{"id":753805,"date":"2026-03-02T16:36:27","date_gmt":"2026-03-02T15:36:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=753805"},"modified":"2026-03-02T16:36:35","modified_gmt":"2026-03-02T15:36:35","slug":"mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/","title":{"rendered":"Mennyi ideig pihenj\u00fcnk a sorozatok k\u00f6z\u00f6tt? Ez az ide\u00e1lis id\u0151 az izomn\u00f6veked\u00e9shez."},"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\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/#Melyik_jobb_30_masodpercet_1_percet_vagy_hosszabb_ideig_pihenni\" title=\"Melyik jobb: 30 m\u00e1sodpercet, 1 percet vagy hosszabb ideig pihenni?\">Melyik jobb: 30 m\u00e1sodpercet, 1 percet vagy hosszabb ideig pihenni?<\/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\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/#A_tudomanyos_kutatas_kulisszai_mogott_Hogyan_kerestek_az_igazsagot\" title=\"A tudom\u00e1nyos kutat\u00e1s kulissz\u00e1i m\u00f6g\u00f6tt: Hogyan kerest\u00e9k az igazs\u00e1got?\">A tudom\u00e1nyos kutat\u00e1s kulissz\u00e1i m\u00f6g\u00f6tt: Hogyan kerest\u00e9k az igazs\u00e1got?<\/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\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/#Mit_erdemes_ebbol_magunkkal_vinni\" title=\"Mit \u00e9rdemes ebb\u0151l magunkkal vinni?\">Mit \u00e9rdemes ebb\u0151l magunkkal vinni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>K\u00e9pzelj el egy klasszikus edz\u0151termi jelenetet. Befejezel egy sorozatot, \u00e9s 30 m\u00e1sodperc m\u00falva m\u00e1r kezded is a k\u00f6vetkez\u0151t. M\u00e1skor szorgalmasan sz\u00e1molod a h\u00e1rom percet, mik\u00f6zben a k\u00f6z\u00f6ss\u00e9gi m\u00e9di\u00e1t g\u00f6rgeted. De melyik a helyes, ha a c\u00e9l a maxim\u00e1lis izomn\u00f6veked\u00e9s? A <strong>sorozatok k\u00f6z\u00f6tti pihen\u0151id\u0151 hossza<\/strong> az egyik legink\u00e1bb al\u00e1becs\u00fclt, m\u00e9gis abszol\u00fat kulcsfontoss\u00e1g\u00fa v\u00e1ltoz\u00f3, amely meghat\u00e1rozza az edz\u00e9s siker\u00e9t.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szerencs\u00e9re m\u00e1r nem kell csak tal\u00e1lgatnunk \u00e9s az \u00e9rz\u00e9seinkre hagyatkoznunk. Egy 2024-es tudom\u00e1nyos elemz\u00e9s arra \u00f6sszpontos\u00edtott, hogy megtal\u00e1lja azt az \u201earany k\u00f6z\u00e9putat\u201d az izomn\u00f6veked\u00e9shez. Kider\u00fclt, hogy <span style=\"margin: 0px; padding: 0px;\">a t\u00e9nyez\u0151k, mint p\u00e9ld\u00e1ul a <strong>mechanikai fesz\u00fclts\u00e9g, az izomk\u00e1rosod\u00e1s \u00e9s a metabolikus stressz<\/strong> mellett a pihen\u00e9sre ford\u00edtott id\u0151 is d\u00f6nt\u0151 szerepet j\u00e1tszik az \u00e1ltal\u00e1nos eredm\u00e9nyben<\/span>. Ebben a cikkben ez\u00e9rt m\u00e9lyebben megvizsg\u00e1ljuk ezt a k\u00e9rd\u00e9st, \u00e9s megmutatjuk, <strong>melyik pihen\u0151id\u0151 a legjobb az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9hez, \u00e9s mi\u00e9rt.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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=\"Melyik_jobb_30_masodpercet_1_percet_vagy_hosszabb_ideig_pihenni\"><\/span>Melyik jobb: 30 m\u00e1sodpercet, 1 percet vagy hosszabb ideig pihenni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Miel\u0151tt belemer\u00fcln\u00e9nk mag\u00e1ba a tanulm\u00e1nyba, foglaljuk \u00f6ssze, hogyan osztj\u00e1k fel a tud\u00f3sok \u00e1ltal\u00e1ban a pihen\u0151id\u0151ket, \u00e9s mi t\u00f6rt\u00e9nik a testben ezalatt. