{"id":277165,"date":"2017-04-22T12:55:00","date_gmt":"2017-04-22T10:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277165"},"modified":"2023-08-31T08:55:56","modified_gmt":"2023-08-31T06:55:56","slug":"10-elony-ami-miatt-felhuzasokat-kell-vegezned","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/","title":{"rendered":"10 el\u0151ny, ami miatt felh\u00faz\u00e1sokat kell v\u00e9gezned"},"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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#1_A_felhuzas_hozzajarul_a_zsiregeteshez\" title=\"1. A felh\u00faz\u00e1s hozz\u00e1j\u00e1rul a zs\u00edr\u00e9get\u00e9shez\">1. A felh\u00faz\u00e1s hozz\u00e1j\u00e1rul a zs\u00edr\u00e9get\u00e9shez<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#2_Javitja_a_testtartast\" title=\"2. Jav\u00edtja a testtart\u00e1st\">2. Jav\u00edtja a testtart\u00e1st<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#3_Tobb_izomcsoportot_kot_ossze_egyszerre\" title=\"3. T\u00f6bb izomcsoportot k\u00f6t \u00f6ssze egyszerre\">3. T\u00f6bb izomcsoportot k\u00f6t \u00f6ssze egyszerre<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#4_Noveli_az_erot_amit_az_edzotermen_kivul_is_hasznositasz\" title=\"4. N\u00f6veli az er\u0151t, amit az edz\u0151termen k\u00edv\u00fcl is hasznos\u00edtasz\">4. N\u00f6veli az er\u0151t, amit az edz\u0151termen k\u00edv\u00fcl is hasznos\u00edtasz<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#5_Az_egyik_legbiztonsagosabb_edzes\" title=\"5. Az egyik legbiztons\u00e1gosabb edz\u00e9s\">5. Az egyik legbiztons\u00e1gosabb edz\u00e9s<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#6_Erositi_a_karizmokat\" title=\"6. Er\u0151s\u00edti a karizmokat\">6. Er\u0151s\u00edti a karizmokat<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#7_Noveli_a_hormonszintet\" title=\"7. N\u00f6veli a hormonszintet\">7. N\u00f6veli a hormonszintet<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#8_Nem_feltetlenul_draga_%E2%80%9Csport%E2%80%9D\" title=\"8. Nem felt\u00e9tlen\u00fcl dr\u00e1ga &#8220;sport&#8221;\">8. Nem felt\u00e9tlen\u00fcl dr\u00e1ga &#8220;sport&#8221;<\/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\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#9_Javitja_a_kondiciot\" title=\"9. Jav\u00edtja a kond\u00edci\u00f3t\">9. Jav\u00edtja a kond\u00edci\u00f3t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/10-elony-ami-miatt-felhuzasokat-kell-vegezned\/#10_Serulesek_elkerulese\" title=\"10. S\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9se\">10. S\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9se<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A deadlift m\u00e1r egy <strong>elk\u00fcl\u00f6n\u00edthetetlen r\u00e9sze&nbsp;<\/strong> <strong>a kem\u00e9ny edz\u00e9snek<\/strong> amib\u0151l m\u00e9g David Robson, test\u00e9p\u00edt\u0151, szem\u00e9lyi edz\u0151 \u00e9s a fitness magazin munkat\u00e1rsa sem enged. \u00c1ll\u00edtja: &#8220;<em>Tapasztalataim \u00e9s eredm\u00e9nyeim szerint, aminek tan\u00fai voltam, a helyesen elv\u00e9gzett felh\u00faz\u00e1s konkurencia n\u00e9lk\u00fcli izomt\u00f6meget \u00e9p\u00edt fel, r\u00e1ad\u00e1sul az \u00f6sszes izomcsoportot meger\u0151s\u00edti<\/em>.