{"id":2075,"date":"2021-01-28T22:38:25","date_gmt":"2021-01-28T21:38:25","guid":{"rendered":"https:\/\/fenekformalas.com\/?p=2075"},"modified":"2021-01-28T23:00:16","modified_gmt":"2021-01-28T22:00:16","slug":"fenek-edzes-es-az-alapgyakorlatok-fontossaga","status":"publish","type":"post","link":"https:\/\/fenekformalas.com\/en\/fenek-edzes-es-az-alapgyakorlatok-fontossaga\/","title":{"rendered":"Fen\u00e9k edz\u00e9s \u00e9s az alapgyakorlatok fontoss\u00e1ga"},"content":{"rendered":"<p>Amikor t\u00faljutottunk a 0. \u00e9s 1. szinten, akkor az idegrendszer\u00fcnk \u00e9s az izmaink &#8220;meg\u00e9rettek&#8221; arra a szintre, hogy a <strong>fen\u00e9kedz\u00e9seink r\u00e9sz\u00e9t k\u00e9pezz\u00e9k az alap, \u00f6sszetettebb, bonyolultabb gyakorlatok. <\/strong>Ezeknek a feladatoknak a beemel\u00e9se \u00e9s helyes kivitelez\u00e9se j\u00f3 alapot adnak fen\u00e9k edz\u00e9s\u00e9nek \u00e9s a <strong>fenek<\/strong>\u00fcnk <strong>min\u0151s\u00e9gi izomt\u00f6meg<\/strong>\u00e9nek az <strong>\u00e9p\u00edt\u00e9s<\/strong>\u00e9ben.&nbsp;<\/p>\n\n\n\n<p>Hihetetlen\u00fcl <strong>fontos<\/strong> \u00e9s igyekezz\u00fcnk az<strong> alapgyakorlatok<\/strong>at a lehet\u0151 leg<strong>pontos<\/strong>abban <strong>elsaj\u00e1t\u00edt<\/strong>ani \u00e9s azokat <strong>helyesen v\u00e9grehajt<\/strong>ani. Ehhez elengedhetetlen lesz az addig megtanultakat (agy-izom kapcsolat, a core izmok bekapcsol\u00e1sa, a fen\u00e9k aktiv\u00e1l\u00e1s \u00e9s a f\u00f3kusz\u00e1lts\u00e1g) el\u0151venni \u00e9s alkalmazni. Lehet\u0151s\u00e9gek szerint l\u00e9p\u00e9sr\u0151l-l\u00e9p\u00e9sre, folyamatosan \u00e9p\u00edts\u00fck be a fen\u00e9k edz\u00e9seinkbe az alapgyakorlatokat \u00e9s gyakoroljuk azoknak a helyes kivitelez\u00e9s\u00e9t \u00fagy, hogy nem felejtj\u00fck el alkalmazni a 0. \u00e9s 1. szintn\u00e9l tanultakat.<\/p>\n\n\n\n<p>Az els\u0151 id\u0151kben \u00e9rdemes az egyszer\u0171bb kivitelez\u00e9si m\u00f3dokon elv\u00e9gezni a fen\u00e9k gyakorlatokat \u00e9s ahogy er\u0151s\u00f6d\u00fcnk \u00fagy nehez\u00edteni egyre jobban a feladatokat. Ez alatt azt \u00e9rtem, hogy ha p\u00e9ld\u00e1ul elkezdj\u00fck megtanulni a fen\u00e9k centrikus guggol\u00e1st, akkor azt els\u0151 id\u0151kben saj\u00e1t tests\u00fallyal v\u00e9gezz\u00fck el \u00e9s ne egyb\u0151l szabad s\u00fallyal a nyakunkban a guggol\u00f3 keretben pr\u00f3b\u00e1ljuk elv\u00e9gezni az alapb\u00f3l nem k\u00f6nny\u0171 gyakorlatot. Amint <strong>stabil<\/strong>nak \u00e9rezz\u00fck <strong>saj\u00e1t tests\u00fallyal <\/strong>elv\u00e9gezve a