{"id":526,"date":"2023-04-26T10:49:54","date_gmt":"2023-04-26T10:49:54","guid":{"rendered":"https:\/\/world-of-gyms.com\/blog\/?p=526"},"modified":"2023-11-09T10:44:06","modified_gmt":"2023-11-09T10:44:06","slug":"fekvotamasz","status":"publish","type":"post","link":"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/fekvotamasz\/","title":{"rendered":"Minden, amit a fekv\u0151t\u00e1masz gyakorlat\u00e1r\u00f3l tudnod \u00e9rdemes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A fekv\u0151t\u00e1masz az egyik legn\u00e9pszer\u0171bb saj\u00e1t tests\u00falyos gyakorlat, r\u00e1ad\u00e1sul az egyik leghat\u00e9konyabb is. Szinte mindenki ismeri, hiszen m\u00e9g iskol\u00e1sk\u00e9nt a testnevel\u00e9s \u00f3r\u00e1k \u00e1lland\u00f3 eleme volt, de a sportol\u00f3k az iskola kij\u00e1r\u00e1sa ut\u00e1n sem hagyj\u00e1k el.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahhoz azonban, hogy val\u00f3ban sz\u00e9p eredm\u00e9nyeket tudjon hozni \u00e9s a megfelel\u0151 izomcsoportokat fejlessze, tudnod kell, hogy:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mik\u00e9nt n\u00e9z ki egy helyes, szab\u00e1lyos fekv\u0151t\u00e1masz<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mit kell \u00e9rezned, ha fekv\u0151t\u00e1maszozol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">milyen hat\u00e1sa lesz r\u00e1d n\u00e9h\u00e1ny h\u00e9t vagy h\u00f3nap m\u00falva<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A fekv\u0151t\u00e1masz teh\u00e1t, mint minden m\u00e1s sportgyakorlat csak akkor er\u0151s\u00edt, ha megfelel\u0151en v\u00e9gzed. Az al\u00e1bbiakban mindent megmutatunk r\u00f3la!<\/span><\/p>\n<h2><b>A fekv\u0151t\u00e1masz eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sai: milyen izomcsoportokat fejleszt?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A saj\u00e1t tests\u00falyos edz\u00e9st sokan lesajn\u00e1lj\u00e1k, mondv\u00e1n sosem lesz olyan hat\u00e9kony, mintha extra s\u00falyokat haszn\u00e1ln\u00e1l. Nos, ez csak r\u00e9szben igaz, hiszen a gyakorlatok vari\u00e1lhat\u00f3ak, \u00e9s ahogy p\u00e9ld\u00e1ul a <a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/plank-edzesterv-az-egyik-legjobb-erosito-gyakorlat\/\">plank gyakorlatn\u00e1l is \u00edrtuk<\/a>: a k\u00fcl\u00f6nb\u00f6z\u0151 kivitelez\u00e9si m\u00f3dok k\u00fcl\u00f6nb\u00f6z\u0151 izomcsoportokat terhelnek, ez\u00e1ltal a fejl\u0151d\u00e9s\u00fcnkkel p\u00e1rhuzamosan n\u00f6velhetj\u00fck a terhel\u00e9st, \u00edgy nem \u00e1ll meg a n\u00f6veked\u00e9s egy adott szint ut\u00e1n sem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ha erre odafigyelsz \u00e9s lelkiismeretesen csin\u00e1lod, az al\u00e1bbi dolgokat fogod tapasztalni az id\u0151 m\u00fal\u00e1s\u00e1val:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A legnagyobb terhel\u00e9st a felkarod h\u00e1ts\u00f3 r\u00e9sze, a tricepszed fogja kapni.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Terhel\u00e9st fog kapni a melled is, min\u00e9l jobban leereszted magad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A kulcscsont k\u00f6r\u00fcli tart\u00f3izmok is fejl\u0151dni fognak.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A t\u00f6rzsizomzatod is er\u0151s\u00f6dni fog, hiszen tartanod kell a cs\u00edp\u0151det.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Javulni fog az egyens\u00faly\u00e9rz\u00e9ked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Az izmaid rugalmasabbak lesznek (f\u0151leg <\/span><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/par-tipp-hogy-megorizd-az-egeszseged-ha-ulomunkat-vegzel\/\"><span style=\"font-weight: 400;\">\u00fcl\u0151munka<\/span><\/a><span style=\"font-weight: 400;\"> eset\u00e9n).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A v\u00e1llad k\u00f6r\u00fcli stabiliz\u00e1l\u00f3 izmok is dolgozni fognak.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A fekv\u0151t\u00e1masznak teh\u00e1t sz\u00e1mtalan eg\u00e9szs\u00e9g\u00fcgyi el\u0151nye van, amennyiben helyesen v\u00e9gezz\u00fck, r\u00e1ad\u00e1sul g\u00e9pekre, szabad s\u00falyokra \u00e9s egy\u00e9b kieg\u00e9sz\u00edt\u0151kre sem lesz sz\u00fcks\u00e9g az elv\u00e9gz\u00e9s\u00e9hez, ak\u00e1r <\/span><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/otthoni-edzes-kezdoknek\/\"><span style=\"font-weight: 400;\">otthonr\u00f3l<\/span><\/a><span style=\"font-weight: 400;\"> is v\u00e9gezheted! De hogyan?