{"id":725,"date":"2023-07-26T15:53:09","date_gmt":"2023-07-26T15:53:09","guid":{"rendered":"https:\/\/world-of-gyms.com\/blog\/?p=725"},"modified":"2023-10-25T08:56:46","modified_gmt":"2023-10-25T08:56:46","slug":"core-izmok-erositese","status":"publish","type":"post","link":"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/core-izmok-erositese\/","title":{"rendered":"Core izmok er\u0151s\u00edt\u00e9se"},"content":{"rendered":"<p>A core izmok fejleszt\u00e9se nagyon fontos szerepet j\u00e1tszik az eg\u00e9szs\u00e9g \u00e9s a testmozg\u00e1s ter\u00fclet\u00e9n. A core az az izomcsoport, amely a medence \u00e9s a h\u00e1t k\u00f6r\u00fcl tal\u00e1lhat\u00f3, \u00e9s alapvet\u0151 szerepet j\u00e1tszik a test stabilit\u00e1s\u00e1nak, az egyens\u00faly\u00e1nak \u00e9s az er\u0151nek fenntart\u00e1s\u00e1ban. A core izmok fejleszt\u00e9se jav\u00edtja a testtart\u00e1st, cs\u00f6kkenti a h\u00e1t-, \u00e9s der\u00e9kf\u00e1j\u00e1st, \u00e9s n\u00f6veli a fizikai teljes\u00edtm\u00e9nyt. Az elhanyagolt t\u00f6rzs az id\u0151 el\u0151rehaladt\u00e1val ak\u00e1r inkontinenci\u00e1hoz is vezethet, illetve sz\u00fcl\u00e9s ut\u00e1n a <strong>hossz\u00fa ideig vissza nem h\u00faz\u00f3d\u00f3 has<\/strong> h\u00e1tter\u00e9ben is t\u00f6bbnyire az elhanyagolt core-izmok \u00e1llnak.<\/p>\n<h2>Mire sz\u00e1m\u00edthatsz, ha fejleszted a core izmokat?<\/h2>\n<ul>\n<li>Javul a testtart\u00e1sod<\/li>\n<li>Edz\u00e9si teljes\u00edtm\u00e9nyed n\u00f6vekedni fog<\/li>\n<li>Sports\u00e9r\u00fcl\u00e9sek\u00a0 kock\u00e1zata jelent\u0151sen cs\u00f6kken<\/li>\n<li>Cs\u00f6kken vagy ak\u00e1r teljes m\u00e9rt\u00e9kben meg is sz\u0171nik a gyenge t\u00f6rzsizomzat miatti der\u00e9kt\u00e1ji f\u00e1jdalom<\/li>\n<\/ul>\n<p>A core izmok fejleszt\u00e9s\u00e9hez sz\u00e1mos gyakorlat l\u00e9tezik, amelyek c\u00e9lja a medence \u00e9s a h\u00e1t izmainak er\u0151s\u00edt\u00e9se. Az alapgyakorlatok k\u00f6z\u00e9 tartoznak a plank, a fel\u00fcl\u00e9s, a guggol\u00e1s vagy p\u00e9ld\u00e1ul a h\u00edd is. Az is fontos, hogy a gyakorlatokat helyesen v\u00e9gezz\u00fck, hogy a core izmokat helyesen terhelj\u00fck, \u00e9s elker\u00fclj\u00fck a s\u00e9r\u00fcl\u00e9seket.<\/p>\n<h4>N\u00e9zz\u00fcnk n\u00e9h\u00e1ny alap gyakorlatot a t\u00f6rzsizmok er\u0151s\u00edt\u00e9s\u00e9re:<\/h4>\n<h2>Plank<\/h2>\n<ul>\n<li>Tedd az alkarod a padl\u00f3ra \u00fagy, hogy a k\u00f6ny\u00f6k k\u00f6zvetlen\u00fcl a v\u00e1ll alatt legyen, a k\u00e9z pedig el\u0151re n\u00e9zzen \u00fagy, hogy a karok p\u00e1rhuzamosak legyenek,<\/li>\n<li>Tartsd egyenesen a\u00a0 gerincoszlopot,<\/li>\n<li>A fej, a v\u00e1llak, a cs\u00edp\u0151, a t\u00e9rd \u00e9s a boka egyenes vonalban legyen<\/li>\n<li>Gy\u0151z\u0151dj meg arr\u00f3l, hogy az \u00e1gy\u00e9ki gerinc nem \u00edvelt \u00e9s tartsd a poz\u00edci\u00f3t<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-361\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-andrea-piacquadio-3768901-1-1024x689.jpg\" alt=\"Core izom\" width=\"1024\" height=\"689\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-andrea-piacquadio-3768901-1-1024x689.