{"id":2503,"date":"2024-07-24T10:05:45","date_gmt":"2024-07-24T10:05:45","guid":{"rendered":"https:\/\/phoenixedzoterem.hu\/?p=2503"},"modified":"2025-05-22T22:03:13","modified_gmt":"2025-05-22T22:03:13","slug":"hogy-lesz-formas-kerek-fenekem-avagy-a-popsi-edzes-titka","status":"publish","type":"post","link":"https:\/\/phoenixedzoterem.hu\/en\/hogy-lesz-formas-kerek-fenekem-avagy-a-popsi-edzes-titka\/","title":{"rendered":"Hogy lesz form\u00e1s, kerek fenekem, avagy a Popsi edz\u00e9s titka"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2503\" class=\"elementor elementor-2503\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-58a00533 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"58a00533\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e9672d5 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"6e9672d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"\u00edgy lesz form\u00e1s, kerekes a fen\u00e9k!\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1648ba49 elementor-widget elementor-widget-spacer\" data-id=\"1648ba49\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64b9462f animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"64b9462f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A popsi edz\u00e9s titka<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-efdf157 e-grid e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"efdf157\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-63a39d15 elementor-widget elementor-widget-image-box\" data-id=\"63a39d15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Szerz\u0151<\/h3><p class=\"elementor-image-box-description\">Phoenix Performance Center Staff<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ef66d7b elementor-widget elementor-widget-image-box\" data-id=\"2ef66d7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Kateg\u00f3ria<\/h3><p class=\"elementor-image-box-description\">S\u00falyz\u00f3s edz\u00e9s<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-674a4f2a elementor-widget elementor-widget-image-box\" data-id=\"674a4f2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Olvas\u00e1si id\u0151<\/h3><p class=\"elementor-image-box-description\">10 perc<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-363e9854 elementor-widget elementor-widget-image-box\" data-id=\"363e9854\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">d\u00e1tum<\/h3><p class=\"elementor-image-box-description\">2024.07.28.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4d245c36 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"4d245c36\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d1c0119 elementor-widget elementor-widget-spacer\" data-id=\"d1c0119\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea0aff5 elementor-widget elementor-widget-heading\" data-id=\"ea0aff5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mennyit edzek a fen\u00e9k izmokra?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51dd9c8e elementor-widget elementor-widget-text-editor\" data-id=\"51dd9c8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div dir=\"ltr\"><p dir=\"ltr\">\u00c1ltal\u00e1ban azt l\u00e1tjuk, hogy egy ide\u00e1lis vil\u00e1gban hetente <strong>h\u00e1romszor megedzhetn\u00e9d a\u00a0<span class=\"gmail_default\">popsidat<\/span><\/strong>. A fen\u00e9k egy hatalmas izom. T\u00f6bb r\u00e9szre oszthatjuk. <span class=\"gmail_default\">R\u00e9szei s<\/span>z\u00e1mos k\u00fcl\u00f6n\u00e1ll\u00f3 mozg\u00e1st hajtanak v\u00e9gre, illetve nagy mennyis\u00e9g\u0171 terhel\u00e9st k\u00e9pesek kezelni mindaddig, am\u00edg\u00a0k<span class=\"gmail_default\">ell\u0151en v\u00e1ltozatos<\/span>\u00a0az edz\u00e9sterved<span class=\"gmail_default\">.<\/span><\/p><p dir=\"ltr\">Amennyiben a legt\u00f6bbet akarod kihozni a\u00a0p<span class=\"gmail_default\">opsid<\/span>\u00a0edz\u00e9s\u00e9b\u0151l,<strong>\u00a0<span class=\"gmail_default\">heti \u00f6tsz\u00f6r, felv\u00e1ltva<\/span>\u00a0egy als\u00f3<span class=\"gmail_default\">&#8211;<\/span>test<span class=\"gmail_default\">es<\/span>\u00a0<span class=\"gmail_default\">\u00e9s egy\u00a0<\/span>fels\u0151testes edz\u00e9s<span class=\"gmail_default\">t<\/span>\u00a0aj\u00e1nlunk<\/strong><span class=\"gmail_default\">\u00a0(3 als\u00f3-test, 2 fels\u0151test)<\/span>.\u00a0\u00a0<span style=\"text-align: var(--text-align); font-size: 1rem;\">Att\u00f3l f\u00fcgg\u0151en m\u00f3dos\u00edthatod ezt az ir\u00e1nyelvet, hogy h\u00e1ny napod \u00e1ll rendelkez\u00e9sedre edzeni.