{"id":676,"date":"2023-07-04T07:03:09","date_gmt":"2023-07-04T07:03:09","guid":{"rendered":"https:\/\/world-of-gyms.com\/blog\/?p=676"},"modified":"2024-02-08T09:20:33","modified_gmt":"2024-02-08T09:20:33","slug":"tomegnovelo-edzesterv","status":"publish","type":"post","link":"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/tomegnovelo-edzesterv\/","title":{"rendered":"T\u00f6megn\u00f6vel\u0151 edz\u00e9sterv \u00e9s \u00e9trend"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A test\u00e9p\u00edt\u00e9s, a di\u00e9ta \u00e9s a t\u00f6megn\u00f6vel\u00e9s mind-mind kulcsfontoss\u00e1g\u00fa szerepet j\u00e1tszanak az \u00e1ltal\u00e1nos fizikai er\u0151nl\u00e9t \u00e9s eg\u00e9szs\u00e9g fel\u00e9 vezet\u0151 \u00faton. A s\u00falyokkal t\u00f6rt\u00e9n\u0151 testedz\u00e9s egy igen hat\u00e9kony eszk\u00f6z, amely nemcsak az er\u0151nl\u00e9tet \u00e9p\u00edti, hanem hozz\u00e1j\u00e1rul az izomgyarapod\u00e1s, ez\u00e1ltal az eszt\u00e9tikai fejl\u0151d\u00e9shez is.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A konditermi edz\u00e9seket \u00e1ltal\u00e1ban k\u00e9t r\u00e9szre bonthatjuk att\u00f3l f\u00fcgg\u0151en, hogy mi a c\u00e9lunk:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">di\u00e9ta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">t\u00f6megn\u00f6vel\u00e9s<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A di\u00e9t\u00e1k, amelyek k\u00f6z\u00e9ppontj\u00e1ban az \u00e9tkez\u00e9s, a kardio edz\u00e9s \u00e9s a kal\u00f3riadeficit \u00e1ll, a karcs\u00fabb, sz\u00e1razabb testalkat el\u00e9r\u00e9s\u00e9re \u00f6sszpontos\u00edt, m\u00edg a t\u00f6megn\u00f6vel\u00e9s a kal\u00f3riat\u00f6bbletet, a s\u00falyemel\u00e9st \u00e9s a sz\u00e9nhidr\u00e1tban gazdag \u00e9trendet foglalja mag\u00e1ban az izomn\u00f6veked\u00e9s el\u0151seg\u00edt\u00e9se \u00e9rdek\u00e9ben.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A cikkben ez ut\u00f3bbir\u00f3l lesz sz\u00f3.<\/span><\/p>\n<h2><b>A t\u00f6megn\u00f6vel\u00e9s alapjai<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Az <\/span><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/izomtomeg-noveles\/\"><span style=\"font-weight: 400;\">izomt\u00f6meg n\u00f6vel\u00e9s<\/span><\/a><span style=\"font-weight: 400;\"> eg\u00e9szs\u00e9ges \u00e9s fenntarthat\u00f3 m\u00f3don a megfelel\u0151 \u00e9trend, a testmozg\u00e1s \u00e9s a pihen\u00e9s megfelel\u0151 kombin\u00e1ci\u00f3j\u00e1val t\u00f6rt\u00e9nik. De vajon melyek a legfontosabb \u00f6sszetev\u0151i?<\/span><\/p>\n<p><b>Kal\u00f3riat\u00f6bblet:<\/b><span style=\"font-weight: 400;\"> A s\u00falygyarapod\u00e1shoz mindenekel\u0151tt t\u00f6bb kal\u00f3ri\u00e1t kell fogyasztani, mint amennyit a szervezet egy nap alatt felhaszn\u00e1l. Ez azt jelenti, hogy rendszeresen, eg\u00e9sz nap t\u00e1panyagban gazdag, kal\u00f3riad\u00fas \u00e9teleket kell fogyasztani, a feh\u00e9rj\u00e9ket, az \u00f6sszetett sz\u00e9nhidr\u00e1tokat \u00e9s az eg\u00e9szs\u00e9ges zs\u00edrokat el\u0151t\u00e9rbe helyezve.<\/span><\/p>\n<p><b>S\u00falyz\u00f3s edz\u00e9s<\/b><span style=\"font-weight: 400;\">: Az er\u0151nl\u00e9ti gyakorlatok, p\u00e9ld\u00e1ul a s\u00falyemel\u00e9s, elengedhetetlen az izomn\u00f6veked\u00e9shez \u00e9s a s\u00falygyarapod\u00e1shoz. Ez az edz\u00e9s mikroszakad\u00e1sokat okoz az izmokban, amelyek a pihen\u0151id\u0151szakokban helyre\u00e1llnak, s\u0151t, nagyobbra n\u0151nek, mint kor\u00e1bban \u2013 ez pedig v\u00e9g\u00fcl izomn\u00f6veked\u00e9shez vezet.