{"id":424955,"date":"2023-03-08T09:04:10","date_gmt":"2023-03-08T08:04:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=424955"},"modified":"2024-05-30T14:47:32","modified_gmt":"2024-05-30T12:47:32","slug":"edzeslista-bicepsz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/","title":{"rendered":"A 8 legjobb bicepszgyakorlat"},"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\/edzeslista-bicepsz\/#Hogyan_edzheted_a_bicepszet\" title=\"Hogyan edzheted a bicepszet?\">Hogyan edzheted a bicepszet?<\/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\/edzeslista-bicepsz\/#A_8_leghatekonyabb_bicepsz_gyakorlat\" title=\"A 8 leghat\u00e9konyabb bicepsz gyakorlat\">A 8 leghat\u00e9konyabb bicepsz gyakorlat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/#1_Bicepszemeles_sulyruddal\" title=\"1. Bicepszemel\u00e9s s\u00falyr\u00faddal\">1. Bicepszemel\u00e9s s\u00falyr\u00faddal<\/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\/edzeslista-bicepsz\/#2_Bicepszemeles_forditott_fogasu_sulyruddal\" title=\"2. Bicepszemel\u00e9s ford\u00edtott fog\u00e1s\u00fa s\u00falyr\u00faddal\">2. Bicepszemel\u00e9s ford\u00edtott fog\u00e1s\u00fa s\u00falyr\u00faddal<\/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\/edzeslista-bicepsz\/#3_Sulyzos_bicepszemeles_valtott_karral\" title=\"3. S\u00falyz\u00f3s bicepszemel\u00e9s v\u00e1ltott karral\">3. S\u00falyz\u00f3s bicepszemel\u00e9s v\u00e1ltott karral<\/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\/edzeslista-bicepsz\/#4_Valtakozo_kalapacsemeles\" title=\"4. V\u00e1ltakoz\u00f3 kalap\u00e1csemel\u00e9s\">4. V\u00e1ltakoz\u00f3 kalap\u00e1csemel\u00e9s<\/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\/edzeslista-bicepsz\/#5_Egykezes_sulyzos_emeles_ferde_edzopadon\" title=\"5. Egykezes s\u00falyz\u00f3s emel\u00e9s ferde edz\u0151padon\">5. Egykezes s\u00falyz\u00f3s emel\u00e9s ferde edz\u0151padon<\/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\/edzeslista-bicepsz\/#6_Egykaros_izolalt_Bicepszemeles\" title=\"6. Egykaros izol\u00e1lt Bicepszemel\u00e9s\">6. Egykaros izol\u00e1lt Bicepszemel\u00e9s<\/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\/edzeslista-bicepsz\/#7_Bicepszemeles_csigan\" title=\"7. Bicepszemel\u00e9s csig\u00e1n\">7. Bicepszemel\u00e9s csig\u00e1n<\/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\/edzeslista-bicepsz\/#8_Ketkaros_bicepszemeles_csigan\" title=\"8. K\u00e9tkaros bicepszemel\u00e9s csig\u00e1n\">8. K\u00e9tkaros bicepszemel\u00e9s csig\u00e1n<\/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\/edzeslista-bicepsz\/#Mi_a_kovetkezo_lepes\" title=\"Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?\">Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A kem\u00e9ny bicepsz sok edz\u0151terembe j\u00e1r\u00f3 ember \u00e1lma. Egyszer\u0171en nagyon j\u00f3l n\u00e9z ki, ak\u00e1r tank topot, ak\u00e1r sz\u0171k p\u00f3l\u00f3t viselsz, \u00e9s val\u00f3sz\u00edn\u0171leg nincs m\u00e9g egy olyan izom, amelyet a sportol\u00f3k ilyen gyakran mutogatnak. <strong>Az er\u0151s bicepsznek egyszer\u0171 az \u00fczenete: dolgozol a testeddel.<\/strong> De nem kell minden \u00e1ldott nap ugyanazokat a gyakorlatokat v\u00e9gezned. Mindig jobb a min\u0151s\u00e9get v\u00e1lasztani a mennyis\u00e9g helyett, \u00e9s megfogadni a j\u00f3 tan\u00e1csokat, amikor komplex m\u00f3don kell dolgozni ezeken az izmokon.