{"id":308734,"date":"2021-02-18T14:09:00","date_gmt":"2021-02-18T13:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308734"},"modified":"2024-05-29T10:36:00","modified_gmt":"2024-05-29T08:36:00","slug":"7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/","title":{"rendered":"7 tipp a hosszantart\u00f3 \u00fcl\u00e9s okozta h\u00e1tf\u00e1j\u00e1s enyh\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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#Miert_veszelyes_a_hosszantarto_ules\" title=\"Mi\u00e9rt vesz\u00e9lyes a hosszantart\u00f3 \u00fcl\u00e9s?\">Mi\u00e9rt vesz\u00e9lyes a hosszantart\u00f3 \u00fcl\u00e9s?<\/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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#Milyen_fajdalmak_jelentkezhetnek\" title=\"Milyen f\u00e1jdalmak jelentkezhetnek?\">Milyen f\u00e1jdalmak jelentkezhetnek?<\/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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#Tenyezok_amelyek_befolyasoljak_a_hatfajast\" title=\"T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a h\u00e1tf\u00e1j\u00e1st\">T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a h\u00e1tf\u00e1j\u00e1st<\/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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#1_Figyelj_a_helyes_testtartasra\" title=\"1. Figyelj a helyes testtart\u00e1sra\">1. Figyelj a helyes testtart\u00e1sra<\/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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#2_Cserelgesd_a_testhelyzeteket\" title=\"2. Cser\u00e9lgesd a testhelyzeteket\">2. Cser\u00e9lgesd a testhelyzeteket<\/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\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#3_Taplalkozas\" title=\"3. T\u00e1pl\u00e1lkoz\u00e1s\">3. T\u00e1pl\u00e1lkoz\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#4_Ergonomikus_berendezes\" title=\"4. Ergonomikus berendez\u00e9s\">4. Ergonomikus berendez\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#5_Iktass_be_rendszeres_testmozgast\" title=\"5. Iktass be rendszeres testmozg\u00e1st\">5. Iktass be rendszeres testmozg\u00e1st<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#6_Tartsd_fenn_a_lelki_egeszseged\" title=\"6. Tartsd fenn a lelki eg\u00e9szs\u00e9ged\">6. Tartsd fenn a lelki eg\u00e9szs\u00e9ged<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#7_Keress_fel_egy_szakembert\" title=\"7. Keress fel egy szakembert\">7. Keress fel egy szakembert<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/#Mi_a_kovetkeztetes\" title=\"Mi a k\u00f6vetkeztet\u00e9s?\">Mi a k\u00f6vetkeztet\u00e9s?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Manaps\u00e1g a hossz\u00fa \u00f3r\u00e1kig tart\u00f3 \u00fcl\u00e9s a sz\u00e1m\u00edt\u00f3g\u00e9p el\u0151tt m\u00e1r hasonl\u00f3 rossz szok\u00e1snak min\u0151s\u00fcl mint p\u00e9ld\u00e1ul a doh\u00e1nyz\u00e1s. Mindny\u00e1jan tudjuk, hogy \u00e1rthat nek\u00fcnk, meg\u00edg\u00e9rj\u00fck magunknak, hogy munka k\u00f6zben t\u00f6bbsz\u00f6r megny\u00fajt\u00f3zunk \u00e9s egyenesen \u00fcl\u00fcnk, de azut\u00e1n belemer\u00fcl\u00fcnk az \u00faj feladatokba \u00e9s nem figyel\u00fcnk a testtart\u00e1sunkra. \u00c9s a ny\u00fajt\u00e1s? Ez munka k\u00f6zben teljesen kimegy a fej\u00fcnkb\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eml\u00e9kezz\u00fcnk erre este is, amikor ism\u00e9t \u00fcl\u00fcnk vagy feksz\u00fcnk a telev\u00edzi\u00f3 el\u0151tt \u00e9s megjelenik a h\u00e1tf\u00e1j\u00e1s. Ennek t\u00f6bb v\u00e1ltozata lehet, valakinek a cs\u00edp\u0151je f\u00e1j, m\u00edg m\u00e1sok a h\u00e1tgerinc\u00fckre panaszkodnak. Hab\u00e1r ezeket a f\u00e1jdalmakat sokan nem veszik komolyan, sokkal kellemetlenebb t\u00fcneteket is okozhatnak, mint p\u00e9ld\u00e1ul er\u0151s migr\u00e9nt, ami kiz\u00f6kkentheti az embert n\u00e9h\u00e1ny napra a mindennapi \u00e9letb\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De mi\u00e9rt nehez\u00edts\u00fck az \u00e9let\u00fcnket, ha ez a <strong>f\u00e1jdalom elker\u00fclhet\u0151.<\/strong> \u00c9s nem is olyan neh\u00e9z. Mai cikk\u00fcnkb\u0151l megtudhatj\u00e1tok, hogy hogyan.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Miert_veszelyes_a_hosszantarto_ules\"><\/span>Mi\u00e9rt vesz\u00e9lyes a hosszantart\u00f3 \u00fcl\u00e9s?<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg\" alt=\"Mi\u00e9rt vesz\u00e9lyes a hosszantart\u00f3 \u00fcl\u00e9s\" class=\"wp-image-196576\" title=\"Mi\u00e9rt vesz\u00e9lyes a hosszantart\u00f3 \u00fcl\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg 898w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-1227x1536.jpg 1227w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001.jpg 1278w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha az ember rendszeresen, hossz\u00fa \u00f3r\u00e1kon \u00e1t \u00fcl, n\u00f6vekszik a <strong>balesetek <\/strong>vagy egy\u00e9b mechanikai s\u00e9r\u00fcl\u00e9sek (h\u00e1tizom, \u00edn, csont vagy k\u00f6t\u0151sz\u00f6vet s\u00e9r\u00fcl\u00e9sek) <strong>val\u00f3sz\u00edn\u0171s\u00e9ge<\/strong>. Ha a h\u00e1tunk megfesz\u00fcl vagy egy v\u00e1ratlan mozdulat t\u00f6rt\u00e9nik, <strong>hirtelen f\u00e1jdalmat, szakad\u00e1st<\/strong> vagy m\u00e1s kellemetlen t\u00fcnetet \u00e9rezhet\u00fcnk. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hosszantart\u00f3 \u00fcl\u00e9s hat\u00e1s\u00e1ra <strong>elf\u00e1radnak a h\u00e1t- \u00e9s nyakizmok<\/strong>, cs\u00f6kken a v\u00e9rell\u00e1t\u00e1s \u00e9s nagy nyom\u00e1s nehezedik a h\u00e1tgerincre, legink\u00e1bb a h\u00e1t als\u00f3 r\u00e9sz\u00e9re, valamint a nyakra. \u00dcl\u00e9skor r\u00e1ad\u00e1sul a csigoly\u00e1k is \u00f6sszenyom\u00f3dnak, ami g\u00e1tolja a t\u00e1panyag ell\u00e1t\u00e1sukat, ami id\u0151 el\u0151tti degener\u00e1ci\u00f3t okozhat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Id\u0151vel a sok \u00fcl\u00e9s miatt \u00e1ltal\u00e1nos <strong>eg\u00e9szs\u00e9gi \u00e1llapot \u00e9s fizikai kond\u00edci\u00f3 roml\u00e1st, em\u00e9szt\u00e9si probl\u00e9m\u00e1kat<\/strong>, magasabb v\u00e9rcukorszintet \u00e9s v\u00e9rzs\u00edrszintet, valamint testzs\u00edr sz\u00e1zal\u00e9k n\u00f6veked\u00e9st tapasztalhatunk. S ez csak n\u00e9h\u00e1ny a sz\u00e1mos lehets\u00e9ges kock\u00e1zat k\u00f6z\u00fcl, amely az \u00fcl\u0151 \u00e9letm\u00f3ddal van \u00f6sszef\u00fcgg\u00e9sben. Ez\u00e9rt mindenk\u00e9ppen \u00e9rdemes bevezetni a rendszeres fizikai aktivit\u00e1st \u00e9let\u00fcnkbe. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gyakori probl\u00e9ma, amelyet a hosszantart\u00f3 \u00fcl\u00e9s okozhat, a fels\u0151 \u00e9s als\u00f3 keresztezett szindr\u00f3ma. Ez a medence k\u00f6r\u00fcli izmok egyens\u00faly\u00e1nak felboml\u00e1s\u00e1t jelenti, ami a <strong>nem megfelel\u0151, egyoldali mozg\u00e1sszervi terhel\u00e9s k\u00f6vetkezt\u00e9ben alakulhat ki, <\/strong>amely semmivel nincs kompenz\u00e1lva. Ez leegyszer\u0171s\u00edtve azt jelenti, hogy n\u00e9h\u00e1ny izmot mindig ugyan\u00fagy terhel\u00fcnk, m\u00edg a t\u00f6bbir\u0151l elfeledkez\u00fcnk.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Fels\u0151 keresztezett szindr\u00f3ma<\/strong> eset\u00e9n <strong>ler\u00f6vid\u00fcl a trap\u00e9zizom fels\u0151 r\u00e9sze<\/strong> \u00e9s a lapockaemel\u0151 izom, valamint t\u00falterhel\u0151dik a fejbiccent\u0151 izom. Ezt az egyens\u00falytalans\u00e1got \u00fagy ismerhetj\u00fck fel egy emberen, hogy <strong>el\u0151rehajtott fej-nyak tart\u00e1ssal <\/strong>rendelkezik, s emellett mivel terhel\u0151dnek a nyaki \u00e9s mellkas izmok, a v\u00e1llak el\u0151reesnek. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Als\u00f3 keresztezett szindr\u00f3ma eset\u00e9ne<\/strong> ler\u00f6vidul a cs\u00edp\u0151horpasz izom, a combfesz\u00edt\u0151 izom, a gerincfesz\u00edt\u0151 izom, valamint gyeng\u00fcl a kis- \u00e9s nagy farizom is. Ezt a egyens\u00falytalans\u00e1got a medence el\u0151rebillen\u00e9s\u00e9r\u0151l, a cs\u00edp\u0151 enyh\u00e9n hajl\u00edtott helyzet\u00e9r\u0151l \u00e9s az \u00e1gy\u00e9ki lord\u00f3zisr\u00f3l ismerhetj\u00fck fel. R\u00e1ad\u00e1sul a j\u00e1r\u00e1s is rossz ir\u00e1nyba fejl\u0151dik. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Milyen_fajdalmak_jelentkezhetnek\"><\/span>Milyen f\u00e1jdalmak jelentkezhetnek? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teljes egyszer\u0171s\u00e9g kedv\u00e9\u00e9rt a h\u00e1tf\u00e1j\u00e1st <strong>2 t\u00edpusra&nbsp;<\/strong>oszthatjuk:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek f\u00e1jdalma<\/li>\n\n\n\n<li>a h\u00e1t fels\u0151 r\u00e9sz\u00e9nek f\u00e1jdalma<\/li>\n<\/ul>\n\n\n\n<p>Mindk\u00e9t t\u00edpus\u00fa f\u00e1jdalom kezel\u00e9se el\u0151tt fontos meg\u00e1llap\u00edtani, hogy akut vagy kr\u00f3nikus probl\u00e9m\u00e1r\u00f3l van sz\u00f3. Az els\u0151 esetben <strong>n\u00e9h\u00e1ny<\/strong> <strong>\u00f3r\u00e1ig vagy maximum n\u00e9h\u00e1ny napig, kiv\u00e9teles esetben egy h\u00e9tig <\/strong>tarthat. A kr\u00f3nikus f\u00e1jdalom ezzel szemben <strong>tov\u00e1bb tart mint h\u00e1rom h\u00f3nap<\/strong> \u00e9s eg\u00e9sz \u00e9leten \u00e1t elk\u00eds\u00e9rhet. Az is lehets\u00e9ges, hogy az akut probl\u00e9m\u00e1b\u00f3l id\u0151vel kr\u00f3nikus lesz, ez\u00e9rt semmilyen f\u00e1jdalmat nem szabad f\u00e9lv\u00e1llr\u00f3l venni, s\u0151t min\u00e9l hamarabb meg kell sz\u00fcntetni a kiv\u00e1lt\u00f3 okot.