{"id":479211,"date":"2023-06-27T16:09:42","date_gmt":"2023-06-27T14:09:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=479211"},"modified":"2023-06-27T16:09:45","modified_gmt":"2023-06-27T14:09:45","slug":"edzeslista-hasizmok","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/","title":{"rendered":"A 13 legjobb hasizomgyakorlat"},"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-hasizmok\/#Hogyan_kezdjunk_hozza_a_hasizom_edzesehez\" title=\"Hogyan kezdj\u00fcnk hozz\u00e1 a hasizom edz\u00e9s\u00e9hez?\">Hogyan kezdj\u00fcnk hozz\u00e1 a hasizom edz\u00e9s\u00e9hez?<\/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-hasizmok\/#A_13_leghatekonyabb_hasizomgyakorlat\" title=\"A 13 leghat\u00e9konyabb hasizomgyakorlat\">A 13 leghat\u00e9konyabb hasizomgyakorlat<\/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-hasizmok\/#1_Felules\" title=\"1. Fel\u00fcl\u00e9s\">1. Fel\u00fcl\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-hasizmok\/#2_Bicska\" title=\"2. Bicska\">2. Bicska<\/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-hasizmok\/#3_Bolcsotartas\" title=\"3. B\u00f6lcs\u0151tart\u00e1s\">3. B\u00f6lcs\u0151tart\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-hasizmok\/#4_Sprinter_felules\" title=\"4. Sprinter fel\u00fcl\u00e9s\">4. Sprinter fel\u00fcl\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#5_Forditott_haspres\" title=\"5. Ford\u00edtott haspr\u00e9s\">5. Ford\u00edtott haspr\u00e9s<\/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-hasizmok\/#6_Hegymaszas\" title=\"6. Hegym\u00e1sz\u00e1s\">6. Hegym\u00e1sz\u00e1s<\/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-hasizmok\/#7_Torzsforditas_sulyzoval\" title=\"7. T\u00f6rzsford\u00edt\u00e1s s\u00falyz\u00f3val\">7. T\u00f6rzsford\u00edt\u00e1s s\u00falyz\u00f3val<\/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-hasizmok\/#8_Plank_sullyal\" title=\"8. Plank s\u00fallyal\">8. Plank s\u00fallyal<\/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-hasizmok\/#9_Oldal_plank\" title=\"9. Oldal plank\">9. Oldal plank<\/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-hasizmok\/#10_Haspres_padon\" title=\"10. Haspr\u00e9s padon\">10. Haspr\u00e9s padon<\/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-hasizmok\/#11_Terdemeles_tolodzkodo_karon\" title=\"11. T\u00e9rdemel\u00e9s tol\u00f3dzkod\u00f3 karon\">11. T\u00e9rdemel\u00e9s tol\u00f3dzkod\u00f3 karon<\/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-hasizmok\/#12_Labemeles_tolodzkodo_karon\" title=\"12. L\u00e1bemel\u00e9s tol\u00f3dzkod\u00f3 karon\">12. L\u00e1bemel\u00e9s tol\u00f3dzkod\u00f3 karon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#13_Terdemeles_logasban\" title=\"13. T\u00e9rdemel\u00e9s l\u00f3g\u00e1sban\">13. T\u00e9rdemel\u00e9s l\u00f3g\u00e1sban<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#Mik_a_kovetkezo_lepesek\" title=\"Mik a k\u00f6vetkez\u0151 l\u00e9p\u00e9sek?\">Mik a k\u00f6vetkez\u0151 l\u00e9p\u00e9sek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Szeretn\u00e9l dolgozni a hasizmaidon, de csak a klasszikus fel\u00fcl\u00e9st \u00e9s a planket ismered? Ebben az esetben mai cikk\u00fcnk \u00faj dimenzi\u00f3kat nyit sz\u00e1modra, ahol nem kell egyetlen gyakorlatot t\u00f6bb sz\u00e1zszor megism\u00e9telned. Hat\u00e9kony <\/span><b>m\u00f3dszereket tal\u00e1lhatsz az egyenes, a ferde \u00e9s az als\u00f3 hasizom edz\u00e9s\u00e9re, kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra egyar\u00e1nt.<\/b><span style=\"font-weight: 400;\"> Ezek a gyakorlatok nem csak a t\u00f6rzsedet er\u0151s\u00edtik meg, ami n\u00e9lk\u00fcl\u00f6zhetetlen a helyes tart\u00e1shoz \u00e9s a funkcion\u00e1lis er\u0151h\u00f6z, de az \u00e9szrevehet\u0151en <\/span><b>er\u0151sebb \u00e9s laposabb hashoz is hozz\u00e1seg\u00edtenek. Ez pedig nem csak j\u00f3l n\u00e9z ki, de hozz\u00e1j\u00e1rul a jobb sportteljes\u00edtm\u00e9nyhez is.<\/b><\/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_kezdjunk_hozza_a_hasizom_edzesehez\"><\/span>Hogyan kezdj\u00fcnk hozz\u00e1 a hasizom edz\u00e9s\u00e9hez?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">A hasizmok nem csak a <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">kockahasr\u00f3l<\/span><\/a><span style=\"font-weight: 400;\"> sz\u00f3lnak \u2013 a rectus abdominis (egyenes hasizom), a transversus abdominis (har\u00e1nt hasizom), a k\u00fcls\u0151 ferde hasizom \u00e9s a bels\u0151 ferde hasizom tartozik k\u00f6z\u00e9j\u00fck. <\/span><b>Hogy a teljes hasi r\u00e9szt \u00e1tfog\u00f3an er\u0151s\u00edthesd, fontos, hogy olyan gyakorlatokat is felvegy\u00e9l edz\u00e9stervedbe, amelyek a fenti izomcsoportok mindegyik\u00e9t megdolgoztatj\u00e1k.<\/b><span style=\"font-weight: 400;\"> [1] <\/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;\">A hasizmok edz\u00e9s\u00e9re ugyanaz vonatkozik, mint az \u00f6sszes t\u00f6bbi izomcsoportra. Miel\u0151tt elkezded, ne felejts el alaposan bemeleg\u00edteni, p\u00e9ld\u00e1ul egy lend\u00fcletes s\u00e9t\u00e1val a fut\u00f3g\u00e9pen vagy <\/span><a href=\"https:\/\/gymbeam.hu\/ezust-szinu-fem-ugralokotel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">ugr\u00f3k\u00f6telez\u00e9ssel<\/span><\/a><span style=\"font-weight: 400;\">. Ezut\u00e1n j\u00f6het az edz\u00e9s f\u0151 r\u00e9sze; <\/span><b>a f\u00f3kusz eleinte az egyes gyakorlatok helyes technik\u00e1j\u00e1nak megismer\u00e9s\u00e9n van.