{"id":383925,"date":"2022-07-19T11:49:32","date_gmt":"2022-07-19T09:49:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383925"},"modified":"2022-07-19T11:51:42","modified_gmt":"2022-07-19T09:51:42","slug":"15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/","title":{"rendered":"12 hat\u00e9kony gyakorlat a nyaki \u00e9s a mellkasi gerinc tehermentes\u00edt\u00e9s\u00e9re"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/#Mi_okozza_a_fajdalmat_es_merevseget_a_nyaki_es_a_mellkasi_gerincben\" title=\"Mi okozza a f\u00e1jdalmat \u00e9s merevs\u00e9get a nyaki \u00e9s a mellkasi gerincben?\">Mi okozza a f\u00e1jdalmat \u00e9s merevs\u00e9get a nyaki \u00e9s a mellkasi gerincben?<\/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\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/#Egyszeru_gyakorlatok_a_nyaki_gerincre\" title=\"Egyszer\u0171 gyakorlatok a nyaki gerincre\">Egyszer\u0171 gyakorlatok a nyaki gerincre<\/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\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/#Egyszeru_gyakorlatok_a_mellkasi_gerincre\" title=\"Egyszer\u0171 gyakorlatok a mellkasi gerincre\">Egyszer\u0171 gyakorlatok a mellkasi gerincre<\/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\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/#Mire_kell_emlekezned\" title=\"Mire kell eml\u00e9kezned?\">Mire kell eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ha munka vagy tanul\u00e1s k\u00f6zben t\u00f6bb \u00f3r\u00e1t \u00fclsz a sz\u00e1m\u00edt\u00f3g\u00e9p el\u0151tt, kellemetlen f\u00e1jdalmat \u00e9s merevs\u00e9get \u00e9rezhetsz a nyakadban vagy a h\u00e1t fels\u0151 r\u00e9sz\u00e9n. A nyaki \u00e9s mellkasi gerinc tehermentes\u00edt\u00e9s\u00e9re szolg\u00e1l\u00f3 gyakorlatok seg\u00edthetnek megszabadulni t\u0151le.<strong> A reggeli vagy esti relax\u00e1ci\u00f3s \u00e9s ny\u00fajt\u00e1si rutinodhoz is adhatod \u0151ket.<\/strong> Azonban ezeket a gyakorlatokat akkor fogod a legjobban \u00e9rt\u00e9kelni, k\u00fcl\u00f6n\u00f6sen egy mozgalmas nap alatt \u00e9s ut\u00e1n, amikor fel kell oldanod a h\u00e1tadban a fesz\u00fclts\u00e9get.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fontos, hogy munka vagy tanul\u00e1s k\u00f6zben sz\u00fcneteket tartsunk egy k\u00f6nny\u0171 ny\u00fajt\u00e1ssal. Seg\u00edtenek egy kicsit k\u00f6nnyebben \u00e1tv\u00e9szelni az eg\u00e9sz napot. A nyaki \u00e9s mellkasi gerinctorna kiv\u00e1l\u00f3an alkalmas erre a c\u00e9lra. Csak n\u00e9h\u00e1ny percet vesz ig\u00e9nybe, \u00e9s n\u00e9h\u00e1nyat az \u00edr\u00f3asztaln\u00e1l \u00fclve is elv\u00e9gezhetsz.<\/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=\"Mi_okozza_a_fajdalmat_es_merevseget_a_nyaki_es_a_mellkasi_gerincben\"><\/span>Mi okozza a f\u00e1jdalmat \u00e9s merevs\u00e9get a nyaki \u00e9s a mellkasi gerincben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>F\u00e1jdalom \u00e9s merevs\u00e9g a h\u00e1t fels\u0151 r\u00e9sz\u00e9ben egy\u00e1ltal\u00e1n nem szokatlan jelens\u00e9g. <strong>Gyakran a rossz testtart\u00e1s, a munkahelyen val\u00f3 hossz\u00fa ideig tart\u00f3 \u00fcl\u00e9s vagy \u00e1ll\u00e1s, esetleg a telefon vagy a k\u00f6nyv f\u00f6l\u00f6tt val\u00f3 g\u00f6rnyed\u00e9s okozza.<\/strong> A hideg is okozhat ilyen probl\u00e9m\u00e1kat. A hideg k\u00f6rnyezet hat\u00e1s\u00e1ra az erek \u00f6sszesz\u0171k\u00fclnek, \u00e9s a v\u00e9r kev\u00e9sb\u00e9 j\u00f3l tud \u00e1ramolni. Ez merevs\u00e9ghez vezethet. A f\u0151 probl\u00e9ma azonban az edz\u0151teremben val\u00f3 meger\u0151ltet\u0151 edz\u00e9s is lehet, amely izomfesz\u00fclts\u00e9get okoz ezen a ter\u00fcleten. A nyaki \u00e9s mellkasi gerinc k\u00f6r\u00fcli izmok ny\u00fajt\u00e1s\u00e1val megk\u00f6nnyebb\u00fcl\u00e9st \u00e9rezhetsz \u00e9s cs\u00f6kkentheted a fesz\u00fclts\u00e9get. Seg\u00edts\u00e9g\u00e9vel f\u00e1jdalommentesen birk\u00f3zhatsz meg a napi tev\u00e9kenys\u00e9geiddel.