{"id":642874,"date":"2024-11-25T17:04:37","date_gmt":"2024-11-25T16:04:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=642874"},"modified":"2024-11-25T17:04:39","modified_gmt":"2024-11-25T16:04:39","slug":"tabata-hiit-edzes-amely-celba-juttat","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/tabata-hiit-edzes-amely-celba-juttat\/","title":{"rendered":"Tabata: hat\u00e9kony, teljes testes edz\u00e9s mind\u00f6ssze 12 perc alatt"},"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\/tabata-hiit-edzes-amely-celba-juttat\/#Mi_az_a_tabata\" title=\"Mi az a tabata?\">Mi az a tabata?<\/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\/tabata-hiit-edzes-amely-celba-juttat\/#Mik_a_tabata_elonyei\" title=\"Mik a tabata el\u0151nyei?\">Mik a tabata 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\/tabata-hiit-edzes-amely-celba-juttat\/#Teljes_testes_tabataedzes_8_sajat_testsulyos_gyakorlat\" title=\"Teljes testes tabataedz\u00e9s: 8 saj\u00e1t tests\u00falyos gyakorlat\">Teljes testes tabataedz\u00e9s: 8 saj\u00e1t tests\u00falyos gyakorlat<\/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\/tabata-hiit-edzes-amely-celba-juttat\/#Tabataedzes\" title=\"Tabataedz\u00e9s\">Tabataedz\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/tabata-hiit-edzes-amely-celba-juttat\/#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\/tabata-hiit-edzes-amely-celba-juttat\/#Mit_erdemes_megjegyezned\" title=\"Mit \u00e9rdemes megjegyezned?\">Mit \u00e9rdemes megjegyezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Mire el\u00e9g 4 perc?<\/strong> K\u00e9sz\u00edthet\u00fcnk egy cs\u00e9sze te\u00e1t, v\u00e1laszolhatunk egy r\u00f6vid e-mailre, elolvashatunk p\u00e1r oldalt egy k\u00f6nyvb\u0151l \u2013 vagy <strong>tehet\u00fcnk valamit az eg\u00e9szs\u00e9g\u00fcnk\u00e9rt, \u00e9s kipr\u00f3b\u00e1lhatjuk a tabat\u00e1t.<\/strong> Ennek az intervallumedz\u00e9snek egy k\u00f6re mind\u00f6ssze 4 perc. Ennyi id\u0151 alatt is felp\u00f6rgetheted az anyagcser\u00e9t, az eg\u00e9sz tested izmait megmozgathatod, \u00e9s egy l\u00e9p\u00e9ssel k\u00f6zelebb ker\u00fclhetsz edz\u00e9sc\u00e9ljaidhoz. A tabata remek v\u00e1laszt\u00e1s mindazoknak, akiknek kev\u00e9s idej\u00fck van edzeni, de m\u00e9gis l\u00e1that\u00f3 eredm\u00e9nyekre v\u00e1gynak. A tabata egy\u00e9b el\u0151nyei mellett a cikkben tal\u00e1lsz egy teljes testes edz\u00e9smint\u00e1t, amelyet otthon elv\u00e9gezhetsz.<\/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_tabata\"><\/span>Mi az a tabata?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tabata egy <strong>magas intenzit\u00e1s\u00fa intervallum edz\u00e9sm\u00f3dszer (high-intensity interval training \u2013 HIIT),<\/strong> amelyet a jap\u00e1n tud\u00f3s, dr. Izumi Tabata alak\u00edtott ki. Az olimpiai gyorskorcsolyacsapat k\u00fcl\u00f6nf\u00e9le edz\u00e9sm\u00f3dszereinek hat\u00e1sait vizsg\u00e1lta, azzal a c\u00e9llal, hogy olyan edz\u00e9sprogramot tal\u00e1ljon, amely seg\u00edti a sportol\u00f3kat <strong>aerob \u00e9s anaerob teljes\u00edtm\u00e9ny\u00fck fejleszt\u00e9s\u00e9ben.<\/strong>&nbsp;<sup>[1]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az aerob gyakorlatok jellemz\u0151en <strong>m\u00e9rs\u00e9kelten intenz\u00edvek,<\/strong> hogy a szervezet az oxig\u00e9nb\u0151l el\u0151\u00e1ll\u00edthassa az izmok aktivit\u00e1s\u00e1hoz sz\u00fcks\u00e9ges energi\u00e1t. Ez az oka annak, hogy az aerob tev\u00e9kenys\u00e9geket hosszabb ideig vagyunk k\u00e9pesek v\u00e9gezni \u2013 ide tartoznak az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok, p\u00e9ld\u00e1ul a fut\u00e1s vagy a ker\u00e9kp\u00e1roz\u00e1s. Az anaerob teljes\u00edtm\u00e9ny ezzel szemben <strong>r\u00f6vid, intenz\u00edv er\u0151kifejt\u00e9sek sor\u00e1n a legjobb, amikor korl\u00e1tozott az oxig\u00e9nell\u00e1t\u00e1s.<\/strong> Oxig\u00e9n n\u00e9lk\u00fcl a szervezet jobban a r\u00e1 van utalva saj\u00e1t korl\u00e1tozott energiarakt\u00e1raira, p\u00e9ld\u00e1ul a glikog\u00e9nre. Itt olyan sportokra gondolhatsz, mint <strong>a sprintel\u00e9s vagy az er\u0151edz\u00e9sek,<\/strong> amelyek r\u00f6vid, intenz\u00edv, <strong>p\u00e1r m\u00e1sodpercig, de maximum n\u00e9h\u00e1ny percig tart\u00f3 szettekb\u0151l<\/strong> \u00e9p\u00fclnek fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr. Tabata a kutat\u00e1sai r\u00e9v\u00e9n r\u00e1bukkant egy hat\u00e9kony m\u00f3dszerre, amely mindk\u00e9t teljes\u00edtm\u00e9nyt jav\u00edtja. Egy olyan edz\u00e9srendet dolgozott ki, amelyben <strong>20 m\u00e1sodperces intenz\u00edv edz\u00e9s \u00e9s 10 m\u00e1sodperces sz\u00fcnet<\/strong> v\u00e1ltakozik. Ezt a k\u00f6rt <strong>8 alkalommal<\/strong> kell egy szettben elv\u00e9gezni. A megalkot\u00f3ja ut\u00e1n tabat\u00e1nak elnevezett m\u00f3dszer hamar n\u00e9pszer\u0171v\u00e9 v\u00e1lt, \u00e9s a profik ut\u00e1n a hobbisportol\u00f3k is gyorsan alkalmazni kezdt\u00e9k.