{"id":376259,"date":"2022-06-13T12:55:26","date_gmt":"2022-06-13T10:55:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=376259"},"modified":"2024-05-27T13:36:52","modified_gmt":"2024-05-27T11:36:52","slug":"mellizom-gyakorlatok-2","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mellizom-gyakorlatok-2\/","title":{"rendered":"A 7 legjobb mellizom 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\/mellizom-gyakorlatok-2\/#A_7_legjobb_mellizom_gyakorlat_a_mellizmok_erositesehez\" title=\"A 7 legjobb mellizom gyakorlat a mellizmok er\u0151s\u00edt\u00e9s\u00e9hez\">A 7 legjobb mellizom gyakorlat a mellizmok er\u0151s\u00edt\u00e9s\u00e9hez<\/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\/mellizom-gyakorlatok-2\/#1_Fekvenyomas\" title=\"1. Fekvenyom\u00e1s\">1. Fekvenyom\u00e1s<\/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\/mellizom-gyakorlatok-2\/#2_Tarogatas_egykezes_sulyzoval\" title=\"2. T\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3val\">2. T\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3val<\/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\/mellizom-gyakorlatok-2\/#3_Ferdepados_elorenyomas_egykezes_sulyzoval\" title=\"3. Ferdepados el\u0151renyom\u00e1s egykezes s\u00falyz\u00f3val\">3. Ferdepados el\u0151renyom\u00e1s egykezes s\u00falyz\u00f3val<\/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\/mellizom-gyakorlatok-2\/#4_Also_csigas_osszehuzas\" title=\"4. Als\u00f3 csig\u00e1s \u00f6sszeh\u00faz\u00e1s\">4. Als\u00f3 csig\u00e1s \u00f6sszeh\u00faz\u00e1s<\/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\/mellizom-gyakorlatok-2\/#5_Felsocsigas_tarogatas\" title=\"5. Fels\u0151csig\u00e1s t\u00e1rogat\u00e1s\">5. Fels\u0151csig\u00e1s t\u00e1rogat\u00e1s<\/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\/mellizom-gyakorlatok-2\/#6_Tolodzkodas_parhuzamos_korlaton\" title=\"6. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton\">6. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton<\/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\/mellizom-gyakorlatok-2\/#7_Athuzas_egykezes_sulyzoval\" title=\"7. \u00c1th\u00faz\u00e1s egykezes s\u00falyz\u00f3val\">7. \u00c1th\u00faz\u00e1s egykezes s\u00falyz\u00f3val<\/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\/mellizom-gyakorlatok-2\/#Tovabbi_hasznos_cikkek\" title=\"Tov\u00e1bbi hasznos cikkek\">Tov\u00e1bbi hasznos cikkek<\/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\/mellizom-gyakorlatok-2\/#Mire_emlekezz\" title=\"Mire eml\u00e9kezz?\">Mire eml\u00e9kezz?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>F\u0151 c\u00e9lod, hogy kifejlett mellizomzattal rendelkezz? Ebben az esetben nem \u00e1rt, ha az edz\u00e9stervedben <strong>p\u00e1r hat\u00e9kony mellizom gyakorlat<\/strong> is helyet kap. Nem k\u00e9rd\u00e9s, hogy a pados fekvenyom\u00e1s ezek k\u00f6z\u00fcl az egyik legn\u00e9pszer\u0171bb, hiszen rengeteg ember edz\u00e9seiben jelen van. Azonban l\u00e9teznek m\u00e1s szuper gyakorlatok is, melyek m\u00e1s sz\u00f6gekb\u0151l dolgoztatj\u00e1k a mell izomzat\u00e1t, valamint <strong>fejlesztik annak alakj\u00e1t \u00e9s a szimmetri\u00e1j\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugyanazok a szab\u00e1lyok vonatkoznak a mellizmok edz\u00e9s\u00e9re, mint m\u00e1s izomcsoportok\u00e9ra. Miel\u0151tt elkezden\u00e9d, meleg\u00edtsd be az izmokat, k\u00e9sz\u00edtsd fel \u0151ket a terhel\u00e9sre. R\u00e1ad\u00e1sul, bemeleg\u00edt\u00e9ssel a les\u00e9r\u00fcl\u00e9sre is kisebb az es\u00e9ly. Az ugyanis nem t\u00fal eg\u00e9szs\u00e9ges, hogy ha oda\u00e9rsz a kondiba, m\u00e1ris a szem\u00e9lyes rekordodat szeretn\u00e9d megd\u00f6nteni fekvenyom\u00e1sban. Hasonl\u00f3k\u00e9ppen maga a gyakorlat is egy teljes folyamat.