<\/span><\/p>\n<p><b>Feh\u00e9rjebevitel<\/b><span style=\"font-weight: 400;\">: A megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje fogyaszt\u00e1sa kulcsfontoss\u00e1g\u00fa, mivel a feh\u00e9rj\u00e9k az izom \u00e9p\u00edt\u0151k\u00f6vei. A feh\u00e9rjebevitelt \u00e9rdemes elosztani a nap folyam\u00e1n, \u00e9s minden \u00e9tkez\u00e9sbe beiktatni egy feh\u00e9rjeforr\u00e1st.<\/span><\/p>\n<p><b>Pihen\u00e9s \u00e9s regener\u00e1l\u00f3d\u00e1s<\/b><span style=\"font-weight: 400;\">: A megfelel\u0151 alv\u00e1s \u00e9s pihen\u00e9s a s\u00falygyarapod\u00e1s alapvet\u0151 \u00f6sszetev\u0151i. A pihen\u00e9s sor\u00e1n \u00e9p\u00edti a szervezet az izmokat \u00e9s serkenti a n\u00f6veked\u00e9st a k\u00fcl\u00f6nb\u00f6z\u0151 hormonok el\u0151\u00e1ll\u00edt\u00e1s\u00e1val.<\/span><\/p>\n<p><b>K\u00f6vetkezetes fejl\u0151d\u00e9sk\u00f6vet\u00e9s<\/b><span style=\"font-weight: 400;\">: A fejl\u0151d\u00e9s rendszeres nyomon k\u00f6vet\u00e9se lehet\u0151v\u00e9 teszi, hogy sz\u00fcks\u00e9g szerint m\u00f3dos\u00edtsd a strat\u00e9gi\u00e1dat, ez\u00e1ltal tov\u00e1bbra is hat\u00e9konyan gyarapodhat a s\u00faly \u00e9s az izomt\u00f6meg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Amennyiben m\u00e1r fel\u00e9p\u00edtett\u00e9l egy alapot, egy adott izommennyis\u00e9get, akkor (\u00e9s csakis akkor) fontol\u00f3ra veheted a di\u00e9t\u00e1t is. A megfelel\u0151 sorrend teh\u00e1t az, hogy el\u0151sz\u00f6r t\u00f6meget n\u00f6velsz, \u00e9s csak ut\u00e1na adod le a felesleges zs\u00edrmennyis\u00e9get.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A di\u00e9t\u00e1t tudatosan \u00e9s hozz\u00e1\u00e9rt\u0151 m\u00f3don kell megval\u00f3s\u00edtani, magas feh\u00e9rjebevitelt fenntartva az izomt\u00f6meg meg\u0151rz\u00e9se \u00e9rdek\u00e9ben, mik\u00f6zben kal\u00f3riadeficitet hozol l\u00e9tre a szervezetedben a testzs\u00edr cs\u00f6kkent\u00e9se \u00e9rdek\u00e9ben. Ily m\u00f3don karcs\u00fa, sz\u00e1raz, de k\u00f6zben izmos testalkatot \u00e9rhetsz el an\u00e9lk\u00fcl, hogy elvesz\u00edten\u00e9d a t\u00f6megn\u00f6vel\u00e9s alatt nehezen megszerzett izmaidat.<\/span><\/p>\n<h2><b>T\u00f6megn\u00f6vel\u0151 \u00e9trend<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Az eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1shoz a t\u00e1panyagban gazdag \u00e9lelmiszerekre kell \u00f6sszpontos\u00edtanod, amelyek megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t, zs\u00edrt \u00e9s sz\u00e9nhidr\u00e1tot tartalmaznak:<\/span><\/p>\n<p><b>Feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszerek: <\/b><span style=\"font-weight: 400;\">A sov\u00e1ny h\u00fasok (p\u00e9ld\u00e1ul csirke, pulyka \u00e9s sov\u00e1ny marhah\u00fas), a hal, a toj\u00e1s, a tejterm\u00e9kek (p\u00e9ld\u00e1ul a joghurt vagy t\u00far\u00f3) \u00e9s a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rjeforr\u00e1sok (p\u00e9ld\u00e1ul lencse, csicseribors\u00f3 \u00e9s tofu) kiv\u00e1l\u00f3 v\u00e1laszt\u00e1snak bizonyulnak.<\/span><\/p>\n<p><b>Sz\u00e9nhidr\u00e1tok<\/b><span style=\"font-weight: 400;\">: Az \u00f6sszetett sz\u00e9nhidr\u00e1tokat \u00e9rdemes keresni, mint amilyen p\u00e9ld\u00e1ul a teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k, a barna rizs, a zab, quinoa, \u00e9desburgonya \u00e9s a teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r, t\u00e9szta.