<\/span><\/p><p dir=\"ltr\"><span style=\"text-align: var(--text-align); font-size: 1rem;\">Na \u00e9s akkor egy h\u00e9ten h\u00e1ny sorozatot csin\u00e1lj<\/span><span class=\"gmail_default\" style=\"text-align: var(--text-align); font-size: 1rem;\">\u00a0<\/span><span style=\"text-align: var(--text-align); font-size: 1rem;\">a fen\u00e9kizmokra? <\/span><\/p><p dir=\"ltr\"><strong>36 sorozatot.<\/strong><\/p><\/div><div dir=\"ltr\"><p dir=\"ltr\"><span class=\"gmail_default\">Ezt ki<\/span>\u00a0tudod pihenni. Nem t\u00fal sok.<\/p><p dir=\"ltr\">A fitness guruk a legt\u00f6bben azt mondan\u00e1k, hogy ez t\u00fal sok. T\u00faledzed magad, meg ilyenek.<span class=\"gmail_default\">\u00a0<\/span>T\u00f6bbnyire mindenki javasolja a klasszikus 20 sorozat\/ izomcsoportot, de a tapasztalat az, hogy a fen\u00e9k izmai elviselik a nagyobb terhel\u00e9st, s\u0151t.<\/p><p dir=\"ltr\">Ha megn\u00e9zed a\u00a0 legn\u00e9pszer\u0171bb bikini versenyz\u0151ket, mind <strong>hetente h\u00e1romszor edznek fen\u00e9kre<\/strong>. Nem tenn\u00e9k ezt, ha nem m\u0171k\u00f6dne ennyire j\u00f3l. \u0150k m\u00e1r kital\u00e1ltak egy m\u0171k\u00f6d\u0151 m\u00f3dszert. Nem kell \u00fajra feltal\u00e1lni a\u00a0s<span class=\"gmail_default\">panyol viaszt<\/span>. Megsz\u00e1llottak. Tudod, jobban figyelnek, koncentr\u00e1lnak a fen\u00e9k\u00a0\u00e9<span class=\"gmail_default\">p\u00edt\u00e9s\u00e9re<\/span>, mint a f\u00e9rfiak a mell vagy a bicepsz edz\u00e9s\u00e9re.<\/p><p dir=\"ltr\">De term\u00e9szetesen ez nem azt jelenti, hogy 36 teljesen kimer\u00edt\u0151 sorozat guggol\u00e1st vagy felh\u00faz\u00e1st megcsin\u00e1lhatsz.<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d6f4b2d e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"5d6f4b2d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-760c91fd elementor-widget elementor-widget-spacer\" data-id=\"760c91fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b682926 elementor-widget elementor-widget-heading\" data-id=\"5b682926\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Gyakorlatok, hogy a leghat\u00e9konyabban n\u0151j\u00f6n a feneked.<br><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63ece35 elementor-widget elementor-widget-heading\" data-id=\"63ece35\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. F\u00fcgg\u0151leges cs\u00edp\u0151extenzi\u00f3<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1eca0828 elementor-widget elementor-widget-text-editor\" data-id=\"1eca0828\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>Guggol\u00e1s<\/strong><\/p><p dir=\"ltr\">Az els\u0151 gyakorlat a guggol\u00e1s. Haszn\u00e1lj olyan terp<span class=\"gmail_default\">e<\/span>sz sz\u00e9less\u00e9get \u00e9s l\u00e1bsz\u00f6get, ami a legk\u00e9nyelmesebb sz\u00e1modra, \u00e9s pr\u00f3b\u00e1lj meg olyan m\u00e9lyre lemenni, amennyire csak lehet, an\u00e9lk\u00fcl, hogy g\u00f6rb\u00fclne a h\u00e1tad, vagy t\u00fals\u00e1gosan bebillenten\u00e9d a cs<span class=\"gmail_default\">\u00ed<\/span>p\u0151det. A maxim\u00e1lis farizomn\u00f6veked\u00e9s \u00e9rdek\u00e9ben pr\u00f3b\u00e1lj meg legal\u00e1bb\u00a0v<span class=\"gmail_default\">\u00edzszintesre,<\/span>\u00a0vagy valamivel az al\u00e1 ereszkedni, \u00e9s felfel\u00e9 menet a sarkadon kereszt\u00fcl t\u00f6rt\u00e9n\u0151 nyom\u00e1sra koncentr\u00e1lj.\u00a0<span class=\"gmail_default\">F<\/span>igyelj<span class=\"gmail_default\">\u00a0m\u00e9g<\/span>\u00a0arra, hogy t\u00e9rdeid felfel\u00e9 menet ne essenek be.<\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca803d5 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"ca803d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/0718-ezgif.com-gif-to-mp4-converter.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ba1cea elementor-widget elementor-widget-text-editor\" data-id=\"7ba1cea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong><span class=\"gmail_default\">S<\/span>\u00falyz\u00f3s bolg\u00e1r guggol\u00e1s<\/strong><\/p><p dir=\"ltr\">A s\u00falyz\u00f3s bolg\u00e1r guggol\u00e1s nagyon j\u00f3l kieg\u00e9sz\u00edti a klasszikus guggol\u00e1st, ez\u00e9rt nagyon aj\u00e1nljuk, hogy ezeket is beiktasd.\u00a0<span class=\"gmail_default\">Annak \u00e9rdek\u00e9ben, hogy a lehet\u0151 legjobban dolgoztasd meg a feneked izmait, d\u00f6ntsd el\u0151re a\u00a0<\/span>t\u00f6rzsedet, \u00e9s lefel\u00e9 menet \u00e1tl\u00f3san, enyhe sz\u00f6gben h\u00e1trafel\u00e9 guggo<span class=\"gmail_default\">lj!<\/span>\u00a0Amint a h\u00e1ts\u00f3 t\u00e9rded majdnem a f\u00f6ldet \u00e9ri, elind\u00edthatod felfel\u00e9 a mozdulatot, csak figyelj,\u00a0<span class=\"gmail_default\">hogy\u00a0<\/span>sarokb\u00f3l nyomd ki magad, \u00e9s nyomd a cs\u00edp\u0151det el\u0151re.