{"id":391024,"date":"2022-09-02T12:58:28","date_gmt":"2022-09-02T10:58:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=391024"},"modified":"2022-09-02T12:58:29","modified_gmt":"2022-09-02T10:58:29","slug":"mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/","title":{"rendered":"Mi az a s\u00falymell\u00e9ny \u00e9s hogyan v\u00e1laszd ki a megfelel\u0151t?"},"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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#Bemutatjuk_a_sulymellenyt\" title=\"Bemutatjuk a s\u00falymell\u00e9nyt\">Bemutatjuk a s\u00falymell\u00e9nyt<\/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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#Miert_hasznalj_sulymellenyt\" title=\"Mi\u00e9rt haszn\u00e1lj s\u00falymell\u00e9nyt?\">Mi\u00e9rt haszn\u00e1lj s\u00falymell\u00e9nyt?<\/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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#Hogyan_valaszd_ki_a_megfelelo_mellenyt_es_milyen_nehez_legyen\" title=\"Hogyan v\u00e1laszd ki a megfelel\u0151 mell\u00e9nyt \u00e9s milyen neh\u00e9z legyen?\">Hogyan v\u00e1laszd ki a megfelel\u0151 mell\u00e9nyt \u00e9s milyen neh\u00e9z legyen?<\/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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#A_sulymellennyel_folytatott_edzes_TOP_5_elonye\" title=\"A s\u00falymell\u00e9nnyel folytatott edz\u00e9s TOP 5 el\u0151nye\">A s\u00falymell\u00e9nnyel folytatott edz\u00e9s TOP 5 el\u0151nye<\/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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#Hogyan_hasznald_a_sulymellenyt\" title=\"Hogyan haszn\u00e1ld a s\u00falymell\u00e9nyt\">Hogyan haszn\u00e1ld a s\u00falymell\u00e9nyt<\/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\/mi-az-a-sulymelleny-es-hogyan-valaszd-ki-a-megfelelot\/#Osszegzes\" title=\"\u00d6sszegz\u00e9s\">\u00d6sszegz\u00e9s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hallott\u00e1l m\u00e1r s\u00falymell\u00e9nyr\u0151l? Ha egy ideje j\u00e1rtas vagy a fitness vil\u00e1g\u00e1ban, akkor biztosan van n\u00e9mi fogalmad a l\u00e9tez\u00e9s\u00e9r\u0151l. Mindazon\u00e1ltal, az \u00fajoncok nagy val\u00f3sz\u00edn\u0171s\u00e9ggel m\u00e1r feltett\u00e9k magukban azt a k\u00e9rd\u00e9st, hogy mi a fene az a s\u00falymell\u00e9ny \u00e9s mi\u00e9rt \u00e9rdemes ismerni? Mai cikk\u00fcnkben elmondjuk az ok\u00e1t. Nem csup\u00e1n bemutatjuk, hogy mi f\u00e1n terem ez az eszk\u00f6z, de azt is megosztjuk, hogy hogyan kell haszn\u00e1lni, mi\u00e9rt j\u00f3 vele edzeni \u00e9s milyen el\u0151ny\u00f6kkel j\u00e1r az alkalmaz\u00e1sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bemutatjuk_a_sulymellenyt\"><\/span>Bemutatjuk a s\u00falymell\u00e9nyt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindenekel\u0151tt, le kell sz\u00f6gezz\u00fck, hogy az els\u0151 dolog, ami ezekr\u0151l a mell\u00e9nyekr\u0151l \u00e1ltal\u00e1ban esz\u00e9be jut az embernek az az, hogy ilyeneket legink\u00e1bb a k\u00fcl\u00f6nleges er\u0151kn\u00e9l vetnek be harc k\u00f6zben. Sajn\u00e1latos m\u00f3don azonban, ezek a verzi\u00f3k nem goly\u00f3\u00e1ll\u00f3k \u00e9s nincsenek tele gr\u00e1n\u00e1tokat, k\u00e9seket, l\u0151szereket \u00e9s m\u00e1s harci fegyvereket rejt\u0151 zsebekkel. Ugyanakkor, a belsej\u00e9t \u00e9s zsebeit <strong>olyan anyaggal t\u00f6ltik meg, mely n\u00f6veli a mell\u00e9ny s\u00faly\u00e1t.