&#8221; Igen, sokan a <strong>leghat\u00e9konyabb gyakorlatnak tekinti a guggol\u00e1sokat<\/strong>, mivel megn\u00f6vekedett er\u0151h\u00f6z \u00e9s izmokhoz vezet, de David Robinson&nbsp;ki\u00e1ll a v\u00e9lem\u00e9nye mellett, miszerint a <strong>felh\u00faz\u00e1s a fels\u0151 \u00e9s az als\u00f3 testet \u00fagy dolgozza ki<\/strong>, mint semelyik m\u00e1s gyakorlat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A felh\u00faz\u00e1s egyszer\u0171en v\u00e9gezhet\u0151. Ragadjuk <strong>meg a s\u00falyokat \u00e9s kiegyenes\u00edtett k\u00f6ny\u00f6kkel emelj\u00fck fel, egyenes h\u00e1ttal<\/strong>, t\u00e9rdeket hajl\u00edtva, ahogyan azt a vide\u00f3n l\u00e1thatjuk:<\/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\" 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-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Defranco Fitness Tips: How to Practice Proper Deadlift Form\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/UyRiw2b8yI4?feature=oembed\" 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<p>Rengeteg olyan <strong>el\u0151nye \u00e9s j\u00f3t\u00e9kony hat\u00e1sa <\/strong>van, amit tal\u00e1n nem is sejtetek. N\u00e9zz\u00fck meg egy\u00fctt, milyen <strong>egyedi el\u0151ny\u00f6kkel<\/strong> rendelkezik:<\/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_A_felhuzas_hozzajarul_a_zsiregeteshez\"><\/span>1. A felh\u00faz\u00e1s hozz\u00e1j\u00e1rul a zs\u00edr\u00e9get\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alwyn Cosgrove, szem\u00e9lyi edz\u0151 \u00e9s sz\u00e1mos fitness cikk szerz\u0151je, nemr\u00e9gen egy tanulm\u00e1nyr\u00f3l \u00edrt, amelyben az \u00e9rintettek <strong>h\u00e1rom csoportra <\/strong>voltak osztva: az els\u0151 csoport di\u00e9t\u00e1t tartott, a m\u00e1sodik di\u00e9t\u00e1t kardi\u00f3 edz\u00e9ssel, a harmadik pedig di\u00e9t\u00e1t, kardi\u00f3 edz\u00e9st, valamint er\u0151s\u00edt\u00e9st.<\/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-534213550.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<p>A di\u00e9t\u00e1t tart\u00f3k csoportja <strong>megk\u00f6zel\u00edt\u0151leg 6 kil\u00f3t fogyott <\/strong>12 h\u00e9t alatt. A kadi\u00f3 csoport <strong>kevesebb, mint 7 kil\u00f3t\u00f3l szabadult meg <\/strong>(heti h\u00e1romszor edzettek 50 percig). A harmadik csoport tagjai <strong>\u00e1tlagosan <\/strong><strong>10 <\/strong><strong>kil\u00f3t fogytak<\/strong> ( 44% \u00e9s 35% -kal t\u00f6bbet, mint a di\u00e9t\u00e1s \u00e9s kardi\u00f3 csoport). Teh\u00e1t <strong>felh\u00faz\u00e1sok seg\u00edts\u00e9g\u00e9vel a harmadik csoport t\u00f6bb zs\u00edrt \u00e9getett<\/strong>, mint a di\u00e9t\u00e1z\u00f3k, vagy a di\u00e9t\u00e1t kardi\u00f3val kombin\u00e1l\u00f3k. Szemmel l\u00e1that\u00f3, hogy a s\u00falyok emel\u00e9s\u00e9vel t\u00f6bb zs\u00edrt \u00e9gettek, mi t\u00f6bb, sz\u00e1lk\u00e1s\u00edtj\u00e1tok az izmokat, mint ezeket az aktivit\u00e1sokat v\u00e9gezve.