{"id":393942,"date":"2022-09-28T11:41:54","date_gmt":"2022-09-28T09:41:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393942"},"modified":"2024-06-04T12:08:55","modified_gmt":"2024-06-04T10:08:55","slug":"gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/","title":{"rendered":"A 10 legjobb tricepsz 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-a-tricepsz-es-az-alkar-izmai\/#A_10_leghatekonyabb_tricepsz_gyakorlat\" title=\"A 10 leghat\u00e9konyabb tricepsz gyakorlat\">A 10 leghat\u00e9konyabb tricepsz gyakorlat<\/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-a-tricepsz-es-az-alkar-izmai\/#1_Csigas_letolas_tricepszre\" title=\"1. Csig\u00e1s letol\u00e1s tricepszre\">1. Csig\u00e1s letol\u00e1s tricepszre<\/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-a-tricepsz-es-az-alkar-izmai\/#2_Lorugas_egykezes_sulyzoval\" title=\"2. L\u00f3r\u00fag\u00e1s egykezes s\u00falyz\u00f3val\">2. L\u00f3r\u00fag\u00e1s egykezes 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-a-tricepsz-es-az-alkar-izmai\/#3_Tricepsznyujtas_fekve_kezisulyzoval\" title=\"3. Tricepszny\u00fajt\u00e1s fekve k\u00e9zis\u00falyz\u00f3val\">3. Tricepszny\u00fajt\u00e1s fekve k\u00e9zis\u00falyz\u00f3val<\/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-a-tricepsz-es-az-alkar-izmai\/#4_Fekvenyomas_francia_ruddal_vizszintes_padon\" title=\"4. Fekvenyom\u00e1s francia r\u00faddal v\u00edzszintes padon\">4. Fekvenyom\u00e1s francia r\u00faddal v\u00edzszintes padon<\/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-a-tricepsz-es-az-alkar-izmai\/#5_Tricepsz_nyujtas_fej_folott_kezisulyzoval\" title=\"5. Tricepsz ny\u00fajt\u00e1s fej f\u00f6l\u00f6tt k\u00e9zis\u00falyz\u00f3val\">5. Tricepsz ny\u00fajt\u00e1s fej f\u00f6l\u00f6tt k\u00e9zis\u00falyz\u00f3val<\/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-a-tricepsz-es-az-alkar-izmai\/#6_Tolodzkodas_padon\" title=\"6. Tol\u00f3dzkod\u00e1s padon\">6. Tol\u00f3dzkod\u00e1s padon<\/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-a-tricepsz-es-az-alkar-izmai\/#7_Tolodzkodas_parhuzamos_korlaton\" title=\"7. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton\">7. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton<\/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-a-tricepsz-es-az-alkar-izmai\/#8_Egykezes_fej_folotti_tricepsz_nyujtas_allo_pozicioban\" title=\"8. Egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1s \u00e1ll\u00f3 poz\u00edci\u00f3ban\">8. Egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1s \u00e1ll\u00f3 poz\u00edci\u00f3ban<\/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-a-tricepsz-es-az-alkar-izmai\/#9_Szuknyomas_padon\" title=\"9. Sz\u0171knyom\u00e1s padon\">9. Sz\u0171knyom\u00e1s padon<\/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-a-tricepsz-es-az-alkar-izmai\/#10_Tricepsz_nyujtas_ulo_pozicioban_hajlitott_ruddal\" title=\"10. Tricepsz ny\u00fajt\u00e1s \u00fcl\u0151 poz\u00edci\u00f3ban hajl\u00edtott r\u00faddal\">10. Tricepsz ny\u00fajt\u00e1s \u00fcl\u0151 poz\u00edci\u00f3ban hajl\u00edtott r\u00faddal<\/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-a-tricepsz-es-az-alkar-izmai\/#Hogyan_vegezd_helyesen_az_alapveto_tricepsz_gyakorlatokat\" title=\"Hogyan v\u00e9gezd helyesen az alapvet\u0151 tricepsz gyakorlatokat?\">Hogyan v\u00e9gezd helyesen az alapvet\u0151 tricepsz gyakorlatokat?<\/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\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/#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-14\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/#Mire_emlekezz\" title=\"Mire eml\u00e9kezz?\">Mire eml\u00e9kezz?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A tricepsz teszi ki a kar t\u00f6meg\u00e9nek kb. 2\/3-\u00e1t, vagyis fontosabb szerepe van a fels\u0151 v\u00e9gtagok t\u00e9rfogat\u00e1t tekintve, mint a bicepsznek. <strong>Ennek ellen\u00e9re a legt\u00f6bb ember sokkal nagyobb hangs\u00falyt helyez a bicepsz edz\u00e9s\u00e9re, mint tricepsz\u00e9re, s\u0151t sokan egy\u00e1ltal\u00e1n nem dolgoznak r\u00e1 norm\u00e1lisan, \u00edgy \u00e9rthet\u0151, hogy ezen a testr\u00e9szen mi\u00e9rt nem tapasztalunk v\u00e1ltoz\u00e1st.