{"id":569374,"date":"2024-05-20T09:22:53","date_gmt":"2024-05-20T07:22:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=569374"},"modified":"2024-05-20T09:22:55","modified_gmt":"2024-05-20T07:22:55","slug":"erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/","title":{"rendered":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat"},"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\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#Hogyan_kell_vegezni_a_hasizom_koredzest\" title=\"Hogyan kell v\u00e9gezni a hasizom k\u00f6redz\u00e9st?\">Hogyan kell v\u00e9gezni a hasizom k\u00f6redz\u00e9st?<\/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\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#6_gyakorlat_a_hasizom_koredzeshez\" title=\"6 gyakorlat a hasizom k\u00f6redz\u00e9shez\">6 gyakorlat a hasizom k\u00f6redz\u00e9shez<\/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\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#Merre_tovabb\" title=\"Merre tov\u00e1bb?\">Merre tov\u00e1bb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Csak k\u00e9tf\u00e9le ember l\u00e9tezik: azok, akik szeretik a hasizomgyakorlatokat, \u00e9s azok, akik \u00fagy ker\u00fclik \u0151ket, mint az er\u0151emberek a kardi\u00f3t. Abban azonban mindenki egyet\u00e9rt, hogy hacsak nem nyert\u00e9l a genetikai lott\u00f3n, <strong>rendszeres edz\u00e9s n\u00e9lk\u00fcl nem fogsz t\u00f3nusos hasat el\u00e9rni<\/strong>. Ennek hat\u00e9kony m\u00f3dja a j\u00f3l megtervezett k\u00f6redz\u00e9s. A mai k\u00f6redz\u00e9s hat\u00e9kony gyakorlatokat tartalmaz, amelyeket <strong>kezd\u0151k \u00e9s halad\u00f3k egyar\u00e1nt<\/strong> be\u00e9p\u00edthetnek a rutinjukba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6redz\u00e9s egy olyan edz\u00e9st\u00edpus, ahol egyik gyakorlatr\u00f3l a m\u00e1sikra l\u00e9psz, am\u00edg a teljes sorozatot v\u00e9gig nem csin\u00e1lod. Az egyes gyakorlatok k\u00f6z\u00f6tt \u00e1ltal\u00e1ban r\u00f6vid pihen\u0151id\u0151k vannak, vagy egy\u00e1ltal\u00e1n nincsenek. Ez val\u00f3ban egy <strong>intenz\u00edv edz\u00e9s, amellyel id\u0151t takar\u00edthatsz meg<\/strong>. A k\u00f6redz\u00e9s m\u00e1sik el\u0151nye, hogy <strong>nincs sz\u00fcks\u00e9ged hozz\u00e1 semmilyen felszerel\u00e9sre<\/strong>, \u00edgy otthon vagy b\u00e1rhol m\u00e1shol is elv\u00e9gezhet\u0151. Ha m\u00e9g nagyobb kih\u00edv\u00e1st szeretn\u00e9l, kipr\u00f3b\u00e1lhatod a nehezebb vari\u00e1ci\u00f3kat, hozz\u00e1adott s\u00falyokkal, amelyeket szint\u00e9n felsoroltunk az egyes gyakorlatok mellett. Ez\u00e9rt b\u00e1rki, aki <strong>er\u0151s\u00edteni \u00e9s form\u00e1lni<\/strong> szeretn\u00e9 <strong>a hasizmait<\/strong>, be\u00e9p\u00edtheti ezt az edz\u00e9sterv\u00e9be.<\/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_kell_vegezni_a_hasizom_koredzest\"><\/span>Hogyan kell v\u00e9gezni a hasizom k\u00f6redz\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ebben a k\u00f6redz\u00e9sben az <strong>egyenes hasizmot<\/strong>, a <strong>ferde hasizmot<\/strong>, az <strong>als\u00f3 hasizmot<\/strong> \u00e9s a <strong>core izmokat<\/strong> c\u00e9lz\u00f3 gyakorlatokat tal\u00e1lsz. Ez seg\u00edt 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 has<\/a>, valamint a m\u00e9lyizmok fejleszt\u00e9s\u00e9ben, amelyek fontosak a test stabilit\u00e1s\u00e1nak fenntart\u00e1s\u00e1hoz minden mozg\u00e1s sor\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hasizom k\u00f6redz\u00e9st ak\u00e1r \u00f6nmag\u00e1ban is v\u00e9gezheted, ak\u00e1r egy m\u00e1sik izomcsoportos edz\u00e9shez is hozz\u00e1adhatod. A l\u00e1that\u00f3 eredm\u00e9nyek \u00e9rdek\u00e9ben t\u00f6rekedj arra, hogy <strong>hetente 2-3 alkalommal v\u00e9gezd<\/strong>. Fokozatosan n\u00f6veld az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t, \u00e9s a gyakorlatok k\u00f6z\u00f6tti pihen\u0151id\u0151k ler\u00f6vid\u00edt\u00e9s\u00e9vel n\u00f6veld az intenzit\u00e1st. Ha m\u00e1r megbar\u00e1tkozt\u00e1l az alapv\u00e1ltozattal, akkor a nagyobb kih\u00edv\u00e1st jelent\u0151 v\u00e1ltozatokra v\u00e1lthatsz, amelyekhez eszk\u00f6z\u00f6ket haszn\u00e1lhatsz. <mark 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 szeretn\u00e9l a hasadr\u00f3l fogyni \u00e9s egyidej\u0171leg form\u00e1lni a hasizmaidat, akkor mindenk\u00e9pp olvasd el a <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> c\u00edm\u0171 cikkben tal\u00e1lhat\u00f3 praktikus tippeket.