{"id":315374,"date":"2021-01-05T15:00:00","date_gmt":"2021-01-05T14:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315374"},"modified":"2023-04-21T12:01:10","modified_gmt":"2023-04-21T10:01:10","slug":"a-12-legjobb-tipp-otthoni-kardio-edzeshez","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/","title":{"rendered":"A 12 legjobb tipp otthoni kardio edz\u00e9shez"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#Miert_vegezzunk_kardio_edzest\" title=\"Mi\u00e9rt v\u00e9gezz\u00fcnk kardio edz\u00e9st?\">Mi\u00e9rt v\u00e9gezz\u00fcnk kardio edz\u00e9st?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#A_kardio_4_legfontosabb_elonye\" title=\"A kardio 4 legfontosabb el\u0151nye\">A kardio 4 legfontosabb el\u0151nye<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#1_Egeszsegjavitas\" title=\"1. Eg\u00e9szs\u00e9gjav\u00edt\u00e1s\">1. Eg\u00e9szs\u00e9gjav\u00edt\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#2_Alvasjavulas\" title=\"2. Alv\u00e1sjavul\u00e1s\">2. Alv\u00e1sjavul\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#3_Zsircsokkenes\" title=\"3. Zs\u00edrcs\u00f6kken\u00e9s\">3. Zs\u00edrcs\u00f6kken\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#4_Agymukodes_es_hangulat_javulasa\" title=\"4. Agym\u0171k\u00f6d\u00e9s \u00e9s hangulat javul\u00e1sa\">4. Agym\u0171k\u00f6d\u00e9s \u00e9s hangulat javul\u00e1sa<\/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\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#Az_otthoni_kardio_edzes_7_elonye\" title=\"Az otthoni kardio edz\u00e9s 7 el\u0151nye\">Az otthoni kardio edz\u00e9s 7 el\u0151nye<\/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\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#12_tipp_az_otthoni_kardio_edzeshez\" title=\"12 tipp az otthoni kardio edz\u00e9shez\">12 tipp az otthoni kardio edz\u00e9shez<\/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\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#1_Urgrokotel\" title=\"1. Urgr\u00f3k\u00f6t\u00e9l\">1. Urgr\u00f3k\u00f6t\u00e9l<\/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\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#2_Hops_%E2%80%93_rugas_elolre_hatulra_ugras_magasra\" title=\"2. Hops &#8211; r\u00fag\u00e1s el\u00f6lre, h\u00e1tulra, ugr\u00e1s magasra\">2. Hops &#8211; r\u00fag\u00e1s el\u00f6lre, h\u00e1tulra, ugr\u00e1s magasra<\/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\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#3_Kocogas\" title=\"3. Kocog\u00e1s\">3. Kocog\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#4_Terpeszugras\" title=\"4. Terpeszugr\u00e1s\">4. Terpeszugr\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#5_Negyutemu_fekvotamasz\" title=\"5. N\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz\">5. N\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#6_Gyakorlatok_csuszokoronggal\" title=\"6. Gyakorlatok cs\u00fasz\u00f3koronggal\">6. Gyakorlatok cs\u00fasz\u00f3koronggal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#7_Sajat_testsulyos_gyakorlatok\" title=\"7. Saj\u00e1t tests\u00falyos gyakorlatok\">7. Saj\u00e1t tests\u00falyos gyakorlatok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#8_Bokszolas\" title=\"8. Bokszol\u00e1s\">8. Bokszol\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#9_Jacik-proba\" title=\"9. Jac\u00edk-pr\u00f3ba\">9. Jac\u00edk-pr\u00f3ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#10_Tanc\" title=\"10. T\u00e1nc\">10. T\u00e1nc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#11_Fitness_rendrakas\" title=\"11. Fitness rendrak\u00e1s\">11. Fitness rendrak\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#12_Bonusz_tipp_%E2%80%93_Szex\" title=\"12. B\u00f3nusz tipp &#8211; Szex.\">12. B\u00f3nusz tipp &#8211; Szex.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#Hany_kaloriat_egethetunk_el_a_kardioval\" title=\"H\u00e1ny kal\u00f3ri\u00e1t \u00e9gethet\u00fcnk el a kardioval?\">H\u00e1ny kal\u00f3ri\u00e1t \u00e9gethet\u00fcnk el a kardioval?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Amikor a kardiora gondolsz, biztosan egy csom\u00f3 g\u00e9pet k\u00e9pzelsz el, amelyen kardiozni lehet &#8211; bicikliz\u00e9s, elliptikus tr\u00e9ner, evez\u0151g\u00e9p, step pad, \u00e9s sok m\u00e1s, amit gyakran l\u00e1tsz az edz\u0151teremben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sok lehet\u0151s\u00e9ged van kint is kardiozni. Felsz\u00e1llhatsz egy biciklire, korcsoly\u00e1zhatsz, kocoghatsz, vagy rollerezhetsz. De mi a teend\u0151, ha a kondterem z\u00e1rva van, \u00e9s odakint olyan cs\u00fanya, hogy gondolni sem is akarsz a sportra az es\u0151ben \u00e9s a sz\u00e9lben?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebben az esetben csak egy megold\u00e1s van &#8211; <strong>otthoni kardio<\/strong>. Nem tudod hogyan? Mai cikk\u00fcnkben<strong> 12 m\u00f3dszert mutatunk be arra vonatkoz\u00f3an, hogy hogyan teheted ezt k\u00e9nyelmes otthonodban.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_vegezzunk_kardio_edzest\"><\/span>Mi\u00e9rt v\u00e9gezz\u00fcnk kardio edz\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151sz\u00f6r is, besz\u00e9lj\u00fcnk arr\u00f3l, hogy mit is jelent val\u00f3j\u00e1ban a kardio kifejez\u00e9s, \u00e9s mi\u00e9rt j\u00f3 ha \u00e9rdekel T\u00e9ged ez a tev\u00e9kenys\u00e9g. A kardio a fitnesz vil\u00e1gban a hosszan tart\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9get k\u00e9pviseli. Ezeket n\u00e9ha aerob tev\u00e9kenys\u00e9geknek nevezik. Az orvosi aj\u00e1nl\u00e1sok szerint <strong>hetente legal\u00e1bb 150 perces k\u00f6zepes intenzit\u00e1s\u00fa vagy 75 perces magas intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9get kell v\u00e9gezn\u00fcnk.<\/strong> Ha rendszeresen v\u00e9gzel gyakorlatokat, fokozatosan <strong>javul\u00e1st tapasztalhatsz az eg\u00e9szs\u00e9gi \u00e1llapotodban \u00e9s az \u00e1ltal\u00e1nos \u00e9letmin\u0151s\u00e9gedben.<\/strong> <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_kardio_4_legfontosabb_elonye\"><\/span>A kardio 4 legfontosabb el\u0151nye<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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Egeszsegjavitas\"><\/span>1. Eg\u00e9szs\u00e9gjav\u00edt\u00e1s<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=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"A kardio eg\u00e9szs\u00e9gre gyakorolt el\u0151nyei\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/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:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rendszeres mozg\u00e1s jav\u00edtja a sz\u00edv- \u00e9s \u00e9rrendszert, ami <strong>a v\u00e9rnyom\u00e1s cs\u00f6kken\u00e9s\u00e9hez vagy sz\u00edvroham kock\u00e1zat\u00e1hoz vezet.<\/strong> A sz\u00edv munk\u00e1j\u00e1nak \u201egazdas\u00e1goss\u00e1ga&#8221; is javulni fog. Ha edzeni tudjuk a sz\u00edv\u00fcnket, kevesebb sz\u00edvver\u00e9ssel ugyanannyi v\u00e9rt tud pump\u00e1lni. Ez leegyszer\u0171s\u00edtheti a munk\u00e1j\u00e1t, de az \u00e9lettartam\u00e1t is meghosszabb\u00edthatja.