{"id":524690,"date":"2024-02-05T08:49:39","date_gmt":"2024-02-05T07:49:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=524690"},"modified":"2024-02-05T08:49:41","modified_gmt":"2024-02-05T07:49:41","slug":"fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/","title":{"rendered":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Hogyan_celozd_meg_a_popsid_es_a_labad_sajat_testsullyal_vegzett_gyakorlatokkal\" title=\"Hogyan c\u00e9lozd meg a popsid \u00e9s a l\u00e1bad saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatokkal?\">Hogyan c\u00e9lozd meg a popsid \u00e9s a l\u00e1bad saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatokkal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#14_legjobb_sajat_testsullyal_vegzett_lab-_es_popsigyakorlat\" title=\"14 legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett l\u00e1b- \u00e9s popsigyakorlat\">14 legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett l\u00e1b- \u00e9s popsigyakorlat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Minta_popsi-_es_labedzes_fitness_eszkozok_hasznalata_nelkul\" title=\"Minta popsi- \u00e9s l\u00e1bedz\u00e9s fitness eszk\u00f6z\u00f6k haszn\u00e1lata n\u00e9lk\u00fcl\">Minta popsi- \u00e9s l\u00e1bedz\u00e9s fitness eszk\u00f6z\u00f6k haszn\u00e1lata n\u00e9lk\u00fcl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Hogyan_vegezhetnek_sajat_testsullyal_comb-_es_labedzest_a_halado_sportolok\" title=\"Hogyan v\u00e9gezhetnek saj\u00e1t tests\u00fallyal comb- \u00e9s l\u00e1bedz\u00e9st a halad\u00f3 sportol\u00f3k?\">Hogyan v\u00e9gezhetnek saj\u00e1t tests\u00fallyal comb- \u00e9s l\u00e1bedz\u00e9st a halad\u00f3 sportol\u00f3k?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Sajat_testsullyal_vegezheto_popsigyakorlatok\" title=\"Saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 popsigyakorlatok\">Saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 popsigyakorlatok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Merre_tovabb\" title=\"Merre tov\u00e1bb?\">Merre tov\u00e1bb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Keresed a m\u00f3dj\u00e1t annak, hogy hogyan <strong>edzheted hat\u00e9konyan&nbsp;a popsidat \u00e9s a combodat az otthonod k\u00e9nyelm\u00e9ben<\/strong>? Ha igen, akkor j\u00f3 helyen j\u00e1rsz. A mai cikkben hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatokat tal\u00e1lsz, amelyek seg\u00edts\u00e9g\u00e9vel <strong>kerek popsit \u00e9s feszes combokat<\/strong> \u00e9rhetsz el. Nem kell edz\u0151terembe menned, vagy fitness eszk\u00f6z\u00f6ket haszn\u00e1lnod. Csak motiv\u00e1ci\u00f3ra van sz\u00fcks\u00e9ged, hogy kem\u00e9nyen dolgozz. Kezd\u0151k \u00e9s halad\u00f3k egyar\u00e1nt be\u00e9p\u00edthetik ezeket a gyakorlatokat az edz\u00e9s\u00fckbe, \u00e9s s\u00faly hozz\u00e1ad\u00e1s\u00e1val az intenzit\u00e1s n\u00f6vel\u00e9s\u00e9re is lehet\u0151s\u00e9ged van, p\u00e9ld\u00e1ul s\u00falyz\u00f3k vagy er\u0151s\u00edt\u0151 gumiszalagok haszn\u00e1lat\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek k\u00f6z\u00f6tt a gyakorlatok k\u00f6z\u00f6tt k\u00fcl\u00f6nb\u00f6z\u0151 guggol\u00e1s \u00e9s kit\u00f6r\u00e9s vari\u00e1ci\u00f3kat, valamint n\u00e9h\u00e1ny kev\u00e9sb\u00e9 hagyom\u00e1nyos mozdulatsort tal\u00e1lsz. Seg\u00edts\u00e9g\u00fckkel k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00f6gekb\u0151l c\u00e9lozhatod meg a popsidat \u00e9s a l\u00e1badat, <strong>\u00e1tfog\u00f3an megmozgatva az izmokat, bele\u00e9rtve a combod el\u00fcls\u0151, h\u00e1ts\u00f3 \u00e9s bels\u0151 oldal\u00e1t is<\/strong>. Megfelel\u0151 <a href=\"https:\/\/gymbeam.hu\/blog\/2000-kalorias-meal-prep-minta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9trenddel<\/a> kombin\u00e1lva ezek a gyakorlatok hozz\u00e1j\u00e1rulhatnak a popsid megnagyobb\u00edt\u00e1s\u00e1hoz, kerek\u00edt\u00e9s\u00e9hez \u00e9s meger\u0151s\u00edt\u00e9s\u00e9hez. S\u0151t, a felesleges zs\u00edrtartalom cs\u00f6kkent\u00e9s\u00e9ben \u00e9s ezeknek a speci\u00e1lis ter\u00fcleteknek a toniz\u00e1l\u00e1s\u00e1ban is seg\u00edtenek, \u00edgy egy l\u00e9p\u00e9ssel k\u00f6zelebb ker\u00fclsz a fitness c\u00e9ljaid el\u00e9r\u00e9s\u00e9hez.<\/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_celozd_meg_a_popsid_es_a_labad_sajat_testsullyal_vegzett_gyakorlatokkal\"><\/span>Hogyan c\u00e9lozd meg a popsid \u00e9s a l\u00e1bad saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatokkal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A popsi \u00e9s a l\u00e1bak mindennapos edz\u00e9se, vagy \u00e9ppen ellenkez\u0151leg, az als\u00f3test k\u00e9thetente egyszeri edz\u00e9se nem \u00e9ppen ide\u00e1lis. Ahhoz, hogy <strong>er\u0151fesz\u00edt\u00e9seid megt\u00e9r\u00fcljenek<\/strong> \u00e9s l\u00e1that\u00f3 eredm\u00e9nyeket \u00e9rj el, fontos, hogy <strong>betarts n\u00e9h\u00e1ny alapvet\u0151 szab\u00e1lyt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Az al\u00e1bbi list\u00e1b\u00f3l v\u00e1lassz 4-6 gyakorlatot<\/strong>, \u00e9s \u00e9p\u00edtsd be \u0151ket az edz\u00e9stervedbe legal\u00e1bb 4 h\u00e9ten kereszt\u00fcl. Ezt k\u00f6vet\u0151en az \u00f6sszeset vagy csak n\u00e9h\u00e1nyat helyettes\u00edthetsz m\u00e1ssal, ahogyan j\u00f3nak l\u00e1tod.<\/li>\n\n\n\n<li><strong>V\u00e9gezz popsi \u00e9s comb edz\u00e9st heti 2-3 alkalommal<\/strong>. A megfelel\u0151 regener\u00e1l\u00f3d\u00e1s \u00e9rdek\u00e9ben az egyes edz\u00e9sek k\u00f6z\u00f6tt legal\u00e1bb 48 \u00f3r\u00e1s sz\u00fcnetnek kell lennie.<\/li>\n\n\n\n<li><strong>2-3 h\u00e9t eltelt\u00e9vel n\u00f6veld az egyes gyakorlatok ism\u00e9tl\u00e9seinek vagy sorozatainak sz\u00e1m\u00e1t.