<\/strong> Ez\u00e9rt nevezik s\u00falymell\u00e9nynek. A t\u00f6bblets\u00faly lehet <strong>homok, ac\u00e9llemez vagy ak\u00e1r vasszemcs\u00e9k is.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1124x750.jpeg\" alt=\"Mi az a s\u00falyozott mell\u00e9ny \u00e9s hogya v\u00e1laszd ki a megfelel\u0151t?\" class=\"wp-image-380321\" width=\"843\" height=\"563\" title=\"Mi az a s\u00falyozott mell\u00e9ny \u00e9s hogya v\u00e1laszd ki a megfelel\u0151t?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Maga a s\u00faly m\u00e9rt\u00e9ke v\u00e1ltoz\u00f3, de a piacon legink\u00e1bb <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" class=\"ek-link\">10<\/a>, <a href=\"https:\/\/gymbeam.hu\/sulymelleny-15-kg-gymbeam.html\" class=\"ek-link\">15<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/sulymelleny-20-kg-gymbeam.html\" class=\"ek-link\">20 <\/a>kg-os<\/span> mell\u00e9nyeket<\/strong> \u00e1rulnak. A gy\u00e1rt\u00f3k viszont a h\u00f6lgyekre is gondoltak, \u00edgy \u0151k<strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-3-kg-gymbeam.html\" class=\"ek-link\">3<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-7-kg-gymbeam.html\" class=\"ek-link\">7<\/a> kg-os<\/span> modelleket<\/strong> k\u00f6z\u00f6tt is v\u00e1logathatnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bizonyos t\u00edpusokn\u00e1l lehet v\u00e1ltozatni a s\u00faly neh\u00e9zs\u00e9g\u00e9n, illetve az ut\u00f3bbi id\u0151ben azok a mell\u00e9nyek is divatba j\u00f6ttek, melyekr\u0151l levehet\u0151 a s\u00faly. Ilyenek p\u00e9ld\u00e1ul a 10 kg-os \u00e9s az ann\u00e1l nehezebb verzi\u00f3k. Mi mindenesetre azt javasoljuk, hogy olyat v\u00e1lassz, ami passzol a fizikai \u00e1llaptodhoz. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_hasznalj_sulymellenyt\"><\/span>Mi\u00e9rt haszn\u00e1lj s\u00falymell\u00e9nyt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mostanra m\u00e1r val\u00f3sz\u00edn\u0171leg r\u00e1j\u00f6tt\u00e9l, hogy a s\u00falymell\u00e9ny t\u00f6k\u00e9letes eszk\u00f6z, amennyiben <strong>n\u00f6velni szeretn\u00e9d az edz\u00e9seid intenzit\u00e1s\u00e1t vagy neh\u00e9zs\u00e9g\u00e9t.<\/strong> Haszn\u00e1lat\u00e1nak k\u00f6sz\u00f6nhet\u0151en az eddigi edz\u00e9srutinod felfriss\u00fclhet \u00e9s m\u00e9g hat\u00e9konyabb\u00e1 v\u00e1lhat. A mell\u00e9ny kiv\u00e1l\u00f3an alkalmas ak\u00e1r<strong> saj\u00e1t tests\u00falyos gyakorlatokhoz<\/strong> is, hiszen ha ilyet hordasz edz\u00e9s k\u00f6zben an\u00e9lk\u00fcl cipelsz magaddal plusz s\u00falyt, hogy meg kellene \u00e9rintened a t\u00e1rcs\u00e1kat vagy s\u00falyz\u00f3kat. Eset\u00e9ben, viszont az eg\u00e9sz testnek dolgoznia kell, hogy elb\u00edrja a terhel\u00e9st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-1124x749.jpg\" alt=\"Mi\u00e9rt haszn\u00e1lj s\u00falyozott mell\u00e9nyt?