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A h\u00fagyh\u00f3lyag-, eml\u0151-, vastagb\u00e9l- vagy gyomorr\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zata is cs\u00f6kkenhet. A testmozg\u00e1s pozit\u00edv hat\u00e1s\u00e1t a v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1ra nem csak a cukorbetegek fogj\u00e1k \u00e9rt\u00e9kelni. <\/span><span style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eg\u00e9szs\u00e9g\u00fcgyi szempontb\u00f3l a kardio&nbsp;<strong>pozit\u00edv hat\u00e1ssal van az immunit\u00e1sra<\/strong>. Ha elegend\u0151 testmozg\u00e1st v\u00e9gzel, \u00e9s elegend\u0151 id\u0151t adsz a szervezetednek a fel\u00e9p\u00fcl\u00e9shez, akkor er\u0151s\u00edted az ellen\u00e1ll\u00f3k\u00e9pess\u00e9ged, \u00e9s immunisabb leszel a v\u00edrusokkal \u00e9s bakt\u00e9riumokkal szemben. Az&nbsp;<strong>asztm\u00e1s<\/strong>&nbsp;betegeknek is seg\u00edthet, mert cs\u00f6kkentheti az asztm\u00e1s rohamok gyakoris\u00e1g\u00e1t \u00e9s s\u00falyoss\u00e1g\u00e1t.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5] [6] [7]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alvasjavulas\"><\/span>2. Alv\u00e1sjavul\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>A kardio nemcsak az eg\u00e9szs\u00e9gre van pozit\u00edv hat\u00e1ssal, hanem az alv\u00e1sra is. Ezt egy kr\u00f3nikus alv\u00e1szavarokkal k\u00fczd\u0151 egy\u00e9neket vizsg\u00e1l\u00f3 tanulm\u00e1ny eredm\u00e9nyei bizony\u00edtott\u00e1k. A r\u00e9sztvev\u0151k rendszeresen \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sen vettek r\u00e9szt, majd kit\u00f6lt\u00f6ttek egy k\u00e9rd\u0151\u00edvet arr\u00f3l, hogyan \u00e9rzik magukat. A &nbsp;<strong><span data-preserver-spaces=\"true\">hosszabb \u00e9s jobb alv\u00e1s<\/span><\/strong>\/mellett<span data-preserver-spaces=\"true\">&nbsp; m\u00e1s el\u0151ny\u00f6ket is megeml\u00edtettek, p\u00e9ld\u00e1ul&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a fokozott \u00e9bers\u00e9get \u00e9s vitalit\u00e1st.<\/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 data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Azt azonban el kell mondanunk, hogy az elalv\u00e1s \u00e9s az alv\u00e1s min\u0151s\u00e9ge kimondottan egy\u00e9nf\u00fcgg\u0151. \u00c1ltal\u00e1noss\u00e1gban elmondhat\u00f3, hogy nem szabad egy \u00f3r\u00e1n\u00e1l kevesebbet edzeni lefekv\u00e9s el\u0151tt. Ha nem tudsz elaludni, tan\u00e1csos abbahagyni b\u00e1rmilyen kardi\u00f3 tev\u00e9kenys\u00e9get&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> legk\u00e9s\u0151bb 3 \u00f3r\u00e1val lefekv\u00e9s el\u0151tt,<\/span><\/strong><span data-preserver-spaces=\"true\"> k\u00fcl\u00f6nben lehet, hogy a b\u00e1r\u00e1nyokat fogod sz\u00e1molgatni.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zsircsokkenes\"><\/span>3. Zs\u00edrcs\u00f6kken\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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Val\u00f3sz\u00edn\u0171leg m\u00e1r mindenki tiszt\u00e1ban van azzal a t\u00e9nnyel, hogy a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">testmozg\u00e1s kal\u00f3ri\u00e1t \u00e9get,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ami v\u00e9gs\u0151 soron fogy\u00e1shoz vezethet. Vagy mondjuk ink\u00e1bb, hogy a kardio hogyan befoly\u00e1solhatja a zs\u00edr\u00e9get\u00e9st. Donnelly kutat\u00f3 \u00e9s a csapata 141 t\u00fals\u00falyos vagy elh\u00edzott embert gy\u0171jt\u00f6tt \u00f6ssze. Az volt a feladatuk, hogy t\u00edz h\u00f3napig ugyan\u00fagy \u00e9ljenek, mint kor\u00e1bban, azzal a k\u00fcl\u00f6nbs\u00e9ggel, hogy hetente \u00f6tsz\u00f6r&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">aerobik tev\u00e9kenys\u00e9get (kardio mozg\u00e1st)<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">kellett v\u00e9gezni\u00fck, ami alatt 400-600 kcal-t \u00e9gettek el.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;J\u00f3llakhattak, nem volt el\u0151\u00edrt \u00e9trendj\u00fck. Az eredm\u00e9nyek statisztikailag szignifik\u00e1ns s\u00falyv\u00e1ltoz\u00e1st mutattak, k\u00f6r\u00fclbel\u00fcl&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">5% -os s\u00falycs\u00f6kken\u00e9ssel.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azt gondolhatod, hogy az 5% -os fogy\u00e1s t\u00fal alacsony. Figyelembe kell azonban venni, hogy a r\u00e9sztvev\u0151k az \u00fagynevezett ad libitumot, azaz szabad v\u00e1laszt\u00e1st kaptak. Azonban, ha a kal\u00f3riabevitelt a kardiohoz \u00e1ll\u00edtod be, az eredm\u00e9ny el\u0151bb vagy ut\u00f3bb l\u00e1that\u00f3 lesz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Hogyan \u00e1ll\u00edtsam be a kal\u00f3riabevitelt, ha fogyni szeretn\u00e9k?<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A p\u00e9lda kedv\u00e9\u00e9rt vegy\u00fcnk&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> egy 170 cm magas \u00e9s 80 kg s\u00faly\u00fa<\/span><\/strong><span data-preserver-spaces=\"true\"> szem\u00e9lyt, nevezz\u00fck Petr\u00e1nak. Ebben a p\u00e9ld\u00e1ban \u0151 t\u00fals\u00falyos, csak\u00fagy, mint az el\u0151z\u0151 vizsg\u00e1lat n\u00e9h\u00e1ny r\u00e9sztvev\u0151je. Tegy\u00fck fel, hogy m\u00e1r nem fogy \u00e9s nem is h\u00edzik, egyszer\u0171en megtartja a s\u00faly\u00e1t \u00e9s a jelenlegi \u00e9letm\u00f3dj\u00e1t<\/span>.<\/p>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha Petra ugyan\u00fagy \u00e9lne, mint kor\u00e1bban, plusz&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hetente \u00f6tsz\u00f6r v\u00e9gezne kardio edz\u00e9st,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;el\u00e9getne 500 kcal-t, vagyis 2500 kcal-t hetente.<\/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\">Petra 500 kcal-t \u00e9getne el p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151 tev\u00e9kenys\u00e9gekkel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1 \u00f3ra kocog\u00e1s 6 km\/h sebess\u00e9ggel<\/li><li>1 \u00f3ra bicikliz\u00e9s 15 km\/h sebess\u00e9ggel<\/li><li>1 \u00f3ra gyors\u00fasz\u00e1s &#8211; k\u00e9nyelmes temp\u00f3ban<\/li><li>2 \u00f3ra h\u00e1zimunka<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha felt\u00e9telezz\u00fck, hogy f\u00e9l \u00e9ven \u00e1t akt\u00edv marad, \u00e9s nem vessz\u00fck figyelembe a test adapt\u00e1ci\u00f3j\u00e1t \u00e9s m\u00e1s j\u00e1rul\u00e9kos t\u00e9nyez\u0151ket, amelyek szint\u00e9n befoly\u00e1ssal lehetnek, megtudjuk, hogy &nbsp;<\/span><strong><span data-preserver-spaces=\"true\">6 h\u00f3nap alatt 65 000 kcal-t<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;tud el\u00e9getni. Ennek ellen\u00e9re egy kil\u00f3 zs\u00edrban k\u00f6r\u00fclbel\u00fcl&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">7700 kcal<\/span><\/strong><span data-preserver-spaces=\"true\"> van, ez\u00e9rt \u00fagy sz\u00e1moljuk, hogy Petra&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">k\u00f6r\u00fclbel\u00fcl 8,5 kg zs\u00edrt vesz\u00edthet f\u00e9l \u00e9v alatt,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ami a t\u00fals\u00falyr\u00f3l norm\u00e1l tests\u00falyra emeli.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A p\u00e9ld\u00e1b\u00f3l l\u00e1thatjuk, hogy elegend\u0151 testmozg\u00e1ssal nem olyan neh\u00e9z megszabadulni a felesleges s\u00falyt\u00f3l. &nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Szisztematikusan kell csin\u00e1lnod, an\u00e9lk\u00fcl, hogy gyors v\u00e1ltoz\u00e1st v\u00e1rn\u00e1l var\u00e1zs\u00fct\u00e9sre.