{"id":293440,"date":"2016-08-09T10:30:00","date_gmt":"2016-08-09T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293440"},"modified":"2023-09-08T09:41:40","modified_gmt":"2023-09-08T07:41:40","slug":"szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott\/","title":{"rendered":"Hogyan lehet a legmegfelel\u0151bb m\u00f3don sz\u00fcnetet tartani az egyes ism\u00e9tl\u00e9sek, gyakorlatok \u00e9s edz\u00e9sek k\u00f6z\u00f6tt?"},"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\/szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott\/#A_gyakorlatok_kozotti_szunetek\" title=\"A gyakorlatok k\u00f6z\u00f6tti sz\u00fcnetek\">A gyakorlatok k\u00f6z\u00f6tti sz\u00fcnetek<\/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\/szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott\/#Szunet\" title=\"Sz\u00fcnet\">Sz\u00fcnet<\/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\/szunetek-az-ismetlesek-gyakorlatok-edzesek-kozott\/#Az_edzesek_kozotti_szunetek\" title=\"Az edz\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek\">Az edz\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sokan meg vannak gy\u0151z\u0151dve arr\u00f3l, hogy a<strong>&nbsp;terhel\u00e9s m\u00e9rt\u00e9ke \u00e9s az ism\u00e9tl\u00e9sek sz\u00e1ma<\/strong>&nbsp;a&nbsp;legfontosabb t\u00e9nyez\u0151k az edz\u00e9sek ter\u00e9n, \u00e9s gyakran nem is foglalkoznak egy\u00e9b lehet\u0151s\u00e9gekkel a&nbsp;kit\u0171z\u00f6tt c\u00e9lok el\u00e9r\u00e9se \u00e9rdek\u00e9ben.&nbsp; Ez bizony nagy k\u00e1r, ugyanis&nbsp;<strong>a&nbsp;sz\u00fcnetek nagy m\u00e9rt\u00e9kben befoly\u00e1solj\u00e1k a&nbsp;szervezet\u00fcnk edz\u00e9sre adott v\u00e1lasz\u00e1t<\/strong>.&nbsp;<em><span class=\"tadv-color\">[1]<\/span><\/em>&nbsp;A&nbsp;hat\u00e9kony, eredm\u00e9nyes \u00e9s els\u0151sorban biztons\u00e1gos edz\u00e9s \u00e9rdekben nagyon fontos meg\u00e9rten\u00fcnk az edz\u00e9sek egyes v\u00e1ltoz\u00f3inak k\u00f6lcs\u00f6nhat\u00e1sait, amelyek k\u00f6z\u00e9 soroljuk az<strong>&nbsp;intenzit\u00e1st<\/strong>,&nbsp;<strong>a&nbsp;gyakorlatsorok sz\u00e1m\u00e1t, a&nbsp;gyakorlatsorok k\u00f6z\u00f6tti sz\u00fcnetek<\/strong>&nbsp;id\u0151tartam\u00e1t, az edz\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek id\u0151tartam\u00e1t, a&nbsp;<strong>gyakorlatok form\u00e1j\u00e1t \u00e9s az izommunka gyorsas\u00e1g\u00e1t.&nbsp;<\/strong><span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[2]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_gyakorlatok_kozotti_szunetek\"><\/span>A gyakorlatok k\u00f6z\u00f6tti sz\u00fcnetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g azel\u0151tt, hogy edz\u00e9stervet k\u00e9sz\u00edten\u00e9nk, tiszt\u00e1znunk kellene, hogy pontosan&nbsp;<strong>mit is szeretn\u00e9nk az edz\u00e9s \u00e1ltal el\u00e9rni,<\/strong>&nbsp;\u00e9s mennyi id\u0151 alatt. Minn\u00e9l vil\u00e1gosabban hat\u00e1rozzuk meg ezeket a c\u00e9lokat, ann\u00e1l&nbsp;<strong>hat\u00e9konyabban \u00e9p\u00edthetj\u00fck majd be<\/strong>&nbsp;az edz\u00e9s v\u00e1ltoz\u00f3it az egyes edz\u00e9sszakaszokba. Ahhoz, hogy el\u00e9rj\u00fck az izom-idegrendszer maxim\u00e1lis er\u0151kifejt\u00e9s\u00e9t, olyan&nbsp;<strong>terhel\u00e9s<\/strong>&nbsp;sz\u00fcks\u00e9ges, amely&nbsp;<strong>r\u00f6vid \u00e9s maxim\u00e1lis intenzit\u00e1s\u00fa izom\u00f6sszeh\u00faz\u00f3d\u00e1sokkal j\u00e1r<\/strong>. Az er\u0151 kiz\u00e1r\u00f3lag a r\u00f6vid \u00e9s ugyanakkor intenz\u00edv gyakorlatsorok folyam\u00e1n kifejtett nagy er\u0151fesz\u00edt\u00e9s \u00e1ltal tud fejl\u0151dni, amely&nbsp;<strong>mozg\u00f3s\u00edtja<\/strong>&nbsp;a \u201cmagas k\u00fcsz\u00f6b\u0171\u201d motoros egys\u00e9geket. A&nbsp;<strong>motorikus egys\u00e9gek<\/strong>&nbsp;olyan funkcion\u00e1lis \u00e9s biomechanikai egys\u00e9gek, amelyek izomrostjait egy motoneuron l\u00e1tja el.<\/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-639260538.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr \u00e9s Petr \u0160\u0165astn\u00fd szerint a \u201cteljes \u00f6szpontos\u00edt\u00e1s \u00e9s a maxim\u00e1lis er\u0151kifejt\u00e9s felt\u00e9tele az ATP-CP rendszer energiaforr\u00e1sainak&nbsp;<strong>teljes regener\u00e1l\u00f3d\u00e1sa a k\u00f6vetkez\u0151 gyakorlatsor el\u0151tt<\/strong>.\u201d&nbsp;<em><span class=\"tadv-color\">[1]<\/span><\/em>&nbsp;Ebb\u0151l az k\u00f6vetkezik, hogy a maxim\u00e1lis er\u0151kifejt\u00e9s m\u00f3dszere eset\u00e9ben sz\u00fcks\u00e9ges a&nbsp;<strong>teljes vagy a szinte teljes regener\u00e1l\u00f3d\u00e1s<\/strong>, amely szorosan \u00f6sszef\u00fcgg a pihen\u00e9si szakaszok betart\u00e1s\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<strong>maxim\u00e1lis er\u0151fesz\u00edt\u00e9s<\/strong>&nbsp;k\u00fcl\u00f6nb\u00f6zik az egyes edz\u00e9sfajt\u00e1k eset\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Maxim\u00e1lis er\u0151<\/strong>&nbsp;\u2013 az ism\u00e9tl\u00e9sek sz\u00e1ma 1 \u00e9s 5 k\u00f6z\u00f6tt mozog, a gyakorlatsor id\u0151tartama 0-20 m\u00e1sodperc, ilyen esetben a testnek teljes regener\u00e1l\u00f3d\u00e1sra van sz\u00fcks\u00e9ge, amelyet&nbsp;<strong>180-300 m\u00e1sodperces<\/strong>&nbsp;<strong>id\u0151tartam\u00fa pihen\u0151vel<\/strong>&nbsp;\u00e9r\u00fcnk el.<\/p>\n\n\n\n<p><strong>\u2022 Maxim\u00e1lis er\u0151<\/strong>&nbsp;<strong>\u00e9s hipertr\u00f3fia<\/strong>&nbsp;\u2013 az ism\u00e9tl\u00e9sek sz\u00e1ma 6 \u00e9s 8 k\u00f6z\u00f6tt mozog, a gyakorlatsor id\u0151tartama 20-40 m\u00e1sodperc,&nbsp;<strong>a pihen\u0151 id\u0151tartama 120-180 m\u00e1sodperc<\/strong>.<\/p>\n\n\n\n<p><strong>\u2022 Hipertr\u00f3fia<\/strong>&nbsp;\u2013 az ism\u00e9tl\u00e9sek sz\u00e1ma 9-12, a gyakorlatsor id\u0151tartama 40-70 m\u00e1sodperc,&nbsp;<strong>a pihen\u0151 id\u0151tartama 120-75 m\u00e1sodperc.