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-andrea-piacquadio-3768901-1-300x202.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-andrea-piacquadio-3768901-1-768x517.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-andrea-piacquadio-3768901-1.jpg 1279w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Az internet tele van k\u00fcl\u00f6nb\u00f6z\u0151 plank kih\u00edv\u00e1sokkal, de ha a statikus <a href=\"https:\/\/world-of-gyms.com\/blog\/sportoloknak\/plank\/\">plank<\/a> m\u00e1r gond n\u00e9lk\u00fcl megy \u00e9rdemes be\u00e9p\u00edteni\u00a0 n\u00e9h\u00e1ny dinamikus elemet is a speci\u00e1lis edz\u00e9sbe.<\/p>\n<h3>Oldal plank l\u00e1bemel\u00e9ssel<\/h3>\n<ul>\n<li>Az alkar legyen mer\u0151leges a testre,<\/li>\n<li>Fesz\u00edtsd meg a hasad \u00e9s a feneked, a cs\u00edp\u0151t se nem ejtj\u00fck le, se nem toljuk fel,<\/li>\n<li>A fej, a t\u00f6rzs, a medence \u00e9s a l\u00e1bfejek egy k\u00e9pzeletbeli egyenes vonal ment\u00e9n helyezkednek el.<\/li>\n<li>A fel\u00fcl l\u00e9v\u0151 l\u00e1bad kezdd el emelni, de csak addig a pontig emeld, am\u00edg az a cs\u00edp\u0151 billen\u00e9se n\u00e9lk\u00fcl siker\u00fcl.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-369\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-klaus-nielsen-6303452-1024x682.jpg\" alt=\"oldal plank\" width=\"1024\" height=\"682\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-klaus-nielsen-6303452-1024x682.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-klaus-nielsen-6303452-300x200.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-klaus-nielsen-6303452-768x512.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/02\/pexels-klaus-nielsen-6303452.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3>B\u00f6lcs\u0151tart\u00e1s t\u00e9rdh\u00faz\u00e1ssal<\/h3>\n<ul>\n<li>Fek\u00fcdj hanyatt, emeld meg a lapock\u00e1id, a fejedet, a karodat \u00e9s a l\u00e1badat, a derekadat pedig szor\u00edtsd a talajra.<\/li>\n<li>V\u00e9gezz v\u00e1ltott l\u00e1bas t\u00e9rdh\u00faz\u00e1sokat \u00fagy, hogy a fels\u0151tested v\u00e9gig ugyanabban a helyzetben tartod, \u00e9s minden egyes t\u00e9rdfelh\u00faz\u00e1s ut\u00e1n ugyanabba a magass\u00e1gba ker\u00fclj\u00f6n a l\u00e1bad, mint a kiindul\u00f3helyzetben.<\/li>\n<\/ul>\n<h3>Ford\u00edtott plankbe emel\u00e9s<\/h3>\n<ul>\n<li>Helyezkedj el ny\u00fajtott \u00fcl\u00e9sben,<\/li>\n<li>A k\u00e9zfejedet a fen\u00e9k m\u00f6g\u00f6tt tedd a talajra, az ujjaid n\u00e9zzenek el\u0151refel\u00e9.<\/li>\n<li>Lassan emeld meg a cs\u00edp\u0151d annyira, hogy v\u00e1llt\u00f3l bok\u00e1ig egy s\u00edkba ker\u00fclj\u00f6n az als\u00f3- \u00e9s fels\u0151tested.<\/li>\n<li>Egy-k\u00e9t m\u00e1sodpercig tartsd a p\u00f3zt, majd ereszkedj vissza lassan a talajra. V\u00e9gezz bel\u0151le 15-20 ism\u00e9tl\u00e9st, miel\u0151tt \u00e1tt\u00e9rn\u00e9l egy m\u00e1sik gyakorlatra.