<strong> Ez\u00e9rt, el\u0151sz\u00f6r saj\u00e1t\u00edtsd el a helyes technik\u00e1t, majd azt\u00e1n n\u00f6velheted a terhel\u00e9st.<\/strong> A legjobb eredm\u00e9nyeket csak \u00edgy \u00e9rheted el.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az al\u00e1bbi gyakorlatokkal sim\u00e1n \u00f6ssze\u00e1ll\u00edthatsz egy kondis mellizom edz\u00e9st. Kezd\u00e9snek v\u00e1lassz 2-3 gyakorlatot, melyet azt\u00e1n h\u00e1rom sorozatban 8-12 alkalommal fogsz megism\u00e9telni. Ebben az esetben <strong>a s\u00falyterhel\u00e9s kb. 60-75% 1RM (max. egy ism\u00e9tl\u00e9s) k\u00f6z\u00f6tt mozogjon.<\/strong> Ha ezt betartod, <strong>heti k\u00e9tszer vagy h\u00e1romszor sim\u00e1n edzhetsz csak mellkasra, de a gyakorlatokat m\u00e1s izomcsoportokat megc\u00e9lozva is kombin\u00e1lhatod.<\/strong> Ne feledd, hogy edz\u00e9s ut\u00e1n az izmoknak \u00e1ltal\u00e1ban 24-72 \u00f3ra kell, hogy teljesen helyre\u00e1lljanak. Mindig a regener\u00e1ci\u00f3hoz sz\u00fcks\u00e9ges id\u0151t szem el\u0151tt tartva tervezd meg a heti edz\u00e9seidet \u00e9s, hogy mely napokon mely izomcsoportokra szeretn\u00e9l dolgozni. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg\" alt=\"A legjobb mellizom gyakorlatok\" class=\"wp-image-341887\" style=\"width:843px;height:562px\" title=\"A legjobb mellizom gyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_1333-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nejlepsich-cviku-na-hrudnik-a-celkovy-rozvoj-prsnich-svalu\"><span class=\"ez-toc-section\" id=\"A_7_legjobb_mellizom_gyakorlat_a_mellizmok_erositesehez\"><\/span>A 7 legjobb mellizom gyakorlat a mellizmok er\u0151s\u00edt\u00e9s\u00e9hez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kondiban csup\u00e1n n\u00e9h\u00e1ny alapeszk\u00f6zre lesz sz\u00fcks\u00e9ged, pl.<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\">\u00e1ll\u00edthat\u00f3 padra,<\/a> r\u00fadra, <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kra<\/a>, <span style=\"color: #000000\">csig\u00e1s g\u00e9pre \u00e9s<\/span> p\u00e1rhuzamos korl\u00e1tokra.<\/span> Ezek mellett haszn\u00e1lhatsz hossz\u00fa expandert vagy kettlebellt. Azt\u00e1n m\u00e1r csak rajtad \u00e1ll, <strong>hogyan vari\u00e1lod az alapgyakorlatokat.<\/strong> Mindazon\u00e1ltal, figyelj arra is, hogy<strong> a nagy mellizom<\/strong> <em><span data-preserver-spaces=\"true\">(Musculus pectoralis major)<\/span><\/em> <strong>fels\u0151, k\u00f6z\u00e9ps\u0151 \u00e9s als\u00f3 r\u00e9sze is v\u00e9gig dolgozzon,<\/strong> ugyanis kulcsfontoss\u00e1g\u00fa szerepe van az eg\u00e9sz mellkas m\u00e9ret\u00e9ben.<\/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=\"1-bench-press\"><span class=\"ez-toc-section\" id=\"1_Fekvenyomas\"><\/span>1. Fekvenyom\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3<\/strong>: Fek\u00fcdj hanyatt egy f\u00fcgg\u0151leges padra. Szor\u00edtsd \u00f6ssze a lapock\u00e1kat \u00e9s ragadd meg a rudat (\u00edvelt fog\u00e1ssal). A csukl\u00f3t \u00e9s a k\u00f6ny\u00f6k\u00f6t tartsd k\u00f6zvetlen\u00fcl a r\u00fad alatt. A kezeid v\u00e1llsz\u00e9less\u00e9gn\u00e9l legyenek t\u00e1volabb egym\u00e1st\u00f3l. A talpad v\u00e9gig \u00e9rintse a f\u00f6ldet, a t\u00e9rdeid pedig kb. 90 fokos sz\u00f6gben n\u00e9zzenek kifel\u00e9. Kiss\u00e9 hajl\u00edtsd be a h\u00e1tad \u00e9s aktiv\u00e1ld a core, valamint a farizmot.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Tarts a rudat a mellkasod felett, majd bel\u00e9gz\u00e9s k\u00f6zben lassan engedd lefel\u00e9. Als\u00f3 poz\u00edci\u00f3ban finoman \u00e9rintsd meg vele a mellkasod (kb. a szegycsont k\u00f6zep\u00e9t). Ebben a poz\u00edci\u00f3ban a karok 45-60 fokos sz\u00f6get z\u00e1rjanak a testtel. Azt\u00e1n a mellizmokat aktiv\u00e1lva, kil\u00e9gz\u00e9s k\u00f6zben nyomd fel a rudat \u00e9s k\u00f6zben majdnem teljesen egyenes\u00edtsd ki a karjaidat. A r\u00fad felnyom\u00e1sakor enyhe g\u00f6rb\u00fclet l\u00e1tsz\u00f3djon. Amikor pedig visszat\u00e9rsz a kezd\u0151 poz\u00edci\u00f3ba, j\u00f6het a k\u00f6vetkez\u0151.