{"id":269371,"date":"2017-03-09T05:37:00","date_gmt":"2017-03-09T04:37:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269371"},"modified":"2023-08-31T09:09:33","modified_gmt":"2023-08-31T07:09:33","slug":"a-hiit-edzes-5-titka-amelyeket-tudnunk-kell","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/","title":{"rendered":"A HIIT edz\u00e9s 5 titka, amelyeket tudnunk kell"},"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\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/#1_Nem_kell_azonnal_az_elejen_teljesen_belevetned_magad\" title=\"1. Nem kell azonnal az elej\u00e9n teljesen belevetned magad\">1. Nem kell azonnal az elej\u00e9n teljesen belevetned magad<\/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\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/#2_A_forma_fontosabb_mint_az_ismetles\" title=\"2. A forma fontosabb mint az ism\u00e9tl\u00e9s\">2. A forma fontosabb mint az ism\u00e9tl\u00e9s<\/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\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/#3_Igen_javithatsz_a_gyakorlatokon_de_elobb_ki_kell_probalnod\" title=\"3. Igen, jav\u00edthatsz a gyakorlatokon, de el\u0151bb ki kell pr\u00f3b\u00e1lnod\">3. Igen, jav\u00edthatsz a gyakorlatokon, de el\u0151bb ki kell pr\u00f3b\u00e1lnod<\/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\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/#4_A_pihenes_pihenest_jelent\" title=\"4. A pihen\u00e9s pihen\u00e9st jelent\">4. A pihen\u00e9s pihen\u00e9st jelent<\/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\/a-hiit-edzes-5-titka-amelyeket-tudnunk-kell\/#5_Hidratald_magad_edzes_elott\" title=\"5. Hidrat\u00e1ld magad edz\u00e9s el\u0151tt\">5. Hidrat\u00e1ld magad edz\u00e9s el\u0151tt<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>R\u00f6vid \u00e9s gyors, <strong>magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa<\/strong>, az \u00fan. HIIT vagy m\u00e1sn\u00e9ven high-intensity interval training, a legjobb m\u00f3dszer a zs\u00edr lebont\u00e1s\u00e1ra \u00e9s a has k\u00f6r\u00fcli \u00fasz\u00f3gumi elt\u00fcnet\u00e9s\u00e9re. Amennyiben nem vagy biztos benne, hogy j\u00f3l v\u00e9gzed e ezeket a gyakorlatokat, <strong>Sean Bartram<\/strong>, Indianapolis Colts vet\u00e9rszurkol\u00f3 edz\u0151je, valamint a <em>High-Intensity Interval Training For Women<\/em> szerz\u0151je j\u00f3p\u00e1r titkot megosztott vel\u00fcnk, ami\u00e9rt szentes\u00edtj\u00fck \u0151t. Ne f\u00e9lj t\u00f6bb\u00e9 a HIIT edz\u00e9st\u0151l \u00e9s <strong>haszn\u00e1ld ki a j\u00f3t\u00e9kony hat\u00e1sait<\/strong> ennek az izzast\u00f3 edz\u00e9snek a k\u00f6vetkez\u0151, kezd\u0151k sz\u00e1m\u00e1ra \u00edrt tan\u00e1csokkal.<\/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_Nem_kell_azonnal_az_elejen_teljesen_belevetned_magad\"><\/span>1. Nem kell azonnal az elej\u00e9n teljesen belevetned magad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy izzadt, izmos, gravit\u00e1ci\u00f3 t\u00f6rv\u00e9nyeit megtagad\u00f3, als\u00f3nem\u0171ben k\u00e9rked\u0151 f\u00e9rfi l\u00e1tv\u00e1nya<strong> el\u00e9gg\u00e9 elijeszt<\/strong> minket a magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9sekt\u0151l. Nagyj\u00e1b\u00f3l minden <strong>kirobban\u00f3 mozg\u00e1st<\/strong> m\u00f3dos\u00edtani lehet am\u00edg nem \u00e9rj\u00fck el edz\u00e9seinkben a k\u00edv\u00e1nt 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-805069236.jpg\" alt=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\" width=\"843\" height=\"562\" title=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\"\/><\/figure><\/div>\n\n\n\n<p><em>\u201eNe f\u00e9lj a HIIT-t\u0151l\u201c , mondja Sean. \u201eHa nem \u00e9rzed k\u00e9nyelmesen magad a pliometrikus edz\u00e9sek v\u00e9gz\u00e9se sor\u00e1n, mindig m\u00f3dos\u00edthatod \u0151ket.