<\/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\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Hasizom k\u00f6redz\u00e9s\" class=\"wp-image-566289\" title=\"Hasizom k\u00f6redz\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan v\u00e9gezz\u00fck a hasizom k\u00f6redz\u00e9st?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>az al\u00e1bbiakban 6 gyakorlatot tal\u00e1lsz<\/li>\n\n\n\n<li>egym\u00e1s ut\u00e1n v\u00e9gezd el az egyes gyakorlatokat, 8-20 ism\u00e9tl\u00e9ssel<\/li>\n\n\n\n<li>a gyakorlatok k\u00f6z\u00f6tt legfeljebb 30 m\u00e1sodperces pihen\u0151id\u0151t tarts<\/li>\n\n\n\n<li>a sorozatok k\u00f6z\u00f6tt 1-2 perces pihen\u0151id\u0151t iktass be <\/li>\n\n\n\n<li>v\u00e9gezz el 3-4 teljes sorozatot<\/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 els\u0151sorban otthon edzel, \u00e9s a legjobb eredm\u00e9nyeket szeretn\u00e9d el\u00e9rni, akkor edz\u00e9sterv n\u00e9lk\u00fcl nem fogsz boldogulni. Ebben seg\u00edt a \u201c<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 k\u00e9sz\u00edts\u00fcnk megfelel\u0151 edz\u00e9sprogramot az otthoni edz\u00e9sekhez? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan k\u00e9sz\u00edts\u00fcnk megfelel\u0151 edz\u00e9sprogramot az otthoni edz\u00e9sekhez?<\/a><\/strong>\u201d c\u00edm\u0171 cikk\u00fcnk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29120,36304,86038,95077\" ><\/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=\"6_gyakorlat_a_hasizom_koredzeshez\"><\/span>6 gyakorlat a hasizom k\u00f6redz\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ehhez a k\u00f6redz\u00e9shez csak egy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\"fitness sz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness sz\u0151nyegre<\/a> \u00e9s elegend\u0151 helyre lesz sz\u00fcks\u00e9ged. Az edz\u00e9s el\u0151tt mindenk\u00e9pp enyh\u00e9n meleg\u00edts be olyan tev\u00e9kenys\u00e9gekkel, mint a helyben kocog\u00e1s vagy az <a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" aria-label=\"ugr\u00e1l\u00f3k\u00f6telez\u00e9s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/a>. A v\u00e9g\u00e9n, a levezet\u00e9s r\u00e9szek\u00e9nt egy r\u00f6vid ny\u00fajt\u00e1st is beiktathatsz.<\/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.&nbsp;Bicska gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra, ny\u00fajtsd ki a karod a fejed f\u00f6l\u00e9. Tartsd egyenesen a l\u00e1badat, \u00e9s n\u00e9h\u00e1ny centim\u00e9terre emeld fel a talajt\u00f3l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, mik\u00f6zben a hasizmod haszn\u00e1lva felemeled a fejed \u00e9s az eg\u00e9sz t\u00f6rzsed a sz\u0151nyegr\u0151l. Ezzel egyidej\u0171leg hajl\u00edtsd be a l\u00e1bad, \u00e9s emeld a t\u00e9rded a mellkasodhoz. Ny\u00falj a kezeddel a l\u00e1bfejed fel\u00e9. Ezut\u00e1n l\u00e9legezz be, mik\u00f6zben visszat\u00e9rsz a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t homor\u00edt\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Helyezz egy <a aria-label=\"k\u00e9zis\u00falyz\u00f3t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a> a l\u00e1bfejeid k\u00f6z\u00e9, vagy tarts egyet a kezedben, vagy er\u0151s\u00edts a l\u00e1badra <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"bokas\u00falyokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyokat<\/a> az ellen\u00e1ll\u00e1s n\u00f6vel\u00e9s\u00e9hez.