{"id":299777,"date":"2021-10-14T15:29:54","date_gmt":"2021-10-14T13:29:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299777"},"modified":"2024-05-28T12:45:46","modified_gmt":"2024-05-28T10:45:46","slug":"feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/","title":{"rendered":"Feszes \u00e9s kerek a popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl. Pr\u00f3b\u00e1ld ki az edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal"},"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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/#5_ok_amiert_erdemes_elkezdeni_a_mozgast_erosito_gumiszalaggal\" title=\"5 ok, ami\u00e9rt \u00e9rdemes elkezdeni a mozg\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal\">5 ok, ami\u00e9rt \u00e9rdemes elkezdeni a mozg\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/#Fenekizom-gyakorlatok_erosito_gumiszalaggal_Mi_var_rad\" title=\"Fen\u00e9kizom-gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mi v\u00e1r r\u00e1d?\">Fen\u00e9kizom-gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mi v\u00e1r r\u00e1d?<\/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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/#Fenek_gyakorlatok_erosito_gumiszalaggal_Mire_kell_figyelni_az_edzes_alatt\" title=\"Fen\u00e9k gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mire kell figyelni az edz\u00e9s alatt?\">Fen\u00e9k gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mire kell figyelni az edz\u00e9s alatt?<\/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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/#Hatekony_edzes_a_feszes_fenekert_erosito_gumiszalaggal\" title=\"Hat\u00e9kony edz\u00e9s a feszes fen\u00e9k\u00e9rt er\u0151s\u00edt\u0151 gumiszalaggal\">Hat\u00e9kony edz\u00e9s a feszes fen\u00e9k\u00e9rt er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kompakt, megfizethet\u0151 \u00e9s a sportos csajok esk\u00fcsznek r\u00e1juk. A k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00edn\u0171 \u00e9s hossz\u00fas\u00e1g\u00fa er\u0151s\u00edt\u0151 gumiszalagok jelenleg a legn\u00e9pszer\u0171bb edz\u00e9skell\u00e9kek k\u00f6z\u00e9 tartoznak. <strong>Ennek h\u00e1la, n\u00e9h\u00e1ny ember sz\u00e1m\u00e1ra az unalmas saj\u00e1t tests\u00falyos edz\u00e9sek sokkal sz\u00f3rakoztat\u00f3bb\u00e1 v\u00e1ltak, \u00e9s ami m\u00e9g fontosabb, hat\u00e9konyabb\u00e1 is.<\/strong> A gumiszalagokkal otthon, a k\u00fclt\u00e9ri edz\u0151parkban vagy b\u00e1rhol m\u00e1shol edzhetsz. Nem csak a fen\u00e9k- \u00e9s a combizmokat tudod vel\u00fck er\u0151s\u00edteni, hanem a kar- \u00e9s h\u00e1tizmokat is, an\u00e9lk\u00fcl, hogy konditerembe j\u00e1rn\u00e1l. Ebb\u0151l a cikkb\u0151l megtudhatod, mi\u00e9rt \u00e9rdemes adnod egy es\u00e9lyt az er\u0151s\u00edt\u0151 gumiszalagokkal v\u00e9gzett gyakorlatoknak, \u00e9s azonnal ki is pr\u00f3b\u00e1lhatsz egy popsi kerek\u00edt\u0151 edz\u00e9st, ha megn\u00e9zed a vide\u00f3nkat.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg\" alt=\"Farizom gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-265438\" style=\"width:843px;height:562px\" title=\"Farizom gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSCF0208-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_ok_amiert_erdemes_elkezdeni_a_mozgast_erosito_gumiszalaggal\"><\/span>5 ok, ami\u00e9rt \u00e9rdemes elkezdeni a mozg\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem csup\u00e1n seg\u00edt az izmokat fel\u00e9breszteni, \u00e9s felk\u00e9sz\u00edti edz\u00e9s el\u0151tt az eg\u00e9sz tested a k\u00f6zelg\u0151 terhel\u00e9sre, de kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171, teljes testet \u00e1tfog\u00f3 er\u0151s\u00edt\u0151 edz\u00e9st lehet vele v\u00e9gezni. Illeszkedik egy teljesen kezd\u0151 edz\u00e9stervbe, de a tapasztalt sportol\u00f3k is beleszeretnek. <strong>Mi\u00e9rt lett ilyen sikeres ez a rugalmas er\u0151s\u00edt\u0151 gumiszalag a fitneszrajong\u00f3k k\u00f6r\u00e9ben?