{"id":566114,"date":"2024-05-03T14:59:57","date_gmt":"2024-05-03T12:59:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=566114"},"modified":"2024-05-03T15:02:54","modified_gmt":"2024-05-03T13:02:54","slug":"9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/","title":{"rendered":"Top 10 hasizomgyakorlat er\u0151s\u00edt\u0151 gumiszalaggal"},"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\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#Hogyan_valasszuk_ki_a_megfelelo_erosito_gumiszalagot\" title=\"Hogyan v\u00e1lasszuk ki a megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalagot?\">Hogyan v\u00e1lasszuk ki a megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalagot?<\/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\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#Hogyan_dolgozzunk_a_hasizmokon_erosito_gumiszalaggal\" title=\"Hogyan dolgozzunk a hasizmokon er\u0151s\u00edt\u0151 gumiszalaggal?\">Hogyan dolgozzunk a hasizmokon er\u0151s\u00edt\u0151 gumiszalaggal?<\/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\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#Hasi_edzes_erosito_gumiszalaggal\" title=\"Hasi edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\">Hasi edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#Top_10_leghatekonyabb_hasi_gyakorlat_erosito_gumiszalaggal\" title=\"Top 10 leghat\u00e9konyabb hasi gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal\">Top 10 leghat\u00e9konyabb hasi gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal<\/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\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#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-6\" href=\"https:\/\/gymbeam.hu\/blog\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nem l\u00e9tezik olyan, hogy t\u00fal hat\u00e9kony hasizomgyakorlat. A fel\u00fcl\u00e9s \u00e9s a plank mellett az <strong>er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlatokat<\/strong> is be\u00e9p\u00edtheted az edz\u00e9sedbe. Tal\u00e1n jobban ismered a kar- vagy h\u00e1tizom edz\u00e9sekhez val\u00f3 haszn\u00e1lat\u00e1t, de biztos lehetsz benne, hogy igazi kih\u00edv\u00e1st jelent a hasizmoknak. Az <strong>egyenes, ferde \u00e9s als\u00f3 hasizmokat, valamint a t\u00f6rzset<\/strong> c\u00e9lz\u00f3 gyakorlatokat v\u00e9gezhetsz vele. \u00cdgy egyetlen edz\u00e9ssel \u00e1tfog\u00f3an edzheted a teljes hasi ter\u00fcletet, m\u00e1s n\u00e9ven a kock\u00e1s hasat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_valasszuk_ki_a_megfelelo_erosito_gumiszalagot\"><\/span>Hogyan v\u00e1lasszuk ki a megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalagot?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Miel\u0151tt belevetn\u00e9d magad a t\u00e9nyleges edz\u00e9sbe, besz\u00e9lj\u00fcnk a megfelel\u0151 <a aria-label=\"er\u0151s\u00edt\u0151 gumiszalag (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalag<\/a> kiv\u00e1laszt\u00e1s\u00e1r\u00f3l. Ezek a szalagok t\u00f6bbf\u00e9le v\u00e1ltozatban kaphat\u00f3k. V\u00e1laszthatsz <a aria-label=\"hurok alak\u00fa (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hurok alak\u00fa<\/a> vagy <a aria-label=\"klasszikus er\u0151s\u00edt\u0151 gumiszalagot, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/resistance-band-set-erosito-szett-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">klasszikus er\u0151s\u00edt\u0151 gumiszalagot,<\/a> melynek a v\u00e9geit j\u00f3 er\u0151sen \u00f6sszek\u00f6theted. Fontos a megfelel\u0151 ellen\u00e1ll\u00e1si szint kiv\u00e1laszt\u00e1sa is. Min\u00e9l <strong>ellen\u00e1ll\u00f3bb (feszesebb) a szalag, ann\u00e1l nagyobb az ellen\u00e1ll\u00e1s<\/strong> \u00e9s ann\u00e1l nagyobb kih\u00edv\u00e1st jelent az edz\u00e9s. Kezd\u0151knek azt javasoljuk, hogy kisebb ellen\u00e1ll\u00e1s\u00fa szalagokkal kezdjenek, \u00e9s fokozatosan n\u00f6velj\u00e9k az ellen\u00e1ll\u00e1st, ahogy id\u0151vel n\u00f6vekedik az erej\u00fck.