{"id":305489,"date":"2021-11-01T20:02:08","date_gmt":"2021-11-01T19:02:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=305489"},"modified":"2021-11-08T10:09:19","modified_gmt":"2021-11-08T09:09:19","slug":"erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/","title":{"rendered":"Er\u0151s\u00f6dj \u00e9s fejleszd a fizikumodat. Pr\u00f3b\u00e1ld ki a slam ball edz\u00e9seket."},"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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#Mi_az_a_sulylabda\" title=\"Mi az a s\u00falylabda?\">Mi az a s\u00falylabda?<\/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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#A_sulylabdak_javitjak_a_sportteljesitmenyt\" title=\"A s\u00falylabd\u00e1k jav\u00edtj\u00e1k a sportteljes\u00edtm\u00e9nyt\">A s\u00falylabd\u00e1k jav\u00edtj\u00e1k a sportteljes\u00edtm\u00e9nyt<\/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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#Hogyan_edz_teljes_testre_sulylabdaval\" title=\"Hogyan edz teljes testre s\u00falylabd\u00e1val?\">Hogyan edz teljes testre s\u00falylabd\u00e1val?<\/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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#Keszulj_fel_a_hatekony_slam_ball_gyakorlatokra\" title=\"K\u00e9sz\u00fclj fel a hat\u00e9kony slam ball gyakorlatokra\">K\u00e9sz\u00fclj fel a hat\u00e9kony slam ball gyakorlatokra<\/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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#Teljes_testedzes_sulylabdaval\" title=\"Teljes testedz\u00e9s s\u00falylabd\u00e1val\">Teljes testedz\u00e9s s\u00falylabd\u00e1val<\/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\/erosodj-es-fejleszd-a-fizikumodat-probald-ki-a-slam-ball-edzeseket\/#Mit_ne_felejts_el\" title=\"Mit ne felejts el?\">Mit ne felejts el?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>N\u00e9ha csak \u00fagy a f\u00f6ldh\u00f6z v\u00e1gn\u00e1l valamit, hogy minden negat\u00edv energi\u00e1t\u00f3l megszabadulj, de nincs semmi, amit haszn\u00e1lhatn\u00e1l, a t\u00e9ny\u00e9rok\u00e9rt pedig k\u00e1r lenne? A s\u00falylabd\u00e1k t\u00f6k\u00e9letes v\u00e1laszt\u00e1snak bizonyulhatnak erre a c\u00e9lra, hiszen rendk\u00edv\u00fcl tart\u00f3sak \u00e9s b\u00e1rmilyen kem\u00e9ny \u00fct\u00e9st elb\u00edrnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A slam ball nem csak abban seg\u00edt, hogy kitisztuljon a fejed, de fejleszti <strong>az er\u0151d, a gyorsas\u00e1god \u00e9s az eg\u00e9sz fizikumod. <\/strong>Mindemellett sz\u00e1mos m\u00f3don haszn\u00e1lhatod az \u00fct\u00f6get\u00e9sen \u00e9s a dob\u00e1l\u00e1son k\u00edv\u00fcl. A leggyakoribb gyakorlatokon, t\u00f6bbek k\u00f6zt a <strong>fekv\u0151t\u00e1maszokon, a t\u00f6rzsizom gyakorlatokon \u00e9s az intenz\u00edvebb n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszokon is vari\u00e1lhatsz vele.<\/strong> A s\u00falylabd\u00e1val a r\u00e9gi edz\u00e9sterveidet \u00faj szintre emelheted, ez\u00e9rt is \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9stervedbe.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg\" alt=\"Mi az a s\u00falylabda?\" class=\"wp-image-270567\" width=\"843\" height=\"575\" title=\"Mi az a s\u00falylabda?