{"id":329008,"date":"2022-01-03T12:46:44","date_gmt":"2022-01-03T11:46:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329008"},"modified":"2022-02-07T13:50:13","modified_gmt":"2022-02-07T12:50:13","slug":"10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/","title":{"rendered":"10 hat\u00e9kony t\u00f6rzs &#038; popsi gyakorlat fitness labd\u00e1val"},"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\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/#Miert_hasznos_fitness_labdaval_edzeni\" title=\"Mi\u00e9rt hasznos fitness labd\u00e1val edzeni?\">Mi\u00e9rt hasznos fitness labd\u00e1val edzeni?<\/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\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/#Hogyan_eddz_a_fitness_labdaval\" title=\"Hogyan eddz a fitness&nbsp;labd\u00e1val?\">Hogyan eddz a fitness&nbsp;labd\u00e1val?<\/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\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/#10_stabilitasi_gyakorlat_az_eros_torzs-_lab-_es_farizomhoz\" title=\"10 stabilit\u00e1si gyakorlat az er\u0151s t\u00f6rzs-, l\u00e1b- \u00e9s farizomhoz\">10 stabilit\u00e1si gyakorlat az er\u0151s t\u00f6rzs-, l\u00e1b- \u00e9s farizomhoz<\/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\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/#Torzs_popsi_edzes_fitness_labdaval\" title=\"T\u00f6rzs &amp; popsi edz\u00e9s fitness labd\u00e1val\">T\u00f6rzs &amp; popsi edz\u00e9s fitness labd\u00e1val<\/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\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ezt a nagy, sz\u00ednes labd\u00e1t sokkal t\u00f6bbre tervezt\u00e9k, minthogy n\u00e9ha r\u00e1\u00fclj vagy itt-ott kiny\u00fajtsd vele a h\u00e1tad. Ez egy t\u00f6bbfunkci\u00f3s edz\u0151eszk\u00f6z, amely a teljes test edz\u00e9s\u00e9re haszn\u00e1lhat\u00f3 \u00e9s seg\u00edthet az egyens\u00faly jav\u00edt\u00e1s\u00e1ban. <strong><span class=\"goog-text-highlight\">Otthon \u00e9s az edz\u0151teremben is edzhetsz vele \u00e9s ezzel v\u00e1ltozatosabb\u00e1 teheted az edz\u00e9seidet. <\/span><\/strong>Ha m\u00e1r unod az er\u0151s\u00edt\u0151 vagy a s\u00falyz\u00f3s edz\u00e9st, esetleg \u00faj impulzusra van sz\u00fcks\u00e9ged, a fitness labda lehet a megfelel\u0151 v\u00e1laszt\u00e1s sz\u00e1modra, hiszen a vele val\u00f3 edz\u00e9s egyszerre hat\u00e9kony \u00e9s sz\u00f3rakoztat\u00f3! A cikkben 10 hat\u00e9kony fitness labd\u00e1s gyakorlatot tal\u00e1lsz a t\u00f6rzsizmok, valamint a l\u00e1bak \u00e9s a popsi meger\u0151s\u00edt\u00e9s\u00e9re.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_hasznos_fitness_labdaval_edzeni\"><\/span><span class=\"goog-text-highlight\">Mi\u00e9rt hasznos fitness labd\u00e1val edzeni?