{"id":332966,"date":"2022-01-10T10:07:09","date_gmt":"2022-01-10T09:07:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=332966"},"modified":"2022-01-10T10:07:10","modified_gmt":"2022-01-10T09:07:10","slug":"tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/","title":{"rendered":"Tanulj meg h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni ezzel a 10 kezd\u0151 \u00e9s halad\u00f3 sportol\u00f3knak val\u00f3 gyakorlattal"},"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\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/#Miert_elonyos_huzodzkodo_ruddal_edzeni\" title=\"Mi\u00e9rt el\u0151ny\u00f6s h\u00faz\u00f3dzkod\u00f3 r\u00faddal edzeni?\">Mi\u00e9rt el\u0151ny\u00f6s h\u00faz\u00f3dzkod\u00f3 r\u00faddal 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\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/#Hogyan_kell_a_huzodzkodo_rudon_edzeni\" title=\"Hogyan kell a h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni?\">Hogyan kell a h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni?<\/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\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/#10_huzodzkodo_rudon_vegzett_alapgyakorlat_az_eros_karokhoz_hathoz_es_hasizmokhoz\" title=\"10 h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gzett alapgyakorlat az er\u0151s karokhoz, h\u00e1thoz \u00e9s hasizmokhoz\">10 h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gzett alapgyakorlat az er\u0151s karokhoz, h\u00e1thoz \u00e9s hasizmokhoz<\/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\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/#Reszletes_utasitasok_az_elso_huzodzkodas_elsajatitasahoz\" title=\"R\u00e9szletes utas\u00edt\u00e1sok az els\u0151 h\u00faz\u00f3dzkod\u00e1s elsaj\u00e1t\u00edt\u00e1s\u00e1hoz\">R\u00e9szletes utas\u00edt\u00e1sok az els\u0151 h\u00faz\u00f3dzkod\u00e1s elsaj\u00e1t\u00edt\u00e1s\u00e1hoz<\/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\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A h\u00faz\u00f3dzkod\u00f3 r\u00fad a legt\u00f6bb edz\u0151teremben megtal\u00e1lhat\u00f3, de ak\u00e1r kint is, egy szabadt\u00e9ri edz\u0151parkban is fellelhet\u0151. Tal\u00e1n m\u00e9g otthon is rendelkezel eggyel, ennek ellen\u00e9re nem sokat tudsz a h\u00faz\u00f3dzkod\u00f3 rudas edz\u00e9sr\u0151l. Sokan azt hiszik, hogy csak f\u00e9rfiaknak val\u00f3, azok k\u00f6z\u00fcl is a leger\u0151sebbeknek. A cikk elolvas\u00e1sa ut\u00e1n azonban biztosan te is meg\u00e9rted, hogy ez val\u00f3j\u00e1ban nem \u00edgy van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A h\u00faz\u00f3dzkod\u00f3 r\u00fad sokkal t\u00f6bbre is szolg\u00e1lhat, mint puszt\u00e1n h\u00faz\u00f3dzkod\u00e1sra, muscle-up<\/strong>&nbsp;gyakorlatra vagy m\u00e1s akrobatikus mutatv\u00e1nyra. Vannak m\u00e1s, k\u00f6nnyebb gyakorlatok is, amelyek szinte mindenki sz\u00e1m\u00e1ra megfelel\u0151ek. A cikkb\u0151l megtudhatod, hogy hogyan kell v\u00e9grehajtani \u0151ket. Ezek seg\u00edts\u00e9g\u00e9vel v\u00e1ltozatosabb\u00e1 teheted az edz\u00e9stervedet, valamint&nbsp;<strong>\u00faj izom- \u00e9s funkcion\u00e1lis er\u0151fejleszt\u00e9si impulzust adhatsz a testednek.<\/strong><\/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_elonyos_huzodzkodo_ruddal_edzeni\"><\/span>Mi\u00e9rt el\u0151ny\u00f6s h\u00faz\u00f3dzkod\u00f3 r\u00faddal edzeni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A h\u00faz\u00f3dzkod\u00f3 rudas&nbsp;gyakorlatok n\u00e9pszer\u0171s\u00e9ge az \u00fajonnan \u00e9p\u00fclt szabadt\u00e9ri edz\u0151parkok sz\u00e1m\u00e1val n\u0151, \u00e9s az\u00e9rt is, mert egy el\u00e9rhet\u0151 edz\u0151eszk\u00f6z az otthoni edz\u0151termekhez. <strong>\u00cdgy nem csak az edz\u0151teremben, hanem otthon vagy a szabadban is edzhetsz a h\u00faz\u00f3dzkod\u00f3 rudakon.