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"alignnone size-large wp-image-732\" src=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-1024x704.jpg\" alt=\"ford\u00edtott plank\" width=\"1024\" height=\"704\" srcset=\"https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-1024x704.jpg 1024w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-300x206.jpg 300w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-768x528.jpg 768w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-1536x1056.jpg 1536w, https:\/\/world-of-gyms.com\/blog\/uploads\/2023\/07\/slender-woman-standing-upward-plank-2048x1408.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2>H\u00edd<\/h2>\n<p>A h\u00edd egy m\u00e1sik p\u00e9lda a klasszikus alapgyakorlatra.<\/p>\n<ul>\n<li>H\u00edd gyakorlathoz fek\u00fcdj hanyatt, behajl\u00edtott t\u00e9rdekkel.<\/li>\n<li>Tartsd a h\u00e1tad egyenesen, ne \u00edvelje, \u00e9s ne nyomja a padl\u00f3t.<\/li>\n<li>Ker\u00fcld a cs\u00edp\u0151 megd\u00f6nt\u00e9s\u00e9t.<\/li>\n<li>Fesz\u00edtsd meg a has izmait.<\/li>\n<li>Emeld fel a cs\u00edp\u0151d a padl\u00f3r\u00f3l, am\u00edg egy vonalba nem ker\u00fcl a t\u00e9rdeddel \u00e9s a v\u00e1lladdal.<\/li>\n<li>Tartsd meg a poz\u00edci\u00f3t h\u00e1rom m\u00e9ly l\u00e9legzetv\u00e9tel erej\u00e9ig.<\/li>\n<\/ul>\n<h2>L\u00e1bemel\u00e9s<\/h2>\n<p>A l\u00e1bemel\u00e9s v\u00e9grehajt\u00e1sa egyszer\u0171 mozdulat. A l\u00e1bemel\u00e9s v\u00e9grehajt\u00e1s\u00e1nak megtanul\u00e1s\u00e1hoz k\u00f6vesse az al\u00e1bbi egyszer\u0171 l\u00e9p\u00e9seket:<\/p>\n<ul>\n<li>Fek\u00fcdj a h\u00e1tadra \u00fagy, hogy a kezed az oldaladon legyen, a l\u00e1bad pedig egyenesen..<\/li>\n<li>A kezeid a h\u00e1tad al\u00e1 helyezheti k\u00f6zvetlen\u00fcl a fen\u00e9k f\u00f6l\u00e9, \u00edgy k\u00e9nyelmesebb\u00e9 lehet a mozg\u00e1s (opcion\u00e1lis)<\/li>\n<li>R\u00f6gz\u00edtsd a t\u00f6rzset, emeld mindk\u00e9t l\u00e1bad egy\u00fctt a leveg\u0151ben, am\u00edg a l\u00e1bak mer\u0151legesek nem lesznek a talajra. A gyakorlat k\u00f6zben a fej\u00e9nek \u00e9s a nyak\u00e1nak mindig \u00e9rintkeznie kell a padl\u00f3val.<\/li>\n<li>Lassan engedd le a l\u00e1baid a talajra. Ism\u00e9teld meg ezt a mozdulatot an\u00e9lk\u00fcl, hogy a l\u00e1bad \u00e9rinten\u00e9 a talajt az egyes ism\u00e9tl\u00e9sek k\u00f6z\u00f6tt.<\/li>\n<\/ul>\n<p>A core izmok fejleszt\u00e9s\u00e9nek akkor van a legnagyobb hat\u00e1sa, ha r\u00e9sze a mindennapi rutinnak. Az aj\u00e1nlott mennyis\u00e9g, hogy legal\u00e1bb hetente 3-4 alkalommal v\u00e9gezz\u00fcnk core izomgyakorlatokat. Az edz\u00e9s id\u0151tartama a kezd\u0151 \u00e9s halad\u00f3 szint k\u00f6z\u00f6tt v\u00e1ltozik, de \u00e1ltal\u00e1ban 15-30 perc id\u0151tartam javasolt. Ha \u00fagy \u00e9rzed szakmai seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged, <a href=\"https:\/\/world-of-gyms.com\/kereso\">szakk\u00e9pzett edz\u0151ink <\/a>biztosan tudnak seg\u00edteni.<\/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\/FWgWa1bY18k6MTY0uEH6v6I8X7pzH0jw.jpeg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/rozsas-farkas-viktoria\" 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>R\u00f3zs\u00e1s-Farkas Vikt\u00f3ria<\/h3>\n                            <\/div>\n                            Vikt\u00f3ria seg\u00edtek meg\u0151rizni az eg\u00e9szs\u00e9ged mozg\u00e1s k\u00f6zben is, n\u00e1la megtanulod a gyakorlatok helyes kivitel\u00e9t\u00e9t.                