{"id":392396,"date":"2022-09-22T12:31:49","date_gmt":"2022-09-22T10:31:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392396"},"modified":"2024-05-27T14:53:17","modified_gmt":"2024-05-27T12:53:17","slug":"melyek-a-legjobb-alhas-gyakorlatok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/","title":{"rendered":"A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom 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\/melyek-a-legjobb-alhas-gyakorlatok\/#Megszabadithatnak_az_also_hasizom_gyakorlatok_a_zsirparnaktol\" title=\"Megszabad\u00edthatnak az als\u00f3 hasizom gyakorlatok a zs\u00edrp\u00e1rn\u00e1kt\u00f3l?\">Megszabad\u00edthatnak az als\u00f3 hasizom gyakorlatok a zs\u00edrp\u00e1rn\u00e1kt\u00f3l?<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#13_hatekony_also_hasizom_gyakorlat\" title=\"13 hat\u00e9kony als\u00f3 hasizom gyakorlat\">13 hat\u00e9kony als\u00f3 hasizom gyakorlat<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#1_Valtott_sarokerintes\" title=\"1. V\u00e1ltott sarok\u00e9rint\u00e9s\">1. V\u00e1ltott sarok\u00e9rint\u00e9s<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#2_Hegymaszo\" title=\"2. Hegym\u00e1sz\u00f3\">2. Hegym\u00e1sz\u00f3<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#3_Cross-body_hegymaszo_gyakorlat\" title=\"3. Cross-body hegym\u00e1sz\u00f3 gyakorlat\">3. Cross-body hegym\u00e1sz\u00f3 gyakorlat<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#4_Ollozas\" title=\"4. Oll\u00f3z\u00e1s\">4. Oll\u00f3z\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#5_Terdfelhuzas_csuszkaval\" title=\"5. T\u00e9rdfelh\u00faz\u00e1s cs\u00faszk\u00e1val\">5. T\u00e9rdfelh\u00faz\u00e1s cs\u00faszk\u00e1val<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#6_Pike_Up_csuszkaval\" title=\"6. Pike Up cs\u00faszk\u00e1val\">6. Pike Up cs\u00faszk\u00e1val<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#7_Labemeles_fekve\" title=\"7. L\u00e1bemel\u00e9s fekve\">7. L\u00e1bemel\u00e9s fekve<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#8_Oldalso_plank\" title=\"8. Oldals\u00f3 plank\">8. Oldals\u00f3 plank<\/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\/melyek-a-legjobb-alhas-gyakorlatok\/#9_Teljes_felgordules\" title=\"9. Teljes felg\u00f6rd\u00fcl\u00e9s\">9. Teljes felg\u00f6rd\u00fcl\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\/melyek-a-legjobb-alhas-gyakorlatok\/#10_Crossbody_laberintes_haspressel\" title=\"10. Crossbody l\u00e1b\u00e9rint\u00e9s haspr\u00e9ssel\">10. Crossbody l\u00e1b\u00e9rint\u00e9s haspr\u00e9ssel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#11_Haspres_emelt_labbal\" title=\"11. Haspr\u00e9s emelt l\u00e1bbal\">11. Haspr\u00e9s emelt l\u00e1bbal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#12_Plank_lepegetes\" title=\"12. Plank l\u00e9peget\u00e9s\">12. Plank l\u00e9peget\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#13_Plank_jack_csuszkaval\" title=\"13. Plank jack cs\u00faszk\u00e1val\">13. Plank jack cs\u00faszk\u00e1val<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#Tovabbi_tippek_erdekelnek\" title=\"Tov\u00e1bbi tippek \u00e9rdekelnek?\">Tov\u00e1bbi tippek \u00e9rdekelnek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#Mire_emlekezz\" title=\"Mire eml\u00e9kezz?\">Mire eml\u00e9kezz?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az alhasi r\u00e9szt sokan a legprobl\u00e9m\u00e1sabb ter\u00fcletnek tartj\u00e1k, ugyanis itt t\u00e1rol\u00f3dik subcutan, m\u00e1sn\u00e9ven a b\u0151r alatti zs\u00edrr\u00e9teg, amit\u0151l a di\u00e9t\u00e1ban \u00e9s az edz\u00e9srutinban bevezetett v\u00e1ltoz\u00e1sok n\u00e9lk\u00fcl szinte lehetetlen megszabadulni. Ha viszont t\u00e9nylegesen innen szeretn\u00e9l fogyni, az edz\u00e9stervedb\u0151l nem maradhatnak ki<strong> a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t stabiliz\u00e1l\u00f3 \u00e9s er\u0151s\u00edt\u0151 als\u00f3 hasizom gyakorlatok.<\/strong> Min\u00e9l t\u00f6bbet edzel a hasadra, az ann\u00e1l er\u0151sebb \u00e9s kidolgozottabb lesz \u00e9s nem csak a tekinteteket vonzza majd, de a tart\u00e1sodon is bizony\u00edtottan sokat jav\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mai cikkben bemutatott als\u00f3 hasizom gyakorlatok <strong>kezd\u0151k \u00e9s halad\u00f3k edz\u00e9sterv\u00e9ben is meg\u00e1llj\u00e1k a hely\u00fcket.