{"id":536321,"date":"2024-03-21T11:10:33","date_gmt":"2024-03-21T10:10:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=536321"},"modified":"2024-05-30T15:14:41","modified_gmt":"2024-05-30T13:14:41","slug":"hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/","title":{"rendered":"Hogyan kell helyesen v\u00e9gezni a cs\u00edp\u0151tol\u00e1st a t\u00f6k\u00e9letes popsihoz? Top 6 vari\u00e1ci\u00f3"},"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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#Mi_az_a_csipotolas\" title=\"Mi az a cs\u00edp\u0151tol\u00e1s?\">Mi az a cs\u00edp\u0151tol\u00e1s?<\/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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#Miert_vegezzunk_csipotolast_Az_5_legnagyobb_elonye\" title=\"Mi\u00e9rt v\u00e9gezz\u00fcnk cs\u00edp\u0151tol\u00e1st? Az 5 legnagyobb el\u0151nye\">Mi\u00e9rt v\u00e9gezz\u00fcnk cs\u00edp\u0151tol\u00e1st? Az 5 legnagyobb el\u0151nye<\/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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#Hogyan_kell_helyesen_vegrehajtani_a_csipotolast\" title=\"Hogyan kell helyesen v\u00e9grehajtani a cs\u00edp\u0151tol\u00e1st?\">Hogyan kell helyesen v\u00e9grehajtani a cs\u00edp\u0151tol\u00e1st?<\/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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#Csipotolas_az_edzestervben\" title=\"Cs\u00edp\u0151tol\u00e1s az edz\u00e9stervben\">Cs\u00edp\u0151tol\u00e1s az edz\u00e9stervben<\/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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#A_csipotolas_6_hatekony_variacioja\" title=\"A cs\u00edp\u0151tol\u00e1s 6 hat\u00e9kony vari\u00e1ci\u00f3ja\">A cs\u00edp\u0151tol\u00e1s 6 hat\u00e9kony vari\u00e1ci\u00f3ja<\/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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Kerekebb, feszesebb \u00e9s er\u0151sebb feneket<\/strong> szeretn\u00e9l? Ha igen, akkor a cs\u00edp\u0151tol\u00e1s gyakorlatnak mindenk\u00e9ppen az edz\u00e9sprogramod egyik alapelem\u00e9nek kell lennie. Amikor a farizmok t\u00f3nus\u00e1nak \u00e9s form\u00e1l\u00e1s\u00e1nak kialak\u00edt\u00e1s\u00e1r\u00f3l van sz\u00f3, bizonyos szempontb\u00f3l t\u00falsz\u00e1rnyalhatja a guggol\u00e1st, a felh\u00faz\u00e1st vagy a kit\u00f6r\u00e9st. A <strong>megfelel\u0151 technika elsaj\u00e1t\u00edt\u00e1sa<\/strong> azonban <strong>kulcsfontoss\u00e1g\u00fa<\/strong> ahhoz, <strong>hogy kiakn\u00e1zzuk az el\u0151nyeit<\/strong>, \u00e9s elker\u00fclj\u00fck a gyakori hib\u00e1kat. Mindezt a mai cikk\u00fcnkben m\u00e9lyebben is megvizsg\u00e1ljuk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az edz\u0151teremben val\u00f3sz\u00edn\u0171leg l\u00e1thatt\u00e1l m\u00e1r f\u00e9rfiakat \u00e9s n\u0151ket egyar\u00e1nt, akik a padl\u00f3n \u00fcltek, h\u00e1tukat a padnak t\u00e1masztva, egy cs\u00edp\u0151magass\u00e1gban l\u00e9v\u0151 s\u00falyz\u00f3val, \u00e9s a cs\u00edp\u0151tol\u00e1sra k\u00e9sz\u00fcltek, amely az ut\u00f3bbi \u00e9vekben a farizmok edz\u00e9s\u00e9nek egyik legn\u00e9pszer\u0171bb gyakorlat\u00e1v\u00e1 v\u00e1lt. Ez a n\u00e9pszer\u0171s\u00e9gn\u00f6veked\u00e9s nagyr\u00e9szt Bret Contreras edz\u0151nek k\u00f6sz\u00f6nhet\u0151, aki a <strong>The Glute Guy<\/strong> n\u00e9ven ismert, \u00e9s aki vitathatatlanul a vil\u00e1g legnagyobb szaktekint\u00e9lye a farizomgyakorlatok ter\u00e9n. Ki szokta emelni, hogy a cs\u00edp\u0151tol\u00e1s az\u00e9rt egyedi, mert <strong>teljes cs\u00edp\u0151ny\u00fajt\u00e1s \u00e9rhet\u0151 el vele<\/strong>, ami a farizomrostok jelent\u0151s megr\u00f6vid\u00fcl\u00e9s\u00e9t eredm\u00e9nyezi. Ez az intenz\u00edv aktiv\u00e1l\u00e1s \u00e9s er\u0151s\u00edt\u00e9s teszi a cs\u00edp\u0151tol\u00e1st az egyik leghat\u00e9konyabb gyakorlatt\u00e1 a kerek \u00e9s er\u0151s popsi form\u00e1l\u00e1s\u00e1ra. <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_az_a_csipotolas\"><\/span>Mi az a cs\u00edp\u0151tol\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem l\u00e9tezik olyan var\u00e1zspirula, amely megn\u00f6veszti a popsidat, viszont itt van erre a cs\u00edp\u0151tol\u00e1s. Ez egy olyan gyakorlat, amely sor\u00e1n <strong>a fels\u0151 h\u00e1tadat egy padnak, alacsony doboznak vagy m\u00e1s magas\u00edtott platformnak t\u00e1masztod, a l\u00e1badat a f\u00f6ldre helyezed, a t\u00e9rded pedig behajl\u00edtva tartod<\/strong>. \u00dcl\u0151 helyzetben, a padl\u00f3n kezdesz, majd a farizmaidat \u00f6sszeh\u00fazva felfel\u00e9 emeled a medenc\u00e9det, am\u00edg a cs\u00edp\u0151d teljesen ki nem ny\u00fajtod. A fels\u0151 helyzetben a t\u00f6rzsed p\u00e1rhuzamos a talajjal. Ez a poz\u00edci\u00f3 teszi lehet\u0151v\u00e9 a farizmok maxim\u00e1lis ig\u00e9nybev\u00e9tel\u00e9t.<\/p>\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\">Mi a k\u00fcl\u00f6nbs\u00e9g a h\u00edd gyakorlat \u00e9s a cs\u00edp\u0151tol\u00e1s k\u00f6z\u00f6tt?<\/h3>\n\n\n\n<p>Sokan \u00f6sszet\u00e9vesztik a cs\u00edp\u0151tol\u00e1st a h\u00edd gyakorlattal. Mindkett\u0151 kiv\u00e1l\u00f3an alkalmas a farizmok megdolgoztat\u00e1s\u00e1ra, de vannak k\u00f6zt\u00fck k\u00fcl\u00f6nbs\u00e9gek. M\u00edg a<strong> cs\u00edp\u0151tol\u00e1sn\u00e1l a fels\u0151tested felemeled, addig a h\u00edd gyakorlatn\u00e1l a h\u00e1tad a <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\"fitness sz\u0151nyegen (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness sz\u0151nyegen<\/a>&nbsp;marad<\/strong>. Abban is k\u00fcl\u00f6nb\u00f6znek, hogy a h\u00edd gyakorlatot ink\u00e1bb csak saj\u00e1t tests\u00fallyal v\u00e9gzett aktiv\u00e1l\u00f3 gyakorlatk\u00e9nt haszn\u00e1lj\u00e1k, m\u00edg a cs\u00edp\u0151tol\u00e1s ink\u00e1bb hozz\u00e1adott <a href=\"https:\/\/gymbeam.hu\/testsulyok\" target=\"_blank\" aria-label=\"ellen\u00e1ll\u00e1ssal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ellen\u00e1ll\u00e1ssal<\/a> v\u00e9gezve n\u00e9pszer\u0171. Ak\u00e1r kombin\u00e1lhatod is \u0151ket az edz\u00e9sprogramodban.