{"id":353325,"date":"2022-05-18T11:11:15","date_gmt":"2022-05-18T09:11:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353325"},"modified":"2022-06-13T14:15:21","modified_gmt":"2022-06-13T12:15:21","slug":"6-ok-miert-kellene-a-noknek-edzeniuk","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/","title":{"rendered":"Er\u0151s\u00edt\u0151 edz\u00e9s n\u0151knek? Igen! 12 \u00e9rv a s\u00falyemel\u00e9s mellett"},"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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#A_nok_sulyzos_edzesenek_elonyei\" title=\"A n\u0151k s\u00falyz\u00f3s edz\u00e9s\u00e9nek el\u0151nyei\">A n\u0151k s\u00falyz\u00f3s edz\u00e9s\u00e9nek el\u0151nyei<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#1_Feszes_es_eros_testalkat\" title=\"1. Feszes \u00e9s er\u0151s testalkat\">1. Feszes \u00e9s er\u0151s testalkat<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#2_Konnyebb_a_fogyas\" title=\"2. K\u00f6nnyebb a fogy\u00e1s\">2. K\u00f6nnyebb a fogy\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/#3_Tobbet_ehetsz\" title=\"3. T\u00f6bbet ehetsz\">3. T\u00f6bbet ehetsz<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#4_Javitja_a_testtartast\" title=\"4. Jav\u00edtja a testtart\u00e1st\">4. Jav\u00edtja a testtart\u00e1st<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#5_Jobb_sportteljesitmeny\" title=\"5. Jobb sportteljes\u00edtm\u00e9ny\">5. Jobb sportteljes\u00edtm\u00e9ny<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#6_Erosebb_csontok_es_kisebb_kockazat_a_serulesekre\" title=\"6. Er\u0151sebb csontok \u00e9s kisebb kock\u00e1zat a s\u00e9r\u00fcl\u00e9sekre\">6. Er\u0151sebb csontok \u00e9s kisebb kock\u00e1zat a s\u00e9r\u00fcl\u00e9sekre<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#7_Kulonbozo_betegsegek_kialakulasanak_alacsonyabb_kockazata\" title=\"7. K\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak alacsonyabb kock\u00e1zata\">7. K\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak alacsonyabb kock\u00e1zata<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#8_Jobb_stresszkezeles\" title=\"8. Jobb stresszkezel\u00e9s\">8. Jobb stresszkezel\u00e9s<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#9_Jobb_kozerzet\" title=\"9. Jobb k\u00f6z\u00e9rzet\">9. Jobb k\u00f6z\u00e9rzet<\/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\/6-ok-miert-kellene-a-noknek-edzeniuk\/#10_Jobb_alvasminoseg\" title=\"10. Jobb alv\u00e1smin\u0151s\u00e9g\">10. Jobb alv\u00e1smin\u0151s\u00e9g<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/#11_Javulo_kognitiv_funkciok\" title=\"11. Javul\u00f3 kognit\u00edv funkci\u00f3k\">11. Javul\u00f3 kognit\u00edv funkci\u00f3k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/#12_Onbizalomnoveles\" title=\"12. \u00d6nbizalomn\u00f6vel\u00e9s\">12. \u00d6nbizalomn\u00f6vel\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/6-ok-miert-kellene-a-noknek-edzeniuk\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>L\u00e9tezik m\u00e9g olyan ember, aki \u00fagy gondolja, hogy az er\u0151s\u00edt\u0151 edz\u00e9s csak f\u00e9rfiaknak val\u00f3? Rem\u00e9lem, nem. A m\u00edtosz, hogy a s\u00falyz\u00f3z\u00f3 n\u0151k \u00fagy n\u00e9znek ki, mint a f\u00e9rfiak, m\u00e1r r\u00e9gi lemez. Ami azt illeti, k\u00e1r lenne megfosztani magunkat az <strong>er\u0151s\u00edt\u0151 edz\u00e9s pozit\u00edv hat\u00e1sait\u00f3l.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Feszes testet akarsz szexi domborulatokkal, nem igaz? De nem a j\u00f3 kin\u00e9zet az egyetlen el\u0151nye. K\u00e9pzeld csak el, hogy mindig vid\u00e1m vagy, jobban b\u00edrod a stresszt, \u00e9s javul az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gi \u00e1llapotod. Csatlakozz hozz\u00e1nk, mik\u00f6zben megvizsg\u00e1ljuk, hogyan v\u00e1ltoztathatja meg az er\u0151s\u00edt\u0151 edz\u00e9s az \u00e9letedet.