{"id":383096,"date":"2022-07-12T17:29:26","date_gmt":"2022-07-12T15:29:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383096"},"modified":"2024-05-27T13:41:23","modified_gmt":"2024-05-27T11:41:23","slug":"33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/","title":{"rendered":"30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal"},"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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#30_hatekony_erosito_gumiszalaggal_vegzett_gyakorlat_listaja\" title=\"30 hat\u00e9kony, er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlat list\u00e1ja\">30 hat\u00e9kony, er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlat list\u00e1ja<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Popsi-_es_labgyakorlatok\" title=\"Popsi- \u00e9s l\u00e1bgyakorlatok\">Popsi- \u00e9s l\u00e1bgyakorlatok<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Hatgyakorlatok\" title=\"H\u00e1tgyakorlatok\">H\u00e1tgyakorlatok<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Mellizom_gyakorlatok\" title=\"Mellizom gyakorlatok\">Mellizom 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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Vallizom_gyakorlatok\" title=\"V\u00e1llizom gyakorlatok\">V\u00e1llizom gyakorlatok<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Kargyakorlatok_tricepsz_es_bicepsz\" title=\"Kargyakorlatok (tricepsz \u00e9s bicepsz)\">Kargyakorlatok (tricepsz \u00e9s bicepsz)<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Hasizom_gyakorlatok\" title=\"Hasizom gyakorlatok\">Hasizom 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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Teljes_test_minta_edzesterv_erosito_gumiszalaggal\" title=\"Teljes test minta edz\u00e9sterv er\u0151s\u00edt\u0151 gumiszalaggal\">Teljes test minta edz\u00e9sterv er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Teljes_test_edzes_erosito_gumiszalaggal\" title=\"Teljes test edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\">Teljes test edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Szeretn\u00e9l megtanulni er\u0151s\u00edt\u0151 gumiszalagokkal edzeni, magasabb szintre emelni a saj\u00e1t tests\u00falyos edz\u00e9seidet, vagy v\u00e1ltozatoss\u00e1 tenni edz\u0151termi rutinodat? Akkor itt a megold\u00e1sunk sz\u00e1modra, er\u0151s\u00edt\u0151 gumiszalagok vagy expanderek form\u00e1j\u00e1ban. Ezek olyan <strong>edz\u0151eszk\u00f6z\u00f6k<\/strong>, <strong>amelyek a teljes test edz\u00e9s\u00e9re alkalmasak<\/strong>. Sz\u00e1mos v\u00e1ltozatban l\u00e9teznek, k\u00fcl\u00f6nb\u00f6z\u0151 ellen\u00e1ll\u00e1si szintekkel, \u00edgy kezd\u0151k \u00e9s halad\u00f3k egyar\u00e1nt haszn\u00e1lhatj\u00e1k \u0151ket. Ez\u00e9rt mindenki megtal\u00e1lja az aktu\u00e1lis kond\u00edci\u00f3j\u00e1nak \u00e9s c\u00e9ljainak megfelel\u0151t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az er\u0151s\u00edt\u0151 gumiszalagokat b\u00e1rhov\u00e1 magaddal viheted<\/strong>, ami ennek az edz\u0151eszk\u00f6znek az egyik el\u0151nye. Haszn\u00e1lhatod \u0151ket p\u00e9ld\u00e1ul egy&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdjunk-el-edzeni-egy-szabadteri-edzoparkban\/\">szabadt\u00e9ri edz\u0151parkban<\/a>&nbsp;vagy egy gyors edz\u00e9shez nyaral\u00e1skor. Akkor sem kell kihagynod a kedvenc er\u0151s\u00edt\u0151 edz\u00e9sedet, amikor \u00e9pp nem \u00e1ll a rendelkez\u00e9sedre egy edz\u0151terem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos m\u00f3dja van az er\u0151s\u00edt\u0151 gumiszalagok haszn\u00e1lat\u00e1nak az edz\u00e9s sor\u00e1n. A hosszabbakat egy h\u00faz\u00f3dzkod\u00f3 kerethez vagy m\u00e1s szil\u00e1rd szerkezethez r\u00f6gz\u00edtheted \u00e9s megc\u00e9lozhatod vele a kar- \u00e9s h\u00e1tizmaidat. A r\u00f6videbb szalagokat jobb l\u00e1bra helyezni, \u00e9s n\u00e9mi ellen\u00e1ll\u00e1st adnak guggol\u00e1skor \u00e9s m\u00e1s gyakorlatokn\u00e1l. Az al\u00e1bbi gyakorlatok t\u00f6bbs\u00e9g\u00e9t ak\u00e1r otthon is elv\u00e9gezheted.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mai cikk\u00fcnknek 30 gyakorlatot k\u00edn\u00e1lunk, amelyeket er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gezhetsz, f\u0151 c\u00e9lzott izomcsoportok szerint felosztva. <b>\u00cdgy a kar-, a h\u00e1t-, a has-, a popsi- \u00e9s a combizmokon is dolgozhatsz<\/b>. A list\u00e1n szerepl\u0151 minden gyakorlat tartalmazza a helyes technika magyar\u00e1zat\u00e1t, \u00e9s a cikk v\u00e9g\u00e9n tal\u00e1lhat\u00f3 egy minta edz\u00e9sterv is egy teljes testet \u00e1tfog\u00f3 edz\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00e1pl\u00e1lkoz\u00e1ssal is szeretn\u00e9d t\u00e1mogatni az er\u0151fesz\u00edt\u00e9seidet, ne feledkezz meg a min\u0151s\u00e9gi \u00e9trendr\u0151l. Ebben seg\u00edt a k\u00f6vetkez\u0151 cikk\u00fcnk:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\"><strong><span data-preserver-spaces=\"true\"> Egyszer\u0171 \u00fatmutat\u00f3 a kal\u00f3ri\u00e1k sz\u00e1ml\u00e1l\u00e1s\u00e1hoz \u00e9s a c\u00e9lok el\u00e9r\u00e9s\u00e9hez. <\/span><\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg\" alt=\"Hogyan haszn\u00e1ld az er\u0151s\u00edt\u0151 gumiszalagokat a teljes test edz\u00e9s\u00e9re?\" class=\"wp-image-344984\" style=\"width:843px;height:562px\" title=\"Hogyan haszn\u00e1ld az er\u0151s\u00edt\u0151 gumiszalagokat a teljes test edz\u00e9s\u00e9re?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Band-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"30_hatekony_erosito_gumiszalaggal_vegzett_gyakorlat_listaja\"><\/span>30 hat\u00e9kony, er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlat list\u00e1ja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezekhez a gyakorlatokhoz mind\u00f6ssze egy <a aria-label=\" hossz\u00fa hurkos er\u0151s\u00edt\u0151 gumiszalagra  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> hossz\u00fa hurkos er\u0151s\u00edt\u0151 gumiszalagra<\/a>, vagy egy szorosan megk\u00f6t\u00f6tt <a href=\"https:\/\/gymbeam.hu\/resistance-band-set-erosito-szett-gymbeam.html\" class=\"ek-link\"> er\u0151s\u00edt\u0151 gumiszalagra <\/a> lesz sz\u00fcks\u00e9ged. Sz\u00fcks\u00e9ged lesz egy <a href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" class=\"ek-link\"> r\u00f6videbb hurkos er\u0151s\u00edt\u0151 gumiszalagra <\/a> is. Ide\u00e1lis, ha k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa er\u0151s\u00edt\u0151 gumiszalagok vannak k\u00e9zn\u00e9l. Ez lehet\u0151v\u00e9 teszi a terhel\u00e9s sz\u00fcks\u00e9g szerinti n\u00f6vel\u00e9s\u00e9t \u00e9s cs\u00f6kkent\u00e9s\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha kezd\u0151 vagy, \u00e9s m\u00e9g nem \u00e9rzed \u00fagy, hogy nagy s\u00falyokat szeretn\u00e9l emelgetni, akkor az er\u0151s\u00edt\u0151 gumiszalagokat a<a href=\"https:\/\/gymbeam.hu\/blog\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/\"> saj\u00e1t tests\u00falyos edz\u00e9sek<\/a>&nbsp;v\u00e1ltozatoss\u00e1 t\u00e9tel\u00e9hez haszn\u00e1lhatod. <strong>Alkalmasak guggol\u00e1sokhoz, kit\u00f6r\u00e9sekhez, haspr\u00e9shez \u00e9s m\u00e1s olyan gyakorlatokhoz, amelyeket val\u00f3sz\u00edn\u0171leg m\u00e1r ismersz<\/strong>. \u00daj lend\u00fcletet adsz vel\u00fck a testednek, \u00e9s magasabb szintre emeled az edz\u00e9sedet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezekb\u0151l a gyakorlatokb\u00f3l egy edz\u00e9st is \u00f6ssze\u00e1ll\u00edthatsz, ha halad\u00f3 sportol\u00f3 vagy. K\u00e9sz\u00edts \u00faj edz\u00e9si rutint, vagy haszn\u00e1ld ezeket a gyakorlatokat a fels\u0151 vagy az als\u00f3 test edz\u00e9seid sor\u00e1n. <strong>Ez seg\u00edt v\u00e1ltozatoss\u00e1 tenni edz\u00e9sprogramodat, \u00e9s \u00faj \u00f6szt\u00f6nz\u00e9st adsz az izmoknak, hogy meger\u0151s\u00f6djenek \u00e9s n\u00f6vekedjenek.