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy hogyan kell helyesen v\u00e9gezni a h\u00edd gyakorlatot \u00e9s annak leghat\u00e9konyabb vari\u00e1ci\u00f3it, mindent megtal\u00e1lsz a k\u00f6vetkez\u0151 cikk\u00fcnkben: <strong><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\"> H\u00edd gyakorlat: TOP 10 v\u00e1ltozat a kem\u00e9nyebb \u00e9s kerekebb popsi\u00e9rt<\/a><\/strong><\/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\/2024\/02\/iStock-1973488215-1124x749.jpg\" alt=\"Mire val\u00f3 a cs\u00edp\u0151tol\u00e1s gyakorlat?\" class=\"wp-image-526655\" title=\"Mire val\u00f3 a cs\u00edp\u0151tol\u00e1s gyakorlat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_vegezzunk_csipotolast_Az_5_legnagyobb_elonye\"><\/span>Mi\u00e9rt v\u00e9gezz\u00fcnk cs\u00edp\u0151tol\u00e1st? Az 5 legnagyobb el\u0151nye<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cs\u00edp\u0151tol\u00e1s <strong>nemcsak a t\u00f6k\u00e9letes popsira v\u00e1gy\u00f3 n\u0151knek val\u00f3 gyakorlat<\/strong>. A f\u00e9rfiak is \u00e9rt\u00e9kelni fogj\u00e1k az izom- \u00e9s er\u0151fejleszt\u00e9sre, valamint az \u00e1ltal\u00e1nos sportteljes\u00edtm\u00e9nyre gyakorolt pozit\u00edv hat\u00e1s\u00e1t.<\/p>\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. Kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra egyar\u00e1nt alkalmas<\/h3>\n\n\n\n<p>A kezd\u0151k a cs\u00edp\u0151tol\u00e1s alapv\u00e1ltozat\u00e1t a saj\u00e1t tests\u00falyukkal is el tudj\u00e1k v\u00e9gezni. Ez a gyakorlat <strong>technikailag nem olyan ig\u00e9nyes, mint p\u00e9ld\u00e1ul a guggol\u00e1s<\/strong>. A halad\u00f3k n\u00f6velhetik a neh\u00e9zs\u00e9get p\u00e9ld\u00e1ul <a aria-label=\"s\u00falyz\u00f3val, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/lifter-olympic-bar-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3val,<\/a> <a aria-label=\"kettlebellel, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellel,<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" 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> R\u00e1ad\u00e1sul a cs\u00edp\u0151tol\u00e1st kev\u00e9sb\u00e9 korl\u00e1tozza a mobilit\u00e1s (az \u00edz\u00fcletek mozg\u00e1startom\u00e1nya) a guggol\u00e1shoz k\u00e9pest.<\/p>\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\">2. Seg\u00edt az er\u0151s farizmok kialak\u00edt\u00e1s\u00e1ban<\/h3>\n\n\n\n<p>A cs\u00edp\u0151tol\u00e1s intenz\u00edven ig\u00e9nybe veszi a <strong>gluteus <em>minimus<\/em>, <em>medius<\/em> \u00e9s <em>maximus<\/em><\/strong> izmokat, ami a farizmok \u00e1tfog\u00f3 er\u0151s\u00f6d\u00e9s\u00e9t eredm\u00e9nyezi. Ez feszesebb, kerekebb \u00e9s er\u0151sebb popsit eredm\u00e9nyez, amely nemcsak m\u00e1s gyakorlatok, p\u00e9ld\u00e1ul guggol\u00e1s vagy felh\u00faz\u00e1s eset\u00e9ben el\u0151ny\u00f6s, hanem k\u00fcl\u00f6nb\u00f6z\u0151 sportokban \u00e9s a mindennapi tev\u00e9kenys\u00e9gek sor\u00e1n is fokozza a teljes\u00edtm\u00e9nyt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A farizmok megdolgoztat\u00e1sa mellett kisebb m\u00e9rt\u00e9kben a <strong>combhajl\u00edt\u00f3 izmok (comb h\u00e1ts\u00f3 r\u00e9sze)<\/strong>, a <strong>n\u00e9gyfej\u0171 combizom<\/strong>&nbsp;<strong>(comb el\u00fcls\u0151 r\u00e9sze)<\/strong> \u00e9s a <strong>comb k\u00f6zel\u00edt\u0151 izmai<\/strong> (comb bels\u0151 r\u00e9sze) is r\u00e9szt vesznek. Ez\u00e1ltal hat\u00e9kony gyakorlat az als\u00f3test sz\u00e1m\u00e1ra.<mark class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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\">Guggol\u00e1s vs. cs\u00edp\u0151tol\u00e1s: Melyik gyakorlat jobb a tanulm\u00e1nyok szerint a farizmokra?<\/h4>\n\n\n\n<p>A guggol\u00e1s az als\u00f3test gyakorlatok kir\u00e1ly\u00e1nak sz\u00e1m\u00edt. Ez\u00e9rt sok test\u00e9p\u00edt\u0151 \u00e9s fitneszrajong\u00f3 gyakran elgondolkodik azon, hogy <strong>\u00e9rdemes-e cs\u00edp\u0151tol\u00e1st is v\u00e9gezni, tekintve, hogy a guggol\u00e1s<\/strong> a farizmok sz\u00e1m\u00e1ra <strong>is hat\u00e9kony<\/strong> gyakorlat. Szerencs\u00e9re a szak\u00e9rt\u0151k elkezdtek foglalkozni ezzel a t\u00e9m\u00e1val, \u00e9s tudom\u00e1nyos bizony\u00edt\u00e9kokat szolg\u00e1ltattak mindk\u00e9t gyakorlat hat\u00e9konys\u00e1g\u00e1ra vonatkoz\u00f3an. <mark class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tanulm\u00e1nyok szerint a guggol\u00e1s \u00e9s a cs\u00edp\u0151tol\u00e1s egyar\u00e1nt hat\u00e9kony gyakorlat a farizmok \u00e9p\u00edt\u00e9s\u00e9re. Ha azonban a popsi \u00e9p\u00edt\u00e9s\u00e9re \u00e9s g\u00f6mb\u00f6ly\u00edt\u00e9s\u00e9re \u00f6sszpontos\u00edtunk, akkor a cs\u00edp\u0151tol\u00e1s tal\u00e1n valamivel jobb v\u00e1laszt\u00e1snak bizonyul, ugyanis <strong>nagyobb intenzit\u00e1ssal tudja aktiv\u00e1lni a farizmokat (k\u00fcl\u00f6n\u00f6sen a gluteus maximust)<\/strong>. M\u00e1sr\u00e9szt a guggol\u00e1s a combok el\u00fcls\u0151 r\u00e9sz\u00e9n l\u00e9v\u0151 izmokat \u00e9s az adductorokat (bels\u0151 combizmokat) c\u00e9lozza meg. Ez\u00e9rt, ha mindk\u00e9t vil\u00e1g el\u0151nyeit szeretn\u00e9d kihaszn\u00e1lni, \u00e9p\u00edtsd be mindk\u00e9t gyakorlatot az edz\u00e9stervedbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 cikkben mindent megtudhatsz a guggol\u00e1s el\u0151nyeir\u0151l, megfelel\u0151 technik\u00e1j\u00e1r\u00f3l \u00e9s vari\u00e1ci\u00f3ir\u00f3l: <a href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Guggol\u00e1s: el\u0151nyei, a helyes technika \u00e9s a leghat\u00e9konyabb vari\u00e1ci\u00f3k otthonra \u00e9s az edz\u0151terembe<\/strong><\/a><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg\" alt=\"A cs\u00edp\u0151tol\u00e1s el\u0151nyei\" class=\"wp-image-526671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Seg\u00edthet