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Agymukodes_es_hangulat_javulasa\"><\/span>4. Agym\u0171k\u00f6d\u00e9s \u00e9s hangulat javul\u00e1sa<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=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"A kardio edz\u00e9s jav\u00edtja a hangulatot\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/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:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Colcombe \u00e9s csapata tanulm\u00e1nyozta a kardio hat\u00e1s\u00e1t a kognit\u00edv funkci\u00f3inkra, k\u00fcl\u00f6n\u00f6sen 55 \u00e9vn\u00e9l id\u0151sebb feln\u0151ttb\u0151l \u00e1ll\u00f3 alanyokon. Az \u00f6reged\u00e9s sor\u00e1n \u00e1ltal\u00e1ban jelent\u0151sen cs\u00f6kken a sz\u00f6vets\u0171r\u0171s\u00e9g, ami a kognit\u00edv funkci\u00f3k cs\u00f6kken\u00e9s\u00e9t eredm\u00e9nyezi. M\u00e1gneses rezonanci\u00e1s k\u00e9palkot\u00e1ssal a kutat\u00f3k azt tal\u00e1lt\u00e1k, hogy&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> a rendszeres aerob aktivit\u00e1s m\u00e9rs\u00e9kli a sz\u00f6veti s\u0171r\u0171s\u00e9g cs\u00f6kken\u00e9s\u00e9t, \u00e9s \u00edgy az id\u0151s kori kognit\u00edv funkci\u00f3k roml\u00e1s\u00e1t is lass\u00edtja.<\/span><\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Azonban, ha az agym\u0171k\u00f6d\u00e9sr\u0151l van sz\u00f3, id\u0151sebb korban m\u00e1r nem kell kardioznod. Fiatalkorodban m\u00e9g profit\u00e1lni is fogsz bel\u0151le. Egy neh\u00e9z vizsga, vagy egy kem\u00e9ny munkahelyi nap el\u0151tt a reggeli aktivit\u00e1s seg\u00edthet&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">jobban koncentr\u00e1lni a nap folyam\u00e1n<\/span><\/strong><span data-preserver-spaces=\"true\">. \u00c9s d\u00e9lut\u00e1n teljesen kiszell\u0151ztetheted a fejed a sok gondt\u00f3l.<\/span><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha valami zavar t\u00e9ged, vagy stresszes vagy, pr\u00f3b\u00e1lj ki egy \u00f3ra kardiot, \u00e9s azonnal&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">jobban fogod \u00e9rezni magad, ami azt jelenti, hogy a probl\u00e9m\u00e1k elviselhet\u0151bb\u00e9 v\u00e1lnak<\/span><\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"50959,51070,86038,100246,115087\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_otthoni_kardio_edzes_7_elonye\"><\/span>Az otthoni kardio edz\u00e9s 7 el\u0151nye<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 el\u0151z\u0151 pontok alapj\u00e1n meggy\u0151z\u0151dhett\u00e9l r\u00f3la, hogy az aerob mozg\u00e1snak sz\u00e1mos pozit\u00edv hat\u00e1sa van az \u00e1ltal\u00e1nos \u00e9letmin\u0151s\u00e9gre.<\/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\">Mi\u00e9rt v\u00e1laszd az otthoni kardio edz\u00e9st?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Id\u0151t takar\u00edtasz<\/strong> meg, mivel nem kell sehov\u00e1 elmenni.<\/li><li><strong data-rich-text-format-boundary=\"true\">Megsp\u00f3rolod a b\u00e9rlet \u00e1r\u00e1t.<\/strong><\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Megsp\u00f3rolod az eszk\u00f6z\u00f6k \u00e1r\u00e1t<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. An\u00e9lk\u00fcl is tudsz edzeni.&nbsp;<\/span>Hab\u00e1r p\u00e9ld\u00e1ul egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugr\u00f3k\u00f6t\u00e9l<\/a>, amely k\u00f6r\u00fclbel\u00fcl ugyanannyiba ker\u00fclhet, mint egy vagy k\u00e9t edz\u0151termi bel\u00e9p\u0151, nagyszer\u0171 eszk\u00f6z az edz\u00e9sekhez.<\/li><li><strong data-rich-text-format-boundary=\"true\">Nem kell azon agg\u00f3dnod, hogy j\u00f3l n\u00e9zel-e ki. <\/strong>Tal\u00e1n van, hogy \u00fagy \u00e9rzed, valaki folyamatosan b\u00e1mul az edz\u0151teremben, otthon nem ez a helyzet.<\/li><li><strong data-rich-text-format-boundary=\"true\">Nem kell agg\u00f3dnod a rossz id\u0151j\u00e1r\u00e1s miatt.<\/strong> Nem sz\u00e1m\u00edt, ha esik az es\u0151 vagy t\u00fal nagy a sz\u00e9l. Az otthoni edz\u00e9s akkor is ugyanolyan.<\/li><li><strong data-rich-text-format-boundary=\"true\">Hangosan is j\u00e1tszhatod a kedvenc zen\u00e9d.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Nem kell agg\u00f3dnod amiatt, hogy valaki elfoglalja az edz\u0151ter\u00fcletedet vagy a g\u00e9pedet.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy cikk &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/5-tipp-hogyan-maradj-aktiv-motivalt-es-soha-ne-hagyd-abba-az-edzest-meg-otthon-sem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipp, hogyan maradj akt\u00edv, motiv\u00e1lt, \u00e9s soha ne hagyd abba az edz\u00e9st m\u00e9g otthon sem<\/strong><\/a> seg\u00edthet abban, hogy fenntartsa a motiv\u00e1ci\u00f3d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_tipp_az_otthoni_kardio_edzeshez\"><\/span>12 tipp az otthoni kardio edz\u00e9shez<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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Az otthoni kardionak sok form\u00e1ja lehet,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">vari\u00e1lhatsz k\u00fcl\u00f6nb\u00f6z\u0151 gyakorlatokat, az intenzit\u00e1st, vagy az id\u0151tartamot,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;amelynek k\u00f6sz\u00f6nhet\u0151en k\u00fcl\u00f6nb\u00f6z\u0151 lehet\u0151s\u00e9geid vannak. Az els\u0151 l\u00e9p\u00e9sek megk\u00f6nny\u00edt\u00e9se \u00e9rdek\u00e9ben 12 k\u00fcl\u00f6nb\u00f6z\u0151 lehet\u0151s\u00e9get v\u00e1lasztottunk ki arra vonatkoz\u00f3an, hogy hogyan n\u00e9zhet ki az otthoni kardioedz\u00e9s. Ugyanakkor &nbsp;<\/span><strong><span data-preserver-spaces=\"true\">megadjuk az \u00fagynevezett MET \u00e9rt\u00e9ket is<\/span><\/strong><span data-preserver-spaces=\"true\">, amely egy olyan egys\u00e9g, amely kifejezi azt az energi\u00e1t, amelyet egy adott tev\u00e9kenys\u00e9gre a nyugalmi \u00fcl\u00e9shez k\u00e9pest ford\u00edtunk. P\u00e9ld\u00e1ul, ha egy tev\u00e9kenys\u00e9g MET \u00e9rt\u00e9ke 4, az azt jelenti, hogy n\u00e9gyszer annyi kal\u00f3ri\u00e1t \u00e9get\u00fcnk el, mintha ugyanannyi ideig csak nyugodtan \u00fcld\u00f6g\u00e9ln\u00e9nk.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>A MET 1 teh\u00e1t egyenl\u0151 egy \u00e1gyban t\u00f6lt\u00f6tt \u00f3r\u00e1val<\/strong>. Annak \u00e9rdek\u00e9ben, hogy a MET seg\u00edts\u00e9g\u00e9vel megtudjuk, hogy egy \u00f3ra alatt h\u00e1ny kal\u00f3ri\u00e1t \u00e9get\u00fcnk el egy adott tev\u00e9kenys\u00e9ggel, meg kell&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">szorozni a tests\u00falyunkkal.<\/span><\/strong><\/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\">P\u00e9ld\u00e1ul:<\/strong> Ha valaki 50 kg s\u00faly\u00fa, \u00e9s olyan tev\u00e9kenys\u00e9get v\u00e9gez, amely egy \u00f3r\u00e1n kereszt\u00fcl v\u00e9gezve MET 10, ez id\u0151 alatt k\u00f6r\u00fclbel\u00fcl 500 kcal-t fog el\u00e9getni.<\/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\">H\u00e1ny kal\u00f3ri\u00e1t \u00e9getsz el otthoni kardio k\u00f6zben?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Urgrokotel\"><\/span>1. Urgr\u00f3k\u00f6t\u00e9l<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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Otthoni kardi\u00f3 - ugr\u00f3k\u00f6t\u00e9l\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-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:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindannyian ismerj\u00fck gyerekkorunkb\u00f3l az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugr\u00f3k\u00f6telet<\/a>. \u00d3voda vagy iskola \u00f3ta minden gyerek tudja, hogyan kell haszn\u00e1lni. Valld be: te mikor haszn\u00e1lt\u00e1l utolj\u00e1ra ugr\u00f3k\u00f6telet? Fogadjunk, hogy nem ma volt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Van egy j\u00f3 h\u00edr\u00fcnk a sz\u00e1modra. Az ugr\u00f3k\u00f6telet, ugyan\u00fagy, mint a bicikliz\u00e9st, nem lehet elfelejteni. Plusz, ez egy nagyon hat\u00e9kony m\u00f3dja annak, hogy bemeleg\u00edtsd az eg\u00e9sz testet,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> kal\u00f3ria\u00e9get\u00e9sre k\u00e9nyszer\u00edteni,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp; \u00e9s a fizikum jav\u00edt\u00e1s\u00e1ra. Nem csoda, hogy ez a sport annyira&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">n\u00e9pszer\u0171 a bokszol\u00f3k \u00e9s a cross-fitter-ek k\u00f6r\u00e9ben<\/span><\/strong>.