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Komolyabb terhel\u00e9s n\u00e9lk\u00fcl edzi az izmokat<\/h3>\n\n\n\n<p>Szeretn\u00e9l kerek popsit \u00e9s feszes combokat, de a guggol\u00e1s vagy a s\u00falyemel\u00e9s nem neked val\u00f3? Akkor ne habozz, \u00e9s pr\u00f3b\u00e1ld ki az edz\u00e9st <a href=\"https:\/\/gymbeam.hu\/resistance-band-hard-szeles-erosito-gumiszalag-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagokkal<\/a>. <strong>A vizsg\u00e1latok szerint az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett edz\u00e9snek hasonl\u00f3 hat\u00e1sa van az izomt\u00f6megre, mint a hagyom\u00e1nyos, s\u00falyokkal t\u00f6rt\u00e9n\u0151 edz\u00e9snek.<\/strong> A neh\u00e9z guggol\u00e1sok, emel\u00e9sek vagy fekvenyom\u00e1sok nem azonosak az er\u0151s\u00edt\u0151 gumiszalaggal, de \u00edgy is pr\u00f3b\u00e1ra teszi az izmokat. Ez\u00e1ltal t\u00f6bb er\u0151t kell kifejteni, \u00e9s t\u00e1mogatod az izomn\u00f6veked\u00e9st. Emellett nagy seg\u00edts\u00e9get ny\u00fajt az izmok aktiv\u00e1l\u00e1s\u00e1hoz \u00e9s bemeleg\u00edt\u00e9s\u00e9hez az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151tt. [1]<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg\" alt=\"5 ok, ami\u00e9rt \u00e9rdemes er\u0151s\u00edt\u0151 gumiszalaggal mozogni\" class=\"wp-image-265469\" title=\"5 ok, ami\u00e9rt \u00e9rdemes er\u0151s\u00edt\u0151 gumiszalaggal mozogni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8624_Facetune_11-11-2020-22-57-57-1-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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. K\u00edm\u00e9ld az \u00edz\u00fcleteid<\/h3>\n\n\n\n<p>Szenvedt\u00e9l m\u00e1r t\u00e9rd- vagy egy\u00e9b \u00edz\u00fcleti f\u00e1jdalomt\u00f3l testmozg\u00e1s k\u00f6zben? <strong>Az er\u0151s\u00edt\u0151 gumiszalagokkal v\u00e9gzett er\u0151s\u00edt\u0151 edz\u00e9s nem terheli meg v\u00e1zizomrendszert \u00fagy, mint egy hagyom\u00e1nyos, s\u00falyokkal v\u00e9gzett er\u0151s\u00edt\u0151 edz\u00e9s az edz\u0151teremben.<\/strong> <strong>A gumiszalag \u00edgy egy gyilkos edz\u00e9shez is nagyszer\u0171 lehet\u0151s\u00e9get biztos\u00edt a mozg\u00e1s korl\u00e1toz\u00e1sa n\u00e9lk\u00fcl.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vannak, akik m\u00e9g rehabilit\u00e1ci\u00f3ra vagy kieg\u00e9sz\u00edt\u0151 gyakorlatokra is haszn\u00e1lj\u00e1k. Seg\u00edtenek az \u00edz\u00fcletek megfelel\u0151 helyzetben t\u00f6rt\u00e9n\u0151 stabiliz\u00e1l\u00e1s\u00e1ban, ami n\u00f6veli a biztons\u00e1got az edz\u00e9s sor\u00e1n. [2]<\/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\">3. Te hat\u00e1rozod meg a terhel\u00e9s m\u00e9rt\u00e9k\u00e9t<\/h3>\n\n\n\n<p>Tal\u00e1n m\u00e1r \u00e9szrevetted, hogy k\u00fcl\u00f6nb\u00f6z\u0151 hossz\u00fas\u00e1g\u00fa (<a href=\"https:\/\/gymbeam.hu\/cross-band-level-5-gymbeam.html\" class=\"ek-link\">r\u00f6vid<\/a>, <a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" aria-label=\"hossz\u00fa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hossz\u00fa<\/a>) \u00e9s sz\u00edn\u0171 er\u0151s\u00edt\u0151 gumiszalagok vannak. Ne az\u00e9rt vegy\u00e9l k\u00e9ket, mert az megy a kedvenc <a href=\"https:\/\/gymbeam.hu\/simple-turquoise-noi-leggings-gymbeam.html\" class=\"ek-link\">nadr\u00e1godhoz<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/trn-navy-noi-polo-gymbeam.html\" class=\"ek-link\">fels\u0151dh\u00f6z<\/a>.