<\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4fd862 elementor-widget elementor-widget-text-editor\" data-id=\"e4fd862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>Kit\u00f6r\u00e9s h\u00e1trafel<span class=\"gmail_default\">\u00e9<\/span><\/strong><\/p><p dir=\"ltr\">Ha van smith keret az edz\u0151termedben<span class=\"gmail_default\">,<\/span> csin\u00e1lhatod smith keretben is. Ez ad egy stabilit\u00e1st a gyakorlatnak, \u00edgy nagyobb s\u00falyokkal is dolgozhatsz.<\/p><p dir=\"ltr\">Itt is enyh\u00e9n el\u0151red\u00f6nt\u00f6tt t\u00f6rzzsel csin\u00e1l<span class=\"gmail_default\">d<\/span> a gyakorlatot<span class=\"gmail_default\">,<\/span>\u00a0mint a<span class=\"gmail_default\">\u00a0<\/span>bolg\u00e1r guggol\u00e1sn\u00e1l, hogy a\u00a0l<span class=\"gmail_default\">egink\u00e1bb<\/span>\u00a0fen\u00e9kcentrikus legyen<span class=\"gmail_default\">!<\/span><\/p><p dir=\"ltr\">Amennyiben smith keretben tudod csin\u00e1lni, ne f\u00e9lj a nehezebb s\u00falyokt\u00f3l!<\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-444745b elementor-widget elementor-widget-text-editor\" data-id=\"444745b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Merevl\u00e1bas felh\u00faz\u00e1s<\/strong><\/p><p dir=\"ltr\">A merevl\u00e1bas felh\u00faz\u00e1st egy\u00e9bk\u00e9nt sokan rom\u00e1n felh\u00faz\u00e1snak h\u00edvj\u00e1k Nicu Vlad ut\u00e1n. Nicu Vlad csin\u00e1lta el\u00f6sz\u00f6r ezt a gyakorlatot, hogy a h\u00e1ts\u00f3 izmait meger\u0151s\u00edtse.<\/p><p dir=\"ltr\">Ez<span class=\"gmail_default\">t a gyakorlatot<\/span>\u00a0k\u00e9zis\u00falyz\u00f3kkal<span class=\"gmail_default\">,<\/span>\u00a0vagy r\u00faddal is v\u00e9gezheted.\u00a0<span class=\"gmail_default\">A<\/span>\u00a0kulcs a farizmok bekapcsol\u00e1s\u00e1<span class=\"gmail_default\">hoz<\/span>\u00a0az, hogy a l\u00e1bsz\u00e1radat tartsd f\u00fcgg\u0151legesen, valamint, hogy \u00fclj bele a mozdulatba<span class=\"gmail_default\">,<\/span>\u00a0amennyire csak lehet, azaz men<span class=\"gmail_default\">j<\/span>en rendesen h\u00e1tra a cs\u00edp\u0151, \u00e9s figy<span class=\"gmail_default\">elj<\/span>, hogy a t\u00e9rded enyh\u00e9n behajl\u00edtva legyen<span class=\"gmail_default\">!<\/span>\u00a0 Engedd le a s\u00falyt k\u00f6zvetlen\u00fcl a t\u00e9rdkal\u00e1cs al\u00e1, majd haszn\u00e1ld a farizmokat, hogy a cs\u00edp\u0151det el\u0151re toljad, majd t\u00e9rj vissza a kiindul\u00f3 helyzetbe<span class=\"gmail_default\">!<\/span><\/p><p dir=\"ltr\">Ebben a kateg\u00f3ri\u00e1ban \u00e1ltal\u00e1ban az alacsonyabb, 6-12 sorozatonk\u00e9nti ism\u00e9tl\u00e9s<span class=\"gmail_default\">&#8211;<\/span>tartom\u00e1ny a legmegfelel\u0151bb. Ahogy kor\u00e1bban eml\u00edtett\u00fck, ezek a gyakorlatok seg\u00edtenek az als\u00f3 farizmok \u00e9p\u00edt\u00e9s\u00e9ben. De ahhoz, hogy a fels\u0151 farizmokat jobban bevonjuk a munk\u00e1ba, \u00e9s m\u00e1s m\u00f3don pr\u00f3b\u00e1ra tegy\u00fck a\u00a0f<span class=\"gmail_default\">en\u00e9k izomzat\u00e1t<\/span>, \u00e9rdemes a k\u00f6vetkez\u0151 kateg\u00f3ria n\u00e9h\u00e1ny gyakorlat\u00e1t, a v\u00edzszintes cs\u00edp\u0151fesz\u00edt\u00e9st\u00a0<span class=\"gmail_default\">is\u00a0<\/span>v\u00e9gezni.<\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c361e9 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"9c361e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/0723-3.gif.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-423a8128 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"423a8128\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-39544a0 elementor-widget elementor-widget-heading\" data-id=\"39544a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Cs\u00edp\u0151tol\u00e1s (v\u00edzszintes cs\u00edp\u0151extenzi\u00f3)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f80fbdf elementor-widget elementor-widget-spacer\" data-id=\"7f80fbdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23e4eb54 elementor-widget elementor-widget-text-editor\" data-id=\"23e4eb54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>Hip thrust &#8211; cs\u00edp\u0151tol\u00e1s padon<\/strong><\/p><p dir=\"ltr\">A cs\u00edp\u0151tol\u00e1sok, vagy angolul hip thrust az egyik kedvenc gyakorlatom ebben a kateg\u00f3ri\u00e1ban. Ezek remek\u00fcl aktiv\u00e1lj\u00e1k a teljes farizmot, k\u00fcl\u00f6n\u00f6sen a fels\u0151 r\u00e9szeit.\u00a0<span class=\"gmail_default\">A l\u00e9nyeg itt is a helyes kivitelez\u00e9s.<\/span>\u00a0Sokan nem csin\u00e1lj\u00e1k j\u00f3l, illetve nem oktatj\u00e1k helyesen. Tartsd a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t, pontosabban a lapocka als\u00f3 \u00e9l\u00e9t egy padon vagy p\u00e1rn\u00e1n, \u00e9s nyomd felfel\u00e9 a r<span class=\"gmail_default\">u<\/span>dat<span class=\"gmail_default\">\u00a0a<\/span>\u00a0sarkadb<span class=\"gmail_default\">\u00f3<\/span>l<span class=\"gmail_default\">\u00a0kiindulva<\/span>, hogy a cs\u00edp\u0151det min\u00e9l magasabbra emeld. Ekkor a s\u00edpcsontodnak f\u00fcgg\u0151legesnek kell lennie<span class=\"gmail_default\">,<\/span>\u00a0ha oldalr\u00f3l n\u00e9zed. Pr\u00f3b\u00e1ld a gyakorlatot szegycsont<span class=\"gmail_default\">t<\/span>\u00f3l lefel\u00e9 mozgatni.