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Tenyezok_amelyek_befolyasoljak_a_hatfajast\"><\/span>T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a h\u00e1tf\u00e1j\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A h\u00e1tf\u00e1j\u00e1sra, hasonl\u00f3an mint sok m\u00e1s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1ra is, sz\u00e1mos t\u00e9nyez\u0151 hat\u00e1ssal van. N\u00e9h\u00e1nyat k\u00f6z\u00fcl\u00fck k\u00e9pes az ember befoly\u00e1solni, m\u00edg m\u00e1sokat nem. Amennyiben lehets\u00e9ges, \u00e9rdemes <strong>megtenni a lehet\u0151 legt\u00f6bbet az\u00e9rt, hogy a f\u00e1jdalom kialakul\u00e1s\u00e1t megel\u0151zz\u00fck<\/strong>, s ez\u00e1ltal elker\u00fclj\u00fck a hossz\u00fat\u00e1v\u00fa probl\u00e9m\u00e1kat. A hossz\u00fat\u00e1v\u00fa \u00fcl\u00e9sen k\u00edv\u00fcl melyek azok a t\u00e9nyez\u0151k, amelyek hat\u00e1ssal vannak r\u00e1? <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg\" alt=\"T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a h\u00e1tf\u00e1j\u00e1st\" class=\"wp-image-196613\" title=\"T\u00e9nyez\u0151k, amelyek befoly\u00e1solj\u00e1k a h\u00e1tf\u00e1j\u00e1st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-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<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. \u00c9letkor<\/h3>\n\n\n\n<p>Az els\u0151 komolyabb h\u00e1tf\u00e1j\u00e1s probl\u00e9m\u00e1k az esetek t\u00f6bbs\u00e9g\u00e9ben a 30.\u201350. \u00e9let\u00e9v k\u00f6z\u00f6tt jelennek meg, s a kor el\u0151rehaladt\u00e1val egyre gyakoribbak. A csontritkul\u00e1s \u00e9s az izmok rugalmass\u00e1g\u00e1nak \u00e9s fesz\u00fclts\u00e9g\u00e9nek cs\u00f6kken\u00e9se k\u00f6vetkezt\u00e9ben fokozatosan <b>cs\u00f6kken a csontok szil\u00e1rds\u00e1ga<\/b>. A csigolyak\u00f6zi lemezek a korral vesz\u00edtenek rugalmass\u00e1gukb\u00f3l, ami <strong>cs\u00f6kkenti <\/strong>a csigoly\u00e1k<strong> \u00fct\u0151d\u00e9s\u00e9nek tomp\u00edt\u00e1s\u00e1nak k\u00e9pess\u00e9g\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A csontok szil\u00e1rds\u00e1g\u00e1ra jelent\u0151s hat\u00e1ssal van a sport aktivit\u00e1s is, ez\u00e9rt seg\u00edts\u00e9g\u00e9vel lass\u00edthat\u00f3k a degenerat\u00edv folyamatok \u00e9s fenntarthat\u00f3 az eg\u00e9szs\u00e9g id\u0151sebb korban is. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Fizikai r\u00e1termetts\u00e9g<\/h3>\n\n\n\n<p>Azokn\u00e1l az emberekn\u00e9l, akik fizikailag kev\u00e9sb\u00e9 r\u00e1termettek, gyakrabban jelenik meg a h\u00e1tf\u00e1j\u00e1s, s mindenekel\u0151tt az\u00e9rt, mert <strong>gyeng\u00e9bb h\u00e1t- \u00e9s hasizmokkal <\/strong>rendelkeznek, amelyek nem k\u00e9pesek megfelel\u0151en t\u00e1masztani a h\u00e1tgerincet. Emiatt fontos, hogy ha h\u00e9tk\u00f6znap sz\u00e1m\u00edt\u00f3g\u00e9p el\u0151tt \u00fcl\u00fcnk, v\u00e9gezz\u00fcnk olyan gyakorlatokat, amelyek<strong> er\u0151s\u00edtik az izmokat.<\/strong> A t\u00f6rzs edz\u00e9s\u00e9t <a href=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" class=\"ek-link\">otthonunk <\/a>k\u00e9nyelm\u00e9ben is k\u00f6nnyen megoldhatjuk. Abban az esetben, ha minden aktivit\u00e1st h\u00e9tv\u00e9g\u00e9n szeretn\u00e9l p\u00f3tolni, lehet, hogy t\u00faler\u0151lteted az izmaidat, s ezzel is kiv\u00e1lthatod a f\u00e1jdalmat.<\/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 is-style-default\">3. Tests\u00faly<\/h3>\n\n\n\n<p>A gyors h\u00edz\u00e1s nem csak az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00fcnkre van negat\u00edv hat\u00e1ssal, hanem a h\u00e1tf\u00e1j\u00e1sra is. Izmaink nem lesznek felk\u00e9sz\u00fclve arra, hogy <strong>nagyobb tests\u00falyt kell hordozniuk<\/strong>, s ez\u00e1ltal hamar kialakul a h\u00e1tf\u00e1j\u00e1s is. Hasonl\u00f3 hat\u00e1ssal b\u00edr a <strong>hosszantart\u00f3 t\u00fals\u00faly vagy az elh\u00edz\u00e1s is<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Genetika<\/h3>\n\n\n\n<p>N\u00e9h\u00e1ny h\u00e1tgerinc probl\u00e9ma vagy h\u00e1tf\u00e1jdalom<strong> genetikai eredet\u0171 is lehet<\/strong>. P\u00e9ldak\u00e9nt megeml\u00edthetj\u00fck az<strong> artritisz <\/strong>(\u00edz\u00fcleti gyullad\u00e1s) <strong>k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1it vagy a szkoli\u00f3zist<\/strong> (gerincferd\u00fcl\u00e9s). Ha tudod, hogy ezekre hajlamos lehetsz, \u00e9rdemes min\u00e9l nagyobb hangs\u00falyt helyezni a megel\u0151z\u00e9sre, valamint kik\u00e9rni egy ortop\u00e9d szakember vagy fizikoterapeuta v\u00e9lem\u00e9ny\u00e9t. Min\u00e9l kor\u00e1bban elkezdesz figyelni a megel\u0151z\u00e9sre, ann\u00e1l hat\u00e9konyabban ker\u00fclheted el ezeket a probl\u00e9m\u00e1kat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Stressz<\/h3>\n\n\n\n<p>Ha az ember stresszben \u00e9l, az <strong>izmai sokkal fesz\u00fcltebbek<\/strong>, mint ha nyugodt \u00e9s kiegyens\u00falyozott lenne. Ez a fesz\u00fclts\u00e9g id\u0151vel szint\u00e9n izomf\u00e1jdalmakat okozhat. Amennyiben lehets\u00e9ges, a hossz\u00fat\u00e1v\u00fa stresszt ki kell z\u00e1rni az \u00e9let\u00fcnkb\u0151l, mivel k\u00e9z a k\u00e9zben j\u00e1r egy\u00e9b kr\u00f3nikus megbeteged\u00e9sekkel.