{"id":285514,"date":"2016-02-22T11:07:00","date_gmt":"2016-02-22T10:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285514"},"modified":"2023-04-21T11:23:39","modified_gmt":"2023-04-21T09:23:39","slug":"scott-adkins-edzesterv-taplalkozas-es-tanacsok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/","title":{"rendered":"Scott Adkins edz\u00e9sterve, \u00e9trendje \u00e9s tan\u00e1csai"},"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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#Harci_kepessegek\" title=\"Harci k\u00e9pess\u00e9gek\">Harci k\u00e9pess\u00e9gek<\/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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#Eddz_okosan\" title=\"Eddz okosan\">Eddz okosan<\/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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#_Scott_Adkins_edzesterve\" title=\"&nbsp;Scott Adkins edz\u00e9sterve\">&nbsp;Scott Adkins edz\u00e9sterve<\/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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#Scott_Adkins_tanacsi_az_edzeshez\" title=\"Scott Adkins tan\u00e1csi az edz\u00e9shez\">Scott Adkins tan\u00e1csi az edz\u00e9shez<\/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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#Kulonbozo_testalkatok\" title=\"K\u00fcl\u00f6nb\u00f6z\u0151 testalkatok\">K\u00fcl\u00f6nb\u00f6z\u0151 testalkatok<\/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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/#Etrend\" title=\"\u00c9trend\">\u00c9trend<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Scott Adkins angol sz\u00edn\u00e9sz \u00e9s a&nbsp;harcm\u0171v\u00e9szetek mestere. A&nbsp;j\u00f3k\u00e9p\u0171 sz\u00edn\u00e9sz sz\u00e9les v\u00e1llal \u00e9s t\u00f6k\u00e9letes \u201eV\u201c alak\u00fa hasizommal b\u00fcksz\u00e9lkedhet, ami val\u00f3sz\u00edn\u0171leg a&nbsp;legk\u00edv\u00e1natosabb testalkat a&nbsp;f\u00e9rfiakn\u00e1l. Ha l\u00e1tt\u00e1tok a&nbsp;Vitathatatlan 3 c\u00edm\u0171 filmet, akkor biztosan Scott Adkins rajong\u00f3k vagytok. Nincs ember, akit ne <strong>ny\u0171g\u00f6zne le az elk\u00e9peszt\u0151 MMA harci k\u00e9pess\u00e9ge, <\/strong>amelyek k\u00f6z\u00fcl nem hi\u00e1nyozhatnak a&nbsp;t\u00f6k\u00e9letes taekwondo r\u00fag\u00e1sok sem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Scottnak harcos testalkata van, ami sok sportol\u00f3 \u00e1lma. \u00dagy n\u00e9z ki mint egy rossz orosz Hercules tetov\u00e1l\u00e1sokkal \u00e9s sebekkel. 180 cm magas \u00e9s 75 kg. A harcm\u0171v\u00e9szeti tapasztalatai rendk\u00edv\u00fcl nagy <strong>seg\u00edts\u00e9gett ny\u00fajtottak izomzata form\u00e1l\u00e1s\u00e1ban. <\/strong>A&nbsp;<strong>neh\u00e9z edz\u00e9seknek \u00e9s a&nbsp;kiegyens\u00falyozott \u00e9trendnek<\/strong> k\u00f6sz\u00f6nhet\u0151en tudja a test\u00e9t j\u00f3 form\u00e1ban tartani.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ha olyan kidolgozott&nbsp; testre v\u00e1gytok, mint&nbsp; amilyen Boyk\u00e1nak van, sok edz\u00e9st kell beiktatni&nbsp; \u00e9s a&nbsp;<strong>testzs\u00edrt minim\u00e1lisra kell cs\u00f6kkenteni.