<\/p><p dir=\"ltr\">Ha m\u00e1r nem megy feljebb<span class=\"gmail_default\">,<\/span>\u00a0tartsd meg a legfels\u0151 poz\u00edci\u00f3t (cs\u00facs \u00f6sszeh\u00faz\u00f3d\u00e1s) 3 m\u00e1sodpercig, miel\u0151tt visszainduln<span class=\"gmail_default\">\u00e1l<\/span>\u00a0a kiindul\u00f3 helyzetbe.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-807fba3 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"807fba3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/0717-1.gif.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-531c383 elementor-widget elementor-widget-text-editor\" data-id=\"531c383\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>\u00a0<\/strong><\/p><p dir=\"ltr\"><strong>Egyl\u00e1bas cs\u00edp\u0151tol\u00e1s<\/strong><\/p><p dir=\"ltr\">Most is szeretem az olyan gyakorlatokat, amelyek unilater\u00e1lisan dolgoztatj\u00e1k meg a farizmokat, r\u00e1ad\u00e1sul remek lehet\u0151s\u00e9g<span class=\"gmail_default\">\u00a0is &#8211;<\/span>\u00a0k\u00fcl\u00f6n\u00f6sen, akkor ha nem f\u00e9rsz hozz\u00e1 nagyobb s\u00falyokhoz, vagy \u00e9ppen otthon edzel.<\/p><p><span class=\"gmail_default\">Hogyan csin\u00e1ld helyesen?<\/span><\/p><p dir=\"ltr\">T-alakban, val\u00f3j\u00e1ban egy oldals\u00f3 k\u00f6z\u00e9ptart\u00e1sban t\u00e1rd sz\u00e9t a karjaidat a padon, \u00e9s<span class=\"gmail_default\">\u00a0legyen<\/span>\u00a0mindk\u00e9t l\u00e1badat cs\u00edp\u0151 sz\u00e9les terpeszben<span class=\"gmail_default\">!<\/span>\u00a0Az egyik l\u00e1badat emeld meg, \u00fagy hogy a cs\u00edp\u0151 is, meg t\u00e9rded is 90 fokban be legyen hajl\u00edtva.<\/p><p dir=\"ltr\">A medenc\u00e9t engedd le, majd told fel, hogy a t\u00e9rd<span class=\"gmail_default\">&#8211;<\/span>cs\u00edp\u0151<span class=\"gmail_default\">&#8211;<\/span>v\u00e1ll egyvonalban legyen<span class=\"gmail_default\">,<\/span>\u00a0pont \u00fagy<span class=\"gmail_default\">,<\/span>\u00a0mint egy rendes cs\u00edp\u0151tol\u00e1sn\u00e1l. Figyelj, hogy a f\u00f6ld\u00f6n l\u00e9v\u0151 l\u00e1b sark\u00e1n kereszt\u00fcl nyomd a cs\u00edp\u0151det min\u00e9l magasabbra. Ne engedd, hogy<span class=\"gmail_default\">\u00a0a<\/span>\u00a0felemelt l\u00e1b<span class=\"gmail_default\">ad<\/span>\u00a0oldala a gyakorlat k\u00f6zben beessen<span class=\"gmail_default\">!<\/span>\u00a0Tarts<span class=\"gmail_default\">d<\/span>\u00a0a medenc\u00e9det mindv\u00e9gig v\u00edzszintesen<span class=\"gmail_default\">!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0664b94 elementor-widget elementor-widget-text-editor\" data-id=\"0664b94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong><span style=\"text-align: var(--text-align); font-size: 1rem;\">Fen\u00e9k domin\u00e1ns 45 fokos hiperextenzi\u00f3<\/span><\/strong><\/p><p dir=\"ltr\">A k\u00f6vetkez\u0151 gyakorlat kicsit m\u00e1sk\u00e9pp dolgoztatja meg a farizmokat, mint a cs\u00edp\u0151tol\u00e1sok. Itt egy hiperextenzi\u00f3s g\u00e9pre lesz sz\u00fcks\u00e9ged. \u00c1ll\u00edtsd be \u00fagy, hogy a p\u00e1rna \u00e9ppen a cs\u00edp\u0151d alatt legyen. A farizmok jobb megdolgoztat\u00e1sa \u00e9rdek\u00e9ben a l\u00e1badat 45 fokban t\u00e1rd sz\u00e9t, a h\u00e1tad fels\u0151 r\u00e9sz\u00e9t pedig g\u00f6mb\u00f6<span class=\"gmail_default\">ly<\/span>\u00edtsd befel\u00e9<span class=\"gmail_default\">!<\/span>\u00a0Na<span class=\"gmail_default\">, ez az a a gyakorlat, amit akkor csin\u00e1lsz helyesen, ha g\u00f6rnyedsz<\/span>! Az megy nem? Igaz\u00e1b\u00f3l pupos\u00edt<span class=\"gmail_default\">s<\/span>\u00a0v\u00e9gig<span class=\"gmail_default\">!<\/span>\u00a0Tarts<span class=\"gmail_default\">d<\/span>\u00a0g\u00f6mb\u00f6ly\u00edtve a\u00a0<span class=\"gmail_default\">h\u00e1tad fels\u0151 r\u00e9sz\u00e9t,<\/span>\u00a0engedd le a fels\u0151 tested<span class=\"gmail_default\">,<\/span>\u00a0majd t\u00e9rj vissza a kiindul\u00f3 helyz<span class=\"gmail_default\">e<\/span>tebe \u00fagy, hogy a cs\u00edp\u0151det a farizmok seg\u00edts\u00e9g\u00e9vel a p\u00e1rn\u00e1ba nyomod v\u00e9gig.<\/p><p dir=\"ltr\">Ezt a gyakorlatot s\u00faly n\u00e9lk\u00fcl<span class=\"gmail_default\">,<\/span>\u00a0vagy m\u00e9rs\u00e9klet s\u00fallyal, k\u00f6r\u00fclbel\u00fcl 8-20 ism\u00e9tl\u00e9ssel csin\u00e1ld<span class=\"gmail_default\">!