{"id":312626,"date":"2020-12-01T20:05:00","date_gmt":"2020-12-01T19:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312626"},"modified":"2024-05-20T12:43:35","modified_gmt":"2024-05-20T10:43:35","slug":"hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/","title":{"rendered":"Hogyan nehez\u00edtheted az otthoni edz\u00e9st ak\u00e1r fitness kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl is?"},"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\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/#Fogok_izmot_vesziteni_ha_csak_sajat_testsulyos_gyakorlatokat_vegzek\" title=\"Fogok izmot vesz\u00edteni, ha csak saj\u00e1t tests\u00falyos gyakorlatokat v\u00e9gzek?\">Fogok izmot vesz\u00edteni, ha csak saj\u00e1t tests\u00falyos gyakorlatokat v\u00e9gzek?<\/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\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/#Milyen_legyen_az_otthoni_edzes_fitness_eszkozok_nelkul\" title=\"Milyen legyen az otthoni edz\u00e9s fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl?\">Milyen legyen az otthoni edz\u00e9s fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl?<\/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\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/#10_modszer_arra_hogy_az_otthoni_edzesek_nagyobb_kihivast_jelentsenek\" title=\"10 m\u00f3dszer arra, hogy az otthoni edz\u00e9sek nagyobb kih\u00edv\u00e1st jelentsenek\">10 m\u00f3dszer arra, hogy az otthoni edz\u00e9sek nagyobb kih\u00edv\u00e1st jelentsenek<\/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\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Ha nincs otthoni edz\u0151termed, \u00e9s megszoktad, hogy teremben edzel, bizony\u00e1ra el\u00e9g neh\u00e9z az otthoni edz\u00e9sre \u00e1tv\u00e1ltani.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Sajnos a rendszeres saj\u00e1t tests\u00falyos guggol\u00e1sok vagy improviz\u00e1lt s\u00falyokkal v\u00e9gzett guggol\u00e1sok sosem jelenthetnek olyan kih\u00edv\u00e1st, mint a s\u00falyemel\u0151 rudat maxim\u00e1lis s\u00fallyal pakolod meg, \u00e9s rekordot pr\u00f3b\u00e1lsz \u00e1ll\u00edtani.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Azonban az otthoni edz\u00e9sek fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl is jelenthetnek kih\u00edv\u00e1st a sz\u00e1modra!<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ismerd meg a mai cikk\u00fcnkben bemutatott tippjeinket.<\/span><\/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=\"Fogok_izmot_vesziteni_ha_csak_sajat_testsulyos_gyakorlatokat_vegzek\"><\/span>Fogok izmot vesz\u00edteni, ha csak saj\u00e1t tests\u00falyos gyakorlatokat v\u00e9gzek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Az izomt\u00f6meg cs\u00f6kken\u00e9se \u00e1ltal\u00e1ban az els\u0151 <strong>10-14 edz\u00e9s n\u00e9lk\u00fcl napon<\/strong><\/span> kezd\u0151dik. <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">M\u00e9gis \u00fagy \u00e9rzed, hogy az izmaid m\u00e1r az els\u0151 p\u00e1r edz\u00e9s n\u00e9lk\u00fcli nap ut\u00e1n is egyre kisebbek?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ez az <strong>izom glikog\u00e9n \u00e9s v\u00edz vesztes\u00e9g\u00e9nek<\/strong> k\u00f6sz\u00f6nhet\u0151, amit az edz\u00e9s kimarad\u00e1sa okoz.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Figyelembe v\u00e9ve az alapvet\u0151, figyelmesen \u00f6ssze\u00e1ll\u00edtott edz\u00e9sterv aj\u00e1nl\u00e1sokat, heti 3-4 edz\u00e9s kell, a nagy izomcsoportokra 3 gyakorlat, minden kisebb izomra pedig 2 gyakorlat 3-4 sorozattal, az al\u00e1bbiak szerint. Ez azt jelenti, hogy ebb\u0151l a szempontb\u00f3l az <strong>izomt\u00f6meg fenntart\u00e1s\u00e1hoz<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>el\u00e9g a teljes test edz\u00e9s legal\u00e1bb k\u00e9tszer egy h\u00e9ten, izomcsoportonk\u00e9nt 1-2 tisztess\u00e9ges gyakorlattal,<\/strong> azaz annyi ism\u00e9tl\u00e9ssz\u00e1mmal, m\u00edg az izom ki nem mer\u00fcl.