<\/strong> Kuk\u00e1ba a v\u00e9gtelen <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/haspres-es-felulesek-miert-nem-segitenek-megszabadulni-a-hasunkon-levo-zsirparnaktol\/\" class=\"ek-link\">fel\u00fcl\u00e9sekkel<\/a><\/span>. A hasizom edz\u00e9s\u00e9n\u00e9l az a l\u00e9nyeg, hogy az izmokat \u00e1tfog\u00f3an vonjuk be a munk\u00e1ba \u00e9s ne csak egy gyakorlatra b\u00edzzuk a fejl\u0151d\u00e9s\u00fcnket. Mindazon\u00e1ltal, hoztunk p\u00e1r tippet profi azoknak a sportol\u00f3knak is, akik a legjobb form\u00e1jukra t\u00f6rekednek.<\/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=\"Megszabadithatnak_az_also_hasizom_gyakorlatok_a_zsirparnaktol\"><\/span>Megszabad\u00edthatnak az als\u00f3 hasizom gyakorlatok a zs\u00edrp\u00e1rn\u00e1kt\u00f3l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha a fogy\u00e1s a c\u00e9lod, ne csak a hasadra edz, ugyanis a hasizom gyakorlatok \u00f6nmagukban <strong>nem k\u00e9pesek sem elt\u00f6r\u00f6lni, sem el\u00e9getni, sem kizzasztani bel\u0151led a felesleges zs\u00edrt.<\/strong> Musz\u00e1j \u00e1tfog\u00f3an kezelned a k\u00e9rd\u00e9st, hiszen egy adott testr\u00e9szr\u0151l \u00f6nmag\u00e1ban k\u00e9ptelens\u00e9g fogyni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Amikor megindul\u00e1s a fogy\u00e1s, az eg\u00e9sz test vesz\u00edt a zs\u00edrb\u00f3l. <\/strong>\u00d6sszess\u00e9g\u00e9ben azonban a genetika, a hormonok \u00e9s az \u00e9letm\u00f3d hat\u00e1rozza meg azt, hogy melyik testr\u00e9szen l\u00e1tsz\u00f3dik meg el\u0151sz\u00f6r a s\u00falyveszt\u00e9s. Megeshet, hogy el\u0151sz\u00f6r a combodr\u00f3l \u00e9s a fenekedr\u0151l fogysz \u00e9s csak k\u00e9s\u0151bb a hasadr\u00f3l, m\u00edg m\u00e1sok pont az ellenkez\u0151j\u00e9t tapasztalhatj\u00e1k. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" class=\"ek-link\"><span style=\"color: #ff6600\">kal\u00f3riadeficit<\/span> <\/a>&#8211; mely az \u00e9trend, az edz\u00e9srutin \u00e9s az \u00e9letm\u00f3d megv\u00e1ltoztat\u00e1s\u00e1val \u00e9rhet\u0151 el &#8211; kulcsfontoss\u00e1g\u00fa szerepet j\u00e1tszik a fogy\u00e1s folyamat\u00e1ban. De ne agg\u00f3dj, ez nem azt jelenti, hogy drasztikus di\u00e9t\u00e1khoz \u00e9s m\u00e9regtelen\u00edt\u0151 k\u00far\u00e1khoz kell folyamodnod. Ha a v\u00e1ltoz\u00e1sokat <strong>fokozatosan, apr\u00e1nk\u00e9nt vezeted be<\/strong> az \u00e9letedbe, hamarosan el\u00e9red a c\u00e9lod, cser\u00e9be pedig fittebb leszel \u00e9s csod\u00e1s hasizommal b\u00fcszk\u00e9lkedhetsz. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konkr\u00e9t tippekkel a fogy\u00e1ssal kapcsolatban <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\" class=\"ek-link\">Fogyj a hasadr\u00f3l \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nkn<\/a>ak k\u00f6sz\u00f6nhet\u0151en<\/strong><\/span> c. cikk\u00fcnkben olvashatsz.<\/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\/03\/iStock-898979332-1124x749.jpg\" alt=\"Hogyan t\u00fcntesd el az alhasi zs\u00edrp\u00e1rn\u00e1kat?\" class=\"wp-image-350018\" style=\"width:843px;height:562px\" title=\"Hogyan t\u00fcntesd el az alhasi zs\u00edrp\u00e1rn\u00e1kat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.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=\"13_hatekony_also_hasizom_gyakorlat\"><\/span>13 hat\u00e9kony als\u00f3 hasizom gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mint m\u00e1s izomcsoportok eset\u00e9ben is, a hasizmot is fontos rendszeresen edzeni, hogy l\u00e1that\u00f3 eredm\u00e9nyeket \u00e9rj\u00fcnk el. Ugyanakkor, az izomcsoportokat nem aj\u00e1nlott mindennap edz\u00e9ssel terhelni, mert a v\u00e9g\u00e9n nem lesz el\u00e9g idej\u00fck regener\u00e1l\u00f3dni. <strong>A kezd\u0151knek azt javasoljuk, hogy hetente k\u00e9t-h\u00e1rom alkalommal dolgozzanak hasizomra, a halad\u00f3k pedig ak\u00e1r n\u00e9gyszer is.<\/strong> A heti gyakoris\u00e1g azonban minden esetben a sportol\u00f3 edz\u00e9sterv\u00e9n \u00e9s c\u00e9ljain m\u00falik. <span style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ha kezd\u0151 vagy, szerint\u00fcnk \u00e9rdemes seg\u00e9deszk\u00f6z n\u00e9lk\u00fcl v\u00e9gezni a gyakorlatokat \u00e9s el\u0151sz\u00f6r ink\u00e1bb a megfelel\u0151 technik\u00e1ra f\u00f3kusz\u00e1lni.