{"id":266097,"date":"2021-06-16T12:58:39","date_gmt":"2021-06-16T10:58:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266097"},"modified":"2022-10-06T15:49:03","modified_gmt":"2022-10-06T13:49:03","slug":"6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/","title":{"rendered":"6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal"},"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\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/#Az_idealis_edzesnek_a_kovetkezo_5_reszbol_kell_allnia\" title=\"Az ide\u00e1lis edz\u00e9snek a k\u00f6vetkez\u0151 5 r\u00e9szb\u0151l kell \u00e1llnia\">Az ide\u00e1lis edz\u00e9snek a k\u00f6vetkez\u0151 5 r\u00e9szb\u0151l kell \u00e1llnia<\/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\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/#Hogyan_kell_edzeni_a_hasat\" title=\"Hogyan kell edzeni a hasat?\">Hogyan kell edzeni a hasat?<\/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\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/#Miert_kell_edzened_a_hasad\" title=\"Mi\u00e9rt kell edzened a hasad?\">Mi\u00e9rt kell edzened a hasad?<\/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\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/#Hogyan_edzd_a_hasad_Segithet_egy_gyors_6_perces_haserosito_edzes\" title=\"Hogyan edzd a hasad? Seg\u00edthet egy gyors 6 perces haser\u0151s\u00edt\u0151 edz\u00e9s\">Hogyan edzd a hasad? Seg\u00edthet egy gyors 6 perces haser\u0151s\u00edt\u0151 edz\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/#Mi_ebbol_a_tanulsag\" title=\"Mi ebb\u0151l a tanuls\u00e1g?\">Mi ebb\u0151l a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mit gy\u0151z\u00f6l megcsin\u00e1lni hat perc alatt? Reggelit lehet k\u00e9sz\u00edteni, meg lehet n\u00e9zni n\u00e9h\u00e1ny hozz\u00e1sz\u00f3l\u00e1st a k\u00f6z\u00f6ss\u00e9gi h\u00e1l\u00f3n vagy szinte egy eg\u00e9sz rekl\u00e1mblokkot megn\u00e9zhet\u00fcnk a t\u00e9v\u00e9ben. Ehhez pedig hozz\u00e1adhatsz egy hasedz\u00e9st, amelyet neked forgattunk.&nbsp;<strong>A feszes has nemcsak a nagyszer\u0171 kondi szimb\u00f3luma, hanem seg\u00edt a testtart\u00e1s jav\u00edt\u00e1s\u00e1ban is, amelyet \u00e9rt\u00e9kelni fogsz a mindennapi \u00e9letben.&nbsp;<\/strong>A mai cikk\u00fcnkb\u0151l az inspir\u00e1ci\u00f3kon a gyakorlatokra k\u00edv\u00fcl, arr\u00f3l is olvashatsz tippeket, hogy milyen r\u00e9szekb\u0151l kell \u00e1llnia a megfelel\u0151 edz\u00e9snek. Ezenk\u00edv\u00fcl megtudhatod, hogy mire kell figyelni a has edz\u00e9sekor.<\/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=\"Az_idealis_edzesnek_a_kovetkezo_5_reszbol_kell_allnia\"><\/span>Az ide\u00e1lis edz\u00e9snek a k\u00f6vetkez\u0151 5 r\u00e9szb\u0151l kell \u00e1llnia <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>F\u00fcggetlen\u00fcl att\u00f3l, hogy a vide\u00f3nk szerint tervezed-e edzeni a hasad vagy b\u00e1rmilyen m\u00e1s tev\u00e9kenys\u00e9g v\u00e1r r\u00e1d, ragaszkodnod kellene a megfelel\u0151 edz\u00e9s alapvet\u0151 strukt\u00far\u00e1j\u00e1hoz. Ha \u00fcl\u0151munk\u00e1t