<\/strong><\/p>\n\n\n\n<p><strong>\u2022 Kitart\u00e1si er\u0151<\/strong>&nbsp;\u2013 ilyenkor t\u00f6bb ism\u00e9tl\u00e9st v\u00e9gz\u00fcnk (13-25), a gyakorlatsor 50-120 m\u00e1sodpercig tart, \u00fan.&nbsp;<strong>nem teljes, 75-10 m\u00e1sodperces regener\u00e1l\u00f3d\u00e1sra van sz\u00fcks\u00e9g\u00fcnk<\/strong>.<\/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-456903637.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p><em>A le\u00edrtak l\u00e9nyeg\u00e9t egy mondatban is megfogalmazhatjuk:&nbsp;<strong>minn\u00e9l nagyobb az ellen\u00e1ll\u00e1s m\u00e9rt\u00e9ke a gyakorlatsor alatt, ann\u00e1l hosszabb pihen\u0151re van sz\u00fcks\u00e9ge a test\u00fcnknek.&nbsp;<\/strong>Ezek az adatok az egyes gyakorlatsorok folyam\u00e1n ny\u00fajthat\u00f3 maxim\u00e1lis teljes\u00edtm\u00e9ny szerint vannak meghat\u00e1rozva.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abban az esetben viszont, ha az&nbsp;<strong>izomt\u00f6meget szeretn\u00e9nk n\u00f6velni<\/strong>&nbsp;(hipertr\u00f3fia), a m\u00e9rs\u00e9kelt intenzit\u00e1s (9-12 ism\u00e9tl\u00e9s) \u00e9s a r\u00f6videbb, 30-60 m\u00e1sodperces id\u0151intervallum egy\u00fcttese a vezet a&nbsp;<strong>n\u00f6veked\u00e9si hormon rohamosabb megemelked\u00e9s\u00e9hez<\/strong>. Ez az egyed\u00fcli m\u00f3dszer, amellyel n\u00f6velhetj\u00fck az izomt\u00f6meget.&nbsp;<em>\u201cAlacsony ism\u00e9tl\u00e9ssz\u00e1m\u00fa edz\u00e9sek eset\u00e9ben, amikor hosszabb sz\u00fcneteket kell beiktatnunk az egyes gyakorlatsorok k\u00f6z\u00e9, csak minim\u00e1lisan emelkedik meg a n\u00f6veked\u00e9si hormon szintje az edz\u00e9s ut\u00e1n<\/em>.&nbsp;<em>\u201d&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849215342_1.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Az&nbsp;<strong>ism\u00e9tl\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek r\u00f6vid\u00edt\u00e9se legfeljebb 30 m\u00e1sodperce<\/strong>&nbsp;magasabban tartja a pulzussz\u00e1mot, ebben az esetben m\u00e1r aerob edz\u00e9sr\u0151l besz\u00e9lhet\u00fcnk. Ezek a r\u00f6vid sz\u00fcnetek bizonyulnak a&nbsp;<strong>leghat\u00e9konyabbnak a verseny el\u0151tti (sz\u00e1lk\u00e1s\u00edt\u00f3) id\u0151szakban<\/strong>&nbsp;vagy pedig a&nbsp;<strong>felesleges kal\u00f3ri\u00e1k gyors el\u00e9get\u00e9se szempontj\u00e1b\u00f3l.&nbsp;<\/strong>\u00c9ppen ez\u00e9rt alkalmazunk p\u00e1r h\u00e9ttel a versenysz\u00ednpadra val\u00f3 fel\u00e1ll\u00e1s el\u0151tt&nbsp;<strong>szuper szetteket vagy h\u00e1rom szetteket<\/strong>. A szuper szettek alatt k\u00e9t gyakorlatot \u00e9rt\u00fcnk legfeljebb 30 m\u00e1sodperces sz\u00fcnetekkel felv\u00e1ltva, a h\u00e1rom szettek alatt pedig h\u00e1rom gyakorlatot ugyanilyen hossz\u00fa sz\u00fcnetekkel. Pld. az 1. sz. Bench press \u2013 fekvenyom\u00e1s gyakorlat nagy r\u00faddal, ezut\u00e1n maximum 30 m\u00e1sodperces sz\u00fcnet k\u00f6vetkezik, majd a 2. sz. k\u00e9tkezes mellhez h\u00faz\u00e1s gyakorlat, amelyet szint\u00e9n maximum 30 m\u00e1sodperces sz\u00fcnet k\u00f6vet. Ezt tekintj\u00fck&nbsp;<strong>egy szettnek a szuper szetten bel\u00fcl<\/strong>.