{"id":351517,"date":"2022-04-21T10:25:48","date_gmt":"2022-04-21T08:25:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=351517"},"modified":"2025-05-21T14:07:20","modified_gmt":"2025-05-21T12:07:20","slug":"a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/","title":{"rendered":"A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Milyen_elonyokkel_jarnak_a_hasizom_gyakorlatok\" title=\"Milyen el\u0151ny\u00f6kkel j\u00e1rnak a hasizom gyakorlatok?\">Milyen el\u0151ny\u00f6kkel j\u00e1rnak a hasizom gyakorlatok?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#A_hasizom_gyakorlatok_segitenek_zsirt_leadni_az_also_hasizmokbol\" title=\"A hasizom gyakorlatok seg\u00edtenek zs\u00edrt leadni az als\u00f3 hasizmokb\u00f3l?\">A hasizom gyakorlatok seg\u00edtenek zs\u00edrt leadni az als\u00f3 hasizmokb\u00f3l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Hatekony_hasizom_gyakorlatok_izomcsoportok_szerint\" title=\"Hat\u00e9kony hasizom gyakorlatok izomcsoportok szerint\">Hat\u00e9kony hasizom gyakorlatok izomcsoportok szerint<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#1_Hasizom_gyakorlatok\" title=\"1. Hasizom gyakorlatok\">1. Hasizom gyakorlatok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#2_Ferde_hasizom_gyakorlatok_oldalso_hasizom\" title=\"2. Ferde hasizom gyakorlatok (oldals\u00f3 hasizom)\">2. Ferde hasizom gyakorlatok (oldals\u00f3 hasizom)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#3_Also_hasizom_gyakorlatok\" title=\"3. Als\u00f3 hasizom gyakorlatok\">3. Als\u00f3 hasizom gyakorlatok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#4_Torzs_gyakorlatok\" title=\"4. T\u00f6rzs gyakorlatok\">4. T\u00f6rzs gyakorlatok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Hasizom_edzesterv_kezdoknek\" title=\"Hasizom edz\u00e9sterv kezd\u0151knek\">Hasizom edz\u00e9sterv kezd\u0151knek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Hasizom_edzesterv_haladoknak\" title=\"Hasizom edz\u00e9sterv halad\u00f3knak\">Hasizom edz\u00e9sterv halad\u00f3knak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Intenziv_sajat_testsulyos_torzsedzes\" title=\"Intenz\u00edv saj\u00e1t tests\u00falyos t\u00f6rzsedz\u00e9s\">Intenz\u00edv saj\u00e1t tests\u00falyos t\u00f6rzsedz\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sok n\u0151 \u00e9s f\u00e9rfi \u00e1lmodozik lapos hasr\u00f3l, sz\u00e9pen kirajzol\u00f3d\u00f3 izmokkal. Ha valaki komolyan veszi, ezt \u00e1ltal\u00e1ban nem tudja el\u00e9rni az \u00e9trend \u00e9s az edz\u00e9si gyakorlatok megv\u00e1ltoztat\u00e1sa n\u00e9lk\u00fcl. Ezen t\u00falmen\u0151en a megfelel\u0151en megv\u00e1lasztott <strong>hasizom gyakorlatok<\/strong> d\u00f6nt\u0151 szerepet j\u00e1tszanak a ter\u00fclet meger\u0151s\u00edt\u00e9s\u00e9ben. Mindez egy izmosabb \u00e9s sz\u00e9pen kidolgozott hasat eredm\u00e9nyez, amely j\u00f3l n\u00e9z ki, \u00e9s sportol\u00e1s k\u00f6zben m\u00e9g a j\u00f3 testtart\u00e1sban is seg\u00edt.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ne agg\u00f3dj az unalmas fel\u00fcl\u00e9sek v\u00e9gtelen sorozata miatt, ami \u00f6nmag\u00e1ban \u00fagysem hoz komoly v\u00e1ltoz\u00e1st. A mai cikkben sz\u00e1mos olyan vari\u00e1ci\u00f3t mutatunk be, amelyek hat\u00e9konyabbak \u00e9s sz\u00f3rakoztat\u00f3bbak is. Tal\u00e1lsz gyakorlatokat kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra is. <strong>V\u00e1laszthat, att\u00f3l f\u00fcgg\u0151en, hogy ink\u00e1bb az als\u00f3 hasizmot, a t\u00f6rzset vagy az oldals\u00f3 hasizmot szeretn\u00e9d er\u0151s\u00edteni.<\/strong> Mi t\u00f6bb, minden gyakorlat saj\u00e1t tests\u00falyos, \u00edgy v\u00e9gre otthon a nappalidban is tudod v\u00e9gezni \u0151ket. Ne h\u00fazd az id\u0151t, azonnal elkezdhetsz dolgozni a kock\u00e1s hasadon!<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_elonyokkel_jarnak_a_hasizom_gyakorlatok\"><\/span>Milyen el\u0151ny\u00f6kkel j\u00e1rnak a hasizom gyakorlatok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span data-preserver-spaces=\"true\">Hasizom gyakorlatok seg\u00edts\u00e9g\u00e9vel <\/span><strong><span data-preserver-spaces=\"true\">egy vonz\u00f3, szexi alakot, valamint egy er\u0151s t\u00f6rzset \u00e9p\u00edtesz, a j\u00f3 testtart\u00e1s<\/span><\/strong><span data-preserver-spaces=\"true\"> pedig b\u00e1rmilyen mozg\u00e1sn\u00e1l j\u00f3l j\u00f6n. Az m\u00e9lyizmok egy er\u0151s\u00edt\u0151 edz\u00e9s, fut\u00e1s, j\u00f3ga \u00e9s egy\u00e9b sporttev\u00e9kenys\u00e9gek k\u00f6zben is ig\u00e9nybe vannak v\u00e9ve.<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Az er\u0151s hasizmok sok sportban seg\u00edtenek jav\u00edtani a teljes\u00edtm\u00e9nyt. Nagyobb <strong>stabilit\u00e1st, koordin\u00e1ci\u00f3t, er\u0151t,<\/strong> jobb v\u00e9delmet kaphatsz az edz\u00e9s k\u00f6zben szerzett s\u00e9r\u00fcl\u00e9sek ellen, \u00e9s jav\u00edthatja a fut\u00e1s sebess\u00e9g\u00e9t is. V\u00e9g\u00fcl, de nem utols\u00f3sorban, az er\u0151s hasizom a bels\u0151 szervek \u00e9s a gerinc v\u00e9delme szempontj\u00e1b\u00f3l is elengedhetetlen. <span style=\"color: #ff6600;\">[1\u20133]<\/span><\/p>\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\/2022\/01\/iStock-1284593488-1124x749.jpg\" alt=\"Gyakorlatok a lapos has&#xE9;rt\" class=\"wp-image-332487\" width=\"843\" height=\"562\" title=\"Gyakorlatok a