a form\u00e1s fen\u00e9k el\u00e9r\u00e9s\u00e9ben<\/h3>\n\n\n\n<p>Ha az <strong>a c\u00e9lod, hogy feszes \u00e9s kerek popsid<\/strong> <strong>legyen<\/strong>, akkor mindenk\u00e9ppen fontold meg a cs\u00edp\u0151tol\u00e1s be\u00e9p\u00edt\u00e9s\u00e9t az edz\u00e9stervedbe. Bret Contreras edz\u0151 mellett sz\u00e1mos fitneszversenyz\u0151 \u00e9s influencer esk\u00fcszik r\u00e1, p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/blog\/kayla-itsines-a-bikini-body-guide-program-es-a-sweat-mobilalkalmazas-szerzoje-es-az-egyik-legsikeresebb-fitness-edzo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kayla Itsines<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/michelle-lewin-az-instagram-koronazatlan-fitness-kiralynoje-aki-gyerekkent-fejlodesi-rendellenesseggel-kuzdott\/\" class=\"ek-link\">Michelle Lewin<\/a>. Ez egy hat\u00e9kony gyakorlat a popsi m\u00e9ret\u00e9nek n\u00f6vel\u00e9s\u00e9re, amely sor\u00e1n a terhet (s\u00falyt\u00e1rcs\u00e1kkal, s\u00falyz\u00f3val) els\u0151sorban a farizmaiddal emeled meg. Ha kell\u0151 s\u00fallyal teszed pr\u00f3b\u00e1ra az izmaid, val\u00f3ban \u00e9rezni fogod, ahogy \u00e9gnek. \u00c9s ekkor <strong>l\u00e9pnek m\u0171k\u00f6d\u00e9sbe az adapt\u00e1ci\u00f3s mechanizmusok, mint a n\u00f6veked\u00e9s \u00e9s az er\u0151s\u00f6d\u00e9s<\/strong>. Id\u0151vel ez seg\u00edthet el\u00e9rni a k\u00edv\u00e1nt szexi form\u00e1kat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek ellen\u00e9re az eg\u00e9sz folyamatot egy kicsit szisztematikusabban kell megk\u00f6zel\u00edteni. Az edz\u00e9s mellett a kerek popsi el\u00e9r\u00e9s\u00e9hez az \u00e9trend be\u00e1ll\u00edt\u00e1s\u00e1ra \u00e9s a regener\u00e1l\u00f3d\u00e1s finomhangol\u00e1s\u00e1ra is sz\u00fcks\u00e9g van. A k\u00f6vetkez\u0151 cikkben az \u00f6sszes fontos inform\u00e1ci\u00f3t megtal\u00e1lod hozz\u00e1: <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\"><strong>Hogyan dolgozd ki \u00e9s form\u00e1ld a popsid \u00e9s a l\u00e1bad.<\/strong><\/a><\/p>\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\">4. Fokozza a sebess\u00e9get \u00e9s a robban\u00e9konys\u00e1got sportol\u00e1s k\u00f6zben<\/h3>\n\n\n\n<p>Azt m\u00e1r tudod, hogy a cs\u00edp\u0151tol\u00e1s seg\u00edthet er\u0151s popsit \u00e9p\u00edteni. Ez az er\u0151 nemcsak az edz\u0151teremben hasznos a neh\u00e9z s\u00falyok emel\u00e9s\u00e9hez, hanem a k\u00fcl\u00f6nb\u00f6z\u0151 sportokban is. A kulcs a farizmok er\u0151s\u00edt\u00e9s\u00e9ben rejlik teljesen ny\u00fajtott cs\u00edp\u0151\u00e1ll\u00e1sban, ami a cs\u00edp\u0151tol\u00e1s fels\u0151 f\u00e1zis\u00e1ban t\u00f6rt\u00e9nik. Pontosan <strong>ebben a cs\u00edp\u0151\u00e1ll\u00e1sban keletkezik az er\u0151 \u00e9s a robban\u00e9konys\u00e1g a gyors\u00edt\u00e1shoz, p\u00e9ld\u00e1ul a sprintel\u00e9shez<\/strong>. Ez nem csak a sprintereknek kedvez, hanem olyan sportol\u00f3knak is, mint a focist\u00e1k vagy kos\u00e1rlabd\u00e1z\u00f3k, akiknek a j\u00e1t\u00e9k sor\u00e1n fel kell gyorsulniuk, hogy utol\u00e9rj\u00e9k az ellenfeleiket, vagy kit\u00f6rjenek a kapu vagy a kos\u00e1r elleni t\u00e1mad\u00e1s sor\u00e1n. A tanulm\u00e1nyok azt is meger\u0151s\u00edtik, hogy <strong>a neh\u00e9z, a maxim\u00e1lishoz k\u00f6zeli terhel\u00e9ssel v\u00e9gzett cs\u00edp\u0151tol\u00e1s gyorsul\u00e1shoz vezethet a sprintel\u00e9sben<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/p>\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\">5. Jav\u00edthatja az egyens\u00falyt \u00e9s er\u0151s\u00edtheti a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek izmait<\/h3>\n\n\n\n<p>Az er\u0151s farizom a mindennapi \u00e9letben is j\u00f3l j\u00f6n. Fontos szerepet j\u00e1tszik az olyan gyakori mozg\u00e1sokban, mint a <strong>j\u00e1r\u00e1s<\/strong>, a <strong>l\u00e9pcs\u0151z\u00e9s<\/strong> \u00e9s a <strong>neh\u00e9z t\u00e1rgyak felemel\u00e9se a f\u00f6ldr\u0151l<\/strong>. Emellett a cs\u00edp\u0151 k\u00f6r\u00fcli izmok hozz\u00e1j\u00e1rulnak az egyens\u00faly fenntart\u00e1s\u00e1hoz b\u00e1rmilyen mozg\u00e1s sor\u00e1n. R\u00e1ad\u00e1sul a megfelel\u0151 technik\u00e1val v\u00e9gzett cs\u00edp\u0151tol\u00e1ssal a h\u00e1t als\u00f3 r\u00e9sz\u00e9n \u00e9s a gerinc k\u00f6r\u00fcli izmok (erector spinae) is meger\u0151s\u00f6dnek. Teh\u00e1t ez a gyakorlat <strong>a h\u00e1tf\u00e1j\u00e1s megel\u0151z\u00e9s\u00e9re is szolg\u00e1lhat<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/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>Ha h\u00e1tprobl\u00e9m\u00e1kkal k\u00fczdesz, pr\u00f3b\u00e1ld ki ezt a&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/20-hatgyakorlat-melyek-segitenek-a-hat-es-a-gerinc-fajdalmanal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 gyakorlatot, amelyek enyh\u00edthetik a h\u00e1tf\u00e1j\u00e1st.<\/a><\/strong><\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 cikkb\u0151l megtudhatod, hogy mi okozza a kellemetlens\u00e9geket: <a href=\"https:\/\/gymbeam.hu\/blog\/hatfajas-mi-a-10-leggyakoribb-oka-es-hogyan-szabadulj-meg-tole\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>H\u00e1tf\u00e1j\u00e1s: Mi a 10 leggyakoribb oka \u00e9s hogyan szabadulj meg t\u0151le<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/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=\"8344,28338,36358,86089\" ><\/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=\"Hogyan_kell_helyesen_vegrehajtani_a_csipotolast\"><\/span>Hogyan kell helyesen v\u00e9grehajtani a cs\u00edp\u0151tol\u00e1st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Akkor hozhatod ki a legt\u00f6bbet ebb\u0151l a gyakorlatb\u00f3l, ha megtanulod a megfelel\u0151 technik\u00e1t.<\/strong> Mag\u00e1n a gyakorlaton k\u00edv\u00fcl az is sz\u00e1m\u00edt, hogy milyen&nbsp;<a aria-label=\"egyenes edz\u0151padnak (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyenes-edzopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151padnak<\/a> t\u00e1maszkodsz. Ide\u00e1lis esetben k\u00f6r\u00fclbel\u00fcl 33-48 cm magasnak kell lennie.