<\/strong> Mai cikk\u00fcnkben bemutatjuk, mely gyakorlatok a legjobbak, ha stabiliz\u00e1lni, er\u0151s\u00edteni \u00e9s fejleszteni szeretn\u00e9d a karizmaidat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tricepsz edz\u00e9s\u00e9re ugyanazok a szab\u00e1lyok vonatkoznak, mint a t\u00f6bbi testr\u00e9szre. Edz\u00e9s el\u0151tt ne felejtsd el bemeleg\u00edteni az izmokat, hogy felk\u00e9sz\u00edtsd a tested a terhel\u00e9sre \u00e9s ne s\u00e9r\u00fclj le. Tov\u00e1bb\u00e1, azt javasoljuk, csak \u00f3vatosan, ugyanis semmilyen szempontb\u00f3l nem a legjobb d\u00f6nt\u00e9s, ha random levonulsz a terembe azzal a c\u00e9llal, hogy megd\u00f6ntsd a saj\u00e1t rekordodat sz\u0171knyom\u00e1sban vagy francia rudas nyom\u00e1sban. <strong>Mindemellett, minden gyakorlatn\u00e1l \u00e9rdemes odafigyelni a fokozatoss\u00e1gra.<\/strong> <strong>El\u0151sz\u00f6r tanuld meg a helyes technik\u00e1t, azt\u00e1n n\u00f6veld a terhel\u00e9st.<\/strong> Csak \u00edgy lehetnek jobb eredm\u00e9nyeid.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A lentebb felsorolt gyakorlatokkal sim\u00e1n \u00f6ssze\u00e1ll\u00edthatsz p\u00e1r szuper tricepsz edz\u00e9st. Kezdetnek v\u00e1lassz 2-3 gyakorlatot, melyet h\u00e1rom sorozatban 8-12 ism\u00e9tl\u00e9ssel v\u00e9gezz el. Ebben az esetben az ism\u00e9tl\u00e9sek alatt az er\u0151d mind\u00f6ssze 60-75%-\u00e1val dolgozz. <strong>A k\u00e9s\u0151bbiekben a tricepszedet heti 2-3 alkalommal \u00f6nmag\u00e1ban is edzheted, de akkor is nyugodtan dolgozhatsz r\u00e1, ha aznap \u00e9ppen m\u00e1s izomcsoport van ter\u00edt\u00e9ken az edz\u00e9srutinodban.<\/strong> Azt azonban tartsd szem el\u0151tt, hogy \u00e1tlagban az izmoknak 24-72 \u00f3ra kell, hogy regener\u00e1l\u00f3djanak. A regener\u00e1l\u00f3d\u00e1shoz sz\u00fcks\u00e9ges id\u0151 miatt tervezd meg el\u0151re az edz\u00e9seidet \u00e9s hogy pontosan mikor fogsz az egyes izomcsoportokkal foglalkozni. <span style=\"color: #ff6600\">[1\u20133]<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Melyek a legjobb tricepsz gyakorlatok?\" class=\"wp-image-349042\" style=\"width:843px;height:563px\" title=\"Melyek a legjobb tricepsz gyakorlatok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" 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_10_leghatekonyabb_tricepsz_gyakorlat\"><\/span>A 10 leghat\u00e9konyabb tricepsz gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tricepsz <em><span data-preserver-spaces=\"true\">(triceps brachii)&nbsp;<\/span><\/em><span data-preserver-spaces=\"true\">egy hossz\u00fa <em>(caput longum)<\/em><\/span>, egy oldals\u00f3<span data-preserver-spaces=\"true\">&nbsp;<\/span><em><span data-preserver-spaces=\"true\">(caput laterale)&nbsp;<\/span><\/em><span data-preserver-spaces=\"true\">\u00e9s egy k\u00f6z\u00e9ps\u0151 fejb\u0151l \u00e1ll\u00f3 izom. <strong>Ez\u00e9rt, ha mindh\u00e1rom ter\u00fcletet szeretn\u00e9nk bevonni a munk\u00e1ba, fontos, hogy k\u00fcl\u00f6nb\u00f6z\u0151 gyakorlatokb\u00f3l \u00e1lljanak az edz\u00e9seink.<\/strong> Az edz\u00e9sekhez alapvet\u0151 kondis eszk\u00f6z\u00f6kre lesz sz\u00fcks\u00e9ged, pl. \u00e1ll\u00edthat\u00f3 padra, r\u00f6videbb vagy francia r\u00fadra, k\u00e9zis\u00falyz\u00f3kra, csig\u00e1ra \u00e9s p\u00e1rhuzamos korl\u00e1tra. Azt\u00e1n m\u00e1r csak rajtad \u00e1ll, hogy melyiket haszn\u00e1lod fel a teremben \u00e9s hogy mekkora terhel\u00e9ssel dolgozol. Ezen fel\u00fcl, az alap gyakorlatokat bizonyos helyeken vari\u00e1lhatod is.<span style=\"color: #ff6600\"> [4]<\/span><\/span><\/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_Csigas_letolas_tricepszre\"><\/span>1. Csig\u00e1s letol\u00e1s tricepszre<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> Cs\u00edp\u0151sz\u00e9less\u00e9gben \u00e1llj szembe a fels\u0151 csig\u00e1val, majd enyh\u00e9n hajl\u00edtsd be a t\u00e9rded, hajolj el\u0151re \u00e9s tartsd egyenesen a h\u00e1tad. Fels\u0151 fog\u00e1ssal ragadd meg a csig\u00e1hoz csatolt k\u00f6t\u00e9l k\u00e9t oldal\u00e1t. A felkarod maradjon a test mellett, a k\u00f6ny\u00f6k\u00f6det pedig 90 fokban hajl\u00edtsd be.