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: a k\u00f6ny\u00f6k a test fel\u00e9 mutat, szab\u00e1lyozatlan mozdulatok, nem megfelel\u0151 s\u00falyok, t\u00falzott \u00edv a h\u00e1tban, gyenge core \u00e9s farizom aktiviz\u00e1ci\u00f3, kicsi mozg\u00e1sszabads\u00e1g.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/01-Bench-press-s-osou.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341903\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-bench-press-tlaky-s-jednoruckami\">1. Fekvenyom\u00e1s k\u00e9zis\u00falyz\u00f3val<\/h4>\n\n\n\n<p>Ha nincs rudad, a k\u00e9zis\u00falyz\u00f3 is megfelel. S\u0151t el\u0151ny\u00fck, hogy kett\u0151vel a test mindk\u00e9t oldal\u00e1t dolgoztathatod \u00e9s az izmokat nagyobb mozg\u00e1startom\u00e1nyban terhelheted. Felfel\u00e9 emel\u00e9skor nyomd \u00f6ssze a k\u00e9t s\u00falyz\u00f3t, ezzel m\u00e9g jobban terhelve a mellizmok bels\u0151 r\u00e9sz\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-bench-press-s-uzsim-nebo-sirsim-uchopem\">2. Fekvenyom\u00e1s padon sz\u0171k vagy sz\u00e9les fog\u00e1sban<\/h4>\n\n\n\n<p>K\u00f6nnyen v\u00e1ltoztathatsz az izmok munk\u00e1j\u00e1n, ha m\u00e1s sz\u00e9less\u00e9gb\u0151l fogod a rudat. Sz\u0171k fog\u00e1ssal a tricepszet \u00e9rzed jobban, sz\u00e9lessel pedig intenz\u00edvebben bevonod a mellizmokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-bench-press-na-multipressu\">3. G\u00e9pes fekvenyom\u00e1s<\/h4>\n\n\n\n<p>Egyeseknek lehet, hogy g\u00e9pen k\u00f6nnyebb ez a gyakorlat, hiszen nem kell  annyira a stabilit\u00e1sra \u00e9s a r\u00fad mozg\u00e1s\u00e1ra koncentr\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jak-na-bench-press-naucte-se-spravnou-techniku\">Hogyan v\u00e9gezz fekvenyom\u00e1st? Tanuld meg a helyes technik\u00e1t<\/h3>\n\n\n\n<p>Tov\u00e1bbi instrukci\u00f3kat a fekvenyom\u00e1shoz az al\u00e1bbi vide\u00f3ban tal\u00e1ltok.<\/p>\n\n\n\n<p><\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Mell edz\u00e9s \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f l Bereczki Kriszti\u00e1n l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/0ZRyqtBjuOo?list=PLkuMHKGql_-YNGrXEbyMeJZaRgZbivAYT\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-rozpazovani-s-jednoruckami\"><span class=\"ez-toc-section\" id=\"2_Tarogatas_egykezes_sulyzoval\"><\/span>2. T\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj hanyatt egy f\u00fcgg\u0151leges padra. A talpad legyen teljesen a talajon. Ragadd meg a s\u00falyzokat, ny\u00fajtsd felfel\u00e9 a karjaidat \u00e9s ford\u00edtsd a tenyereid egym\u00e1ssal szembe. Ut\u00e1na enyh\u00e9n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s aktiv\u00e1ld a core izmaidat.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Bel\u00e9gz\u00e9s sor\u00e1n kontroll\u00e1lt mozdulatokkal ny\u00fajtsd ki a karod, majd enyh\u00e9n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d. Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a mellizmaid \u00e9s vedd fel \u00fajra a kiindul\u00f3 poz\u00edci\u00f3t. Majd ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> t\u00fals\u00e1gosan behajl\u00edtott k\u00f6ny\u00f6k, szab\u00e1lyozatlan mozg\u00e1s, nem megfelel\u0151 terhel\u00e9s, hajl\u00edtott h\u00e1t, kev\u00e9s mozg\u00e1sszabads\u00e1g.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/02-Rozpazovani-s-jednoruckami-vleze-na-lavici.