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3\u20134]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amint l\u00e1tod, b\u00e1rmilyen edz\u00e9s jobb, mint a semmi. Ki merem jelenteni, hogy a legt\u00f6bb ember hetente t\u00f6bbsz\u00f6r edz, a f\u0151 probl\u00e9ma m\u00e9gis az edz\u00e9s intenzit\u00e1s\u00e1nak fenntart\u00e1sa fitnesz kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl.<\/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=\"Milyen_legyen_az_otthoni_edzes_fitness_eszkozok_nelkul\"><\/span>Milyen legyen az otthoni edz\u00e9s fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mindenekel\u0151tt \u00e9lvezned kell, \u00e9s el\u00e9g nagy kih\u00edv\u00e1st kell jelentsen.<\/li>\n\n\n\n<li>Csak\u00fagy, mint az edz\u0151teremben, az otthoni edz\u00e9s is ig\u00e9nyes \u00e9s intenz\u00edv kell lennie.<\/li>\n\n\n\n<li>A sz\u00e9ri\u00e1kat az izom kimer\u00fcl\u00e9s\u00e9ig kell v\u00e9gezni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Term\u00e9szetesen csin\u00e1lhatjuk a fekv\u0151t\u00e1maszokat vagy a rendszeres guggol\u00e1st, mik\u00f6zben a kedvenc sorozatunk teljes epiz\u00f3dj\u00e1t n\u00e9zz\u00fck, m\u00edg m\u00e1sok 20 ism\u00e9tl\u00e9s ut\u00e1n megk\u00f6zel\u00edtik az izomkimer\u00fcl\u00e9st.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ez\u00e9rt kell m\u00e1s m\u00f3dot keresni, hogy az edz\u00e9s meger\u0151ltet\u0151bb legyen, \u00e9s n\u00f6velj\u00fck annak intenzit\u00e1s\u00e1t.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ne feledkezz meg a min\u0151s\u00e9gi t\u00e1pl\u00e1lkoz\u00e1sr\u00f3l \u00e9s elegend\u0151 feh\u00e9rje bevitelr\u0151l sem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ha nem siker\u00fclt otthoni edz\u00e9stervet \u00f6ssze\u00e1ll\u00edtani, olvasd el cikk\u00fcnket <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-6-legnagyobb-hiba-az-eroedzeseknel-avagy-hogyan-erosodjunk-meg\/\" target=\"_blank\" aria-label=\"Hogyan \u00e1ll\u00edtsunk \u00f6ssze j\u00f3 edz\u00e9stervet otthoni edz\u00e9shez? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan \u00e1ll\u00edtsunk \u00f6ssze j\u00f3 edz\u00e9stervet otthoni edz\u00e9shez?<\/a><\/strong><\/span><\/span><\/p>\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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Mennyi id\u0151, m\u00edg az izmok elkezdenek cs\u00f6kkeni, ha abbahagyom az edz\u00e9st?\" class=\"wp-image-194521\" style=\"width:843px;height:563px\" title=\"Mennyi id\u0151, m\u00edg az izmok elkezdenek cs\u00f6kkeni, ha abbahagyom az edz\u00e9st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" 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\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=\"10_modszer_arra_hogy_az_otthoni_edzesek_nagyobb_kihivast_jelentsenek\"><\/span>10 m\u00f3dszer arra, hogy az otthoni edz\u00e9sek nagyobb kih\u00edv\u00e1st jelentsenek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Lass\u00edts le a gyakorlatok k\u00f6zben<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Az er\u0151edz\u00e9s tervez\u00e9sekor a <strong>Time Under Tension<\/strong> (TUT, vagyis az az id\u0151tartam, m\u00edg az izom fesz\u00fclt \u00e1llapotban van) v\u00e1ltoz\u00f3t \u00e1ltal\u00e1ban nagyon gyakran figyelmen k\u00edv\u00fcl hagyj\u00e1k.