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858.jpg 1239w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_az_a_sulylabda\"><\/span>Mi az a s\u00falylabda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal\u00e1n egyszer m\u00e1r felbukt\u00e1l ebben a kis fekete labd\u00e1ban, de fogalmad sem volt, mennyire hasznos lehet az edz\u00e9seidhez. A <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" class=\"ek-link\">s\u00falylabda <\/a>tulajdonk\u00e9ppen <strong>egy homokkal t\u00f6lt\u00f6tt, nem pattog\u00f3<\/strong> medicinlabda. A labd\u00e1ban l\u00e9v\u0151 homok folyamatosan mozog, ez\u00e9rt olyan neh\u00e9z vele dolgozni. Ennek k\u00f6sz\u00f6nhet\u0151en ez a nem t\u00fal hagyom\u00e1nyos sporteszk\u00f6z olyan izmokat is megdolgoztat, melyek egy szok\u00e1sos s\u00falyz\u00f3s edz\u00e9s alatt nem t\u00fal akt\u00edvak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A labda felsz\u00edne tart\u00f3s gumib\u00f3l k\u00e9sz\u00fclt.<\/strong> Nagys\u00e1g\u00e1t illet\u0151en t\u00f6bbf\u00e9le m\u00e9retben \u00e9s s\u00falyban is kaphat\u00f3 eg\u00e9szen a legk\u00f6nnyebbekt\u0151l. L\u00e9teznek azonban 80 kil\u00f3s labd\u00e1k is. A slam ballt leggyakrabban <strong>funkcion\u00e1lis \u00e9s k\u00f6redz\u00e9sek<\/strong> sor\u00e1n haszn\u00e1lj\u00e1k, de sokszor olyan crossfitesek, kosarasok \u00e9s r\u00f6gbij\u00e1t\u00e9kosok edz\u00e9sterv\u00e9ben is megtal\u00e1lhat\u00f3k, akik a <strong>robban\u00e9konys\u00e1gukon \u00e9s a dinamik\u00e1jukon<\/strong> akarnak jav\u00edtani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00e9ged is hasonl\u00f3 c\u00e9lok motiv\u00e1lnak, mindenk\u00e9pp pr\u00f3b\u00e1ld ki a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/fogyas-a-fizikai-eronlet-javulasa-es-meg-8-egyeb-ok-hogy-elkezdjunk-ugralokotelezni\/\" class=\"ek-link\">Fogy\u00e1s, a fizikai er\u0151nl\u00e9t javul\u00e1sa \u00e9s m\u00e9g 8 egy\u00e9b ok, hogy elkezdj\u00fcnk ugr\u00e1l\u00f3k\u00f6telezni<\/a><\/strong> c. cikk\u00fcnkben r\u00e9szletesen bemutatott, ugr\u00e1l\u00f3k\u00f6teles edz\u00e9stervet.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg\" alt=\"A slam ball egy hat\u00e9kony sport seg\u00e9deszk\u00f6z\" class=\"wp-image-270764\" width=\"843\" height=\"562\" title=\"A slam ball egy hat\u00e9kony sport seg\u00e9deszk\u00f6z\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_sulylabdak_javitjak_a_sportteljesitmenyt\"><\/span>A s\u00falylabd\u00e1k jav\u00edtj\u00e1k a sportteljes\u00edtm\u00e9nyt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00falylabd\u00e1val t\u00f6bb olyan gyakorlatot \u00e9s mozdulatot is v\u00e9gezhet\u00fcnk, melyet s\u00falyz\u00f3kkal k\u00e9ptelens\u00e9g. P\u00e9ld\u00e1ul a fejed f\u00f6l\u00e9 emelheted, <strong>minden er\u0151ddel a f\u00f6ldh\u00f6z csaphatod<\/strong>, \u00e1tdobhatod a v\u00e1llad felett vagy dob\u00e1lgathatod az edz\u0151s t\u00e1rsaddal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilyen mozdulatokkal az <strong>\u00f6sszes izmodat \u00e1tmozgatod<\/strong> \u00e9s olyan k\u00e9pess\u00e9geid fejl\u0151dnek majd, melyekb\u0151l nem csak sportokban, de a val\u00f3 \u00e9letben is profit\u00e1lhatsz. M\u00e1s sz\u00f3val, egy j\u00f3 s\u00falylabd\u00e1s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en \u00fcgyesebb leszel a kos\u00e1rp\u00e1ly\u00e1n \u00e9s nem s\u00e9r\u00fclsz le, mik\u00f6zben seg\u00edtesz egy bar\u00e1todnak neh\u00e9z b\u00fatorokat cipelni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A