<\/b><span style=\"font-weight: 400;\"> Csak ezt k\u00f6vet\u0151en kezdj <\/span><a href=\"https:\/\/gymbeam.hu\/testsulyok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">s\u00falyokkal<\/span><\/a><span style=\"font-weight: 400;\"> dolgozni, vagy pr\u00f3b\u00e1lj ki nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3kat.<\/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;\">A cikkben bemutatott gyakorlatokb\u00f3l k\u00f6nnyed\u00e9n \u00f6ssze\u00e1ll\u00edthatsz egy edz\u00e9stervet a hasizmok sz\u00e1m\u00e1ra. Kezd\u00e9sk\u00e9nt v\u00e1lasz ki <\/span><b>3-5 gyakorlatot, \u00e9s v\u00e9gezd \u0151ket 3 szettben, szettenk\u00e9nt 10-20 ism\u00e9tl\u00e9ssel.<\/b><span style=\"font-weight: 400;\"> Ha az \u00e1ll\u00f3k\u00e9pess\u00e9gre koncentr\u00e1lsz, mint p\u00e9ld\u00e1ul a plankgyakorlat sor\u00e1n, tartsd ki a testhelyzetet 10-60 m\u00e1sodpercig, fitts\u00e9gi szintedt\u0151l f\u00fcgg\u0151en. A hasizomgyakorlatokat v\u00e9gezheted v\u00e1ll-, kar- vagy m\u00e1s izomcsoportok edz\u00e9se mellett is, de k\u00fcl\u00f6n edz\u00e9snapon is. A gyakorlatok alkalmaz\u00e1s\u00e1val emellett k\u00f6redz\u00e9st vagy magas intenzit\u00e1s\u00fa sorozatos edz\u00e9st (<\/span><a href=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">HIIT<\/span><\/a><span style=\"font-weight: 400;\">) is v\u00e9gezhetsz.<\/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;\">Hogy eredm\u00e9nyeket \u00e9rhess el, fontos, hogy k\u00f6vetkezetesen v\u00e9gezd a hasizomedz\u00e9seket. Nem aj\u00e1nlott az izomcsoport t\u00falterhel\u00e9se \u00e9s mindennapos edz\u00e9se sem, mivel ebben az esetben az izmok nem tudnak megfelel\u0151en regener\u00e1l\u00f3dni. Kezd\u0151k sz\u00e1m\u00e1ra az <\/span><b>\u00e1tfog\u00f3 hasizomedz\u00e9s hetente 2-3 alkalommal<\/b><span style=\"font-weight: 400;\"> aj\u00e1nlott, m\u00edg halad\u00f3k felemelhetik ezt heti 4 alkalomra. Ne felejtsd el, hogy er\u0151edz\u00e9sek ut\u00e1n az izomregener\u00e1ci\u00f3 k\u00f6r\u00fclbel\u00fcl 24-72 \u00f3r\u00e1t \u00f6lel fel. Ez\u00e9rt amikor edz\u00e9stervedet \u00e9s az egyes izomcsoportokra f\u00f3kusz\u00e1l\u00f3 heti alkalmak sz\u00e1m\u00e1t tervezed, sz\u00e1molj az izomregener\u00e1ci\u00f3hoz sz\u00fcks\u00e9ges id\u0151vel is. [2\u20134]&nbsp;<\/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 lapos\u00edtani \u00e9s er\u0151s\u00edteni szeretn\u00e9d a hasadat, sz\u00e9lesk\u00f6r\u0171 megk\u00f6zel\u00edt\u00e9sre van sz\u00fcks\u00e9ged. Az al\u00e1bbi cikkben \u00f6tleteket tal\u00e1lhatsz a lapos \u00e9s izmos has kidolgoz\u00e1s\u00e1ra: <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Fogyj a hasadr\u00f3l, \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en<\/b><\/a><\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en Hogyan kezdj hozz\u00e1 a hasizmok edz\u00e9s\u00e9hez?\" class=\"wp-image-475734\" width=\"843\" height=\"562\" title=\"magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en Hogyan kezdj hozz\u00e1 a hasizmok edz\u00e9s\u00e9hez?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_13_leghatekonyabb_hasizomgyakorlat\"><\/span>A 13 leghat\u00e9konyabb hasizomgyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Ha a k\u00f6vetkez\u0151 gyakorlatokat be\u00e9p\u00edted edz\u00e9stervedbe, <\/span><b>\u00e1tfog\u00f3 m\u00f3don edzheted a fel\u00fcletes \u00e9s a m\u00e9ly hasizmokat,<\/b><span style=\"font-weight: 400;\"> amelyek a t\u00f6rzset alkotj\u00e1k. Ezek a gyakorlatok v\u00e9gezhet\u0151k konditeremben, de legt\u00f6bbj\u00fck otthon is, egy <\/span><a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">edz\u0151sz\u0151nyeg<\/span><\/a><span style=\"font-weight: 400;\"> seg\u00edts\u00e9g\u00e9vel, saj\u00e1t tests\u00fallyal. Egyes gyakorlatokhoz haszn\u00e1lhatsz eszk\u00f6z\u00f6ket is, p\u00e9ld\u00e1ul <\/span><a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">egykezes s\u00falyz\u00f3t<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">kettlebellt<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">s\u00falyt\u00e1rcs\u00e1t<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">edz\u0151p<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><\/span><a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">dot<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.hu\/falra-rogzitheto-huzodzkodo-rud-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">h\u00faz\u00f3dzkod\u00f3 rudat<\/span><\/a><span style=\"font-weight: 400;\"> vagy h\u00e1tt\u00e1ml\u00e1s tol\u00f3dzkod\u00f3 \u00e1llv\u00e1nyt.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Felules\"><\/span>1. Fel\u00fcl\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj a h\u00e1tadra behajl\u00edtott l\u00e1bakkal \u00fagy, hogy a sarkad vagy a teljes talpad \u00e9rje a talajt. Finoman \u00e9rintsd az ujjhegyeidet a fejed oldal\u00e1hoz, a k\u00f6ny\u00f6k\u00f6det pedig tartsd nyitva. Ha \u00fagy \u00e9rzed, nem b\u00edrod nyitva tartani, tedd keresztbe a kezeidet a mellkasodon. A h\u00e1t als\u00f3 r\u00e9sze al\u00e1 helyezhetsz \u00f6sszehajtott <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/szurke-torolkozo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">t\u00f6r\u00f6lk\u00f6z\u0151t<\/span><\/a><span style=\"font-weight: 400;\"> vagy <a href=\"https:\/\/gymbeam.hu\/abmat-felulesekhez-gymbeam\" target=\"_blank\" aria-label=\"ABmatet fel\u00fcl\u00e9sekhez (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ABmatet fel\u00fcl\u00e9sekhez<\/a><\/span><a href=\"https:\/\/gymbeam.com\/abmat-for-sit-ups-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\"> <\/span><\/a><span style=\"font-weight: 400;\">is, hogy hat\u00e9konyan aktiv\u00e1ld a has izmait.