\u201c<\/em>&nbsp; Sean p\u00e9ld\u00e1ul javasolja <strong>a h\u00e1ts\u00f3 r\u00e9sz edz\u00e9s\u00e9t<\/strong> az ugr\u00f3kit\u00f6r\u00e9sek helyett (jump lunge), amennyiben \u00fagy \u00e9rzed, nem vagy k\u00e9pes r\u00e1. Ford\u00edtsd figyelmedet legel\u0151sz\u00f6r <strong>ezeknek a mozg\u00e1soknak az \u00e1t\u00e9rz\u00e9s\u00e9re<\/strong> \u00e9s, ha k\u00e9szen \u00e1llsz r\u00e1, \u00e9p\u00edts bele kirobban\u00f3bb elemeket.<\/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_A_forma_fontosabb_mint_az_ismetles\"><\/span>2. A forma fontosabb mint az ism\u00e9tl\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gyors d\u00e9mon, aki \u00e9sz n\u00e9lk\u00fcl v\u00e9gez guggol\u00e1sokat&#8230;<strong>ne ford\u00edtsd r\u00e1 figyelmedet<\/strong> \u2013 fontosabb a saj\u00e1t edz\u00e9sform\u00e1nkra ir\u00e1ny\u00edtani figyelm\u00fcnket \u00e9s arra, hogy<strong> helyesen v\u00e9gezz\u00fck az ism\u00e9tl\u00e9seket<\/strong>. \u201e<em>Van egy aranyszab\u00e1lyunk, amelyben els\u0151 helyen a gyakorlat form\u00e1j\u00e1 szerepel, nem a gyorsas\u00e1ga. A min\u0151s\u00e9gr\u0151l kell sz\u00f3lnia, nem pedig a mennyis\u00e9gr\u0151l\u201c<\/em>, mondja Sean. Teh\u00e1t amennyiben csak 5 t\u00f6k\u00e9letes guggol\u00e1st tudunk elv\u00e9gezni 30 m\u00e1sodperc alatt, sikeres vagy \u00e9s a gyakorlatok levezet\u00e9s\u00e9re ir\u00e1nyulsz.<\/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-648875254.jpg\" alt=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\" width=\"843\" height=\"562\" title=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Igen_javithatsz_a_gyakorlatokon_de_elobb_ki_kell_probalnod\"><\/span>3. Igen, jav\u00edthatsz a gyakorlatokon, de el\u0151bb ki kell pr\u00f3b\u00e1lnod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amenyiben nem vagy k\u00e9pes hossz\u00fa ideig kitartani&nbsp; a ny\u00fajt\u00f3 felh\u00faz\u00e1sokkal, ne b\u00fasulj. A <strong>gyakorlatot a gyakorlatv\u00e9gz\u00e9s sor\u00e1n is m\u00f3dos\u00edthatjuk<\/strong> \u2013 igyekezz\u00fcnk <strong>legal\u00e1bb egy ism\u00e9tl\u00e9st elv\u00e9gezni<\/strong> ha k\u00e9pes vagy r\u00e1, m\u00e9g ha k\u00f6zben reszketnek is az izmaid \u201e<em>Kezd klasszikus felh\u00faz\u00e1sokkal \u00e9s ha m\u00e9g csak kett\u0151t is siker\u00fcl megcsin\u00e1lnod, mindig azel\u0151tt kellene elv\u00e9gezned, miel\u0151tt a m\u00f3dos\u00edtott felh\u00faz\u00e1sokkal kezden\u00e9l, majd folytasd az ism\u00e9tl\u00e9ssel.<\/em>\u201c magyar\u00e1zza Sean. \u201e <em>Tal\u00e1n a harmadik szettben csup\u00e1n egy helyes felh\u00faz\u00e1st v\u00e9gzel majd el, miel\u0151tt a f\u00f6ldre engedn\u00e9d magad. ( ha egy\u00e1ltal\u00e1n legal\u00e1bb egyet k\u00e9pes vagy megcsin\u00e1lni), ezzel pedig siker\u00fcl t\u00f6bb er\u0151t mer\u00edtened.