\" class=\"wp-image-380336\" width=\"843\" height=\"562\" title=\"S\u00falyozott mell\u00e9ny fut\u00e1shoz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>A saj\u00e1t tests\u00falyos edz\u00e9sek mellett a mell\u00e9nyek <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdj-el-futni-egyszeru-utmutato-meg-a-teljes-kezdoknek-is\/\" class=\"ek-link\">fut\u00e1s<\/a>, <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-setaval-gyorsan-lefogyni\/\" class=\"ek-link\"><span style=\"color: #ff6600\">s\u00e9ta<\/span> <\/a>vagy gyors gyalogl\u00e1s<\/strong> k\u00f6zben is hasznosnak bizonyulhatnak. Ha kalandoz\u00f3bb t\u00edpus vagy, t\u00far\u00e1zni is magaddal viheted. Egyes sportol\u00f3k m\u00e9g <strong>kos\u00e1rlabd\u00e1z\u00e1s, fociz\u00e1s \u00e9s teniszez\u00e9s<\/strong> alatt is haszn\u00e1lj\u00e1k. Azt is \u00e9rdemes megeml\u00edteni, hogy a s\u00falymell\u00e9ny egy el\u00e9g k\u00f6lts\u00e9ghat\u00e9kony eszk\u00f6z, melynek \u00f3ri\u00e1si pozit\u00edvuma, hogy <strong>mozg\u00e1s k\u00f6zben jobban \u00e9geti az energi\u00e1t \u00e9s el\u0151seg\u00edti a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/15-tipp-a-fogyashoz-az-edzes-elkezdesehez-es-az-egeszseges-taplalkozashoz\/\" class=\"ek-link\">fogy\u00e1st<\/a>.<\/span><\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_valaszd_ki_a_megfelelo_mellenyt_es_milyen_nehez_legyen\"><\/span>Hogyan v\u00e1laszd ki a megfelel\u0151 mell\u00e9nyt \u00e9s milyen neh\u00e9z legyen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A piacon t\u00f6bbf\u00e9le t\u00edpus \u00e9s modell is el\u00e9rhet\u0151 \u00e9s a s\u00falyuk alapj\u00e1n is lehet v\u00e1logatni k\u00f6z\u00f6tt\u00fck. Mindazon\u00e1ltal, m\u00e1s t\u00e9nyez\u0151kre is fontos odafigyelni v\u00e1s\u00e1rl\u00e1s el\u0151tt. Az al\u00e1bbiakat semmik\u00e9pp ne hagyd figyelmen k\u00edv\u00fcl <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png\" alt=\"Hogyan v\u00e1laszd ki a megfelel\u0151 mell\u00e9nyt \u00e9s milyen neh\u00e9z legyen?\" class=\"wp-image-380351\" title=\"Hogyan v\u00e1laszd ki a megfelel\u0151 mell\u00e9nyt \u00e9s milyen neh\u00e9z legyen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-324x400.png 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40.png 1104w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>S\u00falyforr\u00e1s<\/strong> &#8211; l\u00e9teznek fix s\u00falyos mell\u00e9nyek, de olyan modellek is, melyekn\u00e9l a s\u00faly levehet\u0151, ez\u00e1ltal \u00e1ll\u00edthat\u00f3 a neh\u00e9zs\u00e9ge<\/li><li><strong>K\u00e9nyelem<\/strong> &#8211; ha \u00e9pp szeretn\u00e9l be\u00faj\u00edtani egy ilyet, azt tan\u00e1csoljuk v\u00e1lassz v\u00e1llt\u00f6m\u00e9seset, hogy teljes k\u00e9nyelemben csin\u00e1lhass v\u00e9gig ak\u00e1r egy hosszabb edz\u00e9st is<\/li><li><strong>Anyag<\/strong> &#8211; \u00e9rdemes min\u0151s\u00e9gi, l\u00e9g\u00e1tereszt\u0151 