{"id":427306,"date":"2023-03-24T08:24:14","date_gmt":"2023-03-24T07:24:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427306"},"modified":"2024-05-30T14:54:29","modified_gmt":"2024-05-30T12:54:29","slug":"fenek-es-labgyakorlatok-nicole-wilkins","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/fenek-es-labgyakorlatok-nicole-wilkins\/","title":{"rendered":"9 legjobb popsi- \u00e9s l\u00e1bgyakorlat"},"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\/fenek-es-labgyakorlatok-nicole-wilkins\/#Hogyan_edzd_a_popsidat_es_a_labadat\" title=\"Hogyan edzd a popsidat \u00e9s a l\u00e1badat?\">Hogyan edzd a popsidat \u00e9s a l\u00e1badat?<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#9_legjobb_gyakorlat_a_popsi_es_a_lab_izmaira\" title=\"9 legjobb gyakorlat a popsi \u00e9s a l\u00e1b izmaira\">9 legjobb gyakorlat a popsi \u00e9s a l\u00e1b izmaira<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#1_Guggolas_sulyzoruddal_a_haton\" title=\"1. Guggol\u00e1s s\u00falyz\u00f3r\u00faddal a h\u00e1ton\">1. Guggol\u00e1s s\u00falyz\u00f3r\u00faddal a h\u00e1ton<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#2_Kezisulyzos_forditott_kitores\" title=\"2. K\u00e9zis\u00falyz\u00f3s ford\u00edtott kit\u00f6r\u00e9s\">2. K\u00e9zis\u00falyz\u00f3s ford\u00edtott kit\u00f6r\u00e9s<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#3_Kezisulyzos_bolgar_guggolas\" title=\"3. K\u00e9zis\u00falyz\u00f3s bolg\u00e1r guggol\u00e1s\">3. K\u00e9zis\u00falyz\u00f3s bolg\u00e1r guggol\u00e1s<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#4_Sulyzorudas_roman_felhuzas\" title=\"4. S\u00falyz\u00f3rudas rom\u00e1n felh\u00faz\u00e1s\">4. S\u00falyz\u00f3rudas rom\u00e1n felh\u00faz\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-es-labgyakorlatok-nicole-wilkins\/#5_Szumo_felhuzas\" title=\"5. Szum\u00f3 felh\u00faz\u00e1s\">5. Szum\u00f3 felh\u00faz\u00e1s<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#6_Felhuzas_sulyzoruddal\" title=\"6. Felh\u00faz\u00e1s s\u00falyz\u00f3r\u00faddal\">6. Felh\u00faz\u00e1s s\u00falyz\u00f3r\u00faddal<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#7_Csipotolas_sulyzoruddal\" title=\"7. Cs\u00edp\u0151tol\u00e1s s\u00falyz\u00f3r\u00faddal\">7. Cs\u00edp\u0151tol\u00e1s s\u00falyz\u00f3r\u00faddal<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#8_Szamarrugas_csigas_geppel\" title=\"8. Szam\u00e1rr\u00fag\u00e1s csig\u00e1s g\u00e9ppel\">8. Szam\u00e1rr\u00fag\u00e1s csig\u00e1s g\u00e9ppel<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#9_Fellepes_kezisulyzokkal\" title=\"9. Fell\u00e9p\u00e9s k\u00e9zis\u00falyz\u00f3kkal\">9. Fell\u00e9p\u00e9s k\u00e9zis\u00falyz\u00f3kkal<\/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\/fenek-es-labgyakorlatok-nicole-wilkins\/#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-13\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-es-labgyakorlatok-nicole-wilkins\/#Mire_emlekezzunk_mindebbol\" title=\"Mire eml\u00e9kezz\u00fcnk mindebb\u0151l?\">Mire eml\u00e9kezz\u00fcnk mindebb\u0151l?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Nincs olyan sportol\u00f3, aki ne szeretne t\u00f6k\u00e9letes form\u00e1j\u00fa popsit \u00e9s er\u0151s, t\u00f3nusos l\u00e1bakat. Ha szeretn\u00e9d j\u00f3l megdolgoztatni az als\u00f3tested, akkor j\u00f3 helyen j\u00e1rsz. A mai cikk\u00fcnkben \u00e1tvessz\u00fck&nbsp;<\/span><b>a leghat\u00e9konyabb gyakorlatokat a popsi, a bels\u0151 \u00e9s el\u00fcls\u0151 combok, valamint a v\u00e1dli komplex er\u0151s\u00edt\u00e9s\u00e9re<\/b><span style=\"font-weight: 400\">. Egyszer\u0171en v\u00e1lassz az alapv\u00e1ltozatok k\u00f6z\u00fcl, vagy pr\u00f3b\u00e1lj ki az \u00e1ltalunk eml\u00edtett \u200b\u200bm\u00f3dos\u00edt\u00e1sok k\u00f6z\u00fcl n\u00e9h\u00e1nyat.<\/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=\"Hogyan_edzd_a_popsidat_es_a_labadat\"><\/span>Hogyan edzd a popsidat \u00e9s a l\u00e1badat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Az als\u00f3test izmai a legnagyobbak \u00e9s a leger\u0151sebbek a test\u00fcnk\u00f6n. Emiatt igaz\u00e1n er\u0151s impulzusra van sz\u00fcks\u00e9g\u00fck a n\u00f6veked\u00e9shez<\/span>. A&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">saj\u00e1t tests\u00falyos gyakorlatok <\/a><span style=\"font-weight: 400\">minden bizonnyal nagyszer\u0171ek a kezd\u0151knek, illetve HIIT edz\u00e9s vagy alakform\u00e1l\u00f3 program r\u00e9szek\u00e9nt. Ha azonban a puszta izomt\u00f6meg n\u00f6vel\u00e9s\u00e9r\u0151l van sz\u00f3, semmi sem hasonl\u00edthat\u00f3 a neh\u00e9z s\u00falyokkal v\u00e9gzett edz\u00e9shez. <\/span><b>Ha az a c\u00e9lod, hogy sz\u00e9p kerek popsid \u00e9s massz\u00edv combod legyen, ne riadj vissza a nagyobb s\u00falyokt\u00f3l az edz\u0151teremben. <\/b><span style=\"font-weight: 400\">Term\u00e9szetesen az els\u0151 l\u00e9p\u00e9s minden gyakorlathoz a megfelel\u0151 technika elsaj\u00e1t\u00edt\u00e1sa. A terhel\u00e9st el\u0151bb-ut\u00f3bb n\u00f6velheted, ahogy kezdesz meger\u0151s\u00f6dni.