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ez arra utal, hogy h\u00e1ny m\u00e1sodpercig v\u00e9gzel egy mozdulatsort, vagy h\u00e1ny m\u00e1sodpercet \u00e1ll\u00edtasz be egy gyakorlatra vagy izomcsoportra.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Egyszer\u0171bben fogalmazva, az az id\u0151tartam, am\u00edg az izom meg van fesz\u00fclve.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Fontos tov\u00e1bb\u00e1, hogy ne vigy\u00fck t\u00falz\u00e1sba.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Shoenfeld (2015) szerint az izomhipertr\u00f3fi\u00e1val kapcsolatban egy ism\u00e9tl\u00e9s elv\u00e9gz\u00e9s\u00e9nek becs\u00fclt maxim\u00e1lis ideje <strong>8 m\u00e1sodperc<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Tanulm\u00e1nyok szerint a 10 m\u00e1sodpercn\u00e9l hosszabb id\u0151tartam e tekintetben m\u00e1r ink\u00e1bb kontraprodukt\u00edv.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Bizony\u00e1ra tudod j\u00f3l, hogy guggol\u00e1st vagy fekv\u0151t\u00e1maszt nagyon gyorsan csin\u00e1lni nem olyan neh\u00e9z, mint lass\u00edtani a temp\u00f3t, k\u00fcl\u00f6n\u00f6sen a mozdulatsor excentrikus (leereszt\u0151) f\u00e1zis\u00e1ban.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">A mozg\u00e1s excentrikus f\u00e1zis\u00e1ra val\u00f3 \u00f6sszpontos\u00edt\u00e1s szint\u00e9n nagyobb, testmozg\u00e1s okozta \u201eizomk\u00e1rosod\u00e1st\u201d eredm\u00e9nyez, \u00e9s \u00edgy nagyobb izomhipertr\u00f3fi\u00e1hoz vezet.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/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 \u00faj gyakorlatokat kipr\u00f3b\u00e1lni, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 saj\u00e1t tes\u00fallyal v\u00e9gzett gyakorlat, ami form\u00e1ba hoz<\/a><\/strong> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Hogyan lehet kihaszn\u00e1lni az edz\u00e9s temp\u00f3j\u00e1nak lass\u00edt\u00e1s\u00e1t?<\/span><\/span><\/strong><\/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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Kifejezetten a mozg\u00e1s excentrikus f\u00e1zis\u00e1ban, amikor lefel\u00e9 ir\u00e1nyul\u00f3 mozg\u00e1st v\u00e9gzel, <strong>lass\u00edts le<\/strong> \u00e9s sz\u00e1molj el 6-ig. Majd vedd fel \u00fajra a kiindul\u00e1si helyzetet.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Egy ilyen gyakorlat k\u00f6r\u00fclbel\u00fcl 8 m\u00e1sodpercig tartson.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>B\u00f3nuszk\u00e9nt pedig,<\/strong> a t\u00f6rzsed jobban ig\u00e9nybe van v\u00e9ve, <strong>ami p\u00e9ld\u00e1ul az ilyen lassabban v\u00e9gzett fekv\u0151t\u00e1maszok eset\u00e9ben m\u00e9g fokoz\u00f3dik is.<\/strong><\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">2. Pr\u00f3b\u00e1ld ki a HIIT vagy a tornaszekr\u00e9nyes edz\u00e9st<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">A HIIT \u00e9s a tornaszekr\u00e9nyes edz\u00e9sre jellemz\u0151 a nagyobb intenzit\u00e1s.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Sok <strong><a href=\"https:\/\/www.youtube.com\/watch?v=71nATxECdTg\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT edz\u00e9s<\/a><\/strong> k\u00f6z\u00fcl v\u00e1laszthatsz.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Szinte b\u00e1rmilyen mozdulatsorb\u00f3l te magad is \u00e1ll\u00edthatsz \u00f6ssze ilyet.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Mind\u00f6ssze annyit kell tenned, hogy v\u00e1ltogatod a maxim\u00e1lis intenzit\u00e1s\u00fa er\u0151kifejt\u00e9s intervallumait \u00e9s a pihen\u0151id\u0151t, k\u00f6r\u00fclbel\u00fcl 2:1 ar\u00e1nyban.