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341917\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-1\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-na-sikme-lavici\">1. T\u00e1rogat\u00e1s ferdepadon<\/h4>\n\n\n\n<p>Ha v\u00e1ltozatosabb mozg\u00e1sform\u00e1ra v\u00e1gysz, a t\u00e1rogat\u00e1st ferdepadon is csin\u00e1lhatod. Ha a padot kiss\u00e9 felfel\u00e9 emeled (hogy a fejed is magasabban legyen) ink\u00e1bb a mellizom fels\u0151 r\u00e9sz\u00e9t er\u0151s\u00edted. M\u00e1sk\u00fcl\u00f6nben, ha negat\u00edv padra fekszel (a fejed lent van), a mellkas als\u00f3 r\u00e9sz\u00e9t vonod be ink\u00e1bb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-v-sede-na-stroji-peck-deck\">2. T\u00e1rogat\u00e1s g\u00e9pen<\/h4>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3k helyett g\u00e9pen is t\u00e1rogathatsz. H\u00e1ttal \u00fclj a g\u00e9pre, t\u00e1rd sz\u00e9t a karod \u00e9s ragadd meg a markolat\u00e1t. \u00dagy \u00e1ll\u00edtsd be a magass\u00e1got, hogy a v\u00e1llaid egy vonalban legyenek a kiny\u00fajtott karjaiddal. A k\u00f6ny\u00f6keidet enyh\u00e9n hajl\u00edtsd be. Mik\u00f6zben kif\u00fajod a leveg\u0151t, pr\u00f3b\u00e1ld \u00f6ssze\u00e9rinteni a karjaidat \u00e9s aktiv\u00e1ld a mellizmokat. Bel\u00e9gz\u00e9skor \u00fajra vedd fel a kiindul\u00f3 poz\u00edci\u00f3t \u00e9s ism\u00e9teld meg a mozdulatot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,73135,78697\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-nahoru\"><span class=\"ez-toc-section\" id=\"3_Ferdepados_elorenyomas_egykezes_sulyzoval\"><\/span>3. Ferdepados el\u0151renyom\u00e1s egykezes s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a 30-45 fokra be\u00e1ll\u00edtott ferdepadra, a fejed legyen megemelve. \u00cdvelt fog\u00e1ssal markold meg a s\u00falyz\u00f3kat. Hajl\u00edtsd be a karjaidat \u00e9s emeld \u0151ket v\u00e1llmagass\u00e1gba. A tenyereid el\u0151re mutassanak, k\u00f6zben a l\u00e1bad \u00e9rintse teljesen a talajt. Aktiv\u00e1ld a core izmokat.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> A leveg\u0151 kif\u00faj\u00e1sakor ny\u00fajts a karod el\u0151re \u00e9s hozd m\u0171k\u00f6d\u00e9sbe a mellizmokat. \u00c9rintsd \u00f6ssze a k\u00e9t s\u00falyz\u00f3t a leveg\u0151ben. Bel\u00e9gz\u00e9skor &#8211; a mozdulataid szab\u00e1lyoz\u00e1s\u00e1val &#8211; vedd fel \u00fajra a kezd\u0151 poz\u00edci\u00f3t \u00e9s j\u00f6het a k\u00f6vetkez\u0151 k\u00f6r.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> szab\u00e1lyozatlan mozg\u00e1s, g\u00f6rnyedt h\u00e1t, nem megfelel\u0151 s\u00falyok, kev\u00e9s mozg\u00e1sszabads\u00e1g.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/04-Tlaky-s-jednoruckami-na-sikme-lavici.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341931\" style=\"width:852px;height:480px\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-podle-primarne-zacilene-oblasti\">M\u00e1s vari\u00e1ci\u00f3k az els\u0151dlegesen c\u00e9lbavett ter\u00fclet er\u0151s\u00edt\u00e9s\u00e9re<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-zamereno-na-vrchni-cast-prsnich-svalu\">1. Amennyiben az fels\u0151 mellizmokra dolgozol:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-1-bench-press-na-sikme-lavici-hlavou-nahoru\">1.1 Ferdepados fekvenyom\u00e1s<\/h4>\n\n\n\n<p>Fek\u00fcdj egy 20-45 fokos magass\u00e1gban be\u00e1ll\u00edtott <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">padra<\/span> <\/a>k\u00f6zvetlen\u00fcl a r\u00fad al\u00e1. \u00cdvelten fogd meg a rudat \u00e9s ugyanazt csin\u00e1ld, mint egy klasszikus fekvenyom\u00e1sn\u00e1l. Enn\u00e9l a vari\u00e1ci\u00f3n\u00e1l viszont fontos, hogy als\u00f3 helyzetben a r\u00fad kicsit fentebb \u00e9rintse a mellkasod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-2-tlaky-s-ketllebelly-na-sikme-lavici-hlavou-nahoru\">1.2 Ferdepados el\u0151renyom\u00e1s kettlebellel<\/h4>\n\n\n\n<p>Ebben a gyakorlatban a k\u00e9zis\u00falyz\u00f3kat k\u00e9t kettlebellel is helyettes\u00edtheted.  