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11965b6 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"11965b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/0723-2-ezgif.com-gif-to-mp4-converter.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc42a25 elementor-widget elementor-widget-heading\" data-id=\"bc42a25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Combt\u00e1vol\u00edt\u00e1s (Csip\u0151 abdukci\u00f3)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-815e6f9 elementor-widget elementor-widget-text-editor\" data-id=\"815e6f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\">V\u00e9g\u00fcl, de nem utols\u00f3sorban<span class=\"gmail_default\">,<\/span>\u00a0a combt\u00e1vol\u00edt\u00f3 gyakorlatok<span class=\"gmail_default\">at mutatom be<\/span>. Amennyiben megfelel\u0151en \u00e9s k\u00f6vetkezetesen v\u00e9gzed ezeket, \u00e9s val\u00f3ban kem\u00e9nyen megnyomod, hatalmas n\u00f6veked\u00e9st tapasztalhatsz, k\u00fcl\u00f6n\u00f6sen a k\u00f6z\u00e9ps\u0151 farizomban. Ez az izom nem csak a kin\u00e9zet, hanem\u00a0 funkci\u00f3, valamint a t\u00e9rd \u00e9s a cs\u00edp\u0151 eg\u00e9szs\u00e9ge szempontj\u00e1b\u00f3l is fontos. \u00cdme<span class=\"gmail_default\">,<\/span>\u00a0a legjobb gyakorlatok ebb\u0151l a kateg\u00f3ri\u00e1b\u00f3l.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c3d803 elementor-widget elementor-widget-text-editor\" data-id=\"2c3d803\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>Combt\u00e1vol\u00edt\u00f3 g\u00e9p (amennyiben van hozz\u00e1f\u00e9r\u00e9sed)<\/strong><\/p><p dir=\"ltr\">R\u00e9gi kedvenc. A legt\u00f6bb l\u00e1ny szereti ezt a g\u00e9pet, de a sr\u00e1cok t\u00f6bbnyire sz\u00e9gyellik, sz\u00f3val j\u00f3l elker\u00fclik. Pedig egy-kett<span class=\"gmail_default\">\u0151<\/span>nek<span class=\"gmail_default\">\u00a0igen hasznos lenne<\/span>\u2026 Rendk\u00edv\u00fcl hat\u00e9kony a farizomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l. Azt javas<span class=\"gmail_default\">lom<\/span>, hogy hajolj el\u0151re<span class=\"gmail_default\">,<\/span>\u00a0\u00e9s<span class=\"gmail_default\">\u00a0a gyakorlat v\u00e9gz\u00e9se k\u00f6zben<\/span>\u00a0kapaszkodj bele valamibe<span class=\"gmail_default\">!<\/span>\u00a0Nyomd\u00a0 ki a t\u00e9rdeidet<span class=\"gmail_default\">,<\/span> amennyire csak tudod, majd engedd vissza a s\u00falyt a kiindul\u00f3helyzetbe.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d39b69e elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"d39b69e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/combtavolitas-gepen-1-ezgif.com-gif-to-mp4-converter.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65926da elementor-widget elementor-widget-text-editor\" data-id=\"65926da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>\u00a0<\/strong><\/p><p dir=\"ltr\"><strong>Cs\u00edp\u0151emel\u00e9s oldalfekv\u00e9sben<\/strong><\/p><p dir=\"ltr\"><span class=\"gmail_default\">H<\/span>a egy olyan gyakorlatot keresel, amely nem ig\u00e9nyel semmilyen g\u00e9pet, felszerel\u00e9st, akkor ez egy remek v\u00e1laszt\u00e1s. \u00c1llj oldals\u00f3 plank tart\u00e1sba \u00fagy, hogy a cs\u00edp\u0151det\u00a0 \u00e9s a t\u00e9rdedet 90 fokos sz\u00f6gben behajl\u00edtod. Ind\u00edts a gyakorlatot a f\u00f6ld\u00f6n fekv\u0151 t\u00e9rdedb\u0151l, mik\u00f6zben a cs\u00edp\u0151det folyamatosan nyomod el\u0151re, \u00fagy, hogy k\u00f6zben a t\u00e9rdeidet min\u00e9l jobban t\u00e1vol\u00edtod egym\u00e1st\u00f3l. Ahogy vissza\u00e9rkezel a kiindul\u00f3helyzetbe, engedd h\u00e1tra a cs\u00edp\u0151t. \u00c9rezned kell, hogy a farizmok mindk\u00e9t oldala dolgozik.<\/p><p dir=\"ltr\">Ez azonban egy kem\u00e9ny gyakorlat, ez\u00e9rt sz\u00e1nj r\u00e1 id\u0151t, \u00e9s csak annyi ism\u00e9tl\u00e9st v\u00e9gezz, amennyit helyes<span class=\"gmail_default\">\u00a0kivitelez\u00e9ssel<\/span>\u00a0meg tudsz csin\u00e1lni.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36405b8 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"36405b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/07\/0724-ezgif.com-gif-to-mp4-converter.mp4\" autoplay=\"\" loop=\"\" controls=\"\" playsinline=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8d8ed3 elementor-widget elementor-widget-text-editor\" data-id=\"a8d8ed3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><strong>\u00a0<\/strong><\/p><p dir=\"ltr\"><strong>Combt\u00e1vol\u00edt\u00e1s csig\u00e1n<\/strong><\/p><p dir=\"ltr\">V\u00e9g\u00fcl, de nem utols\u00f3sorban, ha van csig\u00e1d, ezt mindenk\u00e9ppen vesd be<span class=\"gmail_default\">!<\/span>\u00a0\u00c1llj egy csig\u00e1sg\u00e9p mell\u00e9, \u00e9s egy r\u00f6gz\u00edt\u0151 seg\u00edts\u00e9g\u00e9vel r\u00f6gz\u00edtsd a t\u00e1volabbi l\u00e1badat a csig\u00e1sg\u00e9phez<span class=\"gmail_default\">!