{"id":578225,"date":"2024-06-24T09:41:55","date_gmt":"2024-06-24T07:41:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=578225"},"modified":"2024-06-24T09:42:00","modified_gmt":"2024-06-24T07:42:00","slug":"6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/","title":{"rendered":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz"},"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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#Hogyan_tehetek_szert_kockas_hasra\" title=\"Hogyan tehetek szert kock\u00e1s hasra?\">Hogyan tehetek szert kock\u00e1s hasra?<\/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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#Hogyan_eddzuk_a_hasizmunkat_a_kockas_hasert\" title=\"Hogyan eddz\u00fck a hasizmunkat a kock\u00e1s has\u00e9rt?\">Hogyan eddz\u00fck a hasizmunkat a kock\u00e1s has\u00e9rt?<\/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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#10_hatekony_gyakorlat_a_kockas_hasert\" title=\"10 hat\u00e9kony gyakorlat a kock\u00e1s has\u00e9rt\">10 hat\u00e9kony gyakorlat a kock\u00e1s has\u00e9rt<\/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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#Sajat_testsullyal_vegzett_hasizom_edzes\" title=\"Saj\u00e1t tests\u00fallyal v\u00e9gzett hasizom edz\u00e9s\">Saj\u00e1t tests\u00fallyal v\u00e9gzett hasizom edz\u00e9s<\/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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#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-6\" href=\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mi\u00e9rt v\u00e1gynak az emberek <strong>t\u00f3nusos hasizmokra, m\u00e1s n\u00e9ven kock\u00e1s hasra<\/strong>? Sokak sz\u00e1m\u00e1ra a kock\u00e1s has az er\u0151s \u00e9s sportos testet szimboliz\u00e1lja, \u00e9s tagadhatatlanul n\u00f6veli mind a f\u00e9rfiak, mind a n\u0151k vonzerej\u00e9t. Az eszt\u00e9tik\u00e1n t\u00falmen\u0151en a t\u00f3nusos has el\u0151ny\u00f6kkel j\u00e1r a <strong>sportteljes\u00edtm\u00e9ny<\/strong> \u00e9s az <strong>\u00e1ltal\u00e1nos funkcion\u00e1lis fitts\u00e9g<\/strong> szempontj\u00e1b\u00f3l. Hogyan \u00e9rhetsz el kock\u00e1s hasat? A megold\u00e1s a kiegyens\u00falyozott t\u00e1pl\u00e1lkoz\u00e1s, a rendszeres testmozg\u00e1s \u00e9s a megfelel\u0151 pihen\u00e9s. Fontos megjegyezni, hogy ez az \u00e1talakul\u00e1s nem egy h\u00e9t vagy egy h\u00f3nap alatt t\u00f6rt\u00e9nik meg; \u00e1ltal\u00e1ban t\u00f6bb h\u00f3napos elk\u00f6telezett er\u0151fesz\u00edt\u00e9st ig\u00e9nyel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mai cikk\u00fcnkben az egyik alappill\u00e9rre koncentr\u00e1lunk: a hasizom edz\u00e9sre. Olyan <strong>hat\u00e9kony hasizomgyakorlatokat <\/strong>mutatunk be, amelyek bel\u00e9p\u0151k\u00e9nt szolg\u00e1lhatnak a kock\u00e1s has\u00faak klubj\u00e1ba. A cikk\u00fcnkben <strong>kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra<\/strong> egyar\u00e1nt alkalmas saj\u00e1t tests\u00fallyal v\u00e9gzett <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hasizomgyakorlatokat<\/a> tal\u00e1lsz. A helyes technika mellett tippeket is adunk, hogy hogyan teheted a gyakorlatokat nagyobb kih\u00edv\u00e1ss\u00e1 a maxim\u00e1lis eredm\u00e9ny \u00e9rdek\u00e9ben.<\/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_tehetek_szert_kockas_hasra\"><\/span>Hogyan tehetek szert kock\u00e1s hasra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy kor\u00e1bban eml\u00edtett\u00fck, a kock\u00e1s has nemcsak a szorgalmas edz\u00e9s eredm\u00e9nye. A hasizmok csak akkor v\u00e1lnak l\u00e1that\u00f3v\u00e1, ha <strong><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\">el\u00e9g alacsony a testzs\u00edrsz\u00e1zal\u00e9kod<\/a><\/strong>. N\u0151kn\u00e9l ez 15-20% k\u00f6r\u00fcl lehet, m\u00edg f\u00e9rfiakn\u00e1l gyakran csak 10% alatt jelennek meg a kock\u00e1k. A <strong>genetika is jelent\u0151s szerepet j\u00e1tszik<\/strong>, befoly\u00e1solva, hogy a szervezeted hol rakt\u00e1roz t\u00f6bb vagy kevesebb zs\u00edrt. A tov\u00e1bbi t\u00e9nyez\u0151k k\u00f6z\u00e9 tartozik <strong>a<\/strong> <strong>hormon\u00e1lis eg\u00e9szs\u00e9g, a t\u00e1pl\u00e1lkoz\u00e1s, a testmozg\u00e1s \u00e9s az \u00e1ltal\u00e1nos \u00e9letm\u00f3d.