<\/strong> Ak\u00e1r az ajt\u00f3 f\u00f6l\u00e9 is helyezheted \u00e9s k\u00e9sz is a mini otthoni edz\u0151terem. Nagy el\u0151nye, hogy a saj\u00e1t testeden k\u00edv\u00fcl semmi m\u00e1sra nincs sz\u00fcks\u00e9ged. Haszn\u00e1lhatsz persze extra er\u0151s\u00edt\u0151 gumiszalagokat is, amelyek seg\u00edtik a gyakorlatok v\u00e9grehajt\u00e1s\u00e1t.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg\" alt=\"Mi\u00e9rt el\u0151ny\u00f6s h\u00faz\u00f3dzkod\u00f3 r\u00faddal edzeni?\" class=\"wp-image-287754\" title=\"Mi\u00e9rt el\u0151ny\u00f6s h\u00faz\u00f3dzkod\u00f3 r\u00faddal edzeni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00011-2-1-scaled.jpeg 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<p>A h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gzett gyakorlatok sor\u00e1n a&nbsp;<strong>funkcion\u00e1lis er\u0151t fejleszted. <\/strong>Ez hasznos lesz a s\u00falyz\u00f3s edz\u00e9s sor\u00e1n \u00e9s a mindennapi \u00e9letben is. Ez az\u00e9rt van \u00edgy, mert az izmok hat\u00e9konyabban fognak egy\u00fcttm\u0171k\u00f6dni az idegrendszerrel \u00e9s \u00edgy jobban be tudod kapcsolni \u0151ket.&nbsp;[1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rendszeres h\u00faz\u00f3dzkod\u00f3 rudas edz\u00e9st\u0151l val\u00f3sz\u00edn\u0171leg nem leszel Arnold Schwarzenegger, de mindenk\u00e9ppen sz\u00e1m\u00edthatsz n\u00e9mi izomn\u00f6veked\u00e9sre. N\u00e9zd csak meg p\u00e9ld\u00e1ul Frank Medran\u00f3t \u00e9s m\u00e1s sportol\u00f3kat, akik kalisztenik\u00e1val foglalkoznak. Test\u00fcket a h\u00faz\u00f3dzkod\u00f3 r\u00faddal v\u00e9gzett gyakorlatokkal dolgozt\u00e1k ki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A h\u00faz\u00f3dzkod\u00f3 r\u00fad seg\u00edt meger\u0151s\u00edteni a kar izmait<\/strong> (v\u00e1ll, bicepsz, tricepsz, alkar), valamint a <strong>h\u00e1t, a mellkas \u00e9s a has izmait. <\/strong>Nem csak j\u00f3l kidolgozott alakot, hanem jobb testtart\u00e1st is el\u00e9rhetsz. R\u00e1ad\u00e1sul er\u0151sebb lesz a markol\u00e1sod, amelyet p\u00e9ld\u00e1ul felh\u00faz\u00e1skor haszn\u00e1lhatsz ki. <span class=\"tadv-color\">[2-3]<\/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\">Ennek az edz\u00e9st\u00edpusnak term\u00e9szetesen, mint szinte minden fizikai tev\u00e9kenys\u00e9gnek,&nbsp;m\u00e1s el\u0151nyei is vannak. <\/span>Nemcsak az <strong>izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9t<\/strong> seg\u00edti el\u0151, hanem megfelel\u0151 mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t is \u00e9getsz el k\u00f6zben, \u00edgy <strong>t\u00e1mogatja a fogy\u00e1st.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl jav\u00edt a fizikai kond\u00edci\u00f3don \u00e9s mozg\u00e9konys\u00e1godon, p\u00e9ld\u00e1ul a koordin\u00e1ci\u00f3n, az egyens\u00faly\u00e9rz\u00e9ken \u00e9s a hajl\u00e9konys\u00e1gon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Minden fizikai tev\u00e9kenys\u00e9g pozit\u00edv hat\u00e1ssal<\/strong>&nbsp;van testi \u00e9s lelki&nbsp;<strong>eg\u00e9szs\u00e9g\u00e9re.&nbsp;<\/strong>Val\u00f3sz\u00edn\u0171leg ismered azt a csod\u00e1latos \u00e9rz\u00e9st, amelyet edz\u00e9s ut\u00e1n \u00e9rezhetsz. Ezt az endorfinok (boldogs\u00e1ghormonok)&nbsp;okozz\u00e1k.&nbsp;Annyira boldogg\u00e1 \u00e9s magabiztoss\u00e1 tesznek, hogy \u00fajra motiv\u00e1ltnak \u00e9rzed magad az edz\u00e9sre.