<\/span><\/p>\n<p><b>Eg\u00e9szs\u00e9ges zs\u00edrok<\/b><span style=\"font-weight: 400;\">: Az egyszeresen \u00e9s t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrok koncentr\u00e1lt kal\u00f3riaforr\u00e1st biztos\u00edtanak, \u00e9s elengedhetetlenek a hormontermel\u00e9shez, ami t\u00e1mogatja az izomn\u00f6veked\u00e9st. Az avok\u00e1d\u00f3, a di\u00f3f\u00e9l\u00e9k \u00e9s magvak, a zs\u00edros halak \u00e9s az ol\u00edvaolaj kiv\u00e1l\u00f3 forr\u00e1sok.<\/span><\/p>\n<p><b>Gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek<\/b><span style=\"font-weight: 400;\">: Ezek alapvet\u0151 vitaminokat, \u00e1sv\u00e1nyi anyagokat \u00e9s rostokat biztos\u00edtanak, amelyek t\u00e1mogatj\u00e1k az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9get \u00e9s az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t..<\/span><\/p>\n<p><b>Kal\u00f3riad\u00fas r\u00e1gcs\u00e1lnival\u00f3k<\/b><span style=\"font-weight: 400;\">: Az olyan \u00e9lelmiszerek, mint a di\u00f3f\u00e9l\u00e9k, magvak, aszalt gy\u00fcm\u00f6lcs\u00f6k nagyban seg\u00edtik a s\u00falygyarapod\u00e1st.<\/span><\/p>\n<p><b>Feh\u00e9rje- \u00e9s egy\u00e9b t\u00f6megn\u00f6vel\u0151 turmixok<\/b><span style=\"font-weight: 400;\">: Egyszer\u0171 m\u00f3dja a kal\u00f3ria- \u00e9s feh\u00e9rjebevitel n\u00f6vel\u00e9s\u00e9nek, k\u00fcl\u00f6n\u00f6sen akkor, ha nehezen megy az ev\u00e9s vagy kev\u00e9s az id\u0151d.<\/span><\/p>\n<h2><b>T\u00f6megn\u00f6vel\u0151 edz\u00e9s<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u00cdme a legjobb t\u00f6megn\u00f6vel\u0151 edz\u00e9sgyakorlatok, \u00e9s vele egy\u00fctt azok az izomcsoportok, amiket az edz\u00e9ssel megdolgoztathatsz:<\/span><\/p>\n<p><b>Mell<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u00e1rogat\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fekvenyom\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00f6nt\u00f6tt padon nyom\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c1th\u00faz\u00e1s<\/span><\/li>\n<\/ul>\n<p><b>H\u00e1t<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mellhez h\u00faz\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evez\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">H\u00faz\u00f3dzkod\u00e1s sz\u00e9les fog\u00e1ssal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Felh\u00faz\u00e1s<\/span><\/li>\n<\/ul>\n<p><b>V\u00e1ll<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oldalemel\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El\u0151re emel\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldalemel\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00e1llvonogat\u00e1s<\/span><\/li>\n<\/ul>\n<p><b>Bicepsz<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kalap\u00e1cs bicepszez\u00e9s v\u00e1ltott karral<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scott-pad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicepszez\u00e9s csig\u00e1val<\/span><\/li>\n<\/ul>\n<p><b>Tricepsz<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00f3r\u00fag\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tol\u00f3dzkod\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricepszez\u00e9s csig\u00e1val<\/span><\/li>\n<\/ul>\n<p><b>Has<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/plank\/\"><span