{"id":1920,"date":"2021-01-17T20:24:45","date_gmt":"2021-01-17T19:24:45","guid":{"rendered":"https:\/\/fenekformalas.com\/?p=1920"},"modified":"2021-02-08T21:46:39","modified_gmt":"2021-02-08T20:46:39","slug":"fenek-gyakorlatok-core-izmok","status":"publish","type":"post","link":"https:\/\/fenekformalas.com\/en\/fenek-gyakorlatok-core-izmok\/","title":{"rendered":"Fen\u00e9k gyakorlatok er\u0151s core izmokkal!"},"content":{"rendered":"<p>A tudom\u00e1ny, a tapasztalataim, edz\u0151i munk\u00e1m \u00e9s a sok pozit\u00edv visszajelz\u00e9s alapj\u00e1n elmondhat\u00f3, hogy az izmos, er\u0151s \u00e9s kerek fen\u00e9k kialak\u00edt\u00e1s\u00e1nak felt\u00e9tele a core izmok megfelel\u0151 edzetts\u00e9ge.<br><br>Ahhoz, hogy er\u0151s alapokkal rendelkezz\u00fcnk a fen\u00e9kfejleszt\u00e9shez, elegedhetetlen az el\u0151k\u00e9pzetts\u00e9g. Ez annyit jelent, hogy igyeksz\u00fcnk els\u0151 id\u0151kben olyan gyakorlatokat v\u00e9gezni, ahol a farizom terhel\u00e9st kap, de csak az\u00e9rt, mert fontos kulcsszerepl\u0151je a feladat helyes v\u00e9grehajt\u00e1s\u00e1hoz. Pl.: n\u00e9gyk\u00e9zl\u00e1b l\u00e1bemel\u00e9s, hasonfekve ny\u00fajtott kar-l\u00e1bbal pici emel\u00e9sek gyors v\u00e1ltakoztat\u00e1ssal<br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-1024x1022.jpg\" alt=\"Fen\u00e9k gyakorlatok er\u0151s core izmokkal\" class=\"wp-image-1961\" width=\"524\" height=\"523\" title=\"Fen\u00e9k gyakorlatok er\u0151s core izmokkal\" srcset=\"https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-1024x1022.jpg 1024w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-300x300.jpg 300w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-150x150.jpg 150w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-768x767.jpg 768w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-20x20.jpg 20w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-600x599.jpg 600w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat-100x100.jpg 100w, https:\/\/fenekformalas.com\/wp-content\/uploads\/fenek-gyakorlat.jpg 1242w\" sizes=\"(max-width: 524px) 100vw, 524px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Amikor n\u00e9gyk\u00e9zl\u00e1b helyzetben l\u00e1bemel\u00e9st v\u00e9gz\u00fcnk, az soha sem annyib\u00f3l \u00e1ll, hogy lemegy\u00fcnk a talajra \u00e9s &#8220;csak&#8221; elv\u00e9gezz\u00fck a megadott ism\u00e9tl\u00e9si sz\u00e1mot, azt\u00e1n ahogy esik \u00fagy puffan. &#8211; Persze ezt is csin\u00e1lhatjuk, viszont tart\u00f3s eredm\u00e9nyt nem fogunk el\u00e9rni vele.<br><br>Az igazs\u00e1g az, hogy enn\u00e9l az egyszer\u0171nek t\u0171n\u0151 fen\u00e9k gyakorlatn\u00e1l is roppant fontos a helyes tart\u00e1s. A v\u00e1ll-k\u00f6ny\u00f6k-csukl\u00f3- csip\u0151-t\u00e9rd \u00e1ll\u00e1sa, a fejtart\u00e1s,az el\u0151fesz\u00edtett farizom, a l\u00e1bfej \u00e1ll\u00e1sa, a tov\u00e1bbi core izmok feszesen tart\u00e1sa \u00e9s ha ez mind a hely\u00e9n van, ezut\u00e1n lehet elkezdeni a fen\u00e9k gyakorlatot.