<\/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\/05\/Vups.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a bicska gyakorlatot?\" class=\"wp-image-566392\" title=\"Hogyan v\u00e9gezz\u00fck a bicska gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;Biciklis haspr\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra, emeld fel a talajt\u00f3l n\u00e9h\u00e1ny centim\u00e9terre a kiny\u00fajtott l\u00e1bad. Az ujjbegyeiddel enyh\u00e9n \u00e9rintsd meg oldalt a fejed, a k\u00f6ny\u00f6k\u00f6det pedig tartsd sz\u00e9tt\u00e1rva.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> K\u00f6zel\u00edtsd a bal t\u00e9rded a jobb k\u00f6ny\u00f6k\u00f6dh\u00f6z, majd r\u00f6gt\u00f6n a jobb t\u00e9rded a bal k\u00f6ny\u00f6k\u00f6dh\u00f6z. Folytasd ezt a dinamikus v\u00e1ltakoz\u00f3 mozg\u00e1st, az als\u00f3 v\u00e9gtagjaidat a k\u00f6ny\u00f6k\u00f6d fel\u00e9 h\u00fazva. A gyakorlat k\u00f6zben koncentr\u00e1lj a l\u00e9gz\u00e9sedre, \u00e9s figyelj arra, hogy a h\u00e1tad als\u00f3 r\u00e9sz\u00e9t ne emeld fel a sz\u0151nyegr\u0151l.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> K\u00e9z t\u00falzottan a fejhez szor\u00edt\u00e1sa, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek homor\u00edt\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Haszn\u00e1lj <a aria-label=\"bokas\u00falyokat (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyokat<\/a>, vagy h\u00fazz <a href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagot<\/a> a l\u00e1badra. V\u00e9gezd a gyakorlatot ugyan\u00fagy, mint az alapv\u00e1ltozatn\u00e1l.<\/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\/05\/Bicycle.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a biciklis haspr\u00e9s gyakorlatot?\" class=\"wp-image-566312\" title=\"Hogyan v\u00e9gezz\u00fck a biciklis haspr\u00e9s gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Sarok\u00e9rint\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra, tedd a fejed a sz\u0151nyegre, a karjaid tartsd a tested mellett. Hajl\u00edtsd be kiss\u00e9 a t\u00e9rded, \u00e9s emeld felfel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, mik\u00f6zben az egyik l\u00e1badat finoman leereszted a sz\u0151nyeg fel\u00e9, a sarkaddal enyh\u00e9n meg\u00e9rintve azt, majd l\u00e9legezz be, mik\u00f6zben visszah\u00fazod. Ism\u00e9teld meg a m\u00e1sik l\u00e1bbal. A gyakorlat neh\u00e9zs\u00e9g\u00e9nek cs\u00f6kkent\u00e9s\u00e9hez hajl\u00edtsd be jobban a t\u00e9rded.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek homor\u00edt\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Helyezz egy kisebb ellen\u00e1ll\u00e1s\u00fa er\u0151s\u00edt\u0151 gumiszalagot a l\u00e1baid k\u00f6r\u00e9, vagy engedd le mindk\u00e9t l\u00e1bad egyszerre a sz\u0151nyeg fel\u00e9, ahelyett, hogy egyszerre csak az egyiket tenn\u00e9d le.<\/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\/05\/Single-leg-drops.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a sarok\u00e9rint\u00e9s gyakorlatot?\" class=\"wp-image-566376\" title=\"Hogyan v\u00e9gezz\u00fck a sarok\u00e9rint\u00e9s gyakorlatot?\"\/><\/figure>\n<\/div>\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\">4.&nbsp;Ford\u00edtott haspr\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra, a karjaid tartsd a tested mellett, \u00e9s emeld fel a kiny\u00fajtott l\u00e1bad a talajt\u00f3l n\u00e9h\u00e1ny centim\u00e9terre.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben a hasizmodat ig\u00e9nybe v\u00e9ve behajl\u00edtod a t\u00e9rded, \u00e9s a fejedhez k\u00f6zel\u00edted. Ezut\u00e1n emeld fel a medenc\u00e9det n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l. L\u00e9legezz be, mik\u00f6zben visszat\u00e9rsz a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek homor\u00edt\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Tarts egy kis <a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-1-kg-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 l\u00e1baddal, \u00e9s v\u00e9gezd el ugyan\u00fagy a gyakorlatot.