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben fokozatosan felemeled a sz\u0151nyegr\u0151l a fejedet, a h\u00e1tad fels\u0151-, majd als\u00f3 r\u00e9sz\u00e9t, \u00e9s kiegyenes\u00edted a t\u00f6rzsed. Ek\u00f6zben el\u0151re n\u00e9zz, \u00e9s figyelj r\u00e1, hogy a fejed ne d\u0151lj\u00f6n t\u00fals\u00e1gosan el\u0151re. Ezut\u00e1n sz\u00edvd be a leveg\u0151t, \u00e9s kontroll\u00e1lt mozdulatokkal t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba. Ism\u00e9teld meg a gyakorlatot.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> a kezek t\u00fal er\u0151s hozz\u00e1nyom\u00e1sa a fejhez, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a fel\u00fcl\u00e9st?\" class=\"wp-image-475862\" title=\"Hogyan v\u00e9gezz\u00fck a fel\u00fcl\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Fel\u00fcl\u00e9s s\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A kiindul\u00f3 testhelyzet ugyanaz, az egyetlen k\u00fcl\u00f6nbs\u00e9g, hogy <\/span><a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">s\u00falyt\u00e1rcs\u00e1t<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">egykezes s\u00falyz\u00f3t<\/span><\/a><span style=\"font-weight: 400;\"> vagy kettlebellt tartasz k\u00e9t k\u00e9zzel a mellkasod el\u0151tt. Mik\u00f6zben felfel\u00e9 mozogsz, fokozatosan ny\u00fajtsd ki a kezedet, am\u00edg teljesen kiny\u00fajtott \u00e1llapotba nem \u00e9rnek a fejed felett. Ezut\u00e1n kontroll\u00e1lt mozdulatokkal t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba, \u00e9s folytasd a tov\u00e1bbi ism\u00e9tl\u00e9sekkel.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a fel\u00fcl\u00e9st s\u00fallyal?\" class=\"wp-image-475878\" title=\"Hogyan v\u00e9gezz\u00fck a fel\u00fcl\u00e9st s\u00fallyal?\"\/><\/figure>\n<\/div>\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. Fel\u00fcl\u00e9s medicinlabd\u00e1val<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Ez a gyakorlat a crossfit-edz\u00e9sek gyakori eleme. Az alapv\u00e1ltozatt\u00f3l annyiban t\u00e9r el, hogy a t\u00e9rdet behajl\u00edtjuk, a l\u00e1bfejet \u00f6sszez\u00e1rjuk, a t\u00e9rd pedig kifel\u00e9 n\u00e9z. Mik\u00f6zben lefekszel, ny\u00fajtsd ki a karodat, mik\u00f6zben k\u00e9t k\u00e9zzel egy <\/span><a href=\"https:\/\/gymbeam.hu\/medicinlabda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">medicinlabd\u00e1t<\/span><\/a><span style=\"font-weight: 400;\"> tartasz. Ezut\u00e1n aktiv\u00e1ld a hasizmokat, \u00e9s emeld fel magad a talajr\u00f3l a labd\u00e1val egy\u00fctt, \u00e9rintsd meg a l\u00e1bad el\u0151tti talajt a labd\u00e1val, majd t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba. Ez a v\u00e1ltozat kiss\u00e9 nagyobb kih\u00edv\u00e1st jelent, ez\u00e9rt els\u0151sorban halad\u00f3knak aj\u00e1nlott.<\/span><\/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=\"36133,36304,73135,74398,76849,78091\" ><\/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_Bicska\"><\/span>2. Bicska<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj a h\u00e1tadra, \u00e9s ny\u00fajtsd ki a karod a fejed f\u00f6l\u00f6tt. A l\u00e1baid tartsd egyenesen, \u00e9s emeld \u0151ket p\u00e1r centivel a talaj f\u00f6l\u00e9.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben a fejedet \u00e9s a t\u00f6rzsedet felemeled a sz\u0151nyegr\u0151l. Ek\u00f6zben h\u00fazd az enyh\u00e9n behajl\u00edtott t\u00e9rdeidet a mellkasod fel\u00e9, \u00e9s pr\u00f3b\u00e1ld meg\u00e9rinteni a l\u00e1badat a kezeiddel. Ezut\u00e1n sz\u00edvd be a leveg\u0151t, \u00e9s t\u00e9rj vissza a kiindul\u00f3 poz\u00edci\u00f3ba. Ism\u00e9teld meg a gyakorlatot.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> korl\u00e1tozott mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s, a h\u00e1t g\u00f6rb\u00edt\u00e9se.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a bicskagyakorlatot?\" class=\"wp-image-475958\" title=\"Hogyan v\u00e9gezz\u00fck a bicskagyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicskafel\u00fcl\u00e9s s\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A gyakorlatot nehezebb\u00e9 teheted, ha egykezes s\u00falyz\u00f3t, s\u00falyt\u00e1rcs\u00e1t vagy egy kisebb medicinlabd\u00e1t tartasz a kezedben. Emellett haszn\u00e1lhatsz <\/span><a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">csukl\u00f3- vagy bokas\u00falyt<\/span><\/a><span style=\"font-weight: 400;\"> is, hogy intenz\u00edvebb\u00e9 tedd a mozdulatsort.<\/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=\"3_Bolcsotartas\"><\/span>3. B\u00f6lcs\u0151tart\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj a f\u00f6ldre a fejed f\u00f6l\u00f6tt kiny\u00fajtott karokkal. A l\u00e1bad tartsd egyenesen, \u00e9s emeld k\u00f6r\u00fclbel\u00fcl 20-30 centivel a talaj f\u00f6l\u00e9.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> l\u00e9legezz szabadon, \u00e9s pr\u00f3b\u00e1ld legal\u00e1bb 10 m\u00e1sodpercen kereszt\u00fcl tartani ezt a testhelyzetet. A gyakorlatot k\u00f6nnyebb\u00e9 teheted, ha jobban behajl\u00edtod a l\u00e1baidat \u00e9s magasabbra emeled \u0151ket. Nehezebb\u00e9 is teheted azonban, ha teljesen kiny\u00fajtod a l\u00e1baidat \u00e9s lejjebb engeded \u0151ket. Az id\u0151 letelte ut\u00e1n tedd le a l\u00e1baidat, tarts egy r\u00f6vid pihen\u0151t, majd 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;\"> t\u00fal r\u00f6vid ideig kitartott testhelyzet, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek felemel\u00e9se a talajr\u00f3l.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a b\u00f6lcs\u0151tart\u00e1st?