&nbsp;<span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">K\u00edv\u00e1ncsi vagy, hogy mi\u00e9rt f\u00e1j a h\u00e1tad? Akkor ne hagyd ki a <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/hatfajas-mi-a-10-leggyakoribb-oka-es-hogyan-szabadulj-meg-tole\/\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\"> H\u00e1tf\u00e1j\u00e1s: a 10 leggyakoribb ok \u00e9s megold\u00e1s, hogy megszabadulj t\u0151le c\u00edm\u0171 cikk\u00fcnket. <\/span><\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"A nyak- \u00e9s mellkasi f\u00e1jdalom okai\" class=\"wp-image-346017\" width=\"843\" height=\"562\" title=\"A nyak- \u00e9s mellkasi f\u00e1jdalom okai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Egyszeru_gyakorlatok_a_nyaki_gerincre\"><\/span>Egyszer\u0171 gyakorlatok a nyaki gerincre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Megszabadulni a nyak merevs\u00e9g\u00e9t\u0151l \u00e9s fesz\u00fclts\u00e9g\u00e9t\u0151l egyszer\u0171. A k\u00f6vetkez\u0151 gyakorlatok seg\u00edts\u00e9g\u00e9vel teheted meg, ami nem fog sok id\u0151t ig\u00e9nybe venni. \u00c9s mindenk\u00e9ppen meg\u00e9ri, hogy megk\u00f6nnyebb\u00fcl\u00e9st \u00e9rezz. <strong>Munkahelyi edz\u00e9s k\u00f6zben<\/strong> a sz\u00e9ken \u00fclve is maradhatsz. Otthon egy <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" class=\"ek-link\">fitness labd\u00e1t<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/mint-jogamatrac-beastpink.html\" class=\"ek-link\"> j\u00f3gasz\u0151nyeget <\/a><\/span><strong><span data-preserver-spaces=\"true\">is haszn\u00e1lhatsz.<\/span><\/strong><span data-preserver-spaces=\"true\"> Ha <\/span><strong><span data-preserver-spaces=\"true\"> edz\u00e9s el\u0151tt vagy ut\u00e1n<\/span><\/strong><span data-preserver-spaces=\"true\"> ny\u00fajtasz, akkor haszn\u00e1lhatsz egy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\">edz\u0151padot <\/a>vagy egy<a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" class=\"ek-link\">pliometrikus dobozt<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ny\u00fajt\u00e1s sor\u00e1n ne feledd, hogy a mozdulatoknak <strong>sim\u00e1knak, kontroll\u00e1ltnak \u00e9s lass\u00fanak<\/strong> kell lenni\u00fck. Pr\u00f3b\u00e1ld meg minden ism\u00e9tl\u00e9sn\u00e9l egy kicsit n\u00f6velni a mozg\u00e1s tartom\u00e1ny\u00e1t. Ha hetente t\u00f6bbsz\u00f6r ny\u00fajtasz, akkor id\u0151vel fejl\u0151dni fogsz. <strong>Pr\u00f3b\u00e1lj legal\u00e1bb 15-30, maximum 60 m\u00e1sodpercig maradni a v\u00e9gs\u0151 poz\u00edci\u00f3kban<\/strong> (nem vonatkozik a dinamikus gyakorlatokra). Csak akkor lesz hat\u00e9kony a gyakorlat. A legjobb eredm\u00e9nyt akkor \u00e9rheted el, ha ezt a ny\u00fajt\u00e1st minden nap elv\u00e9gzed. De kezdetben pr\u00f3b\u00e1ld meg hetente legal\u00e1bb 2-3 alkalommal beiktatni.&nbsp;<span style=\"color: #ff6600\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha olyan gyakorlatokat keresel, amelyekkel az eg\u00e9sz h\u00e1tadat ellaz\u00edthatod, akkor a <a href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" class=\"ek-link\"><strong>20 gyakorlat, amelyek seg\u00edtenek enyh\u00edteni a h\u00e1tf\u00e1j\u00e1st<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben tal\u00e1lhatod meg \u0151ket.