{"id":2058,"date":"2021-01-28T21:53:38","date_gmt":"2021-01-28T20:53:38","guid":{"rendered":"https:\/\/fenekformalas.com\/?p=2058"},"modified":"2021-02-08T21:35:17","modified_gmt":"2021-02-08T20:35:17","slug":"igazi-fenek-edzes-hogyan-indulj-neki","status":"publish","type":"post","link":"https:\/\/fenekformalas.com\/en\/igazi-fenek-edzes-hogyan-indulj-neki\/","title":{"rendered":"Igazi fen\u00e8k edz\u00e9s! Hogyan indulj neki ?"},"content":{"rendered":"

Amikor elhat\u00e1rozod magad, hogy \u00e9letm\u00f3dot v\u00e1ltasz, elkezded tudatosabban \u00e9lni a mindennapjaidat, ami abban is megmutatkozik, hogy oda figyelsz milyen t\u00e1panyagokat jutatsz be a szervezetedbe, milyen \u00e9telek el\u0151ny\u00f6sek a sz\u00e0modra a c\u00e9ljaid el\u00e9r\u00e9s\u00e9hez, ezek ment\u00e9n k\u00f6vetsz egy \u00e9lhet\u0151 \u00e9trendet \u00e9s mellette rendszeres\u00edted a mozg\u00e1st is, hogy fogyj, feszesedj \u00e9s kicsit izmosodj is. Azt\u00e1n egy id\u0151 ut\u00e1n el fogsz jutni arra a pontra, amikor m\u00e1r kifejezetten adott testr\u00e9szeidet szeretn\u00e9d jobban kiemelni, mint p\u00e9ld\u00e0ul azt, hogy szeretn\u00e8d, ha kerekebb feneked lenne a m\u00e9g n\u0151iesebb alak\u00e9rt \u00e9s igaz\u00e1n \u00f6r\u00fcln\u00e9l, ha rendelkezn\u00e9l egy sz\u00e9p kerek popsival, mint a n\u0151iess\u00e9g egyik f\u0151 szimb\u00f3lum\u00e1val. <\/p>\n\n\n\n

Amikor elhat\u00e0roztad, hogy izmos, feszes \u00e9s kerekebb feneket szeretn\u00e9l<\/strong> magadnak, akkor az els\u0151 \u00e9s legfontosabb,<\/strong> hogy c\u00e9lzottan er\u0151s\u00edtsd a t\u00f6rzs stabilit\u00e1s\u00e1\u00e9rt felel\u0151s tart\u00f3izmaidat, a m\u00e9lyebben fekv\u0151 \u00edzmaidat, az az a core-izmokat<\/strong>. <\/p>\n\n\n\n

Ezeknek az izmoknak a er\u0151s\u00edt\u00e9se, megfelel\u0151 fejletts\u00e9gi szintje n\u00e9lk\u00fcl\u00f6zhetetlen a helyes testtart\u00e1s, valamint a f\u00e1jdalommentes, er\u0151s, fitt \u00e9s n\u0151ies test kialak\u00edt\u00e1s\u00e1hoz. A megfelel\u0151 t\u00f6rzsizomf\u0171z\u0151 kialak\u00edt\u00e1ssal javul a testtart\u00e1s, form\u00e1l\u00f3dik a comb, fen\u00e9k \u00e9s a has ter\u00fclete, valamint er\u0151s\u00f6dik a h\u00e1t \u00e9s a karok izomzata egyar\u00e1nt, de fejl\u0151dik a koordin\u00e1ci\u00f3s k\u00e9pess\u00e9g, az egyens\u00faly\u00e9rz\u00e9k \u00e9s a stabilit\u00e1s is. 
<\/p>\n\n\n\n

\"Fen\u00e9k
Fen\u00e9k gyakorlat core izmok er\u0151s\u00edt\u00e9se<\/em><\/figcaption><\/figure><\/div>\n\n\n\n

Teh\u00e1t<\/strong> elengedhetetlen az er\u0151sebb core izmok fejletts\u00e9ge ahhoz, hogy a farizmokat megfelel\u0151 intenzit\u00e1ssal \u00e9s eredm\u00e9nyesen lehessen terhelni.<\/strong> <\/p>\n\n\n\n

L\u00e9nyeges pont, hogy az els\u0151 id\u0151kben olyan fen\u00e9k gyakorlatokat v\u00e9gezz\u00fcnk, ahol a m\u00e9lyizmainkat is kell\u0151 hat\u00e9konys\u00e0ggal meg tudjuk dolgoztatni.