\" class=\"wp-image-475798\" title=\"Hogyan v\u00e9gezz\u00fck a b\u00f6lcs\u0151tart\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. B\u00f6lcs\u0151tart\u00e1s s\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Ezt a gyakorlatot is kem\u00e9nyebb\u00e9 teheted, ha egy kisebb s\u00falyz\u00f3t vagy s\u00falyt\u00e1rcs\u00e1t tartasz a kezedben. Emellett a <\/span><a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">csukl\u00f3- vagy bokas\u00faly<\/span><\/a><span style=\"font-weight: 400;\"> haszn\u00e1lata is hat\u00e1sos lehet.<\/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. B\u00f6lcs\u0151hinta<\/h4>\n\n\n\n<p>A statikus testhelyzet megtart\u00e1sa helyett finoman el\u0151re-h\u00e1tra hint\u00e1zhatsz a gyakorlat v\u00e9grehajt\u00e1sa k\u00f6zben. A c\u00e9l a stabil poz\u00edci\u00f3 megtat\u00e1sa, k\u00fcl\u00f6n\u00f6sen a t\u00f6rzs\u00e9, mik\u00f6zben a tested hagyod hint\u00e1zni. Csak mozgasd a fels\u0151 \u00e9s als\u00f3 v\u00e9gtagjaidat fel-le p\u00e1r centivel.<\/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_Sprinter_felules\"><\/span>4. Sprinter fel\u00fcl\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj a h\u00e1tadra kiny\u00fajtott l\u00e1bakkal. Emeld a fejed \u00e9s a l\u00e1bfejed p\u00e1r centivel a sz\u0151nyeg f\u00f6l\u00e9, mik\u00f6zben a karjaid az oldaladn\u00e1l pihennek.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben felemeled \u00e9s behajl\u00edtod a bal l\u00e1badat. Ek\u00f6zben emeld fel a jobb karodat is, \u00e9s a tenyeredet k\u00f6zel\u00edtsd a l\u00e1bfejed fel\u00e9. Ezut\u00e1n sz\u00edvd be a leveg\u0151t, \u00e9s t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a mozdulatot a m\u00e1sik oldalon.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> korl\u00e1tozott mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozdulatok.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"Sprinter fel\u00fcl\u00e9s a hasizom edz\u00e9s\u00e9re\" class=\"wp-image-475910\" title=\"Sprinter fel\u00fcl\u00e9s a hasizom edz\u00e9s\u00e9re\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter fel\u00fcl\u00e9s s\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A gyakorlatot kem\u00e9nyebb\u00e9 teheted, ha <\/span><a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">bokas\u00falyt<\/span><\/a><span style=\"font-weight: 400;\"> is haszn\u00e1lsz.<\/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=\"5_Forditott_haspres\"><\/span>5. Ford\u00edtott haspr\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj le a f\u00f6ldre, a kezeidet pedig helyezd k\u00e9nyelmesen magad mell\u00e9. Enyh\u00e9n hajl\u00edtsd be a t\u00e9rded, \u00e9s emeld fel a l\u00e1badat a talajr\u00f3l.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><b>Kivitelez\u00e9s: <\/b><\/span><span style=\"font-weight: 400;\">f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben a medenc\u00e9det \u00e9s a h\u00e1t als\u00f3 r\u00e9sz\u00e9t p\u00e1r centivel elemeled a talajr\u00f3l. Sz\u00edvd be a leveg\u0151t, \u00e9s t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a gyakorlatot. Figyelj r\u00e1, hogy a mozdulatsort a hasizmok seg\u00edts\u00e9g\u00e9vel ind\u00edtsd meg.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, kontroll\u00e1latlan mozdulatok.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9st?\" class=\"wp-image-476006\" title=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Ford\u00edtott haspr\u00e9s fitness labd\u00e1val<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A gyakorlathoz <\/span><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">fitness labd<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"\u00e1 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1<\/a><\/span><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">t<\/span><\/a><span style=\"font-weight: 400;\"> is haszn\u00e1lhatsz. Helyezd a labd\u00e1t a bok\u00e1id k\u00f6z\u00e9, \u00e9s finoman nyomd \u00f6ssze. Ezut\u00e1n v\u00e9gezd el ugyanazokat a mozdulatokat, mint az alapv\u00e1ltozat sor\u00e1n, \u00e9s emeld fel a medenc\u00e9det \u00e9s a l\u00e1baidat.<\/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_Hegymaszas\"><\/span>6. Hegym\u00e1sz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> t\u00e9rdelj a talajra, majd vegy\u00e9l fel magas plank poz\u00edci\u00f3t. A tenyered helyezd a talajra, v\u00e1llsz\u00e9less\u00e9gn\u00e9l kicsit sz\u00e9lesebben, sz\u00e9tt\u00e1rt ujjakkal. A v\u00e1llaidat tartsd a f\u00fcledt\u0151l t\u00e1vol, a lapock\u00e1kat pedig szor\u00edtsd \u00f6ssze. Aktiv\u00e1ld a t\u00f6rzs izmait, hogy a tested egyenes vonalban \u00e1lljon. Ne hajl\u00edtsd meg a h\u00e1tadat, k\u00fcl\u00f6n\u00f6s tekintettel az \u00e1gy\u00e9ki r\u00e9szre.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, hajl\u00edtsd be az egyik l\u00e1badat, \u00e9s k\u00f6zel\u00edts vele a kiny\u00fajtott kar k\u00f6ny\u00f6ke fel\u00e9. Ezut\u00e1n t\u00e9rj vissza a kezd\u0151 poz\u00edci\u00f3ba, \u00e9s azonnal ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik l\u00e1baddal.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> a h\u00e1t g\u00f6rb\u00edt\u00e9se, a cs\u00edp\u0151 talaj fel\u00e9 s\u00fcllyed\u00e9se, a medence t\u00falzott kiemel\u00e9se, el\u00e9gtelen mozg\u00e1startom\u00e1ny.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a hegym\u00e1sz\u00e1st?