{"id":348381,"date":"2022-04-14T09:38:07","date_gmt":"2022-04-14T07:38:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348381"},"modified":"2024-05-28T10:15:40","modified_gmt":"2024-05-28T08:15:40","slug":"20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/","title":{"rendered":"20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#Miert_faj_a_hatad\" title=\"Mi\u00e9rt f\u00e1j a h\u00e1tad?\">Mi\u00e9rt f\u00e1j a h\u00e1tad?<\/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\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#Hogyan_lehet_megelozni_a_hatfajast\" title=\"Hogyan lehet megel\u0151zni a h\u00e1tf\u00e1j\u00e1st?\">Hogyan lehet megel\u0151zni a h\u00e1tf\u00e1j\u00e1st?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#20_gyakorlat_a_hatfajas_enyhitesere\" title=\"20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re\">20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re<\/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\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ha m\u00e1r tapasztalt\u00e1l h\u00e1tf\u00e1j\u00e1st, val\u00f3sz\u00edn\u0171leg egyet\u00e9rtesz vel\u00fcnk, hogy nagyon kellemetlenn\u00e9 teheti az \u00e9leted. Ekkor minden mozdulat k\u00ednz\u00e1snak t\u0171nik. <strong>De mi van, ha van m\u00f3d arra, hogy seg\u00edts magadon h\u00e1tf\u00e1j\u00e1s eset\u00e9n?<\/strong> Adj egy es\u00e9lyt ezeknek a speci\u00e1lis gyakorlatoknak a h\u00e1tizmok \u00e9s a gerinc ellaz\u00edt\u00e1s\u00e1ra. Nem kell m\u00e1s, mint egy edz\u0151sz\u0151nyeg \u00e9s egy kis id\u0151. P\u00e1r perc alatt v\u00e9gzel \u00e9s mindenk\u00e9ppen meg\u00e9ri kipr\u00f3b\u00e1lni a h\u00e1tf\u00e1j\u00e1s csillap\u00edt\u00e1s\u00e1ra.<\/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_faj_a_hatad\"><\/span>Mi\u00e9rt f\u00e1j a h\u00e1tad?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyes esetekben a h\u00e1tf\u00e1j\u00e1s oka nyilv\u00e1nval\u00f3. P\u00e9ld\u00e1ul, ha arra gyanakszol, hogy egy kicsit <strong>t\u00falz\u00e1sba vitted a s\u00falyz\u00f3s<\/strong> <strong>edz\u00e9st<\/strong> \u00e9s nem figyelt\u00e9l a helyes technik\u00e1ra. A szervezet a k\u00f6vetkez\u0151 napokban h\u00e1tf\u00e1j\u00e1s form\u00e1j\u00e1ban fizeti vissza neked. Vagy tal\u00e1n <strong>eg\u00e9sz h\u00e9tv\u00e9g\u00e9n a k\u00f6nyveket b\u00fajtad \u00e9s olyan k\u00fcl\u00f6nb\u00f6z\u0151 poz\u00edci\u00f3kban fekve \u00e9s \u00fclve tanult\u00e1l a vizsg\u00e1dra<\/strong>, amelyek az eg\u00e9szs\u00e9ges testtart\u00e1ssal k\u00f6sz\u00f6n\u0151viszonyban sincsenek. Leggyakrabban azonban a h\u00e1tf\u00e1j\u00e1s <strong>a mozg\u00e1sszervi rendszer munkahelyi t\u00falterhel\u00e9s\u00e9nek k\u00f6vetkezm\u00e9nye<\/strong>. A rakt\u00e1rban, \u00e9p\u00edtkez\u00e9sen vagy fodr\u00e1szatban dolgoz\u00f3 munk\u00e1sok \u00e9s az \u00e1lland\u00f3an talpon l\u00e9v\u0151 pinc\u00e9rek csak meger\u0151s\u00edthetik ezt. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rossz testtart\u00e1s a h\u00e1tf\u00e1j\u00e1s egyik leggyakoribb oka a modern vil\u00e1gban. Sok id\u0151t t\u00f6lt\u00fcnk \u00fclve \u00e9s fekve nem \u00e9ppen ide\u00e1lis testhelyzetben. Ez hat\u00e1ssal lehet a f\u00e1j\u00f3 \u00e9s merev h\u00e1tra. A leggyakoribb rossz szok\u00e1s a fej el\u0151re billent\u00e9se, a g\u00f6rnyedt h\u00e1t, valamint a v\u00e1llak el\u0151reh\u00faz\u00e1sa. <strong>Ez izmok egyens\u00falyhi\u00e1ny\u00e1hoz, p\u00e9ld\u00e1ul fels\u0151 \u00e9s als\u00f3 keresztezett szindr\u00f3m\u00e1hoz vezethet<\/strong>. Ezek abban nyilv\u00e1nulnak meg, hogy az egyik izom \u00e1tveszi a m\u00e1sik funkci\u00f3j\u00e1t. Gyakori jelens\u00e9g a mellizmok t\u00falterhel\u00e9se \u00e9s megr\u00f6vid\u00fcl\u00e9se, amely a v\u00e1llak el\u0151reh\u00faz\u00e1s\u00e1val \u00e9s a gerinc fels\u0151 r\u00e9sz\u00e9nek g\u00f6rnyed\u00e9s\u00e9vel nyilv\u00e1nul meg. Ezek a szab\u00e1lytalans\u00e1gok gyakran h\u00e1tf\u00e1j\u00e1shoz \u00e9s a gerinc hossz\u00fa t\u00e1v\u00fa k\u00e1rosod\u00e1s\u00e1hoz vezetnek. El\u00e9g azonban csak odafigyelni a helyes testtart\u00e1sra \u00e9s minden nap vagy k\u00e9tnaponta olyan ny\u00fajt\u00f3 \u00e9s er\u0151s\u00edt\u0151 gyakorlatokat v\u00e9gezni, amelyekkel megel\u0151zhet\u0151ek ezek az egyens\u00falyhi\u00e1nyok. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"A h\u00e1tf\u00e1j\u00e1s leggyakoribb okai\" class=\"wp-image-318342\" style=\"width:843px;height:562px\" title=\"A h\u00e1tf\u00e1j\u00e1s leggyakoribb okai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>A h\u00e1tf\u00e1j\u00e1s tov\u00e1bbi okai k\u00f6z\u00e9 tartozik a hosszan tart\u00f3 stressz,<\/strong> amely sor\u00e1n \u00e1ltal\u00e1ban megv\u00e1ltozik a testtart\u00e1s (v\u00e1ll el\u0151reh\u00faz\u00e1sa, h\u00e1t g\u00f6rnyed\u00e9se), fokoz\u00f3dik az izomfesz\u00fcl\u00e9s \u00e9s alv\u00e1sprobl\u00e9m\u00e1k is jelentkeznek. Mindez nagyobb merevs\u00e9get \u00e9s h\u00e1tizomf\u00e1jdalmat eredm\u00e9nyezhet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem feledkezhet\u00fcnk meg a t\u00fals\u00faly negat\u00edv hat\u00e1s\u00e1r\u00f3l sem<\/strong>, amely t\u00falzottan megterheli az eg\u00e9sz mozg\u00e1sszervrendszert. <strong>A magas sark\u00fa cip\u0151 visel\u00e9se, a neh\u00e9z k\u00e9zit\u00e1ska vagy a nem megfelel\u0151 matracon val\u00f3 alv\u00e1s nem ide\u00e1lis a h\u00e1t eg\u00e9szs\u00e9g\u00e9re n\u00e9zve<\/strong>. Bizonyos esetekben egy s\u00falyosabb probl\u00e9ma, p\u00e9ld\u00e1ul egy bizonyos betegs\u00e9g is okozhat h\u00e1tf\u00e1j\u00e1st. Ha \u00fagy \u00e9rzed, hogy a f\u00e1jdalom nem enyh\u00fcl, vagy \u00e9ppen ellenkez\u0151leg, fokoz\u00f3dik \u00e9s akad\u00e1lyoz a mindennapi tev\u00e9kenys\u00e9geidben, akkor jobb, ha szakemberre b\u00edzod magad. Egy ortop\u00e9d \u00e1tfog\u00f3an kivizsg\u00e1lhat \u00e9s a megfelel\u0151 kezel\u00e9st javasolhatja. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_megelozni_a_hatfajast\"><\/span>Hogyan lehet megel\u0151zni a h\u00e1tf\u00e1j\u00e1st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Miut\u00e1n m\u00e1r ismerj\u00fck a h\u00e1tf\u00e1j\u00e1s leggyakoribb okait, nem olyan neh\u00e9z kital\u00e1lni, hogy hogyan lehet megel\u0151zni \u0151ket. Mindenekel\u0151tt t\u00f6rekedj az \u00e1ltal\u00e1nos szab\u00e1lyokra, amelyek az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d alapelveinek r\u00e9sz\u00e9t k\u00e9pezik. <span style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Koncentr\u00e1lj a helyes testtart\u00e1sra.<\/strong> K\u00fcl\u00f6n\u00f6sen arra \u00fcgyelj, hogy ne hajl\u00edtsd meg t\u00fals\u00e1gosan a mellkasi \u00e9s \u00e1gy\u00e9ki gerinced, amikor \u00e1llsz, \u00fclsz vagy j\u00e1rsz. Tartsd a fejed egy vonalban a nyaki gerinceddel \u00e9s h\u00fazd kiss\u00e9 h\u00e1tra \u00e9s lefel\u00e9 a v\u00e1lladat.<\/li>\n\n\n\n<li><strong>Sportolj rendszeresen<\/strong>. V\u00e9gezz valamilyen kedvedre val\u00f3 testmozg\u00e1st legal\u00e1bb heti 150 percen \u00e1t.<\/li>\n\n\n\n<li>Hetente legal\u00e1bb k\u00e9tszer v\u00e9gezz er\u0151s\u00edt\u0151 edz\u00e9st \u00e9s ne felejtsd el meger\u0151s\u00edteni a gerincoszlopod m\u00e9ly stabiliz\u00e1l\u00f3 rendszer\u00e9t, amelyet <strong><a href=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" class=\"ek-link\">core izmokk\u00e9nt<\/a><\/strong> ismerhetsz.<\/li>\n\n\n\n<li><strong>V\u00e9gezz k\u00fcl\u00f6nf\u00e9le gyakorlatokat<\/strong> a h\u00e1t ny\u00fajt\u00e1s\u00e1ra, miut\u00e1n hossz\u00fa ideig \u00fclt\u00e9l vagy fek\u00fcdt\u00e9l. Kipr\u00f3b\u00e1lhatod a <a href=\"https:\/\/gymbeam.hu\/fitnesz-szivacshenger-orange-gymbeam.html\" target=\"_blank\" aria-label=\"szivacshengerrel v\u00e9gzett gyakorlatokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szivacshengerrel v\u00e9gzett gyakorlatokat<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/masszazspisztoly-vi-black-gymbeam.html\" class=\"ek-link\">massz\u00e1zspisztolyt<\/a> is.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Ha <a href=\"https:\/\/gymbeam.hu\/blog\/a-fogyas-egyszeru-alapjai-meg-fogsz-lepodni-azon-mi-fontos-igazan\/\" class=\"ek-link\">fogyni szeretn\u00e9l<\/a>, kezdd apr\u00f3 v\u00e1ltoztat\u00e1sokkal az <a href=\"https:\/\/gymbeam.hu\/blog\/2000-kalorias-meal-prep-minta\/\" class=\"ek-link\">\u00e9trendeden<\/a>,<\/span><\/strong><span data-preserver-spaces=\"true\"> p\u00e9ld\u00e1ul hagyd el az \u00e9dess\u00e9geket \u00e9s a feldolgozott \u00e9lelmiszereket. \u00d6sszpontos\u00edts az <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" class=\"ek-link\">eg\u00e9szs\u00e9ges \u00e9trendre<\/a> \u00e9s a testmozg\u00e1sra. Ez seg\u00edthet el\u00e9rni a <a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" class=\"ek-link\">kal\u00f3riadeficitet,<\/a> amely kulcsfontoss\u00e1g\u00fa a fogy\u00e1sban.<\/span><\/li>\n\n\n\n<li><strong>Gondoskodj a ment\u00e1lis eg\u00e9szs\u00e9gedr\u0151l.<\/strong> Tal\u00e1ld meg azokat a technik\u00e1kat, amelyek seg\u00edtenek jobban kezelni a<a href=\"https:\/\/gymbeam.hu\/blog\/miert-veszelyes-a-stressz-es-hogyan-csokkenthetjuk\/\" class=\"ek-link\"> stresszt.