<\/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\">Sokf\u00e9lek\u00e9ppen lehet ugr\u00f3k\u00f6telezni:<\/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\"><li>ugr\u00e1s az ugr\u00e1l\u00e1sok k\u00f6z\u00f6tt<\/li><li>hagyom\u00e1nyos ugr\u00f3k\u00f6telez\u00e9s adott temp\u00f3ban<\/li><li>ugr\u00e1l\u00e1s egy l\u00e1bon<\/li><li>az ugr\u00f3 l\u00e1b v\u00e1ltogat\u00e1sa<\/li><li>ugr\u00e1l\u00e1s karkeresztez\u00e9ssel<\/li><li>dupl\u00e1z\u00e1s<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Javasoljuk, hogy eleinte egyszer\u0171bb ugr\u00e1sokat csin\u00e1lj, hogy friss\u00edthesd ezt a mozg\u00e1st, \u00e9s k\u00e9s\u0151bb biztons\u00e1gosan v\u00e9gezhesd. Id\u0151vel n\u00f6velheted az intenzit\u00e1st \u00e9s megtanulhatod hogyan v\u00e1ltogasd a dupla ugr\u00e1st \u00e9s az ugr\u00e1st karkeresztez\u00e9ssel, f\u00e9ll\u00e1bon. L\u00e1tni fogod, milyen sz\u00f3rakoztat\u00f3 az ugr\u00f3k\u00f6t\u00e9l.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET \u00e9rt\u00e9k<\/strong>: Nagyobb intenzit\u00e1s\u00fa ugr\u00e1l\u00e1s eset\u00e9n k\u00f6r\u00fclbel\u00fcl <strong>11 MET.<\/strong><\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>660 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>880 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hops_%E2%80%93_rugas_elolre_hatulra_ugras_magasra\"><\/span>2. Hops &#8211; r\u00fag\u00e1s el\u00f6lre, h\u00e1tulra, ugr\u00e1s magasra<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=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Otthoni kardio edz\u00e9s\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" 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:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Gyermekkorod \u00f3ta biztosan ismered, hogy milyen t\u00edpus\u00fa gyakorlatokat csin\u00e1ltatok a torna\u00f3r\u00e1k el\u0151tti bemeleg\u00edt\u00e9skor. Van, hogy sportol\u00f3k is haszn\u00e1lnak k\u00fcl\u00f6nb\u00f6z\u0151 ugr\u00e1sokat (pl. fut\u00f3 ABC) &nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> bemeleg\u00edt\u00e9shez&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">edz\u00e9s, vagy egy m\u00e9rk\u0151z\u00e9s el\u0151tt.<\/span><\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Milyen gyakorlatokr\u00f3l van sz\u00f3?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>egyenes ugr\u00e1s<\/li><li>h\u00e1tra r\u00fag\u00e1s<\/li><li>ugr\u00e1l\u00e1s egy l\u00e1bon<\/li><li>oldalir\u00e1ny\u00fa ugr\u00e1sok<\/li><li>Heisman-f\u00e9le ugr\u00e1s<\/li><li>guggol\u00f3 ugr\u00e1s<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Az ugr\u00e1sok \u00e9s sz\u00f6kken\u00e9sek sokf\u00e9lek\u00e9pp vari\u00e1lhat\u00f3k. Hogy a mozg\u00e1s sz\u00f3rakoztat\u00f3 legyen, v\u00e1ltogathatod a k\u00fcl\u00f6nb\u00f6z\u0151 v\u00e1ltozatokat, \u00e9s az edz\u00e9ssel t\u00f6lt\u00f6tt \u00f3ra elillan. M\u00e9g az otthoni edz\u00e9s sor\u00e1n&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> is javasoljuk, hogy viselj olyan cip\u0151t,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">amely tomp\u00edtja az \u00fctk\u00f6z\u00e9st,<\/span> vagy ugr\u00e1lj egy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyegen<\/a>&nbsp;a t\u00e9rdf\u00e1jdalom elker\u00fcl\u00e9se \u00e9rdek\u00e9ben.<\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET-\u00e9rt\u00e9k:<\/strong> A k\u00fcl\u00f6nb\u00f6z\u0151 fajta sz\u00f6kken\u00e9sek kombin\u00e1ci\u00f3ja megk\u00f6zel\u00edt\u0151leg <strong>9 MET<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 \u00e1tlagosan <strong>540 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi \u00e1tlagosan <strong>720 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kocogas\"><\/span>3. Kocog\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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">A kocog\u00e1s egy \u00e1ltal\u00e1ban k\u00fclt\u00e9ren v\u00e9gzett tev\u00e9kenys\u00e9g. De gondolt\u00e1l m\u00e1r arra,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hogy otthon kocogj?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Ha egy nagyobb h\u00e1zban laksz, megteheted \u00fagy, hogy k\u00f6rbej\u00e1rod a szob\u00e1kat, mik\u00f6zben<\/span> <a class=\"ek-link\" href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">a podcastunkat hallgatod<\/a>. Ha egy kis lak\u00e1sban \u00e9lsz, kipr\u00f3b\u00e1lhatod a kocog\u00e1st egy helyben. Mik\u00f6zben <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\/videos\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kedvenc YouTube-vide\u00f3idat<\/a> vagy Netflix sorozataidat n\u00e9zed, egy \u00f3ra fel sem t\u0171nik.<\/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\">MET-\u00e9rt\u00e9k:<\/strong> A kocog\u00e1s egyhelyben megk\u00f6zel\u00edt\u0151leg <strong>8 MET<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>480 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>640 kcal-t<\/strong> fog el\u00e9getni egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Terpeszugras\"><\/span>4. Terpeszugr\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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ezt a gyakorlatot minden fitnesz youtube vide\u00f3nak tartalmaznia kell. A vil\u00e1g minden r\u00e9sz\u00e9r\u0151l tal\u00e1lt t\u00e1mogat\u00f3kat. Nem csoda, hiszen ez egy olyan gyakorlat,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">ami az eg\u00e9sz testet ig\u00e9nybe veszi.<\/span><\/strong><span data-preserver-spaces=\"true\"> B\u00e1r els\u0151 pillant\u00e1sra egyszer\u0171 gyakorlatnak t\u0171nik, garant\u00e1ljuk, hogy leizzadsz t\u0151le.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Egyszer\u0171 a dolog. \u00c1ll\u00f3 testtart\u00e1ssal kezd\u00fcnk, a l\u00e1bunk \u00f6sszez\u00e1rva, a kez\u00fcnk a test mellett. Felugrunk \u00e9s sz\u00e9ttessz\u00fck a l\u00e1bainkat. A l\u00e1bakkal egyidej\u0171leg felemelj\u00fck a karokat a fej f\u00f6l\u00e9. A kezek a testtel egy vonalban vannak, nem hajl\u00edtjuk meg \u0151ket. A vissza\u00e9rkez\u00e9s ugyanez a mozdulatsor, csak ford\u00edtva.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u00cdgy hossz\u00fa id\u0151n \u00e1t tudjuk csin\u00e1lni.<\/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 data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha terpeszugr\u00e1ssal szeretn\u00e9d feszegetni a hat\u00e1raid, javasoljuk p\u00e9ld\u00e1ul,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hogy v\u00e1ltogasd a maxim\u00e1lis sebess\u00e9get 1 percen \u00e1t, \u00e9s lassabb \u00fctemben 2 percig.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u00c9szre sem veszed \u00e9s v\u00e9ge is az edz\u00e9snek.<\/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\">MET-\u00e9rt\u00e9k:<\/strong> A terpeszugr\u00e1s \u00e9rt\u00e9ke k\u00f6r\u00fclbel\u00fcl <strong>8 MET.<\/strong><\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>480 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>640 kcal-t<\/strong> fog el\u00e9getni egy \u00f3ra alatt.