<\/strong> Azt\u00e1n amikor m\u00e1r kell\u0151 \u00f6nbizalommal kezdesz nekik, akkor n\u00f6velheted az ism\u00e9tl\u00e9sek \u00e9s sorozatok mennyis\u00e9g\u00e9t, valamint a nagyobb kih\u00edv\u00e1s \u00e9rdek\u00e9ben sporteszk\u00f6z\u00f6ket is bevethetsz. Ha \u00edgy j\u00e1rsz el, sz\u00e9p lassan hozz\u00e1szoktatod magad az izomn\u00f6veked\u00e9s \u00e9s er\u0151s\u00f6d\u00e9s szempontj\u00e1b\u00f3l elengedhetetlen progressz\u00edv t\u00falterhel\u00e9s alapelv\u00e9hez.<\/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\">\u00datmutat\u00f3 hasizom edz\u00e9sekhez<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az edzetts\u00e9gi \u00e1llapodt\u00f3l f\u00fcgg\u0151en heti 2-4 alkalommal dolgozz hasizomra.<\/li>\n\n\n\n<li>V\u00e9gezz hasizom er\u0151s\u00edt\u00e9st egy m\u00e1sik izomcsoport mellett, vagy \u00e1ll\u00edts \u00f6ssze HIIT vagy k\u00f6redz\u00e9st az \u00e1ltalunk javasolt gyakorlatokkal.<\/li>\n\n\n\n<li>V\u00e1lassz ki 2-3 als\u00f3 hasizmot edz\u0151 gyakorlatot \u00e9s \u00e9p\u00edtsd be a komplex hasizom edz\u00e9seidbe vagy heti 1-2 alkalommal, 4-5 gyakorlattal edz k\u00fcl\u00f6n als\u00f3 hasizomra. <\/li>\n\n\n\n<li>Az aj\u00e1nlott ism\u00e9tl\u00e9ssz\u00e1mot az egyes gyakorlatok le\u00edr\u00e1s\u00e1ban tal\u00e1lod.<\/li>\n\n\n\n<li>A sorozatok ide\u00e1lis mennyis\u00e9ge 2-4 k\u00f6z\u00f6tt mozog.<\/li>\n\n\n\n<li>Ne felejts el bemeleg\u00edteni edz\u00e9s el\u0151tt. Fuss helyben vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" class=\"ek-link\">ugr\u00f3k\u00f6telezz<\/a><\/span>.<\/li>\n\n\n\n<li>Keress egy<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/yoga-mat-black-jogaszonyeg-strix.html\" class=\"ek-link\">fitness sz\u0151nyeget<\/a><\/span> \u00e9s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/csuszokorong-gymbeam.html\" class=\"ek-link\">cs\u00faszk\u00e1kat,<\/a><\/span> melyeket ak\u00e1r k\u00e9t <a href=\"https:\/\/gymbeam.hu\/fekete-torolkozo-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">t\u00f6r\u00f6lk\u00f6z\u0151vel<\/span> <\/a>is helyettes\u00edthetsz.<\/li>\n\n\n\n<li>Ha egy kicsit nagyobb kih\u00edv\u00e1sra v\u00e1gysz, k\u00e9sz\u00edts el\u0151 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebellt<\/a>, <a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-2-kg-gymbeam.html\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kat<\/a>, <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\">t\u00e1rcs\u00e1t<\/a>, <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" class=\"ek-link\">egyens\u00faly p\u00e1rn\u00e1t<\/a>, <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" class=\"ek-link\">slam labd\u00e1t<\/a>,<\/span> illetve <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" class=\"ek-link\">boka- vagy csukl\u00f3s\u00falyokat<\/a>.<\/span><\/li>\n\n\n\n<li>Az edz\u00e9s f\u0151 r\u00e9sze ut\u00e1n ne felejts el ny\u00fajtani.<\/li>\n<\/ul>\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=\"29120,36133,36304,48829,51160,67384\" ><\/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=\"1_Valtott_sarokerintes\"><\/span>1. V\u00e1ltott sarok\u00e9rint\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s helyezd magad mell\u00e9 a karjaidat. Emeld fel mindk\u00e9t l\u00e1bad \u00e9s 90 fokba hajl\u00edtsd be \u0151ket. Fesz\u00edtsd meg a hasad.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben \u00e9rintsd meg a matracot az egyik sarkaddal, majd bel\u00e9gz\u00e9skor h\u00fazd vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a mozdulatot a m\u00e1sik l\u00e1baddal is. A gyakorlat k\u00f6zben a derekad nyomd a sz\u0151nyegbe \u00e9s tartsd szorosan rajta. Figyelj r\u00e1, hogy a hasizmokb\u00f3l dolgozz. Ism\u00e9teld meg 12-20 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kis mozg\u00e1startom\u00e1ny, a hasizom el\u00e9gtelen bevon\u00e1sa, g\u00f6rbe der\u00e9k.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Egyenes\u00edtsd ki a l\u00e1baidat vagy rakj <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">bokas\u00falyt<\/span> <\/a>a l\u00e1badra.