<\/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 is-style-default\">6. Doh\u00e1nyz\u00e1s<\/h3>\n\n\n\n<p>Cikk\u00fcnk elej\u00e9n m\u00e1r eml\u00edtett\u00fck, hogy a hosszantart\u00f3 \u00fcl\u00e9s ugyanolyan rossz szok\u00e1s mint a doh\u00e1nyz\u00e1s, de musz\u00e1j felh\u00edvnunk a figyelmet <strong>e kett\u0151 tev\u00e9kenys\u00e9g kombin\u00e1ci\u00f3j\u00e1ra <\/strong>is. Abban az esetben, ha eg\u00e9sz nap \u00fclsz \u00e9s r\u00e1ad\u00e1sul rendszeresen doh\u00e1nyzol, akkor a tromb\u00f3zis \u00e9s az infarktus fokozott vesz\u00e9ly\u00e9n k\u00edv\u00fcl <strong>n\u00f6vekszik a h\u00e1tf\u00e1j\u00e1s kialakul\u00e1s\u00e1nak kock\u00e1zata is<\/strong>. Azt gondolod, hogy ez a kett\u0151 nem f\u00fcgg \u00f6ssze? Az ellenkez\u0151je az igaz. <strong>A doh\u00e1nyz\u00e1s rontja a csigoly\u00e1k k\u00f6z\u00f6tti porckorongok v\u00e9r- \u00e9s oxig\u00e9nell\u00e1t\u00e1s\u00e1t<\/strong>, aminek k\u00f6sz\u00f6nhet\u0151en kor\u00e1bban kialakulhat a degener\u00e1ci\u00f3, s az ezzel j\u00e1r\u00f3 f\u00e1jdalom.<\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg\" alt=\"Egyoldali terhel\u00e9s\" class=\"wp-image-196632\" title=\"Egyoldali terhel\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-317x400.jpg 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1217x1536.jpg 1217w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1622x2048.jpg 1622w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-scaled.jpg 2028w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:114px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Egyoldali terhel\u00e9s<\/h3>\n\n\n\n<p>A h\u00e1t egyik oldal\u00e1nak t\u00falzott terhel\u00e9se&nbsp; az izmok asszimetri\u00e1j\u00e1hoz vezethet, aminek k\u00f6vetkezt\u00e9ben a h\u00e1t deform\u00e1l\u00f3dhat. Ez az ar\u00e1nytalan, egyoldali terhel\u00e9s meglehet\u0151sen <strong>gyakori egyes sportokn\u00e1l<\/strong>, mint p\u00e9ld\u00e1ul a&nbsp; tenisz, squash \u00e9s hasonl\u00f3k, amelyekn\u00e9l a j\u00e1t\u00e9kos az \u00fct\u0151t mindig az egyik kez\u00e9ben tartja. Ezekn\u00e9l a fizikai aktivit\u00e1sokn\u00e1l <b>az egyoldal\u00fa terhel\u00e9st kompenz\u00e1lni kell.<\/b><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00falzott egyoldal\u00fa h\u00e1tterhel\u00e9st okozhat p\u00e9ld\u00e1ul a gyakori<strong>&nbsp;v\u00e1llt\u00e1ska visel\u00e9s<\/strong> is. A h\u00f6lgyek \u00e1ltal\u00e1ban mindig ugyanazon a v\u00e1llukon hordj\u00e1k a t\u00e1sk\u00e1t, s ha azt is figyelembe vessz\u00fck, hogy mi mindent tal\u00e1lhat\u00f3 a t\u00e1sk\u00e1jukban, ez jelent\u0151s terhel\u00e9st jelent. Emiatt mindenk\u00e9ppen \u00e9rdemes a terhelt oldalt cser\u00e9lgetni, ha csak bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1t vagy edz\u0151t\u00e1sk\u00e1t hordunk, akkor is.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most, hogy m\u00e1r tudjuk, hogy mi\u00e9rt vesz\u00e9lyes a rendszeres \u00e9s hosszantart\u00f3 \u00fcl\u00e9s, milyen t\u00edpus\u00fa h\u00e1tf\u00e1j\u00e1sok l\u00e9teznek, valamint, hogy milyen t\u00e9nyez\u0151k befoly\u00e1solhatj\u00e1k azt, v\u00e9gre foglalkozhatunk a <strong>7 tippel, amelyek seg\u00edtenek a h\u00e1tf\u00e1j\u00e1st minimaliz\u00e1lni vagy ak\u00e1r teljesen megszabad\u00edtanak t\u0151le.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Figyelj_a_helyes_testtartasra\"><\/span>1. Figyelj a helyes testtart\u00e1sra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindegy, hogy \u00fclsz vagy \u00e1llsz, mindk\u00e9t tev\u00e9kenys\u00e9gn\u00e9l, s val\u00f3j\u00e1ban sportol\u00e1s vagy m\u00e1s fizikai aktivit\u00e1s k\u00f6zben is \u00e9rdemes <b>figyelni a helyes testtart\u00e1sra.<\/b> A tov\u00e1bbiakban le\u00edrjuk, hogy hogyan kell kin\u00e9znie a helyes testhelyzetben val\u00f3 \u00fcl\u00e9snek vagy \u00e1ll\u00e1snak.<\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"663\" height=\"879\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg\" alt=\"Helyes testtart\u00e1s\" class=\"wp-image-196672\" title=\"Helyes testtart\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg 663w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311-302x400.jpg 302w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Hogyan kell helyesen \u00e1llni <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c1ll\u00e1skor a tested pr\u00f3b\u00e1ld felfel\u00e9 ny\u00fajtani, hogy egyenes legyen.<\/li>\n\n\n\n<li>A v\u00e1llad h\u00fazd h\u00e1tra \u00e9s a hasad is pr\u00f3b\u00e1ld beh\u00fazni.<\/li>\n\n\n\n<li>Tartsd a fejed egyenesen, az \u00e1ll \u00e9s a nyak 90 fokos sz\u00f6get kell, hogy bez\u00e1rjon.<\/li>\n\n\n\n<li>A karokat hagyd laz\u00e1n l\u00f3gni a t\u00f6rzsed mellett.&nbsp;<\/li>\n\n\n\n<li>A l\u00e1baid k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9gben legyenek.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Hogyan kell helyesen \u00fclni <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A l\u00e1baidat helyezd a talajra, ne keresztezd \u0151ket. Ha nem \u00e9r le a f\u00f6ldig, haszn\u00e1lj al\u00e1t\u00e9tet.<\/li>\n\n\n\n<li>A combok \u00e9s a l\u00e1bsz\u00e1r a t\u00e9rdhajlatban k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get kell, hogy bez\u00e1rjon. Hasonl\u00f3 sz\u00f6gnek kell lennie a t\u00f6rzs \u00e9s a combok k\u00f6z\u00f6tt, valamint a felkar \u00e9s az alkar hajlat\u00e1ban is.