<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Ily m\u00f3don az otthoni <a href=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kardio<\/a> edz\u00e9s m\u00e9g nagyobb kih\u00edv\u00e1st fog jelenteni.<\/span><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 m\u00f3dszer arra, hogy az otthoni edz\u00e9sek nagyobb kih\u00edv\u00e1st jelentsenek\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">A HIIT edz\u00e9s t\u00f6bb energi\u00e1t \u00e9get, \u00e9s jobban megdolgoz fizikailag,<\/strong> mint a klasszikus kardio.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">A HIIT jellemz\u0151en 30 perc intenz\u00edv testmozg\u00e1st jelent.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Az After Burn hat\u00e1snak k\u00f6sz\u00f6nhet\u0151en <strong>az anyagcsere az edz\u00e9st k\u00f6vet\u0151 n\u00e9h\u00e1ny \u00f3r\u00e1ig felgyorsul.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">M\u00e9g akkor is, mikor m\u00e1r nyugalomban vagy, er\u0151fesz\u00edt\u00e9s n\u00e9lk\u00fcl is t\u00f6bb kal\u00f3ri\u00e1t fogsz el\u00e9getni.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Tornaszekr\u00e9nyes edz\u00e9st szinte minden sport\u00e1gban haszn\u00e1lnak a sebess\u00e9g, a dinamika \u00e9s a robban\u00e9konys\u00e1g n\u00f6vel\u00e9s\u00e9re.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Az ilyen fajta edz\u00e9s l\u00e9nyege, hogy a mozg\u00e1s excentrikus \u00e9s koncentrikus f\u00e1zisai gyorsan v\u00e1ltakoznak, mint amikor az ugr\u00e1sba meg\u00e9rkez\u00e9s lend\u00fclet\u00e9vel azonnal tov\u00e1bb is ugrunk.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ilyen p\u00e9ld\u00e1ul a guggolva ugr\u00e1l\u00e1s vagy a zs\u00e1molyr\u00f3l ugr\u00e1l\u00e1s teljes er\u0151vel, a gyorsan \u00f6sszeh\u00faz\u00f3d\u00f3 izomrostok aktiv\u00e1l\u00e1sa \u00e9s ez\u00e1ltal az er\u0151 n\u00f6vel\u00e9se \u00e9rdek\u00e9ben.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">A tornaszekr\u00e9nyes edz\u00e9s a neuromuszkul\u00e1ris rendszer teljes\u00edtm\u00e9ny\u00e9t is n\u00f6veli.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Ez\u00e1ltal mindent egy picit gyorsabban tudunk csin\u00e1lni. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Hogyan v\u00e9gezz\u00fcnk HIIT vagy tornaszekr\u00e9nyes edz\u00e9st?<\/span><\/span><\/strong><\/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><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Koncentr\u00e1lj az ism\u00e9tl\u00e9sek sz\u00e1ma helyett az id\u0151re.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">HIIT edz\u00e9shez haszn\u00e1lhatsz stoppert vagy sz\u00e1mos telefonos alkalmaz\u00e1st is.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Kipr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul a n\u00e9pszer\u0171 tabata edz\u00e9st, ahol 8 k\u00f6rt mozogsz 20 m\u00e1sodperc maxim\u00e1lis intenzit\u00e1s\u00fa er\u0151fesz\u00edt\u00e9ssel \u00e9s 10 m\u00e1sodperc pihen\u00e9ssel.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">A tornaszekr\u00e9nyes edz\u00e9s sor\u00e1n a pihen\u0151id\u0151nek k\u00f6r\u00fclbel\u00fcl 30-60 m\u00e1sodpercig kell tartania vagy edz\u00e9s k\u00f6zben 3-5 alkalommal.<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Haszn\u00e1ld ki a teljes mozg\u00e1startom\u00e1nyt<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Elgondolkodt\u00e1l m\u00e1r azon, hogy kihaszn\u00e1lod-e az egyes gyakorlatokban rejl\u0151 lehet\u0151s\u00e9geket, \u00e9s a teljes mozg\u00e1startom\u00e1nyod?