style=\"font-weight: 400;\">Plank<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Haspr\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00e1bemelget\u00e9s<\/span><\/li>\n<\/ul>\n<p><b>L\u00e1b<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guggol\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combfesz\u00edt\u00e9s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00e1dliz\u00e1s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00e1btol\u00f3 g\u00e9p<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">V\u00e9g\u00fcl, de nem utols\u00f3 sorban: hogyan \u00e1ll \u00f6ssze mindez?<\/span><\/p>\n<h2><b>T\u00f6megn\u00f6vel\u0151 edz\u00e9sterv<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-677\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/beautiful-sports-couple-is-engaged-gym-1024x683.jpg\" alt=\"T\u00f6megn\u00f6vel\u0151 edz\u00e9sterv\" width=\"1024\" height=\"683\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/beautiful-sports-couple-is-engaged-gym-1024x683.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/beautiful-sports-couple-is-engaged-gym-300x200.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/beautiful-sports-couple-is-engaged-gym-768x512.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/beautiful-sports-couple-is-engaged-gym.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Az al\u00e1bbiakban egy minta t\u00f6megn\u00f6vel\u0151 edz\u00e9stervet mutatunk be \u2014 ez azonban b\u00e1tran v\u00e1ltoztathat\u00f3, m\u00f3dos\u00edthat\u00f3 \u00e9s szem\u00e9lyre szabhat\u00f3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Az egyes napokhoz hozz\u00e1rendelj\u00fck a gyakorlatokat, illetve a gyakorlatokon bel\u00fcl a sorozatok \u00e9s a sz\u00e9ri\u00e1k sz\u00e1m\u00e1t is meghat\u00e1rozzuk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Az optim\u00e1lis s\u00falyt term\u00e9szetesen mindenkinek mag\u00e1nak kell meghat\u00e1roznia.<\/span><\/p>\n<ol>\n<li><b> H\u00e9tf\u0151 \u2014 l\u00e1b<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guggol\u00e1s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00e1btol\u00f3 g\u00e9p \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combfesz\u00edt\u00e9s \u2014 12, 10, 8, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00e1dliz\u00e1s \u2014 15, 12, 10, 8<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li><b> Kedd \u2014 pihen\u0151nap<\/b><\/li>\n<li><b> Szerda \u2014 h\u00e1t-bicepsz<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mellhez h\u00faz\u00e1s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evez\u00e9s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">H\u00faz\u00f3dzkod\u00e1s sz\u00e9les fog\u00e1ssal \u2014 12, 10, 8, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Felh\u00faz\u00e1s \u2014 12, 10, 8, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scott-pad \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicepszez\u00e9s csig\u00e1val \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kalap\u00e1cs bicepszez\u00e9s v\u00e1ltott karral \u2014 12, 10, 8, 6<\/span><\/li>\n<\/ul>\n<ol start=\"4\">\n<li><b> Cs\u00fct\u00f6rt\u00f6k \u2014 mell-tricepsz<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fekvenyom\u00e1s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00f6nt\u00f6tt padon nyom\u00e1s 