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legt\u00f6bb embernek <a href=\"https:\/\/gymbeam.hu\/blog\/fogyj-a-hasadrol-es-hozd-formaba-magad-az-egyszeru-utmutatonknak-koszonhetoen\/\">fogynia<\/a> kell ahhoz, hogy alacsonyabb testzs\u00edrsz\u00e1zal\u00e9kot \u00e9rjen el. Egyszer\u0171en csak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/haspres-es-felulesek-miert-nem-segitenek-megszabadulni-a-hasunkon-levo-zsirparnaktol\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">haspr\u00e9seket \u00e9s fel\u00fcl\u00e9seket<\/a> v\u00e9gezni nem el\u00e9g. A kulcst\u00e9nyez\u0151 a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" class=\"ek-link\">kal\u00f3riadeficit<\/a> <\/strong>fenntart\u00e1sa, amit els\u0151sorban az \u00e9trend \u00e9s az edz\u00e9sprogram m\u00f3dos\u00edt\u00e1s\u00e1val \u00e9rhet\u00fcnk el. Ezt egy <strong><a href=\"https:\/\/gymbeam.hu\/blog\/edzes-ketkezes-sulyzoval-10-alapgyakorlat-a-teljes-test-edzesere\/\" class=\"ek-link\">komplex er\u0151nl\u00e9ti edz\u00e9sprogrammal<\/a><\/strong> kell kombin\u00e1lni, ami elengedhetetlen a test b\u00e1rmif\u00e9le \u00e1talak\u00edt\u00e1s\u00e1hoz. A hasizomgyakorlatok a legjobbak e ter\u00fclet c\u00e9lzott er\u0151s\u00edt\u00e9s\u00e9re. A hasizmok, mint minden m\u00e1s izom, <strong>nem fognak n\u00f6vekedni vagy l\u00e1that\u00f3v\u00e1 v\u00e1lni megfelel\u0151 ellen\u00e1ll\u00e1s n\u00e9lk\u00fcl<\/strong>. Ugyanez az elv vonatkozik a regener\u00e1l\u00f3d\u00e1sra is. Az izmok a pihen\u00e9s sor\u00e1n n\u0151nek \u00e9s er\u0151s\u00f6dnek, ez\u00e9rt nem tan\u00e1csos minden nap edzeni a hasizmokat a t\u00faledz\u00e9st kock\u00e1ztatva. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen a ponton fontos hangs\u00falyozni az eg\u00e9sz folyamat eg\u00e9szs\u00e9ges megk\u00f6zel\u00edt\u00e9s\u00e9t. B\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\">t\u00f3nusos hasizom<\/a> sz\u00e9p c\u00e9l, nem szabad, hogy ez uralja az \u00e9letedet. Ink\u00e1bb \u00fagy gondolj r\u00e1, mint a <strong>habra az eg\u00e9szs\u00e9ges test fenntart\u00e1s\u00e1ra ir\u00e1nyul\u00f3 \u00e1ltal\u00e1nos er\u0151fesz\u00edt\u00e9seid tort\u00e1j\u00e1n<\/strong>. Hossz\u00fa t\u00e1von kal\u00f3riadeficitben maradni csak az\u00e9rt, hogy a hasizmok l\u00e1that\u00f3ak maradjanak, nem tan\u00e1csos. Ez eg\u00e9szs\u00e9gtelen kapcsolatot eredm\u00e9nyezhet az \u00e9tellel, sz\u00e9ls\u0151s\u00e9ges esetben pedig <a href=\"https:\/\/gymbeam.hu\/blog\/eveszavarok-miert-jelentkeznek-mik-a-tuneteik-es-kovetkezmenyeik\/\" class=\"ek-link\">\u00e9tkez\u00e9si zavarokhoz, alacsony energiak\u00e9szlethez,<\/a> t\u00faledz\u00e9shez \u00e9s \u00f6sszess\u00e9g\u00e9ben eg\u00e9szs\u00e9groml\u00e1shoz vezethet. N\u00e9ha t\u00fal sokat \u00e1ldozunk egy ilyen c\u00e9l \u00e9rdek\u00e9ben, \u00e9s \u00e9rdemes elgondolkodni azon, hogy val\u00f3ban meg\u00e9ri-e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy hogyan kell megfelel\u0151en be\u00e1ll\u00edtani az \u00e9trendet \u00e9s az edz\u00e9st ahhoz, hogy a hasadr\u00f3l fogyj, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <strong><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\">Bev\u00e1lt \u00fatmutat\u00f3 a kock\u00e1s hashoz: a kidolgozott hasizom kulcsa a megfelel\u0151 \u00e9trend \u00e9s edz\u00e9srutin<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1124x749.jpg\" alt=\"Gyakorlatok a kock\u00e1s has\u00e9rt\" class=\"wp-image-575985\" title=\"Gyakorlatok a kock\u00e1s has\u00e9rt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_eddzuk_a_hasizmunkat_a_kockas_hasert\"><\/span>Hogyan eddz\u00fck a hasizmunkat a kock\u00e1s has\u00e9rt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kidolgozott has nemcsak a hasizomgyakorlatok, hanem egy <strong>\u00e1tfog\u00f3<\/strong> <strong><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\">edz\u00e9sterv<\/a><\/strong> eredm\u00e9nye. Ennek az edz\u00e9stervnek a teljes testet \u00e1tfog\u00f3 gyakorlatokat kell tartalmaznia, amelyek elengedhetetlenek a kiegyens\u00falyozott izomfejleszt\u00e9shez \u00e9s a test t\u00f3nusosabb\u00e1 t\u00e9tel\u00e9hez. A kardi\u00f3gyakorlatok (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/11-ok-hogy-elkezdj-futni-hogyan-valtoztatja-meg-a-tested\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fut\u00e1s<\/a>, <a aria-label=\"HIIT (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/8-hetes-hiit-edzes-a-hatekonyabb-zsiregeteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, <a href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" target=\"_blank\" aria-label=\"evez\u0151pad (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">evez\u0151pad<\/a>) szint\u00e9n jelent\u0151s szerepet j\u00e1tszanak, mivel intenz\u00edvebb kal\u00f3ria\u00e9get\u00e9st tesznek lehet\u0151v\u00e9, ami seg\u00edti a fogy\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hat\u00e9kony hasizom edz\u00e9snek olyan gyakorlatokat kell tartalmaznia, amelyek a hasizmok minden r\u00e9sz\u00e9t megc\u00e9lozz\u00e1k:<strong> az egyenes hasizmot, a ferde hasizmokat, az als\u00f3 hasizmokat \u00e9s a core-t.