{"id":565601,"date":"2024-05-02T08:55:45","date_gmt":"2024-05-02T06:55:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=565601"},"modified":"2024-05-30T15:16:11","modified_gmt":"2024-05-30T13:16:11","slug":"hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/","title":{"rendered":"Hogyan v\u00e9gezz\u00fck a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st? A helyes technika \u00e9s 15 legjobb v\u00e1ltozat"},"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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Mi_az_a_guggolas_es_a_kitores\" title=\"Mi az a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?\">Mi az a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?<\/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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#6_ok_amiert_a_guggolast_es_a_kitorest_erdemes_beepiteni_az_edzesprogramba\" title=\"6 ok, ami\u00e9rt a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9sprogramba\">6 ok, ami\u00e9rt a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9sprogramba<\/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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Mely_izmokat_veszi_igenybe_a_guggolas_es_a_kitores\" title=\"Mely izmokat veszi ig\u00e9nybe a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?\">Mely izmokat veszi ig\u00e9nybe a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Mi_a_kulonbseg_a_guggolas_es_a_kitores_kozott\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s k\u00f6z\u00f6tt?\">Mi a k\u00fcl\u00f6nbs\u00e9g a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s k\u00f6z\u00f6tt?<\/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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Melyik_jobb_Guggolas_vagy_kitores\" title=\"Melyik jobb: Guggol\u00e1s vagy kit\u00f6r\u00e9s?\">Melyik jobb: Guggol\u00e1s vagy kit\u00f6r\u00e9s?<\/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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Megfelelo_guggolas-_es_kitorestechnikak\" title=\"Megfelel\u0151 guggol\u00e1s- \u00e9s kit\u00f6r\u00e9stechnik\u00e1k\">Megfelel\u0151 guggol\u00e1s- \u00e9s kit\u00f6r\u00e9stechnik\u00e1k<\/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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Melyek_a_guggolas_es_a_kitores_soran_legyakrabban_elkovetett_hibak_es_hogyan_lehet_kijavitani_oket\" title=\"Melyek a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s sor\u00e1n legyakrabban elk\u00f6vetett hib\u00e1k, \u00e9s hogyan lehet kijav\u00edtani \u0151ket?\">Melyek a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s sor\u00e1n legyakrabban elk\u00f6vetett hib\u00e1k, \u00e9s hogyan lehet kijav\u00edtani \u0151ket?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#15_legjobb_variacio_guggolasra_es_kitoresre\" title=\"15 legjobb vari\u00e1ci\u00f3 guggol\u00e1sra \u00e9s kit\u00f6r\u00e9sre\">15 legjobb vari\u00e1ci\u00f3 guggol\u00e1sra \u00e9s kit\u00f6r\u00e9sre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Hogyan_tovabb\" title=\"Hogyan tov\u00e1bb?\">Hogyan tov\u00e1bb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s a <strong>legn\u00e9pszer\u0171bb als\u00f3test-gyakorlatok<\/strong> k\u00f6z\u00e9 tartozik. A test\u00e9p\u00edt\u0151k, er\u0151emel\u0151k, s\u00falyemel\u0151k \u00e9s m\u00e1s er\u0151sportol\u00f3k valamilyen form\u00e1ban be\u00e9p\u00edtik \u0151ket edz\u00e9sterv\u00fckbe. De a saj\u00e1t tests\u00falyos gyakorlatok kedvel\u0151i is rendszeresen be\u00e9p\u00edtik \u0151ket az edz\u00e9sterv\u00fckbe. A form\u00e1s farizmok \u00e9s az er\u0151s l\u00e1bak mellett <strong>sz\u00e1mos, a h\u00e9tk\u00f6znapi \u00e9letben is haszn\u00e1lhat\u00f3 el\u0151nyt k\u00edn\u00e1lnak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha edzeni szeretn\u00e9l, nem kell csak a saj\u00e1t tests\u00falyos guggol\u00e1sra vagy kit\u00f6r\u00e9sekre szor\u00edtkoznod. Id\u0151vel m\u00e1r kev\u00e9sb\u00e9 lesznek \u00e9lvezetesek, \u00e9s val\u00f3sz\u00edn\u0171leg nem hoznak olyan nagyszer\u0171 eredm\u00e9nyeket. Ez\u00e9rt pr\u00f3b\u00e1ld ki <strong>ezeknek a gyakorlatoknak a k\u00fcl\u00f6nb\u00f6z\u0151 s\u00falyr\u00faddal, s\u00falyz\u00f3val vagy kettlebell-lel<\/strong> v\u00e9gzett v\u00e1ltozatait, amelyeket pont ebben a cikkben osztunk meg veled.<\/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_guggolas_es_a_kitores\"><\/span>Mi az a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00dagy gondoljuk, hogy ezek a gyakorlatok nem szorulnak k\u00fcl\u00f6n\u00f6sebb ismertet\u00e9sre. Szinte mindenki ismeri \u0151ket az \u00f3vod\u00e1b\u00f3l vagy a tesi \u00f3r\u00e1kr\u00f3l, ahol a bemeleg\u00edt\u00e9s \u00e9s sajnos a b\u00fcntet\u00e9sek r\u00e9szei voltak. Szerencs\u00e9re <strong>annyi el\u0151ny\u00fck van, hogy serd\u00fcl\u0151korban felment\u00e9st kaptak minden addigi negat\u00edv v\u00e9lem\u00e9ny al\u00f3l.<\/strong> \u00c9s ha m\u00e9g mindig nem tetszenek, tal\u00e1n ez a cikk majd megv\u00e1ltoztatja a v\u00e9lem\u00e9nyed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A guggol\u00e1s a gyakorlatok kir\u00e1lya.<\/strong> Egyenes testtart\u00e1s mellett \u00e1ltal\u00e1ban t\u00e9rdhajl\u00edt\u00e1s \u00e9s cs\u00edp\u0151d\u00f6nt\u00e9s jellemzi. Ez a mozg\u00e1s els\u0151sorban az als\u00f3 v\u00e9gtagok \u00e9s a t\u00f6rzs izmait veszi ig\u00e9nybe, hat\u00e9konyan er\u0151s\u00edtve ezeket a ter\u00fcleteket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kit\u00f6r\u00e9s egy olyan mozg\u00e1s, amely sor\u00e1n egyet l\u00e9p\u00fcnk el\u0151re, egyet h\u00e1tra, oldalra vagy keresztbe az egyik l\u00e1baddal, majd a t\u00e9rdet 90 fokos sz\u00f6gben behajl\u00edtjuk. A guggol\u00e1shoz hasonl\u00f3an az als\u00f3 v\u00e9gtagok izmai \u00e9s a t\u00f6rzsizmok vannak ig\u00e9nybev\u00e9ve.<\/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\/03\/IMG_2993-1124x749.jpg\" alt=\"Mi\u00e9rt v\u00e9gezz\u00fcnk guggol\u00e1st \u00e9s kit\u00f6r\u00e9st?\" class=\"wp-image-538993\" title=\"Mi\u00e9rt v\u00e9gezz\u00fcnk guggol\u00e1st \u00e9s kit\u00f6r\u00e9st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/IMG_2993-2048x1365.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=\"6_ok_amiert_a_guggolast_es_a_kitorest_erdemes_beepiteni_az_edzesprogramba\"><\/span>6 ok, ami\u00e9rt a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9sprogramba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r j\u00f3l k\u00f6rben ismert, hogy a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s <strong>hat\u00e9kony gyakorlatok a farizmok \u00e9s a l\u00e1bak sz\u00e1m\u00e1ra,<\/strong> enn\u00e9l t\u00f6bbr\u0151l van sz\u00f3. A form\u00e1s l\u00e1bakon k\u00edv\u00fcl tov\u00e1bbi el\u0151ny\u00f6ket k\u00edn\u00e1lnak mind a sportteljes\u00edtm\u00e9ny, mind a mindennapi \u00e9let szempontj\u00e1b\u00f3l.