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Az als\u00f3test edz\u00e9s\u00e9t, mint minden m\u00e1s edz\u00e9si rutint, j\u00f3 bemeleg\u00edt\u00e9ssel kell kezdeni. Ezzel felk\u00e9sz\u00edted az izmaidat a teljes\u00edtm\u00e9nyre, \u00e9s cs\u00f6kkented a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t. N\u00e9h\u00e1ny perc a fut\u00f3padon<\/span>, <a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s,<\/a> <span style=\"font-weight: 400\">vagy n\u00e9h\u00e1ny terpesz-z\u00e1r (jumping jacks), \u00e9s m\u00e1r majdnem k\u00e9szen is \u00e1llsz. \u00dcgyelj arra, hogy a teljes testedet bemeleg\u00edtsd, a cs\u00edp\u0151re \u00e9s a t\u00e9rdre \u00f6sszpontos\u00edtva. <\/span><b>A fen\u00e9k megfelel\u0151 aktiv\u00e1l\u00e1s\u00e1hoz pr\u00f3b\u00e1lj meg n\u00e9h\u00e1ny szam\u00e1rr\u00fag\u00e1st<\/b><span style=\"font-weight: 400\">&nbsp;v\u00e9gezni egy t\u00e9rdedre helyezett<\/span><strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>er\u0151s\u00edt\u0151 gumiszalaggal. <\/strong><\/a><span style=\"font-weight: 400\">Alternat\u00edv megold\u00e1sk\u00e9nt kipr\u00f3b\u00e1lhatsz n\u00e9h\u00e1ny guggol\u00e1st oldalra l\u00e9pegetve. Bemeleg\u00edt\u00e9s ut\u00e1n l\u00e9pj tov\u00e1bb az edz\u00e9s f\u0151 szakasz\u00e1ra.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>&nbsp;<\/b><span style=\"font-weight: 400\">A cikkben tal\u00e1lhat\u00f3 gyakorlatok list\u00e1j\u00e1b\u00f3l k\u00f6nnyed\u00e9n \u00f6ssze\u00e1ll\u00edthatsz egy hat\u00e9kony l\u00e1bnapi rutint. Kezd\u00e9sk\u00e9nt v\u00e1lassz <\/span><b>k\u00e9t-h\u00e1rom gyakorlatot, \u00e9s hajts v\u00e9gre h\u00e1rom sorozatot, sorozatonk\u00e9nt 8-12 ism\u00e9tl\u00e9s<\/b><span style=\"font-weight: 400\">&nbsp;tartom\u00e1nyban. <\/span><b>A terhel\u00e9snek az 1 RM<\/b> <span style=\"font-weight: 400\">(maximum egy ism\u00e9tl\u00e9s eset\u00e9n)<\/span><b>&nbsp;60-75%<\/b><span style=\"font-weight: 400\">-a k\u00f6r\u00fcl kell lennie. V\u00e9gezd el ezt az als\u00f3test edz\u00e9st&nbsp;<\/span><b>hetente 2-3 alkalommal<\/b><span style=\"font-weight: 400\">, ak\u00e1r \u00f6nmag\u00e1ban, ak\u00e1r egy kev\u00e9sb\u00e9 nagy kih\u00edv\u00e1st jelent\u0151 izomcsoport edz\u00e9s\u00e9vel, p\u00e9ld\u00e1ul hasizmokkal p\u00e1ros\u00edtva. Ne feledd, hogy az izomzat teljes fel\u00e9p\u00fcl\u00e9se egy er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n ak\u00e1r&nbsp;<\/span><b>24-72 \u00f3r\u00e1ig<\/b><span style=\"font-weight: 400\">&nbsp;is eltarthat. Tervezd meg az edz\u00e9seid bizonyos izomcsoportok sz\u00e1m\u00e1ra a h\u00e9t folyam\u00e1n, szem el\u0151tt tartva a regener\u00e1l\u00f3d\u00e1shoz sz\u00fcks\u00e9ges id\u0151szakot is<\/span>.<span style=\"color: #ff6600\"> [1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ha \u00f6sszetett \u00fatmutat\u00f3t keresel a kem\u00e9ny \u00e9s t\u00f3nusos l\u00e1bak \u00e9s popsi el\u00e9r\u00e9s\u00e9hez, valamint n\u00e9h\u00e1ny t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos tippet, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <\/span><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.&nbsp;<\/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=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg\" alt=\"Hogyan dolgozz a popsidon \u00e9s a l\u00e1badon?\" class=\"wp-image-424414\" style=\"width:843px;height:539px\" title=\"Hogyan dolgozz a popsidon \u00e9s a l\u00e1badon?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_3912-2048x1308.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=\"9_legjobb_gyakorlat_a_popsi_es_a_lab_izmaira\"><\/span>9 legjobb gyakorlat a popsi \u00e9s a l\u00e1b izmaira<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Az ebben a cikkben t\u00e1rgyalt gyakorlatok seg\u00edts\u00e9g\u00e9vel \u00e1tfog\u00f3an edzheted a <strong>popsid<\/strong> <\/span>(<span style=\"font-weight: 400\">gluteus maximus, gluteus medius, gluteus minimus), <\/span><b>a n\u00e9gyfej\u0171 combizmodat<\/b><span style=\"font-weight: 400\">, <\/span><b>a combhajl\u00edt\u00f3 izmodat<\/b><span style=\"font-weight: 400\">, <\/span><b>a bels\u0151 combodat,<\/b><span style=\"font-weight: 400\"> valamint a <\/span><b>v\u00e1dlidat<\/b><span style=\"font-weight: 400\">. A legt\u00f6bb ilyen gyakorlat \u00f6sszetett, ami azt jelenti, hogy a core izmaid, a h\u00e1tad \u00e9s a karjaidat is ig\u00e9nybe veszik a v\u00e9grehajt\u00e1suk sor\u00e1n. Mindegyiket ide\u00e1lis esetben az edz\u0151teremben v\u00e9gezd, de ha rendelkezel<\/span> egy <a aria-label=\"s\u00falyz\u00f3r\u00faddal, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/lifter-olimpiai-rud-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3r\u00faddal,<\/a> <a aria-label=\"s\u00falyt\u00e1rcs\u00e1kkal (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/gumi-versenytarcsa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1kkal<\/a>, <a aria-label=\"k\u00e9zis\u00falyz\u00f3kkal (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kkal<\/a>, <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a> <span style=\"font-weight: 400\">vagy<\/span> <a aria-label=\"powerbaggel, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbaggel,<\/a> <span style=\"font-weight: 400\">akkor az otthonod k\u00e9nyelm\u00e9ben is edzhetsz.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ezen gyakorlatok mindegyik\u00e9n\u00e9l <\/span><b>\u00f6sszpontos\u00edts a megfelel\u0151 technik\u00e1val t\u00f6rt\u00e9n\u0151 v\u00e9grehajt\u00e1sra \u00e9s a core izmok aktiv\u00e1l\u00e1s\u00e1ra<\/b><span style=\"font-weight: 400\">. Ha m\u00e9g jobban szeretn\u00e9d t\u00e1mogatni a t\u00e9rd stabilit\u00e1s\u00e1t, fontold meg a<\/span> <a href=\"https:\/\/gymbeam.hu\/conquer-neopren-terdvedo-gymbeam.html\" target=\"_blank\" aria-label=\"neopr\u00e9n t\u00e9rdband\u00e1zs&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neopr\u00e9n t\u00e9rdband\u00e1zs&nbsp;<\/a><span style=\"font-weight: 400\">haszn\u00e1lat\u00e1t. Ha nagy terhel\u00e9s mellett v\u00e9gzel guggol\u00e1st vagy felh\u00faz\u00e1st, akkor nagy seg\u00edts\u00e9gedre lehet egy<\/span> <a href=\"https:\/\/gymbeam.hu\/ovek\" target=\"_blank\" aria-label=\"s\u00falyemel\u0151 \u00f6v (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyemel\u0151 \u00f6v<\/a>, amelyet arra terveztek, hogy er\u0151s\u00edtse \u00e9s t\u00e1mogassa a gerinc \u00e9s a h\u00e1t als\u00f3 r\u00e9sz\u00e9t.