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-85-cm-gymbeam.html\" class=\"ek-link\">fitness labda<\/a> egy praktikus edz\u0151eszk\u00f6z, amelyet k\u00f6nnyen megv\u00e1s\u00e1rolhatsz \u00e9s egyszer\u0171en t\u00e1rolhatsz otthon. Egyszer\u0171en csak fel kell f\u00fajnod egy pump\u00e1val \u00e9s m\u00e1ris kezdheted az edz\u00e9st. Azok is \u00e9rt\u00e9kelni fogj\u00e1k, akik \u00fcl\u0151munk\u00e1t v\u00e9geznek, amely h\u00e1tprobl\u00e9m\u00e1kat okozhat. A <strong>fitness labd\u00e1n \u00fclve \u00e9s hint\u00e1zva a m\u00e9lystabiliz\u00e1l\u00f3 rendszer<\/strong> (core\/t\u00f6rzs) <strong>izmait vonod be<\/strong>, amely jobb testtart\u00e1st eredm\u00e9nyezhet. Nem tan\u00e1csos azonban eg\u00e9sz nap a labd\u00e1n \u00fclni, mert ezzel \u00e9ppen ellenkez\u0151leg, t\u00falterhelheted a h\u00e1t- \u00e9s hasizmokat. Kezdetnek 30 perc is el\u00e9g lesz. <span class=\"tadv-color\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">Ha azonban a legt\u00f6bbet szeretn\u00e9d kihozni ebb\u0151l a praktikus edz\u0151eszk\u00f6zb\u0151l, t\u00f6bbet kell tenned, mint csak \u00fclni rajta. Be kell \u00e9p\u00edtened az edz\u00e9si rutinodba. T\u00f6k\u00e9letesen <\/span><strong><span class=\"goog-text-highlight\">pr\u00f3b\u00e1ra teszi egyens\u00falyoz\u00f3 \u00e9s koordin\u00e1ci\u00f3s k\u00e9pess\u00e9geidet.<\/span><\/strong><span class=\"goog-text-highlight\"> Ha ezek a gyenge tulajdons\u00e1gaid, ne agg\u00f3dj. Rendszeresen gyakorolva a fitness labd\u00e1val k\u00f6nnyed\u00e9n, apr\u00e1nk\u00e9nt fejl\u0151dhetsz ezeken a ter\u00fcleteken. <\/span><span class=\"tadv-color\"><span class=\"goog-text-highlight\">[3-4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>A <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" class=\"ek-link\">fitness labd\u00e1val<\/a> val\u00f3 edz\u00e9s sor\u00e1n a test t\u00f6rzsizmait is bevonod \u00e9s er\u0151s\u00edted<\/b><strong>,<\/strong> amelyet a gerinc m\u00e9ly stabiliz\u00e1l\u00f3 rendszerek\u00e9nt is szoktak emlegetni. Nemcsak a helyes testtart\u00e1shoz elengedhetetlen a napi tev\u00e9kenys\u00e9gek sor\u00e1n, hanem b\u00e1rmilyen sport k\u00f6zben is. Az er\u0151s t\u00f6rzs j\u00f3l fog j\u00f6nni neh\u00e9z s\u00falyok emel\u00e9sekor, fut\u00e1sn\u00e1l \u00e9s egy\u00e9b n\u00e9pszer\u0171 tev\u00e9kenys\u00e9gekn\u00e9l is. Ugyanakkor t\u00e1mogatni fogod vele a szervezet term\u00e9szetes v\u00e9delm\u00e9t a s\u00e9r\u00fcl\u00e9sekkel szemben. Att\u00f3l f\u00fcgg\u0151en, hogy mely gyakorlatokat v\u00e1lasztod ki az edz\u00e9sedhez, m\u00e1s testr\u00e9szeidet is k\u00e9pes leszel bevonni. \u00cdgy a fitness labda lehet\u0151v\u00e9 teszi <strong>a karok, a h\u00e1t \u00e9s a l\u00e1bak izmainak<\/strong> edz\u00e9s\u00e9t is. <span class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">Ha m\u00e1s m\u00f3dszereket keresel a test t\u00f6rzsizmainak er\u0151s\u00edt\u00e9s\u00e9re, pr\u00f3b\u00e1ld ki ezt az edz\u00e9stervet, amely a <\/span><strong><span class=\"goog-text-highlight\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-eddzunk-felfuggesztheto-edzohevederrel-tanulj-meg-par-teljes-testet-edzo-hatekony-gyakorlatot\/\" class=\"ek-link\">Hogyan eddz a felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 hevederrel? Pr\u00f3b\u00e1ld ki ezeket a hat\u00e9kony teljes test gyakorlatokat<\/a><\/span><\/strong><span class=\"goog-text-highlight\"> c\u00edm\u0171 cikk\u00fcnkben tal\u00e1lhat\u00f3.