{"id":298401,"date":"2018-12-07T08:14:00","date_gmt":"2018-12-07T07:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298401"},"modified":"2023-08-30T17:09:52","modified_gmt":"2023-08-30T15:09:52","slug":"a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/","title":{"rendered":"A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re"},"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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Fuggeszkedo_kereten_vegzett_gyakorlatok\" title=\"F\u00fcggeszked\u0151 kereten v\u00e9gzett gyakorlatok\">F\u00fcggeszked\u0151 kereten v\u00e9gzett gyakorlatok<\/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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Gyakorlatok_csigan\" title=\"Gyakorlatok csig\u00e1n\">Gyakorlatok csig\u00e1n<\/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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Gyakorlatok_forditott_bosu-n\" title=\"Gyakorlatok ford\u00edtott bosu-n\">Gyakorlatok ford\u00edtott bosu-n<\/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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Gyakorlatok_haskerekkel\" title=\"Gyakorlatok hasker\u00e9kkel\">Gyakorlatok hasker\u00e9kkel<\/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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Gyakorlatok_TRX-en\" title=\"Gyakorlatok TRX-en\">Gyakorlatok TRX-en<\/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\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/#Gyakorlatok_ketkezes_sulyzoval\" title=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val\">Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mindannyian j\u00f3l tudjuk, hogy a <a title=\"A 47 legjobb \u00e9s \u0151r\u00fclten sz\u00f3rakoztat\u00f3 plank vari\u00e1ci\u00f3\" href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">plank<\/a> az arany k\u00f6z\u00e9p\u00fat az \u00e1h\u00edtott six-pack el\u00e9r\u00e9se \u00e9rdek\u00e9ben, <strong>valamint a test \u00f6sszes izm\u00e1nak meger\u0151s\u00edt\u00e9s\u00e9re egyidej\u0171leg<\/strong>. <strong>Nagyon egyszer\u0171 \u00e9s praktikus gyakorlat<\/strong>, elegend\u0151 napi p\u00e1r perc, \u00e9s l\u00e1tv\u00e1nyos eredm\u00e9nyeket \u00e9rhetsz el vele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azonban valami \u00fajat szeretn\u00e9l kipr\u00f3b\u00e1lni, \u00edme&nbsp;a 17 leghat\u00e9konyabb gyakorlat, melyekkel meger\u0151s\u00edtheted a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t, valamint megsz\u00ednes\u00edtik az edz\u00e9stervedet is. A test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9se fontos a gerincoszlop \u00e9s az azt k\u00f6r\u00fclvev\u0151 tart\u00f3izmok megfelel\u0151 m\u0171k\u00f6d\u00e9se szempontj\u00e1b\u00f3l&nbsp;is, valamint seg\u00edt megel\u0151zni a s\u00e9r\u00fcl\u00e9sek kialakul\u00e1s\u00e1t. Ha rendszeresen edzed a core izmokat, az megk\u00f6nny\u00edti sz\u00e1modra az egy\u00e9b fizikai aktivit\u00e1sok v\u00e9gz\u00e9s\u00e9t is, melynek k\u00f6sz\u00f6nhet\u0151en gyorsabban el\u00e9rheted az edz\u00e9sben kit\u0171z\u00f6tt c\u00e9ljaid, p\u00e9ld\u00e1ul a kidolgozott hasizmot.