<\/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. Az \u00f6sszetett gyakorlatok k\u00f6z\u00e9 tartoznak<\/h3>\n\n\n\n<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s <strong>\u00f6sszetett vagy t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlatnak<\/strong> sz\u00e1m\u00edt. Megdolgoztatj\u00e1k a farizmokat, a combot \u00e9s a v\u00e1dlit, valamint a t\u00f6rzset \u00e9s a h\u00e1t als\u00f3 r\u00e9sz\u00e9t. Emellett cs\u00edp\u0151-, t\u00e9rd- \u00e9s bokahajl\u00edt\u00e1sra is sz\u00fcks\u00e9g van. Ha a vari\u00e1ci\u00f3kat s\u00falyz\u00f3kkal vagy kettlebellel v\u00e9gzed, a karizmok \u00e9s \u00edz\u00fcletek is dolgoznak. Ez\u00e9rt b\u00e1tran kijelenthetj\u00fck, hogy val\u00f3ban <strong>teljes testet \u00e1tfog\u00f3 gyakorlatok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00f6sszetett gyakorlatok f\u0151 el\u0151nye, hogy <strong>seg\u00edtenek id\u0151t megtakar\u00edtani<\/strong> az edz\u00e9s sor\u00e1n. Nem kell k\u00fcl\u00f6n-k\u00fcl\u00f6n megc\u00e9lozni az el\u00fcls\u0151 \u00e9s a h\u00e1ts\u00f3 combot vagy a farizmokat. Ez\u00e9rt ide\u00e1lis\u0151ket r\u00f6videbb vagy HIIT edz\u00e9sekbe be\u00e9p\u00edteni. Na persze ez nem jelenti azt, hogy el\u00e9g csak ezt a k\u00e9t gyakorlatot v\u00e9gezni, azt\u00e1n k\u00e9sz. Ha egy adott izomcsoportra szeretn\u00e9l jobban \u00f6sszpontos\u00edtani, eg\u00e9sz\u00edtsd ki m\u00e1s, a <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\">farizmokra<\/a>, a <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-labizmok-comb-terdin-es-vadli\/\" class=\"ek-link\">combokra vagy a v\u00e1dlira<\/a> ir\u00e1nyul\u00f3 gyakorlatokkal is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az id\u0151megtakar\u00edt\u00e1s mellett az \u00f6sszetett mozg\u00e1s <strong>t\u00f6bb kal\u00f3ri\u00e1t is \u00e9get,<\/strong> mivel nagy izomcsoportokat von be, mint az izol\u00e1ltabb gyakorlatok, p\u00e9ld\u00e1ul a v\u00e1dliemel\u00e9s. Ez\u00e9rt aj\u00e1nlott <strong>fogy\u00f3k\u00fara alatt,<\/strong> mivel az izomt\u00f6meg fenntart\u00e1s\u00e1t is seg\u00edti. <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>Ha fogyni szeretn\u00e9l, \u00e9s \u00e9rdekel, hogyan seg\u00edthet ebben az er\u0151s\u00edt\u0151 edz\u00e9s, olvasd el cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. Mi a legjobb a fogy\u00e1shoz?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg\" alt=\"A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s el\u0151nyei\" class=\"wp-image-539009\" title=\"A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/image00004-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Seg\u00edtik az als\u00f3 v\u00e9gtagok er\u0151s\u00edt\u00e9s\u00e9t \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t<\/h3>\n\n\n\n<p>Ezek a gyakorlatok hat\u00e9konyan n\u00f6velik az er\u0151t \u00e9s az izomt\u00f6meget az als\u00f3 v\u00e9gtagokban, k\u00fcl\u00f6n\u00f6sen, ha s\u00falyokat is haszn\u00e1lunk. A guggol\u00e1s<strong> valamivel hat\u00e9konyabban<\/strong> er\u0151s\u00edt, mivel a nehezebb s\u00falyok emel\u00e9se jobban er\u0151s\u00edti az izmokat. Ezzel szemben a<strong> kit\u00f6r\u00e9s lehet\u0151v\u00e9 teszi, hogy k\u00fcl\u00f6n-k\u00fcl\u00f6n eddz\u00fck mindk\u00e9t l\u00e1bat.<\/strong> Ilyenkor kiegyens\u00falyozottabb mindk\u00e9t l\u00e1b terhel\u00e9se, ami seg\u00edti a szimmetrikus izmok \u00e9p\u00edt\u00e9s\u00e9t. Guggol\u00e1skot gyakran akaratlanul is nagyobb s\u00faly nehezedik az egyik l\u00e1bunkra, mint a m\u00e1sikra. Ez\u00e9rt aj\u00e1nlott <strong>a kit\u00f6r\u00e9st is be\u00e9p\u00edteni az edz\u00e9stervbe.<\/strong> A jutalom a <strong>jobb statikus \u00e9s dinamikus er\u0151.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindk\u00e9t gyakorlat alkalmas a <strong>far- \u00e9s a combizmok er\u0151s\u00edt\u00e9s\u00e9re.<\/strong> A guggol\u00e1s vagy a kit\u00f6r\u00e9s lefel\u00e9 ir\u00e1nyul\u00f3 mozdulata a farizmokat veszi igaz\u00e1n ig\u00e9nybe, ami m\u00e9g intenz\u00edvebb edz\u00e9st eredm\u00e9nyez. Ez\u00e9rt, ha <strong>form\u00e1s \u00e9s kerek popsit<\/strong> szeretn\u00e9l, akkor fontold meg, a <a href=\"https:\/\/gymbeam.hu\/blog\/hip-thrust-a-legjobb-gyakorlat-a-tokeletes-hatsoert\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cs\u00edp\u0151tol\u00e1s<\/a> beiktat\u00e1s\u00e1t az edz\u00e9sprogramodba, mert az m\u00e1s sz\u00f6gb\u0151l c\u00e9loza a farizmokat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/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 kerek popsit \u00e9s a feszes combot szeretn\u00e9l, akkor mindenk\u00e9pp olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <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><\/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\/03\/iStock-1409026719-1124x749.jpg\" alt=\"Az als\u00f3 v\u00e9gtagok izmainak n\u00f6veked\u00e9se\" class=\"wp-image-539025\" title=\"Az als\u00f3 v\u00e9gtagok izmainak n\u00f6veked\u00e9se\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1409026719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. A funkcion\u00e1lis er\u0151 javul\u00e1sa<\/h3>\n\n\n\n<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s nem csak a form\u00e1s popsi vagy comb titka. R\u00e1ad\u00e1sul fokozz\u00e1k a <strong>funkcion\u00e1lis er\u0151nl\u00e9tet is.<\/strong> Ezek a gyakorlatok a mindennapi tev\u00e9kenys\u00e9gek sor\u00e1n haszn\u00e1lt izmokat dolgoztatj\u00e1k meg. P\u00e9ld\u00e1ul sz\u00e9kr\u0151l val\u00f3 le\u00fcl\u00e9s \u00e9s fel\u00e1ll\u00e1s, neh\u00e9z t\u00e1rgyak emel\u00e9se, l\u00e9pcs\u0151z\u00e9s, vagy ak\u00e1r egy elejtett ceruza felszed\u00e9se a padl\u00f3r\u00f3l. Ha ezekkel a gyakorlatokkal megtanulod a megfelel\u0151 izmok mozgat\u00e1s\u00e1t, <strong>cs\u00f6kkentheted a s\u00e9r\u00fcl\u00e9s kock\u00e1zat\u00e1t a mindennapi tev\u00e9kenys\u00e9gek sor\u00e1n.<\/strong> Emellett seg\u00edtenek meger\u0151s\u00edteni a h\u00e1t als\u00f3 r\u00e9sz\u00e9t, \u00edgy ezen a ter\u00fcleten is megel\u0151zheted a f\u00e1jdalmakat \u00e9s a probl\u00e9m\u00e1kat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Emellett az <strong>\u00edz\u00fcletek mozg\u00e9konys\u00e1g\u00e1t, koordin\u00e1ci\u00f3j\u00e1t \u00e9s egyens\u00faly\u00e1t<\/strong> is fejlesztj\u00fck, amely a mindennapi \u00e9letben is hasznos. V\u00e9g\u00fcl, de nem utols\u00f3 sorban a t\u00f6rzset is er\u0151s\u00edtik, ami elengedhetetlen a megfelel\u0151 testtart\u00e1shoz. <mark class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg\" alt=\"Funkcion\u00e1lis farizom \u00e9s l\u00e1bizom gyakorlatok\" class=\"wp-image-539041\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-1639x2048.jpeg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/hu_hajni_gelencser_032024_07-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">4. Seg\u00edthetnek m\u00e1s sport\u00e1gakban is fejl\u0151dni<\/h3>\n\n\n\n<p>Az er\u0151s l\u00e1bak nemcsak az er\u0151emel\u0151k, hanem a <a href=\"https:\/\/gymbeam.hu\/blog\/11-ok-hogy-elkezdj-futni-hogyan-valtoztatja-meg-a-tested\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fut\u00f3k<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/a-kerekparozas-segithet-a-labak-es-a-fenek-feszesiteseben-tovabba-a-fogyasban-mire-jo-meg\/\" class=\"ek-link\">ker\u00e9kp\u00e1rosok<\/a>, focist\u00e1k, hokisok \u00e9s szinte minden m\u00e1s sportol\u00f3 sz\u00e1m\u00e1ra is fontosak. Ez\u00e9rt a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1i szerepelnek az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k vagy a csapatsportok j\u00e1t\u00e9kosainak er\u0151s\u00edt\u0151 edz\u00e9s\u00e9ben. Ezeknek a gyakorlatoknak k\u00f6sz\u00f6nhet\u0151en <strong>nemcsak a popsi \u00e9s l\u00e1b izmosodik, hanem er\u0151s\u00ed\u00f6dik a szalagokat \u00e9s az \u00edz\u00fcleteket (cs\u00edp\u0151 \u00e9s t\u00e9rd) k\u00f6r\u00fclvev\u0151 szerkezet is.<\/strong> Ez pedig seg\u00edt megel\u0151zni a s\u00e9r\u00fcl\u00e9seket. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/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 sportol\u00f3k, k\u00fcl\u00f6n\u00f6sen a sprinterek, magas- \u00e9s t\u00e1volugr\u00f3k sz\u00e1m\u00e1ra ezek a gyakorlatok m\u00e9g fontosabbak az edz\u00e9shez. <strong>Az ugr\u00e1shoz maxim\u00e1lis sebess\u00e9gre \u00e9s dinamikus er\u0151re<\/strong> van sz\u00fcks\u00e9g. A hirtelen ugr\u00e1sokkal tark\u00edtott guggol\u00e1s \u00e9s kit\u00f6r\u00e9s hat\u00e9konyan seg\u00edti \u0151ket ennek el\u00e9r\u00e9s\u00e9ben.