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ez <a href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guggol\u00e1s<\/a> eset\u00e9ben azt jelenti, hogy a lehet\u0151 legalacsonyabbra leereszted a mozdulat leereszt\u0151 f\u00e1zis\u00e1ban, \u00e9s ugyanez vonatkozik a fekv\u0151t\u00e1maszra vagy a kit\u00f6r\u00e9sekre is.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ez az izomrostok hosszabb ny\u00fajt\u00e1s\u00e1t, a gyakorlat lehet\u0151s\u00e9geinek kihaszn\u00e1l\u00e1s\u00e1t \u00e9s az izmok, valamint az er\u0151 hat\u00e9konyabb n\u00f6vel\u00e9s\u00e9t eredm\u00e9nyezi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ha nem vagy el\u00e9g er\u0151s vagy mobilis egy m\u00e9ly guggol\u00e1s elv\u00e9gz\u00e9s\u00e9hez, akkor azt fejleszd, p\u00e9ld\u00e1ul csin\u00e1lj \u201ef\u00e9lig guggol\u00e1st\u201d nagyobb mozg\u00e1steret hagyva.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">A teljes mozg\u00e1startom\u00e1ny haszn\u00e1lat\u00e1nak hat\u00e9konys\u00e1g\u00e1t egy tanulm\u00e1ny is igazolta, amely a fekvenyom\u00e1s gyakorlatokban tesztelte annak kihaszn\u00e1l\u00e1s\u00e1t.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">(Nem) meglep\u0151 m\u00f3don <strong>a legjobb eredm\u00e9nyeket egy sportol\u00f3 csapat \u00e9rte el, akik a teljes mozg\u00e1sterjedelmet haszn\u00e1lt\u00e1k,<\/strong> szemben a maxim\u00e1lis mozg\u00e1startom\u00e1ny 1\/3-\u00e1val vagy 2\/3-\u00e1val.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/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\">4. Tartsd ki a gyakorlatot mik\u00f6zben lent vagy \u00e9s k\u00f6zben rug\u00f3zhatsz<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">M\u00e9g egy eszk\u00f6z a nagyobb izomfesz\u00fclts\u00e9g, \u00e9s \u00edgy nagyobb edz\u00e9sintenzit\u00e1s el\u00e9r\u00e9s\u00e9hez, ha <strong>pillanatnyi sz\u00fcnetet<\/strong> (1-3 m\u00e1sodperc) tartasz, vagy <strong>ha a mozdulat leereszt\u00e9si f\u00e1zis\u00e1ban apr\u00f3bb rug\u00f3z\u00f3 mozdulatot is beiktatsz, fel-le (\u201epulz\u00e1l\u00e1s\u201d).<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ha el\u00e9g szigor\u00fa vagy magadhoz, az els\u0151 n\u00e9h\u00e1ny ism\u00e9tl\u00e9s ut\u00e1n \u00e9rezni fogod az izom\u00e9get\u00e9st, ami azt jelenti, hogy a szervezet k\u00e9nytelen kem\u00e9nyebben dolgozni.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">P\u00e9ld\u00e1ul egy guggol\u00e1s alj\u00e1n v\u00e9gezhetsz 5 vagy 10 kis mozdulatot fel-le (pulz\u00e1lj), majd visszat\u00e9rhetsz a kiindul\u00e1si helyzetbe.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ily m\u00f3don, a teljes mozg\u00e1steret haszn\u00e1lod, \u00e9s t\u00f6k\u00e9letesen kihaszn\u00e1lod a mozdulatsor minden f\u00e1zis\u00e1t.<\/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. Pr\u00f3b\u00e1ld egyoldalra v\u00e9gezni a gyakorlatokat<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">N\u00e9h\u00e1ny gyakorlatot term\u00e9szetesen nem fogsz tudni <strong>egy oldalra v\u00e9gezni<\/strong>, de \u00edgy is sokat lehet.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">P\u00e9lda erre az <strong>egyl\u00e1bas guggol\u00e1s vagy a plank egykaros t\u00e1masszal.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">A gyakorlat sor\u00e1n t\u00f6bbet fogsz dolgozni a stabilit\u00e1son, \u00e9s az egykaros plank eset\u00e9ben ferde hasizmot is haszn\u00e1lni fogod.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Egy m\u00e1sik p\u00e9lda az <strong>egykaros h\u00e1traemel\u00e9s vizes palackkal vagy lehet\u0151s\u00e9geidhez m\u00e9rten egy neh\u00e9z bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1val,<\/strong> amely szint\u00e9n ig\u00e9nybe veszi valamennyire a t\u00f6rzsizmokat.