guggol\u00e1st <strong>ut\u00e1na l\u00e9phet\u00fcnk m\u00e9g egy szintet<\/strong> \u00e9s m\u00e1r eszk\u00f6z\u00f6k bevon\u00e1s\u00e1val v\u00e9gezhetj\u00fck azt. Amikor oda\u00e9r\u00fcnk, hogy m\u00e1r szabad s\u00fallyal elkezd\u00fcnk guggolni, figyelj\u00fcnk arra, hogy olyan s\u00falyt v\u00e1lasszunk meg a gyakorlathoz, amit tudunk olyan szinten kontroll\u00e1lni, hogy lehet\u0151leg minden ism\u00e9tl\u00e9sben a c\u00e9lzott izmot, a fen\u00e9k izmainkat \u00e9rezz\u00fck. \u00c9rv\u00e9nyes ez minden olyan gyakorlatra is, amit elv\u00e9gz\u00fcnk az \u00e1ltalunk j\u00f3nak v\u00e9lt fen\u00e9k edz\u00e9s programunkban. <strong>Igyekezz\u00fcnk \u00fagy megv\u00e1logatni a fen\u00e9k gyakorlatainkat, hogy els\u0151dlegesen a fen\u00e9k izmait ( nagy farizom, k\u00f6z\u00e9ps\u0151 \u00e9s kisfarizom) vonj\u00e1k be a munk\u00e1ba \u00e9s csak m\u00e1sodlagosan a combizmokat, \u00edgy elker\u00fclve a combok vastagod\u00e1s\u00e1t.<\/strong><br><br><br>A fen\u00e9k edz\u00e9seink sor\u00e1n \u00e9rdemes az al\u00e1bbi gyakorlatokat alkalmazni \u00e9s be\u00e9p\u00edten\u00e9 a fen\u00e9k edz\u00e9sterv\u00fcnkbe:<br><br><strong>Cs\u00edp\u0151emel\u00e9s<\/strong> (teljes, egyl\u00e1bas, gumiszalagga \u00e9s\/vagy s\u00falyz\u00f3val kieg\u00e9sz\u00edtve, szabad test\u00fallyal, szabad s\u00fallyal, keretben)<br><strong>Guggol\u00e1s<\/strong> (fen\u00e9kspecifikusan saj\u00e1t tests\u00faly, keretben, szabad s\u00fallyal)<br><strong>Felh\u00faz\u00e1s<\/strong> (deadlift, szumo, merevl\u00e1bas felh\u00faz\u00e1s sz\u00e9lesebb terpeszben)<br><strong>Kit\u00f6r\u00e9s<\/strong> (s\u00e9t\u00e1lva, keretben, h\u00e1tra fel\u00e9, fen\u00e9kcentrikus bolg\u00e1r) alkalmazni.<br><strong>N\u00e9gyk\u00e9zl\u00e1bas gyakorlatok<\/strong> (behajl\u00edtva, kiny\u00fajtva, oldalra emelve vagy ezek kombin\u00e1l\u00e1sa k\u00fcl\u00f6nb\u00f6z\u0151 eszk\u00f6z\u00f6kkel)<br><br>Azonban nem mindegy, hogy ezeket a gyakorlatokat milyen sorrendben alkalmazzuk az edz\u00e9sprogramunkban, hetente h\u00e1nyszor sz\u00fcks\u00e9ges megedzen\u00fcnk a farizmainkat &#8211; f\u00fcgg az edzetts\u00e9gi szintt\u0151l, egy\u00e9ni preferenci\u00e1k el\u0151t\u00e9rbe helyez\u00e9s\u00e9t\u0151l &#8211; , milyen edz\u00e9sm\u00f3dszereket alkalmazunk, milyen ism\u00e9tl\u00e9si sz\u00e1mmal, volumennel dolgozunk egyes gyakorlatokn\u00e1l \u00e9s figyelembe vessz\u00fck-e az egy\u00e9ni preferenci\u00e1nkat. Pl.: \u00fagy form\u00e1lni a feneket, hogy kev\u00e9sb\u00e9 terhelj\u00fck a t\u00e9rdeket vagy folyamatosan sz\u00fcks\u00e9ges t\u00f6bb az \u00f6sszetett alapgyakorlatok k\u00f6z\u00f6tt is izol\u00e1ci\u00f3s gumiszalagos fen\u00e9k gyakorlatot beiktatni, mert az idegrendszer\u00fcnk &#8220;lusta&#8221;.