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Mi\u00e9rt hasznos fitness labd\u00e1val edzeni?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Mi\u00e9rt hasznos fitness labd\u00e1val edzeni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_eddz_a_fitness_labdaval\"><\/span>Hogyan eddz a <span class=\"goog-text-highlight\">fitness&nbsp;<\/span>labd\u00e1val?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"goog-text-highlight\">Az edz\u00e9shez a fitness labd\u00e1n k\u00edv\u00fcl sz\u00fcks\u00e9ged lesz egy <a href=\"https:\/\/gymbeam.hu\/yoga-mat-jogaszonyeg-blue-gymbeam.html\" class=\"ek-link\">j\u00f3gasz\u0151nyegre <\/a>\u00e9s sok helyre magad k\u00f6r\u00fcl. <\/span>Az al\u00e1bbi gyakorlatok k\u00f6z\u00fcl kiv\u00e1laszthatsz n\u00e9h\u00e1nyat \u00e9s beillesztheted az edz\u00e9stervedbe, vagy kipr\u00f3b\u00e1lhatod mind a 10 gyakorlatot is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pr\u00f3b\u00e1ld ki p\u00e9ld\u00e1ul a HIIT edz\u00e9st:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>v\u00e9gezz egy gyakorlatot 30 m\u00e1sodpercig, majd tarts egy 30 m\u00e1sodperces pihen\u0151t,<\/li><li>t\u00e9rj \u00e1t egy m\u00e1sik gyakorlatra \u00e9s miut\u00e1n v\u00e9gigcsin\u00e1ltad az \u00f6sszeset, elv\u00e9gezt\u00e9l egy sorozatot,<\/li><li>ha mind a 10 gyakorlatot szeretn\u00e9d v\u00e9gezni, akkor 1 sorozat 10 percig fog tartani,<\/li><li>tarts 1-2 perc sz\u00fcnetet a sorozatok k\u00f6z\u00f6tt,<\/li><li>v\u00e9gezz el \u00edgy 2-3 sorozatot.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vagy egy k\u00f6redz\u00e9st:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>hajts v\u00e9gre 8-20 ism\u00e9tl\u00e9st minden gyakorlatb\u00f3l k\u00fcl\u00f6n-k\u00fcl\u00f6n,<\/li><li>izometrikus gyakorlatok (pl. plank) eset\u00e9n pr\u00f3b\u00e1lj legal\u00e1bb 20 m\u00e1sodpercig ebben a helyzetben maradni,<\/li><li>v\u00e9gezz el \u00edgy 2-3 sorozatot,<\/li><li>tarts 1-2 perc sz\u00fcnetet a sorozatok k\u00f6z\u00f6tt.<\/li><\/ul>\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=\"30209,4494,29120,48742,46033,49021,8350,28792,7185,42481\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_stabilitasi_gyakorlat_az_eros_torzs-_lab-_es_farizomhoz\"><\/span><span class=\"\">10 stabilit\u00e1si gyakorlat az er\u0151s t\u00f6rzs-, l\u00e1b- \u00e9s farizomhoz<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezek a gyakorlatok nagyszer\u0171ek a t\u00f6rzsizmokra, de a l\u00e1b- \u00e9s a farizmokat is megmozgatj\u00e1k. Pr\u00f3b\u00e1ld meg lassan csin\u00e1lni \u0151ket, mik\u00f6zben ellen\u0151rz\u00f6d a mozg\u00e1sodat, mert nagy stabilit\u00e1st \u00e9s koordin\u00e1ci\u00f3t ig\u00e9nyelnek. Ne felejts <strong>el egy kis bemeleg\u00edt\u00e9st<\/strong> v\u00e9gezni az edz\u00e9s el\u0151tt (helyben fut\u00e1s vagy <a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/a>). Ezut\u00e1n <strong>meleg\u00edtsd be az eg\u00e9sz tested<\/strong> a nagyobb \u00edz\u00fcleteid k\u00f6rk\u00f6r\u00f6s mozdulataival. Az edz\u00e9s ut\u00e1n sz\u00e1nj n\u00e9h\u00e1ny percet a <strong>ny\u00fajt\u00e1sra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"\">Kiindul\u00f3 helyzet:<\/span><\/strong><span class=\"\">&nbsp;Az alkarod helyezd a labd\u00e1ra \u00e9s ny\u00fajtsd ki a l\u00e1bad. <\/span>Tartsd feszesen a tested \u00e9s pr\u00f3b\u00e1ld meg egyenes vonalban tartani.