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-937865602_1.jpg\" alt=\"A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re\" width=\"843\" title=\"A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re\"\/><\/figure><\/div>\n\n\n\n<p>A gyakorlatokhoz nincs sz\u00fcks\u00e9ged semmilyen speci\u00e1lis felszerel\u00e9sre, csak arra, <strong>amit minden j\u00f3l felszerelt edz\u0151terem k\u00edn\u00e1l \u2013 f\u00fcggeszked\u0151 keret, egy keret als\u00f3 csig\u00e1val, bosu,<\/strong> TRX k\u00f6t\u00e9l, hasker\u00e9k, egyenes pad \u00e9s k\u00e9tkezes s\u00falyz\u00f3. A k\u00f6vetkez\u0151 edz\u00e9sed sor\u00e1n teh\u00e1t legal\u00e1bb 3 gyakorlatot v\u00e9gezz el az al\u00e1bbiak k\u00f6z\u00fcl. V\u00e9gezz&nbsp;2 \u2013 3 sz\u00e9ri\u00e1t az aj\u00e1nlott ism\u00e9tl\u00e9sek sz\u00e1ma szerint, melyet minden egyes gyakorlatn\u00e1l megtal\u00e1lsz.<strong> Ha ehhez tartod magad, zs\u00edrt \u00e9getsz el, \u00e9s <\/strong><strong>l\u00e1tv\u00e1nyos eredm\u00e9nyeket \u00e9rsz el. Kezdj\u00fck is el!<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fuggeszkedo_kereten_vegzett_gyakorlatok\"><\/span>F\u00fcggeszked\u0151 kereten v\u00e9gzett gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ezgif.gif\" alt=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  L\u00e1bk\u00f6rz\u00e9s\" width=\"416\" title=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  L\u00e1bk\u00f6rz\u00e9s\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. L\u00e1bk\u00f6rz\u00e9s<\/h3>\n\n\n\n<p>Ellen\u0151rizd le, hogy a keret megfelel\u0151 magass\u00e1g\u00fa-e sz\u00e1modra, <strong>hogy f\u00fcggeszked\u00e9sn\u00e9l a l\u00e1baid ne \u00e9rjenek a padl\u00f3hoz.<\/strong> V\u00e1llsz\u00e9less\u00e9gben kapaszkodj fel. A gyakorlat alatt fesz\u00edtsd be a hasizmaid, \u00e9s der\u00e9ksz\u00f6gben h\u00fazd fel a l\u00e1baid. Ezut\u00e1n az \u00f3ramutat\u00f3 j\u00e1r\u00e1s\u00e1val megegyez\u0151 ir\u00e1nyban kezd el k\u00f6r\u00f6zni a l\u00e1baid. Pr\u00f3b\u00e1lj meg mindk\u00e9t l\u00e1baddal a leveg\u0151ben egy k\u00e9pzeletbeli nagy k\u00f6rt rajzolni. A hasizmaid ek\u00f6zben v\u00e9gig tartsd fesz\u00edtve.<strong> V\u00e9gezz 8 \u2013 10 ism\u00e9tl\u00e9st, majd kezdj el k\u00f6r\u00f6zni az ellenkez\u0151 ir\u00e1nyba. <\/strong>Mink\u00e9t oldalra ism\u00e9teld meg a gyakorlatot 8 \u2013 10 alkalommal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Egyszer\u0171bb v\u00e1ltozat:<\/strong> Tartsd meg magad mindk\u00e9t kezed alkarj\u00e1val az er\u0151s\u00edt\u0151 g\u00e9p oldals\u00f3 kapaszkod\u00f3inak t\u00e1maszkodva. Ezzel t\u00f6bb stabilit\u00e1st \u00e9rhetsz el, mintha f\u00fcggeszkedn\u00e9l.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/0a396f41a6fbeb28f50879b415a89cac_1.gif\" alt=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  L\u00e1bk\u00f6rz\u00e9s\" title=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  L\u00e1bk\u00f6rz\u00e9s\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Ker\u00e9kp\u00e1roz\u00e1s a leveg\u0151ben<\/h3>\n\n\n\n<p>Enn\u00e9l a gyakorlatn\u00e1l \u00fagy fogsz kin\u00e9zni, mintha a leveg\u0151ben biciklizn\u00e9l. <strong>Fogd meg v\u00e1llsz\u00e9less\u00e9gben mindk\u00e9t tenyereddel a kapaszkod\u00f3t.<\/strong> A l\u00e1baid emeld fel 90\u00b0-os sz\u00f6gben p\u00e1rhuzamosan a padl\u00f3val. Ebb\u0151l a poz\u00edci\u00f3b\u00f3l kezdd el ut\u00e1nozni a ker\u00e9kp\u00e1roz\u00e1st. <strong>A gyakorlatban fontos,<\/strong> hogy r\u00e9szt vegyen a tested k\u00f6z\u00e9ps\u0151 r\u00e9sze is, \u00e9s j\u00f3 alaposan h\u00fazz bele a teker\u00e9sbe! Ker\u00e9kp\u00e1rozz olyan gyorsan, amennyire csak b\u00edrsz, 30 m\u00e1sodpercen kereszt\u00fcl.