v\u00e9gzel \u00e9s a munk\u00e1b\u00f3l egyenesen edzeni m\u00e9sz, akkor nem a legjobb \u00f6tlet az \u00f6lt\u00f6z\u0151b\u0151l kil\u00e9pve a maxim\u00e1lis hat\u00e1rodhoz k\u00f6zeli s\u00falyokkal guggolni vagy belev\u00e1gni egy intenz\u00edv HIIT edz\u00e9sbe. Ez olyan s\u00e9r\u00fcl\u00e9sekhez vezethet, amelyek egy ideig kivonnak a forgalomb\u00f3l. Ez\u00e9rt fontos, hogy felk\u00e9sz\u00fclj\u00fcnk az edz\u00e9sre, ne becs\u00fclj\u00fck al\u00e1 az eg\u00e9sz test bemeleg\u00edt\u00e9s\u00e9t \u00e9s \u00e1tmozgat\u00e1s\u00e1t. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ez a r\u00e9sz a fej\u00fcnk sz\u00e1m\u00e1ra is fontos, amelyet a munka \u00fczemm\u00f3dr\u00f3l edz\u00e9s \u00fczemm\u00f3dra kell v\u00e1ltani.&nbsp;&nbsp;<\/strong>Arra gondolni, hogy mire nem volt id\u0151d a munkahelyeden vagy mi v\u00e1r r\u00e1d otthon, jelenleg nem hely\u00e9n val\u00f3.&nbsp;<strong>Az\u00e9rt vagy itt, hogy levezesd a fesz\u00fclts\u00e9get \u00e9s tegy\u00e9l valamit az eg\u00e9szs\u00e9ged\u00e9rt \u00e9s a sz\u00e9p alak\u00e9rt.<\/strong><\/p>\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\/2021\/05\/IMG_4828-1124x749.jpg\" alt=\"Mi\u00e9rt kell edz\u00e9s el\u0151tt ny\u00fajtani\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"Mi\u00e9rt kell edz\u00e9s el\u0151tt ny\u00fajtani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Meleg\u00edts be<\/h3>\n\n\n\n<p><strong>A bemeleg\u00edt\u00e9s arra szolg\u00e1l, hogy felk\u00e9sz\u00edtse az izmokat, a sz\u00edvet \u00e9s a t\u00fcd\u0151t az azt k\u00f6vet\u0151 terhel\u00e9sre.&nbsp;<\/strong>A bemeleg\u00edt\u00e9s sz\u00e1mos form\u00e1t \u00f6lthet. Kiv\u00e1l\u00f3 a gyors s\u00e9ta az edz\u0151terembe, a helyben vagy fut\u00f3padon fut\u00e1s, n\u00e9h\u00e1ny burpee vagy ugr\u00e1l\u00e1s&nbsp;<a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\">ugr\u00f3k\u00f6t\u00e9llel<\/a>. El\u00e9g, ha ezt a tev\u00e9kenys\u00e9get 5-10 percig v\u00e9gezz\u00fck. Csak enyh\u00e9n k\u00e9ne kifulladnod. Hiszen nem akarod magadb\u00f3l r\u00f6gt\u00f6n az edz\u00e9s els\u0151 szakasz\u00e1ban a legt\u00f6bbet kihozni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Szentelj egy kis id\u0151t a dinamikus ny\u00fajt\u00e1sra<\/h3>\n\n\n\n<p>A bemeleg\u00edt\u00e9st azonnal k\u00f6sd \u00f6ssze a dinamikus ny\u00fajt\u00e1ssal. K\u00f6r\u00f6zz az \u00edz\u00fcleteiddel a fejedt\u0151l a sarkadig, nyugodtan, ahogy az \u00e1ltal\u00e1nos iskol\u00e1ban tanultad a testnevel\u00e9s \u00f3r\u00e1n.&nbsp;&nbsp;<strong>Ennek k\u00f6sz\u00f6nhet\u0151en jav\u00edthatsz az \u00edz\u00fcleteid mozg\u00e1si tartom\u00e1ny\u00e1n \u00e9s cs\u00f6kkentheted a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t az edz\u00e9sen<\/strong>.[1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l r\u00e9szletesebb inform\u00e1ci\u00f3kat megtudni a bemeleg\u00edt\u00e9s \u00e9s a ny\u00fajt\u00e1s t\u00e9m\u00e1j\u00e1r\u00f3l, akkor mindenk\u00e9pp olvasd el a cikk\u00fcnket:&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/nyujtas-bemelegites-es-levezetes-valoban-fontosak\/\" target=\"_blank\" aria-label=\"Bemeleg\u00edt\u00e9s, ny\u00fajt\u00e1s \u00e9s levezet\u00e9s - t\u00e9nyleg fontosak? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bemeleg\u00edt\u00e9s, ny\u00fajt\u00e1s \u00e9s levezet\u00e9s &#8211; t\u00e9nyleg fontosak?<\/a><\/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<h3 class=\"wp-block-heading\">3. T\u00e9rj \u00e1t az edz\u00e9s f\u0151 r\u00e9sz\u00e9hez<\/h3>\n\n\n\n<p>Pr\u00f3b\u00e1ld meg el\u0151re eltervezni, hogy mi v\u00e1r r\u00e1d azon a napon az edz\u00e9sen. V\u00e1lassz ki egy vagy t\u00f6bb testr\u00e9szt, amelyre az adott napon \u00f6sszpontos\u00edtani fogsz. Ezut\u00e1n v\u00e1laszd ki a konkr\u00e9t gyakorlatokat, valamint az ism\u00e9tl\u00e9sek \u00e9s a sorozatok sz\u00e1m\u00e1t. A &#8220;k\u00f6redz\u00e9st&#8221;, a HIIT edz\u00e9st vagy a Tabat\u00e1t is meg lehet tervezni el\u0151re. Nyugodtan \u00edrd fel az edz\u00e9stervet egy pap\u00edrra vagy a mobiltelefonodba, amely az edz\u00e9s sor\u00e1n k\u00e9zn\u00e9l lesz. Ennek k\u00f6sz\u00f6nhet\u0151en nem fogsz zavartan j\u00e1rk\u00e1lni az egyik edz\u0151g\u00e9pt\u0151l a m\u00e1sikhoz \u00e9s id\u0151t takar\u00edthatsz meg.&nbsp;<strong>Edz\u00e9s k\u00f6zben koncentr\u00e1lj a megfelel\u0151 technik\u00e1ra \u00e9s fokozatosan n\u00f6veld a terhel\u00e9st<\/strong>.&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\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\/2021\/05\/iStock-1224033680-1124x750.jpg\" alt=\"Hogyan tervezd meg az edz\u00e9st\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Hogyan tervezd meg az edz\u00e9st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Adj az edz\u00e9stervhez cool downt, f\u0151leg intenz\u00edvebb edz\u00e9s ut\u00e1n<\/h3>\n\n\n\n<p>A f\u0151 r\u00e9sz ut\u00e1n val\u00f3sz\u00edn\u0171leg m\u00e9g mindig megn\u00f6vekedett a sz\u00edvver\u00e9sed, ki vagy fulladva, az izmaid pedig m\u00e1r ink\u00e1bb pihen\u00e9s\u00e9rt ki\u00e1ltanak.&nbsp;<strong>A cool down f\u00e1zis c\u00e9lja, hogy a pulzust norm\u00e1l \u00e9rt\u00e9kre \u00e1ll\u00edtsuk vissza, \u00f6sszess\u00e9g\u00e9ben megnyugtassuk, \u00e9s ellaz\u00edtsuk a m\u00e9g mindig fesz\u00fclt izmokat.&nbsp;&nbsp;<\/strong>Ez a szakasz k\u00fcl\u00f6n\u00f6sen fontos, ha nagyobb intenzit\u00e1s\u00fa edz\u00e9s van m\u00f6g\u00f6tted, mint p\u00e9ld\u00e1ul a crossfit WOD, a HIIT vagy egy neh\u00e9z l\u00e1bedz\u00e9s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. A v\u00e9g\u00e9n v\u00e9gezz enyhe ny\u00fajt\u00e1st<\/h3>\n\n\n\n<p>M\u00e9g akkor is, ha m\u00e1r alig v\u00e1rod, hogy v\u00e9gre lezuhanyozhass \u00e9s elfogyaszthasd az edz\u00e9s ut\u00e1ni \u00e9telt, ford\u00edts m\u00e9g n\u00e9h\u00e1ny percet a statikus ny\u00fajt\u00e1sra.&nbsp;<strong>Ez seg\u00edt jav\u00edtani a hajl\u00e9konys\u00e1godon \u00e9s a testtart\u00e1sodon.