anyagb\u00f3l k\u00e9sz\u00fclt mell\u00e9nyt v\u00e1lasztani, mely besz\u00edvja a nedvess\u00e9get \u00e9s j\u00f3l leveg\u0151zik<\/li><li><strong>Vedd sz\u00e1m\u00edt\u00e1sba a mell\u00e9ny s\u00faly\u00e1t is<\/strong> &#8211; ha fut\u00e1sra szeretn\u00e9d alkalmazni, mi egy k\u00f6nnyebb verzi\u00f3t javasoln\u00e1nk, ha pedig az er\u0151nl\u00e9ti edz\u00e9seidet dobn\u00e1d fel vele, mindenk\u00e9pp egy nehezebbel pr\u00f3b\u00e1lkozz<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\">Milyen neh\u00e9z legyen a mell\u00e9ny?<\/h3>\n\n\n\n<p>A felsorolt tulajdons\u00e1gok mellett a saj\u00e1t s\u00falyodat is vedd figyelembe. Sz\u00f3val, akkor ide\u00e1lis esetben milyen neh\u00e9z mell\u00e9nyre is van sz\u00fcks\u00e9ged? Az \u00e1ltal\u00e1nos szab\u00e1ly az, hogy a v\u00e1lasztott modell <strong>ne haladja meg a testt\u00f6meged 10%-\u00e1t.<\/strong> A legt\u00f6bb ezen a ter\u00fcleten v\u00e9gzett kutat\u00e1s szerint az eszk\u00f6z kezdetleges haszn\u00e1latakor a mell\u00e9ny s\u00falya a <strong>haszn\u00e1l\u00f3ja testt\u00f6meg\u00e9nek<\/strong> mind\u00f6ssze <strong>4-10%-\u00e1t fedje le.<\/strong> Ez f\u0151leg az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k eset\u00e9ben fontos. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Azonban a terhel\u00e9s kiv\u00e1laszt\u00e1sa legink\u00e1bb <strong>egy\u00e9ni d\u00f6nt\u00e9s.<\/strong> Ha kiv\u00e1l\u00f3 a fizikai \u00e1llapotod \u00e9s a mell\u00e9nyt olyan saj\u00e1t tests\u00falyos edz\u00e9sekhez szeretn\u00e9d felhaszn\u00e1lni, amiket m\u00e1r am\u00fagy is profin \u0171z\u00f6l, k\u00e9ts\u00e9g sem f\u00e9r hozz\u00e1, hogy k\u00f6nnyen megb\u00edrk\u00f3zol majd egy <strong>nehezebb, a testt\u00f6meged 20-25%-\u00e1t lefed\u0151 verzi\u00f3val is.<\/strong><span style=\"color: #ff6600\"> [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1sr\u00e9szt, ha m\u00e9g nincs tapasztalatod s\u00falymell\u00e9nyekkel, \u00e9rdemes egy k\u00f6nnyebbel kezdeni. Az elej\u00e9n p\u00e9ld\u00e1ul pr\u00f3b\u00e1lkozz egy olyan t\u00edpussal, mely a testt\u00f6meged 5%-\u00e1val egyenl\u0151, majd fokozatosan v\u00e1lts nehezebbekre. Tartsd \u00e9szben, hogy az\u00e9rt, mert egy m\u00e1sik mell\u00e9ny nehezebb, nem felt\u00e9tlen\u00fcl jelenti azt, hogy jobb is. Ha t\u00falterheled magad, <strong>hamar kimer\u00fclhetsz \u00e9s nagyobb es\u00e9llyel az es\u00e9llyel s\u00e9r\u00fclsz le.<\/strong><span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_sulymellennyel_folytatott_edzes_TOP_5_elonye\"><\/span>A s\u00falymell\u00e9nnyel folytatott edz\u00e9s TOP 5 el\u0151nye<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fentiekben felsoroltuk, hogy mi\u00e9rt \u00e9rdemes s\u00falymell\u00e9ny haszn\u00e1lat\u00e1ban gondolkozni, most pedig l\u00e1ssuk, milyen \u00f6t el\u0151nye van annak, ha ilyennel edz\u00fcnk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. T\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz \u00e9s gyorsabban fogysz<\/h3>\n\n\n\n<p>Tekintve, hogy extra s\u00falty kell cipeln\u00fcnk, nem csoda, hogy egy s\u00falymell\u00e9nyes edz\u00e9s sokkal nagyobb kih\u00edv\u00e1snak \u00edg\u00e9rkezik. P\u00e1r plusz kil\u00f3val egyb\u0151l <strong>n\u00f6vekszik az edz\u00e9s intenzit\u00e1sa, \u00edgy hat\u00e9konyabban \u00e9geted a kal\u00f3ri\u00e1t \u00e9s k\u00f6nnyebben megy a fogy\u00e1s.