<\/strong><\/li>\n\n\n\n<li><strong>Az edz\u00e9sek sor\u00e1n mindig a megfelel\u0151 technik\u00e1ra \u00f6sszpontos\u00edts.<\/strong><\/li>\n\n\n\n<li><strong>Edz\u00e9s k\u00f6zben \u00fcgyelj arra, hogy<\/strong> a megfelel\u0151 technika betart\u00e1sa mellett <strong>a teljes mozg\u00e1startom\u00e1nyt haszn\u00e1ld<\/strong>. Ez seg\u00edt el\u00e9rni az izom maxim\u00e1lis ny\u00fajt\u00e1s\u00e1t az adott helyzetben, ami fontos az optim\u00e1lis ig\u00e9nybev\u00e9tel\u00e9hez.<\/li>\n\n\n\n<li>A <strong>szexi \u00edvek el\u00e9r\u00e9s\u00e9hez gyakran<\/strong> <strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">az izom n\u00f6vel\u00e9s\u00e9re<\/a><\/strong> \u00e9s eg\u00e9szs\u00e9ges testzs\u00edrsz\u00e1zal\u00e9k el\u00e9r\u00e9s\u00e9re <strong>van sz\u00fcks\u00e9g<\/strong>. Az optim\u00e1lis mennyis\u00e9g\u0171 t\u00e1panyagot \u00e9s energi\u00e1t tartalmaz\u00f3 \u00e9trend, amelyet k\u00f6nnyen kisz\u00e1molhatsz az <a href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\" class=\"ek-link\">energia- \u00e9s t\u00e1panyagbeviteli kalkul\u00e1torunk<\/a> seg\u00edts\u00e9g\u00e9vel, szint\u00e9n seg\u00edthet e c\u00e9l el\u00e9r\u00e9s\u00e9ben. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132, 4]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni az \u00e1tfog\u00f3 popsiedz\u00e9sekr\u0151l, a k\u00f6vetkez\u0151 cikk\u00fcnkben tal\u00e1lsz r\u00f3la inform\u00e1ci\u00f3kat: \u201c<strong><a href=\"https:\/\/gymbeam.hu\/blog\/8-tanacs-a-tokeletes-fenek-kidolgozasahoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad<\/a><\/strong>\u201d<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Popsigyakorlatok\" class=\"wp-image-517883\" title=\"Popsigyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_legjobb_sajat_testsullyal_vegzett_lab-_es_popsigyakorlat\"><\/span>14 legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett l\u00e1b- \u00e9s popsigyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minden egyes gyakorlathoz megtal\u00e1lod <strong>a saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 alapv\u00e1ltozat megfelel\u0151 technik\u00e1j\u00e1t<\/strong>. Ha nagyobb kih\u00edv\u00e1st szeretn\u00e9l, \u00e9s nagyobb <a href=\"https:\/\/gymbeam.hu\/testsulyok\" target=\"_blank\" aria-label=\"s\u00falyt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt<\/a> szeretn\u00e9l haszn\u00e1lni, minden egyes gyakorlatn\u00e1l megeml\u00edtj\u00fck a megfelel\u0151 kell\u00e9keket. Miel\u0151tt belevetn\u00e9d magad az edz\u00e9sbe, gondoskodj az alapos bemeleg\u00edt\u00e9sr\u0151l, p\u00e9ld\u00e1ul helyben kocog\u00e1s vagy <a href=\"https:\/\/gymbeam.hu\/ezust-szinu-fem-ugralokotel-gymbeam.html\" target=\"_blank\" aria-label=\"ugr\u00e1l\u00f3k\u00f6telez\u00e9s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/a> form\u00e1j\u00e1ban. Ezt k\u00f6vet\u0151en dinamikus ny\u00fajt\u00e1s k\u00f6vetkezik, k\u00fcl\u00f6n\u00f6s tekintettel a test als\u00f3 r\u00e9sz\u00e9re.<\/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=\"36298,50953,50959,86038,100246\" ><\/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<h3 class=\"wp-block-heading\">1. Guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. A tests\u00falyod egyenletesen oszlik el a l\u00e1bfejed teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, \u00e9s egyenletesen mozgasd a medenc\u00e9d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9, hogy leguggolj. Figyelj a h\u00e1t megfelel\u0151 tart\u00e1s\u00e1ra, hogy elker\u00fcld a g\u00f6rbe gerincet az \u00e1gy\u00e9ki \u00e9s mellkasi r\u00e9gi\u00f3ban. Ellen\u0151rizd a guggol\u00e1s m\u00e9lys\u00e9g\u00e9t, hogy meg\u0151rizd a gerinc term\u00e9szetes g\u00f6rb\u00fclet\u00e9t. \u00dcgyelj\u00fcnk arra, hogy a t\u00e9rd, a boka \u00e9s a l\u00e1bujjak egy s\u00edkban maradjanak. L\u00e9legezz ki, \u00e9s a farizmok \u00e9s a combok el\u00fcls\u0151 r\u00e9sz\u00e9nek aktiv\u00e1l\u00e1s\u00e1val egyenletesen t\u00e9rj vissza a f\u00fcgg\u0151leges helyzetbe. Ism\u00e9teld meg ezt a mozdulatsort.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni:<\/strong> Guggolj er\u0151s\u00edt\u0151 gumiszalaggal a t\u00e9rded f\u00f6l\u00f6tt, fejed f\u00f6l\u00e9 tartott <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"fitness labd\u00e1val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness labd\u00e1val<\/a>, egyens\u00falylabd\u00e1n, <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falymell\u00e9nyben (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyben<\/a>, s\u00falyz\u00f3val, <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a>, <a href=\"https:\/\/gymbeam.hu\/medicinlabda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinlabd\u00e1val<\/a>, vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\"powerbag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> haszn\u00e1lat\u00e1val.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st saj\u00e1t tests\u00fallyal?