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/rozsas-farkas-viktoria\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/rozsas-farkas-viktoria\" 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\/3jlcR-hzNfLiHaypld-3oZxbHxLVWnpM.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/lengyel-marcell\" 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>Lengyel Marcell<\/h3>\n                            <\/div>\n                            Marcellt keresd, ha az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dod korrekt\u00edv edz\u00e9ssel, esetleg szem\u00e9lyre szabott di\u00e9t\u00e1val szeretn\u00e9d megt\u00e1mogatni                            <a href=\"https:\/\/world-of-gyms.com\/edzok\/lengyel-marcell\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/lengyel-marcell\" 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\/RdDWEGsKkdCaCU910sb9VtyNR_70JscY.jpg)\"><\/div>\n                    <a href=\"https:\/\/world-of-gyms.com\/edzok\/farkas-patricia-2\" 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>Farkas Patricia<\/h3>\n                            <\/div>\n                            Patricia szem\u00e9lyre szabott edz\u00e9sekkel v\u00e1r ahol kombin\u00e1lja a g\u00e9pek, szabad s\u00falyok \u00e9s a TRX haszn\u00e1lat\u00e1t. K\u00e9rd seg\u00edts\u00e9g\u00e9t b\u00e1tran!                             <a href=\"https:\/\/world-of-gyms.com\/edzok\/farkas-patricia-2\" class=\"stretched-link\" target=\"_blank\"><\/a>\n                        <\/div>\n                    <\/div>\n                    <div class=\"btn-wrapper\">\n                        <a href=\"https:\/\/world-of-gyms.com\/edzok\/farkas-patricia-2\" 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<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>A core izmok fejleszt\u00e9se nagyon fontos szerepet j\u00e1tszik az eg\u00e9szs\u00e9g \u00e9s a testmozg\u00e1s ter\u00fclet\u00e9n. A core az az izomcsoport, amely a medence \u00e9s a h\u00e1t k\u00f6r\u00fcl tal\u00e1lhat\u00f3, \u00e9s alapvet\u0151 szerepet j\u00e1tszik a test stabilit\u00e1s\u00e1nak, az egyens\u00faly\u00e1nak \u00e9s az er\u0151nek fenntart\u00e1s\u00e1ban. A core izmok fejleszt\u00e9se jav\u00edtja a testtart\u00e1st, cs\u00f6kkenti a h\u00e1t-, \u00e9s der\u00e9kf\u00e1j\u00e1st, \u00e9s n\u00f6veli a [&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":370,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68,2],"tags":[182,181,77,184,121,106,183],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"A core izmok fejleszt\u00e9se nagyon fontos szerepet j\u00e1tszik a test stabilit\u00e1s\u00e1nak, az egyens\u00faly\u00e1nak \u00e9s az er\u0151nek fenntart\u00e1s\u00e1ban.\" \/>\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\/core-izmok-erositese\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core izmok er\u0151s\u00edt\u00e9se - 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