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/span><\/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=\"4792,8344,36358,62233,73135\" ><\/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\">Jak je to s p\u0159est\u00e1vkami mezi cviky u \u017een?<\/h3>\n\n\n\n<p><em>\u201cEgy kutat\u00e1s kimutatta, hogy hasonl\u00f3 terhel\u00e9s\u0171 edz\u00e9s folyam\u00e1n a n\u0151k szervezete a f\u00e9rfiak\u00e9val ellent\u00e9tben&nbsp;<strong>kevesebb kevesebb tejsavat termel<\/strong>, ez\u00e9rt a n\u0151k kisebb pulzussz\u00e1mn\u00f6veked\u00e9st \u00e9rz\u00e9kelnek. Ez okb\u00f3l kifoly\u00f3lag kisebb sz\u00fcnetekre van sz\u00fcks\u00e9g\u00fck a gyakorlatsorok k\u00f6z\u00f6tt, mint a f\u00e9rfiaknak.\u201d&nbsp;\u00e1ll\u00edtja F. Delavier a&nbsp;Delavier\u2019s Women\u2019s Strength Training Anatomy Workouts c\u00edm\u0171 k\u00f6nyv\u00e9ben. A n\u0151k haljamosak a sz\u00fcks\u00e9gesn\u00e9l hosszabb sz\u00fcnetet tartani, hogy&nbsp;<strong>nagyobb s\u00falyokat \u00e9s t\u00f6bb szettet b\u00edrjanak<\/strong>,ez viszont cs\u00f6kkenti az edz\u00e9s intenzit\u00e1s\u00e1t.<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636758848.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Ahhoz, hogy a n\u0151k testi \u00e9s lelki teljes\u00edt\u0151k\u00e9pess\u00e9ge n\u00f6vekedjen, el\u00e9gs\u00e9ges&nbsp;<strong>30 vagy legfeljebb 45 m\u00e1sodperces sz\u00fcneteket&nbsp;<\/strong>tartani. A kezd\u0151k vagy a kisebb kitart\u00f3k\u00e9pess\u00e9ggel rendelkez\u0151 n\u0151k&nbsp;<strong>ink\u00e1bb hosszabb sz\u00fcneteket tartsanak<\/strong>. Ha a c\u00e9lunk kifejezetten kal\u00f3ria- \u00e9s zs\u00edr\u00e9get\u00e9s, akkor meg kell szoknunk a&nbsp;<strong>gyorsabb temp\u00f3t 10 vagy legfeljebb 20 m\u00e1sodperces sz\u00fcnetekkel<\/strong>&nbsp;a gyakorlatok k\u00f6z\u00f6tt. Minn\u00e9l jobban haladunk \u00e9s fejl\u0151d\u00fcnk, ann\u00e1l ink\u00e1bb cs\u00f6kkents\u00fck a pihen\u0151id\u0151t a teljes minimumig.&nbsp; Amikor m\u00e1r el\u00e9rt\u00fck ezt a minimumot, akkor k\u00e9szek vagyunk \u00e1tt\u00e9rni a legintenz\u00edvebb edz\u00e9sform\u00e1ra, az \u00fan.&nbsp;<strong>k\u00f6redz\u00e9sre<\/strong>. A k\u00f6redz\u00e9s eset\u00e9ben azt az id\u0151t tekintj\u00fck sz\u00fcnetnek, amikor az egyik gyakorlat ut\u00e1n elk\u00e9sz\u00fcl\u00fcnk a k\u00f6vetkez\u0151 gyakorlathoz.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/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\">Sz\u00fcks\u00e9ges sz\u00fcnetet tartani a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t megmozgat\u00f3 gyakorlatok eset\u00e9ben is, mint mondjuk a plank gyakorlat?