<strong> A k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00ednek k\u00fcl\u00f6nb\u00f6z\u0151 m\u00e9rt\u00e9k\u0171 ellen\u00e1ll\u00e1st is jel\u00f6lnek.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek eredm\u00e9nyek\u00e9ppen k\u00f6nnyed\u00e9n n\u00f6velheted a terhel\u00e9st, ahogy egyre er\u0151s\u00f6dsz. A legjobb megold\u00e1s az, ha <a href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00f6bb k\u00fcl\u00f6nb\u00f6z\u0151 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6bb k\u00fcl\u00f6nb\u00f6z\u0151<\/a> sz\u00edn\u0171 \u00e9s hossz\u00fas\u00e1g\u00fa gumiszalag is van otthon. Egyszer\u0171en v\u00e1ltogathatod \u0151ket, \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 er\u0151s\u00edt\u0151 \u00e9s ny\u00fajt\u00f3 gyakorlatokat tudsz v\u00e9gezni vel\u00fck. [3]<\/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\">4. P\u00e9nzt \u00e9s helyet is sp\u00f3rolsz \u00e9s m\u00e9g nyaral\u00e1sra is magaddal viheted<\/h3>\n\n\n\n<p>Nem kell egy vagyont k\u00f6ltened, csak mert szeretn\u00e9l egy j\u00f3t edzeni.&nbsp;<b>Az er\u0151s\u00edt\u0151 gumiszalag megfizethet\u0151, \u00e9s r\u00e1ad\u00e1sul nem foglal sok helyet otthon.<\/b><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ha m\u00e1r nem \u00e9lvezed az otthoni testmozg\u00e1st, egyszer\u0171en tedd el egy <a href=\"https:\/\/gymbeam.hu\/bae-pink-taska-gymbeam.html\" class=\"ek-link\">sportt\u00e1sk\u00e1ba<\/a>, \u00e9s vidd magaddal az edz\u0151terembe vagy a szabadt\u00e9ri edz\u0151parkba. Ugyan\u00edgy nem foglal sok helyet a <a href=\"https:\/\/gymbeam.hu\/adventure-military-green-hatizsak-gymbeam.html\" class=\"ek-link\">h\u00e1tizs\u00e1kban<\/a> vagy b\u0151r\u00f6ndben, \u00edgy m\u00e9g a szabads\u00e1g alatt is remek\u00fcl edzhetsz.<\/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<h3 class=\"wp-block-heading\">5. N\u00f6veli a mozg\u00e1startom\u00e1nyt \u00e9s a rugalmass\u00e1got<\/h3>\n\n\n\n<p>Rugalmass\u00e1g\u00e1nak k\u00f6sz\u00f6nhet\u0151en az er\u0151s\u00edt\u0151 gumiszalag \u00e1ltal\u00e1ban nagy seg\u00edts\u00e9g a ny\u00fajt\u00e1shoz \u00e9s a teljes test dinamikus ny\u00fajt\u00e1s\u00e1hoz is. <strong>Haszn\u00e1lhatod er\u0151s\u00edt\u0151 edz\u00e9s el\u0151tt, a nagy \u00edz\u00fcletek, p\u00e9ld\u00e1ul a v\u00e1llak, cs\u00edp\u0151 vagy t\u00e9rd bemeleg\u00edt\u00e9s\u00e9hez, ez\u00e1ltal k\u00e9sz\u00edtve fel \u0151ket a terhel\u00e9sre.<\/strong> P\u00e9ld\u00e1ul, amikor egy komolyabb guggol\u00e1s-sorozatra k\u00e9sz\u00fclsz, pr\u00f3b\u00e1ld ki ezt a cs\u00edp\u0151laz\u00edt\u00f3 gyakorlatot: fek\u00fcdj a h\u00e1tadra, akassz egy <a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" aria-label=\"hossz\u00fa, alacsony ellen\u00e1ll\u00e1s\u00fa gumiszalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hossz\u00fa, alacsony ellen\u00e1ll\u00e1s\u00fa gumiszalagot<\/a> az egyik l\u00e1bfejedre, \u00e9s ny\u00fajtott l\u00e1bbal k\u00f6r\u00f6zz nagyokat el\u0151sz\u00f6r jobb, majd bal oldalra. Ezut\u00e1n v\u00e1lts l\u00e1bat. <strong>Az edz\u00e9s v\u00e9g\u00e9n v\u00e9gzett statikus ny\u00fajt\u00e1ssal a gumiszalag seg\u00edthet m\u00e9g jobban ny\u00fajtani, \u00edgy hat\u00e9konyan jav\u00edthatja rugalmass\u00e1god.