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekelnek a&nbsp; plank gyakorlatok el\u0151nyei, olvasd el cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi fog t\u00f6rt\u00e9nni, ha minden nap plank gyakorlatot v\u00e9gez.<\/a><\/strong><\/p>\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\/image-1-1124x749.jpeg\" alt=\"Legyen t\u00f6bb ism\u00e9tl\u00e9s \u00e9s v\u00e9gezd lassabban a gyakorlatot\" class=\"wp-image-194561\" style=\"width:843px;height:562px\" title=\"Legyen t\u00f6bb ism\u00e9tl\u00e9s \u00e9s v\u00e9gezd lassabban a gyakorlatot\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Legyen t\u00f6bb ism\u00e9tl\u00e9s<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Ez egy nagyon egyszer\u0171 m\u00f3dszer az edz\u00e9s nehez\u00edt\u00e9s\u00e9re, de \u00e9rdemes megeml\u00edteni.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Akkor fogod igaz\u00e1n \u00e9rt\u00e9kelni az ism\u00e9tl\u00e9ssz\u00e1m n\u00f6vel\u00e9s\u00e9t, ha nem haszn\u00e1lsz extra terhel\u00e9st \u00e9s a gyakorlatok t\u00fal k\u00f6nny\u0171v\u00e9 v\u00e1lnak a sz\u00e1modra.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>Az ism\u00e9tl\u00e9ssz\u00e1m emel\u00e9se stresszt okoz az anyagcser\u00e9ben,<\/strong> ami \u00e9pp az izomn\u00f6veked\u00e9s ingerl\u00e9s\u00e9nek egy m\u00f3dja.<\/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\">7. R\u00f6vid\u00edtsd az pihen\u0151id\u0151t<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">A sz\u00e9ri\u00e1k k\u00f6zti pihen\u0151id\u0151 ler\u00f6vid\u00edt\u00e9s\u00e9vel a gyakorlatsort is hamarabb fejezed be, ami az el\u0151z\u0151 p\u00e9ld\u00e1hoz k\u00e9pest m\u00e9g nagyobb stresszt okoz az anyagcser\u00e9ben.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Az izmok egyszer\u0171en jobban dolgoznak.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Kezdd azzal, hogy 10 m\u00e1sodperccel r\u00f6vid\u00edted le a pihen\u0151id\u0151t, az edz\u00e9sedt\u0151l f\u00fcgg\u0151en.<\/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\">8. M\u00e1s sz\u00f6gben terheld az izmot<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Mihez kezdesz, ha a sima fekvenyom\u00e1s m\u00e1r t\u00fal k\u00f6nny\u0171 lesz neked?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">\u00cdgy igaz, <strong>helyezd a l\u00e1baid magasabbra,<\/strong> p\u00e9ld\u00e1ul egy sz\u00e9kre, fotelre vagy asztalra.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ez n\u00f6veli a terhel\u00e9st a test fels\u0151 fel\u00e9n, arra k\u00e9nyszer\u00edtve az izmokat, hogy kem\u00e9nyebben dolgozzanak.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ugyanezen elv alapj\u00e1n a h\u00eddgyakorlat v\u00e9gz\u00e9sekor is felteheted a l\u00e1bad, \u00edgy hat\u00e9konyabban edzed a feneked \u00e9s a comb h\u00e1ts\u00f3 r\u00e9sz\u00e9t is. <\/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\">9. L\u00e9gy kreat\u00edv \u00e9s kombin\u00e1ld a feladatt\u00edpusokat<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Hogyan dobd fel \u00e9s nehez\u00edtsd az edz\u00e9sed?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Egyes\u00edts t\u00f6bbf\u00e9le gyakorlatot.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Mi ezt a guggol\u00e1s statikus megtart\u00e1sa \u00e9s a pulz\u00e1l\u00e1s, vagy tornaszekr\u00e9nyes edz\u00e9s mozdulatsor\u00e1n kereszt\u00fcl mutatjuk be.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">El\u0151sz\u00f6r csin\u00e1lj 10 guggol\u00e1st, majd kezdd el leereszteni \u00e9s vagy tartsd lent 10 m\u00e1sodpercig, vagy csin\u00e1lj 10 apr\u00f3 mozdulatot fel-le (\u201epulz\u00e1l\u00e1s\u201d).