<\/strong> M\u00edg a h\u0151n \u00e1h\u00edtott kock\u00e1s hasat az egyenes hasizom form\u00e1lja, addig a ferde hasizmok seg\u00edtenek a karcs\u00fa der\u00e9k el\u00e9r\u00e9s\u00e9ben, \u00e9s egy\u00fcttesen term\u00e9szetes f\u0171z\u0151 hat\u00e1st keltenek. Az <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\">als\u00f3 hasizomgyakorlatok<\/a> hat\u00e9konyan feszes\u00edtik ezt a k\u00e9nyes ter\u00fcletet, a <a href=\"https:\/\/gymbeam.hu\/blog\/a-17-leghatekonyabb-gyakorlat-a-test-kozepso-reszenek-megerositesere\/\" class=\"ek-link\">core<\/a> izmok er\u0151s\u00edt\u00e9se pedig t\u00e1mogatja a helyes testtart\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben fontos, hogy rendszeresen eddzed a hasizmodat. Ugyanakkor nem tan\u00e1csos t\u00falterhelni ezt az izomcsoportot azzal, hogy minden nap edz\u00fcnk, mivel ez nem hagy el\u00e9g id\u0151t az izmoknak a regener\u00e1l\u00f3d\u00e1sra. Kezd\u0151knek <strong>heti 2-3 alkalommal<\/strong>, m\u00edg a halad\u00f3knak maximum heti 4 alkalommal aj\u00e1nlott elv\u00e9gezni\u00fck <strong>egy \u00e1tfog\u00f3 hasizom edz\u00e9st<\/strong>. Az edz\u00e9s gyakoris\u00e1g\u00e1t \u00e9s intenzit\u00e1s\u00e1t mindig a sportol\u00f3 konkr\u00e9t edz\u00e9sterv\u00e9hez \u00e9s c\u00e9ljaihoz kell igaz\u00edtani. <mark class=\"has-inline-color has-orange-color\"><sup>[4\u20135]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kezd\u0151knek az ellen\u00e1ll\u00e1s n\u00e9lk\u00fcli v\u00e1ltozatot kell v\u00e1lasztaniuk, \u00e9s a helyes technika elsaj\u00e1t\u00edt\u00e1s\u00e1ra kell \u00f6sszpontos\u00edtaniuk. Amint magabiztosnak \u00e9rzed magad a gyakorlat v\u00e9grehajt\u00e1s\u00e1ban, n\u00f6velheted az ism\u00e9tl\u00e9sek \u00e9s a sorozatok sz\u00e1m\u00e1t, vagy az ellen\u00e1ll\u00e1st. Ez a megk\u00f6zel\u00edt\u00e9s a progressz\u00edv t\u00falterhel\u00e9s elv\u00e9t k\u00f6veti, ami elengedhetetlen az izomn\u00f6veked\u00e9shez \u00e9s -er\u0151s\u00f6d\u00e9shez.<\/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=\"36229,36304,95077,101299\" ><\/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=\"10_hatekony_gyakorlat_a_kockas_hasert\"><\/span>10 hat\u00e9kony gyakorlat a kock\u00e1s has\u00e9rt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1lassz ki 4-5 olyan gyakorlatot a list\u00e1b\u00f3l, amely megfelel az edz\u00e9stervednek. Be\u00e9p\u00edtheted \u0151ket, amikor m\u00e1s testr\u00e9szeket edzel, vagy l\u00e9trehozhatsz egy <a href=\"https:\/\/gymbeam.hu\/blog\/6-perces-otthoni-has-edzes-hatekony-gyakorlatokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f6n\u00e1ll\u00f3 edz\u00e9st<\/a> is. Alkalmasak <a href=\"https:\/\/gymbeam.hu\/blog\/erositsd-meg-a-test-kozepso-reszet-a-has-koredzesevel\/\" class=\"ek-link\">k\u00f6redz\u00e9shez<\/a> vagy HIIT-hez. T\u00f6rekedj minden gyakorlatb\u00f3l <strong>8-20 ism\u00e9tl\u00e9sre<\/strong> (oldalank\u00e9nt), <strong>2-4 sorozatban<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az edz\u00e9s megkezd\u00e9se el\u0151tt ne feledkezz meg a k\u00f6nny\u0171 bemeleg\u00edt\u00e9sr\u0151l (p\u00e9ld\u00e1ul helyben kocog\u00e1ssal vagy <a aria-label=\"ugr\u00e1l\u00f3k\u00f6telez\u00e9ssel (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6telez\u00e9ssel<\/a>). K\u00e9sz\u00edts el\u0151 egy <a aria-label=\"edz\u0151sz\u0151nyeget (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/yoga-mat-black-jogaszonyeg-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeget<\/a><a href=\"https:\/\/gymbeam.com\/yoga-mat-black-strix.html\" class=\"ek-link\">,<\/a> \u00e9s ha a nagyobb kih\u00edv\u00e1st jelent\u0151 vari\u00e1ci\u00f3kat szeretn\u00e9d kipr\u00f3b\u00e1lni, gondoskodj arr\u00f3l, hogy <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csukl\u00f3- \u00e9s bokas\u00falyz\u00f3k<\/a>, <a href=\"https:\/\/gymbeam.hu\/erosito-gumik-es-expanderek\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalagok (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagok<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/testsulyok\" target=\"_blank\" aria-label=\"s\u00falyok (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyok<\/a>, p\u00e9ld\u00e1ul k\u00e9zis\u00falyz\u00f3k, <a href=\"https:\/\/gymbeam.hu\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellek<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1k<\/a> is k\u00e9zn\u00e9l legyenek.