&nbsp;[3\u20135]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kell_a_huzodzkodo_rudon_edzeni\"><\/span>Hogyan kell a h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g kezd\u0151k\u00e9nt sem kell agg\u00f3dnod a h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gzett gyakorlatok miatt. Ha rendszeresen sportolsz, hamarosan nagyszer\u0171 eredm\u00e9nyeket fogsz tapasztalni.<\/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>A legt\u00f6bb h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gezhet\u0151 gyakorlat a k\u00e9pess\u00e9geidhez szabhat\u00f3.<\/strong> Ha szeretn\u00e9d megk\u00f6nny\u00edteni&nbsp;\u0151ket, akkor haszn\u00e1lj er\u0151s\u00edt\u0151 gumiszalagot, m\u00e1s n\u00e9ven expandert. Az er\u0151s\u00edt\u0151 gumiszalag cs\u00f6kkenti a terhel\u00e9st \u00e9s seg\u00edt a gravit\u00e1ci\u00f3 elleni k\u00fczdelemben. Ha viszont az alapgyakorlatok t\u00fal k\u00f6nny\u0171ek sz\u00e1modra, adj hozz\u00e1 egy kis terhel\u00e9st \u00e9s l\u00e9pj a k\u00f6vetkez\u0151 szintre. Megpr\u00f3b\u00e1lhatsz s\u00falymell\u00e9nyben edzeni, vagy r\u00f6gz\u00edthetsz s\u00falyp\u00e1ntokat a bok\u00e1dhoz. Egy m\u00e1sik lehet\u0151s\u00e9g egy \u00f6v haszn\u00e1lata, amelyen s\u00falyt\u00e1rcsa vagy kettlebell l\u00f3g.<\/li><li><span class=\"goog-text-highlight\">Rendszeresen, legal\u00e1bb hetente k\u00e9tszer <\/span><strong><span class=\"goog-text-highlight\">v\u00e9gezd el a kiv\u00e1lasztott gyakorlatokat. <\/span><\/strong>Kezdetben el\u00e9g csak n\u00e9h\u00e1ny ism\u00e9tl\u00e9st v\u00e9gezni (p\u00e9ld\u00e1ul 6-12 gyakorlatot \u00e9s 3-5 sorozatot). N\u00f6veld ezeket a sz\u00e1mokat, ahogy fokozatosan fejl\u0151dsz.<\/li><li><strong>Pr\u00f3b\u00e1lj meg minden gyakorlatot lassan v\u00e9grehajtani, mik\u00f6zben ir\u00e1ny\u00edtod a mozg\u00e1sodat.&nbsp;<\/strong>A helyes kivitelez\u00e9s legyen a priorit\u00e1s, nem az ism\u00e9tl\u00e9sek sz\u00e1ma. Csak a technika helyes elsaj\u00e1t\u00edt\u00e1s\u00e1val fogsz fejl\u0151dni. Megtanulod a megfelel\u0151 izmokat bevonni, ezzel pedig megel\u0151z\u00f6d a s\u00e9r\u00fcl\u00e9seket \u00e9s az esetleges izomegyens\u00falyzavarokat.<\/li><li><strong>R\u00f6viden: nem kell azonnal az eg\u00e9sz edz\u00e9st a h\u00faz\u00f3dzkod\u00f3 rudakon t\u00f6ltened.&nbsp;<\/strong>Az al\u00e1bbi gyakorlatok k\u00f6z\u00fcl el\u00e9g csak n\u00e9h\u00e1nyat kiv\u00e1lasztanod \u00e9s beillesztened az edz\u00e9stervedbe. P\u00e9ld\u00e1ul a sz\u00e9les, fels\u0151 fog\u00e1s\u00fa&nbsp;h\u00faz\u00f3dzkod\u00e1st (t\u0151led ellent\u00e9tes ir\u00e1nyba tartott teny\u00e9rrel) haszn\u00e1lhatod a h\u00e1tizmok edz\u00e9s\u00e9hez, m\u00edg a bicepsz edz\u00e9se sor\u00e1n az als\u00f3 fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1st&nbsp;v\u00e1laszd. A t\u00e9rdemel\u00e9st vagy az L-\u00fcl\u00e9st pedig a kedvenc hasizom gyakorlataidhoz adhatod hozz\u00e1.<\/li><li><strong>Ha \u00fagy d\u00f6ntesz, hogy h\u00faz\u00f3dzkod\u00f3 r\u00fadon fogsz edzeni, vigy\u00e9l magaddal felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 hevedert&nbsp;vagy tornagy\u0171r\u0171t.<\/strong>&nbsp;Ezeket az edz\u0151eszk\u00f6z\u00f6ket k\u00f6nnyed\u00e9n r\u00f6gz\u00edtheted a h\u00faz\u00f3dzkod\u00f3 r\u00fadhoz \u00e9s hat\u00e9konyan edzheted vel\u00fck a karod, a core izmokat \u00e9s a l\u00e1badat. Ez m\u00e9g v\u00e1ltozatosabb\u00e1 teszi az edz\u00e9st. Ugyanakkor azokat az izmokat is megmozgatod, amelyeket csak a h\u00faz\u00f3dzkod\u00f3 r\u00fadon tudn\u00e1l. [6]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha m\u00e1s m\u00f3dszereket keresel a test core izmai er\u0151s\u00edt\u00e9s\u00e9re, akkor pr\u00f3b\u00e1ld ki a k\u00f6vetkez\u0151 cikk\u00fcnkben szerepl\u0151 edz\u00e9stervet:&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-eddzunk-felfuggesztheto-edzohevederrel-tanulj-meg-par-teljes-testet-edzo-hatekony-gyakorlatot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hogyan eddz\u00fcnk felf\u00fcggeszthet\u0151 edz\u0151hevederrel? Tanulj meg p\u00e1r teljes testet edz\u0151, hat\u00e9kony gyakorlatot.