<\/strong> Ennek bizony\u00edt\u00e1s\u00e1ra egy amerikai tanulm\u00e1nyban olyan 18-55 \u00e9v k\u00f6z\u00f6tti n\u0151ket vizsg\u00e1ltak, akik a tesztel\u00e9s sor\u00e1n hat perces s\u00e9t\u00e1ra indultak a test\u00f6meg\u00fck 10-15%-\u00e1nak megfelel\u0151 mell\u00e9nyben. Az eredm\u00e9ny tiszt\u00e1n kimutatta, hogy <strong>\u0151k 13%-al t\u00f6bb kal\u00f3ri\u00e1t \u00e9gettek el, mint azok, akik mell\u00e9ny n\u00e9lk\u00fcl<\/strong> tett\u00e9k meg ugyanazt a t\u00e1vot, ugyanannyi id\u0151 alatt.<strong> <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik, 2020-ban v\u00e9gzett kutat\u00e1sban is a s\u00falymell\u00e9nnyel folytatott testmozg\u00e1s el\u0151nyeir\u0151l sz\u00e1moltak be. A m\u00e9rs\u00e9kelten elh\u00edzott r\u00e9sztvev\u0151nek h\u00e1rom h\u00e9ten kereszt\u00fcl naponta nyolc \u00f3r\u00e1t kellett a mell\u00e9nyben t\u00f6lteni. Term\u00e9szetesen a kutat\u00e1s vezet\u0151i eset\u00fckben is s\u00falyveszt\u00e9sr\u0151l, valamint alacsonyabb testzs\u00edrszintr\u0151l nyilatkoztak. Teh\u00e1t, ez alapj\u00e1n bizton \u00e1ll\u00edthat\u00f3, hogy a mell\u00e9ny <strong>hat\u00e9konyan bevehet\u0151 edz\u00e9sek sor\u00e1n \u00e9s el\u0151seg\u00edti a fogy\u00e1st.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. N\u00f6veli az er\u0151det<\/h3>\n\n\n\n<p>A s\u00falymell\u00e9ny <strong>n\u00f6veli az er\u0151t \u00e9s el\u0151bb ut\u00f3bb hozz\u00e1j\u00e1rul az izomgyarapod\u00e1shoz<\/strong>. A m\u0171k\u00f6d\u00e9se az er\u0151edz\u00e9s legjobb m\u00f3dszerek\u00e9nt emlegetett <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/kepesek-vagyunk-gyorsabban-izomzatot-szerezni-vagy-fogyni-az-izmok-sokkolasaval\/\" class=\"ek-link\">p<span style=\"color: #ff6600\">rogressz\u00edv<\/span> t\u00falterhel\u00e9s folyamat\u00e1ra<\/a> <\/strong><\/span>hasonl\u00edt. Az extra s\u00faly miatt ugyanis <strong>az izmoknak er\u0151sebben kell dolgoznia<\/strong>, \u00edgy nem csak n\u00f6vekednek, de er\u0151s\u00f6dnek is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Fejleszti a fut\u00e1sodat<\/h3>\n\n\n\n<p>A s\u00falymell\u00e9nyes edz\u00e9sek nem csak az er\u0151nl\u00e9ti, de az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak is seg\u00edthetnek. Egy 2015-\u00f6s kisebb kutat\u00e1s sor\u00e1n ugyanis azt az eredm\u00e9nyt kapt\u00e1k, hogy <strong>a s\u00falymell\u00e9nynek h\u00e1la javult a sportol\u00f3k teljes\u00edtm\u00e9nye \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9ge.<\/strong> Azonban egy m\u00e1sik, 2019-es tanulm\u00e1ny is hasonl\u00f3 v\u00e9gkimenetellel rendelkezett, melynek r\u00e9sztvev\u0151i a tests\u00falyuk 5-40%-\u00e1val egyenl\u0151 mell\u00e9nyeket mell\u00e9nyben sportoltak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tanulm\u00e1ny v\u00e9g\u00e9n arra jutottak, hogy <strong>kevesebb s\u00fallyal hosszabb t\u00e1von javult a sportol\u00f3k teljes\u00edtm\u00e9nye.