<\/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_Guggolas_sulyzoruddal_a_haton\"><\/span>1. Guggol\u00e1s s\u00falyz\u00f3r\u00faddal a h\u00e1ton <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet<\/b><span style=\"font-weight: 400\">: Helyezd a s\u00falyz\u00f3rudadat a megfelel\u0151en kiv\u00e1lasztott s\u00falyt\u00e1rcs\u00e1kkal egy<\/span>&nbsp;<a href=\"https:\/\/gymbeam.hu\/guggolo-allvany-gymbeam.html\" target=\"_blank\" aria-label=\"guggol\u00f3 \u00e1llv\u00e1nyra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guggol\u00f3 \u00e1llv\u00e1nyra<\/a> <span style=\"font-weight: 400\">k\u00f6r\u00fclbel\u00fcl a kulcscsontod magass\u00e1g\u00e1ban. \u00c1llj a s\u00falyz\u00f3r\u00fad al\u00e1 \u00fagy, hogy l\u00e1baid nagyj\u00e1b\u00f3l v\u00e1llsz\u00e9less\u00e9gben legyenek egym\u00e1st\u00f3l. Helyezkedj \u00fagy, hogy a<\/span> <a href=\"https:\/\/gymbeam.hu\/eternal-power-olimpiai-rud-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3r\u00fad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3r\u00fad<\/a> <span style=\"font-weight: 400\">a nyakad m\u00f6g\u00f6tt legyen, \u00e9s mindk\u00e9t kezeddel fogd meg a v\u00e1llaid mellett, k\u00f6ny\u00f6kkel lefel\u00e9. Aktiv\u00e1ld a core izmaid, vedd le a rudat az \u00e1llv\u00e1nyr\u00f3l, \u00e9s l\u00e9pj egy l\u00e9p\u00e9st h\u00e1tra.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: L\u00e9legezz be, \u00e9s guggolj le \u00fagy, hogy a medenc\u00e9det h\u00e1tra \u00e9s lefel\u00e9 mozgatod. A guggol\u00e1s m\u00e9lys\u00e9g\u00e9t \u00fagy v\u00e1laszd meg, hogy siker\u00fclj\u00f6n megtartani a gerincoszlop term\u00e9szetes g\u00f6rb\u00fclet\u00e9t, \u00e9s k\u00e9pes legy\u00e9l felemelkedni ebb\u0151l a poz\u00edci\u00f3b\u00f3l. A t\u00e9rd, a boka \u00e9s a l\u00e1bujj tengelye maradjon egy s\u00edkban. Kil\u00e9gz\u00e9skor egyenesedj fel, sima mozdulatokkal, mik\u00f6zben aktiv\u00e1lod a popsid \u00e9s a combod el\u00fcls\u0151 r\u00e9sz\u00e9nek izmait. V\u00e9gezz egy \u00fajabb ism\u00e9tl\u00e9s. A sorozat befejez\u00e9se ut\u00e1n helyezd vissza a s\u00falyz\u00f3rudat az \u00e1llv\u00e1nyra.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: T\u00fals\u00e1gosan \u00edvelt h\u00e1t, el\u00e9gtelen mozg\u00e1sterjedelem, el\u0151rehajl\u00e1s, t\u00e9rd befel\u00e9 ford\u00edt\u00e1sa, egyenetlen s\u00falyeloszt\u00e1s, l\u00e1bujjhegyen vagy sarkakon \u00e1ll\u00e1s, t\u00falzott vagy el\u00e9gtelen terhel\u00e9s a s\u00falyz\u00f3r\u00fadon.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/zadni.gif\" alt=\"Hogyan guggoljunk helyesen s\u00falyz\u00f3r\u00faddal?\" class=\"wp-image-424431\" title=\"Hogyan guggoljunk helyesen s\u00falyz\u00f3r\u00faddal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. K\u00e9zis\u00falyz\u00f3s serleg guggol\u00e1s<\/h4>\n\n\n\n<p>A guggol\u00e1sok egyszer\u0171 k\u00e9zis\u00falyz\u00f3val is v\u00e9gezhet\u0151k. Fogd meg az egyik oldal\u00e1t (a s\u00faly r\u00e9szt), \u00e9s emeld fel a mellkasod el\u00e9 \u00fagy, hogy p\u00e1rhuzamos legyen a testeddel. Tartsd a k\u00e9zis\u00falyz\u00f3t ebben a helyzetben, \u00e9s v\u00e9gezd el a guggol\u00e1st ugyan\u00fagy, mint a s\u00falyz\u00f3r\u00faddal.<\/p>\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\/goblet.gif\" alt=\"Hogyan v\u00e9gezz\u00fcnk helyesen serleg guggol\u00e1st\" class=\"wp-image-421407\" title=\"Hogyan v\u00e9gezz\u00fcnk helyesen serleg guggol\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400\">Ha t\u00f6bbet szeretn\u00e9l megtudni a guggol\u00e1sok helyes v\u00e9grehajt\u00e1s\u00e1r\u00f3l, ne hagyd ki a k\u00f6vetkez\u0151&nbsp;<\/span>cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai-2\/?preview=true&amp;_=1676554027\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Guggol\u00e1s: El\u0151ny\u00f6k, helyes kivitelez\u00e9s \u00e9s a leghat\u00e9konyabb v\u00e1ltozatai otthon \u00e9s az edz\u0151teremben.<\/strong><\/a><\/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=\"55609,55609,28792,64393,8350,7185,68977,51190,51223,53680,64681,64675,58726,36364,49009\" ><\/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_Kezisulyzos_forditott_kitores\"><\/span>2. K\u00e9zis\u00falyz\u00f3s ford\u00edtott kit\u00f6r\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00e1si helyzet<\/b><span style=\"font-weight: 400\">: \u00c1llj cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben. Vegy\u00e9l egy-egy k\u00e9zis\u00falyz\u00f3t mindk\u00e9t kezedbe, \u00e9s tartsd \u0151ket az oldalad mellett, kiny\u00fajtott karral.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: L\u00e9legezz be, helyezd \u00e1t a tests\u00falyodat az egyik l\u00e1badra, a m\u00e1sikkal pedig l\u00e9pj h\u00e1tra, egy ellen\u0151rz\u00f6tt kit\u00f6r\u00e9st v\u00e9gezve. Olyan m\u00e9lys\u00e9gig menj, hogy a combod k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dlival a t\u00e9rdn\u00e9l, vagy menj m\u00e9g m\u00e9lyebbre. Enyh\u00e9n meg\u00e9rintheted a tornasz\u0151nyeget is a h\u00e1ts\u00f3 l\u00e1bad t\u00e9rd\u00e9vel. Kil\u00e9gz\u00e9skor t\u00e9rj vissza a kiindul\u00e1si helyzetbe a comb \u00e9s a fen\u00e9k el\u00fcls\u0151 izmainak aktiv\u00e1l\u00e1s\u00e1val. Hajtsd v\u00e9gre a k\u00f6vetkez\u0151 kit\u00f6r\u00e9st a m\u00e1sik l\u00e1baddal.