{"id":597808,"date":"2024-07-03T08:53:59","date_gmt":"2024-07-03T06:53:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=597808"},"modified":"2024-07-03T08:54:02","modified_gmt":"2024-07-03T06:54:02","slug":"hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/","title":{"rendered":"Hogyan edz\u00fcnk multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon? A 7 legjobb fels\u0151test gyakorlat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#Mi_is_az_a_multifunkcios_fekvotamasz_allvany\" title=\"Mi is az a multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny?\">Mi is az a multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#A_multifunkcios_fekvotamasz_allvany_elonyei\" title=\"A multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny el\u0151nyei\">A multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny el\u0151nyei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#Hogyan_epitsunk_fel_egy_edzest_egy_Multifunkcios_fekvotamaszal_allvannyal\" title=\"Hogyan \u00e9p\u00edts\u00fcnk fel egy edz\u00e9st egy Multifunkci\u00f3s fekv\u0151t\u00e1maszal \u00e1llv\u00e1nnyal?\">Hogyan \u00e9p\u00edts\u00fcnk fel egy edz\u00e9st egy Multifunkci\u00f3s fekv\u0151t\u00e1maszal \u00e1llv\u00e1nnyal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#7_gyakorlat_Multifunkcios_fekvotamasz_allvannyal\" title=\"7 gyakorlat Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nnyal\">7 gyakorlat Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nnyal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#Hogyan_tovabb\" title=\"Hogyan tov\u00e1bb?\">Hogyan tov\u00e1bb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-edzunk-multifunkcios-fekvotamasz-allvanyon-a-7-legjobb-felsotest-gyakorlat\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A fekv\u0151t\u00e1masz olyan alapvet\u0151 gyakorlat, amelyet a legt\u00f6bben az iskolai tesi\u00f3r\u00e1kr\u00f3l ismernek. Nemcsak a gimnasztik\u00e1t \u00e9s a tests\u00falyos gyakorlatokat v\u00e9gz\u0151k, hanem m\u00e1s sportol\u00f3k k\u00f6r\u00e9ben is n\u00e9pszer\u0171. Az alapv\u00e1ltozaton k\u00edv\u00fcl v\u00e9gezhetsz <strong>olyan fekv\u0151t\u00e1maszokat is, amelyek a tricepszet, a trap\u00e9zizmokat vagy a v\u00e1llakat c\u00e9lozz\u00e1k meg.<\/strong> Hogyan csin\u00e1ld? A legjobb megold\u00e1s egy Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny. <strong>Sz\u00ednk\u00f3ddal rendelkezik, amely \u00fatmutat\u00f3k\u00e9nt szolg\u00e1l a foganty\u00fak megfelel\u0151 sz\u00f6gben t\u00f6rt\u00e9n\u0151 elhelyez\u00e9s\u00e9hez.<\/strong> Ez kulcsfontoss\u00e1g\u00fa az egyes izomcsoportok megc\u00e9lz\u00e1s\u00e1hoz. R\u00e1ad\u00e1sul seg\u00edt kihozni a legjobbat a fekv\u0151t\u00e1maszokb\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_is_az_a_multifunkcios_fekvotamasz_allvany\"><\/span>Mi is az a multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\"multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/multifunkcios-fekvotamasz-allvany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny<\/a> egy <strong>innovat\u00edv fitnesz eszk\u00f6z,<\/strong> amely lehet\u0151v\u00e9 teszi a fekv\u0151t\u00e1maszok k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3it. Sz\u00ednk\u00f3ddal seg\u00edti a foganty\u00fak k\u00fcl\u00f6nb\u00f6z\u0151 poz\u00edci\u00f3kba \u00e1ll\u00edt\u00e1s\u00e1t. A poz\u00edci\u00f3kat att\u00f3l f\u00fcgg\u0151en lehet v\u00e1ltoztatni, hogy