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>L\u00e9legezz term\u00e9szetesen, tartsd feszesen a tested \u00e9s pr\u00f3b\u00e1ld megtartani ezt a poz\u00edci\u00f3t n\u00e9h\u00e1ny m\u00e1sodpercig.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>g\u00f6rbe&nbsp;h\u00e1t, a medence t\u00fal magasan van.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank.gif\" alt=\"Hogyan v\u00e9gezd a plank gyakorlatot fitness labd\u00e1val\" class=\"wp-image-283693\" title=\"Hogyan v\u00e9gezd a plank gyakorlatot fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Forg\u00e1s oldalra<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong>&nbsp;\u00c1llj terpesz\u00e1ll\u00e1sban, a l\u00e1baid legyenek v\u00e1llsz\u00e9less\u00e9gben. Fogd meg a fitness labd\u00e1t kiny\u00fajtott karokkal, egyenes\u00edtsd ki a h\u00e1tad \u00e9s tartsd a labd\u00e1t a tested el\u0151tt.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>Aktiv\u00e1ld a hasizmokat \u00e9s ford\u00edtsd el a labd\u00e1t oldalra. A mozg\u00e1st az eg\u00e9sz fels\u0151test v\u00e9gezze. Tartsd kiny\u00fajtva a karod. Gyere vissza k\u00f6z\u00e9pre \u00e9s v\u00e9gezd el ugyanazt a mozdulatot a m\u00e1sik oldalra.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A karok be vannak hajl\u00edtva, el\u00e9gtelen vagy t\u00falzott forg\u00e1s, g\u00f6rbe h\u00e1t.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Rotacie.gif\" alt=\"Hogyan forduljunk oldalra fitness labd\u00e1val\" class=\"wp-image-283707\" title=\"Hogyan forduljunk oldalra fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kit\u00f6r\u00e9sek<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> \u00c1llj fel, \u00e9s tedd magad m\u00f6g\u00e9 a labd\u00e1t. Hajl\u00edtsd be a t\u00e9rded \u00e9s tedd a l\u00e1bfejed a labd\u00e1ra. A m\u00e1sik l\u00e1bad maradjon egyenesen. A karjaid a tested ment\u00e9n vannak.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>Tartsd a tested feszesen \u00e9s nyomd h\u00e1tra a labd\u00e1n l\u00e9v\u0151 l\u00e1bad. Ugyanakkor hajl\u00edtsd be a t\u00e1maszt\u00f3 l\u00e1bad \u00e9s ny\u00fajtsd el\u0151re a karod a jobb stabilit\u00e1s \u00e9rdek\u00e9ben. Pr\u00f3b\u00e1lj meg szinte egy vonalat l\u00e9trehozni a testeddel az als\u00f3 helyzetben. El\u0151sz\u00f6r az egyik l\u00e1baddal v\u00e9gezz el egy sorozatot, majd a m\u00e1sik l\u00e1baddal.<\/li><li><strong><span class=\"\">Gyakori hib\u00e1k:<\/span><\/strong><span class=\"\"> Kis mozg\u00e1sterjedelem, a test oldalra forog.