&nbsp;<sup>[2]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Egy tabatak\u00f6r mind\u00f6ssze 4 percig tart,<\/strong> \u00edgy remek v\u00e1laszt\u00e1s annak, aki gyors edz\u00e9st keres. Ha azonban kipr\u00f3b\u00e1lod, hamar r\u00e1j\u00f6ssz majd, hogy az a 20 m\u00e1sodperces mozg\u00e1s nem is olyan k\u00f6nny\u0171, mint ahogy hangzik. Ez alatt a r\u00f6vid peri\u00f3dus alatt a c\u00e9l, hogy <strong>maxim\u00e1lis er\u0151bedob\u00e1ssal dolgozz!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg\" alt=\"Mi az a tabata?\" class=\"wp-image-639974\" title=\"Mi az a tabata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Mi a k\u00fcl\u00f6nbs\u00e9g a tabata \u00e9s a HIIT k\u00f6z\u00f6tt?<\/h3>\n\n\n\n<p>A tabat\u00e1t a r\u00f6viden <strong>HIIT-nek<\/strong> nevezett <a href=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magas intenzit\u00e1s\u00fa intervallumedz\u00e9s<\/strong><\/a> egyik form\u00e1j\u00e1nak tekinthetj\u00fck. Az edz\u00e9s r\u00e9szei a r\u00f6vid, intenz\u00edv gyakorlatok \u00e9s az alacsony intenzit\u00e1s\u00fa gyakorlatok vagy pihen\u00e9s k\u00f6zti v\u00e1lt\u00e1sok. A legnagyobb k\u00fcl\u00f6nbs\u00e9g, hogy am\u00edg <strong>a tabat\u00e1ban a gyakorlatok \u00e9s a pihen\u00e9s ideje r\u00f6gz\u00edtett, a HIIT eset\u00e9ben v\u00e1ltozhat.<\/strong> Egy kezd\u0151 gyakorlatsor p\u00e9ld\u00e1ul tal\u00e1n csak 30 m\u00e1sodperc edz\u00e9st \u00e9s 1 perces pihen\u00e9st foglal mag\u00e1ba. Halad\u00f3bb sportol\u00f3k ak\u00e1r 15 m\u00e1sodpercesre is r\u00f6vid\u00edthetik a pihen\u0151id\u0151t, vagy 30 m\u00e1sodperces, alacsony intenzit\u00e1s\u00fa mozg\u00e1ssal v\u00e1lthatj\u00e1k ki. A pihen\u0151 \u00e1ltal\u00e1ban csak a teljes szett teljes\u00edt\u00e9se ut\u00e1n k\u00f6vetkezik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A HIIT teh\u00e1t sokkal rugalmasabb,<\/strong> a mozg\u00e1s \u00e9s a pihen\u00e9s idej\u00e9t ig\u00e9nyeid \u00e9s c\u00e9ljaid szerint hat\u00e1rozhatod meg. A tabata eset\u00e9ben azonban ezzel nem kell foglalkoznod, mivel egy\u00e9rtelm\u0171 rendszert k\u00f6vet: 20 m\u00e1sodperc mozg\u00e1s, 10 m\u00e1sodperc pihen\u00e9s, mindezt 8 alkalommal. Ami k\u00f6z\u00f6s benn\u00fck, hogy mindk\u00e9t edz\u00e9sform\u00e1t olyan gyakorlatokb\u00f3l \u00e1ll\u00edthatod \u00f6ssze, amelyeket kedvelsz. Ezek lehetnek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/12-sajat-testsullyal-vegzett-gyakorlat-ami-formaba-hozza\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">saj\u00e1t tests\u00falyos gyakorlatok<\/a>, de haszn\u00e1lhatsz <a href=\"https:\/\/gymbeam.hu\/blog\/a-8-legjobb-kettlebell-gyakorlat-fenekre-es-labra\/\" class=\"ek-link\">kettlebellt<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/top-15-teljes-test-gyakorlat-sulyzsakkal\/\" class=\"ek-link\">s\u00falyzs\u00e1kot<\/a>, <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\">fitnesz labd\u00e1t<\/a> \u00e9s m\u00e1s <a href=\"https:\/\/gymbeam.hu\/otthoni-edzes\" class=\"ek-link\">edz\u00e9seszk\u00f6z\u00f6ket<\/a> is. Alkalmazhatod \u0151ket tov\u00e1bb\u00e1 fut\u00f3-, <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-ugralokotelezzunk-6-gyakorlat-es-3-hiit-edzes-az-intenziv-kaloriaegeteshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ugr\u00f3k\u00f6teles<\/a> \u00e9s ak\u00e1r <a href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" class=\"ek-link\">evez\u0151g\u00e9pes<\/a> edz\u00e9sekre is.<\/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\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata \u00e9s HIIT\" class=\"wp-image-639990\" title=\"Tabata \u00e9s HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mik_a_tabata_elonyei\"><\/span>Mik a tabata el\u0151nyei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tabata legszimpatikusabb tulajdons\u00e1ga tal\u00e1n az <strong>id\u0151hat\u00e9konys\u00e1g,<\/strong> mivel a legt\u00f6bb edz\u00e9s mind\u00f6ssze 20 perc alatt elv\u00e9gezhet\u0151. Azonban nem ez az egyetlen el\u0151nye ennek a mozg\u00e1sform\u00e1nak.<\/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. Jav\u00edtja az aerob \u00e9s az anaerob teljes\u00edtm\u00e9nyt<\/h3>\n\n\n\n<p>Tanulm\u00e1nyok kimutatt\u00e1k, hogy a tabata az aerob \u00e9s az anaerob teljes\u00edtm\u00e9nyt is jelent\u0151s m\u00e9rt\u00e9kben jav\u00edtja. Ez az edz\u00e9sm\u00f3dszer seg\u00edt, hogy <strong>a szervezet hat\u00e9konyabban haszn\u00e1lja fel az oxig\u00e9nt,<\/strong> ami \u00e1ll\u00f3k\u00e9pess\u00e9gi \u00e9s er\u0151edz\u00e9sek sor\u00e1n egyar\u00e1nt seg\u00edts\u00e9get ny\u00fajt. Ennek k\u00f6sz\u00f6nhet\u0151en sokoldal\u00fabb sportol\u00f3 lehetsz, \u00e9s jobban felk\u00e9sz\u00fclhetsz a k\u00fcl\u00f6nf\u00e9le edz\u00e9skih\u00edv\u00e1sokra is.&nbsp;<sup>[2]<\/sup><\/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. Sok kal\u00f3ri\u00e1t \u00e9gethetsz el, \u00e9s t\u00e1mogathatod a fogy\u00e1st<\/h3>\n\n\n\n<p>A magas intenzit\u00e1snak k\u00f6sz\u00f6nhet\u0151en <strong>edz\u00e9s k\u00f6zben sok energi\u00e1t \u00e9gethetsz el.