<\/li>\n\n\n\n<li>A v\u00e1llad laz\u00edtsd el, a k\u00f6ny\u00f6k\u00f6d pr\u00f3b\u00e1ld a tested mellett tartani.<\/li>\n\n\n\n<li>A h\u00e1tad t\u00e1maszd meg. Ha olyan sz\u00e9ked van, amely nem t\u00e1masztja a derekat, haszn\u00e1lj p\u00e9ld\u00e1ul egy p\u00e1rn\u00e1t.<\/li>\n\n\n\n<li>Ha sz\u00e1m\u00edt\u00f3g\u00e9pen dolgozol, a fejed tartsd egyenesen, s a szemed legyen a k\u00e9perny\u0151vel szemben, hogy ne kelljen a sz\u00e1m\u00edt\u00f3g\u00e9p fel\u00e9 hajolnod.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Cserelgesd_a_testhelyzeteket\"><\/span>2. Cser\u00e9lgesd a testhelyzeteket<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"985\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg\" alt=\"Ny\u00fajt\u00e1s h\u00e1tf\u00e1j\u00e1s eset\u00e9n\" class=\"wp-image-196686\" title=\"Ny\u00fajt\u00e1s h\u00e1tf\u00e1j\u00e1s eset\u00e9n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-400x351.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1536x1346.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje.jpg 1831w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha ak\u00e1r eg\u00e9sz nap is kib\u00edrn\u00e1d a legide\u00e1lisabb \u00fcl\u0151 poz\u00edci\u00f3ban, izmaid elf\u00e1radn\u00e1nak \u00e9s f\u00e1jn\u00e1nak. Ide\u00e1lis megold\u00e1s teh\u00e1t, ha <strong>cser\u00e9lgeted a testhelyzeteket, rendszeresen ny\u00fajtasz vagy \u00e1tmozgatod egy kicsit az eg\u00e9sz tested<\/strong>. M\u00e9g a legelfoglaltabb embernek is rendszeresen (legjobb minden \u00f3r\u00e1ban) legal\u00e1bb egy percre <strong>fel kellene kelnie az \u00edr\u00f3asztalt\u00f3l \u00e9s megny\u00fajtania test\u00e9t<\/strong>.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy v\u00e9rbeli fitnessim\u00e1d\u00f3t semmi nem akad\u00e1lyozhat meg abban, hogy a munk\u00e1t <strong>mini edz\u00e9ssel <\/strong>v\u00e1ltakoztassa, n\u00e9h\u00e1ny <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">guggol\u00e1s<\/a> vagy fekv\u0151t\u00e1masz form\u00e1j\u00e1ban. Amennyiben a munk\u00e1d engedi, pr\u00f3b\u00e1ld beiktatni a <strong>s\u00e9t\u00e1l\u00f3s meetinget.<\/strong> A koll\u00e9g\u00e1iddal val\u00f3 telefonbesz\u00e9lget\u00e9s k\u00f6zben abszol\u00fat nem musz\u00e1j \u00fcln\u00f6d k\u00fcl\u00f6n\u00f6sen ha kreat\u00edv vagy. Teh\u00e1t egy f\u00e9l\u00f3r\u00e1s meeting s\u00e9ta felpezsd\u00edti a v\u00e9rkering\u00e9sedet \u00e9s ut\u00e1na<strong> jobban <\/strong>fogsz tudni<strong> koncentr\u00e1lni is<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Taplalkozas\"><\/span>3. T\u00e1pl\u00e1lkoz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9tkez\u00e9s<strong> az \u00e9let szinte minden ter\u00fclet\u00e9re hat\u00e1ssal van<\/strong>, ez\u00e9rt fontos most is eml\u00edt\u00e9st tenni r\u00f3la. Ahogy m\u00e1r kor\u00e1bban \u00edrtuk, a gyors tests\u00faly n\u00f6veked\u00e9s, a t\u00fals\u00faly \u00e9s az elh\u00edz\u00e1s a gyakran okoz h\u00e1tf\u00e1j\u00e1st. S lehet, hogy te is tudod, hogy milyen<strong> egyszer\u0171 felszedni p\u00e1r kil\u00f3t<\/strong>, ha eg\u00e9sz nap dolgozol \u00e9s minim\u00e1lis mozg\u00e1s van az \u00e9letedben. Alap \u00e1ttekint\u00e9st kaphatsz a kal\u00f3ri\u00e1k \u00e9s a makrot\u00e1panyagok m\u0171k\u00f6d\u00e9s\u00e9r\u0151l a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hogyan sz\u00e1moljuk ki az energia- \u00e9s a makrot\u00e1panyag bevitelt tests\u00falycs\u00f6kkent\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s eset\u00e9n<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amennyiben nincs kedved a kal\u00f3ri\u00e1kat sz\u00e1molgatni, de ennek ellen\u00e9re sz\u00edvesen t\u00e1pl\u00e1lkozn\u00e1l eg\u00e9szs\u00e9gesebben, tartsd be ezt a n\u00e9h\u00e1ny tan\u00e1csot:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ne edd magad t\u00fal<\/strong> \u00e9s fejezd be kor\u00e1bban az ev\u00e9st, minthogy azt \u00e9rezn\u00e9d, hogy teljesen j\u00f3llakt\u00e1l.<\/li>\n\n\n\n<li>Tartsd be a <strong>3 f\u0151\u00e9tkez\u00e9st<\/strong> \u00e9s ezt sz\u00fcks\u00e9g szerint eg\u00e9sz\u00edtsd ki snackekkel. Pr\u00f3b\u00e1ld <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tart-vissza-a-nassolas-a-fogyastol-11-egyszeru-mod-hogy-ellenorzes-alatt-tartsd-a-dietad\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elker\u00fclni a nap k\u00f6zbeni nassol\u00e1st<\/a>, mert ezek a kal\u00f3ri\u00e1k is sz\u00e1m\u00edtanak.<\/li>\n\n\n\n<li>Figyelj arra, hogy minden \u00e9tkez\u00e9s tartalmazzon <b><a href=\"https:\/\/gymbeam.hu\/protein-pancake-mix-gymbeam.html\" class=\"ek-link\">feh\u00e9rjeforr\u00e1st<\/a>,<\/b> p\u00e9ld\u00e1ul tejterm\u00e9ket, h\u00fast, <a href=\"https:\/\/gymbeam.hu\/egyeb-fitnesz-etelek\" class=\"ek-link\">n\u00f6v\u00e9nyi h\u00fashelyettes\u00edt\u0151ket<\/a> vagy hasonl\u00f3kat. T\u00f6bbet is megtudhatsz a feh\u00e9rj\u00e9kr\u0151l a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 olyan \u00e9lelmiszer, amellyel k\u00f6nnyed\u00e9n juttathatsz feh\u00e9rj\u00e9t az \u00e9trendedbe<\/a>.