{"id":282624,"date":"2016-02-04T10:27:00","date_gmt":"2016-02-04T09:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282624"},"modified":"2024-05-27T14:33:53","modified_gmt":"2024-05-27T12:33:53","slug":"12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/","title":{"rendered":"12 saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat, ami form\u00e1ba hoz"},"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\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/#Milyen_elonyokkel_jar_a_sajat_testsulyos_edzes\" title=\"Milyen el\u0151ny\u00f6kkel j\u00e1r a saj\u00e1t tests\u00falyos edz\u00e9s?\">Milyen el\u0151ny\u00f6kkel j\u00e1r a saj\u00e1t tests\u00falyos edz\u00e9s?<\/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\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/#Ez_az_elso_sajat_testsulyos_edzesed_Probald_ki_ezt_a_12_gyakorlatot\" title=\"Ez az els\u0151 saj\u00e1t tests\u00falyos edz\u00e9sed? Pr\u00f3b\u00e1ld ki ezt a 12 gyakorlatot\">Ez az els\u0151 saj\u00e1t tests\u00falyos edz\u00e9sed? Pr\u00f3b\u00e1ld ki ezt a 12 gyakorlatot<\/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\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/#3_sajat_test_testsulyos_edzesminta\" title=\"3 saj\u00e1t test tests\u00falyos edz\u00e9sminta\">3 saj\u00e1t test tests\u00falyos edz\u00e9sminta<\/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\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/#Sajat_testsulyos_edzes_a_tokeletesen_feszes_labakert\" title=\"Saj\u00e1t tests\u00falyos edz\u00e9s a t\u00f6k\u00e9letesen feszes l\u00e1bak\u00e9rt\">Saj\u00e1t tests\u00falyos edz\u00e9s a t\u00f6k\u00e9letesen feszes l\u00e1bak\u00e9rt<\/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\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>F\u00fcggetlen\u00fcl att\u00f3l, hogy \u00e9pp gyakorlatokat keresel, az edz\u0151termi edz\u00e9st szeretn\u00e9d sz\u00ednes\u00edteni, vagy \u00faj \u00f6tletekre van sz\u00fcks\u00e9ged az otthoni edz\u00e9shez, a legjobb helyen j\u00e1rsz. A cikkben hat\u00e9kony saj\u00e1t tests\u00falyos gyakorlatokat, azok helyes technik\u00e1j\u00e1t, k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3kat \u00e9s tippeket tal\u00e1lsz, hogy a tapasztaltabb sportol\u00f3k sz\u00e1m\u00e1ra is kih\u00edv\u00e1st jelentsen. Gy\u0151z\u0151dj meg r\u00f3la te magad, hogy lehets\u00e9ges,<strong>&nbsp;szuper edz\u00e9seket csin\u00e1lni, m\u00e9gis fitten tartani magad, illetve felszerel\u00e9sek n\u00e9lk\u00fcl is el\u0151seg\u00edteni a fogy\u00e1st vagy az izomn\u00f6veked\u00e9st.<\/strong> Pr\u00f3b\u00e1ld meg feldobni az edz\u00e9sterved, p\u00e9ld\u00e1ul a teljes testet \u00e1tfog\u00f3 saj\u00e1t tests\u00falyos edz\u00e9ssel vagy HIIT-tel.<\/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=\"Milyen_elonyokkel_jar_a_sajat_testsulyos_edzes\"><\/span>Milyen el\u0151ny\u00f6kkel j\u00e1r a saj\u00e1t tests\u00falyos edz\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151sz\u00f6r is, nincs sz\u00fcks\u00e9g semmilyen speci\u00e1lis felszerel\u00e9sre. El\u00e9g egy <a href=\"https:\/\/gymbeam.hu\/baby-pink-jogamatrac-beastpink.html\">edz\u0151sz\u0151nyeg<\/a>. S\u0151t, a saj\u00e1t tests\u00falyos edz\u00e9snek rengeteg m\u00e1s el\u0151nye is van.<\/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><strong>B\u00e1rhol edzhetsz.&nbsp;<\/strong>A nappaliban, a hotelszob\u00e1ban, a kertben, a <a href=\"https:\/\/gymbeam.hu\/blog\/outdoor-edzes-miert-es-hogyan-kezdjunk-el-a-friss-levegon-edzeni\/\">parkban<\/a> vagy a k\u00fclt\u00e9ri edz\u0151parkban is.<\/li>\n\n\n\n<li>A saj\u00e1t tests\u00falyos edz\u00e9s arra is nagyon j\u00f3, hogy <strong>v\u00e1ltozatosabb\u00e1 tegye az edz\u0151termi edz\u00e9st.<\/strong><\/li>\n\n\n\n<li><strong>Testreszabhatod <\/strong>a gyakorlatokat,<strong> hogy megfeleljen a saj\u00e1t teherb\u00edr\u00e1sodnak \u00e9s k\u00e9pess\u00e9gednek.&nbsp;<\/strong><\/li>\n\n\n\n<li>A szervezet egy \u00faj t\u00edpus\u00fa terhel\u00e9ssel fog szemben\u00e9zni, ami <strong>izomn\u00f6veked\u00e9st eredm\u00e9nyezhet \u00e9s er\u0151s\u00f6d\u00e9st is.<\/strong><\/li>\n\n\n\n<li>Haszn\u00e1lhatos d saj\u00e1t tests\u00falyos gyakorlatokat <strong>k\u00f6redz\u00e9sre, intervall edz\u00e9sre vagy klasszikus edz\u00e9sre&nbsp;<\/strong>adott sz\u00e1m\u00fa sorozatokkal \u00e9s ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Meg fog er\u0151s\u00f6dni a t\u00f6rzsed,&nbsp;<\/strong>ami elengedhetetlen a j\u00f3 testtart\u00e1shoz.