{"id":397656,"date":"2022-10-17T10:08:01","date_gmt":"2022-10-17T08:08:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=397656"},"modified":"2024-05-21T12:31:06","modified_gmt":"2024-05-21T10:31:06","slug":"10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/","title":{"rendered":"Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt"},"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\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#Hogyan_edzd_hatekonyan_a_farizmodat_sajat_testsullyal\" title=\"Hogyan edzd hat\u00e9konyan a farizmodat saj\u00e1t tests\u00fallyal\">Hogyan edzd hat\u00e9konyan a farizmodat saj\u00e1t tests\u00fallyal<\/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\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#12_legjobb_sajat_testsulyos_gyakorlat_a_farizmokra\" title=\"12 legjobb saj\u00e1t tests\u00falyos gyakorlat a farizmokra\">12 legjobb saj\u00e1t tests\u00falyos gyakorlat a farizmokra<\/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\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#Minta_edzesterv_popsigyakorlatokkal\" title=\"Minta edz\u00e9sterv popsigyakorlatokkal\">Minta edz\u00e9sterv popsigyakorlatokkal<\/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\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#Popsi_HIIT_haladoknak\" title=\"Popsi HIIT halad\u00f3knak\">Popsi HIIT halad\u00f3knak<\/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\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#Mi_legyen_a_kovetkezo_lepes\" title=\"Mi legyen a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?\">Mi legyen a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Keresed a m\u00f3dj\u00e1t, hogy hogyan tudsz hat\u00e9konyan&nbsp;<b>dolgozni a farizmodon an\u00e9lk\u00fcl, hogy edz\u0151terembe kellene menned<\/b>?&nbsp;Ha igen, ez a cikk neked \u00edr\u00f3dott.&nbsp;Ma bemutatjuk neked a leghat\u00e9konyabb saj\u00e1t tests\u00fallyal v\u00e9gzett popsigyakorlatokat, amelyeket szinte b\u00e1rhol elv\u00e9gezhetsz.&nbsp;Ezekhez a gyakorlatokhoz nincs sz\u00fcks\u00e9g semmilyen felszerel\u00e9sre,&nbsp;<b>kezd\u0151knek<\/b>&nbsp;\u00e9s halad\u00f3knak egyar\u00e1nt ide\u00e1lisak, mindenki haszn\u00e1t veheti a kerek \u00e9s kem\u00e9ny popsi fel\u00e9 vezet\u0151 \u00faton.&nbsp;Olvass tov\u00e1bb, \u00e9s tanuld meg, hogy hogyan \u00e1ll\u00edthatod \u00f6ssze az edz\u00e9stervedet a legjobb eredm\u00e9ny \u00e9rdek\u00e9ben, amelyhez egy minta edz\u00e9stervet is csatolunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A j\u00f3 \u00f6reg guggol\u00e1sokon k\u00edv\u00fcl ez a cikk azt is elmagyar\u00e1zza, hogy hogyan v\u00e9gezz klasszikus h\u00edd gyakorlatot, h\u00edd gyakorlatot b\u00e9ka p\u00f3zban \u00e9s egy\u00e9b funkcion\u00e1lis gyakorlatokat, amelyek minden sz\u00f6gb\u0151l \u00e9rintik a farizmokat.&nbsp;Ezekkel a gyakorlatokkal a&nbsp;<b>nagy, k\u00f6zepes \u00e9s kis farizmokat<\/b> c\u00e9lozhatod meg, amelyek d\u00f6nt\u0151 fontoss\u00e1g\u00faak a popsi kerek\u00edt\u00e9s\u00e9hez \u00e9s form\u00e1l\u00e1s\u00e1hoz.&nbsp;\u00cdgy egy olyan rutint hozhatsz l\u00e9tre, amellyel hat\u00e9konyan el\u00e9rheted a c\u00e9ljaidat.<\/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=\"Hogyan_edzd_hatekonyan_a_farizmodat_sajat_testsullyal\"><\/span>Hogyan edzd hat\u00e9konyan a farizmodat saj\u00e1t tests\u00fallyal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mennyi id\u0151be telik, am\u00edg l\u00e1tni lehet az eredm\u00e9nyeket?&nbsp;Itt t\u00f6bb t\u00e9nyez\u0151 is szerepet j\u00e1tszik, mint p\u00e9ld\u00e1ul az egy h\u00e9ten v\u00e9gzett edz\u00e9sek sz\u00e1ma, a farizmok \u00e1ltal\u00e1nos terhel\u00e9se, valamint az, hogy mit eszel \u00e9s mennyit pihensz.&nbsp;Ha betartasz n\u00e9h\u00e1ny alapvet\u0151 szab\u00e1lyt, k\u00f6r\u00fclbel\u00fcl egy h\u00f3napon bel\u00fcl v\u00e1rhatod az els\u0151 l\u00e1that\u00f3 eredm\u00e9nyeket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>V\u00e1lassz ki 4-6 gyakorlatot ebb\u0151l a list\u00e1b\u00f3l<\/b>, \u00e9s tedd \u0151ket az edz\u00e9sterved r\u00e9sz\u00e9v\u00e9 legal\u00e1bb n\u00e9gy h\u00e9ten \u00e1t.&nbsp;Ezt k\u00f6vet\u0151en \u00e9rdemes lehet lev\u00e1ltani n\u00e9h\u00e1nyat vagy ak\u00e1r mindegyiket.&nbsp;Ez teljesen rajtad m\u00falik.<\/li>\n\n\n\n<li><b>V\u00e9gezz popsiedz\u00e9st heti 2-3 alkalommal.&nbsp;<\/b>A megfelel\u0151 regener\u00e1ci\u00f3s id\u0151 biztos\u00edt\u00e1sa \u00e9rdek\u00e9ben az ilyen edz\u00e9sek k\u00f6z\u00f6tt legal\u00e1bb 48 \u00f3r\u00e1t kell pihenned.<\/li>\n\n\n\n<li><b>K\u00e9t-h\u00e1rom h\u00e9t eltelt\u00e9vel n\u00f6veld meg az ism\u00e9tl\u00e9si tartom\u00e1nyt vagy az egyes gyakorlatokb\u00f3l v\u00e9grehajtott sorozatok sz\u00e1m\u00e1t.<\/b><\/li>\n\n\n\n<li>Edz\u00e9s k\u00f6zben mindig \u00f6sszpontos\u00edts a gyakorlatok&nbsp;<b>megfelel\u0151 technik\u00e1val t\u00f6rt\u00e9n\u0151 v\u00e9grehajt\u00e1s\u00e1ra.<\/b><\/li>\n\n\n\n<li><b>Teljes mozg\u00e1sterjedelemmel v\u00e9gezd a gyakorlatokat<\/b>, amennyire csak k\u00e9pes vagy, mik\u00f6zben tartsd fenn a megfelel\u0151 technik\u00e1t.