<\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Kardio edz\u00e9s - terpeszugr\u00e1s\" class=\"wp-image-192933\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Negyutemu_fekvotamasz\"><\/span>5. N\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz<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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Egyesek gy\u0171l\u00f6lik, m\u00e1sok el sem tudj\u00e1k k\u00e9pzelni n\u00e9lk\u00fcle az \u00e9letet. Igen, a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszr\u00f3l<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;van sz\u00f3. Ha te m\u00e1r valamelyik csapathoz tartozol, akkor biztosan egyet\u00e9rtesz vel\u00fcnk abban, hogy ez egy nagyon hat\u00e9kony gyakorlat, amely sok izomcsoportot megmozgat,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9get is ig\u00e9nybe veszi.<\/span><\/strong><\/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\">Hogyan csin\u00e1lj n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszt?<\/strong> Kezdj\u00fck az alaphelyzettel. \u00c1ll\u00f3 helyzetb\u0151l indulunk, v\u00e1llsz\u00e9less\u00e9gben sz\u00e9tt\u00e1rt l\u00e1bakkal, karok a test\u00fcnk mellett. Leguggolunk gyors temp\u00f3ban, a f\u00f6ldre tessz\u00fck a kez\u00fcnket, \u00e9s a l\u00e1bunkkal ugorjunk plank helyzetbe. Azt\u00e1n visszaugrunk a l\u00e1bunkkal, \u00e9s \u00fajra \u00e1lljunk fel egyenesen.<\/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\">Ezt a gyakorlatot sokf\u00e9lek\u00e9ppen vari\u00e1lhatjuk:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>kieg\u00e9sz\u00edtheted fekv\u0151t\u00e1masszal<\/li><li>kieg\u00e9sz\u00edtheted tapssal<\/li><li>kitarthatod a plank-et egyl\u00e1bon<\/li><li>hegym\u00e1sz\u00f3 mozdulat hozz\u00e1ad\u00e1sa<\/li><li>s\u00falyozott mell\u00e9ny vagy egy h\u00e1tizs\u00e1k hozz\u00e1ad\u00e1sa<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>a kor\u00e1bbi gyakorlatokhoz hasonl\u00f3an ig\u00e9ny szerint v\u00e1ltoztathatunk az intenzit\u00e1son.<\/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\">MET-\u00e9rt\u00e9k:<\/strong> A n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz k\u00f6r\u00fclbel\u00fcl <strong>MET 11<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>660 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>880 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Kardio edz\u00e9s - n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz\" class=\"wp-image-192951\" width=\"843\" height=\"557\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Gyakorlatok_csuszokoronggal\"><\/span>6. Gyakorlatok cs\u00fasz\u00f3koronggal<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>Tal\u00e1n volt m\u00e1r r\u00e9szed abban a megtiszteltet\u00e9sben, hogy az&nbsp;\u00fagynevezett \u201eflow-in matracon\u201d edzhetsz. Igen, ez egy igazi gyilkos. Tal\u00e1n \u00f6r\u00fclni fogsz, ha azt mondjuk, hogy an\u00e9lk\u00fcl is tudsz edzeni. Ha \u00fagy gondolod, hogy a flow-in sz\u0151nyeg sok helyet foglal, kipr\u00f3b\u00e1lhatod a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/csuszokorong-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cs\u00fasz\u00f3korongokat<\/a>, amelyek ugyanazt a c\u00e9lt szolg\u00e1lj\u00e1k. Azonban &nbsp;helyettes\u00edtheted is \u0151ket, <strong>p\u00e9ld\u00e1ul egy haszn\u00e1lt<\/strong>, cs\u00fasz\u00f3s ronggyal. Amellett, hogy dolgozik az eg\u00e9sz tested, m\u00e9g a padl\u00f3t is t\u00f6k\u00e9letesen kif\u00e9nyes\u00edted.<\/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\">Hogyan haszn\u00e1ljuk a cs\u00fasz\u00f3korongot?<\/strong> Kezdd plank helyzetben, tartsd a t\u00f6rzset sz\u00e9pen \u00e9s feszesen, teny\u00e9rrel a f\u00f6ld\u00f6n. Azt\u00e1n h\u00fazhatod a t\u00e9rdeidet a mellkasodhoz, p\u00e1ros l\u00e1bbal, cs\u00fasztatod \u0151ket a keresztbe, csin\u00e1lhatsz \u00fagynevezett hegym\u00e1sz\u00f3 mozdulatot, ugorhatsz terpeszbe, \u00e9s \u00edgy tov\u00e1bb. Ha n\u00f6velni szeretn\u00e9d a terhel\u00e9st, helyezz s\u00falyt a fenekedre (p\u00e9ld\u00e1ul egy k\u00f6nyvet vagy egy megt\u00f6lt\u00f6tt h\u00e1tizs\u00e1kot), vagy vegy\u00e9l fel <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/sulymelleny-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00falymell\u00e9nyt<\/a>. Egy m\u00e1sik lehet\u0151s\u00e9g, ha fekv\u0151t\u00e1maszokkal dobod fel. <strong><span data-preserver-spaces=\"true\">Garant\u00e1ljuk, hogy nem csak a t\u00f6rzsed fog \u00e9gni.<\/span><\/strong><\/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\">MET-\u00e9rt\u00e9k:<\/strong> A n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz k\u00f6r\u00fclbel\u00fcl <strong>MET 11<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>660 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>880 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Sajat_testsulyos_gyakorlatok\"><\/span>7. Saj\u00e1t tests\u00falyos gyakorlatok<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>Sok gyakorlat van ebben a kateg\u00f3ri\u00e1ban, \u00edgy nem kell agg\u00f3dnod amiatt, hogy az edz\u00e9sed unalmas rutinn\u00e1 v\u00e1lik. Ha \u00fagy d\u00f6ntesz, hogy saj\u00e1t tests\u00falyos gyakorlatokat is teszel a kardio edz\u00e9sedbe, ne feledd, hogy folyamatosan \u00e9s tart\u00f3san kell v\u00e9gezni a gyakorlatokat. Nem tan\u00e1csos a maximumon edzeni, majd sz\u00fcnetet tartani. Az ink\u00e1bb HIIT-edz\u00e9s lenne.<\/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\">Pr\u00f3b\u00e1ld ki a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>hagyom\u00e1nyos guggol\u00e1st<\/li><li>guggol\u00e1st egy l\u00e1bbal<\/li><li>kit\u00f6r\u00e9seket<\/li><li>fekv\u0151t\u00e1maszt<\/li><li>dobozra l\u00e9p\u00e9s (haszn\u00e1lhatod a kanap\u00e9t)<\/li><li>fel\u00fcl\u00e9st<\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"saj\u00e1t tests\u00falyos kardio gyakorlatokat\" class=\"wp-image-193604\" width=\"843\" height=\"475\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ha v\u00e1ltogatod az egyes gyakorlatokat, akkor t\u00f6k\u00e9letesen fogod&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">edzeni az eg\u00e9sz tested.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Minden gyakorlatot csin\u00e1lhatsz 2 percig, \u00e9s kezdheted a k\u00f6vetkez\u0151t. \u00cdgy t\u00f6bbsz\u00f6r is megism\u00e9telheted a teljes k\u00f6rt. Annak \u00e9rdek\u00e9ben, hogy ne kelljen figyelned az id\u0151t, javasoljuk,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp; hogy t\u00f6ltsd le az \u00fagynevezett Tabata stoppert,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ahol&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">jelz\u00e9st tudsz be\u00e1ll\u00edtani k\u00fcl\u00f6nb\u00f6z\u0151 id\u0151k\u00f6z\u00f6nk\u00e9nt,<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00edgy val\u00f3ban csak a gyakorlatra \u00f6sszpontos\u00edthatsz. Ha m\u00e9g nehezebb\u00e9 szeretn\u00e9 tenni, csin\u00e1lhatsz <\/span>p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">edz\u00e9st felf\u00fcggeszthet\u0151 eszk\u00f6z\u00f6kkel<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban az is <strong>lehet, hogy ez a sz\u00e1modra ink\u00e1bb megk\u00f6nny\u00edt p\u00e1r gyakorlatot.<\/strong> P\u00e9ld\u00e1ul megtanulhatod, hogyan guggoljon egyl\u00e1bon, mert folyamatosan megtarthatod magad a p\u00e1ntokkal. Azt is megk\u00f6nny\u00edtheti, hogy kitartsd guggol\u00e1st vagy a sz\u00f6kken\u00e9ses kit\u00f6r\u00e9seket kapaszkod\u00e1ssal v\u00e9gezd, \u00edgy a kezedet is haszn\u00e1lod.