<\/strong> M\u00e1sr\u00e9szt, <strong>r\u00f6vid t\u00e1von jobbakat futottak azok, akik nehezebb mell\u00e9nyben indultak \u00fatnak.<\/strong> Mindazon\u00e1ltal, tov\u00e1bbi kutat\u00e1sok sz\u00fcks\u00e9gesek az eddigi eredm\u00e9nyek pontos meger\u0151s\u00edt\u00e9s\u00e9hez. <span style=\"color: #ff6600\">[7] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-1124x749.jpg\" alt=\"S\u00falyozott mell\u00e9ny a fut\u00e1s jav\u00edt\u00e1s\u00e1hoz\" class=\"wp-image-380368\" width=\"843\" height=\"562\" title=\"S\u00falyozott mell\u00e9ny a fut\u00e1s jav\u00edt\u00e1s\u00e1hoz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Er\u0151s\u00edti a csontjaidat<\/h3>\n\n\n\n<p>Az edz\u00e9s &#8211; s\u00falymell\u00e9nnyel is &#8211; <strong>pozit\u00edvan befoly\u00e1solja az er\u0151t, a sz\u00edv\u00f3ss\u00e1got \u00e9s a csonts\u0171r\u0171s\u00e9get.<\/strong> Egy 2017-es kutat\u00e1s sor\u00e1n v\u00e1ltoz\u00f3 kor\u00fa n\u0151ket vizsg\u00e1ltak, akiknek hat h\u00e9ten kereszt\u00fcl kellett s\u00falymell\u00e9nyben edzeni. A hat h\u00e9t letelt\u00e9vel kider\u00fclt, hogy<strong> a medencecsont s\u0171r\u0171s\u00f6d\u00f6tt, a t\u00e9rdfesz\u00edt\u0151k pedig meger\u0151s\u00f6dtek.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Fejleszti a stabilit\u00e1sodat<\/h3>\n\n\n\n<p>A tart\u00e1sodon is sokat jav\u00edt, ha mell\u00e9nyben edzel, ami v\u00e9gs\u0151 soron <strong>hozz\u00e1j\u00e1rulhat a stabilit\u00e1shoz \u00e9s az egyens\u00falyhoz.<\/strong> Ha a fels\u0151 testeden t\u00f6bblets\u00falyt cipelsz, edz\u00e9s k\u00f6zben <strong>az izmaid kem\u00e9nyebben kell dolgozzanak, hogy megtarts\u00e1k az egyens\u00falyt.<\/strong> Ha kicsit megbillensz, musz\u00e1j lesz egyens\u00falyoznod, m\u00e1sk\u00fcl\u00f6nben orra esel. Vagyis \u00edgy az egyens\u00falyod is rengeteget fejl\u0151dhet. A mell\u00e9ny teh\u00e1t nagyon hasznos sportokhoz, de a mindennapi \u00e9letben is. Emellett, \u00fagy v\u00e1lik n\u00e9lk\u00fcl\u00f6zhetetlenn\u00e9, min\u00e9l id\u0151sebb vagy, mert ann\u00e1l nagyobb es\u00e9llyel esel el \u00e9s s\u00e9r\u00fclsz le azonnal. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"992\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png\" alt=\"Hogyan haszn\u00e1ld a s\u00falyozott mell\u00e9nyt\" class=\"wp-image-380383\" title=\"Hogyan haszn\u00e1ld a s\u00falyozott mell\u00e9nyt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44-310x400.png 310w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_hasznald_a_sulymellenyt\"><\/span>Hogyan haszn\u00e1ld a s\u00falymell\u00e9nyt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fentiekben m\u00e1r minden l\u00e9nyeges inform\u00e1ci\u00f3t hallott\u00e1l. Most akkor itt az ideje mindezt gyakorlatba helyezni \u00e9s megn\u00e9zni, milyen konkr\u00e9t tev\u00e9kenys\u00e9gekhez \u00e9rdemes mell\u00e9nyt haszn\u00e1lni. Ha bizonytalan vagy, rem\u00e9lj\u00fck az al\u00e1bbi tippekkel inspir\u00e1ci\u00f3t szerzel&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00c1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9s<\/strong> &#8211; ide\u00e1lis t\u00e1rs, ha futni m\u00e9sz vagy s\u00e9t\u00e1lsz, de nyugodtan vidd magaddal egy hosszabb gyalogl\u00e1sra vagy biciklit\u00far\u00e1ra is.