<\/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_edzheted_a_bicepszet\"><\/span>Hogyan edzheted a bicepszet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00e9tfej\u0171 karizom (biceps brachii) egy nagy, vastag, k\u00e9thas\u00fa izom a felkaron. K\u00e9t fejb\u0151l \u00e1ll &#8211; egy r\u00f6vid&nbsp;(<em>caput breve<\/em>) \u00e9s egy hossz\u00fa fejb\u0151l (<em>caput longum<\/em>).<strong> F\u0151 funkci\u00f3ja az alkar hajl\u00edt\u00e1sa \u00e9s szupin\u00e1ci\u00f3ja (kifel\u00e9 forgat\u00e1sa)<\/strong>. Ez azt jelenti, hogy \u00e1lland\u00f3an haszn\u00e1lod, ak\u00e1r a kedvenc <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeitaloddal<\/a> teli <a href=\"https:\/\/gymbeam.hu\/shaker\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shakert<\/a>, ak\u00e1r egy vill\u00e1t emelsz fel, amin a kedvenc s\u00fctem\u00e9nyed van. <span style=\"color: #ff6600;\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bicepszed edz\u00e9s\u00e9n\u00e9l ugyanazok a szab\u00e1lyok \u00e9rv\u00e9nyesek, mint b\u00e1rmely m\u00e1s izomcsoport edz\u00e9s\u00e9n\u00e9l. Mindig gondoskodj a megfelel\u0151 bemeleg\u00edt\u00e9sr\u0151l, hogy felk\u00e9sz\u00edtsd az izmaid a terhel\u00e9sre. A kezd\u00e9shez j\u00f3 m\u00f3dszer n\u00e9h\u00e1ny alacsony intenzit\u00e1s\u00fa sorozat kis s\u00fallyal. Biztosan nem akarod felszak\u00edtani a bicepszedet azzal, hogy egyenesen a legnehezebb s\u00falyz\u00f3\u00e9rt ny\u00falsz, amit az edz\u0151teremben tal\u00e1lsz. Ha egy nagy s\u00fallyal v\u00e9gzett bicepszgyakorlat k\u00f6zben \u00f6ssze-vissza forog a karod, az val\u00f3sz\u00edn\u0171leg azt jelenti, hogy cs\u00f6kkentened kell a terhel\u00e9st. Mindenekel\u0151tt <strong>koncentr\u00e1lj a gyakorlat megfelel\u0151 technik\u00e1j\u00e1nak elsaj\u00e1t\u00edt\u00e1s\u00e1ra, \u00e9s csak ezut\u00e1n tegye meg a l\u00e9p\u00e9st a nehezebb s\u00falyz\u00f3k fel\u00e9.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ebben a cikkben bemutatott gyakorlatok seg\u00edtenek a bicepszed edz\u00e9sprogramj\u00e1nak kialak\u00edt\u00e1s\u00e1ban. Kezdetben egyszer\u0171en v\u00e1lassz ki <strong>k\u00e9t-h\u00e1rom ilyen gyakorlatot, \u00e9s v\u00e9gezz h\u00e1rom sorozatot 8-12 ism\u00e9tl\u00e9ssel<\/strong>. A teljes terhel\u00e9snek az 1RM (az a maxim\u00e1lis s\u00faly, amelyet egy szem\u00e9ly egy ism\u00e9tl\u00e9s alatt fel tud emelni) 60-75%-\u00e1nak kell megfelelnie. A bicepszz\u00e9st v\u00e9gezheted \u00f6nmag\u00e1ban, vagy m\u00e1s izmokkal, p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tricepsszel <\/a>kombin\u00e1lva, ide\u00e1lis esetben<strong> heti k\u00e9t-h\u00e1rom alkalommal<\/strong>. Ne feledd, hogy b\u00e1rmely izomcsoport teljes regener\u00e1ci\u00f3ja \u00e1ltal\u00e1ban 24-72 \u00f3r\u00e1t vesz ig\u00e9nybe. Erre tekintettel mindig vedd figyelembe a regener\u00e1ci\u00f3s id\u0151szakot, amikor megtervezed a heti edz\u00e9sprogramod \u00e9s az egyes izomcsoportok ism\u00e9tl\u00e9ssz\u00e1m\u00e1t, amelyeken dolgozol. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20134]&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg\" alt=\"Hogyan edzheted a bicepszet?\" class=\"wp-image-423315\" style=\"width:843px;height:563px\" title=\"Hogyan edzheted a bicepszet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004.