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a tricepszedet \u00e9s nyomd le a rudat eg\u00e9szen addig, am\u00edg a karjaid ki nem egyenesednek (teljes mozg\u00e1startom\u00e1ny). Als\u00f3 helyzetben t\u00e1rd sz\u00e9t a karjaidat. Engedd vissza a s\u00falyt, majd bel\u00e9gz\u00e9skor \u00f3vatosan t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s ism\u00e9teld meg a gyakorlatot. A k\u00f6ny\u00f6k\u00f6d az eg\u00e9sz gyakorlat alatt maradjon a hely\u00e9n.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> instabilan mozg\u00f3 felkar, a testt\u0151l elfel\u00e9 mutat\u00f3 k\u00f6ny\u00f6k, g\u00f6rbe h\u00e1t, a v\u00e1ll- \u00e9s mellizmok t\u00falzott bevon\u00e1sa, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"Hogyan v\u00e9gezd a csig\u00e1s letol\u00e1st tricepszre?\" class=\"wp-image-349127\" title=\"Hogyan v\u00e9gezd a csig\u00e1s letol\u00e1st tricepszre?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Csig\u00e1s letol\u00e1s egyenes r\u00faddal vagy francia r\u00faddal<\/h4>\n\n\n\n<p>Ha nincs k\u00f6teled, egyenes vagy hajl\u00edtott rudat is haszn\u00e1lhatsz. Ugyan\u00fagy v\u00e9gezd a gyakorlatot, mintha k\u00f6t\u00e9llel dolgozn\u00e1l.<\/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\">1. Egykezes csig\u00e1s letol\u00e1s<\/h4>\n\n\n\n<p>Egykezes foganty\u00fat is csatolhatsz a csig\u00e1hoz, mely seg\u00edts\u00e9g\u00e9vel mindk\u00e9t karodra k\u00fcl\u00f6n edzhetsz. Ezzel a v\u00e1ltoztat\u00e1ssal garant\u00e1ltan jobban f\u00f3kusz\u00e1lsz majd a helyes technik\u00e1ra \u00e9s az izmok teljes k\u00f6r\u0171 bevon\u00e1s\u00e1ra.<\/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. Egykezes ford\u00edtott fog\u00e1s\u00fa letol\u00e1s csig\u00e1n<\/h4>\n\n\n\n<p>Ha ford\u00edtott fog\u00e1ssal fogsz r\u00e1 az egyenes vagy a hajl\u00edtott r\u00fadra, sokkal jobban \u00e1tmozgatod vele a tricepszedet. Ellenkez\u0151 esetben a fentiekben le\u00edrt m\u00f3don v\u00e9gezd a gyakorlatot.<\/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=\"36322,48829,51088,81622\" ><\/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_Lorugas_egykezes_sulyzoval\"><\/span>2. L\u00f3r\u00fag\u00e1s egykezes 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 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj a jobb l\u00e1baddal egy v\u00edzszintes padra, d\u0151lj kicsit el\u0151re \u00e9s a bal kezeddel t\u00e1maszd meg magad. A jobb kezedbe fogj k\u00e9zis\u00falyz\u00f3t. Tartsd a felkarodat a tested mellett, a k\u00f6ny\u00f6k\u00f6d hajl\u00edtsd be kb. 90 fokban, a tenyereid pedig n\u00e9zzenek befel\u00e9.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a tricepszedet \u00e9s egy\u00fattal egyenes\u00edtsd ki a jobb karodat \u00fagy, hogy az alkarod legyen mer\u0151leges a talajra. Majd kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba \u00e9s ism\u00e9teld meg m\u00e9g egyszer a gyakorlatot. A felkarod maradjon stabilan a tested mellett az eg\u00e9sz gyakorlat alatt. El\u0151sz\u00f6r az egyik karoddal v\u00e9gezz el egy sorozatot, azt\u00e1n a m\u00e1sikkal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> instabilan mozg\u00f3 felkar, g\u00f6rbe h\u00e1t, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st egykezes s\u00falyz\u00f3val?\" class=\"wp-image-349057\" title=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st egykezes s\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tricepsznyujtas_fekve_kezisulyzoval\"><\/span>3. Tricepszny\u00fajt\u00e1s fekve k\u00e9zis\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kezd\u0151 poz\u00edci\u00f3ba:<\/strong> Fek\u00fcdj egy v\u00edzszintes edz\u0151padra. Hajl\u00edtsd be a t\u00e9rdedet \u00e9s a l\u00e1bfejed maradjon a talajon. Ragadj meg k\u00e9t k\u00e9zis\u00falyz\u00f3t \u00e9s emeld \u0151ket a leveg\u0151be ny\u00fajtott karral.