<\/li><li><strong>Er\u0151nl\u00e9ti edz\u00e9s<\/strong> &#8211; dobd fel a mell\u00e9nyt, miel\u0151tt neki\u00e1lln\u00e1l a szok\u00e1sos s\u00falyz\u00f3s edz\u00e9seidnek \u00e9s friss\u00edtsd fel vele az edz\u00e9seidet, majd vidd \u0151ket a k\u00f6vetkez\u0151 szintre. Rengeteg gyakorlat v\u00e9gezhet\u0151 vele pl. fekvenyom\u00e1s, guggol\u00e1s, kit\u00f6r\u00e9s, plank, felh\u00faz\u00e1s \u00e9s ugr\u00f3k\u00f6telez\u00e9s.<\/li><li><strong>H\u00e1zimunka<\/strong> &#8211; A kreativit\u00e1snak nincs hat\u00e1ra, ha pedig nincs id\u0151d sportolni a h\u00e1z k\u00f6r\u00fcli teend\u0151k \u00e9s f\u0151z\u00e9s k\u00f6zben is felkaphatsz egy ilyet. A nagyobb terhel\u00e9snek h\u00e1la sokkal t\u00f6bb kal\u00f3ri\u00e1t fogsz \u00e9getni.<\/li><li><strong>Csapatsportok<\/strong> &#8211; amennyiben csapartsportokat j\u00e1tszol &#8211; mondjuk foci, tenisz, k\u00e9zi vagy b\u00e1rmi ilyesmi &#8211; vegy\u00e9l fel egy k\u00f6nnyebb mell\u00e9nyt, miel\u0151tt elkezd\u0151dne az edz\u00e9s. Min\u00e9l nagyobb a terhel\u00e9s, ann\u00e1l nagyobb az intenzit\u00e1s \u00e9s ebb\u0151l kifoly\u00f3lag ann\u00e1l t\u00f6bb az el\u00e9getett kal\u00f3ria.<\/li><li><strong>Bemeleg\u00edt\u00e9s<\/strong> &#8211; az edz\u00e9s bemeleg\u00edt\u0151 szakasz\u00e1ban is alkalmazhatod, ugyanis egyes tanulm\u00e1nyok szerint ekkor kezdi megn\u00f6velni a hat\u00e9konys\u00e1got \u00e9s fokozza a teljes\u00edtm\u00e9nyt. <span style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osszegzes\"><\/span>\u00d6sszegz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A s\u00falymell\u00e9ny remek eszk\u00f6z mindazok sz\u00e1m\u00e1ra, akik szeretn\u00e9nek valami \u00fajdons\u00e1got csemp\u00e9szni az edz\u00e9seikbe \u00e9s fokozni azok intenzit\u00e1s\u00e1t. Nagyszer\u0171 v\u00e1laszt\u00e1s saj\u00e1t tests\u00falyos edz\u00e9sekhez, de fut\u00e1shoz, s\u00e9t\u00e1hoz vagy t\u00far\u00e1z\u00e1shoz is. Haszn\u00e1lat\u00e1val t\u00f6bb kal\u00f3ri\u00e1t \u00e9gethetsz, er\u0151s\u00edtheted a csontjaidat, n\u00f6velheted az er\u0151det, fejlesztheted a stabilit\u00e1sodat \u00e9s a fut\u00e1si teljes\u00edtm\u00e9nyedet. Csak v\u00e1laszd ki a sz\u00e1modra megfelel\u0151t \u00e9s kezd\u0151dhet is az edz\u00e9s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A s\u00falyozott mell\u00e9ny egy rendk\u00edv\u00fcl hat\u00e9kony sporteszk\u00f6z, mely t\u00f6bbek k\u00f6zt arra szolg\u00e1l, hogy feldobd vele az edz\u00e9seidet, n\u00f6veld azok intenzit\u00e1s\u00e1t \u00e9s megszabadulj a nemk\u00edv\u00e1natos kil\u00f3kt\u00f3l. 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