a<strong> v\u00e1llak, a tarp\u00e9zizom, a tricepsz vagy a mellkas<\/strong> er\u0151s\u00edt\u00e9s\u00e9re szeretn\u00e9l-e \u00f6sszpontos\u00edtani. Mivel ilyen sokoldal\u00fa, \u00e1tfog\u00f3 fels\u0151test-edz\u00e9st tesz lehet\u0151v\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Van m\u00e9g a csomagban foganty\u00fas gumik\u00f6t\u00e9l is, amelyet bicepszhajl\u00edt\u00e1shoz, oldalir\u00e1ny\u00fa emel\u00e9sekhez \u00e9s egy\u00e9b gyakorlatokhoz haszn\u00e1lhatsz. Ez a fitneszeszk\u00f6z teh\u00e1t hasznos mindazok sz\u00e1m\u00e1ra, akik <strong>fel akarj\u00e1k dobni a fels\u0151tester\u0151s\u00edt\u0151 edz\u00e9st.<\/strong><\/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=\"A_multifunkcios_fekvotamasz_allvany_elonyei\"><\/span>A multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny sz\u00e1mos <strong>el\u0151nyt k\u00edn\u00e1l a minden fajta sportol\u00f3 sz\u00e1m\u00e1ra.<\/strong> Mi\u00e9rt \u00e9rdemes beszerezni egyet otthoni haszn\u00e1latra?<\/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. Ide\u00e1lis b\u00e1rmilyen otthoni edz\u0151terembe<\/h3>\n\n\n\n<p>\u00c9rt\u00e9kelni fogod a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyt, ha f\u0151k\u00e9nt otthon edzel, \u00e9s szeretn\u00e9d v\u00e1ltozatosabb\u00e1 tenni a fels\u0151test edz\u00e9s\u00e9t. Haszn\u00e1lhatod a mellkast, a v\u00e1llakat vagy a tricepszet c\u00e9lz\u00f3 <strong>k\u00fcl\u00f6nb\u00f6z\u0151 fekv\u0151t\u00e1masz-v\u00e1ltozatok v\u00e9gz\u00e9s\u00e9hez.<\/strong> Hasonl\u00f3k\u00e9ppen, gumik\u00f6teleket is r\u00f6gz\u00edthetsz hozz\u00e1, amelyek hasznosak a<strong> bicepszhajl\u00edt\u00e1shoz \u00e9s m\u00e1s fels\u0151testgyakorlatokhoz.<\/strong> Mindezeket \u00f6sszev\u00e9ve egy olyan praktikus eszk\u00f6zt kapunk, amely minden otthoni edz\u0151teremben meg\u00e1llja a hely\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kezd\u0151knek \u00e9s halad\u00f3knak egyar\u00e1nt<\/h3>\n\n\n\n<p>Nem kell fekv\u0151t\u00e1masz-szak\u00e9rt\u0151nek lenni ahhoz, hogy ezzel az eszk\u00f6zzel edz.<strong> Kezd\u0151k sz\u00e1m\u00e1ra is kiv\u00e1l\u00f3.<\/strong> A sz\u00ednk\u00f3d seg\u00edt a kezeket megfelel\u0151 sz\u00f6gben elhelyezni, \u00edgy teljes m\u00e9rt\u00e9kben \u00f6sszpontos\u00edthatsz a gyakorlatok helyes v\u00e9grehajt\u00e1s\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ha m\u00e9g csak most kezded, kezdd t\u00e9rdel\u0151 fekv\u0151t\u00e1masszal,<\/strong> mivel ez k\u00f6nnyebb, \u00e9s nem ig\u00e9nyel annyi er\u0151kifejt\u00e9st. Fokozatosan n\u00f6veld az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t, \u00e9s ha m\u00e1r meg tudsz csin\u00e1lni k\u00f6r\u00fclbel\u00fcl 10 t\u00e9rdel\u0151 fekv\u0151t\u00e1maszt, pr\u00f3b\u00e1lj v\u00e1ltani a norm\u00e1l fekv\u0151t\u00e1maszra. Ahogy er\u0151s\u00f6dsz, emeld az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t, de a megfelel\u0151 testtart\u00e1s mindig legyen fontosabb, mint a megcsin\u00e1lt fekv\u0151t\u00e1maszok sz\u00e1ma.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg\" alt=\"A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny el\u0151nyei\" class=\"wp-image-578545\" title=\"A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_upr.