<\/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\/05\/Reverse.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9s gyakorlatot?\" class=\"wp-image-566344\" title=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9s gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hegym\u00e1sz\u00e1s gyakorlat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3: <\/strong>T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj ny\u00fajtott karral plank poz\u00edci\u00f3ba. A tenyered sz\u00e9tt\u00e1rt ujjakkal legyen a v\u00e1llad alatt, de v\u00e1llsz\u00e9less\u00e9gn\u00e9l kiss\u00e9 sz\u00e9lesebb t\u00e1vols\u00e1gban. H\u00fazd lefel\u00e9 a v\u00e1llaid, el a f\u00fcledt\u0151l, a lapock\u00e1idat pedig szor\u00edtsd \u00f6ssze. Aktiv\u00e1ld a core izmaid, \u00e9s igyekezz egyenes testvonalat tartani. Ker\u00fcld a h\u00e1t homor\u00edt\u00e1s\u00e1t, k\u00fcl\u00f6n\u00f6sen az \u00e1gy\u00e9ki r\u00e9szen.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, mik\u00f6zben behajl\u00edtod az egyik t\u00e9rdedet, \u00e9s a kiny\u00fajtott karod a k\u00f6ny\u00f6k\u00f6d fel\u00e9 h\u00fazod. Ezut\u00e1n ny\u00fajtsd ki a l\u00e1bad a kiindul\u00f3 helyzetbe, \u00e9s azonnal ism\u00e9teld meg a m\u00e1sik l\u00e1baddal a mozdulatot. L\u00e9legezz egyenletesen, \u00e9s dinamikusan v\u00e1ltogasd a t\u00e9rdek k\u00f6ny\u00f6k fel\u00e9 k\u00f6zel\u00edt\u0151 mozg\u00e1s\u00e1t.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t homor\u00edt\u00e1sa, a cs\u00edp\u0151 les\u00fcllyed\u00e9se a talaj fel\u00e9, a medence t\u00falzott felemel\u00e9se, el\u00e9gtelen mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> T\u00e1maszd meg a kezed egy half ball egyens\u00faly labd\u00e1n (a felf\u00fajt oldallal felfel\u00e9), egy <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"fitness labd\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness labd\u00e1n<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\"slam ballon (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ballon<\/a>. Haszn\u00e1lhatsz <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyt<\/a> is.<\/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\/05\/Mountain-climer.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a hegym\u00e1sz\u00e1s gyakorlatot?\" class=\"wp-image-566328\" title=\"Hogyan v\u00e9gezz\u00fck a hegym\u00e1sz\u00e1s gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. V\u00e1ll\u00e9rint\u00e9s plank poz\u00edci\u00f3ban<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> T\u00e9rdelj le a f\u00f6ldre, \u00e9s helyezkedj ny\u00fajtott karokkal plank poz\u00edci\u00f3ba.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, mik\u00f6zben felemeled az egyik kezed, \u00e9s a tenyereddel meg\u00e9rinted az ellenkez\u0151 v\u00e1llad. Ezut\u00e1n l\u00e9legezz be, mik\u00f6zben visszat\u00e9rsz a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik kezeddel. Folytasd ezt a sorozatot, am\u00edg \u00f6sszesen 8-16 ism\u00e9tl\u00e9st nem v\u00e9gzel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: A h\u00e1t&nbsp;homor\u00edt\u00e1sa, a cs\u00edp\u0151 les\u00fcllyed\u00e9se a talaj fel\u00e9, a medence t\u00falzott felemel\u00e9se.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni<\/strong>? T\u00e1maszd meg a kezed egy <a href=\"https:\/\/gymbeam.hu\/compact-egyensulyozo-felgomb-gymbeam.html\" target=\"_blank\" aria-label=\"half ball egyens\u00faly labd\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">half ball egyens\u00faly labd\u00e1n<\/a> (felf\u00fajt oldallal felfel\u00e9). Egyidej\u0171leg az ellenkez\u0151 l\u00e1bad is felemelheted n\u00e9h\u00e1ny centim\u00e9terrel a talajr\u00f3l.<\/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\/05\/Shoulder-taps.