<\/li>\n\n\n\n<li>Nagyobb intenzit\u00e1s\u00fa edz\u00e9ssel&nbsp;<strong>a fizikai er\u0151nl\u00e9ted is javul.<\/strong><\/li>\n\n\n\n<li>Ha megfelel\u0151 a technik\u00e1d, fejl\u0151dni fog a&nbsp;<strong>koordin\u00e1ci\u00f3d \u00e9s a rugalmass\u00e1god.<\/strong><\/li>\n\n\n\n<li>A plyometric gyakorlatok a <strong>mozg\u00e9konys\u00e1god<\/strong> is jav\u00edthatj\u00e1k.<\/li>\n\n\n\n<li>Egy csom\u00f3 kal\u00f3ri\u00e1t el\u00e9getsz, \u00e9s ez\u00e1ltal hat\u00e9konyabb a <strong>fogy\u00e1s.<\/strong><\/li>\n\n\n\n<li><strong>Egy ilyen edz\u00e9s ak\u00e1r 30 percig is tarthat, <\/strong>amelyet a elfoglalt \u00fczletemberek, a kismam\u00e1k \u00e9s b\u00e1rki, akinek szinte semmire sincs el\u00e9g ideje semmire, nagyra fog \u00e9rt\u00e9kelni.<span style=\"color: #ff6600\"> [1\u20134]<\/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>Szeretn\u00e9l elkezdeni mozogni \u00e9s eg\u00e9szs\u00e9gesen \u00e9tkezni? Akkor lehet, hogy meglep, mennyi el\u0151nye van az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dnak. Ha \u00e9rdekel ez a t\u00e9ma, olvasd el cikk\u00fcnket <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-alakul-at-a-test-es-az-kozerzet-amikor-elkezdunk-egeszsegesen-taplalkozni-es-edzeni\/\"><strong>Hogyan alakul \u00e1t a test \u00e9s az k\u00f6z\u00e9rzet, amikor elkezd\u00fcnk eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozni \u00e9s edzeni?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ez_az_elso_sajat_testsulyos_edzesed_Probald_ki_ezt_a_12_gyakorlatot\"><\/span>Ez az els\u0151 saj\u00e1t tests\u00falyos edz\u00e9sed? Pr\u00f3b\u00e1ld ki ezt a 12 gyakorlatot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezt a 12 gyakorlatot be\u00e9p\u00edtheted a HIIT vagy a k\u00f6redz\u00e9sedbe. Term\u00e9szetesen csak olyan gyakorlatokat v\u00e1lassz, amelyek passzolnak az edz\u00e9stervedbe. De ihletet mer\u00edthetsz a lenti edz\u00e9smint\u00e1kb\u00f3l is. <strong>Ne felejtsd el a <\/strong><strong>t<\/strong><strong>\u00f6rzsed is haszn\u00e1lni \u00e9s minden feladat sor\u00e1n \u00f6sszpontos\u00edts a megfelel\u0151 technik\u00e1ra. <\/strong>Miut\u00e1n megtanultad az alapv\u00e1ltozatot, nyugodtan pr\u00f3b\u00e1lj ki m\u00e1s v\u00e1ltozatokat, vagy haszn\u00e1lj valamekkora s\u00falyt. \u00cdgy minden gyakorlat nagyobb kih\u00edv\u00e1s lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si testhelyzet:&nbsp;<\/strong>T\u00e9rdelj le, \u00e9s plankolj ny\u00fajtott karokkal. A tenyereid a v\u00e1lladdal egy vonalban legyenek, de v\u00e1llsz\u00e9less\u00e9gn\u00e9l k\u00f6zelebb egym\u00e1shoz. Nyomd le a v\u00e1llaidat min\u00e9l t\u00e1volabb a f\u00fcledt\u0151l, \u00e9s a lapock\u00e1idat is le \u00e9s h\u00e1tra. A k\u00f6ny\u00f6k 45 fokos sz\u00f6get z\u00e1rjon be a testeddel. Fesz\u00edtsd meg a t\u00f6rzset, \u00e9s tartsd egyenesen a tested. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen az als\u00f3 gerinc szakaszon.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>F\u00fajd ki a leveg\u0151t, ereszkedj le \u00e9s pr\u00f3b\u00e1ld meg finoman a padl\u00f3hoz \u00e9rinteni a mellkasod amikor lent vagy. Bel\u00e9gz\u00e9s k\u00f6zben nyomd a tenyered \u00e9s az ujjaid az edz\u0151sz\u0151nyegbe, \u00e9s told vissza a tested kiindul\u00e1si helyzetbe. Csin\u00e1ld \u00fajra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc), instabil lapock\u00e1k, a k\u00f6ny\u00f6k t\u00fal t\u00e1vol van a testt\u0151l.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok: <\/strong>Fekv\u0151t\u00e1masz t\u00e9rdelve vagy magasabbra t\u00e1masztott kezekkel (pad, kanap\u00e9, alacsonyra tett h\u00faz\u00f3dzkod\u00f3 r\u00fad), fekv\u0151t\u00e1masz tapsolva, kinyom\u00e1s fejen\u00e1ll\u00e1sb\u00f3l.