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Bel\u00e9gz\u00e9s sor\u00e1n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s \u00f3vatosan k\u00f6zel\u00edtsd a s\u00falyz\u00f3kat a f\u00fcled fel\u00e9 \u00fagy, hogy az alkarod szinte \u00e9rintse a bicepszed. Ezut\u00e1n a tricepszed aktiv\u00e1l\u00e1s\u00e1val, kil\u00e9gz\u00e9s k\u00f6zben, \u00fajra egyenes\u00edtsd ki a karjaidat. J\u00f6het a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s. A felkar az eg\u00e9sz gyakorlat alatt maradjon stabilan, ugyanabban a poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> instabilan mozg\u00f3 felkar, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"Hogyan v\u00e9gezz tricepszny\u00fajt\u00e1st fekve k\u00e9zis\u00falyz\u00f3val?\" class=\"wp-image-349071\" title=\"Hogyan v\u00e9gezz tricepszny\u00fajt\u00e1st fekve k\u00e9zis\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Fekvenyomas_francia_ruddal_vizszintes_padon\"><\/span>4. Fekvenyom\u00e1s francia r\u00faddal v\u00edzszintes padon<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> Fels\u0151 fog\u00e1ssal ragadj meg egy r\u00f6videbb vagy egy francia rudat v\u00e1llsz\u00e9less\u00e9gben \u00e9s fek\u00fcdj egy v\u00edzszintes edz\u0151padra. Hajl\u00edtsd be a l\u00e1bad \u00e9s a l\u00e1bfejedet tartsd a talajon. A karjaidat ny\u00fajtsd ki.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Finoman hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s h\u00fazd a rudat a homlokod ir\u00e1ny\u00e1ba, mik\u00f6zben besz\u00edvod a leveg\u0151t. Ezut\u00e1n fesz\u00edtsd meg a tricepszedet \u00e9s nyomd vissza a a rudat a kezd\u0151 poz\u00edci\u00f3ba, k\u00f6zben f\u00fajd ki a leveg\u0151t \u00e9s mehet a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s. A felkarod az eg\u00e9sz gyakorlat alatt maradjon stabilan, ugyanabban a poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> instabilan mozg\u00f3 felkar, a testt\u0151l elfel\u00e9 mutat\u00f3 k\u00f6ny\u00f6k, g\u00f6rbe h\u00e1t, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"Hogyan v\u00e9gezz fekvenyom\u00e1st francia r\u00faddal v\u00edzszintes padon?\" class=\"wp-image-349085\" title=\"Hogyan v\u00e9gezz fekvenyom\u00e1st francia r\u00faddal v\u00edzszintes padon?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tricepsz_nyujtas_fej_folott_kezisulyzoval\"><\/span>5. Tricepsz ny\u00fajt\u00e1s fej f\u00f6l\u00f6tt k\u00e9zis\u00falyz\u00f3val<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> \u00dclj egy f\u00fcgg\u0151leges pad sz\u00e9l\u00e9re, hajl\u00edtsd be a t\u00e9rded \u00e9s a l\u00e1bfejed maradjon szorosan a talajon. A k\u00e9zis\u00falyz\u00f3t a fels\u0151 t\u00e1rcsa belsej\u00e9n\u00e9l k\u00e9t k\u00e9zzel ragadd meg, azt\u00e1n egyenesedj ki \u00e9s emeld a leveg\u0151be a karjaidat. Aktiv\u00e1ld a tested k\u00f6z\u00e9ps\u0151 r\u00e9sz\u00e9t.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Bel\u00e9gz\u00e9s sor\u00e1n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s \u00f3vatosan k\u00f6zel\u00edtsd a s\u00falyz\u00f3kat a lapock\u00e1d fel\u00e9 \u00fagy, hogy az alkarod szinte \u00e9rintse a bicepszed. Ezut\u00e1n a tricepsz aktiv\u00e1l\u00e1s\u00e1val egyenes\u00edtsd ki a karjaidat, sz\u00edvd be a leveg\u0151t \u00e9s mehet a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s. A felkar az eg\u00e9sz gyakorlat alatt maradjon stabilan, ugyanabban a poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> oldalra mutat\u00f3 k\u00f6ny\u00f6k, g\u00f6rbe der\u00e9k, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st fej f\u00f6l\u00f6tt k\u00e9zis\u00falyz\u00f3val?\" class=\"wp-image-349099\" title=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st fej f\u00f6l\u00f6tt k\u00e9zis\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tricepsz ny\u00fajt\u00e1s fej f\u00f6l\u00f6tt kettlebellel<\/h4>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3t kettlebellel is helyettes\u00edtheted a gyakorlat sor\u00e1n. Ragadd meg a markolatot oldalr\u00f3l \u00e9s ugyan\u00fagy v\u00e9gezd a gyakorlatot, mintha r\u00faddal csin\u00e1ln\u00e1d.<\/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. Tricepsz ny\u00fajt\u00e1s fej f\u00f6l\u00f6tt t\u00e1rcs\u00e1val<\/h4>\n\n\n\n<p>K\u00e9zis\u00falyz\u00f3 helyett t\u00e1rcs\u00e1t is haszn\u00e1lhatsz. Fogd meg az oldal\u00e1n\u00e1l \u00e9s edz vele \u00fagy, ahogy a fentiekben olvastad.