slam ball a k\u00f6vetkez\u0151 sportk\u00e9pess\u00e9geidet fejleszti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>egyens\u00faly<\/li><li>koordin\u00e1ci\u00f3<\/li><li>az iz\u00fcletek mozg\u00e1startom\u00e1nya<\/li><li>gyorsas\u00e1g<\/li><li>robban\u00e9kony er\u0151<\/li><li>dinamika<\/li><li>reakci\u00f3sebess\u00e9g <span style=\"color:#ff6600\" class=\"tadv-color\">[1-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek tetej\u00e9ben <strong>izmosodni fogsz, jav\u00edthatod a fizikumodat \u00e9s er\u0151s\u00edtheted a t\u00f6rzsizomzatod.<\/strong> R\u00e1ad\u00e1sul annyi kal\u00f3ri\u00e1t el\u00e9getsz vele, hogy a fogy\u00e1s is k\u00f6nnyebben megy majd. Tov\u00e1bb\u00e1 a slam ball igencsak <strong>sz\u00f3rakoztat\u00f3 \u00e9s egy kis v\u00e1ltozatoss\u00e1got hoz az edz\u00e9seidbe.<\/strong> Sim\u00e1n be\u00e9p\u00edtheted k\u00f6redz\u00e9sekbe, HIIT-be vagy ak\u00e1r egy klasszikus s\u00falyz\u00f3s edz\u00e9sbe is. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha m\u00e1sk\u00e9pp szeretn\u00e9d \u00e1tform\u00e1lni az edz\u00e9seidet, adj egy es\u00e9lyt a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-eddzunk-felfuggesztheto-edzohevederrel-tanulj-meg-par-teljes-testet-edzo-hatekony-gyakorlatot\/\" class=\"ek-link\">Hogyan eddz\u00fcnk felf\u00fcggeszthet\u0151 edz\u0151hevederrel? Tanulj meg p\u00e1r teljes testet edz\u0151, hat\u00e9kony gyakorlatot<\/a><\/strong> c. cikk\u00fcnkben bemutatott TRX edz\u00e9stervnek.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg\" alt=\"A slam ball seg\u00edt a fogy\u00e1sban \u00e9s az er\u0151s\u00f6d\u00e9sben\" class=\"wp-image-270732\" width=\"843\" height=\"563\" title=\"A slam ball seg\u00edt a fogy\u00e1sban \u00e9s az er\u0151s\u00f6d\u00e9sben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_edz_teljes_testre_sulylabdaval\"><\/span>Hogyan edz teljes testre s\u00falylabd\u00e1val?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Edz\u00e9s el\u0151tt n\u00e9mik\u00e9pp meleg\u00edts be. <strong>Bemeleg\u00edteni az\u00e9rt is fontos, mert az agy ilyenkor \u00e1ll \u00e1t a munka \u00fczemm\u00f3dr\u00f3l az edz\u00e9s \u00fczemm\u00f3dra.<\/strong> Ilyenkor nincs \u00e9rtelme azon gondolkozni, hogy mit nem csin\u00e1lt\u00e1l meg a munkahelyeden vagy hogy mi v\u00e1r otthon. <strong>Az\u00e9rt edzel, hogy lenyugodj \u00e9s tegy\u00e9l valamit az eg\u00e9szs\u00e9ged\u00e9rt \u00e9s a tested\u00e9rt.<\/strong> Ak\u00e1r HIIT, ak\u00e1r er\u0151nl\u00e9ti edz\u00e9st csin\u00e1lsz vagy intenz\u00edven kardi\u00f3zol, ezekre a r\u00e9szekre mind figyelj oda.<\/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\"><strong>1.<\/strong> Bemeleg\u00edt\u00e9s<\/h3>\n\n\n\n<p><strong>A bemeleg\u00edt\u00e9s felk\u00e9sz\u00edti az izmaidat, a sz\u00edvedet \u00e9s a t\u00fcd\u0151det a mozg\u00e1sra.<\/strong> Sz\u00e1mos form\u00e1ja l\u00e9tezik. Egy gyors s\u00e9ta a terembe, helyben fut\u00e1s vagy fut\u00f3padon, p\u00e1r n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz vagy egy kis<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">ugr\u00f3k\u00f6telez\u00e9s<\/span> <\/a>csod\u00e1kat tehet. Mind\u00f6ssze 5-10 perc kell. L\u00e9legezz nyugodtan. Ne akard m\u00e1r az edz\u00e9s elej\u00e9n a lehet\u0151 legt\u00f6bbet kihozni magadb\u00f3l.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg\" alt=\"Hogyan edz slam ballal?