{"id":255592,"date":"2017-07-21T04:41:00","date_gmt":"2017-07-21T02:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255592"},"modified":"2023-08-31T08:54:22","modified_gmt":"2023-08-31T06:54:22","slug":"az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/","title":{"rendered":"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja"},"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\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/#1_Bonyolult_edzessel_kezd\" title=\"1. Bonyolult edz\u00e9ssel kezd\">1. Bonyolult edz\u00e9ssel kezd<\/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\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/#2_Tul_nehez_sulyokkal_edz\" title=\"2. T\u00fal neh\u00e9z s\u00falyokkal edz\">2. T\u00fal neh\u00e9z s\u00falyokkal edz<\/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\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/#3_Tul_sokat_osszpontosit_a_kardio_edzesekre\" title=\"3. T\u00fal sokat \u00f6sszpontos\u00edt a kardi\u00f3 edz\u00e9sekre\">3. T\u00fal sokat \u00f6sszpontos\u00edt a kardi\u00f3 edz\u00e9sekre<\/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\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/#4_A_megfelelo_technika_hanyagolasa\" title=\"4. A megfelel\u0151 technika hanyagol\u00e1sa\">4. A megfelel\u0151 technika hanyagol\u00e1sa<\/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\/az-ujoncok-5-leggyakoribb-hibaja-es-azok-elkerulesenek-modja\/#5_Nem_szentel_eleg_figyelmet_a_taplalkozasnak\" title=\"5. Nem szentel el\u00e9g figyelmet a t\u00e1pl\u00e1lkoz\u00e1snak\">5. Nem szentel el\u00e9g figyelmet a t\u00e1pl\u00e1lkoz\u00e1snak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00dajonc az edz\u0151teremben \u00e9s nagyon lelkes, hogy a teste hamarosan v\u00e1ltozni kezd? Bizonyosodjon meg azonban arr\u00f3l, hogy a megfelel\u0151 m\u00f3don kezdi el. A megfelel\u0151 technika \u00e9s hozz\u00e1\u00e1ll\u00e1s sokkal <strong>fontosabb, mint a neh\u00e9z s\u00falyok haszn\u00e1lata<\/strong>, s\u0151t, err\u0151l nagyon gyorsan meg is bizonyosodhat!<\/p>\n\n\n\n<p>Nagyon sok \u00faj torn\u00e1z\u00f3 nem megfelel\u0151en edz, ez\u00e9rt <strong>megfosztj\u00e1k \u00f6nmagukat <\/strong>azokt\u00f3l <strong>az eredm\u00e9nyekt\u0151l<\/strong>, melyeket val\u00f3j\u00e1ban el\u00e9rhettek volna. Ennek elker\u00fcl\u00e9se \u00e9rdek\u00e9ben sz\u00e1njon r\u00e1 egy kis id\u0151t, \u00e9s n\u00e9zze meg az 5 leggyakoribb hib\u00e1t, amit az \u00fajoncok elk\u00f6vetnek. Ezut\u00e1n biztos lehet abban, hogy a megfelel\u0151 m\u00f3don fog edzeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bonyolult_edzessel_kezd\"><\/span>1. Bonyolult edz\u00e9ssel kezd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az els\u0151 hiba, mellyel a leggyakrabban tal\u00e1lkozunk. Fantasztikus dolog, hogy azonnali eredm\u00e9nyeket szeretne el\u00e9rni \u00e9s kem\u00e9nyen dolgozik, de ne feledkezzen meg arr\u00f3l sem, hogy a <strong>testnek hozz\u00e1 kell szoknia 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>J\u00f6jj\u00f6n most egy elm\u00e9let\u2026 Ha bonyolultabb \u00e9s meger\u0151ltet\u0151bb mozdulatokkal kezdett torn\u00e1zni, mit gondol, ilyen temp\u00f3 mellett meddig lesz k\u00e9pes <strong>l\u00e9p\u00e9st tartani<\/strong>? A legnagyobb val\u00f3sz\u00edn\u0171s\u00e9g szerint m\u00e1r az els\u0151 h\u00e9ten s\u00e9r\u00fcl\u00e9st szenved. A m\u00e1sodik lehet\u0151s\u00e9g az, hogy azonnal nem s\u00e9r\u00fcl meg \u00e9s p\u00e1r h\u00e9tig dolgozni fog \u00f6nmag\u00e1n, azonban a <strong>kell\u0151 motiv\u00e1ci\u00f3 hi\u00e1ny\u00e1ban abbahagyja<\/strong> az eg\u00e9szet.