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Vypady.gif\" alt=\"Kit\u00f6r\u00e9sek fitness labd\u00e1val\" class=\"wp-image-283721\" title=\"Hogyan v\u00e9gezz\u00fcnk kit\u00f6r\u00e9seket fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> \u00c1llj terpesz\u00e1ll\u00e1sban, a l\u00e1baid legyenek v\u00e1llsz\u00e9less\u00e9gben. Fogd meg a labd\u00e1t, emeld fel a fejed \u00e9s egyenes\u00edtsd ki a h\u00e1tad. Aktiv\u00e1ld a t\u00f6rzsizmaidat. A karok kiny\u00fajtva maradnak.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>V\u00e9gezz guggol\u00e1st a labd\u00e1val a fejed felett. Pr\u00f3b\u00e1ld ut\u00e1nozni azt a mozdulatot, amikor le\u00fclsz egy alacsony sz\u00e9kre. Igyekezz a h\u00e1tad term\u00e9szetes \u00edvben tartani, a testt\u00f6meged pedig az eg\u00e9sz l\u00e1badra helyezd. Nem kell t\u00fal alacsonyra menned, el\u00e9g, ha 90\u00b0-os sz\u00f6get z\u00e1r be a t\u00e9rded.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A h\u00e1t g\u00f6rbe, el\u0151re d\u0151lsz, t\u00fal kicsi a mozg\u00e1sterjedelem, a t\u00e9rd nincs egy vonalban a bok\u00e1val \u00e9s l\u00e1bujjakkal, el\u00e9gtelen mozg\u00e1sterjedelem.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Drep.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk guggol\u00e1sokat fitness labd\u00e1val\" class=\"wp-image-283735\" title=\"Hogyan v\u00e9gezz\u00fcnk guggol\u00e1sokat fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Haspr\u00e9s <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a fitness labd\u00e1ra, hajl\u00edtsd be a t\u00e9rdedet \u00e9s tartsd a l\u00e1badat a padl\u00f3n. Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s helyezd a kezed a hal\u00e1nt\u00e9kodra.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>A hasizmok aktiv\u00e1l\u00e1s\u00e1val kezdj el haspr\u00e9seket v\u00e9gezni. Als\u00f3 helyzetben l\u00e9legezz be, fels\u0151 helyzetben f\u00fajd ki a leveg\u0151t. Felfel\u00e9 menet csak a fejed, a nyakad \u00e9s a h\u00e1t fels\u0151 r\u00e9sz\u00e9t emeld fel.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A hasizmok nem fesz\u00fclnek el\u00e9gg\u00e9.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Crunches.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk haspr\u00e9st a fitness labd\u00e1n\" class=\"wp-image-283749\" title=\"Hogyan v\u00e9gezz\u00fcnk haspr\u00e9st a fitness labd\u00e1n\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dead bug<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj hanyatt, fogd meg a fitness labd\u00e1t \u00e9s emeld a tested f\u00f6l\u00e9. Ezut\u00e1n emeld fel a l\u00e1bad is \u00e9s tedd a l\u00e1bujjaid a labd\u00e1ra. A karok kiny\u00fajtva maradnak.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>L\u00e9legezz be, fesz\u00edtsd meg a t\u00f6rzsizmaid \u00e9s kil\u00e9gz\u00e9s k\u00f6zben tegyed a jobb karod \u00e9s a bal l\u00e1bad a padl\u00f3ra. A bal karoddal \u00e9s a jobb l\u00e1baddal tov\u00e1bbra is tartsd a labd\u00e1t mozg\u00e1s k\u00f6zben. Ezut\u00e1n helyezd vissza a v\u00e9gtagjaid a kiindul\u00e1si helyzetbe \u00e9s ism\u00e9teld meg a mozdulatot a m\u00e1sik oldalon. Mindig tegyed az ellenkez\u0151 karod \u00e9s l\u00e1bad a padl\u00f3ra. Tartsd a h\u00e1tad a sz\u0151nyeghez nyomva.