&nbsp;\u00cdgy \u00e9red el az edzett izmok maxim\u00e1lis ny\u00fajt\u00e1s\u00e1t, amely fontos az izmok bevon\u00e1s\u00e1hoz \u00e9s aktiv\u00e1l\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li>Ahhoz, hogy szexi vonalakat siker\u00fclj\u00f6n el\u00e9rned, gyakran <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> izmosodnod kell<\/a> \u00e9s eg\u00e9szs\u00e9ges testzs\u00edrszintre kell jutnod.&nbsp;A j\u00f3l be\u00e1ll\u00edtott \u00e9tkez\u00e9si szok\u00e1sok, amelyek optim\u00e1lis mennyis\u00e9g\u0171 t\u00e1panyagot \u00e9s energi\u00e1t biztos\u00edtanak, kulcsfontoss\u00e1g\u00faak ebben a folyamatban.&nbsp;Az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> online kalkul\u00e1torunk<\/a> seg\u00edts\u00e9g\u00e9vel&nbsp;kisz\u00e1m\u00edthatod az optim\u00e1lis t\u00e1panyag- \u00e9s energiabeviteledet.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132, 4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a popsi komplex edz\u00e9s\u00e9r\u0151l, tov\u00e1bbi inform\u00e1ci\u00f3t a k\u00f6vetkez\u0151 cikk\u00fcnkben tal\u00e1lsz: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad.<\/strong><\/a><\/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\/07\/iStock-1215004450-1124x749.jpg\" alt=\"Otthoni popsiedz\u00e9s\" class=\"wp-image-383492\" style=\"width:843px;height:562px\" title=\"Otthoni popsiedz\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1215004450-2048x1365.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=\"12_legjobb_sajat_testsulyos_gyakorlat_a_farizmokra\"><\/span>12 legjobb saj\u00e1t tests\u00falyos gyakorlat a farizmokra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1lassz az itt felsorolt gyakorlatok alap \u00e9s nehezebb v\u00e1ltozatai k\u00f6z\u00fcl.&nbsp;A gyakorlatle\u00edr\u00e1sok mindegyike tartalmaz tippeket az edz\u0151eszk\u00f6z\u00f6kre vonatkoz\u00f3an, amelyeket akkor haszn\u00e1lhatsz, ha \u00fagy d\u00f6ntesz, hogy extra kih\u00edv\u00e1st szeretn\u00e9l hozz\u00e1adni.&nbsp;Amikor ezeket a gyakorlatokat v\u00e9gzed, ne felejtsd el betartani a megfelel\u0151 technik\u00e1t.&nbsp;Ezek mindegyik\u00e9n\u00e9l kulcsfontoss\u00e1g\u00fa, hogy a h\u00e1tadat term\u00e9szetes \u00edvben tartsd.&nbsp;<b>A core izmok aktiv\u00e1l\u00e1sa<\/b>&nbsp;sokat seg\u00edthet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet<\/b>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben, a tests\u00falyod pedig a l\u00e1bad teljes fel\u00fclet\u00e9n nyugodjon.<\/li>\n\n\n\n<li><b>A gyakorlat:<\/b>&nbsp;L\u00e9legezz be, told h\u00e1tra \u00e9s lefel\u00e9 a medenc\u00e9det, mik\u00f6zben leguggolsz.&nbsp;Ennek sor\u00e1n ker\u00fcld, hogy a h\u00e1tad g\u00f6rbe legyen az \u00e1gy\u00e9ki \u00e9s a mellkasi r\u00e9gi\u00f3kban.&nbsp;A guggol\u00e1s m\u00e9lys\u00e9g\u00e9t \u00fagy v\u00e1laszd meg, hogy siker\u00fclj\u00f6n meg\u0151rizned a gerincoszlop term\u00e9szetes g\u00f6rb\u00fclet\u00e9t.&nbsp;A t\u00e9rd, a boka \u00e9s a l\u00e1bujj tengelye egy s\u00edkban maradjon.&nbsp;Kil\u00e9gz\u00e9skor a popsid \u00e9s a combod folyamatos aktiv\u00e1l\u00e1s\u00e1val \u00e1llj fel.&nbsp;Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;g\u00f6rbe h\u00e1t, kis mozg\u00e1sterjedelem, el\u0151rehajl\u00e1s, t\u00e9rdek befel\u00e9 fordul\u00e1sa, egyenetlen s\u00falyeloszl\u00e1s, l\u00e1bujjhegyen vagy sarkakon \u00e1ll\u00e1s.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b> Guggol\u00e1s egy l\u00e1bbal, guggol\u00e1s pump\u00e1l\u00f3 mozdulatokkal (t\u00f6bb centim\u00e9teres tartom\u00e1nyban fel-lefel\u00e9 ir\u00e1nyul\u00f3 mozg\u00e1s, mik\u00f6zben az als\u00f3 poz\u00edci\u00f3ban maradsz), guggol\u00e1s felugr\u00e1ssal.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;Guggol\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal a t\u00e9rd felett, fitness labd\u00e1val a fejed f\u00f6l\u00f6tt, egyens\u00faly labd\u00e1n vagy deszk\u00e1n,&nbsp;<a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyben<\/a>, s\u00falyz\u00f3val, kettlebellel,&nbsp;<a href=\"https:\/\/gymbeam.hu\/medicinlabda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinlabd\u00e1val<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbaggel.<\/a><\/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\/07\/drep.gif\" alt=\"Hogyan v\u00e9gezz guggol\u00e1st saj\u00e1t tests\u00fallyal?\" class=\"wp-image-383507\" title=\"Hogyan v\u00e9gezz guggol\u00e1st saj\u00e1t tests\u00fallyal?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Egy nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3: guggol\u00e1s felugr\u00e1ssal<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>\u00c1llj kicsi, k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpesz\u00e1ll\u00e1sban, mik\u00f6zben a s\u00falyod a l\u00e1bak teljes fel\u00fclet\u00e9n nyugszik.<\/li>\n\n\n\n<li><b>A gyakorlat: <\/b>L\u00e9legezz be, \u00e9s told h\u00e1tra \u00e9s lefel\u00e9 a medenc\u00e9det, mik\u00f6zben leguggolsz.&nbsp;Ennek sor\u00e1n ker\u00fcld a g\u00f6rbe h\u00e1tat az \u00e1gy\u00e9k \u00e9s a mellkas ter\u00fclet\u00e9n.&nbsp;A guggol\u00e1s m\u00e9lys\u00e9g\u00e9t \u00fagy v\u00e1laszd meg, hogy siker\u00fclj\u00f6n meg\u0151rizned a gerincoszlop term\u00e9szetes g\u00f6rb\u00fclet\u00e9t.&nbsp;A t\u00e9rd, a boka \u00e9s a l\u00e1bujj tengelye egy s\u00edkban maradjon.