<\/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. Minden edz\u00e9stervbe passzolnak<\/h3>\n\n\n\n<p>A guggol\u00e1snak \u00e9s a kit\u00f6r\u00e9snek sz\u00e1mos, mind a <strong>kezd\u0151, mind a halad\u00f3 sportol\u00f3k sz\u00e1m\u00e1ra<\/strong> alkalmas v\u00e1ltozata l\u00e9tezik. M\u00e9g a mozg\u00e1si probl\u00e9m\u00e1kkal k\u00fczd\u0151 emberek is testre tudj\u00e1k szabni ezeket a gyakorlatokat. A teljes guggol\u00e1s helyett p\u00e9ld\u00e1ul lehet k\u00f6nny\u00edtett guggol\u00e1sokat is csin\u00e1lni \u00fagy, hogy mondjuk egy edz\u0151padhoz \u00e9rintj\u00fck a fenek\u00fcnket. Akiknek koordin\u00e1ci\u00f3s neh\u00e9zs\u00e9geik vannak, sz\u00e9kre t\u00e1maszkodva is v\u00e9gezhetik a kit\u00f6r\u00e9st. A nagyobb kih\u00edv\u00e1st jelent\u0151, <strong>s\u00falyokkal kieg\u00e9sz\u00edtett vari\u00e1ci\u00f3kat ezut\u00e1n s\u00falyemel\u0151k, er\u0151emel\u0151k, crossfitterek<\/strong> \u00e9s m\u00e1s er\u0151s\u00edt\u0151 sportol\u00f3k is v\u00e9gezhetik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha olyan edz\u00e9stervet szeretn\u00e9l \u00f6ssze\u00e1ll\u00edtani, amely eredm\u00e9nyeket is hoz, k\u00f6vesd az \u00fatmutat\u00f3nkat: <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\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/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\">6. B\u00e1rhol lehet csin\u00e1lni<\/h3>\n\n\n\n<p>A gyakorlatok alapv\u00e1ltozat\u00e1hoz <strong>nincs sz\u00fcks\u00e9g semmilyen fitneszeszk\u00f6zre.<\/strong> V\u00e9gezheted \u0151ket otthon, szabadt\u00e9ri edz\u0151parkban, a strandon vagy ak\u00e1r egy sz\u00e1llodai szob\u00e1ban is. Mivel \u00f6sszetett gyakorlatok, a <strong>leghat\u00e9konyabb<a href=\"https:\/\/gymbeam.hu\/blog\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> saj\u00e1t tests\u00falyos edz\u00e9sek<\/a> k\u00f6z\u00e9 tartoznak,<\/strong> \u00edgy szinte alap minden HIIT, Tabata vagy k\u00f6redz\u00e9sben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ckk\u00fcnkben tal\u00e1lhatsz tippeket az otthoni edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" aria-label=\"Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\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=\"74116,104773\" ><\/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=\"Mely_izmokat_veszi_igenybe_a_guggolas_es_a_kitores\"><\/span>Mely izmokat veszi ig\u00e9nybe a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s olyan<strong> \u00f6sszetett gyakorlatok, amelyek szinte az \u00f6sszes izmot ig\u00e9nybe veszik a test\u00fcnkben.<\/strong> Az alapgyakorlat els\u0151 sorban az als\u00f3test izmait c\u00e9lozza meg. Ha vari\u00e1ci\u00f3kat is kipr\u00f3b\u00e1lsz, mint p\u00e9ld\u00e1ul a guggol\u00e1s fej f\u00f6l\u00e9 emelt s\u00falyz\u00f3r\u00faddal, akkor a v\u00e1ll-, a kar- \u00e9s a h\u00e1tizmok is dolgoznak. [8\u201310]<\/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\">A guggol\u00e1shoz els\u0151dlegesen haszn\u00e1lt izmok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00e9gyfej\u0171 combizom<\/li>\n\n\n\n<li>combhajl\u00edt\u00f3 izmok<\/li>\n\n\n\n<li>farizmok (gluteus maximus, medius \u00e9s minimus)<\/li>\n\n\n\n<li>cs\u00edp\u0151hajl\u00edt\u00f3 izmok <\/li>\n\n\n\n<li>nagy combk\u00f6zel\u00edt\u0151 izom<\/li>\n\n\n\n<li>h\u00e1romfej\u0171 l\u00e1bikraizom<\/li>\n\n\n\n<li>a gerinc m\u00e9ly stabiliz\u00e1l\u00f3 rendszer\u00e9nek (DSS) izmai, m\u00e1s n\u00e9ven CORE (hasizmok, gerincfesz\u00edt\u0151 izmok, rekeszizom, medencefen\u00e9k izmok)<\/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\/03\/iStock-1421570796-1124x749.jpg\" alt=\"Milyen izmokat er\u0151s\u00edt a guggol\u00e1s \u00e9s kit\u00f6r\u00e9s?\" class=\"wp-image-539059\" title=\"Milyen izmokat er\u0151s\u00edt a guggol\u00e1s \u00e9s kit\u00f6r\u00e9s?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1421570796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A kit\u00f6r\u00e9shez els\u0151dlegesen haszn\u00e1lt izmok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00e9gyfej\u0171 combizom<\/li>\n\n\n\n<li>combhajl\u00edt\u00f3 izmok<\/li>\n\n\n\n<li>farizmok (gluteus maximus, medius \u00e9s minimus)<\/li>\n\n\n\n<li>cs\u00edp\u0151hajl\u00edt\u00f3 izmok <\/li>\n\n\n\n<li>nagy combk\u00f6zel\u00edt\u0151 izom<\/li>\n\n\n\n<li>combp\u00f3lyafesz\u00edt\u0151 izom<\/li>\n\n\n\n<li>h\u00e1romfej\u0171 l\u00e1bikraizom<\/li>\n\n\n\n<li>a gerinc m\u00e9ly stabiliz\u00e1l\u00f3 rendszer\u00e9nek (DSS) izmai, m\u00e1s n\u00e9ven CORE (hasizmok, gerincfesz\u00edt\u0151 izmok, rekeszizom, medencefen\u00e9k izmok)<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg\" alt=\"Mely izmok er\u0151s\u00f6dnek a kit\u00f6r\u00e9ssel?\" class=\"wp-image-539091\" title=\"Mely izmok er\u0151s\u00f6dnek a kit\u00f6r\u00e9ssel?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-956982436-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Amint l\u00e1thatod, a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s ugyanazokat az izmokat veszi ig\u00e9nybe, csak a terhel\u00e9s m\u00e9rt\u00e9ke k\u00fcl\u00f6nb\u00f6zik. A kit\u00f6r\u00e9s a <strong>comb stabiliz\u00e1l\u00f3 izmait, ny\u00fajt\u00f3- \u00e9s hajl\u00edt\u00f3izmait<\/strong> veszi jobban ig\u00e9nybe. A m\u00e9ly guggol\u00e1s viszont els\u0151sorban a farizmokat \u00e9s a combhajl\u00edt\u00f3 izmokat dolgoztatja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindezek ismeret\u00e9ben az is sz\u00e1m\u00edt, hogy melyik v\u00e1ltozat\u00e1t v\u00e9gezz\u00fck a gyakorlatnak. A hagyom\u00e1nyos guggol\u00e1shoz k\u00e9pest a <strong>szum\u00f3 guggol\u00e1sn\u00e1l p\u00e9ld\u00e1ul a bels\u0151 combizmok vannak jobban ig\u00e9nybe vv\u00e9ve,<\/strong> amely ink\u00e1bb az el\u00fcls\u0151 combizmokra koncentr\u00e1l. A kit\u00f6r\u00e9sn\u00e9l meg a hossz is fontos. A hosszabb l\u00e9p\u00e9s a farizmokat \u00e9s a combhajl\u00edt\u00f3 izmokat c\u00e9lozza, m\u00edg a r\u00f6videbb ink\u00e1bb az el\u00fcls\u0151 combizmokra hat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_kulonbseg_a_guggolas_es_a_kitores_kozott\"><\/span>Mi a k\u00fcl\u00f6nbs\u00e9g a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s k\u00f6z\u00f6tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00e9t gyakorlat k\u00f6zti f\u0151bb k\u00fcl\u00f6nbs\u00e9gek. Guggol\u00e1skor a l\u00e1bfejek v\u00e9gig p\u00e1rhuzamosan \u00e1llnak, \u00e9s <strong>a tests\u00faly egyenletesen oszlik el mindk\u00e9t l\u00e1bon.<\/strong> Kit\u00f6r\u00e9s k\u00f6zben azonban egyszerre csak az egyik l\u00e1bbal l\u00e9p\u00fcnk el\u0151re, h\u00e1tra vagy oldalra, mik\u00f6zben a <strong>tests\u00falyt az egyik l\u00e1b\u00e1r\u00f3l a m\u00e1sikra helyezz\u00fck.<\/strong> A kit\u00f6r\u00e9s alapvet\u0151en nagyobb energiabefektet\u00e9s, mivel nagyobb koordin\u00e1ci\u00f3t \u00e9s egyens\u00falyt ig\u00e9nyel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00fcl\u00f6nbs\u00e9g abban is rejlik, <strong>hogy a guggol\u00e1s a jobb \u00e9s a bal oldal izmait is edzi,<\/strong> ami azt jelenti, hogy mindk\u00e9t l\u00e1b egyszerre dolgozik. A <strong>kit\u00f6r\u00e9s viszont csak az egyik oldalra ir\u00e1nyul,<\/strong> \u00edgy mindk\u00e9t l\u00e1bat k\u00fcl\u00f6n-k\u00fcl\u00f6n lehet edzeni, ami k\u00fcl\u00f6n\u00f6sen hasznos izomegyens\u00falyhi\u00e1ny eset\u00e9n. Ha p\u00e9ld\u00e1ul valamelyik l\u00e1bad gyeng\u00e9bb, akkor hat\u00e9konyabban tudsz \u00f6sszpontos\u00edtani az er\u0151s\u00edt\u00e9s\u00e9re.<\/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\/03\/iStock-1142811620-1124x749.jpg\" alt=\"Melyik jobb: a guggol\u00e1s vagy a kit\u00f6r\u00e9s?\" class=\"wp-image-539109\" title=\"Melyik jobb: a guggol\u00e1s vagy a kit\u00f6r\u00e9s?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1142811620-2048x1365.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=\"Melyik_jobb_Guggolas_vagy_kitores\"><\/span>Melyik jobb: Guggol\u00e1s vagy kit\u00f6r\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindk\u00e9t gyakorlat el\u0151ny\u00f6s az <strong>izom\u00e9p\u00edt\u00e9s \u00e9s a funkcion\u00e1lis edz\u00e9s<\/strong>szempontj\u00e1b\u00f3l. Kieg\u00e9sz\u00edtik egym\u00e1st, \u00edgy ide\u00e1lis esetben a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st is \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9stervbe. De ha csak az egyiket szeretn\u00e9d csin\u00e1lni, alaposan gondold \u00e1t, milyen c\u00e9lokat t\u0171z\u00f6l ki.