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A hasizmok nem fesz\u00fclnek el\u00e9gg\u00e9, a h\u00e1t felemelkedik, a h\u00e1t als\u00f3 r\u00e9sze g\u00f6rbe.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-DeadBug.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk dead bug gyakorlatot fitness labd\u00e1val\" class=\"wp-image-283763\" title=\"Hogyan v\u00e9gezz\u00fcnk dead bug gyakorlatot fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V-fel\u00fcl\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj hanyatt, helyezd a fitness labd\u00e1t a bok\u00e1id k\u00f6z\u00e9 \u00e9s szorosan nyomd \u00f6ssze. Ny\u00fajtsd ki a l\u00e1bad \u00e9s ny\u00fajtsd a karod a fejed f\u00f6l\u00e9.<\/li><li><strong>Kivitelez\u00e9s: <\/strong><span class=\"\">L\u00e9legezz be, fesz\u00edtsd meg a t\u00f6rzsizmaid \u00e9s emeld fel a kiny\u00fajtott l\u00e1baid a labd\u00e1val a tested f\u00f6l\u00e9. <\/span>Egyidej\u0171leg emeld fel a kiny\u00fajtott karjaid. Miut\u00e1n a labda a t\u00f6rzsed felett van, fogd meg a kezeddel. Ezut\u00e1n engedd le a kiindul\u00e1si helyzetbe a karod \u00e9s a labd\u00e1t a fejed m\u00f6g\u00e9. L\u00e9legezz be \u00fajra \u00e9s ugyanazzal a mozdulattal tedd vissza a labd\u00e1t a bok\u00e1id k\u00f6z\u00e9. Tartsd v\u00e9gig a h\u00e1tad a sz\u0151nyeghez nyomva.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A hasizmok nem fesz\u00fclnek el\u00e9gg\u00e9, a h\u00e1t felemelkedik, a h\u00e1t als\u00f3 r\u00e9sze g\u00f6rbe.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-V-ups.gif\" alt=\"V-fel\u00fcl\u00e9sek fitness labd\u00e1val\" class=\"wp-image-283777\" title=\"Hogyan v\u00e9gezz\u00fcnk V-fel\u00fcl\u00e9seket fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. H\u00eddgyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra, hajl\u00edtsd be a l\u00e1baidat k\u00f6r\u00fclbel\u00fcl 90\u00b0-os sz\u00f6gben \u00e9s tedd a l\u00e1bfejed a fitness labda tetej\u00e9re. Helyezd a karjaid a tested ment\u00e9n a padl\u00f3ra, teny\u00e9rrel lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>Emeld felfel\u00e9 a medenc\u00e9det \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben egyszerre aktiv\u00e1ld a test t\u00f6rzs- \u00e9s a farizmait is. A fej, a h\u00e1t fels\u0151 r\u00e9sze \u00e9s a karok a sz\u0151nyegen maradnak \u00e9s t\u00e1maszk\u00e9nt szolg\u00e1lnak. Engedd le a medenc\u00e9det \u00e9s emeld fel \u00fajra, miut\u00e1n enyh\u00e9n meg\u00e9rintetted a sz\u0151nyeget. Csak olyan magasra emeld a medenc\u00e9det, hogy \u00e9rezd, hogy a fen\u00e9k izmait bevontad a gyakorlatba.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fals\u00e1gosan behajl\u00edtott h\u00e1t, a farizmok \u00e9s a hasizmok nem fesz\u00fclnek el\u00e9gg\u00e9, a h\u00e1t megemelkedett,  el\u00e9gtelen vagy t\u00falzott mozg\u00e1sterjedelem a fels\u0151 poz\u00edci\u00f3ban.