&nbsp;Kil\u00e9gz\u00e9skor aktiv\u00e1ld a fen\u00e9k izmait \u00e9s a combod elej\u00e9t, \u00e9s ugorj fel.&nbsp;L\u00e9legezz be a fels\u0151 poz\u00edci\u00f3ban, majd t\u00e9rj vissza a guggol\u00e1shoz, \u00e9s ism\u00e9teld meg az ugr\u00e1st.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;G\u00f6rbe h\u00e1t, kis mozg\u00e1sterjedelem, el\u0151rehajl\u00e1s, t\u00e9rd befel\u00e9 fordul\u00e1sa, egyenetlen\u00fcl oszlik el a s\u00faly, l\u00e1bujjhegyen \u00e1ll\u00e1s vagy h\u00e1trad\u0151l\u00e9s.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b>&nbsp;Ugr\u00e1s t\u00e9rdfelh\u00faz\u00e1ssal \u2013 h\u00fazd fel a t\u00e9rdedet a mellkasod fel\u00e9, mik\u00f6zben a leveg\u0151ben vagy.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b> Guggol\u00e1s felugr\u00e1ssal egy <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plyboxra<\/a> vagy egy egyens\u00faly labd\u00e1ra vagy deszk\u00e1ra, powerbag haszn\u00e1lata.<\/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\/07\/drep-s-vyskokem.gif\" alt=\"Hogyan guggoljunk felugr\u00e1ssal?\" class=\"wp-image-383522\" title=\"Hogyan guggoljunk felugr\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Kit\u00f6r\u00e9s el\u0151re l\u00e9pve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp; <\/b>\u00c1llj kis terpesz\u00e1ll\u00e1sban, cs\u00edp\u0151re tett k\u00e9zzel.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp; <\/b>A l\u00e1bfejek \u00e9s a t\u00e9rdek a teljes mozg\u00e1s sor\u00e1n ugyanabba az ir\u00e1nyba mutatnak, kiss\u00e9 oldalra.&nbsp;Kezdd azzal, hogy el\u0151re \u00e9s kiss\u00e9 oldalra l\u00e9psz.&nbsp;Helyezd a s\u00falyodat az el\u00fcls\u0151 l\u00e1badra.&nbsp;Menj olyan m\u00e9lys\u00e9gbe, ahol a combod k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6gben van a v\u00e1dlihoz k\u00e9pest, vagy m\u00e9g egy kicsit m\u00e9lyebbre.&nbsp;L\u00e9legezz ki \u00e9s aktiv\u00e1ld a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a fen\u00e9k izmait, majd t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s azonnal v\u00e9gezz egy \u00fajabb ism\u00e9tl\u00e9st a m\u00e1sik l\u00e1baddal.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b>&nbsp;Kit\u00f6r\u00e9s felugr\u00e1ssal, kit\u00f6r\u00e9s h\u00e1trafel\u00e9 l\u00e9pve, kit\u00f6r\u00e9s pump\u00e1l\u00f3 mozdulatokkal.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;kit\u00f6r\u00e9s egyens\u00faly labd\u00e1n vagy deszk\u00e1n, powerbag haszn\u00e1lata, s\u00falymell\u00e9ny visel\u00e9se vagy k\u00e9zis\u00falyz\u00f3 seg\u00edts\u00e9g\u00e9vel.<\/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\/07\/vypady-vpred.gif\" alt=\"Hogyan v\u00e9gezz kit\u00f6r\u00e9st saj\u00e1t tests\u00fallyal?\" class=\"wp-image-383537\" title=\"Hogyan v\u00e9gezz kit\u00f6r\u00e9st saj\u00e1t tests\u00fallyal?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Egy nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3: kit\u00f6r\u00e9s felugr\u00e1ssal<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>\u00c1llj kis terpesz\u00e1ll\u00e1sban.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>A l\u00e1bfejek \u00e9s a t\u00e9rdek a teljes mozg\u00e1s sor\u00e1n ugyanabba az ir\u00e1nyba mutatnak, kiss\u00e9 oldalra.&nbsp;Kezdd azzal, hogy el\u0151re \u00e9s kiss\u00e9 oldalra l\u00e9psz.&nbsp;Helyezd a s\u00falyodat az el\u00fcls\u0151 l\u00e1badra.&nbsp;Menj olyan m\u00e9lys\u00e9gbe, ahol a combod k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6gben van a v\u00e1dlihoz k\u00e9pest, vagy m\u00e9g egy kicsit m\u00e9lyebbre.&nbsp;L\u00e9legezz ki \u00e9s aktiv\u00e1ld a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a fen\u00e9k izmait. Ugorj fel \u00e9s a leveg\u0151ben cser\u00e9ld ki a l\u00e1baidat. Amikor a f\u00f6ldre \u00e9rsz, vegy\u00e9l leveg\u0151t \u00e9s azonnal v\u00e9gezz egy \u00fajabb ism\u00e9tl\u00e9st. Haszn\u00e1ld a kezed, hogy meg\u0151rizd az egyens\u00falyodat.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b> Kit\u00f6r\u00e9sek felugr\u00e1ssal egy egyens\u00faly labd\u00e1n vagy deszk\u00e1n, powerbag, s\u00falymell\u00e9ny vagy s\u00falyz\u00f3 seg\u00edts\u00e9g\u00e9vel.<\/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\/07\/vypady-s-vyskokom.gif\" alt=\"Hogyan v\u00e9gezz kit\u00f6r\u00e9st felugr\u00e1ssal?\" class=\"wp-image-383552\" title=\"Hogyan v\u00e9gezz kit\u00f6r\u00e9st felugr\u00e1ssal?\"\/><\/figure>\n<\/div>\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=\"58726,36364,49009,5335,53347,36352,46033,51217,53680,48997,48973,51223,51208 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Guggolva j\u00e1r\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:<\/b>&nbsp;\u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben.&nbsp;Enyh\u00e9n hajl\u00edtsd be a t\u00e9rdedet, \u00e9s told h\u00e1tra \u00e9s lefel\u00e9 a medenc\u00e9det r\u00e9szleges guggol\u00e1sba.&nbsp;Min\u00e9l m\u00e9lyebben guggolsz le, ann\u00e1l nagyobb kih\u00edv\u00e1st jelent a gyakorlat.&nbsp;Tegyed a kezedet cs\u00edp\u0151re.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Kil\u00e9gz\u00e9skor az egyik l\u00e1baddal tegy\u00e9l egy l\u00e9p\u00e9st oldalra, majd l\u00e9pj a m\u00e1sik l\u00e1baddal ugyanabba az ir\u00e1nyba.