{"id":275996,"date":"2016-10-28T15:08:00","date_gmt":"2016-10-28T13:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275996"},"modified":"2024-05-14T13:56:24","modified_gmt":"2024-05-14T11:56:24","slug":"8-tanacs-a-tokeletes-fenek-kidolgozasahoz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/","title":{"rendered":"Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad"},"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\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Formas_popsi_es_tonusos_labak_Mi_az_igazan_fontos\" title=\"Form\u00e1s popsi \u00e9s t\u00f3nusos l\u00e1bak. Mi az igaz\u00e1n fontos?\">Form\u00e1s popsi \u00e9s t\u00f3nusos l\u00e1bak. Mi az igaz\u00e1n fontos?<\/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\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Hogyan_nezzen_ki_az_etrended_ha_a_celod_a_popsid_es_a_combod_formalasa\" title=\"Hogyan n\u00e9zzen ki az \u00e9trended, ha a c\u00e9lod a popsid \u00e9s a combod form\u00e1l\u00e1sa?\">Hogyan n\u00e9zzen ki az \u00e9trended, ha a c\u00e9lod a popsid \u00e9s a combod form\u00e1l\u00e1sa?<\/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\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Az_erosito_edzes_kerekiti_es_feszesiti_a_popsid_es_a_combod\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s kerek\u00edti \u00e9s feszes\u00edti a popsid \u00e9s a combod\">Az er\u0151s\u00edt\u0151 edz\u00e9s kerek\u00edti \u00e9s feszes\u00edti a popsid \u00e9s a combod<\/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\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Popsi-_es_labedzes_Melyek_a_legjobb_gyakorlatok\" title=\"Popsi- \u00e9s l\u00e1bedz\u00e9s. Melyek a legjobb gyakorlatok?\">Popsi- \u00e9s l\u00e1bedz\u00e9s. Melyek a legjobb gyakorlatok?<\/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\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#A_kardioval_lefogysz_es_kiemelheted_a_fejlett_izmaidat\" title=\"A kardi\u00f3val lefogysz \u00e9s kiemelheted a fejlett izmaidat\">A kardi\u00f3val lefogysz \u00e9s kiemelheted a fejlett izmaidat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Tamogasd_mindezt_regeneracioval_es_megfelelo_taplalekkiegeszitokkel\" title=\"T\u00e1mogasd mindezt regener\u00e1ci\u00f3val \u00e9s megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel\">T\u00e1mogasd mindezt regener\u00e1ci\u00f3val \u00e9s megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Kovesd_nyomon_az_eredmenyeket_de_ne_csak_a_merlegen_levo_szam_alapjan\" title=\"K\u00f6vesd nyomon az eredm\u00e9nyeket, de ne csak a m\u00e9rlegen l\u00e9v\u0151 sz\u00e1m alapj\u00e1n\">K\u00f6vesd nyomon az eredm\u00e9nyeket, de ne csak a m\u00e9rlegen l\u00e9v\u0151 sz\u00e1m alapj\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Hatekony_popsi-_es_labedzes_sajat_testsullyal\" title=\"Hat\u00e9kony popsi- \u00e9s l\u00e1bedz\u00e9s saj\u00e1t tests\u00fallyal\">Hat\u00e9kony popsi- \u00e9s l\u00e1bedz\u00e9s saj\u00e1t tests\u00fallyal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"goog-text-highlight\">Naponta t\u00f6bb tucat guggol\u00e1st, kit\u00f6r\u00e9st, l\u00e1bny\u00fajt\u00e1st, oldalemel\u00e9st \u00e9s sok egy\u00e9b l\u00e1b- \u00e9s popsigyakorlatot v\u00e9gzel, de m\u00e9g mindig nem l\u00e1tod az eredm\u00e9nyeket? <\/span>Tal\u00e1n csak enyh\u00e9n kellene m\u00f3dos\u00edtanod az edz\u00e9sterveden \u00e9s az \u00e9trendeden. Az er\u0151s\u00edt\u0151 edz\u00e9s \u00f6nmag\u00e1ban gyakran nem elegend\u0151 a fizikum megv\u00e1ltoztat\u00e1s\u00e1hoz. A mai cikk\u00fcnkben bemutatjuk azokat az <strong>egyes l\u00e9p\u00e9seket, amelyek fontosak a form\u00e1s popsi \u00e9s a t\u00f3nusos l\u00e1bak fel\u00e9 vezet\u0151 \u00faton. <\/strong>Ezeknek a praktikus tippeknek k\u00f6sz\u00f6nhet\u0151en megtudhatod, hogy mire kell \u00f6sszpontos\u00edtanod a l\u00e1that\u00f3 eredm\u00e9nyek \u00e9rdek\u00e9ben.<\/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=\"Formas_popsi_es_tonusos_labak_Mi_az_igazan_fontos\"><\/span>Form\u00e1s popsi \u00e9s t\u00f3nusos l\u00e1bak. Mi az igaz\u00e1n fontos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A popsid \u00e9s a combod nem csak att\u00f3l lesz form\u00e1sabb, hogy t\u00f6bb sz\u00e1z guggol\u00e1ssal gy\u00f6tr\u00f6d \u0151ket. Ezzel ugyan feszes\u00edted \u00e9s meger\u0151s\u00edted az izmokat, de el\u0151fordulhat, hogy a kisebb-nagyobb zs\u00edrr\u00e9teg alatt az er\u0151fesz\u00edt\u00e9seid nem fognak l\u00e1tsz\u00f3dni. Ez\u00e9rt sok esetben arra van sz\u00fcks\u00e9g, hogy \u00f6sszess\u00e9g\u00e9ben lefogyj. M\u00e1sr\u00e9szt n\u00e9h\u00e1ny n\u0151 eset\u00e9ben az alacsonyabb testzs\u00edrsz\u00e1zal\u00e9k \u00e9s a t\u00f6bb fogy\u00e1s k\u00e1rosabb lenne. Ebben az esetben c\u00e9lszer\u0171 az&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" class=\"ek-link\">eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1sra<\/a><\/span> \u00e9s az izom\u00e9p\u00edt\u00e9sre \u00f6sszpontos\u00edtani. <strong>A gy\u00f6ny\u00f6r\u0171 \u00edvek kulcsa ebben az esetben az izmok \u00e9s az eg\u00e9szs\u00e9ges mennyis\u00e9g\u0171 testzs\u00edr.