lapos has&#xE9;rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_hasizom_gyakorlatok_segitenek_zsirt_leadni_az_also_hasizmokbol\"><\/span>A hasizom gyakorlatok seg\u00edtenek zs\u00edrt leadni az als\u00f3 hasizmokb\u00f3l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ha hasi zs\u00edrt pr\u00f3b\u00e1lsz leadni, akkor az edz\u0151teremben t\u00f6lt\u00f6tt id\u0151d ne csak <a href=\"https:\/\/gymbeam.hu\/blog\/haspres-es-felulesek-miert-nem-segitenek-megszabadulni-a-hasunkon-levo-zsirparnaktol\/\">fel\u00fcl\u00e9sekkel, plankol\u00e1ssal<\/a>, \u00e9s egy\u00e9b gyakorlatokkal teljen. <strong>Sajnos a b\u0151r alatti zs\u00edr nem \u00edgy \u00e9g,<\/strong> ahogy az az \u00e9letm\u00f3dmagazinok k\u00fcl\u00f6nb\u00f6z\u0151 cikkeiben tett \u00edg\u00e9retek alapj\u00e1n t\u0171nhet. Erre ink\u00e1bb egy \u00e1tfog\u00f3bb m\u00f3dszert aj\u00e1nlunk. Nem fogyhatsz le csak \u00fagy egy adott helyen a testeden, ahol \u00e9pp szeretn\u00e9d.<span style=\"color: #ff6600;\"> [4\u20135]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong><span data-preserver-spaces=\"true\">Ha fogysz, az eg\u00e9sz testeden cs\u00f6kken a zs\u00edr mennyis\u00e9ge.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00c9s ezt befoly\u00e1solja a genetika, hormonok, \u00e9s az \u00e1ltal\u00e1nos \u00e9letm\u00f3d. El\u0151sz\u00f6r val\u00f3sz\u00edn\u0171leg a comb, fen\u00e9k ter\u00fclet\u00e9r\u0151l adsz majd le, a hasadr\u00f3l pedig kicsit k\u00e9s\u0151bb. De valakinek pont ford\u00edtva m\u0171k\u00f6dik.<span style=\"color: #ff6600;\"> [4\u20135]<\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span data-preserver-spaces=\"true\">A <a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\">kal\u00f3riadeficit<\/a> ilyenkor kulcsszerepet j\u00e1tszik, amelyet az \u00e9trend, az edz\u00e9s \u00e9s az \u00e1ltal\u00e1nos \u00e9letm\u00f3d megv\u00e1ltoztat\u00e1s\u00e1val \u00e9rhetsz el. Aggodalomra semmi ok. Nem kell azonnal drasztikus di\u00e9t\u00e1t vagy m\u00e9regtelen\u00edt\u00e9st tartanod. A c\u00e9lod el\u00e9r\u00e9s\u00e9\u00e9rt tett<\/span><strong><span data-preserver-spaces=\"true\"> kisebb v\u00e1ltoztat\u00e1soknak<\/span><\/strong><span data-preserver-spaces=\"true\"> k\u00f6sz\u00f6nhet\u0151en hossz\u00fa t\u00e1v\u00fa lesz a s\u00falyveszt\u00e9sed. A jutalmad a lapos has \u00e9s a kiv\u00e1l\u00f3 fizikai \u00e1llapot. <span style=\"color: #ff6600;\">[4\u20135]<\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni, vagy konkr\u00e9t tippeket, amelyek seg\u00edthetnek a fogy\u00e1sban, tal\u00e1lsz m\u00e9g a cikk\u00fcnkben<a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\"><strong> Fogyj a hasadr\u00f3l \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"29120,36304,95077\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hatekony_hasizom_gyakorlatok_izomcsoportok_szerint\"><\/span>Hat\u00e9kony hasizom gyakorlatok izomcsoportok szerint<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ha izmos hasat szeretn\u00e9l, az \u00f6sszes r\u00e9sz\u00e9t meg kell torn\u00e1ztatnod. A l\u00e1baid sem lesznek izmosak, ha csak a bels\u0151 combizmot edzed. <strong>Ez\u00e9rt sz\u00fcks\u00e9ges, hogy mind a hat kock\u00e1t, a ferde, \u00e9s a m\u00e9ly hasizmokat is megmozgassuk (t\u00f6rzset).<\/strong> Funkci\u00f3ik kieg\u00e9sz\u00edtik egym\u00e1st, \u00e9s csak a hasi izmok \u00e1tfog\u00f3 er\u0151s\u00edt\u00e9s\u00e9vel \u00e9rheted el a legjobb eredm\u00e9nyt.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ezeket a gyakorlatokat a saj\u00e1t tests\u00falyoddal \u00e9s egy <a href=\"https:\/\/gymbeam.hu\/yoga-mat-black-jogaszonyeg-strix.html\">edz\u0151sz\u0151nyeggel<\/a> is elv\u00e9gezheted. Azonban, ha szeretn\u00e9d <strong>v\u00e1ltozatosabb\u00e1 tenni, vagy nehez\u00edteni a hasi edz\u00e9st,<\/strong> haszn\u00e1lhatsz p\u00e1r sportkieg\u00e9sz\u00edt\u0151t. A <a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-3-kg-gymbeam.html\">s\u00falyz\u00f3k<\/a>, <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\">bokas\u00faly<\/a>, <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\">egyens\u00faly labda<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\">fitball <\/a>t\u00f6k\u00e9letes erre. Halad\u00f3 sportol\u00f3k kipr\u00f3b\u00e1lhatj\u00e1k az intenz\u00edv hasizom edz\u00e9st egy <a href=\"https:\/\/gymbeam.hu\/sulymelleny-20-kg-gymbeam.html\">s\u00falymell\u00e9nnyel<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/ab-wheel-erosito-kerek-gymbeam.html\">hasker\u00e9kkel<\/a>, amely els\u0151sorban a t\u00f6rzset er\u0151s\u00edti.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Hasizom_gyakorlatok\"><\/span>1. Hasizom gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Az <b>egyenes hasizom<\/b> edz\u00e9se seg\u00edt az <strong>\u00e1lom kockahas el\u00e9r\u00e9s\u00e9ben, amit a test\u00e9p\u00edt\u0151k \u00e9s a fitness modellek<\/strong> olyan gyakran posztolnak a weben. De amellett, hogy j\u00f3l n\u00e9z ki, fontos szerepet t\u00f6lt be a mozg\u00e1sban (el\u0151rehajl\u00e1s) \u00e9s a t\u00f6rzs \u00e1ltal\u00e1nos stabilit\u00e1s\u00e1ban is. Ez\u00e9rt az ilyen gyakorlatok alapvet\u0151 r\u00e9sz\u00e9t k\u00e9pezik egy \u00e1tfog\u00f3 hasizom edz\u00e9snek. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Haspr\u00e9s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, hajl\u00edtsd be a t\u00e9rded, \u00e9s helyezd a talpad a talajra. Tedd a kezeid a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat.<\/li><li><strong>A gyakorlat: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben emeld fel a fejed, \u00e9s emeld fel a mellkasod a sz\u0151nyegr\u0151l. Az derekad az eg\u00e9sz gyakorlat alatt a maradjon a talajon. A tekinteted el\u0151re n\u00e9zzen, \u00e9s ne hajtsd h\u00e1tra a fejed. El\u00e9g, ha csak n\u00e9h\u00e1ny centim\u00e9tert emelkedsz fel. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>Ha t\u00fals\u00e1gosan el\u0151re tolod a fejed a kezeddel, kisebb a mozg\u00e1startom\u00e1ny \u00e9s a hasizom nem lesz annyira ig\u00e9nybe v\u00e9ve.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/01-ZKRACOVACKY-&#x2013;-SEDY-LEHY.gif\" alt=\"Hogyan kell v&#xE9;gezni a haspr&#xE9;st?\" class=\"wp-image-332503\" title=\"Hogyan kell v&#xE9;gezni a haspr&#xE9;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Haspr\u00e9s emelt l\u00e1bbal<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, emeld fel a l\u00e1bad a mennyezet fel\u00e9 (enyh\u00e9n behajl\u00edthatod a t\u00e9rdet). Tedd a kezeid a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat.<\/li><li><strong>A gyakorlat: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben emeld fel a fejed, \u00e9s emeld fel a mellkasod a sz\u0151nyegr\u0151l. Az derekad az eg\u00e9sz gyakorlat alatt a maradjon a talajon. A tekinteted el\u0151re n\u00e9zzen, \u00e9s ne hajtsd h\u00e1tra a fejed. El\u00e9g, ha csak n\u00e9h\u00e1ny centim\u00e9tert emelkedsz fel. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>Ha t\u00fals\u00e1gosan el\u0151re tolod a fejed a kezeddel, kisebb a mozg\u00e1startom\u00e1ny \u00e9s a hasizom nem lesz annyira ig\u00e9nybe v\u00e9ve.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/02-ZKRACOVACKY-&#x2013;-SEDY-LEHY-SE-ZDVIZENYMA-NOHAMA.gif\" alt=\"Hogyan csin&#xE1;ld a haspr&#xE9;st emelt l&#xE1;bbal?\" class=\"wp-image-332518\" title=\"Hogyan csin&#xE1;ld a haspr&#xE9;st emelt l&#xE1;bbal?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Haspr\u00e9s k\u00f6ny\u00f6k-t\u00e9rd \u00e9rint\u00e9ssel<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, tedd a kezeid a fejed m\u00f6g\u00e9, \u00e9s emeld fel a l\u00e1baid ny\u00fajtva a talajr\u00f3l n\u00e9h\u00e1ny centim\u00e9terre.<\/li><li><strong>A gyakorlat: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben emeld fel a fejed \u00e9s a mellkasod a sz\u0151nyegr\u0151l. Az derekad az eg\u00e9sz gyakorlat alatt a maradjon a talajon. H\u00fazd a mellkasod fel\u00e9 a t\u00e9rded, \u00e9s pr\u00f3b\u00e1ld a k\u00f6ny\u00f6k\u00f6d a a t\u00e9rdedhez \u00e9rinteni. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A fej t\u00falzott el\u0151re tol\u00e1sa a kezekkel, kicsi a mozg\u00e1startom\u00e1ny, nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve a hasizom, p\u00fapos h\u00e1t.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/14-VNITRNI-A-VNEJSI-ZKRACOVACKY.gif\" alt=\"Hogyan csin&#xE1;ld a haspr&#xE9;st k&#xF6;ny&#xF6;k-t&#xE9;rd &#xE9;rint&#xE9;ssel?\" class=\"wp-image-332532\" title=\"Hogyan csin&#xE1;ld a haspr&#xE9;st k&#xF6;ny&#xF6;k-t&#xE9;rd &#xE9;rint&#xE9;ssel?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Tuck-Ups<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, ny\u00fajtsd ki a karjaid \u00e9s emeld a derekadt\u00f3l kicsit fentebb, emeld meg a l\u00e1baid is kiny\u00fajtva p\u00e1r centire a talajt\u00f3l.<\/li><li><strong>A gyakorlat: <\/strong>Emeld fel a fejed \u00e9s a fels\u0151tested a sz\u0151nyegr\u0151l \u00e9s kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a hasizmod. K\u00f6zben hajl\u00edtsd be a t\u00e9rded, \u00e9s h\u00fazd a mellkasod fel\u00e9. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, p\u00fapos h\u00e1t.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/tuck-ups.gif\" alt=\"Hogyan csin&#xE1;ld a tuck-up gyakorlatot?\" class=\"wp-image-332547\" title=\"Hogyan csin&#xE1;ld a tuck-up gyakorlatot?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. V-fel\u00fcl\u00e9sek<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, \u00e9s emeld fel mindk\u00e9t karod. A l\u00e1baid ny\u00fajtsd ki, \u00e9s emeld meg a padl\u00f3r\u00f3l n\u00e9h\u00e1ny centim\u00e9terre.<\/li><li><strong>A gyakorlat: <\/strong>Emeld fel a fejed \u00e9s a fels\u0151tested a sz\u0151nyegr\u0151l \u00e9s kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a hasizmod. H\u00fazd a l\u00e1baid magad fel\u00e9 kiss\u00e9 behajl\u00edtva, \u00e9s pr\u00f3b\u00e1ld a kezeid a l\u00e1badhoz \u00e9rinteni. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, p\u00fapos h\u00e1t.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/03-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Hogyan csin&#xE1;ld a V-fel&#xFC;l&#xE9;seket?\" class=\"wp-image-332561\" title=\"Hogyan csin&#xE1;ld a V-fel&#xFC;l&#xE9;seket?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ferde_hasizom_gyakorlatok_oldalso_hasizom\"><\/span>2. Ferde hasizom gyakorlatok (oldals\u00f3 hasizom) <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span data-preserver-spaces=\"true\">A ferde hasizmok t\u00f6bb izomr\u00e9tegb\u0151l \u00e1llnak, \u00e9s d\u00f6nt\u0151 szerepet j\u00e1tszanak a t\u00f6rzs elford\u00edt\u00e1s\u00e1ban. <\/span><strong><span data-preserver-spaces=\"true\">Egy\u00fctt \u00fagy m\u0171k\u00f6dnek, mint egy term\u00e9szetes f\u0171z\u0151.