\" class=\"wp-image-270586\" title=\"Hogyan edz slam ballal?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\"><strong>2.<\/strong> Sz\u00e1nj id\u0151t a dinamikus ny\u00fajt\u00e1sra<\/h3>\n\n\n\n<p>A bemeleg\u00edt\u00e9s ut\u00e1n \u00e9rdemes dinamikusan ny\u00fajtani kicsit. K\u00f6rk\u00f6r\u00f6s mozdulatokkal k\u00e9sz\u00edtsd fel az \u00edz\u00fcleteidet az edz\u00e9sre, ahogy az \u00e1ltal\u00e1nos iskol\u00e1s tesi\u00f3r\u00e1kon tanultad. <strong>Ezzel fejlesztheted az \u00edz\u00fcletek mozg\u00e1startom\u00e1ny\u00e1t \u00e9s cs\u00f6kkentheted a s\u00e9r\u00fcl\u00e9sek es\u00e9ly\u00e9t.<\/strong> <span style=\"color:#ff6600\" 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 szeretn\u00e9l b\u0151vebb inform\u00e1ci\u00f3khoz jutni a bemeleg\u00edt\u00e9ssel \u00e9s a ny\u00fajt\u00e1ssal kapcsolatban, mindenk\u00e9pp olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/nyujtas-bemelegites-es-levezetes-valoban-fontosak\/\" class=\"ek-link\">Bemeleg\u00edt\u00e9s, ny\u00fajt\u00e1s, levezet\u00e9s &#8211; val\u00f3ban fontosak?<\/a><\/strong> c. \u00edr\u00e1sunkat.<\/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> Kezdd meg az edz\u00e9s f\u0151 r\u00e9sz\u00e9t<\/h3>\n\n\n\n<p>Miut\u00e1n bemeleg\u00edtett\u00e9l, kezd\u0151dhet a t\u00e9nyleges edz\u00e9s. <strong>Pr\u00f3b\u00e1ld ki az \u00f6sszes, vide\u00f3nkban l\u00e1that\u00f3 gyakorlatot vagy v\u00e1laszd ki az edz\u00e9stervedbe ill\u0151ket.<\/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>4.<\/strong> Levezet\u00e9s egy intenz\u00edv edz\u00e9s ut\u00e1n<\/h3>\n\n\n\n<p>Az edz\u00e9s f\u0151 r\u00e9sze ut\u00e1n nagy val\u00f3sz\u00edn\u0171s\u00e9ggel m\u00e9g er\u0151sen dobog a sz\u00edved, nehezen kapsz leveg\u0151t \u00e9s az izmaid alig v\u00e1rj\u00e1k, hogy lenyugodjanak. <strong>A levezet\u00e9s c\u00e9lja, hogy a sz\u00edvver\u00e9sed \u00fajra nyugalmi \u00e1llapotba ker\u00fclj\u00f6n, te is megpihenj \u00e9s ellaz\u00edtsd az izomfesz\u00fclts\u00e9get.<\/strong> Ez a r\u00e9sz k\u00fcl\u00f6n\u00f6sen akkor fontos, ha valamilyen magas intenzit\u00e1s\u00fa edz\u00e9st v\u00e9gezt\u00e9l pl. crossfit WOD, HIIT vagy egy nehezebb l\u00e1bedz\u00e9s.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.<\/strong> K\u00f6nnyed leny\u00fajt\u00e1s a v\u00e9g\u00e9n<\/h3>\n\n\n\n<p>M\u00e9g akkor is, ha alig v\u00e1rod a zuhanyz\u00e1st \u00e9s hogy egy\u00e9l egy j\u00f3t edz\u00e9s ut\u00e1n, sz\u00e1nj p\u00e1r percet a statikus ny\u00fajt\u00e1sra, mely <strong>jav\u00edt a rugalmass\u00e1godon \u00e9s a testtart\u00e1sodon<\/strong>. A gyorsabb regener\u00e1l\u00f3d\u00e1s \u00e9rdek\u00e9ben haszn\u00e1lj <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>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy mi seg\u00edthet felgyors\u00edtani a regener\u00e1ci\u00f3t, n\u00e9zz bele <strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" class=\"ek-link\">Hogyan gyors\u00edthat\u00f3 fel a regener\u00e1ci\u00f3 massz\u00e1zspisztollyal \u00e9s m\u00e1s seg\u00e9deszk\u00f6z\u00f6kkel?<\/a><\/strong> c. cikk\u00fcnkbe.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg\" alt=\"T\u00e9nyleg fontos edz\u00e9s ut\u00e1n leny\u00fajtani?\" class=\"wp-image-270644\" width=\"843\" height=\"562\" title=\"T\u00e9nyleg fontos edz\u00e9s ut\u00e1n leny\u00fajtani?