<\/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\">MET-\u00e9rt\u00e9k: <\/strong>Az eml\u00edtett saj\u00e1t tests\u00falyos edz\u00e9sek MET \u00e9rt\u00e9ke v\u00e1ltoz\u00f3. A gyakorlatok neh\u00e9zs\u00e9g\u00e9t\u0151l \u00e9s intenzit\u00e1s\u00e1t\u00f3l f\u00fcgg\u0151en, k\u00f6r\u00fclbel\u00fcl 6 &#8211; 10 k\u00f6z\u00f6tt v\u00e1ltozhat.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>360 &#8211; 600 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>480 &#8211; 800 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Bokszolas\"><\/span>8. Bokszol\u00e1s<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=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Kardio edz\u00e9s - boksz\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/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:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nincs otthon bokszzs\u00e1kod? Arra egy\u00e1ltal\u00e1n nincs sz\u00fcks\u00e9ged! M\u00e9g a <strong>legjobb bokszol\u00f3k is haszn\u00e1lj\u00e1k az \u00fagynevezett \u00e1rny\u00e9k m\u00f3dszert, ahol egy k\u00e9pzeletbeli ellenf\u00e9l ellen k\u00fczdenek<\/strong>, \u00e9s azt pr\u00f3b\u00e1lj\u00e1k k\u00fcl\u00f6nb\u00f6z\u0151 \u00fct\u00e9sekkel meg\u00fctni. \u00cdgy is lehet edzeni. <strong>K\u00e9pzeld el a legnagyobb ellens\u00e9gedet veled szemben,<\/strong> ahogy meg\u00fct\u00f6d p\u00e1r \u00fct\u00e9ssel \u00e9s r\u00fag\u00e1ssal.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ne feledd, hogy a k\u00e9pzeletbeli ellens\u00e9g is v\u00e9dekezik, \u00edgy az edz\u00e9sb\u0151l nem hi\u00e1nyozhatnak a guggol\u00e1sok \u00e9s egy\u00e9b mozdulatok. Amikor bekapcsolod a zen\u00e9t, \u00e9s megpr\u00f3b\u00e1lsz ritmusra bokszolsz,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\"> a kardio edz\u00e9sed biztosan sz\u00f3rakoztat\u00f3bb lesz.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET-\u00e9rt\u00e9k:<\/strong> A boksz k\u00f6r\u00fclbel\u00fcl <strong>MET 5.5<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>330 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>440 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jacik-proba\"><\/span>9. Jac\u00edk-pr\u00f3ba<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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ezzel a teszttel az eg\u00e9sz tested fogod edzeni. Emellett &nbsp;<\/span><strong><span data-preserver-spaces=\"true\">azt is megmutathatja, hogy milyen \u00e1llapotban van a fizikai \u00e1ll\u00f3k\u00e9pess\u00e9ged.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u00cdgy tesztelik a sporttanulm\u00e1nyokra jelentkez\u0151k, vagy a rend\u0151r\u00f6k fizikai er\u0151nl\u00e9t\u00e9t. Ha ezt a tesztet legfeljebb 2 percig v\u00e9gzed, azzal ellen\u0151rizheted, hogy megfeleln\u00e9l-e az \u00e1ll\u00e1sinterj\u00fan. Term\u00e9szetesen v\u00e9gezheted lassabb \u00fctemben k\u00e9t percn\u00e9l hosszabb ideig, vagy v\u00e1ltogathatod a gyakorlatokat.<\/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\">Hogy n\u00e9z ki Jac\u00edk teszt? <\/strong>Kezdd h\u00e1tonfekv\u00e9sben, \u00e1llj fel \u00e9s fek\u00fcdj a hasadra, vissza az \u00e1ll\u00f3 helyzetben, majd fek\u00fcdj \u00fajra a h\u00e1tadra. V\u00e1ltogasd ezt a 4 poz\u00edci\u00f3t a lehet\u0151 leggyorsabb \u00fctemben k\u00f6zvetlen\u00fcl egym\u00e1s ut\u00e1n.<\/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\">MET \u00e9rt\u00e9k<\/strong>: A Jac\u00edk teszt k\u00f6r\u00fclbel\u00fcl <strong>MET 10<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>600 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>800 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Tanc\"><\/span>10. T\u00e1nc<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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Kardio edz\u00e9s\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Pr\u00f3b\u00e1ltad m\u00e1r milyen, ha feltekered a zen\u00e9t a maximumra, \u00e9s \u00fagy tenni, mintha a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">saj\u00e1t zen\u00e9s \u00e9s t\u00e1ncos koncerteden lenn\u00e9l?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ha m\u00e9g nem, nem tudod, mit hagysz ki. Nem csak, hogy igaz\u00e1n \u00e9lvezni fogod a koncertet, de r\u00e1ad\u00e1sul, a t\u00e1nc komoly kardio, ami m\u00e9g sz\u00f3rakoztatni is fog. V\u00e1ltogathatsz lassabb dalokat \u00e9s vad ritmusokat hogy&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">kiengedd az \u00f6sszes felesleges energi\u00e1t.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Javasoljuk, hogy ezt kifejezetten akkor csin\u00e1ld, ha egyed\u00fcl vagy otthon, mert val\u00f3sz\u00edn\u0171leg nem t\u0171nsz olyan ellen\u00e1llhatatlannak, mint gondolod. <strong>Hat\u00e1rozottan j\u00f3 m\u00f3ka \u00e9s hat\u00e9kony edz\u00e9s<\/strong>, tisztess\u00e9ges mennyis\u00e9g\u0171 kal\u00f3ria el\u00e9get\u00e9s\u00e9re.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy \u00e9rzed, hogy nem tudsz egyed\u00fcl mozogni a ritmusra, pr\u00f3b\u00e1lj tal\u00e1lni egy t\u00e1ncvide\u00f3t, amelyben megtan\u00edtj\u00e1k neked az alapvet\u0151 l\u00e9p\u00e9seket, amelyeket azt\u00e1n te magad fogsz csin\u00e1lni. A j\u00e1t\u00e9kkonzolok p\u00e9ld\u00e1ul seg\u00edthetnek, hogy megpr\u00f3b\u00e1ld ut\u00e1nozni egy figura mozg\u00e1s\u00e1t a k\u00e9perny\u0151n.<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET-\u00e9rt\u00e9k:<\/strong> A t\u00e1nc k\u00f6r\u00fclbel\u00fcl <strong>MET 7.8<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>468 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>624 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Fitness_rendrakas\"><\/span>11. Fitness rendrak\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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Rendet rakni sajnos mindannyiunknak kell. Ugyanez vonatkozik az edz\u00e9sre is. Hogyan oldjuk meg ezt, ha nincs sok id\u0151nk, \u00e9s d\u00f6nten\u00fcnk kell e tev\u00e9kenys\u00e9gek k\u00f6z\u00f6tt?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Mi lenne, ha megpr\u00f3b\u00e1ln\u00e1nk kombin\u00e1lni \u0151ket?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Az izzadt p\u00f3l\u00f3 \u00e9s kieresztett endorfin helyett, a jutalmad egy t\u00f6k\u00e9letesen rendezett lak\u00e1s.<\/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\">Hogy is n\u00e9zzen ki egy ilyen fitnesz rendrak\u00e1s<\/strong>?<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Tervezd el a sz\u00fcks\u00e9ges tev\u00e9kenys\u00e9geket<\/strong> &#8211; p\u00e9ld\u00e1ul gy\u0171jtsd \u00f6ssze a piszkos ruh\u00e1kat a lak\u00e1sban, teregess ki, t\u00f6r\u00f6ld fel a port, \u00e9s mosd fel a padl\u00f3t.<\/li><li><strong data-rich-text-format-boundary=\"true\">Hat\u00e1rozd meg azokat a gyakorlatokat, amelyek kombin\u00e1lhat\u00f3k ezekkel a tev\u00e9kenys\u00e9gekkel,<\/strong> \u00e9s k\u00e9sz\u00edts tervet a fejedben.