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sajnos a fogy\u00e1s sor\u00e1n nem tudjuk kiv\u00e1lasztani, hogy melyik testr\u00e9sz\u00fcnkr\u0151l t\u0171nj\u00f6n el el\u0151sz\u00f6r a zs\u00edr. Ebben nagy szerepet j\u00e1tszanak a sz\u00fcleinkt\u0151l \u00f6r\u00f6k\u00f6lt g\u00e9nek. Ezenk\u00edv\u00fcl m\u00e1s t\u00e9nyez\u0151k is szerepet j\u00e1tszanak, mint p\u00e9ld\u00e1ul a hormonok \u00e9s az \u00e1ltal\u00e1nos \u00e9letm\u00f3d. Vannak, akik el\u0151sz\u00f6r a combjukr\u00f3l \u00e9s a fenek\u00fckr\u0151l vesz\u00edtik el a zs\u00edrt, m\u00e1soknak el\u0151sz\u0151r a karjukr\u00f3l t\u0171nhet el, m\u00e1sok pedig a derekukr\u00f3l fogyhatnak le p\u00e1r centim\u00e9tert. A <strong>c\u00e9lzott fogy\u00e1st a popsi vagy a&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/haspres-es-felulesek-miert-nem-segitenek-megszabadulni-a-hasunkon-levo-zsirparnaktol\/\" class=\"ek-link\">has<\/a>&nbsp;<\/span>ter\u00fclet\u00e9r\u0151l nem lehet egyszer\u0171en beprogramozni.<\/strong> Annak ellen\u00e9re, hogy a genetika gyakran nem teljesen az el\u0151ny\u00f6s az esetedben, ne hagyd, hogy ez elriasszon. Ne agg\u00f3dj, az \u00e9trended, az edz\u00e9sprogramod \u00e9s a regener\u00e1ci\u00f3d fokozatos megv\u00e1ltoztat\u00e1s\u00e1val te is sikeresen el\u00e9rheted a c\u00e9lodat. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy, hogy a mozg\u00e1s \u00e9s az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s mit hozhat az \u00e9letedbe, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-alakul-at-a-test-es-az-kozerzet-amikor-elkezdunk-egeszsegesen-taplalkozni-es-edzeni\/\" class=\"ek-link\">Hogyan v\u00e1ltozik az elm\u00e9d \u00e9s a tested, amikor elkezdesz edzeni \u00e9s eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg\" alt=\"Hogyan dolgozd ki a popsid \u00e9s a combod?\" class=\"wp-image-300029\" style=\"width:843px;height:563px\" title=\"Hogyan dolgozd ki a popsid \u00e9s a combod?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_nezzen_ki_az_etrended_ha_a_celod_a_popsid_es_a_combod_formalasa\"><\/span>Hogyan n\u00e9zzen ki az \u00e9trended, ha a c\u00e9lod a popsid \u00e9s a combod form\u00e1l\u00e1sa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legfontosabb t\u00e9nyez\u0151, amely gyakran meghat\u00e1rozza a fogy\u00e1s vagy az eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1s siker\u00e9t, a kal\u00f3riabevitel. <strong>Ha a c\u00e9lod a fogy\u00e1s, akkor kal\u00f3riadeficitben kell lenned. <\/strong><span class=\"\">Ezt \u00fagy teheted meg, hogy kevesebb energi\u00e1t viszel be az \u00e9trendeden \u00e9s az italokon kereszt\u00fcl a szervezetedbe, mint amennyit a nap folyam\u00e1n felhaszn\u00e1lsz.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">Vegy\u00fck p\u00e9ld\u00e1ul Jank\u00e1t, aki \u00fagy d\u00f6nt\u00f6tt, hogy fogyni szeretne. Szeretn\u00e9 l\u00e1tni a kem\u00e9ny munk\u00e1ja gy\u00fcm\u00f6lcs\u00e9t az edz\u0151teremben. Janka kider\u00edtette, hogy k\u00f6r\u00fclbel\u00fcl 2500 kcal-t \u00e9get el naponta. Az <\/span><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\" class=\"ek-link\">energia- \u00e9s t\u00e1panyagbeviteli kalkul\u00e1torral<\/a>&nbsp;<\/span><span class=\"goog-text-highlight\">azt is kisz\u00e1molta, hogy a fogy\u00e1shoz k\u00f6r\u00fclbel\u00fcl napi 2000 kcal-ra van sz\u00fcks\u00e9ge. Ezzel 500 kcal kal\u00f3riadeficit keletkezik, amit a szervezete az energiatartal\u00e9kokb\u00f3l (a lerak\u00f3dott zs\u00edrb\u00f3l) fog p\u00f3tolni \u00e9s \u00edgy fokozatosan fogyni kezd.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha viszont Janka izmosodni <strong>szeretne, akkor kal\u00f3riat\u00f6bbletbe kell ker\u00fclnie<\/strong><strong>. <\/strong>Az eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1shoz sz\u00fcks\u00e9ges energiabevitelt a sz\u00e1mol\u00f3g\u00e9p seg\u00edts\u00e9g\u00e9vel hat\u00e1rozta meg, amely azt javasolja neki, hogy 2500 kcal elfogyaszt\u00e1sa eset\u00e9n a bevitel\u00e9t k\u00f6r\u00fclbel\u00fcl 2750 kcal-ra n\u00f6velje. Ezzel tov\u00e1bbi 250 kal\u00f3ri\u00e1t fogyasztana el, amit a szervezete izomn\u00f6veked\u00e9sre haszn\u00e1lhat fel. <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>Miut\u00e1n megtudta, hogy mennyi kal\u00f3ri\u00e1t, feh\u00e9rj\u00e9t, sz\u00e9nhidr\u00e1tot \u00e9s zs\u00edrt kell ennie, hogy el\u00e9rje a c\u00e9lj\u00e1t, Janka tov\u00e1bbl\u00e9phet az \u00e9trend tervez\u00e9s\u00e9hez. Ehhez haszn\u00e1lhat egy<span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/www.myfitnesspal.com\/\" class=\"ek-link\">mobilalkalmaz\u00e1st<\/a>,<\/span>&nbsp;<span class=\"\">amely kisz\u00e1molja az \u00e9telek kal\u00f3ria\u00e9rt\u00e9k\u00e9t \u00e9s t\u00e1panyagtartalm\u00e1t azok mennyis\u00e9ge ut\u00e1n. <\/span><strong>Az \u00e9trendj\u00e9nek az \u00f6sszes makrot\u00e1panyagot tartalmaznia kell,&nbsp;v\u00e1ltozatos forr\u00e1sokb\u00f3l. <\/strong>Nagyon j\u00f3l tudja, hogy mindh\u00e1rom makrot\u00e1panyag fontos.<\/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=\"826\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg\" alt=\"Milyen \u00e9trendet kell k\u00f6vetned a popsi \u00e9s a comb form\u00e1l\u00e1sakor?