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edtheted a gyakorlatot n\u00e9h\u00e1ny kell\u00e9k haszn\u00e1lat\u00e1val:<\/strong> <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\">Slam Ball<\/a> fekv\u0151t\u00e1masz, \u00e9s fekv\u0151t\u00e1masz <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-85-cm-gymbeam.html\">FitBall<\/a>-al, vagy <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\">egyens\u00faly labd\u00e1val<\/a>, fekv\u0151t\u00e1masz <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\">s\u00falymell\u00e9nnyel<\/a>, <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\">s\u00falyt\u00e1rcs\u00e1val<\/a> a h\u00e1tadon, <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\">felf\u00fcggeszthet\u0151 hevederrel<\/a>, <a href=\"https:\/\/gymbeam.hu\/push-up-bar-fekvotamasz-allvany-gymbeam.html\">fekv\u0151t\u00e1masz \u00e1llv\u00e1nnyal<\/a> vagy a tenyered alatt <a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" aria-label=\"gumiszalaggal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumiszalaggal<\/a> a tested k\u00f6r\u00fcl.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/01-pushup.gif\" alt=\"Hogyan csin\u00e1ld a fekv\u0151t\u00e1maszt?\" class=\"wp-image-303704\" style=\"width:853px;height:480px\" title=\"Hogyan csin\u00e1ld helyesen a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si testhelyzet:&nbsp;<\/strong>T\u00e9rdelj le, \u00e9s plankolj ny\u00fajtott karokkal. A tenyereid a v\u00e1lladdal egy vonalban legyenek, de v\u00e1llsz\u00e9less\u00e9gn\u00e9l k\u00f6zelebb egym\u00e1shoz. Nyomd le a v\u00e1llaidat min\u00e9l t\u00e1volabb a f\u00fcledt\u0151l, \u00e9s a lapock\u00e1idat is le \u00e9s h\u00e1tra. A k\u00f6ny\u00f6k 45 fokos sz\u00f6get z\u00e1rjon be a testeddel. Fesz\u00edtsd meg a t\u00f6rzset, \u00e9s tartsd egyenesen a tested. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen az als\u00f3 gerinc szakaszon.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>L\u00e9legezz nyugodtan, tartsd mozdulatlanul a tested, \u00e9s pr\u00f3b\u00e1ld tartani ezt a poz\u00edci\u00f3t n\u00e9h\u00e1ny m\u00e1sodpercig (m\u00e9rd az id\u0151t sportkark\u00f6t\u0151vel vagy telefonnal).<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Dombor\u00fa h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel van a padl\u00f3hoz, a medence t\u00fal magasra emel\u00e9se.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Plank t\u00e9rdelve, plank kar vagy l\u00e1b emel\u00e9ssel, vagy plank&nbsp; ellent\u00e9tes kar \u00e9s l\u00e1b emel\u00e9ssel.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>Plankolj FitBall-al, egyens\u00faly labd\u00e1val, Slam Ball-al vagy a felf\u00fcggeszt\u0151 hevederrel.<\/li>\n<\/ul>\n\n\n\n<p>Ha \u00e9rdekel, hogy a rendszeres plankol\u00e1s milyen hat\u00e1ssal lehet az alakodra, olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket<a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\"> <strong>Mi fog t\u00f6rt\u00e9nni, ha minden nap plank gyakorlatot v\u00e9gez.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/02-plank.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303721\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. H\u00edd (Glute bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si testhelyzet:&nbsp;<\/strong>Fek\u00fcdj a h\u00e1tadra, \u00e9s ny\u00fajtsd ki a karod a tested mell\u00e9, teny\u00e9rrel lefel\u00e9. Hajl\u00edtsd be a t\u00e9rded, k\u00f6zel a fenekedhez. A l\u00e1bad hagyd a padl\u00f3n.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Emeld meg a medenc\u00e9t a farizom \u00e9s t\u00e9rdszalagok megfesz\u00edt\u00e9s\u00e9vel. A megemelt testhelyzetben koncentr\u00e1lj a farizom megfesz\u00edt\u00e9s\u00e9re. Tartsd ki 1-2 m\u00e1sodpercig, majd lassan ereszd le a cs\u00edp\u0151d. Csin\u00e1ld \u00fajra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny, nem fesz\u00fcl el\u00e9gg\u00e9 a farizom, t\u00fal dombor\u00fa h\u00e1t, koordin\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Izometrikus tart\u00e1s a fels\u0151 helyzetben (20\u201330 m\u00e1sodperc), h\u00edd egyl\u00e1bon (az egyik l\u00e1b ny\u00fajtva, a mennyezet fel\u00e9 mutat).<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>H\u00edd egyens\u00faly labd\u00e1val, h\u00edd a t\u00e9rdeden <a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a> vagy a medenc\u00e9re helyezett <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\">kettlebell<\/a>-el.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/03-glute-bridge.