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u00e1rogat\u00e1s \u2014 12, 10, 8, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c1th\u00faz\u00e1s \u2014 12, 10, 8, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00f3r\u00fag\u00e1s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricepszez\u00e9s csig\u00e1val \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tol\u00f3dzkod\u00e1s \u2014 12, 10, 8, 6<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li><b> P\u00e9ntek \u2014 pihen\u0151nap<\/b><\/li>\n<li><b> Szombat \u2014 v\u00e1ll-has<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oldalemel\u00e9s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El\u0151re emel\u00e9s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00f6nt\u00f6tt t\u00f6rzs\u0171 oldalemel\u00e9s \u2014 4&#215;10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00e1llvonogat\u00e1s \u2014 15, 12, 10, 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank \u2014 4x<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Haspr\u00e9s \u2014 15, 12, 10, 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u00e1bemelget\u00e9s \u2014 15, 12, 10, 8<\/span><\/li>\n<\/ul>\n<ol start=\"7\">\n<li><b> Vas\u00e1rnap \u2014 pihen\u0151nap<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ez egy k\u00f6z\u00e9phalad\u00f3, 4 napos t\u00f6megn\u00f6vel\u0151 edz\u00e9sterv. A kezd\u0151knek el\u00e9g lehet 3 nap is, a halad\u00f3bbak pedig ak\u00e1r 5 napot is edzhetnek.<\/span><\/p>\n<h2><b>Konkl\u00fazi\u00f3: hogyan v\u00e1gj bele?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A t\u00f6megn\u00f6vel\u00e9s az a szakasz, mikor az izomzatot fel\u00e9p\u00edtj\u00fck.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ehhez megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1sra, elegend\u0151 regener\u00e1l\u00f3d\u00e1sra \u00e9s egy t\u00f6megn\u00f6vel\u0151 edz\u00e9stervre van sz\u00fcks\u00e9ged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Amennyiben szeretn\u00e9d, hogy egy profi seg\u00edtse a munk\u00e1dat, \u00e9rdemes lehet keresni egy olyan <\/span><a href=\"https:\/\/world-of-gyms.com\/szemelyi-edzesek\"><span style=\"font-weight: 400;\">szem\u00e9lyi edz\u0151t<\/span><\/a><span style=\"font-weight: 400;\">, aki seg\u00edt ler\u00f6vid\u00edteni a t\u00f6megn\u00f6vel\u00e9si szakaszt, ez\u00e1ltal meggyors\u00edtva az izomgyarapod\u00e1sodat!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A World of Gyms Magyarorsz\u00e1g leg\u00fajabb szem\u00e9lyi\/csoportos edz\u00e9s \u00e9s edz\u0151 keres\u0151 szolg\u00e1ltat\u00e1sa. Ha \u00fagy \u00e9rzed igazi profira van sz\u00fcks\u00e9ged az edz\u00e9shez, akkor <\/span><a href=\"http:\/\/world-of-gyms.com\/kereso\"><span style=\"font-weight: 400;\">v\u00e1laszd ki a hozz\u00e1d ill\u0151 edz\u00e9st\u00edpust \u00e9s keress edz\u0151t<\/span><\/a><span style=\"font-weight: 400;\"> gyorsan \u00e9s egyszer\u0171en, majd foglalj hozz\u00e1 id\u0151pontot, ahogy neked k\u00e9nyelmes! Haszn\u00e1ld ki az ingyenes konzult\u00e1ci\u00f3 lehet\u0151s\u00e9g\u00e9t \u00e9s foglalj egy 15 perces, ingyenes besz\u00e9lget\u00e9sre a neked legink\u00e1bb szimpatikus edz\u0151h\u00f6z, hogy jobban megismerhess\u00e9tek egym\u00e1st.<\/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\/rRWpXoqsM5DDAHQ_L9aTkBMH18wXqtXk.