\" class=\"wp-image-517899\" title=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st saj\u00e1t tests\u00fallyal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Guggol\u00e1s felugr\u00e1ssal (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. A tests\u00falyod egyenletesen oszlik el a l\u00e1bfejed teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, \u00e9s egyenletesen mozgasd a medenc\u00e9d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9, hogy leguggolj. Ellen\u0151rizd a guggol\u00e1s m\u00e9lys\u00e9g\u00e9t, hogy meg\u0151rizd a gerinc term\u00e9szetes g\u00f6rb\u00fclet\u00e9t. \u00dcgyelj arra, hogy a t\u00e9rd, a boka \u00e9s a l\u00e1bujjak egy s\u00edkban maradjanak. L\u00e9legezz ki, \u00e9s a farizmok \u00e9s a combok el\u00fcls\u0151 r\u00e9sz\u00e9nek aktiv\u00e1l\u00e1s\u00e1val hajts v\u00e9gre egy ugr\u00e1st. A fels\u0151 helyzetben l\u00e9legezz be, majd t\u00e9rj vissza a guggol\u00e1sba, \u00e9s ism\u00e9teld meg az ugr\u00e1st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni:<\/strong> V\u00e9gezz guggol\u00e1st felugr\u00e1ssal egy <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" aria-label=\"pliometrikus doboz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pliometrikus doboz<\/a>, egyens\u00falylabda vagy powerbag seg\u00edts\u00e9g\u00e9vel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st felugr\u00e1ssal?\" class=\"wp-image-517931\" title=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st felugr\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Guggol\u00e1s felugr\u00e1ssal \u00e9s a l\u00e1bak \u00f6sszez\u00e1r\u00e1s\u00e1val (In and Out Jump Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong> Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszben. A tests\u00falyod egyenletesen oszlik el a l\u00e1bfejed teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be \u00e9s ugr\u00e1s k\u00f6zben menj le guggol\u00e1sba. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben, a farizmok \u00e9s a combizmok aktiv\u00e1l\u00e1s\u00e1val ugorj fel, majd t\u00e9rj vissza egyenes helyzetbe. Azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>V\u00e9gezd a guggol\u00e1st felugr\u00e1ssal \u00e9s a l\u00e1bak \u00f6sszez\u00e1r\u00e1s\u00e1val egy <a href=\"https:\/\/gymbeam.hu\/fitness-step-pad-gymbeam.html\" target=\"_blank\" aria-label=\"step padra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">step padra<\/a> ugr\u00e1ssal vagy egy powerbaggel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st felugr\u00e1ssal \u00e9s a l\u00e1bak \u00f6sszez\u00e1r\u00e1s\u00e1val?\" class=\"wp-image-517947\" title=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st felugr\u00e1ssal \u00e9s a l\u00e1bak \u00f6sszez\u00e1r\u00e1s\u00e1val?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Guggol\u00e1s \u00e9s l\u00e1bemel\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. A tests\u00falyod egyenletesen oszlik el a l\u00e1bfejed teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, \u00e9s egyenletesen mozgasd a medenc\u00e9d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9, hogy leguggolj.&nbsp;Kil\u00e9gz\u00e9ssel egyenesedj ki egyenletesen, \u00e9s emeld fel az egyik l\u00e1badat. Ezut\u00e1n tedd le, ism\u00e9t guggolj le, \u00e9s emeld fel a m\u00e1sik l\u00e1bad. Folytasd a guggol\u00e1sokat, v\u00e1ltogatva a l\u00e1bakat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni:<\/strong> Guggolj egy <a href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalaggal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a> a t\u00e9rded felett, <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falymell\u00e9nnyel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nnyel<\/a>, kettlebellel, <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falylabd\u00e1val<\/a>, vagy <a href=\"https:\/\/gymbeam.hu\/powerbag-vizzel-toltott-sulytaska-gymbeam.html\" target=\"_blank\" aria-label=\"powerbaggel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbaggel<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st \u00e9s a l\u00e1bemel\u00e9st?\" class=\"wp-image-517915\" title=\"Hogyan kell v\u00e9grehajtani a guggol\u00e1st \u00e9s a l\u00e1bemel\u00e9st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Szum\u00f3 guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. A l\u00e1bujjak kifel\u00e9 mutassanak. Tegyed a kezed a cs\u00edp\u0151dre vagy kulcsold \u00f6ssze a mellkasod el\u0151tt.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, \u00e9s egyenletesen mozgasd a medenc\u00e9d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9, hogy leguggolj. Kil\u00e9gz\u00e9ssel vedd ig\u00e9nybe a far- \u00e9s combizmokat, hogy sim\u00e1n fel tudj egyenesedni. Ezut\u00e1n folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Szum\u00f3 guggol\u00e1s <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falymell\u00e9nnyel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nnyel<\/a>, kettlebellel, <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3val<\/a> vagy powerbaggel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Hogyan kell v\u00e9grehajtani a szum\u00f3 guggol\u00e1st?\" class=\"wp-image-518059\" title=\"Hogyan kell v\u00e9grehajtani a szum\u00f3 guggol\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Pulz\u00e1l\u00f3 szum\u00f3 guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: \u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben. A l\u00e1bujjak kifel\u00e9 mutassanak. Tegyed a kezed a cs\u00edp\u0151dre vagy kulcsold \u00f6ssze a mellkasod el\u0151tt.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, \u00e9s egyenletesen mozgasd a medenc\u00e9d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9, hogy leguggolj. Ezut\u00e1n l\u00e9legezz term\u00e9szetesen, \u00e9s kezdj el apr\u00f3 fel-le mozg\u00e1sokat v\u00e9gezni n\u00e9h\u00e1ny centim\u00e9teres tartom\u00e1nyban az als\u00f3 poz\u00edci\u00f3ban.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, el\u0151rehajl\u00e1s, befel\u00e9 d\u0151l\u0151 t\u00e9rdek, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjakra vagy sarkakra nehezed\u00e9s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Pulz\u00e1l\u00f3 szum\u00f3 guggol\u00e1s s\u00falymell\u00e9nnyel, kettlebellel, <a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3val<\/a> vagy powerbaggel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Hogyan kell v\u00e9grehajtani a pulz\u00e1l\u00f3 szum\u00f3 guggol\u00e1st?