<\/li>\n\n\n\n<li>Ne feledkezz meg az <strong><a href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" class=\"ek-link\">\u00f6sszetett sz\u00e9nhidr\u00e1tokr\u00f3l<\/a><\/strong> (pl. teljes ki\u0151rl\u00e9s\u0171 <a href=\"https:\/\/gymbeam.hu\/tesztak\" class=\"ek-link\">k\u00f6retek<\/a>) \u00e9s az <strong>eg\u00e9szs\u00e9ges zs\u00edrokr\u00f3l<\/strong> (pl. <a aria-label=\"di\u00f3f\u00e9l\u00e9k (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k<\/a>, <a href=\"https:\/\/gymbeam.hu\/olajok\" class=\"ek-link\">extra sz\u0171z ol\u00edvaolaj<\/a>, <a href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" class=\"ek-link\">omega-3 zs\u00edrsavak<\/a>).<\/li>\n\n\n\n<li>Pr\u00f3b\u00e1lj <strong>min\u00e9l kevesebb feldolgozott \u00e9lelmiszert fogyasztani<\/strong>.<\/li>\n\n\n\n<li>Minden nap fogyassz <strong>400 g z\u00f6lds\u00e9get \u00e9s 200 g gy\u00fcm\u00f6lcs\u00f6t<\/strong>.<\/li>\n\n\n\n<li>Gy\u0151z\u0151dj meg r\u00f3la, hogy a t\u00e1pl\u00e1l\u00e9kod tartalmaz elegend\u0151 mang\u00e1nt, <a href=\"https:\/\/gymbeam.hu\/kalcium\" class=\"ek-link\">kalciumot<\/a>, <a href=\"https:\/\/gymbeam.hu\/c-vitamin-1000-mg-gym-beam.html\" class=\"ek-link\">C-vitamint<\/a>, <a href=\"https:\/\/gymbeam.hu\/vitamin-d3-1000-iu-gymbeam.html\" class=\"ek-link\">D-vitamint<\/a>, <a href=\"https:\/\/gymbeam.hu\/vitaminok\" class=\"ek-link\">K-vitamint<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/cink-gymbeam.html\" target=\"_blank\" aria-label=\"cinket (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinket<\/a>. Az \u00f6sszes felsorolt anyag hozz\u00e1j\u00e1rul a csontok eg\u00e9szs\u00e9g\u00e9hez.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg\" alt=\"Eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s\" class=\"wp-image-196700\" style=\"width:843px;height:562px\" title=\"Eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Ergonomikus_berendezes\"><\/span>4. Ergonomikus berendez\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha van valami, amin t\u00e9nyleg nem \u00e9ri meg sp\u00f3rolni, az az \u00e1gy \u00e9s az irodai sz\u00e9k. Tekintettel arra, hogy az ember <strong>k\u00f6r\u00fclbel\u00fcl napi 8 \u00f3r\u00e1t dolgozik<\/strong>, amihez m\u00e9g nem sz\u00e1moljuk hozz\u00e1 az otthoni internetez\u00e9st, \u00e9rdemes j\u00f3 min\u0151s\u00e9g\u0171, ergonomikus sz\u00e9ket v\u00e1lasztani, ami megfelel\u0151en t\u00e1masztja a h\u00e1tat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Figyelj r\u00e1, hogy a sz\u00e9k a k\u00f6vetkez\u0151kkel rendelkezzen: <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u00e1ll\u00edthat\u00f3 magass\u00e1g<\/strong> \u2013 \u00fagy, hogy a talpad \u00e9rjen le a padl\u00f3ra \u00e9s a l\u00e1bad a t\u00e9rdhajlatban 90 fokos sz\u00f6get z\u00e1rjon be<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">megfelel\u0151 \u00fcl\u00e9s m\u00e9lys\u00e9g \u00e9s sz\u00e9less\u00e9g<\/strong> \u2013 az embernek \u00fagy kellene \u00fclnie, hogy a feneke hozz\u00e1\u00e9rjen a h\u00e1tt\u00e1ml\u00e1hoz, valamint a t\u00e9rdhajlat \u00e9s a sz\u00e9k k\u00f6z\u00f6tt k\u00f6r\u00fclbel\u00fcl 5\u201310 cm t\u00e1vols\u00e1g legyen.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">der\u00e9kt\u00e1masszal rendelkez\u0151 h\u00e1tt\u00e1mla<\/strong>, amely megfelel\u0151 t\u00e1maszt \u00e9s k\u00e9nyelmet ny\u00fajt, valamint <strong>fejt\u00e1mla<\/strong>, ami haszn\u00e1lhat\u00f3 a finom hint\u00e1z\u00e1shoz.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">kart\u00e1masz<\/strong>, amely nem csak a karoknak ny\u00fajt pihen\u00e9st, hanem a v\u00e1llaknak is<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">mechanizmusok<\/strong>, amelyek lehet\u0151v\u00e9 teszik a sz\u00e9k hint\u00e1z\u00e1s\u00e1t, mozg\u00e1s\u00e1t \u00e9s forg\u00e1s\u00e1t, ami egyszer\u0171bb\u00e9 teszi az irod\u00e1ban val\u00f3 mozg\u00e1st, valamint az akt\u00edv \u00fcl\u00e9st<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugyan\u00fagy fontos az \u00e1gyban a<strong> matrac min\u0151s\u00e9ge<\/strong>, mivel j\u00f3 esetben alv\u00e1ssal is nyolc \u00f3r\u00e1t t\u00f6lt\u00fcnk naponta. Ennek <strong>el\u00e9g kem\u00e9nynek kell lennie ahhoz, hogy megfelel\u0151 ellen\u00e1ll\u00e1st biztos\u00edtson a h\u00e1tgerincnek<\/strong>. Gondolj arra is, hogy egy matrac \u00e9lettarama \u00e1ltal\u00e1ban 8\u201310 \u00e9v. Teh\u00e1t ha a matracod m\u00e9g a gyerekkorodb\u00f3l val\u00f3 \u00e9s harminc fel\u00e9 k\u00f6zeledsz, vagy h\u00e1tf\u00e1j\u00e1s gy\u00f6t\u00f6r, itt az ideje \u00faj ut\u00e1n n\u00e9zni. Szint\u00e9n \u00e9rdemes beszerezni egy <strong>ergonomikus p\u00e1rn\u00e1t is.