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 3]<\/mark><\/sup> Alapvet\u0151en h\u00e1rom f\u0151 kateg\u00f3ria l\u00e9tezik.<\/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. R\u00f6vid pihen\u0151k (legfeljebb 60 m\u00e1sodperc)<\/h3>\n\n\n\n<p>Ezek a pihen\u0151k, gyakran 30 m\u00e1sodperc k\u00f6r\u00fcliek, jellemz\u0151ek a <strong>k\u00f6r- vagy <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/8-hetes-hiit-edzes-a-hatekonyabb-zsiregeteshez\/\"><strong>HIIT<\/strong><\/a><strong> edz\u00e9sekre<\/strong>. Nagy mennyis\u00e9g\u0171 salakanyag felhalmoz\u00f3d\u00e1s\u00e1hoz vezetnek az izmokban, mint p\u00e9ld\u00e1ul lakt\u00e1t vagy hidrog\u00e9nionok. Ez <strong>er\u0151s metabolikus stresszt<\/strong> okoz. Ez pozit\u00edv lehet az izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l, mert egyes tanulm\u00e1nyok szerint serkenti a metabolitok <strong>termel\u0151d\u00e9s\u00e9t<\/strong> \u00e9s a <strong>hormonok<\/strong> r\u00f6vid t\u00e1v\u00fa n\u00f6veked\u00e9s\u00e9t. Ide tartozik a n\u00f6veked\u00e9si hormon vagy az IGF-1, b\u00e1r ennek a hormon\u00e1lis ingadoz\u00e1snak az izomn\u00f6veked\u00e9sre gyakorolt hat\u00e1s\u00e1t a modern tudom\u00e1ny ink\u00e1bb megk\u00e9rd\u0151jelezi. H\u00e1tr\u00e1nya azonban a <strong>nagy f\u00e1radts\u00e1g<\/strong>, ami megakad\u00e1lyozhatja, hogy annyi <a href=\"https:\/\/gymbeam.hu\/blog\/hany-ismetlest-kell-elvegezni-a-fogyashoz-vagy-izomnovekedeshez\/\">ism\u00e9tl\u00e9st<\/a> v\u00e9gezz, vagy olyan neh\u00e9z s\u00falyt emelj, ami <strong>cs\u00f6kkenti az \u00e1ltal\u00e1nos munkamennyis\u00e9get.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/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=\"4473,5358,6421,36025,50959,73135\" ><\/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<h3 class=\"wp-block-heading\">2. K\u00f6zepes pihen\u0151k (60\u201390 m\u00e1sodperc)<\/h3>\n\n\n\n<p><strong>Az egy-m\u00e1sf\u00e9l perces<\/strong> pihen\u0151k ide\u00e1lis kompromisszumot jelenthetnek. M\u00e9g mindig el\u00e9g r\u00f6videk ahhoz, hogy jelent\u0151s metabolikus stresszt hozzanak l\u00e9tre az izomban, de ugyanakkor <strong>elegend\u0151 id\u0151t biztos\u00edtanak az energiarakt\u00e1rak r\u00e9szleges helyre\u00e1ll\u00edt\u00e1s\u00e1ra<\/strong> (ATP \u00e9s kreatin-foszf\u00e1t) \u00e9s a f\u00e1radts\u00e1g\u00e9rt felel\u0151s anyagok egy r\u00e9sz\u00e9nek elt\u00e1vol\u00edt\u00e1s\u00e1ra. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hossz\u00fa pihen\u0151k (2\u20135 perc)<\/h3>\n\n\n\n<p>A hossz\u00fa pihen\u0151id\u0151k seg\u00edtenek <strong>szinte teljesen felt\u00f6lteni az izom \u201eakkumul\u00e1torait\u201d<\/strong>, azaz helyre\u00e1ll\u00edtani a <strong>gyors energia ATP \u00e9s foszfokreatin tartal\u00e9kait<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark> Ennek k\u00f6sz\u00f6nhet\u0151en k\u00e9pes leszel <strong>maxim\u00e1lis er\u0151t kifejteni \u00e9s <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/online-1rm-egy-ismetleses-maximum-kalkulator\/\"><strong>nehezebb s\u00falyt<\/strong><\/a> emelni a k\u00f6vetkez\u0151 sorozatban, ami kulcsfontoss\u00e1g\u00fa az <strong>\u00fagynevezett mechanikai fesz\u00fclts\u00e9ghez, ami az izomn\u00f6veked\u00e9s m\u00e1sik fontos stimulusa<\/strong>. Ezek a pihen\u0151k ide\u00e1lisak a maxim\u00e1lis er\u0151edz\u00e9shez, \u00e9s lehet\u0151v\u00e9 teszik az idegrendszer jobb regener\u00e1l\u00f3d\u00e1s\u00e1t is. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png\" alt=\"Er\u0151edz\u00e9s\" class=\"wp-image-750600\" title=\"Er\u0151edz\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/foto-clanek-11-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_tudomanyos_kutatas_kulisszai_mogott_Hogyan_kerestek_az_igazsagot\"><\/span>A tudom\u00e1nyos kutat\u00e1s kulissz\u00e1i m\u00f6g\u00f6tt: Hogyan kerest\u00e9k az igazs\u00e1got?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s most t\u00e9rj\u00fcnk r\u00e1 Singer \u00e9s csapata elemz\u00e9s\u00e9re. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> A tud\u00f3sok apr\u00f3l\u00e9kos munk\u00e1ba kezdtek. T\u00f6bb sz\u00e1z tanulm\u00e1nyt vizsg\u00e1ltak \u00e1t, \u00e9s v\u00e9g\u00fcl <strong>9 legmagasabb min\u0151s\u00e9g\u0171t v\u00e1lasztottak ki, amelyek megfeleltek a szigor\u00fa krit\u00e9riumoknak<\/strong>. Pontos <strong>izomm\u00e9r\u00e9si m\u00f3dszereket (p\u00e9ld\u00e1ul DEXA, ultrahang vagy biopszia)<\/strong> kellett alkalmazniuk, egy\u00e9rtelm\u0171en <strong>defini\u00e1lniuk kellett a pihen\u0151id\u0151k hossz\u00e1t<\/strong>, \u00e9s <strong>legal\u00e1bb 4 hetes id\u0151tartamnak<\/strong> kellett megfelelni\u00fck. \u00c9rdemes megjegyezni azt is, hogy a kilenc kiv\u00e1lasztott tanulm\u00e1ny k\u00f6z\u00fcl hatot kezd\u0151 vagy k\u00f6z\u00e9phalad\u00f3 sportol\u00f3kkal v\u00e9geztek, m\u00edg a fennmarad\u00f3 h\u00e1rom esetben tapasztalt atl\u00e9t\u00e1kat vizsg\u00e1ltak.    <\/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\">A sorozatok k\u00f6z\u00f6tti ide\u00e1lis pihen\u0151id\u0151 az izomn\u00f6veked\u00e9shez <\/h3>\n\n\n\n<p>A tanulm\u00e1ny eredm\u00e9nyei a grafikonon l\u00e1that\u00f3k a legjobban, amely \u00f6sszehasonl\u00edtja az egyes pihen\u0151id\u0151k hat\u00e1sm\u00e9rt\u00e9k\u00e9t.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1398\" height=\"1124\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52.png\" alt=\"\" class=\"wp-image-752224\" title=\"Pihen\u0151id\u0151 grafikon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52.png 1398w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52-400x322.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-09-at-12.38.52-1124x904.png 1124w\" sizes=\"auto, (max-width: 1398px) 100vw, 1398px\" \/><\/figure>\n\n\n\n<p>Ne ijedj meg a bonyolult nevekt\u0151l. A f\u00fcgg\u0151leges tengelyen k\u00fcl\u00f6nb\u00f6z\u0151 pihen\u0151id\u0151ket l\u00e1tunk. De a legfontosabb a <strong>v\u00edzszintes tengely, amely a hat\u00e1sm\u00e9rt\u00e9ket mutatja.<\/strong> Egyszer\u0171en k\u00e9pzeld el egy pontsz\u00e1mk\u00e9nt, amely megmondja, mennyire seg\u00edtett egy adott pihen\u0151id\u0151 az izmok n\u00f6veked\u00e9s\u00e9ben. <strong>Min\u00e9l ink\u00e1bb jobbra tol\u00f3dik a sz\u00ednes domb \u00e9s annak cs\u00facsa, ann\u00e1l jobb eredm\u00e9nyt \u00e9rt el a pihen\u0151.