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_huzodzkodo_rudon_vegzett_alapgyakorlat_az_eros_karokhoz_hathoz_es_hasizmokhoz\"><\/span>10 h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gzett alapgyakorlat az er\u0151s karokhoz, h\u00e1thoz \u00e9s hasizmokhoz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne felejts el egy kis bemeleg\u00edt\u00e9st v\u00e9gezni az edz\u00e9s el\u0151tt (helyben fut\u00e1s vagy<a aria-label=\"jumping rope (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/crossfit-jump-rope-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/a>). Ezut\u00e1n meleg\u00edtsd be az eg\u00e9sz tested a nagy \u00edz\u00fcleteidn\u00e9l v\u00e9gzett k\u00f6rk\u00f6r\u00f6s mozdulatokkal. A f\u0151 r\u00e9sz ut\u00e1n sz\u00e1nj n\u00e9h\u00e1ny percet a ny\u00fajt\u00e1sra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az al\u00e1bbi gyakorlatok hat\u00e9konyan er\u0151s\u00edtik az eg\u00e9sz fels\u0151testet. N\u00e9melyik\u00fck, mint p\u00e9ld\u00e1ul a lapocka h\u00faz\u00f3dzkod\u00e1s vagy a negat\u00edv h\u00faz\u00f3dzkod\u00e1s, seg\u00edt az els\u0151 h\u00faz\u00f3dzkod\u00e1s fel\u00e9 vezet\u0151 \u00faton. \u00c9s ha m\u00e9g nem tudsz megcsin\u00e1lni egy h\u00faz\u00f3dzkod\u00e1st sem, akkor haszn\u00e1lj egy er\u0151s\u00edt\u0151 gumiszalagot.<\/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. Lapocka h\u00faz\u00f3dzkod\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"goog-text-highlight\">Kiindul\u00f3 helyzet:&nbsp;<\/span><\/strong><span class=\"goog-text-highlight\">Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba n\u00e9znek). <\/span>Aktiv\u00e1ld a core izmaid \u00e9s hagyd, hogy a l\u00e1baid term\u00e9szetesen l\u00f3gjanak.<\/li><li><strong>Kivitelez\u00e9s:<\/strong> H\u00fazd \u00f6ssze a lapock\u00e1id \u00e9s told el a v\u00e1llad a f\u00fcledt\u0151l, mik\u00f6zben ellen\u0151rz\u00f6tt mozdulattal f\u00fajd ki a leveg\u0151t. Maradj a fels\u0151 helyzetben egy m\u00e1sodpercig, majd t\u00e9rj vissza a kiindul\u00e1si helyzetbe \u00e9s ism\u00e9teld meg a mozdulatot.<\/li><li><strong><span class=\"\">Gyakori hib\u00e1k:<\/span><\/strong><span class=\"\"> Hint\u00e1z\u00e1s, ellen\u0151rizetlen mozg\u00e1s, el\u00e9gtelen vagy t\u00falzott mozg\u00e1sterjedelem.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Scapula-pull-up.gif\" alt=\"Hogyan v\u00e9gezd a lapocka h\u00faz\u00f3dzkod\u00e1st?\" class=\"wp-image-287784\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a lapocka h\u00faz\u00f3dzkod\u00e1st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Negat\u00edv h\u00faz\u00f3dzkod\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba n\u00e9znek) \u00e9s kezdjed a fels\u0151 h\u00faz\u00f3dzkod\u00f3 poz\u00edci\u00f3ban (b\u00e1tran ugorj fel vagy haszn\u00e1lj pliometrikus dobozt). Aktiv\u00e1ld a core, valamint a h\u00e1t \u00e9s a kar izmait.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong><span class=\"\">Kil\u00e9gz\u00e9s k\u00f6zben a lehet\u0151 leglassabban kezdj el leereszkedni az als\u00f3 h\u00faz\u00f3dzkod\u00f3 poz\u00edci\u00f3ba. <\/span>Miut\u00e1n a k\u00f6ny\u00f6k\u00f6d m\u00e1r majdnem megfesz\u00fclt, \u00e1llj a dobozra vagy a f\u00f6ldre. <span class=\"\">T\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot.<\/span><\/li><li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal gyors leereszked\u00e9s, ellen\u0151rizetlen mozg\u00e1s, hint\u00e1z\u00e1s, a h\u00e1t-, kar- \u00e9s hasizmok el\u00e9gtelen vagy t\u00falzott aktiv\u00e1l\u00e1sa.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Negative-pull-ups.gif\" alt=\"Hogyan v\u00e9gezd helyesen a negat\u00edv h\u00faz\u00f3dzkod\u00e1st?\" class=\"wp-image-287801\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a negat\u00edv h\u00faz\u00f3dzkod\u00e1st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. H\u00faz\u00f3dzkod\u00e1s als\u00f3 fog\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong>&nbsp;Fogd meg a rudat v\u00e1llsz\u00e9less\u00e9g\u0171 als\u00f3 fog\u00e1ssal (a teny\u00e9r fel\u00e9d n\u00e9z). Hagyd l\u00f3gni a l\u00e1baid vagy hajl\u00edtsd be \u00e9s keresztezd \u0151ket egym\u00e1son. Aktiv\u00e1ld a core izmaid.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a h\u00e1t \u00e9s a kar izmait. Kezdjed felh\u00fazni magad. A mellkasod a r\u00fad fel\u00e9 n\u00e9zzen. Ha a fejed m\u00e1r kiss\u00e9 a r\u00fad felett van, kezdj el lassan leereszkedni, mik\u00f6zben l\u00e9legezd be a leveg\u0151t. T\u00e9rj vissza a kiindul\u00f3 helyzetbe, tartsd a lapock\u00e1idat h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 h\u00fazva. Ism\u00e9teld meg a h\u00faz\u00f3dzkod\u00e1st.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong> Hint\u00e1z\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem, g\u00f6rbe h\u00e1t a fels\u0151 poz\u00edci\u00f3ban, a v\u00e1llak felemelkednek, a l\u00e1bakkal seg\u00edted magadat.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Chin-up-podhmat.gif\" alt=\"Hogyan v\u00e9gezd helyesen a h\u00faz\u00f3dzkod\u00e1st als\u00f3 fog\u00e1ssal\" class=\"wp-image-287816\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a h\u00faz\u00f3dzkod\u00e1st als\u00f3 fog\u00e1ssal\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Sz\u0171k fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong>&nbsp;Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l kicsit sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba n\u00e9znek). Hagyd l\u00f3gni a l\u00e1baid vagy hajl\u00edtsd be \u00e9s keresztezd \u0151ket egym\u00e1son. Aktiv\u00e1ld a core izmaid.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a h\u00e1t \u00e9s a kar izmait. Kezdjed felh\u00fazni magad. A mellkasod a r\u00fad fel\u00e9 n\u00e9zzen. Ha a fejed m\u00e1r kiss\u00e9 a r\u00fad felett van, kezdj el lassan leereszkedni, mik\u00f6zben l\u00e9legezd be a leveg\u0151t. T\u00e9rj vissza a kiindul\u00f3 helyzetbe, tartsd a lapock\u00e1idat h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 h\u00fazva. Ism\u00e9teld meg a h\u00faz\u00f3dzkod\u00e1st.<\/li><li><strong><span class=\"goog-text-highlight\">Gyakori hib\u00e1k:<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;Hint\u00e1z\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem, g\u00f6rbe h\u00e1t, felemelt v\u00e1llak, l\u00e1bbal seg\u00edt\u00e9s.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-uzko.gif\" alt=\"Hogyan v\u00e9gezd helyesen a sz\u0171k fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1st?\" class=\"wp-image-287834\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a sz\u0171k fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sz\u00e9les fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (<span class=\"goog-text-highlight\">a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba n\u00e9znek<\/span>). Hagyd l\u00f3gni a l\u00e1baid vagy hajl\u00edtsd be \u00e9s keresztezd \u0151ket egym\u00e1son. Aktiv\u00e1ld a core izmaid.