<\/strong> Ha a tabat\u00e1t olyan komplex gyakorlatokb\u00f3l \u00e9p\u00edted fel, mint a guggol\u00e1s, kit\u00f6r\u00e9s, n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz vagy fekv\u0151t\u00e1masz, 20 perc alatt ak\u00e1r annyi kal\u00f3ri\u00e1t is el\u00e9gethetsz, mint egy 40 perces, k\u00f6zepes intenzit\u00e1s\u00fa er\u0151edz\u00e9s sor\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az anyagcser\u00e9d m\u00e9g edz\u00e9s ut\u00e1n is gyorsabban p\u00f6r\u00f6g majd.<\/strong> Ez els\u0151sorban az EPOC-nak (Excess Post-Exercise Oxygen Consumption \u2013 edz\u00e9s ut\u00e1ni fokozott oxig\u00e9nfogyaszt\u00e1s) k\u00f6sz\u00f6nhet\u0151. Edz\u00e9s ut\u00e1n <strong>az anyagcsere felgyorsul,<\/strong> \u00e9s t\u00f6bb kal\u00f3ria \u00e9g el, mivel a szervezetnek energi\u00e1ra van sz\u00fcks\u00e9ge az izomsz\u00f6vetek helyre\u00e1ll\u00edt\u00e1s\u00e1ra \u00e9s az energiarakt\u00e1rak felt\u00f6lt\u00e9s\u00e9re. Tanulm\u00e1nyok szerint a magas intenzit\u00e1s\u00fa intervallumedz\u00e9s az <strong>anyagcsere eg\u00e9szs\u00e9g\u00e9re<\/strong> is j\u00f3t\u00e9kony hat\u00e1ssal van. Akik fogyni szeretn\u00e9nek, azok sz\u00e1m\u00e1ra a hagyom\u00e1nyos kardi\u00f3hoz hasonl\u00f3 eredm\u00e9nyeket produk\u00e1l, de nagy el\u0151nye, hogy kevesebb id\u0151t ig\u00e9nyel.&nbsp;<sup>[3\u20134]<\/sup><\/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>Ha fogyni szeretn\u00e9l, \u00e9s tippekre van sz\u00fcks\u00e9ged, olvasd el az al\u00e1bbi cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-a-konnyebb-fogyashoz-es-hogy-konnyebben-formaba-lendulj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 tipp a k\u00f6nnyebb fogy\u00e1shoz, \u00e9s hogy k\u00f6nnyebben form\u00e1ba lend\u00fclj<\/a><\/strong><\/li>\n\n\n\n<li>K\u00edv\u00e1ncsi vagy, milyen hat\u00e1ssal van a fogy\u00e1sra, ha megv\u00e1ltoztatod az \u00e9trendedet, er\u0151edz\u00e9st v\u00e9gzel, vagy kardi\u00f3zol? Cikk\u00fcnkb\u0151l megtudhatod: <a href=\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Di\u00e9ta, kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s. Mi a legjobb a fogy\u00e1shoz?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"A tabata el\u0151nyei\" class=\"wp-image-640006\" title=\"A tabata el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. A teljes test izmait er\u0151s\u00edtheted<\/h3>\n\n\n\n<p>A tabata ide\u00e1lis esetben olyan komplex gyakorlatokb\u00f3l \u00e9p\u00fcl fel, amelyek <strong>egyszerre t\u00f6bb izomcsoportot is megmozgatnak,<\/strong> ez\u00e1ltal r\u00f6vid id\u0151 alatt a teljes testedet megmozgathatod, kidolgozhatod, form\u00e1lhatod \u00e9s er\u0151s\u00edtheted az izmaidat. Ahogy fokozatosan emeled a gyakorlatok neh\u00e9zs\u00e9g\u00e9t, vagy ellen\u00e1ll\u00e1st kezdesz haszn\u00e1lni, az er\u0151det tekintve is fejl\u0151d\u00e9st figyelhetsz meg.<\/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. Akkor is edzhetsz, ha kev\u00e9s az id\u0151d<\/h3>\n\n\n\n<p>Ha s\u0171r\u0171 a napod, \u00e9s nincs id\u0151d elmenni az edz\u0151terembe, vagy futni, a tabata hat\u00e9kony alternat\u00edv\u00e1t k\u00edn\u00e1l. <strong>Ez az intenz\u00edv edz\u00e9sforma mind\u00f6ssze 4 percig tart,<\/strong> \u00edgy a nap folyam\u00e1n b\u00e1rmikor beiktathatsz egy gyors edz\u00e9st. M\u00e9g 3 vagy 4 k\u00f6r tabata sem ig\u00e9nyel sok id\u0151t, \u00edgy a kifog\u00e1s, miszerint nincs id\u0151d edzeni, t\u00f6bb\u00e9 nem \u00e1llja meg 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\">5. Az edz\u00e9seidet az ig\u00e9nyeidre szabhatod<\/h3>\n\n\n\n<p>A tabata rugalmass\u00e1got biztos\u00edt, hogy <strong>egy\u00e9ni ig\u00e9nyeid \u00e9s c\u00e9ljaid szerint alak\u00edthasd az edz\u00e9st.<\/strong> V\u00e1laszthatsz olyan gyakorlatokat, amelyek illeszkednek az edz\u00e9stervedbe, ak\u00e1r a fels\u0151-, ak\u00e1r az als\u00f3testre koncentr\u00e1lsz, de m\u00e9g fut\u00f3g\u00e9pen v\u00e9grehajtott sprinteket is beilleszthetsz. Ez\u00e1ltal az edz\u00e9s \u00e9rdekes marad, \u00e9s illeszkedik a fejl\u0151d\u00e9sedhez, \u00edgy <strong>kezd\u0151 \u00e9s halad\u00f3 sportol\u00f3k<\/strong> edz\u00e9sterv\u00e9be egyar\u00e1nt j\u00f3l beilleszthet\u0151.<\/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><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-allitsunk-ossze-hatekony-otthoni-edzestervet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze hat\u00e9kony otthoni edz\u00e9stervet?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel c\u00e9ljaidnak megfelel\u0151en alak\u00edthatod edz\u00e9seidet.<\/li>\n\n\n\n<li>Al\u00e1bbi cikk\u00fcnkben azok tal\u00e1lhatnak praktikus tippeket, akik konditerembe j\u00e1rnak edzeni: <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><\/li>\n<\/ul>\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. Feldobhatod edz\u00e9seidet<\/h3>\n\n\n\n<p>Ha r\u00e1unsz a szok\u00e1sos edz\u00e9stervedre, a tabata remek m\u00f3dja, hogy <strong>feldobd edz\u00e9seidet.