<\/strong> [4]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png\" alt=\"Ny\u00fajt\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-265485\" style=\"width:843px;height:562px\" title=\"Ny\u00fajt\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/XFit_Loop_Bands_for_Stretching.png 1500w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Forr\u00e1s: cdn.shopify.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fenekizom-gyakorlatok_erosito_gumiszalaggal_Mi_var_rad\"><\/span>Fen\u00e9kizom-gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mi v\u00e1r r\u00e1d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Miel\u0151tt elkezden\u00e9d az edz\u00e9st az er\u0151s\u00edt\u0151 gumiszalagokkal, meleg\u00edtsd be valamennyire az eg\u00e9sz tested. <strong>Ez a r\u00e9sz az agyad sz\u00e1m\u00e1ra is fontos, amelyet \u00e1t kell kapcsolni munka \u00fczemm\u00f3db\u00f3l edz\u00e9si \u00fczemm\u00f3dba.<\/strong> Ebben a pillanatban nem j\u00f3 arra gondolni, hogy mit nem fejezt\u00e9l be a munkahelyeden, vagy hogy mi v\u00e1r r\u00e1d otthon. <strong>Az\u00e9rt vagy itt, hogy kikapcsol\u00f3dj \u00e9s tegy\u00e9l valamit az eg\u00e9szs\u00e9ged\u00e9rt \u00e9s hogy sz\u00e9p legyen az alakod.<\/strong> Ak\u00e1r HIIT edz\u00e9st, er\u0151s\u00edt\u0151 edz\u00e9st, vagy intenz\u00edv kardi\u00f3t, pr\u00f3b\u00e1lj meg odafigyelni ezekre a r\u00e9szletekre is.<\/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\"><ol>\n \t<li>Bemeleg\u00edt\u00e9s<\/li>\n<\/ol><\/h3>\n\n\n\n<p><strong>A bemeleg\u00edt\u00e9s seg\u00edt felk\u00e9sz\u00edteni az izmokat, a sz\u00edvet \u00e9s a t\u00fcd\u0151t a k\u00f6zelg\u0151 edz\u00e9sre.<\/strong> A bemeleg\u00edt\u00e9snek sok form\u00e1ja lehet. Egy gyors s\u00e9ta az edz\u0151teremig, fut\u00e1s helyben vagy a fut\u00f3padon, n\u00e9h\u00e1ny n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz vagy <a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\">ugr\u00f3k\u00f6t\u00e9llel<\/a><a aria-label=\"skipping rope (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/crossfit-jump-rope-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>ugr\u00e1l\u00e1s pont j\u00f3. Mind\u00f6ssze annyit kell tenned, hogy ezt a tev\u00e9kenys\u00e9get csin\u00e1lod 5-10 percig. L\u00e9legezz k\u00f6nnyed\u00e9n. Nem akarod m\u00e1r az edz\u00e9s legelej\u00e9n a legt\u00f6bbet kihozni magadb\u00f3l.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"864\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg\" alt=\"Edz\u00e9s el\u0151tti ny\u00fajt\u00e1s \u00e9s bemeleg\u00edt\u00e9s a er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-265598\" style=\"width:843px;height:648px\" title=\"Edz\u00e9s el\u0151tti ny\u00fajt\u00e1s \u00e9s bemeleg\u00edt\u00e9s a er\u0151s\u00edt\u0151 gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1124x864.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-1536x1181.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0548-2048x1575.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2.<\/strong> Sz\u00e1nj id\u0151t a dinamikus ny\u00fajt\u00e1sra<\/h3>\n\n\n\n<p>A bemeleg\u00edt\u00e9s ut\u00e1n dinamikus ny\u00fajt\u00e1snak kell k\u00f6vetkeznie. K\u00e9sz\u00edtsd fel minden \u00edz\u00fcleted a k\u00f6zelg\u0151 edz\u00e9sre egy k\u00f6rk\u00f6r\u00f6s mozg\u00e1ssal, ahogy az \u00e1ltal\u00e1nos iskol\u00e1ban tesi \u00f3r\u00e1n is tanultad. <strong>Ez jav\u00edtja az \u00edz\u00fcletek mozg\u00e1startom\u00e1ny\u00e1t, \u00e9s cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9s vesz\u00e9ly\u00e9t az edz\u00e9s sor\u00e1n. <\/strong>[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha r\u00e9szletesebb inform\u00e1ci\u00f3kat szeretn\u00e9l megtudni a bemeleg\u00edt\u00e9s \u00e9s ny\u00fajt\u00e1s t\u00e9m\u00e1j\u00e1r\u00f3l, felt\u00e9tlen\u00fcl olvasd el cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/nyujtas-bemelegites-es-levezetes-valoban-fontosak\/\" class=\"ek-link\">Ny\u00fajt\u00e1s, bemeleg\u00edt\u00e9s, levezet\u00e9s &#8211; val\u00f3ban fontosak?