<\/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\">Dinamikus nyakny\u00fajt\u00e1s tark\u00f3n \u00f6sszefonott ujjakkal<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet:<\/strong> \u00dclj t\u00f6r\u00f6k\u00fcl\u00e9sben vagy \u00fagy, hogy a lehet\u0151 legk\u00e9nyelmesebben \u00e9rezd magad. Ny\u00fajtsd ki a karodat felfel\u00e9, \u00e9s tegyed a tenyeredet tark\u00f3dra \u00f6sszefont ujjakkal. A k\u00f6ny\u00f6k\u00f6k a testt\u0151l ellent\u00e9tes ir\u00e1nyba mutassanak. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: D\u00f6ntsd el\u0151re a fejedet a mellkasodhoz, h\u00fazd \u00f6ssze a k\u00f6ny\u00f6k\u00f6det, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben enyh\u00e9n dombor\u00edtsd a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t. Maradhatsz n\u00e9h\u00e1ny m\u00e1sodpercig 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.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1s, a kezek t\u00falzott r\u00e1szor\u00edt\u00e1sa a fejre.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/01-Predklon-hlavy-s-rukama-v-tyl.gif\" alt=\"Hogyan v\u00e9gezd a dinamikus nyakny\u00fajt\u00e1st tark\u00f3n \u00f6sszefonott ujjakkal, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346042\" title=\"Hogyan v\u00e9gezd a dinamikus nyakny\u00fajt\u00e1st tark\u00f3n \u00f6sszefonott ujjakkal, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nyakny\u00fajt\u00e1s tark\u00f3n \u00f6sszefonott ujjakkal<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj t\u00f6r\u00f6k\u00fcl\u00e9sben vagy \u00fagy, hogy a lehet\u0151 legk\u00e9nyelmesebben \u00e9rezd magad. Ny\u00fajtsd ki a karodat felfel\u00e9, \u00e9s tegyed a tenyeredet tark\u00f3dra \u00f6sszefont ujjakkal. A k\u00f6ny\u00f6k\u00f6k a testt\u0151l ellent\u00e9tes ir\u00e1nyba mutassanak. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: D\u00f6ntsd el\u0151re a fejedet a mellkasodhoz, h\u00fazd \u00f6ssze a k\u00f6ny\u00f6k\u00f6det, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben enyh\u00e9n dombor\u00edtsd a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t. L\u00e9legezz term\u00e9szetesen, \u00e9s pr\u00f3b\u00e1lj legal\u00e1bb 15-30 m\u00e1sodpercig ebben a helyzetben maradni. \u00c9rezned kell, hogy a nyaki gerinc k\u00f6r\u00fcli izmok fokozatosan ellazulnak. Ez \u00fagy fog t\u00fckr\u00f6z\u0151dni, hogy k\u00f6zelebb tudod vinni a fejed a mellkasodhoz. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot m\u00e9g 2-3 alkalommal.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1s, a kezek t\u00falzott fejre szor\u00edt\u00e1sa, a poz\u00edci\u00f3 t\u00fal r\u00f6vid ideig val\u00f3 tart\u00e1sa.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Predklon-hlavy-s-rukama-v-tyl-static.gif\" alt=\"Hogyan v\u00e9gezd a nyakny\u00fajt\u00e1st tark\u00f3n \u00f6sszefonott ujjakkal, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346056\" title=\"Hogyan v\u00e9gezd a nyakny\u00fajt\u00e1st tark\u00f3n \u00f6sszefonott ujjakkal, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Fejk\u00f6rz\u00e9s f\u00e9lk\u00f6r\u00f6kkel, el\u00f6l<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj t\u00f6r\u00f6k\u00fcl\u00e9sben vagy \u00fagy, hogy a lehet\u0151 legk\u00e9nyelmesebben \u00e9rezd magad. Tedd laz\u00e1n a kezed a t\u00e9rdedre. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: El\u0151sz\u00f6r d\u00f6ntsd a fejedet az egyik v\u00e1lladra. L\u00e9legezz be, \u00e9s hajtsd el\u0151re a fejedet, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben \u00edrj le egy f\u00e9lk\u00f6rt a m\u00e1sik v\u00e1llad ir\u00e1ny\u00e1ba. Ezut\u00e1n t\u00e9rj vissza az els\u0151 v\u00e1lladhoz egy f\u00e9lk\u00f6r le\u00edr\u00e1s\u00e1val. Folytasd mindaddig, am\u00edg mindk\u00e9t oldalra legal\u00e1bb 5 f\u00e9lk\u00f6rt nem csin\u00e1lsz.