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Els\u0151 pillant\u00e1sra egy\u00e9rtelm\u0171 gy\u0151ztes l\u00e1that\u00f3. A legjobb eredm\u00e9nyt a <strong>k\u00e9kesz\u00f6ld g\u00f6rbe<\/strong> \u00e9rte el, amely a <strong>k\u00f6zepes<\/strong>, <strong>61\u2013119 m\u00e1sodperces<\/strong> pihen\u0151ket k\u00e9pviseli. Ennek a cs\u00facspontja van a legink\u00e1bb jobboldalt, ami a legnagyobb pozit\u00edv hat\u00e1st jelzi az izomhipertr\u00f3fi\u00e1ra. Szorosan m\u00f6g\u00f6tte van a z\u00f6ld g\u00f6rbe<strong>, egy hossz\u00fa, 120\u2013179 m\u00e1sodperces pihen\u0151.<\/strong> A m\u00e1sik k\u00e9t kateg\u00f3ria, azaz a <strong>r\u00f6vid pihen\u0151k (&lt;60 mp<\/strong>) \u00e9s a <strong>nagyon hossz\u00faak (&gt;180 mp)<\/strong>, az elemz\u00e9sben a legink\u00e1bb balodalt helyezkedtek el, ami a grafikonon az \u00e1ltal\u00e1nos izomhipertr\u00f3fi\u00e1ra gyakorolt gyeng\u00e9bb hat\u00e1st jelzi.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahogy a tanulm\u00e1ny szerz\u0151i is t\u00e1rgyalj\u00e1k, \u00fagy t\u0171nik, sem a t\u00fal r\u00f6vid, sem a t\u00fal hossz\u00fa pihen\u0151k nem ide\u00e1lisak. A k\u00f6zepes hossz\u00fas\u00e1g\u00fa pihen\u0151 a legjobban \u00f6tv\u00f6zi mindk\u00e9t vil\u00e1g el\u0151nyeit: el\u00e9g r\u00f6vid ahhoz, hogy kiv\u00e1ltsa a k\u00edv\u00e1nt metabolikus stresszt, \u00e9s ugyanakkor el\u00e9g hossz\u00fa ahhoz, hogy helyre\u00e1ll\u00edtsa az energiatartal\u00e9kokat az er\u0151 \u00e9s a munkamennyis\u00e9g fenntart\u00e1s\u00e1hoz. \u00cdgy nem kell \u00f6r\u00f6kk\u00e9 a padon t\u00f6ltened az id\u0151t. A k\u00f6zepesen hossz\u00fa pihen\u0151kkel lend\u00fcletes temp\u00f3t tarthatsz, \u00e9s a legt\u00f6bbet hozhatod ki az izomn\u00f6veked\u00e9st c\u00e9lz\u00f3 edz\u00e9sedb\u0151l.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a tanulm\u00e1ny azt sugallja, hogy statisztikai szempontb\u00f3l a 90 m\u00e1sodpercn\u00e9l hosszabb pihen\u0151k m\u00e1r nem hoznak tov\u00e1bbi b\u00f3nuszt az izomn\u00f6veked\u00e9sben az \u00e1tlagos sportol\u00f3 sz\u00e1m\u00e1ra, maguk a szerz\u0151k is r\u00e1mutatnak a korl\u00e1tok r\u00e9szben, hogy <strong>az edz\u00e9s t\u00edpusa kulcsfontoss\u00e1g\u00fa szerepet j\u00e1tszik.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neh\u00e9z guggol\u00e1sok vagy felh\u00faz\u00e1sok eset\u00e9n a f\u00e1radts\u00e1g (nemcsak izomf\u00e1radts\u00e1g, hanem l\u00e9gz\u00e9si f\u00e1radts\u00e1g is) sokkal kor\u00e1bban jelentkezik, mint izol\u00e1lt gyakorlatokn\u00e1l. A gyakorlatban ez\u00e9rt az edz\u0151k egyet\u00e9rtenek abban, hogy m\u00edg <strong>a bicepszhez 90 m\u00e1sodperc is elegend\u0151,<\/strong> addig a <strong>komplex gyakorlatokn\u00e1l<\/strong> biztons\u00e1gosabb <strong>t\u00f6bb id\u0151t<\/strong> adni a testnek, hogy ne vesz\u00edts feleslegesen t\u00fal sok er\u0151t \u00e9s \u00e1ltal\u00e1nos munkamennyis\u00e9get a k\u00f6vetkez\u0151 sorozatban.  <\/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\">Gyors puska: Mennyi ideig pihenj\u00fcnk a sorozatok k\u00f6z\u00f6tt bicepsz vagy felh\u00faz\u00e1s eset\u00e9n?