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_8_leghatekonyabb_bicepsz_gyakorlat\"><\/span>A 8 leghat\u00e9konyabb bicepsz gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bicepszgyakorlatokb\u00f3l nincs hi\u00e1ny. A mai cikkben bemutatjuk a leghat\u00e9konyabbakat. Ezek elv\u00e9gz\u00e9s\u00e9hez <strong>csak a minden edz\u0151teremben hatalmas a v\u00e1laszt\u00e9k a szok\u00e1sos felszerel\u00e9sekb\u0151l,<\/strong> mint p\u00e9ld\u00e1ul egy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1ll\u00edthat\u00f3 pad<\/a><span style=\"text-align: inherit;\">, egy <a href=\"https:\/\/gymbeam.hu\/lifter-olimpiai-rud-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00f6vid<\/a> vagy <\/span><a href=\"https:\/\/gymbeam.hu\/lifter-weightlifting-ez-rud-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ r\u00fad<\/a>,<span style=\"text-align: inherit;\"> <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3k<\/a> \u00e9s edz\u0151termi csigarendszerek. Hogy ezek k\u00f6z\u00fcl v\u00e9g\u00fcl melyiket v\u00e1lasztod az edz\u00e9sprogramodba, az csak rajtad m\u00falik. Egyes gyakorlatok vari\u00e1lni \u00e9s m\u00f3dos\u00edtani is lehet. Ezenk\u00edv\u00fcl v\u00e1ltoztathatod a markolat sz\u00e9less\u00e9g\u00e9t, \u00edgy k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00f6gekben c\u00e9lozhatod meg a bicepsz izmot. V\u00e9gezet\u00fcl, ha fel\u00fclr\u0151l fogod meg a rudat, tov\u00e1bbi kih\u00edv\u00e1st jelent az alkar sz\u00e1m\u00e1ra.<\/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_Bicepszemeles_sulyruddal\"><\/span>1. Bicepszemel\u00e9s s\u00falyr\u00faddal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszben, \u00e9s fogd meg alulr\u00f3l a <a href=\"https:\/\/gymbeam.hu\/lifter-olimpiai-rud-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyrudat<\/a> k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9gben. \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel, \u00e9s a s\u00falyz\u00f3t der\u00e9kmagass\u00e1gban tartsd, kiny\u00fajtott karokkal.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld a rudat a v\u00e1llaid ir\u00e1ny\u00e1ba, \u00f6sszeh\u00fazva a bicepszet. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1ltan engedd vissza a s\u00falyz\u00f3t a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Az als\u00f3 v\u00e9gtagok meger\u0151ltet\u00e9se, a testt\u0151l elt\u00e1volod\u00f3 k\u00f6ny\u00f6k, a csukl\u00f3k behajl\u00edt\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek behajl\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou-podhmatem.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Bicepszemel\u00e9st s\u00falyr\u00faddal?\" class=\"wp-image-423240\" title=\"Hogyan kell helyesen v\u00e9gezni a Bicepszemel\u00e9st s\u00falyr\u00faddal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepszemel\u00e9s EZ r\u00faddal<\/h4>\n\n\n\n<p>A hagyom\u00e1nyos s\u00falyz\u00f3 helyettes\u00edthet\u0151 az \u00edvelt EZ r\u00faddal, amely t\u00f6bbf\u00e9le fog\u00e1sm\u00f3dot k\u00edn\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. Bicepszemel\u00e9s powerbag-gel<\/h4>\n\n\n\n<p>Ezt a gyakorlatot kipr\u00f3b\u00e1lhatod <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-vizzel-toltott-sulytaska-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edzzel t\u00f6lt\u00f6tt powerbag<\/a> haszn\u00e1lat\u00e1val is. Egyszer\u0171en fogd meg a fels\u0151 foganty\u00fakn\u00e1l, \u00e9s haszn\u00e1ld ugyan\u00fagy, ahogyan egy s\u00falyz\u00f3t.<\/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. Bicepszemel\u00e9s t\u00e1rcs\u00e1val<\/h4>\n\n\n\n<p>Ez a gyakorlat egy nagy <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\">t\u00e1rcsa seg\u00edts\u00e9g\u00e9vel v\u00e9gezhet\u0151. <\/a>Fogd meg a t\u00e1rcs\u00e1t az oldal\u00e1n\u00e1l, \u00e9s h\u00fazd a mellkasodhoz. Ez a v\u00e1ltozat azonban kev\u00e9sb\u00e9 k\u00e9nyelmes.