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1sok<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Pulkruhy-hlavou-vpredu.gif\" alt=\"Hogyan v\u00e9gezd a fejk\u00f6rz\u00e9st f\u00e9lk\u00f6r\u00f6kkel, el\u00f6l, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346070\" title=\"Hogyan v\u00e9gezd a fejk\u00f6rz\u00e9st f\u00e9lk\u00f6r\u00f6kkel, el\u00f6l, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Fejk\u00f6rz\u00e9s f\u00e9lk\u00f6r\u00f6kkel, h\u00e1tul<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj t\u00f6r\u00f6k\u00fcl\u00e9sben vagy \u00fagy, hogy a lehet\u0151 legk\u00e9nyelmesebben \u00e9rezd magad. Tedd laz\u00e1n a kezed a t\u00e9rdedre. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: El\u0151sz\u00f6r d\u00f6ntsd a fejedet az egyik v\u00e1lladra. L\u00e9legezz be, \u00e9s hajtsd h\u00e1tra a fejedet, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben \u00edrj le egy f\u00e9lk\u00f6rt a m\u00e1sik v\u00e1llad ir\u00e1ny\u00e1ba. Ezut\u00e1n t\u00e9rj vissza az els\u0151 v\u00e1lladhoz egy f\u00e9lk\u00f6r le\u00edr\u00e1s\u00e1val. Folytasd mindaddig, am\u00edg mindk\u00e9t oldalra legal\u00e1bb 5 f\u00e9lk\u00f6rt nem csin\u00e1lsz.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1sok<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Pulkruhy-vzadu.gif\" alt=\"Hogyan v\u00e9gezd a fejk\u00f6rz\u00e9st f\u00e9lk\u00f6r\u00f6kkel, h\u00e1tul, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346084\" title=\"Hogyan v\u00e9gezd a fejk\u00f6rz\u00e9st f\u00e9lk\u00f6r\u00f6kkel, h\u00e1tul, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Fejbiccent\u00e9s oldalra<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj egy sz\u00e9k, egy doboz vagy egy edz\u0151sz\u0151nyeg sz\u00e9l\u00e9re. Helyezd a jobb tenyeredet a bal f\u00fcledre. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: L\u00e9legezz be, \u00e9s d\u00f6ntsd el\u0151re a fejedet a jobb v\u00e1lladhoz. L\u00e9legezz term\u00e9szetesen, \u00e9s maradj ebben a helyzetben legal\u00e1bb 15-30 m\u00e1sodpercig. Ezut\u00e1n cser\u00e9ld ki a kezed, \u00e9s v\u00e9gezd el ugyanezt a mozdulatsort m\u00e1sik oldalon. Ezut\u00e1n t\u00e9rjen vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot m\u00e9g 2-3 alkalommal.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1s, a v\u00e1llak felemelkednek, a kezek t\u00falzottan a fejhez nyom\u00f3dnak.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Uklony-hlavy-do-strany.gif\" alt=\"Hogyan v\u00e9gezd a fejbiccent\u00e9st oldalra, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346098\" title=\"Hogyan v\u00e9gezd a fejbiccent\u00e9st oldalra, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Oldalir\u00e1ny\u00fa nyakny\u00fajt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: \u00dclj egy sz\u00e9k, egy doboz vagy egy edz\u0151sz\u0151nyeg sz\u00e9l\u00e9re. Helyezd a jobb tenyeredet a bal f\u00fcledre. Tartsd egyenesen a h\u00e1tadat, a fejedet a gerinceddel egy vonalban, a v\u00e1lladat pedig h\u00e1tra \u00e9s lefel\u00e9.