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Miel\u0151tt elkezden\u00e9d az edz\u00e9st, keress egy szil\u00e1rd szerkezetet, p\u00e9ld\u00e1ul egy <a href=\"https:\/\/gymbeam.hu\/multifunkcios-huzodzkodo-keret-gymbeam.html\" class=\"ek-link\"> h\u00faz\u00f3dzkod\u00f3 keretet,<\/a> \u00e9s r\u00f6gz\u00edtsd hozz\u00e1 az ellen\u00e1ll\u00e1si szalagot. Ne felejts el bemeleg\u00edteni minden edz\u00e9s el\u0151tt (helyben fut\u00e1s vagy <a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" class=\"ek-link\"> ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/a>). Ezut\u00e1n k\u00f6rk\u00f6r\u00f6s mozdulatokkal meleg\u00edtsd be a nagyobb \u00edz\u00fcleteidet. A f\u0151 r\u00e9sz ut\u00e1n sz\u00e1nj n\u00e9h\u00e1ny percet a ny\u00fajt\u00e1sra is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor er\u0151s\u00edt\u0151 gumiszalagokkal edzesz, \u00f6sszpontos\u00edts a megfelel\u0151 technik\u00e1ra, \u00e9s fesz\u00edtsd meg a core izmaidat. A mozdulatok legyenek ellen\u0151rz\u00f6ttek \u00e9s pr\u00f3b\u00e1ld meg el\u00e9rni a teljes mozg\u00e1startom\u00e1nyt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Popsi-_es_labgyakorlatok\"><\/span>Popsi- \u00e9s l\u00e1bgyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezeknek a gyakorlatoknak k\u00f6sz\u00f6nhet\u0151en er\u0151s\u00edted a popsidat, \u00e9s ezzel egyidej\u0171leg az el\u00fcls\u0151, h\u00e1ts\u00f3 \u00e9s bels\u0151 combokat is. R\u00e1ad\u00e1sul a legt\u00f6bb gyakorlat \u00f6sszetett (t\u00f6bb \u00edz\u00fclet is mozg\u00e1sba ker\u00fcl), lehet\u0151v\u00e9 t\u00e9ve, hogy szinte az eg\u00e9sz test izmait bevond.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. El\u00f6lguggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00c1llj \u00fagy, hogy a l\u00e1baid v\u00e1llsz\u00e9less\u00e9gben legyenek egym\u00e1st\u00f3l. L\u00e9pj r\u00e1 az er\u0151s\u00edt\u0151 gumiszalag egyik v\u00e9g\u00e9re, \u00e9s h\u00fazd \u00e1t a fejed felett \u00e9s tedd a nyakadra. Tartsd a h\u00e1tadat egyenesen, a fejedet pedig egy vonalban a gerinccel.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, \u00e9s v\u00e9gezz guggol\u00e1st a medence h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 t\u00f6rt\u00e9n\u0151 mozgat\u00e1s\u00e1val. Vigy\u00e1zz, nehogy g\u00f6rbe legyen a h\u00e1tad az \u00e1gy\u00e9ki \u00e9s a mellkasi gerinc k\u00f6rny\u00e9k\u00e9n. V\u00e1lassz olyan guggol\u00e1sm\u00e9lys\u00e9get, amelyben term\u00e9szetesen egyenesen tudod tartani a gerincedet. A t\u00e9rd, a boka \u00e9s a l\u00e1bujj tengely\u00e9nek egy helyen kell maradnia. Lefel\u00e9 mozg\u00e1skor a jobb stabilit\u00e1s \u00e9rdek\u00e9ben el\u0151re ny\u00fajthatod a karjaidat. Egyenletes mozg\u00e1ssal t\u00e9rj vissza a kiindul\u00e1si helyzetbe a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek aktiv\u00e1l\u00e1s\u00e1val kil\u00e9gz\u00e9s k\u00f6zben. Ezut\u00e1n v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, kis mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, t\u00e9rdek befel\u00e9 fordulnak, egyenetlen s\u00falyeloszl\u00e1s, s\u00falyeltol\u00f3d\u00e1s a l\u00e1bujjhegyre vagy a sarkakra.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/04\/predny-drep-1.gif\" alt=\"Hogyan v\u00e9gezd az el\u00f6lguggol\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205392\" title=\"Hogyan v\u00e9gezd az el\u00f6lguggol\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. L\u00e1bny\u00fajt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az er\u0151s\u00edt\u0151 gumiszalag egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 keret tetej\u00e9hez. Tekerd az ellenkez\u0151 v\u00e9g\u00e9t az egyik bok\u00e1d k\u00f6r\u00e9. \u00c1llj n\u00e9h\u00e1ny m\u00e9terrel a h\u00faz\u00f3dzkod\u00f3 keret el\u0151tt. A l\u00e1bad legyen cs\u00edp\u0151sz\u00e9less\u00e9gben. Enyh\u00e9n hajl\u00edtsd be a t\u00e9rdedet. Tedd a kezed a cs\u00edp\u0151dre \u00e9s aktiv\u00e1ld a core izmaidat (rekeszizom, has-, h\u00e1t- \u00e9s medencefen\u00e9k izmai). Tartsd egyenesen a h\u00e1tadat, a fejed pedig egy vonalban a gerinceddel.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Ny\u00fajtsd ki \u00e9s egyenes\u00edtsd ki a l\u00e1badat (azt, amelyen a szalag tal\u00e1lhat\u00f3). Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel. Finoman \u00e9rintsd meg a padl\u00f3t a l\u00e1baddal, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. Hajtsd v\u00e9gre a sorozatot el\u0151sz\u00f6r az egyik l\u00e1baddal, majd a m\u00e1sik l\u00e1baddal<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, befel\u00e9 fordul\u00f3 t\u00e9rdek, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/predkopavanie.gif\" alt=\"Hogyan v\u00e9gezd a l\u00e1bny\u00fajt\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205463\" title=\"Hogyan v\u00e9gezd a l\u00e1bny\u00fajt\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. L\u00e1bhajl\u00edt\u00e1s fekve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az er\u0151s\u00edt\u0151 gumiszalag egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 keret tetej\u00e9hez. Tekerd az ellenkez\u0151 v\u00e9g\u00e9t az egyik bok\u00e1d k\u00f6r\u00e9. Fek\u00fcdj hasra az edz\u0151sz\u0151nyegen. Hajl\u00edtsd be a karodat a tested mellett, \u00e9s tedd a tenyeredet a padl\u00f3ra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Ny\u00fajtsd ki a l\u00e1badat h\u00e1trafel\u00e9, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a bok\u00e1dat a h\u00e1tad fel\u00e9. \u00c9rezned kell a combhajl\u00edt\u00f3 izmod aktiv\u00e1l\u00f3d\u00e1s\u00e1t. Ezut\u00e1n v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st. Hajtsd v\u00e9gre a sorozatot el\u0151sz\u00f6r az egyik l\u00e1badon, majd a m\u00e1sik l\u00e1badon. Min\u00e9l t\u00e1volabb leszel a h\u00faz\u00f3dzkod\u00f3 kerett\u0151l, ann\u00e1l meger\u0151ltet\u0151bb lesz a gyakorlat<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/zakopavanie.gif\" alt=\"Hogyan v\u00e9gezd a l\u00e1bhajl\u00edt\u00e1st fekve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205452\" title=\"Hogyan v\u00e9gezd a l\u00e1bhajl\u00edt\u00e1st fekve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. H\u00edd gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hurkos er\u0151s\u00edt\u0151 gumiszalagot a t\u00e9rded f\u00f6l\u00e9. Fek\u00fcdj a h\u00e1tadra. Tartsd a fejedet, a h\u00e1tadat \u00e9s a karodat a sz\u0151nyegen. Hajl\u00edtsd be a t\u00e9rdedet, \u00e9s h\u00fazd a popsid fel\u00e9. A talpadat a teljes fel\u00fclettel a sz\u0151nyegen hagyhatod, vagy t\u00e1maszkodj csak a sarkadra.