\" class=\"wp-image-475814\" title=\"Hogyan v\u00e9gezz\u00fck a hegym\u00e1sz\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hegym\u00e1sz\u00e1s egyens\u00falylabd\u00e1val<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A gyakorlat k\u00f6zben az egyens\u00falyodat is pr\u00f3bat\u00e9tel el\u00e9 \u00e1ll\u00edthatod, ha <\/span><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-85-cm-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">fitness <\/span><\/a><span style=\"font-weight: 400;\"><a aria-label=\"l (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a><\/span><a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-85-cm-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">abd\u00e1t<\/span><\/a><span style=\"font-weight: 400;\"> vagy <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" aria-label=\"egyens\u00falyfejleszt\u0151t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00falyfejleszt\u0151t<\/a> haszn\u00e1lsz. T\u00e1maszkodj r\u00e1 a kezeddel, \u00e9s az alapvari\u00e1ci\u00f3hoz hasonl\u00f3an v\u00e9gezd a gyakorlatot.<\/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_Torzsforditas_sulyzoval\"><\/span>7. T\u00f6rzsford\u00edt\u00e1s s\u00falyz\u00f3val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> \u00fclj le a sz\u0151nyegre f\u00fcgg\u0151leges testtart\u00e1sban, enyh\u00e9n h\u00e1trafel\u00e9 billentett h\u00e1ttal. A fejed k\u00f6vesse a gerinc vonal\u00e1t. Hajl\u00edtsd be 90 fokban a t\u00e9rdeidet, \u00e9s emeld fel \u0151ket, hogy a s\u00edpcsontod p\u00e1rhuzamos legyen a talajjal. Kezd\u0151k emelhetik csak p\u00e1r centim\u00e9ter magasra a l\u00e1bukat, de a f\u00f6ld\u00f6n is tarthatj\u00e1k. Er\u0151sen fogj meg egy <\/span><a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">egykezes s\u00falyz\u00f3t<\/span><\/a><span style=\"font-weight: 400;\"> a k\u00e9t v\u00e9g\u00e9n.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\">&nbsp;f\u00fajd ki a leveg\u0151t, \u00e9s a s\u00falyz\u00f3val a kezedben ford\u00edtsd a fels\u0151tested \u00e9s a karodat az egyik oldalra. Figyelj r\u00e1, hogy aktiv\u00e1ld a hasizmaidat, \u00e9s mozg\u00e1s k\u00f6zben tartsd egyenesen a h\u00e1tadat. Ezut\u00e1n \u00e1tmenet n\u00e9lk\u00fcl fordulj a m\u00e1sik ir\u00e1nyba.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t g\u00f6rb\u00fcl\u00e9se.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a t\u00f6rzsford\u00edt\u00e1st?\" class=\"wp-image-475846\" title=\"Hogyan v\u00e9gezz\u00fck a t\u00f6rzsford\u00edt\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. T\u00f6rzsford\u00edt\u00e1s kettlebellel<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">S\u00falyz\u00f3 helyett kettlebellt, medicinlabd\u00e1t vagy <\/span><a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">s\u00falylabd\u00e1t<\/span><\/a><span style=\"font-weight: 400;\"> is haszn\u00e1lhatsz a gyakorlathoz. A gyakorlat v\u00e9grehajt\u00e1sa megegyezik az alapvari\u00e1ci\u00f3\u00e9val.<\/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=\"8_Plank_sullyal\"><\/span>8. Plank s\u00fallyal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> t\u00e9rdelj a f\u00f6ldre, majd vegy\u00e9l fel alkartart\u00e1s\u00fa (alacsony) plank poz\u00edci\u00f3t. Helyezz egy s\u00falyt\u00e1rcs\u00e1t a h\u00e1tad als\u00f3 r\u00e9sz\u00e9re. Ha seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged, k\u00e9rd meg az egyik edz\u0151t\u00e1rsadat. A v\u00e1lladat engedd le, t\u00e1vol a f\u00fcleidt\u0151l, a lapock\u00e1idat pedig szor\u00edtsd \u00f6ssze. A k\u00f6ny\u00f6k\u00f6dnek k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get kell bez\u00e1rnia a testeddel. Aktiv\u00e1ld a t\u00f6rzsedet, \u00e9s pr\u00f3b\u00e1lj egyenes testtart\u00e1st megtartani. Ker\u00fcld el a h\u00e1t g\u00f6rb\u00edt\u00e9s\u00e9t, k\u00fcl\u00f6n\u00f6s tekintettel az \u00e1gy\u00e9ki r\u00e9szre.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> l\u00e9legezz szabadon, aktiv\u00e1ld a t\u00f6rzs izmait, \u00e9s pr\u00f3b\u00e1ld megtartani ezt a poz\u00edci\u00f3t p\u00e1r m\u00e1sodpercig (az id\u0151t sport\u00f3r\u00e1val vagy a telefonoddal m\u00e9rheted). Ezut\u00e1n t\u00e1vol\u00edtsd el a t\u00e1rcs\u00e1t a h\u00e1tadr\u00f3l, pihenj egy kicsit, majd j\u00f6het az \u00fajabb k\u00f6r.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> a h\u00e1t g\u00f6rb\u00edt\u00e9se, a cs\u00edp\u0151 a talaj fel\u00e9 s\u00fcllyed\u00e9se, a medence t\u00falzott kiemel\u00e9se.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ha \u00e9rdekel, hogyan hat a rendszeres plankel\u00e9s a testedre, ne hagyd ki <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Hogyan v\u00e1ltoztatja meg a plankgyakorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny<\/b><\/a><span style=\"font-weight: 400;\"> c\u00edm\u0171 cikk\u00fcnket.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a plankgyakorlatot s\u00fallyal?\" class=\"wp-image-475830\" title=\"Hogyan v\u00e9gezz\u00fck a plankgyakorlatot s\u00fallyal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank<\/h4>\n\n\n\n<p>Kezd\u0151k sz\u00e1m\u00e1ra a hagyom\u00e1nyos plank aj\u00e1nlott a s\u00fallyal v\u00e9gzett v\u00e1ltozat helyett. Alkaron vagy kiny\u00fajtott karokkal is v\u00e9gezheted.\r\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. Plank egyens\u00falylabd\u00e1val<\/h4>\n\n\n\n<p>A gyakorlat nagyobb kih\u00edv\u00e1st jelent\u0151 v\u00e1ltozat\u00e1t fitness labd\u00e1val vagy m\u00e1s egyens\u00falyfejleszt\u0151 eszk\u00f6zzel is v\u00e9gezheted. T\u00e1maszkodj r\u00e1 a fels\u0151 vagy az als\u00f3 v\u00e9gtagjaiddal, \u00e9s pr\u00f3b\u00e1lj stabil poz\u00edci\u00f3t megtartani, mint ahogyan hagyom\u00e1nyos plank k\u00f6zben tenn\u00e9d.