<\/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=\"6_Tolodzkodas_padon\"><\/span>6. Tol\u00f3dzkod\u00e1s padon<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> \u00dclj a f\u00f6ldre, a h\u00e1tadat d\u00f6ntsd egy v\u00edzszintes padnak. Ragadd meg a pad sz\u00e9l\u00e9t mindk\u00e9t kezeddel \u00e9s hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d 90 fokban. A pad seg\u00edts\u00e9g\u00e9vel emeld meg a medenc\u00e9det a talajr\u00f3l. Mozg\u00e1s k\u00f6zben a l\u00e1bad maradjon ny\u00fajtva, a t\u00e9rdek csak finoman legyenek behajl\u00edtva, a talpad pedig pihenjen a sz\u0151nyegen. A v\u00e1llaidat h\u00fazd h\u00e1tra, engedd le \u00e9s fesz\u00edtsd meg a t\u00f6rzsizmodat.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Mik\u00f6zben kif\u00fajod a leveg\u0151t a tricepsz aktiv\u00e1l\u00e1s\u00e1val egyenes\u00edtsd ki a k\u00f6ny\u00f6k\u00f6det, majd bel\u00e9gz\u00e9skor t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba \u00e9s ism\u00e9teld meg a gyakorlatot. Figyelj oda, hogy a karjaidb\u00f3l dolgozz, a k\u00f6ny\u00f6k\u00f6d pedig h\u00e1trafel\u00e9 n\u00e9zzen \u00e9s ne oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> \u00f6sszeh\u00fazott v\u00e1llak, g\u00f6rbe h\u00e1t, szab\u00e1lytalan mozg\u00e1s, kis 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"Hogyan tol\u00f3dzkodj padon?\" class=\"wp-image-349113\" title=\"Hogyan tol\u00f3dzkodj padon?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tol\u00f3dzkod\u00e1s padon s\u00fallyal<\/h4>\n\n\n\n<p>Ha m\u00e9g nagyobb kih\u00edv\u00e1sra v\u00e1gysz enn\u00e9l a gyakorlatn\u00e1l, hajl\u00edtsd be a t\u00e9rdeidet \u00e9s helyezz valamilyen terhel\u00e9st &#8211; <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\">t\u00e1rcs\u00e1t<\/a>, <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebellt <\/a>vagy <\/span><a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">k\u00e9zis\u00falyz\u00f3t<\/span> <\/a>&#8211; a combjaidra, majd a fent le\u00edrtak alapj\u00e1n v\u00e9gezd a gyakorlatot.<\/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. Tol\u00f3dzkod\u00e1s padon felt\u00e1masztott l\u00e1bbal<\/h4>\n\n\n\n<p>A gyakorlaton \u00fagy is nehez\u00edthetsz, ha a l\u00e1baidat magasabb poz\u00edci\u00f3ba emeled, mondjuk egy m\u00e1sik (alacsonyabb) padra vagy egy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" class=\"ek-link\">plyoboxra<\/a><\/span>. Ebben a helyzetben ugyanis sokkal nehezebb lesz megemelned a saj\u00e1t tests\u00falyodat. Ha pedig tov\u00e1bbi s\u00falyokkal terheled a comjaidat, m\u00e9g jobban megszenvedsz majd a gyakorlattal.<\/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_Tolodzkodas_parhuzamos_korlaton\"><\/span>7. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton<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> Csin\u00e1lj planket a p\u00e1rhuzamos korl\u00e1tokon \u00e9s k\u00f6zben ny\u00fajtsd ki a k\u00f6ny\u00f6k\u00f6det. A l\u00e1badat enyh\u00e9n behajl\u00edthatod. A k\u00f6ny\u00f6k\u00f6k k\u00f6zben v\u00e9gig mutassanak kifel\u00e9 \u00e9s a h\u00e1tad maradjon egyenes.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s bel\u00e9gz\u00e9s k\u00f6zben \u00f3vatosan engedd le magad, de vigy\u00e1zz, a v\u00e1llaid ne ereszkedjenek a k\u00f6ny\u00f6k\u00f6d al\u00e1. Kil\u00e9gz\u00e9skor t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba a mell- \u00e9s a karizmok aktiv\u00e1l\u00e1s\u00e1val. Majd j\u00f6het a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> test fel\u00e9 k\u00f6zeled\u0151 k\u00f6ny\u00f6k, szab\u00e1lytalan mozg\u00e1s, g\u00f6rbe h\u00e1t, kis 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\/02\/09-Dipy.gif\" alt=\"Hogyan tol\u00f3dzkodj p\u00e1rhuzamos korl\u00e1tokon?\" class=\"wp-image-341974\" title=\"Hogyan tol\u00f3dzkodj p\u00e1rhuzamos korl\u00e1tokon?