg\u00edtened. Sokaknak lehet, hogy feleslegesnek t\u0171nik a bemeleg\u00edt\u00e9s,&nbsp;\u00e1m a bevezet\u0151 warm-up el\u00e9g fontos. A bemeleg\u00edt\u00e9s <strong>kihagy\u00e1s\u00e1nak&nbsp;<\/strong>egyik&nbsp;<strong>oka&nbsp;<\/strong>p\u00e9ld\u00e1ul a&nbsp;<strong>sp\u00f3rol\u00e1s az id\u0151vel,<\/strong>&nbsp;de hidd el, hogy ezzel a sp\u00f3rol\u00e1ssal <strong>t\u00f6bb k\u00e1rt&nbsp;<\/strong>okozhatsz, mint&nbsp;<strong>hasznot.<\/strong>&nbsp;A warm-up feladata&nbsp;<strong>aktiv\u00e1lni \u00e9s felk\u00e9sz\u00edteni az izmokat&nbsp;<\/strong>\u00e9s a testet az edz\u00e9sre, egy\u00fattal pedig&nbsp;<strong>beind\u00edtani a sz\u00edvet<\/strong>, hogy&nbsp;<strong>nagyobb mennyis\u00e9g\u0171 v\u00e9rt pump\u00e1ljon az izmokba.&nbsp;<\/strong>A megfelel\u0151 bemeleg\u00edt\u00e9snek ezt a h\u00e1rom fontos l\u00e9p\u00e9st k\u00e9ne tartalmaznia&nbsp;<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<ol class=\"wp-block-list\"><li>Kezd el fokozatosan, p\u00e9ld\u00e1ul fut\u00e1ssal&nbsp;<strong>n\u00f6velni a pulzusod<\/strong>&nbsp;a jobb <strong>v\u00e9rkering\u00e9s\u00e9rt az eg\u00e9sz testben<\/strong>.<\/li><li>Foglalj bele a bemeleg\u00edt\u00e9sbe olyan <strong>gyakorlatokat&nbsp;<\/strong>is,&nbsp;amelyek azon<strong>&nbsp;izmok \u00e9s \u00edz\u00fcletek mozg\u00e9konys\u00e1g\u00e1ra&nbsp;<\/strong>ir\u00e1nyulnak,&nbsp;amelyekre az edz\u00e9s k\u00f6zben sz\u00fcks\u00e9ged lesz. Ha p\u00e9ld\u00e1ul futni k\u00e9sz\u00fclsz, mozgasd \u00e1t a bok\u00e1d, a v\u00e1dlid \u00e9s a helyes testtart\u00e1shoz sz\u00fcks\u00e9ges izmokat.<\/li><li><strong>K\u00e9sz\u00edtsd fel az elm\u00e9d<\/strong>&nbsp;\u00e9s meleg\u00edts be olyan mozdulatok seg\u00edts\u00e9g\u00e9vel, amelyek felk\u00e9sz\u00edtik a testet&nbsp;az&nbsp;edz\u00e9sre. Ha nehezebb s\u00falyokkal k\u00e9sz\u00fclsz edzeni, akkor <strong>a bemeleg\u00edt\u00e9s alatt&nbsp;<\/strong>k\u00fcl\u00f6n-k\u00fcl\u00f6n&nbsp;<strong>\u00e1tgyakorolhatod a mozdulatok r\u00e9szeit,&nbsp;<\/strong>amelyeket v\u00e9gezni k\u00e9sz\u00fclsz.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rozcvi_ka_pred_cvi_en_m.jpeg\" alt=\"Bemeleg\u00edt\u00e9s\" width=\"843\" height=\"562\" title=\"Bemeleg\u00edt\u00e9s\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Megfeledkezel a regener\u00e1ci\u00f3r\u00f3l<\/h3>\n\n\n\n<p><strong>A rendszeres edz\u00e9s a<\/strong>&nbsp;<strong>legjobb m\u00f3dszer,<\/strong>&nbsp;hogy el\u00e9rd a meg\u00e1lmodott <strong>fitness c\u00e9lodat. A&nbsp;regener\u00e1ci\u00f3ra sz\u00e1nt napoknak <\/strong>ugyan\u00fagy&nbsp;a terved&nbsp;<strong>r\u00e9sz\u00e9t<\/strong> kell k\u00e9pezni\u00fck, mint az <strong>edz\u0151napoknak<\/strong><strong>.&nbsp;<\/strong>Ezek alatt a szervezetnek&nbsp;<strong>lehet\u0151s\u00e9ge ny\u00edlik feldolgozni a fejl\u0151d\u00e9st,<\/strong>&nbsp;amit a tested az edz\u0151napok sor\u00e1n \u00e9rt el. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p>Ne felejtsd el, hogy a <strong>t\u00faledzetts\u00e9g nem egy m\u00edtosz,&nbsp;<\/strong>amelyet a regener\u00e1ci\u00f3 rajong\u00f3i tal\u00e1ltak ki. A t\u00faledzetts\u00e9g <strong>gyakori probl\u00e9ma a fitness rajong\u00f3k&nbsp;<\/strong>k\u00f6r\u00e9ben, akik folyton jav\u00edtani szeretn\u00e9nek a k\u00e9pess\u00e9geiken \u00e9s&nbsp;<strong>megfeledkeznek a szervezet teljes\u00e9rt\u00e9k\u0171 pihen\u00e9s\u00e9r\u0151l.&nbsp;<\/strong>Ne feledd, hogy a&nbsp;<strong>min\u0151s\u00e9gi regener\u00e1ci\u00f3 ugyanolyan fontos, mint a becs\u00fcletesen v\u00e9gzett edz\u00e9s.&nbsp;<\/strong>A nem elegend\u0151 pihen\u00e9s eredm\u00e9nye <strong>t\u00falterhel\u00e9sb\u0151l ad\u00f3d\u00f3<\/strong>&nbsp;<strong>s\u00e9r\u00fcl\u00e9s&nbsp;<\/strong>\u00e9s&nbsp;<strong>t\u00faledzetts\u00e9g&nbsp;<\/strong>is lehet, amely&nbsp;<strong>hormonzavarhoz, f\u00e1radts\u00e1ghoz \u00e9s az er\u0151 cs\u00f6kken\u00e9s\u00e9hez&nbsp;<\/strong>vezethet.<strong>&nbsp;<\/strong><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>\u00c9rdekel a t\u00faledzetts\u00e9g t\u00e9mak\u00f6re \u00e9s szeretn\u00e9l t\u00f6bbet megtudni r\u00f3la? Olvasd el a cikk\u00fcnket:<span style=\"color: #ff6600;\">&nbsp;<\/span><a href=\"https:\/\/gymbeam.hu\/blog\/tuledzettseg-teny-vagy-mitosz\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">T\u00faledzetts\u00e9g &#8211; t\u00e9ny vagy m\u00edtosz?<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/regener_cia_po_tr_ningu.jpg\" alt=\"Regener\u00e1ci\u00f3 edz\u00e9s ut\u00e1n\" width=\"843\" height=\"563\" title=\"Regener\u00e1ci\u00f3 edz\u00e9s ut\u00e1n\"\/><\/figure><\/div>\n\n\n\n<p>Nagyszer\u0171, ha <strong>mindennap&nbsp;<\/strong>tal\u00e1lsz id\u0151t az&nbsp;<strong>edz\u0151teremre&nbsp;<\/strong>\u00e9s a min\u0151s\u00e9gi edz\u00e9sre, felt\u00e9ve, hogy a nap t\u00f6bbi r\u00e9sz\u00e9t&nbsp;<strong>nem a kanap\u00e9n pihenve t\u00f6lt\u00f6d.&nbsp;<\/strong><strong>Ne kompenz\u00e1ld<\/strong>&nbsp;a mindennapi edz\u0151termet azzal, hogy cs\u00f6kkented&nbsp;<strong>a t\u00f6bbi fizikai tev\u00e9kenys\u00e9get&nbsp;<\/strong>napk\u00f6zben.&nbsp;Ugyanis megeshet, hogy a <strong>napi kal\u00f3riakiad\u00e1sod&nbsp;<\/strong><strong>ugyanolyan \u00e9rt\u00e9ken&nbsp;<\/strong>lesz, mintha egy\u00e1ltal\u00e1n&nbsp;<strong>nem edzett\u00e9l&nbsp;<\/strong>volna. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egyik m\u00f3dszer a pihen\u0151napok szervez\u00e9s\u00e9re a&nbsp;<strong>3 ON &#8211; 1 OFF<\/strong>&nbsp;edz\u00e9si st\u00edlus. Ez azt jelenti, hogy h\u00e1rom edz\u0151nap ut\u00e1n <strong>egy pihen\u0151nap&nbsp;<\/strong>j\u00f6n. A fel\u00e9p\u00fcl\u00e9shez sz\u00fcks\u00e9ges id\u0151 azonban&nbsp;<strong>az edz\u00e9s szintj\u00e9t\u0151l f\u00fcgg.