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Keszulj_fel_a_hatekony_slam_ball_gyakorlatokra\"><\/span>K\u00e9sz\u00fclj fel a hat\u00e9kony slam ball gyakorlatokra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha a slam ball teljesen \u00faj fogalom sz\u00e1modra, kezdj kisebb s\u00falyokkal \u00e9s id\u0151vel nehez\u00edts. <strong>Hat\u00e9kony, teljes testet edz\u0151 gyakorlatokhoz mutatunk p\u00e1r \u00f6tletet a cikk alatti vide\u00f3nkban.<\/strong> Amennyiben nincs slam labd\u00e1d, egy puha medicinlabda is megteszi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mire lesz sz\u00fcks\u00e9ged \u00e9s mire figyelj edz\u00e9s k\u00f6zben?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>A <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" class=\"ek-link\">labd\u00e1kon <\/a>k\u00edv\u00fcl egy egyszer\u0171 <a href=\"https:\/\/gymbeam.hu\/yoga-mat-orange-jogaszonyeg-gymbeam.html\" class=\"ek-link\">j\u00f3gamatrac<\/a>, valamint k\u00e9t <a href=\"https:\/\/gymbeam.hu\/puzzle-mat-edzoszonyeg-gymbeam.html\" class=\"ek-link\">puzzle sz\u0151nyeg<\/a> is kelleni fog, hogy a labd\u00e1k le\u00fct\u00e9sekor valami tomp\u00edtsa az \u00e9rkez\u00e9s\u00fcket.<\/li><li>a gyakorlatok sor\u00e1n pr\u00f3b\u00e1ld meg term\u00e9szetesen hajl\u00edtani a h\u00e1tad, ugyanakkor ha jav\u00edtani szeretn\u00e9l a technik\u00e1don \u00e9s nagyobb hat\u00e9konys\u00e1gra t\u00f6rekszel, vond be a t\u00f6rzsizmaidat is.<\/li><li>el\u0151sz\u00f6r lassan v\u00e9gezd el a gyakorlatokat, de ha m\u00e1r ismered a technik\u00e1t, mehet gyorsabban is.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg\" alt=\"A legjobb slam ball gyakorlatok\" class=\"wp-image-270601\" width=\"843\" height=\"684\" title=\"A legjobb slam ball gyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-400x325.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1536x1247.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-2048x1662.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>T\u00e9rdel\u0151 \u00fct\u00e9sek<\/strong><\/h3>\n\n\n\n<p>T\u00e9rdelj le \u00e9s helyezd magad el\u00e9 a puzzle sz\u0151nyeget. K\u00e9t k\u00e9zzel fogd meg a labd\u00e1t, egyenes\u00edtsd ki a h\u00e1tad \u00e9s a labd\u00e1t emeld a fejed f\u00f6l\u00e9. Azt\u00e1n j\u00f3 er\u0151sen v\u00e1gd magad el\u00e9 a matracra. Haszn\u00e1ld a v\u00e1llak, a karok, a t\u00f6rzsizmok \u00e9s a medenc\u00e9d erej\u00e9t. R\u00f6gt\u00f6n ut\u00e1na kapd is el a labd\u00e1t \u00e9s ism\u00e9teld meg a mozdulatot.<\/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. <strong>Robban\u00e9kony fekv\u0151t\u00e1masz<\/strong><\/h3>\n\n\n\n<p>Helyezd a labd\u00e1t a f\u00f6ldre \u00e9s helyezkedj plank helyzetbe \u00fagy, hogy oldalr\u00f3l meg tudd ragadni \u00e9s r\u00e1t\u00e1maszkodni. Kezdetben a kezeid \u00e9s a l\u00e1baid is legyenek kiny\u00fajtva. Kezd el dolgoztatni a t\u00f6rzsizmaidat, csin\u00e1lj egy fekv\u0151t\u00e1maszt \u00e9s tartsd egyenesen a h\u00e1tad (der\u00e9kt\u00e1jon is maradjon egyenes a gerinc). Gyorsan nyomd kimagad \u00e9s v\u00e9gig tartsd szorosan a labd\u00e1t. A robban\u00e9kony energi\u00e1dat haszn\u00e1lva pr\u00f3b\u00e1lj \u00fagy felemelkedni, hogy a labda egy pillanatig ne \u00e9rje a f\u00f6ldet. Azt\u00e1n j\u00f6het a k\u00f6vetkez\u0151 fekv\u0151t\u00e1masz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A k\u00f6nnyebb verzi\u00f3:<\/strong> Megk\u00f6nny\u00edtheti a gyakorlatot, ha a t\u00e9rdeidre t\u00e1maszkodsz vagy kihagyod a dinamikus felugr\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/iStock-841106500-749x1124.jpg\" alt=\"Hogyan lehet s\u00falylabd\u00e1val fekv\u0151t\u00e1maszozni?