{"id":605966,"date":"2024-08-12T14:59:09","date_gmt":"2024-08-12T12:59:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=605966"},"modified":"2025-08-18T13:47:13","modified_gmt":"2025-08-18T11:47:13","slug":"sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/","title":{"rendered":"S\u00falyz\u00f3s edz\u00e9s: A 12 leghat\u00e9konyabb gyakorlat teljes testre"},"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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#Mi_az_a_kezisuly_es_milyen_tipusok_vannak\" title=\"Mi az a k\u00e9zis\u00faly \u00e9s milyen t\u00edpusok vannak?\">Mi az a k\u00e9zis\u00faly \u00e9s milyen t\u00edpusok vannak?<\/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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#Milyen_elonyei_vannak_a_sulyzos_edzesnek\" title=\"Milyen el\u0151nyei vannak a s\u00falyz\u00f3s edz\u00e9snek?\">Milyen el\u0151nyei vannak a s\u00falyz\u00f3s edz\u00e9snek?<\/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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#Hogyan_edzunk_sulyzoval\" title=\"Hogyan edz\u00fcnk s\u00falyz\u00f3val?\">Hogyan edz\u00fcnk s\u00falyz\u00f3val?<\/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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#A_12_legjobb_sulyzos_gyakorlat\" title=\"A 12 legjobb s\u00falyz\u00f3s gyakorlat\">A 12 legjobb s\u00falyz\u00f3s gyakorlat<\/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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#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\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>El\u0151fordult m\u00e1r veled, hogy az edz\u0151teremben az \u00f6sszes g\u00e9p \u00e9s berendez\u00e9s foglalt volt, \u00e9s neked m\u00e1r csak a s\u00falyz\u00f3k maradtak? Van esetleg otthon is s\u00falyz\u00f3d, amit csak bicepszedz\u00e9sre haszn\u00e1lsz? Ha igen, akkor a legjobb helyen j\u00e1rsz. Ma megmutatjuk, hogyan <strong>haszn\u00e1lhatod hat\u00e9konyan ezt a sokoldal\u00fa, minden edz\u0151teremben megtal\u00e1lhat\u00f3 eszk\u00f6zt a hasizom, a farizom \u00e9s a l\u00e1b edz\u00e9s\u00e9re is.<\/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=\"Mi_az_a_kezisuly_es_milyen_tipusok_vannak\"><\/span>Mi az a k\u00e9zis\u00faly \u00e9s milyen t\u00edpusok vannak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1r az \u00f3kori g\u00f6r\u00f6g\u00f6k is \u00fagy edzettek, hogy s\u00faly volt az egyik kez\u00fckben. Nemcsak er\u0151s\u00edt\u0151 edz\u00e9sre, hanem t\u00e1volugr\u00f3 versenyeken is haszn\u00e1ltak s\u00falyt, hogy lend\u00fcletet adjon az elrugaszkod\u00e1skor. A t\u00f6rt\u00e9nelem <strong>arra a k\u00e9rd\u00e9sre is megadja a v\u00e1laszt, hogy mi\u00e9rt h\u00edvj\u00e1k \u00edgy a s\u00falyz\u00f3t (angolul \u201edumbbell\u201d) &#8211; a \u201edumb\u201d sz\u00f3 azt jelenti n\u00e9ma, a \u201ebell\u201d pedig azt, hogy harang.<\/strong> A k\u00f6z\u00e9pkori Angli\u00e1ban a sportol\u00f3k ugyanis a harangnyelvet haszn\u00e1lt\u00e1k k\u00e9zis\u00falynak, ugyanis elt\u00e1vil\u00edtott\u00e1k a harangb\u00f3l, ami \u00edgy eln\u00e9mult. Ez\u00e9rt kapta a \u201en\u00e9ma harang\u201d nevet. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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 s\u00falyz\u00f3 mai form\u00e1j\u00e1ban m\u00e1r nem hasonl\u00edt a harangnyelvre, de a \u201edumbbell\u201d elnevez\u00e9s megmaradt az angol nyelvben. Ma egy <strong>r\u00f6vid r\u00fadb\u00f3l \u00e1ll, amelynek mindk\u00e9t v\u00e9g\u00e9n azonos t\u00f6meg van.<\/strong> Ezek k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1kban kaphat\u00f3k, anyaguk, alakjuk \u00e9s m\u00e9ret\u00fck szerint is elt\u00e9r\u0151ek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Klasszikus s\u00falyz\u00f3k:<\/strong> Leggyakrabban ac\u00e9lb\u00f3l k\u00e9sz\u00fclnek, van hogy \u00f6nt\u00f6ttvas t\u00e1rcs\u00e1val vagy kr\u00f3mozottan. A t\u00e1rcsa r\u00f6gz\u00edtett, \u00edgy \u00e1lland\u00f3 s\u00falyt biztos\u00edt, amely jellemz\u0151en 1 kg-n\u00e1l kezd\u0151dik.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/sulyzokeszlet-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"T\u00e1rcs\u00e1s s\u00falyz\u00f3k:  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>T\u00e1rcs\u00e1s s\u00falyz\u00f3k:<\/strong> <\/a>Ezek egy r\u00f6vid r\u00fadb\u00f3l \u00e1llnak, amelyre a k\u00edv\u00e1nt t\u00f6meg\u0171 s\u00falyt\u00e1rcs\u00e1t kehet rakni. Ezut\u00e1n a s\u00falyokat biztons\u00e1gi z\u00e1rral kell r\u00f6gz\u00edteni. Ett\u0151l ide\u00e1lis eszk\u00f6z otthoni edz\u00e9sekhez, mivel a s\u00falyz\u00f3 egy teljes testet \u00e1tfog\u00f3 edz\u00e9sprogramhoz haszn\u00e1lhat\u00f3.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/hexagon-kezisulyzo-gymbeam.html\" target=\"_blank\" aria-label=\"Hatsz\u00f6glet\u0171 s\u00falyz\u00f3k: (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hatsz\u00f6glet\u0171 s\u00falyz\u00f3k:<\/a><\/strong><a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbells-gymbeam.html\" class=\"ek-link\"> <\/a>Ezek jellemz\u0151en egy cs\u00fasz\u00e1sg\u00e1tl\u00f3val ell\u00e1tott ac\u00e9lr\u00fadb\u00f3l \u00e9s mindk\u00e9t v\u00e9g\u00e9n gumibevonat\u00fa fejb\u0151l \u00e1llnak. Hexagon alakjuk megakad\u00e1lyozza, hogy a padl\u00f3n guruljanak, \u00e9s cs\u00f6kkenti a zajt, amikor letessz\u00fck.