<\/span>\u00a0Kapaszkodj az oszlopba az ellenkez\u0151 karoddal, tegy\u00e9l n\u00e9h\u00e1ny l\u00e9p\u00e9st oldalra, am\u00edg a k\u00e1belben ellen\u00e1ll\u00e1s alakul ki, majd mozgasd a csig\u00e1hoz r\u00f6gz\u00edtett l\u00e1badat a stabilan tart\u00f3 l\u00e1bad el\u00e9 \u00fagy, hogy\u00a0<span class=\"gmail_default\">k\u00f6zben\u00a0<\/span>a l\u00e1bfejed enyh\u00e9n befel\u00e9 n\u00e9<span class=\"gmail_default\">z<\/span>z<span class=\"gmail_default\">en!<\/span><\/p><p dir=\"ltr\">Innen lend\u00edtsd a l\u00e1badat kifel\u00e9, amennyire csak tudod oldalra an\u00e9lk\u00fcl, hogy a l\u00e1bfejedet kifel\u00e9 forgatn\u00e1d. Azaz v\u00e9gig a sarok vezeti a moz<span class=\"gmail_default\">dulatot<\/span>. Ne hagyd, hogy a h\u00e1tad als\u00f3 r\u00e9sze megg\u00f6rb\u00fclj\u00f6n<span class=\"gmail_default\">!<\/span>\u00a0<span class=\"gmail_default\">M<\/span>ik\u00f6zben ezt\u00a0<span class=\"gmail_default\">a gyakorlatot v\u00e9gzed,<\/span>\u00a0tartsd stabilan a t\u00f6rzsedet<span class=\"gmail_default\">!<\/span><\/p><p dir=\"ltr\">Azt is kipr\u00f3b\u00e1lhatod, hogy nem el\u0151l lend\u00edtesz<span class=\"gmail_default\">,<\/span> hanem v\u00e9gig h\u00e1tul ( a tart\u00f3 l\u00e1b m\u00f6g\u00f6tt) v<span class=\"gmail_default\">ezeted a l\u00e1bad<\/span>,\u00a0<span class=\"gmail_default\">n\u00e9zd meg<\/span>, hogy ez jobb \u00e9rz\u00e9s-e. Enn\u00e9l a gyakorlatn\u00e1l \u00e9rdemesebb egy magasabb ism\u00e9tl\u00e9st csin\u00e1lni<span class=\"gmail_default\">:<\/span>\u00a0k\u00f6r\u00fclbel\u00fcl 12-30 ism\u00e9tl\u00e9st csin\u00e1lj<span class=\"gmail_default\">!<\/span><\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d36167 elementor-widget elementor-widget-heading\" data-id=\"1d36167\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Az edz\u00e9s fel\u00e9p\u00edt\u00e9se<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a79fa9c elementor-widget elementor-widget-text-editor\" data-id=\"a79fa9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\">Megvan az edz\u00e9sek fel\u00e9p\u00edt\u00e9se, megvan az edz\u00e9sfeloszt\u00e1s, megvannak a gyakorlatok, de most m\u00e1r sz\u00fcks\u00e9ged van a t\u00e9nyleges tervre. Ez a l\u00e9p\u00e9s a legfontosabb. A<strong>z edz\u00e9seket \u00fagy<span class=\"gmail_default\">\u00a0\u00e9p\u00edtsd f\u00f6l<\/span>, hogy ne okozzanak t\u00falzott izoml\u00e1zat a h\u00e9t folyam\u00e1n<\/strong>, ugyanakkor a legk\u00fcl\u00f6nb\u00f6z\u0151<span class=\"gmail_default\">bb<\/span> m\u00f3don jelentsenek kih\u00edv\u00e1st<span class=\"gmail_default\">\u00a0<\/span>a farizmaidnak<span class=\"gmail_default\">!<\/span>\u00a0\u00cdme<span class=\"gmail_default\">,<\/span>\u00a03 minta farizom edz\u00e9s, amivel elkezdheted:<\/p><p dir=\"ltr\"><strong>1. Nap<\/strong><\/p><p dir=\"ltr\">Cs\u00edp\u0151tol\u00e1s padon 3 x 12<\/p><p dir=\"ltr\">Guggol\u00e1s 3 x 6-8<\/p><p dir=\"ltr\">Szam\u00e1r rug\u00e1s csig\u00e1s g\u00e9pen 3 x 12<\/p><p dir=\"ltr\">Combt\u00e1vol\u00edt\u00e1s csig\u00e1n 3 x 12<\/p><p dir=\"ltr\"><strong>2. Nap<\/strong><\/p><p dir=\"ltr\">Kit\u00f6r\u00e9s h\u00e1trafel\u00e9 (smith keretben) 3 x 10<\/p><p dir=\"ltr\">Cs\u00edp\u0151tol\u00e1s (g\u00e9pen vagy smith keretben) 3 X 15<\/p><p dir=\"ltr\">Merevl\u00e1bas felh\u00faz\u00e1s 3 x 10<\/p><p dir=\"ltr\">Cs\u00edp\u0151emel\u00e9s oldalfekv\u00e9sben 3 x 12<\/p><p dir=\"ltr\"><strong>3. Nap<\/strong><\/p><p dir=\"ltr\">Hiperextenzi\u00f3 45 fokos padon 3 x 12<\/p><p dir=\"ltr\">Bolg\u00e1r kit\u00f6r\u00e9s 3 x 8\u00a0<\/p><p dir=\"ltr\">Egyl\u00e1bas csip\u0151tol\u00e1s 3 x 15<\/p><p dir=\"ltr\">Combt\u00e1vol\u00edt\u00e1s g\u00e9pen 3 x 20<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-494f798 elementor-widget elementor-widget-heading\" data-id=\"494f798\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mennyi id\u0151 ut\u00e1n l\u00e1thatok eredm\u00e9nyt?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6344b3 elementor-widget elementor-widget-text-editor\" data-id=\"a6344b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A karok \u00e9s combok izomn\u00f6veked\u00e9s\u00e9nek \u00fctem\u00e9vel kapcsolatos kutat\u00e1sok azt mutatj\u00e1k, hogy <strong>heti 4-5 edz\u00e9ssel \u00f6sszesen 12 hetes edz\u00e9s alatt 4-6% k\u00f6z\u00f6tti n\u00f6veked\u00e9st l\u00e1thatsz<\/strong> a cs\u00edp\u0151k\u00f6rfogatodban (ami a farizom m\u00e9ret\u00e9t jelzi). Ez nagyj\u00e1b\u00f3l 1-2 havonta 1 cm-es n\u00f6veked\u00e9st jelent a cs\u00edp\u0151k\u00f6rfogatodban. Megjegyzem, hogy<span class=\"gmail_default\">\u00a0az,<\/span>\u00a0milyen gyorsan<span class=\"gmail_default\">\u00a0is<\/span>\u00a0n\u0151 a farizmod, 2 dologt\u00f3l f\u00fcgg:\u00a0<span class=\"gmail_default\">1.