&nbsp;L\u00e9legezz be, majd mik\u00f6zben kil\u00e9legzel, tegy\u00e9l egy l\u00e9p\u00e9st az ellenkez\u0151 ir\u00e1nyba, \u00e9s v\u00e1lts l\u00e1bat.&nbsp;V\u00e1ltogasd \u00edgy, am\u00edg be nem fejezed a sorozatot.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3, g\u00f6rbe h\u00e1t.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;Guggolva j\u00e1r\u00e1s t\u00e9rd felett egy er\u0151s\u00edt\u0151 gumiszalaggal, vagy kettlebellt tartva a mellkasod el\u0151tt.<\/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\/07\/crab-walk.gif\" alt=\"Hogyan v\u00e9gezd a guggolva j\u00e1r\u00e1st?\" class=\"wp-image-383567\" title=\"Hogyan v\u00e9gezd a guggolva j\u00e1r\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pukedlikit\u00f6r\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp; <\/b>\u00c1llj kis terpesz\u00e1ll\u00e1sban, cs\u00edp\u0151re tett k\u00e9zzel.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Bel\u00e9gz\u00e9s k\u00f6zben tedd keresztbe a jobb l\u00e1badat a bal m\u00f6g\u00e9, mindk\u00e9t l\u00e1badat behajl\u00edtva.&nbsp;A jobb t\u00e9rdeddel finoman meg\u00e9rintheted a sz\u0151nyeget, majd kil\u00e9gz\u00e9s k\u00f6zben visszat\u00e9rhetsz a kiindul\u00e1si helyzetbe.&nbsp;Hajtsd v\u00e9gre ugyanezt a mozdulatsort a bal l\u00e1baddal, oldalt v\u00e1ltva.&nbsp;V\u00e1ltogasd az oldalakat ilyen m\u00f3don, am\u00edg be nem fejezed a sorozatot.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b>&nbsp;Pukedlikit\u00f6r\u00e9sek k\u00f6ztes ugr\u00e1sokkal<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;Kit\u00f6r\u00e9sek powerbag, s\u00falyz\u00f3 vagy <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> s\u00falymell\u00e9ny haszn\u00e1lat\u00e1val<\/a><\/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\/07\/Curtsy-lunges.gif\" alt=\"Hogyan v\u00e9gezz pukedlikit\u00f6r\u00e9st?\" class=\"wp-image-383582\" title=\"Hogyan v\u00e9gezz pukedlikit\u00f6r\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bolg\u00e1r kit\u00f6r\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>\u00c1llj egy sz\u00e9k, egy kanap\u00e9 vagy egy plyometrikus doboz el\u00e9 \u00fagy, hogy a l\u00e1bad cs\u00edp\u0151sz\u00e9less\u00e9gben legyen.&nbsp;Helyezd az egyik l\u00e1bfejed talppal felfel\u00e9 a dobozra vagy a b\u00fatorra magad m\u00f6g\u00f6tt, a kezed pedig tedd cs\u00edp\u0151re.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>L\u00e9legezz be, hajl\u00edtsd be az el\u00fcls\u0151 l\u00e1bad t\u00e9rd\u00e9t, \u00e9s hajts v\u00e9gre egy kit\u00f6r\u00e9st egy helyben.&nbsp;Als\u00f3 helyzetben a h\u00e1ts\u00f3 l\u00e1b t\u00e9rd\u00e9vel k\u00f6nnyed\u00e9n meg\u00e9rintheted a sz\u0151nyeget.&nbsp;Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben egyenesedj fel, \u00e9s azonnal v\u00e9gezz egy \u00fajabb ism\u00e9tl\u00e9st.&nbsp;Egy sorozat ut\u00e1n v\u00e1lts l\u00e1bat, \u00e9s v\u00e9gezd el ugyanezt a gyakorlatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b>&nbsp;Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai<\/b>: Bolg\u00e1r kit\u00f6r\u00e9s felugr\u00e1ssal az el\u00fcls\u0151 l\u00e1bon<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b> Bolg\u00e1r kit\u00f6r\u00e9s powerbaggel, s\u00falyz\u00f3val, s\u00falymell\u00e9nnyel vagy&nbsp;<a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kkal<\/a>.<\/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\/07\/bulharske-drepy.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a bolg\u00e1r kit\u00f6r\u00e9st saj\u00e1t tests\u00fallyal?\" class=\"wp-image-383597\" title=\"Hogyan v\u00e9gezz\u00fck a bolg\u00e1r kit\u00f6r\u00e9st saj\u00e1t tests\u00fallyal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. H\u00edd gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>Fek\u00fcdj a h\u00e1tadra, \u00e9s helyezd a karjaidat a tested ment\u00e9n a f\u00f6ldre \u00fagy, hogy a tenyered a padl\u00f3n legyen.&nbsp;Hajl\u00edtsd be a l\u00e1badat, h\u00fazd a l\u00e1bad k\u00f6zelebb a popsid fel\u00e9, \u00e9s hagyd a talpad a talajon.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Emeld fel a medenc\u00e9det a popsi- \u00e9s a combizmok aktiv\u00e1l\u00e1s\u00e1val.&nbsp;Fels\u0151 helyzetben \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra.&nbsp;Tartsd ezt a p\u00f3zt \u00edgy egy-k\u00e9t m\u00e1sodpercig, majd engedd vissza a medenc\u00e9det ellen\u0151rz\u00f6tt m\u00f3don.&nbsp;Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>Kis mozg\u00e1sterjedelem, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, h\u00e1t t\u00falzott h\u00e1trahajl\u00e1sa, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b>&nbsp;Izometrikus tart\u00e1s a fels\u0151 poz\u00edci\u00f3ban (20-30 m\u00e1sodperc) vagy l\u00e1bak sz\u00e9tnyit\u00e1sa a fels\u0151 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;H\u00edd gyakorlat egyik l\u00e1bbal egy egyens\u00faly labd\u00e1n,&nbsp;t\u00e9rd f\u00f6l\u00e9 helyezett sz\u00e9les <a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a> vagy a medenc\u00e9re helyezett <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a>.<\/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\/07\/Glute-bridge.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot?\" class=\"wp-image-383612\" title=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. H\u00edd gyakorlat b\u00e9ka p\u00f3zban<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>Fek\u00fcdj a h\u00e1tadra, \u00e9s helyezd a karjaidat a tested ment\u00e9n a f\u00f6ldre \u00fagy, hogy tenyered a padl\u00f3n legyen.&nbsp;Hajl\u00edtsd be a l\u00e1badat, h\u00fazd a l\u00e1bad k\u00f6zelebb a popsid fel\u00e9, \u00e9s ford\u00edtsd egym\u00e1s fel\u00e9 a talpaid \u00fagy, hogy \u00f6ssze\u00e9rjenek.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Emeld fel a medenc\u00e9det a popsi- \u00e9s a combizmok aktiv\u00e1l\u00e1s\u00e1val.&nbsp;Fels\u0151 helyzetben \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra.&nbsp;Tartsd ezt a p\u00f3zt \u00edgy egy-k\u00e9t m\u00e1sodpercig, majd engedd vissza a medenc\u00e9det ellen\u0151rz\u00f6tt m\u00f3don.&nbsp;Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>Kis mozg\u00e1sterjedelem, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, h\u00e1t t\u00falzott h\u00e1trahajl\u00e1sa, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:&nbsp;<\/b>Izometrikus tart\u00e1s a fels\u0151 poz\u00edci\u00f3ban (20-30 m\u00e1sodperc), pump\u00e1l\u00e1s a fels\u0151 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:&nbsp;<\/b>H\u00edd gyakorlat b\u00e9ka p\u00f3zban a l\u00e1bakkal egy<a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;egyens\u00faly labd\u00e1n.<\/a><\/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\/07\/Frog-pump-.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot b\u00e9ka p\u00f3zban?\" class=\"wp-image-383629\" title=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot b\u00e9ka p\u00f3zban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. H\u00edd gyakorlat egy l\u00e1bbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet: <\/b>Fek\u00fcdj a h\u00e1tadra, \u00e9s helyezd a karjaidat a tested ment\u00e9n a f\u00f6ldre \u00fagy, hogy a tenyered a padl\u00f3n legyen.&nbsp;Hajl\u00edtsd be a l\u00e1badat, h\u00fazd a l\u00e1bad k\u00f6zelebb a popsid fel\u00e9, majd emeld fel az egyik l\u00e1badat a mennyezet fel\u00e9.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Emeld fel a medenc\u00e9det a popsi- \u00e9s a combizmok aktiv\u00e1l\u00e1s\u00e1val.&nbsp;Ne feledd, hogy a felemelt l\u00e1bnak ugyanabban a helyzetben kell maradnia, \u00e9s a mozg\u00e1snak csak a medenc\u00e9b\u0151l kell sz\u00e1rmaznia.&nbsp; Fels\u0151 helyzetben \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ra.&nbsp;Tartsd \u00edgy egy-k\u00e9t m\u00e1sodpercig, majd engedd vissza a medenc\u00e9det ellen\u0151rz\u00f6tt m\u00f3don.&nbsp;Egy sorozat ut\u00e1n v\u00e1lts l\u00e1bat, \u00e9s v\u00e9gezd el ugyanazt a gyakorlatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>Kis mozg\u00e1sterjedelem, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, h\u00e1t t\u00falzott h\u00e1trahajl\u00e1sa, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:&nbsp;<\/b>Izometrikus tart\u00e1s a fels\u0151 poz\u00edci\u00f3ban (20-30 m\u00e1sodperc), pump\u00e1l\u00e1s a fels\u0151 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b> H\u00edd gyakorlat egy l\u00e1bbal egyens\u00faly sz\u0151nyegen,&nbsp;t\u00e9rd f\u00f6l\u00e9 helyezett sz\u00e9les <a href=\"https:\/\/gymbeam.hu\/gumiszalag-hurok-szett-gymbeam.htmltml\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a> vagy a medenc\u00e9re helyezett <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a>.<\/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\/07\/One-leg-glute-bridge.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot egy l\u00e1bbal?\" class=\"wp-image-383644\" title=\"Hogyan v\u00e9gezz\u00fcnk h\u00edd gyakorlatot egy l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. T\u0171zcsap gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a fen\u00e9k izmait, \u00e9s az egyik l\u00e1badat h\u00fazd fel \u00e9s oldalra, mik\u00f6zben behajl\u00edtva tartod.&nbsp;H\u00fazd vissza bel\u00e9gz\u00e9s k\u00f6zben, \u00e9s folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.&nbsp;Egy sorozat elv\u00e9gz\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>G\u00f6rbe h\u00e1t, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, kis mozg\u00e1sterjedelem.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:&nbsp;<\/b>Fels\u0151 poz\u00edci\u00f3 megtart\u00e1sa vagy pump\u00e1l\u00e1s fels\u0151 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:&nbsp;<\/b> T\u0171zcsap gyakorlat sz\u00e9les er\u0151s\u00edt\u0151 gumiszalaggal vagy egyens\u00faly labd\u00e1n.<\/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\/07\/fire-hydrant.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a t\u0171zcsap gyakorlatot?\" class=\"wp-image-383659\" title=\"Hogyan v\u00e9gezz\u00fck a t\u0171zcsap gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Szam\u00e1rr\u00fag\u00e1s kiny\u00fajtott l\u00e1bbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>Ereszkedj n\u00e9gyk\u00e9zl\u00e1bra, az egyik l\u00e1badat hagyd kiny\u00fajtva magad m\u00f6g\u00f6tt.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>Kil\u00e9gz\u00e9s k\u00f6zben aktiv\u00e1ld a farizmokat \u00e9s r\u00fagj felfel\u00e9 a l\u00e1baddal.