<\/p>\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. Kiindul\u00e1si helyzet<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00dclj le a f\u00f6ldre, h\u00e1ttal az edz\u0151padnak.<\/li>\n\n\n\n<li>Helyezd a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t, k\u00f6zvetlen\u00fcl a lapock\u00e1k alatt, a padhoz. Ha saj\u00e1t tests\u00fallyal edzel, a felkarod (tricepsz) helyezd az edz\u0151padra. A kezed cs\u00edp\u0151re teheted, vagy \u00f6k\u00f6lbe szor\u00edthatod.<\/li>\n\n\n\n<li>Ha s\u00falyz\u00f3t haszn\u00e1lsz, tedd a cs\u00edp\u0151d f\u00f6l\u00e9, \u00e9s fogd meg k\u00e9t k\u00e9zzel a cs\u00edp\u0151d mellett. \u00dcgyelj arra, hogy megfelel\u0151en helyezd el a s\u00falyz\u00f3t a medenc\u00e9d f\u00f6l\u00f6tt, biztos\u00edtva, hogy k\u00f6z\u00e9pen legyen, \u00e9s ne d\u0151lj\u00f6n egyik oldalra sem. A nagyobb k\u00e9nyelem \u00e9rdek\u00e9ben haszn\u00e1lhatsz <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/rudszivacs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyemel\u0151 r\u00fad p\u00e1rn\u00e1t<\/a>, illetve egy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\"fitness sz\u0151nyeget (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness sz\u0151nyeget<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/torolkozo\" target=\"_blank\" aria-label=\"t\u00f6r\u00f6lk\u00f6z\u0151t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6r\u00f6lk\u00f6z\u0151t<\/a> is tekerhetsz a r\u00fad k\u00f6r\u00e9.<\/li>\n\n\n\n<li>Hajl\u00edtsd be a t\u00e9rded, \u00e9s h\u00fazd a cs\u00edp\u0151d fel\u00e9, am\u00edg a s\u00edpcsontod mer\u0151leges nem lesz a talajra (k\u00f6r\u00fclbel\u00fcl 90\u00b0-os sz\u00f6get z\u00e1rjon be a talaj \u00e9s a s\u00edpcsontod) a medence felemel\u00e9sekor (p\u00e1rhuzamosan a talajjal). Ezzel els\u0151sorban a farizmokat fogod ig\u00e9nybe venni, nem pedig a combokat. <mark class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/li>\n\n\n\n<li>Tartsd a l\u00e1baid vagy csak a sarkaid a padl\u00f3n, \u00e9s helyezd k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9gben egym\u00e1s mell\u00e9. A t\u00e9rd \u00e9s a l\u00e1bujjak kiss\u00e9 kifel\u00e9 mutassanak.<\/li>\n\n\n\n<li>Tartsd a fejed a gerinceddel egy vonalban, \u00e9s n\u00e9zz el\u0151re a mozg\u00e1s sor\u00e1n.<\/li>\n\n\n\n<li>Mivel az emberi anat\u00f3mia elt\u00e9r\u0151 (p\u00e9ld\u00e1ul a comb \u00e9s a l\u00e1bsz\u00e1r hossza), egyes szem\u00e9lyek sz\u00e1m\u00e1ra kiss\u00e9 elt\u00e9r\u0151 kiindul\u00f3 helyzetek lehetnek k\u00e9nyelmesek. Ez\u00e9rt k\u00eds\u00e9rletezz a l\u00e1bfej elhelyez\u00e9s\u00e9vel (sz\u00e9less\u00e9g, sz\u00f6g, l\u00e1bujjmagass\u00e1g) a gyakorlat sor\u00e1n, hogy megtal\u00e1ld az optim\u00e1lis poz\u00edci\u00f3t &#8211; az \u00fagynevezett &#8220;sweet spotot&#8221; &#8211; maximaliz\u00e1lva a farizmok bevon\u00e1s\u00e1t <\/li>\n<\/ul>\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\/2024\/02\/iStock-895663384-1124x749.jpg\" alt=\"Hogyan kell helyesen v\u00e9grehajtani a cs\u00edp\u0151tol\u00e1st?\" class=\"wp-image-526687\" title=\"Hogyan kell helyesen v\u00e9grehajtani a cs\u00edp\u0151tol\u00e1st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. A gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aktiv\u00e1ld a core izmokat, hogy megv\u00e9dd a cs\u00edp\u0151d a t\u00falterhel\u00e9st\u0151l.<\/li>\n\n\n\n<li>L\u00e9legezz ki, \u00e9s lassan emeld felfel\u00e9 a medenc\u00e9d, a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra \u00f6sszpontos\u00edtva.<\/li>\n\n\n\n<li>Nyomd a l\u00e1bad a talajba a jobb stabilit\u00e1s \u00e9s a farizmok fokozott aktiv\u00e1l\u00e1sa \u00e9rdek\u00e9ben. <mark class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Emeld a medenc\u00e9d olyan magass\u00e1gba, ahol a tested a padl\u00f3val p\u00e1rhuzamosan \u00e1ll. Ebben a helyzetben a combodnak \u00e9s a l\u00e1bsz\u00e1radnak 90\u00b0-os sz\u00f6get kell bez\u00e1rniuk. A medenc\u00e9d enyh\u00e9n billentsd el\u0151re, ami szint\u00e9n seg\u00edt aktiv\u00e1lni a farizmokat, mik\u00f6zben v\u00e9di a h\u00e1t als\u00f3 r\u00e9sz\u00e9t.<\/li>\n\n\n\n<li>Tartsd a fels\u0151 poz\u00edci\u00f3t 1-2 m\u00e1sodpercig a farizmok maxim\u00e1lis \u00f6sszeh\u00faz\u00e1s\u00e1val.<\/li>\n\n\n\n<li>L\u00e9legezz be \u00e9s engedd le a medenc\u00e9d ellen\u0151rz\u00f6tt m\u00f3don.<\/li>\n\n\n\n<li>Az als\u00f3 poz\u00edci\u00f3ban a popsiddal enyh\u00e9n \u00e9rintsd meg a padl\u00f3t, majd folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n<\/ul>\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\">3. Melyek a leggyakoribb hib\u00e1k a cs\u00edp\u0151tol\u00e1s v\u00e9grehajt\u00e1sakor?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li>A farizmok \u00e9s a t\u00f6rzs el\u00e9gtelen aktiv\u00e1l\u00e1sa.<\/li>\n\n\n\n<li>A h\u00e1t als\u00f3 r\u00e9sz\u00e9nek t\u00falzott \u00edvel\u00e9se (a medence t\u00fal magasra emel\u00e9se).<\/li>\n\n\n\n<li>Ellen\u0151rizetlen mozg\u00e1s.<\/li>\n\n\n\n<li>A l\u00e1bak t\u00fal messze vannak a cs\u00edp\u0151t\u0151l.<\/li>\n\n\n\n<li>Nyak behajl\u00edt\u00e1sa.<\/li>\n\n\n\n<li>Rosszul megv\u00e1lasztott s\u00faly, amikor ellen\u00e1ll\u00e1ssal v\u00e9gzett cs\u00edp\u0151tol\u00e1st v\u00e9gzel.