<\/a><\/strong><\/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\"><strong>3.<\/strong> T\u00e9rj\u00fcnk \u00e1t az edz\u00e9s f\u0151 r\u00e9sz\u00e9re<\/h3>\n\n\n\n<p>Miut\u00e1n elt\u00f6lt\u00f6tt\u00e9l n\u00e9h\u00e1ny percet a bemeleg\u00edt\u00e9ssel, az est, \u00e9s \u00edgy az edz\u00e9s cs\u00facspontja, v\u00e1r r\u00e1d. <b>A fen\u00e9kizom gyakorlatokat vide\u00f3nk alapj\u00e1n \u00f6n\u00e1ll\u00f3an is v\u00e9gezheted, vagy hozz\u00e1adhatod az als\u00f3 v\u00e9gtagok komplex s\u00falyz\u00f3s edz\u00e9s\u00e9hez vagy egy teljes testmozg\u00e1shoz.<\/b> Ter\u00edtsd ki a <a href=\"https:\/\/gymbeam.hu\/yoga-mat-jogaszonyeg-black-gymbeam-black.html\" class=\"ek-link\">matracod<\/a>, \u00e9s ragadd meg a k\u00fcl\u00f6nb\u00f6z\u0151 neh\u00e9zs\u00e9gi fokozat\u00fa <a href=\"https:\/\/gymbeam.hu\/resistance-band-set-erosito-szett-gymbeam.html\" class=\"ek-link\">r\u00f6vid<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" aria-label=\"hossz\u00fa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hossz\u00fa<\/a> er\u0151s\u00edt\u0151 gumiszalagokat. Ennek k\u00f6sz\u00f6nhet\u0151en sz\u00fcks\u00e9g szerint cs\u00f6kkentheted \u00e9s n\u00f6velheted az edz\u00e9s intenzit\u00e1s\u00e1t \u00e9s neh\u00e9zs\u00e9g\u00e9t. Rengeteg fajta gyakorlat k\u00f6z\u00fcl v\u00e1logathatsz, bele\u00e9rtve a s\u00falyemel\u00e9st, guggol\u00e1st vagy a hat\u00e9kony cs\u00edp\u0151emel\u00e9st. Az izmaid kellemesen \u00e9gnek majd edz\u00e9s k\u00f6zben, \u00e9s megtelnek endorfinokkal \u00e9s a v\u00e9g\u00e9n el\u00f6nt a j\u00f3l v\u00e9gzett munka \u00e9rz\u00e9se.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Hogyan kezdj\u00fcnk el edzeni er\u0151s\u00edt\u0151 gumiszalagokkal?\" class=\"wp-image-265522\" style=\"width:843px;height:560px\" title=\"Hogyan kezdj\u00fcnk el edzeni er\u0151s\u00edt\u0151 gumiszalagokkal?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4.<\/strong> Intenz\u00edv edz\u00e9s ut\u00e1n fontos a levezet\u00e9s<\/h3>\n\n\n\n<p>A f\u0151 r\u00e9sz ut\u00e1n val\u00f3sz\u00edn\u0171leg m\u00e9g mindig emelkedett a sz\u00edvver\u00e9sed, ki vagy fulladva, az izmaid pedig m\u00e1r ink\u00e1bb pihen\u00e9s\u00e9rt ki\u00e1ltanak. <strong>A levezet\u00e9si f\u00e1zis c\u00e9lja, hogy a sz\u00edvfrekvencia visszat\u00e9rjen a norm\u00e1lis ker\u00e9kv\u00e1g\u00e1sba, hogy megnyugodj \u00e9s ellazuljon a folyamatos izomfesz\u00fclts\u00e9g.<\/strong> Ez a r\u00e9sz k\u00fcl\u00f6n\u00f6sen fontos, ha \u00e9ppen egy nagy intenzit\u00e1s\u00fa edz\u00e9sen vagy t\u00fal, mint p\u00e9ld\u00e1ul a CrossFit WOD, HIIT vagy egy neh\u00e9z l\u00e1bedz\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\"><strong>5.<\/strong> A v\u00e9g\u00e9n v\u00e9gezz enyhe ny\u00fajt\u00e1st<\/h3>\n\n\n\n<p>M\u00e9g akkor is, ha m\u00e1r alig v\u00e1rod m\u00e1r a zuhanyz\u00e1st, \u00e9s hogy \u00e9lvezd az edz\u00e9s ut\u00e1ni kaj\u00e1t, sz\u00e1nj m\u00e9g n\u00e9h\u00e1ny percet a statikus ny\u00fajt\u00e1sra. <strong>Ez seg\u00edt jav\u00edtani a hajl\u00e9konys\u00e1godon \u00e9s a testtart\u00e1sodon.