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a popsidat \u00e9s a core izmaidat, majd kil\u00e9gz\u00e9s k\u00f6zben emeld fel a medenc\u00e9det. Emeld addig a pontig, am\u00edg a t\u00e9rded, a cs\u00edp\u0151d \u00e9s a v\u00e1llaid egy vonalban nem lesznek. 1-2 m\u00e1sodpercig maradj ebben a helyzetben. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. A gyakorlatot meger\u0151ltet\u0151bb\u00e9 teheted, ha a l\u00e1baidat a legmagasabb pontban cs\u00edp\u0151sz\u00e9less\u00e9gben sz\u00e9tt\u00e1rod, majd \u00f6sszez\u00e1rod.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s, a farizmok nem el\u00e9gs\u00e9ges aktiv\u00e1l\u00e1sa.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/mostik-na-posilenie-zadku.gif\" alt=\"Hogyan v\u00e9gezd a h\u00edd gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205494\" title=\"Hogyan v\u00e9gezd a h\u00edd gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Guggol\u00e1s oldalra l\u00e9pve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az er\u0151s\u00edt\u0151 gumiszalag egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 keret als\u00f3 r\u00e9sz\u00e9hez. Tekerd az ellenkez\u0151 v\u00e9g\u00e9t a bal bok\u00e1d k\u00f6r\u00e9. \u00c1llj a bal oldaladdal a h\u00faz\u00f3dzkod\u00f3 kerethez. A l\u00e1bak cs\u00edp\u0151 sz\u00e9less\u00e9gben egym\u00e1s mellett legyenek, a karok pedig a test ment\u00e9n<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, tegy\u00e9l egy l\u00e9p\u00e9st oldalra, \u00e9s ezzel egyidej\u0171leg v\u00e9gezz guggol\u00e1st. Menj olyan m\u00e9lyre, ahol a h\u00e1tadat m\u00e9g egyenesen tudod tartani. A t\u00e9rd, a boka \u00e9s a l\u00e1bujjhegy tengelye egy vonalban maradjon. T\u00e9rj vissza a kiindul\u00e1si helyzetbe \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1lod a combok el\u00fcls\u0151 \u00e9s a popsid izmait. Ezut\u00e1n t\u00e9rj \u00e1t a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9sre. V\u00e9gezz egy sorozatot az egyik oldalon, majd a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, kis mozg\u00e1startom\u00e1ny, el\u0151re hajl\u00e1s, befel\u00e9 fordul\u00f3 t\u00e9rdek, egyenetlen s\u00falyeloszl\u00e1s<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/vypady-v-stoji.gif\" alt=\"Hogyan v\u00e9gezd a guggol\u00e1st oldalra l\u00e9pve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205509\" title=\"Hogyan v\u00e9gezd a guggol\u00e1st oldalra l\u00e9pve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Kagyl\u00f3 gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: helyezd a hurkos er\u0151s\u00edt\u0151 gumiszalagot a t\u00e9rded f\u00f6l\u00e9. Fek\u00fcdj oldalra. T\u00e1maszd a fejedet a behajl\u00edtott karodra, \u00e9s helyezd a felkarodat a tested el\u00e9 (a teny\u00e9r a sz\u0151nyegen legyen). Hajl\u00edtsd be a t\u00e9rdedet 90 fokban. A l\u00e1bfejeknek \u00e9rinteni\u00fck kell egym\u00e1st az eg\u00e9sz gyakorlat sor\u00e1n<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a farizmokat, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben t\u00e1rd sz\u00e9t a l\u00e1badat. 1-2 m\u00e1sodpercig maradhatsz ebben a helyzetben. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. El\u0151sz\u00f6r az egyik, majd a m\u00e1sik oldalon v\u00e9gezz el egy sorozatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, a farizmok nem el\u00e9gs\u00e9ges aktiv\u00e1l\u00e1sa.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/musla.gif\" alt=\"Hogyan v\u00e9gezd a kagyl\u00f3 gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205524\" title=\"Hogyan v\u00e9gezd a kagyl\u00f3 gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Ford\u00edtott kit\u00f6r\u00e9s t\u00e1rogat\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Fogj meg egy hossz\u00fa expandert mindk\u00e9t kezeddel a v\u00e9g\u00e9n\u00e9l, \u00e9s ny\u00fajtsd el\u0151re a karodat. \u00c1llj egyenesen, a l\u00e1baid legyenek cs\u00edp\u0151sz\u00e9less\u00e9gben.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, \u00e9s hajts v\u00e9gre egy ford\u00edtott kit\u00f6r\u00e9st a jobb l\u00e1baddal. Ezut\u00e1n forgasd jobb oldalra a t\u00f6rzsedet, \u00e9s ezzel egyidej\u0171leg t\u00e1rd sz\u00e9t a karodat. Bel\u00e9gz\u00e9s k\u00f6zben z\u00e1rd \u00f6ssze a karodat \u00e9s ford\u00edtsd vissza a t\u00f6rzsedet. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s v\u00e9gezd el ugyanezt a bal l\u00e1baddal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t, kis mozg\u00e1startom\u00e1ny, el\u0151re hajl\u00e1s, befel\u00e9 fordul\u00f3 t\u00e9rdek, ellen\u0151rizetlen mozg\u00e1s<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Rotacne-vypady-do-T.gif\" alt=\"Hogyan v\u00e9gezd a ford\u00edtott kit\u00f6r\u00e9st t\u00e1rogat\u00e1ssal er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-345006\" title=\"Hogyan v\u00e9gezd a ford\u00edtott kit\u00f6r\u00e9st t\u00e1rogat\u00e1ssal er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. S\u00e9ta oldalra<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hurkos er\u0151s\u00edt\u0151 gumiszalagot a bok\u00e1dra. Hajl\u00edtsd be a karodat \u00e9s tedd cs\u00edp\u0151re. Enyh\u00e9n el\u0151re hajolhatsz, de pr\u00f3b\u00e1ld meg egyenesen tartani a h\u00e1tadat. A t\u00e9rdek legyenek enyh\u00e9n behajl\u00edtva a l\u00e1bad pedig v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a core izmaidat \u00e9s tegy\u00e9l egy l\u00e9p\u00e9st jobbra a jobb l\u00e1baddal. Ezut\u00e1n l\u00e9pj jobbra a bal l\u00e1baddal. Ezut\u00e1n tegy\u00e9l egy l\u00e9p\u00e9st balra a bal l\u00e1baddal, majd a jobb l\u00e1baddal. L\u00e9pegess \u00edgy, am\u00edg be nem fejezed a teljes sorozatot. V\u00e9gezhetsz t\u00f6bb l\u00e9p\u00e9st is egyszerre egy oldalra, majd ut\u00e1na a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: G\u00f6rbe h\u00e1t (az \u00e1gy\u00e9ki ter\u00fcleten), kis mozg\u00e1startom\u00e1ny, t\u00falzott el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rdek, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kroky-do-boku.gif\" alt=\"Hogyan v\u00e9gezd a s\u00e9t\u00e1t oldalra er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205556\" title=\"Hogyan v\u00e9gezd a s\u00e9t\u00e1t oldalra er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Abdukci\u00f3 \u00e1llva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hurkos er\u0151s\u00edt\u0151 gumiszalagot a bok\u00e1dra. Hajl\u00edtsd be a karodat \u00e9s tedd cs\u00edp\u0151re. Enyh\u00e9n el\u0151re hajolhatsz, de pr\u00f3b\u00e1ld meg egyenesen tartani a h\u00e1tadat. A t\u00e9rdek legyenek enyh\u00e9n behajl\u00edtva a l\u00e1bad pedig v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. Aktiv\u00e1ld a core izmaidat.