<\/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=\"6421,50959,73135,94807\" ><\/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_Bicepszemeles_forditott_fogasu_sulyruddal\"><\/span>2. Bicepszemel\u00e9s ford\u00edtott fog\u00e1s\u00fa s\u00falyr\u00faddal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszben, \u00e9s fogd meg a s\u00falyrudat v\u00e1llsz\u00e9less\u00e9gben, ford\u00edtott fog\u00e1ssal (teny\u00e9rrel lefel\u00e9). \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel, \u00e9s a s\u00falyz\u00f3t der\u00e9kmagass\u00e1gban tartsd, kiny\u00fajtott karokkal.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben emeld a rudat a v\u00e1llaid ir\u00e1ny\u00e1ba, \u00f6sszeh\u00fazva a bicepszet. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1ltan engedd vissza a s\u00falyz\u00f3t a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Als\u00f3 v\u00e9gtagok meger\u0151ltet\u00e9se, a testt\u0151l elt\u00e1volod\u00f3 k\u00f6ny\u00f6k, a csukl\u00f3k behajl\u00edt\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek behajl\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Bicepszemel\u00e9st ford\u00edtott fog\u00e1s\u00fa s\u00falyr\u00faddal?\" class=\"wp-image-423255\" title=\"Hogyan kell helyesen v\u00e9gezni a Bicepszemel\u00e9st ford\u00edtott fog\u00e1s\u00fa s\u00falyr\u00faddal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepszemel\u00e9s ford\u00edtott fog\u00e1s\u00fa EZ r\u00faddal<\/h4>\n\n\n\n<p>A hagyom\u00e1nyos s\u00falyr\u00fad helyettes\u00edthet\u0151 <a href=\"https:\/\/gymbeam.hu\/lifter-weightlifting-ez-rud-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ r\u00faddal<\/a>, amely t\u00f6bbf\u00e9le fog\u00e1st k\u00edn\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. Bicepszemel\u00e9s ford\u00edtott fog\u00e1s\u00fa Powerbag-gel<\/h4>\n\n\n\n<p>Ezt a gyakorlatot kipr\u00f3b\u00e1lhatod <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-vizzel-toltott-sulytaska-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edzzel t\u00f6lt\u00f6tt powerbag<\/a> haszn\u00e1lat\u00e1val is. Egyszer\u0171en fogd meg ford\u00edtott fog\u00e1ssal a fels\u0151 foganty\u00fakn\u00e1l, \u00e9s haszn\u00e1ld ugyan\u00fagy, ahogyan egy s\u00falyz\u00f3t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sulyzos_bicepszemeles_valtott_karral\"><\/span>3. S\u00falyz\u00f3s bicepszemel\u00e9s v\u00e1ltott karral<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszben, \u00e9s fogj meg mindk\u00e9t kezedben egy-egy s\u00falyz\u00f3t. \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel. A karok legyenek kiny\u00fajtva a test mellett, a tenyeret befel\u00e9 ford\u00edtva.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben kezdd el emelni az egyik karod az azonos v\u00e1ll fel\u00e9, megfesz\u00edtve a bicepszet. Az als\u00f3 poz\u00edci\u00f3ban a tenyeret csak ford\u00edtsd felfel\u00e9. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben engedd vissza a karod a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a m\u00e1sik karral.