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ez\u00e9rt is kell figyelmet ford\u00edtani ezekre az izmokra, k\u00fcl\u00f6n\u00f6sen, ha v\u00e9konyabb derekat szeretn\u00e9l. <span style=\"color: #ff6600;\">[7\u20138]<\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Haspr\u00e9s ellent\u00e9tes t\u00e9rd-k\u00f6ny\u00f6k \u00e9rint\u00e9ssel<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, \u00e9s emeld fel ny\u00fajtva a l\u00e1baid a talajt\u00f3l n\u00e9h\u00e1ny centim\u00e9terre. Tedd a kezeid a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d.<\/li><li><strong>A gyakorlat: <\/strong>Hasizomb\u00f3l h\u00fazd a bal t\u00e9rded a jobb k\u00f6ny\u00f6k\u00f6dh\u00f6z, majd a jobb t\u00e9rded a bal k\u00f6ny\u00f6k\u00f6dh\u00f6z. Folyamatosan v\u00e1ltogasd a l\u00e1bakat. Figyelj a l\u00e9gz\u00e9sre, \u00e9s \u00fcgyelj arra, hogy a gyakorlat alatt ne emeld meg a derekad.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>A fej t\u00falzott el\u0151re tol\u00e1sa a kezekkel, kicsi a mozg\u00e1startom\u00e1ny, nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve a hasizom, p\u00fapos h\u00e1t.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/04-ZVEDANI-SE-KE-KOLENUM.gif\" alt=\"Hogyan csin&#xE1;ld a haspr&#xE9;st ellent&#xE9;tes t&#xE9;rd-k&#xF6;ny&#xF6;k &#xE9;rint&#xE9;ssel?\" class=\"wp-image-332676\" title=\"Hogyan csin&#xE1;ld a haspr&#xE9;st ellent&#xE9;tes t&#xE9;rd-k&#xF6;ny&#xF6;k &#xE9;rint&#xE9;ssel?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Oldals\u00f3 plank<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj az oldaladra kiny\u00fajtott l\u00e1bbal. Helyezd a jobb l\u00e1bad a padl\u00f3ra, a bal l\u00e1b el\u00e9. Plankolj \u00fagy, hogy kiny\u00fajtod az als\u00f3 karod, a fels\u0151t pedig emeld a plafon fel\u00e9.<\/li><li><strong>A gyakorlat: <\/strong>L\u00e9legezz term\u00e9szetesen, fesz\u00edtsd meg az izmaid, \u00e9s pr\u00f3b\u00e1ld meg tartani a testhelyzetet n\u00e9h\u00e1ny m\u00e1sodpercig (m\u00e9rd az id\u0151t a sport\u00f3r\u00e1don vagy a telefonodon). Ezut\u00e1n fordulj \u00e1t a m\u00e1sik oldaladra.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> P\u00fapos h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel van a padl\u00f3hoz.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/07-BOCNY-PLANK.gif\" alt=\"Hogyan csin&#xE1;ld a oldals&#xF3; plankot?\" class=\"wp-image-332589\" title=\"Hogyan csin&#xE1;ld a oldals&#xF3; plankot?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Haspr\u00e9s oldalra<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, hajl\u00edtsd be a t\u00e9rded, \u00e9s d\u00f6ntsd oldalra. Tedd a kezeid a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat.<\/li><li><strong>A gyakorlat: <\/strong>Emeld fel a fejed, \u00e9s a mellkasod a sz\u0151nyegr\u0151l \u00fagy, hogy a kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a hasizmod. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. A l\u00e1baid pr\u00f3b\u00e1ld a padl\u00f3n tartani. A mellkasod pedig told ki. Ezut\u00e1n v\u00e9gezd el a gyakorlatot a m\u00e1sik oldalra is.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00falzottan el\u0151re nyomod a fejed, t\u00fal kicsi mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/08-BOCNI-ZKRACOVACKY-&#x2013;-SEDY-LEHY.gif\" alt=\"Hogyan csin&#xE1;ld az oldals&#xF3; haspr&#xE9;st?\" class=\"wp-image-332603\" title=\"Hogyan csin&#xE1;ld az oldals&#xF3; haspr&#xE9;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. V-fel\u00fcl\u00e9sek oldalra<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj az oldaladra, emeld fel az als\u00f3 karod, A fels\u0151t pedig tedd a fejed m\u00f6g\u00e9. Kiss\u00e9 behajl\u00edthatod a t\u00e9rded.<\/li><li><strong>A gyakorlat: <\/strong>Emeld fel a fejed \u00e9s a t\u00f6rzsed a padl\u00f3r\u00f3l \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a ferde hasizmokat. K\u00f6zben emeld fel a l\u00e1baid, \u00e9s t\u00e9rh\u00faz\u00e1s k\u00f6zben pr\u00f3b\u00e1ld meg\u00e9rinteni a t\u00e9rded a fejed m\u00f6g\u00f6tti k\u00f6ny\u00f6k\u00f6ddel. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, de pr\u00f3b\u00e1lja meg nem teljesen visszafek\u00fcdni a talajra. Ezut\u00e1n j\u00f6het a k\u00f6vetkez\u0151. A talajon l\u00e9v\u0151 kart csak t\u00e1maszk\u00e9nt haszn\u00e1ld. A mozdulatsornak els\u0151sorban a hasizmokb\u00f3l kell indulnia. Ha v\u00e9gezt\u00e9l egy sorozattal az egyik oldalon, j\u00f6het a m\u00e1sik oldal.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>Kicsi a mozg\u00e1st\u00e9r, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, koordin\u00e1latlan mozg\u00e1s.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/09-SIKME-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Hogyan csin&#xE1;ld a V-fel&#xFC;l&#xE9;seket oldalra?\" class=\"wp-image-332620\" title=\"Hogyan csin&#xE1;ld a V-fel&#xFC;l&#xE9;seket oldalra?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. Orosz twist<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>\u00dclj le az edz\u0151sz\u0151nyegre \u00e9s hajl\u00edtsd be a t\u00e9rded.