<\/strong>&nbsp;A regener\u00e1ci\u00f3 el\u0151seg\u00edt\u00e9se \u00e9rdek\u00e9ben edz\u00e9s ut\u00e1n nyugodtan k\u00e9s\u0151bb is haszn\u00e1lhatsz&nbsp;<a href=\"https:\/\/gymbeam.hu\/masszazshenger\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">massz\u00e1zshengert<\/a>&nbsp;vagy<a href=\"https:\/\/gymbeam.hu\/masszazspisztoly-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;massz\u00e1zspisztolyt<\/a>.&nbsp;[3]<\/p>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi, hogy mit tehetsz az izmok regener\u00e1l\u00e1s\u00e1nak el\u0151seg\u00edt\u00e9se \u00e9rdek\u00e9ben, akkor olvasd el a cikk\u00fcnket&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" target=\"_blank\" aria-label=\"Hogyan lehet el\u0151seg\u00edteni a regener\u00e1ci\u00f3t massz\u00e1zspisztollyal vagy m\u00e1s kell\u00e9kekkel? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan lehet el\u0151seg\u00edteni a regener\u00e1ci\u00f3t massz\u00e1zspisztollyal vagy m\u00e1s kell\u00e9kekkel?<\/a><\/strong><\/p>\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\/2021\/05\/DSC01944-1124x751.jpg\" alt=\"Ny\u00fajt\u00e1s edz\u00e9s ut\u00e1n\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Ny\u00fajt\u00e1s edz\u00e9s ut\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kell_edzeni_a_hasat\"><\/span>Hogyan kell edzeni a hasat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A hasizmok er\u0151s\u00edt\u00e9se \u00e9rdek\u00e9ben fontos, hogy betartsd az er\u0151s\u00edt\u0151 edz\u00e9s alapelveit, ak\u00e1rcsak m\u00e1s izomcsoportokn\u00e1l. Ne feledd, hogy&nbsp;<strong>mag\u00e1val az er\u0151s\u00edt\u00e9ssel m\u00e9g nem lesznek form\u00e1s kock\u00e1k a hasadon<\/strong>. El\u0151sz\u00f6r is a testzs\u00edr sz\u00e1zal\u00e9kot alacsonyabb szintre kell juttatni &#8211; vagyis le kell fogyni. Ezt \u00fagy \u00e9rheted el, hogy kal\u00f3riadeficitet hozol l\u00e9tre. Egyszer\u0171en t\u00f6bb energi\u00e1t \u00e9getsz el, mint amennyit beviszel. A legjobban bev\u00e1lt m\u00f3dszer cs\u00f6kkenteni az \u00e9telekb\u0151l sz\u00e1rmaz\u00f3 energiabevitelt, \u00e9s n\u00f6velni az energiafelhaszn\u00e1l\u00e1st er\u0151s\u00edt\u0151 edz\u00e9s, kardio vagy m\u00e1s kedvelt testmozg\u00e1s r\u00e9v\u00e9n. Ne feledkezz meg a megfelel\u0151 regener\u00e1ci\u00f3r\u00f3l \u00e9s az alv\u00e1sr\u00f3l sem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kal\u00f3riadeficitr\u0151l \u00e9s a fogy\u00e1s egy\u00e9b fontos szab\u00e1lyair\u00f3l a k\u00f6vetkez\u0151 cikk\u00fcnkben olvashatsz: <a href=\"https:\/\/gymbeam.hu\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A fogy\u00e1s egyszer\u0171 alapjai: meg fogsz lep\u0151dni, hogy mi az igaz\u00e1n fontos<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_kell_edzened_a_hasad\"><\/span>Mi\u00e9rt kell edzened a hasad?