Fogd meg \u0151ket a foganty\u00fan\u00e1l \u00e9s felfel\u00e9 emel\u00e9skor \u00e9rintsd \u00f6ssze \u0151ket \u00fagy, mint a s\u00falyz\u00f3kat. Ha csak egy kettlebell vagy k\u00e9zis\u00falyz\u00f3 \u00e1ll a rendelkez\u00e9sedre, el\u0151sz\u00f6r az egyik oldalra edzz, ut\u00e1na a m\u00e1sikra. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-zamereno-na-spodni-cast-prsnich-svalu\">2. Amennyiben az als\u00f3 mellizmokat szeretn\u00e9d er\u0151s\u00edteni:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-1-tlaky-s-jednoruckami-na-sikme-lavici-hlavou-dolu\">2.1 El\u0151renyom\u00e1s egykezes s\u00falyz\u00f3val negat\u00edv padon<\/h4>\n\n\n\n<p>Fek\u00fcdj egy 30-40 fokos magass\u00e1gban be\u00e1ll\u00edtott negat\u00edv padra. Vedd a kezedbe a k\u00e9zis\u00falyz\u00f3kat \u00e9s ugyan\u00fagy v\u00e9gezd a gyakorlatot, mintha megemelt ferdepadon csin\u00e1ln\u00e1l k\u00e9zis\u00falyz\u00f3s fekvenyom\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-2-bench-press-na-sikme-lavici-hlavou-dolu\">2.2 Fekvenyom\u00e1s negat\u00edv padon<\/h4>\n\n\n\n<p>Fek\u00fcdj egy 30-40 fokos magass\u00e1gban be\u00e1ll\u00edtott negat\u00edv padra. \u00cdvelten fogd meg a rudat \u00e9s ugyanazt csin\u00e1ld, mint egy klasszikus fekvenyom\u00e1sn\u00e1l.<\/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=\"4-predpazovani-na-spodnich-kladkach\"><span class=\"ez-toc-section\" id=\"4_Also_csigas_osszehuzas\"><\/span>4. Als\u00f3 csig\u00e1s \u00f6sszeh\u00faz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:&nbsp;<\/strong>Mindk\u00e9t k\u00e9zzel, \u00edvelt fog\u00e1ssal vedd a kezedbe a csiga markolat\u00e1t. \u00c1llj a g\u00e9p k\u00f6zep\u00e9re, a l\u00e1baid legyenek egym\u00e1s mellett. A h\u00e1tad maradjon egyenes. A karjaid maradjanak a test mellett, a k\u00f6ny\u00f6k\u00f6det finoman hajl\u00edtsd be, a tenyered pedig tartsd kiss\u00e9 f\u00f6lfel\u00e9 \u00e9s n\u00e9zzenek egym\u00e1sra.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:&nbsp;<\/strong>Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a mellizmokat \u00e9s ny\u00fajtsd el\u0151re a karjaidat. A csig\u00e1t pr\u00f3b\u00e1ld a mellkasod vagy a fejed el\u00e9 h\u00fazni. 1-2 m\u00e1sodpercig tartsd ezt a poz\u00edci\u00f3t, majd bel\u00e9gz\u00e9skor t\u00e9rj vissza a kezd\u0151 helyzethez \u00e9s ism\u00e9teld \u00fajra a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>szab\u00e1lyozatlan mozdulatok, t\u00fals\u00e1gosan behajl\u00edtott k\u00f6ny\u00f6k, g\u00f6rnyedt h\u00e1t, kicsi mozg\u00e1sszabads\u00e1g, nem megfelel\u0151 s\u00falyok.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/07-Predpazovani-na-protismernych-kladkach-ve-stoje_LOGO.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341946\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-2\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-predpazovani-s-expandery\">1. Expanderes t\u00e1rogat\u00e1s<\/h4>\n\n\n\n<p>Csiga helyett <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/cross-band-level-1-erosito-gumiszalag-gymbeam.html\" class=\"ek-link\">hossz\u00fa expandereket<\/a><\/span> is alkalmazhatsz, melyeket r\u00f6gz\u00edtsd a f\u00fcgg\u0151legesen \u00e1ll\u00f3 r\u00fad alj\u00e1hoz. A mozdulat ugyanaz marad. Ne felejtsd el, hogy min\u00e9l nagyobb ellen\u00e1ll\u00e1s\u00fa expandert v\u00e1lasztasz, ann\u00e1l kem\u00e9nyebb feladattal n\u00e9zel szembe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-predpazovani-na-jedne-horni-kladce\">2. Egykezes, fels\u0151 csig\u00e1s t\u00e1rogat\u00e1s<\/h4>\n\n\n\n<p>Ha csak egy csig\u00e1val v\u00e9gzed a t\u00e1rogat\u00e1st, mindk\u00e9t oldalra k\u00fcl\u00f6n dolgozz. R\u00e1ad\u00e1sul, \u00edgy jobban aktiv\u00e1l\u00f3dnak az izmaid is. Ak\u00e1r expandert is haszn\u00e1lhatsz.