{"id":385409,"date":"2022-07-27T15:45:52","date_gmt":"2022-07-27T13:45:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385409"},"modified":"2024-05-27T13:35:01","modified_gmt":"2024-05-27T11:35:01","slug":"gyakorlatok-listaja-hat-izmok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/","title":{"rendered":"9 legjobb h\u00e1tizom gyakorlat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#A_9_a_leghatekonyabb_gyakorlat_a_hatad_a_csuklyasizom_es_a_nagy_hatizom_szamara\" title=\"A 9 a leghat\u00e9konyabb gyakorlat a h\u00e1tad, a csukly\u00e1sizom \u00e9s a nagy h\u00e1tizom sz\u00e1m\u00e1ra\">A 9 a leghat\u00e9konyabb gyakorlat a h\u00e1tad, a csukly\u00e1sizom \u00e9s a nagy h\u00e1tizom sz\u00e1m\u00e1ra<\/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\/gyakorlatok-listaja-hat-izmok\/#1_Felhuzas\" title=\"1. Felh\u00faz\u00e1s\">1. Felh\u00faz\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#2_Dontott_torzsu_evezes_sulyzoval\" title=\"2. D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s s\u00falyz\u00f3val\">2. D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s s\u00falyz\u00f3val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#3_Evezes_csigan\" title=\"3. Evez\u00e9s csig\u00e1n\">3. Evez\u00e9s csig\u00e1n<\/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\/gyakorlatok-listaja-hat-izmok\/#4_Huzodzkodas_szeles_fogassal\" title=\"4. H\u00faz\u00f3dzkod\u00e1s sz\u00e9les fog\u00e1ssal\">4. H\u00faz\u00f3dzkod\u00e1s sz\u00e9les fog\u00e1ssal<\/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\/gyakorlatok-listaja-hat-izmok\/#5_Felso_csigas_lehuzas_szeles_fogassal\" title=\"5. Fels\u0151 csig\u00e1s leh\u00faz\u00e1s sz\u00e9les fog\u00e1ssal\">5. Fels\u0151 csig\u00e1s leh\u00faz\u00e1s sz\u00e9les fog\u00e1ssal<\/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\/gyakorlatok-listaja-hat-izmok\/#6_Lehuzas_forditott_fogassal\" title=\"6. Leh\u00faz\u00e1s ford\u00edtott fog\u00e1ssal\">6. Leh\u00faz\u00e1s ford\u00edtott fog\u00e1ssal<\/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\/gyakorlatok-listaja-hat-izmok\/#7_Evezes_ferde_padon_kezsulyzoval\" title=\"7. Evez\u00e9s ferde padon, k\u00e9zs\u00falyz\u00f3val\">7. Evez\u00e9s ferde padon, k\u00e9zs\u00falyz\u00f3val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#8_Egykaros_evezes_sulyzoval\" title=\"8. Egykaros evez\u00e9s s\u00falyz\u00f3val\">8. Egykaros evez\u00e9s s\u00falyz\u00f3val<\/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\/gyakorlatok-listaja-hat-izmok\/#9_Csigas_lehuzas_allo_helyzetben\" title=\"9. Csig\u00e1s leh\u00faz\u00e1s \u00e1ll\u00f3 helyzetben\">9. Csig\u00e1s leh\u00faz\u00e1s \u00e1ll\u00f3 helyzetben<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#Mi_a_kovetkezo_lepes\" title=\"Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?\">Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A h\u00e1tizomzat val\u00f3sz\u00edn\u0171leg az egyik legelhanyagoltabb izomcsoport az edz\u0151teremben. Sokan ink\u00e1bb a kar vagy a mellkas er\u0151s\u00edt\u00e9s\u00e9re koncentr\u00e1lnak, \u00e9s sokkal kevesebb figyelmet ford\u00edtanak a h\u00e1tizmokra. Nagy k\u00e1r, mert a h\u00e1tizomzat jelent\u0151s hat\u00e1ssal van az eg\u00e9sz alakra, a megjelen\u00e9sre \u00e9s a test szimmetri\u00e1j\u00e1ra. Mi t\u00f6bb, a megfelel\u0151 t\u00edpus\u00fa gyakorlatok kiv\u00e1laszt\u00e1sa gyakran d\u00f6nt\u0151 fontoss\u00e1g\u00fa a h\u00e1tf\u00e1j\u00e1s \u00e9s m\u00e1s hasonl\u00f3 probl\u00e9m\u00e1k kezel\u00e9s\u00e9ben is. A j\u00f3l fejlett h\u00e1tizmok egyik eszt\u00e9tikai el\u0151nye, hogy seg\u00edt el\u00e9rni a V alak\u00fa testalkatot, ami a test\u00e9p\u00edt\u0151k \u00e1lma, \u00e9s azoknak is, akik rendszeresen j\u00e1rnak kondizni. A n\u0151knek eszt\u00e9tikailag is el\u0151ny\u00f6s lehet a sz\u00e9p h\u00e1t, mivel az <strong>er\u0151s h\u00e1tizmok optikailag v\u00e9kony\u00edthatj\u00e1k a der\u00e9kvonalat<\/strong>, ezzel t\u00e1mogatja a mes\u00e9s homok\u00f3ra alakot. V\u00e9gs\u0151 soron az er\u0151s h\u00e1tizmok azt jelentik, hogy megfelel\u0151 a gerinct\u00e1masz, ami jelent\u0151sen jav\u00edtja a