<\/a> Ide tartozik a sport, a medit\u00e1ci\u00f3 vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/mentalis-egyensuly-fogyas-es-jobb-alvas-milyen-elonyei-vannak-meg-a-kirandulasnak\/\" class=\"ek-link\"> term\u00e9szetben elt\u00f6lt\u00f6tt id\u0151.<\/a><\/li>\n\n\n\n<li><strong> Korl\u00e1tozd a magas sark\u00fa cip\u0151k visel\u00e9s\u00e9t <\/strong> \u00e9s ink\u00e1bb v\u00e1laszd a k\u00e9nyelmet st\u00edlusos tornacip\u0151k form\u00e1j\u00e1ban.<\/li>\n\n\n\n<li><strong> Ide\u00e1lis esetben cser\u00e9ld a neh\u00e9z k\u00e9zit\u00e1sk\u00e1dat egy eleg\u00e1ns h\u00e1tizs\u00e1kra.<\/strong> A h\u00e1tad h\u00e1l\u00e1s lesz neked.<\/li>\n\n\n\n<li><strong> Szerezz be magadnak egy j\u00f3 min\u0151s\u00e9g\u0171 matracot a jobb <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-gyorsan-elaludni-probald-ki-ezeket-az-egyszeru-tippeket-a-jobb-alvashoz\/\" class=\"ek-link\">alv\u00e1s<\/a> \u00e9rdek\u00e9ben.<\/strong><\/li>\n<\/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=\"8347,36043,8346,49246,44953,36286,36280,8344,58828,49012,51088,49021\" ><\/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=\"20_gyakorlat_a_hatfajas_enyhitesere\"><\/span>20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezek a ny\u00fajt\u00f3 gyakorlatok <strong>ide\u00e1lisak reggeli ny\u00fajt\u00e1shoz, akt\u00edv pihen\u00e9shez a munkanap sor\u00e1n, esetleg edz\u00e9s el\u0151tti vagy ut\u00e1ni ny\u00fajt\u00e1shoz<\/strong>. Seg\u00edtenek az eg\u00e9sz test ellaz\u00edt\u00e1s\u00e1ban is egy fizikailag \u00e9s ment\u00e1lisan megterhel\u0151 nap ut\u00e1n. Pr\u00f3b\u00e1ld ki mind a 20 gyakorlatot, vagy v\u00e1lassz k\u00f6z\u00fcl\u00fck n\u00e9h\u00e1nyat az \u00faj ny\u00fajt\u00e1si rutinod l\u00e9trehoz\u00e1s\u00e1hoz. El\u0151ny\u00fck, hogy nincs hozz\u00e1juk sz\u00fcks\u00e9ged speci\u00e1lis felszerel\u00e9sre. Csak ter\u00edtsd le a f\u00f6ldre az edz\u0151sz\u0151nyegedet \u00e9s m\u00e1r kezdheted 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\">1. Medencebillent\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s hajl\u00edtsd be a t\u00e9rdedet. A h\u00e1t legyen semleges helyzetben, ellazulva, a karodat helyezd a fejed m\u00f6g\u00e9 vagy a tested mellett kiny\u00fajtva.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben billentsd el\u0151re a medenc\u00e9det ir\u00e1ny\u00edtott mozg\u00e1ssal. N\u00e9h\u00e1ny m\u00e1sodpercig ebben a helyzetben maradhatsz, vagy azonnal folytathatod a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st bel\u00e9gz\u00e9s k\u00f6zben.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>A medence t\u00fal magas a fels\u0151 poz\u00edci\u00f3ban, r\u00e1ngat\u00f3z\u00f3s \u00e9s ellen\u0151rizetlen mozg\u00e1sok.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Hogyan seg\u00edthet a medencebillent\u00e9s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318356\" title=\"Hogyan seg\u00edthet a medencebillent\u00e9s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. H\u00edd gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra, \u00e9s hajl\u00edtsd be a t\u00e9rdedet. A l\u00e1bak \u00e9s a teny\u00e9r a padl\u00f3n helyezkednek el, er\u0151s t\u00e1maszt adva ezzel a h\u00e1t fels\u0151 r\u00e9sz\u00e9nek.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a farizmaidat \u00e9s a core izmaidat. Kezdd el lassan felemelni a medenc\u00e9det \u00e9s a h\u00e1tadat, ellen\u0151rz\u00f6tt mozg\u00e1ssal. Emeld felfel\u00e9, am\u00edg el nem jutsz abba a poz\u00edci\u00f3ba, amelyben a tested egy vonalban van a v\u00e1lladt\u00f3l a t\u00e9rdedig. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig \u00e9s bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>R\u00e1ngat\u00f3z\u00f3 \u00e9s ellen\u0151rizetlen mozg\u00e1s, h\u00e1trahajl\u00f3 h\u00e1t, kis mozg\u00e1sterjedelem<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Hogyan seg\u00edthet a h\u00edd gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318370\" title=\"Hogyan seg\u00edthet a h\u00edd gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Oldalra hajl\u00e1s \u00fclve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> \u00dclj le. Hajl\u00edtsd be a t\u00e9rdedet \u00e9s tedd keresztbe a l\u00e1bad (\u00fclj \u00fan. t\u00f6r\u00f6k\u00fcl\u00e9sben). A h\u00e1tad legyen term\u00e9szetesen \u00edvelt, a karjaid egy vonalban legyenek a testeddel.