{"id":430000,"date":"2023-04-11T09:00:03","date_gmt":"2023-04-11T07:00:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430000"},"modified":"2023-05-31T12:22:16","modified_gmt":"2023-05-31T10:22:16","slug":"edzeslista-delta-es-trapezizmok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/","title":{"rendered":"9 szuper v\u00e1llgyakorlat"},"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-delta-es-trapezizmok\/#Hogyan_eddzuk_a_vallunkat\" title=\"Hogyan eddz\u00fck a v\u00e1llunkat?\">Hogyan eddz\u00fck a v\u00e1llunkat?<\/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-delta-es-trapezizmok\/#9_leghatekonyabb_vallgyakorlat\" title=\"9 leghat\u00e9konyabb v\u00e1llgyakorlat\">9 leghat\u00e9konyabb v\u00e1llgyakorlat<\/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-delta-es-trapezizmok\/#1_Dumbbell_Lateral_Raise_Sulyzos_oldalemeles\" title=\"1. Dumbbell Lateral Raise \/ S\u00falyz\u00f3s oldalemel\u00e9s\">1. Dumbbell Lateral Raise \/ S\u00falyz\u00f3s oldalemel\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/#2_Dumbbell_Front_Raise_Sulyzos_elore_emeles\" title=\"2. Dumbbell Front Raise \/ S\u00falyz\u00f3s el\u0151re emel\u00e9s\">2. Dumbbell Front Raise \/ S\u00falyz\u00f3s el\u0151re emel\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\/edzeslista-delta-es-trapezizmok\/#3_Arnold_sulyzos_nyomas\" title=\"3. Arnold s\u00falyz\u00f3s nyom\u00e1s\">3. Arnold s\u00falyz\u00f3s nyom\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\/edzeslista-delta-es-trapezizmok\/#4_Seated_Dumbbell_Press_Sulyzos_nyomas_ulo_helyzetben\" title=\"4. Seated Dumbbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben\">4. Seated Dumbbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben<\/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-delta-es-trapezizmok\/#5_Seated_Barbell_Press_Sulyzos_nyomas_ulo_helyzetben\" title=\"5. Seated Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben\">5. Seated Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben<\/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-delta-es-trapezizmok\/#6_Standing_Barbell_Press_Sulyzos_nyomas_allva\" title=\"6. Standing Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00e1llva\">6. Standing Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00e1llva<\/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-delta-es-trapezizmok\/#7_Bus_Driver_Buszsofor\" title=\"7. Bus Driver \/ Buszsof\u0151r\">7. Bus Driver \/ Buszsof\u0151r<\/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-delta-es-trapezizmok\/#8_Single_Arm_Cable_Lateral_Raise_Egykaros_oldalemeles_csigan\" title=\"8. Single Arm Cable Lateral Raise \/ Egykaros oldalemel\u00e9s csig\u00e1n\">8. Single Arm Cable Lateral Raise \/ Egykaros oldalemel\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-delta-es-trapezizmok\/#9_Face_Pulls_Fejhez_huzas\" title=\"9. Face Pulls \/ Fejhez h\u00faz\u00e1s\">9. Face Pulls \/ Fejhez h\u00faz\u00e1s<\/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-delta-es-trapezizmok\/#Hogyan_lehet_hatekonyan_edzeni_a_vallat\" title=\"Hogyan lehet hat\u00e9konyan edzeni a v\u00e1llat?\">Hogyan lehet hat\u00e9konyan edzeni a v\u00e1llat?