<br><br>Voltak\u00e9ppen egy l\u00e1tsz\u00f3lag &#8220;k\u00f6nny\u0171&#8221; fen\u00e9k gyakorlat elv\u00e9gz\u00e9s\u00e9hez sok mindenre kell figyelni, kem\u00e9nyen kell dolgozniuk a hasizmainknak \u00e9s a m\u00e9lyh\u00e1tizmoknak a fen\u00e9kizmok mellett. Viszont a j\u00f3 h\u00edr az, ahogy gyakoroljuk, gyakoroljuk \u00fagy v\u00e1lik &#8220;term\u00e9szetess\u00e9&#8221; a kivitelez\u00e9s. Ebb\u0151l kifoly\u00f3lag id\u0151vel m\u00e1r gondolkodnunk se kell hogyan v\u00e9gezz\u00fck helyesen az egyes fen\u00e9k gyakorlatokat, mert a zsigereinkben lesz. De ehhez j\u00f3 alapokkal kell rendelkezn\u00fcnk, ahogy egy h\u00e1z fel\u00e9p\u00edt\u00e9s\u00e9t se a cserepek lerak\u00e1s\u00e1val kezd\u00fcnk el, hanem az er\u0151s alapokkal.<br><br>Edz\u0151i tapasztalataimb\u00f3l elmondhatom, hogy a legt\u00f6bb h\u00f6lgy v\u00e1gya, hogy funkci\u00f3n\u00e1lisan er\u0151s \u00e9s eszt\u00e9tikailag kerek fenek\u00fck legyen. Emiatt benn\u00fck van a halad\u00e1si, fejl\u0151d\u00e9si faktor, amivel a v\u00e1gy\u00e1t el szeretn\u00e9 \u00e9rni. Ehhez pedig elengedhetetlennek tartom, hogy olyan ( fenek) gyakorlatokat v\u00e9geztessek vel\u00fck, amik t\u00f6bb izom munk\u00e1j\u00e1t is kombin\u00e1lj\u00e1k.<br><br><strong>\u00cdgy \u00e9rve el a lehet\u0151 leggyorsabb fejlodest a legbiztosabb m\u00f3don kiz\u00e1r\u00f3lag stabil alapok lefektet\u00e9s\u00e9vel lehet.<\/strong><br><br><strong><span class=\"has-inline-color has-vivid-red-color\">Ha hasznosnak tal\u00e1ltad ezt a bejegyz\u00e9st, k\u00e9rlek oszd meg m\u00e1sokkal is! K\u00f6sz\u00f6n\u00f6m.<\/span><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>A tudom\u00e1ny, a tapasztalataim, edz\u0151i munk\u00e1m \u00e9s a sok pozit\u00edv visszajelz\u00e9s alapj\u00e1n elmondhat\u00f3, hogy az izmos, er\u0151s \u00e9s kerek fen\u00e9k kialak\u00edt\u00e1s\u00e1nak felt\u00e9tele a core izmok megfelel\u0151 edzetts\u00e9ge. Ahhoz, hogy er\u0151s alapokkal rendelkezz\u00fcnk a fen\u00e9kfejleszt\u00e9shez, elegedhetetlen az el\u0151k\u00e9pzetts\u00e9g. Ez annyit jelent, hogy igyeksz\u00fcnk els\u0151 id\u0151kben olyan gyakorlatokat v\u00e9gezni, ahol a farizom terhel\u00e9st kap, de csak az\u00e9rt, &#8230; <a title=\"Fen\u00e9k gyakorlatok er\u0151s core izmokkal!\" class=\"read-more\" href=\"https:\/\/fenekformalas.com\/en\/fenek-gyakorlatok-core-izmok\/\" aria-label=\"Read more about Fen\u00e9k gyakorlatok er\u0151s core izmokkal!\">Read more<\/a><\/p>","protected":false},"author":4,"featured_media":1965,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,9,194],"tags":[196,60,57,195,58,197],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.0 (Yoast SEO v22.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fen\u00e9k gyakorlatok er\u0151s core izmokkal! - fenekformalas.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fenekformalas.com\/en\/fenek-gyakorlatok-core-izmok\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fen\u00e9k gyakorlatok er\u0151s core izmokkal!\" \/>\n<meta property=\"og:description\" content=\"A tudom\u00e1ny, a tapasztalataim, edz\u0151i munk\u00e1m \u00e9s a sok pozit\u00edv visszajelz\u00e9s alapj\u00e1n elmondhat\u00f3, hogy az izmos, er\u0151s \u00e9s kerek fen\u00e9k kialak\u00edt\u00e1s\u00e1nak felt\u00e9tele a core izmok megfelel\u0151 edzetts\u00e9ge. Ahhoz, hogy er\u0151s alapokkal rendelkezz\u00fcnk a fen\u00e9kfejleszt\u00e9shez, elegedhetetlen az el\u0151k\u00e9pzetts\u00e9g. Ez annyit jelent, hogy igyeksz\u00fcnk els\u0151 id\u0151kben olyan gyakorlatokat v\u00e9gezni, ahol a farizom terhel\u00e9st kap, de csak az\u00e9rt, ... 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