&nbsp;<\/strong>A kezd\u0151k eset\u00e9ben&nbsp;<strong>heti 3 napot&nbsp;<\/strong>j\u00f3&nbsp;edzeni, de&nbsp;ha<strong>&nbsp;<\/strong>a&nbsp;<strong>halad\u00f3k&nbsp;<\/strong>k\u00f6z\u00e9 tartozol, akkor a heti edz\u00e9stervedben&nbsp;<strong>5 edz\u0151nap <\/strong>is szerepelhet. A regener\u00e1ci\u00f3 fontos eleme az&nbsp;<strong>alv\u00e1s&nbsp;<\/strong>is, mert alv\u00e1s k\u00f6zben ker\u00fcl sor a&nbsp;<strong>hormontermel\u00e9sre,&nbsp;<\/strong>\u00e9s ez befoly\u00e1solja az edz\u00e9s min\u0151s\u00e9g\u00e9t is. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Megfelel\u0151 h\u00e1romnapos spliten gondolkodsz? Van egy tipp\u00fcnk egy <strong>3 napos<\/strong><strong>&nbsp;Push\/Pull rutinra.<\/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><strong>1. nap<\/strong>&nbsp;&#8211; l\u00e1b \u00e9s has &#8211; a l\u00e1bedz\u00e9s m\u00e1r mag\u00e1ban neh\u00e9z. Ha becs\u00fcletesen megdolgoztatod a l\u00e1baid, akkor egy nagyon kimer\u00edt\u0151 edz\u00e9sr\u0151l van sz\u00f3. <\/p>\n\n\n\n<p><strong>2. nap<\/strong>&nbsp;&#8211; mell, v\u00e1ll, tricepsz \u00e9s has &#8211; ez az \u00fan. \u201cPush\u201d nap, amikor a mellizom edz\u00e9se mellett a tricepsz \u00e9s a v\u00e1ll edz\u00e9s\u00e9re is sor ker\u00fcl. <\/p>\n\n\n\n<p><strong>3. nap<\/strong>&nbsp;&#8211; h\u00e1t, bicepsz, alkar \u00e9s has &#8211; \u201cpull\u201d nap. A h\u00e1tedz\u00e9shez a k\u00e9z \u00e9s az alkar is csatlakozik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt az edz\u00e9stervet <strong>rot\u00e1ci\u00f3val&nbsp;<\/strong>oldhatod meg, amely lehet\u0151v\u00e9 teszi, hogy&nbsp;<strong>2 napod&nbsp;<\/strong>legyen&nbsp;<strong>az edz\u00e9sek k\u00f6z\u00f6tt.&nbsp;<\/strong>Edzhetsz <strong>megadott<\/strong>&nbsp;<strong>napokon is,<\/strong>&nbsp;p\u00e9ld\u00e1ul <strong>szerd\u00e1n, p\u00e9nteken \u00e9s vas\u00e1rnap.&nbsp;<\/strong>N\u00e9h\u00e1nyan ezt a feloszt\u00e1st&nbsp;<strong>heti k\u00e9tszer&nbsp;<\/strong>csin\u00e1lj\u00e1k<strong>&nbsp;(3 ON &#8211; 1 OFF rendszer),<\/strong>&nbsp;m\u00e1soknak b\u0151ven <strong>el\u00e9g,&nbsp;<\/strong>ha&nbsp;<strong>heti egyszer hajtj\u00e1k v\u00e9gre<\/strong><strong>.<\/strong><span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/po_et_tr_ningov_ch_dn_.JPG\" alt=\"Edz\u0151napok sz\u00e1ma\" width=\"843\" height=\"562\" title=\"Edz\u0151napok sz\u00e1ma\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Nem \u00e9tkezel kiegyens\u00falyozottan&nbsp;<\/h3>\n\n\n\n<p><strong>A kiegyens\u00falyozott \u00e9trend<\/strong>&nbsp;nagyon fontos a teljes\u00e9rt\u00e9k\u0171 edz\u00e9shez, mert&nbsp;<strong>hozz\u00e1j\u00e1rul a sportteljes\u00edtm\u00e9ny javul\u00e1s\u00e1hoz.