&nbsp;<\/strong> Megfelel\u0151 gyakorlatokat kell v\u00e9gezni ahhoz, hogy el tudj\u00e1tok \u00e9rni az \u00e1h\u00edtott&nbsp; form\u00e1t. N\u00e9zz\u00e9tek meg Boyka mellizm\u00e1t \u00e9s has\u00e1t, szinte \u00fagy n\u00e9z ki, mint egy&nbsp; <strong>g\u00f6r\u00f6g isten szobra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Harci_kepessegek\"><\/span>Harci k\u00e9pess\u00e9gek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Scott Adkins nem csak a&nbsp;k\u00e9perny\u0151n \u201ebadass\u201c \u2013 az \u00e9letben m\u00e9g kem\u00e9nyebb. K\u00fcl\u00f6nb\u00f6z\u0151 st\u00edlus\u00fa harcm\u0171v\u00e9szetek mestere, amelyekkel m\u00e1r 14 \u00e9ves kora \u00f3ta foglalkozik. Karrierje kezdet\u00e9n Bruce Lee inspir\u00e1lta. Taekwondot is tanult,&nbsp; amiben m\u00e1r 19 \u00e9vesen fekete \u00f6vet szerzett. Kickboxban \u00fagyszint\u00e9n fekete \u00f6ves.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u00c9s ez m\u00e9g nem minden. Karate, Judo, Jujutsu, Wushu, Muay Thai a&nbsp;Ninjutsu edz\u00e9seket is v\u00e9gez. Nem viccel\u00fcnk &#8211;&nbsp; ilyen hat\u00e1ssal vannak az emberekre Bruce Lee filmjei.&nbsp;<\/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=\"Eddz_okosan\"><\/span>Eddz okosan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott, az izmos \u00e9s massz\u00edv testalkata ellen\u00e9re nagyon gyors. <strong>Gyorsan mozog. Gyorsan r\u00fag <\/strong>\u00e9s mindenf\u00e9le sportot csin\u00e1l. Biztos felmer\u00fcl bennetek a k\u00e9rd\u00e9s, hogy hogyan csin\u00e1lja mindezt? \u00dagy, hogy&nbsp;<strong>okosan edz!<\/strong><\/p>\n\n\n\n<p>Term\u00e9szetesen sok olyan harcos van, akik gyorsak \u00e9s rugalmasak voltak, viszont&nbsp; az er\u0151s\u00edt\u0151 edz\u00e9sek miatt lass\u00faak \u00e9s rugalmatlanok lettek. Ez most azt jelenti, hogy az <strong>er\u0151s\u00edt\u0151 edz\u00e9s lelass\u00edthat benn\u00fcnket?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ez att\u00f3l f\u00fcgg, hogy hogyan edz\u00fcnk. A&nbsp;s\u00falyz\u00f3s edz\u00e9s nem fog lelass\u00edtani benn\u00fcnket, ha betartjuk rutint, amelyik \u00e1ltal\u00e1ban <strong>kombin\u00e1lt mozg\u00e1sokat hasznos\u00edt\u00f3 gyakorlatokb\u00f3l<\/strong> <strong>\u00e1llnak, ahol<\/strong>&nbsp;t\u00f6bb izomcsoportot haszn\u00e1lunk egyszerre. Legink\u00e1bb a&nbsp; funkcionalis er\u0151 \u00e9s az izom megszerz\u00e9s\u00e9re koncentr\u00e1ljunk,&nbsp; &nbsp;de ne siess\u00fcnk a&nbsp;v\u00e9geredm\u00e9nnyel.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>A&nbsp;c\u00e9l az els\u0151dleges. Ha form\u00e1ba akarok ker\u00fclni, el\u0151sz\u00f6r is el kell d\u00f6ntenetek, hogy mit szeretn\u00e9tek igaz\u00e1n. Ink\u00e1bb izmos vagy sz\u00e1lk\u00e1s kin\u00e9zetre v\u00e1gytok? Esetleg szeretn\u00e9tek fogyni? \u00c9n mindig a&nbsp;filmszerepemhez igaz\u00edtom az edz\u00e9seimet \u00e9s az \u00e9trendemet, att\u00f3l f\u00fcgg\u0151en, hogy milyen karaktert szeretn\u00e9k megjelen\u00edteni.