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Emeld oldalra a l\u00e1bad, mik\u00f6zben kif\u00fajod a leveg\u0151t, majd z\u00e1rd \u00f6ssze, mik\u00f6zben besz\u00edvod a leveg\u0151t. Ezut\u00e1n v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st. El\u0151sz\u00f6r fejezz be egy sorozatot az egyik l\u00e1baddal, majd ut\u00e1na t\u00e9rj \u00e1t a m\u00e1sik l\u00e1badra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, t\u00falzott el\u0151re d\u0151l\u00e9s, g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/unozovanie.gif\" alt=\"Hogyan v\u00e9gezd az abdukci\u00f3t \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205569\" title=\"Hogyan v\u00e9gezd az abdukci\u00f3t \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Abdukci\u00f3 \u00fclve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hurkos er\u0151s\u00edt\u0151 gumiszalagot a t\u00e9rded al\u00e1. \u00dclj le a f\u00f6ldre. Helyezd a tenyeredet a f\u00f6ldre magad m\u00f6g\u00e9 \u00e9s t\u00e1maszkodj r\u00e1. Hajl\u00edtsd be a t\u00e9rded \u00e9s tedd a l\u00e1bfejedet k\u00f6zelebb a popsidhoz.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a farizmodat, majd kil\u00e9gz\u00e9s k\u00f6zben t\u00e1rd sz\u00e9t a l\u00e1bad. 1\u20132 m\u00e1sodpercig ebben a poz\u00edci\u00f3ban maradhatsz. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben besz\u00edvod a leveg\u0151t \u00e9s t\u00e9rj \u00e1t a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9sre.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, a farizmok nem el\u00e9gs\u00e9ges aktiv\u00e1l\u00e1sa.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/roznozovanie-v-sede.gif\" alt=\"Hogyan v\u00e9gezd az abdukci\u00f3t \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205583\" title=\"Hogyan v\u00e9gezd az abdukci\u00f3t \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div><span lang=\"HU\">Ha kerek popsira \u00e9s v\u00e9kony l\u00e1bakra v\u00e1gysz, akkor ne hagyd ki a k\u00f6vetkez\u0151 cikk\u00fcnket:<\/span><strong style=\"text-align: inherit\"> <a href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/\">Hogyan form\u00e1zd a popsidat \u00e9s a l\u00e1badat<\/a>.<\/strong><\/div><\/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=\"36298,36322,48829,67360,78697,102436\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hatgyakorlatok\"><\/span>H\u00e1tgyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A trap\u00e9z-, a sz\u00e9les h\u00e1t- \u00e9s a lapockak\u00f6zi izmokat is megdolgoztathatod egy er\u0151s\u00edt\u0151 gumiszalag seg\u00edts\u00e9g\u00e9vel. Ezek a gyakorlatok el\u0151ny\u00f6sek a v\u00e1llakra \u00e9s a karokra n\u00e9zve is. Ugyanakkor a core izmokat is bekapcsolod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Evez\u00e9s el\u0151re d\u0151lve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd az er\u0151s\u00edt\u0151 gumiszalagot a f\u00f6ldre \u00e9s \u00e1llj a k\u00f6zep\u00e9re. \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9gben. Enyh\u00e9n hajl\u00edtsd be a t\u00e9rdedet, hajolj el\u0151re, \u00e9s mindk\u00e9t kezeddel fogd meg az er\u0151s\u00edt\u0151 gumiszalag v\u00e9geit. Tartsd egyenesen a h\u00e1tadat , a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Kil\u00e9gz\u00e9skor h\u00fazd a karjaidat a derekad fel\u00e9, \u00e9s bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Felfel\u00e9 menet h\u00fazd \u00f6ssze a lapock\u00e1idat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kolme-pritahy.gif\" alt=\"Hogyan v\u00e9gezd az evez\u00e9st el\u0151re d\u0151lve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205597\" title=\"Hogyan v\u00e9gezd az evez\u00e9st el\u0151re d\u0151lve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Evez\u00e9s \u00fclve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div>\n\n<strong><span lang=\"HU\">Kiindul\u00e1si helyzet:&nbsp;<\/span><\/strong>\u00dclj a f\u00f6ldre kiny\u00fajtott l\u00e1bakkal. Enyh\u00e9n behajl\u00edthatod a t\u00e9rdedet. R\u00f6gz\u00edtsd a hossz\u00fa expandert a k\u00f6zep\u00e9n\u00e9l a l\u00e1badon \u00e1tvetve. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.\n\n<\/div><\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a szalagot a derekad fel\u00e9, \u00e9s bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. A mellkas fel\u00e9 haladva h\u00fazd \u00f6ssze a lapock\u00e1idat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-sede.gif\" alt=\"Hogyan v\u00e9gezd az evez\u00e9st \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205610\" title=\"Hogyan v\u00e9gezd az evez\u00e9st \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. T\u00e1rogat\u00e1s \u00e1llva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div><strong><span lang=\"HU\">Kiindul\u00f3 helyzet:&nbsp;<\/span><\/strong>Fogd meg a hossz\u00fa expander mindk\u00e9t v\u00e9g\u00e9t (als\u00f3 markolat), \u00e9s ny\u00fajtsd el\u0151re a karodat. \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9gben. Enyh\u00e9n behajl\u00edthatod a t\u00e9rdedet. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/div><\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a h\u00e1tizmokat, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd el\u0151re a karodat. A karok azonos magass\u00e1gban maradnak. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie-v-stoji.gif\" alt=\"Hogyan v\u00e9gezd a t\u00e1rogat\u00e1st \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205626\" title=\"Hogyan v\u00e9gezd a t\u00e1rogat\u00e1st \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Evez\u00e9s fekve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd a hossz\u00fa expander egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 keret als\u00f3 r\u00e9sz\u00e9hez. Fek\u00fcdj a h\u00e1tadra, ny\u00fajtsd ki a karjaidat felfel\u00e9, \u00e9s k\u00e9t k\u00e9zzel fogd meg az er\u0151s\u00edt\u0151 gumiszalagot. H\u00fazd a v\u00e1lladat h\u00e1tra, lefel\u00e9 \u00e9s eg\u00e9sz id\u0151 alatt a sz\u0151nyegen. Hajl\u00edtsd be a t\u00e9rded.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a h\u00e1tizmokat, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben tartsd a karodat a testedhez k\u00f6zel. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s l\u00e9pj tov\u00e1bb a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9sre<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/pritahy-v-lahu.gif\" alt=\"Hogyan v\u00e9gezd az evez\u00e9st fekve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205639\" title=\"Hogyan v\u00e9gezd az evez\u00e9st fekve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mellizom_gyakorlatok\"><\/span>Mellizom gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 gumiszalag seg\u00edts\u00e9g\u00e9vel hat\u00e9konyan edzheted a mellkas domin\u00e1ns r\u00e9sz\u00e9t k\u00e9pez\u0151 kis- \u00e9s nagy mellizmokat is. Haszn\u00e1lhatod a fekv\u0151t\u00e1masz ig\u00e9nyesebb\u00e9 t\u00e9tel\u00e9re vagy kipr\u00f3b\u00e1lhatod vele a fekvenyom\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Tedd az er\u0151s\u00edt\u0151 gumiszalagot a h\u00e1tadra \u00e9s helyezd a lapock\u00e1id al\u00e1. Ezut\u00e1n t\u00e9rdelj a padl\u00f3ra, \u00e1llj deszka poz\u00edci\u00f3ba (ny\u00fajtott karokkal), \u00e9s helyezd a gumiszalag v\u00e9geit a kezeid al\u00e1. Helyezd a nyitott tenyered a f\u00f6ldre a v\u00e1llad alatt, a v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebbre nyitva. H\u00fazd a v\u00e1lladat h\u00e1tra \u00e9s lefel\u00e9, valamint h\u00fazd egym\u00e1s fel\u00e9 a lapock\u00e1idat. A k\u00f6ny\u00f6k\u00f6knek 45 fokos sz\u00f6get kell bez\u00e1rniuk a testtel. Aktiv\u00e1ld a core izmaidat, \u00e9s pr\u00f3b\u00e1ld meg a testedet egy vonalban tartani.