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s:&nbsp;<\/strong><span class=\"goog-text-highlight\">Tedd a bal karod alkarj\u00e1t a tested mell\u00e9 a sz\u0151nyegre. <\/span>Kil\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd ki a jobb karod a fejed f\u00f6l\u00e9 \u00e9s ezzel egyidej\u0171leg d\u0151lj ugyanarra az oldalra az eg\u00e9sz t\u00f6rzseddel. \u00c9rezned kell a ny\u00fajt\u00e1st a h\u00e1tad jobb oldal\u00e1n. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig, majd bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n ism\u00e9teld meg az eg\u00e9szet.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, r\u00e1ngat\u00f3z\u00f3 \u00e9s kontroll\u00e1latlan mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Hogyan seg\u00edthet az oldalra hajl\u00e1s \u00fclve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318384\" title=\"Hogyan seg\u00edthet az oldalra hajl\u00e1s \u00fclve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u00c1tl\u00f3s oldalra hajl\u00e1s \u00fclve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> \u00dclj le. Hajl\u00edtsd be a t\u00e9rdedet \u00e9s tedd keresztbe a l\u00e1bad (\u00fclj \u00fan. t\u00f6r\u00f6k\u00fcl\u00e9sben). A h\u00e1tad legyen term\u00e9szetesen \u00edvelt, a karjaid egy vonalban legyenek a testeddel.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Tedd a bal kezed a jobb l\u00e1bad t\u00e9rd\u00e9re. Emeld fel a jobb karodat \u00e9s ny\u00fajtsd ki a fejed f\u00f6l\u00f6tt oldalra, hogy \u00e9rezd a ny\u00fajt\u00e1st a h\u00e1tad jobb oldal\u00e1n. Hajtsd kiss\u00e9 oldalra a fejedet \u00e9s a t\u00f6rzsedet is. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig, majd bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n v\u00e9gezd el ugyanezt a gyakorlatot a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, r\u00e1ngat\u00f3z\u00f3 \u00e9s kontroll\u00e1latlan mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Hogyan seg\u00edthet az \u00e1tl\u00f3s oldalra hajl\u00e1s \u00fclve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318398\" title=\"Hogyan seg\u00edthet az \u00e1tl\u00f3s oldalra hajl\u00e1s \u00fclve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. T\u00e9rd felh\u00faz\u00e1sa a mellkashoz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s hajl\u00edtsd be a t\u00e9rdedet.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> H\u00fazd a jobb t\u00e9rdedet a mellkasod fel\u00e9. Tartsd a h\u00e1tadat a sz\u0151nyegen az eg\u00e9sz gyakorlat alatt. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig, mik\u00f6zben term\u00e9szetesen l\u00e9legezz. \u00c9rezned kell a ny\u00fajt\u00e1st a h\u00e1tad als\u00f3 r\u00e9sz\u00e9n. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n v\u00e9gezd el ugyanezt a gyakorlatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong> Kis mozg\u00e1sterjedelem, r\u00e1ngat\u00f3z\u00f3 \u00e9s kontroll\u00e1latlan mozg\u00e1s, hajl\u00edtott h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Hogyan seg\u00edthet a t\u00e9rd felh\u00faz\u00e1sa a mellkashoz enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318412\" title=\"Hogyan seg\u00edthet a t\u00e9rd felh\u00faz\u00e1sa a mellkashoz enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. T\u00e9rd \u00f6lel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s hajl\u00edtsd be a t\u00e9rdedet.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd mindk\u00e9t t\u00e9rdedet a mellkasod fel\u00e9. Ebben a szakaszban kiss\u00e9 felemelheted a h\u00e1tad als\u00f3 r\u00e9sz\u00e9t a sz\u0151nyegr\u0151l. Ebben a helyzetben pr\u00f3b\u00e1lj term\u00e9szetesen l\u00e9legezni. Ha j\u00f3l esik, enyh\u00e9n oldalra hint\u00e1zhatsz n\u00e9h\u00e1ny m\u00e1sodpercen \u00e1t. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe \u00e9s ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong> Kicsi vagy t\u00falzott mozg\u00e1startom\u00e1ny, r\u00e1ngat\u00f3z\u00f3 \u00e9s ellen\u0151rizetlen mozg\u00e1sok.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Hogyan seg\u00edthet a t\u00e9rd \u00f6lel\u00e9s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318426\" title=\"Hogyan seg\u00edthet a t\u00e9rd \u00f6lel\u00e9s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kobra p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj hasra \u00e9s ny\u00fajtsd ki a l\u00e1bad. Helyezd a tenyeredet a v\u00e1lladdal egy szinten a f\u00f6ldre, a k\u00f6ny\u00f6k\u00f6det pedig tartsd k\u00f6zel a testedhez.