\" class=\"wp-image-299893\" title=\"Milyen \u00e9trendet kell k\u00f6vetned a popsi \u00e9s a comb form\u00e1l\u00e1sakor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg 826w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-294x400.jpg 294w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-1129x1536.jpg 1129w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481.jpg 1453w\" sizes=\"auto, (max-width: 826px) 100vw, 826px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span class=\"goog-text-highlight\">A<\/span><strong><span class=\"goog-text-highlight\"> feh\u00e9rje<\/span><\/strong><span class=\"goog-text-highlight\"> seg\u00edt v\u00e9deni \u00e9s fel\u00e9p\u00edteni az izomt\u00f6meget, mik\u00f6zben seg\u00edt k\u00f6nnyebben el\u00e9rni a kal\u00f3riadeficitet, mivel a makrot\u00e1panyagok k\u00f6z\u00fcl a feh\u00e9rje tel\u00edt el a legink\u00e1bb. <\/span><strong><span class=\"goog-text-highlight\">A sz\u00e9nhidr\u00e1tok<\/span><\/strong><span class=\"goog-text-highlight\"> energi\u00e1t adnak az edz\u00e9shez \u00e9s a mindennapi m\u0171k\u00f6d\u00e9shez, a <\/span><strong><span class=\"goog-text-highlight\">zs\u00edrok<\/span><\/strong><span class=\"goog-text-highlight\"> pedig seg\u00edtenek fenntartani a kiegyens\u00falyozott hormon\u00e1lis k\u00f6rnyezetet. Az is t\u00e9ny, hogy a p\u00e9ks\u00fctem\u00e9nyekt\u0151l m\u00e9g nem fogsz elh\u00edzni, a glut\u00e9n nem z\u00e1rja el a beleket, a gy\u00fcm\u00f6lcs\u00f6t pedig d\u00e9lut\u00e1n is lehet enni. Minden a teljes kal\u00f3riabevitelt\u0151l f\u00fcgg.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">Az \u00e9trend megtervez\u00e9sekor ne feledkezz meg a v\u00e1ltozatoss\u00e1gr\u00f3l, a k\u00fcl\u00f6nb\u00f6z\u0151 gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek v\u00e1ltogat\u00e1s\u00e1r\u00f3l, valamint&nbsp;<\/span>az <span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" class=\"ek-link\">eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s<\/a> <\/span><span class=\"\">egy\u00e9b alapelveinek betart\u00e1s\u00e1r\u00f3l. A legfontosabb, hogy szeretned kell az \u00e9telt. Teh\u00e1t az \u00e9trendet is az \u00edzl\u00e9sedhez kell igaz\u00edtani. Nem fogsz minden nap t\u0151kehalat \u00e9s krumplit enni, ha ut\u00e1lod, csak az\u00e9rt, mert a munkahelyi bar\u00e1tod h\u00fasz kil\u00f3t fogyott.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jank\u00e1hoz hasonl\u00f3an felejtsd el az \u00f6sszes <strong>m\u00e9regtelen\u00edt\u00e9st \u00e9s extr\u00e9m di\u00e9t\u00e1t<\/strong>, amelyek gyakran \u00e9rtelmetlen\u00fcl tiltj\u00e1k a<span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/a-glutenmentes-fogyokura-tenyleg-gyors-es-tartos\/\" class=\"ek-link\">glut\u00e9nt<\/a><\/span>, a sz\u00e9nhidr\u00e1tot vagy a&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/mindenki-szamara-egeszseges-es-jo-a-tej-ezt-kell-tudnod-rola\/\" class=\"ek-link\">tejterm\u00e9keket<\/a><\/span>. B\u00e1r gyors eredm\u00e9nyekkel cs\u00e1b\u00edthatnak, de sz\u00e1mos negat\u00edv hat\u00e1sra is sz\u00e1m\u00edtani kell. Ezek jellemz\u0151en magukban foglalj\u00e1k, hogy a hossz\u00fa t\u00e1v\u00fa k\u00e9ptelens\u00e9g fenntartani \u0151ket, sz\u00fcks\u00e9gtelen\u00fcl \u00e9hezned kell, f\u00e1radts\u00e1g l\u00e9phet fel \u00e9s a mindennapi \u00e9letben neh\u00e9zs\u00e9geid ad\u00f3dhatnak miatta. Jobb, ha egy rendszeres \u00e9trendre hagyatkozol, enyhe m\u00f3dos\u00edt\u00e1sokkal, hogy el\u00e9rd a kit\u0171z\u00f6tt c\u00e9ljaidat. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fatmutat\u00e1st \u00e9s praktikus tippeket keresel a kal\u00f3riadeficit kezel\u00e9s\u00e9hez, ne hagyd ki a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" class=\"ek-link\">Kal\u00f3riadeficit: hogyan fogyj, hogy az \u00e9letkedved ne fogyjon el?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"53719,55552,67360,86089\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_erosito_edzes_kerekiti_es_feszesiti_a_popsid_es_a_combod\"><\/span>Az er\u0151s\u00edt\u0151 edz\u00e9s kerek\u00edti \u00e9s feszes\u00edti a popsid \u00e9s a combod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nincs mi\u00e9rt agg\u00f3dnod. Az er\u0151nl\u00e9ti edz\u00e9s nem tesz egyik napr\u00f3l a m\u00e1sikra professzion\u00e1lis test\u00e9p\u00edt\u0151 versenyz\u0151v\u00e9, akinek nagyobb a&nbsp;bicepsze, mint a p\u00e1rj\u00e1\u00e9. \u00c9ppen ellenkez\u0151leg, seg\u00edt form\u00e1lni az alakot \u00e9s el\u00e9rni a k\u00edv\u00e1nt szexi \u00edveket. Ez\u00e9rt helyet kell kapnia az&nbsp;edz\u00e9stervedben. Nemcsak <strong>a popsi \u00e9s a l\u00e1bak izom\u00e9p\u00edt\u00e9s\u00e9t seg\u00edti el\u0151, <\/strong><strong>hanem a fogy\u00e1st is.<\/strong> Az izomn\u00f6veked\u00e9s m\u00f6g\u00f6tt a megn\u00f6vekedett terhel\u00e9shez val\u00f3 alkalmazkod\u00e1si k\u00e9pess\u00e9ged \u00e1ll. Ezt ism\u00e9t megmutatjuk Janka p\u00e9ld\u00e1j\u00e1n, aki m\u00e1r rendelkezik a megfelel\u0151 \u00e9trenddel, most pedig hat\u00e9konyan szeretne edzeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Janka egy ideje m\u00e1r j\u00e1r edz\u0151terembe. Mindig ugyanazt az edz\u00e9st v\u00e9gzi \u00e9s csod\u00e1lkozik, hogy mi\u00e9rt nem l\u00e1t olyan fejl\u0151d\u00e9st, mint az elej\u00e9n. Ez\u00e9rt r\u00e1b\u00edzza mag\u00e1t egy tapasztaltabb bar\u00e1tj\u00e1ra, aki elmagyar\u00e1zza, hogy id\u0151nk\u00e9nt m\u00f3dos\u00edtania kell az edz\u00e9sterv\u00e9n. Izmai megszokt\u00e1k ugyanazt a fesz\u00fclts\u00e9get \u00e9s az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t, \u00e9s \u00faj impulzusra van sz\u00fcks\u00e9g\u00fck a tov\u00e1bbi er\u0151s\u00f6d\u00e9shez. Janka k\u00f6veti bar\u00e1tja tan\u00e1cs\u00e1t \u00e9s a k\u00f6vetkez\u0151 h\u00e9ten \u00f6t kil\u00f3val nagyobb s\u00falyt haszn\u00e1l a guggol\u00e1shoz \u00e9s a felh\u00faz\u00e1shoz. <span class=\"goog-text-highlight\">A k\u00f6vetkez\u0151 k\u00e9t h\u00e9tben \u00fagy \u00e9rzi, hogy egyre k\u00f6nnyebben megy neki, \u00fagyhogy egy \u00fajabb 5 kg-os<\/span>&nbsp;<span style=\"color: #ff6600\">s\u00falyt\u00e1rcs\u00e1t<\/span>&nbsp;tesz<span class=\"\">&nbsp;fel a guggol\u00f3 keretn\u00e9l. <\/span>Egy id\u0151 ut\u00e1n a nagyobb s\u00faly helyett n\u00f6veli az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t, vagy h\u00e1rom helyett n\u00e9gy sorozatot v\u00e9gez egy gyakorlatb\u00f3l.