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: el\u00e9gtelen mozg\u00e1sterjedelem, el\u0151rehajl\u00e1s, t\u00e9rd befel\u00e9 fordul\u00e1sa, egyenetlen s\u00falyeloszt\u00e1s, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vypady-vzad-s-jednoruckama.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a k\u00e9zis\u00falyz\u00f3s ford\u00edtott kit\u00f6r\u00e9st\" class=\"wp-image-424448\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a k\u00e9zis\u00falyz\u00f3s ford\u00edtott kit\u00f6r\u00e9st\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kit\u00f6r\u00e9s el\u0151re<\/h4>\n\n\n\n<p>A kit\u00f6r\u00e9st kipr\u00f3b\u00e1lhatod el\u0151re is. Ezt a gyakorlatot ugyan\u00fagy hajtjuk v\u00e9gre, mint a ford\u00edtott kit\u00f6r\u00e9st, azzal a k\u00fcl\u00f6nbs\u00e9ggel, hogy ahelyett, hogy h\u00e1tral\u00e9p\u00fcnk, el\u0151re l\u00e9p\u00fcnk.\n<\/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\u00f3rudas kit\u00f6r\u00e9s<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Egy m\u00e1sik m\u00f3dos\u00edt\u00e1s, amit kipr\u00f3b\u00e1lhatsz, a s\u00falyz\u00f3r\u00faddal v\u00e9gzett kit\u00f6r\u00e9sek. Helyezd a s\u00falyz\u00f3rudat az<\/span> <a aria-label=\"edz\u0151\u00e1llv\u00e1nyra (opens in a new tab)\" href=\"\/\/gymbeam.hu\/power-rack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151\u00e1llv\u00e1nyra<\/a><span style=\"font-weight: 400\">, \u00e9s gy\u0151z\u0151dj meg r\u00f3la, hogy megfelel\u0151 s\u00faly\u00fa<\/span> <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1kat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1kat<\/a> <span style=\"font-weight: 400\">rakt\u00e1l fel r\u00e1.<\/span> <span style=\"font-weight: 400\">\u00c1llj a s\u00falyz\u00f3r\u00fad m\u00f6g\u00e9 \u00fagy, hogy az a h\u00e1tadhoz \u00e9rjen, a v\u00e1llad mellett fogd meg, \u00e9s hajtsd v\u00e9gre ugyanazt a h\u00e1tral\u00e9p\u00e9st, mint a k\u00e9zis\u00falyz\u00f3kkal v\u00e9gzett gyakorlat sor\u00e1n.<\/span><\/p>\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\/03\/Vypady-vzad.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a s\u00falyz\u00f3rudas ford\u00edtott kit\u00f6r\u00e9st\" class=\"wp-image-424465\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a s\u00falyz\u00f3rudas ford\u00edtott kit\u00f6r\u00e9st\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kezisulyzos_bolgar_guggolas\"><\/span>3. K\u00e9zis\u00falyz\u00f3s bolg\u00e1r guggol\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00e1si helyzet: <\/b>\u00c1llj az<a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"&nbsp;edz\u0151pad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;edz\u0151pad<\/a> <span style=\"font-weight: 400\">el\u00e9, a l\u00e1baid legyenek cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben. Vegy\u00e9l egy-egy k\u00e9zis\u00falyz\u00f3t mindk\u00e9t kezedbe, \u00e9s helyezd az egyik l\u00e1bfejed talppal felfel\u00e9 a pad tetej\u00e9re.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: Hajl\u00edtsd be az el\u00fcls\u0151 l\u00e1bad t\u00e9rd\u00e9t bel\u00e9gz\u00e9s k\u00f6zben, \u00e1ll\u00f3 kit\u00f6r\u00e9st v\u00e9gezve. Az als\u00f3 helyzetben a h\u00e1ts\u00f3 l\u00e1b t\u00e9rd\u00e9vel enyh\u00e9n meg\u00e9rintheted a tornasz\u0151nyeget. Kil\u00e9gz\u00e9s k\u00f6zben egyenesedj fel, \u00e9s v\u00e9gezd el a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9st. A sorozat befejez\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat, \u00e9s hajts v\u00e9gre egy sorozatot a m\u00e1sik oldalon.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: el\u00e9gtelen mozg\u00e1sterjedelem, rossz mozg\u00e1skoordin\u00e1ci\u00f3, t\u00falzott el\u0151rehajl\u00e1s.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/bulharsky-drep.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a bolg\u00e1r guggol\u00e1st\" class=\"wp-image-424480\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a bolg\u00e1r guggol\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. S\u00falyz\u00f3rudas bolg\u00e1r guggol\u00e1s<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">A bolg\u00e1r guggol\u00e1s s\u00falyz\u00f3r\u00faddal is elv\u00e9gezhet\u0151&nbsp;vagy a h\u00e1ton elhelyezett hagyom\u00e1nyos vagy \u00e1ll\u00edthat\u00f3<\/span>&nbsp;<a href=\"https:\/\/gymbeam.hu\/powerbag-vizzel-toltott-sulytaska-gymbeam.html\" target=\"_blank\" aria-label=\"v\u00edzzel t\u00f6lt\u00f6tt s\u00falyt\u00e1sk\u00e1val. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edzzel t\u00f6lt\u00f6tt s\u00falyt\u00e1sk\u00e1val.<\/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=\"4_Sulyzorudas_roman_felhuzas\"><\/span>4. S\u00falyz\u00f3rudas rom\u00e1n felh\u00faz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet<\/b><span style=\"font-weight: 400\">: \u00c1llj egy megfelel\u0151en megterhelt s\u00falyz\u00f3r\u00fad el\u00e9, a l\u00e1bak legyenek cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben. Fogd meg a s\u00falyz\u00f3rudat k\u00e9t k\u00e9zzel k\u00f6r\u00fclbel\u00fcl a v\u00e1llad sz\u00e9less\u00e9g\u00e9ben. Egyenesedj ki \u00e9s tartsd a rudat a combod el\u0151tt ny\u00fajtott k\u00e9zzel.