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Gyakorlat t\u00edpusa<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>P\u00e9ld\u00e1k<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Aj\u00e1nlott pihen\u0151id\u0151<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Egy\u00edz\u00fcletes (izol\u00e1lt)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsz hajl\u00edt\u00e1s, l\u00e1bny\u00fajt\u00e1s, oldalemel\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201390 m\u00e1sodperc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ezekn\u00e9l a gyakorlatokn\u00e1l 90 m\u00e1sodperc felett m\u00e1r nem r\u00f6gz\u00edtettek tov\u00e1bbi b\u00f3nuszt az izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u00f6bb\u00edz\u00fcletes (komplex)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Fekvenyom\u00e1s, l\u00e1btol\u00e1s, h\u00faz\u00f3dzkod\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20133 perc<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">A hosszabb pihen\u0151 seg\u00edt fenntartani a munkamennyis\u00e9get (ism\u00e9tl\u00e9ssz\u00e1mot), ami r\u00f6vid pihen\u0151 eset\u00e9n nagym\u00e9rt\u00e9kben cs\u00f6kken a komplex gyakorlatokn\u00e1l.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>A legnehezebb er\u0151gyakorlatok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s, felh\u00faz\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3 perc vagy t\u00f6bb<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">A combokra vonatkoz\u00f3 al-elemz\u00e9s kimutatta, hogy a nagyon hossz\u00fa pihen\u0151k (\u2265180 mp) enyhe el\u0151nnyel j\u00e1rtak a jobb izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l.<\/td><\/tr><\/tbody><\/table><\/figure>\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 t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogyan \u00e1ll\u00edts \u00f6ssze egy teljes edz\u00e9srendszert, olvasd el cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/hogy-allitsunk-ossze-egy-minosegi-edzestervet-probaljatok-ki-gyakorlatokat-a-fitnesz-celotok-alapjan\/\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze egy min\u0151s\u00e9gi edz\u00e9stervet?<\/strong><\/a> <\/li>\n\n\n\n<li>\u00c9s ha \u00e9ppen nincs lehet\u0151s\u00e9ged edz\u0151terembe menni, hasznos lehet \u00fatmutat\u00f3nk: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-allitsunk-ossze-hatekony-otthoni-edzestervet\/\"><strong>Hogyan \u00e1ll\u00edtsunk \u00f6ssze hat\u00e9kony otthoni edz\u00e9stervet?<br><\/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_ebbol_magunkkal_vinni\"><\/span>Mit \u00e9rdemes ebb\u0151l magunkkal vinni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ide\u00e1lis pihen\u0151id\u0151 megtal\u00e1l\u00e1sa kulcsfontoss\u00e1g\u00fa a hat\u00e9kony edz\u00e9shez. Ahogy egy \u00faj tudom\u00e1nyos elemz\u00e9s kimutatta, a maxim\u00e1lis izomn\u00f6veked\u00e9shez (a legt\u00f6bb gyakorlatn\u00e1l) <strong>a leghat\u00e9konyabb 60 \u00e9s 90 m\u00e1sodperc k\u00f6z\u00f6tti pihen\u0151id\u0151<\/strong>. Ez az intervallum jelenti az ide\u00e1lis <strong>kompromisszumot<\/strong>, mert lehet\u0151v\u00e9 teszi a magas intenzit\u00e1s fenntart\u00e1s\u00e1t, \u00e9s ugyanakkor elegend\u0151 id\u0151t biztos\u00edt a regener\u00e1l\u00f3d\u00e1sra egy \u00fajabb megterhel\u0151 sorozat el\u0151tt. M\u00edg a tiszta er\u0151edz\u00e9shez \u00e9rdemes hosszabb ideig pihenni, addig a <strong>hipertr\u00f3fi\u00e1hoz ez az arany k\u00f6z\u00e9p\u00fat a legjobb v\u00e1laszt\u00e1s az izmaid sz\u00e1m\u00e1ra.