&nbsp;Engedd le a l\u00e1bad, mik\u00f6zben bel\u00e9legzel, \u00e9s v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st.&nbsp;Egy sorozat ut\u00e1n v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>G\u00f6rbe h\u00e1t, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, kis mozg\u00e1sterjedelem.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:&nbsp;<\/b>Fels\u0151 poz\u00edci\u00f3 megtart\u00e1sa vagy pump\u00e1l\u00e1s fels\u0151 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:&nbsp;<\/b> Szam\u00e1rr\u00fag\u00e1s kiny\u00fajtott l\u00e1bbal <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyokkal.<\/a><\/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\/07\/Straight-leg-kickback.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk szam\u00e1rr\u00fag\u00e1s gyakorlatot kiny\u00fajtott l\u00e1bbal?\" class=\"wp-image-383674\" title=\"Hogyan v\u00e9gezz\u00fcnk szam\u00e1rr\u00fag\u00e1s gyakorlatot kiny\u00fajtott l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Rom\u00e1n felh\u00faz\u00e1s egy l\u00e1bbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:&nbsp;<\/b>\u00c1llj kis terpesz\u00e1ll\u00e1sban.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>A l\u00e1bujjaid \u00e9s a t\u00e9rded ugyanabba az ir\u00e1nyba, kiss\u00e9 oldalra mutatnak, a teljes mozg\u00e1s sor\u00e1n.&nbsp;Vigyed a s\u00falyodat az egyik l\u00e1badra, amely t\u00e9rdben enyh\u00e9n legyen behajl\u00edtva.&nbsp;Bel\u00e9gz\u00e9s k\u00f6zben hajolj el\u0151re, \u00e9s egyidej\u0171leg emeld h\u00e1tra a m\u00e1sik l\u00e1badat, amely kiny\u00fajtva marad.&nbsp;Nem sz\u00fcks\u00e9ges, hogy a test als\u00f3 helyzetben p\u00e1rhuzamos vonalat \u00e9rjen el a talajjal.&nbsp;F\u00f3kusz\u00e1lj els\u0151sorban a h\u00e1t term\u00e9szetes g\u00f6rb\u00fclet\u00e9nek meg\u0151rz\u00e9s\u00e9re, valamint a fen\u00e9k \u00e9s a comb h\u00e1ts\u00f3 r\u00e9sz\u00e9nek aktiv\u00e1l\u00e1s\u00e1ra.&nbsp;Kezdetben el\u00e9g lesz, ha a l\u00e1badat 30-50 cm-rel a padl\u00f3 f\u00f6l\u00e9 emeled.&nbsp;Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00e1si helyzetbe.&nbsp;A stabilit\u00e1s fokoz\u00e1sa \u00e9rdek\u00e9ben felemelheted a karodat, kiegyenl\u00edtve a s\u00falyeloszl\u00e1st el\u0151rehajl\u00e1s k\u00f6zben.&nbsp;El\u0151sz\u00f6r v\u00e9gezz el t\u00f6bb ism\u00e9tl\u00e9st egy l\u00e1bon, majd v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>Kis mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3, g\u00f6rbe h\u00e1t.<\/li>\n\n\n\n<li><b>A gyakorlat v\u00e1ltozatai:<\/b>&nbsp;Sz\u00e9k haszn\u00e1lata t\u00e1masz \u00e9s jobb stabilit\u00e1s \u00e9rdek\u00e9ben.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:&nbsp;<\/b>Rom\u00e1n felh\u00faz\u00e1s egy l\u00e1bbal kettlebellel a k\u00e9zben, fitness labd\u00e1val a fejed felett, egyens\u00faly labd\u00e1n vagy&nbsp;<a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 rendszerrel.<\/a><\/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\/07\/rumunsky-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk rom\u00e1n felh\u00faz\u00e1st egy l\u00e1bbal?\" class=\"wp-image-383689\" title=\"Hogyan v\u00e9gezz\u00fcnk rom\u00e1n felh\u00faz\u00e1st egy l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. \u00dcl\u00e9s a faln\u00e1l<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet:<\/b>&nbsp;\u00c1llj h\u00e1ttal a falnak, d\u0151lj neki, \u00e9s ereszkedj le, mintha le szeretn\u00e9l \u00fclni. Ide\u00e1lis esetben el\u00e9g alacsonyan leszel ahhoz, hogy a combod p\u00e1rhuzamos legyen a padl\u00f3val, vagy m\u00e9g lejjebb is mehetsz.&nbsp;A l\u00e1bak teljes fel\u00fclete a talajon nyugszik.&nbsp;A kezedet a combodra teheted.<\/li>\n\n\n\n<li><b>A gyakorlat:&nbsp;<\/b>L\u00e9legezz egyenletesen, \u00e9s pr\u00f3b\u00e1lj legal\u00e1bb 20 m\u00e1sodpercig ebben a helyzetben maradni.&nbsp;Egy kicsit megnehez\u00edtheted a gyakorlatot, ha nem pihenteted a kezedet a combodon, \u00e9s hagyod, hogy szabadon l\u00f3gjon a tested mellett.<\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:&nbsp;<\/b>A gyakorlat el\u00e9gtelen id\u0151tartama, nem megfelel\u0151 guggol\u00e1si m\u00e9lys\u00e9g.<\/li>\n\n\n\n<li><b>Hogyan teheted nehezebb\u00e9 a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel:<\/b>&nbsp;Haszn\u00e1lj egy&nbsp;combodra&nbsp;helyezett<a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> s\u00falyz\u00f3t\u00e1rcs\u00e1t <\/a>vagy k\u00e9t k\u00e9zzel tarts magad el\u0151tt egy kettlebellt.<\/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\/07\/wall-sit.gif\" alt=\"\u00dcl\u00e9s a faln\u00e1l\" class=\"wp-image-383704\" title=\"\u00dcl\u00e9s a faln\u00e1l\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Minta_edzesterv_popsigyakorlatokkal\"><\/span>Minta edz\u00e9sterv popsigyakorlatokkal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Edz\u00e9s el\u0151tt meleg\u00edtsd be az eg\u00e9sz testedet mozg\u00e1ssal.&nbsp;Koncentr\u00e1lj a cs\u00edp\u0151 ellaz\u00edt\u00e1s\u00e1ra \u00e9s az als\u00f3 test izmainak aktiv\u00e1l\u00e1s\u00e1ra.&nbsp;Ezut\u00e1n folytasd a rutin f\u0151 szakasz\u00e1val a t\u00e1bl\u00e1zatban felsorolt gyakorlatokkal.&nbsp;<b>A sorozatok sz\u00e1ma gyakorlatonk\u00e9nt legyen 3-5.