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tol\u00f3dzkod\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal<\/h4>\n\n\n\n<p>Ha a p\u00e1rhuzamos korl\u00e1ton val\u00f3 tol\u00f3dzkod\u00e1s t\u00fal nagy falat sz\u00e1modra, megl\u00e1tod, er\u0151s\u00edt\u0151 gumiszalaggal sokkal k\u00f6nnyebben fog menni. A szalag egyik v\u00e9g\u00e9t r\u00f6gz\u00edtsd a r\u00fadhoz, a m\u00e1sikat helyezd a karod al\u00e1. Mindk\u00e9t kezeddel ragadj meg egy foganty\u00fat \u00e9s tedd az egyik t\u00e9rdedet (vagy mindkett\u0151t) a szalagra. A mellizmok bevon\u00e1s\u00e1val kezdj el tol\u00f3dzkodni. Min\u00e9l nagyobb a szalag ellen\u00e1ll\u00e1sa, ann\u00e1l k\u00f6nnyebb lesz a gyakorlat.<\/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. Tol\u00f3dzkod\u00e1s p\u00e1rhuzamos korl\u00e1ton s\u00fallyal<\/h4>\n\n\n\n<p>Amennyiben a saj\u00e1t tests\u00falyos tol\u00f3dzkod\u00e1s t\u00fal gyeng\u00e9nek bizonyul sz\u00e1modra, nehez\u00edts a gyakorlaton <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/dip-belt-tolodzkodo-ov-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyemele\u0151 \u00f6vvel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyemele\u0151 \u00f6vvel<\/a>, <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\">t\u00e1rcs\u00e1val <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebellel<\/a>.<\/span><\/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. Tol\u00f3dzkod\u00e1s gy\u0171r\u0171n<\/h4>\n\n\n\n<p>Ha nem tudsz p\u00e1rhuzamos korl\u00e1tokkal dolgozni vagy szeretn\u00e9d felfriss\u00edteni az edz\u00e9seidet, pr\u00f3b\u00e1ld ki a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/crossfit-tornagyuru-gymbeam.html\" class=\"ek-link\">gy\u0171r\u0171t<\/a>.<\/span> Nem a legegyszer\u0171bb gyakorlat, nagyon stabilnak kell lenni hozz\u00e1, er\u0151s\u00edt\u0151 gumiszalaggal azonban k\u00f6nny\u00edthetsz rajta.<\/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_Egykezes_fej_folotti_tricepsz_nyujtas_allo_pozicioban\"><\/span>8. Egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1s \u00e1ll\u00f3 poz\u00edci\u00f3ban<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> \u00c1llj csip\u0151sz\u00e9less\u00e9gben. Az egyik kezedbe fogj egy k\u00e9zis\u00falyz\u00f3t, emeld fel a karod \u00e9s a tenyeredet ford\u00edtsd el\u0151re, a m\u00e1sik karod viszont v\u00e9gig maradjon a test mellett. Aktiv\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Bel\u00e9gz\u00e9skor hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det \u00e9s finoman engedd a s\u00falyz\u00f3t a lehet\u0151 legalacsonyabb helyzetbe (az als\u00f3kar meg\u00e9rintheti a bicepszet). Majd kil\u00e9gz\u00e9s k\u00f6zben a tricepsz aktiviz\u00e1l\u00e1s\u00e1val egyenes\u00edtsd ki a karod \u00e9s ism\u00e9teld meg a gyakorlatot. A felkarod maradjon v\u00e9gig stabilan, ugyanabban a poz\u00edci\u00f3ban. El\u0151sz\u00f6r az egyik karodra v\u00e9gezd el a sorozatot, majd a m\u00e1sikra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> instabilan mozg\u00f3 felkar, g\u00f6rbe der\u00e9k,&nbsp; szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"Hogyan v\u00e9gezz egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1st \u00e1ll\u00f3 poz\u00edci\u00f3ban?\" class=\"wp-image-349141\" title=\"Hogyan v\u00e9gezz egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1st \u00e1ll\u00f3 poz\u00edci\u00f3ban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vari\u00e1ci\u00f3k:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykezes fej f\u00f6l\u00f6tti tricepsz ny\u00fajt\u00e1s \u00fcl\u0151 poz\u00edci\u00f3ban<\/h4>\n\n\n\n<p>Ha padra \u00fclsz, azzal k\u00f6nny\u00edthetsz a gyakorlaton, ugyanis nem kell a helyes tart\u00e1son \u00e9s a stabilit\u00e1son j\u00e1rjon a fejed. \u00dclj egy f\u00fcgg\u0151leges padra,  teljesen megemelt h\u00e1tt\u00e1ml\u00e1val, d\u0151lj h\u00e1tra \u00e9s ugyan\u00fagy v\u00e9gezd a gyakorlatot, mintha \u00e1lln\u00e1l.