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Als\u00f3 v\u00e9gtagok meger\u0151ltet\u00e9se, a testt\u0151l elt\u00e1volod\u00f3 k\u00f6ny\u00f6k, a csukl\u00f3k behajl\u00edt\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek behajl\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-zdvihy-s-jednoruckami.gif\" alt=\"Hogyan kell megfelel\u0151en v\u00e9gezni a S\u00falyz\u00f3s bicepszemel\u00e9st v\u00e1ltott karral\" class=\"wp-image-423285\" title=\"Hogyan kell megfelel\u0151en v\u00e9gezni a S\u00falyz\u00f3s bicepszemel\u00e9st v\u00e1ltott karral\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepszemel\u00e9s v\u00e1ltott karral, kettlebell-el<\/h4>\n\n\n\n<p>Ennek a gyakorlatnak az egyik vari\u00e1ci\u00f3j\u00e1ban a s\u00falyz\u00f3kat helyettes\u00edtheti egy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>. Egyszer\u0171en fogd meg a kettlebellt a foganty\u00fan\u00e1l, \u00e9s haszn\u00e1ld ugyan\u00fagy, ahogyan egy s\u00falyz\u00f3t. Ha csak egy kettlebell van \u00e9pp, el\u0151sz\u00f6r az egyik, majd a m\u00e1sik karral v\u00e9gezd el a teljes sorozatot.<\/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. S\u00falyz\u00f3s bicepszemel\u00e9s Scott padon<\/h4>\n\n\n\n<p>Ez a gyakorlat Scott padon is elv\u00e9gezhet\u0151. Fogj meg egy s\u00falyz\u00f3t, \u00fclj le a paddal szemben, t\u00e1maszd a mellkasod a padnak, \u00e9s tedd az egyik felkarod a padra. A jobb stabilit\u00e1s \u00e9rdek\u00e9ben a m\u00e1sik kezeddel is t\u00e1maszkodhatsz. Kiindul\u00f3 helyzetben egyenes a k\u00f6ny\u00f6k. Kil\u00e9gz\u00e9s k\u00f6zben emeld a s\u00falyz\u00f3s karod a v\u00e1lladhoz, tartsd megfesz\u00edtve 1-2 m\u00e1sodpercig, majd t\u00e9rj vissza a kiindul\u00f3 helyzetbe. A sorozat befejez\u00e9se ut\u00e1n cser\u00e9lj kezet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Valtakozo_kalapacsemeles\"><\/span>4. V\u00e1ltakoz\u00f3 kalap\u00e1csemel\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszben, \u00e9s fogj meg mindk\u00e9t kezedben egy-egy s\u00falyz\u00f3t. \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel. A karok legyenek kiny\u00fajtva a test mellett, a tenyeret befel\u00e9 ford\u00edtva.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben kezdd el emelni az egyik karod az azonos v\u00e1ll fel\u00e9, megfesz\u00edtve a bicepszet. A tenyerek tov\u00e1bbra is az oldalad fel\u00e9 n\u00e9zzenek. 1-2 m\u00e1sodpercig tarthatod fent. Bel\u00e9gz\u00e9s k\u00f6zben engedd vissza a karod a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a m\u00e1sik karral.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Als\u00f3 v\u00e9gtagok meger\u0151ltet\u00e9se, a testt\u0151l elt\u00e1volod\u00f3 k\u00f6ny\u00f6k, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek behajl\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-s-jednoruckami.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a V\u00e1ltakoz\u00f3 kalap\u00e1csemel\u00e9st?\" class=\"wp-image-423270\" title=\"Hogyan kell helyesen v\u00e9gezni a V\u00e1ltakoz\u00f3 kalap\u00e1csemel\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">4. Kalap\u00e1csemel\u00e9s s\u00falyz\u00f3val<\/h4>\n\n\n\n<p>A k\u00e9t <a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> egyszerre is felemelheted, ami valamivel nagyobb kih\u00edv\u00e1st jelent. Ebben az esetben fokozottan \u00fcgyelni kell a megfelel\u0151 technik\u00e1ra. C\u00e9lszer\u0171 kisebb s\u00falyokat is v\u00e1lasztani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Egykezes_sulyzos_emeles_ferde_edzopadon\"><\/span>5. Egykezes s\u00falyz\u00f3s emel\u00e9s ferde edz\u0151padon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le egy ferde <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">padra<\/a>&nbsp;, amelyet 45-60 fokos sz\u00f6get z\u00e1r be. Fogd meg a s\u00falyz\u00f3t als\u00f3 fog\u00e1ssal, \u00e9s t\u00e1maszd a teljes h\u00e1tad \u00e9s a fejed a padra. Tartsd karjaid szorosan a test mellett. Hajl\u00edtsd be a t\u00e9rdeket, \u00e9s helyezd a l\u00e1bakat stabilan a talajra.