<\/li>\n<\/ul>\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\/2024\/02\/iStock-1297219143-1124x749.jpg\" alt=\"Gyakori hib\u00e1k a cs\u00edp\u0151tol\u00e1s v\u00e9grehajt\u00e1sakor\" class=\"wp-image-526703\" title=\"Gyakori hib\u00e1k a cs\u00edp\u0151tol\u00e1s v\u00e9grehajt\u00e1sakor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Csipotolas_az_edzestervben\"><\/span>Cs\u00edp\u0151tol\u00e1s az edz\u00e9stervben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Val\u00f3sz\u00edn\u0171leg nem a legjobb \u00f6tlet minden edz\u00e9s sor\u00e1n cs\u00edp\u0151tol\u00e1st v\u00e9gezni. Nemcsak a farizmokat, hanem a cs\u00edp\u0151det is t\u00falterhelheted. Ha azonban csak havonta egyszer csin\u00e1lod, val\u00f3sz\u00edn\u0171leg semmilyen eredm\u00e9nyt nem fogsz el\u00e9rni. Ez\u00e9rt kulcsfontoss\u00e1g\u00fa, hogy megtal\u00e1ld az arany k\u00f6z\u00e9putat, \u00e9s \u00e9sszer\u0171en <strong>\u00e9p\u00edtsd be ezt a gyakorlatot az<\/strong> <strong><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\">edz\u00e9stervedbe<\/a>.<\/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>A popsira \u00f6sszpontos\u00edt\u00f3 edz\u00e9stervben a legjobb, ha hetente 1-2 alkalommal szerepel cs\u00edp\u0151tol\u00e1s.<\/li>\n\n\n\n<li>A saj\u00e1t tests\u00fallyal v\u00e9gzett cs\u00edp\u0151tol\u00e1st ak\u00e1r heti 3 alkalommal is v\u00e9gezheted.<\/li>\n\n\n\n<li>A sorozatok sz\u00e1ma 3 \u00e9s 6 k\u00f6z\u00f6tt mozogjon, a s\u00falyterhel\u00e9st\u0151l \u00e9s az edz\u00e9sben szerepl\u0151 egy\u00e9b gyakorlatokt\u00f3l f\u00fcgg\u0151en.<\/li>\n\n\n\n<li>A sorozatok k\u00f6z\u00f6tt tarts 30-90 m\u00e1sodperces pihen\u0151t.<\/li>\n\n\n\n<li>Ha a c\u00e9lod az er\u0151 n\u00f6vel\u00e9se, \u00e9s a maxim\u00e1lis terhel\u00e9shez k\u00f6zeli s\u00falyokat emelsz (80-95%), a pihen\u0151id\u0151t ak\u00e1r 4 percre is meghosszabb\u00edthatod.<\/li>\n\n\n\n<li>Az alapv\u00e1ltozatb\u00f3l hozz\u00e1adott s\u00faly n\u00e9lk\u00fcl 15-20 ism\u00e9tl\u00e9st v\u00e9gezz.<\/li>\n\n\n\n<li>A vari\u00e1ci\u00f3kat hozz\u00e1adott s\u00fallyal 8-15 ism\u00e9tl\u00e9ssel v\u00e9gezd.<\/li>\n\n\n\n<li>A nagy s\u00falyokkal v\u00e9gzett er\u0151nl\u00e9ti edz\u00e9sekn\u00e9l 2-6 ism\u00e9tl\u00e9sre kell t\u00f6rekedni.<\/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 \u00e9rdekel a t\u00f6bbi gyakorlat, amelyek seg\u00edthetnek er\u0151s\u00edteni \u00e9s form\u00e1lni a farizmokat \u00e9s a combokat, olvasd el a k\u00f6vetkez\u0151 cikket: <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\"><strong>9 legjobb popsi- \u00e9s l\u00e1bgyakorlat.<\/strong><\/a><\/p>\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\">Hogyan v\u00e9gezz\u00e9k a cs\u00edp\u0151tol\u00e1st a halad\u00f3k?<\/h3>\n\n\n\n<p>Ha k\u00f6nnyed\u00e9n el tudsz v\u00e9gezni 15-20 ism\u00e9tl\u00e9st an\u00e9lk\u00fcl, hogy izomf\u00e1radts\u00e1got \u00e9rezn\u00e9l, akkor val\u00f3sz\u00edn\u0171leg \u00faj ingereket kell adnod az izmaidnak a tov\u00e1bbi n\u00f6veked\u00e9shez \u00e9s er\u0151s\u00f6d\u00e9shez. Ezek az edz\u00e9si tippek seg\u00edthetnek ebben:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tegy\u00e9l <strong>nehezebb s\u00falyokat<\/strong> a s\u00falyz\u00f3r\u00fadra, vagy haszn\u00e1lj nehezebb kettlebellt vagy k\u00e9zis\u00falyz\u00f3t.<\/li>\n\n\n\n<li>Fokozatosan <strong>cs\u00f6kkentsd a gyakorlatok k\u00f6z\u00f6tti pihen\u0151id\u0151 hossz\u00e1t<\/strong> 10 m\u00e1sodperccel.<\/li>\n\n\n\n<li><strong>V\u00e9gezz szupersorozatokat<\/strong>, amelyek sor\u00e1n a gyakorlat 2 vagy t\u00f6bb vari\u00e1ci\u00f3j\u00e1t v\u00e9gzed el egym\u00e1s ut\u00e1n, pihen\u00e9s n\u00e9lk\u00fcl. P\u00e9ld\u00e1ul egy kettlebellel v\u00e9gzett sorozat ut\u00e1n azonnal v\u00e9gezz egy saj\u00e1t tests\u00fallyal v\u00e9gzett sorozat.<\/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\u00e9l otthon, felszerel\u00e9s n\u00e9lk\u00fcl edzeni? 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_csipotolas_6_hatekony_variacioja\"><\/span>A cs\u00edp\u0151tol\u00e1s 6 hat\u00e9kony vari\u00e1ci\u00f3ja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gyakorlat elsaj\u00e1t\u00edt\u00e1s\u00e1nak els\u0151 l\u00e9p\u00e9se <strong>a helyes technika elsaj\u00e1t\u00edt\u00e1sa saj\u00e1t tests\u00fallyal.<\/strong> Ehhez mind\u00f6ssze egy <a href=\"https:\/\/gymbeam.hu\/egyenes-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"egyenes edz\u0151padra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyenes edz\u0151padra<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" aria-label=\"kisebb dobozra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kisebb dobozra<\/a> lesz sz\u00fcks\u00e9ged, de ak\u00e1r a kanap\u00e9d is haszn\u00e1lhatod otthon. Ha m\u00e1r elsaj\u00e1t\u00edtottad az alapv\u00e1ltozatot, ellen\u00e1ll\u00e1st adhatsz hozz\u00e1 egy er\u0151s\u00edt\u0151 gumiszalag vagy s\u00falyok, p\u00e9ld\u00e1ul s\u00falyz\u00f3r\u00fad, k\u00e9zis\u00falyz\u00f3, kettlebell vagy ak\u00e1r egy <a href=\"https:\/\/gymbeam.hu\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyzs\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyzs\u00e1k<\/a> seg\u00edts\u00e9g\u00e9vel. Egyes edz\u0151termekben kifejezetten cs\u00edp\u0151tol\u00e1shoz val\u00f3 g\u00e9pek is tal\u00e1lhat\u00f3k, amelyeket gyakran neveznek <strong>booty buildernek<\/strong>. Ezek a g\u00e9pek ir\u00e1ny\u00edtj\u00e1k a mozdulatot, \u00edgy technikailag nem annyira ig\u00e9nyesek, de fontos, hogy megfelel\u0151 mennyis\u00e9g\u0171 ellen\u00e1ll\u00e1st v\u00e1lasszunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azt tervezed, hogy s\u00falyz\u00f3s cs\u00edp\u0151tol\u00e1sokat \u00e9p\u00edtesz be az edz\u00e9stervedbe, ne felejtsd el, hogy el\u0151tte megfelel\u0151en bemeleg\u00edtsd \u00e9s mozgasd \u00e1t a tested. N\u00e9h\u00e1ny perces <strong>bemeleg\u00edt\u00e9s<\/strong> ut\u00e1n (p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/air-bike-gymbeam.html\" target=\"_blank\" aria-label=\"l\u00e9gellen\u00e1ll\u00e1sos szobaker\u00e9kp\u00e1rral (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00e9gellen\u00e1ll\u00e1sos szobaker\u00e9kp\u00e1rral<\/a>, fut\u00f3padon val\u00f3 gyors s\u00e9t\u00e1val vagy <a aria-label=\"ugr\u00f3k\u00f6t\u00e9llel (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3k\u00f6t\u00e9llel<\/a>) \u00f6sszpontos\u00edts <strong>az eg\u00e9sz tested \u00edz\u00fcleteinek<\/strong>, k\u00fcl\u00f6n\u00f6sen a cs\u00edp\u0151d, t\u00e9rded \u00e9s bok\u00e1d <strong>mobiliz\u00e1l\u00e1s\u00e1ra<\/strong>. Ezut\u00e1n v\u00e9gezz k\u00f6r\u00fclbel\u00fcl 2 sorozat cs\u00edp\u0151tol\u00e1st saj\u00e1t tests\u00fallyal, hogy <strong>aktiv\u00e1ld a farizmaidat<\/strong>. Csak ezut\u00e1n t\u00e9rj \u00e1t a s\u00falyok haszn\u00e1lat\u00e1ra, amelyeket id\u0151vel fokozatosan n\u00f6velhetsz.