testtart\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A h\u00e1t edz\u00e9s\u00e9re ugyanazok a szab\u00e1lyok vonatkoznak, mint b\u00e1rmely m\u00e1s izomcsoport edz\u00e9s\u00e9re. Miel\u0151tt elkezden\u00e9d, soha ne felejtsd el megfelel\u0151en bemeleg\u00edteni a haszn\u00e1lni k\u00edv\u00e1nt izmokat, hogy felk\u00e9sz\u00edtsd \u0151ket a mozg\u00e1sra. Ezzel megv\u00e9ded \u0151ket a felesleges s\u00e9r\u00fcl\u00e9sekt\u0151l. Ha bes\u00e9t\u00e1lsz az edz\u0151terembe, \u00e9s egyenesen a s\u00falyz\u00f3hoz m\u00e9sz, hogy azonnal megd\u00f6ntsd a szem\u00e9lyes rekordodat, az biztosan nem a legeg\u00e9szs\u00e9gesebb hozz\u00e1\u00e1ll\u00e1s. A gyakorlatoknak k\u00fcl\u00f6n-k\u00fcl\u00f6n is egy menetrendet kell k\u00f6vetnie. <strong>Miel\u0151tt felrakod a s\u00falyokat, gondoskodj r\u00f3la, hogy megtanuld a megfelel\u0151 technik\u00e1t.&nbsp;<\/strong>Csak \u00edgy \u00e9rheted el a legjobb eredm\u00e9nyeket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">A cikk\u00fcnkben t\u00e1rgyalt gyakorlatok seg\u00edts\u00e9g\u00e9vel egy teljes h\u00e1tizom-edz\u00e9st \u00e1ll\u00edthatsz \u00f6ssze. Kezdetnek az a legjobb, ha kiv\u00e1lasztasz 2-3 gyakorlatot, amelyeket 3x <strong> 8-12 ism\u00e9tl\u00e9sb\u0151l<\/strong> \u00e1ll\u00f3 sorozatban v\u00e9gzel. A terhel\u00e9snek az <strong>1RM<\/strong> (ism\u00e9tl\u00e9senk\u00e9nti maxim\u00e1lis teljes\u00edtm\u00e9ny) <strong>60-75%-a k\u00f6z\u00f6tt kell mozognia. Ezeket a gyakorlatokat azt\u00e1n haszn\u00e1lhatod egy teljes h\u00e1tizom edz\u00e9shez, vagy be\u00e9p\u00edtheted \u0151ket egy m\u00e1s r\u00e9szekre \u00f6sszpontos\u00edt\u00f3 edz\u00e9sbe, ide\u00e1lis esetben <strong>heti 2-3 alkalommal.&nbsp;<\/strong>Mindig tartsd szem el\u0151tt, hogy egy er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n b\u00e1rmely izom teljes regener\u00e1l\u00f3d\u00e1sa 24-72 \u00f3r\u00e1t vesz ig\u00e9nybe. A regener\u00e1ci\u00f3s id\u0151re is figyelemmel gondoskodj r\u00f3la, hogy az edz\u00e9sprogramod \u00e9s a heti edz\u00e9sek sz\u00e1m\u00e1t ennek megfelel\u0151en tervezed meg, minden egyes izomcsoportra<\/strong><\/span>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1\u20133]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg\" alt=\"A legjobb h\u00e1tgyakorlatok\" class=\"wp-image-354112\" style=\"width:843px;height:562px\" title=\"A legjobb h\u00e1tgyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-610576810-2048x1365.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=\"A_9_a_leghatekonyabb_gyakorlat_a_hatad_a_csuklyasizom_es_a_nagy_hatizom_szamara\"><\/span>A 9 a leghat\u00e9konyabb gyakorlat a h\u00e1tad, a csukly\u00e1sizom \u00e9s a nagy h\u00e1tizom sz\u00e1m\u00e1ra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gyakorlatok elv\u00e9gz\u00e9s\u00e9hez sz\u00fcks\u00e9ged lesz p\u00e1r alapfelszerel\u00e9sre, mely minden edz\u0151teremben megtal\u00e1lhat\u00f3, p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00e1ll\u00edthat\u00f3 edz\u0151padra<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00falyr\u00fadra<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00falyokkal<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k\u00e9zis\u00falyz\u00f3kra<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/multi-grip-plafonra-szerelheto-huzodzkodo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">h\u00faz\u00f3dzkod\u00f3 r\u00fadra<\/a> \u00e9s egy h\u00e1tizom er\u0151s\u00edt\u0151 g\u00e9pre.&nbsp;<strong>Mindegyik gyakorlat alkalmas kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra egyar\u00e1nt, <\/strong>a gyakorlatok kivitelez\u00e9s\u00e9nek m\u00f3dj\u00e1val \u00e9s az ellen\u00e1ll\u00e1shoz haszn\u00e1lt s\u00falyokkal igazodva a szintj\u00fckh\u00f6z. Rajtad \u00e1ll, hogyan kombin\u00e1lod az alapgyakorlatokat \u00e9s azok vari\u00e1ci\u00f3it. Ezeknek a gyakorlatoknak a seg\u00edts\u00e9g\u00e9vel komplex edz\u00e9sprogramot \u00e9p\u00edthetsz fel a h\u00e1tadra, a nagy izmok, mint p\u00e9ld\u00e1ul a trap\u00e9zizom <em>(m. trapezius), a nagy h\u00e1tizom<\/em><em>&nbsp;(m.latissimus dorsi),<\/em> valamint a kisebb lapocka izmok er\u0151s\u00edt\u00e9s\u00e9vel. Mindezek be\u00e9p\u00edt\u00e9s\u00e9vel v\u00e9g\u00fcl egy j\u00f3l form\u00e1lt h\u00e1tizomzatot form\u00e1lhatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Felhuzas\"><\/span>1. Felh\u00faz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet: <\/strong>\u00c1llj cs\u00edp\u0151 sz\u00e9less\u00e9g\u0171 terpeszbe. Fogd meg a s\u00falyz\u00f3t \u00fagy, hogy v\u00e1llsz\u00e9less\u00e9gben markolod. Hajl\u00edtsd be kiss\u00e9 a t\u00e9rded, a h\u00e1tad tartsd egyenesen, a fejed pedig a gerinceddel egy vonalban. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>A cs\u00edp\u0151- \u00e9s h\u00e1tizmok haszn\u00e1lat\u00e1val emeld fel a s\u00falyz\u00f3t fokozatosan a talajr\u00f3l, am\u00edg a t\u00e9rd \u00e9s a t\u00f6rzs egyenes nem lesz. A r\u00fad k\u00f6zvetlen\u00fcl a l\u00e1bad el\u0151tt emelkedjen. Ezut\u00e1n v\u00e9gy egy l\u00e9legzetet, majd \u00f3vatosan engedd le a s\u00falyz\u00f3t a padl\u00f3ra. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>G\u00f6rbe h\u00e1t, nem megfelel\u0151 s\u00faly haszn\u00e1lata, t\u00fal kicsi mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s, a fej el\u0151re- vagy h\u00e1trahajt\u00e1sa<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/11-Klasicky-mrtvy-tah_2.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Felh\u00faz\u00e1st?\" class=\"wp-image-354068\" title=\"Hogyan kell helyesen v\u00e9gezni a Felh\u00faz\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Felh\u00faz\u00e1s k\u00e9t k\u00e9zi s\u00falyz\u00f3val \/ kettlebellel<\/h4>\n\n\n\n<p>S\u00falyr\u00fad helyett haszn\u00e1lhatsz k\u00e9zis\u00falyokat is. Fogd meg fel\u00fclr\u0151l a s\u00falyz\u00f3kat, \u00e9s emeld fel egy vonal ment\u00e9n, k\u00f6zvetlen\u00fcl a l\u00e1bad el\u0151tt. Haszn\u00e1lhatsz kettlebellt is. Helyezz 2 kettlebellt a l\u00e1bad oldal\u00e1ra, \u00e9s v\u00e9gezz felh\u00faz\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Szum\u00f3 felh\u00faz\u00e1s<\/h4>\n\n\n\n<p>A szum\u00f3 felh\u00faz\u00e1s lehet\u0151v\u00e9 teszi, hogy a farizmokat \u00e9s a bels\u0151 combokat egy kicsit jobban megdolgoztasd. \u00c1llj a s\u00falyz\u00f3r\u00fad el\u00e9 v\u00e1lln\u00e1l valamivel sz\u00e9lesebb terpeszben, a l\u00e1bfejek kifel\u00e9 n\u00e9zzenek. Fogd meg a s\u00falyz\u00f3t nagyj\u00e1b\u00f3l cs\u00edp\u0151sz\u00e9less\u00e9gben vagy kicsit sz\u0171kebben. Csak\u00fagy, mint a hagyom\u00e1nyos felh\u00faz\u00e1sn\u00e1l, koncentr\u00e1lj a t\u00f6rzsizmokra \u00e9s hogy a h\u00e1tad egyenesen tartsd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Felh\u00faz\u00e1s hatsz\u00f6glet\u0171 s\u00falyz\u00f3r\u00faddal<\/h4>\n\n\n\n<p>A felh\u00faz\u00e1s egyik v\u00e1ltozata, ha hatsz\u00f6glet\u0171 s\u00falyz\u00f3r\u00faddal v\u00e9gzed. A  hatsz\u00f6glet\u0171 s\u00falyz\u00f3r\u00fad k\u00fcl\u00f6n\u00f6sen hasznos, ha a h\u00e1tad als\u00f3 r\u00e9sze a probl\u00e9m\u00e1s ter\u00fclet, mivel \u00edgy musz\u00e1j sokkal jobban ig\u00e9nybe venni a l\u00e1bizmaidat. \u00c1llj a s\u00falyz\u00f3r\u00fad k\u00f6zep\u00e9re, fogd meg a foganty\u00fakat mindk\u00e9t oldalon, \u00e9s v\u00e9gezd el a gyakorlatot a szok\u00e1sos felh\u00faz\u00e1s szab\u00e1lyai szerint. <\/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=\"49360,28683,28683,51652,256,29667,53725,7185,55609,55609,1593,53680,51223,51190,51208\" ><\/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=\"2_Dontott_torzsu_evezes_sulyzoval\"><\/span>2. D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 testhelyzet: <\/strong>\u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszbe, \u00e9s hajl\u00edtsd be kiss\u00e9 a t\u00e9rdeid. Hajolj el\u0151re egy kicsit, a h\u00e1tad legyen egyenes, a v\u00e1llad legyen min\u00e9l t\u00e1volabb a f\u00fcledt\u0151l, a fejed pedig legyen egy vonalban a gerinceddel. Fogd meg a s\u00falyz\u00f3t v\u00e1llsz\u00e9less\u00e9gben, \u00e9s emeld t\u00e9rdmagass\u00e1gba.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld:&nbsp;<\/strong>H\u00fazd fel a s\u00falyz\u00f3t a cs\u00edp\u0151d fel\u00e9 a h\u00e1tizmaidat \u00f6sszeh\u00fazva \u00e9s l\u00e9legezz ki. \u00d3vatosan engedd vissza a t\u00e9rdedre. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>G\u00f6rbe h\u00e1t, egyenes t\u00e9rdek, a t\u00f6rzs nem megfelel\u0151 d\u0151l\u00e9se, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/01-Pritahovani-osy-v-predklonu-nadmatem.gif\" alt=\"Hogyan kell helyesen csin\u00e1lni a D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9st s\u00falyz\u00f3val?\" class=\"wp-image-353956\" title=\"Hogyan kell helyesen csin\u00e1lni a D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9st s\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s k\u00e9zis\u00fallyal\/kettlebellel<\/h4>\n\n\n\n<p>Ha nincs k\u00e9zn\u00e9l s\u00falyz\u00f3r\u00fad, akkor ezt a gyakorlatot k\u00e9t <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00fallyal <\/a>vagy a&nbsp;<a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> seg\u00edts\u00e9g\u00e9vel is elv\u00e9gezheted. Fogd meg \u0151ket egy fel\u00fclr\u0151l, \u00e9s h\u00fazd felfel\u00e9, a derekad ir\u00e1ny\u00e1ba. A testtart\u00e1sodnak ugyanolyan legyen, mint a s\u00falyz\u00f3r\u00fad haszn\u00e1latakor.<\/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=\"3_Evezes_csigan\"><\/span>3. Evez\u00e9s csig\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00dclj az evez\u0151padra az als\u00f3 csig\u00e1val szemben. Helyezd a l\u00e1bad a pad t\u00fals\u00f3 v\u00e9g\u00e9n l\u00e9v\u0151 t\u00e1maszra. Tartsd a t\u00e9rded kiss\u00e9 behajl\u00edtva, a h\u00e1tad egyenesen, a lapock\u00e1d szor\u00edtsd \u00f6ssze, a fejed pedig tartsd a gerinceddel egy vonalban. Fogd meg mindk\u00e9t kezeddel V alak\u00fa adaptert a k\u00e9t oldal\u00e1n l\u00e9v\u0151 foganty\u00fakn\u00e1l.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben \u00e9s a h\u00e1tizmok megfesz\u00edt\u00e9s\u00e9vel h\u00fazd az adapter foganty\u00faj\u00e1t a hasad fel\u00e9. A k\u00f6ny\u00e9k h\u00e1trafel\u00e9 n\u00e9zzen. A mozdulatsor v\u00e9g\u00e9n h\u00fazd \u00f6ssze a v\u00e1llakat. Lehet\u0151s\u00e9g szerint 1-2 m\u00e1sodpercig tarthatod ezt a poz\u00edci\u00f3t. Ezut\u00e1n egy l\u00e9legzetv\u00e9tellel, \u00f3vatosan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>A h\u00e1t t\u00fals\u00e1gosan el\u0151re d\u0151l vagy homor\u00fa, g\u00f6rbe h\u00e1t, a v\u00e1llak felh\u00faz\u00e1sa a f\u00fclh\u00f6z, t\u00fal kicsi mozg\u00e1startom\u00e1ny, kileng a 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/02-Pritahovani-kladky-v-sede.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni az Evez\u00e9st csig\u00e1n?\" class=\"wp-image-353970\" title=\"Hogyan kell helyesen v\u00e9gezni az Evez\u00e9st csig\u00e1n?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sz\u00e9les fog\u00e1s\u00fa evez\u00e9s csig\u00e1n  <\/h4>\n\n\n\n<p>Haszn\u00e1lhatsz egyenes r\u00fad r\u00f6gz\u00edt\u00e9st egy alacsony csig\u00e1s g\u00e9pen, amely sz\u00e9lesebb fog\u00e1st enged. Ez a karjaidat \u00e9s a csukly\u00e1sizmot is edzi. V\u00e9gezd a gyakorlatot pontosan ugyan\u00fagy, mint a V-foganty\u00faval.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Egykaros evez\u00e9s csig\u00e1n<\/h4>\n\n\n\n<p>Az egykezes adapter haszn\u00e1lata lehet\u0151v\u00e9 teszi, hogy mindk\u00e9t oldalt k\u00fcl\u00f6n-k\u00fcl\u00f6n mozgasd. Ez abban seg\u00edthet, hogy nagyobb figyelmet ford\u00edts az izmok megfelel\u0151 megmozgat\u00e1s\u00e1ra. <\/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=\"4_Huzodzkodas_szeles_fogassal\"><\/span>4. H\u00faz\u00f3dzkod\u00e1s sz\u00e9les fog\u00e1ssal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>F\u00fcggeszkedj fel a r\u00fadra \u00fagy, hogy a kezeid v\u00e1llsz\u00e9less\u00e9gben legyenek \u00e9s fel\u00fclr\u0151l markolod a rudat. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s szor\u00edtsd \u00f6ssze&nbsp;a lapock\u00e1kat&nbsp;lefel\u00e9 \u00e9s h\u00e1tra.