\u00a0<\/span>Hogy <strong>progressz\u00edv terhel\u00e9st v\u00e9gzel-e.\u00a0<\/strong><span class=\"gmail_default\">2.\u00a0<\/span><strong>Milyen edzett vagy<\/strong> (azaz,\u00a0<span class=\"gmail_default\">k<\/span>ezd\u0151, k\u00f6z\u00e9phalad\u00f3 vagy halad\u00f3 vagy<span class=\"gmail_default\">-e<\/span>?) \u00c1ltal\u00e1ban a kezd\u0151k l\u00e1tj\u00e1k a leggyorsabb n\u00f6veked\u00e9st (tal\u00e1n 1 cm havonta), m\u00edg a halad\u00f3bb\u00a0s<span class=\"gmail_default\">portol\u00f3k<\/span>\u00a0lassabb n\u00f6veked\u00e9st l\u00e1tnak (tal\u00e1n 1 cm 2 havonta). Ahhoz, hogy l\u00e1sd, hogy a farizom n\u00f6veked\u00e9se j\u00f3 \u00faton halad-e, nagyon aj\u00e1nlom, hogy folyamatosan m\u00e9rd a cs\u00edp\u0151k\u00f6rfogatodat: egyszer a 12 hetes farizom edz\u00e9sprogram megkezd\u00e9se el\u0151tt, majd ezt k\u00f6vet\u0151en minden negyedik h\u00e9ten<span class=\"gmail_default\">!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e79ba2b elementor-widget elementor-widget-text-editor\" data-id=\"e79ba2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\"><span class=\"gmail_default\"><strong>A helyes t\u00e1pl\u00e1lkoz\u00e1s is elengedhetetlen<\/strong>, hogy a feneked izmainak n\u00f6veked\u00e9s\u00e9t maximaliz\u00e1lhasd. Hiszen, lehet, hogy az edz\u00e9seket t\u00f6k\u00e9letesen tervezed meg \u00e9s kivitelezed, viszont elmarad a k\u00edv\u00e1nt gyarapod\u00e1s. Ekkor fontos v\u00e9gig gondolni, vajon helyesen \u00e9tkezel-e. A kulcssz\u00f3 itt a <strong>kal\u00f3riat\u00f6bblet<\/strong>.<\/span>\u00a0A legt\u00f6bb kutat\u00e1s azt\u00a0m<span class=\"gmail_default\">utatja<\/span>, hogy kal\u00f3riat\u00f6bblet sz\u00fcks\u00e9ges az izomn\u00f6veked\u00e9s maximaliz\u00e1l\u00e1s\u00e1hoz.\u00a0E<span class=\"gmail_default\">rre a 3 dologra figyelj:<\/span><\/p><ul><li dir=\"ltr\">Tarts egy enyhe kal\u00f3riat\u00f6bbletet<\/li><li dir=\"ltr\">Teljes\u00edtsd a napi feh\u00e9rjebeviteli k\u00f6vetelm\u00e9nyeidet.<\/li><li dir=\"ltr\"><span class=\"gmail_default\">A t<\/span>eljes \u00e9rt\u00e9k\u0171<span class=\"gmail_default\">,<\/span>\u00a0\u00e9s<span class=\"gmail_default\">\u00a0a<\/span>\u00a0legkev\u00e9sb\u00e9 feldolgozott \u00e9lelmiszereket helyez<span class=\"gmail_default\">d<\/span>\u00a0el\u0151t\u00e9rbe az \u00e9trendedben<span class=\"gmail_default\">!<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b4a8ea elementor-widget elementor-widget-spacer\" data-id=\"6b4a8ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e82e867 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"6e82e867\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3c2736c4 elementor-widget elementor-widget-spacer\" data-id=\"3c2736c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17a780c8 elementor-widget elementor-widget-heading\" data-id=\"17a780c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tov\u00e1bbi posztok<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7943d519 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7943d519\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40f153a elementor-widget elementor-widget-wpr-magazine-grid\" data-id=\"40f153a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wpr-magazine-grid.default\">\n\t\t\t\t\t<div class=\"wpr-magazine-grid-wrap\"  data-slide-effect=\"\"><section class=\"wpr-magazine-grid wpr-mgzn-grid-1-1-3 wpr-mgzn-grid-rows-1\"><article class=\"wpr-mgzn-grid-item elementor-clearfix post-3205 post type-post status-publish format-standard has-post-thumbnail hentry category-sport tag-dieta tag-edzes tag-etkezes tag-fogyas tag-karacsony tag-suly tag-unnepek\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/12\/Nevtelen-1024-x-768-keppont.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/12\/Nevtelen-1024-x-768-keppont.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/a-karacsony-tulelesenek-utmutatoja\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/a-karacsony-tulelesenek-utmutatoja\/\">A Kar\u00e1csony T\u00fal\u00e9l\u00e9s\u00e9nek \u00datmutat\u00f3ja<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-3138 post type-post status-publish format-standard has-post-thumbnail hentry category-sport\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/07\/anastase-maragos-7kEpUPB8vNk-unsplash.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/07\/anastase-maragos-7kEpUPB8vNk-unsplash.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/mennyi-izmot-tudok-epiteni-termeszetesen\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/mennyi-izmot-tudok-epiteni-termeszetesen\/\">Mennyi izmot tudok \u00e9p\u00edteni term\u00e9szetesen?