<\/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\/edzeslista-delta-es-trapezizmok\/#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-14\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az er\u0151s, kerek \u00e9s sz\u00e9les v\u00e1ll <strong>megkoron\u00e1zza a sz\u00e9pen kidolgozott karokat<\/strong>. A v\u00e1llak egy keretet alkotnak a fels\u0151test fels\u0151 r\u00e9sz\u00e9n, \u00e9s pontosan \u00edgy k\u00f6rvonalaz\u00f3dik ki az a fejjel lefel\u00e9 \u00e1ll\u00f3 h\u00e1romsz\u00f6g alak, amire minden test\u00e9p\u00edt\u0151, illetve fitneszsportol\u00f3 t\u00f6rekszik. Az er\u0151s v\u00e1llak nem csak sportosabb\u00e1 teszik a testet, de <strong>sz\u00e9p kontrasztot alkotnak a v\u00e9kony der\u00e9kkal<\/strong>, amit k\u00fcl\u00f6n\u00f6sen a n\u0151k szeretn\u00e9nek el\u00e9rni. A v\u00e1llak edz\u00e9sekor azonban nem el\u00e9g, ha csak egy egyszer\u0171 katonai nyom\u00e1st vagy s\u00falyz\u00f3s v\u00e1llr\u00f3l nyom\u00e1st csin\u00e1lsz. A j\u00f3 v\u00e1lledz\u00e9s j\u00f3l megmozgatja az \u00f6sszes v\u00e1llizmot.<\/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_eddzuk_a_vallunkat\"><\/span>Hogyan eddz\u00fck a v\u00e1llunkat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A v\u00e1llizomzat (Musculus<em> deltoideus),<\/em> m\u00e1s n\u00e9ven deltaizmok, el\u00fcls\u0151 deltoid, medialis\/later\u00e1lis delta \u00e9s h\u00e1ts\u00f3 deltaizmokb\u00f3l \u00e1ll. F\u0151 funkci\u00f3juk a v\u00e1ll\u00edz\u00fclet stabiliz\u00e1l\u00e1sa, \u00e9s a v\u00e1ll abdukci\u00f3j\u00e1nak lehet\u0151v\u00e9 t\u00e9tele. M\u00e1s sz\u00f3val, seg\u00edtenek felemelni a karodat. <strong>Az er\u0151s delta nem csak a sportol\u00e1s<\/strong> (dob\u00e1s vagy fej f\u00f6l\u00e9 emel\u00e9s), hanem a <strong>h\u00e9tk\u00f6znapi \u00e9letben is fontos. <\/strong>Haszn\u00e1lod \u0151ket, amikor felny\u00falsz a fels\u0151 polcra a <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\"feh\u00e9rjepor\u00e9rt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjepor\u00e9rt<\/a>, vagy amikor \u00fagy d\u00f6ntesz, hogy itt az ideje egy \u00fajabb r\u00e9teg fest\u00e9ket felvinni a falra. <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 v\u00e1llak edz\u00e9s\u00e9n\u00e9l ugyanazok a szab\u00e1lyok \u00e9rv\u00e9nyesek, mint b\u00e1rmely m\u00e1s izomcsoport edz\u00e9s\u00e9n\u00e9l. Mindig meleg\u00edts be megfelel\u0151en, hogy felk\u00e9sz\u00edtsd izmaid a terhel\u00e9sre, \u00e9s elker\u00fcld a felesleges s\u00e9r\u00fcl\u00e9seket. J\u00f3 kezd\u00e9s n\u00e9h\u00e1ny v\u00e1llforgat\u00e1s mindk\u00e9t ir\u00e1nyba. Ezut\u00e1n a gyakorlat els\u0151 sorozat\u00e1t k\u00f6nnyebb s\u00falyokkal v\u00e9gezd. Ha ezzel megvagy, <strong>koncentr\u00e1lj a megfelel\u0151 technika elsaj\u00e1t\u00edt\u00e1s\u00e1ra, \u00e9s csak ezut\u00e1n kezdd el haszn\u00e1lni a nehezebb s\u00falyz\u00f3kat.<\/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 v\u00e1llak edz\u00e9sprogramj\u00e1nak kialak\u00edt\u00e1s\u00e1ban. El\u0151sz\u00f6r 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 egy ism\u00e9tl\u00e9sre felemelhet\u0151 maxim\u00e1lis s\u00faly) 60-75%-\u00e1nak kell megfelelnie. A v\u00e1llgyakorlatokat v\u00e9gezheted \u00f6nmag\u00e1ban, vagy kombin\u00e1lhatod m\u00e1s izomcsoportok edz\u00e9s\u00e9vel, p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">h\u00e1taddal,<\/a>&nbsp;ide\u00e1lis esetben<strong>&nbsp;heti 2-3 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 style=\"color: #ff6600;\">[2\u20134]&nbsp;&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\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Hogyan edzd a v\u00e1llaid?