<\/strong> Ezt a dinamikus edz\u00e9sform\u00e1t v\u00e9gezheted az edz\u00e9s elej\u00e9n, a bemeleg\u00edt\u00e9s r\u00e9szek\u00e9nt, vagy a v\u00e9g\u00e9n, a <a href=\"https:\/\/gymbeam.hu\/blog\/edzeslista-hasizmok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hasizmokat c\u00e9lz\u00f3 gyakorlatokkal<\/a>. Besz\u00e9lj \u00f6ssze edz\u0151t\u00e1rsaddal, \u00e9s v\u00e1gjatok bele egy <strong>tabatakih\u00edv\u00e1sba,<\/strong> amelynek r\u00e9sze lehet guggol\u00e1s felugr\u00e1ssal, plank vagy a n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz. V\u00e9gtelen lehet\u0151s\u00e9gek \u00e1llnak rendelkez\u00e9setekre!<\/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=\"36352,53353,51217,36346,87121,62755,86527,51190,53680,49009,46033,58726\" ><\/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=\"Teljes_testes_tabataedzes_8_sajat_testsulyos_gyakorlat\"><\/span>Teljes testes tabataedz\u00e9s: 8 saj\u00e1t tests\u00falyos gyakorlat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kipr\u00f3b\u00e1ln\u00e1l egy val\u00f3di tabataedz\u00e9st?<\/strong> K\u00f6vesd a p\u00e9ld\u00e1nkat, \u00e9s k\u00e9sz\u00fclj fel 8 gyakorlatra, amelyek a teljes test izmait megmozgatj\u00e1k. Sz\u00fcks\u00e9ged lesz egy <a href=\"https:\/\/gymbeam.hu\/fitness-szonyegek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151sz\u0151nyegre<\/a>, \u00e9s legyen a k\u00f6zeledben egy <a href=\"https:\/\/gymbeam.hu\/torolkozo\" class=\"ek-link\">t\u00f6r\u00f6lk\u00f6z\u0151<\/a> \u00e9s egy <a href=\"https:\/\/gymbeam.hu\/sportflakon\" class=\"ek-link\">vizes kulacs<\/a> is, mert intenz\u00edv percek v\u00e1rnak r\u00e1d. Az id\u0151t telefonon vagy kar\u00f3r\u00e1n m\u00e9rheted, de m\u00e9g jobb v\u00e1laszt\u00e1s lehet a <a href=\"https:\/\/gymbeam.hu\/workout-timer-gymbeam.html\" class=\"ek-link\">Workout Timer<\/a> vagy a <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer&amp;pli=1\" class=\"ek-link\">Tabata Timer: Interval Timer<\/a> alkalmaz\u00e1s, amelyben k\u00f6nnyed\u00e9n be\u00e1ll\u00edthatod az edz\u00e9s- \u00e9s pihen\u0151 intervallumok idej\u00e9t, ut\u00e1na pedig csak a hangjelz\u00e9sre kell figyelned. Egy m\u00e1sik megold\u00e1s, ha tabata lej\u00e1tsz\u00e1si list\u00e1kat keresel YouTube-on: ezek 4 perces sz\u00e1mokat \u00e9s hangal\u00e1mond\u00e1st tartalmaznak, amelyek jeleznek az edz\u00e9s- \u00e9s pihen\u0151intervallumok kezdet\u00e9n.<\/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>Az intervallumokat az al\u00e1bbiak szerint \u00e1ll\u00edtsd be: 20 m\u00e1sodperc mozg\u00e1s, 10 m\u00e1sodperc pihen\u0151, mindezt 8 ism\u00e9tl\u00e9ssel.<\/strong><\/li>\n\n\n\n<li>Az egyik gyakorlat ut\u00e1n j\u00f6het a k\u00f6vetkez\u0151, \u00edgy minden gyakorlatot egyszer v\u00e9gezhetsz el a szett v\u00e9grehajt\u00e1s\u00e1val.<\/li>\n\n\n\n<li>Az egyes szettek k\u00f6z\u00f6tt tarthatsz hosszabb, 60-90 m\u00e1sodperces sz\u00fcneteket is. Pr\u00f3b\u00e1lj <strong>3-4 szettet<\/strong> elv\u00e9gezni.<\/li>\n\n\n\n<li>Miel\u0151tt belev\u00e1gsz a tabataedz\u00e9sbe, alaposan meleg\u00edts be, kocogj helyben, vagy v\u00e9gezz jumping jacket, azt\u00e1n dinamikus ny\u00fajt\u00e1ssal laz\u00edtsd le az eg\u00e9sz testedet.<\/li>\n\n\n\n<li>Miel\u0151tt elind\u00edtod az id\u0151z\u00edt\u0151t, n\u00e9zd v\u00e9gig \u00e9s pr\u00f3b\u00e1ld ki a gyakorlatokat, hogy az els\u0151 pillanatt\u00f3l kezdve a legjobb form\u00e1dat hozhasd.<\/li>\n\n\n\n<li>Ha szeretn\u00e9d, <strong>a gyakorlatokat nehezebb\u00e9 teheted k\u00fcl\u00f6nf\u00e9le eszk\u00f6z\u00f6k haszn\u00e1lat\u00e1val,<\/strong> vagy kipr\u00f3b\u00e1lhatod az al\u00e1bbiakban list\u00e1zott nehez\u00edtett form\u00e1kat.<\/li>\n<\/ul>\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. Hegym\u00e1sz\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj le, \u00e9s kiny\u00fajtott karral vegy\u00e9l fel plank helyzetet. A nyitott k\u00e9zfejed a v\u00e1llad alatt legyen, v\u00e1llsz\u00e9less\u00e9gn\u00e9l kicsit sz\u00e9lesebb tart\u00e1sban. A v\u00e1llaidat h\u00fazd el a f\u00fcleidt\u0151l, a lapock\u00e1idat szor\u00edtsd \u00f6ssze. Fesz\u00edtsd meg a t\u00f6rzs izmait, \u00e9s pr\u00f3b\u00e1ld egyenes vonalban tartani a testedet. Ne hajl\u00edtsd meg a h\u00e1tadat, k\u00fcl\u00f6n\u00f6sen az \u00e1gy\u00e9ki ter\u00fcleten.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben hajl\u00edtsd be az egyik t\u00e9rdedet, \u00e9s h\u00fazd a kiny\u00fajtott karod k\u00f6ny\u00f6ke fel\u00e9. Azut\u00e1n t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s azonnal folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel, a m\u00e1sik oldalon.