&nbsp;<\/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\" id=\"benefity-siloveho-treninku-pro-zeny\"><span class=\"ez-toc-section\" id=\"A_nok_sulyzos_edzesenek_elonyei\"><\/span>A n\u0151k s\u00falyz\u00f3s edz\u00e9s\u00e9nek el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-pevna-a-vytvarovana-postava\"><span class=\"ez-toc-section\" id=\"1_Feszes_es_eros_testalkat\"><\/span>1. Feszes \u00e9s er\u0151s testalkat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Azok a n\u0151k, akik fogyni szeretn\u00e9nek, gyakran csak az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sre \u00f6sszpontos\u00edtanak, mint p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdj-el-futni-egyszeru-utmutato-meg-a-teljes-kezdoknek-is\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fut\u00e1s<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-kerekparozas-segithet-a-labak-es-a-fenek-feszesiteseben-tovabba-a-fogyasban-mire-jo-meg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ker\u00e9kp\u00e1roz\u00e1s<\/a>, \u00fasz\u00e1s \u00e9s hasonl\u00f3k. Ez nagy k\u00e1r. B\u00e1r a kardi\u00f3 nagyszer\u0171 m\u00f3d r\u00e1, hogy<strong> megszabadulj a felesleges zs\u00edrt\u00f3l,<\/strong> soha nem fogod el\u00e9rni azt az alakot, amellyel kedvenc fitneszmodelled b\u00fcszk\u00e9lkedik az Instagramon. <strong>&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kem\u00e9nyen megdolgozott<\/strong><\/a> <strong>az\u00e9rt a kerek popsi\u00e9rt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0151t, a feszes alak jobban \u00e9s <strong>szimmetrikusabban<\/strong> n\u00e9z ki, ha nem csak bizonyos r\u00e9szekre \u00f6sszpontos\u00edtunk. Ez egy olyan hiba, amelyet gyakran k\u00f6vetnek el olyan n\u0151k, akiknek <strong>nagyobb az als\u00f3test\u00fck.<\/strong> Ez r\u00e9szben annak k\u00f6sz\u00f6nhet\u0151, hogy genetikusan sz\u00e9lesebb a medenc\u00e9j\u00fck, valamint az \u00e9letm\u00f3d is hozz\u00e1j\u00e1rul, ami miatt t\u00f6bb zs\u00edr t\u00e1rol\u00f3dik ezen a ter\u00fcleten. De a n\u0151k \u00edgy is fogyni akarnak ezen a ter\u00fcleten, ez\u00e9rt <strong>\u00e1lland\u00f3an csak a l\u00e1bukat \u00e9s a fenek\u00fcket edzik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g ha siker\u00fcl is feszes\u00edteni ezeket a ter\u00fcleteket, a fels\u0151testhez k\u00e9pest val\u00f3sz\u00edn\u0171leg akkor is sz\u00e9lesebbnek fognak t\u0171nni. A l\u00e9nyeg, hogy az eg\u00e9sz testet edzeni kell, \u00e9s ne maradjon ki a fels\u0151 test. Ezut\u00e1n az eg\u00e9sz test szimmetrikusan fog kin\u00e9zni, \u00e9s a nagyobb fen\u00e9k \u00e9s a sz\u00e9lesebb combok kev\u00e9sb\u00e9 felt\u0171n\u0151k. Ha van olyan testr\u00e9szed, amit probl\u00e9m\u00e1snak tartasz, az <strong>er\u0151s\u00edt\u0151<\/strong> <strong>edz\u00e9s t\u00f6k\u00e9letes m\u00f3d r\u00e1 , hogy dolgozz rajta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy, hogy a megfelel\u0151 edz\u00e9s \u00e9s az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s mennyi mindent tehet a testeddel, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-alakul-at-a-test-es-az-kozerzet-amikor-elkezdunk-egeszsegesen-taplalkozni-es-edzeni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan alakul \u00e1t a test \u00e9s az k\u00f6z\u00e9rzet, amikor elkezd\u00fcnk eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozni \u00e9s edzeni?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg\" alt=\"Feszes \u00e9s er\u0151s testalkat az er\u0151s\u00edt\u0151 edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en\" class=\"wp-image-339173\" width=\"843\" height=\"562\" title=\"Feszes \u00e9s er\u0151s testalkat az er\u0151s\u00edt\u0151 edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-snadnejsi-hubnuti\"><span class=\"ez-toc-section\" id=\"2_Konnyebb_a_fogyas\"><\/span>2. K\u00f6nnyebb a fogy\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A test <strong>feszes\u00edt\u00e9se \u00e9s alak\u00edt\u00e1sa<\/strong> egy\u00fctt j\u00e1rhat a <strong>fogy\u00e1ssal.<\/strong> Ha van rajtad egy kis zs\u00edrfelesleg, az er\u0151s\u00edt\u0151 edz\u00e9s egy nagyszer\u0171 m\u00f3dja lehet, hogy megszabadulj t\u0151le. M\u00e9g akkor is, ha p\u00e9ld\u00e1ul t\u00f6bb kcal-t \u00e9getsz el \u00f3r\u00e1nk\u00e9nt a futtat\u00e1ssal, ez ebb\u0151l a szempontb\u00f3l nem fontos. Egy s\u00falyz\u00f3s edz\u00e9s ut\u00e1n val\u00f3j\u00e1ban <strong>tov\u00e1bbra is \u00e9g a kal\u00f3ria<\/strong>, \u00e9s nem kell k\u00fcl\u00f6n dolgozni \u00e9rte. Ezt a \u201ecsod\u00e1t\u201d <strong>EPOC<\/strong>-nak (Excess Post Exercise Oxygen Consumption) nevezik. Ennek az \u00e1ll a h\u00e1tter\u00e9ben, hogy a testmozg\u00e1s ut\u00e1n, a test\u00fcnk megn\u00f6vekedik oxig\u00e9n fogyaszt\u00e1sa, ami magasabb kal\u00f3riafelhaszn\u00e1l\u00e1st jelent. Ez a n\u00e9pszer\u0171 jelens\u00e9g<strong> felgyorsult anyagcserek\u00e9nt<\/strong> is ismert. Ez leggyakrabban a s\u00falyz\u00f3s edz\u00e9st k\u00f6vet\u0151 24 &#8211; 48 \u00f3r\u00e1ig tart. Az el\u00e9getett kal\u00f3ri\u00e1k mennyis\u00e9ge \u00e9s az, hogy meddig tart a felgyorsult anyagcsere, a testmozg\u00e1s intenzit\u00e1s\u00e1t\u00f3l f\u00fcgg. <span style=\"color: #ff6600\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az edz\u00e9s k\u00f6zben el\u00e9getett energiamennyis\u00e9g<\/strong> sem elhanyagolhat\u00f3. Az intenzit\u00e1st\u00f3l f\u00fcgg\u0151en egy \u00e1tlagos 65 kg-os n\u0151 \u00f3r\u00e1nk\u00e9nt<strong> 390-650 kcal-t<\/strong> tud s\u00falyz\u00f3s edz\u00e9ssel el\u00e9getni. Ez hat\u00e1rozottan nem kev\u00e9s. Ha ezt m\u00e9g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alacsonyabb kal\u00f3riabevitel<\/a> is kombin\u00e1ljuk, az eredm\u00e9ny nagyon hamar l\u00e1tszani fog. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban a s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en nem csak a l\u00e1that\u00f3 zs\u00edr mennyis\u00e9ge cs\u00f6kken. Fokozatosan cs\u00f6kkenti a szervek k\u00f6r\u00fcli <strong>zsigeri zs\u00edr<\/strong> mennyis\u00e9g\u00e9t, ami a kr\u00f3nikus betegs\u00e9gek kialakul\u00e1s\u00e1nak fokozott kock\u00e1zat\u00e1t okozza. Teh\u00e1t ide\u00e1lis a cs\u00f6kkent\u00e9se a szervezetben.<span style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy a k\u00fcl\u00f6nb\u00f6z\u0151 sportokkal mennyi kal\u00f3ria \u00e9g el, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-veszitsunk-el-egy-kilogramm-zsirt-es-ez-valojaban-mennyi-energiat-rejt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan vesz\u00edts\u00fcnk el egy kilogramm zs\u00edrt \u00e9s ez val\u00f3j\u00e1ban mennyi energi\u00e1t rejt?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vice-jidla-na-taliri\"><span class=\"ez-toc-section\" id=\"3_Tobbet_ehetsz\"><\/span>3. T\u00f6bbet ehetsz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mint fentebb eml\u00edtett\u00fck, er\u0151s\u00edt\u0151 edz\u00e9s <strong>nagy mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t<\/strong> \u00e9get edz\u00e9s k\u00f6zben \u00e9s ut\u00e1n is. Ha csak nem fogyni tervezel, akkor valamilyen m\u00f3don ki kell eg\u00e9sz\u00edteni ezt az energiafelhaszn\u00e1l\u00e1st, k\u00fcl\u00f6n\u00f6sen, ha m\u00e9g n\u00e9mi izmot is szeretn\u00e9l \u00e9p\u00edteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"pojdme-si-ukazat-jak-na-talirku-muze-vypadat-takovych-cca-400-500-kcal\"><strong>L\u00e1ssuk, hogy n\u00e9z ki 400-500 kcal egy t\u00e1ny\u00e9ron:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-keksz-mogyorokremmel-es-csokival\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">egy t\u00f6m\u00e9ny mogyor\u00f3kr\u00e9mes keksz csokol\u00e1d\u00e9bevonattal<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mexikoi-salata-quinoaval-es-tempeh-vel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mexik\u00f3i sal\u00e1ta quino\u00e1val \u00e9s tempeh-vel<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edesburgonyas-muffin-karamellizalt-pekandioval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">2 \u00e9desburgony\u00e1s muffin pek\u00e1ndi\u00f3val<\/a><\/li><li>egy nem eg\u00e9szen 100 g-os t\u00e1bla csokol\u00e1d\u00e9<\/li><li>800 g alma<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>F\u00e9lsz a s\u00falygyarapod\u00e1st\u00f3l, ez\u00e9rt <strong>ker\u00fcl\u00f6d a kedvenc finoms\u00e1gaidat?<\/strong> A s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en nem kell emiatt agg\u00f3dnod. Megl\u00e1tod, ha s\u00falyz\u00f3zol, egy\u00e1ltal\u00e1n nem kell agg\u00f3dnod, hogy a torta, amit a k\u00e1v\u00e9z\u00f3ban ett\u00e9l, megl\u00e1tszik majd rajtad. S\u0151t, k\u00fcl\u00f6n v\u00e1rhatod, hogy <strong>energi\u00e1t adjon a k\u00f6vetkez\u0151 edz\u00e9shez.<\/strong> Na \u00e9s mi a legjobb az eg\u00e9szben? Sz\u00e9p lassan megl\u00e1tod, hogy k\u00e9nyeztetheted magad n\u00e9h\u00e1ny extra finoms\u00e1ggal, de az alakod nem v\u00e1ltozik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg\" alt=\"A s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en t\u00f6bbet ehetsz\" class=\"wp-image-339189\" width=\"843\" height=\"562\" title=\"A s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en t\u00f6bbet ehetsz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-lepsi-drzeni-tela\"><span class=\"ez-toc-section\" id=\"4_Javitja_a_testtartast\"><\/span>4. Jav\u00edtja a testtart\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Id\u0151vel megl\u00e1tod, hogy a tested v\u00e1ltozni kezd, \u00e9s nem csak a popsid lett kerekebb. Az er\u0151s\u00edt\u0151 edz\u00e9s val\u00f3j\u00e1ban fokozatosan <strong>feszes\u00edt \u00e9s er\u0151s\u00edti a legt\u00f6bb izmot a testeden.