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303735\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\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=\"36025,36298,36304,48829,50959,65257\" ><\/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<h3 class=\"wp-block-heading\">4. P\u00f3k kit\u00f6r\u00e9s (Spider lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si testhelyzet:&nbsp;<\/strong>T\u00e9rdelj le, \u00e9s plankolj ny\u00fajtott karokkal. A tenyereid a v\u00e1lladdal egy vonalban legyenek, de v\u00e1llsz\u00e9less\u00e9gn\u00e9l k\u00f6zelebb egym\u00e1shoz. Nyomd le a v\u00e1llaidat min\u00e9l t\u00e1volabb a f\u00fcledt\u0151l, \u00e9s a lapock\u00e1idat is le \u00e9s h\u00e1tra. A k\u00f6ny\u00f6k 45 fokos sz\u00f6get z\u00e1rjon be a testeddel. Fesz\u00edtsd meg a t\u00f6rzset, \u00e9s tartsd egyenesen a tested. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen az als\u00f3 gerinc szakaszon.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Mik\u00f6zben kif\u00fajod a leveg\u0151t l\u00e9pj el\u0151re a jobb l\u00e1baddal (ide\u00e1lis esetben a jobb teny\u00e9rig, ha a hajl\u00e9konys\u00e1god \u00e9s a rugalmass\u00e1god engedi). Ezut\u00e1n vegy\u00e9l leveg\u0151t, \u00e9s helyezd vissza a l\u00e1bad a kiindul\u00e1si helyzetbe. Majd helyezd a bal l\u00e1bad a bal teny\u00e9r mell\u00e9.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Dombor\u00fa h\u00e1t.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok: <\/strong>Mik\u00f6zben p\u00f3k kit\u00f6r\u00e9st csin\u00e1lsz, emeld fel azt a karodat, amelyik l\u00e1baddal \u00e9pp el\u0151re l\u00e9pt\u00e9l, \u00e9s n\u00e9zz fel a mennyezetre.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>Helyezz er\u0151s\u00edt\u0151 gumiszalagot a bok\u00e1d f\u00f6l\u00e9, vagy haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" class=\"ek-link\">bokas\u00falyt.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/04-spider-lunge.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303749\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Plank v\u00e1ll\u00e9rint\u00e9ssel (Plank shoulder touch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si testhelyzet:&nbsp;<\/strong>T\u00e9rdelj le, \u00e9s plankolj ny\u00fajtott karokkal. A tenyereid a v\u00e1lladdal egy vonalban legyenek, de v\u00e1llsz\u00e9less\u00e9gn\u00e9l k\u00f6zelebb egym\u00e1shoz. H\u00fazd le a v\u00e1llaidat min\u00e9l t\u00e1volabb a f\u00fcledt\u0151l, \u00e9s a lapock\u00e1idat is le \u00e9s h\u00e1tra. A k\u00f6ny\u00f6k 45 fokos sz\u00f6get z\u00e1rjon be a testeddel. Tartsd a t\u00f6rzsed \u00e9s a tested egyenesen. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc szakaszon.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Emeld fel a jobb karod, \u00e9s \u00e9rintsd meg a bal v\u00e1llad. K\u00f6zben pr\u00f3b\u00e1ld meg stabilan tartani a testhelyzeted. Azt\u00e1n tedd vissza a karod a f\u00f6ldre, \u00e9s ism\u00e9teld ugyanezt a mozdulatsort a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Dombor\u00fa h\u00e1t, kontroll\u00e1latlan mozdulat, oldalra d\u0151l\u00e9s.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Plank t\u00e9rdelve.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>Plankol\u00e1s FitBall-al, egyens\u00faly labd\u00e1val, vagy <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" class=\"ek-link\">csukl\u00f3s\u00faly<\/a> haszn\u00e1lat\u00e1val.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/05-plank-tap.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303773\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:&nbsp;<\/strong>V\u00e1llsz\u00e9les terpesz. A tests\u00faly a teljes talpadon oszlik el.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>L\u00e9legezz be \u00e9s guggolj le \u00fagy, hogy h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 tolod a medenc\u00e9t. Vigy\u00e1zz, nehogy rosszul g\u00f6rb\u00fclj\u00f6n az als\u00f3 \u00e9s a fels\u0151 h\u00e1ti szakasz. Guggolj min\u00e9l m\u00e9lyebbre eg\u00e9szen addig, m\u00edg meg tudod tartani a h\u00e1tad. A t\u00e9rd, a boka \u00e9s a l\u00e1bfej legyenek egy vonalban. Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a farizmot \u00e9s az el\u00fcls\u0151 combizmokat. Csin\u00e1ld \u00fajra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Dombor\u00fa h\u00e1t, t\u00fal kicsi a mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, a t\u00e9rd befel\u00e9 fordul, a tests\u00faly egyenetlen eloszl\u00e1sa, &nbsp;t\u00fal nagy s\u00faly esik a l\u00e1bujjakra vagy a sarokra.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong> Guggol\u00e1s egy l\u00e1bon, squat pump (a guggol\u00e1s als\u00f3 helyzet\u00e9ben fel-le mogz\u00e1s n\u00e9h\u00e1ny centim\u00e9teres mozg\u00e1st\u00e9rben).