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld mindk\u00e9t s\u00falyz\u00f3t a v\u00e1llak fel\u00e9, megfesz\u00edtve a bicepszet. A tenyerek felfel\u00e9 n\u00e9znek. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben engedd le a karokat, \u00e9s vidd vissza a karokat \u00e9s a s\u00falyz\u00f3kat a kiindul\u00e1si helyzetbe, majd ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A csukl\u00f3k behajl\u00edt\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek behajl\u00edt\u00e1sa, kontroll\u00e1latlan mozg\u00e1s, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/na-naklonene-lavici.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni az Egykezes s\u00falyz\u00f3s emel\u00e9st ferde edz\u0151padon\" class=\"wp-image-423195\" title=\"Hogyan kell helyesen v\u00e9gezni az Egykezes s\u00falyz\u00f3s emel\u00e9st ferde edz\u0151padon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykezes s\u00falyz\u00f3s v\u00e1ltott emel\u00e9s ferde edz\u0151padon<\/h4>\n\n\n\n<p>A s\u00falyz\u00f3kat <strong>felv\u00e1ltva<\/strong> is emelheted. \u00cdgy nagyobb figyelmet ford\u00edthatsz az egyes karok mozg\u00e1s\u00e1ra, ami seg\u00edt a megfelel\u0151 technik\u00e1ra \u00e9s a bicepsz \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ra \u00f6sszpontos\u00edtani.<\/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. Egykezes emel\u00e9s ferde edz\u0151padon kettlebell-el<\/h4>\n\n\n\n<p>Ugyanez a gyakorlat v\u00e9gezhet\u0151 kettlebell-el is. Ha csak egy kettlebell van \u00e9pp, el\u0151sz\u00f6r az egyik, majd a m\u00e1sik karral v\u00e9gezd el a teljes sorozatot.&nbsp;<\/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_Egykaros_izolalt_Bicepszemeles\"><\/span>6. Egykaros izol\u00e1lt Bicepszemel\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00dclj egyenes padra, hajl\u00edtott t\u00e9rdekkel, a l\u00e1bfejeid legyenek a talajon. Fogj az egyik kezedbe egy s\u00falyz\u00f3t, d\u0151lj el\u0151re egyenes h\u00e1ttal, \u00e9s t\u00e1maszd a k\u00f6ny\u00f6k\u00f6d az azonos oldali t\u00e9rd bels\u0151 oldal\u00e1ra. D\u0151lj el\u0151re, \u00e9s a m\u00e1sik teny\u00e9rrel t\u00e1maszkodj a m\u00e1sik l\u00e1badra.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben kezdd el emelni az egyik karod az azonos v\u00e1ll fel\u00e9, megfesz\u00edtve a bicepszet. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. L\u00e9legezz be, \u00e9s vidd vissza a kart a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a gyakorlatot. Miut\u00e1n befejezted a sorozatot, csin\u00e1lj egy m\u00e1sikat a m\u00e1sik karral.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Kontroll\u00e1latlan mozg\u00e1s, behajl\u00edtott csukl\u00f3, t\u00fal kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-oporou-o-koleno.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni az Egykaros izol\u00e1lt Bicepszemel\u00e9st?\" class=\"wp-image-423225\" title=\"Hogyan kell helyesen v\u00e9gezni az Egykaros izol\u00e1lt Bicepszemel\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykaros izol\u00e1lt Bicepszemel\u00e9s kettlebell-el<\/h4>\n\n\n\n<p>Ennek a gyakorlatnak az egyik vari\u00e1ci\u00f3j\u00e1ban a s\u00falyz\u00f3kat helyettes\u00edtheti egy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>. Egyszer\u0171en fogd meg a kettlebellt a foganty\u00fan\u00e1l, \u00e9s haszn\u00e1ld ugyan\u00fagy, ahogyan egy s\u00falyz\u00f3t.