\" class=\"wp-image-427810\" width=\"843\" height=\"563\" title=\"Hogyan edzd a v\u00e1llaid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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_leghatekonyabb_vallgyakorlat\"><\/span>9 leghat\u00e9konyabb v\u00e1llgyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1llgyakorlatokb\u00f3l nincs hi\u00e1ny. A mai cikkben bemutatjuk a leghat\u00e9konyabbakat. Ezek elv\u00e9gz\u00e9s\u00e9hez csak a <strong>szok\u00e1sos, b\u00e1rmely edz\u0151teremben el\u00e9rhet\u0151 felszerel\u00e9sre lesz sz\u00fcks\u00e9ged&nbsp;mint p\u00e9ld\u00e1ul egy&nbsp;<a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"\u00e1ll\u00edthat\u00f3 padra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1ll\u00edthat\u00f3 padra<\/a>, egy <a href=\"https:\/\/gymbeam.hu\/lifter-olimpiai-rud-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\"olimpiai r\u00fadra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olimpiai r\u00fadra<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><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;<a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3kra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3kra<\/a> vagy alapvet\u0151 edz\u0151termi csig\u00e1s g\u00e9pekre<\/strong>. Hogy ezek k\u00f6z\u00fcl v\u00e9g\u00fcl melyiket haszn\u00e1lod az edz\u00e9sprogramodban, azt te d\u00f6nt\u00f6d el. Egyes gyakorlatokat vari\u00e1lni is lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindegyik gyakorlatn\u00e1l mindig <strong>tartsd szem el\u0151tt, hogy haszn\u00e1lni kell a v\u00e1llizmaidat \u00e9s a t\u00f6rzsedet<\/strong>. Ez&nbsp;seg\u00edt betartani a megfelel\u0151 technik\u00e1t \u00e9s megtartani a helyes testtart\u00e1st.<\/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_Dumbbell_Lateral_Raise_Sulyzos_oldalemeles\"><\/span>1. Dumbbell Lateral Raise \/ S\u00falyz\u00f3s oldalemel\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 terpeszbe, \u00e9s fogj egy-egy <a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> <span style=\"text-align: inherit;\">mindk\u00e9t k\u00e9zbe. \u00c1llj egyenesen, \u00e9s kiss\u00e9 hajl\u00edtsd be a t\u00e9rded. Ne h\u00fazd a v\u00e1llad a f\u00fcledhez, hanem told le, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat. Hajl\u00edtsd be kiss\u00e9 a k\u00f6ny\u00f6k\u00f6d, a tested mellett, \u00e9s a tenyerek a cs\u00edp\u0151 fel\u00e9 n\u00e9zzenek.<\/span><\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld fel a karod oldalir\u00e1nyban egy kontroll\u00e1lt mozdulattal, a k\u00f6ny\u00f6k\u00f6d pedig kiss\u00e9 hajl\u00edtsd be. Pr\u00f3b\u00e1ld meg a s\u00falyz\u00f3kat eg\u00e9szen v\u00e1llmagass\u00e1g\u00e1ig, vagy valamivel feljebb emelni. Ha felemelted, pr\u00f3b\u00e1ld meg megtartani egy m\u00e1sodpercig. Ezut\u00e1n bel\u00e9legz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, nem megfelel\u0151 terhel\u00e9s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s oldalemel\u00e9st?\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyarkorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Arm Standing Dumbbell Lateral Raise \/ Egykaros s\u00falyz\u00f3s oldalemel\u00e9s \u00e1llva<\/h4>\n\n\n\n<p>A gyakorlat egy v\u00e1ltozata, ha mindk\u00e9t karral k\u00fcl\u00f6n-k\u00fcl\u00f6n v\u00e9gzel egy-egy sorozatot. \u00cdgy jobban tudsz majd \u00f6sszpontos\u00edtani arra, hogy a gyakorlatot megfelel\u0151 technik\u00e1val v\u00e9gezd. <\/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=\"2_Dumbbell_Front_Raise_Sulyzos_elore_emeles\"><\/span>2. Dumbbell Front Raise \/ S\u00falyz\u00f3s el\u0151re emel\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 terpeszbe, \u00e9s fogj egy-egy s\u00falyz\u00f3t <span style=\"text-align: inherit;\">mindk\u00e9t k\u00e9zbe a combod mellett \u00fagy, hogy fel\u00fclr\u0151l fogod, vagyis a tenyerek a combod fel\u00e9 n\u00e9zzenek.