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a h\u00e1t \u00e9s a kar izmait<span class=\"\">. Kezdjed felh\u00fazni magad. A mellkasod a r\u00fad fel\u00e9 n\u00e9zzen. Ha a fejed m\u00e1r kiss\u00e9 a r\u00fad felett van, kezdj el lassan leereszkedni, mik\u00f6zben l\u00e9legezd be a leveg\u0151t. T\u00e9rj vissza a kiindul\u00f3 helyzetbe, tartsd a lapock\u00e1idat h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 h\u00fazva. Ism\u00e9teld meg a h\u00faz\u00f3dzkod\u00e1st<\/span>.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Hint\u00e1z\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem, g\u00f6rbe h\u00e1t, felemelt v\u00e1llak, l\u00e1bbal seg\u00edt\u00e9s.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Pull-up-nadhmat-na-siroko.gif\" alt=\"Hogyan v\u00e9gezd helyesen a sz\u00e9les fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1st?\" class=\"wp-image-287852\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a sz\u00e9les fog\u00e1s\u00fa h\u00faz\u00f3dzkod\u00e1st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. L\u00f3g\u00f3 t\u00e9rdemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong>&nbsp;Fogd meg a rudat v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek <span class=\"goog-text-highlight\">t\u0151led ellent\u00e9tes ir\u00e1nyba<\/span> n\u00e9znek). H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s ny\u00fajtsd ki a l\u00e1bad.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong><span class=\"\">Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a hasizmodat \u00e9s emeld fel a t\u00e9rded a t\u00f6rzsed fel\u00e9. <\/span>A lapock\u00e1id az eg\u00e9sz gyakorlat alatt lent maradnak. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a mozdulatsort.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Hint\u00e1z\u00e1s, ellen\u0151rizetlen mozg\u00e1s, felemelt lapock\u00e1k, l\u00e1bbal seg\u00edt\u00e9s.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Knee-raises.gif\" alt=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 t\u00e9rdemel\u00e9st?\" class=\"wp-image-287867\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 t\u00e9rdemel\u00e9st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. L\u00f3g\u00f3 ferde t\u00e9rdemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"goog-text-highlight\">Kiindul\u00f3 helyzet:&nbsp;<\/span><\/strong><span class=\"goog-text-highlight\">Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba&nbsp;n\u00e9znek). <\/span>H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s ny\u00fajtsd ki a l\u00e1bad.<\/li><li><strong>Kivitelez\u00e9s: <\/strong>Emeld fel a t\u00e9rded ferd\u00e9n a t\u00f6rzsed fel\u00e9 \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a hasizmaidat. A t\u00e9rded szinte \u00e9rjen hozz\u00e1&nbsp;a h\u00f3naljadhoz. A lapock\u00e1id az eg\u00e9sz gyakorlat alatt lent maradnak. Bel\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd ki a l\u00e1bad \u00e9s t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg ezt a mozdulatot a m\u00e1sik oldalon is.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> Hint\u00e1z\u00e1s, ellen\u0151rizetlen mozg\u00e1s, felemelt lapock\u00e1k, l\u00e1bbal seg\u00edt\u00e9s.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Twisted-knee-raises.gif\" alt=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 ferde t\u00e9rdemel\u00e9st?\" class=\"wp-image-287881\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 ferde t\u00e9rdemel\u00e9st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. F\u00fcgg\u0151 egyenes l\u00e1bemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"goog-text-highlight\">Kiindul\u00f3 helyzet:&nbsp;<\/span><\/strong><span class=\"goog-text-highlight\">Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek t\u0151led ellent\u00e9tes ir\u00e1nyba&nbsp;n\u00e9znek). <\/span>H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s ny\u00fajtsd ki a l\u00e1bad.