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9skor fesz\u00edtsd meg a h\u00e1t- \u00e9s karizmokat, \u00e9s kezdd el \u00f3vatosan felh\u00fazni a tested. A mellkasod n\u00e9zzen a r\u00fad fel\u00e9. Amint a fejed kiss\u00e9 a r\u00fad vonala f\u00f6l\u00e9 ker\u00fcl, bel\u00e9gz\u00e9s k\u00f6zben lassan kezdj el leereszkedni. T\u00e9rj vissza a kiindul\u00e1si helyzetbe. Vedd fel \u00fajra a f\u00fcggeszked\u0151 testhelyzetet, \u00e9s h\u00fazd \u00f6ssze a lapock\u00e1t, majd ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A test kileng\u00e9se, t\u00fal kicsi mozg\u00e1startom\u00e1ny, g\u00f6rbe h\u00e1t, nem fesz\u00fclnek h\u00e1tra a lapock\u00e1k, l\u00e1blend\u00edt\u00e9s a felfel\u00e9 emelked\u00e9s k\u00f6zben, t\u00fal homor\u00fa 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/03-Shyby-nadhmatem-siroky-uchop.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a H\u00faz\u00f3dzkod\u00e1st sz\u00e9les fog\u00e1ssal?\" class=\"wp-image-353984\" title=\"Hogyan kell helyesen v\u00e9gezni a H\u00faz\u00f3dzkod\u00e1st sz\u00e9les fog\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. H\u00faz\u00f3dzkod\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal<\/h4>\n\n\n\n<p>Ha nem tudsz seg\u00edts\u00e9g n\u00e9lk\u00fcl h\u00faz\u00f3dzkod\u00e1st v\u00e9gezni, akkor haszn\u00e1lj egy hossz\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/cross-band-level-2-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">er\u0151s\u00edt\u0151 gumiszalagot<\/a>. Min\u00e9l nagyobb az ellen\u00e1ll\u00e1s, ann\u00e1l nagyobb seg\u00edts\u00e9get ny\u00fajt a h\u00faz\u00f3dzkod\u00e1shoz, \u00edgy k\u00f6nny\u00edti azt. Dobd \u00e1t a gumiszalagot a r\u00fadon, \u00e9s helyezd egyik vagy mindk\u00e9t l\u00e1bad az alj\u00e1n l\u00e9v\u0151 hurokba. Ha m\u00e1r \u00fagy l\u00f3gsz, hogy a tests\u00falyod egy r\u00e9sz\u00e9t a szalagra terhelted, v\u00e9gezd a h\u00faz\u00f3dzkod\u00e1st a fent le\u00edrtak szerint.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. H\u00faz\u00f3dzkod\u00e1s g\u00e9ppel<\/h4>\n\n\n\n<p>Egyes edz\u0151termek fel vannak szerelve h\u00faz\u00f3dzkod\u00f3 g\u00e9pekkel, amelyek lehet\u0151v\u00e9 teszik egy ellens\u00faly be\u00e1ll\u00edt\u00e1s\u00e1t. Ez a s\u00faly val\u00f3j\u00e1ban cs\u00f6kkenti a g\u00e9pen l\u00e9v\u0151 tests\u00falyt, ami megk\u00f6nny\u00edti a gyakorlatot. Ez az ide\u00e1lis kezdet azoknak, akik m\u00e9g er\u0151s\u00edt\u0151 gumiszalag seg\u00edts\u00e9g\u00e9vel sem tudnak h\u00faz\u00f3dzkod\u00e1st v\u00e9gezni. Ha rendszeresen haszn\u00e1lod a h\u00faz\u00f3dzkod\u00f3g\u00e9pet, fokozatosan cs\u00f6kkentsd az ellens\u00falyt, hogy egyre er\u0151s\u00f6dj. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. H\u00faz\u00f3dzkod\u00e1s s\u00fallyal<\/h4>\n\n\n\n<p>Ezzel szemben a gyakorlatot nehez\u00edtheted a k\u00f6vetkez\u0151kkel <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" class=\"ek-link\"><strong>s\u00falymell\u00e9ny<\/strong><\/a> vagy plusz s\u00falyok haszn\u00e1lata, amelyeket a t\u00e9rdeid k\u00f6z\u00e9 helyezhetsz, vagy r\u00f6gz\u00edtheted egy <strong><a href=\"https:\/\/gymbeam.hu\/dip-belt-tolodzkodo-ov-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyemel\u0151 \u00f6vre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyemel\u0151 \u00f6vre<\/a><\/strong>. Egy ilyen \u00f6vre tov\u00e1bbi s\u00falyt\u00e1rcs\u00e1kat vagy kettlebellt is akaszthatsz.<\/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=\"5_Felso_csigas_lehuzas_szeles_fogassal\"><\/span>5. Fels\u0151 csig\u00e1s leh\u00faz\u00e1s sz\u00e9les fog\u00e1ssal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>\u00dclj le a csig\u00e1s g\u00e9ppel szemben. Helyezd a talpad teljes fel\u00fclet\u00e9t a sz\u0151nyegre. Tartsd egyenesen a h\u00e1tad, \u00e9s a fejed a gerinccel egy vonalban. Emeld fel a karjaid, \u00e9s fogd meg a rudat a v\u00e1lln\u00e1l kiss\u00e9 sz\u00e9lesebb fog\u00e1ssal.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd le a rudat a nyakad m\u00f6g\u00e9, mik\u00f6zben megfesz\u00edted a h\u00e1tizmaid. 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben fokozatosan t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny, t\u00falzott el\u0151re d\u0151l\u00e9s vagy homor\u00fa h\u00e1t, leng\u0151 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/04-Stahovani-horni-kladky-s-sirokym-uchopem-nadhmatem-za-hlavu.