&nbsp; \u00c1llj egyenesen, \u00e9s kiss\u00e9 hajl\u00edtsd be a t\u00e9rded. Ne h\u00fazd a v\u00e1llad a f\u00fcledhez, hanem told le, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat. Hajl\u00edtsd be kiss\u00e9 a k\u00f6ny\u00f6k\u00f6d, a tested mellett, \u00e9s a tenyerek a cs\u00edp\u0151 fel\u00e9 n\u00e9zzenek.<\/span><\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Ny\u00fajtsd ki a karod magad el\u00e9 egy kontroll\u00e1lt mozdulattal, \u00e9s kil\u00e9gz\u00e9s k\u00f6zben enyh\u00e9n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d. Pr\u00f3b\u00e1ld meg a s\u00falyz\u00f3kat eg\u00e9szen v\u00e1llmagass\u00e1g\u00e1ig, vagy valamivel feljebb emelni. Ha felemelted, pr\u00f3b\u00e1ld meg megtartani egy m\u00e1sodpercig. Ezut\u00e1n bel\u00e9legz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, nem megfelel\u0151 terhel\u00e9s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s el\u0151re emel\u00e9st?\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyarkorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egykaros s\u00falyz\u00f3s el\u0151re emel\u00e9s<\/h4>\n\n\n\n<p>Ez a gyakorlat mindk\u00e9t karral k\u00fcl\u00f6n-k\u00fcl\u00f6n is elv\u00e9gezhet\u0151. \u00cdgy jobban tudsz majd \u00f6sszpontos\u00edtani arra, hogy a gyakorlatot megfelel\u0151 technik\u00e1val v\u00e9gezd.<\/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=\"4473,6421,36025,50953,50959,73135\" ><\/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<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_Arnold_sulyzos_nyomas\"><\/span>3. Arnold s\u00falyz\u00f3s nyom\u00e1s<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 h\u00e1ttal egy edz\u0151padra, hajl\u00edtsd be a t\u00e9rded, \u00e9s helyezd a l\u00e1bad stabilan egy edz\u0151sz\u0151nyegre. Fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t, \u00e9s emeld v\u00e1llmagass\u00e1gba a mellkasod el\u00e9 \u00fagy, hogy a tenyered fel\u00e9d n\u00e9zzen. Pr\u00f3b\u00e1ld egyenesen tartani a csukl\u00f3d. Told el a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1lt mozdulattal emeld a fejed f\u00f6l\u00e9 a karod. Emel\u00e9s k\u00f6zben forgasd el \u0151ket \u00fagy, hogy a fels\u0151 helyzetben a tenyered a testedt\u0151l elford\u00edtva, egyenesen magad el\u0151tt legyen. Ezut\u00e1n lassan, bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, behajl\u00edtott csukl\u00f3, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Arnold s\u00falyz\u00f3s nyom\u00e1st\" class=\"wp-image-427857\" title=\"Hogyan kell helyesen v\u00e9gezni a Arnold s\u00falyz\u00f3s nyom\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyarkorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Arnold Dumbbell Press \/ Egykaros Arnold s\u00falyz\u00f3s nyom\u00e1s<\/h4>\n\n\n\n<p>A gyakorlat egy v\u00e1ltozata, ha mindk\u00e9t karral k\u00fcl\u00f6n-k\u00fcl\u00f6n v\u00e9gzel egy-egy sorozatot. \u00cdgy jobban tudsz majd \u00f6sszpontos\u00edtani arra, hogy a gyakorlatot megfelel\u0151 technik\u00e1val v\u00e9gezd. <\/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. Arnold Kettlebell Press \/ Arnold kettlebell nyom\u00e1s<\/h4>\n\n\n\n<p>Ugyanez a gyakorlat egy p\u00e1r kettlebell seg\u00edts\u00e9g\u00e9vel is