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, v\u00e9gezz egy fekv\u0151t\u00e1maszt, \u00e9s pr\u00f3b\u00e1ld meg enyh\u00e9n meg\u00e9rinteni a padl\u00f3t a mellkasoddal az als\u00f3 helyzetben. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben nyomd a kezed a padl\u00f3ra, t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. T\u00e9rdel\u0151 fekv\u0151t\u00e1maszt\u00e1st is v\u00e9gezhetsz, ami egy k\u00f6nnyebb v\u00e1ltozat, ugyanazt a mozg\u00e1st v\u00e9gezve.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, g\u00f6rbe h\u00e1t (f\u0151leg az \u00e1gy\u00e9ki ter\u00fcleten), instabil lapock\u00e1k, kifel\u00e9 mutat\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/kliky.gif\" alt=\"Hogyan v\u00e9gezd a fekv\u0151t\u00e1maszt er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205657\" title=\"Hogyan v\u00e9gezd a fekv\u0151t\u00e1maszt er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Fekvenyom\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd az er\u0151s\u00edt\u0151 gumiszalagot a padl\u00f3ra. Fek\u00fcdj hanyatt (az er\u0151s\u00edt\u0151 gumiszalag a lapock\u00e1k alatt legyen). Fogd meg a gumiszalag k\u00e9t v\u00e9g\u00e9t, \u00e9s hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det 90 fokban. Az alkar legyen mer\u0151leges a talajra. H\u00fazd a v\u00e1lladat h\u00e1tra \u00e9s lefel\u00e9, valamint tartsd a sz\u0151nyegen eg\u00e9sz id\u0151 alatt. Hajl\u00edtsd be a t\u00e9rdedet, \u00e9s h\u00fazd a l\u00e1bfejed a popsid fel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben a mellizmok aktiv\u00e1l\u00e1s\u00e1val egyenes\u00edtsd ki karjaidat. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s ism\u00e9teld meg a mozdulatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A k\u00f6ny\u00f6k\u00f6k a test fel\u00e9 mutatnak, g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/bench-press.gif\" alt=\"Hogyan v\u00e9gezd a fekvenyom\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205670\" title=\"Hogyan v\u00e9gezd a fekvenyom\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vallizom_gyakorlatok\"><\/span>V\u00e1llizom gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><div><span lang=\"HU\">Az er\u0151s\u00edt\u0151 gumiszalagot arra is haszn\u00e1lhatod, hogy v\u00e1ltozatoss\u00e1 tegyed a v\u00e1llad edz\u00e9s\u00e9t.<span class=\"apple-converted-space\"> <\/span>Az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett v\u00e1llgyakorlatok hasonl\u00f3ak <\/span><\/div>&#013;\na <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\">s\u00falyz\u00f3kkal <\/a><span lang=\"HU\">v\u00e9gzett gyakorlatokhoz.<span class=\"apple-converted-space\"> <\/span>A karok izmait \u00e9s a core izmokat is bevonod vel\u00fck<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00e1llb\u00f3l nyom\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hossz\u00fa expandert a padl\u00f3ra, \u00e9s l\u00e9pj az egyik v\u00e9g\u00e9re. \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9gben. Fogd meg mindk\u00e9t kezeddel az expander m\u00e1sik v\u00e9g\u00e9t, egyenes\u00edtsd ki a testedet, \u00e9s h\u00fazd a mellkasodra. Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det. A tenyerek el\u0151re mutatnak. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a karod izmait, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd a karjaidat felfel\u00e9. Ugyanakkor told el\u0151re a fejedet. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tlaky-nad-hlavu.gif\" alt=\"Hogyan v\u00e9gezd a v\u00e1llb\u00f3l nyom\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205683\" title=\"Hogyan v\u00e9gezd a v\u00e1llb\u00f3l nyom\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Karemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hossz\u00fa expandert a padl\u00f3ra, \u00e9s l\u00e9pj az egyik v\u00e9g\u00e9re. \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9gben. Fogd meg k\u00e9t k\u00e9zzel az expander m\u00e1sik r\u00e9sz\u00e9t, egyenes\u00edtsd ki a tested \u00e9s h\u00fazd a mellkasodra. Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det. A tenyerek a tested fel\u00e9 mutatnak. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a karod izmait, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben ny\u00fajtsd a karjaidat felfel\u00e9. Pr\u00f3b\u00e1ld meg a k\u00f6ny\u00f6k\u00f6ddel a v\u00e1llad szintj\u00e9t el\u00e9rni. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/predpazovanie-ruk.gif\" alt=\"Hogyan v\u00e9gezd a karemel\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205698\" title=\"Hogyan v\u00e9gezd a karemel\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Oldals\u00f3 karemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hossz\u00fa expandert a padl\u00f3ra \u00e9s \u00e1llj r\u00e1 egy l\u00e1bbal (a m\u00e1sik l\u00e1baddal kicsit l\u00e9pj h\u00e1tra). Ezut\u00e1n fogd meg az expander v\u00e9geit, \u00e9s egyenes\u00edtsd ki a testedet. Tartsd a karodat k\u00f6zel a testedhez, a k\u00f6ny\u00f6k\u00f6k a test fel\u00e9 mutatnak \u00e9s enyh\u00e9n be vannak hajl\u00edtva. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a kar izmait, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld fel a karodat. A fels\u0151 helyzetben a k\u00f6ny\u00f6k\u00f6knek magasabban kell lenni\u00fck, mint a v\u00e1llaknak. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t, a k\u00f6ny\u00f6k\u00f6k t\u00fals\u00e1gosan be vannak hajl\u00edtva.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/upazovanie-v-stoji.gif\" alt=\"Hogyan v\u00e9gezd az oldals\u00f3 karemel\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205711\" title=\"Hogyan v\u00e9gezd az oldals\u00f3 karemel\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Felh\u00faz\u00e1s \u00e1llig<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: Helyezd a hossz\u00fa expandert a padl\u00f3ra, \u00e9s l\u00e9pj az egyik v\u00e9g\u00e9re. \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9gben. Fogd meg k\u00e9t k\u00e9zzel a szalag m\u00e1sik r\u00e9sz\u00e9t, egyenes\u00edtsd ki a testedet, \u00e9s emeld fel a karodat. A tenyerek a test fel\u00e9 mutatnak. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a karod izmait, hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a gumiszalagot a mellkasod f\u00f6l\u00e9. Pr\u00f3b\u00e1ld meg a k\u00f6ny\u00f6k\u00f6det a v\u00e1llad szintje f\u00f6l\u00e9 emelni fels\u0151 helyzetben. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/zdvih.gif\" alt=\"Hogyan v\u00e9gezd a felh\u00faz\u00e1st \u00e1llig er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-206577\" title=\"Hogyan v\u00e9gezd a felh\u00faz\u00e1st \u00e1llig er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. D\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldalemel\u00e9s \u00fclve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span lang=\"HU\">Kiindul\u00e1si helyzet:<\/span>&nbsp;<\/strong>\u00dclj egy  <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" class=\"ek-link\">pliometrikus dobozra<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\">edz\u0151padra<\/a>. Helyezd a hossz\u00fa expander k\u00f6zep\u00e9t a l\u00e1baid al\u00e1. Hajolj el\u0151re, \u00e9s fogd meg az expander v\u00e9geit. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Aktiv\u00e1ld a kar izmait, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld fel a karodat. A fels\u0151 helyzetben a k\u00f6ny\u00f6k\u00f6knek magasabban kell lenni\u00fck, mint a v\u00e1llaknak. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rozpazovanie.gif\" alt=\"Hogyan v\u00e9gezd a d\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldalemel\u00e9st \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205724\" title=\"Hogyan v\u00e9gezd a d\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldalemel\u00e9st \u00fclve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kargyakorlatok_tricepsz_es_bicepsz\"><\/span>Kargyakorlatok (tricepsz \u00e9s bicepsz)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 gumiszalagokat karedz\u00e9sre is haszn\u00e1lhatod. Ezek a gyakorlatok a bicepszedet \u00e9s a tricepszedet c\u00e9lozz\u00e1k meg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bicepszhajl\u00edt\u00e1s t\u00e9rdelve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: T\u00e9rdelj le a bal l\u00e1baddal, ny\u00fajtsd el\u0151re a jobb l\u00e1badat, \u00e9s hajl\u00edtsd be a t\u00e9rdedet 90 fokban. Helyezd a hossz\u00fa er\u0151s\u00edt\u0151 gumiszalagot a jobb l\u00e1bad al\u00e1, \u00e9s a jobb kezeddel fogd meg mindk\u00e9t v\u00e9g\u00e9t. Ezut\u00e1n k\u00f6ny\u00f6k\u00f6det t\u00e1maszd meg a jobb combodon (a t\u00e9rded felett). Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben a bicepsz \u00f6sszeh\u00faz\u00e1s\u00e1val h\u00fazd a tenyeredet a v\u00e1lladhoz. Bel\u00e9gz\u00e9s k\u00f6zben helyezd vissza a karodat a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot. Miut\u00e1n befejezt\u00e9l egy sorozatot az egyik karoddal, v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/koncentrovany-bicepsovy-zdvih.gif\" alt=\"Hogyan v\u00e9gezd a bicepszhajl\u00edt\u00e1st t\u00e9rdelve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205738\" title=\"Hogyan v\u00e9gezd a bicepszhajl\u00edt\u00e1st t\u00e9rdelve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bicepszhajl\u00edt\u00e1s \u00e1llva<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: L\u00e9pj az er\u0151s\u00edt\u0151 gumiszalag k\u00f6zep\u00e9re az egyik l\u00e1baddal \u00fagy, hogy a l\u00e1bak v\u00e1llsz\u00e9less\u00e9gben legyenek egym\u00e1st\u00f3l. Fogd meg a gumiszalag mindk\u00e9t v\u00e9g\u00e9t, egyenes\u00edtsd ki a tested, \u00e9s tartsd szorosan a karodat a tested mellett. A tenyerek el\u0151re mutatnak. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: H\u00fazd mindk\u00e9t tenyeredet a v\u00e1lladhoz \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a bicepszedet. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot. Pr\u00f3b\u00e1ld meg a k\u00f6ny\u00f6k\u00f6det v\u00e9gig ugyanabban a helyzetben tartani (a testedhez k\u00f6zel).<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, a k\u00f6ny\u00f6k\u00f6k t\u00fal messze vannak a testt\u0151l, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/bicepsovy-zdvih-v-stoji.gif\" alt=\"Hogyan v\u00e9gezd a bicepszhajl\u00edt\u00e1st \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205751\" title=\"Hogyan v\u00e9gezd a bicepszhajl\u00edt\u00e1st \u00e1llva er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Tricepszny\u00fajt\u00e1s <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj le a f\u00f6ldre, kiss\u00e9 hajl\u00edtsd be a t\u00e9rdedet, \u00e9s r\u00f6gz\u00edtsd a hossz\u00fa er\u0151s\u00edt\u0151 gumiszalagot a l\u00e1badhoz. H\u00fazd a gumiszalag m\u00e1sik v\u00e9g\u00e9t a fejed f\u00f6l\u00e9, \u00e9s engedd le a h\u00e1tad als\u00f3 r\u00e9sz\u00e9re. Fogd meg a gumiszalagot k\u00e9t k\u00e9zzel. Ezut\u00e1n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det 90 fokban. Hajolj egy kicsit el\u0151re, de tartsd egyenesen a h\u00e1tadat. A fejed legyen a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Egyenes\u00edtsd ki karodat \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a tricepszedet. T\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot. Koncentr\u00e1lj arra, hogy a k\u00f6ny\u00f6k\u00f6d v\u00e9gig ugyanabban a helyzetben tartsd a gyakorlat sor\u00e1n<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, a k\u00f6ny\u00f6k\u00f6k t\u00fal messze vannak a testt\u0151l, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-extenzie.gif\" alt=\"Hogyan v\u00e9gezd a tricepszny\u00fajt\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205765\" title=\"Hogyan v\u00e9gezd a tricepszny\u00fajt\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Tricepszny\u00fajt\u00e1s fej f\u00f6l\u00f6tt<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj egy pliometrikus dobozra vagy egy edz\u0151padra, \u00e9s tedd az expander egyik v\u00e9g\u00e9t a popsid al\u00e1. Fogd meg a m\u00e1sik v\u00e9g\u00e9t k\u00e9t k\u00e9zzel, \u00e9s h\u00fazd a h\u00e1tadra. Ny\u00fajtsd ki a karodat felfel\u00e9, \u00e9s hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det 90 fokban. A k\u00f6ny\u00f6k\u00f6k kifel\u00e9 mutatnak \u00e9s a fej m\u00f6g\u00f6tt vannak. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Emeld fel a karodat \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a tricepszed. Koncentr\u00e1lj arra, hogy a k\u00f6ny\u00f6k\u00f6det v\u00e9gig ugyanabban a helyzetben tartsd a gyakorlat sor\u00e1n.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/tricepsove-tlaky.gif\" alt=\"Hogyan v\u00e9gezd a tricepszny\u00fajt\u00e1st fej f\u00f6l\u00f6tt er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205779\" title=\"Hogyan v\u00e9gezd a tricepszny\u00fajt\u00e1st fej f\u00f6l\u00f6tt er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<p><div><span lang=\"HU\">Tov\u00e1bbi hat\u00e9kony gyakorlatokat tal\u00e1lhatsz a fels\u0151test edz\u00e9s\u00e9re a k\u00f6vetkez\u0151 cikk\u00fcnkben:<\/span> <a href=\"https:\/\/gymbeam.hu\/blog\/11-gyakorlat-huzodzkodo-rudra-erositett-gumiszalaggal-az-eros-kar-hat-es-torzsizomzatert\/\"><strong>11 gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal a h\u00faz\u00f3dzkod\u00f3 r\u00fadon az er\u0151s karok\u00e9rt, h\u00e1t\u00e9rt \u00e9s core izmok\u00e9rt.