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong>Bel\u00e9gz\u00e9s k\u00f6zben nyomd a tenyeredet a tornasz\u0151nyeghez \u00e9s emeld fel a mellkasod fels\u0151 r\u00e9sz\u00e9t. A medenc\u00e9d maradjon&nbsp; a sz\u0151nyegen. Maradj n\u00e9h\u00e1ny m\u00e1sodpercig a fels\u0151 helyzetben, l\u00e9legezzen term\u00e9szetesen, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong> Kicsi vagy t\u00falzott mozg\u00e1startom\u00e1ny, r\u00e1ngat\u00f3z\u00f3 \u00e9s ellen\u0151rizetlen mozg\u00e1s, a medence felemel\u00e9se a sz\u0151nyegr\u0151l.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Hogyan seg\u00edthet a kobra p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318440\" title=\"Hogyan seg\u00edthet a kobra p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong>Bel\u00e9gz\u00e9s k\u00f6zben told a tests\u00falyod a fels\u0151 v\u00e9gtagokra, nyomd a tenyeredet a sz\u0151nyeghez \u00e9s emeld fel a cs\u00edp\u0151det a mennyezet fel\u00e9. Ugyanakkor ny\u00fajtsd ki a karodat \u00e9s a l\u00e1badat. A t\u00e9rded enyh\u00e9n behajl\u00edthatod. A fejed maradjon egy vonalban a gerinceddel, a h\u00e1tad legyen egyenes. Maradj n\u00e9h\u00e1ny m\u00e1sodpercig a fels\u0151 helyzetben, l\u00e9legezz term\u00e9szetesen. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong> Kis mozg\u00e1sterjedelem, r\u00e1ngat\u00f3z\u00f3 \u00e9s kontroll\u00e1latlan mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Hogyan seg\u00edthet a lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318454\" title=\"Hogyan seg\u00edthet a lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Gyermekp\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra. Tartsd a t\u00e9rdedet k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 vagy kiss\u00e9 sz\u00e9lesebb t\u00e1vols\u00e1gra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Told a tenyeredet a sz\u0151nyeghez \u00e9s lassan \u00fclj a sarkadra. A kezeidet tartsd egyenesen \u00e9s laz\u00e1n magad el\u0151tt. Tegyed a homlokodat a padl\u00f3ra \u00e9s laz\u00edtsd el a testedet. Enyh\u00e9n h\u00fazd be a hasadat. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig \u00e9s l\u00e9legezz term\u00e9szetesen. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, hajl\u00edtott k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Hogyan seg\u00edthet a gyermekp\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318468\" title=\"Hogyan seg\u00edthet a gyermekp\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. K\u00f6ly\u00f6kkutya p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra. Tartsd a t\u00e9rdedet k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 vagy kiss\u00e9 sz\u00e9lesebb t\u00e1vols\u00e1gra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Ny\u00fajtsd ki a karodat magad el\u00e9 \u00e9s helyezd a homlokodat a sz\u0151nyegre. Tartsd a t\u00e9rdedet a cs\u00edp\u0151d alatt \u00e9s kiss\u00e9 h\u00fazd be a hasadat. Maradj ebben a helyzetben n\u00e9h\u00e1ny percig \u00e9s l\u00e9legezz term\u00e9szetesen. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, hajl\u00edtott k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Hogyan seg\u00edthet a k\u00f6ly\u00f6kkutya p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318482\" title=\"Hogyan seg\u00edthet a k\u00f6ly\u00f6kkutya p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Macska-teh\u00e9n p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra. Tartsd a csukl\u00f3dat a v\u00e1llaid alatt, a t\u00e9rdedet pedig k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 vagy valamivel sz\u00e9lesebb t\u00e1vols\u00e1gra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Billentsd el\u0151re a fejed a mellkasod fel\u00e9 \u00e9s dombor\u00edtsd a h\u00e1tadat felfel\u00e9. Billentsd el\u0151re a medenc\u00e9det \u00e9s a hasadat. Emeld fel a fejedet \u00e9s homor\u00edts a h\u00e1taddal, mik\u00f6zben bel\u00e9gzel (a hasad k\u00f6zelebb ker\u00fcl a sz\u0151nyeghez). Ezut\u00e1n ism\u00e9teld meg ezt a mozg\u00e1ssorozatot n\u00e9h\u00e1nyszor.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1sok<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Hogyan seg\u00edthet a macska-teh\u00e9n p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318496\" title=\"Hogyan seg\u00edthet a macska-teh\u00e9n p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. \u00dcl\u0151 gerinccsavar<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> \u00dclj le a sz\u0151nyegre, l\u00e1baidat ny\u00fajtsd ki magad el\u0151tt.