&nbsp;<\/strong>Nem egyszer\u0171 megfelel\u0151en \u00e9tkezni a mindennapi k\u00f6telezetts\u00e9gek mellett, \u00e9s ugyancsak neh\u00e9z meghat\u00e1rozni egy olyan \u00e9trendet, amely mindenkin\u00e9l m\u0171k\u00f6dik.&nbsp;Mindannyiunk teste egyedi, \u00e1m l\u00e9teznek <strong>univerz\u00e1lis t\u00e9nyek,&nbsp;<\/strong>amelyekre meg\u00e9ri odafigyelni&nbsp;<span style=\"color: #ff6600;\">[3]<\/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>magas min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9k<\/li><li>esszenci\u00e1lis zs\u00edrsavak (p\u00e9ld\u00e1ul di\u00f3f\u00e9l\u00e9k vagy avok\u00e1d\u00f3)<\/li><li>feldolgozatlan \u00e9lelmiszerek<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9letm\u00f3d megv\u00e1ltoztat\u00e1sa sor\u00e1n nemcsak a rendszeres edz\u00e9s, hanem az <strong>\u00e9trend m\u00f3dos\u00edt\u00e1sa&nbsp;<\/strong>is fontos.&nbsp;Figyelj azonban oda, hogy mik\u00f6zben eg\u00e9szs\u00e9gesen igyekszel enni, ne&nbsp;\u201c\u00e9hezz\u201d. Maximum&nbsp;<strong>500 kal\u00f3ri\u00e1val<\/strong>&nbsp;szabadna&nbsp;<strong>cs\u00f6kkentened&nbsp;<\/strong>a napi kal\u00f3riabeviteled&nbsp;a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n.&nbsp;Ha a kal\u00f3riabeviteln\u00e9l a k\u00fcl\u00f6nbs\u00e9g <strong>t\u00f6bb mint 500,&nbsp;<\/strong>megeshet, hogy&nbsp;<strong>az eredm\u00e9nyek helyett&nbsp;<\/strong>a tested&nbsp;<strong>kevesebb kal\u00f3ri\u00e1t fog \u00e9getni, hogy megtartsa a<\/strong> <strong>zs\u00edrt<\/strong><strong>&nbsp;testben. <\/strong>A szervezet \u00fan.&nbsp;<strong>t\u00fal\u00e9l\u00e9si \u00fczemm\u00f3dba&nbsp;<\/strong>ker\u00fcl,&nbsp;te pedig el\u00e9red azt a pontot, amikor <strong>\u00e9hs\u00e9get&nbsp;<\/strong>fogsz \u00e9rezni,&nbsp;<strong>a tested nem kap el\u00e9g t\u00e1panyagot,<\/strong>&nbsp;r\u00e1ad\u00e1sul <strong>nem is fog megfelel\u0151en fogyni<\/strong><strong>.<\/strong> <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>Az egyik gyakori hiba, amely az \u00e9tkez\u00e9ssel f\u00fcgg \u00f6ssze, a <strong>nem elegend\u0151 t\u00e1panyag a pihen\u0151napokon. <\/strong>Az izmaid a pihen\u0151napon is n\u0151nek, ez\u00e9rt&nbsp;<strong>eg\u00e9sz id\u0151 alatt&nbsp;<\/strong><strong>megfelel\u0151 t\u00e1panyagra&nbsp;<\/strong>van sz\u00fcks\u00e9g\u00fck.<strong> Ne korl\u00e1tozd<\/strong>&nbsp;a tested csak az\u00e9rt,&nbsp;mert a pihen\u0151napon<strong>&nbsp;<\/strong><strong>kevesebb kal\u00f3ri\u00e1t \u00e9getsz.&nbsp;<\/strong>A szervezetednek a&nbsp;<strong>kiegyens\u00falyozott m\u0171k\u00f6d\u00e9shez&nbsp;<\/strong>rendszeres \u00e9tkez\u00e9sre van sz\u00fcks\u00e9ge. Ne f\u00e9lj <strong>elegend\u0151 pihen\u00e9ssel&nbsp;<\/strong>\u00e9s <strong>megfelel\u0151 \u00e9tellel&nbsp;<\/strong>k\u00e9nyeztetni. <span style=\"color: #ff6600;\">[5]<\/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\">5. Az edz\u00e9sed nem el\u00e9g ig\u00e9nyes<\/h3>\n\n\n\n<p>A nem elegend\u0151 edz\u00e9s alatt egy eg\u00e9sz sor&nbsp;<strong>t\u00e9nyez\u0151t&nbsp;<\/strong>k\u00e9pzelhet\u00fcnk el, amelyek <strong>megakad\u00e1lyozz\u00e1k, hogy hat\u00e9kony legyen \u00e9s az eredm\u00e9nyeket is f\u00e9kezik.