<\/h3>\n\n\n\n<p>A teljes kez\u0151dknek, akik nem k\u00e9pesek megtartani a&nbsp;<strong>helyes plank helyzetet 30 m\u00e1sodpercig<\/strong>, \u00e1ltal\u00e1ban&nbsp;<strong>30 m\u00e1sodperces sz\u00fcnetet<\/strong>&nbsp;aj\u00e1nlunk a k\u00f6vetkez\u0151 plank el\u0151tt. Min\u00e9l tov\u00e1bb tudjuk tartani a plank helyzetet, ann\u00e1l r\u00f6videbb legyen a sz\u00fcnet. A plank sokszor a k\u00f6redz\u00e9s r\u00e9sze, amely t\u00f6bb hasizom gyakorlatot vagy a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t er\u0151s\u00edt\u0151 gyakorlatot tartalmaz. Ez\u00e9rt a&nbsp;<strong>plank gyakorlatok k\u00f6z\u00f6tti sz\u00fcnet legyen a lehet\u0151 legr\u00f6videbb<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[6]<\/span><\/em><\/span><\/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-657020656.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Szunet\"><\/span>Sz\u00fcnet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A pihen\u0151 sz\u00fcnet, a&nbsp;<strong>rest-pause vagy interrepetition rest,&nbsp;<\/strong>legink\u00e1bb az izomn\u00f6vel\u0151 gyakorlatok eset\u00e9ben haszn\u00e1latos. &nbsp;Ez a m\u00f3dszer egy vagy t\u00f6bb ism\u00e9tl\u00e9s elv\u00e9gz\u00e9s\u00e9t jelenti&nbsp;<strong>relat\u00edvan nagy terhel\u00e9ssel&nbsp;<\/strong>(6 \u2013 1 RM)&nbsp;<strong>\u00e9s az ezt k\u00f6vet\u0151 r\u00f6vid sz\u00fcnettel<\/strong>&nbsp;(15-30 m\u00e1sodperc), majd tov\u00e1bbi ism\u00e9tl\u00e9sekkel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;h\u00e1rom kutat\u00f3 2006-os tanulm\u00e1nya szerint (Lawton, Cronin \u00e9s&nbsp;Lindsell), a&nbsp;magasabb sz\u00e1m\u00fa ism\u00e9tl\u00e9sekn\u00e9l az ism\u00e9tl\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek&nbsp;<strong>n\u00f6velik a&nbsp;teljes er\u0151t a&nbsp;sz\u00fcnet n\u00e9lk\u00fcli ism\u00e9tl\u00e9sekkel szemben.<\/strong>&nbsp;&nbsp;Lawton, Cronin \u00e9s Lindsell atl\u00e9t\u00e1kat hasonl\u00edtottak \u00f6ssze, akik koncentrikus ism\u00e9tl\u00e9seket v\u00e9geztek&nbsp;<strong>egy egyszer\u0171, hat ism\u00e9tl\u00e9ses gyakorlatsorban 6 RM-es terhel\u00e9s mellett<\/strong>, tov\u00e1bb\u00e1 ugyanilyen s\u00fallyal hat sorozatot v\u00e9geztek egy ism\u00e9tl\u00e9ssel ill. 20 m\u00e1sodperces sz\u00fcnetekkel a&nbsp;sorozatok k\u00f6z\u00f6tt, valamint h\u00e1rom sorozatot k\u00e9t ism\u00e9tl\u00e9ssel ill. 50 m\u00e1sodperces sz\u00fcnetekkel, \u00e9s k\u00e9t sorozatot h\u00e1rom ism\u00e9tl\u00e9ssel ill. 100 m\u00e1sodperces sz\u00fcnetekkel. Azok az atl\u00e9t\u00e1k, akik&nbsp;<strong>sz\u00fcnetekkel dolgoztak a&nbsp;gyakorlatsorok k\u00f6z\u00f6tt<\/strong>, sokkal jobb er\u0151-teljes\u00edtm\u00e9nyt ny\u00fajtottak 4 \u2013 6 ism\u00e9tl\u00e9sn\u00e9l (25-49%). A&nbsp;teljes er\u0151-teljes\u00edtm\u00e9ny minden gyakorlatsorn\u00e1l er\u0151s\u00f6d\u00f6tt a&nbsp;sz\u00fcneteknek k\u00f6sz\u00f6nhet\u0151en, m\u00e9gpedig 21.6-25.1%-al&nbsp;<strong>az egyszer\u0171 6 RM-es gyakorlatsorral szemben<\/strong>. A&nbsp;felt\u00fcntetett h\u00e1rom p\u00e9lda eset\u00e9ben nem volt jelent\u0151s er\u0151-k\u00fcl\u00f6nbs\u00e9g. A&nbsp;teljes\u00edtm\u00e9ny \u00e9s az er\u0151&nbsp;<strong>jelent\u0151sen cs\u00f6kkentek a&nbsp;pihen\u0151 n\u00e9k\u00fcli gyakorlatsor folyam\u00e1n<\/strong>&nbsp;(7-16%), a&nbsp;20 m\u00e1sodperces sz\u00fcnetn\u00e9l is (2.7-6%), a&nbsp;40 m\u00e1sodperces sz\u00fcnetn\u00e9l viszont m\u00e1r sokkal jobb lett (0.4-3%).