\" class=\"wp-image-518043\" title=\"Hogyan kell v\u00e9grehajtani a pulz\u00e1l\u00f3 szum\u00f3 guggol\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kit\u00f6r\u00e9s el\u0151re<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3<\/strong> <strong>testhelyzet<\/strong>: \u00c1llj kiss\u00e9 nagyobb terpesz\u00e1ll\u00e1sban, a kezed pedig tedd cs\u00edp\u0151re.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: A l\u00e1bujjak \u00e9s a t\u00e9rdek a teljes mozg\u00e1s sor\u00e1n enyh\u00e9n kifel\u00e9 mutassanak. Kezdd azzal, hogy el\u0151re \u00e9s kiss\u00e9 oldalra l\u00e9psz. Helyezd \u00e1t a s\u00falyod az el\u00fcls\u0151 l\u00e1badra. Engedd le magad, am\u00edg a combod nagyj\u00e1b\u00f3l p\u00e1rhuzamos nem lesz a talajjal vagy att\u00f3l m\u00e9lyebben lesz, a t\u00e9rded pedig k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get z\u00e1r be a v\u00e1dliddal. L\u00e9legezz ki, \u00e9s a combod el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok aktiv\u00e1l\u00e1s\u00e1val t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ezut\u00e1n azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel a m\u00e1sik l\u00e1baddal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Kit\u00f6r\u00e9sek <a href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" aria-label=\"egyens\u00falylabd\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00falylabd\u00e1n<\/a>, powerbaggel, <a href=\"https:\/\/gymbeam.hu\/lifter-sulyzorud-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3val<\/a> vagy s\u00falmell\u00e9nnyel.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a kit\u00f6r\u00e9st el\u0151re?\" class=\"wp-image-518107\" title=\"Hogyan v\u00e9gezz\u00fck a kit\u00f6r\u00e9st el\u0151re?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Kit\u00f6r\u00e9s felugr\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>\u00c1llj kisebb terpesz\u00e1ll\u00e1sban.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> A l\u00e1bujjak \u00e9s a t\u00e9rdek a teljes mozg\u00e1s sor\u00e1n enyh\u00e9n kifel\u00e9 mutassanak. Kezdd egy l\u00e9p\u00e9ssel el\u0151re \u00e9s kiss\u00e9 oldalra. Helyezd \u00e1t a s\u00falyodat az el\u00fcls\u0151 l\u00e1badra. Engedd le magad, am\u00edg a combod nagyj\u00e1b\u00f3l p\u00e1rhuzamosan nem lesz a talajjal, vagy att\u00f3l m\u00e9lyebben, a t\u00e9rded pedig k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get z\u00e1r be a v\u00e1dliddal. A h\u00e1ts\u00f3 l\u00e1bfej enyh\u00e9n \u00e9rintheti az <a href=\"https:\/\/gymbeam.hu\/yoga-mat-black-jogaszonyeg-strix.html\" target=\"_blank\" aria-label=\"edz\u0151sz\u0151nyeget (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeget<\/a>. L\u00e9legezz ki, \u00e9s a combod el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok aktiv\u00e1l\u00e1s\u00e1val ugorj fel, a leveg\u0151ben l\u00e1bat v\u00e1ltva. Lesz\u00e1ll\u00e1s ut\u00e1n l\u00e9legezz be, \u00e9s azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. Haszn\u00e1ld a karod a stabilit\u00e1s fenntart\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Kit\u00f6r\u00e9s felugr\u00e1ssal egyens\u00falylabd\u00e1n vagy powerbaggel, s\u00falyz\u00f3r\u00faddal vagy <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falymell\u00e9nyben (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyben<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Hogyan kell v\u00e9grehajtani a kit\u00f6r\u00e9st felugr\u00e1ssal?\" class=\"wp-image-518091\" title=\"Hogyan kell v\u00e9grehajtani a kit\u00f6r\u00e9st felugr\u00e1ssal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Kit\u00f6r\u00e9s oldalra<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet: <\/strong>\u00c1llj kisebb terpesz\u00e1ll\u00e1sban.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, \u00e9s tegy\u00e9l egy l\u00e9p\u00e9st oldalra az egyik l\u00e1baddal, helyezd r\u00e1 a s\u00falyod, \u00e9s hajl\u00edtsd be a t\u00e9rded. Engedd le magad, am\u00edg a combod nagyj\u00e1b\u00f3l p\u00e1rhuzamos nem lesz a talajjal vagy m\u00e9lyebbre nem ker\u00fcl, a t\u00e9rded pedig k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get z\u00e1r be a v\u00e1dliddal. Ezut\u00e1n l\u00e9legezz be, \u00e9s t\u00e9rj vissza a kiindul\u00f3 helyzetbe, a m\u00e1sik oldalra ir\u00e1nyul\u00f3 kit\u00f6r\u00e9st v\u00e9gezve.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Kit\u00f6r\u00e9s oldalra powerbaggel, s\u00falyz\u00f3r\u00faddal, k\u00e9zis\u00falyz\u00f3val, kettlebellel vagy <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falymell\u00e9nyben (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyben<\/a>. Kit\u00f6r\u00e9s oldalra step padon vagy egyens\u00falylabd\u00e1n \u00e1llva a kezd\u0151poz\u00edci\u00f3ban.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Hogyan kell v\u00e9grehajtani a kit\u00f6r\u00e9st oldalra?\" class=\"wp-image-518075\" title=\"Hogyan kell v\u00e9grehajtani a kit\u00f6r\u00e9st oldalra?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Egyl\u00e1bas rom\u00e1n felh\u00faz\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj kisebb terpesz\u00e1ll\u00e1sban.