<\/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 ink\u00e1bb a koordin\u00e1ci\u00f3, az egyens\u00faly, a dinamikus mozg\u00e1s \u00e9s az izmok egyens\u00falyhi\u00e1ny\u00e1nak jav\u00edt\u00e1s\u00e1ra szeretn\u00e9l \u00f6sszpontos\u00edtani, a kit\u00f6r\u00e9st v\u00e1laszd.<\/li>\n\n\n\n<li>M\u00e1sr\u00e9szt, ha er\u0151- \u00e9s izomt\u00f6meg\u00e9p\u00edt\u00e9sr\u0151l van sz\u00f3, akkor jobb lesz a guggol\u00e1s. Jobb tal\u00e1n a t\u00e9rdprobl\u00e9m\u00e1kkal vagy koordin\u00e1ci\u00f3s neh\u00e9zs\u00e9gekkel k\u00fczd\u0151 emberek sz\u00e1m\u00e1ra is. <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Megfelelo_guggolas-_es_kitorestechnikak\"><\/span>Megfelel\u0151 guggol\u00e1s- \u00e9s kit\u00f6r\u00e9stechnik\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s elkezd\u00e9se el\u0151tt gondolkozz el azon is, hogyan v\u00e1lassz megfelel\u0151 l\u00e1bbelit. A <strong>lapos talp\u00fa, massz\u00edv cip\u0151k<\/strong> guggol\u00e1shoz \u00e9s kit\u00f6r\u00e9shez is j\u00f3k, \u00e9s <strong>stabilabb tart\u00e1st is biztos\u00edtanak.<\/strong> Persze vannak, akik ink\u00e1bb mez\u00edtl\u00e1b vagy minimal st\u00edlus\u00fa cip\u0151ben mozognak. Igaz, hogy ez maxim\u00e1lis kapad\u00e1st jelent a talajjal \u00e9s nagyobb mozg\u00e1sszabads\u00e1got biztos\u00edt a l\u00e1bnak, de kev\u00e9sb\u00e9 stabil tart\u00e1st \u00e9s nagyobb s\u00e9r\u00fcl\u00e9svesz\u00e9lyt is jelent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bemeleg\u00edt\u00e9sk\u00e9nt p\u00e9ld\u00e1ul v\u00e9gezhetsz 2-3 percig egyszer\u0171 terpeszugr\u00e1st, <a aria-label=\"ugr\u00e1l\u00f3k\u00f6telezhetsz (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ezust-szinu-fem-ugralokotel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telezhetsz<\/a>, vagy csin\u00e1lhatsz helybefut\u00e1st. Ha van a k\u00f6zelben egy kardi\u00f3g\u00e9p (szobabicikli, fut\u00f3pad vagy <a href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" target=\"_blank\" aria-label=\"evez\u0151g\u00e9p (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">evez\u0151g\u00e9p<\/a>), akkor azon is bemeleg\u00edthetsz. Ezut\u00e1n folytathatod egy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness sz\u0151nyegen<\/a>. Kezdd azzal, hogy minden \u00edz\u00fcleted \u00e1tforgatod a testedben, azut\u00e1n koncentr\u00e1lj ink\u00e1bb a cs\u00edp\u0151dre \u00e9s a t\u00e9rdedre, amelyekre a guggol\u00e1s sor\u00e1n lesz a legnagyobb sz\u00fcks\u00e9ged.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bemeleg\u00edt\u00e9s sor\u00e1negy <a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalag<\/a> seg\u00edts\u00e9g\u00e9vel a fen\u00e9kre ir\u00e1nyul\u00f3 gyakorlatokat is beiktathatsz. Seg\u00edt megfesz\u00edteni a farizmokat \u00e9s a l\u00e1bakat. Tal\u00e1lsz ilyen gyakorlatokat a cikk\u00fcnkben: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">30 te<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" target=\"_blank\" aria-label=\"l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/03\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Hogyan kell v\u00e9gezni a kit\u00f6r\u00e9st?\" class=\"wp-image-539128\" title=\"Hogyan kell v\u00e9gezni a guggol\u00e1st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/cz_kamila_pavlickova_032022_05-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan kell helyesen v\u00e9gezni az egyszer\u0171 guggol\u00e1st?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Kiindul\u00f3 testhelyzet:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe, a tests\u00falyodat a l\u00e1bfejek teljes fel\u00fclet\u00e9n egyenletesen elosztva.<\/li>\n\n\n\n<li>A fejed legyen a gerinccel egy vonalban, n\u00e9zz el\u0151re, told le \u00e9s h\u00fazd h\u00e1tra mindk\u00e9t v\u00e1llad, a h\u00e1tad term\u00e9szetes \u00edvben g\u00f6rb\u00fclhet, a mellkas pedig legyen nyitott.<\/li>\n\n\n\n<li>Ny\u00fajtsd el\u0151re mindk\u00e9t karod, kulcsold \u00f6ssze \u0151ket magad el\u0151tt, vagy tedd keresztbe a mellkasod k\u00f6r\u00fcl, mert az jav\u00edtja az egyens\u00falyod.<\/li>\n\n\n\n<li>Haszn\u00e1ld a t\u00f6rzsizmokat. <mark class=\"has-inline-color has-orange-color\"><sup>[11]<\/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<h4 class=\"wp-block-heading\">A gyakorlat:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bel\u00e9legz\u00e9s k\u00f6zben kezdheted a guggol\u00e1st a cs\u00edp\u0151 h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 t\u00f6rt\u00e9n\u0151 tol\u00e1s\u00e1val. A mozdulat elej\u00e9n k\u00e9pzeld azt, hogy h\u00e1trad\u0151lsz egy l\u00e1thatatlan sz\u00e9kre.<\/li>\n\n\n\n<li>\u00dcgyelj arra, hogy a gerinc egyenes maradjon a mellkasi \u00e9s az \u00e1gy\u00e9ki szakaszon, ne g\u00f6rb\u00fclj\u00f6n a h\u00e1t, \u00e9s a popsidat se told ki t\u00fals\u00e1gosan.<\/li>\n\n\n\n<li>A guggol\u00e1s m\u00e9lys\u00e9g\u00e9t \u00fagy \u00e1ll\u00edtsd be, hogy megmaradjon a gerinc term\u00e9szetes g\u00f6rb\u00fclete. De t\u00f6rekedj arra, hogya cs\u00edp\u0151d legal\u00e1bb a t\u00e9rd al\u00e1 s\u00fcllyedjen (p\u00e1rhuzamos tart\u00e1s al\u00e1).<\/li>\n\n\n\n<li>A t\u00e9rd, a boka \u00e9s a l\u00e1bujjak legyenek egy s\u00edkban. A t\u00e9rdek ne forduljanak befel\u00e9.<\/li>\n\n\n\n<li>Maximum 1 m\u00e1sodpercig maradj lent, hogy az izmok sz\u00fcks\u00e9ges m\u00e9rt\u00e9k\u0171 fesz\u00fcl\u00e9se megmaradjon.<\/li>\n\n\n\n<li>Kil\u00e9gz\u00e9s k\u00f6zben fokozatosan egyenesedj fel a farizmokat \u00e9s a combok el\u00fcls\u0151 r\u00e9sz\u00e9 megfesz\u00edtve.<\/li>\n\n\n\n<li>Nyomd a l\u00e1bfejed teljes fel\u00fclet\u00e9t a talajra, mintha megpr\u00f3b\u00e1ln\u00e1d ell\u00f6kni magadt\u00f3l a padl\u00f3t.<\/li>\n\n\n\n<li>Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li>Ne vesz\u00edtsd el a kontrollt a mozdulatsor k\u00f6zben. <mark class=\"has-inline-color has-orange-color\"><sup>[11]<\/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 a guggol\u00e1s el\u0151nyeir\u0151l \u00e9s arr\u00f3l, hogyan kell helyesen v\u00e9gezni, olvasd el cikk\u00fcnket: <strong><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\">Guggol\u00e1s: El\u0151nyei, a helyes technika \u00e9s a leghat\u00e9konyabb vari\u00e1ci\u00f3k otthonra \u00e9s az edz\u0151terembe<\/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\/03\/iStock-1358640173-1124x749.jpg\" alt=\"Megfelel\u0151 guggol\u00e1si technika\" class=\"wp-image-539144\" title=\"Megfelel\u0151 guggol\u00e1si technika\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan kell helyesen v\u00e9gezni az egyszer\u0171 kit\u00f6r\u00e9st?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Kiindul\u00f3 testhelyzet:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c1llj k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszben.<\/li>\n\n\n\n<li>A fejed legyen a gerinccel egy vonalban, n\u00e9zz el\u0151re, told le \u00e9s h\u00fazd h\u00e1tra mindk\u00e9t v\u00e1llad, a h\u00e1tad term\u00e9szetes \u00edvben g\u00f6rb\u00fclhet, a mellkas pedig legyen nyitott.<\/li>\n\n\n\n<li>A kezed cs\u00edp\u0151re teheted, hagyhatod laz\u00e1n l\u00f3gni oldalt, vagy keresztezheted a mellkasod el\u0151tt.<\/li>\n\n\n\n<li>Haszn\u00e1ld a t\u00f6rzsizmokat. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/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<h4 class=\"wp-block-heading\">A gyakorlat:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegy\u00e9l m\u00e9ly leveg\u0151t, helyezd a tests\u00falyod az egyik l\u00e1b\u00e1ra, majd a m\u00e1sik l\u00e1bbal l\u00e9pj egyet el\u0151re \u00e9s kiss\u00e9 oldalra.