elv\u00e9gezhet\u0151. Egyszer\u0171en fogd meg a kettlebellt a tetej\u00e9n l\u00e9v\u0151 foganty\u00fan\u00e1l, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00fagy, mint egy p\u00e1r s\u00falyz\u00f3val. <\/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_Seated_Dumbbell_Press_Sulyzos_nyomas_ulo_helyzetben\"><\/span>4. Seated Dumbbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben<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 h\u00e1ttal egy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"edz\u0151padra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151padra<\/a>, hajl\u00edtsd be a t\u00e9rded, \u00e9s helyezd a l\u00e1bad stabilan egy edz\u0151sz\u0151nyegre. Fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t, \u00e9s emeld \u0151ket v\u00e1llmagass\u00e1gba magad mellett \u00fagy, hogy a tenyered el\u0151re n\u00e9zzen. A csukl\u00f3d maradjon egyenes. Told el a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, \u00e9s emeld a karod felfel\u00e9, am\u00edg a k\u00f6ny\u00f6k\u00f6d p\u00e1rhuzamos lesz a talajjal. A teny\u00e9r a teljes mozdulatsor alatt el\u0151re n\u00e9z. Ezut\u00e1n lassan, bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, behajl\u00edtott csukl\u00f3, kontroll\u00e1latlan mozg\u00e1s, t\u00f3l kicsi mozg\u00e1startom\u00e1ny, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00fcl\u0151 helyzetben.\" class=\"wp-image-427872\" title=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00fcl\u0151 helyzetben.\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyarkorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Single Arm Seated Dumbbell Press \/ Egykaros s\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben<\/h4>\n\n\n\n<p>Ezt a gyakorlatot sorozatonk\u00e9nt v\u00e1ltott karral is v\u00e9gezheted, vagy \u00fagy, hogy egyszerre csak az egyik karodra edzel. <\/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. Seated Kettlebell Press \/ Kettlebell nyom\u00e1s \u00fcl\u0151 helyzetben<\/h4>\n\n\n\n<p>Ez a gyakorlat egy p\u00e1r <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> seg\u00edts\u00e9g\u00e9vel is elv\u00e9gezhet\u0151. Egyszer\u0171en fogd meg \u0151ket a fels\u0151 r\u00e9szen l\u00e9v\u0151 foganty\u00fan\u00e1l, \u00e9s haszn\u00e1ld ugyan\u00fagy, mint a s\u00falyz\u00f3kat. Ha csak egy kettlebell van, akkor egyszerre csak egy karral edz.<\/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_Seated_Barbell_Press_Sulyzos_nyomas_ulo_helyzetben\"><\/span>5. Seated Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00fcl\u0151 helyzetben<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 h\u00e1ttal egy edz\u0151padra, hajl\u00edtsd be a t\u00e9rded, \u00e9s helyezd a l\u00e1bad stabilan egy edz\u0151sz\u0151nyegre. Fogj meg egy <a href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyrudat  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyrudat <\/a>fels\u0151 fog\u00e1ssal, \u00e9s emeld az \u00e1llad al\u00e1, \u00fagy, hogy az a mellkasod fels\u0151 r\u00e9sz\u00e9t\u0151l induljon a mozdulat.&nbsp; Tartsd egyenesen a csukl\u00f3d. Told el a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1lt mozdulattal emeld a karod a fejed f\u00f6l\u00e9. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben, egyenletes mozdulattal t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1ll, behajl\u00edtott csukl\u00f3, kontroll\u00e1latlan mozg\u00e1s, meghajlik a h\u00e1t als\u00f3 r\u00e9sze, t\u00fal kicsi mozg\u00e1startom\u00e1ny, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00fcl\u0151 helyzetben\" class=\"wp-image-427888\" title=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00fcl\u0151 helyzetben\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Standing_Barbell_Press_Sulyzos_nyomas_allva\"><\/span>6. Standing Barbell Press \/ S\u00falyz\u00f3s nyom\u00e1s \u00e1llva<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 terpeszbe, \u00e9s fogj egy <a href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyrudat<\/a> k\u00e9t k\u00e9zzel, fels\u0151 fog\u00e1ssal. \u00c1llj egyenesen, \u00e9s kiss\u00e9 hajl\u00edtsd be a t\u00e9rded. Emeld a s\u00falyrudat az \u00e1llad al\u00e1, \u00fagy, hogy az a mellkasod fels\u0151 r\u00e9sze el\u00e9. A csukl\u00f3d maradjon egyenes. Told el a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1lt mozdulattal emeld a karod a fejed f\u00f6l\u00e9. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben, egyenletes mozdulattal t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, behajl\u00edtott csukl\u00f3, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00e1llva\" class=\"wp-image-427918\" title=\"Hogyan kell helyesen v\u00e9gezni a S\u00falyz\u00f3s nyom\u00e1st \u00e1llva\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bus_Driver_Buszsofor\"><\/span>7. Bus Driver \/ Buszsof\u0151r<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 terpeszbe, \u00e9s fogj meg egy s\u00falyt\u00e1rcs\u00e1t oldalr\u00f3l mindk\u00e9t kezeddel. Egyenesen \u00e1llj, kiss\u00e9 behajl\u00edtott t\u00e9rdekkel, \u00e9s kiny\u00fajtott karral tartsd a korongot a combod el\u0151tt. Nyomd le a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s z\u00e1rd \u00f6ssze a lapock\u00e1kat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1lt mozdulattal emeld magad el\u00e9 a karjaid, mik\u00f6zben elforgatod a s\u00falyz\u00f3t\u00e1rcs\u00e1t az \u00f3ramutat\u00f3 j\u00e1r\u00e1s\u00e1val megegyez\u0151 ir\u00e1nyban, am\u00edg a k\u00e9t k\u00e9zfejed f\u00fcgg\u0151leges ir\u00e1nyba ker\u00fcl. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe, \u00e9s ism\u00e9teld meg ugyanezt a mozdulatsort, csak most az \u00f3ramutat\u00f3 j\u00e1r\u00e1s\u00e1val ellent\u00e9tes ir\u00e1nyba forgasd a t\u00e1rcs\u00e1t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Buszsof\u0151r gyakorlatot\" class=\"wp-image-427971\" title=\"Hogyan kell helyesen v\u00e9gezni a Buszsof\u0151r gyakorlatot\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyarkorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dumbbell Bus Driver \/ Buszsof\u0151r k\u00e9zis\u00fallyal<\/h4>\n\n\n\n<p>V\u00e9gezheted ezt a gyakorlatot s\u00falyz\u00f3val is. Fogd meg az oldal\u00e1n\u00e1l, a tenyered a s\u00falyz\u00f3r\u00e9szn\u00e9l legyen. V\u00e9gezd ugyan\u00fagy, mintha egy s\u00falyz\u00f3tart\u00f3t tartan\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. Kitartott buszsof\u0151r (t\u00e1rcsaemel\u00e9s el\u00f6lre, elforgat\u00e1ssal)<\/h4>\n\n\n\n<p>V\u00e9gezheted \u00fagy is a gyakorlatot, hogy a s\u00falyz\u00f3t\u00e1rcs\u00e1t v\u00e9gig magad el\u0151tt tartod, \u00e9s \u00fagy forgatod egyik oldalr\u00f3l a m\u00e1sikra, hogy a forgat\u00e1sok k\u00f6z\u00f6tt nem engeded le a karodat. <\/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_Single_Arm_Cable_Lateral_Raise_Egykaros_oldalemeles_csigan\"><\/span>8. Single Arm Cable Lateral Raise \/ Egykaros oldalemel\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 terpeszbe a csig\u00e1s g\u00e9p oldal\u00e1hoz. Haszn\u00e1lj egykezes hevedert a csiga legals\u00f3 \u00e1ll\u00e1s\u00e1ba illesztve a csig\u00e1t\u00f3l t\u00e1volabb l\u00e9v\u0151 k\u00e9zzel. \u00c1llj egyenesen, \u00e9s kiss\u00e9 behajl\u00edtott karral fogd meg a foganty\u00fat a comb fels\u0151 r\u00e9sz\u00e9nek magass\u00e1g\u00e1ban. A m\u00e1sik kezed cs\u00edp\u0151re teheted.