\r\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\">3. Plank hevederrel<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Hasizomedz\u00e9seidet \u00fagy is feldobhatod, hogy a plankgyakorlatot <\/span><a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 heveder<\/span><\/a><span style=\"font-weight: 400;\"> seg\u00edts\u00e9g\u00e9vel v\u00e9gzed. Tedd a l\u00e1bad a hurkokba, emeld magad addig, am\u00edg a karjaid ki nem egyenesednek, majd tartsd meg ezt a stabil testhelyzetet.<\/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_Oldal_plank\"><\/span>9. Oldal plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> fek\u00fcdj az oldaladra kiny\u00fajtott l\u00e1bakkal. A l\u00e1baidat tartsd egym\u00e1son vagy egym\u00e1s m\u00f6g\u00f6tt. Emelkedj fel alkart\u00e1maszba, \u00e9s aktiv\u00e1ld a t\u00f6rzs izmait, mik\u00f6zben a m\u00e1sik karodat kiny\u00fajtod a plafon fel\u00e9.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> l\u00e9legezz szabadon, mik\u00f6zben megpr\u00f3b\u00e1lod tartani a testhelyzetet p\u00e1r m\u00e1sodpercig. Ezut\u00e1n pihenj egy kicsit, v\u00e1lts oldalt, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> a h\u00e1t g\u00f6rb\u00edt\u00e9se, a cs\u00edp\u0151 talaj fel\u00e9 s\u00fcllyed\u00e9se.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"Hogyan v\u00e9gezz\u00fck az oldal planket?\" class=\"wp-image-475782\" title=\"Hogyan v\u00e9gezz\u00fck az oldal planket?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Oldal plank cs\u00edp\u0151ejt\u00e9ssel<\/h4>\n\n\n\n<p>A kiindul\u00f3 testhelyzet ugyanaz, csak a fel\u00fcl l\u00e9v\u0151 karodat kell az oldaladhoz tenned. Ezut\u00e1n engedd a cs\u00edp\u0151det p\u00e1r centivel k\u00f6zelebb a talajhoz, majd emeld vissza a kezd\u0151 poz\u00edci\u00f3ba. V\u00e9gezz 6-12 ism\u00e9tl\u00e9st, majd v\u00e1lts oldalt.<\/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. Oldalplank l\u00e1bemel\u00e9ssel<\/h4>\n\n\n\n<p>Ebben a v\u00e1ltozatban val\u00f3di csillag leszel! A kezd\u0151 helyzetben emeld fel a fel\u00fcl l\u00e9v\u0151 karodat \u00e9s l\u00e1badat \u00fagy, hogy csillagalakot vegy\u00e9l fel. Pr\u00f3b\u00e1ld megtartani ezt a poz\u00edci\u00f3t p\u00e1r m\u00e1sodpercig, majd tarts egy r\u00f6vid sz\u00fcnetet, miel\u0151tt oldalt v\u00e1ltasz.<\/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=\"10_Haspres_padon\"><\/span>10. Haspr\u00e9s padon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> \u00fclj egy lapos <\/span><a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">padra<\/span><\/a><span style=\"font-weight: 400;\"> vagy <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" aria-label=\"ugr\u00f3dobozra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3dobozra<\/a>. Egyenesen \u00fclj, \u00e9s a h\u00e1tad enyh\u00e9n d\u00f6ntsd h\u00e1tra. Fogd m<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben behajl\u00edtod a t\u00e9rdedet, \u00e9s a mellkasodhoz k\u00f6zel\u00edted. Ezzel egy id\u0151ben, fesz\u00edtsd el\u0151re a t\u00f6rzsedet, hogy a t\u00e9rdedhez \u00e9rjen. Ezut\u00e1n sz\u00edvd be a leveg\u0151t, t\u00e9rj vissza a kezd\u0151 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t g\u00f6rb\u00fcl\u00e9se.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st padon?\" class=\"wp-image-475894\" title=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st padon?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Haspr\u00e9s padon, oldalra<\/h4>\n\n\n\n<p>Ha jobban meg szeretn\u00e9d dolgoztatni a ferde hasizmokat, a t\u00e9rdeidet pr\u00f3b\u00e1ld az egyik v\u00e1llad fel\u00e9 h\u00fazni. V\u00e1ltogasd, hogy a jobb vagy a bal v\u00e1llad fel\u00e9 v\u00e9gzed a mozg\u00e1st.\r\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. Haspr\u00e9s padon, s\u00fallyal<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">A gyakorlatot m\u00e9g nehezebb\u00e9 teheted, ha extra s\u00fallyal dolgozol. Ez lehet bokas\u00faly, de egy kisebb <\/span><a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">k\u00e9zis\u00falyz\u00f3t<\/span><\/a><span style=\"font-weight: 400;\"> is tarthatsz a l\u00e1baiddal.<\/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=\"11_Terdemeles_tolodzkodo_karon\"><\/span>11. T\u00e9rdemel\u00e9s tol\u00f3dzkod\u00f3 karon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> tartsd magad a karon \u00fagy, hogy a k\u00f6ny\u00f6k\u00f6d a kart\u00e1maszon pihenjen, a h\u00e1tadat pedig t\u00e1maszd meg. A l\u00e1baid kiny\u00fajtva l\u00f3gjanak lefel\u00e9.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s ezzel egy id\u0151ben aktiv\u00e1ld a hasizmokat, mik\u00f6zben a t\u00e9rdeidet a mellkasod fel\u00e9 emeled. Ezut\u00e1n kontroll\u00e1lt mozdulatokkal engedd le \u0151ket, \u00e9s 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;\"> kontroll\u00e1latlan mozdulatok, a l\u00e1blend\u00edt\u00e9s lend\u00fclet\u00e9nek kihaszn\u00e1l\u00e1sa, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rdemel\u00e9st tol\u00f3dzkod\u00f3 karon?\" class=\"wp-image-475974\" title=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rdemel\u00e9st tol\u00f3dzkod\u00f3 karon?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. T\u00e9rdemel\u00e9s oldalra tol\u00f3dzkod\u00f3 karon<\/h4>\n\n\n\n<p>Ha a t\u00e9rdeidet oldalra ford\u00edtva h\u00fazod felfel\u00e9 (a v\u00e1llak fel\u00e9), a ferde hasizmokat is megoldoztathatod.\r\n<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 t\u00e9rdemel\u00e9st tol\u00f3dzkod\u00f3 karon?\" class=\"wp-image-475926\" title=\"Hogyan v\u00e9gezz\u00fck az oldals\u00f3 t\u00e9rdemel\u00e9st tol\u00f3dzkod\u00f3 karon?