<\/strong> Ez al\u00f3l a t\u00f6rzsizmok sem jelentenek kiv\u00e9telt. Manaps\u00e1g, amikor az emberek a nap nagy r\u00e9sz\u00e9t egy irod\u00e1ban \u00fclve t\u00f6ltik, m\u00e1r norm\u00e1lis dolognak tekintj\u00fck a g\u00f6rnyedt \u00e9s p\u00fapos h\u00e1tat. S\u0151t m\u00e1r el is fogadtuk a <strong>cs\u00edp\u0151- \u00e9s nyaki gerincf\u00e1jdalmat<\/strong>, mintha ez norm\u00e1lis lenne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A helyesen v\u00e9gzett s\u00falyz\u00f3s edz\u00e9s mindkett\u0151vel megbirk\u00f3zik. Seg\u00edt meger\u0151s\u00edteni a <strong>gerincet megt\u00e1maszt\u00f3<\/strong> h\u00e1tizmokat. Ez els\u0151sorban a m\u00e9ly stabiliz\u00e1ci\u00f3s rendszer (k\u00fcl\u00f6n\u00f6sen a t\u00f6rzs \u00e9s a m\u00e9ly h\u00e1tizmok) er\u0151s\u00f6d\u00e9s\u00e9nek k\u00f6sz\u00f6nhet\u0151. Az \u00fcl\u00e9s \u00e9s a j\u00e1r\u00e1s egyenes tart\u00e1ssal hirtelen sokkal term\u00e9szetesebb lesz a sz\u00e1modra. A megfelel\u0151 testtart\u00e1s <strong>cs\u00f6kkenti a h\u00e1tf\u00e1j\u00e1st<\/strong> is, amely tal\u00e1n m\u00e1r \u00e9vek \u00f3ta gy\u00f6t\u00f6r. N\u00e9zz\u00fcnk szembe a t\u00e9nyekkel, a helyes testtart\u00e1s p\u00fapos h\u00e1t \u00e9s lees\u0151 v\u00e1llak n\u00e9lk\u00fcl magabiztosabb\u00e1 teszi az embert.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni a h\u00e1tf\u00e1j\u00e1sr\u00f3l, olvasd el a cikk\u00fcnket <a href=\"https:\/\/gymbeam.hu\/blog\/hatfajas-mi-a-10-leggyakoribb-oka-es-hogyan-szabadulj-meg-tole\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>H\u00e1tf\u00e1j\u00e1s: a 10 leggyakoribb oka \u00e9s m\u00f3dok arra, hogy megszabaduljunk t\u0151le.<\/strong><\/a><\/p>\n\n\n\n<p>Kihaszn\u00e1lhatod ebben a cikk\u00fcnkben megosztott tan\u00e1csokat is: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipp a hosszantart\u00f3 \u00fcl\u00e9s okozta h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-lepsi-vykony-v-ostatnich-sportech\"><span class=\"ez-toc-section\" id=\"5_Jobb_sportteljesitmeny\"><\/span>5. Jobb sportteljes\u00edtm\u00e9ny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A sportol\u00f3k gyakran k\u00e9t csoportra oszlanak: er\u0151 \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g sportol\u00f3k.<\/strong> Az els\u0151 csoport<strong> izomt\u00f6meget \u00e9s izomer\u0151t pr\u00f3b\u00e1l \u00e9p\u00edteni,<\/strong> amely seg\u00edt nekik nehezebb s\u00falyokat emelni. Az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak ugyanakkor a <strong>lehet\u0151 legk\u00f6nnyebbnek<\/strong> kell lenni\u00fck, hogy ne kelljen t\u00falzott izomt\u00f6meget cipelni\u00fck, ami lass\u00edthatja \u0151ket. De vajon ez a k\u00e9t sportol\u00f3csoport tanulhat is valamit egym\u00e1st\u00f3l?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A s\u00falyz\u00f3z\u00f3 sportol\u00f3k gyakran ker\u00fclik a kitart\u00e1st, mert indokolatlanul f\u00e9lnek, hogy elvesz\u00edtik a nehezen megszerzett izmokat. Gyakran fel sem t\u0171nik, hogy <strong>ezek a tev\u00e9kenys\u00e9gek milyen fontosak a sz\u00edv- \u00e9s \u00e9rrendszer \u00e9s az eg\u00e9szs\u00e9g m\u00e1s szempontjaib\u00f3l.<\/strong> Am\u00edg betartj\u00e1k az optim\u00e1lis kal\u00f3riabevitelt, <strong>nem kell agg\u00f3dniuk, hogy p\u00e1r \u00f3ra fut\u00e1s ut\u00e1n elvesz\u00edtik az izmaikat.<\/strong> Ez egy\u00e1ltal\u00e1n nem \u00edgy m\u0171k\u00f6dik. Ez\u00e9rt semmik\u00e9ppen sem ker\u00fclhetik el ezeket a mozg\u00e1sform\u00e1kat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasonl\u00f3 a helyzet az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k eset\u00e9ben. \u0150k viszont jellemz\u0151en nem akarnak er\u0151edz\u00e9st v\u00e9gezni, nehogy olyan <strong>izmot szerezzenek<\/strong>, ami felesleges teher lenne. Sajnos nem veszik figyelembe az er\u0151s\u00edt\u0151 edz\u00e9s el\u0151nyeit. <strong>Az er\u0151s izmok tulajdonk\u00e9pp m\u00e9g seg\u00edtenek is a jobb teljes\u00edtm\u00e9nyben. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy fut\u00f3kon v\u00e9gzett tanulm\u00e1ny p\u00e9ld\u00e1ul kimutatta, hogy a s\u00falyz\u00f3s edz\u00e9s jav\u00edtotta fut\u00e1si teljes\u00edtm\u00e9ny\u00fcket. A pozit\u00edv hat\u00e1st a profi ker\u00e9kp\u00e1rosokon v\u00e9gzett vizsg\u00e1lat is meger\u0151s\u00edti. Annak a csoportnak, amelyik tizenhat h\u00e9ten \u00e1t s\u00falyz\u00f3s edz\u00e9st v\u00e9gzett, 12% -kal <strong>n\u00f6vekedett a kvadricepsz ereje<\/strong>, \u00e9s 8% -kal javult a 45 perces vizsg\u00e1lati teljes\u00edtm\u00e9nye a kontrollcsoporthoz k\u00e9pest. <span style=\"color: #ff6600\">[7-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amint l\u00e1thatj\u00e1tok, l\u00e1nyok, a s\u00falyz\u00f3s edz\u00e9s<strong> m\u00e1s sport\u00e1gakban val\u00f3 fejl\u0151d\u00e9sben is seg\u00edthet.