&nbsp;<\/strong>Ha ugyanolyan edz\u00e9st v\u00e9gzel egy bizonyos id\u0151n kereszt\u00f3l, akkor egy id\u0151<strong>&nbsp;<\/strong>ut\u00e1n m\u00e1r nem veszel \u00e9szre javul\u00e1st. Ekkor \u00e1t kell gondolnod, hogy az edz\u00e9sed el\u00e9g ig\u00e9nyes-e. Az <strong>intenzit\u00e1st&nbsp;<\/strong>t\u00f6bb m\u00f3don is&nbsp;<strong>n\u00f6velheted<\/strong>&nbsp;<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<ul class=\"wp-block-list\"><li>s\u00falyok n\u00f6vel\u00e9se \u00e9s ism\u00e9tl\u00e9sek cs\u00f6kkent\u00e9se<\/li><li>gyakorlatok instabil fel\u00fcleteken<\/li><li>gyakorlatok robban\u00e9konys\u00e1gra<\/li><li>k\u00f6redz\u00e9s<\/li><li>edz\u00e9s felad\u00e1sig<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/intenzita_tr_ningu.jpg\" alt=\"Az edz\u00e9s intenzit\u00e1sa\" width=\"843\" height=\"563\" title=\"Az edz\u00e9s intenzit\u00e1sa\"\/><\/figure><\/div>\n\n\n\n<p>Gyakori t\u00e9nyez\u0151, amely az edz\u00e9s hat\u00e9konys\u00e1g\u00e1ra hat, a <strong>t\u00fal hossz\u00fa sz\u00fcnet a sorozatok k\u00f6z\u00f6tt<\/strong>.&nbsp;A <strong>sz\u00fcnet&nbsp;<\/strong>megfelel\u0151&nbsp;<strong>hossz\u00fas\u00e1ga az edz\u00e9s t\u00edpus\u00e1t\u00f3l f\u00fcgg. <\/strong>P\u00e9ld\u00e1ul a neh\u00e9z s\u00falyokra ir\u00e1nyul\u00f3 t\u00f6megn\u00f6vel\u0151 edz\u00e9s hosszabb pihen\u0151id\u0151t ig\u00e9nyel, mint a kardi\u00f3 edz\u00e9s. A t\u00fal hossz\u00fa sz\u00fcnetek <strong>cs\u00f6kkentik a pulzussz\u00e1mot,&nbsp;<\/strong>ami k\u00e1ros lehet. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jobb \u00e1ttekinthet\u0151s\u00e9ghez bemutatjuk a sorozatok k\u00f6z\u00f6tti sz\u00fcnetek aj\u00e1nlott hossz\u00fas\u00e1g\u00e1t az edz\u00e9s t\u00edpus\u00e1t\u00f3l f\u00fcgg\u0151en&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<ul class=\"wp-block-list\"><li><strong>Er\u0151s\u00edt\u0151 edz\u00e9s<\/strong>&nbsp;&#8211; a megfelel\u0151 id\u0151 a pihen\u00e9sre az er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n&nbsp;<strong>3 &#8211; 5 perc.<\/strong>&nbsp;Az er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n a szervezet az energi\u00e1t az <strong>ATP rendszerb\u0151l<\/strong> nyeri. Az ATP-t <strong>gyors energiatermel\u00e9sre&nbsp;<\/strong>haszn\u00e1lja,&nbsp;<strong>oxig\u00e9n-foszfog\u00e9nek haszn\u00e1lata n\u00e9lk\u00fcl<\/strong><strong>.