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: D\u00f6ntsd a fejedet jobb oldalra a h\u00f3naljad fel\u00e9. Enyh\u00e9n nyomhatod is a fejed h\u00e1ts\u00f3 r\u00e9sz\u00e9t. L\u00e9legezz term\u00e9szetesen, \u00e9s pr\u00f3b\u00e1lj ebben a helyzetben maradni 20-30 m\u00e1sodpercig. \u00c9rezned kell a n\u00f6vekv\u0151 fesz\u00fclts\u00e9get a nyak h\u00e1ts\u00f3 r\u00e9sz\u00e9n eg\u00e9szen a v\u00e1lladig. Ezut\u00e1n tedd vissza a fejedet a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot m\u00e9g 2-3 alkalommal. Ezut\u00e1n v\u00e1lts oldalt, \u00e9s v\u00e9gezd el ugyanazt a gyakorlatot a bal oldalon is.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1s, a v\u00e1llak felemelkednek, a kezek t\u00falzottan a fejhez nyom\u00f3dnak.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Bocni-predklon-hlavy.gif\" alt=\"Hogyan v\u00e9gezd az oldalir\u00e1ny\u00fa nyakny\u00fajt\u00e1st, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-346113\" title=\"Hogyan v\u00e9gezd az oldalir\u00e1ny\u00fa nyakny\u00fajt\u00e1st, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/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=\"4473,44974,58828,62743,62749,62755\" ><\/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=\"Egyszeru_gyakorlatok_a_mellkasi_gerincre\"><\/span>Egyszer\u0171 gyakorlatok a mellkasi gerincre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbi gyakorlatokat k\u00fcl\u00f6n\u00f6sen akkor fogod \u00e9rt\u00e9kelni, ha merevs\u00e9get \u00e9rzel a mellkasi gerincedben, \u00e9s m\u00f3dot keresel annak ellaz\u00edt\u00e1s\u00e1ra. Hasznos lesz a nap folyam\u00e1n, k\u00fcl\u00f6n\u00f6sen egy hossz\u00fa \u00fcl\u00e9s ut\u00e1n vagy edz\u00e9s el\u0151tt. A mellkasi gerinc, amelyhez a bord\u00e1k csatlakoznak, befoly\u00e1solja a v\u00e1llak m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s a gerinc stabilit\u00e1s\u00e1t. Ami a mozg\u00e1st illeti, f\u0151k\u00e9nt a t\u00f6rzs forg\u00e1s\u00e1t v\u00e9gzi. <strong>Az al\u00e1bbi v\u00e1logatott gyakorlatok seg\u00edts\u00e9g\u00e9vel, amelyek seg\u00edtik a mozg\u00e1st \u00e9s az eg\u00e9sz mellkas aktiv\u00e1l\u00e1s\u00e1t, napk\u00f6zben \u00e9s edz\u00e9s k\u00f6zben t\u00e1mogathatod a j\u00f3 testtart\u00e1st.<\/strong> A mellkasi gerinc k\u00f6r\u00fcli izmok ny\u00fajt\u00e1s\u00e1hoz csak egy edz\u0151sz\u0151nyegre lesz sz\u00fcks\u00e9ged.<span style=\"color: #ff6600\">&nbsp;[7]<\/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. Macska-teh\u00e9n p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra. Tartsd a csukl\u00f3dat a v\u00e1llaid alatt, a t\u00e9rdedet pedig k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 vagy valamivel sz\u00e9lesebb t\u00e1vols\u00e1gra.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Billentsd el\u0151re a fejed a mellkasod fel\u00e9 \u00e9s dombor\u00edtsd be a h\u00e1tadat. Billentsd el\u0151re a medenc\u00e9det \u00e9s a hasadat. Emeld fel a fejedet \u00e9s homor\u00edts a h\u00e1taddal, mik\u00f6zben bel\u00e9legzel (a hasad k\u00f6zelebb ker\u00fcl a sz\u0151nyeghez). Ezut\u00e1n ism\u00e9teld meg ezt a mozg\u00e1ssorozatot n\u00e9h\u00e1nyszor.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, ellen\u0151rizetlen mozg\u00e1sok<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Hogyan v\u00e9gezd a macska-teh\u00e9n p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318496\" title=\"Hogyan v\u00e9gezd a macska-teh\u00e9n p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. T\u00e9rdel\u0151 T-gerincforgat\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Tartsd a jobb kezed a fejeden (a f\u00fcled m\u00f6g\u00f6tt), \u00e9s kil\u00e9gz\u00e9s k\u00f6zben forgasd a mellkasod jobbra. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot. Ezut\u00e1n v\u00e1lts kezet \u00e9s v\u00e9gezd el a forgat\u00e1st a m\u00e1sik oldalra.