\" class=\"wp-image-270617\" title=\"Hogyan lehet s\u00falylabd\u00e1val fekv\u0151t\u00e1maszozni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500.jpg 836w\" 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. <strong>N\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz<\/strong><\/h3>\n\n\n\n<p>Ny\u00fajtott karokkal helyezkedj a labd\u00e1ra plank poz\u00edci\u00f3ban \u00fagy, ahogy az el\u0151z\u0151 gyakorlatn\u00e1l is. Fogd szorosan a labd\u00e1t, guggol\u00e1sb\u00f3l \u00e1llj fel \u00e9s dinamikusan emeld a fejed f\u00f6l\u00e9. Ugyanolyan mozdulatokat csin\u00e1lj, mint egy n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz sor\u00e1n. Emeld a labd\u00e1t, mik\u00f6zben fel\u00e1llsz \u00e9s er\u0151sen verd a puzzle sz\u0151nyeghez. Azt\u00e1n kapd el, helyezkedj megint plank poz\u00edci\u00f3ba \u00e9s ism\u00e9teld meg a gyakorlatot. Mik\u00f6zben felegyenesedsz, pr\u00f3b\u00e1lj a t\u00f6rzsizmaidb\u00f3l dolgozni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00f6nnyebb verzi\u00f3:<\/strong> Nem kell felemelned a labd\u00e1t, hagyd a f\u00f6ld\u00f6n \u00e9s als\u00f3 helyzetb\u0151l t\u00e1maszkodj r\u00e1.<\/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. <strong>Oldals\u00f3 fekv\u0151t\u00e1masz<\/strong><\/h3>\n\n\n\n<p>\u00dajb\u00f3l plank poz\u00edci\u00f3b\u00f3l kezdj ny\u00fajtott karokkal. Az egyik kezeddel t\u00e1maszkodj a labd\u00e1ra \u00e9s csin\u00e1lj egy fekv\u0151t\u00e1maszt. Azt\u00e1n gur\u00edtsd a labd\u00e1t a m\u00e1sik oldalra, t\u00e1maszkodj r\u00e1 a m\u00e1sik kezeddel \u00e9s j\u00f6het a k\u00f6vetkez\u0151 fekv\u0151. Lefel\u00e9 haladva a mellkasodat pr\u00f3b\u00e1ld olyan k\u00f6zel vinni a matrachoz, amennyire csak b\u00edrod, hogy t\u00f6bb izmod dolgozzon egyszerre. 30 m\u00e1sodpercig ism\u00e9teld a gyakorlatot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00f6nnyebb verzi\u00f3:<\/strong> T\u00e1maszkodj a t\u00e9rdeidre.<\/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.<strong> Ford\u00edtott kit\u00f6r\u00e9s fordul\u00e1ssal<\/strong><\/h3>\n\n\n\n<p>\u00c1llj sz\u00e9les terpeszbe \u00e9s a l\u00e1baid legyenek egy vonalban a cs\u00edp\u0151ddel. Tartsd a labd\u00e1t hajl\u00edtott k\u00f6ny\u00f6kkel \u00e9s a k\u00f6ny\u00f6k\u00f6d v\u00e9gig legyen el\u0151tted.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Csin\u00e1lj ford\u00edtott kit\u00f6r\u00e9st jobb l\u00e1bbal \u00e9s k\u00f6zben ford\u00edtsd oldalra a bal l\u00e1bad. A h\u00e1ts\u00f3 l\u00e1bad t\u00e9rde alig \u00e9rezhet\u0151en \u00e9rintse a talajt. Majd helyezd a l\u00e1bad kezd\u0151 poz\u00edci\u00f3ba \u00e9s v\u00e9gezz ford\u00edtott kit\u00f6r\u00e9st a m\u00e1sik l\u00e1bbal. Elfordul\u00e1skor az eg\u00e9sz fels\u0151tested mozogjon, bele\u00e9rtve a fejedet \u00e9s a labd\u00e1t tart\u00f3, hajl\u00edtott k\u00f6ny\u00f6k\u00f6t 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\"><strong>6. Orosz t\u00f6rzsford\u00edt\u00e1s<\/strong><\/h3>\n\n\n\n<p>\u00dclj le, majd hajl\u00edtott karral ragadd meg a labd\u00e1t k\u00e9t oldalr\u00f3l. Enyh\u00e9n hajl\u00edtsd be a t\u00e9rdeidet, azt\u00e1n emeld meg a l\u00e1baidat. Ahhoz, hogy