&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Scott_Adkins_edzesterve\"><\/span>&nbsp;Scott Adkins edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ha edz\u00e9sr\u0151l van sz\u00f3, akkor Scott nagyon lelkes tud lenni. K\u00fcl\u00f6nb\u00f6z\u0151 edz\u00e9seket gyakorol, mik\u00f6zben mindig k\u00f6veti&nbsp;&nbsp;<strong>fitness c\u00e9lj\u00e1t,&nbsp;<\/strong>&nbsp;m\u00e9g a legnehezebb edz\u00e9s k\u00f6zben is. Olyan gyakorlatokat v\u00e9gez, amik megn\u00f6velik izomt\u00f6meg\u00e9t an\u00e9lk\u00fcl, hogy \u00fagy n\u00e9zzen ki, mint Hulk. Kickboxon k\u00edv\u00fcl, ami az <strong>erej\u00e9t \u00e9s a&nbsp;sebess\u00e9g\u00e9t \u00e9p\u00edti<\/strong>, kedveli a&nbsp;brench presst, a&nbsp;h\u00faz\u00f3dzkod\u00e1st, a guggol\u00e1st \u00e9s a&nbsp;felh\u00faz\u00e1st. Ezeknek a&nbsp;gyakorlatoknak k\u00f6sz\u00f6nhet\u0151en er\u0151s\u00f6dik a&nbsp;v\u00e1lla, ami macs\u00f3 kin\u00e9zet\u00e9t adja,&nbsp; de hasizm\u00e1ra is edz, hogy min\u00e9l <strong>v\u00e9konyabb dereka<\/strong> legyen, ami a&nbsp;t\u00f6k\u00e9letes \u201eV\u201c alak\u00fa izmot biztos\u00edtja.<\/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\">H\u00e9tf\u0151: Fels\u0151test<\/h3>\n\n\n\n<p>\u2022 Bench press egyenes padon \u2013 3 szett, 6 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Evez\u00e9s (egykezes,k\u00e9tkezes) \u2013 3 szett, 6 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1llb\u00f3l nyom\u00e1s \u00e1llva \u2013 2 szett, 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 H\u00faz\u00f3dzkod\u00e1s \u2013 2 szett, 10 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Tricepszny\u00fajt\u00e1s k\u00f6t\u00e9llel vagy egykezes s\u00falyz\u00f3val \u2013 1-2 szett, 15 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz edz\u00e9s egykezes s\u00falyz\u00f3val (vagy k\u00e9tkezessel) \u2013 1-2 szett, 15 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Szerda: Test als\u00f3 r\u00e9sze<\/h3>\n\n\n\n<p>\u2022 Guggol\u00e1s s\u00falyz\u00f3val \u2013 3 szett, 5 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Merevl\u00e1bas felh\u00faz\u00e1s \u2013 3 szett, 6 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Kit\u00f6r\u00e9s egykezes s\u00falyz\u00f3kkal \u2013 2 szett, 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 L\u00e1btol\u00f3 &#8211; 5 szett, 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 L\u00e1bemel\u00e9sek g\u00e9ppel \u00e1llva \u2013 5 szett, 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">P\u00e9ntek: Fels\u0151test<\/h3>\n\n\n\n<p>Ugyan az, mint h\u00e9tf\u0151n, de a Bench Press egyenes padon helyett Bench Press ferde padon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezeket a&nbsp;zs\u00edr\u00e9get\u0151 gyakorlatokat <strong>2-3x 30 m\u00e1sodperces<\/strong> <strong>sz\u00fcnetekkel <\/strong>&nbsp;v\u00e9gzi:<\/p>\n\n\n\n<p>\u2022 Burpee \u2013 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Dumbbell swing \u2013 20 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Hegym\u00e1sz\u00e1s \u2013 45 m\u00e1sodperc<\/p>\n\n\n\n<p>\u2022 Fekv\u0151t\u00e1masz, a&nbsp;k\u00e9z k\u00f6zel van egym\u00e1shoz \u2013 min\u00e9l t\u00f6bbet 30 m\u00e1sodpercen bel\u00fcl<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az