<\/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\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"Hogyan v\u00e9gezz v\u00e1ltott sarok\u00e9rint\u00e9st?\" class=\"wp-image-350032\" title=\"Hogyan v\u00e9gezz v\u00e1ltott sarok\u00e9rint\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hegymaszo\"><\/span>2. Hegym\u00e1sz\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj a f\u00f6ldre \u00e9s helyezkedj magasabb plank poz\u00edci\u00f3ba. A tart\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb, a nyitott tenyereid pedig n\u00e9zzenek lefel\u00e9. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested. Ne hajl\u00edtsd be a h\u00e1tad, f\u0151leg az \u00e1gy\u00e9ki ter\u00fcletre figyelj oda.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Hajl\u00edtsd be az egyik t\u00e9rded \u00e9s ny\u00fajtott karral h\u00fazd a k\u00f6ny\u00f6k\u00f6d fel\u00e9, mik\u00f6zben kif\u00fajod a leveg\u0151t. Ezut\u00e1n t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s v\u00e9gezd el ugyanezt a mozdulatot a m\u00e1sik l\u00e1baddal is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> g\u00f6rbe h\u00e1t, alacsonyan tartott cs\u00edp\u0151, magasra emelt medence, kis mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Helyezd a kezedet egy egyens\u00faly padra, <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" class=\"ek-link\">fitness labd\u00e1ra<\/a> vagy slam ballra, de csukl\u00f3s\u00falyt is haszn\u00e1lhatsz.<\/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\/03\/2.-Horolezec.gif\" alt=\"Hogyan v\u00e9gezd a hegym\u00e1sz\u00f3 gyakorlatot?\" class=\"wp-image-350046\" title=\"Hogyan v\u00e9gezd a hegym\u00e1sz\u00f3 gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cross-body_hegymaszo_gyakorlat\"><\/span>3. Cross-body hegym\u00e1sz\u00f3 gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj a f\u00f6ldre \u00e9s helyezkedj magasabb plank poz\u00edci\u00f3ba. A tart\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb, a nyitott tenyereid pedig n\u00e9zzenek lefel\u00e9. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested. Ne hajl\u00edtsd be a h\u00e1tad, f\u0151leg az \u00e1gy\u00e9ki ter\u00fcletre figyelj oda.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Hajl\u00edtsd be az egyik t\u00e9rded \u00e9s ny\u00fajtott karral told az ellent\u00e9tes k\u00f6ny\u00f6k\u00f6d fel\u00e9, mik\u00f6zben kif\u00fajod a leveg\u0151t. Ezut\u00e1n t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s v\u00e9gezd el ugyanezt a mozdulatot a m\u00e1sik l\u00e1baddal is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> g\u00f6rbe h\u00e1t, alacsonyan tartott cs\u00edp\u0151, magasra emelt medence, kis mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Helyezd a kezedet egy <a href=\"https:\/\/gymbeam.hu\/woodwork-egyensuly-deszka-gymbeam.html\" class=\"ek-link\">egyens\u00faly padra<\/a>, fit vagy slam labd\u00e1ra, de csukl\u00f3s\u00falyt is haszn\u00e1lhatsz.<\/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\/03\/6.-Horolezec-do-krize.gif\" alt=\"Hogyan v\u00e9gezz cross-body hegym\u00e1sz\u00f3 gyakorlatot?\" class=\"wp-image-350102\" title=\"Hogyan v\u00e9gezz cross-body hegym\u00e1sz\u00f3 gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ollozas\"><\/span>4. Oll\u00f3z\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra. Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s h\u00e1tulr\u00f3l fogd meg a fejedet, majd p\u00e1r centire emeld meg a f\u00f6ldt\u0151l a h\u00e1tad fels\u0151 r\u00e9sz\u00e9vel egy\u00fctt. A k\u00f6ny\u00f6k\u00f6d k\u00f6zben kifel\u00e9 n\u00e9zzen. Ha hajlamos vagy \u00f6sszeh\u00fazni \u0151ket, ink\u00e1bb tedd keresztbe a kezed a mellkasodon.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Fesz\u00edtsd meg a hasizmodat \u00e9s h\u00fazd az egyik l\u00e1badat a mellkasod fel\u00e9, mik\u00f6zben a m\u00e1sikat p\u00e1r centim\u00e9terrel a talaj f\u00f6l\u00f6tt tartod. \u00dagy mozogjanak a l\u00e1baid, mintha az oll\u00f3 k\u00e9t sz\u00e1ra k\u00f6zeledne egym\u00e1shoz. Ne feledkezz el a helyes l\u00e9gz\u00e9sr\u0151l \u00e9s figyelj oda r\u00e1, hogy nagyr\u00e9szt hasizomb\u00f3l dolgozz. A derekad tartsd v\u00e9gig a sz\u0151nyegen. Ism\u00e9teld meg a gyakorlatot 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa, g\u00f6rbe der\u00e9k.