<\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Kezdd el<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. Csin\u00e1lhatsz&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">t\u00edz n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszt<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;minden egyes szennyes ruhadarab\u00e9rt, amit olyan helyr\u0151l szedsz fel, ahol nem k\u00e9ne hogy legyen. Tereget\u00e9s k\u00f6zben v\u00e9gezhetsz&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">3 guggol\u00e1st<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;minden egyes ruhadarab kiter\u00edt\u00e9se el\u0151tt,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">(igen, egy zoknival teli mos\u00f3g\u00e9p m\u00e9g nagyobb r\u00e9m\u00e1lomm\u00e1 v\u00e1lik ebben a pillanatban), port\u00f6rl\u00e9s k\u00f6zben csin\u00e1lhatsz<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;5 fekv\u0151t\u00e1maszt&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">minden let\u00f6r\u00f6lt fel\u00fclet ut\u00e1n, a felmos\u00e1st prdig kombin\u00e1lhatod a m\u00e1r eml\u00edtett t\u00e1nccal.<\/span><\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Egy \u00f3r\u00e1nyi rendrak\u00e1s j\u00f3 hangulatba hoz,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">\u00e9s tal\u00e1n felveszel n\u00e9h\u00e1ny j\u00f3 szok\u00e1st is<\/span><\/strong><span data-preserver-spaces=\"true\">. Legk\u00f6zelebb k\u00e9tszer is meggondolod, hogy a szennyest a fut\u00f3padon hagyod, majd csin\u00e1lsz 10 n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1maszt, vagy ink\u00e1bb elviszed a szennyeskos\u00e1rba, ahov\u00e1 val\u00f3<\/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\">MET-\u00e9rt\u00e9k:<\/strong> Az helybenfut\u00e1s megk\u00f6zel\u00edt\u0151leg <strong>MET 6<\/strong> \u00e9rt\u00e9k\u0171.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>360 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>480 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Bonusz_tipp_%E2%80%93_Szex\"><\/span>12. B\u00f3nusz tipp &#8211; Szex.<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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Tal\u00e1n sosem hallott\u00e1l m\u00e9g arr\u00f3l, mennyi kal\u00f3ri\u00e1t lehet el\u00e9getni szexszel. Ebben az esetben tal\u00e1n csal\u00f3d\u00e1st okozunk.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Az esetek t\u00falnyom\u00f3 t\u00f6bbs\u00e9g\u00e9ben nem t\u00fal magas ez a sz\u00e1m.<\/span><\/strong><span data-preserver-spaces=\"true\"> Term\u00e9szetesen ez az a tev\u00e9kenys\u00e9g, amelyet a legsz\u00edvesebben csin\u00e1lsz. Emellett \u00e9lvezni fogod a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">partnereddel t\u00f6lt\u00f6tt min\u0151s\u00e9gi id\u0151t<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;is. Azonban, ha kal\u00f3ri\u00e1t szeretn\u00e9l \u00e9getni, akkor val\u00f3sz\u00edn\u0171leg hely\u00e9nval\u00f3bb lenne, ha mondjuk ugr\u00f3k\u00f6telezn\u00e9l ink\u00e1bb.<\/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\">MET-\u00e9rt\u00e9k:<\/strong> A szex k\u00f6r\u00fclbel\u00fcl <strong>MET 1,8<\/strong> \u00e9rt\u00e9k\u0171 mozg\u00e1s.<\/p>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151ket jelenti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Egy 60 kg-os n\u0151 k\u00f6r\u00fclbel\u00fcl <strong>108 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><li>Egy 80 kg-os f\u00e9rfi k\u00f6r\u00fclbel\u00fcl <strong>144 kcal-t<\/strong> \u00e9get el egy \u00f3ra alatt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hany_kaloriat_egethetunk_el_a_kardioval\"><\/span>H\u00e1ny kal\u00f3ri\u00e1t \u00e9gethet\u00fcnk el a kardioval?<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 figyelembe vessz\u00fck a kardio tev\u00e9kenys\u00e9gek sor\u00e1n el\u00e9getett kal\u00f3ria<strong> \u00e1tlagos \u00e9rt\u00e9k\u00e9t<\/strong> az utols\u00f3 b\u00f3nusz tev\u00e9kenys\u00e9g kiv\u00e9tel\u00e9vel, megtudjuk, hogy egy <strong>60 kil\u00f3s n\u0151 k\u00f6r\u00fclbel\u00fcl 520 kcal-t tud el\u00e9getni egy \u00f3ra alatt aerob edz\u00e9ssel, \u00e9s egy 80 kil\u00f3s f\u00e9rfi k\u00f6r\u00fclbel\u00fcl 692 kcal-t tud el\u00e9getni egy \u00f3ra alatt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Hogyan k\u00e9pzelhet\u0151 el ez az \u00e9rt\u00e9k adott \u00e9telekben?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\"><strong data-rich-text-format-boundary=\"true\">\u00c9TEL<\/strong><\/p><\/th><th><center>F\u00c9RFIAK 30 PERC ALATT\/ 346 KCAL<\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">N\u0150K 30 PERC ALATT\/ 260 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">F\u00c9RFIAK 60 PERC ALATT\/ 692 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">N\u0150K 60 PERC ALATT\/ 520 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">F\u00c9RFIAK 90 PERC ALATT\/ 1038 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">N\u0150K 90 PERC ALATT\/ 780 KCAL<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Zab, 0 % zs\u00edr g\u00f6r\u00f6g joghurt, ban\u00e1n, feh\u00e9rjepor. (mogyor\u00f3vaj)<\/center><\/td><td><center>Zab (30 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (100 g), ban\u00e1n (80 g), feh\u00e9rjepor (30 g)<\/center><\/td><td><center>Zab (20 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (100 g), ban\u00e1n (50 g), feh\u00e9rjepor (25 g)<\/center><\/td><td><center>Zab (90 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (150 g), ban\u00e1n (100 g), feh\u00e9rjepor (30 g), mogyor\u00f3vaj (13 g)<\/center><\/td><td><center>Zab (50 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (150 g), ban\u00e1n (100 g), feh\u00e9rjepor (30 g), mogyor\u00f3vaj (10 g)<\/center><\/td><td><center>Zab (140 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (200 g), ban\u00e1n (150 g), feh\u00e9rjepor (30 g), mogyor\u00f3vaj (30 g)<\/center><\/td><td><center>Zab (100 g), 0 % zs\u00edr g\u00f6r\u00f6g joghurt (150 g), ban\u00e1n (90 g), feh\u00e9rjepor (30 g), mogyor\u00f3vaj (25 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Csirkemell (nyers), ghi, rizs (nyers), brokkoli<\/strong><\/center><\/td><td><center>Csirkemell (100 g), ghi (6 g), rizs (40 g), brokkoli (100 g)<\/center><\/td><td><center>Csirkemell (80 g), ghi (6 g), rizs (25 g), brokkoli (100 g)<\/center><\/td><td><center>Csirkemell (200 g), ghi (11 g), rizs (80 g), brokkoli (250 g)<\/center><\/td><td><center>Csirkemell (150 g), ghi (8 g), rizs (60 g), brokkoli (200 g)<\/center><\/td><td><center>Csirkemell (250 g), ghi (15 g), rizs (150 g), brokkoli (250 g)<\/center><\/td><td><center>Csirkemell (200 g), ghi (13 g), rizs (100 g), brokkoli (250 g)<\/center><\/td><\/tr><tr><td><center><strong>T\u00e9szta (nyers), tofu, ol\u00edvaolaj, fagyasztott <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gkever\u00e9k<\/a><\/strong><\/center><\/td><td><center>T\u00e9szta (45 g), tofu (90 g), ol\u00edvaolaj (4 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (100 g)<\/center><\/td><td><center>T\u00e9szta (25 g), tofu (80 g), ol\u00edvaolaj (3 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (100 g)<\/center><\/td><td><center>T\u00e9szta (100 g), tofu (150 g), ol\u00edvaolaj (7 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (200 g)<\/center><\/td><td><center>T\u00e9szta (65 g), tofu (120 g), ol\u00edvaolaj (5 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (200 g)<\/center><\/td><td><center>T\u00e9szta (160 g), tofu (200 g), ol\u00edvaolaj (12 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (250 g)<\/center><\/td><td><center>T\u00e9szta (100 g), tofu (200 g), ol\u00edvaolaj (10 ml), fagyasztott z\u00f6lds\u00e9gkever\u00e9k (200 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r, kr\u00e9msajt, csirke sonka, 30%-os sajt, paprika<\/strong><\/center><\/td><td><p style=\"text-align: center;\">Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (60 g), kr\u00e9msajt (10 g), csirke sonka (60 g), 30%-os sajt (20 g), paprika (80 g)<\/p><\/td><td><p style=\"text-align: center;\">Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (40 g), kr\u00e9msajt (10 g), csirke sonka (40 g), 30%-os sajt (20 g), paprika (80 g)<\/p><\/td><td><center>Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (120 g), kr\u00e9msajt (20 g), csirke sonka (120 g), 30%-os sajt (40 g), paprika (170 g)<\/center><\/td><td><center>Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (80 g), kr\u00e9msajt (20 g), csirke sonka (100 g), 30%-os sajt (30 g), paprika (160 g)<\/center><\/td><td><center>Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (200 g), kr\u00e9msajt (40 g), csirke sonka (150 g), 30%-os sajt (50 g), paprika (200 g)<\/center><\/td><td><center>Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (150 g), kr\u00e9msajt (30 g), csirke sonka (120 g), 30%-os sajt (30 g), paprika (200 g)<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha <strong>az egy\u00f3r\u00e1s kardioedz\u00e9s sor\u00e1n el\u00e9getett kal\u00f3ri\u00e1kat tejcsokol\u00e1d\u00e9val vagy kesudi\u00f3vajjal<\/strong> akarn\u00e1nk p\u00f3tolni, valahogy \u00edgy n\u00e9zne ki:<\/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\"><li>egy 60 kg-os n\u0151 82 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/catalogsearch\/result\/?q=kesuvaj\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kesudi\u00f3vajat<\/a> vagy tejcsokol\u00e1d\u00e9t ehet<\/li><li>egy 80 kg-os n\u0151 110 g kesudi\u00f3vajat vagy 125 g tejcsokol\u00e1d\u00e9s tejcsokol\u00e1d\u00e9t ehet<\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"H\u00e1ny kal\u00f3ri\u00e1t tudsz el\u00e9getni a kardio alatt?\" class=\"wp-image-193029\" width=\"843\" height=\"674\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><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>A <span data-preserver-spaces=\"true\">kardiotev\u00e9kenys\u00e9g k\u00e9ts\u00e9gtelen\u00fcl&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">pozit\u00edv hat\u00e1ssal van fizikai \u00e9s ment\u00e1lis eg\u00e9szs\u00e9g\u00fcnkre<\/span><\/strong><span data-preserver-spaces=\"true\">, ez\u00e9rt hetente t\u00f6bbsz\u00f6r kell v\u00e9gezn\u00fcnk. A t\u00e9ny, hogy a konditermek z\u00e1rva vannak, \u00e9s odakint rossz az id\u0151, nem kell, hogy elriasszon minket t\u0151le.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Sz\u00e1mtalan m\u00f3don lehet otthon kardiozni.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Ennek eredm\u00e9nyek\u00e9nt rengeteg kal\u00f3ri\u00e1t \u00e9get\u00fcnk el, amelyeket kieg\u00e9sz\u00edthet\u00fcnk k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9lelmiszerekkel, amint azt a t\u00e1bl\u00e1zatban felsoroltuk<\/span>. Ha szeretn\u00e9l t\u00f6bbet megtudni az ev\u00e9sr\u0151l \u00e9s az \u00e9tkez\u00e9si terv k\u00e9sz\u00edt\u00e9s\u00e9r\u0151l, ne hagyd ki cikk\u00fcnket <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)\"><strong>Hogyan sz\u00e1m\u00edtsuk ki az energia- \u00e9s makrot\u00e1panyag-bevitelt a fogy\u00e1s vagy az izomgyarapod\u00e1s \u00e9rdek\u00e9ben?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardioedz\u00e9s k\u00f6zben ne felejtsd el <strong>kombin\u00e1lni a k\u00fcl\u00f6nb\u00f6z\u0151 gyakorlatokat \u00e9s v\u00e1ltogatni az intenzit\u00e1st. Ennek k\u00f6sz\u00f6nhet\u0151en nem f\u00e1radsz el az edz\u00e9s k\u00f6zben, \u00e9s<\/strong> <strong>hossz\u00fa t\u00e1von<\/strong> h\u00fazhatsz hasznot az aerob tev\u00e9kenys\u00e9gekb\u0151l. <strong>Van kedvenc kardio edz\u00e9sed, amit otthon is csin\u00e1lhatsz? Oszd meg m\u00e1sokkal. Motiv\u00e1ci\u00f3b\u00f3l sosem el\u00e9g.<\/strong><\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra &#8211; otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.<\/p>\n","protected":false},"author":100,"featured_media":193565,"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":[6180,6696,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315374","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-hiit-edzes","9":"tag-kardio-hu","10":"tag-otthoni-edzes","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-05T14:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-21T10:01:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"A 12 legjobb tipp otthoni kardio edz\u00e9shez\",\"datePublished\":\"2021-01-05T14:00:00+00:00\",\"dateModified\":\"2023-04-21T10:01:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\"},\"wordCount\":5271,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"keywords\":[\"HIIT edz\u00e9s\",\"kardio\",\"otthoni edz\u00e9s\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\",\"name\":\"A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"datePublished\":\"2021-01-05T14:00:00+00:00\",\"dateModified\":\"2023-04-21T10:01:10+00:00\",\"description\":\"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"A 12 legjobb tipp otthoni kardio edz\u00e9shez\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A 12 legjobb tipp otthoni kardio edz\u00e9shez\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog","description":"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/","og_type":"article","og_title":"A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog","og_description":"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.","og_url":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/","og_site_name":"GymBeam Blog","article_published_time":"2021-01-05T14:00:00+00:00","article_modified_time":"2023-04-21T10:01:10+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"A 12 legjobb tipp otthoni kardio edz\u00e9shez","datePublished":"2021-01-05T14:00:00+00:00","dateModified":"2023-04-21T10:01:10+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/"},"wordCount":5271,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","keywords":["HIIT edz\u00e9s","kardio","otthoni edz\u00e9s","saj\u00e1t tests\u00falyos gyakorlatok"],"articleSection":["Gyakorlatok \u00e9s edz\u00e9sek"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/","url":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/","name":"A 12 legjobb tipp otthoni kardio edz\u00e9shez - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","datePublished":"2021-01-05T14:00:00+00:00","dateModified":"2023-04-21T10:01:10+00:00","description":"Minden nap szokt\u00e1l kardiozni, de a bez\u00e1rt edz\u0151termek \u00e9s a rossz id\u0151 t\u00f6nkretette a terveidet? Van egy megold\u00e1sunk a sz\u00e1modra - otthoni kardio edz\u00e9s. A mai cikkben 12 m\u00f3dszert mutatunk be a hat\u00e9kony megval\u00f3s\u00edt\u00e1s\u00e1ra.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","width":1200,"height":630,"caption":"A 12 legjobb tipp otthoni kardio edz\u00e9shez"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/a-12-legjobb-tipp-otthoni-kardio-edzeshez\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"A 12 legjobb tipp otthoni kardio edz\u00e9shez"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/315374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=315374"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/315374\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/193565"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=315374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=315374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=315374"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=315374"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=315374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}