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Seg\u00edt az er\u0151s karok \u00e9s fels\u0151test kidolgoz\u00e1s\u00e1ban<\/h3>\n\n\n\n<p>Ezzel az eszk\u00f6zzel teljesen \u00faj fekv\u0151t\u00e1masz-vari\u00e1ci\u00f3kat \u00e9p\u00edthetsz be az edz\u00e9sedbe. \u00daj lend\u00fcletet ad a szervezetnek, hogy <strong>er\u0151s\u00f6dj\u00f6n \u00e9s n\u00f6vekedjen.<\/strong> Kifejezetten a <strong>trap\u00e9zizmokat, a v\u00e1llat, a karokat \u00e9s a mellkasi izmokat<\/strong> c\u00e9lozza meg. A fekv\u0151t\u00e1masz a <strong>t\u00f6rzset, a h\u00e1tat \u00e9s a gerincizmokat<\/strong> is ig\u00e9nybe veszi. A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny bebizony\u00edtja, hogy ak\u00e1r otthon is lehet min\u0151s\u00e9gi er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gezni. <mark class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. K\u00edm\u00e9letes a csukl\u00f3hoz<\/h3>\n\n\n\n<p>A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon v\u00e9gzett edz\u00e9s sor\u00e1n foganty\u00fakra kell t\u00e1maszkodni, ami seg\u00edt megakad\u00e1lyozni, hogy a csukl\u00f3 t\u00fals\u00e1gosan behajoljon, \u00e9s term\u00e9szetesebb a testtart\u00e1s. R\u00e1ad\u00e1sul a csukl\u00f3ra sem nehezedik akkora nyom\u00e1s, mint a talajon v\u00e9gzett gyakorlatokn\u00e1l. Ez <strong>k\u00edm\u00e9letesebb \u00e9s biztons\u00e1gosabb<\/strong> megold\u00e1s, k\u00fcl\u00f6n\u00f6sen azok sz\u00e1m\u00e1ra, akiknek csukl\u00f3probl\u00e9m\u00e1ik vannak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kompakt \u00e9s hordozhat\u00f3<\/h3>\n\n\n\n<p>A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny kompakt, \u00e9s <strong>nem foglal sok helyet a lak\u00e1sban.<\/strong> Amikor nem haszn\u00e1lod, k\u00e9nyelmesen t\u00e1rolhatod a szekr\u00e9nyben, az \u00e1gy alatt vagy a t\u00f6bbi <a href=\"https:\/\/gymbeam.hu\/otthoni-edzes\" target=\"_blank\" aria-label=\"edz\u0151eszk\u00f6zzel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151eszk\u00f6zzel<\/a> egy\u00fctt. R\u00e1ad\u00e1sul k\u00f6nny\u0171 is, \u00edgy k\u00f6nnyen sz\u00e1ll\u00edthat\u00f3. Magaddal viheted a <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kezdjunk-el-edzeni-egy-szabadteri-edzoparkban\/\" class=\"ek-link\">k\u00fclt\u00e9ri edz\u0151parkba<\/a> vagy b\u00e1rhov\u00e1, ahol sz\u00edvesebben edzel.<\/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\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg\" alt=\"Hogyan kell edzeni fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon?\" class=\"wp-image-578565\" title=\"Hogyan kell edzeni fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/ua_volodymyr_sydoruk_062024_811.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan kell haszn\u00e1lni a multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyt?<\/h3>\n\n\n\n<p>Helyezz\u00fck az \u00e1llv\u00e1nyt sima fel\u00fcletre. Ezut\u00e1n fogjuk a <strong>foganty\u00fakat, \u00e9s helyezz\u00fck be \u0151ket az adott gyakorlathoz megfelel\u0151 poz\u00edci\u00f3ba.<\/strong> Gy\u0151z\u0151dj\u00fcnk meg r\u00f3la, hogy mindk\u00e9t oldalon ugyanabban a helyzetben vannak. R\u00f6gz\u00edthetsz hozz\u00e1 a csomagban tal\u00e1lhat\u00f3 <strong>2 gumik\u00f6telet<\/strong> is. A v\u00e9g\u00e9n karabiner van, amelyeket a t\u00e1bl\u00e1n l\u00e9v\u0151 4 f\u00e9mgy\u0171r\u0171 k\u00f6z\u00fcl az egyikhez kell csatlakoztatni. Az expanderek haszn\u00e1latakor r\u00f6gz\u00edtsd azz \u00e1llv\u00e1nyt a l\u00e1baddal, hogy az edz\u00e9s k\u00f6zben stabil maradjon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A foganty\u00fak elhelyez\u00e9sekor a c\u00e9lzott izomcsoportnak megfelel\u0151 sz\u00ednk\u00f3d t\u00e1bl\u00e1zatot is haszn\u00e1lhatod.