<\/strong>&nbsp;A testnek k\u00f6r\u00fclbel\u00fcl <strong>3 percbe&nbsp;<\/strong>telik a&nbsp;<strong>foszfog\u00e9n tartal\u00e9kok p\u00f3tl\u00e1sa,<\/strong>&nbsp;mivel a szervezetnek csak egy kis tartal\u00e9ka van, amely k\u00f6r\u00fclbel\u00fcl 15 m\u00e1sodpercre el\u00e9g. Adj az ATP rendszerednek el\u00e9g id\u0151t, az pedig azzal fogja megh\u00e1l\u00e1lni, hogy nehezebb s\u00falyokkal is meg tudsz birk\u00f3zni \u00e9s er\u0151sebb leszel.<\/li><li><strong>Hipertr\u00f3fikus edz\u00e9s (az izmok n\u00f6veked\u00e9s\u00e9\u00e9rt)<\/strong> &#8211; a szervezetnek 1 &#8211; 2 perc pihen\u00e9sre van sz\u00fcks\u00e9ge. Az energia forr\u00e1sa az&nbsp;<strong>ATP \u00e9s a glikolitikus rendszer,<\/strong>&nbsp;ez\u00e9rt nem sz\u00fcks\u00e9ges a hosszabb intervallum. A r\u00f6videbb pihen\u0151id\u0151 (1 &#8211; 2 perc) ugyanis <strong>a hormonok jelent\u0151sebb felszabadul\u00e1s\u00e1t&nbsp;<\/strong>okozza,&nbsp;<strong>anabolikus hat\u00e1ssal<\/strong>.&nbsp;Emellett a r\u00f6videbb id\u0151&nbsp;<strong>fokozza a v\u00e9r\u00e1raml\u00e1st <\/strong>az edzett izmokba, amely seg\u00edt a <strong>feh\u00e9rj\u00e9nek gyorsabban eljutni az izmokba<\/strong><strong>.<\/strong><\/li><li><strong>\u00c1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9s<\/strong>&nbsp;&#8211; a sz\u00fcnet legmegfelel\u0151bb hossz\u00fas\u00e1ga a sorozatok k\u00f6z\u00f6tt az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9s sor\u00e1n <strong>45 m\u00e1sodperc &#8211; 2 perc<\/strong><strong>.<\/strong>&nbsp;Az energia az <strong>aer\u00f3b anyagcser\u00e9b\u0151l<\/strong>&nbsp;sz\u00e1rmazik, a test pedig&nbsp;<strong>sz\u00e9nhidr\u00e1tot \u00e9s zs\u00edrt \u00e9get,&nbsp;<\/strong>oxig\u00e9n jelenl\u00e9te mellett. Ez az edz\u00e9st\u00edpus jav\u00edt <strong>a f\u00e1radts\u00e1g elleni ellen\u00e1ll\u00e1son,<\/strong>&nbsp;amelyet<strong>&nbsp;a tejsav felgy\u00fcleml\u00e9se&nbsp;<\/strong>okoz. A 15-20 ism\u00e9tl\u00e9ssel v\u00e9gzett edz\u00e9sek&nbsp;<strong>jav\u00edtj\u00e1k&nbsp;<\/strong>a test k\u00e9pess\u00e9g\u00e9t&nbsp;<strong>megszabadulni a tejsavt\u00f3l<\/strong><strong>.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gyakorlatok kivitelez\u00e9s\u00e9nek<strong> technik\u00e1ja<\/strong> <strong>fontos, <\/strong>\u00e1m a megfelel\u0151 eredm\u00e9nyekhez <strong>a sz\u00fcnet megfelel\u0151 hossz\u00fas\u00e1ga <\/strong>is hozz\u00e1j\u00e1rul. Szeretn\u00e9l a sorozatok k\u00f6zti sz\u00fcnetekr\u0151l t\u00f6bbet megtudni? <span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Olvasd el a cikk\u00fcnket<\/span>: <a href=\"https:\/\/gymbeam.hu\/blog\/szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott\/\" target=\"_blank\" aria-label=\"Hogyan lehet a legmegfelel\u0151bb m\u00f3don sz\u00fcnetet tartani az egyes ism\u00e9tl\u00e9sek, gyakorlatok \u00e9s edz\u00e9sek k\u00f6z\u00f6tt? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan lehet a legmegfelel\u0151bb m\u00f3don sz\u00fcnetet tartani az egyes ism\u00e9tl\u00e9sek, gyakorlatok \u00e9s edz\u00e9sek k\u00f6z\u00f6tt?