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a h\u00eddgyakorlatot fitness labd\u00e1val\" class=\"wp-image-283791\" title=\"Hogyan v\u00e9gezz\u00fck a h\u00eddgyakorlatot fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. H\u00e1ts\u00f3 combizom hajl\u00edt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra, ny\u00fajtsd ki a l\u00e1badat \u00e9s helyezd a sarkadat a fitness labda tetej\u00e9re. Helyezd a karjaid a tested ment\u00e9n a f\u00f6ldre, teny\u00e9rrel lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>Emeld fel a medenc\u00e9det a popsi aktiv\u00e1l\u00e1s\u00e1val. A fej, a h\u00e1t fels\u0151 r\u00e9sze \u00e9s a karok a sz\u0151nyegen maradnak \u00e9s t\u00e1maszk\u00e9nt szolg\u00e1lnak. G\u00f6rgesd magad fel\u00e9 a labd\u00e1t a t\u00e9rdeid behajl\u00edt\u00e1s\u00e1val, mik\u00f6zben a l\u00e1bad a sarokt\u00f3l a l\u00e1bujjhegyeid g\u00f6rd\u00edted. G\u00f6rd\u00fcl\u00e9s k\u00f6zben \u00e9rezned kell, hogy a combhajl\u00edt\u00f3 izmaid \u00f6ssze\u00e9rnek. Vond be a t\u00f6rzsizmaid is. Tartsd a medenc\u00e9det fent az eg\u00e9sz gyakorlat alatt.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t t\u00fals\u00e1gosan be van hajl\u00edtva, a fen\u00e9k, a combok vagy a hasizmok nem h\u00faz\u00f3dnak el\u00e9gg\u00e9, a mozg\u00e1sterjedelem kicsi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk h\u00e1ts\u00f3 combizom hajl\u00edt\u00e1st fitness labd\u00e1val\" class=\"wp-image-283805\" title=\"Hogyan v\u00e9gezz\u00fcnk h\u00e1ts\u00f3 combizom hajl\u00edt\u00e1st fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Pike gyakorlat fitness labd\u00e1val<\/h3>\n\n\n\n<p>Ez a gyakorlat ink\u00e1bb halad\u00f3 sportol\u00f3k sz\u00e1m\u00e1ra alkalmas. Er\u0151s t\u00f6rzsizmokat \u00e9s j\u00f3 koordin\u00e1ci\u00f3t ig\u00e9nyel. Ha m\u00e9g nem merted kipr\u00f3b\u00e1lni, nyugodtan hajtsd v\u00e9gre az al\u00e1bbi \u200begyszer\u0171bb vari\u00e1ci\u00f3t.<\/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><strong><span class=\"\">Kiindul\u00f3 helyzet:<\/span><\/strong><span class=\"\"> T\u00e9rdelj le a padl\u00f3ra \u00e9s helyezd magad m\u00f6g\u00e9 a fitness labd\u00e1t. <\/span>Ny\u00fajtott karral pihentesd a kezed a sz\u0151nyegen \u00e9s helyezd a l\u00e1bad a labd\u00e1ra. A v\u00e1llak a karok felett vannak. Ezzel egy magas plank poz\u00edci\u00f3ba ker\u00fclsz. Tartsd feszesen a tested \u00e9s pr\u00f3b\u00e1ld meg egyenes vonalban tartani.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>Emeld fel a cs\u00edp\u0151d a hasizmok aktiv\u00e1l\u00e1s\u00e1val \u00e9s pr\u00f3b\u00e1ld meg egy vonalban tartani a v\u00e1llaiddal. Fokozatosan n\u00f6velheted a mozg\u00e1startom\u00e1nyt. A l\u00e1bak \u00e9s a karok kiny\u00fajtva maradnak. Maradj a fels\u0151 helyzetben 1-2 m\u00e1sodpercig, majd t\u00e9rj vissza a kiindul\u00f3 (plank) helyzetbe \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> Kiindul\u00e1si helyzetben beg\u00f6rb\u00edted a h\u00e1tad.