izom\u00e9p\u00edt\u00e9sen k\u00edv\u00fcl <strong>kardio edz\u00e9sekkel<\/strong> is foglalkozik, mint a&nbsp;sprint \u00e9s a&nbsp;fut\u00e1s, ha c\u00e9lja a&nbsp;gyorsas\u00e1g n\u00f6vel\u00e9se vagy a&nbsp;zs\u00edr\u00e9get\u00e9s. Akci\u00f3h\u0151s\u00fcnk az olyan sporttev\u00e9kenys\u00e9geket is kedveli, mint a&nbsp;futball vagy a&nbsp;kos\u00e1rlabda. A&nbsp;<strong>sz\u00f3rakoz\u00e1s \u00e9s a&nbsp;kem\u00e9ny edz\u00e9s kombin\u00e1ci\u00f3ja&nbsp;<\/strong>az elm\u00e9je \u00e9s a teste egyens\u00faly\u00e1t biztos\u00edtja.&nbsp;<\/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\">Gyakorlatok minden izomcsoportra<\/h3>\n\n\n\n<p><strong>L\u00e1b: <\/strong>guggol\u00e1s, felh\u00faz\u00e1s<\/p>\n\n\n\n<p><strong>H\u00e1t:<\/strong> felh\u00faz\u00e1s, h\u00faz\u00f3dzkod\u00e1s<\/p>\n\n\n\n<p><strong>Mellkas: <\/strong>kinyom\u00e1s egykezes s\u00falyz\u00f3val ferde padon, bench press ferde padon, fekv\u0151t\u00e1maszok, sasleng\u00e9s korl\u00e1ton<\/p>\n\n\n\n<p><strong>V\u00e1llak: <\/strong>s\u00falyz\u00f3k fej f\u00f6l\u00e9 emel\u00e9se<\/p>\n\n\n\n<p><strong>Has: <\/strong>l\u00e1bleng\u00e9s, alternat\u00edv l\u00e1bemel\u00e9s, L-sits, V-sits<\/p>\n\n\n\n<p><strong>V\u00e1dlik: <\/strong>ugr\u00f3k\u00f6t\u00e9l, vertik\u00e1lis ugr\u00e1s<\/p>\n\n\n\n<p><strong>K\u00f6ny\u00f6k: <\/strong>h\u00faz\u00f3dzkod\u00e1s<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Nap<\/th><th class=\"has-text-align-center\" data-align=\"center\">Izomcsoport<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gyakorlatok<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00e9tf\u0151<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1b, h\u00e1t, v\u00e1llak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s (5&#215;10), emel\u00e9s (max.5), vagy bicepsz edz\u00e9s (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kedd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Has, als\u00f3kar<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1bemel\u00e9s (20&#215;3), L- sits (1minX5)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szerda<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1b, v\u00e1dli<\/td><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s (5&#215;10),&nbsp; kinyom\u00e1s egykezes s\u00falyz\u00f3val ferde padon\/kinyom\u00e1s ferde padon (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cs\u00fct\u00f6rt\u00f6k<\/td><td class=\"has-text-align-center\" data-align=\"center\">Has,v\u00e1dli<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1bemel\u00e9s (20&#215;3), L- sits (1minX5),vertik\u00e1lis ugr\u00e1s<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e9ntek<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1b, v\u00e1llak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s (5&#215;10), s\u00falyz\u00f3s emel\u00e9s (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szombat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Has<\/td><td class=\"has-text-align-center\" data-align=\"center\">Alternat\u00edv