&nbsp;<strong>Ezeknek a v\u00e1ltoztat\u00e1soknak k\u00f6sz\u00f6nhet\u0151en nemcsak az ereje n\u00f6veked\u00e9s\u00e9t figyeli meg, de azt is \u00e9szreveszi, hogy feszesebb a popsija \u00e9s a combja. <\/strong>Most m\u00e1r sokkal jobban \u00e9lvezi az edz\u00e9st \u00e9s tov\u00e1bbra is motiv\u00e1lt marad a fejl\u0151d\u00e9shez. Janka teh\u00e1t tudt\u00e1n k\u00edv\u00fcl elkezdte tiszteletben tartani a<span style=\"text-align: inherit\"><span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/kepesek-vagyunk-gyorsabban-izomzatot-szerezni-vagy-fogyni-az-izmok-sokkolasaval\/\" class=\"ek-link\">progressz\u00edv t\u00falterhel\u00e9s elv\u00e9t<\/a><\/span>, amely a teljes\u00edtm\u00e9nye n\u00f6veked\u00e9s\u00e9nek h\u00e1tter\u00e9ben \u00e1ll.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden sportol\u00f3n\u00e1l egy\u00e9ni, hogy hogyan kell megtervezni az edz\u00e9sek m\u00f3dos\u00edt\u00e1s\u00e1t \u00e9s hogyan kell a terhel\u00e9st n\u00f6velni. Mindig eml\u00e9kezz r\u00e1, hogy&nbsp;<strong>a gyakorlatokat helyesen vitelezd ki \u00e9s a<\/strong>&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/mi-a-teendo-izomhuzodas-vagy-szakadas-eseten-es-hogy-kulonboztetheto-meg-a-ketto\/\" class=\"ek-link\">s\u00e9r\u00fcl\u00e9seket meg kell el\u0151zni<\/a><\/span><\/strong>. Ezt az alapelvet haszn\u00e1lhatod az edz\u0151teremben&nbsp;<a href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">s\u00falyz\u00f3r\u00faddal<\/span> <\/a>edzve, <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">kettlebellt<\/span>&nbsp;<\/a>haszn\u00e1lva, esetleg&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" class=\"ek-link\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 rendszerrel<\/a> <\/strong>vagy otthon, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagokat<\/a><\/span>&nbsp;\u00e9s a saj\u00e1t tests\u00falyodat haszn\u00e1lva.&nbsp;<span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg\" alt=\"Hogyan edzd a popsid \u00e9s a l\u00e1bad?\" class=\"wp-image-299930\" style=\"width:843px;height:563px\" title=\"Hogyan edzd a popsid \u00e9s a l\u00e1bad?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-768x513.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span class=\"goog-text-highlight\">Az er\u0151nl\u00e9ti edz\u00e9s hat\u00e1sai nem \u00e9rnek v\u00e9get, amikor az edz\u0151terem ajtaja bez\u00e1rul vagy elteszed az <\/span><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/yoga-mat-jogaszonyeg-blue-gymbeam.html\" class=\"ek-link\">edz\u0151sz\u0151nyeget&nbsp;<\/a><\/span><span class=\"goog-text-highlight\">az otthoni edz\u00e9s ut\u00e1n. A szervezet\u00fcnk \u00f3r\u00e1kkal k\u00e9s\u0151bb is pr\u00f3b\u00e1l megbirk\u00f3zni vele. <\/span><strong><span class=\"goog-text-highlight\">Helyre kell \u00e1ll\u00edtania a szellemi \u00e9s fizikai erej\u00e9t \u00e9s rendbe kell hoznia a kimer\u00edt\u0151 edz\u00e9s sor\u00e1n megs\u00e9r\u00fclt izmokat.<\/span><\/strong><span class=\"goog-text-highlight\"> A szervezet egyszer\u0171en mindent megtesz, hogy felk\u00e9sz\u00fclj\u00f6n a k\u00f6vetkez\u0151 edz\u00e9sre. \u00c9s ez energi\u00e1ba ker\u00fcl. Ez lehet\u0151v\u00e9 teszi, hogy az edz\u00e9s ut\u00e1n m\u00e9g t\u00f6bb \u00f3r\u00e1n kereszt\u00fcl kal\u00f3ri\u00e1t \u00e9gess\u00fcnk an\u00e9lk\u00fcl, hogy b\u00e1rmit is tenn\u00fcnk kellene. Ezt k\u00fcl\u00f6n\u00f6sen fogy\u00e1skor fogod&nbsp;\u00e9rt\u00e9kelni.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl az izmok k\u00f6r\u00fclbel\u00fcl n\u00e9gyszer t\u00f6bb energi\u00e1t haszn\u00e1lnak fel a m\u0171k\u00f6d\u00e9s\u00fckh\u00f6z, mint a zs\u00edrsz\u00f6vet. <span class=\"\">Ez <\/span><strong><span class=\"\">\u00f6sszess\u00e9g\u00e9ben t\u00f6bb energi\u00e1t <\/span><\/strong><strong><span class=\"\">jelent a nap folyam\u00e1n \u00e9s minden tev\u00e9kenys\u00e9g sor\u00e1n,<\/span><\/strong><span class=\"\"> m\u00e9g akkor is, ha \u00e9ppen a Netflixet n\u00e9zed vagy a leg\u00fajabb krimit olvasod<\/span>. <span style=\"color: #ff6600\">[8-10]<\/span><\/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=\"Popsi-_es_labedzes_Melyek_a_legjobb_gyakorlatok\"><\/span>Popsi- \u00e9s l\u00e1bedz\u00e9s. Melyek a legjobb gyakorlatok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az als\u00f3testet hetente legal\u00e1bb k\u00e9tszer kell edzeni. Ezen bel\u00fcl nem kell t\u00f6bb tucat k\u00fcl\u00f6nb\u00f6z\u0151 l\u00e1b- \u00e9s popsigyakorlatot v\u00e9gezned. <strong>N\u00e9h\u00e1ny alapvet\u0151 gyakorlat b\u0151ven elegend\u0151 ahhoz, hogy er\u0151s\u00edtsd a popsid, a combod \u00e9s a v\u00e1dlid izmait. <\/strong>Edz\u00e9s k\u00f6zben mindig \u00fcgyelj a gyakorlatok megfelel\u0151 v\u00e9grehajt\u00e1sra, vagy k\u00e9rj tan\u00e1csot egy tapasztalt edz\u0151t\u0151l. <span class=\"goog-text-highlight\">A hat\u00e9kony popsi- \u00e9s l\u00e1bgyakorlatok k\u00f6z\u00e9 tartoznak a guggol\u00e1sok k\u00fcl\u00f6nf\u00e9le v\u00e1ltozatai, mint p\u00e9ld\u00e1ul a klasszikus s\u00falyz\u00f3s guggol\u00e1s guggol\u00f3 keretben, a bolg\u00e1r guggol\u00e1s, az egyl\u00e1bas guggol\u00e1s, a goblet guggol\u00e1s, a multipress \u00e1llv\u00e1nyon v\u00e9gzett guggol\u00e1s vagy a guggol\u00e1s felugr\u00e1ssal.