<\/strong><\/a><\/div><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hasizom_gyakorlatok\"><\/span>Hasizom gyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 gumiszalagokkal az egyenes, ferde \u00e9s als\u00f3 hasizmokat is hat\u00e9konyan er\u0151s\u00edtheted. Fokozd a hasedz\u00e9sed ezekkel a gyakorlatokkal!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Haspr\u00e9s t\u00e9rdelve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az expander egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 r\u00fad fels\u0151 r\u00e9sz\u00e9hez. Ezut\u00e1n t\u00e9rdelj le h\u00e1ttal a h\u00faz\u00f3dzkod\u00f3 keretnek, \u00e9s h\u00fazd \u00e1t a szalagot a fejed felett. Mindk\u00e9t kezeddel tartsd a gumiszalagot a nyakad el\u0151tt.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Hajolj el\u0151re \u00fagy, hogy k\u00f6zben megfesz\u00edted a hasizmodat, \u00e9s enyh\u00e9n g\u00f6rb\u00edtsd be a h\u00e1tadat kil\u00e9gz\u00e9s k\u00f6zben. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/skracovacky-na-kolenach.gif\" alt=\"Hogyan v\u00e9gezd a haspr\u00e9st t\u00e9rdelve er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205793\" title=\"Hogyan v\u00e9gezd a haspr\u00e9st t\u00e9rdelve er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Fav\u00e1g\u00f3 gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az expander egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 r\u00fad fels\u0151 r\u00e9sz\u00e9hez. Ezut\u00e1n \u00e1llj a h\u00faz\u00f3dzkod\u00f3 r\u00fad el\u00e9 \u00fagy, hogy a bal oldalad mutasson a r\u00fad fel\u00e9, \u00e9s k\u00e9t k\u00e9zzel fogd meg a gumiszalagot. Emeld fel a karjaidat balra a fejed el\u00e9, \u00e9s forgasd el az eg\u00e9sz t\u00f6rzsedet ugyanabba az ir\u00e1nyba. \u00c1llj v\u00e1llsz\u00e9less\u00e9gn\u00e9l nagyobb terpesz\u00e1ll\u00e1sba. Tartsd v\u00e9gig egyenesen a h\u00e1tadat.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: H\u00fazd a gumiszalagot a jobb t\u00e9rded fel\u00e9 \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben megfesz\u00edted a hasad. Ugyanakkor kiss\u00e9 hajl\u00edtsd be a t\u00e9rdedet, \u00e9s forgasd el az eg\u00e9sz t\u00f6rzsedet ugyanabba az ir\u00e1nyba. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot. Miut\u00e1n befejezted az egyik sorozatot, fordulj meg \u00fagy, hogy a jobb oldalad mutasson a h\u00faz\u00f3dzkod\u00f3 r\u00fad fel\u00e9 \u00e9s v\u00e9gezd el a gyakorlatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/drevorubac.gif\" alt=\"Hogyan v\u00e9gezd a fav\u00e1g\u00f3 gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205809\" title=\"Hogyan v\u00e9gezd a fav\u00e1g\u00f3 gyakorlatot er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Antirot\u00e1ci\u00f3s j\u00e1r\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az expander egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 kerethez. K\u00f6r\u00fclbel\u00fcl a bicepsszel egy magass\u00e1g\u00e1ban kell kiny\u00fajtva lennie (a talajjal p\u00e1rhuzamosan). Ezut\u00e1n \u00e1llj \u00fagy a h\u00faz\u00f3dzkod\u00f3 keret el\u00e9, hogy a bal oldalad mutasson fel\u00e9, k\u00e9t k\u00e9zzel fogd meg a gumiszalagot a mellkasod el\u0151tt, \u00e9s hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det 90 fokban. A gumiszalagot nem szabad maxim\u00e1lisan megfesz\u00edteni. Enyh\u00e9n hajl\u00edtsd be a t\u00e9rdedet, \u00e9s \u00e1llj \u00fagy, hogy a l\u00e1baid v\u00e1llsz\u00e9les\u00e9gn\u00e9l sz\u00e9lesebben legyenek. Tartsd a h\u00e1tadat egyenesen, a fejedet a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9. Aktiv\u00e1ld a core izmaidat.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, \u00e9s tegy\u00e9l egy l\u00e9p\u00e9st jobbra. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. Miut\u00e1n befejezted az egyik sorozatot, fordulj meg \u00e9s v\u00e9gezd el ugyanezt a gyakorlatot a jobb oldaladon is. Min\u00e9l t\u00e1volabb \u00e1llsz a h\u00faz\u00f3dzkod\u00f3 kerett\u0151l, ann\u00e1l meger\u0151ltet\u0151bb lesz a gyakorlat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, a core izmok nem megfelel\u0151 aktiv\u00e1l\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/antirotacne-chodene-s-posilnovacou-gumou.gif\" alt=\"Hogyan v\u00e9gezd az antirot\u00e1ci\u00f3s j\u00e1r\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-206593\" title=\"Hogyan v\u00e9gezd az antirot\u00e1ci\u00f3s j\u00e1r\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Ford\u00edtott haspr\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: R\u00f6gz\u00edtsd az expander egyik v\u00e9g\u00e9t a h\u00faz\u00f3dzkod\u00f3 r\u00fadhoz. Ezut\u00e1n \u00fclj le a padl\u00f3ra \u00fagy, hogy a fejed a h\u00faz\u00f3dzkod\u00f3 r\u00fad fel\u00e9 n\u00e9zzen, \u00e9s r\u00f6gz\u00edtsd a gumiszalag m\u00e1sik v\u00e9g\u00e9t a l\u00e1baidhoz (akaszd a l\u00e1bfejedre). A gumiszalagnak ebben a helyzetben kiny\u00fajtva kell lennie. Fek\u00fcdj a h\u00e1tadra, a karjaidat tedd a tested mell\u00e9. Emeld fel a l\u00e1badat, \u00e9s hajl\u00edtsd be a t\u00e9rdedet 90 fokban.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Emeld fel a medenc\u00e9det \u00e9s h\u00fazd a t\u00e9rdedet a mellkasod fel\u00e9 \u00fagy, hogy kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a hasizmodat. A h\u00e1tad fels\u0151 r\u00e9sze a sz\u0151nyegen maradjon. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/obratene-skracovacky.gif\" alt=\"Hogyan v\u00e9gezd a ford\u00edtott haspr\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205823\" title=\"Hogyan v\u00e9gezd a ford\u00edtott haspr\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Orosz csavar\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj le a padl\u00f3ra, kiss\u00e9 hajl\u00edtsd be a t\u00e9rdedet, \u00e9s akaszd a hossz\u00fa er\u0151s\u00edt\u0151 gumiszalagot a l\u00e1badra. Fogd meg k\u00e9t k\u00e9zzel a gumiszalag m\u00e1sik v\u00e9g\u00e9t, \u00e9s tartsd a mellkasod el\u0151tt. Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det 90 fokban. D\u0151lj h\u00e1tra egy kicsit, de tartsd egyenesen a h\u00e1tadat. A fejed legyen a gerinceddel egy vonalban, a v\u00e1llaidat pedig h\u00fazd h\u00e1tra \u00e9s lefel\u00e9. Aktiv\u00e1ld a core izmaidat.<\/li>\n\n\n\n<li><strong>Kivitelez\u00e9s<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a gumiszalagot az egyik cs\u00edp\u0151d fel\u00e9, bel\u00e9gz\u00e9s k\u00f6zben pedig a m\u00e1sik oldalra. Pr\u00f3b\u00e1ld meg a h\u00e1tadat v\u00e9gig ugyanabban a helyzetben tartani.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1startom\u00e1ny, ellen\u0151rizetlen mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2018\/03\/rusky-twist.gif\" alt=\"Hogyan v\u00e9gezd az orosz csavar\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-205836\" title=\"Hogyan v\u00e9gezd az orosz csavar\u00e1st er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Ha szeretn\u00e9l m\u00e9g t\u00f6bb ihletet mer\u00edteni a hasizom gyakorlatokhoz, akkor n\u00e9zd meg a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/\"><strong>Top 9 gyakorlat a hasizom feszes\u00edt\u00e9s\u00e9re er\u0151s\u00edt\u0151 gumiszalaggal.