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>Kil\u00e9gz\u00e9s k\u00f6zben, a hasizmok aktiv\u00e1l\u00e1s\u00e1val&nbsp;emeld fel a kiny\u00fajtott l\u00e1baid, am\u00edg der\u00e9ksz\u00f6get nem z\u00e1rnak be a testeddel (vagy am\u00edg a tested engedi). Maradj egy m\u00e1sodpercig ebben a helyzetben, majd kezdjed leengedni a l\u00e1bad kontroll\u00e1lt mozdulattal, mik\u00f6zben besz\u00edvod a leveg\u0151t. Ism\u00e9teld meg a mozdulatokat.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Hint\u00e1z\u00e1s, kontroll\u00e1latlan mozg\u00e1s, felemelt lapock\u00e1k, el\u00e9gtelen mozg\u00e1sterjedelem.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Straight-leg-raises.gif\" alt=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 ferde l\u00e1bemel\u00e9st?\" class=\"wp-image-287895\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 ferde l\u00e1bemel\u00e9st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. L\u00f3g\u00f3 L-\u00fcl\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:<\/strong> Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek <span class=\"goog-text-highlight\">t\u0151led ellent\u00e9tes ir\u00e1nyba<\/span>&nbsp;n\u00e9znek). H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s ny\u00fajtsd ki a l\u00e1bad.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>Kil\u00e9gz\u00e9s k\u00f6zben, a hasizmok aktiv\u00e1l\u00e1s\u00e1val&nbsp;emeld fel a kiny\u00fajtott l\u00e1baid, am\u00edg der\u00e9ksz\u00f6get nem z\u00e1rnak be a testeddel (vagy am\u00edg a tested engedi). Maradj ebben a helyzetben, ameddig csak lehets\u00e9ges, majd engedd le a l\u00e1bad. Ism\u00e9teld meg a mozdulatsort.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>ellen\u0151rizetlen mozg\u00e1s \u00e9s t\u00falzott hint\u00e1z\u00e1s, a lapock\u00e1k fel vannak h\u00fazva, t\u00fal kev\u00e9s ideig maradsz a fels\u0151 helyzetben.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-L-sit-hold.gif\" alt=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 L-\u00fcl\u00e9st?\" class=\"wp-image-287909\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a l\u00f3g\u00f3 L-\u00fcl\u00e9st?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. L\u00e1bujjak a r\u00fadhoz<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong>Fogd meg a rudat a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb fels\u0151 fog\u00e1ssal (a tenyerek <span class=\"goog-text-highlight\">t\u0151led ellent\u00e9tes ir\u00e1nyba<\/span>&nbsp;n\u00e9znek). H\u00fazd \u00f6ssze a lapock\u00e1idat \u00e9s ny\u00fajtsd ki a l\u00e1bad.<\/li><li><strong>Kivitelez\u00e9s:&nbsp;<\/strong>Kil\u00e9gz\u00e9s k\u00f6zben pr\u00f3b\u00e1ld meg meg\u00e9rinteni a rudat ny\u00fajtott l\u00e1bakkal \u00fagy, hogy aktiv\u00e1lod a hasizmodat. Lassan t\u00e9rj vissza a kiindul\u00e1si helyzetbe \u00e9s ism\u00e9teld meg a mozdulatot.<\/li><li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Hint\u00e1z\u00e1s, kontroll\u00e1latlan mozg\u00e1s, felemelt lapock\u00e1k, el\u00e9gtelen mozg\u00e1sterjedelem.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/hrazda-Toes-to-bar.gif\" alt=\"Hogyan v\u00e9gezd helyesen a l\u00e1bujjak r\u00fadhoz emel\u00e9s\u00e9t?\" class=\"wp-image-287923\" width=\"853\" height=\"480\" title=\"Hogyan v\u00e9gezd helyesen a l\u00e1bujjak r\u00fadhoz emel\u00e9s\u00e9t?