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik hat\u00e9kony gyakorlat a felh\u00faz\u00e1s. Ennek a gyakorlatnak sz\u00e1mos v\u00e1ltozata l\u00e9tezik, amelyek k\u00f6z\u00fcl a legn\u00e9pszer\u0171bb a klasszikus felh\u00faz\u00e1s, a rom\u00e1n felh\u00faz\u00e1s vagy az egyl\u00e1bas felh\u00faz\u00e1s. <span class=\"goog-text-highlight\">Ha edz\u0151teremben edzesz, akkor l\u00e1bpr\u00e9seket, l\u00e1bhajl\u00edt\u00e1sokat, szam\u00e1rr\u00fag\u00e1st vagy m\u00e1s gyakorlatot is v\u00e9gezhetsz a csig\u00e1s g\u00e9pen. <\/span><strong>Ezeknek a gyakorlatoknak a t\u00f6bbs\u00e9ge \u00f6sszetett, amelyek sor\u00e1n er\u0151s\u00edted a core izmaid \u00e9s bevonod az eg\u00e9sz tested izmait.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kerek \u00e9s feszes popsi form\u00e1l\u00e1s\u00e1ra szolg\u00e1l\u00f3 tov\u00e1bbi hat\u00e9kony gyakorlatok k\u00f6z\u00e9 tartoznak a kit\u00f6r\u00e9sek, a<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/\" class=\"ek-link\">cs\u00edp\u0151tol\u00e1sok<\/a><\/span>, a kettlebell lend\u00edt\u00e9sek, valamint a l\u00e1b- \u00e9s popsigyakorlatok&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a><\/span>&nbsp;\u00e9s&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-eddzunk-felfuggesztheto-edzohevederrel-tanulj-meg-par-teljes-testet-edzo-hatekony-gyakorlatot\/\" class=\"ek-link\">TRX-szel<\/a><\/span>. Mint l\u00e1thatod, sz\u00e1mos gyakorlat l\u00e9tezik a test als\u00f3 fel\u00e9nek edz\u00e9s\u00e9re. Most m\u00e1r csak annyit kell tenned, hogy megfelel\u0151en \u00e9s \u00e9rtelmesen helyezed el \u0151ket az edz\u00e9stervedben.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg\" alt=\"A legjobb popsi- \u00e9s l\u00e1bgyakorlatok\" class=\"wp-image-299949\" style=\"width:843px;height:539px\" title=\"A legjobb popsi- \u00e9s l\u00e1bgyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Minta edz\u00e9sterv a l\u00e1bakhoz, a popsihoz \u00e9s a v\u00e1dlihoz<\/h3>\n\n\n\n<p>Edz\u00e9s el\u0151tt meleg\u00edts be \u00e9s mozgasd \u00e1t az eg\u00e9sz testedet, a cs\u00edp\u0151dre koncentr\u00e1lva \u00e9s aktiv\u00e1ld a tested als\u00f3 fel\u00e9nek izmait. Az edz\u00e9s f\u0151 r\u00e9sz\u00e9nek v\u00e9g\u00e9n adj hozz\u00e1 egy levezet\u00e9st (lass\u00fa fut\u00e1s vagy s\u00e9ta a fut\u00f3padon) vagy v\u00e9gezz enyhe ny\u00fajt\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00e1laszd ki a s\u00falyt \u00e9s az edz\u0151eszk\u00f6z\u00f6ket a lehet\u0151s\u00e9geidnek megfelel\u0151en. <\/strong>A sorozatok sz\u00e1ma minden gyakorlat eset\u00e9ben 3-5 legyen \u00e9s v\u00e9gezz bel\u0151l\u00fck 8-12 ism\u00e9tl\u00e9st. Abban az esetben, ha csak a saj\u00e1t tests\u00falyoddal edzesz, nyugodtan v\u00e9gezhetsz 10-20 ism\u00e9tl\u00e9st is.<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Gyakorlat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Edz\u0151eszk\u00f6z\/terhel\u00e9s t\u00edpusa<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Els\u0151dlegesen terhelt izmok<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">terhel\u00e9s n\u00e9lk\u00fcl, felugr\u00e1ssal, guggol\u00f3 keretben, kettlebellel vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3val<\/a><\/span> (goblet guggol\u00e1s)<\/td><td class=\"has-text-align-center\" data-align=\"center\">combok eleje \u00e9s farizmok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cs\u00edp\u0151tol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">terhel\u00e9s n\u00e9lk\u00fcl, guggol\u00f3 keretben, k\u00e9zis\u00falyz\u00f3val vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">powerbaggel<\/span> <\/a>a medenc\u00e9den, er\u0151s\u00edt\u0151 gumiszalaggal a t\u00e9rded felett<\/td><td class=\"has-text-align-center\" data-align=\"center\">a comb h\u00e1ts\u00f3 r\u00e9sze \u00e9s a farizmok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rom\u00e1n felh\u00faz\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">guggol\u00f3 keret, k\u00e9t k\u00e9zis\u00falyz\u00f3 vagy terhel\u00e9s n\u00e9lk\u00fcl (egyl\u00e1bas felh\u00faz\u00e1s)<\/td><td class=\"has-text-align-center\" data-align=\"center\">a comb h\u00e1ts\u00f3 r\u00e9sze \u00e9s a farizmok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kit\u00f6r\u00e9s el\u0151re l\u00e9pve<\/td><td class=\"has-text-align-center\" data-align=\"center\">terhel\u00e9s n\u00e9lk\u00fcl, felugr\u00e1ssal, guggol\u00f3 keretben vagy powerbaggel a v\u00e1lladon, k\u00e9zis\u00falyz\u00f3val vagy kettlebellel a kezedben<\/td><td class=\"has-text-align-center\" data-align=\"center\">a comb eleje \u00e9s a farizmok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sarokemel\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">terhel\u00e9s n\u00e9lk\u00fcl, guggol\u00f3 keretben, k\u00e9zis\u00falyz\u00f3val, g\u00e9pen\t<\/td><td class=\"has-text-align-center\" data-align=\"center\">v\u00e1dli izmai<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tov\u00e1bbi inspir\u00e1l\u00f3, kettlebellel v\u00e9gzett l\u00e1b- \u00e9s popsiedz\u00e9st tal\u00e1lhatsz a k\u00f6vetkez\u0151 cikk\u00fcnkben:&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/a-8-legjobb-kettlebell-gyakorlat-fenekre-es-labra\/\" class=\"ek-link\">A 8 legjobb kettlebell-gyakorlat fen\u00e9kre \u00e9s l\u00e1bra.