jobban tudj egyens\u00falyozni, helyezd az egyik l\u00e1bfejedet a m\u00e1sikra. A l\u00e1baid az eg\u00e9sz gyakorlat k\u00f6zben maradjanak \u00edgy. Min\u00e9l k\u00f6zelebb vannak a l\u00e1baid a talajhoz, ann\u00e1l nehezebb a gyakorlat. Az elej\u00e9n a fels\u0151tested ford\u00edtsd az egyik oldalra. Elfordul\u00e1skor a labda \u00e9rintse meg a matracot. Ugyanezt a mozdulatot ism\u00e9teld meg a m\u00e1sik oldalra is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00f6nnyebb verzi\u00f3:<\/strong> Kiss\u00e9 hajl\u00edtsd be a l\u00e1bad, de tartsd a talajon az eg\u00e9sz gyakorlat alatt.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg\" alt=\"Orosz t\u00f6rzsford\u00edt\u00e1s s\u00falylabd\u00e1val\" class=\"wp-image-270749\" width=\"843\" height=\"563\" title=\"Orosz t\u00f6rzsford\u00edt\u00e1s s\u00falylabd\u00e1val\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Overhead Raised Leg Crunch<\/strong><\/h3>\n\n\n\n<p>Fek\u00fcdj a h\u00e1tadra \u00e9s emeld fel a l\u00e1baidat. Hajl\u00edtsd be a t\u00e9rdeidet \u00fagy, hogy a combjaid el\u00fcls\u0151 r\u00e9sze \u00e9s a t\u00f6rzsed kb. 90\u00b0-os sz\u00f6get z\u00e1rjanak. A combjaid h\u00e1tuls\u00f3 r\u00e9sze \u00e9s a v\u00e1dlijaid is ugyanekkora sz\u00f6gben legyenek. Emeld a karjaidat a magasba \u00e9s fogd meg a labd\u00e1t, majd a hasizmod seg\u00edts\u00e9g\u00e9vel emeld a s\u00edpcsontodhoz. Felv\u00e1ltva csin\u00e1lj egy pr\u00e9st a labd\u00e1val, azt\u00e1n saj\u00e1t tests\u00fallyal. A gyakorlat alatt v\u00e9gig pr\u00f3b\u00e1ld a derekad a matrachoz nyomni.<\/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. <b>Fav\u00e1g\u00f3<\/b><\/h3>\n\n\n\n<p>Helyezkedj v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Ny\u00fajtott karral fogd meg a slam labd\u00e1t. Emeld oldals\u00f3 ir\u00e1nyba a karjaidat \u00e9s dinamikusan vidd le a labd\u00e1t a m\u00e1sik ir\u00e1nyba. A mozdulat a fav\u00e1g\u00e1sra eml\u00e9keztethet, ez\u00e9rt is kapta ezt a nevet. A labda a s\u00edpcsontod ir\u00e1ny\u00e1ba tartson \u00e9s finoman \u00e9rintse is meg. Ut\u00e1na t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba, majd ism\u00e9teld meg a mozdulatot. F\u00e9l percig csin\u00e1ld az egyik oldalra, pihenj 15 m\u00e1sodpercet \u00e9s folytathatod a m\u00e1sik oldallal.<\/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. <strong>Guggol\u00e1sb\u00f3l felugr\u00e1s<\/strong><\/h3>\n\n\n\n<p>Helyezkedj v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Fogd a labd\u00e1t k\u00e9t k\u00e9zzel \u00e9s nyomd a mellkasodhoz. Nem felt\u00e9tlen\u00fcl m\u00e9lyen, de guggolj egyet. Pr\u00f3b\u00e1ld term\u00e9szetes sz\u00f6gben tartani a h\u00e1tad eg\u00e9sz v\u00e9gig. A t\u00e9rdeid \u00e9s a l\u00e1bfejed legyenek egy vonalban, kifel\u00e9 fordulva. Ugr\u00e1s k\u00f6zben haszn\u00e1ld a robban\u00e9kony er\u0151d. Felugr\u00e1skor emeld a l\u00e1baidat is, majd miut\u00e1n vissza\u00e9rkezt\u00e9l a talajra ism\u00e9teld meg a mozdulatot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00f6nnyebb verzi\u00f3: <\/strong>Guggolj sim\u00e1n felugr\u00e1s n\u00e9lk\u00fcl.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg\" alt=\"Hogyan guggoljak s\u00falylabd\u00e1val?\" class=\"wp-image-270668\" width=\"843\" height=\"632\" title=\"Hogyan guggoljak s\u00falylabd\u00e1val?