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Reszletes_utasitasok_az_elso_huzodzkodas_elsajatitasahoz\"><\/span>R\u00e9szletes utas\u00edt\u00e1sok az els\u0151 h\u00faz\u00f3dzkod\u00e1s elsaj\u00e1t\u00edt\u00e1s\u00e1hoz<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=\"Jak zvl\u00e1dnout shyb na hrazd\u011b l Jakub En\u017el l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9WEJj5qLI18?feature=oembed\" 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 h\u00faz\u00f3dzkod\u00f3 rudakon szinte b\u00e1rhol edzhetsz. Nincs m\u00e1s dolgod, mint elmenni az edz\u0151terembe vagy egy k\u00f6zeli szabadt\u00e9ri edz\u0151parkba. Ha otthon szeretn\u00e9l edzeni, er\u0151s\u00edtsd a rudat az ajt\u00f3keretbe vagy r\u00f6gz\u00edtsd a mennyezetre. A h\u00faz\u00f3dzkod\u00f3 r\u00fad k\u00fcl\u00f6nf\u00e9le h\u00faz\u00f3dzkod\u00f3 vari\u00e1ci\u00f3k v\u00e9grehajt\u00e1s\u00e1t&nbsp;teszi lehet\u0151v\u00e9, valamint sz\u00e1mos hat\u00e9kony hasizom gyakorlatot v\u00e9gezhetsz rajta. <strong>A h\u00faz\u00f3dzkod\u00f3 r\u00faddal val\u00f3 edz\u00e9s jav\u00edtja a testtart\u00e1st, er\u0151s\u00edti a karokat, a h\u00e1tat \u00e9s a hasizmokat. <\/strong>S\u0151t, t\u00f6bb funkcion\u00e1lis er\u0151re tehetsz szert \u00e9s \u00edgy jobban tudod majd ir\u00e1ny\u00edtani az izmaidat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1ad\u00e1sul a h\u00faz\u00f3dzkod\u00f3 r\u00faddal val\u00f3 edz\u00e9s nagyon hat\u00e9kony \u00e9s ha kitartasz mellette, hamarosan fejl\u0151d\u00e9st \u00e9s a h\u00e1tizmok t\u00f6meg\u00e9nek n\u00f6veked\u00e9s\u00e9t figyelheted meg. Ezut\u00e1n siker\u00fcl p\u00e9ld\u00e1ul t\u00f6bb ism\u00e9tl\u00e9st v\u00e9grehajtanod az adott gyakorlatb\u00f3l, vagy jobban fogod azt v\u00e9grehajtani. Ez egy egyszer\u0171 m\u00f3dja a test \u00e9s a l\u00e9lek \u00e1llapot\u00e1nak jav\u00edt\u00e1s\u00e1ra.\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk, ne felejtsd el megosztani a bar\u00e1taiddal. Biztosan \u00e9rt\u00e9kelni fogj\u00e1k a h\u00faz\u00f3dzkod\u00f3 r\u00fadon v\u00e9gezhet\u0151 gyakorlatokkal kapcsolatos 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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti-Purpose Workout Bars\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\u00fcnk helyesen h\u00faz\u00f3dzkod\u00f3 r\u00faddal \u00e9s hogyan saj\u00e1t\u00edtsuk el a k\u00fcl\u00f6nf\u00e9le h\u00faz\u00f3dzkod\u00e1sokat? Ebben a cikkben 10 hat\u00e9kony gyakorlatot tal\u00e1lsz az er\u0151sebb kar-, h\u00e1t- \u00e9s hasizmok \u00e9rdek\u00e9ben.<\/p>\n","protected":false},"author":129,"featured_media":287949,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,7104,7662],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-332966","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-huzodzkodas","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>Tanulj meg h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni ezzel a 10 kezd\u0151 \u00e9s halad\u00f3 sportol\u00f3knak val\u00f3 gyakorlattal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan eddz\u00fcnk helyesen h\u00faz\u00f3dzkod\u00f3 r\u00faddal? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/332966","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\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=332966"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/332966\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/287949"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=332966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=332966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=332966"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=332966"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=332966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}