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Fels\u0151 csig\u00e1s leh\u00faz\u00e1st sz\u00e9les fog\u00e1ssal?\" class=\"wp-image-353998\" title=\"Hogyan kell helyesen v\u00e9gezni a Fels\u0151 csig\u00e1s leh\u00faz\u00e1st sz\u00e9les fog\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Lehuzas_forditott_fogassal\"><\/span>6. Leh\u00faz\u00e1s ford\u00edtott fog\u00e1ssal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00dclj le a csig\u00e1s g\u00e9ppel szemben. Helyezd a talpad teljes fel\u00fclet\u00e9t a sz\u0151nyegre. Tartsd egyenesen a h\u00e1tad, kiss\u00e9 homor\u00edtva. Emeld fel a karjaid, \u00e9s fogd meg a rudat alulr\u00f3l a v\u00e1lln\u00e1l kiss\u00e9 keskenyebb fog\u00e1ssal.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd le a rudat a mellkas el\u00e9, mik\u00f6zben megfesz\u00edted a h\u00e1t- \u00e9s karizmokat. 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben fokozatosan t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny, t\u00falzott el\u0151re d\u0151l\u00e9s vagy homor\u00fa h\u00e1t, leng\u0151 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/05-Stahovani-horni-kladky-s-uzkym-uchopem-podhmatem-pred-hlavou.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Leh\u00faz\u00e1st ford\u00edtott fog\u00e1ssal?\" class=\"wp-image-354012\" title=\"Hogyan kell helyesen v\u00e9gezni a Leh\u00faz\u00e1st ford\u00edtott fog\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykaros leh\u00faz\u00e1s ford\u00edtott fog\u00e1ssal<\/h4>\n\n\n\n<p>Csatlakoztass egy D-adapteres foganty\u00fat a csig\u00e1hoz, \u00e9s fogd meg fel\u00fclr\u0151l. H\u00fazd a v\u00e1llad fel\u00e9. V\u00e9gezz el egy-egy sorozatot mindk\u00e9t karral. \u00cdgy nagyobb figyelmet ford\u00edthatsz arra, hogy rendesen dolgozzanak azok az izmok. <\/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=\"7_Evezes_ferde_padon_kezsulyzoval\"><\/span>7. Evez\u00e9s ferde padon, k\u00e9zs\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>Fek\u00fcdj le egy 30-45 fokos d\u0151l\u00e9ssz\u00f6g\u0171 padra, a mellkasod legyen a h\u00e1tt\u00e1ml\u00e1n. Tartsd a fejed a gerinceddel egy vonalban, a v\u00e1llaid pedig t\u00e1vol\u00edtsd el a f\u00fcledt\u0151l. Tartsd a karjaid a mellkasod el\u0151tt kiny\u00fajtva, \u00e9s haszn\u00e1ld a t\u00f6rzsizmaid.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: H\u00fazd a s\u00falyz\u00f3kat a mellkasodhoz kil\u00e9gz\u00e9s k\u00f6zben, a h\u00e1tizmok megfesz\u00edt\u00e9s\u00e9vel. A k\u00f6ny\u00f6k\u00f6d a testedt\u0151l kifel\u00e9 n\u00e9zzen. A mozdulat v\u00e9g\u00e9n h\u00fazd \u00f6ssze a lapock\u00e1kat. 1-2 m\u00e1sodpercig tarthatod a p\u00f3zt. Bel\u00e9gz\u00e9s k\u00f6zben fokozatosan t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong>Kileng\u00e9s a mozdulat k\u00f6zben, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/06-Pritahy-jednorucek-na-lavici.gif\" alt=\"Hogyan kell megfelel\u0151en v\u00e9gezni a Evez\u00e9st ferde padon, k\u00e9zs\u00falyz\u00f3val\" class=\"wp-image-354026\" title=\"Hogyan kell megfelel\u0151en v\u00e9gezni a Evez\u00e9st ferde padon, k\u00e9zs\u00falyz\u00f3val\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Evez\u00e9s ferde padon, kettlebellel<\/h4>\n\n\n\n<p>A s\u00falyz\u00f3k helyettes\u00edthet\u0151k kettlebellel. A gyakorlatot pontosan ugyan\u00fagy kell v\u00e9gezni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Evez\u00e9s ferde padon, s\u00falyr\u00faddal<\/h4>\n\n\n\n<p>A s\u00falyz\u00f3k s\u00falyr\u00faddal is helyettes\u00edthet\u0151k. Ebben az esetben azonban cs\u00f6kken a mozg\u00e1startom\u00e1ny, \u00edgy a h\u00e1tizmaid kev\u00e9sb\u00e9 lesznek ig\u00e9nybe v\u00e9ve. <\/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=\"8_Egykaros_evezes_sulyzoval\"><\/span>8. Egykaros evez\u00e9s s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: Helyezd a jobb t\u00e9rded egy v\u00edzszintes padra, hajolj el\u0151re, \u00e9s teljesen kiny\u00fajtott karral t\u00e1maszkodj a jobb kezeddel a padra. Tartsd a h\u00e1tad term\u00e9szetes g\u00f6rb\u00fclet\u00e9t, a fejed pedig a gerinceddel egy vonalban. Fogj egy s\u00falyz\u00f3t a bal kezedbe.