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Labemeles_tolodzkodo_karon\"><\/span>12. L\u00e1bemel\u00e9s tol\u00f3dzkod\u00f3 karon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> tartsd magad a karon \u00fagy, hogy a k\u00f6ny\u00f6k\u00f6d a kart\u00e1maszon pihenjen, a h\u00e1tadat pedig t\u00e1maszd meg. A l\u00e1baid kiny\u00fajtva l\u00f3gjanak lefel\u00e9.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\">&nbsp;f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben enyh\u00e9n behajl\u00edtott l\u00e1baidat a tol\u00f3dzkod\u00f3 kar magass\u00e1g\u00e1ig emeled. Ezut\u00e1n kontroll\u00e1lt mozdulatokkal engedd le \u0151ket, \u00e9s 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;\"> kontroll\u00e1latlan mozdulatok, a l\u00e1blend\u00edt\u00e9s lend\u00fclet\u00e9nek kihaszn\u00e1l\u00e1sa, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a l\u00e1bemel\u00e9st tol\u00f3dzkod\u00f3 karon?\" class=\"wp-image-475990\" title=\"Hogyan v\u00e9gezz\u00fck a l\u00e1bemel\u00e9st tol\u00f3dzkod\u00f3 karon?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Terdemeles_logasban\"><\/span>13. T\u00e9rdemel\u00e9s l\u00f3g\u00e1sban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Kiindul\u00f3 testhelyzet:<\/b><span style=\"font-weight: 400;\"> kapaszkodj fel egy h\u00faz\u00f3dzkod\u00f3 r\u00fadra, szor\u00edtsd \u00f6ssze a lapock\u00e1kat, a l\u00e1badat pedig tartsd kiny\u00fajtva.<\/span><\/li>\n\n\n\n<li><b>Kivitelez\u00e9s:<\/b><span style=\"font-weight: 400;\"> f\u00fajd ki a leveg\u0151t, \u00e9s aktiv\u00e1ld a hasizmokat, mik\u00f6zben a t\u00e9rdeidet a t\u00f6rzsed fel\u00e9 emeled. A lapock\u00e1dat tartsd leengedve a mozdulatsor k\u00f6zben. Sz\u00edvd be a leveg\u0151t, mik\u00f6zben visszat\u00e9rsz a kezd\u0151 poz\u00edci\u00f3ba, \u00e9s ism\u00e9teld meg a gyakorlatot. Ha f\u00fcggeszked\u00e9s k\u00f6zben kilengsz, r\u00f6vid ideig l\u00f3gj mozdulatlanul, \u00e9s fesz\u00edtsd meg a t\u00f6rzsedet, hogy visszanyerd a mozg\u00e1skontrollt.<\/span><\/li>\n\n\n\n<li><b>Gyakori hib\u00e1k:<\/b><span style=\"font-weight: 400;\"> kileng\u00e9s, kontroll\u00e1latlan mozdulatok, a lapock\u00e1k megemel\u00e9se, a l\u00e1blend\u00edt\u00e9s lend\u00fclet\u00e9nek kihaszn\u00e1l\u00e1sa.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rdemel\u00e9st l\u00f3g\u00e1sban?\" class=\"wp-image-475750\" title=\"Hogyan v\u00e9gezz\u00fck a t\u00e9rdemel\u00e9st l\u00f3g\u00e1sban?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A gyakorlat egy\u00e9b vari\u00e1ci\u00f3i:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. T\u00e9rdemel\u00e9s gy\u0171r\u0171n<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Ha van k\u00e9zn\u00e9l <\/span><a href=\"https:\/\/gymbeam.hu\/crossfit-tornagyuru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400;\">tornagy\u0171r\u0171d<\/span><\/a><span style=\"font-weight: 400;\">, azon is f\u00fcggeszkedhetsz, \u00e9s v\u00e9grehajthatod ugyanezt a gyakorlatot. Azt azonban tartsd \u00e9szben, hogy ilyenkor t\u00f6bb kilend\u00fcl\u00e9st tapasztalhatsz, ami a nagy mozg\u00e1skontrollt \u00e9s a t\u00f6rzs izmainak er\u0151sebb aktiv\u00e1l\u00e1s\u00e1t k\u00f6veteli meg.<\/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. L\u00e1bujj a r\u00fadhoz<\/h4>\n\n\n\n<p>A gyakorlat kem\u00e9nyebb v\u00e1ltozata, amikor a kiny\u00fajtott l\u00e1bakat a r\u00fadhoz h\u00fazod fel. F\u00fcggeszked\u00e9s k\u00f6zben emeld addig a l\u00e1baidat, am\u00edg azok el nem \u00e9rik a rudat. Nem kell m\u00e1r els\u0151 ism\u00e9tl\u00e9sre el\u00e9rned a maxim\u00e1lis magass\u00e1got. Kezdhetsz cs\u00edp\u0151magass\u00e1gig emelt l\u00e1bbal, majd fokozatosan n\u00f6veld a mozg\u00e1startom\u00e1nyt az ism\u00e9tl\u00e9sek sor\u00e1n.<\/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;\">H\u00faz\u00f3dzkod\u00f3 r\u00fadon a teljes fels\u0151test megedz\u00e9s\u00e9re alkalmas gyakorlatokat v\u00e9gezhetsz. A leghat\u00e9konyabbakat al\u00e1bbi cikk\u00fcnkben tal\u00e1lod: <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/tanulj-meg-huzodzkodo-rudon-edzeni-ezzel-a-10-kezdo-es-halado-sportoloknak-valo-gyakorlattal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Tanulj meg h\u00faz\u00f3dzkod\u00f3 r\u00fadon edzeni ezzel a 10 kezd\u0151 \u00e9s halad\u00f3 sportol\u00f3knak val\u00f3 gyakorlattal<\/b><\/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=\"Mik_a_kovetkezo_lepesek\"><\/span>Mik a k\u00f6vetkez\u0151 l\u00e9p\u00e9sek?<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 m\u00e1s saj\u00e1t tests\u00falyos gyakorlatokat keresel, amelyekkel a cs\u00edp\u0151t, a ferde hasizmot \u00e9s a t\u00f6rzset dolgoztathatod meg, olvasd el <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat<\/b><\/a><span style=\"font-weight: 400;\"> c\u00edm\u0171 cikk\u00fcnket!<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Al\u00e1bbi cikk\u00fcnkben fitness labd\u00e1val v\u00e9gezhet\u0151 hasizomgyakorlatokat tal\u00e1lhatsz: <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/10-hatekony-torzs-popsi-gyakorlat-fitness-labdaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>10 hat\u00e9kony t\u00f6rzs &amp; popsi gyakorlat fitness labd\u00e1val<\/b><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ha nem \u00e1ll sok id\u0151 rendelkez\u00e9sedre, pr\u00f3b\u00e1ld ki <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>6 perces otthoni has edz\u00e9s hat\u00e9kony gyakorlatokkal<\/b><\/a><span style=\"font-weight: 400;\"> c\u00edm\u0171 cikk\u00fcnk tippjeit!