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prest_vky_medzi_s_riami.jpg\" alt=\"Sz\u00fcnetek a sorozatok k\u00f6z\u00f6tt\" width=\"843\" height=\"562\" title=\"Sz\u00fcnetek a sorozatok k\u00f6z\u00f6tt\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V\u00e9gezet\u00fcl p\u00e1r tan\u00e1cs a jobb eredm\u00e9ny el\u00e9r\u00e9s\u00e9hez<\/h3>\n\n\n\n<p>V\u00e9gezet\u00fcl adunk p\u00e1r tippet, amelyek seg\u00edtenek jobb eredm\u00e9nyt \u00e9s fejl\u0151d\u00e9st el\u00e9rni az edz\u00e9s sor\u00e1n&nbsp;<span style=\"color: #ff6600;\">[11] [12] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Tartsd az ellen\u0151rz\u00e9sed alatt az \u00e9trended<\/strong>&nbsp;&#8211; a min\u0151s\u00e9gi edz\u00e9s kulcsa a becs\u00fcletes \u00e9trend, amely \u00fczemanyag az edz\u00e9s sor\u00e1n \u00e9s t\u00e1panyagok forr\u00e1sa a regener\u00e1ci\u00f3hoz.<\/li><li><strong>Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l<\/strong>&nbsp;&#8211; az izmoknak az edz\u00e9s ut\u00e1n t\u00e1panyagokra, f\u0151leg&nbsp;<a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9re<\/a>&nbsp;van sz\u00fcks\u00e9ge a meg\u00fajul\u00e1shoz.<\/li><li><strong>Sz\u00e9nhidr\u00e1t<\/strong>&nbsp;&#8211; energia a szervezet sz\u00e1m\u00e1ra. Sz\u00e9nhidr\u00e1t n\u00e9lk\u00fcl energi\u00e1t vesz\u00edtesz az intenz\u00edv edz\u00e9shez. Ez\u00e9rt f\u0151leg eg\u00e9szs\u00e9ges sz\u00e9nhidr\u00e1t forr\u00e1st keress, p\u00e9ld\u00e1ul ban\u00e1nt.<\/li><li><strong>Hidrat\u00e1ci\u00f3<\/strong>&nbsp;&#8211; a szervezetnek n\u00e9h\u00e1ny \u00f3r\u00e1ba telik felsz\u00edvni a vizet, ez\u00e9rt igyekezz rendszeresen hidrat\u00e1lni. Nem el\u00e9g az edz\u00e9s el\u0151tt fogyasztani folyad\u00e9kot.<\/li><li><strong>Ne feledkezz meg a ny\u00fajt\u00e1sr\u00f3l<\/strong>&nbsp;&#8211; az edz\u00e9st mindig kezd az izmok \u00e9s \u00edz\u00fcletek felk\u00e9sz\u00edt\u00e9s\u00e9vel. Min\u00e9l jobb a mozg\u00e1si tartom\u00e1nyod, ann\u00e1l jobb eredm\u00e9nyeket \u00e9rhetsz el a s\u00falyok emel\u00e9se sor\u00e1n.<\/li><li><strong>L\u00e9gy t\u00fcrelmes<\/strong>&nbsp;&#8211; t\u00fcrelem n\u00e9lk\u00fcl nagyon neh\u00e9z a fejl\u0151d\u00e9s fel\u00e9 vezet\u0151 \u00fat. Nem \u00e1rt rendszeresen f\u00e9nyk\u00e9pezkedni \u00e9s l\u00e1tni a r\u00e9gi alakodat. A v\u00e1ltoz\u00e1s garant\u00e1ltan \u00f6r\u00f6m\u00f6dre lesz \u00e9s n\u00f6veli a motiv\u00e1ci\u00f3d.<\/li><li><strong>Figyelj a t\u00faledzetts\u00e9gre<\/strong>&nbsp;&#8211; hallgass a testedre. Az \u00e1lland\u00f3 f\u00e1radts\u00e1g \u00e9s a lassabb fejl\u0151d\u00e9s a jele, hogy sz\u00fcnetre van sz\u00fcks\u00e9ged. Nem kell f\u00e9lned, egy r\u00f6vid sz\u00fcnet \u00e9s elegend\u0151 pihen\u00e9s mellett nem vesz\u00edtesz sem az izomt\u00f6megedb\u0151l, sem a kond\u00edci\u00f3db\u00f3l.