<\/p>\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. Saj\u00e1t tests\u00fallyal v\u00e9gzett cs\u00edp\u0151tol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: \u00dclj a f\u00f6ldre, a fels\u0151 h\u00e1tadat egy padnak t\u00e1masztva, a fejedet a gerinceddel egy vonalban tartva. Hajl\u00edtsd be a karod a k\u00f6ny\u00f6k\u00f6dn\u00e9l, tedd a padra magad m\u00f6g\u00f6tt, \u00e9s tedd a kezed a cs\u00edp\u0151dre. H\u00fazd a l\u00e1bfejed a cs\u00edp\u0151d fel\u00e9 \u00fagy, hogy az eg\u00e9sz l\u00e1bfejed vagy csak a sarkad tartsd a talajon a gyakorlat sor\u00e1n. A l\u00e1bfejeid k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9gben legyenek egym\u00e1st\u00f3l, a t\u00e9rded pedig kiss\u00e9 kifel\u00e9 forduljon.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaid. L\u00e9legezz ki, \u00e9s a farizmok seg\u00edts\u00e9g\u00e9vel emeld a medenc\u00e9det kontroll\u00e1ltan felfel\u00e9, am\u00edg a t\u00f6rzsed p\u00e1rhuzamos nem lesz a talajjal. A fels\u0151 helyzetben koncentr\u00e1lj a farizmok \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1ra. Tartsd egy-k\u00e9t m\u00e1sodpercig, majd lassan, kontroll\u00e1ltan engedd le a medenc\u00e9det. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A h\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen elhelyez\u00e9se, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/01-s-vlastni-vahou.gif\" alt=\"Hogyan kell saj\u00e1t tests\u00fallyal v\u00e9gezni a cs\u00edp\u0151tol\u00e1st?\" class=\"wp-image-526724\" title=\"Hogyan kell saj\u00e1t tests\u00fallyal v\u00e9gezni a cs\u00edp\u0151tol\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Egyl\u00e1bas cs\u00edp\u0151tol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> \u00dclj a f\u00f6ldre, a fels\u0151 h\u00e1tadat egy padnak t\u00e1masztva, a fejedet a gerinceddel egy vonalban tartva. Hajl\u00edtsd be a karod a k\u00f6ny\u00f6k\u00f6dn\u00e9l, t\u00e1maszd meg a padon, a kezed pedig tedd a cs\u00edp\u0151dre. H\u00fazd a sarkaid a cs\u00edp\u0151d fel\u00e9, \u00e9s helyezd \u0151ket egym\u00e1s mell\u00e9. Az egyik l\u00e1bad tartsd a talajon, m\u00edg a m\u00e1sikat n\u00e9h\u00e1ny centim\u00e9terrel emeld a padl\u00f3 f\u00f6l\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaid. L\u00e9legezz ki, \u00e9s a farizmokat bevonva emeld meg a medenc\u00e9det, \u00e9s ezzel egyidej\u0171leg emeld fel a behajl\u00edtott l\u00e1bad. A fels\u0151 poz\u00edci\u00f3ban, amikor a t\u00f6rzsed p\u00e1rhuzamos a talajjal, tartsd 1-2 m\u00e1sodpercig, mik\u00f6zben akt\u00edvan \u00f6sszeh\u00fazod a farizmaidat. Ezut\u00e1n engedd le a medenc\u00e9det ellen\u0151rz\u00f6tt m\u00f3don, \u00e9s azonnal folytasd egy \u00fajabb ism\u00e9tl\u00e9ssel, ugyanannak a l\u00e1bnak a haszn\u00e1lat\u00e1val. A sorozat befejez\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A h\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen elhelyez\u00e9se, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/03-single-leg.gif\" alt=\"Hogyan kell v\u00e9gezni az egyl\u00e1bas cs\u00edp\u0151tol\u00e1st?\" class=\"wp-image-526756\" title=\"Hogyan kell v\u00e9gezni az egyl\u00e1bas cs\u00edp\u0151tol\u00e1st?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A gyakorlat egy m\u00e1sik v\u00e1ltozata:<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">1. Egyl\u00e1bas cs\u00edp\u0151tol\u00e1st kettlebellel<\/h4>\n\n\n\n<p>Ezt a gyakorlatot nagyobb kih\u00edv\u00e1st jelenthet, ha s\u00falyt adsz hozz\u00e1 egy <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> form\u00e1j\u00e1ban. Helyezd a cs\u00edp\u0151dre a t\u00e1maszt ad\u00f3 l\u00e1b oldal\u00e1n, \u00e9s mindk\u00e9t kezeddel fogd meg a foganty\u00faj\u00e1t. Ezut\u00e1n v\u00e9gezd el a gyakorlatot \u00fagy, ahogyan a saj\u00e1t tests\u00fallyal v\u00e9gzett vari\u00e1ci\u00f3n\u00e1l tenn\u00e9d.<\/p>\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\">3. Cs\u00edp\u0151tol\u00e1s s\u00falyz\u00f3r\u00faddal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: \u00dclj a f\u00f6ldre, a fels\u0151 h\u00e1tadat egy padnak t\u00e1masztva, a fejedet a gerinceddel egy vonalban tartva. Helyezz egy s\u00falyz\u00f3rudat (lehet \u00fcres \u00e9s s\u00falyokkal megrakott is) a cs\u00edp\u0151dre. H\u00fazd a l\u00e1bfejed a cs\u00edp\u0151d fel\u00e9, \u00e9s hagyd a talajon &#8211; teljesen, vagy csak a sarkad. A l\u00e1bad legyen nagyj\u00e1b\u00f3l v\u00e1llsz\u00e9less\u00e9gben, \u00e9s a t\u00e9rded kiss\u00e9 d\u0151lj\u00f6n kifel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaid. L\u00e9legezz ki \u00e9s aktiv\u00e1ld a farizmaid, hogy a cs\u00edp\u0151det a s\u00falyz\u00f3val egy\u00fctt kontroll\u00e1ltan fel tudd emelni, am\u00edg a t\u00f6rzsed p\u00e1rhuzamos nem lesz a talajjal. Koncentr\u00e1lj arra, hogy a fels\u0151 helyzetben egy-k\u00e9t m\u00e1sodpercig \u00f6sszeh\u00fazd a farizmaid. Ezut\u00e1n engedd le a cs\u00edp\u0151d ellen\u0151rz\u00f6tt m\u00f3don. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: H\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen poz\u00edci\u00f3ban, korl\u00e1tozott mozg\u00e1startom\u00e1ny, nem megfelel\u0151en v\u00e1lasztott ellen\u00e1ll\u00e1s.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/02-s-osou.gif\" alt=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st s\u00falyz\u00f3r\u00faddal?