<\/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_Bicepszemeles_csigan\"><\/span>7. Bicepszemel\u00e9s csig\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszben a csig\u00e1s g\u00e9ppel szemben. Fogd meg k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u00e9ben az egyenes r\u00fad r\u00f6gz\u00edt\u00e9s\u00e9t, amely a csig\u00e1n alacsonyan van r\u00f6gz\u00edtve. \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld az adapterrudat a v\u00e1lladhoz, megfesz\u00edtve a bicepszet. A k\u00f6ny\u00f6k\u00f6d tartsd az oldalad mellett. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rb\u00fcl\u0151 als\u00f3 h\u00e1t, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, behajl\u00edtott csukl\u00f3, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Zdvihy-na-spodni-kladce.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a bicepszemel\u00e9st csig\u00e1n\" class=\"wp-image-423300\" title=\"Hogyan kell helyesen v\u00e9gezni a bicepszemel\u00e9st csig\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykaros bicepszemel\u00e9s csig\u00e1n<\/h4>\n\n\n\n<p>A D-karos foganty\u00fa haszn\u00e1lata lehet\u0151v\u00e9 teszi, hogy ezt a gyakorlatot egyszerre csak egy karral v\u00e9gezz\u00fck. \u00cdgy nagyobb figyelmet ford\u00edthatsz a megfelel\u0151 technik\u00e1ra \u00e9s az izmok haszn\u00e1lat\u00e1ra. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ketkaros_bicepszemeles_csigan\"><\/span>8. K\u00e9tkaros bicepszemel\u00e9s csig\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj oldalir\u00e1nyban k\u00e9t szemben \u00e1ll\u00f3 csig\u00e1s g\u00e9p k\u00f6z\u00e9. Fogj meg egy-egy D-kart mindk\u00e9t oldalon, amely a fenti csig\u00e1hoz van r\u00f6gz\u00edtve. A karok legyenek kiny\u00fajtva, a t\u00e9rdek kiss\u00e9 behajl\u00edtva.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd az adaptereket a v\u00e1llak fel\u00e9, megfesz\u00edtve a bicepszet. A k\u00f6ny\u00f6k ne mozduljon el a v\u00edzszintes helyzetb\u0151l. A fels\u0151 helyzetben 1-2 m\u00e1sodpercig tarthatod. Bel\u00e9gz\u00e9s k\u00f6zben \u00e1ll\u00edtsd vissza az adaptereket a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Az als\u00f3 v\u00e9gtagok meger\u0151ltet\u00e9se, g\u00f6rbe h\u00e1t, behajl\u00edtott csukl\u00f3k, kontroll\u00e1latlan mozg\u00e1s, t\u00f3l kicsi mozg\u00e1startom\u00e1ny, nem megfelel\u0151en megv\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Protismerne-kladky.gif\" alt=\"Egykaros bicepszemel\u00e9s csig\u00e1n\" class=\"wp-image-423210\" title=\"Egykaros bicepszemel\u00e9s csig\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra::<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepszemel\u00e9s fels\u0151 csig\u00e1n<\/h4>\n\n\n\n<p>Ezt a gyakorlatot egyszerre csak az egyik karral lehet v\u00e9gezni, \u00edgy nagyobb figyelmet ford\u00edthatsz a megfelel\u0151 technik\u00e1ra \u00e9s az izmok haszn\u00e1lat\u00e1ra. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_kovetkezo_lepes\"><\/span>Mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Szeretn\u00e9d tudni, hogyan v\u00e1laszd ki a sz\u00e1modra megfelel\u0151 s\u00falyt? Tudj meg t\u00f6bbet a t\u00e9m\u00e1r\u00f3l cikk\u00fcnkb\u0151l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-sulyokat-kellene-emelnetek-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mekkora s\u00fallyal edz, ha izmosodni, er\u0151s\u00f6dni vagy \u00e9ppen fogyni szeretn\u00e9l?