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t meghajl\u00edt\u00e1sa, a cs\u00edp\u0151 leejt\u00e9se a talaj fel\u00e9, a medencecsont t\u00falzott kiemel\u00e9se, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> A kezedet tedd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/half-ball-egyensuly-labda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly labd\u00e1ra<\/a>, <a href=\"https:\/\/gymbeam.hu\/fitball-fitness-labda-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnesz labd\u00e1ra<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falylabd\u00e1ra<\/a>, hogy instabilabb legyen a testhelyzeted. Haszn\u00e1lhatsz emellett <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyt<\/a> is.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Mountain-climber.gif\" alt=\"Hegym\u00e1sz\u00e1s\" class=\"wp-image-640102\" title=\"Hegym\u00e1sz\u00e1s\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank v\u00e1ll\u00e9rint\u00e9ssel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj le, \u00e9s kiny\u00fajtott karral vegy\u00e9l fel plank helyzetet.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben emeld fel az egyik kezedet, \u00e9s a tenyereddel \u00e9rintsd meg az ellenkez\u0151 oldali v\u00e1lladat. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s folytasd a m\u00e1sik kezeddel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t meghajl\u00edt\u00e1sa, a cs\u00edp\u0151 leejt\u00e9se a talaj fel\u00e9, a medencecsont t\u00falzott kiemel\u00e9se.<\/li>\n\n\n\n<li>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s? A kezedet tedd <a href=\"https:\/\/gymbeam.hu\/compact-egyensulyozo-felgomb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly labd\u00e1ra<\/a> vagy s\u00falylabd\u00e1ra, hogy instabilabb legyen a testhelyzeted. Haszn\u00e1lhatsz emellett <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csukl\u00f3s\u00falyt<\/a> is.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Shoulder-tap.gif\" alt=\"Plank v\u00e1ll\u00e9rint\u00e9ssel\" class=\"wp-image-640134\" title=\"Plank v\u00e1ll\u00e9rint\u00e9ssel\"\/><\/figure>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/47-legjobb-orulten-szorakoztato-plank-variacio\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 leghat\u00e9konyabb plankgyakorlat-v\u00e1ltozat<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben tov\u00e1bbi plankvari\u00e1ci\u00f3kat tal\u00e1lsz, amelyek t\u00f6k\u00e9letesek tabat\u00e1hoz.<\/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. Fekv\u0151t\u00e1masz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> T\u00e9rdelj le, \u00e9s kiny\u00fajtott karral vegy\u00e9l fel plank helyzetet. A fekv\u0151t\u00e1maszt t\u00e9rdeden vagy teljes plank helyzetben is v\u00e9gezheted. A nyitott k\u00e9zfejed a v\u00e1llad alatt legyen, v\u00e1llsz\u00e9less\u00e9gn\u00e9l kicsit sz\u00e9lesebb tart\u00e1sban. A v\u00e1llaidat h\u00fazd el a f\u00fcleidt\u0151l, a lapock\u00e1idat szor\u00edtsd \u00f6ssze, a k\u00f6ny\u00f6k\u00f6d k\u00f6r\u00fclbel\u00fcl 45 fokos sz\u00f6get z\u00e1rjon be a t\u00f6rzseddel. Fesz\u00edtsd meg a t\u00f6rzs izmait, \u00e9s tartsd egyenes vonalban a testedet, figyelj r\u00e1, hogy az \u00e1gy\u00e9ki r\u00e9szen se hajl\u00edtsd meg.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Bel\u00e9gz\u00e9s k\u00f6zben engedd le magad a talajra, a c\u00e9l, hogy a legals\u00f3 helyzetben a mellkasod finoman \u00e9rintse a talajt. Kil\u00e9gz\u00e9s k\u00f6zben a tenyeredet nyomd a sz\u0151nyegnek, \u00e9s told magad kiindul\u00f3 helyzetbe, majd folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, a h\u00e1t meghajl\u00edt\u00e1sa (k\u00fcl\u00f6n\u00f6sen az \u00e1gy\u00e9ki ter\u00fcleten), a lapock\u00e1k feletti kontroll elveszt\u00e9se, a k\u00f6ny\u00f6k kifel\u00e9 mutat a t\u00f6rzst\u0151l.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> Pr\u00f3b\u00e1lj s\u00falylabd\u00e1n, fitneszlabd\u00e1n vagy egyens\u00falylabd\u00e1n fekv\u0151t\u00e1maszt v\u00e9gezni; viselj <a href=\"https:\/\/gymbeam.hu\/sulymelleny-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyt<\/a>; helyezz egy <a href=\"https:\/\/gymbeam.hu\/iron-sulytarcsa-51-mm-gymbeam.html\" class=\"ek-link\">s\u00falyt\u00e1rcs\u00e1t<\/a> a h\u00e1tadra; haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/felfuggesztheto-erosito-heveder-gymbeam.html\" class=\"ek-link\">felf\u00fcggeszthet\u0151 er\u0151s\u00edt\u0151 hevedert<\/a>; haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/push-up-bar-fekvotamasz-allvany-gymbeam.html\">fekv\u0151t\u00e1masz\u00e1llv\u00e1nyt<\/a>; f\u0171zz egy <a href=\"https:\/\/gymbeam.hu\/duoband-szett-gymbeam.html\" class=\"ek-link\">hossz\u00fa gumiszalagot<\/a> magad k\u00f6r\u00e9, \u00e9s tedd a tenyereid al\u00e1.