<\/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-rozpazovani-strihy-na-hornich-kladkach\"><span class=\"ez-toc-section\" id=\"5_Felsocsigas_tarogatas\"><\/span>5. Fels\u0151csig\u00e1s t\u00e1rogat\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> K\u00e9t k\u00e9zzel, \u00edvelt fog\u00e1ssal ragadd meg a fels\u0151 csiga markolat\u00e1t. \u00c1llj a g\u00e9p k\u00f6zep\u00e9re \u00e9s kiss\u00e9 hajl\u00edtsd be a t\u00e9rdeidet. Enyh\u00e9n d\u0151lj el\u0151re \u00e9s a h\u00e1tad term\u00e9szetes sz\u00f6gben g\u00f6rnyedjen kicsit. A karok maradjanak a test mellett, a k\u00f6ny\u00f6k legyen kicsit behajl\u00edtva, a tenyerek pedig n\u00e9zzenek picit f\u00f6lfel\u00e9, egym\u00e1s fel\u00e9 ford\u00edtva.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Mik\u00f6zben kif\u00fajod a leveg\u0151t, h\u00fazd \u00f6ssze a csig\u00e1t \u00e9s aktiv\u00e1ld a mellizmokat. A karok mozogjana fel-le \u00e9s als\u00f3 helyzetben a test k\u00f6z\u00e9ppontj\u00e1n\u00e1l tal\u00e1lkozzanak. 1-2 m\u00e1sodpercig tartsd ezt a poz\u00edci\u00f3t, majd bel\u00e9gz\u00e9skor t\u00e9rj vissza a kezd\u0151 helyzethez \u00e9s ism\u00e9teld \u00fajra a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>szab\u00e1lyozatlan mozdulatok, t\u00fals\u00e1gosan behajl\u00edtott k\u00f6ny\u00f6k, g\u00f6rnyedt h\u00e1t, kicsi mozg\u00e1sszabads\u00e1g, nem megfelel\u0151 s\u00falyok.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/08-Pritahy-bocnich-kladek_LOGO.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341960\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-3\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-rozpazovani-s-expandery\">1. Expanderes t\u00e1rogat\u00e1s<\/h4>\n\n\n\n<p>Csiga helyett <span style=\"color: #ff6600\">hossz\u00fa expandereket<\/span> is alkalmazhatsz, melyeket el\u00e9g egy f\u00fcgg\u0151legesen \u00e1ll\u00f3 r\u00fad alj\u00e1hoz r\u00f6gz\u00edtened. A mozdulat itt is ugyanaz. Ne felejtsd el, hogy min\u00e9l nagyobb ellen\u00e1ll\u00e1s\u00fa expandert v\u00e1lasztasz, ann\u00e1l kem\u00e9nyebb feladattal n\u00e9zel szembe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-rozpazovani-na-jedne-horni-kladce\">2. Egykezes, fels\u0151 csig\u00e1s t\u00e1rogat\u00e1s<\/h4>\n\n\n\n<p>Ha csak egy csig\u00e1val v\u00e9gzed a t\u00e1rogat\u00e1st, mindk\u00e9t oldalra k\u00fcl\u00f6n dolgozz. R\u00e1ad\u00e1sul, \u00edgy jobban aktiv\u00e1l\u00f3dnak az izmaid is. Ak\u00e1r expandert is haszn\u00e1lhatsz.<\/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=\"6-dipy-na-bradlech\"><span class=\"ez-toc-section\" id=\"6_Tolodzkodas_parhuzamos_korlaton\"><\/span>6. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3: <\/strong>Ny\u00fajtott karral tartsd meg magad a korl\u00e1tokon. Finoman hajl\u00edtsd a k\u00f6ny\u00f6k\u00f6d \u00e9s a tenyerek kifel\u00e9 mutassanak. A h\u00e1tad legyen egyenes.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Bel\u00e9gz\u00e9skor szab\u00e1lyos mozdulatokkal hajl\u00edtsd a k\u00f6ny\u00f6k\u00f6d eg\u00e9szen addig, ameddig a v\u00e1llaid szintj\u00e9n\u00e9l m\u00e9lyebbre nem \u00e9rsz. Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a mellizmokat \u00e9s \u00fajra vedd fel a kezd\u0151 poz\u00edci\u00f3t, ut\u00e1na j\u00f6het a k\u00f6vetkez\u0151.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> befel\u00e9 mutat\u00f3 k\u00f6ny\u00f6k, szab\u00e1lyozatlan mozdulatok, g\u00f6rnyedt h\u00e1t, kis mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341974\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-4\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-dipy-s-expanderem\">1. Expanderes tol\u00f3dzkod\u00e1s<\/h4>\n\n\n\n<p>Ha a p\u00e1rhuzamos korl\u00e1tokon t\u00fal meger\u0151ltet\u0151 ez a gyakorlat sz\u00e1modra, hossz\u00fa <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" aria-label=\"expanderrel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderrel<\/a><\/span> sim\u00e1n