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> N\u00f6veld az als\u00f3 v\u00e9gtagok mozg\u00e1startom\u00e1ny\u00e1t, vagy haszn\u00e1lj bokas\u00falyt.<\/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\/03\/3.-Nuzky.gif\" alt=\"Hogyan v\u00e9gezz oll\u00f3z\u00e1st?\" class=\"wp-image-350060\" title=\"Hogyan v\u00e9gezz oll\u00f3z\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Terdfelhuzas_csuszkaval\"><\/span>5. T\u00e9rdfelh\u00faz\u00e1s cs\u00faszk\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3<\/strong>: Rakj <a href=\"https:\/\/gymbeam.hu\/csuszokorong-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">cs\u00faszk\u00e1t<\/span> <\/a>a l\u00e1bfejed al\u00e1 \u00e9s helyezkedj plank poz\u00edci\u00f3ba. A tart\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb, a nyitott tenyereid pedig n\u00e9zzenek lefel\u00e9. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a mellkasod al\u00e1, majd t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s kezd meg a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st. Ism\u00e9teld meg a gyakorlatot 12-20 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa, g\u00f6rbe der\u00e9k.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Helyezd a kezedet egy egyens\u00faly padra, fit vagy slam labd\u00e1ra, de csukl\u00f3s\u00falyt is haszn\u00e1lhatsz.<\/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\/03\/7.-Krceni-kolen.gif\" alt=\"Hogyan v\u00e9gezz t\u00e9rdfelh\u00faz\u00e1st cs\u00faszk\u00e1val?\" class=\"wp-image-350116\" title=\"Hogyan v\u00e9gezz t\u00e9rdfelh\u00faz\u00e1st cs\u00faszk\u00e1val?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Pike_Up_csuszkaval\"><\/span>6. Pike Up cs\u00faszk\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3<\/strong>: Rakj <span style=\"color: #ff6600\">cs\u00faszk\u00e1t<\/span> a l\u00e1bfejed al\u00e1 \u00e9s helyezkedj plank poz\u00edci\u00f3ba. A tart\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb, a nyitott tenyereid pedig n\u00e9zzenek lefel\u00e9. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd \u00f6ssze a l\u00e1bfejeidet, a t\u00e9rdeidet k\u00f6zben hajl\u00edtsd be egy kicsit. Ezut\u00e1n t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s kezd meg a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st. Ism\u00e9teld meg a gyakorlatot 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa, g\u00f6rbe der\u00e9k.<\/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\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"Hogyan v\u00e9gezz pike up gyakorlatot cs\u00faszk\u00e1val?\" class=\"wp-image-350074\" title=\"Hogyan v\u00e9gezz pike up gyakorlatot cs\u00faszk\u00e1val?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Labemeles_fekve\"><\/span>7. L\u00e1bemel\u00e9s fekve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s helyezd magad mell\u00e9 a kezeidet. Kiss\u00e9 emeld meg a fejed \u00e9s a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t a sz\u0151nyegr\u0151l. Finoman hajl\u00edtsd be a t\u00e9rdeidet \u00e9s tarts meg \u0151ket n\u00e9h\u00e1ny centim\u00e9terre a talaj felett. Fesz\u00edtsd meg a tested k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben \u00f3vatosan h\u00fazd a behajl\u00edtott l\u00e1baidat a fejed ir\u00e1ny\u00e1ban. K\u00f6zben ne felejtsd el, a derekad maradjon v\u00e9gig a sz\u0151nyegen. Bel\u00e9gz\u00e9s sor\u00e1n t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s kezd meg a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st, azt\u00e1n csin\u00e1ld meg a gyakorlatot 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa, szab\u00e1lytalan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Helyezz egy <a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-2-kg-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">k\u00e9zis\u00falyz\u00f3t<\/span> <\/a>a bok\u00e1id k\u00f6z\u00e9 vagy akassz r\u00e1juk <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" class=\"ek-link\">bokas\u00falyt<\/a>.