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00ednk\u00f3d a foganty\u00fakhoz<\/th><th class=\"has-text-align-center\" data-align=\"center\">Els\u0151dlegesen c\u00e9lzott izomcsoport<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Piros<\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1ll<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">K\u00e9k<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mellkas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Z\u00f6ld<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tricepsz<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e1rga<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trap\u00e9zizom<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_epitsunk_fel_egy_edzest_egy_Multifunkcios_fekvotamaszal_allvannyal\"><\/span>Hogyan \u00e9p\u00edts\u00fcnk fel egy edz\u00e9st egy Multifunkci\u00f3s fekv\u0151t\u00e1maszal \u00e1llv\u00e1nnyal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbiakban<strong> v\u00e1ll-, mellkas-, tricepsz- \u00e9s bicepszgyakorlatokat<\/strong> tal\u00e1lsz. V\u00e1laszd ki, mik passzolnak a legjobban az edz\u00e9stervedbe. Nyugodtan be\u00e9p\u00edtheted \u0151ket m\u00e1s izomcsoportok edz\u00e9s\u00e9be, vagy haszn\u00e1lhatod \u0151ket \u00f6n\u00e1ll\u00f3 edz\u00e9stervbe is. Az eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez kulcsfontoss\u00e1g\u00fa a k\u00f6vetkezetess\u00e9g, ez\u00e9rt t\u00f6rekedj arra, hogy ezeket a gyakorlatokat rendszeresen, <strong>ide\u00e1lis esetben heti 2-3 alkalommal<\/strong> v\u00e9gezd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Minden gyakorlatb\u00f3l 6-12 ism\u00e9tl\u00e9st v\u00e9gezz\u00fcnk 3-4 sorozatban.<\/strong> Kezdd alacsonyabb ism\u00e9tl\u00e9ssz\u00e1mmal \u00e9s sorozatokkal, \u00e9s ahogy er\u0151s\u00f6dsz fokozatosan n\u00f6veld a sz\u00e1mot. Az expanderrel v\u00e9gzett gyakorlatokn\u00e1l ak\u00e1r 20 ism\u00e9tl\u00e9s is k\u00e9nyelmesen elv\u00e9gezhet\u0151.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha rendszeresen szeretn\u00e9l otthon edzeni, cikk\u00fcnk seg\u00edt ebben: &#8220;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" aria-label=\"Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/a><\/strong>&#8220;.<\/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=\"36229,36322,47623,48829,86101\" ><\/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=\"7_gyakorlat_Multifunkcios_fekvotamasz_allvannyal\"><\/span>7 gyakorlat Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nnyal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El\u0151sz\u00f6r is k\u00e9sz\u00edts\u00fck el\u0151 a <a href=\"https:\/\/gymbeam.hu\/multifunkcios-fekvotamasz-allvany-gymbeam.html\" target=\"_blank\" aria-label=\"multufunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyt. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">multufunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyt.<\/a> Ha a fekv\u0151t\u00e1masz egyszer\u0171bb v\u00e1ltozatait v\u00e1lasztod (t\u00e9rdelve), hasznos lehet, ha van k\u00e9zn\u00e9l egy <a href=\"https:\/\/gymbeam.hu\/torolkozo\" class=\"ek-link\">t\u00f6r\u00f6lk\u00f6z\u0151<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeg<\/a>. Mint <strong>minden edz\u00e9s el\u0151tt, most is meleg\u00edts be k\u00f6nnyed\u00e9n,<\/strong> p\u00e9ld\u00e1ul helyben fut\u00e1ssal vagy <a href=\"https:\/\/gymbeam.hu\/ugralokotelek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3k\u00f6telez\u00e9ssel<\/a>. Ezut\u00e1n mozgasd \u00e1t az eg\u00e9sz tested, f\u0151k\u00e9nt a <strong>v\u00e1llakra, a karokra, a csukl\u00f3ra \u00e9s a h\u00e1tra<\/strong> \u00f6sszpontos\u00edtva.<\/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. Tricepsz fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: Helyezd a foganty\u00fa egyik v\u00e9g\u00e9t a fels\u0151 z\u00f6ld-k\u00e9k lyukba, a m\u00e1sik v\u00e9g\u00e9t pedig \u00e1tl\u00f3san az als\u00f3 s\u00e1rga-k\u00e9k lyukba. Ezut\u00e1n fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki ny\u00fajtott karral plank helyzetbe. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Tartsd a felkart \u00e9s a k\u00f6ny\u00f6k\u00f6t k\u00f6zel a testedhez a fekv\u0151t\u00e1masz als\u00f3 szakasz\u00e1ban. Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_14-ezgif.com-optimize.gif\" alt=\"Tricepsz fekv\u0151t\u00e1masz a Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578661\" title=\"Tricepsz fekv\u0151t\u00e1masz a Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. V\u00e1ll fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd a foganty\u00fakat a piros jelz\u00e9s ment\u00e9n l\u00e9v\u0151 lyukakba. Ezut\u00e1n fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki plank helyzetbe ny\u00fajtott karral. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Tartsd a felkart \u00e9s a k\u00f6ny\u00f6k\u00f6t k\u00f6zel a testedhez a fekv\u0151t\u00e1masz als\u00f3 szakasz\u00e1ban. Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9.gif\" alt=\"V\u00e1ll fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578581\" title=\"V\u00e1ll fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Mellkasi fekv\u0151t\u00e1masz <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd a foganty\u00fakat a f\u00fcgg\u0151leges k\u00e9k jelz\u00e9s ment\u00e9n l\u00e9v\u0151 lyukakba. Ezut\u00e1n mindk\u00e9t k\u00e9zzel fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki plank helyzetbe ny\u00fajtott karral. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_12-ezgif.com-optimize.gif\" alt=\"Mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578629\" title=\"Mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">a. Mellkasi fekv\u0151t\u00e1masz II<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd a foganty\u00fakat az \u00e1tl\u00f3s k\u00e9k jelz\u00e9s ment\u00e9n l\u00e9v\u0151 lyukakba. Ezut\u00e1n mindk\u00e9t k\u00e9zzel fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki plank helyzetbe ny\u00fajtott karral. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_13-ezgif.com-optimize-1.gif\" alt=\"Fels\u0151 mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578645\" title=\"Fels\u0151 mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">b. Mellkasi fekv\u0151t\u00e1masz III<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd a foganty\u00fakat a p\u00e1rhuzamos k\u00e9k jelz\u00e9s ment\u00e9n l\u00e9v\u0151 lyukakba. Ezut\u00e1n mindk\u00e9t k\u00e9zzel fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki plank helyzetbe ny\u00fajtott karral. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_11-ezgif.com-optimize.gif\" alt=\"Mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578613\" title=\"Mellkasi fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/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. Trap\u00e9zizom fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Helyezd a foganty\u00fakat az \u00e1llv\u00e1ny k\u00f6zep\u00e9hez k\u00f6zelebbi s\u00e1rga jelz\u00e9s ment\u00e9n l\u00e9v\u0151 lyukakba. Ezut\u00e1n mindk\u00e9t k\u00e9zzel fogd meg a foganty\u00fakat, t\u00e9rdelj le a f\u00f6ldre, \u00e9s l\u00e9pj ki plank helyzetbe ny\u00fajtott karral. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat<\/strong>: L\u00e9legezz be, mik\u00f6zben fekv\u0151t\u00e1maszt v\u00e9gzel, \u00e9s t\u00f6rekedj arra, hogy a mellkasod min\u00e9l k\u00f6zelebb ker\u00fclj\u00f6n a fekv\u0151t\u00e1masz \u00e1llv\u00e1nyhoz, amikor leereszkedsz Kil\u00e9gu\u00e9s k\u00f6zben told fel magad, \u00e9s t\u00e9rj vissza a kiindul\u00f3 testhelyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, dombor\u00fa h\u00e1t (k\u00fcl\u00f6n\u00f6sen a h\u00e1t als\u00f3 r\u00e9sz\u00e9n), instabil lapock\u00e1k \u00e9s kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/GIFka252024_9-ezgif.com-optimize-1.gif\" alt=\"Trap\u00e9zizom fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\" class=\"wp-image-578597\" title=\"Trap\u00e9zizom fekv\u0151t\u00e1masz Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Bicepsz hajl\u00edt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> A karabinerek seg\u00edts\u00e9g\u00e9vel r\u00f6gz\u00edtsd a gumik\u00f6teleket az \u00e1llv\u00e1nyon l\u00e9v\u0151 f\u00e9mgy\u0171r\u0171kh\u00f6z. \u00c1llj egyenesen, \u00fagy, hogy a talpad az \u00e1llv\u00e1nyon legyen. Fogj meg egy-egy foganty\u00fat, egyenesedj ki, \u00e9s haszn\u00e1ld a v\u00e1llad. A teny\u00e9r felfel\u00e9 n\u00e9zzen. Tartsd a h\u00e1tad term\u00e9szetes \u00edvben, a fejed a gerinccel egy vonalban, a v\u00e1llad pedig told lefel\u00e9 a f\u00fcledt\u0151l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd fel mindk\u00e9t alkarod egyszerre, k\u00f6zel\u00edtsd a tenyered a v\u00e1lladhoz. Bel\u00e9gz\u00e9s k\u00f6zben ereszd le a karjaid a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a mozdulatot. Tartsd a k\u00f6ny\u00f6k\u00f6d a testedhez k\u00f6zel, \u00e9s v\u00e9gig nagyj\u00e1b\u00f3l ugyanabban a helyzetben.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, a k\u00f6ny\u00f6k elt\u00e1volod\u00e1sa a testt\u0151l, kontroll\u00e1latlan mozg\u00e1s, \u00e9s g\u00f6rbe h\u00e1t.<\/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\/06\/GIFka252024_15-ezgif.com-optimize.gif\" alt=\"Bicepsz hajl\u00edt\u00e1s expanderekkel\" class=\"wp-image-578677\" title=\"Bicepsz hajl\u00edt\u00e1s expanderekkel\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Karemel\u00e9s el\u0151re<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> A karabinerek seg\u00edts\u00e9g\u00e9vel r\u00f6gz\u00edtsd a gumik\u00f6teleket az \u00e1llv\u00e1nyon l\u00e9v\u0151 f\u00e9mgy\u0171r\u0171kh\u00f6z. \u00c1llj egyenesen, \u00fagy, hogy a talpad az \u00e1llv\u00e1nyon legyen. Fogj meg ny\u00fajtott karral \u00e9s lefel\u00e9 n\u00e9z\u0151 teny\u00e9rrel egy-egy foganty\u00fat. Tartsd a h\u00e1tad term\u00e9szetes \u00edvben, a fejed a gerinccel egy vonalban, a v\u00e1llad pedig told lefel\u00e9 a f\u00fcledt\u0151l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben haszn\u00e1ld a fels\u0151 karizmokat, \u00e9s emeld fel \u0151ket magad el\u0151tt. T\u00f6rekedj arra, hogy a k\u00f6ny\u00f6k\u00f6d csak v\u00e1llmagass\u00e1g\u00e1ig menjen. Ezut\u00e1n lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s, g\u00f6rbe h\u00e1t.