megk\u00f6nny\u00edtheted. A szalag egyik v\u00e9g\u00e9t r\u00f6gz\u00edtsd a korl\u00e1thoz, a m\u00e1sikat pedig helyezd a karod al\u00e1. Ezut\u00e1n tartsd meg magad a korl\u00e1ton \u00e9s t\u00e9rdelj a kiny\u00fajtott expanderre egy vagy k\u00e9t l\u00e1bbal. Kezdj el tol\u00f3dzkodni \u00e9s dolgoztasd a mellizmokat. Min\u00e9l nagyobb a szalag ellen\u00e1ll\u00e1sa, a gyakorlat ann\u00e1l izzaszt\u00f3bb lesz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-dipy-se-zavazim\">2. Saj\u00e1t tests\u00falyos tol\u00f3dzkod\u00e1s<\/h4>\n\n\n\n<p>Ha a saj\u00e1t tests\u00falyos tol\u00f3dzkod\u00e1s t\u00fal egyszer\u0171, haszn\u00e1lj s\u00falyokat. Vegy\u00e9l fel <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/dip-belt-tolodzkodo-ov-gymbeam.html\" target=\"_blank\" aria-label=\"\u00f6vet (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f6vet<\/a>,<\/span> abba ak\u00e1r <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">s\u00falyt\u00e1rcs\u00e1t<\/span> <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">kettlebellt<\/span> <\/a>is akaszthatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-dipy-na-kruzich\">3. Gy\u0171r\u0171s tol\u00f3dzkod\u00e1s<\/h4>\n\n\n\n<p>Ha nincs k\u00e9zn\u00e9l korl\u00e1t vagy kicsit v\u00e1ltozatoss\u00e1 szeretn\u00e9d tenni az edz\u00e9seidet, pr\u00f3b\u00e1lj <a href=\"https:\/\/gymbeam.hu\/crossfit-tornagyuru-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">gy\u0171r\u0171n<\/span> <\/a>tol\u00f3dzkodni. Megl\u00e1tod, sokkal nehezebb dolgod lesz, f\u0151leg, ha a stabilit\u00e1st n\u00e9zz\u00fck. Expanderrel azonban ezen a gyakorlaton is k\u00f6nny\u00edthetsz.<\/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-pullover-s-jednoruckou\"><span class=\"ez-toc-section\" id=\"7_Athuzas_egykezes_sulyzoval\"><\/span>7. \u00c1th\u00faz\u00e1s egykezes s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> A h\u00e1tad fels\u0151 r\u00e9sz\u00e9vel fek\u00fcdj egy padra. A l\u00e1bad a gyakorlat eg\u00e9sze alatt maradjon a talajon \u00e9s kicsit hajl\u00edtsd be a t\u00e9rdeidet. A s\u00falyz\u00f3 fels\u0151 r\u00e9sz\u00e9t fogva emeld felfel\u00e9 a karjaidat, k\u00f6zben enyh\u00e9n hajl\u00edtsd \u0151ket. Aktiv\u00e1ld a core \u00e9s a farizomokat.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd felfel\u00e9 a karokat \u00e9s aktiv\u00e1ld a mellizmokat. Bel\u00e9gz\u00e9s sor\u00e1n \u00fajra vedd fel a kezd\u0151 poz\u00edci\u00f3t, ut\u00e1na j\u00f6het a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> t\u00fals\u00e1gosan behajl\u00edtott k\u00f6ny\u00f6k, szab\u00e1lyozatlan mozdulatok, nem megfelel\u0151 terhel\u00e9s, g\u00f6rnyedt h\u00e1t, kicsi mozg\u00e1sszabads\u00e1g.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/10-Pullover-s-jednoruckou.gif\" alt=\"Hogyan v\u00e9gezd?\" class=\"wp-image-341988\" title=\"Hogyan v\u00e9gezd?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dalsi-varianty-cviku-5\">Egy\u00e9b vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pullover-s-kotoucem-nebo-kettlebellem\">1. \u00c1th\u00faz\u00e1s s\u00falyt\u00e1rcs\u00e1val vagy kettlebellel<\/h4>\n\n\n\n<p>Ha nincs s\u00falyz\u00f3d, haszn\u00e1lj s\u00falyt\u00e1rcs\u00e1t vagy kettlebellt. El\u0151bbi eset\u00e9ben, k\u00e9t oldalr\u00f3l fogd, ut\u00f3bbinak szint\u00e9n a k\u00e9t oldal\u00e1n pr\u00f3b\u00e1lj fog\u00e1st tal\u00e1lni. A gyakorlatot pedig pont \u00fagy v\u00e9gezd, ahogy k\u00e9zis\u00falyz\u00f3val is kell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-pullover-s-ez-osou\">2. Franciarudas \u00e1th\u00faz\u00e1s<\/h4>\n\n\n\n<p>A gyakorlat mehet r\u00f6videbb franciar\u00faddal is. A rudat a k\u00f6zep\u00e9n fogd meg, a karjaid v\u00e1llsz\u00e9less\u00e9gn\u00e9l kisebb t\u00e1vols\u00e1gban legyenek egym\u00e1st\u00f3l. A folyamat ugyanaz lesz, mintha k\u00e9zis\u00falyz\u00f3val csin\u00e1ln\u00e1d.