<\/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. Tricepsz ny\u00fajt\u00e1s kettlebellel<\/h4>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3t kettlebellel is helyettes\u00edtheted. Fogd a sporteszk\u00f6zt a markolat\u00e1n\u00e1l \u00e9s a fent le\u00edrtak alapj\u00e1n v\u00e9gezd 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_Szuknyomas_padon\"><\/span>9. Sz\u0171knyom\u00e1s padon<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 egy v\u00edzszintes padra. Z\u00e1rd \u00f6ssze a lapock\u00e1kat \u00e9s ragadd meg a rudat. A csukl\u00f3d \u00e9s a k\u00f6ny\u00f6k\u00f6d maradjon k\u00f6zvetlen\u00fcl a r\u00fad alatt. A fog\u00e1sod legyen v\u00e1llsz\u00e9less\u00e9gn\u00e9l is sz\u0171kebb. A l\u00e1bfejed maradjon a talajon, a t\u00e9rded pedig 90 fokban hajl\u00edtsd be. A gyakorlat k\u00f6zben hajl\u00edtsd be kicsit a h\u00e1tadat, de a v\u00e1llad \u00e9s a feneked maradjon a padon. A gyakorlat sor\u00e1n a t\u00f6rzs- \u00e9s a farizmok v\u00e9gig akt\u00edvak.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:<\/strong> Kezd\u0151 poz\u00edci\u00f3ban emeld a rudat a mellkasod f\u00f6l\u00e9, majd \u00f3vatosan kezdd el fel\u00e9 k\u00f6zel\u00edteni. Als\u00f3 helyzetben finoman \u00e9rintsd meg a mellkasodat (kb. a szegycsontod k\u00f6zep\u00e9t), azt\u00e1n kil\u00e9gz\u00e9s k\u00f6zben a mellizmok aktiviz\u00e1l\u00e1s\u00e1val nyomd vissza a rudat eg\u00e9szen addig, ameddig a karok majdnem teljesen egyenesek. A r\u00fad felnyom\u00e1sakor enyhe \u00edvet rajzolj le. Miut\u00e1n visszat\u00e9rsz a kezd\u0151 poz\u00edci\u00f3ba, ism\u00e9teld meg a mozdulatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> szab\u00e1lytalan mozg\u00e1s, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s, t\u00falhajl\u00edtott h\u00e1t, a t\u00f6rzs- \u00e9s a fen\u00e9k el\u00e9gtelen mennyis\u00e9g\u0171 bevon\u00e1sa, kis 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=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"Hogyan csin\u00e1lj sz\u0171knyom\u00e1st padon?\" class=\"wp-image-349155\" title=\"Hogyan csin\u00e1lj sz\u0171knyom\u00e1st padon?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Tricepsz_nyujtas_ulo_pozicioban_hajlitott_ruddal\"><\/span>10. Tricepsz ny\u00fajt\u00e1s \u00fcl\u0151 poz\u00edci\u00f3ban hajl\u00edtott r\u00faddal<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> \u00dclj egy f\u00fcgg\u0151legesen fel\u00e1ll\u00edtott padra \u00e9s t\u00e1maszd neki a h\u00e1tadat. Hajl\u00edtsd be a l\u00e1badat, a l\u00e1bfejedet pedig tartsd a talajon. Keskeny fog\u00e1ssal k\u00e9t k\u00e9zzel ragadd meg a francia rudat \u00e9s emeld meg \u00fagy, hogy a h\u00e1tad k\u00f6zben v\u00e9gig a padon pihen.<\/li>\n\n\n\n<li><strong>Teljes\u00edt\u00e9s:&nbsp;<\/strong>Bel\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s \u00f3vatosan engedd le a rudat a fejed m\u00f6g\u00f6tt. Ezut\u00e1n, a tricepsz aktiviz\u00e1l\u00e1sakor ny\u00fajtsd ki a karodat, mik\u00f6zben kif\u00fajod a leveg\u0151t \u00e9s ism\u00e9teld meg a mozdulatot. A felkarod v\u00e9gig maradjon stabilan, ugyanabban a poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> a testt\u0151l elmutat\u00f3 k\u00f6ny\u00f6k, szab\u00e1lytalan mozg\u00e1s, kis mozg\u00e1startom\u00e1ny, helytelen\u00fcl v\u00e1lasztott terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st \u00fcl\u0151 poz\u00edci\u00f3ban hajl\u00edtott r\u00faddal?\" class=\"wp-image-349169\" title=\"Hogyan v\u00e9gezz tricepsz ny\u00fajt\u00e1st \u00fcl\u0151 poz\u00edci\u00f3ban hajl\u00edtott r\u00faddal?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_vegezd_helyesen_az_alapveto_tricepsz_gyakorlatokat\"><\/span>Hogyan v\u00e9gezd helyesen az alapvet\u0151 tricepsz gyakorlatokat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha \u00e9rdekel, mire koncentr\u00e1lj, amikor tricepszre edzel \u00e9s hogyan dolgozz a maxim\u00e1lis eredm\u00e9nyek\u00e9rt, n\u00e9zd meg a vide\u00f3nkat.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky na triceps \ud83d\udcaa | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2Vp2g8gCImY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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 hat\u00e9kony mellizom fejleszt\u0151 gyakorlatok is \u00e9rdekelnek, aj\u00e1nljuk figyelmedbe <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mellizom-gyakorlatok\" class=\"ek-link\">A 7 legjobb mellizom gyakorlat<\/a><\/strong><\/span> c. cikk\u00fcnket.