<\/li><li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, kis mozg\u00e1sterjedelem, a k\u00e9z t\u00falzott r\u00e1szor\u00edt\u00e1sa a fejre.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Hogyan v\u00e9gezd a t\u00e9rdel\u0151 T-gerincforgat\u00e1st, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318566\" title=\"Hogyan v\u00e9gezd a t\u00e9rdel\u0151 T-gerincforgat\u00e1st, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. T\u0171 bef\u0171z\u00e9se gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Emeld fel a bal karodat a mennyezet fel\u00e9, mik\u00f6zben bel\u00e9legzel \u00e9s forgasd el a mellkasodat \u00e9s a fejedet ugyanabba az ir\u00e1nyba. Ezut\u00e1n dugd \u00e1t a bal karodat a jobb karod alatti r\u00e9sen \u00e9s forgasd el a t\u00f6rzsedet ugyanabba az ir\u00e1nyba. Ek\u00f6zben helyezd a fejed a sz\u0151nyegre (a f\u00fcleddel \u00e9rintsd meg). A tekinteted a dolgoz\u00f3 karod fel\u00e9 ir\u00e1nyuljon. Ne felejtsd el, hogy csak a fels\u0151testedet kell mozgatnod. Ism\u00e9teld meg a gyakorlatot n\u00e9h\u00e1nyszor az egyik oldalon, majd cser\u00e9ld ki a karodat.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Ellen\u0151rizetlen mozg\u00e1s, kis mozg\u00e1sterjedelem.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Hogyan v\u00e9gezd a t\u0171 bef\u0171z\u00e9se gyakorlatot, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318594\" title=\"Hogyan v\u00e9gezd a t\u0171 bef\u0171z\u00e9se gyakorlatot, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. T-gerinc forg\u00e1s el\u0151re hajolva<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: v\u00e1llsz\u00e9less\u00e9g\u0171 (vagy kiss\u00e9 sz\u00e9lesebb) terpesz.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Hajl\u00edtsd be a t\u00e9rdedet \u00e9s egyenes h\u00e1ttal d\u0151lj m\u00e9lyen el\u0151re. K\u00f6zben helyezd a tenyeredet vagy az ujjaidat a sz\u0151nyegre. Emeld fel az egyik karodat a mennyezet fel\u00e9, mik\u00f6zben bel\u00e9legzel \u00e9s ford\u00edtsd el a t\u00f6rzsedet \u00e9s a fejedet ugyanabba az ir\u00e1nyba. K\u00f6zben a dolgoz\u00f3 karod fel\u00e9 n\u00e9zz. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, mik\u00f6zben bel\u00e9legzel, majd v\u00e9gezd el a csavart a m\u00e1sik oldalra.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: ellen\u0151rizetlen mozg\u00e1s, kis mozg\u00e1sterjedelem, g\u00f6rbe h\u00e1t.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Hogyan v\u00e9gezd a T-gerinc forg\u00e1st el\u0151re hajolva, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318608\" title=\"Hogyan v\u00e9gezd a T-gerinc forg\u00e1st el\u0151re hajolva, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Bel\u00e9gz\u00e9s k\u00f6zben told a tests\u00falyod a fels\u0151 v\u00e9gtagokra, nyomd a tenyeredet a sz\u0151nyeghez \u00e9s emeld fel a cs\u00edp\u0151det a mennyezet fel\u00e9. Ugyanakkor ny\u00fajtsd ki a karodat \u00e9s a l\u00e1badat. A t\u00e9rded enyh\u00e9n behajl\u00edthatod. A fejed maradjon egy vonalban a gerinceddel, a h\u00e1tad legyen egyenes. Maradj n\u00e9h\u00e1ny m\u00e1sodpercig a fels\u0151 helyzetben, l\u00e9legezz term\u00e9szetesen. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, r\u00e1ngat\u00f3z\u00f3 \u00e9s kontroll\u00e1latlan mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Hogyan v\u00e9gezd a lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318454\" title=\"Hogyan v\u00e9gezd a lefel\u00e9 n\u00e9z\u0151 kutya p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. K\u00f6ly\u00f6kkutya p\u00f3z<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kiindul\u00e1si helyzet<\/strong>: Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra. Tartsd a t\u00e9rdedet k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 vagy kiss\u00e9 sz\u00e9lesebb t\u00e1vols\u00e1gra.