<\/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\/iStock-649456762.jpg\" alt=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\" width=\"843\" height=\"562\" title=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\"\/><\/figure><\/div>\n\n\n\n<p>T\u00f6bb, mint nyilv\u00e1nval\u00f3, hogy ez nem a megfelel\u0151 \u00fat. Olyan rutint v\u00e1lasszon, ami <strong>megfelel <\/strong>\u00d6nnek \u00e9s <strong>a kond\u00edci\u00f3j\u00e1nak<\/strong>. Sokkal jobb ink\u00e1bb hozz\u00e1adni, l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre fejl\u0151dni, ennek k\u00f6sz\u00f6nhet\u0151en <strong>el\u00e9ri a k\u00edv\u00e1nt eredm\u00e9nyeket is<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tul_nehez_sulyokkal_edz\"><\/span>2. T\u00fal neh\u00e9z s\u00falyokkal edz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Figyeljen a korl\u00e1taira, nagy gonddal v\u00e1lassza ki a <strong>s\u00falyokat, melyekkel edzeni fog<\/strong>. Nem sz\u00fcks\u00e9ges minden mozdulatb\u00f3l \u00f6t szett neh\u00e9z s\u00falyokkal ahhoz, hogy eredm\u00e9nyeket \u00e9rjen el. Az elej\u00e9n \u00f6sszpontos\u00edtson 2 esetleg 3 szettre, \u00e9s megl\u00e1tja, mit tesz ez a testtel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gyakran megt\u00f6rt\u00e9nik, hogy ha ezzel a k\u00e9t, esetleg h\u00e1rom szettel megfelel\u0151en foglalkozott, ez el\u00e9g lesz ahhoz, hogy seg\u00edtsen <strong>n\u00f6velni a teljes er\u0151t<\/strong> \u00e9s az edzetts\u00e9gi szintet.<\/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\/iStock-623665778.jpg\" alt=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\" width=\"843\" height=\"562\" title=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tul_sokat_osszpontosit_a_kardio_edzesekre\"><\/span>3. T\u00fal sokat \u00f6sszpontos\u00edt a kardi\u00f3 edz\u00e9sekre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e9zzen egy kicsit kritikusan az edz\u00e9si rutinj\u00e1ra \u00e9s <strong>alak\u00edtson ki egyens\u00falyt<\/strong> az edz\u00e9sek \u00e9s a c\u00e9ljai k\u00f6z\u00f6tt. Ak\u00e1r a zs\u00edrcs\u00f6kkent\u00e9s, ak\u00e1r az izomt\u00f6meg \u00e9p\u00edt\u00e9se a c\u00e9l, az <strong>er\u0151s\u00edt\u0151 edz\u00e9seknek<\/strong> mindenk\u00e9ppen hely\u00fck van k\u00f6zt\u00fck, azonban a t\u00falzott kardi\u00f3 tr\u00e9ningekben m\u00e1r egy\u00e1ltal\u00e1n nem vagyunk olyan biztosak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9h\u00e1ny \u00fajonc t\u00fal nagy jelent\u0151s\u00e9get tulajdon\u00edt a kardi\u00f3nak. Azonban a gyakori kardi\u00f3 kever\u00e9se a s\u00falyok emel\u00e9s\u00e9vel <strong>k\u00f6nnyen t\u00faledzetts\u00e9ghez vezethet<\/strong>. Term\u00e9szetesen a nem megfelel\u0151en v\u00e9gzett kardi\u00f3 is negat\u00edv hat\u00e1ssal lehet az izmok \u00e9p\u00edt\u00e9s\u00e9re.<\/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\/iStock-542197824_1.jpg\" alt=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\" width=\"843\" height=\"562\" title=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_A_megfelelo_technika_hanyagolasa\"><\/span>4. A megfelel\u0151 technika hanyagol\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Torn\u00e1z\u00e1sn\u00e1l a megfelel\u0151 technika sz\u00fcks\u00e9gszer\u0171s\u00e9gnek sz\u00e1m\u00edt! Ha edz\u00e9s k\u00f6zben nem tudja, mik\u00e9nt kell a megfelel\u0151 m\u00f3don torn\u00e1zni, az <strong>erej\u00e9t feleslegesen haszn\u00e1lja el<\/strong>. Ink\u00e1bb k\u00e9rjen tan\u00e1csot valamilyen szem\u00e9lyi edz\u0151t\u0151l, tal\u00e1ljon az edz\u0151teremben egy partnert, vagy j\u00f3l n\u00e9zze meg a mozdulatokat a YouTube-on.<\/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\/iStock-516070128.jpg\" alt=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\" width=\"843\" height=\"562\" title=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\"\/><\/figure><\/div>\n\n\n\n<p>Ha nem fog megfelel\u0151en edzeni, k\u00e9sz\u00fclj\u00f6n fel arra, hogy az izom\u00e9p\u00edt\u00e9sben nem \u00e9ri majd el a c\u00e9ljait, ennek f\u0151 oka pedig az lesz, hogy <strong>az izomzatot nem stimul\u00e1lta a megfelel\u0151 m\u00f3don<\/strong>. Ezenk\u00edv\u00fcl l\u00e1tv\u00e1nyosan <strong>n\u00f6veli a komolyabb s\u00e9r\u00fcl\u00e9sek rizik\u00f3j\u00e1t is.