<\/strong> A regener\u00e1ci\u00f3t k\u00e9s\u0151bb is felgyors\u00edthatod, ha <a href=\"https:\/\/gymbeam.hu\/masszazshenger\" class=\"ek-link\">massz\u00e1zshengert<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/masszazspisztoly-vi-black-gymbeam.html\" class=\"ek-link\">massz\u00e1zspisztolyt<\/a> haszn\u00e1lsz. <span class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekli a dolgokat, hogy seg\u00edt felgyors\u00edtani a regener\u00e1ci\u00f3, akkor olvassa el a cikket <strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" class=\"ek-link\">Hogyan lehet t\u00e1mogatni a regener\u00e1ci\u00f3t massz\u00e1zs pisztoly \u00e9s egy\u00e9b eszk\u00f6z\u00f6k seg\u00edts\u00e9g\u00e9vel?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg\" alt=\"Massz\u00e1zspisztoly, mint a regener\u00e1ci\u00f3 eszk\u00f6ze\" class=\"wp-image-265537\" style=\"width:843px;height:632px\" title=\"Massz\u00e1zspisztoly, mint a regener\u00e1ci\u00f3 eszk\u00f6ze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/lea2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fenek_gyakorlatok_erosito_gumiszalaggal_Mire_kell_figyelni_az_edzes_alatt\"><\/span>Fen\u00e9k gyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal. Mire kell figyelni az edz\u00e9s alatt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha m\u00e9g nem volt id\u0151d er\u0151s\u00edt\u0151 gumiszalagokat beszerezni, nyugodtan dolgozz a saj\u00e1t tests\u00falyoddal. Legk\u00f6zelebb, legal\u00e1bb m\u00e1r ismerni fogod a gyakorlatokat, \u00e9s az expandernek h\u00e1la, emelheted a neh\u00e9zs\u00e9gi fokozatot is. Ide\u00e1lis esetben, k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa, hossz\u00fas\u00e1g\u00fa \u00e9s ellen\u00e1ll\u00e1s\u00fa szalagokat k\u00e9sz\u00edts el\u0151.<\/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\"><strong>Mi v\u00e1r r\u00e1d a popsifeszes\u00edt\u00e9s k\u00f6zben?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A gyakorlatsor mind\u00f6ssze 12 percet vesz ig\u00e9nybe,<\/li>\n\n\n\n<li>45 m\u00e1sodperc edz\u00e9s, ut\u00e1na 15 m\u00e1sodperc pihen\u0151 k\u00f6vetkezik,<\/li>\n\n\n\n<li>az edz\u00e9s 11 hat\u00e9kony fen\u00e9kizom-gyakorlatot tartalmaz,<\/li>\n\n\n\n<li>minden gyakorlatn\u00e1l tartsd egyenesen a h\u00e1tad, \u00e9s haszn\u00e1ld a t\u00f6rzsed a jobb technika \u00e9s a gyakorlat nagyobb hat\u00e9konys\u00e1ga \u00e9rdek\u00e9ben.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rom\u00e1n felh\u00faz\u00e1s sz\u00e9les terpesszel<\/h3>\n\n\n\n<p>\u00c1llj v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb terpeszbe, akaszd a gumiszalagot a l\u00e1bfejek al\u00e1, \u00e9s fogd meg k\u00f6z\u00e9pen k\u00e9t k\u00e9zzel. Kiss\u00e9 hajl\u00edtsd be a t\u00e9rdet, nyomd le a v\u00e1llakat, \u00e9s told h\u00e1tra a cs\u00edp\u0151t. A felfel\u00e9 ir\u00e1nyul\u00f3 mozdulatn\u00e1l haszn\u00e1ld a combok (t\u00e9rdszalagok) \u00e9s a farizmok tol\u00f3erej\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. S\u00falyemel\u00e9s<\/h3>\n\n\n\n<p>Ez a gyakorlat hasonl\u00f3 az el\u0151z\u0151h\u00f6z, csak kisebb terpeszbe kell \u00e1llni, \u00e9s a szalagot mindk\u00e9t k\u00e9zzel a tested mellett fogd. Hajl\u00edtsd be jobban a t\u00e9rdet, \u00e9s menj lejjebb, f\u00e9lig guggol\u00f3 poz\u00edci\u00f3ba.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg\" alt=\"Fen\u00e9kizom-er\u0151s\u00edt\u0151 gyakorlatok gumiszalaggal\" class=\"wp-image-265553\" title=\"Fen\u00e9kizom-er\u0151s\u00edt\u0151 gyakorlatok gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/241A4779-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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. J\u00f3 reggelt<\/h3>\n\n\n\n<p>A kiindul\u00f3 testhelyzet az el\u0151z\u0151 gyakorlathoz hasonl\u00f3. Csak a gumiszalagot kell \u00e1thelyezni. Mindk\u00e9t v\u00e9g\u00e9t akaszd a l\u00e1bad al\u00e1, a k\u00f6zep\u00e9t pedig a nyakadhoz. Hajl\u00edtsd be a t\u00e9rded, de csak kiss\u00e9, mint a rom\u00e1n felh\u00faz\u00e1sn\u00e1l, \u00e9s pr\u00f3b\u00e1lj meg a lehet\u0151 legalacsonyabbra guggolni, an\u00e9lk\u00fcl, hogy g\u00f6rb\u00fclne a h\u00e1tad.