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy k\u00f6vetkez\u0151, 2011-es tanulm\u00e1ny sor\u00e1n Hansen \u00e9s t\u00e1rsai a&nbsp;<strong>magasan edzett rugby j\u00e1t\u00e9kosok robban\u00f3 energi\u00e1j\u00e1t<\/strong>&nbsp;vizsg\u00e1lt\u00e1k 8 h\u00f3napon kereszt\u00fcl t\u00f6bbiz\u00fcletes gyakorlatok eset\u00e9ben. Az atl\u00e9t\u00e1kat k\u00e9t csoportra osztott\u00e1k, az els\u0151 csoport hagyom\u00e1nyos m\u00f3don,&nbsp;<strong>az ism\u00e9tl\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek n\u00e9k\u00fcl edzett<\/strong>, a&nbsp;m\u00e1sodik pedig 30 m\u00e1sodperces sz\u00fcnetekkel. A&nbsp;k\u00fcl\u00f6nbs\u00e9g az ilyen&nbsp;gyakorlatokn\u00e1l, mint a&nbsp;guggol\u00e1s felugr\u00e1ssal, power clean vagy clean pull, eleny\u00e9sz\u0151 volt.<span style=\"color: #ff6600;\">&nbsp;<em><span class=\"tadv-color\">[7]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_edzesek_kozotti_szunetek\"><\/span>Az edz\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9sek k\u00f6z\u00f6tti sz\u00fcnetek vagy az edz\u00e9sek gyakoris\u00e1ga az edz\u00e9s egyik legindividu\u00e1lisabb jellemz\u0151je. A sz\u00fcnetek id\u0151tartama f\u00fcgg az&nbsp;<strong>edz\u00e9s terjedelm\u00e9t\u0151l \u00e9s intenzit\u00e1s\u00e1t\u00f3l, tov\u00e1bb\u00e1 a kiv\u00e1lasztott gyakorlatokt\u00f3l, az edzetts\u00e9gt\u0151l, a regener\u00e1l\u00f3d\u00f3 k\u00e9pess\u00e9gt\u0151l, az \u00e9trendt\u0151l \u00e9s az edz\u00e9s c\u00e9lj\u00e1t\u00f3l.<\/strong><\/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-669524180.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>A&nbsp;nagy terhel\u00e9ses edz\u00e9sek ut\u00e1n hosszabb pihen\u0151re van sz\u00fcks\u00e9g\u00fcnk,&nbsp;<strong>hogy k\u00e9pesek legy\u00fcnk ugyanolyan vagy m\u00e9g hat\u00e9konyabb edz\u00e9st v\u00e9gezni<\/strong>, \u00e9s ez f\u0151leg a&nbsp;t\u00f6bbiz\u00fcletes gyakorlatok eset\u00e9ben \u00e9rv\u00e9nyes, mint a&nbsp;guggol\u00e1sok, kit\u00f6r\u00e9sek, szum\u00f3 felh\u00faz\u00e1s stb.&nbsp;<strong>Extr\u00e9m terhel\u00e9s ut\u00e1n<\/strong>&nbsp;(90% \u2013 100%-ban 1 RM-es,&nbsp;<em>one repetition maximum \u2013 maximum 1 ism\u00e9tl\u00e9s) ak\u00e1r&nbsp;<strong>72 \u00f3ra regener\u00e1l\u00f3d\u00e1sra is sz\u00fcks\u00e9g\u00fcnk lehet<\/strong>,&nbsp;<strong>alacsony vagy k\u00f6zepes megterhel\u00e9sn\u00e9l<\/strong>&nbsp;(60-85&nbsp;<\/em>%-ban 1 RM-es) r\u00f6videbb id\u0151,&nbsp;<strong>48-24 \u00f3ra&nbsp;<\/strong>is elegend\u0151.