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a v\u00e1ll\u00e9rint\u00e9s plank poz\u00edci\u00f3ban gyakorlatot?\" class=\"wp-image-566360\" title=\"Hogyan v\u00e9gezz\u00fck a v\u00e1ll\u00e9rint\u00e9s plank poz\u00edci\u00f3ban gyakorlatot?\"\/><\/figure>\n<\/div>\n\n\n<p>Ha szeretn\u00e9l m\u00e1s t\u00edpus\u00fa plankokat is be\u00e9p\u00edteni a k\u00f6redz\u00e9sedbe, a k\u00f6vetkez\u0151 cikkben megtal\u00e1lod \u0151ket: <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\"><strong>A 24 leghat\u00e9konyabb plank gyakorlat v\u00e1ltozat.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Merre_tovabb\"><\/span>Merre tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha tov\u00e1bbi, saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlatokat keresel, amelyek a ferde, az oldals\u00f3 hasizmokat vagy a core izmokat c\u00e9lozz\u00e1k meg, a k\u00f6vetkez\u0151 cikk\u00fcnkben megtal\u00e1lod \u0151ket: <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 az als\u00f3 hasizmokra szeretn\u00e9l koncentr\u00e1lni, a k\u00f6vetkez\u0151 cikkben megtal\u00e1lod a leghat\u00e9konyabb gyakorlatokat: <strong><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\">A 13 legjobb, saj\u00e1t tests\u00falyos, als\u00f3 hasizom gyakorlat.<\/a><\/strong><\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 cikk szerint 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>Ha van k\u00e9zn\u00e9l egy er\u0151s\u00edt\u0151 gumiszalag, akkor a k\u00f6vetkez\u0151 cikkben szerepl\u0151 gyakorlatok seg\u00edts\u00e9g\u00e9vel is edzheted a hasizmaidat: <a href=\"https:\/\/gymbeam.hu\/blog\/9-legjobb-erosito-gumiszalaggal-vegezheto-gyakorlat-a-hasizom-edzesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 10 hasizomgyakorlat er\u0151s\u00edt\u0151 gumiszalaggal<\/strong><\/a><\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 cikkben szerepl\u0151 gyakorlatokkal egy teljes testre kiterjed\u0151 k\u00f6redz\u00e9st is l\u00e9trehozhatsz: <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\"><strong>12 saj\u00e1t tests\u00fallyal v\u00e9gzett gyakorlat, ami form\u00e1ba hoz<\/strong><\/a>.<\/li>\n\n\n\n<li>Ha az az \u00e1lmod, hogy l\u00e1that\u00f3 kockahasad legyen, \u00e9s \u00e9rdekel, hogy hogyan \u00e9rheted el ezt, mindenk\u00e9ppen olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnkben tal\u00e1lhat\u00f3 praktikus tippeket: <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>K\u00edv\u00e1ncsi vagy, hogy mennyi testzs\u00edrt kell leadnod ahhoz, hogy l\u00e1that\u00f3 hasizmod legyen? A k\u00f6vetkez\u0151 cikkben megtal\u00e1lod a v\u00e1laszt: <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>A k\u00f6redz\u00e9s nagyszer\u0171 m\u00f3dja <strong>a hasizmok hat\u00e9kony megdolgoztat\u00e1s\u00e1nak<\/strong>. Mivel saj\u00e1t tests\u00fallyal v\u00e9gezhet\u0151 gyakorlatokb\u00f3l \u00e1ll, otthon vagy ak\u00e1r utaz\u00e1s k\u00f6zben is v\u00e9gezheted. A halad\u00f3bb sportol\u00f3k azt\u00e1n a nagyobb kih\u00edv\u00e1st jelent\u0151, hozz\u00e1adott ellen\u00e1ll\u00e1ssal ell\u00e1tott vari\u00e1ci\u00f3k k\u00f6z\u00fcl is v\u00e1laszthatnak, hogy tov\u00e1bb fejl\u0151djenek. Ezut\u00e1n m\u00e1r csak annyit kell tenned, hogy rendszeresen, hetente legal\u00e1bb k\u00e9tszer edzel, \u00e9s az eredm\u00e9nyeidet kiegyens\u00falyozott \u00e9trenddel \u00e9s megfelel\u0151 pihen\u00e9ssel t\u00e1mogatod. Ak\u00e1r az a c\u00e9lod, hogy <strong>feszes\u00edtsd, er\u0151s\u00edtsd vagy form\u00e1ld a hasizmaidat<\/strong>, ez a k\u00f6redz\u00e9s a megfelel\u0151 v\u00e1laszt\u00e1s lesz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznosnak tal\u00e1ltad ezt a cikket? Ha igen, oszd meg bar\u00e1taiddal, \u00e9s inspir\u00e1ld \u0151ket ezekkel az \u00f6tletekkel a hasizom k\u00f6redz\u00e9shez.