l\u00e1bemel\u00e9sek<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vas\u00e1rnap<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pihen\u00e9s<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Scott_Adkins_tanacsi_az_edzeshez\"><\/span>Scott Adkins tan\u00e1csi az edz\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha izomt\u00f6meget \u00e9s er\u0151t szeretn\u00e9tek szerezni, akkor tarts\u00e1tok be a&nbsp;<strong>4-6 ism\u00e9tl\u00e9ssz\u00e1mot<\/strong>. Csin\u00e1ljatok 10 sz\u00e9ri\u00e1t minden gyakorlatb\u00f3l. Abban az esetben, ha t\u00f6megn\u00f6vel\u0151 f\u00e1zisban vagytok,&nbsp;&nbsp;<strong>ne v\u00e9gezzetek kardio edz\u00e9seket, vagy b\u00e1rmilyen fizikailag megterhel\u0151 tev\u00e9kenys\u00e9geket.&nbsp;<\/strong>Ezek csak akad\u00e1lyozn\u00e1 a&nbsp;kil\u00f3k felszed\u00e9s\u00e9t. Ker\u00fclj\u00e9tek el a&nbsp;glut\u00e9nt tartalmaz\u00f3 \u00e9teleket, mint a&nbsp;b\u00faz\u00e1t, stb. Cs\u00f6kkents\u00e9tek a&nbsp;zs\u00edr bev\u00e9telt \u00e9s fogyasszatok kevesebb s\u00f3t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden edz\u00e9s ut\u00e1n emeljetek a&nbsp;s\u00falyon. Abban az esetben, ha m\u00e1r t\u00f6bbet nem b\u00edrtok el, akkor cs\u00f6kkents\u00e9tek 10%-al a&nbsp;s\u00falyt \u00e9s kezdj\u00e9tek \u00fajra. Soha ne eddzetek&nbsp; teljesen a&nbsp;kimer\u00fcl\u00e9sig. A c\u00e9lotok a&nbsp;nagy s\u00falyokkal val\u00f3 min\u00e9l nagyobb teljes\u00edtm\u00e9ny legyen, ez\u00e9rt nem \u00e9rdemes teljesen kimer\u00edteni az izmokat. Ez ronthat eredm\u00e9nyen \u00e9s k\u00f6nnyen s\u00e9r\u00fcl\u00e9shez vezethet. Jegyezz\u00e9tek meg, hogy a&nbsp;biztons\u00e1g az els\u0151.&nbsp;<\/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=\"Kulonbozo_testalkatok\"><\/span>K\u00fcl\u00f6nb\u00f6z\u0151 testalkatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s legfontosabb r\u00e9sze a&nbsp;helyes edz\u00e9sterv \u00e9s az \u00e9tkez\u00e9s kiv\u00e1laszt\u00e1sa <strong>testalkat\u00e1t\u00f3l f\u00fcgg\u0151en. <\/strong>Az emberek k\u00fcl\u00f6nb\u00f6z\u0151en reag\u00e1lnak az er\u0151s\u00edt\u0151 edz\u00e9sekre, ez\u00e9rt az, ami valakin\u00e9l m\u0171k\u00f6d\u00f6tt, nem biztos, hogy a m\u00e1sikn\u00e1l is m\u0171k\u00f6dni fog.<\/p>\n\n\n\n<p>Szerencs\u00e9re, ez az edz\u00e9s mind a&nbsp;3 testalkatra alkalmazhat\u00f3. Viszont mindig be kell tartanotok&nbsp; n\u00e9h\u00e1ny utas\u00edt\u00e1st, annak \u00e9rdek\u00e9ben hogy a&nbsp;<strong>maxim\u00e1lis eredm\u00e9nyt \u00e9rjetek el.&nbsp; <\/strong>Az al\u00e1bbiakban&nbsp; n\u00e9h\u00e1ny di\u00e9ta \u00e9s edz\u00e9s tippet l\u00e1thattok:<\/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\">Tippek ektomorf (ectomorphs) testalkatra:<\/h3>\n\n\n\n<p>Az Ektomorf t\u00edpus, vagyis a hard gainers (azok, akik nehezebben h\u00edznak) olyan emberek akiknek kisebb iz\u00fclet\u00fck van \u00e9s gyors anyagcser\u00e9j\u00fck. Nehezebben izmosodnak, alacsonyan tartj\u00e1k testzs\u00edr szintj\u00fcket \u00e9s kisebb testalkatuk van. Ebben az esetben, az&nbsp; izmok felszed\u00e9se az els\u0151dleges c\u00e9l. K\u00e9s\u0151bb att\u00f3l a&nbsp; kis zs\u00edrfeleslegt\u0151l is megszabadulhattok, amivel rendelkezik.