<\/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\/06\/GIFka252024_16-ezgif.com-optimize.gif\" alt=\"Karemel\u00e9s el\u0151re expanderekkel\" class=\"wp-image-578693\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Push Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> A karabinerek seg\u00edts\u00e9g\u00e9vel r\u00f6gz\u00edtsd a gumik\u00f6teleket az \u00e1llv\u00e1nyon l\u00e9v\u0151 f\u00e9mgy\u0171r\u0171kh\u00f6z. \u00c1llj egyenesen, \u00fagy, hogy a talpad az \u00e1llv\u00e1nyon legyen. Fogd meg az expanderek foganty\u00fait a h\u00e1tad m\u00f6g\u00f6tt, \u00e9s h\u00fazd \u00e1t a v\u00e1lladon. Hajl\u00edtsd be a karokat k\u00f6ny\u00f6kn\u00e9l, \u00e9s emeld nagyj\u00e1b\u00f3l v\u00e1llmagass\u00e1gba. A teny\u00e9r el\u0151re n\u00e9zzen. Tartsd a h\u00e1tad term\u00e9szetes \u00edvben, a fejed a gerinceddel egy vonalban, \u00e9s a v\u00e1llad told lefel\u00e9 a f\u00fcl\u00e9t\u0151l.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben haszn\u00e1ld a fels\u0151 karizmokat, \u00e9s emeld fel \u0151ket. Ezut\u00e1n finoman t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, kontroll\u00e1latlan mozg\u00e1s, megemelt v\u00e1llak, g\u00f6rbe h\u00e1t.<\/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\/06\/GIFka252024_17-ezgif.com-optimize.gif\" alt=\"Push Press expanderekkel\" class=\"wp-image-578709\" title=\"Push Press expanderekkel\"\/><\/figure>\n<\/div>\n\n\n<p>Ha m\u00e1s, er\u0151s\u00edt\u0151 gumiszalagokkal v\u00e9gzett gyakorlatok is \u00e9rdekelnek, cikk\u00fcnkben tal\u00e1lsz m\u00e9g: <a href=\"https:\/\/gymbeam.hu\/blog\/33-gyakorlat-erosito-gumiszalaggal-melyek-barhol-elvegezhetok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 teljes test gyakorlat er\u0151s\u00edt\u0151 gumiszalaggal<\/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=\"Hogyan_tovabb\"><\/span>Hogyan tov\u00e1bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha norm\u00e1l ellen\u00e1ll\u00e1s\u00fa mellkasi gyakorlatokat keresel, ebben a cikkben tal\u00e1lsz tippeket: <a href=\"https:\/\/gymbeam.hu\/blog\/mellizom-gyakorlatok-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 7 legjobb mellizom gyakorlat<\/strong><\/a><\/li>\n\n\n\n<li>Ebben a cikkben pedig v\u00e1llgyakorlatokat tal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/\"><strong>9 szuper v\u00e1llgyakorlat<\/strong><\/a><\/li>\n\n\n\n<li>Fokozhatod a kar edz\u00e9seket a &#8220;<a href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" class=\"ek-link\"><strong>A 10 legjobb tricepsz gyakorlat<\/strong><\/a>&#8221; \u00e9s &#8220;<a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 8 legjobb bicepsz gyakorlat<\/strong><\/a>\u201e c\u00edm\u0171 cikkeinkben tal\u00e1lhat\u00f3 gyakorlatokkal.