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/allithato-sulyzo-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00c1ll\u00edthat\u00f3 s\u00falyz\u00f3k:<\/a> <\/strong>Ezek a modern s\u00falyok saj\u00e1t rendszerrel rendelkeznek a s\u00falyterhel\u00e9s megv\u00e1ltoztat\u00e1s\u00e1ra. A k\u00edv\u00e1nt s\u00faly be\u00e1ll\u00edthat\u00f3 k\u00f6zvetlen\u00fcl az \u00e1llv\u00e1nyon, majd fel lehet emelni a s\u00falyz\u00f3t, \u00e9s megkezdeni az edz\u00e9st.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" target=\"_blank\" aria-label=\"Neopr\u00e9n s\u00falyz\u00f3k: (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Neopr\u00e9n s\u00falyz\u00f3k:<\/a><\/strong> Ezek vagy<strong><a href=\"https:\/\/gymbeam.hu\/neopren-sulyzo-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" kerek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> kerek<\/a><\/strong> vagy hatsz\u00f6glet\u0171 fejjel rendelkeznek, \u00e9s neopr\u00e9n bevonat van rajtuk, amely k\u00e9nyelmes fog\u00e1st biztos\u00edt.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A s\u00falyz\u00f3k fantasztikus kieg\u00e9sz\u00edt\u0151k minden otthoni edz\u0151teremben. Ha t\u00f6bbet szeretn\u00e9l megtudni az otthoni edz\u0151terem egy\u00e9b alapvet\u0151 felszerel\u00e9seir\u0151l, olvasd el cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/kotelezo-tartozekok-otthoni-edzoteremhez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u00f6telez\u0151 tartoz\u00e9kok otthoni edz\u0151teremhez<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg\" alt=\"A s\u00falyz\u00f3s edz\u00e9s el\u0151nyei\" class=\"wp-image-604624\" title=\"A s\u00falyz\u00f3s edz\u00e9s el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_elonyei_vannak_a_sulyzos_edzesnek\"><\/span>Milyen el\u0151nyei vannak a s\u00falyz\u00f3s edz\u00e9snek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A s\u00falyz\u00f3k az edz\u0151terem <strong>legn\u00e9pszer\u0171bb felszerel\u00e9sei<\/strong>. Haszn\u00e1lj\u00e1k a kezd\u0151k, akik csak most indulnak a fitnesz utaz\u00e1sukon, \u00e9s a tapasztalt sportol\u00f3k is, akik \u00faj eredm\u00e9nyeket szeretn\u00e9nek el\u00e9rni. A s\u00falyz\u00f3k sz\u00e1mos el\u0151nyt k\u00edn\u00e1lnak minden sportol\u00f3 sz\u00e1m\u00e1ra. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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<h3 class=\"wp-block-heading\">1. Ide\u00e1lis a teljes testet \u00e1tfog\u00f3 edz\u00e9sekhez<\/h3>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3 nem csak bicepszedz\u00e9sre j\u00f3. Haszn\u00e1lhat\u00f3k a h\u00e1t, a hasizom, a l\u00e1b \u00e9s a farizom megdolgoztat\u00e1s\u00e1ra. Alkalmas <strong>izol\u00e1lt gyakorlatokhoz<\/strong> (p\u00e9ld\u00e1ul tricepszny\u00fajt\u00e1s) \u00e9s <strong>\u00f6sszetett mozg\u00e1sokhoz<\/strong> (p\u00e9ld\u00e1ul<a href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> guggol\u00e1s<\/a> is. Emellett hasznos a k\u00f6redz\u00e9sben vagy a HIIT edz\u00e9sekben. A s\u00falyz\u00f3 alapvet\u0151en <strong>sokoldal\u00fa eszk\u00f6z,<\/strong> amely mind az egyes izomcsoportok, mind a teljes test edz\u00e9s\u00e9re haszn\u00e1lhat\u00f3.<\/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. Nagyszer\u0171 az izomn\u00f6veked\u00e9s \u00e9s az er\u0151 t\u00e1mogat\u00e1s\u00e1ra<\/h3>\n\n\n\n<p>Az izomt\u00f6meg \u00e9s az er\u0151 hat\u00e9kony n\u00f6vel\u00e9s\u00e9hez a legjobb, ha fokozatosan n\u00f6veled a haszn\u00e1lt s\u00falyt. Ha saj\u00e1t tests\u00falyos gyakorlatokr\u00f3l tervezel \u00e1t\u00e1llni, kezdj k\u00f6nnyebb s\u00falyz\u00f3kkal. El\u0151sz\u00f6r a megfelel\u0151 technika elsaj\u00e1t\u00edt\u00e1s\u00e1ra koncentr\u00e1lj, \u00e9s csak ezut\u00e1n haszn\u00e1lj nehezebb s\u00falyokat. Ez a m\u00f3dszer egy \u00faj \u00f6szt\u00f6nz\u00e9s az izmoknak mind a n\u00f6veked\u00e9sre, mind az er\u0151s\u00edt\u00e9sre, mik\u00f6zben megfelel a <strong>progressz\u00edv t\u00falterhel\u00e9s elv\u00e9nek,<\/strong> ami elengedhetetlen az \u00faj eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Seg\u00edt a t\u00f3nusos testalkat kialak\u00edt\u00e1s\u00e1ban<\/h3>\n\n\n\n<p>A s\u00falyz\u00f3s edz\u00e9s mindenkinek kiv\u00e1l\u00f3, aki jav\u00edtani szeretn\u00e9 a fizikum\u00e1t, ak\u00e1r f\u00e9rfi ak\u00e1r n\u0151. Ez sz\u00e1mos c\u00e9l el\u00e9r\u00e9s\u00e9ben seg\u00edthet, kezdve a <strong>test feszes\u00edt\u00e9s\u00e9t\u0151l, a karok er\u0151s\u00edt\u00e9s\u00e9t\u0151l, a hasizmok form\u00e1l\u00e1s\u00e1t\u00f3l <\/strong>vagy<strong> a farizmok kerek\u00edt\u00e9s\u00e9t\u0151l \u00e9s n\u00f6vel\u00e9s\u00e9t\u0151l.