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZs\u00edr\u00e9get\u0151k\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Szeretn\u00e9d csak a saj\u00e1t tests\u00falyoddal edzeni a hasizmodat? Pr\u00f3b\u00e1ld ki ezt a k\u00f6redz\u00e9st, amely seg\u00edt er\u0151s\u00edteni, t\u00f3nusosabb\u00e1 \u00e9s form\u00e1sabb\u00e1 tenni a hasizmokat.<\/p>\n","protected":false},"author":129,"featured_media":566221,"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":[6312,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-569374","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-has","9":"tag-otthoni-edzes","10":"tag-sajat-testsulyos-gyakorlatok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.\" \/>\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\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-20T07:22:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-20T07:22:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat\",\"datePublished\":\"2024-05-20T07:22:53+00:00\",\"dateModified\":\"2024-05-20T07:22:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\"},\"wordCount\":2059,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png\",\"keywords\":[\"has\",\"otthoni edz\u00e9s\",\"saj\u00e1t tests\u00falyos gyakorlatok\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\",\"name\":\"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png\",\"datePublished\":\"2024-05-20T07:22:53+00:00\",\"dateModified\":\"2024-05-20T07:22:55+00:00\",\"description\":\"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu t\u011bla\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog","description":"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/","og_type":"article","og_title":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog","og_description":"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.","og_url":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/","og_site_name":"GymBeam Blog","article_published_time":"2024-05-20T07:22:53+00:00","article_modified_time":"2024-05-20T07:22:55+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat","datePublished":"2024-05-20T07:22:53+00:00","dateModified":"2024-05-20T07:22:55+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/"},"wordCount":2059,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png","keywords":["has","otthoni edz\u00e9s","saj\u00e1t tests\u00falyos gyakorlatok"],"articleSection":["Gyakorlatok \u00e9s edz\u00e9sek"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/","url":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/","name":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png","datePublished":"2024-05-20T07:22:53+00:00","dateModified":"2024-05-20T07:22:55+00:00","description":"Hasizom k\u00f6redz\u00e9s felszerel\u00e9s n\u00e9lk\u00fcl, csak a saj\u00e1t tests\u00falyt haszn\u00e1lva. Alkalmas otthoni edz\u00e9sre vagy edz\u0151terembe. Seg\u00edt a hasizmokat \u00e9s a core izmokat t\u00f3nusosabb\u00e1, er\u0151sebb\u00e9 \u00e9s form\u00e1sabb\u00e1 tenni.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/kruhac-na-bricho-FB-.png","width":1200,"height":628,"caption":"Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu t\u011bla"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hasizom k\u00f6redz\u00e9s: A kockahas \u00e9s az er\u0151s core izomzat fel\u00e9 vezet\u0151 \u00fat"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/569374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=569374"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/569374\/revisions"}],"predecessor-version":[{"id":569511,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/569374\/revisions\/569511"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/566221"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=569374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=569374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=569374"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=569374"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=569374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}