&nbsp;<\/b>El\u0151sz\u00f6r elv\u00e9gezheted az egyik gyakorlatb\u00f3l az \u00f6sszes sorozatot, majd tov\u00e1bbl\u00e9phetsz a k\u00f6vetkez\u0151re, vagy v\u00e1lthatsz az egyikr\u0151l a m\u00e1sikra, \u00e9s el\u0151sz\u00f6r fejezz be egy k\u00f6rt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tarts&nbsp;<b>30-90 m\u00e1sodperces sz\u00fcnetet az egyes gyakorlatok k\u00f6z\u00f6tt<\/b>.&nbsp;Az edz\u00e9s befejez\u00e9se ut\u00e1n adj hozz\u00e1 egy levezet\u0151 f\u00e1zist, amely megfelel az ig\u00e9nyeidnek (lass\u00fa kocog\u00e1s helyben vagy s\u00e9ta), vagy v\u00e9gezz enyhe ny\u00fajt\u00e1st.&nbsp;\u00c9p\u00edtsd be <b>ezt az edz\u00e9si rutint heti 2-3 alkalommal&nbsp;<\/b>&nbsp;az \u00e1ltal\u00e1nos edz\u00e9stervedbe.<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Gyakorlat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ism\u00e9tl\u00e9sek<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00edd gyakorlat b\u00e9ka p\u00f3zban<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szam\u00e1rr\u00fag\u00e1s kiny\u00fajtott l\u00e1bbal<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bolg\u00e1r kit\u00f6r\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pukedlikit\u00f6r\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-20 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Faln\u00e1l \u00fcl\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201345 m\u00e1sodperc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan m\u00f3dos\u00edtsd a saj\u00e1t tests\u00falyos popsiedz\u00e9st, ha m\u00e1r a halad\u00f3k k\u00f6z\u00e9 tartozol?<\/h3>\n\n\n\n<p>Ha m\u00e1r 15-20 ism\u00e9tl\u00e9st is el tudsz v\u00e9gezni an\u00e9lk\u00fcl, hogy izomf\u00e1radts\u00e1got \u00e9rezn\u00e9l, akkor val\u00f3sz\u00edn\u0171leg eljutott\u00e1l arra a pontra, amikor az izmaid tov\u00e1bbi impulzusokat ig\u00e9nyelnek, hogy nagyobbak \u00e9s er\u0151sebbek legyenek.&nbsp;A k\u00f6vetkez\u0151 edz\u00e9si tippek seg\u00edthetnek ennek el\u00e9r\u00e9s\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>L\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre cs\u00f6kkentsd <\/b>a&nbsp;gyakorlatok k\u00f6z\u00f6tti <strong>sz\u00fcnetet<\/strong> 10 m\u00e1sodperccel.<\/li>\n\n\n\n<li><b>V\u00e9gezz szuperszetteket<\/b>, amelyek sor\u00e1n sz\u00fcnet n\u00e9lk\u00fcl k\u00e9t vagy t\u00f6bb gyakorlatot hajtasz v\u00e9gre egym\u00e1s ut\u00e1n.<\/li>\n\n\n\n<li><b>Kombin\u00e1ld a statikus gyakorlatokat dinamikus gyakorlatokkal<\/b>.&nbsp;P\u00e9ld\u00e1ul tartsd meg a guggol\u00f3 poz\u00edci\u00f3t, majd v\u00e9gezz egy sor guggol\u00e1st felugr\u00e1ssal.<\/li>\n\n\n\n<li><b>Adj hozz\u00e1 extra ellen\u00e1ll\u00e1st<\/b><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/cross-band-level-1-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> er\u0151s\u00edt\u0151 gumiszalagokkal<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> bokas\u00falyokkal<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/active-sulymelleny-3-kg-gymbeam.htmll\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> s\u00falymell\u00e9nyekkel<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> k\u00e9zis\u00falyz\u00f3kkal<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kettlebellekkel <\/a> vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpiai r\u00faddal <\/a><a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1kkal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1kkal<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni arr\u00f3l, hogy hogyan dolgozhatsz m\u00e9g kem\u00e9nyebben az egyes edz\u00e9seken?&nbsp;Akkor tekintsd meg a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" style=\"text-align: inherit\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan teheted az otthoni edz\u00e9st m\u00e9g nagyobb kih\u00edv\u00e1ss\u00e1 edz\u0151eszk\u00f6z\u00f6k n\u00e9lk\u00fcl.&nbsp;<\/strong><\/a><\/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=\"Popsi_HIIT_haladoknak\"><\/span>Popsi HIIT halad\u00f3knak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha szeretn\u00e9l biztos lenni abban, hogy az edz\u00e9sed meglehet\u0151sen nagy kih\u00edv\u00e1st jelent, pr\u00f3b\u00e1ld ki ezt a HIIT-rutint, amelyben a hosszabb edz\u00e9sintervallumokat sokkal r\u00f6videbb sz\u00fcnetek v\u00e1ltj\u00e1k fel.&nbsp;Magas intenzit\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en nem csak a popsidat fogod hat\u00e9konyan megdolgoztatni, hanem sok kal\u00f3ri\u00e1t is el\u00e9getsz r\u00f6vid id\u0151n bel\u00fcl.\n<\/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\">\n<ul class=\"wp-block-list\" id=\"block-bcb15544-d7c8-4d69-8bbe-134451ac4858\">\n<li>gyakorlat 40 m\u00e1sodpercig, 20 m\u00e1sodperc pihen\u00e9s<\/li>\n\n\n\n<li>kezdd az 1. gyakorlattal, majd t\u00e9rj \u00e1t a 2. gyakorlatra stb.