Ilyennek sz\u00e1m\u00edtanak azok a gyakorlatok<\/strong>, ahol a mozdulatban kulcsfontoss\u00e1g\u00fa a fen\u00e9k izmok bekapcsol\u00e1sa<\/strong>. P\u00e9ld\u00e0ul hasonfekve ellent\u00e9tes kar-l\u00e1b kiemel\u00e9se felv\u00e1ltva,n\u00e9gyk\u00e9zl\u00e1b helyzetben ny\u00fajtott l\u00e1b kiemel\u00e9se tov\u00e1bbi core izmok megfesz\u00edt\u00e9s\u00e9vel, rep\u00fcl\u0151 t\u00f6rzsfesz\u00edt\u00e9s talajon, m\u00e9rleg\u00e1ll\u00e1s. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Amikor a m\u00e9ly izmainkat siker\u00fclt egy szintig er\u0151sebb\u00e9 tenni, \u00fagy egy id\u0151ben a core izmok tov\u00e1bbi fejleszt\u00e9se mellett beemelhet\u00fcnk olyan fen\u00e9kform\u00e1l\u00f3 gyakorlatokat, amivel nagyobb terhel\u00e9st tudunk adni a farizmokra az (fen\u00e9k) edz\u00e9sek sor\u00e0n. Ezek lesznek az egyszer\u0171bb, izol\u00e1lt fen\u00e9kgyakorlatok<\/strong>, amik arra is hivatottak, hogy kialak\u00edtsa benn\u00fcnk az agy-izom kapcsolat<\/strong>ot, a nagyobb f\u00f3kusz\u00e1lts\u00e1g<\/strong>ot \u00e9s b\u00e1zis<\/strong>k\u00e9nt szolg\u00e1ljon a k\u00e9s\u0151bbi alapgyakorlatok stabil kivitelez\u00e9s\u00e9hez \u00fagy, hogy nagyobb sz\u00e1zal\u00e9kban els\u0151dlegesen a fenek\u00fcnk terhel\u0151dj\u00f6n. F\u0151leg az alapgyakorlatok<\/strong> lesznek azok, amikkel min\u0151s\u00e9gi kerek fenek<\/strong>et \u00e9rhet\u00fcnk el a min\u0151s\u00e9gi, feneket n\u00f6vel\u0151 \u00e9telek<\/strong> fogyaszt\u00e1sa mellett. Az alapgyakorlatok v\u00e9gz\u00e9se felt\u00e9tlen\u00fcl sz\u00fcks\u00e9gesek, konkr\u00e9tan a fen\u00e9k edz\u00e9sterv<\/strong>\u00fcnk r\u00e9sze kell legyen az alapfeladatok elv\u00e9gz\u00e9se.

Ha meg van a 2-3 f\u0151 alapgyakorlat a fen\u00e9k edz\u00e9sterv<\/strong>\u00fcnkben, amik rendszeresen jelen vannak az edz\u00e9seink alkalm\u00e1val, akkor \u00e9rdemes e k\u00f6r\u00e9 \u00e9p\u00edten\u00fcnk az \u00f6sszes t\u00f6bbi \u201ckieg\u00e9sz\u00edt\u0151\u201d gyakorlatot. Egy j\u00f3 fen\u00e9k edz\u00e9sterv alapfelt\u00e9tele<\/strong>, hogy \u00fagy \u00e9p\u00edts\u00fck fel azt, hogy figyelembe vessz\u00fck az egy\u00e9ni preferenci\u00e1nk<\/strong>at, fejlesztj\u00fck folyamatosan a core izmokat<\/strong>, a kardiovaszkul\u00e1ris rendszer<\/strong>\u00fcnket \u00e9s mindemellett alap \u00e9s izol\u00e1ci\u00f3s fen\u00e9k gyakorlatok<\/strong> is rendszeresen elv\u00e9gz\u00fcnk Ezekhez m\u00e9rten, ezeket figyelembe v\u00e9ve \u00e9p\u00edts\u00fck fel a fen\u00e9k edz\u00e9sprogramunkat, amivel id\u0151r\u0151l- id\u0151re l\u00e1tv\u00e1nyos eredm\u00e9nyeket, siker\u00e9lm\u00e9nyeket \u00e9rhet\u00fcnk el a folyamatos progresszi\u00f3t fenntartva.  <\/p>\n\n\n\n

Onnan fogjuk \u00e9rezni a fejl\u0151d\u00e9st, hogy a nehezebb, bonyolultabb \u00e9s \u00f6sszetettebb gyakorlatra el\u0151bb \u00e9rz\u00fcnk r\u00e1<\/strong>, egyb\u0151l megtal\u00e1ljuk az adott gyakorlatban a stabilit\u00e1sunkat, egyens\u00falyunkat \u00e9s helyesen kivitelezve a gyakorlatokat hat\u00e9konyan tudjuk megdolgoztatni -ak\u00e1r nagyobb s\u00falyokat is haszn\u00e1lva- a fen\u00e9k izmokat, aminek l\u00e1tv\u00e1nyos eredm\u00e9nye is van\/lesz.

Az elk\u00f6vetkezend\u0151 4. blogsorozat<\/em>omban r\u00e9szletezem a fentebb eml\u00edtett kerek fen\u00e9k el\u00e9r\u00e9s\u00e9hez tartoz\u00f3 elm\u00e9leti h\u00e1tter<\/strong>et \u00e9s gyakorlati p\u00e9ld\u00e1k<\/strong>kal is szeml\u00e9ltetem a k\u00f6nnyebb meg\u00e9rt\u00e9s miatt.
<\/p>\n\n\n\n

Kattints ide az 2. sorozathoz: https:\/\/fenekformalas.com\/?p=2067&preview=true&_thumbnail_id=2069<\/a>

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":"

Amikor elhat\u00e1rozod magad, hogy \u00e9letm\u00f3dot v\u00e1ltasz, elkezded tudatosabban \u00e9lni a mindennapjaidat, ami abban is megmutatkozik, hogy oda figyelsz milyen t\u00e1panyagokat jutatsz be a szervezetedbe, milyen \u00e9telek el\u0151ny\u00f6sek a sz\u00e0modra a c\u00e9ljaid el\u00e9r\u00e9s\u00e9hez, ezek ment\u00e9n k\u00f6vetsz egy \u00e9lhet\u0151 \u00e9trendet \u00e9s mellette rendszeres\u00edted a mozg\u00e1st is, hogy fogyj, feszesedj \u00e9s kicsit izmosodj is. Azt\u00e1n egy id\u0151 ut\u00e1n … Read more<\/a><\/p>","protected":false},"author":4,"featured_media":2060,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,194],"tags":[196,57,198,55,204,58,56],"yoast_head":"\nIgazi fen\u00e8k edz\u00e9s! 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