<\/span><\/p>\n<h2><b>A helyes, szab\u00e1lyos fekv\u0151t\u00e1masz<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A fekv\u0151t\u00e1masz l\u00e9nyege az, hogy a tricepsz \u00e9s a mell kapja a terhel\u00e9s nagy r\u00e9sz\u00e9t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mag\u00e1t az alap\u00e1ll\u00e1st sokan ismerik, de r\u00f6viden bemutatva: a v\u00edzszintesen helyezked\u00fcnk el (a f\u00f6lddel p\u00e1rhuzamosan), a tenyer\u00fcnket k\u00f6r\u00fclbel\u00fcl a v\u00e1llunkn\u00e1l a f\u00f6ldre helyezz\u00fck, a l\u00e1bunkkal pedig \u00fagy tesz\u00fcnk, mintha l\u00e1bujjhegyre akarn\u00e1nk \u00e1llni.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ezt k\u00f6vet\u0151en kinyomjuk magunkat, \u00fagy, hogy a fej\u00fcnket \u00e9s a cs\u00edp\u0151nket megtartjuk, ez\u00e1ltal a test\u00fcnket kiegyenes\u00edtj\u00fck.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Az \u00edz\u00fcleteink v\u00e9delme \u00e9rdek\u00e9ben pr\u00f3b\u00e1ljuk kiss\u00e9 hajl\u00edtva tartani a k\u00f6ny\u00f6k\u00fcnket m\u00e9g a legmagasabb ponton is, ne akasszuk ki. Ezzel a terhel\u00e9st is megn\u00f6velj\u00fck, hiszen az izmaink fesz\u00edtve maradnak m\u00e9g a kinyom\u00e1s ut\u00e1n is, nem ernyednek el.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ez eleinte neh\u00e9z lehet, ez\u00e9rt van egy k\u00f6nny\u00edtett v\u00e1ltozata is: tegy\u00fck le a t\u00e9rd\u00fcnket a f\u00f6ldre, \u00edgy a karjainknak \u00e9s mell\u00fcnknek csak a fels\u0151test\u00fcnket kell megemelnie.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-527\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-1024x683.jpg\" alt=\"Szabalyos-fekvotamasz\" width=\"1024\" height=\"683\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-1024x683.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-300x200.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-768x512.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-1536x1024.jpg 1536w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/04\/young-yogi-attractive-woman-chaturanga-dandasana-pose-loft-b-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Azt is vari\u00e1lhatjuk, hogy a k\u00f6ny\u00f6k\u00fcnket hol tartjuk:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A test\u00fcnk mell\u00e9 szor\u00edtva f\u0151leg a tricepsz\u00fcnk kapja a terhel\u00e9st.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A k\u00f6ny\u00f6k\u00fcnket eltartva, a felkarunkat a test\u00fcnkre mer\u0151legesen tartva jobban bekapcsol\u00f3dnak a mellizmok.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A kinyom\u00e1s ut\u00e1n engedj\u00fck vissza magunkat. Min\u00e9l k\u00f6zelebb ker\u00fcl\u00fcnk a f\u00f6ldh\u00f6z, ann\u00e1l szab\u00e1lyosabb lesz a gyakorlat. Azonban itt is \u00fcgyelj\u00fcnk arra, amire a kinyom\u00e1sn\u00e1l: ne engedj\u00fck, hogy az izmaink elernyedjenek, teh\u00e1t ne fek\u00fcdj\u00fcnk le hassal a f\u00f6ldre, n\u00e9h\u00e1ny millim\u00e9terrel felette \u00e1lljunk meg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Amennyiben \u00edgy v\u00e9gezz\u00fck, biztosak lehet\u00fcnk benne, hogy egyre t\u00f6bbet lesz\u00fcnk k\u00e9pesek csin\u00e1lni. Ha pedig kin\u0151tt\u00fck a gyakorlatot, kezdj\u00fck el vari\u00e1lni a k\u00fcl\u00f6nb\u00f6z\u0151 testtart\u00e1sokat!<\/span><\/p>\n<h2><b>Hogyan v\u00e1gj bele?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A fekv\u0151t\u00e1masz egy nagyon n\u00e9pszer\u0171 gyakorlat, a szabad tests\u00falyos edz\u00e9sek egyik alapeleme.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sokan nem tudj\u00e1k, de az er\u0151s\u00edt\u00e9s mellett rehabilit\u00e1ci\u00f3ra is kiv\u00e1l\u00f3an alkalmas \u2014 \u00e9rdemes azonban \u00fcgyelni a fokozatoss\u00e1gra.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pr\u00f3b\u00e1ld ki a cikkben le\u00edrtakat, de el\u0151sz\u00f6r mindig a gyakorlat szab\u00e1lyoss\u00e1g\u00e1ra figyelj \u00e9s csak lassan, l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre nehez\u00edts!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ha pedig biztosra szeretn\u00e9l menni, hogy helyesen v\u00e9gzed, \u00e9rdemes lehet <\/span><a href=\"https:\/\/world-of-gyms.com\/\"><span style=\"font-weight: 400;\">keresni egy olyan szem\u00e9lyi edz\u0151t<\/span><\/a><span style=\"font-weight: 400;\">, aki online (is) tart edz\u00e9seket, ez\u00e1ltal bemutathatja neked a fekv\u0151t\u00e1masz \u00e9s m\u00e1s otthoni gyakorlatok helyes elv\u00e9gz\u00e9s\u00e9nek m\u00f3dj\u00e1t \u2013 a legjobbat hozva ki bel\u0151led!