<\/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. Tuck-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj a h\u00e1tadra, \u00e9s ny\u00fajtsd ki a karod a fejed f\u00f6l\u00e9. Tartsd egyenesen a l\u00e1bad, \u00e9s emeld fel n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz ki, mik\u00f6zben a hasizmokat ig\u00e9nybe v\u00e9ve felemeled a fejed \u00e9s a fels\u0151tested a padl\u00f3r\u00f3l. Ezzel egyidej\u0171leg hajl\u00edtsd be a l\u00e1bad, \u00e9s h\u00fazd a t\u00e9rded a mellkasodhoz. Pr\u00f3b\u00e1ld meg a kezeddel meg\u00e9rinteni a l\u00e1bfejedet. Ezut\u00e1n l\u00e9legezz be, majd t\u00e9rj vissza 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> Tarts egy <a href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a> a l\u00e1baid k\u00f6z\u00f6tt vagy a kezedben, vagy tegy\u00e9l fel bokas\u00falyokat.<\/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\/06\/Crucifix-crunch.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a tuck-ups gyakorlatot?\" class=\"wp-image-576017\" title=\"Hogyan v\u00e9gezz\u00fck a tuck-ups gyakorlatot?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. L\u00e1bkeresztez\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 fejed, a fels\u0151 h\u00e1tad \u00e9s a l\u00e1bad kiegyenes\u00edtve n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l. A karod laz\u00e1n helyezd az oldalad mell\u00e9 a talajra, \u00e9s haszn\u00e1ld t\u00e1maszk\u00e9nt.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a hasizmaidat, \u00e9s kezdd el a kiegyenes\u00edtett l\u00e1bad egyik oldalr\u00f3l a m\u00e1sikra mozgatni. Dinamikusan v\u00e1ltogasd a jobb l\u00e1bad a bal l\u00e1baddal \u00e9s a bal l\u00e1bad a jobb l\u00e1baddal. Ne felejts el a gyakorlat k\u00f6zben l\u00e9legezni, \u00e9s \u00f6sszpontos\u00edts a hasizmok haszn\u00e1lat\u00e1ra a mozg\u00e1s sor\u00e1n. Arra is \u00fcgyelj, hogy a h\u00e1tad als\u00f3 r\u00e9sze \u00e9rintkezzen a talajjal.<\/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> Tartsd a l\u00e1bad alacsonyabb poz\u00edci\u00f3ban (k\u00f6zelebb a talajhoz), vagy tegy\u00e9l fel r\u00e1 <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><\/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\/06\/Feet-crossovers.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a l\u00e1bkeresztez\u00e9st?\" class=\"wp-image-576033\" title=\"Hogyan v\u00e9gezz\u00fck a l\u00e1bkeresztez\u00e9st?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. 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 magad mell\u00e9. Tartsd a fejed \u00e9s a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t kiss\u00e9 felemelve a talajr\u00f3l. Hajl\u00edtsd be kiss\u00e9 a t\u00e9rded, \u00e9s n\u00e9h\u00e1ny centim\u00e9terre emeld fel a talajt\u00f3l. Aktiv\u00e1ld a core izmaidat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben a behajl\u00edtott l\u00e1bad (t\u00e9rded) ellen\u0151rz\u00f6tt m\u00f3don a fejed fel\u00e9 viszed. L\u00e9legezz be, mik\u00f6zben visszaengeded a kiindul\u00e1si helyzetbe, \u00e9s azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, ellen\u0151rizetlen mozg\u00e1s.<\/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-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00e9zis\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a> a bok\u00e1id k\u00f6z\u00f6tt, vagy tegy\u00e9l fel bokas\u00falyokat.<\/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\/06\/Reverse-crunches.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9st?\" class=\"wp-image-576081\" title=\"Hogyan v\u00e9gezz\u00fck a ford\u00edtott haspr\u00e9st?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Haspr\u00e9s k\u00f6ny\u00f6k-t\u00e9rd \u00e9rint\u00e9ssel<\/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 karod tedd az oldalad mell\u00e9, \u00e9s emeld fel a kiegyenes\u00edtett l\u00e1badat n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben a hasizmaid megfesz\u00edtve behajl\u00edtod a l\u00e1bad, \u00e9s a t\u00e9rded a fejed fel\u00e9 k\u00f6zel\u00edted. Ezut\u00e1n emeld fel a medenc\u00e9det n\u00e9h\u00e1ny centim\u00e9terrel a talajr\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=\"k\u00e9zis\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a> a l\u00e1baid k\u00f6z\u00f6tt, mik\u00f6zben ugyan\u00fagy v\u00e9gzed el a gyakorlatot.<\/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\/06\/Leg-lift-with-hip-raise.gif\" alt=\"Hogyan kell v\u00e9grehajtani haspr\u00e9st k\u00f6ny\u00f6k-t\u00e9rd \u00e9rint\u00e9ssel?