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s:<\/b><span style=\"font-weight: 400\"> Bel\u00e9gz\u00e9s k\u00f6zben mozgasd h\u00e1tra a medenc\u00e9det \u00e9s ir\u00e1ny\u00edtottan d\u0151lj el\u0151re. Tartsd a s\u00falyz\u00f3r\u00fad p\u00e1ly\u00e1j\u00e1t szorosan a l\u00e1bak el\u0151tt. Pr\u00f3b\u00e1ld meg a p\u00e1ly\u00e1t eg\u00e9szen a bok\u00e1d fel\u00e9 ny\u00fajtani, de ne feledd, hogy a h\u00e1tadnak term\u00e9szetes g\u00f6rb\u00fcletben kell maradnia, a fejednek pedig a gerinccel egy vonalban kell lennie. Kil\u00e9gz\u00e9s k\u00f6zben egyenesedj fel, k\u00f6zben h\u00fazd \u00f6ssze a combod \u00e9s a popsid izmait. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: el\u00e9gtelen mozg\u00e1startom\u00e1ny, g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/rumunsky-s-osou.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a rom\u00e1n felh\u00faz\u00e1st s\u00falyz\u00f3r\u00faddal\" class=\"wp-image-424495\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a rom\u00e1n felh\u00faz\u00e1st s\u00falyz\u00f3r\u00faddal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. K\u00e9zis\u00falyz\u00f3s rom\u00e1n felh\u00faz\u00e1s<\/h4>\n\n\n\n<p>Enn\u00e9l a gyakorlatn\u00e1l a s\u00falyz\u00f3r\u00fad egy p\u00e1r k\u00e9zis\u00falyz\u00f3val is helyettes\u00edthet\u0151. Egyszer\u0171en fogd meg a k\u00e9zis\u00falyz\u00f3kat kiny\u00fajtott karokkal a combod el\u0151tt, \u00e9s ugyan\u00fagy v\u00e9gezd el a gyakorlatot, mint a s\u00falyz\u00f3r\u00faddal.<\/p>\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\/03\/rumunsky-mrtvy-tah.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a rom\u00e1n felh\u00faz\u00e1st k\u00e9zis\u00falyz\u00f3kkal\" class=\"wp-image-424512\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a rom\u00e1n felh\u00faz\u00e1st k\u00e9zis\u00falyz\u00f3kkal\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. B-stance rom\u00e1n felh\u00faz\u00e1s<\/h4>\n\n\n\n<p>Ez a m\u00f3dos\u00edt\u00e1s lehet\u0151v\u00e9 teszi, hogy popsi \u00e9s a l\u00e1b izmainak propriocepci\u00f3j\u00e1ra \u00f6sszpontos\u00edts, egyszerre egy l\u00e1b eset\u00e9n. Helyezd az egyik l\u00e1bad n\u00e9h\u00e1ny centim\u00e9terrel a m\u00e1sik el\u00e9, \u00e9s emeld fel a h\u00e1ts\u00f3 l\u00e1bad sark\u00e1t. Vegy\u00e9l mindk\u00e9t kezedbe egy-egy k\u00e9zis\u00falyz\u00f3t, tartsd a combod oldal\u00e1n, helyezd \u00e1t a s\u00falyod az el\u00fcls\u0151 l\u00e1badra, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00fagy, ahogy annak alapv\u00e1ltozat\u00e1t. Cser\u00e9lj l\u00e1bat a sorozat befejez\u00e9se ut\u00e1n.<\/p>\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\/03\/B-stance-rumunian-deadlift.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a B-stance rom\u00e1n felh\u00faz\u00e1st\" class=\"wp-image-424527\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a B-stance rom\u00e1n felh\u00faz\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Szumo_felhuzas\"><\/span>5. Szum\u00f3 felh\u00faz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00e1si helyzet:<\/b><span style=\"font-weight: 400\"> \u00c1llj egy<\/span> <a href=\"https:\/\/gymbeam.hu\/gumi-versenytarcsa-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>&nbsp;megrakott&nbsp;<span style=\"font-weight: 400\">s\u00falyz\u00f3r\u00fad el\u00e9 \u00fagy, hogy a l\u00e1baid kicsivel nagyobb, mint v\u00e1llsz\u00e9less\u00e9gben legyenek. A l\u00e1bujjak \u00e9s a t\u00e9rdek oldalra mutatnak. Hajl\u00edtsd be a t\u00e9rded, \u00e9s hajolj el\u0151re a s\u00falyz\u00f3r\u00fad fel\u00e9, term\u00e9szetes \u00edvben tartva a h\u00e1tad, a fejed pedig legyen egy vonalban a gerinceddel. Fogd meg a s\u00falyz\u00f3rudat mindk\u00e9t kezeddel fels\u0151 vagy v\u00e1ltakoz\u00f3 fog\u00e1ssal (egyik kezeddel fels\u0151 fog\u00e1ssal, a m\u00e1sikkal als\u00f3 fog\u00e1ssal). A fog\u00e1s sz\u00e9less\u00e9ge k\u00f6r\u00fclbel\u00fcl a v\u00e1llad sz\u00e9less\u00e9g\u00e9ben legyen, vagy valamivel keskenyebben.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: Fokozatosan egyenesedj fel, \u00e9s ahogy bel\u00e9legzel, aktiv\u00e1ld a popsid \u00e9s a combod izmait. El\u0151sz\u00f6r egyenes\u00edtsd ki a t\u00e9rded, majd sima, folyamatos mozdulatokkal egyenes\u00edtsd ki a t\u00f6rzsed. A felfel\u00e9 vezet\u0151 \u00faton tartsd a s\u00falyz\u00f3r\u00fad p\u00e1ly\u00e1j\u00e1t szorosan a l\u00e1baid el\u0151tt. Folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/mrtvy-tah.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a szum\u00f3 felh\u00faz\u00e1st\" class=\"wp-image-424545\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a szum\u00f3 felh\u00faz\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. K\u00e9zis\u00falyz\u00f3s szum\u00f3 felh\u00faz\u00e1s<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">A szum\u00f3 felh\u00faz\u00e1s s\u00falyz\u00f3r\u00fad helyett<\/span> <a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00e9zis\u00falyz\u00f3kkal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3kkal<\/a> i<span style=\"font-weight: 400\">s v\u00e9grehajthat\u00f3. Tartsd a k\u00e9zis\u00falyz\u00f3kat a medenc\u00e9d el\u0151tt kiny\u00fajtott karokkal. Tarthatod \u0151ket egy vonalban, vagy \u00fagy, hogy a foganty\u00fak fel\u00e9d mutassanak. V\u00e9gezd el ugyan\u00fagy a gyakorlatot, mintha s\u00falyz\u00f3r\u00faddal csin\u00e1ln\u00e1d.