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> A l\u00e1bujjak \u00e9s a t\u00e9rdek a teljes mozdulatsor sor\u00e1n enyh\u00e9n kifel\u00e9 mutassanak. Helyezd \u00e1t a s\u00falyod a t\u00e1maszt ad\u00f3 l\u00e1badra, amely legyen t\u00e9rdben enyh\u00e9n behajl\u00edtva. L\u00e9legezz be, hajolj el\u0151re, \u00e9s ezzel egyidej\u0171leg ny\u00fajtsd ki a m\u00e1sik l\u00e1bad h\u00e1trafel\u00e9, egyenesen tartva azt. Nem sz\u00fcks\u00e9ges, hogy a tested az als\u00f3 helyzetben a talajjal p\u00e1rhuzamos legyen. Koncentr\u00e1lj arra, hogy megtartsd a h\u00e1tad term\u00e9szetes g\u00f6rb\u00fclet\u00e9t, \u00e9s \u00e9rezd a fenekedben \u00e9s a combod h\u00e1ts\u00f3 r\u00e9sz\u00e9n l\u00e9v\u0151 izmokat. Kezdetben elegend\u0151, ha a l\u00e1bad 30-50 cm-rel a talaj f\u00f6l\u00e9 emeled. Ezut\u00e1n l\u00e9legezz ki, \u00e9s t\u00e9rj vissza a kiindul\u00f3 helyzetbe. A kar felemel\u00e9se seg\u00edthet a stabilit\u00e1s fenntart\u00e1s\u00e1ban. El\u0151sz\u00f6r v\u00e9gezz t\u00f6bb ism\u00e9tl\u00e9st az egyik l\u00e1bon, majd v\u00e1lts \u00e1t a m\u00e1sikra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, rossz mozg\u00e1skoordin\u00e1ci\u00f3, g\u00f6rbe h\u00e1t.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Egyl\u00e1bas rom\u00e1n felh\u00faz\u00e1s kettlebellel a k\u00e9zben, fitness labd\u00e1val a fej f\u00f6l\u00f6tt, egyens\u00falylabd\u00e1n vagy <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" target=\"_blank\" aria-label=\"felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 rendszert (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 rendszert<\/a> haszn\u00e1lva.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Hogyan kell v\u00e9grehajtani az egyl\u00e1bas rom\u00e1n felh\u00faz\u00e1st?\" class=\"wp-image-517995\" title=\"Hogyan kell v\u00e9grehajtani az egyl\u00e1bas rom\u00e1n felh\u00faz\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Szam\u00e1rr\u00fag\u00e1s egyenes l\u00e1bbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj le n\u00e9gyk\u00e9zl\u00e1b, \u00e9s ny\u00fajtsd ki az egyik l\u00e1badat egyenesen magad m\u00f6g\u00f6tt.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, aktiv\u00e1ld a farizmokat, \u00e9s emeld fel a kiny\u00fajtott l\u00e1badat. Ezut\u00e1n l\u00e9legezz be, \u00e9s engedd vissza, majd folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. Egy sorozat elv\u00e9gz\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, a farizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Szam\u00e1rr\u00fag\u00e1s egyenes l\u00e1bbal <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\"bokas\u00falyokkal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyokkal<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Hogyan kell v\u00e9grehajtani a szam\u00e1rr\u00fag\u00e1st egyenes l\u00e1bbal?\" class=\"wp-image-518027\" title=\"Hogyan kell v\u00e9grehajtani a szam\u00e1rr\u00fag\u00e1st egyenes l\u00e1bbal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. L\u00e1bk\u00f6rz\u00e9sek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fek\u00fcdj az oldaladra egy <a href=\"https:\/\/gymbeam.hu\/dual-jogaszonyeg-szurke-fekete-gymbeam.html\" target=\"_blank\" aria-label=\"edz\u0151sz\u0151nyegre, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyegre,<\/a> a l\u00e1baid legyenek kiny\u00fajtva. Emeld fel a t\u00f6rzsed a tornasz\u0151nyegr\u0151l, az als\u00f3 karoddal t\u00e1maszkodj meg. A fels\u0151 karod a tested el\u0151tt pihenjen.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz term\u00e9szetesen, emeld fel a fels\u0151 l\u00e1bad, \u00e9s kezdj nagy k\u00f6r\u00f6ket v\u00e9gezni egy ir\u00e1nyba. A teljes sorozat elv\u00e9gz\u00e9se ut\u00e1n fordulj \u00e1t a m\u00e1sik oldaladra, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00edgy.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>L\u00e1bk\u00f6rz\u00e9sek <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"bokas\u00falyokkal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyokkal<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Hogyan kell a l\u00e1bk\u00f6rz\u00e9st v\u00e9gezni?\" class=\"wp-image-517963\" title=\"Hogyan kell a l\u00e1bk\u00f6rz\u00e9st v\u00e9gezni?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Oldals\u00f3 plank l\u00e1bemel\u00e9ssel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fek\u00fcdj az oldaladra egy tornasz\u0151nyegre. Hajl\u00edtsd be az als\u00f3 l\u00e1bsz\u00e1radat, a fels\u0151 l\u00e1bsz\u00e1rad pedig tartsd kiny\u00fajtva. Emeld fel a t\u00f6rzsed \u00e9s a cs\u00edp\u0151d, az als\u00f3 karoddal pedig t\u00e1maszkodj meg. A fels\u0151 karod helyezd a cs\u00edp\u0151dre.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, \u00e9s emeld fel a fels\u0151 l\u00e1bad olyan magass\u00e1gba, ahol stabilan tudod tartani a poz\u00edci\u00f3dat. L\u00e9legezz be, \u00e9s finoman engedd le a l\u00e1bad, enyh\u00e9n \u00e9rintsd meg a padl\u00f3t, majd folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. A teljes sorozat elv\u00e9gz\u00e9se ut\u00e1n g\u00f6rd\u00fclj \u00e1t a m\u00e1sik oldaladra, \u00e9s ugyan\u00edgy v\u00e9gezd el a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Oldals\u00f3 plank l\u00e1bemel\u00e9ssel bokas\u00fallyal.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Hogyan kell v\u00e9grehajtani az oldals\u00f3 planket l\u00e1bemel\u00e9ssel?\" class=\"wp-image-518011\" title=\"Hogyan kell v\u00e9grehajtani az oldals\u00f3 planket l\u00e1bemel\u00e9ssel?