\" class=\"wp-image-576049\" title=\"Hogyan kell v\u00e9grehajtani haspr\u00e9st k\u00f6ny\u00f6k-t\u00e9rd \u00e9rint\u00e9ssel?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Oll\u00f3z\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: Fek\u00fcdj a h\u00e1tadra, \u00e9s tegyed a karod a tested mell\u00e9. Emeld fel a fejed \u00e9s a fels\u0151 h\u00e1tad, valamint az enyh\u00e9n behajl\u00edtott l\u00e1bad n\u00e9h\u00e1ny centim\u00e9terre a talajt\u00f3l.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: Aktiv\u00e1ld a hasizmaidat, \u00e9s kezdd el az egyik l\u00e1badat k\u00f6zelebb h\u00fazni a mellkasodhoz, mik\u00f6zben a m\u00e1sikat n\u00e9h\u00e1ny centim\u00e9terrel a talaj f\u00f6l\u00e9 emeled. A l\u00e1baidnak enn\u00e9l a mozdulatn\u00e1l az oll\u00f3 mozg\u00e1s\u00e1t kell ut\u00e1nozniuk. Ne felejts el a gyakorlat k\u00f6zben l\u00e9legezni, \u00e9s \u00f6sszpontos\u00edts a hasizmok haszn\u00e1lat\u00e1ra. Arra is \u00fcgyelj, hogy a h\u00e1tad als\u00f3 r\u00e9sze az edz\u0151sz\u0151nyegen maradjon. A gyakorlat neh\u00e9zs\u00e9g\u00e9t az als\u00f3 v\u00e9gtagjaid mozg\u00e1startom\u00e1ny\u00e1nak kiterjeszt\u00e9s\u00e9vel n\u00f6velheted.<\/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> Er\u0151s\u00edts <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyokat  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyokat <\/a>a bok\u00e1dra.<\/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\/06\/Scissor-leg-raises.gif\" alt=\"Hogyan v\u00e9gezz\u00fck az oll\u00f3z\u00e1st?\" class=\"wp-image-576097\" title=\"Hogyan v\u00e9gezz\u00fck az oll\u00f3z\u00e1st?\"\/><\/figure>\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\">6. Haspr\u00e9s emelt l\u00e1bbal<\/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 l\u00e1bad a mennyezet fel\u00e9 (a t\u00e9rdeid enyh\u00e9n behajl\u00edthatod), \u00e9s emeld a karod a fejed f\u00f6l\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: A kil\u00e9gz\u00e9s sor\u00e1n a hasizmok seg\u00edts\u00e9g\u00e9vel emeld fel a fejed \u00e9s a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t a talajr\u00f3l, a kezeid pedig vigyed a l\u00e1baid fel\u00e9. A h\u00e1tad als\u00f3 r\u00e9sz\u00e9t tartsd v\u00e9gig a talajon. Csak n\u00e9h\u00e1ny centim\u00e9terre kell felemelned magad. Ezut\u00e1n bel\u00e9gz\u00e9ssel t\u00e9rj vissza 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 hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Fogj meg k\u00e9t k\u00e9zzel egy <a aria-label=\"kettlebellt (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kettlebell-allithato-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellt<\/a>, egy <a href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" target=\"_blank\" aria-label=\"k\u00e9zis\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9zis\u00falyz\u00f3t<\/a>, vagy <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyt\u00e1rcs\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1t<\/a>, \u00e9s ugyan\u00fagy emeld fel magad a l\u00e1bad fel\u00e9.<\/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\/06\/Toe-touches.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st emelt l\u00e1bbal?\" class=\"wp-image-576145\" title=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st emelt l\u00e1bbal?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Haspr\u00e9s oldalra<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3<\/strong>: Fek\u00fcdj az oldaladra, ny\u00fajtsd ki az als\u00f3 karodat magad el\u0151tt, \u00e9s a fels\u0151 karoddal fogd meg a fejedet h\u00e1tulr\u00f3l. A t\u00e9rded enyh\u00e9n hajl\u00edtsd be, \u00e9s tartsd n\u00e9h\u00e1ny centim\u00e9terrel az <a href=\"https:\/\/gymbeam.hu\/yoga-mat-black-jogaszonyeg-strix.html\" target=\"_blank\" aria-label=\"edz\u0151sz\u0151nyeg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeg<\/a> f\u00f6l\u00f6tt.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben a ferde hasizmok aktiv\u00e1l\u00e1s\u00e1val felemeled a fejed \u00e9s az eg\u00e9sz t\u00f6rzsed a talajr\u00f3l. Ezzel egyidej\u0171leg emeld fel a l\u00e1baid, \u00e9s pr\u00f3b\u00e1ld meg a fejed m\u00f6g\u00f6tt l\u00e9v\u0151 kar k\u00f6ny\u00f6k\u00e9t a k\u00f6zelebbi l\u00e1bad t\u00e9rd\u00e9hez \u00e9rinteni. L\u00e9legezz be, mik\u00f6zben visszat\u00e9rsz a kiindul\u00f3 helyzetbe, de t\u00f6rekedj arra, hogy a l\u00e1bad \u00e9s a h\u00e1tad tov\u00e1bbra is felemelve maradjon a talajr\u00f3l. Azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. A f\u00f6ld\u00f6n l\u00e9v\u0151 karod t\u00e1maszk\u00e9nt is haszn\u00e1lhatod; a mozdulatnak els\u0151sorban a hasizmokat kell megmozgatnia. Az egyik oldalon v\u00e9gzett sorozat ut\u00e1n v\u00e9gezd el a gyakorlatot a m\u00e1sik oldalon is.