<\/li><li><strong>A gyakorlat: <\/strong>Ford\u00edtsd a t\u00f6rzsed ny\u00fajtott karokkal valamelyik oldalra. Koncentr\u00e1lj arra, hogy hasizomb\u00f3l v\u00e9gezd a mozg\u00e1st \u00e9s hogy egyenesen tartsd a h\u00e1tad. Azt\u00e1n fordulj \u00e1t a m\u00e1sik oldalra. A kezed is hozz\u00e1\u00e9rintheted a sz\u0151nyeghez. A testmozg\u00e1s intenzit\u00e1s\u00e1t n\u00f6velheted, ha felemeled a l\u00e1bad a talajr\u00f3l, vagy valamilyen terhel\u00e9st teszel hozz\u00e1 p\u00e9ld\u00e1ul <strong>egy <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\">s\u00falyz\u00f3<\/a> <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\">kettlebell<\/a>,<\/strong> <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\"><strong>t\u00e1rcsa<\/strong><\/a> vagy ak\u00e1r egy PET palack form\u00e1j\u00e1ban, ha \u00e9pp az van k\u00e9zn\u00e9l.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, p\u00fapos h\u00e1t.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/10-RUSKY-TWIST.gif\" alt=\"Hogyan kell v&#xE9;gezni az orosz twist gyakorlatot?\" class=\"wp-image-332634\" title=\"Hogyan kell v&#xE9;gezni az orosz twist gyakorlatot?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Also_hasizom_gyakorlatok\"><\/span>3. Als\u00f3 hasizom gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span data-preserver-spaces=\"true\">Mint m\u00e1r eml\u00edtett\u00fck, az als\u00f3 hasizom gyakorlatok nem seg\u00edtenek csod\u00e1val hat\u00e1ros m\u00f3don kiz\u00e1r\u00f3lag ezen a ter\u00fcleten cs\u00f6kkenteni a zs\u00edrt. A c\u00e9lzott zs\u00edr\u00e9get\u00e9s csak m\u00edtosz. De ezek a gyakorlatok legal\u00e1bb seg\u00edthetnek meger\u0151s\u00edteni ezt az izomcsoportot. Ezen k\u00edv\u00fcl, ezek az egyenes hasizom r\u00e9sz\u00e9t k\u00e9pezik. Vagyis <\/span><strong><span data-preserver-spaces=\"true\">az als\u00f3 hasizom er\u0151s\u00edt\u00e9s\u00e9vel a kockahashoz is k\u00f6zelebb jutsz.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ha ez a ter\u00fclet nem el\u00e9g er\u0151s, vagy \u00fagy gondolja, hogy probl\u00e9m\u00e1s, akkor seg\u00edt\u00fcnk a rendszeres megedz\u00e9s\u00e9ben.<span style=\"color: #ff6600;\"> [6\u20137]<\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Cikk\u00fcnkben tal\u00e1lsz m\u00e1s hat\u00e9kony als\u00f3 hasizom gyakorlatokat is: <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\"><strong>Mik a legjobb gyakorlatok als\u00f3 hasizomra?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Ford\u00edtott haspr\u00e9s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra, \u00e9s tedd a karjod a tested mell\u00e9. Kiss\u00e9 hajl\u00edtsd be a t\u00e9rded, \u00e9s ny\u00fajtsd el\u0151re a l\u00e1baid.<\/li><li><strong>A gyakorlat: <\/strong>Emeld meg a derekad \u00e9s a h\u00e1tad kil\u00e9gz\u00e9s k\u00f6zben a has megfesz\u00edt\u00e9s\u00e9vel. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Koncentr\u00e1lj a hasizomra.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, koordin\u00e1latlan mozg\u00e1s.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/05-REVERZNI-ZKRACOVACKY.gif\" alt=\"Hogyan kell v&#xE9;gezni a ford&#xED;tott haspr&#xE9;st?\" class=\"wp-image-332648\" title=\"Hogyan kell v&#xE9;gezni a ford&#xED;tott haspr&#xE9;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. L\u00e1bkeresztez\u00e9s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra. Emeld fel a padl\u00f3t\u00f3l n\u00e9h\u00e1ny centim\u00e9terre a fejed, a mellkasod \u00e9s a l\u00e1bad kiny\u00fajtva. Helyezd a karjaid a tested mell\u00e9, \u00e9s t\u00e1maszkodj r\u00e1.<\/li><li><strong>A gyakorlat: <\/strong>Haszn\u00e1ld a hasizmod, \u00e9s pr\u00f3b\u00e1ld meg a l\u00e1baid oldals\u00f3 lend\u00edt\u00e9ssel cser\u00e9lgetni. Dinamikusan v\u00e1ltogasd a l\u00e1baidat \u00fagy, hogy az egyik l\u00e1badat a m\u00e1sik f\u00f6l\u00e9 emeled. Ne felejts el l\u00e9legezni mozg\u00e1s k\u00f6zben, \u00e9s koncentr\u00e1lj a hasizomra. \u00dcgyelj arra is, hogy a derekad maradjon az edz\u0151sz\u0151nyegen. A l\u00e1bak leereszt\u00e9s\u00e9vel n\u00f6velheted a mozdulatsor intenzit\u00e1s\u00e1t.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, p\u00fapos der\u00e9k.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/06-KMITANI-NOHAMA.gif\" alt=\"Hogyan csin&#xE1;ld a l&#xE1;bkeresztez&#xE9;st?\" class=\"wp-image-332662\" title=\"Hogyan csin&#xE1;ld a l&#xE1;bkeresztez&#xE9;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Bicikliz\u00e9s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra. Emeld meg fel a fejed, \u00e9s a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t, \u00e9s kiss\u00e9 hajl\u00edtsd le a l\u00e1baid p\u00e1r centim\u00e9terre a padl\u00f3r\u00f3l. Tedd mindk\u00e9t kezed a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat.<\/li><li><strong>A gyakorlat: <\/strong>Kezdj k\u00f6rk\u00f6r\u00f6s mozdulatokat tenni a l\u00e1baiddal hasizomb\u00f3l, mintha biciklizn\u00e9l. Ne felejts el l\u00e9legezni mozg\u00e1s k\u00f6zben, \u00e9s koncentr\u00e1lj a hasizomra. \u00dcgyelj arra is, hogy a derekad maradjon az edz\u0151sz\u0151nyegen. N\u00f6velheted a testmozg\u00e1s intenzit\u00e1s\u00e1t, ha a l\u00e1baid k\u00f6zelebb vannak a talajhoz, vagy ha nagyobb k\u00f6r\u00f6ket csin\u00e1lsz.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, p\u00fapos der\u00e9k.