<\/li>\n\n\n\n<li>Hajl\u00edtsd be mindk\u00e9t t\u00e9rded, \u00e9s helyezd \u00e1t a s\u00falyod az els\u0151 l\u00e1badra.<\/li>\n\n\n\n<li>Ereszkedj le annyira, hogy a combod 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dliddal, vagy m\u00e9g m\u00e9lyebbre.<\/li>\n\n\n\n<li>A h\u00e1ts\u00f3 l\u00e1badt\u00e9rd\u00e9vel meg\u00e9rintheted a sz\u0151nyeget is.<\/li>\n\n\n\n<li>A l\u00e1bujjak \u00e9s a t\u00e9rdek a mozdulatsor k\u00f6zben enyh\u00e9n kifel\u00e9 n\u00e9zzenek.<\/li>\n\n\n\n<li>Ne feledd h\u00e1trah\u00fazni a v\u00e1llad \u00e9s a lapock\u00e1id, \u00e9s tartsd nyitva a mellkast, amely a mozdulatsor alatt v\u00e9gig el\u0151re n\u00e9z.<\/li>\n\n\n\n<li>Kil\u00e9gz\u00e9s k\u00f6zben a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot a m\u00e1sik l\u00e1baddal. <mark class=\"has-inline-color has-orange-color\"><sup>[12\u201313]<\/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 m\u00e1r elsaj\u00e1t\u00edtottad a saj\u00e1t tests\u00falyos guggol\u00e1s \u00e9s kit\u00f6r\u00e9s megfelel\u0151 technik\u00e1j\u00e1t, akkor tov\u00e1bb l\u00e9phetsz a nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3k fel\u00e9, nagyobb s\u00fallyal.<\/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\/03\/iStock-1346023618-1124x749.jpg\" alt=\"Megfelel\u0151 kit\u00f6r\u00e9ssi technika\" class=\"wp-image-539162\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1346023618-2048x1365.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=\"Melyek_a_guggolas_es_a_kitores_soran_legyakrabban_elkovetett_hibak_es_hogyan_lehet_kijavitani_oket\"><\/span>Melyek a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s sor\u00e1n legyakrabban elk\u00f6vetett hib\u00e1k, \u00e9s hogyan lehet kijav\u00edtani \u0151ket?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>G\u00f6rbe h\u00e1t:<\/strong> A gyakorlat k\u00f6zben pr\u00f3b\u00e1ld meg megtartani a h\u00e1tad term\u00e9szetes g\u00f6rb\u00fclet\u00e9t. Arra is figyelj, hogy a v\u00e1ll\u00e1t \u00e9s a lapock\u00e1t h\u00e1tra kell h\u00fazni, a mellkast pedig tartsd nyitva.<\/li>\n\n\n\n<li><strong>T\u00fal kicsi mozg\u00e1startom\u00e1ny:<\/strong> A mobilit\u00e1s javul\u00e1s\u00e1t seg\u00edtheti az edz\u00e9s el\u0151tti alapos bemeleg\u00edt\u00e9s \u00e9s cs\u00edp\u0151ny\u00fajt\u00e1s, vagy sz\u00fcks\u00e9g eset\u00e9n <a href=\"https:\/\/gymbeam.hu\/guggolo-rampa-gymbeam.html\" target=\"_blank\" aria-label=\"guggol\u00f3 r\u00e1mpa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">guggol\u00f3 r\u00e1mpa<\/a> haszn\u00e1lata.<\/li>\n\n\n\n<li><strong>El\u0151re- vagy h\u00e1trad\u0151l\u00e9s:<\/strong> Ez k\u00fcl\u00f6n\u00f6sen a guggol\u00e1sra vonatkozik. Leggyakrabban az okozza, hogy a tests\u00faly nem j\u00f3l oszlik el a l\u00e1bakon. Pr\u00f3b\u00e1ld meg egyenletesen elosztani a tests\u00falyod a talp teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A sarok elt\u00e1volodik a talajr\u00f3l:<\/strong> Szint\u00e9n guggol\u00e1skor elk\u00f6vetett hiba. Ilyenkor ugyanis a saroknak stabilan a talajon kell maradnia.<\/li>\n\n\n\n<li><strong>Rossz mozg\u00e1skoordin\u00e1ci\u00f3:<\/strong> Az egyens\u00faly megtart\u00e1sa nagy kih\u00edv\u00e1st jelenthet, k\u00fcl\u00f6n\u00f6sen kit\u00f6r\u00e9skor. Pr\u00f3b\u00e1ld meg lassan \u00e9s kontroll\u00e1ltan v\u00e9gezni a mozdulatot. Kezdd csak saj\u00e1t tests\u00fallyal, \u00e9s fokozatosan n\u00f6veld a terhel\u00e9st, ahogy a mozg\u00e1sod egyre stabilabb.<\/li>\n\n\n\n<li><strong>A t\u00e9rd \u00fctk\u00f6z\u00e9se a talajjal:<\/strong> Ez a kit\u00f6r\u00e9sre vonatkozik. A h\u00e1ts\u00f3 l\u00e1b t\u00e9rde lent hozz\u00e1\u00e9rhet a talajhoz, de nem szabad, hogy hirtelen mozdulattal, nagy lend\u00fclettel. Ez\u00e9rt koncentr\u00e1lj a kontroll\u00e1lt mozg\u00e1sra a gyakorlat sor\u00e1n. A t\u00e9rded egy puh\u00e1bb edz\u0151sz\u0151nyeggel vagy t\u00e9rdband\u00e1zzsal is v\u00e9dheted.<\/li>\n\n\n\n<li><strong>Befel\u00e9 fordul\u00f3 t\u00e9rd:<\/strong> Ez a hiba mind a guggol\u00e1sn\u00e1l, mind a kit\u00f6r\u00e9sn\u00e9l el\u0151fordul, r\u00e1ad\u00e1sul feleslegesen terheli a t\u00e9rdet. Koncentr\u00e1lj arra, hogy a t\u00e9rdek a teljes mozg\u00e1s sor\u00e1n kifel\u00e9 n\u00e9zzenek. Ebben seg\u00edts\u00e9gedre lehet egy <a aria-label=\"er\u0151s\u00edt\u0151 gumiszalag (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalag<\/a>. Helyezd a t\u00e9rd f\u00f6l\u00e9, \u00e9s guggol\u00e1s k\u00f6zben pr\u00f3b\u00e1ld mindig feszesen tartani. A kit\u00f6r\u00e9shez r\u00f6gz\u00edtsd a szalag egyik v\u00e9g\u00e9t egy <a aria-label=\"\u00e1llv\u00e1nyhoz (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/sulyemelo-keretek-allvanyok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1llv\u00e1nyhoz<\/a> vagy m\u00e1s stabil szerkezethez t\u00e9rdmagass\u00e1gban, a m\u00e1sik v\u00e9g\u00e9t pedig akaszd a t\u00e9rd f\u00f6l\u00e9 arra a l\u00e1bra, amelyikkel kil\u00e9psz. V\u00e9gezz kit\u00f6r\u00e9st oldalra \u00fagy, hogy a <a href=\"https:\/\/gymbeam.hu\/cross-band-level-1-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" aria-label=\"gumiszalag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumiszalag<\/a> maradjon feszes.<\/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 er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gzel, \u00e9s szeretn\u00e9d megismerni a leggyakoribb hib\u00e1kat, olvasd el cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/tiz-fitnesz-hiba-amit-el-kell-kerulnod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Edz\u0151s hib\u00e1k, melyek majdnem mindannyiunkat \u00e9rintenek<\/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=\"15_legjobb_variacio_guggolasra_es_kitoresre\"><\/span>15 legjobb vari\u00e1ci\u00f3 guggol\u00e1sra \u00e9s kit\u00f6r\u00e9sre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u00e9sz\u00edtett\u00fcnk neked egy \u00f6sszefoglal\u00f3t a <strong>guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s legjobb vari\u00e1ci\u00f3ir\u00f3l saj\u00e1t tests\u00faly \u00e9s a er\u0151s\u00edt\u0151 gumiszalag haszn\u00e1lat\u00e1val.<\/strong> Mindegyikhez megtal\u00e1lod a megfelel\u0151 kivitelez\u00e9st \u00e9s a gyakori hib\u00e1kat. De sose feledd a fent le\u00edrt, a megfelel\u0151 technik\u00e1ra vonatkoz\u00f3 alapvet\u0151 szab\u00e1lyokat. A bemeleg\u00edt\u00e9sbe be lehet \u00e9p\u00edteni saj\u00e1t tests\u00falyos gyakorlatokat. Ezut\u00e1n a s\u00fallyal v\u00e9gzett v\u00e1ltozatokkal m\u00e1r hat\u00e9konyabb lesz az edz\u00e9sed. De mindig v\u00e1lassz 1 vagy legfeljebb 2 vari\u00e1ci\u00f3t is a guggol\u00e1sb\u00f3l vagy a kit\u00f6r\u00e9sb\u0151l.<\/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\u00falyos guggol\u00e1s (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 terpeszbe. \u00dcgyelj arra, hogy a tests\u00falyod egyenletesen oszoljon el a talp teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151d h\u00e1tra \u00e9s lefel\u00e9 tolva. Kil\u00e9gz\u00e9skor egyenes\u00edtsd ki magad a farizmok \u00e9s az el\u00fcls\u0151 combizmok megfesz\u00edt\u00e9s\u00e9vel. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Zakladni-drep-s-vlastni-vahou.gif\" alt=\"Saj\u00e1t tests\u00falyos guggol\u00e1s (Air Squat)\" class=\"wp-image-538954\" title=\"Saj\u00e1t tests\u00falyos guggol\u00e1s (Air Squat)\"\/><\/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 terpeszbe. \u00dcgyelj arra, hogy a tests\u00falyod egyenletesen oszoljon el a talp teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151d h\u00e1tra \u00e9s lefel\u00e9 tolva. Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a farizmokat \u00e9s a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek izmait, majd ugorj egyet felfel\u00e9. L\u00e9legezz be fent a leveg\u0151ben, majd t\u00e9rj vissza a guggol\u00f3 testhelyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Drepy-s-vyskokom.gif\" alt=\"Guggol\u00e1s felugr\u00e1ssal (Jumping Air Squat)\" class=\"wp-image-538794\" title=\"Guggol\u00e1s felugr\u00e1ssal (Jumping Air Squat)\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Guggol\u00e1s s\u00falyr\u00faddal a h\u00e1ton<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezz a s\u00falyr\u00fadra megfelel\u0151 s\u00falyokat \u00e9s tedd r\u00e1 az <a href=\"https:\/\/gymbeam.hu\/ketreszes-guggolo-allvany-gymbeam.html\" target=\"_blank\" aria-label=\"\u00e1llv\u00e1nyra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1llv\u00e1nyra<\/a> (nagyj\u00e1b\u00f3l kulcscsont magass\u00e1gban). \u00c1llj a s\u00falyz\u00f3r\u00fad al\u00e1 k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Helyezd a <a href=\"https:\/\/gymbeam.hu\/eternal-power-olimpiai-rud-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> a nyakad m\u00f6g\u00e9, \u00e9s mindk\u00e9t k\u00e9zzel fogd meg a v\u00e1ll mellett \u00fagy, hogy a k\u00f6ny\u00f6k\u00f6d lefel\u00e9 n\u00e9zzen. Haszn\u00e1ld a t\u00f6rzsizmokat, emeld le a s\u00falyz\u00f3t az \u00e1llv\u00e1nyr\u00f3l, \u00e9s tegy\u00e9l egy l\u00e9p\u00e9st h\u00e1tra.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 tolva. Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a farizmokat \u00e9s az el\u00fcls\u0151 combizmokat, majd lassan egyenesedj fel. Ism\u00e9teld meg a gyakorlatot. A sorozat v\u00e9gezt\u00e9vel tedd vissza a s\u00falyz\u00f3t a guggol\u00f3\u00e1llv\u00e1nyra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s, a s\u00falyz\u00f3 t\u00falzott vagy t\u00fal alacsony s\u00falyterhel\u00e9se.<\/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\/03\/Zadny-drep-s-osou.gif\" alt=\"Guggol\u00e1s s\u00falyr\u00faddal a h\u00e1ton\" class=\"wp-image-538938\" title=\"Guggol\u00e1s s\u00falyr\u00faddal a h\u00e1ton\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. El\u0151re guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezz a s\u00falyr\u00fadra megfelel\u0151 s\u00falyokat \u00e9s tedd r\u00e1 a s\u00falyz\u00f3 <a href=\"https:\/\/gymbeam.hu\/power-rack-gymbeam.html\" target=\"_blank\" aria-label=\"keretre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">keretre<\/a> (nagyj\u00e1b\u00f3l kulcscsont magass\u00e1gban). \u00c1llj a s\u00falyr\u00fad el\u00e9 k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Fogd meg a s\u00falyz\u00f3t mindk\u00e9t k\u00e9zzel a v\u00e1llad mellett, a k\u00f6ny\u00f6k\u00f6d el\u0151re n\u00e9zzen (az eg\u00e9sz gyakorlat alatt). Haszn\u00e1ld a t\u00f6rzsizmokat, emeld le a s\u00falyz\u00f3t a keretr\u0151l, \u00e9s tegy\u00e9l egy l\u00e9p\u00e9st h\u00e1tra.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 tolva. F\u00fajd ki a leveg\u0151t, majd fesz\u00edtsd meg a farizmokat \u00e9s az el\u00fcls\u0151 combizmokat, majd lassan egyenesedj fel. Ism\u00e9teld meg a gyakorlatot. A sorozat v\u00e9gezt\u00e9vel tedd vissza a s\u00falyz\u00f3t a keretre.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe fels\u0151 h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s, a s\u00falyz\u00f3 t\u00falzott vagy t\u00fal alacsony s\u00falyterhel\u00e9se, lefel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/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\/03\/Predny-drep-s-osou.gif\" alt=\"El\u0151re guggol\u00e1s\" class=\"wp-image-538842\" title=\"El\u0151re guggol\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Szum\u00f3 guggol\u00e1s k\u00e9zis\u00fallyal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj sz\u00e9les terpeszbe \u00fagy, hogy a l\u00e1bujjaid kifel\u00e9 n\u00e9zzenek. Emelj fel egy <a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> a foganty\u00faj\u00e1n\u00e1l vagy az egyik oldal\u00e1n\u00e1l fogva, \u00e9s tartsd k\u00e9t k\u00e9zzel, ny\u00fajtott karral a tested el\u0151tt l\u00f3gatva.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le t\u00e9rdhajl\u00edt\u00e1ssal. Kil\u00e9gz\u00e9s k\u00f6zben a farizmokat \u00e9s a bels\u0151 combokat megfesz\u00edtve egyenesedj fel. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, t\u00fal k\u00f6nny\u0171 vagy t\u00fal neh\u00e9z s\u00falyz\u00f3.<\/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\/03\/Sumo-drep-s-dumbbellom.gif\" alt=\"Szum\u00f3 guggol\u00e1s k\u00e9zis\u00fallyal\" class=\"wp-image-538858\" title=\"Szum\u00f3 guggol\u00e1s k\u00e9zis\u00fallyal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Goblet Squat kettlebell-el<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj k\u00f6r\u00fclbel\u00fcl cs\u00edp\u0151 vagy v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Fogd meg a <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> k\u00e9t k\u00e9zzel az oldal\u00e1n, \u00e9s emeld fel a testtel p\u00e1rhuzamosan mellkasig.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151det h\u00e1tra \u00e9s lefel\u00e9 tolva, mik\u00f6zben a kettlebellt a tested el\u0151tt tartod. F\u00fajd ki a leveg\u0151t, majd fesz\u00edtsd meg a farizmokat \u00e9s az el\u00fcls\u0151 combizmokat, majd lassan egyenesedj fel. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s, t\u00falzott vagy t\u00fal alacsony s\u00falyterhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Goblet-drep-s-kettlebellom.gif\" alt=\"Goblet Squat kettlebell-el\" class=\"wp-image-538810\" title=\"Goblet Squat kettlebell-el\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Bolg\u00e1r guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj egy <a aria-label=\"doboznak (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doboznak<\/a> vagy <a aria-label=\"padnak (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyenes-edzopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">padnak<\/a> h\u00e1ttal, v\u00e1llsz\u00e9les terpeszben. Helyezd az egyik l\u00e1bad a m\u00f6g\u00f6tted l\u00e9v\u0151 dobozra vagy padra. Kulcsold \u00e1t k\u00e9t k\u00e9zzel egy <a aria-label=\"k\u00e9zis\u00faly  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/allithato-sulyzo-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz<\/a><a href=\"https:\/\/gymbeam.hu\/allithato-sulyzo-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00e9zis\u00faly  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f3<\/a><a aria-label=\"k\u00e9zis\u00faly  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/allithato-sulyzo-3-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>egyik v\u00e9g\u00e9t.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be az el\u00fcls\u0151 t\u00e9rdet, \u00e9s v\u00e9gezz egy kit\u00f6r\u00e9st. A h\u00e1ts\u00f3 l\u00e1bad t\u00e9rd\u00e9t finoman hozz\u00e1\u00e9rintheted a talajhoz. Kil\u00e9gz\u00e9s k\u00f6zben egyenesedj fel, majd azonnal ism\u00e9teld meg a gyakorlatot. Egy sorozat befejez\u00e9se ut\u00e1n v\u00e1lts l\u00e1bat, \u00e9s v\u00e9gezd el ugyanazt a gyakorlatot a m\u00e1sik oldalra is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3, t\u00falzott vagy t\u00fal kicsi terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Bulharsky-drep-s-dumbbellom.gif\" alt=\"Bolg\u00e1r guggol\u00e1s\" class=\"wp-image-538762\" title=\"Bolg\u00e1r guggol\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Guggol\u00e1s egy l\u00e1bbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj eg\u00e9szen sz\u0171k terpeszbe. Ha nem siker\u00fcl guggol\u00e1st v\u00e9gezni egy l\u00e1bbal t\u00e1masz n\u00e9lk\u00fcl, tegy\u00e9l magad m\u00f6g\u00e9 egy <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"edz\u0151padot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151padot<\/a> vagy dobozt. Lehets\u00e9ges megold\u00e1s, ha egy \u00e1llv\u00e1nyra t\u00e1maszkodsz, hogy stabilabb legyen. A karod ny\u00fajtsd el\u0151re, vagy csak tedd cs\u00edp\u0151re.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Helyezd a s\u00faly\u00e1t a jobb l\u00e1badra, \u00e9s emeld fel a bal l\u00e1bad a talajr\u00f3l. Bel\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a talajon l\u00e9v\u0151 l\u00e1b t\u00e9rd\u00e9t, \u00e9s guggolj le, vagy \u00e9rintsd a popsid finoman a padhoz vagy a dobozhoz. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben a far \u00e9s a combizmok megvesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot. Ezut\u00e1n v\u00e1lts l\u00e1bat. Ha a bok\u00e1d nem mozog t\u00f6k\u00e9letesen tehetsz egy <a href=\"https:\/\/gymbeam.hu\/gumi-versenytarcsa-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1t<\/a> a sarkad al\u00e1.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\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\/03\/Drep-na-jednej-nohe.gif\" alt=\"Guggol\u00e1s egy l\u00e1bbal\" class=\"wp-image-538778\" title=\"Guggol\u00e1s egy l\u00e1bbal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Guggol\u00e1s ny\u00fajtott karral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1ll\u00edtsd a <a href=\"https:\/\/gymbeam.hu\/lifter-sulyzorud-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3rudat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3rudat<\/a> az \u00e1llv\u00e1nyon (nagyj\u00e1b\u00f3l kulcscsont magass\u00e1g\u00e1ba). \u00c1llj al\u00e1 k\u00f6r\u00fclbel\u00fcl v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe, \u00e9s fogd meg a s\u00falyz\u00f3rudat sz\u00e9les fog\u00e1ssal. Haszn\u00e1ld a t\u00f6rzsizmokat, a v\u00e1llad \u00e9s a karjaid, majd told fel a s\u00falyz\u00f3t a fejed f\u00f6l\u00e9 egyenes karral. Sz\u00fcks\u00e9g eset\u00e9n seg\u00edtheted a mozdulatot, ha kiss\u00e9 behajl\u00edtod a l\u00e1bad.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151d h\u00e1tra \u00e9s lefel\u00e9 tolva. A k\u00f6ny\u00f6k maradjon stabil, csak a t\u00f6rzset mozgasd, \u00e9s v\u00e9gig kontroll\u00e1lt legyen a mozg\u00e1s. F\u00fajd ki a leveg\u0151t, majd fesz\u00edtsd meg a farizmokat \u00e9s az el\u00fcls\u0151 combizmokat, majd lassan egyenesedj fel. Ism\u00e9teld meg a gyakorlatot. A sorozat v\u00e9gezt\u00e9vel tedd vissza a s\u00falyz\u00f3t a guggol\u00f3 \u00e1llv\u00e1nyra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, l\u00e1bujjra vagy sarokra billen\u00e9s, a s\u00falyz\u00f3 t\u00falzott s\u00falyterhel\u00e9se, hajl\u00edtott k\u00f6ny\u00f6k.<\/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\/03\/Overhead-squat-s-osou.gif\" alt=\"Guggol\u00e1s ny\u00fajtott karral\" class=\"wp-image-538826\" title=\"Guggol\u00e1s ny\u00fajtott karral\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Kit\u00f6r\u00e9s el\u0151re<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151re tett k\u00e9zzel alig sz\u00e9les terpeszben.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kezdd azzal, hogy kil\u00e9psz el\u0151re, kiss\u00e9 oldalra. Helyezd \u00e1t a tests\u00falyt az els\u0151 l\u00e1bra. Ereszkedj le annyira, hogy a combod nagyj\u00e1b\u00f3l 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dlddal, vagy ak\u00e1r lentebb is. Kil\u00e9gz\u00e9s k\u00f6zben a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd sz\u00fcnet n\u00e9lk\u00fcl ism\u00e9teld meg a gyakorlatot a m\u00e1sik l\u00e1bra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/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\/03\/Zakladny-vypad-vpred-s-vlastnou-vahou.gif\" alt=\"Kit\u00f6r\u00e9s el\u0151re\" class=\"wp-image-538970\" title=\"Kit\u00f6r\u00e9s el\u0151re\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Kit\u00f6r\u00e9s ugr\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj alig sz\u00e9les terpeszben.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> A mozdulat alatt a l\u00e1bujjak \u00e9s a t\u00e9rdek ugyanabba az ir\u00e1nyba mutatnak, enyh\u00e9n oldalra. Helyezd \u00e1t a tests\u00falyt az els\u0151 l\u00e1bra. Ereszkedj le annyira, hogy a combod nagyj\u00e1b\u00f3l 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dlddal, vagy ak\u00e1r lentebb is. Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a farizmokat \u00e9s a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek izmait, majd ugorj egyet \u00e9s ugr\u00e1s k\u00f6zben v\u00e1lts l\u00e1bat. A talajon l\u00e9legezz be, majd azonnal ism\u00e9teld meg a gyakorlatot. A stabilit\u00e1s megtart\u00e1s\u00e1hoz haszn\u00e1ld a karod.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/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\/03\/Vypad-vpred-s-vyskokom.gif\" alt=\"Kit\u00f6r\u00e9s ugr\u00e1ssal\" class=\"wp-image-538906\" title=\"Kit\u00f6r\u00e9s ugr\u00e1ssal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Kit\u00f6r\u00e9s h\u00e1tra s\u00falyr\u00faddal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Tedd a s\u00falyz\u00f3rudat az <a aria-label=\"\u00e1llv\u00e1nyra (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/power-rack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1llv\u00e1nyra<\/a>, \u00e9s tegy\u00e9l r\u00e1 elegend\u0151 <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1t<\/a>. Ezut\u00e1n helyezd a s\u00falyz\u00f3t a h\u00e1tadra, \u00e9s fogd meg oldalr\u00f3l a v\u00e1ll mellett.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben helyezd a tests\u00falyod az egyik l\u00e1badra, majd a m\u00e1sik l\u00e1bbal v\u00e9gezz egy kontroll\u00e1lt kit\u00f6r\u00e9st h\u00e1tra. Ereszkedj le annyira, hogy a combod nagyj\u00e1b\u00f3l 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dlddal, vagy ak\u00e1r lentebb is. Kil\u00e9gz\u00e9s k\u00f6zben a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd v\u00e9gezz kit\u00f6r\u00e9st h\u00e1trafel\u00e9 a m\u00e1sik l\u00e1bbal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/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\/03\/Vypad-vzad-s-osou.gif\" alt=\"Kit\u00f6r\u00e9s h\u00e1tra s\u00falyr\u00faddal\" class=\"wp-image-538922\" title=\"Kit\u00f6r\u00e9s h\u00e1tra s\u00falyr\u00faddal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Oldalir\u00e1ny\u00fa kit\u00f6r\u00e9s kettlebellel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogj meg egy <a href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellt<\/a> k\u00e9t k\u00e9zzel a foganty\u00fan\u00e1l, \u00e9s tartsd a mellkasod el\u0151tt.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9skor v\u00e9gezz egy oldals\u00f3 kit\u00f6r\u00e9st az egyik l\u00e1baddal, \u00e9s helyezd r\u00e1 a tests\u00falyod. Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot a m\u00e1sik oldalra. A mozdulat sor\u00e1n a t\u00e9rd \u00e9s a l\u00e1bujjak ink\u00e1bb kifel\u00e9 n\u00e9zzenek, de m\u00e9g p\u00e1rhuzamosan. Ha az egyik oldalra befejezt\u00e9l egy sorozatot, v\u00e1lts l\u00e1bat.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, befel\u00e9 fordul\u00f3 t\u00e9rd.<\/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\/03\/Bocny-vypad-s-kettlebellom.gif\" alt=\"Oldalir\u00e1ny\u00fa kit\u00f6r\u00e9s kettlebellel\" class=\"wp-image-538746\" title=\"Oldalir\u00e1ny\u00fa kit\u00f6r\u00e9s kettlebellel\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Keresztezett kit\u00f6r\u00e9s h\u00e1tra, s\u00falyz\u00f3val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t, a karodat pedig ny\u00fajtsd ki a tested mellett.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben a jobb l\u00e1bunkat a bal m\u00f6g\u00f6tt keresztezd, mindk\u00e9t t\u00e9rdet behajl\u00edtva. \u00c9rintsd meg finoman a padl\u00f3t jobb t\u00e9rddel. F\u00fajd ki a leveg\u0151t \u00e9s t\u00e9rj vissza a kiindul\u00e1si helyzetbe. Ezut\u00e1n a bal l\u00e1baddal is v\u00e9gezz keresztezett kit\u00f6r\u00e9st. V\u00e1ltogasd az oldalakat a sorozaton bel\u00fcl is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3.