<br><br>Kattints ide a 4. sorozat\u00a0 folytat\u00e1s\u00e1hoz! : <a href=\"https:\/\/fenekformalas.com\/en\/edzes\/alap-es-izolalt-gyakorlatok-a-fenek-edzesben\/\">https:\/\/fenekformalas.com\/edzes\/alap-es-izolalt-gyakorlatok-a-fenek-edzesben\/<\/a><\/p>\n\n\n\n<p><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>Amikor t\u00faljutottunk a 0. \u00e9s 1. szinten, akkor az idegrendszer\u00fcnk \u00e9s az izmaink &#8220;meg\u00e9rettek&#8221; arra a szintre, hogy a fen\u00e9kedz\u00e9seink r\u00e9sz\u00e9t k\u00e9pezz\u00e9k az alap, \u00f6sszetettebb, bonyolultabb gyakorlatok. Ezeknek a feladatoknak a beemel\u00e9se \u00e9s helyes kivitelez\u00e9se j\u00f3 alapot adnak fen\u00e9k edz\u00e9s\u00e9nek \u00e9s a fenek\u00fcnk min\u0151s\u00e9gi izomt\u00f6meg\u00e9nek az \u00e9p\u00edt\u00e9s\u00e9ben.&nbsp; Hihetetlen\u00fcl fontos \u00e9s igyekezz\u00fcnk az alapgyakorlatokat a lehet\u0151 &#8230; <a title=\"Fen\u00e9k edz\u00e9s \u00e9s az alapgyakorlatok fontoss\u00e1ga\" class=\"read-more\" href=\"https:\/\/fenekformalas.com\/en\/fenek-edzes-es-az-alapgyakorlatok-fontossaga\/\" aria-label=\"Read more about Fen\u00e9k edz\u00e9s \u00e9s az alapgyakorlatok fontoss\u00e1ga\">Read more<\/a><\/p>","protected":false},"author":4,"featured_media":2076,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,194],"tags":[206,67,57,198,210,55,204,58,154,56,209,208,207],"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 edz\u00e9s \u00e9s az alapgyakorlatok fontoss\u00e1ga - 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-edzes-es-az-alapgyakorlatok-fontossaga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fen\u00e9k edz\u00e9s \u00e9s az alapgyakorlatok fontoss\u00e1ga\" \/>\n<meta property=\"og:description\" content=\"Amikor t\u00faljutottunk a 0. \u00e9s 1. szinten, akkor az idegrendszer\u00fcnk \u00e9s az izmaink &#8220;meg\u00e9rettek&#8221; arra a szintre, hogy a fen\u00e9kedz\u00e9seink r\u00e9sz\u00e9t k\u00e9pezz\u00e9k az alap, \u00f6sszetettebb, bonyolultabb gyakorlatok. Ezeknek a feladatoknak a beemel\u00e9se \u00e9s helyes kivitelez\u00e9se j\u00f3 alapot adnak fen\u00e9k edz\u00e9s\u00e9nek \u00e9s a fenek\u00fcnk min\u0151s\u00e9gi izomt\u00f6meg\u00e9nek az \u00e9p\u00edt\u00e9s\u00e9ben.&nbsp; Hihetetlen\u00fcl fontos \u00e9s igyekezz\u00fcnk az alapgyakorlatokat a lehet\u0151 ... 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