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Kliky-na-kolenou.gif\" alt=\"Fekv\u0151t\u00e1masz\" class=\"wp-image-640070\" title=\"Fekv\u0151t\u00e1masz\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tol\u00f3dzkod\u00e1s talajon<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00dclj le a padl\u00f3ra behajl\u00edtott t\u00e9rddel \u00e9s a talajra helyezett talppal. A kezedet helyezd magad m\u00f6g\u00e9 a sz\u0151nyegre, az ujjaid a feneked fel\u00e9 mutassanak. Emeld a medenc\u00e9det n\u00e9h\u00e1ny centivel a sz\u0151nyeg f\u00f6l\u00e9, enyh\u00e9n hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6det, a v\u00e1llaidat h\u00fazd el a f\u00fcleidt\u0151l.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a tricepszedet, \u00e9s ny\u00fajtsd ki a karjaidat. Azut\u00e1n bel\u00e9gz\u00e9s k\u00f6zben, kontroll\u00e1lt mozdulatokkal t\u00e9rj vissza a kiindul\u00f3 helyzetbe, \u00e9s ism\u00e9teld meg a gyakorlatot. Figyelj r\u00e1, hogy a mozg\u00e1st kiz\u00e1r\u00f3lag a karjaid v\u00e9gezz\u00e9k, a k\u00f6ny\u00f6k\u00f6d pedig egyenesen h\u00e1trafel\u00e9 n\u00e9zzen, \u00e9s ne oldalra.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A v\u00e1llak felh\u00faz\u00e1sa a f\u00fclh\u00f6z, a h\u00e1t meghajl\u00edt\u00e1sa, kontroll\u00e1latlan mozdulatok, korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> V\u00e9gezd a tol\u00f3dzkod\u00e1st a kezeddel <a href=\"https:\/\/gymbeam.hu\/egyenes-edzopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u0151padon<\/a>, <a href=\"https:\/\/gymbeam.hu\/plyobox-wood-plyometric-doboz-gymbeam.html\" class=\"ek-link\">pliometrikus dobozon<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/fitness-step-pad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">step padon<\/a>, haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-3-kg-gymbeam.html\" class=\"ek-link\">s\u00falymell\u00e9nyt<\/a>, vagy helyezz egy <a href=\"https:\/\/gymbeam.hu\/hex-neopren-egykezes-sulyzo-beastpink.html\" class=\"ek-link\">s\u00falyz\u00f3t<\/a> a cs\u00edp\u0151dre.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Floor-tricep-dips.gif\" alt=\"Tol\u00f3dzkod\u00e1s talajon\" class=\"wp-image-640038\" title=\"Tol\u00f3dzkod\u00e1s talajon\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. H\u00edd v\u00e1ltott l\u00e1bemel\u00e9ssel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> Fek\u00fcdj a h\u00e1tadra, hajl\u00edtsd be a t\u00e9rdedet, a l\u00e1bad pedig h\u00fazd k\u00f6zelebb a fenekedhez, de a sarkad maradjon a sz\u0151nyegen. A karodat ny\u00fajtsd ki magad mellett, emeld fel a medenc\u00e9det, \u00e9s fesz\u00edtsd meg a t\u00f6rzs izmait.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> L\u00e9legezz nyugodtan, \u00e9s koncentr\u00e1lj a feneked izmainak megfesz\u00edt\u00e9s\u00e9re. Emeld fel az egyik l\u00e1badat a talajr\u00f3l, \u00e9s ny\u00fajtsd ki. 1-2 m\u00e1sodpercig megtarthatod ezt a helyzetet. Azut\u00e1n helyezd vissza a l\u00e1badat a talajra, \u00e9s emeld fel a m\u00e1sikat. V\u00e1ltogasd a l\u00e1baidat a szett v\u00e9g\u00e9ig. Ne feledd, hogy a mozg\u00e1st kiz\u00e1r\u00f3lag a l\u00e1baidnak kell v\u00e9geznie, a tested t\u00f6bbi r\u00e9sze maradjon stabil a gyakorlat sor\u00e1n.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A fen\u00e9k izmainak el\u00e9gtelen aktiv\u00e1l\u00e1sa, a h\u00e1t t\u00falzott meghajl\u00edt\u00e1sa, kontroll\u00e1latlan mozdulatok.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> Haszn\u00e1lj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bokas\u00falyt<\/a>, helyezz <a href=\"https:\/\/gymbeam.hu\/booty-band-erosito-gumiszalag-szett-beast-pink.html\" class=\"ek-link\">gumiszalagot<\/a> a t\u00e9rded f\u00f6l\u00e9, vagy tedd a l\u00e1badat <a href=\"https:\/\/gymbeam.hu\/compact-egyensulyozo-felgomb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyens\u00faly labd\u00e1ra<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Glute-bridge-alternating.gif\" alt=\"H\u00edd v\u00e1ltott l\u00e1bemel\u00e9ssel\" class=\"wp-image-640054\" title=\"H\u00edd v\u00e1ltott l\u00e1bemel\u00e9ssel\"\/><\/figure>\n\n\n\n<p>A h\u00eddgyakorlatr\u00f3l \u00e9s egy\u00e9b hat\u00e9kony v\u00e1ltozatair\u00f3l mindent megtal\u00e1lsz al\u00e1bbi cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/ez-tortenik-ha-rendszeresen-hidgyakorlatot-vegzel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>H\u00edd gyakorlat: Top 10 v\u00e1ltozat a kem\u00e9nyebb \u00e9s kerekebb popsi\u00e9rt<\/strong><\/a><\/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\">6. T\u00e9rdemel\u00e9s k\u00f6ny\u00f6kh\u00f6z<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj egyenesen, a k\u00f6ny\u00f6k\u00f6det hajl\u00edtsd be, a tenyeredet pedig tedd a f\u00fcled m\u00f6g\u00e9.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> F\u00fajd ki a leveg\u0151t, \u00e9s fesz\u00edtsd meg a t\u00f6rzs izmait, ahogy az egyik l\u00e1badat felemeled, \u00e9s a t\u00e9rdedet az ellent\u00e9tes oldali k\u00f6ny\u00f6k\u00f6dh\u00f6z h\u00fazod, mik\u00f6zben a k\u00f6ny\u00f6k\u00f6det is k\u00f6zelebb viszed a t\u00e9rdedhez. Bel\u00e9gz\u00e9s k\u00f6zben t\u00e9rj vissza a kiindul\u00f3 helyzetbe, majd ism\u00e9teld a gyakorlatot a m\u00e1sik oldallal. V\u00e1ltogasd az oldalakat, am\u00edg nem v\u00e9gzel a szettel.