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Egyl\u00e1bas h\u00edd gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra, a karjaid a tested mellett helyezd el, teny\u00e9rrel a f\u00f6ld\u00f6n. Hajl\u00edtsd be mindk\u00e9t t\u00e9rdedet, a sarkad tedd k\u00f6zelebb a popsidhoz, majd emeld fel az egyik l\u00e1badat a mennyezet fel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Aktiv\u00e1ld a farizmokat \u00e9s a combfesz\u00edt\u0151 izmokat, hogy felfel\u00e9 emeld a medenc\u00e9det. \u00dcgyelj arra, hogy a felemelt l\u00e1bad ugyanabban a helyzetben maradjon. A mozg\u00e1s kiz\u00e1r\u00f3lag a medenc\u00e9b\u0151l induljon ki. A fels\u0151 helyzetben \u00f6sszpontos\u00edts a farizmok \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ra. Tartsd egy-k\u00e9t m\u00e1sodpercig, majd engedd le a medenc\u00e9d ellen\u0151rz\u00f6tt m\u00f3don. Egy sorozat elv\u00e9gz\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat, \u00e9s v\u00e9gezd el ugyanezt a gyakorlatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a farizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek t\u00falzott megg\u00f6rb\u00fcl\u00e9se, kontroll\u00e1latlan mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot edz\u0151eszk\u00f6z\u00f6kkel nagyobb kih\u00edv\u00e1ss\u00e1 tenni: <\/strong>Egyl\u00e1bas h\u00edd gyakorlat egyens\u00falylabd\u00e1n, sz\u00e9les <a href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalaggal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalaggal<\/a> a t\u00e9rd f\u00f6l\u00e9 helyezve, vagy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel<\/a> a medenc\u00e9re t\u00e9ve.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Hogyan kell v\u00e9grehajtani az egyl\u00e1bas h\u00edd gyakorlatot?\" class=\"wp-image-517979\" title=\"Hogyan kell v\u00e9grehajtani az egyl\u00e1bas h\u00edd gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<p>A h\u00edd gyakorlatnak rengeteg v\u00e1ltozata l\u00e9tezik, amelyeket edz\u0151eszk\u00f6z\u00f6kkel vagy an\u00e9lk\u00fcl lehet v\u00e9gezni. Ha \u00e9rdekel, hogy mi\u00e9rt \u00e9rdemes csin\u00e1lni, \u00e9s hogyan lehet m\u00e9g nagyobb kih\u00edv\u00e1ss\u00e1 tenni, a k\u00f6vetkez\u0151 cikk\u00fcnkben mindent megtal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/ez-tortenik-ha-rendszeresen-hidgyakorlatot-vegzel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>H\u00edd gyakorlat: top 10 v\u00e1ltozat a kem\u00e9nyebb \u00e9s kerekebb popsi\u00e9rt.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Minta_popsi-_es_labedzes_fitness_eszkozok_hasznalata_nelkul\"><\/span>Minta popsi- \u00e9s l\u00e1bedz\u00e9s fitness eszk\u00f6z\u00f6k haszn\u00e1lata n\u00e9lk\u00fcl<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s el\u0151tt meleg\u00edtsd be \u00e9s mozgasd \u00e1t az eg\u00e9sz testedet, a cs\u00edp\u0151d ellaz\u00edt\u00e1s\u00e1ra \u00e9s a tested als\u00f3 fel\u00e9nek izmainak aktiv\u00e1l\u00e1s\u00e1ra \u00f6sszpontos\u00edtva. Ezut\u00e1n t\u00e9rj \u00e1t a f\u0151 r\u00e9szre, amely a t\u00e1bl\u00e1zatban szerepl\u0151 gyakorlatokb\u00f3l \u00e1ll. <strong>T\u00f6rekedj arra, hogy minden gyakorlatb\u00f3l 3-5 sorozatot v\u00e9gezz<\/strong>. Befejezheted el\u0151sz\u00f6r az \u00f6sszes sorozatot egy gyakorlatb\u00f3l, miel\u0151tt a k\u00f6vetkez\u0151re l\u00e9pn\u00e9l, vagy ciklikusan v\u00e9gigmehetsz a k\u00fcl\u00f6nb\u00f6z\u0151 gyakorlatokon, \u00edgy l\u00e9trehozva egy k\u00f6redz\u00e9st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tarts 30-90 m\u00e1sodperces sz\u00fcnetet a gyakorlatok k\u00f6z\u00f6tt.<\/strong> Az edz\u00e9s f\u0151 r\u00e9sz\u00e9nek befejez\u00e9se ut\u00e1n sz\u00fcks\u00e9g szerint iktass be egy levezet\u0151 f\u00e1zist (lass\u00fa kocog\u00e1s helyben vagy s\u00e9ta), \u00e9s v\u00e9gezz k\u00f6nny\u0171 ny\u00fajt\u00e1st. Ezt az edz\u00e9st hetente 2-3 alkalommal is v\u00e9gezheted.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Gyakorlat<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9tl\u00e9sek sz\u00e1ma<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s l\u00e1bemel\u00e9ssel (v\u00e1ltakoz\u00f3 l\u00e1bakkal)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kit\u00f6r\u00e9s el\u0151re<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szum\u00f3 guggol\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Egyl\u00e1bas rom\u00e1n felh\u00faz\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldals\u00f3 plank l\u00e1bemel\u00e9ssel<\/td><td class=\"has-text-align-center\" data-align=\"center\">15-20 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Egyl\u00e1bas h\u00edd gyakorlat<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 ism\u00e9tl\u00e9s l\u00e1bank\u00e9nt<\/td><\/tr><\/tbody><\/table><\/figure>\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_vegezhetnek_sajat_testsullyal_comb-_es_labedzest_a_halado_sportolok\"><\/span>Hogyan v\u00e9gezhetnek saj\u00e1t tests\u00fallyal comb- \u00e9s l\u00e1bedz\u00e9st a halad\u00f3 sportol\u00f3k?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha<strong>&nbsp;k\u00f6nnyed\u00e9n el tudsz v\u00e9gezni 15-20 ism\u00e9tl\u00e9st an\u00e9lk\u00fcl, hogy izomf\u00e1radts\u00e1got \u00e9rezn\u00e9l<\/strong>, akkor val\u00f3sz\u00edn\u0171leg \u00faj ingereket kell adnod az izmaidnak a tov\u00e1bbi n\u00f6veked\u00e9shez \u00e9s er\u0151s\u00f6d\u00e9shez. A k\u00f6vetkez\u0151 edz\u00e9si tippek seg\u00edthetnek ebben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fokozatosan cs\u00f6kkentsd a pihen\u0151id\u0151t az egyes gyakorlatok k\u00f6z\u00f6tt 10 m\u00e1sodperccel.<\/li>\n\n\n\n<li>V\u00e9gezz szupersorozatokat, vagyis 2 vagy t\u00f6bb gyakorlatot egym\u00e1s ut\u00e1n, sz\u00fcnet n\u00e9lk\u00fcl.<\/li>\n\n\n\n<li>Kombin\u00e1ld a statikus gyakorlatokat dinamikus gyakorlatokkal. P\u00e9ld\u00e1ul v\u00e9gezz hagyom\u00e1nyos guggol\u00e1sokat, majd guggol\u00e1st felugr\u00e1ssal.