<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>Guggol\u00e1s a t\u00e9rd f\u00f6l\u00f6tt elhelyezett er\u0151s\u00edt\u0151 gumiszalaggal, FitBall-al a fej f\u00f6l\u00f6tt, egyens\u00faly labd\u00e1n, <a href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" class=\"ek-link\">s\u00falyz\u00f3r\u00faddal<\/a>, kettlebell-el, <a href=\"https:\/\/gymbeam.hu\/medicinlabda-gymbeam.html\" class=\"ek-link\">medicinlabd\u00e1val<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" class=\"ek-link\">s\u00falyzs\u00e1kkal<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/06-squat.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303787\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Oldalra kit\u00f6r\u00e9s (Side lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si poz\u00edci\u00f3:&nbsp;<\/strong>K\u00f6zepes terpesz.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Vegy\u00e9l leveg\u0151t, l\u00e9pj oldalra egy l\u00e1bbal, \u00e9s helyezd a s\u00falyod arra a l\u00e1bba. Kil\u00e9gz\u00e9s k\u00f6zben vedd fel \u00fajra a kiindul\u00e1si helyzetet, \u00e9s v\u00e9gezd el ugyanezt a m\u00e1sik oldalra is. A t\u00e9rdek \u00e9s a l\u00e1bfejek v\u00e9gig egy ir\u00e1nyba n\u00e9zzenek, kiss\u00e9 oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Dombor\u00fa h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, befel\u00e9 ir\u00e1nyul\u00f3 t\u00e9rdek.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Oldals\u00f3 kit\u00f6r\u00e9s ugr\u00e1ssal.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edthetj\u00fck a gyakorlatot kell\u00e9kek haszn\u00e1lat\u00e1val: <\/strong>A t\u00e9rd vagy boka feletti expanderrel v\u00e9gzett kit\u00f6r\u00e9sek, kit\u00f6r\u00e9s egyens\u00faly labd\u00e1n, kettlebell-el, medicinlabd\u00e1val vagy s\u00falyzs\u00e1kkal.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/07-side-lunge.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303801\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Guggol\u00e1s ugr\u00e1ssal (Squat jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:&nbsp;<\/strong>V\u00e1llsz\u00e9les terpesz. A tests\u00faly a teljes talpadon oszlik el.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>L\u00e9legezz be \u00e9s guggolj le \u00fagy, hogy h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 tolod a medenc\u00e9t. Vigy\u00e1zz, nehogy rosszul g\u00f6rb\u00fclj\u00f6n az als\u00f3 \u00e9s a fels\u0151 h\u00e1ti szakasz. Guggolj min\u00e9l m\u00e9lyebbre eg\u00e9szen addig, m\u00edg meg tudod tartani a h\u00e1tad. A t\u00e9rd, a boka \u00e9s a l\u00e1bfej legyenek egy vonalban. Kil\u00e9gz\u00e9s k\u00f6zben ugorj a farizmok \u00e9s az el\u00fcls\u0151 combizmok megfesz\u00edt\u00e9s\u00e9vel. Akkor vegy\u00e9l leveg\u0151t, amikor fent vagy, majd t\u00e9rj vissza a guggol\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg az ugr\u00e1st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Dombor\u00fa h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 n\u00e9z\u0151 t\u00e9rdek, egyenetlen s\u00falyeloszl\u00e1s, mert a l\u00e1bujjra vagy a sarokra nehezedik.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Nehez\u00edtsd az ugr\u00e1st azzal, hogy a leveg\u0151ben felh\u00fazod a t\u00e9rded a mellkashoz (\u00fagynevezett tuck ugr\u00e1s).<\/li>\n\n\n\n<li><strong>Hogyan jelenthet a gyakorlat nagyobb kih\u00edv\u00e1s kell\u00e9kek haszn\u00e1lat\u00e1val: guggol\u00e1s ugr\u00e1ssal&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" class=\"ek-link\">plyo dobozon<\/a>, egyens\u00faly labd\u00e1n vagy s\u00falyzs\u00e1kkal.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/08-squat-jump.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303815\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Kit\u00f6r\u00e9s ugr\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si poz\u00edci\u00f3:&nbsp;<\/strong>K\u00f6zepes terpesz.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>A l\u00e1bfejek \u00e9s a t\u00e9rdek v\u00e9gig ugyanabba az ir\u00e1nyba n\u00e9zzenek, kiss\u00e9 oldalra. Kezdd azzal, hogy kil\u00e9psz el\u0151re, kiss\u00e9 oldalra. Helyezd a s\u00falyod az el\u00fcls\u0151 l\u00e1bra. Ereszkedj le, arra a pontra, ahol a t\u00e9rd \u00e9s a v\u00e1dli l\u00e9trehoz 90 fokos sz\u00f6get z\u00e1r be, vagy m\u00e9g alacsonyabbra. Ugorj a farizom \u00e9s az el\u00fcls\u0151 combizmok megfesz\u00edt\u00e9s\u00e9vel mik\u00f6zben kif\u00fajod a leveg\u0151t, majd cser\u00e9lj l\u00e1bat. Amint f\u00f6ldet \u00e9rsz, l\u00e9legezz \u00e9s ind\u00edtsd \u00fajra a mozdulatsort. A stabilit\u00e1s el\u0151seg\u00edt\u00e9s\u00e9hez haszn\u00e1ld a karod.