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Hajl\u00edtsd be a jobb l\u00e1badat \u00e9s helyezd a bal l\u00e1badra, amely ny\u00fajtva marad. Helyezd a bal k\u00f6ny\u00f6k\u00f6det a jobb t\u00e9rdedre \u00e9s kiss\u00e9 d\u0151lj neki. K\u00f6zben az eg\u00e9sz t\u00f6rzseddel fordulj oldalra. Hagyd a jobb karodat a tested m\u00f6g\u00f6tt \u00e9s haszn\u00e1ld t\u00e1maszpontk\u00e9nt. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig \u00e9s l\u00e9legezz term\u00e9szetesen. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, v\u00e1lts l\u00e1bat \u00e9s v\u00e9gezd el a gyakorlatot a m\u00e1sik oldalon<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1sok<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Hogyan seg\u00edthet az \u00fcl\u0151 gerinccsavar enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318510\" title=\"Hogyan seg\u00edthet az \u00fcl\u0151 gerinccsavar enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Gerinccsavar hanyatt fekve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong>Fek\u00fcdj a h\u00e1tadra, ny\u00fajtott l\u00e1bakkal.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong>Hajl\u00edtsd be a bal l\u00e1badat (kb. 90\u00b0-ban) \u00e9s helyezd a jobb l\u00e1badra, amely kiny\u00fajtva marad. Emeld fel a karodat \u00e9s helyezd a tested mell\u00e9. Helyezd a jobb karodat a bal t\u00e9rdedre \u00e9s enyh\u00e9n d\u0151lj neki. Ne felejtsd el a fejed \u00e9s a mellkasod felfel\u00e9 forgatni (a mellkasi \u00e9s a nyaki gerinc k\u00f6zel ker\u00fcl a sz\u0151nyeghez) \u00e9s megakad\u00e1lyozni, hogy oldalra forduljanak. Ezt \u00fagy \u00e9rheted el, hogy a behajl\u00edtott l\u00e1badat a leveg\u0151ben hagyod. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig \u00e9s l\u00e9legezz term\u00e9szetesen. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, v\u00e1lts l\u00e1bat \u00e9s v\u00e9gezd el a gyakorlatot a m\u00e1sik oldalon is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1sterjedelem, a fej \u00e9s a mellkas oldalra ford\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Hogyan seg\u00edthet a gerinccsavar hanyatt fekve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318524\" title=\"Hogyan seg\u00edthet a gerinccsavar hanyatt fekve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Mad\u00e1r-kutya gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Aktiv\u00e1ld a core izmaidat \u00e9s ezzel egyidej\u0171leg emeld fel \u00e9s ny\u00fajtsd ki az ellent\u00e9tes v\u00e9gtagjaidat bel\u00e9gz\u00e9s k\u00f6zben (a jobb l\u00e1badat \u00e9s a bal karodat). Ezut\u00e1n hajl\u00edtsd be a felemelt v\u00e9gtagokat \u00e9s h\u00fazd \u0151ket a mellkasod fel\u00e9. Pr\u00f3b\u00e1ld meg meg\u00e9rinteni a t\u00e9rdedet a k\u00f6ny\u00f6k\u00f6ddel. Ezut\u00e1n ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot. Majd cser\u00e9ld ki a l\u00e1badat \u00e9s a karodat \u00e9s v\u00e9gezd el ugyanezt a gyakorlatot a m\u00e1sik oldalon. Ha k\u00fczdesz az egyens\u00falyod megtart\u00e1s\u00e1val, akkor maradj az els\u0151 f\u00e1zisban \u2013 csak ny\u00fajtsd ki az ellent\u00e9tes v\u00e9gtagokat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>H\u00e1trahajl\u00f3 h\u00e1t az els\u0151 f\u00e1zisban, kontroll\u00e1latlan mozg\u00e1s, kis mozg\u00e1sterjedelem.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Hogyan seg\u00edthet a mad\u00e1r-kutya gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318538\" title=\"Hogyan seg\u00edthet a mad\u00e1r-kutya gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Felnyom\u00e1s hason fekve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong>Fek\u00fcdj hasra. Tartsd kiny\u00fajtva a l\u00e1badat. Emeld fel \u00e9s hajl\u00edtsd be a karodat (kb. 45\u00b0-ban a k\u00f6ny\u00f6k\u00f6kn\u00e9l) \u00e9s tegyed a tenyeredet sz\u00e9tfesz\u00edtett ujjakkal a padl\u00f3ra. A tenyerek mutassanak egym\u00e1s fel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Bel\u00e9gz\u00e9s k\u00f6zben emeld fel a fejedet, a v\u00e1lladat \u00e9s a mellkasod fels\u0151 r\u00e9sz\u00e9t a sz\u0151nyegr\u0151l. Tartsd az alkarodat \u00e9s a tenyeredet a sz\u0151nyegen. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe \u00e9s ism\u00e9teld meg a gyakorlatot. Ne felejtsd el felemelni a fejedet, de ne d\u00f6ntsd h\u00e1tra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Ellen\u0151rizetlen mozg\u00e1s, fej h\u00e1trabillent\u00e9se.