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg\" alt=\"Er\u0151s\u00edt\u0151 edz\u00e9s s\u00falyz\u00f3val\" class=\"wp-image-604640\" title=\"Er\u0151s\u00edt\u0151 edz\u00e9s s\u00falyz\u00f3val\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Kiv\u00e1l\u00f3 f\u00e9loldalas edz\u00e9sre<\/h3>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3val a test mindk\u00e9t oldal\u00e1t k\u00fcl\u00f6n-k\u00fcl\u00f6n is megdolgoztathatod, nem \u00fagy, mint a s\u00falyzrudas edz\u00e9ssel, ahol mindk\u00e9t oldal egyszerre dolgozik. Ez\u00e1ltal ide\u00e1lis a<strong> f\u00e9loldalas edz\u00e9shez, ami seg\u00edt megel\u0151zni \u00e9s korrig\u00e1lni az izomegyens\u00falyhi\u00e1nyt.<\/strong><\/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. T\u00f6k\u00e9letes otthoni edz\u0151terembe<\/h3>\n\n\n\n<p>A k\u00e9zis\u00faly <strong>minim\u00e1lis helyet foglal el,<\/strong> \u00e9s <strong>hat\u00e9konyan lehet vele edzeni az otthonod k\u00e9nyelm\u00e9ben.<\/strong> Ha \u00e1ll\u00edthat\u00f3 vagy t\u00e1rcs\u00e1s s\u00falyz\u00f3t haszn\u00e1lsz, akkor el\u00e9g lehet egyetlen eszk\u00f6z is, mivel k\u00f6nnyen n\u00f6velheted a s\u00falyt, ahogy egyre er\u0151s\u00f6dsz. Ezenk\u00edv\u00fcl, ha van kerted, vagy van a k\u00f6zelben k\u00fclt\u00e9ri edz\u0151park, kiviheted a szabadba egy kis szabadt\u00e9ri edz\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Kihaszn\u00e1lhatod a teljes mozg\u00e1startom\u00e1nyt<\/h3>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3 a szabad s\u00falyok egy fajt\u00e1ja, ami azt jelenti, hogy a g\u00e9pekkel ellent\u00e9tben, amelyek ir\u00e1ny\u00edtj\u00e1k a mozdulatokat, lehet\u0151v\u00e9 teszik, hogy a sz\u00e1modra legmegfelel\u0151bb mozg\u00e1startom\u00e1nyban v\u00e9zezd a gyakorlatokat. Ha edz\u00e9s k\u00f6zben kihaszn\u00e1ljuk a teljes mozg\u00e1startom\u00e1nyt, az fokozza a <strong>rugalmass\u00e1got is, k\u00fcl\u00f6n\u00f6sen az \u00edz\u00fcletekben.<\/strong> Emellett a szabad s\u00falyok haszn\u00e1lata ig\u00e9nybe veszi a m\u00e9lyizmokat, t\u00f6bbek k\u00f6zt a t\u00f6rzset is, ami jav\u00edtja a <strong>koordin\u00e1ci\u00f3t.<\/strong><\/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=\"4473,36322,65281,67681,73135,74116\" ><\/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=\"Hogyan_edzunk_sulyzoval\"><\/span>Hogyan edz\u00fcnk s\u00falyz\u00f3val?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbiakban a <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-bicepsz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bicepszet<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-a-tricepsz-es-az-alkar-izmai\/\" class=\"ek-link\">tricepszet<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-delta-es-trapezizmok\/\" class=\"ek-link\">v\u00e1llat<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/gyakorlatok-listaja-hat-izmok\/\" class=\"ek-link\">h\u00e1tat<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hasizmot<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/fenek-es-labgyakorlatok-nicole-wilkins\/\" class=\"ek-link\">farizmot<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-labizmok-comb-terdin-es-vadli\/\" class=\"ek-link\">l\u00e1bat<\/a> c\u00e9lz\u00f3 gyakorlatokat tal\u00e1lsz. \u00cdgy v\u00e1laszthatsz konkr\u00e9t gyakorlatokat, hogy fokozd a megc\u00e9lzott izomcsoportok ig\u00e9nybev\u00e9tel\u00e9t. Ak\u00e1r kombin\u00e1lhatod is \u0151ket, ha<strong> teljes testet \u00e1tfog\u00f3 edz\u00e9st vagy HIIT-edz\u00e9st<\/strong> <strong>csin\u00e1lsz.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e9gezz <strong> 3-4 sorozatot<\/strong> <strong>8-12 ism\u00e9tl\u00e9ssel<\/strong> minden gyakorlatb\u00f3l (mindk\u00e9t oldalra). Tarts 1-2 perc pihen\u0151t minden sorozat k\u00f6z\u00f6tt.<\/li>\n\n\n\n<li>J\u00f3, ha el\u0151k\u00e9sz\u00edtesz <strong>n\u00e9h\u00e1ny k\u00fcl\u00f6nb\u00f6z\u0151 s\u00faly\u00fa s\u00falyz\u00f3t<\/strong> az edz\u00e9shez. Haszn\u00e1lj k\u00f6nnyebbeket olyan gyakorlatokhoz, mint a bicepszhajl\u00edt\u00e1s, \u00e9s nehezebbeket olyan gyakorlatokhoz, mint a guggol\u00e1s.<\/li>\n\n\n\n<li>El\u0151sz\u00f6r k\u00f6nnyebb s\u00falyokkal tanuld meg a megfelel\u0151 technik\u00e1t, majd fokozatosan \u00e1tt\u00e9rhetsz nehezebb s\u00falyz\u00f3kra.<strong> Lassan n\u00f6veld a s\u00falyt,<\/strong> hogy az izmoknak elegend\u0151 ideje legyen hozz\u00e1szokni a nagyobb terhel\u00e9shez.<\/li>\n\n\n\n<li>A l\u00e1that\u00f3 eredm\u00e9nyek \u00e9rdek\u00e9ben legal\u00e1bb<strong> hetente k\u00e9tszer<\/strong> iktass be s\u00falyz\u00f3s gyakorlatokat az edz\u00e9sprogramodba.<\/li>\n\n\n\n<li>Ne feledkezz meg a megfelel\u0151 pihen\u00e9sr\u0151l sem. Az izmok teljes <a href=\"https:\/\/gymbeam.hu\/blog\/8-tipp-az-edzes-utani-regeneraciohoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regener\u00e1l\u00f3d\u00e1sa<\/a> \u00e1ltal\u00e1ban <strong>24-72 \u00f3r\u00e1t <\/strong>vesz ig\u00e9nybe.<sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged egy teljes edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz, ebben a cikkben gyakorlati tan\u00e1csokat tal\u00e1lsz: <a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg\" alt=\"Legjobb s\u00falyz\u00f3s gyakorlatok\" class=\"wp-image-604656\" title=\"Legjobb s\u00falyz\u00f3s gyakorlatok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_12_legjobb_sulyzos_gyakorlat\"><\/span>A 12 legjobb s\u00falyz\u00f3s gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbells-gymbeam.html\">s\u00falyz\u00f3kon<\/a> k\u00edv\u00fcl k\u00e9sz\u00edts el\u0151 az edz\u00e9shez egy <a aria-label=\"edz\u0151sz\u0151nyeget (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyeget<\/a> \u00e9s egy <a aria-label=\"padot (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyenes-edzopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">padot<\/a> vagy egy <a aria-label=\"plyo dobozt (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plyo dobozt<\/a> is. Miel\u0151tt belev\u00e1gn\u00e1l a komoly munk\u00e1ba, ne feledd el <strong>bemeleg\u00edteni az eg\u00e9sz testedet.<\/strong> N\u00e9h\u00e1ny perc gyors s\u00e9ta vagy fut\u00e1s egy fut\u00f3padon, <a aria-label=\"evez\u0151pad (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">evez\u0151pad<\/a> vagy air bike haszn\u00e1lata is megteszi. Ezut\u00e1n vedd el\u0151 a <a aria-label=\"j\u00f3gasz\u0151nyeged (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gasz\u0151nyeged<\/a>, \u00e9s <strong>mozgasd meg az \u00edz\u00fcleteidet.<\/strong> N\u00e9h\u00e1ny <a href=\"https:\/\/gymbeam.hu\/blog\/a-15-legjobb-habhengerrel-vegezheto-gyakorlat\/\" target=\"_blank\" aria-label=\"gyakorlatot szivacshengerrel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gyakorlatot szivacshengerrel<\/a> is v\u00e9gezhetsz, hogy fokozd az izmok v\u00e9rell\u00e1t\u00e1s\u00e1t, \u00edgy jobban felk\u00e9sz\u00fclnek az edz\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A klasszikus gyakorlatok mellett tal\u00e1lsz n\u00e9h\u00e1ny kev\u00e9sb\u00e9 ismert vari\u00e1ci\u00f3t is, amelyekhez csak<strong> egy s\u00falyz\u00f3ra van sz\u00fcks\u00e9g.<\/strong> Ha van egy p\u00e1r s\u00falyz\u00f3d, kipr\u00f3b\u00e1lhatod az egyes gyakorlatok vari\u00e1ci\u00f3it.<\/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. Bicepsz hajl\u00edt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fogj meg egy s\u00falyz\u00f3t k\u00e9tk\u00e9zzel a s\u00falyt\u00e1rcs\u00e1kn\u00e1l, \u00e9s \u00e1llj cs\u00edp\u0151sz\u00e9les terpeszbe. \u00c1llj egyenesen, kiss\u00e9 behajl\u00edtott t\u00e9rddel, a s\u00falyz\u00f3t pedig tartsd oldalt ny\u00fajtott karral.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a bicepszed \u00fagy, hogy behajl\u00edtod a k\u00f6ny\u00f6k\u00f6d, \u00e9s emeld a s\u00falyz\u00f3t a mellkasod el\u00e9. Tartsd \u00edgy 1-2 m\u00e1sodpercig. Majd kil\u00e9gz\u00e9s ik\u00f6zben a s\u00falyz\u00f3t lassan engedd vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Az als\u00f3test bevon\u00e1sa, kifel\u00e9 fordul\u00f3 k\u00f6ny\u00f6k, a h\u00e1t als\u00f3 r\u00e9sze t\u00fals\u00e1gosan g\u00f6rb\u00fcl, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny, alacsony terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"449\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/BICEPS-CURL-FIXED.gif\" alt=\"\" class=\"wp-image-737840\" title=\"Bicepsz hajl\u00edt\u00e1s k\u00e9zis\u00falyz\u00f3val\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Bicepsz hajl\u00edt\u00e1s dupla s\u00falyz\u00f3val<\/h5>\n\n\n\n<p>\u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe \u00e9s fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t. Tartsd a karjaid oldalt kiny\u00fajtva, el\u0151re n\u00e9z\u0151 teny\u00e9rrel. Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d, \u00e9s emeld mindk\u00e9t s\u00falyz\u00f3t egyszerre v\u00e1llmagass\u00e1gba. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe. Ism\u00e9teld meg a gyakorlatot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Hammer bicepsz hajl\u00edt\u00e1s<\/h5>\n\n\n\n<p>V\u00e9gezd a gyakorlatot az el\u0151z\u0151 vari\u00e1ci\u00f3hoz hasonl\u00f3an, de \u00fagy, hogy a tenyered a tested fel\u00e9 n\u00e9zzen. Emelheted mindk\u00e9t kart egyszerre vagy felv\u00e1ltva.<\/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. Tricepsz ny\u00fajt\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogd meg a s\u00falyz\u00f3t mindk\u00e9t k\u00e9zzel a s\u00falyt\u00e1rcs\u00e1n\u00e1l, \u00e9s emeld a fejed f\u00f6l\u00e9. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d, \u00e9s a s\u00falyz\u00f3t a nyakad m\u00f6g\u00f6tt kontroll\u00e1ltan engedd le a lehet\u0151 legalacsonyabbra. Majd bel\u00e9gz\u00e9s k\u00f6zben egyenes\u00edtsd ki a karod a tricepsz \u00f6sszeh\u00faz\u00e1s\u00e1val, \u00e9s ism\u00e9teld meg a gyakorlatot. Pr\u00f3b\u00e1ld meg a k\u00f6ny\u00f6k\u00f6det nagyj\u00e1b\u00f3l azonos magass\u00e1gban tartani a mozdulator k\u00f6zben.