<\/li>\n\n\n\n<li>Tudni szeretn\u00e9d, hogyan \u00e1ll\u00edts \u00f6ssze j\u00f3 edz\u00e9stervet? Akkor ne hagyd ki <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" aria-label=\"Hogyan tervezz\u00fcnk megfelel\u0151 edz\u00e9stervet - tippek, edz\u00e9sek, legyakoribb hib\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan tervezz\u00fcnk megfelel\u0151 edz\u00e9stervet &#8211; tippek, edz\u00e9sek, legyakoribb hib\u00e1k<\/a><\/strong> <\/span>c. \u00edr\u00e1sunkat.<\/li>\n\n\n\n<li>Ha tudni szeretn\u00e9d, hogy a c\u00e9ljaidnak megfelel\u0151en ide\u00e1lis esetben h\u00e1nyszor ism\u00e9telj meg egy gyakorlatot, akkor ez a cikk neked val\u00f3: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" class=\"ek-link\">H\u00e1ny ism\u00e9tl\u00e9st kell elv\u00e9gezni a fogy\u00e1shoz vagy izomn\u00f6veked\u00e9shez?<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Ha az izomn\u00f6vel\u00e9s a c\u00e9lod, mindenk\u00e9ppen olvasd el ezt:<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" class=\"ek-link\">Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Pr\u00f3b\u00e1ln\u00e1l izmot \u00e9p\u00edteni, de nem siker\u00fcl? Akkor azt javasoljuk, mer\u00fclj bele <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" class=\"ek-link\">10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez<\/a><\/strong><\/span> c. cikk\u00fcnkbe.<\/li>\n\n\n\n<li>Szeretn\u00e9d kisz\u00e1molni, hogy a c\u00e9ljaid alapj\u00e1n mennyi kal\u00f3ri\u00e1ra \u00e9s makrot\u00e1panyagra van sz\u00fcks\u00e9ged? Akkor <a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p\u00fcnket<\/strong><\/span> minden bizo<\/a>nnyal hasznosnak tal\u00e1lod majd.<\/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>Mindegy, hogy a l\u00e9tez\u0151 legnagyobb karizom a c\u00e9lod, vagy csup\u00e1n er\u0151s\u00edteni szeretn\u00e9d a karjaidat, a tricepsz edz\u00e9seket semmik\u00e9ppen ne becs\u00fcld al\u00e1. A leghat\u00e9konyabb gyakorlatok a francia rudas nyom\u00e1sok, a p\u00e1rhuzamos korl\u00e1tokon v\u00e9gzett tol\u00f3dzkod\u00e1sok, a l\u00f3r\u00fag\u00e1s egykezes s\u00falyz\u00f3val \u00e9s mondhatni minden gyakorlat, amit a cikkben felsoroltunk nektek.<strong> Ezeknek a gyakorlatoknak k\u00f6sz\u00f6nhet\u0151en ugyanis a tricepszed mindh\u00e1rom fej\u00e9t teljes k\u00f6r\u0171en meger\u0151s\u00edted \u00e9s n\u00f6veled.<\/strong> Ha a legjobb eredm\u00e9nyeket szeretn\u00e9d el\u00e9rni, ne feledkezz meg a helyes technik\u00e1r\u00f3l \u00e9s a terhel\u00e9s fokozatos n\u00f6vel\u00e9s\u00e9r\u0151l sem. Heti 2-3 alkalommal dolgozz a tricepszedre, de az\u00e9rt hagyj el\u00e9g id\u0151t az izmaidnak a regener\u00e1l\u00f3d\u00e1sra.<\/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 cikket? Ha igen, oszd meg a bar\u00e1taiddal, h\u00e1tha \u0151k is inspir\u00e1ci\u00f3t kapnak a tricepsz edz\u00e9seikhez.<\/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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support 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>Defini\u00e1ltabb tricepszre v\u00e1gysz? Pr\u00f3b\u00e1ld ki az al\u00e1bbi 10 gyakorlatot, valamint azok vari\u00e1ci\u00f3it \u00e9s er\u0151s\u00edtsd az izmos karok alapk\u00f6vek\u00e9nt ismert tricepszet sporteszk\u00f6k seg\u00edts\u00e9g\u00e9vel.<\/p>\n","protected":false},"author":129,"featured_media":349032,"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-393942","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 - 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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). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=393942"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393942\/revisions"}],"predecessor-version":[{"id":574498,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393942\/revisions\/574498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/349032"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=393942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=393942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=393942"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=393942"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=393942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}