<\/strong> Ha jobb fut\u00f3, ker\u00e9kp\u00e1ros vagy ak\u00e1r \u00fasz\u00f3 szeretn\u00e9l lenni, m\u00e9g egy okkal t\u00f6bb, hogy felemeld a s\u00falyokat.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg\" alt=\"Jobb fut\u00e1si teljes\u00edtm\u00e9ny er\u0151s\u00edt\u0151 edz\u00e9ssel\" class=\"wp-image-339140\" width=\"843\" height=\"562\" title=\"Jobb fut\u00e1si teljes\u00edtm\u00e9ny er\u0151s\u00edt\u0151 edz\u00e9ssel\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-pevnejsi-kosti-a-nizsi-riziko-zraneni\"><span class=\"ez-toc-section\" id=\"6_Erosebb_csontok_es_kisebb_kockazat_a_serulesekre\"><\/span>6. Er\u0151sebb csontok \u00e9s kisebb kock\u00e1zat a s\u00e9r\u00fcl\u00e9sekre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal\u00e1n meglep, ha megtudod, hogy a <strong>s\u00falyz\u00f3s edz\u00e9s nem csak az izmokat er\u0151s\u00edti, hanem a csontokat \u00e9s az inakat is.<\/strong> Ha neh\u00e9z s\u00falyokkal terheled a tested, alkalmazkodnia kell. Ez\u00e9rt igyekszik<strong> er\u0151s\u00edteni a csontokat, \u00edz\u00fcleteket, inakat<\/strong> \u00e9s egy\u00e9b <strong>testr\u00e9szeket, hogy b\u00edrj\u00e1k a terhel\u00e9st.<\/strong> Lehet, hogy most nem \u00e9rt\u00e9keled, de amikor id\u0151sebb leszel, megl\u00e1tod, hogy h\u00e1l\u00e1s leszel magadnak, ami\u00e9rt sokat s\u00falyz\u00f3zt\u00e1l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sikeresen <strong>megakad\u00e1lyozhatod a csontok elv\u00e9konyod\u00e1s\u00e1t<\/strong> (osteopenia &#8211; a csontritkul\u00e1s el\u0151fut\u00e1ra), a <strong>csontritkul\u00e1st<\/strong> \u00e9s az alacsony csonts\u0171r\u0171s\u00e9ggel kapcsolatos egy\u00e9b probl\u00e9m\u00e1kat. Ezek k\u00f6z\u00e9 tartozik k\u00fcl\u00f6n\u00f6sen a fokozott t\u00f6r\u00e9kenys\u00e9g, amely k\u00e9s\u0151bb v\u00e9gzetes k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat az \u00e9letben. Ezen t\u00falmen\u0151en, egy er\u0151s szervezet sokkal jobban el van l\u00e1tva, ez pedig seg\u00edt a le\u00e9p\u00fcl\u00e9s megel\u0151z\u00e9s\u00e9ben. Egy metaanal\u00edzis eredm\u00e9nyei meger\u0151s\u00edtik, hogy az er\u0151s\u00edt\u0151 er\u0151s\u00edt\u0151 edz\u00e9s ak\u00e1r <strong>34% -kal<\/strong> is cs\u00f6kkentheti az id\u0151skori <strong>le\u00e9p\u00fcl\u00e9s kock\u00e1zat\u00e1t<\/strong> (a v\u00e1laszad\u00f3k \u00e1tlag\u00e9letkora 76 \u00e9v volt). <span style=\"color: #ff6600\">[11-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen t\u00falmen\u0151en, s\u00falyz\u00f3s edz\u00e9s <strong>jav\u00edtja az er\u0151t, mozg\u00e1startom\u00e1nyt \u00e9s az \u00edz\u00fcletek, szalagok \u00e9s inak m\u0171k\u00f6d\u00e9s\u00e9t.<\/strong> \u00cdgy arra sz\u00e1m\u00edthatsz, hogy egy<strong> j\u00f3 form\u00e1ban l\u00e9v\u0151 sportol\u00f3<\/strong> leszel, aki k\u00e9pes lesz jobban teljes\u00edteni. Ezen t\u00falmen\u0151en, a s\u00falyz\u00f3s edz\u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 s\u00e9r\u00fcl\u00e9sek is seg\u00edt megel\u0151zni, amit tudom\u00e1nyos vizsg\u00e1latok meger\u0151s\u00edtettek. Ez nemcsak egy<strong> er\u0151sebb szervezetnek, nagyobb rugalmass\u00e1gnak \u00e9s mobilit\u00e1snak k\u00f6sz\u00f6nhet\u0151.<\/strong> <span style=\"color: #ff6600\">[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 edz\u00e9s mellett a megfelel\u0151 feh\u00e9rje, kalcium, K-vitamin \u00e9s D-vitamin bevitel is fontos a csontok eg\u00e9szs\u00e9ge szempontj\u00e1b\u00f3l. T\u00f6bbet is megtudhatsz r\u00f3la cikk\u00fcnkb\u0151l: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-d-vitaminrol-tudni-kell\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Minden, amit a D-vitaminr\u00f3l tudni kell.<\/strong><\/a><\/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\" id=\"7-nizsi-riziko-rozvoje-ruznych-onemocneni\"><span class=\"ez-toc-section\" id=\"7_Kulonbozo_betegsegek_kialakulasanak_alacsonyabb_kockazata\"><\/span>7. K\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak alacsonyabb kock\u00e1zata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A s\u00falyz\u00f3s edz\u00e9s sokf\u00e9lek\u00e9ppen befoly\u00e1solhatja az eg\u00e9szs\u00e9get.