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>t\u00fal kicsi mozg\u00e1sterjedelem, rossz koordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Kit\u00f6r\u00e9s el\u0151re, ugr\u00e1s n\u00e9lk\u00fcl.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edtheted a gyakorlatot kell\u00e9kekkel:&nbsp;<\/strong>Kit\u00f6r\u00e9s ugr\u00e1ssal egyens\u00faly labd\u00e1val, s\u00falyzs\u00e1kkal, s\u00falyz\u00f3 r\u00faddal vagy s\u00falymell\u00e9nnyel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/09-jumping-lunge.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303829\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Felh\u00faz\u00e1s egy l\u00e1bon (Single leg deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si poz\u00edci\u00f3:&nbsp;<\/strong>K\u00f6zepes terpesz.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>A l\u00e1bfejek \u00e9s a t\u00e9rdek v\u00e9gig ugyanabba az ir\u00e1nyba n\u00e9zzenek, kiss\u00e9 oldalra. Helyezd a tests\u00falyod az enyh\u00e9n hajl\u00edtott l\u00e1bra, amelyiken \u00e1llsz. Bel\u00e9gz\u00e9s k\u00f6zben d\u0151lj el\u0151re, \u00e9s ezzel egyid\u0151ben ny\u00fajtsd h\u00e1trafel\u00e9 a m\u00e1sik l\u00e1bat. Kil\u00e9gz\u00e9s k\u00f6zben a farizmok \u00e9s az el\u00fcls\u0151 combizmok megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Haszn\u00e1ld a karod, hogy megtal\u00e1ld az egyens\u00falyt. El\u0151sz\u00f6r emeld az egyik l\u00e1bad, azt\u00e1n a m\u00e1sikat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>t\u00fal kicsi mozg\u00e1sterjedelem, rossz koordin\u00e1ci\u00f3, dombor\u00fa h\u00e1t.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Haszn\u00e1lj sz\u00e9ket az egyens\u00faly megtal\u00e1l\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edtheted a gyakorlatot kell\u00e9kekkel:&nbsp;<\/strong>Felh\u00faz\u00e1s az egyik kezedben kettlebell-el, emelj Fit Ball-t a fejed f\u00f6l\u00e9, haszn\u00e1lj egyens\u00faly labd\u00e1t vagy felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 hevedert.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/10-single-leg-deadlift.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303843\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Kit\u00f6r\u00e9s h\u00e1trafel\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si poz\u00edci\u00f3:&nbsp;<\/strong>K\u00f6zepes terpesz.<\/li>\n\n\n\n<li><strong>A gyakorlat: <\/strong>A l\u00e1bfejek \u00e9s a t\u00e9rdek v\u00e9gig ugyanabba az ir\u00e1nyba n\u00e9zzenek, kiss\u00e9 oldalra. Az egyik l\u00e1baddal l\u00e9pj h\u00e1tra \u00e9s k\u00f6zben l\u00e9legezz be. A tests\u00falyod az \u00e1ll\u00f3 l\u00e1badra helyezd, \u00e9s a h\u00e1ts\u00f3 l\u00e1b t\u00e9rd finoman \u00e9rintse az edz\u0151sz\u0151nyeget. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. V\u00e9gezd el a gyakorlatot a m\u00e1sik l\u00e1bbal is. Haszn\u00e1ld a karod, hogy megtal\u00e1ld az egyens\u00falyt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>t\u00fal kicsi mozg\u00e1sterjedelem, rossz koordin\u00e1ci\u00f3, dombor\u00fa h\u00e1t.<\/li>\n\n\n\n<li><strong>V\u00e1ltozatok:&nbsp;<\/strong>Kit\u00f6r\u00e9s h\u00e1trafel\u00e9 sz\u00e9kkel, v\u00e1ltott l\u00e1bbal, t\u00e9rdemel\u00e9ssel.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edtheted a gyakorlatot kell\u00e9kekkel:&nbsp;<\/strong>Kit\u00f6r\u00e9s h\u00e1trafel\u00e9 s\u00falyz\u00f3r\u00faddal, s\u00falyzs\u00e1kkal, kettlebell-el, Fit Ball-al a fej f\u00f6l\u00f6tt, vagy a felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 hevederrel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/11-reverse-lunge.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303857\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Walkout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si poz\u00edci\u00f3:&nbsp;<\/strong>K\u00f6zepes terpesz.<\/li>\n\n\n\n<li><strong>A gyakorlat:&nbsp;<\/strong>Bel\u00e9gz\u00e9s k\u00f6zben hajolj el\u0151re, \u00e9s kiny\u00fajtott karral vegy\u00e9l fel egy magad plank poz\u00edci\u00f3t. Told ki a cs\u00edp\u0151d \u00e9s a kezeddel told el magad az edz\u0151sz\u0151nyegt\u0151l, \u00e9s mindig a kiindul\u00e1si helyzetbe t\u00e9rj vissza. Egyenes\u00edtsd ki a h\u00e1tad, majd ism\u00e9teld a mozdulatsort.