<\/span><\/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\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"Hogyan v\u00e9gezz l\u00e1bemel\u00e9st fekve?\" class=\"wp-image-350088\" title=\"Hogyan v\u00e9gezz l\u00e1bemel\u00e9st fekve?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Oldalso_plank\"><\/span>8. Oldals\u00f3 plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3: F<\/strong>ek\u00fcdj az oldaladra ny\u00fajtott l\u00e1bbal. A k\u00e9t l\u00e1bfejedet pakold egym\u00e1sra \u00e9s helyezkedj als\u00f3 plank poz\u00edci\u00f3ba. Fesz\u00edtsd meg a core izmodat.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld a leveg\u0151be a fels\u0151 karodat \u00e9s maradj ebben a helyzetben 1-2 m\u00e1sodpercig. Azt\u00e1n csin\u00e1ld meg ugyanezt a m\u00e1sik oldalra. 8-12 alkalommal ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> g\u00f6rbe h\u00e1t, alacsonyan tartott cs\u00edp\u0151, szab\u00e1lytalan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Emeld egyszerre a l\u00e1badat \u00e9s a karodat vagy pihentesd a kezed egy egyens\u00faly padon.<\/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\/03\/8.-Kliky-do-stran.gif\" alt=\"Hogyan v\u00e9gezz oldals\u00f3 planket?\" class=\"wp-image-350130\" title=\"Hogyan v\u00e9gezz oldals\u00f3 planket?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Teljes_felgordules\"><\/span>9. Teljes felg\u00f6rd\u00fcl\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra ny\u00fajtott l\u00e1bbal \u00e9s emeld meg a karjaidat.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben a hasizmok aktiv\u00e1l\u00e1s\u00e1val emeld a karjaidat \u00fcl\u0151 poz\u00edci\u00f3ba an\u00e9lk\u00fcl, hogy behajl\u00edtan\u00e1d a l\u00e1baidat. Ezut\u00e1n \u00f3vatosan t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba bel\u00e9gz\u00e9s sor\u00e1n \u00e9s ism\u00e9teld meg a gyakorlatot 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, szab\u00e1lytalan&nbsp;mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Mindk\u00e9t kezeddel ragadj meg egy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebellt<\/a>, <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kat <\/a>vagy <\/span><a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">t\u00e1rcs\u00e1t<\/span> <\/a>\u00e9s azokkal dolgozz.<\/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\/03\/9.-Rolovani-do-sedu.gif\" alt=\"Hogyan v\u00e9gezz teljes felg\u00f6rd\u00fcl\u00e9st?\" class=\"wp-image-350144\" title=\"Hogyan v\u00e9gezz teljes felg\u00f6rd\u00fcl\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Crossbody_laberintes_haspressel\"><\/span>10. Crossbody l\u00e1b\u00e9rint\u00e9s haspr\u00e9ssel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s emeld meg a kezeidet. A fejed \u00e9s a h\u00e1tad fels\u0151 r\u00e9sze legyen p\u00e1r centire a talajt\u00f3l. Aktiv\u00e1ld a hasizmokat.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld fel, azt\u00e1n h\u00fazd egym\u00e1s fel\u00e9 a jobb karodat \u00e9s a bal l\u00e1badat (ak\u00e1r \u00f6ssze is \u00e9rintheted \u0151ket). K\u00e9s\u0151bb, a bel\u00e9gz\u00e9s sor\u00e1n, t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s ism\u00e9teld el ugyanezt a m\u00e1sik oldalra is. V\u00e9gig tartsd a derekadat a matracon. 8-12 alkalommal ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Haszn\u00e1lj csukl\u00f3- vagy bokas\u00falyt.<\/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\/03\/10.-Jack-Knife.gif\" alt=\"Crossbody l\u00e1b\u00e9rint\u00e9s haspr\u00e9ssel\" class=\"wp-image-350158\" title=\"Crossbody l\u00e1b\u00e9rint\u00e9s haspr\u00e9ssel\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Haspres_emelt_labbal\"><\/span>11. Haspr\u00e9s emelt l\u00e1bbal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra \u00e9s ny\u00fajts a l\u00e1baidat (kiss\u00e9 be is hajl\u00edthatod) a mennyezet fel\u00e9 \u00e9s ut\u00e1n emeld fel a karjaidat is.