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalag kiv\u00e1laszt\u00e1s\u00e1ban azonban az is szerepet j\u00e1tszik, hogy milyen gyakorlatot v\u00e9gzel vele. El\u0151fordulhat, hogy egyes gyakorlatokn\u00e1l a legnagyobb ellen\u00e1ll\u00e1s\u00fa szalagot is k\u00e9nyelmes haszn\u00e1lni, m\u00edg m\u00e1sok csak a legkisebb ellen\u00e1ll\u00e1s\u00fa szalaggal v\u00e9gezhet\u0151k. Ez\u00e9rt <strong>hasznos k\u00e9zn\u00e9l tartani t\u00f6bbf\u00e9le, k\u00fcl\u00f6nb\u00f6z\u0151 ellen\u00e1ll\u00e1si szint\u0171 szalagot.<\/strong><\/p>\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 gumiszalaggal szeretn\u00e9d edzeni a karod vagy a l\u00e1bad, hat\u00e9kony gyakorlatokat tal\u00e1lsz 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 teljes 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=\"715\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg\" alt=\"Hogyan v\u00e1lasszuk ki a megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalagot?\" class=\"wp-image-542238\" title=\"Hogyan v\u00e1lasszuk ki a megfelel\u0151 er\u0151s\u00edt\u0151 gumiszalagot?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-400x254.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1536x976.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-2048x1302.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=\"Hogyan_dolgozzunk_a_hasizmokon_erosito_gumiszalaggal\"><\/span>Hogyan dolgozzunk a hasizmokon er\u0151s\u00edt\u0151 gumiszalaggal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1r a <a href=\"https:\/\/gymbeam.hu\/blog\/9-tipp-a-kidolgozott-kockas-hashoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kock\u00e1s hasizom<\/a> a c\u00e9lod, ak\u00e1r karcs\u00fas\u00edtani \u00e9s feszes\u00edteni szeretn\u00e9d a hasizmaidat, ne feledd, hogy a legjobb eredm\u00e9nyt \u00e1tfog\u00f3 megk\u00f6zel\u00edt\u00e9ssel \u00e9rheted el. El\u0151sz\u00f6r is, elengedhetetlen, hogy az edz\u00e9sbe olyan gyakorlatokat \u00e9p\u00edts\u00fcnk be, amelyek az <strong>egyenes hasizmot, a har\u00e1nt hasizmot \u00e9s a ferde hasizmokat<\/strong> is ig\u00e9nybe veszik. \u00cdgy megdolgoztatod a t\u00f6rzset, \u00e9s olyan speci\u00e1lis ter\u00fcleteket c\u00e9lzol meg, mint az alhas \u00e9s a cs\u00edp\u0151.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hasizom edz\u00e9sekn\u00e9l fontos hangs\u00falyozni, hogy a <strong>legjobb eredm\u00e9nyeket rendszeres edz\u00e9ssel \u00e9rhetj\u00fck el.<\/strong> Nem tan\u00e1csos azonban t\u00falterhelni ezt a ter\u00fcletet a mindennapos edz\u00e9ssel, mivel az izmoknak id\u0151re van sz\u00fcks\u00e9g\u00fck a regener\u00e1l\u00f3d\u00e1shoz. Kezd\u0151knek <strong>heti 2-3 alkalommal aj\u00e1nlott egy \u00e1tfog\u00f3 hasizomgyakorlatot<\/strong> v\u00e9gezni, m\u00edg a halad\u00f3k ak\u00e1r heti 4 alkalommal is edzhetnek. Ha min\u0151s\u00e9gi <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9trenddel<\/a> t\u00e1mogatod az edz\u00e9sprogramod, az seg\u00edti az edz\u00e9si er\u0151fesz\u00edt\u00e9seket. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/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 te is karcs\u00fas\u00edtani \u00e9s feszes\u00edteni szeretn\u00e9d a hasadat, mindenk\u00e9ppen n\u00e9zd meg a cikk\u00fcnkben tal\u00e1lhat\u00f3 praktikus tippeket: <a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fogyj a hasadr\u00f3l \u00e9s hozd form\u00e1ba magad az egyszer\u0171 \u00fatmutat\u00f3nknak k\u00f6sz\u00f6nhet\u0151en<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Hasgyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-542255\" title=\"Hasgyakorlatok er\u0151s\u00edt\u0151 gumiszalaggal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hasi_edzes_erosito_gumiszalaggal\"><\/span>Hasi edz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbiakban tal\u00e1lsz 10 hasizomgyakorlatot <a href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" 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> haszn\u00e1lat\u00e1val. Egy\u00e9rtelm\u0171, hogy nem kell mindegyiket egyetlen edz\u00e9sen v\u00e9gigcsin\u00e1lni. <strong>Egyszer\u0171en v\u00e1lassz ki 4-et, \u00e9s v\u00e9gezd \u0151ket rendszeresen, legal\u00e1bb hetente k\u00e9tszer, az \u00e1ltal\u00e1nos edz\u00e9sterv r\u00e9szek\u00e9nt.<\/strong> V\u00e9gezheted \u0151ket k\u00fcl\u00f6n-k\u00fcl\u00f6n is, mint k\u00fcl\u00f6n edz\u00e9st, vagy be\u00e9p\u00edtheted m\u00e1s izomcsoportok, p\u00e9ld\u00e1ul a karok \u00e9s a h\u00e1t edz\u00e9s\u00e9be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ism\u00e9tl\u00e9sek sz\u00e1ma minden gyakorlatn\u00e1l <strong>8-20 (oldalank\u00e9nt), amit 3-4 sorozatban kell megcsin\u00e1lni.<\/strong> Kezdd kevesebb ism\u00e9tl\u00e9sekkel \u00e9s r\u00f6videbb sorozatokkal, majd fokozatosan n\u00f6velheted a sz\u00e1mokat. Ugyanez vonatkozik a szalag ellen\u00e1ll\u00e1si szintj\u00e9re is; kezdd gyeng\u00e9bb gumiszalagga, \u00e9s pr\u00f3b\u00e1lkozz nagyobb ellen\u00e1ll\u00e1ssal, amikor m\u00e1r k\u00e9szen \u00e1llsz r\u00e1. Az ellen\u00e1ll\u00e1st azonban csak akkor n\u00f6veld, ha ez nem vesz\u00e9lyezteti a technik\u00e1t. A megfelel\u0151 technika kulcsfontoss\u00e1g\u00fa az eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha bizonytalan vagy abban, hogy hogyan \u00e9p\u00edtsd be a hasizom edz\u00e9sedet, <strong>gondolkodj el a HIIT vagy a k\u00f6rk\u00f6r\u00f6s edz\u00e9s kipr\u00f3b\u00e1l\u00e1s\u00e1n.<\/strong><\/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<h3 class=\"wp-block-heading\">1. HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e1lassz ki 4-6 gyakorlatot<\/li>\n\n\n\n<li>minden egyes gyakorlatot 30 m\u00e1sodpercig kell csin\u00e1lni, majd j\u00f6het 30 m\u00e1sodperc pihen\u00e9s<\/li>\n\n\n\n<li>ezut\u00e1n t\u00e9rj \u00e1t a k\u00f6vetkez\u0151 gyakorlatra, \u00e9s miut\u00e1n az \u00f6sszeset elv\u00e9gezted, befejezt\u00e9l egy sorozatot<\/li>\n\n\n\n<li>tarts 1-2 perc sz\u00fcnetet minden sorozat ut\u00e1n<\/li>\n\n\n\n<li>csin\u00e1lj \u00edgy v\u00e9gig 3-4 sorozatot<\/li>\n<\/ul>\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\">2. K\u00f6redz\u00e9s:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e1lassz ki 4-6 gyakorlatot<\/li>\n\n\n\n<li>fokozatosan v\u00e9gezz 8-20 ism\u00e9tl\u00e9st minden egyes gyakorlatb\u00f3l<\/li>\n\n\n\n<li>csin\u00e1lj \u00edgy v\u00e9gig 3-4 sorozatot<\/li>\n\n\n\n<li>tarts 1-2 perc sz\u00fcnetet minden sorozat ut\u00e1n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A saj\u00e1t edz\u00e9sterv elk\u00e9sz\u00edt\u00e9s\u00e9hez seg\u00edts\u00e9get ny\u00fajthat ez a cikk\u00fcnk: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/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    <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=\"29120,36133,51160,67384,95077\" ><\/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=\"Top_10_leghatekonyabb_hasi_gyakorlat_erosito_gumiszalaggal\"><\/span>Top 10 leghat\u00e9konyabb hasi gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <a aria-label=\"er\u0151s\u00edt\u0151 gumiszalag (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalag<\/a> mellett 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> is k\u00e9sz\u00edts el\u0151 az edz\u00e9shez. Miel\u0151tt elkezden\u00e9d az edz\u00e9st, ne felejts el <strong>egy k\u00f6nny\u0171 bemeleg\u00edt\u00e9st v\u00e9gezni<\/strong> (p\u00e9ld\u00e1ul helyben fut\u00e1s vagy <a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" target=\"_blank\" aria-label=\"ugr\u00f3k\u00f6telez\u00e9s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3k\u00f6telez\u00e9s<\/a>). Ezut\u00e1n a f\u0151bb \u00edz\u00fcletek \u00f3vatos \u00e1tforgat\u00e1s\u00e1val <strong>mozgasd \u00e1t az eg\u00e9sz tested.<\/strong> Az edz\u00e9s f\u0151 r\u00e9sz\u00e9nek befejez\u00e9se ut\u00e1n t\u00f6lts n\u00e9h\u00e1ny percet ny\u00fajt\u00e1ssal.<\/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. Bicikliz\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a <a href=\"https:\/\/gymbeam.hu\/dual-jogaszonyeg-szurke-fekete-gymbeam.html\" target=\"_blank\" aria-label=\"fitness sz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness sz\u0151nyegre<\/a>, \u00e9s helyezd a szalagot a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n fek\u00fcdj a h\u00e1tadra \u00e9s a karokat ny\u00fajtsd ki magad mellett. A hasizmok megfesz\u00edt\u00e9s\u00e9vel emeld fel a l\u00e1bad egyenesen a talajr\u00f3l. Tartsd fennt a l\u00e1bad, hogy a gumiszalag feszes maradjon.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz nyugodtan, \u00e9s kezdd azzal, hogy az egyik l\u00e1bad behajl\u00edtod \u00e9s a fejed fel\u00e9 h\u00fazod, mik\u00f6zben a m\u00e1sik egyenes l\u00e1bad az ellenkez\u0151 ir\u00e1nyba tolod, hogy fesz\u00fclj\u00f6n a szalag. Ezut\u00e1n egyszer\u0171en v\u00e1lts l\u00e1bat. Folytasd a gyakorlatot a sorozat befejez\u00e9s\u00e9ig.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t felemelked\u00e9se a sz\u0151nyegr\u0151l.<\/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\/04\/Alternating-press.gif\" alt=\"Bicigliz\u00e9s gumiszalaggal\" class=\"wp-image-542273\" title=\"Bicigliz\u00e9s gumiszalaggal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Egy l\u00e1bny\u00fajt\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a <a href=\"https:\/\/gymbeam.hu\/resistance-band-soft-szeles-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" aria-label=\"szalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szalagot<\/a> a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n fek\u00fcdj a h\u00e1tadra, hajl\u00edtsd be a karokat, \u00e9s tedd a kezed a f\u00fcled m\u00f6g\u00e9, a tenyeret kifel\u00e9 ford\u00edtva. A hasizmok megfesz\u00edt\u00e9s\u00e9vel emeld fel a l\u00e1bad, \u00e9s hajl\u00edtsd be 90 fokos sz\u00f6gben. Tartsd fennt a l\u00e1bad, hogy a gumiszalag feszes maradjon.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9ssel ind\u00edts, \u00e9s akaszd az egyik talpadra az er\u0151s\u00edt\u0151 gumiszalagot, majd ny\u00fajtsd ki a l\u00e1bad, am\u00edg a sarkad meg\u00e9rinti a sz\u0151nyeget. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e1rj vissza a kiindul\u00f3 helyzetbe, majd ism\u00e9teld meg a mozdulatot ugyanazzal a l\u00e1bbal. A sorozat befejez\u00e9se ut\u00e1n v\u00e9gezd el a gyakorlatot a m\u00e1sik l\u00e1bbal is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t felemelked\u00e9se a sz\u0151nyegr\u0151l.