<\/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\">4. Guggol\u00e1s<\/h3>\n\n\n\n<p>\u00c1llj sz\u00e9les terpeszbe, \u00e9s helyezd a gumiszalagot a t\u00e9rdeid f\u00f6l\u00e9. Guggolj olyan m\u00e9lyre, amennyire csak a cs\u00edp\u0151d engedi, de a h\u00e1tad nem g\u00f6rb\u00fclhet. Gy\u0151z\u0151dj meg arr\u00f3l is, hogy a t\u00e9rd, a boka \u00e9s a l\u00e1bujj egy vonalban legyen.<\/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\">5. Squat Pump<\/h3>\n\n\n\n<p>A testhelyzet ugyanaz, mint az el\u0151z\u0151 gyakorlatn\u00e1l. Csak ne egyenesedj fel a guggol\u00e1sok k\u00f6z\u00f6tt. A teljes gyakorlat alatt a lenti poz\u00edci\u00f3ban kell maradni.<\/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\">6. Keresztir\u00e1ny\u00fa kit\u00f6r\u00e9s h\u00e1trafel\u00e9<\/h3>\n\n\n\n<p>Ehhez a gyakorlathoz nem kell er\u0151s\u00edt\u0151 gumiszalag, de ha nehez\u00edteni akarod, tedd a t\u00e9rded f\u00f6l\u00e9, ahogy guggol\u00e1s k\u00f6zben, \u00e9s csin\u00e1ld \u00fagy a mozdulatsort. Csin\u00e1lj egy kit\u00f6r\u00e9st h\u00e1tra, majd ny\u00fajtsd ki, k\u00f6zben \u00e1llj fel \u00e9s emeld meg a l\u00e1bat. A h\u00e1ts\u00f3 t\u00e9rd az als\u00f3 poz\u00edci\u00f3ban \u00e9pphogy \u00e9rintse a talajt. A mozdulat nehezebb, mert a stabilit\u00e1s kell hozz\u00e1, \u00edgy v\u00e9gezd lassan, teljes odafigyel\u00e9ssel. V\u00e9gezd el a gyakorlatot az egyik l\u00e1bra, majd 15 m\u00e1sodperces pihen\u00e9s ut\u00e1n v\u00e1lts l\u00e1bat.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Plank l\u00e1bemel\u00e9ssel<\/h3>\n\n\n\n<p>Helyezz egy v\u00e9konyabb <a href=\"https:\/\/gymbeam.hu\/resistance-band-soft-szeles-erosito-gumiszalag-gymbeam.html\" class=\"ek-link\">gumiszalagot<\/a> a bok\u00e1dra, \u00e9s vedd fel a plank poz\u00edci\u00f3t. Emelgesd a l\u00e1baid felv\u00e1ltva, t\u00f6rzsb\u0151l ind\u00edtsd a mozdulatot \u00e9s maradj egyenesen, amennyire csak lehets\u00e9ges.<\/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\">8. T\u0171zcsap <\/h3>\n\n\n\n<p>Ehhez a gyakorlathoz haszn\u00e1lhatsz nagyobb ellen\u00e1ll\u00e1s\u00fa gumiszalagot, \u00e9s tedd a t\u00e9rdek f\u00f6l\u00e9. Helyezkedj n\u00e9gyk\u00e9zl\u00e1b. A gyakorlat k\u00f6zben pr\u00f3b\u00e1ld j\u00f3l megfesz\u00edteni a farizmokat. El\u0151sz\u00f6r v\u00e9gezz egy sorozatot az egyik l\u00e1bra, majd 15 m\u00e1sodperces sz\u00fcnet ut\u00e1n v\u00e1lts l\u00e1bat.<\/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\">9. T\u00f6rzsemel\u00e9s<\/h3>\n\n\n\n<p>Fek\u00fcdj a h\u00e1tadra, \u00e9s tedd a gumiszalagot a t\u00e9rdek f\u00f6l\u00e9. A kezek, a l\u00e1bak \u00e9s a h\u00e1t fels\u0151 r\u00e9sze maradjon a matracon az eg\u00e9sz gyakorlat alatt. Emeld fel a medenc\u00e9t, \u00e9s a fels\u0151 helyzetben fesz\u00edtsd meg a farizmokat, nyisd sz\u00e9t a t\u00e9rdeket, majd menj vissza a kiindul\u00e1si helyzetbe, \u00e9s ezt ism\u00e9telgesd.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg\" alt=\"T\u00f6rzsemel\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-265623\" style=\"width:843px;height:562px\" title=\"T\u00f6rzsemel\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-941851144.