<\/li>\n\n\n\n<li>Pr\u00f3b\u00e1ld ki a fels\u0151test edz\u00e9st er\u0151s\u00edt\u0151 gumiszalaggal: <a href=\"https:\/\/gymbeam.hu\/blog\/top-12-felsotestgyakorlat-elasztikus-gumiszalagszettel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 12 fels\u0151testgyakorlat elasztikus gumiszalagszettel<\/strong><\/a><\/li>\n\n\n\n<li>H\u00faz\u00f3dzkod\u00f3 r\u00faddal teljes fels\u0151test-edz\u00e9st is v\u00e9gezhetsz. Cikk\u00fcnkben tal\u00e1lsz hozz\u00e1 inspir\u00e1ci\u00f3t: <a href=\"https:\/\/gymbeam.hu\/blog\/11-gyakorlat-huzodzkodo-rudra-erositett-gumiszalaggal-az-eros-kar-hat-es-torzsizomzatert\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 gyakorlat h\u00faz\u00f3dzkod\u00f3 r\u00fadra er\u0151s\u00edtett gumiszalaggal az er\u0151s kar-, h\u00e1t- \u00e9s t\u00f6rzsizomzat\u00e9rt<\/strong><\/a><\/li>\n\n\n\n<li>Ha izomn\u00f6veked\u00e9s a c\u00e9lkit\u0171z\u00e9sed, ne hagyd ki cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/10-taplalkozasi-es-edzesi-tipp-a-maximalis-izomnovekedeshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 T\u00e1pl\u00e1lkoz\u00e1si \u00e9s edz\u00e9stipp a maxim\u00e1lis izomn\u00f6veked\u00e9shez<\/strong><\/a><\/li>\n\n\n\n<li>Ha szeretn\u00e9l egy, a c\u00e9ljaidra szabott \u00e9tkez\u00e9si tervet k\u00e9sz\u00edteni, ebben a cikkben mindent megtal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Szem\u00e9lyre szabott \u00e9trend: \u00c1tfog\u00f3 \u00fatmutat\u00f3 a kal\u00f3riasz\u00e1m\u00edt\u00e1son \u00e9s makrot\u00e1panyagokon alapul\u00f3 \u00e9trend megtervez\u00e9s\u00e9hez<\/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 Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny egy a fels\u0151test edz\u00e9s\u00e9re tervezett <strong>praktikus fitneszeszk\u00f6z.<\/strong> Sz\u00ednk\u00f3d alapj\u00e1n lyukak vannak rajta a foganty\u00fak behelyez\u00e9s\u00e9hez, \u00edgy k\u00fcl\u00f6nb\u00f6z\u0151 poz\u00edci\u00f3kba lehet tenni \u0151ket. Ezeket a poz\u00edci\u00f3kat aszerint v\u00e1laszthatod ki, hogy a <strong>mellkas, a trap\u00e9zizom vagy a tricepsz er\u0151s\u00edt\u00e9s\u00e9re<\/strong> szeretn\u00e9l-e \u00f6sszpontos\u00edtani. Mivel ilyen soksz\u00edn\u0171, lehet\u0151s\u00e9ged van <strong>egy csom\u00f3f\u00e9le fekv\u0151t\u00e1masz-v\u00e1ltozatot<\/strong> kipr\u00f3b\u00e1lni. Ezenk\u00edv\u00fcl az er\u0151s\u00edt\u0151 gumik\u00f6telekkel a bicepsz \u00e9s a v\u00e1ll sz\u00e1m\u00e1ra is v\u00e9gezhetsz gyakorlatokat. Ezzel az eszk\u00f6zzel<strong> \u00e1tfog\u00f3 fels\u0151test-edz\u00e9sprogramot \u00e1ll\u00edthatsz \u00f6ssze, amelyet ak\u00e1r otthon is v\u00e9gezhetsz.<\/strong><\/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 b\u00e1tran ismer\u0151seiddel, \u00e9s b\u00e1tor\u00edtsd \u0151ket a Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny seg\u00edts\u00e9g\u00e9vel v\u00e9gzett edz\u00e9stippekkel.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKell\u00e9kek edz\u00e9shez\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOtthoni edz\u00e9s\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A Multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1ny egy fitneszeszk\u00f6z a teljes fels\u0151test er\u0151s\u00edt\u00e9s\u00e9re. Fedezd fel, hogyan haszn\u00e1lhatod a v\u00e1ll, a trap\u00e9zizom, a mellkas \u00e9s a tricepsz edz\u00e9s\u00e9hez.<\/p>\n","protected":false},"author":129,"featured_media":578528,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[7482,7104,6408,6492],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-597808","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-fitness-segedeszkozok","10":"tag-gyakorlatok","11":"tag-otthoni-edzes","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 edz\u00fcnk multifunkci\u00f3s fekv\u0151t\u00e1masz \u00e1llv\u00e1nyon? 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