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"pomuze-totiz-napriklad\"><strong>Seg\u00edthet p\u00e9ld\u00e1ul:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9nek jav\u00edt\u00e1sa<\/strong> (v\u00e9rkering\u00e9s, valamint a sz\u00edv \u00e9s az erek er\u0151s\u00edt\u00e9se)<\/li><li><strong>v\u00e9rnyom\u00e1scs\u00f6kkent\u00e9s<\/strong> &#8211; a vizsg\u00e1lat eredm\u00e9nyei azt mutatj\u00e1k, hogy az er\u0151s\u00edt\u0151 edz\u00e9s eg\u00e9szen j\u00f3 kezel\u00e9sk\u00e9nt m\u0171k\u00f6dhet a magas v\u00e9rnyom\u00e1s megel\u0151z\u00e9s\u00e9re \u00e9s lek\u00fczd\u00e9s\u00e9re<\/li><li><strong>v\u00e9rzs\u00edrprofil, p\u00e9ld\u00e1ul a koleszterinszint jav\u00edt\u00e1sa<\/strong><\/li><li><strong>a szervezet v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1nak jav\u00edt\u00e1sa,<\/strong> de seg\u00edthet <strong>a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak megel\u0151z\u00e9s\u00e9ben is<\/strong><span style=\"color: #ff6600\"> [16-20]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amint l\u00e1thatod, a s\u00falyz\u00f3s edz\u00e9s val\u00f3j\u00e1ban univerz\u00e1lis orvoss\u00e1g sok probl\u00e9m\u00e1ra. \u00c9s ha valamelyikkel m\u00e1r k\u00fczdesz, ann\u00e1l is ink\u00e1bb kezdd el.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg\" alt=\"Cs\u00f6kkentsd a k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t s\u00falyz\u00f3s edz\u00e9ssel\" class=\"wp-image-339211\" width=\"843\" height=\"563\" title=\"Cs\u00f6kkentsd a k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t s\u00falyz\u00f3s edz\u00e9ssel\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-lepsi-zvladani-stresu\"><span class=\"ez-toc-section\" id=\"8_Jobb_stresszkezeles\"><\/span>8. Jobb stresszkezel\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gondolj bele, hogy \u00e9rzed magad n\u00e9ha az edz\u00e9s el\u0151tt. A <strong>fejed tele van aggodalmakkal,<\/strong> azon t\u0171n\u0151dsz, hogy mi v\u00e1r r\u00e1d, vagy azt elemzed, hogy m\u00e1sk\u00e9pp kellett volna-e viselkedned valamilyen helyzetben. Az agyad <strong>egyfolyt\u00e1ban kattog<\/strong>, \u00e9s m\u00e1r azt is elhiszed, hogy a stressz norm\u00e1lis r\u00e9sze az \u00e9letednek. Meg tudsz t\u0151le szabadulni valahogy, vagy legal\u00e1bb cs\u00f6kkenteni a szintj\u00e9t? Nan\u00e1! A megold\u00e1s, meglepet\u00e9s, ism\u00e9t az <strong>er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s egy\u00e9b fizikai tev\u00e9kenys\u00e9gek. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Edz\u00e9s k\u00f6zben <strong>\u00faj kih\u00edv\u00e1sokkal kell szemben\u00e9zni, nehezebb s\u00falyokat kell emelni, \u00e9s fel\u00fcl kell m\u00falni a k\u00e9pess\u00e9geid.<\/strong> Tov\u00e1bb\u00e1, biztosan nincs id\u0151d azon gondolkodni, hogy j\u00f3l telt-e a nap a munk\u00e1ban, hogy h\u00e1ny teend\u0151d van m\u00e9g, vagy hogy vitatkozt\u00e1l a f\u0151n\u00f6kkel. A stresszorok egyszer\u0171en elt\u0171nnek. \u00c9s az edz\u00e9s ut\u00e1n, amikor ut\u00f3lag visszaeml\u00e9kszel a stresszes dolgokra, megl\u00e1tod, hogy m\u00e9g a legnagyobb probl\u00e9m\u00e1k is <strong>apr\u00f3s\u00e1gnak<\/strong> fognak t\u0171nni a s\u00falyr\u00fadra helyezett s\u00falyokhoz k\u00e9pest. Megsz\u0171nik az \u00e9rz\u00e9s, hogy a stressz ir\u00e1ny\u00edt, \u00e9s az edz\u00e9s ut\u00e1ni j\u00f3 k\u00f6z\u00e9rzet seg\u00edt abban, <strong>hogy friss gondolatokkal k\u00f6zel\u00edtsd a probl\u00e9m\u00e1kat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogyan kezeld a stresszt, ne hagyd ki cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/miert-veszelyes-a-stressz-es-hogyan-csokkenthetjuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mi\u00e9rt vesz\u00e9lyes a stressz, \u00e9s hogyan cs\u00f6kkenthetj\u00fck?<\/strong><\/a><\/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\" id=\"9-lepsi-nalada\"><span class=\"ez-toc-section\" id=\"9_Jobb_kozerzet\"><\/span>9. Jobb k\u00f6z\u00e9rzet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s pihentet, \u00e9s b\u00f3nuszk\u00e9nt m\u00e9g a hangulatod is javul, mert el\u00f6ntenek az <strong>endorfinok (boldogs\u00e1g hormonok).<\/strong> Ezek a felel\u0151sek az\u00e9rt, hogy f\u00fclig mosollyal hagyd el az edz\u0151termet. Mi t\u00f6bb, egy t\u00f6bb mint harminc tanulm\u00e1nyt fel\u00f6lel\u0151 metaanal\u00edzis azt mondja, hogy az er\u0151s\u00edt\u0151 edz\u00e9s a <strong>szorong\u00e1s \u00e9s a depresszi\u00f3<\/strong> elleni k\u00fczdelemben is seg\u00edthet. De nem csak a s\u00falyz\u00f3s edz\u00e9ssel lehet hasonl\u00f3 hat\u00e1st kiv\u00e1ltani. <strong>Gyors s\u00e9ta, fut\u00e1s<\/strong> vagy b\u00e1rmilyen m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9g, amely is csod\u00e1kra k\u00e9pes. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg\" alt=\"Jobb hangulat a s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en\" class=\"wp-image-339226\" width=\"843\" height=\"562\" title=\"Jobb hangulat a s\u00falyz\u00f3s edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-kvalitnejsi-spanek\"><span class=\"ez-toc-section\" id=\"10_Jobb_alvasminoseg\"><\/span>10. Jobb alv\u00e1smin\u0151s\u00e9g<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151fordult m\u00e1r veled is, hogy a bar\u00e1tod m\u00e1r r\u00e9g elaludt, m\u00edg te m\u00e9g<strong> \u00f3r\u00e1kig a plafont b\u00e1mulod, \u00e9s sz\u00e1molod a b\u00e1r\u00e1nyokat? <\/strong>Ki ne lenne pipa, nem igaz? \u00c9s m\u00e9g rosszabb, ha \u00e9jjel \u00e9bredsz fel. Reggel val\u00f3sz\u00edn\u0171leg \u00fagy \u00e9rzed magad, mintha<strong> egy \u00fathenger ment volna \u00e1t rajtad. <\/strong>Erre is j\u00f3 lehet a s\u00falyz\u00f3s edz\u00e9s. <strong>Biztos, hogy lef\u00e1rasztja a tested,<\/strong> \u00e9s akkor nyilv\u00e1n<strong> \u00fagy \u00e9rzed, nagyobb sz\u00fcks\u00e9g van a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pihen\u00e9sre<\/strong><\/a><strong>. <\/strong>Az alacsonyabb stresszszint is <strong>megk\u00f6nny\u00edtheti az elalv\u00e1st.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban a sport \u00e9s a teljes\u00edtm\u00e9ny olyan szimbi\u00f3zisban m\u0171k\u00f6dik, hogy <strong>hat\u00e1ssal vannak egym\u00e1sra.<\/strong> A testmozg\u00e1s pozit\u00edv hat\u00e1ssal van az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/alvas-segitok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>alv\u00e1sra<\/strong><\/a>, \u00e9s befoly\u00e1solhatja a sportteljes\u00edtm\u00e9nyt. Ha kipihent vagy, egyszerre tudsz <strong>nehezebb s\u00falyokat emelni, \u00e9s gyorsabb is lenni.<\/strong> \u00c9s ha le szeretn\u00e9l adni p\u00e1r kil\u00f3t, akkor biztosan \u00f6r\u00fclni fogsz annak is, hogy az er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a min\u0151s\u00e9gi alv\u00e1s cs\u00f6kkentheti az \u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1st, \u00e9s \u00edgy \u00f6sszess\u00e9g\u00e9ben a jobban megy a fogy\u00f3k\u00fara is. Sz\u00f3val mindennek megvan az el\u0151nye. <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogyan lehet k\u00f6nnyebben elaludni \u00e9s frissen \u00e9bredni, mindenk\u00e9pp olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-gyorsan-elaludni-probald-ki-ezeket-az-egyszeru-tippeket-a-jobb-alvashoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hogyan lehet gyorsan elaludni? Pr\u00f3b\u00e1ld ki ezeket az egyszer\u0171 tippeket a jobb alv\u00e1shoz.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"11-zlepseni-kognitivnich-dovednosti\"><span class=\"ez-toc-section\" id=\"11_Javulo_kognitiv_funkciok\"><\/span>11. Javul\u00f3 kognit\u00edv funkci\u00f3k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kihagysz egy edz\u00e9st, mert fontos vizsg\u00e1d vagy prezent\u00e1ci\u00f3d van a munkahelyeden, \u00e9s <strong>fel kell k\u00e9sz\u00fcln\u00f6d, amennyire csak lehets\u00e9ges?<\/strong> Tal\u00e1n nem a legjobb \u00f6tlet eg\u00e9sz nap azon \u00fclni. Ha tele van az agyad, kev\u00e9sb\u00e9 val\u00f3sz\u00edn\u0171, hogy 100%-on tud j\u00e1rni eg\u00e9sz nap. Azonban tudod, mi seg\u00edt <strong>ellazulni \u00e9s jobban \u00f6sszpontos\u00edtani ut\u00e1na?<\/strong> Igen, j\u00f3l tippelt\u00e9l, az er\u0151s\u00edt\u0151 edz\u00e9s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A s\u00falyz\u00f3s edz\u00e9st\u0151l <strong>az agyad jobb t\u00e1panyag- \u00e9s oxig\u00e9nell\u00e1t\u00e1st kap,<\/strong> amely jelent\u0151sen <strong>befoly\u00e1solhatja a kognit\u00edv funkci\u00f3k szintj\u00e9t.<\/strong> Ezt az a kutat\u00e1s is meger\u0151s\u00edti, amely azt mutatja, hogy az er\u0151s\u00edt\u0151 edz\u00e9s jelent\u0151sen jav\u00edtotta a <strong>figyelmet, a koncentr\u00e1ci\u00f3t, \u00e9s m\u00e9g cs\u00f6kkent reakci\u00f3id\u0151.<\/strong> Az eredm\u00e9nyeket 2-3 hetes edz\u00e9s ut\u00e1n is kimutathat\u00f3k. Sz\u00f3val sosincs t\u00fal k\u00e9s\u0151 elkezdeni. Egy m\u00e1sik el\u0151ny, amit \u00e9rt\u00e9kelni fogsz, k\u00fcl\u00f6n\u00f6sen a forgalmas id\u0151szakokban, hogy az er\u0151s\u00edt\u0151 edz\u00e9s k\u00e9pes a <strong>hat\u00e9konys\u00e1g n\u00f6vel\u00e9s\u00e9re.