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k<\/strong>: Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok el\u00e9gtelen aktiv\u00e1l\u00e1sa, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Er\u0151s\u00edts s\u00falyokat a bok\u00e1dra.<\/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\/06\/Side-crunches.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st oldalra?\" class=\"wp-image-576113\" title=\"Hogyan v\u00e9gezz\u00fck a haspr\u00e9st oldalra?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. 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 teljesen kiny\u00fajtott karokkal menj \u00e1t plank poz\u00edci\u00f3ba. Tedd a tenyereid laposan a f\u00f6ldre a v\u00e1llad al\u00e1, v\u00e1llsz\u00e9less\u00e9gn\u00e9l kiss\u00e9 sz\u00e9lesebbre egym\u00e1st\u00f3l. A v\u00e1lladat h\u00fazd lefel\u00e9, a f\u00fcledt\u0151l ellent\u00e9tes ir\u00e1nyba, a lapock\u00e1idat pedig \u00f6ssze kell h\u00faznod. Aktiv\u00e1ld a core izmaidat, \u00e9s t\u00f6rekedj az egyenes testtart\u00e1sra. Ker\u00fcld a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek homor\u00edt\u00e1s\u00e1t, k\u00fcl\u00f6n\u00f6sen az \u00e1gy\u00e9ki r\u00e9gi\u00f3ban.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben behajl\u00edtod az egyik l\u00e1badat, \u00e9s az ellenkez\u0151 kar k\u00f6ny\u00f6ke fel\u00e9 h\u00fazod. Ezut\u00e1n l\u00e9legezz be, mik\u00f6zben a l\u00e1bad visszah\u00fazod a kiindul\u00e1si helyzetbe, \u00e9s azonnal ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t homor\u00edt\u00e1sa, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\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 magad egy <a aria-label=\"egyens\u00faly labd\u00e1n (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly labd\u00e1n<\/a>, egy <a aria-label=\"fitness labd\u00e1n (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" 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 labd\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam labd\u00e1n<\/a>. Alternat\u00edvak\u00e9nt <a href=\"https:\/\/gymbeam.hu\/cross-band-level-5-gymbeam.html\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalagokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagokat<\/a> is r\u00f6gz\u00edthetsz a bok\u00e1dhoz.<\/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\/06\/Cross-mountain-climer.gif\" alt=\"Hogyan kell v\u00e9grehajtani a hegym\u00e1sz\u00e1s gyakorlatot?\" class=\"wp-image-576001\" title=\"Hogyan kell v\u00e9grehajtani a hegym\u00e1sz\u00e1s gyakorlatot?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Plank t\u00e9rd-k\u00f6ny\u00f6k \u00e9rint\u00e9ssel<\/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 a k\u00f6ny\u00f6k\u00f6dre t\u00e1maszkodva vedd fel a plank poz\u00edci\u00f3t.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben behajl\u00edtod az egyik l\u00e1badat, \u00e9s a kiny\u00fajtott karod k\u00f6ny\u00f6ke fel\u00e9 h\u00fazod. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal ism\u00e9teld meg ugyanezt a mozdulatot a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t homor\u00edt\u00e1sa, a cs\u00edp\u0151 leenged\u00e9se a talaj fel\u00e9, a medence t\u00falzott felfel\u00e9 emel\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\u00e1maszkodj egy <a aria-label=\"egyens\u00faly labd\u00e1ra (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly labd\u00e1ra<\/a> vagy egy <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\"slam labd\u00e1ra. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam labd\u00e1ra.<\/a> Alternat\u00edvak\u00e9nt <a href=\"https:\/\/gymbeam.hu\/erosito-gumiszalag-szett-beastpink.html\" target=\"_blank\" aria-label=\"er\u0151s\u00edt\u0151 gumiszalagokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">er\u0151s\u00edt\u0151 gumiszalagokat<\/a> is r\u00f6gz\u00edthetsz a bok\u00e1dhoz.<\/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\/06\/Plank-knee-to-elbow.gif\" alt=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot t\u00e9rd-k\u00f6ny\u00f6k \u00e9rint\u00e9ssel?\" class=\"wp-image-576065\" title=\"Hogyan v\u00e9gezz\u00fck a plank gyakorlatot t\u00e9rd-k\u00f6ny\u00f6k \u00e9rint\u00e9ssel?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. T\u00f6rzsford\u00edt\u00e1s oldal plankben<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 poz\u00edci\u00f3:<\/strong> Fek\u00fcdj az oldaladra, a l\u00e1badat pedig ny\u00fajtsd ki. Rakd egym\u00e1sra a l\u00e1baidat, \u00e9s t\u00e1maszkodj az alkarodra. Emeld felfel\u00e9 a fels\u0151 karod.