<\/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\/04\/Isolated-bicycles.gif\" alt=\"Egy l\u00e1bny\u00fajt\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-542321\" title=\"Egy l\u00e1bny\u00fajt\u00e1s er\u0151s\u00edt\u0151 gumiszalaggal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. L\u00e1bemel\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a <a href=\"https:\/\/gymbeam.hu\/resistance-band-hard-szeles-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" aria-label=\"szalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szalagot<\/a> a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n fek\u00fcdj a h\u00e1tadra \u00e9s a karokat ny\u00fajtsd ki magad mellett. A fejed tarthatod felemelve, vagy t\u00e1maszd a sz\u0151nyegre. A hasizmok megfesz\u00edt\u00e9s\u00e9vel emeld fel a medk\u00e9t l\u00e1bad kiny\u00fajtva, p\u00e1r centire a talajt\u00f3l. Tartsd fennt a l\u00e1bad \u00fagy, hogy a gumiszalag feszes maradjon.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben lassan emeld a fejed f\u00f6l\u00e9 a ny\u00fajtott l\u00e1bakat, v\u00e9gig kontroll\u00e1ld a mozdulatsort. Figyelj r\u00e1, hogy a h\u00e1tad teljes fel\u00fclete a sz\u0151nyegre simuljon. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t felemelked\u00e9se a sz\u0151nyegr\u0151l.<\/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\/04\/Slow-legs-lift.gif\" alt=\"L\u00e1bemel\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\" class=\"wp-image-542401\" title=\"L\u00e1bemel\u00e9s er\u0151s\u00edt\u0151 gumiszalaggal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank gumiszalaggal, oldalra kil\u00e9pve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a <a href=\"https:\/\/gymbeam.hu\/stellar-jogamatrac-black-strix.html\" target=\"_blank\" aria-label=\"j\u00f3gasz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gasz\u0151nyegre<\/a>, \u00e9s helyezd a szalagot a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n t\u00e9rdelj le, \u00e9s vedd fel egy plank poz\u00edci\u00f3t ny\u00fajtott karral.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben l\u00e9pj ki az egyik l\u00e1bbal oldalra, majd bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9tel meg a gyakorlatot. Csin\u00e1lj v\u00e9gig egy sorozatot az egyik l\u00e1bbal, miel\u0151tt l\u00e1bat v\u00e1ltasz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 lejt\u00e9se a talaj fel\u00e9, megmelkedett medence.<\/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\/04\/Plank-stepouts.gif\" alt=\"Plank gumiszalaggal, oldalra kil\u00e9pve\" class=\"wp-image-542369\" title=\"Plank gumiszalaggal, oldalra kil\u00e9pve\"\/><\/figure>\n<\/div>\n\n\n<p>Ha szeretn\u00e9l m\u00e1s t\u00edpus\u00fa plank gyakorlatokat is be\u00e9p\u00edteni az edz\u00e9sedbe, cikk\u00fcnkben tl\u00e1lsz m\u00e9g b\u0151ven: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Plank gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a szalagot a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n t\u00e9rdelj le, \u00e9s vedd fel egy plank poz\u00edci\u00f3t ny\u00fajtott karral.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9lgz\u00e9s k\u00f6zben hajl\u00edtsd be az egyik l\u00e1bad, \u00e9s h\u00fazd a t\u00e1rded az ellenkez\u0151 kar k\u00f6ny\u00f6ke fel\u00e9. Tartsd ezt a poz\u00edci\u00f3t 1-2 m\u00e1sodpercig, \u00e9s koncentr\u00e1lj arra, hogy min\u00e9l jobban megfsze\u00fcljenek a hasizmaid. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Csin\u00e1lj v\u00e9gig egy sorozatot az egyik l\u00e1bbal, miel\u0151tt l\u00e1bat v\u00e1ltasz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 lejt\u00e9se a talaj fel\u00e9, megmelkedett medence, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Mountain-climber.gif\" alt=\"Plank gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal\" class=\"wp-image-542353\" title=\"Plank gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Oldals\u00f3 plank er\u0151s\u00edt\u0151 gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a <a href=\"https:\/\/gymbeam.hu\/resistance-band-medium-szeles-erosito-gumiszalag-gymbeam.html\" target=\"_blank\" aria-label=\"szalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szalagot<\/a> a l\u00e1baid k\u00f6r\u00e9. Ezut\u00e1n fordulj oldalra \u00fagy, hogy az als\u00f3 karj\u00e1t kiny\u00fajtod magad el\u0151tt tartja. Hajl\u00edtsd be a felkarod, \u00e9s helyezd a kezed finoman a fejed m\u00f6g\u00e9. A l\u00e1bad kiss\u00e9 behajl\u00edthatod, \u00e9s n\u00e9h\u00e1ny centim\u00e9terrel felemelheted a talajr\u00f3l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a fels\u0151 l\u00e1bad, \u00e9s pr\u00f3b\u00e1ld a t\u00e9rded a k\u00f6ny\u00f6k\u00f6dh\u00f6z k\u00f6zel\u00edteni. Ha megvan, tarthatod 1-2 m\u00e1sodpercig a hasizmok maxim\u00e1lis megfesz\u00edt\u00e9s\u00e9vel. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal ism\u00e9teld meg a gyakorlatot. A sorozat v\u00e9gezt\u00e9vel v\u00e1lts oldalt, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00edgy a m\u00e1sik oldalra is.<\/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\/04\/Lying-side-crunches.gif\" alt=\"Oldals\u00f3 plank er\u0151s\u00edt\u0151 gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal\" class=\"wp-image-542337\" title=\"Oldals\u00f3 plank er\u0151s\u00edt\u0151 gumiszalaggal, t\u00e9rdfelh\u00faz\u00e1ssal\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Medve m\u00e1sz\u00e1s&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a <a href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" target=\"_blank\" aria-label=\"szalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szalagot<\/a> a t\u00e9rdek k\u00f6r\u00e9. Ezut\u00e1n fprdulj \u00e1t n\u00e9gyk\u00e9zl\u00e1bra, \u00e9s emeld meg a t\u00e9rdeidet n\u00e9h\u00e1ny centim\u00e9terre a sz\u0151nyegt\u0151l. Tartsd a fejed a gerinceddel egy vonalban.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben t\u00e9gy egy kis l\u00e9p\u00e9st el\u0151re az egyik l\u00e1bbal, annyira, hogy fesz\u00fclj\u00f6n az er\u0151s\u00edt\u0151 gumiszalag. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Azonnal ism\u00e9teld ugyanezt a m\u00e1sik l\u00e1bbal is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bear-walk.gif\" alt=\"Medve m\u00e1sz\u00e1s\" class=\"wp-image-542289\" title=\"Medve m\u00e1sz\u00e1s\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Sarok\u00e9rint\u00e9s hanyattfekve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a szalagot a t\u00e9rdek k\u00f6r\u00e9. Ezut\u00e1n fek\u00fcldj a h\u00e1tadra, emeld meg \u00e9s hajl\u00edtsd be a t\u00e9rded 90 fokos sz\u00f6gben. Tartsd a fejed a sz\u0151nyegen, a karokat pedig oldalt, a test mellett.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben az egyik behajl\u00edtott l\u00e1bad kezdd el leengedni a padl\u00f3 fel\u00e9, \u00e9s \u00e9rintsd meg a sarkaddal. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00e1si helyzetbe. M\u00e1ris folytathatod egy ism\u00e9tl\u00e9ssel. Csin\u00e1lj v\u00e9gig egy sorozatot az egyik l\u00e1bbal, miel\u0151tt l\u00e1bat v\u00e1ltasz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A h\u00e1t felemel\u00e9se a sz\u0151nyegr\u0151l, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Heel-taps.gif\" alt=\"Sarok\u00e9rint\u00e9s hanyattfekve\" class=\"wp-image-542305\" title=\"Sarok\u00e9rint\u00e9s hanyattfekve\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. L\u00e1b oldals\u00f3 felh\u00faz\u00e1sa \u00e1ll\u00f3 helyzetben<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd az er\u0151s\u00edt\u0151 gumiszalagot a l\u00e1bfejekre, \u00e9s \u00e1llj k\u00f6r\u00fclbel\u00fcl cs\u00edp\u0151sz\u00e9less\u00e9g\u0171 terpeszbe, hogy fesz\u00fclj\u00f6n a gumiszalag. Hajl\u00edtsd be a karjaid, \u00e9s a kezeid helyezd a fejed m\u00f6g\u00e9, teny\u00e9rrel el\u0151re.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld az egyik t\u00e9rded a k\u00f6ny\u00f6k ir\u00e1ny\u00e1ba. Tartsd fent 1-2 m\u00e1sodpercig, \u00e9s pr\u00f3b\u00e1ld meg megfesz\u00edteni a ferde hasizmokat, amennyire csak tudod. Ezut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal ism\u00e9teld meg a gyakorlatot. Csin\u00e1lj v\u00e9gig egy sorozatot az egyik l\u00e1bbal, miel\u0151tt l\u00e1bat v\u00e1ltasz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> El\u0151rehajl\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Standing-leg-raisings.gif\" alt=\"L\u00e1b oldals\u00f3 felh\u00faz\u00e1sa \u00e1ll\u00f3 helyzetben\" class=\"wp-image-542417\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. G\u00f6rd\u00fcl\u00e9s gumiszalaggal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a fitness sz\u0151nyegre, \u00e9s helyezd a szalagot az alkarok k\u00f6r\u00e9. Ezut\u00e1n fek\u00fcdj a h\u00e1tadra, emeld a karjaid a fejed f\u00f6l\u00e9, \u00e9s hajl\u00edtsd be kiss\u00e9 a t\u00e9rdeid. T\u00e1rd sz\u00e9t a karjaid, amennyire lehet, hogy a szalag feszes maradjon. Haszn\u00e1ld a t\u00f6rzsizmokat, \u00e9s tartsd a karod \u00e9s a l\u00e1bad n\u00e9h\u00e1ny centim\u00e9terrel a sz\u0151nyeg f\u00f6l\u00f6tt.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben kezdj el gurulni valamelyik oldaladra. A mozdulatsor k\u00f6zben pr\u00f3b\u00e1ld stabilan tartani a teljes tested. V\u00e9gezz egy-k\u00e9t g\u00f6rd\u00fcl\u00e9st az egyik oldalra, majd v\u00e9gy leveg\u0151t \u00e9s kil\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Gyenge t\u00f6rzsizom.<\/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\/04\/Rolling.gif\" alt=\"G\u00f6rd\u00fcl\u00e9s gumiszalaggal\" class=\"wp-image-542385\" title=\"G\u00f6rd\u00fcl\u00e9s gumiszalaggal\"\/><\/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>Ha m\u00e9g t\u00f6bb a cs\u00edp\u0151re, a ferde hasizomra vagy a t\u00f6rzsre ir\u00e1nyul\u00f3 gyakorlatot keresel, \u00e9s csak a tests\u00falyodat szeretn\u00e9d haszn\u00e1lni, megtal\u00e1lod \u0151ket a cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat<\/strong><\/a><\/li>\n\n\n\n<li>Ha kifejezetten az als\u00f3 hasizmokra szeretn\u00e9l koncentr\u00e1lni, a leghat\u00e9konyabb gyakorlatokat itt tal\u00e1lod: <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-alhas-gyakorlatok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 13 legjobb, Saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat<\/strong><\/a><\/li>\n\n\n\n<li>C\u00fckk\u00fcnk alapj\u00e1n egy fitness labd\u00e1val is megdolgoztathatod a hasizmaidat: <a href=\"https:\/\/gymbeam.hu\/blog\/11-leghatekonyabb-gyakorlat-fitnesz-labdaval-has-formalasahoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 legjobb fitness labd\u00e1s gyakorlat az er\u0151s hasizmok\u00e9rt<\/strong><\/a><\/li>\n\n\n\n<li>Az itt szerepl\u0151 gyakorlatok