<\/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\/03\/Vypad-do-kriza-s-2-dumbbellmi.gif\" alt=\"Keresztezett kit\u00f6r\u00e9s h\u00e1tra, s\u00falyz\u00f3val\" class=\"wp-image-538874\" title=\"Keresztezett kit\u00f6r\u00e9s h\u00e1tra, s\u00falyz\u00f3val\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. S\u00falyz\u00f3s kit\u00f6r\u00e9s ny\u00fajtott karral<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogj meg egy <a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-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> egyk\u00e9zzel, \u00e9s emeld fej f\u00f6l\u00e9. Fesz\u00edtsd meg a csukl\u00f3d, tartsd kiny\u00fajtva a k\u00f6ny\u00f6k\u00f6d (stabilan), a v\u00e1llad pedig tartsd el a f\u00fcledt\u0151l. A m\u00e1sik kezed l\u00f3ghat szabadon a tested mellett, vagy cs\u00edp\u0151re is helyezheted, \u00e9s haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Ha a bal kezedben tartod a s\u00falyz\u00f3t, akkor a kit\u00f6r\u00e9st jobb l\u00e1bbal v\u00e9gezd. Kezdd azzal, hogy kil\u00e9psz el\u0151re, kiss\u00e9 oldalra. Helyezd \u00e1t a tests\u00falyt az els\u0151 l\u00e1bra. Ereszkedj le annyira, hogy a combod nagyj\u00e1b\u00f3l 90 fokos sz\u00f6get z\u00e1rjon be a v\u00e1dlddal, vagy ak\u00e1r lentebb is. Kil\u00e9gz\u00e9s k\u00f6zben a comb el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a farizmok megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd sz\u00fcnet n\u00e9lk\u00fcl ism\u00e9teld meg a gyakorlatot a m\u00e1sik l\u00e1bra. A s\u00falyz\u00f3t tartsd v\u00e9gig a fej f\u00f6l\u00f6tt. Az egyik oldalra v\u00e9gzett sorozat befejezt\u00e9vel vedd \u00e1t a s\u00falyz\u00f3t a jobb kezedbe, \u00e9s folytasd bal l\u00e1bbal kit\u00f6r\u00e9seket.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3, t\u00fal magas terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Vypad-vpred-s-1-dumbbellom.gif\" alt=\"S\u00falyz\u00f3s kit\u00f6r\u00e9s ny\u00fajtott karral\" class=\"wp-image-538890\" title=\"S\u00falyz\u00f3s kit\u00f6r\u00e9s ny\u00fajtott karral\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_tovabb\"><\/span>Hogyan tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cikkben tov\u00e1bbi gyakorlatokat tal\u00e1lsz az als\u00f3test edz\u00e9s\u00e9re: <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>Itt tal\u00e1lsz \u00f6tleket, ha s\u00falyok n\u00e9lk\u00fcl szeretn\u00e9d edzeni a farizmokat: <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>Teszteld a cikk\u00fcnkben ismertettett, a combokra \u00e9s a v\u00e1dlikra ir\u00e1nyul\u00f3 gyakorlatokat: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-labizmok-comb-terdin-es-vadli\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 9 legjobb comb- \u00e9s v\u00e1dligyakorlat<\/a><\/strong><\/li>\n\n\n\n<li>A fels\u0151test edz\u00e9sprogramj\u00e1t testre szabhatod a k\u00f6vetkez\u0151 edz\u00e1si \u00fatmutat\u00f3k seg\u00edts\u00e9g\u00e9vel <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/\" class=\"ek-link\"><strong>v\u00e1llak<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/\" class=\"ek-link\">h\u00e1t<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/blog\/mellizom-gyakorlatok-2\/\" class=\"ek-link\">mellkas<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hasizom<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/\" class=\"ek-link\">bicepsz<\/a><\/strong>, \u00e9s <strong><a href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" class=\"ek-link\">triceps<\/a><\/strong>.<\/li>\n\n\n\n<li>Nem tudod, hogyan v\u00e1laszd ki a megfelel\u0151 s\u00falyterhel\u00e9st? Olvasd el cikk\u00fcnket: <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\"><strong>Mekkora s\u00fallyal edz, ha izmosodni, er\u0151s\u00f6dni vagy \u00e9ppen fogyni szeretn\u00e9l?<\/strong><\/a><\/li>\n\n\n\n<li>Ha arra vagy k\u00edv\u00e1ncsi, h\u00e1ny ism\u00e9tl\u00e9st \u00e9rdemes csin\u00e1lni, hogy el\u00e9rd a kit\u0171z\u00f6tt edz\u00e9si c\u00e9ljaid, olvasd el cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>H\u00e1ny ism\u00e9tl\u00e9st kell elv\u00e9gezni a fogy\u00e1shoz, vagy izomn\u00f6veked\u00e9shez?<\/strong><\/a><\/li>\n\n\n\n<li>Er\u0151fesz\u00edt\u00e9seid ellen\u00e9re sem siker\u00fcl izmot szerezni? Ne hagyd ki cikkeinket: <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\">10 tipp az eg\u00e9szs\u00e9ges t\u00f6megn\u00f6vel\u00e9shez<\/a><\/strong> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" class=\"ek-link\"><strong>Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mik_a_legfontosabb_tanulsagok\"><\/span>Mik a legfontosabb tanuls\u00e1gok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s az als\u00f3test leghat\u00e9konyabb gyakorlatai k\u00f6z\u00e9 tartozik, amelyek szinte mindenkinek javasoltak. Seg\u00edtenek <strong>er\u0151s\u00edteni a l\u00e1bakat, kerek farizmokat \u00e9s feszes combokat form\u00e1lni, az edz\u00e9sek alatt t\u00f6bb kal\u00f3ri\u00e1t \u00e9getni, \u00e9s ami a legfontosabb, a funkcion\u00e1lis test\u00e9p\u00edt\u00e9sben.<\/strong> Ahhoz azonban, hogy maxim\u00e1lisan kiakn\u00e1zhassuk a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s el\u0151nyeit, a helyes technika elsaj\u00e1t\u00edt\u00e1sa elengedhetetlen. Ha m\u00e1r rutinosan v\u00e9gzed az alapgyakorlatot, vari\u00e1ci\u00f3kkal sz\u00ednes\u00edtheted p\u00e9ld\u00e1ul s\u00falyz\u00f3r\u00f3d, k\u00e9zis\u00faly vagy kettlebell haszn\u00e1lat\u00e1val. Ezek a v\u00e1ltozatok feldobj\u00e1k az edz\u00e9sprogramot, \u00e9s<strong> hat\u00e9konyan c\u00e9lozz\u00e1k a farizmokat, valamint az el\u00fcls\u0151, h\u00e1ts\u00f3 \u00e9s bels\u0151 combizmokat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk, \u00e9s adtunk neked \u00faj \u00f6tleteket, oszd meg ismer\u0151seiddel, hogy \u0151k is megismerj\u00e9k a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s megfelel\u0151 technik\u00e1j\u00e1t.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTests\u00falyok \u00e9s nehez\u00e9kek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s seg\u00edt er\u0151s l\u00e1bakat \u00e9s a kerek farizmokat form\u00e1lni. Ez\u00e9rt szinte mindenki sz\u00e1m\u00e1ra el\u0151ny\u00f6s az ilyen t\u00edpus\u00fa mozg\u00e1s. Mai cikk\u00fcnkb\u0151l megtanulhatod, hogyan kell helyesen v\u00e9gezni a guggol\u00e1st s\u00falyz\u00f3val vagy kettlebell-lel, valamint kit\u00f6r\u00e9st s\u00falyz\u00f3val.<\/p>\n","protected":false},"author":129,"featured_media":538719,"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":[7260,6432,6516,6420],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-565601","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-eroedzes","9":"tag-fenek-gyakorlatok","10":"tag-guggolas","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 v\u00e9gezz\u00fck a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st? A helyes technika \u00e9s 15 legjobb v\u00e1ltozat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mit is jelent a guggol\u00e1s \u00e9s a kit\u00f6r\u00e9s \u00e9s hogyan kell csin\u00e1lni? Fen\u00e9k-, l\u00e1b- \u00e9s v\u00e1dligyakorlatok. Hogyan csin\u00e1ljunk s\u00falyz\u00f3s kit\u00f6r\u00e9st \u00e9s el\u00fcls\u0151, h\u00e1ts\u00f3, bolg\u00e1r, szum\u00f3 vagy serleg guggol\u00e1st?\" \/>\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\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan v\u00e9gezz\u00fck a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st? 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Hogyan csin\u00e1ljunk s\u00falyz\u00f3s kit\u00f6r\u00e9st \u00e9s el\u00fcls\u0151, h\u00e1ts\u00f3, bolg\u00e1r, szum\u00f3 vagy serleg guggol\u00e1st?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-02T06:55:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-30T13:16:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/03\/Drepy-a-vypady-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=\"32 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Hogyan v\u00e9gezz\u00fck a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st? 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