<\/a><\/span><\/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=\"A_kardioval_lefogysz_es_kiemelheted_a_fejlett_izmaidat\"><\/span>A kardi\u00f3val lefogysz \u00e9s kiemelheted a fejlett izmaidat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek, amelyeket gyakran kardi\u00f3k\u00e9nt emlegetnek, t\u00f6k\u00e9letesen kieg\u00e9sz\u00edtik az er\u0151s\u00edt\u0151 edz\u00e9st \u00e9s valamilyen form\u00e1ban az edz\u00e9sterv r\u00e9sz\u00e9t kell k\u00e9pezni\u00fck. <span class=\"\">A fut\u00e1s, a ker\u00e9kp\u00e1roz\u00e1s, az \u00fasz\u00e1s \u00e9s m\u00e1s t\u00edpus\u00fa kardi\u00f3 gyakorlatok jav\u00edtj\u00e1k a test \u00e1llapot\u00e1t, a t\u00fcd\u0151 \u00e9s a sz\u00edv m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s ami a legfontosabb, el\u0151seg\u00edtik a fogy\u00e1st. <\/span><strong>A kisebb zs\u00edrmennyis\u00e9gnek k\u00f6sz\u00f6nhet\u0151en az er\u0151s\u00edt\u0151 edz\u00e9st\u0151l a t\u00f3nusos fen\u00e9k \u00e9s comb m\u00e9g jobban kiemelkedik<\/strong><strong>.<\/strong> <span style=\"color: #ff6600\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c1ltal\u00e1ban t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz el kardi\u00f3 edz\u00e9s sor\u00e1n, mint amennyit ugyanannyi er\u0151s\u00edt\u0151 edz\u00e9s k\u00f6zben \u00e9getn\u00e9l el. Nem kell r\u00f6gt\u00f6n egy maratoni fut\u00f3 edz\u00e9sterv\u00e9t ut\u00e1noznod. Csak tal\u00e1lj egy olyan tev\u00e9kenys\u00e9get, amelyet \u00e9lvezettel tudsz csin\u00e1lni \u00e9s v\u00e9gezd hetente k\u00e9t-n\u00e9gy alkalommal h\u00fasz-hatvan percig. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kardi\u00f3 legn\u00e9pszer\u0171bb form\u00e1i a fut\u00e1s, a<span style=\"color: #ff6600\">&nbsp;<\/span><a href=\"https:\/\/gymbeam.hu\/blog\/a-kerekparozas-segithet-a-labak-es-a-fenek-feszesiteseben-tovabba-a-fogyasban-mire-jo-meg\/\" class=\"ek-link\"><span style=\"color: #ff6600\">ker\u00e9kp\u00e1roz\u00e1s<\/span> <\/a>vagy a gyors s\u00e9ta. Sokan szeretnek t\u00e1ncolni, g\u00f6rkorcsoly\u00e1zni vagy \u00faszni. Remek v\u00e1laszt\u00e1s azonban a magasabb intenzit\u00e1s\u00fa kardi\u00f3 is, mint p\u00e9ld\u00e1ul az<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/blog\/fogyas-a-fizikai-eronlet-javulasa-es-meg-8-egyeb-ok-hogy-elkezdjunk-ugralokotelezni\/\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s <\/a><\/span>vagy a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" class=\"ek-link\">HIIT <\/a><\/span>edz\u00e9s, amely h\u00fasz percen bel\u00fcl teljes\u00edthet\u0151. Ezt k\u00fcl\u00f6n\u00f6sen az id\u0151tudatos emberek tudj\u00e1k \u00e9rt\u00e9kelni, akiknek az edz\u00e9s ut\u00e1n a lehet\u0151 leggyorsabban vissza kell t\u00e9rni\u00fck k\u00f6telezetts\u00e9geikhez. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha kedvet kapt\u00e1l ahhoz, hogy belev\u00e1gj a fut\u00e1sba, de nem tudod, hogy hogyan, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdj-el-futni-egyszeru-utmutato-meg-a-teljes-kezdoknek-is\/\" class=\"ek-link\">Hogyan kezdj el futni? Egyszer\u0171 \u00fatmutat\u00f3 m\u00e9g a teljes kezd\u0151knek is.<\/a><\/span><\/strong><\/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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg\" alt=\"Kardi\u00f3 a fogy\u00e1shoz popsir\u00f3l \u00e9s combr\u00f3l\" class=\"wp-image-299963\" title=\"Kardi\u00f3 a fogy\u00e1shoz popsir\u00f3l \u00e9s combr\u00f3l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tamogasd_mindezt_regeneracioval_es_megfelelo_taplalekkiegeszitokkel\"><\/span>T\u00e1mogasd mindezt regener\u00e1ci\u00f3val \u00e9s megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"\">Az izmok f\u0151leg pihen\u00e9s k\u00f6zben n\u0151nek, ez\u00e9rt hangs\u00falyozz\u00e1k gyakran a megfelel\u0151&nbsp;<\/span><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" class=\"ek-link\">regener\u00e1ci\u00f3<\/a><\/span>&nbsp;<span class=\"\">sz\u00fcks\u00e9gess\u00e9g\u00e9t.<\/span><\/p>\n\n\n\n<p>Edz\u00e9s ut\u00e1n az al\u00e1bbiakkal t\u00e1mogathatod regener\u00e1l\u00f3d\u00e1st:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>massz\u00e1zspisztoly,<\/li>\n\n\n\n<li>massz\u00e1zshenger<\/li>\n\n\n\n<li>\u00e9s egy\u00e9b&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" class=\"ek-link\">kell\u00e9kek<\/a><\/span>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"\">A hidegzuhany vagy m\u00e1s<\/span><span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lesz-erosebb-az-immunrendszerunk-a-hideg-vizes-terapianak-koszonhetoen\/\" class=\"ek-link\">hidegvizes ter\u00e1pia<\/a>,&nbsp;<\/span><span class=\"\">illetve a szauna is j\u00f3l m\u0171k\u00f6dik egyesek sz\u00e1m\u00e1ra.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mindezek a m\u00f3dszerek seg\u00edthetnek az izomf\u00e1jdalom cs\u00f6kkent\u00e9s\u00e9ben \u00e9s a v\u00e9r\u00e1raml\u00e1s jav\u00edt\u00e1s\u00e1ban&nbsp;edz\u00e9s ut\u00e1n. <\/strong>Ezenk\u00edv\u00fcl t\u00f6bb t\u00e1panyag \u00e9s oxig\u00e9n juthat el hat\u00e9konyan az izomsejtekhez, valamint a test k\u00f6nnyebben lesz k\u00e9pes elt\u00e1vol\u00edtani az energia-anyagcsere salakanyagait. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy\u00e1ltal\u00e1n nem szabad kihagyni a pihen\u0151napokat az edz\u00e9stervb\u0151l. De ez nem jelenti azt, hogy az edz\u00e9s n\u00e9lk\u00fcli napot a kanap\u00e9n fekve kell t\u00f6ltened a t\u00e9v\u00e9t n\u00e9zve vagy el kell utas\u00edtanod egy bar\u00e1tod megh\u00edv\u00e1s\u00e1t, aki szeretne veled elmenni a v\u00e1rosba egy k\u00e1v\u00e9ra, azt v\u00e1laszolva neki, hogy: \u201eSajn\u00e1lom, ma van a pihen\u0151napom\u201d. A pihen\u0151nap nem jelent 100%-os elk\u00f6telezetts\u00e9get a kanap\u00e9 mellett. V\u00e9gezhetsz k\u00f6nnyed ny\u00fajt\u00e1st, s\u00e9t\u00e1lhatsz a parkban vagy befejezhetsz egy r\u00e9g\u00f3ta halogatott h\u00e1zimunk\u00e1t.&nbsp;[15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alv\u00e1s is szerves r\u00e9sze a regener\u00e1ci\u00f3nak \u00e9s a testalkatv\u00e1ltoz\u00e1s teljes folyamat\u00e1nak. Naponta legal\u00e1bb h\u00e9t \u00f3r\u00e1t kellene t\u00f6ltened alv\u00e1ssal. A k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l megtudhatod, hogy mi\u00e9rt olyan fontos az alv\u00e1s \u00e9s nemcsak a fogy\u00e1s szempontj\u00e1b\u00f3l:&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/alvas-a-leghatekonyabb-energiafokozo-es-zsiregeto\/\" class=\"ek-link\">Alv\u00e1s: a leghat\u00e9konyabb serkent\u0151 \u00e9s zs\u00edr\u00e9get\u0151.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mely t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k t\u00e1mogathatj\u00e1k a sportol\u00f3k test\u00e9t \u00e9s seg\u00edthetnek megv\u00e1ltoztatni a testalkatukat?<\/h3>\n\n\n\n<p><span class=\"goog-text-highlight\">Ahhoz, hogy a regener\u00e1ci\u00f3 a megfelel\u0151 m\u00f3don j\u00e1tsz\u00f3djon le, a szervezet\u00fcnknek elegend\u0151 makrot\u00e1panyagokra (feh\u00e9rje, sz\u00e9nhidr\u00e1tok \u00e9s zs\u00edrok), valamint mikrot\u00e1panyagokra (vitaminok, \u00e1sv\u00e1nyi anyagok) van sz\u00fcks\u00e9ge. <\/span>\u00cdgy egy sportol\u00f3 szervezet\u00e9nek \u00e1ltal\u00e1ban nagyobb ig\u00e9nye van ezek bevitel\u00e9re, mint a fizikailag kev\u00e9sb\u00e9 akt\u00edvak\u00e9nak. <strong>Az alap a j\u00f3l megtervezett \u00e9trend, melyet v\u00e1logatott t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel tudunk megfelel\u0151en kieg\u00e9sz\u00edteni \u00e9s jav\u00edtani.<\/strong><\/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\">\n<li>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\">tejsav\u00f3<\/a><\/span>&nbsp;vagy&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa<\/a><\/span>&nbsp;feh\u00e9rje seg\u00edthet az optim\u00e1lis feh\u00e9rjebevitelben \u00e9s a jobb regener\u00e1ci\u00f3ban. Napi alapbevitele er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gz\u0151k eset\u00e9ben 1,4-2 g\/ttkg legyen. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kreatin\" class=\"ek-link\">kreatin<\/a><\/span>&nbsp;<span class=\"\">seg\u00edti n\u00f6velni az er\u0151t \u00e9s ez lehet\u0151v\u00e9 teszi, hogy nagyobb s\u00fallyal edz, emellett el\u0151seg\u00edti az izomn\u00f6veked\u00e9st.<\/span><\/li>\n\n\n\n<li>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a><\/span> el\u0151seg\u00edti a megfelel\u0151 izomm\u0171k\u00f6d\u00e9st, amelynek k\u00f6sz\u00f6nhet\u0151en az izmok kev\u00e9sb\u00e9 lesznek \u00e9rz\u00e9kenyek a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/\" class=\"ek-link\">g\u00f6rcs\u00f6kre<\/a><\/span>.<\/li>\n\n\n\n<li>A vas seg\u00edt fenntartani a megfelel\u0151 anyagcserem\u0171k\u00f6d\u00e9st, emellett biztos\u00edtja az oxig\u00e9n sz\u00e1ll\u00edt\u00e1s\u00e1t az izmokba.<\/li>\n\n\n\n<li>A B2-, B3-, B5- \u00e9s B12-vitamin hozz\u00e1j\u00e1rulnak a f\u00e1radts\u00e1g \u00e9s kimer\u00fclts\u00e9g cs\u00f6kkent\u00e9s\u00e9hez. <\/li>\n\n\n\n<li>A C-vitamin seg\u00edt fenntartani az immunrendszer norm\u00e1l m\u0171k\u00f6d\u00e9s\u00e9t a meger\u0151ltet\u0151 fizikai aktivit\u00e1s ut\u00e1n.<\/li>\n\n\n\n<li>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/vitamin-d3-1000-iu-gymbeam.html\" class=\"ek-link\">D-vitamin<\/a> <\/span>\u00e9s a kalcium hozz\u00e1j\u00e1rulnak az izmok \u00e9s a csontok megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez.<\/li>\n\n\n\n<li>Fogy\u00e1skor a komplex <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-leghatekonyabb-zsiregetot-es-hogyan-fogyasszuk\/\" class=\"ek-link\">anyagcsere serkent\u0151k<\/a><\/span>&nbsp;<span class=\"\">m\u00e9g jobban t\u00e1mogathatj\u00e1k az eredm\u00e9nyeket. <\/span>Olyan anyagokat tartalmaznak, amelyek seg\u00edthetnek egy kicsit t\u00f6bb energi\u00e1t el\u00e9getni pihen\u00e9skor \u00e9s edz\u00e9s k\u00f6zben is. <span style=\"color: #ff6600\">[17-18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k sz\u00e1m\u00e1ra megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" class=\"ek-link\">A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s vagy m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sport eset\u00e9n.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"728\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg\" alt=\"A legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k a popsi \u00e9s a combok form\u00e1l\u00e1s\u00e1ra\" class=\"wp-image-299989\" style=\"width:843px;height:546px\" title=\"A legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k a popsi \u00e9s a combok form\u00e1l\u00e1s\u00e1ra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-400x259.