\" class=\"wp-image-526740\" title=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st s\u00falyz\u00f3r\u00faddal?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Cs\u00edp\u0151tol\u00e1s kettlebellel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: \u00dclj a f\u00f6ldre, a fels\u0151 h\u00e1tadat egy padnak t\u00e1masztva, a fejedet a gerinceddel egy vonalban tartva. Helyezz egy <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellt<\/a>&nbsp;k\u00f6r\u00fclbel\u00fcl k\u00f6z\u00e9pen a medencecsontodra. A l\u00e1bfejed h\u00fazd a cs\u00edp\u0151d fel\u00e9, \u00e9s hagyd a f\u00f6ld\u00f6n eg\u00e9szen<span style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Liberation Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';font-size: 1rem\"> vagy csak a sarkadat. A l\u00e1bfejek nagyj\u00e1b\u00f3l v\u00e1llsz\u00e9less\u00e9gben helyezkedjenek el egym\u00e1st\u00f3l, \u00e9s a t\u00e9rdeid forduljanak kiss\u00e9 kifel\u00e9.<\/span><\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaid. L\u00e9legezz ki, \u00e9s a farizmok seg\u00edts\u00e9g\u00e9vel emeld fel kontroll\u00e1ltan a cs\u00edp\u0151d a kettlebellel, am\u00edg a t\u00f6rzsed p\u00e1rhuzamos nem lesz a talajjal. A fels\u0151 poz\u00edci\u00f3ban koncentr\u00e1lj a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra. Tartsd egy-k\u00e9t m\u00e1sodpercig ezt a poz\u00edci\u00f3t, majd lassan, kontroll\u00e1ltan engedd vissza a cs\u00edp\u0151det. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: H\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen poz\u00edci\u00f3ban, korl\u00e1tozott mozg\u00e1startom\u00e1ny, nem megfelel\u0151en v\u00e1lasztott ellen\u00e1ll\u00e1s.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/04-Kettlebell-oprava.gif\" alt=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st kettlebellel?\" class=\"wp-image-526772\" title=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st kettlebellel?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Cs\u00edp\u0151tol\u00e1s k\u00e9zis\u00falyz\u00f3val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: \u00dclj a f\u00f6ldre, a fels\u0151 h\u00e1tadat egy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"padnak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">padnak<\/a>&nbsp;t\u00e1masztva, a fejedet a gerinceddel egy vonalban tartva. Helyezz egy <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00e9zis\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a> a cs\u00edp\u0151dre, \u00e9s fogd meg k\u00e9t k\u00e9zzel oldalr\u00f3l. A l\u00e1bfejed k\u00f6zel\u00edtsd a cs\u00edp\u0151d fel\u00e9, \u00e9s hagyd a talajon teljesen, vagy csak a sarkadat, nagyj\u00e1b\u00f3l v\u00e1llsz\u00e9less\u00e9gben. A t\u00e9rdeid d\u0151ljenek kiss\u00e9 kifel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaidat. L\u00e9legezz ki, \u00e9s a farizmok seg\u00edts\u00e9g\u00e9vel emeld fel a cs\u00edp\u0151det ellen\u0151rz\u00f6tt m\u00f3don, am\u00edg a t\u00f6rzsed p\u00e1rhuzamos nem lesz a talajjal. A fels\u0151 poz\u00edci\u00f3ban koncentr\u00e1lj a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra. Tartsd meg egy-k\u00e9t m\u00e1sodpercig, majd engedd le a cs\u00edp\u0151det ellen\u0151rz\u00f6tt m\u00f3don. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: H\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen poz\u00edci\u00f3ban, korl\u00e1tozott mozg\u00e1startom\u00e1ny, nem megfelel\u0151en v\u00e1lasztott ellen\u00e1ll\u00e1s.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/05-S-Jednoruckou-oprava.gif\" alt=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st k\u00e9zis\u00falyz\u00f3val?\" class=\"wp-image-526788\" title=\"Hogyan kell v\u00e9gezni a cs\u00edp\u0151tol\u00e1st k\u00e9zis\u00falyz\u00f3val?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Cs\u00edp\u0151tol\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: \u00dclj le a f\u00f6ldre, a fels\u0151 h\u00e1tad t\u00e1maszd egy padnak, \u00e9s tartsd a fejed a gerinceddel egy vonalban. Ezut\u00e1n helyezz egy <a href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" target=\"_blank\" aria-label=\"hurok alak\u00fa er\u0151s\u00edt\u0151 gumiszalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hurok alak\u00fa er\u0151s\u00edt\u0151 gumiszalagot<\/a>&nbsp;a t\u00e9rded f\u00f6l\u00e9. A l\u00e1bfejed h\u00fazd a cs\u00edp\u0151d fel\u00e9, \u00e9s hagyd teljesen a talajon, vagy csak a sarkadat, nagyj\u00e1b\u00f3l v\u00e1llsz\u00e9less\u00e9gben. A t\u00e9rdeid d\u0151ljenek kiss\u00e9 kifel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a core izmaidat. L\u00e9legezz ki, \u00e9s a farizmok seg\u00edts\u00e9g\u00e9vel emeld fel a cs\u00edp\u0151det ellen\u0151rz\u00f6tt m\u00f3don, am\u00edg a t\u00f6rzsed p\u00e1rhuzamos nem lesz a talajjal. A fels\u0151 poz\u00edci\u00f3ban koncentr\u00e1lj a farizmok \u00f6sszeh\u00faz\u00e1s\u00e1ra. Tartsd meg egy-k\u00e9t m\u00e1sodpercig, majd engedd le a cs\u00edp\u0151det ellen\u0151rz\u00f6tt m\u00f3don. Folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: H\u00e1t als\u00f3 r\u00e9sz\u00e9nek \u00edvel\u00e9se a fels\u0151 poz\u00edci\u00f3ban, nyak behajl\u00edt\u00e1sa, ellen\u0151rizetlen mozg\u00e1s, l\u00e1bak helytelen poz\u00edci\u00f3ban, korl\u00e1tozott mozg\u00e1startom\u00e1ny, nem megfelel\u0151en v\u00e1lasztott ellen\u00e1ll\u00e1s.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/06-Feet-elevated-hip-thurst-oprava.gif\" alt=\"Hogyan kell cs\u00edp\u0151tol\u00e1st v\u00e9gezni er\u0151s\u00edt\u0151 gumiszalaggal?\" class=\"wp-image-526804\" title=\"Hogyan kell cs\u00edp\u0151tol\u00e1st v\u00e9gezni er\u0151s\u00edt\u0151 gumiszalaggal?