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek t\u00fals\u00e1gosan g\u00f6rb\u00fcl, t\u00fal kicsi mozg\u00e1startom\u00e1ny, alacsony terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Triceps-extensions.gif\" alt=\"Tricepsz ny\u00fajt\u00e1s k\u00e9zis\u00fallyal\" class=\"wp-image-604603\" title=\"Tricepsz ny\u00fajt\u00e1s k\u00e9zis\u00fallyal\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">a. Tricepsz ny\u00fajt\u00e1s \u00fclve<\/h5>\n\n\n\n<p>\u00dclj egyenesen egy<a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" padon (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> padon<\/a>, egyenes h\u00e1ttal, \u00e9s v\u00e9gezd a gyakorlatot az alapv\u00e1ltozathoz hasonl\u00f3an.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">b. Tricepsz ny\u00fajt\u00e1s dupla k\u00e9zis\u00fallyal<\/h5>\n\n\n\n<p>Tarts mindk\u00e9t kezedben egy-egy s\u00falyz\u00f3t, \u00e9s emeld mindk\u00e9t karodat a fejed f\u00f6l\u00e9. Bel\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d, \u00e9s engedd le mindk\u00e9t s\u00falyz\u00f3t egyszerre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. V\u00e1llr\u00f3l nyom\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogj egy s\u00falyz\u00f3t az egyik kezedben, hajl\u00edtsd be a karodat a k\u00f6ny\u00f6k\u00f6dn\u00e9l, \u00e9s emeld v\u00e1llmagass\u00e1gba. Ford\u00edtsd a tenyered el\u0151re, \u00e9s tartsd egyenesen a csukl\u00f3d. H\u00fazd el a v\u00e1llad a f\u00fcledt\u0151l, \u00e9s h\u00e1tul szor\u00edtsd \u00f6ssze a lapock\u00e1id.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben a emeld s\u00falyz\u00f3t teljesen kiny\u00fajtott karral a fejed f\u00f6l\u00e9. A tenyered maradjon v\u00e9gig el\u0151refel\u00e9 ford\u00edtva a mozdulat sor\u00e1n. Majd bel\u00e9gz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Egy sorozat befejez\u00e9se ut\u00e1n v\u00e1lts kart.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Felh\u00fazott v\u00e1llak, behajl\u00edtott csukl\u00f3, kontroll\u00e1latlan mozg\u00e1s, t\u00fal kicsi mozg\u00e1startom\u00e1ny \u00e9s alacsony terhel\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Shoulder-press.gif\" alt=\"V\u00e1llr\u00f3l nyom\u00e1s k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604539\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">a. V\u00e1llr\u00f3l nyom\u00e1s \u00fclve<\/h5>\n\n\n\n<p>\u00dclj egyenesen egy padon, egyenes h\u00e1ttal, \u00e9s v\u00e9gezd a gyakorlatot az alapv\u00e1ltozathoz hasonl\u00f3an.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">b. V\u00e1llr\u00f3l nyom\u00e1s dupla k\u00e9zis\u00falyz\u00f3val<\/h5>\n\n\n\n<p>Tarts mindk\u00e9t kezedben egy-egy s\u00falyz\u00f3t, \u00e9s ny\u00fajtsd ki a karjaidat oldalra, kiss\u00e9 behajl\u00edtott k\u00f6ny\u00f6kkel, mint az alapv\u00e1ltozatban. Majd kil\u00e9gz\u00e9s k\u00f6zben emeld a s\u00falyz\u00f3kat a fejed f\u00f6l\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">c. Arnold s\u00falyz\u00f3s nyom\u00e1s<\/h5>\n\n\n\n<p>\u00dclj le egy h\u00e1tt\u00e1ml\u00e1s edz\u0151padra. Emeld a s\u00falyz\u00f3kat v\u00e1llmagass\u00e1gba \u00fagy, hogy a tenyereid egym\u00e1ssal szemben legyenek. Kil\u00e9gz\u00e9s k\u00f6zben emeld a s\u00falyz\u00f3kat a fejed f\u00f6l\u00e9, a tenyered pedig ford\u00edtsd el\u0151refel\u00e9. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot.<\/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 is-style-default\">4. Fekvenyom\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet<\/strong>: Fek\u00fcdj h\u00e1ttal a <a href=\"https:\/\/gymbeam.hu\/stellar-jogamatrac-black-strix.html\" target=\"_blank\" aria-label=\"sz\u0151nyegre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u0151nyegre<\/a>, hajl\u00edtsd be a t\u00e9rded, \u00e9s h\u00fazd a l\u00e1bad k\u00f6zelebb a popsidhoz. Fogj meg fel\u00fclr\u0151l egy s\u00falyz\u00f3t az egyik kezedbe. Hajl\u00edtsd be a karod k\u00f6ny\u00f6kn\u00e9l k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6gben, teny\u00e9rrel el\u0151refel\u00e9. A talpad legyen a sz\u0151nyegen. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben arra haszn\u00e1ld mellizmokat, hogy kiny\u00fajtod a karod egyenesen magad el\u0151tt, majdnem teljesen kiny\u00fajtott k\u00f6ny\u00f6kkel. Bel\u00e9gz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Egy sorozat befejez\u00e9se ut\u00e1n v\u00e1lts kart.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, a h\u00e1t felemel\u00e9se a sz\u0151nyegr\u0151l, alacsony terhel\u00e9s, t\u00fal kicsi mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Chest-pres.gif\" alt=\"Fekvenyom\u00e1s k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604475\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">a. Fekvenyom\u00e1s padon, k\u00e9zis\u00falyz\u00f3val<\/h5>\n\n\n\n<p>Fek\u00fcdj egy lapos padra, \u00e9s fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t. Ezut\u00e1n v\u00e9gezd el a gyakorlatot ugyan\u00fagy, mint az alapv\u00e1ltozatban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">b. Fekvenyom\u00e1s ferde padon<\/h5>\n\n\n\n<p>Fek\u00fcdj egy 20-45 fokos sz\u00f6gben \u00e1ll\u00edtott ferde <a href=\"https:\/\/gymbeam.hu\/allithato-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\"padra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">padra<\/a>. Fogj mindk\u00e9t kezedbe egy-egy s\u00falyz\u00f3t, \u00e9s v\u00e9gezd a gyakorlatot az alapv\u00e1ltozathoz hasonl\u00f3an.