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben emeld fel a karod oldalir\u00e1nyban kontroll\u00e1lt mozdulattal, enyh\u00e9n behajl\u00edtott k\u00f6ny\u00f6kkel. Tartsd fent 1-2 m\u00e1sodpercig. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. A sorozat v\u00e9gezt\u00e9vel v\u00e1lt kart \u00e9s csin\u00e1ld meg a gyakorlatot a m\u00e1sik karra is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, kontroll\u00e1latlan (r\u00e1ngat\u00f3z\u00f3) mozg\u00e1s, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni az Egykaros oldalemel\u00e9st csig\u00e1n\" class=\"wp-image-427935\" title=\"Hogyan kell helyesen v\u00e9gezni az Egykaros oldalemel\u00e9st csig\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Face_Pulls_Fejhez_huzas\"><\/span>9. Face Pulls \/ Fejhez h\u00faz\u00e1s<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 terpeszbe, a csig\u00e1s g\u00e9ppel szemben. Fogd meg mindk\u00e9t k\u00e9zzel a csiga tetej\u00e9re illesztett k\u00f6t\u00e9lhez r\u00f6gz\u00edtett foganty\u00fat. \u00c1llj egyenesen, \u00e9s emeld fel a karodat magad el\u00e9, kiss\u00e9 behajl\u00edtott k\u00f6ny\u00f6kkel.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Kil\u00e9gz\u00e9s k\u00f6zben egy kontroll\u00e1lt mozdulattal h\u00fazd a k\u00f6telet a homlokod fel\u00e9. A v\u00e1llak mellett oda kell figyelni a lapockak\u00f6zi izmok megmozgat\u00e1s\u00e1ra is. Az adapter felh\u00faz\u00e1sa ut\u00e1n tartsd is ott 1-2 m\u00e1sodpercig. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Felh\u00fazott v\u00e1llak, kontroll\u00e1latlan mozg\u00e1s, alacsony 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.com\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Hogyan kell helyesen v\u00e9gezni a Fejhez h\u00faz\u00e1st\" class=\"wp-image-427987\" title=\"Hogyan kell helyesen v\u00e9gezni a Fejhez h\u00faz\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_hatekonyan_edzeni_a_vallat\"><\/span>Hogyan lehet hat\u00e9konyan edzeni a v\u00e1llat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogy mire kell figyelni a v\u00e1llak edz\u00e9sekor, n\u00e9zd meg ezt a vide\u00f3t.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na ramena | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Da31FUmEl_0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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 te is tudni, hogyan \u00e1ll\u00edthatsz \u00f6ssze magadnak egy j\u00f3 edz\u00e9stervet? Tudjon meg err\u0151l t\u00f6bbet a cikk\u00fcnkb\u0151l: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan-3\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan \u00e1ll\u00edts \u00f6ssze j\u00f3 edz\u00e9stervet- tippek, gyakorlatok \u00e9s a leggyakoribb hib\u00e1k<\/strong><\/a><\/li>\n\n\n\n<li>Cikk\u00fcnkb\u0151l megtudhatod, melyik a megfelel\u0151 s\u00faly az egyes gyakorlatokhoz <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-sulyokat-kellene-emelnetek-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mekkora s\u00fallyal edz, ha izmosodni, er\u0151s\u00f6dni vagy \u00e9ppen fogyni szeretn\u00e9l?