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben a s\u00falyz\u00f3t h\u00fazd a derekad fel\u00e9. A mozdulatsor k\u00f6zben a k\u00f6ny\u00f6k\u00f6d felfel\u00e9 n\u00e9zzen, a h\u00e1tad pedig stabil helyzetben. 1-2 m\u00e1sodpercig tarthatod a p\u00f3zt. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben engedd vissza lassan a s\u00falyz\u00f3t. Ism\u00e9teld meg a gyakorlatot. Csin\u00e1lj egy-egy sorozatot mindk\u00e9t karral.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k: <\/strong>T\u00f3l kicsi mozg\u00e1startom\u00e1ny, t\u00fal nagy lend\u00fclet, 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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/07-Pritahy-jednorucky-v-klece-lavici-zboku.gif\" alt=\"Hogyan kell j\u00f3l csin\u00e1lni az Egykaros evez\u00e9st s\u00falyz\u00f3val?\" class=\"wp-image-354040\" title=\"Hogyan kell j\u00f3l csin\u00e1lni az Egykaros evez\u00e9st s\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykaros evez\u00e9s kettlebellel<\/h4>\n\n\n\n<p>A s\u00falyz\u00f3 helyettes\u00edthet\u0151 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellel<\/a>. A gyakorlatot egy\u00e9bk\u00e9nt pontosan ugyan\u00edgy kell csin\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Gorilla evez\u00e9s<\/h4>\n\n\n\n<p>Ehhez a v\u00e1ltozathoz nincs sz\u00fcks\u00e9g padra, csak k\u00e9t kettlebellre. \u00c1llj fel v\u00e1llsz\u00e9less\u00e9gn\u00e9l kiss\u00e9 nagyobb terpeszbe. Helyezd a kettlebelleket a l\u00e1baid k\u00f6z\u00e9. Hajl\u00edtsd be a t\u00e9rdeket, \u00e9s hajolj el\u0151re, a h\u00e1tad pedig tartsd egyenesen. Fogd meg mindk\u00e9t kettlebellt, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld a mellkasodhoz. A behajl\u00edtott k\u00f6ny\u00f6k\u00f6k n\u00e9zzenek felfel\u00e9. 1-2 m\u00e1sodpercig tarthatod a p\u00f3zt. Lassan engedd le a s\u00falyokat, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/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=\"9_Csigas_lehuzas_allo_helyzetben\"><\/span>9. Csig\u00e1s leh\u00faz\u00e1s \u00e1ll\u00f3 helyzetben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>\u00c1llj a g\u00e9ppel szemben \u00fagy, hogy a l\u00e1bfejek p\u00e1rhuzamosan \u00e1lljanak. Hajl\u00edtsd be kiss\u00e9 a t\u00e9rdeid, \u00e9s hajolj el\u0151re, egyenes h\u00e1ttal. A fejed maradjon a gerinceddel egy vonalban, a v\u00e1llaidat pedig nyomd lefel\u00e9. Fogd meg a csig\u00e1ra er\u0151s\u00edtett egyenes rudat v\u00e1llsz\u00e9less\u00e9g\u0171 fog\u00e1ssal fel\u00fclr\u0151l. A karjaidat ny\u00fajtsd ki magad el\u0151tt.<\/li>\n\n\n\n<li><strong>Hogyan csin\u00e1ld: <\/strong>Kil\u00e9gz\u00e9skor a h\u00e1tizmaid megfesz\u00edtve h\u00fazd le a rudat a combod ir\u00e1ny\u00e1ba. Koncentr\u00e1lj a h\u00e1tizmaid megfesz\u00edt\u00e9s\u00e9re \u00e9s a lapock\u00e1id \u00f6sszeh\u00faz\u00e1s\u00e1ra. Emellett \u00f6sszpontos\u00edts arra is, hogy a gyakorlat k\u00f6zben v\u00e9gig haszn\u00e1ld a t\u00f6rzsizmokat. Ha megvan, akkor tartsd ki 1-2 m\u00e1sodpercig. Bel\u00e9gz\u00e9s k\u00f6zben fokozatosan t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:&nbsp;<\/strong> g\u00f6rbe h\u00e1t, t\u00fal nagy lend\u00fclet, t\u00fal kicsi mozg\u00e1sterjedelem, t\u00falzott vagy t\u00fal kicsi el\u0151rehajl\u00e1s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/10-Stahovani-horni-kladky-s-logom-GFB.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Csig\u00e1s leh\u00faz\u00e1st \u00e1ll\u00f3 helyzetben?\" class=\"wp-image-354054\" title=\"Hogyan kell helyesen v\u00e9gezni a Csig\u00e1s leh\u00faz\u00e1st \u00e1ll\u00f3 helyzetben?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_kovetkezo_lepes\"><\/span>Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha otthoni edz\u00e9shez keresel \u00f6tleteket a h\u00e1t er\u0151s\u00edt\u00e9s\u00e9hez, felt\u00e9tlen\u00fcl olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 gyakorlat a h\u00e1tf\u00e1j\u00e1s enyh\u00edt\u00e9s\u00e9re.<\/strong><\/a><\/li>\n\n\n\n<li>A merev h\u00e1tizmok ellaz\u00edt\u00e1s\u00e1hoz \u00e9s ny\u00fajt\u00e1s\u00e1hoz ezt a cikk\u00fcnket is olvasd el: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/15-hatasos-gyakorlat-a-hat-ellazitasara-es-a-hatfajas-enyhitesere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 hat\u00e9kony gyakorlat a nyaki \u00e9s mellkasi gerincr\u00e9sz enyh\u00edt\u00e9s\u00e9re.