<\/strong><\/a><\/li>\n\n\n\n<li>Ebben a cikk\u00fcnkben mindenre kiterjed\u0151 instrukci\u00f3kat tal\u00e1lsz a lapos hashoz:<strong><a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\">&nbsp;Fogyj a hasadr\u00f3l \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en<\/a>.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Teljes_test_minta_edzesterv_erosito_gumiszalaggal\"><\/span>Teljes test minta edz\u00e9sterv er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ehhez az edz\u00e9shez a teljes\u00edtm\u00e9nyednek megfelel\u0151 er\u0151ss\u00e9g\u0171&nbsp;<a href=\"https:\/\/gymbeam.hu\/cross-band-level-2-erosito-gumiszalag-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagokat<\/a> v\u00e1lassz. Az alapj\u00e1n is v\u00e1ltogathatod \u0151ket, hogy mennyire neh\u00e9z egy konkr\u00e9t gyakorlat sz\u00e1modra. Vagy csin\u00e1ld \u00fagy, hogy az els\u0151 sorozatot bemeleg\u00edt\u00e9sk\u00e9pp v\u00e9gzed \u00e9s egy <a href=\"https:\/\/gymbeam.hu\/cross-band-level-1-erosito-gumiszalag-gymbeam.html\" class=\"ek-link\">v\u00e9konyabb gumiszalagot<\/a>&nbsp;haszn\u00e1lsz hozz\u00e1. A t\u00f6bbi sorozathoz pedig egy vastagabb gumiszalagot v\u00e1lassz, amely nagyobb terhel\u00e9st jelent. Csak \u00edgy lesz az edz\u00e9s el\u00e9gg\u00e9 hat\u00e9kony \u00e9s \u00edgy jelent majd igaz\u00e1n kih\u00edv\u00e1st.<\/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\">Teljes test edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><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\">El\u00f6lguggol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\u201316<\/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\u00e1bhajl\u00edt\u00e1s fekve<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ism\u00e9tl\u00e9s mindk\u00e9t oldalon<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdukci\u00f3 \u00e1llva<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ism\u00e9tl\u00e9s mindk\u00e9t oldalon<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Evez\u00e9s el\u0151re d\u0151lve<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u00e1rogat\u00e1s \u00e1llva<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekv\u0151t\u00e1masz<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1llb\u00f3l nyom\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepszhajl\u00edt\u00e1s t\u00e9rdelve<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310 ism\u00e9tl\u00e9s mindk\u00e9t oldalon<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepszny\u00fajt\u00e1s fej f\u00f6l\u00f6tt<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201310&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Orosz csavar\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">16\u201320 ism\u00e9tl\u00e9s \u00f6sszesen (v\u00e1ltogatva az oldalakat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20134<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Teljes_test_edzes_erosito_gumiszalaggal\"><\/span>Teljes test edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbi oktat\u00f3vide\u00f3nkb\u00f3l is mer\u00edthetsz inspir\u00e1ci\u00f3t az otthoni gyakorlatokhoz er\u0151s\u00edt\u0151 gumiszalaggal. Csak egy hossz\u00fa er\u0151s\u00edt\u0151 gumiszalagra \u00e9s 12 percre lesz sz\u00fcks\u00e9ged.<\/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\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\">\r\n<div class=\"wp-block-embed__wrapper\">https:\/\/www.youtube.com\/watch?v=vpujGSOI8JE&amp;ab_channel=GymBeamTV<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlatok mindazok sz\u00e1m\u00e1ra alkalmasak, akik nemr\u00e9g kezdtek edzeni. De halad\u00f3 sportol\u00f3k is haszn\u00e1lhatj\u00e1k az edz\u00e9sterv\u00fckben. Az \u00fatmutat\u00f3ink seg\u00edtenek a gyakorlatok kivitelez\u00e9s\u00e9ben.&nbsp;<strong>\u00d6ssze\u00e1ll\u00edthatsz bel\u0151le egy teljes test edz\u00e9st&nbsp;<\/strong>vagy a fent eml\u00edtett edz\u00e9sterv szerint is edzhetsz. A l\u00e1that\u00f3 eredm\u00e9nyek \u00e9rdek\u00e9ben legal\u00e1bb hetente k\u00e9tszer v\u00e9gezz edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal. De ne feledkezz meg a kiegyens\u00falyozott \u00e9trendr\u0151l sem, tov\u00e1bb\u00e1 az elegend\u0151 pihen\u00e9s is l\u00e9tfontoss\u00e1g\u00fa, hogy siker\u00fclj\u00f6n el\u00e9rni a fitness c\u00e9ljaidat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, k\u00fcldd el a bar\u00e1taidnak is \u00e9s inspir\u00e1ld \u0151ket, hogy \u0151k is kipr\u00f3b\u00e1lj\u00e1k az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett edz\u00e9sterv\u00fcnket.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Szeretn\u00e9d megtanulni, hogy hogyan kell er\u0151s\u00edt\u0151 gumiszalaggal edzeni? A cikkben utas\u00edt\u00e1sokat tal\u00e1lsz popsi-, has-, kar- \u00e9s h\u00e1tgyakorlatokhoz. Emellett egy minta edz\u00e9stervet is tartalmaz a teljes test edz\u00e9s\u00e9re.<\/p>\n","protected":false},"author":129,"featured_media":344951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7116,6432,6408],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383096","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-erosito-gumiszalagok","10":"tag-fenek-gyakorlatok","11":"tag-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan eddz\u00fcnk er\u0151s\u00edt\u0151 gumiszalaggal? Mutatunk 30 er\u0151s\u00edt\u0151 gumiszalagos gyakorlatot popsira, hasra, karra \u00e9s h\u00e1tra. Ez az edz\u00e9s kezd\u0151knek \u00e9s halad\u00f3knak is alkalmas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan eddz\u00fcnk er\u0151s\u00edt\u0151 gumiszalaggal? Mutatunk 30 er\u0151s\u00edt\u0151 gumiszalagos gyakorlatot popsira, hasra, karra \u00e9s h\u00e1tra. Ez az edz\u00e9s kezd\u0151knek \u00e9s halad\u00f3knak is alkalmas.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-12T15:29:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T11:41:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-3.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"31 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal\",\"datePublished\":\"2022-07-12T15:29:26+00:00\",\"dateModified\":\"2024-05-27T11:41:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\"},\"wordCount\":6212,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-3.png\",\"keywords\":[\"edz\u00e9s\",\"er\u0151s\u00edt\u0151 gumiszalagok\",\"fen\u00e9k gyakorlatok\",\"gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\",\"name\":\"30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1-3.png\",\"datePublished\":\"2022-07-12T15:29:26+00:00\",\"dateModified\":\"2024-05-27T11:41:23+00:00\",\"description\":\"Hogyan eddz\u00fcnk er\u0151s\u00edt\u0151 gumiszalaggal? 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