<\/li><li><strong>Ne izgulj<\/strong>&nbsp;&#8211; ha most kezdted az edz\u00e9st, adj a szervezetednek el\u00e9g id\u0151t az alkalmazkod\u00e1sra az \u00faj tev\u00e9kenys\u00e9gre. A s\u00falyokkal val\u00f3 edz\u00e9s m\u00e1r mag\u00e1ban neh\u00e9z. Ne izgulj, mert nagyon gyorsan megs\u00e9r\u00fclhetsz vagy ki\u00e9ghetsz.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lep_ie_v_sledky_tr_ningu.jpg\" alt=\"Jobb eredm\u00e9nyek\" width=\"843\" height=\"562\" title=\"Jobb eredm\u00e9nyek\"\/><\/figure><\/div>\n\n\n\n<p>Az<strong>&nbsp;edz\u00e9s<\/strong>&nbsp;egy id\u0151ig\u00e9nyes, fizikailag \u00e9s lelkileg is <strong>leterhel\u0151 folyamat,&nbsp;<\/strong>amellyel eredm\u00e9nyeket szeretn\u00e9nk el\u00e9rni, ez\u00e9rt logikus, hogy&nbsp;<strong>javul\u00e1st \u00e9s fejl\u0151d\u00e9st v\u00e1runk.<\/strong>&nbsp;A <strong>nem el\u00e9gs\u00e9ges eredm\u00e9ny<\/strong>&nbsp;<strong>demotiv\u00e1ci\u00f3hoz, <\/strong>illetve<strong> az \u00e9rdekl\u0151d\u00e9s <\/strong>teljes<strong> elveszt\u00e9s\u00e9hez <\/strong>vezethet. A<strong>&nbsp;<\/strong>sikertelens\u00e9g m\u00f6g\u00f6tt a nem megfelel\u0151 \u00e9tkez\u00e9s, a rosszul meghat\u00e1rozott c\u00e9lok vagy a&nbsp;nem elegend\u0151 pihen\u00e9s lehet. Rem\u00e9lj\u00fck, hogy felkeltette az \u00e9rdekl\u0151d\u00e9sedet ez a cikk \u00e9s sok \u00faj inform\u00e1ci\u00f3t tudt\u00e1l meg bel\u0151le. Szeretn\u00e9d, ha <strong>a bar\u00e1taid is tudom\u00e1st szerezn\u00e9nek <\/strong>r\u00f3la,&nbsp;hogy mi lehet az&nbsp;oka annak, hogy az edz\u00e9s nem hozza az elv\u00e1rt eredm\u00e9nyeket? Ne habozz,&nbsp;<strong>\u00e9s t\u00e1mogasd a cikket egy megoszt\u00e1ssal<\/strong><strong>.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Az edz\u00e9s eredm\u00e9nyek n\u00e9lk\u00fcl demotiv\u00e1lhat \u00e9s az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dra ir\u00e1nyul\u00f3 \u00e9rdekl\u0151d\u00e9s elveszt\u00e9s\u00e9hez vezethet. Ismerj\u00e9tek meg az okokat, amelyek g\u00e1tolnak az eredm\u00e9nyek el\u00e9r\u00e9s\u00e9ben.<\/p>\n","protected":false},"author":25,"featured_media":150047,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7224,7356,7188,7212],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239377","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-bemelegites","9":"tag-etrend-hu","10":"tag-izomtomeg-noveles","11":"tag-regeneracio","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>5 ok, mi\u00e9rt nem l\u00e1tj\u00e1tok az edz\u00e9s eredm\u00e9ny\u00e9t - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Az edz\u00e9s eredm\u00e9nyek n\u00e9lk\u00fcl demotiv\u00e1lhat \u00e9s az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dra ir\u00e1nyul\u00f3 \u00e9rdekl\u0151d\u00e9s elveszt\u00e9s\u00e9hez vezethet. 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