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/bonus-BIKE.gif\" alt=\"Hogyan csin&#xE1;ld a bicikliz&#xE9;st?\" class=\"wp-image-332575\" title=\"Hogyan csin&#xE1;ld a bicikliz&#xE9;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Oll\u00f3z\u00e1s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra. Emeld meg a fejed, a mellkasod \u00e9s a l\u00e1bad kiss\u00e9 behajl\u00edtva a talajt\u00f3l p\u00e1r centim\u00e9terre. T\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat.<\/li><li><strong>A gyakorlat: <\/strong>Emeld az egyik l\u00e1bad hasizomb\u00f3l a plafon fel\u00e9, \u00e9s k\u00f6zben tartsd a m\u00e1sikat n\u00e9h\u00e1ny centim\u00e9terrel a padl\u00f3 felett. A mozdulatsor elvileg \u00fagy n\u00e9z ki, mint egy oll\u00f3. Ne felejts el l\u00e9legezni mozg\u00e1s k\u00f6zben, \u00e9s koncentr\u00e1lj a hasizomra. \u00dcgyelj arra is, hogy a derekad maradjon az edz\u0151sz\u0151nyegen. N\u00f6velheted a mozg\u00e1s intenzit\u00e1s\u00e1t a l\u00e1bak leereszt\u00e9s\u00e9vel vagy a l\u00e1bak mozg\u00e1startom\u00e1ny\u00e1nak n\u00f6vel\u00e9s\u00e9vel.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, p\u00fapos der\u00e9k.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/15-NUZKY.gif\" alt=\"Hogyan csin&#xE1;ld az oll&#xF3;z&#xE1;st?\" class=\"wp-image-332690\" title=\"Hogyan csin&#xE1;ld az oll&#xF3;z&#xE1;st?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. L\u00e1bujj\u00e9rint\u00e9s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a h\u00e1tadra. Emeld meg a fejed \u00e9s a mellkasod p\u00e1r centire a padl\u00f3t\u00f3l. Tedd mindk\u00e9t kezed a fejed m\u00f6g\u00e9, \u00e9s t\u00e1rd sz\u00e9t a k\u00f6ny\u00f6k\u00f6d. Ha hajlamos vagy \u00f6ssze\u00e9rinteni a k\u00f6ny\u00f6k\u00f6d, ink\u00e1bb karold \u00e1t a mellkasodat. Emeld fel mindk\u00e9t l\u00e1bad \u00e9s hajl\u00edtsd be a t\u00e9rded (90 fokban).<\/li><li><strong>A gyakorlat: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben \u00e9rintsd az egyik l\u00e1bujjad hegy\u00e9t az edz\u0151sz\u0151nyeghez, bel\u00e9gz\u00e9s k\u00f6zben pedig emeld vissza. Ism\u00e9teld ugyanezt a m\u00e1sik l\u00e1bbal is. Koncentr\u00e1lj a hasizomra. \u00dcgyelj arra is, hogy a derekad maradjon az edz\u0151sz\u0151nyegen. N\u00f6velheted a gyakorlat intenzit\u00e1s\u00e1t, ha enyh\u00e9n kiegyenes\u00edted a l\u00e1baid.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi a mozg\u00e1startom\u00e1ny, a hasizom nincs el\u00e9gg\u00e9 ig\u00e9nybe v\u00e9ve, p\u00fapos der\u00e9k.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/17-TOE-TAPS.gif\" alt=\"Hogyan csin&#xE1;ld a l&#xE1;bujj&#xE9;rint&#xE9;st?\" class=\"wp-image-332704\" title=\"Hogyan csin&#xE1;ld a l&#xE1;bujj&#xE9;rint&#xE9;st?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Torzs_gyakorlatok\"><\/span>4. T\u00f6rzs gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Az er\u0151s t\u00f6rzs a j\u00f3 testtart\u00e1s alf\u00e1ja \u00e9s omeg\u00e1ja. Ez k\u00f6ti \u00f6ssze a fels\u0151- \u00e9s az als\u00f3testet, \u00e9s <strong>minden fizikai tev\u00e9kenys\u00e9ghez fontos, hogy j\u00f3l m\u0171k\u00f6dj\u00f6n.<\/strong> Ez\u00e9rt az t\u00f6rzsgyakorlatoknak minden edz\u00e9sterv r\u00e9sz\u00e9t kell k\u00e9pezni\u00fck. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>M\u00e9g t\u00f6bb hat\u00e9kony t\u00f6rzsgyakorlatot tal\u00e1lsz cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/?fbclid=IwAR2Z96sOqtzuHAs9POuazHeIOPphPHfadkReFitAfYH9Vq3eJ-reKpxdMMA\"><strong>A 17 leghat\u00e9konyabb gyakorlat a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9nek meger\u0151s\u00edt\u00e9s\u00e9re.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj a f\u00f6ldre, a k\u00f6ny\u00f6k\u00f6d legyen a v\u00e1lladdal egy vonalban, \u00e9s plankolj k\u00f6ny\u00f6kt\u00e1masszal (az alkarok a padl\u00f3n). H\u00fazd a v\u00e1llaid h\u00e1tra \u00e9s le, a lapock\u00e1kat pedig z\u00e1rd \u00f6ssze. Az alkarod \u00e9s a k\u00f6ny\u00f6k\u00f6d 45 fokos sz\u00f6get z\u00e1rjon be. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg a tested egyenes vonalban tartani. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc szakaszon.<\/li><li><strong>A gyakorlat: <\/strong>L\u00e9legezz term\u00e9szetesen, haszn\u00e1ld minden egyes izmod, \u00e9s pr\u00f3b\u00e1lj meg ebben a helyzetben maradni n\u00e9h\u00e1ny m\u00e1sodpercig (m\u00e9rd az id\u0151t a sport\u00f3r\u00e1don vagy a telefonodon).<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel esik a padl\u00f3hoz, a medence t\u00fal magasra emelkedik.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ha \u00e9rdekel, hogy a rendszeres testmozg\u00e1s milyen hat\u00e1ssal lehet a testedre, olvasd el a cikk\u00fcnket <a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\"><strong>Mi fog t\u00f6rt\u00e9nni, ha minden nap plank gyakorlatot v\u00e9gez<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/11-PLANK.gif\" alt=\"Hogyan kell plankolni?\" class=\"wp-image-332718\" title=\"Hogyan kell plankolni?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Plank Jack<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Kezdd plank poz\u00edci\u00f3ban, egyenes karokkal, kezek a v\u00e1lladdal egy vonalban, \u00f6sszez\u00e1rt l\u00e1bakkal. Az alkarod \u00e9s a k\u00f6ny\u00f6k\u00f6d 45 fokos sz\u00f6get z\u00e1rjon be. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg a tested egyenes vonalban tartani. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc szakaszon.<\/li><li><strong>A gyakorlat: <\/strong>Haszn\u00e1ld a t\u00f6rzsizmokat \u00e9s ugorj mindk\u00e9t l\u00e1bbal terpeszbe, mintha v\u00edzszintesen csin\u00e1ln\u00e1l terpeszugr\u00e1st. L\u00e9legezz term\u00e9szetesen, \u00e9s pr\u00f3b\u00e1ld meg ism\u00e9telgetni ezt a mozg\u00e1st egy p\u00e1r m\u00e1sodpercig, vagy ism\u00e9tl\u00e9s erej\u00e9ig. Min\u00e9l sz\u00e9lesebbet ugrasz, ann\u00e1l nehezebb lesz a gyakorlat.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel esik a padl\u00f3hoz, a medence t\u00fal magasra emelkedik.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tal\u00e1lsz m\u00e9g sz\u00f3rakoztat\u00f3 \u00e9s hat\u00e9kony plank v\u00e1ltozatokat a cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\"><strong>A 47 legjobb \u00e9s \u0151r\u00fclten sz\u00f3rakoztat\u00f3 plank vari\u00e1ci\u00f3.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/13-PLANK-JACK.gif\" alt=\"Hogyan csin&#xE1;ld a plank jack-et?\" class=\"wp-image-332732\" title=\"Hogyan csin&#xE1;ld a plank jack-et?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Bird Dog Plank<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Indulj ki plank poz\u00edci\u00f3b\u00f3l. H\u00fazd a v\u00e1llaid h\u00e1tra \u00e9s le, a lapock\u00e1kat pedig z\u00e1rd \u00f6ssze. Az alkarod \u00e9s a k\u00f6ny\u00f6k\u00f6d 45 fokos sz\u00f6get z\u00e1rjon be. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg a tested egyenes vonalban tartani. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc szakaszon.<\/li><li>Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg a tested egyenes vonalban tartani. A h\u00e1t ne g\u00f6rb\u00fclj\u00f6n, k\u00fcl\u00f6n\u00f6sen a lumb\u00e1lis gerinc szakaszon.<\/li><li><strong>A gyakorlat: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben emeld fel \u00e9s ny\u00fajtsd ki az ellent\u00e9tes kart \u00e9s l\u00e1bat (el\u00e9g p\u00e1r centim\u00e9terre a talajt\u00f3l). Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s csin\u00e1ld a gyakorlatot a m\u00e1sik oldalra is. Ha ez a gyakorlat t\u00fal nagy kih\u00edv\u00e1st jelent sz\u00e1modra, akkor tartsd csak a plank poz\u00edci\u00f3t, a v\u00e9gtagok felemel\u00e9se n\u00e9lk\u00fcl.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel ker\u00fcl a padl\u00f3hoz, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/21-PLANK-SE-STRIDAVYM-ZVEDANIM-PAZI-A-NOHOU.gif\" alt=\"Hogyan csin&#xE1;ld a bird dog plank gyakorlatot?\" class=\"wp-image-332746\" title=\"Hogyan csin&#xE1;ld a bird dog plank gyakorlatot?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Superman<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Fek\u00fcdj hasra ny\u00fajtott l\u00e1bakkal. Emeld fel a karjaid.<\/li><li><strong>A gyakorlat: <\/strong>Haszn\u00e1ld a t\u00f6rzsizmokat \u00e9s emeld fel a karjaid, a fejed, a mellkasod, \u00e9s a l\u00e1baid n\u00e9h\u00e1ny centim\u00e9terre a padl\u00f3t\u00f3l. Maradj ebben a helyzetben p\u00e1r m\u00e1sodpercig, majd bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, koordin\u00e1latlan mozg\u00e1s.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/18-SUPERMAN.gif\" alt=\"Hogyan csin&#xE1;ld a superman-t?\" class=\"wp-image-332760\" title=\"Hogyan csin&#xE1;ld a superman-t?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. T-stabiliz\u00e1l\u00e1s<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet: <\/strong>Kezdd norm\u00e1l plank poz\u00edci\u00f3ban (egyenes karral). Helyezd a tenyered a v\u00e1lladdal egy vonalba (teny\u00e9rrel lefel\u00e9), \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s pr\u00f3b\u00e1ld meg egyenesen tartani a tested. Ne g\u00f6rb\u00fclj\u00f6n a h\u00e1tad.<\/li><li><strong>A gyakorlat: <\/strong>Fordulj jobbra, helyezd \u00e1t a s\u00falyod a bal karodra, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld fel a jobb karod a plafon fel\u00e9. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot a m\u00e1sik oldalra is. A mozg\u00e1s legyen dinamikus, de kontroll\u00e1lt.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, a cs\u00edp\u0151 t\u00fal k\u00f6zel ker\u00fcl a padl\u00f3hoz, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/19-T-&#x2013;-STABILIZACE.gif\" alt=\"Hogyan csin&#xE1;ld a T-stabiliz&#xE1;ci&#xF3;t?\" class=\"wp-image-332775\" title=\"Hogyan csin&#xE1;ld a T-stabiliz&#xE1;ci&#xF3;t?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">6. Bird Dog<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Kezd\u0151 testhelyzet:<\/strong> T\u00e9rdelj le a f\u00f6ldre n\u00e9gyk\u00e9zl\u00e1b.<\/li><li><strong>A gyakorlat: <\/strong>T\u00f6rzsizomb\u00f3l ind\u00edtsd a mozdulatot \u00e9s emeld fel kiny\u00fajtva az ellent\u00e9tes kart \u00e9s l\u00e1bat. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s csin\u00e1ld a gyakorlatot a m\u00e1sik karral \u00e9s l\u00e1bbal is.<\/li><li><strong>Gyakori hib\u00e1k: <\/strong>P\u00fapos h\u00e1t, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1st\u00e9r.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/20-LETAJICI-PES.gif\" alt=\"Hogyan csin&#xE1;ld a bird dog gyakorlatot?\" class=\"wp-image-332789\" title=\"Hogyan csin&#xE1;ld a bird dog gyakorlatot?