<\/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=\"2_Javitja_a_testtartast\"><\/span>2. Jav\u00edtja a testtart\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;A felh\u00faz\u00e1s n\u00f6veli az energi\u00e1dat \u00e9s a test stabilit\u00e1s\u00e1hoz vezet&#8221;<\/em>, \u00e1ll\u00edtja Robson. Szint\u00e9n az <strong>izmok er\u0151s\u00edt\u00e9se<\/strong> a c\u00e9lja \u00e9s a <strong>test eg\u00e9sz tart\u00e1s\u00e1nak jav\u00edt\u00e1sa. <\/strong>Pozit\u00edv hat\u00e1ssal van a h\u00e1tra, meger\u0151s\u00edti \u00e9s biztos\u00edtja a stabilit\u00e1s\u00e1t.<\/p>\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=\"73591\" ><\/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=\"3_Tobb_izomcsoportot_kot_ossze_egyszerre\"><\/span>3. T\u00f6bb izomcsoportot k\u00f6t \u00f6ssze egyszerre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00f6bb izmot k\u00f6t \u00f6ssze, mint b\u00e1rmelyik m\u00e1s gyakorlat, a guggol\u00e1sokat bele\u00e9rtve. Minden legfontosabb izomcsoportot megmozgat. Amennyiben csup\u00e1n egy gyakorlatot kell elv\u00e9geznetek, <strong>v\u00e1lassz\u00e1tok a felh\u00faz\u00e1st.<\/strong> Ez az als\u00f3 \u00e9s fels\u0151 r\u00e9szetekkel egy\u00fctt dolgozik, bele\u00e9rtve a h\u00e1t bemeleg\u00edt\u00e9s\u00e9t is.<\/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-468341508.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Noveli_az_erot_amit_az_edzotermen_kivul_is_hasznositasz\"><\/span>4. N\u00f6veli az er\u0151t, amit az edz\u0151termen k\u00edv\u00fcl is hasznos\u00edtasz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>felh\u00faz\u00e1s \u00e9p\u00edti az izmokat<\/strong>, olyanokat is, amire a mindennapi \u00e9letben lehet sz\u00fcks\u00e9getek, legyen az <strong>b\u00fatortologat\u00e1s, k\u00f6lt\u00f6z\u00e9s<\/strong> vagy a neh\u00e9z bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1k cipel\u00e9se, ez\u00e9rt emiatt is \u00e9rdemes felt\u00e9tlen\u00fcl betenni az edz\u00e9seitekbe.<\/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-505777168.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Az_egyik_legbiztonsagosabb_edzes\"><\/span>5. Az egyik legbiztons\u00e1gosabb edz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A felh\u00faz\u00e1s az <strong>egyik legbiztons\u00e1gosabb gyakorlat<\/strong>, amelyet v\u00e9gezhettek. Term\u00e9szetesen itt is nagyon fontos a&nbsp;<strong>helyes technika<\/strong>. A gyakorlat sor\u00e1n nem vagytok kit\u00e9ve a s\u00falyok okozta t\u00falterhel\u00e9s vesz\u00e9ly\u00e9nek. Amennyiben probl\u00e9m\u00e1ba \u00fctk\u00f6zn\u00e9tek \u00e9s <strong>nem b\u00edrj\u00e1tok a s\u00falyz\u00f3kat, egyszer\u0171en ledobhatj\u00e1tok<\/strong>. M\u00e9g ha l\u00e1rm\u00e1t is csin\u00e1ltok vele, <strong>legal\u00e1bb nem s\u00e9r\u00fclt\u00f6k meg<\/strong>. Ehhez a gyakorlathoz <strong>m\u00e9g csak edz\u0151t\u00e1rsra sincs sz\u00fcks\u00e9getek<\/strong>. Term\u00e9szetesen m\u00e9g jobb, ha van valaki, aki edz\u00e9s k\u00f6zben motiv\u00e1l titeket a jobb teljes\u00edtm\u00e9ny el\u00e9r\u00e9se szempontj\u00e1b\u00f3l.