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Dombor\u00fa h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel esik a padl\u00f3hoz.<\/li>\n\n\n\n<li><strong>Gyakorlat vari\u00e1ci\u00f3k:&nbsp;<\/strong>Nehez\u00edtsd v\u00e1ll\u00e9rint\u00e9ssel vagy a fels\u0151, g\u00f6rnyedt helyzetben emeld fel a v\u00e9gtagokat, lent csin\u00e1lj egy fekv\u0151t\u00e1maszt.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edtheted a gyakorlatot kell\u00e9kekkel:&nbsp;<\/strong>Haszn\u00e1lj s\u00falymell\u00e9nyt.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/10\/12-walkout.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\" class=\"wp-image-303871\" style=\"width:853px;height:480px\" title=\"Hogyan kell helyesen v\u00e9gezni a gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_sajat_test_testsulyos_edzesminta\"><\/span>3 saj\u00e1t test tests\u00falyos edz\u00e9sminta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne agyalj az edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1n. V\u00e1lassz egyet a h\u00e1rom edz\u00e9sterv k\u00f6z\u00fcl, ragadd meg az edz\u0151matracot, \u00e9s hagyd, hogy a kem\u00e9ny munka elkezd\u0151dj\u00f6n! Ne feledd megt\u00e1mogatni a regener\u00e1ci\u00f3s folyamatot egy j\u00f3 <a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\">feh\u00e9rje <\/a>itallal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne felejts\u00fcnk el bemeleg\u00edteni, az edz\u00e9s el\u0151tt (helyben fut\u00e1s, <a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\">ugr\u00f3k\u00f6telez\u00e9s<\/a>). Azt\u00e1n k\u00e9sz\u00edtsd fel a tested a k\u00f6zelg\u0151 terhel\u00e9sre az\u00e1ltal, hogy k\u00f6rk\u00f6r\u00f6s mozdulatokat csin\u00e1lsz a nagy \u00edz\u00fcleteiben. Miut\u00e1n v\u00e9gezt\u00e9l az edz\u00e9ssel, a ny\u00fajt\u00e1sra is sz\u00e1nj egy kis id\u0151t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Saj\u00e1t tests\u00falyos HIIT a jobb fizikai er\u0151nl\u00e9t\u00e9rt <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 m\u00e1sodperc mozg\u00e1s, 30 m\u00e1sodperc pihen\u00e9s<\/li>\n\n\n\n<li>kezdd az 1. gyakorlattal, majd folytasd a 2. gyakorlattal stb.<\/li>\n\n\n\n<li>pr\u00f3b\u00e1lj 3-5 sorozatot csin\u00e1lni<\/li>\n\n\n\n<li>tarts 60-90 m\u00e1sodperces sz\u00fcnetet a sorozatok k\u00f6z\u00f6tt<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT gyakorlatok:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Walkout<\/li>\n\n\n\n<li>Guggol\u00e1s ugr\u00e1ssal (Squat jump)<\/li>\n\n\n\n<li>Plank v\u00e1ll\u00e9rint\u00e9ssel (Plank shoulder touch)<\/li>\n\n\n\n<li>P\u00f3k kit\u00f6r\u00e9s (Spider lunges)<\/li>\n\n\n\n<li>Kit\u00f6r\u00e9s ugr\u00e1ssal (Lunge jump)<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek a HIIT edz\u00e9s el\u0151nyei, olvasd el a cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" class=\"ek-link\"><strong>Klasszikus kardio vagy HIIT edz\u00e9s &#8211; Mi \u00e9geti jobban a zs\u00edrt?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Teljes testet \u00e1tfog\u00f3 saj\u00e1t tests\u00falyos edz\u00e9s<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r csin\u00e1ld meg az egyik feladatb\u00f3l az \u00f6sszes sorozatot, azut\u00e1n folytathatod a k\u00f6vetkez\u0151 gyakorlattal. Sz\u00fcks\u00e9g eset\u00e9n adj hozz\u00e1 s\u00falyt vagy v\u00e1laszd valamelyik v\u00e1ltozatot. Tarts 1\u20132 perc sz\u00fcnetet a sorozatok k\u00f6z\u00f6tt.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Gyakorlat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9tl\u00e9sek sz\u00e1ma<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sorozatok sz\u00e1ma<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walkout<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s ugr\u00e1ssal (Squat jump)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kit\u00f6r\u00e9s h\u00e1trafel\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201312 l\u00e1bank\u00e9nt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekv\u0151t\u00e1masz<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 m\u00e1sodpercig<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00f3k kit\u00f6r\u00e9s (Spider lunges)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 l\u00e1bank\u00e9nt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Saj\u00e1t tests\u00falyos gyakorlatok l\u00e1bra \u00e9s popsira<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r csin\u00e1ld meg az egyik feladatb\u00f3l az \u00f6sszes sorozatot, azut\u00e1n folytathatod a k\u00f6vetkez\u0151 gyakorlattal. Sz\u00fcks\u00e9g eset\u00e9n adj hozz\u00e1 s\u00falyt vagy v\u00e1laszd valamelyik v\u00e1ltozatot. Tarts 1\u20132 perc sz\u00fcnetet a sorozatok k\u00f6z\u00f6tt.