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7212c9c830e79b7b69d050e004101667-cvik3_1.gif\" alt=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  Ker\u00e9kp\u00e1roz\u00e1s a leveg\u0151ben\" width=\"415\" title=\"Trap\u00e9zon v\u00e9gzett gyakorlatok -  Ker\u00e9kp\u00e1roz\u00e1s a leveg\u0151ben\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. A t\u00e9rdek kinyom\u00e1sa az egyik oldalr\u00f3l a m\u00e1sikra<\/h3>\n\n\n\n<p>Kapaszkodj fel az \u00e1llv\u00e1nyra, fesz\u00edtsd be a hasizmaid \u00e9s emeld fel a t\u00e9rdeid a t\u00f6rzs jobb oldala fel\u00e9. <strong>Pr\u00f3b\u00e1ld a lehet\u0151 legk\u00f6zelebb h\u00fazni a t\u00e9rdeid a mellkasodhoz<\/strong>, azt\u00e1n lassan t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba. A gyakorlatot ism\u00e9teld meg a m\u00e1sik oldalra is \u00fagy, hogy a t\u00e9rdeid a t\u00f6rzs bal oldala fel\u00e9 ford\u00edtod ki. Egy ism\u00e9tl\u00e9snek az sz\u00e1m\u00edt, ha mindk\u00e9t ir\u00e1nyba felh\u00fazod a t\u00e9rded. V\u00e9gezd<strong>&nbsp;8 \u2013 10 ism\u00e9tl\u00e9sben.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36229,95077,101299\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyakorlatok_csigan\"><\/span>Gyakorlatok csig\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/b8312bb07a28e54d4fb41ce148b91e92-cvik4.jpg\" alt=\"Gyakorlatok csig\u00e1n - A csiga izometri\u00e1s h\u00faz\u00e1sa\" width=\"426\" height=\"532\" title=\"Gyakorlatok csig\u00e1n - A csiga izometri\u00e1s h\u00faz\u00e1sa\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Csig\u00e1s izometrikus gyakorlat<\/h3>\n\n\n\n<p>Ne r\u00e9misszen meg ez a gyakorlat, egyszer\u0171bb,<strong> mint ahogy kin\u00e9z.<\/strong> V\u00e1lassz egy k\u00f6nny\u0171 s\u00falyt, nyugodtan kezdheted a legk\u00f6nnyebbel, \u00e9s h\u00fazd a csig\u00e1t mellkas magass\u00e1gban. \u00c1llj baloldalr\u00f3l a g\u00e9p mell\u00e9. <strong>Fogd meg mindk\u00e9t kezeddel a csig\u00e1t \u00e9s t\u00e9gy egy nagy l\u00e9p\u00e9st<\/strong> a g\u00e9pt\u0151l elt\u00e1volod\u00f3 ir\u00e1nyba. Ny\u00fajtsd ki a kezeid, \u00e9s tartsd \u0151ket mellmagass\u00e1gban. \u00c1llj k\u00e9nyelmesen egy f\u00e9lig guggol\u00f3 poz\u00edci\u00f3ba, majd tartsd meg egyens\u00falyban a csig\u00e1t. <strong>\u00d6sszpontos\u00edts a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9re \u00e9s fontos, hogy a testtart\u00e1sod megfelel\u0151 legyen<\/strong>. Ne hajolj t\u00fals\u00e1gosan a g\u00e9p fel\u00e9. <strong>Tartsd ki 30 m\u00e1sodpercig, majd v\u00e1ltoztass ir\u00e1nyt.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/756b91ef75dcced0c743f875fb1648eb-cvik5_1.gif\" alt=\"Gyakorlatok csig\u00e1n - A csiga izometri\u00e1s h\u00faz\u00e1sa\" width=\"432\" height=\"540\" title=\"Gyakorlatok csig\u00e1n - A csiga izometri\u00e1s h\u00faz\u00e1sa\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">5. T\u00f6rzshajl\u00edt\u00e1s csig\u00e1val, egy k\u00e9zzel<\/h3>\n\n\n\n<p>V\u00e1lassz k\u00f6zepes s\u00falyt, \u00e9s \u00e1ll\u00edtsd be az als\u00f3 csig\u00e1t. <strong>\u00c1llj h\u00e1ttal a g\u00e9pnek, jobb kezeddel v\u00edzszintesen fogd meg a csig\u00e1t.<\/strong> A bal kezed k\u00f6ny\u00f6kben hajl\u00edtsd be, \u00e9s tedd a fejed m\u00f6g\u00e9. Pr\u00e9seld \u00f6ssze a hasizmaid, \u00e9s hajolj baloldalra a csig\u00e1t\u00f3l elfele ir\u00e1nyban. T\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3dba, majd a t\u00f6rzshajl\u00edt\u00e1st&nbsp;ism\u00e9teld meg 10 \u2013 15 alkalommal. Ezut\u00e1n ism\u00e9teld meg a m\u00e1sik oldalra is.