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz ki, mik\u00f6zben a fels\u0151 karod a tested al\u00e1 h\u00fazod. Ezut\u00e1n l\u00e9legezz be, mik\u00f6zben visszat\u00e9rsz a kiindul\u00f3 helyzetbe. Azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel. A teljes sorozat elv\u00e9gz\u00e9se ut\u00e1n v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t homor\u00edt\u00e1sa, a cs\u00edp\u0151 talaj fel\u00e9 val\u00f3 s\u00fcllyed\u00e9se, ellen\u0151rizetlen mozg\u00e1s.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlatot nagyobb kih\u00edv\u00e1ss\u00e1 tenni?<\/strong> Csatlakoztass <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s\u00falyokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyokat<\/a> a csukl\u00f3dra.<\/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\/06\/Side-plank-reach.gif\" alt=\"Hogyan kell v\u00e9grehajtani a t\u00f6rzsford\u00edt\u00e1st oldal plankben?\" class=\"wp-image-576129\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sajat_testsullyal_vegzett_hasizom_edzes\"><\/span>Saj\u00e1t tests\u00fallyal v\u00e9gzett hasizom edz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tov\u00e1bbi inspir\u00e1ci\u00f3t az eszk\u00f6zmentes hasizomgyakorlatokhoz az al\u00e1bbi vide\u00f3nkban tal\u00e1lsz.<\/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\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I Intensive Ab Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J5Z1dixCh5s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Merre_tovabb\"><\/span>Merre tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha tov\u00e1bbi gyakorlatokat keresel, amelyek a cs\u00edp\u0151re, a ferde hasizomra vagy a core izmokra ir\u00e1nyulnak, \u00e9s csak a saj\u00e1t tests\u00falyodat szeretn\u00e9d haszn\u00e1lni, 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\u00e1lhatod a leghat\u00e9konyabb gyakorlatokat: <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>A k\u00f6vetkez\u0151 cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel 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>A k\u00f6vetkez\u0151 cikkben egy medicinlabd\u00e1val v\u00e9gzett edz\u00e9shez tal\u00e1lhatsz inspir\u00e1ci\u00f3t: <strong><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\">Top 10 hasizom gyakorlat medicinlabd\u00e1val<\/a><\/strong><\/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 edzhetsz vele: <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 plank az egyik legjobb gyakorlat a hasizmok sz\u00e1m\u00e1ra. Ismerkedj meg a helyes technik\u00e1val \u00e9s a legjobb vari\u00e1ci\u00f3kkal a k\u00f6vetkez\u0151 cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" class=\"ek-link\"><strong>Hogyan v\u00e1ltoztathatja meg a plank g<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" target=\"_blank\" aria-label=\"y (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">y<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/mi-fog-tortenni-ha-minden-nap-plank-gyakorlatot-vegez\/\" class=\"ek-link\"><strong>akorlat a testedet? Kock\u00e1s has, er\u0151sebb t\u00f6rzs \u00e9s jobb sportteljes\u00edtm\u00e9ny<\/strong><\/a><\/li>\n\n\n\n<li>Ha els\u0151sorban otthon edzel, \u00e9s a legjobb eredm\u00e9nyeket szeretn\u00e9d el\u00e9rni, nem n\u00e9lk\u00fcl\u00f6zheted az edz\u00e9stervet. 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 seg\u00edt ebben.<\/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 felsorolt gyakorlatok seg\u00edtenek a kidolgozott has el\u00e9r\u00e9s\u00e9hez vezet\u0151 \u00faton. V\u00e1laszthatsz saj\u00e1t tests\u00fallyal v\u00e9gzett vari\u00e1ci\u00f3kat, vagy n\u00f6velheted az intenzit\u00e1st a fent eml\u00edtett eszk\u00f6z\u00f6kkel. A <strong>hasizomgyakorlatokat heti 2-4 alkalommal<\/strong> iktasd be a napirendedbe, \u00edgy biztos\u00edtva a testednek elegend\u0151 id\u0151t a regener\u00e1l\u00f3d\u00e1sra. Ne feledd azt sem, hogy <strong>a kock\u00e1s has az \u00e1ltal\u00e1nos fogy\u00e1s eredm\u00e9nye<\/strong>. Ez\u00e9rt a testmozg\u00e1s mellett a kiegyens\u00falyozott \u00e9trendre is ford\u00edts figyelmet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasznos volt sz\u00e1modra ez a cikk? Ha igen, oszd meg a bar\u00e1taiddal, \u00e9s inspir\u00e1ld \u0151ket hat\u00e9kony \u00f6tletekkel a hasizom edz\u00e9s\u00e9hez.