seg\u00edts\u00e9g\u00e9vel medicinlabd\u00e1val is feldobhatod a hasi edz\u00e9st: <a href=\"https:\/\/gymbeam.hu\/blog\/10-gyakorlat-medicinlabdaval-a-hasizom-erositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 10 hasizomgyakorlat medicinlab\u00e1val<\/strong><\/a><\/li>\n\n\n\n<li>Ebben a cikkben tal\u00e1lhatsz m\u00e9g hasizom edz\u00e9si tippeket eszk\u00f6zzel vagy an\u00e9lk\u00fcl: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 13 legjobb hasizomgyakorlat<\/a><\/strong><\/li>\n\n\n\n<li>Ha arra v\u00e1gysz, hogy l\u00e1tsz\u00f3djanak a kock\u00e1k a hasadon, \u00e9s azon gondolkodsz, hogyan \u00e9rheted el, itt gyakorlati tan\u00e1csokat tal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/szuper-hatekony-tippek-a-kocka-hasert-kezdoknek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bev\u00e1lt \u00fatmutat\u00f3 a kock\u00e1s hashoz: A kidolgozott hasizom kulcsa a megfelel\u0151 \u00e9trend \u00e9s edz\u00e9srutin<\/strong><\/a><\/li>\n\n\n\n<li>\u00c9rdekel, hogy h\u00e1ny sz\u00e1zal\u00e9kos testzs\u00edr sz\u00fcks\u00e9ges a l\u00e1that\u00f3 hasizmokhoz? Cikk\u00fcnkb\u0151l megtudhatod: <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-testzsirszazalekra-van-szukseg-ahhoz-hogy-lathato-legyen-a-hasizom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Milyen testzs\u00edrsz\u00e1zal\u00e9kra van sz\u00fcks\u00e9g ahhoz, hogy l\u00e1that\u00f3 legyen a hasizom?<\/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>Az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett gyakorlatok be\u00e9p\u00edt\u00e9se remek m\u00f3d az <strong>edz\u00e9s feldob\u00e1s\u00e1ra, a jobb eredm\u00e9nyek el\u00e9r\u00e9s\u00e9re \u00e9s arra is, hogy megel\u0151zz\u00fck a stagn\u00e1l\u00e1st.<\/strong> Ezek a gyakorlatok hat\u00e9konyan er\u0151s\u00edtik a teljes t\u00f6rzset \u00e9s a hasizmokat. Be\u00e9p\u00edtheted \u0151ket m\u00e1s izomcsoportok edz\u00e9s\u00e9be is, vagy hetente legal\u00e1bb k\u00e9tszer magukban is v\u00e9gezheted \u0151ket. Ha az \u00e9trendedet is hozz\u00e1igaz\u00edtod, \u00e9s elegend\u0151 id\u0151t hagysz az izmaid regener\u00e1l\u00f3d\u00e1s\u00e1ra, csak tov\u00e1bb fokozhatod az eredm\u00e9nyeidet. Ha megteszed ezeket az alapvet\u0151 l\u00e9p\u00e9seket, akkor a legjobb \u00faton j\u00e1rsz a c\u00e9ljaid el\u00e9r\u00e9s\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, nyugodtan oszd meg ismer\u0151seiddel, \u00e9s inspir\u00e1ld \u0151ket az er\u0151s\u00edt\u0151 gumiszalaggal v\u00e9gzett hasizomgyakorlatok \u00f6tleteivel.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEr\u0151s\u00edt\u0151 gumiszalagok\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness sz\u0151nyegek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogyan dolgozzunk a hasizmokon er\u0151s\u00edt\u0151 gumiszalaggal? Ebben a cikkben hat\u00e9kony gyakorlatokat tal\u00e1lsz a rectus abdominis (egyenes hasizom), a obliques (ferde hazizmok), az als\u00f3 hasizmok \u00e9s a t\u00f6rzs edz\u00e9s\u00e9re.<\/p>\n","protected":false},"author":129,"featured_media":542212,"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":[7482,7116,6408,6312],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-566114","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-erosito-gumiszalagok","10":"tag-gyakorlatok","11":"tag-has","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 10 hasizomgyakorlat er\u0151s\u00edt\u0151 gumiszalaggal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan dolgozzunk a hasizmokon er\u0151s\u00edt\u0151 gumiszalaggal? 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