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adjon id\u0151t, hogy a kezdetekt\u0151l alakuljanak ki a megfelel\u0151 szok\u00e1sok \u00e9s haszn\u00e1ljon ink\u00e1bb lassabb technik\u00e1kat. Kombin\u00e1lja a l\u00e9gz\u00e9st a s\u00falyok emel\u00e9s\u00e9vel \u00fagy, ahogy azt kell, ezzel <strong>effekt\u00edvebb\u00e9 teheti az edz\u00e9st. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Nem_szentel_eleg_figyelmet_a_taplalkozasnak\"><\/span>5. Nem szentel el\u00e9g figyelmet a t\u00e1pl\u00e1lkoz\u00e1snak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e9g\u00fcl az utols\u00f3 kritikus hiba, mely szint\u00e9n nagyon gyakori, a <strong>megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s elhanyagol\u00e1sa<\/strong>. Sok \u00fajonc az edz\u00e9sre figyel csak oda, de megfeledkezik az \u00e9trendr\u0151l. Ami m\u00e9g enn\u00e9l is rosszabb, hogy az edz\u00e9st <strong>ments\u00e9gnek tekintik a t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1saik ellen<\/strong>. <em>\u201eHiszen torn\u00e1zok. B\u00e1rmit ehetek.\u201d<\/em> Az \u00faj edz\u00e9si rutinnak k\u00f6sz\u00f6nhet\u0151en ne essen a gondatlan \u00e9tkez\u00e9s csapd\u00e1j\u00e1ba, hiszen a torna el\u0151nyeit k\u00f6nnyen elnyomhatj\u00e1k az rosszul v\u00e1lasztott \u00e9tel negat\u00edvumai.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jegyezze meg, hogy az \u00e9trend ir\u00e1nyt ad annak, hogy a tests\u00falya melyik ir\u00e1nyba fog elmozdulni! Ha nem figyel a kal\u00f3riabevitelre, vagy nem fogyaszt elegend\u0151 mennyis\u00e9g\u0171 makro t\u00e1panyagokat, <strong>komoly probl\u00e9m\u00e1kat is okozhat \u00f6nmag\u00e1nak. <\/strong><\/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\/iStock-649688098.jpg\" alt=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\" width=\"843\" height=\"562\" title=\"Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja\"\/><\/figure><\/div>\n\n\n\n<p>Bizonyosodjon meg arr\u00f3l, hogy mindezt eml\u00e9kezetben tartja \u00e9s alkalmazza az edz\u00e9si rutinja folyam\u00e1n. Ha \u00edgy tesz, biztos lehet abban, hogy <strong>j\u00f3 \u00faton halad a siker el\u00e9r\u00e9s\u00e9ben!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ossza meg vel\u00fcnk a kommentekben <strong>tapasztalatait, milyenek voltak a kezdetek!<\/strong>&nbsp;\u00d6n mit csin\u00e1lt helytelen\u00fcl? Ha tetszett a cikk\u00fcnk \u00e9s \u00fagy gondolja, hogy <strong>seg\u00edtene azon ismer\u0151seinek<\/strong>, akik most kezdtek el edzeni, ossza meg vel\u00fck is!<\/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\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>\u00dajonc az edz\u0151teremben \u00e9s lelkes, hogy a teste hamarosan v\u00e1ltozni fog? \u00cdme az \u00fajoncok \u00e1ltal elk\u00f6vetett 5 leggyakoribb hiba, elmondjuk, hogyan ker\u00fclhetik el \u0151ket!<\/p>\n","protected":false},"author":25,"featured_media":104404,"comment_status":"open","ping_status":"closed","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":[6456,7638,6672,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255592","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-egeszseges-eletmod","10":"tag-etrend","11":"tag-motivacio","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>Az \u00fajoncok 5 leggyakoribb hib\u00e1ja \u00e9s azok elker\u00fcl\u00e9s\u00e9nek m\u00f3dja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u00dajonc az edz\u0151teremben \u00e9s lelkes, hogy a teste hamarosan v\u00e1ltozni fog? 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