<\/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=\"6_Felhuzas_sulyzoruddal\"><\/span>6. Felh\u00faz\u00e1s s\u00falyz\u00f3r\u00faddal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00e1si helyzet<\/b><span style=\"font-weight: 400\">: \u00c1llj egy s\u00falyt\u00e1rcs\u00e1kkal&nbsp;megrakott&nbsp;s\u00falyz\u00f3r\u00fad el\u00e9 \u00fagy, hogy a l\u00e1baid k\u00f6r\u00fclbel\u00fcl cs\u00edp\u0151sz\u00e9less\u00e9gben legyenek. A l\u00e1bujjak \u00e9s a t\u00e9rdek el\u0151re mutatnak. Hajl\u00edtsd be a t\u00e9rded, \u00e9s hajolj el\u0151re a s\u00falyz\u00f3r\u00fad fel\u00e9, term\u00e9szetes \u00edvben tartva a h\u00e1tad, a fejed pedig maradjon egy vonalban a gerinceddel. Fogd meg a s\u00falyz\u00f3rudat mindk\u00e9t kezeddel fels\u0151 vagy v\u00e1ltakoz\u00f3 fog\u00e1ssal &nbsp;nagy s\u00falyok eset\u00e9n (egyik kezeddel fels\u0151 fog\u00e1ssal, a m\u00e1sikkal als\u00f3 fog\u00e1ssal). A fog\u00e1s sz\u00e9less\u00e9ge k\u00f6r\u00fclbel\u00fcl a v\u00e1llad sz\u00e9less\u00e9g\u00e9ben, vagy valamivel sz\u00e9lesebben legyen.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: Fokozatosan egyenesedj fel, \u00e9s ahogy bel\u00e9legzel, aktiv\u00e1ld a popsid \u00e9s a combod izmait. El\u0151sz\u00f6r egyenes\u00edtsd ki a t\u00e9rded, majd sima, folyamatos mozdulatokkal egyenes\u00edtsd ki a t\u00f6rzsed. A felfel\u00e9 vezet\u0151 \u00faton tartsd a s\u00falyz\u00f3r\u00fad p\u00e1ly\u00e1j\u00e1t szorosan a l\u00e1baid el\u0151tt. Folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: g\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/klasicky-mrtvy-tah.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a felh\u00faz\u00e1st s\u00falyz\u00f3r\u00faddal\" class=\"wp-image-424563\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a felh\u00faz\u00e1st s\u00falyz\u00f3r\u00faddal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Felh\u00faz\u00e1s k\u00e9zis\u00falyz\u00f3kkal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Haszn\u00e1lhatsz egy p\u00e1r k\u00e9zis\u00falyz\u00f3t is a <\/span><a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3r\u00fad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3r\u00fad<\/a> <span style=\"font-weight: 400\">helyett. Fogd meg a k\u00e9zis\u00falyz\u00f3kat \u00fagy, hogy a karodat kiny\u00fajtod a medenc\u00e9d el\u0151tt, a foganty\u00fak pedig fel\u00e9d mutassanak. Gy\u0151z\u0151dj meg arr\u00f3l, hogy a k\u00e9zis\u00falyz\u00f3k felfel\u00e9 \u00e9s lefel\u00e9 halad\u00f3 p\u00e1ly\u00e1ja szorosan a l\u00e1baid ment\u00e9n legyen.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Kettlebell felh\u00faz\u00e1s<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Ez a gyakorlat egy vagy k\u00e9t<\/span> <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a> <span style=\"font-weight: 400\">is elv\u00e9gezhet\u0151. Ha csak egy kettlebellt haszn\u00e1lsz, v\u00e1lassz sz\u00e9lesebb terpeszt, helyezd a kettlebellt a l\u00e1baid k\u00f6z\u00e9, \u00e9s k\u00e9t k\u00e9zzel fogd meg a foganty\u00fan\u00e1l. Ha k\u00e9t kettlebellt haszn\u00e1lsz, kisebb terpeszben \u00e1llj, \u00e9s helyezd a kettlebelleket a l\u00e1bad k\u00fcls\u0151 oldal\u00e1ra. Fogd meg \u0151ket a foganty\u00fakn\u00e1l, \u00e9s emeld fel \u0151ket a l\u00e1baid mellett.<\/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=\"7_Csipotolas_sulyzoruddal\"><\/span>7. Cs\u00edp\u0151tol\u00e1s s\u00falyz\u00f3r\u00faddal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet: <\/b>\u00dclj le a padl\u00f3ra, \u00e9s t\u00e1maszd a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t egy&nbsp;<a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"edz\u0151pad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151pad<\/a>&nbsp;<span style=\"font-weight: 400\">sz\u00e9l\u00e9hez. Helyezd a megrakott s\u00falyz\u00f3rudat a medenc\u00e9dre, majd mindk\u00e9t kezeddel fogd meg a rudat a cs\u00edp\u0151dn\u00e9l. Tartsd a l\u00e1bad a padl\u00f3n&nbsp; v\u00e1llsz\u00e9less\u00e9gben, a fejed pedig legyen egy vonalban a gerinceddel.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s:<\/b><span style=\"font-weight: 400\"> Emeld fel a medenc\u00e9det sima, ellen\u0151rz\u00f6tt mozdulatokkal \u00fagy, hogy bel\u00e9legz\u00e9s k\u00f6zben aktiv\u00e1ld a farizmokat \u00e9s a combokat. Fels\u0151 helyzetben a medenc\u00e9dnek a t\u00e9rd magass\u00e1g\u00e1ban kell lennie. Miut\u00e1n fel\u00e9rt\u00e9l, \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra. Tartsd egy vagy k\u00e9t m\u00e1sodpercig ezt a poz\u00edci\u00f3t, majd engedd vissza a medenc\u00e9det, ism\u00e9t sima, ir\u00e1ny\u00edtott mozdulatokkal. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: \u00cdvelt cs\u00edp\u0151 a fels\u0151 poz\u00edci\u00f3ban, nyak elford\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, el\u00e9gtelen mozg\u00e1sterjedelem.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/tip-thrust.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a cs\u00edp\u0151tol\u00e1st s\u00falyz\u00f3r\u00faddal\" class=\"wp-image-424582\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a cs\u00edp\u0151tol\u00e1st s\u00falyz\u00f3r\u00faddal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egyl\u00e1bas cs\u00edp\u0151tol\u00e1s kettlebellel<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Ez a gyakorlat egyszerre egy l\u00e1bbal is elv\u00e9gezhet\u0151. R\u00e1ad\u00e1sul egy cs\u00edp\u0151re helyezett<\/span> <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebelle (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelle<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a>&nbsp;is edzhetsz,<span style=\"font-weight: 400\">&nbsp;ahogyan a s\u00falyz\u00f3r\u00faddal csin\u00e1ln\u00e1d. Fogd meg k\u00e9t k\u00e9zzel a kettlebellt a foganty\u00fan\u00e1l fogva. Ezut\u00e1n helyezd \u00e1t a tests\u00falyod az egyik l\u00e1badra, mik\u00f6zben a m\u00e1sikat egyenes\u00edtsd ki, a tested k\u00f6zep\u00e9t\u0151l ellent\u00e9tes ir\u00e1nyba tartva. Emeld fel a medenc\u00e9det \u00e9s a kiegyenes\u00edtett l\u00e1badat a popsi aktiv\u00e1l\u00e1s\u00e1val. Ha befejezted az egyik sorozatot, folytasd egy m\u00e1sik sorozattal a m\u00e1sik l\u00e1baddal.