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_SIDE-PLANK-WITH-CABLE-HOLD-cvik6.jpg\" alt=\"Gyakorlatok csig\u00e1n - Ferde t\u00f6rzsh\u00faz\u00e1sok csig\u00e1val, egy k\u00e9zzel\" width=\"441\" height=\"551\" title=\"Gyakorlatok csig\u00e1n - Ferde t\u00f6rzsh\u00faz\u00e1sok csig\u00e1val, egy k\u00e9zzel\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. Oldals\u00f3 plank csig\u00e1val a k\u00e9zben<\/h3>\n\n\n\n<p>V\u00e1lassz kisebb s\u00falyt, a csig\u00e1t h\u00fazd teljesen le, \u00e9s l\u00e9pj el k\u00e9t l\u00e9p\u00e9snyire az edz\u0151g\u00e9pt\u0151l. Fogd a csig\u00e1t a bal kezedbe, \u00e9s helyezkedj oldals\u00f3 plank poz\u00edci\u00f3ba. T\u00e1maszkodj a jobb kezed alkarj\u00e1ra, fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t, a l\u00e1baid pedig tartsd szorosan egym\u00e1s mellett. A bal kezed a csig\u00e1val egy\u00fctt tartsd magasan a fejed f\u00f6l\u00f6tt, hogy a tested a T bet\u0171re hasonl\u00edtson. <strong>Tartsd meg ezt a poz\u00edci\u00f3t 30 m\u00e1sodpercig<\/strong><strong>,<\/strong> majd v\u00e9gezd el a m\u00e1sik oldalra is.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/82e3ea5faec8ef59c13e9d8aee1f1024-cvik7.jpg\" alt=\"Gyakorlatok csig\u00e1n - Oldals\u00f3 plank csig\u00e1val a k\u00e9zben\" width=\"448\" height=\"560\" title=\"Gyakorlatok csig\u00e1n - Oldals\u00f3 plank csig\u00e1val a k\u00e9zben\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7. A csig\u00e1s fej f\u00f6l\u00f6tti h\u00faz\u00e1s, t\u00e9rdel\u0151 poz\u00edci\u00f3ban<\/h3>\n\n\n\n<p>\u00c1ll\u00edts be kisebb s\u00falyt \u00e9s a csig\u00e1t az als\u00f3 poz\u00edci\u00f3ba. A tested jobb oldal\u00e1val \u00e1llj k\u00e9t l\u00e9p\u00e9snyire a g\u00e9pt\u0151l.<strong> \u00c1llj a bal l\u00e1baddal a talajon, a jobb t\u00e9rdeddel pedig \u00e9rintsd meg a padl\u00f3t,<\/strong> mintha kit\u00f6r\u00e9st v\u00e9gezn\u00e9l. Fogd meg mindk\u00e9t kezeddel a csig\u00e1t \u00e9s emeld fel a kezeid a fejed f\u00f6l\u00e9 \u00fagy, hogy \u00e9rj\u00e9k el a fejed legmagasabb pontj\u00e1t. A technika c\u00e9lja az, hogy a test core izmai r\u00e9szt vegyenek a gyakorlatban, emellett pedig tartsd meg a tested egyenes poz\u00edci\u00f3ban. Ne hajolj a g\u00e9p ir\u00e1ny\u00e1ba. <strong>B\u00edrj ki a poz\u00edci\u00f3ban 30 m\u00e1sodpercet, majd \u00e1llj a bal oldaladdal k\u00f6zelebb a g\u00e9phez. <\/strong>A gyakorlatot ism\u00e9teld meg m\u00e9gegyszer 30 m\u00e1sodpercig.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyakorlatok_forditott_bosu-n\"><\/span>Gyakorlatok ford\u00edtott bosu-n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/a18672bdfccc6f63f443cbe702ca9abd-cvik8_1.gif\" alt=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Hegym\u00e1sz\u00f3\" width=\"448\" height=\"560\" title=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Hegym\u00e1sz\u00f3\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">8. Hegym\u00e1sz\u00f3<\/h3>\n\n\n\n<p>Helyezd a bosut a kerek oldal\u00e1val a talajra. <strong>Mindk\u00e9t kezeddel fogd meg az egyens\u00falyoz\u00f3 al\u00e1t\u00e9t sz\u00e9l\u00e9t,<\/strong> a l\u00e1baid tartsd kiegyenes\u00edtve, \u00e9s \u00e1llj l\u00e1bujjhegyen, mintha \u00e9ppen plank-et v\u00e9gezn\u00e9l. Kezdd el ut\u00e1nozni a hegym\u00e1sz\u00f3 j\u00e1r\u00e1s\u00e1t, a jobb t\u00e9rded k\u00f6zel\u00edtsd a bal k\u00f6ny\u00f6k\u00f6d fel\u00e9, ezut\u00e1n a bal t\u00e9rded a jobb k\u00f6ny\u00f6k\u00f6d fel\u00e9. Ism\u00e9teld meg ezt a mozg\u00e1st a lehet\u0151 leggyorsabban,<strong> amennyire csak tudod, 30 m\u00e1sodpercen kereszt\u00fcl.<\/strong><\/p>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett v\u00e1ltozat:<\/strong> A t\u00e9rdeid a k\u00f6ny\u00f6k helyett csak a mellkasod szintj\u00e9ig h\u00fazd fel.