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Hogyan seg\u00edthet a felnyom\u00e1s hason fekve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318552\" title=\"Hogyan seg\u00edthet a felnyom\u00e1s hason fekve enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. T\u00e9rdel\u0151 T-gerincforgat\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong>Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Tartsd a jobb kezed a fejeden (a f\u00fcled m\u00f6g\u00f6tt), \u00e9s kil\u00e9gz\u00e9s k\u00f6zben forgasd a mellkasod jobbra. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot. Ezut\u00e1n v\u00e1lts kezet \u00e9s v\u00e9gezd el a forgat\u00e1st a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kontroll\u00e1latlan mozg\u00e1s, kis mozg\u00e1sterjedelem, a k\u00e9z t\u00falzott r\u00e1szor\u00edt\u00e1sa a fejre.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Hogyan seg\u00edthet a t\u00e9rdel\u0151 T-gerincforgat\u00e1s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318566\" title=\"Hogyan seg\u00edthet a t\u00e9rdel\u0151 T-gerincforgat\u00e1s enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">17. V\u00e1ltakoz\u00f3 skorpi\u00f3 csavar<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Fek\u00fcdj hasra \u00e9s ny\u00fajtsd ki a karjaidat oldalra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Emeld fel a bal l\u00e1badat, hajl\u00edtsd be \u00e9s kil\u00e9gz\u00e9s k\u00f6zben told \u00e1t a jobb l\u00e1bad felett. Pr\u00f3b\u00e1lj meg olyan poz\u00edci\u00f3ba ker\u00fclni, ahol meg\u00e9rinted a padl\u00f3t vagy ahhoz k\u00f6zel ker\u00fclsz, amennyire a tested lehet\u0151v\u00e9 teszi an\u00e9lk\u00fcl, hogy a karodat \u00e9s a mellkasodat t\u00fals\u00e1gosan felemeln\u00e9d a padl\u00f3r\u00f3l. Ugyanakkor ford\u00edtsd a fejed az ellenkez\u0151 oldalra. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, emeld fel a jobb l\u00e1badat \u00e9s ism\u00e9teld meg a gyakorlatot a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Ellen\u0151rizetlen mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, a karok \u00e9s a t\u00f6rzs t\u00falzott felemel\u00e9se a tornasz\u0151nyegr\u0151l.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Hogyan seg\u00edthet a v\u00e1ltakoz\u00f3 skorpi\u00f3 csavar  enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318580\" title=\"Hogyan seg\u00edthet a v\u00e1ltakoz\u00f3 skorpi\u00f3 csavar  enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">18. T\u0171 bef\u0171z\u00e9se gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Emeld fel a bal karodat a mennyezet fel\u00e9, mik\u00f6zben bel\u00e9legzel \u00e9s forgasd el a mellkasodat \u00e9s a fejedet ugyanabba az ir\u00e1nyba. Ezut\u00e1n dugd \u00e1t a bal karodat a jobb karod alatti r\u00e9sen \u00e9s forgasd el a t\u00f6rzsedet ugyanabba az ir\u00e1nyba. Ek\u00f6zben helyezd a fejed a sz\u0151nyegre (a f\u00fcleddel \u00e9rintsd meg). A tekinteted a dolgoz\u00f3 karod fel\u00e9 ir\u00e1nyuljon. Ne felejtsd el, hogy csak a fels\u0151testedet kell mozgatnod. Ism\u00e9teld meg a gyakorlatot n\u00e9h\u00e1nyszor az egyik oldalon, majd cser\u00e9ld ki a karodat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Ellen\u0151rizetlen mozg\u00e1s, kis mozg\u00e1sterjedelem.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Hogyan seg\u00edthet a t\u0171 bef\u0171z\u00e9se gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318594\" title=\"Hogyan seg\u00edthet a t\u0171 bef\u0171z\u00e9se gyakorlat enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">19. T-gerinc forg\u00e1s el\u0151re hajolva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:<\/strong> v\u00e1llsz\u00e9less\u00e9g\u0171 (vagy kiss\u00e9 sz\u00e9lesebb) terpesz.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong> Hajl\u00edtsd be a t\u00e9rdedet \u00e9s egyenes h\u00e1ttal d\u0151lj m\u00e9lyen el\u0151re. K\u00f6zben helyezd a tenyeredet vagy az ujjaidat a sz\u0151nyegre. Emeld fel az egyik karodat a mennyezet fel\u00e9, mik\u00f6zben bel\u00e9legzel \u00e9s ford\u00edtsd el a t\u00f6rzsedet \u00e9s a fejedet ugyanabba az ir\u00e1nyba. K\u00f6zben a dolgoz\u00f3 karod fel\u00e9 n\u00e9zz. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, majd v\u00e9gezd el a csavart a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong> ellen\u0151rizetlen mozg\u00e1s, kis mozg\u00e1sterjedelem, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Hogyan seg\u00edthet a T-gerinc forg\u00e1s el\u0151re hajolva enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318608\" title=\"Hogyan seg\u00edthet a T-gerinc forg\u00e1s el\u0151re hajolva enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">20. Perec p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 helyzet:&nbsp;<\/strong>Fek\u00fcdj a bal oldaladra \u00e9s hajl\u00edtsd be a l\u00e1baidat (kb. 90\u00b0-ot z\u00e1rjon be a t\u00e9rded).