<\/li>\n\n\n\n<li>Adj hozz\u00e1 ellen\u00e1ll\u00e1st <a aria-label=\"er\u0151s\u00edt\u0151 gumiszalag (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/cross-band-level-1-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalag<\/a>,<a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-0-5-kg-gymbeam.html\" class=\"ek-link\"> <\/a><a aria-label=\"bokas\u00falyok, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyok,<\/a> <a aria-label=\"s\u00falymell\u00e9ny (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/active-sulymelleny-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9ny<\/a>, <a aria-label=\"k\u00e9zis\u00falyz\u00f3 (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3<\/a>, <a aria-label=\"kettlebell (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, vagy <a href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3r\u00fad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3r\u00fad<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1k<\/a> form\u00e1j\u00e1ban.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9d feszegetni a hat\u00e1raidat az edz\u00e9s sor\u00e1n? Akkor ne hagyd ki a k\u00f6vetkez\u0151 cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-nehezitheted-az-otthoni-edzest-akar-fitness-kiegeszitok-nelkul-is\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan nehez\u00edtheted az otthoni edz\u00e9st ak\u00e1r fitness kieg\u00e9sz\u00edt\u0151k n\u00e9lk\u00fcl is?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">HIIT l\u00e1b- \u00e9s popsiedz\u00e9s halad\u00f3 sportol\u00f3knak<\/h3>\n\n\n\n<p>Ha igaz\u00e1n feszegetni szeretn\u00e9d a hat\u00e1raidat, pr\u00f3b\u00e1ld ki ezt a HIIT edz\u00e9st, amelyben hosszabb edz\u00e9sintervallumok \u00e9s r\u00f6vid sz\u00fcnetek v\u00e1ltakoznak. Amellett, hogy hat\u00e9konyan er\u0151s\u00edti a far- \u00e9s combizmokat, a nagy intenzit\u00e1snak k\u00f6sz\u00f6nhet\u0151en <strong>r\u00f6vid id\u0151 alatt rengeteg kal\u00f3ri\u00e1t \u00e9gethetsz el.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>40 m\u00e1sodperc edz\u00e9s, 20 m\u00e1sodperc pihen\u0151<\/li>\n\n\n\n<li>kezdd az 1-es sz\u00e1m\u00fa gyakorlattal, majd t\u00e9rj \u00e1t a 2-es sz\u00e1m\u00fa gyakorlatra, stb.<\/li>\n\n\n\n<li>pihenj 1 vagy 2 percet az egyes sorozatok k\u00f6z\u00f6tt<\/li>\n\n\n\n<li>\u00f6sszesen 3-5 sorozatra kell t\u00f6rekedni<\/li>\n\n\n\n<li>az edz\u00e9s 17-33 percig fog tartani, a sorozatok \u00e9s a pihen\u0151intervallumok sz\u00e1m\u00e1t\u00f3l f\u00fcgg\u0151en<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Kit\u00f6r\u00e9s felugr\u00e1ssal<\/li>\n\n\n\n<li>Szum\u00f3 guggol\u00e1s<\/li>\n\n\n\n<li>Kit\u00f6r\u00e9s oldalra<\/li>\n\n\n\n<li>H\u00edd gyakorlat jobb l\u00e1bbal<\/li>\n\n\n\n<li>H\u00edd gyakorlat bal l\u00e1bbal<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sajat_testsullyal_vegezheto_popsigyakorlatok\"><\/span>Saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 popsigyakorlatok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A popsi- \u00e9s combedz\u00e9shez ebben a vide\u00f3ban is tal\u00e1lhatsz inspir\u00e1ci\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=\"Home Workout l Saj\u00e1t tests\u00falyos fen\u00e9kfeszes\u00edt\u0151 gyakorlatok l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/T3ZPWOO_U7Q?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=\"Merre_tovabb\"><\/span>Merre tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha kiz\u00e1r\u00f3lag a popsi er\u0151s\u00edt\u00e9s\u00e9re \u00e9s t\u00f3nus\u00e1nak n\u00f6vel\u00e9s\u00e9re szeretn\u00e9l \u00f6sszpontos\u00edtani fitness eszk\u00f6z\u00f6k haszn\u00e1lata n\u00e9lk\u00fcl, a k\u00f6vetkez\u0151 cikk\u00fcnkben hat\u00e9kony gyakorlatokat tal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/10-legjobb-fenekformalo-gyakorlat-sajat-testsullyal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan dolgozz a popsidon? A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt<\/strong><\/a><\/li>\n\n\n\n<li>Ha van otthon kettlebelled, a k\u00f6vetkez\u0151 cikkben ezzel az eszk\u00f6zzel tal\u00e1lsz als\u00f3test-gyakorlatokat: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-8-legjobb-kettlebell-gyakorlat-fenekre-es-labra\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 8 legjobb kettlebell-gyakorlat fen\u00e9kre \u00e9s l\u00e1bra<\/a><\/strong><\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel er\u0151s\u00edt\u0151 gumiszalaggal is l\u00e9trehozhatsz egy popsiedz\u00e9st: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feszes \u00e9s kerek a popsi neh\u00e9z s\u00falyok n\u00e9lk\u00fcl. Pr\u00f3b\u00e1ld ki az edz\u00e9st er\u0151s\u00edt\u0151 gumiszalagokkal<\/a><\/strong><\/li>\n\n\n\n<li>Ha edz\u0151terembe m\u00e9sz, pr\u00f3b\u00e1lj meg be\u00e9p\u00edteni n\u00e9h\u00e1ny gyakorlatot a k\u00f6vetkez\u0151 cikkb\u0151l: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/fenek-es-labgyakorlatok-nicole-wilkins\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 legjobb popsi- \u00e9s l\u00e1bgyakorlat<\/a><\/strong><\/li>\n\n\n\n<li>Ha m\u00e1r egy ideje kem\u00e9nyen dolgozol a popsid form\u00e1l\u00e1s\u00e1n, \u00e9s arra gyanakszol, hogy valamilyen hib\u00e1t k\u00f6vetsz el, a \u201c<a href=\"https:\/\/gymbeam.hu\/blog\/a-szep-fenek-titka-es-a-tevhitek-amiket-ne-higgy-el\/\" class=\"ek-link\"><strong>M\u00edtosz<\/strong><\/a><strong><a aria-label=\"o (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/a-szep-fenek-titka-es-a-tevhitek-amiket-ne-higgy-el\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-szep-fenek-titka-es-a-tevhitek-amiket-ne-higgy-el\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k a popsigyakorlatokr\u00f3l, amelyek k\u00f6zted \u00e9s egy er\u0151sebb, kerekebb \u00e9s feszesebb popsi k\u00f6z\u00f6tt \u00e1llnak<\/strong><\/a>\u201d c\u00edm\u0171 cikk\u00fcnk seg\u00edthet neked.