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9s te \u00e1ltal\u00e1ban milyen hossz\u00fa pihe\u0151ket tartasz a sorozatok k\u00f6z\u00f6tt? Oszd meg vel\u00fcnk tapasztalataidat a hozz\u00e1sz\u00f3l\u00e1sokban. Ha tetszett a cikk, ne felejtsd el megosztani bar\u00e1taiddal, hogy \u0151k is tudj\u00e1k, hogyan \u00e1ll\u00edts\u00e1k be megfelel\u0151en a pihen\u0151id\u0151t a legjobb eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez.   <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>T\u00fal sok\u00e1ig vagy t\u00fal keveset pihensz a sorozatok k\u00f6z\u00f6tt? Mindkett\u0151 h\u00e1tr\u00e1ltathatja a fejl\u0151d\u00e9sedet. Cikk\u00fcnkben egy 2024-es tudom\u00e1nyos tanulm\u00e1nyra t\u00e1maszkodunk, \u00e9s felt\u00e1rjuk az optim\u00e1lis pihen\u0151id\u0151 hossz\u00e1t a maxim\u00e1lis izomhipertr\u00f3fia el\u00e9r\u00e9s\u00e9hez. Tudd meg, hogyan edzhetsz hat\u00e9konyabban.    <\/p>\n","protected":false},"author":251,"featured_media":753810,"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":[6456,7260,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-753805","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-eroedzes","10":"tag-izomtomeg-noveles","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mennyi ideig pihenj\u00fcnk a sorozatok k\u00f6z\u00f6tt? Ez az ide\u00e1lis id\u0151 az izomn\u00f6veked\u00e9shez. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan jav\u00edthat\u00f3 az izomn\u00f6veked\u00e9s? A kulcs a megfelel\u0151 pihen\u0151id\u0151 hossza. Egy \u00faj tanulm\u00e1ny felt\u00e1rta az ide\u00e1lis pihen\u0151id\u0151t a sorozatok k\u00f6z\u00f6tt a legjobb eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez.\" \/>\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\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mennyi ideig pihenj\u00fcnk a sorozatok k\u00f6z\u00f6tt? Ez az ide\u00e1lis id\u0151 az izomn\u00f6veked\u00e9shez. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan jav\u00edthat\u00f3 az izomn\u00f6veked\u00e9s? A kulcs a megfelel\u0151 pihen\u0151id\u0151 hossza. Egy \u00faj tanulm\u00e1ny felt\u00e1rta az ide\u00e1lis pihen\u0151id\u0151t a sorozatok k\u00f6z\u00f6tt a legjobb eredm\u00e9nyek el\u00e9r\u00e9s\u00e9hez.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-02T15:36:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-02T15:36:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2026\/01\/feature-6-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jan Caha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jan Caha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mennyi-ideig-pihenjunk-a-sorozatok-kozott-ez-az-idealis-ido-az-izomnovekedeshez\/\"},\"author\":{\"name\":\"Jan Caha\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878\"},\"headline\":\"Mennyi ideig pihenj\u00fcnk a sorozatok k\u00f6z\u00f6tt? 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