<\/li>\n\n\n\n<li>pihenj 1 vagy 2 percet a sorozatok k\u00f6z\u00f6tt<\/li>\n\n\n\n<li>pr\u00f3b\u00e1lj meg 3-5 sorozatot elv\u00e9gezni<\/li>\n\n\n\n<li>a sorozatok sz\u00e1m\u00e1t\u00f3l \u00e9s a sz\u00fcnetek hossz\u00fas\u00e1g\u00e1t\u00f3l f\u00fcgg\u0151en az edz\u00e9s teljes id\u0151tartama 17-33 perc<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" id=\"block-c5d588d8-871a-4ae6-ad73-e034107f9002\">\n<li>Guggol\u00e1s felugr\u00e1ssal<\/li>\n\n\n\n<li>\u00dcl\u00e9s a faln\u00e1l<\/li>\n\n\n\n<li>Kit\u00f6r\u00e9s<\/li>\n\n\n\n<li>Kit\u00f6r\u00e9s felugr\u00e1ssal<\/li>\n\n\n\n<li>H\u00edd gyakorlat<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_legyen_a_kovetkezo_lepes\"><\/span>Mi legyen a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pr\u00f3b\u00e1lj ki m\u00e9g t\u00f6bb popsi gyakorlatot egy fitness labda haszn\u00e1lat\u00e1val a k\u00f6vetkez\u0151 cikk\u00fcnk alapj\u00e1n: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 hat\u00e9kony t\u00f6rzs \u00e9s popsi gyakorlat fitness labd\u00e1val.<\/strong><\/a><\/li>\n\n\n\n<li>Ha van otthon egy kettlebelled, akkor ezzel a praktikus eszk\u00f6zzel sz\u00e1mos als\u00f3test gyakorlatot kipr\u00f3b\u00e1lhatsz a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l:<strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-8-legjobb-kettlebell-gyakorlat-fenekre-es-labra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">A 8 legjobb kettlebell-gyakorlat fen\u00e9kre \u00e9s l\u00e1bra.<\/a><\/strong><\/li>\n\n\n\n<li>Er\u0151s\u00edt\u0151 gumiszalagokkal is \u00f6ssze\u00e1ll\u00edthatsz egy popsi edz\u00e9st a k\u00f6vetkez\u0151 cikk\u00fcnk alapj\u00e1n:<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Feszes \u00e9s kerek popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl &#8211; Pr\u00f3b\u00e1ld ki az edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal.<\/a><\/strong><\/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=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha beilleszted a rutinodba ezeket a saj\u00e1t tests\u00falyos popsigyakorlatokat, azzal egy kicsit sz\u00f3rakoztat\u00f3 m\u00f3don dobhatod fel az edz\u00e9st.&nbsp;Mindezt megteheted az otthonod k\u00e9nyelm\u00e9ben, a kertben, egy parkban vagy egy szabadt\u00e9ri edz\u0151parkban. Ezek a gyakorlatok&nbsp;<b>komplex \u00e9s hat\u00e9kony m\u00f3don<\/b>&nbsp;seg\u00edtenek megc\u00e9lozni a farizmokat, \u00e9s&nbsp;egy l\u00e9p\u00e9ssel k\u00f6zelebb visznek a&nbsp;<b>t\u00f6k\u00e9letes form\u00e1j\u00fa <\/b><strong>\u00e1lompopsihoz<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00f3b\u00e1lj ki egy rendszeres rutint az aj\u00e1nlott ism\u00e9tl\u00e9si tartom\u00e1nyokkal, vagy egy nehezebb HIIT edz\u00e9st.&nbsp;A kih\u00edv\u00e1sok fokoz\u00e1sa \u00e9rdek\u00e9ben \u00e9p\u00edtsd be az edz\u00e9stervedbe a fejlettebb v\u00e1ltozatokat, vagy adj hozz\u00e1 extra ellen\u00e1ll\u00e1st s\u00falyz\u00f3kkal vagy er\u0151s\u00edt\u0151 gumiszalagokkal.\n<\/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 ezt a cikket?&nbsp;Ha igen, oszd meg a bar\u00e1taiddal, \u00e9s seg\u00edts nekik is inspir\u00e1l\u00f3dni az edz\u00e9seiken!\n<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan tegy\u00e9l szert kerek \u00e9s feszes popsira edz\u0151eszk\u00f6z\u00f6k haszn\u00e1lata n\u00e9lk\u00fcl? Ebben a cikkben 12 hat\u00e9kony popsigyakorlatot, valamint p\u00e9lda edz\u00e9sterveket mutatunk be, amelyek seg\u00edthetnek el\u00e9rni a c\u00e9ljaidat.<\/p>\n","protected":false},"author":129,"featured_media":383465,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,6432,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-397656","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-fenek-gyakorlatok","10":"tag-otthoni-edzes","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>Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A legjobb gyakorlatok a kerek \u00e9s kem\u00e9ny popsi\u00e9rt, csak saj\u00e1t tests\u00faly haszn\u00e1lat\u00e1val. Ebben a cikkben egy p\u00e9lda edz\u00e9stervet is tal\u00e1lsz kezd\u0151knek \u00e9s halad\u00f3knak egyar\u00e1nt.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A legjobb gyakorlatok a kerek \u00e9s kem\u00e9ny popsi\u00e9rt, csak saj\u00e1t tests\u00faly haszn\u00e1lat\u00e1val. Ebben a cikkben egy p\u00e9lda edz\u00e9stervet is tal\u00e1lsz kezd\u0151knek \u00e9s halad\u00f3knak egyar\u00e1nt.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-17T08:08:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-21T10:31:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.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=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt\",\"datePublished\":\"2022-10-17T08:08:01+00:00\",\"dateModified\":\"2024-05-21T10:31:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\"},\"wordCount\":4276,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"keywords\":[\"edz\u00e9s\",\"fen\u00e9k gyakorlatok\",\"otthoni edz\u00e9s\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\",\"name\":\"Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Cviky-na-zadek-FB-.png\",\"datePublished\":\"2022-10-17T08:08:01+00:00\",\"dateModified\":\"2024-05-21T10:31:06+00:00\",\"description\":\"A legjobb gyakorlatok a kerek \u00e9s kem\u00e9ny popsi\u00e9rt, csak saj\u00e1t tests\u00faly haszn\u00e1lat\u00e1val. 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Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hogyan dolgozz a popsidon?\u00a0A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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