<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Ha v\u00e9gezt\u00e9l, a feladatsort \u00fagy fejezd be, hogy a guggol\u00e1sb\u00f3l ugr\u00e1sokat v\u00e9gzel.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Az, hogy mekkora kih\u00edv\u00e1st jelent sz\u00e1modra ez a gyakorlatsor, rajtad \u00e9s a k\u00e9pess\u00e9geiden m\u00falik m\u00falik; rengeteg lehet\u0151s\u00e9g van.<\/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\">10. K\u00e9sz\u00edts saj\u00e1t s\u00falyokat minden otthoni dologb\u00f3l<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Konzerv \u00e9lelmiszerek<\/strong>, mint p\u00e9ld\u00e1ul a csicseribors\u00f3 vagy bab, k\u00fcl\u00f6nb\u00f6z\u0151 nagym\u00e9ret\u0171 <strong>m\u0171anyag palackok v\u00edzzel vagy homokkal t\u00f6ltve.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Haszn\u00e1lhatsz terhel\u00e9sk\u00e9nt <strong><a href=\"https:\/\/gymbeam.hu\/sportflakon\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hydrator<\/a><\/strong> palackot <strong>\u00e9s vizespalackokat <\/strong>a klasszikus s\u00falyz\u00f3k helyett.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Haszn\u00e1lhatsz k\u00f6nyvekkel teli h\u00e1tizs\u00e1kot<\/strong> vagy v\u00edzzel t\u00f6lt\u00f6tt m\u0171anyag palackokat, hogy nehez\u00edtsd a <strong>guggol\u00e1st, kit\u00f6r\u00e9sekhez \u00e9s m\u00e1s als\u00f3test-gyakorlatokhoz, valamint&nbsp; plank-hoz vagy fekv\u0151t\u00e1maszokhoz.<\/strong><\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Kimondottan nagy haszn\u00e1t fogod venni a <strong>k\u00f6nyvekkel vagy m\u0171anyag vizes palackokkal teli bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1knak<\/strong> a bicepsz-, tricepsz- vagy v\u00e1llgyakorlatokn\u00e1l.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Arra alkalmas <strong>b\u00fatordarabokat<\/strong> is bevonhatsz, csak arra vigy\u00e1zz, hogy sem te, sem m\u00e1s ne s\u00e9r\u00fclj\u00f6n meg, \u00e9s maradjon egyben a lak\u00e1s.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ha van egy kis doh\u00e1nyz\u00f3asztal a nappaliban, haszn\u00e1lhatod p\u00e9ld\u00e1ul evez\u0151gyakorlatokhoz.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">A fotel vagy a kanap\u00e9 ugyanakkor tricepsz vagy fekv\u0151t\u00e1masz sorozatokhoz ny\u00fajt seg\u00edts\u00e9get.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Azon t\u0171n\u0151dsz, mib\u0151l k\u00e9sz\u00edts s\u00falyemel\u0151 rudat?<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Vegy\u00e9l el\u0151 egy r\u00e9gi <strong>fa sepr\u0171nyelet,<\/strong> vagy egy haszn\u00e1laton k\u00edv\u00fcli <strong>hoki\u00fct\u0151t <\/strong>\u00e9s <strong>helyezz mindk\u00e9t v\u00e9g\u00e9re bev\u00e1s\u00e1rl\u00f3t\u00e1sk\u00e1t vagy k\u00f6nyvekkel teli h\u00e1tizs\u00e1kot<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ragaszt\u00f3szalaggal vagy sz\u0151nyegragaszt\u00f3 szalaggal r\u00f6gz\u00edtheted \u0151ket.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Haszn\u00e1ld a partnered s\u00faly\u00e1t,<\/strong> p\u00e9ld\u00e1ul guggol\u00e1shoz, fekv\u0151t\u00e1maszokhoz vagy plankol\u00e1shoz.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nyilv\u00e1n nem kell a teljes s\u00faly\u00e1val r\u00e1d nehezednie, el\u00e9g, ha csak a l\u00e1bfej\u00e9t teszi a h\u00e1tadra, am\u00edg plankelsz.<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Hirtelen szinte egy k\u00e9sz edz\u0151termet tal\u00e1ltunk az otthonunkban, nem igaz?