<\/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-922292268.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Erositi_a_karizmokat\"><\/span>6. Er\u0151s\u00edti a karizmokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A felh\u00faz\u00e1sok ismertek arr\u00f3l, hogy <strong>hatalmas mennnyis\u00e9g\u0171 energi\u00e1t ig\u00e9nyelnek<\/strong>, ez pedig a szor\u00edt\u00e1sra is \u00e9rv\u00e9nyes. Ez azzal magyar\u00e1zhat\u00f3, hogy az ujjaink is szerepet j\u00e1tszanak a neh\u00e9z s\u00falyok emel\u00e9s\u00e9n\u00e9l. <strong>Az alkarnak hihetetlen\u00fcl nagy er\u0151t kell kifejtenie<\/strong>, \u00e9s ha fokozod a neh\u00e9z s\u00falyok emel\u00e9s\u00e9t (helyesen), er\u0151t\u00f6k n\u00f6vekedni fog.<\/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-601902710.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Noveli_a_hormonszintet\"><\/span>7. N\u00f6veli a hormonszintet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Azzal, hogy elv\u00e9geztek 8 -10 ism\u00e9tl\u00e9st a felh\u00faz\u00e1sb\u00f3l, n\u00f6velhetitek a <strong>n<\/strong><strong>\u00f6<\/strong><strong>veked\u00e9si hormonok<\/strong><strong> \u00e9s a tesztoszteron<\/strong><strong> szintj\u00e9t<\/strong> a testben. A tesztoszteron n\u00f6veli az izomt\u00f6meg nagys\u00e1g\u00e1t \u00e9s <strong>seg\u00edts\u00e9get ny\u00fajt az izmok fejl\u0151d\u00e9s\u00e9ben<\/strong>, am\u00edg a <strong>n\u00f6veked\u00e9si hormon<\/strong>, mely a <strong>hipof\u00edzisben k\u00e9pz\u0151dik<\/strong>, t\u00e1mogatja a <strong>sz\u00f6vetek gy\u00f3gyul\u00e1s\u00e1t<\/strong>, az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t \u00e9s a <strong>zs\u00edr\u00e9get\u00e9st<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636707074.jpg\" alt=\"Deadlift \u00e9s el\u0151nyei\" width=\"843\" title=\"Deadlift \u00e9s el\u0151nyei\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nem_feltetlenul_draga_%E2%80%9Csport%E2%80%9D\"><\/span>8. Nem felt\u00e9tlen\u00fcl dr\u00e1ga &#8220;sport&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sok gyakorlat sz\u00e1mos dr\u00e1ga felszerel\u00e9st, kieg\u00e9sz\u00edt\u0151ket, sportcip\u0151ket \u00e9s ruh\u00e1zatot ig\u00e9nyel. A felh\u00faz\u00e1s nem tartozik ezek k\u00f6z\u00e9. Csup\u00e1n <strong>p\u00e1r r\u00fadra \u00e9s s\u00falyra <\/strong>van sz\u00fcks\u00e9g (att\u00f3l f\u00fcgg\u0151en mennyit tudsz megemelni). Ezt k\u00f6vet\u0151en csup\u00e1n emelnetek kell, letennetek \u00e9s k\u00e9sz is. Term\u00e9szetesen, el\u0151bb <strong>ne felejts\u00fck el elsaj\u00e1t\u00edtani a megfelel\u0151 technik\u00e1t<\/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=\"9_Javitja_a_kondiciot\"><\/span>9. Jav\u00edtja a kond\u00edci\u00f3t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hisztek-e benne vagy sem, de ha elv\u00e9gztek&nbsp;<strong>10 ism\u00e9tl\u00e9st a felh\u00faz\u00e1sb\u00f3l, a kardiovaszkul\u00e1ris kond\u00edci\u00f3tok&nbsp;<\/strong>n\u00f6vekedni fog. Ugyanakkor semmit sem szabad t\u00falz\u00e1sba vinni, ugyan\u00fagy, mint a t\u00f6bbi gyakorlat eset\u00e9ben, csak addig kell v\u00e9gezni az ism\u00e9tl\u00e9seket, am\u00edg b\u00edrj\u00e1tok.