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BOSU-BALL-SIT-cvik9.jpg\" alt=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - V-\u00fcl\u00e9s\" width=\"441\" height=\"551\" title=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - V-\u00fcl\u00e9s\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">9. V-\u00fcl\u00e9s<\/h3>\n\n\n\n<p>Helyezd a bosut az egyenes oldal\u00e1val a padl\u00f3ra. <strong>\u00dclj a g\u00f6mb\u00f6ly\u0171 oldal k\u00f6zep\u00e9re, h\u00fazd ki a h\u00e1tad, a l\u00e1baid pedig addig tartsd a talajon.<\/strong> Lassan kezdd el a t\u00e9rdeid a t\u00f6rzs fel\u00e9 h\u00fazni. A kezeid seg\u00edts\u00e9g\u00e9vel tartsd meg az egyens\u00falyod, illetve a h\u00e1tad m\u00f6g\u00f6tt, sz\u00fcks\u00e9g eset\u00e9n tartsd meg magad az egyens\u00falyoz\u00f3 al\u00e1t\u00e9ten. Fokozatosan mindk\u00e9t oldalra ny\u00fajtsd ki a kezeid, hogy a tested V alakot form\u00e1zzon,<strong> a poz\u00edci\u00f3t <\/strong><strong>tartsd meg 30 m\u00e1sodpercig.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Oldals\u00f3 fel\u00fcl\u00e9sek\" width=\"453\" height=\"567\" title=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Oldals\u00f3 fel\u00fcl\u00e9sek\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">10. Oldals\u00f3 fel\u00fcl\u00e9sek<\/h3>\n\n\n\n<p>A bosut helyezd egyenes oldal\u00e1val a talajra. Jobb oldaladdal fek\u00fcdj r\u00e1,<strong> a l\u00e1baid pedig tartsd egyenesen.<\/strong> Mindk\u00e9t kezed hajl\u00edtsd be k\u00f6ny\u00f6kben \u00e9s helyezd \u0151ket a fejed m\u00f6g\u00e9. (Ha nagyobb stabilit\u00e1sra van sz\u00fcks\u00e9ged, a jobb kezed tedd talajra, a balt pedig tartsd a fejed m\u00f6g\u00f6tt.) Kezdj el \u00f6sszeh\u00faz\u00e1sokat csin\u00e1lni a baloldal ir\u00e1ny\u00e1ba. Fesz\u00edtsd be a hasizmaid, \u00e9s pr\u00f3b\u00e1ld meg a bal k\u00f6ny\u00f6k\u00f6ddel el\u00e9rni a bal oldalad. <strong>V\u00e9gezz 1 \u2013 12 ism\u00e9tl\u00e9st majd ugyanezt v\u00e9gezd el a m\u00e1sik oldaladra is.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/2a90065be3c3879b2e2ca799d3148a02-cvik10_1.gif\" alt=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Oldals\u00f3 fel\u00fcl\u00e9sek\" width=\"458\" height=\"573\" title=\"Gyakorlatok egyens\u00falyoz\u00f3 padon - Oldals\u00f3 fel\u00fcl\u00e9sek\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">10. Oldals\u00f3 fel\u00fcl\u00e9sek<\/h3>\n\n\n\n<p>A bosut helyezd egyenes oldal\u00e1val a talajra. Jobb oldaladdal fek\u00fcdj r\u00e1,<strong> a l\u00e1baid pedig tartsd egyenesen.<\/strong> Mindk\u00e9t kezed hajl\u00edtsd be k\u00f6ny\u00f6kben \u00e9s helyezd \u0151ket a fejed m\u00f6g\u00e9. (Ha nagyobb stabilit\u00e1sra van sz\u00fcks\u00e9ged, a jobb kezed tedd talajra, a balt pedig tartsd a fejed m\u00f6g\u00f6tt.) Kezdj el \u00f6sszeh\u00faz\u00e1sokat csin\u00e1lni a baloldal ir\u00e1ny\u00e1ba. Fesz\u00edtsd be a hasizmaid, \u00e9s pr\u00f3b\u00e1ld meg a bal k\u00f6ny\u00f6k\u00f6ddel el\u00e9rni a bal oldalad. <strong>V\u00e9gezz 1 \u2013 12 ism\u00e9tl\u00e9st majd ugyanezt v\u00e9gezd el a m\u00e1sik oldaladra is.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyakorlatok_haskerekkel\"><\/span>Gyakorlatok hasker\u00e9kkel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3cbc5e58184a7cdb35c269bdc91f25f4-cvik11_1.gif\" alt=\"Gyakorlatok er\u0151s\u00edt\u0151 ker\u00e9kkel - Oldals\u00f3 rot\u00e1ci\u00f3k\" width=\"449\" height=\"561\" title=\"Gyakorlatok er\u0151s\u00edt\u0151 ker\u00e9kkel - Oldals\u00f3 rot\u00e1ci\u00f3k\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">11. Oldals\u00f3 rot\u00e1ci\u00f3k<\/h3>\n\n\n\n<p>Ha m\u00e9g sosem haszn\u00e1ltatok haskereket, itt az ideje v\u00e1ltoztatni rajta. Pr\u00f3b\u00e1ld ki ezzel a gyakorlattal. <strong>Guggolj a matracra, a t\u00e9rdeid tartsd egym\u00e1s mellett.