<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2899 post type-post status-publish format-standard has-post-thumbnail hentry category-egeszseg tag-dieta tag-etkezes tag-fogyas tag-makrok tag-suly tag-szenhidrat\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/05\/Szenhidrat-banner-1024-x-768-keppont.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/05\/Szenhidrat-banner-1024-x-768-keppont.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/szenhidrat-a-teljes-utmutato\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-13\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/egeszseg\/\">Eg\u00e9szs\u00e9g<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/szenhidrat-a-teljes-utmutato\/\">Sz\u00e9nhidr\u00e1t: A teljes \u00fatmutat\u00f3<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2861 post type-post status-publish format-standard has-post-thumbnail hentry category-egeszseg\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/IMG_8554-scaled.jpg\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/IMG_8554-scaled.jpg)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/a-phoenix-filozofiaja-a-reggelirol\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-13\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/egeszseg\/\">Eg\u00e9szs\u00e9g<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/a-phoenix-filozofiaja-a-reggelirol\/\">A Phoenix filoz\u00f3fi\u00e1ja a reggelir\u0151l<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><article class=\"wpr-mgzn-grid-item elementor-clearfix post-2840 post type-post status-publish format-standard has-post-thumbnail hentry category-sport\"><div class=\"wpr-grid-item-inner\"><div class=\"wpr-grid-media-wrap\" data-overlay-link=\"yes\"><div class=\"wpr-grid-image-wrap\" data-src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/Nevtelen-terv-5.png\" style=\"background-image: url(https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2025\/01\/Nevtelen-terv-5.png)\"><\/div><div class=\"wpr-grid-media-hover wpr-animation-wrap\"><div class=\"wpr-grid-media-hover-bg  wpr-overlay-fade-out wpr-anim-size-medium wpr-anim-timing-ease-default wpr-anim-transparency\" data-url=\"https:\/\/phoenixedzoterem.hu\/en\/ujevi-fogadalmak-hogyan-tartsd-be-oket-2\/\"><\/div><div class=\"wpr-grid-media-hover-bottom elementor-clearfix\"><div class=\"wpr-grid-item-category elementor-repeater-item-6edd320 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade wpr-grid-tax-style-1\"><div class=\"inner-block\"><a class=\"wpr-tax-id-1\" href=\"https:\/\/phoenixedzoterem.hu\/en\/category\/sport\/\">Sport<\/a><\/div><\/div><h2 class=\"wpr-grid-item-title elementor-repeater-item-68432b5 wpr-grid-item-display-block wpr-grid-item-align-left wpr-pointer-none wpr-pointer-line-fx wpr-pointer-fx-fade\"><div class=\"inner-block\"><a  target=\"_self\"  href=\"https:\/\/phoenixedzoterem.hu\/en\/ujevi-fogadalmak-hogyan-tartsd-be-oket-2\/\">\u00daj\u00e9vi fogadalmak: Hogyan tartsd be \u0151ket?<\/a><\/div><\/h2><\/div><\/div><\/div><\/div><\/article><\/section><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5843686b elementor-widget elementor-widget-spacer\" data-id=\"5843686b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00c1ltal\u00e1ban azt l\u00e1tjuk, hogy egy ide\u00e1lis vil\u00e1gban hetente h\u00e1romszor megedzhetn\u00e9d a\u00a0popsidat. A fen\u00e9k egy hatalmas izom. T\u00f6bb r\u00e9szre oszthajuk.\u00a0R\u00e9szei sz\u00e1mos k\u00fcl\u00f6n\u00e1ll\u00f3 mozg\u00e1st hajtanak v\u00e9gre, illetve nagy mennyis\u00e9g\u0171 terhel\u00e9st k\u00e9pesek kezelni mindaddig, am\u00edg\u00a0kell\u0151en v\u00e1ltozatos\u00a0az edz\u00e9sterved.<\/p>","protected":false},"author":1,"featured_media":3107,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[31,33,34,32],"class_list":["post-2503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sulyzos-edzes","tag-fenek-edzes","tag-fenek-gyakorlatok","tag-hogy-eddzem-a-fenekem","tag-popsi-edzes"],"_links":{"self":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/comments?post=2503"}],"version-history":[{"count":1,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2503\/revisions"}],"predecessor-version":[{"id":3105,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2503\/revisions\/3105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media\/3107"}],"wp:attachment":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media?parent=2503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/categories?post=2503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/tags?post=2503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}