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ha nem akarsz improviz\u00e1lni, szerezz be <a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagot<\/a>, <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-rendszer\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 rendszereeket<\/a> vagy s\u00falyz\u00f3kat az otthoni edz\u0151terem berendez\u00e9s\u00e9hez.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy \u00e9rzed, nem motiv\u00e1l a testmozg\u00e1s, olvasd el a cikk\u00fcnket <strong><a href=\"https:\/\/gymbeam.hu\/blog\/5-tipp-hogyan-maradj-aktiv-motivalt-es-soha-ne-hagyd-abba-az-edzest-meg-otthon-sem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 tipp, hogyan maradj akt\u00edv, motiv\u00e1lt, \u00e9s soha ne hagyd abba az edz\u00e9st m\u00e9g otthon sem.<\/a><\/strong><\/p>\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\/241A4886-_OK-1124x749.jpg\" alt=\"L\u00e9gy kreat\u00edv, egyes\u00edts feladatt\u00edpusokat \u00e9s k\u00e9sz\u00edts saj\u00e1t s\u00falyokat minden otthoni dologb\u00f3l\" class=\"wp-image-194579\" style=\"width:843px;height:562px\" title=\"L\u00e9gy kreat\u00edv, egyes\u00edts feladatt\u00edpusokat \u00e9s k\u00e9sz\u00edts saj\u00e1t s\u00falyokat minden otthoni dologb\u00f3l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" 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=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Nem kell, hogy unalmas legyen az otthoni edz\u00e9s fitness kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl<\/strong>, hisz l\u00e1tod, hogy ak\u00e1r megterhel\u0151 is lehet.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Term\u00e9szetesen nem jelent majd akkora kih\u00edv\u00e1st, mint az edz\u0151terem, ahol \u201esz\u00e1z\u201d guggol\u00e1shoz vagy szokva, de aki keres, az tal\u00e1l megold\u00e1st.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">\u00c9rdekes az is, hogy az izomt\u00f6meg fenntart\u00e1s\u00e1hoz elegend\u0151 heti 1-2 edz\u00e9s izomcsoportonk\u00e9nt 1-2 tisztess\u00e9ges gyakorlattal, ami az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1val kimer\u00edti az izmot.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Az otthon tal\u00e1lhat\u00f3 \u00e1tlagos dolgokb\u00f3l plusz terhel\u00e9st tudsz k\u00e9sz\u00edteni,<\/strong> ami nehez\u00edti sz\u00e1modra az edz\u00e9st.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Szerezz motiv\u00e1ci\u00f3t a mai cikk\u00fcnkb\u0151l.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">P\u00e9ld\u00e1ul, hogy a m\u00e9ly guggol\u00e1s statikus kitart\u00e1sa igazi kih\u00edv\u00e1st jelenthet.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy megy az otthoni edz\u00e9s? Oszd meg kommentben tan\u00e1csaid, tippjeid \u00e9s eszk\u00f6zeid, mi seg\u00edt neked az otthoni edz\u00e9sben. Ha tetszik az \u00faj cikk\u00fcnk, \u00e9s hasznos volt, k\u00e9rj\u00fck, t\u00e1mogass minket azzal, hogy megosztod, \u00edgy az ismer\u0151seid is v\u00e9gezhetnek otthon testmozg\u00e1st.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ak\u00e1r fitness felszerel\u00e9s n\u00e9lk\u00fcl is nehez\u00edtheted az otthoni edz\u00e9sedet! \u00cdme legjobb tippjeink, hogyan is csin\u00e1ld.<\/p>\n","protected":false},"author":65,"featured_media":194602,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7260,6180,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312626","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-eroedzes","9":"tag-hiit-edzes","10":"tag-sajat-testsulyos-gyakorlatok","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>Hogyan nehez\u00edtheted az otthoni edz\u00e9st ak\u00e1r fitness kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl is? 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