<\/span><\/p>\n\n<div class=\"row\">\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/31goVR2vjF6YfGa1jpElxGmj3BtWp9b4.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/sajben-soma\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Sajben Soma<\/h3>\n                            <\/div>\n                            Soma testnevel\u0151 tan\u00e1r \u00e9s edz\u0151, c\u00e9lja seg\u00edteni mindenkinek, aki emelni szeretn\u00e9 az \u00e9letmin\u0151s\u00e9g\u00e9t! N\u00e1la csoportos edz\u00e9s is el\u00e9rhet\u0151!                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/sajben-soma\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/sajben-soma\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/HUVDv0Mg_WXD1sWqs95-Z7SWPQTt_4ZV.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/krassoy-kata\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Krass\u00f3y Kata<\/h3>\n                            <\/div>\n                            M\u00e9g nem tal\u00e1ltad meg a megfelel\u0151 edz\u00e9sform\u00e1t? Kata ebben biztosan nagy seg\u00edts\u00e9gedre lesz, ak\u00e1r angol vagy francia nyelven is. Foglalj n\u00e1la id\u0151pontot                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/krassoy-kata\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/krassoy-kata\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n        <div class=\"col-12 col-md-6 col-lg-4\">\n        <div class=\"card card--service\">\n            <div class=\"row\">\n                <div class=\"col-12 start\">\n                    <div class=\"img-wrapper\" style=\"background-image: url(https:\/\/world-of-gyms.com\/uploads\/We9EdSJiaWPjI6q3t5qkKhy7A1XTBmWf.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/klein-botond-1\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                <\/div>\n                <div class=\"col-12 end\">\n                    <div>\n                        <div class=\"inner-wrapper\">\n                            <div class=\"heading-wrapper\">\n                                <h3>Klein Botond<\/h3>\n                            <\/div>\n                            Botondn\u00e1l k\u00f6z\u00f6sen keresitek meg az igaz\u00e1n hozz\u00e1d ill\u0151 mozg\u00e1sform\u00e1t. Szem\u00e9lyesen vagy online, ahogy Neked k\u00e9nyelmesebb                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/klein-botond-1\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/klein-botond-1\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/div>\n\n\n<p><b>A World of Gyms Magyarorsz\u00e1g leg\u00fajabb edz\u00e9s \u00e9s edz\u0151 keres\u0151 szolg\u00e1ltat\u00e1sa. Ha \u00fagy \u00e9rzed igazi profira van sz\u00fcks\u00e9ged az edz\u00e9shez, akkor <\/b><a href=\"http:\/\/wog24.hu\/kereso\"><b>v\u00e1laszd ki a hozz\u00e1d ill\u0151 edz\u00e9st\u00edpust \u00e9s keress szem\u00e9lyi edz\u0151t<\/b><\/a><b> gyorsan \u00e9s egyszer\u0171en, majd foglalj hozz\u00e1 id\u0151pontot, ahogy neked k\u00e9nyelmes!<\/b><\/p>\n<p><b>N\u00e1lunk nincs kock\u00e1zat, hiszen ha az els\u0151 edz\u00e9s nem tetszik, azonnal visszaadjuk az \u00e1r\u00e1t!<\/b><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>A fekv\u0151t\u00e1masz az egyik legn\u00e9pszer\u0171bb saj\u00e1t tests\u00falyos gyakorlat, r\u00e1ad\u00e1sul az egyik leghat\u00e9konyabb is. Szinte mindenki ismeri, hiszen m\u00e9g iskol\u00e1sk\u00e9nt a testnevel\u00e9s \u00f3r\u00e1k \u00e1lland\u00f3 eleme volt, de a sportol\u00f3k az iskola kij\u00e1r\u00e1sa ut\u00e1n sem hagyj\u00e1k el. Ahhoz azonban, hogy val\u00f3ban sz\u00e9p eredm\u00e9nyeket tudjon hozni \u00e9s a megfelel\u0151 izomcsoportokat fejlessze, tudnod kell, hogy: mik\u00e9nt n\u00e9z ki egy [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":4,"featured_media":528,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68,101,2],"tags":[77,142,83,88,106],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"Mi\u00e9rt olyan n\u00e9pszer\u0171 a fekv\u0151t\u00e1masz, hogy m\u00e9g az iskol\u00e1k torna\u00f3r\u00e1in is alkalmazz\u00e1k? Milyen izomcsoportokat fejleszt? 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