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>H\u00e1tf\u00e1jdalmak eset\u00e9n \u00e9rdemes elgondolkodni a <strong>testhelyzeten is, amelyet alv\u00e1s k\u00f6zben felveszel<\/strong>. Magadnak kell kitapasztalnod, hogy melyik sz\u00e1modra a legjobb. H\u00e1tf\u00e1j\u00e1s eset\u00e9n azonban el\u0151ny\u00f6sebb <strong>h\u00e1ton fekve aludni, al\u00e1t\u00e1masztott t\u00e9rdekkel<\/strong>, hogy el\u00e9rj\u00fck a neutr\u00e1lis h\u00e1tgerinc \u00edvet, vagy <strong>oldalt fekve, p\u00e1rn\u00e1val a t\u00e9rdek k\u00f6z\u00f6tt.<\/strong> Nem aj\u00e1nlott viszont hason fekve aludni, mivel \u00fagy t\u00falzott terhel\u00e9s \u00e9ri a h\u00e1tgerinc nyaki szakasz\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Iktass_be_rendszeres_testmozgast\"><\/span>5. Iktass be rendszeres testmozg\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rendszeres sport aktivit\u00e1s hasonl\u00f3an mint a t\u00e1pl\u00e1lkoz\u00e1s <strong>pozit\u00edv hat\u00e1ssal van \u00e9letmin\u0151s\u00e9g\u00fcnkre<\/strong>. Hosszas \u00fcl\u00e9s ut\u00e1n seg\u00edt<strong> lend\u00fcletbe hozni a merev izmokat<\/strong>, s ha az er\u0151s\u00edt\u0151 edz\u00e9sre \u00f6sszpontos\u00edtasz, ar\u00e1nylag hamar meg\u00e9rezheted, hogy izmaid jobb t\u00e1maszt ny\u00fajtanak a h\u00e1tgerincednek. Ez\u00e1ltal jobb tart\u00e1sod lesz, s r\u00e1ad\u00e1sul a h\u00e1tad is kev\u00e9sb\u00e9 fog f\u00e1jni. Egy mag\u00e1n kutat\u00e1s szerint a h\u00e1tf\u00e1j\u00e1sra <strong>pozit\u00edv hat\u00e1ssal vannak a kardio gyakorlatok is, mint p\u00e9ld\u00e1ul az \u00fasz\u00e1s, a gyalogl\u00e1s \u00e9s a ker\u00e9kp\u00e1roz\u00e1s<\/strong>, k\u00f6zepes intenzit\u00e1ssal. Ellenkez\u0151leg, h\u00e1tf\u00e1j\u00e1s eset\u00e9n nem ide\u00e1lis az intenz\u00edv fizikai aktivit\u00e1s, mint a tenisz, a golf vagy a lovagl\u00e1s. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/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\/2020\/11\/chuze-1124x749.jpg\" alt=\"S\u00e9t\u00e1lj rendszeresen\" class=\"wp-image-196726\" style=\"width:843px;height:562px\" title=\"S\u00e9t\u00e1lj rendszeresen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mozg\u00e1ssal \u00f6sszef\u00fcgg\u00e9sben sz\u00fcks\u00e9ges eml\u00edt\u00e9st tenni a <strong>c\u00e9lzott h\u00e1tizom gyakorlatokr\u00f3l<\/strong>, amelyeket otthon is elv\u00e9gezhetsz a h\u00e1tf\u00e1j\u00e1s kezel\u00e9se \u00e9rdek\u00e9ben. Ezek seg\u00edts\u00e9g\u00e9vel er\u0151s\u00edtheted a gyenge h\u00e1tizmokat \u00e9s a megny\u00fajthatod a ler\u00f6vid\u00fclt izmokat. El\u00e9g el\u0151venni a <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" class=\"ek-link\">j\u00f3gasz\u0151nyeget <\/a>\u00e9s m\u00e1r kezdhetj\u00fck is. Amennyiben kezel\u0151orvosod nem \u00edrt el\u0151 konkr\u00e9t tornagyakorlatokat, felhaszn\u00e1lhatod a cikk\u00fcnkben szerepl\u0151 gyakorlatokat: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 h\u00e1tizom gyakorlat, amelyek seg\u00edthetnek h\u00e1t \u00e9s gerinc f\u00e1jdalmakn\u00e1l<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abban az esetben, ha a fentebb eml\u00edtett <strong>fels\u0151 keresztezett szindr\u00f3m\u00e1ban <\/strong>szenvedsz, iktass be erre alkalmas <strong>kiegyens\u00falyoz\u00f3 gyakorlatokat<\/strong>, amelyek legink\u00e1bb a mellkas, a nyaki gerinc \u00e9s a v\u00e1llizmok ellaz\u00edt\u00e1s\u00e1ra \u00f6sszpontos\u00edtanak. Ne feledkezz meg a mellizmok, a nyak, a fels\u0151 trap\u00e9z, a lapockaemel\u0151 izom \u00e9s a gerincfesz\u00edt\u0151 izom <strong>ny\u00fajt\u00e1s\u00e1r\u00f3l <\/strong>sem.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Als\u00f3 keresztezett szindr\u00f3ma <\/strong>eset\u00e9n \u00f6sszpontos\u00edts a medence, a cs\u00edp\u0151\u00edz\u00fclet \u00e9s a der\u00e9k<strong> ellaz\u00edt\u00e1s\u00e1ra<\/strong>. Ne feledkezz el azonban a cs\u00edp\u0151horpasz izom, a combfesz\u00edt\u0151 izom, a gerincfesz\u00edt\u0151 izom \u00e9s a n\u00e9gysz\u00f6glet\u0171 \u00e1gy\u00e9kizom<strong> megny\u00fajt\u00e1s\u00e1r\u00f3l <\/strong>sem. Tov\u00e1bb\u00e1 pr\u00f3b\u00e1ld meg <strong>er\u0151s\u00edteni <\/strong>a m\u00e9ly t\u00f6rzs stabiliz\u00e1torokat, a hasizmokat, a medencefen\u00e9k izmait \u00e9s a farizmokat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Tartsd_fenn_a_lelki_egeszseged\"><\/span>6. Tartsd fenn a lelki eg\u00e9szs\u00e9ged<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg\" alt=\"Tartsd fenn a lelki eg\u00e9szs\u00e9ged\" class=\"wp-image-196763\" title=\"Tartsd fenn a lelki eg\u00e9szs\u00e9ged\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-313x400.jpg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1203x1536.jpg 1203w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1604x2048.jpg 1604w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg.jpg 1800w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha munka k\u00f6zben stresszesnek \u00e9rzed magad, pr\u00f3b\u00e1lj lass\u00edtani \u00e9s tudatos\u00edtani, hogy \u00e9ppen milyen testhelyzetben vagy. A sz\u00e1m\u00edt\u00f3g\u00e9p el\u0151tt g\u00f6rnyedsz, lehajlott fejjel, merev nyakkal \u00e9s a tested t\u00f6bbi r\u00e9sz\u00e9ben is fesz\u00fclts\u00e9get \u00e9rzel? Ilyen testhelyzetben<strong> a h\u00e1tadon k\u00edv\u00fcl k\u00f6nnyen megf\u00e1jdulhat a fejed is<\/strong>, a stressz \u00e9s a <strong>nyaki gerinc nem megfelel\u0151 helyzete miatt.