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> Tegy\u00e9l egy <a href=\"https:\/\/gymbeam.hu\/5-darabos-gumiszalag-szett-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1rt ker\u00fclet\u0171 gumiszalagot<\/a> a l\u00e1baid k\u00f6r\u00e9, vagy haszn\u00e1lj <a href=\"https:\/\/gymbeam.hu\/csuklo-es-bokasuly-1-kg-gymbeam.html\" class=\"ek-link\">bokas\u00falyt<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Knee-to-elbow.gif\" alt=\"T\u00e9rdemel\u00e9s k\u00f6ny\u00f6kh\u00f6z\" class=\"wp-image-640086\" title=\"T\u00e9rdemel\u00e9s k\u00f6ny\u00f6kh\u00f6z\"\/><\/figure>\n\n\n\n<p>\u00daj hasizomgyakorlatokat keresel, hogy feldobd az edz\u00e9seidet? Olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/a-21-legjobb-gyakorlat-a-sajat-testsulyunkkal-a-hasizom-megerositesere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A 21 legjobb saj\u00e1t tests\u00falyos gyakorlat<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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\">7. Guggol\u00e1sb\u00f3l felugr\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj v\u00e1llsz\u00e9less\u00e9gn\u00e9l kicsit sz\u00e9lesebb terpeszben. A s\u00falyodnak egyenletesen kell eloszlania a talpad teljes fel\u00fclet\u00e9n.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> Vegy\u00e9l m\u00e9ly leveg\u0151t, \u00e9s a cs\u00edp\u0151d h\u00e1trafel\u00e9 \u00e9s lefel\u00e9 tol\u00e1s\u00e1val hajts v\u00e9gre egy guggol\u00e1st. A guggol\u00e1s m\u00e9lys\u00e9g\u00e9t \u00fagy v\u00e1laszd meg, hogy k\u00f6zben megtartsd a gerinc term\u00e9szetes g\u00f6rb\u00fclet\u00e9t. A t\u00e9rded \u00e9s a l\u00e1bujjak legyenek egy vonalban. Kil\u00e9gz\u00e9s k\u00f6zben fesz\u00edtsd meg a feneked \u00e9s a combod el\u00fcls\u0151 r\u00e9sz\u00e9nek izmait, \u00e9s ugorj fel. A legfels\u0151 helyzetben vegy\u00e9l \u00fajabb l\u00e9legzetet, majd t\u00e9rj vissza guggol\u00e1sba, \u00e9s ism\u00e9teld meg az ugr\u00e1st.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> A h\u00e1t meghajl\u00edt\u00e1sa, korl\u00e1tozott mozg\u00e1startom\u00e1ny, el\u0151red\u0151l\u00e9s, a t\u00e9rd beejt\u00e9se, egyenetlen s\u00falyeloszt\u00e1s, a tests\u00faly l\u00e1bujjakra vagy sarokra helyez\u00e9se.<\/li>\n\n\n\n<li><strong>Hogyan lehet a gyakorlat m\u00e9g nagyobb kih\u00edv\u00e1s?<\/strong> Viselj <a href=\"https:\/\/gymbeam.hu\/active-sulymelleny-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00falymell\u00e9nyt<\/a>, vagy hajtsd v\u00e9gre az ugr\u00e1sokat pliometrikus dobozra.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Drepy-s-vyskokem.gif\" alt=\"Guggol\u00e1sb\u00f3l felugr\u00e1s\" class=\"wp-image-640022\" title=\"Guggol\u00e1sb\u00f3l felugr\u00e1s\"\/><\/figure>\n\n\n\n<p>Saj\u00e1t tests\u00falyos \u00e9s s\u00fallyal v\u00e9gzett guggol\u00e1sok k\u00fcl\u00f6nf\u00e9le vari\u00e1ci\u00f3t tal\u00e1lod meg az al\u00e1bbi cikk\u00fcnkben: <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\">8. Ford\u00edtott kit\u00f6r\u00e9s t\u00e9rdemel\u00e9ssel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kiindul\u00f3 testhelyzet:<\/strong> \u00c1llj \u00f6sszez\u00e1rt l\u00e1bakkal.<\/li>\n\n\n\n<li><strong>V\u00e9grehajt\u00e1s:<\/strong> L\u00e9pj el\u0151re \u00e9s kicsit oldalra. A s\u00falyodat helyezd az el\u00f6l l\u00e9v\u0151 l\u00e1badra. Engedd magad lefel\u00e9, am\u00edg a combod k\u00f6r\u00fclbel\u00fcl 90 fokos sz\u00f6get nem z\u00e1r be a v\u00e1dliddal, de ha tudsz, mehetsz m\u00e9lyebbre is. Kil\u00e9gz\u00e9s k\u00f6zben a combod el\u00fcls\u0151 r\u00e9sz\u00e9nek \u00e9s a feneked izmaival told magad vissza a kiindul\u00f3 helyzetbe, majd r\u00f6gt\u00f6n folytasd a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9ssel, a m\u00e1sik l\u00e1baddal.<\/li>\n\n\n\n<li><strong>Gyakori hib\u00e1k:<\/strong> Korl\u00e1tozott mozg\u00e1startom\u00e1ny, rossz mozg\u00e1skoordin\u00e1ci\u00f3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"Ford\u00edtott kit\u00f6r\u00e9s t\u00e9rdemel\u00e9ssel\" class=\"wp-image-640118\" title=\"Ford\u00edtott kit\u00f6r\u00e9s t\u00e9rdemel\u00e9ssel\"\/><\/figure>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bb kit\u00f6r\u00e9svari\u00e1ci\u00f3t is be\u00e9p\u00edteni az edz\u00e9seidbe, olvasd el al\u00e1bbi cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-csinaljuk-helyesen-a-guggolasokat-es-a-kitoreseket\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan v\u00e9gezz\u00fck a guggol\u00e1st \u00e9s a kit\u00f6r\u00e9st? A helyes technika \u00e9s 15 legjobb v\u00e1ltozat<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabataedzes\"><\/span>Tabataedz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00f3b\u00e1ld ki minta HIIT tabataedz\u00e9s\u00fcnket az al\u00e1bbi vide\u00f3 seg\u00edts\u00e9g\u00e9vel.