\"\/><\/figure>\n<\/div>\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>Ebben a cikkben s\u00falyok n\u00e9lk\u00fcl v\u00e9gezhet\u0151 popsigyakorlatokat tal\u00e1lsz: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" class=\"ek-link\">Feszes <\/a><a href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" target=\"_blank\" aria-label=\"\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/feszes-es-kerek-a-popsi-nehez-sulyok-nelkul-probald-ki-az-edzest-erosito-gumiszalagokkal\/\" class=\"ek-link\">s 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>A k\u00f6vetkez\u0151 cikk alapj\u00e1n a saj\u00e1t tests\u00falyoddal is edzhetsz:<strong><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\">Hogyan dolgozz a popsidon? A legjobb saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatok a kerek \u00e9s feszes farizmok\u00e9rt<\/a><\/strong><\/li>\n\n\n\n<li>Ha van hol kettlebellel edzened, akkor a k\u00f6vetkez\u0151 cikk alapj\u00e1n tov\u00e1bbi als\u00f3testgyakorlatokat \u00e9p\u00edthetsz be az edz\u00e9sprogramodba: <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>Ha egy ideje m\u00e1r dolgozol a farizmaidon, de nem vagy biztos benne, hogy megfelel\u0151en csin\u00e1lod, akkor a \u201c<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\">M\u00edtoszok a popsigyakorlatokr\u00f3l, amelyek k\u00f6zted \u00e9s egy er\u0151sebb, kerekebb \u00e9s feszesebb popsi k\u00f6z\u00f6tt \u00e1llnak<\/a><\/strong>\u201d c\u00edm\u0171 cikk seg\u00edthet neked.<\/li>\n\n\n\n<li>Szeretn\u00e9d az otthonod k\u00e9nyelm\u00e9ben edzeni a farizmaidat? Akkor pr\u00f3b\u00e1ld ki a k\u00f6vetkez\u0151 cikkben tal\u00e1lhat\u00f3 edz\u00e9st: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/fenek-gyakorlatok-amelyeket-az-otthon-kenyelmeben-kell-kiprobalnod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L\u00e1b- &amp; popsiedz\u00e9s otthon: 14 hat\u00e9kony saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat<\/a><\/strong><\/li>\n\n\n\n<li>A \u201c<strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-sulyokat-kellene-emelnetek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mekkora s\u00fallyal edz, ha izmosodni, er\u0151s\u00f6dni vagy \u00e9ppen fogyni szeretn\u00e9l?<\/a><\/strong>\u201d c\u00edm\u0171 cikk\u00fcnk seg\u00edthet a megfelel\u0151 s\u00falyok kiv\u00e1laszt\u00e1s\u00e1ban.<\/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 cs\u00edp\u0151tol\u00e1s hat\u00e9kony gyakorlat a <strong>farizmok er\u0151s\u00edt\u00e9s\u00e9re<\/strong> <strong>\u00e9s a kerek popsi kialak\u00edt\u00e1s\u00e1ra<\/strong>. Az eszt\u00e9tikus \u00edvek fokoz\u00e1sa mellett hozz\u00e1j\u00e1rulhat a <strong>jobb teljes\u00edtm\u00e9nyhez sprintel\u00e9s sor\u00e1n \u00e9s a mindennapi mozg\u00e1sban<\/strong>. Ez a gyakorlat teh\u00e1t az er\u0151nl\u00e9ti sportol\u00f3knak \u00e9pp\u00fagy haszn\u00e1ra v\u00e1lhat, mint a focist\u00e1knak, kos\u00e1rlabd\u00e1z\u00f3knak vagy sprintereknek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az el\u0151ny\u00f6k maximaliz\u00e1l\u00e1sa \u00e9rdek\u00e9ben els\u0151sorban kulcsfontoss\u00e1g\u00fa, hogy elsaj\u00e1t\u00edtsuk a megfelel\u0151 technik\u00e1t, majd fokozatosan n\u00f6velj\u00fck a s\u00falyterhel\u00e9st. <strong>A s\u00falyokkal v\u00e9gzett cs\u00edp\u0151tol\u00e1st heti 1-2 alkalommal illesztheted be az edz\u00e9si rutinodba<\/strong>. Ha azonban csak a saj\u00e1t tests\u00falyodat haszn\u00e1lod, akkor ezt a gyakorlatot gyakrabban is beiktathatod, \u00e9s ak\u00e1r minden als\u00f3testedz\u00e9s el\u0151tt haszn\u00e1lhatod aktiv\u00e1l\u00f3 gyakorlatk\u00e9nt. Mindig helyezd el\u0151t\u00e9rbe a megfelel\u0151 regener\u00e1l\u00f3d\u00e1st, \u00e9s eg\u00e9sz\u00edtsd ki az eredm\u00e9nyeid min\u0151s\u00e9gi t\u00e1pl\u00e1lkoz\u00e1ssal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, oszd meg a bar\u00e1taiddal, \u00e9s tov\u00e1bb\u00edtsd nekik ezeket a tippeket a cs\u00edp\u0151tol\u00e1s vari\u00e1ci\u00f3ira.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKell\u00e9kek edz\u00e9shez\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A cs\u00edp\u0151tol\u00e1s egy nagyszer\u0171 gyakorlat mindazok sz\u00e1m\u00e1ra, akik er\u0151s \u00e9s t\u00f6k\u00e9letesen form\u00e1lt farizmokat szeretn\u00e9nek el\u00e9rni. Hogyan kell helyesen v\u00e9gezni csak saj\u00e1t tests\u00fallyal, s\u00falyz\u00f3val vagy m\u00e1s felszerel\u00e9ssel?<\/p>\n","protected":false},"author":129,"featured_media":526627,"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":[6456,7260,6432,6420],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-536321","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-eroedzes","10":"tag-fenek-gyakorlatok","11":"tag-lab-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>Hogyan kell helyesen v\u00e9gezni a cs\u00edp\u0151tol\u00e1st a t\u00f6k\u00e9letes popsihoz? Top 6 vari\u00e1ci\u00f3 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A cs\u00edp\u0151tol\u00e1s nagyszer\u0171 a feszes, er\u0151s \u00e9s kerek popsi el\u00e9r\u00e9s\u00e9re, kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra egyar\u00e1nt. Hogyan kell v\u00e9grehajtani saj\u00e1t tests\u00fallyal, s\u00falyz\u00f3val \u00e9s egy\u00e9b eszk\u00f6z\u00f6k seg\u00edts\u00e9g\u00e9vel?\" \/>\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\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan kell helyesen v\u00e9gezni a cs\u00edp\u0151tol\u00e1st a t\u00f6k\u00e9letes popsihoz? 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Hogyan kell v\u00e9grehajtani saj\u00e1t tests\u00fallyal, s\u00falyz\u00f3val \u00e9s egy\u00e9b eszk\u00f6z\u00f6k seg\u00edts\u00e9g\u00e9vel?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-21T10:10:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-30T13:14:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Hip-thrust-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=\"24 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Hogyan kell helyesen v\u00e9gezni a cs\u00edp\u0151tol\u00e1st a t\u00f6k\u00e9letes popsihoz? 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