<\/p>\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\">Gyakorlat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9tl\u00e9sek sz\u00e1ma<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sorozatok sz\u00e1ma<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00edd (Glute bridge)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s egy l\u00e1bon (Single leg deadlift)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 l\u00e1bank\u00e9nt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1ltott kit\u00f6r\u00e9s ugr\u00e1ssal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1ltakoz\u00f3 oldalir\u00e1ny\u00fa kit\u00f6r\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20135<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A cikk\u00fcnkben tov\u00e1bbi gyakorlati tan\u00e1csokat olvashatsz arr\u00f3l, hogyan k\u00e9sz\u00edthetsz hat\u00e9kony edz\u00e9stervet felszerel\u00e9s n\u00e9lk\u00fcl <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/\" class=\"ek-link\"><strong>Hogyan nehez\u00edtheted az otthoni edz\u00e9st ak\u00e1r fitness kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl is?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sajat_testsulyos_edzes_a_tokeletesen_feszes_labakert\"><\/span>Saj\u00e1t tests\u00falyos edz\u00e9s a t\u00f6k\u00e9letesen feszes l\u00e1bak\u00e9rt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A vide\u00f3nk alapj\u00e1n \u00e1ll\u00edts \u00f6ssze magadnak \u00fajabb gyakorlatsort az als\u00f3tested edz\u00e9s\u00e9re.<\/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-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 Gyakorlatok a t\u00f6k\u00e9letesen feszes l\u00e1bak\u00e9rt l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/04GpW74VSbY?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=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A saj\u00e1t tests\u00falyos gyakorlatok seg\u00edthetnek feldobni az unalmas \u00e9s ber\u00f6gz\u00fclt gyakorlatsorokat. Olyan izmokat haszn\u00e1lsz, amiket az edz\u0151teremben nem dolgozol meg annyira. Ez\u00e9rt meg fog er\u0151s\u00f6dni a tested. Emellett lehet\u0151v\u00e9 teszi, hogy jobban <strong>er\u0151s\u00f6dj\u00f6n a t\u00f6rzs, a koordin\u00e1ci\u00f3 \u00e9s a rugalmass\u00e1g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gyakorlatokat sz\u00fcks\u00e9g szerint v\u00e1ltoztathatod, \u00e9s a kieg\u00e9sz\u00edt\u0151 terhel\u00e9ssel m\u00e9g nagyobb kih\u00edv\u00e1st jelenthetnek. \u00c9p\u00edtsd be \u0151ket az edz\u0151termi gyakorlatsorodba, vagy mer\u00edts ihletet a HIIT, l\u00e1b vagy teljes test edz\u00e9sterv\u00fcnkb\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kapt\u00e1l \u00faj tippeket, amelyeket be tudsz \u00e9p\u00edteni az edz\u00e9sedbe? Ha igen, ne felejtsd el megosztani a cikket az ismer\u0151seiddel, akik szint\u00e9n \u00e9rt\u00e9kelni fogj\u00e1k az inspir\u00e1ci\u00f3t.<\/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>Sosincs el\u00e9g \u00f6tlet a kell\u00e9kek n\u00e9lk\u00fcli edz\u00e9shez. A cikkben 12 hat\u00e9kony tests\u00falygyakorlatr\u00f3l olvashatsz, amelyek seg\u00edtenek jav\u00edtani a fizikai er\u0151nl\u00e9tet, t\u00e1mogatj\u00e1k a fogy\u00e1st, \u00e9s feszes\u00edtik az alakod. Mutatunk h\u00e1rom edz\u00e9stervet is, amelyeket b\u00e1rhol elv\u00e9gezhetsz. <\/p>\n","protected":false},"author":129,"featured_media":161539,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,6408,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-gyakorlatok","10":"tag-otthoni-edzes","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat, ami form\u00e1ba hoz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A kell\u00e9kek n\u00e9lk\u00fcli edz\u00e9s jav\u00edtja a funkcion\u00e1lis er\u0151t \u00e9s el\u0151seg\u00edti a fogy\u00e1st. 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