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hasizom_edzesterv_kezdoknek\"><\/span>Hasizom edz\u00e9sterv kezd\u0151knek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><span data-preserver-spaces=\"true\">Ha m\u00e9g csak most kezded az edz\u00e9st, ink\u00e1bb egyszer\u0171bb gyakorlatokat v\u00e1lassz, <\/span><strong><span data-preserver-spaces=\"true\">\u00e9s figyelj a megfelel\u0151 technik\u00e1ra<\/span><\/strong><span data-preserver-spaces=\"true\">. L\u00e9gy kitart\u00f3, \u00e9p\u00edts min\u0151s\u00e9gi alapot, \u00e9s fokozatosan k\u00f6zeledj a halad\u00f3bb \u00e9s kih\u00edv\u00e1sokkal teli gyakorlatok fel\u00e9. El\u0151sz\u00f6r is, pr\u00f3b\u00e1ld ki az edz\u00e9smint\u00e1nkat, \u00e9s \u00e9p\u00edtsd be az edz\u00e9stervedbe heti 2\u20133 alkalommal.<\/span><\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Gyakorlat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Ism\u00e9tl\u00e9sek sz\u00e1ma<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sorozatok sz\u00e1ma<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Haspr\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> L\u00e1bujj\u00e9rint\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haspr\u00e9s oldalra<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312 mindk\u00e9t oldalra<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Orosz twist<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 m\u00e1sodpercig tartsd<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hasizom_edzesterv_haladoknak\"><\/span>Hasizom edz\u00e9sterv halad\u00f3knak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ha m\u00e1r edzel egy ideje, pr\u00f3b\u00e1ld ki halad\u00f3 sportol\u00f3k sz\u00e1m\u00e1ra k\u00e9sz\u00edtett edz\u00e9smint\u00e1nkat. Ezt heti 2\u20134 alkalommal be\u00e9p\u00edtheted a saj\u00e1t edz\u00e9stervedbe.<\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Gyakorlat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Ism\u00e9tl\u00e9sek sz\u00e1ma<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sorozatok sz\u00e1ma<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V-fel\u00fcl\u00e9sek<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oll\u00f3z\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ford\u00edtott haspr\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank Jack<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1bkeresztez\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201320<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldals\u00f3 plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">tartsd ki 40\u201360 m\u00e1sodpercig mindk\u00e9t oldalon<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intenziv_sajat_testsulyos_torzsedzes\"><\/span>Intenz\u00edv saj\u00e1t tests\u00falyos t\u00f6rzsedz\u00e9s <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A vide\u00f3s edz\u00e9s\u00fcnk seg\u00edts\u00e9g\u00e9vel is dolgozhatsz a hasizmodon, abban benne vannak a t\u00f6rzsgyakorlatok. Nem kell hozz\u00e1 felszerel\u00e9s, \u00e9s 5 perc alatt v\u00e9gzel is.<\/p>\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\">\r\n<div class=\"wp-block-embed__wrapper\">https:\/\/youtu.be\/i_jZuFjlpmo<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ezek a gyakorlatok seg\u00edthetnek a lapos has, egy \u00e1lom kockahas vagy egy karcs\u00fabb der\u00e9k el\u00e9r\u00e9s\u00e9ben. <strong>Emellett sz\u00e1mos m\u00e1s el\u0151ny\u00fck is van, p\u00e9ld\u00e1ul a jobb testtart\u00e1s vagy sportteljes\u00edtm\u00e9ny.<\/strong> A fenti gyakorlatok k\u00f6z\u00fcl k\u00f6nnyen v\u00e1logathatsz, att\u00f3l f\u00fcgg\u0151en, hogy mire szeretn\u00e9l \u00f6sszpontos\u00edtani, az als\u00f3 has, a cs\u00edp\u0151 ter\u00fclet, vagy a t\u00f6rzs er\u0151s\u00edt\u00e9s\u00e9re.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kipr\u00f3b\u00e1lhatod kezd\u0151knek vagy halad\u00f3knak \u00f6ssze\u00e1ll\u00edtott edz\u00e9smint\u00e1nkat is. R\u00e1ad\u00e1sul ezek mind saj\u00e1t tests\u00falyos gyakorlatok, \u00edgy azonnal elkezdhetsz dolgozni a hasizmokon. A gyakorlatok intenzit\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9hez haszn\u00e1lj k\u00e9zi s\u00falyz\u00f3kat vagy egyens\u00faly labd\u00e1t.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, oszd meg ismer\u0151seiddel, hogy \u0151ket is motiv\u00e1ld egy j\u00f3 hasizom edz\u00e9sre.<\/p>\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>J\u00f3l l\u00e1that\u00f3, kock\u00e1s hasizmokat szeretn\u00e9l? Pr\u00f3b\u00e1ld ki edz\u00e9sterv\u00fcnket hasznos gyakorlatokkal az als\u00f3 hasra, oldals\u00f3 hasizmokra, \u00e9s a t\u00f6rzsre.<\/p>\n","protected":false},"author":129,"featured_media":332451,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6312,6408,6444,6492],"filter_section":[],"filter_attribute":[13016,13020,13022,13023],"class_list":{"0":"post-351517","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-has","9":"tag-gyakorlatok","10":"tag-sajat-testsulyos-gyakorlatok","11":"tag-otthoni-edzes","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-treningove-plany","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A legjobb eszk\u00f6zmentes hasizomgyakorlatok kezd\u0151 \u00e9s halad\u00f3 sportol\u00f3knak. 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