<\/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-911813174.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Serulesek_elkerulese\"><\/span>10. S\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A felh\u00faz\u00e1s&nbsp;<strong>megv\u00e9dhet a ser\u00fcl\u00e9sekt\u0151l<\/strong>, mivel <strong>n\u00f6veli izmaink erej\u00e9t a kritikus r\u00e9szeken \u00e9s k\u00f6t\u00e9seken<\/strong>. Az \u00edz\u00fcletek t\u00e1mogat\u00e1sa alapjelent\u0151s\u00e9g\u0171 a s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9sben, f\u0151k\u00e9nt a hamstring \u00e9s a h\u00e1t als\u00f3 r\u00e9sz\u00e9n\u00e9l.<\/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-914876178.jpg\" alt=\"felh\u00faz\u00e1s - gyakorlat\" width=\"843\" height=\"562\" title=\"felh\u00faz\u00e1s - gyakorlat\"\/><\/figure><\/div>\n\n\n\n<p>Ha&nbsp; azon t\u0171n\u0151dt\u00f6k, hogy nektek val\u00f3-e a felh\u00faz\u00e1s, <strong>pr\u00f3b\u00e1lj\u00e1tok ki neh\u00e9z s\u00falyok n\u00e9lk\u00fcl.<\/strong> Id\u0151vel adhattok hozz\u00e1 s\u00falyokat, amivel ki\u00e9p\u00fclhet az er\u0151t\u00f6k is.<\/p>\n\n\n\n<p>Ha a gyeng\u00e9bbik nem k\u00f6z\u00e9 tartoztok, biztosan tudj\u00e1tok, hogy nem kell tartanotok a massz\u00edv f\u00e9rfiass\u00e1gt\u00f3l, amely miatt a legt\u00f6bb n\u0151 elutas\u00edtja az er\u0151s\u00edt\u0151 gyakorlatokat \u00e9s s\u00falyokat.&nbsp;<strong>Ez a gyakorlat egy\u00e9rtelm\u0171en fejleszti a testeteket,<\/strong> <strong>t\u00f6k\u00e9letes\u00edti a tart\u00e1st&nbsp;<\/strong>\u00e9s <strong>h\u00e1tatoknak<\/strong> is sokat seg\u00edtetek vele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Szoktatok felh\u00faz\u00e1st v\u00e9gezni?<\/strong> Ossz\u00e1tok meg vel\u00fcnk tapasztalataitokat hozz\u00e1sz\u00f3l\u00e1sokban. Amennyiben tetszett a cikk, <strong>t\u00e1mogass\u00e1tok megoszt\u00e1ssal.&nbsp;<\/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\/lifting-straps-and-grips\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLifting Straps and Grips\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A felh\u00faz\u00e1s a kem\u00e9ny edz\u00e9s klasszikus r\u00e9sz\u00e9v\u00e9 v\u00e1lt. Sz\u00e1mos el\u0151nnyel j\u00e1r, amir\u0151l eddig nem is tudtatok. Olvass\u00e1tok el a 10 el\u0151nyt, ami miatt felh\u00faz\u00e1sokat kell v\u00e9geznetek. <\/p>\n","protected":false},"author":25,"featured_media":145224,"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":[7482,7260,6948],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277165","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-felhuzas","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 el\u0151ny, ami miatt felh\u00faz\u00e1sokat kell v\u00e9gezned - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A felh\u00faz\u00e1s a kem\u00e9ny edz\u00e9s klasszikus r\u00e9sz\u00e9v\u00e9 v\u00e1lt. 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