<\/p>\n\n\n\n<p>\u2022 5-6 az ide\u00e1lis ism\u00e9tl\u00e9ssz\u00e1m<\/p>\n\n\n\n<p>\u2022 Ha vagytok lakt\u00f3z\u00e9rz\u00e9kenyek, akkor a&nbsp;tej seg\u00edthet. De ne vigy\u00e9tek t\u00falz\u00e1sba<\/p>\n\n\n\n<p>\u2022 Pr\u00f3b\u00e1ljatok elegend\u0151 kal\u00f3ri\u00e1t fogyasztani a&nbsp;regener\u00e1l\u00f3d\u00e1s miatt<\/p>\n\n\n\n<p>\u2022 Magas feh\u00e9rjetartalm\u00fa \u00e9teleket egyetek<\/p>\n\n\n\n<p>\u2022 Fogyasszatok rostot.<\/p>\n\n\n\n<p>\u2022 Igyatok sok vizet<\/p>\n\n\n\n<p>\u2022 Ker\u00fclj\u00e9tek a&nbsp;fizikailag megterhel\u0151 tev\u00e9kenys\u00e9get, ha t\u00f6meget szeretn\u00e9tek felszedni<\/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\">Tippek mezomorf (mesomorphs) testalkatra:<\/h3>\n\n\n\n<p>A&nbsp;mezomorf t\u00edpus\u00faaknak <strong>j\u00f3 a&nbsp;genetik\u00e1juk az izmok felszed\u00e9s\u00e9hez<\/strong>, sokkal k\u00f6nnyebben tudnak izmot felszedni, mint az ektomorf t\u00edpusok. Term\u00e9szetesen izmosak \u00e9s nagyobb iz\u00fclet\u00fck van. Ebben az esetben a c\u00e9l&nbsp; el\u0151sz\u00f6r&nbsp;&nbsp;<strong>az izmok felszed\u00e9se, \u00e9s ut\u00e1na pedig a&nbsp;felesleges zs\u00edr lead\u00e1sa.<\/strong>&nbsp;Ha elegend\u0151 izmot szedtetek fel,&nbsp; akkor t\u00f6bb, mint 3 kardio edz\u00e9st v\u00e9gezzetek hetente.<\/p>\n\n\n\n<p>\u2022 8-10 szett minden gyakorlatb\u00f3l<\/p>\n\n\n\n<p>\u2022 Ker\u00fclj\u00e9tek a&nbsp;zs\u00edros \u00e9teleket<\/p>\n\n\n\n<p>\u2022 Egyetek z\u00f6lds\u00e9get<\/p>\n\n\n\n<p>\u2022 Magas feh\u00e9rjetartalm\u00fa \u00e9teleket egyetek<\/p>\n\n\n\n<p>\u2022 Fogyasszatok rostot<\/p>\n\n\n\n<p>\u2022 Kardio edz\u00e9sen haszn\u00e1ljatok ugr\u00e1l\u00f3k\u00f6telet<\/p>\n\n\n\n<p>\u2022 Igyatok sok vizet<\/p>\n\n\n\n<p>\u2022 Pr\u00f3b\u00e1ljatok meg elegend\u0151 kal\u00f3ri\u00e1t fogyasztani a&nbsp;regener\u00e1l\u00f3d\u00e1shoz<\/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\">Tippek endomorf (endomorphs) testalkatra:<\/h3>\n\n\n\n<p>Az endomorf t\u00edpus\u00fa emberek azok, akik nehezen fogynak. Nagyobb iz\u00fcleteik vannak, sz\u00e9lesebb cs\u00edp\u0151j\u00fck \u00e9s lass\u00fa anyagcser\u00e9j\u00fck. A&nbsp;helyes \u00e9tkez\u00e9si st\u00edlus a&nbsp;legjobb dolog, amit saj\u00e1t magatok\u00e9rt tehettek. En\u00e9lk\u00fcl a&nbsp;kardi\u00f3 edz\u00e9sek csak kimer\u00edtenek titeket. Olyan \u00e9trendet keressetek, amelyek a legmegfelel\u0151bb a sz\u00e1motokra.<\/p>\n\n\n\n<p>\u2022 Emeljetek nehezebb s\u00falyokat.<\/p>\n\n\n\n<p>\u2022 Az edz\u00e9sen haszn\u00e1ljatok ugr\u00e1l\u00f3k\u00f6telet<\/p>\n\n\n\n<p>\u2022 10 szett minden gyakorlatn\u00e1l.<\/p>\n\n\n\n<p>\u2022 Ker\u00fclj\u00e9tek a&nbsp;zs\u00edros \u00e9teleket.<\/p>\n\n\n\n<p>\u2022 Egyetek z\u00f6lds\u00e9get.<\/p>\n\n\n\n<p>\u2022 Pr\u00f3b\u00e1ljatok elegend\u0151 kal\u00f3ri\u00e1t fogyasztani a&nbsp;regener\u00e1l\u00f3d\u00e1shoz.<\/p>\n\n\n\n<p>\u2022 Egyetek rostot.<\/p>\n\n\n\n<p>\u2022 Igyatok sok vizet.<\/p>\n\n\n\n<p>\u2022 Ker\u00fclj\u00e9tek a&nbsp;glut\u00e9nt tartalmaz\u00f3 \u00e9teleket.