<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ha az \u00e1lmod a l\u00e1tv\u00e1nyos, kock\u00e1s has, \u00e9s \u00e9rdekel, hogyan szerezheted meg, <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Bev\u00e1lt \u00fatmutat\u00f3 a kock\u00e1s hashoz: a kidolgozott hasizom kulcsa a megfelel\u0151 \u00e9trend \u00e9s edz\u00e9srutin<\/b><\/a><span style=\"font-weight: 400;\"> + <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/9-tipp-a-kidolgozott-kockas-hashoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>9 tipp a kidolgozott, kock\u00e1s hashoz<\/b><\/a><span style=\"font-weight: 400;\"> c\u00edm\u0171 cikkeink hasznos tan\u00e1csokkal l\u00e1thatnak el.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Szeretn\u00e9d megtudni, hogyan kell j\u00f3l \u00f6ssze\u00e1ll\u00edtani egy teljes edz\u00e9stervet? A t\u00e9m\u00e1r\u00f3l r\u00e9szletes inform\u00e1ci\u00f3kat tal\u00e1lhatsz al\u00e1bbi cikk\u00fcnkben: <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/b><\/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=\"Mik_a_legfontosabb_tanulsagok\"><\/span>Mik a legfontosabb tanuls\u00e1gok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">A fenti gyakorlatok seg\u00edtenek az er\u0151s \u00e9s kock\u00e1s hasizmok fel\u00e9 vezet\u0151 utadon. V\u00e1laszthatsz saj\u00e1t tests\u00falyos gyakorlatokat, haszn\u00e1lhatsz s\u00falyokat, de dolgozhatsz a h\u00faz\u00f3dzkod\u00f3 r\u00fadon is. Ha most v\u00e1gsz bele a hasizomedz\u00e9sekbe, <\/span><b>a gyakorlatok alapv\u00e1ltozataival kezdj, \u00e9s fokozatosan emeld az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t.<\/b><span style=\"font-weight: 400;\"> Id\u0151vel a hasizmok meger\u0151s\u00f6dnek, \u00e9s tov\u00e1bbl\u00e9phetsz a s\u00falyok, p\u00e9ld\u00e1ul k\u00e9zi s\u00falyz\u00f3 vagy bokas\u00faly haszn\u00e1lata fel\u00e9. Hasizomedz\u00e9seket heti 2-4 alkalommal aj\u00e1nlott v\u00e9gezned, de arr\u00f3l is gondoskodj, hogy a tested el\u00e9g id\u0151t kapjon regener\u00e1l\u00f3dni. Fontos \u00e9szben tartanod, hogy a kock\u00e1s has nem csak a gyakorlatokon m\u00falik, hanem az \u00e1ltal\u00e1nos s\u00falyveszt\u00e9sen is, ez\u00e9rt fontos, hogy odafigyelj a j\u00f3l kiegyens\u00falyozott \u00e9trendre is az edz\u00e9sek mellett. A s\u00falyveszt\u00e9st emellett kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 <\/span><a href=\"https:\/\/gymbeam.hu\/fueburn-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">anyagcsere-fo<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.hu\/fueburn-gymbeam.html\" target=\"_blank\" aria-label=\"k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><\/span><a href=\"https:\/\/gymbeam.hu\/fueburn-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">oz\u00f3kkal<\/span><\/a><span style=\"font-weight: 400;\"> is t\u00e1mogathatod.<\/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 a cikket? Akkor oszd meg bar\u00e1taiddal is, \u00e9s motiv\u00e1ld \u0151ket a hasizomedz\u00e9sek elkezd\u00e9s\u00e9re!<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZs\u00edr\u00e9get\u0151k\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","protected":false},"excerpt":{"rendered":"<p>Hogyan lesz er\u0151s \u00e9s lapos a hasad? Pr\u00f3b\u00e1ld ki ezt a 13 hat\u00e9kony, saj\u00e1t tests\u00falyos hasizomgyakorlatot, vagy m\u00e1s, m\u00e9g nagyobb kih\u00edv\u00e1st jelent\u0151, s\u00fallyal v\u00e9gzett var\u00e1ci\u00f3ikat a halad\u00f3k sz\u00e1m\u00e1ra.<\/p>\n","protected":false},"author":129,"featured_media":475707,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,6408,6312],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-479211","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-gyakorlatok","11":"tag-has","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A 13 legjobb hasizomgyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A legjobb gyakorlatok az egyenes, ferde \u00e9s als\u00f3 hasizom edz\u00e9s\u00e9re kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra. Saj\u00e1t tests\u00falyos gyakorlatok a fogy\u00e1s el\u0151seg\u00edt\u00e9s\u00e9re \u00e9s a has er\u0151s\u00edt\u00e9s\u00e9re otthon vagy a konditeremben.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/edzeslista-hasizmok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A 13 legjobb hasizomgyakorlat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A legjobb gyakorlatok az egyenes, ferde \u00e9s als\u00f3 hasizom edz\u00e9s\u00e9re kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra. Saj\u00e1t tests\u00falyos gyakorlatok a fogy\u00e1s el\u0151seg\u00edt\u00e9s\u00e9re \u00e9s a has er\u0151s\u00edt\u00e9s\u00e9re otthon vagy a konditeremben.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-27T14:09:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T14:09:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"A 13 legjobb hasizomgyakorlat\",\"datePublished\":\"2023-06-27T14:09:42+00:00\",\"dateModified\":\"2023-06-27T14:09:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\"},\"wordCount\":3885,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"keywords\":[\"edz\u00e9s\",\"edz\u00e9s\",\"gyakorlatok\",\"has\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\",\"name\":\"A 13 legjobb hasizomgyakorlat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/cviky-na-bricho-FB-.png\",\"datePublished\":\"2023-06-27T14:09:42+00:00\",\"dateModified\":\"2023-06-27T14:09:45+00:00\",\"description\":\"A legjobb gyakorlatok az egyenes, ferde \u00e9s als\u00f3 hasizom edz\u00e9s\u00e9re kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra. 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