<\/strong> Fogd meg a hasker\u00e9k kapaszkod\u00f3j\u00e1t, \u00e9s kezdj el vele oldalir\u00e1ny\u00fa mozdulatokat v\u00e9gezni. A gyakorlatban r\u00e9szt vesznek a ferde hasizmok is, ez\u00e9rt a kereket g\u00f6rgesd el\u0151re f\u00e9lk\u00f6r alakban. Lassan t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3dba. Ism\u00e9teld meg egyszer a jobb, azt\u00e1n pedig a baloldalra is. Figyelj oda, hogy az oldalad ne \u00e9rjen a talajhoz. <strong>Ism\u00e9tled meg mindk\u00e9t oldalra 10 \u2013 12-szer.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyakorlatok_TRX-en\"><\/span>Gyakorlatok TRX-en<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/f3914f9201219aeb58fa0c87369790bf-cvik12.gif\" alt=\"Gyakorlatok TRX-en - A t\u00f6rzs kiford\u00edt\u00e1sa\" width=\"455\" height=\"570\" title=\"Gyakorlatok TRX-en - A t\u00f6rzs kiford\u00edt\u00e1sa\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">12. A t\u00f6rzs kiford\u00edt\u00e1sa<\/h3>\n\n\n\n<p>\u00c1ll\u00edtsd a TRX-et cs\u00edp\u0151magass\u00e1gba. <strong>\u00c1llj szemben a k\u00f6telekkel,<\/strong> a l\u00e1baid legyenek a cs\u00edp\u0151sz\u00e9less\u00e9gt\u0151l egy kicsit sz\u00e9lesebb terpeszben. Mindk\u00e9t kezeddel fogd meg egyszerre a k\u00f6telek k\u00e9ztart\u00f3it. L\u00e9pj el p\u00e1r l\u00e9p\u00e9sre a TRX-t\u0151l, \u00e9s akaszd fel \u00fagy a k\u00f6teleket, hogy mindk\u00e9t kezed kiny\u00fajtva legyen. A tested k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek izmait tartsd feszesen, \u00e9s h\u00fazd ki egyenes poz\u00edci\u00f3ba, a kezeid ek\u00f6zben tedd \u00e1t jobboldalra. <strong>T\u00e9rj vissza az eredeti poz\u00edci\u00f3dba \u00e9s ism\u00e9teld meg a mozdulatot,<\/strong> most azonban a kezeid a baloldalra ford\u00edtsd ki. V\u00e9gezz 10 \u2013 12 ism\u00e9tl\u00e9st mindk\u00e9t oldalra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett verzi\u00f3:<\/strong> \u00c1llj kicsit t\u00e1volabb a TRX-t\u0151l, hogy a tested kisebb sz\u00f6get z\u00e1rjon be a k\u00f6telekkel szemben.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4d249c182f6ca5bc70bb9387b375792d-cvik13_1.gif\" alt=\"Gyakorlatok TRX-en - A t\u00f6rzs kiford\u00edt\u00e1sa\" width=\"453\" height=\"566\" title=\"Gyakorlatok TRX-en - A t\u00f6rzs kiford\u00edt\u00e1sa\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">13. T\u00e9rdbeh\u00faz\u00e1s<\/h3>\n\n\n\n<p>\u00c1ll\u00edtsd be a TRX k\u00f6teleket \u00fagy, hogy t\u00e9rdmagass\u00e1gig \u00e9rjenek. <strong>Guggolj le a t\u00e9rdeidre, a k\u00f6teleknek h\u00e1ttal.<\/strong> Mink\u00e9t l\u00e1bad akaszd a TRX k\u00e9ztart\u00f3iba, \u00e9s ereszkedj plank poz\u00edci\u00f3ba. Helyezd \u00e1t a s\u00falyod a kezeidre, a l\u00e1baid a k\u00f6teleken t\u00e1maszkodnak. Z\u00e1rd \u00f6ssze a l\u00e1baid, \u00e9s pr\u00f3b\u00e1ld meg \u0151ket a jobb k\u00f6ny\u00f6k\u00f6dh\u00f6z h\u00fazni. T\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3dba. A gyakorlatot ism\u00e9teld meg \u00fagy, hogy a t\u00e9rdeid a bal k\u00f6ny\u00f6k\u00f6dh\u00f6z h\u00fazod. <strong>Ism\u00e9teld meg mindk\u00e9t oldalra 10 \u2013 12 alkalommal.<\/strong><\/p>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett verzi\u00f3:<\/strong> Felv\u00e1ltva h\u00fazd a t\u00e9rdeid a mellkashoz.