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" 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>Simon Norbert<\/h3>\n                            <\/div>\n                            Norbi IFBB test\u00e9p\u00edt\u0151, a mozg\u00e1snak \u00e9s a sportnak h\u00edve. Az \u00e9vek alatt megszerzett tud\u00e1s\u00e1val seg\u00edteni, hogy el\u00e9rd a kit\u0171z\u00f6tt c\u00e9ljaid                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/simon-norbert\" 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\/NKoABsKNIYxAUBL7yZkN-Z3MgHlKYi-8.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" 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>Berke T\u00edmea<\/h3>\n                            <\/div>\n                            Timi c\u00e8lja az, hogy programja sor\u00e1n megtan\u00edtson minden fontos inform\u00e1ci\u00f3t a testedr\u0151l, az edz\u00e9sr\u0151l , az \u00e9p elm\u00e9r\u0151l, motiv\u00e0ci\u00f3r\u00f3l                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/berke-timea\" 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\/7tkVps_AIljWZLb7lrs6hwLPBLUFBicC.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" 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>Csatl\u00f3s D\u00e1vid<\/h3>\n                            <\/div>\n                            D\u00e1vid edz\u00e9sein nemcsak szem\u00e9lyre szabott edz\u00e9stervet kapsz, megtanulod a gyakorlatok helyes kivitelez\u00e9s\u00e9t is.                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/csatlos-david\" class=\"btn btn--green\" target=\"_blank\">Megn\u00e9zem<\/a>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/div>\n    <p>T\u00f6bb edz\u0151t aki seg\u00edts\u00e9gedre lehet itt tal\u00e1lsz<\/p>\n<div class=\"btn-wrapper mb-5\">\n    <a href=\"https:\/\/world-of-gyms.com\/kereso\/tipus_online\" class=\"btn btn--green btn--small\" target=\"_blank\">Edz\u0151 keres\u0151<\/a>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">N\u00e1lunk nincs kock\u00e1zat, hiszen ha az els\u0151 edz\u00e9s nem tetszik, azonnal visszaadjuk az \u00e1r\u00e1t!<\/span><b><\/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 test\u00e9p\u00edt\u00e9s, a di\u00e9ta \u00e9s a t\u00f6megn\u00f6vel\u00e9s mind-mind kulcsfontoss\u00e1g\u00fa szerepet j\u00e1tszanak az \u00e1ltal\u00e1nos fizikai er\u0151nl\u00e9t \u00e9s eg\u00e9szs\u00e9g fel\u00e9 vezet\u0151 \u00faton. A s\u00falyokkal t\u00f6rt\u00e9n\u0151 testedz\u00e9s egy igen hat\u00e9kony eszk\u00f6z, amely nemcsak az er\u0151nl\u00e9tet \u00e9p\u00edti, hanem hozz\u00e1j\u00e1rul az izomgyarapod\u00e1s, ez\u00e1ltal az eszt\u00e9tikai fejl\u0151d\u00e9shez is. A konditermi edz\u00e9seket \u00e1ltal\u00e1ban k\u00e9t r\u00e9szre bonthatjuk att\u00f3l f\u00fcgg\u0151en, hogy mi a c\u00e9lunk: [&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":678,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,87],"tags":[114,121,106,170,169],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"Mit \u00e9rdemes tudni a t\u00f6megn\u00f6vel\u00e9sr\u0151l, milyen \u00e9trenddel gyarapodhat az izomzatunk, \u00e9s hogyan fest egy t\u00f6megn\u00f6vel\u0151 edz\u00e9sterv a gyakorlatban?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/tomegnovelo-edzesterv\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00f6megn\u00f6vel\u0151 edz\u00e9sterv \u00e9s \u00e9trend - 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