<\/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>Hat\u00e9kony gyakorlatokat keresel, amelyek seg\u00edtenek kidolgozott kock\u00e1s hasat  el\u00e9rni? Ebben a cikkben j\u00f3l bev\u00e1lt gyakorlatokat tal\u00e1lsz kezd\u0151knek \u00e9s halad\u00f3knak egyar\u00e1nt.<\/p>\n","protected":false},"author":129,"featured_media":575952,"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":[6408,6312,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-578225","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-gyakorlatok","9":"tag-has","10":"tag-otthoni-edzes","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.\" \/>\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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-24T07:41:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-24T07:42:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-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=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz\",\"datePublished\":\"2024-06-24T07:41:55+00:00\",\"dateModified\":\"2024-06-24T07:42:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\"},\"wordCount\":3257,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png\",\"keywords\":[\"gyakorlatok\",\"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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\",\"name\":\"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png\",\"datePublished\":\"2024-06-24T07:41:55+00:00\",\"dateModified\":\"2024-06-24T07:42:00+00:00\",\"description\":\"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak na vypracovan\u00e9 b\u0159icho? 10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f pro vyr\u00fdsovan\u00fd six-pack\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz\"}]},{\"@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":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog","description":"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.","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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/","og_type":"article","og_title":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog","og_description":"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.","og_url":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/","og_site_name":"GymBeam Blog","article_published_time":"2024-06-24T07:41:55+00:00","article_modified_time":"2024-06-24T07:42:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-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":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz","datePublished":"2024-06-24T07:41:55+00:00","dateModified":"2024-06-24T07:42:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/"},"wordCount":3257,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png","keywords":["gyakorlatok","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\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/","url":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/","name":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png","datePublished":"2024-06-24T07:41:55+00:00","dateModified":"2024-06-24T07:42:00+00:00","description":"Gyakorlatok a defini\u00e1lt hasizmok \u00e9s a kock\u00e1s has \u00e9rdek\u00e9ben a saj\u00e1t tests\u00falyoddal vagy edz\u0151eszk\u00f6z\u00f6kkel. Alkalmas otthoni edz\u00e9shez vagy edz\u0151teremben val\u00f3 edz\u00e9shez. Feszes\u00edtsd \u00e9s er\u0151s\u00edtsd a hasizmaidat \u00e9s a core izmaidat.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/Cviky-na-six-pack-FB.png","width":1200,"height":628,"caption":"Jak na vypracovan\u00e9 b\u0159icho? 10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f pro vyr\u00fdsovan\u00fd six-pack"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/6-szuperhatasos-gyakorlat-a-hon-ahitott-kockahas-erdekeben\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hogyan lehet t\u00f3nusos hasizomra szert tenni? A 10 leghat\u00e9konyabb gyakorlat a kidolgozott kock\u00e1s hashoz"}]},{"@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\/578225","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=578225"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/578225\/revisions"}],"predecessor-version":[{"id":578374,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/578225\/revisions\/578374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/575952"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=578225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=578225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=578225"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=578225"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=578225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}