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/c769452629c20cc62d3f15a34aa5b78d-cvik14_1.gif\" alt=\"Gyakorlatok TRX-en - T\u00e9rdh\u00faz\u00e1s\" width=\"453\" height=\"566\" title=\"Gyakorlatok TRX-en - T\u00e9rdh\u00faz\u00e1s\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">14. Ny\u00edl<\/h3>\n\n\n\n<p>A gyakorlatot kezdd ugyanolyan poz\u00edci\u00f3ban, mint az el\u0151z\u0151 gyakorlatn\u00e1l. <strong>Fesz\u00edtsd be a hasizmaid, a l\u00e1baid tartsd kiny\u00fajtva, tartsd meg magad plank-ben.<\/strong> Fokozatosan kezdd el a l\u00e1bfejeidet eg\u00e9szen a fejedig h\u00fazni \u00fagy, hogy k\u00f6zben felemeled a cs\u00edp\u0151d \u00e9s a feneked a magasba, a v\u00e1llaid ek\u00f6zben v\u00e9gig a csukl\u00f3d f\u00f6l\u00f6tt vannak. \u00dagy fogod \u00e9rezni magad, mintha k\u00e9zen\u00e1ll\u00e1st csin\u00e1ln\u00e1l, de a tested ink\u00e1bb a ny\u00edl, vagy a h\u00e1ztet\u0151 alakj\u00e1hoz hasonl\u00edt. <strong>Lassan t\u00e9rj vissza v\u00edzszintes helyzetbe, majd <\/strong><strong>v\u00e9gezz a gyakorlatb\u00f3l m\u00e9g 10 \u2013 12 ism\u00e9tl\u00e9st.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyakorlatok_ketkezes_sulyzoval\"><\/span>Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezek a gyakorlatok k\u00f6zepes neh\u00e9zs\u00e9gi szint\u0171ek, ez\u00e9rt olyanoknak aj\u00e1nljuk, akiknek m\u00e1r van tapasztalata edz\u00e9ssel, vagy kimondottan otthonosan mozognak a fitness vil\u00e1g\u00e1ban. Ha csak most kezdt\u00e9l el edzeni, elegend\u0151, ha ezekn\u00e9l a gyakorlatokn\u00e1l csak egy rudat haszn\u00e1lsz s\u00falyok n\u00e9lk\u00fcl.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/GYM-EQUIPMENT-ABS_BARBELL-LYING-SIDE-RAISES_0-cvik15.gif\" alt=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - L\u00e1bemel\u00e9s fekve\" width=\"451\" height=\"564\" title=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - L\u00e1bemel\u00e9s fekve\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">15. L\u00e1bemel\u00e9s fekve<\/h3>\n\n\n\n<p>Fek\u00fcdj le a matracra, fogd meg a s\u00falyz\u00f3t v\u00e1llsz\u00e9less\u00e9gben \u00e9s nyomd ki a fejed f\u00f6l\u00e9. <strong>A kezeid ek\u00f6zben v\u00e9gig maradjanak teljesen kiny\u00fajtva.<\/strong> Fesz\u00edtsd meg a has izmait, a l\u00e1baid h\u00fazd egym\u00e1shoz, \u00e9s a gyakorlat v\u00e9gz\u00e9se k\u00f6zben tartsd \u0151ket a lehet\u0151 legegyenesebben. Emeld fel mindk\u00e9t l\u00e1bad eg\u00e9szen a jobb kezedig, a h\u00e1t als\u00f3 r\u00e9sz\u00e9t pedig k\u00f6zben nyomd a talaj fel\u00e9. Lassan helyezd vissza a l\u00e1baid \u00e9s ism\u00e9teld meg a baloldalra is. <strong>Folytasd 10 \u2013 12 ism\u00e9tl\u00e9ssel mindk\u00e9t oldalra. <\/strong><\/p>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett v\u00e1ltozat:<\/strong> Hagyd el a s\u00falyz\u00f3t \u00e9s foglalkozz a megfelel\u0151 technik\u00e1val. Ny\u00fajtsd ki a kezeid, emeld fel a l\u00e1baid \u00e9s pr\u00f3b\u00e1ld a kezeiddel megfogni a l\u00e1bujjaid.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/01a0f0994dcf115647f86289023a1ddd-cvik16_1__1.gif\" alt=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - L\u00e1bemel\u00e9s fekve\" width=\"451\" height=\"563\" title=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - L\u00e1bemel\u00e9s fekve\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">16. Fel\u00fcl\u00e9s s\u00falyz\u00f3val a fejed f\u00f6l\u00f6tt<\/h3>\n\n\n\n<p>A s\u00falyz\u00f3n k\u00edv\u00fcl egy ferdepadra is sz\u00fcks\u00e9ged lesz.<strong> Fek\u00fcdj le a padra \u00e9s megfelel\u0151en akaszd be a l\u00e1baidat a tart\u00f3kba.