<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s: <\/strong>Fogd meg a jobb t\u00e9rdedet (azaz a fels\u0151 l\u00e1bad t\u00e9rd\u00e9t) a bal kezeddel \u00e9s h\u00fazd a mellkasod fel\u00e9. Ezut\u00e1n h\u00fazd a bal (als\u00f3) l\u00e1badat a popsid fel\u00e9 \u00e9s fogd meg a jobb kezeddel. Maradj ebben a helyzetben n\u00e9h\u00e1ny m\u00e1sodpercig \u00e9s l\u00e9legezz term\u00e9szetesen. Ezut\u00e1n fordulj a jobb oldaladra \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>Kis mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Hogyan seg\u00edthet a perec p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\" class=\"wp-image-318622\" style=\"width:852px;height:480px\" title=\"Hogyan seg\u00edthet a perec p\u00f3z enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st?\"\/><\/figure>\n<\/div>\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 hat\u00e9kony h\u00e1t- \u00e9s gerinclaz\u00edt\u00f3 gyakorlatokb\u00f3l sosem el\u00e9g. \u00c9rt\u00e9kelni fogod p\u00e9ld\u00e1ul <strong>n\u00e9h\u00e1ny \u00f3r\u00e1s munk\u00e1ban \u00fcl\u00e9s, egy hossz\u00fa aut\u00f3\u00fat ut\u00e1n, vagy ha edz\u00e9s ut\u00e1n kedved t\u00e1mad ellaz\u00edtani a megfesz\u00fclt izmaidat<\/strong>. Ezeknek a gyakorlatoknak k\u00f6sz\u00f6nhet\u0151en k\u00f6nnyed\u00e9n elk\u00e9sz\u00edtheted a ny\u00fajt\u00f3 rutinodat vagy kombin\u00e1lhatod \u0151ket massz\u00e1zshengeres gyakorlatokkal is. Nincs m\u00e1s dolgod, mint napi n\u00e9h\u00e1ny percet sz\u00e1nni a h\u00e1tadr\u00f3l val\u00f3 gondoskod\u00e1sra. \u00cdgy kevesebb h\u00e1tf\u00e1j\u00e1st \u00e9s jobb mobilit\u00e1st \u00e9rhetsz el.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? K\u00fcldd el a bar\u00e1taidnak \u00e9s seg\u00edts nekik is enyh\u00edteni a h\u00e1tf\u00e1j\u00e1sukat.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Pr\u00f3b\u00e1ld ki ezeket a hat\u00e9kony h\u00e1tgyakorlatokat, amelyek seg\u00edtenek enyh\u00edteni a merev h\u00e1tizmokon \u00e9s \u00e1tmozgatnak a hosszas \u00fcl\u00e9s vagy meger\u0151ltet\u0151 edz\u00e9s ut\u00e1n.<\/p>\n","protected":false},"author":129,"featured_media":318645,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7626,6360,7380,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-348381","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-egeszseg","9":"tag-hat","10":"tag-nyujtas","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>20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A h\u00e1tgyakorlatok ide\u00e1lisak a merev gerinc \u00e9s a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re. V\u00e9grehajthatod \u0151ket reggel, egy f\u00e1raszt\u00f3 nap ut\u00e1n, vagy edz\u00e9s el\u0151tt \u00e9s ut\u00e1n.\" \/>\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\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A h\u00e1tgyakorlatok ide\u00e1lisak a merev gerinc \u00e9s a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re. V\u00e9grehajthatod \u0151ket reggel, egy f\u00e1raszt\u00f3 nap ut\u00e1n, vagy edz\u00e9s el\u0151tt \u00e9s ut\u00e1n.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-14T07:38:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T08:15:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2021\/12\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\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=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re\",\"datePublished\":\"2022-04-14T07:38:07+00:00\",\"dateModified\":\"2024-05-28T08:15:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\"},\"wordCount\":3700,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/1.png\",\"keywords\":[\"eg\u00e9szs\u00e9g\",\"h\u00e1t\",\"ny\u00fajt\u00e1s\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\",\"name\":\"20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/1.png\",\"datePublished\":\"2022-04-14T07:38:07+00:00\",\"dateModified\":\"2024-05-28T08:15:40+00:00\",\"description\":\"A h\u00e1tgyakorlatok ide\u00e1lisak a merev gerinc \u00e9s a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re. 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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). 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