&nbsp;<\/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=\"Etrend\"><\/span>\u00c9trend<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy Scott elt\u00f6k\u00e9lt a&nbsp;j\u00f3 kond\u00edci\u00f3 megtart\u00e1s\u00e1ban, hasonl\u00f3k\u00e9ppen fontos sz\u00e1m\u00e1ra az edz\u00e9s \u00e9s a&nbsp;helyes \u00e9trend harm\u00f3ni\u00e1ja is. \u00c9trendje t\u00e1panyagban gazdag,&nbsp;<strong>alacsony glik\u00e9mi\u00e1s index\u0171 sz\u00e9nhidr\u00e1tokat, feh\u00e9rj\u00e9ket \u00e9s eg\u00e9szs\u00e9ges zs\u00edrokat<\/strong> tartalmaz.<\/p>\n\n\n\n<p>Ahelyett, hogy megadn\u00e1 mag\u00e1t a feldolgozott \u00e9s a finom\u00edtott \u00e9lelmiszereknek, Scott gy\u00fcm\u00f6lcs\u00f6t, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9get<\/a>, sov\u00e1ny feh\u00e9rj\u00e9t, gabon\u00e1t, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halat <\/a>\u00e9s <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje italokat<\/a> fogyaszt a test t\u00e1pl\u00e1l\u00e1sa \u00e9s er\u0151s\u00edt\u00e9se miatt. Figyelembe v\u00e9ve azt, hogy Scott edz\u00e9sei nagyon megterhel\u0151ek, edz\u00e9se el\u0151tt f\u00e9l \u00f3r\u00e1val <strong>megadja szervezet\u00e9nek az elegend\u0151 feh\u00e9rj\u00e9t, legal\u00e1bb feh\u00e9rje italok form\u00e1j\u00e1ban. <\/strong>Emellett, fontosnak tartja az edz\u00e9s ut\u00e1ni feh\u00e9rje bev\u00e9telt is. Ez biztos\u00edtja az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edzunk abban, hogy cikk\u00fcnket \u00e9rdekesnek \u00e9s inspir\u00e1l\u00f3nak tal\u00e1lt\u00e1tok. Ha tetszett a cikk, ossz\u00e1tok meg bar\u00e1taitokkal \u00e9s t\u00e1mogass\u00e1tok egy megoszt\u00e1ssal.&nbsp;<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Scott Adkins vagy Yuri Boyka angol sz\u00edn\u00e9sz harcm\u0171v\u00e9szetek mestere, aki olyan k\u00e9pess\u00e9gekkel \u00e9s testalkattal dicsekedhet, amilyet sok sportol\u00f3 irigyel. Inspir\u00e1l\u00f3dj az edz\u00e9sterv\u00e9vel, \u00e9trendj\u00e9vel \u00e9s tan\u00e1csaival.<\/p>\n","protected":false},"author":22,"featured_media":153427,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285514","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-hires-sportolok","9":"tag-motivacio","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Scott Adkins edz\u00e9sterve, \u00e9trendje \u00e9s tan\u00e1csai - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scott Adkins vagy Yuri Boyka angol sz\u00edn\u00e9sz harcm\u0171v\u00e9szetek mestere, aki olyan k\u00e9pess\u00e9gekkel \u00e9s testalkattal dicsekedhet, amilyet sok sportol\u00f3 irigyel. Inspir\u00e1l\u00f3dj az edz\u00e9sterv\u00e9vel, \u00e9trendj\u00e9vel \u00e9s tan\u00e1csaival.\" \/>\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\/scott-adkins-edzesterv-taplalkozas-es-tanacsok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Scott Adkins edz\u00e9sterve, \u00e9trendje \u00e9s tan\u00e1csai - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Scott Adkins vagy Yuri Boyka angol sz\u00edn\u00e9sz harcm\u0171v\u00e9szetek mestere, aki olyan k\u00e9pess\u00e9gekkel \u00e9s testalkattal dicsekedhet, amilyet sok sportol\u00f3 irigyel. 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