<\/a><\/strong><\/li>\n\n\n\n<li>Ha hat\u00e9kony edz\u00e9stippeket keresel a h\u00e1tad kidolgoztat\u00e1s\u00e1hoz, olvasd el a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 legjobb h\u00e1tizom gyakorlat<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/li>\n\n\n\n<li>Ahhoz, hogy a fels\u0151tested edz\u00e9se minden ter\u00fcletet kell\u0151k\u00e9ppen megmozgasson, ne feledkezz meg a bicepszedr\u0151l \u00e9s a tricepszedr\u0151l sem. Ha \u00f6tleteket keresn\u00e9l, olvasd el a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 legjobb bicepsz gyakorlat<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket \u00e9s hogy a tricepsz se maradjon ki, n\u00e9zz r\u00e1 a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 10 legjobb tricepsz gyakorlat<\/strong><\/a> cikk\u00fcnkre is.<\/li>\n\n\n\n<li>Ha izomt\u00f6meget szeretn\u00e9l n\u00f6velni, ki ne hagyd a<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/li>\n\n\n\n<li>Izom\u00e9p\u00edt\u00e9sen dolgozol, de semmi sem t\u00f6rt\u00e9nik? Olvasd el a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket is.<\/li>\n\n\n\n<li>Szeretn\u00e9d kisz\u00e1m\u00edtani a c\u00e9ljaihoz szabott ide\u00e1lis kal\u00f3ria- \u00e9s makrot\u00e1panyag-bevitelt? \u00cdme az <a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online energiabevitel \u00e9s makrot\u00e1panyag sz\u00e1mol\u00f3g\u00e9p.<\/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_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha el\u00e9g id\u0151t sz\u00e1nsz a v\u00e1llak edz\u00e9s\u00e9re, <strong>nagyobb, er\u0151sebb \u00e9s feszesebb deltoid izmokat<\/strong> szerezhetsz. Id\u0151vel az is fel fog t\u0171nni, hogy sz\u00e9lesebb a mellkasod, ami optikailag sz\u0171k\u00edti a derekad. Az edz\u00e9sterv elk\u00e9sz\u00edt\u00e9sekor ne hagyd ki a s\u00falyz\u00f3s nyom\u00e1st, a s\u00falyz\u00f3s oldalir\u00e1ny\u00fa emel\u00e9seket vagy a k\u00fcl\u00f6nb\u00f6z\u0151 v\u00e1llgyakorlatokat a csig\u00e1s g\u00e9pen. A <strong>k\u00fcl\u00f6nb\u00f6z\u0151 v\u00e1ltozatok be\u00e9p\u00edt\u00e9se biztos\u00edtja, hogy az edz\u00e9s sor\u00e1n a deltaizom mindh\u00e1rom r\u00e9sze dolgozzon.<\/strong>&nbsp;Mindig figyelj a technik\u00e1ra, \u00e9s arra, hogy az izmok a megfelel\u0151 m\u00f3don legyenek ig\u00e9nybe v\u00e9ve, \u00e9s hogy lassan, egyenletesen n\u00f6veld a terhel\u00e9st. Hetente k\u00e9t-h\u00e1rom alkalommal iktass be v\u00e1llgyakorlatokat az edz\u00e9sprogramodba. 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 \u00faj \u00f6tleteket szerezni a v\u00e1lledz\u00e9shez.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEdz\u00e9s el\u0151tti stimul\u00e1nsok\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTests\u00falyok \u00e9s nehez\u00e9kek\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 \u00e9p\u00edteni sz\u00e9les \u00e9s kerek v\u00e1llat? Pr\u00f3b\u00e1ld ki ezt a 9 hat\u00e9kony gyakorlatot \u00e9s v\u00e1ltozataikat k\u00e9zis\u00fallyal, s\u00falyr\u00faddal \u00e9s m\u00e1s, b\u00e1rmilyen edz\u0151teremben k\u00f6nnyen el\u00e9rhet\u0151 eszk\u00f6z seg\u00edts\u00e9g\u00e9vel. <\/p>\n","protected":false},"author":129,"featured_media":427749,"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-430000","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>9 szuper v\u00e1llgyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hat\u00e9kony gyakorlatok a kerek \u00e9s sz\u00e9les v\u00e1llakhoz. 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