<\/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 is-style-default\">5. Egy karos felh\u00faz\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj bal t\u00e9rdeddel egy lapos padra, hajolj el\u0151re, \u00e9s t\u00e1maszkodj a kiny\u00fajtott bal karodra. Tartsd a h\u00e1tad term\u00e9szetes \u00edvben, a fejed pedig a gerinceddel egy vonalban. Fogj egy s\u00falyz\u00f3t a jobb kezedbe.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben h\u00fazd a s\u00falyz\u00f3t a derekad fel\u00e9, a k\u00f6ny\u00f6k\u00f6d felfel\u00e9 n\u00e9zzen, a h\u00e1tad pedig tartsd stabilan a mozg\u00e1s sor\u00e1n. Tartsd fent 1-2 m\u00e1sodpercig. Bel\u00e9gz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. V\u00e9gezz el egy teljes sorozatot, miel\u0151tt oldalt v\u00e1ltasz.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, t\u00fal nagy lend\u00fclet, 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.hu\/blog\/wp-content\/uploads\/2024\/08\/Row.gif\" alt=\"Egykaros felh\u00faz\u00e1s k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604507\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Fel\u00fcl\u00e9s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fek\u00fcdj hanyatt a sz\u0151nyegen, a l\u00e1baid terpeszben \u00e9s kiss\u00e9 hajl\u00edtsd be a t\u00e9rded. Fogj egy s\u00falyz\u00f3t valamelyik kezedbe, \u00e9s ny\u00fajtsd ki a karod egyenesen felfel\u00e9.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben a hasizmok ig\u00e9nybev\u00e9tel\u00e9vel emeld fel a fejed \u00e9s az eg\u00e9sz h\u00e1tad a sz\u0151nyegt\u0151l, am\u00edg a t\u00f6rzs teljesen kiegyenesedik. N\u00e9zz el\u0151re, \u00e9s ne hajtsd h\u00e1tra a fejed. Bel\u00e9gz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. A gyakorlat megk\u00f6nny\u00edt\u00e9s\u00e9hez hajl\u00edtsd be a l\u00e1bad, \u00e9s h\u00fazd a l\u00e1bfejed k\u00f6zelebb a popsidhoz. Vagy ak\u00e1r kezdheted a gyakorlatot s\u00falyz\u00f3 n\u00e9lk\u00fcl is. Csin\u00e1lj v\u00e9gig egy sorozatot, majd v\u00e1lts oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Kontroll\u00e1latlan mozg\u00e1s, korl\u00e1tozott mozg\u00e1startom\u00e1ny, a hasizmok nincsenek kell\u0151k\u00e9ppen ig\u00e9nybev\u00e9ve.<\/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.hu\/blog\/wp-content\/uploads\/2024\/08\/Sit-up.gif\" alt=\"Fel\u00fcl\u00e9s k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604555\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Orosz twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a sz\u0151nyegre egyenes h\u00e1ttal, kiss\u00e9 h\u00e1trad\u0151lve. Tartsd a fejed a gerinceddel egy vonalban. Hajl\u00edtsd be a t\u00e9rded, a sarkad pedig maradjon a sz\u0151nyegen. A kezd\u0151k csak n\u00e9h\u00e1ny centim\u00e9terre emelj\u00e9k a l\u00e1bukat a talajt\u00f3l, vagy hagyhatj\u00e1k a talajon. A <a href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" target=\"_blank\" aria-label=\"s\u00falyz\u00f3t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> fogd meg er\u0151sen k\u00e9t k\u00e9zzel oldalt.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben ford\u00edtsd a t\u00f6rzsed \u00e9s mindk\u00e9t karod a s\u00falyz\u00f3val egy\u00fctt valamelyik oldalra. Koncentr\u00e1lj arra, hogy a mozg\u00e1s els\u0151sorban a hasizomb\u00f3l indulhon, a h\u00e1tad pedig maradjon egyenes. Ezut\u00e1n fordulj \u00e1t a m\u00e1sik oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, 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.hu\/blog\/wp-content\/uploads\/2024\/08\/Russian-twist.gif\" alt=\"Orosz twist k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604523\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Plank s\u00falyz\u00f3s felh\u00faz\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj le a padl\u00f3ra, \u00e9s l\u00e9pj ki ny\u00fajtott karral plank tart\u00e1sba. Fogj egy s\u00falyz\u00f3t az egyik kezedbe.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld fel az egyik kiny\u00fajtott karod. Kezdd azzal, hogy csak n\u00e9h\u00e1ny centim\u00e9terre emeled a f\u00f6ldr\u0151l, \u00e9s fokozatosan n\u00f6veld a mozg\u00e1startom\u00e1nyt, der\u00e9kmagass\u00e1gig. Ezut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Csin\u00e1lj egy sorozatot az egyik karral, majd cser\u00e9lj oldalt.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, a cs\u00edp\u0151 lejt\u00e9se a talaj fel\u00e9, megmelkedett medence, oldalra d\u0151l\u00e9s.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Plank-with-alt-row.gif\" alt=\"Plank s\u00falyz\u00f3s felh\u00faz\u00e1ssal\" class=\"wp-image-604491\"\/><\/figure>\n<\/div>\n\n\n<p>Tov\u00e1bbi hat\u00e9kony plank vari\u00e1ci\u00f3k\u00e9rt n\u00e9zd meg ezt a cikket: <a href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\"><strong>A 24 leghat\u00e9konyabb plank gyakorlat<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Serleg guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj k\u00f6r\u00fclbel\u00fcl cs\u00edp\u0151- vagy v\u00e1llsz\u00e9less\u00e9g\u0171 terpeszbe. Fogd meg a s\u00falyz\u00f3t k\u00e9t k\u00e9zzel oldalr\u00f3l, \u00e9s emeld mellmagass\u00e1gba, \u00fagy, hogy a s\u00falyz\u00f3 p\u00e1rhuzamos legyen a testeddel.