\u201c<\/em><\/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=\"4_A_pihenes_pihenest_jelent\"><\/span>4. A pihen\u00e9s pihen\u00e9st jelent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNe f\u00e9lj, 30 m\u00e1sodperc hamar elszalad. Bizonyosodj meg r\u00f3la, hogy val\u00f3ban pihensz az alatt az id\u0151 alatt, amikor pihenned kell, hogy a h\u0151m\u00e9rs\u00e9kleted lecs\u00f6kkenjen&#8221;<\/em> &#8211; javasolja Sean. \u201e<em>\u00cdgy k\u00e9pes leszel a m\u00e1sodik k\u00f6rbe olyan&nbsp; intenzit\u00e1ssal belev\u00e1gni, amilyet k\u00edv\u00e1nsz.\u201c<\/em><\/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-841523430.jpg\" alt=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\" width=\"843\" height=\"562\" title=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Hidratald_magad_edzes_elott\"><\/span>5. Hidrat\u00e1ld magad edz\u00e9s el\u0151tt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A HIIT edz\u00e9st\u0151l <strong>megszomjazol<\/strong>, de ha edz\u00e9s sor\u00e1n tele\u00f6nt\u00f6d magad v\u00edzzel, hasg\u00f6rcs\u00f6t eredm\u00e9nyez majd . Sean 1,5 &#8211; 3 dcl <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/ionos-italok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">ionos ital<\/span><\/a><\/span><\/span> elfogyaszt\u00e1s\u00e1t javasolja <strong>30 perccel edz\u00e9s el\u0151tt<\/strong>. Edz\u00e9s sor\u00e1n vizet vagy kifejezetten edz\u00e9sre alkalmas sportital fogyaszt\u00e1s\u00e1t aj\u00e1nlja.<\/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-598520474.jpg\" alt=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\" width=\"843\" height=\"562\" title=\"magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s, 5 titok, melyet tudnotok kell a HIIT-r\u0151l\"\/><\/figure><\/div>\n\n\n\n<p>Amennyiben m\u00e9rlegelt\u00e9l a HIIT-tel kapcsolatban &#8211; ( magas intenzit\u00e1s\u00fa \u00e9s intervallum\u00fa edz\u00e9s ), biztosan seg\u00edts\u00e9gedre v\u00e1lt ez a cikk \u00e9s el\u00e1rulta, <strong>hogyan l\u00e9gy k\u00e9pes r\u00e1 an\u00e9lk\u00fcl, hogy feleslegesen agg\u00f3dn\u00e1l rajta<\/strong>. Ez az <strong>5 titok a HIIT edz\u00e9ssel kapcsolatban<\/strong> a szak\u00e9rt\u0151kt\u0151l biztos\u00edtja sz\u00e1modra, hogy a HIIT edz\u00e9sben \u00f6r\u00f6m\u00f6det leld majd.<strong>&nbsp;Ti milyen fajta HIIT edz\u00e9st r\u00e9szes\u00edten\u00e9tek el\u0151nyben?<\/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\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s a kardio edz\u00e9s leghat\u00e1sosabb fajt\u00e1ja, amely gyors\u00edtja az anyagcser\u00e9t \u00e9s a zs\u00edr\u00e9get\u00e9st. Itt megtal\u00e1lj\u00e1tok a HIIT edz\u00e9s 5 titk\u00e1t.<\/p>\n","protected":false},"author":25,"featured_media":114947,"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":[79],"tags":[7482,7626,6180,6492],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-269371","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-egeszseg","10":"tag-hiit-edzes","11":"tag-otthoni-edzes","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A HIIT edz\u00e9s 5 titka, amelyeket tudnunk kell - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s a kardio edz\u00e9s leghat\u00e1sosabb fajt\u00e1ja, amely gyors\u00edtja az anyagcser\u00e9t \u00e9s a zs\u00edr\u00e9get\u00e9st. 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