<\/li><li><strong>Kivitelez\u00e9s<\/strong>: Ny\u00fajtsd ki a karodat magad el\u00e9 \u00e9s helyezd a homlokodat a sz\u0151nyegre. Tartsd a t\u00e9rdedet a cs\u00edp\u0151d alatt \u00e9s kiss\u00e9 h\u00fazd be a hasadat. Maradj ebben a helyzetben n\u00e9h\u00e1ny percig \u00e9s l\u00e9legezz term\u00e9szetesen. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n ism\u00e9teld meg n\u00e9h\u00e1nyszor a gyakorlatot.<\/li><li><strong>Gyakori hib\u00e1k<\/strong>: Kis mozg\u00e1sterjedelem, hajl\u00edtott k\u00f6ny\u00f6k.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Hogyan v\u00e9gezd a k\u00f6ly\u00f6kkutya p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\" class=\"wp-image-318482\" title=\"Hogyan v\u00e9gezd a k\u00f6ly\u00f6kkutya p\u00f3zt, hogy megszabadulj a h\u00e1tf\u00e1j\u00e1st\u00f3l?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_kell_emlekezned\"><\/span>Mire kell eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A nyaki vagy mellkasi gerinc f\u00e1jdalma vagy merevs\u00e9ge nagyon kellemetlenn\u00e9 teheti a napot \u00e9s az edz\u00e9si rutint. Szerencs\u00e9re van egy hat\u00e9kony megold\u00e1s \u2013 a relax\u00e1ci\u00f3s gyakorlatok. <strong>A reggeli vagy esti ny\u00fajt\u00e1si rutinodhoz adhatod \u0151ket. Hasznosak azonban edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni ny\u00fajt\u00e1s sor\u00e1n is.<\/strong> Ezenk\u00edv\u00fcl munka vagy tanul\u00e1s k\u00f6zben is v\u00e9gezhetsz nyaki gerinc laz\u00edt\u00f3 gyakorlatokat. Csak n\u00e9h\u00e1ny percet vesz ig\u00e9nybe, ami mindenk\u00e9ppen meg\u00e9ri a megk\u00f6nnyebb\u00fcl\u00e9st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9d a maximumot ny\u00fajtani a h\u00e1tad\u00e9rt, tov\u00e1bbi inform\u00e1ci\u00f3k\u00e9rt \u00e9s tippek\u00e9rt olvasd el a <a href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-a-hosszantarto-ules-okozta-hatfajas-enyhitesere\/\" class=\"ek-link\"><strong> 7 tipp, hogyan gy\u0151zheted le ki a hossz\u00fa ideig tart\u00f3 \u00fcl\u00e9s okozta h\u00e1tf\u00e1j\u00e1st<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznos volt sz\u00e1modra ez a cikk? Felt\u00e9tlen\u00fcl k\u00fcldd el a bar\u00e1taidnak, \u00e9s seg\u00edts nekik is enyh\u00edteni a nyak- vagy mellkasmerevs\u00e9get.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Merevs\u00e9get vagy f\u00e1jdalmat \u00e9rzel a nyaki vagy a mellkasi gerincben? Pr\u00f3b\u00e1ld ki ezeket a hat\u00e9kony gyakorlatokat, amelyek seg\u00edtenek megszabadulni a merevs\u00e9gt\u0151l \u00e9s a f\u00e1jdalomt\u00f3l ezeken a ter\u00fcleteken. K\u00fcl\u00f6n\u00f6sen hossz\u00fa munkahelyi vagy tanul\u00e1ssal t\u00f6lt\u00f6tt nap ut\u00e1n ide\u00e1lisak.<\/p>\n","protected":false},"author":129,"featured_media":345988,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6408,6360,7380,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383925","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-gyakorlatok","9":"tag-hat","10":"tag-nyujtas","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 hat\u00e9kony gyakorlat a nyaki \u00e9s a mellkasi gerinc tehermentes\u00edt\u00e9s\u00e9re - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan lehet tehermentes\u00edteni a nyaki \u00e9s a mellkasi gerincet? 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