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben guggolj le a cs\u00edp\u0151det h\u00e1tra \u00e9s lefel\u00e9 tolva, a s\u00falyz\u00f3 pedig maradjon a tested el\u0151tt. Kil\u00e9gz\u00e9s k\u00f6zben a farizmok \u00e9s a combok el\u00fcls\u0151 r\u00e9sz\u00e9nek megfesz\u00edt\u00e9s\u00e9vel t\u00e9rj vissza \u00e1ll\u00f3 helyzetbe. Ezut\u00e1n ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, testt\u00f6meg l\u00e1bujjra vagy sarokra nehezed\u00e9se, t\u00falzott vagy t\u00fal alacsony s\u00falyterhel\u00e9s.<\/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.hu\/blog\/wp-content\/uploads\/2024\/08\/Goblet.gif\" alt=\"Serleg guggol\u00e1s\" class=\"wp-image-604459\"\/><\/figure>\n\n\n\n<p>Mindent megtudhatsz a megfelel\u0151 guggol\u00e1si technik\u00e1r\u00f3l \u00e9s a leghat\u00e9konyabb v\u00e1ltozatokr\u00f3l a cikk\u00fcnkb\u0151l: <a href=\"https:\/\/gymbeam.hu\/blog\/a-guggolas-helyes-technikaja-elonyei-es-valtozatai\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Guggol\u00e1s: El\u0151nyei, a helyes technika \u00e9s a leghat\u00e9konyabb vari\u00e1ci\u00f3k otthonra \u00e9s az edz\u0151terembe<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Bolg\u00e1r guggol\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj h\u00e1ttal egy doboznak vagy padnak cs\u00edp\u0151sz\u00e9les terpeszben. Helyezd a jobb l\u00e1bfejed a m\u00f6g\u00f6tted l\u00e9v\u0151 dobozra vagy padra. Fogj egy s\u00falyz\u00f3t a jobb kezedbe.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bl\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be az el\u00fcls\u0151 t\u00e9rded, \u00e9s v\u00e9gezz kit\u00f6r\u00e9st. A h\u00e1ts\u00f3 t\u00e9rdeddel finoman meg\u00e9rintheted a padl\u00f3t, amikor lent vagy. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben egyenesedj fel, \u00e9s azonnal ism\u00e9teld meg a gyakorlatot. Ha v\u00e9gezt\u00e9l egy sorozattal, v\u00e1lts l\u00e1bat, vedd \u00e1t a s\u00falyz\u00f3t a m\u00e1sik kezedbe, \u00e9s csin\u00e1lj a m\u00e1sik l\u00e1bra is egy sorozatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> T\u00fal kicsi mozg\u00e1startom\u00e1ny, gyenge mozg\u00e1skoordin\u00e1ci\u00f3, t\u00falzott vagy t\u00fal kicsi terhel\u00e9s.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Bulgarian-squat.gif\" alt=\"Bolg\u00e1r guggol\u00e1s k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604443\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">a. Bolg\u00e1r guggol\u00e1s dupla k\u00e9zis\u00falyz\u00f3val<\/h5>\n\n\n\n<p>Fogj mindk\u00e9t k\u00e9zbe egy-egy s\u00falyz\u00f3t, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00fagy, mint az alapv\u00e1ltozatban.<\/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 is-style-default\">11. Szum\u00f3 felh\u00faz\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj v\u00e1llsz\u00e9less\u00e9gn\u00e9l sz\u00e9lesebb terpeszbe, a l\u00e1bujjak \u00e9s a t\u00e9rdek kifel\u00e9 n\u00e9zzenek. Fogj meg egy s\u00falyz\u00f3t k\u00e9t k\u00e9zzel oldalr\u00f3l, \u00e9s ny\u00fajtsd ki a karod a medenc\u00e9d el\u0151tt. Tartsd meg a h\u00e1t term\u00e9szetes \u00edv\u00e9t, \u00e9s tartsd a fejed a gerinceddel egy vonalban.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben told h\u00e1tra a medenc\u00e9d, hajolj kiss\u00e9 el\u0151re, \u00e9s hajl\u00edtsd be a t\u00e9rdeket. Az als\u00f3 helyzetben a s\u00falyz\u00f3 csak n\u00e9h\u00e1ny centim\u00e9terrel legyen a talaj felett. Ezut\u00e1n kil\u00e9gz\u00e9s k\u00f6zben lassan t\u00e9rj vissza a kiindul\u00f3 helyzetbe, el\u0151sz\u00f6r a t\u00e9rded, majd a h\u00e1tad egyenes\u00edtsd ki. Azonnal ism\u00e9teld meg a gyakorlatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t, kontroll\u00e1latlan mozg\u00e1s, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Sumo-deadlift.gif\" alt=\"Szum\u00f3 felh\u00faz\u00e1s k\u00e9zis\u00fallyal\" class=\"wp-image-604571\"\/><\/figure>\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 is-style-default\">12. Thruster (Emel\u00e9s el\u00f6l guggol\u00e1sb\u00f3l)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj cs\u00edp\u0151sz\u00e9les terpeszbe. Fogj egy s\u00falyz\u00f3t az egyik kezedbe, hajl\u00edtsd be a karod k\u00f6ny\u00f6kn\u00e9l, \u00e9s emeld v\u00e1llmagass\u00e1gba. A m\u00e1sik karodat tedd cs\u00edp\u0151re, oldalra vagy magad el\u0151tt kiny\u00fajtva, hogy stabilabb legyen a tart\u00e1s. A teny\u00e9r el\u0151re n\u00e9zzen. Tartsd a fejed a gerinceddel egy vonalban, a h\u00e1tad pedig term\u00e9szetes \u00edvben. Haszn\u00e1ld a t\u00f6rzsizmokat.