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><div>&#013;\n&#013;\n<span lang=\"HU\">Az er\u0151s, kidolgozott hasizmokra nemcsak \u00f6r\u00f6m r\u00e1n\u00e9zni. Fontos szerepet t\u00f6ltenek be a szervezetben is. <\/span><strong><span lang=\"HU\">Ugyanis a t\u00f6rzs \u00e9s a gerinc m\u00e9ly stabiliz\u00e1ci\u00f3s rendszer\u00e9nek r\u00e9szei, amely a helyes testtart\u00e1sban j\u00e1tszik szerepet sportol\u00e1s sor\u00e1n, valamint a mindennapi \u00e9letben is. <\/span><\/strong><span lang=\"HU\">Ahhoz, hogy er\u0151s \u00e9s kidolgozott t\u00f6rzsed legyen, a hasat c\u00e9lz\u00f3 gyakorlatok, valamint olyan m\u00e1s mozg\u00e1sok is seg\u00edtenek, amelyekbe bekapcsolod a hasizmokat \u00e9s tal\u00e1n nem is tudsz r\u00f3la. Ezek k\u00f6z\u00e9 tartoznak az olyan komplex gyakorlatok, mint p\u00e9ld\u00e1ul a felh\u00faz\u00e1s, a guggol\u00e1s vagy h\u00faz\u00f3dzkod\u00e1s. <\/span><span style=\"color: #ff6600;text-align: inherit\">[4]<\/span>&#013;\n&#013;\n<\/div><\/p>\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\/2021\/05\/File_011-1124x749.jpeg\" alt=\"Mi\u00e9rt kell edzened a hasad?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"Mi\u00e9rt kell edzened a hasad?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-2048x1365.jpeg 2048w\" 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=\"wp-block-heading\">Milyen el\u0151nyei vannak a kem\u00e9ny hasnak?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>a test kem\u00e9ny k\u00f6z\u00e9ppontj\u00e1nak k\u00f6sz\u00f6nhet\u0151en nem fog f\u00e1jni a h\u00e1tad<\/strong><\/li><li><strong>jav\u00edt a testtart\u00e1sodon<\/strong><\/li><li><strong>karcs\u00fabb lesz a derekad<\/strong><\/li><li><strong>t\u00e1mogatja a funkcion\u00e1lis er\u0151t<\/strong>&nbsp;&#8211; seg\u00edt edz\u00e9s k\u00f6zben \u00e9s a mindennapi mozdulatokn\u00e1l is<\/li><li><strong>ha futsz, a test kem\u00e9ny k\u00f6zpontja seg\u00edt jav\u00edtani a fut\u00e1s technik\u00e1j\u00e1n<\/strong><\/li><li><strong>jobb lesz az egyens\u00falyod<\/strong>&nbsp;&#8211; \u00edgy nem eshetsz csak \u00fagy el, amikor a buszban \u00e1llsz \u00e9s a buszvezet\u0151 hirtelen f\u00e9kezni kezd.&nbsp;&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_edzd_a_hasad_Segithet_egy_gyors_6_perces_haserosito_edzes\"><\/span>Hogyan edzd a hasad? Seg\u00edthet egy gyors 6 perces haser\u0151s\u00edt\u0151 edz\u00e9s <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezt a 6 perces edz\u00e9st k\u00fcl\u00f6n vagy m\u00e1s testr\u00e9szek edz\u00e9s\u00e9vel is kombin\u00e1lhatod. Kezd\u00e9s el\u0151tt enyh\u00e9n meleg\u00edtsd be az eg\u00e9sz tested. A bemeleg\u00edt\u00e9s ut\u00e1n k\u00f6nnyed\u00e9n ny\u00fajts egy kicsit &#8211; pr\u00f3b\u00e1ld ki p\u00e9ld\u00e1ul a&nbsp;<a href=\"https:\/\/thumbs.gfycat.com\/DarkDentalJackal-max-1mb.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kobra<\/a>&nbsp;j\u00f3ga poz\u00edci\u00f3t. Vagy a h\u00e1tadon fek\u00fcdve hajl\u00edtsd be a t\u00e9rded, majd h\u00fazd a mellkasodhoz. Ezut\u00e1n d\u00f6ntsd az egyik oldalra, mik\u00f6zben a mellkasod \u00e9s a fejed ford\u00edtsd a m\u00e1sik ir\u00e1nyba, ennek k\u00f6sz\u00f6nhet\u0151en pedig sz\u00e9pen ny\u00fajthatod a ferde hasizmot.<\/p>\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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg\" alt=\"Hogyan eddz a hasad?\" class=\"wp-image-255958\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Mit kell tudnod az edz\u00e9s el\u0151tt?