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1536x994.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-2048x1326.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kovesd_nyomon_az_eredmenyeket_de_ne_csak_a_merlegen_levo_szam_alapjan\"><\/span>K\u00f6vesd nyomon az eredm\u00e9nyeket, de ne csak a m\u00e9rlegen l\u00e9v\u0151 sz\u00e1m alapj\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az eg\u00e9sz folyamat sor\u00e1n, amikor a testalkatod megv\u00e1ltoztat\u00e1s\u00e1n dolgozol, ne felejtsd el m\u00e9rni a fejl\u0151d\u00e9sedet. M\u00e9g akkor is, ha a c\u00e9lod a feszesebb popsi \u00e9s l\u00e1bak, az eg\u00e9sz alakod fejl\u0151d\u00e9s\u00e9t k\u00f6vesd nyomon. Lehet\u0151leg mindig ugyanabban a napszakban, ide\u00e1lis esetben reggel \u00e9bred\u00e9s ut\u00e1n, m\u00e9rd meg a derekad, a cs\u00edp\u0151d, a popsid \u00e9s a combod ker\u00fclet\u00e9t k\u00e9thetente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adjunk hozz\u00e1 egy m\u00e9rlegel\u00e9st, tal\u00e1n havonta egyszer. Az eredm\u00e9nyeket f\u00e9nyk\u00e9pekkel is figyelemmel k\u00eds\u00e9rheted \u00e9s \u00f6sszehasonl\u00edthatod. K\u00e9sz\u00edts egy f\u00e9nyk\u00e9pet a fitness utad elej\u00e9n, majd id\u0151nk\u00e9nt (kb. 2-4 hetente) adj hozz\u00e1 egy \u00fajabb f\u00e9nyk\u00e9pet a gy\u0171jtem\u00e9nyedhez ugyanazon a helyen \u00e9s ugyanabban az id\u0151ben. A siker nem csak azzal m\u00e9rhet\u0151, hogy h\u00e1ny kil\u00f3t fogyt\u00e1l vagy h\u00edzt\u00e1l. Arr\u00f3l is sz\u00f3l, hogy hogyan cs\u00f6kkennek a centim\u00e9terek, mennyivel jobban \u00e9rzed magad \u00e9s nagyobb az \u00f6nbizalmad. Egy&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" class=\"ek-link\">sz\u00e1m a m\u00e9rlegen<\/a>&nbsp;<\/span>mag\u00e1ban m\u00e9g nem jelenti azt, hogy nem haladsz j\u00f3 ir\u00e1nyba. <strong>Ha el\u00e9g sok\u00e1ig ragaszkodsz az \u00faj tervedhez, akkor biztos vagyok benne, hogy nagyszer\u0171 eredm\u00e9nyeket fogsz el\u00e9rni.<\/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=\"Hatekony_popsi-_es_labedzes_sajat_testsullyal\"><\/span>Hat\u00e9kony popsi- \u00e9s l\u00e1bedz\u00e9s saj\u00e1t tests\u00fallyal<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 l Saj\u00e1t tests\u00falyos fen\u00e9kfeszes\u00edt\u0151 gyakorlatok l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/T3ZPWOO_U7Q?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"goog-text-highlight\">B\u00e1rmilyen testalkati v\u00e1ltoz\u00e1s, legyen sz\u00f3 fogy\u00e1sr\u00f3l, eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1sr\u00f3l vagy a popsi \u00e9s a l\u00e1bak form\u00e1l\u00e1s\u00e1r\u00f3l, \u00e1tfog\u00f3 megk\u00f6zel\u00edt\u00e9st ig\u00e9nyel. <\/span><strong>Egyszer\u0171en nem fog menni az \u00e9trend, az edz\u00e9sterv \u00e9s az \u00e1ltal\u00e1nos \u00e9letm\u00f3d optimaliz\u00e1l\u00e1sa n\u00e9lk\u00fcl. <\/strong>M\u00f3dos\u00edts az \u00e9trendeden att\u00f3l f\u00fcgg\u0151en, hogy a fogy\u00e1s vagy az eg\u00e9szs\u00e9ges h\u00edz\u00e1s a c\u00e9lod. Ezut\u00e1n az edz\u00e9s r\u00e9szek\u00e9nt hetente legal\u00e1bb k\u00e9tszer v\u00e9gezz guggol\u00e1st \u00e9s egy\u00e9b hat\u00e9kony gyakorlatokat a test als\u00f3 fel\u00e9re. Adj hozz\u00e1 fut\u00e1st vagy m\u00e1s kardi\u00f3t \u00e9s t\u00e1mogasd mindezt megfelel\u0151 pihen\u00e9ssel \u00e9s megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel. Ha minden sz\u00e9pen a hely\u00e9re ker\u00fcl, el\u0151bb-ut\u00f3bb nagyszer\u0171 eredm\u00e9nyekre sz\u00e1m\u00edthatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanult\u00e1l valami \u00fajat \u00e9s hasznosat? Ha igen, ne felejtsd el megosztani ezt a cikket a bar\u00e1taiddal, akik szint\u00e9n \u00e9rt\u00e9kelhetik ezeket a tan\u00e1csokat.<\/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\/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\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","protected":false},"excerpt":{"rendered":"<p>Form\u00e1s popsit \u00e9s a feszes combokat el\u00e9rni nem lehetetlen. Hogyan \u00e9rhet\u0151 el ez fokozatos \u00e9s apr\u00f3 v\u00e1ltoztat\u00e1sokkal az \u00e9trendben \u00e9s az edz\u00e9sben? Ebben a cikkben mindent megtal\u00e1lsz, amire sz\u00fcks\u00e9ged van hozz\u00e1.<\/p>\n","protected":false},"author":129,"featured_media":299850,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7356,6432,6420],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275996","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-etrend-hu","10":"tag-fenek-gyakorlatok","11":"tag-lab-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>Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan lehet el\u00e9rni a t\u00f3nusos popsit \u00e9s l\u00e1bakat? Az eg\u00e9szs\u00e9gesebb t\u00e1pl\u00e1lkoz\u00e1s, a min\u0151s\u00e9gi edz\u00e9s \u00e9s a megfelel\u0151 regener\u00e1ci\u00f3 seg\u00edthet benne. Tudj meg tov\u00e1bbi tippeket popsi- \u00e9s l\u00e1bgyakorlatokra.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan lehet el\u00e9rni a t\u00f3nusos popsit \u00e9s l\u00e1bakat? Az eg\u00e9szs\u00e9gesebb t\u00e1pl\u00e1lkoz\u00e1s, a min\u0151s\u00e9gi edz\u00e9s \u00e9s a megfelel\u0151 regener\u00e1ci\u00f3 seg\u00edthet benne. 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