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. T\u00f6rzs emel\u00e9s \u00e9s tart\u00e1s<\/h3>\n\n\n\n<p>Maradj abban a helyzetben, amikor a cs\u00edp\u0151t m\u00e1r megemelted, \u00e9s kiss\u00e9 nyisd sz\u00e9t a t\u00e9rdeket. A farizmok mindig legyenek megfesz\u00edtve.<\/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\">11. T\u00e9rdnyit\u00e1s \u00fcl\u0151 helyzetben<\/h3>\n\n\n\n<p>\u00dclj fel, hajl\u00edtsd be a t\u00e9rdet, \u00e9s tedd a kezeket a t\u00f6rzsed m\u00f6g\u00e9. A gumiszalag maradjon a t\u00e9rdek felett, \u00e9s pr\u00f3b\u00e1ld meg mindk\u00e9t l\u00e1bfej teljes fel\u00fclet\u00e9t a f\u00f6ld\u00f6n tartani, mik\u00f6zben sz\u00e9tnyitod a t\u00e9rdeket. Tartsd legal\u00e1bb 1-2 m\u00e1sodpercig egym\u00e1st\u00f3l elt\u00e1vol\u00edtva a t\u00e9rdeket, majd vedd fel \u00fajra a kiindul\u00e1si helyzetet.<\/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=\"Hatekony_edzes_a_feszes_fenekert_erosito_gumiszalaggal\"><\/span>Hat\u00e9kony edz\u00e9s a feszes fen\u00e9k\u00e9rt er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout l Saj\u00e1t tests\u00falyos fen\u00e9kfeszes\u00edt\u0151 gyakorlatok l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/T3ZPWOO_U7Q?list=PLkuMHKGql_-bBqlzOCZx6s3ZeiguPXEAi\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal a testmozg\u00e1s egy hat\u00e9kony form\u00e1ja, mely a tested minden izm\u00e1t er\u0151s\u00edti. Sokf\u00e9le kialak\u00edt\u00e1s \u00e9s ellen\u00e1ll\u00e1s k\u00f6z\u00fcl v\u00e1logathatsz, \u00e9s edzhetsz vele otthon, az edz\u0151teremben, k\u00fclt\u00e9ri edz\u0151parkban, vagy szabads\u00e1g alatt a tengerparton vagy a nyaral\u00f3ban. <strong>\u00d6ssze\u00e1ll\u00edthatod az edz\u00e9st te magad, vagy ihletet mer\u00edthetsz a vide\u00f3s p\u00e9ld\u00e1nkb\u00f3l, amely t\u00f6k\u00e9letesen illeszkedik mindenki edz\u00e9sterv\u00e9hez, aki kerek popsit szeretne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rendszeresen edzel er\u0151s\u00edt\u0151 gumiszalagokkal? Milyen gyakorlatokat szeretsz v\u00e9gezni vele, \u00e9s te melyiket tartod a leghat\u00e9konyabbnak? Oszd meg vel\u00fcnk tapasztalataidat hozz\u00e1sz\u00f3l\u00e1sban. \u00c9s ha tetszett ez a cikk az er\u0151s\u00edt\u0151 gumiszalagokkal val\u00f3 edz\u00e9sr\u0151l, ne felejtsd el megosztani az ismer\u0151seiddel is.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pr\u00f3b\u00e1ld ki gyors \u00e9s hat\u00e9kony edz\u00e9s\u00fcnket a farizom meger\u0151s\u00edt\u00e9s\u00e9re, amihez csak er\u0151s\u00edt\u0151 szalagokra \u00e9s egy edz\u0151sz\u0151nyegre lesz sz\u00fcks\u00e9g.<\/p>\n","protected":false},"author":129,"featured_media":265429,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7116,6432,7104,6492],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-299777","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-erosito-gumiszalagok","9":"tag-fenek-gyakorlatok","10":"tag-fitness-segedeszkozok","11":"tag-otthoni-edzes","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>Feszes \u00e9s kerek a popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl. Pr\u00f3b\u00e1ld ki az edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Az er\u0151s\u00edt\u0151 gumiszalag egy megfizethet\u0151 \u00e9s kompakt fitnesz kell\u00e9k. Pr\u00f3b\u00e1ld ki gyors, de hat\u00e9kony edz\u00e9s tippjeinket a kerek \u00e9s feszes fen\u00e9k\u00e9rt \u00e9s combok\u00e9rt.\" \/>\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\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feszes \u00e9s kerek a popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl. 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