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. <strong>Side-to-Side Slam<\/strong><\/h3>\n\n\n\n<p>Fogj k\u00e9t puzzle sz\u0151nyeget \u00e9s helyezd \u0151ket a k\u00e9t l\u00e1bad mell\u00e9. Helyezkedj a v\u00e1llaidn\u00e1l sz\u00e9lesebb terpeszbe. Ny\u00fajtott karral fogd a labd\u00e1t. Emeld fel a karod \u00e9s dobd le a labd\u00e1t az egyik oldalra. Majd ism\u00e9teld meg a mozdulatot, csak a labd\u00e1t a m\u00e1sik ir\u00e1nyba \u00fcsd le. Le\u00fct\u00e9skor hajl\u00edtsd be a l\u00e1bad \u00e9s a l\u00e1bfejed abba az ir\u00e1nyba ford\u00edtsd, amerre \u00e9pp dolgozol.<\/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.<strong> Plank s\u00falylabd\u00e1val<\/strong><\/h3>\n\n\n\n<p>Tedd a labd\u00e1t a f\u00f6ldre \u00e9s alkarral t\u00e1maszkodj r\u00e1. Ny\u00fajtsd ki a l\u00e1baid \u00e9s kezdd el dolgoztatni a t\u00f6rzsizomzatod. Ezut\u00e1n alkarral mozgasd a labd\u00e1t oldalra. Pr\u00f3b\u00e1lj k\u00f6rk\u00f6r\u00f6s mozdulatot v\u00e9gezni az egyik, majd a m\u00e1sik ir\u00e1nyba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K\u00f6nnyebb verzi\u00f3: <\/strong>Maradj plank helyzetben an\u00e9lk\u00fcl, hogy b\u00e1rmelyik ir\u00e1nyba gur\u00edtan\u00e1d a labd\u00e1t.<\/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=\"Teljes_testedzes_sulylabdaval\"><\/span>Teljes testedz\u00e9s s\u00falylabd\u00e1val<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=\"TOP Slam Ballos er\u0151s\u00edt\u0151 gyakorlatok I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/abNd2m_3ifQ?list=PLkuMHKGql_-bBqlzOCZx6s3ZeiguPXEAi\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_ne_felejts_el\"><\/span>Mit ne felejts el?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A slam ball egy nem t\u00fal szokv\u00e1nyos sport kell\u00e9k, mellyel <strong>vari\u00e1lhatod az edz\u00e9seidet, valamint fejlesztheted a k\u00fcl\u00f6nb\u00f6z\u0151 sport k\u00e9pess\u00e9geidet \u00e9s \u00fcgyess\u00e9gedet.<\/strong> T\u00f6bb izomcsoportot \u00e1tmozgathatsz \u00e9s er\u0151s\u00edthetsz vele, plusz a fogy\u00e1sban is seg\u00edt. S\u00falylabd\u00e1val HIIT \u00e9s er\u0151s\u00edt\u0151 edz\u00e9seket is v\u00e9gezhetsz. Ha teljes testedz\u00e9s a c\u00e9lod, a fentebb tal\u00e1lhat\u00f3 vide\u00f3b\u00f3l is szerezhetsz \u00f6tleteket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Edzett\u00e9l m\u00e1r kor\u00e1bban s\u00falylabd\u00e1val vagy m\u00e9g sosem pr\u00f3b\u00e1ltad? Oszd meg tapasztalataidat kommentben. Ha tetszett a cikk\u00fcnk, ne felejtsd el megosztani a bar\u00e1taiddal, hogy \u0151k is megtudhass\u00e1k, milyen lehet\u0151s\u00e9geik vannak, ha s\u00falylabd\u00e1val edzenek.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pr\u00f3b\u00e1lj ki egy gyors \u00e9s hat\u00e9kony teljes testedz\u00e9st s\u00falylabd\u00e1val. Megl\u00e1tod, milyen \u00fctemben fejleszti a robban\u00e9konys\u00e1god \u00e9s a koordin\u00e1ci\u00f3s k\u00e9pess\u00e9geidet, valamint seg\u00edt a fogy\u00e1sban.<\/p>\n","protected":false},"author":129,"featured_media":270717,"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":[7482,7104,6408,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-305489","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-fitness-segedeszkozok","10":"tag-gyakorlatok","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>Er\u0151s\u00f6dj \u00e9s fejleszd a fizikumodat. 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