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha excentrikus (maximum f\u00f6l\u00f6tti) edz\u00e9st v\u00e9gz\u00fcnk nagy terhel\u00e9ssel (120-130%-ban 1 RM-es),&nbsp;<strong>legal\u00e1bb 72 \u00f3ra regener\u00e1l\u00f3d\u00e1sra van sz\u00fcks\u00e9g\u00fcnk<\/strong>&nbsp;a&nbsp;k\u00f6vetkez\u0151 excentrikus edz\u00e9s el\u0151tt. A&nbsp;hosszabb pihen\u0151t az indokolja, hogy a&nbsp;nagy terhel\u00e9s sor\u00e1n&nbsp;<strong>jobban sz\u00e9tesnek az izomrostok<\/strong>&nbsp;\u00e9s a&nbsp;k\u00f6t\u0151sz\u00f6vet, t\u00f6bb enzim szabadul fel,&nbsp;<strong>k\u00e9s\u0151bb \u00e1ll be az izomf\u00e1jdalom<\/strong>&nbsp;(izoml\u00e1z), tov\u00e1bb\u00e1 gyeng\u00fclnek a&nbsp;neuromuszkul\u00e1ris funkci\u00f3k, amelyek g\u00e1tolj\u00e1k az er\u0151kifejt\u00e9st \u00e9s a&nbsp;mozg\u00e1sok terjedelm\u00e9t.<\/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-669481114.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Egy nemr\u00e9gi tanulm\u00e1ny azt vizsg\u00e1lta, hogy milyen&nbsp;<strong>k\u00fcl\u00f6nbs\u00e9g van a&nbsp;heti egy edz\u00e9s<\/strong>&nbsp;ill. a&nbsp;heti k\u00e9t vagy ak\u00e1r h\u00e1rom edz\u00e9s k\u00f6z\u00f6tt nem edzett egy\u00e9nek eset\u00e9ben. Mindegyik edz\u00e9s h\u00e9t sorozatb\u00f3l \u00e1llt, 10 ism\u00e9tl\u00e9ses excentrikus izommunk\u00e1val dolgoztatt\u00e1k meg a&nbsp;n\u00e9gyfej\u0171 combizmot. Mindk\u00e9t csoport&nbsp;<strong>l\u00e1that\u00f3 fejl\u0151d\u00e9st mutatott.<\/strong>&nbsp;Bebizonyosult viszont, hogy a&nbsp;heti egyszeri excentrikus edz\u00e9s hat\u00e9kony&nbsp;<strong>volt az er\u0151 \u00e9s az izmok fenntart\u00e1sa szempontj\u00e1b\u00f3l<\/strong>, m\u00edg a&nbsp;heti 2-3 edz\u00e9s sor\u00e1n&nbsp;<strong>az er\u0151 n\u00f6vekedett<\/strong>. A&nbsp;s\u00falyemel\u0151k \u00e9s a&nbsp;test\u00e9p\u00edt\u0151k edz\u00e9sei nagyon gyakoriak (4-6 edz\u00e9s hetente). A&nbsp;versenyre val\u00f3 felk\u00e9sz\u00fcl\u00e9s id\u0151szak\u00e1ban (test\u00e9p\u00edt\u0151, s\u00falyemel\u0151, crossfit \u00e9s egy\u00e9b) gyakran haszn\u00e1latos az \u00fan.&nbsp;<strong>double split program, amely sor\u00e1n k\u00e9t edz\u00e9st iktatunk be egy napra, \u00edgy az edz\u00e9sek sz\u00e1ma ak\u00e1r a&nbsp;heti 12-\u0151t is el\u00e9rheti.&nbsp;<\/strong><em><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]&nbsp;<\/span>Miroslav Petr \u00e9s&nbsp;<\/em>Petr \u0160\u0165astn\u00fd felt\u00fcntett\u00e9k, hogy a&nbsp;\u201cbolg\u00e1r s\u00falyemel\u0151 edz\u0151, Abadjev,&nbsp;<strong>heti 9 \u2013 12 edz\u00e9st<\/strong>&nbsp;alkalmaztatott a&nbsp;n\u00e1la edz\u0151kn\u00e9l. \u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kisebb izomcsoportok&nbsp;<strong>gyorsabban k\u00e9pesek regener\u00e1l\u00f3dni, mint a nagyok<\/strong>. P\u00e9ldak\u00e9nt felt\u00fcntethetj\u00fck a v\u00e1ll rot\u00e1tor k\u00f6peny\u00e9t, amely&nbsp;<strong>ak\u00e1r heti 3-szor<\/strong>&nbsp;is edzhet\u0151, ellent\u00e9tben a komplex gyakorlatokkal, mint a szum\u00f3 felh\u00faz\u00e1s vagy guggol\u00e1sok.