<\/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=\"kam-dal\"><span class=\"ez-toc-section\" id=\"Tovabbi_hasznos_cikkek\"><\/span>Tov\u00e1bbi hasznos cikkek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9rdekel, hogyan lehet megfelel\u0151 edz\u00e9stervet k\u00e9sz\u00edteni? Akkor semmik\u00e9ppen ne hagyd ki <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" class=\"ek-link\">Hogyan \u00e1ll\u00edts \u00f6ssze j\u00f3 edz\u00e9stervet &#8211; tippek, gyakorlatok \u00e9s a leggyakoribb hib\u00e1k<\/a><\/strong><\/span> c. cikk\u00fcnket.<\/li>\n\n\n\n<li>Szeretn\u00e9l t\u00f6bbet tudni arr\u00f3l, hogy a c\u00e9ljaid alapj\u00e1n mennyi ism\u00e9tl\u00e9ssz\u00e1m az ide\u00e1lis sz\u00e1modra? Ebben a cikkben megtal\u00e1lod a v\u00e1laszt: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" class=\"ek-link\">H\u00e1ny ism\u00e9tl\u00e9st kell v\u00e9gezni a fogy\u00e1shoz, vagy az izomn\u00f6veked\u00e9shez?<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Ha az izomn\u00f6veked\u00e9s a c\u00e9lod, ezt az \u00edr\u00e1sunkat musz\u00e1j elolvasnod: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" class=\"ek-link\">Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Izmot \u00e9p\u00edtesz, de nem siker\u00fcl? Itt tal\u00e1n megold\u00e1st tal\u00e1lsz erre a probl\u00e9m\u00e1ra: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" class=\"ek-link\">10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez.<\/a><\/strong><\/span><\/li>\n\n\n\n<li>K\u00edv\u00e1ncsi vagy, hogy a c\u00e9ljaid alapj\u00e1n mennyi kal\u00f3ri\u00e1ra \u00e9s makrot\u00e1panyagra van sz\u00fcks\u00e9ged? Akkor <a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p\u00fcnk<\/strong><\/span> a seg\u00edts\u00e9ged<\/a>re lesz.<\/li>\n<\/ul>\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_emlekezz\"><\/span>Mire eml\u00e9kezz?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rengeteg kondis v\u00e1gyik er\u0151s mellizomzatra. A leghat\u00e9konyabb gyakorlatok k\u00f6z\u00e9 t\u00f6bbek k\u00f6zt a fekvenyom\u00e1st, a k\u00e9zis\u00falyz\u00f3s fekvenyom\u00e1st \u00e9s a tol\u00f3dzkod\u00e1st soroljuk. Ezek seg\u00edtenek <strong>az eg\u00e9sz mellizom fejleszt\u00e9s\u00e9ben, mik\u00f6zben er\u0151s\u00edtik \u00e9s form\u00e1lj\u00e1k azt.<\/strong> A jobb eredm\u00e9nyek \u00e9rdek\u00e9ben viszont kulcsfontoss\u00e1g\u00fa, hogy odafigyelj\u00fcnk a helyes technik\u00e1ra \u00e9s fokozatosan terhelj\u00fck az izmokat. Csak \u00edgy \u00e9rthetj\u00fck el, hogy a komplett mellizomzatot fejlessz\u00fck. Heti 2-3 alkalommal edzz r\u00e1 \u00e9s \u00fagy tervezd meg az edz\u00e9seket, hogy a testednek mindig legyen el\u00e9g ideje a regener\u00e1ci\u00f3ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznos volt a cikk? Ha igen, oszd meg a bar\u00e1taiddal is, hogy ihletet kapjanak, milyen mellizom gyakorlatokat \u00e9rdemes v\u00e9gezni\u00fck.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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>Mellizomra szeretn\u00e9l edzeni? Akkor pr\u00f3b\u00e1ld ki az al\u00e1bbi 7 gyakorlatot \u00e9s ezek m\u00e1s eszk\u00f6z\u00f6kkel elv\u00e9gezhet\u0151 vari\u00e1ci\u00f3it, hogy fejleszd \u00e9s er\u0151s\u00edtsd a teljes mellizomzatot.<\/p>\n","protected":false},"author":129,"featured_media":341850,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7260,7104,6408],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-376259","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-fitness-segedeszkozok","11":"tag-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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