<\/strong><\/a><\/li>\n\n\n\n<li>Ha olyan gyakorlatokat keresel, amelyek seg\u00edtenek a mellkasi izmok fejleszt\u00e9s\u00e9ben, n\u00e9zd meg cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mellizom-gyakorlatok-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 7 legjobb mellizom gyakorlat.<\/strong><\/a><\/li>\n\n\n\n<li>Ha szeretn\u00e9d kieg\u00e9sz\u00edteni az edz\u00e9sed n\u00e9h\u00e1ny hat\u00e9kony tricepszgyakorlattal, mindenk\u00e9ppen olvasd el a cikk\u00fcnket:&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 10 legjobb tricepsz gyakorlat.<\/strong><\/a><\/li>\n\n\n\n<li>Szeretn\u00e9d megtanulni, hogyan tervezd meg megfelel\u0151en az edz\u00e9sprogramod? Ha \u00edgy van, ne hagyd ki cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan \u00e1ll\u00edts \u00f6ssze j\u00f3 edz\u00e9stervet &#8211; Tippek, gyakorlatok \u00e9s a leggyakoribb hib\u00e1k.<\/strong><\/a><\/li>\n\n\n\n<li>Ha pedig t\u00f6bbet szeretn\u00e9l megtudni h\u00e1ny ism\u00e9tl\u00e9st kell csin\u00e1lni, hogy el\u00e9rd a c\u00e9ljaid, mindenk\u00e9ppen olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>H\u00e1ny ism\u00e9tl\u00e9st kell elv\u00e9gezni a fogy\u00e1shoz, vagy izomn\u00f6veked\u00e9shez?<\/strong><\/a><\/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=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az er\u0151s \u00e9s j\u00f3l form\u00e1lt h\u00e1tizomzat nem csak j\u00f3l n\u00e9z ki, de seg\u00edti a j\u00f3 testtart\u00e1st is az edz\u00e9sek \u00e9s a mindennapi tev\u00e9kenys\u00e9gek sor\u00e1n. <strong>Egyetlen edz\u00e9sterv sem teljes hat\u00e9kony h\u00e1tgyakorlatok n\u00e9lk\u00fcl.&nbsp;<\/strong>Sz\u00ednes\u00edtsd a mozg\u00e1st felh\u00faz\u00e1ssal, csig\u00e1s leh\u00faz\u00e1ssal vagy evez\u00e9ssel, \u00e9s pr\u00f3b\u00e1ld ki az \u00e1ltalunk aj\u00e1nlott vari\u00e1ci\u00f3kat. Hat\u00e9kony h\u00e1tizomgyakorlatok lehetnek m\u00e9g a <strong>T-rudas evez\u00e9s vagy a hiperextenzi\u00f3<\/strong>. A fenti gyakorlatok mindegyike seg\u00edt a h\u00e1tizmok n\u00f6veked\u00e9s\u00e9ben \u00e9s er\u0151s\u00f6d\u00e9s\u00e9ben. A legjobb eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben ne felejts el koncentr\u00e1lni a megfelel\u0151 technik\u00e1ra \u00e9s a fokozatos terhel\u00e9sre. Hetente 2-3 alkalommal v\u00e9gezz h\u00e1tgyakorlatokat. A tervez\u00e9s sor\u00e1n ne feledd, hogy mindig figyelembe kell venni az izmok regener\u00e1l\u00f3d\u00e1si idej\u00e9t.<\/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? Ha igen, mindenk\u00e9ppen oszd meg bar\u00e1taiddal, \u00e9s inspir\u00e1ld \u0151ket, hogy jav\u00edtsanak a h\u00e1tedz\u00e9si gyakorlataikon. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan er\u0151s\u00edts\u00fck a h\u00e1tat? Pr\u00f3b\u00e1ld ki ezt a 9 gyakorlatot \u00e9s v\u00e1ltozataikat k\u00fcl\u00f6nb\u00f6z\u0151 kieg\u00e9sz\u00edt\u0151kkel a h\u00e1tizmok \u00e1tfog\u00f3 n\u00f6veked\u00e9s\u00e9\u00e9rt. <\/p>\n","protected":false},"author":129,"featured_media":354089,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7260,6408,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385409","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-gyakorlatok","11":"tag-izomtomeg-noveles","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>9 legjobb h\u00e1tizom gyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A legjobb gyakorlatok a h\u00e1tizomzat erej\u00e9nek \u00e9s m\u00e9ret\u00e9nek n\u00f6vel\u00e9s\u00e9re. Nagyszer\u0171ek edz\u0151termi edz\u00e9shez, hogy gy\u00f6ny\u00f6r\u0171 \u00e9s form\u00e1s legyen a h\u00e1tad.\" \/>\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\/gyakorlatok-listaja-hat-izmok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 legjobb h\u00e1tizom gyakorlat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A legjobb gyakorlatok a h\u00e1tizomzat erej\u00e9nek \u00e9s m\u00e9ret\u00e9nek n\u00f6vel\u00e9s\u00e9re. 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