<\/strong> \u00cdgy a rendszeres edz\u00e9s seg\u00edthet hat\u00e9konyabban dolgozni, \u00e9s v\u00e9gs\u0151 soron megsp\u00f3rolni m\u00e1s fontos tev\u00e9kenys\u00e9gekre sz\u00e1nt perceket. <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg\" alt=\"Jobb \u00f6sszpontos\u00edt\u00e1s \u00e9s koncentr\u00e1ci\u00f3 az er\u0151s\u00edt\u0151 edz\u00e9s r\u00e9v\u00e9n\" class=\"wp-image-339241\" width=\"843\" height=\"562\" title=\"Jobb \u00f6sszpontos\u00edt\u00e1s \u00e9s koncentr\u00e1ci\u00f3 az er\u0151s\u00edt\u0151 edz\u00e9s r\u00e9v\u00e9n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"12-vyssi-sebevedomi\"><span class=\"ez-toc-section\" id=\"12_Onbizalomnoveles\"><\/span>12. \u00d6nbizalomn\u00f6vel\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kevesebb zs\u00edr, er\u0151sebb test \u00e9s olyan k\u00e9pess\u00e9gek, amikr\u0151l \u00e1lmodni sem mert\u00e9l.<\/strong> Mindez egyenes ar\u00e1nyban \u00e1ll a fogy\u00e1ssal. Csak v\u00e1rd ki, am\u00edg \u00fajra j\u00f3 lesz r\u00e1d a ruh\u00e1d, amit p\u00e1r \u00e9ve viselt\u00e9l. <strong>A stressz cs\u00f6kkent\u00e9se, a jobb hangulat \u00e9s a hat\u00e9konys\u00e1g n\u00f6veked\u00e9s<\/strong> m\u00e9g ink\u00e1bb hozz\u00e1j\u00e1rul az \u00e1ltal\u00e1nos el\u00e9gedetts\u00e9ghez. Ez lehet\u0151v\u00e9 teszi, hogy k\u00f6nnyebben szemben\u00e9zz a kih\u00edv\u00e1st jelent\u0151 feladatokkal. Nem csak te fogod l\u00e1tni ezeket a pozit\u00edv v\u00e1ltoz\u00e1sokat magadon. Csak id\u0151 k\u00e9rd\u00e9se, hogy a k\u00f6r\u00fcl\u00f6tted l\u00e9v\u0151k is \u00e9szrevegy\u00e9k \u0151ket. Ez\u00e1ltal m\u00e9g magabiztosabb lehet abban, hogy j\u00f3 \u00faton j\u00e1rsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bbi tippeket kaphatsz a boldog \u00e9lethez cikk\u00fcnkben: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-a-boldogsaghoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipp a boldogs\u00e1ghoz.<\/strong><\/a><\/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\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tippjeinkb\u0151l kit\u0171nik, hogy az er\u0151s\u00edt\u0151 edz\u00e9s <strong>sz\u00f3 szerint megv\u00e1ltoztathatja az \u00e9letedet,<\/strong> \u00e9s term\u00e9szetesen csak j\u00f3 \u00e9rtelemben. Az el\u0151ny\u00f6k egy r\u00e9sz\u00e9t a saj\u00e1t b\u0151r\u00f6d\u00f6n tapasztalhatod. <strong>A testzs\u00edr cs\u00f6kkenni fog, \u00e9s az \u00e1ltal\u00e1nos fizikumod feszesebb lesz.<\/strong> V\u00e9gre felveheted a kedvenc nadr\u00e1godat, ami \u00e9vek \u00f3ta a szekr\u00e9nyedben hever.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feszesebb fizikum<strong> jav\u00edtja a testtart\u00e1st,<\/strong> \u00edgy nagyon is lehets\u00e9ges, hogy m\u00e9g a <strong>kellemetlen h\u00e1tf\u00e1j\u00e1st\u00f3l is megszabadulsz.<\/strong> Eg\u00e9szs\u00e9ged m\u00e1s ter\u00fcleteken is javulni fog. <strong>Nem is besz\u00e9lve a pszich\u00e9dr\u0151l. Amellett, hogy javul a k\u00f6z\u00e9rzeted, kev\u00e9sb\u00e9 \u00e9rzed majd a stresszt is,<\/strong> <strong>\u00e9s m\u00e9g jobban fogsz aludni.<\/strong> A hab a tort\u00e1n, hogy eg <strong>teljes t\u00e1ny\u00e9r \u00e9telt<\/strong> h\u00edz\u00e1s n\u00e9lk\u00fcl \u00e9lvezhetsz! H\u00e1la az edz\u00e9s ut\u00e1ni felgyorsult anyagcser\u00e9nek. Egyszer\u0171en fogalmazva, ha egyszer elkezded a s\u00falyz\u00f3s edz\u00e1st, az el\u0151ny\u00f6k meg fognak gy\u0151zni r\u00f3la, hogy j\u00f3l d\u00f6nt\u00f6tt\u00e9l.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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-women\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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>Az er\u0151s\u00edt\u0151 edz\u00e9s hat\u00e1rozottan nem csak f\u00e9rfiaknak val\u00f3. Ez egy nagyszer\u0171 m\u00f3dja annak, hogy a n\u0151k feszes testet, kerek feneket \u00e9s szexi domborulatokat szerezzenek. Vess\u00fcnk egy pillant\u00e1st a s\u00falyz\u00f3s edz\u00e9s t\u00f6bbi el\u0151ny\u00e9re.<\/p>\n","protected":false},"author":100,"featured_media":339289,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7638,7260,6372],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-353325","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-egeszseges-eletmod","10":"tag-eroedzes","11":"tag-fogyas","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>Er\u0151s\u00edt\u0151 edz\u00e9s n\u0151knek? 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