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nem kell semmilyen kell\u00e9k hozz\u00e1, <\/strong>csak egy <a href=\"https:\/\/gymbeam.hu\/yoga-mat-jogaszonyeg-green-gymbeam.html\" class=\"ek-link\">&nbsp;j\u00f3gasz\u0151nyegre<\/a><strong> van sz\u00fcks\u00e9ged<\/strong><\/li><li><strong>az edz\u00e9s 7 gyakorlatot tartalmaz&nbsp;<\/strong><\/li><li><strong>komplex m\u00f3don edzheted az egyenes, az als\u00f3 \u00e9s a ferde hasizmot<\/strong><\/li><li><strong>a gyakorlatot 45 m\u00e1sodpercen \u00e1t v\u00e9gezd<\/strong><\/li><li><strong>azt\u00e1n egy 20 m\u00e1sodperces sz\u00fcnet k\u00f6vetkezik<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gyakorlatok a hasra: mire kell figyelni az edz\u00e9s sor\u00e1n?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Haspr\u00e9s<\/strong><\/h4>\n\n\n\n<p>Gy\u0151z\u0151dj meg r\u00f3la, hogy a h\u00e1t als\u00f3 r\u00e9sze (a cs\u00edp\u0151 r\u00e9gi\u00f3ja) v\u00e9gig szil\u00e1rdan a tornasz\u0151nyegen legyen. Fesz\u00edtsd meg a hasad. Lefel\u00e9 sz\u00edvd be a leveg\u0151t, a fenti helyzetben pedig l\u00e9legezd ki . <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>2. Ferde haspr\u00e9s<\/strong><\/h4>\n\n\n\n<p>Ism\u00e9t tartsd a cs\u00edp\u0151d a tornasz\u0151nyegen a gyakorlat teljes ideje alatt. F\u00fajd ki a leveg\u0151t, amikor fent vagy, a k\u00f6ny\u00f6k pedig k\u00f6nnyen meg\u00e9rintheti az ellenkez\u0151 t\u00e9rdet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>3. Ferde haspr\u00e9s kiny\u00fajtott l\u00e1bakkal<\/strong><\/h4>\n\n\n\n<p>Ism\u00e9t tartsd a h\u00e1tad als\u00f3 r\u00e9sz\u00e9t a sz\u0151nyegen, ne felejtsd el a bel\u00e9gz\u00e9st a fels\u0151 helyzetben, a l\u00e1bad pedig kiss\u00e9 hajl\u00edtsd be.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Ford\u00edtott haspr\u00e9s a l\u00e1b kiny\u00fajt\u00e1s\u00e1val \u00e9s behajl\u00edt\u00e1s\u00e1val &nbsp;<\/strong><\/h4>\n\n\n\n<p>Ez a gyakorlat k\u00e9t poz\u00edci\u00f3b\u00f3l \u00e1ll. Az els\u0151 esetben megint csak gy\u0151z\u0151dj meg r\u00f3la, hogy a h\u00e1tad als\u00f3 r\u00e9sze a tornasz\u0151nyeghez legyen nyomva. Amikor az als\u00f3 helyzetben kiny\u00fajtod a l\u00e1bad, ne feledd, hogy min\u00e9l k\u00f6zelebb lesz a padl\u00f3hoz, ann\u00e1l nehezebb lesz a gyakorlat. L\u00e9legezz ki, mik\u00f6zben felemeled a l\u00e1bad. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>5. L\u00e1b felh\u00faz\u00e1sa plank k\u00f6zben<\/strong><\/h4>\n\n\n\n<p>Enn\u00e9l a gyakorlatn\u00e1l fontos, hogy a test k\u00f6z\u00e9ppontja mindig feszes legyen. K\u00fcl\u00f6n\u00f6sen arra \u00fcgyelj, hogy a cs\u00edp\u0151d ne s\u00fcllyedjen lefel\u00e9. Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a l\u00e1bad a testedhez. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>6. V\u00e1ll\u00e9rint\u00e9s n\u00e9gyk\u00e9zl\u00e1b, t\u00e9rddel a f\u00f6ld felett<\/strong><\/h4>\n\n\n\n<p>Ebben a poz\u00edci\u00f3ban is figyelj oda, hogy a tested k\u00f6z\u00e9ppontja meg legyen fesz\u00edtve, t\u00e9rded pedig a talaj felett tartsd. L\u00e9legezz ki, mik\u00f6zben meg\u00e9rinted a v\u00e1llad. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>7. Oldals\u00f3 plank v\u00e1ltakoz\u00f3 oldalakkal<\/strong><\/h4>\n\n\n\n<p>Enn\u00e9l a gyakorlatn\u00e1l sem j\u00f3, ha elengeded a megfesz\u00edtett hasizmod \u00e9s a medence ter\u00fclet\u00e9n l\u00e9v\u0151 izmokat. Cser\u00e9lgesd az oldalakat \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld fel a kezed. <\/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\">Minta az otthoni 6 perces hasizom er\u0151s\u00edt\u0151 edz\u00e9sre<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I 6 perces hasizom edz\u00e9s I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ZDYO41F-8gA?list=PLkuMHKGql_-bBqlzOCZx6s3ZeiguPXEAi\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Mi_ebbol_a_tanulsag\"><\/span>Mi ebb\u0151l a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A megfelel\u0151 edz\u00e9snek bizonyos strukt\u00far\u00e1val kell rendelkeznie.&nbsp;<strong>A s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9se, a nagyszer\u0171 eredm\u00e9nyek, valamint a j\u00f3l elv\u00e9gzett munk\u00e1b\u00f3l sz\u00e1rmaz\u00f3 \u00e1ltal\u00e1nos kellemes \u00e9rz\u00e9s \u00e9rdek\u00e9ben az a legjobb, ha egy k\u00f6nny\u0171 bemeleg\u00edt\u00e9st v\u00e9gzel, miel\u0151tt \u00e1tt\u00e9rsz a f\u0151 r\u00e9szre, majd azt k\u00f6vet\u0151en cool downt \u00e9s ny\u00fajt\u00e1st v\u00e9gzel.<\/strong>&nbsp;Ne felejtkezz meg err\u0151l akkor sem, amikor a 6 perces hasizom er\u0151s\u00edt\u0151 edz\u00e9s\u00fcnket tervezed elv\u00e9gezni.&nbsp;<strong>A hasizmok rendszeres edz\u00e9se seg\u00edt jav\u00edtani a testtart\u00e1son, a funkcion\u00e1lis er\u0151n \u00e9s az egyens\u00falyon is<\/strong>. Sz\u00f3val, mire v\u00e1rsz m\u00e9g?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00f3b\u00e1lt\u00e1l m\u00e1r edzeni a mi hasizom edz\u00e9s\u00fcnk szerint? Melyik gyakorlatok a kedvenceid erre az izomcsoportra \u00e9s melyek azok, amelyeket ink\u00e1bb nem szeretn\u00e9l l\u00e1tni az edz\u00e9stervedben? Oszd meg vel\u00fcnk kommentben. Ha tetszett ez a cikk a hasedz\u00e9sre vonatkoz\u00f3 tippekkel, akkor felt\u00e9tlen\u00fcl oszd meg a bar\u00e1taiddal. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A kem\u00e9ny has a nagyszer\u0171 kond\u00edci\u00f3 szimb\u00f3luma, r\u00e1ad\u00e1sul el\u0151seg\u00edti a helyes testtart\u00e1st. A hat\u00e9kony hasizom er\u0151s\u00edt\u0151 edz\u00e9s\u00fcnk csak kis id\u0151t vesz ig\u00e9nybe \u00e9s mind\u00f6ssze egy tornasz\u0151nyegre lesz sz\u00fcks\u00e9ged az elv\u00e9gz\u00e9s\u00e9hez. <\/p>\n","protected":false},"author":129,"featured_media":255890,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,6312,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-266097","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-has","11":"tag-sajat-testsulyos-gyakorlatok","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>6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Van 6 perced? 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