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Pike.gif\" alt=\"Pike gyakorlat fitness labd\u00e1val\" class=\"wp-image-283819\" title=\"Hogyan v\u00e9gezd a pike gyakorlatot fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">K\u00f6nnyebb v\u00e1ltozat: T\u00e9rdfelh\u00faz\u00e1s plank k\u00f6zben<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong> Helyezd a l\u00e1bad a labd\u00e1ra \u00e9s tedd a padl\u00f3ra a kiny\u00fajtott karod. A v\u00e1llak a karok felett vannak. Ezzel egy magas plank poz\u00edci\u00f3ba ker\u00fclsz. Tartsd feszesen a tested \u00e9s pr\u00f3b\u00e1ld meg egyenes vonalban tartani.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>G\u00f6rgesd magad fel\u00e9 a labd\u00e1t \u00fagy, hogy a t\u00e9rdedet a mellkasod fel\u00e9 h\u00fazod. Ezut\u00e1n t\u00e9rj vissza plank helyzetbe \u00e9s ism\u00e9teld meg a mozdulatot.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong>&nbsp;G\u00f6rbe&nbsp;h\u00e1t, kicsi mozg\u00e1startom\u00e1ny.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Hogyan v\u00e9gezz t\u00e9rdfelh\u00faz\u00e1st plank k\u00f6zben fitness labd\u00e1val\" class=\"wp-image-283833\" title=\"Hogyan v\u00e9gezz t\u00e9rdfelh\u00faz\u00e1st plank k\u00f6zben fitness labd\u00e1val\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Torzs_popsi_edzes_fitness_labdaval\"><\/span>T\u00f6rzs &amp; popsi edz\u00e9s fitness labd\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Fitness labd\u00e1s gyakorlatok a feszes t\u00f6rzs\u00e9rt \u00e9s jobb stabilit\u00e1s\u00e9rt l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Y6GxzJ8rz4c?list=PLkuMHKGql_-bBqlzOCZx6s3ZeiguPXEAi\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fitness labda gyakorlatok seg\u00edts\u00e9g\u00e9vel v\u00e1ltozatosabb\u00e1 teheted az edz\u00e9sedet. <strong>Ha bevonod ezeket a gyakorlatokat az edz\u00e9stervedbe, azzal er\u0151s\u00edtheted a test t\u00f6rzsizmait \u00e9s az als\u00f3 v\u00e9gtagok izmait is. <\/strong>Ugyanakkor az egyens\u00falyodon \u00e9s a koordin\u00e1ci\u00f3don is fogsz dolgozni. Mostant\u00f3l a heti edz\u00e9stervedhez fitness labd\u00e1val v\u00e9gzett HIIT vagy k\u00f6redz\u00e9st is adhatsz. A mai cikknek k\u00f6sz\u00f6nhet\u0151en m\u00e1r tudod, hogy a fitness labda nemcsak \u00fcl\u00e9sre kiv\u00e1l\u00f3, hanem remek\u00fcl edzhetsz is vele. Oszd meg a cikket bar\u00e1taiddal, akik szint\u00e9n \u00e9rt\u00e9kelhetik ezzel a fitness eszk\u00f6zzel kapcsolatos edz\u00e9si tippeket.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan eddz fitness labd\u00e1val? Ebben a cikkben 10 hat\u00e9kony gyakorlatot tal\u00e1lsz, utas\u00edt\u00e1sokkal, hogy er\u0151sebbek legyenek a t\u00f6rzs-, a l\u00e1b- \u00e9s a farizmaid.<\/p>\n","protected":false},"author":129,"featured_media":283642,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,7104,6312],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329008","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-fitness-segedeszkozok","11":"tag-has","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>10 hat\u00e9kony t\u00f6rzs &amp; popsi gyakorlat fitness labd\u00e1val - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A fitness labda egy nagyszer\u0171 otthoni edz\u0151eszk\u00f6z. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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