<\/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-690428100.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr \u00e9s Petr \u0160\u0165astn\u00fd szerint \u201ckiz\u00e1r\u00f3lag egy \u00faj inger, mint a&nbsp;s\u00faly n\u00f6vel\u00e9se, az ism\u00e9tl\u00e9sek ill. a&nbsp;sorozatok sz\u00e1m\u00e1nak n\u00f6vel\u00e9se, vagy a&nbsp;pihen\u0151 id\u0151tartam\u00e1nak cs\u00f6kkent\u00e9se&nbsp;<strong>biztos\u00edthatja a&nbsp;fejl\u0151d\u00e9st<\/strong>. Egy el\u00e9gs\u00e9gesen regener\u00e1l\u00f3dott izomcsoportnak k\u00e9pesnek kell lennie jobb teljes\u00edtm\u00e9nyt ny\u00fajtani az el\u0151z\u0151 edz\u00e9ssel szemben. \u201d\u00c9rezn\u00fcnk kell a&nbsp;test\u00fcnk \u00e1llapot\u00e1t \u00e9s meg kell tudnunk \u00e1llap\u00edtani, hogy a&nbsp;megterhelt izomcsoport teljesen fel\u00e9p\u00fclt-e.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[9]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az er\u0151 megfogyatkoz\u00e1sa az edz\u00e9s elej\u00e9n \u00e9s az olyan klinikai t\u00fcnetek, mint a rosszull\u00e9t, sz\u00e9d\u00fcl\u00e9s vagy \u00e1jul\u00e1s, vil\u00e1gosan r\u00e1mutatnak arra,&nbsp;<strong>hogy nem b\u00edrjuk az edz\u00e9st<\/strong>. Ha ilyen t\u00fcnetek jelentkeznek, akkor az edz\u00e9st be kell fejezni \u00e9s a k\u00f6vetkez\u0151 edz\u00e9s sor\u00e1n hosszabb sz\u00fcnettel kell majd dolgoznunk. Az \u00f6reged\u00e9ssel j\u00e1r, hogy nehezebben viselj\u00fck az izmok \u00e9s a v\u00e9r pH \u00e9rt\u00e9k\u00e9nek v\u00e1ltoz\u00e1sait (savass\u00e1g), \u00edgy nagyobb hangs\u00falyt kell fektetn\u00fcnk a&nbsp;<strong>pihen\u0151id\u0151 n\u00f6vel\u00e9s\u00e9re<\/strong>&nbsp;a gyakorlatok \u00e9s az edz\u00e9sek k\u00f6z\u00f6tt.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[10]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ossz\u00e1tok meg vel\u00fcnk a hozz\u00e1sz\u00f3l\u00e1sokban a sz\u00fcnetekkel kapcsolatos tapasztalataitokat. Milyen sz\u00fcnetekkel szoktatok dolgozni az&nbsp;<strong>ism\u00e9tl\u00e9sek, gyakorlatsorok \u00e9s az edz\u00e9sek<\/strong>&nbsp;k\u00f6z\u00f6tt? Ha tetszett a cikk,&nbsp;<strong>ossz\u00e1tok meg<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Sz\u00fcnetek az ism\u00e9tl\u00e9sek, gyakorlatok k\u00f6z\u00f6tt fontos szempontok, melyek jelent\u0151sen befoly\u00e1solj\u00e1k el\u0151rehalad\u00e1sunkat.N\u00e9zz\u00fck meg, melyek a legide\u00e1lisabb sz\u00fcnetek.<\/p>\n","protected":false},"author":25,"featured_media":150203,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,7260,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293440","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-eroedzes","11":"tag-izomtomeg-noveles","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan lehet a legmegfelel\u0151bb m\u00f3don sz\u00fcnetet tartani az egyes ism\u00e9tl\u00e9sek, gyakorlatok \u00e9s edz\u00e9sek k\u00f6z\u00f6tt? 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