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Cs\u00edp\u0151tol\u00e1s edz\u0151g\u00e9pen<\/h4>\n\n\n\n<p>Egyes edz\u0151termek kifejezetten cs\u00edp\u0151tol\u00e1shoz k\u00e9sz\u00fclt g\u00e9pet is k\u00edn\u00e1lnak.<\/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_Szamarrugas_csigas_geppel\"><\/span>8. Szam\u00e1rr\u00fag\u00e1s csig\u00e1s g\u00e9ppel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00e1si helyzet<\/b><span style=\"font-weight: 400\">: \u00c1llj \u00fagy, hogy a l\u00e1baid cs\u00edp\u0151 sz\u00e9less\u00e9gben a csig\u00e1s g\u00e9p fel\u00e9 n\u00e9zzenek. Fogj meg egy bokasz\u00edj-adaptert, \u00e9s r\u00f6gz\u00edtsd az als\u00f3 csig\u00e1hoz. Tekerd a sz\u00edjat a bok\u00e1d k\u00f6r\u00e9, fogd meg a g\u00e9pet az egyik kezeddel, a m\u00e1sik kezed pedig helyezd a cs\u00edp\u0151dre. Hajl\u00edtsd be kiss\u00e9 a t\u00e9rded, \u00e9s hajolj el\u0151re. A h\u00e1t term\u00e9szetes \u00edvben marad, a fej pedig egy vonalban legyen a gerinceddel.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s:<\/b><span style=\"font-weight: 400\"> L\u00e9legezz be, majd l\u00e9legezz ki, mik\u00f6zben fel- \u00e9s h\u00e1trafel\u00e9 emeled a l\u00e1badat. A l\u00e1b enyh\u00e9n hajl\u00edtott marad. Fels\u0151 helyzetben \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra. Tartsd meg egy-k\u00e9t m\u00e1sodpercig, majd engedd vissza a l\u00e1bad, \u00e9s folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k<\/b><span style=\"font-weight: 400\">: el\u00e9gtelen mozg\u00e1sterjedelem, a farizmok el\u00e9gtelen aktiv\u00e1ci\u00f3ja, g\u00f6rbe h\u00e1t, kontroll\u00e1latlan mozg\u00e1s, el\u00e9gtelen terhel\u00e9s.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Zakopavani-na-kladce-2-asi-lepsi.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a szam\u00e1rr\u00fag\u00e1st csig\u00e1s g\u00e9pen\" class=\"wp-image-424599\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a szam\u00e1rr\u00fag\u00e1st csig\u00e1s g\u00e9pen\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Szam\u00e1rr\u00fag\u00e1s bokas\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Ha nem \u00e1ll a rendelkez\u00e9sedre csig\u00e1s g\u00e9p, ezt a gyakorlatot egy p\u00e1r<\/span>&nbsp;<a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"bokas\u00faly (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00faly<\/a> <span style=\"font-weight: 400\">seg\u00edts\u00e9g\u00e9vel is elv\u00e9gezheted. R\u00f6gz\u00edtsd a bokas\u00falyt a bok\u00e1dhoz, fogj meg egy rudat a csig\u00e1s g\u00e9p helyett, \u00e9s hajtsd v\u00e9gre a gyakorlatot a fent le\u00edrtak szerint.<\/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=\"9_Fellepes_kezisulyzokkal\"><\/span>9. Fell\u00e9p\u00e9s k\u00e9zis\u00falyz\u00f3kkal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 helyzet: <\/b><span style=\"font-weight: 400\">\u00c1llj egy edz\u0151pad vagy egy<\/span> <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" aria-label=\"pliometrikus doboz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometrikus doboz<\/a> <span style=\"font-weight: 400\">el\u00e9, cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben, \u00e9s vegy\u00e9l egy-egy k\u00e9zis\u00falyz\u00f3t mindk\u00e9t kezedbe. Tartsd a s\u00falyz\u00f3kat kiny\u00fajtott karral az oldalad ment\u00e9n.<\/span><\/li>\n\n\n\n<li><b>V\u00e9grehajt\u00e1s<\/b><span style=\"font-weight: 400\">: L\u00e9legezz be, hajl\u00edtsd be az egyik t\u00e9rdedet, \u00e9s helyezd a l\u00e1bfejed a pad tetej\u00e9re. Helyezd \u00e1t a s\u00falyod a fenti l\u00e1badra, \u00e9s l\u00e9pj fel a pad tetej\u00e9re a m\u00e1sik l\u00e1baddal, mik\u00f6zben aktiv\u00e1lod a comb- \u00e9s a farizmokat. Egyenesedj fel, \u00e9s ereszkedj le a padr\u00f3l ellen\u0151rz\u00f6tt m\u00f3don, egy l\u00e1bbal. Egy \u00fajabb ism\u00e9tl\u00e9s k\u00f6vetkezzen, ez\u00fattal a m\u00e1sik l\u00e1bbal kezdve.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400\">&nbsp;G\u00f6rbe h\u00e1t, ellen\u0151rizetlen mozg\u00e1s, el\u00e9gtelen terhel\u00e9s.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vystupy-na-lavici.gif\" alt=\"Hogyan v\u00e9gezz\u00fck helyesen a fell\u00e9p\u00e9st k\u00e9zis\u00falyz\u00f3kkal\" class=\"wp-image-424616\" title=\"Hogyan v\u00e9gezz\u00fck helyesen a fell\u00e9p\u00e9st k\u00e9zis\u00falyz\u00f3kkal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat tov\u00e1bbi v\u00e1ltozatai:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Fell\u00e9p\u00e9s kettlebellel<\/h4>\n\n\n\n<p><span style=\"font-weight: 400\">Ugyanez a gyakorlat elv\u00e9gezhet\u0151 egy p\u00e1r<\/span>&nbsp;<a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a>, <span style=\"font-weight: 400\">vagy a h\u00e1tadra helyezett<\/span> <a href=\"https:\/\/gymbeam.hu\/lifter-olimpiai-rud-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3r\u00faddal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3r\u00faddal<\/a> <span style=\"font-weight: 400\">vagy<\/span> <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\"powerbaggel. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbaggel.<\/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=\"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><span style=\"font-weight: 400\">Ha hat\u00e9kony popsiedz\u00e9s rutint keresel, amelyhez nem kell s\u00falyokat haszn\u00e1lni, pr\u00f3b\u00e1ld ki az er\u0151s\u00edt\u0151 gumiszalagokat. A k\u00f6vetkez\u0151 cikk\u00fcnkben azt t\u00e1rgyaljuk, hogy hogyan lehet haszn\u00e1lni \u0151ket:<\/span>&nbsp;<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)\"><strong>Feszes \u00e9s kerek a popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl. Pr\u00f3b\u00e1ld ki az edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal.<\/strong><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400\">Ha sz\u00edvesebben haszn\u00e1lsz kettlebellt, a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l mer\u00edthetsz ihletet:<\/span> <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)\"><strong>A 8 legjobb kettlebell-gyakorlat fen\u00e9kre \u00e9s l\u00e1bra.<\/strong><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400\">Szeretn\u00e9d megtanulni, hogy hogyan kell s\u00falyt v\u00e1lasztani a megfelel\u0151 terhel\u00e9shez? Mindent megtudhatsz a k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l:<\/span><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)\">&nbsp;<strong>Mekkora s\u00falyokat emelj\u00fcnk az izomt\u00f6meg vagy az er\u0151 n\u00f6vel\u00e9s\u00e9hez, illetve fogy\u00e1shoz?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Ha szeretn\u00e9d megtanulni, hogy hogyan hat\u00e1rozhatod meg a sorozatonk\u00e9nti ide\u00e1lis ism\u00e9tl\u00e9ssz\u00e1mot a c\u00e9lodat szem el\u0151tt tartva, akkor olvasd el a k\u00f6vetkez\u0151&nbsp;<span style=\"font-weight: 400\">cikk\u00fcnket:<\/span><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>&nbsp;H\u00e1ny ism\u00e9tl\u00e9st kell elv\u00e9gezni a fogy\u00e1shoz, vagy izomn\u00f6veked\u00e9shez?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400\">Pr\u00f3b\u00e1lsz egy kis izomt\u00f6meget szerezni, de nem n\u00f6vekszik? Olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:<\/span> <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><\/li>\n\n\n\n<li><span style=\"font-weight: 400\">Szeretn\u00e9d kisz\u00e1molni, hogy mennyi kal\u00f3ri\u00e1ra \u00e9s makrot\u00e1panyagra van a szervezetednek sz\u00fcks\u00e9ge a fogy\u00e1shoz, az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez vagy a j\u00f3 kond\u00edci\u00f3 fenntart\u00e1s\u00e1hoz? K\u00e9rj seg\u00edts\u00e9get az<\/span>&nbsp;<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)\"><strong>Online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p\u00fcnkt\u0151l.<\/strong><\/a><\/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_emlekezzunk_mindebbol\"><\/span>Mire eml\u00e9kezz\u00fcnk mindebb\u0151l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Ha azt szeretn\u00e9d<\/span>, hogy<b> a l\u00e1bnapod a lehet\u0151 leghat\u00e9konyabb legyen, felt\u00e9tlen\u00fcl v\u00e9gezz guggol\u00e1st, kit\u00f6r\u00e9st, felh\u00faz\u00e1st<\/b><span style=\"font-weight: 400\">&nbsp;\u00e9s egy\u00e9b gyakorlatokat, amelyekr\u0151l az im\u00e9nt besz\u00e9lt\u00fcnk. Mindezek seg\u00edtenek el\u00e9rni a kerek popsit \u00e9s az er\u0151s, t\u00f3nusos l\u00e1bakat. Ne felejts el a megfelel\u0151 technik\u00e1ra \u00e9s az izom propriocepci\u00f3ra \u00f6sszpontos\u00edtani. Lassan \u00e9s \u00e9sszer\u0171 l\u00e9p\u00e9sekben n\u00f6veld a s\u00falyterhel\u00e9st, amellyel dolgozol. Tervezd el\u0151re a l\u00e1b rutinod hetente k\u00e9tszer vagy h\u00e1romszor. A heti edz\u00e9sterv elk\u00e9sz\u00edt\u00e9sekor vedd figyelembe, hogy szervezetednek mennyi id\u0151re van sz\u00fcks\u00e9ge az edz\u00e9s ut\u00e1n a s\u00e9r\u00fclt izmok helyre\u00e1ll\u00edt\u00e1s\u00e1hoz.<\/span><\/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 a bar\u00e1taiddal, \u00e9s seg\u00edts nekik ihletet mer\u00edteni az als\u00f3test\u00fck edz\u00e9s\u00e9hez.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKell\u00e9kek edzs\u00e9shez\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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitnesz ruh\u00e1zat\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>Hogyan lehet er\u0151s \u00e9s sz\u00e9p, t\u00f3nusos popsira \u00e9s l\u00e1bra szert tenni? A mai cikkben bemutatott rendk\u00edv\u00fcl hat\u00e9kony gyakorlatok a legjobb v\u00e1laszt\u00e1s. Amellett, hogy mindent megtudhatsz arr\u00f3l, hogy hogyan kell \u0151ket a megfelel\u0151 technik\u00e1val v\u00e9gezni, megismerheted, hogy k\u00fcl\u00f6nb\u00f6z\u0151 s\u00falyok seg\u00edts\u00e9g\u00e9vel hogyan v\u00e9gezheted azok k\u00fcl\u00f6nf\u00e9le lehets\u00e9ges v\u00e1ltozatait.<\/p>\n","protected":false},"author":129,"featured_media":424385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,7260,6432,6420],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-427306","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-eroedzes","11":"tag-fenek-gyakorlatok","12":"tag-lab-gyakorlatok","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 legjobb popsi- \u00e9s l\u00e1bgyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan tehetsz szert nagyobb popsira? 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