<\/li>\n\n\n\n<li><strong>A gyakorlat:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben v\u00e9gezz guggol\u00e1st. Kil\u00e9gz\u00e9s k\u00f6zben a farizmokat \u00e9s a combok el\u00fcls\u0151 r\u00e9sz\u00e9t megfesz\u00edtve egyenesedj fel. A gyakorlat utols\u00f3 l\u00e9p\u00e9se, hogy feltolod a s\u00falyz\u00f3t, \u00e9s a karod a fejed f\u00f6l\u00e9 emeled. Ha v\u00e9gezt\u00e9l egy sorozattal, v\u00e1lts l\u00e1bat, vedd \u00e1t a s\u00falyz\u00f3t a m\u00e1sik kezedbe, \u00e9s csin\u00e1lj a m\u00e1sik karral is egy sorozatot.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> G\u00f6rbe h\u00e1t fels\u0151 r\u00e9sze, t\u00fal kicsi mozg\u00e1startom\u00e1ny, el\u0151re d\u0151l\u00e9s, befel\u00e9 fordul\u00f3 t\u00e9rd, egyenl\u0151tlen s\u00falyeloszt\u00e1s, testt\u00f6meg l\u00e1bujjra vagy sarokra nehezed\u00e9se.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/08\/Thurster.gif\" alt=\"Thruster (Emel\u00e9s el\u00f6l guggol\u00e1sb\u00f3l) k\u00e9zis\u00falyz\u00f3val\" class=\"wp-image-604587\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">V\u00e1ltozatok a gyakorlatra:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">a. Thruster dupla s\u00falyz\u00f3val<\/h5>\n\n\n\n<p>Fogj mindk\u00e9t k\u00e9zbe egy-egy s\u00falyz\u00f3t, \u00e9s v\u00e9gezd el a gyakorlatot ugyan\u00fagy, mint az alapv\u00e1ltozatban.<\/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 is-style-default\"><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>S\u00falyz\u00f3val az edz\u0151teremben vagy otthon is edzhetsz. Fedezd fel a leghat\u00e9konyabb gyakorlatokat cikkeinkb\u0151l: <a href=\"https:\/\/gymbeam.hu\/blog\/edzes-ketkezes-sulyzoval-10-alapgyakorlat-a-teljes-test-edzesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Edz\u00e9s k\u00e9tkezes s\u00falyz\u00f3val. 10 alapgyakorlat a teljes test edz\u00e9s\u00e9re<\/strong><\/a><\/li>\n\n\n\n<li>S\u00falyzs\u00e1k haszn\u00e1lat\u00e1val a teljes tested edzheted. Inspir\u00e1l\u00f3dj ebb\u0151l a cikkb\u0151l: <a href=\"https:\/\/gymbeam.hu\/blog\/top-15-teljes-test-gyakorlat-sulyzsakkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 15 teljes test gyakorlat s\u00falyzs\u00e1kkal<\/strong><\/a><\/li>\n\n\n\n<li>A nagyobb izomcsoportok megc\u00e9lz\u00e1s\u00e1hoz az ebben a cikkben szerepl\u0151 gyakorlatokat is v\u00e9gezheted: <a href=\"https:\/\/gymbeam.hu\/blog\/13-leghatasosabb-fitness-labda-gyakorlat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Top 13 fitnesz labda gyakorlat a teljes test edz\u00e9shez<\/strong><\/a><\/li>\n\n\n\n<li>Az edz\u00e9seket egyens\u00faly labd\u00e1val is feldobhatod. Egy hat\u00e9kony edz\u00e9sprogram \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz olvasd el ezt a cikket: <a href=\"https:\/\/gymbeam.hu\/blog\/10-legjobb-gyakorlat-egyensuly-labdaval-az-egyensuly-javitasara-valamint-a-hat-es-az-egesz-test-erositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 legjobb egyens\u00faly labda gyakorlat az egyens\u00faly jav\u00edt\u00e1s\u00e1ra, a h\u00e1t \u00e9s a teljes test er\u0151s\u00edt\u00e9s\u00e9re<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Mik_a_legfontosabb_tanulsagok\"><\/span>Mik a legfontosabb tanuls\u00e1gok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00e9zis\u00falyz\u00f3s gyakorlatok szinte minden er\u0151s\u00edt\u0151 sportol\u00f3 edz\u00e9sprogramj\u00e1nak alapeleme. Hat\u00e9konyan er\u0151s\u00edtik mind a fels\u0151, mind az als\u00f3 test izmait. K\u00fcl\u00f6nb\u00f6z\u0151 s\u00faly\u00fa s\u00falyz\u00f3kkal dolgozhatsz a gyakorlatnak \u00e9s az er\u0151nl\u00e9ti szintednek megfelel\u0151en, \u00edgy<strong> kezd\u0151k \u00e9s halad\u00f3k sz\u00e1m\u00e1ra egyar\u00e1nt<\/strong> kiv\u00e1l\u00f3 kell\u00e9k. A legjobb eredm\u00e9ny \u00e9rdek\u00e9ben pr\u00f3b\u00e1ld meg v\u00e9gezni ezeket a gyakorlatokat<strong> hetente<\/strong> legal\u00e1bb <strong>k\u00e9tszer,<\/strong> \u00e9s az edz\u00e9seket <strong>megfelel\u0151 pihen\u00e9ssel \u00e9s kiegyens\u00falyozott \u00e9trenddel<\/strong> is eg\u00e9sz\u00edtsd ki.<\/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 ismer\u0151seiddel, \u00e9s adj nekik is inspir\u00e1ci\u00f3t a k\u00e9zis\u00falyz\u00f3s edz\u00e9sekhez.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTests\u0171lyok \u00e9s nehez\u00e9kek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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 s\u00falyz\u00f3s gyakorlatok az er\u0151s\u00edt\u0151 edz\u00e9s alapja, mert a bicepszet, a v\u00e1llakat \u00e9s az als\u00f3testet c\u00e9lozz\u00e1k meg. A mai cikkben elmagyar\u00e1zzuk, hogyan haszn\u00e1ld hat\u00e9konyan a s\u00falyz\u00f3kat az optim\u00e1lis eredm\u00e9ny el\u00e9r\u00e9se \u00e9rdek\u00e9ben.<\/p>\n","protected":false},"author":129,"featured_media":604418,"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":[7482,7260,7104,6408],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-605966","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-eroedzes","10":"tag-fitness-segedeszkozok","11":"tag-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>S\u00falyz\u00f3s edz\u00e9s: A 12 leghat\u00e9konyabb gyakorlat teljes testre - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan kell k\u00e9zis\u00fallyal edzeni? 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