<\/strong> A stresszel \u00f6sszef\u00fcgg\u0151 h\u00e1tf\u00e1j\u00e1s m\u00e1r a 12\u201316 \u00e9v k\u00f6z\u00f6tti l\u00e1nyokn\u00e1l is bebizonyosodott. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:71px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A stressz \u00e9s a h\u00e1tf\u00e1j\u00e1s cs\u00f6kkent\u00e9s\u00e9ben <strong>seg\u00edthet p\u00e9ld\u00e1ul a j\u00f3ga<\/strong>, de ha az az \u00e9rz\u00e9sed, hogy ez az aktivit\u00e1s nem neked val\u00f3, pr\u00f3b\u00e1ld ki a <strong>mindfulness gyakorlatokat<\/strong>, amelyeknek k\u00f6sz\u00f6nhet\u0151en megtanulod tudatosan \u00e1t\u00e9lni az adott pillanatot. Helyezd magad k\u00e9nyelembe \u00e9s figyelj a l\u00e9gz\u00e9sedre. Pr\u00f3b\u00e1lj nem gondolni semmire, s az \u00e9rkez\u0151 gondolatokat hessegesd el. Ha nem siker\u00fcl, sz\u00e1mold a kil\u00e9gz\u00e9seket \u00e9s bel\u00e9gz\u00e9seket. Ezzel a m\u00f3dszerrel <strong>megtanulod kontroll\u00e1lni a gondolataidat<\/strong>, s ezzel cs\u00f6kkentheted a stresszt. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Keress_fel_egy_szakembert\"><\/span>7. Keress fel egy szakembert<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amennyiben igyekezeted ellen\u00e9re nem siker\u00fclt cs\u00f6kkentened a h\u00e1tf\u00e1j\u00e1st, val\u00f3sz\u00edn\u0171leg nem ker\u00fclheted el, hogy<strong>&nbsp;szakemberhez fordulj<\/strong>. N\u00e9h\u00e1ny esetben seg\u00edthet egy <strong>szakszer\u0171<\/strong> <strong>massz\u00e1zs <\/strong>is, de gyakran musz\u00e1j<strong> orvos vagy fizikoterapeuta<\/strong> seg\u00edts\u00e9g\u00e9t k\u00e9rni. Akut f\u00e1jdalom eset\u00e9n, mint p\u00e9ld\u00e1ul a becs\u00edp\u0151d\u00f6tt der\u00e9k, megold\u00e1st ny\u00fajthat egy c\u00e9lzott injekci\u00f3 vagy f\u00e1jdalomcsillap\u00edt\u00f3 gy\u00f3gyszer, ami szabadon nem v\u00e1s\u00e1rolhat\u00f3 meg a gy\u00f3gyszert\u00e1rban, valamint m\u00e1s probl\u00e9ma megold\u00e1si javaslatot is kaphatsz. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_a_kovetkeztetes\"><\/span>Mi a k\u00f6vetkeztet\u00e9s? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Manaps\u00e1g, amikor a <strong>lakoss\u00e1g nagy r\u00e9sze naponta hossz\u00fa \u00f3r\u00e1kat t\u00f6lt \u00fcl\u00e9ssel<\/strong>, a f\u00e1jdalom nem ritkas\u00e1g. De mi\u00e9rt is szenvedj\u00fcnk, ha az esetek t\u00f6bbs\u00e9g\u00e9t k\u00f6nnyen befoly\u00e1solhatjuk? Ha nem tudod, hogyan kezdj hozz\u00e1, pr\u00f3b\u00e1ld meg\u00e1llap\u00edtani, hogy \u00e1ltal\u00e1ban milyen p\u00f3zban \u00fclsz vagy \u00e1llsz, \u00e9s figyelj oda a <strong>helyes testtart\u00e1sra<\/strong>. Term\u00e9szetes kell, hogy legyen egy <strong>ergonomikus sz\u00e9k<\/strong>, amin nem fogsz eg\u00e9sz nap egyfolyt\u00e1ban \u00fclni, mert <strong>rendszeresen ny\u00fajt\u00e1si sz\u00fcneteket <\/strong>iktatsz be. Nem feledkezhet\u00fcnk el a <strong>t\u00e1pl\u00e1lkoz\u00e1s, a testmozg\u00e1s \u00e9s a stressz cs\u00f6kkent\u00e9s\u00e9nek <\/strong>jelent\u0151s\u00e9g\u00e9r\u0151l sem. Minden eml\u00edtett t\u00e9nyez\u0151 nagyban hozz\u00e1j\u00e1rulhat a h\u00e1tf\u00e1j\u00e1s kialakul\u00e1s\u00e1hoz. S ha az az \u00e9rz\u00e9sed, hogy a h\u00e1tf\u00e1j\u00e1ssal egyed\u00fcl nem tudsz megbirk\u00f3zni, ne habozz \u00e9s fordulj szakemberhez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neked is probl\u00e9m\u00e1id vannak a h\u00e1tf\u00e1j\u00e1ssal a hosszantart\u00f3 \u00fcl\u00e9s k\u00f6vetkezt\u00e9ben? Ha igen, oszd meg vel\u00fcnk bev\u00e1lt tippjeidet, hogy mik\u00e9nt tudod cs\u00f6kkenteni a f\u00e1jdalmat. Amennyiben hasznosnak tal\u00e1ltad a cikket, oszd meg ismer\u0151seiddel is. Lehet, hogy \u0151ket is \u00e9ppen ez a probl\u00e9ma k\u00ednozza, s \u00edgy ak\u00e1r seg\u00edthetsz is nekik.<\/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\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Napjainkban a h\u00e1tf\u00e1j\u00e1s m\u00e1r nagyon sok embert \u00e9rint\u0151 probl\u00e9ma. Milyen t\u00e9nyez\u0151k befoly\u00e1solj\u00e1k \u00e9s mit tehet\u00fcnk, hogy megszabaduljunk t\u0151le?<\/p>\n","protected":false},"author":100,"featured_media":196985,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7626,7638,6360],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308734","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-hat","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tipp a hosszantart\u00f3 \u00fcl\u00e9s okozta h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Napjainkban a h\u00e1tf\u00e1j\u00e1s m\u00e1r nagyon sok embert \u00e9rint\u0151 probl\u00e9ma. 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