<\/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>A saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 l\u00e1b- \u00e9s popsigyakorlatok ide\u00e1lisak mindazok sz\u00e1m\u00e1ra, akik szeretn\u00e9k<strong> feldobni az als\u00f3test edz\u00e9s\u00fcket<\/strong>. A legf\u0151bb el\u0151ny\u00fck, hogy nincs sz\u00fcks\u00e9ged hozz\u00e1 semmilyen felszerel\u00e9sre, \u00e9s otthon, egy edz\u0151parkban vagy b\u00e1rhol m\u00e1shol is v\u00e9gezheted \u0151ket. Ha pedig \u00faj szintre akarod emelni ezt az edz\u00e9st, csak n\u00f6veld az ism\u00e9tl\u00e9sek, a sorozatok vagy az ellen\u00e1ll\u00e1s sz\u00e1m\u00e1t. \u00cdgy folyamatosan fejl\u0151dhetsz a <strong>t\u00f6k\u00e9letesen t\u00f3nusos popsi \u00e9s combok<\/strong> el\u00e9r\u00e9se fel\u00e9 vezet\u0151 utadon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kipr\u00f3b\u00e1lhatsz egy klasszikus edz\u00e9st az aj\u00e1nlott ism\u00e9tl\u00e9ssz\u00e1mmal, vagy egy nagy intenzit\u00e1s\u00fa intervallumos edz\u00e9st (HIIT), amely ink\u00e1bb a halad\u00f3 sportol\u00f3k sz\u00e1m\u00e1ra alkalmas. Biztosan mindenki megtal\u00e1lja a kedv\u00e9re val\u00f3 megold\u00e1st, aki hajland\u00f3 megfelel\u0151 er\u0151fesz\u00edt\u00e9seket tenni.<\/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 b\u00e1tran a bar\u00e1taiddal, \u00e9s inspir\u00e1ld \u0151ket, hogy \u0151k is bekapcsol\u00f3djanak a popsi- \u00e9s l\u00e1bedz\u00e9sbe.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOtthoni edz\u00e9s\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan er\u0151s\u00edtheted a popsid \u00e9s a l\u00e1bad fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl? A cikk 14 hat\u00e9kony gyakorlatot mutat be a farizmok \u00e9s a combizmok sz\u00e1m\u00e1ra, valamint mintaedz\u00e9seket, amelyek seg\u00edtenek el\u00e9rni a fitness c\u00e9ljaidat.<\/p>\n","protected":false},"author":129,"featured_media":517873,"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":[6432,6420,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-524690","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-fenek-gyakorlatok","9":"tag-lab-gyakorlatok","10":"tag-otthoni-edzes","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.\" \/>\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\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-05T07:49:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-05T07:49:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat\",\"datePublished\":\"2024-02-05T07:49:39+00:00\",\"dateModified\":\"2024-02-05T07:49:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\"},\"wordCount\":4127,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png\",\"keywords\":[\"fen\u00e9k gyakorlatok\",\"l\u00e1b gyakorlatok\",\"otthoni edz\u00e9s\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\",\"name\":\"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png\",\"datePublished\":\"2024-02-05T07:49:39+00:00\",\"dateModified\":\"2024-02-05T07:49:41+00:00\",\"description\":\"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog","description":"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/","og_type":"article","og_title":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog","og_description":"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.","og_url":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/","og_site_name":"GymBeam Blog","article_published_time":"2024-02-05T07:49:39+00:00","article_modified_time":"2024-02-05T07:49:41+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat","datePublished":"2024-02-05T07:49:39+00:00","dateModified":"2024-02-05T07:49:41+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/"},"wordCount":4127,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png","keywords":["fen\u00e9k gyakorlatok","l\u00e1b gyakorlatok","otthoni edz\u00e9s","saj\u00e1t tests\u00falyos gyakorlatok"],"articleSection":["Gyakorlatok \u00e9s edz\u00e9sek"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/","url":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/","name":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png","datePublished":"2024-02-05T07:49:39+00:00","dateModified":"2024-02-05T07:49:41+00:00","description":"A legjobb saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatok a kerek popsi\u00e9rt \u00e9s a feszes combok\u00e9rt, fitness eszk\u00f6z\u00f6k n\u00e9lk\u00fcl. Mintaedz\u00e9s \u00e9s HIIT a t\u00f3nusos combok\u00e9rt \u00e9s popsi\u00e9rt kezd\u0151knek \u00e9s halad\u00f3knak.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/Cviky-zadek-a-stehna-FB-.png","width":1200,"height":628,"caption":"Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/524690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=524690"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/524690\/revisions"}],"predecessor-version":[{"id":525085,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/524690\/revisions\/525085"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/517873"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=524690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=524690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=524690"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=524690"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=524690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}