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kiss\u00e9 emeld meg a fejed \u00e9s a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t a sz\u0151nyegr\u0151l, majd kil\u00e9gz\u00e9s k\u00f6zben k\u00f6zel\u00edtsd egym\u00e1shoz a kezeid \u00e9s a l\u00e1baid. A derekad maradjon szorosan a sz\u0151nyegen. Vigy\u00e1zz r\u00e1, hogy ne emelkedj meg t\u00fals\u00e1gosan. Ezut\u00e1n, bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba, \u00e9s ism\u00e9teld meg a gyakorlatot 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> kis mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen bevon\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Mindk\u00e9t kezeddel ragadj meg egy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebellt<\/a>, <\/span><a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">k\u00e9zis\u00falyz\u00f3kat<\/span> <\/a>vagy t\u00e1rcs\u00e1t \u00e9s azokkal dolgozz.<\/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\/03\/doplnok_01.gif\" alt=\"Hogyan v\u00e9gezz haspr\u00e9st emelt l\u00e1bbal?\" class=\"wp-image-350172\" title=\"Hogyan v\u00e9gezz haspr\u00e9st emelt l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Plank_lepegetes\"><\/span>12. Plank l\u00e9peget\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj a f\u00f6ldre \u00e9s helyezkedj magasabb plank poz\u00edci\u00f3ba. A tart\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb, a nyitott tenyereid pedig n\u00e9zzenek lefel\u00e9. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested. Ne hajl\u00edtsd be a h\u00e1tad, f\u0151leg az \u00e1gy\u00e9ki ter\u00fcletre figyelj oda.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Hajl\u00edtsd be az egyik l\u00e1bad \u00e9s kil\u00e9gz\u00e9s k\u00f6zben l\u00e9pj ki oldalra, l\u00e9pj vissza, majd ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik l\u00e1baddal is. Ezut\u00e1n helyezd vissza mindk\u00e9t l\u00e1bad kiindul\u00f3 helyzetbe, majd Ism\u00e9teld meg a gyakorlatot 12-20 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> g\u00f6rnyedt h\u00e1t, alacsonyan tartott cs\u00edp\u0151, magasra emelt medence.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Helyezd a kezedet egy egyens\u00faly padra, fit vagy slam labd\u00e1ra, de csukl\u00f3s\u00falyt is haszn\u00e1lhatsz.<\/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\/03\/doplnok_02.gif\" alt=\"Hogyan v\u00e9gezz plank l\u00e9peget\u00e9st?\" class=\"wp-image-350186\" title=\"Hogyan v\u00e9gezz plank l\u00e9peget\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Plank_jack_csuszkaval\"><\/span>13. Plank jack cs\u00faszk\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj a f\u00f6ldre \u00e9s rakd a l\u00e1bfejedet cs\u00faszk\u00e1kra, majd helyezkedj als\u00f3 plank helyzetbe. A k\u00f6ny\u00f6k\u00f6d helyezd a v\u00e1llad al\u00e1 \u00fagy, hogy v\u00e1llsz\u00e9less\u00e9gn\u00e9l messzebb legyenek egym\u00e1st\u00f3l. Tartsd alacsonyan a h\u00e1tad, de a lapock\u00e1id maradjanak \u00f6sszez\u00e1rva. Fesz\u00edtsd meg a test k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t \u00e9s pr\u00f3b\u00e1ld egyvonalban tartani a tested. Ne hajl\u00edtsd be a h\u00e1tad, f\u0151leg az \u00e1gy\u00e9ki ter\u00fcletre figyelj oda.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s sor\u00e1n tegy\u00e9l oldalra egy l\u00e9p\u00e9st an\u00e9lk\u00fcl, hogy levenn\u00e9d a l\u00e1bad a sz\u0151nyegr\u0151l. L\u00e9pj vissza, azt\u00e1n csin\u00e1ld meg a gyakorlatot a m\u00e1sik l\u00e1baddal is. Ism\u00e9teld meg 8-12 alkalommal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> g\u00f6rnyedt h\u00e1t, alacsonyan tartott cs\u00edp\u0151, magasra emelt medence, szab\u00e1lytalan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan nehez\u00edts a gyakorlaton?<\/strong> Egyszerre nyisd \u00e9s z\u00e1rd mindk\u00e9t l\u00e1bat vagy helyezz <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.html\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagot<\/a><\/span> a csukl\u00f3dra vagy a bok\u00e1dra \u00e9s azzal folytasd a gyakorlatot.<\/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\/03\/doplnok_03.gif\" alt=\"Hogyan v\u00e9gezz plank jacket cs\u00faszk\u00e1val?\" class=\"wp-image-350200\" title=\"Hogyan v\u00e9gezz plank jacket cs\u00faszk\u00e1val?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tovabbi_tippek_erdekelnek\"><\/span>Tov\u00e1bbi tippek \u00e9rdekelnek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha olyan gyakorlatokat keresel, melyek a cs\u00edp\u0151det, a ferde hasizmodat vagy a core izmaidat edzik, mindent megtal\u00e1lsz <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat<\/a><\/strong> <\/span>c. cikk\u00fcnkben.