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <iframe loading=\"lazy\" title=\"Tabata Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/eeqdGTx46cw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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>Tabataedz\u00e9seidet az al\u00e1bbi cikkeinkben megtal\u00e1lhat\u00f3 gyakorlatokkal is gazdag\u00edthatod: <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 testes gyakorlat s\u00falyzs\u00e1kkal<\/strong><\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/top-10-teljes-testsulyos-gyakorlat-sulymellennyel\/\" class=\"ek-link\"><strong>Top 10 teljes tests\u00falyos gyakorlat s\u00falymell\u00e9nnyel<\/strong><\/a><\/li>\n\n\n\n<li>Teljes testes edz\u00e9st egyens\u00falylabd\u00e1val is v\u00e9gezhetsz. <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> c\u00edm\u0171 cikk\u00fcnkben hat\u00e9kony gyakorlatokat tal\u00e1lhatsz.<\/li>\n\n\n\n<li>Tabataedz\u00e9st s\u00falyz\u00f3s gyakorlatokb\u00f3l is \u00f6ssze\u00e1ll\u00edthatsz. Keress \u00f6tleteket al\u00e1bbi cikk\u00fcnkben: <a href=\"https:\/\/gymbeam.hu\/blog\/sulyzos-edzes-a-12-leghatekonyabb-gyakorlat-teljes-testre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>S\u00falyz\u00f3s edz\u00e9s: A 12 leghat\u00e9konyabb gyakorlat teljes testre<\/strong><\/a><\/li>\n\n\n\n<li>Ha ny\u00fajtani szeretn\u00e9l edz\u00e9s ut\u00e1n, pr\u00f3b\u00e1ld ki <a href=\"https:\/\/gymbeam.hu\/blog\/a-15-legjobb-habhengerrel-vegezheto-gyakorlat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A szivacshenger haszn\u00e1lata, \u00e9s a 8 legjobb gyakorlat szivacshengerrel<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben bemutatott gyakorlatokat.<\/li>\n\n\n\n<li>Otthoni konditerem kialak\u00edt\u00e1s\u00e1n gondolkozol? Akkor ne hagyd ki az al\u00e1bbi 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><\/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=\"Mit_erdemes_megjegyezned\"><\/span>Mit \u00e9rdemes megjegyezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tabata a bizony\u00edt\u00e9k r\u00e1, hogy <strong>p\u00e1r perc alatt is lehet hat\u00e9kony edz\u00e9st v\u00e9gezni.<\/strong> De az el\u0151nyei mesze t\u00falmutatnak az id\u0151hat\u00e9konys\u00e1gon. Az intenz\u00edv edz\u00e9sintervallumok \u00e9s a r\u00f6vid pihen\u0151k v\u00e1ltakoz\u00e1sa seg\u00edt jav\u00edtani a <strong>sportteljes\u00edtm\u00e9nyt,<\/strong> \u00e9s <strong>a<\/strong> <strong>kal\u00f3ria\u00e9get\u00e9st is felp\u00f6rgeti.<\/strong> Hozz\u00e1adhatod saj\u00e1t gyakorlataidat, vagy k\u00f6vethetsz egy el\u0151re megtervezett, teljes testes edz\u00e9stervet. Friss\u00edtsd fel edz\u00e9seidet a tabat\u00e1val!<\/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 a cikket? Ha igen, oszd meg bar\u00e1taiddal is, \u00e9s inspir\u00e1ld \u0151ket a tabata intervallumedz\u00e9s kipr\u00f3b\u00e1l\u00e1s\u00e1ra!<\/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\/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\n\n\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\tTest\u00falyok \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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Olyan hat\u00e9kony edz\u00e9sform\u00e1t keresel, amelyet bemeleg\u00edt\u00e9ssel egy\u00fctt 20 perc alatt elv\u00e9gezhetsz? Ebben az esetben pr\u00f3b\u00e1ld ki a HIIT-t, a tabata form\u00e1j\u00e1ban! Cikk\u00fcnkben megismerheted ezt a teljes testes edz\u00e9st, amelyet otthonod k\u00e9nyelm\u00e9ben is elv\u00e9gezhetsz.<\/p>\n","protected":false},"author":129,"featured_media":639949,"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":[6456,6180,6492,6444],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-642874","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-hiit-edzes","10":"tag-otthoni-edzes","11":"tag-sajat-testsulyos-gyakorlatok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: hat\u00e9kony, teljes testes edz\u00e9s mind\u00f6ssze 12 perc alatt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A teljes testes tabata egy saj\u00e1t tests\u00falyos edz\u00e9sforma, amelyet otthon vagy edz\u0151teremben is v\u00e9gezhetsz. Egy HIIT, amely 20 percet sem ig\u00e9nyel, \u00e9s kezd\u0151k is k\u00f6nnyed\u00e9n megbirk\u00f3zhatnak vele. Jav\u00edtja a teljes\u00edtm\u00e9nyt \u00e9s t\u00e1mogatja a s\u00falyveszt\u00e9st.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/tabata-hiit-edzes-amely-celba-juttat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: hat\u00e9kony, teljes testes edz\u00e9s mind\u00f6ssze 12 perc alatt - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A teljes testes tabata egy saj\u00e1t tests\u00falyos edz\u00e9sforma, amelyet otthon vagy edz\u0151teremben is v\u00e9gezhetsz. Egy HIIT, amely 20 percet sem ig\u00e9nyel, \u00e9s kezd\u0151k is k\u00f6nnyed\u00e9n megbirk\u00f3zhatnak vele. 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