<\/strong> Fogd a s\u00falyz\u00f3t v\u00e1llsz\u00e9less\u00e9gben, \u00e9s h\u00fazd fel magad a t\u00e9rdeid ir\u00e1ny\u00e1ba. A s\u00falyz\u00f3t ek\u00f6zben nyomd ki a fejed f\u00f6l\u00e9. A kezeid maradjanak teljesen kiny\u00fajtva. L\u00e9nyeg\u00e9ben itt most fel\u00fcl\u00e9seket v\u00e9gzel, mik\u00f6zben kinyomod a s\u00falyz\u00f3t a fejed f\u00f6l\u00e9. A bicepszeid a f\u00fcleid mellett vannak, a h\u00e1tad pedig tartsd egyenesen. Lassan t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3dba, <strong>\u00e9s a gyakorlatot <\/strong><strong>nehezebb s\u00faly eset\u00e9ben ism\u00e9teld meg 8 \u2013 10 alkalommal<\/strong><strong>.<\/strong> Ha el\u0151sz\u00f6r kisebb s\u00falyokat v\u00e1lasztott\u00e1l v\u00e9gezz 10 \u2013 12 ism\u00e9tl\u00e9st.<\/p>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett v\u00e1ltozat:<\/strong> V\u00e9gezz fel\u00fcl\u00e9seket ferde padon s\u00falyz\u00f3 n\u00e9lk\u00fcl. Koncentr\u00e1lj az izomra, \u00e9s tartsd be a megfelel\u0151 technik\u00e1t.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1fdd39cce7f35e2e039ffdafd440d5d9-cvik17_1.gif\" alt=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - Fel\u00fcl\u00e9s s\u00falyz\u00f3val a fejed f\u00f6l\u00f6tt\" width=\"448\" height=\"561\" title=\"Gyakorlatok k\u00e9tkezes s\u00falyz\u00f3val - Fel\u00fcl\u00e9s s\u00falyz\u00f3val a fejed f\u00f6l\u00f6tt\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">17. Nyom\u00e1sok k\u00e9tkezes s\u00falyz\u00f3val ferdepadon<\/h3>\n\n\n\n<p>Ugyanolyan poz\u00edci\u00f3ban kezdessz, mint az el\u0151z\u0151 gyakorlatn\u00e1l. Fek\u00fcdj a ferdepadra, <strong>a l\u00e1baid legyenek stabil helyzetben, a s\u00falyz\u00f3t tartsd v\u00e1llsz\u00e9less\u00e9gben.<\/strong> V\u00e9gezz f\u00e9lig fel\u00fcl\u00e9st \u00fagy, hogy felemeled a lapock\u00e1id \u00e9s a h\u00e1tad, a feneked azonban a padon marad. Tartsd a test k\u00f6z\u00e9ps\u0151 r\u00e9szeinek izmait feszesen, \u00e9s lassan nyomd ki a s\u00falyz\u00f3t a fejed f\u00f6l\u00e9. Kil\u00e9gz\u00e9ssel h\u00fazd a s\u00falyz\u00f3t a mellkas fel\u00e9, a k\u00f6ny\u00f6keid sz\u00e9lesen \u00e1lljanak el. <strong>V\u00e9gezz 8 \u2013 10 nyom\u00e1st<\/strong><strong>, \u00e9s t\u00e9rj vissza a kezdeti poz\u00edci\u00f3dba, <\/strong>v\u00e9g\u00fcl a h\u00e1tad engedd le az er\u0151s\u00edt\u0151 padra.<\/p>\n\n\n\n<p><strong>Egyszer\u0171s\u00edtett v\u00e1ltozat:<\/strong> V\u00e9gezd a f\u00e9lig fel\u00fcl\u00e9seket s\u00falyok n\u00e9lk\u00fcl, a hasizmokat tartsd feszesen.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Kipr\u00f3b\u00e1lod valamelyik gyakorlatot a k\u00f6vetkez\u0151 edz\u00e9sedn\u00e9l? Szerinted milyen gyakorlatok a leghat\u00e9konyabbak a core izmok fejleszt\u00e9s\u00e9re? Tippjeiteket ossz\u00e1tok meg vel\u00fcnk kommentben. Ha felkeltette az \u00e9rdekl\u0151d\u00e9seteket a cikk, t\u00e1mogass\u00e1tok egy megoszt\u00e1ssal.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re. Feszes\u00edtsd a hasizmaid, a h\u00e1t als\u00f3 r\u00e9sz\u00e9t, form\u00e1zd a cs\u00edp\u0151d \u00e9s a derekad. Pr\u00f3b\u00e1lj ki olyan gyakorlatokat, melyekkel eredm\u00e9nyeket \u00e9rhetsz el.<\/p>\n","protected":false},"author":25,"featured_media":109656,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7260,6408,6312],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-gyakorlatok","11":"tag-has","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>A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re. 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