<\/li>\n\n\n\n<li>Fitlabd\u00e1val is szuper\u00fcl megtudod er\u0151s\u00edteni a hasizmodat, ehhez megtal\u00e1lod a megfelel\u0151 gyakorlatokat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 hat\u00e9kony t\u00f6rzs &amp; popsi gyakorlat fit labd\u00e1val<\/a><\/strong><\/span> c. cikk\u00fcnkben.<\/li>\n\n\n\n<li>Ha nincs id\u0151d edzeni, vess egy pillant\u00e1st <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal<\/a><\/strong><\/span> c. \u00edr\u00e1sunkra.<\/li>\n\n\n\n<li>Ha a fogy\u00e1s a c\u00e9lod, ne hagyd ki <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-fogyas-egyszeru-alapjai-meg-fogsz-lepodni-azon-mi-fontos-igazan\/\" target=\"_blank\" aria-label=\"A fogy\u00e1s egyszer\u0171 alapjai: meg fogsz lep\u0151dni azon, mi fontos igaz\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A fogy\u00e1s egyszer\u0171 alapjai: meg fogsz lep\u0151dni azon, mi fontos igaz\u00e1n<\/a><\/strong><\/span> c. cikk\u00fcnket.<\/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_emlekezz\"><\/span>Mire eml\u00e9kezz?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mai cikk\u00fcnknek k\u00f6sz\u00f6nhet\u0151en most m\u00e1r te is tudod, milyen gyakorlatokat \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9seidbe, ha az als\u00f3 hasizom er\u0151s\u00edt\u00e9s\u00e9re szeretn\u00e9l koncentr\u00e1lni. Minden egyes felsorolt gyakorlatunk <strong>t\u00f6k\u00e9letesen fejleszti \u00e9s er\u0151s\u00edti ezt a kiss\u00e9 probl\u00e9m\u00e1s izomcsoportot.<\/strong> A gyakorlatokat m\u00e1sik izomcsoport edz\u00e9sei mellett is elv\u00e9gezheted vagy k\u00fcl\u00f6n is edzhetsz az als\u00f3 hasizomra legal\u00e1bb heti k\u00e9tszer. Ha a di\u00e9t\u00e1dat is az edz\u00e9seidhez igaz\u00edtod \u00e9s hagysz id\u0151t az izmaidnak a regener\u00e1l\u00f3d\u00e1sra, az eredm\u00e9nyeket hamarosan szemmel l\u00e1that\u00f3ak lesznek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad a cikk\u00fcnket? Ha igen, k\u00fcldd el a bar\u00e1taidnak is \u00e9s inspir\u00e1ld \u0151ket p\u00e1r kiv\u00e1l\u00f3, als\u00f3 hasizom gyakorlattal.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan edz hat\u00e9konyan az als\u00f3 hasizomra? Pr\u00f3b\u00e1ld ki az al\u00e1bbiakban bemutatott 13 gyakorlatot, melyek olyannyira hat\u00e9konyak, hogy seg\u00edts\u00e9g\u00fckkel mind a kezd\u0151k mind a profik er\u0151s, t\u00f3nusos hasizomra tehetnek szert.<\/p>\n","protected":false},"author":129,"featured_media":349993,"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":[7482,6408,6312,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392396","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-gyakorlatok","10":"tag-has","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>A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A mai cikkben bemutatott als\u00f3 hasizom gyakorlatok kezd\u0151k \u00e9s halad\u00f3k edz\u00e9sterv\u00e9ben is meg\u00e1llj\u00e1k a hely\u00fcket. 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Seg\u00edts\u00e9g\u00fckkel er\u0151s\u00f6dik a hasizom \u00e9s gyorsabban elt\u0171nik az alhason tal\u00e1lhat\u00f3 zs\u00edrp\u00e1rna.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-22T10:31:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T12:53:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat\",\"datePublished\":\"2022-09-22T10:31:49+00:00\",\"dateModified\":\"2024-05-27T12:53:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\"},\"wordCount\":3102,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"keywords\":[\"edz\u00e9s\",\"gyakorlatok\",\"has\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\",\"name\":\"A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"datePublished\":\"2022-09-22T10:31:49+00:00\",\"dateModified\":\"2024-05-27T12:53:17+00:00\",\"description\":\"A mai cikkben bemutatott als\u00f3 hasizom gyakorlatok kezd\u0151k \u00e9s halad\u00f3k edz\u00e9sterv\u00e9ben is meg\u00e1llj\u00e1k a hely\u00fcket. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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