<\/strong><\/a><\/li>\n\n\n\n<li>Ha tov\u00e1bbi hat\u00e9kony gyakorlatokat keresel az \u00f6sszes karizom fejleszt\u00e9s\u00e9re, ne feledkezz meg a tricepszedr\u0151l sem. \u00cdme<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> A 10 legjobb tricepsz gyakorlat.<\/strong><\/a><\/li>\n\n\n\n<li>Ha k\u00edv\u00e1ncsi vagy, hogyan hat\u00e1rozhatod meg a c\u00e9ljaidnak megfelel\u0151 ide\u00e1lis ism\u00e9tl\u00e9ssz\u00e1mot, ne hagyd ki cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>H\u00e1ny ism\u00e9tl\u00e9st kell elv\u00e9gezni a fogy\u00e1shoz, vagy izomn\u00f6veked\u00e9shez?<\/strong><\/a><\/li>\n\n\n\n<li>Ha a c\u00e9lod az izomt\u00f6megn\u00f6vel\u00e9s, ne hagyd ki a cikk\u00fcnket<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/strong><\/a><\/li>\n\n\n\n<li>Pr\u00f3b\u00e1lsz izomt\u00f6meget szerezni, de sikertelen\u00fcl? Ne hagyd ki a <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)\"><strong>10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/li>\n\n\n\n<li>Szeretn\u00e9d kisz\u00e1m\u00edtani a c\u00e9ljainak megfelel\u0151 ide\u00e1lis makrot\u00e1panyag-beviteli szinteket? Az<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;<strong>Online energiabeviteli \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p <\/strong><\/a>seg\u00edt ebben.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1r nagy bicepszet szeretn\u00e9l, ak\u00e1r egyszer\u0171en csak er\u0151sebb \u00e9s feszesebb fels\u0151testet szeretn\u00e9l, az edz\u00e9sprogramodnak tartalmaznia kell n\u00e9h\u00e1ny alapgyakorlatot. Pr\u00f3b\u00e1ld ki a bicepszemel\u00e9st s\u00falyr\u00faddal, kettlebell-lel, csig\u00e1val vagy s\u00falyz\u00f3val. <strong>Az edz\u00e9stervben k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3kat haszn\u00e1lhatsz, amelyek seg\u00edtenek hat\u00e9konyan megdolgozni a bicepsz mindk\u00e9t fej\u00e9t.<\/strong> El\u0151sz\u00f6r mindig a megfelel\u0151 technik\u00e1ra \u00f6sszpontos\u00edts. Gondoskodj arr\u00f3l, hogy \u00e9rezd, hogy az izmok helyesen dolgoznak, \u00e9s lassan \u00e9s fokozatosan n\u00f6veld a terhel\u00e9st. A bicepszgyakorlatok heti k\u00e9t-h\u00e1rom alkalommal legyenek az edz\u00e9sprogram r\u00e9szei. Ennek megtervez\u00e9sekor tartsd szem el\u0151tt, hogy a szervezetnek elegend\u0151 id\u0151re van sz\u00fcks\u00e9ge a regener\u00e1l\u00f3d\u00e1shoz.<\/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? Ha igen, oszd meg ismer\u0151seiddel, \u00e9s seg\u00edts nekik is inspir\u00e1l\u00f3dni a bicepszedz\u00e9sben.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFeh\u00e9rj\u00e9k\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%20\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTeljes\u00edtm\u00e9nyfokoz\u00f3k\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mi a legjobb m\u00f3d a bicepsz n\u00f6veked\u00e9s\u00e9re? Pr\u00f3b\u00e1ld ki ezt a 8 hat\u00e9kony gyakorlatot \u00e9s azok vari\u00e1ci\u00f3t, b\u00e1rmelyik edz\u0151teremben rengeteg eszk\u00f6zt tal\u00e1lsz hozz\u00e1. <\/p>\n","protected":false},"author":129,"featured_media":423157,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7260,6408,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-424955","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-eroedzes","10":"tag-gyakorlatok","11":"tag-izomtomeg-noveles","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A 8 legjobb bicepszgyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan n\u00f6velhet\u0151 a bicepsz? 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